VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

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SAUTED CHICKEN BREASTS IN WINE SAUCE

quickfix5

4 servings

Ingredients

  • 4 skinless, boneless chicken breast halves, (about 1 lb total)
  • 1/4 teaspoon salt*
  • 1/4 teaspoon ground black pepper*
  • 3 tablespoons flour
  • 2 tablespoons olive oil
  • 1/2 cup finely chopped shallots
  • 1/2 cup dry white wine
  • 1 cup reduced-sodium chicken broth or chicken stock
  • 1 tablespoon snipped fresh chives
  • Sautéed Seasonal Vegetables**

Directions

Sprinkle the chicken breasts with the salt and pepper*. Place flour in a shallow dish; dip chicken in flour, turning and pressing to coat all sides of the chicken.

Preheat a large skillet over medium-high heat. Add the olive oil to the skillet; swirl to lightly coat the skillet. Add chicken breasts, smooth sides down and cook about 5 minutes or until the chicken is golden brown.

Turn chicken over; cook for 4 to 5 minutes more or until chicken is no longer pink (165 degrees F). Transfer chicken to a warm serving platter; set aside.

For the sauce:

Add the shallots to the hot skillet; cook for 2 minutes, stirring frequently. Carefully add wine; cook about 1 minute stirring to scrape up any browned bits from the bottom of skillet.

Add chicken broth to the skillet; bring to a boil and cook for 3 to 4 minutes or until liquid is reduced by half. Stir in chives. Return chicken to the skillet; heat through.

Serve the chicken and wine sauce with the veggies on the side.

For the veggies:

In a second skillet heat 1 tablespoon olive oil and 1 minced garlic clove. Add about 2 cups of sliced seasonal vegetables** (zucchini, peppers, asparagus, etc.). Saute just until barely tender and sprinkle with your favorite herb, salt and pepper to taste*.

*THOSE OF YOU WHO KNOW ME ALSO KNOW TO NEVER ADD SALT AND PEPPER IN COOKING.  ADD IT IF NEEDED AT THE TABLE OR USE OTHER SPICES – MOST OF THE TIME YOU DON’T NEED IT!

**THERE ARE ALSO MANY STEAM IN THE BAG OR FROZEN MIXED. VEGETABLES THAT COULD BE A QUICK ALTERNATIVE TO CHOPPING FRESH.  I ALSO SAUTE WITH VEGETABLE BROTH INSTEAD OF OIL.

CHICKPEA TACOS

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INGREDIENTS:

2-3 Cups Cooked Chickpeas

2 TBS Olive Oil

Juice of 1/2 Lemon

2 TSP Honey

2 TSP Soy Sauce

2 TSP Paprika

2 TSP Cumin

1 TSP Garlic Powder

1/4 TSP Cayenne Pepper

KALE:

3 CUPS Chopped Dinosaur Kale (Ribs removed)

1 TBS Olive Oil & 1 TBS Butter (YOU CAN ALSO STEAM IT IN A LITTLE VEGETABLE BROTH TO CUT FAT)

2 Garlic Cloves (Minced)

Salt and Pepper to taste (I WOULD NOT ADD EITHER)

Seasame Seeds

RED PEPPER SLAW:

1 Medium Red Bell Pepper (seeded and finely sliced)

Juice of 1 Lime

2 Tsp Honey

1 Tsp Apple Cider Vinegar

2 Tsp chopped cilantro

6-10 ground corn tacos  OR OTHER WHOLE GRAIN TORTILLA SHELL

Lime and cilantro for garnish

Queso fresco (optional)

DIRECTIONS:

1. Make the chickpeas first.  Heat the olive oil in a skillet over medium high heat and then add the chickpeas and cook for about 4 minutes until they start to turn brown.  Mix together the lemon juice, honey, and soy sauce in a small dish, and then add this to the chickpeas.  Stir it around and let it reduce for a couple minutes, and then add all of the spices.  Cook for a few minutes more and then remove from heat into a bowl covered with foil.

2. Rinse out this pan (I like to actively reduce the amount of clean-up time later. 😉 ) Heat the olive oil and butter over medium-high heat and add the garlic.  Cook for about 1 minute and then add the kale.  Cook for about 3 minutes stirring occasionally until the kale wilts down.  If you like crispier kale, like I do sometimes, turn up the heat. Throw in the sesame seeds and remove from heat.

3. In a bowl mix together the lime juice, honey, and apple cider vinegar and then toss in the red pepper and cilantro.  Toast the taco shells and assemble to your liking.  Top with some lime juice and queso fresco.

ORIGINALLY POSTED AT http://seedandsea.net/2015/07/29/spiced-chickpea-tacos/

DECEPTIVELY DELICIOUS COOKBOOK FOR KIDS

I THOUGHT THIS LOOKED LIKE A NEAT COOKBOOK ESPECIALLY FOR A DIETITIAN TO HAVE TO GIVE PARENTS A FEW IDEAS TO GET THEIR KIDS EATING HEALTHIER.

#1 New York Times Bestseller

Deceptively Delicious: Simple Secrets to Get
Your Kids Eating Good Food

As a mother of three, Jessica Seinfeld, like many busy parents, used to struggle to get her kids to eat right. In Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food, she shares her solutions: easy, mouthwatering recipes that even the most overwhelmed families can make—stealthily packed with unseen veggies, puréed so kids will never suspect.

Deceptively Delicious has all of Jessica’s winning combinations, including cauliflower in macaroni and cheese, and spinach in brownies. She also shares tips on making healthy snacks and improving store-bought foods, as well as advice on creating a positive environment around the kitchen table. Deceptively Delicious is a godsend for all parents who want healthy kids, peaceful family meals, and to never again have to say, “Eat your vegetables!”

About the author: Jessica Seinfeld is a prominent philanthropist and activist. She is the bestselling author of Deceptively Delicious and the President and Founder of Baby Buggy, a non-profit organization dedicated to providing clothing and equipment to New York’s families in need. She is the wife of Jerry Seinfeld, with whom she has three children.

A portion of the proceeds goes to support Baby Buggy.

Buy now at http://www.doitdelicious.com/cookbooks/deceptively_delicious

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COLD CHICKEN AND TORTELLINI SALAD

Chicken Tortillini Salad (1)

1 bag frozen cheese tortellini
1 cup chopped zucchini (fresh from the garden)
3 cups cooked chopped chicken (I grilled outdoors)
1/2 cup Greek salad dressing (I use Kraft Greek Feta and Oregano)
1/2 cup Feta cheese
1/2 cup sliced Kalamata olives
3 cups bite sized salad greens
whole wheat pitas (optional)

Cook tortellini according to directions. In the last minute of cooking, add zucchini to boiling water. Drain and rinse in cold water. Place in a large bowl. Add chicken, dressing, cheese and olives – toss well. Serve over salad greens with a whole wheat pita half on the side.

SUPER FAST AND EASY!! GREAT ON A HOT SUMMER NIGHT!

CRISPY CRAB BITES

CRISPY CRAB NUGGETS 3

Crispy Crab Nuggets

1 pound fresh crab meat (I used imitation crab meat)
1/2 cup Italian seasoned bread crumbs (I used panko style)
1 egg beaten
1 tablespoon mayonnaise
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon Old Bay Seasoning
1 tablespoon parsley

In a large bowl, mix together egg, mayonnaise, mustard, Worcestershire sauce, parsley, and Old Bay seasoning. Add breadcrumbs and crab meat and mix by hand to avoid breaking up too many of the lumps. You may need to break up the very large lumps however so the crab balls will stay together. Shape into 24 balls and fry in batches in hot oil until golden brown, turning once*. Drain on paper towels. Serve with your favorite sauce or don’t use any! These are so good!

*I cooked mine on the George Forman Grill to avoid adding all the fat of frying.  You can also grill outdoors or cook under the broiler!

ENJOY!

 

CHICKEN FRAJITAS

Chicken-Fajitas-recipe

INGREDIENTS

  • 1 1/2 lbs. chicken, cut into strips
  • 2 tablespoons vegetable oil
  • 2 tablespoons lime juice
  • 1 garlic clove, minced
  • 1/2 teaspoon ground cumin
  • 1 teaspoon seasoned salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground red pepper flakes
  • 1 large onion, sliced
  • 1 large green pepper, sliced
  • tortillas(whole grain)
  • garnishes sour cream, black olives, cheese, tomatoes

METHOD

Step 1

Cook the chicken in the oil for a few minutes then pour the chicken and the oil into the crockpot. (I usually skip this step – eliminate oil and just add my chicken into the crock pot. Saves time, fat, and energy! )Add the lime juices, garlic, cumin, salt, chili, and red pepper. Stir to coat and cook on low for 6 hours.

Step 2

During the last hour, add the onions and green peppers – stir to coat. Serve on warm tortillas with garnishes such as sour cream, black olives, cheese, tomatoes, etc.

TORTILLA AND RICOTTA LASAGNA

THIS RECIPE WAS FOR A PIE BUT THERE WAS TOO MUCH FILLING AND IT WOULD HAVE MADE A MESS IN  MY NEWLY CLEANED OVEN SO-O-O-O I MADE IT INTO LASAGNA!

Tottilla and Ricotta Pie (2)

24 oz jar (or homemade) salsa
15 oz can of black beans, drained and rinsed well
1 1/2 cups frozen corn (fresh is good too!)
15 oz ricotta cheese
16 oz frozen chopped spinach, thawed and drained (fresh is even better!)
8 oz shredded Italian blend cheese – divided
5 large Azteca tortilla shells (whole wheat shells would be healthier)

Lightly coat 13″ x 9″ baking pan with non-stick cooking spray. In large bowl, mix first 5 ingredients plus 1/2 of the Italian blend cheese. Place two and a half tortillas in bottom of pan slightly overlapping. Add layer of cheese mixture, another layer of tortillas and cheese mixture. Bake at 375 F for 20 minutes. Remove from oven and sprinkle the rest of the Italian blend cheese on top. Bake an additional 5 minutes.

This is such a quick and easy meatless meal and if you forget to thaw the spinach you can always nuke it slightly until it is easy to blend.

Serve with salsa and tortilla chips.  I also had fresh salad and corn on the cob!

SPINACH, ROASTED RED PEPPERS AND ARTICHOKE PENNE

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1 pound penne rigate (I used whole wheat)
1 cup chicken broth
8 oz cream cheese (I used 1/3 less fat garden vegetable)
1 pound frozen chopped spinach, thawed
16 oz jar of roasted red peppers, drained and cut into strips*
1 can or jar marinated artichoke hearts, drained and chopped*
1 Tbsp minced garlic
1/2 c shredded mozzarella cheese
1/2 c grated Parmesan cheese

*I don’t drain things too well so some of the juices get in the sauce!

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Cook pasta according to directions, drain and set aside.  In same pot bring chicken broth to boil and add dollops of cream cheese stirring to melt into a nice creamy sauce.  Add spinach, red pepper strips and artichokes and stir.  Return pasta to the pot and stir it all up.  Serve with cheeses on top and ENJOY!

I SERVED THIS WITH BBQ CHICKEN ON THE GRILL, CORN ON THE COB AND A BIG FRESH SALAD.

HOT CHICKEN SALAD

THIS IS BY NO MEANS A LOW FAT DISH BUT THERE ARE A FEW THINGS YOU CAN DO TO CUT FAT WHICH I HAVE NOTED.  ALSO JUST HAVE A SMALL PORTION AND LOAD UP ON A NICE VEGETABLE (I CHOSE STEAMED BROCCOLI) AND A BIG SALAD.  WE ALSO HAD STRAWBERRIES WITH LITE WHIPPED TOPPING FOR DESSERT!

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3 c cubed cooked chicken*
1 1/2 c chopped celery
2 Tbsp chopped onion
1 (10 3/4 oz) can Cream of Chicken soup (I used the lower fat variety)
8 oz sour cream (I used low fat)
1 cup shredded mozzarella cheese
1/2 tsp basil
2 hard cooked eggs, chopped
1/2 c crushed potato chips
1/3 c finely chopped almonds

*1 lb chicken will yield about 3 c cubed chicken

Preheat oven at 400 F.  Coat a 2 qt. baking dish with non-stick cooking spray.  Add the first 8 ingredients and mix well.  Top with potato chips and almonds.  Bake 30- 35 minutes until topping becomes golden brown.