Sunday, October 3, 2010

Red, Black, and Gold Chili

We happened to have a bag of bulghur wheat and needed to find some recipes for it. This one was surprisingly tasty; the whole family likes it. (Not that we need yet another chili recipe, but this is definitely different from our others. The bulghur adds a nice nutty flavor and chewiness that makes it almost taste like a meat chili.)

Adapted from Moosewood Cooks at Home

1/2 c bulghur wheat
1/2 c hot water
3 15-oz cans diced tomatoes (undrained)
1 Tbsp olive oil
3 c chopped onions
3 garlic cloves, minced
2 tsp chili powder
2 tsp ground cumin
1/4 tsp cayenne
1/2 tsp salt
2 red bell peppers (or green, if you want to add another color to the chili)
2 c canned (drained) or frozen cut corn
14 oz can black beans, drained/rinsed
14 oz can red kidney beans, drained/rinsed

1. Place the bulghur, hot water, and 1 c juice from the canned tomatoes in a small saucepan. Cover and bring to a boil, then reduce heat and simmer gently (stir occasionally to prevent burning)
2. In a large saucepan, heat oil and saute the onions, garlic, cumin, chili powder, cayenne, and salt. When the onions are soft, add the bell peppers and saute for 5 minutes. Add the canned tomatoes, corn, and beans, and heat thoroughly on low heat.
3. When bulghur is cooked but still chewy, add to the saucepan and stir well. Cover saucepan and simmer 10+ minutes until desired texture.

Serve plain or topped with grated cheese and fresh cilantro (Monterey Jack or "Mexican 4-cheese mix" are good options).

Harvest Lamb Stew

Adapted from BHG Fast-Fix One-Dish Meals

Serves 4

1 lb boneless lamb shoulder
2 c cubed, peeled sweet potatoes
1 med parsnip and 1 med carrot, peeled and cut into 1/2" pieces (2 c total)
2 small cooking apples, cored and cut into 1/2" slices
1/2 c chopped onion
3/4 tsp dried thyme, crushed
1/2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp ground black pepper
1 c apple juice or apple cider
1 c chicken or vegetable broth

1. Trim fat from lamb; cut lamb into 1" cubes
2. in a 4 quart slow cooker, layer lamb through onion, sprinkle with spices, and pour cider and broth over all.
3. Cover and cook on low-heat setting for 7-8 hours or high-heat for 3 1/2-4 hours.

Nutritional info:
336 cal
8 g fat
7 g fiber

Pumpkin Bread

Adapted from Cooking Light; was a big hit! Makes 2 loaves, 12 slices each

3 1/3 cups all-purpose flour (about 15 ounces)
1 tablespoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground allspice
2 cups granulated sugar
2 large egg whites
1/4 cup canola oil
1/4 cup unsweetened applesauce
1/2 cup buttermilk
2 large eggs
2/3 cup water
1 (15-ounce) can pumpkin (or fresh pumpkin puree)
Cooking spray
1/3 cup chopped pecans

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through allspice) in a bowl.

Place sugar, egg whites, oil, applesauce, buttermilk, and eggs in a large bowl; beat with a mixer at high speed until well blended. Add 2/3 cup water and pumpkin, beating at low speed until blended. Add flour mixture to pumpkin mixture, beating at low speed just until combined.

Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Sprinkle pecans evenly over batter.

Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

Nutrition Info:
198 cal
6 g fat
1.2 g fiber

(Note: I also need to try this one and see how it compares)

Curried Chicken and Ramen Noodles

Adapted from BHG Fast-Fix One-Dish Meals

Serves 4

5 c water
2 or 3 3-oz packages chicken flavor ramen noodles (but use only one of the spice packets)
4+ c mixed frozen broccoli, cauliflower, and carrots
1/2 can (~8 oz) light coconut milk
2 tsp curry powder
1/8 tsp crushed red pepper flakes (or to taste)
12 oz cubed, cooked chicken breast (I use 1 can of Kirkland premium chicken breast, drained)

1. Boil water in large saucepan; add 2 (or 3) noodle packets (but only one spice packet!) and frozen vegetables. Cook, uncovered, until vegetables are tender (~5 min).
2. In a medium bowl, stir together coconut milk, curry powder, and pepper flakes; add chicken.
3. For a Pho-style noodle soup, pour most of the water from noodle-vegetable mixture and add coconut-curry-chicken mixture. For a spaghetti-style dish, drain all the water, return the noodle-vegetable mixture to the pot, and add the coconut-curry-chicken mixture. Heat through and serve.

Nutrition info per serving (if using 2 ramen packets):
333 calories
8 g fat
3 g fiber

Best. Cornbread. Ever.

I swear you'd never know this has almost zero fat in it. So moist and yummy.

Adapted from Moosewood Restaurant Low-Fat Favorites

2 Tbsp light brown sugar
2 egg whites
6-oz cup Lite-n-Fit vanilla yogurt (non-fat) or similar
1/2 c pureed pumpkin (book suggests sweet potato or butternut squash are other options)
(1 T canola oil - optional, but I find it really makes a difference)
1 c cornmeal
1 c white flour
1/2 tsp salt
1 Tbsp baking powder
1 tsp baking soda

1. Heat oven to 350
2. Spray 8" or 9" square baking pan with non-stick spray (butter-flavored Pam works really well)
3. In a large bowl, beat the brown sugar, egg whites, yogurt, pumpkin, and oil with a beater until frothy
4. Sift in the rest of the ingredients (cornmeal through baking soda) into the mixing bowl, then gently combine until fully mixed
5. Pour batter into the baking pan and bake, uncovered, for 20-25 minutes, until a knife inserted in the center comes out clean.

Nutrition per 3 oz serving (makes about 8-9 servings):
156 calories
5.5 g protein
.5 g fat (without canola oil)
1.4 g fiber