Saturday, April 27, 2013

Tunisian Vegetable Stew

Adapted from Moosewood Cooks at Home

3 c thinly sliced onions
3 T olive oil
1 head (6 cups) thinly sliced cabbage (discard core/heart)
1 large green bell pepper, cut into thin, short strips
4 tsp ground coriander
1 tsp turmeric
1+ tsp cinnamon
1/4 tsp cayenne
2 - 28 oz cans chopped tomatoes (undrained)
1 can chickpeas, drained
2/3 cup plumped raisins
1 T fresh lemon juice
salt and sugar to taste
toasted slivered almonds

In large skillet, sauté the onions and olive oil for 5 minutes.
Add the cabbage, sprinkle with salt and continue to sauté for at least 5 minutes, stirring occasionally.
Add bell pepper, coriander, turmeric, cinnamon, and cayenne, and stir for 1 minute.
Stir in tomatoes, chick peas, and raisins; cover and simmer for 15 minutes until vegetables are just tender.
Add lemon juice and salt to taste. Top with toasted almonds.

Broccoli Frittata

Recipe to come

Caribbean Vegetable Stew

Adapted from Moosewood Cooks at Home

2 large onions
2 T vegetable oil
1 head (minus core) cabbage
1/4 tsp cayenne
1 T grated fresh ginger root
2 c water
3 c diced sweet potatoes (2 large)
salt to taste
2 c canned tomatoes
1 bag frozen okra (2 cups)
2 T fresh lime juice
2 T chopped fresh cilantro
1 tsp nutmeg
chopped peanuts
sprigs of cilantro to garnish

In a soup pot, sautee the onions on medium heat for 4-5 minutes.
Add cabbage and cayenne, stirring until onions are translucent.
Add grated ginger and water, cover and bring to a boil.
Stir in sweet potatoes, sprinkle salt, and simmer for 5 minutes.
Add tomatoes, okra, and lime juice; simmer until all vegetables are tender, about 15 minutes.
Stir in cilantro; add more salt to taste.
Serve in bowls over rice and sprinkle with chopped peanuts and cilantro.

Saturday, April 13, 2013

Vegetable Curry

Adapted from BHG


4 medium carrots, sliced
2 medium potatoes, cut into 1/2-inch cubes
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
8 ounces fresh green beans, cut into 1-inch pieces
1 cup coarsely chopped onion
3 cloves garlic, minced
2 tablespoons quick-cooking tapioca
2 teaspoons curry powder
1 teaspoon ground coriander
1/4 - 1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 14 1/2 ounce can diced tomatoes, undrained
1 14 ounce can vegetable broth or chicken broth
Hot cooked rice


In a 3-1/2- to 5-quart slow cooker, combine carrots, potatoes, garbanzo beans, green beans, onion, garlic, tapioca, curry powder, coriander, crushed red pepper, salt, and cinnamon. Add can of tomatoes. Pour broth over all.

Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3-1/2 to 4-1/2 hours.

Serve over hot cooked rice. Makes 4 servings.

Nutrition info per serving:
  • cal. (kcal) 407,
  • Fat, total (g) 3,
  • chol. (mg) 0,
  • sat. fat (g) 0,
  • carb. (g) 87,
  • fiber (g) 12,
  • pro. (g) 13,
  • sodium (mg) 1068,
  • Percent Daily Values are based on a 2,000 calorie diet

Southwestern White Chicken Chili

From BHG

1 cup chopped onion
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon oregano
1/4 teaspoon red pepper
3 (15 1/2 ounce) cans great northern beans, drained and rinsed
2 (4 ounce) cans diced green chili peppers (optional)
4 cups chicken broth
3 cups cooked chicken, chopped
2 cups shredded cheese (optional)


In slow cooker, place all ingredients except cheese. Stir to combine.

Cover and cook on low heat for 7 - 8 hours or on high heat for 3 1/2 - 4 hours.

Stir in cheese until melted.

Serves 8. Nutrition Per Serving (without cheese)

Calories 271.2

Total Fat 4.9 g
Saturated Fat 1.3 g
Cholesterol 39.3 mg
Sodium 417.2 mg
Total Carbohydrate 30.2 g
Dietary Fiber 9.4 g
Sugars 1.2 g
Protein 26.7 g

Chicken Cacciatore

Adapted from BHG


2 cups sliced fresh mushrooms
1 cup sliced celery
1 cup chopped carrot
2 medium onions, cut into wedges
1 yellow, green, or red sweet pepper, cut into strips
4 cloves garlic, minced
12 chicken drumsticks or thighs, skinned (about 3-1/2 pounds total)
1/2 cup chicken broth
1/4 cup dry white wine
2 tablespoons quick-cooking tapioca
2 bay leaves
1 teaspoon dried oregano, crushed
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 14 1/2 ounce can diced tomatoes, undrained
1/3 cup tomato paste


1. In a 5- to 6-quart slow cooker, combine mushrooms, celery, carrot, onions, sweet pepper, and garlic. Place chicken drumsticks on vegetables. Add broth, wine, tapioca, bay leaves, oregano, sugar, salt, and pepper.

2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.

3. Remove chicken and keep warm. Discard bay leaves. If using low-heat setting, turn to high-heat setting. Stir in undrained tomatoes and tomato paste. Cover and cook for 15 minutes more. To serve, spoon vegetable mixture over chicken and pasta. If desired, garnish with basil. Makes 6 servings.

Note: if the chicken will cook more than 7 hours, add the can of tomatoes in the beginning to increase the amount of liquid.

Serve with rice or pasta, as desired.

Nutrition Facts (Cacciatore-Style Chicken)

    * Servings Per Recipe 6,
    * cal. (kcal) 345,
    * Fat, total (g) 7,
    * chol. (mg) 81,
    * sat. fat (g) 2,
    * carb. (g) 37,
    * fiber (g) 4,
    * pro. (g) 32,
    * sodium (mg) 606,
    * Percent Daily Values are based on a 2,000 calorie diet

Monday, April 8, 2013

Salsa Chicken

Adapted from recipe


  • 2 pounds (32 ounces) chicken breasts, boneless and skinless
  • 2 tablespoons taco seasoning
  • 1 cup salsa, homemade or purchased
  • 1 cup petite diced canned tomatoes (choose low-sodium)
  • 1 cup onions, diced fine
  • 1/2 cup celery diced fine
  • 1/2 cup carrots, diced fine
  • 3 tablespoons sour cream, reduced fat


Place the chicken in a slow cooker and sprinkle taco seasoning over the meat.
Layer vegetables then salsa on top
Pour half-cup of water over the mixture
Set on low and cook for 6-8 hours.
When ready to serve, break up the chicken with two forks then stir in the sour cream.

Nutrition Info

per serving (makes 8 servings)
Calories: 164.9
Total Fat: 2.5 g
Cholesterol: 67.9 mg
Sodium: 253.3 mg
Total Carbs: 7.3 g
Dietary Fiber: 2.1 g
Protein: 27.6 g

Wednesday, April 3, 2013

Chicken and White Bean Chili

Adapted from Cooking Light
  • 1 tablespoon canola oil 
  • 2 cups diced yellow onion (about 2 medium) 
  • 1 1/2 tablespoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
  • 4 cups fat-free, less-sodium chicken broth 
  • 3 cups chopped cooked chicken or turkey (canned works well)
  • 1/2 cup diced seeded plum tomato (about 1) 
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 8 lime wedges (optional)
  1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
  2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add chicken/turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.
8 Servings; per serving:
  • Calories: 286
  • Calories from fat: 19%
  • Fat: 6g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 1.6g
  • Protein: 32.4g
  • Carbohydrate: 24.3g
  • Fiber: 5.5g
  • Cholesterol: 85mg
  • Iron: 4.8mg
  • Sodium: 435mg
  • Calcium: 105mg

Gnocchi for Passover

3 medium potatoes
1/3 cup matzah cake meal
1/2 cup potato starch
1 egg
1 tsp. salt
1/4 tsp. pepper or about 5 twists of the pepper grinder
5 tsp. olive oil

1. Wash the potatoes and pare away dark spots.
2. Boil, whole, or cut in half, until tender.
3. Drain the potatoes and, keeping them in their cooking pot, shake them over a low flame till they are very dry.
4. Allow them to cool slightly, and peel them as soon as you can handle them. The hotter they are at this stage, the better. I put on latex gloves to pick them up and peel.
5. Mash the potatoes. Make a well in the center and add the rest of the ingredients.
Mix and knead till you have a cohesive dough.
6. Cover the dough and let it sit for at least half an hour in the fridge.
7. Cut the dough into four pieces.
8. On a flat surface well dusted with potato starch, roll each piece out into a snake about 3/4 of an inch thick.
9. Start plenty of salted water boiling in a large pot.
10. Cut out pieces about 1/2 inch long. I used a dessert fork to do this, and imprinted each piece with the tines as I cut along. The reason gnocchi have these impressions is to allow the accompanying sauce to cling to them all the better. It takes only a few minutes to get the hang of it; then the work goes quickly.
11. Boil the gnocchi, giving them one more minute after all have risen to the water’s surface. The whole thing takes only 2-3 minutes.
12. Drain the gnocchi, and if not dressing them with sauce right away, drizzle and coat with olive oil or melted butter.

Coconut Biscotti

From Cooking Light

1 1/2 cups   all-purpose flour
3/4 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon baking soda
1/8 teaspoon grated whole nutmeg
3/4 cup sugar
1 teaspoon vanilla extract
2 large eggs
1 cup flaked sweetened coconut

   1.  Preheat oven to 300°.

   2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through nutmeg). Place sugar, vanilla, and eggs in a large bowl; beat with a mixer at medium speed 2 minutes or until thick. Add flour mixture and coconut; stir to combine (dough will be very sticky). Turn dough out onto a heavily floured surface; knead lightly 7 or 8 times. Shape dough into a 15 x 3-inch roll. Place roll on a baking sheet lined with parchment paper, and pat to 1-inch thickness. Bake at 300° for 40 minutes or until roll is golden brown. Cool for 5 minutes on a wire rack.

   3. Cut roll diagonally into 20 (1/2-inch-thick) slices; stand slices upright on baking sheet. Bake 20 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on wire rack.

Makes 20 cookies

    * Calories:  90
    * Calories from fat: 25
    * Fat: 2.5g
    * Saturated fat: 2.2g
    * Monounsaturated fat: 0.2g
    * Polyunsaturated fat: 0.1g
    * Protein: 1.8g
    * Carbohydrate: 15.3g
    * Fiber: 0.6g
    * Cholesterol: 21mg
    * Iron: 0.5mg
    * Sodium: 87mg
    * Calcium: 13mg