From BHG Fast-Fix One-Dish Meals
Ingredients:
1 c butter, softened (no substitutes)
1 c sugar
1 egg
2 1/4 c all-purpose flour
1 c chopped pecans
1 10-oz jar raspberry preserves
Directions:
Preheat oven to 350F
In a large mixing bowl, beat butter with an electric mixer on medium-high speed for 30 seconds.
Add sugar; beat until combined. Add egg; beat until combined.
Beat in flour until crumbly. Stir in pecans.
Measure 1 1/2 c of mixture and set aside.
Press the remaining flour mixture into the bottom of an ungreased 8x8 baking pan.
Spread the preserves evenly over the crust, leaving about 1/2" border around the sides.
Crumble reserved flour mixture over the top of the preserves.
Bake in a preheated oven for 45-50 minutes until the top is brown. Cool in pan on a wire rack, and cut into 16 bars.
Per bar:
308 cal, 17 g fat, 3 g protein, 1 g fiber
Sunday, February 20, 2011
Thai Vegetable Curry
Adapted from Moosewood Lowfat Recipes
Note: very good as leftovers, once the flavors have blended and vegetables have softened.
Ingredients:
1 c chopped onions
1 Tbsp canola oil
2 c diced eggplant (1" cubes)
2 c diced sweet potatoes (1" cubes)
3 Tbsp Thai curry paste
1 1/2 c unsweetened pineapple juice
1/2 c water
1/2 tsp salt
2 c small cauliflower florets
1 c cut green beans (1 1/2" pieces)
1 c chopped red bell peppers
1 tomato, diced
3 Tbsp fresh lemon or lime juice (or combo)
2 Tbsp chopped fresh cilantro or basil
2 Tbsp peanut butter (creamy or chunky) or peanuts (optional)
Directions:
In a covered soup pot, saute the onions in the oil for about 5 minutes.
Stir in the eggplant, sweet potatoes, curry paste, pineapple juice, water, and salt.
Bring to a boil, then reduce the heat and simmer for 5 minutes.
Add the cauliflower and green beans and cook for another 5 minutes.
Stir in the peppers, tomatoes, lime/lemon juice, and cilantro/basil. Simmer until the vegetables are tender, about 10-15 minutes.
Serve on rice (white, jasmine, brown -- to taste).
Nutrition value (per 8 oz serving of stew, not including peanut/peanut butter or rice):
136 calories, 1.7 g protein, 2.3 g fat, 3.7 g dietary fiber
Note: very good as leftovers, once the flavors have blended and vegetables have softened.
Ingredients:
1 c chopped onions
1 Tbsp canola oil
2 c diced eggplant (1" cubes)
2 c diced sweet potatoes (1" cubes)
3 Tbsp Thai curry paste
1 1/2 c unsweetened pineapple juice
1/2 c water
1/2 tsp salt
2 c small cauliflower florets
1 c cut green beans (1 1/2" pieces)
1 c chopped red bell peppers
1 tomato, diced
3 Tbsp fresh lemon or lime juice (or combo)
2 Tbsp chopped fresh cilantro or basil
2 Tbsp peanut butter (creamy or chunky) or peanuts (optional)
Directions:
In a covered soup pot, saute the onions in the oil for about 5 minutes.
Stir in the eggplant, sweet potatoes, curry paste, pineapple juice, water, and salt.
Bring to a boil, then reduce the heat and simmer for 5 minutes.
Add the cauliflower and green beans and cook for another 5 minutes.
Stir in the peppers, tomatoes, lime/lemon juice, and cilantro/basil. Simmer until the vegetables are tender, about 10-15 minutes.
Serve on rice (white, jasmine, brown -- to taste).
Nutrition value (per 8 oz serving of stew, not including peanut/peanut butter or rice):
136 calories, 1.7 g protein, 2.3 g fat, 3.7 g dietary fiber
Sunday, November 14, 2010
Lamb Tagine in a Whole Roasted Pumpkin
Cutting a "pie pumpkin" is difficult, but the rest of the recipe is pretty easy, and it looks fantastic when brought to the table!
Adapted from Leite's Culinaria (online)
Ingredients:
For the whole roasted pumpkin--
One 4-pound cooking ("pie") pumpkin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
For the lamb tagine--
4 tablespoons extra-virgin olive oil, divided
1 1/2 pounds boneless leg of lamb, well trimmed, cut into 1-inch pieces
1/2 teaspoon salt, plus more to taste
1/2 teaspoon freshly ground black pepper, plus more to taste
2 cups canned low-sodium chicken broth
3 tsp thai sweet chili sauce (or 1 tsp harissa, or tabasco, or other spicy sauce, to taste)
1 large onion, chopped
2 carrots, cut into 1/4-inch-thick rounds
1 tsp minced garlic (about 2 cloves)
3/4 teaspoon ground ginger
3/4 teaspoon ground cinnamon
1/4 teaspoon crushed hot red pepper
One 28-ounce can diced tomatoes, drained
One 15- to 19-ounce can garbanzo beans (chickpeas), drained and rinsed
Hot cooked couscous, for serving
Directions:
Prep the pumpkin in advance, but do not put it in the oven to bake until ~2 hours before serving
1. Using a sturdy paring knife, cut into the pumpkin top around the stem to create a lid about 6 inches in diameter. Lift off the lid and set aside. Using a large metal spoon, scrape out the fibers and seeds from inside the pumpkin and discard them. (If you wish, remove the seeds from the fibers and reserve the seeds for roasting.)
2. Position a rack in the lower third of the oven and preheat the oven to 400°F. Place tinfoil on a rimmed baking sheet and spray with Pam.
3. Season the inside of the pumpkin shell and lid with the salt and pepper. Return the lid to the pumpkin and place the pumpkin on the baking sheet. Bake until the inside of the pumpkin is tender when the interior flesh is scraped with a spoon (remove the lid to check), about 1 1/4 hours.
While the pumpkin bakes, make the lamb tagine
1. Heat 2 tablespoons of the oil in a large Dutch oven over medium-high heat. Season the lamb with 1/2 teaspoon salt and 1/2 teaspoon pepper. In batches, add to the pot and cook, stirring occasionally, until lightly browned, about 4 minutes. (The lamb should be rare at this point.) Using a slotted spoon, transfer the lamb to a plate.
2. Add the broth to the pot and bring to a boil, stirring to release the browned bits in the bottom of the pot. Pour the broth into a large glass measuring cup or heat-proof bowl and set aside.
3. Add the remaining 2 tablespoons oil to the pot and heat over medium heat. Add the onion and carrots and cook, stirring occasionally, until the onion is golden, about 6 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Stir in the ginger, cinnamon, and crushed hot pepper and cook for 15 seconds. Stir in the tomatoes and half the reserved chicken broth (about 1 cup), and bring to a boil. Reduce the heat to low, cover, and simmer until the carrots are tender, about 20 minutes. Return the lamb and any collected juices to the pot, and stir in the garbanzo beans. Increase the heat to medium-high and cook just until the beans are heated through, about 5 minutes. Season with salt and pepper to taste.
4. Transfer 1/2 cup of the remaining broth to a sauceboat or small bowl and stir in the chili paste/harissa/tabasco to make a very spicy seasoning sauce for the finished tagine. Set the spicy sauce aside.
5. To serve the lamb tagine, carefully transfer the roasted pumpkin to a serving platter. Remove the lid, ladle in the tagine, and replace the lid. (There will be more tagine than can fit into the pumpkin; just reserve it in a serving bowl.) Present the pumpkin at the table. Spoon the lamb tagine onto individual plates, and scoop out the pumpkin with the tagine (atop or next to the couscous); add the spicy sauce to taste.
Adapted from Leite's Culinaria (online)
Ingredients:
For the whole roasted pumpkin--
One 4-pound cooking ("pie") pumpkin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
For the lamb tagine--
4 tablespoons extra-virgin olive oil, divided
1 1/2 pounds boneless leg of lamb, well trimmed, cut into 1-inch pieces
1/2 teaspoon salt, plus more to taste
1/2 teaspoon freshly ground black pepper, plus more to taste
2 cups canned low-sodium chicken broth
3 tsp thai sweet chili sauce (or 1 tsp harissa, or tabasco, or other spicy sauce, to taste)
1 large onion, chopped
2 carrots, cut into 1/4-inch-thick rounds
1 tsp minced garlic (about 2 cloves)
3/4 teaspoon ground ginger
3/4 teaspoon ground cinnamon
1/4 teaspoon crushed hot red pepper
One 28-ounce can diced tomatoes, drained
One 15- to 19-ounce can garbanzo beans (chickpeas), drained and rinsed
Hot cooked couscous, for serving
Directions:
Prep the pumpkin in advance, but do not put it in the oven to bake until ~2 hours before serving
1. Using a sturdy paring knife, cut into the pumpkin top around the stem to create a lid about 6 inches in diameter. Lift off the lid and set aside. Using a large metal spoon, scrape out the fibers and seeds from inside the pumpkin and discard them. (If you wish, remove the seeds from the fibers and reserve the seeds for roasting.)
2. Position a rack in the lower third of the oven and preheat the oven to 400°F. Place tinfoil on a rimmed baking sheet and spray with Pam.
3. Season the inside of the pumpkin shell and lid with the salt and pepper. Return the lid to the pumpkin and place the pumpkin on the baking sheet. Bake until the inside of the pumpkin is tender when the interior flesh is scraped with a spoon (remove the lid to check), about 1 1/4 hours.
While the pumpkin bakes, make the lamb tagine
1. Heat 2 tablespoons of the oil in a large Dutch oven over medium-high heat. Season the lamb with 1/2 teaspoon salt and 1/2 teaspoon pepper. In batches, add to the pot and cook, stirring occasionally, until lightly browned, about 4 minutes. (The lamb should be rare at this point.) Using a slotted spoon, transfer the lamb to a plate.
2. Add the broth to the pot and bring to a boil, stirring to release the browned bits in the bottom of the pot. Pour the broth into a large glass measuring cup or heat-proof bowl and set aside.
3. Add the remaining 2 tablespoons oil to the pot and heat over medium heat. Add the onion and carrots and cook, stirring occasionally, until the onion is golden, about 6 minutes. Stir in the garlic and cook until fragrant, about 1 minute. Stir in the ginger, cinnamon, and crushed hot pepper and cook for 15 seconds. Stir in the tomatoes and half the reserved chicken broth (about 1 cup), and bring to a boil. Reduce the heat to low, cover, and simmer until the carrots are tender, about 20 minutes. Return the lamb and any collected juices to the pot, and stir in the garbanzo beans. Increase the heat to medium-high and cook just until the beans are heated through, about 5 minutes. Season with salt and pepper to taste.
4. Transfer 1/2 cup of the remaining broth to a sauceboat or small bowl and stir in the chili paste/harissa/tabasco to make a very spicy seasoning sauce for the finished tagine. Set the spicy sauce aside.
5. To serve the lamb tagine, carefully transfer the roasted pumpkin to a serving platter. Remove the lid, ladle in the tagine, and replace the lid. (There will be more tagine than can fit into the pumpkin; just reserve it in a serving bowl.) Present the pumpkin at the table. Spoon the lamb tagine onto individual plates, and scoop out the pumpkin with the tagine (atop or next to the couscous); add the spicy sauce to taste.
Spicy Slow Cooker Thai Chicken
Adapted from a recipe I found online
Ingredients:
6 boneless skinless chicken breasts and/or thighs
1/3 cup Reduced Fat Peanut Butter
2 Tbsp lime juice
1 Tbsp reduced sodium soy sauce
1/2 tsp ground ginger
1 c sweet Thai chili sauce (or combination of sweet Thai chili and sambal oelek if you like it spicier)
1/2 cup chopped peanuts (optional)
3 tbsp chopped fresh cilantro (optional)
Directions:
1. Place chicken (trimmed of visible fat) into slow cooker.
2. Mix together peanut butter, lime juice, soy sauce, ginger, and chili sauce; pour over chicken.
3. Cook on Low 8 hours or on High 4 hours.
4. Serve 1 piece of chicken and sauce with chopped peanuts and cilantro as garnish, and 1/2 c rice on the side.
Weight Watchers = 6 points per serving
Remember that you won't be using all the sauce, so the calories and fat that are listed are higher than what you will actually be eating!
Number of Servings: 6
Ingredients:
6 boneless skinless chicken breasts and/or thighs
1/3 cup Reduced Fat Peanut Butter
2 Tbsp lime juice
1 Tbsp reduced sodium soy sauce
1/2 tsp ground ginger
1 c sweet Thai chili sauce (or combination of sweet Thai chili and sambal oelek if you like it spicier)
1/2 cup chopped peanuts (optional)
3 tbsp chopped fresh cilantro (optional)
Directions:
1. Place chicken (trimmed of visible fat) into slow cooker.
2. Mix together peanut butter, lime juice, soy sauce, ginger, and chili sauce; pour over chicken.
3. Cook on Low 8 hours or on High 4 hours.
4. Serve 1 piece of chicken and sauce with chopped peanuts and cilantro as garnish, and 1/2 c rice on the side.
Weight Watchers = 6 points per serving
Remember that you won't be using all the sauce, so the calories and fat that are listed are higher than what you will actually be eating!
Number of Servings: 6
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
Ingredients:
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
Directions:
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).
Adapted from Moosewood Cooks at Home
Ingredients:
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
Directions:
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
Ingredients:
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
Directions:
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
Serves 4
Ingredients:
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
Directions:
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
Ingredients:
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
Directions:
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)
Ingredients:
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
Directions:
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)
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