Black Bean Chili

Black Bean Chili

Ingredients:
1 tablespoon vegetable oil
1 onion, diced
2 cloves garlic, minced
1 pound ground turkey
3 (15 ounce) cans black beans, drained and rinsed
2 (14.5 ounce) can crushed tomatoes
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon dried basil leaves

1 tablespoon ground cumin

1 teaspoon red pepper flakes
1 tablespoon red wine vinegar

1/4-1/2 cup chicken stock

Directions:
Heat the oil in a large heavy pot over medium heat; cook onion and garlic until onions are translucent. Add turkey and cook, stirring, until meat is brown. Stir in beans, tomatoes, chili powder, oregano, basil, cumin, red pepper flakes, vinegar and chicken stock. Reduce heat to low, cover and simmer 60 minutes or more, until flavors are well blended.

Notes:

I really liked this, but I think next time I'll cut back on the basil/oregano and up the heat a little bit.

Grilled Chicken with Mustard-Tarragon Sauce

Grilled Chicken with Mustard-Tarragon Sauce

Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
Cooking spray
3 tablespoons minced shallots
3 tablespoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons water
1 tablespoon extra-virgin olive oil
1 teaspoon chopped fresh tarragon
1/2 teaspoon sugar
4 cups gourmet salad greens

Directions:
1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.
2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.

My notes:

Found this recipe in the October issue of Cooking Light, my favorite magazine to find new recipes. The whole recipe was really easy and took very little time to make. Very well recieved by my audience and it was tasty and very filling.

Layered Polenta Bake

Layered Polenta Bake

Ingredients:

1 tsp salt
3 C fine polenta
olive oil, for greasing and brushing
1/3 C Parmesan cheese, finely grated
salt and freshly ground black pepper

-For the tomato sauce:

1 Tbsp olive oil

2 garlic cloves, chopped

3 C chopped tomatoes

1 Tbsp chopped fresh sage

1/2 tsp sugar

1 1/2 C canned cannellini beans, rinsed and drained

-For the spinach sauce:

9 oz spinach, tough stems removed

2/3 C light cream

1 C Gorgonzola cheese, cubed

large pinch of ground nutmeg

Directions:

1. Make the polenta. Bring 8 cups water to a boil in a large heavy-based saucepan and add the salt. Remove the pan from the heat. Gradually pour in the polenta, whisking continuously as you do so.

2. Return the pan to the heat and stir constantly for 15-20 minutes until the polenta is thick and comes away from the side of the pan. Remove the pan from the heat.

3. Season well with pepper, then spoon the polenta onto a wet work surface or a piece of marble. Using a wet spatula, spread out the polenta until it is 1/2 inch thick. Leave to cool for about 1 hour.

4. Preheat the oven to 375 F. To make the tomato sauce, heat the oil in a saucepan, then fry the garlic for 1 minute. Add tomatoes and sage and bring to a boil. Reduce the heat, add sugar, seasoning and simmer for 10 minues until slightly reduced, stirring occasionally. Stir in the beans and cook for 2 minutes more.

5. Meanwhile, wash the spinach thoroughly and place in a large pan with only the water that clings to the leaves. Cover the pan tightly and cook over meadium heat for about 3 minutes or until tender, stirring occasionally. Tip the spinach into a strainer and drain, then squeeze out as much excess water as possible with the back of a wooden spoon.

6. Heat the cream, cheese and nutmeg in a smal heav-based saucepan. Bring to a boil, then reduce the heat. Stir in the spinach and seasoning then cook gently until slightly thickened, stirring frequently.

7. Cut the polenta into triangles, then place a layer of polenta in an oiled, deep baking dish. Spoon over the tomato sauce, then top with another layer of polenta. Top with spinach sauce and cover with the remaining polenta triangles. Brush with olive oil, sprinkle with Parmesan cheese and bake for 35-40 minutes. Heat the broiler to high and broile until the top is golden before serving.

My notes:

My aunt actually made this and it was amazing! It was time consuming and a lot of dishes were used, but it was so worth it! The combination of the Gorgonzola, beans, and tomatoes went amazingly well with the creamy texture of the polenta. Very highly recommended!

Pesto frittata

Pesto Frittata

Ingredients:

Cooking spray or 1 tsp olive oil

1/4 medium onion

1 tomato, sliced and quartered

1/2 cup egg substitute (or 2-3 large eggs)

1 1/2 Tbsp prepared pesto

Salt and pepper, to taste

1-2 Tbsp Parmesan cheese, or to taste

Directions:

1. Heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add tomato and heat through, about 2 minutes.

2. Stir together pesto and egg substitute/eggs. Add mixture to skillett, cover and turn the heat on the stovetop to low. Cook for 8-10 minutes, or until completely set. Add parmesan cheese, salt and pepper and serve.

Notes:

Loved this! This was my first time making a frittata and it turned out beautifully. I might add some turkey bacon next time, but other than that I wouldn't change anything!

Squash and Pesto Pasta

Squash and pesto pasta

Ingredients:

1-2 tsp olive oil

1 medium squash, sliced

1 medium zucchini, sliced

1/4 tsp pepper

1/2 cup cherry tomatoes

1 1/2-2 Tbsp prepared pesto

Pasta

Parmesan cheese, to taste

Directions:

1. Prepare pasta according to directions on package, reserving 1/2 cup of the pasta water.

2. Heat olive oil over medium heat and add squash, zucchini and pepper. Cook, stirring occasionally, for 7-8 minutes or until just softened.

3. Add cherry tomatoes. When they start to soften, add pasta, pesto and a little of the pasta water (You won't need all the reserved water, but you need enough so the pesto is a little thinned out).

4. Top with parmesan cheese and serve.

Notes:

Sort of came up with this recipe myself, so I was happy with it. I think it needs something else, but i'm not sure what...something sweet? Next time I'll probably add some red bell peppers and I might take away the tomatoes. Overall pretty tasty.

Baked Pesto Chicken

Baked Pesto Chicken

Ingredients:
2 Cups basil
2 Tbsp olive oil
2 Tbsp soy milk
2 Tbsp pine nuts
2-3 cloves garlic
2-3 Tbsp parmesan cheese
1/8 tsp salt, or to taste
Chicken breasts, seasoned with salt and pepper

Directions:
Preheat oven to 375. Combine all ingredients except chicken in a food processor and blend until smooth. Spray baking pan with cooking spray, then add chicken. Spread pesto over the chicken until the top is covered. Bake for 30-40 minutes or until the juices run clear.

My notes:
This is delicious!! The pesto is a lower calorie version that I found online somewhere, but if you don't have (or like) soy milk, you can substitute an equal amount of vegetable stock or just double the olive oil. Or, if you prefer to, just buy some pesto at the store and use that. I prefer the homemade stuff though. :) Very nice and easy to prepare and it makes some good sandwiches/wraps for lunch the next day.

Balsamic-Glazed Chicken and Bell Pepper Sandwich

Balsamic-Glazed Chicken and Red Bell Pepper Sandwich

Ingredients:
4 teaspoons olive oil, divided
1/2 teaspoon salt, divided
1 1/4 pounds chicken breast tenders
1/2 cup balsamic vinegar, divided
2 cups red bell pepper strips (about 2 medium)
2 cups vertically sliced onion (about 1 large)
2 (8-ounce) loaves focaccia bread, cut in half horizontally
4 ounces provolone cheese, thinly sliced
1/8 teaspoon black pepper

Directions:
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt over chicken. Add chicken to pan; cook 1 minute on each side or until lightly browned. Add 1/4 cup vinegar; cook 2 minutes or until chicken is done and vinegar is syrupy. Remove chicken mixture from the pan; cover and keep warm. Wipe pan clean with a paper towel.
2. Return pan to medium-high heat; add remaining 2 teaspoons oil. Add bell pepper and onion; sauté 7 minutes or until tender. Stir in remaining 1/4 teaspoon salt and remaining 1/4 cup vinegar; cook 1 minute or until vinegar is syrupy.
3. Arrange chicken mixture evenly over bottom halves of bread; top with bell pepper mixture. Arrange cheese over pepper mixture, and sprinkle with black pepper. Top with top halves of bread. Place a cast-iron or heavy skillet on top of sandwiches; let stand 5 minutes. Cut each sandwich into 6 wedges.

Found in Cooking Light. 433 calories per sandwich

My notes:

I used a pita instead of focaccia bread, but it was still really good. Loved the red pepper/onion mixture, but the vinegar almost overpowered it. Next time I'll use a little less on the veggies, but use the same amount on the chicken. Overall, very tasty sandwich.

Mediterranean Chicken

Mediterranean Chicken

Ingredients:
4 boneless skinless chicken breast halves (6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons olive oil
1 pint grape tomatoes
16 pitted Greek or ripe olives, sliced
3 tablespoons capers, drained
Feta cheese, crumbled

Directions:
1. Sprinkle chicken with salt and pepper. In a large ovenproof skillet, cook chicken in oil over medium heat for 2-3
minutes on each side or until golden brown. Add the tomatoes, olives and capers.
2. Bake, uncovered, at 475° for 10-14 minutes or until a meat thermometer reads 170°. Yield: 4 servings.

From www.tasteofhome.com.

My notes:
This was fantastic! Quick and very easy! Very delicious combo and excellent paired with a nice bread and a little salad.

Stuffed bell peppers

Stuffed Bell Peppers (special edition with elk meat!)

Ingredients:
1 Tbsp olive oil
1/2 lb lean ground beef (I used ground elk)- 10%or less fat
1 C cooked white rice (I used brown rice)
1 onion, finely chopped
3 cloves garlic, minced
2 Tbsp tomato paste
1/2 C tomato puree or tomato sauce
1 tsp minced fresh thyme (I used dried)
1 tsp minced fresh basil (I used dried)
1 tsp minced fresh sage (I used dried rosemary)
1/4 C thawed frozen green peas
4 bell peppers, tops cut off and seeded
2 Tbsp Parmesan cheese

Directions:
1. Preheat oven to 350F. Bring a pot of water to a boil; add bell peppers and boil for 5-7 minutes. Remove from pot and let cool in baking or casserole dish.
2. Heat oil in a skillet; cook meat, onions and garlic until meat is no longer pink. Mix tomato paste, tomato sauce, thyme, basil and sage. Add tomato paste/sauce/spice mixture, rice and peas to skillet; cook until heated through. Loosely stuff the peppers with the mixture and sprinkle parmesan cheese on the top.
3. Place dish in oven and cook for 30-40 minutes, until filling is completely cooked. Let stand 5 minutes before serving.

Nutritional information (per 1 stuffed pepper):
Approximately 224 calories, 6g fat, 19mg Chol, 268mg sodium, 29g carbs, 4g fiber, 15g protein

My notes:
LOVE THIS! This is my take on the WW recipe since I wanted to brown the meat and onions in the skillet before cooking in the oven (didn't have foil to cover it like it calls for in the recipe). The elk meat was delicious and the peas were a great addition to this dish. Very highly recommended.

Spanish Tortilla

Ingredients:
2 tsp olive oil
2 small onions, finely chopped
1 garlic clove, minced
2 medium potatoes, cooked and diced
1 (10 oz) box frozen chopped spinach, thawed and squeezed dry
1 cup fat-free egg substitute
2 Tbsp finely chopped fresh parsley
1/2 tsp salt
1/2 tsp pepper
1/4 tsp dried thyme
1/4 tsp ground nutmeg

1. In a large nonstick skillet, heat the oil. Sauté the onions until golden, about 7 minutes. Add the garlic; cook, stirring, 1 minute longer. Stir in the potatoes, spinach, egg substitute, parsley, salt, pepper, thyme and nutmeg. Reduce the heat and cook, covered, until set and browned on bottom, about 10-15 minutes.
2. Loosen the edges with knife and invert onto warm platter, or serve directly from skillet.

Nutritional information (per serving- 1/4 of tortilla):
145 calories (or 2 WW points), 3g fat, 435mg sodium, 22g carb, 4g fiber, 10g protein

My notes:
I liked this, but it definitely needs something...maybe some cheese or something. I'll have to work on it. Next time I might take away some of the potatoes and add more egg substitute. Also, I'd recommend mixing the potatoes, spinach, egg subs., parsley and spices up beforehand, just to make it easier to mix into the onion/garlic mixture.

Herbed Italian Sandwiches

Herbed Italian Sandwiches















Ingredients:
1 flat loaf herbed focaccia bread
Olive oil spray
1/3 C mayonnaise
2 Tbsp prepared pesto
1/4-1/3 lb each turkey, roast beef, salami
1/3-1/2 lb thin sliced provolone

Directions:
Preheat oven on broil. Slice bread in half lengthwise (creating top and bottom layer). Spray the cut side of each layer with olive oil (or brush with olive oil). Place bread oilside up on a cookie sheet and place under broiler for approximately 5 minutes, until just beginning to turn golden brown. Watch closely to avoid burning. Remove from oven and let cool.

In a small bowl, stir together mayonnaise and pesto. Spread mixture evenly on both halves of toasted bread. Place meat and cheese on bread in layers. Add top of bread and slice into 6-8 smaller sandwiches.


Loved this one!! Will definitely be making this again!! Going to substitute the mayo with greek yogurt next time, so we'll see how that goes.

Red Curry with Vegetables

Red Curry with Vegetables

Ingredients
4 tsp canola oil, divided
1 lb extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
1 lb sweet potatoes, cut into 1-inch cubes
1 can lite coconut milk
1/2 C vegetable broth or reduced-sodium chicken broth
1 1/2 tsp red Thai curry paste
1/2 lb green beans, trimmed and cut into 1-inch pieces
1 Tbsp brown sugar
2 tsp lime juice
1/2 tsp salt
1/3 C fresh cilantro, chopped


Directions
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned (6-8 minutes total). Transfer to a plate.

2. Heat the remaining 2 teaspoons oil over medium-high heat. Add sweet potato and cook, stirring occasionally until browned, 4-5 minutes. Add coconut milk, broth and curry paste to taste. Bring to a boil; reduce to a simmer and cook, covered, stirring occasionally, until the sweet potato is just tender, about 4 minutes. Add the tofu, green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender-crisp, 2 to 4 minutes. Stir in lime juice and salt. Sprinkle with cilantro and serve.


Nutritional info:
Serves 4
Calories per serving: 348


My favorite part of this recipe was definitely the sweet potatoes. Could do with some more spice since the coconut milk and vegetable/chicken broth dilutes the red curry paste a lot when it's added. Also needs more salt and some pepper when served. Overall a lot of prep work, but I'd make it again...with a few changes. :)

Recipe found at eatingwell.com

Spicy Sweet Potato Fries

Spicy Sweet Potato Fries


















Ingredients:
1 large sweet potato
1/2 tsp cayenne pepper
1/4 tsp salt
1 tsp olive oil
1 tsp paprika (smoke paprika preferred, but I used regular)


Directions:
Preheat oven to 400F. Slice potatoes in half legthwise and then cut each half into four wedges. Toss the wedges with the oil, cayenne pepper, salt and paprika, then lay the pieces on a baking sheet. Bake for 35-45 minutes (turn halfway through) until they're browned on the outside and tender all the way through.


1 serving. Approx. calories per serving: 151


Recipe found at womenshealthmag.com

So I figured I'd start us off with a recipe instead of just talking. This is what I made tonight for a side dish to my Boca Burger. Definitely packs a punch, so you might cut back a little on the spices if you don't know if you want it that spicy.