I'm sorry this is super late!!! However, I hope you enjoy them anyways! :)
Vegetable Bowls with Yogurt-Lime Dressing
1 Tbsp soy sauce
1 Tbsp lime juice
1 tsp chili powder
1 tsp fresh oregano, snipped or 1/2 tsp dried oregano crushed
1 tsp olive oil
1 lb sweet potatoes (2 to 3 medium) peeled and cut in 1 inch cubes
1 15 oz can black beans, rinsed and drained
1 cup cherry or grape tomatoes, halved
1 medium avocado, halved, seeded, peeled and chopped
8 large savoy cabbage leaves
1/4 cup thinly sliced green onions
lime wedges (optional)
toasted baguette slices (optional)
1. Prepare spiced yogurt lime dressing; set aside
Yogurt Lime Dressing: In small bowl combine 1/2 cup plain low-fat yogurt, 2 Tbsp lime juice, 1 Tbsp soy sauce, 1 Tbsp chili powder, and 1 clove minced garlic. Whisk in 1/4 cup olive oil until well combined. Or stil 1 Tbsp chili powder into 1 cup bottled light ranch-style dressing.
2. In small bowl stir together soy sauce, lime juice, chili powder, oregano, and olive oil; set aside. Place sweet potatoes in medium microwave safe bowl. Place beans in small microwave safe bowl. Evenly spoon half the soy sauce mixture on potatoes, and half on beans; toss tocoat. Cover bowls with vented plastic wrap. Microcook sweet potatoes on 100 percent power for 9 minutes or until tender, stirring occasionally; set aside. Microcook beans on 100 percent power for 1 to 2 minutes or until heated through, stirring once.
3. Divide potatoes, beans, tomatoes, and avocado among cabbage leaes. Sprinkle with green onions. Pass yogurt-lime dressing and lime wedges. Serve with toasted baguette slices.
Makes 4 Servings
Nutrition: calories 409, fat 21, cholesterol 2, sodium 896, carbohydrate 51, sugar 10, fiber 14, protein 13, vitamin c 53, calcium 17, iron 17
Creamy Corn and Vegetable Soup
4 Cups fresh corn kernels or 2 (10 ounce) packages frozen, thawed
2 cups nonfat milk
1 Tbsp olive oil
1 lrg onion, diced (about 2 cups)
1 medium red bell pepper, seeded and diced (about 1 cup)
1 medium zucchini, (about 1/2 pound) diced
2 cups low sodium chicken or vegetable broth
2 plum tomatoes, seeded and diced
3/4 tsp salt
freshly ground pepper
1/2 cup fresh basil leaves, cut into ribbons
1. put 2 cups of the corn and the milk into a blender or food processor, until smooth. Set aside.
2. Heat the oil in a large soup pot over a medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring until the vegetables are tender, about 5 minutes. Add the remaining 2 cups of corn ad the broth and bring to a boil. Add the pureed corn and tomates and cook until warmed through, but not boiling. Add the salt and season with pepper. Serve garnished with the basil ribbons.
Makes 6 servings
Nutrition: Calories 180, fat 4, protein 8.5, carbohydrates 33, fiber 4, cholesterol 2, sodium 365
Spiced beef kabobs with mashed carrots
1/4 cup reduced sodium soy sauce
3 Tbsp vegetable oil
2 Tbsp lemon juice
2 Tbsp packed brown sugar
6 cloves garlic, smashed
1 tsp crushed red pepper
1 lb boneless beef chuck or sirloin, rimmed of fat and cut in 1 inch cubes
1 recipe mashed carrots, see below
1 recipe lemon gremolata, see below
1. in a self sealing plastic bag in shallow dish add soy sauce, oil, lemon juice, brown sugar, garlic, and red pepper. Add meat to bag. Seal and turn to coat. Marinate, refrigerated, 4 to 24 hours, turning bag occasionally.
2. Drain beef mixture, discard marinade. Thread beef on 8 inch wooden or metal skewers, leaving 1/4 inch between.
3. for charcoal grill, cook skewers on rack of uncovered grill directly over medium coals for 10 to 14 minutes or until desired doneness, (160 degrees F for medium) turning occasinally and moving to cooler areas of grill if browning too quickly. (for gas grill, preheat. reduce heat to medium. Add skewers to grill. cover; grill as above)
Mashed Carrots: In medium saucepan cook 1 lb peeled and sliced carrots, covered, in small amount of boiling salted water 12 to 15 minutes or until tender. Drain; return to saucepan. Add 1 Tbsp lemon juice and 1 Tbsp olive oil. Mash until nearly smooth. Season to taste with black pepper.
Lemon Gremolata: In a small bowl combine 1/4 cup snipped fresh basil, 2 tsp shredded lemon peel and 1 clove minced garlic.
**If using wooden skewers, soak in water for 30 minutes before using.
Makes 4 servings
Nutrition: Calories 277, Fat 12, CHolesterol 50, Sodium 483, Carbohydrates 16, Sugar 9, FIber 3, Protein 27, vitamin c 20, calcium 7, iron 15
Roasted cranberry chicken
8 small chicken thighs (2 to 2-1/4 lb), skinned
3/4 cup low calorie cranberry juice
3/4 cup fresh cranberries
2 sprigs fresh thyme
4 tsp packed brown sugar
fresh thyme leaves
1. Preheat oven to 375. Coat extra large ovenproof skillet with nonstick cooking spray. Heat over medium-high heat. Sprinkle 1/4 tsp each salt and pepper on chicken. In hot skillet cook, meaty sides down, 5 minutes, turning once, until well browned on both sides. Transfer skillet to oven. Roast uncovered, 20 minutes, until chicken is no longer pink (180 Degrees F)
2. Meanwhile, in saucepan combine juice, berries, thyne sprigs, brown sugar and 1/4 tsp salt. Bring to boiling. Simmer, uncovered 15 to 20 minutes, until slightly thickened. Discard thyme sprigs. Serve chicken with sauce. Sprinkle thyme leaves.
Makes 4 servings
Nutrition: calories 187, fat 5, cholesterol 107, sodium 383, carbohydrate 9, sugar 7, fiber 1, protein 26, vitamin c 28, calcium 2, iron 8
Barley Beef Soup
12 ounces beef or lamb stew meat, cut into 1 inch cubes
1 Tbsp cooking oil
4 14-ounce cans beef broth
1 cup chopped onion (1 large)
1/2 cup chopped celery (1 stalk)
1 tsp dried oregano or basil, crushed
1/4 tsp black pepper
2 cloves garlic, minced
1 bay leaf
1 cup frozen mixed vegetables
1 14 1/2-ounce can diced tomatoes, undrained
1 cup 12 inch slices peeled parsnip, or 1/2 inch cubes peeled potato
2/3 cup quick cooking barley
1. In a dutch oven brown meat in hot oil. Stir in broth,m onion, celery, oregano, pepper, garlic and bay leaf. Bring to boiling; reduce heat. Simmer, covered for 1 1/2 hours for beef (45 minutes for lamb).
2. Stir in frozen vegetables, undrained tomatoes, parsnip or potato, and barley. Return to boiling; reduce heat. Simmer, covered, about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.
Slow cooker directions: Substitute regular barley for quick cooking barley, IN a large skillet brown cubed beef in hot oil. Drain off fat. In a 5 or 6 quart slow cooker combine beef and remaining ingredients. Cover and cook on low heat setting for 8 to 10 hours or on high heat setting for 4 to 5 hours.
Makes 8 servings
Nutrition: calories 171, fat 4, cholesterol 25, sodium 865, carbohydrate 20, sugar 3, fiber 4, protein 13, vitamin c 20, calciunm 5, iron 11
Bon Appetit!!
~Ciao
