You can use salsa instead of tomatoes if you like.
16 oz cooked pinto, pink, or black beans (if using canned, drain and rinse first)
1 14-oz can diced tomatoes
1 4-oz can chopped mild green chilies
2 c. frozen corn kernels, thawed and drained
2 scallions, minced
1/2 tsp salt
1/2 tsp ground cumin
1/2 tsp ground oregano
2 tbl chopped fresh cilantro (optional)
1-1/2 c. shredded reduced-fat cheddar cheese
light sour cream or plain Greek yogurt (optional)
6 corn or wheat tortillas (optional)
Preheat the oven to 400F.
Combine the beans, tomatoes, chilies, corn, scallions, and seasonings in a bowl.
Spray a 2-qt casserole dish with cooking spray. Spread half of the bean mixture in the casserole. Sprinkle half the cheese on top of it. Cover that evenly with the rest of the bean mixture. Sprinkle the rest of the cheese on top.
Bake 15 min or until bubbly. Serve with tortillas and a spoonful of sour cream or yogurt, if desired.
6 servings
Thursday, April 30, 2009
Cold Cream of Asparagus Soup
2 lbs asparagus, trimmed
1/4 c. chopped fresh chervil or tarragon
2-1/2 c. chicken broth
2 c. light sour cream
1 tsp Tabasco sauce
salt, pepper, and ground nutmeg to taste
Steam the asparagus until tender, drain. Cut the asparagus tips off and set aside to use as garnish. Chop the asparagus stalks and puree with the rest of the ingredients. Chill until ready to serve.
Serve with the asparagus tips sprinkled on top of each serving.
6 servings
1/4 c. chopped fresh chervil or tarragon
2-1/2 c. chicken broth
2 c. light sour cream
1 tsp Tabasco sauce
salt, pepper, and ground nutmeg to taste
Steam the asparagus until tender, drain. Cut the asparagus tips off and set aside to use as garnish. Chop the asparagus stalks and puree with the rest of the ingredients. Chill until ready to serve.
Serve with the asparagus tips sprinkled on top of each serving.
6 servings
Flemish Sauce for Asparagus
Kind of high in cholesterol, but very tasty.
For each pound of asparagus:
2 hard-boiled eggs
1/2 c. melted butter
2 tsp lemon juice
salt & pepper to taste
Remove the yolks from the eggs and mash the yolks. Combine the mashed yolks with the butter and lemon juice, add salt and pepper to taste.
Finely chop the egg whites.
Drizzle cooked asparagus with the yolk mixture and sprinkle with the chopped egg whites.
4 servings
For each pound of asparagus:
2 hard-boiled eggs
1/2 c. melted butter
2 tsp lemon juice
salt & pepper to taste
Remove the yolks from the eggs and mash the yolks. Combine the mashed yolks with the butter and lemon juice, add salt and pepper to taste.
Finely chop the egg whites.
Drizzle cooked asparagus with the yolk mixture and sprinkle with the chopped egg whites.
4 servings
Cheesy Broccoli & Bacon Casserole
1 14-16 oz package frozen broccoli florets
4 oz light cream cheese, softened
4 oz shredded reduced-fat cheddar cheese
4 scallions, chopped
2 slices bacon, chopped, fried until crisp, & drained
Preheat the oven to 350F.
Cook the broccoli according to the package directions. Drain well. While the broccoli is cooking, combine the cream cheese, cheddar cheese, scallions, and bacon.
Spray a 2-qt casserole dish with cooking spray. Put the broccoli in the dish. Put spoonfuls of the cheese mixture evenly over the broccoli. Bake 20-25 min. or until bubbly.
6 servings
4 oz light cream cheese, softened
4 oz shredded reduced-fat cheddar cheese
4 scallions, chopped
2 slices bacon, chopped, fried until crisp, & drained
Preheat the oven to 350F.
Cook the broccoli according to the package directions. Drain well. While the broccoli is cooking, combine the cream cheese, cheddar cheese, scallions, and bacon.
Spray a 2-qt casserole dish with cooking spray. Put the broccoli in the dish. Put spoonfuls of the cheese mixture evenly over the broccoli. Bake 20-25 min. or until bubbly.
6 servings
Lemon & Herb Crusted Fish
2 tsp grated fresh lemon zest
2 tsp chopped fresh dill
2 tsp chopped fresh parsley
2 tsp chopped fresh chervil or fennel
1/4 tsp black pepper
1/4 tsp salt
2 tsp Dijon mustard
12 oz fresh fish fillets or steaks
1 tbl vegetable oil
Combine the lemon zest, herbs, pepper, and salt on a plate. Brush both sides of the fish with the mustard and press it into the herb mixture, coating both sides.
Heat the oil in a large nonstick skillet over medium-high heat. Saute the fish 4 minutes or until browned, flip over and cook another 3-4 min, until the fish flakes easily.
3-4 servings
2 tsp chopped fresh dill
2 tsp chopped fresh parsley
2 tsp chopped fresh chervil or fennel
1/4 tsp black pepper
1/4 tsp salt
2 tsp Dijon mustard
12 oz fresh fish fillets or steaks
1 tbl vegetable oil
Combine the lemon zest, herbs, pepper, and salt on a plate. Brush both sides of the fish with the mustard and press it into the herb mixture, coating both sides.
Heat the oil in a large nonstick skillet over medium-high heat. Saute the fish 4 minutes or until browned, flip over and cook another 3-4 min, until the fish flakes easily.
3-4 servings
Lamb Kebabs with Cilantro Mint Vinaigrette
2 lbs lamb, cut in chunks
Marinade (see below)
Cilantro Mint sauce (see below)
Marinade:
1/2 c. soy sauce
1/2 c. mirin, sake, or white wine
1/2 tbl chopped fresh ginger
1 tbl sesame oil
1 c. chopped scallions
1/2 tbl hot red pepper flakes
2 gloves garlic, minced
Combine ingredients in a bowl. Put the lamb in a zip-loc plastic bag, pour the marinade into the bag, seal the bag and squish it to coat the lamb. Let stand 30 min. While the lamb is marinating, prepare the sauce and, if using bamboo skewers, soak the skewers in cold water.
Cilantro Mint Sauce:
1 tbl honey
1/2 tbl chopped fresh ginger
1/4 c. each chopped fresh mint, cilantro, and parsley
1/4 tsp salt
1 c. vegetable oil
1/2 c. rice wine vinegar
1 egg yolk (optional)
Combine honey, ginger, herbs, salt, vinegar, and egg yolk in the bowl of a mini food processor. Place the cover on the bowl and start the processor. Slowly drizzle the oil into the bowl, process until smooth.
Preheat the grill or broiler. Remove the lamb from the marinade and thread it onto the skewers.
Grill or broil the lamb 15-20 min. or until desired degree of doneness (I prefer medium-rare). Serve with the sauce on the side to drizzle over the cooked lamb.
6-8 servings
Marinade (see below)
Cilantro Mint sauce (see below)
Marinade:
1/2 c. soy sauce
1/2 c. mirin, sake, or white wine
1/2 tbl chopped fresh ginger
1 tbl sesame oil
1 c. chopped scallions
1/2 tbl hot red pepper flakes
2 gloves garlic, minced
Combine ingredients in a bowl. Put the lamb in a zip-loc plastic bag, pour the marinade into the bag, seal the bag and squish it to coat the lamb. Let stand 30 min. While the lamb is marinating, prepare the sauce and, if using bamboo skewers, soak the skewers in cold water.
Cilantro Mint Sauce:
1 tbl honey
1/2 tbl chopped fresh ginger
1/4 c. each chopped fresh mint, cilantro, and parsley
1/4 tsp salt
1 c. vegetable oil
1/2 c. rice wine vinegar
1 egg yolk (optional)
Combine honey, ginger, herbs, salt, vinegar, and egg yolk in the bowl of a mini food processor. Place the cover on the bowl and start the processor. Slowly drizzle the oil into the bowl, process until smooth.
Preheat the grill or broiler. Remove the lamb from the marinade and thread it onto the skewers.
Grill or broil the lamb 15-20 min. or until desired degree of doneness (I prefer medium-rare). Serve with the sauce on the side to drizzle over the cooked lamb.
6-8 servings
Eggplant Lasagna
This is quite a lot of work but it can be prepared in advance and frozen before baking.
1 eggplant, trimmed, peeled & cut lengthwise into 1/2" slices
2 red bell peppers, halved lengthwise & seeded
4 tbl olive oil, divided
1 tbl balsamic vinegar
1 onion, chopped
2 c. sliced mushrooms
2 cloves garlic, minced
2 tbl chopped fresh herbs (oregano, thyme, basil) or 2 tsp dried herbs
1 19-oz can crushed tomatoes
1 14-19 oz can beans of your choice, drained and rinsed
3 c. shredded greans (spinach, cabbage, Swiss chard, kale)
8 oz shredded part-skim mozzarella cheese
1/4 c. grated parmesan cheese
Preheat the oven to 375F.
Spray 2 cookie sheets with cooking spray. Arrange the eggplant in one layer on one sheet and the pepper halves (cut side down) on the other sheet. Spray the eggplant and peppers with cooking spray (I use olive oil flavor). Bake for 15 min. or until the tip of a knife easily pierces the eggplant and the skin of the peppers is dark and blistered. Do not overcook the eggplant. Let cool completely. Slip the burned skin off the peppers and slice into wide strips. Toss the pepper strips in a small bowl with the vinegar and 1 tbl of the oil.
In a large nonstick skillet, heat the remaining 3 tbl oil. Add onion and mushrooms and cook, stirring frequently for 2 min. or until slightly softened. Add the garlic and cook another 2 min. Add herbs and tomatoes. Reduce heat to medium-low and simmer, stirring occasionally, for 10 min. Add the beans and greens and cook 1-5 min. or until greens are wilted or tender.
Spray a large, deep baking dish with cooking spray. Line the bottom of it with 1/3 of the eggplant. Lay half the red pepper mixture over that. Spread with 1/3 of the bean mixture and 1/2 of the cheese. Add another layer of eggplant, the rest of the red pepper mixture, another 1/3 of bean mixture, and the rest of the cheese over that. Top with the remaining eggplant and spread the remaining bean mixture on top. Sprinkle the parmesan cheese on top.
At this point, you can cover the lasagna and refrigerate it or freeze it until ready to bake. Bring it back to room temperature and uncover it before baking.
Bake at 375F for 40 min. or until bubbly.
6-8 servings
1 eggplant, trimmed, peeled & cut lengthwise into 1/2" slices
2 red bell peppers, halved lengthwise & seeded
4 tbl olive oil, divided
1 tbl balsamic vinegar
1 onion, chopped
2 c. sliced mushrooms
2 cloves garlic, minced
2 tbl chopped fresh herbs (oregano, thyme, basil) or 2 tsp dried herbs
1 19-oz can crushed tomatoes
1 14-19 oz can beans of your choice, drained and rinsed
3 c. shredded greans (spinach, cabbage, Swiss chard, kale)
8 oz shredded part-skim mozzarella cheese
1/4 c. grated parmesan cheese
Preheat the oven to 375F.
Spray 2 cookie sheets with cooking spray. Arrange the eggplant in one layer on one sheet and the pepper halves (cut side down) on the other sheet. Spray the eggplant and peppers with cooking spray (I use olive oil flavor). Bake for 15 min. or until the tip of a knife easily pierces the eggplant and the skin of the peppers is dark and blistered. Do not overcook the eggplant. Let cool completely. Slip the burned skin off the peppers and slice into wide strips. Toss the pepper strips in a small bowl with the vinegar and 1 tbl of the oil.
In a large nonstick skillet, heat the remaining 3 tbl oil. Add onion and mushrooms and cook, stirring frequently for 2 min. or until slightly softened. Add the garlic and cook another 2 min. Add herbs and tomatoes. Reduce heat to medium-low and simmer, stirring occasionally, for 10 min. Add the beans and greens and cook 1-5 min. or until greens are wilted or tender.
Spray a large, deep baking dish with cooking spray. Line the bottom of it with 1/3 of the eggplant. Lay half the red pepper mixture over that. Spread with 1/3 of the bean mixture and 1/2 of the cheese. Add another layer of eggplant, the rest of the red pepper mixture, another 1/3 of bean mixture, and the rest of the cheese over that. Top with the remaining eggplant and spread the remaining bean mixture on top. Sprinkle the parmesan cheese on top.
At this point, you can cover the lasagna and refrigerate it or freeze it until ready to bake. Bring it back to room temperature and uncover it before baking.
Bake at 375F for 40 min. or until bubbly.
6-8 servings
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