Spicy Black Bean Chili
“Cooking Thin with Chef Kathleen”
Kathleen Daelemans
4-6 Servings
½ pound black beans, soaked overnight, or two 19-ounce cans black beans,
rinsed and drained
3 C. water, Vegetable Stock (pg. 96), Chicken Stock (pg. 95), or canned broth
1 carrot, peeled and quartered
1 stalk celery, quartered
½ large onion, cut in half
1 bay leaf
1 pinch red pepper flakes
FOR THE CHILI
1 C. finely diced sweet onion
1 tsp. hot chili powder
½ tsp. ground cumin
1/8 tsp. ground cayenne
¼ tsp. salt
PREPARE DRIED BEANS: Place beans in a 3-quart soup pot with water or stock,
carrot, celery, onion, bay leaf, and red pepper flakes. Bring to a boil and
immediately reduce to a steady simmer. Cook until beans are tender yet firm
and still holding their shape, 25 to 35 minutes. Remove from heat and cool
in their liquid. Don’t overcook.
PREPARE CHILI: While beans are cooking, in a large pot place diced onion
and olive oil and cook, covered tightly, stirring occasionally, over medium-
low heat until translucent and completely cooked through, 10 to 12 minutes.
Be careful not to burn onions-add a teaspoon or two of water if needed.
DRAIN beans in a colander, discarding cooking liquid. Remove and discard
the vegetables from beans and transfer beans to pot with cooked onions. Add
tomatoes with juice, chili powder, cumin, cayenne, and salt. Simmer chili
over medium heat for 10 to 20 minutes, or until flavors are well combined.
This is better served the next day but I can never wait that long.
***I often add chicken and or brown rice to this to bolster the protein and
or carbohydrate on weeks when my workouts are a little harder.
Easy Pizza Dough
“Cooking Thin with Chef Kathleen”
Kathleen Daelemans
Two 12-Iinch Thick-Crusted Pizzas or
Four 10-Inch Thin-Crusted Pizzas; 6-8 servings
3 ½ C. unbleached flour
2 packages active dry yeast
1 teaspoon course-grained salt
½ teaspoon sugar
1 ½ C. lukewarm water
½ teaspoon olive oil
Cornmeal for dusting pizza peel/pan or cookie sheet
Place four, yeast, salt, and sugar in a mixer fitted with a dough hook.
While mixer is running, gradually add water; knead on low speed until dough
is firm and smooth, about 10 minutes. Turn mixer off. Turn mixer off.
Pour oil down side of bowl. Turn mixer on low once more for 15 seconds to
coat inside of bowl and all surfaces of dough with the oil. Alternatively,
using a food processor fitted with a metal blade: Place flour, yeast, salt,
and sugar in bowl of a food processor and pulse to blend. Pour water
through feed tube with machine running. Process until dough forms a ball.
Place in oiled bowl. By hand: In large bowl, whisk together flour, yeast,
salt, and sugar. Stir in water until dough begins to form. Knead dough on
a floured surface until smooth, about 10 minutes. Place in oiled bowl.
Cover bowl with plastic wrap or towel. Let dough rise in a warm spot until
doubled in bulk, about 2 hours.
My variation on the ingredients is to substitute 2-2 ½ C. of the unbleached
flour for whole wheat flour. So use 2 C. of whole wheat flour and 1 ½ C. of
unbleached flour. This gives you more fiber and nutrients.
For the sauce I either use Ragu’ Homemade Pizza Sauce that comes in a little
14oz jar and can be used for 2-3 pizzas, or I use a jar/can of tomato sauce
mixed with the “Pizza Spice Blend” from the Community Mercantile’s bulk
spice section. This keeps well in a cold refrigerator for a week or in the
freezer.
Mac and Cheese
From EatingWell.com
Our mac-and-cheese makeover wins raves of approval, having all the comfort
and great taste of its predecessors with a substantially more healthful
profile. It uses whole-wheat pasta and includes a colorful layer of spinach.
It's also a winner for make-ahead convenience.
Nutritional Information
(per serving)
Calories 503
Total Fat 17g
Saturated Fat 9g
Cholesterol 54mg
Sodium 935mg
Total Carbohydrate 60g
Dietary Fiber --
Sugars --
Protein 31g
Calcium --
Serves: 4
Total Time: 55 min
Ingredients
3 tablespoon(s) plain dry breadcrumbs
1 teaspoon(s) extra-virgin olive oil
1/4 teaspoon(s) paprika
1 frozen spinach
1 3/4 cup(s) 1% milk, divided
3 tablespoon(s) all-purpose flour
2 cup(s) grated extra-sharp Cheddar cheese (6 ounces)
1 cup(s) low-fat (1%) cottage cheese
1/8 teaspoon(s) ground nutmeg
1/2 teaspoon(s) salt, or to taste
Freshly ground pepper , to taste
8 ounce(s) whole-wheat elbow macaroni, or penne
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Directions
Put a large pot of lightly salted water on to boil. Preheat oven to 450°F.
Coat an 8-inch square (2-quart) baking dish with cooking spray.
Mix breadcrumbs, oil and paprika in a small bowl. Cook spinach according to
package directions. Drain and refresh under cold water; press out excess
moisture.
Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until
steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until
smooth; add to the hot milk and cook, whisking constantly, until the sauce
simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar
until melted. Stir in cottage cheese, nutmeg, salt and pepper.
Cook pasta for 4 minutes, or until not quite tender. (It will continue to
cook during baking.) Drain and add to the cheese sauce; mix well. Spread half
the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top
with the remaining pasta; sprinkle with the breadcrumb mixture.
Bake the casserole until bubbly and golden, 25 to 30 minutes.
Almond-Crusted Chicken Fingers
From EatingWell.com
Rather than a heavy coating, these chicken fingers are lightly covered in a
spicy ground almond and whole-wheat flour mixture that'll have the kids
forgetting about fast food and begging for this dinnertime treat.
Nutritional Information
(per serving)
Calories 147
Total Fat 4g
Saturated Fat 1g
Cholesterol 49mg
Sodium 214mg
Total Carbohydrate 4g
Dietary Fiber --
Sugars --
Protein 21g
Calcium --
Serves: 4
Total Time: 40 min
Ingredients
Canola oil cooking spray
1/2 cup(s) sliced almonds
1/4 cup(s) whole-wheat flour
1 1/2 teaspoon(s) paprika
1/2 teaspoon(s) garlic powder
1/2 teaspoon(s) dry mustard
1/4 teaspoon(s) salt
1/8 teaspoon(s) freshly ground pepper
1 1/2 teaspoon(s) extra-virgin olive oil
4 egg whites (see Ingredient note)
1 pound(s) chicken tenders
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Directions
Preheat oven to 475°F. Set a wire rack on a foil-lined baking sheet and coat
with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in
a food processor; process until the almonds are finely chopped and the
paprika is mixed throughout, about 1 minute. With the motor running, drizzle
in oil; process until combined. Transfer the mixture to a shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to
coat. Transfer each tender to the almond mixture; turn to coat evenly.
(Discard any remaining egg white and almond mixture.) Place the tenders on
the prepared rack and coat with cooking spray; turn and spray the other side.
Bake the chicken fingers until golden brown, crispy and no longer pink in the
center, 20 to 25 minutes.
Chipotle Smashed Sweet Potatoes
Prep Time: 10 min
Inactive Prep Time: hr
min Cook Time: 30 min
Level: Easy
Serves: 4 servings
2 large sweet potatoes, peeled and cubed
2 tablespoons unsalted butter
1 whole canned chipotle pepper in adobo sauce, chopped
1 teaspoon adobo sauce from can of peppers
1/2 teaspoon salt
Put cubed potatoes into steamer basket and place steamer into a large pot of
simmering water that is no closer than 2 inches from the bottom of basket.
Allow to steam for 20 minutes or until the potatoes are fork tender. Add
butter to potatoes and mash with potato masher. Add peppers, sauce, and salt
and continue mashing to combine. Serve immediately.
Printed from FoodNetwork.com on 11/15/2008
© 2008 Scripps Networks, LLC. All Rights Reserved
Advertisement will not be printed
Granola Bars Recipe courtesy Alton Brown, 2005
Show: Good Eats
Episode: Power Trip
8 ounces old-fashioned rolled oats, approximately 2 cups
1 1/2 ounces raw sunflower seeds, approximately 1/2 cup
3 ounces sliced almonds, approximately 1 cup
1 1/2 ounces wheat germ, approximately 1/2 cup
6 ounces honey, approximately 1/2 cup
1 3/4 ounces dark brown sugar, approximately 1/4 cup packed
1-ounce unsalted butter, plus extra for pan
2 teaspoons vanilla extract
1/2 teaspoon kosher salt
6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or
blueberries
Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to
350 degrees F.
Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet
pan. Place in the oven and toast for 15 minutes, stirring occasionally.
In the meantime, combine the honey, brown sugar, butter, extract and salt in
a medium saucepan and place over medium heat. Cook until the brown sugar has
completely dissolved.
Once the oat mixture is done, remove it from the oven and reduce the heat to
300 degrees F. Immediately add the oat mixture to the liquid mixture, add
the dried fruit, and stir to combine. Turn mixture out into the prepared
baking dish and press down, evenly distributing the mixture in the dish and
place in the oven to bake for 25 minutes. Remove from the oven and allow to
cool completely. Cut into squares and store in an airtight container for up
to a week.
***The students thought the sunflower shells should be left out. They liked
the flavor, but the extra chewing didn't bode well with reviews on our taste
testing!
Based on 16 squares in a 9x9
Calories: 193
Carbohydrates: 30.52 g
Protein: 4.5 g
Fat: 6.8 g
Fiber: 3.66 g
Sodium: 61.28
Zesty Ginger-Tomato Chicken
Ingredients
2-1/2 to 3 pounds skinless chicken drumsticks and/or thighs
2 14-1/2-ounce cans diced tomatoes
2 tablespoons quick-cooking tapioca
1 tablespoon grated fresh ginger
1 tablespoon snipped fresh cilantro or parsley
4 cloves garlic, minced
1/2 teaspoon crushed red pepper
1/2 teaspoon salt
3 cups hot cooked quinoa or brown rice
Directions
1. Place chicken in a 3-1/2- or 4-quart slow cooker. Drain one can of the
tomatoes. In a medium bowl, combine drained and undrained tomatoes, the
tapioca, ginger, the 1 tablespoon cilantro, the garlic, crushed red pepper,
and salt. Pour over chicken in slow cooker.
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. Skim off fat. Serve in shallow bowls. Serve with hot cooked quinoa. If
desired, sprinkle with additional cilantro. Makes 6 servings.
Spinach, Chicken, and Wild Rice Soup
Ingredients
3 cups water
1 14--ounce can reduced-sodium chicken broth
1 10-3/4-ounce can reduced-fat and reduced-sodium condensed cream of
chicken soup
2/3 cup uncooked wild rice, rinsed and drained
1/2 teaspoon dried thyme, crushed
1/4 teaspoon ground black pepper
3 cups chopped cooked chicken or turkey (about 1 pound)
2 cups shredded fresh spinach
Directions
1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of
chicken soup, uncooked wild rice, thyme, and pepper.
2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat
setting for 3-1/2 to 4 hours.
3. To serve, stir in chicken and spinach. Makes 6 (1-1/2-cup) servings.
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Original Article:http://www.mayoclinic.com/health/healthy-recipes/NU00301
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Recipe: Black bean burgers with chipotle ketchup
Dietitian's tip: These black bean burgers may be prepared ahead of time and
frozen. They're higher in fiber and lower in saturated fat and cholesterol,
so they make an excellent stand-in for regular hamburgers.
SERVES 6
Ingredients
1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and
drained
3 cups water
1 bay leaf
2 plum (Roma) tomatoes, peeled and seeded then diced
1 yellow onion, chopped
4 cloves garlic, minced
1 tablespoon tomato paste
1 tablespoon wine vinegar
1 chipotle chili in adobo sauce, minced
1 3/4 teaspoons ground cumin
1 teaspoon salt
1 1/2 tablespoons canola oil
1/2 red bell pepper (capsicum), seeded and chopped
1/2 cup cooked brown rice
1/4 cup chopped pecans
1 green (spring) onion, thinly sliced
1 egg, lightly beaten
3/4 cup fresh whole-grain bread crumbs
6 whole-grain hamburger buns
6 slices tomato
6 slices red onion
3 bibb lettuce leaves, halved
Directions
In a large saucepan over high heat, combine the beans, water and bay leaf.
Bring to a boil. Reduce the heat to low, cover partially, and simmer until
the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion,
half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of
the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high
heat. Bring the mixture to a boil. Reduce the heat to medium and simmer
uncovered, stirring occasionally, until the liquid is reduced and the
mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to
cool.
In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add
the remaining yellow onion and saute until soft and translucent, about 4
minutes. Add the bell pepper and the remaining garlic and saute until they
begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer
the mixture to a bowl and let cool. Set the pan aside.
In a food processor, combine the drained beans, onion mixture, brown rice,
pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2
teaspoon salt. Pulse several times until the mixture is coarsely pureed.
Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties,
each about 3/4-inch thick.
In the same pan used for the onion mixture, heat the remaining 1 tablespoon
canola oil over medium-high heat. Add the patties and cook, turning once,
until nicely browned on both sides and heated through, 7 to 9 minutes total.
Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2
lettuce leaf and a dollop of the ketchup.
Nutritional Analysis
(per serving)
Serving size: 1 prepared burger
Calories 389 Monounsaturated fat 5 g
Protein 16 g Cholesterol 35 mg
Carbohydrate 59 g Sodium 791 mg
Total fat 11 g Fiber 15 g
Saturated fat 1 g
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic
Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and
winner of the 2005 James Beard award.
By Mayo Clinic Staff
Jan 3, 2006
© 1998-2007 Mayo Foundation for Medical Education and Research (MFMER). All
rights reserved. A single copy of these materials may be reprinted for
noncommercial personal use only. "Mayo," "Mayo
Clinic," "MayoClinic.com," "EmbodyHealth," "Reliable tools for healthier
lives," "Enhance your life," and the triple-shield Mayo Clinic logo are
trademarks of Mayo Foundation for Medical Education and Research.
NU00301
Nancy Clark's Sports Nutrition Guidebook
p.412
HOMEMADE SPORTS DRINK
For a low-cost fluid replacer that has a nutritional profile similar to the
more expensive commercial sports drinks, try this simple recipe.
Yield: 1 quart
4 tablespoons sugar
1/4 teaspoon salt
1/4 cup boiling water
1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice
3&3/4cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill. 3. Quench that thirst!
Nutrition Information: Total calories: 200
Calories per 8 ounces: 50
NUTRIENTS % Grams
Carbohydrate 100 12
Sodium 110 mg
Potassium 30
SWEET POTATO SOUP
6 lg. sweet potatoes
2 sm. containers plain yogurt
1 can chicken broth
1 tsp. nutmeg
1 lg. white onion
3 tbsp. butter/canola oil
1 shot glass sherry
Cook sweet potatoes, either in oven or microwave. Scoop
sweet potato meat of each potato and place in food
processor. Turn into puree; add chicken broth and yogurt
to mixture.
Separately sauté chopped onion in butter until clear. Add
sweet potato mix and onion in large pot and heat until
bubbles form on side. Then simmer for about 20 minutes.
Add sherry and nutmeg and simmer for another 15 minutes.
Serve warm and in small quantities; it is very rich and
even sweet potato haters will love this soup.
Lemony Pasta With Chicken And Spinach
Health magazine, April 2005
High in iron (4mg) and chromium (27 micrograms, or mcg); for women ages 19-
50, iron RDA us 18 mg and chromium reference daily intake (RDI)is 120 mcg.
Prep: 12 minutes Cook: 20 minutes
3 T. olive oil
3 skinless, boneless chicken-breast halves
3 thinly sliced medium red onions
½ C. golden raisins
1 ½ T. grated lemon rind
2 tsp. minced peeled fresh ginger
2 tsp. salt
1 ½ tsp. balsamic vinegar
¼ tsp. freshly ground black pepper
9 oz. uncooked spinach fettuccine
1 (6-ounce) package baby spinach
Pine nuts, toasted (optional)
1. Heat oil in a large nonstick skillet over medium-high heat. Add
chicken; cook 5 minutes per side or until done. Transfer with tongs to a
cutting board. Cool; shred with hands.
2. Combine onions, raisins, rind, ginger, and salt in a large skillet over
medium heat; cook 5 minutes, stirring frequently. Stir in vinegar and
pepper.
3. Cook pasta according to package directions, omitting salt and fat. Stir
in spinach just before draining. Drain pasta and spinach; return to pot,
stir in onion mixture and chicken, and toss well before serving. Garnish
with pine nuts, if desired. Yield: 4 servings (serving size 2 cups).
Calories 588 (21% from fat); Fat 14g (Sat 2g, mono 8g, poly 2g); Cholesterol
55mg; Protein 32g; Carbohydrate 85g; Sugars 22g; Fiber 12g; Iron 4mg; Sodium
791mg; Calcium 124mg
Spicy Moroccan Chicken
“EatSmart”
Jean Carper, USA Weekend Recipes
Allrecipes.com
2 tsp. each cinnamon, cumin, coriander
½ tsp. cayenne pepper
Salt/Pepper optional-There is probably enough sodium in the chicken broth
1 1/3 lbs. boneless, skinless chicken breasts cut into bite-sized pieces
2 T. olive oil
1 medium yellow onion, chopped
1 tsp. grated ginger root (ground works fine)
3 garlic cloves, crushed
1 C. fat-free, low sodium chicken broth
2 C. canned, chopped, no-salt added tomatoes
2 C. canned chick peas (garbanzo beans), rinsed
¾ C. kalamata pitted olives, halved
½ C. raisins
2 Tbs. honey
1 bay leaf
1 T. cinnamon
½ lemon, seeded, cut into 4 wedges
In a shallow bowl, combine 2 tsp. cinnamon, cumin and coriander, plus
cayenne pepper and salt and pepper. Dredge chicken in spices (The day
before I bake the chicken, cut it up and put it in a zip lock bag with the
spices, shake it up and refrigerate until the next day).
In a large skillet, heat oil over medium heat. Add chicken; sauté until
browned, turning once. Remove chicken.
Add onion, to skillet; sauté 3 minutes. Add garlic, ginger and broth; sauté
5 minutes.
Add remaining ingredients and the chicken. Cover and simmer 30 minutes
Serve in bowls, with whole wheat pitas. (I sometimes serve with brown rice
instead of pitas)
Buckwheat Pancake Mix
Ingredients
2 ½ C. buckwheat flour
2 ½ C. whole wheat flour
4 tsp. baking powder
4 tsp. sugar
2 tsp. baking soda
2 tsp. salt
Directions
Mix the dry ingredients and store in an air-tight container for up to six
weeks.
To make pancakes: Combine 1 ¼ C. buttermilk (you can substitute the
buttermilk with regular milk and add 1 T. of lemon juice for each cup of
regular milk), 1 egg yolk and 2 T. of melted butter in a mixing bowl. Add 1
C. buckwheat pancake mix and stir just until combined and still lumpy. Beat
one egg white on medium speed in a mixing bowl until it forms stiff peaks.
Gently fold beaten white into batter, leaving in a few puffs of egg white.
Cook on medium griddle.
*To make this easier and healthier, I just add the whole egg to the milk and
substitute canola oil for the butter. They probably are not as light, but
it’s faster and easier.
**I love to add blueberries
Nutrition facts per serving:
Calories 210
Total fat 1g.
Saturated fat 0g.
Cholesterol 0mg.
Sodium 825mg.
Carbohydrate 45g.
Fiber 8g.
Protein 8g.
Vitamin C 0%
Calcium 13%
Iron 17%
Tuna Twists
(Taken from a special section in the LJW)
Tuna Twists are kid-friendly because kids can choose the “parts,”
substituting canned chicken for the tuna, whole wheat bread for the
tortillas and different fruits or vegetables for the “crunch” ingredients.
This easy recipe from K-State Research & Extension’s Family Nutrition
Program, makes four wraps.
1 (6-ounce) can water-packed light tuna
½ C. diced apple
1 T. lemon Juice
¼ C. light or fat-free salad dressing
1/3 C. diced celery
¼ C. chopped pecans
4 lettuce leafs
4 taco-size (8 ½-inches) whole wheat tortillas
Drain water from canned tuna and place in mixing bowl. In a small bowl,
combine apple and lemon juice. Add salad dressing, celery, pecans and lemon-
juice covered apples to tuna. Combine. Place lettuce leaf on each
tortilla, spread with ¼ of the tuna mixture and roll up. Or, slice into 2
spiral pieces. Wrap and keep in refrigerator until serving time.