Category Archives: Recipes

Coffee-Braised Pot Roast with Caramelized Onions

Recipe By: Patsy Jamieson “This recipe is reminiscent of a pot roast made with onion-soup mix, but the flavors are true and pure—and nobody misses the excess sodium. (For a slow-cooker variation, see below.)” Ingredients 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat ½ teaspoon salt, or to taste 4 teaspoons extra-virgin olive oil, divided Freshly ground pepper, to taste 4 cloves garlic, minced 1 teaspoon dried thyme ¾ cup strong brewed coffee 2 tablespoons balsamic vinegar 2 tablespoons cornstarch mixed with 2 tablespoons water 2 large onions, halved and thinly sliced (4 cups) Directions 1Preheat oven to 300°F. 2Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high...
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Black Bean Croquettes with Fresh Salsa

From: EatingWell Magazine, January/February 2008   Ingredients 2 15-ounce cans black beans, rinsed 1 teaspoon ground cumin 1 cup frozen corn kernels, thawed ¼ cup plus ⅓ cup plain dry breadcrumbs, divided 2 cups finely chopped tomatoes 2 scallions, sliced ¼ cup chopped fresh cilantro 1 teaspoon chili powder, hot if desired, divided ¼ teaspoon salt 1 tablespoon extra-virgin olive oil 1 avocado, diced   Directions 1Preheat oven to 425°F. Coat a baking sheet with cooking spray. 2Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and ¼ cup breadcrumbs. Combine tomatoes, scallions, cilantro, ½ teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato...
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Black Bean Quesadillas

Ingredients 1 15-ounce can black beans, rinsed ½ cup shredded Monterey Jack cheese, preferably pepper Jack ½ cup prepared fresh salsa (see Tip), divided 4 8-inch whole-wheat tortillas 2 teaspoons canola oil, divided 1 ripe avocado, diced Directions 1Combine beans, cheese and ¼ cup salsa in a medium bowl. Place tortillas on a work surface. Spread ½ cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten. 2Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil...
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Five-Spice Turkey & Lettuce Wraps

This recipe appears on eatingwell.com   Ingredients ½ cup water ½ cup instant brown rice 2 teaspoons sesame oil 1 pound 93%-lean ground turkey 1 tablespoon minced fresh ginger 1 large red bell pepper, finely diced 1 8-ounce can water chestnuts, rinsed and chopped ½ cup reduced-sodium chicken broth 2 tablespoons hoisin sauce, (see Note) 1 teaspoon five-spice powder, (see Note) ½ teaspoon salt 2 heads Boston lettuce, leaves separated ½ cup chopped fresh herbs, such as cilantro, basil, mint and/or chives 1 large carrot, shredded Directions 1Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat. 2Meanwhile, heat oil in a large nonstick pan...
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Grilled Pork Salad

Serves 6 Approximately 300 calories per serving   Ingredients 1/2 cup pecans 2 teaspoons canola oil 1 teaspoon salt, divided Dash of sugar 2 1/2 tablespoons extra-virgin olive oil, divided 1 1/2 tablespoons white wine vinegar 1/2 teaspoon freshly ground black pepper, divided 1 (1-pound) pork tenderloin, trimmed Cooking spray 5 cups chopped escarole 1 1/3 cups thinly diagonally sliced celery 2 cups thinly sliced red Bartlett or Comice pear (about 2) Preparation 1. Preheat oven to 350°. 2. Combine pecans and canola oil in a small bowl; toss well. Place pecans on a baking sheet. Sprinkle with 1/4 teaspoon salt and sugar. Bake at 350° for 5 minutes. 3. Preheat grill to medium-high heat. 4. Combine 1/4 teaspoon salt, 2 tablespoons olive oil, vinegar, and 1/4 teaspoon pepper in...
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Breakfast Tacos

Here is a high protein breakfast idea that is only 240 calories! Makes: 1 serving Serving Size: 2 tacos Active Time: 15 minutes Total Time: 15 minutes Ingredients- 2 corn tortillas 1 tablespoon salsa 2 tablespoons shredded reduced-fat Cheddar cheese 1/2 cup liquid egg substitute, such as Egg Beaters Preparation- 1.Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. 2.Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos. Nutrition Per serving: 239 calories; 7 g fat (2 g sat, 2 g mono); 4 mg cholesterol;...
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Shellfish Ceviche

(serves 10) Ingredients 1 lb raw shrimp, about 35 shrimp total 1 lb bay scallops 1 cup coconut milk 1/2 cup fresh lime juice 1/4 cup finely chopped red bell peppers 1/4 cup finely chopped Serrano peppers, steamed and seeded 3 tbsp chopped cilantro 2 tbsp minced ginger root 1 tsp salt Preparation Thoroughly wash shellfish before preparing. In a large pot, bring a good amount of water to a boil. Add shrimp and bring to a simmer over medium heat. Cook 1 to 2 minutes until shrimp are opaque. Add scallops and cook for 1 to 2 minutes until opaque. Remove shellfish from water and put on ice. Let stand until cooled. Strain shellfish and slice into small pieces....
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