(16) Moroccan Chickpea Stew

This one’s a shout out to my veggie friend, Paige, who’s inspired me to add more meatless mains to the rotation!!

This was INCREDIBLY flavorful and filling! I loved the different textures – hard chickpeas mixed with the soft tomatoes and potatoes. Our bowls were closer to 2c/serving – for only 250 calories!? Woohoo! I kept some of the seeds in the jalapeno so it would have a little kick (we like it spicy!), but if you’re not a spicy fan, just take all the seeds out. This took 45 minutes from start to finish (which, coincidentally, was the time that it took the brown rice to cook in the microwave!). I was going to make green beans, but got lazy, and I’m glad. It didn’t need a side, although a nice piece of naan or some sort of flatbread would have been yummy!

Moroccan Chickpea Stew

Source: Cooking Light Magazine, November 2007
Yield: 6 servings (serving size: 1 1/3 cups stew, 1/2 cup rice, and about 1 tablespoon yogurt)

Garnish with chopped cilantro and serve over whole wheat couscous instead of brown rice, if you prefer. For milder heat, seed the jalapeño.

2 teaspoons olive oil
1 cup diced yellow onion (about 1 medium)
1 cup diced carrot (about 1 large)
2 garlic cloves, minced
1 jalapeño pepper, minced
1 1/2 cups cubed peeled Yukon gold potato, about 1 large
2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon ground turmeric
1/8 teaspoon salt
1 (28-ounce) can diced tomatoes, undrained
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)
3 cups hot cooked brown rice
1/2 cup plain low-fat yogurt

Heat olive oil in a large saucepan over medium-high heat. Add onion, carrot, garlic, and jalapeño to pan; sauté 6 minutes or until tender. Stir in potato and next 7 ingredients (through broth). Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Serve over rice. Top with yogurt.

Wine note: With spicy ethnic cuisine, seek out the German grape gewürztraminer, which yields wines with floral and lychee aromas, as well as natural sweetness that makes a perfect foil to the jalapeño and cumin in the stew. Chateau St. Jean Gewürztraminer 2006 ($15), from Sonoma, California, offers classic honeysuckle and melon aromas, with a spice-friendly sweetness and snappy acidity that adds texture to the dish. -Jeffery Lindenmuth

CALORIES 251 (14% from fat); FAT 3.8g (sat 0.6g,mono 1.9g,poly 1g); IRON 2.2mg; CHOLESTEROL 1mg; CALCIUM 97mg; CARBOHYDRATE 47.5g; SODIUM 401mg; PROTEIN 7.3g; FIBER 6.8g

(13) Beef, Barley, and Mushroom Soup with Goat Cheese Bruschetta

January, cold, winter = soups! Of course I failed to check the weather when I picked this recipe and it was 80 degrees out today! But it still hit the spot. This made a HUMONGOUS serving (2 cups each) and wasn’t too hard to put together. I let it simmer for 1.5 hours because I was waiting for my husband to get home. Delish!!

I also have to say, I was really excited to get to cook with herbs de Provence! I had bought a big bag of them when we were in Paris and forgot all about it!! So when I found them in the back of the cabinet, I was extra happy 🙂 I love Paris!!
PS: Leave out the toasts to make this meal dairy-free.

Beef, Barley, and Mushroom Soup with Goat Cheese Bruschetta

Source: Cooking Light, Soups and Stews
Yield: 6 servings (serving size = 1.5c soup and 1 pc bread)

2 tsp vegetable oil
2 large onions, each cut into 8 wedges
1/3 c chopped shallots
2 Tbsp minced garlic
1 lb sirloin beef tips
1 (8oz) package presliced mushrooms
3 cups water
1/2 cup uncooked pearl barley
1/2 cup Burgundy or other dry red wine
1 Tbsp Worcestershire sauce
1 tsp dried herbs de Provence
1/2 tsp salt
1/2 tsp black pepper
2 (14oz) cans fat-free, less-sodium beef broth
6 (1/2″) slices French Bread
cooking spray
2 oz herbed goat cheese

1) Heat oil in a Dutch oven over medium-high heat. Add onions, shallots, and garlic; saute 6 minutes or until lightly browned. Add beef and mushrooms; saute 8 minutes, scraping pan to loosen browned bits. Add water and next 7 ingredients (through broth); bring to a boil. Cover, reduce heat, and simmer 1 hr or until barley is tender.

2) Preheat broiler. Place bread slices on a baking sheet; lightly coat tops of bread with cooking spray. Broil 2 minutes or until toasted. Turn bread slices over, spread goat cheese evenly over bread slices. Broil until cheese begins to bubble. Cool 1 minute. Serve with soup.

Calories 321, fat 7.9g, protein 24.5g, carb 37.7g, Fiber 4.9g, chol 38mg, iron 3.5mg, sodium 777mg, calc 66mg

(12) Chicken Green Chili with White Beans

This recipe was a total hit in my book!! I couldn’t find Anaheim chiles (ack!) so I bought poblanos. Delish! This soup was not spicy at all (I cleaned the seeds/ribs out of the peppers very carefully), but it was very flavorful. It was the PERFECT consistency/texture. The soft beans and the soft chicken with a swirl of the creamy sour cream = heaven in my mouth!!! I can’t wait to eat these leftovers! (and if you’re dairy free, no worries, the soup is still awesome without the sour cream!)

PS: I used olive oil instead of peanut oil. I wanted the baby to be able to eat some of this. It was fine. So if you don’t have any peanut oil, just use what’s on hand!

Chicken Green Chili with White Beans

Yield: 6 servings
Source: Cooking Light Magazine, October 2004

Our kitchen has found that Anaheim chiles run the gamut from mild to fairly hot.

6 Anaheim chiles
1 tablespoon peanut oil
3 chicken leg quarters, skinned (about 1 3/4 pounds)
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1 1/2 teaspoons ground cumin
1 (15.5-ounce) can cannellini beans (such as Goya) or other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream
6 lime slices

Preheat broiler.

Cut chiles in half; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened. Place in a heavy-duty zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles; discard skins. Chop chiles.

Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.

Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices.

CALORIES 248 (20% from fat); FAT 5.6g (sat 1.5g,mono 1.9g,poly 1.4g); IRON 3.2mg; CHOLESTEROL 45mg; CALCIUM 87mg; CARBOHYDRATE 25.1g; SODIUM 903mg; PROTEIN 19.1g; FIBER 4.8g

(4) Corn and Bell Pepper Chowder

We live in Florida. It’s normally warm here, but this week, brrrrrrrrrrrrr! It was in the 20s when we left for work this morning and didn’t break out of the 40s during the day. That kind of weather calls for SOUP! This recipe is a quickie, great for a weeknight dinner. A little chopping, a little stirring, 30 minutes later, you’ve got soup! This is a hearty bowl, too. This soup, a nice green salad, and some crescent rolls = happy family!! I can’t wait to have the leftovers!

Corn and Bell Pepper Chowder

Yield: 4 servings (about 1.5 cups each)
Source: slightly tweaked recipe from Bon Appetit

4 cups fresh or frozen corn kernels (thawed if frozen), divided
2 cups low-salt chicken broth, divided
2 Tbsp butter
1 red bell pepper, chopped
1 5-6oz Yukon Gold potato, peeled, cut into 1/2-inch cubes
3 large shallots, chopped
2 Tbsp whipping cream
Chopped green onions

1) Blend 2 cups corn and 1 cup broth in blender until almost smooth.

2) Melt butter in large saucepan over medium-high heat. Add next 3 ingredients; saute 5 minutes.

3) Add 2 cups corn, 1 cup broth, and puree from blender. Bring to simmer. Reduce heat to medium-low, cover, and simmer until potatoes are tender, about 10 minutes. Mix in cream.

4) Season chowder with salt and pepper. Ladle into bowls; sprinkle with onions.

Nutritional Information
Calories: 255, Total Fat: 10.9 g, Cholesterol: 25.8 mg, Sodium: 494.2 mg, Total Carbs: 38.5 g, Dietary Fiber: 4.8 g, Protein: 6.8 g

(112) Beef Chili with Bacon and Black Beans

I made this for a chili cook-off and I am so glad to have discovered the recipe! It’s not quick, but it is fairly easy to make. We really enjoyed it! The bacon makes this dish very smokey and flavorful! I will certainly make this one again!!

Beef Chili with Bacon and Black Beans

Yield: About 3 quarts, serving 8 to 10.
Source: Cooks Illustrated, March 2003.

Good choices for condiments include diced fresh tomatoes, diced avocado, sliced scallions, chopped red onion, chopped cilantro leaves, sour cream, and shredded Monterey Jack or cheddar cheese. If you are a fan of spicy food, consider using a little more of the red pepper flakes or cayenne–or both. The flavor of the chili improves with age; if possible, make it a day or up to five days in advance and reheat before serving. Leftovers can be frozen for up to a month.

8 ounces bacon (about 8 strips), cut into 1/2-inch pieces
2 medium onions , chopped fine (about 2 cups)
1 red bell pepper , cut into 1/2-inch cubes
6 medium cloves garlic , minced or pressed through garlic press (about 2 tablespoons)
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
1 teaspoon red pepper flakes
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
2 pounds 85 percent lean ground beef
2 cans (16 ounces each) black beans , drained and rinsed
1 (28-ounce) can diced tomatoes , with juice
1 can (28 ounces) tomato puree
table salt
2 limes cut into wedges

1. Fry bacon in large heavy-bottomed nonreactive Dutch oven over medium heat, stirring frequently, until browned, about 8 minutes. Pour off all but 2 tablespoons fat, leaving bacon in pot. Add onions, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano, and cayenne; cook, stirring occasionally, until vegetables are softened and beginning to brown, about 10 minutes. Increase heat to medium-high and add half the beef; cook, breaking up pieces with wooden spoon, until no longer pink and just beginning to brown, 3 to 4 minutes. Add remaining beef and cook, breaking up pieces with wooden spoon, until no longer pink, 3 to 4 minutes.

2. Add beans, tomatoes, tomato puree, and 1/2 teaspoon salt; bring to boil, then reduce heat to low and simmer, covered, stirring occasionally, for 1 hour. Remove cover and continue to simmer 1 hour longer, stirring occasionally (if chili begins to stick to bottom of pot, stir in 1/2 cup water and continue to simmer), until beef is tender and chili is dark, rich, and slightly thickened. Adjust seasoning with additional salt. Serve with lime wedges and condiments if desired.

Related Posts with Thumbnails