Since I missed posting on CROCKPOT WEDNESDAY I'll share a yummy soup that I fixed in the slow cooker this week. The recipe comes from THE CROCKIN' GIRLS SLOW COOKIN' COMPANION and is super easy.
MEXICAN BEAN SOUP
1 1/2 lb. lean ground chuck (I used ground turkey), browned and drained
1 can black beans, drained
1 can dark red kidney beans, drained
2 cans Mexicorn, drained
1 can diced tomatoes with onions and green peppers, undrained
1(12oz.) jar chunky salsa
Chicken broth(add until you achieve the desired soupiness)
1 tsp. onion salt (I used onion POWDER)
1 tsp. garlic powder
salt and pepper to taste
Garnish with Mexican blend shredded cheese and fat free sour cream.
DIRECTIONS:
Mix together all ingredients in the slow-cooker and let simmer on LOW for 3-4 hours. Serve with a little Mexican blend shredded cheese and a dollop of sour cream.
Saturday, January 26, 2013
Monday, January 21, 2013
MEATLESS MONDAY
Today's recipe is from the February issue of SOUTHERN LIVING. The article shared some recipes for side dishes. Ever heard of haricots verts? The first time I saw it written I wondered what in the world it was. Come to find out it's just a fancy way to say skinny green beans. I think these caramelized spicy green beans sound yummy.
CARAMELIZED SPICY GREEN BEANS
Cook 1 lb. fresh haricots verts (tiny green beans) in boiling salted water to cover 1 minute; drain. Plunge green beans into ice water to stop the cooking process; drain well, pressing between paper towels. Stir together 2 tbsp. light brown sugar, 1 tbsp. soy sauce, and 1/2 tsp. dried crushed red pepper. Saute 1 medium -size red bell pepper, sliced; 1/2 medium-size sweet onion, sliced; and green beans in 1 tsp. hot peanut oil in a large skillet over high heat 3-5 minutes or until beans look blistered. Sprinkle with 3/4 tsp. seasoned salt. Remove from heat; add soy sauce mixture to green bean mixture, and stir to coat.
CARAMELIZED SPICY GREEN BEANS
Cook 1 lb. fresh haricots verts (tiny green beans) in boiling salted water to cover 1 minute; drain. Plunge green beans into ice water to stop the cooking process; drain well, pressing between paper towels. Stir together 2 tbsp. light brown sugar, 1 tbsp. soy sauce, and 1/2 tsp. dried crushed red pepper. Saute 1 medium -size red bell pepper, sliced; 1/2 medium-size sweet onion, sliced; and green beans in 1 tsp. hot peanut oil in a large skillet over high heat 3-5 minutes or until beans look blistered. Sprinkle with 3/4 tsp. seasoned salt. Remove from heat; add soy sauce mixture to green bean mixture, and stir to coat.
Sunday, January 20, 2013
SEAFOOD SUNDAY
I have tried lots of ways to prepare salmon and I keep going back to this one. I think it is because it's quick, easy, and uses ingredients that are readily available. The rub gives a sweet and spicy taste that really compliments the salmon.
SENSATIONAL SPICED SALMON
2 tbsp. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/2 tsp. salt(I omit)
1/4 tsp. ground cinnamon
4 salmon fillets(4oz. each)
Combine the first six ingredients; rub over salmon. Place in an 11x7 inch baking dish coated with cooking spray. Bake uncovered at 350 for 15-20 minutes or until fish flakes easily with a fork.
SENSATIONAL SPICED SALMON
2 tbsp. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/2 tsp. salt(I omit)
1/4 tsp. ground cinnamon
4 salmon fillets(4oz. each)
Combine the first six ingredients; rub over salmon. Place in an 11x7 inch baking dish coated with cooking spray. Bake uncovered at 350 for 15-20 minutes or until fish flakes easily with a fork.
Saturday, January 19, 2013
SOUPER SATURDAY
A meal in itself, here's a hearty soup that's chock-full of vegetables and vitamins. It comes from LIGHT AND TASTY MAGAZINE.
SPILL-THE-BEANS MINESTRONE
1 medium onion, chopped
2 garlic cloves, minced
2 cans(14 1/2 oz. each) reduced-sodium chicken broth or vegetable broth
1 can(16 oz.) kidney beans,rinsed and drained
1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained
1 can(14.5 oz.) stewed tomatoes, cut up
2 c. chopped fresh kale
1/2 c. water
1/2 c. uncooked small pasta shells
1 tsp. Italian seasoning
1/4 tsp. crushed red pepper flakes
6 tsp. shredded Parmesan cheese
In a large saucepan, saute onion and garlic in oil until onion is tender. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with Parmesan cheese.
SPILL-THE-BEANS MINESTRONE
1 medium onion, chopped
2 garlic cloves, minced
2 cans(14 1/2 oz. each) reduced-sodium chicken broth or vegetable broth
1 can(16 oz.) kidney beans,rinsed and drained
1 can (15 oz.) garbanzo beans or chickpeas, rinsed and drained
1 can(14.5 oz.) stewed tomatoes, cut up
2 c. chopped fresh kale
1/2 c. water
1/2 c. uncooked small pasta shells
1 tsp. Italian seasoning
1/4 tsp. crushed red pepper flakes
6 tsp. shredded Parmesan cheese
In a large saucepan, saute onion and garlic in oil until onion is tender. Add the broth, beans, tomatoes, kale, water, pasta, Italian seasoning and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until pasta is tender. Sprinkle each serving with Parmesan cheese.
FRIDAY'S FAMILY FAVORITE
Meatballs are always a hit with the family and today's recipe is no exception. These turkey meatballs provide 20% of your daily iron and a punch of protein to keep you full and satisfied.
SOUTHWEST MEATBALLS
1 lb. lean ground turkey breast
2 large egg whites
1/4 c. whole wheat bread crumbs
1/4 tsp. each each salt and freshly ground black pepper
2 tsp. olive oil
1 c. frozen yellow or white corn
1 (15oz.) low-sodium black beans, drained and rinsed
2 c. diced vine tomatoes
1/2 c. low-sodium chicken broth
1 tbsp. fresh lime juice
1 tsp. ground cumin
1/4 c. chopped fresh cilantro
In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
In a large skillet, heat oil on MEDIUM-HIGH. Add meatballs and cook, turning frequently, until browned on all sides, 3-5 minutes. Add corn, beans, tomatoes, broth, lime juice, and cumin and mix. Reduce heat to medium, partially cover and cook for 3-5 more minutes, until meatballs are cooked through. To serve stir in cilantro.
SOUTHWEST MEATBALLS
1 lb. lean ground turkey breast
2 large egg whites
1/4 c. whole wheat bread crumbs
1/4 tsp. each each salt and freshly ground black pepper
2 tsp. olive oil
1 c. frozen yellow or white corn
1 (15oz.) low-sodium black beans, drained and rinsed
2 c. diced vine tomatoes
1/2 c. low-sodium chicken broth
1 tbsp. fresh lime juice
1 tsp. ground cumin
1/4 c. chopped fresh cilantro
In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
In a large skillet, heat oil on MEDIUM-HIGH. Add meatballs and cook, turning frequently, until browned on all sides, 3-5 minutes. Add corn, beans, tomatoes, broth, lime juice, and cumin and mix. Reduce heat to medium, partially cover and cook for 3-5 more minutes, until meatballs are cooked through. To serve stir in cilantro.
Tuesday, January 15, 2013
TASTY TUESDAY
Rice Krispie Bars have long been a favorite of mine. Today's recipe pumps up the protein in the popular bars by adding peanut butter and drizzling with melted peanut butter chips. It comes from THE COOKING LIGHT COOKBOOK.
PEANUT BUTTER-CRISPY RICE BARS
1/3 c. creamy peanut butter
1 tbsp. butter
1(10 1/2 oz.) bag miniature marshmallows
6 c. oven-toasted rice cereal (such as Rice Krispies)
cooking spray
3/4 c. peanut butter chips
Combine peanut butter and butter in a large microwave-safe bowl. Microwave at HIGH 30-45 seconds or until mixture melts. Add marshmallows, microwave at HIGH 1 minute or until smooth, stirring every 30 seconds. Add cereal to peanut butter mixture, toss until well combined. Press cereal mixture into a baking pan coated with cooking spray.
Place peanut butter chips in a small microwave-safe bowl. Microwave at HIGH 20-30 seconds or until chips melt. Spoon melted chips into a small heavy-duty zip-top plastic bag; seal. Snip a tiny hole in one corner of bag; drizzle melted chips over cereal mixture. Cool slightly; cut into 24 bars.
PEANUT BUTTER-CRISPY RICE BARS
1/3 c. creamy peanut butter
1 tbsp. butter
1(10 1/2 oz.) bag miniature marshmallows
6 c. oven-toasted rice cereal (such as Rice Krispies)
cooking spray
3/4 c. peanut butter chips
Combine peanut butter and butter in a large microwave-safe bowl. Microwave at HIGH 30-45 seconds or until mixture melts. Add marshmallows, microwave at HIGH 1 minute or until smooth, stirring every 30 seconds. Add cereal to peanut butter mixture, toss until well combined. Press cereal mixture into a baking pan coated with cooking spray.
Place peanut butter chips in a small microwave-safe bowl. Microwave at HIGH 20-30 seconds or until chips melt. Spoon melted chips into a small heavy-duty zip-top plastic bag; seal. Snip a tiny hole in one corner of bag; drizzle melted chips over cereal mixture. Cool slightly; cut into 24 bars.
MEATLESS MONDAY
I have tried more than one of those "Veggie Burgers" that the grocery carries and was not impressed. So imagine my delight when I read this article in an insert in last week's newspaper. It seems Paul McCartney and his daughters have written a cookbook featuring meatless recipes as a culmination of his campaign for meatless Mondays in the UK. The cookbook is called THE MEAT FREE MONDAY COOKBOOK and I'm definitely going to try this version of the veggie burger.
CHICKPEA, CHEESE, AND ONION BURGERS
3 tbsp. olive oil, divided
1 large onion, chopped
2 garlic cloves, minced
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1(14oz.) can lentils, drained and rinsed
1(14oz.) can chickpeas, drained and rinsed
1 tbsp. tahini
2 tbsp. fresh chopped parsley
1 egg, beaten
2 c. fresh breadcrumbs
1 c. shredded Gruyere
1 c. crumbled feta
1/2 tsp. salt
freshly ground black pepper
All-purpose flour for dusting
Heat 1 tbsp. olive oil in a large skillet. Add onion and cook over medium heat until tender but not colored. Add garlic, cumin, and cayenne, cook 30 seconds. Remove from heat.
Put lentils and chickpeas into the bowl of the food processor and pulse until coarsley chopped. Add onion mixture, tahini and parsley, and pulse again until combined and nearly smooth. Spoon into a large bowl and add egg, breadcrumbs and cheeses. Mix with your hands and add salt and pepper. Shape into patties and lightly dust with flour.
Heat remaining oil in a large skillet. Place burgers in pan and cook until golden on both sides. Serves 4
CHICKPEA, CHEESE, AND ONION BURGERS
3 tbsp. olive oil, divided
1 large onion, chopped
2 garlic cloves, minced
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1(14oz.) can lentils, drained and rinsed
1(14oz.) can chickpeas, drained and rinsed
1 tbsp. tahini
2 tbsp. fresh chopped parsley
1 egg, beaten
2 c. fresh breadcrumbs
1 c. shredded Gruyere
1 c. crumbled feta
1/2 tsp. salt
freshly ground black pepper
All-purpose flour for dusting
Heat 1 tbsp. olive oil in a large skillet. Add onion and cook over medium heat until tender but not colored. Add garlic, cumin, and cayenne, cook 30 seconds. Remove from heat.
Put lentils and chickpeas into the bowl of the food processor and pulse until coarsley chopped. Add onion mixture, tahini and parsley, and pulse again until combined and nearly smooth. Spoon into a large bowl and add egg, breadcrumbs and cheeses. Mix with your hands and add salt and pepper. Shape into patties and lightly dust with flour.
Heat remaining oil in a large skillet. Place burgers in pan and cook until golden on both sides. Serves 4
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