Monday, October 31, 2016

{soups-salads-and-salad-dressings} Black Bean and Rice Salad with Orange Dressing

 

Black Bean and Rice Salad with Orange Dressing

This picnic salad is a flavorful departure from the typical potato or pasta salad. Impress your guests with Zatarain's Black Beans and Rice and a homemade orange dressing that's sure to be a hit at your next barbecue.

Serves: 6

Serving Size: 2/3 cup

Black Bean and Rice Salad:

2 1/4 cups water

1 package ZATARAIN'S® Black Beans and Rice

Orange Dressing:

1 can (7 ounces) whole kernel corn, drained

1/2 cup diced red bell pepper

1/4 cup diced green bell pepper

1/4 cup thinly sliced green onions

1/4 cup orange juice

2 tablespoons chopped cilantro

2 tablespoons cider vinegar

2 tablespoons olive oil

 

15 mins Prep time

25 mins Cook time

Bring water to boil in medium saucepan. Stir in Rice Mix; return to boil. Reduce heat to low; cover and simmer 25 minutes or until rice is tender. Remove from heat. Let stand 5 minutes.

Spoon rice mixture into large bowl. Cool to room temperature. Fluff with fork.

Mix remaining ingredients in medium bowl. Add to rice mixture; mix well. Serve immediately. Or, cover and refrigerate until ready to serve.

Nutrition information (Amount per serving)

Calories: 185

Cholesterol: 0mg

Sodium: 791mg

Protein: 5g

Total Fat: 5g

Fiber: 4g

Carbohydrate: 30g


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{soups-salads-and-salad-dressings} Spicy Bean Salad

 

Spicy Bean Salad

Here's a bright and bold salad that's as easy as one, two, three. No wonder it's is a summertime favorite. Make it one of yours!

Prep: 10 Min - Ready in: 1 Hr 10 Min

Salad:

1 (15.5-oz.) can pinto beans, drained, rinsed

1 (15.5-oz.) can butter beans, drained, rinsed

1 (14.5-oz.) can Green Giant® Cut Green Beans, drained

1/2 cup coarsely chopped red onion or red onion rings

Dressing:

1/4 cup white vinegar

2 tablespoons olive oil

1 teaspoon sugar

1/8 teaspoon crushed red pepper flakes

1 garlic clove, minced

1. In large bowl, combine all salad ingredients.

2. In jar with tight-fitting lid, combine all dressing ingredients; shake well. Pour dressing over salad; toss gently to coat. Cover; refrigerate at least 1 hour or until serving time. If desired, serve on lettuce-lined plates.

Makes 8 (1/2-cup) servings

Nutritional Info Per 1/2 cup Serving: Calories 120, Calories from Fat 35, Total Fat 4 g, Saturated 0 g, Cholesterol 0 mg, Sodium 210 mg, Total Carbohydrate 16 g, Dietary Fiber 4 g, Sugars 2 g, Protein 5 g

Diet Exchange: 1 Starch, 1/2 Very Lean Meat, 1/2 Fat

OR 1 Carbohydrate, 1/2 Very Lean Meat, 1/2 Fat

This recipe displayed with permission from General Mills, Inc.


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{soups-salads-and-salad-dressings} Warm Squash & Quinoa Salad Quick Subscriber Exclusive

 

Warm Squash & Quinoa Salad

http://www.tasteofhome.com/recipes/warm-squash---quinoa-salad

When I see butternut squash at the supermarket, I buy one. It's amazing tossed with earthy quinoa, Italian spices and crunchy pine nuts. And don't get me started on the browned butter! Yum. —Carly Taylor, Libertyville, Illinois

TOTAL TIME: Prep/Total Time: 30 minutes.

YIELD: 6 servings

Ingredients

·                                 2 cups quinoa, rinsed

·                                 3 teaspoons ground cumin

·                                 3 cups water

·                                 2 tablespoons butter

·                                 3-1/2 cups cubed peeled butternut squash (about 1/2 medium)

·                                 1 teaspoon sea salt

·                                 3/4 teaspoon Italian seasoning

·                                 1/4 teaspoon coarsely ground pepper

·                                 1/2 cup crumbled feta cheese

·                                 Toasted pine nuts, optional

Directions

·                                 1. In a large saucepan, combine quinoa, cumin and water; bring to a boil. Reduce heat; simmer, covered, until liquid is absorbed, 10-13 minutes. Remove from heat; keep warm.

·                                 2. Meanwhile, in a large skillet, heat butter over medium-low heat until golden brown, 3-5 minutes, stirring constantly. Immediately stir in squash and seasonings; cook, covered, until tender, 10-12 minutes, stirring occasionally. Stir into quinoa. Sprinkle with cheese and, if desired, pine nuts.  

Nutritional Facts: 1 cup: 314 calories, 9g fat (4g saturated fat), 15mg cholesterol, 449mg sodium, 49g carbohydrate (2g sugars, 7g fiber), 11g protein.

 

 

 

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{soups-salads-and-salad-dressings} Black Bean Turkey Chili Quick Diabetic Exchange Subscriber Exclusive

 

Black Bean Turkey Chili 

http://www.tasteofhome.com/recipes/black-bean-turkey-chili


This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida

TOTAL TIME: Prep/Total Time: 30 minutes.

YIELD: 6 servings

Ingredients

·                                 1 pound lean ground turkey

·                                 1 large green pepper, chopped

·                                 1 medium onion, chopped

·                                 2 tablespoons chili powder

·                                 1/2 teaspoon salt

·                                 1/4 teaspoon pepper

·                                 1/8 to 1/4 teaspoon cayenne pepper

·                                 1 can (15 ounces) no-salt-added tomato sauce

·                                 1 can (15 ounces) black beans, rinsed and drained

·                                 1-1/2 cups frozen corn (about 8 ounces), thawed

·                                 1 large tomato, chopped

·                                 1/2 cup water

·                                 Shredded cheddar cheese, optional

Directions

·                                 1. In a 6-qt stockpot, cook and crumble turkey with green pepper and onion over medium-high heat until no longer pink, 5-7 minutes. Stir in seasonings; cook 1 minute.

·                                 2. Stir in tomato sauce, beans, corn, tomato and water; bring to a boil. Reduce heat; simmer, uncovered, to allow flavors to blend, about 10 minutes, stirring occasionally. If desired, serve with cheese. 
Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary.  

Nutritional Facts: 1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein.

Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.

 

 

 

As you waste your breath complaining about life, someone out there is breathing their last.

Appreciate what you have.

Be thankful and stop complaining.

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Sunday, October 30, 2016

{soups-salads-and-salad-dressings} Roasted Squash and Mexican Black Bean Salad

 

Roasted Squash and Mexican Black Bean Salad

Serves: 1 large salad

Serving size: 1

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

A healthy, nutritious, vegan salad made with roasted squash, black beans,corn and seasoned with just a pinch of lime juice.

Ingredients

1 cup delicata squash, peeled, seeded diced small or butternut squash

½ tsp. black pepper

¼ tsp. salt

2 cups romaine lettuce, chopped small

⅓ cup black beans, rinsed, drained

⅓ cup corn, thawed if frozen

⅓ cup jicama, sliced small

¼ cup tomato, diced small

¼ cup avocado, diced small

¼ cup cilantro, diced small

Juice of one lime

Preheat oven to 375 degrees F

Line baking sheet with parchment paper

Add squash to baking sheet and spray with cooking spray and sprinkle with salt and pepper; mix well. Place in oven and back for 10 minutes. Flip the squash and bake for about 10 minutes more or until squash is fork tender.

Meanwhile in a bowl, add lettuce, black beans, corn, cooked squash, jicama, tomato and avocado. Top with avocado and lime juice.

Notes

Calories: 289.9, Total Fat 5.1 g, Saturated Fat 0.7 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.7 g, Cholesterol 0.0 mg, Sodium 324.6 mg, Potassium 1,368.4 mg, Total Carbohydrate 57.0 g, Dietary Fiber 18.6 g, Sugars 4.2 g, Protein 10.6 g, Vitamin A 354.0 %,

Vitamin B-6 23.5 %, Vitamin C 135.2 %,Vitamin E 6.7 %, Calcium 13.9 %, Copper 15.5 %, Folate 62.8 %, Iron 29.2 %, Magnesium 26.3 %, Manganese 63.5 %, Niacin 21.5 %, Pantothenic Acid 18.8 %, Phosphorus 18.7 %, Riboflavin 14.9 %, Selenium 3.3 %, Thiamin 28.0 %,

Zinc 7.3 %


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Saturday, October 29, 2016

{soups-salads-and-salad-dressings} WHITE BEAN SOUP WITH HAM AND ROSEMARY

 

WHITE BEAN SOUP WITH HAM AND ROSEMARY

Makes about 8 servings

2 cups dry white beans (soaked 8 hours or overnight, then drained)

2 quarts chicken stock (or 2 quarts water with 2 T chicken stock base.

1 tsp. dried thyme

1-2 cups finely chopped celery

1 cup finely chopped carrots

1 cup finely chopped onion

2 cups finely chopped ham

1 envelope Goya brand ham flavor base (optional)

About 2 additional cups water

1-2 T finely chopped fresh rosemary (or less if you're not that crazy about the flavor of rosemary. You could use dried rosemary if you grind it.)

2-3 T finely chopped fresh parsley (or use 1 T dried parsley)

Fresh ground black pepper to taste

Soak beans 8 hours or longer in cold water, drain and rinse well. Put beans, 2 quarts of stock or water/chicken base, and thyme in large soup kettle. Simmer 30 minutes.

While soup simmers, chop veggies and ham so that pieces are about 1/4 inch square.  (If you're using ham with a rind, cut it off and add to the simmering soup.)  Add celery, carrot, onion, and ham to soup pot and simmer 30 minutes more.

Taste soup for seasoning. Add up to 2 cups more water, ham bouillon if needed, rosemary and parsley to soup pot. Simmer one hour on very low heat or until beans are nicely softened and soup is flavorful.  (If you're using old beans from the pantry the cooking time will be longer, and you may need to add more water more than once.)

When the beans are softened, remove ham rind (if using), season soup to taste with fresh ground black pepper and serve hot.  This freezes well, so you may want to make a double batch and put some into individual containers to take to work for lunch.

South Beach Suggestions:

This soup would be a great choice for phase 2 or 3 of the South Beach Diet. If you want to make it for phase one, leave out the carrots and remember that dried beans should be eaten in small amounts for phase one (recommended serving size is 1/3 to 1/2 cup, so have a small bowl of soup with a nice green salad on the side for phase one.)


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{soups-salads-and-salad-dressings} Yucatan Potato Soup

 

Yucatan Potato Soup

Mexican Soup

The cuisine of the Yucatan varies from other regions of Mexico due to European and Caribbean influences. This flavorful soup combines potatoes and garlic with the typically Mexican cumin and tomato.

4 medium potatoes

1 tablespoon grapeseed oil

1 large yellow onion, chopped

1 garlic clove, minced

1 jalapeno chile, seeded and minced

1/2 teaspoon cumin

1 (14.5-ounce) can diced tomatoes, drained

3 cups vegetable broth

Salt and freshly ground black pepper

1 cup soy milk

Place the potatoes in a saucepan with enough water to cover. Boil until tender, 30 to 40 minutes. Cool the potatoes slightly, then peel, chop, and set aside. Heat the oil in a skillet over medium heat. Add the onion, garlic, and jalapeno. Cover, and cook until softened, about 5 minutes. Add the cumin and tomatoes, and simmer for 5 minutes. Allow to cool slightly.

Working in batches, combine the potatoes, tomato mixture, and 2 cups of the broth in a blender or food processor and process until smooth. Transfer to a saucepan, and add the remaining broth and salt and pepper to taste. Bring to boil, then reduce heat to low and cook, stirring constantly, for 5 minutes to heat through and blend flavors. Stir in the soy milk, adjust the seasonings to taste, and serve hot.

Serves 6

9/22/14

Source: Hot Vegan: 200 Sultry & Full-Flavored Recipes from Around the World by Robin Robertson


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