Thursday, September 16, 2010

Veggie-and-Chickpea Stew

This protein-rich vegetarian dinner goes perfectly with a crisp green salad.

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 carrots, peeled and diced
  • 1 celery stalk, diced
  • 2 garlic cloves, minced
  • 1/2 heaping teaspoon crushed rosemary
  • 1/4 teaspoon thyme
  • 1 bay leaf
  • 1 cup water
  • 2 tablespoon tomato paste
  • 2 cans (15 oz. each) chickpeas
  • 1 package (12 oz.) fresh broccoli-cauliflower mix
How to make:
  1. In large saucepan, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add carrot, celery, garlic, rosemary, thyme, and bay leaf, and cook 5 minutes more.
  2. Stir in water, tomato paste, and chickpeas with liquid, and cook 10 minutes. Discard bay leaf. Remove 1 cup of mixture from pot and puree in blender; stir back into stew.
  3. Reduce heat to medium-low, and stir in broccoli and cauliflower. Cook until vegetables are crisp-tender, about 7 minutes.
Nutrition per serving: 233 cal.; 9 g pro.; 4 g fat; 42 g carb.; 90 mg calcium; 6 g fiber.

Kitchen tip: To prepare stew ahead of time, follow recipe through Step 2, cover, and refrigerate until ready to serve. Then increase cooking time in Step 3 by 10 to 15 minutes.

    Mediterranean Lamb Saute

    This Greek- Inspired meal goes from stovetop to table in less than 30 minutes.

    Prep time: 5 minutes
    Cook time: 20 minutes
    Yield: 4 servings

    • 4 lamb steaks, trimmed and sliced into 1/2" slices (about 1 to 1/4 lbs. trimmed meat)
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 4 teaspoon olive oil, divided
    • 1 small red onion, cored and sliced
    • 2 garlic cloves, minced
    • 1 teaspoon Greek seasoning (McCormick's)
    • 2 medium zucchini, quartered lengthwise and sliced
    • 1 red pepper, sliced
    • 1 1/4 cups chicken broth
    • 1/4 cup crumbled feta cheese
    How to make:
    1. In medium bowl, mix together lamb slices, salt, and pepper, and set aside.
    2. In large nonstick skillet, heat 2 teaspoon oil over medium-high heat. Add onion and cook until soft and lightly browned, about 4 minutes. Add garlic and Greek seasoning, and cook 30 seconds more. Increase heat to high, and add zucchini and red pepper; cook, stirring frequently, for 3 minutes. Stir in broth and cook until zucchini is tender, about 5 minutes. Transfer to serving bowl, and wipe skillet clean.
    3. Heat remaining 2 teaspoon oil in skillet over high heat. Add lamb and cook, stirring occasionally, until lamb is browned on all sides and cooked through, about 3 minutes. Return vegetable mixture to skillet and heat through. Transfer to serving bowl and springkle with feta cheese.
    Nutrition per serving: 267 cal.; 26 g pro.; 15 g fat; 8 g carb.; 85 mg calcium; 1 g fiber.

    Kitchen tip: To save time, substitute a package of ready-to-serve stir-fry or frozen assorted veggies for zucchini and red pepper.

      Snowy-Day Chilly

      Kids love our southwestern-style chili after a day of winter fun. Serve with corn bread fresh from the oven.

      Prep time: 10 minutes
      Cook time: 25 minutes
      Yield: 6 servings
      • 1 tablespoon vegetable oil
      • 1 small onion, chopped
      • 1 small green pepper, chopped
      • 1 tablespoon cumin powder
      • 1 teaspoon chili powder
      • 1 can (14.5 oz.) reduced-sodium chicken broth
      • 1 can (14.5 oz.) diced tomatoes seasoned with jalapeno peppers
      • 1 can (15 oz.) black beans, rinsed and drained
      • 1 can (15 oz.) kidney beans, rinsed and drained
      • 1 pork tenderloin (1 lb.), thinly sliced
      • 2 teaspoon paprika
      • 1/4 teaspoon salt
      • 1 can (7 oz.) corn kernels, drained
      • Cilantro, chopped (optional)
      How to make:
      1. In large saucepan, heat vegetable oil over medium-high heat. Add onion and green pepper, and cook until vegetables soften, about 4 minutes. Add cumin and chili powder. Cook 1 minute. Stir in chicken broth, diced tomatoes, black beans, and kidney beans. Heat to medium-low, and simmer 10 minutes.
      2. In medium bowl, combine pork, paprika, and salt. Stir pork and corn into saucepan with bean mixture. Cook 10 minutes, or until pork is cooked through. Divide mixture among bowls, and garnish with Cilantro, if desired.
      Nutrition per serving: 281 cal.; 26 g pro.; 8 g fat; 28 g carb.; 73 mg calcium; 9 g fiber.

      Kitchen tip: You can easily double this recipe for larger crowds. For convenience, use a 28 oz. can of each bean and a 15 oz. can of corn (or a 10 oz. package of frozen corn), and double the remaining ingredients. Happy trying :)