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African Peanut Soup*

Serves 6

Ingredients:

  • 1 Tbsp olive oil, divided
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp fresh ginger root, peeled and minced
  • 1 Tbsp curry powder
  • pinch red pepper flakes (or a lot more cayenne – 1-2 tsp)
  • 3 c peeled and diced sweet potatoes
  • 2 c chicken broth
  • 1 (28 oz) can diced tomatoes
  • 1 lb ground turkey (or use canned chickpeas for vegie version)
  • 1 tsp salt, divided
  • 1/4 tsp freshly ground black pepper
  • 1/2 chunky peanut butter
  • 1 (14 oz) can unsweetened lite coconut milk
  • 1 Tbsp brown sugar
  • chopped cilantro as garnish (optional)
  • chopped unsalted peanuts as garnish (optional)

Heat 1/2 Tbsp oil in a large pot over medium heat. Add onion and saute for 6 minutes or until softened. Add garlic, ginger, curry powder and red/cayenne pepper, and cook for 1 more minute. Stir in sweet potatoes, chicken broth and tomatoes and bring soup to a boil. Simmer, covered, 10 minutes.

In a large skillet, heat the remaining 1/2 Tbsp oil.  Add the turkey and cook, breaking up clumps, until the turkey is cooked through.  Drain and season with salt and pepper.

Whisk the peanut butter and coconut milk into the turkey.  Add this mixture and the brown sugar to the soup, stirring to combine.  Bring to a simmer and cook for 20 minutes.  Garnish with cilantro and peanuts, if desired.

 

  • Calories: 410
  • Fat 23 g
  • Carbs 31 g
  • Protein 25 g
  • fiber 6 g
Posted on

Chicken Stew with Shallots, Cider, and Butternut Squash*

  • Yield: 6 servings

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 cup sliced shallots (about 6 medium)
  • 1 teaspoon curry powder
  • 1/3 cup all-purpose flour (about 1 1/2 ounces)
  • 1 1/4 pounds skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 cups fermented dry cider
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1 tablespoon all-purpose flour
  • 1 cup water
  • 2 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
  • 1/4 cup sliced almonds, toasted
  • Chopped fresh parsley (optional)

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add shallots; sauté 5 minutes or until tender and golden brown. Add curry powder; sauté 1 minute. Spoon shallot mixture into a large bowl.

Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned chicken to shallot mixture. Repeat procedure with remaining chicken mixture, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

Add cider to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining broth, and water; bring to a boil. Stir in chicken mixture, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Cover, reduce heat, and simmer 40 minutes, stirring occasionally.

Stir in squash. Simmer, uncovered, 55 minutes or until chicken and squash are very tender and sauce thickens. Spoon about 1 cup stew into each of 6 bowls; sprinkle each serving with 2 teaspoons almonds and parsley, if desired.

Amount per serving

  • Calories: 328
  • Calories from fat: 27%
  • Fat: 9.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 2g
  • Protein: 35.8g
  • Carbohydrate: 24.4g
  • Fiber: 2.9g
  • Cholesterol: 111mg
  • Iron: 3.1mg
  • Sodium: 628mg
  • Calcium: 85mg

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Wild Mushroom Pizza with Truffle Oil

1 pkg Pillsbury pizza dough

2 tsp olive oil

2 c thinly sliced shiitake mushroom caps

2 c sliced cremini mushrooms

1 ½ c sliced portobello mushrooms

2/3 c (about 2 ½ oz) grated fontina cheese, divided

2 tsp chopped fresh thyme

½ tsp truffle oil

¼ c grated fresh Parmesan cheese

¼ tsp salt

 

1.  Preheat oven to 475.

 

2.  Heat 2 tsp olive oil in a large nonstick skillet over medium heat.  Add ¼ tsp salt and mushrooms and cook 7 minutes or until mushrooms soften and moisture almost evaporates, stirring frequently.

 

3.  Sprinkle ¼ c fontina evenly over dough and arrange the mushroom mixture evenly over fontina.  Sprinkle with thyme; drizzle evenly with truffle oil.  Sprinkle remaining fontina and Parmesan cheese evenly over top.  Bake at 475 for 15 minutes or until crust is lightly browned.  Remove to cutting board and sprinkle with salt.  Cut into 8 slices.  Serve immediately.  Yield: 4 servings.

Posted on

Beef-and-Butternut Squash Chili+

6 plus points
Yield: Makes 8 servings (serving size: 1 cup)
This is pretty mild – could stand to be spiced up.

1 pound extra-lean ground beef (I used stew beef instead)
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 (14.5-ounce) cans Mexican-style stewed tomatoes, chopped
1 (16-ounce) can chili beans
1/2 small butternut squash, peeled and cubed (about 1 1/2 cups)
1 cup low-sodium beef broth
1 1/2 teaspoons ground cumin
1 1/2 teaspoons chili powder
1 cup frozen corn kernels

Cook beef, bell pepper, and next 2 ingredients in a Dutch oven over medium-high heat until meat crumbles and is no longer pink. Drain well, and return to Dutch oven.

Stir in tomatoes and next 5 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Stir in corn, and cook, uncovered, 15 minutes or until squash is tender and chili is thickened.

CALORIES 234 (22% from fat); FAT 6g (sat 2.3g,mono 2.3g,poly 0.4g); IRON 2.9mg; CHOLESTEROL 21mg; CALCIUM 65mg; CARBOHYDRATE 30g; SODIUM 642mg; PROTEIN 17g; FIBER 6.8g

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Spicy Moroccan Chickpeas

 

8 points

Yield: 8 servings (serving size: 3/4 cup chickpea mixture, 2 tablespoons cilantro, 1 1/2 teaspoons mint, 1 tablespoon almonds, and 1/2 cup couscous)

1/4 cup extra-virgin olive oil
3 large garlic cloves, peeled
2 cups thinly sliced red onion
1/2 cup dried apricots, sliced
1 tablespoon ras el hanout (Moroccan spice blend) or garam masala
1 teaspoon salt
3/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
1 (3-inch) cinnamon stick
1/2 cup water
1 1/2 teaspoons grated lemon rind
1 1/2 tablespoons fresh lemon juice
2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 (28-ounce) can no-salt-added whole tomatoes, undrained and chopped
6 cups escarole, torn into 1-inch pieces
1 cup cilantro leaves
1/4 cup mint leaves
1/2 cup roasted whole almonds, coarsely chopped
4 cups hot cooked couscous

1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add garlic; cook for 1 minute, stirring constantly. Remove garlic from pan using a slotted spoon; discard or reserve for another use. Add onion and next 6 ingredients (through cinnamon stick) to pan; sauté for 7 minutes or until the onion is lightly browned, stirring occasionally. Add 1/2 cup water, rind, juice, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer for 7 minutes, stirring occasionally.

2. Stir in escarole; simmer for 1 minute or until escarole wilts. Remove from heat. Sprinkle with cilantro and mint; top with almonds. Serve over couscous.


CALORIES 406 ; FAT 12.7g (sat 1.5g,mono 8.1g,poly 2.4g); CHOLESTEROL 0.0mg; CALCIUM 127mg; CARBOHYDRATE 62.8g; SODIUM 512mg; PROTEIN 12.6g; FIBER 9.6g; IRON 3.8mg

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Zucchini Bread

3  cups all-purpose flour
1  teaspoon baking powder
1  teaspoon ground cinnamon
1/2  teaspoon salt
1/4  teaspoon baking soda
1/2  cup egg substitute
1/3  cup canola oil
1  teaspoon grated lemon rind
2  teaspoons vanilla extract
1  large egg, lightly beaten
1 1/2  cups sugar
3  cups shredded zucchini (12 ounces)
1/4  cup coarsely chopped walnuts, toasted
Cooking spray

Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through baking soda) in a large bowl.
Combine egg substitute and next 4 ingredients (through egg) in a large bowl; add sugar, stirring until combined. Add zucchini; stir until well combined. Add flour mixture; stir just until combined. Stir in walnuts.
Divide batter evenly between 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

Yield: 2 loaves, 12 servings per loaf (serving size: 1 slice)

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Blood Orange Sangría

Any good-quality, fruity red wine works well in this cold sipper; a combination of pinot noir and Beaujolais is particularly good. The vermilion flesh of blood oranges (which come into season in December) is lovely. But if they’re not available, substitute navel oranges.

Ingredients
2 cups sliced strawberries
2 cups apple juice
2/3 cup Triple Sec (orange-flavored liqueur)
1/2 cup sugar
4 whole cloves
3 seedless blood oranges, each cut into 16 wedges
2 (750-milliliter) bottles fruity red wine
2 (3-inch) cinnamon sticks
1 lemon, cut into 8 wedges
1 lime, cut into 8 wedges

Preparation
Combine all ingredients in a large pitcher, and stir until sugar dissolves. Cover and chill 8 hours or overnight. Discard cloves and cinnamon sticks. Pour sangría into individual glasses, including the fruit.

Yield: 16 servings (serving size: about 1 cup)