YOU: On a Diet ( June 5th - Sept. 25th )

[jezzie]

Broccoli with Black Bean-Garlic Sauce

Ingredients

* 1 teaspoon sesame seeds
* 1/2 cup water, divided
* 1 teaspoon rice-wine vinegar
* 1 teaspoon cornstarch
* 2 teaspoons black bean-garlic sauce, (*** see Ingredient note)
* 1 teaspoons light olive oil
* 1 teaspoon Sesame oil
* 1 clove garlic, minced
* 4 cups broccoli florets

Directions

1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes.
4. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.

*** Ingredient note: Black bean-garlic sauce, made from pureed salted and fermented black s*ybeans, is
a widely used condiment in Chinese cooking and can be found with the Asian food in most supermarkets.

[jezzie]

Asparagus Topped with Creamy Tarragon Sauce
This sauce is like a luscious, creamy bearnaise sauce without all the calories and fat.

Ingredients

* 2 bunches asparagus, tough ends trimmed
* 1/2 cup low-fat plain yogurt
* 6 tablespoons reduced-fat mayonnaise
* 4 teaspoons chopped fresh tarragon, or 1 teaspoon dried
* 1 tablespoon lemon juice, juice
* 1 tablespoon water
* 2 teaspoons Dijon mustard
* freshly ground pepper, to taste

Directions

1. Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, cover and steam until tender-crisp, about 4 minutes.
2. Meanwhile, whisk yogurt, mayonnaise, tarragon, lemon juice, water, mustard, salt and pepper in a small bowl.

Drizzle the sauce over the asparagus. Serve warm or cold.

[jezzie]

Garlic-Rosemary Mushrooms
These simple sautéed mushrooms work as a quick, weeknight side dish.

To turn them into a main course, toss with cooked pasta and a generous handful of Parmesan cheese or fold into an omelet with Gruyère, fontina or Swiss cheese.

Ingredients

* 1 ounce bacon, (about 1 1/2 slices), chopped
* 1 1/2 pounds mixed mushrooms, such as cremini, shiitake (stemmed) and portobello,
cut into 1/4-inch slices
* 2 medium cloves garlic,, garlic,
* 1 1/2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
* Freshly ground pepper to taste
* 1/4 cup dry white wine

Directions

1. Cook bacon in a large skillet over medium heat until just beginning to brown, about 4 minutes.

2. Add mushrooms, garlic, rosemary, salt and pepper and cook, stirring occasionally, until almost dry, 8 to 10 minutes. Pour in wine and cook until most of the liquid has evaporated, 30 seconds to 1 minute.

[jezzie]

Garlicky Green Beans
Cook then cool the beans in advance so they can be heated up and seasoned moments before the meal.
If you don't like tarragon, substitute dill or leave it out completely.

Ingredients

* 2 pounds green beans, trimmed
* 3 tablespoons extra-virgin olive oil
* 3 tablespoons minced garlic
* 3 tablespoons minced fresh parsley
* 1 tablespoon chopped fresh tarragon or 2 teaspoons dried
* 1/4 teaspoon salt
* Freshly ground pepper, to taste

Directions

1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.

2. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.

3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

[jezzie]

Cider-Mashed Sweet Potatoes

Ingredients:

1/3 cup apple cider
3 large sweet potatoes or yams, scrubbed but unpeeled
2 Tbsp. butter
1 Tbsp. Splnda brown sugar
Lightly toasted, chopped pecans or thinly sliced pineapple
rings, for garnish

• Boil the cider in a small saucepan over high heat until it is reduced by half, about 7 minutes. Set aside.

• Bring a pot of lightly salted water to a boil. Add the sweet potatoes and cook until tender, 30 to 40 minutes. Drain well.

• Peel the hot sweet potatoes, using a kitchen towel to protect your hands. Return the potatoes to the warm pot, add the cider, butter, brown sugar, and mash until well blended.

• Garnish and serve hot.

[jezzie]

Quinoa and Black Beans
Makes 2 servings, about 1/2 cup each


Ingredients:

1 teaspoon canola oil
1/2 bell pepper, chopped
2 tablespoons chopped red onion
1/2 cup canned black beans, rinsed
2 tablespoons broth (or water)
1/2 cup hot quinoa (cooked according to package directions)

Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender.

Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa.

For an extra zing, stir in your favorite salsa.

[jezzie]

Green Beans with Apple Cider

Ingredients:

16-ounce bags whole frozen green beans
light olive oil
1 small yellow skinned onion, finely chopped
1/2 cup apple cider
Salt and pepper

Put the beans in a large microwave safe bowl, loosely cover bowl with plastic food storage wrap and microwave on high 3 minutes. Uncover and stir the beans, then cover and microwave on high 4-5 minutes more.

Heat a small skillet over medium low heat. Add a drizzle of light olive oil and the onions and cook until beginning to caramelize, about 10 minutes, stirring frequently.

Add the cider, raise the heat to medium high and cook until liquid is reduced and syrupy, about 5 minutes.

Remove the beans from microwave. Season the beans with salt and pepper, to taste, and add to the pan with the onions and cider. Toss evenly to coat the beans and keep warm until ready to serve.

[jezzie]

Chickpea Burgers and Tahini Sauce

Ingredients

Chickpea burgers

* 1 19-ounce can chickpeas, rinsed
* 4 scallions, trimmed and sliced
* 1 egg
* 2 tablespoons all-purpose flour
* 1 tsp. oregano
* 1 clove garlic chopped
* 2 tablespoons extra-virgin olive oil
* 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired

Tahini sauce

* 1/2 cup low-fat plain yogurt
* 2 tablespoons tahini,
* 1 tablespoon lemon juice
* 1/3 cup chopped flat-leaf parsley
* 1/4 teaspoon salt

Directions

1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, and garlic in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.
2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
3. To prepare sauce and serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

[jezzie]

Squash/Mushroom Casserole

Ingredients:

* 1.5 lbs. summer squash
* 1 cup mushrooms
* 1/2 cup low fat mayo
* 1/2 cup chopped onion
* 1/2 cup chopped pecans
* 1 large egg
* 1/2 cup grated 2% cheddar cheese
* 1/4 stick butter
* Parmesan Cheese

Directions:

Slice squash and boil until tender. Drain and add butter and mash.
Preheat oven to 350°F and grease casserole dish with butter.
Spoon buttered mashed squash into bottom of casserole dish.

In a separate bowl, mix remaining ingredients except parmesan cheese.
Spread over squash layer and top with Parmesan. Bake uncovered 40 minutes.

[jezzie]

Green Bean Casserole
serves 4

Ingredients

Onion topping

* 1/2 teaspoon canola oil
* 1 large onion, thinly sliced
* 1/2 cup whole wheat breadcrumbs

Sauce and green beans

* 1 cups skim milk
* 3 black peppercorns
* 1 bay leaf
* Pinch grated nutmeg
* 1/2 teaspoon canola oil
* 1 small onion, finely chopped
* 1/2 pound mushrooms, trimmed and sliced (3 cups)
* 1 clove garlic, finely chopped
* 1/4 cup reduced-fat sour cream
* 2 Tbs. cup all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1 9-ounce package frozen green beans, (2 cups)

Directions

1. To make onion topping: Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden, about 30 minutes. Set aside.
2. To make sauce: Combine milk, peppercorns, bay leaf and nutmeg in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain into a measuring cup. (Discard peppercorns and bay leaf.)
3. Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3 to 4 minutes. Add mushrooms and garlic and cook, stirring, until tender, 3 to 4 minutes.
Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring. Reduce heat to low and cook, stirring, about 1 minute. Remove from heat. Whisk in sour cream, salt and pepper.
4. To assemble and bake casserole: Preheat oven to 425 degrees F. Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top. Toss together the reserved onions and breadcrumbs in a small bowl and spread over the beans. Bake until bubbling, approximately 15 minutes.

[jezzie]

Pineapple Sweet Potato Casserole
Makes 9 Servings

Ingredients

3 pounds sweet potatoes (about 6 large)
1 6 ounce cans crushed pineapple in juice, undrained
1/4 tsp ground cinnamon
1/2 cup cranberry/raisins

Directions

To cook the sweet potatoes in a conventional oven, bake them at 400 degrees for about 45 minutes, or until tender.
To cook in a microwave oven, prick each potato in several places with a fork, and microwave at high power for about 15 minutes, or until tender.
Set aside to cool; then peel and cut into bite-sized pieces. Place the potato pieces in a large bowl and toss with all of the remaining ingredients except the marshmallows.

Coat a 2 1/2 quart casserole dish with nonstick cooking spray, and place the sweet potato mixture in the dish.
Bake at 350 degrees for 35 to 40 minutes, or until the sweet potato mixture is bubbly and the top is lightly browned.
If the top starts to brown too quickly, loosely cover the dish with aluminum foil during the last 10 minutes of baking. Serve hot.

[PrairieMystic]

hi jezzie
I can't wait to try some of these recipes!

[jezzie]

Prairie

Squash Stew

Ingredients

* 3/4 cup dried chickpeas
* 2 1/2 pounds butternut squash, peeled, seeded and cut into 1-inch cubes
* 2 large carrots, peeled and cut into 1/2-inch pieces
* 1 large onion, chopped
* 1 cup red lentils
* 4 cups vegetable broth
* 2 tablespoons tomato paste
* 1 tablespoon minced peeled fresh ginger
* 1 teaspoon ground cumin
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 1/4 cup lime juice
* 1/2 cup chopped roasted unsalted peanuts
* 1/4 cup packed fresh cilantro leaves, chopped

Directions

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in a 6-quart slow cooker.
3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4. Stir in lime juice. Serve sprinkled with peanuts and cilantro over brown rice.

[jezzie]

Kale with Apples & Mustard
Pork and chicken would be well-suited to this sweet-and-sour side dish.

Makes 4 servings, about 3/4 cup each

1 tablespoon extra-virgin olive oil
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
2/3 cup water
2 Granny Smith apples, sliced
2 tablespoons cider vinegar
4 teaspoons whole-grain mustard
2 teaspoons Splnda brown sugar
Pinch of salt, or to taste

1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.

TIP: Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

[jezzie]

Spinach Salad with Warm Maple Dressing
Pure maple syrup, as opposed to artificially flavored and colored

Makes 4 servings, about 2 cups each

2 tablespoons chopped pecans
1 10-ounce package fresh spinach, torn, or 12 cups baby spinach
1 cucumber, peeled, seeded and cut into 1/4-inch slices
2 teaspoons extra-virgin olive oil
1 shallot, finely chopped
1/4 cup cider vinegar
2 tablespoons pure maple syrup
freshly ground pepper to taste
1/4 cup shredded smoked cheese, such as Gouda or Cheddar

1. Toast pecans in a small dry skillet over low heat, stirring often, until fragrant, 2 to 3 minutes. Transfer to a small bowl and let cool.
2. Toss spinach and cucumber in a salad bowl.
3. Heat oil in a small skillet over medium-low heat. Add shallot and cook, stirring, until softened, about 4 minutes. Add vinegar and maple syrup and bring to a boil. Season with pepper.
4. Immediately pour the dressing over the spinach and cucumber. Toss well and sprinkle with cheese and toasted pecans.

[fluffybear2]

Thanks for all the recipes! Can't wait to try them!

[jezzie]

Fluffy

Three-Ingredient Crock Pot Black Bean Chili - Quick&Easy
Serves 4

Ingredients:

2 15 oz. cans black beans, rinsed and drained
3 15 oz. jars salsa (mild – hot, depending on preference)
1 bag frozen corn, defrosted by running under cold water
1 tbsp fresh or bottled lime juice (optional)
Chopped fresh cilantro (optional)

Instructions:

Place ingredients in a crockpot. Cook on low for 8 hrs or high for 90 min.
Freezes well. Also delicious served over brown rice or sweet potatoes,
with a green vegetable side dish.

[from Sparrow]

[jezzie]

BOK CHOY IN FERMENTED BLACK BEANS AND CHILI

You can use the fermented black beans that come in a plastic bag (some come in tins/cans too) rather
than the Chinese Black Bean Sauce also available. - but you could use either, adjusting for your taste and obviously skipping the soaking part. You might want to add a spoonful of water in this case.

For the Sauce:
3 tsp fermented (Chinese) black beans*, soaked in 2 Tbsp.warm water for half hour.
2 cloves garlic, finely chopped
1 Tbsp Sichuan Chili-soybean paste/sauce (comes in a jar usually) or to taste.

For the Rest:
2 or 3 dried Chinese mushrooms, soaked in hot water for half hour
3 Tbsp cooking oil
3 slices (American 25c coin size) fresh ginger root, cut into fine matchsticks
12 ounces Bok Choy
3 or 4 large fresh mushrooms, sliced
1/2 tsp oriental sesame oil

Crush the blackbeans in a small bowl with the back of your spoon or chop them with it lightly. Add the garlic, crush it a little more, stir in the chili-soybean paste/sauce and set aside.

Squeeze liquid from dried mushrooms, remove stems and discard (or save for stock), and slice caps thinly. (Soaking liquid can be strained and saved for stock.)

Remove green leaves from the bok choy and slice crossways in broad ribbons, set aside. Cut the stems diagonally in roughly bite-size pieces.

Put your skillet on high heat, add the oil and ginger, then quickly toss in the sauce (first three ingredients above that you have in that small bowl), and toss in the bok choy stem pieces and stir quickly to coat them with the sauce, add the fresh and dried mushrooms, stir carefully again and keep stirring - but this shouldn’t take more than a couple of minutes. If it dries out too much, add a little mushroom soaking liquid or water.

Add the green leaves and quickly stir into the hot vegetables and down to the bottom of the pan to wilt them. .

Remove from heat, taste for seasoning, stir in sesame oil and serve with rice.

[fluffybear2]

That is a VERY intiguing recipe. I will have to try it because I love both black beans and bok choy. In fact bok choy is my very favorite vegetable. It is my main souce of calcium so whenever I see a recipe with it I have to try it. Also I am a big fan of oriental food of any type. I have just found an Asian market near me and I'm going to check it out this weekend. Thanks again for the great recipes!!

[jezzie]

I will look to see if I have any others that feature bok choy. I buy the baby version since I live alone.

EGGPLANT AND MUSHROOM LASAGNA
serves 2 - This dish is not recommended for freezing.

Preheat oven to 400 F. Put water on for noodles.

One pound of eggplant - sliced thin and sauteed lightly until tender
One and a half cups homemade tomato pasta sauce (or store bought)
Quarter pound or more mushrooms - sliced and sauteed
Half cup mozzarella 'cheez' - grated (I use low fat cheese)
Quarter cup parmesan 'cheez' - grated ... " "

Half pound tofu (I use firm and thin out with veg. stock) - whooshed in
blender and seasoned with pepper, dash of tabasco, half the soy
'parmesan' - other seasonings, your choice.

Quarter cup wheat breadcrumbs
Herbs: parsley, thyme, basil, oregano pepper to taste.

Lasagna noodles six - eight whole wheat noodles for an 8 by 10 inch baking dish
(I use Healthy Harvest whole wheat blend)

METHOD:
Cook noodles for around eight minutes while the eggplant is being sauteed.

Lightly sauce bottom of the baking dish, add layers of noodles, the sauce, eggplant,
mushrooms, soy 'mozzarella', herbs, pepper,etc.

Top with tofu mix, then sprinkle on breadcrumbs and soy 'parmesan' and bake for 30 minutes or so or until lasagna is heated through and top has browned.

Let it stand for about 15 minutes before cutting. Serve with salad of choice.

[jezzie]

Spicy Squash Soup

2 medium acorn or butternut squash
2 1/2 cups broth
1 cup orange juice
1 tbsp. butter
2 Tbs. olive oil
1/2 cup chopped onion
6 cloves garlic, crushed
8 oz mushrooms, sliced
1/4 tsp. dry mustard
1/4 tsp salt
1 tbsp. minced fresh ginger (about the size of your thumb, grated)
1/4 tsp. cayenne or fresh chili paste, to taste

Split the squash lengthwise and bake face down in a 375 degree oven on
an oiled tray 30 minutes or until soft.
Cool and scoop out the insides. You'll need about 3 cups worth.
Put in a blender with the stock and puree until smooth.
Combine in a pot with the orange juice
Heat the butter,oil and add garlic, onion, salt, ginger,etc.
Sautee until onions are soft (you may need to add a little stock if it sticks.)
Add mushrooms, cover, and cook 10 minutes. Add the contents of the skillet to the pot.
Simmer for about twenty minutes

[jezzie]

Vegetable Fried Rice (with egg)

1 cup instant brown rice
1 and 1/4 cups vegetable broth
2 eggs, lightly beaten
2 teaspoons canola oil
6 ounces asparagus spears, trimmed and cut into 1-inch
pieces (about 1/2 bunch)
1 medium red bell pepper, thinly sliced into 1-inch pieces
4 scallions, cut into 1-inch pieces
1 clove garlic, minced
1 tablespoon minced fresh ginger
1 tablespoon reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon toasted sesame oil
Hot red pepper sauce, to taste

1. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.
2. While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently,until just set, 30 seconds to 1 minute. Transfer to a small bowl.
3. Heat canola oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat;stir in sesame oil and hot sauce.

Makes 2 servings

[jezzie]

Crockpot Layered Vegetables
serves four

6 sliced potatoes
1 large onion, sliced
1 zucchini, sliced
1 cup corn, frozen or fresh
1 cup peas , frozen or fresh
1 cup sliced mushrooms
1 cup broccoli crowns
1 cup green beans

Sauce:
2 1/2 cups tomato sauce
1/4 cup low-sodium soy sauce
1 teaspoon ground thyme
1 teaspoon dry mustard
1 teaspoon basil
2 teaspoons chili powder
1/2 teaspoon cinnamon
1/8 teaspoon sage
2 tablespoons parsley

Layer vegetables in crockpot in order given. Mix together ingredients
for sauce and pour over vegetables. Cook six hours at high or 10 on low.

[jezzie]

Black Bean Sautee

1 can black turtle beans (15 oz)
8 oz kale
8 oz red Swiss chard
8 oz bok choy
1 large poblano chili
2 small jalapeno peppers
1 tsp crushed red pepper
1 Tbs finely chopped garlic
1 small red onion (sliced)
1 tsp cracked black pepper
3 oz pure sesame oil

First heat the oil with the pepper and crushed red pepper.

Add the black beans, garlic, peppers, after the oil becomes hot.

Now add the remaining ingredients and lightly sautee for only 3 to 4 minutes.
The greens should only be slightly wilted and the white stalk of the bok choy still crisp.