Roasted Chick Peas (Gorbanzo beans)
Spicy chick peas are great as a substitute for croutons – they are crunchy, spicy, and add a fat free protein to your salad
1lb of dry chick peas
Spices
Oil spray
Soak overnight or quick soak (bring to a boil, turn off heat, and soak for 2 hours) the chick peas
Rinse, fill with fresh water and cook the chick peas for 1 hour
Rinse and drain
(you can also use two large cans of chick peas – just drain and rinse well)
Set the chick peas on paper towels to dry completely
Preheat oven to 375
Put chick peas on a cookie sheet or a jelly roll pan
Spray with oil
Generously sprinkle with spices (I use curry powder, cumin, chili powder, salt, hot pepper, regular pepper, turmeric, and crushed rosemary)
With a spoon, stir the chick peas so that they are all even coated
Spray with oil again
Cook in the oven, gently shaking the pan every 20 minutes
After 1 hour, shake every 5 minutes until they are done – usually lightly burned on the sides of the pan, and completely crunchy in the middle of the pan
Warning: if you do not cook them to complete crunch, they will mold
Store in an air tight container
submitted by: Ellen Drommond
Thursday, September 10, 2009
Wednesday, September 9, 2009
Texas trail beef macaroni
Texas trail beef macaroni
1 lb lean ground hamburger
1 c chopped onion
2 garlic cloves, minced
1 qt beef stock (4 cups)
29 oz canned crushed tomatoes
1/2 c water, as needed
2 tsp Worcestershire sauce
2 tsp chili powder
1/2 tsp dried basil
4 c whole-wheat macaroni, uncooked
FF sour cream, for topping
FF or soy cheddar cheese, for topping
Tabasco (optional, to spice it up)
In a large stockpot, brown beef with onions. Add all remaining ingredients. Bring to a boil; cover, and cook 10 minutes, until macaroni is tender. Top with sour cream, cheddar, and/or Tabasco.
Serves 8
submitted by: Ellen Drommond
1 lb lean ground hamburger
1 c chopped onion
2 garlic cloves, minced
1 qt beef stock (4 cups)
29 oz canned crushed tomatoes
1/2 c water, as needed
2 tsp Worcestershire sauce
2 tsp chili powder
1/2 tsp dried basil
4 c whole-wheat macaroni, uncooked
FF sour cream, for topping
FF or soy cheddar cheese, for topping
Tabasco (optional, to spice it up)
In a large stockpot, brown beef with onions. Add all remaining ingredients. Bring to a boil; cover, and cook 10 minutes, until macaroni is tender. Top with sour cream, cheddar, and/or Tabasco.
Serves 8
submitted by: Ellen Drommond
Tamale Pie
Tamale Pie
Put in casserole dish at 350 degrees until cornmeal mixture is no longer runny......maybe 35-45 minutes
Ingredients:
1 cup cornmeal
1 1/2 cups skim milk
1 large egg, beaten
1 pound extra lean ground beef
1 large onion
3tbsp chili powder
1tbsp cumin
2 tbsp Salt
Dash of hot pepper
16 ounces canned diced or crushed tomatoes
16 ounces canned corn, drained
1 cup fat-free shredded cheddar cheese
Directions:
1. Dice and brown the onions in oil spray
2. Add beef and brown it
3. In a large mixing bowl, combine cornmeal, milk and egg.
4. Stir in meat, seasonings, tomatoes, and corn until well blended. Pour into casserole dish and put in oven.
When firm sprinkle with cheese. Cook another 5 minutes until cheese is melted. (Can also top with FF sour cream if desired).
*NOTE: If you would like a spicier flavor, you can add 1 small can chopped green chilies or substitute Rotel tomatoes for the diced tomatoes. Can also add a can of rinsed black beans.
submitted by: Ellen Drommond
Put in casserole dish at 350 degrees until cornmeal mixture is no longer runny......maybe 35-45 minutes
Ingredients:
1 cup cornmeal
1 1/2 cups skim milk
1 large egg, beaten
1 pound extra lean ground beef
1 large onion
3tbsp chili powder
1tbsp cumin
2 tbsp Salt
Dash of hot pepper
16 ounces canned diced or crushed tomatoes
16 ounces canned corn, drained
1 cup fat-free shredded cheddar cheese
Directions:
1. Dice and brown the onions in oil spray
2. Add beef and brown it
3. In a large mixing bowl, combine cornmeal, milk and egg.
4. Stir in meat, seasonings, tomatoes, and corn until well blended. Pour into casserole dish and put in oven.
When firm sprinkle with cheese. Cook another 5 minutes until cheese is melted. (Can also top with FF sour cream if desired).
*NOTE: If you would like a spicier flavor, you can add 1 small can chopped green chilies or substitute Rotel tomatoes for the diced tomatoes. Can also add a can of rinsed black beans.
submitted by: Ellen Drommond
Mexican Polenta
Mexican Polenta
1 medium onion, chopped
1 medium green sweet pepper, chopped
3 cloves of garlic, minced
1 tab. olive oil
1 lb. lean uncooked ground turkey or beef
3 tabsp. chili powder
1 tabsp. cumin
1/4 teas. ground red pepper
1 (15) oz. can black beans, rinsed and drained
1 (14-1/2) oz. can diced tomatoes, undrained
1 cup bottled salsa
2 lbs. polenta, I make my own (3 1/2 cups of water mixed with 1 1/4 cup cornmeal and 1 teasp salt) bring to boil and stir constantly for 5 minutes. Makes 2 lbs.
2 cups shredded soysation soy cheese (Trader Joes)
2/3 cup fresh chopped tomato
1/4 cup snipped fresh cilantro
Preheat oven to 375. In a 12 inch skillet or wok, cook onion, sweet green pepper, and garlic in 1 tab. oil for about 8 minutes. Add turkey (or beef), chili powder, cumin, and red pepper. Cook until turkey is not longer pink, stirring to break up the meat. Add the beans, undrained canned tomatoes, and salsa. Bring to boiling, reduce heat. Simmer gently, uncovered for 15 minutes more.
Meanwile, pam spray a 9x12 baking dish. Slice and press 1 lb of polenta into bottom of casserole. Top with 1/2 of cheese, place meat mixture on top of cheese. Slice and place remaining lb. of polenta on top of cheese and place remaining cheese on top of polenta. Sprinkle chopped tomatoes on top of cheese. Bake for 35 min. or until bubbly. Sprinkle with cilantro. Let stand for 15 minutes before serving.
You can use premade polenta (sold in rolls) or you can make your own the night before (I always make my own, it’s cheaper and better):
Boil 8 cups of water, reduce heat to low
Stirring or beating continuously with a wisk, add 3 cups of Corn Meal (yellow)
When the mixture is really thick, mix with a wooden spoon and add a can of corn
Pour ½ mixture into the casserole dish, and the other ½ into a container (you will use the second ½ for the top, and you can just slice it and put it on top)
Refrigerate the polenta a few hours or overnight.
submitted by: Ellen Drommond
1 medium onion, chopped
1 medium green sweet pepper, chopped
3 cloves of garlic, minced
1 tab. olive oil
1 lb. lean uncooked ground turkey or beef
3 tabsp. chili powder
1 tabsp. cumin
1/4 teas. ground red pepper
1 (15) oz. can black beans, rinsed and drained
1 (14-1/2) oz. can diced tomatoes, undrained
1 cup bottled salsa
2 lbs. polenta, I make my own (3 1/2 cups of water mixed with 1 1/4 cup cornmeal and 1 teasp salt) bring to boil and stir constantly for 5 minutes. Makes 2 lbs.
2 cups shredded soysation soy cheese (Trader Joes)
2/3 cup fresh chopped tomato
1/4 cup snipped fresh cilantro
Preheat oven to 375. In a 12 inch skillet or wok, cook onion, sweet green pepper, and garlic in 1 tab. oil for about 8 minutes. Add turkey (or beef), chili powder, cumin, and red pepper. Cook until turkey is not longer pink, stirring to break up the meat. Add the beans, undrained canned tomatoes, and salsa. Bring to boiling, reduce heat. Simmer gently, uncovered for 15 minutes more.
Meanwile, pam spray a 9x12 baking dish. Slice and press 1 lb of polenta into bottom of casserole. Top with 1/2 of cheese, place meat mixture on top of cheese. Slice and place remaining lb. of polenta on top of cheese and place remaining cheese on top of polenta. Sprinkle chopped tomatoes on top of cheese. Bake for 35 min. or until bubbly. Sprinkle with cilantro. Let stand for 15 minutes before serving.
You can use premade polenta (sold in rolls) or you can make your own the night before (I always make my own, it’s cheaper and better):
Boil 8 cups of water, reduce heat to low
Stirring or beating continuously with a wisk, add 3 cups of Corn Meal (yellow)
When the mixture is really thick, mix with a wooden spoon and add a can of corn
Pour ½ mixture into the casserole dish, and the other ½ into a container (you will use the second ½ for the top, and you can just slice it and put it on top)
Refrigerate the polenta a few hours or overnight.
submitted by: Ellen Drommond
Curried Crockpot lentils with spinach
Curried Crockpot lentils with spinach
Ingredients:
* 1 1/2 teaspoon curry powder
* 1/2 teaspoon ground cumin
* 1 teaspoon ginger
* 1/4 teaspoon turmeric
* 1/4 teaspoon cayenne
* 1 medium onion, chopped
* 2 cloves garlic, crushed and minced
* 1 cup lentils, rinsed
* 1 cup rice
* 1 10-ounce package chopped spinach or other greens (I used frozen)
* 4 cups water
* 4 chicken or veggie bullion cubes
* salt to taste
Preparation:
Combine all ingredients in the slow cooker/Crock Pot. Cover and cook on low for about 4 hours, or until rice and lentils are tender but not mushy. Stir often (may stick to the sides).
Note: you can also try adding peas and carrots or, as another variation, try barley instead of rice
submitted by: Ellen Drommond
Ingredients:
* 1 1/2 teaspoon curry powder
* 1/2 teaspoon ground cumin
* 1 teaspoon ginger
* 1/4 teaspoon turmeric
* 1/4 teaspoon cayenne
* 1 medium onion, chopped
* 2 cloves garlic, crushed and minced
* 1 cup lentils, rinsed
* 1 cup rice
* 1 10-ounce package chopped spinach or other greens (I used frozen)
* 4 cups water
* 4 chicken or veggie bullion cubes
* salt to taste
Preparation:
Combine all ingredients in the slow cooker/Crock Pot. Cover and cook on low for about 4 hours, or until rice and lentils are tender but not mushy. Stir often (may stick to the sides).
Note: you can also try adding peas and carrots or, as another variation, try barley instead of rice
submitted by: Ellen Drommond
Lentil and Barley Salad
Lentil and Barley Salad:
1 cup dried lentils
1-14 oz. can fat free chicken broth or veggie broth (use homemade defatted broth or boullion) or just 2 chicken broth cubes and 2 cups of water
1 cup uncooked pearl barley
2 3/4 c. water
3/4 c. diced red onion
1/2 c. chopped fresh parsley
1/2 c. fresh lemon juice
1/4 c. olive oil
Salt and Pepper
2 cloves garlic, minced
Combine lentils and broth in saucepan. Bring to a boil over medium heat. Reduce heat and simmer 10 minutes, until liquid is absorbed. Stir in barley and water; bring to simmer. Cook 18 minutes or until liquid is absorbed, stirring occasionally. Add remaining ingredients. Toss to combine. Transfer to a nice bowl. Cool to room temperature. Cover and chill at least 1 hour or overnight. Garnish with parsley if desired. May be served at room temp.
submitted by: Ellen Drommond
1 cup dried lentils
1-14 oz. can fat free chicken broth or veggie broth (use homemade defatted broth or boullion) or just 2 chicken broth cubes and 2 cups of water
1 cup uncooked pearl barley
2 3/4 c. water
3/4 c. diced red onion
1/2 c. chopped fresh parsley
1/2 c. fresh lemon juice
1/4 c. olive oil
Salt and Pepper
2 cloves garlic, minced
Combine lentils and broth in saucepan. Bring to a boil over medium heat. Reduce heat and simmer 10 minutes, until liquid is absorbed. Stir in barley and water; bring to simmer. Cook 18 minutes or until liquid is absorbed, stirring occasionally. Add remaining ingredients. Toss to combine. Transfer to a nice bowl. Cool to room temperature. Cover and chill at least 1 hour or overnight. Garnish with parsley if desired. May be served at room temp.
submitted by: Ellen Drommond
Chicken Barley Bake
Chicken Barley Bake
1 c chopped onion
3/4 c chopped carrots
3/4 c water
3/4 c pearl barley
1.5 tsp instant chicken bouillon (dry) (I used 1 cube of Knorr brand, or 2 cubes Market Basket)
1/2 tsp poultry seasoning (I don’t use this)
1 clove garlic, minced
4 chicken thighs, skinned (1.5 lbs)
2 TBS fresh parsley, chopped
Preheat oven to 350*. In a medium saucepan, combine onion, carrots, water, barley, bouillon powder, poultry seasoning, and garlic. Heat mixture until boiling. Pour hot mixture into 1.5 qt casserole dish or 9 x 9" baking dish. Remove all visible fat from chicken. Arrange chicken thighs atop mixture. Bake, covered, at 350* for 1 hour or until barley and chicken are tender. Sprinkle with parsley.
I bake this in a roasting pan with a heavy lid. It keeps all the flavors in. Even my kids like this dish. The barley comes out very moist and delicious. Sometimes I double the barley ingredients because we always run out of that first.
submitted by: Ellen Drommond
1 c chopped onion
3/4 c chopped carrots
3/4 c water
3/4 c pearl barley
1.5 tsp instant chicken bouillon (dry) (I used 1 cube of Knorr brand, or 2 cubes Market Basket)
1/2 tsp poultry seasoning (I don’t use this)
1 clove garlic, minced
4 chicken thighs, skinned (1.5 lbs)
2 TBS fresh parsley, chopped
Preheat oven to 350*. In a medium saucepan, combine onion, carrots, water, barley, bouillon powder, poultry seasoning, and garlic. Heat mixture until boiling. Pour hot mixture into 1.5 qt casserole dish or 9 x 9" baking dish. Remove all visible fat from chicken. Arrange chicken thighs atop mixture. Bake, covered, at 350* for 1 hour or until barley and chicken are tender. Sprinkle with parsley.
I bake this in a roasting pan with a heavy lid. It keeps all the flavors in. Even my kids like this dish. The barley comes out very moist and delicious. Sometimes I double the barley ingredients because we always run out of that first.
submitted by: Ellen Drommond
Beef and Bulgur Casserole
1 ½ lbs lean ground beef
1 large onion chopped (about 1 cup)
1 can diced tomatoes (large can, 29 oz, not drained)
1 clove garlic, finely chopped
1.5 cup uncooked bulgur
3 cups water
3 Tbsp fresh parsley (I used 1 ½ Tbsp dried)
3 beef bouillon cubes
Beans (if desired)
1 ½ tsp salt
1 ½ tsp fresh (or ½ tsp dried) oregano
¼ tsp pepper
Heat oven to 350 degrees. Cook ground beef and onion in a skillet, stirring frequently, until beef is brown. Stir in remaining ingredients, bring to a boil. Pour into ungreased 2-quart casserole. Cover and bake about 45 minutes or until bulgur is tender. Sprinkle with fresh parsley if desired.
Submitted by: Ellen Drommond
1 large onion chopped (about 1 cup)
1 can diced tomatoes (large can, 29 oz, not drained)
1 clove garlic, finely chopped
1.5 cup uncooked bulgur
3 cups water
3 Tbsp fresh parsley (I used 1 ½ Tbsp dried)
3 beef bouillon cubes
Beans (if desired)
1 ½ tsp salt
1 ½ tsp fresh (or ½ tsp dried) oregano
¼ tsp pepper
Heat oven to 350 degrees. Cook ground beef and onion in a skillet, stirring frequently, until beef is brown. Stir in remaining ingredients, bring to a boil. Pour into ungreased 2-quart casserole. Cover and bake about 45 minutes or until bulgur is tender. Sprinkle with fresh parsley if desired.
Submitted by: Ellen Drommond
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