Three Bean Chili

And while I’ve got the blog open, I may as well post another recipe I just tried tonight.  Once again, it’s from Cooking Light.  I’m loving all of the healthy recipes I’ve been making lately!

Grossman suggested doubling or even tripling this he loved it so much.  I’m thinking of making a triple batch and freezing part of it; I’ll report back on how that goes if/when I do it.  I also whipped up a quick batch of instant cornbread to go with this.  So good!

Three Bean Chili

Ingredients

  • 2  teaspoons  olive oil
  • 1  cup  prechopped onion
  • 1/2  cup  prechopped green bell pepper  (I don’t like green pepper so I skipped it)
  • 2  teaspoons  bottled minced garlic  (I minced three cloves of garlic)
  • 3/4  cup  water
  • 2  tablespoons  tomato paste
  • 2  teaspoons  chili powder
  • 2  teaspoons  ground cumin
  • 1/4  teaspoon  black pepper
  • 1  (15 1/2-ounce) can garbanzo beans, rinsed and drained
  • 1  (15 1/2-ounce) can red kidney beans, rinsed and drained
  • 1  (15 1/2-ounce) can black beans, rinsed and drained
  • 1  (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)  (I used low-sodium chicken broth)
  • 1  (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
  • 1  tablespoon  yellow cornmeal
  • 1/4  cup  chopped fresh cilantro  (didn’t have it, didn’t add it)
  • 6  tablespoons  reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:
180 (25% from fat)
Fat:
4.9g (sat 1.5g,mono 1.7g,poly 0.3g)
Protein:
8.4g
Carbohydrate:
29.5g
Fiber:
8.6g
Cholesterol:
5mg
Iron:
2.3mg
Sodium:
714mg
Calcium:
86mg
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Published in: on January 25, 2009 at 2:43 am  Leave a Comment  
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Chicken Orzo Salad with Goat Cheese

I’m getting a lot of use out of my Cooking Light magazines lately.  This one was dang tasty; so much so that I’ve now made it three times.  I plan on having some friends over for lunch soon and I just might have to make this for them.

Chicken Orzo Salad with Goat Cheese

Ingredients

  • 1 1/4  cups  uncooked orzo (rice-shaped pasta)
  • 3  cups  chopped grilled chicken breast strips  (I used thighs)
  • 1 1/2  cups  trimmed arugula  (I used spinach)
  • 1  cup  grape tomatoes, halved
  • 1/2  cup  chopped red bell pepper
  • 1/4  cup  prechopped red onion
  • 2  tablespoons  chopped fresh basil
  • 1  teaspoon  chopped fresh oregano
  • 2  tablespoons  red wine vinegar
  • 1  tablespoon  extravirgin olive oil
  • 1/8  teaspoon  salt
  • 1/8  teaspoon  black pepper
  • 6  tablespoons  (1 1/2 ounces) crumbled goat cheese  (I thought I had it on hand but it turns out it was Feta.  Still tasted great though)

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese.

Nutritional Information

Calories:
295 (23% from fat)
Fat:
7.7g (sat 2.9g,mono 2.8g,poly 1.1g)
Protein:
24.4g
Carbohydrate:
32.1g
Fiber:
2g
Cholesterol:
55mg
Iron:
2.4mg
Sodium:
788mg
Calcium:
40mg
Published in: on January 25, 2009 at 2:32 am  Leave a Comment  
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Thai Noodle Salad w/ Tofu

For as much as I love Asian food, I really don’t like tofu.  I keep trying it though, because I’m optimistic that one day I’ll get what Jamiesan and Grossman see in it.  Actually, I take that back.  There’s a noodle/tofu dish at a Thai place in LA that I absolutely loved, but that’s because the tofu didn’t feel like tofu (or at least what most tofus feel like).  See, it’s not really about the taste for me, it’s a texture thing.

Anyway, long story short, I saw this recipe in Cooking Light and thought I’d give it a whirl since we’re trying to be healthier.  As it turns out, this was really really good!  I used extra-firm tofu instead of firm, and I didn’t press it or marinate it for as long as the recipe requires because I’m lame and didn’t actually read the directions till I got home and then I was all “30 minutes?! what the hell?!” and “2 hours!!  Fuck!  Well, we’re gonna wing it”.  But even with my pressing of only 15 minutes and marinating for only 30, it turned out great!  It’s similar to the Vietnamese Noodles, but it has a slightly different flavor profile.  Also?  It’s spicy, and I only used about half of the recommended chili garlic sauce.

Thai Noodle Salad w/ Sauteed Tofu

Ingredients

  • 3/4  pound  firm water-packed tofu, drained  (I used extra-firm)
  • 2  tablespoons  fresh lime juice  (I used from a bottle because I’m lame)
  • 1  tablespoon  low-sodium soy sauce
  • 1  tablespoon  chili garlic sauce  (I used about 2 tsp.)
  • 1  teaspoon  sugar
  • 2  teaspoons  grated peeled fresh ginger (hello, from a jar)
  • 1/2  teaspoon  crushed red pepper
  • 2  garlic cloves, minced
  • 1  tablespoon  peanut oil (I used olive oil.  sue me.)
  • Noodles:
  • 3/4  pound  uncooked rice vermicelli
  • Dressing:
  • 1/4  cup  fresh lime juice
  • 3  tablespoons  chili garlic sauce (I used about half that)
  • 2  tablespoons  low-sodium soy sauce
  • 2  tablespoons  peanut oil (olive again)
  • 1  tablespoon  Thai fish sauce
  • 2  teaspoons  sugar
  • 2  teaspoons  grated peeled fresh ginger
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  crushed red pepper  (I just used a few sprinkles)
  • Remaining ingredients:
  • 2  cups  thinly sliced romaine lettuce
  • 1  cup  shredded carrot
  • 1/2  cup  chopped fresh cilantro
  • 1/4  teaspoon  salt

Preparation

1. To prepare tofu, cut tofu into 3/4-inch-thick slices. Arrange tofu slices in a single layer on several layers of paper towels. Top with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 minutes. Remove tofu from paper towels; cut into 3/4-inch cubes. Combine tofu, 2 tablespoons juice, and next 6 ingredients (through garlic) in a zip-top plastic bag. Seal and marinate at room temperature 2 hours, turning bag occasionally.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan, swirling to coat; heat 30 seconds. Remove tofu from bag; discard marinade. Add tofu to pan; sauté 5 minutes or until crisp, carefully turning to brown all sides. Remove from heat.

3. To prepare noodles, while tofu marinates, place vermicelli in a large bowl. Cover with boiling water. Let stand 20 minutes or until tender. Drain and rinse under cold water; drain well. Set noodles aside.

4. To prepare dressing, combine 1/4 cup juice and next 8 ingredients (through 1/4 teaspoon red pepper), stirring with a whisk.

5. Combine vermicelli, lettuce, and remaining ingredients in a large bowl. Add dressing; toss well to combine. Top with tofu.

Nutritional Information

Calories:
336 (26% from fat)
Fat:
9.8g (sat 1.5g,mono 5g,poly 2.8g)
Protein:
10.3g
Carbohydrate:
57.2g
Fiber:
2.4g
Cholesterol:
0.0mg
Iron:
2.5mg
Sodium:
794mg
Calcium:
132mg

As a side note, I prepare my noodles differently.  I boil them for 2-3 minutes and then rinse them for a couple of minutes with cold water.  I’ve tried the “put them in a bowl w/ boiling water” thing, and I think that they kind of turn out gummy.  Just my own preference though.

Published in: on January 14, 2009 at 3:21 pm  Leave a Comment  
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Mayonnaise FAIL

I was in the middle of making sandwiches for lunch when I realized I was out of mayo.  None in the fridge, none in the pantry.  Fuck!  But hey, I’m resourceful, I have recipes!  And supposedly homemade mayo is supposed to taste better than storebought.  Yeah, that’s a big negatory.

Mine looked NOTHING like mayo.  It was bright (almost neon) yellow, thin, and tasted like stale lemony olive oil.  So gross.

Mayonnaise recipe:

  • 1 large egg yolk, at room temperature 30 minutes
  • 1/2 teaspoon Dijon mustard
  • 3/4 cup olive or vegetable oil (or a combination), divided
  • 1 teaspoon white-wine vinegar or cider vinegar
  • 1 1/2 teaspoons fresh lemon juice
  • 1/4 teaspoon white pepper

Whisk together yolk, mustard, and 1/4 teaspoon salt until combined well. Add about 1/4 cup oil drop by drop, whisking constantly until mixture begins to thicken. Whisk in vinegar and lemon juice, then add remaining 1/2 cup oil in a very slow, thin stream, whisking constantly until well blended. If at any time it appears that oil is not being incorporated, stop adding oil and whisk mixture vigorously until smooth, then continue adding oil. Whisk in salt to taste and white pepper. Chill, surface covered with plastic wrap, until ready to use.

Published in: on January 13, 2009 at 12:37 am  Leave a Comment