Corn & Black Bean Quinoa Salad

From Eating Well, Aug. 2013

(h^f = high fiber )

Super Bowl of Chicken Salsa Chili

14 oz. boneless, skinless, chicken: diced into 1" cubes

5 oz. diced onions

5 oz. diced red/green peppers

2/3 Cup finely chopped garlic or elephant garlic

10 oz can of Rotel Diced Tomato & Green Chili - Original

15 oz can of low salt garbanzo beans

15 oz can of low salt black beans

15 oz can of no salt added kidney beans

16 oz cherry tomatoes

28 oz. tomato puree

1 cup unsalted chicken broth

2 TBS fresh cilantro

1 TBS chili powder

1 tsp cayenne pepper

1 TBS Mrs. Dash garlic & herb seasoning

fresh lime juice to taste

Combine all ingredients in a slow cooker.

Cook on low, 6-8 hours

Makes 8 servings

Nutrition for 1 serving of Super Bowl of Chicken Salsa Chili:

Broiled Salmon Salad

Broiled Salmon Salad (from whfoods.org)

This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking. Substitute the romaine lettuce with Swiss Chard or spinach for a more nutrient-rich dish.

Prep and Cook Time: 20 minutes
Ingredients:

3/4 lb salmon filets cut in 4 pieces
2 TBS chopped fresh mint
3 TBS chopped fresh basil
2 TBS chopped fresh cilantro
2 TBS lemon juice
2 TBS extra virgin olive oil
3 TBS chopped pumpkin seeds
salt & pepper to taste
1 head romaine lettuce, rinsed and chopped
1 medium tomato, seeds and excess pulp removed and sliced
1/2 medium avocado cut into 1 inch chunks
2 TBS lemon juice
extra virgin olive oil to taste
salt & pepper to taste

Directions:
Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.
Serves 4

Nutritional analysis available at;

http://whfoods.org/genpage.php?pfriendly=1&tname=recipeprofile&dbid=139

Salmon with Mustard and Ginger

From the book, The World's Healthiest Foods :

Salmon with Mustard and Ginger

Prep and Cook Time: 15 minutes

Ingredients:

       8 oz salmon fillet

       2 tsp + 1 TBS lemon juice

       1 TBS extra virgin olive oil

       1 clove garlic, pressed

       1 tsp yellow or Dijon mustard

       1/2 tsp soy sauce

       2 TBS cilantro

       2 TBS grated ginger

       sea salt and pepper to taste

Directions:

1.           To Quick Broil salmon, preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.

2.           Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)

3.           Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

4.           Top salmon 1 TBS lemon juice and the remaining ingredients.

Cuban chicken with linguica and rice

INGREDIENTS
1/4 cup fresh lime juice
1/4 cup chopped fresh cilantro stems
2 tablespoons olive oil
1 tablespoon finely grated lime peel
1 tablespoon chopped fresh thyme
2 teaspoons Hungarian sweet paprika
2 teaspoons ground black pepper
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground allspice
10 chicken thighs with skin and bone (about 4 1/2 pounds)

1 tablespoon olive oil
1/2 pound fully cooked Portuguese linguiça sausage links, cut into 1/4-inch-thick rounds (or substitute chorizo).

2 cups finely chopped onions
1/2 cup chopped red bell pepper
3 garlic cloves, chopped
2 cups arborio rice or short-grain white rice
2 1/2 cups (or more) low-salt chicken broth
2 medium tomatoes, diced
2 teaspoons Hungarian sweet paprika
1/2 cup coarsely chopped fresh cilantro
Lime wedges

PREPARATION
Whisk first 11 ingredients in medium bowl for marinade. Place chicken in large resealable plastic bag; add marinade. Seal bag; turn several times to coat chicken. Refrigerate chicken at least 4 hours and up to 1 day, turning bag occasionally. Using tongs, transfer chicken from bag to plate, allowing excess marinade to drip back into bag. Reserve marinade.

Heat 1 tablespoon oil in heavy large wide pot over medium heat. Add linguica and sauté until beginning to brown and fat begins to render, about 3 minutes. Using slotted spoon, transfer linguica to medium bowl. Increase heat to medium-high. Add half of chicken, skin side down, to pot. Sauté until brown, about 5 minutes per side. Transfer to plate. Repeat with remaining chicken.

Pour off all but 3 tablespoons fat from pot; discard excess fat. Add chopped onions; sauté 4 minutes, scraping up any browned bits. Add chopped bell pepper and chopped garlic. Sauté until onions are translucent, about 2 minutes. Mix in rice, stirring to blend with vegetables. Add 2 1/2 cups broth, tomatoes with any juice, paprika, saffron, and reserved marinade. Bring to boil, stirring to blend. Return chicken, linguica, and any accumulated juices to pot, pressing chicken partially into rice.

Reduce heat to low, cover, and simmer 15 minutes.  Continue to simmer until rice is tender and chicken is cooked through, adding more broth by 1/4 cupfuls if rice is dry, about 10 minutes longer. Season to taste with salt and pepper.

Transfer rice and chicken to large shallow bowl. Garnish with cilantro and lime wedges and serve.

Serves 6.

Farmer Fred Salsa

2 lbs. of very ripe tomatoes (Celebrity, Ace, Big Beef)
 
2 to 4 warm to hot peppers, seeds removed (Inferno, Numex Joe E. Parker or Anaheim) (Wear Rubber Gloves)
 
One-half of a home grown onion (preferably a yellow,
such as Stockton yellow, Or Stockton Red)
 
One-half cup fresh cilantro (remove stems)
 
2 cloves minced garlic
 
2 tsp. sugar
 
2 TBS juice from a fresh lime
 
Garlic salt (to taste)
 
Dice the tomatoes. (or use a food processor...very briefly).
 
Chop the peppers, onions and cilantro in a food processor.
 
Stir all ingredients, including the garlic, sugar, garlic salt
and lime juice, together.
 
Makes about 3 cups.

"Sweatin' Up A Storm" Chili

This chili recipe took first place in the 1984 Sacramento

Media Chili Cookoff. The Secret? Home grown ingredients,

especially the tomatoes, peppers, garlic and onions! 

For best results, use paste tomatoes. Recommended varieties:

San Marzano, Classica, Viva Italia, Polish Linguisa or Roma VF.

3 medium onions (Stockton Red)

2 medium green peppers (Yolo Wonder, Flamingo or Gypsy)

3 stalks celery

3 cloves garlic

1 serrano chili pepper (remove seeds)

1 jalpeno cili pepper (remove seeds)

1 Fresno or Anaheim chili pepper (remove seeds)

For sadists and mosochists only: Leave the seeds in the peppers.

8 lbs chuck, coarsley ground

30 oz. fresh tomatoes (peeled and cored)

15 oz. tomato sauce

6 oz. tomato paste

7 oz. diced green chilies (canned)

2 or 3 fresh bay leaves

2 Tbs fresh oregano

4 Tbs fresh cilantro

1 Tbs fresh parsley

1 Tbs cayenne pepper

6 oz. chili powder

1 Tbs crushed cumin seed

12 oz. Carte Blanca beer (You may consume 6 oz. of this directly)

12 oz. spring water

Add garlic salt to taste

Add Tabasco sauce to taste

Dice and saute first seven ingredients. Add meat; brown.

Add remaining ingredients.

Add enough water just to cover the top of the ingredients.

Cook for three hours on low heat. Stir often.

Makes 24 servings. Freezes well. Supply diners with sweatbands.