Salmon Asparagus Farro Bowl

Four Bean Chili

Nutritious. Warming. Low in calories, salt, carbs, fat and sugar. High in fiber. Colorful. Vegan (minus the grated cheese). Mild. Easy!
 
4 oz. red beans
4 oz. black turtle beans
4 oz. great northern white beans
4 oz. pinto beans
32 oz. chopped tomatoes (we combine cherry tomatoes and roasted tomatoes)
10 oz. diced sweet red and green peppers (hot peppers optional)
5 oz. chopped onions
3 cloves garlic
1 TBS dried basil leaves
1 TBS chili powder
1 TBS ground cumin
1 TBS Mrs. Dash Fiesta Lime
2 C hot water

For best results, soak dried beans overnight. If using canned beans, rinse thoroughly.

Mix all ingredients into a four-quart slow cooker. Low heat for approximately 8 hours.

Optional: top serving with grated cheese. To increase the spicy heat, add a chopped jalapeno pepper.

Serves 8.

Corn & Black Bean Quinoa Salad

From Eating Well, Aug. 2013

(h^f = high fiber )

Chicken Thighs/Mandarin-Tomato/CrockPot

8 oz chicken thighs, skin removed, cut into 1" pieces
1 onion, chopped
12 oz. carrots, chopped
14.5 oz diced tomatoes, no salt added
6 oz tomato paste, no salt added
2 cloves garlic, minced
4 mandarins, segmented
1 blood orange, juice and zest
1 TBS dried basil
1 tsp rosemary
1 tsp oregano
1 tsp thyme
1 tsp ground pepper
1 tsp Mrs Dash Garlic & herb seasoning
1 tsp sugar
2 TBS lemon juice (optional)

In a slow cooker, combine the chicken, onion, carrots, diced tomatoes, tomato paste, garlic, the mandarin segments, juice of the blood orange, the zest of the blood orange, basil, rosemary, oregano, thyme, ground pepper and Mrs. Dash. Mix thoroughly.

Cover and cook on low heat in the slow cooker for 5-6 hours. Don't let the chicken get too dry. Stir in the sugar and lemon juice (optional). Serve over rice.

Makes four servings.
Nutrition per serving:

Fisherman's Stew

1 Cup cherry tomatoes

14.5 oz diced tomatoes, no salt added

1 Cup water

10 oz. apple juice

6 oz tomato paste, no salt added

5 oz. diced peppers

5 oz. diced onions

5 oz. diced celery

2 garlic cloves, minced

1 TBS dried basil

2 tsp dried thyme

2 tsp dried rosemary

1 tsp freshly ground pepper

1 tsp Mrs. Dash Garlic & Herb seasoning

2 bay leaves

8 oz small scallops

8 oz. small or medium shrimp, shelled

11 oz. cod or halibut filets, cut into half-inch chunks

4 oz. mushrooms, stems & pieces

In a slow cooker, mix together the tomatoes, apple juice, water, tomato paste, peppers, onions, celery, garlic, basil, thyme, rosemary, ground pepper, Mrs. Dash and bay leaves. Cover and cook on low setting 5-6 hours. Remove bay leaves.

Stir in scallops, shrimp, cod or halibut. Cover and cook on the high setting 20-30 minutes.

Stir in mushrooms.

Serve in soup bowls.

Makes 8 servings.

Nutritional data for 1 serving of Fisherman's Stew:

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:

Chicken with Figs and Lemon over Rice

(revised from p. 84 "The Best Slow Cooker Cookbook Ever")

11 oz. Chicken Broth, no salt added

3 oz (2 packets) McCormick's Slow Cookers Italian Herb Chicken Recipe Mix

1 tsp ground cinnamon

6 garlic cloves, minced

Grated zest and juice of 1 lemon

1 onion, chopped

8 oz. dried Mission figs, halved

1 pound skinless, boneless chicken breasts or thighs

Parsley for garnish

In a slow cooker, mix together the chicken broth, recipe mix, cinnamon, garlic, and zest & juice of the lemon. Stir in the onion and figs. Push the chicken pieces down into the mixture in the pot.

Cover and cook on the low heat setting about 4 hours. Don't overcook. Chicken should be moist. 

Serve over Trader Joe's organic brown rice. Add a green garnish, such as parsley or cilantro.

Serves 4.

One serving contains:

Rosemary Swordfish Skewers with Sweet Pepper Salad

• 3 Tbs. extra-virgin olive oil

• 3 garlic cloves, thinly sliced

• 4 small sweet peppers (Gypsy, Lipstick, Jimmy Nardello): two sliced into quarter-inch rounds, two cut into thin strips

• One-half small onion, cut in half lengthwise, thinly sliced, soaked in ice water

• 1 jalapeno pepper, thinly sliced (optional)

• 2 Tbs sherry (or rice) vinegar

• 2 oz. fresh greens (or arugula), about 4 cups

• Salt to taste

• Ground pepper to taste

• 12 oz. swordfish steaks, trimmed & cut into 1" cubes

• 1-2 Tbs. minced fresh rosemary 

• 1 lemon, quartered

Bring oil and garlic to a simmer in a small saucepan over medium heat and cook until garlic is toasted and light golden brown, about six minutes (or less). Pour oil through a fine meshed sieve into a small bowl and let cool. Reserve garlic chips for garnish.

Combine peppers, onion, vinegar, and 1/4 cup garlic oil in a large bowl. Add greens. Toss to coat. Season salad with salt and pepper. Let stand for 10 minutes.

Place cubed swordfish on skewers (bamboo or metal). Brush fish with remaining garlic oil; sprinkle with rosemary and season with salt & pepper.

Grill swordfish over medium-high heat until opaque in the center and lightly browned in spots, about 2 minutes on each of the four sides. (total: 8 minutes)

Place skewer on top of salad on each plate. Garnish with garlic chips and lemon quarters for squeezing.

528 calories, 30 grams fat, 5.6 grams saturated fat

Bon Appetit, August 2012 p.32

Grilled artichokes

Grilled Garlic Artichokes
 

Rated:
Submitted By: rosiella
Photo By: Shannon Farnsworth
Prep Time: 5 Minutes
Cook Time: 30 Minutes
Ready In: 35 Minutes
Servings: 4
"No more dipping artichokes in mayo! These artichokes are grilled with a lemon garlic basting sauce. This is the best way to eat artichokes."
INGREDIENTS:
2 large artichokes
1 lemon, quartered
1/4 cup olive oil
4 cloves garlic, chopped
1 teaspoon salt
1/2 teaspoon ground black pepper
DIRECTIONS:
1. Fill a large bowl with cold water. Squeeze the juice from one lemon wedge into the water. Trim the tops from the artichokes, then cut in half lengthwise, and place halves into the bowl of lemon water to prevent them from turning brown.
2. Bring a large pot of water to a boil. Meanwhile, preheat an outdoor grill for medium-high heat.
3. Add artichokes to boiling water, and cook for about 15 minutes. Drain. Squeeze the remaining lemon wedges into a medium bowl. Stir in the olive oil and garlic, and season with salt and pepper.
4. Brush the artichokes with a coating of the garlic dip, and place them on the preheated grill. Grill the artichokes for 5 to 10 minutes, basting with dip and turning frequently, until the tips are a little charred. Serve immediately with the remaining dip.
ALL RIGHTS RESERVED © 2011 Allrecipes.com Printed from Allrecipes.com 5/21/2011

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

3 medium onions (Stockton Red)
2 medium sweet peppers (Tequila, Flamingo or Gypsy)
3 stalks celery
3 cloves garlic
1 serrano chili pepper (remove seeds)
1 jalpeno chili 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.


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.

Swiss Chard Lasagna with Ricotta and Mushrooms

8 servings PREP TIME: 1 hour TOTAL TIME: 2 hours (includes baking)


Part 1 -- Béchamel sauce


2 1/2 cups whole milk
1 Turkish bay leaf
6 tablespoons (3/4 stick) unsalted butter
1/4 cup all purpose flour
1/2 teaspoon coarse kosher salt
1/2 teaspoon (scant) ground nutmeg
Pinch of ground cloves


Instructions for:  Béchamel sauce
Bring milk and bay leaf to simmer in medium saucepan; remove from heat. Melt butter in heavy large saucepan over medium-low heat. Add flour and whisk to blend. Cook 2 minutes, whisking almost constantly (do not let roux brown). Gradually whisk milk with bay leaf into roux. Add 1/2 teaspoon coarse salt, nutmeg, and cloves and bring to simmer. Cook until sauce thickens enough to coat spoon, whisking often, about 3 minutes. Remove bay leaf. DO AHEAD Béchamel sauce can be made 1 day ahead. Press plastic wrap directly onto surface and chill. Remove plastic and rewarm sauce before using, whisking to smooth.


Part 2 -- swiss chard and mushroom layers
1 pound Swiss chard, center rib and stem cut from each leaf
4 tablespoons extra-virgin olive oil, divided
1 1/3 cups chopped onion
4 large garlic cloves, chopped, divided
1/4 teaspoon dried crushed red pepper
Coarse kosher salt
Freshly ground pepper
1 pound crimini mushrooms, sliced
1/4 teaspoon ground nutmeg


Instructions for:  swiss chard and mushroom layers
Blanch chard in large pot of boiling salted water 1 minute. Drain, pressing out all water, then chop coarsely. Heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Add onion, half of garlic, and crushed red pepper. Sauté until onion is tender, 3 to 4 minutes. Mix in chard and season to taste with coarse salt and freshly ground black pepper.


Heat remaining 2 tablespoons oil in heavy large nonstick skillet over medium-high heat. Add mushrooms and remaining garlic. Sauté until mushrooms are brown and tender, 7 to 8 minutes. Mix in nutmeg and season with coarse salt and pepper.


Instructions for:  lasagna
9 7x3-inch lasagna noodles
Cook noodles in medium pot of boiling salted water until just tender but still firm to bite, stirring occasionally. Drain; arrange noodles in single layer on sheet of plastic wrap.


Instructions for:  put it together
Extra-virgin olive oil
1 15-ounce container whole-milk ricotta cheese (preferably organic), divided
6 ounces Italian Fontina cheese, coarsely grated (about 1 1/2 cups packed), divided
8 tablespoons finely grated Parmesan cheese, divided


Brush 13x9x2-inch glass baking dish with oil to coat. Spread 3 tablespoons béchamel sauce thinly over bottom of dish. Arrange 3 noodles in dish to cover bottom (2 side by side lengthwise, then 1 crosswise). Spread half of chard mixture over pasta, then half of mushrooms. Drop half of ricotta over in dollops and spread in even layer. Sprinkle with half of Fontina, then 4 tablespoons Parmesan; spread 3/4 cup béchamel over. Repeat layering with 3 noodles, remaining chard, mushrooms, ricotta, Fontina, Parmesan, and 3/4 cup béchamel. Cover with 3 noodles and remaining béchamel. DO AHEAD Can be made 2 hours ahead. Cover with foil. Let stand at room temperature.


Preheat oven to 400°F. Bake lasagna covered 30 minutes. Uncover and bake until heated through and top is golden brown, 20 to 30 minutes longer. Let stand 15 minutes before serving.


test-kitchen tip:  To test for doneness, insert the blade of a small knife deep into the center of the lasagna for 30 seconds. Remove the knife and feel the blade. If it's hot, so is the lasagna.


Source:  Bon Appetit -- January 2011
Nutritional Information


One serving contains: Calories (kcal) 515.9; %Calories from Fat 57.3; Fat (g) 32.8; Saturated Fat (g) 16.1; Cholesterol (mg) 84.3; Carbohydrates (g) 32.1; Dietary Fiber (g) 3.1; Total Sugars (g) 9.5; Net Carbs (g) 29.0; Protein (g) 23.6; Sodium (mg) 723.2

Fresh Salsa

2 lbs. of very ripe tomatoes 

(we prefer Big Beef, Dr. Wyche, Bloody Butcher, Lemon Boy, Kellogg’s Breakfast)

2 to 4 warm to hot peppers

(I use moderate heat peppers such as  Numex Joe E. Parker and Anaheim; for a milder pepper, try Jimmy Nardello or Tequila)

One-half of a home grown onion (Stockton Red or yellow)

One-half cup fresh cilantro (remove stems)

2 cloves minced garlic

2 tsp. sugar (or stevia)

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.