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.

Slow Cooker Vegetarian Chili. Low Salt, Low Sugar

5 tomatoes (chopped)
4 sweet peppers (chopped)
1 jalapeno-style pepper, chopped, seeds removed (optional)
1.5 Cups carrots (chopped)
4 stalks celery (chopped)
2 onions (chopped)
15 oz. canned kernel corn no salt added
15 oz pinto beans no salt added
1 tsp chili powder
2 tsp ground cumin
15 oz. mild chunky salsa
6 bay leaves

Mix together all ingredients into a slow cooker. 
Cover and cook on low heat, about 8 hours.

Top with grated cheese (optional).
Makes 6 servings.

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:

Steamed Halibut with Bok Choy

From: whfoods.org

Prep and Cook Time: 15 minutes
Ingredients:

4 pieces of halibut filet, or steaks, about 5-6 oz each
1 medium onion, cut in half and sliced medium thick
5 cups chopped bok choy, cut into 1/2-inch slices (remove tips of leaves and discard)
2 cups thickly sliced fresh shiitake mushrooms, 1/2-inch thick), stems removed

Dressing
1/3 cup minced scallion
3 medium cloves garlic, pressed
1 TBS finely minced fresh ginger
3 TBS fresh lemon juice
1 TBS soy sauce
1 TBS extra virgin olive oil
salt and white pepper to taste

Directions:
Slice onion, chop bok choy, and press garlic and let them sit for at least 5 minutes.
 

Mix together dressing ingredients in a bowl and set aside.
 

Add 2-inches of water to the bottom of a steamer and bring to a boil.
 

Sprinkle a little salt and white pepper over halibut before steaming. 

Layer the onion, mushrooms, and halibut (in this order) in the steamer basket. Cover, and steam for about 3 minutes. 

Add bok choy and steam for 3 more minutes
 

Serve on a platter with halibut nestled on top of vegetables and drizzle dressing over all of it. 

Serves 4
 
Serving Suggestion: Serve with Seaweed Rice

per serving:

 

"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

Sweet Red Pepper Relish

Sweet Red Pepper Relish:

• 6 pounds of sweet red peppers, seeded and cut into one-inch squares (we throw in a few Anaheim peppers for a touch of heat)

• 3 pounds onions, cut into one-inch chunks

• 4 cups distilled white vinegar

• 3 cups sugar

• 2 Tbs canning salt or non-iodized table salt

• 1 Tbs mustard seeds

Chop the peppers and onions, then put in a food processor or food chopper with a medium blade.

Pour chopped peppers and onions into a heavy-bottomed, 8-10 quart stainless steel or unchipped enamel pan.

Mix in the vinegar, sugar, salt and mustard seed.

Bring to a boil over medium-high heat, stirring occasionally.

Reduce heat to medium-low and let it boil gently, uncovered.

Stir often to prevent sticking.

Cook about 50 minutes, until relish is thickened but still juicy.

Makes about 7 pints.

A quarter-cup serving has 81 calories, 1 g protein, 16 g carbohydrates, 2 g total fat, 0 mg cholesterol, 3 mg sodium

Storage:

Unprocessed: Ladle into pint jars or refrigerator containers, leaving a half-inch head space. Apply lids, let cool, then refrigerate. Refrigerator life: 1 month.

or

Processed: Ladle hot relish into clean, hot pint jars, leaving a half-inch headspace.

Run a narrow nonmetallic spatula between relish and jar sides to release air bubbles.

Wipe rims and threads clean. Top with hot lids, then firmly screw on bands.

Process in boiling water canner for 15 minutes. Shelf life: up to 1 year.

"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.

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.