SOUTHWESTERN Butternut Squash SALAD
1 butternut squash, peeled, seeds removed, and diced
2 tbsp olive oil
1 tsp chili powder
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp salt
5 cups mixed greens, baby spinach, or baby arugula
1 (15 ounce) can black beans, drained and rinsed
2 cups frozen corn, thawed
1 avocado, sliced
1 large tomato, diced
fresh cilantro, chopped
Preheat the oven to 425 degrees F.
In a bowl, combine the cubed butternut squash, olive oil, chili powder, cumin, garlic powder, and salt, and toss to combine.
Place the squash on a baking sheet.
Roast in the pre-heated oven for 25-30 minutes, until cooked through and golden brown.
To assemble the salad, place a handful of mixed greens in the bottom of a salad bowl. Do this for as many salads as you are preparing.
Top each salad with roasted butternut squash, black beans, corn, avocado, and diced tomato.
Drizzle with Annie’s Cowgirl Ranch Dressing.
Serve sprinkled with fresh chopped cilantro. Enjoy!
Recipe courtesy of GreensChocolate.com
6 tablespoons extra-virgin olive oil, plus more for drizzling
14 large eggplant (1lb) , stem removed, cut into 1/2 inch pieces Kosher salt and freshly ground pepper
4 Cloves of garlic, minced
1/8 teaspoon red pepper flakes
1.5 lbs large tomatoes (3-4) cored,m and diced
1 lb fresh or frozen gnocchi
1/4 cup thinly sliced fresh basil leaves, plus more for serving
1/2 cup ricotta cheese
Heat 1/4 cup oil in a large skillet over medium, Add eggplant, season generously with salt, cover and cook stirring occasionally, until tender, about 10 min. Transfer to a plate.
Add remaining 2 tablespoons oil to skillet over medium heat.
Add garlic and red-pepper flakes and cook, stirring until fragrant, 1 min.
Add tomatoes and simmer, stirring, until slightly thickened, 5 min.
Return eggplant with any juices to skillet, season with salt.
Add gnocchi in a single layer atop eggplant, cover and cook until tender, 6-8 mins.
Sprinkle with basil and serve, topped with a spoonful of ricotta, more basil leave, pepper, and a drizzle of olive oil.
Summer smoked-Salmon Chowder
A rich, creamy chowder made with zucchini, fresh corn kernels, and baby potatoes. With its intense flavor, you only need four ounces of hot smoked-salmon for this one-pot dinner that's made in a Dutch Oven.
2 tablespoons unsalted butter
1 onion finely chopped
1 carrot, peeled and finely chopped
1 celery stalk finely chopped
1 1 lb baby potatoes, scrubbed and cu in 1/4 inch rounds
2 cups low sodium chicken broth
2 cups fresh corn kernels (from 2 ears), or 10 ounces frozen
1 zucchini, halved lengthwise and cut crosswise into 1/4 inch pieced
1/2 cup heavy cream
4 oz hot smoked salmon, skin removed, cut into 1/2 in pieces
Oyster Crackers for serving
Directions: Melt butter in a pot over medium heat. Add onion, celery, and carrot; season with salt and cook, stirring occasionally, until soft, about 6 minutes. Add potatoes, broth, and 2 cups water; bring to a boil, then reduce heat to medium and simmer, partially covered, until potatoes are tender, about 10 minutes. Add corn and zucchini; simmer, stirring occasionally, until just tender, 5 to 7 minutes. Remove from heat; stir in cream and fish. Season with pepper and serve with oyster crackers.
Tunisian Chickpea Soup
A very different chickpea soup, dressed with the addition of cumin, lemon juice and feta cheese. he roasted red peppers are a perfect complement of the pale yellow color and also gives a smoky roasted bite. This recipe is courtesy of Nick Stellino’s Mediterranean Flavors book.
1 stalk celery
5 garlic cloves
3 tablespoons olive oil
1/4 teaspoon red pepper flakes
1 tablespoon ground cumin
1/8 teaspoon saffron powder or turmeric
1 teaspoon salt
1/2 teaspoon black pepper
1 3/4 cups dried chickpeas, soaked in water overnight and drained, or 4 (16 ounce) cans chickpeas rinsed and drained
6 cups of vegetable or chicken stock
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh basil or 1 tablespoon dried
3 tablespoons of lemon juice
3/4 cup of feta cheese
1/4 cup chopped roasted red bell peppers
Cut the onion, carrot and celery into chunks. Transfer to a food processor, add the garlic and process until finely chopped but not smooth. Set aside.
Heat the olive oil in a small stockpot or Dutch oven set on high heat until sizzling, about 2 minutes. Add the finely chopped vegetables, red pepper flakes, cumin, saffron or turmeric, salt and pepper and cook for 3 minutes until the onion is soft.
Stir in the chickpeas and stock and bring to a boil. Reduce the heat to low and simmer, covered, for 1 hour. If using canned beans, simmer covered for about 30 mins
Process half the soup in a food processor or blender until smooth. Return to the pot and add the mint, basil and lemon juice.
Serve the soup sprinkled with the feta cheese and roasted red peppers
Wine suggestion: Riesling
SPINACH, BACON AND gOAT cHEESE FRITTATA
1 tablespoon canola or sunflower oil
3 oz pancetta or bacon, cut into small cubes
4 shallots, thinly sliced
3 cups young leaf spinach
1/4 cup grated Parmesan, cheddar or other hard cheese
A grating or two of nutmeg
Sea salt and freshly ground black pepper
1/2 cup crumbled soft goat cheese
Preheat the oven to 350 degrees F or preheat the broiler to medium-high. Heat the oil in a 9 inch nonstick ovenproof frying pan over medium heat. Add the pancetta or bacon and saute until golden, then remove with a slotted spoon; set aside. Add he shallots to the pan, lower the heat and cook gently for about 10 mins, until soft but not colored. Add the spinach and stir until just wilted, then remove from the heat.
Lightly beat the eggs in a bowl, then stir in the pancetta or bacon, spinach and shallots, grated cheese, nutmeg, salt, and pepper. Put the frying pan back over low heat, pour in the egg mixture and cook gently without stirring, letting the eggs set slowly from the bottom up. After about 5 mins, give the pan a little shake: the bottom half of the frittata should be set, with a layer of wet egg still on top.
Dot the goat cheese over the top. If you’re backing the frittata, place it in the oven for 5-10 minutes, until just set. Or put the frittata under the broiler, ideally not too close to the heat, for about 5 mins. Let cool slightly (or completely) before slicing and serving.
BAKED BREAKFAST CHEESECAKE
The idea of cheesecake for breakfast may sound odd, but this simple recipe is a great way to start the day, especially if you serve it with some fresh berries or a fruit compote. It is incredibly easy to throw together since there is no crust, and you can get it on the table in littler more than half an hour.
21 ounces ricotta cheese or cream cheese or soft, very mild goat cheese.
5 tablespoons unsalted butter, melted an cooled slightly.
3 tablespoons quick oats, fine semolina, or whole wheat pastry flour
Pinch of sea salt
1/2 cup super fine sugar
2 eggs, lightly beaten
Finely grated zest of 2 small oranges, plus 1 tablespoon juice.
3 Tablespoons raisins (optional)
Fresh fruit or fruit compote
Yogurt or sour cream
Preheat oven to 325 degrees.
Generously butter a 9-inch springform cake pan.
Beat the cheese with a wooden spoon until smooth, then add the melted butter, oatmeal, semolina, or flour, salt, sugar, eggs and orange zest and juice and mix well. Fold the raisins in if using.
Spoon the mixture into the prepared pan and bake for about 25 minutes, until just set, with a slight wobble in the center.
Serve hot, warm, or at room temp. with some fresh fruit or fruit compote, and if you like, sour cream or yogurt.
french Lentil Soup
3 Tablespoons butter
1 onion, chopped
1 carrot, chopped
1 stalk celery, chopped
4 garlic gloves, thickly sliced
2 tablespoons chopped fresh rosemary
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon black pepper
12 cup brandy
1/3 cup whipping cream
6 cups chicken stock
1 cup dried lentils, picked over and rinsed
4 tablespoons chopped fresh, Italian parsley
Optional: 1/4 pound chicken livers, finely chopped*
Melt the butter in a small stockpot or Dutch over set on medium-high heat.
Add the onion, carrot, celery, garlic, Rosemary, bay leaf, slat and pepper and cook for 4-5 minutes until the onions are soft.
Add the livers and cook for 2-3 minutes
Pour in the brandy and cook for 1-2 minutes, stirring to scrape up any brown bits from the bottom of the pan.
Stir in the cream, chicken stock and lentils and bring to a boil.
Reduce the head to low and simmer with the lid slightly ajar for 20-30 mins, until the lentils are soft.
Process half the soup in a food processor or blender until smooth, Return to the pot to reheat.
To serve - ladle the loud into a shallow soup bowl and sprinkle with chopped parsley.
This recipe is from Nick Stellino’s Mediterranean Flavors recipe book*
Raspberry sour cream tart
8 whole graham crackers, coarsely broken
1/4 cup golden brown sugar
1/4 cup (1/2) stick, unsalted butter
For Filling and Topping
8 oz. cream cheese, room temp
1/3 cup sugar
1/2 cup sour cream
1 tablespoons fresh lemon juice
1/2 teaspoon vanilla extract
2 1/2 pint baskets raspberries
1/3 cup raspberry preserves
Preheat oven to 375°F. Grind crackers and sugar in processor until coarse crumbs form. Add butter and process until crumbs are evenly moistened. Press crumb mixture firmly onto bottom and up sides of 9-inch-diameter tart pan with removable bottom. Bake until crust is firm to touch, about 8 minutes. Cool crust on rack.
Filling and Topping
Using electric mixer, beat cream cheese and sugar in medium bowl until smooth. Beat in sour cream, lemon juice and vanilla. Spread filling in cooled crust. Chill until firm, at least 4 hours. (Can be made 1 day ahead. Cover; keep chilled.)
Arrange berries over filling. Microwave raspberry preserves 10-15 sec to drizzle over berries. Serve immediately or chill up to 3 hours.
Cranberry & white chocolate brownies
8 oz dark chocolate, chopped
1 stick plus 2 tablespoons unsalted butter, chilled and cut into pieces
3/4 cup packed light brown sugar
1 teaspoon vanilla extract
1/2 cup fine rice flour
1/4 teaspoon crushed sea salt
1/3 cup dried cranberries
2 oz white chocolate, chopped
Sifted cocoa power, to dust
Use a 9 inch square brownie pan, base and sides lined with singe piece of foil or baking parchment
Preheat oven to 350 degrees
Melt the dark chocolate and butter in a heatproof bowl set over a pan of barely simmering water. Once melted take the bowl off the heat and leave to cool for a few minutes.
Beat the eggs, sugar, and vanilla extract together in a large bowl with a handheld electronic mixer, until increased in volume, pale and fluffy.
Fold the rice flour and salt into the egg and sugar mixture and then stir in the cranberries and white chocolate.
Add the cooled chocolate and butter mixture and gently fold it all together.
Pour the mixture into the prepared pan and tap it on the work surface to ensure it is level.
Bake in the preheated oven for about 15-17 minutes, until risen at the edges but still squidgy in the middle. Don’t worry if ti seems under-cooked, as it will continue cooking after being taken out of the oven. Don’t be tempted to overcook it or the brownies will be dry.
Leave to cool in the pan, then dust with cocoa powder and cut into squares of a size to suit you (they are very rich so you may want to cut into smaller squares than normal). The brownies will keep stored in a airtight container for up to 3 days.
Coconut-Braised Chicken with Chorizo and Potatoes
2 tablespoons canola oil
6 whole chicken legs( 2 pounds)
1/2 pound fresh, Mexican chorizo
1 onion, thinly slicked
1 tablespoon minced, peeled fresh ginger
1 garlic clove, minced
1 dried chile de arbol, broken in half
3 cups unsweetened coconut milk
1 pound baking potatoes, peeled and cut into 2-inch pieces
2 tablespoons fresh lime juice, plus lime wedges for serving
1 tablespoon unsalted butter
1/4 cup finely chopped cilantro, plus sprigs
7 coffee beans, finely crushed (1/2 teaspoon)
2 teaspoons finely grated lime zest
Preheat the oven to 425 degrees. In a large enameled cast-iron casserole, heat the oil. Season the chicken with salt and pepper. Working in 2 batches, brown the chicken over moderate heat, turning occasionally, about 8 mins per batch. Transfer the chicken to a large plate. Add the chorizo and onion to the casserole and cook stirring to break up the meat until the onion is translucent, about 5 mins. Stir in the ginger, ginger garlic, and chile an cook until fragrant, 1 minute. Add the coconut milk, potatoes, and chicken to the casserole and bring to a simmer. Cover and braise int he over for about 1 hour, until the chicken is cooked through. Stir in the lime juice and butter the season with salt.
Meanwhile, make the gremolata. In a small bowl, combine all of the ingredients and mix well.
Spoon the braised chicken and potatoes into shallow bowls. Garnish with the gremolata and cilantro sprigs and serve with lime wedges
sea Salt Dark Chocolate Granola
3 cups gluten-free rolled oats
1 cup chopped raw nuts (almonds, pecans, and/or walnuts)
1/4 cup desiccated or shredded coconut (unsweetened)
2 tbsp chia seeds
3 tbsp coconut or organic cane sugar (or other dry sweetener of choice
1 tsp sea salt
1/3 cup cocoa powder
1/4 cup coconut (or avocado) oil
1/2 cup maple syrup (plus more to taste//or other liquid sweetener of choice)
1/2 cup vegan dark chocolate chips or chunks (sweeter chocolate is best - Trader Joe’s 72% dark chocolate bar)
Preheat oven to 340 degrees F
To a food processor or mixing bowl, add the oats, nuts, coconut, chia seeds, coconut sugar, salt, and cocoa powder. Pulse a few times (or stir to combine)
In a small saucepan over medium-low heat, warm the coconut oil and maple syrup until melted and combined. Pour over the dry ingredients and mix or stir well. IF using a food processor, this breaks down the oats and nuts a bit more so it’s a finer texture, but this is optional.
Spread the mixture evenly onto a baking sheet(s) and bake for 17-24 mins, stirring a bit neat the halfway point to ensure even baking.
Let it cool completely. Then add chocolate. Place in a container that has air-tight sea, and it should keep for a few weeks. Or store in freezer up to one month or longer.
french coconut pie
1/2 cup butter
1 cup sugar
1 tablespoon flour
1 teaspoon vanilla
1/2 cup of buttermilk
1/4 teaspoon of salt
1 cup coconut (unsweetened, organic)
With mixer, cream butter with sugar. Add eggs, flour, and salt. Blend well. Add vanilla and buttermilk, blending well. Fold in coconut. Pour into unbaked pastry shell. Bake at 350 degrees for 45-60 mins. until knife inserted in center comes out clean.
Linguine with Sun-Dried Tomatoes and Olives
This rich pasta sauce is also delicious with the addition of bits of roasted chicken or port. Use about 2 cups of meat and stir into the sauce along with the green onions and basil.
1/4 cup extra virgin olive oil
2 garlic cloves, thinly sliced
1 cup thinly sliced sun-dried tomatoes
1 cup pitted and silvered olives, such as Gaeta or Kalamata
1/2 cup white wine
1 1/2 cups chicken broth
1 1/2 cups heavy cream
Salt and freshly ground pepper to taste
1 lb fresh or dried linguine
1 bunch green onions, chopped
1 cup fresh basil leave, cut into thin strips, plus 2 tbs. for garnish
Freshly grated Parmigiano-Reggiano cheese, to taste
In a large saucepan over medium-high heat, warm olive oil. Add garlic and saute, stirring often, just until it begins to turn golden, about 1 min. Add sun-dried tomatoes and olives and saute, stirring, 1 min. more. Add wine, broth, and cream, bring to a simmer and cook until sauce is thick enough to coat the back of a spoon, 12-15 mins. Adjust seasonings with a salt and pepper. Reduce heat to low and keep warm. Meanwhile, bring a large pot two-thirds full of salted water to a boil over high heat. Add pasta and cook according to package instructions, stirring occasionally, until al dente. Drain pasta and return to pot. Stir green onions and 1 cup basil into sauce and cook 1 min. Adjust seasonings with salt and pepper and pour sauce over pasta, tossing to combine. Divide pasta among 4 individual bowls and garnish with remaining basil and cheese. Serve immediately. Serves 4.
Prep time: 20 minutes
Servings 52 (1/2 recipe makes 24-26 muffins)
Preheat oven to 350 degrees (275 convection). In a medium bowl, combine butter, bananas, milk, eggs, vanilla and sugar. Set aside. In another large bowl mix remaining ingredients except chocolate chips. Stir banana mix into dry mix until almost combined then add chocolate chips. Scoop dough into well greased muffin tins and bake for 20 minutes
Banana Chocolate Chip Muffins
2 C unsalted butter, melted
6 C mashed ripe bananas (12)
1 C buttermilk
4 tsp vanilla
3 C sugar
6 C ap flour
1 T baking soda
2 tsp baking powder
2 tsp salt
2 C whole wheat flour
3 C chocolate chips
DOwn Home spaghetti Sauce
2 T Olive oil
1 cup chopped onion
2 ribs celery, thinly sliced
1-2 carrots, chopped
1 pound gr. Beef or turkey
1/3 cup white or red wine
2 28-oz cans Ital. Plum tomatoes whole or crushed
1 tsp oregano
1 tsp basil
Salt and Pepper to taste
In large skillet or pot, saute olive oil and onion. Add celery & carrots, cook 8-10 minutes. For a meat sauce, crumble meat into pan, stirring until meat loses its pink color. Turn heat on high, add wine, stirring several min. Add tomatoes and juice. When mixture begins to bubble, reduce heat and simmer 1 hour, stirring occasionally. Mix in herbs, salt & pepper and remove from heat. Ready to serve. Can be frozen.
Makes: 2 ½ quarts
Saute onions and garlic in butter & oil; add remainder of ingredients and cook for approximately 45 minutes. Top with toasted sourdough bread and cheese and broil until browned.
French onion soup
5 Large Onions – Sliced
3 Cloves of Garlic
½ tsp Salt
6 Cups Vegetable Broth
1/3 Cup Sherry
1 tsp Dijon Mustard
1/2 Cup Butter Softened
3/4 Cup White Sugar
1 1/4 Cup All Purpose Flour
1 tsp Cream of Tartar
1/2 Baking Soda
1 (8 oz.) Package Cream Cheese
1/2 Cup White Sugar
2 tsp Vanilla Extract
Preheat oven to 350 degrees.
In a large bowl cream together the butter and 3/4 cup sugar until smooth. Mix in egg and combine the flour, cream of tartar, baking soda and salt. Stir into the cream mixture until just blended. Press dough into un-greased pizza pan.
Bake in preheated oven for 8 to 10 minutes or until lightly browned. Cool.
In a large bowl, beat cream cheese with 1/2 cup sugar and vanilla until light.
Spread on cooled crust.
Arrange desired fruit on top of filling and chill.
Mahogany Beef Stew with Red Wine and Hoisin Sauce
Hoisin adds complexity to the flavor of the sauce. You can save some time — and some tears — by chopping the onions in the processor in two batches.
Yield: Makes 6 servings
4 tablespoons olive oil
3 1/2 pounds boneless beef chuck roast, trimmed, cut into 2 1/2-inch pieces
3 1/2 cups chopped onions
2 cups Cabernet Sauvignon
1 14.5-ounce can diced tomatoes with Italian herbs, undrained
1/2 cup hoisin sauce*
2 bay leaves
1 pound slender carrots, peeled, cut diagonally into 1-inch lengths
1 tablespoon cornstarch mixed with 1 tablespoon water
2 tablespoons chopped fresh parsley
Heat 2 tablespoons oil in heavy large pot over high heat. Sprinkle meat with salt and pepper. Add meat to pot; sauté until brown on all sides, about 10 minutes. Push meat to sides of pot. Reduce heat to medium; add 2 tablespoons oil to pot. Add onions; sauté until golden brown, about 15 minutes. Mix meat into onions. Add 1 cup wine, tomatoes with juices, hoisin sauce, and bay leaves. Bring to boil.
Reduce heat to low, cover pot and simmer 45 minutes, stirring occasionally. Add carrots and 1 cup wine. Cover; simmer 30 minutes, stirring occasionally. Uncover, increase heat to high; boil until sauce is slightly thickened, stirring occasionally, about 15 minutes longer. Reduce heat to medium, add cornstarch mixture and simmer until sauce thickens, stirring occasionally, about 8 minutes. Discard bay leaves. Season stew with salt and pepper. (Can be made 1 day ahead. Cool slightly. Chill uncovered until cold, then cover and keep refrigerated. Bring to simmer before serving, stirring occasionally.) Transfer stew to large bowl. Sprinkle with parsley; serve.
* Available at Asian markets and in the Asian foods section of some supermarkets.
Open faced apple pie
6 med apples
¾ tsp salt
9” unbaked pie shell
1/3 cup lt cream
1 cup of sugar or less
¼ tsp cinnamon
3 T flour
Pare, core & thinly slice 1 apple. Arrange slices in bottom of pie shell. Pare and core remaining 5 apples cut into ¾’ thick slices. Arrange slices in Circular pattern w/ rounded side up. Combine sugar, flour & salt in bowl. Blend in cream, mix well. Pour cream mixture over apples and sprinkle with Cinnamon. Bake at 375 for 1 hour. Cover with foil & bakes additional 30 min. or until apples are tender. Cool and serve!
ORange almond biscotti
Makes 4 1/2 dozen
One taste and you'll know why biscotti is the most famous cookie of southern Italy! Biscotti have an irresistible crunchy texture that comes from baking them twice - perfect for dipping into coffee or dessert wine. This recipe makes a lot of cookies, but they store beautifully.
2 1/2 cups all purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon salt
3/4 cup sugar
4 teaspoons grated orange zest
1 teaspoon almond extract
1 cup whole toasted almonds
Preheat oven to 325 F. Grease and flour a large baking sheet. Sift together the flour, baking powder, baking soda and salt. Set aside. Beat the eggs and sugar in a large bowl. with an electric mixer until light and creamy. Beat in the orange zest and almond extract. Stir in the dry ingredients, then the almonds. Divide the dough in half and shape into 2 logs, smooth with spatula. Place the logs about 4 inches apart on the baking sheet and bake for 30 min until firm and golden brown. Remove the logs from the oven let cool for 10 min. Reduce oven heat to 275 F. Transfer the logs to a cutting board & cut diagonally into 1/2 inch slices. Stand the slices vertically on end about 1/2 in apart. Bake for 30 min. Cool on wire racks. Keep biscotti in air tight container for 3-4 weeks.
If you're a chocoholic like me, you'll love this version of the Orange Almond Biscotti: Melt 8 oz semisweet chocolate in double boiler. Dip one end onf the biscotti into the chocolate and place on wire rack to let the chocolate firm up.
Slow Cooker red wine hot chocolate
Prep time: 5 minutes - Cook time 1 hour - Servings: 14
1 bottle (750 milliliters) red wine
8 cups whole milk
1 can (14 ounces) sweetened condensed milk
1 package (12 ounces) dark chocolate chips
1 teaspoon ground nutmeg
4 cinnamon sticks
Place all ingredients in slow cooker. Cover. Cook 60-70 minutes on high, or until chocolate is melted and mixture is heated stirring every 15 minutes.
Reduce heat to low. Serve from slow cooker.
Tuscan Butter Salmon
2 Tbsp Extra Virgin Olive Oil
4 (6 oz) Salmon Fillets, patted dry
Ground Black Pepper
3 Tbs p Unsalted Butter
3 Cloves of Garlic, minced
1 1/2 Cups Halved Cherry Tomatoes
2 Cups Baby Spinach
1/2 Cup Heavy Cream
1/4 Cup Parmesan
1/4 C Chopped Herbs (such as basil & parsley), plus more for garnish
Lemon Wedges (optional)
In a large skillet over medium high heat, heat oil. Season salmon with salt ans pepper. When oil is shimmering, add salmon skin side up and cook until deeply golden, about 6 min. Flip over and cook 2 minutes more. Transfer to plate.
Reduce heat to medium and add butter. When butter has melted, stir in garlic & cook about 1 min. Add cherry tomatoes and season with salt and pepper. Cook until tomatoes are beginning to burst then add spinach and cook until spinach is beginning to wilt.
Stir in heavy cream, parmesan and herbs and bring mixture to a simmer. Reduce heat to low and simmer until sauce is slightly reduced, about 3 min. Return salmon back to skillet and spoon over sauce. Simmer until salmon is cooked through , about 3 min more.
Garnish with more herbs and squeeze lemon on top before serving. Serves 4.
African Peanut Stew
This popular African dish is usually prepared with chicken, but we’ve used super nutritious edamame instead. In addition, canned tomatoes, sweet potatoes, and spinach to infuse it with fiber, protein, and antioxidants. Serve on rice for a healthy main dish.
1 tbs olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 minced garlic cloves
2 tbs minced, peeled fresh ginger
1 tbs curry powder
1 (14 1/2 ounce) canned diced tomatoes, drained
1 bay leaf
4 cps fat-free chicken or vegetable broth
1 (12 ounce) sweet potato, peeled and cut into 1/2 inch pieces
1 1/2 cups shelled edamame
1/4 creamy or crunchy natural peanut butter or almond butter
1/4 cup chopped fresh cilantro
1 (5 ounce) bag baby spinach leave torn into bite sized pieces
1/2 teaspoon salt
Coarsely ground black pepper
Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot and celery; saute until soft and translucent, about 5 minutes. Add garlic, ginger and curry powder and saute until fragrant, about 1 minute; do not brown garlic. Add tomatoes and bay leaf; cook, uncovered until tomatoes are slightly reduced, about 3 minutes. Add broth and sweet potatoes and bring to a boil. Reduce heat to low simmer about 8 minutes. Stir in edamame and peanut butter until combined. Cook until thoroughly heated, about 2 minutes. Stir in cilantro and spinach until spinach wilts. Season with salt and pepper. Serves 8.
Per (1-cup) serving: 190 calories, 8g fat, 11g prot., 21g carbs., 5g fiber, 560 mg