Awesomely low-fat and low-calorie, especially for a creamy dip. The idea for this recipe was shamelessly stolen from that stuff Jake made at that one party that one time. :P
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1 c plain yogurt
1-1/2 T stoneground mustard
1 T Nayonaise
1 t yellow mustard
2 t honey
1. Stir all ingredients together. Spread on sandwiches or use as a dip for crackers, vegetables, or bread.
Serves 8 (serving size ~2 T)
NUTRITIONAL INFO (per serving):
32 calories (13 calories from fat)
1.5 g fat
55 mg sodium
1.5 g protein
Showing posts with label 7 g fat or less. Show all posts
Showing posts with label 7 g fat or less. Show all posts
Monday, April 28, 2008
Monday, April 14, 2008
Sun-Dried Tomato and Pine Nut Pesto
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
1/2 c sun-dried tomatoes
1/2 c pine nuts
1 T vegetable oil
2 T minced garlic (~ 4 cloves)
1/4 c fresh basil
1/4 c fresh parsley
garlic powder to taste
crushed red pepper to taste
salt and pepper to taste
1. Blend all ingredients in food processor. Spread on a sandwich or serve with crackers.
2. Add more oil or even a roasted red pepper to thin if desired.
Serves 6 (serving size: ~ 2 T)
NUTRITIONAL INFO (per serving):
70 calories (47 calories from fat)
5.2 g fat
105 mg sodium
0.25 g protein
Speed: Super Fast
INGREDIENTS:
1/2 c sun-dried tomatoes
1/2 c pine nuts
1 T vegetable oil
2 T minced garlic (~ 4 cloves)
1/4 c fresh basil
1/4 c fresh parsley
garlic powder to taste
crushed red pepper to taste
salt and pepper to taste
1. Blend all ingredients in food processor. Spread on a sandwich or serve with crackers.
2. Add more oil or even a roasted red pepper to thin if desired.
Serves 6 (serving size: ~ 2 T)
NUTRITIONAL INFO (per serving):
70 calories (47 calories from fat)
5.2 g fat
105 mg sodium
0.25 g protein
Sunday, April 13, 2008
Larb Tofu
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
6 T lime juice
1-1/2 t sugar
4 t fish sauce
1/2 t salt
1/2 to 1 t Thai chili powder (can substitute crushed red pepper)
1 pkg extra firm tofu, drained and crumbled
2/3 red onion, sliced lengthwise
1 shallot
1 T minced garlic (~ 4 cloves)
3 kaffir lime leaves, sliced (optional but awesome; check your local Asian market)
vegetable oil for sauteeing
sesame oil for sauteeing
1/2 c fresh mint leaves, chopped
1/4 c Thai basil, chopped
green onion
romaine leaves
1. Mix lime juice, sugar, fish sauce, salt, and chili powder and set aside.
2. Heat both oils in frying pan and sautee onion, shallot, and garlic. Add crumbled tofu and kaffir lime leaves and cook for 8-10 mins or until tofu is slightly browned.
3. Add sauce, mint, basil, and more lime juice (if needed) and heat for 1-2 mins.
4. Garnish with diced green onion, whole mint leaves, and halved key limes and serve on romaine leaves or with sticky rice.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
128 calories (47 from fat)
5.25 g fat
525 mg sodium
10.75 g protein
Speed: Super Fast
INGREDIENTS:
6 T lime juice
1-1/2 t sugar
4 t fish sauce
1/2 t salt
1/2 to 1 t Thai chili powder (can substitute crushed red pepper)
1 pkg extra firm tofu, drained and crumbled
2/3 red onion, sliced lengthwise
1 shallot
1 T minced garlic (~ 4 cloves)
3 kaffir lime leaves, sliced (optional but awesome; check your local Asian market)
vegetable oil for sauteeing
sesame oil for sauteeing
1/2 c fresh mint leaves, chopped
1/4 c Thai basil, chopped
green onion
romaine leaves
1. Mix lime juice, sugar, fish sauce, salt, and chili powder and set aside.
2. Heat both oils in frying pan and sautee onion, shallot, and garlic. Add crumbled tofu and kaffir lime leaves and cook for 8-10 mins or until tofu is slightly browned.
3. Add sauce, mint, basil, and more lime juice (if needed) and heat for 1-2 mins.
4. Garnish with diced green onion, whole mint leaves, and halved key limes and serve on romaine leaves or with sticky rice.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
128 calories (47 from fat)
5.25 g fat
525 mg sodium
10.75 g protein
Wednesday, April 2, 2008
Cashew Cranberry Wild Rice Pilaf
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
2 c slightly undercooked wild rice
1 onion, diced
1 c baby portobello mushrooms, sliced
olive oil for sauteeing
dash of soy sauce
minced garlic to taste
1 red bell pepper, diced
dash of white cooking wine
rosemary to taste
sage to taste
black pepper to taste
1 c salted cashews, halved and toasted
1/2 c dried cranberries
2 c vegetable broth
1. Undercook wild rice slightly and set aside.
2. Reduce mushrooms and onion in olive oil until soft and almost carmelized; add dash of soy sauce and cook until soy sauce is absorbed.
3. Add garlic, red bell peppers, cooking wine, rosemary, sage, and black pepper and simmer for 5-7 minutes.
4. Add cashews, dried cranberries, rice, and broth and simmer until broth is fully absorbed and rice is fully cooked. Leftovers will dry out slightly but can be remoistened with splash of broth or water before reheating.
Serves 6 (serving size ~ 3/4 c)
NUTRITONAL INFO (per serving):
163 calories (59 calories from fat)
6.5 g fat
35 mg sodium
4 g protein
Speed: Typical Weeknight
INGREDIENTS:
2 c slightly undercooked wild rice
1 onion, diced
1 c baby portobello mushrooms, sliced
olive oil for sauteeing
dash of soy sauce
minced garlic to taste
1 red bell pepper, diced
dash of white cooking wine
rosemary to taste
sage to taste
black pepper to taste
1 c salted cashews, halved and toasted
1/2 c dried cranberries
2 c vegetable broth
1. Undercook wild rice slightly and set aside.
2. Reduce mushrooms and onion in olive oil until soft and almost carmelized; add dash of soy sauce and cook until soy sauce is absorbed.
3. Add garlic, red bell peppers, cooking wine, rosemary, sage, and black pepper and simmer for 5-7 minutes.
4. Add cashews, dried cranberries, rice, and broth and simmer until broth is fully absorbed and rice is fully cooked. Leftovers will dry out slightly but can be remoistened with splash of broth or water before reheating.
Serves 6 (serving size ~ 3/4 c)
NUTRITONAL INFO (per serving):
163 calories (59 calories from fat)
6.5 g fat
35 mg sodium
4 g protein
Rosemary Walnut Chickpeas with Spinach
Inspired by Traveler's Lunchbox's Catalan Chickpeas with Tomatoes and Almonds
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, pureed
olive oil for sauteeing
1 can diced tomatoes, drained
honey to taste (approx. 1 T)
3/4 c walnuts
minced garlic to taste
parsley to taste
rosemary to taste
1-1/2 c vegetable broth
2 cans garbanzo beans, drained
1 c chopped spinach
salt and pepper to taste
lemon juice to taste
1. Puree onion in food processor or blender and sautee on low in hot olive oil for 10 minutes.
2. Add tomatoes and honey and cook until tomatoes soften and blend into onion mixture.
3. Food process walnuts, garlic, parsley and rosemary into paste and add to onion and tomato mixture, along with broth, garbanzo beans, spinach, salt, pepper, and lemon juice.
4. Simmer uncovered until liquid reduces and solidifies. Add more broth and cook down if needed. Add more salt and/or lemon juice immediately before serving if needed. Serve as is or over rice or quinoa. This is one of those dishes that taste even better after a day or two and is good both hot and cold, so it's great for lunches.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
156 calories (58 calories from fat)
6.5 g fat
660 mg sodium
5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, pureed
olive oil for sauteeing
1 can diced tomatoes, drained
honey to taste (approx. 1 T)
3/4 c walnuts
minced garlic to taste
parsley to taste
rosemary to taste
1-1/2 c vegetable broth
2 cans garbanzo beans, drained
1 c chopped spinach
salt and pepper to taste
lemon juice to taste
1. Puree onion in food processor or blender and sautee on low in hot olive oil for 10 minutes.
2. Add tomatoes and honey and cook until tomatoes soften and blend into onion mixture.
3. Food process walnuts, garlic, parsley and rosemary into paste and add to onion and tomato mixture, along with broth, garbanzo beans, spinach, salt, pepper, and lemon juice.
4. Simmer uncovered until liquid reduces and solidifies. Add more broth and cook down if needed. Add more salt and/or lemon juice immediately before serving if needed. Serve as is or over rice or quinoa. This is one of those dishes that taste even better after a day or two and is good both hot and cold, so it's great for lunches.
Serves 5 (serving size ~ 3/4 c)
NUTRITIONAL INFO (per serving):
156 calories (58 calories from fat)
6.5 g fat
660 mg sodium
5 g protein
Tuesday, April 1, 2008
Vegan Mojito Cupcakes and Frosting
Inspired by VeganYumYum's Mojito Cupcakes
Difficulty: Baking
Speed: Typical Weeknight
Mojito Cupcakes
INGREDIENTS:
1 c almond milk
12-15 fresh mint leaves
2 T dark rum
2 T lime juice
3/4 c sugar
1/3 c vegetable oil
1/2 t salt
1/2 t baking soda
3/4 t baking powder
2 T cornstarch
1-3/4 c flour
1. Preheat oven to 350. Bring almond milk and mint leaves to a boil; remove from heat and let stand for five minutes. Remove mint leaves. Add rum, lime juice, and oil to milk and set aside.
2. Combine dry ingredients in a bowl and mix with milk mixture. Pour into cupcake liners and bake for 22-25 minutes. Cool completely on cooling rack before frosting.
Serves 12 (serving size: 1 cupcake)
Mojito Frosting
INGREDIENTS:
1/3 c soy margarine, softened
1 T lime juice
2 T dark rum
powdered sugar to thicken (about 2-1/2 c)
1. Mix softened margarine, lime juice, rum, and powdered sugar until frosting consistency and cool. Frosting will thicken slightly in the fridge.
Serves 20 (serving size ~ 1 cupcake's worth)
NUTRITIONAL INFO (per serving) - VEGAN MOJITO CUPCAKES
86 calories (5 calories from fat)
0.5 g fat
75 mg sodium
2 g protein
NUTRITIONAL INFO (per serving) - MOJITO FROSTING
98 calories (1 calorie from fat)
0.15 g fat
3 mg sodium
0 g protein
Difficulty: Baking
Speed: Typical Weeknight
Mojito Cupcakes
INGREDIENTS:
1 c almond milk
12-15 fresh mint leaves
2 T dark rum
2 T lime juice
3/4 c sugar
1/3 c vegetable oil
1/2 t salt
1/2 t baking soda
3/4 t baking powder
2 T cornstarch
1-3/4 c flour
1. Preheat oven to 350. Bring almond milk and mint leaves to a boil; remove from heat and let stand for five minutes. Remove mint leaves. Add rum, lime juice, and oil to milk and set aside.
2. Combine dry ingredients in a bowl and mix with milk mixture. Pour into cupcake liners and bake for 22-25 minutes. Cool completely on cooling rack before frosting.
Serves 12 (serving size: 1 cupcake)
Mojito Frosting
INGREDIENTS:
1/3 c soy margarine, softened
1 T lime juice
2 T dark rum
powdered sugar to thicken (about 2-1/2 c)
1. Mix softened margarine, lime juice, rum, and powdered sugar until frosting consistency and cool. Frosting will thicken slightly in the fridge.
Serves 20 (serving size ~ 1 cupcake's worth)
NUTRITIONAL INFO (per serving) - VEGAN MOJITO CUPCAKES
86 calories (5 calories from fat)
0.5 g fat
75 mg sodium
2 g protein
NUTRITIONAL INFO (per serving) - MOJITO FROSTING
98 calories (1 calorie from fat)
0.15 g fat
3 mg sodium
0 g protein
Artichoke, Leek, and Potato Soup
Inspired by Recipe Source's Potato, Artichoke and Leek Soup
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, diced
1-2 leeks, sliced in half and then chopped
minced garlic to taste
salt and pepper to taste
olive oil for sauteeing
4 c vegetable broth
2 cans artichoke hearts, drained and quartered
2-4 potatoes, peeled and diced
thyme to taste
1-1/2 c almond milk
dash of Cholula or other hot sauce
1. In medium soup pot, sautee onion and leeks on low in olive oil until soft. Add garlic, salt and pepper.
2. Add broth, artichoke hearts, potatoes, and thyme and simmer until the potatoes are ready.
3. Add almond milk and dash of hot sauce and simmer for 5 more minutes.
4. Blend soup in blender or with stick hand blender until smooth. Garnish with dried parsley and serve with crusty bread.
Serves 8 (serving size: 1 bowlful)
NUTRITIONAL INFO (per serving):
101 calories (17 calories from fat)
2 g fat
15 mg sodium
2.75 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1 onion, diced
1-2 leeks, sliced in half and then chopped
minced garlic to taste
salt and pepper to taste
olive oil for sauteeing
4 c vegetable broth
2 cans artichoke hearts, drained and quartered
2-4 potatoes, peeled and diced
thyme to taste
1-1/2 c almond milk
dash of Cholula or other hot sauce
1. In medium soup pot, sautee onion and leeks on low in olive oil until soft. Add garlic, salt and pepper.
2. Add broth, artichoke hearts, potatoes, and thyme and simmer until the potatoes are ready.
3. Add almond milk and dash of hot sauce and simmer for 5 more minutes.
4. Blend soup in blender or with stick hand blender until smooth. Garnish with dried parsley and serve with crusty bread.
Serves 8 (serving size: 1 bowlful)
NUTRITIONAL INFO (per serving):
101 calories (17 calories from fat)
2 g fat
15 mg sodium
2.75 g protein
Chickpea Veggie Burgers with Tahini Dipping Sauce
Inspired by 101 Cookbooks' Ultimate Veggie Burgers
Difficulty: Super Easy
Speed: Typical Weeknight
Burgers
INGREDIENTS:
2 cans garbanzo beans, drained
4 eggs
salt to taste
1/2 c onion, diced
1 c breadcrumbs
3/4 c alfalfa sprouts, chopped
2 T minced garlic
3 T sesame seeds
1 T garlic powder
black pepper to taste
cayenne or crushed red pepper to taste
chopped fresh cilantro to taste (optional)
cooking spray
1. Combine garbanzo beans, egg, and salt in food processor.
2. Pour into mixing bowl and add onion, breadcrumbs, sprouts, garlic, sesame seeds, garlic powder, pepper, cayenne, and cilantro.
3. Let mixture stand for 5 minutes; add more breadcrumbs to thicken or a little water to thin mixture if necessary.
4. Cook both sides on lightly greased cast-iron skillet until crispy and golden brown. Cool on cooling rack before serving.
5. Serve with bun, sliced tomato, avocado, greens, and tahini dipping sauce (recipe below), or serve alone. Good hot or cold.
Serves 9 (serving size: 1 patty)
Tahini Dipping Sauce
INGREDIENTS:
4 T tahini
1 T lemon juice
1/2 T soy sauce
cumin to taste
cayenne to taste
water to thin as needed
1. Whisk all ingredients and serve with chickpea veggie burgers or falafel. Thin even more and use as salad dressing.
Serves 4 (serving size ~ 2 T)
NUTRITIONAL INFO (per serving) - CHICKPEA VEGGIE BURGER
107 calories (25 calories from fat)
2.9 g fat
185 mg sodium
5 g protein
NUTRITIONAL INFO (per serving) - TAHINI DIPPING SAUCE
103 calories (73 calories from fat)
8 g fat
110 mg sodium
3.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
Burgers
INGREDIENTS:
2 cans garbanzo beans, drained
4 eggs
salt to taste
1/2 c onion, diced
1 c breadcrumbs
3/4 c alfalfa sprouts, chopped
2 T minced garlic
3 T sesame seeds
1 T garlic powder
black pepper to taste
cayenne or crushed red pepper to taste
chopped fresh cilantro to taste (optional)
cooking spray
1. Combine garbanzo beans, egg, and salt in food processor.
2. Pour into mixing bowl and add onion, breadcrumbs, sprouts, garlic, sesame seeds, garlic powder, pepper, cayenne, and cilantro.
3. Let mixture stand for 5 minutes; add more breadcrumbs to thicken or a little water to thin mixture if necessary.
4. Cook both sides on lightly greased cast-iron skillet until crispy and golden brown. Cool on cooling rack before serving.
5. Serve with bun, sliced tomato, avocado, greens, and tahini dipping sauce (recipe below), or serve alone. Good hot or cold.
Serves 9 (serving size: 1 patty)
Tahini Dipping Sauce
INGREDIENTS:
4 T tahini
1 T lemon juice
1/2 T soy sauce
cumin to taste
cayenne to taste
water to thin as needed
1. Whisk all ingredients and serve with chickpea veggie burgers or falafel. Thin even more and use as salad dressing.
Serves 4 (serving size ~ 2 T)
NUTRITIONAL INFO (per serving) - CHICKPEA VEGGIE BURGER
107 calories (25 calories from fat)
2.9 g fat
185 mg sodium
5 g protein
NUTRITIONAL INFO (per serving) - TAHINI DIPPING SAUCE
103 calories (73 calories from fat)
8 g fat
110 mg sodium
3.5 g protein
Roasted Red Pepper Hummus with Toasted Pine Nuts
Difficulty: Super Easy
Speed: Super Fast
INGREDIENTS:
2 cans garbanzo beans, drained
1 roasted red bell pepper, from a jar or roasted yourself
3 T tahini
3 T olive oil
1 t lemon juice
minced garlic to taste
salt to taste
coriander to taste
paprika to taste
cayenne to taste
cumin to taste
garlic powder to taste
1/4 c pine nuts, toasted (optional)
1. Blend garbanzo beans, roasted red pepper, tahini, olive oil, lemon juice, garlic, salt, coriander, paprika, cayenne, cumin and garlic powder in food processor. Add water, vegetable broth or more olive oil if hummus is too thick for your tastes.
2. Let stand in fridge at least until cooled. Remember that flavors, particularly garlic, will intensify as the hummus cures -- it's one of those dishes that will always, ALWAYS be better the next day. A newly-prepared, slightly bland hummus will be absolutely perfect after a night in the fridge.
3. Serve with vegetables, pita bread, pretzels, or as a spread.
Serves 10 (serving size ~ 1/4 c)
NUTRITIONAL INFO (per serving):
123 calories (44 calories from fat)
5 g fat
300 mg sodium
4 g protein
Speed: Super Fast
INGREDIENTS:
2 cans garbanzo beans, drained
1 roasted red bell pepper, from a jar or roasted yourself
3 T tahini
3 T olive oil
1 t lemon juice
minced garlic to taste
salt to taste
coriander to taste
paprika to taste
cayenne to taste
cumin to taste
garlic powder to taste
1/4 c pine nuts, toasted (optional)
1. Blend garbanzo beans, roasted red pepper, tahini, olive oil, lemon juice, garlic, salt, coriander, paprika, cayenne, cumin and garlic powder in food processor. Add water, vegetable broth or more olive oil if hummus is too thick for your tastes.
2. Let stand in fridge at least until cooled. Remember that flavors, particularly garlic, will intensify as the hummus cures -- it's one of those dishes that will always, ALWAYS be better the next day. A newly-prepared, slightly bland hummus will be absolutely perfect after a night in the fridge.
3. Serve with vegetables, pita bread, pretzels, or as a spread.
Serves 10 (serving size ~ 1/4 c)
NUTRITIONAL INFO (per serving):
123 calories (44 calories from fat)
5 g fat
300 mg sodium
4 g protein
Couscous and Squash Stuffed Red Peppers with Feta
Inspired by Smitten Kitchen's Couscous and Feta Stuffed Peppers.
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1-1/4 c vegetable broth
1 c couscous
6 large red bell peppers
1 onion, diced
1 zucchini, diced
1 yellow squash, diced
minced garlic to taste
oregano to taste
basil to taste
garlic powder to taste
salt and pepper to taste
olive oil for sauteeing
3/4 c grape tomatoes, sliced in half
1 can garbanzo beans, drained
3 T tomato paste
crumbled feta to top
pine nuts to top
1. Preheat oven to 350. Bring broth to a boil in small saucepan; remove from heat, stir in couscous, cover, and let sit for five minutes. Stir and set aside.
2. Remove stems, seeds and ribs from peppers, place upright in greased casserole dish and bake for 15 minutes.
3. Sautee onion, zucchini, yellow squash and garlic in hot olive oil. Season with oregano, basil, garlic salt, salt and pepper. Stir in grape tomatoes, couscous, and tomato paste.
4. Stuff peppers with couscous mixture, top with feta, pine nuts, and fresh black pepper and bake for another 15 minutes.
Serves 6 (serving size: 1 pepper)
NUTRITIONAL INFO (per serving):
366 calories (19 calories from fat)
2.6 g fat
560 mg sodium
14.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight
INGREDIENTS:
1-1/4 c vegetable broth
1 c couscous
6 large red bell peppers
1 onion, diced
1 zucchini, diced
1 yellow squash, diced
minced garlic to taste
oregano to taste
basil to taste
garlic powder to taste
salt and pepper to taste
olive oil for sauteeing
3/4 c grape tomatoes, sliced in half
1 can garbanzo beans, drained
3 T tomato paste
crumbled feta to top
pine nuts to top
1. Preheat oven to 350. Bring broth to a boil in small saucepan; remove from heat, stir in couscous, cover, and let sit for five minutes. Stir and set aside.
2. Remove stems, seeds and ribs from peppers, place upright in greased casserole dish and bake for 15 minutes.
3. Sautee onion, zucchini, yellow squash and garlic in hot olive oil. Season with oregano, basil, garlic salt, salt and pepper. Stir in grape tomatoes, couscous, and tomato paste.
4. Stuff peppers with couscous mixture, top with feta, pine nuts, and fresh black pepper and bake for another 15 minutes.
Serves 6 (serving size: 1 pepper)
NUTRITIONAL INFO (per serving):
366 calories (19 calories from fat)
2.6 g fat
560 mg sodium
14.5 g protein
Mexican Corn and Diced Chile Soup with Cilantro Black Bean Salad
Soup inspired by Food Network's Simply Delicioso. Salad inspired by ... well, you'll have to ask my husband what he was inspired by, cause this one is all his.
Difficulty: Super Easy
Speed: Typical Weeknight (soup)
Super Fast (salad)
Mexican Corn and Diced Chile Soup
INGREDIENTS:
2 cans corn
2 cans stewed, diced tomatoes
4 c vegetable broth
1 small can diced chiles
1 onion, diced
minced garlic to taste
oregano to taste
salt and pepper to taste
garlic powder to taste
fresh or dried parsley to taste
soy creamer to taste (optional)
dash of Cholula or other hot sauce
olive oil for sauteeing
1. In blender, blend one can of corn, one can of tomatoes, and 2 c (only half) of the broth and set aside.
2. In medium soup pot, sautee onion and garlic in hot olive oil on low until the onions are soft. Add remaining corn, tomatoes and broth, as well as blender contents. Add chiles, oregano, garlic powder, dried parsley (but NOT fresh parsley, if that's what you're using instead -- add fresh parsley immediately before serving), and dash of hot sauce and simmer for anywhere from 10 - 40 minutes, depending on how concerned you are with consistency, blending of the flavors, and your schedule.
3. (optional) Add a small amount of soy creamer (~1/4 c) to make soup creamier if desired; heat just until creamer is warmed through.
4. Garnish with sour cream, green onions, more diced chiles, diced avocado, and hot sauce and serve with crusty bread and cilantro black bean salad (recipe below).
Serves 8 (serving size: 1 bowlful)
Cilantro Black Bean Salad
INGREDIENTS:
1 can corn
1 can black beans
3/4 c chopped fresh spinach
2 T salsa
1-1/2 T lime juice
1 small can chopped green chiles
garlic salt to taste
hot sauce to taste
chopped cilanto to taste
1. Mix all ingredients and serve as a side dish to any Mexican soup or entree.
Serves 6 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) - MEXICAN CORN AND DICED CHILE SOUP:
123 calories (15 calories from fat)
2.5 g fat
370 mg sodium
2.7 g protein
NUTRITIONAL INFO (per serving) - CILANTRO BLACK BEAN SALAD
174 calories (16 calories from fat)
1.15 g fat
575 mg sodium
7.5 g protein
Difficulty: Super Easy
Speed: Typical Weeknight (soup)
Super Fast (salad)
Mexican Corn and Diced Chile Soup
INGREDIENTS:
2 cans corn
2 cans stewed, diced tomatoes
4 c vegetable broth
1 small can diced chiles
1 onion, diced
minced garlic to taste
oregano to taste
salt and pepper to taste
garlic powder to taste
fresh or dried parsley to taste
soy creamer to taste (optional)
dash of Cholula or other hot sauce
olive oil for sauteeing
1. In blender, blend one can of corn, one can of tomatoes, and 2 c (only half) of the broth and set aside.
2. In medium soup pot, sautee onion and garlic in hot olive oil on low until the onions are soft. Add remaining corn, tomatoes and broth, as well as blender contents. Add chiles, oregano, garlic powder, dried parsley (but NOT fresh parsley, if that's what you're using instead -- add fresh parsley immediately before serving), and dash of hot sauce and simmer for anywhere from 10 - 40 minutes, depending on how concerned you are with consistency, blending of the flavors, and your schedule.
3. (optional) Add a small amount of soy creamer (~1/4 c) to make soup creamier if desired; heat just until creamer is warmed through.
4. Garnish with sour cream, green onions, more diced chiles, diced avocado, and hot sauce and serve with crusty bread and cilantro black bean salad (recipe below).
Serves 8 (serving size: 1 bowlful)
Cilantro Black Bean Salad
INGREDIENTS:
1 can corn
1 can black beans
3/4 c chopped fresh spinach
2 T salsa
1-1/2 T lime juice
1 small can chopped green chiles
garlic salt to taste
hot sauce to taste
chopped cilanto to taste
1. Mix all ingredients and serve as a side dish to any Mexican soup or entree.
Serves 6 (serving size ~ 1/2 c)
NUTRITIONAL INFO (per serving) - MEXICAN CORN AND DICED CHILE SOUP:
123 calories (15 calories from fat)
2.5 g fat
370 mg sodium
2.7 g protein
NUTRITIONAL INFO (per serving) - CILANTRO BLACK BEAN SALAD
174 calories (16 calories from fat)
1.15 g fat
575 mg sodium
7.5 g protein
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