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Mojo Rice with Black Beans

8/25/2016

6 Comments

 
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Ingredients
  • 2 c brown rice, cooked
  • 1 14.5 oz can low sodium black beans (unseasoned)
  • 1 jalapeno, minced (seeds removed unless you like more heat)
  • ½ of a small onion, minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 3 garlic cloves, minced
  • 1 med/large orange, juiced
  • 1 small lime, juiced
  • 1 ear of corn, kernels removed
  • ½ tsp olive oil
  • ¼ c cilantro, finely chopped
  • ¼ c chicken or vegetable stock (optional – if rice is dry when you taste it, add a touch)
  • salt and pepper to taste

Directions
  1. Put black beans into a medium sized pot on med/high heat. Add minced onion, jalapeno, cumin, chili powder, garlic, and juice from an orange. Cook for 7-8 minutes.
  2. Add rice to mixture and stir to combine.
  3. Heat olive oil in a small saucepan, add corn kernels and lime juice, and cook for about 2 minutes.
  4. Add corn and cilantro to the rice/bean mixture and stock, if needed, and taste. Add salt/pepper at your discretion and serve.

Nutrition (per serving...6 servings total for recipe): 152 calories, 29g carbs, 2g fat, and 6g protein (calculated with www.myfitnesspal.com/recipe/calculator).

6 Comments

Zesty Tomato Sauce and Roasted Spaghetti Squash

7/28/2016

1 Comment

 
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A delicious vegetarian (or vegan meal) - click "read more" for the full recipe!

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1 Comment

Cardamom-spiced Fig and Honey Jam

7/13/2016

3 Comments

 
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Ingredients
  • 2.5 c extremely ripe figs (about 20-25 figs), halved
  • 1/2 c honey
  • 3 tbsp warm water
  • 1 tsp green cardamom pods – toasted, crushed with mortar/pestle, and husks removed
  • 2 tbsp lemon juice (one small lemon’s worth of juice)
Directions
  1. Toast the cardamom pods in a skillet for 1-2 minutes on medium heat.
  2. Crush cardamom pods with mortar and pestle, remove and discard most of husks (the green outer layer of the cardamom pod)
  3. Add figs, honey, water, and cardamom to a food processor/blender and combine until smooth.
  4. Cook on medium heat in a non-stick skillet for approximately 6-8 minutes. You want a slightly thick consistency to the jam.
  5. Add the lemon juice and cook for about 2 more minutes on medium heat.
  6. Put mixture into sterilized jars and boil filled jars for about 5 minutes to seal.
  7. Serve with cheese, bread, crackers, yogurt, ice cream, etc.

Nutrition (per serving...20 servings total for recipe): 40 calories, 11g carbs, 0g fat, and 0g protein (calculated with www.myfitnesspal.com/recipe/calculator).

3 Comments

Green Beans and New Potatoes with Toasted Hazelnuts

5/27/2016

3 Comments

 
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Ingredients
  • 4 small new potatoes (or other waxy skinned potatoes), cut into ½ inch chunks
  • 1 cup of fresh green beans, stems removed and cut into 1.5 inch long pieces
  • 1/3 cup of onion, diced
  • 10 hazelnuts, roughly chopped (or almonds)
  • 1 tbsp extra virgin olive oil
  • ¼ cup of chicken stock (or veggie stock to make this a vegan recipe)
  • kosher salt and freshly ground black pepper to taste (I use about ½ tsp of each)
Directions
  1. Heat a small skillet on medium heat, add hazelnut pieces, and toast (dry) until slightly browned (about 1-2 min). Make sure the hazelnuts are moving so that they don’t burn.
  2. Heat olive oil in a large saucepan on medium/high heat for about a minute.
  3. Add potatoes and green beans. Make sure everything is spread out well and cook for approximately 3-4 minutes with minimal stirring (you want the potatoes to brown slightly).
  4. Sprinkle in diced onions and saute for 2-3 more minutes (add another ½ tsp oil if there is no shimmer in your pan).
  5. Add chicken stock and scrape bottom of saucepan with a wooden spoon/spatula to free up the brown bits that have formed. Cook until the stock has almost evaporated completely.
  6. Test to see if green beans and potato pieces are tender. Add toasted hazelnuts.
  7. Season with salt and pepper to your taste and serve.

Nutrition (per serving...2 servings total for recipe): 180 calories, 17g carbs, 10g fat (olive oil and hazelnuts), and 4g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

3 Comments

Fennel/Tomato/Olive Saute

5/25/2016

3 Comments

 
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Ingredients
  • 1 fennel bulb, sliced (Video on how to slice fennel: https://youtu.be/bFsR7cnIgPs)
  • 8 cherry tomatoes, quartered
  • 4 kalamata or Castelvetrano olives, pitted and sliced into pieces
  • 1 tbsp extra virgin olive oil
  • pinch of kosher salt (to taste)
  • 3-4 grinds (1/4 tsp) freshly ground black pepper
  • 1 tbsp olive juice
  • 2-3 tbsp of white wine
Directions
  1. Heat oil in medium saucepan at medium/high heat until glistening (about 1 minute).
  2. Add fennel, tomatoes, and olives. Season with salt/pepper and turn heat down to medium.
  3. Cook for 3-4 minutes, or until fennel develops golden brown color. Resist the urge to stir too frequently. Just enough to make sure the fennel does not burn.
  4. Deglaze with olive juice (scrape bottom of the pan). Cook until liquid has gone away (about a 45 seconds).
  5. Deglaze with white wine and cook until there is almost no liquid left (about another minute). Taste for seasoning and adjust appropriately.
  6. Serve, garnished with a fennel frond.

Nutrition (per serving...2 servings total for recipe): 132 calories, 11g carbs, 9g fat (olive oil), and 2g protein. (calculated with www.myfitnesspal.com/recipe/calculator).
3 Comments

FFF Chunky Guacamole Recipe

5/8/2016

3 Comments

 
Click here for a printable version of this recipe!          
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Ingredients
  • 1 small/medium ripe avocado
  • 1 lime, juiced
  • 2 tsp orange juice
  • ½ of a small tomato, diced with no seeds
  • 2 tbsp finely diced onion (yellow or red)
  • 1 small garlic clove, minced
  • ½ of a jalapeno, seeded and minced (leave a few seeds if you want to add heat)
  • 2 tbsp chopped cilantro leaves
  • ½ tsp cumin powder
  • ¼ tsp kosher salt (or to taste)

Directions
  1. Halve avocado. Discard the pit and scoop out the avocado from within the skin. Put it directly into a non-reactive bowl or mortar.
  2. Use the pestle, a potato masher, or a fork until avocado is desired consistency (I prefer some small chunks of avocado in mine).
  3. Add lime/orange juice, mix thoroughly with a spoon.
  4. Add tomato, onion, garlic, jalapeno, cilantro leaves, and cumin.
  5. Add salt and stir together – remember, you can always add more salt, so start with a small amount and give it a try. Because of the citrus zing and other flavorful additions, you may not require much sodium (also remember that there is salt on chips, so it is smart to use one when doing your final taste test.
  6. Once the guacamole is seasoned to your liking (add a little ground cayenne if you want more kick) and serve with multigrain chips/carrot sticks or other vegetables/on sandwiches/with burgers/in wraps/with fish tacos/etc.

Nutrition (per serving...2 servings total for recipe): 46 calories, 5g carbs, 3g fat, and 1g protein. (calculated with www.myfitnesspal.com/recipe/calculator)
3 Comments

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