Posted by Carole-Anne on April 19, 2008
CURRIED BLACK BEAN STEW
This healthy recipe is a vegan main dish and is fabulous served with a spicy mango chutney. Try it – you will love it.
INGREDIENTS:
2 tbsp extra virgin olive oil
1 medium onion diced
6 cups butternut squash, peeled and cut into 1″ cubes
1 tbsp curry powder
1/2 tsp ground cinnamon
1/2 tsp cracked pepper
2 cups low-sodium, organic vegetable broth
2 – 19 oz cans organic low-sodium black beans, drained and rinsed well
8 whole apricots, chopped coarsely
NOW FOLLOW ME:
Heat extra virgin olive oil over medium heat in a large skillet. Saute chopped onion until medium brown – 2 minutes.
Add cubed squash; saute for 5 minutes or until slightly golden brown.
Add curry, cinnamon, and cracked pepper and saute for another minute or until spices are well mixed into saute.
Add vegetable broth. Stir well, scraping fried pieces off the bottom of the pan to prevent stew from sticking to pot.
Stir in black beans and apricots. Bring to a boil, cover, reduce heat to low, and let simmer for 35 minutes, or until squash is thoroughly softened. Stir occasionally. Let sit for 10 minutes, stir again. Voila – Curried Black Bean Stew is ready to serve.
Serve with my scrumptious baking powder biscuits, under Bread, Muffins, Bicuits. Enjoy!
Healthy Recipe makes 4 – 1 3/4 cup servings. This is wonderful!
Posted by Carole-Anne on March 24, 2008
Healthy Recipes now has tried a wonderful black bean chili. It does have ground beef in it, but for vegetarians, remove the beef and add another variety of beans or orzo grain pasta to replace the beef. I have tried it both ways and like the orzo grain recipe just as much if not more than the beef recipe.
INGREDIENTS:
1 tbsp extra virgin olive oil
1 small onion chopped
8 oz very lean ground beef (for Vegetarian, use kidney beans, 1 – 14 0z can and/or make Orzo (grain pasta) and add it to recipe with beans.
2 tsp chili powder
1 cans 14 1/2 oz diced tomatoes with green chilies in them
1 cup water.
NOW FOLLOW ME:
In a large skillet (do not use Teflon), add 1 tbsp extra-virgin olive oil and chopped onion. Simmer until beef is browned and onions are transparent.(15 minutes).
Stir in chili powder and cook for 2 minutes.
Stir in 2 cans black beans (or kidney beans and/or prepared Orzo), 1 can tomatoes with green chilies, and 1 cup water.
Heat to a boil, then reduce heat to simmer for 25 minutes. This allows the mixture to thicken on it’s own.
Stir occasionally.
Awesome healthy recipe makes 5 cups (vegetarian dish may contain more). I find it so satisfying when a recipe can be used either way, because many people have stopped eating red meat. So go for it. You will love the taste of this healthy recipe.
Healthy Recipe makes 5 – 6 cups of Black Bean Chili.
Posted by Carole-Anne on March 7, 2008
Healthy Recipes has found a nutritious, low-fat, meatless dish for dinner to spice up any cold day. Couscous, mushrooms and chick peas make a delicious nutritious main meal.
INGREDIENTS:
1 3/4 cups chicken broth (use alternate vegetable broth)
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp hot red pepper flakes
1 tbsp grated fresh ginger root
2 cloves minced garlic
12 fresh, sliced mushrooms
1 1/2 cups sliced carrots
1 cup sweet red pepper, chopped
1 (19 0z) can chick peas, drained and rinsed
1/2 cup raisins
1/4 cup chopped parsley
1/3 cup toasted pine nuts
1 cup whole wheat couscous
NOW FOLLOW ME CAREFULLY:
In a large saucepan, mix broth, cumin, coriander, hot chili pepper flakes, ginger root and garlic; bring mixture to a boil. Add mushrooms, carrots and onion and cook over medium heat 5 to 7 minutes.
Meanwhile, place the couscous in a medium bowl and pour 1 cup boiling water over it; cover and let sit for 5 minutes.
Add red peppers, chick peas and raisins to mushroom mix; cook 2 to 3 minutes until hot. Taste and add 1/4 tsp sea salt and pepper, if necessary. Stir in parsley.
Fluff couscous into individual serving dishes. Place vegetable mixture around the couscous and top with broth evenly distributed.
Garnish with pine nuts.
This is a terrific dish to serve on a day when you just don’t know what to make; it is so tasty, easy to make, low in calories and fat, and it is meatless. What more could we ask?
Healthy Recipe’s scrumptious meal serves 4.
Posted by Carole-Anne on February 23, 2008
Healthy Recipes found this wonderful recipe using orzo in it. Orzo is a pasta (small pieces similar to rice in size). I love pasta (healthy pasta) that is so this was just what I was looking for. Join me!
INGREDIENTS:
8 oz orzo
1 cup frozen peas
1 tbsp extra-virgin olive oil
2 shallots minced
3 cloves garlic, minced
8 oz boneless, skinless chicken breast, cut into 1/2 inch cubes
1/2 tsp sea salt
2 tbsp grated lemon zest (peel)
3 tbsp fresh lemon juice
1/2 tsp freshly ground pepper
1/4 cup chopped fresh mint
1/3 cup crumbled feta cheese crumbled
NOW FOLLOW ME:
In a large pot of boiling water, add orzo according to package directions. Add peas during the last 10 seconds of cooking orzo and drain.
While orzo is boiling on stove, heat oil in a large skillet over medium heat. Add shallots and garlic to skillet and cook, stirring often, until shallots are tender (2 minutes).
Add chicken and 1/4 tsp of sea salt and saute until chicken is cooked through (4 minutes).
Remove from heat and add remaining 1/4 tsp sea salt, lemon zest, lemon juice and pepper to skillet stirring to coat chicken.
Add drained orzo with peas, mint, and crumbled feta cheese and toss gently to combine.
Recipe is ready to serve hot, or if you wish, it may be served at room temperature or even chilled. That is what I call an uncomplicated recipe! You must try this as it is so tasty.
Healthy Recipe makes 4 servings.