Couscous Salad with Chickpeas

Couscous Salad with Chickpeas Recipe

Ingredients

  • 1 cup uncooked whole-wheat couscous
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1/8 teaspoon ground cinnamon
  • 1 cup boiling water
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 1/2 teaspoons minced garlic
  • Dash of sugar
  • 1/3 cup chopped fresh mint
  • 1/4 cup thinly sliced green onions
  • 1/8 teaspoon smoked paprika
  • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 large ripe tomato, chopped
  • 3/4 cup (3 ounces) crumbled feta cheese

Preparation

1. Place couscous, 1/4 teaspoon salt, 1/4 teaspoon pepper, and cinnamon in a bowl. Stir in boiling water; cover and let stand 10 minutes. Fluff with a fork.

2. Combine oil, juice, garlic, and sugar.

3. Add oil mixture, remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, mint, and next 4 ingredients (through tomato). Sprinkle with cheese.

Chipotle Bean Burritos

Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Ingredients

  • 1 tablespoon canola oil
  • 1 garlic clove, minced
  • 1/2 teaspoon chipotle chile powder
  • 1/4 teaspoon salt
  • 1/3 cup water
  • 1 (15-ounce) can low-sodium black beans, drained
  • 1 (15-ounce) can low-sodium kidney beans, drained
  • 3 tablespoons refrigerated fresh salsa
  • 6 (10-inch) reduced-fat flour tortillas (such as Mission) or whole wheat tortillas
  • 1 cup (4 ounces) shredded reduced-fat 4-cheese Mexican blend
  • 1 1/2 cups chopped plum tomato (about 3)
  • 1 1/2 cups shredded romaine lettuce
  • 6 tablespoons thinly sliced green onions
  • 6 tablespoons light sour cream

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.

2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Two-Bean Soup with Kale

Photo: Kana Okada; Styling: Sara Quessenberry

Ingredients

  • 3 tablespoons olive oil
  • 1 cup chopped onion
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1/2 teaspoon salt, divided
  • 2 garlic cloves, minced
  • 4 cups vegetable broth, divided
  • 7 cups stemmed, chopped kale (about 1 bunch)
  • 2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon red wine vinegar
  • 1 teaspoon chopped fresh rosemary

Preparation

1. Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.

2. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.

Broccoli Salad

Broccoli Antioxidant Salad

Ingredients

  • 1/4 cup nonfat plain Greek yogurt
  • 1 Tbsp. Dijon mustard
  • 1 tsp. lemon juice
  • 1 tsp.honey
  • 2 cups broccoli florets
  • 1 cup grapes
  • 1 carrot, sliced
  • 1 celery stalk, sliced
  • 1 avocado, peeled, pitted, and sliced
  • 1 green onion, sliced
  • 1/4 cup toasted walnut pieces
  • Salt and freshly cracked pepper to taste

 

Directions

For the dressing, in a small bowl stir together the yogurt, mustard, lemon juice, and honey. Set aside.

Bring 3/4 of an inch of water to a simmer in a large saucepan with a steamer basket. Add the broccoli, cover, and cook until tender-crisp, about 2 minutes. Immediately transfer the broccoli to ice water to stop the cooking. Drain and pat the cooled broccoli dry with a paper towel.

Place the broccoli in a medium bowl. Add the grapes, carrot, celery, avocado, green onion, and walnuts. Pour the dressing over broccoli mixture and toss to coat. Season to taste with salt and pepper.

Fresh Tomato-Feta Pizza

Fresh Tomato-Feta Pizza Recipe

  • Yield: Serves 6 (serving size: 1 slice)
  • Hands-on:35 Minutes
  • Total:55 Minutes

 

Ingredients

  • 1 pound refrigerated fresh pizza dough
  • 4 plum tomatoes, sliced
  • 2 1/2 tablespoons olive oil, divided
  • 2 garlic cloves, minced
  • 1 tablespoon cornmeal
  • 4 ounces feta cheese
  • 1 ounce pitted kalamata olives, halved (1/3 cup)
  • 1/4 cup fresh basil leaves

 

Preparation

1. Let dough stand at room temperature, covered, for 30 minutes.

2. Arrange tomato slices on a jelly-roll pan lined with paper towels; top with more paper towels. Let stand 30 minutes.

3. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats).

4. Combine tomatoes, 2 tablespoons oil, and garlic. Roll dough into a 14-inch circle on a lightly floured surface, and pierce dough liberally with a fork. Carefully remove pizza stone from oven. Sprinkle cornmeal over stone; place dough on stone. Arrange tomato mixture on dough. Crumble cheese; sprinkle over pizza. Bake at 500° for 19 minutes or until crust is golden and cheese is lightly browned. Remove from oven; top with olives and basil. Brush outer crust with remaining 1 1/2 teaspoons oil. Cut pizza into 6 large slices.

Baked Tomatoes with Quinoa, Corn and Green Chiles

Baked Tomatoes with Quinoa, Corn, and Green Chiles Recipe

  • Yield: Serves 6 (serving size: 1 stuffed tomato)
  • Hands-on:55 Minutes
  • Total:1 Hour, 20 Minutes

Ingredients

  • 2 poblano chiles
  • 2 cups fresh corn kernels (about 4 ears)
  • 1 cup chopped onion
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lime juice
  • 1 teaspoon salt, divided
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 6 large ripe tomatoes (about 4 pounds)
  • 1 cup uncooked quinoa
  • 1/4 cup water
  • 4 ounces colby-Jack cheese, shredded (about 1 cup packed)

Preparation

1. Preheat broiler to high.

2. Cut the chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a paper bag; close tightly. Let stand 10 minutes. Peel chiles. Coarsely chop chiles; place in a bowl. Add corn and onion to pan; broil 10 minutes, stirring twice. Add corn mixture to chopped chiles; stir in oregano, oil, lime juice, 1/4 teaspoon salt, cumin, and black pepper.

3. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry insides of tomatoes with a paper towel.

4. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain. Repeat the procedure twice. Drain well. Combine reserved tomato liquid, quinoa, 1/4 cup water, and the remaining salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add quinoa mixture to corn mixture; toss well.

5. Preheat oven to 350°.

6. Spoon about 3/4 cup corn mixture into each tomato. Divide cheese evenly among tomatoes. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 350° for 15 minutes. Remove from oven. Preheat broiler. Broil the tomatoes 1 1/2 minutes or until cheese melts. Place tomato tops on tomatoes, if desired.

Pasta with Roasted Tomatoes and Garlic

Pasta with Roasted Tomatoes and Garlic Recipe

  • Yield: Serves 4 (serving size: about 1 cup)
  • Hands-on:4 Minutes
  • Total:35 Minutes

Ingredients

  • 1 tablespoon kosher salt
  • 8 ounces uncooked spaghetti
  • 1/4 cup extra-virgin olive oil, divided
  • 2 pints multicolored cherry tomatoes
  • 4 garlic cloves, thinly sliced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 ounces Parmigiano-Reggiano cheese, shaved
  • 1/4 cup small basil leaves

Preparation

1. Preheat oven to 450°.

2. Bring a large pot of water to a boil; add 1 tablespoon salt. Add pasta; cook 10 minutes or until al dente. Drain pasta in a colander over a bowl, reserving 6 tablespoons cooking liquid. Return pasta to pan. Combine reserved cooking liquid and 2 tablespoons oil in a small saucepan; bring to a boil. Boil 4 minutes or until mixture measures 1/3 cup. Add oil mixture to pan with pasta; toss to coat.

3. While pasta cooks, combine remaining 2 tablespoons oil, tomatoes, and garlic on a jelly-roll pan, tossing to combine. Bake at 450° for 11 minutes or until tomatoes are lightly browned and begin to burst. Add tomato mixture, 1/2 teaspoon salt, and pepper to pasta; toss to coat. Top with cheese and basil.

Unbelievable Chicken

Ingredients

  • 1/4 cup cider vinegar
  • 3 tablespoons prepared coarse-ground mustard
  • 3 cloves garlic, peeled and minced
  • 1 lime, juiced
  • 1/2 lemon, juiced
  • 1/2 cup brown sugar
  • 1 1/2 teaspoon salt
  • ground black pepper to taste
  • 6 tablespoons olive oil
  • 6 skinless, boneless chicken breast halves

Directions

Step 1
In a large glass bowl, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, brown sugar, salt, and pepper. Whisk in the olive oil. Place chicken in the mixture. Cover, and marinate 8 hours, or overnight.
Step 2
Preheat an outdoor grill for high heat.
Step 3
Lightly oil the grill grate. Place chicken on the prepared grill, and cook 6 to 8 minutes per side, until juices run clear. Discard marinade.