Harira (Moroccan Soup)

Harira is the traditional soup of Morocco. It is usually eaten during dinner in the Muslim holy month of Ramadan to break the fasting day. It is considered as a meal in itself. It is also served to relatives and friends after a special celebration

Prep Time: 30 minutes
Cooking Time: 45 minutes
Serves: 6
Yield 6 cups

Prep Time:10 minutes
Cooking Time: 30 minutes
Serves: 10
Yield: ~80 oz   

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Ingredients

1 1/2	tbsp	Canola Oil
1	Medium	Onion (chopped)
3	cloves	Garlic
1	tbsp	Fresh Turmeric
1	tbsp	Fresh Ginger Root
1	tsp	Cumin
4	cups	Low Sodium, fat free Vegetable Broth
1	cup	Dried Lentils
14	oz	Diced Tomato (No Salt added)
2	cups	Cooked Chickpeas
1	cup	Parsley, Fresh
1	cup	Cilantro, Fresh
1	tbsp	Lemon Juice
1	cup	Tap Water

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Directions

1. If using raw chickpeas, prepare ahead 
2. Chop and Sauté the onion in the oil until soft and beginning to caramelize.
3. Add the Garlic, Ginger, Turmeric, Cumin and Pepper. Continue to cook a few more minutes.

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4. Stir in the Stock, Lentils and Diced Tomato. 
5. Bring to a boil, then cover and simmer for 20 minutes or until the Lentils are soft. 
6. Stir in the Chickpeas, Parsley, Cilantro and Lemon Juice, then simmer for another 5 minutes 

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Categories

Course: Soup
Cuisine Type: Moroccan
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories		137
Calories from Fat		29.1
% Daily Value *
Total Fat	3.23g	4%
Saturated Fat	0.39g	1%
Cholesterol	0.0mg	0%
Sodium	164.0mg	6%
Total Carbohydrate	24.15g	8%
Dietary Fiber	8.47g	33%
Sugars	2.92g
Protein	7.07g	14%
Est. Percent of Calories:
Fat		19%
Carbs		46%
Protein		35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Middle Eastern Swiss Chard and Lentil Soup

A very simple but satisfying soup–actually more like a stew. Very Low Sodium, very Low Fat .

Prep Time:25 minutes
Cooking Time: 50 minutes
Serves:16
Yield: 96 oz  (approx.)

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Ingredients

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1 1/2	tbsp	Olive Oil
2	medium	Onion, Sweet
3		Garlic Clove
1	tbsp	Fresh Turmeric Root
1	tbsp	Fresh Ginger Root
1	tsp	Ground Cumin
1/2	tsp	Black Pepper
4	cups	Vegetable Broth Low Sodium
3	cups	Water
14	oz	Tomatoes Diced (No Salt)
2	cups	Uncooked Green Lentils
8	oz.	Parsnips
1	cup	Cilantro, Fresh
1	cup	Kale, Fresh
1	tbsp	Lemon Juice

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Directions

1. Heat the oil in a large Sauté pan over medium-high heat.  Add the chopped onions and cook until tender and beginning to carmelize, about 3 minutes.
2. Add the garlic and cook for another minute.
3. Stir in the spices.
4. Add the broth, water, diced tomatoes, lentils and parsnips, then heat to boiling.
5. Cover and simmer for 20 min, or until the lentils are tender.
6. Stir in the  lemon juice, Chard, and cilantro, cover, and cook on high for 10 minutes.
7. Serve hot.

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Categories

Course: Soup
Cuisine Type: Middle Eastern
Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories		127
Calories from Fat		32.85
% Daily Value *
Total Fat	3.78g	5%
Saturated Fat	0.5g	2%
Cholesterol	0mg	0%
Sodium	263.39mg	12%
Total Carbohydrate	29.83g	9%
Dietary Fiber	10.16g	40%
Sugars	4.93g
Protein	6.37g	12%

Est. Percent of Calories:
Fat	25%
Carbs	57%
Protein	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Chicken en Mole Sauce

If you like Mexican food and enjoy spicyness, you will love this
casserole dish. The savory chocolate flavored sauce goes well with the
chicken served with rice.
Mole, the signature sauce of Mexico. The only problem? Traditional mole
usually requires a pantry's worth of ingredients and an entire day in
the kitchen. Here, we’ve streamlined the ingredient list—and figured
out how to make an incredible sauce baked with chicken in an hour or
so. This simplified version doesn't skimp on flavor. You can mix or
substitute other peppers as available to suite your taste buds. These
can include:
Poblano (AKA Anaheim, Ancho (when dried))
Jalapeño
Serrano
Chipotle (jalapeño that has been smoked and dried.)
Habanero
Fresno
Cayenne

Prep Time: 30 minutes
Cooking Time: 45 minutes
Serves: 6
Yield 6 cups

Prep Time:30 minutes
Cooking Time: 45 minutes
Serves:6
Yield: ~48 oz   

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Ingredients

1	cup	Polblano Pepper (seeded and chopped)
1		Serrano Pepper (seeded and chopped)
1 1/2	tbsp	Canola Oil
4	small	Corn Tortillas (Sliced)
1/2	Medium	Onion (chopped)
3	cloves	Garlic
1	lb	Chicken Breast (Boneless, skinless, diced)
1	tsp	Cumin
1/2	tsp	Cinnamon
3/4	oz	100% Dark Chocolate
14	oz	Diced Tomato (No Salt added)
2	cups	Low sodium Chicken Broth
1/2	oz	Pepitas
1/2	cup	Cilantro

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Directions

Preheat oven to 350 degrees F.
Prepare brown rice ahead of time if needed or while the casserole is in the oven.

1. Chop Onions, garlic separately. Finely chop or zest the chocolate. Slice the corn tortillas into thin strips
2. Dice the chicken breast into 1 inch cubes or slightly larger.

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3. Heat approximately 1/2 of oil in a saute pan over medium heat
4. Add the chicken and lightly brown on all sides.
5. Turn the chicken into a lightly oiled to casserole dish and set aside

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6. Add the remainder of the oil to the saute pan and return to medium heat.
7. Add in the onion and saute until the onions begin to caramelize.
8. Add garlic and spices and continue to saute to toast and develop flavor.
9. Add in the diced tomatoes, chopped peppers, broth, and chocolate.
10. Simmer for 10 minutes.
11. Using an immersion blender, puree the sauce until slightly smooth.
12. Cover the chicken with sauce and layer the corn tortilla strips on top.

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13. Bake the oven for 45 minutes to 1 hour.
14. Add salt to taste. Garnish with pepitas, chopped cilantro and serve with white rice.

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Categories

Course: Main Dish
Cuisine Type: Mexican
Main Ingredient: Chicken

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Nutrition Facts
Serving Size: 1 cup
Amount per Serving
Calories		204
Calories from Fat		67.3
% Daily Value *
Total Fat	7.48g	11%
Saturated Fat	1.64g	8%
Cholesterol	33.33mg	11%
Sodium	253.79mg	10%
Total Carbohydrate	16.13g	5%
Dietary Fiber	3.59g	14%
Sugars	5.41g
Protein	3.08g	6%
Est. Percent of Calories:
Fat		35%
Carbs		31%
Protein		6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken Tagine

A tagine is a Moroccan stew made with dried fruit and an array of spices. This easy recipe recreates the exotic dish with chicken, apricots, and raisins. The spice combination includes cumin, ginger cinnamon, and pepper

Prep Time:15 minutes
Cooking Time: 45 minutes
Serves:6
Yield: 6 servings

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Ingredients

20	oz.	Chicken Breast Tenders
1	tbsp	Canola Oil
1	medium	Onion
2	clove	Garlic
8	oz.	Raw Carrots
1/2	cup	Sunkist Raisins
1/2	cup	Dried Apricots
2	cups	Vegetable Broth (Low Sodium, Fat Free)
2	tbsp	Lemon Juice
2	tbsp	Plain Flour
1 1/2	tsp	Ground Cinnamon
1 1/2	tsp	Ground Cumin
1 1/2	tsp	Ginger Root
3/4	tsp	Black Pepper

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Directions

1. Coarsely chop then saute Onions in oil over medium heat in a large pan.
2. Add garlic and continue to saute.
3. When the onions and garlic are starting clear and turn golden, gradually add the cubed chicken.
4. After the chicken is browned on all sides, add carrots, raisins, apricots, chicken broth, lemon juice, flour, cumin, ginger, cinnamon and black pepper.
5. Let simmer covered for about 45 min until carrots are cooked and the sauce has thickened slightly.

Serve over brown rice or couscous. Garnish with parsley, toasted almond slivers or pine nuts.

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Categories

Course: Main Dish
Cuisine Type: Mediterranean
Main Ingredient: Chicken

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Nutrition Facts
Serving Size: 1/6 of pot
Amount per Serving:
Calories		239
Calories from Fat		30.0
% Daily Value *
Total Fat	3.33g	5%
Saturated Fat	0.1g	0%
Cholesterol	54.17mg	18%
Sodium	229.3mg	9%
Total Carbohydrate	31.71g	10%
Dietary Fiber	2.78g	11%
Sugars	11.12g
Protein	22.55g	45%
Est. Percent of Calories:
Fat		12%
Carbs		53%
Protein		35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower depending on your calorie needs.

Curried Leek Soup

I've always been fascinated with the Leek.  Looking like an over-sized scallion (or a spring onion), yet milder that its cousins, it is almost always found in soups with French sounding names like "vichyssoise". Vichyssoise and its derivatives combine leeks with potato.
My goal has been to eliminate high glycemic starchy foods from my diet. So. I sought out to make a leek soup that did not have the starch.
I began with this recipe found on AllRecipes.com which I modified to reduce fat and sodium.  As with all my recipes, you may want to add a little salt to each individual serving to bring out the subtle flavors if you are not needing to restrict your sodium intake.

Prep Time: 25 minutes

Cooking Time: 30 minutes

Serves: 8

Yield: 56 oz.. 

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Ingredients

6		Leeks
2	cloves	Garlic
1	tbsp	Canola Oil
2	cups	Fat-Free Low Sodium Vegetable or Chicken Broth
3	large	Carrots
2	large stalk	celery
1/2	tsp	Curry
1/4	tsp	Black Pepper
1 1/2	cups	Water

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Directions

1. Separately, slice the leeks and dice the carrots and celery.
2. In a 3 qt. sauce pan, saute the leeks in the canola oil until tender. 
3. During the last 2-3 minutes add the minced garlic and continue to saute. 

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4. Add in the broth, carrots, celery, curry and pepper.
5. Bring to a boil, reduce the heat, cover and simmer 20-25 minutes until the vegetables are tender.
6. Blend 1 cup  (or more) in a blender or directly in the pot if using an immersion blender.

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Categories

Course: Soup

Cuisine Type: Vegetarian

Main Ingredient: Vegetables

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Nutrition Facts
Serving Size: 7 oz.
Amount per Serving
Calories		72
Calories from Fat		15.8
% Daily Value *
Total Fat	1.75g	2%
Saturated Fat	0.13g	0%
Cholesterol	0.1mg	0%
Sodium	76.38mg	3%
Total Carbohydrate	13.5g	4%
Dietary Fiber	2.75g	11%
Sugars	4.38g
Protein	1.17g	2%
Est. Percent of Calories:
Fat		22%
Carbs		76%
Protein		6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mulligatawny Soup

Mulligatawny is from the Tamil language and means literally "Pepper Water". There are many variations of this British interpretation of an Indian dish. Here is (one of) mine. It is a chicken soup flavored with Indian spices. Serve it with Basmati rice or with Naan!

Prep Time:20 minutes
Cooking Time: 60 minutes
Serves:8
Yield: ~64 oz.

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Ingredients

1	large	carrot, raw
2	large stalk	celery
1	medium	onion
2	tbsp	canola Oil
1 1/2	tsp	curry powder
2	tbsp	flour
4	cups	organic , non-fat, low sodium chicken broth
3/4	cup	long grain brown Basmati rice
1	medium	Granny Smith apple
1	lb.	boneless, skinless chicken breast
1/4	tsp	thyme
1/4	tsp	ground black pepper

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Directions

1. Dice onions, carrot, and celery.  
2. Dice or cube chicken and apple.
3. In a large soup pot or deep saute pan, saute onion, carrots and celery until the onions begin to carmelize.
4. Add in the flour and curry powder and continue to saute for another 5 minutes.

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5. Add chicken broth and brown rice,  mix well, bring to a boil and then simmer for 15-30 minutes.
6. Add diced chicken, apple Thyme, and black pepper.
7. Simmer 15 minutes or more until the chicken is thoroughly cooked and rice is tender.
8. If needed add salt to taste.

Serve with Naan..

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Categories

Course: Soup
Cuisine Type: Indian
Main Ingredient: Chicken

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Nutrition Facts
Serving Size: 8 oz.
Amount per Serving
Calories		170
Calories from Fat		48
% Daily Value *
Total Fat	5.32g	8%
Saturated Fat	2.44g	12%
Cholesterol	41mg	13%
Sodium	134.79mg	5%
Total Carbohydrate	15.42g	5%
Dietary Fiber	2.17g	8%
Sugars	4.38g
Protein	14.95g	29%
Est. Percent of Calories:
Fat		28%
Carbs		36%
Protein		35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Orange "Scookies"

A Lite Orange Flavored Scone. Other citrus flavors can be made by replacing the orange zest and extract.
Agave Nectar is preferred instead of granulated sugar because it is a low glycemic (but not low calorie) sweetener that can be used smaller quantities as a replacement for granulated cane sugar because it is sweeter.

Prep Time:15 minutes
Cooking Time: 15 minutes
Serves:12
Yield: ~18 oz when baked. 

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Ingredients

1/2	cup	Agave Nectar (Amber)
1/4	cup	Non-Fat Plain Yogurt
1	tbsp	Canola Oil
2	oz	EggBeaters
1	tbsp	Orange Zest
1/2	tbsp	Lemon Juice
1/2/td>	tsp	Pure Orange Extract
2	cups	Whole Wheat Pastry Flour
3/4	tsp	Baking Powder
1/4	tsp	Reduced Sodium Salt - Potassium Chloride

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Directions

1. Mix together Agave syrup, yogurt, oil Eggbeaters, Orange zest, Lemon juice, & orange extract.
2. In a separate bowl blend the flour, baking powder and salt.
3. Blend the dry ingredients into the wet.

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4. Preheat Oven to 375°
5. Cover the bottom of a cookie sheet with parchment paper (or grease the cookie sheet)
6. Drop 12 ~equal portions of the dough well-spaced onto the cookie sheet.
7. Bake 12-15 minuted at 375° or until the edges of the cookies turn slightly brown.
8. Remove from the oven and let cool until you can't stand it any more and have to sample.

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Categories

Course: Dessert
Cuisine Type:
Main Ingredient: Flour

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Nutrition Facts
Serving Size: 1.5 oz. (1 Cookie)
Amount per Serving
Calories		116
Calories from Fat		13.0
% Daily Value *
Total Fat	1.44g	2%
Saturated Fat	0.08g	0%
Cholesterol	0.1mg	0%
Sodium	27.5mg	1%
Total Carbohydrate	23.42g	7%
Dietary Fiber	2.33g	9%
Sugars	10.36g
Protein	0.75g	1%
Est. Percent of Calories:
Fat		10%
Carbs		80%
Protein		2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.