Sunday, November 20, 2011

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   

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

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.

  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 

Categories

Course: Soup
Cuisine Type: Moroccan
Main Ingredient: Vegetables

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.)

Ingredients


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

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.

Categories

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

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.

Friday, July 22, 2011

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   

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

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.

  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

  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.

  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.

Categories

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

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.

Wednesday, March 9, 2011

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

Ingredients

20oz.Chicken Breast Tenders
1tbspCanola Oil
1mediumOnion
2cloveGarlic
8oz.Raw Carrots
1/2 cupSunkist Raisins
1/2 cupDried Apricots
2 cupsVegetable Broth (Low Sodium, Fat Free)
2tbspLemon Juice
2tbspPlain Flour
1 1/2tspGround Cinnamon
1 1/2tspGround Cumin
1 1/2tspGinger Root
3/4 tsp Black Pepper


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.

Categories


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

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.

Monday, January 31, 2011

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.. 

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

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. 

  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.

Categories

Course: Soup
Cuisine Type: Vegetarian
Main Ingredient: Vegetables

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.

Monday, January 24, 2011

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.

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

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.

  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..

Categories

Course: Soup
Cuisine Type: Indian
Main Ingredient: Chicken

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.

Friday, January 21, 2011

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. 

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

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.

  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.


Categories

Course: Dessert
Cuisine Type:
Main Ingredient: Flour

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.