Wednesday, April 20, 2016

Six Minute Salad

This is a tasty, quick, easy, and super healthy meal.  It can be the main dish, or it can be a filler for pita bread or a topping for salad greens.

INGREDIENTS:

1 15 oz. can cannelini beans, rinsed and drained
1 6 oz. can tuna, drained
1 scallion, or 1/4 cup red onion diced
6 or 7 grape tomatoes, chopped
2 tbs. olive oil
1 1/2 tbs. balsamic vinegar
1 tbs. capers
1-2 clove garlic, minced
1 tbs. fresh basil, chopped (or 1 tsp. dried)
salt & pepper to taste


DIRECTIONS:

1) In medium bowl, shred drained tuna.
2) To the tuna, add the beans, scallion/onion, tomatoes, capers, garlic & basil.
3) Whisk together olive oil and vinegar until well-mixed.  Add to tuna mixture.
4) Salt and pepper to taste

Serve room temperature or chilled.

Tuesday, April 12, 2016

Quick & Easy Ham & Bean Soup

Total time: 20 minutes
INGREDIENTS:
3 medium carrots, sliced
2 celery ribs, chopped
1/2 large onion, chopped
1 red bell pepper, seeded and chopped1/2 cup chopped onion
2 tablespoons butter or olive oil
2-3 cans (15-1/2 ounces each) garbanzo beans, rinsed and drained
6 cups chicken broth
2 cups cubed fully cooked ham
1/2 tablespoon chili powder
3 cloves minced garlic
1/4 teaspoon pepper
1 bay leaf
salt to taste

INSTRUCTIONS:
  1. In a large saucepan over medium heat, saute the carrots, celery, onion, garlic, and bell pepper in butter until tender. 
  2. Stir in the remaining ingredients. Bring to a boil. 
  3. Reduce heat; cook for 15 minutes or until heated through. Discard bay leaf.                                Yield: 7 servings.

Wednesday, February 3, 2016

Red Lentil Curry

Total time: 30 min.
INGREDIENTS:
1 Tbs. Olive oil
2 Tbs. fresh ginger, chopped or grated
2 cloves garlic, chopped
8 scallions sliced, green parts separated from white parts
1 Tbs. sweet curry powder
1/2 tsp. hot curry powder
5 medium carrots, peeled and sliced
1 russet potato, peeled & cubed into bite-size pieces
1 cup red lentils (or any color is fine)
1 chicken breast, cooked and shredded (or cubed into small pieces)
4 cups vegetable or chicken broth
2/3 cup pumpkin (canned is fine)
1/3 cup tomato sauce
2 tsp. soy sauce
Salt & pepper
naan bread, peanuts, & lime wedges for serving
coconut milk (optional)

DIRECTIONS:
Heat oil in large saucepan over medium-high heat.

Add garlic, ginger, and scallion whites, and cook, stirring, for 2 minutes or until softened.

Stir in curry powders.

Add carrots, potatoes, lentils, chicken broth, 1 tsp. salt & 1/4 tsp. pepper, pumpkin, soy sauce, & tomato sauce.

Bring to a boil, then reduce heat and simmer for 20 minutes, or until lentils and veggies are tender.

You can add in coconut milk to taste here (it will tone down the heat and the curry flavor a bit, if your family likes a little less of those things), or you could serve it on the side for those who want it.

Sprinkle green scallions over soup (or serve on the side).  Serve with fresh naan bread, lime wedges, and a sprinkling of peanuts (or cashews are yummy too).