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Mini Greek Pizza Muffins

Mini Greek Pizza Muffins

Mini Greek Pizza Muffins

http://www.eatingwell.com/recipes/mini_greek_pizza_muffins.html

From EatingWell:  November/December 2007

All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.

2 dozen mini muffins | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2/3 cup finely chopped onion
  • 2/3 cup finely chopped red bell pepper
  • 1/3 cup whole-wheat pastry flour
  • 1/3 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried
  • 1 teaspoon sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/3 cup low-fat milk
  • 1/3 cup crumbled feta cheese
  • 1 large egg, well beaten
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped kalamata olives

Preparation

  1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stirring often, until the onion is tender, about 5 minutes. Transfer to a large bowl and let cool for 10 minutes.
  2. Meanwhile, preheat oven to 400°F. Coat a mini-muffin pan with cooking spray.
  3. Whisk whole-wheat pastry flour, all-purpose flour, baking powder, oregano, sugar, garlic powder and salt in a medium bowl.
  4. Stir milk, feta, egg, tomato paste and olives into the onion mixture. Make a well in the dry ingredients; add the wet ingredients and stir until just combined. Fill the prepared muffin cups two-thirds full.
  5. Bake the muffins until lightly browned, 13 to 15 minutes. Cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm or at room temperature.

Nutrition

Per muffin : 39 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 11 mg Cholesterol; 4 g Carbohydrates; 1 g Protein; 0 g Fiber; 106 mg Sodium; 36 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 fat

Nutrition Note: (for 2 muffins)

Tips & Notes

  • Make Ahead Tip: Store in an airtight container for up to 2 days. Serve at room temperature or reheat at 350°F. | Equipment: Mini-muffin pan with 24 (2-tablespoon) muffin cups.
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Buffalo & Black Bean Chili

Buffalo & Black Bean Chili

Buffalo & Black Bean Chili

http://www.eatingwell.com/recipes/buffalo_black_bean_chili.html

From EatingWell:  September/October 2013

In this healthy buffalo and black bean chili recipe, the buffalo is cooked with sweet red bell peppers and spiced with two types of chili powder, cocoa powder and espresso powder, making this chili mouthwatering and memorable. Ground buffalo, also known as ground bison, is a healthy alternative to ground beef because it’s naturally lower in fat and has a rich, delectable flavor. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you’re in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

6 servings, about 1 1/2 cups each | Active Time: 40 minutes | Total Time: 1 1/2 hours

Ingredients

  • 3 tablespoons extra-virgin olive oil or canola oil
  • 1 pound ground buffalo
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 large red bell peppers, chopped (about 3 cups)
  • 1/2 cup bulgur
  • 2 tablespoons ancho chile powder (see Tip)
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon chili powder
  • 1 teaspoon instant espresso powder or instant coffee
  • 1/8 teaspoon cayenne pepper
  • 3/4 teaspoon salt
  • 2 15-ounce cans no-salt-added black beans, rinsed
  • 1 14-ounce can no-salt-added diced tomatoes
  • 4 cups reduced-sodium beef broth

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add ground buffalo, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
  2. Add bell peppers, reduce the heat to medium and cook, stirring frequently, until the vegetables are starting to soften, 5 to 7 minutes.
  3. Add bulgur, ancho chile powder, cocoa powder, chili powder, instant espresso (or instant coffee), cayenne and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
  4. Stir in beans and tomatoes.
  5. Add broth and bring to a boil. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Nutrition

Per serving : 390 Calories; 15 g Fat; 4 g Sat; 8 g Mono; 45 mg Cholesterol; 40 g Carbohydrates; 27 g Protein; 12 g Fiber; 731 mg Sodium; 1059 mg Potassium

2 Carbohydrate Serving

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
  • Ancho chile powder, made from dried poblano peppers, has a mild, sweet spicy flavor. Look for it in the spice section of well-stocked supermarkets. Other mildly spicy chili powder can be used in its place.
Vegetarian Chili

Vegetarian Chili

The Best Vegetarian Chili in the World
recipe image
Rated: rating
Submitted By: calead910
Photo By: Mrs. Lagdameo
Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Servings: 8
“Break out your soup pot and fix up a batch of this delicious, spicy vegetarian chili today! It’s ready in no time, and packed with vegetables, beans – and flavor!”
Ingredients:
1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chile
peppers, drained
2 (12 ounce) packages vegetarian burger
crumbles
3 (28 ounce) cans whole peeled
tomatoes, crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans,
drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn
Directions:
1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.
ALL RIGHTS RESERVED © 2013 Allrecipes.com Printed from Allrecipes.com 12/17/2013
Braised Roast with Root Vegetables

Braised Roast with Root Vegetables

roast-beef-vegetablesLeigh Beisch

Nutritional Information

Calories per serving: 277
Fat per serving: 12g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 25g
Carbohydrates per serving: 12g
Fiber per serving: 3g
Cholesterol per serving: 78mg
Iron per serving: 3mg
Sodium per serving: 143mg
Calcium per serving: 63mg

Good to Know

Braising is a great technique to tenderize tougher cuts of meat—make sure to trim the meat well to keep saturated fat at a minimum. The aromatic spices and nutrient-rich winter vegetables used in this main dish also infuse the meat with fantastic flavor without the need for excess sodium. Pass around a basket of crusty, whole-grain bread to add a fiber boost and to sop up the delicious sauce.

Braised Roast With Root Vegetables

Prep: 30 minutes; Cook: 3 hours, 6 minutes.

Ingredients

  • 1 1/2 pounds beef roast, trimmed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons olive oil
  • 5 garlic cloves, crushed
  • 1 teaspoon allspice berries, crushed lightly
  • 1 teaspoon fennel seeds, crushed lightly
  • 1 cup dry red wine
  • 1 rosemary sprig
  • 1 bay leaf
  • 1/4 cup less-sodium beef broth
  • 2 medium onions, peeled and cut into 8 wedges
  • 1 1/2 cups carrot, peeled and cut into 1/2-inch pieces
  • 1 1/2 cups (1/2-inch) cubed peeled turnips
  • 1 1/2 cups fennel bulb, cut lengthwise into 12 wedges

Preparation

1. Preheat oven to 325°. Season beef with salt and pepper, and heat olive oil over medium-high heat. Sear beef thoroughly on all sides, about 5-6 minutes per side, until it is a deep, mahogany brown. Transfer the beef to a plate.

2. Add garlic to pan with allspice berries and fennel seeds, and sauté for 1 minute to release fragrance. Pour in wine and scrape up bits left in the pan. Add rosemary, bay leaf, and beef broth, then add beef back to the pan and bring to a simmer. Top with onions. Cover tightly and transfer to oven.

3. Cook for 2 hours in oven. Remove pot, flip beef, and add remaining vegetables in with the meat. Cover again, and cook for an additional 45 minutes.

4. When beef is fork-tender, transfer meat to a cutting board and arrange vegetables on a large platter. Cover both with foil. Uncover pot and reduce juices on the stovetop over medium-high heat for 10 minutes, then transfer to a sauceboat. Slice roast thinly across the grain, and arrange on the platter. Serve sauce alongside beef and vegetables.

Chicken Noodle (or rice) Soup

Chicken Noodle (or rice) Soup

 

 

Chicken Noodle Soup with Dill

http://www.eatingwell.com/recipes/chicken_noodle_soup_with_dill.html

From EatingWell:  Winter 2004, The Essential EatingWell Cookbook (2004)

Chicken noodle soup is undeniably comfort food for many people (especially when they’re not feeling well) and this version gets a healthful update. Whole-wheat egg noodles add fiber and nutrients and reduced-sodium chicken broth cuts the sodium. By all means use homemade chicken broth if you have it.

6 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 50 minutes

Ingredients

  • 10 cups reduced-sodium chicken broth
  • 3 medium carrots, diced
  • 1 large stalk celery, diced
  • 3 tablespoons minced fresh ginger
  • 6 cloves garlic, minced
  • 4 ounces whole-wheat egg noodles, (3 cups)
  • 4 cups shredded cooked skinless chicken breast, (about 1 pound; see Tip)
  • 3 tablespoons chopped fresh dill
  • 1 tablespoon lemon juice, or to taste

Preparation

  1. Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.
  2. Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.

Nutrition

Per serving : 267 Calories; 4 g Fat; 2 g Sat; 1 g Mono; 90 mg Cholesterol; 18 g Carbohydrates; 38 g Protein; 2 g Fiber; 329 mg Sodium; 330 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 4 lean meat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Tip: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.