| Indian-Spiced Kale and Chickpeas Posted: 30 Jan 2010 09:51 PM PST  Ingredients : - 1 tablespoon extra-virgin olive oil
- 3 cloves garlic, minced
- 1 pound kale, ribs removed, coarsely chopped (see Tip)
- 1 cup reduced-sodium chicken broth or vegetable broth
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garam masala
- 1/4 teaspoon salt
- 1 (15 ounce) can chickpeas, rinsed
Cooking Directions : - Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.
Yield: 4 servings Still Hungry? Chickpeas make this exotic dish a terrific player in any vegetarian menu. Notes: Tip A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Ingredient note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets. Nutrition per serving : - Calories: 203 kcal
- Carbohydrates: 32 g
- Dietary Fiber: 6 g
- Fat: 5 g
- Protein: 8 g
- Sugars: 5 g
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| White Chili Posted: 30 Jan 2010 09:06 PM PST  Ingredients : - 1 tablespoon canola oil
- 1 1/2 cups chopped onion
- 2 (4 ounce) cans chopped green chiles
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/8 teaspoon cayenne pepper
- 3 (15 ounce) cans great northern beans, rinsed
- 4 cups reduced-sodium chicken broth
- 4 cups diced cooked skinless turkey or chicken
- 2 tablespoons cider vinegar
Cooking Directions : - Heat oil in a large pot or Dutch oven over medium-high heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Stir in chiles, oregano, cumin and cayenne. Cook, stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add turkey (or chicken) and vinegar; cook for 5 minutes more. Serve.
Yield: 6 servings Still Hungry? This fragrant 'white' chili is an unusual, delicious alternative to traditional tomato-based chilis. Serve with lime wedges and a dollop of sour cream or a sprinkling of cheese. Nutrition per serving : - Calories: 468 kcal
- Carbohydrates: 51 g
- Dietary Fiber: 11 g
- Fat: 9 g
- Protein: 46 g
- Sugars: 8 g
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| Easy Black Beans Posted: 30 Jan 2010 08:54 PM PST  Ingredients : - 2 teaspoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 2 teaspoons ground ancho chile pepper (see Ingredient note)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 2 (15 ounce) cans black beans, rinsed
- 1 cup water
- 1 tablespoon tomato paste
Cooking Directions : - Heat oil in a medium saucepan over medium-high heat. Add onion and cook, stirring, until translucent, 4 to 5 minutes. Add garlic and cook, stirring constantly, for 30 seconds. Add ground chile, cumin and oregano and cook, stirring, until fragrant, about 30 seconds more. Add beans, water and tomato paste; stir to combine. Bring to a simmer, reduce heat to medium-low and cook, stirring occasionally, until the beans are heated through and the sauce is slightly thickened, 8 to 10 minutes. Serve warm.
Yield: 8 servings Still Hungry? Just the right amount of beans to serve as a side dish--or double the recipe for a vegetarian party. Notes: Ingredient Note Ancho chile peppers, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile pepper can be found in the specialty-spice section of large supermarkets, or substitute ground chili powder with a pinch of cayenne. Make Ahead Tip Cover and refrigerate for up to 2 days. Reheat in a saucepan with 2 tablespoons water over medium-low heat, stirring occasionally, for about 5 minutes. Nutrition per serving : - Calories: 116 kcal
- Carbohydrates: 19 g
- Dietary Fiber: 7 g
- Fat: 1 g
- Protein: 6 g
- Sugars: 4 g
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