Spicy Roasted Snap Beans w/ Raita

Submitted by: Jessica Cunha
Original Credit: Grow, Eat, Cook by Willi Galloway

Serves 4 as an appetizer or side dish

Ingredients for the raita:

  • 1 c plain Greek yogurt
  • 3/4 c finely chopped cucumber
  • 2 Tbs minced cilantro or flat-leaf parsley
  • 1 Tbs finely snipped chives
  • salt
  • freshly ground pepper

Ingredients for the beans:

  • 1 lb snap beans, washed and trimmed
  • 1 Tbs olive oil
  • 1/4 tsp ground cumin
  • 1/4 tsp ground coriander
  • 1/2 tsp smoked hot paprika
  • sea salt
  • freshly ground pepper

Directions:

Combine the raita ingredients and season with the salt and pepper, to taste.  Set aside.

Preheat the oven to 500 degrees.  Place the beans in a large bowl and drizzle with olive oil to coat.  Sprinkle the spices on and toss again.  Spread the beans in a single layer on a rimmed baking sheet.  Roast in the oven, stirring occasionally, until they are tender, crispy, and browned in spots (12-15 minutes).  Serve the beans piled high on a platter next to the bowl of raita for dipping.

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Grilled Fava Beans

Submitted by: Jessica Cunha
Original Credit: Grow, Eat, Cook by Willi Galloway

Serves 4 as a side dish

Ingredients:

  • 2 lbs fava beans in their pods
  • olive oil
  • sea salt

Directions:

Bring a grill to medium heat.  Wash the fava bean pods, place on a large tray, and drizzle olive oil over them until they are well coated.  Sprinkle with salt and place directly on the grill.  Cook, turning occasionally, until the pods are blistered and black in spots, 6-8 minutes.  To check if the beans are ready, split a pod open and pop the beans out of their skins – perfectly cooked beans will be tender and buttery, not crunchy or mushy.  Sometimes the bean skins become quite tender and they can be eaten whole, no peeling required.

Tangy Grilled Radicchio

Submitted by: Jessica Cunha
Original Recipe Found Here: Grow, Eat, Cook by Willi Galloway

Serves 4 as a side-dish

Ingredients:

  • 2 large (or 3 small) radicchio heads
  • 1 Tbs rice vinegar
  • zest and juice of 1 small lime
  • 2 Tbs honey
  • 1 tsp finely minced garlic
  • 1 tsp peeled and finely minced fresh ginger
  • 2 tsp soy sauce
  • 3 Tbs vegetable oil
  • 1 tsp sesame oil
  • salt
  • freshly ground pepper

Directions:

Quarter the radicchio length-wise, leaving the core intact.  In a medium bowl, wisk together all the remaining ingredients, except the salt and pepper.  Pour into a shallow dish and add the ridicchio, turning several times to coat.  Cover and refridgerate overnight.

Bring a grill to medium-high heat.  Remove the radicchio from the marinate and place direcly on the grill, discarding the remaining marinade.  Cook, turning the radicchio occasionally, until it just begins to wilt and is charred in spots, about 6 minutes total.  Sprinkle with salt and pepper and serve warm.

Slow-Roasted Tomatoes with Thyme

Submitted by: Jessica Cunha
Original Recipe Found Here: Grow, Eat, Cook by Willi Galloway

Makes about 2 cups

Ingredients:

  • 15-20 dense-fleshed tomatoes
  • 3 Tbs extra virgin olive oil
  • 2 tsp minched fresh thyme leaves
  • sea salt
  • freshly ground pepper

Directions:

Preheat the oven to 225 degrees.

Slice the tomatoes in half, length-wise, and arrange them in rows cut side up, on a rimmed baking sheet.  Drizzle the olive oil on top and use your hands to rub the oil all over the tomatoes and completely cover them.  Sprinkle with the thyme, salt and pepper.

Bake 4-6 hours, checking every hour.  You can drizzle with more oil if they become too dry.  They are done when they become very soft, edges are wrinkled, and the middle is jam-like in consistency.

These are great in hearty salads, sandwiches, or straight from the pan.  They freeze well too.

Therese Jarjura’s Tabbouleh

Submitted by: Jessica Cunha
Original Recipe Found Here: Grow, Eat, Cook by Willi Galloway

Serves 4 as an appetizer or side-dish.

Ingredients:

  • 1/2 c coarse bulgur
  • 1/3 c fresh lemon juice (from 3 small lemons)
  • 3 medium slicing tomatoes, cut into small cubes, with their juice
  • 1 1/2 packed cups finely chopped fresh flat-leaf parsley
  • 6-8 spearmint leaves, finely chopped (or 1 tsp dried)
  • 2 scallions, white and green parts finely chopped (approx 1/2 c)
  • 1/2 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1/3 c extra-virgin olive oil
  • 1/4 c cold water

Directions:

Place the bulger in a large bowl.  Pour the lemon juice over the bulger and set aside for 10 minutes.

Combine the remaining ingredients in a medium bowl, then stir into the bulger.  Set aside for 2 hours, or until the bulger has softened to your preferred texture.  Add more seasoning as needed.  Serve at room temperature.  (The tabbouleh will keep well in the fridge for 2-3 days.)

Baked Buffalo Chicken Nuggets

Submitted by Crystal Cabral

Original Credit: skinnytaste

Servings: 4 • Size: 10 nuggets • Points +: 5 pts • Smart Points: 4
Calories: 211 • Fat: 6 g • Carb: 11 g • Fiber: 2 g • Protein: 28 g • Sugar: 0 g
Sodium: 379 mg • Cholesterol: 83 mg

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chili powder (use ground cayenne to make it hotter)
  • 1/8 tsp black pepper
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 1/4 cup panko
  • olive oil spray (I used my Misto)
  • 2 tbsp Frank’s Hot Sauce (or Tabasco if you want it HOT)
  • 2 tsp olive oil
  • 1 lb skinless chicken breast, cut into 40 small bite sized pieces
  • 4 celery stalks, trimmed to 4 inch strips
  • optional: 1/2 cup skinny blue cheese dressing (additional points)

Directions

Preheat oven to 425°F. Spray a baking sheet with olive oil spray.

Combine garlic powder, paprika, chili powder, black pepper, bread crumbs and panko in a medium bowl and toss well.

Place the hot sauce in another medium bowl with the oil. Dip the chicken into the hot sauce mix, then into the crumbs and place on the baking sheet. Spray the top generously with olive oil spray then bake 8 – 10 minutes. Turn over then cook another 4 – 5 minutes or until cooked though.

Serve with celery sticks and blue cheese dressing if desired.

Mussels Marinara

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4 as an appetizer

Ingredients:

  • 1/2 Tbs extra virgin olive oil
  • 8 cloves of garlic, thinly sliced
  • 1/8 tsp crushed red pepper flakes
  • 1/2 cup white wine, such as Pinot Grigio
  • 1 1/2 cups no fat, sodium, or sugar added chopped tomatoes
  • 2 pounds fresh mussels, scrubbed, debearded, and rinsed in cold water
  • salt and freshly ground pepper, to taste

Directions:

Heat the oil in a large non-stick saute pan over medium-high heat.  Add the garlic and saute until it’s a deep golden brown (tip: lift the side of the pan to turn the garlic in the small pool of oil occasionally for even cooking).  Add the red pepper flakes, then quickly add the wine and reduce by half.  Add the tomatoes and bring to a simmer.

Add the mussels to the pan in an even layer.  Cover the pot and simmer 1 minute.  Remove lid and stir so that all mussels begin to open.  Continue this process for approximately 8-10 minutes (any mussels that do not open by that time should be discarded).  Season with salt and pepper and divide into 4 bowls.  Enjoy!

 

4 g fat, 152 calories

Crostini di Tonno

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4 as an appetizer

Ingredients:

  • 1 can albacore tuna packed in water, drained
  • 1 Tbs extra virgin olive oil
  • 1 Tbs minced onion
  • 1 rib of celery, finely chopped
  • 3 Tbs chopped jarred green peperoncini
  • 1 Tbs fresh chopped oregano
  • salt and freshly ground pepper, to taste
  • 1 lemon for zest and 1 tsp juice
  • 8 (1/4-inch) slices from a whole wheat baguette

Directions:

Preheat the broiler in your oven.

Place the tuna in a medium bowl and add the oil, onion, celery, peperoncini, and oregano.  Season with salt and pepper and gently fold together.  Add the lemon zest and lemon juice and gently mix in.

Place the slices of baguette on a baking sheet and toast for about 1 minute per side, until crisp and lightly browned.

Place the crostini on a serving plate and top with equal spoonfuls of the tuna mixture.  Enjoy!

 

5g of fat, 104 calories

Artichoke Crostini

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4 as an appetizer

Ingredients:

  • 1 (10 oz) jar whole baby artichokes, packed in water, drained
  • 2 Tbs minced celery (remove leaves, chop and set those aside)
  • 4 Tbs jarred green peperoncini (, sliced 1/8 inch thick
  • 4 Tbs roughly chopped fresh flat-leaf Italian parsley
  • 1/2 oz Parmigiano-Reggiano, grated
  • 1 Tbs extra virgin olive oil
  • salt and freshly ground black pepper, to taste
  • 8 (1/2-inch thick) slices from a whole wheat baguette

Preheat the broiler in your oven.

Cut the artichokes into eighths.  Place them in a medium bowl with the minced celery, sliced peppers, parsley, cheese and olive oil.  Toss together and season with salt & pepper.

Place the baguette slices on a backing sheet and toast under the broiler until crisp and lightly browned on both sides (about 1 min per side).

Place the crostini on a serving plate and top each with an equal amount of the artichoke  mixture.  Scatter the chopped celery leaves on top and serve.

 

5g fat, 111 calories

Broccoli Tots (21 Day Fix Approved)

Submitted by Jessica Cunha

7 bites = 1 green, 1/2 red, 1 blue, 1/2 yellow

Ingredients:

  • 12 oz broccoli florets
  • 3 egg whites
  • 2/3 cup reduced fat sharp cheddar cheese or mozzarella, grated
  • 1/2 cup seasoned breadcrumbs
  • salt and pepper, to taste

Preheat oven to 400 degrees and cover a cookie sheet with parchment paper or aluminium foil.

Partially cook the broccoli in a pot of boiling water for 1 minute.  Rinse under cold water and drain well, then dry with paper towels.  Using a food processor, finely chop the broccoli and put into a bowl.  Add the other ingredients and combine well.

Using a tablespoon, scoop the mixture into your hand and form into a ball.  Place the balls on the cookie sheet and slightly flatten.  Bake for 16-18 minutes, flipping them half-way through the baking process.

Makes about 28 tots.