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.

Advertisements

Pea Shoot Salad w/ Shaved Parmesan & Lemon Vinaigrette

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

Serves 4

Ingredients:

  • 1/2 tsp lemon zest
  • 2 tsp freshly squeezed lemon juice
  • 1 small garlic clove, minced
  • 1/2 tsp white balsamic or white wine vinegar
  • 1/4 c extra virgin olive oil
  • sea salt
  • 4-6 c lightly packed pea shoots
  • 2 oz piece of Parmesan
  • freshly ground pepper

Directions:

In a medium bowl, whisk together the lemon zest and juice, garlic and vinegar.  Slowly drizzle in the olive oil, whisking until the dressing is emulsified.  Add salt to taste.

Place the pea shoots in a large bowl.  Use a vegetable peeler to shave the Parmesan over the salad.  Drizzle the dressing over the salad and toss to coat.  Season to taste with fresh pepper and serve immediately.

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.

Herbed Edamame Salad

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

Serves 4

Ingredients:

  • 2 lbs edamame pods or 2 cups shelled edamame
  • 4 large ears sweet corn, shucked
  • 1 cup halved cherry tomatoes
  • 6 scallions, white and light-green parts only, thinly sliced
  • 1/4 c torn basil leaves
  • 1/4 c of your favorite vinaigrette
  • salt
  • freshly ground pepper

Directions:

In a large pot over medium heat, biol 2 quarts water.  Add the edamame pods and boil for 2 minutes.  Drain and run under cold water until cool.  Shell the edamame into a large bowl.  If using shelled edamame, cook according to package directions.

Cut the corn kernels from the cobs directly into the bowl with the edamame.  Scrape of the corn pulp and release the corn “milk” into the bowl by running the back of the knife down the cob.  Gently fold the tomatoes, scallions, basil, and vinaigrette until well combines.  Season with salt and pepper before serving, either at room temperature or chilled.

Red, White and Green Chicken Chili

Submitted by Jessica Cunha

Ingredients:

  • 4-6 chicken thighs
  • 1/2 medium onion, chopped
  • 1/2 green pepper, chopped
  • 1 (15.5 oz) can of diced tomatoes (fire roasted is best)
  • 1 (10 oz) package chopped spinach, defrosted and drained
  • 1 (15.5 oz) can of your favorite white beans
  • 4-6 cups of veggie or chicken stock
  • the following spices, to your taste: salt & pepper, garlic & onion powder, curry powder, paprika, chili powder, cajun seasoning, red pepper flake, hot sauce

Directions:

Cook chicken in a small crock-pot/slow-cooker for 3-4 hours, until meat is falling off the bone (or is easy to pull apart, if using boneless thighs).  Remove chicken to a plate to cool.

In a large sauce pan, over medium heat, cook the onion and pepper in a little oil or spray oil until softened (about 2 minutes).  Add the diced tomatoes, spinach, beans and 4 cups of stock.  Once bubbling, add the spices and cover.  Cook for 10 minutes to combine flavors.

Tear cooled chicken up into small pieces and add to the pot of chili.  Stir and cook another 5 minutes.

Serve topped with a little cheese, Greek yogurt, etc. and a few tortilla chips.

White Chili

Submitted by Meg McCarthy

Ingredients:

  • 2 (15 oz) cans of white beans, drained
  • 4 cups of fat-free chicken broth
  • crushed garlic (to taste)
  • 1 (4 oz) can of diced green chili
  • a small bag of frozen corn (approx 14 oz)
  • 1 to 1 1/2 lbs of cut up chicken or turkey breast
  • 1 packet of low sodium taco seasoning.
  • fresh cracked pepper and cumin, to taste.

Add all ingredients to a crock-pot.  Cook on low for 6-8 hrs. The meat will get tender and you can shred it to make the chili thicker. Enjoy!

Lentil Soup (21 Day Fix Approved)

Submitted by Jessica Cunha

3/4 cup serving = 2 yellow (179 calories)

(12 servings of 3/4 cup each)

Prep Time = 10 minutes     Cook Time = 36 minutes

Ingredients

  • 1 Tbs olive oil
  • 3 medium onions, chopped
  • 2 cloves of garlic, minced
  • 2 medium carrots, chopped
  • 1 lb dry lentils, sorted and rinsed
  • 6 cups low sodium veggie broth
  • salt and pepper, to taste

Heat the oil in a large soup pot over medium-high heat.  Add the onions, garlic and carrots – cook5-6 minutes, stirring frequently, until onions soften.

Add the lentils and broth, then bring to a boil.  Reduce the heat to medium and cook, covered, at a gentle boil for 30 minutes, or until the lentils are soft.  You can add warm water if the soup becomes to thick.

Season with salt and pepper, then serve!

Tuscan White Bean Soup

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Serves 6

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion, finely chopped
  • 2 large garlic cloves, pressed or finely minced
  • 4 cups cooked or canned cannellini beans (or other white beans of your choice)
  • 2 cups canned diced tomatoes with their juices (I prefer “fire roasted” versions for added flavor)
  • 1 fresh sage leaf, whole
  • 4 cups vegetable broth
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Heat the oil in a large soup pan over medium-high heat and add the onion and garlic, cooking until the onion softens, about 2-3 minutes.  Stir in the beans, tomato, and sage leaf.  Add the broth and bring the soup to a boil.  Reduce heat and cover the pan, simmering the soup for 20 minutes.  Carefully remove the sage leaf and discard.  At this point, you may serve soup whole, or partially or totally blend the soup with an immersion blender or traditional blender (be careful when using a traditional blender, as hot soup will expand while blending – blend soup in batches).  Before serving, add salt and pepper, to taste, and the fresh parsley.

218 cal, 2.6 g of fat