Couscous + Black Bean Salad

1 cup whole wheat couscous*
1 1/4 cups vegetable broth*
2 (150z) cans black beans, thoroughly rinsed & drained
1 cup frozen corn
3/4 red bell pepper, seeded & chopped
5 green onions, chopped
1/4 cup fresh cilantro, roughly chopped
3 Tbsp. extra virgin olive oil
2 Tbsp. fresh lime juice
1 tsp. red wine vinegar
1/2 tsp. ground cumin
1 pinch salt
10 grinds freshly ground black pepper

1.) Cook couscous according to directions, replacing water with vegetable broth.
2.) In a small bowl, whisk together the olive oil, lime juice, vinegar, cumin, salt, & pepper. Set the dressing aside.
3.) After the couscous has finished cooking, fluff it gently with a fork, & transfer it into a large bowl. Stir the beans, corn, red pepper, & green onion into the couscous.
4.) Pour the dressing over the couscous mixture, stirring to coat.
5.) Stir in the fresh cilantro, taste for salt/pepper, & add if necessary.
6.) Serve immediately, or refrigerate & serve later. (This salad is best at room temperature.)

*Variation: You can also use a box of Near East's Near East's "Roasted Garlic & Olive Oil" wheat couscous (instead of using plain, wheat couscous) when making this dish. If you do so, omit the vegetable broth and use water instead.

From: http://veggie-terrain.blogspot.com/

Mexican-Style Chick-Pea Salad

2 canned chipotle chiles in adobo
3 fresh jalapeno chiles
1 medium onion
2 garlic cloves
3 medium vine-ripened tomatoes
4 cups drained canned chick-peas (2 19-ounce cans)
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice plus additional to taste
3 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper

Directions
Rinse chipotles. Wearing rubber gloves, separately seed and mince chipotles and jalapenos. Mince onion and garlic. Peel, seed, and chop tomatoes. Rinse and drain chick-peas, and in a large bowl stir together all ingredients except additional lime juice.

Chill the salad, covered, at least 2 hours and up to 1 day. Season salad with salt and add additional lime juice. Serve salad at cool room temperature.

From: http://img.foodnetwork.com/FOOD/2003/12/04/ss1b32_chick_pea_salad_lg.jpg

Edamame + Black Bean Summer Salad

5 Tbsp. red wine vinegar
3 Tbsp. extra virgin olive oil
2 limes, juiced
2 cloves garlic, minced
1/3 c. fresh cilantro, chopped
1 tsp. sugar
3/4 tsp. salt
1 lb. shelled edamame, frozen
3 c. corn kernels, frozen
1 pint grape tomatoes, quartered
4 scallions, thinly sliced
1 (15oz.) can black beans, rinsed & drained

1.) In large bowl, whisk red wine vinegar, olive oil, lime juice, garlic, cilantro, sugar, & salt together. Set aside.
2.) Bring large pot of lightly salted water to a boil. Add frozen edamame, boiling for 3 mins. Add frozen corn to water & continue cooking for 2 more mins.
3.) Drain edamame & corn well, & pour into bowl with dressing.
4.) Add grape tomatoes, scallions, & black beans, & gently stir to mix.
5.) Cover & refrigerate for 2hrs., then stir & serve.

Recipe (adapted from allrecipes.com)

Mixed Vegetable Salad

For the dressing:
1 bunch Mint Leaves (Wash and Chop fine)
2 tbsp Honey
1 tbsp Lemon Juice
Salt to taste

Salad ingredients:
2 cups Chopped Cucumbers (Wash, Peel, core out the middle and chop the rest into fine cubes)
2 cups Chopped Carrots (Wash, Peel and chop into fine cubes)
1 bunch Green Onions (Chopped fine)
1 cup White Garbanzo Beans (White Channa, soaked overnight and cooked)
2 Green chillies (chopped fine, optional)

Mix the above in a bowl and keep aside.

Method:
Combine all the chopped vegetables in a mixing bowl. Mix well. Add the dressing. Toss and Serve

From: www.masalamagic.blogspot.com/2007_03_01_archive.html

Mutter Paneer

Ingredients:

1 medium onion sliced into small pieces
2 medium size tomatoes
1/2 cup of paneer cubes (Fry the paneer cubes in oil)
1 cup of green peas
1 Green chilli
1/2 tablespoon of Red Chilli Powder
1/2 teaspoon of ginger garlic paste
1 teaspoon of Turmeric Powder
1/2 tablespoon of cumin seeds
1/2 tablespoon of coriander powder
1/2 tablespoon of Garam Masala powder
3-4 tablespoon of Oil/ghee
2 bay leaves
3-4 cloves
Salt

To make Tomato Puree:

Grind the tomatoes and the green chilli together with 1/2 cup of water.Keep the puree aside.

Heat some oil/ghee in a deep saute pan.Fry cumin seeds,bay leaves and cloves.Add onions,ginger garlic paste and fry them till the onions turn transparent.

Now add tomato puree,required salt,red chilli powder,turmeric powder,coriander powder and garam masala powder.Mix well and saute for a min.Cover the pan and cook for 3-4 mins.

Now add the fried paneer cubes,green peas and mix well.Cover the pan and cook in medium flame 4-5 mins.

Serve hot with any kind of Indian bread/Basmati Rice and enjoy!

Side Note:
paneer cheese = panir cheese = Indian curd cheese Notes: Indians like to serve this bland fresh cheese with spinach or peas. Use within a few days. Substitutes: cubes of firm tofu OR feta cheese (much saltier) To make your own: Bring one gallon of whole milk to a boil, stirring regularly. (It's best to use a double boiler to avoid scalding the milk. Don't use an aluminum or cast iron pan.) Remove from heat, then gradually add lemon or lime juice until the mixture curdles (about 3-4 tablespoons). Cover, and let the mixture sit for a few minutes. Pour the mixture into a cheesecloth-lined colander and allow the curds to drain. Rinse the curds with water and allow to drain some more, then fold the cloth around the cheese and use a weighted plate to press more moisture out of it for a few hours or until it becomes firm.

From: http://thefancifulmind.blogspot.com/2007/09/mutter-paneer-masala.html

Fresh Peas Guggullu

5-minute saute of green peas (a cup) with finely chopped red onions pieces. Touch of black pepper, salt and fresh grated coconut, they are done. Quick and great tasting traditional Indian recipe to enjoy fresh green peas.

Lettuce Wraps with Spiced Pork

Serve this quick stir-fry family-style: set out a bowl of stir-fried pork and the lettuce leaves and let people make their own wraps.

Makes 4 servings, 1 cup filling each

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Sauce
2 tablespoons oyster sauce
2 tablespoons water
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon dry sherry or rice wine
2 teaspoons cornstarch
1 teaspoon brown sugar
1 teaspoon reduced-sodium soy sauce
1 teaspoon sesame oil

Stir-fry
3 teaspoons canola oil, divided
1 pound thin center-cut boneless pork chops, trimmed of fat and cut into thin julienne strips
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 8-ounce can sliced water chestnuts, rinsed and coarsely chopped
1 8-ounce can sliced bamboo shoots, rinsed and coarsely chopped
8 ounces shiitake mushrooms, stemmed, cut into julienne strips
4 scallions, greens only, sliced
1 head iceberg lettuce, leaves separated

1. To prepare sauce: Combine oyster sauce, water, hoisin sauce, vinegar, sherry (or rice wine), cornstarch, brown sugar, soy sauce and sesame oil in a small bowl.
2. To prepare stir-fry: Heat 2 teaspoons canola oil over medium-high heat in a large nonstick skillet or wok. Add pork; cook, stirring constantly, until no longer pink, about 4 minutes. Transfer to a plate. Wipe out the pan.
3. Add remaining 1 teaspoon oil, garlic and ginger; cook, stirring constantly, until fragrant, 30 seconds. Add water chestnuts, bamboo shoots and mushrooms; cook, stirring often, until the mushrooms have softened, about 4 minutes. Return the pork to the pan and add the sauce. Cook, stirring constantly, until a thick glossy sauce has formed, about 1 minute. Serve sprinkled with scallions and wrapped in lettuce leaves.

NUTRITION INFORMATION: Per serving: 331 calories; 16 g fat (5 g sat, 8 g mono); 59 mg cholesterol; 22 g carbohydrate; 25 g protein; 6 g fiber; 628 mg sodium.

Nutrition bonus: Vitamin C (20% daily value), Iron (15% dv).

1 Carbohydrate Serving

Exchanges
1/2 other carbohydrate,
2 vegetable,
3 medium-fat meat

MAKE AHEAD TIP: The sauce will keep, covered, in the refrigerator for up to 2 days.

French Onion Soup

Ingredients
1/2 cup unsalted butter
6 onions, sliced (yellow will do, but if like a bit sweeter, do half yellow, half sweet)
2 garlic cloves, chopped
2 bay leaves
2 fresh thyme sprigs
Kosher salt and freshly ground black pepper
1 cup red wine
3 heaping tablespoons all-purpose flour
2 quarts (=8 Cups) beef broth (or do half broth and half stock if you like stronger flavor)
1 baguette, sliced
1/2 pound grated Gruyere

Directions
Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25-35 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.

When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes.

Ladle the soup in bowls and float several of the Gruyere croutons on top.

Alternative method: Ladle the soup into bowls, top each with 2 slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.

Chicken & White Bean Soup

Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes Makes 6 servings, 1 1/2 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage or 1/4 teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

NUTRITION INFORMATION: Per serving: 199 calories; 6 g fat (1 g sat, 3 g mono); 52 mg cholesterol; 16 g carbohydrate; 23 g protein; 4 g fiber; 530 mg sodium.

Nutrition bonus: Selenium (19% daily value), Iron (15% dv).

1/2 Carbohydrate Serving

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

Light Crumb Cake

This cake is good. It's not just good, it's Low Fat People. The normal serving of coffee cake has on average 14 grams of fat and 320 calories per serving, this one, a mere 5 grams of fat and 210 calories per serving. Sweet!

Recipe:
Nonstick baking spray with flour
1 1/2 C unbleached all-purpose flour
1/2 C cake flour
3/4 C packed light brown sugar
1/2 tsp salt
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
3 tbsp unsalted butter softened, plus 1 tbsp melted and cooled
1/2 C granulated sugar
2 large eggs
1 tsp vanilla extract
3/4 C plain low-fat yogurt

1. Adjust an oven rack to the middle position and heat the oven to 350 degrees. Spray an 8-inch square baking pan with the nonstick baking spray. Whisk the all purpose flour, cake flour, 1/2 cup of the brown sugar, salt, baking powder and baking soda together in a medium bowl. Remove 1/4 cup of the flour mixture and mix it with the remaining 1/4 cup of brown sugar and the cinnamon in a small bowl; set aside.

2. Beat the 3 tablespoons of softened butter and the granulated sugar together with an electric mixer on medium-high speed until light and fluffy, 3 to 5 minutes, scraping down the sides of the bowl with a rubber satula as needed. Add the eggs one at a time, beating well after each addition.

3. Reduce the mixer speed to low. Beat in one-third of the flour mixture until just incorporated, followed by the vanilla and one-third of the yogurt , scraping down the bowl as needed. Repeat this process twice more, alternating between the remaining flour mixture and yogurt until the ingredients are just incorporated. Do not overmix.

4. Scrape the cake batter into the prepared baking pan. Stir the 1 tablespoon melted butter into the reserved cinnamon mixture and toss gently with a fork until the butter is evenly distributed creating some pea-sized crumbs. Sprinkle the crumb mixture evenly over the batter.

5. Bake until golden brown and a toothpick inserted in the center of the cake comes out with a few crumbs attached, 35 to 40 minutes, rotating the pan half way through baking. Transfer the baking pan to a wire rack and let the cake cool completely before cutting into squares.

Per Serving: Calories: 210; Fat: 5g; Sat Fat: 3g; Chol: 45 mg; Carb:38g; Protein: 4g; Fiber:1g; Sodium: 150mg