Chicken Salad with Creamy Curry Dressing

February 26, 2015

Even though I have the ambitious goal of completing all the recipes in the GTLF series... 16 total books, sometimes I'm just not interested in cooking. When this happens, I get a back log of meats and vegetables and I end up struggling to complete the recipes before I have to dispose of something which is really annoying. I mean, if you're investing in having the correct ingredients then it's just a waste of money if you don't do the cooking.

Well, this recipe was the next one on the list and I procrastinated because it just didn't seem like it would work out well. I've had this feeling before and I'm always dumbfounded after finally completing the recipe because it's always delicious. This recipe is no different. GTLF has rarely let me down.

Chicken Salad with Creamy Curry Dressing

GTLF: Main Dish Salads p 28

serves 4, working time 30 min., total time 40 min.

1 C long grain rice

3/4 tsp salt

1 C reduced sodium chicken broth, de fatted

3/4 pound skinless, boneless chicken breasts

3 C cauliflower florets

1 1/2 C frozen peas

3/4 C low fat buttermilk

2 tablespoons reduced fat mayonnaise

2 tsp curry powder

1/2 tsp ground cumin

1/2 tsp ground ginger

2 ribs celery, thinly sliced

1 red bell pepper, cut into 1/2 in. squares

2 C seedless red and green grapes, halved

1. In a medium saucepa, bring 2 1/4C water to boil. Add the rice and 1/4 tsp of the salt, reduce to a simmer, cover, and cook until the rice is tender, about 17 min. Transfer the rice to a large bowl and fluff with a fork.

2. Meanwhile, in a medium skillet, bring the broth to a boil over medium heat. Reduce to a simmer, add the chicken, cover, and cook, turning once, until the chicken is cooked through, about 10 min. With a slotted spoon, transfer the chicken to a plate; reserve the cooking liquid.

3. Return the cooking liquid to a boil, add the cauliflower, and cook until crisp tender, about 4 minutes. Add the peas. Reserving the cooking liquid, drain the vegetables.

4. In a large bowl, combine the buttermilk, mayonnaise, curry powder, cumin, ginger, the remaining 1/2 tsp. salt, and 1/3 C of the reserved cooking liquid. Add the celery, bell pepper, grapes, cauliflower, and peas. Cut the chicken crosswise into 1/2 in slices and add to the bowl, tossing to combine. Add the rice and toss again. Serve warm, at room temperature, or chilled.

Nutritional Information: 5 g fat, 443 calories, 1.2 g sat. fat, 70 g carbohydrate, 31 g protein, 52 mg cholesterol, 687 mg sodium.

TIPS:

1. I always use Jasmine Rice now whenever they ask for "long grain rice". It cooks up in 17 minutes, is nicely absorbant and fluffy... and it isn't sticky. Also, it has a very pleasant jasmine smell.

2. I got confused on step three. I wasn't sure how long to cook the peas... so I just ended up adding the peas to the liquid and steaming them for 1 min. with the cauliflower.

3. GTLF suggests eating this with pita breads... onion, plain, whole wheat, toasted or not.

4. I thought this would be a very nice and easily adapted vegetarian dish. I would omit the chicken of course and then use vegetable broth instead of chicken broth without changing the taste too much.

Vegetable Stew Provencal

February 25, 2015

The most significant change that I can identify in my daily diet is how much I enjoy purely vegetarian dishes. Here's one that's pretty easy, requires little time and is generally delicious. It's one of those types of dishes that you can just whip up. It satisfies a hunger and could conceivably be eaten once, twice or more than that in a month.  It's terribly low in calories so it's one of those dishes you can eat if you plan on eating out for lunch, want dessert or an excuse to enjoy delicious, glorious bread. I embellished this dish with a little feta cheese.

Vegetable Stew Provencal

GTLF: Vegetable p 29

Serves 4, working time 30 min., 50 min. total time 

1 tablespoon olive oil

1 C pearl onions, peeled, or frozen pearl onions, thawed

8 cloves garlic, peeled

1 C cut fennel bulb (1 in. chunks)

 2 C diced eggplant ( 1 in. pieces)

2 zucchini, halved lengthwise and cut into 1 in. thick slices

14 1/2 z can no slat added stewed tomatoes, chopped with their juices

1/4 C chopped fresh basil

1 tsp dried tarragon

1/2 tsp salt

1/2 tsp freshly ground black pepper

15 oz can white kidney beans (cannellini), rinsed and drained

1. In a nonstick Dutch oven or large saucepan, heat the oil until hot but not smoking over medium heat. Add the onions and garlic and cook, stirring frequently, until the onions are lightly golden, about 3 min. Stir in the fennel and cook until the fennel is lightly golden, about 3 min. Add the eggplant and cook, stirring frequently, until the eggplant is lightly browned, about 5 min.

2. Add the zucchini, stirring to coat. Stir in the tomatoes and their juices, the basil, tarragon, salt, and pepper and bring to a boil. Reduce to a simmer, cover, and cook until the vegetables are tender and the mixture is slightly thickened , about 20 minutes.

3. Stir in the beans, and cook, uncovered, until the beans are just warmed through, about 1 min. longer. Transfer the stew to a serving dish ad serve.

Nutritional Information: 4 g fat, 189 calories, 0.5 g sat. fat, 31 g carbohydrate, 9 g protein, 0 mg cholesterol, 461 mg sodium

Tips:

1. A standard size eggplant turns out to be more than 2 C. If you don't know what to do with left over eggplant, (I'm barely learning what to do with eggplant and haven't learned what to do with left overs yet. If you have ideas let me know.) then you'll want to buy a smaller size eggplant or just use a whole eggplant in the dish.

2. GTLF suggests that this dish is even better the following day so you can make it ahead of time. It suggests that you could use chick peas instead of the white beans and finally to remember that all the parts of the fennel are edible, chop up the stocks and use as you would celery.  The feathery fronds can be used in salads.

Pork Burgoo

February 24, 2015

Burgoos are stews that are found in the Southern parts of the states. GTLF describes them as social stews that are served with everyone bringing an ingredient and often being served at community functions. This is the second burgoo I've tried and I've decided I really like them.  Maybe that's just because I like soups and stews... who knows. This one is my favorite of the ones I've made so far.

Pork Burgoo

GTLF: Light Beef and Pork p. 19

Serves 4, working time 30 min., total time 49 min.

1 pound all purpose potatoes, peeled and cut into 1/2 in. chunks

2 tablespoons flour

1 tsp slat

3/4 pound well trimmed pork or tenderloin, cut into 1/2 in. chunks

1 tablespoon olive oil

1 onion, cut into 1/2 in. cubes

1 1/2 C peeled baby carrots

4 C green cabbage, cut into 1/2 in. chunks

14 1/2 oz can no salt added stewed tomatoes, chopped with their juices

1 C reduced sodium chicken broth, de fatted

1 1/2 tsp Worcestershire sauce

1/2 tsp dried thyme

1/2 tsp freshly ground pepper

1 1/2 C frozen corn kernels

1. In a medium pot of boiling water, cook the potatoes for 7 minutes to blanch. Drain.

2. Meanwhile, on a sheet of waxed paper, combine the flour and 1/4 tsp of the salt. Dredge the pork in the flour mixture, shaking off and reserving the excess. In a large nonstick skillet or Dutch oven, heat the oil until hot but not smoking over medium heat. Add the pork and cook, stirring frequently, until browned, about 4 min. With a slotted spoon, transfer the pork to a plate.

3. Add the onion and carrots to the pan and cook, stirring frequently, until the onion is tender, about 7 minutes. Add the cabbage and cook, stirring, until the cabbage is wilted, about 7 minutes. Return the pork to the pan, sprinkle with the reserved flour mixture, stirring to coat. Add the tomatoes, potatoes, broth, Worcestershire sauce, thyme, the remaining 3/4 tsp salt, and the pepper and bring to a boil. Reduce to a simmer, cover, and cook until the meat and vegetables are tender, about 8 minutes. Stir in the corn and cook just until heated through, about 2 minutes.

Nutritional information: 7 g fat, 352 calories, 1.6 g sat. fat, 50 g carbohydrate, 25 g protein, 55 mg cholesterol, 807 mg sodium.

TIPS:

1. The times designated for this dish allow for the vegetables to be "al dente" which to me is a little too hard. However, I've learned through this journey that vegetables are supposed to be served al dente and if they're very soft, then they're overcooked. That's been interesting to learn. If you like the overcooked softness of vegetables, I'd increase the times.

2. This dish is good the next day. Although, I like to heat it up. Brian will eat everything cold, but I feel that most dishes are better if they're warm.

3. I've noticed another interesting pairing... I've noticed that cabbage is most often cooked with carrots. So that's fennel and celery, tomatoes and basil, cabbage and carrots... I find this all fascinating.

Spiced Tomato Lentil Stew

February 23, 2015

One day, when I'm well organized, I could have this recipe up and running for Ash Wednesday, a day typically reserved for fasting according to the Catholic Faith. However, given that this dish is wonderfully filling and quite delicious, it's really no sacrifice. So, if you're a Catholic wishing to exercise discipline and austerity, perhaps this recipe isn't for you. But if you want to follow the "rules" but grumble when required to eat humbly, this recipe is for you.  ENJOY!

Spiced Tomato Lentil Stew

GTLF: Hearty Soups and Stews P. 88

Serves 4, 20 min working time, 1 hour total time

1 tablespoon olive oil

1 large onion, coarsely chopped

3 cloves garlic, minced

2 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground ginger

1 pound small red potatoes, quartered

1 1/2 C lentils, rinsed and picked over

two 14 1/2 oz cans no salt added stewed tomatoes, chopped with their juices

1/2 tsp salt 

16 oz can chick peas, rinsed and drained

10 oz package frozen chopped spinach, thawed

1 tablespoon fresh lemon juice

1. In a large saucepan, heat the oil until hot but not smoking over medium heat. Add the onion and garlic and cook, stirring frequently, until softened, about 7 min. Add the paprika, cumin, coriander, and ginger, stirring to coat.

2. Add the potatoes, lentils, tomatoes with their juices, 3 1/2 C of water, and the salt. Bring to a boil, reduce to a simmer, cover, and cook until the potatoes and lentils are almost tender, about 20 minutes.

3. Stir in the chick peas, cover, and cook until the potatoes and lentils are very tender, about 10 minutes. Stir in the spinach and lemon juice and cook just until the spinach is heated through, about 5 minutes.

Nutritional Information: 7 g fat, 545 calories, 0.7 g sat. fat, 96 g carbohydrate, 32 g protein, 0 mg cholesterol, 507 mg sodium.

TIPS:

1. This stew came out much drier than it appears to in the GTLF book. I struggle with consistencies often. My best guess is to cook this recipe on a low to medium heat as opposed to a medium, high heat. Another idea is to keep this dish covered. When you cover the dish the naturally occurring condensation stays inside the pan and doesn't evaporate as completely as if it were uncovered.  Good luck. If you do add more liquid, let me know what you suggest... I'm toying with the idea of some broth, plain water, or tomato sauce. Whatever you do add, you might have to adjust the calorie count.

Rosemary Focaccia

February 20, 2015

Focaccia is a type of Italian flatbread. It's very tasty, but also heavy. It's a good appetizer, snack or accompaniment for some sort of soup or stew.  However, beware, it's high in calories. Two wedges is more than 300 calories so you'll have to make adjustments in your eating plan if you have a limited calorie count.  I guess.... just as you would with any type of bread.

Rosemary Focaccia

GTLF: Italian p. 33

Serves 8, working time 20 min., 1 hour 35 min. total time

1/4 C sun dried (not oil packed) tomato halves

4 1/2 C flour

2/3 C grated Parmesan cheese

1 package rapid rise yeast

2 tsp dried rosemary

1 tsp sugar

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 1/3 C very warm water (120 to 130 degrees)

3 tablespoons plus 2 tsp olive oil

1. In a small pot of boiling water, cook the sun dried tomatoes until softened, about 4 min. Drain well and finely chop.

2. In a large bowl, combine 4 cups of the flour, 1/3 C of the Parmesan, the sun dried tomatoes, yeast, 1 tsp of the rosemary, the sugar, salt and pepper. Make a well in the center of the flour mixture and add the warm water and 3 tablespoons of the oil to the center. Stir the dry ingredients into the wet until just combined. Do not over mix. Transfer the dough to a lightly floured board and knead for about 8 min., adding as much of the remaining 1/2 C flour as needed to make the dough smooth and elastic.

3. Spray a 15 x 11 in. jelly roll pan with nonstick cooking spray. Roll the dough out to a 15 x 11 in. rectangle and carefully fit the dough into the pan. Cover the dough with a kitchen towel and set aside in a warm place to rise until light and puffy, about 1 hour.

4. Preheat the oven to 425 degrees. With your fingers, make indentations on the surface of the dough in a random pattern. Brush the top of the focaccia with the remaining 2 tsp. oil and sprinkle with the remaining 1 tsp rosemary and remaining 1/3 C Parmesan. Bake for 12 to 13 min., or until the focaccia is golden brown and sounds hollow when tapped. Cool on a wire rack. Cut the focaccia into 8 squares, then halve each square on the diagonal, for a total of 16 wedges.

Nutritional Information: 9 g fat, 354 calories, 2.2 g sat. fat, 56 g carbohydrate, 11 g protein, 5 mg cholesterol, sodium 266 mg.

TIPS:

1. If you like bread and decide maybe you want to try baking some, you will absolutely need to buy a candy thermometer. The thing about yeast is that if it's too cold it wont activate and your bread won't rise, and if it's too hot, yeast will die and your bread won't die. So you'll need to make sure the warm water is in the correct range.

2. I made a mistake when I made this recipe by not adding enough water. This made the mixture pretty dry so I didn't add in the 1/2 C of flour at the end. I think that's the reason the bread still came out light ad fluffy.  

Pork and Black Bean Stew

February 19, 2015

This recipe calls for a food processor. However, mine is very large and hard to clean, so I've found that for small jobs like the one required in this recipe, it's best to use an hand immersion blender. It does the same job but without all the cleanup.

Pork and Black Bean Stew

Serves 4, working time 25 min., total time 40 min.

2 tablespoons flour

1/2 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound well trimmed pork tenderloin, cut into 1/2 in cubes

2 tsp olive oil

1 red bell pepper, cut into 1/2 in squares

6 scallions, cut into 1 in pieces

3 cloves garlic, crushed and peeled

1 tsp chili powder

3/4 tsp ground coriander

1/2 tsp ground cumin

1/4 C yellow cornmeal

1 C reduced sodium chicken broth, de fatted

16 oz can black beans, rinsed and drained

1 tablespoon honey

1 C frozen corn kernels

1. On a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and the black pepper. Dredge the pork in the flour mixture, shaking off the excess.

2. In a Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the pork and cook until golden brown, about 4 min. With a slotted spoon, transfer the pork to a plate and set aside. Add the bell pepper and cook until tender, about 5 min.

3. Meanwhile, in a food processor, combine the scallions, garlic, chili powder, coriander, cumin, cornmeal, and 1/2 C of the broth. Process until well combined. Stir the cornmeal mixture into the pan and cook, stirring constantly, until the mixture is slightly thickened, about 4 min. Stir in the remaining 1/2 C broth, the beans, honey, and remaining 1/4 tsp salt. Bring to a boil and cook for 5 min. to blend the flavors.

4. Return the pork to the pan, stir in the corn, and simmer until the pork is cooked through, about 4 min.

Nutritional Information: 6 g fat, 308 calories, 1.4 g sat. fat, 38 g carbohydrate, 26 g protein, 55 mg cholesterol, 673 mg sodium.

TIPS:

1. GTLF explains that pork tenderloin is very lean and only 26 percent of it's calories come from fat.  This compared with the fact that pork ribs have 56 percent of their calories coming from fat, is why pork loin is used in this recipe.

2. I now understand what the difference is between an electric and gas stove. Most importantly, a gas stove is easier to regulate temperatures. With an electric top, it's harder to tell if medium is really medium.  However, for me it's not a problem because gas stoves are obnoxious to clean. I'll always choose the electric top because of that.

3. This recipe has cornmeal in it, so you'll want to make sure the temperatures are kept low. If it's too hot the liquid will dry up quickly and the dish won't be very stew- like. I found that putting the lid on the pan helped to retain the moisture.

Fusilli with Tuna and Pine Nuts

February 18, 2015

There are a million different kinds of pastas in different shapes and sizes.  Only the most common ones are found in the local grocery stores and then there are extra ones at the gourmet shops. If you all know what fusilli is, more power to you. I used Rotini in this recipe. Also, I'm starting to see why GTLF will choose different kinds of ingredients. In this case, it's really important to use RED bell pepper because it's visually appealing. I used an orange bell pepper because that's what I had and I think it really made a difference with how enjoyable this dish was because it just didn't look at striking... with that splash of pretty red color.

I'm starting to realize that the general beauty of the dish and general presentation have an effect on how satisfying the dish will be. If you're interested in losing weight, and you think about food all the time, then it's very important to present the dish in the best possible light. I notice that those who are naturally skinny, those who don't seem to put any effort in maintaining a healthy body weight generally don't think about food obsessively. In my case, I need to break this habit. One way to do it is to break down misconceptions I have about food by realizing that healthy options can be delicious and filling. Trick the brain... make it pretty.

Fusilli with Tuna and Pine Nuts

GTLF: Italian cooking p 49

serves 4, working time 30 min, total time 35 min.

12 oz fusilli pasta

1 tsp olive oil

1 RED bell pepper, diced

4 scallions, finely chopped

3 cloves garlic, minced

3/4 tsp dried basil

1/2 tsp dried oregano

Two 8 oz bottles clam juice

1/4 C dry white wine

1/2 tsp red pepper flakes

1 tsp anchovy paste

2 tsp pine nuts, toasted

2 tablespoons capers, rinsed and drained

6 oz can water packed tuna, drained and flaked

1/4 C chopped fresh parsley

2 tablespoons fresh lemon juice

1. In a large pot of boiling water, cook the fusilli until just tender. Drain well.

2. Meanwhile, in a large nonstick saucepan, heat the oil until hot but not smoking over medium heat Add the bell pepper and cook until crisp tender, about 4 min. Add the scallions, garlic, basil, and oregano and cook until warmed through, about 3 min.

3. Add the clam juice, wine, red pepper flakes, and anchovy paste. Bring to a simmer and cook for 4 min. to reduce slightly. Stir in the cornstarch mixture and cook, stirring, until slightly thickened, about 2 minutes.

4. Remove the pan from the heat and stir in the pine nuts, capers, tuna, parsley, and lemon juice. Add the pasta, toss well, and let stand for 5 min. to absorb the liquid. Divide the mixture among 4 bowls and serve.

Nutritional Information: 5 g fat, 437 calories, 0.8 g sat. fat, 70 g carbohydrate, 25 g protein,  17 mg cholesterol, 570 mg sodium.

Tips:

** To toast the pine nuts, spread them out on a small baking sheet and put in the oven at 350 degrees for 8 minutes. Shake them off and on while they bake. Take them out as soon as their done.

1. This dish tastes great cold. So it's ideal for the next day.

2. You can get anchovy paste at Cost Plus World Market. It will last in the refrigerator for 6 months... and GTLF uses it plenty.

3. Be prepared for a medley of flavors.  GTLF describes it as "fireworks", personally I felt this was true. Also, if you do enough of the tuna recipes you'll notice that they like coupling tuna with tangy, vinegar, type flavors... olives, capers, etc. This is a completely different flavor combination that I've ever experienced and I'm blown away by how much I enjoy it.

Chicken Sausage Fricassee

February 17, 2015

Every once in a while GTLF will present a recipe that will require a little extra in the kitchen.  In this case you'll need a food processor to grind the chicken. If you don't have a food processor, my best suggestion would be to buy ground chicken. GTLF doesn't make this suggestion for any of the ground meat recipe they share so I don't know what the effect would be.

This is one of those recipes that when you look at it, you think maybe it won't be enough food, but surprisingly, it always is!

Chicken Sausage Fricassee

GTLF: Chicken Breasts p. 33

Serves 4, working time 35 min., total time 50 min.

3/4 pound skinless, boneless chicken breasts, cut into large chunks

1/2 C chopped fresh parsley

1/2 C chopped fresh basil

4 scallions, thinly sliced

1/2 tsp grated lemon zest

1/2 tsp salt

1/2 tsp freshly ground black pepper

3 tablespoons flour

1 tablespoon olive oil

1 C frozen pearl onions, thawed

3/4 pound small red potatoes, cut into 1/2 in dice

2 carrots, halved lengthwise and thinly sliced

1 C low fat (1%) milk

3/4 C reduced sodium chicken broth, de fatted

1. In a food processor, process the chicken until coarsely ground, about 1 minute. Add 1/4 C of the parsley, 1/4 C of the basil, the scallions, lemon zest, 1/4 tsp of the salt, and 1/4 tsp of the pepper and pulse until blended. Form the mixture into 4 oval patties.

2. On a sheet of waxed paper, combine 2 tablespoons of the flour, the remaining 1/4 tsp salt, and remaining 1/4 tsp pepper. Dredge the patties in the flour mixture, shaking off the excess. In a large nonstick skillet, heat 2 tsp of the oil until hot but not smoking over medium heat. Add the patties and cook until golden brown, about 2 min per side. Transfer the patties to a plate.

3. Add the remaining 1 tsp oil to the skillet. Add the onions and potatoes and cook until the onions are lightly browned, about 4 min. Add the carrots, stirring to coat. Stir in the remaining 1 tablespoon flour and cook until the vegetables are lightly coated, about 1 min. Gradually add the milk and broth and bring to a boil. Reduce to a simmer, return the patties to the pan, cover, and cook until the patties are cooked through and the vegetables are tender, about 15 min. Stir in the remaining 1/4 cup parsley and 1/4 C basil. Divide the fricassee among 4 plates and serve.

Nutritional Information: 5 g fat, 288 calories, 1.1 g sat. fat, 34 g carbohydrate, 26 g protein, 52 mg cholesterol, 510 mg sodium.

Tips:

1. Don't let the size of each chicken sausage loaf fool you.  The truth is that each loaf is extremely satisfying. It's dense, and packed with flavor.

2. I noticed that the sauce was a little runny on day one, but I had this dish the next day and the sauce was perfect.

Roasted Vegetable Lasagna

February 16, 2015

GTLF has several Lasagna recipes. I think it's interesting how each one is constructed since there are different low fat strategies for making the cream sauce between layers. In this case, they skip the creamy part all together and rely solely on the cheese. The roasted vegetables are made in oven on the broiler setting and taste very "roasted". I'm confident that most will really enjoy this low fat example of lasagna.  Enjoy.

Roasted Vegetable Lasagna

GTLF: Italian Cooking p. 59

Serves 4, working time 30 min, total time 1 hour

9 lasagna noodles ( 9oz)

2/3 C reduced sodium chicken broth, de fatted

3 tablespoons red wine vinegar

3 tablespoons no salt added tomato paste

3/4 tsp dried oregano

1/2 tsp salt

1/4 tsp freshly ground black pepper

2 zucchini, cut lengthwise into 1/4 in. thick slices

2 yellow summer squash, cut lengthwise into 1/4 in thick slices

2 red bell peppers, cut into 1 in wide strips

two 8 oz cans no salt added tomato sauce

1 1/2 C shredded part skim mozzarella cheese (6 oz)

1. In a large pot of boiling water, cook the noodles until just tender. Drain well and transfer to a large bowl of cold water.

2. Preheat the broiler. In a large bowl, combine 1/3 C of the broth, the vinegar, 1 tablespoon of the tomato paste, 1/4 tsp of the oregano, 1/4 tsp of the salt, and the black pepper. Add the zucchini and squash, stirring to combine. Place the zucchini, squash, and bell peppers on the broiler rack and broil 6 in. from the heat, turning occasionally, for 9 min., or until the zucchini and squash are tender and the bell pepper skins are blackened. When cool enough to handle, peel the pepper strips.

3. Preheat the oven to 375 degrees. Spray an 11 x 7 in. baking dish with nonstick cooking spray. In a large bowl, combine the tomato sauce and the remaining 1/3 C broth, 2 tablespoons tomato paste, 1/2 tsp oregano, and 1/4 tsp salt.

4. Spoon 2 tablespoons of the tomato sauce onto the bottom of the baking dish. Make 2 layers, using the following order of ingredients: 3 noodles (the noodles will come up the ends of the baking dish), half of the vegetables, 1 C of the sauce, 1/2 C of the cheese. Make a final layer: 3 noodles, the remaining sauce, and the remaining cheese. Bake the lasagna for 20 minutes, or until bubbling hot. Let stand for 5 min., divide among 4 bowls, and serve.

Nutritional Information: 9 g fat, 439 calories, 4.5 g sat. fat, 69 g carbohydrate, 23 g protein, 25 mg cholesterol, 622 mg sodium.

1. BEWARE, lasagna noodles come in two types. One type needs to be boiled before you put it in the lasagna and the other doesn't.  Watch out because they look the same. I just go for the ones that you boil first. I don't know about those "oven ready" ones, and I don't know how they work in the GTLF recipes.

2. Step two will ask you to roast the vegetables.  I noticed that the time allotted wasn't enough to roast the peppers enough to peel them. If I do this recipe again I think I'd roast the peppers first and then peel them. In the end I left the peels on the bell peppers and didn't find it made much of a difference in the taste.

3. Use a whisk to mix the lasagna sauce.  I found it was tedious using a rubber spatula.

3. When you layer the lasagna, it will ask you to put in 1 C of sauce between the layers. If you want to have enough sauce for the top layer, use a little less, maybe 3/4 C of the sauce between the layers.

4. Also, when you roast the vegetables, there may continue to be basting sauce left on the pan at the end of the roasting. Don't be tempted to add it to the lasagna sauce you mixed in the large bowl. I think it will make it runny.

Ratatouille Stew with Feta - Eggplant is fascinating

February 13, 2015

Well, I would have to say that the Ratatouille A Gratin I made last week is my favorite, but this one comes a close second. I'm really sorry I miss out on eggplant growing up. I had no idea it could be so good. I'm really enjoying the way GTLF prepares it. I do have to admit that I've been buying eggplant sandwiches at different places and I've found that most restaurants will deep fry the eggplant, which of course undermines all my weight loss efforts and doesn't really add anything to the flavor. Be brave. Try one of these eggplant recipes and you'll be amazed by how delicious it can be.

Ratatouille Stew with Feta

GTLF: Hearty Soups and Stews p 94

Serves 4, working time 25 min., total time 40 min.

1 tsp olive oil

1 red onion, coarsely chopped

1 green bell pepper, cut into 3/4 in. squares

1 eggplant (1 pound), cut into 3/4 in. cubes

1 zucchini, cut into 3/4 in. cubes

4 cloves garlic, thinly sliced

1/2 pound small mushrooms, quartered

1/2 C reduced sodium chicken broth, de fatted

14 1/2 oz. can no salt added stewed tomatoes

2 tablespoons no salt added tomato paste

1 tsp red wine vinegar

1 tsp dried tarragon

1 tsp dried basil

3/4 tsp salt

1/4 tsp black pepper

3/4 C crumbled feta cheese (3 oz)

4 oz. French bread, cut into 1/2 in. slices and toasted

1. In a nonstick Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the onion and bell pepper and cook until softened, about 4 min. Add the eggplant, zucchini, and garlic. Cover and cook, stirring occasionally, for 10 min.

2. Add the mushrooms, broth, tomatoes, tomato paste, vinegar, tarragon, basil, salt and black pepper. Simmer, covered, until the begetables are crisp-tender, about 6 min. Spoon the stew onto 4 plates, top with the feta cheese, and serve with the toast.

Nutritional Information: 7 g fat, 259 calories, 3.6 g sat. fat, 42 g carbohydrate, 11 g protein, 19 mg cholesterol, 940 mg sodium.

Tips: 

1. I used a wok because it was what I had that was big enough for this stew.  I don't know what the difference with the pots really has to do with the dish.  This might be a no-brainer for many, but for me, it took some time. 

2. GTLF suggests that if you want to change this dish up a bit you can use different kinds of cheese... blue cheeses are great to try instead.

3. Little by little I'm seeing the low fat tricks.  Here the authors use broth in place of so much olive oil.  I found it delicious.

Cooking with Fruit... hum??? It's true... Chicken with Pears and Red Wine Sauce

February 12, 2015

What's fun and exciting about this set of books is that there are many recipes with interesting ingredients. For example, before GTLF I never used wines or liquors or fruits in any of my dishes.  GTLF uses these ingredients often. Today I used red wine and pears in this dish and I feel very sophisticated.  Also, my sauces are coming out better and better.  They're smoother, have the correct consistency and appearance.  It's very exciting to feel so successful.

Unfortunately, recipes that call for these kind of dishes are sometimes skipped over because I am intimidated by them.  Don't let yourself do the same.  The truth is that they're not so difficult.  I'm just grateful GTLF has many dishes which don't appear so fancy and I've been able to practice and have many successes before attempting this dish.  Also, I truly feel that my palate is changing.  Last year I wouldn't have been ready to taste this dish... but in recent months I feel more adventurous.

Chicken with Pears in Red Wine Sauce

GTLF: Chicken Breasts p 30

Serves 4, 35 min. working time, 50 min. total time.

2 tablespoons flour

3/4 tsp salt

3/4 tsp. freshly ground black pepper

4 bone in chicken breast halves (about 1 1/2 pounds total), skinned

1 tablespoon olive oil

4 shallots or scallions, finely chopped

3 firm ripe Bartlett pears, peeled, cored, and quartered

1 C dry red wine

1/3 C reduced sodium chicken broth, de fatted

1 bay leaf

1 tsp firmly packed brown sugar

1/2 tsp ground ginger

1 1/2 tsp cornstarch mixed with 1 tablespoon water

2 tablespoon minced scallion

1. On a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and 1/4 tsp of the pepper. Dredge the chicken in the flour mixture, shaking off the excess.

2. In a large nonstick skillet, heat 2 tsp of the oil until hot but not smoking over medium heat. Add the chicken and cook until golden brown, about 2 min. per side. With a slotted spoon, transfer the chicken to a plate.

3. Add the remaining 1 tsp oil to the skillet. Add the shallots and cook, stirring frequently, until the shallots are softened, about 4 min. Add the pears, stirring to coat. Add the wine, increase the heat to high, and cook for 2 min. Stir in the broth, bay leaf, brown sugar, ginger, remaining 1/2 tsp salt, and remaining 1/2 tsp pepper. Return the chicken to the pan and return to a boil. Reduce to a simmer, cover, and cook until the chicken is cooked through and the pears are tender, about 17 min.

4. Transfer the chicken and pears to 4 serving plates. Bring the liquid in the skillet to a boil. Stir in the cornstarch mixture and cook, stirring constantly, until the mixture is slightly thickened, about  1 min. Discard the bay leaf. Spoon the sauce over the chicken and pears, sprinkle with the minced scallion, and serve.

Nutritional Information: 5 g fat, 301 calories, 0.8 g sat. fat, 27 g carbohydrate, 27 g protein, 65 mg cholesterol, 543 mg sodium.

Tips:

1. In GTLF you'll see the recipes will always ask for skinless, but sometimes you'll be asked for bone in or boneless chicken.  I just buy boneless chicken all the time. So for these kinds of recipes I use 1 pound of boneless which is what I figure the chicken might be once all the skin and bones are removed from 1.5 pounds of bone in chicken.  I've heard it matters if it's bone in or boneless... I've heard bone in is tastier, but with 1270 recipes to do, I just don't have time to do the taste tests.  Boneless, bone in... it's all the same to me. 

Hearty Chicken and Garlic Soup

February 11, 2015

Soup is so delicious.  It's perfect any time of day or year.  I love soup.  So it's so lovely tocome across a selection that is so different and so delicious and sooooo easy!  Here is Hearty Chicken and Garlic Soup.

Hearty Chicken and Garlic Soup

GTLF: Hearty Soups and Stews p. 31

Serves 4, working time 20 min., 50 min. total time

2 C reduced sodium chicken broth, de fatted

2 whole chicken legs ( about 1 pound total) split into drumsticks and thighs and skinned

12 cloves garlic, peeled

1 1/2 C no salt added canned tomatoes, drained and chopped

2 large carrots, halved lengthwise and thinly sliced

3/4 tsp dried thyme

1/2 tsp salt

1/4 tsp freshly ground black pepper

1/2 C long grain rice

1/4 C chopped fresh parsley

1. In a Dutch oven or flameproof casserole, combine the broth and 4 C of water. Bring to a boil, add the chicken and garlic, reduce to a simmer, cover, and cook until the chicken is cooked through, about 15 min. Transfer then chicken to a cutting board and when cool enough to handle, remove the meat from the bones and cut into small dice. With a slotted spoon, transfer the garlic to a food processor or blender along with 1/4 C of the broth and puree until smooth.

2. Add the garlic puree to the broth in the Dutch oven along with the tomatoes, carrots, thymed, salt, and pepper. Bring to a boil, stir in the rice, reduce to a simmer, cover, and cook until the rice is tender, about 15 min. Return the chicken to the pan along with the parsley and cook just until heated through, about 1 minute. Divide the soup among 4 bowls and serve.

Nutritional Information: 3 g fat, 226 calories, 0.7 g sat. fat, 32g carbohydrate, 18 g protein, 52 mg cholesterol, 685 mg sodium.

Tips:

1. Use an immersion hand blender if you have one for the puree.  It's much smaller and easier for such a small job and you won't have to mess up your food processor.  Mine has a small cup/jar that is big enough for this job.

2. My sister loves to use garlic in all her dishes so I'm pretty confident that she'll like this dish.  GTLF explains that the garlic in this case takes the place of higher fat seasonings such as salt, pork, and bacon.  However, I noticed that it also gives a richness that you might get from a light cream or little bit of milk.

3. Read the directions carefully!  You'll notice that the chicken is removed, the soup is built up and then it is reintroduced at the end.  I forgot and put the chicken back in right away.  Again, I'm not sure why this is important.  I'm sure with more experience it'll make more sense.

Kentucky Bluegrass Burgoo

February 10, 2015

So what in the world is Burgoo.  At first I thought it was just a weird word for this dish, but it turns out that Burgoo is a type of stew.  It's popular in the mid-west and the south as a "social stew" served at fundraisers or other such events.  If you're a teacher or have small kids around or like traditional folktales you might have come across one called Stone Soup.  It's the story of a young stranger who is hungry and tricks the locals into making dinner.  He puts in a stone and then all the townspeople put something else in it until there is a wonderful stew cooking that everyone enjoys.  A Burgoo is exactly that.  It's a kind of stew that uses whatever ingredients are available at the time and is used as a community builder. Originally it would use various types of meats such as squirrel, rabbit among the more unusual and of course the familiar... pork, beef or poultry.

I found this dish to be very filling and enjoyable without too many calories.  You might want to accompany the stew with cornbread. Also, it should be noted that this dish is equally if not better the next day.

Kentucky Bluegrass Burgoo

GTLF: Chicken Breast p. 29

2 tablespoons flour

3/4 tsp salt

1/2 tsp freshly ground black pepper

4 bone in chicken breast halves (about 1.5 pounds total) skinned

1 tablespoon olive oil

1 large onion, finely chopped

1/2 pound small red potatoes, cut into 1/2 in. dice

2 bell peppers, preferably 1 red and 1 yellow, cut into 1 in. squares

3 tablespoons bourbon, scotch, or brandy

14 1/2 oz. can no slat added stewed tomatoes, chopped with their juices

1 C frozen lima beans

3/4 tsp dried thyme

3/4 tsp hot pepper sauce

1 C frozen corn kernels

1 tsp cornstarch mixed with 1 tablespoon water

1. On  sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and 1/4 tsp of the black pepper. Dredge the chicken in the flour mixture, shaking off the excess.

2. In a large nonstick skillet, heat 2 tsp. of the oil until hot but not smoking over medium heat. Add the chicken and cook until golden brown, about 2 min. per side. With a slotted spoon, transfer the chicken to a plate. Add the remaining 1 tsp oil to the skillet along with the onion and potatoes and cook, stirring frequently, until the onion is softened, about 7 min. Add the bell peppers and cook, stirring occasionally, until the peppers are crisp tender, about 4 min. Add the bourbon, increase the heat to high, and cook until the bourbon is evaporated, about 2 min.

3. Stir in the tomatoes and their juices, the lima beans, thyme, hot pepper sauce, remaining 1/2 tsp salt, remaining 1/4 tsp black pepper, and 2/3 C of water and bring to a boil. Return the chicken to the pan, cover, and cook until the beans are tender and the chicken is cooked through, about 15 min. Stir in the corn and cook, uncovered, just until the corn is warmed through, about 2 min. Stir in the cornstarch mixture and cook, stirring frequently, until the sauce is slightly thickened, about 1 min.

Nutritional Information: 6 g fat, 379 calories, 0.9 g sat fat, 44 g carbohydrate, 33 g protein, 65 mg cholesterol, 558 mg sodium.

Tips:

1. Of course, read the recipe carefully, it says to add the corn at the end, but I put it in along with the other vegetables.  I'm sure as I gain experience with cooking I'll find out why that makes a difference.

2. Note how the ingredients are divided... salt, pepper and oil are used in sections... be aware so you don't mix them all together at the wrong times... You need some salt and pepper for the dredging of the chicken and then again for the sauce... and you need some oil for the frying of the chicken and then some more for the sauteing of the vegetables...

Apricot Glazed Beef Kebabs

February 9, 2015

Hello friends.  I was recently asked about how I organize the blog because it was noticed that I am posting a lot of salads.  That is accidental.  The truth is that I have 16 books to move through and some get more attention than others.  Brian suggested that I count up the recipes completed in each book and work on those that have the least completed recipes.  This last week it's been Main Dish Salads.  What I'm trying to do is keep the blog populated with the recipes I've done in that particular week.  However, it's hard to keep up on a daily basis and also I have developed some favorites... so on days that I need a recipe because I had to make tacos that day... or maybe we ate out... I'll add a recipe that I've loved from the earlier part of my journey.

So remember the day I ended up making Tacos?  Well, on that day I was supposed to make Apricot Glazed Beef Kebabs.  I didn't read the recipe carefully and I forgot to add time for marinading the meat.  I ended up saving the recipe for the following day.  I wasn't so impressed with this dish, but because these books have produced so many favorites, I've decided to include it anyway on my blog.  Maybe it will appeal to someone else's tastes.

Apricot Glazed Beef Kebabs

GTLF: Grilling p 69

Serves 4, working time 30 min., total time 50 minutes Plus Marinading Time

1/2 C apricot nectar

1/4 C dry white wine

2 tablespoons honey

1 tsp. grated lime zest

2 tablespoons fresh lime juice

1 clove garlic, minced

1 tsp. dried oregano

1 pound well trimmed bottom round of beef, cut into 1 inch cubes

16 dried apricot halves

3/4 pound sweet potatoes, peeled and cut into 16 pieces

8 small white onions, halved

 1 zucchini, cut into 16 pieces

1. In a sturdy plastic bag, combine the apricot nectar, wine, honey, lime zest, lime juice, garlic, and oregano. Add the beef and apricots, squeeze the air out of the bag, seal, and marinate at room temperature for 30 min. or up to 12 hours in the refrigerator.

2. Meanwhile, in a large pot of boiling water, cook the sweet potatoes and onions until the potatoes are firm tender, about 8 minutes. Drain.

3. Preheat the grill to a medium heat. Alternately thread the beef, apricots, onions, sweet potatoes, and zucchini onto 8 skewers. Spray the rack, off the grill, with nonstick cooking spray. Grill the kebabs, covered, turning occasionally, and basting with the marinade, for 12 to 15 minutes or until the beef is cooked through.

Nutritional Information: 6 g fat, 310 calories, 1.8 g sat. fat, 41 g carbohydrate, 23 g protein, 61 mg cholesterol, 48 mg sodium.

Tips:

1. Get metal skewers.  Wooden ones are a pain to work with and easily break.

2. GTLF says that you can substitute apple juice or chicken broth for the wine if it's preferred.

3. It's always better to marinade for a longer time rather than a shorter time...

4. Read the directions carefully, sometime you're supposed to throw away the marinade and other times not.  In this case, the marinade is reserved to baste the meat as it cooks on the grill.  Basting the meat will insure that it doesn't dry out and stays juicy since the cut of meat is very lean.

5. Nutritional information is for the skewers only.  To round out the meal, you might want to add rice or pasta since potatoes are already included.  One serving of rice or pasta will add about 200 calories to the meal making this dinner just over 500 calories which is still within my calorie restrictions.

Read directions carefully! Oops, I guess we're having tacos...

February 5, 2015

If you are a dedicated recipe follower like me you must take care to READ all the directions first before attempting a recipe. This is especially important since I tend to procrastinate and don't start a recipe until about half an hour before Brian comes home.  Today you all were supposed to be dazzled by the Apricot Glazed Beef Kebabs but since I overlooked the dried apricots I usually have on hand and the fact that the meat should marinade for about 12 hours or so, I had to do some quick thinking to come up with something different for dinner. Tonight I had on hand the ingredients for Tacos so I made those instead.  There's nothing like having a few choice recipes memorized that you can defer to, such as this trusty taco dish....

The thing about Tacos is that you can never just have one.  So when you get ready to make them, be sure to have some ideas of what to do with any extras.  Also, make sure to only make enough taco shells for the number of people on hand otherwise you'll just eat all of them yourself and have a good guilt cry before going to bed nursing a swollen belly.... I write from experience!

Tacos... nothing fancy, just Basic

Serves 2 with left over meat, lettuce and tomatoes

Prep and working time is generally half an hour. 

1 pound ground beef

some oregano

some salt

some pepper

half an onion diced

16 oz. can of pinto beans (sun vistas are my favorite)

cheese (I had left over mozzarella which is mild.  Pepper jack would have been better)

Corn Tortillas 1 for each taco

Oil to make taco shell (crisco vegetable oil)

1. Toss defrosted hamburger meat in a skillet with the onions to brown.  The onions will saute and cook in the hamburger drippings.  I don't add any extra fat to the meat to brown.

2. Add the salt, pepper and oregano to your taste.

3. When the meat is brown, turn off the heat.

4. Open can of pintos and drain off most of the liquid.  Mash the beans with some cheese in a saucepan while warming over low to medium heat.

5. For Taco shells, heat oil in a small skillet, brown tortillas and fold in half to make taco shell.

6. Fill each taco shell with about 2 oz. of meat and reserve any leftovers in a container immediately so as not be to tempted to make another taco. 

Nutritional Information: Keep the number to three or less and you should be okay if you don't have any sides and didn't have a snack that day.  Otherwise, you could say I didn't take the time to really figure out the calories or I was too scared to do it.  Fundamentally, I believe you should be able to eat anything you want as long as you are consistently eating healthfully and know what you're eating on a daily basis... One taco night out of a month or so shouldn't make any difference.

Tips: 

1. I will brown the shells holding one end open till it's crispy then turning to crisp the other side.  This will prevent the shells from splitting in the middle and will make it easier to spread apart the sides . Also make sure the oil is hot but not smoking because if it's not the tortillas will split... corn tortillas can be a little delicate to work with.

2. I usually keep some tostada shells on hand.  They keep well in the pantry and can be made up with left over taco meat.  LUNCH tomorrow!

3. Here is a picture of my newest favorite salsa.  Look for it at the market. It's delicious!

Asian Style Scallop Salad

February 4, 2015

In my hometown of Tucson, Arizona, there is a restaurant called Baggins... I don't know, maybe it's everywhere.  Anyway, it's a sandwich shop and features a side salad called Chinese Sesame Salad.  It's my favorite and I order it every time.  The salad I made today reminds me of this salad.  I just loved it, although it only got a "love it" rating because it involves "julienne" vegetables.  I hate cutting the vegetables this way because I always fear cutting my fingers.  For those of you who don't know, julienne cuts are those that basically shape your vegetables like little match sticks.  Tedious and requiring sharp knives... sigh... but don't let that deter you from trying this recipe.

Asian Style Scallop Salad

GTLF: Main Dish Salads p 111

Serves 4, working time 15 min., total time 35 min.

8 oz. vermicelli pasta

2 carrots, cut into 2 x 1/4 in. julienne strips

1 red bell pepper, cut into 2 in. julienne strips

1/2 C bottled clam juice, or reduced sodium chicken broth, de fatted

2 tablespoons minced fresh ginger

1 clove garlic, minced

1 pound sea scallops, halved

1/4 C reduced sodium soy sauce

3 tablespoons white wine vinegar

 1 tablespoon dark Oriental sesame oil

2 tsp. Dijon mustard 

8 oz. can sliced water chestnuts, drained

1 C julienne cut scallions

 tablespoon sesame seeds, toasted

1. In  large pot of boiling water, cook the pasta until just tender. Add the carrots and bell pepper during the last 1 min. of cooking time. Drain well.

2. Meanwhile, in a medium saucepan, combine the clam juice, 1 tablespoon of the ginger, and the garlic. Bring to a boil over medium heat and add the scallops. Return to a boil and cook until the scallops are just opaque throughout, about 3 minutes. Drain, reserving 1/3 C of the cooking liquid.

3. In a large bowl, combine the reserved cooking liquid, the soy sauce, vinegar, sesame oil, mustard, and the remaining 1 tablespoon ginger. Add the pasta, carrots, bell pepper, scallops, water chestnuts, and scallions, tossing to coat thoroughly. Divide the salad among 4 plates, sprinkle with the sesame seeds, and serve at room temperature or chilled.

Nutritional Information: 6 g fat, 416 calories, 0.9 g sat. fat, 59 g carbohydrate, 29 g protein, 38 mg cholesterol, 911 mg sodium.

Tips:

1. To toast the sesame seeds, GTLF suggests to place in a dry skillet over medium heat constantly stirring for 2-3 min. or until golden brown.

Filling and Satisfying for 236 calories! Baked Ratatouille Gratin

February 3, 2015

For those of us who would have no problem losing weight if you could guarantee not being hungry afterward are going to find this recipe a dream come true. In fact, if you're interested in losing weight, you should really decide you like eggplant, which can really be delicious. Here is a recipe that is relatively easy, has standard ingredients and doesn't take too much time.  

Baked Ratatouille Gratin

GTLF: Vegetables p. 88

Serves 4, working time 20 minutes, total time 55 min.

2 tsp. olive oil

5 cloves garlic, peeled

2 zucchini, halved lengthwise and cut into 1/2 in. thick slices

2 yellow summer squash, halved lengthwise and cut into 1/2 in. thick slices

1 large onion, cut into 1/2 in. chunks

3/4 pound eggplant, cut into 1/2 in. chunks

two 8 oz. cans no salt added tomato sauce

14 1/2 oz. can no slat added stewed tomatoes, chopped with their juices

1 tsp. dried oregano

3/4 tsp. salt

1/3 C plain dried bread crumbs

1/2 C shredded part skim mozzarella cheese

1 tsp. chopped fresh parsley

1. Preheat the oven to 450 degrees. In a 13 x 9 in. glass baking dish, combine the oil and garlic. Bake for 5 minutes, or until the garlic oil is fragrant and hot. Stir in the zucchini, yellow squash, onion, and eggplant, cover with foil, and bake for 20 minutes, stirring occasionally, or until the vegetables are crisp tender.

2. Uncover and stir in the tomato sauce, tomatoes and their juices, the oregano, and salt and bake for 10 minutes, or util the mixture is bubbly.

3. Sprinkle the bread crumbs and cheese on top and bake for 10 minutes longer, or until the gratin is piping hot and the top is lightly browned. Sprinkle with the parsley and serve.

Nutritional Information: 6 g fat, 236 calories, 1.9 g sat. fat, 40 g carbohydrate, 11 g protein, 8 mg cholesterol, 607 mg sodium.

Tips:

1. This is one of those dishes that can be prepared ahead of time.  You can prepare it up to step 2, bring to room temperature and then proceed with step 3.

2. Leftovers are good warmed, cold or room temperature.

3. GTLF suggests to choose an eggplant with "tight, unblemished skin that feels heavy for it's size."

  

Black Bean Salad with Smoked Mozzarella

February 2, 2015

Whenever I see a recipe with black beans I immediately think about my friend Isa who made a similar black bean salad for me when I visited her for dinner one day.  At that time I was interested in eating in a more healthy way but I wasn't committed yet. I was skeptical about whether or not I would be full after dinner and was so surprised that it did fill me up. Since then I've been meaning to ask for the recipe from my friend.  Maybe she'll read this post and pass it along. In the mean time, I found this recipe.  I'm excited about this recipe for so many reasons, the biggest one is because it's incredibly easy.  I mean, it's dinner in no time. I LOVED it, and Brian raved about it for a long time so it's definitely delicious. I think that if I were to ever go to a picnic with friends I could bring this dish along and it will be an immense success! Also, it's very few calories.

Black Bean Salad with Smoked Mozzarella

Serves 4, working time 15 min., total time 30 min.

GTLF: Vegetables 125

Four 6 in. corn tortillas, each cut into six wedges

1/3 C reduced sodium chicken broth, de fatted, or reduced sodium vegetable broth

3 tablespoons fresh lemon juice

1 tablespoon tomato paste

3/4 tsp. dried tarragon

1/2 tsp. salt

1/4 tsp hot pepper sauce

two 16 oz. cans black beans, rinsed and drained

6 scallions, thinly sliced

1 1/2 C cherry tomatoes

1/3 C chopped fresh parsley

3 oz. smoked mozzarella, diced

1 large onion, diced

3 cloves garlic, minced

1 oz. Canadian bacon, diced

1. Preheat the oven to 400 degrees. Place the tortilla wedges on a baking sheet and bake for 5 min., or until lightly crisp. Set aside.

2. Meanwhile, in a large bowl, whisk together the broth, lemon juice, tomato paste, tarragon, salt, and hot pepper sauce. Add the black beans, scallions, tomatoes, parsley, and mozzarella and toss to combine.

3. In a large skillet, combine the onion, garlic, 1/3C of water, and the bacon and cook over medium heat, stirring occasionally, until the onion is softened and the liquid has evaporated, about 5 minutes. Add the onion mixture to the black bean mixture and toss to combine.

4. Spoon the black bean mixture onto a serving platter, place the tortilla wedges around the salad, and serve.

Nutritional Information: 7 g fat, 302 calories, 3.1 g sat fat, 44g carbohydrate, 17 g protein, 20 mg cholesterol, 964 mg sodium

Tips:

1. GTLF suggests that this recipe can be made up to a day ahead of time.  Refrigerate.  

2. Try different kinds of cheeses.  GTLF suggests plain mozzarella, feta, goat cheese etc.