March 5, 2014
OMG, this was the best chili I have ever eaten!! I wasn't sure what to expect when I read the recipe, but I do know I was skeptical that there was no tomato. I don't think I have never made a chili without some sort of tomato product.
I love the use of bulgur and mushrooms to bulk up the texture and downplay the fat. You would never know they were in there. This was easy to prepare and the slow cooking coaxed all the flavor out of the ingredients. This is my go to chili now.
You could use ground turkey breast meat but the 90% beef was plenty lean. There was no oil slick after cooking and I like the deep beef flavor you get from both the stock and the ground sirloin.
Only thing I changed was to use small pink beans instead of the red kidney it calls for and I did not make cornbread, I used a tortilla. This was yummy. You need to make this yesterday.
I am already looking forward to nachos.
Cowboy Beef & Bean Chili
Makes: 6 servings, about 1 1/2 cups each
Eating Well: Anything but dainty, the healthy cowboy beef and bean chili recipe is hearty with the addition of mushrooms and beer. To keep the saturated fat low, we use one pound of ground beef and add whole-grain bulgur to boost the volume and fiber in this chili recipe. After all the ingredients are added to the pot, we like to slowly simmer our chili for close to an hour to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.
* 3 tablespoons extra-virgin olive oil or canola oil
* 1 pound 90% lean ground beef
* 1 large onion, dices
* 4 cloves garlic, minced
* 8 ounces mushrooms, diced (about 3 cups)
* 1/2 cup uncooked bulgur
* 2 tablespoons Worcestershire sauce
* 2 tablespoons ancho chili powder
* 1 tablespoons chili powder
* 1 tablespoon paprika
* 2 teaspoons ground cumin
* 1/2 teaspoon salt
* 2 cans no-salt added kidney beans, rinsed (I used small pink beans)
* 3 cups reduced sodium beef broth
* 1 bottle lager-style beer
1.Heat oil in a Dutch oven over medium-high heat. Add ground beef, onion and garlic. Cook, stirring and breaking up the meat (use a potato masher), until the meat is no longer pink, about 3-5 minutes.
2. Add mushrooms and cook, stirring occasionally, until the mushrooms are starting to soften, 5-7 minutes.
3. Add bulgur, Worcestershire sauce, ancho chile, powder, regular chili powder, paprika, cumin and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
4. Stir in beans, then pour in broth and beer; bring to a boil.
5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Per serving: 393 calories; 14g fat (4g sat, 8g mono); 49mg cholesterol; 38g carbohydrate; 0g added sugars; 27g protein; 15g fiber; 593mg sodium; 1,044mg potassium.
Nutrition bonus: Zinc (37% dv), Vitamin A (36% dv). Potassium (29% dv). Iron (28% dv), Magnesium (21% dv).
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March 3, 2014
When I saw this dish I just about loved everything about it, except the bread. Since The Nudge is traveling, I made myself a batch of polenta (or grits) but would have done both if he was joining me. I used the oil that would have been for brushing the bread as a finishing garnish.
I honestly think that 4 slices of bread will not be enough for the amount of lentils that this recipe produces. I would double the amount to 8 thin slices.
I also could not find green lentils, so used the brown, and they didn't break up during the cooking time.
If you do have leftovers (as I had plenty), freeze for another night, add chicken stock and make soup.
Rosemary Lentils and Greens on Toasted Bread
Makes: 4 servings, 1 cup lentils & kale and 1 slice bread each
This rosemary-infused lentil and greens recipe is a perfect topping for toasted bread. Serve as a vegetarian main dish for 4 or a hearty side dish for 8.
Tips: We like French green lentils instead of brown when we want lentils that hold their shape (instead of breaking down) when cooked. Look for them in natural food stores and some supermarkets.
To stale bread naturally, store at room temperature in a paper (not plastic) bag for 2 to 5 days. If you don’t want to wait, bake sliced bread on a large baking sheet at 250°F until crisped and dry, 15 to 20 minutes.
* 3 cloves garlic, divided
* 2 tablespoons extra-virgin olive oil plus 4 teaspoons, divided
* 1/2 teaspoon crushed red pepper
* 2 tablespoons tomato paste
* 2 teaspoons chopped fresh rosemary
* 4 cups water
* 1 cup French green lentils
* 8 cups chopped kale (1-pound bunch)
* 3/4 teaspoon kosher or sea salt
* 4 slices stale crusty bread (see tips)(I made 4 cups polenta)
1. Mince 2 garlic cloves. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add the minced garlic and crushed red pepper and cook until fragrant, about 1 minute. Add tomato paste and rosemary and cook, stirring, for 1 minute. Add water; bring to a boil. Add lentils, reduce heat to a simmer, partially cover and cook for 40 minutes.
2. Add kale and salt; cover and cook, stirring occasionally, until the lentils and kale are tender, about 10 minutes more. Meanwhile, preheat oven to 375°F. Brush bread slices with 1/2 teaspoon oil each. Bake until toasted, 8 to 10 minutes. Cut the remaining garlic clove in half and rub the toast with a cut side of the garlic. Serve each toast topped with about 1 cup of the lentil mixture, drizzled with 1/2 teaspoon of the remaining oil.
Per serving: 422 calories; 15g fat (2g sat, 10g mono); 0mg cholesterol; 56g carbohydrate; 3g added sugars; 19g protein; 13g fi- ber; 568mg sodium; 753mg potassium.
Nutrition bonus: Vitamin A (164% daily value), Vitamin C (44% dv), Iron (27% dv)
Review: I thought it would be bland but it wasn't. I think the next time I make this I will either blanch the kale or use Swiss Chard or Spinach. I am just not a kale person because it stays firm when cooked in only 10 minutes. I prefer my vegetables on the softer side.
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March 1, 2014
I adore fideos and this recipe does not disappoint. The use of angel hair pasta resulted in a ton of food and I actually used less pasta called for in the recipe.
Angel hair pasta is like orzo, it swells to 5x the dry size and a one pound box could easily feed 8 people. Add a can of chickpeas and you could stretch that to 10. It makes sense to eat pastas whose volume exceeds the recommended serving. Two ounces dried will look like a quarter pound cooked but have the same nutritionals, which is a good thing because you can be satisfied on half the amount. A great idea that is good for a diet.
The Italians love chickpeas (chichi beans) as do most Mediterranean countries (think hummus!!). I am not sure why it is the bean of choice but chichis and cannellinis make their way into meals almost daily. I was happy to see them in a Spanish preparation. This dish had lots of flavor and was ready in under 30 minutes.
I did slightly squish the beans but only to help remove the skins to become more digestible. Make sure you buy the best quality beans you can, if they are one of the main ingredients but if the end has them pureed (like a soup), you can get away with the generic ones. There is a huge difference in the quality of canned beans. Of course, home cooked from the dried is always the best but I would rather you eat canned then not eat any. Chickpeas can be fussy when cooked from scratch and using a pressure cooker is the best way to ensure good results consistently.
I could not find Spanish chorizo so I used Mexican which is soft, not dried, but the flavor is still there and it's OK to use either. If you can not find chorizo they recommend using pepperoni. Bet the kids will love this dish.
Try to make this right before eating as the pasta will soak up all the sauce if it sits too long. I had to add a cup of water because The Nudge was late getting home. There was still plenty of flavor.
I roasted cauliflower for a side dish but a salad would work also.
I packaged the leftovers in quart size freezer bags so that they can be a grab 'n go for lunches. I give this dish a thumbs up and not just because it's a one pot wonder.
Chickpea & Chorizo Fideos
Makes: 4 servings, about 2 cups each
* 3 tablespoons extra-virgin olive oil, divided
* 1/2 package whole-wheat angel hair pasta, broken into 2" pieces (I used Dreamfields)
* 2 large cloves garlic, minced
* 1/2 cup chopped Spanish chorizo or pepperoni (about 2 ounces)
* 1 (15oz) can chickpeas, rinsed
* 3 scallions (1/2 bunch), sliced
1. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add pasta pieces and cook, stirring, until toasted and browned in spots, 1-3 minutes. Transfer to a bowl.
2. Add the remaining 1 tablespoon oil to the pan and heat over medium heat. Add garlic and chorizo (or pepperoni) and cook, stirring, until fragrant, about 1 minute. Add tomatoes, water, wine and the toasted pasta to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the pasta is tender and most of the liquid is absorbed, about 8 minutes. Stir in chickpeas and scallions and cook 1 minute more.
Per serving: 474 calories; 18g fat (4g sat, 11g mono); 12mg cholesterol; 62g carbohydrate; 0g added sugars; 16g protein; 11g fiber; 483mg sodium;546mg potassium.
Nutritional bonus: Magnesium (29% dv), Vitamin C (25% dv), Folate & Iron (24% dv), Zinc (18% dv), Potassium (16% dv).
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