Hoppin’ John with Mustard Greens

September 26, 2009 at 3:35 pm (Main Dish, Side Dish)
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Source:  Cooking Light December 2007

Yield

6 servings (serving size: about 1 1/3 cups)

Ingredients

  • 2  cups  water
  • 2  tablespoons  whole-grain Dijon mustard
  • 1  teaspoon  salt
  • 1/4  teaspoon  dried thyme
  • 2  tablespoons  olive oil
  • 3 1/2  cups  chopped onion
  • 1  cup  uncooked long-grain white rice
  • 2/3  cup  finely chopped ham
  • 4  garlic cloves, minced
  • 4  cups  cooked black-eyed peas
  • 4  cups  chopped trimmed mustard greens

Preparation

Combine first 4 ingredients, stirring with a whisk; set aside.

Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 6 minutes. Add rice, ham, and garlic; sauté 2 minutes. Stir in water mixture; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add peas and greens; cover and cook 5 minutes. Stir rice mixture; cover and cook an additional 5 minutes or until greens and rice are tender.

Nutritional Information

Calories: 389 (16% from fat)
Fat: 7g (sat 1.4g,mono 4.1g,poly 1g)
Protein: 18.2g
Carbohydrate: 63.6g
Fiber: 11g
Cholesterol: 14mg
Iron: 5.1mg
Sodium: 502mg
Calcium: 109mg

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Quick Black Bean Soup

September 26, 2009 at 2:57 pm (Main Dish, Soup)
Tags:

Source:  Cooking Light December 2008

Yield

4 servings

Ingredients

  • 1/4  cup  chopped red onion
  • 1/4  cup  water
  • 1  teaspoon  ground cumin
  • 1/4  teaspoon  ground red pepper
  • 1  (14-ounce) can fat-free, less-sodium chicken broth
  • 2  (15-ounce) cans black beans, rinsed, drained, and divided
  • 2  teaspoons  fresh lime juice
  • Cooking spray
  • 1/4  cup  (2 ounces) finely chopped reduced-fat ham (such as Hormel)

Preparation

1. Combine first 5 ingredients in a large saucepan. Add 1 1/2 cans beans; bring to a boil. Reduce heat, and simmer 15 minutes. Place bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in lid (to avoid splatters). Blend until smooth. Return soup to pan. Add remaining 1/2 can of beans to pan; cook 2 minutes. Stir in juice; set aside.

2. Heat a small nonstick skillet over medium heat. Coat pan with cooking spray. Add ham to pan; cook 2 minutes or until lightly browned. Ladle 1 cup soup into each of 4 bowls; top each serving with 1 tablespoon ham.

Nutritional Information

Calories: 105 (8% from fat)
Fat: 0.9g (sat 0.3g,mono 0.4g,poly 0.1g)
Protein: 9g
Carbohydrate: 20.3g
Fiber: 7.1g
Cholesterol: 8mg
Iron: 2.4mg
Sodium: 713mg
Calcium: 56mg

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Cuban Chicken

September 19, 2008 at 3:01 pm (Main Dish)
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Recipe Source:  Cooking Light, March 2005 (with Katie’s changes)
Prep time: 10 Min. Cook time: 20 Min. Serves: 4

Ingredients

8 oz. (1 cup) diced pineapple
2 tablespoons rice vinegar
1 tablespoon orange marmalade
1 (15-ounce) can black beans, rinsed and drained
1/2 teaspoon ground red pepper, divided
1 teaspoon salt
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder 
1 teaspoon olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup chopped fresh cilantro

Instructions

Combine the first 4 ingredients in a medium saucepan; add 1/8 teaspoon pepper.   Add extra dash of garlic powder, onion powder if desired.  Bring to a simmer over medium heat; cook 1 minute or until thoroughly heated. Keep warm.

Heat a large nonstick skillet over medium heat. Combine the remaining 1/8 teaspoon red pepper, salt, paprika, garlic powder and onion powder and sprinkle evenly over chicken.  Add olive oil to pan. Add chicken to pan; cook 5 minutes on each side or until done.

Chop fresh cilantro and add to bean mixture and sprinkle over chicken.

Meal Notes
Measurements don’t to be exact on the spices at all–it will be good no matter what.  Adding more pineapple is highly recommended.  We like green beans and almonds with this for a complete meal. 

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