- September 1st, 2009Unfeatured
2 tablespoons whole-wheat flour
12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
1 large onion, sliced
6 cloves garlic, chopped
2 cups sliced mushrooms
1 large green or red bell pepper, cored, seeded, and cut into chunks
2 cups low-sodium vegetarian broth
1 tablespoon group coriander
1/2 tablespoon black pepper
1/4 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon crushed red pepper
1 lemon, with peel, sliced and seeded
1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
Salt to taste
Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.
Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)
Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.
Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.
MAKES 4 SERVINGS
Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium
- December 1st, 2008Unfeatured
2 tablespoons olive oil
1 red bell pepper, finely chopped
3 medium garlic cloves, crushed
1 15-ounce can artichoke hearts, chopped
1 small Serrano chile, seeded and finely minced
6 scallions, thinly sliced (include some green tops)
1/2 cup Montrachet, or other creamy goat cheese
1/2 pound jumbo lump crabmeat, picked over
1/4 cup grated Asiago cheese
1/4 cup finely chopped raw walnuts
1. Preheat oven to 375 degrees.
2. In a medium saucepan, heat olive oil and sauté red pepper and garlic until red pepper is tender. Remove from heat and stir in artichokes, Serrano chile, scallions, and goat cheese. Gently fold in crabmeat.
3. Transfer to a lightly oiled baking dish. Sprinkle with grated Asiago and walnuts. Bake on middle rack about 20 minutes.
4. Remove from oven and serve warm, with sliced whole-grain baguette or crackers.
nutrition info per serving (6 to 8): 210.4 calories; 15.3 g fat; 4.8 g saturated fat; 21.1 mg cholesterol; 9.4 g protein; 10.6 g carbohydrates; 3.6 g fiber; 296.8 mg sodium