Improv Stuffed Bell Peppers

Improv Stuffed Bell Peppers
Inspired by “Vegetarian Suppers From Deborah Madison’s Kitchen”
By Deborah Madison

Ingredients
1 cup quinoa, rinsed several times (alternatively, 1 cup short-grain rice, pearl barley, instant couscous)
3 tablespoons olive oil
1 bunch of scallions, including 2 inches of the greens, thinly sliced into rounds (alternatively, 1 shallot or the white and light green end of a medium leek, diced)
2 jalapeno chiles, diced and seeded (or chile of choice, or no chiles at all)
a few garlic cloves, finely chopped
2 cups fresh or frozen corn kernels (alternatively, 1 can drained and rinsed chickpeas)
1 bunch spinach, leaves only (alternatively, equal amounts chard or tender kale, stems removed)
½ cup chopped cilantro (or flat-leaf parsley, or basil in summer)
About four ounces feta cheese, crumbled (or queso fresco, ricotta, goat cheese)
Other possible add-ons: a handful of chopped pitted olives, squeeze of lemon, fresh thyme leaves
4 yellow, orange or red bell peppers

Method
For quinoa: Bring 2 cups of water to a boil. (Water amounts will differ for other starches mentioned above.) Add a pinch of salt, then add quinoa. Stir, then cover and simmer over low heat until grains are tender and begin to look like stars, about 15 minutes.

Meanwhile, warm half the oil in a wide skillet. Add onions and chiles of choice and cook over medium heat for two minutes, then add garlic, corn (if using) and greens, along with 2 tablespoons of water. When greens are wilted, add leafy herbs (if using), quinoa and feta. Toss everything together, taste for salt and pepper.

Slice peppers in half lengthwise without removing tops or stems, then excise membranes and seeds. Simmer peppers in salted water until slightly tender but not overly soft, about five minutes. Using tongs, remove and drain any excess water. Fill peppers with quinoa stuffing and place in an ovenproof baking dish.

Preheat oven to 400 degrees. Drizzle remaining oil over peppers and bake for about 20, 30 minutes, then if you like, brown the tops under the broiler.

Serve hot or at room temperature.
Makes four servings.

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Broiled Tilapia with Tomato-Caper Salsa

Broiled Tilapia with Tomato-Caper Salsa


The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

1 cup chopped tomato
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon capers, drained
1 tablespoon white wine vinegar
1/2 teaspoon anchovy paste
2 garlic cloves, minced
1 1/2 tablespoons extravirgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) tilapia fillets
Cooking spray


Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.



Yield: 4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

CALORIES 206 (29% from fat); FAT 6.6g (sat 1.1g,mono 4.3g,poly 0.8g); IRON 2.5mg; CHOLESTEROL 124mg; CALCIUM 40mg; CARBOHYDRATE 3g; SODIUM 392mg; PROTEIN 32.2g; FIBER 0.8g

Cooking Light, DECEMBER 2005

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White Bean Enchiladas

White Bean Enchiladas


The reader loves experimenting in the kitchen, and is always on the lookout for low-fat ideas. This reader once came across a lasagna recipe that called for white beans instead of cheese; that's what inspired this dish. These enchiladas are really easy to make, and you can put them together up to a day ahead. They reheat well in the microwave, too.

2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chiles
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water
6 (6-inch) corn tortillas
Cooking spray
1 tablespoon minced fresh cilantro (optional)


Preheat oven to 350°.

Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chiles, onions, chopped cilantro, and cumin.

Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.

Bake at 350° for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired.



Yield: 3 servings (serving size: 2 enchiladas)

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g,mono 2.1g,poly 3.6g); IRON 3.9mg; CHOLESTEROL 3mg; CALCIUM 291mg; CARBOHYDRATE 60.5g; SODIUM 1076mg; PROTEIN 17.5g; FIBER 6.2g

Cooking Light, NOVEMBER 2000

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Lemon Chicken Soup with Whole Wheat Orzo

Ellie Krieger's The Food You Crave

Serves 4

INGREDIENTS

4 teaspoons olive oil
8 ounces skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 1/2 cups)
2 stalks celery, diced (about 1/2 cup)
1 medium carrot, diced (about 1/2 cup)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
6 cups low-sodium chicken broth
1 cup whole-wheat Orzo
2 large eggs
3 tablespoons fresh lemon juice
Freshly ground black pepper to taste

Heat 2 teaspoons of the oil in a soup pot over medium-high heat. Season the chicken with the salt, add it to the pot, and cook, stirring, a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set aside.

Add the remaining 2 teaspoons oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the vegetables are tender, about 5 minutes. Add 5 cups of the broth and bring to a boil. Add the orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.

Warm the remaining 1 cup broth in a small saucepan until it is hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then gradually add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with salt and pepper and serve.

Serving Size: 1 1/2 cups

Per serving: Calories: 280, Total Fat: 10g (Mono:6g, Poly: 1g, Sat: 2g), Protein: 26g, Carb: 22g, Fiber: 2g, Chol: 39mg, Sodium: 291mg

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Bulgur Chili

Bulgur Chili

by Mark Bittman
from How to Cook Everything Vegetarian
(John Wiley & Sons, Inc., 2007)

Makes 6 to 8 servings
In this chili, bulgur takes the place of the usual protein, and beans are not essential,
though they can easily be incorporated (see the variation). The bulgur provides body
and thickening power, and the preparation and cooking are relatively fast. And, like
most stews, this one will actually taste better the next day, which makes it a super
make-ahead dish.
All sorts of vegetables can be incorporated here: corn kernels, zucchini, squash,
carrots, celery, and more. Toss them in at Step 1.
Other grains you can use: cooked wheat, rye, kamut, spelt, hominy, and millet; if
using, adjust the stock or water to just 2 cups.

INGREDIENTS
2 tablespoons extra-virgin olive oil
1 onion, chopped
2 bell peppers, any color, cored, seeded, and chopped
2 tablespoons minced garlic
3 tablespoons tomato paste
2 to 4 cascabel, guajillo, ancho, or other dried hot red peppers, soaked, cleaned, and
chopped
3 cups chopped ripe tomato (about 1 1/2 pounds whole or canned; don’t bother to
drain)
1 quart vegetable stock, chile-soaking liquid, or water
2 tablespoons chile powder
Salt and freshly ground black pepper
1 cup fine- or medium-grind bulgur
Sliced scallion, chopped cilantro leaves, grated Monterey Jack or cheddar cheese,
and sour cream, for garnish
METHOD

1. Put the oil in a large pot over medium-high heat. When hot, add the onion, bell
peppers, and garlic. Cook, stirring occasionally, until the onion is soft, about 5
minutes. Stir in the tomato paste until it’s evenly distributed and begins to color,
another minute or two. Add the chiles, tomato, stock, chile powder, and a good
sprinkling of salt and pepper.

2. Bring to a boil and then turn the heat down so the mixture bubbles gently; cook,
stirring occasionally, until slightly thickened, about 30 minutes. Stir in the bulgur and cook for 10 minutes, then turn off the heat and let sit until the bulgur is tender, about 15 minutes. Garnish as you like and serve hot or store, covered, in the refrigerator for up to 3 days before reheating.

VARIATIONS
Bulgur Chili with Beans: Add 2 to 3 cups cooked or drained canned kidney, pinto,
black, or other beans.
Smoky and Hot Bulgur Chilii: Add 2 to 4 canned chipotle chiles, with their adobo,
minced.

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