Friday, October 19, 2007

Southwestern Rice

This is a new recipe I discovered this year but has been one of my favorites and it is super fast, easy, and yummy!!!!

INGREDIENTS:

1 Green Pepper
1 Onion
2 Garlic Cloves (minced)
Little Bit of Oil
2 Cups Chicken Broth
1 Cup Rice
1/2 tsp. Cumin
1/8 tsp. Turmeric (optional)
1 Can Black Beans (rinsed and drained)
1 Can (15 oz) Tomatoes
1 Can Green Chiles
1 Can Corn (drained)

DIRECTIONS:
1. In a large nonstick skillet, saute the green pepper, onion and garlic in oil for 3 minutes.
2. Stir in the broth, rice, cumin and turmeric; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until rice is tender.
3. Add beans, tomatoes and corn; heat through.

Nutritional Analysis: One serving (3/4 cup) equals 198 calories, 3 g fat (1 g saturated fat), 1 mg cholesterol, 339 mg sodium, 37 g carbohydrate, 5 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

Wednesday, October 17, 2007

Zesty Slow Cooker BBQ Chicken

This recipe is SO good and even better; SO easy!

6 frozen skinless boneless chicken breast halves
1 12 oz bottle BBQ sauce
1/2 cup Zesty Italian Dressing (I used Fat Free)
1/4 cup brown sugar
2 TBSP Worcestershire Sauce

Mix the ingredients above and spread it over the chicken you have placed in the crockpot. Cook on high for 3-4 hours, or on low for 6-8.

I was feeling lazy, and dumped all the ingredients into the crockpot, mixed it with a whisk, added the chicken, and then spooned the sauce over the top. It worked just as well.

When the chicken was done, I shredded it, and we have eaten it on open faced toasted sandwiches with cheese, over rice, in tortillas with a little cheese and sour cream, on salad, etc. It is SOOOO tasty!

Monday, October 15, 2007

Yummy in my TUMMY!!! PUMPKIN PIE

INGREDIENTS
1 sugar pumpkin
1 recipe pastry for a 9 inch single crust pie
2 eggs
1 cup packed light brown sugar
1 tablespoon all-purpose flour
1/2 teaspoon salt
2 1/2 teaspoons pumpkin pie spice
1 (12 fluid ounce) can evaporated milk

DIRECTIONS
Cut pumpkin in half and remove seeds. Place cut side down on a cookie sheet lined with lightly oiled aluminum foil. Bake at 325 degrees F (165 degrees C) for 30 to 40 minutes, or until the flesh is tender when poked with a fork. Cool until just warm. Scrape the pumpkin flesh from the peel. Either mash, or puree in small batches in a blender. Increase oven temperature to 450 degrees F (230 degrees C.)
In a large bowl, slightly beat eggs. Add brown sugar, flour, salt, 2 cups of the pumpkin puree, pumpkin pie spice, and evaporated milk. Stir well after each addition.
Pour mixture into the unbaked pastry shell. Place a strip of aluminum foil around the edge of the crust to prevent over browning.
Bake 10 minutes at 450 degrees F (230 degrees C), then reduce the oven temperature to 350 degrees F (175 degrees C). Bake an additional 40 to 50 minutes, or until a toothpick inserted near the center comes out clean. Remove the strip of foil about 20 minutes before the pie is done so that the edge of the crust will be a light golden brown. Cool pie, and refrigerate overnight for best flavor.

Saturday, October 13, 2007

Bean Salad

I am always looking for low-fat good recipes that use beans that are not weird or tasteless. I substituted green peppers for avocados (although they are a great source of monounsaturated fats). My visiting teacher gave me this one and I have loved it.

Ingredients:
1 can (15 oz) Black Beans
1 can (15 oz) Black Eyed Peas
1 can (15 oz) Corn

2 Green Peppers, diced (the original recipe calls for 2 avocados, cubed)
3 Tomatoes, chopped
4 Green Onions, chopped

1 bunch Cilantro, chopped (I use between 1/4-1/2 c)
juice of 2 Limes
1 pkg Good Seasons Italian Dressing (mix according to directions but do not add oil)
Garlic Salt or Powder, to taste
Salt and Pepper, to taste

Directions:
1. Drain beans and corn. Add to a large bowl.
2. Add vegetables, lime juice, cilantro, and seasonings. Mix well,
3, Chill for a couple of hours