Archives for category: December 2011

Chop bell pepper and onion into chunks

Use any canned diced tomato, anything except for fire roasted varieties works great

Stir constantly when you first sauté the peppers and onion

Simmer until the liquid thickens- you dont want a soup-like consistency

Here’s what you’ll need:

2 teaspoons butter or olive oil
1 cup chopped pepper- red/yellow- I used more than 1 cup because I love veggies!
1/2 cup chopped onion
1 1/2 tablespoon flour
Some grated ginger
3 cloves chopped garlic
2 teaspoons curry powder
2 teaspoons garam masala
1/2 teaspoon salt
2 cups vegetable broth
1/3 cup water
1/3 cup coconut milk
1/4 cup diced tomato- fresh or canned- I used a combination
1/4 cup  frozen green peas
1 pound shrimp- peeled and deveined

Serve with rice and plain yogurt

Heat butter/oil in a large dutch oven. Add pepper & onion- saute for 2 minutes. Add flour, ginger and garlic, stir constantly for 1 minute. Add indian spices & 1/4 teaspoon salt- stir for 30 seconds. Stir in broth and water- bring to boil. Stir in tomato and milk- bring to simmer after reducing heat. Add peas, shrimp and 1/4 teaspoon salt. Cook for 5 minutes or until consistency becomes thick.

Spoon 2/3 cup white basmati rice into bowl- top with 1 cup shrimp mixture and some plain greek yogurt. Reheat any leftovers and serve on it’s own as a stew!

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This Mediterranean twist on a classic hearty chili is easy & healthy.

Use fresh cilantro to balance the heat of the chili

Everything goes into 1 big pot

Serve with Mediterranean inspired sides. Mix some non-fat-plain greek yogurt with chopped cilantro for an alternative to sour cream.

Here’s what you’ll need for 4 big servings:
4 cups low-sodium vegetable broth
1/2-3/4 medium onion, chopped
1/2 large red or orange bell pepper, chopped
3-4 cloves garlic, finely chopped
2 teaspons chili powder
1 1/8 cup brown lentils
1 can no-salt-added diced tomatoes
1/8 cup fresh cilantro, chopped
Salt & pepper to taste

Bring 1/2 cup vegetable broth to simmer. Add onion, bell pepper, garlic and cook for 8 minutes or until onion is translucent. Stir in chili powder and mix for 1 minute. Add lentils, tomatoes, and remaining vegetable broth. Bring to boil. Reduce heat, cover partially and simmer for 30 minutes.  Once lentils are tender, remove lid and cook 10 more minutes. Stir in cilantro, add salt and pepper to taste. Serve with fresh tomatoes, cucumbers, greek yogurt and top with crumbled feta cheese.

Cover leftover chili & keep in the fridge. Heat the pot on the stove for easy leftovers!

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