Lunch

3/8/12 – Cheddar-Stuffed Black Bean Burgers

These burgers are rich and meaty, the kind of burger that vegetarians have been craving. Even meat eaters will appreciate these tasty and fiber-rich burgers.

Ingredients

1 can black beans (14 ounces), drained and rinsed
1 10-ounce package cremini (baby bella) mushrooms, sliced
1 slice whole-grain bread, toasted
1 small onion, chopped
2 cloves garlic, chopped
1 T balsamic vinegar
1 1/2 t ground cumin
1/4 t salt
1 t black pepper
1 egg
4 oz sharp cheddar cheese, sliced

Directions

Preheat oven to 425 degrees. Place mushrooms in bowl of food processor and pulse several times until coarsely chopped. Tear bread into pieces and add to food processor, along with beans, onion, garlic, vinegar, cumin, salt and pepper. Pulse until mixed, then add egg and pulse a few more times. Divide mixture into four. Take a quarter of the mixture and form a ball, placing cheddar cheese inside. (TIP: Slice cheese in 1″ squares for easy insertion.) Repeat with the other three patties. Place patties on nonstick baking sheet. Set baking sheet on the middle rack of the oven and allow to bake for 20 minutes, until outside is crispy.

Nutrition Info
  • Calories: 244.5
  • Fat: 8.2g
  • Carbohydrates: 24.9g
  • Protein: 17.2g

2/21/12 – Fat Tuesday Shrimp Creole

This shrimp creole recipe is a trimmed down version of a Louisiana classic.  Enjoy this on Fat Tuesday without the guilt!

Number of Servings: 4

 

Ingredients

  • 2 teaspoons olive oil
  • 1 large onion (about 1 1/2 cups), chopped
  • 3 stalks celery, chopped
  • 2 bell peppers, chopped
  • 2 garlic cloves, chopped
  • 1/2 teaspoon thyme
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • 2 tablespoons tomato paste
  • 8 ounces (1 cup) tomato sauce, no salt added
  • 2 cups vegetable stock, no salt added
  • 12 ounces peeled and deveined shrimp, (18/19 count per pound)
  • 2 cups cooked brown rice

Directions

  1. Saute the onions in a large pan set over medium heat for 2 minutes.
  2. Add the garlic and celery, cook another two minutes, then add the peppers, spices and tomato paste to the pan, stirring as the mixture cooks another two minutes.
  3. Slowly add the tomato sauce and stock to the saucepan and stir to combine. Bring the mixture to a boil, then reduce to a simmer for 10 minutes. Add the shrimp and simmer for two minutes.
  4. Serve over brown rice.

Serves 4 (1 1/4 cups of shrimp Creole and 1/2 cup rice).

Nutritional Info
  • Calories: 302.1
  • Total Fat: 5.0 g
  • Cholesterol: 129.2 mg
  • Sodium: 277.1 mg
  • Total Carbs: 45.1 g
  • Dietary Fiber: 6.3 g
  • Protein: 22.8 g

2/1/12 – Tuna Burgers with Carrot-Ginger Sauce

From the Food Network and Tyler Florence

Number of Servings: 4

 

Ingredients

      For the Sauce:
  • 1 small carrot, roughly chopped
  • 1 1/2-inch piece
  • ginger, peeled
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon low-sodium soy sauce
  • Pinch of stevia (1/4 packet)
  • Kosher salt and freshly ground pepper
    For the Burgers:
  • 1 pound sushi grad tuna
  • 2 tablespoons plus 1 teaspoon extra-virgin olive oil
  • 2 tablespoons low-sodium soy sauce
  • Juice of 1/2 lime
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon grated fresh ginger
  • Kosher salt and freshly ground pepper
  • 1 cup spicy sprouts, for garnish
  • 4 whole-grain hamburger buns (optional)
  • 1/2 avocado, sliced

Directions

Prepare the sauce: Pulse the carrot and ginger in a food processor until finely chopped. Add the vinegar, sesame oil, soy sauce and sugar and process until smooth. Drizzle in 2 tablespoons water and combine; season with salt and pepper. Transfer the sauce to a bowl and set aside.Prepare the burgers: Chop the tuna into chunks. Wipe out the food processor and add the tuna; pulse a few times to break up the pieces. In a bowl, mix 2 tablespoons olive oil, the soy sauce, lime juice, cilantro and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties; brush each lightly with the remaining 1 teaspoon olive oil.Preheat a grill or grill pan. Once hot, add the burgers and cook for 2 minutes on each side for rare, or to desired doneness.Toss the sprouts in the carrot-ginger sauce. Place the burgers on buns and top with avocado and sprouts.

Serving Size: Makes 4 burgers

Number of Servings: 4

Nutritional Info (includes bun)
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 522.6
  • Total Fat: 20.8 g
  • Cholesterol: 65.7 mg
  • Sodium: 902.3 mg
  • Total Carbs: 41.7 g
  • Dietary Fiber: 6.2 g
  • Protein: 42.6 g

 

1/27/12 – Little Italy Chicken Pitas

A smart trick to this zesty sandwich is using oil from the sun-dried tomatoes to prepare the vinaigrette. Prepare the chicken filling ahead of time and pack separately. Fill pitas just before eating.

 

  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons sun-dried tomato oil
  • 1 tablespoon chopped drained oil-packed sun-dried tomatoes
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove, minced
  • 4 cups shredded cooked chicken breast (about 3/4 pound)
  • 1 cup chopped tomato (about 1 medium)
  • 1/2 cup (2 ounces) grated Asiago cheese
  • 1/4 cup thinly sliced fresh basil
  • 6 (6-inch) pitas, cut in half
  • 3 cups mixed baby greens

Preparation

  1. Combine first 5 ingredients in a large bowl. Stir in chicken, tomato, cheese, and basil. Line each pita half with 1/4 cup greens. Divide chicken mixture evenly among pita halves.

Nutritional Information

Amount per serving

  • Calories: 342
  • Calories from fat: 24%
  • Fat: 9.1g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 1.3g
  • Protein: 26.4g
  • Carbohydrate: 37.3g
  • Fiber: 2.4g
  • Cholesterol: 56mg
  • Iron: 2.7mg
  • Sodium: 397mg
  • Calcium: 162mg

Recipe courtesy of:  Cooking Light

1/1/12 – Turkey Chili

  • Yield Serves 4

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 onion, finely diced
  • 1 green bell pepper, seeded and diced
  • 2 chipotle peppers in adobo, minced, plus 2 tsp. sauce
  • 1 pound dark ground turkey meat
  • 1 28-oz. can diced tomatoes
  • 1 15-oz. can kidney beans, drained and rinsed
  • Coarse salt
  • Garnish

    • 1 avocado, peeled and sliced
    • 1 lime, cut into wedges
    • 1 small red onion, diced
    • 1/2 cup grated sharp cheddar (1.5 oz.)
    • Fresh cilantro sprigs

Directions

  1. Heat oil in a medium pot over medium heat. Saute onion and bell pepper until tender, 6 to 8 minutes. Add chipotle and adobo sauce and cook for 1 minute. Add turkey, breaking it up with the back of a spoon, and cook until no longer pink, about 3 minutes. Add tomatoes with juices and beans.
  2. Bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, about 30 minutes (add water to adjust consistency). Season with salt and serve alongside garnish.

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