Wednesday Recipes

Here are today's six recipes to help you through the day, including Pecan Butter Chocolate Truffles with Sea Salt and Portobello Lasagna Rollups. Enjoy!

VEGETARIAN CHILI

This comes from Ken Stross in Runner’s World. It begins, “Bursting with protein and fiber, this chili makes a hearty dinner. Serve with brown rice and a green salad.” Total Time: 2 hours 30 minutes

To view this online, go to http://www.runnersworld.com/recipes/vegetarian-chili.

Ingredients

4 ribs celery, chopped

4 cloves garlic, minced

2 large onions, chopped

2 large green bell peppers, chopped

2 cans (14.5 ounces each) diced tomatoes, drained

1 can (15 ounces) pinto beans, rinsed and drained

1 can (15 ounces) black beans, rinsed and drained

1 can (15 ounces) kidney beans, rinsed and drained

1 can (15 ounces) chickpeas, rinsed and drained

2 cups frozen whole kernel corn

1 can (4 ounces) chopped green chiles

1 cup salsa

1 cup low-sodium tomato or vegetable juice

1 1/2 cups reduced-sodium beef broth

1 tablespoon ground cumin

1 tablespoon chili powder

1 teaspoon ground smoked paprika

Directions

Combine the celery, garlic, onions, bell peppers, tomatoes, beans, chickpeas, corn, chiles, salsa, juice, broth, cumin, chili powder, and paprika in a large stockpot.

Bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 1 1/2 to 2 hours.

CHERRY TOMATO SPAGHETTI

This comes from Giada De Laurentiis, and begins, “Quick-and-easy spaghetti topped with a sauce of cherry tomatoes, basil and freshly grated Parmesan cheese.”

Prep Time: 5 minutes; Cook Time: 30 minutes; Total Time: 35 minutes; Serving Size: Serves 4-6

To view this online, click here.

Ingredients

1 pound dried spaghetti pasta

1/2 cup extra-virgin olive oil

1 shallot, minced

2 cloves garlic, peeled and smashed

2 pints red cherry tomatoes

1 pint small yellow tomatoes

1 teaspoon kosher salt

2 cups finely grated Parmesan cheese

1 cup thinly sliced basil

Instructions

Bring a large pot of water to a boil and salt generously. Cook the spaghetti to al dente and reserve 1 cup of pasta water.

In a large skillet, heat the olive oil over medium heat and sauté the shallot and garlic, about 2 minutes. Add the tomatoes and salt and reduce the heat to medium low. Simmer the mixture until the tomatoes are slightly popped, 15 to 20 minutes.

Add the pasta, Parmesan, pasta water, and basil and toss thoroughly with tongs. Serve warm or at room temperature.

PORTOBELLO LASAGNA ROLLUPS

This comes from Ellie Krieger of The Food Network’s Healthy Appetite with Ellie Krieger. This begins, “Part-skim ricotta and mozzarella keep the fat count low in these cheesy roll-ups, while a little bold-flavored Parmesan goes a long way flavor-wise.”

Read more at: http://www.foodnetwork.com/recipes/ellie-krieger/portobello-lasagna-rollups-recipe.html?oc=linkback

Total Time: 1 hr 30 min; Prep: 20 min; Cook: 1 hr 10 min; Yield: 6 servings; Level: Intermediate

Ingredients

12 whole wheat lasagna noodles (about 12 ounces)

2 teaspoons olive oil 12 ounces portobello mushrooms, chopped (about 3 medium)

1/2 teaspoon kosher salt

4 cups Easy Tomato Sauce, recipe follows, or store-bought marinara sauce

One 15-ounce container part-skim ricotta cheese

One 10-ounce package frozen chopped spinach, thawed and drained

1 large egg, lightly beaten

Freshly ground black pepper

Pinch ground nutmeg

3 ounces grated part-skim mozzarella cheese (about 2/3 cup)

1/4 cup grated Parmesan

Easy Tomato Sauce:

1 tablespoon olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

3 tablespoons tomato paste

1 teaspoon dried oregano

Two 28-ounce cans whole tomatoes, drained, chopped

1 bay leaf

Kosher salt and freshly ground black pepper

Directions

Preheat the oven to 375 degrees F.

Cook the noodles to al dente according to the directions on the package. Drain them well and spread them out onto aluminum foil or waxed paper to prevent them from sticking.

Heat the oil in a large saute pan over medium-high heat. Add the mushrooms and cook, stirring occasionally, until browned and all the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon of the salt. Stir in 1 1/2 cups of the tomato sauce and simmer for 2 minutes. In a medium bowl, combine the ricotta cheese, spinach, egg, the remaining 1/4 teaspoon salt, a few turns of pepper and nutmeg.

Spread 1 cup of the tomato sauce on the bottom of a 9- by 12-inch baking dish. Spread about 2 tablespoons of the ricotta mixture onto a lasagna noodle. Top with about 1 1/2 tablespoons of the mushroom mixture, roll the noodle and place it into the baking dish. Repeat with the remaining noodles. Spread the remaining 1 1/2 cups sauce over the lasagna rolls. Top with the grated cheeses, cover loosely with foil and bake for 45 minutes. Uncover and bake for 15 minutes more.

In a large pot, heat the oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic and cook for 2 minutes longer. Add the tomato paste, dried oregano, whole tomatoes and bay leaf, and cook, uncovered, stirring occasionally, until thickened, about 30 minutes. Season with salt and pepper.

FRESH PEAS WITH MINT

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml

Ingredients

2 cups sugar snap peas, blanched

2 cups frozen peas, thawed

1/4 cup sliced green onion

2 tablespoons butter

1 tablespoon fresh mint, finely chopped

Salt and pepper, to taste

Directions

In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.

Stir in mint.

Season with salt and pepper.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g

PECAN BUTTER CHOCOLATE TRUFFLES WITH SEA SALT

This dessert recipe is from the September 2016 issue of Runner's World, page 81, and begins, “Easy-to-digest dates are high in minerals, including potassium.”

This is adapted from Run Fast, Eat Slow: Nourishing Recipes for Athletes, by Shalane Flanagan and Elyse Kopecky. Published by Rodale, owner of Runner’s World.

Makes 12 muffins.

This can be viewed online at http://www.runnersworld.com/recipes/run-fast-eat-slow.

Ingredients (for the pecan butter)

2 cups pecans

10 Deglet dates, pitted

1/2 tsp. ground cinnamon

Ingredients (for the coating)

2 Tbsp. virgin coconut oil

3 Tbsp. maple syrup

3 Tbsp. unsweetened cocoa powder

1 tsp. coarse sea salt

Instructions

Preheat the oven to 350°F. Line a baking sheet with parchment paper.

To make the pecan butter: Spread the pecans out on a baking sheet and roast in the center of the oven for 8 minutes, stirring after 4 minutes. Allow the pecans to cool completely.

In a food processor or high-speed blender, combine the pecans, dates, and cinnamon. Pulse or blend on high until smooth. Do not overprocess—you want the pecan butter thick. Transfer to a small bowl.

Use your hands to roll the pecan butter into bite-size balls. (If the nut butter is warm or liquid-y, chill it in the fridge to make it easier to handle.) Place the balls on the baking sheet.

To make the coating: Place the oil in a small microwaveable bowl and microwave in increments of 10 seconds, stirring in between, until almost completely melted. (Alternatively, the oil can be melted in a small saucepan over low heat.) Stir in the maple syrup and cocoa powder until smooth.

Drop one ball at a time in the chocolate coating, use a fork to lift out, and return it to the baking sheet. Continue with the remaining balls. Top each truffle with a small pinch of the salt.

Place the baking sheet in the fridge for 10 to 15 minutes or until ready to serve. Makes 18 balls.

SLOW COOKER VEGETARIAN LASAGNA

This recipe begins, “This savory, vegetarian lasagna cooks is slow-cooked for three hours for a melt-in-your-mouth meal.”

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7424-slow-cooker-vegetarian-lasagna

Ingredients

16 oz partly skim ricotta

3 garlic cloves, minced

1/4 tsp dried oregano

1/2 tsp pepper

1/4 tsp red pepper flakes (optional)

1/2 cup shredded Parmesan cheese

1 box lasagna noodles, UNCOOKED

28 oz diced tomatoes, drained

28 oz marinara sauce

1 handful flat leaf parsley, chopped

3 cups shredded mozzarella cheese

6 oz baby spinach (about 3-4 cups)

Directions

In a medium bowl add ricotta, peppers, red pepper flakes, oregano, garlic, and Parmesan cheese. Combine well; set aside.

In another medium bowl, combine diced tomatoes, pasta sauce, and parsley; set aside.

In a 6 quart slow cooker, add about 1 cup of tomato mixture to the bottom (enough to just cover the bottom). Add a layer of noodles on top, breaking to fit. Add half the baby spinach. Add 1/3 of the ricotta mixture, loosely spreading it around with spatula. Top with 1 cup of mozzarella cheese then 1/3 of the remaining tomato mixture. Add another layer of noodles, then repeat layering with spinach, ricotta, mozzarella, and tomato mixture. Top with noodle layer, then remaining ricotta, tomatoes, and then mozzarella.

Cover and cook on low for 3 hours, or until the noodles are tender. (You may leave the slow cooker on "Warm" until ready to eat).

Remove cover and allow to cook for at least 15 minutes. Slice and serve.

Nutritional Facts: Servings 6; Amount Per Serving: Calories 350; Total Fat 19 g; Saturated Fat 10 g; Cholesterol 55mg; Sodium 840mg; Potassium 1020 mg; Carbohydrate 29g; Dietary Fiber 6g; Protein 19g

Thursday Recipes

Here are today's six recipes to get you through the day. Enjoy!

SUPER-FAST SPINACH LASAGNA

I’m frequently amazed at the number of places online that offer healthy recipes. Yes, healthy. This one comes from Accent Health, and makes 4 to 5 servings.

To view this online, click here.

Ingredients

One 5- or 6-ounce bag baby spinach, coarsely chopped

1 tablespoon extra-virgin olive oil

1 garlic clove, minced

Salt and freshly ground black pepper

1 1/2 cups pasta sauce

One 16-ounce bag medium-sized frozen cheese ravioli

1 cup shredded part-skim mozzarella cheese

Directions

Preheat the oven to 375°F.

Heat the oil in a large nonstick skillet over medium-low heat. Add the garlic and cook, stirring frequently, until golden brown, 30 seconds to 1 minute.

Raise heat to medium-high, add the spinach and cook, stirring occasionally, until wilted, about 3 minutes. Season with salt and pepper to taste.

Coat an 8x8-inch baking pan (or dish) with nonstick cooking spray. Spread 1/4 cup of the sauce in the pan. Arrange half the ravioli (about 16 pieces) evenly on top of the sauce. Spread the spinach over the ravioli then top with 1/2 cup cheese and 1/2 cup sauce. Cover evenly with the remaining ravioli, 3/4 cup sauce, and 1/2 cup cheese.

Cover with aluminum foil and bake until bubbly, about 35 minutes. Remove the foil and bake an additional five minutes. Let stand about five minutes before slicing and serving.

Nutrition: 260 calories, 11g fat (5g saturated), 690mg sodium, 29g carbohydrate, 4g fiber, 13g protein, 45% vitamin A, 15% vitamin C, 30% calcium, 15% iron

Recipe Created by Liz Weiss, MS, RD, Meal Makeover Moms

WILD RICE SALAD

This also comes from Accent Health, and makes 8 Servings.

To view this online, click here.

Ingredients

1 cup wild rice

1/2 bunch kale, washed, stemmed, leaves removed and cut into thin ribbons (about 2 1/2 packed cups)

1 orange bell pepper, cut into 1/4-inch dice

3 green onions, thinly sliced (white and light green parts only)

1/2 cup chopped fresh parsley

1/2 cup roughly chopped toasted pecans

1/2 cup dried cranberries

1 celery stalk, trimmed and thinly sliced

1/4 cup extra virgin olive oil

1/4 cup lemon juice

1 teaspoon minced garlic

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

Crumbled feta cheese, optional

Directions

Cook the wild rice according to package directions. When done, drain, place in a large bowl, and stir occasionally until the rice is cooled.

When cool, stir in the kale, bell pepper, green onions, parsley, pecans, cranberries, and celery. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined. Stir into the rice mixture.

Season with additional lemon juice, salt, and pepper to taste and refrigerate until ready to eat. Add feta cheese as desired.

Nutrition Information per Serving (1 cup): 150 calories, 12g fat (1.5g saturated), 90mg sodium, 12g carbohydrates, 2g fiber, 2g protein, 60% vitamin A, 100% vitamin C

The recipe ends with, “One cup of my nutty, crunchy salad has a day’s worth of vitamin C, and it’s also loaded with vitamin A.”

Credits

Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms

ALABAMA LEMON ‘CHEESE’ CAKE

This was in The New York Times cooking e-newsletter. It begins, “This Southern delicacy contains no cheese, but a buttery filling with a hint of cheese-like curd adds color and luscious flavor.” Yield: 10 to 12 servings.

This was featured in “Two Recipes From Tracy K. Smith’s Kitchen” and can be viewed online here. Also, check out Melissa Clarke’s guide, “How to Frost a Cake”

Ingredients

For the Cake:

1 cup butter (2 sticks), at room temperature

2 cups sugar

1 tablespoon baking powder

3 cups sifted cake flour

3/4 cup milk

6 large egg whites, stiffly beaten

For the Lemon Filling:

1/2 cup butter (1 stick)

1 cup sugar

6 large egg yolks

Grated zest and juice of 2 lemons

For the 7-Minute Frosting:

2 egg whites, unbeaten

1 1/2 cups sugar

1/4 teaspoon salt

1/3 cup water

1 tablespoon light corn syrup

1 teaspoon vanilla

For Decorating:

1 cup shredded coconut

Preparation

Make the Cake:

Preheat oven to 350 degrees and grease three 8-inch cake pans.

With a standing or hand mixer, cream butter and sugar until light and fluffy. Add dry ingredients alternately with milk. Fold in egg whites until thoroughly combined; do not overmix.

Divide batter into greased pans and transfer to the oven. Bake for 25 to 30 minutes, or until top springs back when lightly touched. Cool on racks before removing from pans; let cool completely.

Make the Lemon Filling:

Combine all ingredients in top of double boiler set over boiling water. Cook, stirring constantly until very thick, about 15 minutes. Transfer to a bowl and let cool completely before using.

Make the Frosting:

Combine all ingredients in top of double boiler. Beat with a rotary beater or hand mixer for 1 minute, then set over boiling water and beat for about 7 minutes more or until frosting stands in glossy peaks. Remove from the heat and continue beating until frosting is cool and thick enough to hold firm swirls. Let cool completely before using.

Assemble the Cake:

Spread the lemon filling between the layers and on top. Spread the frosting on the sides of the cake and press with shredded coconut.

BLUEBERRY PIE

This comes from Sam Sifton in The New York Times cooking e-newsletter. Sam wrote, “Perfection is a fool’s mission when it comes to blueberry pie. Sometimes the filling is a little runny. Other times, slightly thick, depending on the blueberries themselves. But this recipe helps even the odds, with the use of arrowroot starch in place of the more typical flour or cornstarch, and an awesome pre-thickening technique picked up from the pastry chef Kierin Baldwin. You could use a different pie crust, but I like the all-butter version below, at least with a pre-baked bottom and an artfully cut top that allows steam to escape.” Yield: Serves 8; Time: 2 hours, 30 minutes.

This was featured in “The Perfect Imperfections of Blueberry Pie” and can also be viewed online here. Not sure how to make a pie crust? Check out “How to Make a Pie Crust” by Melissa Clark.

Ingredients

For the Crust:

2 1/ 2 cups all-purpose flour

1/2 teaspoon kosher salt

1 1/4 cups unsalted butter, cold and cut into cubes

8-10 tablespoons or 120 to 150 grams of ice water

1 egg, beaten with 1 tablespoon of water

For the Filling:

8 cups blueberries, picked over and washed

1/2 cup raw sugar

2 tablespoons lemon juice

2-3 tablespoons arrowroot flour or cornstarch

1/4 teaspoon kosher salt

Preparation

To make the crust, combine the flour and salt in a large bowl or food processor. Add the butter, and either use your fingers to rub the fat into the flour until the mixture resembles coarse meal or pulse the processor a few times to achieve a similar result. Gradually and lightly mix in ice water, a few tablespoons at a time, until the dough just comes together.

Turn the dough out onto a lightly floured surface, and gather into a ball. Divide the ball into two equal portions, and flatten each into a disc with the heel of your hand. Cover tightly with plastic wrap, and refrigerate for at least 1 hour and up to 2 days.

Prebake the pie shell. Heat oven to 375. Roll out one of the discs of dough on a lightly floured surface, and fit into a 9-inch pie plate. Trim the dough so that there is a slight overhang at the top of the pie plate, then place the shell in the freezer for 20 minutes or so to chill. Remove the pie shell from the freezer, cover the dough with parchment paper and fill the shell with pie weights or dried beans. Place the shell into the oven, and bake until the bottom has just started to brown, approximately 20 to 25 minutes. Take the pie shell out of the oven, remove the parchment and pie weights and allow to cool.

Make the filling.Separate 1 cup of the blueberries, and combine them in the bowl of a food processor or blender with the sugar, lemon juice, 2 tablespoons of the arrowroot flour or cornstarch and the salt, then pulse to purée. Put the blueberry mixture into a small pot set over medium-high heat, and cook, whisking constantly, until the liquid has just thickened, approximately 1 minute. Pour the thickened mixture over the remaining blueberries, and stir to combine.

Bake the pie. Heat oven to 400. Mound the filling high in the center of the cooled pie shell, and apply the egg wash to the top edge of the cooked bottom crust. Roll out the second disc of dough, and place it over the top, gently crimping it onto the egg-washed edge of the bottom crust. Place the pie into the freezer to set, approximately 20 minutes, then cut vents into the top with a sharp knife, place the pie on a baking sheet and set it into the oven to bake for approximately 30 minutes. Then turn the pie, reduce heat to 350 and bake until the pie is golden and the filling has begun to bubble up through the vents, another 25 to 45 minutes. Allow pie to cool to room temperature before you cut into it.

BLACK BEAN VEGETARIAN CHILI WITH SWEET POTATO

This is from Jolinda Hackett, About.com’s Vegetarian Food expert. For this one, Jolinda wrote, “I have to confess, chili is not my favorite of vegetarian meals, but even I couldn't stop eating this vegetarian and vegan black bean chili, it was just so flavorful! The sweet potatoes and carrots match perfectly with the spiciness of the fresh chili flavor. This is my new favorite homemade chili recipe!” Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Yield: 3-4 servings (though it ends “Makes 5 servings of homemade black bean chili.”)

To view this online, click here.

Ingredients

2 cloves garlic, minced

1 small onion, diced

2 small sweet potatoes, peeled and chopped

2 medium carrots, sliced

1/2 red bell pepper, chopped (optional)

2 tbsp olive oil

1 15 ounce can black beans (or a little less than two cups, if you're cooking them fresh)

1 15 ounce can diced tomatoes or tomato sauce

1/2 cup vegetable broth

1 tbsp chili powder

1 tsp cumin

1/2 tsp cayenne (or to taste)

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

Preparation

Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

FRESH PEAS WITH MINT

Makes 8 servings

Source: Jennie-O

Find this recipe at: http://diabeticgourmet.com/recipes/html/1338.shtml

Ingredients

2 cups sugar snap peas, blanched

2 cups frozen peas, thawed

1/4 cup sliced green onion

2 tablespoons butter

1 tablespoon fresh mint, finely chopped

Salt and pepper, to taste

Directions

In large skillet over medium-high heat, cook sugar snap peas, peas and green onion in butter 4 to 5 minutes or until heated.

Stir in mint.

Season with salt and pepper.

Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 2 g; Sodium: 20 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 7 g