Thursday Recipes

Here are today's six yummy recipes to help you through the day, including Black Bean Chili and Creamy Coleslaw. Enjoy!

VEGETARIAN DELHI DUM ALOO

This was in Yoga Journal, and begins, “Delhi Dum Aloo is a delicious North Indian vegetarian classic using tomato and potatoes along with a host of spices to develop deep flavor. India has a rich culinary heritage dating back hundreds of years. This tradition continues through the dedication and excellence of the Master Chefs of ITC Hotels, which guide all Kitchens of India products.”

To view this online, click here.

Ingredients

1 lb Baby Potatoes

1 tsp Turmeric powder

4 Tbs Ghee (alt. butter/oil)

1 Medium Onion (diced)

2 Tbs Ginger paste (alt. minced ginger)

1 Tbs Garlic paste (alt. minced garlic)

1 lb Tomatoes (canned or fresh)

2 oz Cashews

2 oz Red chili paste (alt. diced Fresno or Jalapeno chili)

1 Tbs Chili powder

1 tsp Salt

1 tsp Cumin powder

1 tps Coriander powder

2 Bay leaves

1 tps Garam Masala powder

1 bunch Cilantro leaves (chopped)

Directions

Peel and pierce the potatoes. Boil until fork tender in a medium saucepan with turmeric and a tablespoon of salt, with water to cover. Strain and reserve.

Puree tomatoes in blender and reserve.

In dutch oven (alt. cast-iron/heavy saute pan), add ghee and shallow fry cashews until roasted.

Transfer cashews (leaving ghee in the pan) to a blender and puree, adding water as needed to make a paste.

Add bay leaves and onion to pan and saute until just beginning to color. Add ginger and garlic and cook for 1 min more.

Add tomato puree, cashew paste, chili paste & powder, salt, cumin, and coriander and cook for 10 min to allow flavors to blend.

Add 1 cup of water to pan and return to a boil. Add potatoes and cook for 5 minute until sauce reduces and thickens.

Finish with Garam Masala and serve with Basmati rice and naan (if desired).

BROWNIE CUPCAKE BITES

This is from a Weight Watcher's emailing list from y-e-a-r-s ago, and began, “These Halloween treats will trick your taste buds: They're moist and delicious with less fat than normal. If you're not a fan of candy corn, get festive with orange and black sprinkles.”

At the time this was sent, it had a points value of 3 per serving.

Servings: 24; Preparation Time: 12 min; Cooking Time: 14 min; Level of Difficulty: Easy

Ingredients

21 oz regular brownies, dry mix

1/2 cup water

1/2 cup unsweetened applesauce

2 large egg white(s), lightly beaten

1 1/2 cup lite whipped topping

1 1/4 oz candy corn, about 24 pieces

Directions

Preheat oven to 350ºF. Line 24 mini muffin tin holes with mini cupcake papers.

Combine brownie mix, water, applesauce and egg whites in a large mixing bowl. Beat 50 strokes with a wooden spoon; do not under mix. Pour brownie mixture into prepared muffin tins.

Bake cupcakes until a tester inserted in center of a cupcake comes out clean, about 12 minutes. Remove from oven and cool completely; remove cupcakes from pan. Before serving, decorate each cooled cupcake with a tablespoon dollop of whipped topping and 1 piece of candy corn. Yields 1 cupcake per serving.

TROPICAL GREEN SMOOTHIE

This comes from the American Heart Association, and begins, “This sweet, delicious smoothie includes both fruit and vegetables.”

This recipe (along with a photo) can be viewed online at https://recipes.heart.org/recipes/2094/tropical-green-smoothie. Makes 2 servings

Ingredients

1 tablespoon flax seeds

1 cup coconut water

1 teaspoon honey

1 orange

3/4 cup frozen mango chunks

1/2 banana

2 handfuls, about 1 ounce handfuls spinach

ice (until consistency you like)

Directions

Put Coconut water, spinach and honey in the blender until blended.

Place the rest of the fruit in blender and blend until smooth.

Add ice until desired smoothie consistency.

CREAMY COLESLAW

This is from a Weight Watcher's emailing list from y-e-a-r-s ago. The recipe began, “Richly-flavored sesame oil and piquant cilantro add a distinctly Asian flavor to America's favorite side dish — lightened up.”

At the time it was posted, it had a points value of 1.

Servings: 4 (about 1 cup per serving); Preparation Time: 10 min; Cooking Time: 0 min; Level of Difficulty: Easy

Ingredients

3/4 pound packaged coleslaw mix (shredded cabbage and carrots)

1 medium red onion(s), thinly sliced

1/2 cup fat-free mayonnaise

1 tsp dark sesame oil

1/8 tsp table salt, or to taste

2 Tbsp cilantro, fresh, chopped

1/8 tsp black pepper, or to taste

Directions

Combine all ingredients in a large bowl and toss until thoroughly combined. Cover with plastic and refrigerate until ready to serve.

SUMMER RATATOUILLE

Recipe Yield: Yield: 4 (1 cup) servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/summer-ratatouille

Ingredients

1 tablespoon olive oil, divided

3 cups combination sliced zucchini and yellow squash

1 cup sliced onion

1 cup halved cherry tomatoes

1/3 cup minced fresh mint leaves

1 tablespoon fresh lemon juice

1 (4.75 oz) can prepared eggplant caponata

1/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

Directions

In a large skillet over medium-high heat, heat 1/2 tablespoon olive oil. Add the zucchini and yellow squash and onion and saute for 5-7 minutes until tender, stirring often.

Remove the zucchini-yellow squash saute to a salad bowl. Add remaining ingredients and let stand at room temperature for 1 hour.

Nutritional Information Per Serving: Calories: 105;Fat: 6 g; Fiber: 4 g; Sodium: 299 mg; Protein: 2 g; Carbohydrates: 11 g; Sugars: 7 g

Diabetic Exchanges: 2 Vegetable, 1 Fat

BLACK BEAN CHILI

This recipe is from the Silk emailed newsletter. Total time: 1 hr 15 min; Servings: 6

To view this online, click here.

Ingredients

1 Tbsp olive oil

1 medium yellow onion, finely chopped

1 medium green, yellow, orange or red bell pepper, finely chopped with stem and seeds removed

3 Tbsp chili powder

1 tsp ground cumin

1 bay leaf

1/2 tsp sea salt

1 (28-oz) can diced tomatoes, with juice

1/4 cup Silk Original Cashewmilk

2 (15-oz) cans black beans, drained and rinsed

1 (15-oz) can kidney beans, drained and rinsed

1 cup uncooked quinoa

2 3/4 cups vegetable stock

Whole cilantro leaves or parsley, if desired

6 scallions, chopped, if desired

Preparation

Heat olive oil in a large pot over medium-high heat. Add onions and pepper, reducing the heat to medium. Cook, stirring occasionally, until very soft (about 10 minutes).

Stir in chili powder, cumin, bay leaf and salt. CooStir in chili powder, cumin, bay leaf and salt. Cook, stirring often, until spices are fragrant (about 1 minute), stirring often, until spices are fragrant (about 1 minute).


Add tomatoes with juice, stir, and reduce the heat to low. Cook, stirring occasionally, for 25-30 minutes.

Add Silk, beans, quinoa and stock, cooking for an additional 20 minutes. Taste and adjust seasoning as needed.

Serve topped with cilantro and scallions, if desired.