Stuffed Globe Zucchini
3 Large globe zucchini
1 Cup bulgar wheat cooked (or coucous, Bulgar wheat is high in fiber)
1 Tbsp Olive Oil
½ sweet onion diced
1 clove garlic smashed
1 Tsp fresh or dry marjoram
1 Tbsp chopped fresh or dry basil
1 Tbsp chopped fresh or dry parsley
Juice of one lemon
½ cup water
2 chopped plum tomatoes (you can also use 1/2 cup organic low sodium tomato soup)
2 Tbsp goat cheese
1. Preheat oven to 350°
4. Stuff the mixture into each zucchini with a spoon and place in a olive oil rubbed oven-proof casserole. Replace lightly oiled zucchini tops (see photo above). Gradually poor in ½ cup water and chopped tomatoes (or soup). Bake for 1 hour.
Snapper with coconut curry sauce over basmati rice
2 tablespoons olive oil
1 large vidalia onion diced
½ cup diced green pepper
3 cloves minced garlic
2 tablespoons minced fresh ginger
2 tablespoons curry powder
1 tablespoon smoked paprika
1 (14-ounce) can light unsweetened coconut milk
2 or 3 (4 oz) red snapper fillets
Salt to taste
2 tablespoons light brown sugar
1/2 cup chopped fresh cilantro leaves, plus more for garnish
1 ¾ cup water
1 cup Basmati Rice
In a 2-quart saucepan, combine the water, rice, let rice soak for 20 minutes, then bringto a boil. Cover and reduce the heat to low. Simmer until the liquid is absorbed and therice is tender, 15 to 20 minutes. Remove from the heat and let sit for at least 5minutes before fluffing with a fork.
Snapper with Curry Sauce
In a Dutch oven or large pot, heat the oil over medium-high heat. Add the onions anddiced green pepper and cook, stirring until translucent, about 5 minutes. Add thegarlic and ginger and cook, stir for 1 minute. Add curry powder and smoked paprika,
and cook, stirring constantly, until the curry is lightly toasted, about 2 minutes. Add
coconut milk and bring to boil. Cook until the volume is reduced by half, about 20
minutes. Reduce the heat to medium, add snapper to the pot with the brown sugar.Cook for 15 minutes. Add the cilantro, stir, and remove from the heat. Cover to keep
warm until ready to serve. To serve, spoon the rice into large bowls and ladle the
curry on top. Garnish with additional chopped cilantro and serve.
Lentil and Kale Stuffed Peppers
- ¾ cup red or brown lentils
- 2 cups low sodium vegetable broth
- 1 tsp cumin
- 2 tsp chili powder
- 1 tsp ground mustard
- 1 tsp oregano
- 1 tsp turmeric
- Ground black pepper to taste
- 1/4 teaspoon salt
- ½ Tbsp Olive Oil
- 1 zucchini diced
- 1 onion diced
- 1 tomato diced
- ¾ cup chopped kale
- 2 large green, red, yellow, or orange bell peppers cut in half and cleaned.
- 1/3 cup parmesan cheese
- 1 cup low sodium tomato soup
- Cooking spray
1. Preheat oven to 350°.
2. Spray oven proof baking dish. Place bell peppers halves in pan with cut side up.
3. Heat low sodium vegetable broth in medium stock pot on medium-high heat on stove. Bring to boil. Add ¾ cup lentils and turn down to low. Cover and let simmer for 25 minutes. Add in kale and replace top. Let cook for another 5 minutes.
4. While lentils are cooking, heat sauté pan on medium-high heat and add olive oil. Add in all seasonings and diced onion and sauté for about 3 minutes. Add in diced zucchini and cook for another 5 minutes. Add in diced tomato. Cook until fragrant and zucchini is al dente or about 5 more minutes.
5. Add zucchini mixture to lentil mixture and stir well. Sprinkle with parmesan cheese and mix well.
6. Fill each pepper with lentil mixture. Pour low sodium tomato soup over top of stuffed peppers. Top with parmesan cheese. Bake for 30 minutes.
Cheesy Lentil Loaves
¾ cup red
12 oz low sodium vegetable stock
¼ cup light cheddar cheese, grated
1 onion, peeled and finely chopped
½ of green, red, or yellow bell pepper finely chopped
1 tbsp fresh parsley, chopped
½ tsp cayenne pepper
Dash of cinnamon
1 tsp lemon juice
1 large egg3 tbsp light greek yogurt or light sour cream
Freshly ground black pepper
1 Tbsp extra virgin olive oil
1. Preheat the oven 375F2.
2. Pick over the lentils for any sticks and stones. Rinse thoroughly and cook in a tightly covered pan with the water for 10-15 minutes. Check after 10 minutes in case you need to add more water. The mixture should cook to a stiff purée.
3. Sauté onion and bell pepper in olive oil on medium–high heat for about 5 minutes or until onions are opague.
4. Remove the pan from the heat and mix in the grated cheese, cooked onion, pepper, parsley, cayenne pepper, black pepper, dash of cinnamon, and lemon juice.
5. In a separate bowl lightly beat the egg, stir in the greek yogurt or sour cream and pour this mixture over the lentils. Mix well.
6. Grease small loaf pans or a 1lb loaf tin and pour in lentil mixture.
7. Bake for 45-50 minutes until the top is golden brown and the mixture feels firm to the touch.8. If you are serving this loaf hot, let it stand for 10 minutes in the tin before turning it out.
3-4 cups canned or cooked beans (I used mixture of red kidney beans, navy beans, black beans).
1 Tbsp Olive Oil or Canola Oil
1/4 cup green pepper chopped
1 Tsp Cumin
1 Tsp Oregano
1 Tsp Tumeric
1/4 Tsp Red pepper
1 egg white (3 tbsp) OR 1 egg
1. Saute onion, pepper, and olive oil for 5 minutes or until opague. Add all seasonings (cumin, oregano, tumeric) to pan. Cook for 1-2 minutes on medium heat. Set aside to cool.