random entry..
twiddling my thumbs here at work tonight, perusing a couple recipes that interest me, thought I'd pass 'em along..some antioxidant madness! :evil:
Island Red Beans (Habichuelas Coloradas Grandes)
Cilantro, chilis and garlic add rich flavor to kidney beans in this Puerto Rican staple. Red beans are also some of the best antioxidant-rich foods out there. Leftovers are wonderful reheated for lunch.
Serves: 8
Preparation time: 50 minutes
Ingredients
1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chili peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 teaspoon dried oregano, crushed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
1 to 3 cups water
Preparation
1. Heat oil in a large saucepan or Dutch oven over medium-high heat.
2. Add garlic, chili peppers, onion and cilantro and cook, stirring, until the onion is softened, 3-4 minutes.
3. Add beans, tomato sauce, oregano, pepper and salt; stir to combine.
4. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more "wet" you like your beans, the more water you should add.)
5. Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes.
6. Serve sprinkled with cilantro, if desired.
Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. Overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain.
Quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.
Enjoy!
Nutrition Facts
Per serving:
221 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
38 g carbohydrate
12 g protein
15 g fiber
616 mg sodium
691 mg potassium
Quick Thai Chicken and Vegetable Curry
Curry quick enough for a weeknight supper – especially if you use precut cauliflower and baby spinach. Red curry paste is a blend of chili peppers, garlic, lemongrass and galanga (a rhizome with a flavor similar to ginger); commercial Asian curry paste is a convenient way to add heat and complexity to a recipe. Look for it in small jars or cans in the Asian section of the store.
Serves: 4
Preparation time: 45 minutes
Ingredients
2 teaspoons canola oil
1 medium red bell pepper, cut into 1- to 2-inch-long julienne strips
1 medium onion, halved and sliced
1 clove garlic, minced
1 tablespoon minced fresh ginger
1-2 teaspoons red curry paste, to taste
1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
1 cup reduced-sodium chicken broth
1 cup "lite" coconut milk
1 tablespoon fish sauce or reduced-sodium soy sauce
1 teaspoon light brown sugar
1 1/2 cups cauliflower florets
2 cups baby spinach
1 tablespoon lime juice
Lime wedges
Preparation
1. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and onion; cook, stirring often, until beginning to soften, about 4 minutes.
2. Add garlic, ginger and curry paste; stir to mix.
3. Add chicken and cook, stirring, until fragrant, about 2 minutes.
4. Stir in broth, coconut milk, fish sauce (or soy sauce) and brown sugar; bring to a simmer.
5. Add cauliflower, reduce heat to medium-low and simmer, stirring occasionally, until the chicken is cooked through and the cauliflower is tender, about 10 minutes.
6. Stir in spinach and lime juice; cook just until spinach has wilted.
7. Serve immediately, with lime wedges.
Vegetarian variation: Substitute 1 pound extra-firm tofu (drained) for the chicken and vegetable broth for chicken broth.
Enjoy!
Nutrition Facts
Per serving:
252 calories
8 g fat (4 g sat, 1 g mono)
67 mg cholesterol
14 g carbohydrate
31 g protein
3 g fiber
357 mg sodium
576 mg potassium
this one is da bomb with a side of brown rice..I would never make the vegetarian variation (even if a guest in my house is one -- they can go somewhere else to eat!) :biglaugh:
and then, this one is just flat-out tasty!
Berry-Banana Smoothie
There's no more classic – or antioxidant-rich – combo than fresh berries and bananas. Here, just a touch of honey shines up their flavors even more.
Serves: 2
Preparation time: 5 minutes
Ingredients
1 ripe banana, sliced
1/2 cup raspberries
1/4 cup blueberries
1-1/2 teaspoons honey
1/8 teaspoon ground cinnamon
1/2 cup unsweetened apple juice
1/2 cup ice
Preparation
1. Place ingredients in the order listed in a blender. Pulse twice to chop the fruit, stir well, then blend until smooth. Serve immediately.
Enjoy!
Nutrition Facts
Per serving:
126 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
33 g carbohydrate
1 g protein
5 g fiber
4 mg sodium
338 mg potassium