Mexican Black Bean and Butternut Squash Stew

This is a great stew for a cold, rainy day like we are having today! It is high in fiber, low in fat, and the beans are a great source of iron and protein. Serve it with some tortilla chips or crusty bread and grated cheese if you want. If you use vegetable broth instead of the chicken broth and use mock cheese, this is a great vegan alternative. This recipe serves four people and can easily be doubled.

Ingredients:

2 tbsp olive oil
1/2 a Vidalia onion, finely chopped 
1 medium sized orange or yellow sweet bell pepper, seeded and chopped
1/2 of a small butternut squash, peeled and chopped into bite sized pieces
1 large carrot, peeled and cut into bite sized pieces
2 cloves garlic, peeled and finely chopped
1 cup hot salsa
1 tbsp very hot pepper sauce (optional)
4 large fresh basil leaves, torn into small pieces
2 tbsp dried parsley
1/2 tsp cumin powder
1 can (28 oz) diced tomatoes
1 cup low sodium, low fat chicken or vegetable broth
1 cup water
1 can (16 oz) black beans
1/2 cup of fresh, frozen or canned corn
salt and freshly ground pepper to taste


Directions:

1. In a medium sized, heavy bottomed sauce pan, heat olive oil over medium heat. Add onion and peppers and saute and soft, about 5 minutes. Add in butternut squash, carrot and garlic and basil & saute for another 2 minutes.

2. Stir in salsa, hot sauce, parsley, cumin, tomatoes, broth and water. Cook over medium low, stirring occasionally, until vegetables are soft, about 30 minutes. Add in the corn and beans, season with salt and pepper to taste, stir and cook for another few minutes. Ladle into soup bowls and grate cheese over top if using. Serve with tortilla chips or crusty bread.

Pan Fried Cod with olive and pepper sauce

This is a great way to cook cod fish, so that you don't know that you are eating cod fish! Very flavourful, with a little zing from the spices and lime. I served this with sauteed onions, mushrooms and spinach. This recipe serves 2 but can easily be doubled.

Ingredients:

2 boneless cod fillets, fresh or thawed
1 tbsp olive oil
1/4 cup of green olives, chopped
1/4 cup of roasted red peppers (from a jar), chopped
1 tbsp picante hot sauce 
freshly ground black pepper to taste

1 tsp lime zest and juice of 1/2 a lime

1/2 cup low fat, low sodium chicken stock
1 tbsp chopped parsley

Directions:

In a large non-stick frying pan heat olive oil over medium-high heat, then gently sear fish on both sides, about 1 minute per side. Remove fish from pan and set aside.

2. Add green olives, roasted red peppers, lime zest, hot sauce and stock. Bring to a gentle simmer and return fish to pan, cover and cook on medium-low heat for 8-10 minutes.

3. Remove fish and keep warm. Turn heat to high and reduce sauce by half, about 2 minutes.

4. Remove from heat, stir in ground pepper, parsley and lime juice and generously spoon sauce over fish.

Chicken Fennel Carrot White Bean Soup

This is a great, tasty soup for a cool autumn dinner. Soak up the juices with a crusty artisan bread. Delicious and so easy! Just toss everything in one pot, cover and cook on low for 7 hours. To speed up the cooking time, you can increase the heat to medium low and cook for about 5 hours.

Ingredients:

6 boneless, skinless chicken thighs (they stay juicier than breasts in this type of recipe)
4 cups low sodium, low fat chicken broth
4 cups water
4 carrots, chopped
1 large fennel bulb, chopped (including the fronds)
1 large onion, chopped
1 large garlic clove, peeled and flattened (just bang it under a wide knife to let the flavours out as the soup cooks---remember to remove it before serving the soup)
1 small jar fire roasted red peppers, including liquid (that is where a lot of the flavour is)
1 can (28 oz) white kidney beans, drained and rinsed
salt and freshly ground black pepper to taste

Directions:

1. In a large dutch oven with a heavy lid, combine all ingredients, except the jar of peppers and beans. Heat on medium until just beginning to boil. Reduce heat to low and cook for about 7 hours, until chicken is cooked through and vegetables are tender.
2. Remove chicken from pot about 20 minutes before serving (take the garlic clove out at this point as well and discard it). Chop the chicken into bite sized pieces and return to pot, along with the beans and jar of peppers. Cook on low, covered, for another 10 minutes, stirring once or twice. Serve with the bread.

Pan-Fried Tilapia and Herbed Yogurt

This is a delicious and easy way to serve Tilapia, which requires very little cooking time and is delicious!

 

Ingredients

• 1/2 cup low fat probiotic yogurt
• 1/4 cup (60 mL) chopped fresh cilantro
• 2 green onions, finely chopped
• 2 tsp (10 mL) grated lime zest
• 2 tsp (10 mL) lime juice
• 2 pieces (each 4 oz/115 g) tilapia fillets
• 1/4 tsp (2 mL) salt
• 1/4 tsp (2 mL) pepper
• 1/4 cup (125 mL) all-purpose flour
• 1 tbsp (30 mL) extra-virgin olive oil

Preparation

In small bowl, mix together yogurt, cilanttro, green onions, lime zest and lime juice. Set aside.

Sprinkle both sides of fish with salt and pepper; coat in flour. In large skillet, heat oil over medium heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 5 minutes. Serve with yogurt sauce.

Pineapple Salsa

This is a tasty salsa that you can use over fish or chicken to give it a nice zing! 


Ingredients:

• 1 can Dole pineapple rings, cubed
• 1 green onion, thinly sliced
• 1/4 cup diced red onion
• juice and zest of one lime 
• 1/2 tsp dried red hot chili peppers, or to taste (optional) 
•  Directions:
• Stir all ingredients together in a bowl and allow flavours to blend for about ten minutes
• serve over cooked fish or chicken

Stuffed Crimini Mushrooms

Ingredients:

36 mushrooms (crimini, stems removed)

12 cup olive oil

2 12 cups yellow onion (chopped)

13 cup shallot (minced)

6 cloves minced garlic

3 tbsps italian flat leaf parsley (chopped)

34 cup chopped fresh chives

3 ozs lemon juice

2 cups bread crumbs (fresh)

5 ozs gruyere cheese (shredded) 

	-Bring a large pot of water to a boil. Add mushrooms, and cook for about 3 minutes. Drain, and set aside to cool.
	-Heat olive oil in a large skillet over medium heat. Add the onion, shallot, garlic, parsley, and chives. Cover, and let the vegetables sweat for a few minutes to release the aromas. Remove from heat, and stir in the breadcrumbs and lemon juice.
	-Preheat the oven's broiler. Scoop out the mushroom caps, and fill with the bread crumb mixture. -Place on a baking sheet. Top with shredded cheese.
	-Broil for 3 to 5 minutes, until cheese is melted. Serve hot.

Balsamic Roasted Vegetables

Grilled and lightly dressed vegetables are delicious served warm or at room temperature. Red or yellow peppers (or a combination) add colour. Leftovers can be used in sandwiches the next day.

Ingredients

4 sweet bell peppers/red and yellow
2 medium zucchini
1 small red onion
Balsamic Dressing:
1/3 cup olive_oil
3 tbsp balsamic_vinegar
1 tsp minced fresh rosemary
1/2 tsp each salt and freshly ground black pepper

Preparation

Core and seed sweet peppers; cut into 1-inch (2.5 cm) widths and place in large bowl. Cut zucchini lengthwise into 1/4-inch thick strips; add to bowl.

Cut onion into 1/2-inch thick rings; set aside on plate.

Balsamic Dressing: In bowl, whisk together oil, vinegar, rosemary, salt and pepper. Toss half with vegetables, brushing over onions; let stand for 10 minutes.

Place vegetables on greased grill, or on grill pan on stove-top, over medium-high heat; cover and grill, turning once, until tender and lightly charred, 10 to 15 minutes. Remove to platter, drizzle with remaining dressing.