Dahl

An Indian recipe (or thereabouts) given to me by my buddy Ron. It's easy and tasty, but quite hot so serve it over rice with a green veggie on the side.

Dahl

Ingredients:
8 ounces lentils (soaked according to package instructions)
2-1/2 cups vegetable stock
1/2 tsp turmeric
1 ounce butter or margarine
1 small onion (chopped)
1 yellow pepper (chopped)
3 garlic cloves (whole but peeled)
1/2 tsp chili powder
1/2 tsp ground cumin

Directions:

1. Put the lentils, turmeric, and stock in a saucepan and bring it to a boil. Reduce the heat and simmer, uncovered, for 20 minutes. Most of the liquid should be absorbed.

2. In the meantime, melt the butter or margarine in a saucepan and add the onion, yellow pepper, garlic, chili powder, cumin, and salt and pepper to taste. Fry until onion is soft and starting to brown.

3. Remove the garlic and add the cooked lentils. Reduce the heat and simmer gently for about 5 minutes.

Yield: 4 servings

Lentil Tacos

We found this recipe in the Taste of Home cookbook (a gift from my mother). To our surprise, we found that these tacos were as good (if not better) than normal meat tacos!

Lentil Tacos

Ingredients:
1 cup finely chopped onion
1 garlic clove, minced
1 tsp canola oil
1 cup dried lentils, rinsed
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
2-1/2 cups chicken (or vegetable) broth
1 cup salsa
12 taco shells
1-1/2 cups shredded lettuce
1 cup chopped fresh tomato
1-1/2 cups (6 oz) shredded cheddar cheese
6 Tbsp sour cream

Directions:

1. In a large nonstick skillet, saute the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and oregano; cook and stir for 1 minute.

2. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until lentils are tender. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly.

3. Stir in salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with lettuce, tomato, cheese and sour cream.

Yields 6 servings.


Notes: We usually use the listed chicken broth, but if you're shooting for a truly vegetarian dish, opt for vegetable broth instead.

Taco Salad

This is a recipe I stumbled onto while looking for salad recipes. I wish I could remember the link to the blog with this and other salad recipes. I'll post it if I can track it down. However, this is a truly excellent meal and has swiftly elevated itself to one of my and Kate's favorites!

Taco Salad

Ingredients:
1-1/2 Pound Ground beef
1/3 cup salsa
1/4 Cup Onion, chopped
8 Ounce Can corn, drained
8 Ounce Can garbanzo beans, drain
1/2 Teaspoon Salt
1/4 Teaspoon Pepper
1/2 Teaspoon Dried oregano, crushed
1-6 1/2 oz Package Tortilla or corn chips
1/2 Head iceberg lettuce, finely shredded
4 Ounce Cheddar cheese, shredded
French dressing

Optional Toppings:
2 Tomatoes, cut in wedges
1 Avocado, peeled and sliced
Pitted black olives, sliced
Sour cream

Directions:
- Brown meat and drain off fat. Add salsa, onion, corn, beans, salt, pepper and oregano. Simmer 5 minutes.
- For each salad, serve meat mixture over tortilla chips. Top with lettuce and cheese. Drizzle French dressing over top. Add tomatoes, avocado, olives and sour cream, as desired.

Notes: Kate and I never use iceberg lettuce - we prefer a blend of "real" salad greens, like spinach, romaine, etc.

Black Beans and Green Chiles

The third and last heart-healthy bean recipe for this evening. I don't actually recall making this one, but Kate insists that I did and that it was delicious. I don't think we used the yogurt and again I think we served it over rice.

Enjoy!

Black Beans and Green Chiles

Ingredients:
¼ cup low-sodium nonfat chicken broth
1 medium onion, chopped
4 cloves garlic, minced
4 tsp ground cumin
4 tsp dried oregano
½ tsp cayenne pepper
½ cup chopped canned mild green chiles, drained
6 cups low-sodium canned black beans, rinsed and drained
2 cups low-sodium canned tomatoes, crushed, juice reserved
¼ tsp ground black pepper
¼ cup nonfat plain yogurt

Directions:
1. Heat broth in a large saucepan. Add onion and garlic, and sauté until onion begins to soften, about 3 minutes. Add cumin, oregano, cayenne pepper, and chiles, and sauté for 1 more minutes.
2. Add beans, tomatoes with juice, and black pepper. Bring to a boil, reduce heat, and simmer for 15 minutes.
3. Serve topped with yogurt.

Prep Time: 15 minutes
Cook Time: 24 minutes
Yield: 6 servings

Orange-Dijon Cannellini Beans

The second heart-healthy bean recipe I'm posting tonight. This one's pretty sweet - Kate and I discovered that serving it over brown rice helps dampen the sweetness just enough.

Orange-Dijon Cannellini Beans

Ingredients:
2 cups low-sodium nonfat chicken broth
6 cups low-sodium canned cannellini beans, rinsed and drained
1 medium onion, chopped
½ cup sugarless, all-fruit orange marmalade
1/3 cup brown sugar
1 Tbsp Dijon mustard
1 tsp dried rosemary
¼ tsp ground black pepper

Directions:
1. Combine all ingredients in a large saucepan.
2. Bring to a simmer, cover, and cook for 30 minutes before serving.

Prep Time: 20 minutes
Cook Time: 35 minutes
Yield: 4 servings

Notes: The recipe didn't say to - but I recommend serving these beans over rice.

Spicy Baked Black Beans and Pineapple

One of a handful of recipes that I found in a heart-healthy cookbook while looking for simple and tasty meatless options.

(I'll be posting a trio of these bean recipes tonight...)

Spicy Baked Black Beans and Pineapple

Ingredients:
Olive oil cooking spray
1 cup low-sodium tomato sauce
1 Tbsp reduced-sodium soy sauce
1 Tbsp molasses
2 tsp prepared mustard
2 tsp vinegar
3 cloves garlic, minced
½ tsp onion powder
2 cups low-sodium canned black beans, rinsed and drained
2 cups juice-packed canned pineapple bits, drained

Directions:
1. Preheat oven to 375 degrees. Lightly coat a 2-quart casserole with olive oil cooking spray.
2. Combine all ingredients in a large bowl and mix well.
3. Transfer to the prepared casserole and bake, covered, for 40 minutes.

Prep Time: 15 minutes
Cook Time: 40 minutes
Yield: 4 servings