Read Appetite for Reduction Online
Authors: Isa Chandra Moskowitz
Appetite for Reduction (41 page)
PER SERVING
(⅙ RECIPE):
Calories: 200
Calories from fat: 25
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 38 g
Fiber: 12 g
Sugars: 10 g
Protein: 11 g
Cholesterol: 0 mg
Sodium: 640 mg
Vitamin A: 90%
Vitamin C: 90%
Calcium: 8%
Iron: 20%
Calories: 200
Calories from fat: 25
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 38 g
Fiber: 12 g
Sugars: 10 g
Protein: 11 g
Cholesterol: 0 mg
Sodium: 640 mg
Vitamin A: 90%
Vitamin C: 90%
Calcium: 8%
Iron: 20%
A
s the name suggests, this is it, that classic chili that seems to be a staple vegetarian option at diners nationwide: chili with black beans, corn, zucchini, and carrots. There are no bells and whistles here, just a good, dependable chili recipe with plenty of flexibility for whatever veggies you might have on hand. For best results, skip that ninety-nine-cent chili powder and use a high-quality one; it still won’t be very expensive. Serve the chili with rice or corn bread.
s the name suggests, this is it, that classic chili that seems to be a staple vegetarian option at diners nationwide: chili with black beans, corn, zucchini, and carrots. There are no bells and whistles here, just a good, dependable chili recipe with plenty of flexibility for whatever veggies you might have on hand. For best results, skip that ninety-nine-cent chili powder and use a high-quality one; it still won’t be very expensive. Serve the chili with rice or corn bread.
1 teaspoon olive oil
1 onion, diced small
1 green bell pepper, seeded and diced small
3 cloves garlic, minced
1 large carrot, diced small
1 pound zucchini, cut into medium dice
1 cup corn, fresh or frozen (thaw first if frozen)
1½ cups vegetable broth
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
Several pinches of freshly ground black pepper
1 (28-ounce) can diced tomatoes
2 tablespoons tomato paste
1 (15-ounce can) black beans, drained and rinsed
1 cup lightly packed fresh cilantro, chopped
2 teaspoons agave nectar
2 tablespoons freshly squeezed lime juice
1 onion, diced small
1 green bell pepper, seeded and diced small
3 cloves garlic, minced
1 large carrot, diced small
1 pound zucchini, cut into medium dice
1 cup corn, fresh or frozen (thaw first if frozen)
1½ cups vegetable broth
3 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon salt
Several pinches of freshly ground black pepper
1 (28-ounce) can diced tomatoes
2 tablespoons tomato paste
1 (15-ounce can) black beans, drained and rinsed
1 cup lightly packed fresh cilantro, chopped
2 teaspoons agave nectar
2 tablespoons freshly squeezed lime juice
Preheat a 4-quart pot over medium-high heat. Sauté the onions and bell pepper in oil until translucent, 4 to 7 minutes. Add the garlic and sauté for another minute, using nonstick cooking spray or a splash of water if it’s sticking.
Mix in the carrot, zucchini, and corn. Add the vegetable broth, chili powder, cumin, oregano, salt, and black pepper. The veggies should be mostly submerged, but it’s okay if some are poking out; they will cook down.
Cover the pot and bring to a boil, keeping a close eye on it. Once boiling, lower the heat to a simmer and cook for about 10 minutes, until the carrots are fairly tender and the zucchini is soft. Add the tomatoes, tomato paste, black beans, and cilantro, cover, and cook for about 10 more minutes. Mix in the agave and lime juice. Taste for salt and seasoning, and serve.
NUTRITION TIP
Foodies turn their noses up at frozen vegetables, but the methods for freezing vegetables have come a long way and frozen can have even more nutrients than fresh! How? The vegetables are flash-frozen soon after being harvested and the nutrients are retained. Those “fresh” vegetables in the bottom of the fridge that you have been meaning to eat have lost more nutrients over time. Yes, fresh is better, if used while fresh, but don’t shy away from the convenience of frozen. You’re still getting all that nutrition!
SERVES 6 •ACTIVE TIME: 20 MINUTES •TOTAL TIME: 45 MINUTES
PER SERVING
(⅙ RECIPE):
Calories: 260
Calories from fat: 20
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 54 g
Fiber: 14 g
Sugars: 11 g
Protein: 11 g
Cholesterol: 0 mg
Sodium: 860 mg
Vitamin A: 360%
Vitamin C: 120%
Calcium: 15%
Iron: 25%
Calories: 260
Calories from fat: 20
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 54 g
Fiber: 14 g
Sugars: 11 g
Protein: 11 g
Cholesterol: 0 mg
Sodium: 860 mg
Vitamin A: 360%
Vitamin C: 120%
Calcium: 15%
Iron: 25%
T
his was one of those “clean out my cupboard and fridge” recipes. I had plenty of sweet potatoes and Brussels sprouts left over from holiday festivities and this was a flavorful and filling way to use them up. I put the recipe up on my blog and it went viral! No, not really, but lots of people made it and loved it so I had to include it in the book. Robust Brussels sprouts complement the sweetness of the sweet potatoes nicely, and the smokiness of the chipotle provides a perfect backdrop.
his was one of those “clean out my cupboard and fridge” recipes. I had plenty of sweet potatoes and Brussels sprouts left over from holiday festivities and this was a flavorful and filling way to use them up. I put the recipe up on my blog and it went viral! No, not really, but lots of people made it and loved it so I had to include it in the book. Robust Brussels sprouts complement the sweetness of the sweet potatoes nicely, and the smokiness of the chipotle provides a perfect backdrop.
1 teaspoon olive oil
1 red onion, diced small
4 cloves garlic, minced
1 tablespoon coriander seeds, crushed
2 teaspoons dried oregano
3 chipotles in adobo, seeded and chopped
1½ pounds sweet potatoes (2 average-size), peeled and cut into
¾-inch pieces
12 ounces Brussels sprouts, quartered lengthwise (about 2 cups)
2 teaspoons ground cumin
1 tablespoon chili powder
1 (28-ounce) can crushed tomatoes
1 cup water
1 (16-ounce) can pinto beans, drained and rinsed
(about 1½ cups)
1½ teaspoons salt
Freshly squeezed lime juice
1 red onion, diced small
4 cloves garlic, minced
1 tablespoon coriander seeds, crushed
2 teaspoons dried oregano
3 chipotles in adobo, seeded and chopped
1½ pounds sweet potatoes (2 average-size), peeled and cut into
¾-inch pieces
12 ounces Brussels sprouts, quartered lengthwise (about 2 cups)
2 teaspoons ground cumin
1 tablespoon chili powder
1 (28-ounce) can crushed tomatoes
1 cup water
1 (16-ounce) can pinto beans, drained and rinsed
(about 1½ cups)
1½ teaspoons salt
Freshly squeezed lime juice
In a 4-quart pot over medium heat, sauté the onion in the olive oil for 5 to 7 minutes, until translucent. Add the garlic, coriander seeds, and oregano, and saute for a minute more. Add the remaining ingredients (except the lime juice). Mix well. The sweet potatoes and Brussel sprouts will be peeking out of the tomato sauce, but don’t worry, they will cook down.
Cover the pot and bring it to a boil, then lower the heat to simmer and cook for about half an hour, stirring often, until the sweet potatoes are tender but not mushy. Squeeze in the lime juice to taste and adjust any other seasonings. Let the chili sit uncovered for at least 10 minutes before eating.
INGREDIENT SCAVENGER HUNT
The chipotle has got to be this century’s sun-dried tomato. Barely glance at a menu and you’ll catch it weaseling its way into soups, sauces, omelets, even desserts. But the chipotle’s pervasive stature is not unearned. Its smoky heat adds so much flavor to anything it touches, you’d be hard pressed not to reach for it when you want to whip up something fast and tasty.
Watch any cooking show in the last decade and they’ll be sure to tell you that a chipotle is a smoked jalapeño. You can find them dried, but more commonly they come stewed in a can with adobo, a vinegary tomato-based sauce. I usually remove the seeds before using; that way you can get more chipotle flavor without adding too much heat. Because you won’t be using an entire can for a recipe, store the rest in a plastic bag and freeze. Just thaw when you need it again.
SERVES 6 •ACTIVE TIME: 20 MINUTES •TOTAL TIME: 45 MINUTES
PER SERVING
(⅙ RECIPE):
Calories: 220
Calories from fat: 20
Total fat: 2 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 42 g
Fiber: 10 g
Sugars: 8 g
Protein: 10 g
Cholesterol: 0 mg
Sodium: 610 mg
Vitamin A: 240%
Vitamin C: 220%
Calcium: 15%
Iron: 20%
Calories: 220
Calories from fat: 20
Total fat: 2 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 42 g
Fiber: 10 g
Sugars: 8 g
Protein: 10 g
Cholesterol: 0 mg
Sodium: 610 mg
Vitamin A: 240%
Vitamin C: 220%
Calcium: 15%
Iron: 20%
I
f you’re looking for a chili change of pace, then go green! Tomatillos are like little presents already wrapped in nature’s gift wrapping. Just remove those papery husks and you have a tart, juicy green tomato just perfect for stewing up in a spicy chili. This makes a great one-pot meal: you’ve got kale for your veggie, potatoes for carbs, and beans for protein. But if you want to serve it over some rice or with corn bread, I’m not going to stop you.
f you’re looking for a chili change of pace, then go green! Tomatillos are like little presents already wrapped in nature’s gift wrapping. Just remove those papery husks and you have a tart, juicy green tomato just perfect for stewing up in a spicy chili. This makes a great one-pot meal: you’ve got kale for your veggie, potatoes for carbs, and beans for protein. But if you want to serve it over some rice or with corn bread, I’m not going to stop you.
1 pound baby Yukon Gold potatoes or other thin-skinned
creamy potato, cut into ½-inch pieces
1 teaspoon vegetable oil
1 large yellow onion, diced small
3 jalapeños, seeded and sliced thinly
1 green bell pepper, seeded and cut into medium dice
4 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon dried oregano (Mexican oregano, preferably)
1 teaspoon salt
⅓ cup dry white wine
1 pound tomatillos (about 10 small to medium ones), papery
skin removed, washed and chopped into ½-to ¾-inch pieces
1 pound kale, coarse stems removed, chopped into bite-size
pieces
2 cups vegetable broth
1 cup loosely packed fresh cilantro
¼ cup chopped scallions, plus extra for garnish
1½ cups navy beans
Juice of 1 lime
1 teaspoon light agave nectar
creamy potato, cut into ½-inch pieces
1 teaspoon vegetable oil
1 large yellow onion, diced small
3 jalapeños, seeded and sliced thinly
1 green bell pepper, seeded and cut into medium dice
4 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon dried oregano (Mexican oregano, preferably)
1 teaspoon salt
⅓ cup dry white wine
1 pound tomatillos (about 10 small to medium ones), papery
skin removed, washed and chopped into ½-to ¾-inch pieces
1 pound kale, coarse stems removed, chopped into bite-size
pieces
2 cups vegetable broth
1 cup loosely packed fresh cilantro
¼ cup chopped scallions, plus extra for garnish
1½ cups navy beans
Juice of 1 lime
1 teaspoon light agave nectar
Place the chopped potatoes in a small saucepan, cover with water, and bring to a boil. Let boil, covered, for a little less than 20 minutes, until the potatoes are pierced easily with a fork). Drain and set aside. Prepare everything else while the potatoes are boiling.
Preheat a 4-quart pot over medium-high heat. Sauté the onion, jalapeños, and green pepper in the oil for about 7 minutes, until everything is softened and the onions are slightly browned. Use a little nonstick cooking spray and a splash of water if things appear dry.
Add the garlic, cumin, oregano, and salt. Sauté for a minute more, until the garlic is fragrant.
Add the white wine and tomatillos, turn up the heat a bit, and let the wine reduce and the tomatillos release their juices, about 5 minutes.
Add the vegetable broth, scallions, and ½ cup of the cilantro. Turn down the heat to a simmer (medium-low), cover, and cook for about 5 minutes, just to heat through.
Use an immersion blender to partially puree everything. If you don’t have one, then transfer half the mixture to a food processor and blend smooth, then transfer back to the pot. Don’t forget that if you are using a blender you need to be careful not to have a steam explosion, so pulse quickly and then lift the lid to let steam escape, then pulse again and repeat.
Add the kale, cover, and cook for about 10 minutes, until the kale is soft. Taste for sweetness/tartness. Add the cooked potatoes and the beans, and simmer for a few more minutes, until everything is heated through. Add the remaining cilantro, lime juice to taste, and agave. Taste for tartness and sweetness and adjust as needed. Ladle into bowls and garnish with the cilantro and scallions.
Lentil & Eggplant Chili MoleMAKES 6 SERVINGS •ACTIVE TIME: 15 MINUTES •TOTAL TIME: 1 HOUR
PER SERVING
(⅙ RECIPE):
Calories: 220
Calories from fat: 20
Total fat: 2 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 39 g
Fiber: 18 g
Sugars: 10 g
Protein: 13 g
Cholesterol: 0 mg
Sodium: 800 mg
Vitamin A: 30%
Vitamin C: 10%
Calcium: 10%
Iron: 25%
Calories: 220
Calories from fat: 20
Total fat: 2 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 39 g
Fiber: 18 g
Sugars: 10 g
Protein: 13 g
Cholesterol: 0 mg
Sodium: 800 mg
Vitamin A: 30%
Vitamin C: 10%
Calcium: 10%
Iron: 25%
E
ggplant and lentils make for a kinda beefy chili that warms you to the core on a cold winter’s night. If a little cocoa powder in chili is new to you, don’t take my word for its deliciousness: Mexico has been rocking the chocolate and chili for thousands of years. I prefer plain old green lentils for this dish. They’re easy to find and their mellow flavor works well with all the strong flavors of this recipe. Serve with Fresh Corn and Scallion Corn Bread (recipe follows), over rice, or over a baked sweet potato.
ggplant and lentils make for a kinda beefy chili that warms you to the core on a cold winter’s night. If a little cocoa powder in chili is new to you, don’t take my word for its deliciousness: Mexico has been rocking the chocolate and chili for thousands of years. I prefer plain old green lentils for this dish. They’re easy to find and their mellow flavor works well with all the strong flavors of this recipe. Serve with Fresh Corn and Scallion Corn Bread (recipe follows), over rice, or over a baked sweet potato.
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