Nothing beats fresh produce when it comes to healthy and quick meals. Boneless, skinless chicken breasts cook over low heat in a covered skillet while carrots and green beans steam in a covered sauce pan. A pat of butter, and a pinch of salt and pepper season the vegetables; fresh clipped herbs and a dash of BBQ sauce garnish the chicken. Corn on the cob cooked 4 minutes in its husks in the microwave comes out clean and ready to eat. No salt or butter necessary. Yum!
There is a growing trend of going meatless on Mondays. I’m no vegetarian or vegan, but I certainly see the advantages to “Meatless Mondays.” Choosing one day a week to enjoy meals without meat, seafood, or poultry gives me the opportunity to stretch my creative cooking muscles. I look for ways to boost fiber and nutrition while saving a buck (meatless meals almost always cost less). Black Bean Chili is my contribution to this week’s “Meatless Monday.” If you make this chili, don’t skip the fresh herbs. Chopped fresh cilantro (or if you prefer, parsley) brightens the flavors. You won’t miss the meat!
BLACK BEAN CHILI
There’s no need to presoak beans if you’re using a pressure cooker. If you don’t have a pressure cooker, substitute a large (15.5 oz.) can of black beans for the dried in the recipe. Cook over low heat in a covered saucepan for an hour.
Ingredients:
- Nonstick cooking spray
- 1 onion
- 2 – 4 cloves garlic
- 2 cups (1 pound) dried black beans
- 1 Tbsp. chili powder
- 1 can diced tomatoes and green chilies
- 1 quart + 1 cup liquid (broth, water, beer—your choice)
- 1 cup fresh chopped cilantro or parsley
- Salt and pepper (optional—taste before adding)
- Juice of one lemon (optional)
Directions:
- Spray the inside of a 6-quart pressure cooker with the nonstick cooking spray.
- Chop the onion and garlic (I use the Vitamix).
- Over medium heat, sauté the onions and garlic. Add the chili powder.
- Rinse beans and remove any hulls. Add beans to the pressure cooker pot.
- Add tomatoes and green chilies, stir to combine, then pour in all the liquid.
- Secure lid to the pressure cooker and bring to pressure.
- Cook under pressure for 35 minutes.
- Remove pot from heat and allow pressure to drop on its own for 5 minutes.
- Carefully release pressure and open pot according to your manufacturer’s instruction.
- (Optional step) Scoop out a cup of the beans and puree then stir in to thicken chili.
- Stir in chopped cilantro (or parsley), the juice of a lemon (optional but good!), and then serve topped with a tablespoon of your favorite topping, such as sour cream, shredded cheese, or salsa.
Yield: 6 1-cup servings
If you prefer chili that’s more soup-like in consistency, increase the liquid to 1½ quarts. Vary the recipe with different kinds of beans and flavorings. Caution: Do not decrease the liquids as they are necessary to pressure cooking safety.
Filed under beans, Chili and Stew, Cilantro, cooking, Healthful Eating, Mexican, Recipes
Delicious and spicy, the jalapeño patty melt burger!
We love burgers, but we limit our red meat to one serving per week. Consequently, I look for alternatives to the juicy beef burger. (Boca Burgers and MorningStar Farms aren’t an option for me right now because they contain soy, which interferes with medication I take; however, veggie burgers are a good alternative if your doctor agrees)
I buy lean ground turkey for making my own sausage, pasta sauce, etc. and I’ve experimented with ways to make it more palatable as a burger. The problem is the taste. Turkey has a tendency to be bland, so it’s necessary to bump up the flavors. One solution is my recipe that’s a knock off of a popular beef burger at a fast food chain, the jalapeño patty melt burger. It has a kick, especially if the salsa is hot. If you aren’t a fan of spicy hot food, you can vary the recipe with milder cheese, salsa, and peppers.
Ingredients:
- ½ pound lean ground turkey
- dash of salt and pepper
- 1 jalapeño pepper, thinly sliced
- 2 Tbsp. salsa, divided
- 1 bunch fresh cilantro leaves, chopped
- 2 ounces pepperjack cheese, divided in fourths
- 2 whole wheat burger buns
Directions:
- Preheat a cast iron grill pan, outdoor grill, or contact grill.
- Combine ground turkey with the salsa, chopped cilantro, salt and pepper. Do not overwork the meat.
- Form turkey mixture into two equal patties (make a bit thinner in the centers to prevent burger bulge)
- Cook for five minutes on hot grill or grill pan, turn, and cook opposite sides of burgers five minutes.
- While burgers cook, separate the bottoms and tops of the buns. Place on fourth of the cheese on each bottom.
- Remove burgers from heat and place on the cheese on the bottom portions of the buns. Add a fourth of the pepperjack cheese, and the jalapeño slices.
- Place burger, bun and all, back in the grill pan or on the grill. Weight the burger down and cook one minute or until cheese melts. (If using a contact grill, no weight is necessary)
- Carefully remove jalapeño patty melt burger from the grill and serve.
Yield: 2 burgers
Variations: Mix the salsa with 1 Tbsp. sour cream and spread on each bun before adding the cheese.
Filed under Burgers, Cilantro, Healthful Eating, Mexican, Recipes, salsa, turkey, Turkey Recipes
King Ranch Chicken Casserole is a South Texas favorite because it travels well, freezes, and tastes great. The best part for me is that it’s made in advance , which makes it a great time-saver, especially when you’re expecting company. I thank my Houston friend, Bonnie Clyburn, for introducing me to this delicious dish. I’ve downsized and lightened the original recipe. Feel free to double the recipe for a crowd.
KING RANCH CASSEROLE
Ingredients:
7 6” corn tortillas, cut into large strips
2 Tbsp. real butter
1 cup chopped onions
1 clove minced garlic
1 4-oz. can green chilies, rinsed and drained
1 14½-oz. can diced tomatoes and green chilies
½ tsp. salt
¼ tsp. black pepper, freshly ground
Pinch cayenne pepper
3 cups cooked chicken, diced
1 can low sodium condensed cream of chicken soup
1 can low sodium condensed cream of mushroom soup
½ cup light sour cream
2 cups grated 2% Colby-Jack cheese (I use my Vitamix to grate cheese)
1 cup low sodium chicken broth
¼ cup chopped fresh cilantro (optional) for garnishDirections:
Spray a 9″ X 13″ baking dish with nonstick cooking spray. Cover bottom of dish with half the tortilla strips.
In a large skillet over medium heat, melt the butter. Sauté onions, garlic, and green chilies until softened (about 3 minutes).
Add tomatoes and green chilies to the skillet and reduce heat. Simmer until liquid evaporates.
Stir in the salt, pepper, and cooked chicken. Remove from heat.
Spread half of this mixture over the tortilla strips covering the bottom of the baking dish.
In a mixing bowl, combine the soup and sour cream. Spread half of the soup mixture over the layer of chicken and tomato mixture in the casserole.
Sprinkle half of the cheese over the casserole.
Create another layer with the tortilla strips, chicken mixture, remaining soup mixture, and remaining cheese.
Pour the chicken broth over the casserole. Cover the casserole with plastic wrap and refrigerate overnight.
To serve, preheat oven to 325° and remove casserole from the refrigerator to sit (at least 15 minutes, up to an hour).
Bake the casserole (uncovered) 1 hour, or until cheese browns and casserole bubbles.
Remove casserole from oven and allow it to cool at least 10 minutes. Sprinkle with fresh chopped cilantro (optional) and serve.Yield: 4 – 6 servings.
Filed under casseroles, chicken, Cilantro, Healthful Eating, Mexican, Recipes
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