Bean Soup with Dumplings
3 cups water
1 can (15-1/2 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) Mexican stewed tomatoes
1 can (4 ounces) chopped green chilies
1 package (10 ounces) frozen corn, thawed
1 cup chopped onion
1 cup chopped carrots
3 beef bouillon cubes
3 garlic cloves, minced
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon pepper
DUMPLINGS:
1/2 cup all-purpose flour
1/4 cup yellow cornmeal
1 teaspoon baking powder
Dash each salt and pepper
1 egg white, beaten
3 tablespoons milk
1 tablespoon vegetable oil
Directions
In a large saucepan over medium heat, combine the first 13 ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until vegetables are tender.
For dumplings, combine flour, cornmeal, baking powder, salt and pepper. Combine egg white, milk and oil; stir into dry ingredients. Drop into eight mounds onto boiling soup. Reduce heat; cover and simmer for 15-20 minutes (do not lift the cover). Yield: 8 servings (2-1/4 quarts).
--------------------------------------------------------------------------
Spicy Codfish with Zucchini
Serves: 4
Prep: 10 min
Cook: 31 min
This recipe has a distinctive Middle Eastern flavor, so serve it over couscous or rice.
1/4 cup sliced or slivered almonds
1 teaspoon vegetable oil
3 medium zucchini (about 1 1/2 pounds), cut in 1 1/2-inch chunks
1 medium onion, thinly sliced
1 can (19 ounces) chick-peas, rinsed
1 jar (14 ounces) spaghetti sauce (about 1 3/4 cups)
1/4 cup golden raisins
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon crushed red pepper
1 pound codfish fillet or scrod, cut in 4 pieces
1. Lightly toast almonds in a large nonstick skillet over medium heat, stirring often, 3 to 4 minutes. Remove from pan.
2. Heat oil in same skillet. Add zucchini and onion and cook, stirring often, 4 to 5 minutes until onion is limp.
3. Stir in chick-peas, spaghetti sauce, raisins, cumin, cinnamon and crushed pepper. Simmer uncovered 8 to 10 minutes to develop flavors.
4. Top with fish in a single layer. Cover and simmer 10 to 12 minutes until fish is opaque in center. Sprinkle with toasted almonds.
Per serving: 408 cal, 31 g pro, 47 g car, 12 g fat, 49 mg chol, 711 mg sod.
Exchanges: 1 starch, 1/2 other car, 3 vegetable, 3 lean meat, 1/2 fat
This recipe simply rocks! I've used chicken, beef and fish - of course not all at the same time LOL. If I have posted this recipe before sorry!
3 cups water
1 can (15-1/2 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) Mexican stewed tomatoes
1 can (4 ounces) chopped green chilies
1 package (10 ounces) frozen corn, thawed
1 cup chopped onion
1 cup chopped carrots
3 beef bouillon cubes
3 garlic cloves, minced
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon pepper
DUMPLINGS:
1/2 cup all-purpose flour
1/4 cup yellow cornmeal
1 teaspoon baking powder
Dash each salt and pepper
1 egg white, beaten
3 tablespoons milk
1 tablespoon vegetable oil
Directions
In a large saucepan over medium heat, combine the first 13 ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until vegetables are tender.
For dumplings, combine flour, cornmeal, baking powder, salt and pepper. Combine egg white, milk and oil; stir into dry ingredients. Drop into eight mounds onto boiling soup. Reduce heat; cover and simmer for 15-20 minutes (do not lift the cover). Yield: 8 servings (2-1/4 quarts).
--------------------------------------------------------------------------
Spicy Codfish with Zucchini
Serves: 4
Prep: 10 min
Cook: 31 min
This recipe has a distinctive Middle Eastern flavor, so serve it over couscous or rice.
1/4 cup sliced or slivered almonds
1 teaspoon vegetable oil
3 medium zucchini (about 1 1/2 pounds), cut in 1 1/2-inch chunks
1 medium onion, thinly sliced
1 can (19 ounces) chick-peas, rinsed
1 jar (14 ounces) spaghetti sauce (about 1 3/4 cups)
1/4 cup golden raisins
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon crushed red pepper
1 pound codfish fillet or scrod, cut in 4 pieces
1. Lightly toast almonds in a large nonstick skillet over medium heat, stirring often, 3 to 4 minutes. Remove from pan.
2. Heat oil in same skillet. Add zucchini and onion and cook, stirring often, 4 to 5 minutes until onion is limp.
3. Stir in chick-peas, spaghetti sauce, raisins, cumin, cinnamon and crushed pepper. Simmer uncovered 8 to 10 minutes to develop flavors.
4. Top with fish in a single layer. Cover and simmer 10 to 12 minutes until fish is opaque in center. Sprinkle with toasted almonds.
Per serving: 408 cal, 31 g pro, 47 g car, 12 g fat, 49 mg chol, 711 mg sod.
Exchanges: 1 starch, 1/2 other car, 3 vegetable, 3 lean meat, 1/2 fat
This recipe simply rocks! I've used chicken, beef and fish - of course not all at the same time LOL. If I have posted this recipe before sorry!
