Suggested Recipes - Entrees
Breakfast, Dinner or
Anytime Burrito
- 6 egg whites
- 5 tablespoons skim milk
- Salt & pepper to taste
- 2 teaspoons olive oil
- 1 small red onion, diced
- 1 small green pepper, diced (use 1/2 of pepper
if it is very large)
- 1 small red pepper, diced (use 1/2 of pepper
if it is very large)
- 4 cups fresh spinach, rinsed, chopped, and
drained
- 2 10-12 inch, whole grain tortillas (whole
wheat is available at most large grocery stores)
- 2/3 cup canned black beans, rinsed and drained
- 3 ounces (about 4 slices) pepper jack soy
cheese
- Salsa for garnish
Rinse black beans well & drain thoroughly.
Rinsing away the liquid around canned beans will
reduce the amount of gas you may experience from
eating beans.
For easiest preparation, chop and dice all vegetables
prior to beginning to cook. Whip together egg
whites, skim milk and salt & pepper and set
this aside. Heat olive oil in non-stick skillet
and sauté onions over medium heat for
about 1-2 minutes. Add peppers and continue to
cook for another 3-4 minutes.
In a separate, small non-stick pan, sauté spinach
in a dash of olive oil until leaves just wilt.
Spinach should remain bright green. Carefully
drain liquid from spinach and set spinach aside.
Heat tortillas in microwave for 5 to 10 seconds,
until just warm. Add egg/milk mixture to onions & peppers.
Cook until eggs are desired firmness. Split egg
mixture in half and place half on each tortilla
shell. Add spinach, black beans, and soy cheese
to each shell. Roll and fold both ends. Garnish
each burrito with salsa.
Beans are full of healthy phytochemicals. In
addition to this, beans contain a lot of dietary
fiber. Research tells us that getting fiber from
FOOD sources is important for reducing cancer
risk. Fiber from fiber supplements does not appear
to reduce risk of cancer as well as food fiber.
This recipe also contains plenty of lean protein
and is low in saturated fat. Try this tasty recipe
for get more fiber, protein, and phytochemicals
into your diet. Makes 2 servings.
Per Serving: 403 calories, 45g carbohydrate,
31g protein, 11g fat 12.5g fiber
Percentage of calories: 45% carbohydrate, 31%
protein, 24% fat
Adapted from the Cancer
Nutrition Information, LLC
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Cancer-Fighting Chicken
Pot Pie
- 2 tbsp. olive oil + 1 tsp. olive oil
- 3 tbsp. whole wheat pastry flour
- 1 can (14 oz) veggie broth (if using homemade
veggie stock, may need to add salt to taste)
- 1/2 teaspoon turmeric
- 2-3 teaspoon fresh rosemary
- 12 oz. soy milk (unflavored)
- 1 medium yellow onion, sliced
- 16 ounce bag mixed frozen veggies, thawed
and drained
- 1/2 -16 ounce can of beans (I used Adzuki
beans - save the other half to add on top of
a homemade pizza later in the week or add to
a can of ready-to-eat soup)
- Tabasco sauce - just a few drops is enough
for a slight kick
- 1 whole chicken breast (3/4 pound), roasted
and cut into cubes (can use leftovers)
- 2-3 sheets of phyllo dough (thawed)
- 1 egg white, slightly beaten
Start by roasting chicken breast if not using
leftovers. I simply sprinkled the chicken with
dried Italian herbs and baked for approximately
30 minutes at 350 degrees, cooled, and then cut
into cubes. Increase oven to 400 degrees after
the chicken is done cooking.
In a large saucepan, heat olive oil over medium
high heat. Add flour, stirring with a whisk to
make a paste. Stir for a minute or two to toast
the flour. Mix in the broth, a quarter cup at
a time, until smooth. Whisk in the rosemary,
turmeric, and salt (if using salt, start with
only 1/4 teaspoon, add more to taste after sauce
is done cooking). Continue whisking after broth
is added for an additional 5-7 minutes until
sauce is starting to thicken. Add soymilk and
continue cooking with occasional stirring for
5-7 more minutes. Reduce heat slightly if boiling
too rapidly. The sauce will be a beautiful golden
yellow.
Heat the additional teaspoon of olive oil in
a non-stick skillet. Add the onions and heat
over medium heat until caramelized (10-15 minutes).
Add drained veggies and beans along with the
hot sauce. Stir together. Spray a 9 x 9 baking
dish with non-stick spray. Place chicken and
veggie mixture into dish and then add the sauce
over all. The dish will be nearly full.
Place 2-3 sheets of the phyllo dough (see directions
on box for how to handle so they do not dry out)
over the dish, tucking in the edges. Brush the
top of the dough with the egg whites. Cut a few
slits into the top of the dough. Bake at 400
degrees for 35 minutes or until crust is golden
and the dish is piping hot. Serve over whole
wheat couscous with fresh fruit and a green salad.
Nothing else was needed. Serves 4.
Adapted from www.cancerrd.com/recipes/chickenpotpie.
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Chicken Hash
- 1 tablespoon canola oil
- 3/4 cup finely chopped onion
- 3/4 cup finely chopped mushroom
- 1 large yellow-skinned or white potato,
peeled
- 1 tablespoon flour
- 1/2 teaspoon poultry seasoning, or 3/4 teaspoon
dried thyme
- 2 cups cooked chicken breast (1 whole breast),
cut in 3/4-inch cubes
- 1/2 cup evaporated skim milk
- Salt and freshly ground pepper to taste
Boil or steam the potato. When cool, cut it
into ½-inch cubes.
In a medium, nonstick skillet, heat the oil
over medium-high heat. Add the onion, mushrooms
and potatoes. Sauté until the onion is
soft, about 8 minutes.
Add the poultry seasoning, chicken, and milk,
salt, and pepper. Stir until the hash is creamy,
about 1 minute. Pat it into a flat disk covering
the pan. Cook until the bottom is nicely browned
and crusty, about 10 minutes.
Slip the hash onto a large plate. Invert a
second plate and place it over the hash. Flip
the plates, so the browned side of the hash is
on top. Slip the hash back into the pan and brown
the second side, 8 to 10 minutes. Serve immediately.
Yields 4 servings.
Per serving:
207 calories, 6g fat.
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Gazpacho with Lump
Crabmeat
In a blender or food processor, purée
until almost smooth (leave some larger pieces)
2 chopped tomatoes, 1/2 cup tomato juice, 1/2
green bell pepper, 1/3 cup sliced cucumber, 1
garlic clove, 2 teaspoons chopped fresh cilantro,
1 teaspoon chili powder, and 1/4 teaspoon each
salt and pepper. Pour into a shallow bowl; top
with 1/3 cup fresh or canned (6 ounces) crabmeat.
1 whole-grain roll (Natural Ovens or local store
brand) with 2 teaspoons trans-fat-free light
margarine (Promise) 2 cups mixed greens topped
with 2 tablespoons each: crumbled feta cheese
(reduced-fat if you can find it) and fat-free
Catalina dressing (Kraft)
Nutritional analysis: 437 calories, 12.5g fat,
6g saturated fat, 45% carbohydrates, 49g carbohydrates,
32g protein, 11g fiber, 407mg calcium.
Adapted by http://www.shape.com/healthy_eating/ by
Robin Vitetta-Miller, MS.
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Herbed Vegetable and Parmesan
Frittata
Makes a great vegetarian entrée, brunch
dish, or first course for dinner.
- 1 tbsp plus 2 tsp olive oil
- 3 garlic cloves, peeled and sliced thin
- 1 small red onion (about 1/4 pound), sliced
thin
- 1 large leek, white part only (about 2 ounces),
washed thoroughly, halved and sliced thin
- 1 large bunch Swiss chard (about 1 pound),
leaves sliced thin (stems reserved for another
use)
- 2 cups sliced shitake mushrooms, about 10
ounces
- 1 large red bell pepper (about 7 ounces),
diced
- Pinch of hot red pepper flakes
- Salt and freshly ground black pepper
- 1 medium zucchini (about 7 ounces), halved,
and sliced thin
- 1/2 tsp dried rosemary
- 1/2 tsp dried thyme leaves
- 1/4 cup julienned fresh basil leaves
- 1 cup unseasoned bread crumbs
- 4 large egg whites plus 2 whole eggs, lightly
beaten, or 2 cups egg white, nonfat egg product,
or egg substitute
- 2 medium tomatoes (about ¾ pound),
sliced
- 1/3 cup freshly grated Parmesan cheese
Preheat oven to 375 F. In an ovenproof nonstick
skillet over medium heat, heat 2 tsp of the olive
oil. Add the garlic, onion, and leek and cook,
stirring often until soft, about 10 minutes.
Transfer to a small bowl and set aside.
Meanwhile, blanch the Swiss chard in boiling
salted water for 3 minutes. Drain and place in
a large bowl filled with ice water until it is
completely chilled (this refreshing process helps
keep the color a vibrant green). Drain and squeeze
out as much water as possible. Transfer to a
bowl and set aside.
Heat 2 tsp of the remaining olive oil in a
nonstick skillet over medium high heat until
almost smoking, then add the mushrooms. Do not
stir. After the mushrooms begin to brown, add
the red bell pepper and red pepper flakes there,
for 2 to 3 minutes. Add the zucchini and cook
until all water from the vegetables has evaporated
and the vegetables are tender but slightly firm,
about 5 minutes. Add the Swiss chard, cook for
another minute, then add the leek mixture and
herbs. Season with salt and pepper and toss or
stir to combine. Mix in 3/4 cup of the bread
crumbs and the eggs and, using a rubber spatula,
pat down firmly. Top with sliced tomatoes in
a single layer.
Combine the remaining 1 tsp olive oil, the
Parmesan, and the remaining bread crumbs and
sprinkle on top of tomatoes. Bake for 25 minutes
or until eggs are set. Yields 4 to 6 servings.
Per Serving:
224 calories, 15g protein, 19g carbohydrates,
11g fat, 112g cholesterol, 3g fiber, 3g saturated
fat.
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Hot and Smokey Baked
Beans
- 1 and 1/2 lb. dried great northern white
beans (3 and 1/2 - 4 cups)
- 2 cups finely chopped onions
- 1 and 1/4 cup tomato based barbecue sauce
- 12 oz. tomato based salsa
- 1/3 cup firmly packed brown sugar
- 1/4 cup dijon mustard
- 1/4 cup molasses
- 2 tsp. salt
Place white beans in heavy large Dutch oven.
Cover with cold water. Bring to a boil over medium-high
heat. Remove from heat and let beans stand until
cool, about one hour.
Drain beans. Return to same pot. Cover with
cold water. Bring to boil over medium-high heat.
Reduce heat to low and simmer about 20 minutes.
Add two teaspoons salt and simmer 20 minutes
longer. Drain beans reserving 1 and 1/2 cups
liquid.
Position rack in center of oven and preheat
to 350 degrees. Combine cooked beans, reserved
liquid, chopped onion, barbecue sauce, salsa,
brown sugar, mustard, molasses and additional
salt to taste in same large pot. Cover pot and
bake bean mixture one hour. Uncover and bake
until bean mixture is very thick, stirring occasionally,
about 40 minutes longer.
Note: Recipe can be prepared a day ahead. Cover
tightly and refrigerate. Before serving, re-warm
over low heat, stirring frequently. Yields 12
servings.
Nutrition analysis per serving:
269 calories, 0 saturated fat, 1g fat, 0 cholesterol,
15g protein, 51g carbohydrates, 20g fiber,
384 IU vitamin A, 868mg sodium, 2mg iron, 7mg
vitamin C
Recipe provided compliments of Victor R. LeVeque.
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Lentil and Vegetable
Stew
If you are not serving this with a vegetable
side dish, you may want to increase the vegetable
portions a bit. Add bread or rice for a satisfying,
complete meal.
- 1 cup dried lentils
- 1 medium potato, peeled and cubed
- 1 cup fresh or canned tomatoes, coarsely
chopped
- 3/4 cup green beans, fresh or frozen, cut
into 1-inch pieces (or use a sweet red pepper)
- 1 tbsp. vegetable oil
- 2-3 cloves garlic, minced
- 1 medium onion, chopped
- 3 tsp. curry powder*
- 1 tsp. ground ginger
- 1/4 tsp. black pepper
- 1/4 tsp. crushed red pepper (optional)
- Dash of salt
- 1 cup plain, low fat yogurt
Optional garnish: chopped fresh coriander
Rinse lentil in a sieve, removing any stones
or debris; drain. Chop potato, tomatoes and beans;
have ready near stove. In a medium pot or deep
skillet, heat oil over medium heat. Add garlic,
onion and seasonings and sauté, stirring
until spices smell well (about one minute). Add
lentils and vegetables to pan, along with enough
water to cover. Simmer uncovered for 30 minutes
or until lentils are tender. Before serving,
sprinkle with a dash of salt and yogurt over
low heat until just heated through. Garnish with
chopped coriander if desired.
*If you have the individual spices, make your
own curry powder with 1 tsp. ground cumin, 1/2
tsp. ground coriander, 1/2 tsp. turmeric, 1/2
tsp. ground fenugreek and 1/2 tsp. mustard seeds.
Source: American Institute for Cancer Research
Newsletter, Fall 1996; Issue 53
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Mexican Meatless Chili
- 1 cup chopped onion
- 1 cup chopped green pepper
- 1 tbsp. canola or olive oil
- 1 tsp. minced garlic
- 2 cans (16 oz. each) pinto or red kidney
beans
- 2 cans (14.5 oz. each) stewed tomatoes, chopped
- 1 can (4 oz.) chopped green chilies
- 1 can (8 oz.) tomato sauce
- 1 can (6 oz.) tomato paste
- 2/3 cup bulgur wheat
- 1/2 cup water
- 1 and 1/2 tbs. chili powder
- 1 tsp. ground cumin
- 1/4 tsp. crushed red pepper or to taste
- 1 lb. ground soy crumbles
In a stockpot, cook onion, green pepper, onion
and garlic until the vegetables are soft. Stir
frequently. Stir in remaining ingredients, except
toppings. Cover and simmer for one hour. Stir
frequently. You may also use a crockpot on low
for 3 hours. This is also good with prepared
tofu ground meat style crumbles or Boca meatless
Italian style sausage, found at most supermarkets.
Optional toppings (not accounted for in the
above nutritional analysis): chopped onion, bell
pepper, shredded jack cheese, low fat yogurt
Serving options: over rice, in a tortilla
Recipe provided compliments of Karen Schor.
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Orzo Pasta with Cannellini
Beans
- 4 cups water
- 1 sprig fresh rosemary
- 1/2 cup orzo pasta
- 1 tbsp. extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1/2 medium yellow bell pepper, chopped
- 1/2 medium red bell pepper, chopped
- 2 cups baby spinach
- 1 can (15 ounces) cannellini beans, rinsed
and drained
- Salt and freshly ground pepper, to taste
- 1/4 cup crumbled reduced fat feta cheese
- 1 tbsp. packed fresh thyme leaves
In large pot, bring water and rosemary to boil.
Boil 1 minute, then remove rosemary with slotted
spoon. Add orzo and cook for 10-12 minutes. Drain
well. If desired, remove rosemary leaves from
stem and mix with pasta.
Meanwhile, in large nonstick skillet, heat
oil. Sauté onion and garlic for 5 minutes,
stirring often. Add bell peppers. Sauté for
3 more minutes. Add spinach and sauté until
wilted, 1 minute. Add beans and stir until hot.
Stir in orzo and season to taste with salt and
pepper. Sprinkle with cheese, garnish with thyme
and serve. Yields 4 servings.
Per serving:
244 calories, 5g total fat (1g saturated fat),
40g carbohydrates, 12g protein, 7g dietary
fiber, 110mg sodium.
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Peanut Noodles with
Shredded Chicken and Vegetables
To make ahead: Cover and refrigerate for up to
2 days. To serve, stir in 2 tablespoons warm
water per portion; serve cold or reheat in microwave.
- 1 pound boneless, skinless chicken breasts
- 1/2 cup smooth natural peanut butter
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons minced garlic (about 1 large
clove)
- 1-1/2 teaspoons chile-garlic sauce
- 1 teaspoon minced ginger
- 8 ounces whole-wheat spaghetti
- 1 12-ounce bag fresh vegetable medley*, such
as carrots, broccoli, snow peas
- Garnish (optional): sliced scallions and
chopped cilantro.
*If you can’t find a bagged vegetable
medley, choose 12 ounces of prepared vegetables
from your grocer’s salad bar or create
your own fresh-cut vegetable mix.
Put a large pot of water on to boil. Meanwhile,
place chicken in a skillet or saucepan and add
enough water to cover; bring to a boil. Cover,
reduce heat to low and simmer gently until cooked
through and no longer pink in the middle, 10
to 12 minutes. Transfer the chicken to a cutting
board. When cool enough to handle, shred into
bite-size strips.
Whisk peanut butter, soy sauce, garlic, chile-garlic
sauce and ginger in a large bowl. Cook pasta
in the boiling water until not quite tender,
about 1 minute less than specified in the package
directions. Add vegetables and cook until the
pasta and vegetables are just tender, 1 minute
more. Drain, reserving 1 cup of the cooking liquid.
Rinse the pasta and vegetables with cool water
to refresh. Stir the reserved cooking liquid
into the peanut sauce; add the pasta, vegetables
and chicken, toss well to coat. Garnish with
sliced scallions and chopped cilantro. Serve
warm or chilled. Yields 6 servings, 1-1/2 cup
each.
Per serving:
363 calorie, 12g fat, 2g saturated fat, 44mg
cholesterol, 36g carbohydrates, 29g protein,
7g fiber, 348mg sodium
Source: June/July 2005: Eating Well
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"Sausage" and Pepper
Sandwich
- Sausage flavored Gimme Lean 1 lb.
- 28 oz. diced tomatoes
- 1 tbs. olive oil
- 1 large onion
- 6 medium bell peppers (red, yellow, green,
sliced)
- 2 cloves garlic
- 3 tbs. chopped parsley
- 1 tbs. chopped oregano
- Salt/ pepper to taste
- 1/2 tsp. sugar
- 6 whole grain rolls
Drain tomatoes and reserve liquid. In a large
skilled, brown "sausage" and onion for 5 minutes.
Add popper and garlic, cover and simmer stirring
occasionally for 10 minutes. Stir in remaining
ingredients for 5 minutes. Add reserved liquid
as needed. Spoon on to steak rolls.
Alternate serving suggestion: for breakfast,
add 6 eggs (Egglands Best) to mixture
and bake until set.
Nutrition analysis: 450 calories, 15g protein,
10g fat, 0 cholesterol or trans fat
Adapted from Vegetarian Times, September
1999.
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Smoked Turkey-Cranberry
Chutney Roll-ups
- 1 and 1/2 tablespoons minced fresh ginger
- 1 (12-ounce) bag cranberries
- 3/4 cup sugar
- 1 cup orange marmalade
- 1/2 cup walnuts, toasted and finely chopped
- 1 and 1/2 teaspoons Chinese 5-spice powder
- 1/4 teaspoon cloves
- 8 ounces reduced-fat cream cheese, room temperature
- 8 ounces nonfat cream cheese, room temperature
- 1 pound thinly sliced smoked turkey
- 16 whole wheat tortillas
- Spinach or leaf lettuce
Pre-prep: Toast and chop walnuts. Bring cream
cheese to room temperature. Mince ginger.
Preheat oven to 350º F. Combine ginger,
cranberries and sugar in 13 x 9½-inch
baking pan, tightly cover with aluminum foil
and bake for 50 minutes. Remove from oven; add
orange marmalade, walnuts and spices, stir well
and cool to room temperature.
Meanwhile, whip cream cheese together in a food
processor until smooth. Spread each tortilla
with a thin layer of cream cheese; leave a 1-inch
perimeter around the edges. Cover with a layer
of the cranberries, followed by a layer of sliced
turkey; top with spinach or lettuce leaves.
Tightly tuck one side of wrapper, keeping spinach
flat; roll away from you, jellyroll style. With
the seam side down, cut with sharp knife into
1-inch slices for appetizers or in half for larger
servings. Serve with cut and exposed to show
the red, white and green.
You can easily substitute Thanksgiving leftovers;
even port tenderloin or chicken, for the smoked
turkey in this beautiful wrapper. Makes 16 wraps.
Nutritional analysis per serving: calories 257,
sodium 598mg, calcium 100mg, total fat 5.1g,
cholesterol 17mg, carbohydrates 41g, saturated
fat 1.8g, fiber 11g, protein 11g
Source: Barbara Gollman and Kim Pierce (1998). The
Phytopia Cookbook: A world of Plant-centered
Cuisine, Phytopia, Inc., p. 41.
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Soy Sloppy Joe's
- 1 1/2 tbsp. canola oil
- 1/2 medium green pepper
- 12-16 oz. package of textured vegetable protein
*2 suggested brands are Gimme Lean® and
Yves®
- 1 medium onion, chopped
- 1/2 medium red pepper
- 16 oz. pizza sauce
- 1 tbsp. cumin
- 1 tbsp. chili powder
- Hamburger buns (preferably whole grain)
In a skillet, cook the peppers and onion in
the oil until soft (5-6 minutes). Add the vegetable
protein and increase the heat to brown off. Cook
for 3-4 minutes, stirring often. May need to
use a spatula to break up the granules as one
would do with ground beef. Add the pizza sauce,
cumin and chili powder, stirring occasionally
until hot and flavors blended, about 3 minutes.
Serve the sloppy joe’s mixture on the hamburger
bun or in a tortilla as a wrap.
Per serving of Sloppy Joe mixture: 126 calories;
13g protein; 5g fat, 3g fiber, 630mg sodium
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Tamale Pie
Description: This simple, satisfying casserole
has vegetarian chili on the bottom and cornbread
on the top.
- 2 cups soymilk
- 2 tbsp. vinegar
- 6 cups vegetarian chili (canned or homemade)
- 2 cups cornmeal
- 2 tsp. baking soda
- ½ tsp. salt
- 2 tbsp. oil
Preparation:
Preheat oven to 400 degrees.
Combine the soymilk and vinegar and let stand
for 5 minutes or more. Meanwhile, heat the chili
until very hot, and then pour into a 9x12 inch
baking dish.
Mix the cornmeal, baking soda, and salt in a
large bowl, then add the soymilk mixture and
oil. Stir just to mix, then pour over the hot
chili, and bake until the bread is set and golden
brown, about 30 minutes.
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Tarragon Turkey Breast
Tarragon is a fragrant herb with a taste
reminiscent of anise. Use leftover turkey for
sandwiches or wraps or serve again with sweet
potatoes and cranberries.
Marinade:
- 1/4 cup chopped shallots
- 1 Tablespoon chopped fresh tarragon or 1
teaspoon dried
- 1 teaspoon grated orange zest
- 1/8 teaspoon salt
- Fresh ground pepper
- 1 cup orange juice
- 1 cup fat-free reduced sodium chicken broth
Additional Ingredients:
- 1 turkey breast (5 lb. with ribs)
- 1/2 cup chopped parsley, loosely packed
- 1/4 cup chopped shallots
- 1 Tablespoon finely chopped fresh tarragon
or 1 teaspoon dried tarragon
To prepare the marinade:
Combine the shallots, tarragon, orange zest,
salt, pepper, orange juice and broth in a small
bowl.
With a paring knife, loosen the skin from the
turkey.
Place the turkey in a 2 gallon sealable plastic
bag or glass pan. Marinate the turkey in the
refrigerator overnight.
Preheat the oven to 325 degrees.
Drain the turkey and discard the marinade. Mix
the parsley with shallots and tarragon. Stuff
the mixture under the turkey skin.
Place the turkey on a wire rack in a shallow
roasting pan. Bake until internal temperature
of the turkey reaches 170 degrees on a meat thermometer,
about 2 hours. Cool for 15 minutes.
Remove the skin of the turkey. Slice and serve
or refrigerate for later use.
Serves 10
Nutrition Facts:
Per Serving: 220 calories, 1 gram fat, 2 grams
carbohydrate, 47 grams protein, 97 milligrams sodium
Note: For a more “after-work
friendly recipe”, purchase 3 lb. turkey
tenders. Roasting may take 20 minutes or less,
but check temperature for doneness.
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Veggie Burgers
Serves 4
Ingredients:
- 1/2 cup medium-grind bulgur
- Coarse salt and
ground pepper
- 1 can (14.5 ounces) pinto beans,
rinsed and drained
- 1/4 cup plain dried breadcrumbs
- 4 scallions,
thinly sliced
- 1 large egg
- 1 large carrot, coarsely grated
- 1/4 teaspoon
cayenne pepper
- 2 tablespoons tahini (sesame-seed
paste)
- 1 Tablespoon canola or olive oil
- Lettuce
In a medium
mix bowl, mix bulgur with 1/4 teaspoon coarse
salt and 1 cup boiling water. Cover
bowl, and let sit until bulgur is tender (but
still slightly chewy), about 30 minutes. Drain
in a fine-mesh sieve, pressing to remove liquid.
Place beans in a medium bowl; mash with a potato
masher until a coarse paste forms. Add
breadcrumbs, scallions, egg, carrot, cayenne,
tahini, and bulgur. Season with salt and
pepper, and mix to combine. Form mixture
into 4 patties, each about 1 inch thick.
In a large skillet, heat oil over medium-low. Cook
patties until browned and firm, 5 to 8 minutes
per side. Serve on whole-wheat pita or
English muffins. Add sauce to taste (recipe
below).
Tahiti Yogurt Sauce
Whisk 1 cup low-fat
yogurt, 2 Tablespoons lemon juice and 1 Tablespoon
tahini. Season with
salt and pepper (optional).
Cucumber Yogurt Sauce
Mix 1 cup plain
yogurt, 1/2 cucumber, and 1/4 cup
of red onion. Season with salt and pepper
(optional).
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White Beans and Winter
Greens Gratin
- 1 cup white beans (cannelloni or great northern)
- 1 bay leaf
- 1 sprig thyme
- 1 teaspoon salt
- 1 large bunch winter greens (mustard, chard,
turnip, or a mixture)
- 2 tablespoons light olive oil
- 2 garlic cloves, finely chopped
- 1 cup peeled, seeded, and chopped tomatoes
- 1/2 teaspoon salt
- 1/2 cup chicken stoke, homemade or canned
Topping:
- 1 cup of fresh bread crumbs
- 4 tablespoons light olive oil
- 1/8 teaspoon salt
Soak the white beans in 4 cups of cold water
for 8 hours or overnight. In a medium pot, add
the drained beans, 3 cups of fresh water, and
the bay leaf and thyme sprig Simmer the beans
for 45 minutes, and then add the salt. Continue
cooking for another 15 to 20 minutes or until
the beans are tender but not mushy. There should
be no more than 1/2 cup of liquid left in the
pot. Remove bay leaf and thyme.
Preheat the oven to 350 degrees F. Remove the
stalks from the greens and wash and dry leaves.
Stack them and cut crosswise into ribbons. In
a large pan, sauté and the garlic in oil
for approximately 7 minutes or until tender.
Add the tomatoes and salt. Mix the beans and
their cooking liquid, and the greens. Add some
chicken stock if the mixture seems dry and spoon
into a 9-inch round or a 10-inch oval oiled gratin
dish.
Prepare the topping: Mix the bread crumbs with
the remaining 4 tablespoons of oil and 1/4 teaspoon
of salt and spread evenly on top of the bans.
Bake in the oven for 40 to 50 minutes. Serves
4.
Served with a crisp, green salad or a salad
of shared fennel and pears, this is a welcome
dish for a cold winter day. If you like add some
sautéed pancetta or little pieces of harm
to the greens and beans mixture before turning
it into the grain dish.
Adapted from Greens: A Country Garden Cookbook by
Sibella Kraus.
Added suggestions by Debra DeMille, MS, RD:
Use a can or jar of white beans as a time saver.
Reduce the olive oil in the topping to 3 tbs.
Nutrient analysis for 8 servings: 200 calories,
7g protein, 6g fiber, 1g fat, 250mg sodium.
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