 | Vegetarian:
1.Bread Spinach And Cheese Bake:
Ingredients
8 bread slices (crusts removed), 2 tbsp butter,250g spinach(cleaned, cooked and drained), 1 medium sized oinion (chopped into pieces), 1 cup cheddar cheese (grated), 1 1/2 cups milk, 1 tsp pepper, salt to taste. | | Method:
Chop the spinach and keep aside. Mix half the quantity of the cheese and milk. Lightly butter bread slices on both sides. Take a baking dish and place 4 slices on the bottom of the dish. Mix together the spinach, onion, cheese and pour it over the bread slices. Cut the remaining bread slices into triangles and arrange over the spinach mixture. Add salt and pepper. Pour the cheese and milk over all the ingredients and refrigerate overnight. Bake in a preheated oven for about 5 minutes and serve with dinner rolls. | |  | Black Bean Soup
If the heart-healthy benefits of beans haven't lured you, consider this: A new study suggests that people who eat beans weigh 6.6 pounds less than those who don't. "Fiber and protein, which promote fullness, may play a role," says the study's author, Victor Fulgoni III, Ph.D. Try this soup from The Desperate Housewives Cookbook (Hyperion), out this month. | | • 3 c. low-sodium chicken broth • 2 cans (15 oz. each) black beans, drained and rinsed • 1 can (8 oz) Spanish-style tomato sauce or 1 cup tomato puree • 1 medium yellow onion, finely chopped • 2 cloves garlic, finely chopped • 1 tsp. ground cumin • Garnish: 1 to 2 tbsp. diced onion, diced tomato, corn kernels; chopped cilantro | Combine all ingredients in a 3-quart pot and bring to a boil. Reduce to a simmer and cook, uncovered, 15 minutes.
Scoop 1 ½ cups beans and liquid into a blender and process until smooth. Stir back into soup.
Season with salt and pepper. Garnish with vegetables and cilantro.
Makes 4 servings.
Nutritional analysis per serving: 227 calories, 14 g protein, 43 g carbohydrate, 1 g fat (good fat), 9 g fiber. | |  | Pork Chops with Squash and Brown Rice
For many of us, we can quickly tire of chicken and fish. You may don’t mind a nice cut of pork chops and this one is an all time American favorite.4 boneless pork loin chops
• 4 boneless pork loin chops • 1/2 c. EVOO (extra virgin olive oil) • 1/2 c. bread crumbs (Italian) • 1/2 c. finely grated parmesan cheese • 1/4 c. corn meal • 2 TBSP. flour • 1 tsp. garlic powder • 1/8 tsp. pepper / salt optional | Trim excess fat from pork chops. Mix together bread crumbs with next 5 ingredients and place in large bowl. Place trimmed pork chop in EVOO and coat thoroughly, drain. Completely coat with breadcrumb mixture and place on broil pan coated with non-stick spray.
Cook at 400 for 40-50 minutes.
In the meantime, cook your favorite brown rice. Some people like to sauté 2 TBSP green onion and 1/4 cup grated carrot and then follow directions for cooking rice. Typically it’s around 15-30 minutes.
Peel a medium butternut squash and chop into 1" x 1" pieces and boil until soft. Drain, mash and add 2 TBSP. Brown Sugar and 2 TBSP. Ztrim and 1TBSP butter or olive oil. Beat until smooth.
When chops are done, let them cool for about 5 minutes. Place 3/4 c. rice, 3/4 c. butternut squash on to plate. Top with pork chop and sprinkle with 1 tsp. parmesan cheese.
Serve with salad if desired. | |  | Enchiladas Recipe
Keep in mind, the corn tortillas must be softened before they are rolled and baked in the casserole. Frying them gently in a little oil greatly enhances the flavor of the tortillas. | Ingredients
• Grapeseed oil (or another high smoke-point oil such as peanut or canola oil) • 12 corn tortillas • 1 medium onion, chopped • 1 clove of garlic, minced • 1 cup of salsa (Mild prepared salsa or make your own using cooked or canned tomatoes, roasted green chiles, onions, cilantro, oil and vinegar. Do not use salsa made with fresh, uncooked tomatoes for this dish.) • 3 Tbsp of tomato paste • 1 cup water • 1 cup of canned crushed tomatoes (preferably fire roasted) • Olive oil • 1 lb of jack cheese, mild cheddar or longhorn or any mild yellow cheese, grated • A handful of cilantro • 1 cup of sour cream • Half a head of iceberg lettuce | Method
Preheat oven to 350 degrees F.
In a large fry pan at high heat add 3 Tbsp of grapeseed oil. Add a tortilla to the pan. Cook for 2-3 seconds, lift up the tortilla with a spatula, add another tortilla underneath. Cook for 2-3 seconds, lift again, both tortillas, and add another tortilla underneath. Repeat the process with all the tortillas, adding a little more oil if needed. This way you can brown and soften the tortillas without using a lot of fat. You do this process to develop the flavor of the tortillas. As the tortillas brown a little, remove from the pan one by one to rest on a paper towel, which absorbs any excess fat.
Sauté up the chopped onion and garlic, then turn off the heat. Add 1 cup of salsa. Dissolve 3 Tbsp of tomato paste into 1 cup of water, add to pan. Add 1 cup of crushed fire roasted canned tomatoes. Taste. If the sauce tastes too vinegary, add a teaspoon of sugar.
Put some olive oil on the bottom of a large casserole pan. Take a tortilla, cover 2/3 of it lightly with the shredded cheese, then roll up the tortilla and place it in the casserole pan. Continue until all tortillas are filled and rolled. Add sauce to the top of the tortillas in the the casserole pan. Make sure all are covered with the sauce. If not, add a little water. Cover the whole thing with the rest of the grated cheese. Put the casserole in the oven for 10 minutes or until the cheese melts.
Garnish with cilantro and sour cream. Serve with sliced iceberg lettuce that has been dressed only with vinegar and salt. See Perfect Guacamole for a great guacamole avocado side dish. | | |
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