Wednesday Recipes

During the middle of the work week, when we're busy juggling a million different things – at least, it feels like we are – it would almost be easier to order something to pick up for dinner. While that may be okay once in a while, it's not necessarily the healthiest or cheapest way to go. Here are a few recipes that can get food on the table in a relatively short period of time, without breaking the bank. Enjoy!

LAST-MINUTE BLACK BEAN SOUP

One of the cool thing about finding recipes for this blog is when I stumble across different websites or e-newsletters that offer yummy food or a new way to cook something that I might not have thought about. This recipe comes from one of those websites. Meal Makeover Moms is a wonderful site that offers “Mealtime Made Easy.” I originally found it through AccentHealth. Last-Minute Black Bean Soup was created by Liz Weiss, MS, RD for Meal Makeover Moms. Makes 4 Servings; Serving size about 1 cup

To view this recipe online, click here.

Ingredients

One 15-ounce can reduced-sodium black beans, undrained

1 1/2 cups frozen corn kernels

3/4 cup salsa

1/2 cup water

1/2 cup finely diced red bell pepper

2 tablespoons fresh lime juice (juice of 1 lime)

1 teaspoon chili powder

1 teaspoon ground cumin

1/4 cup shredded reduced-fat Cheddar cheese

1/4 cup reduced-fat sour cream, optional

Directions

In a medium saucepan, combine the beans, corn, salsa, water, bell pepper, lime juice, chili powder, and cumin. Cover and bring to a boil. Reduce the heat and simmer, uncovered, 10 minutes.

Serve in individual bowls and top with the cheese and sour cream as desired.

Nutrition: 180 calories, 1.5g fat (1g saturated), 380mg sodium, 33g carbohydrate, 7g fiber, 10g protein, 60% vitamin C, 15% calcium, 15% iron

CHICKEN POT PIE BUNDLES

This is another recipe from Meal Makeover Moms and makes 6 servings.

To view this online, click here.

Ingredients

1 1/2 tablespoons canola oil, divided

1 large carrot, peeled and cut into 1/4-inch dice (about 1 cup)

1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)

2 cloves garlic, minced

1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice

2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon

1/2 teaspoon kosher salt

Pinch of black pepper

1 cup all-natural chicken broth

4 teaspoons cornstarch

3/4 cup frozen petite peas, thawed

3/4 cup frozen corn kernels, thawed

2 tablespoons grated Parmesan cheese

12 egg roll wraps (NOT the smaller wonton wrappers)

Directions

Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.

Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.

Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.

To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.

Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.

Bake until golden and crisp, 12 to 15 minutes. Cool slightly before eating.

Nutrition Information per Serving (2 bundles): 360 calories, 7g fat (1g saturated, 0.4 omega-3), 680mg sodium, 48g carbohydrate, 3g fiber, 24g protein, 70% vitamin A, 15% iron

PEANUT BUTTER BANANA CREAM PIE

This comes from The Baker Chick. I love the food that comes out in her e-newsletters. If you haven't checked out (and signed up for) her newsletters, I recommend doing so. This makes 1 9-inch pie.

To view this online, click here.

Ingredients

For the Crust:

20-25 Oreo Cookies

3 tablespoons of butter

pinch of salt

3 ripe bananas

For the Pudding:

2 1/4 cups whole milk

2/3 cup sugar

3 egg yolks

1/4 cup cornstarch

1 teaspoon vanilla

1 tablespoon butter

Peanut Butter Mousse

3 ounces cream cheese, room temperature

1/2 cup powdered sugar

1 teaspoon vanilla extract

1/3 cup creamy peanut butter (do not use old-fashioned or freshly ground)

2/3 cup chilled heavy whipping cream

For Peanut Butter Sauce: (optional)

1 tablespoon peanut butter

1 tablespoon powdered sugar

1-2 teaspoons of milk

Instructions

For the Crust:

Place the Oreos in a large ziplock bag and crush them into fine crumbs with a rolling pin. Stir in the melted butter until the crumbs are moistened- stir in the salt.

Press the crumbs into the bottom and sides of a 9-inch pie dish. Bake at 350F for about 10 minutes or until set.

For the pudding:

Combine 2 cups of milk and the sugar in a medium-sized saucepan over medium heat. Stir together and heat until simmering.

Whisk egg yolks together and slowly pour about half of the milk mixture into it with one hand while whisking with the other until combined. Pour the egg mixture back into the pot with the rest of milk.

In a small bowl combine the remaining 1/4 cup of milk with the cornstarch until thick and combined. Pour it into the milk mixture and turn the heat back up to medium. Whisk constantly until very thick and bubbling like lava.

Remove from heat and stir in the vanilla and butter.

Allow the pudding to cool a bit as you prep the mousse.

For the Peanut Butter Mousse:

Using an electric mixer, beat cream cheese and powdered sugar in medium bowl until smooth. Beat in vanilla, then peanut butter.

Whip cream in another medium bowl until firm peaks form. Fold large spoonful of whipped cream into peanut mixture to loosen, then fold in remaining whipped cream in 2 additions.

To assemble:

Layer the pie in the prepared crust as follows: Sliced banana, pudding, bananas and mousse. Chill for at least 3 hours or overnight.

For peanut butter sauce:

Melt peanut butter in the microwave until thinned. Whisk in powdered sugar and enough milk to thin it for drizzling. Drizzle the sauce over the pie before serving.

BLUEBERRY MUFFINS

This comes from Seattle, Washington's Macrina Bakery. If you haven't signed up for their newsletter, I highly recommend it. (Hint: Their newsletter is one of my favorite!) The recipe starts off, “This muffin is a perfect showcase for fresh summer blueberries. The batter is only slightly sweet allowing the fruit flavors to speak for themselves. Substitute your favorite seasonal fruit when fresh blueberries are not available.” Makes 6 to 8 muffins

Ingredients:

3 cups unbleached all-purpose flour

3/4 cup granulated sugar

3/4 cup light brown sugar

1-1/2 tablespoons baking powder

1-1/2 teaspoons salt

4 eggs

1 tablespoon pure vanilla extract

1 teaspoon freshly grated lemon zest

1-1/2 cups whole milk

8 tablespoons (1 stick) unsalted butter, melted and slightly cooled

2 cups fresh blueberries

1/2 cup coarse raw sugar

Preheat the oven to 375°F. Brush the insides of a muffin tin with canola oil.

Sift flour, granulated sugar, brown sugar, baking powder and salt into a medium bowl. Mix gently with a wooden spoon and set aside.

In a separate medium bowl, combine eggs, vanilla extract, lemon zest and milk. Mix with a whisk until combined. Add to the bowl of dry ingredients and stir with a wooden spoon just until all the dry ingredients are moistened. (It's important not to overmix.) Slowly add melted butter and continue mixing until batter is smooth and there are no visible streaks of butter. Gently fold blueberries into batter taking care to avoid crushing them.

Scoop batter into oiled muffin tin filling the cups to the top. Sprinkle coarse raw sugar on tops of muffins and bake on center rack of oven for 25 to 30 minutes. Finished muffins will be golden brown. Let cool for at least 10 minutes, then slide a fork down the side of each muffin and gently lift it from the pan.

SPINACH SALAD WITH SMOKED CHICKEN, APPLE, WALNUTS, AND BACON

This comes from FamilyTime. It starts off, "Try this delicious and substantial salad. It calls for the thick-sliced smoked chicken, but you can also use smoked turkey from the deli counter instead." Prep. time: 5 minutes; Cooking time: 8 minutes; Serves: 4

To view this online, click here.

Ingredients

3/4 cup chopped walnuts

1/4 pound sliced bacon

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

3/4 teaspoon salt

1/4 teaspoon fresh ground black pepper

1/3 cup cooking oil

2/3 pound smoked chicken breast, sliced

1 pound fresh spinach, stems removed, leaves washed (about 9 cups)

1 small red onion, chopped fine

1 Granny Smith apple, peeled, cored, and cut in 1/2-inch slices

Directions

Heat the oven to 350 degrees. Toast the walnuts until golden brown, about 8 minutes. Let cool.

In a large frying pan, cook the bacon until it is crisp. Drain the bacon on paper towels and then crumble it.

In a small glass or stainless-steel bowl, whisk the vinegar with the mustard, salt, and pepper. Whisk in the oil.

In a large bowl, combine 2 tablespoons of the dressing with the chicken. Let sit for about 5 minutes so that the chicken absorbs the dressing. Add the walnuts, bacon, spinach, onion, apple, and the remaining dressing and toss.

BAKED MACARONI AND CHEESE

Kathy Kingsley, About.com's American Food blog's guide, writes, “A true American classic, this recipe for baked macaroni and cheese couldn't be easier or more comforting. It's also a a very versatile dish, lending itself to many variations. For example, no reason to stick to elbow macaroni for the recipe, try it with penne, rigatoni or rotini. And you can mix-up the cheese you use, too. How about a mixture of cheddar and Monterrey Jack, or Gruyere and fontina? The variations on the dish are only limited by your imagination.

Prep Time: 15 minutes; Cook Time: 30 minutes; Total Time: 45 minutes; Yield: Serves 8

Ingredients:

12 ounces elbow macaroni (3 cups)

1/2 stick (4 tablespoons) butter

1/2 cup finely minced onion

1/4 cup all-purpose flour

3 1/2 cups whole or 2-percent fat milk

1 teaspoon Dijon mustard

Pinch cayenne pepper

1/2 teaspoon salt

1/2 teaspoon ground black pepper

8 ounces shredded Cheddar cheese (2 cups)

1 cup fresh bread crumbs, or 1/2 cup dried

Preparation:

Preheat the oven to 375°F.

Bring a large pot of lightly salted water to a boil. Add the pasta and cook according to the package directions. Drain in a colander.

In a large saucepan, melt the butter over medium heat. Add the onion and cook, stirring often, for 5 minutes, or until softened. Stir in the flour and cook, stirring for 1 minute.

Slowly pour in the milk and whisk until mixture is smooth. Cook over medium heat, whisking often, until mixture thickens and bubbles, about 6 minutes. Stir in the mustard and cayenne pepper.

Stir in 1 1/2 cups of the shredded cheese until melted and smooth. Season with salt and pepper.

Add the pasta to the cheese sauce and toss to coat. Scrape the mixture into a 9 - by- 13-inch baking dish.

In a small bowl, combine the remaining 1/2 cup shredded cheese and breadcrumbs. Sprinkle the breadcrumb mixture over the top of the macaroni and cheese.

Bake the casserole until the top is golden brown, about 30 minutes. Serve hot.

Recipe Notes

You can mix-up the recipe some by adding 1 cup of chopped ham and/or 1/2 cup of thawed, frozen peas.

Another variation for this macaroni and cheese is to use Fontina cheese and add some sauteed, chopped mushrooms and spinach, or use some Monterrey Jack cheese and add some canned chopped green chilies and a little chili powder.

Make individual servings of mac and cheese: Spoon the macaroni and cheese into 1 to 2 cup-size ramekins, and bake for 15 to 20 minutes.

To ensure that the sauce is smooth, add the cheese in small batches, stirring until smooth before adding the next batch.