Wednesday Recipes

It's Wednesday - half-way to the weekend. Here are today's six recipes to get you through today. 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

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.

CHOCOLATE CHERRY TARTS

Servings: 24

Find this recipe at: http://diabeticgourmet.com/recipes/html/129.shtml

Ingredients

2 (8oz) packages Neufchatel (light) cream cheese, room temp

2/3 cup granulated sugar

2 eggs, room temp

1 tsp vanilla extract

24 Keebler chocolate wafers, 30% reduced fat

1 (21oz) can light cherry pie filling

Directions

Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.

Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.

Nutritional Information Per Serving: Calories: 118 ; Fat: 5 g ; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g; Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat

CLASSIC CARROT LAYER CAKE

This comes from The Baker Chick. Yield: 1 layer cake. Base recipe from: Milk, The Momofuku Milkbar Cookbook

To view this recipe online, click here.

Ingredients

1 stick butter- room temp.

1/2 cup packed light brown sugar

1/2 granulated sugar

2 eggs

1/4 cup grapeseed or vegetable oil

1 teaspoon vanilla extract

1 1/4 cups flour

1 tsp. baking powder

1/4 tsp. baking soda

3/4 tsp. ground cinnamon

1 1/4 teaspoons salt

2 1/2 cups shredded peeled carrots* (2-3 large sized carrots)

For the Frosting:

12 oz cream cheese, softened

1 stick (1/2 cup) of butter, softened

2-4 cups of powdered sugar

1 teaspoon vanilla extract

1 teaspoons cinnamon

Instructions

Preheat oven to 350. Prepare 2 6,8, or 9 inch cake pans* by buttering, flouring and lining the bottom with parchment paper. Set aside.

Combine the butter and sugars in the bowl of a stand mixer fitted with the paddle attachment and cream together on a medium-high for 2 to 3 mins. Scrape down the sides of the bowl, add the eggs, and mix on medium-high for 2 to 3 mins. Scrape down the sides of the bowl again.

On low speed, stream in the oil, Increase the mixer speed to medium-high and paddle for 4 to 6 mins, until the mixture is practically white, twice the size of your original fluffy butter/sugar mixture, and completely homogenous, with no streaks of fat. (Mixing this batter what feels like a lot is part of what makes it so amazing.) Stop the mixer and scrape down the sides of the bowl.

On low speed, add the flour, baking powder, baking soda, cinnamon and salt. Mix for 45-60 seconds, just until your batter comes together and any remnants of dry ingredients have been incorporated.

Dump the shredded carrots into the bowl and, with a spatula, fold hem into the batter. scraping down the sides of the bowl and giving the batter one last fold.

Evenly divide the batter between your prepared pans.

Bake for 25-30 mins or until a toothpick inserted into the center of the cake comes out clean. Let cakes cool on a wire rack while you prepare the frosting.

For the Frosting:

Cream together the butter and cream cheese until light and fluffy. Add the vanilla and cinnamon, and then the powdered sugar, one cup at a time, until the frosting is smooth and thick. The more powdered sugar you add the more stiff it will be so start with 2 cups and add a little more at a time if needed.

Slice the cake layers in half if desired to make 4 layers, or just frost the two layers. Store in the fridge until ready to serve.

Notes

*I used 6 inch pans and my layers were thick enough to slice into 4. If you use an 8 or 9 inch pan, they may end up thinner and making four layers may not be needed- either option is fine.

*I grated these carrots super fine, either way is fine.

BLT SKILLET PASTA

This also comes from Tablespoon.com. This one begins, “Bacon, arugula, and tomatoes in a creamy sauce.” Prep Time: 20 min; Total Time: 20; Servings: 3

To view this online, click here.

Ingredients

1 can (14.5 oz) Muir Glen™ fire roasted diced tomatoes

2 cups packed baby arugula

6-8 slices of bacon

2 tablespoons mayonnaise

2 tablespoons heavy cream

7 ounces refrigerated fettuccine

Directions

Put a pot of water on the stove and bring to a boil.

Meanwhile, slice your bacon into 1/2-inch slices and put it into a hot skillet. Stir and cook on medium until cooked and starting to crisp, about 7 minutes. Strain out some of the fat but leave a good few tablespoons in the pan.

Add the can of tomatoes with the juices and the arugula and cook until the arugula is wilted, about 5 minutes. Whisk the mayo and cream together and pour it into the skillet. Stir well and turn heat to low.

The water should be boiling at this point, so make sure it is salted well and drop your pasta in. Cook the pasta for only about 3 minutes. Strain the pasta and add it directly to the skillet. Stir and cook for 2 minutes before serving.