Wednesday Recipes

Here are six yummy recipes to help you through the day, including Supernatural Brownies and Crockpot Maple BBQ Chicken Sandwiches. Enjoy!

PEACH AND BLUEBERRY TART WITH PECAN CRUST

This recipe, as well as the next one (Blueberry-Pomegranate Smoothie), was found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.

SERVINGS: 8

Crust

1 cup pecan halves

1 cup whole wheat pastry flour

2 tsp freshly grated lemon zest

1/8 tsp salt

1 egg white, beaten

2 Tbsp canola oil

1/2 Tbsp cold water

Filling

3/4 cup all-fruit peach preserves

1 1/2 Tbsp cornstarch

1 1/4 pounds ripe but firm peaches, sliced

3/4 cup fresh blueberries

Topping

1 cup fat-free Greek-style yogurt

3 Tbsp wildflower honey

To Prepare the Crust: Preheat the oven to 375°F. Coat a 10" fluted removable bottom tart pan or springform pan with cooking spray.

Set aside 8 pecan halves. Place the remaining pecans in the bowl of a food processor fitted with a metal blade or a blender. Process until finely ground. Add the flour, lemon zest, and salt. Process briefly to blend. Combine the egg white, oil, and water in a measuring cup. With the machine running, drizzle the liquid mixture into the bowl. Add up to 1 tablespoon water if needed. Turn off the machine as soon as the ingredients start to bind together.

Turn the mixture onto a lightly floured work surface. Pat into a disk (the mixture will be soft). Transfer to the bottom of the prepared pan. Press into the bottom and 1/2" up the side. Refrigerate for 15 minutes.

To Prepare the Filling: Combine the preserves and cornstarch in a small bowl. Add the peaches and blueberries and toss gently to mix. Spoon into the prepared crust. Bake for about 1 hour 15 minutes or until the juices are bubbling. Place pan on a rack to cool completely.

To Prepare the Topping: Whisk the yogurt with the honey in a bowl. Spoon on top of each serving and top with a reserved pecan half.

NUTRITION (per serving) 322 calories, 6 g protein, 44 g carbohydrates, 15 g fat, 1.5 g saturated fat, 1 mg cholesterol, 52 mg sodium, 3 g fiber

BLUEBERRY-POMEGRANATE SMOOTHIE

SERVINGS: 1

2/3 cup frozen blueberries (unthawed)

1/2 cup fat-free French vanilla yogurt (we used Stonyfield)

1/3 cup vanilla soy milk

1/4 cup pomegranate juice

Put 2/3 cup frozen blueberries (unthawed, 1/2 cup yogurt, 1/3 cup soy milk, and 1/4 cup pomegranate juice into a blender.

Blend on high speed until smooth.

NUTRITION (per serving) 226.8 cal, 9.2 g pro, 44.9 g carb, 3 g fiber, 2 g fat, 0.3 g sat fat, 123.4 mg sodium

SUPERNATURAL BROWNIES

This is from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This recipe is an accidental creation by Nick Malgieri, who (in a rare human moment for a pastry chef) once forgot to double the flour when baking his own fudge brownie recipe. He also adds a measure of brown sugar to the basic formula. The experts are divided as to whether the brown sugar actually contributes flavor or simply makes the brownie moister (molasses, which makes brown sugar brown, is powerfully hydrophilic). It’s my belief that the slightly bitter taste of molasses acts as an invisible enhancer to the chocolate. The result is as complex and sophisticated as any terrine or truffle I have ever produced.”

Yield: 15 large or 24 small brownies; Time: About 1 hour

This was featured in “Simple Pleasure, American Style”, and can be viewed online here.

Ingredients

2 sticks (16 tablespoons) butter, more for pan and parchment paper

8 ounces bittersweet chocolate

1 cup dark brown sugar, such as muscovado

1 cup granulated sugar

4 eggs

1/2 teaspoon salt

2 teaspoons vanilla extract

1 cup flour

1/2 cup chopped walnuts or 3/4 cup whole walnuts, optional

Preparation

Butter a 13-by-9-inch baking pan and line with buttered parchment paper. Preheat oven to 350 degrees. In top of a double boiler set over barely simmering water, or on low power in a microwave, melt butter, chocolate and sugars together. Cool slightly. In a large bowl or mixer, whisk eggs. Whisk in salt and vanilla.

Whisk in chocolate mixture. Fold in flour just until combined. If using chopped walnuts, stir them in. Pour batter into prepared pan. If using whole walnuts, arrange on top of batter. Bake for 35 to 40 minutes or until shiny and beginning to crack on top. Cool in pan on rack.

Tip

For best flavor, bake 1 day before serving, let cool and store, tightly wrapped.

MEDITERRANEAN QUINOA STUFFED PEPPERS

This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.

"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."

Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)

To view this online, click here. To check out Kaleigh's website, go to Lively Table.

Ingredients

2 large red bell peppers

1 cup cooked quinoa

1 cup low sodium cooked chickpeas

1 cup cherry tomatoes, quartered

2 tablespoons pine nuts

2 tablespoons sliced black olives

1 clove garlic

1 teaspoon red wine vinegar

1 teaspoon dried oregano

Chopped parsley, for serving (optional)

PreparationHeat oven to 350F.

Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.

In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.

Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).

Ingredient Variations and Substitutions

You may use cooked brown rice or other grain, such as farro, in place of the quinoa.

Include any vegetables that you have in your refrigerator that need to be used.

Cooking and Serving Tips

Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.

Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.

SLOW COOKER CHICKEN PIE SOUP

This comes from a wonderful site I’ve just found called Baked by Rachel. I definitely recommend checking it out!

This recipe begins, “A hearty slow cooker chicken pie soup, loaded with chicken and vegetables. This comforting dish is perfect for chilly months!”

Yield: Serves 6 - 8; Prep Time: 15 minutes; Cook Time: 4 hours, 30 minutes.

To view this online, click here.

Ingredients

1 lb boneless chicken breast

3/4 C onion

1/2 C celery

3/4 C carrots

7 oz can peas, drained (roughly 3/4C)

7 oz can corn, drained (roughly 3/4C)

3 1/2 C russet potatoes

3 cloves garlic, minced

2 1/2 tsp salt

1 tsp ground black pepper

1 tsp dried thyme

1 bay leaf

3 1/2 C chicken broth

1 1/2 C heavy cream

1/3 C all purpose flour* (see note)

Directions

Trim chicken breast of any fat. Chop onion, celery and carrots into small pieces. Peel and chop potatoes into 1-inch pieces. Drain peas and corn. Mince garlic.

To the bowl of a 5-6 quart slow cooker add prepared chicken and vegetables, along with salt, pepper, thyme, bay leaf and chicken broth. Cover and allow to cook on high for 4 hours.

Remove and discard bay leaf. Remove chicken breast, shred and return to slow cooker.

In a medium bowl whisk together flour and heavy cream until smooth. Pour into slow cooker, stirring to combine. Replace cover and continue cooking for an additional 30-45 minutes.

Serve warm.

Note: *2-3Tb cornstarch may be used in place of the flour

CROCKPOT MAPLE BBQ CHICKEN SANDWICHES

1/2 C. maple flavored syrup

2 T. prepared mustard

2 T. Worcestershire sauce

2 t. lemon juice

1/2 t. chili powder

1/4 t. garlic powder

4 boneless, skinned chicken breasts

Place all ingredients in crockpot & cook on LOW for about 7 to 8 hours or until chicken is done.

You can either eat the breasts whole or shred them on buns or rice for more points.

4 servings = 225 calories, 4g fat, 1g fiber.

5 points per serving

From: Weight Watchers crockpot email list