Confessions Of A Foodie: Black Bean Breakfast Burrito w/Plantains & Mango Salsa

Showing posts with label Black Bean Breakfast Burrito w/Plantains & Mango Salsa. Show all posts

Thursday, September 7, 2023

Breakfast

When I was growing up (more years ago than seems possible), two of my friends - a brother and sister - lived next door. They were the oldest of four kids, and I thoroughly enjoyed hanging around with them. Frequently, when my mother was fixing dinner, I'd wander over to Robbie and Audrey's place to see what they were doing.

At one point, I noticed that on Thursday evenings (the last night before pay-day for most families in our neighborhood), their mother would have the four kids at the table, wolfing down cereal, pancakes, French toast, or other breakfast foods for dinner. If it was a cereal night, all the remaining cereal boxes from the previous shopping trip would be on the table, along with a gallon of milk, happy slurping noises coming from the table.

"Eat up!" their mother would admonish. "We'll get more cereal tomorrow, so you guys can finish those boxes up."

I so envied them. "Why can't we have cereal (or pancakes or French toast) for dinner?" I'd ask my mom. This, of course, was especially true whenever she was making that dreaded of meals, liver and onions.

"Those are breakfast things," Mom would explain, as though to a slow child.

Mom, with my younger brother, circa early 1960s

No matter. Since moving out on my own, and starting my own family (who are now grown), I occasionally made breakfast for dinner. There's nothing wrong with that, opinions to the contrary.

And so, here are six breakfast recipes that you can make for breakfast, lunch, or dinner, including Raspberry Cream Cheese French Toast and Breakfast Burritos. Enjoy!

SALSA VERDE SCRAMBLED EGG TACOS

This comes from Old El Paso, and begins, "Enjoy your scrambled eggs in a mini soft tortilla bowl with these delicious breakfast tacos, perfect for kids and adults! They’re topped with shredded cheese, fresh pico de gallo, avocado and Old El Paso™ Creamy Salsa Verde sauce."

Prep Time: 15 minutes; Total Time: 20 minutes; Makes 6 servings

View this online at https://www.oldelpaso.com/recipes/salsa-verde-scrambled-egg-tacos.

Ingredients

6 eggs

1/4 cup milk

1/4 teaspoon salt

2 tablespoons butter

1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls, heated as directed on package

1/2 cup Old El Paso™ shredded Mexican Style 4 Cheese Blend

1/2 cup pico de gallo

1 medium avocado, pitted, peeled, diced

1/3 cup Old El Paso™ Creamy Salsa Verde sauce

Preparation

In large bowl, beat eggs with whisk. Add milk and salt; beat well.

In 10-inch nonstick skillet, melt butter over medium heat. Add egg mixture; cook 3 to 5 minutes, scraping cooked eggs up from bottom of skillet occasionally, until mixture is firm but still moist.

Divide eggs evenly among warm tortilla bowls. Top with cheese, pico de gallo and avocado; drizzle with sauce.

Expert Tips

Try chopped tomatoes in place of pico de gallo.

Kids love to help in the kitchen. After filling tortillas with eggs, let the kids top with their favorite cheese and fresh toppings!

Add cooked breakfast sausage to tacos for a flavor twist.

YOGURT PARFAIT BREAKFAST POPSICLES

This one comes from one of my favorite emailing sites, thekitchn. If you haven't already signed up for the great emails from thekitchn or it's brother site, Apartment Therapy, you're missing some really cool stuff.

You can view this recipe online here, along with photos of these incredible breakfast popsicles and everything that Faith Durand has to say about these. Serves 6.

Ingredients

1 1/2 pints strawberries, hulled and roughly chopped (around 3 cups chopped)

1/4 cup sugar (or honey)

1 cup Greek yogurt

1/4 to 1/2 cup milk

2 to 3 tablespoons honey

3/4 cups granola

Directions

Combine the strawberries and sugar (or honey) in a small saucepan and stir gently to combine. Let the berries macerate on the counter for at least 10 minutes, until the sugar is dissolved and syrupy.

Place the pan over medium-high heat and bring to a r. Cook for 8 to 10 minutes, stirring often, until the strawberries are thick and jammy. Remove from heat and let cool to room temperature. You should have about 1 cup of jammy fruit. (At this point, the strawberries can be refrigerated for up to a week.)

When ready to assemble the popsicles, whisk together the yogurt, 1/4 cup of the milk, and 2 tablespoons of honey. The yogurt should be thick, but pourable (roughly the consistency of regular yogurt). If needed, whisk in a little more milk. Taste and add more honey if desired.

Scoop out 1/4 cup of the yogurt mixture and stir it into the granola. This will help the granola freeze into the popsicles.

Arrange 6 popsicle molds (1/2 cup capacity) on your work surface. Pour a generous spoonful of yogurt into the bottom of each mold. Add a scoop of granola and then a spoonful or two of strawberries. Continue layering yogurt, granola, and strawberries until the molds are filled. Tap the molds lightly agains the counter or use a popsicle stick to work out any air bubbles between the layers.

Insert popsicle sticks into each mold and place the popsicles in the freezer. Freeze until solid, at least 6 hours.

To unmold, run the popsicle molds under hot running water for a few seconds and gently easy the popsicles out of the molds. Popsicles will keep in the freezer for several weeks.

Recipe Notes

You can substitute 1 1/4 cups of regular yogurt for the Greek yogurt. As long as it's pourable, there's no need to thin the yogurt any further.

The strawberries can be replaced with an equal amount of any other fruit.

You can also substitute 1 cup any flavor of jam or fruit preserves for the berries. Skip the jam-making step and proceed with assembling the popsicles.

RANCHER'S BREAKFAST PIE

This is from one of the many emailing lists that I've subscribed to over the years. Not sure which one this came from, or who sent it. But it's yummy!

Ingredients

6 eggs, beaten

1/3 C milk

2 C (8 oz) shredded milk cheddar cheese

8 slices bacon, crisply cooked and crumbled

3 T chopped green onion

2 T chopped green bell pepper

1/4 t white pepper

2 C refrigerated shredded hash brown potatoes

1/2 t salt

1/4 t black pepper

1 T butter or margarine, melted

Paprika

Directions

In large bowl, combine eggs and milk. Stir in cheddar cheese, bacon, onion, bell pepper and white pepper. Pour into well buttered 9 inch pie plate. Toss potatoes with salt and black pepper; sprinkle over egg mixture. Drizzle butter over potatoes; sprinkle with paprika. Bake at 325 40 to 50 minutes or until knife inserted in center comes out clean. YIELD: 6 servings.

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begin, "Ripe plantains have a starchy consistency like potatoes, but with more fiber." Serves 4 in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Directions

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

SAUSAGE-PEACH BAKE

This is from the infamous long-since-forgotten emailing list.

Makes about 8 servings.

Ingredients

2 cups Bisquick

1 (16 ounce) can sliced peaches, drained and juice reserved

1 package brown-and-serve sausage links

1/4 cup granulated sugar

1 egg

1 cup milk

1 tablespoon cornstarch

3/4 cup maple syrup

1 tablespoon butter

Directions

Preheat oven to 350 degrees F. Grease a 13 x 9-inch baking pan.

Mix Bisquick, egg and milk, then spread into prepared pan.

Slice each sausage link into four or six pieces. Lay over batter, and top with peach slices. Bake for 30 minutes or until done.

While mixture is baking, combine 1/2 cup of the peach juice, sugar and cornstarch in a saucepan, then cook until mixture bubbles and thickens. Stir in syrup and butter. Remove baked mixture from oven, and cut into squares.

Serve with warm cooked sauce.

EASY BREAKFAST BURRITOS

This comes from Old El Paso, and begins, "This Southwest breakfast is quick enough for busy weekends. Or, you can try our make-ahead tip to freeze and reheat for a winning grab-and-go breakfast all week long."

Prep Time: 35 minutes; Total Time: 35 minutes; Makes 6 servings

To view this online, go to https://www.oldelpaso.com/recipes/easy-breakfast-burritos.

Ingredients

6 eggs

2 tablespoons Old El Paso™ chopped green chiles (from 4.5-oz can)

1 to 2 tablespoons milk

6 fully cooked breakfast sausage links, cut into small pieces

1 bag (1 lb 4 oz) refrigerated shredded hash brown potatoes

6 Old El Paso™ flour tortillas for burritos (from 11-oz package)

2 cups shredded Mexican cheese blend (8 oz)

Preparation

In large bowl, beat 6 eggs, 2 tablespoons Old El Paso™ chopped green chiles and 1 to 2 tablespoons milk until well blended. In 10-inch skillet over medium heat, cook eggs, stirring occasionally, until scrambled. Stir in 6 fully cooked breakfast sausage links, cut into small pieces; heat until warm. Set aside.

Cook 1 bag (1 lb. 4 oz.) refrigerated shredded hash brown potatoes as directed on bag; set aside.

To assemble burritos, spoon line of hash browns down center of each of 6 Old El Paso™ flour tortillas for burritos. Top with 2 cups shredded Mexican cheese blend and the scrambled eggs.

Roll up each tortilla tightly to secure filling. Serve immediately, or freeze as directed below.

To freeze, wrap each burrito in paper towel; wrap in foil. Freeze. To reheat, remove and discard foil. Microwave each frozen paper towel-wrapped burrito on High 2 minutes 30 seconds, turning burrito over halfway through heating.

Expert Tips

Change breakfast sausage out for cooked chorizo pork sausage for a delightful Southwest kick!

Wrapping the breakfast burrito in a paper towel before the foil helps to absorb the moisture from the burrito and prevent a soggy tortilla. It’s also perfect for microwaving on the go or at work when plates are not necessarily available.

Thursday, February 3, 2022

Breakfast

Wednesday, June 5, 2019

Mexican Recipes

If you love Mexican food as much as I do, today's recipes should get your attention. Try out the Skinny Mexican Chicken Casserole, the Black Bean Breakfast Burrito with Plantains and Mango Salsa, or any of the other offerings today. Enjoy!

ENCHILADAS CON CARNE

This is from Sam Sifton in The New York Times cooking e-newsletter. (Sign up, if you haven’t already. You won’t regret it!)

Sam wrote, “There are a few cool tricks to this recipe, one of which I picked up from an old issue of Bon Appétit, one I learned from Robb Walsh, the great Tex-Mex scholar and restaurateur who runs El Real Tex-Mex in Houston, and a final one I learned by happenstance. First, for the thickening agent in the chile sauce, toast raw all-purpose flour in a pan until it is nutty and golden brown, then reserve it to stir in with the browned beef later in the recipe. Second, if you like truly melty cheese in the classic Tex-Mex tradition, use a mixture of American cheese, like Velveeta, with the Cheddar you use inside and on top of the finished enchiladas. Finally, if you’re fearful that a casserole of cheese, chili and fried tortillas may be a little rich for dinner, serve it with a bowl of tomatillo pineapple salsa on the side. The acidity provides a nice balance. (Note also that as with all recipes, but particularly this one, some planning and practice can get the preparation down to 60 minutes.)”

Yield: 4 to 6 servings; Time: 1 1/2 hours.

This was featured in “Enchiladas Are the Saucy, Cheesy Addition to Your Dinner Table”, and can be viewed online at https://cooking.nytimes.com/recipes/1018152-enchiladas-con-carne.

Ingredients

For the Chili Con Carne:

1/2 cup all-purpose flour

2 tablespoons neutral oil, like canola

1 pound ground chuck beef, ideally 20 percent fat

Kosher salt and ground black pepper, to taste

1 medium white onion, peeled and chopped

2 cloves garlic, peeled and minced

1 jalapeño pepper or more to taste, seeds removed if you want it less spicy, stemmed and chopped

1 cup chopped or canned crushed tomatoes

3 tablespoons chile powder

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano, ideally Mexican

2 cups chicken stock, ideally homemade or low-sodium if store-bought

For the Enchiladas:

1/2 cup neutral oil, like canola

12 yellow corn tortillas

3 cups shredded Cheddar cheese, or a mixture of 1 1/2 cups Cheddar cheese and 1 1/2 cups American cheese, like Velveeta

1 medium-size white onion, peeled and chopped (optional)

Preparation

Prepare the chili con carne: Put flour in a large sauté pan set over medium-high heat. Cook, stirring frequently, until it begins to turn golden brown and smell nutty, then pour it onto a plate to cool.

Wipe out sauté pan and return it to high heat with 2 tablespoons oil. When oil is hot and shimmery, add ground beef to pan, and cook, breaking it up with a fork and stirring, until it is well browned, about 12 to 15 minutes. Season with salt and pepper, then use a slotted spoon to remove meat to a bowl, leaving drippings behind.

Add onion, garlic and jalapeño to pan and cook, stirring to scrape up any browned bits of meat, for 10 to 12 minutes, or until vegetables are soft. Stir in tomatoes and cook until their liquid has evaporated, then add chile powder, cumin and oregano and stir to combine. After a minute or so, when mixture begins to turn fragrant, return browned meat to pan, along with toasted flour, and stir well to combine.

Lower heat to medium-high and slowly stir in chicken stock, 1/2 cup at a time, until mixture has thickened and started to simmer. Lower heat again and allow chili to cook slowly for 45 minutes to 1 hour, until meat is tender. Add more stock or water if needed. Use immediately, or let cool, cover and refrigerate for up to a few days.

When you are ready to cook the enchiladas, heat oven to 425 degrees. In a medium sauté pan set over medium-high heat, heat 1/2 cup neutral oil until it begins to shimmer. Using tongs or a wide spatula, place a tortilla in the hot fat; it should start to bubble immediately. Heat tortilla for about 10 seconds a side, until soft and lightly browned. Remove tortilla and set on a rack set over a baking pan, or just on a baking pan if you don’t have a rack. Repeat with remaining tortillas, working quickly.

Assemble the enchiladas: Using a ladle, put about 1/2 cup chili in the bottom of a 9-by-13-inch baking pan and spread it out a little. Roll a few tablespoons of cheese into each tortilla, along with a tablespoon or so of chili, then place it seam-side down in the pan, nestling each one against the last. Ladle remaining chili over top of rolled tortillas and sprinkle with remaining cheese.

Transfer to oven and bake until sauce bubbles and cheese is melted, about 10 to 15 minutes. Sprinkle chopped onions over the top, if using, and serve immediately.

SKINNY MEXICAN CHICKEN CASSEROLE

This comes from the Tablespoon newsletter, and begins, “An easy Mexican dinner for under 300 calories per serving. You can even assemble it ahead of time and bake before serving!” Prep Time: 25 min; Total Time: 60 min; Servings: 5

To view this online, click here.

Ingredients

1 bag (11 oz) Green Giant™ Steamers™ frozen corn & black beans with brown rice in a Southwestern style sauce

2 cups cubed cooked chicken breast

1 can (10 oz) Old El Paso™ enchilada sauce

1/4 cup chopped green onions (4 medium)

1/4 cup chopped fresh cilantro

1 small red bell pepper, chopped

3/4 cup finely shredded 2% milk reduced-fat Mexican style cheese blend (3 oz)

1 cup shredded lettuce

1 tomato, chopped

Directions

Heat oven to 375°F. Spray 9-inch glass pie plate or shallow small casserole with cooking spray. Cook rice mixture as directed on bag for minimum time. In large bowl, mix chicken, rice mixture and enchilada sauce. Stir in 2 tablespoons of the green onions, the cilantro and bell pepper. Spoon into pie plate.

Bake uncovered 30 to 35 minutes or until bubbly and heated through. Sprinkle with cheese; bake 5 minutes longer or until cheese is melted. Top with shredded lettuce, tomato and remaining green onions.

CLASSIC NACHOS

This is from Better Homes & Gardens, and begins, “These five-ingredient nachos are a cinch to make for a large crowd. Bake a batch for your next party and serve with an array of topping options, like cilantro, jalapeno peppers, sour cream and salsa.”

Prep Time: 15 minutes; Bake Time: 20 minutes at 350°; Servings: 8

View this online here.

Ingredients

5 cups bite-sized tortilla chips (6 ounces)

1 pound ground beef

1 15 ounce can black beans or pinto beans, rinsed and drained

1 cup bottled chunky salsa

1 1/2 – 2 cups shredded cheddar, Colby Jack, or Mexican cheese blend (6 ounces)

Optional toppings (such as thinly sliced green onion, snipped fresh cilantro, seeded and sliced fresh jalapeño chile pepper, sour cream, and/or additional bottled chunky salsa)

Directions

Preheat oven to 350°F. Arrange half of the tortilla chips on an 11- or 12-inch ovenproof platter or pizza pan; set aside.

In a large skillet cook ground beef over medium heat until brown. Drain off fat.

Stir the black beans and the 1 cup salsa into the beef. Spoon half of the mixture over chips. Sprinkle with half the cheese. Bake in the preheated oven for 10 minutes or until cheese melts. Remove from oven. Top with remaining chips, beef mixture, and cheese. Bake for 10 minutes more or until cheese melts.

If desired, top with green onion, cilantro, jalapeño chile pepper, sour cream, and/or additional salsa.

Nutrition Facts Per Serving: 368 calories, (8 g saturated fat, 3 g polyunsaturated fat, 7 g monounsaturated fat), 61 mg cholesterol, 638 mg sodium, 26 g carbohydrates, 5 g fiber, 1 g sugar, 23 g protein.

FLANK STEAK FAJITA BURRITOS

This is from Better Homes & Gardens, and begins, “These delicious steak burritos get a zesty marinade of lime, orange juice, and chipotle peppers. Full of fresh peppers and zucchini, this burrito recipe will quickly become a family favorite.”

Prep: 20 mins; Marinate: 1 hr to 12 hrs; Cook: 25 mins; Servings: 6; Yield: 6 burritos

View this online here.

Ingredients

1 orange

1 lime

1/4 cup plus 1 tsp. vegetable oil

2 – 3 canned chipotle peppers in adobo sauce (seeded if desired), finely chopped

1 1/2 teaspoons ground cumin

1/2 teaspoon salt

1 2 pound beef flank steak, halved crosswise

1 large sweet onion, halved and thinly sliced

2 medium green, red, and/or yellow sweet peppers, cut into thin strips

1/2 medium zucchini, halved and sliced

6 10 inch flour tortillas, warmed

3/4 cup guacamole

1/4 cup snipped fresh cilantro

1 cup purchased salsa verde

Directions

Zest the lime and juice both the orange and lime. In a large resealable plastic bag combine 1/4 cup orange juice, 1 teaspoon lime zest, 2 tablespoons lime juice, 1/4 cup oil, chipotle peppers, 1 teaspoon of the cumin, and the salt. Add steak. Seal bag; turn to coat. Marinate in the refrigerator 1 to 12 hours.

Remove meat from marinade. Reserve 2 tablespoons marinade; discard any remaining marinade. Pat meat dry with paper towels. In a large grill pan, heat 1 teaspoon oil over medium-high heat. Add steak to pan. Cook for 14 to 18 minutes or until steak reaches desired doneness, turning once halfway through cooking. If needed cook in batches. (Or, for a gas or charcoal grill, grill the steak on the greased rack of a covered grill over medium heat for 17 to 21 minutes or until steak reaches desired doneness.) Transfer meat to a cutting board. Cover and let stand 10 minutes. Cut steak across grain into 1/4-inch-thick slices.

Meanwhile, heat the same grill pan* over medium-high heat. Add the onions to the drippings in the pan. Cook, stirring occasionally, for 3 minutes. Stir in the sweet peppers and zucchini. Cook 1 minute more. Add the reserved 2 tablespoons marinade and remaining 1/2 teaspoon cumin. Cook and stir 2 minutes more.

Lay tortillas on a flat work surface. Arrange meat along the bottom one-third of the tortillas. Top with cooked vegetables, guacamole, and cilantro. Fold bottoms of tortillas over filling. Fold in sides. Roll up tortillas tightly. Cut burritos in half. Serve with salsa verde.

Tips

If using a gas or charcoal grill, use a large skillet to cook the vegetables. Use 1 tablespoon vegetable oil in place of the drippings.

Nutrition Facts Per Serving: 620 calories, (8 g saturated fat, 6 g polyunsaturated fat, 6 g monounsaturated fat), 101 mg cholesterol, 1007 mg sodium, 48 g carbohydrates, 7 g fiber, 6 g sugar, 41 g protein.

CHEESY TACO MEATLOAF

This comes from Campbell's Soup, and begins, “It takes just 10 minutes and a few ingredients to put together this scrumptious meatloaf...and when it comes out of the oven you've got two family favorites, tacos and meatloaf, combined into one tasty dish!”

Prep Time: 10 minutes; Total Time: 1 hr 15 minutes; Serves: 8

To view this online, click here.

Ingredients

2 pounds ground beef

1 jar (16 ounces) Pace® Chunky Salsa or Pace® Picante Sauce - Medium

1 1/2 ounces tortilla chips, crushed (about 1/2 cup)

1 egg

1 teaspoon chili powder

3/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/2 cup shredded Cheddar cheese

Directions

Set the oven to 350°F. Thoroughly mix the beef, 1 cup salsa, tortilla chips, egg, chili powder, salt and black pepper in a large bowl. Place the beef mixture into a 3-quart shallow baking pan and shape into an 9x4-inch loaf.

Bake for 1 hour or until the meatloaf is cooked through.

Spread the remaining salsa over the meatloaf and sprinkle with the cheese. Bake for 5 minutes or until the cheese is melted.

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.

To view this online, click here.

2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

Monday, May 27, 2019

Meatless Monday

If it's Monday (and my calendar indicates that it is), then it's time for another Meatless Monday. Here are six recipes to help you through this day, including Lowcountry Pickled Coleslaw and Black Bean Breakfast Burrito with Plantains and Mango Salsa. Enjoy!

CHOCOLATE BANANA CAKE

This comes from the July 2004 issue of Vegetarian Times. It begins, “This cake is as moist as it is healthful.” Serves 16.

This can be viewed online by clicking here.

2 cups spelt flour

1/4 cup soy flour

2/3 cup low-fat cocoa

2 Tbs. oat bran

2 Tbs. cornstarch

1 tsp. baking soda

1 tsp. non-aluminum baking powder

1 tsp. ground cinnamon

1/2 tsp. sea salt

1 12.3-oz. pkg. lite silken tofu

1/4 cup prune purée

3/4 cup (2 medium-sized) mashed bananas

1 1/4 cups evaporated cane juice

1/2 cup enriched soymilk

1 Tbs. pure vanilla extract

Dusting of organic powdered sugar

Preheat oven to 350F. Spray 9×13-inch baking pan with cooking oil spray.

Combine spelt flour, soy flour, cocoa, oat bran, cornstarch, baking soda, baking powder, cinnamon and salt in large mixing bowl. Set aside.

Place tofu in food processor, and blend. Add prune purée and bananas. Blend, add remaining ingredients and process thoroughly. Make a well in dry ingredients, and fold in liquid mixture without overbeating. Pour into prepared pan.

Bake for 35 minutes, or until cake tester inserted in center comes out clean. Remove from oven, and set aside to cool. Sprinkle with organic powdered sugar, and serve.

nutritional information Per SERVING: Calories: 150; Protein: 5 g; Total Fat: 1 g; Saturated Fat: 0 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 195 mg; Fiber: 4 g; Sugar: 18 g; Vegan

BEST PINEAPPLE ORANGE SORBET

I don’t know about you, but I’ve been on several bulletin boards over the years (mainly feminist bulletin boards), and find others’ nicknames on the boards interesting. This was posted on a long-since-forgotten-emailing-list by hungry kitten and was from mydailymoment.com. Hungrykitten wrote, “I like this recipe because you don't need an ice cream maker. Cooking time is freezing time.” Time: 2 1/4 hours; 15 min prep; serves 10.

To view this online, click here.

1/2 cup water

1/2 cup granulated sugar

2 cups orange juice

1 tablespoon lemon juice

1 (20 ounce) can pineapple, crushed

2 teaspoons orange zest, freshly grated

In a medium saucepan, bring water and sugar to a simmer over medium high heat until sugar is dissolved.

In a blender, puree pineapple with its juice until smooth. Transfer to a metal bowl, and stir in lemon juice, orange juice, and orange zest. Freeze until slightly firm, but not frozen and process mixture again in the blender until smooth. Transfer to a freezer container and freeze until firm, about 2 hours.

CRUSTY MACARONI AND CHEESE

This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “Macaroni and cheese may seem an easy proposition. Noodles, cheese. But the secret to this creamy dish with a crunchy and crisp top is American cheese. This is no place for fancy cheeses or fancy noodles. Leave the whole-wheat penne and artisanal orecchiette in the cupboard and bring on the elbow pasta.” Yield: 8 to 12 servings; Time: 1 hour 15 minutes.

This was featured in “Macaroni and Lots of Cheese” and can also be found by clicking here.

Ingredients

3 tablespoons butter

12 ounces extra-sharp cheddar cheese, coarsely grated

12 ounces American cheese or cheddar cheese, coarsely grated

1 pound elbow pasta, boiled in salted water until just tender, drained, and rinsed under cold water

1/8 teaspoon cayenne (optional)

Salt

2/3 cup whole milk

Preparation

Heat oven to 375 degrees. Use one tablespoon butter to thickly grease a 9-by-13-inch baking dish. Combine grated cheeses and set aside two heaping cups for topping.

In a large bowl, toss together the pasta, cheeses, cayenne (if using) and salt to taste. Place in prepared pan and evenly pour milk over surface. Sprinkle reserved cheese on top, dot with remaining butter and bake, uncovered, 45 minutes. Raise heat to 400 degrees and bake 15 to 20 minutes more, until crusty on top and bottom.

LOWCOUNTRY PICKLED COLESLAW

This comes from Kim Severs, also in The New York Times cooking e-newsletter. Kim wrote, “Ben Moïse, a retired game warden in South Carolina, has been serving a version of this coleslaw at his Frogmore stew parties for years. The hot, boiled dressing softens the cabbage and pickles it slightly. The result is a salad that stays delicious even when it sits outside on a picnic table for a few hours. The amount of vegetables can vary, and a finely chopped jalapeño can be added for a little extra heat.” Yield: 8 servings.

This was featured in “Summer Seafood Boils Take On Local Flavor”, and can be found by clicking here.

Ingredients

For the Slaw:

5 cups chopped green cabbage (1/2-inch pieces)

2 cups chopped purple cabbage (1/2-inch pieces)

1/2 heaping cup chopped Vidalia or other sweet onion

1/2 cup finely diced carrot

1/2 cup finely diced red bell or other sweet pepper

For the Dressing:

1 large clove garlic

1/2 tablespoon salt, more to taste

1 tablespoon minced ginger

1/3 cup rice wine vinegar

1/2 cup olive oil

For Serving:

Juice of 1 freshly squeezed lime

Salt and freshly ground pepper

Preparation

Make the slaw: Put the chopped and diced vegetables in a bowl or other container that will fit in the refrigerator.

Make the dressing: Crush the garlic, and with the side of a knife work the salt into the clove until it makes a rough paste. Add the garlic paste, ginger, vinegar, oil and 1/3 cup water to a saucepan and bring to a low boil. Cook for 3 or 4 minutes, stirring now and then. Remove from heat. Allow to cool for 1 or 2 minutes, then pour over the vegetables, tossing well to combine. Refrigerate 4 hours or overnight.

Just before serving, toss with the lime juice and a few grinds of black pepper. Taste and add salt if needed.

BROCCOLI CHOWDER

From Diabetic Gourmet. Yield: 6 servings, 1 cup each

Source: "The Eating Well Diabetes Cookbook"

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion, chopped (1-1/2 cups)

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 large potato, peeled and diced (1-1/2 cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

3-1/2 cups vegetable broth (two 14-ounce cans)

8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

1/2 cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.

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2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

Confessions Of A Foodie