Wednesday, November 30, 2011

Hearty White Bean Chili

YIELD: 8 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 9 hours 5 minutes



Ingredients
• 1 lb / 454 g dry great northern beans or white kidney beans, rinsed and picked over
• 4 cups / 950 ml low-sodium chicken broth
• 2 cups / 480 ml yellow onions, chopped
• 3 large cloves garlic, minced
• 2 tsp / 10 ml ground cumin
• 1½ tsp / 7.5 ml dried oregano
• 1 tsp / 5 ml dried ground coriander
• 1/8 tsp / 0.625 ml ground cloves
• 1 x 4-oz / 120 ml can chopped green chilies
• 2 lbs / 907 g boneless, skinless chicken or turkey breast, grilled and cubed
• 1 tsp / 5 ml sea salt
Preparation
  1. Place beans in a soup kettle or Dutch oven. Add enough water to cover beans by two inches. Bring to a boil. Let boil for 5 minutes. Remove from heat and let stand covered for 1 hour. Drain and rinse. Discard liquid.
  2. Place beans in a slow cooker. Add the chicken broth, onions, garlic and seasonings. Cover and cook on low heat for 7 hours or until beans are not quite tender. Add the chilies, chicken and sea salt. Cook for another hour until beans are tender.
Nutritional Value per Serving:
Calories: 259
Calories from Fat: 21
Total Fat: 2 g
Saturated Fat: 0.1 g
Total Carbs: 18 g
Fiber: 5 g
Protein: 39 g
Sodium: 818 mg
Cholesterol: 2.5 mg

Wednesday, August 31, 2011

Crock Pot Porridge





Nutrients for One-Cup Serving
Calories: 313
Calories from Fat: 29
Protein: 10 g
Carbs: 63 g
Dietary Fiber: 8 g
Fat: 3 g
Sodium: 3 mg

YIELD: 8 one-cup servings
PREPARATION TIME: 5 minutes
COOKING TIME: several hours in a slow cooker


Details
This recipe comes from the book, The Eat-Clean Diet® Cookbook! Whole grains are essential for building strong, lean bodies. What better way to start your day than with a crock pot loaded with the best of the body-building whole grains. Jazz up the porridge with fresh berries, flaxseed, wheat germ and bee pollen. Guess who’s buff now?
Ingredients
• 1/2 cup / 120 ml cracked wheat
• 1 1/2 cup / 335 ml steel cut oats
• 1/2 cup / 120 ml rye flakes
• 1/2 cup / 120 ml brown rice
• 1/4 cup / 60 ml wheat germ
• 6 1/2 cups / 1.5 L water or any combination of liquids including water, rice milk, soy milk, almond milk, goats milk and/or water to equal 6 1/2 cups
• 1/2 cup / 120 ml raisins
• 1/2 cup / 120 ml chopped dates
• 1 1/2 tbsp / 22 ml best-quality vanilla
• Pinch nutmeg
Preparation
  1. Place all ingredients in a 3-quart-or-greater crock-pot. Stir well to combine all ingredients. Cover.
  2. Set on lowest cooking temperature and cook overnight. If your crock-pot cooking time is set by length of cooking time, set for the longest cooking time and lowest heat.
  3. Spoon into cereal bowls in the morning and serve piping hot!
Tip
Add any dried fruit you may like to this dish; it is very forgiving.

Monday, February 7, 2011

Broiled Tilapia

3-4 Tilapia filets
2 Tbs. of butter
2 Tbs. dried basil
2 Tbs. lemon juice

Step 1: Place your Tilapia in a glass baking dish.  Melt 1 Tbs. butter, add 1 Tbs. basil, and 1 Tbs. of lemon juice.  Brush the butter mixture over the fish and broil on high for 7 minutes.
Step 2: Turn fish and repeat step one.

Pairs well with: whole grain couscous and steamed brocolli