Mexican chicken stew with quinoa & beans

Ingredients

1 tbsp olive oil

1 onion, sliced

2 red peppers, deseeded and chopped into largish chunks

3 tbsp chipotle paste

2 x 400g cans chopped tomatoes

4 skinless chicken breasts

140g quinoa

2 chicken stock cubes

1 x 400g can pinto beans, drained

small bunch coriander, most chopped, a few leaves left whole

juice 1 lime

1 tbsp sugar

natural yogurt, to serve

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Method
1.

Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until
softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato

can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and
gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
2.

Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook
for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander
and lime juice, then check for seasoning before covering to keep warm.

3.

Lift the chicken out onto a board and shred each breast using two forks. Stir back into the
tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some
coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Spaghetti With Wilted Greens and

Walnut-Parsley Pesto

Romulo Yanes

Ingredients

1 (1-pound) box whole-wheat spaghetti

1 bunch Swiss chard, chopped

1 cup packed fresh flat-leaf parsley

1/2 cup packed fresh baby spinach

1/4 cup walnuts, toasted

1 small clove garlic, peeled and chopped

2 tablespoons plus 2 teaspoons olive oil

1 teaspoon finely grated lemon zest

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

6 large eggs

Preparation
1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve
1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to
pot.
2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1
tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.
3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in
batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2
minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.
4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide
pasta among 6 shallow bowls and top each with a fried egg.

Ingredients
1 tablespoon canola oil
1 garlic clove, minced
1/2 teaspoon chipotle chile powder
1/4 teaspoon salt
1/3 cup water

1 (15-ounce) can organic black beans, drained

1 (15-ounce) can organic kidney beans, drained
3 tablespoons refrigerated fresh salsa $
6 (10-inch) reduced-fat flour tortillas (such as Mission)
1 cup (4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1 1/2 cups chopped plum tomato (about 3) $
1 1/2 cups shredded romaine lettuce $
6 tablespoons thinly sliced green onions
6 tablespoons light sour cream

Preparation
1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in
chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce
heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.
2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top
each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1
tablespoon sour cream; roll up.

Tofu Steaks with Shiitakes and Veggies

Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr

Try a quick vegetarian entre full of flavor and rich vegetables for dinner tonight.

Read Reviews (19)

Yield:

Serves 4
Total time: 35 Minutes

Video
Tofu Steaks with Shiitakes

Recipe from

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Recipe Time
Total:

35 Minutes

Nutritional Information
Calories 268
Fat 16.5 g
Satfat 2.7 g
Monofat 5.3 g
Polyfat 7.9 g
Protein 11.4 g
Carbohydrate 19 g
Fiber 2.2 g
Cholesterol 0.0 mg
Iron 1.8 mg
Sodium 462 mg
Calcium 91 mg
Search for Recipes by Nutrition Data

Ingredients
1 (14-ounce) package extra-firm tofu, drained
3 tablespoons dark sesame oil, divided
3 tablespoons lower-sodium soy sauce, divided
1 cup julienne-cut red bell pepper
1 cup matchstick-cut carrot
1/8 teaspoon salt
4 garlic cloves, thinly sliced

2 ingredients on sale for ZIP 14853

1 (5-ounce) package pre-sliced shiitake mushrooms

1/2 cup organic vegetable broth
1 tablespoon honey
2 teaspoons sherry vinegar
1/2 teaspoon crushed red pepper
Cooking spray

Preparation
1. Cut tofu in half crosswise and again in half lengthwise. Pierce tofu liberally with a fork. Place
in a shallow dish. Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl. Pour
soy mixture over tofu; let stand 15 minutes, turning once. Set aside.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add
bell pepper, carrot, and salt; saut 3 minutes. Remove from pan. Add remaining 1 tablespoon oil;
swirl to coat. Add garlic and mushrooms; saut 4 minutes. Add remaining 2 tablespoons soy
sauce, broth, and next 3 ingredients. Simmer 3 minutes or until thickened. Remove from heat.
3. Remove tofu from marinade; reserve marinade. Heat a grill pan over high heat. Coat pan with
cooking spray. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved
marinade. Arrange 1 tofu steak on each of 4 plates; top each serving with about 1/3 cup carrot
mixture and about 2 tablespoons mushroom mixture.

Recipes Spiced Lentils and Poached Eggs

Spiced Lentils and Poached Eggs

Photo: Johnny Autry; Styling: Cindy Barr, Lindsey Lower

Read Reviews (30)

Yield:

Serves 4

Video
Slicing and Chopping Tomatoes

Video
How to Poach Eggs

Recipe from

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22 Healthy Lunch Ideas

Top-Rated Soup Recipes

Nutritional Information
Calories 291
Fat 6.8 g
Satfat 1.7 g
Monofat 3.6 g
Polyfat 1.1 g
Protein 20.5 g
Carbohydrate 35.1 g

Fiber 4 g
Cholesterol 181 mg
Iron 2.7 mg
Sodium 379 mg
Calcium 74 mg
Search for Recipes by Nutrition Data

5 ingredients on sale for ZIP 14853

Edit ZIP/Favorite Stores

Ingredients
1 cup dried small red lentils
3 cups water
1 bay leaf
2 teaspoons olive oil $
1 cup chopped onion $
1 cup chopped tomato $
1 teaspoon curry powder
1/4 teaspoon ground cumin
1/2 teaspoon salt, divided
1/8 teaspoon ground red pepper
1 garlic clove, minced
1 tablespoon white vinegar
4 large eggs $
1/4 teaspoon freshly ground black pepper
1/4 cup plain low-fat Greek yogurt $
2 tablespoons chopped fresh cilantro

Preparation
1. Combine first 3 ingredients in a large saucepan. Bring to a boil. Cover, reduce heat, and
simmer 20 minutes or until lentils are tender. Drain; discard bay leaf.

2. Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and
tomato; saut 8 minutes or until onion is tender. Add curry, cumin, 1/4 teaspoon salt, red pepper,
and garlic; saut 2 minutes. Add lentils; cook 1 minute. Remove from heat.
3. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add
vinegar to pan. Break eggs into custard cups. Gently pour eggs into pan; cook 3 minutes or until
desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about
3/4 cup lentil mixture on each of 4 plates; top each serving with 1 poached egg. Sprinkle evenly
with remaining 1/4 teaspoon salt and black pepper. Top each serving with 1 tablespoon yogurt
and 1 1/2 teaspoons cilantro.

Mexican-Style Grilled Vegetable Sandwich

Photo: Jennifer Causey; Styling: Lindsey Lower

This classic Mexican sandwich, or torta, swaps the usual meat for colorful grilled summer vegetables. The
traditional black bean spread adds protein and acts as a moisture barrier so the bread stays extra crispy.

Read Reviews (3)

Yield:

Serves 4 (serving size: 1 sandwich quarter)

Ingredients
1 large red bell pepper $
2 tablespoons fresh lime juice $
1 tablespoon minced fresh oregano
1 tablespoon olive oil $
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground red pepper
1 (15-ounce) can unsalted black beans, rinsed and drained
Cooking spray
1 large zucchini, cut lengthwise into (1/4-inch-thick) slices
1 small red onion, cut into (1/4-inch-thick) slices
1 (12-ounce) ciabatta bread loaf, halved horizontally
1/4 teaspoon kosher salt
2 ounces reduced-fat pepper-Jack cheese, shredded (about 1/2 cup)

Preparation
1. Preheat broiler to high.

2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin
sides up, on a foil-lined baking sheet; flatten with hand. Broil 11 minutes or until blackened.
Wrap pepper halves in foil. Let stand 5 minutes; peel. Cut into strips.
3. Place juice, oregano, oil, cumin, 1/4 teaspoon black pepper, ground red pepper, and beans in
the bowl of a food processor; pulse 5 times or until coarsely chopped.
4. Heat a grill pan over high heat. Coat pan with cooking spray. Arrange zucchini and onion
slices on pan; grill 5 minutes on each side.
5. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell. Spread black bean
mixture over bottom half of bread; top with zucchini, onion, and bell pepper. Sprinkle with
remaining 1/4 teaspoon black pepper, salt, and cheese. Top with top half of bread. Coat both
sides of sandwich with cooking spray. Place sandwich on grill pan; top with a heavy skillet. Grill
3 minutes on each side or until cheese melts. Remove sandwich from pan; cut into quarters.

Lentil Chilli

Ingredients:

1 medium yellow onion, chopped

1 large red bell pepper, chopped

8 cups low-sodium vegetable broth, divided

5 cloves garlic, finely chopped

4 teaspoons salt-free chili powder

1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)

2 (15-ounce) cans no-salt-added diced tomatoes

1/4 cup chopped fresh cilantro

Method:
Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring
frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6
minutes. Stir in 3 tablespoons of the broth and continue to cook, stirring, until onion is soft
and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly.

Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and
simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10
minutes longer. Stir in cilantro and serve.

BLACK BEANS AND RICE EXTRAVAGANZA

Ingredients:

2 cans no-salt-added black beans, rinsed and drained

1 cup water or reduced-sodium vegetable broth

1 tablespoon liquid aminos

1 teaspoon salt-free chili powder

2 tomatoes, chopped

1 bunch green onions, chopped

1 can water chestnuts, drained

1 cup corn, fresh, frozen, or canned

2 bell peppers, seeded and chopped

1 bunch cilantro, rinsed and chopped

1 avocado, peeled and sliced

3 cups cooked brown rice

Salsa or tamari to taste

Method:
Heat the beans with water or broth, liquid aminos and chili powder. Place the chopped
vegetables and cilantro in individual bowls. To serve, place several big spoonfuls of brown
rice onto large plates and ladle beans on top. Add generous handfuls of chopped vegetables,
cilantro, and avocado on top of the beans. Add salsa or tamari to taste.

Sweet-&-Sour Chicken Drumsticks

Makes: 4 servings
Active Time: 40 minutes
Total Time: 40 minutes
NUTRITION PROFILE

INGREDIENTS

1/2 teaspoon freshly grated orange zest

1/4 cup orange juice
1/4 cup water
3 tablespoons honey
1 tablespoon plus 1 teaspoon cider vinegar, divided
1/2 teaspoon salt, divided
1/4 teaspoon ground coriander
1 teaspoon cornstarch
1/4 cup chopped fresh mint
8 chicken drumsticks, (about 2 pounds), skin removed, trimmed
1/4 teaspoon freshly ground pepper

PREPARATION
1.
2.

Preheat grill to medium. (No grill? See Broiler Variation, below.)

To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1
tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil.
Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to

the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove
from the heat. Stir in mint.
3.
Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill
rack (see Tip). Grill the drumsticks until crispy on all sides and an instant-read thermometer
inserted into the thickest part registers 165F, about 15 minutes total. Serve the drumsticks
with the dipping sauce on the side. Broiler variation: Position oven rack in the upper third of
the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking
spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an
instant-read thermometer inserted into the thickest part registers 165F, about 15 minutes
total.

TIPS & NOTES

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the
rack. (Don't use cooking spray on a hot grill.)

Black Bean Croquettes with Fresh Salsa

Staples like canned black beans and frozen corn transform into spicy croquettes in mere
minutes. Serve with warm corn tortillas, coleslaw and lime wedges.

Makes: 4 servings, 2 croquettes & 1/2 cup salsa each

Active Time: 25 minutes

Total Time: 45 minutes

NUTRITION PROFILE

1.
2.

2 15-ounce cans black beans, rinsed

1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced

Preheat oven to 425F. Coat a baking sheet with cooking spray.

Mash black beans and cumin with a fork in a large bowl until no whole beans remain.
Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon
chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean
mixture.
3.
Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili
powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture
into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning
to coat. Place on the prepared baking sheet.
4.
Bake the croquettes until heated through and the breadcrumbs are golden brown,
about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the
croquettes.