In a large bowl, combine the chickpeas, tomato, garlic, lime juice, cilantro, oil, and cumin. Mix well and serve with salad or rice.
Yield: 4 Servings
In a large nonstick saucepan, combine three-fourths of the black beans, one-half of the tomatoes, and the water and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)
Add the remaining black beans and tomatoes, along with the celery, onion, jalapeno, garlic, and cumin. Season with black pepper and red pepper flakes. Cover the pot, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.
Yield: 6 servings; Serving = 1 cup
In a large bowl, combine the chicken, apple, celery, pecans, parsley, onion, mint, jalapeno pepper (if desired), salt, lemon juice, and oil; stir. Add the avocado; toss gently until all the ingredients are combined, leaving some diced avocado visible while mashing some. Serve over the mixed greens.
Yield: 4 servings
Soak 8 (6") wooden skewers in water for at least 30 minutes (or have metal skewers ready). Preheat a grill to high.
Add the beef, garlic, ginger, scallions, and soy sauce to a medium bowl. Mix well to combine. Season with salt.
Divide the mixture into 8 equal portions. Take 1 portion and shape it around a skewer, flattening the meat so it’s about 1-1⁄2" wide and covers about 5" of the skewer’s length. Place the finished skewer on a dinner plate. Repeat with the remaining meat mixture and skewers. Transfer the plate to the freezer and let the skewers sit about 10 minutes.
Grill the skewers for 2 to 3 minutes per side, or until the meat is cooked through and no longer pink. Divide the yakitori among 4 serving plates, and serve immediately, alongside the dressing for dipping, if desired.
Note: Be careful not to overdo the dressing or the dipping. Each tablespoon of my suggested dressing adds 40 calories, 3.5 grams of fat, and 120 milligrams of sodium.
Yield: 4 servings
Preheat the oven to 400°F. Lightly mist a small nonstick baking sheet with oil spray.
In a medium shallow bowl, combine the yogurt, basil, oregano, thyme, garlic powder, salt, and pepper. Stir to mix well.
Place 2 tablespoons of the breadcrumbs in another medium shallow bowl. Set next to the yogurt mixture. Dip 1 breast into the yogurt mixture to coat. Transfer to the breadcrumbs to coat evenly. Place it on the prepared baking sheet. Add the remaining 2 tablespoons breadcrumbs to the breadcrumb bowl. Repeat the procedure with the second breast. Place, not touching the other breast, on the baking sheet.
Bake for 10 minutes. Flip the chicken and bake for 8 to 10 minutes, or until no longer pink. Serve immediately with mustard or marinara sauce to taste on the side, if desired.
Yield: 3 Servings; Serving = 2 and 2/3 ounces of chicken
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Heat the oil in a 3-quart saucepan over medium heat. Add the onion and cook for about 4 minutes, or until softened. Add the ginger and garlic and cook, stirring, until light golden. Add the curry powder, coriander, and cumin. Cook, stirring well, for 1 minute, or until fragrant. Add the tomatoes, coconut milk, broth, and fish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep the mixture warm.
Preheat the charcoal grill. Brush the chicken breasts lightly with olive oil and arrange them on a rack set about 6 inches over the glowing coals. Grill the breasts for about 4 minutes on each side, or until they’re just cooked through and the juices run clear. (Alternatively, the chicken may be grilled on a hot, ridged grill pan over medium-high heat.) Season with salt and pepper. Place the chicken on dinner plates and top with the warm curry sauce. If the sauce becomes too thick, additional broth or water may be added.
Notes: Light coconut milk has less fat, fewer calories, and lighter flavor than regular coconut milk.
Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asian markets, specialty foods stores, and some supermarkets.
Yield: 6 servings
