Life After Bariatric Surgery Group Recipes of the Month- October

These delicious recipes will help keep you warm this autumn.

Black Bean Chili

Serves 6

You can have this chili on the table in no time at all since you probably already have the ingredients in your pantry.

We like ours made with black beans, but you can also use red kidney or pinto beans, or mix two kinds of beans together. For a change of pace, serve the chili over quinoa instead of rice.

Ingredients

2 tsp. vegetable oil

1 medium onion, finely chopped

1 medium green bell pepper, diced

2 jalapeño peppers, seeded and minced

2 cloves garlic, minced

1 Tbs. chili powder

1 tsp. ground cumin

1 tsp. dried oregano

⅛ tsp. cayenne pepper

14-oz. can Mexican-style stewed tomatoes

¾ cup water

1 cup fresh or frozen corn kernels

⅓ cup chopped fresh cilantro

Two 16-oz. cans black beans, rinsed and drained

Directions

  1. In large nonstick pot, heat oil over medium heat. Add onion, bell pepper, jalapeño and garlic and cook, stirring often, until vegetables begin to soften, 5 minutes. Add spices, tomatoes, beans and water, and simmer 15 minutes.
  2. Stir in corn and cook 1 minute. Stir in cilantro and serve.

Nutrition per serving 145 Calories; 7 g Protein; 1 g Total Fat; 33 g Carbohydrates.

Recipe from Vegetarian Times. October 1998. http://www.vegetariantimes.com/recipe/black-bean-chili/.

 

Curried Chicken with Fresh & Dried Cranberries

Serves 8

The dish is excellent prepared ahead and reheated.  You can cool, cover and refrigerate for up to 2 days so it is a convenient entree for lunches and midweek dinners.

Ingredients

3 teaspoons canola oil, divided

2 pounds boneless, skinless chicken breasts, trimmed and cut crosswise into 1/2-inch-thick slices

3 tablespoons mild or medium-hot curry powder, divided

2 teaspoons butter

1 small onion, chopped

1 tablespoon yellow mustard seeds

Generous 1/4 teaspoon ground cardamom, or cloves

1 15-ounce can diced tomatoes with mild green chiles

1 1/2 cups reduced-sodium chicken broth

1 1/3 cups sweetened dried cranberries

1 cup cranberries, fresh or frozen, thawed, coarsely chopped (see Note)

1 tablespoon minced fresh ginger

1/4 teaspoon salt

Chopped fresh cilantro, for garnish

Directions

  1. Heat 1 1/2 teaspoons oil in a nonreactive Dutch oven (see Note) over medium-high heat. Add half the chicken pieces and sprinkle with a generous 1/2 teaspoon curry powder. Cook, stirring occasionally, until the chicken is beginning to brown, about 5 minutes. Transfer to a large plate. Heat the remaining 1 1/2 teaspoons oil in the pot. Add the remaining chicken; sprinkle with another generous 1/2 teaspoon curry powder and cook, stirring occasionally, until beginning to brown, about 5 minutes. Transfer to the plate.
  2. Add butter, onion and mustard seeds to the pot; cook, stirring, until the seeds pop and the onion begins to brown, 2 to 4 minutes. Return the chicken and any accumulated juices to the pot, sprinkle with the remaining curry powder and cardamom (or cloves); stir to coat the chicken with the spices. Cook, stirring, for 1 minute. Stir in tomatoes, broth, dried and fresh cranberries, ginger and salt. Bring to a boil, reduce heat to a simmer and cook, uncovered and stirring occasionally, until the mixture reduces slightly and the chicken is cooked through, 10 to 12 minutes more. Serve garnished with cilantro.

Nutrition per serving (3/4 cup): 246 Calories; 6 g Fat; 2 g Sat; 24 g Carbohydrates; 25 g Protein

Notes: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.

A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Recipe from EatingWell:  October/November 2005: http://www.eatingwell.com/recipes/curried_chicken_with_fresh_dried_cranberries.html

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