Spicy Vegan Chili 2 Ways*
(see below - dinner for breakfast idea)
- 1 15-oz can of low sodium black or northern beans, rinsed and drained
- ¾ C meatless ground meat* (*“veggie crumbles” or diced baked tofu)
- 1 clove of garlic, minced or 1 tsp squeeze tube of garlic paste
- ½ red or white onion, chopped
- 3 medium sized tomatoes, chopped
- ½ red or green pepper, diced
- 1 jalapeno pepper, chopped (optional) or 2 TBS mild green chilis, canned (optional)
- 1 lemon or lime, juiced
- 1 TBS extra virgin olive oil
- 1 tsp paprika
- 1 TBS cumin seed or 1 ½ tsp cumin powder (use less if sensitive)
- 1/2 tsp salt
- 1 TBS chili paste or chili powder
- Optional chopped cilantro and chives to finish
- In a large saucepan, sauté garlic and onions with extra virgin olive oil and salt on high heat, stirring constantly, until onions are slightly clear.
- Add diced peppers and cook for another 1-2 minutes.
- Add all spices (paprika, cumin, and salt) to onion mix and lower heat to medium.
- Add jalapenos (or green chili) and tomatoes and stir. Cook for another 3 minutes.
- Add beans and lemon juice. Stir in chili paste.
- Lower heat to low and cook for 30 minutes. Stir occasionally until the beans are at a simmer and not boil.
- Optional: Finish with some fresh herbs and enjoy a 1 cup serving.
Dinner for Breakfast! Easy Huevos Rancheros
- For a breakfast, put ½ cup of chili into small sauce pan and turn heat to medium.
- Crack an egg into simmering chili and cook covered for 5-7 minutes. (Ok to stir raw egg in saucepan a little as a “messy chili scramble.”)
- Enjoy with ½ whole wheat tortilla.
Lemon-Chili Shrimp Avocado Quinoa Bowls
For the quinoa:
- 1 cup uncooked quinoa, tri-color or red
- 1 1/2 cups low sodium vegetable or chicken broth
- 24 jumbo shrimp, peeled and deveined (20 ounces)
- 2 tablespoons olive oil, divided
- Juice and zest of 1 lemon, divided
- 1 tablespoon fresh oregano
- 1 tablespoon chopped fresh parsley
- 2 garlic cloves, minced
- 1/4 teaspoon crushed red chili flakes, or more to taste
- 1/8 teaspoon kosher salt
- black pepper, to taste
- 1 medium Haas avocado, pitted and sliced (yields 5 ounces)
- 4 cups chopped romaine lettuce or your favorite greens
- 1 cup diced tomato
- 1/2 cup diced red onion
- Cook the quinoa: Bring broth to a boil in a medium heavy pot. Rinse quinoa under cold water and drain well. Lower heat and cook, covered, for 25 minutes. Turn off heat and let rest, covered, for 5 minutes. Fluff with a fork.
- For the shrimp: While the quinoa is cooking, add 2 teaspoons of the olive oil, half of the lemon juice, half of the lemon zest, oregano, parsley, garlic, chili, salt and pepper to a small bowl and mix well. Add the shrimp and toss.
- Heat a grill pan or heavy skillet over high heat. When hot, spray with oil and add the shrimp. Cook 2 to 3 minutes on each side.
- Divide greens into 4 large serving bowls on one half of the dish.
- Add half the quinoa to the other half, then top with shrimp, avocado, tomato, and onion.
- Drizzle each salad with 1 teaspoon of the remaining olive oil, salt, pepper, red chili flakes and drizzle with remaining lemon juice.
* Recipe adapted from bariatric team member, Liza Nemolyaeva.
Taco Stuffed Zucchini Boats
- 4 medium, 32 ounces zucchinis, cut in half lengthwise
- 1/2 cup mild salsa
- 1 lb. 93% lean ground turkey
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp kosher salt, or to taste
- 1 tsp chili powder
- 1 tsp paprika
- 1/2 tsp oregano
- 1/2 small onion, minced
- 2 tbsp. bell pepper, minced
- 4 oz. can tomato sauce
- 1/4 cup water
- 1/2 cup reduced fat Mexican blend shredded cheese
- 1/4 cup chopped scallions or cilantro, for topping
- Bring a large pot of salted water to boil. Preheat oven to 400°F.
- Place 1/4 cup of salsa in the bottom of a large baking dish.
- Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
- Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
- Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
- Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
- Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
- Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
- Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
- Top with scallions and serve with salsa on the side.
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