Bean and Shrimp Risotto
(Diet type: low-fat)
1 ½ cups chopped onion
4 cloves garlic, minced
1 Tablespoon olive oil
4 ounces mushrooms, sliced
1 ½ cups arborio rice, uncooked
3 14-oz. cans fat-free, reduced-sodium chicken broth
1 pound peeled, deveined shrimp
1 cup snap peas
1 15-oz. can kidney beans, or 1 ½ cups cooked dry-packaged kidney beans, rinsed and drained
1 medium tomato, chopped
½ cup shredded Parmesan cheese
Salt and pepper to taste
Sauté onion, garlic and mushrooms in oil in a large saucepan until tender (5 to 8 minutes). Stir in rice and cook 2 to 3 minutes. Heat broth to boiling in medium saucepan; reduce heat to low. Add 1 cup broth to rice mixture and cook, stirring constantly, until broth is absorbed (1 to 2 minutes). Slowly add 2 cups broth and simmer, stirring until broth is absorbed (8 to 10 minutes). Add shrimp, snap peas and remaining broth to saucepan. Cook, stirring frequently, until rice is just tender and liquid absorbed (5 to 10 minutes). Add beans and tomatoes, cook 2 to 3 minutes longer. Stir in cheese; season to taste with salt and pepper.
Serves 6.
Brown Sugar Date Nut Bars
(Diet types: low-fat, vegetarian)
⅔ cup unbleached white flour (any other whole grain flours also work well)
⅔ cup dark brown sugar
¼ cup finely chopped pecans
1 teaspoon cinnamon
¼ teaspoon cardamom
¼ teaspoon salt
½ teaspoon baking powder
1 cup finely chopped dates
2 egg whites, lightly beaten
Preheat oven to 350° and lightly oil an 8-inch square baking pan. Set aside. Combine all ingredients except eggs; stir well. Add eggs and stir until dry ingredients are moistened. Spoon batter into prepared baking pan; bake until toothpick inserted into center comes out clean, about 25 minutes. Cool slightly before cutting.
Serves 8.
Avocado Salad with Black Olive Dressing
(Diet types: dairy-free, gluten-free, low-carbohydrate, low-sodium, raw foods, vegetarian, wheat-free)
3 Tablespoons orange juice
2 Tablespoons extra virgin olive oil
¼ cup pitted kalamata olives, coarsely chopped
1 clove garlic, minced
1 teaspoon honey
Salt and black pepper to taste
1 firm, ripe avocado, pitted, peeled and cut into wedges
½ red onion, sliced thin
½ head romaine lettuce, washed, dried and sliced into thin strips
Dash sugar
In a small bowl, whisk together orange juice, olive oil, olives, garlic and sugar. Season with salt and pepper. In a bowl, combine avocados and onions. Pour the olive dressing over the avocado mixture and toss lightly. Serve on a bed of sliced romaine.
Serves 4.
Barbecue Black Bean Dip
(Diet type: low-calorie)
1 small onion, chopped
½ teaspoon canola oil
2 cups cooked black beans
4 Tablespoons tomato paste
¼ cup cider vinegar
2 Tablespoons brown sugar
1 Tablespoon vegetarian Worcestershire sauce
1 Tablespoon mustard
¼ teaspoon salt
Heat the oil in a small skillet over medium heat. Add onions and sauté until they begin to brown, about 6 minutes. Combine all the ingredients in a food processor and process until you have a smooth dip.
Serves 6.
Beef and Bean Kabobs
(Diet type: low-carbohydrate)
¼ cup red wine
¼ cup hoisin sauce
1 clove garlic, minced
½ teaspoon ground black pepper
¾ pound beef top round steak, cut in 1 ½ inch cubes
½ pound extra firm tofu, cut in 1 ½ inch cubes
1 small red or green bell pepper, cut into 1-inch squares
4 green onions, trimmed and cut in half crosswise
Mix wine, hoisin sauce, garlic and pepper; pour over beef and tofu. Marinate 30 minutes. Drain, reserving marinade. Thread beef, tofu, bell pepper and onion on skewers. Grill over hot coals or under the broiler, turning occasionally and basting with reserved marinade, until beef is done and vegetables are tender (5 to 8 minutes).
Serves 4.
