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Whole Foods recipes you can play with

January 19th, 2012 No Comments

Tired of cooking up my veggies the same old way, I downloaded the Whole Foods Recipe App on my iPhone in the grocery store the other day for some quick and healthy recipes.  The following two caught my attention and make it to my stove top last week.  Honestly, they’re both pretty bland if you make them according to the instructions, but that means they are perfect bases for you cooks to go wild with herbs, spices, and additional veggies.

LENTIL CHILI

* I shared this with my Dad, my mom who hates healthy food, and a girlfriend.  They all loved it!

Nutrition Per serving : 120 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 21g total carbohydrate (7g dietary fiber, 6g sugar), 6g protein
Ingredients

*Makes 8 servings.  I cut in half and got 5.

  • 8 cups low-sodium vegetable broth, divided
  • 1 medium yellow onion, chopped
  • 1 large red bell pepper, chopped
  • 5 cloves garlic, finely chopped
  • 4 teaspoons 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 (VERY IMPORTANT)
  • My additions: fresh thyme and a whole bag/box/bunch of spinach

Directions

1. Bring 3/4 cup broth to a simmer in a large pot over medium-high heat.

2. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender.

3. Stir in chili powder and cook 1 minute, stirring constantly.

4. Add lentils, tomatoes and remaining 7 1/4 cups broth.

5. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender.

6. Uncover and cook 10 minutes longer. * I stirred in fresh thyme and a whole page of spinach. Probably should have stirred in thyme earlier but it didn’t occur to me.

7. Stir in cilantro and serve.

I served with sweet potato chips (no salt) instead of crackers.

 

HEARTY GREENS WITH HERBS AND WHITE BEANS

Nutrition Per serving: 210 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 39g total carbohydrate (12g dietary fiber, 3g sugar), 14g protein

Ingredients

* Makes 4 servings.  I cut the recipe in half and got 3 servings.

  • 3/4 cup low-sodium vegetable broth
  • 1 cup chopped white onion
  • 3 cloves garlic, finely chopped
  • 1 pound (1 to 2 bunches) dark leafy greens, such as collards, kale or mustard greens (above), tough stems removed and leaves thinly sliced
  • 1 (15-ounce) can no-salt-added Great Northern or other white beans, rinsed and drained, or 1 1/2 cups cooked white beans
  • 1 teaspoon finely chopped fresh rosemary
  • 1 teaspoon finely chopped fresh thyme
  • 1/4 teaspoon crushed red pepper (optional)
  • 1/8 teaspoon ground black pepper

Directions

1. Bring broth to a simmer in a large, high-sided skillet over medium-high heat.

2. Add onion and garlic and cook until tender, stirring occasionally, about 7 minutes.

3. Stir in greens, in batches if needed, along with beans, rosemary, thyme and crushed red pepper.

4. Cover, reduce heat to medium and cook 5 minutes, stirring once.

5. Uncover and cook another 2 minutes or until greens are very tender.

6. Stir in black pepper and serve. *Absolutely needs a little salt as well.

 

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