Saturday, February 02, 2008

Grains & Legumes

Citrus-Chive Whole Grain Couscous
4 servings

1 cup whole grain couscous
1 1/2 cup broth
1 tsp lemon juice
1 tsp lime juice
1 tsp snipped chives
1 tsp lemon-lime zest
Salt and pepper to taste

Bring the broth to a boil, stir in the couscous, stir a few seconds, take off the flame, cover and let sit 5 minutes.

Fluff with a fork. I like to put it in a bowl then so that the heat of the cooking pot doesn't keep cooking it.

Add the juices, chive, zests and salt and pepper. Stir gently to combine.

Spaghetti Squash Mexicana with Tropical Avocado Salsa Fresca
4-6 servings, Vegan

1 spaghetti squash, 3 lbs or so
Tropical Salsa Fresca
1 cup chopped tomato, 1/2 inch chunks
1 cup mango, pineapple or papaya, 1/2 inch chunks
1 avocado, 1/2 inch chunks
1/4 cup fresh cilantro, chopped
juice of 1 lime
Bean Mixture
1 tablespoon canola oil
1 medium onion, small dice
2 jalapeno, seeded and chopped small
3 cloves garlic, minced
2 teaspoons coriander seeds, crushed
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 cup red wine (replaced with 1/2 red wine vinegar, 1/2 veg. broth)
1 cup fresh or frozen corn, partially thawed if frozen
1 can (15 oz) black beans, drained and rinsed (1 1/2 cup)
2 teaspoons hot sauce

1. First, bake the squash:

2. Preheat the oven at 375 F. Cut the squash accross its waist, remove the
seeds and pierce 5-6 times times with a fork. Fill a baking dish with 1 inch
of water, put squash halves in (cut side down) and bake for about 45
minutes, or until the skin can easily be pierce with a fork.

3. Meanwhile prepare the salsa:

4. In a small bowl, toss all those ingredients together. Cove and
refrigerate until ready to use.

5. The prepare the bean mixture:

6. Preheat a large, heavy bottomed skillet over medium-high heat and saute
the onions and jalapeno in the oil for about 5 minutes. Add the garlic and
coriander seeds, and saute 2 more minutes. Add the remaining spices, salt,
and the wine, raise the heat, and boil for about 2 minutes, stirring often.

7. Lower the heat and add the corn, black beans, and hot sauce. Cook for 5-7
more minutes, until the corn is heated through and the wine has reduced.

8. If the squash is not done by this point, cover the bean mixture. If they
cool by the time the squash is ready, then gently reheat. The bean mixture
should be hot when served.

9. When your squash is ready, remove from the oven and let cool for about 10
minutes until you can handle it without burning yourself. Cut the squash
halves in half lengthwise. Shred ans scoop out the flesh with a spoon, add
to the bean mixture, and toss with tongs to separate the strings and mix.

10. Divide among individual plates and top with salsa fresca. Serve

Source: Veganomicon, the ultimate vegan cookbook. by Isa Chandra Moskowitz & Terry Hope Romero


1 1/2 cup water
1 cup bulgur
1 TBSP extra virgin olive oil
1/2 tsp freshly ground pepper (or to taste)
1/2 tsp salt
3 tomatoes finely chopped
1 cup finely chopped flat-leaf parsley
1 red onion, finely chopped
3 scallions, green only, thinly sliced
2 garlic cloves, minced
1/4 cup fresh lemon juice
1 lemon sliced

1- In a medium saucepan, bring the water to a boil. Stir in the bulgur, oil, pepper and salt. Remove from the heat; cover and let stand until the water is absorbed, 20-25 minutes.

2- In a large bowl, combine the tomatoes, parsley, onion, scallions, garlic, and lemon juice. Add the bulgur; toss to combine. Refrigerate, covered, until well chilled, at least 3 hours. Serve garnished with the lemon slices.

Per cup: Cal 150, Fat 3g, Fib 7g.

Source: Weight Watcher's New Complete Cookbook, P. 346.

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