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Smoky Black Bean Soup
Prep: 3 minutes, Cook: 15 minutes
1 (15-ounce) can black beans, rinsed and drained
1 cup water
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
1/2 cup chipotle salsa
1 teaspoon ground cumin
Avocado-Lime Salsa (see recipe below)
Reduced-fat sour cream (optional)
1. Place beans in a medium saucepan. Mash beans slightly with a potato masher. Stir in water and next 3 ingredients. Cover and bring to a boil over high heat; reduce heat, and simmer 8 minutes. Uncover, and cook 2 minutes or until soup is slightly thickened. Ladle soup evenly into each of 4 bowls; top evenly with Avocado-Lime Salsa, and, if desired, sour cream. Yield: 4 servings (serving size: 1 cup soup and 1/4 cup salsa).
CALORIES 172; FAT 5.7g (sat 0.9g, mono 3.4g, poly 0.8g); PROTEIN 7.4g; CARB 29.7g; FIBER 11g; CHOL 0mg; IRON 3.1mg; SODIUM 572mg; CALC 60mg
See More: Superfast Comfort Food Recipes
Avocado-Lime Salsa
Prep: 5 minutes
1 cup diced peeled avocado
1 lime
2 tablespoons finely chopped fresh cilantro
1/8 teaspoon salt
1. Place avocado in a small bowl. Grate rind from lime and squeeze juice to measure 1/2 teaspoon and 1 tablespoon, respectively; add to avocado. Add cilantro and salt. Toss gently. Yield: 1 cup (serving size: 1/4 cup).
CALORIES 55; FAT 5.2g (sat 0.8g, mono 3.2g, poly 0.7g); PROTEIN 0.7g; CARB 2.9g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 76mg; CALC 5mg
Plus!
ingredients
1 12- to 14-oz. boneless beef top loin (strip) steak, cut about 3/4 inch thick
1 or 2 large cloves garlic, coarsely chopped
1/2 tsp. cracked or coarsely ground black pepper
1/4 tsp. salt
8 to 10 thin asparagus spears, trimmed (6 oz.)
2 tsp. garlic-flavored olive oil or olive oil
1/2 cup beef broth
1 Tbsp. dry white wine
1/4 tsp. Dijon-style mustard
directions
Rub the steak on both sides with a mixture of the garlic, pepper, and salt, pressing in the mixture with your fingers. Place the asparagus in a shallow dish and drizzle with the oil. For sauce, in a medium skillet stir together the broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced to 1/4 cup. Whisk in mustard; keep warm.
Preheat an indoor electric grill on high setting, if available. Place steak on the grill rack. If using a covered grill, close lid. Grill until steak is desired doneness. (For a covered grill, allow 3 to 4 minutes for medium rare or 5 to 7 minutes for medium. For an uncovered grill, allow 6 to 8 minutes for medium rare or 8 to 10 minutes for medium, turning steak once.) If space allows, add asparagus to covered grill for the last 2 to 3 minutes or for uncovered grill the last 4 to 5 minutes of grilling. Cook asparagus until crisp-tender.*
Spoon sauce on serving plate. Cut steak in half crosswise. Serve steak halves atop sauce with asparagus on top. Makes 2 servings.
*Note: The asparagus cooking time will vary with the size of asparagus. Also, if there is no room on the grill, the asparagus can be grilled after the steak.
Conventional Method: Prepare as above through Step 1. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and adding asparagus to the rack of the broiler pan the last 2 minutes of broiling. Serve as directed above.
Finally!
Ingredients
4 bacon slices, coarsely chopped
4 skinless boneless chicken breast halves
3 tablespoons chopped fresh Italian parsley, divided
8 ounces large crimini (baby bella) mushrooms, halved
8 large shallots, peeled, halved through root end
2 garlic cloves, pressed
1 1/2 cups dry red wine (such as Syrah)
1 1/2 cups low-salt chicken broth, divided
4 teaspoons all purpose flour
Preparation
Preheat oven to 300°F. Sauté bacon in large nonstick skillet over medium-high heat until crisp. Using slotted spoon, transfer to bowl.
Sprinkle chicken with salt, pepper, and 1 tablespoon parsley. Add to drippings in skillet. Sauté until cooked through, about 6 minutes per side; transfer to pie dish (reserve skillet). Place in oven to keep warm.
Add mushrooms and shallots to skillet; sprinkle lightly with salt and pepper. Sauté until brown, about 4 minutes. Add garlic; toss 10 seconds. Add wine, 1 1/4 cups broth, bacon, and 1 tablespoon parsley. Bring to boil, stirring occasionally. Boil 10 minutes.
Meanwhile, place flour in small cup. Add 1/4 cup broth, stirring until smooth.
Add flour mixture to sauce. Cook until sauce thickens, 3 to 4 minutes. Season sauce to taste with salt and pepper.
Arrange chicken on platter; stir juices from pie dish into sauce and spoon over chicken. Sprinkle with 1 tablespoon parsley.
Prep: 3 minutes, Cook: 15 minutes
1 (15-ounce) can black beans, rinsed and drained
1 cup water
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
1/2 cup chipotle salsa
1 teaspoon ground cumin
Avocado-Lime Salsa (see recipe below)
Reduced-fat sour cream (optional)
1. Place beans in a medium saucepan. Mash beans slightly with a potato masher. Stir in water and next 3 ingredients. Cover and bring to a boil over high heat; reduce heat, and simmer 8 minutes. Uncover, and cook 2 minutes or until soup is slightly thickened. Ladle soup evenly into each of 4 bowls; top evenly with Avocado-Lime Salsa, and, if desired, sour cream. Yield: 4 servings (serving size: 1 cup soup and 1/4 cup salsa).
CALORIES 172; FAT 5.7g (sat 0.9g, mono 3.4g, poly 0.8g); PROTEIN 7.4g; CARB 29.7g; FIBER 11g; CHOL 0mg; IRON 3.1mg; SODIUM 572mg; CALC 60mg
See More: Superfast Comfort Food Recipes
Avocado-Lime Salsa
Prep: 5 minutes
1 cup diced peeled avocado
1 lime
2 tablespoons finely chopped fresh cilantro
1/8 teaspoon salt
1. Place avocado in a small bowl. Grate rind from lime and squeeze juice to measure 1/2 teaspoon and 1 tablespoon, respectively; add to avocado. Add cilantro and salt. Toss gently. Yield: 1 cup (serving size: 1/4 cup).
CALORIES 55; FAT 5.2g (sat 0.8g, mono 3.2g, poly 0.7g); PROTEIN 0.7g; CARB 2.9g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 76mg; CALC 5mg
Plus!
ingredients
1 12- to 14-oz. boneless beef top loin (strip) steak, cut about 3/4 inch thick
1 or 2 large cloves garlic, coarsely chopped
1/2 tsp. cracked or coarsely ground black pepper
1/4 tsp. salt
8 to 10 thin asparagus spears, trimmed (6 oz.)
2 tsp. garlic-flavored olive oil or olive oil
1/2 cup beef broth
1 Tbsp. dry white wine
1/4 tsp. Dijon-style mustard
directions
Rub the steak on both sides with a mixture of the garlic, pepper, and salt, pressing in the mixture with your fingers. Place the asparagus in a shallow dish and drizzle with the oil. For sauce, in a medium skillet stir together the broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced to 1/4 cup. Whisk in mustard; keep warm.
Preheat an indoor electric grill on high setting, if available. Place steak on the grill rack. If using a covered grill, close lid. Grill until steak is desired doneness. (For a covered grill, allow 3 to 4 minutes for medium rare or 5 to 7 minutes for medium. For an uncovered grill, allow 6 to 8 minutes for medium rare or 8 to 10 minutes for medium, turning steak once.) If space allows, add asparagus to covered grill for the last 2 to 3 minutes or for uncovered grill the last 4 to 5 minutes of grilling. Cook asparagus until crisp-tender.*
Spoon sauce on serving plate. Cut steak in half crosswise. Serve steak halves atop sauce with asparagus on top. Makes 2 servings.
*Note: The asparagus cooking time will vary with the size of asparagus. Also, if there is no room on the grill, the asparagus can be grilled after the steak.
Conventional Method: Prepare as above through Step 1. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and adding asparagus to the rack of the broiler pan the last 2 minutes of broiling. Serve as directed above.
Finally!
Ingredients
4 bacon slices, coarsely chopped
4 skinless boneless chicken breast halves
3 tablespoons chopped fresh Italian parsley, divided
8 ounces large crimini (baby bella) mushrooms, halved
8 large shallots, peeled, halved through root end
2 garlic cloves, pressed
1 1/2 cups dry red wine (such as Syrah)
1 1/2 cups low-salt chicken broth, divided
4 teaspoons all purpose flour
Preparation
Preheat oven to 300°F. Sauté bacon in large nonstick skillet over medium-high heat until crisp. Using slotted spoon, transfer to bowl.
Sprinkle chicken with salt, pepper, and 1 tablespoon parsley. Add to drippings in skillet. Sauté until cooked through, about 6 minutes per side; transfer to pie dish (reserve skillet). Place in oven to keep warm.
Add mushrooms and shallots to skillet; sprinkle lightly with salt and pepper. Sauté until brown, about 4 minutes. Add garlic; toss 10 seconds. Add wine, 1 1/4 cups broth, bacon, and 1 tablespoon parsley. Bring to boil, stirring occasionally. Boil 10 minutes.
Meanwhile, place flour in small cup. Add 1/4 cup broth, stirring until smooth.
Add flour mixture to sauce. Cook until sauce thickens, 3 to 4 minutes. Season sauce to taste with salt and pepper.
Arrange chicken on platter; stir juices from pie dish into sauce and spoon over chicken. Sprinkle with 1 tablespoon parsley.