- 5 tablespoons extra-virgin olive oil, divided
- 1 large onion, coarsely chopped
- 1 medium red bell pepper, chopped
- 4 cloves garlic, minced
- 1 small eggplant, cut into ½-inch chunks
- ½ teaspoon kosher salt, divided
- 2 medium zucchini, halved lengthwise and sliced
- 1 (15 ounce) can no-salt-added white beans, rinsed
- 1 pint cherry or grape tomatoes, halved
- ¼ cup slivered sun-dried tomatoes
- 1 teaspoon Italian seasoning
- 1 tablespoon capers, rinsed and chopped
- ½ teaspoon ground pepper
- 1 16- to 18-ounce tube prepared polenta (see Tip), sliced into 8 rounds
- ¼ cup toasted pine nuts
- 1Heat 1 tablespoon oil in a large pot over medium heat. Add onion and bell peppers, sprinkle with ⅛ teaspoon salt; cook, stirring occasionally, until the vegetables soften, 5 to 7 minutes. Add garlic and; cook, stirring, until fragrant, about 1 minute more. Transfer the vegetables to a large bowl.
- 2Add 1 tablespoon oil to the pot. Add eggplant, sprinkle with ¼ teaspoon salt and cook, stirring frequently, until browned in places, 4 to 6 minutes. Transfer to the bowl with the vegetables.
- 3Add another 2 tablespoons oil to the pot. Add zucchini, sprinkle with the remaining ⅛ teaspoon salt and cook, stirring frequently, until browned in places, 3 to 5 minutes. Add beans, cherry (or grape) tomatoes, sun-dried tomatoes, Italian seasoning, pepper and the reserved vegetables; stir to combine. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes.
- 4Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add polenta rounds and cook until golden brown on the bottom, about 5 minutes. Turn each slice and cook until browned on the second side, about 5 minutes more.
- 5Stir capers into the ratatouille. Serve the polenta and the ratatouille topped with pine nuts.
- Tips: Look for convenient tubes of precooked polenta in the pasta aisle or near refrigerated tofu at the supermarket.
Tex-Mex Black Bean & Quinoa Bowl
- 1½ cups water
- 1 cup quinoa
- 1 teaspoon ground cumin
- 2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided
- 2 tablespoons rice vinegar
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 4½ cups very thinly sliced cabbage (about ¼ medium head)
- ½ cup finely chopped red onion
- 1 medium poblano pepper, chopped
- 1 15-ounce can black beans, rinsed
- 2 teaspoons chili powder
- 1 cup shredded sharp Cheddar cheese
- ½ cup salsa
- Bring water and quinoa to a boil in a medium saucepan. Reduce heat, cover and simmer until the water is absorbed about 15 minutes. Fluff with a fork and stir in cumin. Partially cover and set aside.
- Meanwhile, whisk 2 tablespoons oil, vinegar, salt, and pepper in a large bowl. Add cabbage and onion; toss to coat.
- Heat the remaining 2 teaspoons oil in a medium skillet over medium heat. Add poblano and cook, stirring, until softened, 2 to 3 minutes. Stir in beans and chili powder; cook, stirring until heated through, about 2 minutes more. Remove from heat.
- To serve, layer in each bowl: ¾ cup quinoa, ½ cup bean mixture, and ¼ cup cheese. Top each portion with ¾ cup cabbage salad and 2 tablespoons salsa.
- Serving size: about 2¼ cups
- Per serving: 479 calories; 22 g fat(7 g sat); 12 g fiber; 53 g carbohydrates; 20 g protein; 174 mcg folate; 29 mg cholesterol; 11 g sugars; 0 g added sugars; 1,031 IU vitamin A; 57 mg vitamin C; 301 mg calcium; 4 mg iron; 681 mg sodium; 827 mg potassium
- Nutrition Bonus: Vitamin C (95% daily value), Folate (44% dv), Calcium (30% dv), Iron (22% dv), Vitamin A (21% dv)
We hope you all had a Merry Christmas! We have taken a few weeks off from posting our weekly meal but this week we are back and we have a special recipe for you guys!
Did y’all know that as an old southern tradition it’s good luck for you to eat black eyed peas and collard greens on New Years Day? Well this week on the menu we have Slow Cooker Black-Eyed Pea and Greens Soup with Sweet Potato-Cornbread Muffins. Yum!!
This will be the perfect New Years Day meal if you want to have good luck in 2019?
PREP TIME: 30 min
COOK TIME: 8 hour 20 min
• 1 (16-oz) pkg dried black-eye peas
• 2 (32-oz) carton low-sodium chicken broth
• 4 cups chopped, stemmed collard greens
• 1 cup chopped onion
• 4 cloves garlic, minced
• 2 (14.5-oz) cans fire-roasted diced tomatoes
• ½ tsp hot sauce
• 1 bay leaf
• 1 Tbsp apple cider vinegar
• ½ tsp salt
• 1 sweet potato (about 8-oz)
• 1 cup plus 2 Tbsp plain yellow cornmeal
• ½ cup all-purpose flour
• ¼ cup sugar
• 1 ½ tsp baking powder
• ¾ tsp ground ginger
• ¾ cup plus 2 Tbsp low-fat buttermilk
• 2 large eggs, lightly beaten
• 2 Tbsp butter, melted
Soak peas in water to cover overnight; drain and rinse. Combine peas, broth, greens, onion, garlic, tomatoes, hot sauce, and bay leaf in a 5-to-7 quart slow cooker. Cover and cook on LOW 8 to 10 hours. Remove and discard bay leaf; stir in vinegar and salt. Note: this soup has no added fat and is mostly vegetables.
Preheat oven to 425 degrees. Prick potato several times with a fork. Microwave on a microwave-safe plate at HIGH 8 to 10 minutes or until tender. Cool. Peel potato; mash to equal ½ cup. Whisk together buttermilk, ½ cup potato, and eggs in a bowl until smooth. Add potato mixture to cornmeal mixture, and stir just until moistened. Stir in butter. Spoon into a 12-cup muffin pan coated with cooking spray. Bake 18 to 22 minutes or until golden brown.
NUTRITION AT A GLANCE:
MAIN: Serving size: 6 servings, 307 calories, 1g fat, 0g saturated fat, 21g protein, 54g carbohydrates, 11g fiber, 454mg sodium
MUFFINS: Serving size: 12 muffins, 124 calories, 3g fat, 4g saturated fat, 3g protein, 20g carbohydrates, 1g fiber, 241mg sodium