Spicy African Chicken Soup
1 Tbsp sesame oil
18 ounces chicken breast, (3 breast halves) cut into 1-inch pieces
1 cup onions, chopped
1 Tbsp garlic, minced
1 Tbsp curry powder
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp red pepper flakes
6 cups chicken broth, (canned or homemade)
1/2 cup tomato paste
2 cups stewed tomatoes, chopped (one 15-ounce can)
1/3 cup chunky peanut or almond butter
In a large Dutch oven or soup pot, heat the sesame oil.
Add chicken, onion and garlic, sautéing over medium heat until chicken pieces turn opaque.
Add curry powder, salt, pepper, red pepper flakes, chicken broth, tomato paste, stewed tomatoes and peanut butter.
Heat through, but don’t boil. Serve hot.
Total Fat: 9g
% Calories from fat: 36%
BEAN, CORN, AND RED PEPPER QUESADILLAS
Makes 8, 1 or 2 per serving
16-ounce can black beans, drained and rinsed
1 cup cooked fresh or thawed frozen corn kernels
6-ounce jar roasted red peppers, drained and thinly sliced
2 to 3 tablespoons minced fresh cilantro
1 scallion, thinly sliced
1 teaspoon ground cumin
1 or 2 fresh jalapeño peppers, seeded and minced,
or 4-ounce can mild or hot chopped green chiles
8 soft taco-size (8-inch) corn or flour tortillas
1 cup grated organic cheddar cheese, or cheddar-style nondairy cheese
Salsa (red or green) for topping
Preheat the oven
to 400 degrees.
Combine the filling
ingredients in a mixing bowl and stir together.
Arrange the filling on one half of each tortilla, leaving about a
1/2-inch border near the edges. Sprinkle each with a little of the
cheese. Fold each tortilla over to make a half-circle.
Arrange the quesadillas
on a couple of foil-lined baking sheets. Bake
for 12 to 15 minutes at 400 degrees, or until the quesadillas are hot
and beginning to turn light golden brown.
Place one quesadilla
on each plate and cut in half with a sharp knife
to make two wedges. Top with a bit of salsa if desired, and eat at
(dairy version): Calories: 210; Total fat: 5 g; Protein: 10 g; Carbohydrates:
31 g; Cholesterol: 10 g; Sodium: 215 mg
Spinach Salad with olives, feta and garlic-balsamic vinaigrette
3 garlic cloves,
¼ cup balsamic vinegar
1 tablespoon red wine vinegar
1 ½ teaspoon honey
1 ½ teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon cracked pepper
2/3 cup extra-virgin olive oil
1 pound spinach
leaves, washed and stemmed
¼ cup kalamata olives, pitted and chopped
1 red pepper, seeded and sliced
1 red onion, finely sliced
¼ cup pine nuts, toasted
½ cup crumbled feta cheese
the first seven ingredients in a bowl. Slowly drizzle in oil, whisking
all the while.
Prepare the remaining
salad ingredients. Combine spinach, olives, peppers and onions in a large
salad bowl. Just before serving, heat dressing over medium heat and drizzle
over the salad while tossing with a pair of tongs. Garnish with pine nuts
and feta cheese.