Sweetcorn and Bean Tamale Pie

Ingredients

2 corn cobs
2 tbsp vegetable oil
1 onion, chopped
2 garlic cloves, crushed
1 red pepper, seeded and chopped
2 green chillies, seeded and chopped
2 tsp ground cumin
1lb ripe tomatoes, peeled, seeded and chopped
1 tbsp tomato puree
15 oz can red kidney beans, drained and rinsed
1 tbsp chopped fresh oregano oregano leaves, to garnish

Topping

1 cup polenta
1 tbsp plain flour
1/2 tsp salt
2 tsp baking powder
1 egg, lightly beaten
1/2 cup milk
1 tbsp butter, melted
2oz smoked Cheddar cheese, grated

Method

  1. Preheat the oven to 220°C/425°F. Remove the outer husks and silky threads from the corn cobs, then par-boil in boiling, but not salted, water for 8 minutes. Drain and leave until cool enough to handle, then run a sharp knife down the corn cobs to remove the kernels.
  2. Heat the oil in a large pan and fry the onion, garlic and pepper for 5 minutes, until softened. Add the chilies and cumin and fry for 1 minute.
  3. Stir in the tomatoes, tomato puree, beans, corn kernels and oregano. Season. Bring to the boil, then simmer, uncovered, for 10 minutes.
  4. Make the topping. Mix together the polenta, flour, salt, baking powder, egg, milk and butter in a bowl to form a smooth, thick batter.
  5. Transfer the corn kernels and beans to an ovenproof dish, spoon the polenta mixture over the top and spread evenly. Bake for 30 minutes. Remove from the oven, sprinkle over the cheese, then return to the oven for a further 5-10 minutes, until golden.

Makes 4 servings.

Source: Vegetarian Classics


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Stuffed Cabbage with Beef and Tomato Goulash

Ingredients

1 head savoy cabbage, core removed
olive oil cooking spray
16 ounces 96% lean ground beef
salt
freshly ground black pepper
1 cup minced onions
1 cup chopped red bell peppers
1/2 cup no-salt-added chickpeas (garbanzo beans)
1 cup no-salt-added beef stock
1-1/2 cups crushed tomatoes
1 tablespoon Hungarian paprika

Method

  1. Preheat the oven to 350°F.
  2. Place the cabbage on a microwave-safe plate and microwave on high until the leaves can be easily pulled off, about 2 minutes per layer. Reserve 8 whole leaves and chop the remaining cabbage.
  3. Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat. Season the beef with salt and pepper and add it to the hot pan. Cook until browned, about 5 minutes.
  4. Transfer the beef to a plate.
  5. Add the onions, bell peppers, and chopped cabbage to the skillet and cook until softened, about 3 to 5 minutes.
  6. Add the reserved beef and the chickpeas and season again. Add the stock, tomatoes, and paprika and bring to a simmer. Cook until thickened and turn off the heat.
  7. Lay the cabbage leaves out on a clean work surface.
  8. Strain the beef mixture through a colander, reserving the liquid. Transfer this sauce to a large baking dish. Working one at a time, evenly spoon the beef mixture onto each cabbage leaf, fold the side over the filling, and roll into a pouch. Place each pouch seam side down in the baking dish.
  9. Transfer to the oven and bake until the cabbage is tender and the filling is hot, about 10 minutes.
  10. Place 2 pouches each on four plates and serve wit sauce.

Makes 4 servings.

Source: The Negative Calorie Diet


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Cod with Artichokes and Chickpeas

Ingredients

2 tablespoons unsalted butter
1/4 cup extra-virgin olive oil
1 small white onion, sliced 1/2 inch thick
1 (9-ounce box) frozen artichoke hearts, thawed and pressed dry
1/4 pound shiitake mushrooms, stems discarded and caps quartered
2 carrots, cut into 1/2-inch pieces
2 garlic cloves, thinly sliced
1 (15-ounce) can chickpeas, drained
1 cup chicken stock or low-sodium broth
salt and freshly ground pepper
2 tablespoons chopped flat-leaf parsley
2 tablespoons snipped chives
4 (6-ounce) skinless cod fillets
Lemon wedges, for serving

Method

  1. In a large, deep skillet, melt the butter in 2 tablespoons of the olive oil. Add the onion, artichoke hearts, shiitake caps, carrots and garlic and cook over moderately high heat, stirring occasionally, until lightly browned, 7 minutes.
  2. Add the chickpeas and stock, season with salt and pepper and bring to a boil. Simmer over low heat until the vegetables are tender and the liquid is nearly evaporated, 5 minutes.
  3. Stir in the parsley and chives and keep warm.
  4. In a large nonstick skillet, heat the remaining 2 tablespoons of olive oil until almost smoking. Season the cod fillets with salt and pepper, add to the skillet and cook over high heat until well browned on the bottom, about 6 minutes. Carefully flip the fillets and cook until they’re white throughout, about 3 minutes longer.
  5. Spoon the vegetables into shallow bowls and top with the seared cod fillets. Serve with lemon wedges.

Makes 4 servings.

Source: Chef Mark Sullivan


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Mussel and Chickpea Korma

Ingredients

2 tbsp olive oil
1 medium leek, 350 g, white part only, sliced
2 cloves garlic, crushed
1/3 cup (100 g) korma paste (store bought or home-made)
300 g orange sweet potato, diced
1 cup coconut milk
1 cup fish stock
400 g canned diced tomatoes
800 g canned chickpeas, drained, rinsed
1 kg black mussels, scrubbed, bearded
250 G baby spinach
1/2 cup fresh corinader leaves

Method

  1. Heat oil in a large saucepan over medium-high heat; cook leek and garlic, stirring for 2 minutes or until softened.
  2. Add korma paste to pan. Cook, stirring, for 2 minutes.
  3. Add sweet potato, coconut milk, stock, tomatoes and chickpeas. bring to the boil. Reduce heat and simmer for 6 minutes or until sweet potato is tender.
  4. Stir in mussels. Cook, covered, for 4 minutes or until mussels open.
  5. Stir in spinach until wilted.
  6. Garnish with coriander and serve with cooked basmati rice.

Makes 4 servings.

Source: Everyday Powerfoods


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Ribollita

Ingredients

3 tablespoons olive oil
2 onions, chopped
2 carrots, sliced
4 garlic cloves, crushed
2 celery stalks, thinly sliced
1 fennel bulb, trimmed and chopped
2 large zucchini, thinly sliced
14-ounce can chopped tomatoes
2 tablespoons homemade or bought pesto
3-3/4 cups vegetable stock
14-ounce can navy or pinto beans, drained
salt and ground black pepper

To Finish

1 pound young spinach
1 tablespoon extra virgin olive oil, plus extra for drizzling
6-8 slices white bread
Parmesan cheese shavings

Method

  1. Heat the oil in a large saucepan. Add the onions, carrots, garlic, celery and fennel and fry gently for 10 minutes.
  2. Add the zucchini and fry for another 2 minutes.
  3. Add the chopped tomatoes, pesto, stock and beans and bring to a boil. Reduce the heat, cover and simmer gently for 25-30 minutes, until the vegetables are completely tender. Season with salt and pepper to taste.
  4. To serve, fry the spinach in the oil for 2 minutes or until wilted. Spoon on the bread in soup bowls, then ladle the soup on the spinach. Serve with extra olive oil for drizzling onto the soup and Parmesan cheese to sprinkle on top.

Makes 6 to 8 servings.

Source: Healthy Mediterranean Cookbook


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