Peruvian-style Beef and Green Bean Stir-fry

Ingredients

2-1/4 lb green or runner beans, cut diagonally into 1-1/4-inch pieces
2 tablespoons vegetable oil, plus extra for deep-frying
14 oz potatoes, cut into batons
14 oz beef tenderloin (fillet), cut into 1/2 x 1-3/4-inch strips
1 red onion, sliced
2 yellow chilies, seeded, membrane removed, and sliced
2 cloves garlic, finely chopped
4 tomatoes, skinned, seeded, and sliced into half-moon crescents
1 tablespoon chopped parsley
salt and pepper
2 cups cooked white rice to serve

Method

  1. Add the green beans to a pan of boiling salted water and cook for 1 minute until just tender. Remove from the pan and plunge into a bowl of iced water to stop the cooking process. Drain and set aside.
  2. Half-fill a large pan or deep-fryer with vegetable oil and heat to 350°F/180°C, or until a cube of bread browns in 30 seconds.
  3. Drop the potato batons carefully into the hot oil and cook until crispy and golden. Drain well on paper towels.
  4. Add 2 tablespoons oil to a very hot wok, add the beef strips and stir-fry until browned and medium-well done, about 2 minutes.
  5. Add the onion, yellow chiles, green beans, and garlic and stir-fry for another 2 minutes, then finish by adding the tomatoes and chopped parsley. Remove from the heat and season to taste with salt and pepper.
  6. Serve on plates with the fried potato batons and cooked white rice.

Makes 4 servings.

Source: Peru – The Cookbook

Roasted Chicken with Broad Beans

Ingredients

1 medium lemon
3 cups fresh shelled broad (fafa) beans
2 tbsp olive oil
3 pounds chicken parts, bone-in, skin-on
4 green onion, cut into 1-1/2-inch lengths
4 cloves garlic, sliced thinly
8 sprigs fresh thyme
1-1/2 cups chicken stock
2 tbsp lemon juice
1/2 cup loosely packed mint leaves
2 tbsp capers, rinsed

Method

  1. 1 Preheat oven to 200ºC/400ºF.
  2. Using a vegetable peeler, peel four (2-3/4-inch) strips of rind from the lemon. Squeeze juice from the lemon; you need 2 tablespoons juice.
  3. Cook broad beans in a saucepan of boiling water for 2 minutes. Remove and drain. Refresh under cold running water and drain. Peel away skins then discard.
  4. Heat oil in a large casserole dish over high heat. Cook chicken pieces, in two batches, for 3 minutes each side or until browned. Remove and drain excess fat from dish.
  5. Add onion, garlic, thyme and rind strips to same dish. Cook for 2 minutes.
  6. Return chicken and any juices to the dish with stock. Bring to a boil. Transfer to the oven. Cok, uncovered, for 40 minutes or until chicken is cooked through.
  7. Stir in broad beans and cook for a further 5 minutes or until heated through.
  8. Serve chicken drizzled with lemon juice, topped with mint and capers.

Makes 4 servings.

Source: Every Day Power Foods

Chickpea and Citrus Chicken Salad

Ingredients

1/2 cup orange juice
2 tablespoons plain nonfat yogurt
2 tablespoons lemon juice
2 garlic cloves, crushed with a garlic press
1 tablespoon Dijon mustard
1/2 teaspoon ground pepper
1 tablespoon olive oil
3 cups cooked, diced chicken breast meat
3 cups canned chickpeas (garbanzo beans), rinsed and drained
1 cucumber, peeled and cut into 1/2-inch-thick slices
1 small red (Spanish) onion, chopped
1/2 cup raisins
6 cups mixed salad greens
3/4 cup chopped fresh mint

Method

  1. In a large bowl, whisk together the orange juice, yogurt, lemon juice, garlic, mustard, and pepper. Whisk in the olive oil until well blended.
  2. Add the chicken, beans, cucumber, onion, and raisins, stirring and tossing to coat well.
  3. To serve, divide the salad greens among individual plates. Top each with an equal amount of the chicken mixture. Sprinkle with the mint.

Makes 6 servings.

Source: Mayo Clinic

Creamy Leek, Pea and Spinach Risotto

Ingredients

1 onion, finely chopped
2 leeks, finely sliced
300 g Arborio rice
500 ml unsweetened soy milk
700 ml vegetable stock
1 lemon, juice and zest, plus extra wedges to serve
100 g spinach
200 g peas
50 g vegan parmesan, optional, plus extra to serve
flat leaf parsley, chopped to serve

Method

  1. Put the stock into a medium saucepan and gently warm through, keep on a low heat until ready to use.
  2. In a large deep casserole, heat 2 tbsp oil over a medium heat and add the onion and leeks. Gently cook for 10 minutes until soft and starting to turn translucent, season with salt and pepper.
  3. Add the rice and stir-fry for 2-3 minutes until the rice starts to turn clear.
  4. Turn the heat up and start slowly stirring in a ladle of stock at a time. Stirring with a wooden spoon constantly and letting the stock absorb into the rice.
  5. Once the stock has been added, slowly add the soy milk. Keep cooking on a medium heat, stirring regularly until the rice is almost tender.
  6. Stir in the lemon juice, spinach and peas and season to taste. If using vegan parmesan, stir in the cheese now and garnish with the parsley, extra lemon wedges and Parmesan. Serve hot.

Makes 5 servings.

Source: Vegan Food & Living

Brown Rice and Bean Bowl with Egg and Avocado

Ingredients

3 tsp butter, divided
1/2 cup diced onions
1-1/2 cups cooked brown rice
1/2 cup cooked black beans (canned or frozen)
3/4 tsp each ground cumin and chili powder
1 tbsp freshly squeezed lime juice
1 tbsp minced fresh cilantro
2 eggs
1/2 medium avocado, sliced
1/2 cup salsa
1/4 cup shredded part-skim old (sharp) cheddar cheese (1 oz)

Method

  1. In a small, non-stick skillet, heat 1 tsp butter over medium heat. Add onions. Cook and stir until onions are tender, about 3 minutes.
  2. Add rice, beans, cumin and chili powder to onions in skillet. Mix well, until rice and beans are coated with seasonings. Stir in lime juice and 2 tbsp water. Cook and stir for 1 more minute. Remove from heat and stir in cilantro. Divide mixture in half and transfer to two serving bowls, cover and keep warm.
  3. Wipe skillet clean and cook the eggs. Heat remaining 2 tsp butter in skillet over medium heat until it’s foamy. Crack the eggs and gently add them to the skillet. Cook until the whites are set and start to brown a bit around the edges. Slide a spatula under eggs and gently flip. Cook for 30 more seconds.
  4. Remove eggs from skillet and place over rice and bean mixture in each bowl. Arrange sliced avocados beside the eggs, then add a dollop of salsa and a sprinkle of cheese. Serve immediately.

Makes 2 servings.

Source: Yum & Yummer