[Kitchen Witch]

Black Bean Chili Con Carne

Serve with plain yogurt or reduced-fat sour cream, additional sliced scallions, and bowls of rice.

* 1/2 pound well-trimmed top round of beef, cut into large chunks
* 1 tablespoon olive oil
* 1 large green bell pepper, cut into 1/2-inch cubes
* 1 large red bell pepper, cut into 1/2-inch cubes
* 6 scallions, thinly sliced
* 4 cloves garlic, minced
* 1 tablespoon chili powder
* 3/4 teaspoon dried oregano
* 1/2 teaspoon ground cumin
* 1/2 teaspoon salt
* 1 can (14-1/2 ounces) no salt added stewed tomatoes, chopped with their juice
* 1 can (19 ounces) black beans, rinsed and drained
* 1/2 cup chopped cilantro

1. In a food processor, process the meat until coarsely ground, about 30 seconds.

2. In a large skillet, heat oil over medium heat. Add the peppers, scallions, and garlic and cook 7 minutes stirring frequently until peppers are crisp-tender. Add meat, chili powder, oregano, cumin, and salt and cook 2 minutes until meat is no longer pink.

3. Add tomatoes and their juice and beans and bring to a boil. Reduce to a simmer, cover, and cook 7 minutes until flavors are blended and sauce is slightly thickened. Stir in cilantro.

Nutritional Information
Per serving: 343 calories,10.2g total fat, 2.8g saturated fat, 5g monounsaturated fat, 1g polyunsaturated fat, 11.8g dietary fiber, 29g protein, 34g carbohydrate, 51mg cholesterol, 500mg sodium.
Good source of: beta-carotene, fiber, folate, iron, vitamin B6, vitamin B12, vitamin C

***************************

Quick Shellfish Stew

For an even heartier stew, cook chunks of firm-fleshed white fish along with the shrimp in step 3. Have thick slices of toasted country bread to absorb the herbed tomato sauce.

* 1 tablespoon olive oil
* 2 red bell peppers, cut into 1/2-inch squares
* 2 carrots, thinly sliced
* 4 cloves garlic, minced
* 1 cup dry white wine
* 2 cups canned tomatoes, chopped with their juice
* 1/2 teaspoon dried oregano
* 1/2 teaspoon salt
* 1/4 teaspoon red pepper flakes
* 12 littleneck clams, well scrubbed
* 1 pound large shrimp, shelled and deveined

1. In large skillet, heat oil over medium heat. Add bell peppers, carrots, and garlic and cook, stirring frequently, for 4 minutes or until peppers are tender. Add wine, bring to a boil, and cook 4 minutes.

2. Stir in tomatoes, 2 cups of water, oregano, salt, and red pepper flakes. Bring to a boil, add clams and cover. After 3 minutes, check clams and remove them as they open, transferring them to 4 soup bowls. Continue cooking until all the clams have opened (about 5 minutes). Discard any clams that have not opened.

3. Add shrimp, cover, and cook for 3 minutes until shrimp are opaque. Add shrimp, vegetables and broth to clams in the bowls.

Nutritional Information
Per serving: 218 calories, 4.8g total fat, 1g saturated fat, 2.7g monounsaturated fat, 0.8g polyunsaturated fat, 4g dietary fiber, 20g protein, 15g carbohydrate, 144mg cholesterol, 655mg sodium.
Good source of: beta-carotene, iron, selenium, vitamin B12, vitamin C

************************

Lentil, Goat Cheese & Beet Salad

Substitute watercress and/or fresh spinach for the mixed greens.

* 3 cloves garlic, minced
* 1-1/2 teaspoons grated lemon zest
* 1 teaspoon dried tarragon
* 3/4 teaspoon salt
* 1-1/2 cups lentils, rinsed and picked over
* 1/3 cup fresh lemon juice
* 4 teaspoons olive oil
* 4 teaspoons Dijon mustard
* 1 red bell pepper, diced
* 1-1/2 cups diced cooked beets
* 6 cups mixed greens
* 1/2 cup crumbled goat cheese or feta cheese (2 ounces)
* 2 tablespoons coarsely chopped pecans

1. In medium saucepan, combine 3 cups of water, the garlic, lemon zest, tarragon, and salt, and bring to a boil over high heat. Add lentils, reduce to a simmer, cover, and cook 25 minutes, or until lentils are firm-tender. Drain any liquid remaining.

2. In medium bowl, combine lemon juice, oil, and mustard. Add lentil mixture, bell pepper, and beets, tossing until well coated.

3. Serve lentil mixture on a bed of greens and sprinkle with goat cheese and pecans.

Nutritional Information
Per serving: 402 calories, 12g total fat, 3g saturated fat, 5.9g monounsaturated fat, 1.7g polyunsaturated fat, 26g dietary fiber, 26g protein, 54g carbohydrate, 7mg cholesterol, 758mg sodium.
Good source of: beta-carotene, copper, fiber, folate, iron, magnesium, potassium, thiamin, vitamin B6, vitamin C