September 2010 Web Exclusive Bonus Recipes

Each month, there are some recipes we just can’t quite fit in the pages of the magazine. Here, find 5 bonus recipes from our September 2010 issue.

Quick Corn and Edamame Chowder Recipes

Quick Corn and Edamame Chowder

Photo: Lee Harrelson

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Quick Creamy Spinach and Mushroom Ravioli Recipes
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Quick Black Bean Cakes Recipes
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  • 1-Hour Spanish Chickpea Soup Recipes

    Pressure Cooker Recipes

    This quick worker of wonders has enjoyed a come-back. We’re offering up a new generation of healthy recipes for a new set of pressure cooker fans.

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Key Ingredients for the Quick Cook
There are some key ingredients every home cook should have on hand. We’ve combined them in some creative ways to yield deliciously quick and healthy weeknight meals.

Quick Black Bean Cakes
Hands-on time: 20 minutes
Total time: 32 minutes

These vegetarian cakes have a rather spicy kick. You can decrease the amount of sambal if you prefer a milder dish, or serve over salad greens with sour cream to cool your palate. Panko (Japanese-style breadcrumbs) is every bit as convenient as regular dry breadcrumbs, but they give foods a supercrisp crust.

2 (15-ounce) cans organic black beans, rinsed and drained
1 cup panko (Japanese breadcrumbs), divided
3 tablespoons minced green onions
2 teaspoons chile paste (such as sambal oelek)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large egg, lightly beaten
Cooking spray
2 tablespoons olive oil

1. Place beans in a large bowl. Coarsely mash beans using a pastry blender or fork. Add 1/3 cup panko, onions, and next 4 ingredients (through egg); stir well to combine. Divide mixture into 8 equal portions; shape each into a 3-inch patty. Cover and chill 10 minutes.

2. Dredge patties in remaining 2/3 cup panko. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray; add oil to pan, swirling to coat. Add 4 patties to pan; cook 2 minutes on each side or until browned. Remove from pan. Repeat procedure with remaining oil and patties. Yield: 4 servings (serving size: 2 cakes).

CALORIES 267; FAT 8.5g (sat 1.3g, mono 5.5g, poly 1.2g); PROTEIN 11.7g; CARB 35.5g; FIBER 6.8g; CHOL 45mg; IRON 2.1mg; SODIUM 406mg; CALC 51mg

 

Quick Creamy Spinach and Mushroom Ravioli
Hands-on time: 25 minutes
Total time: 35 minutes

Refrigerated ravioli is another quick-cooking life-saver. Fresh pasta always cooks in less time than dried, and they come in a variety of flavorful choices. We like plain cheese or spinach filling the best, but opt for your family’s pick to create this superfast meal. Presliced mushrooms and bagged spinach shave off even more prep time.

1 (9-ounce) package fresh ravioli (plain cheese)
1 1/2 teaspoons olive oil
1 (8-ounce) package presliced cremini mushrooms
1/2 cup halved grape tomatoes
1/3 cup half-and-half
2 cups bagged baby spinach leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons grated fresh Parmigiano-Reggiano cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms; sauté 5 minutes, stirring frequently. Add tomatoes; sauté 3 minutes or until tomatoes soften. Add pasta to vegetable mixture in pan; stir in half-and-half. Cook 1 minute or until slightly thickened. Remove from heat; stir in spinach. Add salt and pepper; toss well. Top with cheese. Serve immediately. Yield: 4 servings (serving size: 1 cup).

CALORIES 280; FAT 10.9g (sat 5.9g, mono 4g, poly 0.5g); PROTEIN 12.5g; CARB 31.8g; FIBER 2.7g; CHOL 50mg; IRON 1.8mg; SODIUM 562mg; CALC 184mg

 

Quick Corn and Edamame Chowder
Hands-on time: 25 minutes
Total time: 36 minutes

Thanks to a bevy of frozen and refrigerated veggies, this chowder comes together quickly but has fresh flavor and is packed with nutrition. The go-to ingredients here are refrigerated red potato wedges (ready to cook straight out of the bag), frozen corn kernels (saves you from shucking and cutting corn from the cob), and frozen shelled edamame (which add color, texture, and protein to this dish). Blending half the corn with chicken broth creates a creamy base so you need less half-and-half.

1 (14-ounce) can fat-free, lower-sodium chicken broth
2 cups frozen corn kernels, divided
1 cup frozen shelled edamame
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 (20-ounce) package refrigerated red potato wedges (such as Simply Potatoes), cut into 1-inch pieces
3/4 cup half-and-half
2 teaspoons all-purpose flour
3 tablespoons diagonally sliced green onions (optional)

1. Place broth and 1 cup corn in a blender; process until smooth. Combine broth mixture, remaining 1 cup corn, and next 4 ingredients (through potatoes) in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes.

2. Combine half-and-half and flour in a small bowl, stirring with a whisk. Add flour mixture to soup; bring to a simmer. Cook 2 minutes or until slightly thickened. Top with green onions, if desired. Yield: 4 servings (serving size: about 1 cup).

CALORIES 253; FAT 8.6g (sat 3.6g, mono 2.4g, poly 1.6g); PROTEIN 12.2g; CARB 35.6g; FIBER 7g; CHOL 17mg; IRON 1mg; SODIUM 465mg; CALC 54mg

 

The Pressure Cooker, Demystified
This quick worker of wonders has enjoyed a come-back. We’re offering up a new generation of recipes for a new set of pressure cooker fans.

Lamb in Curried Tomato Sauce

A pressure cooker yields tender meat and a complexly flavored sauce in a fraction of the time for making a traditional curried lamb. Serve over fluffy white rice or with naan flat breads and yogurt.

1 tablespoon canola oil, divided
2 pounds boneless leg of lamb, trimmed and cut into 1-inch cubes
1 teaspoon kosher salt, divided
Cooking spray
1 1/2 cups chopped onion
1 tablespoon minced garlic
1 tablespoon minced peeled fresh ginger
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1/2 teaspoon ground red pepper
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
2 bay leaves
1 cinnamon stick
1 jalapeño pepper, pierced with a fork
1 (28-ounce) can whole plum tomatoes, chopped and undrained
Fresh cilantro leaves (optional)
8 lime wedges (optional)

1. Heat 1 teaspoon oil in a 6-quart pressure cooker over medium-high heat. Season lamb with 1/2 teaspoon salt. Add one-third of lamb to cooker; sauté 4 minutes or until browned on all sides. Transfer to plate. Repeat procedure with remaining 2 teaspoons oil and two-thirds lamb. Return cooker to medium-high heat; lightly coat cooker with cooking spray. Add onion to cooker; sauté 5 minutes or until soft, stirring frequently. Add garlic and next 9 ingredients (through jalapeño pepper); sauté 1 minute, stirring constantly. Add lamb and tomatoes to cooker. Close lid securely; bring to high pressure over high heat. Reduce heat to medium or level needed to maintain high pressure; cook 45 minutes. Remove from heat; release pressure through steam vent, or place cooker under cold running water to release pressure. Remove lid. Discard bay leaves, cinnamon stick, and jalapeño pepper. Stir in remaining 1/2 teaspoon salt. Garnish with cilantro and serve with lime wedges, if desired. Yield: 6 servings (serving size: about 1 cup).

CALORIES 245; FAT 10.7g (sat 3.4g, mono 4.8g, poly 1.2g); PROTEIN 28.6g; CARB 8.4g; FIBER 2.2g; CHOL 84mg; IRON 3.8mg; SODIUM 446mg; CALC 78mg

--Kathy Kitchens Downie, RD

 

Char Siu

This salty-sweet-hot roast pork is quick and easy in a pressure cooker. Serve with noodles tossed with julienned bell pepper and carrots, rice vinegar, sesame oil, garlic, salt, and pepper.

1/3 cup  less-sodium soy sauce, divided
1/4  cup  rice vinegar
3  tablespoons  honey
2  tablespoons  dark sesame oil, divided
2  tablespoons  hoisin sauce
2  tablespoons  chile paste with garlic (such as sambal oelek)
6  garlic cloves, smashed
1  (2 1/4-pound) boneless pork shoulder (Boston butt), trimmed

1. Combine first 7 ingredients, stirring well with a whisk. Place pork in 6-quart pressure cooker; pour soy sauce mixture over pork. Close lid securely; bring to high pressure over high heat. Reduce heat to medium or level needed to maintain high pressure; cook 15 minutes. Remove from heat; let stand 15 minutes. Release pressure through steam vent, or place cooker under cold running water to release pressure. Remove lid. Remove pork from cooker, reserving cooking liquid; let pork stand 10 minutes. Cut into slices.

2. Strain cooking liquid through a cheesecloth-lined sieve into a large, wide skillet; discard solids. Bring to a boil over medium-high heat; cook until reduced to 1 cup (about 10 minutes). Yield: 8 servings (serving size: about 3 ounces pork and 2 tablespoons sauce).

CALORIES 327; FAT 16.4g (sat 4.8g, mono 7.2g, poly 2.7g); PROTEIN 32.9g; CARB 10.7g; FIBER 0.2g; CHOL 113mg; IRON 2.3mg; SODIUM 558mg; CALC 15mg

—Julianna Grimes

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