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Recipes
Fish-N-Chips
By TMarie
Oven-roasted potato wedges and savory fat-free tartar sauce turn this British comfort meal into a healthful treat
- 4 large (about 8 ounces each) red potatoes, each cut lengthwise into 8 wedges
- 3 tablespoon(s) olive oil
- Salt and ground black pepper
- 1/3 cup(s) light mayonnaise
- 1/3 cup(s) plain nonfat yogurt
- 1 tablespoon(s) chopped fresh parsley leaves
- 1 tablespoon(s) capers, chopped
- 1 teaspoon(s) Dijon mustard with seeds
- 1 pinch(s) ground red pepper (cayenne)
- 3 tablespoon(s) all-purpose flour
- 1 tablespoon(s) cornmeal
- 1 1/2 pound(s) skinless cod fillets, cut into 3-inch chunks
- 1 lemon, cut into wedges
Split Pea Soup
By TMarie
When you want a quick, hearty meal, this soup, made with yellow split peas, pairs well with crusty whole-grain brea...
- For the chive cream
- 3 tablespoons coarsely chopped fresh chives, plus long cuts for garnish
- 3 tablespoons fat-free plain yogurt
- 1 tablespoon low-fat buttermilk
- 1/4 teaspoon sugar
- Pinch of salt
- 2 tablespoons olive oil
- 1 yellow onion, chopped
- 1/2 teaspoon salt
- 1 large carrot, peeled and chopped
- 2 cloves garlic, minced
- 1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
- 3 cups water
- 3 cups vegetable stock or broth
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup chopped lean ham
Minestrone
By TMarie
Minestrone is a thick, hearty soup that usually contains vegetables, pasta and peas or beans
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 1/3 cup chopped celery
- 1 carrot, diced
- 1 garlic clove, minced
- 4 cups fat-free, unsalted chicken broth
- 2 large tomatoes, seeded and chopped
- 1/2 cup chopped spinach
- 1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
- 1/2 cup uncooked small shell pasta
- 1 small zucchini, diced
- 2 tablespoons fresh basil, chopped
Miso Soup with Watercress
By TMarie
Miso, a Japanese flavoring, is made by fermenting cooked soybeans
- 1 tablespoon olive oil
- 1 yellow onion, finely chopped
- 3 plum (Roma) tomatoes, peeled and seeded, then diced
- 1 tablespoon peeled and finely chopped fresh ginger
- 3 cloves garlic, minced
- 4 cups vegetable stock or broth
- 2 tablespoons white miso
- 1/4 pound firm tofu, drained and cut into 1/4-inch cubes
- 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced
- 1 cup watercress leaves
- 1 green (spring) onion, including tender green top, thinly sliced
3-Bean Chili
By TMarie
Traditional chili takes on a new look with the addition of colorful roasted bell peppers and black, cannellini and ...
- 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained
- 4 cups water
- 1 bay leaf
- 1 1/2 teaspoons salt
- 2 large green bell peppers, roasted and seeded
- 2 large red or yellow bell peppers, roasted and seeded
- 3 tablespoons olive oil or canola oil
- 1 yellow onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon chili powder
- 1 tablespoon dried oregano
- 2 teaspoons ground cumin
- 1/2 teaspoon red pepper flakes
- 4 tomatoes, peeled and seeded, then diced
- 1/3 cup chopped fresh cilantro (fresh coriander)
- 6 tablespoons shredded queso asadero or Monterey Jack cheese
- 2 green (spring) onions, including tender green tops, thinly sliced
Tuscan White Bean Stew
By TMarie
The white beans (cannellini), along with garlic and rosemary or sage, are traditional ingredients in many soups and...
- For the croutons
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, quartered
- 1 slice whole-grain bread, cut into 1/2-inch cubes
- 2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained
- 6 cups water
- 1 teaspoon salt
- 1 bay leaf
- 2 tablespoons olive oil
- 1 yellow onion, coarsely chopped
- 3 carrots, peeled and coarsely chopped
- 6 cloves garlic, chopped
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon chopped fresh rosemary, plus 6 sprigs
- 1 1/2 cups vegetable stock or broth
Moroccan Fish Tagine
By TMarie
A Moroccan tagine is a slow-simmered stew named after the conical pot in which it's cooked
- 1 tablespoon olive oil
- 1 yellow onion, chopped
- 1 yellow bell pepper, seeded and diced
- 1 clove garlic, minced
- 2 tomatoes, peeled and seeded, then diced
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 4 cups chicken stock, vegetable stock or broth
- 1 1/4 pounds red snapper or sea bass fillets cut into 3/4-inch cubes
- 1 cup thinly sliced white mushrooms
- 2 tablespoons tahini
- 1 tablespoon finely chopped preserved lemon or grated lemon zest
- 1 tablespoon finely chopped fresh flat-leaf (Italian) parsley
- 1 tablespoon finely chopped fresh cilantro (fresh coriander)
- 1/2 teaspoon salt
Gingery Chicken Noodle Soup
By TMarie
This souped-up version of the ultimate comfort food features edamame (soybeans)
- 3 ounces dried soba noodles
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 1 tablespoon peeled and minced fresh ginger
- 1 carrot, peeled and finely chopped
- 1 clove garlic, minced
- 4 cups chicken stock or broth
- 2 tablespoons reduced-sodium soy sauce
- 1 pound skinless, boneless chicken breasts, chopped
- 1 cup shelled edamame
- 1 cup plain soy milk (soya milk)
- 1/4 cup chopped fresh cilantro (fresh coriander)
Beef Stew with Fennel and Shallots
By TMarie
All parts of the fennel bulb are edible
- 3 tablespoons all-purpose (plain) flour
- 1 pound boneless lean beef stew meat, trimmed of visible fat and cut into 1 1/2-inch cubes
- 2 tablespoons olive oil or canola oil
- 1/2 fennel bulb, trimmed and thinly sliced vertically
- 3 large shallots, chopped
- 1 1/2 teaspoons salt
- 3/4 teaspoon ground black pepper
- 2 fresh thyme sprigs
- 1 bay leaf
- 3 cups vegetable stock or broth
- 1/2 cup red wine, optional
- 4 large carrots, peeled and cut into 1-inch chunks
- 4 large red-skinned or white potatoes, peeled and cut into 1-inch chunks
- 18 small boiling onions, about 10 ounces total weight, halved crosswise
- 3 portobello mushrooms, brushed clean and cut into 1-inch chunks
- 1/3 cup finely chopped fresh flat-leaf (Italian) parsley
Chicken Adobo Soup with Bok Choy
By TMarie
Adobo, the national dish of the Philippines, is a tangy stew made with pork or chicken
- 1/3 cup reduced-sodium soy sauce
- 1/3 cup rice vinegar
- 2 garlic cloves, sliced
- 1 bay leaf
- 1 teaspoon olive oil
- 1/2 yellow onion, chopped
- 4 cups chicken stock or broth
- 1 1/2 cups skinned and shredded roasted or boiled chicken breast meat
- 1/2 cup uncooked whole-wheat (wholemeal) couscous or 1 cup cooked brown rice
- 1/2 pound baby bok choy, halved lengthwise and sliced crosswise 1/2-inch wide
- 2 green (spring) onions, including tender green tops, thinly sliced