Basic Chili

This healthy basic beef chili recipe is well worth doubling so you can throw a batch in the freezer. Serve topped with diced red onion, sliced scallions, shredded cheese and your favorite hot sauce. (by R. Walsh)     Ingredients
  • 1 tablespoon canola oil
  • 3 cups finely chopped onions
  • 2 cups finely chopped green bell pepper
  • 1 clove garlic, minced
  • 2 pounds lean ground beef (90% or leaner)
  • 1 cup water
  • 1 14-ounce can no-salt-added diced tomatoes
  • 1 6-ounce can tomato paste
  • 2 bay leaves
  • ¼ cup chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon red-wine vinegar
  • ¾ teaspoon salt
  • Ground pepper to taste
  • Pinch of cayenne pepper
  • 1 15-ounce can kidney beans, rinsed
  1. Heat oil in a large pot over medium-high heat. Add onions, peppers and garlic and cook, stirring frequently, until tender, about 15 minutes. Add beef and cook, breaking it up with a spoon, until no longer pink, 7 to 8 minutes. Add water, tomatoes and their juice, tomato paste, bay leaves, chili powder, cumin, vinegar, salt, pepper and cayenne; stir well to combine. Cover and simmer over low heat for 1 hour.
  2. Stir in beans and cook, uncovered, for 30 minutes more. Remove bay leaves before serving.
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Chicken Parmesan Sub

  • ¼ cup all-purpose flour
  • ¼ teaspoon kosher salt
  • ½ teaspoon freshly ground pepper
  • 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)*
  •  3 teaspoons extra-virgin olive oil, divided
  • 1 6-ounce bag spinach
  • ⅓ cup prepared marinara sauce
  • 2 tablespoons grated Parmesan cheese
  • ¼ cup shredded part-skim mozzarella cheese
  • 2 soft whole-wheat sandwich rolls, toasted
  1. Combine flour, salt and pepper in a shallow dish. Place chicken between two large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even ¼-inch thickness. Dredge the chicken in the flour mixture.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes. Transfer to a small bowl.
  3. Add the remaining 2 teaspoons oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes. Turn the chicken, reduce heat to medium, top with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella, cover and cook until the cheese is melted and the chicken is cooked through, 2 to 3 minutes. Serve on rolls.
  * You may choose oven baked breaded chicken as well. It is healthy and delicious.  
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Oven-Barbecued Pork Chops

  • 1½-1¾ pounds bone-in, ¾-inch-thick pork rib chops, trimmed of fat
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 3 teaspoons canola oil, divided
  • 1 medium onion, diced
  •  1 clove garlic, minced
  • ⅓ cup orange juice
  • ½ cup barbecue sauce
  1. Preheat oven to 400°F.
  2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.
  3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.
  4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.
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Rhubarb & Lamb Tagine

  • 2 pounds boneless leg of lamb, trimmed, cut into 2-inch pieces
  • 1⅛ teaspoons kosher salt, divided
  • 1½ teaspoons ground pepper, divided
  • 3 tablespoons butter
  • 4 cups sliced onions ( ½ inch thick)
  • 2 cloves garlic, thinly sliced
  • 2 cinnamon sticks
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground ginger
  • ½ teaspoon cayenne pepper
  • 1 28-ounce can or two 14-ounce cans no-salt-added diced tomatoes
  • 3 cups coarsely chopped rhubarb, fresh or frozen (thawed)
  • 2 cups low-sodium chicken broth
  • ½ cups golden raisins or currants
  • 3 tablespoons light brown sugar
  • Handful of chopped flat-leaf parsley
  1. Preheat oven to 325°F.
  2. Season lamb with 1 teaspoon each salt and pepper.
  3. Melt butter in a large pot over medium heat. Add onions and cook, stirring occasionally, until they start to brown around the edges, 6 to 10 minutes. Add garlic, cinnamon sticks, cumin seeds, ginger and cayenne; cook, stirring, for 1 minute more. Add tomatoes and their juice, rhubarb, broth, raisins (or currants) and brown sugar; increase heat to high and bring to a lively simmer. Nestle the lamb into the stew and cover with a tight-fitting lid. Transfer to the oven.
  4. Bake until the lamb is meltingly tender, about 2 hours.
  5. Increase oven temperature to 425 degrees . Uncover the pot and bake until the sauce has slightly reduced, 30 to 45 minutes. Season with the remaining ⅛ teaspoon salt and ½ teaspoon pepper. Serve topped with parsley.
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Spicy Grilled Pork Chops

  • 4 pork rib chops, cut ¾ inch thick
  • ¼ cup lime juice
  • 1 tablespoon chili powder
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1 teaspoon ground cinnamon
  • ½ teaspoon hot pepper sauce
  • ¼ teaspoon salt
  • Sliced mango and/or fresh chile peppers (optional)
  1. Place chops in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, stir together lime juice, chili powder, oil, garlic, cumin, cinnamon, hot pepper sauce, and salt; pour over chops. Seal bag; turn to coat chops. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain chops, discarding marinade.
  2. Place chops on the rack of an uncovered grill directly over medium coals. Grill for 11 to 14 minutes or until pork juices run clear (160°F), turning once. If desired, garnish with mango and/or chile peppers.
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Asparagus & Ham Stuffed Potato

  • 4 medium russet potatoes (about 8 ounces each)
  • ½ bunch asparagus, trimmed and cut into ½-inch pieces
  • 1 cup diced ham
  • ½ cup reduced-fat sour cream
  • 1 cup shredded Swiss cheese, divided
  • ½ cup chopped fresh chives, divided
  • ¼ teaspoon salt
  • ¼ teaspoon white or black pepper
  1. Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes.
  2. Meanwhile, bring 2 inches of water to a boil in a large saucepan fitted with a steamer basket. Add asparagus, cover and steam until just tender, 2 to 3 minutes.
  3. Combine the steamed asparagus with ham, sour cream, ½ cup Swiss cheese, 6 tablespoons chives, salt and pepper in a bowl. When the potatoes are cool enough to handle, cut off the top third, then gently scoop out the flesh; add to the bowl with the ham mixture and gently mash together.
  4. Place the potato shells in a microwave-safe dish and evenly divide the ham mixture among them. (They will be very well stuffed.) Top each stuffed potato with 2 tablespoons of the remaining cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes. Garnish with the remaining chives.
  • No microwave? No problem: Preheat oven to 400°F. Pierce potatoes in several places with a fork. Bake directly on the center rack until tender, 45 to 60 minutes. Fill the potato as directed and bake the stuffed potatoes on a foil-lined baking sheet until the filling is hot, about 15 minutes.
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Portuguese pork with clam


  • 1 tbsp olive oil
  • 500g/1lb 1oz boneless pork shoulder, cubed
  • 1 large onion, finely sliced
  • 50g/1¾oz pancetta, cut into chunks
  • 6 cloves garlic, sliced
  • 1 large green pepper, sliced
  • 1 tsp smoked paprika
  • 1 bay leaf
  • 1 tsp thyme
  • 400g/14oz tomatoes, peeled and chopped
  • 75g/2½oz tomato purée
  • 225ml/8fl oz white wine
  • 150g/5¼oz spicy chorizo, skin removed and cut into chunks
  • 300g/10oz small fresh clams
  • handful of fresh parsley, chopped
  • handful of fresh coriander, chopped
  • potato wedges (fried)
  1. Heat the olive oil in a casserole dish. Add the pork and fry until browned on all sides. Once browned, remove the pork and set aside. Fry the potato wedges.

  2. Add the onion, pancetta, garlic, green pepper, paprika, bay leaf and thyme, and fry until the onions have softened.

  3. Add the tomatoes, tomato purée and wine, mix well, and bring to the boil.

  4. Reduce the heat and return the pork to the pan with the chorizo. Cover and simmer for 50 minutes.

  5. Finally, just before serving, add the clams, wedges and parsley, mixing well, and cook for a further five minutes or until the clams have opened. Discard any that don’t open.

  6. Serve with the stew spooned over the top and garnished with coriander.

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Parsnip, Prune & Caramelized Onion Gratin

Sweet prunes and caramelized onions pair with earthy parsnips in this delicious gratin. Make it a meal: Serve with Roasted Pork Tenderloin and roasted potatoes.   Ingredients
  • 2 teaspoons extra-virgin olive oil
  • 4 onions, thinly sliced (about 4 cups)
  • ½ cup prunes, pitted and chopped
  • 1 tablespoon dried thyme leaves
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 8 parsnips (about 1½ pounds total), peeled and thinly sliced
  • 1 cups reduced-sodium chicken broth, or vegetable broth
  • Preheat oven to 400°F. Coat a 1½-quart gratin dish or other shallow baking dish with cooking spray.
  • Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring frequently, until golden and caramelized, 8 to 10 minutes. Stir in prunes, thyme, salt and pepper; remove from the heat.
  • Spread half the parsnips in the prepared dish. Cover with the onions and prunes. Top with the remaining parsnips and pour in broth. Tightly cover the dish with aluminum foil and bake until the parsnips are very tender, about 1 hour.
  • Remove from the oven. Set the oven to broil. Uncover the dish and baste the top with juices. Broil until the top begins to brown, 3 to 4 minutes.
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Sticky Honey-Soy Chicken Wings

by: Tyler Florence
  • 2 lb(s) chicken wings
  • 1 cup low-sodium soy sauce
  • 1 Tbsp grated fresh ginger
  • 2 Tbsp chopped fresh cilantro leaves
  • 2 cloves garlic, minced
  • ½ lemon, juiced
  • Kosher salt and freshly ground black pepper
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp butter
  • ½ cup honey
  • Sesame seeds, for garnish
  1. Rinse chicken wings and pat dry. Remove tip and discard; separate each wing at the joint into 2 pieces. Place wings in a shallow dish and pour over the soy sauce, ginger, cilantro, garlic, and lemon juice. Toss well to coat; marinate, refrigerated, for 2 hours.
  2. Remove wings from marinade and pat dry; season with salt and pepper. In a large saute pan over medium-high heat, melt the butter in the olive oil. When the butter stops foaming, add the honey and chicken wings and fry until browned on each side, about 5 minutes. Continue cooking the wings, turning them over often to coat them as the glaze reduces. Cook until the wings are sticky and cooked through. Garnish with sesame seeds and serve.
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Roast leg of lamb with mint sauce

2 kg leg of lamb
1 bulb of garlic
½ a bunch of fresh rosemary
1.5 kg potatoes
1 lemon
olive oil
1 bunch of fresh mint
1 teaspoon sugar
3 tablespoons wine vinegar
1. Remove the lamb from the fridge 1 hour before you want to cook it, to let it come up to room temperature.
2. Preheat the oven to 200ºC/400ºC/gas 6 and place a roasting dish for the potatoes on the bottom.
3. Break the garlic bulb up into cloves, then peel 3, leaving the rest whole. 4. Pick and roughly chop half the rosemary leaves. Peel and halve the potatoes.
5. Crush the peeled garlic into a bowl, add the chopped rosemary, finely grate in the lemon zest and drizzle in a good lug of oil, then mix together.
6. Season the lamb with sea salt and black pepper, then drizzle with the marinade and rub all over the meat. Place on the hot bars of the oven above the tray.
7. Parboil the potatoes in a pan of boiling salted water for 10 minutes, then drain and allow to steam dry. Gently toss the potatoes in the colander to scuff up the edges, then tip back into the pan.
8. Add the remaining rosemary sprigs and whole garlic cloves to the potatoes, season with salt and pepper, then drizzle over a good lug of oil. Tip the potatoes into the hot tray and place back under the lamb to catch all the lovely juices.
9. Cook the lamb for 1 hour 15 minutes if you want it pink, or 1 hour 30 minutes if you like it more well done.
10. Meanwhile, make the mint sauce. Pick and finely chop the mint leaves, then place in a small bowl. Mix in the sugar, a good pinch of salt, 1 tablespoon of hot water and the vinegar.
11. When the lamb is cooked to your liking, remove from the oven and leave to rest for 15 minutes or so. Carve and serve with the roast potatoes, mint sauce and some seasonal greens.
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