 Spicy is always fun, but adding a creaminess to it can take the fun to another level. I love this sauce as it is filled with awesome flavors, along with a comforting creaminess, making any protein of choice absolutely delicious. The prep time is worth it! INGREDIENTS
1 pound tomatillos, husked and rinsed 2 jalapeño peppers, rinsed, sliced in half and seeded 2 shallots, peeled and sliced in half 1/4 cup nonfat Greek yogurt 4 garlic cloves 1/4 cup white wine vinegar juice from 1 lime 1/2 t cumin 2 Tablespoons fresh cilantro dash of salt PREPARATION Preheat oven on high broil. Line rimmed baking sheet with nonstick foil. Place tomatillos, peppers and shallots on baking sheet. Broil on rack second from top, for about 5–10 minutes, checking frequently until skins are charred. Flip to broil second side, continuing to check frequently until skin is charred. Remove from heat and cool for about 10 minutes. Peel off all skins and discard. Add tomatillos, peppers, shallots and garlic to blender, along with cilantro, vinegar, lime juice, cumin and salt. Puree until smooth. Add yogurt and blend one more time. Serve with baked or grilled chicken, seafood or tofu.
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INGREDIENTS
2 large, ripe avocado, halved and pitted 1 cup nonfat greek yogurt (or nonfat sour cream, if preferred) 1/4 cup packed cilantro leaves 2 cloves garlic, peeled juice from two limes (about 3–4 Tablespoons) 1/2 teaspoon Kosher salt Freshly ground pepper to taste PREPARATION In a food processor or blender, scoop out avocado and blend together with yogurt, cilantro, garlic, lime juice and salt. Pour into a bowl and season with black pepper to taste. Serve as dip or topping. If refrigerating, wrap tightly with plastic wrap. It will last up to 48 hours. Makes 6–8 servings.  Vinegars can be an exceptional ingredient when creating a lean yet tasty sauce or dish. There are quite a variety out there! Some of my favorites include balsamic, champagne and red wine vinegars. Experiment to see what flavors and brands you like best on salads, pasta dishes, as well as with this sauce. There is a fun thickening method I included here, of which you can opt in or out :). This sauce works great roasting with veggies, tofu, chicken and fish. INGREDIENTS
1 Tablespoon olive oil 1/4 cup balsamic vinegar 1 cup red wine vinegar 2 cups canned diced tomatoes, no sodium added 1/2 cup chicken or veggie stock or broth, low sodium 1/4 cup chopped flat-leaf parsley Freshly ground pepper to taste Optional: Beurre manie= 1 Tablespoon flour + 1 Tablespoon butter, softened Freshly ground pepper to taste PREPARATION In small sauce pan, add olive oil through stock. Bring to a boil over medium-high heat. Once boiling, lower heat to a simmer. You can just let it simmer here for 10–15 minutes, until desired thickness. Or, for some additional luster to your sauce: while sauce is simmering, in a small bowl mix flour and butter with a fork to form a smooth paste. Then roll a teaspoon-size amounts of the paste into balls. Add one ball to sauce, increase heat and allow the mixture to return to a boil, and cook for at least 1 minute to thicken. If your sauce is not as thick as you’d like, add a bit more beurre manie. Serve over or roast with any veggie, protein, polenta, rice or pasta. It makes approximately 2–2 1/2 cups sauce; about 1/4 cup per serving.
INGREDIENTS 1 pound chicken tenders or chicken thighs, skinless, boneless Rub: 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon freshly ground pepper Sauce: 2 Tablespoons fresh lime juice (about the juice from one lime) 2 Tablespoons white miso paste 1/4 cup nonfat Greek yogurt, plain 1 Tablespoon honey Nonstick cooking spray Fresh cilantro or basil for garnish PREPARATION Prepare the rub by placing the onion powder, garlic powder and pepper in a small bowl and whisk to combine. Place chicken tenders in a medium bowl. Pour rub evenly on top and mix well with clean hands, being sure the rub is evenly spread onto the chicken. Mix up the sauce: Place the lime juice, miso paste, yogurt and honey in a small bowl. Mix well until miso is dissolved and set aside. Place a large cast iron skillet over medium high heat. Spray with nonstick cooking spray. Add the chicken in a single layer. Cook 4–5 minutes, spray again with nonstick cooking spray, and flip to cook another 3–4 minutes on the other side. Remove from pan and place onto serving platter. Top with sauce and garnish, and keep some extra sauce on the side!
 This recipe was originally a heavier chili. I lightened it up into a bisque with some additional calcium-packed ingredients, as well as adding crab meat for a lean protein, along with the beans. Although the sherry helps bring out a rich, mellow taste, it may be omitted if desired. There is some chopping here, but still a 20-minute or less prep time. INGREDIENTS
3 medium shallots, minced 2 garlic cloves, minced 1 yellow bell pepper, cored, seeded and chopped fine 2 teaspoons olive oil 1 15-ounce can kidney beans, rinsed and drained 2–3 Tablespoons chili powder 1 6-ounce can tomato paste 1 1/2 cups vegetable broth, low sodium 8 ounces jumbo lump crab, shells removed 1/2 cup evaporated nonfat milk 2 Tablespoons dry sherry salt and freshly ground pepper to taste Flat leaf parsley to garnish, optional PREPARATION Place a medium saucepan over medium heat. Add olive oil. Once oil is hot, add the shallots, garlic and bell pepper. Cook until softened, about 6 minutes. Add the beans, chili powder and tomato paste. Stir and continue cooking for another 5 minutes. Stir in the broth and bring to a boil. Once boiling, reduce temperature to a simmer and continue cooking for about 8 minutes. Stir in the crab, evaporated nonfat milk, sherry, and heat through. Taste and adjust seasonings (any needed salt, pepper, more chili powder). Makes 4 servings. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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