Nutrition

Recipe of the Month

Submitted by Joel Kraft, Executive Chef, Lackmann Culinary Services
*Recipes were found in Cooking Light Magazine and Joel used them in the March 1 cooking class for Healthy U. As usual, Joel put his twist on them!

Pinto Bean Stew (Servings: 8)

• 4 cups dried pinto beans
• 5 1/3 cups water
• 1/4 cup extra virgin olive oil
• 1 1/2 quarts small diced onion
• 1 1/2 quarts 1/2 inch cubed peeled hubbard squash or fresh pumpkin
• 1 1/3 cups sliced carrot
• 4 teaspoons chipotle chile in adobo sauce, chopped
• 2 1/2 tablespoons chopped fresh sage or 2 1/2 teaspoons of dried sage
• 4 teaspoons chopped fresh thyme or 1 teaspoon dried thyme
• 1 28-ounce can crushed tomatoes, undrained
• 1 teaspoon kosher salt
• 8 teaspoons toasted pumpkin seed kernels (optional)

1. Sort and wash pinto beans, place in large container. Cover with water to 2" above beans, cover and let stand 8 hours. Drain beans.

2. Combine beans and 4 cups water in a large pan, bring to a boil. Reduce heat, cover and simmer 30 minutes.

3. Heat oil in large non-stick saute pan over medium heat. Add onion, squash, carrot, and chile; cook 10 minutes stirring frequently. Add to bean mixture.

4. Stir in sage, thyme, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until squash is tender. Stir in salt.

5. Ladle into bowls, sprinkle with pumpkin seed kernels (optional).

Mediterranean Whole Wheat Couscous (Servings: 8)

• 3 1/2 cups fat-free, lower-sodium vegetable broth
• 1 1/2 cups whole wheat couscous
• 2 cups grape tomatoes, halved
• 1 cup chopped seeded peeled cucumber
• 1 cup chopped red bell pepper
• 1/2 cup sliced green onions
• 2 tablespoons chopped fresh sage
• 1/2 teaspoon grated lemon rind
• 4 tablespoons fresh lemon juice
• 8 teaspoons extra virgin olive oil
• 1 teaspoon kosher salt
• 1 teaspoon black pepper

1. Bring broth to a boil in medium saucepan; gradually stir in couscous.

2. Remove from heat, cover and let stand 5 minutes. Fluff with fork.

3. Combine couscous, tomatoes, and remaining ingredients in large bowl.

Cucumber, Mango and Black Bean Salad (Servings: 8)

• 2 cups small diced seeded English cucumber
• 1 cup small diced fresh mango
• 1 cup canned black beans, rinsed and drained
• 1/4 cup minced seeded jalapeno pepper
• 2 tablespoons chopped fresh cilantro
• 1/4 cup fresh lime juice
• 2 tablespoons fresh orange juice
• 1 teaspoon kosher salt

1. Combine all ingredients in a bowl, stirring gently.

2. Let stand 15 minutes before serving.