By Joan Namkoong
Advertiser Food Editor
Dr. Terry Shintanis healthful recipes can be made easily at home. Here are three from his "Eat More, Weigh Less" cookbook.
Chunky Three-Bean Chili
- 3 large sweet onions, diced
- 2 cups plum tomatoes, chopped
- 4 cloves garlic, minced
- 1 teaspoon ground cumin
- 6 cups vegetable broth
- 2 tablespoons chili powder or to taste
- 1 cup dry garbanzo beans, soaked overnight and drained
- 1 cup dry kidney beans, soaked overnight and drained
- 1 cup dry pinto beans, soaked overnight and drained
- 1/4 cup green chilis, canned and diced
- 3 tablespoons low-sodium tomato paste
- 1 teaspoon dried basil
- Olive oil cooking spray
Spray a large pot with cooking spray. Heat 3 tablespoons vegetable broth and saute onions, garlic and cumin for 10 minutes. Add other ingredients and remaining broth. Boil, cover and simmer for about 3 hours. When beans are soft and liquid is absorbed, they are done. Makes 6 portions.
One portion: 304.1 calories, 3.2 grams fat, 22 percent protein, 69 percent carbohydrates, 9 percent fat.
Hawaiian Savory Stew
- 3 tablespoons water
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, mashed
- 1 box seitan (wheat gluten) cut in
- 1-inch pieces, or 1 cup mushrooms
- 1 tablespoons soy sauce
- 2 large carrots, cut in 1-inch chunks
- 2 stalks celery, cut in 1-inch chunks
- 3 red potatoes, quartered
- 1 can tomatoes, whole packed
- 3 bay leaves
- 2 cups vegetable broth
- Salt and pepper to taste
- 2 tablespoons whole-wheat flour dissolved in 4 tablespoons water
Saute onion and garlic in 3 tablespoons of water in a large pot. Add seitan, ginger, soy sauce, carrots, celery, potatoes, tomatoes, vegetable broth. Add water to cover, salt and pepper and bay leaves. Cook until vegetables are tender. thicken with whole wheat flour dissolved in 4 tablespoons of water. Serve hot. Add zing with a few drops of Tabasco sauce. Makes 6-8 portions.
One portion: 256.1 calories, 1.2 grams fat, 32 percent protein, 64 percent carbohydrates, 4 percent fat.
Mushroom Marinara Sauce
- 1/4 cup red wine
- 2 ounces dried mushrooms, any type
- 2 cloves garlic, peeled and pressed
- 1 large onion, sliced thinly
- 2 tablespoons fresh basil
- 1 tablespoons fresh rosemary
- 5 tablespoons fresh parsley
- 2 teaspoons fresh oregano
- 3 cups canned plum tomatoes, with juices
- Salt and freshly ground black pepper to taste
Break herbs apart. Twist leaves or stems into /-inch pieces or slightly smaller to release full flavor of herbs. Set aside.
Soak dried mushrooms in 1 cup hot water for 15-20 minutes. Drain, reserving soaking liquid. Strain soaking liquid and set aside. Rinse and chop the mushrooms.
Heat a large nonstick skillet. Add a little water and saute garlic and onion; add basil, rosemary, parsley and oregano. When herbs begin to wilt, add tomatoes with juice and mushroom water. Bring to a boil, turn down heat, add salt and pepper to taste and let simmer for about 10 minutes. Makes 6 portions.
One portion: 69.5 calories, 6 grams fat, 16 percent protein, 76 percent carbohydrates, 7 percent fat.
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