Toasted Pita & Bean Salad
4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
NUTRITION PROFILE
Low cholesterol | High fiber | High potassium | High calcium |
View Our Nutrition Guidelines »
INGREDIENTS
2 6-inch whole-wheat pita breads, cut or torn into bite-size pieces
2 cloves garlic, peeled
1/8 teaspoon salt
2 tablespoons fresh lemon juice
2 tablespoons ground toasted cumin seeds (see Tip)
3 tablespoons extra-virgin olive oil
Freshly ground pepper to taste
2 cups cooked pinto beans, well drained and slightly warmed (see Tip)
1 cup diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
1/2 cucumber, peeled and diced
1 cup sliced romaine lettuce
1 cup crumbled feta cheese
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh mint
PREPARATION
Preheat oven to 400°F.
Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
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Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.
Gazpacho
Serves 4 or 5
1-3/4 lb. ripe tomatoes, cored and coarsely chopped (about 4 cups)
1/2 medium green bell pepper, stemmed, seeded, and coarsely chopped (3/4 cup)
1/2 small red bell pepper, stemmed, seeded, and coarsely chopped (1/2 cup)
1/4 cup packed torn fresh bread, such as a soft baguette, Portuguese roll, or slice of white sandwich bread, plus 1/4 cup packed 1/2-inch cubes (crusts removed) for croutons
9 Tbs. good-quality extra-virgin olive oil; more for drizzling
2 tsp. sherry vinegar
1 small clove garlic
Kosher salt
Ground cumin
1 Tbs. chopped fresh cilantro
Put the tomatoes, bell peppers, torn bread, 6 Tbs. of the olive oil, the vinegar, garlic, 1 tsp. salt, and a pinch or two of cumin in a blender. Pulse until coarsely puréed, then blend until very smooth, 4 to 5 minutes (it may be a bit frothy).
Season to taste with salt and refrigerate until very cold, at least 1 hour.
Meanwhile, heat the remaining 3 Tbs. olive oil in an 8-inch skillet over medium heat. Add a bread cube; if it sizzles immediately, add the remaining cubes (if it doesn’t, continue to heat the oil).
Cook, stirring frequently, until golden brown all over, about 1 minute. Transfer the croutons to paper towels to drain and cool.
Taste the gazpacho just before serving and adjust the seasonings as needed. Serve drizzled with oil and garnished with the croutons and cilantro.
Mediterranean Chicken
“Sauteed chicken simmered in a sauce of tomatoes, olives, white wine, garlic, and herbs. This recipe is from The WEBB Cooks, articles and recipes by Robyn Webb, courtesy of the American Diabetes Association. Preparation time: 20 minutes.
2 teaspoons olive oil
2 tablespoons white wine
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6 skinless, boneless chicken breast halves
3 cloves garlic, minced
1/2 cup diced onion
3 cups tomatoes, chopped
1/2 cup white wine
2 teaspoons chopped fresh thyme
1 tablespoon chopped fresh basil
1/2 cup kalamata olives
1/4 cup chopped fresh parsley
salt and pepper to taste
Directions
Heat the oil and 2 tablespoons white wine in a large skillet over medium heat. Add chicken and saute about 4 to 6 minutes each side, until golden. Remove chicken from skillet and set aside.
Saute garlic in pan drippings for 30 seconds, then add onion and saute for 3 minutes. Add tomatoes and bring to a boil. Lower heat, add 1/2 cup white wine and simmer for 10 minutes. Add thyme and basil and simmer for 5 more minutes.
Return chicken to skillet and cover. Cook over low heat until the chicken is cooked through and no longer pink inside. Add olives and parsley to the skillet and cook for 1 minute. Season with salt and pepper to taste and serve.
Rustic Fig and Raspberry Mini Crostatas
An inspired combination of figs, raspberries, fresh thyme, orange zest, and honey makes these Italian-style pies an unexpected change from the familiar.
For the dough
7-1/2 oz. (1-2/3 cups) unbleached all-purpose flour
3-3/4 oz. (3/4 cup) whole-wheat flour
1/4 cup plus 1/2 Tbs. granulated sugar
1 tsp. ground cinnamon
1/2 tsp. kosher salt
9 oz. (1 cup plus 2 Tbs.) cold unsalted butter, cut into small pieces
For the filling
3/4 lb. small fresh figs (preferably Brown Turkey), quartered (about 2 cups)
6 oz. fresh raspberries (1-1/2 cups)
1/3 cup plus 2 Tbs. granulated sugar
3 Tbs. plus 1 tsp. honey
1 Tbs. fresh thyme, roughly chopped
2 tsp. finely grated orange zest
3 Tbs. plus 1 tsp. graham cracker crumbs
1 oz. (2 Tbs.) cold unsalted butter, cut into
1-1/2 Tbs. heavy cream
Make the dough
Put the flours, sugar, cinnamon, and salt in a food processor. Add the butter and pulse in short bursts until the mixture resembles coarse meal. Add 3 Tbs. cold water and pulse. If the mixture seems dry, add water 1 Tbs. at a time, pulsing until the dough just starts to come together. Do not overprocess. Turn the dough out onto a clean work surface, gather it together, and portion it into ten 2-1/2-oz. rounds. Flatten them into disks, wrap individually in plastic, and refrigerate for at least 2 hours and up to 3 days. When ready to bake, position racks in the bottom and top thirds of the oven and heat the oven to 400°F. Line 2 large rimmed baking sheets with parchment. On a lightly floured surface with a lightly loured rolling pin, roll each dough disk into a 5-1/2-inch round that’s about 1/8 inch thick. Put 5 rounds on each baking sheet.
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Make the filling
In a medium bowl, lightly toss the figs, raspberries, 1/3 cup of the sugar, the honey, thyme, and orange zest until combined.
Assemble and bake the crostatas
Tip: Graham cracker crumbs sprinkled in the center of each dough round soak up juices released by the fruit during baking, preventing soggy bottoms.
Sprinkle each round of dough with 1 tsp. graham cracker crumbs, leaving a 1/2-inch border. Put a generous 1/4 cup of the fig mixture in the center of each dough round, mounding the fruit. Top each tart with a butter slice. Fold the edges of the dough over some of the fruit to create a 1-inch rim, leaving the center exposed. Work your way around, pleating the dough as you go. With a pastry brush, brush the crust of each crostata with cream and sprinkle the crusts and filling with the remaining 2 Tbs. sugar. Bake until the crostatas are golden-brown, 30 to 35 minutes, swapping and rotating the baking sheets’ positions about halfway through baking. Transfer the baking sheets to racks to cool for about 5 minutes. Then loosen the crostatas with an offset spatula and cool completely on the sheets. The crostatas are best the day they’re made.
nutrition information (per serving):
Calories (kcal): 450; Fat (g): 25; Fat Calories (kcal): 220; Saturated Fat (g): 15; Protein (g): 5; Monounsaturated Fat (g): 6; Carbohydrates (g): 55; Polyunsaturated Fat (g): 1; Sodium (mg): 75; Cholesterol (mg): 65; Fiber (g): 4;
