Carolina Kitchen in College

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Nutritionist in Training: Balanced Meal July 23, 2010

Filed under: Beans,Salad,Vegetables — kchrismon @ 2:38 am

With my dad out of town, it was a girl’s night in. This is a full plate, so I included both recipes.

Black Bean and Corn Salad with Cilantro-Cumin Dressing

Ingredients

3/4 tsp ground cumin

1/4 c. Fresh lime juice, plus more for taste if desired

2 Tbsp. Vegetable oil

1/2 tsp salt

1 can Corn kernels (11 ounces), Liquid removed

1 can Black beans(15 ounces), Rinsed and liquid removed

1/2 c. orange bell peppers, cut into 1/4″ dice

1/2 c. Sweet onion, cut into 1/4″ Dice

1/4 c. Minced cilantro

Directions

  1. Place the cumin in a small skillet and set over low heat just till the skillet gets hot and the cumin is heated, about 1 minute. Off the heat, add in the lime juice and vegetable oil, plus jalapeno and salt, if you like; whisk to blend.
  2. In a large bowl combine the corn, black beans, red and green peppers, onion, cilantro or possibly parsley. Add in the lime dressing and toss to coat.
  3. Spoon the salad onto a deep platter or possibly shallow bowl and garnish with sprigs of fresh parsley.

Roasted Sweet Potato with Sesame Seeds

Ingredients

5 Sweet potatoes, peeled

salt and pepper

2 tbsp honey

2 tbsp olive oil

2 tbsp sesame seeds

2 tbsp soy sauce

Directions

1 Preheat the oven to 400°F (200°C). Cut the potatoes into large chunks and place on a baking sheet. Drizzle with the oil and season with salt and pepper. Roast the potatoes for 30 minutes, turning halfway through, until almost tender.

2 Mix together the sesame seeds, honey, and soy sauce. Pour over the sweet potatoes, and toss. Roast 20 minutes more, or until well glazed and tender.

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El Calor del Verano: Quesadillas Verduras July 11, 2010

Filed under: Beans,Grain,Mexican,Vegetables — kchrismon @ 4:44 pm

These are delicious veggie quesadillas. I had made quesadillas before, but these were good! And easy!

Ingredients:

1 tbsp. olive oil

½ medium yellow onion, chopped

½ bell pepper (any color), chopped

1 jalapeno pepper, seeded and diced

¼ tsp. cumin

¼ tsp. cayenne pepper

½ small zucchini, chopped

1/3 cup fresh corn kernels

1/3 cup black beans

1 small tomato, seeded and chopped

3 flour tortillas

Shredded Mexican cheese

Directions:

Heat olive oil in a skillet over medium-high heat.  Add onion, bell pepper and jalapeno pepper to the pan and sauté until crisp-tender, about 3 minutes.  Mix in the cumin, cayenne pepper, and fajita seasoning.  Add the zucchini and mushrooms to the pan and sauté about 3 more minutes.  Mix in the corn, black beans and tomatoes and cook 1 minute more.  Remove from the heat.

Lay out tortillas on a work surface.  Brush one side of each tortilla lightly with oil and flip over.  Evenly distribute the vegetable filling between the tortillas, spreading it over one half of each and leaving a ½-inch border clear.  Sprinkle shredded cheese to taste over the veggie filling.  Fold the empty half of each tortilla over the filling into a semicircle.

Heat a lightly oiled skillet or grill pan over medium-high heat.  Cook quesadillas, flipping halfway through, until both sides are well browned and cheese is melted.  Repeat with remaining quesadillas until all have been cooked, and cut into triangular sections.  Serve immediately with salsa and sour cream, if desired.

Adapted from Annie’s Eats

 

Bean Salad May 23, 2010

Filed under: Beans — kchrismon @ 6:38 pm

This is delicious. It’s a family recipe and something about it is irresistible. The combination of flavors in the vinaigrette is what is so good.

Ingredients:

1 (15 oz) can kidney beans, drained and rinsed

1 can wax beans, drained and rinsed

1 can green beans, drained and rinsed

1 can lima beans, drained and rinsed

1/2 of 1 onion

1/2 cup vinegar

1/2 cup olive oil

1/2 cup sugar

Directions:

Mix and let marinade for 12 or more hours before serving.