Carolina Kitchen in College

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Stuffed Roasted Red Peppers August 10, 2010

Filed under: Grain,Vegetables — mdebaugh @ 1:21 am



  • 1 cup low-sodium chicken broth
  • 2 teaspoons ground cumin
  • 3/4 cup couscous
  • 1 cup canned garbanzo beans , rinsed and drained
  • 1/4 cup dried currants
  • 1 packed cup chopped baby spinach leaves
  • 1/2 cup (4 ounces) crumbled feta cheese
  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • Kosher salt and freshly ground black pepper
  • 2 medium red bell peppers
  • 1 medium yellow bell pepper
  • 1 medium orange bell pepper
  • Hot water , as needed

Sauce: (optional)

  • 1 packed cup fresh basil leaves
  • 1/2 cup (about 4 ounces) creme fraiche
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon water
  • 1 garlic clove, coarsely chopped
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon sugar
  • 1/4 teaspoon salt, plus extra, as needed
  • 1/4 teaspoon freshly ground black pepper, plus extra, as needed


Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F.

Filling: In a medium saucepan, bring the chicken broth and cumin to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pan until the couscous is tender and all of the liquid has been absorbed, about 5 to 6 minutes. Put the couscous in a large bowl and add the beans, currants, spinach, feta and 1/4 cup olive oil. Season with salt and pepper, to taste. Stir until all the ingredients are combined.

Slice the tops off the peppers and remove all the ribs and seeds. If necessary, cut a very thin slice from the base to help the peppers stand up. Stuff the peppers with the filling and drizzle the tops with olive oil. Put the peppers in an 8 by 8-inch square baking dish. Fill the baking dish with 3/4-inch hot water and bake until the filling is golden and the peppers are cooked through, about 55 to 60 minutes. Cooks Note: If the filling begins to brown too quickly, cover the pan with foil.)

Sauce: In a blender, combine the basil, creme fraiche, olive oil, water, garlic, lemon juice, sugar, salt, and pepper. Blend until smooth. Adjust the seasoning with salt and pepper, to taste.

Remove the peppers from the oven and arrange on serving plates. Spoon the sauce around the peppers and serve.

recipe courtesy of Giada de Laurentis


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


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


  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


5 Sweet potatoes, peeled

salt and pepper

2 tbsp honey

2 tbsp olive oil

2 tbsp sesame seeds

2 tbsp soy sauce


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.


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!


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


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


That’s a (Veggie) Wrap! June 24, 2010

Filed under: Grain,Vegetables — kchrismon @ 8:02 pm

Sorry, I didn’t take a picture of the inside, but this was so quick and easy and delicious! Enjoy!


2 pieces provolone cheese
1 large flour tortilla
2 tbsp. shredded carrot
2 tbsp. thinly sliced orange pepper
2 tbsp. chopped onion
1/4 avocado, peeled and sliced
1/4 cup baby spinach leaves
salt and pepper to taste

Cooking Instructions

  1. Lay cheese in the middle of the tortilla and microwave until cheese melts (20-30 seconds).
  2. Arrange all the filling ingredients in a row along the center one-third of the tortilla. Sprinkle with salt and pepper to taste.
  3. Roll tortilla (and probably use toothpicks to keep it together!).

Adapted from


Sizzlin’ Summer Spaghetti Squash June 6, 2010

Filed under: Vegetables — kchrismon @ 5:05 pm

After a long, hot day at the pool, I did not want something heavy for dinner. This dish is extremely light and tasty. If you’ve never eaten spaghetti squash, you’re in for a treat! It’s delicious. It’s pretty easy to cook, too, once you get the hang out it (I’m still working on that…). I paired this with the Mango-nificent Fruit Salad listed above, and it was the perfect, summer meal.

Ingredients (enough for 3)

1 large spaghetti squash

2 tablespoons extra-virgin olive oil

Salt and pepper
4 tablespoons butter
1 tablespoon capers, drained
1/2 zucchini, diced
1/2 diced red bell pepper
2 tablespoons fresh lemon juice
Lemon zest
2 tablespoons chopped, fresh parsley leaves

1/4 cup julienne sundried tomatoes


Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes. With fork “comb” out the strands. If the sides are a darker color (not dark, but a little darker than at the beginning, and they are soft and easy to comb, then it is ready. Honestly, it’s just an experiment and you have to check after ever few minutes or so. Start with the 10-12, then add five according to the squash).

In a hot skillet, melt the butter and continue to cook until starts bubbling. Add the capers, zucchini, and bell pepper and cook, stirring, until tender. Stir in the lemon juice and season with salt and pepper.

In a large mixing bowl mix the squash, butter sauce, and sun-dried tomatoes, parsley and serve.

Adapted from Red Cat Restaurant in NYC.


Greek Garbanzo Bean Salad May 17, 2010

Filed under: Vegetables — kchrismon @ 10:12 pm

This salad was my last minute dinner the other night, but it’s really good! You have to watch out – the garlic can be strong. I love garlic, though, and devoured it anyway. This is both tasty and healthy, this garbanzo beans having a bunch of iron. Yum.



2 (15 ounce) cans garbanzo beans, drained and rinsed (to remove excess salt)

2 cucumbers, cut in quarters and sliced

12 cherry tomatoes, halved

1/2 onion, chopped

2 cloves garlic, minced

1 (15 ounce) can black olives, drained and chopped

1/2 lemon, juiced


1 tbsp. oregano

1 tsp. parsley

5 tbsp. olive oil

1 1/2  tbsp. vinegar

1/4  tsp. Garlic powder

Salt and pepper to taste


Combine the beans, cucumbers, tomatoes, onion, garlic, olives, salad dressing, and lemon juice. Toss together and refrigerate 2 hours before serving. Serve chilled.

Adapted from


Roasted Corn with Basil-Shallot Vinaigrette May 16, 2010

Filed under: Vegetables — kchrismon @ 12:29 am

This dish I was a little skeptical about. Looking at it, it sounds delicious. Then, I started to roast the corn and after 20 minutes, which the recipe originally called for, some of the kernels were dark brown or black. Gross! So I lowered the time, but honestly, I think your best best is to just watch it. Also, it would probably be perfectly delicious if the corn wasn’t roasted. It’s truly a delicious and light dish. Enjoy!


3 cups fresh (or frozen and thawed) corn kernels

2 tablespoons extra-virgin olive oil

1/4 cup chopped fresh basil

1 tablespoon minced shallot

1 tablespoon red-wine vinegar

1/4 teaspoon salt

Freshly ground pepper, to taste


Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 16-18 minutes. Watch closely! The kernels will turn black or dark brown if you’re not careful, and all ovens are different. Anyway, combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.

Adapted from