Page 19 - Florida Sentinel 8-26-16 Online Edition

Recipes
Protein doesnʼt have to come from meat. “Beans and vegetables contain protein, and even small amounts add up.”
Potato, Leek And Feta Tart
1 tablespoon olive oil
2 leeks (white and light green parts), cut into half-moons
2 small zucchini, cut into half- moons
kosher salt and black pepper
1⁄2 cup crumbled Feta (about 2 ounces)
2 tablespoons chopped fresh dill 2 Red Bliss potatoes (8 ounces), thinly sliced
1 store-bought 9-inch piecrust
Portobello
Mushroom Burgers With Oven Fries
This hearty and complete vegetarian meal mimics a meat-lover’s traditional burger with fries.
portobello mushrooms (about 1 1/4 pounds total), stems discarded
1⁄4 cup olive oil
kosher salt and black pep- per
4 slices Cheddar (about 4 ounces)
3 medium russet potatoes (about 1 1/2 pounds), cut into wedges
2 tablespoons chopped fresh flat-leaf parsley leaves
1/3 cup mayonnaise
2 tablespoons Dijon mus- tard
lettuce and sliced red onion, for serving English muffins, split and toasted
Directions: Heat oven to 425° F. Rub the mush- rooms with 2 tablespoons of the oil, and 1⁄4 teaspoon each salt and pepper on a rimmed baking sheet.
Place the mushrooms stem-side down and roast until tender, 18 to 20 min- utes. Top each mushroom with a slice of Cheddar and continue to cook until melted, 3 to 5 minutes more.
Meanwhile, on a separate rimmed baking sheet, toss the potatoes with the re- maining 2 tablespoons of oil and 1⁄4 teaspoon each salt and pepper. Roast, tossing once, until tender, 18 to 20 minutes; toss with the parsley.
Mix together the mayon- naise and mustard in a small bowl.
Stack the lettuce, mush- rooms, onion, and mayon- naise mixture between the English muffins. Serve with the oven fries.
White Bean Chili With Jalapeño Bulgur
Beans are the best.. they are filling and full of protein.
Directions: Bring 1 cup water to a boil. Add the bulgur and simmer, covered, until all the water is absorbed and the bulgur is tender, 12 to 15 minutes.
Meanwhile, heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the onion and bell pepper and cook until tender, 6 to 8 minutes.
Add the garlic, cumin, chili powder, 1 teaspoon salt, and 1⁄2 teaspoon pepper and cook until fragrant, 1 to 2 minutes.
Add the tomatoes and their liquid and 1 1⁄2 cups water. Bring to a boil. Add the beans and simmer until slightly thickened, 8 to 10 minutes.
Stir the lemon juice, scallions, jalapeño, remaining table- spoon of oil, and 1⁄4 teaspoon each salt and pepper into the bul- gur.
Divide the chili among bowls and top with the bulgur.
1⁄2 cup bulgur wheat
2 tablespoons olive oil
1 large onion, chopped
1 green bell pepper, chopped 2 cloves garlic, chopped
1 teaspoon ground cumin
1 teaspoon chili powder kosher salt and black pepper 1 14.5-ounce can diced toma- toes
2 15-ounce cans cannellini beans, rinsed
1 tablespoon fresh lemon juice
2 scallions, thinly sliced
1 jalapeño, seeded and chopped
Leek And Potatoes is a dream, with a touch of cheese in a pie.
Directions: Heat oven to 375o F. Heat the oil in a large skil- let over medium heat. Add the leeks, zucchini, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper and cook, stirring occasionally, until just tender, 4 to 5 minutes. Stir in the Feta and dill. Add the potatoes and toss to combine.
On a piece of parchment paper, roll the piecrust to a 12-inch di- ameter. Slide the paper onto a baking sheet. Spoon the potato mixture onto the piecrust, leaving a 2-inch border. Fold the edge of the piecrust over the edge of the potato mixture. Bake (cover- ing with foil if the crust gets too dark) until the piecrust is golden brown and the potatoes are tender, 50 to 60 minutes.
Spinach And Goat Cheese Frittata
3 tablespoons olive oil 1⁄2 medium onion, thinly sliced
kosher salt and black pepper
5 ounces baby spinach (about 6 cups)
10 large eggs, beaten 1 cup goat cheese, crumbled (4 ounces) 1 tablespoon white wine vinegar
5 ounces mixed greens (about 6 cups) country bread, for serving
Besides being a source of protein, eggs contain vitamins and minerals. Try a couple for dinner in a frittata or poached over toast and roasted vegetables.
Directions: Heat oven to 400° F. Heat 1 tablespoon of the oil in a medium ovenproof nonstick skillet over medium-high heat. Add the onion and 1⁄2 teaspoon each salt and pepper and cook, stirring occasionally, until golden brown, 3 to 4 minutes.
Add the spinach and cook, tossing, until wilted, 1 to 2 min- utes. Add the eggs and sprinkle with the goat cheese. Cook until the mixture begins to set around the edges, 1 to 2 min- utes. Transfer to the oven and bake until set, 10 to 12 minutes.
Whisk together the vinegar, remaining 2 tablespoons of oil, and 1⁄4 teaspoon each salt and pepper in a large bowl. Add the greens and toss to combine. Serve with the frittata and bread.
Vegetarian Tacos With Goat Cheese
These flavorful meatless tacos are packed with good-for-you vegetables, like spinach, corn, and tomatoes. Crumbled, cooked extra-firm tofu and goat cheese give the tasty Mexican meal an added boost of protein.
1 tablespoon olive oil
11 4-ounce package extra-firm tofu, drained, patted dry, and crumbled
1 1/2teaspoons chili powder
kosher salt and black pepper
1 10-ounce package frozen corn (2 cups), thawed
15-ounce package baby spinach (about 6 loosely packed cups)
8 small flour tortillas, warmed
3⁄4 cup crumbled fresh goat cheese (3 ounces)
3⁄4 cup store-bought refrigerated salsa
Directions: Heat the oil in a large nonstick skillet over medium-high heat.
Add the tofu, chili powder, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper. Cook, tossing occasionally, until golden brown, 4 to 5 minutes.
Add the corn. Cook, tossing, until heated through, about 2 min- utes.
Add the spinach and 1⁄4 teaspoon each salt and pepper. Toss until wilted.
Fill the tortillas with the tofu mixture, goat cheese, and salsa.
FRIDAY, AUGUST 26, 2016 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B