Event Guide – Indianapolis Monthly
Fudgy Chocolate Brownies
These lower-fat black bean brownies taste totally lush and are worth every calorie! Just keep a close eye on them in the oven, as they can become dry if overcooked. Who says you can't eat cake on a diet?
Each brownie provide 209 kcal, 9g protein, 14g carbohydrate, 12g fat, 4g fibre. For this recipe you will need a 20cm/8in square cake tin.
Gluten-free Brownies
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These gluten-free brownies using traditional British carlin peas are so rich and delicious, they'll never guess the secret ingredient!
MethodSoak the raisins in the rum for 3 hours, or preferably overnight.
Preheat the oven to 170C/150C Fan/Gas 3½. Grease and line a 20cm/8in square brownie tin with baking paper.
Melt the chocolate and butter together in a heatproof bowl placed over simmering water, ensuring the bowl doesn't touch the water. Stir to combine and set aside to cool slightly.
Blend the peas to a purée in a food processor. Add the eggs, sugar and cocoa powder and blend until smooth. Pour in the chocolate mixture and blend until smooth. Add the raisins and their soaking liquor and pulse until combined
Pour into the prepared brownie tin, bake for 20–25 minutes until set, but still a bit squidgy. Allow to cool completely in the tin before cutting.
Carlin peas have many names – black badger, grey or maple peas. You can use dried peas if you like, just soak them overnight and boil them for 1 hour until tender before using as per the recipe. You can also substitute black beans if you can't find carlin peas.
7-Day Menu Planner
A week's worth of quick, healthful meals for budget-minded families
SUNDAY: Celebrate Dad's Day with Steak, Green Bean and Tomato Salad. Cut 1 pound beef top sirloin (¾ inches thick) in half lengthwise and then into ¼-inch strips. In a resealable plastic bag, place beef and 2 tablespoons balsamic vinaigrette. Turn to coat, seal and marinate in refrigerator 30 minutes to 2 hours. Heat large nonstick skillet on medium-high until hot. Add 2 ½ cups cut fresh green beans (2-inch pieces) and 1 teaspoon olive oil. Stir-fry 5 minutes. Add 1 cup halved grape tomatoes; stir-fry 2 minutes. Remove from skillet; season with coarse salt and pepper and keep warm. Drain and discard marinade from beef. To same skillet, add half the beef; stir-fry 1 to 3 minutes or until outside surface is no longer pink. Remove from skillet. Repeat with remaining beef. Stir in ¼ cup shaved parmesan cheese. Divide 1 (5-ounce) bag baby spinach among 4 plates. Top with the beef and vegetables. Drizzle with more balsamic dressing. Serve with roasted red potatoes and carrots. Add whole-grain rolls. Buy brownies for dessert and serve them with fresh strawberries. Don't forget to give Dad a great big hug!
Plan ahead: Prepare Monday's enchiladas today and refrigerate; add 10 minutes to baking time. Save enough brownies for Tuesday.
MONDAY: Try no-meat Pineapple and Black Bean Enchiladas tonight (see recipe). Serve the enchiladas with a shredded lettuce salad. Sliced kiwis are a light dessert.
Plan ahead: Save enough enchiladas for Tuesday.
TUESDAY: Dinner is almost ready; just heat the leftover enchiladas and serve with deli carrot salad. Leftover brownies are good for dessert.
Plan ahead: Save enough carrot salad for Friday. If time permits, prepare Wednesday's stuffed peppers today and refrigerate; increase baking time by 10 minutes.
WEDNESDAY: Picadillo-Stuffed Peppers (see recipe) are good with red, yellow or green bell peppers; let your budget decide for you. Serve them with buttered noodles, a mixed green salad and whole-grain rolls. Pop a few grapes into your mouth for dessert.
THURSDAY: Why let the kids have all the fun? How about Adult Pizza for a change? Heat oven to 375 degrees. Place a heat-and-serve 12-inch thin pizza crust on a baking sheet. Bake 5 minutes or until hot and crisp. Spread crust with ½ cup whipped cream cheese, 4 ounces thinly sliced smoked salmon (cut into strips), 1 cup diced ripe tomato, 1/3 cup diced red onion, 2 tablespoons rinsed capers and 2 tablespoons chopped fresh parsley. Season to taste with pepper. Slice and serve with a spinach salad. Enjoy pears for dessert.
FRIDAY: Make it Chili Dog night for the kids. Cook hot dogs according to package directions; place in a whole-grain hot dog bun and top with heated canned vegetarian chili and shredded cheddar cheese. Serve with leftover carrot salad. For dessert, top fresh blueberries with light whipped cream.
SATURDAY: Try something new tonight and invite guests for Pork With Asparagus and Mint (see recipe). Serve it with jasmine rice. Add steamed baby bok choy and sesame bread sticks on the side. Buy Tapioca Pudding and garnish it with toasted coconut and sliced mangoes for dessert.
THE RECIPES
Pineapple and Black Bean Enchiladas
Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.
In a large nonstick skillet, heat oil on medium. Add onion and bell pepper; cook 4 to 6 minutes or until softened. Stir in pineapple, beans and green chiles. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in ½ cup cilantro and 2 cups of the cheese. Spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about ¾ cup vegetable mixture over sauce on each. Roll; place seam side down in baking dish.
In small bowl, mix 1/3 cup reserved pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas. Sprinkle with remaining 1 cup cheese. Cover tightly with nonstick foil. Bake 25 to 30 minutes; remove foil. Bake 5 to 10 more minutes or until cheese is melted and sauce is bubbly. Top each enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro. Serve immediately.
Makes 10 enchiladas.
Nutrition information: Each enchilada (prepared with reduced-sodium beans and reduced-fat sour cream) contains approximately 256 calories, 14 g protein, 9 g fat, 33 g carbohydrate, 24 mg cholesterol, 453 mg sodium and 6 g fiber.
Carbohydrate choices: 2
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Picadillo-Stuffed Peppers
Heat oven to 400 degrees.
Cut off the top fourth of stem end of peppers; remove seeds. Stand peppers and tops in baking dish. Add ½ cup water, cover and microwave on 100% power for 5 to 7 minutes or until peppers are softened. Stir 1 ½ cups pasta sauce into water in dish.
Meanwhile, cook beef, zucchini and onions in a large nonstick skillet on medium-high for 7 minutes or until beef is no longer pink and vegetables are almost tender. Stir in garlic, cinnamon, cumin and black pepper; cook 1 minute or until fragrant. Remove from heat; stir in raisins, olives, vinegar and remaining sauce. Spoon mixture into peppers in dish; replace tops. Coat peppers with cooking spray. Bake, uncovered, 30 minutes or until sauce bubbles and pepper tops are lightly charred.
Makes 6 peppers.
Nutrition information: Each pepper contains approximately 286 calories, 19 g protein, 10 g fat, 30 g carbohydrate, 43 mg cholesterol, 618 mg sodium and 6 g fiber.
Carbohydrate choices: 2
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Pork With Asparagus and Mint
Heat oil in a wok or skillet on medium-high. Add chile paste, fish sauce (or soy sauce) and sugar; stir well to combine. Cook 1 minute. Add onion and asparagus; stir-fry 3 minutes. Cover and cook 3 to 5 more minutes or until vegetables are tender. Remove cover and add pork and bell pepper. Stir-fry 3 to 4 minutes or until pork is cooked through. Add the mint, toss to combine and serve.
Makes 4 servings.
Nutrition information: Each serving contains approximately 215 calories, 20 g protein, 10 g fat, 11 g carbohydrate, 48 mg cholesterol, 777 mg sodium and 4 g fiber.
Carbohydrate choices: 1
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by email: susan@7daymenu.Com
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