Magazine article Sunset

Sunset's Kitchen Cabinet

Magazine article Sunset

Sunset's Kitchen Cabinet

Article excerpt

Black Bean and Broccoli Frittata

Roxanne Chan, Albany, California

1/3 cup sliced green onions

1 clove garlic, minced

2 teaspoons salad oil

2 teaspoons chili powder

1/2 teaspoon ground cumin

1-1/2 cups 1-inch broccoli florets

2/3 cup drained canned black beam

6 large eggs, separated

1/2 cup shredded sharp cheddar cheese

1/4 cup fresh cilantro leaves

Chopped tomato

Salt and salsa

1. In a 1O-to 12-inch nonstick frying pan over medium heat, stir onions and garlic in oil until limp, about 4 minutes. Add chili powder and cumin, and stir for 30 seconds. Add broccoli and 2 tablespoons water; stir until tender-crisp to bite, 3 to 4 minutes longer. Remove from heat, and stir in beans and egg yolks.

2. In a large bowl, beat egg whites until soft peaks form. Stir a spoonful of whites into broccoli mixture to soften, then fold mixture into remaining whites.

3. Return mixture to frying pan if ovenproof, or spoon into an oiled shallow 2-quart baking dish. Sprinkle with cheese. Bake in a 35 oven until set in center (cut to check), 15 to 17 minutes. Garnish with cilantro and tomato. Offer wedges with salt and salsa. Serves 6.

Per serving: 166 d., 54% (90 cal.) from fat; 12 g protein; 10 g fat (3.8 g sat.); 8.1 g carbo.; 242 mg sodium; 222 mg chol.

Endive-Pear Salad with Anise Dressing

J. Hill, Sacramento

1 teaspoon anise seed

1 small clove garlic

6 tablespoons olive oil

5 tablespoons lemon juice

3/4 teaspoon dry mustard

Salt and pepper

1-1/4 pounds(2 large) firm-ripe pears

2/3 pound Oak Leaf or butter lettuce

2/3 pound (2 to 3 heads) Belgian endive. separated into leaves

3 cups coarsely chopped watercress sprigs

1/2 cup toasted walnut halves

1 tablespoon chopped chives

1/ cup freshly grated parmesan cheese (optional)

1. In a blender, whirl anise seed until coarsely ground. With motor running, add garlic; whirl to mince. Mix in oil, 1/4 cup lemon juice, and mustard. Add salt and pepper to taste.

2. Core pears, thinly slice, mix with 1 tablespoon lemon juice. Line 6 salad plates with lettuce; arrange pears, endive, and watercress on top. Add nuts, chives, cheese, and dressing. Serves 6.

Per serving. 248 cal., 69% (171 cal.) from fat; 3.2 g protein; 19 g fat (2.3 g sat.); 19 g carbo.; 18 mg sodium; 0 mg chol.

Arizona Beef and Jalapeno Chili

Dorothy Norman, Parker, Arizona

2 pounds ground extra-lean beef

2-1/2 cups chopped yellow onions

3 cloves garlic, minced or pressed

1/2 cup minced fresh jalapeno chilies (about 4 chilies)

1/4 cup chili powder

3 tablespoons prepared brown or green mole paste

1 teaspoon each ground cumin and dried oregano leaves

1-3/4 cups beef broth

3/4 cup beer

1 can (8 oz.) tomatoes

1/3 cup dehydrated masa flour (corn tortilla flour), or 2 corn tortillas (6-to 7-in. size), in pieces

Salt and sour cream

Sliced green onions

Warm corn tortillas (optional)

1. In a 5-to 6-quart pan over high heat, occasionally stir beef, yellow onions, garlic, and jalapenos, keeping meat in chunks, until onion is limp, about 15 minutes. Add chili powder, mole, cumin, and oregano; stir for 1 minute, breaking up mole. Stir in broth and beer. Bring to a boil; simmer, covered, about 50 minutes to blend flavors. Skim off fat.

2. In a blender, whirl tomatoes and masa until smooth. Stir into chili and simmer, stirring occasional for 5 minutes. Season to taste with salt and sour cream. Sprinkle with green onions. Serve with tortillas. Serves 4 or 5.

Per serving: 452 cal., 48% (216 cal.) from fat; 39 g protein; 24 g fat (8.8 g sat.); 21 g carbo.; 281 mg sodium; 110 mg chol.

Nutty Squash Soup

George F. …

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