Cook Without Book

Yield:  4 servings (serving size: 1 wrap and 2 tablespoons sour cream mixture)               Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g ...

                  Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g Saturated fat per serving: 3.9g Monounsaturated fat per serving: 5g Pol...

Yield:  10 servings (serving size: 1 slice)                 Ingredients 1 1/2 cups   all-purpose flour 2 tablespoons   "measures-like-sugar" calorie-free sweetener 1 tablespoon   baking powder 2 teaspoons   ground cumin 1/2 teaspoon   cumin seed, slightly crushed 1/4 teaspoon   dry mustard 1/4 teaspoon   salt 2/3 cup   fat-free milk 1/3 cup   egg substitute 2 1/2 tablespoons   vegetable oil 2 tablespoons   picante sauce Cooking spray Preparation Preheat oven to 350°. Combine first 7 ingredients in a medium bowl; make a well in center of mixture. Combine milk and next 3 ingredients; stir well. Add to flour mixture, stirring just until dry ingredients are moistened. Spoon batter into an 8 1/2- x 4 1/2-inch loafpan coated with cooking spray. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Remove from pan, and let cool on a...

                             Ingredients 1  (8-ounce) package five-grain tempeh 1 cup   pineapple juice   1/4 cup   low-sodium soy sauce 2 tablespoons   fresh lime juice 2 teaspoons   ground cumin 2 teaspoons   canola oil 1/2 teaspoon   freshly ground black pepper, divided 1  garlic clove, minced 2 cups   (1/2-inch) vertically sliced onion 1 1/2 cups   (1/2-inch-thick) slices green bell pepper   Cooking spray 1/4 teaspoon   salt 4  (8-inch) whole wheat tortillas 1/4 cup   chipotle salsa (such as Frontera) Preparation Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 teaspoon black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temper...

Yield:   5 servings                          Ingredients 1 cup   diced onion 1 teaspoon   grated peeled fresh ginger 1 teaspoon   ground coriander 1 teaspoon   ground cumin 1/2 teaspoon   ground turmeric 2  garlic cloves, minced 2  bay leaves 3 cups   water 1 1/2 cups   dried small red lentils 3/4 teaspoon   salt 2 tablespoons   butter or stick margarine 3/4 cup   chopped green onions 1 tablespoon   seeded minced jalapeño pepper 3 tablespoons   fresh lime juice 2 tablespoons   minced fresh cilantro 1 teaspoon   garam masala 2 1/2 cups   hot cooked brown basmati or brown rice 5 tablespoons   low-fat plain yogurt Preparation Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginge...

Yield:  Makes 4 servings (serving size: 1 chicken breast, 1/4 cup cherry sauce)                 Ingredients Cooking spray 1 cup   chopped pitted sweet cherries 1/4 cup   dry red wine or water 1  garlic clove, minced 1/8 teaspoon   cumin 1/8 teaspoon   salt 1/8 teaspoon   black pepper 1/8 teaspoon   crushed red pepper 1 tablespoon   cherry preserves 4  (4-ounce) skinless, boneless chicken breast halves Preparation 1. Prepare the grill. Then lightly spray the grill rack with cooking spray. 2. Lightly crush cherries in a small saucepan. Add the wine or water and next 6 ingredients (through preserves). Bring the mixture to a boil; reduce heat, and simmer, stirring occasionally, 10 minutes. 3. Grill the chicken, covered, for 4 minutes on each side or until it is cooked through. Serve chicken topped with cherry sauce. Nutritional Information Calories per serving: 189 F...

Yield:  serves 4 (serving size: 1 wrap)                    Ingredients 3/4 cup   fresh white corn kernels (about 2 ears) 2 tablespoons   finely diced green bell pepper 2 tablespoons   finely diced seeded plum tomato 1 teaspoon   minced seeded jalapeño pepper 1 tablespoon   minced fresh cilantro 1 tablespoon   fresh lime juice 1/2 teaspoon   salt, divided 4  large eggs, lightly beaten 1/4 teaspoon   ground cumin Cooking spray 2 tablespoons   finely shredded Monterey Jack cheese 4  (8-inch) flour tortillas 4  lettuce leaves Preparation Combine first 6 ingredients (through lime juice) in a small bowl; stir in 1/4 teaspoon salt. Combine remaining 1/4 teaspoon salt with eggs and cumin. Heat a medium nonstick skillet coated with cooking spray over medium heat. Add egg mixture; cook 2 minutes, stirring gently until set. Remove from heat; sprinkle with...

Yield:  serves 8 (serving size: 1 1/4 cups stew and 1/2 cup couscous)                   Ingredients 1 tablespoon   peanut oil 2 pounds   lean lamb stew meat, trimmed 3 1/4 cups   coarsely chopped onion 1 cup   (1/2-inch-thick) sliced carrot 1 cup   chopped green bell pepper 2 tablespoons   ground cumin 1 teaspoon   curry powder 1/2 teaspoon   ground turmeric 4 cups   chopped tomato 2 cups   cubed, peeled sweet potato 1  (15 1/2-ounce) can chickpeas, drained 1  (14 1/2-ounce) can fat-free, less-sodium chicken broth 1 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1  (10-ounce) box couscous Preparation Heat oil in a Dutch oven over medium-high heat. Add lamb; cook 5 minutes or until browned, stirring frequently. Stir in onion and next 5 ingredients (onion through turmeric); cook 5 minutes. Stir in tomato and next 5 ingredien...

Yield:  Serving size: About 11 chips with 1 tablespoon dip                 Ingredients 3/4 pound   sweet potatoes 1 tablespoon   olive oil 1 1/2 teaspoons   chili powder 1/2 teaspoon   salt 1/4 teaspoon   ground cumin store-bought light ranch dressing Preparation Preheat oven to 425°. Cut 3/4 pound sweet potatoes into 1/4-inch-thick slices; set aside. Combine 1 tablespoon olive oil, 1 1/2 teaspoons chili powder, 1/2 teaspoon salt, and 1/4 teaspoon ground cumin. Add sweet potatoes; toss gently to coat. Cover a lightly oiled nonstick baking sheet with a single layer of potatoes; roast, turning once, until golden and tender (about 20 minutes). Serve with store-bought light ranch dressing. Nutritional Information Calories per serving: 194 Fat per serving: 6g

Dahi Tadka Tasty tempered yogurt Cooking Time:  10-15 minutes Servings:  4   Preparation Time:  5-10 minutes   Category:  Veg Ingredients   • Yogurt 2 1/2 cups • Oil 1 tablespoon • Cumin seeds 1/2 teaspoon • Green chillies 2 • Fresh coriander leaves 2 tablespoons • Ginger paste 1 teaspoon • Turmeric powder 1/4 teaspoon • Red chilli powder 1/4 teaspoon • Coriander powder 1/2 teaspoon • Curry leaves 5-6 • Salt to taste Method Heat oil in a non-stick pan and add cumin seeds. Slit green chillies and finely chop coriander leaves. Add ginger paste to the pan and sauté for a while. Add green chillies, reduce heat and add turmeric powder, red chilli powder, coriander powder and mix well. Add curry leaves, coriander leaves, salt and yogurt and switch off heat immediately. Mix well and serve immediately.

Salsa verde brings the flavors of the southwest to this chili recipe. You'll find the salsa and masa harina—used to thicken the chili—in the Latin foods section of the supermarket. Mexican beer is a natural to use in and drink with this chili. Green onions, queso fresco, and sour cream are good condiment choices. Yield:  7 servings (serving size: about 1 1/3 cups) Ingredients Cooking spray 1/4 teaspoon   salt 1/2 pound   chili-style ground sirloin 1 cup   chopped onion 1 cup   chopped green onions 1/3 cup   chopped green bell pepper 1/2 pound   Cajun smoked sausage, chopped (such as Conecuh) 1 tablespoon   minced fresh garlic 1  (12-ounce) bottle beer 2 teaspoons   chili powder 1/2 teaspoon   ground chipotle chile pepper 1/4 teaspoon   ground cumin 1/4 teaspoon   ground coriander 1  (28-ounce) can whole tomatoes, undrained and chopped 1  (15-ounce) can dark red kidney beans, rinse...