Cooks Corner: My Black Bean Salsa for Labor Day Weekend!

 

 

© Photo: Anthony Sepe

 

Anthony’s Black Bean Salsa

INGREDIENTS:

1 Can of Organic Black Beans with Sea Salt

1/2 Red Onion, diced

2 cloves garlic, diced or 1 Teaspoon garlic salt

1 Teaspoon of Crushed Black Pepper

2 Tablespoons Chili Powder

3 Tablespoons Cumin

2 Tablespoons Olive Oil

1/4 cup of water

2 Tablespoons lemon juice

2 Tablespoons lime juice

1/4 cup Apple Cider Vinegar

2 Ripe Plum Tomatoes, Chopped

2 Teaspoons of bottled Cilantro or you can use fresh

 

PREPARATION:

Mix all ingredients in a metal bowl; chill at least a half hour for all flavors to marry.

Serve with a side of Wheat Thins or your favorite crackers.

Enjoy all-year-round, but particularly, this Labor Day weekend.

What special dish are you preparing for this Labor Day Weekend?

Take care,

Anthony

Carnitas Caliente with Stone-Fruit

Ingredients:

SALSA:

1. 1 large peach, peeled, pitted and chopped ( 1 cup)
2. 1 large nectarine, peeled, pitted and chopped ( 1 cup)
3. 2 medium plums, pitted and chopped ( 1 cup)
4. 1 ripe large avocado, pitted, peeled and chopped (1/2 cup)
5. 1 clove garlic, finely chopped
6. 2 Tablespoons chopped fresh cilantro
7. 1 Tablespoon finely chopped seeded jalapeno chile
8. 1 Tablespoon lime juice
9. 1/8 teaspoon salt

CARNITAS:

1. 2 Tablespoons cornmeal
2. 1 Can ( 10.2 oz.) Pillsbury Grands Home-style refrigerated buttermilk biscuits (5 biscuits)
3. 2 Tablespoons olive oil
4. 1 lb. boneless, skinless chicken breasts, cut into about 1x1x1/4 inch pieces
5. 1/4 cup Smucker’s apricot Preserves
6. 1/2 teaspoon ground cumin
7. 5 sprigs cilantro, if desired

PREPARATION:

1. Heat oven to 375 degrees.  In medium bowl, lightly toss salsa ingredients until mixed; set aside.
2. Place cornmeal in shallow pie plate. Separate dough into 5 biscuits; press or roll each biscuit into 5-1/2-inch round. Coat both sides of each biscuit with cornmeal; place on ungreased cookie sheet.  Bake 10 to12 minutes or until bottoms are golden brown.
3. Meanwhile, in 10-inch skillet, heat oil over medium-heat until hot.  Add chicken; cook about 5 minutes, stirring frequently, until chicken is no longer pink.  Reduce heat to medium-low. Stir in preserves and cumin; cook 2 to3 minutes, stirring frequently, until thoroughly heated.
4. To assemble carnitas, place 1 biscuit on each of 5 serving plates.  Top evenly with chicken mixture and salsa.  Garnish with cilantro sprig.

Source: Recipe Adapted from:  2010 Pillsbury Bake-Off 44th Contest 100 Winning Recipes; Candace McMenamin, Lexington, SC; Page 61; 5 Servings.

Fin-tastic Compliment

For any fish or even chicken, a great topping to make, is a delicious fresh salsa by chopping 1- pint of cherry tomatoes,1/4 red or white onion, and a handful of cilantro.  For some extreme heat, add a minced jalapeno.  Toss with the juice of 1/2 lime. (I like to add black beans to my salsa.)

Enjoy and thanks for reading!

• Source:  July/August 2009 Nutrition Action Health Letter

Judge Sonia Sotomayor Does Confront Bias Suspicions

By Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

The Associated Press poll suggests that Americans have a more positive view of Judge Sotomayor than they did of any of former President George Bush’s nominees to the high court.  Sotomayor, who would be the high court’s first Hispanic and its third woman, told senators she would follow the law, as a judge without letting her life experiences inappropriately influence her decisions.  “Ultimately and completely, a judge has to follow the law no matter what their upbringing has been,”  said Senator Patrick Leahy, quoting the nominee as saying in their closed-door session.  Thank goodness that the Court nominee can meet with lawmakers and that the Judiciary Committee Chairman, can actively listen.  Thank goodness that our calories don’t know the difference between day and night!  Now, that doesn’t mean that we have a license to eat anything we want without caution, it does mean we can eat, with moderation.  Our bodies need a constant supply of energy, but I’m referring to non-nutrient dense items.  While we can’t change age, gender or our heredity, we can significantly make an impact upon our body and increase the amount of energy we burn.

 

Like meat, black beans supply protein and iron.  They also are rich in fiber, provide folate, and have no fat.  Serve this dish as an appetizer, or pair it with a green salad for a light, but filling low calorie, low-point lunch.  And, because of my love of food, my passion about weight loss and love and passion for Weight Watcher’s, here’s a great recipe for you today:

ZESTY BLACK BEAN AND SALSA DIP

Ingredients:

8-(6”) corn tortillas

1 (15-16oz) can black beans, drained and rinsed

1 (8oz) jar salsa

Procedure:

Preheat oven to 350 degrees. Spray 2-baking sheets with cooking spray. Cut each tortilla into 6 wedges.  Spread out the wedges on the baking sheets and bake until crisp, ~10-15 minutes.  While the tortillas are baking, combine the beans and the salsa, and place in a bowl.  Place the tortillas in a basket and serve with the dip.  Makes 4 Servings; 5 points per serving.

Recipe Source: Weight Watcher’s.