Menu Planner: Blueberry tarts are a sweet treat
BLUEBERRY TART
Servings: 6
Preparation time: 15 minutes
Cooking time: 50 to 60 minutes
INGREDIENTS
3/4 cup pecan pieces
3/4 cup sugar
3 tablespoons flour
1 (1-pound) bag frozen unsweetened blueberries (small wild, if available) 1 (9-inch) frozen pie shell
1/2 cup sour cream for garnish
Heat oven to 400 degrees. Place the pecans, sugar and flour in a food processor; process to a powder. Combine with the frozen berries in a bowl and pour into the frozen pie shell. Place the tart on a cookie sheet and bake 50 to 60 minutes, until the dough is well-cooked and the filling is lightly browned on top. Cool for at least 1 hour before serving. To serve: Cut into 6 pieces and garnish with sour cream.
Per serving: 395 calories, 4 grams protein, 19 grams fat (43% calories from fat), 5.1 grams saturated fat, 52 grams carbohydrate, 13 milligrams cholesterol, 102 milligrams sodium, 4 grams fiber.
Carb count: 3.5
BEEF BARLEY SOUP
Servings: 4
Preparation time: 20 minutes
Cooking time: about 25 minutes
INGREDIENTS
4 teaspoons canola oil, divided
3/4 cup finely chopped onion
2 tablespoons minced garlic, divided
1/2 teaspoon dried thyme
2 (14-ounce) cans unsalted beef broth
2 cups water
8 ounces baby carrots (about 1 3/4 cups)
8 ounces sliced cremini mushrooms
1 cup diced red bell pepper
3/4 cup quick-cooking barley
1 pound beef top sirloin steak or shoulder top blade (flatiron) steak
Coarse salt and black pepper
1 cup frozen peas
Heat 2 teaspoons oil in 4-quart stockpot or saucepan on medium. Add onion, 1 tablespoon garlic and thyme; cook and stir 3 to 5 minutes or until onion is tender. Add broth, water, carrots, mushrooms, bell pepper and barley; bring to a boil. Reduce heat; cover and simmer 10 minutes or until barley and vegetables are tender. Meanwhile, cut steak lengthwise in half, then crosswise into 3/4-inch-thick strips. Toss with remaining 1 tablespoon garlic. Heat 1 teaspoon oil in large nonstick skillet over medium-high. Add half the beef; stir-fry 3 to 4 minutes for medium-rare to medium. Remove from skillet. Repeat with remaining oil and beef. Season with salt and black pepper as desired. Add beef and frozen peas to barley-vegetable mixture; cook, uncovered, 2 minutes or until peas are tender. Serve warm.
Per serving: 360 calories, 32 grams protein, 9 grams fat (23% calories from fat), 1.7 grams saturated fat, 38 grams carbohydrate, 57 milligrams cholesterol, 195 milligrams sodium, 7 grams fiber.
Carb count: 2.5.
CHICKPEA STEW
Servings: 4
Preparation time: 10 minutes
Cooking time: about 30 minutes
INGREDIENTS
1 tablespoon canola oil
1 teaspoon cumin seeds
1 medium red onion, chopped
5 cloves garlic, minced
1 tablespoon coriander seeds
1 cup water
1 pound medium red potatoes, cut into 1-inch cubes
1 (15-ounce) can reduced-sodium chickpeas, drained and rinsed
Coarse salt to taste
1/2 teaspoon coarsely ground pepper
2 tablespoons chopped fresh cilantro, divided
1 medium tomato, cut into 1-inch cubes
Heat oil in a Dutch oven on medium-high; cook cumin seeds 10 seconds. Add onion and garlic; cook, stirring, 5 to 8 minutes or until dark brown. Add coriander seeds; cook, stirring, 20 seconds. Stir in water, potatoes, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low; cover and simmer 20 minutes or until the potatoes are tender. Add tomato; increase heat to medium and simmer, uncovered, 1 to 2 minutes. Sprinkle with remaining cilantro and serve.
Per serving: 254 calories, 9 grams protein, 5 grams fat (17% calories from fat), 0.3 gram saturated fat, 45 grams carbohydrate, no cholesterol, 38 milligrams sodium, 9 grams fiber.
Carb count: 3.