seven recipes + kitchen

In little over a week I will be back on my own, starting fall classes, and beginning organizing events. One of  the things I am most excited about is cooking. Ok, jk, I am not really that excited about it. But, over the course of the summer, my eating habits some what shifted. I enjoy tofu- it use to make me gag before, don't need salt for my food- salt makes me sick now, and rarely consuming red meat- have you seen food inc?!. Browsing food recipe websites makes me a) hungry and b) really wanting to start cooking. I've found seven recipes that are all 500 calories plus take 30 minutes or less to cook. Find more recipes at EATING WELL

 Smoky Corn & Black Bean Pizza
  • 1 plum tomato, diced
  • 1 cup canned black beans, rinsed
  • 1 cup fresh corn kernels, (about 2 ears)
  • 2 tablespoons cornmeal
  • 1 pound prepared whole-wheat pizza dough
  • 1/3 cup barbecue sauce
  • 1 cup shredded mozzarella, preferably smoked mozzarella

  • Directions:
  • 1. Preheat grill to medium.
  • 2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
  • 3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
  • 4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Beef and Bean Chile Verde 
  • 1 pound 93%-lean ground beef
  • 1 large red bell pepper, chopped
  • 1 large onion, chopped
  • 6 cloves garlic, chopped
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
  • 1/4 cup water
  • 1 15-ounce can pinto or kidney beans, rinsed

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.
 Fragrant Fish Soup
  • 1 cup jasmine rice
  • 2 cups water
  • Zest and juice of 1 lemon
  • 4 cups reduced-sodium chicken broth, or vegetable broth
  • 1 pound tilapia fillets, or other firm white fish (see Tip)
  • 4 cups bite-size pieces arugula, or watercress (about 1 bunch), tough stems removed
  • 1 cup finely shredded carrots
  • 1/4 cup very thinly sliced fresh mint
  • 2 scallions, finely chopped


  1. Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
  2. Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
  3. Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.

 Artichoke-Scrambled Egg Benedict
  • 8 canned artichoke bottoms, (1 1/2 cans), rinsed (see Shopping Tip)
  • 4 teaspoons extra-virgin olive oil, divided
  • 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
  • 1/3 cup chopped pancetta
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 2 teaspoons lemon juice
  • 1 teaspoon water
  • 6 large eggs
  • 4 large egg whites
  • 2 tablespoons reduced-fat cream cheese, (Neufchâtel)
  • 1/4 teaspoon salt

  1. Preheat oven to 425°F.
  2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
  3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
  4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
  5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

Indian-Spiced Chicken Pita
  • 1 pound boneless, skinless chicken breasts, trimmed
  • 1 1/2 teaspoons garam masala , (see Tip), divided
  • 3/4 teaspoon kosher salt, divided
  • 1 cup thinly sliced seeded cucumber
  • 3/4 cup nonfat plain yogurt
  • 1 tablespoon chopped fresh cilantro , or mint
  • 2 teaspoons lemon juice
  • Freshly ground pepper , to taste
  • 4 6-inch whole-wheat pitas, warmed
  • 1 cup shredded romaine lettuce
  • 2 small or 1 large tomato, sliced
  • 1/4 cup thinly sliced red onion


    1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler. If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.
    2. Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
    3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

     Lemon Chicken Stir-Fry
    • 1 lemon
    • 1/2 cup reduced-sodium chicken broth
    • 3 tablespoons reduced-sodium soy sauce
    • 2 teaspoons cornstarch
    • 1 tablespoon canola oil
    • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
    • 10 ounces mushrooms, halved or quartered
    • 1 cup diagonally sliced carrots, (1/4 inch thick)
    • 2 cups snow peas, (6 ounces), stems and strings removed
    • 1 bunch scallions, cut into 1-inch pieces, white and green parts divided
    • 1 tablespoon chopped garlic

    1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
    2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

    Five-Spice Turkey & Lettuce Wraps
    • 1/2 cup water
    • 1/2 cup instant brown rice
    • 2 teaspoons sesame oil
    • 1 pound 93%-lean ground turkey
    • 1 tablespoon minced fresh ginger
    • 1 large red bell pepper, finely diced
    • 1 8-ounce can water chestnuts, rinsed and chopped
    • 1/2 cup reduced-sodium chicken broth
    • 2 tablespoons hoisin sauce, (see Note)
    • 1 teaspoon five-spice powder, (see Note)
    • 1/2 teaspoon salt
    • 2 heads Boston lettuce, leaves separated
    • 1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
    • 1 large carrot, shredded

    1. Bring water to a boil in a small saucepan. add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat
    2. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute
    3. To serve, divide lettuce leaves among plates, spoon some of the turkey mixture into each leaf, top with herbs and carrot and roll into wraps.