Hummus

Hummus is an ancient staple of the Middle East. Even though Arabs, Greeks and Israeli's lay claim to this delicacy, the earliest mention of hummus dates back to Egypt in the 13th century. When it comes to hummus today, most of us opt to buy it in the store rather than make it at home, but you can make it from scratch and it’ll be better than anything you can get in your local deli or specialty store. So go ahead, give it a shot – you’ll be surprised at how fast and easy it is and you will probably never buy store-bought again :)

INGREDIENTS

• Either a strong blender or food processor, I recommend the latter.
• One 15-ounce can garbanzo beans (chickpeas), rinsed (You don't have to shell them)
• 1 large lemon, juiced
• ¼  cup tahini (See recipe HERE!)
• 1 large garlic clove, minced
• 2 tablespoons olive oil, plus more for serving
• ¾  teaspoon fresh ground sea salt
• ½ - 1 teaspoon ground cumin
• 3 tablespoons water
• Dash of ground paprika for garnish (optional)

PREPARATION

·         The only thing you really need to follow strictly is the order in which you add ingredients to your food processor.

·         Add the tahini and lemon juice to the processor and blend for 1 minute, until smooth

·         Scrape down the sides and blend for another 30 seconds until creamy

·         Add the olive oil, minced garlic, cumin and salt and process for 30 seconds, scrape sides and bottom of bowl then process another 30-60 seconds.

·         Add ½ the chickpeas and blend for one full minute

·         Scrape down the sides, add the remaining half and blend another 2 minutes, until smooth (If the mixture is still chunky, add the water and blend until smooth)

·         Remove the finished product to a bowl, drizzle with 1-2 tablespoons EVOO and garnish with a sprinkle of paprika. 

      Serve with pita or flatbread and ‘bil hana wish shifa’! That’s bon appétit in Egyptian Arabic :)

 

* Store homemade hummus in an airtight container and refrigerate up to one week.

Black Bean & Salmon Tostadas

Pickled jalapeños, cilantro and avocado perk up this salmon for a quick tostada topping. Skip store-bought and make your own crispy shells in the oven. Serve with: Brown rice cooked with diced tomatoes and onions or salsa.

Makes: 4 servings, 2 tostadas each
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• 8 6-inch corn tortillas
• Canola oil cooking spray
• 6- to 7-ounces boneless, skinless wild Alaskan salmon
• 1 avocado, diced
• 2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
• 2 cups coleslaw mix (see Tip) or shredded cabbage
• 2 tablespoons chopped cilantro
• 1 15-ounce can black beans, rinsed
• 3 tablespoons reduced-fat sour cream
• 2 tablespoons prepared salsa
• 2 scallions, chopped
• Capers, desired amount
• Lime wedges (optional)

Prepartion

1. Position racks in upper and lower thirds of the oven; preheat to 375°F.
2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
3. Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Tips & Notes

• Kitchen tip: For a time saver, look for the preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section of the supermarket.

Nutrition

Per serving: 319 calories; 11 g fat (2 g sat, 6 g mono); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Folate (27% dv), Potassium (19% dv), Iron (18% dv), source of omega-3s.

Yummy!

Lemon & Dill Chicken

Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. Make it a meal: Serve with roasted broccoli and whole-wheat orzo.

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
• Salt & freshly ground pepper, to taste
• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

Preparation

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Nutrition

Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.

Nutrition Bonus: Selenium (30% daily value).