Nutty tomato and spinach stew
1. Heat a large frying pan over medium.
Add 1 tbsp oil, then 1 chopped onion. Cook
until soft, about 3 min. Stir in a drained
796-mL can diced tomatoes, 2 minced
garlic cloves, 1/2 tsp each thyme and red
pepper flakes. Cook about 5 min. Stir in
2 tbsp peanut butter and 1/4 tsp salt.
Add a 227-g pkg fresh spinach, coarsely
chopped. Cook until wilted. Serves 4.
Per serving: 128 calories,
5 g protein, 13 g carbs, 8 g fat, 3 g fibre,
397 mg sodium.
Jalapeno pan fries
1. Boil a medium pot 1/3 full of water. Peel
and cut 4 medium yellow potatoes into
1/2-in. sticks. Boil 5 min. Drain well and pat
really dry. Heat a large non-stick pan over
medium-high. Add 2 tbsp vegetable oil,
then potatoes. Fry, pressing them against
the pan to brown, about 10 min. Add
2 chopped green onions, 1 seeded
and diced jalapeno and 1/4 tsp salt.
Cook 3 more min. Serves 4.
Per serving: 215 calories,
4 g protein, 36 g carbs, 7 g fat, 3 g fi bre,
153 mg sodium.
Black-eyed peas with feta
1. Whisk 2 tbsp lemon juice with 2 tbsp olive
oil, 1 minced garlic clove and 2 tsp lemon
zest in a medium bowl. Drain and rinse a
540-ml can black-eyed peas. Stir into
dressing along with 3 tbsp crumbled
feta and 1 tbsp chopped parsley. Serves 4.
Per serving: 164 calories,
6 g protein, 16 g carbs, 9 g fat, 4 g fi bre,
358 mg sodium.
Spicy eggplant sauté
1. Dice 4 Japanese eggplants. Heat a large
non-stick frying pan over medium-high. Add
2 tbsp vegetable oil, then eggplant. Cook,
stirring occasionally, until eggplant is
tender, 6 to 7 min. Stir in 2 tbsp oyster
sauce, 2 tsp chili-garlic sauce and 2 tsp
rice vinegar until evenly coated. Serves 4.
Per serving: 107 calories,
1 g protein, 11 g carbs, 7 g fat, 3 g fi bre,
263 mg sodium.