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Wednesday, November 28, 2007


These are one of my favourite appetizers to make and are usually a hit. Different from your traditional pinwheel, these vegetarian bean wraps are simple, healthy and flavourful.

19 oz can black beans, rinsed and drained
2 cloves garlic, minced
8 x 10 inch whole wheat flour tortillas
1 x avocado, sliced
3 x roasted red peppers, sliced
1 tsp ground cumin
1 tsp ground coriander
1 tbsp of minced garlic
Juice of 1 lime
Salt and pepper, to taste
1 cup grated sharp cheddar cheese

Sour Cream Dip
2 cups sour cream
2 tsp chopped cilantro, optional
4 tbsp chopped parsley
1/4 tsp cayenne
1/2 tsp lemon zest
salt and pepper, to taste


Puree black beans (or mash with a potato masher). Add garlic, lime juice and spices. Season with salt and pepper. Spread black bean mix evenly onto 8 tortillas. Sprinkle evenly with roasted red pepper, diced avocado and cheese. Roll up. Cut and serve as appetizers with sour cream dip.

Sour Cream Dip
In medium bowl, combine the sour cream cilantro, parsley, cayenne, lemon zest. Season with salt and pepper.

Another pinwheel option that was a hit at a recent luncheon I hosted was sliced turkey breast (real not processed meat is preferred), fresh cranberry sauce, brie cheese and lettuce rolled in a whole wheat or flavoured tortillas.

Tuesday, November 20, 2007

Pasta Sauce with Chicken and Peppers

6 to 8 grain fed chicken thighs
3 tbsp of olive oil
2 x onions, diced
8 cloves of garlic, sliced
1 cup of red wine
1 x red pepper, diced
1 x green pepper, diced
1 x 28 oz can of crushed tomatoes
1 x 156 ml can of tomato paste
Salt and pepper

Pasta Sauce with Chicken and Peppers
Place a large pot on the stove and turn heat to high. Add oil and begin to brown thighs, skin side down. When skin is golden brown, flip the thighs and brown the other side. Remove and set aside on a plate.

Drain excess fat from the pan and put back over heat. Add onions and stir and scrape up any brown bits on the bottom of the pan. When the onions are golden and caramelized, add garlic. Cook for about 3 minutes. Add 1 cup of red wine, chicken pieces, peppers, tomatoes and tomato paste. Cover with a lid and let simmer for an hour. Serve over pasta such as penne or rotini.