EASY FAST RECIPES

Chili-Rubbed Steaks & Pan Salsa
http://www.eatingwell.com/recipes/chili_rubbed_steaks_pan_salsa.html
From EatingWell: December 2006, EatingWell Serves Two
Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings; look for steak that has been thinly cut. A cold ale, sweet potato fries and vinegary coleslaw can round out the meal.
2 servings | Active Time: 20 minutes | Total Time: 20 minutes
Ingredients
· 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
· 1 teaspoon chili powder
· 1/2 teaspoon kosher salt, divided
· 1 teaspoon extra-virgin olive oil
· 2 plum tomatoes, diced
· 2 teaspoons lime juice
· 1 tablespoon chopped fresh cilantro
Preparation
1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.
Nutrition
Per serving : 174 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 60 mg Cholesterol; 4 g Carbohydrates; 20 g Protein; 1 g Fiber; 336 mg Sodium; 421 mg Potassium
Exchanges: 1 vegetable, 3 lean meat
Southwestern Beef & Bean Burger Wraps
http://www.eatingwell.com/recipes/southwestern_beef_bean_burger_wraps.html
From EatingWell: January/February 2007
Kids and adults alike will love these quick, zippy burgers. The beans make the burgers a little fragile, so be careful when taking them off the broiler pan. Make it a meal: Serve a green salad and frozen mango slices for dessert.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
· 12 ounces 93%-lean ground beef
· 1 cup refried beans
· 1/2 cup chopped fresh cilantro
· 1 tablespoon chopped pickled jalapenos
· 1 avocado, peeled and pitted
· 1/2 cup prepared salsa
· 1/8 teaspoon garlic powder
· 4 whole-wheat tortillas, warmed (see Tip)
· 2 cups shredded romaine lettuce
· 1/2 cup shredded pepper Jack cheese
· 1 lime, cut into 4 wedges
Preparation
1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
3. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Nutrition
Per serving : 394 Calories; 17 g Fat; 6 g Sat; 7 g Mono; 67 mg Cholesterol; 40 g Carbohydrates; 28 g Protein; 10 g Fiber; 634 mg Sodium; 810 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 3 lean meat, 1 fat
Tips & Notes
· Tip: To warm tortillas: Wrap in foil; bake at 300°F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.
Gnocchi with Tomatoes, Pancetta & Wilted Watercress
http://www.eatingwell.com/recipes/gnocchi_with_tomatoes_pancetta_wilted_watercress.html
From EatingWell: May/June 2007
We use just a touch of pancetta—cured Italian-style bacon—to balance the sweet tomatoes and peppery watercress. Make it a meal: A salad tossed with a red-wine vinaigrette completes dinner.
4 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 2 ounces pancetta, chopped
· 3 cloves garlic, minced
· 2 large tomatoes, chopped
· 1/2 teaspoon sugar
· 1/4 teaspoon crushed red pepper
· 2 teaspoons red-wine vinegar
· 1/4 teaspoon salt
· 1 pound gnocchi, (see Shopping Tip)
· 4 ounces watercress, tough stems removed, coarsely chopped (6 cups packed)
· 1/3 cup freshly grated Parmesan cheese
Preparation
1. Put a large pan of water on to boil.
2. Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.
3. Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Place watercress in a colander and drain the gnocchi over the watercress, wilting it slightly. Add the gnocchi and watercress to the sauce in the pan; toss to combine. Serve immediately, with Parmesan.
Nutrition
Per serving : 377 Calories; 7 g Fat; 3 g Sat; 1 g Mono; 16 mg Cholesterol; 63 g Carbohydrates; 14 g Protein; 3 g Fiber; 686 mg Sodium; 329 mg Potassium
4 Carbohydrate Serving
Exchanges: 4 starch, 1 vegetable, 1 fat
Tips & Notes
· Shopping Tip: We like the texture of “shelf-stable” prepared gnocchi found in the Italian section of most supermarkets, but frozen and fresh refrigerated gnocchi also work well here.
Beer-Battered Fish Tacos with Tomato & Avocado Salsa
http://www.eatingwell.com/recipes/beer_battered_fish_tacos_with_tomato_avocado_salsa.html
From EatingWell: June/July 2005, EatingWell Serves Two
Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.
2 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· Tomato & Avocado Salsa, (recipe follows) or store-bought fresh salsa
· 3 tablespoons all-purpose flour
· 1/8 teaspoon ground cumin
· 1/8 teaspoon salt
· 1/8 teaspoon cayenne pepper, or to taste
· 1/3 cup beer
· 8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
· 2 teaspoons canola oil
· 4 corn tortillas, warmed
Preparation
1. Prepare Tomato & Avocado Salsa, if using.
2. Combine flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
3. Coat tilapia pieces in the batter. Heat oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Serve the fish with tortillas and salsa.
Nutrition
Per serving : 409 Calories; 16 g Fat; 2 g Sat; 9 g Mono; 57 mg Cholesterol; 40 g Carbohydrates; 29 g Protein; 8 g Fiber; 408 mg Sodium; 972 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 3 very lean meat, 2 fat
Grilled Eggplant & Portobello Sandwich
http://www.eatingwell.com/recipes/grilled_eggplant_portobello_sandwich.html
From EatingWell: July/August 2009
Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
· 1 small clove garlic, chopped
· 1/4 cup low-fat mayonnaise
· 1 teaspoon lemon juice
· 1 medium eggplant, (about 1 pound), cut into 1/2-inch cubes
· 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
· Canola or olive oil cooking spray
· 1/2 teaspoon salt
· 1/2 teaspoon freshly ground pepper
· 8 slices whole-wheat sandwich bread, lightly grilled or toasted
· 2 cups arugula, or spinach, stemmed and chopped if large
· 1 large tomato, sliced
Preparation
1. Preheat grill to medium-high.
2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.
Nutrition
Per serving : 209 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 37 g Carbohydrates; 10 g Protein; 9 g Fiber; 696 mg Sodium; 781 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 1/2 fat
Tips & Notes
· Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.
Sesame-Orange Shrimp
http://www.eatingwell.com/recipes/sesame_orange_shrimp.html
From EatingWell: November/December 2009
These shrimp are super-easy to make—just coat them in a simple batter, cook them in a little oil and toss with a tangy sesame-orange sauce. The staff at EatingWell simply could not get enough of these delicious shrimp while we were developing this recipe. Serve with: Brown basmati rice and steamed snow peas tossed with a little toasted sesame oil.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 3 tablespoons sesame seeds (white, black or a mix)
· 2 large egg whites
· 1/4 cup cornstarch
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 1 pound peeled and deveined raw shrimp (21-25 per pound)
· 2 tablespoons canola oil, divided
· 3/4 cup orange juice
· 1/4 cup dry sherry (see Note)
· 2 tablespoons reduced-sodium soy sauce
· 1 teaspoon sugar
· 1 scallion, thinly sliced
Preparation
1. Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl. Add shrimp and toss to coat.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.
3. Add orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.
Nutrition
232 Calories; 10 g Fat; 1 g Sat; 5 g Mono; 168 mg Cholesterol; 12 g Carbohydrates; 21 g Protein; 1 g Fiber; 488 mg Sodium; 327 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 1/2 lean meat
Nutrition Note: Vitamin C (43% daily value), Iron (20% dv).
Tips & Notes
· Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.
Spiced Corn & Rice Pilaf
http://www.eatingwell.com/recipes/spiced_corn_rice_pilaf.html
From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005)
This corn-flecked rice pilaf has a distinctive Indian flavor, thanks to the addition of cumin seeds, cinnamon and cardamom. It makes a delicious accompaniment to grilled meats and poultry.
8 servings, 1/2 cup each | Active Time: 10 minutes | Total Time: 45 minutes
Ingredients
· 2 teaspoons extra-virgin olive oil
· 1/4 cup finely chopped onion
· 1 3-inch cinnamon stick
· 3/4 teaspoon cumin seeds
· 1/4 teaspoon ground cardamom
· 1/4 teaspoon salt
· 1 cup brown basmati or long-grain brown rice
· 2 3/4 cups reduced-sodium chicken broth, or vegetable broth
· 2 tablespoons hulled pumpkin seeds
· 1 cup fresh corn kernels, (from 2 ears) or frozen
Preparation
1. Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring often, until lightly browned, about 3 minutes. Add cinnamon stick, cumin seeds, cardamom, salt and rice; cook, stirring often, until spices are fragrant, about 1 minute.
2. Stir in broth and bring to a boil. Reduce heat to low; cover and simmer until the liquid is absorbed and the rice is tender, 35 to 40 minutes.
3. Meanwhile, toast pumpkin seeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 1 to 2 minutes. Transfer to a bowl to cool.
4. When the rice is ready, stir in corn, cover and cook until heated through, about 5 minutes. Remove the cinnamon stick. Fluff the pilaf with a fork and fold in the toasted pumpkin seeds.
Nutrition
Per serving : 129 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 2 mg Cholesterol; 22 g Carbohydrates; 4 g Protein; 2 g Fiber; 126 mg Sodium; 80 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 11/2 starch, 1/2 fat (mono)
Saag Tofu
http://www.eatingwell.com/recipes/saag_tofu.html
From EatingWell: March/April 2007, EatingWell for a Healthy Heart Cookbook
Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow's-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.
4 servings, about 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 14-ounce package water-packed firm tofu, drained
· 4 teaspoons canola oil, divided
· 3/4 teaspoon salt, divided
· 1 onion, sliced 1/4 inch thick
· 2 medium cloves garlic, finely chopped
· 1 teaspoon freshly grated ginger
· 1 teaspoon mustard seeds
· 1 pound baby spinach
· 1 cup low-fat or nonfat plain yogurt
· 1 1/2 teaspoons curry powder
· 1/4 teaspoon ground cumin
Preparation
1. Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to 3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.
2. Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and has wilted, 4 to 6 minutes more.
3. Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.
Nutrition
Per serving : 225 Calories; 13 g Fat; 2 g Sat; 3 g Mono; 4 mg Cholesterol; 14 g Carbohydrates; 18 g Protein; 5 g Fiber; 582 mg Sodium; 849 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1/2 low-fat milk, 2 vegetable,1 medium-fat meat, 1 fat
Griddle-Cooked Corn Flatbread (Makkai ki roti)
http://www.eatingwell.com/recipes/griddle_cooked_corn_flatbread_makkai_ki_roti.html
From EatingWell: January/February 2008
This flatbread (classically not flavored) from Punjab, deemed peasant food, often accompanies a puree of mustard greens and garlic drizzled with ghee (clarified butter). This version incorporates vibrant flavors that can easily accompany any meal or even be served with a dip for an appetizer.
12 flatbreads | Active Time: 1 1/4 hours | Total Time: 1 1/4 hours
Ingredients
· 2 cups finely ground yellow corn flour, (see Shopping Tip)
· 1/2 cup all-purpose flour
· 3/4 teaspoon salt
· 4 1/4-inch-thick slices fresh ginger
· 2-4 fresh green chiles, such as Thai or serrano, stemmed
· 1/2 cup finely chopped red onion
· 1/4 cup finely chopped fresh cilantro
· 1-1 1/4 cups warm water
· 1 tablespoon ghee, or butter, melted
· 1 tablespoon canola oil
Preparation
1. Combine corn flour, all-purpose flour and salt in a medium bowl.
2. Pulse ginger and chiles in a food processor until minced. Add to the flour mixture along with onion and cilantro.
3. Drizzle warm water over the mixture, a few tablespoons at a time, stirring it in as you go, until the mixture starts to come together and form a ball. Turn the dough out onto a lightly floured surface. Gently knead until a soft dough forms (it will still be a little bumpy from the vegetables). Divide the dough into 12 portions and shape each into a ball. Keep the balls covered with plastic wrap or with a slightly damp paper towel.
4. Fold a large sheet of foil in half lengthwise. Combine ghee (or melted butter) and oil in a small bowl. Place both next to the stove.
5. Coat a small nonstick skillet with cooking spray and heat over medium heat. Place a ball of dough between sheets of wax paper (leaving the others covered). Press it down to form a patty, then roll it out into a 1/8-inch-thick disc, 4 to 6 inches in diameter (the edges won’t be perfectly round and will appear jagged and cracked). Gently peel the dough off the paper and add it to the hot pan. Cook until the underside is light brown in spots, 1 to 2 minutes. Flip it over and cook for 1 to 2 minutes more. Brush the top with butter-oil mixture and flip it over to sear it, about 30 seconds. Brush the second side with butter-oil mixture and flip it over to sear that side too, about 30 seconds. Slip the bread into the foil sleeve to keep it warm.
6. Repeat with the remaining dough. Serve warm.
Nutrition
Per flatbread : 114 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 3 mg Cholesterol; 20 g Carbohydrates; 3 g Protein; 3 g Fiber; 147 mg Sodium; 79 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 fat
Tips & Notes
· Shopping Tip: Yellow corn flour is made from finely ground dried corn. It's finer in texture than cornmeal and should not be used interchangeably. A good substitute is masa harina—finely ground, lime-treated dried corn (hominy). Find yellow corn flour in the natural-food sections of supermarkets, in natural-foods stores or at bobsredmill.com.
Wok-Seared Chicken & Vegetables (Kadhai murghi)
http://www.eatingwell.com/recipes/wok_seared_chicken_vegetables_kadhai_murghi.html
From EatingWell: January/February 2008
This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients in the recipe before you fire up the wok. Enjoy the smoky aromas that emanate from the pan and the combination of spices that titillate the taste buds.
4 servings, 1 1/4 cups each | Active Time: 35 minutes | Total Time: 35 minutes
Ingredients
· 2 teaspoons coriander seeds
· 1 teaspoon cumin seeds
· 1 teaspoon fennel seeds
· 1 tablespoon cornstarch
· 3/4 teaspoon salt
· 1/2 teaspoon ground turmeric
· 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
· 3 tablespoons canola oil, divided
· 2 large carrots, cut into 1/4-inch-thick slices
· 1 large green bell pepper, cut into 1-inch cubes
· 1 small red onion, cut into 1/2-inch cubes
· 4 large cloves garlic, thinly sliced
· 3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
· 1 tablespoon lime juice
· 1/2 cup firmly packed fresh mint leaves, finely chopped
Preparation
1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.
3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.
Nutrition
Per serving : 271 Calories; 14 g Fat; 2 g Sat; 7 g Mono; 63 mg Cholesterol; 13 g Carbohydrates; 25 g Protein; 4 g Fiber; 524 mg Sodium; 514 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 vegetable, 3 lean meat, 1 1/2 fat
Basmati Rice & Curry Casserole (Chana aur Sarson ka Saag Biryani)
http://www.eatingwell.com/recipes/basmati_rice_curry_casserole_chana_aur_sarson_ka_saag_biryani.html
From EatingWell: January/February 2008
Biryanis are rice-based casseroles that combine a saucy meat, vegetable or legume curry with basmati rice, whole spices, nuts and raisins. This particular dish is a nutritional powerhouse, thanks to the mustard greens and chickpeas. Look for the specialty spices—cardamom pods, saffron and garam masala—in the spice section of well-stocked supermarkets or online at penzeys.com.
6 servings, about 1 cup each | Active Time: 1 hour | Total Time: 1 hour 50 minutes
Ingredients
· 2 large tomatoes, coarsely chopped
· 1 large red onion, 1/2 coarsely chopped and 1/2 thinly sliced
· 3-5 fresh green chiles, such as Thai or serrano, stemmed
· 3 tablespoons canola oil, divided
· 1/2 cup golden raisins
· 1/4 cup raw cashews
· 1 teaspoon cumin seeds
· 4 cardamom pods
· 2 bay leaves
· 2 3-inch cinnamon sticks
· 1 teaspoon garam masala
· 1 teaspoon salt, divided
· 1/2 teaspoon ground turmeric
· 1 cup white basmati rice, preferably Indian or Pakistani
· 1 bunch (8 ounces) mustard greens, tough ribs removed, leaves finely chopped
· 8 ounces cauliflower, cut into 1/2-inch florets
· 1 15-ounce can chickpeas, rinsed
· 2 cups water, divided
· 1/2 teaspoon saffron threads
Preparation
1. Puree tomatoes, chopped onion and chiles to taste in a blender, scraping down the sides as needed, to make a smooth sauce.
2. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add raisins and cashews and cook, stirring, until the raisins are plump and the nuts are lightly brown, 1 to 3 minutes. Transfer to a plate with a slotted spoon.
3. Add cumin seeds, cardamom pods, bay leaves and cinnamon sticks to the pan and cook, stirring, until fragrant, 30 seconds to 1 minute. Add the sliced onion and cook, stirring, until light brown, 2 to 3 minutes.
4. Carefully pour in the pureed tomato mixture (it may spatter) and reduce heat to medium. Stir in garam masala, 3/4 teaspoon salt and turmeric. Simmer, partially covered, stirring occasionally, until most of the liquid evaporates, about 15 minutes.
5. Meanwhile, place rice in a medium bowl. Cover with water. Gently rub the rice through your fingers to wash the grains. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear. Then cover the rice with cold water and let it sit for 20 minutes. Drain.
6. Stir mustard greens, cauliflower, chickpeas and 1 cup water into the tomato sauce. Cover and remove from the heat.
7. Preheat oven to 350°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
8. Heat the remaining 1 tablespoon oil in a medium saucepan over medium-high heat. Add the drained rice and saffron, and carefully stir (it may spatter) to coat the rice with the saffron. Add the remaining 1 cup water and 1/4 teaspoon salt. Stir once to incorporate the ingredients. Bring to a boil over medium-high heat. Cook, uncovered, until the water has evaporated from the surface and craters are starting to appear in the rice, 5 to 8 minutes. Remove from the heat.
9. Spread half the chickpea curry evenly in the prepared baking dish. Spread the rice mixture on top of the curry. Spoon the remaining chickpea mixture over the rice. Scatter the reserved raisins and cashews over the top. Cover with foil. Bake until the rice is tender, 45 to 55 minutes. Remove the bay leaves, cardamom pods and cinnamon sticks before serving.
Nutrition
Per serving : 313 Calories; 11 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 51 g Carbohydrates; 9 g Protein; 8 g Fiber; 522 mg Sodium; 572 mg Potassium
3 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 fat
Ginger, Split Pea & Vegetable Curry (Subzi dalcha)
http://www.eatingwell.com/recipes/ginger_split_pea_vegetable_curry_subzi_dalcha.html
From EatingWell: January/February 2008
Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry—perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables—sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles—the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.
6 servings, generous 1 cup each | Active Time: 50 minutes | Total Time: 50 minutes
Ingredients
· 1 large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes
· 1/2 cup yellow split peas, (chana dal)
· 1 cup cauliflower florets, (1-inch pieces)
· 1 cup green bean pieces, frozen or fresh (1-inch pieces)
· 1 small (8 ounces) eggplant, cut into 1/2-inch cubes
· 1 medium carrot, cut into 1/4-inch-thick slices
· 1 3/4 teaspoons salt
· 1/2 teaspoon ground turmeric
· 1 tablespoon canola oil
· 1 teaspoon cumin seeds
· 4 large cloves garlic, cut into thin slivers
· 1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly sliced crosswise (do not seed)
· 1 tablespoon cornstarch
· 1/4 cup finely chopped fresh cilantro
· 4 long thin slices fresh ginger, cut into matchsticks
· Juice from 1 medium lime
· 1 teaspoon ghee, or butter (optional)
Preparation
1. Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.
2. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes more.
3. Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Remove from the heat.
4. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan.
5. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using.
Nutrition
Per serving : 161 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 30 g Carbohydrates; 6 g Protein; 6 g Fiber; 700 mg Sodium; 663 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 1 /2 starch, 1 vegetable, 1/2 fat
Spicy Stewed Potatoes & Spinach with Buttermilk (Aloo chaas)
http://www.eatingwell.com/recipes/spicy_stewed_potatoes_spinach_with_buttermilk_aloo_chaas.html
From EatingWell: January/February 2008
This stewlike potato and spinach curry can be served as a side dish or as part of a vegetarian buffet. The touch of cream prevents the buttermilk from curdling when it's heated and helps balance the heat from the pungent chiles.
4 servings, 1 cup each | Active Time: 30 minutes | Total Time: 45 minutes
Ingredients
· 1 pound russet or Yukon Gold potatoes, peeled and cut into 2-inch chunks
· 2 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
· 1 cup boiling water
· 1/2 cup firmly packed fresh cilantro
· 4 large cloves garlic, peeled
· 3/4 teaspoon salt
· 1 tablespoon canola oil
· 1/4 teaspoon ground turmeric
· 1/2 cup nonfat buttermilk
· 1 tablespoon whipping cream
· 8 ounces baby spinach
Preparation
1. Place potatoes in a medium bowl; cover with cold water to prevent browning. Place chiles in a small heatproof bowl and pour the boiling water over them. Set aside until they are reconstituted, about 15 minutes. Reserving the chile-soaking water, coarsely chop the chiles (do not seed).
2. Pile cilantro, garlic, salt and the chopped chiles in a mortar. Pound the ingredients to a pulpy mass with the pestle, using a spatula to contain the mixture in the center for a concentrated pounding. (Alternatively, mince the ingredients in a food processor.)
3. Heat oil in a large skillet over medium-high heat. Add the spice paste and cook, stirring, until the garlic is honey-brown and the chiles are pungent, 1 to 2 minutes. (Make sure to use adequate ventilation.) Drain the potatoes and add along with turmeric; cook, stirring to coat the potatoes with the yellow spice, about 30 seconds. Pour in the reserved chile-soaking water and scrape the pan to loosen any browned bits; bring to a boil. Reduce heat to a gentle simmer, cover and cook, stirring occasionally, until the potatoes are fork-tender, 15 to 20 minutes.
4. Whisk buttermilk and cream in a small bowl.
5. When the potatoes are tender, pile the spinach leaves over them, cover and cook until the spinach is wilted, 3 to 4 minutes. Remove from the heat and stir in the buttermilk mixture.
Nutrition
Per serving : 183 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 5 mg Cholesterol; 32 g Carbohydrates; 5 g Protein; 5 g Fiber; 565 mg Sodium; 452 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 1 fat
Tandoori Tofu
http://www.eatingwell.com/recipes/tandoori_tofu.html
From EatingWell: May/June 2010
A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you’re there, grill some vegetables, too, to serve alongside. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice.
6 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 2 teaspoons paprika
· 1 teaspoon salt, divided
· 1/2 teaspoon ground cumin
· 1/2 teaspoon ground coriander
· 1/4 teaspoon ground turmeric
· 3 tablespoons extra-virgin olive oil
· 1 tablespoon minced garlic
· 1 tablespoon lime juice
· 2 14-ounce packages extra-firm or firm water-packed tofu, drained
· 2/3 cup nonfat plain yogurt
· 6 tablespoons sliced scallions or chopped fresh cilantro for garnish
Preparation
1. Preheat grill to medium-high.
2. Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
4. Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.
Nutrition
Per serving : 13 g Fat; 2 g Sat; 7 g Mono; 1 mg Cholesterol; 173 g Carbohydrates; 12 g Protein; 2 g Fiber; 419 mg Sodium; 224 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 1/2 medium-fat meat, 1 1/2 fat
Tips & Notes
· Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Chipotle-&-Orange Grilled Chicken
http://www.eatingwell.com/recipes/chipotle_orange_grilled_chicken.html
From EatingWell: May/June 1994, EatingWell Serves Two
Chipotle peppers in adobo sauce contribute a rich smokiness to this quick orange-infused barbecue sauce.
4 servings | Active Time: 10 minutes | Total Time: 25 minutes
Ingredients
· 2 tablespoons orange-juice concentrate, thawed
· 1 tablespoon finely chopped chipotle peppers in adobo sauce, (see Note)
· 1 tablespoon balsamic vinegar
· 2 teaspoons unsulfured molasses
· 1 teaspoon Dijon mustard
· 1 pound boneless, skinless chicken breasts,trimmed
· Salt to taste
Preparation
1. Preheat grill or broiler.
2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.
3. Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.
Nutrition
Per serving : 149 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 63 mg Cholesterol; 7 g Carbohydrates; 23 g Protein; 0 g Fiber; 154 mg Sodium; 300 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 3 1/2 very lean meat
Tips & Notes
· Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
· Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Grilled Pizza with Pesto, Tomatoes & Feta
http://www.eatingwell.com/recipes/grilled_pizza_with_pesto_tomatoes_feta.html
From EatingWell: Summer 2002
Dazzle your guests, and keep the kitchen cool, by baking pizza on the backyard grill. For convenience, this recipe uses prepared pizza dough, found in most supermarkets, and pesto from a jar.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 pound prepared pizza dough, preferably whole-wheat
· 1/2 cup prepared pesto
· 4 ripe plum tomatoes, thinly sliced
· 1/2 cup crumbled feta cheese
· Freshly ground pepper, to taste
· 1/4 cup lightly packed fresh basil leaves, torn
Preparation
1. Heat grill to medium-high.
2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
3. Lay crusts on grill (they won’t stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.
Nutrition
Per serving : 430 Calories; 18 g Fat; 7 g Sat; 9 g Mono; 27 mg Cholesterol; 49 g Carbohydrates; 17 g Protein; 4 g Fiber; 749 mg Sodium; 262 mg Potassium
3 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1/2 vegetable, 1/2 fat
Grilled Filet Mignon with Vegetable Kebabs
http://www.eatingwell.com/recipes/grilled_filet_mignon_with_vegetable_kebabs.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
You might be tempted to save beef filet for special occasions, but this low-fat cut is actually perfect weekday fare: it cooks up fast, stays juicy and carries other flavors perfectly. The kebabs are a wonderful mix of lemon, herbs and fresh vegetables.
4 servings | Active Time: 20 minutes | Total Time: 30 minutes
Ingredients
· 1 lemon, zested and juiced
· 2 tablespoons extra-virgin olive oil
· 1 tablespoon dried oregano
· 1/2 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 16 cherry tomatoes
· 10 ounces white mushrooms, stemmed
· 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
· 1 small red onion, cut into wedges
· 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
Preparation
1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.
Nutrition
Per serving : 291 Calories; 17 g Fat; 4 g Sat; 9 g Mono; 70 mg Cholesterol; 10 g Carbohydrates; 27 g Protein; 3 g Fiber; 363 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat
Tips & Notes
· Make Ahead Tip: Equipment: Eight 10-inch skewers (see Tip)
· Tip: When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
Grilled Shrimp Remoulade
http://www.eatingwell.com/recipes/grilled_shrimp_remoulade.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
An updated and untraditional rémoulade makes a tangy sauce for these spice-rubbed shrimp. While this is a warm-weather favorite on the grill, you can also cook the shrimp under a preheated broiler. Cook shrimp on a lightly sprayed broiler rack, about 4 inches from the heat, for a winter warmer any night of the week.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
Remoulade Sauce
· 1/4 cup reduced-fat mayonnaise
· 1/4 cup low-fat plain yogurt
· 1 tablespoon chopped flat-leaf parsley
· 1 teaspoon Dijon mustard
· 1/4 teaspoon hot sauce, such as
Shrimp
· 2 teaspoons ground cumin
· 2 teaspoons paprika
· 1 teaspoon ground coriander
· 1/2 teaspoon garlic powder
· 1/4 teaspoon salt
· 1/8 teaspoon freshly ground pepper
· 36 raw shrimp, peeled and deveined (about 1 pound)
Preparation
1. To prepare sauce: Mix mayonnaise, yogurt, parsley, mustard and hot sauce in a small bowl. Cover and refrigerate.
2. Preheat grill to high.
3. To prepare shrimp: Combine cumin, paprika, coriander, garlic powder, salt and pepper in a large bowl. Add shrimp and toss to coat with spices. Thread the shrimp onto four 12-inch skewers. Oil the grill rack (see Tip). Grill the shrimp until just cooked through, about 3 minutes per side. Carefully remove the shrimp from the skewers. Serve immediately, with the sauce.
Nutrition
Per serving : 114 Calories; 5 g Fat; 1 g Sat; 1 g Mono; 101 mg Cholesterol; 4 g Carbohydrates; 12 g Protein; 1 g Fiber; 379 mg Sodium; 135 mg Potassium
Exchanges: 2 very lean meat, 1 fat
Tips & Notes
· Make Ahead Tip: Cover the rémoulade sauce and refrigerate for up to 1 day. | Equipment: Four 12-inch skewers (see Tip, below)
· When using wooden skewers, wrap the exposed parts with foil to keep them from burning. (Contrary to conventional wisdom, soaking skewers in water doesn't protect them.)
· To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Brazilian Grilled Flank Steak
http://www.eatingwell.com/recipes/brazilian_grilled_flank_steak.html
From EatingWell: February/March 2006, EatingWell for a Healthy Heart Cookbook
Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, we've added them to the sauce to give it a tasty twist.
8 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
Steak
· 6 cloves garlic, minced
· 1/2 small hot pepper, such as jalapeño or serrano, minced
· 2 teaspoons extra-virgin olive oil
· 1/4 teaspoon kosher salt
· 2 pounds flank steak
Salsa
· 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
· 4 medium tomatoes, chopped
· 1/2 cup chopped red onion
· 1/2 small hot chile, such as jalapeño or serrano, minced
· 1/4 cup chopped fresh cilantro
· 2 tablespoons red-wine vinegar
· 1/4 teaspoon kosher salt
Preparation
1. Preheat grill to high (see Broiling Variation).
2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
Nutrition
Per serving : 215 Calories; 8 g Fat; 3 g Sat; 4 g Mono; 37 mg Cholesterol; 7 g Carbohydrates; 29 g Protein; 2 g Fiber; 341 mg Sodium; 627 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
Tips & Notes
· Broiling variation:
· Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
Adobo Pork & Potato Packets
http://www.eatingwell.com/recipes/adobo_pork_potato_packets.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
To make these packets, slice the potatoes very thinly, no thicker than 1/8 inch. Use a mandoline or the 2 mm slicing blade on a food processor - or cut them slowly with a very sharp knife.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 3 tablespoons extra-virgin olive oil
· 2 tablespoons sherry vinegar, or red-wine vinegar
· 2 teaspoons paprika
· 2 teaspoons chopped garlic
· 1/2 teaspoon salt, divided
· 1 small sweet potato, peeled and very thinly sliced
· 1 medium yellow-fleshed potato, peeled and very thinly sliced
· 1 medium red onion, halved and thinly sliced
· 4 bone-in pork loin chops, (1 1/2-1 3/4 pounds), trimmed of fat
Preparation
1. Preheat grill to high.
2. Combine oil, vinegar, paprika, garlic and 1/4 teaspoon salt in a blender; process until creamy, scraping down the sides as needed. Place sweet potato, potato and onion in a medium bowl. Add the remaining 1/4 teaspoon salt and 3 tablespoons of the sauce; toss well to coat. Rub both sides of pork chops with the remaining sauce.
3. To make a packet, lay two 24-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Spread half the potato mixture in the center of the foil in a thin layer. Bring the short ends of foil together, fold over and pinch to seal. Pinch the seams together along the sides to seal the packet. Make a second packet in the same fashion with the remaining potato mixture.
4. Place the packets on the hottest part of the grill and the pork chops in the front or back. Cook the pork for 3 to 4 minutes per side and the packets for 5 minutes per side. Transfer the chops to plates and let rest while the packets finish cooking. Open the packets (be careful of steam) and serve the pork chops with the vegetables.
Nutrition
Per serving : 373 Calories; 18 g Fat; 4 g Sat; 11 g Mono; 74 mg Cholesterol; 23 g Carbohydrates; 28 g Protein; 3 g Fiber; 361 mg Sodium; 481 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 3 medium-fat meat, 1 fat (mono)
Tips & Notes
· Make Ahead Tip: Prepare adobo sauce (Step 2), cover and refrigerate for up to 5 days.
Blackened Salmon Sandwich
http://www.eatingwell.com/recipes/blackened_salmon_sandwich.html
From EatingWell: April/May 2006, EatingWell Serves Two
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.
4 servings | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients
· 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
· 2 teaspoons blackening or Cajun seasoning
· 1 small avocado, pitted
· 2 tablespoons low-fat mayonnaise
· 4 crusty whole-wheat rolls, split and toasted
· 1 cup arugula
· 2 plum tomatoes, thinly sliced
· 1/2 cup thinly sliced red onion
Preparation
1. Oil grill rack (see Tip); preheat grill to high.
2. Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
3. Mash avocado and mayonnaise in a small bowl.
4. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.
Nutrition
Per serving : 414 Calories; 14 g Fat; 2 g Sat; 6 g Mono; 65 mg Cholesterol; 43 g Carbohydrates; 33 g Protein; 6 g Fiber; 775 mg Sodium; 756 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)
Tips & Notes
· Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
· Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
· To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Mediterranean Portobello Burger
http://www.eatingwell.com/recipes/mediterranean_portobello_burger.html
From EatingWell: June/July 2006
This mushroom sandwich comes topped with a luscious Greek-style salad. Make it a meal: Serve with cucumber spears and a glass of Firestone Gewurztraminer.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 clove garlic, minced
· 1/2 teaspoon kosher salt
· 2 tablespoons extra-virgin olive oil, divided
· 4 portobello mushroom caps, stems and gills removed
· 4 large slices country-style sourdough bread, cut in half
· 1/2 cup sliced jarred roasted red peppers
· 1/2 cup chopped tomato
· 1/4 cup crumbled reduced-fat feta cheese
· 2 tablespoons chopped pitted Kalamata olives
· 1 tablespoon red-wine vinegar
· 1/2 teaspoon dried oregano
· 2 cups loosely packed mixed baby salad greens
Preparation
1. Preheat grill to medium-high.
2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.
Nutrition
Per serving : 301 Calories; 11 g Fat; 2 g Sat; 7 g Mono; 2 mg Cholesterol; 40 g Carbohydrates; 10 g Protein; 4 g Fiber; 795 mg Sodium; 691 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 2 fat
Grilled Rosemary-Salmon Skewers
http://www.eatingwell.com/recipes/grilled_rosemary_salmon_skewers.html
From EatingWell: August/September 2006, EatingWell for a Healthy Heart Cookbook
If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these Italian salmon kebabs; they'll add a subtle, smoky flavor that hints of pine. Oil your grill well to prevent sticking, don't move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.
4 servings, 2 skewers each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 2 teaspoons minced fresh rosemary
· 2 teaspoons extra-virgin olive oil
· 2 cloves garlic, minced
· 1 teaspoon freshly grated lemon zest
· 1 teaspoon lemon juice
· 1/2 teaspoon kosher salt
· 1/4 teaspoon freshly ground pepper
· 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 1-inch cubes
· 1 pint cherry tomatoes
Preparation
1. Preheat grill to medium-high.
2. Combine rosemary, oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon; toss to coat. Alternating the salmon and tomatoes, divide among eight 12-inch skewers.
3. Oil the grill rack (see Tip). Grill the skewers, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.
Nutrition
Per serving : 246 Calories; 15 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 23 g Protein; 1 g Fiber; 211 mg Sodium; 598 mg Potassium
Exchanges: 3 1/2 lean meat
Tips & Notes
· Make Ahead Tip: Prepare the skewers (Step 2), cover and refrigerate for up to 8 hours. Proceed with grilling (Steps 1 & 3) when ready to serve. | Equipment: Eight 12-inch skewers
· Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
· To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)
Grilled Beef Tenderloin & Escarole
http://www.eatingwell.com/recipes/grilled_beef_tenderloin_escarole.html
From EatingWell: July/August 2008
Lightly grilled escarole combined with tangy tomato vinaigrette makes an irresistible accompaniment to juicy beef tenderloin. Serve with grilled baguette.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 cup grape tomatoes
· 2 tablespoons extra-virgin olive oil, divided
· 2 tablespoons finely shredded Parmesan cheese, divided
· 1 tablespoon balsamic vinegar
· 1 tablespoon chopped fresh basil
· 3/4 teaspoon salt, divided
· 1/2 teaspoon freshly ground pepper, divided
· 1 clove garlic, minced
· 2 large heads escarole or romaine lettuce, outermost leaves removed
· 1 pound beef tenderloin (filet mignon) or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick
Preparation
1. Preheat grill to medium-high.
2. Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped. Set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.
3. Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.
4. Oil the grill rack (see Tip). Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.
5. Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette.
Nutrition
Per serving : 302 Calories; 16 g Fat; 4 g Sat; 9 g Mono; 78 mg Cholesterol; 11 g Carbohydrates; 30 g Protein; 8 g Fiber; 601 mg Sodium; 1299 mg Potassium
Exchanges: 1 1/2 vegetable, 3 lean meat, 1 fat
Tips & Notes
· Tip: To oil the grill rack: oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.
Shrimp Po' Boy
http://www.eatingwell.com/recipes/shrimp_po_boy.html
From EatingWell: May/June 2008
This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that's soft on the inside and crusty on the outside is perfect for a Po' Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Serve with: Sauteed corn and bell peppers.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 2 cups finely shredded red cabbage
· 2 tablespoons dill pickle relish
· 2 tablespoons reduced-fat mayonnaise
· 2 tablespoons nonfat plain yogurt
· 1 pound peeled and deveined raw shrimp, (51-60 per pound; see Shopping Tip)
· 4 teaspoons canola oil, divided
· 1 teaspoon chili powder
· 1/2 teaspoon paprika
· 1/4 teaspoon freshly ground pepper
· 4 whole-wheat hot dog buns, or small sub rolls, split
· 4 tomato slices, halved
· 1/4 cup thinly sliced red onion
Preparation
1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.
Nutrition
Per serving : 322 Calories; 10 g Fat; 1 g Sat; 4 g Mono; 173 mg Cholesterol; 32 g Carbohydrates; 28 g Protein; 5 g Fiber; 522 mg Sodium; 490 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 2 fat
Tips & Notes
· Shopping Tip: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.
· Kitchen Tip: It's best to use a grill basket when grilling small shrimp so they don't fall into the fire. If you don't have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this "basket" will prevent the shrimp from sliding off.
Indian-Spiced Chicken Pitas
http://www.eatingwell.com/recipes/indian_spiced_chicken_pitas.html
From EatingWell: May/June 2009
Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. Serve with: Grilled vegetables and a pilsner.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 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
Preparation
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.
Nutrition
Per serving : 333 Calories; 5 g Fat; 1 g Sat; 1 g Mono; 64 mg Cholesterol; 44 g Carbohydrates; 32 g Protein; 6 g Fiber; 637 mg Sodium; 485 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1 vegetable, 3 lean meat
Tips & Notes
· Make Ahead Tip: Prepare through Step 2. Refrigerate the chicken in an airtight container for up to 2 days.
· Tips: Garam masala is a blend of spices used in Indian cooking. It is available in the spice section of most supermarkets.
· To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Chicken Breasts with Mushroom Cream Sauce
http://www.eatingwell.com/recipes/mushroom_cream_chicken.html
From EatingWell: March/April 2008
The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.
2 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
· 1/2 teaspoon freshly ground pepper
· 1/4 teaspoon salt
· 1 tablespoon canola oil
· 1 medium shallot, minced
· 1 cup thinly sliced shiitake mushroom caps
· 2 tablespoons dry vermouth, or dry white wine
· 1/4 cup reduced-sodium chicken broth
· 2 tablespoons heavy cream
· 2 tablespoons minced fresh chives, or scallion greens
Preparation
1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Nutrition
Per serving : 275 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 84 mg Cholesterol; 5 g Carbohydrates; 25 g Protein; 1 g Fiber; 373 mg Sodium; 370 mg Potassium
Exchanges: 1 vegetable, 3 lean meat, 2 fat
Tips & Notes
· Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
Beef & Bean Chile Verde
http://www.eatingwell.com/recipes/beef_bean_chile_verde.html
From EatingWell: January/February 2008
Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an easy weeknight meal with quick-cooking ground beef and store-bought green salsa. Make it a Meal: Serve with fresh cilantro, red onion and Monterey Jack. Add cornbread on the side and your favorite hot sauce.
4 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 30 minutes
Ingredients
· 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
Preparation
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.
Nutrition
Per serving : 307 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 64 mg Cholesterol; 29 g Carbohydrates; 27 g Protein; 6 g Fiber; 516 mg Sodium; 641 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
· Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat just before serving.
Peanut Noodles with Shredded Chicken & Vegetables
http://www.eatingwell.com/recipes/peanut_noodles_with_shredded_chicken_vegetables.html
From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.
6 servings, 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 pound boneless, skinless chicken breasts
· 1/2 cup smooth natural peanut butter
· 2 tablespoons reduced-sodium soy sauce
· 2 teaspoons minced garlic
· 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
· 1 teaspoon minced fresh ginger
· 8 ounces whole-wheat spaghetti
· 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas
Preparation
1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.
Nutrition
Per serving : 363 Calories; 12 g Fat; 2 g Sat; 0 g Mono; 44 mg Cholesterol; 36 g Carbohydrates; 29 g Protein; 7 g Fiber; 348 mg Sodium; 287 mg Potassium
2 Carb