Eat, Drink, and Be Healthy
Page 44
1/2 cup diced fennel or celery
2 garlic cloves, minced
1/2 teaspoon crushed red pepper flakes
1 bay leaf
1/2 cup dry white wine
1 (28-ounce) can Italian tomatoes, chopped, with liquid
1 cup water
1/2 cup fresh or frozen corn kernels
1/4 cup fresh parsley, finely chopped
1/2 pound medium shrimp (about 20), peeled and deveined
1/3 pound cod or pollock, cut into 2-inch pieces
1/3 pound bay scallops
Coarse salt
Chopped fresh parsley, for garnish (optional)
1. In a large nonstick skillet, heat the olive oil over medium heat. Add the onions and fennel and sauté for 8 to 10 minutes, or until the vegetables soften. Stir in the garlic, red pepper flakes, and bay leaf and sauté for 1 minute. Add the wine and cook for 1 to 2 minutes. Stir in the tomatoes with their juice, water, and corn. Bring to a boil, reduce the heat, and simmer, covered, for 10 to 12 minutes, or until the corn is cooked.
2. Uncover and add the parsley, shrimp, and cod and cook gently for 2 minutes. Stir in the scallops and cook for 1 to 2 minutes, or until all the seafood is opaque.
3. Remove the bay leaf and discard; season the stew with salt and ladle into shallow bowls. Garnish with parsley, if desired.
Yield: 4 servings (6 cups); Serving: 11/2 cups
Calories: 287; Protein: 28.5 g; Carbohydrate: 22 g; Fiber: 4.2 g; Sodium: 475 mg; Fat: 9.1 g (Sat: 1.3 g, Mono: 5.4 g, Poly: 1.5 g, Trans: 0.07 g); Cholesterol: 115 mg
Chinese Cioppino with Scallops and Shrimp
Nina Simonds, award-winning author and authority on Asian food, from Spices of Life: Simple and Delicious Recipes for Great Health (Knopf, 2005)
Cioppino, an Italian American fish stew invented in San Francisco in the late 1800s, is usually made with the catch of the day. I like to make a simplified Chinese adaptation, using seafood infused with the flavors of fresh ginger, sake, and chili garlic paste, as well as tomatoes, fresh basil, and oregano.
1 tablespoon canola or other oil
2 large garlic cloves, minced
11/2 teaspoons minced fresh ginger
1/2 teaspoon chili garlic sauce, or to taste
1 medium white or yellow onion, chopped
1 large green bell pepper, seeded and chopped
1 (14.5-ounce can) diced tomatoes
11/2 teaspoons tomato paste
1 (8-ounce) bottle clam juice
1/2 cup rice wine or sake
2 tablespoons chopped fresh basil
1 teaspoon dried oregano
Coarse salt and freshly ground black pepper
Seafood and Marinade
4 thin slices unpeeled fresh ginger
6 tablespoons rice wine or sake
1/2 pound medium shrimp (about 20), peeled and deveined
1/2 pound sea scallops (about 5 to 10), tough muscle removed from the side, if necessary
1. In a 31/2-quart casserole or Dutch oven with a lid, heat the canola oil over medium-high heat. Add the garlic, ginger, chili garlic sauce, onion, and bell pepper and cook, stirring occasionally, for 7 to 8 minutes, until the onion and bell pepper are tender. Add the diced tomatoes, tomato paste, clam juice, rice wine, basil, oregano, and salt and black pepper to taste, cover, and bring to a boil. Uncover, reduce the heat to low, and simmer for 12 to 15 minutes.
2. Meanwhile, to marinate the seafood, smash the ginger slices with the flat side of a chef’s knife and place them in a bowl. Add the rice wine and pinch the ginger slices to flavor the wine. Cut the shrimp along the back to butterfly, and if the scallops are very big, halve them crosswise. Add the shrimp and scallops to the ginger-wine mixture and marinate for about 10 minutes. Remove and discard the ginger slices.
3. Add the shrimp and scallops to the tomato base, cover, and cook over medium heat for 3 to 4 minutes, or until the seafood is cooked through.
Note: You can prepare the tomato base in advance and add the seafood just before serving. Look for the chili garlic sauce in the Asian section of most supermarkets.
Yield: 4 servings; Serving: 11/2 cups
Calories: 156; Protein: 26 g; Carbohydrate: 18 g; Fiber: 3 g; Sodium: 538 mg; Fat: 5 g (Sat: 0 g, Mono: 2 g, Poly: 2 g, Trans: 0 g); Cholesterol: 99 mg
SIDES
* * *
Seven-Vegetable Slaw (FAST FIX)
Start with one of the prepackaged vegetable slaw mixes and add more vegetables to make it tastier and more unique. Here we’ve added red pepper, zucchini, and the less familiar fennel, a crunchy vegetable with a mild anise flavor. If you don’t like the flavor of anise, substitute celery.
1 (16-ounce) package shredded broccoli slaw or cabbage slaw
1 cup shredded carrots (about 2 medium)
1 cup thinly sliced fennel or celery
1 large red bell pepper, julienned (about 1 cup)
2 small zucchini, julienned (about 2 cups)
1/2 cup canola or soybean oil mayonnaise
1/2 teaspoon grated orange zest
1/4 cup fresh orange juice
1 teaspoon celery seed
Coarse salt and freshly ground black pepper
1. Place the slaw, carrots, fennel, bell pepper, and zucchini in a large bowl and toss to combine.
2. Combine the mayonnaise, orange zest, orange juice, celery seed, and salt and black pepper to taste in a small bowl and stir until blended. Pour the dressing over the slaw and toss gently to coat.
Note: For a spunkier slaw, omit the celery seed, orange zest, and orange juice from the dressing and add prepared horseradish to taste.
Yield: 8 cups (16 servings); Serving: 1/2 cup
Calories: 71; Protein: 1.9 g; Carbohydrate: 7.2 g; Fiber: 2.6 g; Sodium: 60 mg; Fat: 2.1 g (Sat: 0.4 g, Mono: 0.4 g, Poly: 1.3 g, Trans: 0 g); Cholesterol: 2 mg
Pear and Mixed Green Salad
A simple but elegant salad dressed with a lemon-shallot vinaigrette. Add some toasted walnuts or a little bit of blue cheese for special occasions—a little of either one of these higher-fat items can go a long way. But make sure to include at least one strong-flavored green such as arugula or endive. They make a nice match for the sweet pear.
3 tablespoons extra-virgin olive oil
1 tablespoon minced shallots or red onions
11/2 tablespoons fresh lemon juice
11/2 teaspoons water
Coarse salt
4 cups mixed salad greens
2 cups frisée, endive, or arugula
2 unpeeled Bosc pears, cored and sliced lengthwise into 12 sections
Freshly ground black pepper
1. In a small nonstick skillet, heat 1 tablespoon of the olive oil over medium heat. Add the shallot and sauté for 2 to 3 minutes, or until softened. Remove from the heat and let cool. Combine the shallot, lemon juice, water, and salt to taste in a small bowl; whisk to blend. While whisking, slowly add the remaining 2 tablespoons oil and whisk until well blended.
2. Combine the salad greens and frisée in a large bowl; add the vinaigrette and toss gently so that the greens are well coated with the dressing. Add the pears and toss gently to mix. Season with pepper and serve.
Note: Prepare the vinaigrette in advance, but leave the greens undressed and the pears unsliced until just before serving. That way the greens will stay crisp and the pears won’t discolor. Alternatively, toss the pears with the vinaigrette and keep refrigerated; the acid in the lemon juice will help keep the pears from turning brown. Toss with the greens just prior to serving.
Yield: 8 cups; Serving: 2 cups
Calories: 176; Protein: 1.8 g; Carbohydrate: 20.1 g; Fiber: 4.9 g; Sodium: 15 mg; Fat: 11.1 g (Sat: 1.52 g, Mono: 8.18 g, Poly: 1.13 g, Trans: 0 g); Cholesterol: 0 mg
Greek Salad
This salad tastes great with or without the feta cheese. Serve it as a side salad at dinner. Or consider adding some grilled chicken to make it a substantial main dish.
Vinaigrette
3 tablespoons extra-virg
in olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
Coarse salt and freshly ground black pepper
Salad
3 cups chopped romaine lettuce (about 8 leaves)
1 cup sliced radishes (about 3 ounces)
1 large yellow bell pepper, julienned (about 1 cup)
1 cup diced cucumber
1/2 cup thinly sliced red onions (about 1 small)
1/2 cup fresh mint, chopped
1/3 cup pitted Kalamata olives, cut or torn into large pieces
Feta cheese, crumbled (optional)
1. To make the vinaigrette, whisk together the olive oil, vinegar, lemon juice, and salt and pepper to taste in a small bowl.
2. To make the salad, combine all the salad ingredients in a large bowl; toss to mix. Just prior to serving, add the vinaigrette and toss gently to coat.
Yield: 6 cups; Serving: 11/2 cups
Calories: 160; Protein: 2 g; Carbohydrate: 9.7 g; Fiber: 2.7 g; Sodium: 167 mg; Fat: 13.4 g (Sat: 1.83 g, Mono: 10.0 g, Poly: 1.40 g, Trans: 0 g); Cholesterol: 0 mg
Roasted Winter Vegetable Medley
Tossed with a garlicky bread crumb topping, this colorful assortment of root vegetables and winter squash makes a nice side dish for a holiday meal. Or use it as a hearty main course for a vegetarian supper. Chop vegetables in large irregular chunks, about 2 inches in length, for the best appearance.
Bread Crumb Topping
1/4 cup walnuts, toasted
1 (1-ounce) slice whole wheat peasant-style bread
2 garlic cloves, minced
2 tablespoons fresh parsley leaves
1/2 teaspoon coarse salt
Roasted Vegetables
2 cups coarsely chopped peeled parsnips (about 4 medium)
4 cups coarsely chopped peeled butternut squash (about 1 large)
3 cups coarsely chopped carrots (about 6 medium)
12 large shallots
11/2 tablespoons olive or canola oil
Coarse salt and freshly ground black pepper
1. Preheat the oven to 400ºF.
2. To make the bread crumb topping, combine the walnuts, bread, garlic, parsley, and coarse salt in a food processor; process until well blended and set aside.
3. To make the roasted vegetables, in a large baking dish, toss together the parsnips, squash, carrots, shallots, and olive oil. Roast for 40 to 45 minutes, or until the vegetables are tender and nicely browned. Remove from the oven and toss the vegetables with the bread crumb topping. Taste and season with salt and pepper. Serve immediately.
Yield: 7 cups (14 servings); Serving: 1/2 cup
Calories: 105; Protein: 2.2 g; Carbohydrate: 18.3 g; Fiber: 3.5 g; Sodium: 132 mg; Fat: 3.3 g (Sat: 0.27 g, Mono: 1.22 g, Poly: 1.43 g, Trans: 0.05 g); Cholesterol: 0 mg
Dijon-Herb Carrots
Vegetables don’t have to be dripping with butter to taste great. Here we’ve paired olive oil with some fresh herbs and Dijon mustard for an elegant-looking and flavorful sauce.
1 cup loosely packed fresh parsley leaves
6 large fresh basil leaves
1 garlic clove, minced
1 tablespoon water
2 teaspoons Dijon mustard
Coarse salt
1 tablespoon olive oil
4 cups sliced carrots, cut thickly on an angle (about 4 large)
1. Place the parsley, basil, garlic, water, mustard, and salt to taste in a food processor and blend. Add the oil and blend until it forms a thick sauce. (Alternatively, mince the parsley and basil. Combine the herbs, garlic, water, mustard, and salt in a small bowl. Whisk in the oil until well blended.)
2. Steam the carrots in a large saucepan until tender, 8 to 10 minutes. Toss the carrots gently with the sauce and serve.
Yield: 4 cups; Serving: 1/2 cup
Calories: 46; Protein: 1.0 g; Carbohydrate: 6.9 g; Fiber: 2 g; Sodium: 57 mg; Fat: 2 g (Sat: 0.26 g, Mono: 0.13 g, Poly: 0.23 g, Trans: 0.02 g); Cholesterol: 0 mg
Spicy Sweet Potato Fries
Sweet potatoes have a lot more going for them nutritionally than white potatoes. Sweets are rich in beta-carotene, vitamin C, fiber, and a whole host of other nutrients. Try a small amount of these sweet-and-spicy “oven” fries with the Farro and Mushroom Burgers (page 334). Make the fries ahead if you need to, then reheat them under the broiler for 1 to 2 minutes to get them crisp.
1 tablespoon olive or canola oil, plus more if needed for the pan
Nonstick cooking spray (optional)
1 large sweet potato, cut into thin matchstick pieces (about 31/2 cups)
1/2 teaspoon freshly ground black pepper
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon paprika
Coarse salt
1. Preheat the oven to 450°F. Lightly coat a large baking sheet with the oil or cooking spray.
2. Place the sweet potato in a bowl and drizzle with the 1 tablespoon of oil; toss gently to coat. Combine the pepper, chili powder, cumin, paprika, and salt to taste in a small bowl and sprinkle over the sweet potatoes; toss gently to coat. Place the sweet potatoes on the baking sheet. Bake for 12 to 15 minutes, or until the ends begin to crisp. Remove from the oven and serve.
Yield: 31/2 cups; Serving: 1/2 cup
Calories: 52; Protein: 0.6 g; Carbohydrate: 8 g; Fiber: 1.1 g; Sodium: 5 mg; Fat: 2.1 g (Sat: 0.28 g, Mono: 1.45 g, Poly: 0.21 g, Trans: 0.02 g); Cholesterol: 0 mg
Cardamom Roasted Cauliflower
Suvir Saran, American Masala (Clarkson Potter, 2007)
Coarse kosher salt, or even Maldon sea salt, adds a lovely crunch to this otherwise creamy and yielding roasted cauliflower.
1/3 cup extra-virgin olive oil, plus more for the baking dish
3 cardamom pods
3 dried red chilies (optional)
1 tablespoon coriander seed
1 teaspoon cumin seed
1/2 teaspoon whole black peppercorns
1 (21/2- to 3-pound) head cauliflower, cored and broken into medium florets
1 medium red onion, halved and thinly sliced
Kosher salt, for sprinkling
1. Preheat the oven to 425°F. Grease a baking dish with olive oil and set aside.
2. Grind the cardamom, chilies (if using), coriander seed, cumin seed, and peppercorns in a coffee grinder or small food processor until a fine powder. Mix the spices with the oil in a large bowl. Add the cauliflower and onion and toss to coat. Transfer the vegetables to the baking dish and roast until tender, about 1 hour, stirring every 20 minutes. Sprinkle with salt and serve.
Yield: 8 servings
Calories: 184; Protein: 4 g; Carbohydrate: 13 g; Fiber: 5 g; Sodium: 64 mg; Fat: 15 g (Sat: 2 g, Mono: 10 g, Poly: 2 g, Trans: 0 g); Cholesterol: 0 mg
Wilted Spinach with Nuts and Golden Raisins (FAST FIX)
Buy prewashed baby spinach leaves and this colorful side dish will come together quickly. To save time and cleanup, toast the pine nuts in the same skillet used for cooking the spinach.
2 teaspoons olive oil
1/4 cup thinly sliced red onions (about 1 small)
1 garlic clove, thinly sliced
1/4 teaspoon coarse salt
2 (6-ounce) packages baby leaf spinach
2 tablespoons golden raisins
2 tablespoons pine nuts, toasted
Dash of freshly ground black pepper
In a large nonstick skillet, heat the olive oil over medium-low heat. Add the onions and cook, stirring, for 5 to 6 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the salt, spinach, and raisins and cook for 3 to 4 minutes, or until the spinach begins to wilt. Remove from the heat and stir in the pine nuts and pepper. Serve immediately.
Yield: 4 servings; Serving: about 3/4 cup
Calories: 89; Protein: 3.3 g; Carbohydrate: 9 g; Fiber: 2.4 g; Sodium: 186 mg; Fat: 5.5 g (Sat: 0.57 g, Mono: 2.47 g, Poly: 1.83 g, Trans: 0 g); Cholesterol 0 mg
Lemony Kale with Toast
ed Almonds (FAST FIX)
Since kale requires a longer cooking time than many greens, it’s boiled here and then combined with oil and seasonings. Any variety of kale will work, although the dark green, curly- leafed dinosaur kale looks spectacular.
2 bunches kale (about 12 ounces)
1/4 cup sliced almonds
2 teaspoons olive oil
1 teaspoon grated lemon zest
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Remove the tough inner stem from the kale and coarsely chop the leaves. Bring water to a boil in a large Dutch oven. Add the kale and boil gently for 10 minutes, or until tender. Drain well, pressing excess water out of the kale using the back of a spoon. Transfer the kale to a large bowl.
2. Place the almonds in a dry skillet over medium heat and toast, stirring continuously, for 1 to 2 minutes, or until they begin to brown lightly. Add the nuts, oil, lemon zest, salt, and pepper to the bowl with the kale and serve.
Yield: 4 servings; Serving: 1 cup
Calories: 82; Protein: 3 g; Carbohydrate: 6.5 g; Fiber: 1.7 g; Sodium: 258 mg; Fat: 5.6 g (Sat: 0.59 g, Mono: 3.57 g, Poly: 1.13 g, Trans: 0 g); Cholesterol 0 mg
Oldways Tangy Collard Greens
Sara Baer-Sinnott, author, The Oldways Table: Essays & Recipes from the Culinary Think Tank (Ten Speed Press, 2002)
Greens are the foundation of the African Heritage Diet Pyramid. People of African descent have been cooking with greens for centuries. In Southern cooking, greens are usually slow-cooked and flavored with pork. In Oldways’s A Taste of African Heritage cooking program, we show students that cooking greens can be quick and healthy, using lemon juice and mustard as flavor-enhancing meat substitutes.
2 bunches collard greens (about 31/2 pounds)
1 tablespoon extra-virgin olive oil
1 medium yellow onion, diced
4 garlic cloves, minced
1 tablespoon Dijon mustard
Juice of 1/4 lemon
Salt
1. Stem the collards and cut the leaves into long, thin strips.