Per serving: 318 calories; 13 g fat ( 2 g sat , 7 g mono ); 39 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 22 g protein; 6 g fiber; 264 mg sodium; 517 mg potassium.
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Fragrant Fish Soup
INGREDIENTS
- 1 cup jasmine rice
- 2 cups water
- Zest and juice of 1 lemon
- 4 cups reduced-sodium chicken broth, or vegetable broth
- 1 pound tilapia fillets, or other firm white fish (see Tip)
- 4 cups bite-size pieces arugula, or watercress (about 1 bunch), tough stems removed
- 1 cup finely shredded carrots
- 1/4 cup very thinly sliced fresh mint
- 2 scallions, finely chopped
PREPARATION
- Combine rice and water in a medium saucepan. Bring to a simmer over medium heat; cover and cook until the water is absorbed, about 20 minutes. Stir in lemon zest and juice.
- Meanwhile, bring broth to a simmer in another medium saucepan over medium-high heat. Reduce the heat so the broth remains steaming, but not simmering. Add fish and cook until just tender, about 5 minutes. Remove and break into bite-size chunks.
- Divide the lemony rice among 4 bowls. Top with equal portions of the fish, arugula (or watercress), carrot, mint and scallions. Ladle 1 cup of the warm broth into each bowl and serve.
TIPS & NOTES
- Tip: Look for U.S. farm-raised tilapia, which is usually grown in closed farming systems that limit pollution and prevent escapes. Some Central and South American tilapia is farmed in this manner as well, but avoid tilapia from China and Taiwan, mostly farmed in open systems.
NUTRITION
Per serving: 239 calories; 3 g fat ( 1 g sat , 1 g mono ); 62 mg cholesterol; 25 g carbohydrates; 29 g protein;2 g fiber; 230 mg sodium; 572 mg potassium.
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Moroccan Vegetable Soup (Chorba)
INGREDIENTS
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, finely diced
- 2 teaspoons ground turmeric
- 1 pound beef stew meat, (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
- 6 cups reduced-sodium beef broth, or water
- 1 14-ounce can diced tomatoes
- 2 small turnips, peeled and diced
- 2 carrots, diced
- 2 stalks celery, leaves included, thinly sliced
- Pinch of saffron threads, (see Ingredient Note)
- 12 sprigs flat-leaf parsley, plus more leaves for garnish
- 8 sprigs fresh cilantro, plus more leaves for garnish
- 1 large zucchini, peeled and cut into 1/4-inch dice
- 2 ounces angel hair pasta, (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
- 1-2 teaspoons salt
- 1/2 teaspoon freshly ground pepper
PREPARATION
- Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender, 4 to 5 minutes. Add broth (or water), tomatoes and their juice, turnips, carrots, celery and saffron. Tie parsley and cilantro sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45 to 50 minutes.
- Stir in zucchini and cook, covered, until soft, 8 to 10 minutes. Add pasta and cook until soft, 4 to 10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or cilantro leaves, if desired.
TIPS & NOTES
- Make Ahead Tip: Equipment: Kitchen string
- Ingredient note: The dried stigma from Crocus sativus, saffron adds flavor and golden color to a variety of Middle Eastern, African and European foods. Find it in the spice section of supermarkets, gourmet shops and at tienda.com. It will keep in an airtight container for several years.
NUTRITION
Per serving: 260 calories; 10 g fat ( 2 g sat , 6 g mono ); 32 mg cholesterol; 19 g carbohydrates; 23 gprotein; 4 g fiber; 615 mg sodium; 697 mg potassium.
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Hawaiian Ginger-Chicken Stew
INGREDIENTS
- 1 tablespoon sesame oil, or canola oil
- 1 pound chicken tenders, cut into 1-inch pieces
- 1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
- 4 cloves garlic, thinly sliced
- 1/2 cup dry sherry, (see Tip)
- 1 14-ounce can reduced-sodium chicken broth
- 1 1/2 cups water
- 2 tablespoons reduced-sodium soy sauce
- 1 teaspoon Asian red chile sauce, such as sriracha, or to taste
- 1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens
PREPARATION
- Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
- Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
TIPS & NOTES
- Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.
NUTRITION
Per serving: 201 calories; 4 g fat ( 1 g sat , 1 g mono ); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 346 mg sodium; 369 mg potassium.
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Flemish Beef Stew
INGREDIENTS
- 4 teaspoons canola oil, divided
- 2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
- 3/4 pound sliced cremini, or white button mushrooms
- 3 tablespoons all-purpose flour
- 2 cups brown ale, or dark beer
- 4 large carrots, peeled and cut into 1-inch pieces
- 1 large onion, chopped
- 1 clove garlic, minced
- 1 1/2 tablespoons Dijon mustard
- 1 teaspoon caraway seeds
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 bay leaf
PREPARATION
- Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.
- Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.
- Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.
- Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.
TIPS & NOTES
- Make Ahead Tip: Prepare through Step 3; cover and refrigerate for up to 1 day before cooking.
NUTRITION
Per serving: 272 calories; 9 g fat ( 3 g sat , 4 g mono ); 72 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 27 g protein; 2 g fiber; 359 mg sodium; 609 mg potassium.
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Smoky Corn & Black Bean Pizza
INGREDIENTS
- 1 plum tomato, diced
- 1 cup canned black beans, rinsed
- 1 cup fresh corn kernels, (about 2 ears)
- 2 tablespoons cornmeal
- 1 pound prepared whole-wheat pizza dough
- 1/3 cup barbecue sauce
- 1 cup shredded mozzarella, preferably smoked mozzarella
PREPARATION
- Preheat grill to medium.
- Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
- Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
- Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
NUTRITION
Per serving: 316 calories; 6 g fat ( 3 g sat , 0 g mono ); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.
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