VALENTINE'S DINNER . . . FOR FOUR

I can't remember the last time my husband and I went out for Valentine's Day. I think it was an early seating at some popular place more than 10 years ago. They'd clearly brought in extra tables and I was closer to the person next to me on the banquette than my husband across the table. So much for romance.

So now I prefer dinner at home with my best men. Purely for my own enjoyment I set the table with my china, linens, and the red dishes my Grandma gave me, make something special that everyone loves, and light the candles. We have a lovely time together eating and giving gifts (from me to the boys, from all the boys to me). For about 20 minutes. And then its time for swimming lessons. Ahh, the romance.

I like to think I'm inspiring my boys to create traditions with their families someday. That doing something special and doing it every year will sink in. That maybe they will be the occasion-creators in their families. If nothing else, I hope they will learn it is a joy to do things for others.

Owen's Valentine's Day dinner request was Diablo Shrimp, his all-time favorite meal and my good friend Heidi's creation. With a bit of post-heart-attack modification, it's a special treat for all of us.

Happy Heart Day! Please do what you need to keep your heart healthy so you can share your life with those you love.

Heidi's Diablo Shrimp

1/4 cup olive oil (Heidi's original recipe is 1/2 cup butter, which I assure you is divine. But olive oil is good too and the way it must be around here)
1 tbsp. garlic, minced (must be fresh, do not cheat and use jarred like I often advise)
1 tsp. cayenne pepper
1/2 cup white wine (Pinot Grigio being my white of choice!)
1 lb. peeled devined uncooked shrimp (my boys love shrimp so much I often use 1.5 lbs.)
1 lb. linguini
thin slices of lemon
5 oz. fresh baby spinach
parmesan cheese

Combine olive oil/butter, garlic, and cayenne. Cook until garlic is soft. Add wine and cook until reduced by half. Allow to cool a little. Cook pasta in the meantime and reserve some pasta water in case you need to thin the sauce.

Return oil and garlic to the heat and add the shrimp. Cook until nearly opaque, then add the spinach. Cook until heated through and wilted. Serve over the pasta with lemon slices and parmesan.

VEGGIE MONTH WEEK 5 MEAL PLAN

Huevos Rancheros. Mmm.

January is almost over! For those who are still hanging in there, here is a very-short-week vegetarian meal plan for you.

I've had a lot of fun finding new recipes to try and creating these plans. I hope you've found something new for dinner at your house!

DOWNLOAD VEGGIE MONTH WEEK 5 MEAL PLAN

VEGGIE MONTH WEEK 4 MEAL PLAN

Monday night: Cornmeal crusted bean burger. Yum!

It’s week four! After this week, there are just two days left of vegetarian month, a fact for which my older son is very grateful.

He’s been a good sport, though. And while we’ve tried a couple dozen or more new recipes by now, only a few have been deemed worthy of adding to our regular dinner rotation.

So far, my family has loved: Spicy Peanut Noodles, Lentil Quiche, Fettuccine with Creamy Red Pepper Sauce, Spicy Szechuan Stir Fry, Rigatoni with Cauliflower, Mushroom Polenta Pie (well, to be honest, only I loved that), Crispy Black Bean Tostadas, White Bean & Toasted Cumin Chili, Pumpkin Corn Muffins, Pappardelle with Goat Cheese and Onions (again, only the grownups loved this one), and Ancho-Lentil Soup with Grilled Pineapple. 

Others were good enough, or “oddly tasty,” like the Coconut Rice with Butternut and Edamame (week 1), Cajun Dirty Rice (week 3), Sweet Potato Burritos (week 2), or Pasta Della California (week 3). A couple recipes never got made, either because I ran out of time or used the ingredients for something else. There wasn’t one we just hated.

Which recipes did you try? Did you find any new family favorites? 

Happy cooking!

DOWNLOAD THE WEEK 4 PLAN

VEGGIE MONTH WEEK 3 MEAL PLAN

TGIF! This pasta will make everything all better.

It’s already week 3! I’m finding that this year’s vegetarian experiment is much easier and smoother than last year’s. My boys aren’t mutinying and Scott and Owen are even battling it out for who will win the vegetarian lunch challenge. Owen is currently winning; Scott slipped up by eating a Caesar salad with anchovies in the dressing, but Owen ate his peanut butter sandwich while all his friends had hamburgers at school. He reported it was “torture.” I’m pretty sure a school lunch hamburger is its own form of torture.

I also think it is easier because cooking methods and ingredients are more familiar, and since I had to cut most cheese and dairy after my heart attack, I’m finding it easier not to rely on cheese as the protein. This opens up new categories (beans, beans, and more beans!) and new recipe options.

Some new resources I have on hand have also helped make it easier, including my vegan cookbook “Veganomicon” and the “Moosewood Restaurants Low-Fat Cookbook.”  After some disappointments with low-fat cookbooks that merely try to substitute or fake dishes usually made with high fat ingredients, I realized that I should start with something that tastes good because it is a good vegetable– or lean protein-based recipe, not a modification. This has definitely improved my enjoyment of cooking and eating, and broadened the range of available meals.

I hope you enjoy this week’s menu!

DOWNLOAD THE MEAL PLAN

VEGGIE MONTH, WEEK 2 MEAL PLAN

Spicy Szechuan Tofu Stir Fry is set for Monday.

Hurray for learning new technology skills! I upgraded my desktop software so I could make a PDF of this week's vegetarian month meal plan, then learned how to add it to my blog so you can download it. I must really, really like sharing food ideas and recipes. Oh yeah, I do.

Last week's menu plan was done in a big hurry, so I think this week's is better. More varied (e.g. pasta only once), more use of beans and whole grains, more uniformly low-fat, and more clip art too. I love clip art.

If you try any of these, please come back and comment and share your review and your family's reaction. Or, you can share your favorite healthy vegetarian recipe. I would love to talk about food!

DOWNLOAD WEEK 2 MEAL PLAN

ODDLY TASTY

My nephew gave his mom this recipe "in case
you don't like what Aunt Jenny sends." Love.

Today was day 1 of vegetarian month, and my brother and I cooked the same rice dish 200 miles apart. Was it fried rice? Was it risotto? It was hard to say, but my sister-in-law described it perfectly: oddly tasty. It was a strange dish, and maybe a little far out for the very first day, but in the end most of the kids ate it and we all got a serving of soy, mushrooms, and squash so I'll call it a success.

Dinner table conversation was interesting. Owen: "What's wrong with meat anyway?" My nephew: "I just don't understand WHY we have to be vegetarian!" But we all survived and everyone is looking forward to tomorrow's offering: Spicy Peanut Sesame Noodles. I'll share that recipe with you now in case you want to cook along.

RECIPE: SPICY PEANUT SESAME NOODLES

P.S. If you'd like a copy of my weekly meal plans, including recipes and shopping lists, leave me a note in the comments.

JANUARY FOODIE FUN AND WEEK 1 MEAL PLAN

I'm so excited to be reprising Vegetarian Month this January. My family did this last January and I blogged about it at Fair-Weather Vegetarians. (A friend pointed out this is January in Minnesota, so it should have been titled Foul-Weather Vegetarians). The blog and project was fun, but it ended on February 1, when my boys (all three of them) requested a pound of bacon for breakfast.

My purpose then was just to try something new, get out of a cooking rut, and detox from the holidays. And while we did maintain the vegetarian diet all month, we weren't exactly eating healthy all the time (see Best Macaroni and Cheese and Spinach Quiche for exhibits A and B).

This year, vegetarian month takes on a new meaning and challenges. Vegetarianism (or veganism) is really the best way for me to eat heart-healthy. This year's challenge, though, will be not relying on cheese, eggs, or dairy to round out the menu or make it feel richer and more satisfying. (My boys are not exactly thrilled about this either - check out this video from last year!)

I'm also creating weekly meal plans and recipes and sharing them with my brother and his family, 200 miles away, who have signed on for this month's experiment. I can't wait to hear their reviews of the recipes, especially since they have four kids 7 and under! And of course, I plan to share the best we discover here.

Stay tuned for updates on my kind of mid-winter foodie fun. I can't wait to get started!

DOWNLOAD WEEK 1 MEAL PLAN

HEALTHY HOLIDAY

If there's anything that puts the meaning of the holidays in to crystal-clear focus it is staring down your own mortality and winning, at least for the moment. So while I'm still shopping, wrapping, shopping, cooking, shopping, baking, shopping (why do I end up at Target every single day!), sending, shopping, and crafting, I'm really not stressing. And that surely is making my holidays a little healthier.

I'm also not making my grandmother's cranberry cake drenched in its luscious caramel sauce (made from boiling cream, butter, and sugar together), and I'm not eating half a dozen Spritz (1 pound butter, six egg yolks) per day. We're not having cinnamon rolls for Christmas morning breakfast, or scalloped potatoes at dinner, and I didn't embark on any crazy 12 Days of Cookies project like I did last year. But that doesn't mean I feel deprived. Not in the least.

Here's what I am planning for our Christmas weekend feasting - a greatest hits of my family's favorites.

RECIPE: GOODEST PANCAKES
So named by Owen years ago the first time I made them. He took one bite and looked up and said "these are the goodest pancakes ever!"  I can easily make these diet-approved without losing flavor.

RECIPE: BANANA MUFFINS
A modification of banana bread, using oil and Egg Beaters instead of butter and eggs. I've already made the batter, scooped it into muffin papers, and froze it. Christmas morning all that's needed is an extra 5 minutes in the oven and we have fresh, no-work muffins. These pass the heart-test, but that doesn't mean they are low-calorie. Or not completely worth every extra mile.

RECIPE: BEEF AND BROCCOLI
A light and delicious version of the Chinese take-out classic. The first time Scott had this he said "It's like I've been craving it my whole life and didn't know it." Try it and see if it is what's been missing from your life.

RECIPE: FISH TACOS
Assemble-your-own meals always mean everyone's happy and I'm heart-healthy. The fish is grilled or sauteed and I make the sauce with minced canned chipotles and Greek yogurt, with just a dollop of mayo (which, counter-intuitively, is fine for me to eat!).

RECIPE: PERFECT PESTO WITH ROASTED VEGETABLES
I'm bringing this to the pasta buffet we have planned at my in-laws for Christmas Eve. (And a heartfelt thanks to my family for planning something adaptable to me!) This sauce tastes fresh and light, and in the middle of days of Christmas indulgence sometimes that's just what you want.

RECIPE: ROAST CHICKEN WITH GARLIC
For Christmas Day dinner at our house I'm making a roast chicken, because I do want something traditional, but a turkey is way too big for our small group.

Along with it we're having mashed potatoes (if you use Yukon Golds and a potato ricer, you get the fluffiest, tastiest potatoes that do not need butter or cream), Dijon-braised Brussels sprouts from Smitten Kitchen, and glazed carrots a la Julia Child, which are not on the diet plan but Scott loves them so much I had to include. (I will just skip that dish.) Appetizers will feature Pumpkin Fondue and a creamy white bean dip instead of the usual Ranch or cream cheese offerings.

Food is such an important part of celebration for me, and I'm very excited to get cooking and sharing these meals with my family. But first, I have to go shopping. Again.

Merry Christmas everyone!

RECIPE: ROAST CHICKEN WITH GARLIC

This will be my second attempt at a whole chicken. My first did not turn out (a crock pot recipe, and chicken is not a slam dunk in a crock pot). This is Joy of Cooking recipe, so I'm feeling pretty confident.

3 1/2-4 lb. chicken
1 tsp. dried thyme
1 tsp. dried sage
1/2 tsp. salt
1/2 tsp. dried rosemary
1/2 tsp. pepper
1 lemon
3 heads garlic, cloves separated by not peeled
1 1/4 cups chicken stock
1 cup dry white wine

Rub the chicken with olive oil, then stir the herbs and spices together and rub all over the bird. Quarter the lemon and place inside the cavity. Put the chicken in a covered, oven-safe, stovetop-safe casserole (Yay! Get to use my Dutch oven!) and refrigerate for 2 to 24 hours.

Heat the oven to 375. Add the garlic, stock, and wine to the casserole and bring to a boil on the stove top. Cover the casserole and roast for 25 minutes. Increase the oven temp to 450 and roast 35-60 minutes more, or until the chicken reaches 170 to 175 degrees.

Keep checking to make sure there is always some liquid in the pan; add more wine or stock if needed.

Remove the chicken and garlic from the casserole and skim the fat. If your pan juices are too watery or weak, boil down to concentrate. Peel 6 or more of the roasted garlic, mash, and add to the sauce. Boil sauce for one minute and then add fresh herbs (parsley, basil, thyme, rosemary, or tarragon) if desired. Cut the chicken into pieces and arrange on a platter. Spoon pan sauce over and scatter the garlic cloves around it.

RECIPE: PESTO WITH ROASTED VEGETABLES

This is my invention, combining the Light and Tasty Pesto from the American Heart Association cookbook, with a roasted vegetable preparation from a Real Simple dish I made last week. Serves 6.

Pesto Sauce

4 ounces fresh spinach leaves
1/2 cup firmly packed basil leaves (jam as many in there as you can, you want lots!)
1/2 cup firmly packed fresh parsley
1/4 chicken or vegetable stock (I used chicken stock for its almost-non-flavor. Veggie stock sometimes tastes pretty strong. Experiment and see what you like.)
2 tbsp pine nuts, toasted in your oven for a few minutes at 350
1/4 cup grated or shredded good parmesan
1 tbsp olive oil
2 cloves garlic, smashed
Salt and pepper to taste

Roasted Vegetables

1 tbsp olive oil
1/2 tsp. salt
2 sprigs thyme
a few grinds black pepper
veggies of your choice: I'm using red bell peppers, artichoke hearts, red onion, and cremini mushrooms
2 tsp. red wine vinegar

To make the sauce:
Put everything but the salt and pepper in your food processor and whirl until smooth. If the pesto is too thick (which would be surprising), add some more stock or water 1 tbsp at a time.

To roast the veggies:

Place the mushrooms on a rimmed baking sheet and everything else on another rimmed sheet. (You don't want these together because the mushrooms release too much liquid.) Toss each with 1/2 tablespoon oil, 1/4 teaspoon salt, a sprig of thyme, and a few grinds of black pepper. Roast, rotating the sheets once, until tender and a little bit browned, 13 to 15 minutes. Drizzle with the vinegar and toss gently.

Toss sauce and veggies together with hot cooked linguine.

RECIPE: FISH TACOS

This recipe is from Ellie Krieger's excellent book The Food You Crave. You can find the original recipe on Food Network.

2 tablespoons olive oil

2 tablespoons freshly squeezed lime juice

1/4 teaspoon salt

Freshly ground black pepper

1 pound white flaky fish fillet, like tilapia or halibut

1/2 cup plain Greek yogurt

2 tablespoons mayonnaise

2 teaspoons chipotle pepper in adobo sauce, minced

Corn tortillas

Shredded Romaine lettuce

Corn kernels (thawed if frozen)

Fresh cilantro leaves

Whisk together the oil, lime juice, salt and pepper. Pour over the fish fillets and let marinate for 20 minutes. Put the yogurt into a strainer lined with apaper towel and place over a bowl to drain and thicken for 20 minutes.

Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked thorough, about 3 minutes per side. Set the fish aside on a plate for 5 minutes.

In a small bowl combine the yogurt, mayonnaise, and chipotle pepper.

Heat the tortillas on the grill or grill pan. Flake the fish with a fork. Serve with lettuce, corn, cilantro, and chipotle sauce. I also usually offer Mexican cheese blend for the kids, since they don't use the sauce.

RECIPE: BEEF AND BROCCOLI

This is my mom's recipe. She first made it for us when Owen was in the hospital and she lived near us. She shopped and cooked and fed us for weeks. If she hadn't, I don't know what we would have eaten!

1 large bunch broccoli (about 1 ½ pounds)

1 pound beef tenderloin steaks, trimmed and cut into ½ thick inch slices

3 garlic cloves, minced or crushed with garlic press

1 tbsp. grated fresh ginger

¼ tsp. crushed red pepper flakes

1 tsp. olive oil

¾ cup chicken broth

3 tbsp. soy sauce

1 tbsp. cornstarch

¼ tsp. Asian sesame oil.

Cut broccoli florets into 1 ½ inch pieces. Peel broccoli stems and cut into ¼ inch diagonal slices. In nonstick skillet, heat ½ inch water to boiling over medium heat; add broccoli and cook 3 minutes, uncovered, until tender-crisp. Drain broccoli and set aside. Dry skillet.

In bowl, toss beef with garlic, ginger, and crushed red pepper. Add ½ tsp. olive oil to skillet and heat over medium-high heat. Add half of beef mixture and cook 2 minutes until beef just loses its pink color, stirring quickly and frequently. Transfer beef to plate. Repeat with remaining ½ tsp. olive oil and beef mixture.

In cup, mix broth, soy sauce, cornstarch, and sesame oil until blended. Return beef to skillet and stir in cornstarch mixture; heat to boiling. Cook 1 minute or until sauce thickens slightly, stirring. Add broccoli and toss to coat. Serve with rice.

Nutritional Information: 245 calories (not including rice), 28 grams protein, 11 grams total fat, 3 grams saturated fat; 3 grams fiber, 57 mg. cholesterol, 1,010 mg. sodium

FABULOUS FUNGI

If you click the image you can see it larger. Thanks, Yale Heart Study.

I love this infographic shared by the Yale Heart Study this week. It makes parsing the heart-healthy diet rules much easier. Avoiding saturated fat is the easy part; remembering all the other rules is harder. (Though I'm pleased to report I'm doing very well in the red wine 1-2 glasses per day category.)

The whole section devoted to "cooked Asian mushrooms" was a new one for me, so I did some research. I always thought mushrooms were a tasty but nutritionally benign food; I didn't know they had health benefits like broccoli, kale, almonds, and salmon. What a fortuitous discovery for my heart-friendly cooking adventure!

WHAT TO HAVE FOR DINNER, VOL. 2

It's been awhile since I've shared some recipes. And though it is the busy holiday season and other projects seem to take precedence, dinner still needs to appear (as if by magic) every night. So here are some fast, tasty, and healthy dinner ideas to keep you fueled for shopping, wrapping, baking, and partying. I hope you enjoy them!

COMFORT FOOD: NORTH AFRICAN MEATBALLS WITH COUSCOUS AND CARROTS

This is as comforting as your favorite meatloaf, but interesting and a little different too. I found this recipe through watching Food Network while at Exercare; the chef for this show cooks French food so it is usually an exercise in irony watching her while on the elliptical. But this recipe is full of healthy fats and plenty of spices, and though the recipe calls for ground beef, I substituted ground turkey and it was completely delicious.  

Fat Free Foodie Note: Ground turkey works almost interchangeably with ground beef, with one caveat: Do not buy ground turkey breast. You need something labeled "ground turkey" so there's some dark meat in it, or it will be just too dry for use in ground beef recipes. Ground turkey is about 94% fat free, while ground turkey breast is 99% fat free. While the breast seems like the more virtuous choice, that 5% of flavor is really needed to keep you on the heart-healthy eating path. Trust me on this one.

THERAPY ON A PLATE: PAPPARDELLE WITH GOAT CHEESE AND ONIONS

The first time I made this it was a near-religious experience. Featuring feta cheese, one of the better cheese options, and onions, garlic, olive oil and your dark leafy green of choice, it is creamy, toothsome, and completely satisfying. And even better, it's super fast and easy. Make this when you get home late on a cold, snowy night and serve with a nice light red, like Chianti or Pinot Noir. Everything will be all better.

(If you haven't started trying Real Simple's recipes, I recommend it. I've found many of my favorites there, and they always include nutritional info.)
 
WORTH IT: CRISPY ASIAN CHICKEN WITH BRUSSELS SPROUTS

This recipe, also found in Real Simple, is simple but time-consuming. It took much longer than I thought (about 45 minutes), but it was worth the wait. Chicken is dredged in corn starch and pan-fried in canola oil (see, crispy but still allowed!), then stir-fried with sliced brussels sprouts.

It was a huge hit with Owen, who loves all flavors Asian.

YOU HAD ME AT POLENTA: PARMESAN POLENTA WITH SPICY SAUSAGE SAUCE

I get a little emotional when I get to eat something that replicates the smooth creaminess normally provided by fat, cream, and cheese. This one does that for me. Fast, easy, spicy, creamy, tangy, and hearty. Yum.

This is a Cooking Light recipe, torn from a waiting room copy. Yes, I'm that person.



FRIDAY NIGHT AT HOME: PUMPKIN FONDUE

Scott and I have a new Friday night tradition: feed the boys pancakes or eggs early, put them to bed, then eat grown-up food with a glass of wine and some peace at 8:30.A couple weeks ago we had pumpkin fondue with bread, apples, pears, and Pinot Noir. Perfect, but you know how I feel about pumpkin.

I found this recipe on Eating Rules, a great recipe blog. Try it - it's boozy (hello, entire bottle of hard cider), spicy, creamy, and cheesy. And only 64 calories for 1/4 cup.

RECIPE: PARMESAN POLENTA AND SPICY SAUSAGE

Cooking Light photo. See original recipe here.

This makes huge portions for very low fat and calories. And it is on the table in no time at all.

1 tablespoon olive oil

6 ounces (2 links) your favorite flavor chicken sausage, sliced

1 cup chopped onion

3 garlic cloves, minced

1 tablespoon chopped fresh oregano

1/2 teaspoon crushed red pepper

2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained

1/2 cup chopped fresh basil, divided

2 cups fat-free, lower-sodium chicken broth

1 cup water

3/4 cup quick-cooking polenta

1/2 cup grated Parmesan cheese, divided

Heat a medium saucepan over medium-high heat. Add oil to pan, swirling to coat. Add sausage; sauté for 3 minutes or until browned. Add onion; sauté for 5 minutes or until tender. Add garlic; sauté 30 seconds. Add oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Add 1/4 cup basil to pan; cook 5 minutes or until sauce thickens.

Combine broth and water in a large saucepan; bring to a boil. Add polenta; reduce heat, and simmer 5 minutes or until thick, stirring frequently with a whisk. Stir in half of cheese. Place 2/3 cup polenta in each of 4 bowls; top with about 3/4 cup sauce. Top each serving with 1 tablespoon basil and 1 tablespoon cheese.

Nutritional Information: Calories: 311, Fat: 10.0g, Saturated fat: 3.2g, Monounsaturated fat: 4.8g, Polyunsaturated fat: 1.5g, Protein: 16.4g, Carbohydrate: 31.5g, Fiber: 5.3g, Cholesterol: 41.3mg, Iron: 1.8mg, Sodium: 644mg, Calcium: 170mg

RECIPE: SPICY ASIAN CHICKEN WITH BRUSSELS SPROUTS

Real Simple photo. See original recipe.

Spicy, crispy, better than take out. This one is worth the effort. I served the red chili on the side so it wasn't too spicy for kids.

1 cup long-grain white rice

1 large egg

1/2 cup cornstarch

1 pound boneless, skinless chicken breasts, thinly sliced (2 large)

3 tablespoons canola oil, plus more, if necessary

1/2 pound Brussels sprouts, thinly sliced

1 1-inch piece fresh ginger, peeled and cut into matchsticks

2 garlic cloves, thinly sliced

3 tablespoons low-sodium soy sauce

3 tablespoons rice vinegar

2 tablespoons packed light brown sugar

1 red chili pepper, thinly sliced

1 teaspoon toasted sesame oil

2 scallions, thinly sliced

2 tablespoons chopped roasted peanuts

Cook the rice according to the package directions. (Prep your chicken before you start your rice; the chicken will take longer than the rice.)

Meanwhile, in a large bowl, beat the egg. Place the cornstarch in another large bowl. Add the chicken to the egg and toss to coat. A few pieces at a time, lift the chicken out of the egg and coat in the cornstarch, tapping off the excess; transfer to a plate.

Heat 2 tablespoons of the oil in a large non-stick skillet over medium-high heat. In 2 batches, cook the chicken, turning occasionally, until golden, 3 to 5 minutes (add more oil for the second batch, if necessary); transfer to a plate.

Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the Brussels sprouts, ginger, and garlic and cook, tossing occasionally, until beginning to soften, 2 to 3 minutes. Add the soy sauce, vinegar, sugar, and ¾ cup water and cook, stirring occasionally, until the Brussels sprouts are crisp-tender and the liquid begins to thicken, 2 to 3 minutes more.

Return the chicken to the skillet, along with the chili, and cook, tossing, until heated through, about 1 minute. Add the sesame oil and scallions. Serve over the rice and sprinkle with the peanuts.

RECIPE: PAPPARDELLE WITH GOAT CHEESE AND ONIONS

Real Simple photo. Click to see original recipe.

This pasta will cure whatever ails you. 

12 ounces pappardelle or fettuccine

2 tablespoons olive oil

1 small red onion, thinly sliced

4 cloves garlic, sliced

2 bunches Swiss chard, stems discarded and leaves cut into 1-inch strips*

kosher salt and black pepper

4 ounces fresh goat cheese, crumbled

Cook the pasta according to the package directions. Reserve 1 cup of the cooking water; drain the pasta and return it to the pot.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion and garlic and cook, stirring occasionally, until the onion is soft, 3 to 5 minutes. Add the chard and ¼ teaspoon each salt and pepper and cook, tossing frequently, until tender, 3 to 5 minutes more.

Add the chard mixture, 3 ounces of the goat cheese, ¾ cup of the reserved cooking water, and ½ teaspoon salt to the pasta and toss until the goat cheese melts and coats the pasta (add more cooking water if the pasta seems dry). Serve sprinkled with the remaining ounce of goat cheese.

* My store was out of chard each time I made this, so the first time I used baby spinach (making the recipe even faster - open package, dump in pan) and the second time I used kale. Both yummy.

Calories 419; Fat 13g; Sat Fat 5g; Cholesterol 13mg; Sodium 765mg; Protein 18g; Carbohydrate 57g; Sugar 3g; Fiber 7g; Iron 7mg; Calcium 140mg

RECIPE: NORTH AFRICAN MEATBALLS

Food Network photo. Find the original recipe here.

A full dinner menu of meatballs, couscous, and glazed carrots. It looks long, but comes together quickly and easily.

For the sauce:

2 tablespoons olive oil 

1/2 small onion, diced

2 cloves garlic, chopped

1 lemon, zested

1/2 cup pitted and chopped briny olives

1/2 cup white wine

1/4 cup chicken stock or broth

1 (14-ounce) can crushed or diced tomatoes

1 teaspoon light brown sugar

1/2 teaspoon dried red pepper flakes

Pinch ground cinnamon

Salt and freshly ground black pepper

For the meatballs:

1 egg (I used 1/4 cup Egg Beaters)

2 tablespoons tomato paste

3 tablespoons finely chopped fresh cilantro leaves

1 tablespoon minced fresh ginger

1 teaspoon ground cumin

Pinch ground cinnamon

1 pound ground turkey

1/3 cup fine bread crumbs

Salt and freshly ground black pepper

3 to 4 tablespoons vegetable oil, for cooking

4 tablespoons chopped fresh parsley leaves

Cooked whole wheat couscous

For the carrots:

1/2 cup chicken broth

1/2 cup water

1 tablespoon unsalted butter (I used my I Can't Believe it's Not Butter)

1 tablespoon packed light brown sugar

1/2 teaspoon ground cumin

1/2 teaspoon salt, plus more for seasoning

3/4 pound carrots, cut on the bias into coins

1 teaspoon freshly squeezed lemon juice

Freshly ground black pepper

First, make the meatballs. Preheat oven to 350. Mix egg and and tomato paste in a medium bowl until smooth. Add the cilantro, ginger, cumin, and cinnamon and mix until well blended. Stir in the turkey and bread crumbs, season with salt and pepper to taste, and combine gently after each addition. Do not overmix. Rolling with your hands, make about 32-36 meatballs, about 1-inch in diameter. Bake for about 15-20 minutes, until browned but not completely cooked through.

Start the carrots. Combine the broth, water, butter/margarine, brown sugar, cumin, and 1/2 teaspoon salt and bring to a boil over medium heat. Stir until the sugar is dissolved. Add the carrots, reduce the heat and simmer, covered, until just tender, about 4 to 5 minutes. Uncover the pan and let the liquid cook down until it reduces to a glaze, about 2 to 3 minutes. Toss the carrots to generously coat them with the glaze. Stir in the lemon juice and season with salt and pepper to taste.

 

Meanwhile, make the sauce. Heat the olive oil over medium heat and saute the onion and garlic until soft but not brown, about 3 minutes. Add the lemon zest and olives and cook for 1 more minute. Add the white wine, deglaze the pan, and let it reduce for a 1 to 2 minutes. Stir in the stock, canned tomatoes, sugar, red pepper flakes, and cinnamon, and simmer to blend flavors, about 7 minutes. Season with salt and pepper, to taste.

Add the partially cooked meatballs to the sauce and simmer for 20 minutes. Serve over the couscous with carrots.

RECIPE: PUMPKIN FETA RISOTTO

1 tablespoon olive oil

4 cups chicken or vegetable broth

1 teaspoon chopped fresh garlic

1 onion, diced

1 cup pumpkin puree

3 cups baby spinach leaves

3.5 ounce package crumbled feta cheese (I used – gasp – reduced fat!)

salt and pepper to taste

2 cups Arborio rice

The risotto is mild and creamy, so I served with shrimp
sauteed with olive oil and lots of garlic and cayenne.

Heat olive oil in a saucepan. Cook onion and garlic until tender. Stir in rice, and cook for 1 to 2 minutes. Slowly add broth 1/2 cup at a time, stirring frequently and allowing all the liquid to be absorbed before adding more broth. Continue cooking until the rice is tender to the tooth, and then season with salt and pepper to taste. Stir the pumpkin and spinach into the risotto until spinach is wilted. Add feta and stir to just combine.

If using low-fat feta, this is just 3 grams of fat per serving, 2 saturated.

RECIPE: PUMPKIN CHILE VICHYSSOISE

Adapted from Allrecipes.com

Serves 6

1 medium pumpkin – roasted and pureed

6 dried red chile peppers - washed, with stems and seeds removed

5 cups chicken broth

1 teaspoon butter or margarine (guess what I used?)

1 large onion, chopped

2 pounds leeks, chopped

1 cup buttermilk

1 teaspoon cumin

1 bay leaf

salt and ground black pepper to taste

Combine the peppers and 2 cups of the chicken broth in a saucepan over medium-low heat; simmer 30 minutes.

Meanwhile, melt the butter in a large stockpot over medium heat. Cook the onions in the butter until they caramelize, about 45 minutes. Remove caramelized onions and cook the leeks in the pot for 10 to 15 minutes. Add the broth and pepper mixture, caramelized onions, 3 more cups chicken broth, bay leaf, and cumin to the leeks. Season with salt and pepper and simmer 10-20 minutes, or until the leeks are very soft. Remove the bay leaf.

Remove from heat, add the pumpkin and puree the soup until very smooth. Let cool slightly then add the buttermilk. Heat through and serve. May be served either hot or chilled.

One serving is just 66 calories! 1.7 grams total fat, only 0.5 of that saturated. It provides 3 grams of protein, 17% of your Vitamin A, 10% of your vitamin C, and 5% of iron.