NUTS TO YOU

I have a new love of my life: these spicy and sweet curried nuts. I can’t get enough of them. I made them first for my heart party (um, I mean wine-tasting party) and I’ve made five batches since. I’ve finally given in and started doubling the batch.

Although I can’t stop eating them, I comfort myself that I’m at least getting loads of heart-healthy antioxidants with my zillions of calories. And, I learned from the keynote address at the heart health event I spoke at last month, that eating nuts - along with not smoking, being the right weight, exercising, eating right, and all those other good habits - is actually an indicator of longevity. So by eating these, I'm adding to my life. As long as I don't add too much to my waistline.

But, seriously, I challenge you to stop eating at just 1/3 cup (the serving size). I think you'll end up as addicted as I am. You are warned.

SPICED MIXED NUTS
Adapted from Ellie Krieger’s cookbook The Food You Crave 

1 cup whole, unsalted, raw almonds
1/3 cup unsalted raw cashews
1/3 cup unsalted raw pistachios
1/3 cup unsalted raw pumpkin seeds
1 tbsp. maple syrup
1/2 tsp. curry powder
1/4 tsp. cayenne
1/2 tsp. dried rosemary
1/4 tsp. salt

Preheat oven to 325 degrees F. Combine nuts and seeds. Add the maple syrup and spices and salt and toss to combine. Line a cooking sheet with parchment paper and bake 15 to 20 minutes until nuts are fragrant and lightly toasted.

You can adjust the quantity and types of nuts to suit your preference – the total should be 2 cups nuts. I love the cashews, so sometimes I skip the pumpkin seeds in favor of more cashews. The original recipe calls for walnuts too, and I’m sure that’s equally yummy, and they are better for your heart than cashews.

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

RECIPE: SPICY PEANUT SESAME NOODLES

Adapted from the Joy of Cooking
Serves 4-6

2 cups peanut butter (creamy, chunky, your choice)
1/4 cup soy sauce
1/2 cup rice vinegar
2 tbsp. garlic puree or equivalent roughly chopped fresh garlic
3 serrano peppers, cut into pieces (more or less to your spice preference)
3 tbsp. sugar
2 tsp. salt
1/2 cup plus 2 tsp. toasted sesame oil (divided)
2 tbsp. chili oil
1 cup brewed black tea
1 lb. lo mein or spaghetti noodles
1 cucumber, peeled, seeded, and cut into thin strips
Chopped cilantro

Start the pasta water. Blend peanut butter, rice vinegar, soy sauce, garlic, peppers, sugar, and salt in a food processor. Scrape into a bowl and stir in 1/2 cup sesame oil, chili oil, and tea. Drain pasta, toss with 2 tsp. oil, and place in a large, shallow pasta bowl. Top with sauce and toss. Garnish with cucumber and cilantro.

We are having this with steamed broccoli on the side.

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

HOMEMADE HOLIDAY SNACKS

Why is it that during the holidays, when we are already eating special (and usually huge) meals, we have the urge to snack all day too? Cookies, mixes, nuts, and crackers are everywhere.

I'm planning a bingo party with my family when we gather next week, and I'm sure Monopoly, Apples to Apples, and Whist will make an appearance too. While the games are on, the snacks are always out.

Here's what I made for non-cookie snacks and treats this year - and all but one pass the heart-diet test.

Chex Mix. Yep, the recipe on the box. But, if you add one extra tbsp. Worchestershire sauce and cook it an extra 20 minutes, it will taste just like my Mom's. If you use margarine you can save your fat grams for dinner or dessert.

Owen loves these crackers. You can see the anticipation on his
face. (And this was 2 years ago, before the long hair!)

Cinnamon-Glazed Popcorn. A new treat for this year, courtesy of the 100 Days of Real Food blog. This is so delicious and if made with the right margarine and walnuts instead of cashews, it's even good for you.

Muddy Buddies, or as we called it when I was a kid, Puppy Chow. Make this for the kids you love, because if you are reading this blog, chances are you shouldn't be eating it. (I just taste-tested to be certain it was good, but so far I've been able to stay away, thanks to the aforementioned cinnamon popcorn.)

Ranch Oyster Crackers. This is my Grandma's recipe and I used to love eating them at her house. We only make these at Christmas, though there's nothing particularly holiday or wintry about them. It does make them more special if they appear just once a year.

My Grandma Eunie's Ranch Crackers

1 bag oyster crackers (the very small hexagon shaped kind, not the larger round ones)
1 package Ranch dressing mix, buttermilk recipe
1/4 cup canola oil
1 tsp. dill
1/4 tsp. garlic powder
1/2 tsp. lemon pepper

Combine mix, spices, and oil. Pour over crackers and stir to coat. Place in a warm oven (225 degrees) for about 20 minutes.

Happy grazing!

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: WHITE BEAN DIP

I've been making this recipe for years. It is creamy, yummy, and light, and a bit different from the usual ranch-based veggie dip.

1 garlic clove, minced
1/3 cup chopped cilantro
16 oz. can butter beans, rinsed and drained
3/4 tsp. cumin
1 tbsp + 1 tsp. fresh lemon juice
3-4 tbsp. olive oil
salt and pepper to taste

Put everything in your food processor and give it a whirl until it is dip-consistency. Add a little water if you need to. Refrigerate for an hour before serving, or up to four days.

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: GOODEST PANCAKES

Another Joy of Cooking favorite. (If you don't have the Joy of Cooking, run, don't walk, to the bookstore and get it. I prefer the 1997 edition.)

Preheat a griddle to 350 degrees.

1 1/2 cups flour
3 tbsp sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 1/2 cups buttermil
3 tbsp unsalted butter, melted (I use EarthBalance vegan margarine and it does not affect the taste)
2 eggs (or 1/2 cup Egg Beaters)
1/2 tsp. vanilla

Whisk together dry ingredients in a large bowl. Whisk together wet ingredients in another bowl, then add to dry ingredients. Mix until just combined. I use a 1/4 cup measure to drop onto griddle. Makes about 12-15 pancakes. We freeze the leftovers for school-morning breakfasts.

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!

RECIPE: YOGURT MARINATED CHICKEN WITH ROASTED SWEET POTATOES AND MUSHROOMS

Real Simple photo. Mine was not this pretty.

This complete meal recipe is a standout. It is easy, took just 45 minutes to have on the table, and features completely whole foods, including many stars on the heart-healthy food pyramid. You have mushrooms, quinoa, walnuts, olive oil, garlic, sweet potatoes, and a very lean protein - the humble and ubiquitous chicken breast.

Serve with a glass of red wine and you hit at least eight heart-diet high notes on one delicious plate (and under 500 calories at that). I love when dinner makes me feel this good.

RECIPE: ASIAN NOODLE SOUP WITH SHIITAKES

Real Simple photo.

This is another Real Simple gem. It is indeed simple, fast, and tasty. My son gave it a 9 (on a 1-10 scale) and so did my husband. An easy crowd-pleaser featuring heart-healthy mushrooms . . . that's a win-win.

The original recipe called for ground pork, which I'm sure would taste sensational, but I substituted ground turkey and we all loved it. So, save yourself some fat and calories and I promise you won't miss a thing.

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: PUMPKIN FONDUE

Eating Rules photo. See original recipe.

The original recipe calls for brie, but I substituted light cream cheese to make it healthier. I'm sure the brie would be fantastic, but this was really delicious and lighter.

1 clove garlic, smashed

1 3/4 cup crisp-style hard apple cider (or non-alcoholic apple cider if you prefer)

3/4 cup fresh pumpkin puree

1/4 tsp. dry mustard

1/4 tsp. cayenne

1/4 tsp. mixed spices (see below)

1/2 tsp. sea salt

2 Tbs. flour

2 oz (about 1/2 cup) grated cheddar cheese

1 oz (about 1/4 cup) grated gruyère cheese

3 oz light cream cheese

1 tsp. fresh lemon juice

In a medium sauce pan combine the garlic, apple cider, pumpkin, mustard powder, cayenne pepper, mixed spices, and sea salt. Whisk occasionally until well combined then cook over medium heat until it just comes to a boil. Reduce the heat to medium-low.

While the mixture is heating combine the flour with the cheeses and toss to coat. Add the cheeses to the pumpkin mixture in three installments, whisking until the cheese is melted before adding the next addition. Whisk in the lemon juice then pour into a fondue pot or a heat-proof serving bowl that has been warmed.

Serve with bread, apples, and pears.

Mixed Spices

1 Tbs. cinnamon

1/2 tsp. allspice

1/4 tsp. nutmeg

1/4 tsp. cloves

1/8 tsp. ground ginger

Combine the spices and mix well. Store in an air-tight container until ready to use. Yields 2 tablespoons.

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.