Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
Broiled grapefruit? Yeah, broiled grapefruit.
While this recipe's appeal might understandably be limited, I implore my fellow grapefruit lovers to give it a shot. To you others: If you like the health benefits of the tart citrus fruit, but not necessarily the bitter tang, this is your deal. Adapted from All Recipes, it's a warm, slightly sweet twist to its usual presentation (AKA plain), and it takes all of 10 minutes to repair, cooking time included. Plus, you can adjust the sugar and cinnamon according to your own taste. So, experiment a little each time you make it.
Which, if you do, know this: The most important part of the recipe is the sectioning of the grapefruit. It allows some of the sugar and cinnamon to filter down to the bottom of the fruit, and also makes for much easier eating once the fruit is cooked. Just be careful not to poke holes in the rind, as it will leak, leaving you with escaped flavor and a big broiled, mess.
Special equipment: Knife, baking sheet
serves Serves 2, active time 5 minutes, total time 10 minutes
Preheat broiler. Using a pairing knife, carefully loosen grapefruit segments along edge of rind, taking care not to poke through. Then, loosen segments from each other. Sprinkle cut sides with sugar, cinnamon, and nutmeg. Dot with butter. Place grapefruit halves on baking sheet and broil 3-5 minutes, until sugar is beginning to brown. Serve.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
There's a misconception among healthy eaters that beef is a bad thing. While that assumption is startlingly true for those who overdo it, it has the unfortunate side effect of scaring otherwise cautious people away from the occasional burger. Don't be fooled: beef can be part of a wholesome diet if eaten in moderation and as an element of a dish, rather than the main focus.
Cases in point: Joy Manning's entire Meat Lite series on Serious Eats, and Italian Wedding Soup from Catherine Walther's Soups + Sides. Each serving contains 2 to 3 ounces of ground beef, just enough to flavor the dish, but never so much as to give you indigestion.
While those mini-meatballs are undoubtedly the high point, the generous helping of vegetables—onions, celery, kale, and escarole—really beef the soup up (so to speak), and make it thoroughly nutritious. A little Parmesan added at the end is a nice touch, as well, providing both a little bit of salt and a tiny bit of creamy goodness.
Special equipment: mixing bowl, baking sheet, Dutch oven, knife, cutting board
serves Serves 4 to 6, active time 30 minutes, total time 45 minutes
In a mixing bowl, combine ground beef, bread crumbs, 1/3 cup Parmesan, water, 1 clove garlic, oregano, parsley, 3/4 teaspoon kosher salt, and 1/4 teaspoon pepper. Form into 1-inch meatballs, place on a baking sheet, and refrigerate. (Should make 25-35 balls.)
Preheat oven to 375 degrees F.
In a Dutch oven, heat oil over medium-high heat. Add onions and saute for 10 minutes. Add celery and saute 5 minutes. Add garlic and saute 1 more minute. Add stock and 1 teaspoon salt. Turn heat to high. Once boiling, add kale and escarole. Turn heat back down to medium-low, cover Dutch oven, and simmer 15 minutes.
In the meantime, place meatballs in oven and bake 12 minutes. When finished, add meatballs to soup and cook an additional 5 minutes. Salt and pepper to taste. Serve with Parmesan sprinkled on top.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
If I had my druthers, salads would be made of nuts, cheese, and a fruity dressing with a few leaves of arugula sprinkled on top. Alas, those druthers miss the whole point of a salad, which "should" be a light, healthy meal. I'm not alone, though. Visit any restaurant, and you'll find salads packed with heavy (albeit delicious) add-ons, making them slightly less nutritious than a bag of Big Macs.
But it doesn't have to be that way. By maximizing the impact of your extras, you can create a healthy salad you'll want to eat. Let's use Mixed Greens with Pears, Pecans, Blue Cheese, and Honey Balsamic Dressing for an example. The vinaigrette recipe comes from Catherine Walthers Soups + Sides, while the remainder of the ingredients are fairly standard salad toppings.
By following these simple rules, you can serve a salad that leaves room for the main course. That is, unless they want seconds.
Special equipment: small pan, 2 small bowls, 1 large bowl, tongs
serves Serves 4 as a side dish, 2 as a main course, active time 15 minutes, total time 15 minutes
Slice pear into thin wedges and cut those wedges in half. Place pear pieces in a small bowl, and squeeze lemon juice them. Toss gently to coat. Set aside.
In a separate small bowl, whisk dressing ingredients together.
In a large bowl, toss mixed greens with half the dressing. Top with pear, pecans, blue cheese, and cranberries if using. Serve with remaining dressing on the side.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
Most of the time in this column space, I write about unequivocally healthy recipes; those packed with produce, lean meats, whole grains, and various flavor agents. On occasion, however, I'll delve into the wide world of lightening (note: very different from lightning), which is the process of taking widely loved recipes and reducing their fat, calories, and what have you.
(Just a side note here: Fat and calories aren't bad things, especially when consumed as part of a healthy diet, and in reasonable doses. Occasionally, though, it's nice to partake in lots of Spinach and Artichoke Dip without worrying if you'll fit into your pants the next day. Just saying.)
This week's recipe, Frittata with Mushrooms, Bacon, and Parmesan, is one of those lightened dishes. I used the basic frittata recipe from Mark Bittman's How to Cook Everything, replaced most of the eggs with egg whites, plugged it full of mushrooms and onions, reduced the Parmesan, and made the bacon a flavoring agent, rather than the focus of the dish. These four actions cut the fat and calories significantly, yet the frittata remained dang tasty. In fact, after we each had one piece, my husband went back and polished off another.
As for the leftover egg yolks, you have one of two options. You can A) use them in a lemon curd or similarly yolk-dependent recipe, or B) turn your back for 2.2 seconds, thus giving your cat, who acts like you haven't fed him since 1988, a chance to stick himself face-deep in the yolk bowl. As you might imagine, I went with B. Stupid cat.
Special equipment: Knife, cutting board, medium oven-proof skillet, medium bowl, whisk
serves 4, active time 30 minutes, total time 30 minutes
In a medium oven-proof skillet, cook bacon over medium-high heat until crispy. Remove to a plate with a paper towel to drain.
Add onion and mushroom to pan. Saute until onion is soft and moisture from mushrooms is mostly evaporated, 10-12 minutes. Lower heat to medium-low or low and spread vegetables out evenly in pan.
Preheat broiler.
In a medium bowl, whisk together eggs, egg whites, and salt and pepper to taste. Pour evenly over mushrooms and onions. Sprinkle Parmesan evenly over egg mixture. Cook until top just begins to set, 5 to 10 minutes.
Crumble bacon and sprinkle evenly over egg mixture. Broil until top is fully set, 2 to 4 minutes. Remove carefully and quickly cut into four equal pieces. Serve.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photographs: Kristen Swensson Sturt]
Asparagus season is upon us, my friends. And to celebrate its arrival—along with that of budding blossoms, torrential rain, and allergies that just won't quit—a quick, simple, crazy-healthy recipe is in order.
Asparagus Shandong-Style comes from Saveur, and the Chinese side dish is one of the dang easiest you'll ever make, not to mention one of the most rewarding. The asparagus itself is cooked until just crisp-tender, while the soy sauce and various oils add a touch of salt and heat without ever overwhelming the vegetable itself.
The most important step—and one that I forgot the first time I tried the recipe (not recommended)—is to pat the stalks dry after they take a dip in the ice bath. Otherwise, the marinade will have a problem sticking. Beyond that, this one's hard to mess this up.
Special equipment: Knife, cutting board, bowl, ice bath, pot, colander
serves 3 to 4, active time 5 to 10 minutes, total time 10 to 15 minutes
Cut asparagus into 2-inch pieces on the diagonal.
Bring a pot of water to boil. Cook asparagus 1 1/2 to 2 minutes (slightly longer if very thick). Drain. Place in ice bath 3 minutes. Drain and pat asparagus dry.
In bowl, combine soy sauce, sesame oil, and chili oil (or cayenne). Add asparagus and toss to combine. Top with sesame seeds. Serve
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
From Diane Morgan's Skinny Dips—a compilation of 60 health-minded vegetable, legume, meat and cheese spreads—Poblano Black-Eyed Pea Dip is a solid stand-in for when you finally get sick of hummus. If you've ever experienced Chickpea Fatigue, you know it doesn't happen often. But when it does, usually as a result of too little variation in your dip/spread repertoire, finding a temporary substitute is advisable.
Our poblano candidate is a mildly zesty dip, one for people who claim to have a medium spice tolerance but are actually lying. Roasting the pepper deepens the dip's flavor, but doesn't add the moisture you would expect from something largely composed of produce. In fact, that was maybe the recipe's one drawback—it could have used a little chicken broth or olive oil to smooth things out.
But let's not split hairs. Spread this on a pita, roll it up in a tortilla, or scoop it with celery—it doesn't matter. As long as you finish the bowl, you'll be satisfied, with virtually no residual guilt, and maybe even a craving for hummus. In which case? Problem solved.
Special equipment: knife, cutting board, food processor, tongs, baking sheet, measuring spoons
serves Makes 7 servings of 1/4 cup each, active time 15 mintues, total time 30 minutes
In a food processor, pulse chiles until chopped small. Add black-eyed peas, onion, salt, and pepper. Puree. Add sour cream. Puree until just incorporated. Add 1 tablespoon cilantro. Puree until just incorporated. Taste the dip, and adjust seasoning as you see fit. Serve with remaining 1 tablespoon of cilantro sprinkled on top.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
When one thinks of Carrot and Raisin Salad, "hip" and "healthy" may not be the first words that come to mind. More likely, it's "church potluck" or "distant relative's funeral buffet." Well, this slightly sweet, no-cook vegetable side dish deserves better than that, especially with a few updates.
Adapted from CopyKat.com's Dining Out at Home Cookbook by Stephanie Manley, this twist on the traditional salad takes just a few minutes to make, and includes two major departures from the time-honored version Betty Draper might serve. First, there are nuts. Second, there's no mayo.
The nuts in question are toasted pecans, which give everything a nice crunch along with some much-needed textural variation. As for the customary tub of mayonnaise, I substitute a few tablespoons of 2% Greek yogurt instead. This provides tang and moisture, reduces the fat slightly, and makes the dish both lighter and infinitely more edible for mayo haters like myself. Plus, since the salad isn't swimming in Hellmann's, it allows the produce to shine. Kids, particularly, will love the pineapple.
To prevent sore muscles and scratched knuckles, shred the carrot with the disc attachment of a food processor rather than a box grater. Also, be aware that it's not a particularly wet dish, so feel free to add a little more dressing if you like. Whatever you decide, I'm pretty sure you'll find Carrot and Raisin Salad both hip and healthy. Who knew?
Special equipment: mixing bowls, measuring cups and spoons, spoon
serves Serves 6, active time 15 minutes, total time 15 minutes, plus marinating time
In a medium bowl, combine shredded carrot, pineapple solids, pecans, and raisins.
In a small bowl, combine 2 tablespoons reserved pineapple juice with all the yogurt, sugar, and salt. Stir until no lumps are left.
Add yogurt mixture into carrot mixture. Stir thoroughly to combine. Let sit a few hours in refrigerator so flavors can meld, though you can serve immediately if desired. Serve.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
I've been on a burger kick recently, making patties out of anything that doesn't resemble ground cow meat. A solid recipe for Dijon Tuna Burgers was the result of one happy experiment, while a not-as-solid canned salmon spin was another.
As a chickpea enthusiast (bring on the hummus and falafel), I've also been trying to learn more about the cooking of Israel, Jordan, Lebanon, and various countries in and around the Fertile Crescent. Faye Levy's Feast from the Mideast has been invaluable in that sense, as it's essentially a primer for the region's cuisine, as well as a cookbook.
Imagine my unfettered (unfettered!) enthusiasm (enthusiasm!), then, when discovering this recipe for Chicken Pecan Bulgur Burgers in the appetizer section of Levy's book. The patties are meant to be served before a meal, but it was apparent just looking at the ingredient list that they would make a hearty main course, as well.
Oh, and did they ever. With a subtle, zesty sweetness and chewy/crunchy texture, they're a tasty curveball for those expecting heavy beef burgers. Full of protein, fiber, and good fats, they're comparatively healthy, too, so your guests and/or family and/or beloved squatters will be doubly thankful.
After all, don't you love it when good health and good flavor come together?
Special equipment: knife, cutting board, mixing bowl, food processor, nonstick skillet, measuring spoons and cups
serves Makes 8 burgers, active time 25 minutes, total time 60 minutes
In a large nonstick skillet, heat 1 tablespoon olive oil over medium heat. Saute 1 cup chopped onion until it begins soften and brown, about 5 minutes. Kill heat. Remove onions to plate and cool completely. Wipe out pan with paper towel.
In medium bowl combine bulgur wheat with 3 cups cold water. Cover and refrigerate 20 minutes. Drain thoroughly and squeeze out excess liquid. Place bulgur back in medium bowl.
Place chicken in food processor. Pulse a few times until roughly ground. Remove to a plate and clean processor bowl.
Place remaining 1/2 cup onion and parsley in food processor. Pulse until chopped fine. Add chicken, salt, pepper, paprika, cinnamon, and cayenne. Pulse until thoroughly combined. Add 3 tablespoons cold water. Pulse to combine.
Add chicken mixture to bulgur bowl. Then, add cooked onions and pecans. Mix thoroughly using your hands. Cover and refrigerate 30 minutes.
Shape mixture into 8 patties, each 1/2- to 3/4-inch thick.
Heat 1 or 2 tablespoons olive oil in nonstick skillet over medium-high heat. Cook patties 3 to 5 minutes on each side, until browned and cooked through. Serve on whole wheat buns with cilantro sauce or honey mustard.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
Thanks to a recent move, my commute has changed from a relatively quick 30 minutes on a single subway train to a seemingly interminable 60 minutes with two transfers. I'm not complaining; the new place is aces. The heat functions, the fridge was manufactured during my lifetime, and the stove vent blows out of the building, rather than back into the kitchen.
Still, that extra time spent getting to and from work has put a crimp in my cooking. Dishes with hour-long preparations mean I don't eat until after The Office is over. Even then, pulling a plate together interrupts 30 Rock. Subsequently, I've been searching for fast dinners; recipes that can be prepped, cooked, and eaten before Community begins.
So, I turn to eggs. Scallion Scrambled Eggs with Cumin, an Iranian-inspired meal from Faye Levy's Feast from the Middle East, to be exact. It comes together in about 15 minutes, chopping included, and is a nice twist on your standard scramble. Health-wise, it's far from a low-fat dish, but that's okay. Healthy food need not be low-fat food, especially when it's packed with protein and produce like this.
The only caveat: This isn't a whole meal, and you'll need at least one additional side dish to go with it. Just make sure it can be assembled quickly, so you can sit down in time for Parks and Rec. (We will ignore that Outsourced exists.)
Note: The eggs look brownish in this picture, yes, but color is actually correct. There's a lot of cumin in 'em, which darkens the finished product.
Special equipment: bowl, nonstick skillet, knife, cutting board, measuring spoons
serves 3 or 4, active time 10, total time 15
Chop green parts of scallion. Slice white parts lengthwise, then chop small. Set aside.
Heat olive oil in a large nonstick skillet over low heat.
Meanwhile, in a medium bowl, whisk eggs, egg whites, cumin, salt, and pepper together. Add scallions and garlic and stir. Add to pan and scramble slowly, to desired doneness.
Plate, top with tomato and olives, and serve immediately.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
In their new dietary guidelines released in January 2011, the USDA recommends we eat two four-ounce servings of seafood per week. Unfortunately, fresh fish isn't always accessible to some, and can be prohibitively expensive for others. That's where canned fish comes in. Universally available and comparatively inexpensive, a five-ounce can of tuna packed in water and drained contains about 80 percent of our daily recommended protein, plus half of the suggested niacin and one-third of the Vitamin B12. Not too shabby.
Although good ol' sandwiches are the most popular application, generations of home cooks have ably employed canned tuna in salads, casseroles, bakes, pastas, and more. In fact, just last week, I whipped up some satisfying Tuna and White Bean Wraps, using fresh vegetables and a simple vinaigrette to liven up the pantry staples. A few days after that, Dijon Tuna Burgers entered the world.
A melange of several existing recipes, these easy fish patties came together in under 30 minutes, using a handful of common ingredients costing around $2. While I enjoyed the balance between tangy mustard, zesty red pepper flakes, and sweet red bell peppers, the recipe is endlessly adaptable. Try adding in some lemon, a few fresh herbs, horseradish, mayonnaise, or even bits of celery. Just make sure to compensate for any added moisture with more breadcrumbs and perhaps another bit of egg, or the patties could fall apart.
Highly suggested: Serving the tuna burgers with peas and homemade macaroni and cheese. It's a grown-up version of a favorite childhood meal, brought to you in part by good ol' canned tuna.
Special equipment: knife, cutting board, mixing bowl, nonstick pan, spatula
serves 2, active time 10, total time 25
In a mixing bowl, combine tuna, egg, scallion, red bell pepper, breadcrumbs, mustard, red pepper flakes, salt, and pepper. Shape into 3/4-inch thick patties.
Heat oil in a nonstick skillet over medium high heat. Gently place patties in pan. Cook until first side is browned, 4 to 6 minutes. Flip patties very carefully and cook until second side is browned, an additional 4 to 6 minutes.
Serve on toasted whole wheat bread with tomato and lettuce.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
Chicken breast is both the bane and the boon of the healthy eater. On one hand, it's mercilessly overhyped and generally underwhelming, especially compared to the darker, moister chicken thigh. On the other hand, it's inexpensive, lean, high in protein, and kind of a clean slate taste-wise, not to mention highly adaptable to all kinds of flavors from a range of international cuisines.
The trick to palatable chicken breast is not overcooking it. (Duh.) One way of accomplishing this is slicing a thicker breast into thin fillets and quickly browning both sides in a pan. It locks in moisture, and usually leaves bits stuck to the bottom of the cooking vessel, which can then be turned into a sauce. It worked for today's dish, Chicken with Artichokes and Capers, a lighter version of the usually fried Chicken Piccata.
Adapted from All Recipes, the dish is flavored with wine, chicken broth, capers, and a little lemon, and comes together in under 30 minutes. I took two-thirds of the oil out of the original recipe, but it's hardly noticeable. Served on top of a bed of spinach, orzo, or larger pasta, it's a solid weeknight meal.
Whatever your opinion on cheap chicken breast—its flavor, health quotient, or ethical concerns—as long as there are people who want low-fat meat, it will continue to be ubiquitous for years to come. In the meantime, we might as well make the best of it.
Special equipment: knife, cutting board, pan, measuring cup and spoons
serves 4, active time 20, total time 30
Pat chicken dry and season both sides with salt and pepper.
Heat oil in large pan over medium-high heat. Add chicken and cook until both sides are browned, about 4-5 minutes per side. Remove chicken from pan and keep warm.
Add broth, wine, and lemon juice to hot pan. Scrape up any browned chicken bits from the bottom of the pan. Add 2/3rds of the artichoke hearts (store the rest) and capers and bring to a simmer. Cook, stirring occasionally, until liquid is reduced to about 1/2 cup.
Stir butter into remaining liquid. Add chicken back to pan. When warmed, serve chicken and sauce over spinach, orzo, or pasta. Sprinkle parsley on top. Squeeze a little lemon juice over everything, if desired.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
Frequently overshadowed by more colorful produce, the humble parsnip deserves more props than it often receives. The slender, goldenish root vegetable possesses the sweetness of a carrot and a slight starchiness that suggests a potato, all while packing a nice little nutritional punch. A good source of potassium, parsnips are also high in fiber, as well as vitamins C and K. They're much easier to peel than rutabagas, too. So there's that.
Unbeknownst to most, the parsnip has a secret weapon in its vast cache of, y'know, weapons that are less secret. It complements a stunning range of flavors. Sweet, savory, spicy - you name it, and the parsnip goes with it. Take vanilla, for instance.
Adapted from Marco Canora's Salt to Taste, the very-simple Parsnip Soup with Vanilla has a grand total of six ingredients: water, salt, pepper, butter, parsnips, and half a vanilla bean. Though the vanilla is always discernable, and becomes more assertive as the dish sits, it never overwhelms the parsnippy goodness. I've made the soup three times in the last three weeks, and plan on making it again soon.
One recipe note: Try to use parsnips with slender tops, since thicker parsnips possess woody cores that might have to be strained out. Otherwise, all you need is a knife and a pot, and you're golden. Just like your parsnips.
Special equipment: Dutch oven, knife, cutting board
serves 4, active time 10 minutes, total time 80 minutes
In a large Dutch oven, combine parsnips and water. Scrape seeds from vanilla bean and add to Dutch oven along with the husk itself. Bring to a boil. Reduce to a simmer and cook for 60 minutes. Remove vanilla bean husk. Add butter to soup, then using a blender or an immersion blender, carefully puree soup, in batches if necessary. If soup is too thick, add water until it reaches desired consistency. If soup is too thin, simmer to reduce until it reaches desired consistency. Season to taste with salt and pepper.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
While quinoa and barley are undoubtedly tasty, wheat bulgur is my flat-out favorite whole grain. Nutty, substantive, and slightly sweet, it's a versatile base for a variety of flavors, and can stand on its own as a main course. Bob's Red Mill is my preferred brand, and I usually keep a canister in the house for fun/emergencies. (What? You've never had a wheat bulgur emergency?)
I'm currently making my way through Faith Durand's (fabulous) Not Your Mother's Casseroles, and her recipe for Quinoa with Sweet Potatoes and Almonds seemed like a good candidate for an ingredient swap. So, out came in the quinoa, and in went the wheat bulgur. For kicks, I also reduced the salt, Parmesan, and almonds by about one-third. (Changes are reflected in the included recipe.)
The results were freaking delicious, if I do say so myself. Sweet and savory, hearty but light, and chewy with a satisfying crunch, it's the best dish I've made in months. I'll be eating it for months, too, since the recipe makes a ton. Nutritionally speaking, it's a powerhouse of fiber and Vitamin A, with some healthy fats thrown in for good measure.
In conclusion: Wheat bulgur. Eat it. In this dish, preferably.
Special equipment: baking dish, pot, peeler, knife, cutting board, mixing bowl
serves 6 to 8 main courses, or 8 to 10 side dishes, active time 20 minutes, total time 95 minutes
Preheat oven to 350°F. Lightly grease a 9x13 glass baking dish with olive oil.
In a medium pot, bring broth and water to a simmer. Keep it simmering while other ingredients are prepared.
To a large mixing bowl, add bulgur wheat, onion, sweet potatoes, parsley, Parmesan, and 1/3 cup almonds. Stir to combine. Add cinnamon, nutmeg, salt, and black pepper to taste. Stir to combine again.
Pour wheat bulgur mixture into prepared baking dish. Pour heated broth over wheat bulgur mixture. Cover tightly with two layers tin foil. Bake 50 minutes. Uncover, sprinkle with remaining almonds, and bake an additional 15 minutes. Remove from oven. Let stand 10 minutes. Serve.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
When you think of casseroles, health isn't necessarily the first thing that comes to mind. More likely, it's Cream of Something-or-Other Soup, canned mystery meat, and gobs of butter and cheese. Not that there's anything wrong with that. Still, if you can make a casserole that's both nutritious and tasty as all get out, why not do so?
Adapted from Faith Durand's Not Your Mother's Casseroles (our Cook the Book last week), Whole Wheat Pasta with Chicken Sausage, Chickpeas, and Garlicky Greens isn't the typical casserole. If you want to be picky, it's probably more of a pasta bake. But oh, what a pasta bake. Cheesy and savory and just a little nutty (whole wheat pasta tends to do that), it's a big bowl of food you won't feel guilty about.
Durand's original recipe calls for a 16-ounce box of pasta and a 10-ounce can of chickpeas. I only had standard-sized containers on hand (13.25 ounces and 15 ounces, respectively), so I used those. It turned out beautifully, and the lunch leftovers were the envy of the office.
In fact, the dish turned out so well, I've already bought groceries for six more of Faith's recipes.
Special equipment: pot, large skillet, 9x13 glass baking dish, knife, cutting board, colander
serves 6, active time 20, total time 50
Preheat oven to 375°F. Lightly grease a 9- by 13-inch glass baking dish with olive oil. Cook pasta according to package directions in salted water. Drain and reserve.
In a large skillet or Dutch oven, heat olive oil over medium heat. Add garlic and sauté until fragrant, 30 to 60 seconds. Add sausage and sauté until beginning to brown, about 5 minutes. Add spinach. Stir to combine and heat through. Add soy sauce. Stir to combine. Taste, adding more soy sauce if necessary. Add pasta, chickpeas, tomatoes, and pepper to taste. Stir again. Add Parmesan. Stir one last time.
Pour mixture into prepared glass dish and bake until pasta and cheese begin to brown on top, about 25 minutes. Remove and cool 5 minutes. Serve.
Editor's note: On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
[Photograph: Kristen Swensson Sturt]
This Valentine's Day, instead of blowing big bucks on a restaurant meal, why not pour a big ol' glass of red wine and whip up this lightened version of Better Homes and Gardens' Spinach Lasagna? It has all the cheesy goodness of regular spinach lasagna, minus a few extra calories.
While the original lasagna recipe wasn't terribly unhealthy, I knew it could be lightened fairly easily with a few natural substitutions. So, I used olive oil instead of margarine for sautéing, and cut the amount in half. For a binder, two whole eggs became three egg whites. Lastly and most significantly, part-skim ricotta and mozzarella were substituted for their full-fat counterparts.
In the end, the final numbers looked like this:
Original Spinach Lasagna: 455 calories, 19 g fat, 3 g fiber, 22 g protein
Lighter Spinach Lasagna: 324 calories, 12.5 g fat, 3.4 g fiber, 18.9 g protein
(Note: The first calculations come from Better Homes. The second numbers are my own, and are approximate.)
Granted, each serving lost a tiny bit of protein, but not enough to be truly significant. As for the flavor, you'd never know anything was cut. To chop the fat and calories even more, you may be tempted to use fat-free cheese. A few words of caution: Don't do that. Fat-free frommage doesn't melt well, and the list of added chemicals and preservatives sounds like something the Pentagon and Kremlin fought over in the 1970s.
Happy Valentine's Day, Serious Eaters. Hope it's full of love and spinach.
Special equipment: Pot, nonstick pan, 9x13 baking dish, cutting board, knife, measuring cups and spoons
serves 8, active time 25 minutes, total time 65 minutes
In a large pot or Dutch oven, boil lasagna noodles in salted water until al dente, 10 to 12 minutes. Drain. Rinse with cold water.
In a large nonstick skillet, heat olive oil over medium-high heat. Saute onion and mushrooms until soft. Add garlic and saute an additional 30 to 60 seconds, until fragrant. Add roasted red peppers and heat through. Kill heat and set aside.
Preheat oven to 375ºF.
Squeeze spinach of excess water and pat with paper towels. Add to a mixing bowl, along with ricotta, mozzarella, 1/2 cup Parmesan, egg whites, basil, oregano, and black pepper. Stir to combine. Add mushroom mixture. Stir to combine.
Spread 1/2 cup pasta sauce on the bottom of a 9x13 glass baking dish. Layer with 3 lasagna noodles placed side-by-side lengthwise. Spread 1/2 ricotta mixture evenly on noodles. Layer with a little less than 1 cup pasta sauce. Layer again with 3 more noodles, remaining ricotta mixture, a little less than 1 cup pasta sauce, and last 3 noodles. Spread remaining pasta sauce over noodles. Sprinkle with 1/4 cup Parmesan cheese.
Cover pan with aluminum foil. Bake 20 minutes. Remove foil. Bake an additional 10 minutes. Remove from oven and let cool 10 minutes, to firm up. Serve.