Archive for March, 2011

Nasi Goreng

Wednesday, March 16th, 2011

Nasi Goreng is the Indonesian spin on fried rice. It is typically flavored with shallots, fish sauce and kecap manis, a sauce with a sweet, caramelized soy flavor. We substituted soy sauce for fish sauce in our version to make it vegetarian. Nasi Goreng is best when made with rice that is cooked and cooled the day before. If you don’t have leftover rice on hand, cook rice and spread it out on a baking sheet to cool to room temperature while preparing the rest of the ingredients for this quick stir-fry.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut or canola oil, divided
2 cups finely chopped or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced

1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.
2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.
3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.

NUTRITION INFORMATION: Per serving: 292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings. Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat.

TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.

To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.

© 2008 Eating Well Inc.  Photo by Ken Burris

Cauliflower & Couscous Pilaf

Wednesday, March 16th, 2011

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants.

Makes 6 servings, generous 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cups finely chopped cauliflower florets (about 1 medium head)
1/2 teaspoon salt
3/4 cup reduced-sodium chicken broth
1 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup currants
2/3 cup whole-wheat couscous
1/2 cup sliced scallion greens

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

NUTRITION INFORMATION: Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium. Nutrition bonus: Vitamin C (78% daily value), Folate (15% dv). 1 1/2 Carbohydrate Servings. Exchanges: 1 1/2 starch, 1 vegetable, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris

Caramelized Onion Lasagna

Wednesday, March 16th, 2011

This unusual lasagna with portobello mushrooms, sweet onions, spinach and Gorgonzola cheese has a rich, complex flavor. It’s also great with goat cheese instead of Gorgonzola, if you prefer.

Makes 9 servings

ACTIVE TIME: 1 hour 10 minutes

TOTAL TIME: 1 hour 40 minutes

EASE OF PREPARATION: Easy

8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling
3 tablespoons extra-virgin olive oil
3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
1/2 cup red wine
1 teaspoon salt
Freshly ground pepper to taste

Spinach & Cheese Filling
4 cups baby spinach
2 cups nonfat ricotta cheese
1/2 cup chopped fresh basil
1/2 teaspoon salt

White Sauce & Topping
2 tablespoons extra-virgin olive oil
3 tablespoons all-purpose flour
2 cups low-fat milk
1/2 teaspoon salt
2 ounces crumbled Gorgonzola cheese
1/3 cup chopped walnuts
1/4 cup chopped fresh basil

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 345 calories; 14 g fat (3 g sat, 7 g mono); 9 mg cholesterol; 39 g carbohydrate; 16 g protein; 8 g fiber; 680 mg sodium; 514 mg potassium. Nutrition bonus: Vitamin C (23% daily value), Calcium (16% dv), Vitamin A (15% dv). 2 Carbohydrate Servings. Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat.

TIP: Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.

Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

MAKE AHEAD TIP: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

© 2008 Eating Well Inc.  Photo by Ken Burris

Black Bean Croquettes with Fresh Salsa

Wednesday, March 16th, 2011

Staples like canned black beans and frozen corn transform into spicy croquettes in mere minutes. Serve with warm corn tortillas, Mexican Coleslaw and lime wedges.

Makes 4 servings, 2 croquettes & 1/2 cup salsa each

ACTIVE TIME: 25 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

2 15-ounce cans black beans, rinsed
1 teaspoon ground cumin
1 cup frozen corn kernels, thawed
1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
2 cups finely chopped tomatoes
2 scallions, sliced
1/4 cup chopped fresh cilantro
1 teaspoon chili powder, hot if desired, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 avocado, diced

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

NUTRITION INFORMATION: Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrate; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium. Nutrition bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv). 3 Carbohydrate Servings. Exchanges: 3 1/2 fat, 2 lean meat, 1 fat.

© 2008 Eating Well Inc.  Photo by Ken Burris

Zesty Wheat Berry-Black Bean Chili

Tuesday, March 15th, 2011

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there’s no need to thaw them; just stir them directly into the chili.

6 servings, about 1 1/2 cups each
Active Time: 25 minutes
Total Time: 1 hour

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1 large yellow bell pepper,chopped
  • 5 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 15-ounce cans black beans, rinsed
  • 2 14-ounce cans no-salt-added diced tomatoes, undrained
  • 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
  • 2 cups vegetable broth
  • 2 teaspoons light brown sugar
  • 2 cups Cooked Wheat Berries, (recipe follows)
  • Juice of 1 lime
  • 1 avocado, diced
  • 1/2 cup chopped fresh cilantro

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
  2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Nutrition

Per serving : 386 Calories; 11 g Fat; 1 g Sat; 7 g Mono; 61 g Carbohydrates; 14 g Protein; 15 g Fiber; 703 mg Sodium; 311 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat

Tips & Notes

  • Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer.

Whole-Wheat Pizza Dough

Tuesday, March 15th, 2011

To improve the nutritional profile of pizza, include whole-wheat flour in the crust. Using half whole-wheat and half all-purpose yields a light crust with a distinctive nutty taste. Quick-rising yeast shortens rising time to just 10 minutes, making wholesome homemade pizza a possibility for busy weeknights.


Yield:
Makes 1-12 ounce or 1 pound dough (servings: 6)
Total Time: 15 minutes
Prep Time: 5 minutes

To Make Ahead: Store in a plastic bag coated with cooking spray in the refrigerator for up to 2 days. Bring to room temperature before using.

Recipe Ingredients:

To make 12 ounces dough:

  1. 3/4 cup whole-wheat flour
  2. 3/4 cup all-purpose flour
  3. 1 package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann’s RapidRise
  4. 3/4 teaspoon salt
  5. 1/4 teaspoon sugar
  6. 1/2-2/3 cup hot water (120-130°F)
  7. 2 teaspoons extra-virgin olive oil

To make 1 pound dough:

  1. 1 cup whole-wheat flour
  2. 1 cup all-purpose flour
  3. 1 package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann’s RapidRise
  4. 1 teaspoon salt
  5. 1/2 teaspoon sugar
  6. 3/4 cup hot water (120-130°F)
  7. 1 tablespoon extra-virgin olive oil

Recipe Steps:

  1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
  2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
  3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.

Recipe Nutrition:

Per 12-ounce serving: 766 calories; 12 g fat (2 g saturated fat, 8 g mono unsaturated fat); 0 mg cholesterol; 142 g carbohydrates; 26 g protein; 16 g fiber; 1882 mg sodium; 542 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Turkey Cutlets with Dried Cherries, Rosemary & Port

Tuesday, March 15th, 2011

The essence of fresh rosemary blends with deep fruit flavors to make this recipe quite special. The sauce is also well-suited to chicken or beef.

Yield: 4 servings
Total Time: 35 minutes
Prep Time: 35 minutes

Recipe Ingredients:

  1. 1 cup ruby port or cherry juice
  2. 1/2 cup pitted sweet dried cherries
  3. 1/2 cup reduced-sodium chicken broth
  4. 1 tablespoon cornstarch
  5. 1 pound 1/4-inch-thick turkey breast cutlets
  6. 1/4 teaspoon salt
  7. 1/4 teaspoon freshly ground pepper
  8. 1/3 cup all-purpose flour
  9. 4 teaspoons extra-virgin olive oil, divided
  10. 1 teaspoon butter
  11. 1/3 cup chopped red onion
  12. 1 tablespoon minced fresh rosemary
  13. 1/4 cup balsamic vinegar

Recipe Steps:

  1. Combine port (or cherry juice) and dried cherries in a small saucepan. Bring to a boil, reduce heat to low and simmer gently for 5 minutes. Cover and remove from heat.
  2. Meanwhile, whisk broth and cornstarch in a small bowl until smooth. Season cutlets on both sides with salt and pepper. Place flour on a large plate and dredge the cutlets, shaking off excess flour.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add half the cutlets and cook until golden brown and just cooked through, 2 to 3 minutes per side. Transfer to a platter, cover and keep warm. Add the remaining 2 teaspoons oil to the pan and repeat with the remaining cutlets. Transfer to the platter and cover.
  4. Heat butter in the pan over medium heat. Add onion and rosemary and cook, stirring often, until the onion is tender, 3 to 4 minutes. Whisk the cornstarch mixture and stir into the pan along with the cherry mixture and vinegar. Reduce heat to low, return the turkey and any accumulated juices to the pan and cook, turning to coat with sauce, until heated through, 1 to 2 minutes. Serve the turkey topped with the cherry sauce.

Recipe Nutrition:

Per serving: 371 calories; 6 g fat (1 g saturated fat, 4 g mono unsaturated fat); 48 mg cholesterol; 31 g carbohydrates; 30 g protein; 2 g fiber; 275 mg sodium; 428 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Roasted Halibut with Banana-Orange Relish

Tuesday, March 15th, 2011

Sweet bananas combined with oranges, cilantro and lime juice create a fresh relish to serve with mild, white-fleshed fish, or try it alongside roast chicken or pork.

4 servings
Active Time: 15 minutes
Total Time: 25 minutes

Ingredients

Fish

  • 1 pound halibut, Pacific cod or other white-fleshed fish
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon kosher salt

Banana-Orange Relish

  • 2 ripe bananas, diced
  • 1/2 teaspoon freshly grated orange zest
  • 2 oranges, peeled, segmented (see Tip) and chopped
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon kosher salt

Preparation

  1. To prepare fish: Preheat oven to 450°F. Lightly coat a baking sheet with cooking spray.
  2. Cut fish into 4 portions. Mix coriander and salt in a small bowl and sprinkle evenly on both sides of the fish. Place on the prepared baking sheet.
  3. Bake the fish until it is juicy and almost flakes when pressed with a knife, 8 to 12 minutes, depending on thickness.
  4. To prepare relish: Meanwhile, stir together bananas, orange zest, chopped oranges, cilantro, lime juice, coriander and salt in a medium bowl. To serve, spoon the relish over the roasted fish.

Nutrition

Per serving : 210 Calories; 3 g Fat; 0 g Sat; 1 g Mono; 36 mg Cholesterol; 22 g Carbohydrates; 25 g Protein; 3 g Fiber; 203 mg Sodium; 855 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Cover the relish and refrigerate for up to 2 hours.
  • Tip: To segment (or suprème) an orange:
  • 1. Slice both ends off the fruit.
  • 2. With a sharp knife, remove the peel and white pith; discard.

3. Cut the segments from the surrounding membranes.

Pacific Sole with Oranges & Pecans

Tuesday, March 15th, 2011

Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

2 servings
Active Time: 20 minutes
Total Time: 20 minutes

Ingredients

  • 1 orange
  • 10 ounces Pacific sole, (see Note) or tilapia fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons unsalted butter
  • 1 medium shallot, minced
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons chopped pecans, toasted (see Cooking Tip)
  • 2 tablespoons chopped fresh dill

Preparation

  1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
  2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
  3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Nutrition

Per serving : 234 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 70 mg Cholesterol; 11 g Carbohydrates; 28 g Protein; 2 g Fiber; 401 mg Sodium; 556 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 fruit, 4 very lean meat, 1 fat

Tips & Notes

  • Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.
  • Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Moroccan-Rubbed Grilled Steak & Sweet Potatoes

Tuesday, March 15th, 2011

A Moroccan-inspired spice rub coats the steaks and is tossed with the sweet potatoes as well. The foil-packet cooking method for the sweet potatoes yields excellent results (and fewer dishes). Make it a Meal: Sautéed greens, such as arugula, kale or spinach, and a glass of Zinfandel round out the meal.

Yield: 4 servings
Total Time: 35 minutes
Prep Time: 25 minutes

Recipe Ingredients:

  1. 1 teaspoon ground allspice
  2. 1 teaspoon ground cumin
  3. 1 teaspoon ground ginger
  4. 1 teaspoon kosher salt
  5. 1/2 teaspoon ground cinnamon
  6. 1/2 teaspoon ground coriander
  7. 1/2 teaspoon cayenne pepper
  8. 1 pound strip steak, trimmed of visible fat and cut into 4 portions
  9. 2 medium sweet potatoes (about 1 pound total), peeled and very thinly sliced
  10. 1 medium red onion, halved and very thinly sliced
  11. 4 teaspoons canola oil
  12. 1 teaspoon freshly grated orange zest

Recipe Steps:

  1. Preheat grill to high.
  2. Combine allspice, cumin, ginger, salt, cinnamon, coriander and cayenne in a small bowl. Sprinkle steaks with 4 1/2 teaspoons of the spice mixture. Toss sweet potatoes and onion with canola oil, orange zest and the remaining spice mixture.
  3. To make a packet, lay 2 24-inch sheets of foil on top of each other (the double layers will help protect the ingredients from burning); generously coat the top piece with cooking spray. Spread half of the sweet potato mixture in the center of the foil in a thin layer. Bring the short ends of foil together, fold over and pinch to seal. Pinch the seams together along the sides to seal the packet. Repeat with two more sheets of foil and the remaining sweet potato mixture.
  4. Place the packets on the hottest part of the grill and cook, switching the packets’ positions on the grill halfway through cooking, 5 minutes per side. Place the steaks in the front or back and cook, turning once, about 3 to 4 minutes per side for medium-rare. Transfer the steaks to plates and let rest while the packets finish cooking. Open the packets (be careful of steam) and serve alongside the steaks.

Recipe Nutrition:

Per serving: 337 calories; 18 g fat (6 g saturated fat, 8 g mono unsaturated fat); 69 mg cholesterol; 20 g carbohydrates; 22 g protein; 3 g fiber; 347 mg sodium; 480 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris