Posts Tagged ‘Main Dishes’

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

Lemon-Garlic Shrimp & Vegetables

Tuesday, March 15th, 2011

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

4 servings
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

  • 4 teaspoons extra-virgin olive oil, divided
  • 2 large red bell peppers, diced
  • 2 pounds asparagus, trimmed and cut into 1-inch lengths
  • 2 teaspoons freshly grated lemon zest
  • 1/2 teaspoon salt, divided
  • 5 cloves garlic, minced
  • 1 pound raw shrimp, (26-30 per pound), peeled and deveined
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh parsley

Preparation

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
  2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Nutrition

Per serving : 227 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 174 mg Cholesterol; 14 g Carbohydrates; 28 g Protein; 4 g Fiber; 514 mg Sodium; 670 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Lemon-Garlic Marinated Shrimp

Tuesday, March 15th, 2011

Marinating precooked shrimp in garlic- and lemon-infused oil is a simple yet elegant appetizer.

Yield: 12 servings
Total Time: 10 minutes
Prep Time: 10 minutes

To Make Ahead: Cover and refrigerate for up to 2 hours.

Recipe Ingredients:

  1. 3 tablespoons minced garlic
  2. 2 tablespoons extra-virgin olive oil
  3. 1/4 cup lemon juice
  4. 1/4 cup minced fresh parsley
  5. 1/2 teaspoon kosher salt
  6. 1/2 teaspoon pepper
  7. 1 1/4 pounds cooked shrimp

Recipe Steps:

  1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

Recipe Nutrition:

Per serving: 73 calories; 3 g fat (0 g saturated fat, 2 g mono unsaturated fat); 92 mg cholesterol; 1 g carbohydrates; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Lemon Chicken Stir-Fry

Tuesday, March 15th, 2011

Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.

4 servings, about 1 1/2 cups each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  • 1 lemon
  • 1/2 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
  • 10 ounces mushrooms, halved or quartered
  • 1 cup diagonally sliced carrots , (1/4 inch thick)
  • 2 cups snow peas , (6 ounces), stems and strings removed
  • 1 bunch scallions, cut into 1-inch pieces, white and green parts divided
  • 1 tablespoon chopped garlic

Preparation

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition

Per serving : 225 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 63 mg Cholesterol; 14 g Carbohydrates; 27 g Protein; 3 g Fiber; 448 mg Sodium; 796 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat

Grilled Shrimp with Melon & Pineapple Salsa

Tuesday, March 15th, 2011

Grilled shrimp is perfectly accented by this light, summery pineapple-melon salsa. The flavors are bright and fresh, just right for a hot day. Use just one melon or any combination of melons—including watermelon—for the versatile salsa. For best flavor marinate the shrimp overnight.

Yield: 4 servings
Total Time: 1 1/4 hours (plus marinating time)
Prep Time: 45 minutes

To Make Ahead: Marinate the shrimp (Step 1) for up to 24 hours. Cover and refrigerate the salsa (Step 2) for up to 4 hours. | Equipment: Four 8- to 10-inch skewers

Recipe Ingredients:

  1. 1 pound raw shrimp (16-20 per pound), peeled and deveined (see Note)
  2. 2 tablespoons canola oil, divided
  3. 2 teaspoons finely grated fresh ginger, divided
  4. 2 teaspoons minced seeded jalapeño, divided
  5. 2 cups finely diced firm ripe melon
  6. 1 cup finely diced fresh pineapple
  7. 1/4 cup finely diced red bell pepper
  8. 1/4 cup finely diced green bell pepper
  9. 1/4 cup finely diced red onion
  10. 3 tablespoons rice vinegar
  11. 2 tablespoons finely chopped fresh mint, plus 4 sprigs for garnish
  12. 1/2 teaspoon kosher salt
  13. 4 large lettuce leaves, such as Boston, romaine or iceberg
  14. 4 lime wedges

Recipe Steps:

  1. Combine shrimp, 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño in a medium bowl. Cover and refrigerate for 4 hours or up to 24 hours.
  2. Combine melon, pineapple, red and green bell pepper, onion, vinegar, chopped mint and salt in a large bowl with the remaining 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeño. Refrigerate until cold, about 30 minutes or up to 4 hours.
  3. About 20 minutes before serving, preheat grill to high.
  4. Thread the shrimp onto skewers, piercing each twice, once through the tail end and once near the head end. Grill the shrimp until pink and just cooked through, 2 to 3 minutes per side. When cool enough to handle, slide the shrimp off the skewers.
  5. To serve, arrange one large lettuce leaf on each dinner plate. Spoon salsa onto the lettuce and top with shrimp. Garnish each serving with a lime wedge and a mint sprig, if using.

Recipe Tips & Notes:

  1. Note: To devein shrimp, use a paring knife to make a slit along the length of the shrimp. Under running water, remove the tract with the knife tip.

Recipe Nutrition:

Per serving: 211 calories; 8 g fat (1 g saturated fat, 5 g mono unsaturated fat); 168 mg cholesterol; 16 g carbohydrates; 19 g protein; 2 g fiber; 352 mg sodium; 501 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris