CHAPTER 6
QUICK & TASTY SIDE DISHES
◁ ZOODLES (ZUCCHINI NOODLES) WITH MINT & GARLIC
I discovered this surprising combination of flavors while taking a cooking class at Fattoria Terranova just outside of Sorrento, Italy, overlooking the Amalfi Coast (I want to go back!). These zucchini noodles are so fun to make and eat. You don’t need a fancy, expensive spiralizer if you’re just making these every once in a while in regular quantities. A handheld spiralizer will do. If you don’t feel like buying yet another gadget, many well-stocked produce sections now carry spiralized zucchini—just be sure to use it within a couple days before it expires.
1 tablespoon (15 ml) extra-virgin olive oil
2 garlic cloves, smashed and peeled
1 large zucchini (about 12 ounces [340 g]), spiralized (about 4 heaping cups)
1/2 teaspoons dried mint (or 2 tablespoons [12 g] fresh, chopped)
1/4 teaspoon salt
Freshly ground black pepper
1 teaspoon (5 ml) red wine vinegar
Heat a large sauté pan on medium-low heat and add the oil. When the oil is shimmering, add garlic and sauté until aromatic, about 1 minute. Remove the garlic. Add the zucchini and sauté until it’s tender enough to twirl around a fork like spaghetti and is bright green, about 5 minutes. Sprinkle the mint, salt, and pepper toward the end of cooking. Drizzle the vinegar.
< 30 TOTAL PREP AND COOK TIME: 20 MINUTES • YIELD: 4 SERVINGS, 1/2 CUP (112 G) EACH
PER SERVING: 50 CALORIES; 4 G TOTAL FAT; 1 G SATURATED FAT; 1 G PROTEIN; 4 G CARBOHYDRATE; 1 G DIETARY FIBER; 0 MG CHOLESTEROL.
◁ QUINOA PILAF WITH MIREPOIX
Mirepoix is French for the combination of onions, celery, and carrots and is used as a base in cooking to provide aromatic flavor.
1 cup (173 g) dry quinoa
1 tablespoon (15 ml) extra-virgin olive oil
1 carrot, diced small
1/2 small onion, diced small (about 1/2 cup, or 80 g)
1 celery stalk, diced small
13/4 cups (410 ml) organic or reduced sodium vegetable broth
1/2 teaspoon dried Italian herb seasoning
1 teaspoon (5 ml) apple cider vinegar
1/4 teaspoon salt
Freshly ground black pepper
In a medium saucepan, cover quinoa in water and allow it to soak for 5 minutes. Stir quinoa and pour into a strainer, rinse with cool water. Dry the saucepan, then heat it over medium heat and add oil. When oil begins to shimmer, add carrot, onion, and celery and cook until tender, about 4 minutes. Add quinoa and sauté until the mixture emits a nutty aroma, about 1 minute. Pour in the broth and bring to a boil on high. Reduce heat to low, add Italian seasoning, cover, and cook for 20 minutes until quinoa is tender and liquid is completely absorbed. Allow to sit covered for 5 minutes and then stir in the vinegar, salt, and pepper.
TOTAL PREP AND COOK TIME: 40 MINUTES • YIELD: 7 SERVINGS, 1/2 CUP (93 G) EACH
PER SERVING: 133 CALORIES; 3 G TOTAL FAT; TRACE SATURATED FAT; 4 G PROTEIN; 23 G CARBOHYDRATE; 3 G DIETARY FIBER; 0 MG CHOLESTEROL.
BROWN RICE WITH FRESH CILANTRO & LIME
This recipe serves as a pleasant, palate-cleansing side dish to accompany a rich Mexican- or Thai-themed meal.
1 cup (190 g) dry brown rice
1 tablespoon (15 ml) extra-virgin olive oil
1 scallion, thinly sliced, white and green parts, divided
2 teaspoons (6 g) minced garlic
13/4 cups (410 ml) organic or reduced sodium vegetable broth
1 lime, 1 teaspoon grated zest and 1 tablespoon (15 ml) juice
2 teaspoons (3 g) nutritional yeast seasoning (optional)
1 teaspoon (5 ml) liquid amino acids (or reduced sodium soy sauce)
3 tablespoons (3 g) chopped cilantro
Rinse and drain the rice. Heat a pot with a tight-fitting lid over medium-low heat and pour in the oil. When oil begins to shimmer, add the white parts of the scallion and the garlic and gently cook until aromatic, about 30 seconds. Add rice, broth, and lime zest and bring to a boil on high. Reduce heat to low, cover, and simmer until rice is tender and liquid is absorbed, about 40 minutes. Do not remove the lid while cooking. Remove from heat and allow rice to rest for 5 minutes. Add the green parts of the scallion, lime juice, nutritional yeast, amino acids, and cilantro, and fluff with a fork.
TOTAL PREP AND COOK TIME: 55 MINUTES, PLUS RESTING TIME • YIELD: 6 SERVINGS, 1/2 CUP (98 G) EACH
PER SERVING: 142 CALORIES; 3 G TOTAL FAT; TRACE SATURATED FAT; 2 G PROTEIN; 26 G CARBOHYDRATE; 1 G DIETARY FIBER; 0 MG CHOLESTEROL.
WEEKNIGHT WHOLE-GRAIN & WILD RICE PILAF
I love the taste and convenience of boxed whole-grain rice mixes, but I can do without the additives and high amounts of sodium, which is why I created this simple recipe. At the end of cooking, feel free to stir in chopped herbs or any leftover cooked vegetables you have on hand.
1 cup (160 g) dry whole-grain and wild rice blend (or brown rice)
13/4 cups (410 ml) organic or reduced sodium vegetable or chicken broth
1 tablespoon (15 ml) extra-virgin olive oil
1 tablespoon (5 g) nutritional yeast seasoning (optional)
1 teaspoon (2 g) Italian herb seasoning
1 teaspoon (2 g) dried onion flakes
1/2 teaspoon apple cider vinegar
1/4 teaspoon garlic powder
Freshly ground black pepper
Rinse and drain the rice. Place all the ingredients in a pot with a tight-fitting lid and bring to a boil on high heat. Reduce heat to low, cover, and simmer until rice is tender and liquid is absorbed, about 45 minutes. Do not lift the lid while cooking. Remove from heat and allow rice to rest for 5 minutes. Fluff with a fork.
TOTAL PREP AND COOK TIME: 50 MINUTES, PLUS RESTING TIME • YIELD: 5 SERVINGS, 1/2 CUP (98 G) EACH
PER SERVING: 161 CALORIES; 3 G TOTAL FAT; TRACE SATURATED FAT; 4 G PROTEIN; 28 G CARBOHYDRATE; 2 G DIETARY FIBER; 0 MG CHOLESTEROL.
BASIL-WALNUT MILLET PILAF
Chances are you’ve never cooked with millet, despite the fact that it ranks as the sixth most important cereal grain in the world. This ancient grain is gluten-free, is an excellent source of iron, ranks high in antioxidants, and contains more fiber and protein than brown rice. Look for it in the natural foods section.
3/4 cup (150 g) dry millet
21/4 cups (535 ml) organic or reduced sodium vegetable broth
1 tablespoon (15 ml) extra-virgin olive oil
1 lemon, 1 teaspoon (5 ml) shredded zest and 1 teaspoon (2 g) juice, divided
1/4 teaspoon garlic powder
1/4 cup (10 g) thinly sliced basil leaves
1/4 cup (30 g) chopped walnuts, toasted (or raw)
1 tablespoon (5 g) nutritional yeast seasoning (or grated Parmesan cheese)
1/4 teaspoon salt
Freshly ground black pepper
Combine millet, broth, oil, lemon zest, and garlic powder in a pot, cover, and bring to a boil on high. Reduce heat to low and simmer for 25 minutes. Allow to sit covered (don’t peek!) for 10 minutes. Add lemon juice, basil, walnuts, nutritional yeast, salt, and pepper and fluff with a fork.
TOTAL PREP AND COOK TIME: 40 MINUTES • YIELD: 8 SERVINGS, 1/2 CUP (APPROX. 93 G) EACH
PER SERVING: 106 CALORIES; 4 G TOTAL FAT; 1 G SATURATED FAT; 4 G PROTEIN; 14 G CARBOHYDRATE; 3 G DIETARY FIBER; 0 MG CHOLESTEROL.
MACARONI & CHEESY CAULIFLOWER SAUCE
“Mmmm . . . Yummy, yummy!” were Scarlet’s words when she ate this. Scarlet was in the midst of a macaroni and cheese bender, so I decided it was time to sneak in some extra nutrition with this rendition that offers 1/4 cup (25 g) of hidden cauliflower per serving.
2 cups (200 g) bite-size cauliflower florets
1/2 cup (120 ml) low-fat milk
1 cup (115 g) shredded sharp Cheddar cheese (not reduced sodium)
1/3 cup (33 g) grated Parmesan cheese
1/2 teaspoon Dijon mustard
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon paprika or turmeric (for color)
1/2 teaspoon salt
Freshly ground white or black pepper
5 cups (700 g) cooked whole-grain elbow macaroni, hot
1/4 cup (60 g) plain low-fat yogurt (or use full-fat for a richer taste)
Fill a pot with 2 inches (5 cm) water and insert a steamer basket. Add cauliflower and bring to a low boil. Cover and cook for 8 minutes until inner stem is fork-tender. Microwave milk until steamy.
Place cauliflower, hot milk (not boiling), cheeses, mustard, garlic powder, onion powder, paprika, salt, and pepper in a blender and purée until smooth. Combine pasta and cheese sauce in the empty pot used to cook the cauliflower and stir in yogurt.
< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 8 SERVINGS, 1/2 CUP (APPROX. 123 G) EACH
PER SERVING: 212 CALORIES; 6 G TOTAL FAT; 3 G SATURATED FAT; 12 G PROTEIN; 26 G CARBOHYDRATE; 3 G DIETARY FIBER; 17 MG CHOLESTEROL.
◁ ROSEMARY SWEET POTATO OVEN FRIES WITH SPICY AIOLI
I finally discovered the perfect dipping sauce for sweet potatoes in France, where the French dip traditional fries in mayonnaise instead of ketchup.
FOR THE FRIES:
Cooking oil spray
2 sweet potatoes, peeled, cut lengthwise into long batons (like French fries)
1 tablespoon + 1 teaspoon (20 ml) high-heat oil like avocado, rice bran, or canola oil
2 teaspoons (2 g) chopped rosemary (or 1/4 teaspoon dried thyme)
Freshly ground black pepper
1/8 teaspoon salt
FOR THE AIOLI:
1/4 cup (60 g) avocado oil mayonnaise
1 tablespoon (15 g) low-fat plain Greek yogurt
1 teaspoon (5 ml) lime juice
1/8 teaspoon curry powder
1/8 teaspoon garlic powder
Preheat oven to 450°F (230°C, or gas mark 8) and line a large sheet pan with a silicone baking mat or parchment paper.
TO MAKE THE FRIES: Toss sweet potatoes with oil, rosemary, pepper, and salt and spread them out in a single layer on the sheet pan. Bake on the bottom rack of the oven until golden, about 30 minutes, turning them and rotating the pan after 15 minutes.
TO MAKE THE AIOLI: Stir together mayonnaise, yogurt, lime juice, curry powder, and garlic powder in a small bowl.
Serve the fries with the aioli.
TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 4 SERVINGS, 12 FRIES EACH (WITH 1 ROUNDED TABLESPOON [14 G] AIOLI)
PER SERVING: 148 CALORIES; 9 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 16 G CARBOHYDRATE; 2 G DIETARY FIBER; 5 MG CHOLESTEROL.
CARAMELIZED ACORN SQUASH WITH SAGE
Just a few simple ingredients add a zesty, earthy twist to this dish.
1 acorn squash, cut in half horizontally, seeds discarded
1 tablespoon (14 g) butter
1 orange, 1 teaspoon (2 g) grated zest and 2 tablespoons (28 ml) juice
2 teaspoons (13 g) real maple syrup
1/8 teaspoon salt
Freshly ground black pepper
1 teaspoon (1 g) dried sage
Preheat oven to 400°F (200°C, or gas mark 6) and line a sheet pan with parchment paper or a silicone baking mat. Place squash, cut side up, on the pan. Soften butter in microwave until almost melted (a few seconds) and stir in remaining ingredients, except sage. Coat inside of squash with the mixture. Bake until fork-tender and caramelized, about 35 minutes, depending on size, covering with foil toward the end of cooking to prevent squash from drying out. Sprinkle with sage. Cut pieces in half and serve in the skins or scoop out pulp and dish directly onto the plate. Enjoy hot.
TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 4 SERVINGS, 1/4 SQUASH EACH
PER SERVING: 82 CALORIES; 3 G TOTAL FAT; 2 G SATURATED FAT; 1 G PROTEIN; 14 G CARBOHYDRATE; 2 G DIETARY FIBER; 8 MG CHOLESTEROL.
GREEN BEANS WITH CARAMELIZED SHALLOTS & TARRAGON
There is life beyond plain steamed green beans, like in this recipe where vinegar adds brightness and shallots add a touch of caramelized sweetness.
2 teaspoons (10 ml) extra-virgin olive oil
2 medium shallots, thinly sliced into rings
3 cups (300 g) green beans, trimmed, cut in half crosswise
1/2 cup (120 ml) organic or reduced sodium vegetable broth
1 pinch salt
Freshly ground black pepper
1/4 teaspoon dried tarragon (or 1 tablespoon [4 g] chopped fresh)
1 teaspoon (5 ml) red wine vinegar
Heat a large skillet over medium heat and add oil. When oil begins to shimmer, add shallots and sauté until wilted and light golden, about 15 minutes, reducing heat as needed and stirring occasionally. Add beans, broth, salt, and pepper and cover the pot with a lid, leaving space for steam to escape. Simmer on medium-low until tender, about 8 minutes. Sprinkle with tarragon during the final minute and finish with vinegar.
< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 5 SERVINGS, 1/2 CUP (APPROX. 70 G) EACH
PER SERVING: 42 CALORIES; 2 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 6 G CARBOHYDRATE; 2 G DIETARY FIBER; 0 MG CHOLESTEROL.
PONZU KALE WITH GARLIC
There are times I simply crave the earthy, green taste of this dish. Ponzu sauce is sure to take me out of any flavor rut I might find myself in, with its notes of soy sauce, bonito (fish) flakes, and citrus. I recommend using it as you would soy sauce in Asian dishes. For an added boost, sprinkly with hemp seeds.
1 tablespoon (15 ml) extra-virgin olive oil
1 bunch kale, leaves cut off of ribs and chopped into bite-size pieces, ribs chopped small, divided
2 teaspoons (6 g) minced garlic or 1/4 teaspoon garlic powder
1 teaspoon (3 g) minced gingerroot (or 1/4 teaspoon dried ginger)
1 tablespoon (15 ml) ponzu sauce (found in Asian food section, or use 1 to 2 teaspoons soy sauce)
1 teaspoon (2 g) lemon zest
2 teaspoons (10 ml) organic or reduced-sodium vegetable broth
Heat a large skillet over medium heat and add oil. When oil begins to shimmer, add kale ribs, garlic, and gingerroot, and sauté for 2 minutes. Add kale leaves, 2 tablespoons (28 ml) water, lemon zest, and ponzu sauce. Simmer covered (leaving a small steam vent) on medium-low until tender, about 8 minutes stirring occasionally and adding broth gradually as needed.
< 30 TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 5 SERVINGS, 1/2 CUP (65 G) EACH
PER SERVING: 55 CALORIES; 3 G TOTAL FAT; TRACE SATURATED FAT; 2 G PROTEIN; 6 G CARBOHYDRATE; 2 G DIETARY FIBER; 0 MG CHOLESTEROL.
◁ SUPER SIMPLE SUMMER SQUASH SAUTÉ
This recipe is ridiculously simple, yet delivers a burst of flavor. You can slice the vegetables into half-moons instead of dicing them, if you prefer. Adjust the cooking time as needed.
1 tablespoon (15 ml) extra-virgin olive oil
11/2 teaspoons (2 g) dried onion flakes
1 teaspoon (3 g) minced garlic
2 medium zucchini, diced into 1/2-inch (1.3 cm) cubes (about 21/2 cups, or 300 g)
2 medium yellow summer squash, diced into 1/2-inch (1.3 cm) cubes (about 21/2 cups, or 300 g)
1/4 teaspoon salt
Freshly ground black pepper
Heat a large frying pan over medium-low heat and add the oil. Sprinkle in the onion flakes and garlic and cook for 15 seconds, until aromatic. Add the remaining ingredients and sauté until vegetables are tender, stirring occasionally, about 8 to 10 minutes.
< 30 TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 6 SERVINGS, 3/4 CUP (APPROX. 100 G) EACH
PER SERVING: 45 CALORIES; 2 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 5 G CARBOHYDRATE; 2 G DIETARY FIBER; 0 MG CHOLESTEROL.
ROASTED CORN OFF THE COB WITH CHILE-LIME SAUCE & MEXICAN CHEESE
I enjoyed this dish for the first time at a Mexican restaurant and quickly decided it was my main dish. The tacos became an afterthought.
FOR THE CORN:
4 ears of corn, husks and silks removed
2 teaspoons (10 ml) high-heat oil like avocado, rice bran, or canola oil
1/8 teaspoon salt
Freshly ground black pepper
FOR THE AIOLI:
1/4 cup (60 g) avocado oil mayonnaise
1 tablespoon (15 ml) low-fat milk
1 teaspoon (5 ml) lime juice
1 pinch chili powder
1 pinch garlic powder
FOR SERVING:
3 tablespoons (28 g) crumbly Mexican-style cheese, such as queso fresco or cotija (or use feta)
Preheat oven to 450°F (230°C, or gas mark 8) and line a sheet pan with parchment paper or a silicone baking mat.
TO MAKE THE CORN: Brush the corn with the oil and sprinkle with salt and pepper. Bake until blistered, about 15 minutes, turning halfway through cooking. Cool slightly. Stand the cobs on a cutting board and holding the cobs firmly, cut off the kernels.
TO MAKE THE AIOLI: Stir the sauce ingredients together in a small bowl.
TO SERVE: Place the corn in serving dishes, drizzle with aioli, and sprinkle on the cheese.
< 30 TOTAL PREP AND COOK TIME: 25 MINUTES • YIELD: 4 SERVINGS, 1/2 CUP CORN (74.5 G) EACH (WITH 1 TABLESPOON [15 G] AIOLI AND 2 TEASPOONS [6 G] CHEESE)
PER SERVING: 168 CALORIES; 9 G TOTAL FAT; 1 G SATURATED FAT; 4 G PROTEIN; 20 G CARBOHYDRATE; 2 G DIETARY FIBER; 12 MG CHOLESTEROL.
OVEN ROASTED CARROTS & PARSNIPS WITH THYME & NUTMEG
Parsnips (which look like white carrots) tend to get a bad rap, but I think that’s because people are simply unfamiliar with this root vegetable. When roasted, they develop a rich, sweet taste that is so comforting during the cold months. Peel and trim them like you would carrots before cutting into desired shapes.
3 carrots, cut into 3/4-inch (2 cm) chunks
2 medium parsnips, cut into 3/4-inch (2 cm) chunks
1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil
1/2 teaspoon dried thyme
1/2 teaspoon ground nutmeg (whole nutmeg, freshly grated, preferred)
Freshly ground black pepper
1/8 teaspoon salt
Preheat oven to 450°F (230°F, or gas mark 8) and line a large sheet pan with parchment paper or a silicone baking mat. Place the vegetables on the pan, sprinkle on the remaining ingredients, and toss with your hands. Spread the vegetables out in a single layer and bake on the bottom rack until golden, about 35 minutes, turning the vegetables and rotating the pan after 20 minutes. Serve hot.
TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 5 SERVINGS, 1/2 CUP (APPROX. 77 G) EACH
PER SERVING: 66 CALORIES; 3 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 10 G CARBOHYDRATE; 3 G DIETARY FIBER; 0 MG CHOLESTEROL.
FOOL-THE-FAMILY CAULIFLOWER MASHED POTATOES
I have served this dish to many people who loved it and had no idea it contained cauliflower.
1 large russet potato, peeled
4 cups (400 g) cauliflower florets (about 1 small head)
2 garlic cloves, peeled
1/2 cup (115 g) nonfat plain Greek yogurt, room temperature
1/4 cup (60 ml) organic or reduced sodium vegetable broth, hot
1 tablespoon (14 g) butter
1/4 teaspoon + 1/8 teaspoon salt
1 pinch ground nutmeg
Freshly ground white or black pepper
Cut the potato into approximately 1-inch (2.5 cm) chunks; to prevent browning. Immediately put them into a medium pot containing enough water to cover them. Add cauliflower, garlic, and more water to cover the vegetables completely. Bring to a boil on high and cook for 8 minutes until fork-tender, reducing heat as needed. Drain thoroughly and mash until smooth and stir in the broth, butter, salt, nutmeg, and pepper. Stir in yogurt.
< 30 TOTAL PREP AND COOK TIME: 25 MINUTES • YIELD: 8 SERVINGS, 1/2 CUP (APPROX. 98 G) EACH
PER SERVING: 47 CALORIES; 2 G TOTAL FAT; 1 G SATURATED FAT; 2 G PROTEIN; 6 G CARBOHYDRATE; 1 G DIETARY FIBER; 5 MG CHOLESTEROL.
◁ ROASTED CITRUS ASPARAGUS
My friend Meghan has a husband who did not like any vegetables except potatoes and onions until he tasted this dish and loved it. You can also grill the asparagus instead.
1 bunch asparagus, woody bottom third cut off
1 teaspoon (2 g) grated orange zest
1 teaspoon (2 g) grated lime zest
1 teaspoon (5 ml) lime juice
1/8 teaspoon salt
Freshly ground black pepper
2 teaspoons (10 ml) extra-virgin olive oil
Preheat oven to 450°F (230°C, or gas mark 8) and line a large sheet pan with parchment paper or a silicone baking mat. Arrange asparagus in a single layer on the pan. In a small bowl, whisk together orange and lime zests, lime juice, salt, and pepper and then drizzle in the oil while whisking. Pour evenly over the asparagus. Toss the asparagus gently with your hands to coat completely. Bake 14 minutes until fork-tender.
< 30 TOTAL PREP AND COOK TIME: 20 MINUTES • YIELD: 4 SERVINGS, ABOUT 6 SPEARS EACH
PER SERVING: 29 CALORIES; 2 G TOTAL FAT; TRACE SATURATED FAT; 1 G PROTEIN; 2 G CARBOHYDRATE; 1 G DIETARY FIBER; 0 MG CHOLESTEROL.
BROCCOLI PARMESAN
Broccoli is one of the most nutritious foods you can eat, brimming with vitamin C, folate, fiber, potassium, and disease-fighting phytochemicals. But don’t try explaining that to your kids! Instead, tempt them by smothering broccoli with their favorite spaghetti sauce.
Cooking oil spray
1 large egg white
1 tablespoon (15 ml) low-fat milk
2/3 cup (77 g) whole-grain bread crumbs
2 tablespoons (10 g) grated Parmesan cheese
1/2 teaspoon garlic powder
1/2 teaspoon Italian herb seasoning
1/8 teaspoon salt
Freshly ground black pepper
4 cups (284 g) 11/2-inch (3.8 cm)-long, bite-size broccoli florets
1/2 cup (125 g) marinara sauce
1/3 cup (38 g) shredded part-skim mozzarella cheese
Place 1 oven rack on the second highest level in the oven, 6 inches (15 cm) under the heating element; place another rack in the middle. Preheat oven to 400°F (200°C, or gas mark 6) and coat a 9 x 9-inch (23 x 23 cm) baking pan with cooking oil spray.
Beat egg white in a medium bowl and blend in the milk. In another medium bowl, stir together the bread crumbs, Parmesan cheese, garlic powder, Italian seasoning, salt, and pepper. Add broccoli to the egg white, coat well, and then use your hands to toss the broccoli in the bread crumbs.
Arrange broccoli in the pan in an even layer, stems down. Bake on middle rack until lightly golden, about 15 minutes. Remove pan and change the oven setting to high broil. Drizzle marinara sauce on top of broccoli and sprinkle with mozzarella. Place pan on the higher rack and broil until cheese becomes medium golden, about 5 minutes. Enjoy immediately.
< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 6 SERVINGS, 3/4 CUP (APPROX. 89 G) EACH
PER SERVING: 137 CALORIES; 3 G TOTAL FAT; 1 G SATURATED FAT; 7 G PROTEIN; 21 G CARBOHYDRATE; 5 G DIETARY FIBER; 7 MG CHOLESTEROL.
CINNAMON RICOTTA SWEET POTATOES
This dish just screams “holidays,” but is simple enough to make anytime.
2 medium orange-fleshed sweet potatoes
1/2 cup (125 g) part-skim ricotta cheese, room temperature
1 tablespoon (20 g) real maple syrup
1/4 teaspoon cinnamon
Freshly ground black pepper
Preheat oven to 400°F (200°C, or gas mark 6). Pierce each potato a few times with a fork, place on a sheet pan, and bake until fork-tender in the thickest part, about 45 minutes. Cool just until you can handle them. Cut potatoes in half horizontally and scoop flesh into a medium bowl, discarding skins. Mash the potatoes until smooth or purée in a food processor for a smoother consistency. Fold in the ricotta, maple syrup, cinnamon, and pepper and enjoy hot, microwaving to reheat, if needed.
TOTAL PREP AND COOK TIME: 60 MINUTES • YIELD: 8 SERVINGS, 1/2 CUP (112.5 G) EACH
PER SERVING: 93 CALORIES; 1 G TOTAL FAT; 1 G SATURATED FAT; 3 G PROTEIN; 18 G CARBOHYDRATE; 2 G DIETARY FIBER; 5 MG CHOLESTEROL.
ROASTED CARROTS WITH CINNAMON AND CURRY
These carrots are an easy, healthy side dish, with the addition of curry powder to mix up your routine. Once I pull the carrots from the oven, I start popping them into my mouth like candy, making them more of an appetizer, but maybe you’ll have more restraint!
4 medium carrots, cut into wedges (about 2 cups [260 g])
2 teaspoons (10 ml) extra-virgin olive oil
1/4 teaspoon cinnamon
1/4 teaspoon curry powder
Pinch of salt
Freshly ground black pepper
Preheat oven to 400°F (200°C, or gas mark 6). Line a large sheet pan with parchment paper or a silicone baking mat. Place the carrots on the pan and drizzle with the oil. Sprinkle with the cinnamon, curry powder, salt, and pepper, and stir. Spread the carrots in a single, even layer. Bake 15 to 20 minutes, or until carrots are fork tender.
< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1/2 CUP (78 G) EACH
PER SERVING: 45 CALORIES; 2 G TOTAL FAT; 0 G SATURATED FAT; 1 G PROTEIN; 6 G CARBOHYDRATE; 2 G DIETARY FIBER; 0 MG CHOLESTEROL.