Cool-weather produce offers endless possibilities for comforting, veggie-focused dishes. We love deeply roasted root vegetables and hearty stews, but don’t forget lighter fare like fresh apple salsa, citrus salad, and crispy kale, potato, and ricotta cakes.
Hands-on: 36 min. Total: 2 hr. 6 min.
For a thicker stew, reduce broth to ¾ cup.
1 medium orange
1½ teaspoons dark sesame oil
1 pound boneless pork shoulder (Boston butt), trimmed and cut into 1-inch pieces
¼ teaspoon kosher salt
½ cup coarsely chopped onion
5 garlic cloves, chopped
1 cup unsalted chicken stock (such as Swanson)
1 tablespoon dark brown sugar
2 tablespoons lower-sodium soy sauce
1 tablespoon rice vinegar
2 teaspoons sambal oelek (ground fresh chile paste)
1 cup fresh cranberries
4 cups cooked long-grain white rice
2 tablespoons sliced green onions
1. Preheat oven to 325°.
2. Peel and section orange over a bowl; squeeze membranes to extract juice. Set sections aside; reserve juice.
3. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Sprinkle pork evenly with salt. Add pork to pan; sauté 5 minutes, turning to brown on all sides. Add ½ cup chopped onion to pan; sauté 2 minutes. Add garlic; sauté 1 minute, stirring constantly. Stir in orange sections, orange juice, stock, and next 4 ingredients (through sambal). Cover; bake at 325° for 1 hour. Stir in cranberries. Bake, covered, at 325° for an additional 30 minutes or until pork is fork-tender. Place 1 cup rice in each of 4 bowls; top each serving with about ¾ cup pork mixture and 1½ teaspoons green onions.
SERVES 4
CALORIES 440; FAT 8.8g (sat 2.7g, mono 3.7g, poly 1.6g); PROTEIN 28.2g; CARB 60.4g; FIBER 3.1g; CHOL 68mg; IRON 3.8mg; SODIUM 427mg; CALC 70mg
PEAR, BLUE CHEESE, AND BACON FOCACCIA-STYLE PIZZA
Hands-on: 35 min. Total: 2 hr. 30 min.
If you don’t own a pizza pan, you can find inexpensive, disposable rimmed pizza pans at the supermarket. For a quick side, combine 1 tablespoon olive oil, 1 tablespoon lemon juice, and 1 teaspoon Dijon mustard in a bowl. Add ½ cup halved grape tomatoes, 5 cups mixed greens, ½ cup toasted walnuts, and ¼ cup chopped pitted dates; toss to coat.
We love the diry, golden crust of this pizza. You could also use 12 ounces refrigerated fresh pizza dough.
½ cup warm water (100° to 110°)
2 tablespoons extra-virgin olive oil, divided
1 package dry yeast (about 2¼ teaspoons)
1 teaspoon sugar
7.9 ounces all-purpose flour (about 1¾ cups)
½ teaspoon kosher salt
Cooking spray
1 tablespoon cornmeal
3 center-cut bacon slices, chopped
1 cup chopped red onion
½ cup part-skim ricotta cheese
⅛ teaspoon ground nutmeg
1 ounce blue cheese, crumbled (about ¼ cup)
2 cups baby arugula
1 Bosc pear, thinly sliced
¾ teaspoon freshly ground black pepper
1. Combine ½ cup warm water, 5 teaspoons oil, yeast, and sugar in a large bowl; let stand 5 minutes or until bubbly. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour and salt to yeast mixture; stir until a soft dough forms. Knead dough on a lightly floured surface until smooth and elastic.
2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1½ hours or until doubled in size.
3. Preheat oven to 450°.
4. Punch dough down; cover and let rest 5 minutes. Roll dough into a 12-inch circle on a lightly floured surface. Place dough on a 12-inch rimmed pizza pan sprinkled with cornmeal. Let stand 5 minutes. Pierce entire surface liberally with a fork. Bake at 450° for 10 minutes.
5. Cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan with a slotted spoon. Return pan to medium heat. Add onion to drippings; cook 4 minutes or until tender, stirring occasionally.
6. Combine ricotta and nutmeg in a small bowl. Spread ricotta mixture over dough, leaving a ½-inch border; top evenly with bacon, onion mixture, and blue cheese. Brush edges of dough with remaining 1 teaspoon oil. Bake at 450° for 12 minutes or until edges are golden. Top pizza evenly with arugula and pear; sprinkle with pepper. Cut into 8 wedges.
SERVES 4 (serving size: 2 wedges)
CALORIES 417;FAT 13.8g (sat 4.7g, mono 6.4g, poly 1.2g); PROTEIN 14g; CARB 60g; FIBER 4g; CHOL 21mg; IRON 3mg; SODIUM 486mg; CALC 162mg
KITCHEN CONFIDENTIAL
ROASTS, STEWS, AND CASSEROLES are common fare in cold months, though they tend to be lighter on the vegetables. Try adjusting warm-weather dishes (salads, pizzas, and tacos) to suit the season: a kale salad with roasted beets, a roasted fennel and caramelized onion pizza, or black bean and butternut squash tacos with a fresh apple salsa.
Hands-on: 22 min. Total: 1 hr. 10 min.
Leafy beet greens take the place of borscht’s traditional cabbage. You not only use the whole beet (less waste) but also get the most nutrition for your buck, as beet greens have nearly twice the fiber of other greens.
Hearty, healthy, beautiful borscht is the perfect soup for when days start to turn cooler.
2 pounds large beets with greens
2 tablespoons extra-virgin olive oil, divided
4 teaspoons coriander seeds, lightly crushed
10 garlic cloves, chopped
1 large onion, chopped
1 tablespoon tomato paste
5 cups plus 3 tablespoons water, divided
2 bay leaves
2 cups chopped peeled parsnips
⅝ teaspoon kosher salt, divided
2 tablespoons cider vinegar
6 tablespoons plain 2% reduced-fat Greek yogurt
¼ cup chopped fresh dill
1. Remove greens and stems from beets; discard stems. Rinse and drain greens. Finely chop to measure 2 cups. Peel beets; cut into 2-inch pieces.
2. Heat a large Dutch oven over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle coriander over bottom of pan; cook 1 minute or until fragrant, stirring frequently. Add garlic and onion; cook 12 minutes or until tender, stirring occasionally. Add beets and tomato paste; cook 1 minute, stirring frequently. Add 5 cups water and bay leaves. Cover and bring to a boil; reduce heat, and simmer 45 minutes or until beets are very tender. Discard bay leaves.
3. Heat a medium skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add parsnips and ⅛ teaspoon salt, and sauté for 8 minutes or until tender. Remove from heat.
4. Place beet mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend beet mixture until smooth. Return pureed soup to pan; bring to a simmer. Add beet greens and parsnips to pan; cook 5 minutes. Stir in vinegar and remaining ½ teaspoon salt. Ladle soup into 4 bowls. Combine yogurt and remaining 3 tablespoons water. Top soup with yogurt mixture and dill.
SERVES 4 (serving size: about 1⅔ cups soup, 1½ tablespoons yogurt mixture, and 1 tablespoon dill)
CALORIES 298; FAT 8.4g (sat 1.4g, mono 5.4g, poly 1g); PROTEIN 9g; CARB 52g; FIBER 14g; CHOL 1mg; IRON 4mg; SODIUM 575mg; CALC 152mg
Hands-on: 25 min. Total: 42 min.
Jonagold apples bring some tartness to the lightly sweet squash-based filling. You can also use other good baking apples like Honeycrisp or Rome. Serve as a side dish or appetizer.
2 teaspoons olive oil
½ cup minced onion
2 cups (¼-inch) diced peeled butternut squash
1 cup (¼-inch) diced peeled Jonagold apple (about ½ pound)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 ounce crumbled goat cheese (¼ cup)
2 teaspoons chopped fresh thyme
1 (11.3-ounce) can refrigerated dinner roll dough
1 tablespoon honey mustard
2 teaspoons water
2 tablespoons 1% low-fat milk
Cooking spray
1. Preheat oven to 375°.
2. Heat olive oil in a large skillet over medium-high heat. Add onion; sauté for 3 minutes. Add squash; sauté for 5 minutes. Add apple; cook 6 minutes or until squash and apple are tender. Stir in salt and pepper. Remove from heat, and cool to room temperature. Gently stir in cheese and thyme.
3. Separate dough into 8 pieces. Roll each portion into a 5-inch circle on a lightly floured surface. Combine mustard and 2 teaspoons water in a small bowl. Lightly brush top sides of dough circles with mustard mixture. Spoon about 2 tablespoons squash mixture onto bottom half of each circle, leaving a ¼-inch border. Fold dough over filling; press edges together with a fork to seal. Brush milk over dough. Place the turnovers 1 inch apart on a baking sheet lightly coated with cooking spray. Bake at 375° for 19 minutes or until golden brown. Serve warm.
SERVES 8 (serving size: 1 turnover)
CALORIES 177; FAT 4.5g (sat 1g, mono 2.3g, poly 0.8g); PROTEIN 5.7g; CARB 29g; FIBER 2.1g; CHOL 3mg; IRON 1.6mg; SODIUM 427mg; CALC 51mg
FRESH APPLE SALSA
Hands-on: 8 min. Total: 8 min.
This sweet-tart condiment features crisp, slightly acidic Spartan apples, though Fuji, Jonagold, and Liberty apples would also work nicely. Serve with pork or roast chicken.
2 cups diced peeled Spartan apple (about ¾ pound)
½ cup diced red bell pepper
⅓ cup fresh lime juice
¼ cup diced red onion
¼ cup minced fresh cilantro
1 tablespoon honey
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 jalapeño pepper, seeded and minced
1. Combine all of the ingredients, stirring well.
SERVES 6 (serving size: about ¼ cup)
CALORIES 43; FAT 0.1g (sat 0g, mono 0g, poly 0g); PROTEIN 0g; CARB 11g; FIBER 1g; CHOL 0mg; IRON 0mg; SODIUM 100mg; CALC 8mg
ROASTED RED ONIONS AND DELICATA SQUASH
Hands-on: 5 min. Total: 30 min.
Thin-skinned delicata squash has an edible peel, helping this side come together quickly.
1 tablespoon unsalted butter, melted
1 tablespoon chopped fresh thyme
1 tablespoon honey
2 teaspoons olive oil
3 garlic cloves, sliced
2 (12-ounce) delicata squashes, halved lengthwise, seeded, and cut into ½-inch slices
1 (1-pound) red onion, cut into 12 wedges
½ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons chopped fresh flat-leaf parsley
1. Place a baking sheet in oven. Preheat oven to 475° (leave pan in oven as it preheats).
2. Combine first 5 ingredients in a large bowl, stirring with a whisk. Add squash and onion; toss gently to coat. Sprinkle vegetable mixture with ¼ teaspoon salt and ¼ teaspoon pepper. Carefully remove preheated pan from oven; coat pan with cooking spray. Arrange vegetable mixture in a single layer on pan. Bake at 475° for 20 minutes or until tender, turning once. Sprinkle with remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and chopped parsley.
SERVES 6 (serving size: about 1 cup)
CALORIES 120; FAT 3.6g (sat 1.5g, mono 1.6g, poly 0.3g); PROTEIN 2g; CARB 22.7g; FIBER 3.2g; CHOL 5mg; IRON 1.2mg; SODIUM 205mg; CALC 63mg
FLANK STEAK SALAD WITH PLUMS AND BLUE CHEESE
Hands-on: 20 min. Total: 20 min.
You’ll have leftover breadsticks; store them at room temperature in an airtight container, and reheat at 250° for 5 minutes or until warm.
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1½ tablespoons olive oil, divided
4 teaspoons fresh lemon juice, divided
1 (1-pound) flank steak, trimmed
Cooking spray
1 teaspoon honey
⅛ teaspoon salt
8 cups loosely packed baby arugula
3 plums, thinly sliced
1 ounce crumbled blue cheese (¼ cup)
1. Combine pepper, ¼ teaspoon salt, 1½ teaspoons olive oil, and 1 teaspoon lemon juice in a small bowl; rub over both sides of steak.
2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add steak to pan; cook 5 minutes on each side or until desired degree of doneness. Remove steak from pan; let rest 5 minutes. Cut steak diagonally across grain into thin slices.
3. Combine remaining 1 tablespoon olive oil, 1 tablespoon lemon juice, honey, and ⅛ teaspoon salt in a large bowl; stir well with a whisk. Add arugula; toss gently to coat. Arrange about 1½ cups arugula mixture on each of 4 plates; top each serving with 3 ounces steak, about ½ cup plums, and 1 tablespoon cheese.
SERVES 4
CALORIES 290; FAT 15.8g (sat 5.4g, mono 7.7g, poly 1.3g); PROTEIN 26.1g; CARB 11.3g; FIBER 1.5g; CHOL 48mg; IRON 2.1mg; SODIUM 373mg; CALC 102mg
SERVE WITH
CRUNCHY CORNMEAL BREADSTICKS
Hands-on: 10 min. Total: 25 min.
4 ounces refrigerated pizza dough
1 lightly beaten egg white
2 tablespoons yellow cornmeal
½ teaspoon sugar
Dash of salt
Cooking spray
1. Preheat oven to 375°.
2. Roll dough into an 8 x 4–inch rectangle. Cut dough into 4 (8 x 1–inch) strips. Brush with egg white. Combine cornmeal, sugar, and salt in a shallow dish. Working with 1 piece of dough at a time, press egg white–brushed side into cornmeal mixture; twist and place on a baking sheet coated with cooking spray. Repeat procedure with remaining dough. Bake at 375° for 15 minutes or until golden brown.
SERVES 4
CALORIES 95; FAT 0.6g (sat 0.6g, mono 0g, poly 0.2g); PROTEIN 4g; CARB 18g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 172mg; CALC 1mg
CHICKEN AGRODOLCE WITH CREAMY POLENTA
Hands-on: 26 min. Total: 40 min.
Agrodolce means “sweet and sour” in Italian. Here, the golden raisins and red wine vinegar in the sauce are the acting ingredients.
2 cups 1% low-fat milk
2⅓ cups unsalted chicken stock, divided
½ teaspoon kosher salt, divided
⅔ cup quick-cooking polenta
1½ teaspoons olive oil
4 (6-ounce) skin-on, bone-in chicken thighs
½ teaspoon black pepper
2 tablespoons chopped garlic
¼ cup golden raisins
2 tablespoons red wine vinegar
1 ounce pitted green olives, sliced
1 tablespoon chopped fresh flat-leaf parsley
1. Bring milk, ⅓ cup stock, and ¼ teaspoon salt to a simmer in a large saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat to medium-low; cook 20 minutes or until creamy and thickened, stirring occasionally. Cover; remove from heat.
2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with remaining ¼ teaspoon salt and pepper. Add chicken to pan, skin side down; cook 5 minutes or until browned. Turn chicken over; cook 2 minutes. Add garlic to pan; cook 1 minute. Add remaining 2 cups stock, raisins, vinegar, and olives to pan; bring to a boil. Reduce heat, and simmer, partially covered, 12 minutes or until chicken is done. Increase heat to medium-high; cook, uncov- ered, 3 minutes or until liquid is slightly thickened. Divide polenta evenly among 4 plates; top with chicken thighs and sauce. Sprinkle with parsley.
SERVES 4 (serving size: 1 chicken thigh, ⅓ cup sauce, and about ½ cup polenta)
CALORIES 445; FAT 18.8g (sat 5.1g, mono 8.6g, poly 3.5g); PROTEIN 32g; CARB 30g; FIBER 3g; CHOL 141mg; IRON 2mg; SODIUM 578mg; CALC 190mg
SERVE WITH
SAGE-ROASTED CARROTS AND TURNIPS
Hands-on: 12 min. Total: 30 min.
Wrap the vegetables in a foil packet so they steam gently and are easy to flip all at once. Place the packet right on the floor of the oven so the vegetables cook quickly.
12 ounces baby carrots
4 ounces baby turnips, halved (or peeled turnip cut into wedges)
2 fresh sage sprigs
2 tablespoons olive oil
¼ teaspoon kosher salt
¼ teaspoon black pepper
1. Preheat oven to 400°.
2. Place carrots, turnips, and sage on a large piece of foil; drizzle with oil. Sprinkle with salt and pepper. Fold foil over vegetables. Place foil packet on a large piece of foil; wrap tightly. Place packet on floor of oven. Bake at 400° for 25 minutes, turning every 10 minutes.
SERVES 4 (serving size: about 1 cup)
CALORIES 103; FAT 7.2g (sat 1g, mono 5.4g, poly 0.7g); PROTEIN 1g; CARB 9g; FIBER 3g; CHOL 0mg; IRON 0mg; SODIUM 191mg; CALC 37mg
SAUSAGE AND RICE–STUFFED ACORN SQUASH
Hands-on: 30 min. Total: 60 min.
Roast the squash whole; then halve, and remove the seeds. It’s easier and faster than doing it beforehand.
4 small acorn or sweet dumpling squashes (about 10 ounces each)
2 (4-ounce) links sweet Italian sausage, casings removed
1 tablespoon canola oil
1 cup finely chopped onion
⅓ cup chopped celery
1½ tablespoons minced garlic
1½ cups cooked brown rice
⅓ cup dried cranberries
3 tablespoons chopped fresh chives
½ teaspoon kosher salt
¼ teaspoon black pepper
1 ounce Parmesan cheese, grated (about ¼ cup)
1 ounce Swiss cheese, shredded (about ¼ cup)
1. Preheat oven to 425°.
2. Place whole squashes in a roasting pan. Bake at 425° for 30 minutes or until just tender. Let stand for 15 minutes. Halve squashes. Scoop out seeds; discard.
3. Preheat broiler to high.
4. Heat a large skillet over medium-high heat. Add Italian sausage to pan; sauté 5 minutes or until browned, stirring to crumble. Remove sausage from pan; drain on paper towels. Wipe drippings from pan with a paper towel.
5. Return pan to medium-high heat. Add oil; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add celery; sauté 3 minutes, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Stir in sausage, rice, and next 5 ingredients (through Parmesan). Divide rice mixture evenly among squash halves. Sprinkle evenly with Swiss cheese. Arrange squash halves on a baking sheet; broil 4 minutes or until golden and cheese is melted.
SERVES 4 (serving size: 1 stuffed squash)
CALORIES 403; FAT 12.6g (sat 4.4g, mono 5.4g, poly 1.9g); PROTEIN 16.7g; CARB 61g; FIBER 7.1g; CHOL 27mg; IRON 3.1mg; SODIUM 636mg; CALC 284mg
KALE AND CARAMELIZED ONION GRILLED CHEESE
Hands-on: 22 min. Total: 30 min.
Raclette is a smooth, mild, semifirm cheese that is ideal for melting. If you can’t find it, substitute shredded mozzarella or provolone.
4 medium kale leaves, stems removed
2 teaspoons canola oil
2 medium red onions, cut into ½-inch-thick slices
¼ teaspoon black pepper
⅛ teaspoon kosher salt
1 teaspoon red wine vinegar
8 (1-ounce) slices multigrain bread
Cooking spray
1 ounce finely grated Parmesan cheese, divided (about ¼ cup)
3.5 ounces shredded raclette cheese (about 2⁄3 cup)
1. Preheat oven to 300°.
2. Bring a small pot of water to a boil; add kale. Remove from heat; let stand 4 minutes or until kale is bright green. Drain; rinse under cold water until cool. Pat dry.
3. Heat a skillet over medium-high heat. Add oil; swirl to coat. Add onion, pepper, and salt. Cook 10 minutes or until onion is tender and browned, stirring frequently. Remove from heat; stir in vinegar, tossing to coat. Coarsely chop onion.
4. Heat a large nonstick skillet over medium heat. Lightly coat 1 side of each bread slice with cooking spray. Working with 2 slices at a time, arrange bread in pan, sprayed side down. Cook 1½ minutes or until bread begins to brown. Sprinkle 1 tablespoon Parmesan cheese on 1 bread slice in pan. Top with 1 kale leaf, one-fourth of onion mixture, and about ¼ cup raclette. Top with other toasted bread slice. Transfer sandwich to a baking sheet. Repeat procedure with remaining 6 bread slices, Parmesan, 3 kale leaves, onion mixture, and raclette. Bake sandwiches at 300° for 5 minutes or until cheeses melt.
SERVES 4 (serving size: 1 sandwich)
CALORIES 318; FAT 15g (sat 5.9g, mono 4.2g, poly 1.1g); PROTEIN 16.6g; CARB 31.3g; FIBER 6.2g; CHOL 27mg; IRON 1.5mg; SODIUM 652mg; CALC 323mg
SERVE WITH
POBLANO-TOMATO SOUP
Hands-on: 10 min. Total: 20 min.
2 pounds tomatoes, halved
6 garlic cloves
3 shallots, halved
1 red bell pepper, halved and seeded
1 poblano pepper, halved and seeded
1 tablespoon canola oil
1 cup unsalted chicken stock (such as Swanson)
¼ teaspoon salt
¼ teaspoon ground cumin
⅛ teaspoon ground coriander
¼ cup cilantro leaves
4 lime wedges
1. Place a jelly-roll pan in oven. Preheat broiler to high.
2. Combine tomatoes, garlic, shallots, red bell pepper, and poblano pepper in a bowl. Add oil; toss to coat. Carefully arrange vegetables on preheated pan; broil 10 minutes or until blackened.
3. Place roasted vegetables in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Stir in chicken stock, salt, cumin, and coriander. Top with cilantro; serve with lime wedges.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 112; FAT 4.1g (sat 0.3g, mono 2.3g, poly 1.2g); PROTEIN 5g; CARB 17g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 196mg; CALC 49mg
GRAPEFRUIT, AVOCADO, AND PROSCIUTTO SALAD
Hands-on: 10 min. Total: 10 min.
Bright, refreshing grapefruit pairs surprisingly well with nutty-earthy toasted sesame oil. It’s a great way to start the day, but equally delicious for a light lunch or supper.
A light, bright dose of citrus is just what you need in cooler months. Red grapefruit is sweeter than pink.
1 small ruby red grapefruit
¾ teaspoon dark sesame oil
⅛ teaspoon black pepper
Dash of kosher salt
1 cup microgreens, baby arugula, or torn lettuce
½ ripe peeled avocado, thinly sliced
1 very thin slice prosciutto
1. Peel grapefruit; cut sections from grapefruit over a medium bowl. Squeeze membranes to extract about 1 tablespoon juice. Set sections aside. Add oil, pepper, and salt to juice, stirring with a whisk. Add greens; toss. Arrange greens on a plate; top with grapefruit, avocado, and prosciutto.
SERVES 1
CALORIES 245; FAT 15.8g (sat 2.5g, mono 8.2g, poly 2.9g); PROTEIN 7g; CARB 24g; FIBER 8g; CHOL 11mg; IRON 1mg; SODIUM 503mg; CALC 53mg
CRISPY CAULIFLOWER, MUSHROOMS, AND HAZELNUTS OVER POLENTA
Hands-on: 1 hr. 10 min. Total: 1 hr. 10 min.
Use a Microplane grater for fine shreds of Parmesan that melt evenly into the polenta.
¾ cup plus 2 teaspoons water, divided
¾ cup plus 2 tablespoons unsalted chicken stock, divided
½ cup 2% reduced-fat milk, divided
½ teaspoon kosher salt, divided
½ cup stone-ground polenta
2 teaspoons unsalted butter
¼ teaspoon black pepper
1.5 ounces Parmesan cheese, finely grated and divided
Cooking spray
1 teaspoon grated lemon rind
½ teaspoon onion powder
¼ teaspoon ground red pepper
1 large egg, lightly beaten
5 cups (1-inch) cauliflower florets
2 tablespoons chopped fresh flat-leaf parsley
1½ tablespoons fresh lemon juice
2 teaspoons olive oil
2 cups shiitake mushroom caps, quartered
1 tablespoon white wine vinegar
2 tablespoons chopped hazelnuts, toasted
1. Bring ¾ cup water, ¾ cup stock, ½ cup milk, and ¼ teaspoon salt to a boil in a large saucepan. Reduce heat to medium-low; stir in polenta. Cook 10 to 15 minutes or until thick, stirring frequently. Stir butter, black pepper, and 2 tablespoons Parmesan cheese into polenta; keep warm.
2. Preheat oven to 450°.
3. Coat a jelly-roll pan with cooking spray. Combine remaining Parmesan, rind, onion powder, and ground red pepper in a dish. Combine remaining 2 teaspoons water and egg in a dish. Dip cauliflower in egg mixture; dredge in Parmesan mixture. Arrange cauliflower on prepared pan; coat with cooking spray. Bake at 450° for 15 minutes, stirring after 6 minutes. Place cauliflower, parsley, juice, and remaining ¼ teaspoon salt in a bowl; toss.
4. Heat oil in a skillet over medium heat. Add mushrooms; sauté 7 minutes. Add remaining 2 tablespoons stock and vinegar to pan; cook 2 minutes. Place ½ cup polenta in each of 4 bowls; top with 1 cup cauliflower mixture, ¼ cup mushroom mixture, and hazelnuts.
SERVES 4
CALORIES 429; FAT 13.1g (sat 4.5g, mono 5.4g, poly 1.1g); PROTEIN 18g; CARB 60g; FIBER 7g; CHOL 64mg; IRON 4mg; SODIUM 514mg; CALC 216mg
FENNEL AND CLEMENTINE SALAD WITH CHICKEN, ALMONDS, AND FETA
Hands-on: 20 min. Total: 20 min.
Fennel’s licorice-y sweetness is a great match for juicy citrus and salty feta. But if it’s not your favorite, swap the fennel out in favor of thinly sliced red onion.
3 tablespoons extra-virgin olive oil
2 tablespoons sherry vinegar
1 teaspoon honey
⅜ teaspoon kosher salt, divided
1 garlic clove, minced
½ cup chopped fresh flat-leaf parsley
½ cup thinly sliced fennel bulb
1 (4-ounce) package watercress
8 ounces shredded skinless, boneless rotisserie chicken breast
2 clementines, peeled and segmented
¼ cup sliced almonds, toasted
1 tablespoon chopped fennel fronds
2 ounces feta cheese, crumbled (about ½ cup)
⅛ teaspoon freshly ground black pepper
1. Combine oil, vinegar, honey, ¼ teaspoon salt, and garlic in a small bowl, stirring with a whisk. Combine parsley, fennel, and watercress in a large bowl. Drizzle watercress mixture with 2 tablespoons dressing; toss to combine. Arrange watercress mixture on a large serving platter.
2. Arrange chicken and clementines over watercress mixture. Sprinkle with almonds, fronds, and feta cheese. Drizzle with remaining dressing. Sprinkle with remaining ⅛ teaspoon salt and pepper.
SERVES 4 (serving size: about 1½ cups)
CALORIES 280; FAT 18.1g (sat 4.2g, mono 10.7g, poly 2.1g); PROTEIN 21g; CARB 10g; FIBER 2g; CHOL 63mg; IRON 1mg; SODIUM 556mg; CALC 162mg
MAPLE-GLAZED CHICKEN WITH APPLE–BRUSSELS SPROUT SLAW
Hands-on: 20 min. Total: 25 min.
Chicken cutlets range from about 2 ounces each to close to 5 or 6 ounces each. For this dish, we chose the smaller ones.
8 (2-ounce) chicken cutlets
½ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
3 tablespoons red wine vinegar, divided
2 tablespoons maple syrup
8 ounces Brussels sprouts
¼ cup dried currants
1 medium Fuji or Gala apple, cut into ⅛-inch-thick slices
1. Heat a large skillet over medium-high heat. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add 1 tablespoon olive oil to pan; swirl to coat. Add chicken; cook 3 minutes on each side or until done. Remove from pan; keep warm. Add 2 tablespoons vinegar and syrup to pan; bring to a boil. Cook 1 minute or until reduced to 3 tablespoons. Return chicken to pan; turn to coat with glaze.
2. Cut Brussels sprouts in half lengthwise; thinly slice crosswise. Place the remaining olive oil, vinegar, salt, and pepper in a large bowl; stir well with a whisk. Add Brussels sprouts, currants, and apple slices; toss. Serve slaw with chicken.
SERVES 4 (serving size: 2 cutlets and about ¾ cup slaw)
CALORIES 282; FAT 8.7g (sat 1.4g, mono 5.4g, poly 1.5g); PROTEIN 28.6g; CARB 23.4g; FIBER 3.7g; CHOL 66mg; IRON 2.1mg; SODIUM 331mg; CALC 54mg
KITCHEN CONFIDENTIAL
NOT A FAN OF BRUSSELS SPROUTS? You may think so, but chances are you haven’t had them prepared well. Boiling or steaming Brussels sprouts releases the natural gases that give them a less than pleasant smell. This method tends to overcook the sprouts, which produces even more gas. Use dry cooking methods—a quick sauté, broil, or roast—for crisp-tender, golden brown, nutty and delicious Brussels sprouts you’ll love.
BRUSSELS SPROUTS GRATIN
Hands-on: 24 min. Total: 34 min.
Braise the Brussels sprouts and toast the breadcrumbs up to a day ahead. Then assemble and reheat before serving.
2 hickory-smoked bacon slices
4 large shallots, thinly sliced
2 pounds Brussels sprouts, trimmed and halved
1 cup water
½ teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper
Cooking spray
1 (2-ounce) slice French bread baguette
3 tablespoons butter
1. Preheat broiler.
2. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan, reserving drippings; crumble. Increase heat to medium-high. Add shallots to drippings in pan; sauté for 2 minutes or until tender, stirring occasionally. Add Brussels sprouts and 1 cup water; bring to a boil. Cover pan loosely with aluminum foil; cook 6 minutes or until Brussels sprouts are almost tender. Uncover and remove from heat. Sprinkle with ¼ teaspoon salt and pepper; toss to combine. Spoon Brussels sprouts mixture into a 2-quart broiler-safe glass or ceramic baking dish coated with cooking spray.
3. Place bread in a food processor, and process until finely ground. Melt butter in skillet over medium-high heat. Add breadcrumbs and remaining ¼ teaspoon salt to pan; sauté for 2 minutes or until toasted, stirring frequently. Sprinkle the breadcrumb mixture and crumbled bacon over Brussels sprouts mixture. Broil 3 minutes or until golden and thoroughly heated.
SERVES 6 (serving size: about ¾ cup)
CALORIES 133; FAT 5.8g (sat 3.2g, mono 1.1g, poly 0.3g); PROTEIN 5.9g; CARB 17.9g; FIBER 4.6g; CHOL 14mg; IRON 2.1mg; SODIUM 280mg; CALC 57mg
SMOKY POTATO CAKES WITH KALE AND CREAMY RICOTTA
Hands-on: 40 min. Total: 40 min.
Try not to mash the potatoes when mixing. Chunkier potatoes add delightful texture. Serve with a mixed green salad.
Veggie-loaded cakes are crispy and golden on the outside, cheesy and creamy on the inside.
1 (1-pound) baking potato, peeled and cut into 1-inch pieces
1 cup part-skim ricotta cheese
2 ounces 2% reduced-fat extra-sharp cheddar cheese, shredded (about ½ cup)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil, divided
4 cups finely chopped kale
¾ cup chopped green onions
1 garlic clove, minced
¼ teaspoon crushed red pepper
¼ teaspoon smoked paprika
1. Place potato in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 10 minutes or until tender. Drain. Combine potato, cheeses, salt, and black pepper in a medium bowl, and toss to combine (do not mash).
2. Heat a large nonstick skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add kale, onions, and garlic; cook 5 minutes or until kale is tender, stirring occasionally. Sprinkle with red pepper and paprika. Add kale mixture to potato mixture, stirring to combine. Wipe pan clean with paper towels.
3. Divide potato mixture into 8 equal portions; gently shape each portion into a 1-inch-thick patty. Return nonstick skillet to medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add 4 patties to pan; cook 4 minutes on each side or until golden. Remove from pan, and keep warm. Repeat procedure with remaining 2 teaspoons oil and remaining 4 patties.
SERVES 4 (serving size: 2 cakes)
CALORIES 317; FAT 14.9g (sat 5.7g, mono 7.1g, poly 1.3g); PROTEIN 16g; CARB 33g; FIBER 3g; CHOL 27mg; IRON 3mg; SODIUM 458mg; CALC 418mg
WARM WHITE BEANS WITH ROASTED FENNEL
Hands-on: 14 min. Total: 34 min.
Give the sliced fennel a head start by roasting at a high temperature until it’s caramelized and crisp-tender.
4 cups thinly sliced fennel bulb
3 tablespoons olive oil, divided
¾ teaspoon freshly ground black pepper, divided
½ teaspoon salt, divided
¼ teaspoon ground red pepper
2 garlic cloves, minced
Cooking spray
3 tablespoons grated Parmigiano-Reggiano cheese
2 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fresh baby spinach
1. Preheat oven to 450°.
2. Combine fennel, 1 tablespoon olive oil, ½ teaspoon black pepper, ¼ teaspoon salt, red pepper, and garlic in a large bowl; toss to coat fennel. Arrange fennel mixture in a single layer on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until fennel begins to brown. Stir; sprinkle grated cheese evenly over fennel mixture. Bake an additional 5 minutes or until fennel is golden brown.
3. Heat a large skillet over medium heat; add remaining 2 tablespoons oil. Add beans; cook 2 minutes or until heated. Add fennel mixture, spinach, remaining ¼ teaspoon black pepper, and remaining ¼ teaspoon salt. Cook 2 minutes; serve immediately.
SERVES 8 (serving size: about ⅔ cup)
CALORIES 140; FAT 6.1g (sat 1.1g, mono 3.9g, poly 0.7g); PROTEIN 5.8g; CARB 17.4g; FIBER 5.2g; CHOL 2mg; IRON 1.8mg; SODIUM 231mg; CALC 90mg
