On the South Beach Diet we recommend getting at least ½ cup of vegetables at both lunch and dinner. A great way to do that is with a veggie side dish. Try our healthy Jícama Fries, Lemon Snow Peas, or Sautéed Kale, Bacon, and Sun-Dried Tomatoes, for example. Or, for a heartier side, consider Caramelized Onions and Kasha (buckwheat groats), “Sesame” Noodles (made with gluten-free multigrain spaghetti), or Three Sisters Bread (made from yellow cornmeal, garbanzo–fava bean flour, and winter squash purée).
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 55 MINUTES
The amount of coating in the recipe is more than you will need; this just makes it easier to dredge the jícama “fries.” Be sure to shake off any excess, though—the coating actually browns up better when it’s not too thick. Masa harina is the finely ground cornmeal that’s used to make tortillas. It has a distinctive flavor (just think of what a corn tortilla tastes like and you’ll know the flavor), but you could also use regular yellow cornmeal here.
¼ cup sesame seeds
2 tablespoons masa harina or yellow cornmeal
2 tablespoons grated Parmesan cheese
2 teaspoons ground cumin
2 teaspoons paprika
¼ teaspoon salt
1 large jícama (about 1½ pounds), cut into “steak fries,” ½ inch thick and about 3 inches long
2 teaspoons extra-virgin olive oil
Olive oil cooking spray
Hot sauce, for serving
Lime wedges, for squeezing
Preheat the oven to 400°F. Line a large baking sheet with foil (for easier cleanup).
In a mini food processor, grind together the sesame seeds, masa harina, Parmesan, cumin, paprika, and salt. Transfer to a plate or shallow bowl.
Spread the jícama fries on the baking sheet and drizzle with the oil. Use your hands to toss and coat evenly (this might seem messy, but you’re oiling the baking sheet in the process).
Working with 2 or 3 at a time, dredge the jícama fries in the sesame seed mixture (tap off the excess) and arrange on the baking sheet.
Lightly spray the tops of the fries with olive oil. Roast until the coating has browned, about 35 minutes. (Note that the jícama will still be crunchy because it does not soften in cooking, the way potatoes do.) Let sit on the baking sheet for 5 minutes before serving.
Serve with hot sauce, for sprinkling, and lime wedges for squeezing.
MAKES 4 SERVINGS • Per serving: 138 calories, 6.5 g fat, 1 g saturated fat, 3 g protein, 18 g carbohydrate, 9.5 g fiber, 175 mg sodium
• MAKE AHEAD • You can make the dredging mixture up to a week ahead of time and refrigerate. Let come back to room temperature before you coat the jícama.
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 30 MINUTES
Despite its name, the buckwheat plant is not at all related to wheat (it’s actually in the rhubarb family), making it an ideal choice for the gluten sensitive. Nutty-flavored kasha is simply roasted buckwheat groats—the triangular seeds of the plant. The combo of sweet caramelized onions and kasha is a traditional Eastern European dish.
3 teaspoons extra-virgin olive oil
2 cups chopped onions (2 medium onions)
1½ cups gluten-free low-sodium chicken broth
2⁄3 cup medium-granulation kasha (roasted buckwheat groats)
1 large egg white
½ teaspoon rubbed sage
½ teaspoon salt
¼ teaspoon freshly ground black pepper
In a large nonstick skillet, heat 2 teaspoons of the oil over medium-low heat. Add the onions, stirring to coat. Add ½ cup water, cover, and cook until the onions are softened, about 10 minutes. Uncover and add the remaining 1 teaspoon oil. Cook, stirring frequently, until the onions are golden brown and very soft, about 15 minutes longer.
Meanwhile, in a small saucepan, bring the broth to a simmer over low heat; keep at a simmer while you cook the kasha and egg.
In a small heavy skillet, combine the kasha and egg white. Cook over medium-high heat, stirring frequently, until the kasha is well coated and dry, 2 to 3 minutes.
Transfer the kasha to the pan with the onions. Add the sage, salt, and pepper, stirring to combine. Add the simmering broth, cover, and cook until the liquid has been absorbed, 8 to 10 minutes.
MAKES 4 (2⁄3-cup) SERVINGS • Per serving: 167 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 29 g carbohydrate, 4 g fiber, 337 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 25 MINUTES
If you happen to have fresh herbs on hand, use them here. For basil, use about ¼ cup chopped; for tarragon or oregano, you’ll need just 1½ teaspoons minced. You could also easily convert this hot side dish to a cold main-course salad (see Variation, below).
1 tablespoon extra-virgin olive oil
3 shallots, thinly sliced
2⁄3 cup tricolor quinoa (or white quinoa)
1 cup gluten-free low-sodium chicken broth or water
½ teaspoon dried tarragon, basil, or oregano
¼ teaspoon salt
In a medium nonstick saucepan, heat the oil over medium-high heat. Add the shallots and cook until very richly browned, 5 to 7 minutes.
Stir in the quinoa, broth, tarragon, salt, and ¼ cup water. Bring to a boil, then reduce to a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, about 15 minutes.
Serve the quinoa warm or at room temperature.
MAKES 4 (½-cup) SERVINGS • Per serving: 168 calories, 5 g fat, 0.5 g saturated fat, 6 g protein, 26 g carbohydrate, 2.5 g fiber, 174 mg sodium
• VARIATION • QUINOA AND BEEF SALAD (for 4 servings): Make the quinoa pilaf and let cool to room temperature. Squeeze a little lemon juice (to taste) into the pilaf and toss with ¾ cup shredded arugula or baby spinach, 1 diced bell pepper (any color), and ¾ cup chopped cooked beef (such as deli roast beef or leftover beef from Slow-Cooker Pulled Beef). Taste and add more lemon juice, if needed.
Per serving: 231 calories, 7 g fat, 1.5 g saturated fat, 14 g protein, 28 g carbohydrate, 3 g fiber, 199 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
This take-off on the classic Chinese restaurant dish uses gluten-free spaghetti instead of wheat noodles and peanut butter in place of sesame paste for convenience. (You could also try it with almond butter.) The cabbage, which replaces some of the usual noodles, adds fiber.
2 teaspoons salt
2 ounces gluten-free multigrain spaghetti
¼ small head cabbage, cut into long shreds (about 3 cups)
1 medium red bell pepper, finely slivered
4 scallions, halved crosswise and then finely slivered lengthwise
2 tablespoons creamy all-natural peanut butter
1 tablespoon plus 1 teaspoon red wine vinegar
1 tablespoon gluten-free reduced-sodium tamari soy sauce
1 teaspoon agave nectar
2 teaspoons grated fresh ginger
1 small clove garlic, grated on a rasp-style citrus zester
Bring a large saucepan of water to a boil. Add the salt to the water, then add the pasta and stir. About 3 minutes before the pasta should be done (according to the package directions), add the cabbage, bell pepper, and scallions.
While the pasta is cooking, in a large microwave-safe bowl (big enough to hold the cooked noodles and cabbage), combine the peanut butter and 1 tablespoon water. Microwave in 30-second increments, stirring after each, until the peanut butter combines with the water. Stir in the vinegar, tamari, and agave nectar until smooth. Stir in the ginger and garlic.
Drain the pasta and vegetables and add to the peanut butter mixture, tossing well to coat. Serve hot or at room temperature.
MAKES 4 (¾-cup) SERVINGS • Per serving: 132 calories, 4.5 g fat, 0.5 g saturated fat, 5 g protein, 18 g carbohydrate, 3.5 g fiber, 304 mg sodium
• MAKE AHEAD • You can prep the cabbage, bell pepper, and scallions in advance. Just put them all in one bowl, since they go into the pasta water at the same time.
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 20 MINUTES
Kirby cucumbers, most often eaten in salads or turned into pickles, are meltingly tender and sweet when sautéed; they taste somewhat like summer squash. Unlike other cucumbers, kirbies are not waxed and you don’t have to peel them, but occasionally the skin can be a little tough. So to get around that problem, but still get some of the fiber from the skin, the cucumbers here are half-peeled. The striping also adds visual appeal to the dish.
1½ pounds kirby cucumbers
1 tablespoon extra-virgin olive oil
3 scallions, thinly sliced
½ teaspoon coarse kosher salt
¼ cup chopped fresh mint
With a vegetable peeler, peel the cucumbers in lengthwise stripes, leaving some of the skin on. Halve lengthwise, remove the seeds with a small spoon, and thinly slice crosswise.
In a large nonstick skillet, heat the oil over medium heat. Add the cucumbers and scallions. Cook, stirring frequently, until the cucumbers are heated through, about 3 minutes.
Add 3 tablespoons water, sprinkle with the salt, cover, and cook until the cucumbers are crisp-tender, about 5 minutes. Stir in the mint.
Serve hot, warm, or at room temperature.
MAKES 4 (1-cup) SERVINGS • Per serving: 61 calories, 3.5 g fat, 0.5 g saturated fat, 2 g protein, 7 g carbohydrate, 1.5 g fiber, 247 mg sodium
HANDS-ON TIME: 5 MINUTES TOTAL TIME: 50 MINUTES
Although baking takes longer than other methods of cooking sweet potatoes (like boiling), it’s worth the wait because it brings out the naturally sweet flavors of the vegetable. We’ve left the skin on for both added texture and fiber, but if you’re not a fan, feel free to remove it once the sweet potatoes are done.
4 sweet potatoes (about 6 ounces each), well scrubbed
1 tablespoon plus 1 teaspoon fresh lime juice
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1½ teaspoons gluten-free chili powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Preheat the oven to 400°F. Line a baking sheet with foil (for easier cleanup).
Place the potatoes on the baking sheet and, with a paring knife or a fork, pierce them in several places. Bake until tender, about 45 minutes.
When cool enough to handle, thickly slice and transfer to a serving bowl. Add the lime juice, oil, chili powder, salt, and pepper. Mash with a potato masher or a spoon and serve.
MAKES 4 (¾-cup) SERVINGS • Per serving: 145 calories, 5 g fat, 0.5 g saturated fat, 2 g protein, 25 g carbohydrate, 3.5 g fiber, 198 mg sodium
• MAKE AHEAD • The sweet potatoes can be roasted up to a day ahead and refrigerated. At serving time, mash the potatoes and gently heat with the olive oil, lime juice, seasonings, and 3 tablespoons of water.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 30 MINUTES
In French cooking, the term mimosa signifies a dish that is garnished with minced hard-boiled egg because of its resemblance to the tiny yellow flower clusters of the mimosa shrub. In this version, chopped pistachios add a nice hint of green. Try the mimosa mixture to add a little protein and a flavor twist to steamed asparagus or snow peas, too.
1 large egg
1¼ pounds green beans
2 teaspoons grated lemon zest
2 teaspoons fresh lemon juice
2 teaspoons extra-virgin olive oil
½ teaspoon coarse kosher salt
3 tablespoons finely chopped unsalted roasted pistachios
In a small saucepan, combine the egg and cold water to cover. Bring to a boil over high heat. Remove from the heat, cover, and let stand for 12 minutes, then run under cold water. Peel and very finely chop the egg. Transfer to a small bowl.
While the egg is cooking, in a steamer, cook the beans until crisp-tender, 5 to 9 minutes (depending on the age and size of the beans). Transfer the beans to a medium bowl. Add the lemon juice, oil, and ¼ teaspoon of the salt. Toss to combine. Arrange on a platter.
To the bowl with the chopped egg, add the lemon zest, pistachios, and remaining ¼ teaspoon salt. Stir to combine.
Sprinkle the beans with the egg mixture. (If not serving on a platter, each portion gets about 2 tablespoons of the egg mixture.) Serve hot or warm.
MAKES 4 (1-cup) SERVINGS • Per serving: 110 calories, 6.5 g fat, 1 g saturated fat, 5 g protein, 11 g carbohydrate, 4 g fiber, 266 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 20 MINUTES
The technique of cooking vegetables in a skillet with a small amount of water is called shallow-steaming. Here the shallow-steamed broccoli gets Italian flair from the addition of garlic, red pepper flakes, and a little grated Parmesan.
1 head broccoli (about 1 pound)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 cloves garlic, thinly sliced
½ teaspoon red pepper flakes
¼ teaspoon salt
½ cup grated Parmesan cheese
Separate the broccoli florets from the stalks. With a paring knife, trim off the very bottom of the stalks. Peel the stalks and cut crosswise into ½-inch-thick slices. Cut the florets in half lengthwise.
In a large skillet, heat the oil, garlic, pepper flakes, and salt over medium heat. Add the broccoli florets, stalk slices, and ¼ cup water. Bring to a boil, then reduce to a simmer. Cover and cook until the broccoli is tender, 5 to 7 minutes.
Transfer to a serving bowl. Add the Parmesan and toss to coat.
MAKES 4 (1-cup) SERVINGS • Per serving: 120 calories, 8 g fat, 2.5 g saturated fat, 7 g protein, 7 g carbohydrate, 2.5 g fiber, 360 mg sodium
HANDS-ON TIME: 5 MINUTES TOTAL TIME: 35 MINUTES
Bok choy, a member of the cabbage family, has wide white stems and dark green leaves. It can be found in both large and baby varieties. This recipe calls for baby bok choy, but if you can’t find it, sub in regular bok choy and cut it crosswise into 3- to 4-inch lengths.
¾ pound baby bok choy, left whole
1 medium red, orange, or yellow bell pepper, cut into ½-inch-wide strips
2 cloves garlic, thinly sliced
2 teaspoons extra-virgin olive oil
1 teaspoon dark sesame oil
½ teaspoon coarse kosher salt
Preheat the oven to 375°F.
In a 9 × 13-inch baking pan, combine the bok choy, bell pepper, garlic, and olive oil. Roast the vegetables, tossing twice, until both the bok choy and bell pepper are crisp-tender, about 30 minutes.
Transfer to a serving bowl, add the sesame oil and salt, and toss to coat. Serve hot or at room temperature.
MAKES 4 SERVINGS • Per serving: 52 calories, 3.5 g fat, 0.5 g saturated fat, 2 g protein, 4 g carbohydrate, 1.5 g fiber, 270 mg sodium
HANDS-ON TIME: 5 MINUTES TOTAL TIME: 25 MINUTES
Shown pictured with Turkey Breast Stuffed with Spinach and Ricotta.
Grape tomatoes have the most intense flavor, but you can swap in small cherry tomatoes here, or even cut-up plum tomatoes. The needle-like leaves of dried rosemary come in both whole and crumbled form. The crumbled is a much more convenient option, because when you chop whole rosemary leaves, they tend to fly off the cutting board.
4 cups grape tomatoes
1 tablespoon extra-virgin olive oil
2 cloves garlic, thinly sliced
½ teaspoon crumbled dried rosemary
¼ teaspoon freshly ground black pepper
½ teaspoon coarse kosher salt
1 teaspoon anchovy paste (optional)
Preheat the oven to 400°F.
In a 9 × 13-inch baking pan, toss the tomatoes with the oil, garlic, rosemary, and pepper. Sprinkle with the salt and toss to combine.
Roast until the tomatoes start to collapse, about 15 minutes (timing will vary depending on the size of the tomatoes). Gently smash with a fork and continue to roast until the tomatoes are very tender and soft, about 10 minutes longer. Stir in the anchovy paste (if using) and serve.
MAKES 4 (½-cup) SERVINGS • Per serving: 78 calories, 3.5 g fat, 0.5 g saturated fat, 2 g protein, 10 g carbohydrate, 1.5 g fiber, 240 mg sodium
• MAKE AHEAD • The tomatoes can be roasted up to a day ahead and refrigerated. Serve chilled or at room temperature.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 40 MINUTES
Beaten egg whites are what give this (and every soufflé) its lift. You’ll know the whites are beaten to “soft” peaks when you lift up the beaters and the whites lift up into low peaks that droop over. Note that you can’t use liquid egg whites here, because they won’t whip up properly.
Olive oil cooking spray
1 bag (16 ounces) frozen chopped spinach, thawed
¾ cup fat-free milk
1 tablespoon white bean or garbanzo bean flour
1⁄3 cup grated Parmesan cheese
¼ teaspoon grated nutmeg
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 large egg, separated
2 large egg whites (don’t use liquid egg whites here)
Preheat the oven to 350°F. Spray a 6 × 8-inch or 8 × 8-inch baking dish with olive oil.
Place the spinach in a colander and squeeze dry.
In a medium saucepan, whisk the milk and flour until smooth. Cook over medium-low heat, stirring constantly, until the sauce is lightly thickened, about 3 minutes. Stir in the Parmesan, nutmeg, salt, and pepper. Stir in the spinach and egg yolk.
In a bowl, with an electric mixer at high speed, beat the 3 egg whites until soft peaks form. Gently fold the egg whites into the spinach mixture. Transfer the mixture to the baking dish and bake until set and puffed, 25 to 30 minutes.
Cut into 4 pieces and serve warm.
MAKES 4 SERVINGS • Per serving: 118 calories, 4.5 g fat, 1.5 g saturated fat, 12 g protein, 9 g carbohydrate, 4 g fiber, 396 mg sodium
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 20 MINUTES
Chances are you’ve never thought about grilling lettuce. Sturdy romaine is the perfect candidate for it and turns soft, tender, and sweet in the process. Don’t let its green color fool you; romaine is a good source of the antioxidant beta-carotene. In addition, you’ll get vitamin C, folate, and even some iron from the leaves.
Olive oil cooking spray
1 head romaine lettuce, quartered lengthwise and well rinsed
2 tablespoons balsamic vinegar
1 tablespoon plus 1 teaspoon extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Spray a grill pan or the grates of a grill with olive oil and heat to medium.
Place the romaine quarters, with some water clinging to them, on the grill and cook, turning the romaine as it browns in spots and softens, until crisp-tender, about 10 minutes.
Meanwhile, in a small bowl, whisk together the vinegar, oil, salt, and pepper.
Transfer the grilled lettuce to a platter. Drizzle the dressing over it and serve hot or at room temperature.
MAKES 4 SERVINGS • Per serving: 72 calories, 5.5 g fat, 0.5 g saturated fat, 1 g protein, 5 g carbohydrate, 2.5 g fiber, 301 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 45 MINUTES
If you have only had boiled Brussels sprouts and think you don’t like these little cabbages, then roasted Brussels sprouts will change your mind. Roasting concentrates the flavor and brings out the vegetable’s natural sweetness, with no danger of them becoming water-logged. The garlic, ginger, chili powder, and soy combo here was inspired by kimchi, a spicy Korean cabbage condiment.
1 pound Brussels sprouts, halved lengthwise
1 can (8 ounces) sliced water chestnuts, drained
3 cloves garlic, thinly sliced
1 piece fresh ginger (2 inches), peeled and cut into thin matchsticks (¼ cup)
3 scallions, cut into 1-inch lengths
2 teaspoons gluten-free chili powder
1 tablespoon gluten-free reduced-sodium tamari soy sauce
1 tablespoon extra-virgin olive oil
Preheat the oven to 400°F.
In a large bowl, toss together the Brussels sprouts, water chestnuts, garlic, ginger, scallions, chili powder, and tamari until well combined. Drizzle with the oil and toss again until evenly coated.
Transfer the mixture to a rimmed baking sheet and cover with foil. Roast for 20 minutes. Uncover, stir, and roast uncovered until the Brussels sprouts are tender, about 10 minutes longer. (The timing may vary depending upon the size and age of the Brussels sprouts.)
Transfer to a serving bowl and serve hot, warm, or at room temperature.
MAKES 4 (1¼-cup) SERVINGS • Per serving: 122 calories, 4 g fat, 0.5 g saturated fat, 5 g protein, 20 g carbohydrate, 6.5 g fiber, 232 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 50 MINUTES
Based on a Spanish dish typically made with white potatoes and served with a garlic mayo, the mildly spicy sweet potatoes topped with cool garlicky yogurt is a winning combination of textures and flavors. The yogurt topping would also work well as a dressing in a gluten-free pasta salad.
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1½ teaspoons smoked paprika
½ teaspoon coarse kosher salt Cayenne pepper
1 pound sweet potatoes, scrubbed and cut into 1-inch chunks
6 cloves garlic, skin on
¾ cup nonfat (0%) plain Greek yogurt
Preheat the oven to 400°F. Line a baking sheet with foil (for easier cleanup).
In a large bowl, whisk together the oil, paprika, ¼ teaspoon of the salt, and 2 large pinches of cayenne (increase the amount if you want more heat). Add the sweet potatoes and toss until well coated.
Wrap the garlic cloves in foil.
Place the potatoes on the baking sheet along with the garlic. Bake the garlic until tender, about 30 minutes. (You’ll know the garlic is tender if the packet can easily be pressed and the cloves seem soft.) Bake the potatoes, tossing occasionally, until tender, about 40 minutes.
Once the garlic is soft, remove from the oven and let cool slightly, then remove the skins. Transfer the garlic to a small bowl and mash with a fork. Stir in the yogurt and the remaining ¼ teaspoon salt.
Serve the potatoes hot, each serving with 3 tablespoons of the garlic-yogurt sauce on the side.
MAKES 4 (¾-cup) SERVINGS • Per serving: 142 calories, 5 g fat, 0.5 g saturated fat, 4 g protein, 21 g carbohydrate, 2.5 g fiber, 301 mg sodium
• MAKE AHEAD • You can roast the garlic up to 3 days in advance, mix it with the yogurt, and refrigerate. Bring to room temperature before serving.
HANDS-ON TIME: 5 MINUTES TOTAL TIME: 15 MINUTES
You don’t have to serve the gratin piping hot, so it can sit at room temperature while you put together the rest of your meal. If you want a tangier topping for the artichokes, replace half of the Parmesan with grated pecorino cheese.
12 ounces quartered frozen artichoke hearts, thawed and halved (i.e., cut into eighths)
3 tablespoons minced kalamata olives (about 9 olives)
1 teaspoon extra-virgin olive oil
¼ teaspoon crumbled dried rosemary
¼ teaspoon freshly ground black pepper
Coarse kosher salt
1 cup unsweetened almond milk or fat-free dairy milk
2 tablespoons white bean flour
¼ cup grated Parmesan cheese
Preheat the broiler with the rack 6 inches from the heat.
In a medium bowl, gently toss together the artichoke hearts, olives, oil, rosemary, pepper, and a large pinch of salt. Spread in an even layer in an 8-inch square baking pan.
In a small saucepan, whisk the milk and bean flour until smooth. Cook over low heat, whisking constantly, until thickened, about 3 minutes. Off the heat, whisk in a large pinch of salt and the Parmesan.
Pour the Parmesan sauce evenly over the artichokes and broil until the topping is golden brown in spots and set, 8 to 10 minutes. Serve hot or warm.
MAKES 4 SERVINGS • Per serving: 120 calories, 6 g fat, 1.5 g saturated fat, 5 g protein, 11 g carbohydrate, 6.5 g fiber, 367 mg sodium
• MAKE AHEAD • You can assemble the artichoke portion of the dish 1 or 2 hours ahead and leave at room temperature. Then, before broiling, all you have to do is make the Parmesan sauce.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 15 MINUTES
Shown pictured with Pan-Grilled Turkey Cutlets with Thai Relish.
Most snow peas are tender enough that you don’t need to pull off the strings that run down both sides of the pod. But if you have fairly large snow peas, they might need stringing. Pull at the stem end of one or two of the larger pods; if a thick string begins to pull away, then the pea needs to be stringed.
½ teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon plus 1 teaspoon extra-virgin olive oil
½ teaspoon agave nectar
½ teaspoon gluten-free curry powder
½ teaspoon salt
1 large yellow bell pepper, slivered
1 small red onion, slivered
1 pound snow peas
In a large serving bowl, combine the lemon zest, lemon juice, oil, agave nectar, curry powder, and salt. Add the bell pepper and onion. Toss to coat.
In a steamer, cook the snow peas until crisp-tender, 4 to 5 minutes. Add to the pepper mixture and toss to coat.
Serve warm or at room temperature.
MAKES 4 (1½-cup) SERVINGS • Per serving: 108 calories, 5 g fat, 0.5 g saturated fat, 4 g protein, 14 g carbohydrate, 3.5 g fiber, 297 mg sodium
HANDS-ON TIME: 5 MINUTES TOTAL TIME: 30 MINUTES
Three Sisters is a reference to the three crops that Native Americans often planted together: corn, squash, and beans. The corn gave the beans a stalk to climb up, the large leaves of the sprawling squash plant kept the weeds down, and the beans added nitrogen to the soil. The three ingredients find equal harmony in this moist cornbread. If you can’t buy a 10-ounce package of frozen winter squash purée, purchase a larger package (it also comes as 12 ounces) and measure out 1 cup of purée.
4 teaspoons extra-virgin olive oil
½ cup yellow cornmeal
½ cup garbanzo–fava bean flour, garbanzo bean flour, or fava bean flour
1 teaspoon gluten-free baking powder
½ teaspoon salt
1 package (10 ounces) frozen winter squash purée, thawed
2 large eggs
Preheat the oven to 375°F. Coat an 8-inch square baking pan with 2 teaspoons of the oil.
In a large bowl, whisk together the cornmeal, flour, baking powder, and salt. Add the squash, eggs, and remaining 2 teaspoons oil. Stir until well combined. Scrape the batter into the pan, smoothing the top.
Bake until golden on top and set, 20 to 23 minutes.
While still hot, cut into 12 pieces and serve.
MAKES 6 (2-piece) SERVINGS • Per serving: 163 calories, 5.5 g fat, 1 g saturated fat, 6 g protein, 24 g carbohydrate, 3 g fiber, 312 mg sodium
HANDS-ON TIME: 30 MINUTES TOTAL TIME: 1 HOUR 10 MINUTES
Lentils, mushrooms, and walnuts bring a trifecta of hearty flavors to this dish, each ingredient underscoring the meatiness of the other. Save leftovers to make an excellent main-dish lunch salad (see Variation, below).
2 tablespoons peanut oil
2 medium onions, finely chopped
5 cloves garlic, minced
1½ pounds white or cremini mushrooms, halved and thickly sliced
1 teaspoon salt
¾ teaspoon ground fennel seed or crumbled tarragon
¾ teaspoon freshly ground black pepper
2 cups gluten-free low-sodium chicken broth
1½ cups lentils
30 walnuts (about 2 ounces)
Preheat the oven to 350°F.
In a Dutch oven, heat the oil over medium-high heat. Add the onions and garlic. Cook, stirring frequently, until the onions are softened, about 5 minutes. Add the mushrooms and ½ teaspoon of the salt and cook, stirring occasionally, until the mushrooms are beginning to soften, about 5 minutes.
Stir in the fennel, pepper, and remaining ½ teaspoon salt. Add the broth and lentils. Bring to a boil, cover, transfer to the oven, and bake until the lentils are tender, about 45 minutes.
Meanwhile, in the preheated oven or in a dry medium skillet over medium-low heat, cook the walnuts (stirring if in a skillet) until browned and fragrant, 3 to 5 minutes. Transfer to a cutting board to stop the cooking. Coarsely chop when cool.
Remove the lentils from the oven, transfer to a serving bowl, and stir in the walnuts. Serve hot, warm, or at room temperature.
MAKES 8 (¾-cup) SERVINGS • Per serving: 235 calories, 8.5 g fat, 1 g saturated fat, 14 g protein, 29 g carbohydrate, 10 g fiber, 317 mg sodium
• VARIATION • LENTIL AND CHICKEN SALAD (to serve 1): Toss ¾ cup of the lentils with a creamy soy dressing made with 1 teaspoon gluten-free reduced-sodium tamari soy sauce, 1 teaspoon of your favorite vinegar, and 2 teaspoons nonfat yogurt. Then add 2 ounces cubed cooked chicken or turkey breast and 2 scallions, chopped.
Per serving: 350 calories, 11 g fat, 1.5 g saturated fat, 33 g protein, 33 g carbohydrate, 11 g fiber, 600 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 15 MINUTES PLUS COOLING TIME
Mushrooms à la Grecque—a cross between a vegetable side and a salad—is a classic French dish. À la Grecque means “in Greek fashion,” although there is nothing about the marinated mushrooms that is particularly Greek. Serve alongside simply grilled or roasted chicken breast or flank steak. Although many people use the term button mushrooms to mean white mushrooms, its original meaning (in classic French cooking) is a very small mushroom, the size of a man’s shirt button. If you can’t find small mushrooms for this dish, then just halve or quarter larger ones.
1 tablespoon extra-virgin olive oil
3 shallots, minced
¼ teaspoon coriander seeds
¼ teaspoon dried thyme
1 bay leaf
1 pound button mushrooms
2⁄3 cup dry white wine
2 tablespoons fresh lemon juice
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
In a large nonstick saucepan or Dutch oven, heat the oil over medium heat. Add the shallots, coriander, thyme, and bay leaf. Cook until the shallots and seasonings are very fragrant, 2 to 3 minutes.
Add the mushrooms, wine, lemon juice, salt, and pepper. Bring to a high simmer and cook until the mushrooms are slightly tender, about 6 minutes.
Remove from the heat and let cool in the cooking liquid. Transfer to a serving bowl and serve at room temperature or chilled (see Make Ahead, below).
MAKES 4 (¾-cup) SERVINGS • Per serving: 102 calories, 4 g fat, 0.5 g saturated fat, 4 g protein, 8 g carbohydrate, 2 g fiber, 153 mg sodium
• MAKE AHEAD • The marinated mushrooms and shallots hold up well in the refrigerator and are quite nice served chilled. They will keep for at least 2 weeks.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 20 MINUTES
Kale, a nutritional powerhouse, has thick stems and dark, crinkly green leaves. The stems can be a little tough. You can remove them by cutting them out with a knife, but a good trick for quickly destemming kale is to place the leaf on a cutting board and press down on the stem end with one hand. Then run the fingers of your other hand up both sides of the stem to strip off the leaf.
1 pound kale, stemmed, leaves torn into bite-size pieces
1⁄3 cup sun-dried tomatoes, cut into thin strips
1 tablespoon extra-virgin olive oil
3 cloves garlic, thinly sliced
2 ounces gluten-free all-natural uncured Canadian bacon, thinly sliced
1 tablespoon red wine vinegar
¼ teaspoon coarse kosher salt
Bring 2 inches water to a boil in a large saucepan. Add the kale, cover, and cook until tender but not mushy, about 5 minutes, adding the sun-dried tomatoes during the last minute of cooking. Drain well.
Meanwhile, in a large skillet, heat the oil over medium-low heat. Add the garlic and Canadian bacon. Cook, stirring occasionally, until the garlic starts to soften, about 1 minute. Add the kale to the skillet, sprinkle with the vinegar and salt, and toss to combine.
Transfer to a serving bowl and serve hot or at room temperature.
MAKES 4 (1-cup) SERVINGS • Per serving: 103 calories, 5 g fat, 1 g saturated fat, 6 g protein, 10 g carbohydrate, 2 g fiber, 288 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 40 MINUTES
If you like the flavor of celery, you’ll love celery root. This roasted vegetable side dish borrows from the French tradition of pairing celery root with lemon and mustard. If you have any leftovers, they make a great snack, straight from the fridge.
1 celery root (celeriac), about ¾ pound, peeled and cut into ½-inch cubes
3 cups very small cauliflower florets (from a small head)
1 tablespoon plus 1 teaspoon extra-virgin olive oil
¼ teaspoon coarse kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
Chopped fresh flat-leaf parsley, basil, and/or chives, for garnish (optional)
Preheat the oven to 400°F. Place the celery root and cauliflower in a 9 × 13-inch baking pan.
In a small bowl, stir together the oil and 1⁄3 cup water. Drizzle the oil-water mixture over the vegetables and toss to coat well. Sprinkle with the salt and pepper.
Cover the pan with foil and roast until the vegetables are beginning to get tender, 12 to 16 minutes. Uncover and stir the vegetables well. Continue roasting, uncovered, until they are fork-tender and a little golden, 10 to 15 minutes longer.
Meanwhile, in a large serving bowl, whisk together the lemon juice and mustard.
Add the hot vegetables to the dressing and toss to coat well. Serve warm or at room temperature, garnished with chopped herbs, if desired.
MAKES 4 (1-cup) SERVINGS • Per serving: 94 calories, 5 g fat, 0.5 g saturated fat, 3 g protein, 12 g carbohydrate, 3 g fiber, 277 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
This “stir-fry” is really a “stir-steam-fry.” You stir the vegetables with a combination of oil and water, then you steam them in a covered pan. Once the vegetables are almost tender, you uncover the pan to evaporate the water and stir-fry the vegetables in the oil that remains.
2 teaspoons extra-virgin olive oil
½ pound asparagus, cut on an angle into thirds
½ pound green beans, cut on an angle into thirds
8 thin scallions, white and pale-green parts only, cut on an angle into thirds
3 tablespoons slivered almonds
¼ teaspoon coarse kosher salt
¼ teaspoon freshly ground black pepper
In a large nonstick skillet, heat the oil and 3 tablespoons water over medium-high heat until simmering. Add the asparagus, beans, and scallions and stir to coat. Cover and steam until the vegetables are almost crisp-tender, about 6 minutes.
Meanwhile, in a toaster oven at 350°F or in a small dry skillet over medium-low heat, cook the almonds (stirring if in a skillet) until browned and fragrant, 3 to 5 minutes. Transfer to a plate to stop the cooking.
Uncover the large skillet and sprinkle the vegetables with the salt and pepper. Cook, stirring occasionally, to evaporate the liquid and cook the vegetables to your desired degree of doneness, 2 to 3 minutes for crisp-tender.
Transfer to a serving bowl, add the almonds, and toss. Serve hot.
MAKES 4 (½-cup) SERVINGS • Per serving: 80 calories, 5 g fat, 0.5 g saturated fat, 3 g protein, 8 g carbohydrate, 3.5 g fiber, 132 mg sodium
• MAKE AHEAD • The asparagus, beans, scallions, and toasted almonds can all be prepped ahead. If you have all of your ingredients ready to go before starting to cook, this will take only 10 minutes to get on the table.
