CHAPTER THREE
Meatless
Vegetarians and omnivores alike can delight in the offerings in this chapter, from hearty salads and bowls to perennially pleasing pizzas and pastas.
Early Summer Salad with Tempeh Croutons and Beet Dressing
Hands-on: 15 min.
Total: 40 min.
Look for beet kvass by the kimchi in well-stocked supermarkets, or substitute beet juice if you can’t find it.
1 (8-oz.) pkg. tempeh, cut into 1-in. cubes
2 tsp. minced garlic
¼ tsp. freshly ground black pepper
2 Tbsp. extra-virgin olive oil, divided
5 tsp. fresh lemon juice, divided
¾ tsp. kosher salt, divided
6 oz. asparagus, trimmed
2 Tbsp. beet kvass (such as Harvest Roots)
1½ Tbsp. tahini (sesame seed paste)
1 tsp. granulated sugar
3 cups packed baby arugula
2 cups packed baby kale
1 cup shaved Easter Egg radishes
1 pt. yellow cherry tomatoes, halved
1. Preheat oven to 375°F. Place tempeh, garlic, pepper, 1 tablespoon oil, 1 tablespoon lemon juice, and ½ teaspoon salt in a bowl; toss to combine. Arrange tempeh on a baking sheet. Bake at 375°F for 20 minutes, tossing once halfway through.
2. Meanwhile, bring a large saucepan of water to a boil over medium-high, and prepare a bowl of ice water. Add asparagus to boiling water, and cook until crisp-tender, about 3 minutes. Drain. Plunge asparagus into ice water; let stand 2 minutes. Drain. Cut asparagus diagonally into thirds. Set aside.
3. Combine remaining 1 tablespoon oil, remaining 2 teaspoons lemon juice, and remaining ¼ teaspoon salt in a bowl; whisk in kvass, tahini, and sugar. Add water, 1 teaspoon at a time, until dressing reaches desired consistency.
4. Place arugula, kale, radishes, tomatoes, and asparagus in a large bowl or on a serving platter; gently toss to combine. Top with tempeh croutons. Drizzle evenly with kvass-tahini dressing.
SERVES 4 (serving size: about 2 cups)
Calories 259; Fat 17g (sat 3g, unsat 13g); Protein 16g; Carb 15g; Fiber 3g; Sugars 3g (added sugars 1g); Sodium 431mg; Calc 19% DV; Potassium 25% DV
Green Pea Fritters with Avocado Puree
Hands-on: 20 min.
Total: 20 min.
¼ cup extra-firm silken tofu (2 oz.)
1 Tbsp. all-purpose flour
¼ cup Simply Seasoned Bulgur
⅔ cup frozen green peas, thawed
¼ cup chopped scallion whites
½ tsp. ground cumin
¼ tsp. kosher salt, divided
1½ Tbsp. olive oil, divided
½ ripe avocado
1 small garlic clove, grated
2 tsp. fresh lemon juice, divided
1½ cups torn stemmed lacinato kale
⅓ cup sliced English cucumber
1 thin red onion slice, halved
1. Process tofu and flour in a mini food processor until smooth. Add Simply Seasoned Bulgur; pulse until blended. Add peas, scallion, cumin, and ⅛ teaspoon salt; pulse until combined.
2. Heat 1 tablespoon oil in a medium skillet over medium. Shape pea mixture into 2 patties. (They will be very soft but will firm up as they cook.) Add patties to skillet; gently flatten to ¾-inch thickness. Cook until browned on bottom, 4 to 5 minutes. Carefully turn fritters, and cook until browned, 4 to 5 minutes.
3. Mash avocado, garlic, 1 teaspoon lemon juice, and a dash of salt until smooth.
4. Place kale in a bowl; drizzle with remaining 1½ teaspoons oil. Massage until lightly wilted. Add cucumber, onion, remaining 1 teaspoon lemon juice, and remaining dash of salt; toss to combine. Serve salad and fritters with mashed avocado.
SERVES 1 (serving size: 2 fritters, about 2 cups salad, and about ⅓ cup avocado)
Calories 512; Fat 34g (sat 5g, unsat 27g); Protein 14g; Carb 42g; Fiber 13g; Sugars 8g (added sugars 0g); Sodium 733mg; Calc 13% DV; Potassium 26% DV
Mujadara
Hands-on: 30 min.
Total: 1 hr. 30 min.
Mujadara is a festive, simple Middle Eastern one-pot meal of lentils and rice with crispy fried onion.
7 cups water, divided
1 cup uncooked long-grain brown rice
1½ tsp. kosher salt, divided
3 large yellow onions
¼ cup good-quality extra-virgin olive oil (such as Lucini), divided
6 thyme sprigs
1 Tbsp. ground cumin
1 bay leaf
1 cup uncooked brown or green lentils, rinsed
¼ cup toasted pine nuts
Plain whole-milk yogurt (optional)
Chopped fresh mint (optional)
1. Bring 4 cups water to boil in a small pot over high. Add rice and ½ teaspoon salt, and boil for 10 minutes. Drain. While the rice parcooks, halve and thinly slice the onions horizontally.
2. Heat a medium pot or baking dish with a lid over medium-high, and then add 3 tablespoons olive oil. Add sliced onions, thyme, and remaining 1 teaspoon kosher salt. Reduce heat to medium, and cook, stirring often, until onions are softened and quite browned, about 20 to 25 minutes. Add a sprinkle of water if needed to keep from burning. Remove half of the onions (about 1 cup), and set aside. Add the parcooked rice, cumin, bay leaf, and remaining 1 tablespoon olive oil to pot. Cook, stirring often, until toasted and fragrant, 1 to 2 minutes. Add lentils and remaining 3 cups water. Increase heat to medium-high, and bring to a boil; reduce heat to a very low simmer. Cover and cook until rice and lentils are tender and water is absorbed, about 40 minutes.
3. While mujadara cooks, put reserved half of onions in a small pan, and cook over medium-high, stirring often, until fried and crisp, even blackened in places, about 5 minutes. Set aside.
4. To serve, stir pine nuts into mujadara, and sprinkle with fried onions. If you like, drizzle with additional olive oil and a dollop of yogurt, and top with mint.
SERVES 8 (serving size: about ¾ cup)
Calories 276; Fat 11g (sat 1g, unsat 8g); Protein 8g; Carb 37g; Fiber 6g; Sugars 3g (added sugars 0g); Sodium 367mg; Calc 3% DV; Potassium 10% DV
Zucchini Noodles with Spicy Peanut Sauce
Hands-on: 15 min.
Total: 20 min.
Precut produce helps this staff favorite come together in a flash. Spiralized zucchini and summer squash are in the prepared produce section of many supermarkets; you can also spiralize your own or make ribbons with a vegetable peeler.
¼ cup cornstarch
1 (12-oz.) pkg. extra-firm water-packed tofu, drained, patted dry, and cut into 1-in. cubes
1½ Tbsp. canola oil
¼ cup fresh lime juice
3 Tbsp. creamy peanut butter
3 Tbsp. lower-sodium soy sauce
1 Tbsp. unsalted ketchup
1 Tbsp. Sriracha chili sauce
1 Tbsp. water
2 tsp. light brown sugar
1 tsp. grated peeled fresh ginger
2 (16-oz.) pkg. spiralized zucchini or yellow squash and zucchini
3 cups fresh mung bean sprouts (about 5 oz.)
1 cup matchstick-cut carrots
½ cup chopped fresh cilantro, divided
¼ cup unsalted peanuts, finely chopped and divided
¼ cup chopped fresh mint
4 scallions, cut into 1-in. pieces
4 lime wedges
1. Place cornstarch in a shallow dish. Add tofu; toss to coat, shaking off excess. Heat oil in a large nonstick skillet over medium. Add tofu to pan; cook 8 to 10 minutes or until tofu is brown and crisp, stirring occasionally.
2. Combine lime juice and next 7 ingredients (through ginger) in a bowl, stirring with a whisk. Combine spiralized squash, sprouts, carrots, ¼ cup cilantro, 2 tablespoons peanuts, and mint in a large bowl. Add tofu and peanut butter mixture to bowl; toss. Sprinkle with remaining ¼ cup cilantro, remaining 2 tablespoons peanuts, and scallions. Serve with lime wedges.
SERVES 4 (serving size: 1½ cups)
Calories 406; Fat 22g (sat 3g, unsat 17g); Protein 20g; Carb 40g; Fiber 7g; Sugars 15g (added sugars 3g); Sodium 594mg; Calc 15% DV; Potassium 30% DV
Edamame, Okra, and Green Pea Korma
Hands-on: 20 min.
Total: 20 min.
If you have Madras curry powder, use it for slightly more heat and richer flavor.
5 oz. frozen edamame pods, thawed
1½ Tbsp. olive oil
½ cup chopped red onion
2 garlic cloves, minced
½ tsp. curry powder
¼ tsp. kosher salt
¼ tsp. cayenne pepper
⅔ cup unsweetened almond milk
1 Tbsp. unsalted tomato paste
3 oz. fresh okra (about 7 pods), trimmed and halved lengthwise
¼ cup frozen green peas, thawed
½ cup Simply Seasoned Bulgur, warmed
1. Shell edamame to equal about ⅓ cup; discard pods, and set aside the beans.
2. Heat oil in a medium-size heavy skillet over medium-low. Add onion and garlic; cook, stirring occasionally, until tender, about 10 minutes. Stir in curry powder, salt, and cayenne; cook, stirring constantly, until fragrant, about 30 seconds. Transfer mixture to a blender. Add almond milk and tomato paste; process until smooth.
3. Wipe skillet clean with paper towels. Heat skillet over high. Add okra, cut sides down, and cook until slightly charred, 3 to 4 minutes. Turn pods over, and cook 1 minute. Remove from skillet. Remove skillet from heat, and let cool briefly. Return skillet to medium heat. Add curry sauce, green peas, and shelled edamame to skillet; cook until heated through and sauce thickens slightly, about 4 minutes. Spoon Simply Seasoned Bulgur into a bowl; top with curry mixture and okra.
SERVES 1 (serving size: ½ cup bulgur and about 1¼ cups korma mixture)
Calories 484; Fat 27g (sat 3g, unsat 23g); Protein 15g; Carb 49g; Fiber 13g; Sugars 9g (added sugars 0g); Sodium 865mg; Calc 50% DV; Potassium 24% DV
SIMPLY SEASONED BULGUR
Hands-on: 5 min.
Total: 30 min.
Make a batch of whole grains ahead of time to enjoy in various forms throughout the week—to bulk up salads, stirred into soups, or served as a side. For a gluten-free option, you can use the same amounts and cook times to make a batch of quinoa. Per serving, the quinoa version will contain 124 calories, 4g fat, 4g protein, and 2g fiber.
1⅓ cups water
⅔ cup uncooked bulgur
2 tsp. olive oil
⅜ tsp. kosher salt
1. Bring 1⅓ cups water to a boil in a small saucepan over medium-high. Stir in bulgur; cover, reduce heat to medium-low, and simmer 12 minutes. Remove from heat, and let stand, covered, 10 minutes. Uncover. Drizzle with oil, and sprinkle with salt. Fluff with a fork to combine.
SERVES 4 (serving size: about ½ cup)
Calories 100; Fat 3g (sat 0g, unsat 2g); Protein 3g; Carb 18g; Fiber 3g; Sugars 0g; Sodium 184mg; Calc 1% DV; Potassium 3% DV
Zucchini-Ricotta Pizza
Hands-on: 34 min.
Total: 2 hr. 29 min.
Keep it easy: Roll the dough out on parchment paper, and place the paper right on the hot pizza stone.
2 cups warm water (100°F to 110°F)
3½ tsp. dry yeast
2 tsp. sugar
2 Tbsp. olive oil
1½ tsp. kosher salt, divided
1 tsp. freshly ground black pepper
23.75 oz. white whole-wheat flour (about 5 cups)
Cooking spray
1 pint cherry tomatoes, halved
1 Tbsp. canola oil, divided
¾ cup part-skim ricotta cheese
3 Tbsp. finely chopped fresh basil
2 Tbsp. finely chopped fresh mint
2 Tbsp. 1% low-fat milk
1 garlic clove, grated
2 medium zucchini, shaved (about 2 cups)
2 oz. feta cheese, crumbled (½ cup)
1. Place first 3 ingredients in a stand mixer fitted with the dough hook, and let stand 5 minutes. Stir in olive oil, 1¼ teaspoons salt, and black pepper. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour to bowl; beat at low speed just until combined. Cover; let stand 20 minutes. Uncover; beat at medium-low speed 8 minutes. Turn dough out onto a work surface. Knead 1 minute; form into a ball. Place in a bowl coated with cooking spray; turn to coat. Cover and let rise in a warm place (85°F) about 1 hour. Punch dough down. Divide into 3 portions. Wrap 2 portions in plastic wrap; store in the refrigerator or freezer for another use. Cover remaining dough portion; let rise 30 minutes.
2. Place a pizza stone or baking sheet in oven. Preheat oven to 500°F.
3. Combine tomatoes and 1½ teaspoons canola oil on a foil-lined baking sheet. Bake at 500°F for 7 minutes.
4. Roll dough portion into a 13-inch circle on a large piece of parchment paper; pierce well with a fork. Place on preheated stone; bake at 500°F for 4 minutes. Combine remaining ¼ teaspoon salt, ricotta, basil, mint, milk, and garlic; spread over dough, leaving a ½-inch border. Combine zucchini with remaining 1½ teaspoons canola oil; arrange on pizza. Top pizza with feta. Bake at 500°F for 10 minutes. Top with tomatoes; bake at 500° for 4 minutes. Cut into 8 wedges.
SERVES 4 (serving size: 2 wedges)
Calories 380; Fat 14g (sat 5g, unsat 7g); Protein 18g; Carb 44g; Fiber 7g; Sugars 4g (added sugars 1g); Sodium 566mg; Calc 28% DV; Potassium 16% DV
TRIPLE-DUTY DOUGH
The homemade dough recipe shared below makes three balls of dough—one for this pizza and two for later. Store the wrapped dough in the fridge or freezer until ready to use. (If frozen, you’ll need to thaw overnight before using.) Use it for calzones, breadsticks, or another pizza.
Carrot Orecchiette
Hands-on: 25 min.
Total: 25 min.
Large carrots work best here. For faster prep, use a mandoline for slicing.
1 lb. large carrots, peeled and cut into ⅛-in.-thick coins
1 tsp. ground cumin
½ tsp. ground coriander
¾ tsp. kosher salt, divided
½ tsp. black pepper, divided
¼ cup extra-virgin olive oil, divided
4 oz. uncooked orecchiette pasta
1 Tbsp. red wine vinegar
¼ cup chopped fresh cilantro
2 Tbsp. chopped fresh chives
1 Tbsp. chopped fresh dill
3 oz. goat cheese, crumbled (about ¾ cup)
1. Preheat oven to 475°F.
2. Place carrots on a parchment paper–lined rimmed baking sheet; sprinkle with cumin, coriander, ¼ teaspoon salt, and ¼ teaspoon pepper. Drizzle with 2 tablespoons oil; toss to coat. Spread in an even layer (there will be overlap). Bake at 475°F for 8 minutes. Stir carrots. Spread in an even layer; bake until carrot slices curl and are crisp-tender, about 8 minutes.
3. Cook pasta according to package directions, omitting salt and fat. Drain and transfer to a bowl; add vinegar, remaining 2 tablespoons oil, remaining ½ teaspoon salt, and remaining ¼ teaspoon pepper; toss to coat. Add carrot slices; toss gently to combine. Divide pasta mixture evenly among 4 shallow bowls.
4. Combine cilantro, chives, and dill; sprinkle evenly over pasta. Top with cheese.
SERVES 4 (serving size: about 1¼ cups)
Calories 347; Fat 21g (sat 6g, unsat 13g); Protein 9g; Carb 32g; Fiber 5g; Sugars 6g (added sugars 0g); Sodium 529mg; Calc 11% DV; Potassium 12% DV
Pasta with Miso Cream Sauce
Hands-on: 25 min.
Total: 25 min.
This recipe is quite flexible: Fusilli, penne, or any whole-wheat pasta works well. You could also use mini mozzarella balls to save time.
8 oz. uncooked casarecce pasta
1½ cups whole milk, divided
¼ cup all-purpose flour
3 Tbsp. plus 2 tsp. white miso
1½ cups unsalted vegetable stock (such as Swanson)
½ tsp. black pepper
1 Tbsp. olive oil
3 cups multicolored grape tomatoes (about 10 oz.)
2 tsp. chopped fresh thyme
3 garlic cloves, sliced
1 (6-oz.) pkg. baby spinach
2 oz. fresh mozzarella cheese, diced (about ½ cup) and divided
1. Cook pasta according to package directions, omitting salt and fat; drain pasta.
2. Place ½ cup milk in a bowl; whisk in flour and miso until smooth. In a saucepan, bring stock and remaining 1 cup milk to a boil over high. Whisk in flour mixture, and reduce heat to medium; simmer until slightly thickened, 4 to 5 minutes. Add pepper.
3. Heat oil in a skillet over high. Add tomatoes, and cook, stirring occasionally, until slightly blistered and beginning to pop, 2 to 3 minutes. Add thyme and garlic; cook 1 minute. Add spinach; cook, stirring constantly, until wilted, 2 to 3 minutes. Remove from heat. Add cooked pasta, sauce, and half of cheese to skillet; toss to combine. Serve in shallow bowls, and top evenly with remaining cheese.
SERVES 4 (serving size: 1¾ cups)
Calories 434; Fat 12g (sat 5g, unsat 5g); Protein 20g; Carb 65g; Fiber 7g; Sugars 13g (added sugars 0g); Sodium 665mg; Calc 17% DV; Potassium 14% DV
Tempeh Reubens
Hands-on: 20 min.
Total: 40 min.
Braising may destroy some of the good bacteria on the surface of the tempeh. But as long as the internal temp doesn’t get too high, most of the probiotics will survive.
⅓ cup 2% reduced-fat Greek yogurt
1½ Tbsp. ketchup
¾ cup plus 2 Tbsp. refrigerated sauerkraut (such as Bubbies), drained and divided
1 tsp. Dijon mustard
8 oz. tempeh
1 Tbsp. olive oil
1 cup chopped onion
2 garlic cloves, thinly sliced
1 Tbsp. cider vinegar
1 Tbsp. lower-sodium soy sauce
½ tsp. dried dill
½ tsp. caraway seeds
1¼ cups water
8 (1-oz.) slices whole-grain rye bread, toasted
2 oz. Swiss cheese, shredded (about ½ cup)
1. Place Greek yogurt, ketchup, 2 tablespoons sauerkraut, and mustard in a mini food processor; process until smooth.
2. Cut tempeh in half horizontally; cut each half into 4 slices, forming 8 pieces. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion; cook 5 minutes or until tender. Add garlic; cook 1 minute, stirring constantly. Add vinegar, soy sauce, dill, and caraway, stirring constantly. Add tempeh; cook 1 minute on each side. Add 1¼ cups water; bring to a boil. Reduce heat; simmer, uncovered, 10 minutes or until water evaporates, turning the tempeh pieces occasionally.
3. Preheat broiler to high. Place 4 bread slices in a single layer on a heavy baking sheet. Divide cheese evenly among bread slices. Broil 1 minute or until cheese melts. Top cheese with about 1 tablespoon yogurt mixture, 1½ tablespoons onion mixture, 2 pieces tempeh, and about 3 tablespoons sauerkraut. Spread remaining yogurt mixture evenly over 1 side of remaining 4 bread slices. Place bread, yogurt side down, on top of sauerkraut.
SERVES 4 (serving size: 1 sandwich)
Calories 382; Fat 17g (sat 5g, unsat 8g); Protein 22g; Carb 41g; Fiber 10g; Sugar 6g (added sugar 2g); Sodium 740mg; Calc 29% DV; Potassium 10% DV
THE BENEFITS OF TEMPEH
Fermented soybeans packed into cakes, tempeh is not only an anti-inflammatory but also a great source of plant-based protein, with 16g in just 3 ounces. The whole bean is used (making it less processed than tofu), and it has a nutty, slightly sour, savory flavor. It also packs 9g fiber (a third of your daily needs) into just 3 ounces.
Whole-Grain Veggie Burrito Bowl
Hands-on: 25 min.
Total: 25 min.
This is a Tex-Mex riff on the Korean rice dish bibimbap, in which various toppings are arranged over a bed of rice. Here, burrito bowl must-haves such as smoky black beans, fresh pico de gallo, and slaw top brown rice.
1 (3.5-oz.) bag boil-in-bag brown rice
2 Tbsp. olive oil, divided
1 tsp. ground cumin
3 garlic cloves, minced
¾ tsp. kosher salt, divided
1 (15-oz.) can unsalted black beans, undrained
1 Tbsp. chopped chipotle chiles, canned in adobo sauce
1 cup chopped cherry or grape tomatoes
⅓ cup finely chopped onion
¼ cup chopped fresh cilantro
1½ Tbsp. fresh lime juice, divided
1 jalapeño pepper, seeded and finely chopped
1 ⅓ cups very thinly sliced red cabbage
3 oz. queso fresco, crumbled (about ¾ cup)
1 ripe avocado, peeled and sliced
1. Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1½ tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1½ minutes, stirring frequently. Stir in rice and ¼ teaspoon kosher salt.
2. Partially drain black beans. Place beans and remaining liquid in a small saucepan; stir in chipotle chiles and ¼ teaspoon salt. Bring bean mixture to a boil; reduce heat, and simmer 5 minutes.
3. Combine remaining ¼ teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine.
4. Combine remaining 1½ teaspoons oil, remaining 1½ teaspoons juice, and cabbage; toss well.
5. Divide rice mixture evenly among 4 shallow bowls. Divide bean mixture, tomato mixture, cabbage mixture, cheese, and avocado evenly over rice.
SERVES 4 (serving size: about ½ cup rice mixture, ⅓ cup bean mixture, ⅓ cup tomato mixture, ⅓ cup cabbage mixture, 3 tablespoons cheese, and ¼ avocado)
Calories 380; Fat 18g (sat 4g, unsat 11g); Protein 13g; Carb 44g; Fiber 10g; Sugars 4g (added sugars 0g); Chol 15mg; Calc 20% DV; Potassium 20% DV
Black Bean Tostadas
Hands-on: 30 min.
Total: 30 min.
You’ll never miss the meat and cheese in these vegan tostadas. Store-bought refried black beans, quick-steam green beans, and tostada shells make this a breeze to throw together.
½ cup water
½ cup white vinegar
¼ cup granulated sugar
1 cup thinly sliced radishes
1 large (8-oz.) red onion, cut into ½-in. rings
1½ Tbsp. olive oil, divided
2 ears fresh corn
1½ cups lower-sodium refried black beans (such as Amy’s Organic)
6½ Tbsp. salsa (such as Frontera Chipotle Salsa), divided
¼ tsp. kosher salt, divided
4 oz. arugula (about 4 cups)
1 (8-oz.) steam-in-bag haricots verts (French green beans), cooked
1 cup cherry tomatoes, halved
8 tostada shells
½ ripe avocado, sliced
1 (2.5-oz.) pkg. plantain strips (such as Tumbis)
½ cup chopped fresh cilantro
1. Preheat broiler with oven rack 6 inches from heat. Place baking sheet in oven (do not remove pan while oven preheats).
2. Add ½ cup water, vinegar, and sugar to a saucepan over high; bring to a boil, stirring to dissolve sugar. Place radishes in a heatproof bowl; add vinegar mixture.
3. Toss onion rings with 1 tablespoon olive oil in a medium bowl. Brush corn with remaining ½ tablespoon oil. Carefully remove pan from oven; add onion and corn to pan, and broil until charred, about 15 minutes, turning halfway through. Adjust oven temperature to 400°F.
4. Combine refried beans, 1½ tablespoons salsa, and ⅛ teaspoon salt in a small saucepan over medium; cook mixture until warm, about 5 minutes.
5. Cut corn kernels off cob; combine with arugula, cooked green beans, tomatoes, remaining 5 tablespoons salsa, and remaining ⅛ teaspoon salt in a large bowl.
6. Bake tostada shells on a baking sheet until warmed, about 1 minute. Spread 3 tablespoons bean mixture on each tostada shell. Top each with 3 onion rings, ½ cup arugula mixture, 2 tablespoons drained pickled radishes, avocado, plantain strips, and 1 tablespoon cilantro.
SERVES 4 (serving size: 2 tostadas)
Calories 536; Fat 23g (sat 6g, unsat 15g); Protein 14g; Carb 74g; Fiber 15g; Sugars 14g (added sugars 2g); Sodium 724mg; Calc 17% DV; Potassium 17% DV
Risotto Milanese
Hands-on: 45 min.
Total: 45 min.
Super-creamy rice and a knob of next-level butter deliver pure comfort in this risotto. Though Arborio rice can work just fine here, pros prefer carnaroli’s superior creaminess. You can find it at gourmet markets. The acidity of dry white wine cuts through risotto’s richness. Pinot Grigio and Sauvignon Blanc work well; avoid oaky Chardonnay.
3½ cups unsalted vegetable stock
1 Tbsp. extra-virgin olive oil
1 cup finely chopped yellow onion (about 1 onion)
1 cup uncooked carnaroli or Arborio rice
½ cup dry white wine
¼ tsp. saffron threads
2 oz. Parmigiano-Reggiano cheese, finely grated (about ½ cup)
1½ Tbsp. unsalted pastured cultured butter
½ tsp. kosher salt
½ tsp. freshly ground black pepper
1. Heat stock in a small saucepan over medium-high until simmering; reduce heat to low, and cover to keep warm.
2. Heat oil in a medium saucepan or Dutch oven over medium. Add onion; cook, stirring often, until tender and translucent but not browned, about 7 minutes. Increase heat to medium-high. Add rice, and cook, stirring occasionally, until toasted, about 2 minutes. Add wine and saffron; cook, stirring often, until liquid is almost completely evaporated, about 3 minutes.
3. Add 1 cup of hot stock, and cook, stirring constantly, until liquid is almost absorbed. Repeat procedure 2 times. Add up to remaining ½ cup stock, and cook, stirring constantly, until rice is al dente. (Total cooking time is about 22 minutes.) Remove from heat. Add cheese, butter, salt, and pepper; stir until fully incorporated. Serve immediately.
SERVES 6 (serving size: about ¾ cup)
Calories 238; Fat 8g (sat 4g, unsat 3g); Protein 8g; Carb 30g; Fiber 2g; Sugars 2g (added sugars 0g); Sodium 409mg; Calc 9% DV; Potassium 2% DV
Mushroom French Dip Sandwiches
Hands-on: 1 hr.
Total: 1 hr. 15 min.
Our impressive makeover shaves off calories, sat fat, and sodium—and will satisfy even the most devoted meat lover.
2 tsp. unsalted butter
2½ Tbsp. olive oil, divided
2 large yellow onions, vertically sliced
¼ tsp. kosher salt
1¼ lb. portobello mushroom caps, gills removed, sliced into strips
¾ cup lower-sodium vegetable broth
⅓ cup dry sherry
1 Tbsp. vegetarian or vegan Worcestershire sauce
2 tsp. chopped fresh thyme
1 tsp. lower-sodium soy sauce
¼ tsp. black pepper
2 Tbsp. Dijon mustard
½ tsp. prepared horseradish
4 (2-oz.) whole-wheat hoagie rolls, split
4 very thin Swiss cheese slices (such as Sargento Ultra Thin)
1. Heat butter and 1½ teaspoons oil in a large skillet over medium. Add onions; cook, stirring occasionally, 10 minutes. Reduce heat to medium-low; cook, stirring occasionally, until golden, about 30 minutes. Stir in salt; cook 5 minutes.
2. Heat 1 tablespoon oil in a separate large skillet over medium-high. Arrange half of mushrooms in skillet in a single layer and cook, undisturbed, until golden brown, about 3 minutes. Stir and cook, stirring often, until golden brown all over, about 5 minutes. Transfer mushrooms to a bowl. Repeat process with remaining 1 tablespoon oil and remaining mushrooms.
3. Return cooked mushrooms to pan. Add broth, sherry, Worcestershire, thyme, soy sauce, and pepper. Bring mixture to a boil. Reduce to a simmer; cook 5 minutes. Using tongs, remove mushrooms to a bowl. Divide the jus evenly among 4 ramekins.
4. Stir together mustard and horseradish in a bowl. Spread on top halves of rolls.
5. Preheat broiler to high. Arrange ¾ cup mushrooms on bottom half of each roll. Top each with ¼ cup onions. Tear each cheese slice in half; place two halves on each sandwich. Place sandwiches on a baking sheet; cover with top halves of rolls. Broil until cheese melts, 1 to 2 minutes. Serve with jus for dipping.
SERVES 4 (serving size: 1 sandwich and 2 Tbsp. jus)
Calories 365; Fat 16g (sat 4g, unsat 10g); Protein 13g; Carb 43g; Fiber 7g; Sugars 8g (added sugars 0g); Sodium 742mg; Calc 12% DV; Potassium 14% DV
Extra-Crispy Veggie-Packed Pizza
Hands-on: 15 min.
Total: 20 min.
Our taste testers loved this pizza’s crunchy crust and zingy zucchini salad, but the real hero was the halloumi—a dry, salty cheese similar to feta (which you could sub if you can’t find halloumi). Sodium amounts vary among brands, so check the label.
1 Tbsp. white wine vinegar
1 Tbsp. canola oil
½ tsp. kosher salt, divided
¼ tsp. black pepper
1 cup shaved zucchini strips (from 1 zucchini)
1 (5-oz.) thin whole-wheat pizza crust (such as 365 Everyday Value)
¼ cup refrigerated basil pesto
2 ½ oz. halloumi or feta cheese, crumbled (about ⅔ cup)
2 medium tomatoes, thinly sliced
⅛ tsp. crushed red pepper
1 (2-oz.) pkg. baby spring mix (about 4 cups)
½ cup thinly sliced red onion
¼ cup chopped fresh basil
1. Preheat oven to 400°F with oven rack in top position. Stir together vinegar, oil, ¼ teaspoon salt, and black pepper in a medium bowl. Stir in zucchini; let stand at room temperature 10 minutes.
2. Meanwhile, place pizza crust on a baking sheet; spread pesto over crust. Sprinkle cheese evenly over pesto, and top with tomatoes and crushed red pepper. Bake on top rack at 400°F until slightly crispy, about 6 minutes. Turn broiler to high, and broil until cheese is bubbly, 1 to 2 minutes. Remove from oven, and let cool 2 minutes.
3. Add baby spring mix, onion, and basil to zucchini mixture; toss to combine. Arrange salad mixture evenly over pizza. Sprinkle with remaining ¼ teaspoon salt. Cut into 8 slices; serve immediately.
SERVES 4 (serving size: 2 slices)
Calories 280; Fat 18g (sat 6g, unsat 10g); Protein 12g; Carb 6g; Fiber 5g; Sugars 2g (added sugars 0g); Sodium 738mg; Calc 29% DV; Potassium 5% DV
SMART SOLUTION
This low-carb, high-fiber pizza packed with fresh vegetables is a great way to help manage diabetes or simply cut down on carbohydrate intake. This crust is sturdy, making it ideal for piling on colorful, fresh produce.