CHAPTER FOUR
Appetizers, Sides & Salads
The recipes in this chapter will help you start a party or round out your meal. You’ll find flavor-rich appetizers and beautiful seasonal side dishes to satiate almost any craving.
Creamy Hummus with Spiced Ground Beef
Creamy Hummus with Spiced Ground Beef
Hands-on: 20 min.
Total: 20 min.
Typically, this style of supersmooth hummus starts with dried chickpeas; we discovered a shortcut with canned chickpeas where a little baking soda softens or dissolves the peas’ skins. Be sure to use a blender; a food processor will not get the hummus this smooth. Serve with soft whole-wheat pita and crudités.
1 (15-oz.) can unsalted chickpeas
1½ tsp. baking soda
⅓ cup tahini (sesame seed paste)
5 Tbsp. fresh lemon juice (about 2 lemons), divided
¼ to ½ cup water
¾ tsp. kosher salt, divided
5 garlic cloves, minced and divided
1 Tbsp. olive oil
⅔ cup finely chopped yellow onion
8 oz. 93% lean ground beef
½ tsp. ground cumin
½ tsp. ground coriander
¼ tsp. crushed red pepper
⅓ cup golden raisins
¼ cup chopped fresh flat-leaf parsley
1. Pour chickpeas and liquid from can into a small saucepan; stir in baking soda. Bring to a simmer over medium; cook, stirring occasionally, 3 to 5 minutes or until heated through. Drain and rinse in saucepan with cold water until chickpeas are room temperature; discard any skins that float to the top. Drain well.
2. Place chickpeas, tahini, ¼ cup lemon juice, ¼ cup water, ½ teaspoon salt, and 1 minced garlic clove in a blender; process until completely smooth and creamy, about 2 minutes, stopping to scrape sides as needed. Add up to ¼ cup more water, 1 tablespoon at a time, as needed. Let stand 5 minutes.
3. Heat a large skillet over medium. Add oil; swirl to coat. Add onion and remaining 4 minced garlic cloves; cook 2 minutes, stirring often. Add beef, cumin, coriander, crushed red pepper, and remaining ¼ teaspoon salt; cook, stirring occasionally to crumble, until beef is browned, about 5 minutes. Stir in raisins; cook 1 minute. Remove from heat; stir in parsley and remaining 1 tablespoon lemon juice.
4. Spread hummus in a thin layer on a large plate or platter; top evenly with the beef mixture.
SERVES 4 (serving size: ½ cup hummus and a scant ½ cup beef topping)
Calories 399; Fat 19g (sat 4g, unsat 13g); Protein 22g; Carb 39g; Fiber 6g; Sugars 10g (added sugars 0g); Sodium 553mg; Calc 10% DV; Potassium 19% DV
Chunky Muhammara
Hands-on: 10 min.
Total: 25 min.
Build a healthy appetizer platter with this flavor-packed dip at the center—surround it with crunchy vegetables and whole-wheat flatbread for dipping, and add a tin of oil-packed sardines, olives, nuts, feta cheese, marinated artichokes, and some dried and fresh fruit for a colorful, well-rounded meal.
2 large red bell peppers (about 1 ¼ lb.), halved and seeded
1½ oz. whole-wheat pita or lavash
1½ Tbsp. extra-virgin olive oil
1 Tbsp. pomegranate molasses
2 tsp. Aleppo pepper
1 tsp. ground cumin
¾ tsp. kosher salt
1 large garlic clove, chopped
⅔ cup chopped toasted walnuts
1. Preheat broiler with oven rack in top position. Place bell pepper halves on a foil-lined baking sheet, skin sides up; flatten slightly by pressing with heel of hand. Broil until blackened, 8 to 10 minutes. Remove from oven, and wrap in foil used to line pan. Let stand 10 minutes. Rub off and discard skins.
2. Place pita in a food processor; process until coarsely ground, about 30 seconds. Add bell peppers, oil, pomegranate molasses, Aleppo pepper, cumin, salt, and garlic; process until smooth, stopping to scrape sides as needed. Add walnuts; pulse until almost smooth but with some small chunks, 4 to 5 times.
SERVES 8 (serving size: ¼ cup)
Calories 121; Fat 9g (sat fat 1g, unsat fat 8g); Protein 3g; Carb 8g; Fiber 2g; Sugars 3g (added sugars 0g); Sodium 206mg; Calc 2% DV; Potassium 4% DV
Salsa-Roasted Potatoes
Hands-on: 15 min.
Total: 40 min.
That jar of salsa hanging out in the back of your fridge has more in store for it than a date with a bag of tortilla chips. This easy recipe offers another option for that lycopene-rich salsa.
1 lb. halved baby Yukon Gold potatoes
Cooking spray
1 Tbsp. olive oil
1 tsp. chili powder
1 tsp. ground cumin
½ cup salsa
4 lime wedges
¼ cup chopped fresh cilantro
⅛ tsp. kosher salt
1. Preheat oven to 400°F.
2. Place potatoes on a rimmed baking sheet lined with aluminum foil. Coat potatoes generously with cooking spray. Bake 15 minutes.
3. Combine olive oil, chili powder, and cumin in a microwavable bowl; microwave at HIGH until fragrant, about 1 minute, stirring after 30 seconds. Add potatoes and salsa to olive oil mixture; toss to coat. Return potatoes to baking sheet; bake 15 minutes. Squeeze lime wedges over potatoes; sprinkle with cilantro and salt.
SERVES 4 (serving size: about ½ cup)
Calories 119; Fat 4g (sat 0g, unsat 3g); Protein 2g; Carb 21g; Fiber 4g; Sugars 3g (added sugars 0g); Sodium 309mg; Calc 1% DV; Potassium 2% DV
Cabbage Salad with Miso Vinaigrette
Hands-on: 10 min.
Total: 10 min.
Fresh cabbage is all about crunch. Napa cabbage can absorb bold vinaigrettes without losing its crisp bite. Carrots, red onion, and daikon radish add even more crunch.
3 Tbsp. unseasoned rice vinegar
2 Tbsp. red miso paste
1 Tbsp. canola oil
1 Tbsp. toasted sesame oil
2 tsp. reduced-sodium soy sauce
2 tsp. honey
1 garlic clove, thinly sliced
1 cup julienne-cut carrot (about 2 medium)
¾ cup thinly vertically sliced red onion
1 (1-lb.) head napa cabbage, coarsely chopped (about 5 cups)
1 medium daikon radish, peeled, halved lengthwise, and thinly sliced (about 8 oz.)
¼ tsp. kosher salt
¼ tsp. freshly ground black pepper
½ cup roasted unsalted cashews
¼ cup fresh cilantro leaves
2 Tbsp. toasted sesame seeds
1. Combine first 7 ingredients in a small bowl, stirring with a whisk. Combine carrot, onion, cabbage, and radish in a large bowl. Add vinegar mixture, salt, and pepper to cabbage mixture; toss well to coat. Sprinkle cashews, cilantro, and sesame seeds over salad.
SERVES 8 (serving size: about ⅔ cup)
Calories 172; Fat 12g (sat 2g, unsat 9g); Protein 4g; Carb 14g; Fiber 3g; Sugars 6g (added sugars 2g); Sodium 249mg; Calc 10% DV; Potassium 8% DV
Creamed Greens with Farro
Hands-on: 20 min.
Total: 40 min.
This side dish offers a healthy dose of greens paired with chewy farro and combined in a rich sauce. The panko topping offers satisfying crunch to finish it off.
1½ Tbsp. olive oil, divided
½ cup chopped yellow onion
1 tsp. minced garlic
12 oz. Swiss chard, stemmed and coarsely chopped (2 bunches)
14 oz. lacinato kale, stemmed and coarsely chopped (2 bunches)
1 cup unsalted chicken stock
½ tsp. black pepper
¼ tsp. kosher salt
3 oz. ⅓-less-fat cream cheese, softened
1½ oz. reduced-fat provolone cheese, shredded (⅓ cup)
2 Tbsp. grated Parmesan cheese
2 cups cooked unpearled farro
⅓ cup whole-wheat panko (Japanese breadcrumbs)
1. Heat 1 tablespoon oil in an ovenproof skillet over medium-high. Add onion; sauté 4 minutes. Add garlic; cook 30 seconds. Add greens in batches, stirring to wilt. Add stock, pepper, and salt. Reduce heat, and simmer 12 minutes. Stir in cheeses and farro.
2. Preheat broiler with oven rack in top position.
3. Combine remaining 1½ teaspoons oil and panko in a bowl; sprinkle over pan. Broil 4 minutes or until golden.
SERVES 10 (serving size: about ½ cup)
Calories 134; Fat 6g (sat 2g, unsat 2g); Protein 7g; Carb 19g; Fiber 4g; Sugars 2g (added sugars 0g); Sodium 236mg; Calc 13% DV; Potassium 9% DV
Maple-Caraway Brussels Sprouts
Hands-on: 20 min.
Total: 25 min.
Caraway seeds toast and infuse the butter as it browns, giving the Brussels sprouts a beautifully bronzed look and adding nutty depth.
1½ Tbsp. unsalted butter, divided
1½ tsp. olive oil
1 Tbsp. chopped fresh thyme
2 tsp. caraway seeds
1 lb. Brussels sprouts, trimmed and halved
2 cups thinly vertically sliced onion (about 1 large onion)
6 garlic cloves, thinly sliced
¼ cup pure maple syrup
3 Tbsp. sherry vinegar
1 tsp. Dijon mustard
½ tsp. kosher salt
½ tsp. black pepper
1. Heat 1½ teaspoons butter, oil, thyme, and caraway in a large nonstick skillet over medium-low, swirling until butter melts. Cook for 2 to 3 minutes or until the butter starts to foam.
2. Increase heat to medium-high. Add Brussels sprouts to pan; cook 6 to 7 minutes or until browned and crisp-tender. Remove from pan. Add onion and garlic to pan; sauté 6 minutes. Return Brussels sprouts to pan. Stir in syrup, vinegar, mustard, and salt; cook 2 minutes. Remove pan from heat; stir in remaining 1 tablespoon butter and pepper.
SERVES 6 (serving size: ½ cup)
Calories 129; Fat 4g (sat 2g, unsat 2g); Protein 3g; Carb 21g; Fiber 4g; Sugars 11g (added sugars 8g); Sodium 203mg; Calc 7% DV; Potassium 12% DV
Grapefruit, Apple, and Pomegranate Salad
Hands-on: 25 min.
Total: 25 min.
This quick fruit salad gives you 133% of your daily recommended intake of vitamin C. It’s also superfun to eat: The pearls of grapefruit pulp and delicate flakes of sea salt pop on the tongue. A drizzle of honey will tame the pucker from the fruit and the serrano heat. Use the chile sparingly; a little goes a very long way here.
3 cups pink or red grapefruit sections (about 3 large)
2 cups julienne-cut Granny Smith apple
⅓ cup pomegranate arils
¼ cup chopped fresh mint
1 Tbsp. seeded minced serrano chile
2 Tbsp. fresh lime juice
1 Tbsp. honey
⅛ tsp. flaked sea salt (such as Maldon)
1. Arrange grapefruit and apple on a platter; sprinkle with pomegranate, mint, and minced chile. Combine juice and honey in a small bowl; drizzle over salad. Sprinkle with flaked sea salt.
SERVES 4 (serving size: about ¾ cup)
Calories 121; Fat 0g; Protein 2g; Carb 30g; Fiber 4g; Sugars 22g (added sugars 4g); Sodium 74mg; Calc 3% DV; Potassium 10% DV
Baked Coconut Plantains
Hands-on: 10 min.
Total: 30 min.
With their crisp exterior, tender and creamy interior, and hint of coconut flavor, these plantains are irresistible. Like bananas, very ripe plantains will have black skin—these are the sweetest and softest. To peel a plantain, cut off the tips at both ends, and then cut a lengthwise slit through the skin. Remove the peel in one piece.
4 very ripe plantains, diagonally sliced
¼ cup coconut oil, melted
½ tsp. kosher salt
½ tsp. flaked sea salt
1. Preheat oven to 400°F with rack 6 inches from heat.
2. Toss together plantain slices, oil, and kosher salt; spread in a single layer on a baking sheet. Roast at 400°F until plantains are lightly golden on bottom, about 15 minutes. Turn slices over, and continue roasting until evenly cooked and soft, about 15 minutes. Increase oven temperature to broil, and broil until deeply golden, 1 to 2 minutes. Sprinkle with flaked salt; serve warm.
SERVES 8 (serving size: ½ cup)
Calories 170; Fat 7g (sat 6g, unsat 1g); Protein 1g; Carb 29g; Fiber 2g; Sugars 13g (added sugars 0g); Sodium 258mg; Calc 0% DV; Potassium 13% DV
Celery Salad with Celery Seed Vinaigrette
Hands-on: 20 min.
Total: 20 min.
We love that this salad comes together with kitchen staples you’re likely to have on hand. Celery seeds taste like the herby essence of celery, with a touch of natural sodium so you don’t need as much added salt. You can also mix it into potato salad, sprinkle on poached white fish, and stir into pickling brines.
3 cups diagonally sliced peeled celery (about 5 large stalks)
3 cups shaved carrots (about 3 large)
1 (6-oz.) pkg. large cremini mushrooms, very thinly sliced
½ cup packed celery leaves
½ cup packed fresh flat-leaf parsley leaves
2 Tbsp. extra-virgin olive oil
1 tsp. grated lemon rind
2 Tbsp. fresh lemon juice
1 Tbsp. minced shallot
2 tsp. chopped fresh thyme
2 tsp. celery seeds
2 tsp. honey
⅜ tsp. kosher salt
¼ tsp. black pepper
1 oz. Parmigiano-Reggiano cheese, finely grated (about ⅔ cup), divided
1. Combine celery, carrots, mushrooms, celery leaves, and parsley leaves in a bowl.
2. Whisk together oil, rind, juice, shallot, thyme, celery seeds, honey, salt, and pepper in a medium bowl. Add dressing and half of the cheese to vegetables, and toss to coat. Top each serving with remaining cheese.
SERVES 6 (serving size: 1 cup)
Calories 97; Fat 6g (sat 1g, unsat 5g); Protein 3g; Carb 8g; Fiber 2g; Sugars 4g (added sugars 1g); Sodium 252mg; Calc 8% DV; Potassium 10% DV
Snap Peas with Feta
Hands-on: 12 min.
Total: 12 min.
Vibrant, green sugar snap peas are at their peak in the spring, when they’re sweetest and most tender. They’re best either barely cooked or served raw, which preserves their irresistible crunch.
8 oz. trimmed fresh sugar snap peas
¼ cup plain 2% reduced-fat Greek yogurt
2 Tbsp. red wine vinegar
2 Tbsp. water
1 tsp. finely minced garlic
1 Tbsp. fresh lemon juice
2 oz. crumbled feta cheese, divided
½ cup chopped fresh mint, divided
1 tsp. lemon zest
2 Tbsp. toasted sesame seeds
1. Cook sugar snap peas in a large saucepan of boiling water, stirring often, until bright green, about 1 minute. Using a slotted spoon, transfer peas to a large bowl of ice water. Let peas stand for 5 minutes; drain. Pat peas dry with paper towels.
2. Place yogurt, vinegar, 2 tablespoons water, garlic, lemon juice, 1 ounce feta cheese, and ¼ cup mint in a blender; process on high until creamy, 1 to 2 minutes.
3. In a serving bowl, drizzle peas with yogurt mixture; toss well to coat. Sprinkle with lemon zest, sesame seeds, remaining 1 ounce feta cheese, and remaining ¼ cup mint.
SERVES 4 (serving size: 1 cup)
Calories 95; Fat 5g (sat 2g, unsat 3g); Protein 6g; Carb 7g; Fiber 2g; Sugars 3g (added sugars 0g); Sodium 190mg; Calc 12% DV; Potassium 1% DV
Charred Chard and Shallots
Hands-on: 11 min.
Total: 15 min.
This recipe uses chard leaves, but don’t discard the stems. Chop and add to an omelet, or sauté them in a little olive oil and use as a flavor booster in a grilled cheese sandwich. To turn this side into a vegetarian main dish, top with chickpeas and crumbled feta.
Cooking spray
1 lb. rainbow chard
½ cup sliced shallots
¼ cup golden raisins
2 Tbsp. extra-virgin olive oil
1 Tbsp. fresh lemon juice
⅛ tsp. kosher salt
⅛ tsp. black pepper
1. Spray 2 rimmed baking sheets with cooking spray. Trim stems from rainbow chard and reserve for another use. Divide chard leaves and shallots evenly between prepared pans; lightly coat vegetables with cooking spray. Broil on high, 1 pan at a time, until partially charred, 4 to 5 minutes.
2. Chop chard into large pieces. Place chard mixture on a platter. Top with raisins, olive oil, lemon juice, salt, and pepper.
SERVES 4 (serving size: 1 cup)
Calories 119; Fat 7g (sat 1g, unsat 6g); Protein 2g; Carb 14g; Fiber 2g; Sugars 8g (added sugars 0g); Sodium 215mg; Calc 5% DV; Potassium 12% DV
THE CASE FOR CHARRING
Those deliberately overbrowned edges make an enormous flavor impact with zero added calories, sodium, or fat. Charred vegetables are particularly delicious.
Broccoli-and-Kraut Slaw
Hands-on: 15 min.
Total: 25 min.
Using fresh broccoli instead of bagged broccoli slaw makes for a sweeter, more flavorful end product. Look for refrigerated sauerkraut either in the deli or by the tofu in your local grocery store (canned sauerkraut lacks probiotics).
⅓ cup plain whole-milk Greek yogurt
3 Tbsp. rice vinegar
2 Tbsp. canola oil
1½ Tbsp. honey
1 Tbsp. white miso
2 tsp. minced garlic
¼ tsp. freshly ground black pepper
1 medium head broccoli (about 24 oz.)
2 cups grated red cabbage
1 cup shaved red onion
½ cup thinly sliced scallions
⅓ cup golden raisins
⅓ cup drained refrigerated sauerkraut
1. Whisk together yogurt, vinegar, oil, honey, miso, garlic, and pepper in a small bowl; set aside.
2. Trim and peel broccoli stalk. Cut head in half lengthwise. Starting at the crown, thinly slice both halves, including the stalk. (Or fit food processor with large-hole grating disk. Working with a few pieces at a time, push broccoli pieces and stems through food chute until grated.)
3. Place sliced broccoli, cabbage, red onion, scallions, raisins, and sauerkraut in a large bowl. Add miso-yogurt dressing; toss until evenly coated. Let stand 10 minutes before serving.
SERVES 6 (serving size: about 1½ cups)
Calories 153; Fat 6g (sat 1g, unsat 5g); Protein 5g; Carb 23g; Fiber 5g; Sugars 14g (added sugars 4g); Sodium 216mg; Calc 9% DV; Potassium 14% DV
Grilled Camembert with Macerated Cherries and Rosemary
Hands-on: 20 min.
Total: 30 min.
You can also try this with blueberries, diced plums, or sliced peaches.
1½ cups pitted cherries, halved
1 tsp. finely chopped fresh rosemary
1 tsp. sugar
¼ tsp. kosher salt
¼ tsp. freshly ground black pepper
1 (5-in.) wheel Camembert cheese (about 8 oz.), at room temperature
Cooking spray
32 table water crackers
1. Combine cherries, rosemary, sugar, salt, and pepper in a small saucepan over medium-high heat; cook for 6 minutes or until the cherries release their juices and juices are slightly thickened. Cool completely.
2. Preheat grill to low. Once grill is heated, coat grill rack and one side of cheese with cooking spray. Place cheese, coated side down, on grill rack; cook, covered, 5 minutes or until the rind is soft. Invert cheese onto a plate. Spoon cherry mixture over top. Serve with crackers.
SERVES 16 (serving size: 2 crackers, ½ oz. cheese, and about 1 Tbsp. cherry mixture)
Calories 107; Fat 4g (sat 2g, unsat 1g); Protein 4g; Carb 14g; Fiber 1g; Sugars 7g (added sugars 0g); Sodium 149mg; Calc 6% DV; Potassium 4% DV
Smoked Salmon Deviled Eggs
Hands-on: 15 min.
Total: 25 min.
In these tasty deviled eggs, ⅓-less-fat cream cheese adds some richness along with the yolks.
8 large eggs
3 Tbsp. canola mayonnaise
2 Tbsp. chopped fresh dill
2 tsp. lemon juice
1 tsp. Dijon mustard
2 oz. chopped cold-smoked salmon
1 oz. ⅓-less-fat cream cheese, softened
1 Tbsp. chopped fresh chives
½ tsp. black pepper
1. Arrange eggs in a saucepan; cover with water. Bring to a boil. Cover; remove from heat. Let stand 10 minutes; drain. Cool eggs in a bowl of cold water; drain and peel.
2. Halve eggs lengthwise; scoop yolks into a bowl. Add canola mayonnaise, dill, lemon juice, Dijon mustard, salmon, and cream cheese; stir until well combined. Spoon yolk mixture evenly into centers of whites. Sprinkle eggs evenly with chives and black pepper.
SERVES 8 (serving size: 2 egg halves)
Calories 104; Fat 7g (sat 2g, unsat 5g); Protein 8g; Carb 1g; Fiber 0g; Sugars 0g (added sugars 0g); Sodium 196mg; Calc 3% DV; Potassium 2% DV
Creamed Corn
Hands-on: 15 min.
Total: 25 min.
Golden and crisp, corn is one of summer’s most glorious gifts. Corn puree gives this dish its velvety texture without adding loads of cream.
1 Tbsp. unsalted butter
½ cup minced sweet onion
4 cups fresh corn kernels
½ cup water
3 Tbsp. heavy cream
½ tsp. kosher salt
¼ tsp. black pepper
⅛ tsp. nutmeg
Chopped fresh parsley (optional)
1. Melt butter in a large skillet over medium-high; add onion, and cook until softened, about 5 minutes. Stir in corn and water. Cover and cook 10 minutes.
2. Transfer half of corn mixture to a blender. Remove center of blender lid; secure lid, and place a clean towel over opening. Process until smooth. Add puree to skillet; stir in heavy cream, kosher salt, pepper, and nutmeg. Cook over medium until thickened and heated through. Garnish with chopped fresh parsley, if desired.
SERVES 6 (serving size: about ½ cup)
Calories 132; Fat 6g (sat 3g, unsat 2g); Protein 4g; Carb 20g; Fiber 2g; Sugars 7g (added sugars 0g); Sodium 177mg; Calc 1% DV; Potassium 6% DV
CHOOSING CORN
When buying corn, seek out the freshest ears you can find for the sweetest flavor—the sugars begin to turn into starch after it’s picked.
Grilled Wedge-Salad Slaw
Hands-on: 40 min.
Total: 45 min.
We took the irresistible toppings from a wedge salad—namely bacon and blue cheese dressing—and added them to coleslaw. The cabbage goes onto the grill in wedges to pick up smoky char, then is chopped for the slaw.
6 bacon slices, coarsely chopped
1 head green cabbage (about 2¼ lb.), cut into 8 wedges
Cooking spray
1 pt. cherry tomatoes, halved
2 medium scallions, thinly sliced (about ½ cup)
1 oz. blue cheese, crumbled (about ¼ cup)
¼ cup canola mayonnaise
¼ cup olive oil
2 tsp. white wine vinegar
½ tsp. black pepper
¼ tsp. kosher salt
1. Cook bacon in a skillet over medium, stirring often, until crisp, 10 to 12 minutes. Drain on a paper towel–lined plate.
2. Preheat grill to medium-high (about 450°F). Spray cut sides of cabbage with cooking spray. Grill, uncovered, until charred and tender, 2 to 3 minutes per side. Transfer to a cutting board, and coarsely chop. Transfer to a large bowl. Add bacon, tomatoes, and scallions.
3. Stir together blue cheese, mayonnaise, oil, vinegar, pepper, and salt in a small bowl. (Mixture will look curdled.) Drizzle over cabbage mixture, and toss to coat. Serve immediately.
SERVES 8 (serving size: 1 cup)
Calories 163; Fat 12g (sat 2g, unsat 9g); Protein 6g; Carb 13g; Fiber 6g; Sugars 6g (added sugars 0g); Sodium 248mg; Calc 10% DV; Potassium 15% DV