DINNER

Vegetables, Meat, Poultry, Fish and Shellfish, and Meatless

THE ONE GRAIN BRAIN diet caveat that many cooks find difficult is the elimination of grains and starches on the dinner plate. However, with the variety of delectable dishes in this section, I believe you will very quickly forget about potatoes, bread, and pasta. I have listed vegetable dishes first, as I encourage you to think of vegetables as the center of the plate with proteins as the accompaniment, but we do have a few non-meat main courses also. In all cases, please remember that I advocate organically grown produce; extra-virgin olive oil; organic unsalted butter; grass-fed, pasture-raised meats; and wild, line-caught (when appropriate) fish.

Vegetables

Caponata

SERVES 16

Although caponata can be eaten immediately, it is best after it rests for a day. This gives the flavors a chance to mellow and meld. It keeps very well and is terrific to have on hand for snacking or to use as a main course or in a salad. When seasoning, if you are adding capers, remember that they are going to add some salt to the mix.

⅓ cup extra-virgin olive oil

2 cups diced red onion

2 teaspoons minced garlic

2 pounds eggplant, cut into cubes

2 large red or green bell peppers, seeded and diced

1 (28-ounce) can diced tomatoes, with their juice

¾ cup chopped green olives

1 tablespoon chopped fresh basil

1 teaspoon chopped fresh oregano

¾ cup red wine vinegar

Salt and pepper

¼ cup capers, optional

Heat the oil in a large nonstick frying pan over medium heat. Add the onion and garlic and cook, stirring frequently, for 5 minutes. Add the eggplant and continue to cook, stirring, just until the eggplant softens, about 20 minutes more.

Stir in the bell peppers, tomatoes, olives, basil, and oregano. Cook just until the vegetables have softened a bit, about 10 minutes. Stir in the vinegar, season with salt and pepper to taste, and bring to a boil.

Remove from the heat, stir in the capers (if using), and set aside to cool. Serve at room temperature.

VARIATIONS: You can add 1 large chopped zucchini with the other vegetables, and/or ½ cup pine nuts along with the capers.

Nutritional Analysis per Serving (½ cup): calories 92, carbohydrates 10 g, fiber 2 g, protein 1 g, fat 6 g, sodium 237 mg, sugar 4 g

Roasted Mixed Vegetables

SERVES 6

Roasted vegetables are fantastic to have on hand—they can be eaten as is or with some shaved hard cheese for lunch or a snack, or on a platter with grilled meat or fish. They keep very well, covered and refrigerated, for up to a week. You can make as many or as few as you like and try any combination that appeals to you. You can grill these, too—the smokiness of the grill adds a whole new dimension to the flavor. You can also eliminate the vinegar if you prefer the more subtle flavor of olive oil.

2 portobello mushroom caps

2 zucchini, cut crosswise into ½-inch-thick slices

1 red bell pepper, seeded and cut lengthwise into sixths

8 ounces asparagus, tough ends removed

1 small eggplant, cut crosswise into ½-inch-thick slices

¾ cup extra-virgin olive oil

½ cup balsamic vinegar

2 teaspoons fresh rosemary

Salt and pepper

Preheat the oven to 375°F.

Place the mushrooms, zucchini, bell pepper, asparagus, and eggplant in a large baking pan. Add the olive oil, vinegar, rosemary, and salt and pepper to taste, tossing to coat well.

Place in the preheated oven and roast, turning occasionally, until the vegetables are nicely colored but still crisp-tender, about 15 minutes. Slice the mushroom caps and serve with the other vegetables.

VARIATION: For a southwestern flavor, replace the rosemary with 1 tablespoon chili powder, ½ teaspoon ground cumin, and ¼ teaspoon cayenne pepper.

Nutritional Analysis per Serving: calories 298, carbohydrates 13 g, fiber 3 g, protein 3 g, fat 29 g, sodium 214 mg, sugar 8 g

Southwest Vegetable Sauté

SERVES 4

This vegetable stir-fry looks beautiful on the plate and makes a light dinner with a side of guacamole and Jack cheese or partnered with grilled meats or fish.

3 tablespoons unsalted butter

1 chayote, seeded and cut into matchsticks

1 red bell pepper, seeded and cut into matchsticks

1 carrot, peeled and cut into matchsticks

1 red onion, cut lengthwise into strips

1 small jicama, peeled and cut into matchsticks

1 teaspoon ground cumin

Salt and pepper

¼ cup chopped fresh cilantro

Heat the butter in a large frying pan over medium heat. Add the chayote, bell pepper, carrot, red onion, and jicama. Add the cumin and season with salt and pepper to taste. Cook, tossing and turning with tongs, just until crisp-tender, about 3 minutes.

Remove from the heat and toss in the cilantro. Serve immediately, before the hot vegetables have a chance to wilt further.

Nutritional Analysis per Serving: calories 142, carbohydrates 15 g, fiber 6 g, protein 2 g, fat 9 g, sodium 162 mg, sugar 5 g

Healthy Green Slaw

SERVES 4

We usually think of slaw as a cold salad for summer barbecues and picnics. This warm slaw is quickly tossed in a wok, so the vegetables remain crisp and lively.

2 tablespoons avocado oil

1 small savoy cabbage, cored and cut into slivers

1 bunch kale, tough stems removed and leaves cut into slivers

Stalks from 1 bunch broccoli, peeled and cut into slivers

Salt and pepper

½ cup sunflower seeds

Heat the oil in a wok over medium-high heat. Add the cabbage, kale, and broccoli. Season with salt and pepper to taste and stir-fry, tossing and turning, until all of the vegetables are just barely cooked, about 5 minutes. Add the sunflower seeds, tossing to blend. Remove from the heat and serve.

Nutritional Analysis per Serving: calories 26, carbohydrates 24 g, fiber 9 g, protein 12 g, fat 17 g, sodium 242 mg, sugar 5 g

Roasted Broccoli with Garlic

SERVES 4

This is one of my favorite ways to cook broccoli: a bit charred around the edges and redolent of garlic. The dish works well with almost any protein or, with a crumble of ricotta salata or a chunk of cheese melting over the top, it becomes a filling main course on its own.

1 bunch broccoli

2 tablespoons minced garlic

Salt

Red pepper flakes

¼ cup extra-virgin olive oil

Preheat the oven to 375°F.

Using a vegetable peeler, trim the outer skin from the broccoli stalks. Split each stalk, including the florets, into 2 or 3 pieces of fairly equal size. Place the stalks on a rimmed baking sheet. Sprinkle with the garlic and season with salt and red pepper flakes to taste. Pour on the olive oil and toss to evenly coat.

Transfer to the preheated oven and roast, turning occasionally, until just barely tender and slightly charred on the edges, about 15 minutes. Remove from the oven and serve hot or at room temperature.

Nutritional Analysis per Serving: calories 221, carbohydrates 21 g, fiber 9 g, protein 7 g, fat 15 g, sodium 256 mg, sugar 4 g

Broccoli, Mushrooms, and Feta

SERVES 4

If you add a bit more feta to this recipe, it can stand alone on the plate. If you do, be sure to buy a beautiful imported sheep’s milk feta. This recipe uses only the broccoli florets, but be sure to save the stalks. They can be peeled, cut into pieces, and sautéed or shaved into salads (or used for the Healthy Green Slaw on here).

2 tablespoons walnut oil

¼ cup minced shallot

8 ounces cremini mushrooms, sliced

1 bunch broccoli, cut into florets

Salt and pepper

4 ounces feta cheese, crumbled

Heat the walnut oil in a large frying pan over medium heat. Add the shallot and cook, stirring frequently, just until softened, about 2 minutes. Add the mushrooms and continue to cook, stirring frequently, just until the mushrooms have begun to exude their liquid, about 5 minutes more. Add the broccoli and season with salt and pepper to taste. Cook, tossing and turning with tongs, until the broccoli is crisp-tender, about 10 minutes.

Add the feta, cover, and remove from the heat. Let rest just until the feta begins to melt, about 2 minutes. Serve immediately.

Nutritional Analysis per Serving: calories 259, carbohydrates 24 g, fiber 10 g, protein 13 g, fat 15 g, sodium 465 mg, sugar 6 g

Broccoli in Coconut Sauce

SERVES 4

This is certainly a different broccoli from the plain old green that has been so maligned over the years. The tahini and coconut add unexpected flavor and take the broccoli from the dull cafeteria table to the realm of can-I-have-seconds.

3 garlic cloves, peeled

1 hot green chile, seeded, or to taste

3 tablespoons unsweetened coconut flakes

1 tablespoon tahini

1 tablespoon extra-virgin olive oil

1 bunch broccoli, cut into florets

Salt

Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.

Combine the garlic, chile, coconut, tahini, and olive oil in a food processor or blender and process until a smooth paste forms.

Place the broccoli in a mixing bowl, add the coconut mixture and salt to taste, and toss to coat.

Lay out the broccoli on the prepared baking sheet in a single layer. Transfer to the preheated oven and roast just until barely tender and lightly colored, about 15 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 195, carbohydrates 21 g, fiber 9 g, protein 7 g, fat 11 g, sodium 260 mg, sugar 4 g

Brussels Sprouts with Pancetta and Sage

SERVES 4

When I was a child no one ate Brussels sprouts; they were boiled to an unappetizing gray color and were soggy and tasteless. But they have recently gained in popularity, even in four-star restaurants, probably because nowadays they are most often roasted to bring out their inherent sweetness. Here, the salty pancetta and aromatic sage deepen the sweetness and make them particularly inviting.

1½ pounds Brussels sprouts, halved

8 ounces pancetta, finely diced

1 tablespoon chopped fresh sage

1 tablespoon freshly grated orange zest

2 tablespoons extra-virgin olive oil

Pepper

Preheat the oven to 400°F.

Combine the Brussels sprouts with the pancetta, sage, and orange zest on a rimmed baking sheet. Add the olive oil, tossing to coat well and evenly distribute all of the ingredients. Season with pepper to taste and transfer to the preheated oven. Roast, turning a couple of times, until the Brussels sprouts are tender and the pancetta is crisp, about 20 minutes. Remove from the oven and serve.

NOTE: For those on a restricted sodium diet, the pancetta can be eliminated from the recipe or replaced with 4 ounces low-sodium bacon.

Nutritional Analysis per Serving: calories 348, carbohydrates 16 g, fiber 5 g, protein 13 g, fat 26 g, sodium 939 mg, sugar 3 g

Sautéed Greens

SERVES 4

This is the basic method for sautéing all types of greens—collard, kale, mustard, beet, escarole, chicory, chard—well, you get it, any type of green you can find. To the basic recipe you can add a handful of pine nuts or toasted slivered almonds, a good dose of freshly grated orange or lemon zest, a chopped red or white onion, a bunch of chopped scallions, minced green or red hot chile, or any fresh herb that you favor. I make them my own by tossing in 3 tablespoons butter just before I take them off of the stove and then shaving Parmesan cheese over the top.

Please do be mindful that that huge mound of chopped raw greens will cook down to a very manageable amount, so always start with much more than you think you need—1 pound of trimmed fresh greens will yield just a little more than 1 cup cooked.

3 tablespoons extra-virgin olive oil

1 teaspoon minced garlic

2 bunches fresh greens, tough stems removed and leaves chopped

Salt

Red pepper flakes

¼ cup water

Heat the oil in a large frying pan over medium heat. Add the garlic and cook, stirring, for 2 minutes. Add the greens (they will more than fill the pan) and season with salt and red pepper flakes to taste. Add the water, cover, and cook just until the greens have wilted enough for you to be able to start tossing them, about 3 minutes.

Using tongs, toss the greens to blend the cooked ones into those that are still raw. Cover and cook until the greens are just tender, but not overcooked and soggy, about 4 minutes more. Remove from the heat and serve.

Nutritional Analysis per Serving: calories 160, carbohydrates 13 g, fiber 3 g, protein 6 g, fat 12 g, sodium 343 mg, sugar 0 g

Chard Tagine

SERVES 4

A tagine is a Moroccan stew that is often served with couscous. For a double Grain Brain hit, you might serve this particular stew with Cauliflower “Couscous” (here) for a memorable all-vegetable meal.

2 bunches rainbow chard, chopped

¼ cup extra-virgin olive oil

1 shallot, peeled and minced

1 cup chopped red onion

1½ teaspoons paprika

½ teaspoon ground coriander

¼ teaspoon ground cinnamon

Salt and pepper

¼ cup chopped fresh cilantro

¼ cup chopped fresh flat-leaf parsley

1 tablespoon flaxseed

1 teaspoon freshly squeezed lemon juice

Wash the chard well under cold running water. Place in a colander to drain, but do not dry.

Heat the oil in a large frying pan over medium heat. Add the shallot and onion, along with the paprika, coriander, and cinnamon. Cook, stirring occasionally, until the onion is very soft, about 10 minutes.

Add the reserved chard and season with salt and pepper to taste. Cover, keeping the lid askew, and cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from the heat, stir in the cilantro, parsley, flaxseed, and lemon juice, and serve.

Nutritional Analysis per Serving: calories 256, carbohydrates 16 g, fiber 6 g, protein 6 g, fat 21 g, sodium 635 mg, sugar 5 g

Spinach with Scallions and Pumpkin Seeds

SERVES 4

The pumpkin seeds and scallions add a little crunch and snap to the wilted spinach. You could also use toasted pine nuts, chopped walnuts, or cashews in place of the pumpkin seeds.

1 pound curly-leaf spinach, tough stems removed

1 tablespoon avocado oil

Salt and cracked black pepper

¼ cup toasted pumpkin seeds

¼ cup chopped scallions (including some of the green part)

Wash the spinach well. Using a salad spinner, spin to dry slightly. You want to have some droplets of water clinging to the leaves.

Heat the oil in a large frying pan over medium heat. Add the spinach, season with salt and pepper to taste, and, using tongs, toss and turn to just wilt. This shouldn’t take more than a minute. Toss in the pumpkin seeds and scallions and serve immediately.

Nutritional Analysis per Serving: calories 93, carbohydrates 5 g, fiber 2 g, protein 5 g, fat 7 g, sodium 357 mg, sugar 0 g

Grilled Radicchio

SERVES 4

Radicchio, like all chicories, can be quite bitter, but once it is grilled the flavor mellows. Just before it is finished grilling, I often lay a couple of slices of soft cheese on the top and let it melt a bit into the radicchio, rather than shave Parmesan on after it has cooked. This dish can add a bit of pizzazz to grilled meats, poultry, or fish.

4 heads radicchio, trimmed and halved lengthwise

¼ cup extra-virgin olive oil

¼ cup balsamic vinegar

Salt and pepper

Parmesan cheese, for optional shaving

Lay the radicchio halves, cut-side up, on a rimmed baking sheet. Combine the oil and vinegar and drizzle it over the top of each piece. Set aside to marinate for 30 minutes.

Preheat and oil the grill; alternatively, oil a stovetop grill pan over high heat.

Season the radicchio with salt and pepper to taste. Place, cut-side up, on the preheated grill (or stovetop grill pan) and grill, turning occasionally, until lightly colored and cooked through, about 10 minutes.

Using tongs, transfer the radicchio to a serving platter. Let cool just a bit and then, if desired, shave Parmesan over the top and serve.

Nutritional Analysis per Serving: calories 128, carbohydrates 2 g, fiber 0 g, protein 0 g, fat 14 g, sodium 152 mg, sugar 2 g

Cabbage and Onion Braise

SERVES 4

Braising the cabbage in wine softens some of the bitterness and makes a lovely flavorful broth. This is a recipe you can truly make your own by changing the spices and adding herbs and/or chiles or a touch of citrus. You don’t have to add the stevia, but it does help bring out the cabbage’s sweetness.

¼ cup unsalted butter

1 medium head green cabbage, cored and shredded

1 large onion, sliced crosswise and separated into rings

1 red bell pepper, seeded and finely diced

1 green bell pepper, seeded and cut lengthwise into strips

1 teaspoon stevia powder

1 teaspoon caraway seeds

Salt and pepper

¼ cup dry white wine

Preheat the oven to 350°F.

Melt the butter in a large heavy-bottomed oven-safe saucepan over medium heat. Add the cabbage, onion, and bell peppers, tossing to blend. Sprinkle on the stevia and caraway seeds and season with salt and pepper to taste. Add the white wine and again toss to blend.

Cover and transfer to the preheated oven. Cook, covered, until the vegetables are very tender and well flavored, about 30 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 171, carbohydrates 13 g, fiber 5 g, protein 3 g, fat 11 g, sodium 174 mg, sugar 6 g

Asparagus with Walnut Aioli

SERVES 4

Aioli is a garlic-based sauce from the Provence region of France. It is traditionally served as a sauce for steamed vegetables, fish, or hard-boiled eggs, but it can also be used as a garnish for fish stews. It can be flavored in many different ways, but this walnut version is one of my favorites. Although the recipe calls for asparagus, don’t hesitate to use the sauce with other vegetables.

1½ pounds (about 30 spears) asparagus, trimmed of woody ends

1 tablespoon extra-virgin olive oil

Salt

½ cup Walnut Aioli (recipe follows)

2 tablespoons chopped toasted walnuts, optional

Preheat the oven to 400°F.

Lay out the asparagus on a rimmed baking sheet. Add the olive oil and salt to taste and toss to coat. Transfer to the preheated oven and roast until still slightly crisp and showing just a hint of char, about 18 minutes.

Remove from the oven and place on a serving platter. Spoon the aioli over the top, sprinkle with toasted walnuts, if desired, and serve.

Nutritional Analysis per Serving: calories 266, carbohydrates 7 g, fiber 4 g, protein 6 g, fat 26 g, sodium 184 mg, sugar 2 g

Walnut Aioli

MAKES ABOUT 2¼ CUPS

4 large egg yolks, at room temperature

2 teaspoons roasted garlic puree (see here)

3 tablespoons freshly squeezed lemon juice

2¾ cups extra-virgin olive oil

¼ cup walnut oil

½ cup finely chopped toasted walnuts

Salt

Cayenne pepper

Combine the egg yolks with the garlic in the bowl of a food processor fitted with the metal blade and process to blend. With the motor running, add the lemon juice through the feed tube. When the juice has blended, begin to add the olive and walnut oils in a slow, steady stream. The sauce should be quite thick and creamy.

Scrape the mixture into a clean bowl. Stir in the walnuts and season with salt and cayenne to taste. Use immediately, or cover and store in the refrigerator for up to 3 days.

Nutritional Analysis per Serving (2 tablespoons): calories 177, carbohydrates 0 g, fiber 0 g, protein 1 g, fat 20 g, sodium 17 mg, sugar 0 g

Grilled Asparagus and Spring Onions

SERVES 6

This dish is perfect in the spring when both asparagus and new, almost-sweet onions are in their prime. If you can’t find spring onions, look for large scallions to use in their place.

1 pound asparagus, trimmed of woody ends

1 pound very small spring onions or large scallions, trimmed

1 cup extra-virgin olive oil

Salt and pepper

2½ tablespoons champagne vinegar

1½ tablespoons Dijon mustard

Preheat and oil the grill. Alternatively, preheat the oven to 400°F.

Combine the asparagus and onions on a rimmed baking sheet (nonstick if you’re planning to use the oven). Add ¼ cup of the oil, season with salt and pepper to taste, and toss to coat well.

Place the vegetables directly on the preheated grill and grill, turning frequently, until crisp-tender and nicely caramelized, about 8 minutes. If roasting, place the baking sheet in the preheated oven and roast, turning frequently, for about the same amount of time.

While the vegetables are grilling, make the dressing. Combine the vinegar and mustard in a small mixing bowl, whisking to combine. Whisk in the remaining ¾ cup olive oil, beating to emulsify. Season with salt and pepper to taste.

Remove the vegetables from the grill or oven and place on a serving platter. Drizzle the dressing over the top and serve.

Nutritional Analysis per Serving: calories 365, carbohydrates 10 g, fiber 3 g, protein 3 g, fat 38 g, sodium 209 mg, sugar 3 g

Grilled Sweet and Sour Beets

SERVES 6

I guarantee that people who think they don’t like beets will love this dish. There is now such a wide variety of beets available that you can make this dish into a rainbow of colors and sizes. I have seen white, candy cane, yellow, purple, Chioggia, baby, and so on. The best thing about beets is that their greens are as useful and delicious as the root, so don’t discard them—you can use them to make Sautéed Greens (here) tomorrow.

¼ cup extra-virgin olive oil

¼ cup balsamic vinegar

1 tablespoon red wine vinegar

1 tablespoon stevia powder

1 teaspoon minced garlic

2 pounds cooked whole small beets or quartered large beets

Salt and pepper

Combine the oil with the vinegars in a large bowl, whisking to blend. Add the stevia and garlic, whisking to incorporate. Set aside, whisking occasionally, until the flavors blend.

When blended, add the beets, tossing to coat. Season with salt and pepper to taste. Set aside, tossing occasionally, for 30 minutes.

Preheat and oil the grill. Alternatively, preheat the oven to 375°F.

Place the beets on the preheated grill and grill, turning occasionally, until nicely glazed, about 5 minutes. If roasting, place the beets in a single layer on a rimmed baking sheet, place in the preheated oven, and roast until nicely glazed, about 6 minutes. Remove from the grill or oven and serve hot or at room temperature.

Nutritional Analysis per Serving: calories 157, carbohydrates 16 g, fiber 3 g, protein 2 g, fat 9 g, sodium 154 mg, sugar 13 g

Radishes Braised in Butter

SERVES 4

Most Americans think of radishes used raw in a salad or as a garnish on a taco, but the French have been braising them in butter for generations. They are an inexpensive vegetable with lots of flavor, and the butter softens their piquancy so they make a tasty dish alongside almost any protein. The greens may also be used in salads or in a braise with other spicy greens; or, if you like, you can cut them into slivers and toss the raw greens with the warm radishes just before serving.

2 bunches crisp red radishes

3 tablespoons unsalted butter

⅓ cup chicken stock (here), low-sodium chicken broth, or water

¼ teaspoon stevia powder

Salt and pepper

Trim the radishes, leaving just a bit of the stem. Scrub them well, as dirt can often cling around the stem and root end. If they have stringy rootlets, pull off and discard.

Melt the butter over medium heat in a frying pan large enough to hold the radishes in a single layer. Add the radishes, stock, and stevia and season with salt and pepper to taste. Cover, lower the heat, and braise until easily pierced with the point of a small sharp knife, about 20 minutes. Remove from the heat and serve.

Nutritional Analysis per Serving: calories 109, carbohydrates 7 g, fiber 3 g, protein 2 g, fat 9 g, sodium 230 mg, sugar 4 g

Braised Baby Artichokes

SERVES 6

Although they are not easy to find, baby artichokes are a real delicacy. Braised, they become very tender and quite unlike the large globe artichokes whose flesh has to be scraped off the leaves with your teeth. This recipe is similar to the classic Italian take on a favorite Mediterranean vegetable.

1 lemon

2 pounds baby artichokes

¼ cup plus 2 tablespoons extra-virgin olive oil

2 shallots, minced

2 garlic cloves, minced

Grated zest of 1 orange

½ cup dry white wine

Salt and pepper

Fill a large bowl with cold water. Cut the lemon in half and squeeze the juice into the water. Then, add the squeezed halves.

Working with one at a time, trim the top prickly tips from each artichoke. Lay the artichoke on its side and make one swift cut with a sharp knife to neatly trim about ¼ inch off the top. If the artichoke has a stem, use a vegetable peeler to peel off the tough outer skin and lop off the dry bottom. Pull off any damaged outer leaves and then cut the artichoke in half lengthwise. Immediately place each cut artichoke into the lemon water to keep it from discoloring. Continue trimming until all of the artichokes are done.

Cover the bottom of a large sauté pan with ¼ cup of the olive oil. Place over medium heat and add the shallots and garlic. Cook, stirring frequently, just until softened, about 2 minutes.

Add the artichokes, cut-side down. Add the orange zest and white wine and season with salt and pepper to taste. Cover and bring to a simmer. Lower the heat and simmer until the artichokes are tender, about 20 minutes.

Remove from the heat and drizzle with the remaining 2 tablespoons olive oil. Taste and, if necessary, season with additional salt and pepper. Serve warm or at room temperature. Or, cool, cover, and store in the refrigerator for up to 1 week. Bring to room temperature before serving.

Nutritional Analysis per Serving: calories 117, carbohydrates 10 g, fiber 4 g, protein 2 g, fat 7 g, sodium 155 mg, sugar 2 g

Grilled Parmesan Tomatoes

SERVES 4

One tomato is usually enough for a serving, but these are so tasty I suggest you make a couple of extras—if not eaten, they can be served at room temperature for lunch tomorrow. The tomatoes can also be cooked entirely under a preheated broiler, but do watch carefully to keep the cheese from burning.

4 large ripe but firm tomatoes

6 tablespoons grated Parmesan cheese

1 tablespoon chopped fresh basil

2 tablespoons unsalted butter, melted

Salt and pepper

Preheat and oil the grill or preheat the oven to 375°F.

Cut each tomato in half crosswise.

Combine the cheese and basil in a small bowl. Spoon equal portions of the mixture on the cut side of each tomato half. Drizzle with melted butter and season with salt and pepper to taste.

Place the tomatoes, cut-side up, on the preheated grill. Cover and grill for 3 minutes. Uncover and grill until the top is bubbling, another minute or so. Alternatively, place the tomatoes on a rimmed baking sheet in the preheated oven and bake until the top is bubbling, about 10 minutes. (If you want the tops to brown, preheat the broiler and place the grilled tomatoes under the broiler for 30 seconds or so.)

Remove from the grill or oven and serve.

Nutritional Analysis per Serving: calories 131, carbohydrates 9 g, fiber 2 g, protein 5 g, fat 9 g, sodium 341 mg, sugar 5 g

Sautéed Cherry Tomatoes in Herbs

SERVES 4

This dish is lovely when done with cherry tomatoes of different sizes and colors. Even if they are tiny, cut them in half—otherwise you’ll get a good squirt of juice in the eye when you prick them with your fork. To change the flavor, substitute extra-virgin olive oil for the butter.

⅓ cup unsalted butter

2 pints mixed cherry tomatoes, halved

Salt and pepper

2 tablespoons chopped fresh flat-leaf parsley

2 tablespoons chopped fresh chives

2 tablespoons chopped fresh basil

Heat the butter in a large frying pan over medium heat. Add the tomatoes, season with salt and pepper to taste, and cook, stirring occasionally, until just barely soft and oozing their juices, about 4 minutes. Do not overcook or you will have mush.

Remove from the heat and stir in the parsley, chives, and basil. Taste and, if necessary, add additional salt. Serve warm or at room temperature.

Nutritional Analysis per Serving: calories 162, carbohydrates 6 g, fiber 2 g, protein 2 g, fat 15 g, sodium 299 mg, sugar 4 g

Fried Green Plantains (Tostones)

SERVES 4

Plantains are not often found on most American tables, except on those of families from Caribbean or Latin American countries, where they are an everyday staple. One of the most popular ways to cook plantains is to fry them until crisp and golden. Tostones also make an unsurpassed snack. You can substitute extra-virgin olive oil or avocado oil for the coconut oil.

Coconut oil

2 green plantains

Salt

Place about 3 inches of oil in a medium saucepan over medium-high heat. Bring to 375°F on a candy thermometer.

While the oil is heating, peel the plantains and cut them crosswise into ¾-inch-thick slices.

When the oil has reached temperature, begin frying the plantains. Do not crowd the pan. Fry until just tender, about 3 minutes. Do not turn off the heat; maintain the temperature.

Use a slotted spoon to lift the plantains from the oil and place on a double layer of paper towels to drain for 1 minute.

Using a large fork, smash the warm slices into flattened rounds. Return to the hot oil, in batches, and fry until very crisp and golden brown, about 4 minutes. Continue frying until all of the plantains are done, transferring them back to the paper towels as they finish.

Generously sprinkle with salt and serve while still hot and crisp.

Nutritional Analysis per Serving: calories 229, carbohydrates 29 g, fiber 2 g, protein 1 g, fat 13 g, sodium 294 mg, sugar 13 g

Butternut Squash with Spinach and Pistachios

SERVES 4

You can make this dish with any type of hard winter squash, including pumpkin. If you want to make it a main course, add about 8 ounces crumbled ricotta salata or feta cheese when the squash is still hot. The cheese will melt a bit and add some brininess to the sweet roasted squash.

2 pounds butternut squash, peeled, seeded, and cut into large cubes (see Note)

3 tablespoons clarified butter (see here), ghee, or unsalted butter, melted

2 tablespoons balsamic vinegar

1 teaspoon freshly squeezed lemon juice

Salt and pepper

3 cups baby spinach or arugula or finely chopped greens of choice

½ cup toasted unsalted pistachios

Preheat the oven to 350°F. Line a rimmed baking sheet with parchment paper and set aside.

Combine the squash with the clarified butter, vinegar, and lemon juice in a large mixing bowl. Season with salt and pepper to taste and toss to coat well.

Spread the seasoned squash in a single layer on the prepared baking sheet. Transfer to the preheated oven and roast, turning occasionally, until golden brown and tender, about 25 minutes.

Place the spinach in a large mixing bowl. Remove the squash from the oven and add it to the spinach. Add the nuts and toss to blend. Taste and, if necessary, season with additional salt and pepper. Serve immediately.

NOTE: Make sure that the squash cubes are of an equal size so that they roast evenly.

Nutritional Analysis per Serving: calories 248, carbohydrates 27 g, fiber 9 g, protein 5 g, fat 15 g, sodium 499 mg, sugar 6 g

Zucchini Casserole with Prosciutto and Cheese

SERVES 4

This dish partners well with grilled meat or poultry since it is quite rich, but it can certainly stand alone as a filling lunch or brunch dish, or even as a light supper.

2 tablespoons extra-virgin olive oil

2 tablespoons unsalted butter

1½ pounds zucchini, cut crosswise into ¼-inch-thick slices

4 large eggs

½ cup chopped prosciutto

¼ cup chopped sun-dried tomatoes

¼ cup grated Asiago or Parmesan cheese

Pepper

Preheat the oven to 400°F.

Heat the oil and butter in a large cast-iron skillet over medium heat. Add the zucchini and cook, stirring frequently, just until they begin to soften and exude their liquid, about 5 minutes. Remove from the heat.

Beat the eggs in a large mixing bowl. Stir in the prosciutto, sun-dried tomatoes, and cheese and season with pepper to taste. Pour the egg mixture over the zucchini. Transfer to the preheated oven and bake until the center is set and the top is golden brown, about 20 minutes. Remove from the oven, cut into quarters, and serve.

Nutritional Analysis per Serving: calories 294, carbohydrates 9 g, fiber 2 g, protein 17 g, fat 22 g, sodium 712 mg, sugar 5 g

Celery and Fennel with Anchovy Sauce

SERVES 4

This dish is unusual in its flavor and in the combination of celery and fennel, two vegetables we usually eat raw. Don’t forget to save some of the fennel fronds for garnish—they add a wonderful freshness to the warm vegetables.

½ cup chicken stock (here) or low-sodium chicken broth

2 garlic cloves, peeled

1 bay leaf

¼ teaspoon coriander seeds

¼ teaspoon fennel seeds

2 anchovy fillets, drained and chopped

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon chopped capers

1 teaspoon freshly grated orange zest

½ teaspoon red wine vinegar

Pepper

5 celery ribs, peeled and cut on the bias into ¼-inch-thick slices

2 fennel bulbs, quartered lengthwise and cut on the bias into ¼-inch-thick slices

Fennel fronds, for optional garnish

Place the chicken stock in a small saucepan over medium heat. Add the garlic, bay leaf, coriander, and fennel seeds and bring to a simmer. Cover and simmer until the stock is well flavored, about 10 minutes. Strain the broth through a fine-mesh sieve into a large, shallow saucepan or deep frying pan and set aside. Reserve the garlic but discard the bay leaf and seeds.

Combine the garlic, anchovies, and oil in a small bowl. Use a fork to mash the mixture together until quite smooth. Stir in the parsley, capers, orange zest, and vinegar. Season with pepper to taste and set aside.

Heat the reserved seasoned chicken stock over medium heat. Add the celery and fennel, cover, and bring to a simmer. Simmer, covered, until barely tender, about 4 minutes.

Remove from the heat and drain well. Transfer to a warm serving bowl, add the reserved anchovy sauce, season with pepper to taste, and toss to coat. Cover and let marinate for 1 minute. Uncover and serve, garnished with fennel fronds, if desired.

Nutritional Analysis per Serving: calories 85, carbohydrates 11 g, fiber 5 g, protein 3 g, fat 4 g, sodium 349 mg, sugar 1 g

Kohlrabi Gratin

SERVES 6

Kohlrabi is one of the most underused vegetables, probably because it looks weird and few cooks know what to do with it. In Southeast Asia, it is as popular as carrots are in the United States. Kohlrabi must be thoroughly peeled before being cooked—first off is the outer layer of skin, and then a second fibrous layer has to go. So when buying kohlrabi, purchase more than you think you need because you are going to lose much of it as you peel. This is another vegetable whose greens can be eaten, but they are rarely attached unless bought straight from the farm; they might be green or a beautiful purplish-pink.

1¼ cups unsweetened almond milk

2 garlic cloves, halved

2 bay leaves

2 thyme sprigs

½ teaspoon freshly grated nutmeg

4 pounds kohlrabi, peeled (see headnote) and cut crosswise into ⅛-inch-thick slices

¾ cup grated Parmesan cheese

Salt and white pepper

¼ cup chopped raw almonds

Preheat the oven to 400°F. Generously butter a 2-quart casserole and set aside.

Combine the almond milk, garlic, bay leaves, thyme, and nutmeg in a small saucepan over medium heat. Bring to a simmer and immediately remove from the heat.

Place the kohlrabi in a large mixing bowl. Pour the hot milk over the kohlrabi through a fine-mesh strainer, discarding the solids. Add ½ cup of the cheese, season with salt and white pepper to taste, and toss to coat.

Using your hands, layer the kohlrabi slices in the casserole, taking care that they are evenly spaced. Pour any remaining milk over the kohlrabi and sprinkle the remaining ¼ cup cheese over the top. Cover with aluminum foil and transfer to the preheated oven. Bake for 30 minutes. Uncover, sprinkle the almonds over the top, and continue to bake until the top is golden brown and the kohlrabi is cooked through, about 15 minutes more. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 237, carbohydrates 23 g, fiber 5 g, protein 13 g, fat 11 g, sodium 438 mg, sugar 9 g

Cauliflower with Lemon-Parsley Butter

SERVES 4

A wonderfully fragrant sauce accents the sweetness of the roasted cauliflower in this recipe. The nutty crunch of the sunflower seeds adds that over-the-top extra dimension. This dish can also be served as a warm salad with the addition of chunks of cheese and/or chopped bitter greens.

1 head white, yellow, or purple cauliflower or broccoflower

¼ cup clarified butter (see here), ghee, or unsalted butter, melted

Salt and pepper

Juice and grated zest of 1 lemon

1 cup fresh flat-leaf parsley leaves

2 tablespoons extra-virgin olive oil

½ cup sunflower seeds

Preheat the oven to 425°F.

Cut the cauliflower into florets and place in a mixing bowl. Add the clarified butter, season with salt and pepper to taste, and toss to coat. Transfer to a rimmed baking sheet and place in the preheated oven. Roast, turning occasionally, until tender and slightly charred, about 25 minutes.

While the cauliflower is roasting, prepare the sauce. Place the lemon juice and zest, parsley, and olive oil in the bowl of a food processor fitted with the metal blade and process until almost a puree. Season with salt and pepper to taste.

Remove the cauliflower from the oven and pour the sauce over the top. Add the sunflower seeds and toss to coat. Serve hot or at room temperature.

Nutritional Analysis per Serving: calories 335, carbohydrates 12 g, fiber 6 g, protein 7 g, fat 31 g, sodium 180 mg, sugar 4 g

Cauliflower “Couscous”

SERVES 4

With so much interest in plant-based diets, cooks have come up with all kinds of inventive methods for cooking vegetables. Turning cauliflower into little couscous-like nuggets is one of the winners. Steamed, it can become a base for stews and sauces; it can also be seasoned in any number of ways to make a terrific side dish. I will give you a couple of ideas of things to do with this vegetable “couscous,” but I urge you to use your imagination to take it all over the world with the addition of other vegetables, spices, sauces, and/or herbs.

1 head cauliflower (see Note)

Cut the cauliflower into pieces and place them in the bowl of a food processor fitted with the metal blade. Process using quick on and off turns until the cauliflower looks like tiny little nuggets. Watch carefully, as it doesn’t take long to turn nuggets into puree. If you don’t have a food processor, you can either grate the cauliflower on the large holes of a box grater or chop it using a very sharp chef’s knife.

VARIATIONS: Here is where the fun begins.

You can line a steamer basket with cheesecloth and set it in a large stockpot with just enough water to come up to the bottom of the steamer basket. Bring the water to a boil over high heat. Place the cauliflower nuggets in the steamer basket and season with salt to taste. Cover and steam just until the cauliflower is barely cooked, about 4 minutes. Again, don’t turn it into mush. This gives you a plain couscous-like base for sauces or stews.

Or, you can heat about 2 tablespoons extra-virgin olive oil in a large frying pan. Add 1 finely diced onion and 1 teaspoon minced garlic and cook, stirring, just until soft, about 3 minutes. Add the raw cauliflower nuggets, season with salt and pepper to taste, and cook, stirring, until the cauliflower begins to color, about 5 minutes. Remove from the heat and stir in 1 tablespoon minced fresh herbs of choice, chopped scallions, chopped olives or sun-dried tomatoes, orange zest, or pomegranate seeds and serve as a side dish. Or, when sautéing the onion and garlic, you can add chopped nuts or pine nuts, diced celery, a couple of handfuls of chopped bitter greens, or anything you like that might work with the protein or stew you are serving it with.

NOTE: Many people discard the core of the cauliflower and use only the florets to make “couscous.” I have found that there is absolutely no sound reason for doing this—the core tastes only a bit stronger than the florets and adds at least one more serving to the mix.

Nutritional Analysis per Serving (1 cup): calories 38, carbohydrates 7 g, fiber 4 g, protein 3 g, fat 1 g, sodium 170 mg, sugar 3 g

Sesame-Scented Green and Yellow Beans

SERVES 4

The mix of green and yellow accented with the black sesame seeds creates a beautiful side dish for almost any protein. If you can’t find black sesame seeds, toast some white ones to a nice golden brown.

8 ounces green beans, trimmed

8 ounces yellow wax beans, trimmed

1 tablespoon toasted sesame oil

2 teaspoons unsalted butter, melted

1 tablespoon black sesame seeds

Salt and pepper

Set a steamer basket in a large saucepan with just enough water to come up to the bottom of the steamer basket. Bring the water to a boil over high heat. Place the beans in the steamer basket, cover, and steam until crisp-tender, about 5 minutes.

Remove from the steamer and pat dry. Place on a serving plate and add the sesame oil, butter, and sesame seeds, tossing to coat well. Season with salt and pepper to taste and serve hot or at room temperature.

Nutritional Analysis per Serving: calories 91, carbohydrates 7 g, fiber 3 g, protein 2 g, fat 7 g, sodium 152 mg, sugar 3 g

Green Beans with Walnuts

SERVES 4

These beans are a perfect match with almost any meat or fish. The walnuts add an unusual dimension so that everyday green beans become the star of the plate.

1 pound green beans, trimmed and cut crosswise into 2-inch pieces

3 tablespoons unsalted butter

⅓ cup chopped raw walnuts

1 teaspoon freshly grated orange zest

Salt and pepper

Place the beans in a large stockpot and cover with cold water. Bring to a boil over high heat and then immediately lower the heat to a simmer. Simmer until crisp-tender, about 4 minutes. Remove from the heat and drain well. Pat dry.

Heat the butter in a medium frying pan over medium heat. Add the walnuts and cook, stirring constantly, just until the nuts begin to color, about 2 minutes. Add the beans and, using tongs, toss and turn to coat well. Add the orange zest and season with salt and pepper to taste. Transfer to a large bowl and serve.

Nutritional Analysis per Serving: calories 171, carbohydrates 8 g, fiber 4 g, protein 4 g, fat 15 g, sodium 151 mg, sugar 3 g

Meat

Roast Tenderloin of Beef Wrapped in Bacon

SERVES 6

This is the ultimate dinner party or buffet dish. It can be served hot or at room temperature, and the smoky, fatty bacon is the perfect foil for the tender, mildly flavored meat. A lovely platter of mixed roasted vegetables (here) would make the meal complete—they, too, can be served hot or at room temperature.

1 (1½-pound) tenderloin of beef, trimmed of all fat and silverskin

Cracked black pepper

1 pound thick-sliced bacon

Preheat the oven to 450°F.

Season the tenderloin generously with cracked black pepper.

Lay out the bacon slices, slightly overlapping, on a clean work surface. When finished you should have a rectangle large enough to cover the beef. Lay the tenderloin in the center of the bacon rectangle and then pull the bacon up on both sides to completely cover the meat. Using kitchen twine, tie the bacon in place around the meat by wrapping the twine around the meat in sections about 2 inches apart.

Place the bacon-wrapped tenderloin in the center of a small roasting pan in the preheated oven. Roast until an instant-read thermometer inserted into the center reads 125°F for rare or 140°F for medium-rare, about 25 minutes.

Remove from the oven and allow to rest for 10 minutes. Cut the twine and discard it. Then cut the bacon-wrapped meat crosswise into ½-inch-thick slices and serve.

Nutritional Analysis per Serving: calories 280, carbohydrates 0 g, fiber 0 g, protein 31 g, fat 15 g, sodium 695 mg, sugar 0 g

Steak Diane

SERVES 4

This classic, old-time restaurant dish is easily made at home. The most important thing to remember is that the steaks cook very quickly, and since they are low in fat, if you overcook them they will be dry and tough.

4 (6-ounce) filet mignon steaks

Salt and pepper

4 tablespoons unsalted butter

2 tablespoons extra-virgin olive oil

3 tablespoons minced shallot

1 tablespoon cognac

4 tablespoons chopped fresh flat-leaf parsley

2 teaspoons beef stock (here) or low-sodium beef broth

1 teaspoon Dijon mustard

½ teaspoon Worcestershire sauce

Place the steaks on a clean, flat work surface and, using a meat mallet, pound until approximately ½ inch thick. Season with salt and pepper to taste.

Heat 2 tablespoons of the butter with the olive oil in a large frying pan over medium-high heat. When very hot but not smoking, add the steaks. Fry for about 90 seconds and then turn and fry for another 30 seconds. Do not overcook; the meat should be very rare as it will continue to cook while it sits, and the hot sauce will cook it further. Remove the pan from the heat and transfer the steaks to a warm serving platter.

Add the shallot to the pan and return it to medium heat. Stir to blend the shallot into the pan juices and then add the cognac, swirling the pan to combine. Stir in 3 tablespoons of the parsley, along with the stock, mustard, and Worcestershire sauce. When blended, stir in the remaining 2 tablespoons butter. When the butter has melted into the pan sauce, taste and, if necessary, season with salt and pepper to taste.

Pour the sauce over the steaks, sprinkle with the remaining 1 tablespoon parsley, and serve immediately.

Nutritional Analysis per Serving: calories 425, carbohydrates 2 g, fiber 0 g, protein 33 g, fat 31 g, sodium 401 mg, sugar 1 g

Filet Mignon with Compound Butter

SERVES 4

Although filet mignon is extremely tender, because it is low in fat it is not as richly flavored as many other steaks. The melting butter adds just that extra ounce of fat and flavor needed to heighten the beefiness of the filet. Compound butters are easy to make and a boon to keep on hand as they add elegant flavor to all types of grilled meats, poultry, and even fish. The following recipe should yield enough to season quite a few dishes.

4 (5-ounce) filet mignon steaks

1 tablespoon extra-virgin olive oil

Salt and pepper

4 tablespoons Compound Butter (recipe follows)

Rub the steaks on all sides with the oil and then season with salt and pepper to taste.

Place a heavy-bottomed frying pan over high heat. When very hot, add the seasoned steaks and fry, turning occasionally, for about 9 minutes for rare (125°F on an instant-read thermometer), or until they reach the desired degree of doneness.

Remove from the pan and allow to rest for 2 minutes. Place 1 tablespoon compound butter on the top of each hot steak, allowing it to melt slightly before serving.

Nutritional Analysis per Serving: calories 346, carbohydrates 1 g, fiber 0 g, protein 27 g, fat 25 g, sodium 285 mg, sugar 0 g

Compound Butter

MAKES 1 CUP

1 cup unsalted butter, at room temperature

1 shallot, minced

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon freshly squeezed lemon juice

Salt and pepper

Combine the butter, shallot, parsley, and lemon juice in the bowl of a food processor fitted with the metal blade and process to thoroughly blend.

Using a rubber spatula, scrape the butter into the center of a piece of plastic wrap or waxed paper. Fold the wrap over the butter and form the butter into a neat log about 1½ inches in diameter. Tightly close the ends of the plastic wrap and transfer the log to the refrigerator. Chill until firm, at least 1 hour, or freeze for up to 3 months.

When ready to use, unwrap the log and cut the butter crosswise into ¼-inch-thick slices. Bring to room temperature before serving.

NOTE: Other herbs may replace or be combined with the parsley. Tarragon, marjoram, and basil are particularly good choices.

Nutritional Analysis per Serving: calories 102, carbohydrates 1 g, fiber 0 g, protein 0 g, fat 11 g, sodium 37 mg, sugar 0 g

London Broil with Grilled Mushrooms

SERVES 4

This recipe can be made with almost any steak or chop except filet mignon, which is too tender to take a long marination. The steak-mushroom combination also makes a fantastic salad either placed on top of or tossed with arugula and tomatoes—or, in fact, almost any other vegetable you like.

An outdoor grill adds lovely flavor to this, but if you don’t have one, a stovetop grill pan is the next best alternative. They are inexpensive and easy to use, with the resulting char resembling grilled meat.

1 (1¼-pound) round steak (about 1½ inches thick)

¾ cup extra-virgin olive oil

¼ cup balsamic vinegar

1 teaspoon freshly grated orange zest

4 tablespoons chopped fresh flat-leaf parsley

Salt and pepper

4 large portobello mushroom caps

Place the steak in a large resealable plastic bag along with the oil, vinegar, orange zest, and 1 tablespoon of the parsley. Seal and push the steak around to coat well. Refrigerate for at least 1 hour but no more than 3 hours.

When ready to grill, remove the meat from the refrigerator and bring to room temperature. Preheat and oil the grill; alternatively, preheat a stovetop grill pan over medium-high heat.

Remove the steak from the plastic bag and season with salt and pepper to taste.

Place the mushroom caps in the plastic bag, seal, and push them around to coat. Remove the mushrooms from the bag and season with salt and pepper to taste.

Place the steak and the mushrooms, caps down, on the preheated grill (or stovetop grill pan) and grill for 10 minutes.

Turn the steak and grill for another 10 minutes for medium-rare, or until it reaches the desired degree of doneness on an instant-read thermometer. At the same time, turn the mushrooms and move them to the outer edge of the grill. Grill until just beginning to char, about 8 minutes more. Remove from the grill. Remove the steak from the grill and set aside for 5 minutes.

Cut the steak and mushrooms into strips and place on a platter. Sprinkle with the remaining 3 tablespoons parsley and serve.

Nutritional Analysis per Serving: calories 345, carbohydrates 6 g, fiber 2 g, protein 33 g, fat 21 g, sodium 345 mg, sugar 4 g

Grilled Spiced Flank Steak

SERVES 6

You can make this as hot and spicy as you wish. Mixed peppercorns, available at most supermarkets, are somewhat milder than straight black peppercorns. This sliced steak is terrific as a salad topper or served with an assortment of grilled vegetables.

2 tablespoons mixed or all-black cracked peppercorns

½ teaspoon cayenne pepper, or to taste

½ teaspoon hot paprika

½ teaspoon garlic salt

Salt

1 (2-pound) beef or veal flank steak

Preheat and oil the grill; alternatively, preheat a stovetop grill pan over medium-high heat.

Combine the cracked pepper with the cayenne, paprika, garlic salt, and salt to taste in a small bowl. Generously coat both sides of the steak with the pepper mix.

Place on the preheated grill (or stovetop grill pan) and grill for 6 minutes. Turn and grill for an additional 7 minutes for medium-rare, or until it reaches the desired degree of doneness on an instant-read thermometer.

Remove the steak from the grill and place on a cutting board to rest for 3 minutes. Cut on the bias into thin slices and serve.

Nutritional Analysis per Serving: calories 234, carbohydrates 2 g, fiber 1 g, protein 31 g, fat 11 g, sodium 189 mg, sugar 0 g

Southwest-Style Rib-Eye Steaks

SERVES 4

Rib-eye steaks can be either boneless or bone-in; I prefer the latter. A first-class rib-eye is well marbled with fat and quite tender. Although grass-fed beef is more readily available, a buffalo rib-eye is equally delicious if you can find it. The green chile sauce is mild and can be used on any meat or poultry to add a hint of zestiness. It keeps, tightly covered and refrigerated, for up to 2 weeks.

1 pound fresh mild green chiles, such as Anaheim

2 tablespoons coconut oil

1 cup chopped onion

1 teaspoon minced garlic

1 cup beef stock (here) or low-sodium beef broth

Salt and pepper

4 (12-ounce) rib-eye steaks (about 1½ inches thick)

2 tablespoons ground dried chiles, such as ancho

Preheat the oven to 450°F.

Place the fresh chiles on a nonstick baking pan and roast until well charred, about 20 minutes. Remove from the oven and allow to cool.

When the chiles are cool enough to handle, peel, stem, and seed them.

Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sauté for 3 minutes. Add the reserved chiles, along with the beef stock and salt and pepper to taste. Bring to a simmer and simmer until quite thick, about 20 minutes.

Transfer the sauce to a blender. Holding down the lid with a kitchen towel (to keep the heat from pushing it off), process until smooth. Transfer to a serving bowl to pass when you serve the steaks.

Preheat and oil the grill; alternatively, preheat a stovetop grill pan or cast-iron skillet over medium-high heat.

Season both sides of the steaks with the ground chiles and salt and pepper to taste. Place on the preheated grill (or stovetop grill pan) and grill for 10 minutes. Turn the steak and grill for 12 additional minutes for medium-rare (135°F on an instant-read thermometer), or until cooked to the desired degree of doneness.

Remove from the grill and serve with the sauce on the side.

Nutritional Analysis per Serving: calories 754, carbohydrates 14 g, fiber 3 g, protein 79 g, fat 42 g, sodium 396 mg, sugar 7 g

Braised Beef Brisket

SERVES 6

You cannot imagine a more flavorful “pot roast” than this brisket. The onions seep into the meat during the slow braise and melt into the most delicious gravy you can imagine.

1 (2½-pound) beef brisket

Salt and pepper

2 tablespoons avocado oil

6 large onions, cut crosswise into thin slices

1 tablespoon minced garlic

Season the meat with salt and pepper to taste.

Heat the oil in a Dutch oven over medium heat. Add the seasoned meat and sear, turning frequently, until nicely browned, about 5 minutes.

Transfer the meat to a plate. Lay the onions and garlic in the bottom of the pan. Place the meat on top of the onions, cover, and cook until the meat is fork tender and the onions have melted into a gravy, about 2 hours. After about 1 hour, you can lower the heat, but keep the pan covered or the liquid from the onions will evaporate.

Using tongs, transfer the meat to a cutting board. Cut the meat across the grain into thin slices. Place on a serving platter and spoon the onion gravy over the top. Serve immediately.

Nutritional Analysis per Serving: calories 303, carbohydrates 15 g, fiber 3 g, protein 34 g, fat 11 g, sodium 445 mg, sugar 6 g

Meatloaf Stuffed with Hard-Boiled Eggs

SERVES 6

I do wonder what prompted the first cook to place hard-boiled eggs down the center of a meatloaf, but perhaps those many years ago she was already aware of the Grain Brain regimen. I say “she” because I am pretty sure it was a home cook and mom in the 1930s who came up with a version of this recipe to feed her hungry family.

12 ounces ground beef

12 ounces ground pork

1 cup finely chopped onion

1 cup grated Parmesan cheese

1 tablespoon finely chopped fresh basil

1 teaspoon finely chopped fresh oregano

1 teaspoon minced garlic

1 large egg, beaten

Salt and pepper

3 large hard-boiled eggs (see here), peeled

½ cup beef stock (here) or low-sodium beef broth

½ cup diced canned or fresh tomatoes, with their juice

1 tablespoon extra-virgin olive oil

Preheat the oven to 375°F.

Combine the beef and pork with the onion, grated cheese, basil, oregano, and garlic, using your hands to mix. Add the raw egg, season with salt and pepper to taste, and continue to mix with your hands until completely blended.

Place half of the meat mixture in the center of a baking dish, forming it into a neat rectangle approximately 4 inches wide. Arrange the hard-boiled eggs down the center of the rectangle. Place the remaining meat over the top of the eggs and, using your hands, enclose the eggs as you form the meat into a neat, seamless rectangle.

Combine the beef stock and tomatoes in a small mixing bowl. Season with salt and pepper to taste.

Using a pastry brush, generously coat the exterior of the meatloaf with oil. Pour the beef stock mixture into the pan and transfer to the preheated oven.

Bake, occasionally basting with the pan liquid, until an instant-read thermometer inserted into the thickest part registers 155°F, about 45 minutes.

Remove from the oven and let rest for about 10 minutes before cutting crosswise into thick slices. Place on a serving platter and spoon any remaining pan juices over the meat. Serve hot or at room temperature.

Nutritional Analysis per Serving: calories 376, carbohydrates 4 g, fiber 1 g, protein 34 g, fat 23 g, sodium 633 mg, sugar 2 g

Traditional Chophouse Mixed Grill

SERVES 4

A mixed grill has been a traditional lunch in men’s clubs for generations but is rarely found on menus today. It can have kidneys and sausages added to the mix as well as the meats I use in this recipe. It is often served with a bowl of grainy mustard and some sour pickles. If you don’t have an outdoor grill, a stovetop grill pan can be used, but you will most likely have to cook the various ingredients in batches.

2 tomatoes, cored and halved crosswise

⅓ cup clarified butter (see here), ghee, or unsalted butter, melted

Salt and pepper

2 tablespoons grated Parmesan cheese

2 red onions, halved crosswise

4 large button mushroom caps

1 (1-pound) sirloin steak

2 small slices calf’s liver (about 5 ounces total), halved

4 (3-ounce) lamb rib chops

4 thick slices slab bacon or pork belly (about 3 ounces total)

Preheat and oil the grill; alternatively, preheat a stovetop grill pan over medium-high heat.

Using a pastry brush, lightly coat the cut side of each tomato half with clarified butter. Season with salt and pepper to taste and sprinkle with the grated cheese. Set aside.

Run a metal skewer crosswise through each onion half to help it hold its shape when grilling. Using a pastry brush, lightly coat the cut side of each half with clarified butter and season with salt and pepper to taste. Set aside.

Using a pastry brush, lightly coat the mushrooms with clarified butter and season with salt and pepper to taste. Set aside.

Rub the steak, liver, and lamb chops with clarified butter and season with salt and pepper to taste.

Place the steak in the center of the grill, cover, and grill for 10 minutes. Uncover, turn the steak, and place the liver, lamb chops, bacon, tomatoes, onions, and mushrooms on the grill, with the lamb nearest the hotter center. Cover and grill, turning the liver, lamb, bacon, and onion once, for another 10 minutes, for the steak to reach medium-rare and the lamb medium, or until they reach the desired degree of doneness on an instant-read thermometer. At about 6 minutes begin checking the liver, bacon, and vegetables as you don’t want them to overcook. (If using a stovetop grill pan, everything will have to be done in batches.)

Remove all of the meats and vegetables from the grill. Remove the skewers from the onions.

Cut the steak into slices and place an equal portion on each of four dinner plates. Place a lamb chop, a slice each of liver and bacon, an onion half, a tomato half, and a mushroom on each plate and serve.

Nutritional Analysis per Serving: calories 502, carbohydrates 11 g, fiber 2 g, protein 41 g, fat 32 g, sodium 480 mg, sugar 5 g

Tex-Mex Cowboy Burgers with Tomato-Onion Salsa

SERVES 4

A little Tex-Mex twist to the classic burger elevates it up and away from the bun and fries. You can make both the burgers and the salsa as hot or as mild as you wish by adjusting the amount of fresh chiles you add.

8 ounces ground sirloin

8 ounces ground pork

3 tablespoons finely chopped red bell pepper

2 tablespoons finely chopped red onion

2 teaspoons ground dried chiles, such as ancho

½ teaspoon ground cumin

Salt and pepper

1 cup Tomato-Onion Salsa (recipe follows)

Preheat and oil the grill; alternatively, preheat a stovetop grill pan or a cast-iron frying pan over medium-high heat.

Combine the sirloin and pork with the bell pepper, onion, ground chiles, cumin, and salt and pepper to taste. Using your hands, mix well to blend. Form the mixture into 4 flattened patties of equal size.

Place the patties on the preheated grill (or stovetop pan) and grill for 5 minutes. Turn and grill for another 5 minutes for medium-well (160°F on an instant-read thermometer), or until cooked to the desired degree of doneness. Serve, topped with salsa.

Nutritional Analysis per Serving: calories 225, carbohydrates 8 g, fiber 2 g, protein 22 g, fat 12 g, sodium 301 mg, sugar 4 g

Tomato-Onion Salsa

MAKES ABOUT 1¼ CUPS

8 ounces Roma tomatoes, peeled, seeded, and coarsely chopped

1 small red onion, coarsely chopped

1 garlic clove, minced

½ teaspoon minced seeded hot red chile pepper, or to taste

½ teaspoon freshly squeezed lime juice

¼ cup chopped fresh cilantro

Salt and pepper

Combine the tomatoes and onion in a mixing bowl. Stir in the garlic and chile. When well combined, add the lime juice. Fold in the cilantro and season with salt and pepper to taste. If not serving immediately, cover and refrigerate for no more than 8 hours.

Nutritional Analysis per Serving (¼ cup): calories 22, carbohydrates 5 g, fiber 1 g, protein 1 g, fat 0 g, sodium 77 mg, sugar 3 g

Grilled Veal Chops with Arugula

SERVES 4

This is a dish that you will want to make every month of the year. If you don’t have a stovetop grill pan, please get one. Of course, they don’t impart the scent of burning wood or charcoal to the meat, but they mark the meat beautifully and make it possible to grill all year round. This recipe works well with pork chops, too.

2 tablespoons extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

4 (7-ounce) veal chops

Salt and pepper

8 cups arugula

⅓ cup Balsamic Vinaigrette (here)

Preheat and oil the grill; alternatively, preheat a stovetop grill pan over medium-high heat.

Combine the olive oil and lemon juice and generously coat the chops with it. Season with salt and pepper to taste.

Place the chops on the preheated grill (or stovetop grill pan) and grill, turning occasionally, until an instant-read thermometer registers 130°F for medium, about 10 minutes, or until the desired doneness is reached. Remove from the grill and let rest for 5 minutes.

Place the arugula in a mixing bowl and drizzle about half of the vinaigrette over the leaves, tossing to coat.

Place an equal portion of the dressed arugula in the center of each of four dinner plates. Place a chop on top, drizzle with the remaining vinaigrette, and serve.

Nutritional Analysis per Serving: calories 354, carbohydrates 2 g, fiber 0 g, protein 25 g, fat 28 g, sodium 455 mg, sugar 1 g

Veal Saltimbocca

SERVES 4

This classic Mediterranean dish is popular in Italy, Spain, and parts of Greece. In Rome, the sauce is usually made with Marsala wine, which has some sweetness. You can also add capers to the finishing sauce for a hint of saltiness.

2 tablespoons plus 1 teaspoon chopped fresh sage

2 tablespoons chopped fresh rosemary

2 teaspoons minced garlic

4 (4-ounce) veal scallops

4 thin slices prosciutto

½ cup plus 3 tablespoons unsalted butter

2 tablespoons extra-virgin olive oil

Salt and pepper

½ cup dry white wine

2 tablespoons freshly squeezed lemon juice

Combine 2 tablespoons of the sage with the rosemary and garlic in a small mixing bowl.

Place the veal scallops on a clean, flat work surface. Working with one piece at a time, evenly cover each piece with the herb mixture. Then, cover the herb layer with a slice of prosciutto.

Starting at one end, firmly roll each veal scallop into a cigar shape. Using kitchen twine, tie each veal packet together by tying one loop of string around the center and another loop around the length of the packet.

Place ½ cup of the butter and the olive oil in a large frying pan over medium heat. When melted, season the veal packets with salt and pepper to taste and place them in the hot pan. Cook, turning occasionally, until nicely colored on all sides, about 5 minutes. Add the wine and lemon juice and bring to a simmer. Lower the heat, cover, and cook at a bare simmer until cooked through, about 20 minutes.

Using tongs, transfer the veal packets to a serving platter. Use kitchen scissors to carefully cut the ties.

Raise the heat to high under the frying pan and whisk in the remaining 3 tablespoons butter and 1 teaspoon sage. Taste and, if necessary, season with salt and pepper to taste. Pour over the veal and serve immediately.

Nutritional Analysis per Serving: calories 644, carbohydrates 3 g, fiber 0 g, protein 32 g, fat 53 g, sodium 625 mg, sugar 0 g

Calf’s Liver and Onions

SERVES 4

Liver is one of those meats that people either love or hate. No one likes it when it’s overcooked, tough, and dry, but if you cook it carefully and quickly, liver is tender and mildly flavored. With the accent of sweet red onions it becomes a “can I have seconds” kind of dish.

6 tablespoons unsalted butter

3 tablespoons extra-virgin olive oil, plus more for brushing the pan

5 large red onions, cut crosswise into thin slices

Salt and pepper

3 tablespoons balsamic vinegar

1 pound calf’s liver, cut into thick slices

Combine 4 tablespoons of the butter with 1 tablespoon of the olive oil in a large frying pan over medium heat. When melted, add the onions and season with salt and pepper to taste. Lower the heat and cook, stirring occasionally, until the onions have exuded most of their liquid, about 20 minutes. Add the vinegar and continue to cook for an additional 10 minutes. Stir in the remaining 2 tablespoons butter and, when melted, remove the pan from the heat, but cover it to keep warm.

Generously coat each slice of liver with the remaining 2 tablespoons olive oil. Season with salt and pepper to taste.

Preheat a stovetop grill pan over medium-high heat. When hot, brush with additional olive oil. Add the seasoned liver and cook, turning once, until nicely browned on each side, about 4 minutes. Do not overcook, as the liver will quickly toughen.

Remove from the heat and place the liver on a serving platter. Top with the warm onions and serve.

Nutritional Analysis per Serving: calories 459, carbohydrates 22 g, fiber 3 g, protein 23 g, fat 32 g, sodium 648 mg, sugar 9 g

Roasted Leg of Lamb with Ginger Sauce

SERVES 6

Generally a leg of lamb is butterflied for grilling, and if you cook a small one, the whole leg can be grilled. I prefer roasting in a very hot oven for the first 15 minutes and then turning down the temperature to finish cooking. This recipe can be used for larger legs of lamb; roasting requires about 22 minutes per pound for rare or until a meat thermometer registers the degree of doneness you desire.

If you don’t want to make the ginger sauce, mix some chopped fresh herbs (any combination you like) with the olive oil and rub into the meat instead. The herbs alone will add a hint of freshness to the juicy, deeply flavored lamb.

1 (3½-pound) leg of lamb, trimmed of excess fat

¼ cup extra-virgin olive oil

Salt and pepper

1 cup coarsely chopped peeled and seeded tomatoes

1 tablespoon grated ginger root

1 teaspoon chopped garlic

¼ cup dry white wine

2 tablespoons unsalted butter, at room temperature

¼ cup chopped fresh mint

Preheat the oven to 450°F.

Generously coat the lamb with the oil and season with salt and pepper to taste. Place on a rack in a small roasting pan and roast, turning occasionally, until nicely browned on all sides, about 15 minutes. Reduce the oven temperature to 325°F and continue to roast, without turning, until a meat thermometer registers 140° for rare, about 50 minutes, or until cooked to the desired degree of doneness (165°F will give you very well-done meat).

While the meat is roasting, prepare the sauce. Combine the tomatoes, ginger, and garlic in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, to make a chunky mixture. Transfer to a small nonreactive saucepan over medium heat and bring to a simmer. Simmer, stirring frequently, for 5 minutes.

Add the wine and butter and season with salt and pepper to taste. Return to a simmer and simmer just long enough to allow the alcohol to evaporate slightly, about 5 minutes. Remove from the heat and fold in the mint. Cover to keep warm until ready to serve.

Remove the lamb from the oven and set aside to rest for a couple of minutes. Slice the meat across the grain and place on a platter. Serve with the warm sauce on the side.

Nutritional Analysis per Serving: calories 371, carbohydrates 2 g, fiber 0 g, protein 36 g, fat 23 g, sodium 282 mg, sugar 1 g

Grilled Butterflied Leg of Lamb with Eggplant Compote

SERVES 6

Lamb and eggplant are two well-known partners in Greek cooking, and this recipe is an undemanding one that seals the marriage. Grilling makes it a warm-weather dish, but the lamb can also be roasted (see here) so quickly and effortlessly that it begs to be made year-round. Both the meat and the compote can be served at room temperature.

¾ cup extra-virgin olive oil

1 tablespoon freshly squeezed lemon juice

1 tablespoon celery seeds

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 (3-pound) butterflied leg of lamb (see Note)

1 medium eggplant, cut crosswise into ½-inch-thick slices

2 large tomatoes, halved crosswise

Salt and pepper

½ cup finely chopped onion

¼ cup coarsely chopped green Greek olives

1 tablespoon roasted garlic puree (see here)

1 tablespoon red wine vinegar

2 teaspoons chopped capers

1 tablespoon chopped fresh flat-leaf parsley

Combine ½ cup of the olive oil with the lemon juice, celery seeds, cumin, and paprika in a small bowl. Generously coat the lamb with the oil mixture, reserving any remaining for later use. Set the lamb aside to marinate for 30 minutes.

Preheat and oil the grill; alternatively, preheat the oven to 400°F.

Generously coat the eggplant and tomatoes with the remaining ¼ cup olive oil. Season with salt and pepper to taste.

Place the vegetables on the preheated grill and grill the eggplant, turning occasionally, until nicely charred and just cooked through, about 8 minutes. Grill the tomatoes, skin-side down, without turning, just until slightly soft, about 4 minutes. Remove the vegetables from the grill and set aside. Do not turn off the grill.

Alternatively, place the eggplant and tomatoes on a rimmed baking sheet in the preheated oven and roast, turning occasionally, for 15 minutes for the eggplant and 10 minutes for the tomatoes. Do not turn off the oven if you are using it to roast the lamb.

Season the lamb with salt and pepper to taste and place on the hot grill. Grill, turning occasionally and brushing with the reserved oil mixture, for 12 minutes. Move the lamb to the cooler part of the grill. Cover and continue to grill, turning and brushing with the oil mixture from time to time, until an instant-read thermometer inserted into the thickest part reads 140°F for rare, about 18 minutes, or until cooked to the desired degree of doneness. Alternatively, place the lamb on a rack in a roasting pan in the preheated oven and roast until it reaches the same degree of doneness as for grilling, about 30 minutes.

While the meat is cooking, make the compote. Place the eggplant and tomatoes in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, until just barely chopped.

Transfer to a mixing bowl and stir in the onion, olives, garlic, vinegar, and capers. Season with salt and pepper to taste and set aside for 30 minutes to allow the flavors to blend. Fold in the parsley and transfer to a serving bowl.

Remove the lamb from the grill or the oven and set aside to rest for a couple of minutes. Slice the meat across the grain and place on a platter. Serve with the compote on the side.

NOTE: A butterflied leg of lamb is simply a leg of lamb from which the bone has been removed and then the meat split down but not through the center to open it up. The meat is then flattened slightly to resemble a butterfly. Most butchers will be happy to do this for you.

Nutritional Analysis per Serving: calories 450, carbohydrates 10 g, fiber 3 g, protein 43 g, fat 27 g, sodium 469 mg, sugar 4 g

Lamb and Fennel with Mint Salad

SERVES 4

Here is another lamb recipe that is scented with the flavors of Greece—fennel, feta, olive oil, mint, and oregano (if you can find it, Greek oregano has wonderful qualities of its own). This is a light and beautiful dish that works well as both a weekday dinner and a “company’s coming” sensation.

3 large fennel bulbs

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

2 tablespoons chopped fresh oregano

Salt and cracked black pepper

1 (1¼-pound) boneless lamb loin

1½ cups fresh mint leaves

5 ounces feta cheese, crumbled

1 tablespoon freshly grated orange zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons toasted pumpkin seeds

Preheat the oven to 400°F. Line a baking sheet with parchment paper and set aside.

Trim off any dark or damaged pieces from the fennel bulbs, leaving the bulb intact and reserving the fronds. Using a sharp knife, cut the fennel bulbs lengthwise into 8 slices total. Chop enough of the fronds to yield 1 tablespoon, reserving the remainder in their feathery state for the salad (you will need about ⅓ cup).

Combine the oil, vinegar, and oregano with the chopped fennel fronds. Season the mixture with salt and cracked pepper to taste. Generously coat the fennel slices and the lamb with the seasoned oil.

Lay out the fennel slices on the prepared baking sheet and place the lamb on a rack in a small roasting pan. Transfer both to the preheated oven and roast until the fennel is nicely colored and cooked through and the lamb is cooked to 140°F for rare, about 12 minutes, or until cooked to the desired degree of doneness.

While the fennel and lamb are cooking, make the salad. Combine the mint with ⅓ cup of the reserved fennel fronds and the feta in a serving bowl. Sprinkle the orange zest and lemon juice over the top and season with salt and pepper to taste. Toss to coat.

Remove the lamb from the oven and set aside to rest for 5 minutes. Cut the lamb crosswise into thick slices.

Place two slices of the roasted fennel in the center of each of four dinner plates. Top with an equal portion of the sliced lamb. Mound the salad on top, sprinkle with pumpkin seeds, and serve immediately.

Nutritional Analysis per Serving: calories 565, carbohydrates 11 g, fiber 4 g, protein 34 g, fat 44 g, sodium 720 mg, sugar 5 g

Braised Lamb Shanks with Green Olives

SERVES 4

In recent years, braised lamb shanks have become the go-to comfort food. They are meaty, flavorful, and easy to cook. You can put them together in the morning and go about your day while they simmer away. Then, dinner is on the table in minutes.

3 tablespoons extra-virgin olive oil

4 whole lamb shanks

Salt and pepper

1 cup chopped leek (including some of the green part)

1 tablespoon minced garlic

1 celery rib, peeled and chopped

1 cup diced rutabaga

1 cup dry red wine

3 cups chicken stock (here) or low-sodium chicken broth

1 (28-ounce) can diced tomatoes, with their juice

1 teaspoon minced fresh rosemary

1 teaspoon minced fresh thyme

1 teaspoon minced fresh basil

1 teaspoon minced fresh flat-leaf parsley

1½ cups pitted green olives

Preheat the oven to 350°F.

Heat the oil in a Dutch oven over medium heat. Season the lamb shanks with salt and pepper to taste and add them to the hot oil. Sear, turning occasionally, until all sides are browned, about 10 minutes. Using tongs, transfer the browned shanks to a platter.

Remove all but 1 tablespoon of fat from the pan. Add the leek and garlic and sauté for 3 minutes. Stir in the celery and rutabaga and continue cooking for another 4 minutes.

Add the red wine to the pan, raise the heat, and bring to a boil. Boil, stirring constantly with a wooden spoon to release all of the browned bits in the bottom of the pan, until the wine begins to evaporate, about 7 minutes.

Add the chicken stock and again bring to a boil. Stir in the tomatoes, rosemary, thyme, basil, and parsley and once again bring to a boil.

Return the shanks to the pan and season with salt and pepper to taste. Cover, transfer to the preheated oven, and braise for 1 hour. Uncover, add the olives, and continue to braise until the meat is almost falling off the bone, about 1 hour more. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 472, carbohydrates 20 g, fiber 3 g, protein 30 g, fat 25 g, sodium 768 mg, sugar 9 g

Quick “Moussaka”

SERVES 4

Moussaka, a traditional Greek dish, is made with a rich béchamel sauce along with lamb, tomatoes, eggplant, breadcrumbs, and lots of sweet spice. This is a very modest version that takes no time to put together and is just as delicious reheated the next day. If you love cinnamon and allspice, you can add about ½ teaspoon of each to the lamb mixture for a slightly different flavor. Either way, this “moussaka” goes well with a tossed green salad on the side.

2 tablespoons avocado oil

1 large zucchini

1 pound ground lamb

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon chopped fresh oregano, plus more for optional garnish

1 teaspoon minced garlic

1 large egg

Salt and pepper

5 ounces crumbled feta cheese

8 eggplant slices (about 6 inches long and ⅓ inch thick)

1 cup sheep’s milk ricotta cheese

1 cup shredded mozzarella cheese

Preheat the oven to 350°F. Line a large baking pan with parchment paper. Generously coat the paper with 1 tablespoon of the avocado oil and set aside.

Grate the zucchini and place it in a clean kitchen towel. Tightly twist the towel together and squeeze out as much of the liquid as you can.

Combine the drained zucchini with the lamb, parsley, oregano, and garlic, stirring to blend. Add the egg, season with salt and pepper to taste, and use your hands to blend the mixture well. Add the feta and carefully mix—you want to blend but not completely mash the cheese.

Lay out 4 eggplant slices in a single layer in the prepared baking pan. Top each piece with an equal portion of the lamb, patting down to make a smooth, even coating. Place another slice of eggplant on top. Using a pastry brush, generously coat the eggplant with the remaining 1 tablespoon avocado oil.

Combine the ricotta and mozzarella in a medium bowl. When mixed, place an equal portion on top of the oiled eggplant slices, again smoothing to make an even cover.

Transfer to the preheated oven and bake until the top is golden brown and the lamb is completely cooked, about 45 minutes. Remove from the oven and sprinkle with additional oregano, if desired. Place an individual “moussaka” on each of four dinner plates and serve.

Nutritional Analysis per Serving: calories 657, carbohydrates 22 g, fiber 2 g, protein 48 g, fat 52 g, sodium 780 mg, sugar 6 g

Stuffed Pork Loin

SERVES 6

Free-range pork has a much richer flavor and deeper texture than commercially raised pork. The walnuts and walnut oil add a unique taste that marries well with the pork. This recipe is a wonderful Sunday supper or dinner party dish that can be served with more sautéed Swiss chard on the side.

1 (3-pound) boneless pork loin

3 tablespoons unsalted butter

3 cups chopped Swiss chard

½ cup minced onion

1 teaspoon minced garlic

Salt and pepper

2 tablespoons walnut oil

1 cup dry white wine

½ cup chopped raw walnuts

Preheat the oven to 400°F.

Using a sharp knife, carefully cut the pork loin open to make a neat, flat solid piece of meat. This is best done by cutting from one side into the center (without cutting through to the edge) and then carefully folding the cut flap out. Then, cut from the interior out through the thicker piece to open another flap. Gently push down to flatten the entire piece out. Cover with plastic wrap and let the pork come to room temperature.

Melt the butter in a medium frying pan over medium heat. Add the chard, onion, and garlic and sauté until softened, about 4 minutes. Season with salt and pepper to taste.

Uncover the pork and carefully cover with an even layer of the chard stuffing, leaving about an inch around the edges. Roll up from the bottom to make a neat log. Using butcher’s twine, tie the roll closed. Rub the exterior with the walnut oil and again season with salt and pepper to taste.

Transfer the loin to a roasting pan and pour in the wine. Place in the preheated oven and roast until nicely colored, about 30 minutes. Add the walnuts, lower the heat to 375°F, and roast until an instant-read thermometer reads 160°F when inserted into the thickest part of the loin, about 1 hour more. Remove from the oven and let rest for 15 minutes.

Untie and cut the loin crosswise into thin slices. Drizzle the pan juices over the sliced meat, sprinkle with the walnuts, and serve.

Nutritional Analysis per Serving: calories 407, carbohydrates 4 g, fiber 2 g, protein 46 g, fat 23 g, sodium 356 mg, sugar 1 g

Pork Tenderloin with Sweet Spiced Onion Jam

SERVES 4

This is a simple dish that is simply delish! Pork tenderloin cooks in no time and the jam can be made in advance, so this makes for a quick weeknight dinner. Be careful when you roast the tenderloin; it will be tough if overcooked.

1 (1¼-pound) pork tenderloin

1 tablespoon extra-virgin olive oil

Salt and pepper

½ cup Sweet Spiced Onion Jam (recipe follows)

Preheat the oven to 400°F.

Using your hands, rub the entire tenderloin with the olive oil. Generously season with salt and pepper.

Place the tenderloin in a large, oven-safe frying pan over high heat. Sear, turning frequently, until all sides are browned, about 5 minutes. Transfer to the preheated oven and roast until an instant-read thermometer inserted in the center reads 145°F, about 20 minutes. Remove from the oven and let rest for 5 minutes before cutting crosswise into thin slices.

Spread the onion jam on a serving platter and then place the pork in slightly overlapping slices down the center. Serve immediately.

Nutritional Analysis per Serving (includes 2 tablespoons onion jam): calories 221, carbohydrates 4 g, fiber 1 g, protein 27 g, fat 10 g, sodium 241 mg, sugar 2 g

Sweet Spiced Onion Jam

MAKES ABOUT 3 CUPS

½ cup unsalted butter

10 cups sliced red onions

3 tablespoons balsamic vinegar

2 teaspoons ground cinnamon

½ teaspoon ground cloves

½ teaspoon ground cardamom

Salt and pepper

Melt the butter in a large sauté pan over medium-low heat. Add the onions, lower the heat, cover, and cook, stirring occasionally, until very soft, about 30 minutes. Stir in the vinegar, cinnamon, cloves, and cardamom, season with salt and pepper to taste, and continue to cook until the onions are jam-like and almost falling apart, about 15 minutes more.

Remove from the heat and serve, or allow to cool and store, covered, in the refrigerator for up to 1 week.

Nutritional Analysis per Serving (2 tablespoons): calories 41, carbohydrates 4 g, fiber 1 g, protein 1 g, fat 3 g, sodium 38 mg, sugar 2 g

Grilled Pork Chops with Salsa Verde

SERVES 4

What could be easier than throwing a few chops on the grill? Nothing that I know of, but I do like to take a little extra time to brine the meat in a salty-herby mix. This tenderizes the meat and adds some flavor. The salsa keeps well for a few days, covered and refrigerated, and can be used with almost any type of meat or fish.

3 tablespoons salt, plus more for seasoning

4 flat-leaf parsley sprigs

4 thyme sprigs

4 (5-ounce) thick-cut pork chops

Pepper

½ cup Salsa Verde (recipe follows)

Combine the salt, parsley, and thyme in a resealable plastic bag. Add the chops and pour in enough cold water to completely cover them. Seal the bag and refrigerate for 1 hour.

When ready to cook, preheat and oil the grill. Alternatively, preheat a stovetop grill pan over medium-high heat.

Drain the chops and pat them dry. Season with salt and pepper to taste and place on the preheated grill (or stovetop grill pan). Grill, turning occasionally to nicely mark the meat, until an instant-read thermometer reads 145°F, about 15 minutes. Remove from the grill and let rest for 10 minutes. Serve with salsa verde on the side.

Nutritional Analysis per Serving (includes 2 tablespoons salsa verde): calories 199, carbohydrates 1 g, fiber 0 g, protein 20 g, fat 13 g, sodium 704 mg, sugar 0 g

Salsa Verde

MAKES ABOUT 2 CUPS

½ bunch curly spinach, finely chopped (stems included)

1 shallot, finely chopped

2 teaspoons finely chopped scallion

1 teaspoon freshly grated orange zest

½ cup extra-virgin olive oil

1 tablespoon red wine vinegar

Salt and pepper

Combine the spinach, shallot, scallion, and orange zest in a mixing bowl. Add the olive oil and vinegar and season with salt and pepper to taste. Taste and, if a zestier flavor is desired, add more vinegar. (If you decide to do all of this in a food processor, do not overprocess; you want some texture and you don’t want to emulsify the oil.)

Nutritional Analysis per Serving (2 tablespoons): calories 64, carbohydrates 1 g, fiber 0 g, protein 0 g, fat 7 g, sodium 81 mg, sugar 0 g

Gruyère-Glazed Pork Chops

SERVES 4

Only the French would have thought to glaze meat with cheese! The chops must be fully cooked before being glazed, and the glaze should be golden brown and bubbly as the chops come to the table.

1 large egg yolk

1 cup grated Gruyère cheese (about 4 ounces)

1 tablespoon Dijon mustard

1 tablespoon almond milk

1 tablespoon chopped fresh chives

4 (5-ounce) pork loin chops

Salt and pepper

1 tablespoon coconut oil

Combine the egg yolk, cheese, mustard, milk, and chives in a small mixing bowl. Using a wooden spoon, stir and mash until completely soft and blended. Set aside.

Season the chops with salt and pepper to taste.

Heat the oil in a large frying pan over medium-high heat. Add the seasoned chops and fry, turning occasionally, until both sides are nicely browned, about 15 minutes.

Preheat the broiler.

Remove the chops from the frying pan and carefully coat one side of each chop with an equal portion of the cheese mixture.

Place the coated chops on a broiler pan under the preheated broiler. Broil until the cheese is golden brown, bubbling, and glazed, about 3 minutes. Remove from the broiler and serve.

Nutritional Analysis per Serving: calories 328, carbohydrates 2 g, fiber 0 g, protein 35 g, fat 20 g, sodium 243 mg, sugar 0 g

Adobo Pork

SERVES 4

This recipe is based on a traditional pork dish from the Philippines, where both pork and coconut make frequent appearances on the dinner table. The heat of the big dose of pepper is tempered by the coconut milk. I like to serve this dish with Fried Green Plantains (here).

1½ tablespoons coconut oil

1 medium onion, sliced

1 tablespoon minced garlic

1 (1-pound) pork tenderloin, cut into bite-size pieces

1 tablespoon pepper

¾ cup water

1 tablespoon white vinegar

2 bay leaves

1½ cups unsweetened coconut milk

2 tablespoons toasted unsweetened coconut flakes

Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until beginning to color, about 5 minutes. Do not allow the garlic to burn. Add the pork, season with the pepper, and cook just until the pork begins to color, about 5 minutes more.

Stir in the water, vinegar, and bay leaves. Bring to a simmer and simmer until the pork is just cooked, about 20 minutes. Add the coconut milk and continue to cook until the pork is very tender, about 10 minutes more. Remove from the heat and serve, sprinkled with the toasted coconut.

Nutritional Analysis per Serving: calories 356, carbohydrates 8 g, fiber 1 g, protein 23 g, fat 26 g, sodium 72 mg, sugar 1 g

Stir-Fried Pork with Watercress

SERVES 4

We often think of watercress as that sprig of garnish on a restaurant plate, but it is far more useful than that. It can be sautéed for a side vegetable to go with almost any meat, but you must take care not to overcook it. In this recipe, the hot meat wilts it just enough, leaving a little crunch and lots of spice.

2 tablespoons coconut oil

1 tablespoon minced garlic

1 tablespoon minced ginger root

1 pound pork tenderloin, cut into bite-size pieces

Salt and pepper

1 pound watercress, tough stems removed

½ cup sunflower seeds

1 teaspoon freshly grated orange zest

Heat the oil in a wok or large frying pan over medium-high heat. Add the garlic and ginger and cook, stirring constantly, until lightly colored, about 2 minutes. Add the pork and season with salt and pepper to taste. Cook, occasionally tossing and turning, until the pork is no longer pink and has begun to color around the edges, about 5 minutes. Remove from the heat and toss in the watercress, sunflower seeds, and orange zest. Serve immediately.

Nutritional Analysis per Serving: calories 300, carbohydrates 6 g, fiber 2 g, protein 28 g, fat 19 g, sodium 385 mg, sugar 1 g

Slow-Roasted Spareribs

SERVES 4

Who thinks of spareribs in the middle of winter? With this recipe you will, although you can also slow-roast these on the grill in the summer. You can easily vary the spices for the rub using any that appeal to you, but always add a little heat by including ground chiles or cayenne. The heat sinks into the ribs and turns them into a tantalizing lick-your-fingers dish.

4 pounds spareribs

1 tablespoon ground dried chiles, such as ancho

1½ teaspoons ground cumin

1½ teaspoons black pepper

1 teaspoon salt

1 teaspoon ground cinnamon

1 teaspoon cayenne pepper, or to taste

Place the spareribs on a rimmed baking sheet.

Combine the ground chiles, cumin, black pepper, salt, cinnamon, and cayenne in a small mixing bowl until well blended. Using your hands, coat both sides of the ribs with the spice rub. Cover with plastic wrap and marinate at room temperature for 1 hour or in the refrigerator for up to 8 hours. If refrigerated, bring to room temperature before roasting.

Preheat the oven to 300°F.

Unwrap the ribs and cover with aluminum foil, taking care to seal it all around. Place in the preheated oven and roast until the ribs are completely cooked through and almost falling off the bone, about 2½ hours. Remove from the oven and serve, with plenty of napkins.

Nutritional Analysis per Serving: calories 711, carbohydrates 2 g, fiber 1 g, protein 52 g, fat 54 g, sodium 746 mg, sugar 0 g

Poultry

Perfect Roast Chicken

Pesto-Roasted Chicken

Grilled Coconut-Sesame Chicken with Jicama-Cucumber Relish

Chicken with Forty Cloves of Garlic

Chicken Breasts Stuffed with Swiss Chard and Goat Cheese

Jerk Chicken

Baked Chicken Parcels

Chicken Curry with Cilantro Chutney

Chicken with Lemon and Olives

Sesame Chicken

Herb-Roasted Turkey Breast

Turkey Cutlets with Roasted Peppers and Pepper Jack Cheese

Spicy Turkey Meatballs in Tomato Sauce

Perfect Roast Chicken

SERVES 4

You have to think a bit ahead to make this chicken, but it is well worth the time. You will get moist, juicy meat and unbelievably crisp skin. I like to put a couple of lemon halves in the pan for the last 15 minutes and then squirt some hot lemon juice on the meat when I serve it.

1 (3½-pound) chicken

Salt

Rinse the chicken under cold running water and pat it dry. Generously coat the exterior with salt—all of the skin should be covered.

Place the salted chicken in a shallow bowl, cover with plastic wrap, and place in the refrigerator for 48 hours.

About 1 hour before you’re ready to roast, preheat the oven to 450°F. Remove the chicken from the refrigerator and set it aside to come to room temperature.

About 30 minutes before roasting, place a small roasting pan in the oven to heat it up.

Uncover the chicken, push off any remaining salt, and carefully pat the skin dry.

Place a rack in the roasting pan and then place the salted chicken on the rack, breast-side up. Roast until the chicken is cooked through and the skin is golden brown and very crisp, about 45 minutes. Remove from the oven and let rest for 10 minutes before carving. Serve.

Nutritional Analysis per Serving: calories 451, carbohydrates 0 g, fiber 0 g, protein 52 g, fat 26 g, sodium 735 mg, sugar 0 g

Pesto-Roasted Chicken

SERVES 4

This is an extraordinarily flavorful roast chicken. It takes a little patience to stuff the seasoned ricotta under the skin, but the result is well worth the effort. The extra pesto you’ll make keeps well and is terrific on roasted vegetables or as a seasoning for a basic vinaigrette.

1 (3½-pound) chicken

2 cups fresh sheep’s milk ricotta

⅓ cup Pesto (recipe follows)

Salt and pepper

⅔ cup unsalted butter, melted

1 lemon

Preheat the oven to 400°F.

Rinse the chicken under cold running water and pat dry. Place it on a clean cutting board.

Combine the ricotta with the pesto, beating to blend completely. Taste and, if necessary, season with salt and pepper to taste.

Using your fingertips, carefully push back the skin from both sides of the chicken breast to loosen it from the flesh. Working downward, push your fingertips into the leg to loosen the skin around the thigh and leg on both sides. Then, working with just a small handful of the ricotta mixture at a time, scoop it up and begin patting it over the flesh wherever you have loosened the skin. You should end up with a smooth, even layer of ricotta under the skin.

Place the melted butter in a small bowl. Using a zester, remove the zest from the lemon and add it to the butter. Cut the lemon in half crosswise and place it in the cavity of the chicken.

Pull the chicken legs up and against the body and tie the ends of the legs together with kitchen twine. Lift the wing tips up and tuck them under the chicken. Using a pastry brush, lightly coat the exterior of the chicken with the lemon-scented butter and season with salt and pepper to taste.

Place the chicken, breast-side up, on a rack in a small roasting pan and transfer to the preheated oven. Roast, basting frequently with the lemon-scented butter, until the skin is golden brown, the ricotta has puffed somewhat, and a meat thermometer inserted into the thickest part of the thigh reads 160°F, about 45 minutes. Remove the chicken from the oven and let rest for 10 minutes before carving. Serve.

Nutritional Analysis per Serving: calories 622, carbohydrates 7 g, fiber 0 g, protein 59 g, fat 43 g, sodium 511 mg, sugar 1 g

Pesto

MAKES ABOUT 2½ CUPS

2 tightly packed cups fresh basil leaves

¼ cup toasted pine nuts

1 teaspoon chopped garlic

1 cup extra-virgin olive oil

½ cup grated Parmesan cheese

Salt and pepper

Combine the basil, pine nuts, and garlic in the bowl of a food processor fitted with the metal blade and process just until chopped. With the motor running, begin slowly adding about half of the olive oil through the feed tube, processing until blended. Don’t overprocess, as you want to see tiny bits of basil. Scrape the puree from the processor bowl into a small mixing bowl. Stir in the cheese and season with salt and pepper to taste. Beat in the remaining olive oil until a thick puree forms.

If not using immediately, scrape the pesto into a clean, glass container. Smooth the top and then cover it with a thin layer of olive oil; this will keep the pesto from discoloring. Store in the refrigerator until ready to use, up to 2 weeks, or in the freezer for up to 3 months (thaw before using).

Nutritional Analysis per Serving: calories 123, carbohydrates 0 g, fiber 0 g, protein 2 g, fat 13 g, sodium 63 mg, sugar 0 g

Grilled Coconut-Sesame Chicken with Jicama-Cucumber Relish

SERVES 4

Chicken thighs work well on the grill because they have more fat than the ubiquitous chicken breasts and, when cooked, are juicier and far more flavorful. If you don’t have an outdoor grill, this recipe can be made year-round using a stovetop grill pan. The marinade also works with pork, shrimp, or turkey, and the relish is great with almost anything you can imagine, from roasts to barbecue.

1 cup unsweetened coconut milk

2 tablespoons toasted sesame oil

2 tablespoons minced scallion

1 tablespoon chopped fresh mint

1 tablespoon sesame seeds

1 tablespoon freshly squeezed lime juice

8 small bone-in, skin-on chicken thighs (about 1½ pounds total)

Salt and pepper

½ cup Jicama-Cucumber Relish (recipe follows)

Combine the coconut milk, sesame oil, scallion, mint, sesame seeds, and lime juice in a large resealable plastic bag. Add the chicken, seal, and roll around to evenly coat. Refrigerate for at least 1 hour or up to 12 hours.

Preheat and oil the grill; alternatively, heat a nonstick stovetop grill pan over medium-high heat.

Remove the chicken from the bag and season with salt and pepper to taste. Place on the hot grill (or stovetop grill pan) and grill, turning frequently, until just cooked through, about 12 minutes. Do not overcook or the meat will be dry and tough.

Remove from the grill and transfer to a serving platter. Serve with the relish on the side.

Nutritional Analysis per Serving: calories 412, carbohydrates 4 g, fiber 1 g, protein 24 g, fat 34 g, sodium 296 mg, sugar 0 g

Jicama-Cucumber Relish

MAKES ABOUT 2¼ CUPS

1 cup finely chopped jicama

1 cup finely chopped seedless cucumber

¼ cup chopped fresh mint

2 tablespoons chopped scallion

1 teaspoon freshly grated orange zest

3 tablespoons white vinegar

½ teaspoon stevia powder

Salt

Combine the jicama, cucumber, mint, scallion, and orange zest in a small mixing bowl. Add the vinegar and stevia. Season with salt to taste and stir to combine. Cover and refrigerate for at least 30 minutes to allow the flavors to blend, or up to 3 days.

Nutritional Analysis per Serving (2 tablespoons): calories 3, carbohydrates 1 g, fiber 0 g, protein 0 g, fat 0 g, sodium 49 mg, sugar 0 g

Chicken with Forty Cloves of Garlic

SERVES 4

This is a classic dish from Provence. I wonder if the original cook labeled it with the forty cloves of garlic to scare off future cooks from this unique recipe. Interestingly, the garlic mellows as it cooks and becomes quite sweet; some cooks use up to one hundred cloves. The resulting sauce is buttery and mildly fragrant and takes everyday chicken to new heights.

3 tablespoons avocado oil, plus more for greasing pan

1 (3½-pound) chicken, cut into 8 pieces

Salt and pepper

40 garlic cloves, peeled

⅓ cup dry vermouth

1 teaspoon dried tarragon

¾ cup chicken stock (here) or low-sodium chicken broth

1 teaspoon freshly squeezed lemon juice

1 tablespoon chopped fresh chives, for garnish

Preheat the oven to 400°F. Lightly coat the interior of a small roasting pan with avocado oil. Set aside.

Heat the oil in a large, heavy-bottomed saucepan over medium heat. Season the chicken pieces with salt and pepper to taste and add them to the saucepan, skin-side down. Sear, turning occasionally, until nicely browned on all sides, about 12 minutes. Using tongs, transfer the chicken to the roasting pan. Leave the saucepan on the heat.

Place all of the garlic cloves in the saucepan and cook, stirring frequently, just until they begin to brown, about 5 minutes. Add the vermouth and tarragon and cook, scraping up the browned bits from the bottom of the pot, until reduced by half, about 4 minutes.

Add the stock, raise the heat, and bring to a boil. Boil just until the garlic has softened, about 5 minutes. Using a slotted spoon, transfer 10 of the garlic cloves to the roasting pan. Using a kitchen fork, mash the remaining garlic cloves into the liquid in the saucepan.

Pour the sauce over the chicken and transfer to the preheated oven. Roast until the chicken is cooked through and the sauce is thick and flavorful, about 20 minutes.

Remove from the oven and transfer the chicken to a serving platter. Add the lemon juice to the sauce in the roasting pan, stirring to blend. Taste and, if necessary, season with additional salt and pepper. Pour the sauce over the chicken and garnish with the chives. Serve immediately.

Nutritional Analysis per Serving: calories 574, carbohydrates 9 g, fiber 1 g, protein 53 g, fat 33 g, sodium 588 mg, sugar 2 g

Chicken Breasts Stuffed with Swiss Chard and Goat Cheese

SERVES 4

Company coming? Put this wonderful recipe together early in the day and pop it in the oven while drinks are served. You’ll have dinner on the table in minutes without spending much time in the kitchen at all.

If Swiss chard is not available, use spinach or kale, and the goat cheese can be replaced with any soft cheese you like.

1 tablespoon extra-virgin olive oil

1 shallot, minced

8 ounces Swiss chard, tough stems removed and leaves finely chopped

Salt and pepper

1 teaspoon freshly grated orange zest

4 (5-ounce) boneless, skin-on chicken breasts

4 ounces soft goat cheese

2 tablespoons unsalted butter, melted

Preheat the oven to 400°F.

Heat the oil in a large skillet over medium-low heat. Add the shallot and cook, stirring frequently, until soft, about 2 minutes. Add the chard and season with salt and pepper to taste. Cook, stirring occasionally, until the chard has wilted and any liquid has evaporated, about 5 minutes. Remove from the heat and stir in the orange zest. Set aside to cool.

Working with one breast at a time, use a small, sharp knife to cut a pocket into the chicken. Begin at the thickest part and cut into the center but not through the entire breast; continue the length of the breast until you have a deep pocket. Season the pockets with salt and pepper to taste.

When the chard has cooled, crumble the goat cheese and toss it into the chard. Using your fingers, fill each pocket with an equal portion of the chard-cheese mixture. Close the pockets by sticking a couple of toothpicks into the edge. Generously coat the exterior of each breast with melted butter and season with salt and pepper to taste.

Place the stuffed breasts in a small roasting pan. Transfer to the preheated oven and bake until the meat is cooked through and the skin golden brown, about 15 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 382, carbohydrates 6 g, fiber 1 g, protein 37 g, fat 24 g, sodium 596 mg, sugar 3 g

Jerk Chicken

SERVES 6

This is as close to an outdoor vendor on a Jamaican beach as you can get in your own backyard (or kitchen). Blisteringly hot, spicy, and juicy is just what you’ll get here. If you don’t have a grill, the chicken may be cooked on a stovetop grill pan or in a preheated 375°F oven for about the same amount of time.

You can make as much of the seasoning as you like as it will keep, covered and refrigerated, for up to 1 month. Jamaicans prefer their seasoning to be made with lots and lots of fresh Scotch bonnet chiles, which are extremely hot. You can achieve the amount of heat you desire by adding or decreasing the amount of fresh chiles. Just remember that you are looking for the perfect balance of heat, spice, and acid.

½ cup freshly squeezed lime juice

2 tablespoons white vinegar

2 tablespoons minced seeded hot chile, such as Scotch bonnet, or to taste

1 tablespoon freshly grated orange zest

2 tablespoons mustard seeds

1 tablespoon ground thyme

1 tablespoon ground allspice

1 teaspoon ground cloves

½ teaspoon ground nutmeg

Salt and pepper

6 bone-in, skin-on chicken thighs

1 lime, cut into wedges, for serving, optional

Preheat and oil the grill.

Combine the lime juice and vinegar in the blender jar. Add the chile and orange zest and process to blend. Add the mustard seeds, thyme, allspice, cloves, and nutmeg and process to a thick, sauce-like consistency. If it’s too thick, add additional citrus juice or vinegar.

Lightly coat each thigh with the spice mixture and season with salt and pepper to taste. Place the thighs, skin-side down, on the outer rim of the preheated grill (slightly away from direct heat), cover, and grill until they are crisp and almost cooked through, about 10 minutes. Turn and continue to grill until thoroughly cooked, about 8 minutes more. Remove from the grill and serve with wedges of lime, if desired.

VARIATIONS: This seasoning is excellent on any type of chicken or turkey, pork chops, pork tenderloin, whole fish, or fish fillets.

Nutritional Analysis per Serving: calories 349, carbohydrates 3 g, fiber 1 g, protein 31 g, fat 23 g, sodium 312 mg, sugar 0 g

Baked Chicken Parcels

SERVES 4

This is a super dish for entertaining, as the little parcels can be put together in advance and baked just before serving. In that case, make the parcels from parchment paper, as it is a bit more attractive at the table than foil. This recipe can also be used with firm white fish, such as halibut.

4 (5-ounce) boneless, skinless chicken breast halves (see Note)

2 teaspoons chopped fresh basil

1 teaspoon chopped fresh thyme

8 oil-packed sun-dried tomatoes, well drained

2 tablespoons sliced black or green Greek olives

4 rosemary sprigs

2 tablespoons unsalted butter, divided into 4 pats

Salt and pepper

1 tablespoon chia seeds

Preheat the oven to 350°F.

Tear four pieces of aluminum foil large enough to completely enclose a chicken breast—they will need to be about a foot long. Alternatively, cut four pieces of parchment paper into a heart shape, each about 12 inches long.

If using foil, lay the four pieces out on the counter. Place a chicken breast in the center of each one. Season each breast with equal amounts of basil and thyme. Place 2 sun-dried tomatoes on top of each piece of chicken. Add a few slices of olive and a sprig of rosemary, place a pat of butter on top, and season with salt and pepper to taste. Finally sprinkle chia seeds over all. Fold the foil up and around the chicken and tightly crimp the edges to completely enclose the chicken.

If using parchment paper, place the breast on one side of the heart shape near the center and layer the ingredients on top, as above. Fold the other side of the paper up and over the chicken so the two sides meet. Starting at one end of the half heart, begin folding the edges in and over to make a tightly crimped seal as you work your way around to firmly enclose the chicken. If desired, you can wet the inner edge of the paper with a bit of egg white before folding it over the chicken to ensure a tight seal.

Place the parcels in a baking pan in the preheated oven and bake for 20 minutes. Place a packet on each of four dinner plates, to be opened at the table.

NOTE: Packaged supermarket chicken breasts are often huge, weighing in at 12 ounces or more. This is just another reason why you should purchase humanely raised, free-range, organic chicken; the breasts will usually weigh in at a more reasonable 5 to 6 ounces.

VARIATIONS: Rather than in packets, the recipe may be made in a slow cooker. You will need to add ¼ cup chicken broth or water and cook on low for about 3 hours. Any herb or spice can be used at your discretion, and the sun-dried tomatoes can easily be replaced with peeled and chopped fresh Roma tomatoes.

Nutritional Analysis per Serving: calories 235, carbohydrates 4 g, fiber 2 g, protein 30 g, fat 11 g, sodium 527 mg, sugar 1 g

Chicken Curry with Cilantro Chutney

SERVES 4

This dish has all the flavors of Southeast Asian cooking without the work of making an authentic curry. If you choose to use it, the toasted flaked coconut will add a touch of sweetness and crunch to offset the heat. The chutney offers a cooling element, and the vivid green makes an inviting contrast to the vibrant orange curry. Steamed Cauliflower “Couscous” (here) would make a fabulous base for the curry as it would absorb much of the tasty sauce.

1 pound boneless, skinless chicken breasts and/or thighs, cut into bite-size pieces

Salt

Cayenne pepper

1 tablespoon clarified butter (see here), ghee, or unsalted butter

1 cup finely chopped onion

1 teaspoon minced garlic

2 teaspoons hot curry powder

½ teaspoon ground turmeric

1 cup chicken stock (here) or low-sodium chicken broth, plus more if needed

½ cup unsweetened coconut milk

½ cup sliced water chestnuts

1 cup thawed and well-drained frozen chopped spinach

3 tablespoons toasted coconut flakes, for optional garnish

¼ cup Cilantro Chutney (recipe follows), optional

Season the chicken with salt and cayenne pepper to taste.

Heat the clarified butter in a large, nonstick frying pan over medium heat. Add the chicken and cook, stirring frequently, just until it begins to color, about 4 minutes. Using a slotted spoon, remove the chicken from the pan and set aside.

Add the onion, garlic, curry powder, and turmeric to the pan, stirring to combine. Cook, stirring constantly, just until the onion has wilted, about 3 minutes.

Return the chicken to the pan and add the stock and coconut milk. Taste and, if necessary, add additional salt and cayenne. Stir in the water chestnuts and spinach, cover, and cook until the chicken has cooked through and the sauce has thickened, about 12 minutes.

Remove from the heat and serve, sprinkled with the toasted coconut flakes and the chutney passed on the side, if desired.

Nutritional Analysis per Serving (includes 1 tablespoon chutney): calories 279, carbohydrates 11 g, fiber 3 g, protein 25 g, fat 15 g, sodium 149 mg, sugar 3 g

Cilantro Chutney

MAKES ABOUT 1¼ CUPS

1 large bunch cilantro, tough stems removed

½ yellow bell pepper, seeded and chopped

¼ cup chopped fresh mint

3 tablespoons chopped fresh coconut

1 teaspoon chopped seeded hot green chile, or to taste

½ teaspoon chopped ginger root

1 tablespoon freshly squeezed lemon juice

1 teaspoon ground toasted cumin

Salt

Combine the cilantro, bell pepper, mint, coconut, chile, and ginger in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, until finely chopped.

Scrape the mixture into a serving bowl. Add the lemon juice, cumin, and salt to taste and stir to combine. Serve immediately, or cover and store in the refrigerator for up to 1 day.

Nutritional Analysis per Serving (1 tablespoon): calories 7, carbohydrates 1 g, fiber 0 g, protein 0 g, fat 0 g, sodium 61 mg, sugar 0 g

Chicken with Lemon and Olives

SERVES 4

Although I use a quartered chicken, you can cook an assortment of bone-in chicken pieces, Cornish hens, or pork chops in this style. The sauce that results during baking is sweet, sour, and salty—a perfect accent to the mild chicken. Do note that the lemons become quite tender and mellow as they cook, so they should be eaten along with the meat. Thin-skinned organic lemons can be substituted if Meyers are unavailable.

1 (3½-pound) chicken, quartered

⅓ cup extra-virgin olive oil

¼ cup dry white wine

2 Meyer lemons, quartered

1 cup kalamata olives

2 tablespoons chopped fresh mint

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh sage

Salt and pepper

Preheat the oven to 400°F.

Place the chicken in a large baking dish and pour in the olive oil and wine. Nestle the lemons around the chicken. Then, sprinkle the olives, mint, thyme, and sage over all. Season with salt and pepper to taste, noting that the olives will add some saltiness to the mix.

Cover and transfer to the preheated oven. Roast for 30 minutes; then, lower the temperature to 350°F and continue to roast until the chicken is golden brown and cooked through, about 20 minutes more.

Remove from the oven and transfer the chicken to a serving platter. Spoon the lemons and olives around the chicken and pour the pan sauce into a gravy boat. Serve hot or at room temperature.

Nutritional Analysis per Serving: calories 661, carbohydrates 3 g, fiber 1 g, protein 52 g, fat 47 g, sodium 629 mg, sugar 0 g

Sesame Chicken

SERVES 4

In place of the expected coating of breadcrumbs or flour, sesame seeds create an amazingly crisp crust for these pan-fried chicken cutlets. The butter-lemon quick sauce isn’t necessary, but it adds a little zip to the finished dish. For extra zest, add some minced garlic or ginger to the melting butter.

8 thin chicken cutlets (about 1¼ pounds total)

Salt and pepper

1½ cups sesame seeds

3 tablespoons avocado oil

⅓ cup unsalted butter

Juice of 1 lemon

Season the chicken with salt and pepper to taste.

Place the sesame seeds in a large shallow bowl. Working with one piece at a time, carefully coat both sides of the chicken cutlets with sesame seeds, pressing them to adhere.

Heat the oil in a large frying pan over medium heat. Add the cutlets and fry, turning once, until golden brown and cooked through, about 8 minutes. Transfer the cutlets to a serving platter.

Wipe the oil from the pan and return the pan to medium heat. Add the butter and swirl it around to melt. Stir in the lemon juice and, when combined, pour the sauce over the chicken. Serve immediately.

Nutritional Analysis per Serving: calories 697, carbohydrates 5 g, fiber 2 g, protein 42 g, fat 57 g, sodium 381 mg, sugar 0 g

Herb-Roasted Turkey Breast

SERVES 6

Although terrific on the dinner table, this turkey breast is perfect for out-of-hand snacking at any time of the day. The herb coating adds just the right amount of zesty flavor to the meat. If you are used to supermarket turkey, you can expect heritage turkey to have deeper flavor and darker meat.

¼ cup unsalted butter, at room temperature

1 (3-to 3½-pound) bone-in turkey breast half

½ cup chopped mixed fresh herbs, such as flat-leaf parsley, tarragon, chives, and basil

Salt and pepper

1 cup chicken stock (here) or low-sodium chicken broth

Preheat the oven to 425°F.

Using your hands, rub the butter all over the turkey skin. Place the herbs on a clean, flat surface and roll the buttered side of the turkey on them to completely coat the skin. Season with salt and pepper to taste.

Place the seasoned turkey breast in a small roasting pan. Add the stock to the pan and place in the preheated oven.

Roast until an instant-read thermometer inserted into the thickest part registers 160°F, about 30 minutes. Remove from the oven and let rest for about 10 minutes. Cut crosswise into slices and serve with the pan juices drizzled over the top.

Nutritional Analysis per Serving: calories 214, carbohydrates 1 g, fiber 0 g, protein 32 g, fat 8 g, sodium 456 mg, sugar 0 g

Turkey Cutlets with Roasted Peppers and Pepper Jack Cheese

SERVES 4

This dish takes no time and little effort to put together, but it is nonetheless delicious. The combination of textures and flavors takes this dish far, far away from the standard Thanksgiving bird. If you don’t have homemade tapenade on hand—which you should—a commercially prepared version will work just fine.

4 (4-ounce) turkey cutlets

1 tablespoon avocado oil

Salt and pepper

4 roasted red bell pepper halves

¼ cup Tapenade (here)

4 ounces shredded pepper Jack cheese

Preheat the broiler, and preheat a stovetop grill pan over medium-high heat.

Generously rub the cutlets with the avocado oil and season with salt and pepper to taste. Place the cutlets in the stovetop grill pan and grill, turning occasionally, until cooked through and nicely marked, about 8 minutes.

Remove the cutlets from the grill pan and place on a small rimmed baking sheet. Lay one roasted pepper half on top of each cutlet. Drizzle a little tapenade over the top and then generously cover with the cheese.

Place under the preheated broiler and broil until the cheese has melted and is bubbly and lightly colored, about 3 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 333, carbohydrates 6 g, fiber 2 g, protein 36 g, fat 18 g, sodium 622 mg, sugar 3 g

Spicy Turkey Meatballs in Tomato Sauce

SERVES 4

These meatballs are scented with two Italian favorites, basil and cheese, but you can easily change their flavor by substituting herbs and/or spices that reflect other cultures. If you are not a fan of heat, just eliminate the cayenne and you will still have very tasty meatballs. Whatever you do, just remember to match the flavors of the tomato sauce to the flavors of the meat.

1 pound ground dark-meat turkey

¼ cup grated Pecorino Romano cheese

¼ cup minced onion

1 tablespoon chopped fresh flat-leaf parsley

3 tablespoons chopped fresh basil or 1½ teaspoons dried basil

Salt

Cayenne pepper

1 large egg, beaten

3 tablespoons extra-virgin olive oil

1 tablespoon minced garlic

1 (28-ounce) can crushed tomatoes

Black pepper

Red pepper flakes, optional

Combine the ground turkey, grated cheese, onion, and parsley in a large mixing bowl. Add 1 tablespoon of the fresh basil (or ½ teaspoon of the dried basil) along with salt and cayenne to taste. Add the egg and use your hands to thoroughly blend the mixture. Form the turkey into balls about 1 inch in diameter.

Heat 2 tablespoons of the oil in a large frying pan over medium-high heat. Add the meatballs and fry, turning frequently, until nicely browned and cooked through, about 10 minutes. Remove the meatballs from the pan and place on a double layer of paper towels to drain.

Heat the remaining 1 tablespoon oil in a large nonreactive saucepan over medium heat. Add the garlic and cook, stirring, just until slightly softened, about 2 minutes. Add the tomatoes and the remaining 2 tablespoons fresh basil (or 1 teaspoon dried basil). Season with salt and black pepper to taste and, if using, red pepper flakes.

Add the meatballs and bring to a simmer. Lower the heat and cook at a gentle simmer for 15 minutes. Serve immediately.

VARIATIONS: These meatballs can be made with ground chicken, pork, or beef.

Nutritional Analysis per Serving: calories 489, carbohydrates 17 g, fiber 5 g, protein 34 g, fat 32 g, sodium 580 mg, sugar 5 g

Fish and Shellfish

Salmon Roasted in Butter and Almonds

Salmon in Chile Broth

Salmon Burgers with Herbed Tartar Sauce

Slow-Roasted Salmon with Mustard Glaze

Mint-Coconut Salmon

Herb-Grilled Halibut Steaks

Grilled Brook Trout with Brown Butter

Whole Roasted Red Snapper

Ginger-Glazed Mahimahi

Fillet of Sole in Champagne Sauce

Portuguese-Style Sardines

Garlic Shrimp

Shrimp Creole

Cioppino

Salmon Roasted in Butter and Almonds

SERVES 4

Salmon, butter, and almonds—what could be better? If you can, do garnish with the cracked pepper. It offers just a hint of heat to balance the fatty fish and the buttery sauce.

1 (1½-pound) skin-on salmon fillet

Salt and pepper

6 tablespoons unsalted butter

¾ cup slivered almonds

1 tablespoon freshly squeezed lemon juice

2 tablespoons chopped fresh chives

Cracked black pepper, for optional garnish

Preheat the oven to 500°F.

Season the salmon with salt and pepper to taste. Set aside.

Place the butter and almonds in a small baking pan in the preheated oven. When the butter has melted, add the salmon, flesh-side down. Roast for 5 minutes; then, turn and continue to roast until the salmon is barely beginning to flake, about 3 minutes more. (You can test by sticking the point of a small, sharp knife into the flesh to see if it flakes or easily comes apart.)

Remove the pan from the oven and transfer the salmon to a serving platter. Stir the lemon juice and chives into the “sauce” in the pan and immediately pour over the salmon. Sprinkle with cracked black pepper, if desired, and serve.

Nutritional Analysis per Serving: calories 602, carbohydrates 5 g, fiber 3 g, protein 42 g, fat 46 g, sodium 377 mg, sugar 1 g

Salmon in Chile Broth

SERVES 4

This is a light dish to serve any time of the year. If you are not a fan of salmon—or have had too many salmon dinners this month—use any other meaty fish you like; halibut or grouper would make a more than acceptable substitute.

2 cups bottled clam juice

1 small hot green chile, seeded and thinly sliced crosswise

2 teaspoons anchovy paste

1 teaspoon tahini

1 teaspoon freshly squeezed lime juice

1 teaspoon ginger root slivers

4 (6-ounce) skin-on salmon fillets

1 teaspoon almond oil

Salt

2 cups tiny broccoli florets

1 tablespoon chopped fresh chives

1 teaspoon black sesame seeds, optional

Preheat the oven to 375°F.

Combine the clam juice, chile, anchovy paste, tahini, lime juice, and ginger in a medium saucepan over medium heat. Cover and bring to a simmer. Simmer just long enough to allow the flavors to blend, about 5 minutes. Uncover and turn off the heat, but leave the pan on the stove.

Lightly brush the salmon with the oil and season with salt to taste. Place the fish, skin-side down, in an oven-safe frying pan over high heat. Sear just until the skin is crisp and the salmon has begun to cook, about 4 minutes. Turn the salmon over and transfer the pan to the preheated oven. Bake until the fish barely flakes with a fork, about 4 minutes.

While the fish is in the oven, add the broccoli to the broth and cook over medium heat until crisp-tender but still bright green, about 3 minutes.

Ladle an equal portion of the broth and broccoli into each of four shallow soups bowls.

Remove the fish from the oven and use a spatula to place one fillet in the center of each bowl. Sprinkle all over with the chives and black sesame seeds (if using) and serve.

Nutritional Analysis per Serving: calories 237, carbohydrates 3 g, fiber 1 g, protein 36 g, fat 8 g, sodium 681 mg, sugar 1 g

Salmon Burgers with Herbed Tartar Sauce

SERVES 4

A bit more interesting than old-fashioned salmon croquettes, these burgers would make an inviting party dish served on a bed of sautéed greens. You don’t absolutely need the tartar sauce, but it adds that little touch of sour that complements the richness of the salmon.

1 pound fresh salmon, chopped

1 large egg yolk

¼ cup finely diced red or yellow bell pepper

¼ cup almond meal

2 tablespoons Dijon mustard

1 tablespoon chopped fresh chives

Salt and white pepper

1 tablespoon clarified butter (see here), ghee, or unsalted butter, melted

½ cup Herbed Tartar Sauce (recipe follows)

Preheat and oil the grill or preheat a stovetop grill pan over medium-high heat.

Combine the salmon, egg yolk, bell pepper, almond meal, mustard, and chives in a large mixing bowl. Season with salt and white pepper to taste. Use your hands to form the mixture into 4 patties of equal size.

Using a pastry brush, coat both sides of the patties with the clarified butter. Place on the grill (or stovetop grill pan) and grill for 4 minutes. Turn and grill until cooked through, about 5 minutes more. Remove from the heat and serve, with the tartar sauce on the side.

Nutritional Analysis per Serving (includes 2 tablespoons tartar sauce): calories 284, carbohydrates 5 g, fiber 1 g, protein 25 g, fat 18 g, sodium 481 mg, sugar 1 g

Herbed Tartar Sauce

MAKES ABOUT 1 CUP

3 green olives

1 shallot, chopped

1 large hard-boiled egg yolk

¼ cup cornichons (see Note)

1 teaspoon chopped capers

1 teaspoon chopped fresh flat-leaf parsley

1 teaspoon chopped fresh chives

1 teaspoon chopped fresh dill

½ cup Mayonnaise (here)

1 teaspoon Dijon mustard

Salt and pepper

Combine the olives, shallot, egg yolk, cornichons, capers, parsley, chives, and dill in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, until coarsely chopped—you do not want a puree. Add the mayonnaise and mustard and process to blend. Taste and season with salt and pepper to taste.

Scrape the tartar sauce from the processor bowl into a clean container, cover, and store in the refrigerator until ready to use, up to 3 days.

NOTE: Cornichons are small French pickles that are often known in this country as gherkins. They are available from specialty food stores, many supermarkets, or online.

Nutritional Analysis per Serving (2 tablespoons): calories 55, carbohydrates 1 g, fiber 0 g, protein 0 g, fat 6 g, sodium 95 mg, sugar 0 g

Slow-Roasted Salmon with Mustard Glaze

SERVES 4

Slowly roasting this dish gives the buttery glaze time to shine and allows the salmon to remain moist and flavorful. The heat of the mustard is the perfect balance for the sweet, fatty fish. A side of a peppery watercress salad or Green Beans with Walnuts (here) would complete the meal.

6 tablespoons unsalted butter, at room temperature, plus more for greasing the pan

¼ cup finely ground raw almonds

2 tablespoons chopped fresh flat-leaf parsley

2 teaspoons Dijon mustard

1 teaspoon mustard seeds

1 teaspoon freshly grated lemon zest

4 (5-ounce) skinless salmon fillets

Salt and pepper

Preheat the oven to 275°F. Generously butter a shallow baking dish large enough to hold the fish without crowding.

Place the butter in a small mixing bowl. Add the almonds, parsley, mustard, mustard seeds, and lemon zest and use a rubber spatula to knead and blend thoroughly.

Spread an equal portion of the butter mixture over the top of each salmon fillet. Season with salt and pepper to taste and then transfer to the roasting pan.

Place in the preheated oven and roast just until the fish is barely cooked through and the top is glazed, about 20 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 313, carbohydrates 2 g, fiber 1 g, protein 30 g, fat 20 g, sodium 279 mg, sugar 0 g

Mint-Coconut Salmon

SERVES 4

The barely cooked slaw is the perfect accent to the moist, coconut-flavored salmon. Combining the vegetables and the protein in one package helps bring dinner to the table in a snap. The extra benefit is that the packets can be put together a couple of hours in advance of cooking and popped into the oven at the last minute for a stress-free meal.

1 cup shredded green cabbage

¼ cup finely diced red bell pepper

1 tablespoon shredded unsweetened coconut

1 tablespoon chopped fresh mint, plus more for garnish

2 teaspoons chopped fresh cilantro

1 teaspoon freshly squeezed lime juice

Salt and pepper

4 (5-ounce) salmon fillets

⅓ cup unsweetened coconut milk

2 tablespoons toasted coconut flakes, for garnish

Preheat the oven to 350°F. Cut four pieces of parchment paper into a heart shape, each about 12 inches long. Set aside.

In a mixing bowl, toss the cabbage with the bell pepper, coconut, mint, cilantro, and lime juice. Season with salt and pepper to taste.

Place one-quarter of the seasoned cabbage on one side of each heart shape, near the center. Season the fish with salt and pepper to taste and then lay a piece on top of the cabbage in each packet. Drizzle coconut milk over the top and fold the other side of the paper up and over the salmon so the two sides meet. Starting at one end of the half heart, begin folding the edges in and over to make a tightly crimped seal as you work your way around to firmly enclose the cabbage and salmon. If desired, you can wet the inner edge of the paper with a bit of egg white before folding it over the salmon to ensure a tight seal.

Place the packets in a baking pan in the preheated oven and bake for 12 minutes.

Place a packet on each of four dinner plates, to be opened at the table. Garnish each fillet with a sprinkle of toasted coconut and chopped mint leaves and serve.

Nutritional Analysis per Serving: calories 247, carbohydrates 5 g, fiber 2 g, protein 29 g, fat 12 g, sodium 229 mg, sugar 2 g

Herb-Grilled Halibut Steaks

SERVES 4

Fresh herbs make all the difference in this recipe, giving a lighter, cleaner flavor than dried. However, if you don’t have them on hand, don’t hesitate to replace them with dried herbs—just remember that you will require substantially less, as the flavor of the dried herbs is more intense. The herb-crusted fish looks absolutely delectable served with Healthy Green Slaw (here), Radishes Braised in Butter (here), or Sautéed Cherry Tomatoes in Herbs (here).

¼ cup chopped fresh thyme

¼ cup chopped fresh oregano

¼ cup chopped fresh flat-leaf parsley

Cayenne pepper

Salt and black pepper

¼ cup coconut oil

4 (5-ounce) halibut steaks (about ¾ inch thick)

Preheat and oil the grill or preheat a stovetop grill pan over medium-high heat.

Combine the thyme, oregano, and parsley in a shallow bowl. Season with cayenne, salt, and black pepper to taste, tossing to blend well.

Using a pastry brush, generously coat both sides of the halibut steaks with the coconut oil. Press both sides of the fish into the herb mixture, pushing down to coat well.

Place the steaks on the preheated grill (or stovetop grill pan). Grill, turning once, until the fish is just barely cooked through, about 12 minutes. Remove from the heat and serve.

Nutritional Analysis per Serving: calories 413, carbohydrates 2 g, fiber 1 g, protein 22 g, fat 35 g, sodium 415 mg, sugar 0 g

Grilled Brook Trout with Brown Butter

SERVES 4

Effortless and classic—what more could a cook want? This is a piece of cake to put together and always makes a strong impression. You can, if you wish, add about ¼ cup slivered almonds to the butter as it is browning for an extra Grain Brain hit.

½ cup unsalted butter

1 teaspoon freshly squeezed lemon juice

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon chopped fresh chives

Salt and white pepper

4 whole trout, cleaned

Melt the butter in a small frying pan over low heat. Cook, stirring frequently, until it begins to foam, about 3 minutes. Continue to cook slowly until it turns golden brown and the aroma is very nutty, taking care that it doesn’t burn. Remove from the heat and stir in the lemon juice, parsley, and chives. Season with salt and white pepper to taste. Set aside and cover to keep warm while the fish grills.

Preheat and oil the grill or preheat a stovetop grill pan over medium-high heat.

Season the trout with salt and white pepper to taste. Place on the preheated grill (or stovetop grill pan) and grill for 4 minutes. Carefully turn (preferably with a fish spatula) to keep the fish whole, and grill until cooked through, about 5 minutes more. Remove from the grill and serve, with the brown butter drizzled over the top.

Nutritional Analysis per Serving: calories 450, carbohydrates 0 g, fiber 0 g, protein 35 g, fat 33 g, sodium 378 mg, sugar 0 g

Whole Roasted Red Snapper

SERVES 4

There’s nothing like a fresh-from-the-ocean whole fish cooked simply. You can roast the fish in a hot oven or do a quick turn on the grill—either way it is deliciously moist. This recipe can be used for almost any firm-fleshed fish or thick fillets of meaty fish such as halibut. Roasting whole fish at a high temperature seals in its juices so it remains extremely moist.

2 (2½- to 3-pound) red snapper, cleaned, head and tail intact

1 lemon, cut crosswise into thin slices, plus more for optional garnish

8 dill sprigs, plus chopped dill for optional garnish

8 flat-leaf parsley sprigs, plus chopped parsley for optional garnish

3 tablespoons avocado oil

Salt and pepper

2 large fennel bulbs, cut crosswise into thin slices

2 onions, cut crosswise into thin slices

2 tablespoons chopped fennel fronds

½ cup water

Preheat the oven to 450°F.

Rinse the fish and pat dry, both inside and out. Layer half of the lemon slices in the cavity of each fish. Place 4 sprigs each of dill and parsley in each cavity. Using your hands, generously coat the fish with the oil and season both sides with salt and pepper.

Combine the fennel and onion slices with the chopped fennel fronds in a large, shallow roasting pan. Season with salt and pepper to taste and spread out the vegetables in an even layer. Pour the water into the pan and place the fish on top of the vegetables.

Place in the preheated oven and roast, turning the vegetables occasionally, until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the fish reads 135°F, about 30 minutes. Remove the pan from the oven and allow the fish to rest for 5 minutes.

Using two spatulas, carefully lift each fish from the roasting pan onto a serving platter. Spoon the fennel-onion mixture around the fish and, if desired, garnish with chopped dill or parsley and additional lemon slices. Serve.

Nutritional Analysis per Serving: calories 289, carbohydrates 7 g, fiber 2 g, protein 35 g, fat 13 g, sodium 392 mg, sugar 4 g

Ginger-Glazed Mahimahi

SERVES 4

The key to this recipe is to bake the fish in a very hot oven, which both cooks the fish quickly and creates an attractive glazed coating. If you can’t find lemongrass, replace it with about a teaspoon of freshly grated lemon zest. The flavor will be a bit more intense, but it will still be delicious. A notable partner for the mahimahi would be the Jicama-Cucumber Relish on here.

2 lemongrass stalks (white parts only), chopped

2 tablespoons finely chopped fresh cilantro

1 tablespoon grated ginger root

1 tablespoon coconut oil

1 tablespoon white balsamic vinegar

Salt and pepper

4 (5-ounce) mahimahi fillets

Preheat the oven to 450°F.

Combine the lemongrass, cilantro, ginger, coconut oil, vinegar, and salt and pepper to taste in a small mixing bowl. Using your fingertips, spread the mixture over one side of each fish fillet and set aside to marinate for 10 minutes.

Place the fish in a nonstick oven-safe pan, coated-side up. Transfer to the preheated oven and roast just until the fish is barely cooked and the coating has glazed, about 5 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 191, carbohydrates 2 g, fiber 0 g, protein 34 g, fat 5 g, sodium 307 mg, sugar 1 g

Fillet of Sole in Champagne Sauce

SERVES 4

This classic French dish was once very popular in four-star restaurants but is rarely seen anymore. It is quick to put together and delicious, and it makes a stunning presentation when served in individual gratin dishes at the table.

½ cup plus 3 tablespoons unsalted butter, at room temperature

½ cup chicken stock (here) or low-sodium chicken broth

¼ cup bottled clam juice

4 (4-ounce) sole fillets or other delicate white fish fillets

8 ounces small shrimp, peeled and deveined

12 shucked oysters, well drained

¼ cup champagne or other sparkling white wine

4 large egg yolks, beaten, at room temperature

Salt and white pepper

1 tablespoon chopped fresh chives, for garnish

Preheat the oven to 325°F. Using 3 tablespoons of the butter, generously coat the interior of a shallow baking dish large enough to hold the fish, or four individual gratin dishes.

Combine the chicken stock and clam juice. Set aside.

Arrange the fish fillets in a single layer in the baking dish. Pour ¼ cup of the clam juice–chicken stock mixture over the top. Place the shrimp and oysters on top of the fish. Cover the dish tightly with aluminum foil without allowing the foil to touch the fish.

Place in the preheated oven and bake just until the fish is cooked through, about 15 minutes.

While the fish is cooking, place the remaining ½ cup clam juice–chicken stock mixture in the top half of a double boiler placed over high heat. Bring to a boil and boil until reduced by half, about 7 minutes. Meanwhile, bring a few inches of water to a boil in the bottom half of the double boiler set over high heat.

When the clam juice–chicken stock mixture is reduced, place the top half of the double boiler over the bottom half. Whisk in the champagne and, when hot, whisk in the remaining ½ cup butter until emulsified.

Place the egg yolks in a small mixing bowl. Whisking constantly, beat about ¼ cup of the hot mixture into the yolks until well blended. Beating constantly, add the tempered egg yolks to the hot mixture in the top of the double boiler. Return the entire double boiler to high heat, season the sauce with salt and white pepper to taste, and continue to cook, whisking constantly, until the sauce is smooth and thick, about 5 minutes.

Remove the fish from the oven and turn the oven temperature to broil.

Uncover the fish and pour the sauce over the top. Place under the broiler and broil until bubbling and golden brown, about 3 minutes. Remove from the oven, sprinkle with the chopped chives, and serve.

Nutritional Analysis per Serving: calories 492, carbohydrates 4 g, fiber 0 g, protein 27 g, fat 39 g, sodium 815 mg, sugar 0 g

Portuguese-Style Sardines

SERVES 4

Only in recent years have fresh sardines been available in America, after nutritionists began promoting their health benefits. Unlike many other fish, sardines still seem to be abundant. They are rich in protein, offer one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, contain plenty of vitamins B₁₂ and D, and taste delicious. They can be cooked simply on the grill and served with just a squeeze of lemon, with any number of sauces, or in this delightful Portuguese-style recipe.

4 tablespoons extra-virgin olive oil

8 large sardines, cleaned

1 medium onion, cut lengthwise into slivers

1 tablespoon minced garlic

1 red bell pepper, seeded and cut lengthwise into thin slices

3 cups diced very ripe tomatoes, with their juice

1 bay leaf

½ teaspoon saffron

4 oil-packed anchovies, drained and chopped

Preheat the oven to 400°F. Using 1 tablespoon of the oil, generously coat the interior of a baking dish large enough to hold the fish in a single layer. Place the fish in the dish and set aside.

Heat the remaining 3 tablespoons oil in a large frying pan over medium heat. Add the onion and garlic and cook, stirring occasionally, for 5 minutes. Add the bell pepper and continue to cook, stirring occasionally, until the onion and pepper are nicely colored, about 6 minutes more.

Stir in the tomatoes, along with the bay leaf and saffron. Bring to a simmer and simmer for 5 minutes. Then, pour the tomato mixture over the fish and season with salt and pepper to taste. Dot the top of the fish with the chopped anchovies.

Transfer to the preheated oven and bake until the fish is cooked through and the sauce aromatic, about 20 minutes. Remove from the oven and serve hot or at room temperature.

Nutritional Analysis per Serving: calories 410, carbohydrates 10 g, fiber 3 g, protein 31 g, fat 28 g, sodium 446 mg, sugar 6 g

Garlic Shrimp

SERVES 4

This is my version of a dish that on Italian menus is known as “scampi.” It is usually served with lots of bread, but I think it more than stands on its own. Like almost every protein, scampi works well with a side of sautéed greens. Cook the shrimp very briefly or you’ll have chewy little monsters.

6 tablespoons clarified butter (see here), ghee, or unsalted butter

¼ cup finely chopped garlic

¼ cup dry white wine

3 tablespoons freshly squeezed lemon juice

1 pound large shrimp, peeled and deveined

Salt and pepper

2 tablespoons minced fresh flat-leaf parsley

Heat the butter in a large frying pan over medium heat. Add the garlic and cook, stirring, just until soft but not colored, about 2 minutes.

Stir in the wine and lemon juice and, when blended, add the shrimp. Season with salt and pepper to taste and bring to a simmer. Simmer just until the shrimp are firm and pink, about 2 minutes. Do not overcook or the shrimp will be tough.

Remove from the heat and stir in the parsley. Serve immediately.

NOTE: For those on a restricted sodium diet, just be aware that shrimp on its own is quite high in sodium, so you might want to substitute chunks of a firm white fish in its place.

Nutritional Analysis per Serving: calories 281, carbohydrates 5 g, fiber 0 g, protein 20 g, fat 18 g, sodium 819 mg, sugar 0 g

Shrimp Creole

SERVES 4

This recipe will take you down on the bayou with just a few minutes in the kitchen. If you don’t have Creole seasoning on hand, you can make your own by combining 2 tablespoons each salt, paprika, and cayenne pepper with 1 tablespoon each dried thyme, dried oregano, onion powder, garlic powder, and black pepper.

2 tablespoons extra-virgin olive oil

1 cup diced onion

½ cup finely diced red bell pepper

½ cup finely diced green bell pepper

1 tablespoon minced garlic

1 tablespoon Creole seasoning

1 tablespoon tomato paste

2 cups fresh or canned diced tomatoes, drained

1 cup bottled clam juice

Pepper

1 pound large shrimp, peeled and deveined

1 tablespoon chopped fresh flat-leaf parsley

Heat the oil in a large frying pan over medium heat. Add the onion, bell peppers, and garlic and cook, stirring frequently, until the vegetables begin to soften, about 5 minutes. Stir in the Creole seasoning and tomato paste and cook for another minute. Add the tomatoes and clam juice and bring to a simmer. Taste and, if necessary, add pepper.

Simmer until the flavors are well blended, about 20 minutes. Add the shrimp and return to the simmer. Cook just until the shrimp are firm and pink, about 3 minutes. Do not overcook or the shrimp will be tough.

Remove from the heat, stir in the parsley, and serve.

Nutritional Analysis per Serving: calories 202, carbohydrates 10 g, fiber 2 g, protein 21 g, fat 9 g, sodium 892 mg, sugar 4 g

Cioppino

SERVES 6

Cioppino is a traditional San Francisco shellfish stew created by early Italian settlers who fished the local waters. It is similar to all Mediterranean fish stews in that you can make it with almost any combination of fish and shellfish and in any base, although tomato is almost always the defining flavor. This recipe uses only shellfish, but you can easily replace some or most of the shellfish with finfish. It is up to you to make it everything you want an aromatic stew to be.

½ cup extra-virgin olive oil

4 large garlic cloves, sliced

1 large onion, chopped

1 carrot, peeled and minced

1 fennel bulb, cut lengthwise into thin slices

½ cup dry red wine

2 (28-ounce) cans diced Italian plum tomatoes, with their juice

1 cup bottled clam juice

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh flat-leaf parsley, plus more for optional garnish

Salt and pepper

1 or 2 Dungeness crabs, cracked into pieces

24 clams

24 mussels

Heat the olive oil in a large stockpot over medium heat. Add the garlic, onion, carrot, and fennel and cook, stirring frequently, until the vegetables begin to soften, about 5 minutes. Add the wine and cook until most of the alcohol has burned off, about 5 minutes.

Stir in the tomatoes and the clam juice and bring to a simmer. Stir in the basil and parsley and season with salt and pepper to taste. Cook at a low simmer until the flavors have blended nicely, about 15 minutes.

Add the crab pieces, clams, and mussels. Cover and cook until the shellfish is cooked and the shells have opened, about 10 minutes.

Ladle the stew into individual shallow soup bowls or one large soup tureen. Garnish with additional parsley, if desired, and serve.

Nutritional Analysis per Serving: calories 425, carbohydrates 23 g, fiber 5 g, protein 33 g, fat 22 g, sodium 821 mg, sugar 9 g

Meatless

Baked Eggplant, Zucchini, and Tomato

Chiles Stuffed with Goat Cheese

Baked Spaghetti Squash with Tomato Sauce and Parmesan Cheese

Sautéed Summer Squash “Noodles” with Butter and Cheese

Baked Eggplant, Zucchini, and Tomato

SERVES 4

This all-year-round casserole sings of the South of France and hints at a touch of Italy. It can be made early in the day and baked just before dinner. It is terrific at room temperature, too, which makes leftovers perfect for lunch the next day.

¼ cup extra-virgin olive oil, plus more for greasing the pan

1 large eggplant, halved lengthwise and then cut crosswise into ¼-inch-thick slices

4 zucchini, cut lengthwise into ¼-inch-thick slices

Salt and pepper

½ cup Tomato Sauce (here)

5 ripe tomatoes, peeled, cored, and cut crosswise into thin slices

¼ cup torn basil leaves

12 ounces shredded mozzarella cheese

¼ cup grated Parmesan cheese

Preheat the oven to 450°F. Line two baking sheets with parchment paper and set aside. Lightly coat the interior of an 8-inch square baking pan with olive oil and set aside.

Using a pastry brush, lightly coat both sides of the eggplant and zucchini with olive oil. Place the vegetables on the prepared baking sheets and season with salt and pepper to taste. Place in the preheated oven and bake until just barely cooked and lightly browned, about 12 minutes. Remove from the oven and set aside to cool.

Lower the oven temperature to 350°F.

Ladle the tomato sauce into the prepared baking dish. Using half of the eggplant slices, place a layer of eggplant over the sauce. Top the eggplant with half of the zucchini slices, laying them in the opposite direction from the eggplant. Cover the zucchini with half of the tomato slices. Sprinkle half of the basil over the tomatoes and season with salt and pepper to taste. Then sprinkle half of the mozzarella over the seasoned tomatoes, making an even layer. Repeat the layers, beginning with the remaining eggplant and ending with the remaining mozzarella. Sprinkle the top with the Parmesan and transfer to the preheated oven.

Bake until hot throughout and the cheese has melted and browned slightly, about 30 minutes. Remove from the oven and let rest for 10 minutes before cutting into squares and serving.

Nutritional Analysis per Serving: calories 538, carbohydrates 25 g, fiber 7 g, protein 26 g, fat 40 g, sodium 559 mg, sugar 13 g

Chiles Stuffed with Goat Cheese

SERVES 4

It takes a little work to make these chiles, but the time and effort are well worth the result. Not at all spicy, stuffed chiles are wonderfully delicious and deserve to be on the table frequently. If you can’t find the chiles called for in the recipe, you can use almost any other chile, including ordinary green bell peppers.

4 roasted red bell peppers, seeded

2 tablespoons extra-virgin olive oil

1 teaspoon balsamic vinegar

1½ teaspoons ground toasted cumin

½ teaspoon Tabasco sauce, or to taste

Salt

4 fresh New Mexico green chiles or Anaheim chiles

4 ounces mild goat cheese

1 ounce pepper Jack cheese

¼ cup chopped oil-packed sun-dried tomatoes, well drained

3 large eggs, separated

¼ cup coconut oil, for frying

Preheat the broiler.

Combine the roasted bell peppers with the oil and vinegar in the bowl of a food processor fitted with the metal blade. Add 1 teaspoon of the cumin and process to a smooth puree. Scrape into a mixing bowl and season with the Tabasco and salt to taste. Cover and set aside.

Place the chiles on a broiler pan under the hot broiler and broil, turning occasionally, until nicely charred but not completely blackened, about 7 minutes. Remove from the oven and immediately place in a resealable plastic bag or a container with a tight lid. Seal or cover and allow to sweat until the skin has begun to loosen from the flesh, about 15 minutes.

Remove the chiles and, working with one at a time, gently push off the charred skin, taking care not to tear the chiles. Using a small, sharp knife, slit each chile lengthwise down one side. Carefully pull back the flesh and remove and discard the seeds. Set aside.

Combine the goat cheese, Jack cheese, sun-dried tomatoes, and remaining ½ teaspoon cumin in the bowl of a food processor fitted with the metal blade and process until smooth.

Place the chiles on a clean, flat work surface and carefully spoon one-quarter of the cheese mixture into the opening of each, using just enough cheese to fill the cavity yet still allow the chile to close around it. Use your fingers to lightly press the edges of the chile together.

Place the egg yolks in a medium mixing bowl. Add ¼ teaspoon salt and whisk until light.

Place the whites in the bowl of a standing electric mixer and beat on high until stiff peaks form. Remove the bowl from the mixer and slowly fold the beaten egg yolks into the whites. Continue folding until only a few lines of egg yolk are evident.

Heat the oil in a large, deep frying pan over medium-high heat until shimmering but not smoking.

Working with one chile at a time, carefully dip the chile into the beaten eggs. This is most easily done by holding the chile on a large perforated spatula and dipping it in and out of the egg. Do not press on the chile or the stuffing will pop out.

Carefully lay the chiles in the hot oil and fry, turning once, until the coating is golden brown and slightly crisp, about 4 minutes. Remove from the oil and place on a double layer of paper towels to drain briefly.

Ladle about ⅓ cup of the roasted red pepper sauce onto the center of each of four serving plates. Lay a stuffed chile in the center and serve immediately, as the chiles will get soggy quickly.

Nutritional Analysis per Serving: calories 316, carbohydrates 15 g, fiber 4 g, protein 14 g, fat 24 g, sodium 285 mg, sugar 10 g

Baked Spaghetti Squash with Tomato Sauce and Parmesan Cheese

SERVES 4

Spaghetti squash really can take the place of wheat-based pasta. Once you get the hang of roasting it and pulling the flesh out in strands, you will see what I mean. You can use it with any type of sauce that you would normally use for pasta; even the classic Italian cacio e pepe (cheese and peppers) would make a sublime meal.

Since this dish is relatively high in carbohydrates, take care about the remainder of your total carbohydrate intake for the day.

1 tablespoon plus 1 teaspoon extra-virgin olive oil, plus more for greasing the pan

1 (5-pound) spaghetti squash

¼ cup water

4 cups coarsely chopped button mushrooms

1 small onion, chopped

1 teaspoon minced garlic

1 recipe Tomato Sauce (here)

Salt and pepper

1 tablespoon chopped fresh basil

½ cup grated Parmesan cheese

Preheat the oven to 375°F. Lightly coat the interior of an 8-inch square baking pan with olive oil and set aside.

Cut the squash in half lengthwise. Using a spoon, carefully scoop out the seeds. Either discard the seeds or set them aside to dry out and roast at a later time (see here).

Place the squash, cut-side down, in a 9-by-13-inch baking dish. Add the water and 1 tablespoon of the olive oil to the pan. Transfer to the preheated oven and bake until very tender when pierced with the end of a small, sharp knife, about 30 minutes.

Remove the squash from the oven (do not turn the oven off) and turn it over. Using a kitchen fork, carefully scrape the stringy flesh from the skin in long spaghetti-like strands. Mound the spaghetti squash in the prepared baking pan and set aside.

Heat the remaining 1 teaspoon olive oil in a large frying pan over medium heat. Add the mushrooms, onion, and garlic and cook, stirring, until the mushrooms are nicely browned, about 15 minutes. Add the tomato sauce and continue to cook for 20 minutes. Taste and, if necessary, season with salt and pepper to taste. Stir in the basil and remove from the heat.

Spoon the sauce over the squash. Top with the Parmesan cheese, transfer to the oven, and bake until the top is lightly browned and the squash is very hot, about 15 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 336, carbohydrates 44 g, fiber 10 g, protein 13 g, fat 15 g, sodium 615 mg, sugar 18 g

Sautéed Summer Squash “Noodles” with Butter and Cheese

SERVES 4

The nutty brown butter and salty cheese turn the mild squash into something supreme—and even better tasting than wheat-based noodles. You do need a julienne vegetable peeler to get the long strands necessary, but they are inexpensive and available at most housewares stores or, of course, online.

3 yellow squash (about 1 pound)

3 zucchini (about 1 pound)

½ cup unsalted butter, cut into pieces

Salt and pepper

¾ cup grated Parmesan cheese

1 cup shredded arugula

Using a julienne peeler, begin at one end of one squash and pull the peeler all the way down the length of the squash to make long noodle-like strands. Continue making strands until all of the squash and zucchini have been cut.

Place the butter in a large frying pan over medium heat and cook, stirring constantly, until it just begins to brown, about 4 minutes. Add the squash and zucchini strands, season with salt and pepper to taste, and cook, tossing and turning with tongs, until just barely tender and well coated with brown butter.

Remove from the heat and toss in the cheese and arugula. Taste and, if necessary, season with additional salt and pepper. Serve immediately.

Nutritional Analysis per Serving: calories 350, carbohydrates 7 g, fiber 2 g, protein 12 g, fat 29 g, sodium 674 mg, sugar 5 g