Basic Chicken Breast

For many people, keeping cooked chicken breast on hand is key to making a weight-control plan really work. You can toss it into main-dish salads, stir-fried vegetables, sandwiches, broths—anything. And once you cook it, it will keep for up to 5 days, if tightly wrapped and refrigerated. It keeps even better (and sometimes longer) if “preserved” in a little oil-and-vinegar-style salad dressing and stored in a tightly covered container. If you are a chicken eater, we strongly recommend keeping a good supply of boneless breasts in the freezer, and defrosting and cooking them on a regular basis as your Protein-of-Choice.

Here are the basic methods for cooking both bone-in and boneless chicken breasts.

Boneless, Skinless Chicken Breast Cutlet

One 4-ounce boneless, skin less chicken breast (a half breast)

Olive oil spray or extra-virgin olive oil as needed

Salt

Garlic powder

Poultry seasoning, or dried thyme and/or sage (optional)

YIELD: 1 SERVING

Protein: 26 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 2 g /
Monounsaturated Fat: 10 g /
Dietary Fiber: 0 g / Calories: 246

Place a heavy-bottomed, nonstick sauté pan or frying pan over medium-high heat for about 3 minutes. Generously spray the hot pan with olive oil spray, or add 1 tablespoon olive oil, and swirl to coat the pan.
Pat the chicken dry with paper towels, and sprinkle it lightly on both sides with salt, garlic powder, and a little poultry seasoning.
Place the chicken in the hot, oil-coated pan, and cook for 3 to 4 minutes on each side (depending on thickness). To test for doneness, just cut it open in the center and make sure it no longer looks pearly and shiny on the inside.
Remove from the pan immediately to stop cooking. Serve at any temperature.

Roasted Chicken Breast (on the bone)

1 medium-size half breast (bone in, skin on)—about ¾ pound raw weight

Olive oil spray or extra-virgin olive oil as needed

Salt

Freshly ground black pepper

Garlic powder

Poultry seasoning, or dried thyme and/or sage(optional)

Paprika

YIELD: 2 SERVINGS

Protein: 32 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 5 g /
Dietary Fiber: 0 g / Calories: 211

Preheat the oven to 400°F. Lightly coat a small baking pan with olive oil spray or olive oil.
Pat the chicken dry with paper towels, and brush or sprinkle it lightly on all sides with salt, pepper, garlic powder, and a little poultry seasoning.
Arrange the chicken skin-side-up in the prepared pan, and dust the top with paprika. Place on the center rack of the oven, and roast for 25 to 30 minutes, or until golden brown. To test for doneness, insert a sharp knife along the bone at the thickest part, and gently lift to see that there is no pearly-looking flesh visible. (A neater, easier, and more accurate way to check is to insert an instant-read meat thermometer into the thickest section. It should register 160°F.)
After removing the chicken from the oven, you can “tent” a small piece of foil over it for about 5 minutes, to increase its juiciness.

Basic Tofu

Tofu comes in so many forms these days it is hard to standardize any conversation about it, let alone a recipe. That said, a rule of thumb about tofu is that the firmer it is, the more nutritious. The simple logic here is that when more water is out of the curd, more pure substance remains. The calorie count will therefore be greater in firm tofu than in soft, but so will the amount of protein. In other words, with firmer tofu, you are getting more food. If you prefer softer tofu, that’s fine. Just eat about 50 percent more of it, to be sure you are getting enough nutrition.

Here are the three forms of tofu that work best as a Protein-of-Choice selection in the 21-Day Diet:

1. Baked Tofu—Ready to Eat!

This comes in shrink-wrapped packages in the refrigerated section of the supermarket or natural-foods grocery. Baked tofu is very firm, to the point of being downright chewy, and it is often quite nicely seasoned. This product is ready-to-eat, so you need do nothing to it—except perhaps slice it and heat it, if you want it hot. (It also tastes very good cold.) There are now many flavors of baked tofu, and most of them are delicious and savory. Buy several types and do some taste tests to discover your favorites. Usually the net weight of shrink-wrapped firm tofu is 8 ounces, and you can consider three-fourths of that (6 ounces) to be two servings of Protein-of-Choice. (You can use the extra 4 ounces on a salad or in miso soup, etc. The part you don’t eat right away can be stored in a tightly covered container in the refrigerator—not in water, once it’s cooked—for up to 5 days.)

Protein: 25 g / Saturated Fat: 0.5 g /
Polyunsaturated Fat: 1.5 g /
Monounsaturated Fat: 1.55 g /
Dietary Fiber: 1 g / Calories: 170

2. Nigari Tofu

Similar to baked tofu, this ultra-firm variety usually comes in little 8-ounce, shrink-wrapped “bricks.” It is completely unseasoned, so it needs a little boost in your kitchen. Prepare the entire package at one time, and consider it to be one serving, plus a little extra. Six ounces, or three-fourths of it, make one Protein-of-Choice serving. As with Baked Tofu, you can use the extra on a salad or in miso soup, etc. Once again, the part you don’t eat right away can be stored in a tightly covered container in the refrigerator (not in water, once it’s cooked) for up to 5 days.

One 8-ounce block nigari tofu Nonstick spray or canola oil

Salt

Garlic powder

YIELD: ABOUT 1¼ SERVINGS

Protein: 15 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 8 g /
Monounsaturated Fat: 8 g /
Dietary Fiber: 1 g / Calories: 240

Place a heavy-bottomed, nonstick sauté pan, griddle, or frying pan over medium-high heat for about 3 minutes. Generously spray the hot pan with nonstick spray, or add 1 tablespoon canola, and swirl or brush to coat the pan.
Cut the tofu into rectangles or triangles about 2 inches by 1½ inches and a little more than ¼-inch thick. Pat it dry with paper towels, and sprinkle lightly all over with salt and garlic powder.
Place the tofu on the hot, oil-coated surface, and cook for 5 to 8 minutes on each side, or until golden and slightly crisp. You can decide when it’s done, as tofu is a precooked product anyway. Serve at any temperature.

3.Firm Tofu (the kind that comes in a tub of water)

Even though the label says “firm,” this kind of tofu still contains quite a bit more water than does the nigari variety. So firm it up further, and then cook it exactly as described in the preceding nigari method. To firm up already-firm tofu, cut the block into quarters, and simmer it in gently boiling water for 10 minutes. Drain well, and follow the preceding recipe. A 1-pound piece of firm tofu will yield about 2 servings.

Protein: 16 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 5 g /
Monounsaturated Fat: 5 g /
Dietary Fiber: 1 g / Calories: 204

Basic Cooked Fish

Many different types of fish cook similarly if they are of comparable size and shape, so this is pretty much a “one method fits all” primer. Actually, make that three methods. These are the most straightforward approaches for broiling, sautéing, and “oven-finishing” a 1-inch-thick fish steak or fillet. Each takes only 10 minutes or less.

One 6-ounce fresh fish fillet or steak (1 inch thick)

Olive oil spray or extra-virgin olive oil as needed

Salt

YIELD: 1 SERVING

Protein: 35 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 3 g /
Monounsaturated Fat: 11 g /
Dietary Fiber: 0 g / Calories: 306

• If you are cooking thinner, more delicate fish, you can use the same methods, but the cooking time will be reduced by up to half. When broiling thinner fillets, you might want to line the pan with a piece of oiled foil.

To Broil:

Adjust the oven rack so that the surface of the fish will be about 4 inches from the heat. Preheat the broiler to 500°F. Place the broiler pan in the hot oven for about 5 minutes.
Spray the hot pan with olive oil spray or brush it liberally with olive oil. Pat the fish dry with paper towels, place it skin-side-down in the pan, and spray or brush its top surface with additional oil. Sprinkle lightly with salt.
Broil on the first side for 3 to 5 minutes, until it turns golden brown, and the flesh is just turning from translucent to opaque.
Turn the fish over, and broil for another 3 to 5 minutes on the second side. When done, the top surface should just begin to flake when nudged gently with a fork. It’s okay if it seems a little rare, as the fish will continue to cook once removed from the broiler. Serve right away.

To Sauté:

Place a heavy-bottomed, nonstick sauté pan or frying pan over medium-high heat for about 3 minutes. Generously spray the hot pan with olive oil spray, or add 1 tablespoon olive oil, and swirl to coat the pan.

Pat the fish dry with paper towels, and place it skin-side-down in the hot, oil-coated pan. Spray or brush the top surface of the fish with additional oil, and sprinkle lightly with salt.

Sauté on the first side for 3 to 5 minutes, until it turns golden brown and the flesh is just turning from translucent to opaque.
Turn the fish over, and sauté for another 3 to 5 minutes on the second side. When done, the top surface should just begin to flake when nudged gently with a fork. It’s okay if it seems a little rare, as the fish will continue to cook once removed from the heat. Serve right away.

To “Oven-Finish”:

Preheat the oven to 400°F.
Follow the sauté method above, making sure the pan you use has an ovenproof handle.
After you turn over the fish, transfer the pan to the oven for 3 to 5 minutes, depending on how well cooked you like your fish. Do err on the side of underdone, as the fish will continue to cook once removed from the oven. Serve right away.

Basic Beef

The best way to prepare beef as your Protein-of-Choice is to broil it. And if you will be broiling meat on any kind of regular basis, it’s a good idea to invest in an instant-read meat thermometer, to help you cook it until perfectly (and not too) done.

½ pound flank steak, London broil, or another very lean beef steak—1 inch thick

1 tablespoon extra-virgin olive oil

Salt

Garlic powder

YIELD: 2 SERVINGS

Protein: 31 g / Saturated Fat: 9 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 13 g /
Dietary Fiber: 0 g / Calories: 350

• After beef is cooked, it will keep best if left unsliced, so wrap the unused portion tightly in plastic wrap and then place it in a resealable plastic bag and refrigerate for 3 to 4 days.

Adjust the oven rack so that the surface of the beef will be about 4 inches from the heat. Preheat the broiler to 500°F and preheat the broiler pan for about a minute, as well.
Trim and discard all visible excess fat from the steak, and pat the meat dry with paper towels.
Brush the surface of the meat all over with olive oil, and sprinkle lightly all over with salt and garlic powder. Place on the preheated broiler pan.
Broil for 4 minutes or until nicely browned on the first side, then turn over and broil for the same amount of time on the second side. The meat is done when an instant-read thermometer registers about 130° to 135°F. (Cooking past 140°F will toughen the meat.)
Transfer the meat to a carving board and let it rest, tented with foil, for about 5 minutes before slicing. Slice off just the amount you wish to eat, then wrap the rest in plastic wrap and place it in a resealable plastic bag and store in the refrigerator.

Basic Tempeh

Originally from Indonesia, tempeh is a firm, chewy, fermented “cake” made from partially cooked soybeans (sometimes with grain added) that have been inoculated with spores and then aged. It is a very versatile, high-protein food that can be used in a wide range of savory dishes. Look for tempeh in the refrigerator or freezer section of natural-food stores, shrink-wrapped in 8-ounce packages. If it’s frozen, defrost before using.

Tempeh is a partially cooked product, and needs to be cooked further before it is edible. After years of experimenting, Mollie has found this browning treatment to be the very best way to go about it. When you brown tempeh in hot oil in an uncrowded pan, it becomes crunchy on the outside, and chewy on the inside, with a delightful nutty-toasty flavor.

1 tablespoon extra-virgin olive oil

8 ounces tempeh, cut into ½-inch dice

Nonstick spray (optional)

1 tablespoon balsamic vinegar

Freshly ground black pepper(optional)

• You can make Basic Tempeh up to several days ahead of time. Store it in a tightly covered container in the refrigerator, and reheat it shortly before serving, in a hot pan lightly sprayed with nonstick spray, or in a microwave.

YIELD: 2 SERVINGS

Protein: 21 g / Saturated Fat: 3 g /
Polyunsaturated Fat: 5 g /
Stir and cook over medium heat for another Monounsaturated Fat: 8 g /
Dietary Fiber: 0 g / Calories: 284

Place a medium-size skillet or sauté pan over medium-high heat for about 2 minutes. Add the oil, wait another 10 seconds or so, then swirl to coat the pan.
When the cooking surface is hot enough to sizzle a bread crumb, add the tempeh and spread it into a single layer. Let it cook for a good 10 to 12 minutes, stirring occasionally, until it turns golden brown on all surfaces. If the tempeh appears to be sticking, push it to one side, lightly spray the pan with nonstick spray, then resume sautéing until all surfaces are golden.
Sprinkle in the vinegar, letting it hit the hot surface of the pan (it makes a great sizzling sound!), so it can reduce slightly on contact. Stir and cook over medium heat for another 5 minutes or so.
Serve hot, warm, or at room temperature, dusted with freshly ground black pepper to taste.

Basic Seitan

Seitan is wheat gluten, plain and simple. It doesn’t sound very attractive, but it is actually a delightfully chewy high-protein food with a pleasantly neutral flavor. When sliced and lightly sautéed, it takes on the textural properties of chicken or beef. In fact, there are brands of seitan that even bill it as a chicken or meat analogue, and rightly so. You can purchase seitan in shrink-wrapped 8-ounce packages—or packed in broth—in the refrigerator section of natural-food groceries (usually with or near the tofu).

1 tablespoon extra-virgin olive oil

8 ounces seitan, cut in ¼-inch

A generous splash of vegetable broth (optional)

• Seitan keeps for months unopened, and once you prepare this basic recipe, it will keep for another week if tightly covered and stored in the refrigerator.

• The vegetable broth in this recipe is optional, but adds a nice touch of moisture and flavor. You can use a good commercial brand (such as Imagine) or, if the seitan you purchased came packed in its own broth, it’s fine to use that. Keep in mind, though, that seitan-package broth is usually on the salty side.

YIELD: 2 SERVINGS

Protein: 41 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 5 g /
Dietary Fiber: 1 g / Calories: 246

Place a medium-size skillet or sauté pan over medium heat for about 2 minutes. Add the oil, wait another 10 seconds or so, then swirl to coat the pan.
When the cooking surface is hot enough to sizzle a bread crumb, add the seitan and spread it into a single layer. Cook for 5 to 8 minutes, shaking the pan occasionally, until it becomes crisp on both sides.
Splash in a little vegetable broth, if desired, and let it cook for about a minute over medium heat, so it will partially evaporate.
Serve at any temperature.

Easy Three-Bean Chili

This makes a lot! Refrigerate or freeze any extra in a tightly covered container. (Freezing it in individual serving-size containers can be very convenient for future spontaneous dinners.) It reheats well.

2 tablespoons extra-virgin olive oil

1½ cups small-diced onion

1 cup diced bell peppers (a mix of red, yellow, and green is nice)

¼ teaspoon salt (or to taste)

2 tablespoons chili powder

1 tablespoon minced or crushed garlic

2 teaspoons ground cumin

1 teaspoon dried oregano

1 teaspoon dried basil

Big pinch of cayenne pepper

One 28-ounce can crushed tomatoes packed in tomato puree

One 15-ounce can diced tomatoes

1 cup vegetable broth

One 15-ounce can black beans, drained and rinsed

One 15-ounce can garbanzo beans, drained and rinsed

One 15-ounce can red kidney beans, drained and rinsed Freshly ground black pepper

YIELD: 10 SERVINGS

Protein: 10 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 10 g / Calories: 211

Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, peppers, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onions are translucent and both the onions and peppers are beginning to soften.
Add the chili powder, garlic, cumin, oregano, basil, and cayenne; sauté until fragrant, about 1 minute.
Stir in the crushed tomatoes, diced tomatoes, and vegetable broth, and bring to a boil.
Add all the beans, and bring to a boil again. Reduce the heat, partially cover the pot, and let the chili simmer gently for 20 minutes—or as long as 1 hour. (If simmering longer, give it a stir every 10 minutes or so to see if it needs some additional stock.)
Grind in some black pepper, and taste to adjust the salt. Serve hot.

Mushroom-Barley Burgers

Here is a delicious departure from other vegetable burgers. Cook the barley well ahead of time. One cup of raw barley should yield 3 cups cooked. (See here.) You can use freshly cooked, still-warm barley in the mixture, but make sure it isn’t steaming hot. These are tender burgers that you need to handle carefully, so they won’t fall apart. However, if they do crumble a bit, you can push them back together as they cook—or just enjoy the crumbles!

1 tablespoon extra-virgin olive oil

2 cups minced onion

½ pound mushrooms, minced

1 teaspoon salt (or to taste)

2 tablespoons minced or crushed garlic

2 tablespoons balsamic vinegar

3 cups cooked pearl barley

½ cup minced, toasted walnuts

4 large eggs, beaten

1 packed cup grated part-skim mozzarella cheese

Freshly ground black pepper

Nonstick spray for the pan

• Refrigerating the mixture for a few hours will help make these a little sturdier, but this step is purely optional.

• Uncooked burgers will keep for up to 2 days if tightly wrapped and refrigerated. Cooked burgers will keep for up to a week, tightly wrapped, in the refrigerator—and for months in the freezer.

YIELD: 8 BURGERS (1 PER SERVING)

Protein: 11 g / Saturated Fat: 3 g /
Polyunsaturated Fat: 4 g /
Monounsaturated Fat: 4 g /
Dietary Fiber: 3 g / Calories: 233

Place a large nonstick sauté pan or skillet over medium-high heat for 2 minutes. Add the oil, wait another 30 seconds or so, then add the onion. Cook, stirring occasionally, until translucent and beginning to soften, about 5 minutes.
Add the mushrooms and the salt. Cook, stirring often, for about 10 minutes, or until the liquid that the mushrooms exude has evaporated and they are beginning to take on some color.
Add the garlic and cook until fragrant, about 1 minute longer.
Remove from the heat and stir in the vinegar.
In a large bowl, combine the onion and mushroom mixture with the cooked barley and nuts. Add the eggs and mozzarella and stir well to combine.
Season with a few grinds of black pepper, then let the mixture sit for about 10 minutes at room temperature—or overnight in a tightly covered container in the refrigerator.
At this point you can either fry the burgers on the stove-top, or bake them in the oven.

To fry the burgers on the stove-top:

Heat a large nonstick sauté pan or skillet over medium heat. When the pan is hot, generously spray with nonstick spray.
Using a ½-cup dry measuring cup, make 2 or 3 mounds of mixture, placing them directly into the hot pan. Leave yourself a bit of room around each to make flipping them easier. Carefully flatten each mound to form 4-inch patties.
Cook without moving until nicely browned on the bottom, about 5 minutes. Carefully insert a thin-bladed spatula (it should be at least as wide as the patties, so it can support them) under the patties, first loosening them completely and then flipping them over, quickly but carefully.
Cook until nicely browned on the second side, about 5 minutes. Serve hot or warm.

To cook the burgers in the oven:

Preheat the oven to 400°F and place a nonstick baking sheet in the heating oven for a few minutes. Generously spray the heated baking sheet with nonstick spray.
Using a ½-cup dry measuring cup, make 2 or 3 mounds of mixture, placing them directly onto the hot baking sheet. Leave yourself a bit of room around each to make flipping them easier. Carefully flatten each mound to form 4-inch patties.
Place on the center rack of the oven and bake undisturbed for 10 minutes. Carefully insert a thin-bladed spatula (it should be at least as big as the patties, so it can support them) under the patties, first loosening them completely and then flipping them over, quickly but carefully.
Bake until nicely browned on the second side, about 10 minutes. Serve hot or warm.

Madras Vegetable Curry

A medley of colorful vegetables in a highly seasoned sauce provides a great backdrop for any plain Protein-of-Choice (here–here) and also works well on its own. You can use any curry powder you like, keeping in mind that they are all different. You might want to make this dish a number of times with different curry powders, to discover your favorite (a fun project!).

1 tablespoon canola oil or peanut oil

2 cups chopped onion

2 tablespoons curry powder

½ teaspoon salt (or to taste)

2 medium sweet potatoes (about 6 ounces each), peeled and cut into bite-size pieces

2 medium carrots, sliced or diced

1 small cauliflower, cut or broken into ½-inch florets

1 cup vegetable broth or water (possibly more)

One 15-ounce can diced tomatoes

One 5- or 6-ounce package fresh baby spinach leaves

1 cup nonfat yogurt

• You can make this curry with vegetable broth or water. If you use broth, choose a high-quality store-bought brand.

• After you add the yogurt, the sauce might curdle a little, but just keep mixing, and it will be fine (and taste great).

• Leftovers will keep for up to a week in a tightly covered container in the refrigerator.

YIELD: 5 SERVINGS

Protein: 7 g / Saturated Fat: < 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 7 g / Calories: 172

Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, curry powder, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onion is translucent and beginning to soften.
Stir in the sweet potatoes, carrots, and cauliflower, making sure they get completely coated with the curried onions, and sauté for another 3 minutes or so.
Stir in the vegetable broth and tomatoes, and bring to a boil. Lower the heat to a simmer, partially cover the pot, and cook gently for another 8 to 10 minutes, or until all the vegetables are tender.
Add the spinach, and give it a stir. The spinach will wilt within seconds.
Stir in the yogurt and remove from the heat. Serve hot.

Broiled Eggplant Parmesan

Unlike the traditional version, which has the eggplant battered and fried, and then baked in a casserole, this quick, clean version is made under the broiler in just a few steps. It’s fun to prepare, and really delicious. Be sure to use a good commercial tomato sauce (or your own favorite homemade) and high-quality Parmesan cheese, freshly grated, if possible.

Extra-virgin olive oil as needed

2 small Japanese, Chinese, or Baby Italian eggplants (about 6 ounces each)

Salt

Freshly ground black pepper

6 tablespoons good-quality tomato sauce

6 tablespoons part-skim ricotta cheese

6 tablespoons shredded part-skim mozzarella cheese

1 tablespoon grated Parmesan cheese

3 tablespoons minced fresh basil (optional)

• This will keep for only about 2 days if covered tightly and refrigerated, and is best eaten right after it’s made.

YIELD: 2 SERVINGS

Protein: 12 g / Saturated Fat: 5 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 7 g /
Dietary Fiber: 1 g / Calories: 228

Preheat the broiler to 500°F and move the oven rack to the highest position. Lightly brush a baking sheet with olive oil.
Cut the eggplants in half lengthwise, and place each half cut-side-up on the prepared baking sheet.
Lightly brush the cut surface of each eggplant half with olive oil, then broil until the top is golden and fork-tender (about 5 to 6 minutes). Turn the eggplant halves over, and broil on the second side until very soft, another 5 to 6 minutes or so.
Remove the eggplants from the broiler and lower the oven rack to the second highest position.
Turn the eggplants cut-side-up, and sprinkle lightly with salt and pepper. Spread each half of the eggplant with 1½ tablespoons tomato sauce, then spoon 1½ tablespoons ricotta over each half in an even layer. Sprinkle each half with 1½ tablespoons mozzarella and ½ tablespoon Parmesan.
Return to the broiler and cook until the cheeses are melted and have formed a lovely golden brown crust, about 5 to 7 minutes. Serve immediately, topped with a sprinkling of minced fresh basil.

Buckwheat Noodles with Cashews and Greens

Slender, dark, flavorful buckwheat noodles (also known as soba) are available in Japanese food shops and in natural-food groceries. They are chewy and complex, and combine beautifully with cooked greens and toasted cashews for a very satisfying, quickly prepared one-dish microwave meal.

1 tablespoon light-colored honey

1 tablespoon cider vinegar

2 teaspoons low-sodium soy sauce

4 ounces uncooked Japanese-style buckwheat noodles

One 10-ounce package baby spinach leaves (or two 5 ounce packages) or 10 ounces small-leaf mixed braising greens, coarsely chopped

2 tablespoons Chinese-style toasted sesame oil

1 teaspoon minced or crushed garlic

Salt

½ cup chopped cashews, lightly toasted

Red pepper flakes

• This dish will keep for at least 5 days if stored in a tightly covered container in the refrigerator.

YIELD: 3 SERVINGS

Protein: 12 g / Saturated Fat: 4 g /
Polyunsaturated Fat: 6 g /
Monounsaturated Fat: 10 g /
Dietary Fiber: 4 g / Calories: 402

Place the honey in a small bowl. Add the vinegar and soy sauce, and stir until the honey dissolves. Set aside.
Bring a large pot of water to a boil. Add the noodles and cook until tender (about 4 minutes).
Meanwhile, place the prepared greens in a medium-large microwave-safe bowl.
When the noodles are done, drain them and immediately add them to the greens in the bowl. Add the sesame oil and garlic, and mix with a fork or tongs, bringing up the greens from the bottom so that they wilt from the contact with the hot noodles.
Place the bowl in a microwave, and cook on high for one minute to further wilt the greens.
Remove from the microwave, and add the honey–soy sauce–vinegar mixture. Stir with the fork or tongs as you add salt to taste.
Sprinkle the top with cashews and red pepper flakes, if desired, and serve hot, warm, or at room temperature.

Baked Stuffed Peppers Filled with Bulgur–Pine Nut Pilaf

Get a little fancy on a weeknight with this elegant dish—and lift your spirits in the process. It’s not a lot of work, especially if you make the pilaf well ahead of time.

Extra-virgin olive oil as needed

4 medium-size (6-ounce) bell peppers

1 recipe Bulgur–Pine Nut Pilaf (here)

• Use warm-colored (red, yellow, and/or orange) bell peppers, if you can. They are much sweeter—and lovelier, visually—than green ones.

• Once baked, these will keep for up to a week if wrapped tightly and refrigerated. They reheat really well in a microwave or regular oven.

YIELD: 4 SERVINGS

Protein: 2 g / Saturated Fat: 1 g /
Polyunsaturated Fat: < 1 g /
Monounsaturated Fat: 4 g /
Dietary Fiber: 4 g / Calories: 106

Preheat the oven to 375°F. Lightly oil a baking sheet.
Use a sharp paring knife to cut the stem from each pepper, reserving the stems. Reach inside the peppers with the knife or a spoon to scrape out the pith and seeds. Do your best to leave the peppers intact in the process.
Spoon in ½ cup pilaf per pepper, patiently packing it down as you go. Place the stems back on top as a plug for the filling (or, if you want to get poetic, as a hat for the pepper).
Brush the outside surface of each pepper with a little additional olive oil, and place them standing upright, if possible, on the prepared baking sheet.
Bake for 35 minutes on the center rack of the oven. Serve hot or warm.

Green Beans in Crunchy Peanut Coating with Protein-of-Choice

“Fun” is not usually the adjective we use to describe a dinner entrée. Here’s an exception.

The fresher and firmer the green beans, the better this will taste. There are two cooking processes involved—toasting and seasoning the peanuts, followed by a dramatic green-bean stir-fry. You can save on labor by using the same pan for both, although it will seem a bit large for the relatively small volume of peanuts.

¾ cup peanuts (unsalted)

2 tablespoons peanut oil or canola oil

2 tablespoons minced fresh ginger

½ teaspoon grated lemon zest

1 pound fresh green beans, trimmed and cut into 1½-inch pieces

½ teaspoon salt (or to taste)

2 servings Protein-of-Choice (here–here), cut into strips or bite-size pieces

1 tablespoon minced or crushed garlic

1 tablespoon fresh lemon juice

Red pepper flakes

• Have ready 2 palm-size servings of any Protein-of-Choice, cut into strips or bite-size pieces.

YIELD: 3 SERVINGS

Protein: 29 g / Saturated Fat: 3 g /
Polyunsaturated Fat: 6 g /
Monounsaturated Fat: 9 g /
Dietary Fiber: 9 g / Calories: 345

Place the peanuts in a blender, and grind briefly in a few bursts, until they form a coarse meal. Set aside.
Place a large, heavy-bottomed, nonstick sauté pan or large frying pan over medium heat for about 2 minutes. When it is hot, add about 2 teaspoons of the oil. Wait another 10 seconds or so, then swirl to coat the middle section of the pan. (It won’t be enough oil to reach all the way to the edges.)
Add the ginger, and sauté for a few minutes, then add the crushed peanuts and the lemon zest. Cook over medium-low heat for about 10 minutes, stirring often, until the peanuts are lightly toasted. Transfer to a dish, and return the pan to the stove over medium heat. (You don’t need to clean the pan at this point.)
After the pan has been sitting over medium heat for 3 minutes, add the rest of the oil, wait another 10 seconds, then swirl to coat the pan.
Turn the heat to high, and add the green beans and salt. (The pan should sizzle when the green beans hit.) Stir-fry over high heat for about 5 minutes, or until “tender-crisp,” shaking the pan and using tongs to keep the green beans moving as they cook.
Stir in the Protein-of-Choice along with the garlic. Lower the heat to medium, and cook for another 2 to 3 minutes, or until everything is heated through.
Toss in the lemon juice and the peanut mixture, and stir until well combined. Sprinkle lightly with red pepper flakes, and serve right away.

Vegetable-Almond Fried Rice

If you set up everything ahead of time, with all your ingredients by the stove and ready, this stir-fry will go really quickly. Just heat the wok or skillet and begin! Cook the rice as much as several days ahead of time. You will need 3 cups of cooked brown rice, which is approximately 1 cup raw, cooked in 1¾ cups water (details are on here). This dish will keep for several days if stored in a tightly covered container in the refrigerator.

1 teaspoon plus 2 tablespoons peanut oil or canola oil

2 large eggs, beaten

1 large bunch broccoli, chopped into ½-inch pieces

1 large onion, chopped (about 2 cups chopped)

2 large carrots, sliced on the diagonal or diced

½ teaspoon salt

½ pound firm tofu, diced, or 1 cooked chicken half breast, diced (here–here)

1 small (6-inch) zucchini or yellow summer squash, diced

1 to 2 tablespoons minced garlic

3 cups cooked long-grain brown rice (here)

1 cup peas (frozen/defrosted)

4 medium scallions, minced (whites and greens)

Low-sodium soy sauce

1 cup coarsely chopped or slivered almonds, lightly toasted

Condiments:

Extra soy sauce

Chinese-style toasted sesame oil

Red pepper flakes and/or chili oil

YIELD: 6 SERVINGS

Protein: 19 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 5 g /
Monounsaturated Fat: 10 g /
Dietary Fiber: 10 g / Calories: 400

Place a large wok or skillet over medium heat and wait about 30 seconds. Add 1 teaspoon oil and swirl to coat the pan. Add the beaten eggs, and slowly tip the pan in all directions, allowing the eggs to spread into a thin layer. Keep tilting until the eggs have reached their limit and are cooked through. Use a spatula to transfer the cooked eggs to a plate, then cut the eggs into small pieces or strips with a dinner knife.
Wipe the wok or skillet clean with a paper towel and return it to high heat. Wait another 30 seconds, then add 2 tablespoons oil and swirl to coat the pan. Add the broccoli, onion, carrots, and salt, and cook for 5 minutes, stirring constantly.
Add the tofu or chicken, zucchini or summer squash, and more or less garlic, depending on your taste. Turn the heat down to medium, and stir-fry another 3 minutes or so, until the vegetables are all “tender-crisp.”
Fork in the rice a little at a time, as you keep the mixture moving over medium heat. When all the rice is in, dump in the peas and scallions, and shake in about 20 good shakes of soy sauce, as you stir and cook for just a minute longer. Stir in the almonds.
Serve hot, and pass shakers of condiments.

Thai-Inspired Green Curry

Really good, authentic Thai ingredients are widely available in many American grocery stores these days, thanks to a growing interest in ethnic foods. The best and most readily accessible brand is Thai Kitchen, so look for their products in the “international” section where you buy your food. This dish is intensely seasoned! (The Thai Kitchen green curry paste is not for the faint palate!) However, it gets toned down and balanced by the soothing coconut milk. Use this curry as a sauce for any Protein-of-Choice (here–here) or eat it on its own as you would a soup—or with a little brown basmati rice.

1 cup light coconut milk

1 cup vegetable broth or chicken stock

1 teaspoon green curry paste

One 3-inch piece of lemongrass, cut in two, then split lengthwise, or 1½ teaspoons grated lemon zest

2 tablespoons Thai fish sauce (nam pla) (optional)

1 small yellow summer squash (about 4 ounces), cut into ½-inch-thick half rounds

1 cup (about 4 ounces) zucchini, cut into ½-inch-thick half-rounds

1 cup small broccoli florets

2 tablespoons minced fresh cilantro (optional)

• This dish will keep for only about a day or two, and is best eaten fresh. If you need to store it, refrigerate it in a tightly covered container and reheat it gently.

YIELD: 3 SERVINGS

Protein: 4 g / Saturated Fat: 1 g /
Polyunsaturated Fat: < 1 g /
Monounsaturated Fat: < 1 g /
Dietary Fiber: 3 g / Calories: 67

In a medium saucepan, combine the coconut milk, broth or stock, and green curry paste. Whisk to combine.
Add the lemongrass or lemon zest. Bring to boil over high heat, then reduce the heat and simmer, covered, for 15 minutes.
Remove and discard the lemongrass stalk, if using. Stir in the fish sauce. Add the squash, zucchini, and broccoli, and bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are just tender. Serve hot, sprinkled with cilantro if desired.

Thai-Inspired Red Curry

As with Thai-Inspired Green Curry, this makes a great sauce for any Protein-of-Choice (here–here). You can eat it on its own as you would a soup—or with a little brown basmati rice.

1 cup light coconut milk

½ cup vegetable broth or chicken stock

1 teaspoon red curry paste

1 teaspoon minced fresh ginger

2 tablespoons fish sauce (nam pla) (optional)

2 teaspoons brown sugar (optional)

1 cup canned diced tomatoes, drained

1 cup (about 3 ounces) Japanese or Chinese eggplant, cut into ½-inch thick halfrounds

1 cup (about 4 ounces) green beans, cut into 2-inch lengths

2 tablespoons minced fresh basil (Thai basil, if available)

• Thai-Inspired Red Curry will keep for only about a day or two, and is best eaten fresh. If you need to store it, refrigerate it in a tightly covered container and reheat it gently.

YIELD: 3 SERVINGS

Protein: 2 g / Saturated Fat: 2 g /
Polyunsaturated Fat: < 1 g /
Monounsaturated Fat: < 1 g /
Dietary Fiber: 4 g / Calories: 84

In a medium saucepan, whisk together the coconut milk, broth or stock, red curry paste, and ginger. Bring to a boil over high heat, reduce the heat, and simmer, covered, for 15 minutes.
Stir in the fish sauce and brown sugar, if using. Add the diced tomatoes and eggplant. Bring to a boil, then reduce the heat and simmer, uncovered, until the eggplant is tender.
Add the green beans and simmer until tender. Serve hot, topped with minced fresh basil.