Old-Fashioned Chicken and Rice Soup
Moroccan Bean and Vegetable Soup with Farro
The Principles of Soup Making
For me, a bowl of soup makes everything right in the world. There isn’t another dish on the planet that creates all its magic by simmering quietly as you sit patiently in anticipation of its goodness. That’s why I believe soup can be part of the perfect meal; the effort is small compared to the enormous payoff of bold, satisfying flavor. Preparing soup is a like building a house; it needs a solid foundation and detailed finishes. So let’s start at the beginning with the root of all soup—the stock.
Stock Making
I didn’t grow up using canned stock; in fact when I was 12, making stock from scratch was the first cooking lesson my mother taught me. I remember thinking how easy it was to start with some basic ingredients that we always had in our refrigerator. Put some carrots, celery, onions, or whatever else was in the fridge into a large pot with water; walk away and return later to a golden-hued vat of homemade stock that smelled heavenly. At the time, canned stocks were just making their debut, but I’m grateful that I learned how to make it the old-fashioned way. Is homemade stock absolutely necessary for soup? No, in fact there are several low-sodium and organic stock brands in the supermarket that are quite good.
The Solid Foundations
Stock
1. Start with a good amount of chicken parts (about 4 pounds). Don’t skimp on this! Even if you don’t consume dark meat chicken on a regular basis, you must add it in order to produce a rich, flavorful stock. Never remove the skin from the chicken. You’ll be removing the excess fat from the stock later. You can also use 4 pounds of necks and backs; your store’s butcher often has them available even if they are not packaged and on display. Just ask. I often see people trying to prepare chicken broth with the leftover bones from consuming a chicken dinner. Broth made with mostly bones and very little meat will sadly just taste like bones. It won’t be rich and your soup will not have that rounded, full-bodied taste.
2. Three simple vegetables are all you need to add to produce perfect chicken broth—an onion, carrots, and celery. Leave the onion unpeeled as it will impart a richer flavor. The carrots too can remained unpeeled, just be sure to thoroughly wash them. Coarsely chop the vegetables; no need to be precise with size of the cuts. If you are inclined, add some garlic as well. I use it sometimes in stock, but only when I know my soup will be able to handle the garlic’s pungency.
3. Finally, add a few sprigs of fresh parsley, a few peppercorns, and a bay leaf. This trio helps provide a fresh, clean stock with a slight spicy taste from the peppercorns and is essential to creating a flavorful stock.
4. Once all the ingredients are in the pot, bring to a boil, remove any surface scum with a flat ladle, and turn the heat down to a simmer. It’s really important to keep the heat low. If your stock remains at a temperature higher than a simmer, the fat can become so thoroughly dispersed in the liquid and will be difficult to remove. Keeping the stock above a simmer can cause a greasy, cloudy stock.
5. When it’s time to strain the stock, the best piece of equipment for this is a chinois, or a conical shaped strainer. It’s not necessary to have one, but it makes straining stock a snap. Whatever strainer you use, strain it through a piece of cheesecloth so that your stock will be clear. Pressing down on the vegetables helps extract more flavor.
6. Make stock well ahead of the time. This way you can refrigerate overnight and skim off all the visible fat the next day. There are quicker methods of removing the fat so you don’t have to wait through the overnight chilling process, but I still find this is the best method to obtain clean, clear stock.
The Seasoning Vegetables
Once the stock is made, you will start building the soup. All soups and stews should begin with at least these two seasoning vegetables; onion and garlic. Most of the recipes in this chapter include them both. The other two seasoning vegetables I recommend are carrots and celery. I use all-purpose yellow onions, but feel free to try a red onion. Always sauté the onion at least 3 minutes. I typically sauté the onions with the garlic, celery, or carrots to save some time. You can sauté the onions alone at first, then add the other seasoning vegetables. Just don’t sauté garlic by itself as it will burn and turn bitter.
The Details
Great stock and a few seasoning vegetables are all you need to form the base of all soups and stews. Your choice of adding beans, meats, poultry, seafood, canned tomatoes, rice, pasta, more vegetables, milk, herbs, or more spices is what makes the soup or stew creative and uniquely yours. Keep all these ingredients on hand and you will be ready and able to whip up something special for your friends and family.
Broth Soups
The first three recipes in this chapter build on how to prepare fresh chicken stock. The Old-Fashioned Chicken and Rice Soup is actually two recipes in one. I give you the master plan to make chicken stock and then the full chicken and rice soup recipe. Once you’ve mastered this soup, you can create many variations by adding beans, pasta, other grains such as quinoa and couscous, or adding different fresh herbs or fresh chilies. This is a staple soup that should have a permanent place in your repertoire. The Thai Shrimp Soup is a simple brothy soup that relies heavily on the stock base to carry a few bold herbs, shrimp, and rice noodles. The variations are endless: substitute scallops, cubed chicken, cubed tofu, or try brown rice instead of rice noodles. Use the Lemon Asparagus Soup as a blueprint to prepare any “cream” based soup, such as broccoli or mushroom.
Bean Soups
Once you master the simple Tuscan Bean Soup, you’ll be able to master the rest. They all start out with great broth and a sauté of seasoning vegetables. Then beans, tomatoes, additional vegetables, and herbs and spices are used. One soup is puréed, one adds in a grain, and one relies on using Indian spices, but they all stem from the same method as the Tuscan Bean Soup. Here are a few pointers:
1. Use BPA-free canned beans and drain and rinse the beans. You are certainly welcome to cook your own beans from scratch. I still buy dried lentils because they cook quickly, as you will see in the Indian Lentil Soup.
2. Use whole canned or diced tomatoes but never crushed tomatoes in these soups. Crushed tomatoes will not give you the delightful rough texture that makes soups so deliciously hearty. Crushing your own canned whole tomatoes is actually fun and easy and, trust me, they will taste infinitely better than pre-crushed tomatoes.
3. Use fresh herbs in the soup as I call for them. The fresh herbs will provide a spring-like flavor and help bring together all the neutral ingredients such as the stock and beans. You can use dried if you wish, but the flavor will not be as intense.
Stews
I included only two recipes for stew. Once you learn these two basic methods, you are well on your way to making substitutions to create many different types of stews. In the Classic Beef Stew, you will start out browning the beef so it creates a flavorful base. Once the meat is removed, mushrooms will be sautéed in this delicious leftover flavor. The mushrooms are removed and will be added back later. Onions and garlic get a chance to sauté in both meat and mushroom juices. The meat is added back, along with some liquid, and all is left to develop a rich stew. It’s important to keep the heat very low during this first simmer. The classic carrots and potatoes are added next. The mushrooms are added back later along with peas so they retain their shape and texture. Use this same blueprint to prepare a pork, chicken, or turkey stew.
The second recipe, Braised Beef Stew, is a quicker version of the classic. It starts out the same way as the classic, but it’s more like a long-simmering stir fry than the more involved Classic Beef Stew. This is a great way to get beef stew flavor, without all the additional effort to add more ingredients. So, when you don’t have time for the full-fledged version, this is an excellent alternative.
Old-Fashioned Chicken and Rice Soup
Serves: 12 | Serving size: 1 cup | Prep time: 15 minutes for the stock + 15 minutes for the soup
Cook time: 2 1/2 hours for the stock + 20 minutes for the soup | Chill time: 8 hours or overnight
Honestly, if all you tackle is this recipe, you’ll be a master soup maker in no time! This recipe includes two techniques in one: a basic chicken stock, and an all-purpose chicken and rice soup. Master the stock and you’ll always have a rich broth that is perfect for so many soups and stews. Resist grabbing canned and boxed broth in favor of this step-by-step guide to making perfect broth.
Chicken Stock
1 (4-pound) chicken, cut into parts, washed
2 large onions, quartered, unpeeled
4 medium carrots, unpeeled, cut into chunks
4 large celery stalks, coarsely chopped
6 sprigs fresh parsley
6 black peppercorns
3 bay leaves
All-purpose seasoning
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons dried oregano
2 teaspoons dried basil
2 teaspoons ground coriander
1 teaspoon turmeric
1 teaspoon sweet paprika
1 teaspoon freshly ground black pepper
Soup
2 teaspoons olive oil
1 large onion, chopped
2 large carrots, peeled and sliced diagonally into 1/2-inch pieces
1 large celery stalk, sliced diagonally into 1/2-inch pieces
1 tablespoon all-purpose seasoning
1 cup long-grain brown Basmati rice
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons minced fresh parsley
2 teaspoons minced fresh thyme
1. Prepare the stock. Put the chicken parts into a heavy stockpot. Add the onions, carrots, and celery stalks. Add in 3 quarts of water and bring to a boil. Skim the surface and remove any gray residue.
2. Add the parsley, peppercorns, and bay leaves. Partially cover the pan and simmer on low heat for 2–2 1/2 hours. Remove the chicken parts and set aside to cool.
3. Line a large colander with cheesecloth and strain the broth, pressing on the solids. Discard the vegetables and reserve all of the stock. Add the stock to a large container and refrigerate overnight.
4. Remove the stock from the refrigerator. Spoon off any accumulated solidified fat and discard the fat. Your stock should be clear.
5. Prepare the all-purpose seasoning. Combine all the ingredients for the all-purpose seasoning. Transfer to a small coffee or spice grinder until well blended. You’ll need 1 tablespoon for this recipe.
6. Prepare the soup. In a large pot, heat the olive oil. Add the onion and sauté for 5 minutes. Add in the carrots, celery, and all-purpose seasoning and sauté for 3 minutes. Add the rice and continue to cook for 2 minutes. Add in the reserved stock and bring to a boil. Reduce the heat and simmer for 6–7 minutes.
7. While the rice is cooking, remove and discard all the bones from the chicken parts. Cut about 1 pound of the chicken meat into small pieces for the soup. Save any remaining chicken for another use. Wrap the leftover chicken in an airtight container and keep in the refrigerator for up to 2–3 days.
8. Stir the cooked chicken into the soup and cook for 3 minutes. Season with salt and freshly ground black pepper. Sprinkle the soup with the parsley and thyme.
Exchanges / Choices: 1 Starch; 2 Protein, lean
Calories 170; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 30 mg; Sodium 140 mg; Potassium 310 mg; Total Carbohydrate 15 g; Dietary Fiber 2 g; Sugars 2 g; Protein 14 g; Phosphorus 165 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup sliced red onion
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and red onion to a small bowl. Drizzle olive oil over salad and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Whole-Grain Crackers
Serves: 1 | Serving size: 1 ounce
1 ounce whole-grain crackers
1. Serve crackers alongside soup and salad.
Exchanges / Choices: 1 Starch; 1 Fat
Calories 130; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 50 mg; Potassium 85 mg; Total Carbohydrate 19 g; Dietary Fiber 3 g; Sugars 0 g; Protein 3 g; Phosphorus 85 mg
Serves: 9 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 28 minutes
This Tuscan Bean Soup was one of the first soups I learned in a cooking class on a farm in Italy. I simplified it by using canned beans (the original recipe calls for using dried beans), which I think are perfectly fine. This is similar to minestrone soup, minus the pasta. Be sure to add the balsamic vinegar, it really draws out the flavor of the vegetables and makes the chickpeas taste even richer.
1 tablespoon olive oil
1 onion, diced
2 stalks celery, diced
2 carrots, diced
4 cloves garlic, minced
2 teaspoons minced fresh rosemary
5 cups low-sodium chicken stock
1 (14-ounce) can chopped tomatoes
2 (16-ounce) cans chickpeas, rinsed and drained
2 tablespoons minced basil
1 to 2 tablespoons balsamic vinegar
1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. Add the garlic and rosemary and sauté 1 minute. Add the remaining ingredients, except the fresh basil and vinegar. Bring to a boil. Reduce heat and simmer, partially covered for 20 minutes.
2. Add the vinegar and basil and cook for 2 minutes. Top each bowl with fresh grated Parmesan cheese, if desired.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 140; Calories from Fat 25; Total Fat 3.0 g; Saturated Fat 0.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 210 mg; Potassium 460 mg; Total Carbohydrate 22 g; Dietary Fiber 6 g; Sugars 6 g; Protein 7 g; Phosphorus 145 mg
Side
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup | Prep time: 7 minutes | Cook time: 4 minutes
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. In a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Watch that the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve on individual plates, top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate;
1 Nonstarchy
Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Serves: 4 | Serving size: 1 1/4 cups | Prep time: 5 minutes | Cook time: 40 minutes
Through the years, I’ve experimented with all kinds of flavoring for lentil soup, and finally decided that I like this Indian version best. While the soup base is quite tasty, my favorite part is the topping! Ginger-tinged yogurt provides the perfect topper for this hearty soup. Serve a spoonful on top for presentation, but then swirl it right into the soup to create even more flavor.
1 tablespoon olive oil
1 large onion, chopped
3 garlic cloves, minced
2 teaspoons salt-free Tandoori seasoning (Salt-free Tandoori seasoning is available at www.penzeys.com. Also look for it in your grocer’s spice aisle.)
1 (15-ounce) can no-salt-added diced tomatoes
2 1/2 cups water
1/2 cup brown lentils, picked over and rinsed
Topping
1/2 cup plain fat-free yogurt
1 teaspoon peeled, grated fresh ginger
1 teaspoon fresh lemon juice
1/2 teaspoon sugar
1. Heat the olive oil in a large saucepan over medium heat. Add the onions and garlic and sauté for about 6–8 minutes until the onion is golden. Add in the Tandoori seasoning and sauté for 1 minute.
2. Add in the tomatoes with their juice, water, and lentils. Bring to a boil, lower the heat, cover, and simmer on low heat for about 30 minutes until lentils are tender.
3. For the topping, combine the yogurt, ginger, lemon juice, and sugar. Add a dollop of the ginger yogurt mixture to each bowl of soup.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean
Calories 170; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 620 mg; Total Carbohydrate 27 g; Dietary Fiber 8 g; Sugars 9 g; Protein 9 g; Phosphorus 210 mg
Side
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Moroccan Bean and Vegetable Soup with Farro
Serves: 20 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 1 hour and 20 minutes
The beauty of this recipe is that it makes a lot! Farro is an ancient Roman grain that has been cultivated for over 400 years. Fortunately, it’s become very popular in the U.S. and it’s easier to find in major supermarkets. Just follow the package directions for cooking. If you want to use brown rice or another whole grain instead, feel free to substitute.
3 tablespoons olive oil
4 cups sliced onions (2 large onions)
2 garlic cloves, minced
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 quarts low-sodium, fat-free chicken broth
3 cups peeled and thinly sliced carrots (about 5 large carrots)
2 cups sliced zucchini (about 1 large or 2 medium)
2 cups sliced yellow squash (about 1 large and 2 medium)
4 cups thinly sliced peeled russet potatoes (4 medium potatoes)
1/4 cup fresh lemon juice
1/2 cup chopped fresh cilantro
1 (14.5-ounce) can no-salt-added canned chickpeas, drained and rinsed
1 (14.5-ounce) can diced no-salt-added canned tomatoes
1 cup uncooked farro, cooked (makes approximately 2 cups cooked farro)
1. Heat the oil in large 5-quart saucepan over medium-high heat. Add the onion and garlic and sauté for 3 minutes. Add in the cumin, coriander, and cayenne and cook for 1 minute. Add in the broth, carrots, zucchini, yellow squash, and potatoes and bring to a boil. Turn down the heat to simmer and cover for 1 hour.
2. Remove the pan from the heat and add the lemon juice and cilantro. Transfer in batches to a food processor, blender, or use a hand-held immersion blender and puree until smooth. Return the pureed soup to a saucepan and add in the chickpeas, tomatoes, and cooked farro. Simmer for 2 minutes.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1/2 Fat
Calories 140; Calories from Fat 25; Total Fat 3.0 g; Saturated Fat 0.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 80 mg; Potassium 530 mg; Total Carbohydrate 23 g; Dietary Fiber 4 g; Sugars 4 g; Protein 6 g; Phosphorus 135 mg
Sides
Seasoned Broiled Fish
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound fish filets, about 1-inch thick
1 tablespoon olive oil
1. Preheat the oven to broil. Line a broiler pan with nonstick foil. In a small ramekin, combine the chili powder, oregano, paprika, cumin, pepper, and salt.
2. Coat both sides of the fish lightly with the seasoning. Drizzle the fish with the olive oil.
3. Broil the fish about 5 minutes per side or until cooked through.
Exchanges / Choices: 3 Protein, lean;
1 1/2 Fat
Calories 210; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.4 g;
Trans Fat 0.0 g; Cholesterol 60 mg; Sodium 230 mg; Potassium 440 mg;
Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 22 g; Phosphorus 295 mg
Cantaloupe
Serves: 1 | Serving size: 1/2 cup
1/2 cup cantaloupe
1. Serve cantaloupe alongside soup and broiled fish.
Exchanges / Choices: 1/2 Fruit
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 10 mg; Potassium 135 mg; Total Carbohydrate 4 g; Dietary Fiber 0 g; Sugars 4 g; Protein 0 g; Phosphorus 10 mg
Serves: 6 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 20 minutes
Garlic, beans, herbs, and onions shine and become amazing in this classic soup. This recipe relies heavily on lots of garlic, fresh sage, and basil—accept no substitutes, as the herbs are what make this a winner. The soup also freezes very well.
2 tablespoons olive oil, divided use
1 large celery stalk, finely chopped
1 large onion, finely chopped
1 small sprig fresh rosemary, finely chopped
6 sage leaves, finely chopped
4 garlic cloves, finely minced
1 (28-ounce) can no-salt-added whole tomatoes
2 (15-ounce) cans no-salt-added chickpeas, drained and rinsed
1 1/4 cups water, divided use
4 tablespoons finely chopped fresh basil
1/2 teaspoon ground black pepper
1 tablespoon fresh lemon juice
1. Heat 1 tablespoon olive oil in a large saucepan over medium heat. Add the celery, onion, rosemary, and sage and sauté for about 8 minutes. Add in the garlic and sauté for 2 minutes.
2. Add the can of tomatoes to a large bowl. With your hands, crush the tomatoes, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
3. Puree one can of the chickpeas in a food processor or blender with 1/4 cup of the water until smooth, but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the soup. Add in the remaining water, the basil and black pepper and bring the soup to a boil. Lower the heat and simmer for 15 minutes.
4. Add in the lemon juice and remove the soup from the heat and serve with a drizzle of olive oil over each individual bowl.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Fat
Calories 180; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 470 mg; Total Carbohydrate 27 g; Dietary Fiber 7 g; Sugars 7 g; Protein 8 g; Phosphorus 150 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Zucchini
Serves: 1 | Serving size: 1/2 cup
1/2 cup zucchini
1. Steam zucchini and serve alongside soup and salad.
Exchanges / Choices: Free food
Calories 15; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 240 mg; Total Carbohydrate 2 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 35 mg
Serves: 6 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 2 hours
You don’t need cold weather to enjoy a great beef stew. There are so many new renditions of beef stew, but if you can make this classic version really well, that’s all you’ll need. Although button mushrooms can be used, try and seek out cremini mushrooms as the stew will taste more full-bodied.
2 tablespoons all-purpose flour or whole-wheat pastry flour
1 tablespoon Italian seasoning
3 tablespoons olive oil
2 pounds top round, cut into 3/4-inch cubes
1 1/2 pounds cremini mushrooms, cleaned, stemmed, and quartered
4 cups reduced-sodium, low-fat chicken broth, divided use
1 large onion, coarsely chopped
3 garlic cloves, minced
2 large russet potatoes
3 medium carrots, peeled
1 cup frozen peas
1 tablespoon fresh minced thyme
1 tablespoon red wine vinegar
1/4 to 1/2 teaspoon freshly ground black pepper
1. Combine the all-purpose flour with the Italian seasoning. Heat the olive oil in a large Dutch oven over medium heat. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each side.
2. Remove the beef from the pan and deglaze the pan with 1/4 cup chicken broth. Add in the mushrooms and sauté for about 4 minutes until well browned. Remove the mushrooms from the pan and deglaze with another 1/4 cup of the broth. Add the onions and garlic and sauté for 4 minutes. Return the beef to the pot, add the remaining chicken broth, and bring to a boil. Partially cover, lower the heat to simmer, and cook for 45 minutes, stirring occasionally.
3. Peel and cut the potatoes into 3/4-inch pieces. Cut the carrots into 1/2-inch pieces. Add the potatoes and carrots to the stew and continue to cook for another 45 minutes or until vegetables are tender. Add in the reserved mushrooms, peas, and thyme. Season with red wine vinegar and black pepper.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 3 Protein, lean
Calories 250; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 290 mg; Potassium 980 mg; Total Carbohydrate 24 g; Dietary Fiber 3 g; Sugars 5 g; Protein 25 g; Phosphorus 285 mg
Side
Whole-Wheat Roll
Serves: 1 | Serving size: 1 roll
1 whole-wheat roll
1. Serve roll alongside stew.
Exchanges / Choices: 1 Starch
Calories 90; Calories from Fat 15; Total Fat 1.5 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 170 mg; Potassium 70 mg; Total Carbohydrate 16 g; Dietary Fiber 1 g; Sugars 2 g; Protein 2 g; Phosphorus 60 mg
Serves: 3 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 55 minutes
This Braised Beef Stew is Classic Beef Stew’s little cousin. With just beef and onion as the main ingredients, you’d think something was missing, but behold the magic of simplicity. When you don’t have the pantry stocked with ingredients, or the time to spare, this braised version comes in handy. Try preparing this with pork as well.
2 tablespoons all-purpose or whole-wheat pastry flour
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 pound top round, cut into 3/4-inch cubes
2 tablespoons peanut oil
1 cup sliced onion
1 tablespoon finely minced garlic
1/4 teaspoon crushed red chili flakes
2 cups low-sodium, fat-free chicken broth
Juice of 1 lime
1. Combine the flour, salt, and pepper on a plate, in a bowl, or plastic bag. Add the beef and coat the beef. Heat the oil in a large deep skillet over medium-high heat.
2. Dredge the beef cubes lightly in the flour mixture and add the beef, in batches to keep the beef in one layer, until well browned on each side. Remove the beef from the pan with a slotted spoon and add the onion. Sauté the onion on medium heat for about 7–8 minutes until very soft. Add in the garlic and chili flakes and sauté for 1 minute. Add in the broth and lower the heat to simmer. Simmer for 25–30 minutes or until the meat is very tender. Add in the lime juice.
Exchanges / Choices: 1/2 Starch; 1 Nonstarchy Vegetable; 4 Protein, lean; 1 Fat
Calories 310; Calories from Fat 130; Total Fat 14.0 g; Saturated Fat 3.1 g; Trans Fat 0.0 g; Cholesterol 80 mg; Sodium 290 mg; Potassium 530 mg; Total Carbohydrate 10 g; Dietary Fiber 1 g; Sugars 2 g; Protein 35 g; Phosphorus 280 mg
Sides
Broccolini
Serves: 1 | Serving size: 1/2 cup
1/2 cup broccolini
1. Steam broccolini and serve alongside stew and noodles.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 30; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 20 mg; Potassium 220 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 1 g; Protein 2 g; Phosphorus 45 mg
Whole-Wheat Noodles
Serves: 1 | Serving size: 1/2 cup
1/2 cup whole-wheat noodles
1. Cook noodles according to package directions. Pour stew over noodles and serve along with the broccolini.
Exchanges / Choices: 1 1/2 Starch
Calories 100; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 35 mg; Total Carbohydrate 21 g; Dietary Fiber 2 g; Sugars 1 g; Protein 4 g; Phosphorus 70 mg
Serves: 6 | Serving size: 1 cup | Prep time: 5 minutes | Cook time: 25 minutes
This soup is typically served in Thailand. Every ingredient in this soup has a strong purpose that forms a massive explosion of flavor. You’ll get heat, citrus, and herb flavors in every bite. You shouldn’t have trouble finding lemongrass, but if you can’t obtain it, just use the grated zest of one lemon in its place.
6 cups low-fat, reduced-sodium chicken broth (use the Chicken Stock recipe in Old Fashioned Chicken and Rice Soup, page 160)
3 stalks fresh lemongrass, lower part only, sliced diagonally into 3 pieces and slightly crushed
Zest of 1 lime
1 small serrano pepper, seeded and diced
4 ounces rice noodles
1 pound large peeled and deveined shrimp, tails removed
2 tablespoons fresh lime juice
4 scallions, white part only, minced
1/4 cup minced fresh cilantro
1 small red Thai chili pepper, minced
1. Add the broth, lemongrass, lime zest, and diced serrano pepper to a large saucepot over high heat. Bring to a boil, add the rice noodles, lower the heat, cover, and simmer for 20 minutes.
2. Strain the broth and return the broth the saucepot. Add in the shrimp and simmer on low heat for 3-5 minutes until shrimp are just cooked through. Stir in the lime juice.
3. Garnish each bowl with scallions, cilantro, and chili pepper.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 150; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 90 mg; Sodium 135 mg; Potassium 450 mg; Total Carbohydrate 20 g; Dietary Fiber 1 g; Sugars 1 g; Protein 15 g; Phosphorus 200 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 2 Nonstarchy Vegetable
Calories 50; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 75 mg; Potassium 410 mg; Total Carbohydrate 12 g; Dietary Fiber 5 g; Sugars 4 g; Protein 2 g; Phosphorus 75 mg
Mandarin Oranges
Serves: 1 | Serving size: 1/2 cup
1/2 cup mandarin oranges
1. Serve mandarin oranges alongside soup and salad.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 170 mg; Total Carbohydrate 12 g; Dietary Fiber 1 g; Sugars 11 g; Protein 1 g; Phosphorus 10 mg
Serves: 12 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 30 minutes
Asparagus has an assertive flavor, but it’s nicely tempered in a soup. Potatoes and asparagus work well together and they make a perfect pair. When buying asparagus, settle on stalks that are medium in width. If the stalks are a little too thick-stemmed, peel them. Otherwise, the stems are quite tasty, so leave them in the soup. Although you can find asparagus year round, I’d wait until spring to make this, when asparagus are young and sweet.
1 tablespoon olive oil
1 small leek, bottom portion only, washed and chopped
1 medium onion, chopped
2 garlic cloves, minced
2 pounds asparagus, stems trimmed, sliced into 2-inch pieces
2 large russet potatoes, peeled and cubed
6 cups fat-free, low-sodium chicken broth
1 tablespoon lemon pepper seasoning
1/2 cup half and half
grated zest of 1 fresh lemon
1/4 cup toasted chopped pistachio nuts
1. Heat the olive oil in a large saucepan over medium heat. Add the leek, onion, and garlic and sauté for about 7–9 minutes until vegetables are soft. Add in the asparagus, potatoes, and broth. Bring to a boil, lower the heat to medium and cook, covered, until potatoes are tender, about 15–17 minutes.
2. Ladle the soup into a food processor or blender and process until the soup is smooth, working in batches if necessary. Return the soup to the saucepan and add in the lemon pepper seasoning and half and half. Heat through for 1 minute.
3. Garnish each bowl with lemon zest and pistachio nuts.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1/2 Fat
Calories 110; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 5 mg; Sodium 170 mg; Potassium 510 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 3 g; Protein 5 g; Phosphorus 120 mg
Sides
Seasoned Broiled Fish
Serves: 4 | Serving size: 4 ounces
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound fish filets, about 1 inch thick
1 tablespoon olive oil
1. Preheat the oven to broil. Line a broiler pan with nonstick foil. In a small ramekin, combine the chili powder, oregano, paprika, cumin, pepper, and salt.
2. Coat both sides of the fish lightly with the seasoning. Drizzle the fish with the olive oil.
3. Broil the fish about 5 minutes per side or until cooked through.
Exchanges / Choices: 3 Protein, lean;
1 1/2 Fat
Calories 210; Calories from Fat 110; Total Fat 12.0 g; Saturated Fat 2.4 g;
Trans Fat 0.0 g; Cholesterol 60 mg; Sodium 230 mg; Potassium 440 mg;
Total Carbohydrate 1 g; Dietary Fiber 1 g; Sugars 0 g; Protein 22 g; Phosphorus 295 mg
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans and serve alongside soup and fish.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Serves: 4 | Serving size: 1 tablespoon
Prep time: 5 minutes
To make any of the soups in this chapter extra special, a little dollop of this cream will do the trick. Substitute hazelnut or almond oil for the walnut and switch up the nuts to any of your favorite varieties.
2 tablespoons nonfat cream cheese, softened
1 tablespoon walnut oil
1 tablespoon finely chopped walnuts
Dash nutmeg
1. In a small bowl, mix all ingredients. Store in an airtight container in the refrigerator for up to 3 days
Exchanges / Choices: 1 Fat
Calories 50; Calories from Fat 40; Total Fat 4.5 g; Saturated Fat 0.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 55 mg; Potassium 30 mg; Total Carbohydrate 1 g; Dietary Fiber 0 g; Sugars 0 g; Protein 1 g; Phosphorus 50 mg
Serves: 16 | Serving size: 1 tablespoon
Prep time: 5 minutes
Here’s a dairy-free topping for your soup that tastes like rich cream. The method is super simple, as the cashews just need to soak overnight and then be puréed the next day. Cashews are the best nuts for this, but almonds work as well. Make sure your nuts are raw, not roasted or salted.
1 cup raw cashews
Cold water to cover
1 teaspoon fresh lemon juice
1/4 teaspoon sea salt
1. Place the cashews in a bowl. Pour cold water over the cashews and set aside to soak overnight. Drain the cashews.
2. Add the cashews to a blender or food processor. Add fresh water just to cover the cashews by one inch. Add the lemon juice and salt. Purée until very smooth.
Exchanges / Choices: 1 Fat
Calories 50; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 35 mg; Potassium 60 mg; Total Carbohydrate 3 g; Dietary Fiber 0 g; Sugars 1 g; Protein 2 g; Phosphorus 55 mg
Tempeh and Sugar Snap Pea Stir Fry
The Principles of Stir Fry
Stir fry usually comes to mind as the perfect one-pot meal; however, many people think preparing a stir fry is a license to just throw everything that’s in the refrigerator crisper bin into the pot! Really good stir fry follows a structure, to ensure your finished dish doesn’t end up a watery mess. Before I give you the Master Stir Fry, let’s take a look at equipment, choice of oil, level of heat, and more.
1. I recommend a wok. It can be a traditional round-bottomed wok or a flat-bottomed wok that’s traditionally called a wok pan. Just make sure your wok of choice is deep. The sloping sides of a real wok are ideal to get vegetables nice and crisp. The issue with just a large pan without sloping sides is that the vegetables cook in only one layer, which produces excess water from all the steaming going on. Woks are inexpensive, and trust me, the results are worth it.
2. Choose an oil that can withstand high heat. I like peanut oil the most, but if you have an allergy to peanuts, I would recommend a plain vegetable oil. The oil doesn’t necessarily have to contain a lot of flavor, as the ingredients will provide plenty of flavor on their own.
3. Make sure your heat is kept high. For the most part, the heat is kept high so the cooking time is quick. You’ll produce less water when the ingredients are tossed about quickly on high heat.
4. Slice, dice, and chop your stir fry ingredients first, then bring everything over to the stove and begin cooking. The preparation may take a bit more time, but once you get the hang of the Master Recipe, you’ll be able to get dinner on the table in no time!
The Master Chicken Stir Fry
This first recipe is really a master recipe for the remaining stir fry recipes. The format is the same: a protein is stir fried first in a hot wok to develop a crust. Then aromatic herbs and spices, usually fresh, are stir fried quickly to perfume the entire pan. A few vegetables are added; do not add a mountain of vegetables. If you do, they will cook at different rates and will produce a watery stir fry. My rule is no more than four vegetables and no more than two colors. Then, the cooked protein is added back in, followed by a finishing sauce. In each of the stir fry recipes in this chapter, I’ll add a few different ingredients just to add variety to the dish. But once you get the hang of the framework, you’ll learn to cook these without even looking at the recipe!
The sauce is a super-basic one. Use it for at least the first three recipes, or all ten recipes, so you don’t have to reinvent the wheel. However, for the beef, pork, and shrimp stir fry dishes, the sauce is even more simplified, as these proteins are hearty enough on their own and need few enhancements.
Think of a stir fry in four components: a protein, seasoning herbs and spices, vegetables, and a sauce.
Indian Stir Fry
Indian flavors are bold and flavorful, and when you tire of the traditional Asian soy-based stir fry, you can turn to these for a change of pace. These versions rely more on ground spices and herbs and skip some of the steps found in the Master Recipe. I’d recommend learning the Master Recipe first before trying these versions.
Serves: 5 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 12 minutes
1 pound boneless, skinless chicken breasts, cut into 1/2-inch × 1-inch strips
1 tablespoon lite soy sauce
1 tablespoon rice vinegar
2 teaspoons cornstarch or arrowroot
Master Sauce
3/4 cup low-sodium, fat-free chicken broth
2 tablespoons hoisin sauce
1/2 tablespoon lite soy sauce
1 teaspoon chili purée with garlic
1 tablespoon cornstarch or arrowroot
Vegetables
1 tablespoon vegetable or peanut oil, divided use
3 garlic cloves, minced
1 tablespoon peeled, grated ginger
1 medium red pepper, cored, seeded, and thinly sliced
2 celery stalks, thinly sliced
1 cup broccoli florets
1/4 cup low-sodium, fat-free broth
1. In a medium-sized bowl, combine the chicken with the soy sauce, rice vinegar, and cornstarch. Set aside to marinate at room temperature for 15 minutes.
2. In another bowl, combine all the ingredients for the sauce. Set aside.
3. Heat half the vegetable oil in a large wok over high heat. When hot, turn the heat to medium high and add the chicken. Stir fry for 5 minutes or until the chicken is cooked through. (You do not need to continuously stir the chicken as you want the chicken to develop a crust and sear.) Remove the chicken from the wok to a plate and set aside.
4. Add the remaining oil to the wok. Add in the garlic and ginger and stir fry for 30 seconds. Add the red pepper, celery, and broccoli and stir fry for 30 seconds. Add the broth, cover, and steam 3 minutes.
5. Add the chicken and stir fry for 1 minute. Add in the sauce and cook for 1 minute, coating the chicken and vegetables with the sauce. Serve immediately.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 3 Protein, lean
Calories 180; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 1.1 g; Trans Fat 0.0 g; Cholesterol 55 mg; Sodium 390 mg; Potassium 400 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 4 g; Protein 21 g; Phosphorus 185 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and orange slices.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Slice orange and serve alongside stir fry and brown rice.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 6 | Serving size: 1 cup | Prep time: 10 minutes | Freeze time: 24 hours | Cook time: 15 minutes
Unlike animal proteins, tofu is better when you rid it of its “mushy” characteristics. Please be aware that the first step in this recipe calls for freezing the tofu overnight. This process makes the tofu even firmer and more receptive to the flavors you will add to it.
14 ounces extra-firm tofu, cut in 3/4-inch slices, then cut into 2-inch triangles
2 tablespoons vegetable or peanut oil, divided use
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon peeled, grated ginger
3 garlic cloves, minced
1 pound asparagus, peeled and cut diagonally into 2-inch lengths
3 ounces shiitake mushrooms, stemmed and caps cleaned, thinly sliced
Master Sauce
3/4 cup low-sodium, fat-free chicken broth
2 tablespoons hoisin sauce
1/2 tablespoon lite soy sauce
1 teaspoon chili purée with garlic
1 tablespoon cornstarch or arrowroot
1. Freeze the tofu triangles, uncovered, on a cookie sheet overnight. In the morning, set the frozen tofu in the refrigerator to thaw. Before cooking, dry the tofu with paper towels to remove any excess surface moisture.
2. When ready to stir fry, heat 1 tablespoon of the oil in a large wok. Add the tofu, in batches, and season with salt and pepper. Turn the tofu every 3 minutes for a total cooking time of 10 minutes. Remove the tofu from the pan.
3. Heat the remaining oil in the wok. Add the ginger and garlic and stir fry for 30 seconds. Add the asparagus and mushrooms and stir fry for 3–4 minutes until asparagus is tender, but still bright green.
4. Combine all the Master Sauce ingredients in a bowl.
5. Add back the tofu and add the sauce and cook 1 minute, coating the tofu and vegetables with the sauce.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 140; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 380 mg; Potassium 230 mg; Total Carbohydrate 9 g; Dietary Fiber 1 g; Sugars 3 g; Protein 8 g; Phosphorus 125 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and orange slices.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Slice orange and serve alongside stir fry and brown rice.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 5 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 15 minutes
I paired this with the Master Chicken Sear; however, any of the Master Proteins will also work. Go ahead and choose your favorite! Resist the temptation to use all the leftovers from your refrigerator crisper drawer. Keep it simple. Use no more than two colors of vegetables and no more than 3–4 vegetables total.
Master Sauce
3/4 cup low-sodium, fat-free chicken broth
2 tablespoons hoisin sauce
1/2 tablespoon lite soy sauce
1 teaspoon chili purée with garlic
1 tablespoon cornstarch or arrowroot
2 large carrots, peeled and sliced on a diagonal 1/4-inch thick
2 teaspoons vegetable or peanut oil
3 garlic cloves, minced
1 tablespoon peeled, grated fresh ginger
2 large celery stalks, sliced on a diagonal 1/4-inch thick
2 cups trimmed snow peas
1. Prepare the Master Sauce in a bowl and set aside.
2. Bring a large pot of water to a boil. Add the carrots and cook 1 minute. Turn off the heat and let the carrots stand in the water for 2–3 minutes. Drain the carrots and set aside.
3. Heat the oil in a large wok or heavy skillet over medium-high heat. Add the garlic and ginger and stir fry for 30 seconds. Add the celery and stir fry for 1 minute. Add the snow peas and stir fry for 2 minutes. Add in the carrots and stir fry for 1 minute.
4. Add the Master Sauce to the pan and cook for 1 minute until sauce is thickened.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable
Calories 70; Calories from Fat 20; Total Fat 2.0 g; Saturated Fat 0.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 250 mg; Potassium 260 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 5 g; Protein 2 g; Phosphorus 45 mg
Sides
Master Chicken Sear
Serves: 4 | Serving size: 1/2 breast or thigh
2 boneless, skinless chicken breasts or 2 boneless, skinless chicken thighs
1/8 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 1/2 tablespoons olive or canola oil
1. Season chicken breasts or chicken thighs with salt and black pepper.
2. In a 12–14-inch heavy skillet, preferably cast iron or stainless (NOT nonstick) heat oil over medium-high heat.
3. Add the chicken and sear until well browned on both sides, about 3-4 minutes per side for the breasts, or 2–3 minutes for the thighs.
4. Transfer the chicken to a plate and tent with foil.
5. Return the chicken and accumulated juices to the skillet and simmer gently until cooked through, about 4–5 minutes.
TO TEST: Chicken should feel firm to the touch. Using closed tongs, press on the center of the chicken. It should feel firm. Alternatively, you may make a very small incision in the center of the meat and check to be sure the meat is cooked through with no traces of pink.
Exchanges / Choices: 3 Protein, lean;
1 Fat
Calories 180; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 2.0 g;
Trans Fat 0.0 g; Cholesterol 85 mg; Sodium 120 mg; Potassium 200 mg;
Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 21 g;
Phosphorus 170 mg
Peaches
Serves: 1 | Serving size: 1/2 cup
1/2 cup sliced peaches
1. Serve peaches alongside stir fry and chicken.
Exchanges / Choices: 1/2 Fruit
Calories 30; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 150 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 6 g; Protein 1 g; Phosphorus 15 mg
Serves: 6 | Serving size: 1 cup | Prep time: 20 minutes | Cook time: 15 minutes
1 pound flank steak, partially frozen, thinly sliced across the grain into 1/4-inch slices
2 tablespoons lite soy sauce
1 tablespoon rice vinegar
2 teaspoons arrowroot or cornstarch
1 tablespoon vegetable or peanut oil, divided use
2 garlic cloves, minced
1 tablespoon peeled, fresh grated ginger
2 scallions, finely minced
1 large yellow onion, halved, peeled and sliced in 1/2-inch pieces
1 1/2 cups broccoli florets
1/3 cup low-fat, reduced-sodium chicken broth
1 tablespoon hoisin or oyster sauce
1. In a medium-sized bowl, combine the beef, soy sauce, rice vinegar, and arrowroot and mix well. Set aside to marinate for 15 minutes at room temperature.
2. Heat 2 teaspoons of the oil in a large wok or heavy skillet over medium-high heat. Add the beef and stir fry for 2 minutes. Remove the beef from the wok and set aside.
3. Add the remaining oil to the pan. Add the garlic, ginger, and scallions. Stir fry for 20 seconds. Add in the onions and stir fry for 5–6 minutes until onions are soft. Add in the broccoli, cover, and steam for 2 minutes.
4. Add the broth and hoisin to the pan and cook, uncovered, for 2 minutes until some of the liquid evaporates. Add back the beef and cook 1 minute.
Exchanges / Choices: 1 Nonstarchy Vegetable; 2 Protein, lean; 1 Fat
Calories 160; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.9 g; Trans Fat 0.0 g; Cholesterol 40 mg; Sodium 300 mg; Potassium 350 mg; Total Carbohydrate 8 g; Dietary Fiber 1 g; Sugars 3 g; Protein 17 g; Phosphorus 150 mg
Sides
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup
Prep time: 7 minutes | Cook time: 4 minutes
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. In a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Watch that the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve on individual plates, top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate;
1 Nonstarchy Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and salad.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Serves: 6 | Serving size: 1 cup | Prep time: 10 minutes + freezing time | Cook time: 7 minutes
Pork and citrus juices have a natural affinity for each other and the tangy flavor really complements the slightly salty flavor of the soy sauce. I’m going to skip marinating the pork; this stir fry, while rich and flavorful, is also lighter than the chicken and beef versions, which makes it perfect for serving during the warmer months.
1 tablespoon peanut oil, divided use
1 pound lean boneless pork tenderloin, partially frozen, sliced into thin strips
2 garlic cloves, minced
1 tablespoon peeled and finely grated fresh ginger
2 scallions, thinly sliced
2 cups fresh snow peas, trimmed
1/4 cup low-fat, reduced-sodium chicken broth
Juice of 1/2 large lime
2 tablespoons lite soy sauce
1. Heat 2 teaspoons of the peanut oil in a wok over high heat. Add the pork and stir fry for about 3–4 minutes until browned. Remove the pork with a slotted spoon to a plate and set aside.
2. Add the remaining oil to the pan and add the garlic, ginger, and scallions. Stir fry for 30 seconds. Add the snow peas and stir fry for 30 seconds. Add the broth and cover for 1 minute.
3. Add back the pork and stir fry 30 seconds. Add in the lime juice and soy sauce and serve.
Exchanges / Choices: 1 Nonstarchy Vegetable; 3 Protein, lean
Calories 180; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.6 g; Trans Fat 0.0 g; Cholesterol 60 mg; Sodium 360 mg; Potassium 480 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 2 g; Protein 24 g; Phosphorus 230 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and carrots.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Carrots
Serves: 1 | Serving size: 1/2 cup
1/2 cup carrots
1. Steam carrots and serve alongside brown rice and stir fry.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 45 mg; Potassium 180 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 1 g; Phosphorus 25 mg
Serves: 6 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 5 minutes
Shrimp stir fry begs for a little heat, so I’m going to add chili paste with garlic in this one. The Master Marinade (page 184) works well for the shrimp as they need a little moisture, so they don’t become hard really fast on high heat. I’ll use the same seasoning vegetables, although I’ll cut down on the amount of ginger used, so as not to overwhelm the flavor.
Shrimp
1 pound extra-large shrimp, peeled and deveined
2 tablespoons lite soy sauce
1 tablespoon rice vinegar
2 teaspoons cornstarch or arrowroot
1 tablespoon peanut oil, divided use
Vegetables
2 garlic cloves, minced
2 teaspoons peeled and finely grated ginger
2 scallions, sliced
1 1/2 pounds bok choy, leaves and stems chopped into 1-inch pieces
1 teaspoon chili paste with garlic
1 teaspoon dark sesame oil
1 teaspoon lite soy sauce
1. Add the shrimp to a large bowl with the soy sauce, rice vinegar, and cornstarch and mix well. Let the shrimp marinate for 15 minutes at room temperature.
2. Heat 2 teaspoons of the peanut oil in a large wok or heavy skillet over medium-high heat. Add the shrimp and stir fry for 2–3 minutes or until shrimp is almost cooked through. Remove the shrimp from the pan and set aside.
3. Add the remaining peanut oil to the pan. Add in the garlic, ginger, and scallions and stir fry for 30 seconds. Add in the bok choy and stir fry for 2 minutes until the cabbage wilts.
4. Add back the shrimp and drizzle with the chili paste, sesame oil, and soy sauce. Serve immediately.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Protein, lean; 1/2 Fat
Calories 100; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 0.5 g; Trans Fat 0.0 g; Cholesterol 80 mg; Sodium 330 mg; Potassium 400 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 2 g; Protein 12 g; Phosphorus 150 mg
Sides
Whole-Wheat Couscous
Serves: 1 | Serving size: 1/2 cup
1/2 cup whole-wheat couscous
1. Cook couscous according to package directions. Serve alongside stir fry and broccoli.
Exchanges / Choices: 1 Starch
Calories 90; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 45 mg; Total Carbohydrate 19 g; Dietary Fiber 3 g; Sugars 0 g; Protein 3 g; Phosphorus 20 mg
Broccoli with Red Pepper
Serves: 1 | Serving size: 1/2 cup
1/4 cup broccoli
1/4 cup chopped red pepper
1. Steam broccoli and red pepper together for three minutes or until tender.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 30; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 30 mg; Potassium 250 mg; Total Carbohydrate 6 g; Dietary Fiber 3 g; Sugars 1 g; Protein 2 g; Phosphorus 55 mg
Serves: 5 | Serving size: 1 cup | Prep time: 15 minutes | Cook time: 15 minutes
In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.
1 tablespoon vegetable oil, divided use
2 teaspoons cumin seeds
1 teaspoon brown mustard seeds
1/2 teaspoon ground turmeric
1 pound skinless salmon filet, cut into 1-inch cubes
1 large onion, halved, peeled, and sliced into 1/2-inch slices
2 garlic cloves, minced
1 tablespoon peeled, grated fresh ginger
1–2 finely minced hot green chili peppers (optional)
1 cup halved cherry tomatoes
1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3–4 minutes. Remove the salmon from the pan and set aside.
2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6–7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1–2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
Exchanges / Choices: 2 Nonstarchy Vegetable; 2 Protein, lean; 1 1/2 Fat
Calories 200; Calories from Fat 90; Total Fat 10.0 g; Saturated Fat 1.7 g; Trans Fat 0.0 g; Cholesterol 50 mg; Sodium 65 mg; Potassium 540 mg; Total Carbohydrate 8 g; Dietary Fiber 2 g; Sugars 3 g; Protein 19 g; Phosphorus 270 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and spinach.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Spinach
Serves: 1 | Serving size: 1/2 cup
1/2 cup spinach
1. Steam spinach and serve alongside stir fry and brown rice.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 420 mg; Total Carbohydrate 3 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 50 mg
Serves: 5 | Serving size: 1 cup | Prep time: 5 minutes | Cook time: 12 minutes
My favorite Indian spice is garam masala, which is a blend of five spices: peppercorns, cinnamon, turmeric, cloves, and cumin. Think of it as your all-purpose seasoning for Indian dishes. Chickpeas are the primary bean used in Indian cooking, but this can be made with lentils, another Indian favorite.
1 tablespoon vegetable oil
1 medium onion, halved, peeled and cut into 1/2-inch slices
2 garlic cloves, minced
1 tablespoon peeled, grated fresh ginger
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon ground cardamom
1/2 teaspoon garam masala
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 (15-ounce) cans chickpeas, drained and rinsed
3 cups baby spinach
2 tablespoons water
Juice of 1/2 lemon
1. Heat the oil in a large wok or heavy skillet over medium heat. Add the onions and stir fry for 6–7 minutes until onions are soft. Add in the garlic and ginger. Stir fry for 1 minute. Add in the cumin, turmeric, cardamom, garam masala, salt, and pepper. Stir fry for 30 seconds.
2. Add the chickpeas and stir fry for 2 minutes. Add in the spinach and water, cover the pan and let steam for 1–2 minutes until spinach is just wilted. Add the lemon juice, stir gently, and serve.
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean; 1/2 Fat
Calories 210; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.5 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 300 mg; Potassium 460 mg; Total Carbohydrate 32 g; Dietary Fiber 9 g; Sugars 7 g; Protein 10 g; Phosphorus 190 mg
Side
Blueberries
Serves: 1 | Serving size: 1/2 cup
1/2 cup blueberries
1. Serve blueberries alongside stir fry.
Exchanges / Choices: 1/2 Fruit
Calories 25; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 35 mg; Total Carbohydrate 7 g; Dietary Fiber 1 g; Sugars 5 g; Protein 0 g; Phosphorus 5 mg
Tempeh and Sugar Snap Pea Stir Fry
Serves: 6 | Serving size: 1 cup | Prep time: 15 minutes | Marinate time: 1 hour | Cook time: 13 minutes
Tempeh is a fermented soy product that’s meatier than tofu. Tempeh holds its shape very well and tastes more like meat than tofu does. Tempeh is sold in the refrigerated case in your market. Keep it no longer than one week for best freshness. I’ve marinated the tempeh first to give it much more flavor.
10 ounces tempeh, cut into 1-inch pieces
2 tablespoons good-quality balsamic vinegar
1 1/2 tablespoons garlic-flavored olive oil, divided use
1/4–1/2 teaspoon red pepper flakes
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 small onion, halved and thinly sliced
2 cloves garlic, finely minced
1 red bell pepper, cored, seeded, and thinly sliced
2 cups trimmed fresh sugar snap or snow peas
2 tablespoons low-sodium vegetable broth
1. In a medium bowl, combine the tempeh, balsamic vinegar, 2 teaspoons of the garlic-flavored oil, red pepper flakes, salt, and black pepper. Let the mixture stand for 1 hour at room temperature.
2. Heat the remaining oil in a large skillet or wok over medium-high heat. Add the tempeh and stir fry for 3–4 minutes or until golden brown. Remove the tempeh from the pan and set aside. Add the onion and minced garlic and stir fry for 3 minutes. Add the red pepper and stir fry for 3 minutes. Add the sugar snap peas and vegetable broth and cover. Steam for 3 minutes just until the peas turn bright green. Add back the tempeh and gently stir.
Exchanges / Choices: 1/2 Carbohydrate; 1 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 160; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 320 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 12 g; Protein 10 g; Phosphorus 155 mg
Sides
Brown Rice
Serves: 1 | Serving size: 1/2 cup
1/2 cup brown rice
1. Cook brown rice according to package directions and serve alongside stir fry and orange slices.
Exchanges / Choices: 1 1/2 Starch
Calories 110; Calories from Fat 10; Total Fat 1.0 g; Saturated Fat 0.2 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 40 mg; Total Carbohydrate 22 g; Dietary Fiber 2 g; Sugars 0 g; Protein 3 g; Phosphorus 80 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Slice orange and serve alongside stir fry and brown rice.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 6 | Serving size: 1 cup | Prep time: 10 minutes | Cook time: 14 minutes
In this stir fry, I use lean turkey sausage as the main protein and combine it with multicolored peppers. This stir fry is reminiscent of the classic sausage and peppers but with a whole lot less fat and calories. Try to buy a zesty turkey sausage for great flavor. I also spiced this up a bit with the addition of red pepper flakes.
1 tablespoon vegetable oil, divided use
10 ounces turkey sausage (preferably Italian flavored), cut into 1/2-inch slices
3 garlic cloves, minced
1 small red onion, halved and thinly sliced
2 teaspoons Italian seasoning
1/4 teaspoon red pepper flakes
1 small red bell pepper, cored, seeded, and thinly sliced
1 small yellow pepper, cored, seeded, and thinly sliced
1 small green pepper, cored, seeded, and thinly sliced
1 (14.5-ounce) can diced canned tomatoes, drained
Pinch allspice
1. Heat half the oil in a large wok or heavy skillet over medium-high heat. Add the sausage and stir fry for 4 minutes until sausage is browned. Remove the sausage from the pan and set aside.
2. Add the remaining oil to the pan and add the garlic and onions and stir fry for 3 minutes. Add in the Italian seasoning, red pepper flakes, and all the peppers. Stir fry for 4 minutes until peppers soften. Add in the tomatoes and allspice, lower the heat and simmer, uncovered, for 3 minutes. Add back the sausage and stir gently.
Exchanges / Choices: 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 130; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 1.3 g; Trans Fat 0.2 g; Cholesterol 35 mg; Sodium 290 mg; Potassium 320 mg; Total Carbohydrate 9 g; Dietary Fiber 2 g; Sugars 3 g; Protein 9 g; Phosphorus 110 mg
Sides
Whole-Wheat Noodles
Serves: 1 | Serving size: 1/2 cup
1/2 whole-wheat noodles
1. Cook pasta according to package directions. Serve alongside stir fry and salad.
Exchanges / Choices: 1 1/2 Starch
Calories 100; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 5 mg; Potassium 35 mg; Total Carbohydrate 21 g; Dietary Fiber 2 g; Sugars 1 g; Protein 4 g; Phosphorus 70 mg
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Portobello Mushroom and Onion Tacos
Roasted Pepper and Cherry Tomato Salsa
The Principles of Taco Making
Whether it’s rolled or folded, the taco is the epitome of the perfect meal—lean protein, smart carbohydrates, and healthy fats all stuffed together as one. While there are endless varieties of tacos and several methods to put a taco together, here are my basic principles.
The Tortilla
Tortillas were born of necessity! Mexicans created masa, a moist dough made from ground lime-soaked corn kernels. The masa was shaped into discs and toasted. The result was a good-tasting, portable tortilla. I opt for using corn tortillas as they are healthier than tortillas made from white flour. They are also smaller, so we can keep the calories and carbohydrates under control.
I give instructions in every taco recipe to toast the tortilla in an ungreased skillet. I find this gives the tortilla a nice flavor and the method is quick. If you want to increase the volume of any recipe and use more tortillas, stack them in foil and heat at 350°F for about 15 minutes. Be sure not to keep heating a tortilla longer than necessary or it will become hard and brittle.
There are very good tortillas on the market these days. You can even freeze them for later use. They will last a few months.
Seasoning Mix
I’ve repeated the same seasoning mix throughout most of the recipes. This way, you can make up a batch of the mix anytime and you’ll always have that part of the recipe ready when you are set to make tacos. There is absolutely no need to purchase premixed seasonings. They are often loaded with unnecessary sodium. My basic mix is chili powder, oregano, paprika, cumin, salt, and pepper. The key to a really great-tasting taco is to not overpower the flavor with too many seasonings.
Be sure to use ground spices that aren’t more than a year old for best results. You can make a big batch of the seasoning mix, place in a freezer bag and store in the freezer. You can keep the mix for up to a year without sacrificing too much flavor.
A few of the seasoning mixes in this chapter call for chipotle chili powder. This type of chili powder is slightly smoky, yet has a pleasant fruity undertone. If you can’t find it, regular chili powder is fine. If you could grind your own cumin from cumin seeds, all the better. Simply add the cumin seeds to a coffee or spice grinder and grind to a powder. Cumin in absolutely heavenly ground by your own hand! Choose either sweet paprika or smoked. Always use freshly ground black pepper.
The Sauce
For the first three recipes—beef, chicken, and pork tacos—I created a gently spiced tomato-onion sauce, which is an excellent complement to these lean proteins. Using fresh tomatoes and chiles as a base, these sauces can be made ahead of time and kept in the refrigerator for a week or frozen for up to 6 months. I used mild Anaheim chiles for both the beef and chicken tacos, but switched it up and used jalapeños for the pork tacos. Feel free to use any fresh chiles you like. If you wish to use dried chiles, just soak them for 10 minutes in very hot water to rehydrate, and then use as you would fresh chiles.
The seasonings of ginger, cloves, and cinnamon may at first seem odd in a sauce, but they really complement the spices in the seasoning mix quite well, so don’t omit them.
This sauce is very versatile and can be used beyond taco making. Simmer whole breasts of chicken, lean pork loin chops, or beef filet in the sauce for a fantastic main meal.
Some of the other tacos are actually better off without an actual sauce. In these cases, you will find the main protein is just lightly tossed in seasonings and then quickly cooked.
Garnishes
Many would argue that the garnishes are what makes a taco. I think all a good taco needs is a sturdy protein coated with great spices and a fresh tortilla with clean and simple garnishes.
So I just offer up lettuce, tomatoes, and some sour cream for the most part. For some of these recipes, I also suggest a good salsa or cabbage in place of the lettuce. At the end of this chapter, there are two great recipes for homemade salsas that are more robust than anything commercially prepared.
Serves: 8 | Serving size: 1 taco (sauce yields 5 cups) | Prep time: 20 minutes | Cook time: 1 hour 20 minutes
For beef tacos, I use lean ground beef, as it’s simple to cook and easy to eat. Feel free to use thin slices of lean beef, such as sirloin or top round instead. Partially freeze the meat, and then slice it very thin and sauté with the onions and peppers. When selecting Anaheim chilies, look for bright shiny skins with good color that feel heavy for their size.
Sauce
3 pounds fresh tomatoes, cored and quartered
2 Anaheim chilies, stemmed and seeded
1 large onion, quartered
1 garlic clove
1 1/4 cups apple cider vinegar
2 tablespoons sugar
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
Meat mixture
1 pound lean ground beef
1 large onion, chopped
1 green or red bell pepper, cored, seeded, and diced
2 garlic cloves, finely minced
Seasoning Mix
1 1/2 teaspoons hot or mild chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
8 small corn tortillas
Garnish
1 cup shredded romaine lettuce
1/2 cup shredded reduced-fat cheddar cheese
3 medium tomatoes, cored and diced
1/2 cup commercial salsa
1/2 cup plain nonfat yogurt or fat-free sour cream
1. Add the tomatoes, chiles, onion, and garlic to a blender and puree. Add the puree to a saucepan and add in the remaining sauce ingredients. Bring to a boil. Lower the heat and simmer for 1 hour until thick.
2. Prepare the beef mixture. In a large 12-inch skillet, cook the beef over medium heat for about 5–6 minutes until cooked through. Remove the beef from the skillet to a plate with a slotted spoon and set aside.
3. Add the onion, pepper, and garlic to the skillet and sauté for 5–6 minutes until the onions are soft.
4. Add back the beef. Combine the ingredients for the seasoning mix and add to the beef and sauté for 1 minute. Add about 1 cup of the chile sauce to the meat (reserve the remaining sauce for another use) and simmer on low heat for 5 minutes.
5. While the sauce simmers, add a corn tortilla to an ungreased skillet and cook over medium-high heat for 30 seconds per side. Keep warm.
6. To serve, spoon the beef mixture into a warmed corn tortilla. Top with your choice of garnishes.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 210; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 2.4 g; Trans Fat 0.2 g; Cholesterol 40 mg; Sodium 220 mg; Potassium 630 mg; Total Carbohydrate 24 g; Dietary Fiber 4 g; Sugars 7 g; Protein 16 g; Phosphorus 275 mg
Sides
Zucchini
Serves: 1 | Serving size: 1/2 cup
1/2 cup zucchini
1. Steam zucchini and serve alongside taco and apple.
Exchanges / Choices: Free food
Calories 15; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 240 mg; Total Carbohydrate 2 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 35 mg
Apple
Serves: 1 | Serving size: 1 apple
1 small apple
1. Slice apple and serve alongside tacos and zucchini.
Exchanges / Choices: 1 Fruit
Calories 50; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 110 mg; Total Carbohydrate 14 g; Dietary Fiber 3 g; Sugars 11 g; Protein 0 g; Phosphorus 10 mg
Serves: 8 | Serving size: 1 taco | Prep time: 20 minutes + marinate time | Cook time: 1 hour 30 minutes
I chose chicken thighs for this taco filling, as the spicy chile sauce pairs better with it than chicken breasts. Feel free to use chicken breasts if you prefer. The difference in the method between the Basic Beef Tacos and these Chicken Tacos is that the chicken will marinate in the spice mixture. Chicken is blander in taste than beef, and it benefits greatly from a nice soak in a lime juice–laced spice blend. You can also prepare just the chicken filling (leave out the tortillas) and serve it with a few vegetables on the side for a nice lean, but definitely tasty, meal.
Chile Sauce
3 pounds fresh tomatoes, cored and quartered
2 Anaheim chilies, stemmed and seeded
1 large onion, quartered
1 garlic clove
1 1/4 cups apple cider vinegar
2 tablespoons sugar
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1 pound boneless skinless chicken thighs, cut into thin strips
Seasoning Mix
1 1/2 teaspoons hot or mild chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
Juice of 1 lime
1 tablespoon olive oil
1 large onion, thinly sliced
2 garlic cloves, minced
8 small corn tortillas
Garnish
1 cup shredded romaine lettuce
1/2 cup shredded reduced-fat cheddar cheese
3 medium tomatoes, cored and diced
1/2 cup commercial salsa
1/2 cup plain nonfat yogurt or fat-free sour cream
1. Add the tomatoes, chilies, onion, and garlic to a blender and puree. Add the puree to a saucepan and add in the remaining chile sauce ingredients. Bring to a boil. Lower the heat and simmer for 1 hour until thick.
2. In a bowl, add the chicken. Combine the ingredients for the seasoning mix and add to the chicken. Mix well, cover, and refrigerate for 1 hour.
3. Heat the oil in a large skillet over medium-high heat. Add the chicken and sauté for about 6–8 minutes until the chicken is cooked through. Remove the chicken with a slotted spoon, plate, and set aside.
4. Add the onions to the pan and sauté on medium heat for about 10 minutes until soft. Add the garlic and sauté for 1 minute. Add the chicken back to the skillet and add 2/3 cup of chili sauce to the pan. Simmer the chicken for 10 minutes.
5. While the chicken simmers, add a corn tortilla to an ungreased skillet and cook over medium high heat for 30 seconds per side. Keep warm.
6. Spoon the chicken mixture into a warmed corn tortilla. Top with your choice of garnishes.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 210; Calories from Fat 60; Total Fat 7.0 g; Saturated Fat 2.2 g; Trans Fat 0.0 g; Cholesterol 55 mg; Sodium 220 mg; Potassium 510 mg; Total Carbohydrate 23 g; Dietary Fiber 4 g; Sugars 6 g; Protein 15 g; Phosphorus 265 mg
Sides
Pineapple
Serves: 1 | Serving size: 1/2 cup
1/2 cup fresh pineapple
1. Serve pineapple alongside taco and green beans.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 11 g; Dietary Fiber 1 g; Sugars 8 g; Protein 0 g; Phosphorus 5 mg
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans and serve alongside tacos and pineapple.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Serves: 8 | Serving size: 1 taco | Prep time: 20 minutes + marinate time | Cook time: 1 hour 30 minutes
Just like the Chicken Tacos, you can prepare just the pork portion of the recipe and serve with a crisp salad for a thoroughly satisfying meal.
Chile sauce
3 pounds fresh tomatoes, cored and quartered
1 jalapeño chili, stemmed and seeded (if desired)
1 large onion, quartered
1 garlic clove
1 1/4 cups apple cider vinegar
2 tablespoons sugar
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1 pound lean pork tenderloin, cut into 1/2-inch chunks
Seasoning Mix
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
Juice of 1 orange
1 tablespoon vegetable oil
1 large onion, thinly sliced
2 garlic cloves, minced
8 small corn tortillas
Garnishes
1 cup shredded romaine lettuce
1/2 cup shredded reduced-fat cheddar cheese
3 medium tomatoes, cored and diced
1/2 cup commercial salsa
1/2 cup plain nonfat yogurt or fat-free sour cream
1. Add the tomatoes, chiles, onion, and garlic to a blender and puree. Add the puree to a saucepan and add in the remaining ingredients for the chile sauce. Bring to a boil. Lower the heat and simmer for 1 hour until thick.
2. Place the pork in a small bowl. Combine the ingredients for the seasoning mix and add to the pork. Mix well, cover, and refrigerate for 1 hour.
3. Heat the oil in a large skillet over medium-high heat. Add the pork and sauté for about 6–8 minutes until the pork is cooked through. Remove the pork to a plate with a slotted spoon, set aside.
4. Add the onions to the pan and sauté on medium heat for about 10 minutes until soft. Add the garlic and sauté for 1 minute. Add back the pork to the skillet and add 2/3 cup of the chili sauce to the pan. Simmer the pork for 10 minutes.
5. While the pork simmers, add a corn tortilla to an ungreased skillet and cook over medium-high heat for 30 seconds per side. Keep warm.
6. To serve, spoon the pork mixture into a warmed corn tortilla. Top with your choice of garnishes.
Exchanges / Choices: 1 Starch; 2 Nonstarchy Vegetable; 1 Protein, lean; 1 Fat
Calories 200; Calories from Fat 50; Total Fat 6.0 g; Saturated Fat 1.7 g; Trans Fat 0.0 g; Cholesterol 35 mg; Sodium 210 mg; Potassium 580 mg; Total Carbohydrate 23 g; Dietary Fiber 4 g; Sugars 6 g; Protein 16 g; Phosphorus 285 mg
Sides
Steamed Peppers
Serves: 1 | Serving size: 1/2 cup
1/4 cup sliced red bell pepper
1/4 cup sliced green bell pepper
Pinch oregano
1. Steam peppers and top with a pinch of oregano.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 115 mg; Total Carbohydrate 5 g; Dietary Fiber 1 g; Sugars 3 g; Protein 1 g; Phosphorus 10 mg
Orange
Serves: 1 | Serving size: 1 orange
1 small orange
1. Slice orange and serve alongside tacos and steamed peppers.
Exchanges / Choices: 1 Fruit
Calories 45; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 170 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 9 g; Protein 1 g; Phosphorus 15 mg
Serves: 6 | Serving size: 1 taco | Prep time: 30 minutes | Cook time: 15 minutes
I suggest adding a cast iron skillet to your kitchen equipment collection, if you don’t already own one, as this recipe really works best when one is used. The dark surface of the pan coupled with the spice mixture makes a true blackened fish. This method deepens the flavor and the blackening mixture is mostly spices and herbs with just a tiny touch of salt added. Other fish varieties that work well blackened are grouper and sea bass.
Seasoning Mix
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon sea salt
1 pound fish filets such as mahi, red snapper, or tilapia
2 tablespoons vegetable oil, divided use
1 large onion, thinly sliced
2 garlic cloves, minced
Juice of 1 lime
8 (6-inch) corn tortillas
Garnishes
1 cup shredded romaine lettuce or green cabbage
3 fresh medium tomatoes, diced
1/2 cup plain nonfat yogurt or nonfat sour cream
1. Combine the seasoning mix. Coat the fish filets with the seasoning mix and let stand on a plate at room temperature for 10 minutes.
2. Meanwhile, heat 1 tablespoon of oil in a large skillet, preferably cast iron. Add the onion and sauté on medium heat for about 10 minutes until soft. Add the garlic and sauté for 1 minute. Remove the onions and garlic from the pan to a plate and set aside.
3 Add the remaining oil to the pan. Sauté the fish on both sides for about 4–5 minutes per side until cooked through. Remove the fish from the skillet and cut into chunks. Mix the fish with the lime juice.
4. Heat the tortillas, one at a time, in an ungreased skillet over medium-high heat for 30 seconds per side.
5. To serve, add the fish and onion to the tortillas and top with your choice of garnishes.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean; 1/2 Fat
Calories 170; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.5 g; Trans Fat 0.0 g; Cholesterol 45 mg; Sodium 140 mg; Potassium 530 mg; Total Carbohydrate 19 g; Dietary Fiber 3 g; Sugars 4 g; Protein 14 g; Phosphorus 215 mg
Sides
Zucchini
Serves: 1 | Serving size: 1/2 cup
1/2 cup zucchini
1. Steam zucchini and serve alongside tacos and grapes.
Exchanges / Choices: Free food
Calories 15; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 240 mg; Total Carbohydrate 2 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 35 mg
Red Grapes
Serves: 1 | Serving size: 12 grapes
12 grapes
1. Serve grapes alongside tacos and zucchini.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 115 mg; Total Carbohydrate 11 g; Dietary Fiber 1 g; Sugars 9 g; Protein 0 g; Phosphorus 10 mg
Serves: 4 | Serving size: 1 taco | Prep time: 10 minutes | Cook time: 5 minutes
Both mangoes and avocados have the same indicator of ripeness; press the skin on each and it should give just a little. Look for well-rounded mangoes that feel heavy for their size. While most mangoes have a beautiful red and yellow skin color, color isn’t always an indicator of ripeness as some ripe mangoes retain quite a bit of green color on the outside. Better to choose large mangoes that yield a lot of fruit. In addition to pressing on the skin of an avocado, flick off the stem end. Underneath you should find the color green indicating your avocado is ready to eat.
Seasoning Mix
2 teaspoons chipotle chili powder
1/2 teaspoon dried oregano leaves
1/2 teaspoon sweet paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon sea salt
1 1/4 pounds large peeled and deveined shrimp
1 tablespoon olive oil
Juice of 1 lime
8 (6-inch) corn tortillas
1 large mango, peeled and cut into thin slices
1 small avocado, peeled and cut into thin slices
Garnishes
1 cup shredded romaine lettuce
3 fresh medium tomatoes, cored and diced
1/2 cup nonfat plain yogurt or nonfat sour cream
1. Combine the ingredients in the seasoning mix and add the shrimp. Toss to coat.
2. Heat the olive oil in a large skillet. Add the shrimp and sauté for 4–5 minutes until shrimp are cooked through. Sprinkle with lime juice and remove from the heat.
3. Heat the corn tortillas one at a time in an ungreased skillet for 30 seconds per side.
4. To serve, add the shrimp to the tortilla and top with mango and avocado. Garnish with lettuce, tomatoes, and yogurt or sour cream.
Exchanges / Choices: 1 Starch; 1/2 Fruit; 2 Protein, lean
Calories 210; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 140 mg; Sodium 180 mg; Potassium 550 mg; Total Carbohydrate 23 g; Dietary Fiber 4 g; Sugars 8 g; Protein 21 g; Phosphorus 310 mg
Sides
Fresh Spinach Salad
Serves: 1 | Serving size: 1 1/2 cups
1 cup fresh spinach leaves
5 cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1 teaspoon olive oil
1/2 teaspoon lemon juice
1. Combine spinach, tomatoes, and onion slices in a small bowl. Drizzle with olive oil and top with lemon juice.
Exchanges / Choices: 1 Nonstarchy Vegetable; 1 Fat
Calories 70; Calories from Fat 45; Total Fat 5.0 g; Saturated Fat 0.7 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 25 mg; Potassium 360 mg; Total Carbohydrate 7 g; Dietary Fiber 2 g; Sugars 3 g; Protein 2 g; Phosphorus 40 mg
Zucchini
Serves: 1 | Serving size: 1/2 cup
1/2 cup zucchini
Pinch oregano
1. Steam zucchini, top with a pinch of oregano, and serve alongside salad and tacos.
Exchanges / Choices: Free food
Calories 15; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 240 mg; Total Carbohydrate 2 g; Dietary Fiber 1 g; Sugars 2 g; Protein 1 g; Phosphorus 35 mg
Serves: 8 | Serving size: 1 taco | Prep time: 40 minutes | Cook time: 10–12 minutes
Tofu is really a blank slate and a terrific vehicle for taking on bold flavor. I use extra-firm tofu, which is available in most grocery stores and markets. I also “press” the tofu to remove most of its liquid, prior to using it. If you cannot find tofu that has been pressed, it’s easy enough to do yourself. Simply wrap the block of tofu in several wrappings of paper toweling. Place the block on a plate. Put another plate on top of the tofu and then weight it down with a heavy pot or pan. Set aside for a few hours at room temperature or in the refrigerator. Remove the weight, top plate, and paper toweling. Pat dry and discard all the liquid that has accumulated around the tofu. The tofu should look compressed, and have a texture similar to chicken breast.
Seasoning Mix
1 tablespoon chipotle chili powder
1 teaspoon dried oregano leaves
1 teaspoon sweet paprika
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 teaspoon sea salt
1 pound extra-firm pressed tofu, cut into 8 slabs
2 1/2 tablespoons vegetable oil, divided use
1 1/2 cups shredded green cabbage
2 large carrots, shredded
1 large shallot, minced
8 (6-inch) corn tortillas
1/4 cup nonfat mayonnaise
1 teaspoon hot sauce
1 teaspoon rice vinegar
1/4 cup minced fresh cilantro (garnish)
1. Combine all the ingredients for the seasoning mix. On a flat plate, dredge the tofu slabs in the seasoning mix. Set the tofu in the refrigerator for 20 minutes.
2. Heat 2 tablespoons of the oil in a large skillet over medium-high heat. Add the tofu and brown 3–4 minutes per side or until golden. Remove the tofu from the skillet. Add the remaining oil. Add in the cabbage, carrots, and shallot and sauté for 6–7 minutes until vegetables are soft, but still crisp.
3. Heat the tortillas one at a time in an ungreased skillet over medium-high heat for 30 seconds per side.
4. Combine the mayonnaise, hot sauce, and rice vinegar. To serve, add the tofu to the tortilla, top with the cabbage mixture, and a dollop of the mayonnaise sauce. Sprinkle with cilantro.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable; 1 Protein, medium fat
Calories 170; Calories from Fat 80; Total Fat 9.0 g; Saturated Fat 0.8 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 170 mg; Potassium 240 mg; Total Carbohydrate 18 g; Dietary Fiber 3 g; Sugars 3 g; Protein 8 g; Phosphorus 180 mg
Sides
Pineapple
Serves: 1 | Serving size: 1/2 cup
1/2 cup fresh pineapple
1. Serve pineapple alongside tacos and green beans.
Exchanges / Choices: 1 Fruit
Calories 40; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 11 g; Dietary Fiber 1 g; Sugars 8 g; Protein 0 g; Phosphorus 5 mg
Green Beans
Serves: 1 | Serving size: 1/2 cup
1/2 cup green beans
1. Steam green beans and serve alongside tacos and pineapple.
Exchanges / Choices: 1 Nonstarchy Vegetable
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 90 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 1 g; Protein 1 g; Phosphorus 20 mg
Serves: 8 | Serving size: 1 taco | Prep time: 15 minutes | Cook time: 20 minutes
Black bean tacos are the fastest tacos to prepare. If you stock your pantry with the ingredients included here, you’ll have dinner on the table in about a half hour! Mashed kidney beans are also great in these vegetarian tacos. Sometimes I like to serve a small portion of the filling only as a side dish to accompany a piece of grilled fish.
2 teaspoons olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon chipotle chili powder
2 cups cooked black beans (canned, drained, and rinsed, or fresh)
1 cup commercially prepared hot or mild salsa
8 (6-inch) corn tortillas
Garnishes
1/2 cup finely minced fresh cilantro
3 medium tomatoes, cored and diced
1 small avocado, peeled and diced
1. Heat the olive oil in a large skillet over medium-high heat. Add the onion and sauté for 6 minutes. Add in the garlic, cumin, and chipotle chili powder and sauté for 1 minute. Add the beans and salsa and simmer over medium-low heat for 10 minutes. Mash the mixture slightly.
2. Heat the corn tortillas, one at a time, over medium-high heat for 30 seconds per side.
3. Add the black bean mixture to the tortillas and top with the garnishes.
Exchanges / Choices: 1 1/2 Starch; 1 Nonstarchy Vegetable; 1 Protein, lean
Calories 170; Calories from Fat 35; Total Fat 4.0 g; Saturated Fat 0.6 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 250 mg; Potassium 530 mg; Total Carbohydrate 30 g; Dietary Fiber 8 g; Sugars 5 g; Protein 7 g; Phosphorus 180 mg
Side
Garden Salad with Balsamic Vinaigrette
Serves: 8 | Serving size: 1 cup | Prep time: 7 minutes | Cook time: 4 minutes
3/4 cup walnuts
2 tablespoons sugar
Dressing
1/4 cup balsamic vinegar
1 garlic clove, minced
1 teaspoon coarse Dijon mustard
1 teaspoon honey or sugar
3 tablespoons olive oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Salad
5 cups mixed greens
1 cup halved cherry tomatoes
2 large carrots, peeled and grated
1/2 medium red onion, thinly sliced
1. In a small sauté pan or skillet over medium-high heat, toss the walnuts with the sugar for 3 to 4 minutes or until the sugar melts and caramelizes. Watch that the nuts do not burn. Remove the nuts from the pan and let cool.
2. In a large bowl, combine dressing ingredients and whisk well.
3. Add the salad ingredients to the dressing and quickly toss together. Serve on individual plates, top with the nuts.
Exchanges / Choices: 1/2 Carbohydrate;
1 Nonstarchy
Vegetable; 2 1/2 Fat
Calories 160; Calories from Fat 120; Total Fat 13.0 g; Saturated Fat 1.4 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 105 mg; Potassium 250 mg; Total Carbohydrate 11 g; Dietary Fiber 2 g; Sugars 7 g; Protein 3 g; Phosphorus 65 mg
Portobello Mushroom and Onion Tacos
Serves: 8 | Serving size: 1 taco | Prep time: 15 minutes | Cook time: 20 minutes
When I first discovered Portobello mushrooms, I became totally hooked on adding them whenever I wanted to mimic meat in a recipe. Be sure to remove the mushroom stems and discard them; unlike a lot of other mushrooms, Portobello stems are often thick and woody with minimal flavor. Remember that mushrooms are highly perishable. The best way to store them is in a large brown paper bag set on a refrigerator shelf. The produce bin in your refrigerator is actually too cold and humid for mushrooms.
2 teaspoons olive oil
1/2 large red onion, thinly sliced
6 large Portobello mushrooms, stems removed, caps wiped clean, and thinly sliced
1 small jalapeño pepper, seeded and minced
1 tablespoon hot or mild chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon sugar
1/8 teaspoon cayenne pepper
1/8 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
2 tablespoons water
8 (6-inch) corn tortillas
2 cups finely shredded green cabbage
1/2 cup nonfat plain yogurt or nonfat sour cream
1/4 cup finely chopped cilantro
1. Heat the oil in a large skillet over medium-high heat. Add the onion and sauté for 3 minutes. Add the mushrooms and jalapeño pepper and sauté until mushrooms brown and are soft.
2. Combine the chili powder, cumin, oregano, sugar, cayenne pepper, salt, and black pepper in a small bowl. Add to the onion-mushroom mixture and sauté for 1 minute. Add the water and simmer on low heat for 1 minute.
3. Heat the tortillas, one at a time, in an ungreased skillet over medium-high heat for 30 seconds per side.
4. Fill each warmed tortilla with some of the onion and mushroom mixture. Garnish with shredded cabbage, sour cream, and cilantro.
Exchanges / Choices: 1 Starch; 1 Nonstarchy Vegetable
Calories 100; Calories from Fat 5; Total Fat 2.0 g; Saturated Fat 0.3 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 65 mg; Potassium 360 mg; Total Carbohydrate 19 g; Dietary Fiber 3 g; Sugars 4 g; Protein 4 g; Phosphorus 170 mg
Sides
Pan Grilled Pork Chops
Serves: 4 | Serving size: 3 ounces
Cooking spray
1 pound boneless pork loin chops, trimmed of fat, brought to room temperature
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Coat a nonstick ridged grill pan with cooking spray. Set the pan on high heat until hot, about 2 minutes. Sprinkle the chops with salt and pepper. Add the chops and cook on each side for about 2 minutes per side.
2. Lower the temperature to medium and cook for an additional 3–4 minutes per side or until an internal temperature of 135°F is reached. Remove from the pan and set aside. The internal temperature will reach 145°F as the pork rests.
Exchanges / Choices: 3 Protein, lean
Calories 140; Calories from Fat 30; Total Fat 3.5 g; Saturated Fat 1.4 g;
Trans Fat 0.0 g; Cholesterol 55 mg; Sodium 300 mg; Potassium 310 mg;
Total Carbohydrate 0 g; Dietary Fiber 0 g; Sugars 0 g; Protein 24 g; Phosphorus 235 mg
Mango
Serves: 1 | Serving size: 1/2 cup
1/2 cup mango
1. Slice mango and serve alongside pork and tacos.
Exchanges / Choices: 1 Fruit
Calories 60; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 150 mg; Total Carbohydrate 14 g; Dietary Fiber 1 g; Sugars 13 g; Protein 1 g; Phosphorus 15 mg
Roasted Pepper and Cherry Tomato Salsa
Serves: 16 | Serving size: 2 tablespoons | Prep time: 15 minutes | Cook time: 10 minutes
2 red peppers
1 yellow pepper
1/2 cup diced cherry tomatoes
1 jalapeño pepper, seeded and minced
1/2 red onion, minced
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons red wine vinegar
2 tablespoons minced cilantro
2 teaspoons olive oil
1 teaspoon chili powder
1/2 teaspoon smoked paprika
1. Place the whole red and yellow peppers directly on an open stove flame. With long-handled tongs, keep turning the peppers until most of the skin has blackened. Place the peppers in a bowl and cover with plastic wrap. Set aside to cool. (Alternatively, if you do not have a gas stove, cut the peppers in half and remove the seeds and white membrane. Place the peppers, skin side up, under an oven broiler, about 4–5 inches from the heat source. Broil the peppers until they are blackened. Remove the peppers to a bowl, cover with plastic wrap and set aside to cool.) You may also place whole peppers on an outdoor charcoal or gas grill. Place the peppers directly on the grill rack that has been coated with nonstick cooking spray. Set the heat to medium-high. Cover the grill. Using long-handled tongs, keep checking the peppers by turning them to make sure all sides have blackened. Follow the instructions above for cooling the peppers.
2. Once the peppers have cooled, remove them from the bowl. Peel off the charred skin with your fingertips, using a paper towel for assistance to remove most of the charred skin. (A little bit of charred skin is tasty, so there is no need to get every bit of charred skin removed.)
3. Discard the seeds and chop the peppers into a medium dice. Add them to a medium bowl. Add the remaining ingredients, cover, and let the flavors marinate for about 1 hour.
4. Use this salsa on top of any of the tacos.
Exchanges / Choices: Free food
Calories 20; Calories from Fat 5; Total Fat 0.5 g; Saturated Fat 0.1 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 0 mg; Potassium 95 mg; Total Carbohydrate 3 g; Dietary Fiber 1 g; Sugars 2 g; Protein 0 g; Phosphorus 10 mg
Serves: 20 | Serving size: 2 tablespoons | Prep time: 15 minutes
2 small ripe mangoes, peeled and diced
1 cup diced fresh pineapple
1/2 small red onion, diced
1/4 cup minced fresh cilantro
3 tablespoons fresh lime juice
1/16 teaspoon salt
1. Combine all the ingredients and let the flavors blend for 1 hour prior to serving.
Exchanges / Choices: 1/2 Fruit
Calories 20; Calories from Fat 0; Total Fat 0.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Cholesterol 0 mg; Sodium 10 mg; Potassium 50 mg; Total Carbohydrate 5 g; Dietary Fiber 0 g; Sugars 4 g; Protein 0 g; Phosphorus 5 mg
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