Skinny COMFORT FOODS

Transcription

1 Skinny COMFORT FOODS

2 Skinny COMFORT FOODS 7 mouthwatering recipes your family will love We inspire and enable people to improve their lives and the world around them. Revised 204 by Rodale Inc. All rights reserved. This material is for the personal use of Rodale customers only. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. DL/ /203 CONTENTS Zesty Spinach Omelet 3 Mini Ham Quiches 3 Creamy Steel-Cut Oats with Dried Cranberries & Pistachios 4 Tuna & Chickpea Salad in Tomato Cups 4 Soba Noodles with Almond Sauce & Shredded Chicken 5 Rosemary Chicken with Vegetables 5 Seared Wild Salmon with Mango Salsa 6 Beef Lettuce Wraps 6 Spaghetti & Meatballs 7 The Easiest Meat Loaf 7 Chicken-Salsa Soup 8 Turkey Chili 8 Pork Chops & Sweet Potatoes 9 Party Nut Mix 9 Dark Chocolate Pudding with Whipped Ricotta 0 Butterscotch Pudding 0 Green Tea & Blueberry Smoothie Premium editor: Krissa Y. Strauss Project manager: Danielle Veloza Copy editor: Kelly Lutterschmidt Cover Designer: Stacie Pearson Designer: Cindy Webster Photo editor: James Gallucci 09746/ R/LvLowBdy/-4/AR

3 Heat skillet coated with cooking spray over medium heat. Add onion and cook until softened, about 2 minutes. Stir in bell pepper and mushrooms and cook until tender, about 2 minutes. Add spinach and cook, covered, until wilted, about 2 minutes. Stir in jalapeño. Transfer to plate. Sprinkle with half of the cheese (if using) and cover with lid. Mini Ham Quiches Zesty Spinach Omelet serving 2 Tbsp chopped onion 2 Tbsp chopped red bell pepper 2 Tbsp chopped mushrooms c fresh baby spinach leaves Tbsp chopped fresh jalapeño Tbsp shredded mozzarella (optional) 2 lg eggs, lightly beaten from left: mitch mandel. ted morrison coat same skillet with cooking spray and add eggs. Cook until set in center, about 3 minutes. Sprinkle vegetable mixture and remaining cheese (if using) over half of the omelet. Fold omelet over and transfer to plate. lg russet potato (2 oz), peeled and cut into ¼" cubes tsp olive oil ¼ c finely chopped shallots ½ tsp dried thyme 6 oz reduced-sodium delisliced ham, chopped 4 lg eggs ¾ c whole milk Tbsp chopped fresh chives ⅛ tsp nutmeg heat oven to 350 F. Coat 2 small (2 oz) muffin cups with cooking spray. Put potato in saucepan and cover with 2" of water. Bring to a boil and cook until tender, 0 minutes. Drain. Heat oil in skillet over medium-high heat. Cook shallots and thyme, stirring, minute. Add ham. Cook until lightly browned. Remove from heat. Cool 5 minutes. Stir in potato. Combine eggs, milk, chives, nutmeg, and ¼ tsp pepper in bowl. Divide ham mixture evenly among muffin cups. Divide egg mixture evenly among muffin cups. Bake until eggs are slightly puffed, 8 to 20 minutes. 3 SKINNY Comfort foods Back to Contents

4 Creamy Steel-Cut Oats with Dried Cranberries & Pistachios 4 c coconut milk c steel-cut oats 2 tsp cinnamon 2 tsp ground ginger 2 c dried cranberries, chopped 6 Tbsp chopped shelled pistachios 2 Tbsp + 2 tsp maple syrup BRING milk to a simmer in medium saucepan on medium-high heat, stirring occasionally to keep milk from sticking to bottom of pan, about 0 minutes. Add oats, cinnamon, ginger, and 8 tsp salt. Return to simmer, reduce heat to medium low, and cook, stirring constantly, minute. Cover and remove from heat. Cool at room temperature 30 minutes to hour, using shorter time if room temperature is warm. Place covered saucepan in refrigerator; chill overnight. HEAT oats on low heat, stirring frequently, until thickened and tender, 0 to 5 minutes. Divide among 4 bowls and top evenly with cranberries, pistachios, and maple syrup. Tuna & Chickpea Salad in Tomato Cups mitch mandel (2) 4 SKINNY Comfort foods Back to Contents c rinsed, drained chickpeas 2 pouches (6.4 oz each) chunk light tuna in water, drained 3 c chopped jarred Peppadew peppers or roasted red peppers 4 c chopped fresh parsley, dill, cilantro, or chives, or combination 2 tsp smoked paprika 3 lg eggs, hardboiled, yolks and whites separated 2 3 c whole milk plain Greek yogurt 4 lg beefsteak tomatoes MASH chickpeas coarsely with fork in large bowl, leaving some whole. Add tuna, peppers, herbs, and paprika. Chop egg whites and add to bowl. Stir to combine. MASH egg yolks with fork in small bowl. Add yogurt and stir well to combine. Add to tuna mixture and stir to combine. Season to taste with salt and black pepper. SLICE top (stem end) off each tomato and hollow out centers with paring knife. Fill each with cup of the tuna mixture and serve.

5 Soba Noodles with Almond Sauce & Shredded Chicken 4 c almond butter 2 Tbsp honey 2 tsp tamari 2 tsp rice vinegar 6 oz soba noodles 2 c shredded cooked chicken breast 3 4 c grated carrots 2 yellow bell pepper, very thinly sliced 4 c sliced almonds, toasted 8 scallions, white and some green, thinly sliced 2 radishes, very thinly sliced 2 Tbsp chopped cilantro WHISK together almond butter, honey, tamari, vinegar, and 2 Tbsp water in small bowl. BRING large pot of water to a boil. Add noodles and cook per package directions. Place in colander, rinse with cold water, and drain thoroughly. COMBINE noodles and almond butter mixture in large bowl, tossing to coat. Stir in chicken, carrots, bell pepper, almonds, scallions, radishes, and cilantro. Divide among 4 bowls and serve. This easy-to-transport noodle bowl is delicious eaten right away at room temperature or straight out of the office fridge. It makes good use of leftover grilled or poached chicken, but a purchased rotisserie bird works just as well. mitch mandel (2) Rosemary Chicken with Vegetables 2 potatoes, peeled and cubed tsp extra virgin olive oil 2 cups chicken broth 4 boneless, skinless chicken breasts 2 grape or cherry tomatoes 6 oz fresh green beans, trimmed yellow onion, finely chopped rib celery, finely chopped Juice of ½ lemon ½ tsp dried sage ½ tsp dried rosemary ½ tsp dried or fresh parsley heat oven to 450 F. In 3" x 9" baking dish, toss potatoes with oil to lightly coat. BAKE until potatoes are slightly browned, about 5 minutes. Add broth, chicken, tomatoes, beans, onion, celery, and lemon juice to baking dish. Sprinkle with sage, rosemary, parsley, and ¼ tsp pepper. Cover with foil and bake 20 minutes. Uncover and bake until potatoes are tender and chicken is cooked through, about 0 minutes longer. 5 SKINNY Comfort foods Back to Contents

6 Seared Wild Salmon with Mango Salsa 6 servings mango, peeled and diced (about ½ c) ½ c diced red bell pepper ½ c diced red onion 3 Tbsp fresh lime juice 2 Tbsp chopped fresh mint Tbsp finely chopped fresh jalapeño Juice of lemon ½ tsp paprika 2 wild salmon fillets ( lb each, about " thick) Tbsp olive oil Toss mango, bell pepper, onion, lime juice, mint, and jalapeño in small bowl. Season to taste with salt and black pepper. Cover and chill at least hour to blend flavors. Combine lemon juice and paprika in large shallow baking dish. Season with salt and black pepper. Place salmon in dish and turn to coat both sides. Marinate, covered, up to hour in refrigerator. Remove fillets from marinade. Discard marinade. Heat oil in large skillet over medium-high heat. Cook salmon, turning once, until just opaque, about 5 minutes. Cut into portions and serve with salsa. Beef Lettuce Wraps 2 servings 2 oz flank, skirt, or sirloin steak, trimmed 2 Tbsp fish sauce Tbsp Sriracha or other hot sauce Juice of lime + wedges for garnish head Bibb lettuce, leaves separated ½ red onion, thinly sliced ½ c chopped cilantro carrot, grated fresh jalapeño, thinly sliced Heat lightly oiled grill pan over mediumhigh heat. Season steak with salt and pepper. When pan is hot, grill steak, turning once, about 8 minutes or until desired doneness. Remove to cutting board and let stand 5 minutes before cutting into thin slices. Combine fish sauce, Sriracha, and lime juice in small saucepan. Cook over low heat until heated through. DRIZZLE half of the sauce over steak. Serve steak on lettuce leaves topped with onion, cilantro, carrot, and jalapeño as desired. Serve remaining sauce and lime wedges on the side. Tip If using flank or skirt steak, be sure to cut across the grain. from left: YUNHEE KIM. thomas macdonald 6 SKINNY Comfort foods Back to Contents

7 Spaghetti & Meatballs 8 servings The Easiest Meat Loaf 6 servings 2 oz multigrain spaghetti 4 Tbsp olive oil slice whole wheat bread, torn into bitesized pieces ¼ c whole milk lg egg Tbsp salt-free Italian seasoning lb 95% lean ground beef Tbsp minced garlic can (28 oz) crushed tomatoes ¼ c chopped parsley (optional) BRING large pot of water to a boil. Add spaghetti and cook according to package directions. Drain and toss with tablespoon of the oil. Cover to keep warm until meatballs and sauce are ready. PLACE bread in large bowl and cover with milk. Wait until bread absorbs most of the milk (about minute), then add egg and Italian seasoning. Mix with fork until smooth (a few pieces of crust may remain). Add beef and mix until thoroughly combined. With clean hands, shape into 24 meatballs. HEAT tablespoon of the oil in large nonstick skillet over medium-high heat. Add half of the meatballs and cook, turning to ensure even browning, until cooked through, 5 to 7 minutes. Transfer to plate and repeat with remaining meatballs and tablespoon of the oil. ADD garlic and remaining tablespoon oil to skillet. Cook until fragrant, about 30 seconds. Add tomatoes, reduce heat, and cook 5 minutes to blend flavors. Serve spaghetti topped with sauce and meatballs. Sprinkle with parsley (if using). ½ c whole milk egg, beaten tsp dried thyme ½ tsp salt ½ tsp black pepper 2 lb ground beef lb ground pork ½ c coarsely crumbled day-old Italian bread c chopped fresh parsley 2 Tbsp preminced oil-packed garlic 2 tsp vegetable oil jar (2 oz) prepared beef gravy (optional) from left: CON POULOS. mitch mandel preheat oven to 350 F. Coat 7" x " baking pan or other large shallow baking pan with cooking spray. Line pan with plastic wrap. BEAT milk, egg, thyme, salt, and pepper in measuring cup with fork. Set aside. Place beef, pork, bread crumbs, parsley, and garlic in center of prepared pan. With hands, combine meat mixture until well mixed. Gradually drizzle in milk mixture while mixing with other hand, until all of the liquid is absorbed. SHAPE mixture into two loaves, about 9" x 5", parallel with shorter side of pan. Cut plastic sheet in half between loaves. Either pull plastic sheets out from under loaves or flip each loaf upside down to remove plastic. Position loaves at least 5" apart. Drizzle teaspoon of the oil over each loaf. BAKE until thermometer inserted horizontally into center registers 60 F and meat is no longer pink, about 50 minutes. Let stand 5 minutes before slicing. Serve with gravy (if using). 7 SKINNY Comfort foods Back to Contents

8 Turkey Chili 8 servings 2 Tbsp olive oil lb ground turkey breast pkg ( oz) taco seasoning c frozen corn kernels, thawed 2 cans (4.5 oz each) diced tomatoes with chiles can (5 oz) black beans, rinsed and drained can (5 oz) great Northern beans, rinsed and drained can (5 oz) pinto beans, rinsed and drained can (4 oz) chicken broth Sriracha or other hot sauce (optional) HEAT oil in 6 to 8 qt pot over mediumhigh heat. Add turkey and cook, breaking up lumps with back of spoon, until no longer pink, about 5 minutes. STIR in taco seasoning to coat turkey. Add corn, tomatoes (with juice), beans, and broth and stir to combine. Chicken-Salsa Soup 8 servings 3 Tbsp olive oil ½ onion, chopped 3 cloves garlic, minced 4 c chicken broth 2½ c frozen corn kernels 2 c fresh salsa can (5 oz) black beans, rinsed and drained can (4 oz) petite diced tomatoes, drained red bell pepper, finely chopped 2 Tbsp cumin 0 oz chopped or pulled cooked chicken c whole milk half-and-half avocado, peeled, pitted, and mashed HEAT oil in large pot over medium-high heat. Add onion and garlic. Cook, stirring, until onion is tender, about 5 minutes. Add broth, corn, salsa, beans, tomatoes, bell pepper, and cumin. Bring to a boil. Reduce heat and simmer 25 to 30 minutes. STIR in chicken and cook until heated through. Remove from heat and stir in half-and-half. DIVIDE soup among 8 bowls and serve each topped with dollop of avocado. FROM LEFT: MARCUS NILSSON. MITCH MANDEL Bring to a boil. Reduce heat and simmer, uncovered, 20 minutes. Season to taste with hot sauce (if using). 8 SKINNY Comfort foods Back to Contents

9 Tip Check the mix often while roasting to avoid burning. RETURN seeds to bowl. Reserve baking sheet. Add nuts to bowl. Stir in maple syrup to coat. Pork Chops & Sweet Potatoes 2 lg sweet potatoes, peeled lg onion 2 Tbsp olive oil 2 tsp grated fresh ginger 4 thin-cut boneless pork chops tsp cinnamon ¾ c chicken broth or water, warmed heat oven to 400 F. Coat large shallow baking pan with cooking spray. HALVE sweet potatoes and onion. Cut each half into 8 wedges. Transfer vegetables to prepared pan. Whisk oil, ginger, ¾ tsp salt, and pepper to taste in small bowl. Drizzle over vegetables. Roast, stirring occasionally, until vegetables start to brown, 25 to 30 minutes. Reduce oven temperature to 375 F. Add pork to pan and sprinkle with cinnamon. Bake until pork is cooked through, 0 to 5 minutes. Remove pork and vegetables to platter. Add broth to pan juices. Stir to combine, scraping up any browned bits in pan. Drizzle pan juices over pork and vegetables. mitch mandel (2) Party Nut Mix 2 ( 4 c) servings c pumpkin seeds tsp coconut oil c whole almonds c pecan halves 2 Tbsp pure maple syrup ½ tsp cinnamon ½ tsp nutmeg ½ tsp allspice c dried sweetened cranberries Heat oven to 350 F. Coat baking sheet with cooking spray. TOSS pumpkin seeds with oil in medium bowl. Spread on prepared baking sheet. Reserve bowl. Roast seeds, stirring occasionally, 5 minutes. MIX cinnamon, nutmeg, allspice, and ½ tsp salt in small bowl. Add to nut mixture and stir well. Spread on reserved baking sheet and roast, stirring occasionally, until dry, about 5 minutes. Cool in pan 20 minutes. COMBINE nut mix with cranberries in serving bowl. Stir to combine. 9 SKINNY Comfort foods Back to Contents

10 WHISK together 4 cup of the honey, cacao, arrowroot, and 4 tsp salt in medium saucepan. Add milk, pouring in slow, steady stream, whisking constantly. HEAT mixture on high, whisking constantly, and bring to a simmer. Reduce heat to medium and simmer until thickened, about minute. Remove from heat. Dark Chocolate Pudding with Whipped Ricotta 4 c + Tbsp honey 3 c raw cacao powder 2 Tbsp arrowroot powder 2 2 c fresh coconut milk 2 lg egg yolks 4 tsp vanilla extract 2 oz dark chocolate (60 70% cocoa), chopped or chips (about 4 c) 3 c whole milk ricotta cheese 8 2 raspberries (optional) Mint leaves (optional) mitch mandel (2) WHISK together egg yolks and tsp of the vanilla in medium bowl. Add about 2 cup of the milk mixture in slow, steady stream, whisking constantly as you pour to prevent yolks from curdling. Immediately pour egg mixture into saucepan, whisking constantly. Bring to a simmer on medium-high heat, whisking constantly. Reduce heat to medium low and, whisking constantly, simmer, minute. Remove from heat, immediately add chocolate, and whisk until smooth. Divide among 4 dessert cups or ramekins. Place plastic wrap over pudding, directly touching surface to prevent skin from forming. Refrigerate 2 hours. ADD ricotta and remaining Tbsp honey and 4 tsp vanilla to medium bowl. Beat with electric mixer on medium-high speed until smooth, about minute. Top pudding evenly with ricotta and garnish with raspberries and mint (if using). Butterscotch Pudding 2 lg egg yolks ½ c brown sugar 3 Tbsp arrowroot powder Tbsp honey Tbsp pure vanilla extract 2¼ c fresh coconut milk Tbsp butter banana, cut into 20 slices 2 raspberries Whisk together egg yolks, sugar, arrowroot, honey, vanilla extract, and ¼ cup of the milk in large bowl. Warm remaining 2 cups milk in small saucepan over medium heat until it starts to simmer, about 4 minutes. add hot milk to yolk mixture, pouring slowly and whisking constantly until combined. Pour back into saucepan and bring to a boil, whisking constantly. Boil until thickened, about minute. Remove from heat and whisk in butter until melted. pour into 4 dessert dishes. Press small piece of plastic wrap directly into puddings to prevent skins from forming. Chill at least 3 hours. SERVE topped with banana slices and raspberries. 0 SKINNY Comfort foods Back to Contents

11 Mitch mandel Green Tea & Blueberry Smoothie 2 servings 2 green tea bags 2 c fresh or frozen blueberries 3 ice cubes 3 4 c whole milk vanilla yogurt 3 4 c fresh almond or coconut milk 2 Tbsp whole dry-roasted, unsalted almonds (about 20) 2 Tbsp ground flaxseed BRING 3 4 cup water just to a boil and pour over tea bags. Steep 4 minutes. Squeeze tea bags and discard. Chill tea in refrigerator overnight. If using fresh blueberries, place in freezer overnight. COMBINE tea, blueberries, ice cubes, yogurt, milk, almonds, and flaxseed in blender. Process until smooth. SKINNY Comfort foods Back to Contents