newgent/1000 low-cal recipes june 2012

viii 1,000 Low-Calorie Recipes

What to EatMy basic philosophy for eating well is this: Eat right-size amounts of real food—and relish it. 1,000 Low-Calorie Recipes is designed for you to be able to do just that.

Here’s a checklist that provides you with general guidelines for following this eating philosophy. The ultimate goal is to be able to check this list off daily (even if it’s just in your mental checklist).

Healthy Eating Daily Checklist3 FOLLOW THE 5-HOUR RULE. Healthy eat-

ing and weight management doesn’t require starvation. And in fact, try not to go more than five waking hours without eating so your blood sugar stays level and metabolism stays revved up. Otherwise, you may be more likely to make poor food or drink choices to fulfill cravings.

3 REACH FOR REAL. Increase whole foods and decrease overly processed foods. Keep “natu-ral” ingredients in and artificial ingredients out. It will help keep flavors up and fillers out. It will help assure that your body is getting important nutrients it needs and not those it doesn’t. It’s the key aspect of a better eating plan.

3 BE PLANT FRIENDLY. Focus your plate on plant foods, especially produce which naturally provides fiber and low-calorie goodness. (See Fill up on Fiber, page XXX.) It heightens volume and overall appeal of your meals while boosting satiety. Select fresh seasonal produce often. It will be at its peak of ripeness, nutritional value, and flavor. Aim for five total cups of vegetables and fruits daily. Pick various colors, too, includ-ing red, orange, and dark-green produce. Every time you eat, plan to fill half of your plate with produce—especially veggies.

3 MAKE NUTRIENT-RICH CHOICES. When you’re losing weight, it’s more important than ever to make every calorie count. Choose foods

Many people feel that keeping within recommended quantities of calories, fat, and sodium or getting enough key nutrients, such as fiber and calcium, is hard or requires sacrifice. What better way to stay inspired and make it easy to eat well than to have a seemingly endless supply of recipes? Not only should you look to cook any of the 1,000 recipes here, consider this book also a guide to being creative in the kitchen from which you can vary the dishes to suit your needs or tastes. In fact, I encourage you to truly make this a resource for any cooking needs. Even if you’re following a gluten-free diet, vegan eating plan, or perhaps your very own diet, you’ll be able to find endless ways to personalize and enjoy this recipe compendium. I hope that you, your family, and your friends will savor 1,000 Low-Calories Recipes as much as I enjoyed putting it together for you. I’m sure you’ll find these recipes will appeal to your senses and benefit your waistline for years to come.

S = 250mg sodium or less per serving (and no more than 1mg sodium per calo-rie—so if a recipe has 200 calories, it has no more than 200mg sodium)

My recommendation is to aim to consume no more than 1 mg sodium per calorie daily. So for a 1,500-calorie plan, consuming less than 1,500 mg sodium is an excellent goal for health (1,500 mg sodium is also the sug-gested maximum daily level if you are age 51 or older, if you’re black, or if you have high blood pressure, diabetes, or chronic kidney disease). I used this as a general guide for establishing “light in sodium” recipes.

F = 5g dietary fiber or more per serving

This level is meaningful since 5g is the equiva-lent to 20 percent of the daily value for dietary fiber, which also means a particular food is an excellent source.

Introduction ix

that have significant amounts of key nutrients, naturally. (See Nutrient Full, Calorie Friendly, page xxx.) Limit “empty-calorie” foods that have significant caloric amounts of added sugars and saturated (solid) fats. Always go for zero trans fats. Select whole grains in place of refined grains whenever possible. (See What Counts as a Whole Grain?, page xxx.) When eating sweets, choose those naturally sweet-ened, such as with fruit, most often. When in doubt, choose real foods with the richest color.

3 GET THE RIGHT BALANCE. Balance meals by selecting good carbs, adequate protein, and healthful fats. (See Getting the Right Balance, page XX.) Good carbs, like whole grains, are essential for providing energy. Ensure

that you’re getting enough protein throughout the day, not just at lunch or dinnertime. Protein can help boost satiety (make you feel full) and maintain your lean tissue (muscle). Choose plant-based proteins, such as beans, more often than animal-based proteins. Include at least 2 teaspoons of healthful oils, such as extra- virgin olive oil, each day within your meals; it can improve health, nutrient absorption, and flavor. Don’t forget other natural flavor enhanc-ers, such as honey or sea salt . . . but just a drizzle or a pinch, respectively. (See A Note about Sodium, page xx.)

3 DRINK RIGHT. Calories can add up quickly when you’re gulping them down. So, when you’re simply quenching thirst, sip calorie-free

GETTING THE RIGHT BALANCEWhat’s the right mix of carbohydrates, proteins, and fats within a nutritious diet? Based on the current research available on healthy eating, my recommendations as a registered dietitian are below. 1,000 Low-Calorie Recipes was planned for you to be able to meet these nutrition criteria. Use them as a guide.

40 TO 60 PERCENT CALORIES FROM CARBOHYDRATES

• Aimforhigherfiberchoices,littletonorefined grains, and only small amounts of added unrefined sugars, including honey and turbinado sugar.

• Foodsthatprovidehealthfulor“good”carbsinclude whole grain foods and whole grain food products (see What Counts as a Whole Grain?, page xx) and fresh or frozen vegeta-bles and fruits (not processed juices).

• Ifhighlyactive,aimforcloserto60percent.

20 TO 35 PERCENT CALORIE FROM FATS

• Aimformostlyhealthful,unsaturatedfats(monounsaturated and polyunsaturated).

• Foodsthatprovidehealthful,unsaturatedor“good”fatsincludeoils,likecanola,olive,

grapeseed, and peanut, and include foods naturally high in oils, such as nuts, avocados, and salmon.

• IffollowingaMediterranean-styleeatingplanrich in healthful fats, then aim for closer to 35 percent.

20 TO 35 PERCENT CALORIES FROM PROTEINS

• Aimformostlyplant-basedproteins.*

• Foodsthatarehealthfulchoicesofproteinsincludeplant-basedfoods,likebeans, soybeans, nuts, and seeds, and include nutrient-rich animal-based foods, such as plainfat-freeorlow-fatGreekyogurtandwhole eggs.

• Besuretogetproteinsateverymealsince the body needs a continual supply.

*A vegan diet based on only plant-based proteins can be healthful when properly planned.

250 1,000 Low-Calorie Recipes

Cincinnati-Style Turkey Chili FMakes 6 servings: 3⁄4 cup chili with 11⁄3 cups pasta each

Here’s an updated twist on this Ohio classic—lightened up with turkey while keeping the spices just right. I still include chocolate, like the origi-nal, because it adds an unmistakable richness and depth of flavor but it’s not sweet. Serving the chili over pasta is known as a two-way. If you prefer, go for a three-way (with shredded Cheddar), four-way (with red beans or diced onions), or five-way (with red beans and diced onions)!

1 tablespoon grapeseed or canola oil

1 pound ground turkey (about 94% lean)

1 large sweet onion, finely diced

1 large garlic clove, minced

1 tablespoon Worcestershire sauce

1 tablespoon apple cider vinegar

1 (15-ounce) can no-salt-added tomato sauce

1 cup low-sodium vegetable broth, Vegetable Stock (page xx), or water

1⁄2 ounce finely chopped unsweetened chocolate or 11⁄2 tablespoons unsweetened cocoa powder

21⁄2 teaspoons chili powder

11⁄2 teaspoons ground cinnamon

1 teaspoon ground cumin

1 teaspoon sea salt3⁄4 teaspoon ground allspice1⁄2 teaspoon ground cayenne 1⁄2 teaspoon dried oregano

1 teaspoon chopped fresh oregano

1 pound whole-wheat spaghetti or linguine

1. Heat the oil in a large skillet over medium-high heat. Add the turkey and onion and sauté until the onion is softened and beef is crumbled and just cooked through, about 5 minutes. Reduce heat to medium, add the garlic, and sauté 1 minute. Stir in the Worcestershire sauce and vinegar and sauté for 1 minute.

Chocolate Stout Chili FMakes 5 servings: about 1 cup each

I’m keen on the deep, rich, and yes, chocolaty flavor that the chocolate stout infuses into this exciting, high flavor, vegetarian chili with Mexi-can mole essence. It’s a cup of double comfort. Sip a glass of the stout along with it, if you like.

1 tablespoon unrefined peanut or canola oil

1 medium red onion, finely diced3⁄4 cup chocolate stout or other dark beer1⁄2 teaspoon sea salt, or to taste

1 small jalapeño pepper with seeds, minced

2 large garlic cloves, minced

1 (14.5-ounce) can crushed roasted tomatoes

11⁄2 tablespoons chili powder, or to taste1⁄4 teaspoon ground cinnamon

2 (15-ounce) cans red kidney beans, drained1⁄2 cup shredded dry Jack or Monterey Jack cheese

(optional)

2 tablespoons roughly chopped fresh cilantro or flat-leaf parsley

1. Heat the oil in a large saucepan over medium heat. Add the onion, 1 tablespoon of the stout, and 1⁄4 teaspoon of the salt and sauté until the onion is softened, about 5 minutes. Add the jalapeño and garlic and sauté for 2 minutes. Stir in the remaining stout and sauté for 1 minute.

2. Stir in the tomatoes, chili powder, cinnamon, and the remaining 1⁄4 teaspoon salt and bring to a boil over high heat. Reduce heat to medium-low and simmer, uncovered, for 5 minutes. Stir in the beans, cover, and remove from heat. Let sit 5 minutes to complete the cooking process. Adjust seasoning.

3. Ladle into individual bowls, sprinkle with the cheese (if using) and cilantro, and serve.

Per serving: 210 calories, 3g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 650mg sodium, 35g total carbohydrate, 9g dietary fiber, 8g sugars, 11g protein

Soups, Stews, & Chilis 251

1 tablespoon brown rice vinegar

2 cups low-sodium chicken broth or Chicken Stock (page xx)

1 (14.5-ounce) can crushed roasted tomatoes

2 tablespoons chili powder

1 teaspoon Chinese five-spice powder, or to taste3⁄4 teaspoon sea salt, or to taste

1 (15-ounce) can butter beans or Great Northern beans, drained

1⁄4 cup chopped fresh cilantro

2 medium scallions, green and white parts, thinly sliced on the diagonal

1. Heat the oil in a stockpot over medium-high heat. Add the turkey, onion, bell pepper, serrano, and ginger and sauté until the onion is softened and turkey is cooked through and crumbled, about 8 minutes. Add the garlic and sauté for 30 sec-onds, Add the orange juice and vinegar and sauté for 1 minute.

2. Add the broth, tomatoes, chili powder, five-spice powder, and salt and bring to a boil over high heat. Reduce heat to medium-low, partially cover, and simmer, stirring occasionally, until the chili is near desired consistency, about 30 to 35 minutes. Stir in the beans, cilantro, and white part of the scal-lions and simmer, uncovered, until desired consis-tency, about 5 minutes. Adjust seasoning.

3. Spoon chili into bowls, top with the green part of the scallions, and serve.


2. Stir in the tomato sauce, broth, chocolate, chili powder, cinnamon, cumin, salt, allspice, cayenne, and dried oregano and bring to a boil over high heat. Reduce heat to low and simmer, uncovered, until desired thickness, about 1 hour. Stir in the fresh oregano. Adjust seasoning.

3. Meanwhile, cook the spaghetti according to package directions. Drain.

4. Transfer the spaghetti to individual serving plates or bowls. Ladle the chili over the spaghetti, and serve.


Five-Spice Turkey Chili FMakes 6 servings: 1 cup each

Prefer a chili that’s more meat than bean? This is it. It has intriguing flavor notes from five-spice powder and fresh ginger. Everything works together—“east meets west” style—into a spicy turkey chili with a balancing splash of citrusy sweetness.

1 tablespoon grapeseed or peanut oil

1 pound ground turkey (about 94% lean)

1 large red onion, chopped

1 medium green bell pepper, finely chopped

1 serrano or small jalapeño pepper with seeds, minced

1 teaspoon freshly grated gingerroot


1 cup fresh-squeezed orange juice


3. Add the cooked rice to the skillet with the squash along with the yogurt, half each of the Pecorino and Gorgonzola cheeses, and gently stir. Adjust seasoning.

4. Spoon onto individual plates, sprinkle with the remaining cheeses, and serve.

FLEXITARIAN OPTION: Stir in up to 2 ounces of finely diced country ham into the cooked rice and squash in step 3.


Beet and Goat Cheese Risotto over Greens FMakes 6 servings: 1 cup risotto plus greens each

Here’s a stunner. It has a vivid magenta color created by the beets. And the flavor . . . well, you can never go wrong with the blissful duo of beets and goat cheese. Served on a bed of wilted beet greens . . . it’s like a culinary masterpiece.

4 small red beets with greens

2 teaspoons extra-virgin olive oil

1 medium red or white onion, finely diced

1 tablespoon aged balsamic vinegar

11⁄4 teaspoons sea salt, or to taste


11⁄2 cups short-grain brown rice or brown Arborio rice

31⁄2 cups low-sodium vegetable broth or Vegetable Stock (page xx)

1 teaspoon finely chopped fresh rosemary, or to taste

1⁄4 teaspoon freshly ground black pepper, or to taste

4 ounces crumbled soft goat cheese

1. Trim the greens from the beets, keeping them whole; rinse well. Peel and dice the beets into 1⁄3-inch cubes. Set aside.

Rosemary Squash RisottoMakes 5 servings: 1 cup each

Use short-grain brown rice for an excellent and easy non-traditional risotto dish Extra tang and creaminess is created here with Greek yogurt. The trio of butternut squash, rosemary, and Gor-gonzola create unforgettable flavor when paired with the nutty rice.



1 teaspoon sea salt, or to taste

2 teaspoons unsalted butter


1 medium white onion, finely diced

11⁄2 cups cubed peeled butternut squash

2 teaspoons apple cider vinegar

1 teaspoon finely chopped fresh rosemary or sage, or to taste

3 tablespoons fat-free or low-fat plain Greek yogurt

3 tablespoons freshly grated Pecorino Romano or Parmigiano-Reggiano cheese

2 tablespoons finely crumbled Gorgonzola or other blue cheese

1. Bring the broth, rice, and 1⁄2 teaspoon of the salt to a boil in a medium saucepan over high heat. Cover, reduce heat to low, and simmer until the rice is cooked through yet slightly chewy, about 45 minutes.

2. Meanwhile, melt the butter with the oil in a large skillet over medium-high heat. Add the onion, squash, vinegar, rosemary, and the remaining 1⁄2 teaspoon salt and sauté until the onion and squash are lightly caramelized, about 8 minutes. Cover, reduce heat to low, and cook until the squash is fork tender, stirring once, about 4 minutes.

Main Dishes: Vegetarian & Flexitarian 303



1⁄4 teaspoon freshly ground black pepper, or to taste

16 ounces fresh or thawed frozen peas


2 tablespoons freshly grated Parmigiano-Reggiano or Parmesan cheese

1 tablespoon finely chopped fresh mint, or to taste

1 cup microgreens or alfalfa sprouts, chilled

1. Heat the oil in a large saucepan over medium heat. Add the onion, lemon juice, and 1⁄4 teaspoon of the salt and sauté until softened, about 8 min-utes. Stir in the rice, 3 cups of the broth, pepper, and the remaining 1 teaspoon salt, increase heat to high, and bring to a boil. Cover, reduce heat to low, and simmer for 30 minutes. (The rice will not be fully cooked.)

2. Meanwhile, add the peas and the remaining 1⁄2 cup broth to a blendero. Cover and process until smooth.

3. Stir the pea puree into the rice mixture, cover, and simmer over low heat until the rice is cooked through yet still slightly chewy, about 22 to 25 minutes.

4. Stir in the butter, cheese, and mint. Adjust seasoning.

5. Spoon onto individual plates or bowls, top with the microgreens, and serve.

FLEXITARIAN OPTION: Top with a few Sea Salt and Pepper Scallops (page xx) or grilled shrimp before the microgreens in step 5.

Per serving: 280 calories, 4.5g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 640mg sodium, 52g total carbohydrate, 7g dietary fiber, 5g sugars, 9g protein

2. Heat the oil in a large saucepan over medium heat. Add the onion, vinegar, and 1⁄4 teaspoon of the salt and sauté until nearly softened, about 6 minutes. Add the garlic and sauté for 1 minute. Stir in the diced beets and sauté for 1 minute. Add the rice, broth, rosemary, pepper, and 3⁄4 teaspoon of the salt, increase heat to high, and bring to a boil. Cover, reduce heat to low, and simmer for 40 minutes. Add the beet greens and the remain-ing 1⁄4 teaspoon salt to the top of the rice mixture (do not stir them in), cover, and simmer until the rice is cooked through yet slightly chewy, about 10 minutes.

3. Transfer the greens to individual plates.

4. Stir about three-fourths of the cheese into the rice mixture and adjust seasoning.

5. Spoon the rice mixture on top of the cooked greens, sprinkle with the remaining cheese, and serve. Garnish with additional fresh rosemary, if desired.

FLEXITARIAN OPTION: Grill a turkey burger patty that’s seasoned with rosemary. Serve the greens and rice mixture on top of the patty.

Per serving: 290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 10mg cholesterol, 740mg sodium, 49g total carbohydrate, 5g dietary fiber, 6g sugars, 9g protein

Spring Pea Risotto FMakes 6 servings: 1 cup each

This risotto recipe lets the tender green pea fla-vor and freshness shine with splendor. The gar-den green colors will pop on your plate and the spring-like tastes will please your palate.


1 medium white onion, finely diced

2 teaspoons fresh lemon juice

11⁄4 teaspoons sea salt, or to taste


Pesto, Tomato, and Mozzarella Panini FMakes 2 servings: 1 sandwich each

Heirloom tomatoes are truly full of culinary glory—all their shapes, sizes, and shades. So let them shine as a main ingredient in cuisine. This pesto-laced grilled cheese sandwich is a show-case of the tomato . . . and taste!

3 ounces shredded part-skim mozzarella cheese

4 slices whole grain sourdough bread

1 large red, yellow, or other color heirloom tomato, cut into 8 slices

1⁄8 teaspoon freshly ground black pepper, or to taste1⁄4 cup Arugula Pesto (page xx)

1 large garlic clove, peeled and halved

1. Divide half the cheese among 2 of the bread slices. Top with the tomato slices, pepper, and the remaining cheese.

2. Spread the pesto onto one side of remaining bread slices. Place these slices, pesto side down, onto the cheese to form a sandwich. Lightly spray both sides of the sandwiches with cooking spray (preferably homemade).

3. Heat a panini grill to medium-high heat. Place sandwiches into the grill. (Cook in batches, if nec-essary.) Grill until golden brown and the cheese is melted, about 4 minutes.

4. Immediately rub the entire surface of all the toasted bread with the cut end of the garlic, cut in half (if desired), and serve immediately.


Broccolini and Aged Cheddar Panini FMakes 2 servings: 1 sandwich each

This is grilled cheese gone glam. The broccolini makes a tart, yet lovely companion for the sharp cheese. And the garlic aroma will tempt you even before you have that first bodacious bite.

10 ounces trimmed broccolini stalks with florets

21⁄2 ounces finely shredded aged or sharp Cheddar cheese

2 scallions, green and white parts, minced

1 tablespoon chopped fresh flat-leaf parsley3⁄4 teaspoon chopped fresh rosemary1⁄4 teaspoon freshly ground black pepper, or to taste1⁄8 teaspoon dried hot pepper flakes, or to taste1⁄2 teaspoon grated lemon zest

Pinch of sea salt

4 slices whole grain rye bread

1 large garlic clove, peeled and halved

1. Steam the broccolini until just tender, about 5 minutes. Pat dry with a clean kitchen towel or paper towels.

2. Sprinkle the entire surface of 2 of the bread slices with the half of the cheese. Then sprinkle with the scallions, parsley, rosemary, black pepper, hot pepper flakes. Top with the steamed broccolini, lemon zest, and salt. Then sprinkle with the remain-ing cheese. Top with the remaining bread slices. Lightly spray both sides of the sandwiches with cooking spray (preferably homemade).

3. Heat a panini grill to medium-high heat. Place sandwiches into the grill. (Cook in batches, if nec-essary.) Grill until golden brown and the cheese is melted, about 4 minutes. Immediately rub the entire surface of all the toasted bread with the cut end of the garlic, and serve immediately.


Sandwiches, Burgers, Burritos, & More 393

Grilled Fontina and Fig Sandwich FMakes 2 servings: 1 sandwich each

I don’t know about you, but I find figs simply dreamy. I’m always a slight bit gloomy when fresh fig season is over, though dried figs are still a fine alternative. They are indeed the pleasantly sweet surprise of this savory grilled sandwich.

4 large slices whole grain fruit-nut bread

2 ounces thinly sliced fontina cheese, at room temperature

2 medium dried Black Mission or Calimyrna figs, very thinly sliced

1⁄4 teaspoon finely chopped fresh thyme or rosemary or 1⁄8 teaspoon crushed dried thyme

1⁄8 teaspoon sea salt, or to taste1⁄8 teaspoon freshly ground black pepper, or to taste

2 tablespoons part-skim ricotta cheese, at room temperature

1. Top 2 of the bread slices with the fontina cheese, figs, thyme, salt and pepper.

2. Spread the ricotta onto one side of remaining bread slices. Place these slices, ricotta side down, on top of the other slices to form a sandwich.

3. Heat a large grill pan, griddle, or skillet over medium heat. Lightly spray both sides of the sand-wiches with cooking spray (preferably homemade). Place the sandwiches on the grill pan; cook until the bread is toasted and cheese is melted, about 4 1⁄2 to 5 minutes per side. Serve warm.


Cuban-Inspired Smoked Ham BaguetteMakes 4 servings: 1 sandwich each

This recipe is inspired by a traditional Cuban sandwich, with the classic combo of cheese, ham, and roasted pork. So if you can’t be in the Caribbean, you can still enjoy this fresh twist on a classic.

11⁄2 tablespoons stone-ground mustard, or to taste

1 (8-ounce) whole grain baguette, split

31⁄2 ounces very thinly sliced French Comté or aged Swiss cheese

31⁄2 ounces thinly sliced smoked ham or Virginia ham

4 ounces thinly sliced roasted pork sirloin or tenderloin, chilled

4 dill pickle sandwich slices

1 cup packed wild baby arugula or other wild baby greens

1. Thinly spread the mustard on the cut surfaces of the baguette.

2. Onto the bottom portion of the baguette, add half the cheese, all the ham, pork, pickles, and the remaining cheese. Place the top of the baguette on to form a sandwich, firmly pressing down. Slice into four (3-inch) sandwiches.

3. Heat a panini grill to medium-high heat. Place sandwiches into the grill. (Cook in batches, if nec-essary.) Grill until lightly toasted and the cheese is slightly melted, about 3 to 31⁄2 minutes.

4. Stuff the sandwiches with the arugula and serve while warm.



1⁄4 cup plain almond milk or unsweetened coconut milk beverage, warm


Juice of 1⁄2 lime (1 tablespoon)

1. Bring a large saucepan of water to a boil. Add the plantains and boil until fully softened and a rich yellow color, about 10 minutes. Drain and transfer to a medium bowl.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the leeks and 1⁄4 teaspoon of the salt and sauté until well caramelized, about 8 minutes. Set aside.

3. Add the almond milk, butter, lime juice, and the remaining 3⁄4 teaspoon salt to the plantains and mash with a potato masher or large fork until nearly smooth or desired consistency. Adjust seasoning.

4. Transfer to a serving bowl, sprinkle with the leeks, and serve. Enjoy like mashed sweet potatoes.

Per serving: 190 calories, 3.5g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 310mg sodium, 42g total carbohydrate, 3g dietary fiber, 19g sugars, 2g protein

Marmalade-Glazed Grilled Plantain SMakes 4 servings: 1 half each

Try this exciting taste of Caribbean-style street food. You grill it in and then eat it directly out of the plantain peel. You’re allowed to enjoy it with a fork.

2 large fully ripened plantains, unpeeled and cut in half lengthwise

11⁄2 tablespoons orange 100% fruit marmalade

11⁄2 tablespoons unsalted butter, at room temperature

1⁄4 teaspoon sea salt, or to taste1⁄8 teaspoon ground cayenne

1 lime, cut into wedges

1. Prepare an outdoor or indoor grill.

2. Stir together the marmalade, butter, salt, and cayenne. Thinly spread half the marmalade mixture over the cut sides of the plantains.

Wok-Seared Snow PeasMakes 2 servings: 1 cup each

This Asian-style preparation, with a touch of soy sauce and sesame oil, makes the crispy snow peas most interesting. Cooking them first in broth means you don’t need excess oil for proper prep.

3 tablespoons low-sodium vegetable broth or Vegetable Stock (page xx)

11⁄2 teaspoon naturally brewed soy sauce

8 ounces snow peas, ends trimmed

11⁄2 teaspoons toasted sesame oil

1 garlic clove, thinly sliced

1. Bring the broth and soy sauce to a boil in a wok or large skillet over high heat. Add the snow peas and sauté until the liquid is evaporated and the snow peas are nearly crisp-tender, about 31⁄2 minutes.

2. Add the oil and garlic and sauté until the snow peas are crisp-tender, about 30 seconds.

3. Transfer to a platter and serve.


Mashed Plantains with Frizzled LeeksMakes 8 servings: 1⁄2 cup each

Mangu is a Dominican side traditionally made with green plantains. This recipe is a sweeter take on it. If you prefer a not-so-sweet side, use green instead of yellow plantains—and boil a little longer. First, do remember that plantain peel is tougher than banana peel, so cut off the ends, score the skin down to the fruit, then peel.

4 large fully ripened yellow plantains, cut into 1-inch pieces

1 tablespoon peanut or canola oil

4 medium leeks, white and light green parts only, well rinsed and very thinly sliced crosswise

1 teaspoon sea salt, or to taste

Sides 459

Spicy Skinny FriesMakes 4 servings: about 20 fries each

These crisp oven-baked Russet fries are for those that like it “hot!” They’re tossed in just enough oil and baked in a super hot oven to crisp the potatoes just right. They’re tossed with a high-flavored spice mixture that’ll give the potatoes in every bite. Pair them with a condiment of choice or turn into an even more comforting side dish in Montreal-Inspired Poutine (page xx), if you wish.

3 medium russet potatoes, unpeeled and scrubbed

11⁄2 tablespoons peanut or canola oil

1 teaspoon paprika

1 teaspoon garlic powder1⁄2 teaspoon sea salt, or to taste1⁄4 teaspoon ground cayenne, or to taste

1. Preheat the oven to 475°F.

2. Cut each potato into 4 slices lengthwise and then cut each of the 4 slices into 6 to 7 length-wise slices, making 24 to 28 strips each. Add the potato strips to a large bowl with a lid. Add the oil, cover, and toss to coat.

3. Mix together the paprika, garlic powder, salt, and cayenne in a small bowl. Add to the potatoes cover, and toss to coat.

4. Arrange the fries closely together (without touch- ing) in a single layer on a parchment paper–lined large baking sheet. Bake until crispy on the outside and tender on the inside, about 30 minutes, rotat-ing the tray halfway through the cooking process.

5. Serve in individual bowls or parchment paper cones.


3. Grill the plantain halves, cut surface up, over direct medium-high heat until the flesh is heated through, about 6 to 7 minutes. Turn the plantain halves over and grill until grill marks are well formed on the cut surface, about 2 to 3 minutes. Spread the remaining marmalade mixture onto the cut surface of the plantains. Adjust seasoning.

4. Serve warm with the lime wedges.


Roasted Garlic Plantain Cubes SMakes 2 servings: 4 to 5 cubes each

The plantain is basically a cooking banana—just not as sweet and thicker skinned. Because of it’s starchy texture, nearly anything you can do with a potato or other root vegetables, you can basically do with a plantain. This recipe is like roasted baby potatoes, just softer and sweeter. The hint of cinnamon adds a lovely touch of sweet spice.

1 large fully ripened yellow plantain, cut on slight diagonal into 1-inch cubes

1 teaspoon peanut or canola oil

1 garlic clove, minced1⁄8 teaspoon sea salt, or to taste

Pinch of ground cinnamon


2. Add the plantain to a bowl. Sprinkle with the oil, garlic, salt, and cinnamon, cover, and gently toss to coat.

3. Arrange the plantain cubes in a single layer on a parchment paper–lined baking sheet. Roast, turning as needed, until golden brown, about 20 minutes.

4. Serve immediately.



Brownies and Bars

Fudgy Superfood Brownies SMakes 25 servings: 1 brownie each

These are the perfect bite when you want some-thing chocolatey but you don’t want to break your calorie bank. The addition of hearty beans, creamy tofu, and “hot” wasabi powder syner-gistically unite to create a super fudgy, seriously tasty, 100-calorie superfood brownie. If you’ve never tried spicy sweets, be adventurous—the wasabi or cayenne add a hint of intrigue, but leave it out, if you like.

1⁄2 cup drained canned no-salt-added black beans

5 tablespoons no-sugar-added applesauce or apricot-applesauce

1⁄4 cup silken tofu, well drained

11⁄4 teaspoons pure vanilla extract

11⁄2 cups turbinado sugar1⁄4 cup canola or peanut oil1⁄4 teaspoon sea salt

3 ounces unsweetened baking chocolate, chopped1⁄3 cup unsweetened cocoa powder3⁄4 teaspoon wasabi powder or 1⁄4 teaspoon

ground cayenne, or to taste2⁄3 cup whole-wheat pastry flour

1. Line the bottom of a 61⁄2 3 81⁄2-inch or similar size stick-resistant toaster oven pan with parch-ment paper. Set aside. Preheat the oven to 375°F.

2. Add the beans, 3 tablespoons of the apple-sauce, the tofu, and vanilla extract to a food pro-cessor. Cover and puree. Set aside.

3. Stir together the sugar, oil, the remaining 2 tablespoons applesauce, and salt in a large microwave-safe bowl. Cook in the microwave on high for 11⁄2 minutes. Stir, then microwave for 1 minute (mixture will be fully bubbling). Carefully remove the very hot mixture from the microwave.

Orange Pistachio CookiesMakes 30 servings: 2 cookies each

These standout petite and chewy cookies are so appealing, with refreshing brightness from the orange zest and crunchiness of the green pista-chios. I added some finely chopped rosemary for intrigue. You can use lavender or thyme, for a mysteriously wonderful taste and other nuts too, like almonds or walnuts.

2 cups whole-wheat pastry flour

1 teaspoon baking soda3⁄4 teaspoon sea salt

7 tablespoons unsalted butter, at room temperature

11⁄4 cups turbinado sugar

11⁄2 teaspoons finely grated orange zest, or to taste

1 teaspoon pure vanilla extract1⁄4 teaspoon pure almond extract1⁄2 teaspoon minced fresh rosemary

3 tablespoons no-sugar-added apple butter

3 tablespoons fat-free or low-fat plain Greek yogurt

2 large eggs1⁄2 cup lightly salted roasted pistachios, chopped


2. Whisk together the flour, baking soda, and salt in a medium bowl. Set aside.

3. Add the butter, sugar, orange zest, extracts, and rosemary to a large bowl and blend with an electric mixer on medium speed until well combined. Add the apple butter, yogurt, and eggs and beat until well combined. Gradually add the flour mixture and beat on low speed until creamy. Stir in the pistachios.

4. Drop by rounded teaspoon onto two parchment paper–lined baking sheets to make 60 small cook-ies. If desired, gently press onto the top of each cookie a pistachio before baking.

5. Bake in batches (two sheets at a time) until rich golden brown, about 15 minutes, rotating trays halfway through baking. Cool on baking sheets for 5 minutes. Transfer the cookies to racks to cool.


Desserts, Quick Breads, & Muffins 517

1. Line the bottom and the sides of an 8-inch square baking pan with parchment paper. Then lightly coat the pan with cooking spray (preferably homemade). Set aside.


3. Add the eggs, vanilla extract, peppermint extract (if using), and 1 tablespoon water to a small bowl or liquid measuring cup and whisk until well com-bined. Set aside.

4. Add the sugar, oil, salt, and 2 tablespoons water to a large, microwave-safe bowl and stir to combine. Cook in the microwave on high for 11⁄2 minutes. Stir, then microwave for 1 minute (mixture will be fully bubbling). Carefully remove the very hot mixture from the microwave.

5. Gently stir the cocoa and chocolate into the sugar mixture until the chocolate is melted. Gradu-ally and vigorously stir in the egg mixture until well incorporated. Stir in the flour until the batter is smooth.

6. Immediately spread the batter into the baking pan. Sprinkle with the raspberries and slightly stir the raspberries into the batter. Bake in the oven until springy to the touch around the edges, about 30 minutes. (Note: The brownies will slightly firm up upon chilling.) Cool completely in the pan on a rack, then chill in the refrigerator for at least 2 hours or overnight. Cut into 20 bars, and serve.


4. Stir in the chocolate, cocoa, and wasabi pow-der until the chocolate is melted.

5. Stir the bean mixture into the chocolate mix-ture until well combined. Stir in the flour until just combined.

6. Pour the batter into the prepared pan. Bake in the toaster oven or standard oven until springy to the touch, about 20 minutes. Remove from the oven. Cool completely in the pan on a rack. When cool, cut into 25 rectangular pieces, and serve.


Raspberry Brownie-Style Fudge SMakes 20 servings: 1 piece each

This recipe is like an extra, extra fudgy brownie. That’s why I call it brownie-style fudge. And that’s what makes these yummy morsels seem extra decadent. The combination of chocolate and raspberry is extra special, too.

2 large eggs

2 teaspoons pure vanilla extract1⁄8 teaspoon pure peppermint extract (optional)

11⁄2 cups turbinado sugar1⁄3 cup canola oil1⁄2 teaspoon sea salt1⁄4 cup unsweetened cocoa powder

3 ounces unsweetened baking chocolate, chopped2⁄3 cup whole-wheat pastry flour3⁄4 cup fresh or thawed frozen raspberries


Middle Eastern Bloody MaryMakes 2 servings: 1 (5-fluid ounce) drink each

Get ready to be intrigued. This Bloody Mary-esque drink is made with hummus, creating a creamy, earthy orange hue. If enjoy hummus, you’ve gotta give this inspired drink a sip. You actually may be tempted to dip a piece of whole grain pita into it. I won’t stop you.

5 ounces tomato juice, chilled

11⁄2 ounces 80-proof lemon vodka, chilled1⁄4 cup Tahini Chickpea Hummus (page xx)

or other hummus

1 teaspoon chopped fresh mint or flat-leaf parsley1⁄4 teaspoon harissa sauce or 1⁄8 teaspoon hot

pepper sauce, or to taste1⁄8 teaspoon freshly ground black pepper

2 lemon slices

1. Add the tomato juice, vodka, hummus, mint, harissa, and black pepper into a blender with 2 large ice cubes. Cover and puree.

2. Pour into two short cocktail glasses, garnish each with the lemon slice and serve.


Jamaican Bloody Mary ShotsMakes 4 servings: 1 (11⁄2-fluid ounce) shot each

I dare ya! This is literally a “hot” shot. It packs some heat from the Jamaican pepper. So cut back on the pepper for a less spicy version, if you want to tame the heat. And if you want to further tempt your taste buds, enjoy it in cuisine: Bloody Mary Wild Rice (page xx).

3 1⁄2 ounces tomato juice, chilled1⁄4 cup 80-proof vodka, chilled1⁄2 small Jamaican or serrano pepper,

without seeds, stem removed

1 small garlic clove, chopped1⁄2 teaspoon fresh lemon juice or apple cider

vinegar1⁄4 teaspoon freshly grated horseradish1⁄8 teaspoon vegetarian Worcestershire sauce1⁄8 teaspoon freshly ground black pepper

4 slender celery strips

1. Add the tomato juice, vodka, Jamaican pepper, garlic, lemon juice, horseradish, Worcestershire sauce, and black pepper into a blender with 1 large ice cube.

2. Cover and puree. Adjust ingredients to taste, if desired.

3. Pour into a four shot or dessert wine glasses. Top each glass with a celery strip, and serve.


Cocktails 559

Thai Carrot Vodka Martini SMakes 1 serving: 1 (41⁄2-fluid ounce) drink

Here’s a must-try martini—especially if you’re into cocktail exploration. This is a unique and savory cocktail with a hint of heat and sweet that pairs perfectly with the distinct flavors of Asian dishes. It’s just as appetizing when its Thai-inspired glory is sipped all its own, too.

21⁄2 ounces 100% carrot juice

11⁄2 ounces 80-proof cucumber or green tea vodka1⁄2 teaspoon fresh lime juice1⁄4 teaspoon freshly grated gingerroot1⁄8 teaspoon red curry paste1⁄4 teaspoon minced scallion, green part only

1. Add the carrot juice, vodka, ginger, and curry paste to a shaker container filled with ice. Cover and shake well.

2. Strain into a chilled martini glass, garnish with the scallion, and serve.


Chocolate Mint Vodka Almond-tini SMakes 1 serving: 1 (5-fluid ounce) drink

I’ve gone a little lighter than usual on the vodka in this martini-style cocktail to keep calories in check; but I’ve chosen vanilla vodka to keep it richly flavored. Then I married it with my favorite dessert flavor combo: chocolate mint. That makes this sexy sipper better than dessert to me!

2 teaspoons mild honey or agave nectar

2 teaspoons unsweetened cocoa powder

31⁄2 ounces plain almond milk or unsweetened coconut milk beverage

1 ounce 80-proof vanilla vodka

2 or 3 drops pure peppermint extract

1 fresh mint leaf (optional)

1. Rub the rim of a martini glass with about 1⁄4 teaspoon of the honey. Measure the cocoa into a small dish and dip the rim of the glass into the cocoa to coat.

2. Add the almond milk and the remaining 13⁄4 teaspoons honey to a shaker container. Whisk or cover and shake until the honey dissolves. Add the vodka, peppermint extract, and remaining cocoa to the container and fill with ice. Cover and shake vigorously.

3. Strain into the prepared glass, top with the mint leaf (if using), and serve.


COCKTAIL CALORIESNeed to be extra-calorie conscious? Simply reduce the amount of the spirit by 1⁄2 ounce (1 tablespoon) in any of the cocktails. Basically, you’ll be cutting 30 calories by doing this for any 80-proof spirit. By reducing the vodka by 1⁄2 fluid ounce in this Thai Carrot Martini, for instance, it’ll become a 90-calorie cocktail. If you drink cocktails regu-larly, every 30 calorie reduction will add up!

Also, be sure to start with 80-proof spirits instead of aiming for 100. This is one of those cases where 80 beats 100! For every increment of 10 that you go up, consider it an extra 10 calo-ries for a 11⁄2-ounce shot:

1 shot (80-proof) vodka = 100 cals



newgent/1000 low-cal recipes june 2012

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