7 Recipes for Digestive Health
Tired of tummy troubles? Food doesn’t have to be the enemy. These 7 recipes – all high in fiber and low in fat – are just what you need for a healthier digestive tract…
Raspberry-Glazed Pork Chops with Pickled OnionsBrining enhances flavor and renders pork chops moist and juicy. While the chops brine, prepare the pickled onions and the raspberry sauce. The thick sauce, rich pork chops and pickled onions all come together in an explosion of flavors and textures.
Serves: 4
Preparation time: 2-1/2 hours (including 2 hours brining)
Ingredients
4 cups cold water
2-3 small onions, thinly sliced and separated into rings (2 cups), divided
1/4 cup plus 4-6 tablespoons pure maple syrup, divided
1/4 cup plus 1/4 teaspoon kosher salt, divided
1 bay leaf
1 clove garlic, crushed
4 bone-in, center-cut pork loin chops, 1/2-3/4 inch thick (1-1/2 to 1-3/4 pounds)
1/4 cup raspberry or red-wine vinegar
2 teaspoons fresh thyme leaves, divided
1/4 teaspoon coarsely ground pepper, plus more to taste
3 cups fresh raspberries, divided
1/2 cup white wine
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Preparation 1. Combine water, 2/3 cup onions, 1/4 cup maple syrup, 1/4 cup salt, bay leaf and garlic in a large bowl or large sealable plastic bag. Add pork chops; turn to combine. (If brining in a bag, place the bag in a large bowl.) Marinate in the refrigerator, turning the meat once or twice, for 2-8 hours.
2. Whisk raspberry (or red-wine) vinegar, 2 tablespoons maple syrup, 1 teaspoon thyme, 1/8 teaspoon salt and pepper together in a medium bowl. Add 2/3 cup onions; toss to coat well. Refrigerate, stirring once or twice, while the pork is brining.
3. About 15 minutes before you’re ready to cook the pork chops, combine 1-1/2 cups raspberries, the remaining 2/3 cup onions, wine, 2 tablespoons maple syrup, balsamic vinegar and 1/4 teaspoon pepper in a blender or food processor. Blend or process until puréed. Pour the sauce through a fine-mesh sieve into a small bowl; stir and press on the solids to extract all the sauce. Stir in the remaining 1 teaspoon thyme.
4. Remove the pork chops from the brine and pat dry. (Discard brine.) Sprinkle both sides with the remaining 1/8 teaspoon salt and a generous grinding of pepper.
5. Place a large cast-iron or heavy-bottomed skillet over medium-high heat until hot enough to sizzle a drop of water on contact. Add oil and tilt the pan to coat the surface. Add the pork chops and cook until browned, 2-3 minutes per side. Transfer the chops to a plate; tent with foil to keep warm.
6. Reduce heat to medium, add the raspberry sauce and boil, stirring constantly, until the sauce is reduced by half, about 3 minutes. Taste and add 1-2 tablespoons maple syrup if the sauce is too tart.
7. Return the chops and any accumulated juices to the pan and cook on medium heat, turning the chops to coat with the sauce, until they register 145°F on an instant-read thermometer, 1-2 minutes.
8. Drain the pickled onions (discard the pickling mixture or save for another use). Gently toss with the remaining 1-1/2 cups raspberries. Serve the chops with the pan sauce and top with the pickled onions and raspberries.
Enjoy!
Nutrition Facts
Per serving:
317 calories
11 g fat (3 g sat, 6 g mono)
69 mg cholesterol
22 g carbohydrate
27 g protein
7 g fiber
259 mg sodium
542 mg potassium
Nutrition Bonus: vitamin C (45% Daily Value), potassium (16% DV), selenium (15% DV)
Turkey & Tomato PaniniA creamy spread full of Parmesan and fresh basil cozies up to turkey and ripe tomato slices for a savory hot sandwich that will quickly become a go-to mealtime solution.
Serves: 4
Preparation time: 25 minutes
Ingredients3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Preparation 1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1-3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Enjoy!
Nutrition Facts
Per serving:
272 calories
4 g fat (1 g sat, 1 g mono)
27 mg cholesterol
36 g carbohydrate
10 g protein
5 g fiber
680 mg sodium
118 mg potassium
Nutrition Bonus: fiber (20% Daily Value), calcium & iron (15% DV)
Raspberry, Avocado & Mango SaladPuréed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. This is a salad to enjoy when fresh berries are in the market.
Serves: 5
Preparation time: 25 minutes
Ingredients1-1/2 cups fresh raspberries, divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic, coarsely chopped
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup toasted chopped hazelnuts, or sliced almonds, optional
Preparation 1. Purée 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
Enjoy!
Nutrition Facts
Per serving:
215 calories
16 g fat (2 g sat, 12 g mono)
0 mg cholesterol
18 g carbohydrate
3 g protein
7 g fiber
122 mg sodium
564 mg potassium
Nutrition Bonus: vitamin C (70% Daily Value), vitamin A (60% DV), folate (36% DV), potassium (16% DV)
Grilled Salmon with North African FlavorsOur version of the classic North African herb paste known as chermoula serves as both a marinade and a sauce for this richly flavored salmon. If it is too cool to grill outdoors, you can roast the salmon at 450˚F for 12-15 minutes.
Serves: 4
Preparation time: 45 minutes
Ingredients1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
Preparation 1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20-30 minutes, turning the bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack. Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
229 calories
14 g fat (3 g sat, 6 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
134 mg sodium
452 mg potassium
Nutrition Bonus: potassium (23% Daily Value), vitamin c (15% DV)
Chilled Snap Peas with Creamy Tarragon DressingCrisp chilled snap peas with creamy tarragon dressing make a nice alternative to a lettuce-based salad. The dressing can be doubled and used for chicken salad. Substitute fresh or dried dill for the tarragon if you like.
Serves: 4
Preparation time: 35 minutes
Ingredients1 pound sugar snap peas, trimmed (about 4 cups)
2 tablespoons reduced-fat mayonnaise
2 tablespoons low-fat plain yogurt, or nonfat buttermilk
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper, to taste
Preparation 1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5-7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes.
2. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.
Enjoy!
Nutrition Facts
Per serving:
69 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
5 g carbohydrate
3 g protein
3 g fiber
227 mg sodium
173 mg potassium
Turkish Chicken ThighsThe acidity of the yogurt helps tenderize the chicken and keep it moist. If you can't find hot paprika, substitute 2 teaspoons sweet paprika and 1/4 teaspoon cayenne.
Serves: 4
Preparation time: 1 hour 40 minutes (including 1 hour of marinating)
Ingredients8 bone-in chicken thighs (about 3-1/2 pounds total), skin removed, trimmed
1 tablespoon lemon juice
1 cup low-fat plain yogurt
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 teaspoons hot paprika
1-1/2 teaspoons dried mint
1/2 teaspoon salt
Preparation 1. Place chicken in a large bowl. Add lemon juice and toss to coat. Whisk yogurt, garlic, ginger, paprika, mint and salt in a separate bowl. Pour the yogurt mixture over the chicken and stir to coat. Cover with plastic wrap and refrigerate for at least 1 hour or up to 24 hours.
2. Position rack in upper third of oven; preheat broiler. Remove the chicken from the marinade (discard marinade). Place the chicken on a broiler rack and broil until browned on top, about 15 minutes. Reduce oven temperature to 400°F and bake until the chicken is juicy and just cooked through, about 15 minutes longer. (Thigh meat will appear dark pink, even when cooked through.) Serve immediately.
Enjoy!
Nutrition Facts
Per serving:
138 calories
4 g fat (1 g sat, 1 g mono)
82 mg cholesterol
3 g carbohydrate
21 g protein
0 g fiber
251 mg sodium
312 mg potassium
Nutrition Bonus: selenium (20% Daily Value)
Celeriac & Parsnip MashTangy and aromatic, celeriac (or celery root) has long been a staple in French cooking. Here, it's combined with parsnips and russet potatoes for a side dish worthy of your favorite bistro – or trattoria, because we've relocated the dish south, from Paris to Tuscany, using olive oil and Parmesan cheese. The potato is kept separate from the celeriac and parsnip because it gets gluey when puréed in a food processor.
Serves: 6
Preparation time: 1-1/4 hours
Ingredients1 medium celeriac (about 1 pound), peeled and cut into 1-inch cubes
3 medium parsnips (about 3/4 pound), peeled and cut into 1-inch slices, thick ends quartered
1 large russet potato (about 3/4 pound), peeled and quartered
1/4 cup vegetable broth, or reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh chives, divided
2 tablespoons low-fat or nonfat plain yogurt
1-1/2 teaspoons Dijon mustard
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 cup freshly grated Parmesan cheese
Preparation1. Place celeriac and parsnips in a large saucepan; cover with lightly salted water. Place potato in a medium saucepan; cover with lightly salted water. Bring both saucepans to a boil over medium-high heat. Reduce heat to low, cover, and simmer gently until the vegetables are very tender when pierced with a fork, about 20 minutes for the potato and 30-40 minutes for the celeriac and parsnips.
2. When the potato is tender, drain and transfer to a large bowl. Mash with a potato masher. Cover and keep warm. When the celeriac and parsnips are tender, drain and transfer to a food processor; process until smooth, stopping once or twice to scrape down the sides. Add the purée to the potato.
3. Meanwhile, combine broth and oil in a saucepan (or measuring cup) and heat on the stovetop (or in the microwave) until steaming. Stir into the purée, along with 2 tablespoons chives, yogurt, mustard, salt and pepper. Stir in Parmesan. Garnish with the remaining 1 tablespoon chives. Serve hot.
Enjoy!
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Nutrition Facts
Per serving:
186 calories
7 g fat (2 g sat, 4 g mono)
6 mg cholesterol
26 g carbohydrate
6 g protein
4 g fiber
407 mg sodium
637 mg potassium
Nutrition Bonus: vitamin C (30% Daily Value), potassium (18% DV), calcium (15% DV)
Tired of tummy troubles? Food doesn’t have to be the enemy. These 7 recipes – all high in fiber and low in fat – are just what you need for a healthier digestive tract…
Raspberry-Glazed Pork Chops with Pickled OnionsBrining enhances flavor and renders pork chops moist and juicy. While the chops brine, prepare the pickled onions and the raspberry sauce. The thick sauce, rich pork chops and pickled onions all come together in an explosion of flavors and textures.
Serves: 4
Preparation time: 2-1/2 hours (including 2 hours brining)
Ingredients
4 cups cold water
2-3 small onions, thinly sliced and separated into rings (2 cups), divided
1/4 cup plus 4-6 tablespoons pure maple syrup, divided
1/4 cup plus 1/4 teaspoon kosher salt, divided
1 bay leaf
1 clove garlic, crushed
4 bone-in, center-cut pork loin chops, 1/2-3/4 inch thick (1-1/2 to 1-3/4 pounds)
1/4 cup raspberry or red-wine vinegar
2 teaspoons fresh thyme leaves, divided
1/4 teaspoon coarsely ground pepper, plus more to taste
3 cups fresh raspberries, divided
1/2 cup white wine
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Preparation 1. Combine water, 2/3 cup onions, 1/4 cup maple syrup, 1/4 cup salt, bay leaf and garlic in a large bowl or large sealable plastic bag. Add pork chops; turn to combine. (If brining in a bag, place the bag in a large bowl.) Marinate in the refrigerator, turning the meat once or twice, for 2-8 hours.
2. Whisk raspberry (or red-wine) vinegar, 2 tablespoons maple syrup, 1 teaspoon thyme, 1/8 teaspoon salt and pepper together in a medium bowl. Add 2/3 cup onions; toss to coat well. Refrigerate, stirring once or twice, while the pork is brining.
3. About 15 minutes before you’re ready to cook the pork chops, combine 1-1/2 cups raspberries, the remaining 2/3 cup onions, wine, 2 tablespoons maple syrup, balsamic vinegar and 1/4 teaspoon pepper in a blender or food processor. Blend or process until puréed. Pour the sauce through a fine-mesh sieve into a small bowl; stir and press on the solids to extract all the sauce. Stir in the remaining 1 teaspoon thyme.
4. Remove the pork chops from the brine and pat dry. (Discard brine.) Sprinkle both sides with the remaining 1/8 teaspoon salt and a generous grinding of pepper.
5. Place a large cast-iron or heavy-bottomed skillet over medium-high heat until hot enough to sizzle a drop of water on contact. Add oil and tilt the pan to coat the surface. Add the pork chops and cook until browned, 2-3 minutes per side. Transfer the chops to a plate; tent with foil to keep warm.
6. Reduce heat to medium, add the raspberry sauce and boil, stirring constantly, until the sauce is reduced by half, about 3 minutes. Taste and add 1-2 tablespoons maple syrup if the sauce is too tart.
7. Return the chops and any accumulated juices to the pan and cook on medium heat, turning the chops to coat with the sauce, until they register 145°F on an instant-read thermometer, 1-2 minutes.
8. Drain the pickled onions (discard the pickling mixture or save for another use). Gently toss with the remaining 1-1/2 cups raspberries. Serve the chops with the pan sauce and top with the pickled onions and raspberries.
Enjoy!
Nutrition Facts
Per serving:
317 calories
11 g fat (3 g sat, 6 g mono)
69 mg cholesterol
22 g carbohydrate
27 g protein
7 g fiber
259 mg sodium
542 mg potassium
Nutrition Bonus: vitamin C (45% Daily Value), potassium (16% DV), selenium (15% DV)
Raspberry-Glazed Pork Chops with Pickled OnionsBrining enhances flavor and renders pork chops moist and juicy. While the chops brine, prepare the pickled onions and the raspberry sauce. The thick sauce, rich pork chops and pickled onions all come together in an explosion of flavors and textures.
Serves: 4
Preparation time: 2-1/2 hours (including 2 hours brining)
Ingredients
4 cups cold water
2-3 small onions, thinly sliced and separated into rings (2 cups), divided
1/4 cup plus 4-6 tablespoons pure maple syrup, divided
1/4 cup plus 1/4 teaspoon kosher salt, divided
1 bay leaf
1 clove garlic, crushed
4 bone-in, center-cut pork loin chops, 1/2-3/4 inch thick (1-1/2 to 1-3/4 pounds)
1/4 cup raspberry or red-wine vinegar
2 teaspoons fresh thyme leaves, divided
1/4 teaspoon coarsely ground pepper, plus more to taste
3 cups fresh raspberries, divided
1/2 cup white wine
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
Preparation 1. Combine water, 2/3 cup onions, 1/4 cup maple syrup, 1/4 cup salt, bay leaf and garlic in a large bowl or large sealable plastic bag. Add pork chops; turn to combine. (If brining in a bag, place the bag in a large bowl.) Marinate in the refrigerator, turning the meat once or twice, for 2-8 hours.
2. Whisk raspberry (or red-wine) vinegar, 2 tablespoons maple syrup, 1 teaspoon thyme, 1/8 teaspoon salt and pepper together in a medium bowl. Add 2/3 cup onions; toss to coat well. Refrigerate, stirring once or twice, while the pork is brining.
3. About 15 minutes before you’re ready to cook the pork chops, combine 1-1/2 cups raspberries, the remaining 2/3 cup onions, wine, 2 tablespoons maple syrup, balsamic vinegar and 1/4 teaspoon pepper in a blender or food processor. Blend or process until puréed. Pour the sauce through a fine-mesh sieve into a small bowl; stir and press on the solids to extract all the sauce. Stir in the remaining 1 teaspoon thyme.
4. Remove the pork chops from the brine and pat dry. (Discard brine.) Sprinkle both sides with the remaining 1/8 teaspoon salt and a generous grinding of pepper.
5. Place a large cast-iron or heavy-bottomed skillet over medium-high heat until hot enough to sizzle a drop of water on contact. Add oil and tilt the pan to coat the surface. Add the pork chops and cook until browned, 2-3 minutes per side. Transfer the chops to a plate; tent with foil to keep warm.
6. Reduce heat to medium, add the raspberry sauce and boil, stirring constantly, until the sauce is reduced by half, about 3 minutes. Taste and add 1-2 tablespoons maple syrup if the sauce is too tart.
7. Return the chops and any accumulated juices to the pan and cook on medium heat, turning the chops to coat with the sauce, until they register 145°F on an instant-read thermometer, 1-2 minutes.
8. Drain the pickled onions (discard the pickling mixture or save for another use). Gently toss with the remaining 1-1/2 cups raspberries. Serve the chops with the pan sauce and top with the pickled onions and raspberries.
Enjoy!
Nutrition Facts
Per serving:
317 calories
11 g fat (3 g sat, 6 g mono)
69 mg cholesterol
22 g carbohydrate
27 g protein
7 g fiber
259 mg sodium
542 mg potassium
Nutrition Bonus: vitamin C (45% Daily Value), potassium (16% DV), selenium (15% DV)
Turkey & Tomato PaniniA creamy spread full of Parmesan and fresh basil cozies up to turkey and ripe tomato slices for a savory hot sandwich that will quickly become a go-to mealtime solution.
Serves: 4
Preparation time: 25 minutes
Ingredients3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Preparation 1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1-3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Enjoy!
Nutrition Facts
Per serving:
272 calories
4 g fat (1 g sat, 1 g mono)
27 mg cholesterol
36 g carbohydrate
10 g protein
5 g fiber
680 mg sodium
118 mg potassium
Nutrition Bonus: fiber (20% Daily Value), calcium & iron (15% DV)
Serves: 4
Preparation time: 25 minutes
Ingredients3 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
2 tablespoons shredded Parmesan cheese
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
Freshly ground pepper, to taste
8 slices whole-wheat bread
8 ounces thinly sliced reduced-sodium deli turkey
8 tomato slices
2 teaspoons canola oil
Preparation 1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1-3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Enjoy!
Nutrition Facts
Per serving:
272 calories
4 g fat (1 g sat, 1 g mono)
27 mg cholesterol
36 g carbohydrate
10 g protein
5 g fiber
680 mg sodium
118 mg potassium
Nutrition Bonus: fiber (20% Daily Value), calcium & iron (15% DV)
Raspberry, Avocado & Mango SaladPuréed berries give the tangy wine vinegar dressing a creamy texture that gently clings to the lettuce and fruit. This is a salad to enjoy when fresh berries are in the market.
Serves: 5
Preparation time: 25 minutes
Ingredients1-1/2 cups fresh raspberries, divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic, coarsely chopped
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup toasted chopped hazelnuts, or sliced almonds, optional
Preparation 1. Purée 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
Enjoy!
Nutrition Facts
Per serving:
215 calories
16 g fat (2 g sat, 12 g mono)
0 mg cholesterol
18 g carbohydrate
3 g protein
7 g fiber
122 mg sodium
564 mg potassium
Nutrition Bonus: vitamin C (70% Daily Value), vitamin A (60% DV), folate (36% DV), potassium (16% DV)
Serves: 5
Preparation time: 25 minutes
Ingredients1-1/2 cups fresh raspberries, divided
1/4 cup extra-virgin olive oil
1/4 cup red-wine vinegar
1 small clove garlic, coarsely chopped
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
8 cups mixed salad greens
1 ripe mango, diced
1 small ripe avocado, diced
1/2 cup thinly sliced red onion
1/4 cup toasted chopped hazelnuts, or sliced almonds, optional
Preparation 1. Purée 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
Enjoy!
Nutrition Facts
Per serving:
215 calories
16 g fat (2 g sat, 12 g mono)
0 mg cholesterol
18 g carbohydrate
3 g protein
7 g fiber
122 mg sodium
564 mg potassium
Nutrition Bonus: vitamin C (70% Daily Value), vitamin A (60% DV), folate (36% DV), potassium (16% DV)
Grilled Salmon with North African FlavorsOur version of the classic North African herb paste known as chermoula serves as both a marinade and a sauce for this richly flavored salmon. If it is too cool to grill outdoors, you can roast the salmon at 450˚F for 12-15 minutes.
Serves: 4
Preparation time: 45 minutes
Ingredients1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
Preparation 1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20-30 minutes, turning the bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack. Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
229 calories
14 g fat (3 g sat, 6 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
134 mg sodium
452 mg potassium
Nutrition Bonus: potassium (23% Daily Value), vitamin c (15% DV)
Serves: 4
Preparation time: 45 minutes
Ingredients1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
Preparation 1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in the remaining herb mixture, seal the bag and turn to coat. Refrigerate for 20-30 minutes, turning the bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack. Remove the salmon from the marinade, blotting any excess. Grill the salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.
Enjoy!
Nutrition Facts
Per serving:
229 calories
14 g fat (3 g sat, 6 g mono)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
134 mg sodium
452 mg potassium
Nutrition Bonus: potassium (23% Daily Value), vitamin c (15% DV)
Chilled Snap Peas with Creamy Tarragon DressingCrisp chilled snap peas with creamy tarragon dressing make a nice alternative to a lettuce-based salad. The dressing can be doubled and used for chicken salad. Substitute fresh or dried dill for the tarragon if you like.
Serves: 4
Preparation time: 35 minutes
Ingredients1 pound sugar snap peas, trimmed (about 4 cups)
2 tablespoons reduced-fat mayonnaise
2 tablespoons low-fat plain yogurt, or nonfat buttermilk
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper, to taste
Preparation 1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5-7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes.
2. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.
Enjoy!
Nutrition Facts
Per serving:
69 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
5 g carbohydrate
3 g protein
3 g fiber
227 mg sodium
173 mg potassium
Serves: 4
Preparation time: 35 minutes
Ingredients1 pound sugar snap peas, trimmed (about 4 cups)
2 tablespoons reduced-fat mayonnaise
2 tablespoons low-fat plain yogurt, or nonfat buttermilk
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
1/4 teaspoon salt
Freshly ground pepper, to taste
Preparation 1. Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5-7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes.
2. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.
Enjoy!
Nutrition Facts
Per serving:
69 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
5 g carbohydrate
3 g protein
3 g fiber
227 mg sodium
173 mg potassium
Turkish Chicken ThighsThe acidity of the yogurt helps tenderize the chicken and keep it moist. If you can't find hot paprika, substitute 2 teaspoons sweet paprika and 1/4 teaspoon cayenne.
Serves: 4
Preparation time: 1 hour 40 minutes (including 1 hour of marinating)
Ingredients8 bone-in chicken thighs (about 3-1/2 pounds total), skin removed, trimmed
1 tablespoon lemon juice
1 cup low-fat plain yogurt
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 teaspoons hot paprika
1-1/2 teaspoons dried mint
1/2 teaspoon salt
Preparation 1. Place chicken in a large bowl. Add lemon juice and toss to coat. Whisk yogurt, garlic, ginger, paprika, mint and salt in a separate bowl. Pour the yogurt mixture over the chicken and stir to coat. Cover with plastic wrap and refrigerate for at least 1 hour or up to 24 hours.
2. Position rack in upper third of oven; preheat broiler. Remove the chicken from the marinade (discard marinade). Place the chicken on a broiler rack and broil until browned on top, about 15 minutes. Reduce oven temperature to 400°F and bake until the chicken is juicy and just cooked through, about 15 minutes longer. (Thigh meat will appear dark pink, even when cooked through.) Serve immediately.
Enjoy!
Nutrition Facts
Per serving:
138 calories
4 g fat (1 g sat, 1 g mono)
82 mg cholesterol
3 g carbohydrate
21 g protein
0 g fiber
251 mg sodium
312 mg potassium
Nutrition Bonus: selenium (20% Daily Value)
Serves: 4
Preparation time: 1 hour 40 minutes (including 1 hour of marinating)
Ingredients8 bone-in chicken thighs (about 3-1/2 pounds total), skin removed, trimmed
1 tablespoon lemon juice
1 cup low-fat plain yogurt
2 cloves garlic, minced
1 tablespoon minced fresh ginger
2 teaspoons hot paprika
1-1/2 teaspoons dried mint
1/2 teaspoon salt
Preparation 1. Place chicken in a large bowl. Add lemon juice and toss to coat. Whisk yogurt, garlic, ginger, paprika, mint and salt in a separate bowl. Pour the yogurt mixture over the chicken and stir to coat. Cover with plastic wrap and refrigerate for at least 1 hour or up to 24 hours.
2. Position rack in upper third of oven; preheat broiler. Remove the chicken from the marinade (discard marinade). Place the chicken on a broiler rack and broil until browned on top, about 15 minutes. Reduce oven temperature to 400°F and bake until the chicken is juicy and just cooked through, about 15 minutes longer. (Thigh meat will appear dark pink, even when cooked through.) Serve immediately.
Enjoy!
Nutrition Facts
Per serving:
138 calories
4 g fat (1 g sat, 1 g mono)
82 mg cholesterol
3 g carbohydrate
21 g protein
0 g fiber
251 mg sodium
312 mg potassium
Nutrition Bonus: selenium (20% Daily Value)
Celeriac & Parsnip MashTangy and aromatic, celeriac (or celery root) has long been a staple in French cooking. Here, it's combined with parsnips and russet potatoes for a side dish worthy of your favorite bistro – or trattoria, because we've relocated the dish south, from Paris to Tuscany, using olive oil and Parmesan cheese. The potato is kept separate from the celeriac and parsnip because it gets gluey when puréed in a food processor.
Serves: 6
Preparation time: 1-1/4 hours
Ingredients1 medium celeriac (about 1 pound), peeled and cut into 1-inch cubes
3 medium parsnips (about 3/4 pound), peeled and cut into 1-inch slices, thick ends quartered
1 large russet potato (about 3/4 pound), peeled and quartered
1/4 cup vegetable broth, or reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh chives, divided
2 tablespoons low-fat or nonfat plain yogurt
1-1/2 teaspoons Dijon mustard
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 cup freshly grated Parmesan cheese
Preparation1. Place celeriac and parsnips in a large saucepan; cover with lightly salted water. Place potato in a medium saucepan; cover with lightly salted water. Bring both saucepans to a boil over medium-high heat. Reduce heat to low, cover, and simmer gently until the vegetables are very tender when pierced with a fork, about 20 minutes for the potato and 30-40 minutes for the celeriac and parsnips.
2. When the potato is tender, drain and transfer to a large bowl. Mash with a potato masher. Cover and keep warm. When the celeriac and parsnips are tender, drain and transfer to a food processor; process until smooth, stopping once or twice to scrape down the sides. Add the purée to the potato.
3. Meanwhile, combine broth and oil in a saucepan (or measuring cup) and heat on the stovetop (or in the microwave) until steaming. Stir into the purée, along with 2 tablespoons chives, yogurt, mustard, salt and pepper. Stir in Parmesan. Garnish with the remaining 1 tablespoon chives. Serve hot.
Enjoy!
Serves: 6
Preparation time: 1-1/4 hours
Ingredients1 medium celeriac (about 1 pound), peeled and cut into 1-inch cubes
3 medium parsnips (about 3/4 pound), peeled and cut into 1-inch slices, thick ends quartered
1 large russet potato (about 3/4 pound), peeled and quartered
1/4 cup vegetable broth, or reduced-sodium chicken broth
2 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh chives, divided
2 tablespoons low-fat or nonfat plain yogurt
1-1/2 teaspoons Dijon mustard
1/2 teaspoon salt
Freshly ground pepper, to taste
1/2 cup freshly grated Parmesan cheese
Preparation1. Place celeriac and parsnips in a large saucepan; cover with lightly salted water. Place potato in a medium saucepan; cover with lightly salted water. Bring both saucepans to a boil over medium-high heat. Reduce heat to low, cover, and simmer gently until the vegetables are very tender when pierced with a fork, about 20 minutes for the potato and 30-40 minutes for the celeriac and parsnips.
2. When the potato is tender, drain and transfer to a large bowl. Mash with a potato masher. Cover and keep warm. When the celeriac and parsnips are tender, drain and transfer to a food processor; process until smooth, stopping once or twice to scrape down the sides. Add the purée to the potato.
3. Meanwhile, combine broth and oil in a saucepan (or measuring cup) and heat on the stovetop (or in the microwave) until steaming. Stir into the purée, along with 2 tablespoons chives, yogurt, mustard, salt and pepper. Stir in Parmesan. Garnish with the remaining 1 tablespoon chives. Serve hot.
Enjoy!
Also read more:
Nutrition Facts
Per serving:
186 calories
7 g fat (2 g sat, 4 g mono)
6 mg cholesterol
26 g carbohydrate
6 g protein
4 g fiber
407 mg sodium
637 mg potassium
Nutrition Bonus: vitamin C (30% Daily Value), potassium (18% DV), calcium (15% DV)
Nutrition Facts
Per serving:
186 calories
7 g fat (2 g sat, 4 g mono)
6 mg cholesterol
26 g carbohydrate
6 g protein
4 g fiber
407 mg sodium
637 mg potassium
Nutrition Bonus: vitamin C (30% Daily Value), potassium (18% DV), calcium (15% DV)
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