Ellie Krieger’s Zucchini-Walnut Bread

From “Comfort Food Fix”.
This bread is barely sweet and quite delicious for a healthy treat.

3/4 cup whole wheat pastry flour
3/4 cup all-purpose flour
1/2 cup sugar
1 teaspoon cinnamon
1 teaspoonbaking soda
1/2 teaspoonnutmeg
1/4 teaspoon salt
1/3 cup canola oil
1/3 cup unsweetened applesauce
2 large eggs
1 small zucchini (6 oz), coarsely grated (about 1 1/4 c)
1/3 cup chopped walnuts

Heat oven to 350° F. Coat 9″x5″ loaf pan with cooking spray.

In a large bowl, whisk together flours, sugar, cinnamon, baking soda, nutmeg, and salt. In another large bowl, whisk together oil, applesauce, and eggs. Stir in zucchini. Add wet ingredients into dry ingredients, add the walnuts, and stir with a rubber spatula just enough to combine.

Pour batter into prepared pan. Bake until wooden skewer inserted into center comes out clean, 50 to 60 minutes. Cool 15 minutes in pan, then transfer bread to rack to cool completely before slicing.

NUTRITION (per serving: 1″ thick slice) 270 cal, 5 g pro, 33 g carb, 3 g fiber, 14 g fat, 1.5 g sat fat, 250 mg sodium

Published in: on February 21, 2021 at 11:39 am  Leave a Comment  

Ellie Krieger’s One-Skillet Grain Bowl with Chicken, Spinach, and Tahini Dressing

From Whole in One

1 lb boneless skinless chicken breast, pounded to 1/2″ thickness
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 Tablespoons olive oil, divided
2 Tablespoons freshly squeezed lemon juice, divided, plus lemon wedges for serving
2 garlic cloves, thinly sliced
4 cups fresh baby spinach
2 cups low-sodium chicken broth
1 1/4 cups quick-cooking (fine) bulgur wheat
1/4 cup tahini
1 cup diced cucumber (or more)
1 cup chopped fresh tomato (or more)
1/3 cup pitted kalamata olives
1/4 cup fresh parsley leaves

Season the chicken with 1/4 teaspoon each of the salt and pepper. Heat 1 Tablespoon of the oil in a large, deep skillet over medium high heat. Add the chicken to the skillet, then lower the heat to medium and cook until the the chicken is browned and cooked through, 3-4 minutes per side. Transfer the chicken to a cutting board to rest for 5 minutes, then slice it across the grain and drizzle with 1 1/2 teaspoons of the lemon juice.

Heat the remaining Tablespoon of oil in the same skillet over medium heat. Add the garlic and cook, stirring, for 30 seconds. Then, stir in the spinach and cook until it is just wilted, 1 minute more. Transfer the spinach mixture to a bowl. Season it with 1/8 teaspoon each of the salt and pepper.

Add the broth to the skillet and bring to a boil, then stir in the bulgur. Lower the heat to low, cover, and simmer for 8 minutes, then remove from the heat and allow to steam, covered, until the bulgur is tender, 5-7 minutes more. Fluff with a fork.

Meanwhile, make the tahini dressing: stir together the tahini and the remaining 1 1/2 Tablespoons of lemon juice with 2 Tablespoons of water, then add more water, 1 Tablespoon at a time, until the sauce is the consistency of a thin pancake batter. (The mixture will seize up at first, but don’t worry — it will become smooth again as you add the water.) Stir in the remaining 1/8 teaspoon each of the salt and pepper.

To serve, put 1 cup of the bulgur into each of four bowls and top with a few slices of chicken, some spinach, cucumber, tomato, and olives. Drizzle with the tahini dressing and top with the parsley leaves.

Each of the elements will keep in the refrigerator in separate containers for up to 4 days.

Makes 4 servings.

Per serving: Calories 490: Total fat 20 g (Sat Fat 3 g, Mono Fat 16 g, Poly Fat 6 g); Protein 37 g; Carb 43g; Fiber 8 g; Cholesterol 85 mg; Sodium 520 mg; Total Sugar 2g (Added Sugar 0 g.)

Excellent source of: copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorous, potassium, protein, selenium, thiamine, vitamin A, vitamin B6, vitamin C, vitamin K.

Good source of: calcium, riboflavin, zinc.

Published in: on February 7, 2021 at 6:06 am  Leave a Comment  

Ellie Krieger’s Chicken with Provencal White Bean and Vegetable Ragout

Slightly modified from her original recipe from Whole in One.

1 lb boneless, skinless chicken breasts, pounded to 1/2″ thickness
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 Tablespoons olive oil, divided
1 small onion, chopped
1 large carrot, scrubbed well and finely diced
1 small zucchini, diced
4 ounces haricots verts, trimmed and cut into 1-inch pieces or 1/2 cup frozen french cut green beans
2 cloves garlic, minced
1/2 teaspoon Herbes de Provence
2 tablespoons tomato paste
1-1/2 cups low-sodium chicken broth
One 15-ounce can low-sodium white beans, such as cannellini or Great Northern, drained and rinsed
1/2 packed cup fresh basil leaves, sliced into ribbons, divided
1 tablespoon fresh lemon juice

Season the chicken with half of the salt and half of the pepper.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Once the oil shimmers, add half of the chicken; cook until browned on both sides and cooked through, 3-4 minutes per side. Transfer to a plate and cover with aluminum foil to keep warm. Cook the remaining chicken in the same manner (no need to add oil).

Add the remaining tablespoon of oil to the skillet; reduce the heat to medium, then add the onion and carrot. Cook, stirring frequently to dislodge any browned bits of chicken (fond), until the onion starts to soften, about 3 minutes.

Add the zucchini, haricots verts, garlic, Herbes de Provence and the remaining salt and pepper. Cook, stirring for 1 minute. Stir in the tomato paste until it’s evenly distributed, then add the broth and beans. Bring to a boil, then reduce the heat to medium and cook, stirring occasionally, until the vegetables are tender and the sauce has thickened, about 5 minutes. Stir in 1/4 cup of the basil and the lemon juice.

To serve, slice the chicken into strips. Spoon the bean-vegetable mixture onto serving plates and top each with chicken strips. Garnish with the remaining basil.

4 servings

Per serving: 360 calories, 39 grams protein, 23 g carbohydrates, 12 g fat, 2 g saturated fat, 105 milligrams cholesterol, 440 mg sodium, 6 g dietary fiber, 5 g sugar

Published in: on February 5, 2021 at 12:49 pm  Leave a Comment  

100% Whole Wheat Toasting Bread

Slightly modified from King Arthur Flour

1 1/4 cups (283g) lukewarm water
2 Tablespoons walnut oil, olive oil or vegetable oil
1/4 cup honey or maple syrup
3 1/2 cups (397g) White Whole Wheat Flour
2 Tablespoons ground flax
1 Tablespoon vital wheat gluten
1 1/2 teaspoons salt
1 1/2 teaspoons instant yeast

To make bread in a bread machine: Put all of the ingredients into the bread pan in the order listed. Program for whole wheat bread (if your machine has that setting, otherwise use the basic white bread setting), and press Start.

Remove the bread from the machine when it’s done. Either turn it out of the pan onto a rack to cool; or turn it out of the pan, place it back in the machine (atop the structure that holds the pan), crack the lid open about 1″, and let it cool right in the cooling-down machine. This helps prevent the crust from wrinkling as the loaf cools.

To make bread by hand: Mix all of the ingredients in a large bowl, or in the bowl of a stand mixer.

Knead the dough until it’s smooth and just slightly tacky, about 8 to 10 minutes. Place the dough in a greased bowl, cover, and let it rise until doubled in volume, about 1 to 1 1/2 hours.

Gently deflate the dough and shape it to fit a greased 8 1/2″ x 4 1/2″ loaf pan. Let it rise, covered, until doubled, about 1 to 1 1/2 hours.

Bake the bread in a preheated 375°F oven for 35 minutes, or until a digital thermometer inserted in the center of the loaf reads 190°F. Remove the bread from the oven, remove it from the pan, and cool it on a rack.

Published in: on January 18, 2021 at 7:42 am  Leave a Comment  

Sweet Potato & Black Bean Chili

From Eating Well Test Kitchen

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
½ teaspoon ground chipotle chile (or smoked paprika)
¼ teaspoon salt
2½ cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes (or tomatoes with chiles)
4 teaspoons lime juice
optional toppings:
chopped fresh cilantro
sour cream (for non-vegans)

Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion begins to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle or smoked paprika and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.  (I actually cooked it for much longer – like an hour.)

Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes.

Published in: on December 2, 2019 at 3:36 pm  Leave a Comment  

To try: Garlicky Tofu Tabbouleh

from America’s Test Kitchen “Vegan for Everybody”

Prep Time 40 minutes
Cook Time 25 minutes
Total Time 1 hour 5 minutes
6 servings

3 tomatoes (cored and cut into ½-inch pieces)
Salt and pepper
½ cup medium-grind bulgur (rinsed)
¼ cup lemon juice (2 lemons)
14 ounces extra-firm tofu (cut into 2-inch pieces)
¼ cup extra-virgin olive oil
3 garlic cloves (minced)
teaspoon cayenne pepper
cups minced fresh parsley
½ cup minced fresh mint
2 scallions (sliced thin)

Toss tomatoes with ¼ teaspoon salt in fine-mesh strainer set over a bowl and let drain, tossing occasionally, for 30 minutes; reserve 2 tablespoons drained tomato juice. Toss bulgur with 2 tablespoons lemon juice and reserved tomato juice in a bowl and let sit until grains begin to soften, 30 to 40 minutes.

Meanwhile, spread tofu on a paper towel–lined baking sheet and let drain for 20 minutes. Gently press dry with paper towels and season with salt and pepper. Pulse tofu in food processor until coarsely chopped, 3 to 4 pulses. Line baking sheet with clean paper towels. Spread processed tofu over prepared sheet and press gently with paper towels to dry.

Heat 2 teaspoons oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add tofu and cook, stirring occasionally, until tofu is lightly browned, 10 to 12 minutes. (Tofu should start to sizzle after about 1½ minutes; adjust heat as needed.) Push tofu to sides of skillet. Add 1 teaspoon oil and garlic to center and cook, mashing garlic into the skillet, until fragrant, about 1 minute. Stir mixture into tofu. Transfer to a bowl and let cool for 10 minutes.

Whisk remaining 2 tablespoons lemon juice, remaining 3 tablespoons oil, cayenne, and ½ teaspoon salt together in large bowl. Add drained tomatoes, soaked bulgur, cooled tofu, parsley, mint, and scallions and toss to combine. Cover and let sit until bulgur is tender, about 1 hour. Toss to recombine and season with salt and pepper to taste before serving.

Recipe Notes

When shopping, don’t confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe. You can substitute firm tofu for the extra-firm in this recipe.

Published in: on November 17, 2019 at 3:55 pm  Leave a Comment  

Kale Caesar Salad

From America’s Test Kitchen “Vegan for Everybody” via Sandy Ruggles

Serves 4-6

For Salad

16 ounces curly kale, stemmed and cut into 1-inch pieces
5 ounces baguette or rustic 100 percent whole-grain bread, cut into 3/4-inch cubes (4 cups)
2 tablespoons extra-virgin olive oil
1/4 teaspoon pepper
1/8 teaspoon salt

For Dressing

6 Tablespoons vegan mayonnaise
1 1/2 Tablespoons nutritional yeast
1 1/2 Tablespoons lemon juice
1 1/2 Tablespoons capers, rinsed
2 teaspoons white wine vinegar
2 teaspoons vegan Worcestershire sauce
1 garlic clove, minced
3/4 teaspoon Dijon mutard
1/2 teaspoon salt
1/2 teaspoon pepper
3 Tablespoons extra-virgin olive oil

Place the kale in a large bowl, cover with warm tap water (about 110 degrees), and let site for 10 minutes.  Dry thoroughly.

Adjust oven rack to middle position and heat oven to 350 degrees F.  Toss bread with oil, pepper and salt in bowl.  Spread on rimmed baking sheet and bake until golden and crisp, about 15 minutes; set aside and cool completely, about 15 minutes.  (Croutons can be stored at room temperature for up to 24 hours.)

Process mayonnaise, nutritional yeast, lemon juice, capers, vinegar, Worcestershire, garlic, mustard, salt and pepper in blender until smooth, about 30 seconds.  With blender running, slowly add oil until emulsified.  Toss kale with dressing in large bowl and refrigerate for ate last 20 minutes or up to 6 hours to chill.  Toss salad with croutons and serve.

Published in: on November 17, 2019 at 3:41 pm  Leave a Comment  

Barefoot Contessa Orzo with Roasted Vegetables and Feta

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Slightly modified from Barefoot Contessa Parties! by Ina Garten, Clarkson Potter/Publishers, 2001

I significantly reduced the amount of olive oil in the dressing and it is still luxurious and delicious.

1 small eggplant, peeled and 3/4″ diced (I don’t care for eggplant so I left it out)
1 red bell pepper, 1″ diced (I used an orange bell pepper)
1 yellow bell pepper, 1″ diced
1 red onion, peeled and 1″ diced
1 jar whole small white onions, drained (optional)
4 garlic cloves, minced
1/3 cup good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/2 pound orzo

Dressing:
3 T freshly squeezed lemon juice (1 lemon)
2 T good olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

To assemble:
4 scallions, sliced thin (white & green parts)
1/4 cup toasted pine nuts
1/2 lb good feta, 1/2″ dice
15 fresh basil leaves, cut into chiffonade

Preheat the oven to 395 degrees. (Ina says 425 but my USA Pan baking sheets don’t want to go over 400, and this worked fine for me.) Toss the eggplant, bell peppers, red onion, whole onions, and garlic with the olive oil, salt, and pepper on a large baking sheet. Roast for 20 minutes, turn with a spatula, then roast 20 more minutes, until browned.

Meanwhile, cook the orzo in boiling salted water for 7 to 9 minutes, until tender. Drain and transfer to a large serving bowl.  (This can be done ahead.  The orzo can be used cold from the fridge – the hot vegetables warm it up just fine.)

Add the roasted vegetables to the pasta, scraping all the liquid and seasonings from the roasting pan into the pasta bowl.

For the dressing, combine the lemon juice, olive oil, salt, and pepper and pour onto the pasta and vegetables. Let cool to room temperature, then add the scallions, pine nuts, feta, and basil. Check the seasonings, and serve at room temperature.

Published in: on November 9, 2019 at 1:03 pm  Leave a Comment  

Lentil Quinoa Salad

Slightly modified from a recipe on Noshtastic

Vegan and gluten-free.  Great for a potluck.

1/2 cup green lentils , rinsed
3/4 cup quinoa , rinsed
1 cup cherry tomatoes , quartered
1/3 cup golden raisins, chopped if large
1/3 cup finely chopped red onion
1/3 cup finely chopped seeded cucumber
1/4 cup chopped fresh parsley
3 tbsp chopped fresh mint
1 tsp grated lemon rind
5 tbsp fresh lemon juice
3 tbsp extra-virgin olive oil
1/2 teaspoon salt
salt and pepper to taste

  1. Pick over the lentils and rinse with cold water.  Cook according to the instructions on the package, adding 1 bay leaf, 1 teaspoon white balsamic vinegar and 1 teaspoon ground pepper. Once they are cooked, drain and allow to cool.
  2. Rinse the quinoa in a sieve and cook in a separate pan according to the instructions on the package. Once cooked, remove from the heat and fluff with a fork.
  3. Combine the lentils, quinoa, tomatoes, raisins, onion, cucumber, parsley and mint in a large bowl.
  4. Make the dressing:  Mix together the lemon rind, lemon juice, olive oil and salt.  Pour over the salad and toss well.
  5. Season to taste with salt and pepper.  Refrigerate.
  6. Let sit at room temperature for a half-hour or so before serving.  Taste and adjust seasoning as necessary.
Published in: on September 22, 2019 at 4:44 pm  Leave a Comment  

Sunny Mango Salsa

1 mango, peeled, pitted and diced
1/4 cup diced red onion
1 Tablespoon diced jalapeno (remove seeds and membrane to tame the heat)
1/4 cup cilantro leaves
lime juice, to taste (start with a quarter of a lime)
salt to taste

Stir everything together, taste and adjust seasoning.  Keeps in the fridge for a few days.

 

Published in: on June 10, 2019 at 7:05 pm  Leave a Comment