Wednesday, April 19, 2017

Wild Mushroom Pizza day7

Make no mistake, this healthy pizza recipe is all about the mushrooms; lemon oil and arugula add just enough citrus and spiciness to accent without overwhelming. To that end, Sardinian or Tuscan Pecorino cheese (milder than Pecorino Romano) is called for, but other mellow grating cheeses, such as Parmigiano-Reggiano, will work.  


  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cups trimmed and sliced mixed fresh wild mushrooms, such as hen of the woods (maitake) and chanterelles
  • 1 pound pizza dough, preferably whole-wheat
  • 2 cloves garlic, very thinly sliced
  • 4 ounces fresh mozzarella, thinly sliced and torn into ½-inch pieces
  • 3 cups loosely packed arugula
  • 1 tablespoon agrumato lemon oil (see Tip)
  • ¼ teaspoon kosher salt
  • 3 tablespoons shaved Pecorino Sardo or Toscano cheese
lace a pizza stone or large rimless baking sheet on the bottom rack and preheat oven to the highest temperature, preferably 500°F, for 30 minutes.

  1. Meanwhile, heat 2 tablespoons olive oil in a large skillet over medium heat. Cook mushrooms, stirring occasionally, until beginning to brown, about 5 minutes. Remove from heat and set aside.
  2. Roll dough on a floured surface into a 14-inch circle. Transfer to a floured pizza peel (or rimless baking sheet). Scatter garlic over the dough then sprinkle with mozzarella and half of the mushrooms (reserve the remaining mushrooms for Step 5). Drizzle the remaining 1 tablespoon olive oil over the pizza.
  3. Carefully slide the pizza onto the preheated pizza stone or baking sheet. Bake until browned, 10 to 15 minutes. Transfer to a cutting board and cut into 4 pieces.
  4. Toss arugula with agrumato lemon oil and salt. Top the pizza with the arugula, the reserved mushrooms and cheese. Serve immediately.
  • This pizza gets a zesty drizzle of agrumato lemon oil, which is created when olives are pressed together with lemons. The resulting extra-virgin olive oil has an exceptionally bright lemony flavor. It's worth seeking out at gourmet markets or well-stocked natural-foods stores. If you can't find it, substitute 1 tablespoon extra-virgin olive oil and 1 teaspoon lemon zest.
  • Serving size: ¼ pizza
  • Per serving: 494 calories; 28 g fat(6 g sat); 4 g fiber; 51 g carbohydrates; 17 g protein; 25 mcg folate; 26 mg cholesterol; 4 g sugars; 1 g added sugars; 565 IU vitamin A; 3 mg vitamin C; 205 mg calcium; 1 mg iron; 621 mg sodium; 306 mg potassium
  • Nutrition Bonus: Calcium (20% daily value)
  • Carbohydrate Servings: 3½
  • Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat, 3 fat


Korean Beef Stir-Fry day6


 Inspired by the flavors found in Korean barbecue, this dish is a mouth-watering addition to any weeknight repertoire. A fruity Riesling and rice noodles are perfect accompaniments.


  • 3 tablespoons mirin, (see Note)
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon canola oil
  • 8 ounces flank steak, trimmed of fat and very thinly sliced against the grain (see Tip)
  • 1 tablespoon chopped garlic
  • 2 teaspoons chopped jalapeno pepper, or to taste
  • 1½ teaspoons chopped fresh ginger
  • 4 cups mung bean sprouts
  • 1 6-ounce bag baby spinach
  • ¼ cup chopped fresh cilantro
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons toasted sesame seeds, (see Tip), optional
    1. Combine mirin, soy sauce and cornstarch in a small bowl.
    2. Heat oil in a large nonstick skillet over medium-high heat. Spread steak out in the pan and cook until seared on one side, about 1 minute. Add garlic, jalapeno and ginger and cook, stirring, until fragrant, about 30 seconds. Add bean sprouts and spinach (the pan will be very full). Pour the mirin mixture into the pan and stir gently until the sauce thickens and the spinach is wilted, about 3 minutes. Stir in cilantro and sesame oil. Serve topped with sesame seeds (if using).
    • If you have a little extra time before dinner, put the steak in the freezer for about 20 minutes to help make it easier to slice thinly.
    • To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
    • Note: Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the Asian or gourmet-ingredients section of your supermarket. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.
    • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
  • Serving size: 2 cups
  • Per serving: 410 calories; 17 g fat(4 g sat); 6 g fiber; 28 g carbohydrates; 35 g protein; 309 mcg folate; 78 mg cholesterol; 16 g sugars; 0 g added sugars; 8,173 IU vitamin A; 55 mg vitamin C; 157 mg calcium; 7 mg iron; 680 mg sodium; 1,237 mg potassium
  • Nutrition Bonus: Vitamin A (163% daily value), Vitamin C (92% dv), Folate (77% dv), Iron (39% dv)
  • Carbohydrate Servings: 2
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Easy Chicken Tikka Masala day5

From: EatingWell Magazine, September/October 2010
One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates. 


  • 4 teaspoons garam masala (see Note)
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • ½ cup all-purpose flour
  • 1 pound chicken tenders
  • 4 teaspoons canola oil, divided
    • 6 cloves garlic, minced
    • 1 large sweet onion, diced
    • 4 teaspoons minced fresh ginger
    • 1 28-ounce can plum tomatoes, undrained
    • ⅓ cup whipping cream
    • ½ cup chopped fresh cilantro for garnish
    1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
    2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.
    3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
    4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.
    • Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
    • Serving size: 1½ cups
    • Per serving: 318 calories; 14 g fat(5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
    • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
    • Carbohydrate Servings: 1½
    • Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Tomato-Cheddar Cheese Toast



  • 1 diagonal slice baguette ( ¼ inch thick), preferably whole-wheat
  • 2 small slices tomato
  • 1½ tablespoons shredded Cheddar cheese ( ½ ounce)
  • Pinch of cracked black pepper
  •  Toast bread. Top with tomato, cheese and pepper. Heat in toaster oven (or broil) to melt the cheese, if desired.
    • Serving size: 1 toast
    • Per serving: 80 calories; 4 g fat(2 g sat); 1 g fiber; 8 g carbohydrates; 4 g protein; 9 mcg folate; 11 mg cholesterol; 1 g sugars; 0 g added sugars; 439 IU vitamin A; 6 mg vitamin C; 76 mg calcium; 0 mg iron; 137 mg sodium; 105 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: ½ starch, ½ high-fat meat

Avocado-Yogurt Dip day 4



  • 1 ripe avocado, peeled and pitted
  • ½ cup nonfat plain yogurt
  • ⅓ cup packed fresh cilantro leaves
  • 2 tablespoons chopped onion
  • 1 tablespoon lime juice
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • Hot sauce to taste, optional
  • Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
    • Serving size: 2 Tbsp.
    • Per serving: 51 calories; 4 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 1 g protein; 23 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 84 IU vitamin A; 4 mg vitamin C; 35 mg calcium; 0 mg iron; 87 mg sodium; 171 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: 1 fat
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Pickled Beets day4

 For these easy pickled beets, you only need to let them marinate in the pickling mixture for about 30 minutes to get great flavor. Marinating them longer just enhances the taste. Try them in place of cucumber pickles as a condiment or as a vegetable side dish for roasted chicken or beef.


  • 1 small red onion, halved and sliced
  • ½ cup red-wine vinegar
  • 2 tablespoons sugar
  • 1 cinnamon stick
  • 4 whole peppercorns
  • 2 whole cloves
  • 3 cups steamed sliced beets, ½-1 inch thick (see Tip)

  1. Combine onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low and simmer until the onion is tender-crisp, 4 to 6 minutes. Stir in beets. Transfer to a large bowl and let marinate, stirring occasionally, for 30 minutes.
  • Make Ahead Tip: Cover and refrigerate for up to 1 week.
  • Tip: How to Prep & Steam Beets: Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into ½- to 1-inch-thick cubes, wedges or slices.
  • To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.
  • To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.
  • No time to prep? Look for Melissa's brand Peeled Baby Red Beets in the produce section of many supermarkets. They're peeled, steamed and ready to eat and contain far less sodium than their canned counterparts. 
    • Serving size: about ½ cup
    • Per serving: 44 calories; 0 g fat(0 g sat); 2 g fiber; 10 g carbohydrates; 2 g protein; 70 mcg folate; 0 mg cholesterol; 8 g sugars; 1 g added sugars; 30 IU vitamin A; 4 mg vitamin C; 16 mg calcium; 1 mg iron; 66 mg sodium; 276 mg potassium
    • Carbohydrate Servings: ½
    • Exchanges: 1 vegetable
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Warm Lentil Salad Day4


We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets .


  • 4 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 3 links hot or sweet turkey sausage, casings removed
    • 3 cloves garlic, minced
    • 2 cups cooked or canned (rinsed) lentils (see Tip)
    • 1 small bulb fennel, finely diced
    • 1 Granny Smith apple, finely diced
    • 2 stalks celery with leaves, finely diced
    • 6 cups arugula or mesclun greens
  1. Whisk 3 tablespoons oil, vinegar, mustard, salt and pepper in a large bowl.
  2. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add sausage; cook, stirring often and breaking up, until cooked through, about 5 minutes. Add garlic; cook 30 seconds more. Stir in lentils and heat through, about 2 minutes. Stir in 5 tablespoons of the dressing and remove from the heat. Stir in fennel, apple and celery.
  3. Toss greens with the remaining dressing. Serve with the warm lentil mixture on top.
  • Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2½ cups cooked. Or use canned lentils: 15-ounce can = 1½ cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition information

  • Serving size: about 2¼ cups
  • Per serving: 401 calories; 20 g fat(3 g sat); 11 g fiber; 32 g carbohydrates; 24 g protein; 235 mcg folate; 53 mg cholesterol; 9 g sugars; 0 g added sugars; 1,432 IU vitamin A; 18 mg vitamin C; 124 mg calcium; 5 mg iron; 817 mg sodium; 1,011 mg potassium
  • Nutrition Bonus: Folate (59% daily value), Vitamin C (30% dv), Vitamin A (29% dv), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 3 lean meat, 3 fat