Roasted Whole Cauliflower with Brown Butter
Cauliflower Steaks with Garlic-Parmesan Crust
Rosemary Sweet Potatoes with Almond Butter
Citrus-Roast Broccoli with Quick-Pickled Chiles
Curry-Glazed Carrots
Roasted Zucchini and Carrots with Herbs
Creamy Brown Rice “Risotto”
Jeweled Wild Rice Pilaf
Roast Chickpeas with Fennel
Smashed Black Beans with Peppers
Broccoli-Stalk and Cilantro Slaw
Enlightened Potato-Bacon Torte
The humble side dish is perhaps one of the most overlooked opportunities on the dinner table. Side dishes are a great place to deliver important nutrients with little saturated fat—from antioxidants, vitamins, and minerals to complex carbs and heart-smart fiber. Sides are also a great way to save on your dinner budget, since grains and beans are smart meal-stretchers.
When I’m feeling like my family needs a little dinnertime shake-up, I often prepare a sure-bet main course like chicken and I pair it with a curveball side dish such as roasted chickpeas or cauliflower with a seasoned butter or creamy, cheesy brown rice. I know they’re going to eat the chicken, and will be ecstatic when they try (and I hope love!) the side. Or, I prepare an old-faithful side like green beans or a pilaf, then pair it with a more challenging side like vegetables glazed with curry or wild rice fragranced with saffron. That way everyone gets to be in charge of his or her own plate, and it puts less emphasis (and pressure) on trying the newbie dish.
Roasted Whole Cauliflower with Brown Butter
ROASTED WHOLE CAULIFLOWER WITH BROWN BUTTER
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 45 MINUTES
My daughter Valentine and I love just about any veggie dipped in a little butter—except the one veg I could never get her to eat: cauliflower. I took this on as a challenge and tried cauliflower prepared every which way, finally finding success in a whole roasted head that sweetens and takes on an earthy flavor. Our ritual is to let the roasted cauliflower cool just enough so we can rip off florets without burning our fingers, and then dip the cauliflower into a bit of melted butter. Here, I brown the butter to give it a nutty dimension, then add capers, lemon juice, and parsley for a salty-tangy freshness that is so tasty with the buttery quality of the florets. The key to getting the cauliflower to cook all the way through is to cut out the core, leaving an inverted cone shape.
FOR THE CAULIFLOWER
1 small head of cauliflower (about 1¼ pounds)
Olive oil mister
½ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE BROWNED BUTTER
2 tablespoons unsalted butter
2 tablespoons brine-packed capers, rinsed
1 garlic clove, very finely chopped or pressed through a garlic press
Juice of ½ lemon
3 tablespoons finely chopped fresh flat-leaf parsley
1To roast the cauliflower: Preheat the oven to 350°F. Trim the green leaves and stem from the cauliflower head. Flip it over and use a small paring knife to gently separate the core from the head, creating an inverted cone shape in the bottom of the cauliflower. Turn the cauliflower right side up and set it on a rimmed baking sheet.
2Mist the cauliflower with olive oil, rubbing the oil all over the surface. Season the cauliflower with the salt and pepper, then turn it upside down (so the cored part faces up).
3Roast the cauliflower for 30 minutes, then flip the head right side up and continue to roast until it is golden and tender, about 15 minutes more (leave it in longer if you want a deeper brown color).
4To make the browned butter: Place the butter in a small saucepan set over medium heat. The butter will get foamy, then the foam will disappear and you’ll see little golden-brown specks in the bottom of the saucepan, about 5 minutes after melting.
5Add the capers and garlic, give the saucepan a swirl, then remove the saucepan from the heat. Add the lemon juice and parsley, give the saucepan another swirl, and either pour the brown butter over the top of the cauliflower for a gorgeous presentation, or serve it in a small bowl alongside the cauliflower for dipping.
PER SERVING: Calories 93 / Protein 2g / Dietary Fiber 2g / Sugars 2g / Total Fat 8g
SUPERMARKET STRATEGY
Stock Up on Long-Lasting Vegetables
Cauliflower, broccoli, cabbage, and Brussels sprouts: these vegetables are a busy person’s best friend because they can be bought in bulk, and they keep in the crisper for up to a week (or sometimes a little longer). When I plan my week of dinners, I always try to use up the more perishable vegetables first—spinach, peppers, tender salad greens—and save these cruciferous veggies for later in the week. Throwing away less food equals more savings.
CAULIFLOWER STEAKS WITH GARLIC-PARMESAN CRUST
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 15 MINUTES
Treated right, cauliflower is actually quite mild, a bit sweet, and even a little buttery. Slicing the cauliflower head into thin steaks highlights how beautiful and intricate the shape is, while garlicky bread crumbs and Parmesan cheese add just a little crunch. If you are trying to sell your kids on an über-healthy vegetable, up the cheese amount a bit to get them to fall in love and then you can slowly reduce it over time.
1 large head of cauliflower (about 2 pounds)
½ teaspoon kosher salt
¼ teaspoon ground black pepper
⅓ cup panko-style bread crumbs (preferably whole wheat)
1 garlic clove, very finely chopped or pressed through a garlic press
2 tablespoons grated Parmesan cheese
2 teaspoons olive oil
Olive oil mister or nonstick pan spray
1 tablespoon finely chopped fresh flat-leaf parsley
1 lemon, cut into wedges
1Preheat the oven to 350°F. Slice the cauliflower (don’t core it first) into four ½-inch-thick slices (break the remaining cauliflower into florets and save for another time) and season with half the salt and pepper (reserve the smaller florets that crumble when slicing for another use).
2In a small bowl, mix the bread crumbs, garlic, Parmesan cheese, and the remaining salt and pepper.
3Heat the olive oil in a large oven-safe skillet over medium-high heat. Add the cauliflower steaks (you may need to brown them in batches and finish them on a baking sheet, depending on the size of your skillet) and cook until they are browned, about 2 minutes. Use a spatula to turn over the steaks and sprinkle the bread crumb mixture evenly over each steak. Lightly mist the bread crumbs with spray.
4Place the skillet with the steaks in the oven and bake until the bread crumbs are golden and a paring knife easily slips into the cauliflower, about 12 minutes. Transfer the steaks to a serving platter. Sprinkle with the parsley and serve with lemon wedges.
PER SERVING: Calories 76 / Protein 5g / Dietary Fiber 5g / Sugars 4g / Total Fat 1g
Rosemary Sweet Potatoes with Almond Butter
ROSEMARY SWEET POTATOES WITH ALMOND BUTTER
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 1 HOUR
I’m not sure if there is any more palate-friendly vegetable than the sweet potato. Here, I serve it baked potato–style, loaded with almond butter made extra light and creamy by stirring in a little Greek yogurt. I love how the honey sticks to the nuts and the salt counters the sweetness of the potato and the honey. This is a combo that should be as loved as peanut butter and chocolate.
4 medium sweet potatoes
8 fresh rosemary sprigs
2 tablespoons sliced almonds
2 tablespoons almond butter
2 tablespoons plain reduced-fat Greek yogurt
1 teaspoon kosher salt
2 tablespoons honey
1Preheat the oven to 350°F. Prick each sweet potato twice with a fork. Place 2 rosemary sprigs on 4 sheets of aluminum foil. Set a sweet potato on top of the rosemary, wrap in the foil, and set on a baking sheet. Bake the sweet potatoes until a paring knife easily slips into the middle of the largest one, 50 minutes to 1 hour.
2While the potatoes bake, toast the almonds. Place the almonds on a square of aluminum foil and set on the baking sheet with the potatoes. Once they are browned, after 5 to 7 minutes, remove the almonds from the baking sheet and transfer to a plate to cool (leave the potatoes in the oven until they are done cooking).
3Combine the almond butter, yogurt, and ½ teaspoon of the salt in a medium bowl.
4Remove the potatoes from the oven, carefully open the foil, and let the potatoes cool for 10 minutes. Make a slit in the top, then push the ends toward the middle to open the slit. Top each potato with a spoonful of the almond butter–yogurt mixture. Sprinkle with the toasted almonds and the remaining ½ teaspoon salt. Serve drizzled with honey.
PER SERVING: Calories 281 / Protein 6g / Dietary Fiber 5g / Sugars 22g / Total Fat 12g
Citrus-Roast Broccoli with Quick-Pickled Chiles
CITRUS-ROAST BROCCOLI WITH QUICK-PICKLED CHILES
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 20 MINUTES
Preheating your baking sheet while the oven comes up to temperature is key for this vegetable: when the broccoli hits the pan, it immediately starts to caramelize and sweeten. Quick pickled chiles add heat and color, but if you’re not a fan of heat and spice, substitute red bell peppers.
FOR THE PICKLED CHILES
⅓ cup white wine vinegar
1 teaspoon kosher salt
1 garlic clove, thinly sliced
2 fresh red chiles (such as Fresno or red jalapeño), sliced into thin rings
FOR THE BROCCOLI
1 large head of broccoli
1 tablespoon olive oil
1 tablespoon orange marmalade
½ teaspoon kosher salt
1 lemon, halved
1Set a rimmed baking sheet on the middle oven rack and preheat the oven to 400°F.
2To pickle the chiles: Bring the vinegar, salt, and garlic to a simmer in a small saucepan over medium-high heat. Add the chiles and turn off the heat. Set aside.
3To roast the broccoli: Place the broccoli on a cutting board. Use a vegetable peeler to peel away the tough outer skin of the stalk, then halve the broccoli lengthwise. Slice each broccoli half into 3 or 4 long “trees,” keeping the florets attached to the stalks.
4Whisk the olive oil, marmalade, and salt together in a large bowl. Squeeze in the juice from ½ lemon, then add the broccoli and toss to coat with the vinaigrette. Turn the broccoli out onto the preheated baking sheet and return it to the oven. Roast the broccoli until it browns, 12 to 15 minutes.
5Transfer the broccoli to a platter. Squeeze the remaining lemon half over the top. Drain the pickled chiles and serve the broccoli sprinkled with the chiles.
PER SERVING: Calories 118 / Protein 5g / Dietary Fiber 5g / Sugars 6g / Total Fat 7g
KITCHEN STRATEGY
Pantry Swaps for Pickles
Almost anything can be pickled, from peeled hard-boiled eggs to watermelon rind, Kirby cucumbers, green beans, beets, radishes—even apples! Sliced red onions will make the brine a pretty pink color, while jalapeños and red pepper flakes will add spice. Different vinegars will affect a pickle differently—sherry vinegar adds nuance while apple cider vinegar offers a sweet-tang, and rice vinegar brings on a soft, mellow note.
Curry-Glazed Carrots
CURRY-GLAZED CARROTS
SERVES 4 PREPARATION TIME 5 MINUTES COOKING TIME 10 MINUTES
I love taking my kids to the farmers’ market, where we all compete to find the coolest vegetable or fruit to bring home. (The extra few bucks I spend during an hour or two at the market still makes the outing cheaper than going to a movie!). Ever since Océane discovered purple and yellow carrots at the market, they have been her favorite vegetable. So, whenever I can I get the beautiful heirloom rainbow variety, mostly just to see the joy that they bring to my family.
2 teaspoons coconut oil
1 large bunch young carrots (about 12 ounces or 8 to 12 slim carrots), preferably multicolored, peeled
2 teaspoons red curry paste
¼ cup low-sodium chicken broth
½ teaspoon kosher salt
¼ teaspoon ground black pepper
Juice of 1 lime
2 tablespoons finely chopped fresh basil leaves
1Heat the coconut oil in a large skillet over medium-high heat. Add the carrots and cook until they barely start to get golden, shaking the skillet often, for about 4 minutes.
2Add the curry paste and shake the pan to roll the carrots in the paste until they are well coated. Pour in the chicken broth, cover the skillet, and reduce the heat to medium-low. Steam the carrots until a paring knife easily slides into the center of the largest one, 1 to 2 minutes for firm carrots or a few minutes longer if you prefer the carrots softer.
3Uncover the skillet, add the salt and pepper, and let the sauce bubble down into a glaze, 1 or 2 minutes. Transfer the carrots to a plate.
4Add the lime juice to the skillet, stirring it into the sauce, then immediately pour it over the carrots. Serve the carrots sprinkled with the basil.
PER SERVING: Calories 64 / Protein 1g / Dietary Fiber 3g / Sugars 6g / Total Fat 4g
Skillet-glazed vegetables are my go-to for getting vegetables on the table quickly. Using this plug-and-play strategy will turn weeknight vegetables into restaurant-quality side dishes with minimal effort.
STEP 1: CHOOSE AND PREP YOUR VEGETABLE,
then sauté in a splash of oil until they take on some color.
STEP 2: ADD THE AROMATICS AND
cook until fragrant.
FRESH
(chopped fresh chiles, garlic, ginger, lemongrass)
PANTRY
(capers, chipotle chiles in adobo sauce, curry paste, dried herbs, miso paste, tomato paste, whole spices)
STEP 3: DEGLAZE THE PAN WITH A LIQUID,
then cover and steam the vegetables until tender.
BROTH
(beef, chicken, fish, vegetable)
SPIRITS
(sake, vermouth, wine)
FRUIT JUICE, WATER, OR COCONUT MILK
TOMATOES
(chopped, puréed)
STEP 4: REMOVE THE COVER,
reduce the sauce until it becomes thick like a glaze, and finish with your desired combination of:
SPLASH OF ACID
(fish sauce, citrus juice, vinegar)
FRESH, TENDER HERBS
TOASTED NUTS OR SEEDS
Here are a few combinations for inspiration:
ROASTED ZUCCHINI AND CARROTS WITH HERBS
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 30 MINUTES
Almost any veggie can be roasted, and will be tastier for the time spent in the hot oven to coax out its natural sweetness. Adding a tangy herb drizzle takes only an extra minute or two and introduces a fresh and bright counterpoint that I just love. You can swap out the herbs, acid, and aromatics in the sauce to come up with a version that suits whatever you have on hand (see suggestions). Zucchini and carrots are fantastic sweet companions, but experiment with whatever vegetable is in your crisper drawer.
FOR THE VEGETABLES
3 large carrots, peeled and cut into sticks 1½ inches long and ½ inch thick
1 large or 2 small zucchini, sliced into ½-inch-thick rounds
1 teaspoon olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground black pepper
FOR THE DRIZZLE
½ cup fresh flat-leaf parsley leaves
2 tablespoons fresh oregano leaves
1 tablespoon finely chopped sweet onion (Maui or Vidalia)
1 garlic clove, very finely chopped or pressed through a garlic press
Pinch of red pepper flakes
Juice of ½ lemon
2 teaspoons white wine vinegar
1 tablespoon olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground black pepper
1To roast the vegetables: Line a rimmed baking sheet with aluminum foil or parchment paper and heat the oven to 375°F.
2Toss the carrots and zucchini with the olive oil, salt, and pepper. Place them on the prepared baking sheet and roast until golden and tender, but still firm, about 30 minutes, turning the vegetables over about midway through roasting.
3To make the drizzle: While the vegetables are roasting, place the parsley, oregano, onion, garlic, red pepper flakes, lemon juice, vinegar, olive oil, salt, black pepper, and 2 tablespoons water in a food processor. Pulse until well blended but not entirely smooth, about five 1-second pulses.
4Pour the drizzle into a small bowl and set aside. Transfer the roasted vegetables to a shallow serving dish and add half of the drizzle. Use tongs to gently toss to coat. Serve the remaining drizzle on the side.
PER SERVING: Calories 85 / Protein 2g / Dietary Fiber 3g / Sugars 5g / Total Fat 5g
SHAKE UP A HOMEMADE DRESSING
A quick homemade oil-based dressing really gives vegetables a boost, whether they are raw in a salad or have been roasted or steamed. Homemade dressing usually has less sodium and fat than the store-bought ones, but the real benefit is that it just tastes so fresh! In the drizzle, I pair parsley and oregano with sweet onion and garlic, and then add lemon juice and white wine vinegar for acid. Here are some other combinations to get you started. Make a few kinds and refrigerate them in mason jars, then simply shake before drizzling.
Creamy Brown Rice “Risotto”
CREAMY BROWN RICE “RISOTTO”
SERVES 4 PREPARATION TIME 5 MINUTES COOKING TIME 20 MINUTES
Using instant whole-grain brown rice to make a creamy risotto reduces by at least half the time it takes to make the dish. Brown rice brings fiber to this picture; plus, it’s delicious, thanks to some reduced-fat cream cheese stirred in at the end. The cream cheese gives the rice a fantastic richness and tangy quality without the extra calories of cream or butter. Stir in rotisserie chicken or browned ham to turn this side dish into a main course.
2 teaspoons unsalted butter or canola oil
1 medium yellow onion, finely chopped
1 teaspoon kosher salt
1⅓ cups instant whole-grain brown rice
2 cups low-sodium chicken broth
2 tablespoons reduced-fat cream cheese (Neufchâtel)
¼ cup grated Cheddar or Monterey Jack cheese
1Melt the butter in a large skillet over medium-high heat. Add the onion and salt and reduce the heat to medium. Cook, stirring occasionally, until the onion is soft, 4 to 5 minutes.
2Stir in the brown rice, reduce the heat to medium-low, then add the broth ½ cup at a time, stirring between each addition and waiting to add the next addition until most of the liquid is absorbed (but the skillet is not dry—when you drag a spoon through the rice and liquid, the spoon should leave a trail that doesn’t fill in immediately). Once all the liquid is added, after about 12 minutes, taste the rice. If it is still very al dente, add ¼ cup water and continue to cook until the rice is just al dente in the center, 2 to 3 minutes.
3Turn off the heat and stir in the cream cheese and 2 tablespoons grated cheese. Transfer the rice to a bowl and serve sprinkled with the remaining 2 tablespoons cheese.
PER SERVING: Calories 205 / Protein 6g / Dietary Fiber 2g / Sugars 2g / Total Fat 9g
JEWELED WILD RICE PILAF
SERVES 6 PREPARATION TIME 10 MINUTES
COOKING TIME 1 HOUR (plus 20 minutes to rest)
Borrowing a page from the Persian rice playbook, I use a wild rice and long-grain white rice blend in this beautifully fragrant classic. I chop the dried fruits into small pieces so they get nicely dispersed throughout the rice, giving extra bang for each calorie. Saffron is pricey, but its flavor here is absolutely worth the few dollars you’ll spend. The real plus to this preparation is the crusty, crispy browned rice at the bottom of the pot.
¼ teaspoon saffron threads, crushed with the back of a metal spoon
¼ cup boiling water
2 cups wild rice and long-grain white rice blend, rinsed
1 tablespoon canola oil
1 medium shallot, finely chopped
½ teaspoon ground cumin
½ teaspoon ground cinnamon
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
⅛ teaspoon ground cardamom
⅓ cup mixed dried fruit, finely chopped (such as apricots, cherries, cranberries, currants, figs, raisins)
⅓ cup roughly chopped roasted pistachios (or almonds or cashews)
1Add the saffron to a small bowl, cover with the boiling water, and set aside to soak.
2Bring a large pot of salted water to a boil over high heat. Add the rinsed wild rice and boil, stirring occasionally, until the rice is tender, 15 to 20 minutes. Drain the rice through a fine-mesh sieve.
3Heat ½ tablespoon of the canola oil in a small skillet over medium heat. Add the shallot and cook, stirring often, until soft, 5 to 7 minutes. Stir in the cumin, cinnamon, salt, pepper, and cardamom. Stir in the dried fruit.
4Add the remaining ½ tablespoon canola oil to the bottom of a medium nonstick pot and heat over medium-high heat. Add half the wild rice, top with the shallot–dried fruit mixture, and cover with the remaining rice. Let the rice cook, without stirring, until browned and toasty smelling, about 7 minutes.
5Drizzle the saffron water over the rice and reduce the heat to low. Use the round long end of a wooden spoon to make five holes in the rice down to the bottom of the pot, then cover the pot with a kitchen towel and a heavy lid (folding the edges of the towel up over the lid to make sure it doesn’t catch fire) and cook for 30 minutes. Remove the pan from the heat and set aside for 20 minutes (this is critical—don’t skip or shorten this step if you want to be able to serve the nice, crusty rice at the bottom of the pot).
6To serve, transfer the rice to a serving bowl and top with pieces of the bottom crust. Sprinkle with pistachios and serve.
PER SERVING: Calories 276 / Protein 10g / Dietary Fiber 5g / Sugars 5g / Total Fat 6g
KITCHEN STRATEGY
Pantry Swaps for Herbs and Spices
Herbs and spices have the power to turn a simple plate of roasted vegetables, a soup, a vinaigrette, or a bowl of noodles into something extraordinarily good. But not every person is a lover of every herb and spice. Luckily, making a swap when it comes to these flavor powerhouses is such a snap. If you’re substituting fresh herbs for dried herbs, simply double the quantity of fresh herbs (or halve the amount if using dried instead of fresh). And if a spice blend is called for that you either don’t have handy or dislike, simply change it to something simpler that you do have. Chili powder blends, Italian seasoning, pumpkin pie spice, and curry powder can stand in for one another most of the time.
Roast Chickpeas with Fennel
ROAST CHICKPEAS WITH FENNEL
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 25 MINUTES
Chickpeas, also called garbanzo beans, are a fantastic source of lean protein, fiber, and complex carbs. They are firmer than their legume siblings (such as lentils) and even hold their shape better than many beans. Here, I roast them with flavorful fresh fennel that adds the slightest hint of licorice, without being overpowering (fresh fennel is so much milder than fennel seeds). The chickpeas take on a totally different texture that is tender, slightly crisp, and altogether delicious. Serve alongside steamed brown rice or quinoa for a complete meat-free meal.
1½ cups cooked chickpeas (homemade; or canned, rinsed)
1 small fennel bulb, fronds reserved, bulb halved, cored, and thinly sliced lengthwise
1 teaspoon roughly chopped fresh thyme leaves
Olive oil mister
½ teaspoon kosher salt
½ teaspoon ground black pepper
2 teaspoons fresh lemon juice
1Preheat the oven to 400°F. Transfer the chickpeas to a paper towel–lined baking sheet and shake the baking sheet to dry them. Once the chickpeas are no longer wet, remove the towel and add the fennel to the baking sheet. Sprinkle the thyme over the chickpeas and fennel, then spray liberally with olive oil. Season with the salt and pepper.
2Roast the chickpeas and fennel until the fennel is tender and lightly browned, 20 to 25 minutes.
3Remove the baking sheet from the oven and sprinkle the hot chickpeas and fennel with the lemon juice, using a spatula to toss together. Transfer the chickpeas and fennel to a serving dish. Finely chop 2 tablespoons of the fennel fronds and sprinkle over the top before serving.
PER SERVING: Calories 186 / Protein 8g / Dietary Fiber 8g / Sugars 1g / Total Fat 6g
SMASHED BLACK BEANS WITH PEPPERS
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 10 MINUTES
As I grew up in Tucson, my family ate frijoles (cooked beans “refried” in oil and smashed into a semi-smooth consistency) several times a week. So for me, there is tremendous comfort in that mashed-up goodness. Restaurant-style frijoles can often be full of fat. Here, I achieve the creaminess that I crave by smashing the beans with equal parts water and lime juice for a great, bright flavor as well as a nice texture. The roasted peppers are cooked just enough to warm them through, then are served over the beans, offering a smoky flavor that completes the picture. Serve this as an excellent low-fat, high-fiber, and high-protein side dish or alongside brown rice to make it a full meal.
1 tablespoon olive oil
1 garlic clove, very finely chopped or pressed through a garlic press
2 cups cooked black beans (homemade; or canned, rinsed)
Zest and juice of 1 lime
¼ teaspoon ground cumin
¼ teaspoon sweet paprika
⅛ teaspoon cayenne pepper
½ teaspoon kosher salt
½ teaspoon ground black pepper
1 cup thinly sliced roasted red peppers
3 tablespoons coarsely chopped fresh cilantro leaves
1Heat 2 teaspoons of the olive oil in a medium skillet set over medium heat. Add the garlic and cook, stirring, until the garlic is fragrant, about 30 seconds.
2Stir in the black beans, lime zest and juice, 2 tablespoons water, the cumin, paprika, cayenne, ¼ teaspoon of the salt, and ¼ teaspoon of the black pepper and cook, gently mashing the beans with a potato masher while cooking, until the beans are warmed through, about 5 minutes. Transfer the beans to a serving bowl and wipe out the skillet.
3Return the skillet to medium heat and add the remaining 1 teaspoon olive oil. Add the roasted red peppers and cook, stirring occasionally, until the peppers are warmed through, 3 to 5 minutes. Season with the remaining ¼ teaspoon salt and remaining ¼ teaspoon black pepper. Stir in the cilantro and serve the peppers over the smashed black beans.
PER SERVING: Calories 162 / Protein 8g / Dietary Fiber 8g / Sugars 2g / Total Fat 4g
BROCCOLI-STALK AND CILANTRO SLAW
SERVES 6 PREPARATION TIME 10 MINUTES COOKING TIME NONE
Raw broccoli is probably one of the healthiest foods on the planet, and I try to include it on our dinner table as often as possible. This means not just the florets but the stalk too, which, when the tough outer skin is peeled away, becomes incredibly tender and sweet—almost like an introduction to asparagus or artichoke hearts. Cilantro, scallions, and apple cider vinegar add lots of flavor to this slaw, tempering the already mild stalk even more, and making it a smart choice for anyone who shies away from the fuller-flavored florets. This broccoli slaw is great on its own, but one of my favorite ways to eat it is piled on top of a barbecue beef sandwich or even sloppy joes.
8 ounces broccoli stems (3 to 4 large stems, florets reserved for another time)
2 scallions (white and light green parts only), finely chopped
¼ cup golden raisins
2 tablespoons plain reduced-fat Greek yogurt
1 tablespoon light mayonnaise
1 tablespoon apple cider vinegar
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
3 tablespoons finely chopped fresh cilantro leaves
1Place the broccoli stems on a cutting board. Use a vegetable peeler to remove the tough skin, then thinly slice the stems lengthwise. Halve the pieces crosswise and stack them, then thinly slice them into matchsticks (you should get about 3 cups). Place the broccoli matchsticks in a medium bowl. Add the scallions and raisins.
2Mix the yogurt, mayonnaise, vinegar, salt, and pepper in a small bowl and drizzle it over the broccoli. Stir to combine and transfer the slaw to a serving bowl. Serve sprinkled with the cilantro.
PER SERVING: Calories 40 / Protein 2g / Dietary Fiber 2g / Sugars 5g / Total Fat 1g
ENLIGHTENED POTATO-BACON TORTE
SERVES 8 PREPARATION TIME 20 MINUTES COOKING TIME 1 HOUR, 15 MINUTES
We all have that one recipe that everyone always asks you to bring or make. Mine is my potato-bacon torte, a recipe I shared in my first cookbook, Ten Dollar Dinners, and the recipe I made on The Next Food Network Star that quite possibly won me my own cooking show! The original recipe certainly doesn’t skimp on the bacon, cream, or butter. So in this enlightened version, I turn that indulgent recipe into something I can put on my table more frequently. Here, I chop up the bacon into small pieces so I use less while still getting that smoky bacon flavor in each bite, and I top the torte with small pieces of puff pastry rather than using a blanket of pie dough. To make this dish vegetarian, leave out the bacon.
1 teaspoon olive oil
2 slices lean center-cut bacon, finely chopped (optional)
1 shallot, finely chopped
Olive oil mister or nonstick pan spray
3 medium russet potatoes, peeled, halved lengthwise, and sliced crosswise into ¼-inch-thick pieces
1 teaspoon kosher salt
¼ teaspoon ground black pepper
2 tablespoons finely chopped fresh thyme leaves
1¼ cups 2% milk (or unsweetened soy milk)
1 tablespoon cornstarch
⅓ sheet puff pastry, thawed if frozen
1 large egg white
1Preheat the oven to 375°F. Set a medium nonstick skillet over medium heat and add the olive oil and bacon, cooking until the bacon is almost crisp, 4 to 5 minutes. Stir in the shallot and cook until soft, about 2 minutes longer. Turn off the heat and set the skillet aside.
2Lightly coat a 9-inch pie plate with olive oil or nonstick pan spray and place half the potato slices in the pie plate, arranging them close together and in a single layer. Season the potatoes with ½ teaspoon of the salt and all the pepper. Sprinkle the bacon-shallot mixture over the potatoes, followed by the chopped thyme. Arrange the remaining potatoes on top, placing them in a nice circular arrangement, then sprinkle with the remaining ½ teaspoon salt.
3In a medium bowl, whisk 2 tablespoons of the milk with cornstarch until the cornstarch is completely dissolved. Whisk in the remaining milk, then pour the milk mixture over the potatoes until the milk reaches the top of the potatoes (you may not end up using all the milk).
4Set the pastry dough on a cutting board and use a small cookie or biscuit cutter to cut out shapes from the dough. Arrange the pastry over the potatoes. Whisk the egg white with a pinch of salt, then brush the egg wash over the pastry. Bake until the crust is golden and a paring knife easily slips through the potato layers, about 1 hour (if the pastry starts to get too dark, tent the top of the pie with a piece of aluminum foil). Cool at least 20 minutes before serving.
PER SERVING: Calories 184 / Protein 5g / Dietary Fiber 1g / Sugars 3g / Total Fat 9g
