Double Delicious (17 page)

• 1.
  In a medium saucepan, add the brown rice and 4 cups of water. Bring to a boil. Immediately cover and reduce to a low simmer. Cook until the rice is tender, 40 to 45 minutes. Turn the heat off and let the rice steam with the lid on for 5 minutes. Drain the rice and set aside.
  
• 2.
  Meanwhile, heat the oil in a large skillet over medium-high heat. When the oil is hot, add the onion and garlic. Cook 8 to 10 minutes, stirring occasionally, until the onions begin to soften but not brown. Add the rice, broth, both purees, basil, salt, and pepper. Simmer on low heat for 5 minutes more, until one quarter of the liquid evaporates. Off the heat, stir in the margarine and remove the basil. Sprinkle with Parmesan and serve immediately.
  

Calories: 285, Carbohydrate: 44 g, Protein: 7 g, Total Fat: 9 g, Saturated Fat: 2 g, Sodium: 315 mg, Fiber: 4 g

Summer Corn Fritters

My kids go crazy when I make these, because they make the house smell like french fries.

Photograph “Orange-Glazed Pork”.

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Prep:

15 minutes

Total:

35 minutes

Yield:

Serves 12

• 1 cup medium-ground yellow cornmeal
  
• ½ cup whole-wheat pastry flour
  
• 2 teaspoons baking powder
  
• ¼ teaspoon garlic powder
  
• ¼ teaspoon salt
  
• ¼ teaspoon pepper
  
• 1 cup
  carrot
  or
  cauliflower puree
  
• 1 cup low-fat (1%) buttermilk
  
• 4 slices low-sodium ham, chopped (about ¾ cup), if desired
  
• ½ cup corn kernels, defrosted if frozen, or fresh from 1 ear of corn
  
• 2 scallions, white part only, chopped
  
• 2 large egg whites
  
• 2 tablespoons honey
  
• 2 tablespoons olive oil
  

• 1.
  In a large bowl, mix the cornmeal, flour, baking powder, garlic powder, salt, and pepper.
  
• 2.
  Make a well in the center of the cornmeal mixture with a wooden spoon. In the center of the well, place the carrot or cauliflower puree, buttermilk, ham if using, corn, scallions, egg whites, and honey. Mix the wet ingredients together in the well, slowly combining the corn mixture until just combined, about 10 turns with a wooden spoon. Batter will be lumpy.
  
• 3.
  Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Drop 4 cupfuls of batter into the skillet about 1 inch apart. Cook until golden, 4 to 5 minutes per side, and transfer to a plate. Repeat with the remaining tablespoon of olive oil and batter. Serve immediately.
  

Jessica:

Cooking these in a cast-iron skillet makes them even more crispy and perfect. I use an ice-cream scoop to transfer the batter to the skillet.

With carrot puree:
1 serving = 1 fritter
Calories: 129, Carbohydrate: 25 g, Protein: 4 g, Total Fat: 3 g, Saturated Fat: 0.5 g, Sodium: 180 mg, Fiber: 2 g

With cauliflower puree:
1 serving = 1 fritter
Calories: 121, Carbohydrate: 23 g, Protein: 4 g, Total Fat: 3 g, Saturated Fat: 0.5 g, Sodium: 165 mg, Fiber: 1.5 g

Black Bean Burgers

A great meatless meal that is not just for vegetarians. Meat eaters love these hearty, flavorful burgers too!

Shown here with Corn Bread (recipe “Corn Bread”).

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Prep:

20 minutes

Total:

30 minutes

Yield:

Serves 6

• ½ cup onion, chopped
  
• 2 cloves garlic, minced
  
• 1½ cups mixed vegetables, such as squash, zucchini, peppers, portabella mushrooms, and corn, diced
  
• 3 teaspoons olive oil
  
• 2 (15-ounce) cans low-sodium black beans, drained and rinsed
  
• 1 large egg
  
• 1 cup whole-wheat breadcrumbs
  
• ¼ teaspoon salt
  
• 1 teaspoon pepper
  
• 1 teaspoon chili powder
  
• 6 whole-wheat sandwich buns
  

• 1.
  Sauté the onion, garlic, and vegetables in 1 teaspoon of the olive oil until the vegetables soften.
  
• 2.
  Combine the sautéed vegetables, black beans, egg, breadcrumbs, salt, pepper, and chili powder in the bowl of an electric mixer. Using a paddle, blend until some of the beans are broken up and the mixture begins to hold together. Form the mixture into 6 patties.
  
• 3.
  Sauté the patties in the remaining 2 teaspoons of olive oil until browned, approximately 2 to 3 minutes per side. Serve on toasted sandwich buns.
  

Jerry:

These are fantastic! And I am a hamburger lover.

Calories: 387, Carbohydrate: 68 g, Protein: 20 g, Total Fat: 5.5 g, Saturated Fat: 0.5 g, Sodium: 630 mg, Fiber: 17 g

Whole-Grain Winter Salads

A
s someone who loves vegetables, I eat lots of salads. During winter, when so little is in season where I live, it can be difficult to come up with appealing and fresh-tasting ideas. One way to adjust to the months—and to “winterize” salads a bit—is by using whole grains. Simply adding healthy grains makes salads more interesting and turns them into complete meals, low in fat and high in good things like protein, fiber, carbohydrates, and vitamins. As an added bonus, these salads keep well in your fridge for days!

Wheatberry
is easy to cook and has a great shape and mild flavor. Try a salad of grated carrot and fennel, some raisins or diced apples, and a few toasted pecans or walnuts with cooked wheatberries. Add a little orange zest to an oil and vinegar dressing to liven things up.

Farro
has a mild, almost nutty flavor. Farro is used quite a bit in Italy, which is where I first tried it, at a restaurant in Forte dei Marmi, Italy. The salad was made with cubed baked butternut squash, peas (you can use frozen), and sliced red onion, topped with a light vinaigrette.

Quinoa
is a perfect little protein food, light and fluffy and easy to use hot or cold. It goes beautifully with chopped red pepper, feta cheese, black beans, scallions, and some chopped cilantro or parsley. Add a bit of good olive oil and a squeeze of lime.

Rice Pilaf

Using brown rice and cauliflower puree makes a very healthy version of a pilaf. I serve it with almost any chicken, fish, or beef dish.

Photograph “Other Mothers Know Best!”.

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Prep:

5 minutes

Total:
50 minutes

Yield:
Serves 5

• 2 cloves garlic, chopped
  
• 1 teaspoon olive oil
  
• 1 cup brown rice
  
• ½ cup
  cauliflower puree
  
• 1¼ cups low-fat, reduced-sodium chicken broth
  
• ¼ teaspoon salt
  

• 1.
  In a heavy-bottomed saucepan, sauté the garlic in the olive oil until it just begins to turn golden on the edges. Add the uncooked rice and toss to coat, approximately 30 seconds.
  
• 2.
  Add the cauliflower puree, chicken broth, and salt. Cover and bring to a boil. Turn the heat down to a simmer and cook with the lid tightly in place, approximately 45 minutes, or until the rice is tender. Do not stir!
  
• 3.
  Let the rice stand 5 minutes. Fluff with a fork and serve.
  

Shepherd, Sascha, and Julian:
This is our favorite rice. We could eat it every night!

Calories: 154, Carbohydrate: 30 g, Protein: 4 g, Total Fat: 2 g, Saturated Fat: 0.5 g, Sodium: 140 mg, Fiber: 2 g

Cauliflower Gratin

I got my kids eating whole cauliflower because of this miracle recipe! I also make a broccoli version the same way.

Photograph “Lemon Chicken”.

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Prep:

15 minutes

Total:
30 minutes

Yield:
Serves 6

• 1 medium head cauliflower
  
• 1 tablespoon trans-fat-free soft tub margarine spread
  
• 2 teaspoons flour (all-purpose or whole-wheat)
  
• 1 cup nonfat (skim) milk
  
• ½ cup reduced-fat (2%) shredded cheddar cheese
  
• ½ cup
  butternut squash
  or
  carrot puree
  
• ½ teaspoon salt
  
• ¼ teaspoon pepper
  
• 2 tablespoons grated Parmesan