Main meals
These main meal recipes provide you with a variety of options so you’re never bored with the same-old, same-old dishes. Best of all, there’s plenty of great food here so everyone can share, including Miso-Glazed Salmon with Bok Choy, Crab Cakes, and Black Bean Tostadas with Salsa. There won’t be any of that I’m-on-a-diet-and-have-to-eat-something-plain apology at the table. For oohs and aahs at the table, definitely prepare the Snapper and Asparagus en Papillote—moist fish gently oven baked in parchment paper.
Rosemary Chicken and Wild Rice
Chicken, rosemary, and garlic are a classic combination. In this recipe, the chicken breasts are quickly cooked on top of the stove, making this dinner an easy task. Start the wild rice first since it takes time to cook.
TOTAL TIME: 1 HOUR
2½ cups water
¾ cup uncooked wild rice
1 teaspoon extra-virgin olive oil
4 boneless, skinless chicken breasts, cut into 1"-wide strips
Sea salt
Ground black pepper
2 cloves garlic, minced
1 tablespoon chopped fresh rosemary leaves
1 tablespoon agave nectar or honey
1 tablespoon Dijon mustard
In a saucepan over medium-high heat, bring the water to a boil. Stir in the rice, reduce the heat, cover, and simmer gently for 40 to 45 minutes, or until the kernels puff open. Fluff the rice with a fork and simmer for 5 minutes. Drain any excess liquid from the pan and set aside.
In a large skillet over medium-high heat, heat the oil. Season the chicken with salt, pepper, garlic, and rosemary. Cook the chicken for 6 to 8 minutes, turning the chicken once, or until the chicken is no longer pink and the juices run clear.
Add the agave or honey, mustard, and reserved rice to the skillet and cook, stirring occasionally, for 2 to 3 minutes to coat the chicken and rice thoroughly.
Makes 4 servings
Grilled Herb Chicken
The chicken is mixed with herbs and garlic before it’s cooked in a grill pan. Because there’s oil in the marinade, the grill pan needs no oiling that day. The chicken, which is pounded to an even thickness, cooks quickly. If you’re short on time, the chicken and marinade can be prepared and refrigerated up to 4 hours before grilling.
TOTAL TIME: 20 MINUTES
4 boneless, skinless chicken breast halves, pounded to an even thickness
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 teaspoon fresh thyme leaves or ¼ teaspoon dried
1 teaspoon fresh rosemary leaves
½ teaspoon sea salt
¼ teaspoon minced garlic
Preheat a grill pan over medium heat.
Meanwhile, in a resealable plastic bag, combine the chicken, oil, oregano, thyme, rosemary, salt, and garlic. Shake the sealed bag to coat the chicken. Transfer the chicken to the grill pan and cook, turning once, for 6 to 8 minutes, or until a thermometer inserted in the center registers 165°F and the juices run clear.
Transfer the chicken to a serving platter and let it stand for 3 minutes to reabsorb the juices before slicing and serving.
Chicken and Vegetable Stir-Fry
This stir-fry makes for the perfect weeknight meal. For variety, add mushrooms, bell peppers, and other vegetables to the mix. The secret to a successful stir-fry is to make sure all of the vegetables are cut approximately the same size for even cooking.
TOTAL TIME: 1 HOUR
2½ cups water
1 cup uncooked brown rice
¼ cup low-sodium chicken broth
2 tablespoons gluten-free soy sauce or tamari
1 teaspoon vegetable oil
4 boneless, skinless chicken breast halves, sliced into ¼" strips
1 tablespoon minced garlic
2 teaspoons grated fresh ginger
2 cups broccoli florets
1 cup snap or snow peas
½ cup chopped carrots 2 cups baby spinach 1 cup bean sprouts
3 scallions, chopped
In a saucepan over medium-high heat, bring the water to a boil. Stir in the rice, reduce the heat, cover, and simmer gently for 40 to 45 minutes, or until the kernels puff open. Fluff the rice with a fork and simmer for 5 minutes. Drain any excess liquid from the pan and set aside.
Meanwhile, in a small bowl, whisk together the broth and soy sauce or tamari. Set aside.
In a large skillet over medium-high heat, heat the oil and swirl the pan to coat. Cook the chicken, stirring, for 3 to 4 minutes, or until it browns and is partially cooked. Add the garlic and ginger and cook, stirring constantly, for 15 seconds. Add the broccoli, peas, and carrots and cook, stirring constantly, for 3 to 4 minutes, or until tender-crisp. Add the spinach, sprouts, scallions, and reserved broth mixture. Cook, stirring constantly, for 3 to 4 minutes, or until the spinach wilts and the chicken is no longer pink and the juices run clear.
Fluff the rice with a fork and divide it among 4 plates. Spoon the chicken mixture over the rice and serve.
Makes 4 servings
Chicken Skewers with Honey-Lime-Chile Sauce
When making chicken skewers, I find that chicken thighs are less prone to drying out on the grill. If using wooden skewers, soak them in water for 15 to 30 minutes so they don’t burn on the grill.
TOTAL TIME: 30 MINUTES + MARINATING TIME
SAUCE
3 tablespoons honey
3 tablespoons gluten-free soy sauce or tamari
1½ tablespoons sambal oelek
1 tablespoon peanut oil
Grated peel of 1 lime
Juice of 2 limes
3 cloves garlic, chopped
1½" piece fresh ginger, chopped
CHICKEN
1 pound boneless, skinless chicken thighs, fat trimmed and cut into 2" pieces
½ pineapple, cut into 1" chunks Lime wedges (optional) Cilantro sprigs (optional)
To make the sauce: In a blender, combine the honey, soy sauce or tamari, sambal oelek, oil, lime peel, lime juice, garlic, and ginger. Blend until smooth. Remove ⅓ cup of the marinade to a small bowl, cover, and refrigerate until ready to serve as a sauce.
To make the chicken: In a bowl, combine the chicken and the remaining marinade. Toss well, cover, and refrigerate for at least 6 hours or overnight.
Preheat the grill to medium high. Alternately thread 2 pieces of chicken onto skewers, folding the pieces over if they are too long and thin, with 1 piece of pineapple until all of the chicken and pineapple has been used. Grill the skewers, covered, for 8 to 10 minutes, turning occasionally, or until the juices run clear. (Lower the heat or move the skewers to a cooler part of the grill if the chicken is browning too fast.) Transfer the skewers to a platter and drizzle with the reserved sauce. Garnish the platter with lime wedges and cilantro sprigs (if desired).
Makes 4 servings
Chicken Tacos
Who doesn’t like chicken tacos topped with avocado, tomatoes, and a few drops of hot sauce? Kids never turn down tacos, making them a favorite weeknight supper. It’s easy to roast the chicken, but if you prefer, grill it in a grill pan, as described here.
TOTAL TIME: 30 MINUTES
TACO SEASONING
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon sea salt
1 teaspoon ground black pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon dried oregano
¼ teaspoon paprika
¼ teaspoon crushed red-pepper flakes (optional)
TACOS
4 boneless, skinless chicken breast halves, pounded to an even thickness
2 tablespoons Taco Seasoning
¼ cup lime juice
1 cup shredded romaine lettuce
½ cup chopped tomatoes 2 scallions, thinly sliced
1 avocado, pitted, peeled, and chopped
8 soft corn tortillas (6" diameter), warmed Hot sauce (optional)
Preheat the oven to 350°F.
To make the taco seasoning: In a small bowl, whisk together the chili powder, cumin, sea salt, black pepper, garlic powder, onion powder, oregano, paprika, and red-pepper flakes (if using) until combined. You can also put all of the ingredients in a jar, cover it, and shake it until they are combined. Store in an airtight container for up to 6 months.
To make the tacos: In a resealable plastic bag, combine the chicken and taco seasoning. Shake the sealed bag to coat the chicken with the seasoning.
In a baking dish large enough to hold the chicken in a single layer, pour the lime juice. Arrange the chicken in the dish and bake for 15 to 20 minutes, or until a thermometer inserted in the center registers 165°F and the juices run clear.
Let the chicken rest for 5 minutes before slicing into bite-size pieces. Divide the lettuce, tomatoes, scallions, avocado, and chicken among the tortillas. Serve with hot sauce on the side, if desired.
Makes 4 servings
Miso-Glazed Salmon with Bok Choy
Rich, tender salmon stands up beautifully to a sweet-and-salty miso glaze. When teamed with wilted bok choy, it becomes a meal fit for guests. See this page for an explanation of the different kinds of miso.
TOTAL TIME: 30 MINUTES
2 tablespoons white or yellow miso paste
1½ tablespoons gluten-free, reduced-sodium soy sauce or tamari 1 tablespoon mirin or rice vinegar 2 teaspoons grated fresh ginger
2 teaspoons honey
4 center-cut salmon fillets (1½ pounds total)
2 pounds bok choy
2 teaspoons peanut oil
2 shallots, chopped
2 cloves garlic, chopped Grated peel of 1 lemon Juice of ½ lemon Sea salt
2 teaspoons black sesame seeds
1 scallion, green part only, thinly sliced
Preheat the oven to 400°F.
In a small bowl, whisk together the miso, soy sauce or tamari, mirin or vinegar, ginger, and honey. On a baking sheet lined with parchment paper, arrange the salmon and brush with the miso mixture. Let the salmon stand for 10 minutes.
Bake the salmon for 10 minutes, or until opaque.
Meanwhile, separate the bok choy stems from the leaves. Slice the stems into thin strips and slice the leaves in half.
In a wok or large skillet over medium heat, heat the oil. Cook the sliced bok choy stems, shallots, and garlic for 3 minutes, or until the stems are tender. Stir in the bok choy leaves and lemon peel and cook just until the leaves wilt slightly. Remove from the heat, stir in the lemon juice, and season with salt to taste.
Place the salmon and bok choy on 4 plates and sprinkle with the sesame seeds and scallion.
Makes 4 servings
Snapper and Asparagus en Papillote
This is the final meal of the 14-day Healthy You Diet. What a way to end your 2 weeks! Enjoy every bite of this dish—you deserve it!
TOTAL TIME: 45 MINUTES
2½ cups water
¾ cup uncooked brown basmati rice
4 snapper or halibut fillets (1½ pounds total)
Sea salt
Ground black pepper
1 tablespoon extra-virgin olive oil
24 thin asparagus spears, trimmed
1 lemon, thinly sliced
2 tablespoons chopped fresh dill or flat-leaf parsley, or 1½ teaspoons dried dill
In a saucepan over medium-high heat, bring the water to a boil. Stir in the rice, reduce the heat, cover, and simmer gently for 40 to 45 minutes, or until the kernels puff open. Fluff the rice with a fork and simmer for 5 minutes. Drain any excess liquid from the pan and set aside.
Meanwhile, preheat the oven to 375°F.
Cut 4 sheets of parchment paper, each approximately 18" × 12". Fold the parchment in half the long way. Using scissors, cut a large heart out of each piece of paper, beginning the cut on the fold.
Season both sides of the fish lightly with salt and pepper. Place 1 fillet on one half of a parchment heart, leaving at least a 1" border. Drizzle with one-quarter of the oil and top with 6 asparagus spears and a few lemon slices. Sprinkle with one-quarter of the dill or parsley. Fold the other side of the heart over the fish and twist the edges together to make a seal. Fold the bottom edge under the packet to keep it from opening during cooking. Repeat with the remaining ingredients.
Transfer the packets to 2 baking sheets and bake for 12 to 15 minutes. Using oven mitts or tongs, transfer the packets to 4 plates. Be sure everyone is at the table to open their packet with scissors. Take care because the steam is hot. Serve with the rice.
Makes 4 servings
Steamed Sole with Butternut Squash Puree
Steaming fish results in moist fish without any added fat. It’s a particularly quick and easy technique to use with delicate fish such as sole, but it works well with other fish, too. If you can’t find sole, try steaming flounder, red snapper, or other thin whitefish. Many markets now sell peeled and cubed butternut squash.
TOTAL TIME: 25 MINUTES
2 teaspoons extra-virgin olive oil
1 leek, white and light green parts, thinly sliced
2 cloves garlic, sliced
3 cups peeled and cubed butternut squash
1 cup low-sodium chicken broth or vegetable broth ¼ teaspoon sea salt + more to taste
¼ teaspoon ground black pepper + more to taste
1 teaspoon grated lemon peel
4 sole fillets (1–1½ pounds total)
2 cups arugula
2 teaspoons balsamic vinegar
In a medium saucepan over medium heat, heat the oil. Cook the leek and garlic until the leek softens, about 3 minutes. Add the squash, broth, ¼ teaspoon salt, and ¼ teaspoon pepper. Bring to a boil, lower the heat, cover, and simmer for 15 minutes, or until the squash is tender. Transfer the mixture to a blender or food processor. Add the lemon peel and blend or process until smooth. The puree should be slightly thick. If too thin, strain through a fine-mesh sieve.
On a steamer tray lined with parchment paper, arrange the fish and season with salt and pepper. Steam over 2" of water for 7 minutes, or until it flakes easily.
Toss the arugula with the vinegar and salt and pepper to taste.
Spread the squash puree on 4 plates. Nestle the fish into the sauce and garnish with the arugula.
Makes 4 servings
Garlic Shrimp Pasta with Roasted Tomatoes
Shrimp, garlic, and pasta are a favorite combination. Add some roasted cherry tomatoes; roasting them emphasizes their inherent sweetness. Serve with a green salad tossed with Italian Vinaigrette for a complete meal.
TOTAL TIME: 25 MINUTES
2 pints cherry tomatoes
5 teaspoons extra-virgin olive oil, divided
Sea salt
¾ pound gluten-free brown rice pasta (such as spaghetti or linguine) ⅔ cup roughly chopped fresh flat-leaf parsley
3 cloves garlic, thinly sliced ¼ teaspoon red-pepper flakes
1 pound large shrimp, peeled and deveined Ground black pepper
Juice of ½ lemon
2 tablespoons chopped chives
Preheat the oven to 400°F.
In a large bowl, toss the tomatoes with 2 teaspoons of the oil and a pinch of salt. Spread the tomatoes on a baking sheet and roast for 12 minutes, or until they begin to shrivel and are slightly collapsed.
Meanwhile, prepare the pasta according to package directions. Drain, return to the pot, and toss with the parsley.
In a large skillet over medium heat, heat the remaining 3 teaspoons oil until the oil shimmers. Cook the garlic and red-pepper flakes, stirring often, for 30 seconds, or until the garlic is fragrant and slightly golden. Add the shrimp and cook, stirring, for 2 to 3 minutes, or until opaque. Season with salt and black pepper to taste.
Divide the pasta among 4 plates and top with the shrimp and roasted tomatoes. Drizzle with the lemon juice and garnish with the chives.
Makes 4 servings
Halibut with Tomato-Mango Salsa
Halibut is a lean, mild, and sweet-tasting fish with a firm but tender texture. The secret is not to overcook it.
TOTAL TIME: 35 MINUTES
¾ cup uncooked quinoa 2 cups water
SALSA
1 tomato, chopped
½ cup chopped mango
½ cup finely chopped red onion ¼ cup chopped cilantro
2 tablespoons lime juice Sea salt
Ground black pepper
FISH
4 halibut or cod fillets (1½ pounds total)
½ tablespoon extra-virgin olive oil Sea salt
Ground black pepper
In a saucepan over medium-high heat, combine the quinoa and water and bring to a boil. Reduce the heat to low, cover, and cook for 15 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff the quinoa with a fork and transfer to a medium bowl.
To make the salsa: In a mixing bowl, combine the tomato, mango, onion, cilantro, and lime juice.
Season with salt and pepper to taste and set aside.
To make the fish: Preheat the broiler. Lightly brush the fish with the oil and season lightly with salt and pepper. Place the fish on a shallow broiler pan and broil for 5 to 7 minutes on each side, or until it flakes easily. (The thickness of the fish will determine the cooking time.)
Place each fillet on a plate and top with the salsa. Serve with the quinoa.
Makes 4 servings
Fish Tacos with Mango-Avocado Salsa
Fish tacos served in restaurants are often battered and deep-fried. There’s no need for that.
Giving the fish a quick turn in the skillet allows its freshness to shine through. Some Mango-
Avocado Salsa is a nice change-up from tomato salsa.
TOTAL TIME: 30 MINUTES
1 cup shredded cabbage
1 avocado, pitted, peeled, and chopped
1 mango, pitted, peeled, and chopped
2 tablespoons chopped red onion
2 tablespoons chopped cilantro
1 tablespoon lime juice
Sea salt
Ground black pepper
½ teaspoon extra-virgin olive oil 1 pound cod or mahi mahi fillets
8 corn tortillas (6" diameter), warmed Lime wedges
In a medium bowl, combine the cabbage, avocado, mango, onion, cilantro, lime juice, and salt and pepper to taste. Set aside at room temperature.
In a large nonstick skillet over medium-high heat, heat the oil. Season the fillets lightly with salt and pepper and cook for 3 minutes on each side, or until the fish flakes easily. (The cooking time will depend on the thickness of the fish.)
Divide the fish and cabbage salad among the tortillas and serve with lime wedges.
Makes 4 servings
Seared Scallops and Succotash
Grown in deep ocean waters, meaty sea scallops are 1 to 2 inches in diameter and are best when quickly seared or grilled. Dry the scallops thoroughly, so they become crispy in the pan. If using fresh corn, remove the kernels from 1 to 2 ears.
TOTAL TIME: 30 MINUTES
3 cups water
¾ cup fresh or frozen corn kernels ½ cup baby lima beans or edamame 1 cup quartered cherry tomatoes
1 avocado, pitted, peeled, and chopped
1 red bell pepper, chopped ½ cup chopped red onion
¼ cup chopped fresh flat-leaf parsley
4 tablespoons extra-virgin olive oil, divided Juice of ½ lemon
1 clove garlic, chopped Sea salt
1 pound sea scallops Ground black pepper
2 tablespoons chopped fresh chives
In a medium saucepan, bring the water to a boil. Simmer the corn and lima beans or edamame for 3 minutes, or until tender. Drain. When cool, transfer to a large bowl and add the tomatoes, avocado, bell pepper, onion, and parsley.
In a small bowl, whisk together 2 tablespoons of the oil, the lemon juice, garlic, and ¼ tea-spoon of salt. Drizzle the dressing over the vegetables and toss well. Taste and adjust the seasoning, if needed. Set aside.
Pat the scallops dry with paper towels and then season with salt and pepper. In a large skillet over medium-high heat, heat the remaining 2 tablespoons oil until shimmering. Place the scallops at least 1" apart in the skillet and cook undisturbed for 2 minutes, or until the bottom edges are golden and they release easily. Gently turn the scallops and cook for 1 to 2 minutes, or until opaque on the inside and golden brown on the outside.
Divide the succotash among 4 serving plates and top with the scallops. Sprinkle with the chives before serving.
Makes 4 servings
Flank Steak with Arugula
Lean flank steak has a nice beefy flavor, and it takes well to all kinds of marinades, like this one made with lime juice, garlic, and balsamic vinegar. Flank steak is best when grilled to rare or medium-rare, then sliced and layered on some peppery arugula.
TOTAL TIME: 30 MINUTES
Juice of 2 limes
2 cloves garlic, minced
3 tablespoons balsamic vinegar
1 teaspoon extra-virgin olive oil
¼ teaspoon sea salt
¼ teaspoon ground black pepper 1 pound flank steak
5 ounces arugula
¼ cup White Balsamic Vinaigrette
In a resealable plastic bag, combine the lime juice, garlic, vinegar, oil, salt, and pepper. Add the steak and shake gently to coat. Put the sealed bag in a shallow dish and refrigerate for 10 to 15 minutes.
Preheat a grill pan over medium-high heat. Lift the steak from the bag and let any excess marinade drip off. Discard the marinade. Grill the steak for 5 to 7 minutes on each side for medium-rare or until a thermometer inserted in the center registers 145°F. Transfer the steak to a cutting board and let it rest for 5 to 10 minutes to reabsorb its juices. Thinly slice the steak across the grain.
In a medium bowl, toss the arugula with the vinaigrette. Divide the salad among 4 plates, top with the sliced steak, and serve.
Makes 4 servings
Pasta Primavera
Primavera means spring in Italian. Even though the original preparation featured just springtime vegetables—fresh peas, tiny asparagus, and small onions—pasta primavera is made with seasonal vegetables throughout the year. I like to include broccoli, mushrooms, and summer squash, but feel free to use cauliflower, carrots, and red or yellow bell peppers.
TOTAL TIME: 20 MINUTES
8 ounces brown rice fettuccine
1 cup broccoli florets
½ cup sliced mushrooms
½ cup sliced zucchini
½ cup sliced yellow squash
1 teaspoon extra-virgin olive oil
1 large tomato, chopped
1 clove garlic, minced (optional)
Sea salt
Ground black pepper
Prepare the pasta according to package directions.
In a large saucepan with a steamer basket, bring 1" of water to a boil. Steam the broccoli, mushrooms, zucchini, and yellow squash in the basket for 5 minutes, or until tender. (The time depends on the individual vegetables. The mushrooms will be tender before the squash, for instance.) Transfer to a colander to drain. Set aside.
In a large skillet over medium heat, heat the oil. Cook the tomato and garlic (if desired), stirring frequently, for 1 minute. Add the steamed vegetables, season with salt and pepper to taste, and cook for 1 minute. Place the pasta in a serving bowl and top with the vegetable mixture.
Makes 4 servings
It’s no secret that pasta is one of America’s favorite foods. With more than 600 shapes and sizes, there’s something for everyone. This roasted vegetable pasta recipe is made with wheat-free brown rice pasta. We eat this dish almost weekly in my house. Feel free to substitute quinoa pasta.
TOTAL TIME: 30 MINUTES
8 ounces brown rice rotini pasta (or other preferred shape)
½ pint cherry tomatoes
8 cremini mushrooms, sliced
½ yellow onion, sliced
8–10 asparagus spears, trimmed and cut into 2" pieces
1 clove garlic, thinly sliced
2 tablespoons extra-virgin olive oil
½ teaspoon sea salt
¼ teaspoon ground black pepper
¼ cup chopped basil leaves
12 Parmesan shavings, each about 2" long (optional)
Cook the pasta according to package directions.
Preheat the oven to 450°F.
In a medium bowl, combine the tomatoes, mushrooms, onion, asparagus, and garlic. Add the oil, salt, and pepper and toss well to coat thoroughly. Arrange the vegetables in a single layer in a baking dish and bake for 10 minutes. Turn the vegetables over and cook for 10 minutes, or until they’re tender and lightly browned. Remove from the oven. Divide the pasta and vegetables among 4 plates and top with the basil and Parmesan shavings (if desired).
Makes 4 servings
Poached Egg Rice Bowl with Basil Oil
This rice bowl is a take on bibimbap, the popular Korean dish of rice topped with an egg and vegetables. I like to drizzle on some bright green basil oil for a colorful touch.
TOTAL TIME: 45 MINUTES
1 cup uncooked long-grain brown rice
2¼ cups + 2 tablespoons water
Sea salt
½ cup packed fresh basil leaves ¼ cup extra-virgin olive oil
2 tablespoons distilled vinegar or rice vinegar
4 large eggs
3 cups baby spinach or baby kale leaves ⅔ cup thinly sliced radishes
½ cup sliced, dry-packed sun-dried tomatoes Ground black pepper
In a medium saucepan, combine the rice and 2¼ cups of the water. Add a pinch of salt and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 30 minutes, or until tender. Remove the pan from the heat and let stand, covered, for 10 minutes.
In a blender, combine the basil, oil, a pinch of salt, and the remaining 2 tablespoons water. Blend until almost smooth. Scrape down the sides of the blender’s canister as needed. Add a little more water if needed to help with the blending. Strain through a fine-mesh sieve set over a bowl and press down with a spatula to extract as much oil as possible. Discard the solids.
Fill a large skillet with water. Add the vinegar and bring the water to a boil over high heat. Break the eggs into 4 separate teacups or small bowls. When the water comes to a boil, slide the pan off the heat and gently tip the eggs into the pan. Cover the pan tightly and let it sit for 4 minutes, or until the whites are set and the yolks are still runny.
Fluff the rice with a fork. Divide the rice among 4 serving bowls and top with the spinach or kale, radishes, and tomatoes. Using a slotted spoon, carefully remove the poached eggs from the water, letting the excess water drip off. Set 1 egg in each bowl, drizzle the basil oil over the eggs, and season to taste with black pepper.
Makes 4 servings
Mediterranean Flatbread Pizzas
Those who know me well know that flatbread pizza is one of my favorite indulgences. The flatbreads and pesto can be made up to 3 days in advance, but assemble the pizzas just before cooking them. The pesto recipe makes more than you’ll need for these pizzas; keep leftover pesto to use on wraps or as a pasta topping.
TOTAL TIME: 1 HOUR 30 MINUTES
FLATBREADS
1 large egg
¾ cup brown rice flour ½ cup quinoa flour
1 tablespoon chopped fresh rosemary or thyme ¼ teaspoon sea salt
1 cup water
PESTO
1 cup cilantro
1 cup fresh basil leaves
⅓ cup grated Parmesan cheese ¼ cup walnut pieces
2 cloves garlic, chopped Juice of ½ lemon
¼ cup extra-virgin olive oil
TOPPINGS
1 tablespoon extra-virgin olive oil
½ cup drained and sliced marinated artichoke hearts 1 cup quartered cherry tomatoes
⅓ cup pitted and sliced kalamata olives 3 ounces soft goat cheese, crumbled
2 tablespoons capers, drained (optional)
To make the flatbreads: In a large bowl, lightly beat the egg. Stir in the rice flour, quinoa flour, rosemary or thyme, and salt. While stirring, slowly add the water and gently mix. The batter should be the consistency of pancake batter. If too thick, stir in more water a tablespoon at a time. If too runny, stir in additional flour a tablespoon at a time. Let the dough sit at room temperature for 1 hour, or until double in bulk.
To make the pesto: In a food processor, combine the cilantro, basil, Parmesan, walnuts, garlic, and lemon juice. Pulse until coarsely minced. With the machine running, pour the oil through the feed tube in a slow stream until the pesto is smooth. Pour the pesto into a bowl, cover, and set aside.
Heat an 8" or 10" cast-iron or nonstick skillet over medium heat. Pour ½ cup of the batter into the pan and rotate it in a circular motion to spread the batter over the bottom of the pan. Cook for 2 to 3 minutes, or until the underside of the flatbread browns. Turn and cook for 2 minutes, or until golden on both sides. Repeat with the remaining batter to make 4 flatbreads.
Preheat the oven to 350°F. Put the breads on a baking sheet (you may need 2 baking sheets) and spread 2 to 3 tablespoons of the reserved pesto on top of each. Top each with equal amounts of oil, artichoke hearts, tomatoes, olives, goat cheese, and capers (if desired). Bake for 8 to 10 minutes, or until the toppings and flatbreads are warmed through and the cheese melts.
Makes 4 servings
When stir-frying, it’s important to prep all of the ingredients and have them organized near the stove. This way, you can easily and efficiently add them to the pan when things start happening quickly. Broccoli florets are a great addition to this stir-fry, which is given a little heat from the sambal oelek, or chile paste. This stir-fry packs a protein punch by using quinoa instead of rice.
TOTAL TIME: 30 MINUTES
2 cups water
1 cup quinoa
½ cup orange juice
2 tablespoons gluten-free, reduced-sodium soy sauce or tamari
1 tablespoon minced fresh ginger
2 teaspoons toasted sesame oil
2 teaspoons sambal oelek
2 teaspoons cornstarch
¼ teaspoon ground black pepper 1 tablespoon peanut oil
1 pound large shrimp, peeled and deveined
1 large red bell pepper, thinly sliced
1 head broccoli, cut into florets
2 cups chopped pineapple
½ cup unsalted roasted cashews 3 scallions, thinly sliced
In a saucepan over medium-high heat, combine the quinoa and water and bring to a boil. Reduce the heat to low, cover, and cook for 15 minutes, or until the water is absorbed. Set aside, covered, to steam for 5 minutes. Fluff the quinoa with a fork and transfer to a medium bowl.
In a medium bowl, whisk together the orange juice, soy sauce or tamari, ginger, sesame oil, sambal oelek, cornstarch, and black pepper and set aside.
Heat a wok or large skillet over medium-high heat. Add the peanut oil, swirl to coat, and cook the shrimp for 2 minutes, or just until opaque. Remove the shrimp from the pan and set aside. Add the bell pepper and broccoli to the wok and cook, stirring constantly, for 3 minutes, or just until the vegetables are tender-crisp. Return the reserved shrimp to the wok along with the pineapple, cashews, and scallions. Pour in the reserved orange sauce, toss to coat, and heat for 1 minute.
Divide the quinoa among 4 plates and top with the shrimp stir-fry. Spoon any remaining orange sauce over the shrimp.
Makes 4 servings
Crab Cakes
Crab cakes are a treat anytime, but they are especially welcome on the first day of the Clean Phase of the Healthy You Diet. My crab cakes are flavorful and light, but still filling. Serve them with a side of steamed green beans.
TOTAL TIME: 20 MINUTES
1 pound lump crab, cleaned of shell pieces
2 large egg whites
2 shallots, finely chopped
¼ cup finely chopped green or red bell pepper
¼ cup unsweetened almond milk
2 tablespoons Dijon mustard
2 tablespoons finely chopped fresh Italian parsley
1 teaspoon crab-boil seasoning
1 teaspoon ground white pepper
2 tablespoons gluten-free oat flour
1 tablespoon extra-virgin olive oil Lemon wedges
In a medium bowl, combine the crab, egg whites, shallots, bell pepper, almond milk, mustard, parsley, crab-boil seasoning, and white pepper just until mixed. Divide into 8 small cakes. In a shallow dish, place the oat flour. Lightly coat each crab cake on both sides with the oat flour.
In a large skillet over medium heat, heat the oil and swirl to coat the pan. Cook the crab cakes for 8 to 12 minutes, turning once, or until golden. Serve with lemon wedges.
Makes 4 servings
While pesto can be served on any pasta, I use penne or another short shape like fusilli. Make the pesto ahead or prepare it while the pasta is cooking. Some people like a smooth, creamy puree, while others prefer a little coarseness so they can taste the nuts. It’s up to you. Stir the pesto into the hot pasta just before serving.
TOTAL TIME: 15 MINUTES
¼ cup toasted pine nuts or walnuts 2 cups fresh basil leaves
1 clove garlic
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ cup extra-virgin olive oil
12 ounces brown rice pasta (such as penne or fusilli)
In a food processor, pulse the nuts until finely ground. Add the basil, garlic, salt, and pepper and pulse until finely chopped. With the food processor running, add the oil in a slow stream until the pesto reaches the desired consistency.
Prepare the pasta according to package directions. Divide the pasta among 4 bowls and top each with some of the pesto.
Makes 4 servings
Black Bean Tostadas with Salsa
Spicy black beans are great on toasted tortillas, topped with homemade salsa. Toasting the tortillas in the oven makes them crispy and aromatic. This is one of my go-to meals on busy weeknights when I don’t have a lot of time to pull dinner together.
TOTAL TIME: 20 MINUTES
SALSA
½ cup chopped tomatoes
½ avocado, peeled and chopped 1 tablespoon finely chopped onion
1 tablespoon minced jalapeño chile pepper (optional; wear plastic gloves when handling) ⅛ teaspoon sea salt
2 teaspoons lime juice
BLACK BEANS
2 cans (15 ounces each) black beans, rinsed and drained
¼ cup hot sauce
2 tablespoons water
8 corn tortillas (6" diameter)
1 cup shredded lettuce
Preheat the oven to 350°F.
To make the salsa: In a small bowl, combine the tomatoes, avocado, onion, pepper (if desired), salt, and lime juice.
To make the beans: In a blender or food processor, combine the beans, hot sauce, and water. Blend or process until smooth. Pour the bean mixture into a saucepan and heat over low heat.
Arrange the tortillas on a baking sheet or place them directly on the oven rack and bake for 6 to 10 minutes, turning once, or until they become crispy and start to brown.
Top each tortilla with some of the warmed black beans, salsa, and lettuce before serving.
Makes 4 servings
Reviewed by A.B
on
October 17, 2021
Rating:
No comments: