Penne with Broccoli, Sun-Dried Tomato, and Lime

Penne with Broccoli, Sun-Dried Tomato, and Lime
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 3 cups bite-size pieces of broccoli florets
  • 12 oz penne pasta
  • [q:1/2] cup oil-packed sun-dried tomato slices
  • 2 garlic cloves, minced
  • [q:1/4] cup freshly squeezed lime juice (from 1 large lime)
  • Salt and freshly ground black pepper
Directions
  1. Steam broccoli for 5 minutes until tender. Set aside.
  2. Cook pasta according to package directions. Drain pasta, reserving [q:1/4] cup of the cooking water. Set aside.
  3. Heat sun-dried tomatoes and their oil over medium heat in a large saucepan. Add garlic and sauté for 2 minutes.
  4. Add pasta, reserved cooking water, steamed broccoli, and lime juice to sun-dried tomato mixture. Season to taste with salt and pepper. Toss to combine.
Nutrition Info
355 Calories, 15 g Protein, 73 g Carbohydrates, 3 g Fiber, 3 g Total fat (1 g sat), 357 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:4] Vitamin B1 (thiamine), Phosphorus, [nutrition:3] Vitamin B3 (niacin), Magnesium, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B6, Folate, Iron, Zinc, [nutrition:1] Potassium

Basmati Rice Pilaf with Shiitake Mushrooms and Walnuts

Basmati Rice Pilaf with Shiitake Mushrooms and Walnuts
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
  • 3 leeks
  • 2 cups shiitake mushrooms
  • 2 Tbsp vegetable oil, divided
  • 3 garlic cloves, chopped
  • [q:1/2] tsp salt
  • 1 cup brown basmati rice
  • 2 cups low-sodium vegetable broth
  • [q:1/2] cup toasted walnuts, roughly chopped
  • 3 scallions, chopped
Directions
  1. Rinse leeks well. Chop white and light green parts into [q:1/2]-inch dice.
  2. Stem mushrooms. Discard stems or save for another use such as making broth. Slice caps thinly and set aside.
  3. Heat 1 tablespoon of the oil in a medium-size pot over medium heat. Sauté leeks and garlic until leeks are soft. Add salt and rice. Sauté rice grains for 2 to 3 minutes to toast them. Add broth and bring mixture to a boil. Cover, reduce heat to low, and cook for 45 minutes.
  4. Meanwhile, heat remaining tablespoon of oil in a skillet. Sear mushrooms until they turn golden.
  5. Stir mushrooms and toasted walnuts into cooked rice. Garnish with scallions and serve.
Nutrition Info
384 Calories, 8 g Protein, 0 mg Cholesterol, 50 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 18 g Total fat (2 g sat), 310 mg Sodium, [nutrition:4] Vitamin A, Vitamin B6, Vitamin K, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, [nutrition:1] Vitamin C, Vitamin E, Folate, Iron, Zinc

Chicken Puttanesca

Chicken Puttanesca
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup plus 2 Tbsp olive oil, divided
  • 1 lb chicken fillets*
  • 1 tsp sea salt, divided
  • [q:1/2] tsp black pepper, divided
  • [q:1/2] cup diced white onion
  • 3 cloves garlic, minced
  • 1 Tbsp Italian seasoning
  • [q:1/2] tsp red pepper flakes
  • 3 anchovy fillets, minced
  • [q:1 1/2] cup crushed tomatoes
  • Juice of 1 lemon
  • [q:1/2] cup Kalamata olives
  • [q:1/4] cup minced fresh parsley
Directions
  1. Heat 2 tablespoons of the oil in a 10-inch or larger cast-iron skillet over medium-high heat. Season chicken with [q:1/2] teaspoon of the salt and [q:1/4] teaspoon of the black pepper. Sear chicken for 3 to 4 minutes per side, until golden and internal temperature reaches 165°. Transfer chicken to a plate and set aside.
  2. Add remaining [q:1/4] cup oil to skillet and reduce heat to medium. Once oil is hot, add onion and garlic. Cook for 4 to 5 minutes, until onion is soft but not brown.
  3. Add Italian seasoning, red pepper flakes, remaining [q:1/2] teaspoon of salt, remaining [q:1/4] teaspoon of black pepper, and anchovy fillets. Cook mixture for 1 minute, until fragrant.
  4. Add crushed tomatoes and lemon juice. Bring sauce to a simmer and cook for 5 minutes. Return chicken to skillet and add olives and parsley. Cook for 3 to 4 minutes, until chicken is warm. Serve immediately.
Nutrition Info
480 Calories, 23 g Protein, 88 mg Cholesterol, 9 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 40 g Total fat (8 g sat), 599 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin K, [nutrition:3] Vitamin B6, Vitamin C, [nutrition:2] Vitamin E, Iron, Phosphorus, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B12, Potassium, Zinc

Pumpkin Risotto

Pumpkin Risotto
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/2] lb fresh pumpkin
  • 3 cup low-sodium chicken broth
  • 1 Tbsp unsalted butter
  • 1 Tbsp olive oil
  • 1 cup Arborio rice
  • 1 shallot, minced
  • [q:1/2] cup grated Parmesan cheese
  • Salt and freshly ground black pepper
  • 4 fresh sage leaves, chopped 
Directions
  1. Remove seeds and stringy fiber from pumpkin. Grate flesh until you have about 1 cup.
  2. Bring broth to a simmer in a medium saucepan over medium heat. Keep broth at a simmer while making risotto.
  3. In a large saucepan, heat butter and oil over medium heat. Add rice and minced shallot. Cook for 2 minutes, stirring until rice becomes slightly translucent. Add pumpkin.
  4. Ladle about 1 cup of simmering broth into pan with rice. Stir rice constantly until it absorbs all of broth. Continue adding 1 ladle of broth at a time, stirring rice until all broth is absorbed. (This process should take approximately 20 minutes.) When all broth has been used, stir in cheese. Season with salt and pepper.
  5. Serve immediately, garnishing each serving with chopped sage
Nutrition Info
358 Calories, 14 g Protein, 20 mg Cholesterol, 47 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (5 g sat), 567 mg Sodium, [nutrition:5] Folate, [nutrition:3] Vitamin B3 (niacin), Phosphorus, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Calcium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, Vitamin K, Iron, Zinc

Dal Makhani

Dal Makhani
Buttery Black Dal
Prep Time
34 minutes warm-up time, 40 minutes cook time
Number of Servings
16 cups (serves 10)
Ingredients
  • 3 cups sabut urad (whole, dried black dal with skin), picked over and washed
  • 1 cup rajmah (dried red kidney beans), picked over and washed
  • 2 Tbsp ghee or vegetable oil
  • 2 pinches hing (asafoetida) (optional)
  • 1 Tbsp + 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 (2-inch) cinnamon stick
  • 1 cassia leaf (or 3 bay leaves)
  • 1 tsp fenugreek seeds
  • 1 medium yellow or red onion, puréed
  • 1 (2-inch) piece of ginger, puréed
  • 6 cloves of garlic, puréed
  • 2 to 8 fresh Thai or serrano chiles, stems removed and thinly sliced
  • [q:1/2] cup unsalted tomato paste
  • 1 Tbsp + 1 tsp garam masala
  • 1 Tbsp + 1 tsp ground cumin
  • 1 Tbsp + 1 tsp ground coriander
  • 1 Tbsp + 1 tsp red chile powder or cayenne pepper
  • 1 Tbsp + 1 tsp cardamom seeds, ground (optional)
  • [q:1/4] cup kasoori methi (dried fenugreek leaves), lightly hand crushed to release flavor
  • 2 Tbsp salt
  • 10 cups water, for cooking
  • [q:1/2] cup cream (dairy, or alternative, like cashew)
Directions
  1. Soak the urad dal and rajmah together in ample boiled, hot water for at least 1 hour or in room temperature water for 6 hours to overnight. Drain and discard the water.
  2. Place the inner pot in your Instant Pot. Select the SAUTE setting and adjust to MORE. When the indicator flashes HOT, add the ghee. Once the ghee is hot, add the hing, cumin seeds, turmeric, cinnamon, and cassia or bay leaves. Stir and cook for 1 minute until the seeds turn reddish brown. Because the oil pools to the sides, push the spices into the oil along the border of the inner pot so they can cook fully.
  3. Add the fenugreek seeds. Stir and cook for 30 seconds. Be careful not to overcook, as these seeds get bitter quickly.
  4. Add the onions. Stir and cook for 3 minutes.
  5. Add the ginger, garlic, and fresh chiles. Stir and cook for 1 minute.
  6. Press CANCEL. Add the tomato paste, garam masala, ground cumin, coriander, red chile powder, cardamom, kasoori methi, salt, urad dal/rajmah, and cooking water. Stir.
  7. Lock the lid into place and make sure the pressure release valve is set to the sealing position (upwards). Press the PRESSURE COOK button and then press the PRESSURE LEVEL button until the panel reads HIGH. Adjust the cook time to 40 minutes.
  8. Once the cooking is complete, release the pressure naturally for 10 minutes. Then manually release the remaining pressure, press CANCEL, and remove the lid. Remove and discard the cinnamon stick and cassia or bay leaves or leave them in for flavor and eat around them. All the other spices are edible. Gently fold in the cream and stir. Serve with basmati rice or Indian bread like roti or naan.
Nutrition Info
Made with ghee, yellow onion, serrano chiles, cashew milk: 427 Calories, 25 g Protein, 8 mg Cholesterol, 72 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 6 g Total fat (2 g sat), 359 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:4] Vitamin B6, Iron, Phosphorus, [nut:3] Zinc, [nut:2] Magnesium, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E

Eggplant Meatballs with Spicy Marinara

Eggplant Meatballs with Spicy Marinara
Prep Time
60 minutes
Number of Servings
Serves 6
Ingredients

Tomato Sauce

  • 1 Tbsp olive oil
  • [q:1/2] small onion, chopped
  • 4 cloves garlic, chopped
  • 1 Tbsp crushed red pepper flakes
  • 1 (28 oz) can crushed tomatoes
  • Salt and pepper, to taste
  • 2 Tbsp Italian seasoning
  • 1 tsp garlic powder

Eggplant Meatballs

  • 2 lb eggplant, peeled and cut into cubes
  • Salt and pepper, to taste
  • 1 Tbsp garlic powder
  • 2 cups Italian-seasoned breadcrumbs
  • 1 large egg
  • [q:1/4] cup flour
  • [q:1/4] cup shredded Parmesan 
Directions
  1. Preheat oven to 350°F. Line a baking sheet with parchment paper.
  2. Start by making tomato sauce, so it can simmer while meatballs cook. Heat oil over medium-high heat and add onion and garlic. Stir about every 30 seconds. After 2 minutes, add crushed red pepper flakes and continue to cook, still stirring every 30 seconds, for another 3 minutes. Now add tomatoes, salt, pepper, Italian seasoning, and garlic powder. Let simmer on lowest heat setting while making eggplant meatballs.
  3. In a large pot, boil water and add eggplant. Cook until cubes are fork tender, about 10 minutes. Drain eggplant cubes when done and gently press them into a dish towel. Try to remove as much moisture as you can from them.
  4. Add eggplant to a large bowl. Then add salt, pepper, garlic powder, breadcrumbs, egg, flour, and Parmesan cheese.
  5. Roll eggplant into medium-sized meatballs. The consistency can be a little wet to work with. Just do your best; they don’t have to look perfect. Place them onto parchment paper–lined baking sheet and bake for 25 minutes.
  6. The eggplant meatballs are delicate, so gently toss into sauce when done. Serve alone or over pasta or rice.
Nutrition Info
294 Calories, 12 g Protein, 48 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 9 g Fiber, 7 g Total fat (2 g sat), 565 mg Sodium, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin B6, Vitamin K, Folate, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, Iron, [nutrition:1] Vitamin A, Vitamin B12, Vitamin E, Magnesium, Potassium, Zinc

Potato & Mushroom Pierogi

Potato & Mushroom Pierogi
Prep Time
30 minutes
Number of Servings
24 pierogi
Ingredients
Directions

  1. Make Dough

    1. Place flour and sea salt in a medium mixing bowl and mix.
    2. Add water and oil. Mix with a spoon until cool.
    3. Using your hands, form a ball of dough. Place dough on a lightly floured surface and knead 2 to 3 minutes.
    4. Place back in mixing bowl, cover, and refrigerate for 30 minutes.

  2. Caramelize Onions

    1. Heat oil in a heavy skillet and sauté onions with a pinch of sea salt until translucent and golden brown, stirring frequently. Set aside.

  3. Boil Potatoes

    1. Place potatoes in a pan with water to cover and add a pinch of salt. Bring to a boil.
    2. Reduce heat to medium and simmer until potatoes are tender.
    3. Remove, pour into a colander, and drain water. Divide in half for each type of filling. Set aside to cool.

  4. Make Mushroom Filling

    1. Place maitake and shiitake in a small saucepan and cover with cold water. Bring to a boil.
    2. Reduce heat and simmer for 10 minutes. Remove, drain, and coarsely chop.
    3. Heat oil in a skillet and sauté fresh mushrooms with the soy sauce for about 2 to 3 minutes.
    4. Add the maitake, shiitake, and garlic. Sauté 3 to 5 minutes.
    5. Add [q:1 1/2] cups of cooked potatoes and mash with a potato masher or fork.
    6. Add [q:1/2] cup caramelized onions, sauerkraut, black pepper, and sea salt. Mix well. Set filling aside.

  5. Make Potato Filling

    1. Heat oil and sauté onions until translucent.
    2. Add [q:1 1/2] cups cooked potatoes and mash with a potato masher or fork.
    3. Add remaining half of the caramelized onions, sauerkraut, salt, and pepper. Mix.

  6. Make Peirogi

    1. Form the Pierogi

      1. Divide the dough into thirds and roll out on a lightly floured surface until about [q:1/8]-inch thick. Using a pastry cutter or glass, cut the dough into 3 to [q:3 1/2]-inch circles for the pierogi shell.
      2. To form the pierogi, place [q:1 1/2] to 2 teaspoons of filling in the center of each dough circle. Moisten edge of half the dough with a little water, fold it over the filling, and pinch the edges together firmly.
      3. Repeat, alternating fillings. Keep the filled pierogi covered until all have been formed.

    2. Boil the Pierogi

      1. Bring 3 to 4 quarts of water to boil in a medium pot.
      2. Working in batches of 5 or 6, cook pierogi in boiling water until they float to the surface - about 3 to 4 minutes.
      3. Remove and drain in a colander. Repeat until all pierogi have been boiled.

    3. Fry the Pierogi

      1. Heat 2 to 3 tablespoons oil in a heavy skillet and fry pierogi until golden brown on each side.
      2. Continue boiling and frying the pierogi until all have been cooked.
Nutrition Info
118 calories, 5 g fat (36% calories from fat), 3 g protein, 16 g carbohydrate, 1 g fiber, 0 mg cholesterol, 106 mg sodium

Sesame Stir Fried Udon

Sesame Stir Fried Udon
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Cook udon per package directions, rinse, and drain.
  2. Heat the oils in a large skillet and add the cooked udon, shoyu, and green onions.
  3. Stir fry over medium heat until hot, stirring frequently.
  4. Serve with any Eden Gomasio as garnish.
Nutrition Info
245 calories, 5 g fat (19% calories from fat), 10 g protein, 41 g carbohydrate, 3 g fiber, 0 mg cholesterol, 327 mg sodium

30 Minute One-Pot Chicken Pasta

30 Minute One-Pot Chicken Pasta
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp sunflower oil
  • 1 large onion, peeled and chopped
  • 2 chicken breasts (about 14 oz total), cut into chunks
  • Pinch salt and pepper
  • 2 garlic cloves, peeled and minced
  • 1 Tbsp tomato purée (paste)
  • 1 red bell pepper, deseeded and chopped
  • [q:10 1⁄2] oz dried pasta shapes, such as spirali or corkscrew
  • 1 tsp dried oregano
  • [q:1⁄2] Tbsp Worcestershire sauce
  • 2 (14 oz) cans chopped tomatoes
  • [q:1 1⁄4] cups low-sodium chicken stock
  • [q:1⁄2] cup milk
  • 20 sugar snap peas or snow peas, roughly chopped
  • 1 cup grated sharp Cheddar cheese
  • 1 Tbsp chopped flat-leaf parsley
Directions
  1. Heat oil in a large frying pan (skillet) over medium-high heat and cook onion for 3 minutes, until it starts to soften.
  2. Add chicken, season with salt and pepper, and cook for a further 3 minutes (chicken won’t be cooked in middle at this point). Add garlic, tomato purée, and bell pepper. Stir and then add dry pasta.
  3. Now add oregano, Worcestershire sauce, canned tomato, stock, and milk. Stir, bring to boil, and then turn down to a gentle simmer. Cover with a lid or some foil and simmer for 12 to 15 minutes (checking and stirring occasionally), until pasta is cooked.
  4. Stir in sugar snap peas. (It’s nice to add them at the end, so they’re hot but retain their crunch.)
  5. Sprinkle pasta with cheese and put it under the broiler for a couple of minutes until cheese has melted.
  6. Scatter with fresh parsley and serve.
Nutrition Info
655 Calories, 46 g Protein, 74 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 7 g Fiber, 20 g Total fat (8 g sat), 630 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, C, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin B12, Vitamin K, Calcium, Zinc, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Folate, Magnesium, Potassium, [nutrition:1] Iron

Quinoa Bowls with Avocado Dressing

Quinoa Bowls with Avocado Dressing
Prep Time
45 minutes
Number of Servings
2
Ingredients

Quinoa Bowls

  • 2 large unpeeled sweet potatoes
  • 1 Tbsp olive oil
  • 1 tsp ground cumin
  • Salt and freshly ground black pepper
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 cup quinoa
  • 4 cups packed baby spinach, sliced

Avocado Dressing

  • 1 ripe avocado, peeled and pitted
  • [q:1/4] cup lime juice
  • 1 garlic clove, minced
  • [q:1/4] cup water
  • Salt
Directions
  1. Preheat oven to 400˚.
  2. Chop sweet potatoes into 1-inch pieces. Toss with oil, cumin, and salt and pepper to taste. Roast for 25 minutes, or until potatoes are tender when pierced with a fork.
  3. Prepare quinoa according to package directions, adding paprika and chili powder to quinoa and its required amount of cooking water. When quinoa has absorbed all cooking water, stir in sliced spinach, and remove quinoa-spinach mixture from heat.
  4. Meanwhile make avocado dressing. In a high-speed blender or food processor, purée avocado, lime juice, garlic, and the water. Season to taste with salt.
  5. Divide quinoa-spinach mixture between two serving bowls. Top with roasted sweet potatoes and drizzle with avocado dressing.
Nutrition Info
680 Calories, 19 g Protein, 96 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 19 g Fiber, 28 g Total fat (4 g sat), 972 mg Sodium, [nutrition:5] Vitamin A, B6, E, K, Folate, Magnesium, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), B2 (riboflavin), C, Iron, Potassium, [nutrition:3] Zinc, [nutrition:2] Vitamin B3 (niacin), [nutrition:1] Calcium
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