Quinoa with Shiitake Gravy

Quinoa with Shiitake Gravy
Prep Time
10 minutes, plus 40 minutes cook time
Number of Servings
Serves 8
Ingredients
Directions
  1. Place quinoa and 3 cups water in a medium saucepan, cover and bring to a boil. Reduce the flame to medium-low and simmer 15 minutes. Remove from flame and let sit for 5 minutes.
  2. While the quinoa is cooking, bring 4 cups of water to a boil, add the shiitake, cover and simmer 20 minutes.
  3. Remove shiitake, discard stems and slice caps. (If using Eden Sliced Shiitake, just place in the water without soaking and do not remove.)
  4. Place the shiitake back into the boiling water. Add onions and garlic and cook another 5 minutes. Slowly add the dissolved kuzu, stirring constantly to prevent lumping, until thick and translucent.
  5. Add the shoyu, reduce flame to low, and simmer 2 to 3 minutes.
  6. Serve over quinoa. Garnish with chopped green onions.
Nutrition Info
216 calories, 4 g fat (15% calories from fat), 9 g protein, 36 g carbohydrate, 14 g fiber, 0 mg cholesterol, 284 mg sodium

Sesame Salmon with Grapefruit Slaw

Sesame Salmon with Grapefruit Slaw
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
  • [q:1/2] head napa cabbage (1 lb)
  • 3 carrots
  • 3 scallions
  • 1 red grapefruit
  • 1 jalapeño
  • 4 (6- to 8-oz) skin-on salmon fillets, 1- to [q:1 1/2]-inches thick
  • Salt and pepper
  • 2 Tbsp sesame seeds, divided
  • [q:1/4] cup vegetable oil
  • 3 Tbsp rice vinegar
Directions
  1. Prep fruit and vegetables: Remove core from cabbage and then slice thin. Peel and then shred carrots. Slice scallions thin. Cut away peel and pith from grapefruit and cut into quarters. Slice quarters crosswise into [q:1/4] inch–thick pieces. Cut jalapeño in half lengthwise, seed, and slice thin.
  2. Prep salmon: Pat salmon dry with paper towels and then season with salt and pepper. Sprinkle flesh sides of fillets evenly with 1 tablespoon of the sesame seeds.
  3. Render salmon skin: Arrange salmon, skin side down, in 12-inch nonstick skillet. Place skillet over medium-high heat and cook until fat from skin renders, about 7 minutes.
  4. Continue cooking salmon: Flip salmon and continue to cook until center is still translucent when checked with tip of paring knife and registers 125° (for medium-rare), about 7 minutes.
  5. Make dressing: While salmon cooks, whisk oil, vinegar, remaining 1 tablespoon sesame seeds, [q:1/2] teaspoon salt, and [q:1/4] teaspoon pepper together in a large bowl.
  6. Make slaw and finish dish: Add cabbage, carrots, scallions, grapefruit, and jalapeño to dressing in bowl and toss to combine. Season with salt and pepper to taste. Serve salmon with slaw.
Nutrition Info
555 Calories, 37 g Protein, 13 g Carbohydrates, 3 g Fiber, 39 g Total fat (6 g sat), 426 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, B12, E, Phosphorus, [nutrition:4] Vitamin A, C, [nutrition:3]​ Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), K, [nutrition:1] Calcium, Folate, Magnesium, Potassium, Zinc

Jumpin’ Jambalaya

Jumpin’ Jambalaya
Prep Time
[q:1 1/2] hours prep time
Number of Servings
Serves 9
Ingredients
  • 1 lb boneless, skinless chicken breast
  • 14 oz low-fat turkey kielbasa
  • Nonstick cooking spray
  • 1 medium celery stalk, chopped
  • 2 small onions, chopped
  • 4 cloves garlic, chopped
  • 1 small bunch green onions, chopped
  • 1 medium green bell pepper, chopped
  • 1 (14.5 oz) can diced tomatoes, no salt added
  • [q:1 1/2] cup uncooked brown rice
  • 4 cup water
  • 2 cubes low-sodium chicken bouillon
  • 1 bay leaf
  • [q:1 1/2] tsp cayenne pepper
  • 3 Tbsp parsley, finely chopped
Directions
  1. Cut chicken and kielbasa into 1-inch chunks.
  2. Spray a medium-size pan with nonstick cooking spray. Brown sausage and chicken over medium heat and remove from pan.
  3. Add celery, onions, garlic, green onions, bell pepper, and tomatoes to same pot and cook over medium heat for 10 minutes.
  4. Put cooked meat back into pot; add rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes or until water has evaporated.
  5. Stir in parsley and serve warm.
Nutrition Info
1 cup: 342 Calories, 20 g Protein, 32 g Carbohydrates, 3 g Fiber, 15 g Total fat (5 g sat), 635 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Vitamin B1 (thiamine), K, Phosphorus, [nutrition:2] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), B12, Iron, Magnesium, Potassium, Zinc

Roasted Trout with White Bean and Tomato Salad

Roasted Trout with White Bean and Tomato Salad
Prep Time
45 minutes prep time
Number of Servings
4
Ingredients
  • 2 shallots
  • 2  garlic cloves
  • Fresh rosemary
  • 2 Tbsp capers
  • 3 lemons, divided
  • 12 oz cherry tomatoes 
  • Fresh parsley
  • [q:1/2] cup extra-virgin olive oil, divided
  • 4 (7- to 10-oz) boneless, butterflied whole trout
  • Salt and pepper
  • 2 (15 oz) cans cannellini beans
Directions
  1. Prep vegetables and aromatics: Adjust oven rack to middle position, place rimmed baking sheet on rack, and heat oven to 450°. Mince shallots and garlic. Mince 4 teaspoons of the rosemary. Rinse capers and then chop. Squeeze [q:1/4] cup lemon juice from 2 lemons. Cut remaining lemon into wedges. Cut tomatoes in half. Chop [q:1/4] cup of the parsley. 
  2. Make dressing: Whisk [q:1/4] cup of the oil, the shallots, garlic, rosemary, capers, and lemon juice together in a large bowl.
  3. Season trout: Pat trout dry with paper towels and season with salt and pepper.
  4. Heat oil: Add remaining [q:1/4] cup oil to preheated baking sheet, tilting to coat evenly, and return to oven for 4 minutes.
  5. Roast trout: Carefully place trout, skin-side down, on hot baking sheet; return to oven and cook until trout flakes apart when gently prodded with a paring knife, 7 to 9 minutes.
Nutrition Info
Per serving: 1,162 Calories, 92 g Protein, 142 g Carbohydrates, 36 g Fiber, 28 g Total fat (5 g sat), 538 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, B12, C, D, E, K, Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:2] Vitamin A

Pistachio Pesto Chicken Breast

Pistachio Pesto Chicken Breast
Prep Time
45 mins prep time
Number of Servings
2
Ingredients
  • 1 tsp extra-virgin olive oil
  • 2 bone-in, skin-on chicken breasts
  • [q:1/2]  tsp kosher salt
  • [q:1/4] tsp freshly ground black pepper
  • 4 Tbsp Pistachio Pesto, plus more for serving
Directions
  1. Preheat oven to 375°. Line a rimmed baking sheet with parchment paper.
  2. Generously rub oil over chicken breasts to thoroughly coat them. Sprinkle with salt and pepper. Put chicken breasts on lined baking sheet and roast for 35 minutes. Remove from oven and baste chicken breasts with juices from bottom of pan. Return baking sheet to oven and roast chicken breasts for 5 minutes more, or until skin is bubbling and crispy.
  3. Remove chicken breasts from oven and top each breast with 2 tablespoons of pesto, spreading it to cover chicken breast.
  4. Serve with more pesto on side.
Nutrition Info
433 Calories, 38 g Protein, 3 g Carbohydrates, 1 g Fiber, 29 g Total fat (6 g sat), 490 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B12, [nutrition:1] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc

Red Beans and Rice Soup

Red Beans and Rice Soup
Prep Time
3 1/2 hours (plus 12 hours soak time for beans)
Number of Servings
4
Ingredients
  • [q:1/2] lb dried kidney beans
  • 3 Tbsp olive oil
  • 3 green onions (scallions), white and pale green parts only, finely sliced
  • 1 medium red bell pepper, finely chopped
  • 1 serrano pepper, seeded and finely chopped
  • 1 medium red onion, finely chopped
  • 4 garlic cloves, finely chopped
  • [q:1/2] tsp dried oregano
  • [q:1/2] tsp cayenne pepper
  • Salt and freshly ground black pepper
  • Few dashes of Tabasco chipotle pepper sauce, plus more for serving
  • 1 cup steamed rice, for serving
  • Extra-virgin olive oil, for finishing
  • Parsley leaves, for serving
Directions
  1. Place beans in a medium bowl and add cold water to cover by a few inches. Let beans soak for 12 hours. Drain beans, rinse, and then drain again. Set beans aside.
  2. Bring a kettle filled with water to a boil so it’s on hand. You will need it in a few minutes.
  3. In a soup pot, heat oil over medium heat. Once hot, add green onions, bell pepper, serrano pepper, red onion, garlic, oregano, and cayenne. Lightly season with salt and black pepper. Cook vegetables until tender, about 5 minutes. Toss in kidney beans and chipotle pepper sauce. Add boiling water to cover by 4 inches and season with salt. Cover and bring to a boil. Reduce to a simmer, partially cover, and simmer until beans are tender and have a creamy texture, [q:2 1/2] to 3 hours. Occasionally stir the pot, making sure nothing is sticking to the bottom and beans are covered by 2 inches of liquid; add more hot water if needed.
  4. Use a ladle to remove about [q:1 1/2] cups of the beans and liquid. Transfer to a blender and purée. (Alternatively, just smash beans with back of spoon against pot.) Return puréed beans and simmer, uncovered, for another 15 minutes. Take pot off heat and adjust seasoning. Serve with about [q:1/4] cup steamed rice per bowl. Drizzle with extra-virgin olive oil, sprinkle with parsley, and serve with more chipotle pepper sauce, if you like.
Nutrition Info
514 Calories, 18 g Protein, 78 g Carbohydrates, 18 g Fiber, 16 g Total fat (2 g sat), 317 mg Sodium, [nutrition:5] Vitamin B6, C, K, Folate, Phosphorus, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Iron, Magnesium, [nutrition:2] Vitamin B3 (niacin), Potassium, Zinc, [nutrition:1] Vitamin A, B2 (riboflavin), E, Calcium

Mediterranean Baked Cod

Mediterranean Baked Cod
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup sweet onion (Oso Sweet or Vidalia), thinly sliced 
  • 2 garlic cloves, minced
  • 2 tsp olive oil
  • 12 large fresh basil leaves
  • 2 lb fresh cod fillet
  • 2 tsp salt
  • 2 fresh tomatoes, sliced
  • [q:1/4] cup pitted Kalamata olives, sliced
  • 1 medium lemon, divided
  • [q:1/2] tsp fresh cracked black pepper
Directions
  1. Preheat oven to 425°.
  2. In a nonstick skillet, sauté onions and garlic in oil until tender and then set aside. Coat a 13 by 9-inch baking dish with cooking spray.
  3. Arrange basil leaves in a single layer in dish, top with fish fillets, and sprinkle with salt. Top fillets with onion mixture from skillet.
  4. Arrange tomato slices and olives over fillets. Thinly slice half of lemon and place slices over top of fillets. Squeeze juice from remaining lemon half over everything. Top with black pepper.
  5. Cover baking dish and bake for 15 minutes, or until fish flakes easily with a fork.
Nutrition Info
249 Calories, 42 g Protein, 9 g Carbohydrates, 2 g Fiber, 5 g Total fat (1 g sat), 828 mg Sodium, [nutrition:5] Vitamin B6, B12, Phosphorus, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin C, Magnesium, Potassium, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), D, E, K, Zinc

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic

Shrimp Stir-Fry with Tomatoes, Avocado, and Garlic
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb large shrimp
  • [q:1/4] cup low-sodium chicken broth
  • [q:1/2] tsp cornstarch
  • [q:1/2] tsp chili powder
  • Salt and freshly ground black pepper
  • 2 Tbsp vegetable oil, divided
  • 3 cloves garlic, minced
  • 2 tomatoes, cut into [q:1/2]-inch wedges
  • 2 avocados, cut into [q:1/2]-inch wedges
  • [q:1/2] cup cilantro, chopped
  • 1 lime, sliced into 4 wedges
Directions
  1. Peel and devein shrimp. Pat shrimp dry with paper towels. Set shrimp aside.
  2. In a small bowl, combine broth, cornstarch, chili powder, and salt and pepper to taste. Set aside.
  3. Heat a wok or a large skillet over high heat. Reduce heat slightly. Add 1 tablespoon of the oil and swirl to coat. Add shrimp and garlic. Stir-fry shrimp until they begin to turn pink. Transfer shrimp and garlic to a plate and set aside.
  4. Add remaining tablespoon of oil to wok or skillet. Add tomato wedges and stir-fry for 1 minute. Return shrimp and garlic to wok or skillet. Stir in broth mixture and gently add avocado wedges. Stir-fry mixture, tossing gently, until shrimp are cooked through. Divide mixture between 4 plates.
  5. Garnish with cilantro. Serve with lime wedges.
Nutrition Info
328 Calories, 19 g Protein, 15 g Carbohydrates, 8 g Fiber, 23 g Total fat (3 g sat), 742 mg Sodium, [nutrition:5] Vitamin B12, Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin E, [nutrition:2] Vitamin B3 (niacin), C, K, Folate, [nutrition:1] Vitamin A, B1 (thiamine), B2 (riboflavin), Magnesium, Potassium, Zinc

Greek Spaghetti Squash Toss

Greek Spaghetti Squash Toss
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil
  • 1 cup thinly sliced red onion
  • 2 garlic cloves, minced
  • 1 (15 oz) can no-salt added chickpeas, rinsed and drained
  • 2 tsp chopped fresh thyme
  • 1 cup cherry tomatoes, halved
  • 6 cup cooked spaghetti squash strands*
  • 4 cup torn fresh baby spinach leaves
  • [q:1/2] tsp kosher salt
  • 6 Tbsp crumbled feta cheese
Directions
  1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat.
  2. Add onion and garlic; sauté for 4 minutes. Add chickpeas, thyme, and tomatoes; cook for 1 minute. Add cooked spaghetti squash, spinach, and salt; toss gently to combine.** Cook for 2 minutes or until spinach is just wilted.
  3. Divide squash mixture among 4 bowls. Sprinkle each serving with [q:1 1/2] tablespoons of the cheese.
Nutrition Info
569 Calories, 27 g Protein, 85 g Carbohydrates, 17 g Fiber, 16 g Total fat (5 g sat), 565 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, K, Folate, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nutrition:2] Vitamin B3 (niacin), C, Calcium, Potassium, [nutrition:1] Vitamin A, B12, E

Sweet Potato-Coconut Curry with Chickpeas and Spinach

Sweet Potato-Coconut Curry with Chickpeas and Spinach
Prep Time
50 minutes prep time
Number of Servings
6
Ingredients
  • 2 medium-size sweet potatoes, cut into [q:3/4]-inch pieces
  • 2 Tbsp melted coconut oil, divided
  • Salt and freshly ground black pepper
  • 3 garlic cloves, chopped
  • 1 Tbsp peeled and chopped ginger
  • 2 tsp curry powder
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1 (14.5 oz) can diced tomatoes with their juices
  • 1 cup low-sodium vegetable stock
  • 1 (13.5 oz) can coconut milk
  • 3 cup chopped baby spinach
  • 1 Tbsp lime juice
Directions
  1. Preheat oven to 425°.
  2. Toss sweet potatoes with 1 tablespoon of the oil and season with salt and pepper. Place in a roasting pan and roast until tender, approximately 30 minutes.
  3. Meanwhile, heat remaining tablespoon of oil in a large pan set over medium heat. Add garlic, ginger, and curry powder and sauté for one minute. Add drained chickpeas, tomatoes and their juices, and stock. Simmer mixture over medium-low heat for 15 minutes.
  4. Add roasted sweet potatoes, coconut milk, and spinach. Simmer for 5 minutes. Remove from heat and stir in lime juice. Season to taste with salt and pepper. Serve curry on its own or over brown rice.
Nutrition Info
Without rice: 492 Calories, 18 g Protein, 60 g Carbohydrates, 12 g Fiber, 23 g Total fat (16 g sat), 265 mg Sodium, [nutrition:5] Vitamin K, Folate, [nutrition:4] Vitamin A, Phosphorus, B6,  [nutrition:3] Vitamin B1 (thiamine), Iron, [nutrition:2] Vitamin C, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, Calcium
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