Discover how delicious healthy food can taste!
MEAT & POULTRY
Celebrate the beginning of the glorious summer fruit season with fresh cherries. An early summer treat, cherries are a pleasure to eat and are packed with nutritional benefits. The rich, ruby hue is a clue to fact that they contain anthocyanins, a type of antioxidant that helps reduce inflammation. In addition to snacks and desserts, cherries are delicious in savory dishes, such as this light, but hearty, main-dish salad. The protein from the grilled chicken makes this dish satisfying, while fresh greens add volume and texture—with a minimum of calories. As the season progresses, you can replace the cherries with sliced nectarines, peaches, plums, and grapes.
Turkey burgers (when made with ground turkey breast) are a healthy alternative to fatty beef burgers, but all too often they turn out dry and flavorless. Our solution is to add grated fresh apple to the lean turkey. Not only does this add moisture to the patties, the apple contributes a delicious sweet-tart flavor. Cider-glazed caramelized onions and a creamy mustard sauce provide the finishing touches to these burgers, which celebrate the flavors of early autumn.
A classic meatloaf is the ultimate comfort food. This guilt-free version uses lean ground beef and is significantly lower in calories and saturated fat than traditional meatloaf recipes because grated zucchini and carrot replace some of the meat. The grated vegetables also add moisture to the lean meatloaf. With a topping of Cauliflower Mashed Potatoes and diced red pepper, mini meatloaves (see Tip below) take on the appearance of cupcakes in my playful photo. .
Lots more recipes coming soon!
Roasting squash and pearl onions alongside spice-rubbed chicken breasts makes a deliciously simple dinner from a roasting pan. Just add some whole wheat couscous for a complete meal. The bed of cilantro sprigs under the chicken creates exceptionally flavorful pan juices. Most supermarkets now sell butternut squash already peeled, so it is easier than ever to enjoy fresh winter squash any night of the week.
Braised dishes like this succulent lamb stew are economical and healthful. They stretch a small quantity of meat with a full-bodied sauce and a generous quantity of colorful vegetables. Gremoulada, a simple mixture of parsley, lemon zest and garlic, sprinkled over the hot stew just before serving gives off a heady fragrance. A pressure cooker makes this kind of dish practical, even on a weeknight, because it cuts cooking time to just over half an hour. The pressure cooker also does an amazing job of tenderizing less-tender cuts of meat, while keeping them moist and juicy. You can certainly cook this dish conventionally if you prefer.
Cooking chicken or fish with vegetables and seasonings in a sealed parchment paper packet (called en papillote in French) is a practical cooking method that delivers lots of flavor with a minimum of fat. As the ingredients cook together in steam, the flavors mingle to create delicious juices. One of the best things about cooking en papillote is that cleanup is a breeze. In this recipe, chicken and sweet potatoes are enhanced by a gingery-soy sauce glaze and the lean chicken breast stays remarkably moist. Round out this simple, healthy meal with steamed broccoli.
