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Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less

Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less

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Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less

Lungime:
500 pages
4 hours
Lansat:
Dec 31, 2013
ISBN:
9780544186286
Format:
Carte

Descriere

“Fast and fresh” recipes from the registered dietician and host of the Food Network’s Healthy Appetite with Ellie Krieger (Publishers Weekly).

Beloved Food Network and Cooking Channel star Ellie Krieger knows the secret to healthy eating: It has to be delicious. You won’t eat right if you feel deprived. Weeknight Wonders offers 150 recipes for your favorite foods, as delicious as ever, yet magically reworked without all the fat and cholesterol. Each recipe can be prepared with minimal fuss and simple ingredients, even after a long day at work, in thirty minutes or less! With Parmesan-Crusted Chicken Breasts, Goat Cheese Frittata, no-guilt desserts, and much more, you can stay focused on eating well any day of the week.

As Food Network star Melissa D’Arabian says, this James Beard Award–winning, New York Times–bestselling cookbook author “proves over and over that healthy is delicious. In Weeknight Wonders, she proves it can be fast, too!”
Lansat:
Dec 31, 2013
ISBN:
9780544186286
Format:
Carte

Despre autor

New York Times best-selling author and registered dietitian ELLIE KRIEGER was the host of Food Network’s Healthy Appetite, which also aired on the Cooking Channel. She regularly contributes to CNN and USA Today, and appears often on national morning shows.


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Weeknight Wonders - Ellie Krieger

wonder!

STARTERS AND SIDE SALADS

Cool and Crisp Shredded Romaine Salad

Mediterranean Chopped Salad

Spinach Salad with Mushrooms and Red Onion

Shaved Brussels Sprout Salad with Hazelnuts and Dried Apricots

Sweet and Savory Carrot Salad with Oranges and Dates

Indian-Style Cucumber Salad

Celery, Radish, and Herb Salad

Chicory Salad with Green Apple, Cranberries, and Blue Cheese

Nectarine and Fennel Salad with Crispy Prosciutto

Tuscan Kale Salad

Mozzarella, Tomato, and Peach Salad

Black and Red Salad with Walnuts and Goat Cheese

Sugar Snap Pea, Tomato, and Watermelon Salad with Feta

MAIN-COURSE SALADS

Steak au Poivre Salad

Shrimp Pad Thai Salad

Ceviche Salad with Avocado and Grapefruit

Falafel Salad

Tuna and White Bean Salad with Radicchio

Grilled Greek Salad with Chicken

Ancho Chicken Salad with Jícama, Orange, and Avocado

cool and crisp shredded romaine salad

MAKES 4 SERVINGS

Sometimes you need an accompaniment that provides cool, crisp contrast to the main course, with clear, elemental flavors that complement, not compete. That’s what this salad is made for. It is simply chopped lettuce and scallion, dressed with olive oil and lemon or lime juice. I use lime when I am pairing it with Asian and Central or South American–inspired dishes and lemon for Mediterranean and European fare.

1½ hearts of romaine lettuce

1 large scallion

½ medium lemon or 1 small lime

2 tablespoons extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

Chop the lettuce into ½-inch-thick ribbons and thinly slice the scallion. Place them in a large bowl. Juice the lemon or lime (about 1½ tablespoons) and add to the bowl along with the oil, salt, and pepper. Toss to coat.

SERVING SIZE 1½ cups

CALORIES 80; Total Fat 7g (Sat Fat 1g, Mono Fat 5.4g, Poly Fat 0.6g); Protein 1g; Carb 3g; Fiber 1g; Cholesterol 0mg; Sodium 150mg

EXCELLENT SOURCE OF Vitamin A, Vitamin C

GOOD SOURCE OF Vitamin K

mediterranean chopped salad

MAKES 4 SERVINGS

In the summer, when tomatoes are at their best, this salad is a go-to in my home. It was one of the first dishes my daughter learned to make on her own—that’s how easy it is. And she usually takes charge of getting it on the table to this day. However easy, it is absolutely delicious and versatile too. Serve it as a starter or alongside sandwiches, hummus and pita, pizza, or anything with a Mediterranean flair you might be tossing on the grill.

3 medium tomatoes

1 medium yellow or orange bell pepper

1 medium English cucumber or 1 large regular cucumber

2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar

2 teaspoons dried oregano

½ teaspoon salt

¼ teaspoon freshly ground black pepper

Core the tomatoes and core and seed the bell pepper. Cut the tomato, bell pepper, and cucumber into ½-inch chunks and place in a large bowl. Add the oil, vinegar, oregano, salt, and black pepper, and toss to coat.

SERVING SIZE 1½ cups

CALORIES 100; Total Fat 7g (Sat Fat 1g, Mono Fat 5.4g, Poly Fat 0.7g); Protein 2g; Carb 8g; Fiber 2g; Cholesterol 0mg; Sodium 300mg

EXCELLENT SOURCE OF Vitamin C

GOOD SOURCE OF Manganese, Potassium, Vitamin A, Vitamin K

FORGET FAT-FREE SALAD DRESSINGS. You need some fat to absorb all the valuable nutrients in produce. And studies show your body gets the most out of salad when prepared with monounsaturated fat–rich oils, like olive oil or canola.

spinach salad with mushrooms and red onion

MAKES 4 SERVINGS

This simple salad can be served any time of year, but its tender yet hearty ingredients make it ideal for the fall and winter months, when it stands up beautifully to belly-warming soups and stews.

6 medium button mushrooms

½ small red onion

5 cups lightly packed baby spinach leaves (5 ounces)

2 tablespoons extra-virgin olive oil

1 tablespoon cider vinegar

1 teaspoon Dijon mustard

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

Trim and thinly slice the mushrooms and thinly slice the onion. Combine the spinach, mushrooms, and onions in a large bowl. In a small bowl, whisk together the oil, vinegar, mustard, salt, and pepper, then drizzle over the salad and toss gently to combine.

SERVING SIZE: 1½ cups

CALORIES 90; Total Fat 7g (Sat Fat 1g, Mono Fat 5.4g, Poly Fat 0.7g); Protein 2g; Carb 6g; Fiber 2g; Cholesterol 0mg; Sodium 230mg

EXCELLENT SOURCE OF Vitamin A

GOOD SOURCE OF Vitamin C

shaved brussels sprout salad with hazelnuts and dried apricots

MAKES 4 SERVINGS

This salad reveals a fresh, modern side to the typically dowdy Brussels sprout, like the classic transformation of a bookish girl who removes her glasses and unpins her bun to become a stunningly desirable woman.

Shaved thin and served raw as the base of this delightful slaw, Brussels sprouts are toothsome and crunchy, yet tender. Their flavor is mild, with nutty-sweet undertones highlighted here by toasted hazelnuts and chewy, sweet apricots, all tossed in a bright, tangy-sweet vinaigrette. It is an ideal side for kabobs, a burger, or grilled chicken or steak, and since it holds up well, like most slaws do, it is a perfect dish to bring to a potluck barbecue when you want to make something deliciously different.

¹⁄3 cup hazelnuts

3 tablespoons extra-virgin olive oil

2 tablespoons sherry vinegar

2 tablespoons fresh orange juice

1 teaspoon Dijon mustard

1 teaspoon honey

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¾ pound whole Brussels sprouts (about 20 medium)

8 dried Turkish apricots

Toast the hazelnuts in a small dry skillet over medium-high heat, stirring frequently, until browned and fragrant, about 4 minutes. Set aside to cool slightly, 2 minutes. Wrap the toasted nuts in a clean kitchen towel and rub vigorously to remove most of the skins.

In a small bowl, whisk together the oil, vinegar, orange juice, mustard, honey, salt, and pepper.

Trim the ends off the Brussels sprouts, then thinly slice them in a food processor using the slicing blade or by hand with a sharp knife. Coarsely chop the hazelnuts and thinly slice the apricots.

In a large bowl, toss the Brussels sprouts with the dressing, hazelnuts, and apricots until well incorporated.

SERVING SIZE 1 cup

CALORIES 250; Total Fat 17g (Sat Fat 2g, Mono Fat 12.7g, Poly Fat 1.9g); Protein 5g; Carb 23g; Fiber 6g; Cholesterol 0mg; Sodium 200mg

EXCELLENT SOURCE OF Fiber, Manganese, Vitamin A, Vitamin C, Vitamin K

GOOD SOURCE OF Copper, Folate, Iron, Magnesium, Potassium, Pho

sphorus, Protein, Thiamin, Vitamin B6

BRUSSELS SPROUTS have the highest concentration of anti-cancer compounds of any of their common cruciferous cousins. Eating the vegetable in a salad like this maximizes its healing power, since the protective compounds are released when the vegetable is shredded but none are destroyed, as they can be with cooking.

sweet and savory carrot salad with oranges and dates

MAKES 4 SERVINGS

This stunning orange-hued salad treats your taste buds to an earthy balance of sweet (crisp-tender carrots, juicy oranges, and plump dates) and savory (garlic, cumin, and parsley). It is the kind of side you commonly find in a Middle Eastern hummus or falafel place, so it pairs naturally with just about anything you might serve with or in a pita bread, from creamy hummus to simply grilled meats.

6 medium carrots (1½ pounds)

2 medium navel oranges

1 clove garlic, peeled

½ large lemon

2 tablespoons extra-virgin olive oil

¼ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ cup lightly packed fresh Italian parsley leaves

6 small or 3 large pitted dates (2 ounces)

Bring a pot of water fitted with a steamer basket to a boil. Peel and cut the carrots into ¼-inch-thick coins. Place the carrots in the steamer, cover, and cook until firm-tender, 4 to 5 minutes. Transfer the carrots to a large bowl of ice water to cool rapidly, 30 seconds. Drain.

While the carrots are cooking, cut the oranges into segments, reserving the segments and juice in a medium bowl.

Mince the garlic and place in a large bowl. Add the juice of the lemon half (about 2 tablespoons), the oil, cumin, salt, and pepper and whisk to combine.

Add the carrots to the vinaigrette and toss to combine. Chop the parsley and dates, add to the bowl along with the reserved orange segments and juice, and toss to coat.

SERVING SIZE 1 cup

CALORIES 210; Total Fat 8g (Sat Fat 1g, Mono Fat 5.5g, Poly Fat 0.9g); Protein 3g; Carb 36g; Fiber 8g; Cholesterol 0mg; Sodium 270mg

EXCELLENT SOURCE OF Fiber, Potassium, Vitamin A, Vitamin C, Vitamin K

GOOD SOURCE OF Folate, Manganese, Molybdenum, Niacin, Thiamin, Vitamin B6

indian-style cucumber salad

MAKES 4 SERVINGS

This creamy cucumber salad, my take on a classic Indian side dish, is ideal for providing cool, crisp contrast to a spicy entrée. It pairs perfectly with Grilled Tandoori Chicken Breasts

, for example. But don’t think it needs a powerful partner to shine. With its seasonings of fresh cilantro and fragrant cumin seeds, it holds its own next to a simple burger or sandwich as well.

1 large English cucumber

¼ teaspoon salt

½ teaspoon cumin seeds or ½ teaspoon ground cumin

½ cup plain low-fat yogurt

1 teaspoon fresh lemon juice

¼ cup fresh cilantro leaves

Slice the cucumber in half lengthwise, then scoop out the seeds and discard. Slice the cucumber thinly. Place the cucumber in a colander, toss with the salt, and allow to sit for 20 minutes.

Meanwhile, place the cumin seeds, if using, in a dry skillet and toast over medium-high heat, stirring frequently, until they become fragrant and turn a darker shade of brown, about 2 minutes. Transfer the seeds to a cutting board and, using the flat edge of a large knife, crush the seeds a bit.

In a medium bowl, stir together the yogurt, lemon juice, and cumin seeds or ground cumin, until combined. Coarsely chop the cilantro.

Pat the cucumber with a paper towel to absorb the moisture released. Add the cucumber slices and cilantro to the yogurt dressing and toss to combine.

SERVING SIZE about ½ cup

CALORIES 30; Total Fat 0.5g (Sat Fat 0g, Mono Fat 0.2g, Poly Fat 0g); Protein 2g; Carb 4g; Fiber 1g; Cholesterol 0mg; Sodium 170mg

EXCELLENT SOURCE OF n/a

GOOD SOURCE OF n/a

celery, radish, and herb salad

MAKES 4 SERVINGS

That bunch of celery sitting in your refrigerator is used to its workhorse role in recipes where it is essential, but mostly underappreciated. But given a chance at center stage, boy does it rise to the occasion! This salad celebrates celery’s best assets, from its tender, crunchy center ribs to its surprisingly flavorful and tender leaves. Tossed with peppery radishes, fresh herbs, and shavings of Parmesan cheese, in a simple lemon and olive oil dressing, it makes a salad that is right for every season. It’s equally suitable with a sandwich for a summer picnic as it is with a soup like Pasta Fagioli with Zucchini

, or Meatballs with Simple Marinara

, for a warming winter meal.

1 large bunch celery, with leaves (about 2 pounds)

3 large or 4 medium radishes

2 tablespoons lightly packed fresh Italian parsley leaves

2 tablespoons lightly packed fresh mint leaves

1½ tablespoons extra-virgin olive oil

½ small lemon

¼ teaspoon salt

¹⁄8 teaspoon freshly ground black pepper

1 ounce Parmesan cheese

Remove the 6 or 7 outermost dark green celery stalks and reserve for another use. Cut the core away from the remaining paler, leafy stalks. Slice them thinly on the bias, only coarsely chopping the leaves, and place the sliced stalks and leaves in a large bowl.

Slice the radishes thinly and add them to the bowl along with the parsley. Tear any larger mint leaves in half and add the mint to the bowl.

Drizzle with the oil, the juice of the lemon (about 1 tablespoon), salt, and pepper and toss to combine.

Shave the Parmesan cheese with a vegetable peeler into thin, wide strips. Serve the salad garnished with the Parmesan shavings.

SERVING SIZE 1 cup salad and about 5 Parmesan shavings

CALORIES 90; Total Fat 7g (Sat Fat 2g, Mono Fat 4.6g, Poly Fat 0.6g); Protein 3g; Carb 4g; Fiber 2g; Cholesterol 5mg; Sodium 340mg

EXCELLENT SOURCE OF Vitamin K

GOOD SOURCE OF Calcium, Folate, Vitamin A, Vitamin C

celery, radish, and herb salad

chicory salad with green apple, cranberries, and blue cheese

MAKES 4 SERVINGS

This hearty salad, a jewel-toned mix of fall and winter flavors, holds its own next to the belly-warming, satisfying meals you crave when there is a chill in the air. The pleasant bitterness of the chicory is balanced with sweet-tart green apple, dried cranberries, and a bold, creamy punch of blue cheese. It is a festive dish you can proudly serve at a holiday meal, but it’s one that is simple enough to enjoy anytime. I like to make a soup-and-salad meal out of it with Savory Carrot-Cashew Soup

.

1 large bunch chicory (about 10 ounces)

½ large green apple

2 ounces blue cheese, such as Roquefort (¹⁄3 cup crumbled)

¹⁄3 cup dried cranberries

2 tablespoons extra-virgin olive oil

1 tablespoon white wine vinegar

¹⁄8 teaspoon salt

¼ teaspoon freshly ground black pepper

Trim the chicory leaves, then chop them and place in a large bowl. Core the apple, then slice it thinly, cut the slices into ¾-inch pieces, and place in the bowl. Crumble the cheese into the bowl and add the cranberries.

Drizzle with oil and vinegar, sprinkle with the salt and pepper, and toss to combine.

SERVING SIZE about 1½ cups

CALORIES 170; Total Fat 12g (Sat Fat 3.5g, Mono Fat 6.6g, Poly Fat 0.9g); Protein 4g; Carb 13g; Fiber 3g; Cholesterol 15mg; Sodium 330mg

EXCELLENT SOURCE OF n/a

GOOD SOURCE OF Calcium, Fiber

chicory salad with green apple, cranberries, and blue cheese

nectarine and fennel salad with crispy prosciutto

MAKES 4 SERVINGS

This salad is the product of a serendipitous discovery my daughter Bella made one day in the kitchen, a kind of you-got-your-peanut-butter-in-my-chocolate moment. I was slicing fresh fennel for a salad while she was snacking on a nectarine. After sneaking a nibble of the fennel between bites of fruit, she quickly declared the combination a must-try. Indeed, the sweet, juicy nectarine and crisp, anise-y fennel are a winning duo, made even more scrumptious, as I discovered later in my test kitchen, tossed in orange-shallot vinaigrette and topped with a savory crumble of crisped prosciutto. I like to serve it with Parmesan-Crusted Chicken Breasts

and crusty bread.

Cooking spray

2 ounces prosciutto, sliced

1 head Boston or Bibb lettuce (10 ounces)

½ medium bulb fennel

2 medium nectarines

½ medium shallot

3 tablespoons fresh orange juice

2 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

¹⁄8 teaspoon salt

Freshly ground black pepper, to taste

Slice the prosciutto into ½-inch strips.

Spray a medium nonstick skillet with cooking spray and heat over medium-high heat. Add the prosciutto and cook, stirring occasionally, until the ham is crisped and browned, about 3 minutes. Set aside to cool while you prepare the salad.

Tear the lettuce leaves into a large salad bowl. Core and thinly slice the fennel and add it to the bowl. Pit the nectarines, slice thinly, and add to the bowl.

Finely dice the shallot and place it in a small bowl. Add the orange juice, oil, vinegar, and salt and whisk to combine. Pour the dressing over the salad and toss gently to coat.

Serve the salad topped with the crispy prosciutto and pepper.

SERVING SIZE 2½ cups

CALORIES 140; Total Fat 9g (Sat Fat 1.5g, Mono Fat 5.5g, Poly Fat 0.8g); Protein 6g; Carb 12g; Fiber 3g; Cholesterol 10mg; Sodium 490mg

EXCELLENT SOURCE OF Vitamin A, Vitamin C, Vitamin K

GOOD SOURCE OF Fiber, Folate, Manganese, Potassium, Protein

nectarine and fennel salad with crispy prosciutto

tuscan kale salad

MAKES 4 SERVINGS

This is my take on a salad I order nearly every time I visit my favorite neighborhood Italian restaurant, Gennaro, on Manhattan’s Upper West Side. I try to branch out because everything there is so delicious, but I just can’t seem to pass up the deep green shreds of tender kale tossed in a lightly sweet vinaigrette with a crunch of toasted pine nuts and plump raisins. Massaging the dressing into the kale a bit with your hands softens it to the perfect texture, and using some of the water the raisins soak in, along with a touch of honey, provides sweetness without refined sugar. Who’d have thought kale could be so irresistible? Make it a meal with some crusty bread and Parmesan-Crusted Chicken Breasts

.

3 tablespoons raisins

¹⁄3 cup hot water

3 tablespoons pine nuts

1 bunch Tuscan (lacinato) kale (about ¾ pound)

2 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

1 tablespoon honey

¼ teaspoon salt

Place the raisins in a small bowl. Add the hot water and allow the raisins to soak while you prepare the rest of the salad.

Toast the pine nuts in a small dry skillet over medium-high heat, stirring frequently, until golden brown and fragrant, about 3 minutes.

Remove the center ribs from the kale, then cut the leaves very thinly into shreds.

In a small bowl, whisk together the oil, vinegar, honey, salt, and 1 tablespoon of the raisin soaking water. Add the dressing to the kale and massage it in with your hands so that the kale is well coated and begins to soften, about 30 seconds.

Drain the raisins and add them to the kale along with the pine nuts, and toss to combine.

SERVING SIZE ¾ cup

CALORIES 170; Total Fat 12g (Sat Fat 1.5g, Mono Fat 6.6g, Poly Fat 3.0g); Protein 3g; Carb 16g; Fiber 2g; Cholesterol 0mg; Sodium 170mg

EXCELLENT SOURCE OF Manganese, Vitamin A, Vitamin C, Vitamin K

GOOD SOURCE OF Copper

KALE is the king of superfoods. It is packed with antioxidants that help detoxify the body and promote eye and heart health, and it’s loaded with vitamins and minerals—all for just 35 calories a cup.

tuscan kale salad

mozzarella, tomato, and peach salad

MAKES 4 SERVINGS

Like a fun and fresh new version of a favorite old song, this take on the classic Italian mozzarella and tomato salad shakes things up with an added layer of fresh sweet peaches. It may seem an odd combination at first glance, but the tastes marry beautifully. The peaches bring a decadent complexity to the dish, their floral sweetness highlighted by the basil and balsamic vinegar and balanced with peppery arugula and slivers of red onion. Make this salad at the height of summer using perfectly ripe tomatoes and peaches and the best mozzarella you can find. Make it a meal with a hunk of whole-grain Italian bread and extra-virgin olive oil for

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