Appetite For Reduction Part 5

Brussels Sprouts Slice off the little nubby bottom. Slice the larger Brussels sprouts in half and keep the smaller ones whole. Steam for 8 minutes. The leaves should be a glossy lime green.

Comforty good with: Easy Breezy Cheezy Sauce Easy Breezy Cheezy Sauce (page 173). (page 173).

Carrots Use baby carrots for lazy nights. For big carrots, peel and slice them inch thick (on a diagonal, for maximum prettiness). Steam for about 10 minutes.

Simply delectable with: Roasted Red Pepper & Kalamata Hummus Roasted Red Pepper & Kalamata Hummus (page 138). (page 138).

Cauliflower Aim for florets that are Ping-Pong ball size.

Discard the stems. Steam for about 5 minutes.

Sensuously delicious with: Caesar Chavez Caesar Chavez Dressing (page 43). (page 43).

Green Beans Snip off the stems and ends and discard. Steam the beans for no more than 4 minutes. Green beans should turn a brilliant spring green.

Gingery good with: Carrot Ginger Dressing Carrot Ginger Dressing (page 52). (page 52).

Kale Remove the coa.r.s.e stems and tear the kale into bite-size pieces. You'll need to flip the kale every few minutes with tongs, so stand by. Cook for about 8 minutes.

Totally droolworthy with: Balsamic Balsamic Vinaigrette Vinaigrette (page 17). (page 17).

Zucchini and Yellow Squash I'm really careful about steaming zukes and summer squash because they can go from zero to inedible mush so quickly! Slice off the stem and cut the squash into -inch pieces (again, bias-cut looks pretty). Check for doneness after 5 minutes. Zucchini should be firm and just turning shimmery inside-not mushy. Springtime superb with: Red Velvet Mole Red Velvet Mole (page 134). (page 134).

Artichokes This is for those times when you're feeling a little more adventurous, as there's a bit of prep involved, but mark my words, it's worth it. You'll need plenty oflemon slices for this.

Cut off the tops of the artichokes so that they're relatively flat (so cut about an inch off) and rub with lemon slices. You can use kitchen shears to snip the pointy tips off the leaves, but it isn't totally necessary. Open up the leaves a bit to get to the center. Pull out the choke as best you can, then use a spoon to scoop out the stringy center. Rub the leaves all over with lemon slices, then tuck lemon slices into the leaves. Steam the artichokes upside down for about 40 minutes.

Absolutely mouthwatering with: Green G.o.ddess Garlic Dressing Green G.o.ddess Garlic Dressing (page 26). (page 26).

STEAMING BENEFITS-USE THE STEAM AND KEEP THE GREEN And if taste wasn't reason enough to get on board, steaming vegetables offers a number of nutritional advantages.

Fewer nutrients lost: When boiling vegetables, the hot water pulls out water-soluble vitamins such as C and the B vitamins riboflavin, niacin, and folate. Beneficial phytochemicals and antioxidants may also be lost in boiling. The stuff from broccoli that turns the boiling water green is actually what you want to be eating more of! When boiling vegetables, the hot water pulls out water-soluble vitamins such as C and the B vitamins riboflavin, niacin, and folate. Beneficial phytochemicals and antioxidants may also be lost in boiling. The stuff from broccoli that turns the boiling water green is actually what you want to be eating more of!

More nutrients gained: Some vitamins and minerals are found behind tough cell walls and steaming loosens them up, making them more available to your body than if eaten raw. The beta-carotene in carrots is a great example. Some vitamins and minerals are found behind tough cell walls and steaming loosens them up, making them more available to your body than if eaten raw. The beta-carotene in carrots is a great example.

More vegetables eaten: One of the many benefits of vegetables is the fiber they contain. Fiber helps to fill you up, which is great when you are trying to eat less, but sometimes we want to eat more vegetables to get all of their nutrients. Steaming softens the fiber so you can eat more. As shown here, steaming also adds to the taste and texture of vegetables. More is better when it comes to vegetables, even when you are trying to lose weight. When you are filling up on nutrient-dense veggies, you are eating less of the high-calorie stuff. One of the many benefits of vegetables is the fiber they contain. Fiber helps to fill you up, which is great when you are trying to eat less, but sometimes we want to eat more vegetables to get all of their nutrients. Steaming softens the fiber so you can eat more. As shown here, steaming also adds to the taste and texture of vegetables. More is better when it comes to vegetables, even when you are trying to lose weight. When you are filling up on nutrient-dense veggies, you are eating less of the high-calorie stuff.

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Garlicky Mushrooms & Kale SERVES 4 * ACTIVE TIME : 10 MINUTES * TOTAL TIME : 20 MINUTES [image]

PER SERVING ( RECIPE) : ( RECIPE) :.

Calories: 130 Calories from fat: 30 Total fat: 3 g Saturated fat: 0 g Trans fat: 0 g Total carb: 18 g Fiber: 5 g Sugars: 3 g Protein: 9 g Cholesterol: 0 mg Sodium: 380 mg Vitamin A: 350% Vitamin C: 230% Calcium: 15% Iron : 15% I probably eat this more than any other recipe in the book, sometimes all on its own, sometimes as a side, sometimes just to impress pa.s.sersby with how healthy I am. The flavors are so very simple but so satisfying, and they go with most everything. You can use any kind of kale you like: dinosaur, Red Russian, or just plain old dark green G.o.dzilla-lookin' kale. The mushrooms add a meaty bite, and they're also great little containers of flavor, absorbing all that garlicky goodness. probably eat this more than any other recipe in the book, sometimes all on its own, sometimes as a side, sometimes just to impress pa.s.sersby with how healthy I am. The flavors are so very simple but so satisfying, and they go with most everything. You can use any kind of kale you like: dinosaur, Red Russian, or just plain old dark green G.o.dzilla-lookin' kale. The mushrooms add a meaty bite, and they're also great little containers of flavor, absorbing all that garlicky goodness.

1 teaspoon olive oil 1 teaspoon olive oil 6 cloves garlic, minced teaspoon salt 8 ounces cremini or b.u.t.ton mushrooms, sliced (about 2 cups) 1 pound kale, coa.r.s.e stems removed, leaves sliced or torn into pieces Several pinches of freshly ground black pepper Preheat a large skillet over medium heat. Saute the garlic in the oil for about 2 minutes, being careful not to burn it. Spray it with a little non-stick cooking spray if needed. Add the mushrooms and sprinkle on the salt. Let them cook for 5 to 7 minutes, stirring often, until the moisture has released and the mushrooms are lightly browned.

NUTRITION TIP NUTRITION TIP There is so much misinformation out there when it comes to calcium. For example, some people believe that calcium is not that important and the big bad dairy industry is just fooling us. Well, the dairy industry may be trying to fool us, but calcium is still important, for more than just bones and teeth. Calcium is an electrolyte, and works in the contraction of muscles (including the heart!) and blood clotting. Fortunately, we have plenty of sources, such as kale. One cup of raw kale has 90 mg, about 10 percent of the daily recommendation, and because it shrinks down so much in cooking, it's easy to eat 4 or 5 cups. There is so much misinformation out there when it comes to calcium. For example, some people believe that calcium is not that important and the big bad dairy industry is just fooling us. Well, the dairy industry may be trying to fool us, but calcium is still important, for more than just bones and teeth. Calcium is an electrolyte, and works in the contraction of muscles (including the heart!) and blood clotting. Fortunately, we have plenty of sources, such as kale. One cup of raw kale has 90 mg, about 10 percent of the daily recommendation, and because it shrinks down so much in cooking, it's easy to eat 4 or 5 cups.

Add the kale and pepper, and use tongs to saute for about 10 more minutes. Add splashes of water if the pan seems dry. The kale should be tender and cooked down pretty well. Serve immediately.

TIP TIP Depending on what you're serving this with, you can really cater the flavors to your desires. Add some minced ginger when serving with other gingery dishes, or add a big pinch of thyme if serving with Italian or Thanksgiving-type dishes. If you like it spicy, a big pinch of red pepper flakes is in order. Depending on what you're serving this with, you can really cater the flavors to your desires. Add some minced ginger when serving with other gingery dishes, or add a big pinch of thyme if serving with Italian or Thanksgiving-type dishes. If you like it spicy, a big pinch of red pepper flakes is in order.

Jerk Asparagus SERVES 4 * ACTIVE TIME : 5 MINUTES * TOTAL TIME : 15 MINUTES [image]

PER SERVING ( RECIPE) : ( RECIPE) :.

Calories: 40 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 6 g Fiber: 2 g Sugars: 2 g Protein: 3 g Cholesterol: 0 mg Sodium: 150 mg Vitamin A: 15% Vitamin C: 10% Calcium: 4% Iron: 15% Asparagus is kind of fun to chew, so it's a great candidate for jerk spices. Use a cast-iron pan to get the most charred flavor out of your sauteed veggies. I love how the spices in jerk seasoning seem like they won't work together, and then they totally do and you feel like a jerk for thinking otherwise. Unfortunately, that's not where the name came from. Serve over rice, alongside Caribbean Curried Black-Eyed Peas with Plantains Caribbean Curried Black-Eyed Peas with Plantains (page 129), or with (page 129), or with Mango BBQ Beans Mango BBQ Beans (page 133). (page 133).

1 teaspoon olive oil 1 teaspoon olive oil 2 teaspoons minced fresh ginger 4 cloves garlic, minced teaspoon red pepper flakes (or more if you like it spicy) teaspoon dried thyme 1 pound asparagus, coa.r.s.e ends removed teaspoon salt teaspoon allspice Pinch of ground nutmeg Pinch of ground cinnamon Lime wedges, to serve Preheat a large, heavy-bottomed skillet over medium-high heat. Saute the ginger and garlic in the oil for about 30 seconds. Add the red pepper flakes and thyme, plus a splash of water. Let it sizzle for a few seconds. Add the asparagus, salt, and spices. Use tongs to toss and coat, adding a few splashes of water if it seems dry. Saute for about 10 minutes, until the asparagus is tender and the ends are slightly frizzled. Serve immediately.

TIP TIP For sauteed recipes, I generally prefer to use asparagus that's on the thin side and save those fat stalks for the grill or broiler. For sauteed recipes, I generally prefer to use asparagus that's on the thin side and save those fat stalks for the grill or broiler.

Shaved Brussels Sprouts SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 25 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 70 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb : 12 g Fiber: 5 g Sugars: 3 g Protein: 4 g Cholesterol : 0 mg Sodium: 170 mg Vitamin A: 15% Vitamin C: 160% Calcium: 6% Iron : 10% When you thinly slice Brussels sprouts and cook them over high heat, they take on a whole new dimension. The outer layer gets toasty and crispy, the inner leaves remain intact and stay firm and crunchy. I like to use them as a garnish as well as a side, so sprinkle them over BBQ dishes or drop'em on savory gravy entrees. They'll add a fun flavor and texture.

1 teaspoon olive oil 1 teaspoon olive oil cup thinly sliced onion 6 cloves garlic, sliced thinly 1 pound thinly sliced Brussels sprouts (see tip) teaspoon salt Freshly ground black pepper Preheat a large, heavy skillet over medium-high heat. Cast iron works best here to get the sprouts nice and crispy. Saute the onion in oil for about 3 minutes, until just starting to brown. Add the garlic and saute for another 30 seconds. Add the Brussels sprouts, salt, and pepper. Saute for about minutes, until the leaves are browned and crisped. They're ready!

TIP TIP To get the Brussels sprouts "shaved," no need to break out the straight-edge razor. Trim the nub on the bottom and slice the sprout in half lengthwise. Then just slice the sprouts into thin-as-you-can lengthwise strips. It might take a bit of time, but it's a great way to enjoy these little guys and well worth it! To get the Brussels sprouts "shaved," no need to break out the straight-edge razor. Trim the nub on the bottom and slice the sprout in half lengthwise. Then just slice the sprouts into thin-as-you-can lengthwise strips. It might take a bit of time, but it's a great way to enjoy these little guys and well worth it!

Pineapple Collards SERVES 4 * ACTIVE TIME : 10 MINUTES * TOTAL TIME : 20 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 60 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 11 g Fiber: 4 g Sugars: 2 g Protein: 3 g Cholesterol: 0 mg Sodium: 170 mg Vitamin A: 150% Vitamin C: 80% Calcium: 20% Iron: 8% I was in a greens rut. I wanted something sour and tangy for my greens but I'd been putting lime in was in a greens rut. I wanted something sour and tangy for my greens but I'd been putting lime in everything everything and needed a change. Pineapple totally worked! It's fun twist with just a hint of juicy sweetness. These are perfect served with and needed a change. Pineapple totally worked! It's fun twist with just a hint of juicy sweetness. These are perfect served with Broiled Blackened Tofu Broiled Blackened Tofu (page 147) and (page 147) and b.u.t.ternut Coconut Rice b.u.t.ternut Coconut Rice (page 80), or for any dinner when you need to get out of your greens rut. (page 80), or for any dinner when you need to get out of your greens rut.

1 teaspoon sesame oil 1 teaspoon sesame oil 6 cloves garlic, minced 2 teaspoons minced fresh ginger teaspoon red pepper flakes 1 pound collards, coa.r.s.e stems removed, leaves torn into bite- size pieces cup pineapple, chopped finely teaspoon salt Preheat a large skillet over medium heat. Saute the garlic, ginger, and red pepper flakes in the oil for about 2 minutes, being careful not to burn them. Spray them with a little nonstick cooking spray if needed. Add the collards, pineapple, and salt, and use tongs to saute for about 10 more minutes. Use splashes of water if the pan seems dry. The collards should be tender and cooked down pretty well. Serve immediately.

TIP TIP I prefer to use fresh pineapple, but canned will work if you use the kind packed in only juice (not syrup). I prefer to use fresh pineapple, but canned will work if you use the kind packed in only juice (not syrup).

Creamed Corn SERVES 4 * ACTIVE TIME : 15 MINUTES * TOTAL TIME : 25 MINUTES [image]

PER SERVING ( RECIPE) : ( RECIPE) :.

Calories: 130 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 23 g Fiber: 4 g Sugars: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 310 mg Vitamin A: 0% Vitamin C: 10% Calcium: 0% Iron: 6% Creamed corn is such a heavenly backdrop for so many things. Latin dishes, Southern dishes, barbecue; I keep the flavor simple so it can go with almost anything. Sauteing the corn before blending it gives it an added depth of flavor. Although this is best with fresh corn, if using frozen allow for 5 more minutes cooking time when you saute the corn.

cup plus cup plain unsweetened almond milk cup plus cup plain unsweetened almond milk 1 tablespoon cornstarch 1 teaspoon olive oil 3 cups fresh corn (from about 3 ears) teaspoon salt Mix cup of the almond milk with the cornstarch and set aside.

Preheat a 4-quart heavy-bottomed pan over medium-high heat. Saute the corn in the vegetable oil for about 5 minutes, until tender, with flecks of brown in places. Sprinkle with the salt.

Add the cup almond milk (not the cup with the cornstarch) and blend with an immersion blender until about two-thirds of the corn is pureed and there are still some whole or half pieces left. If you don't have an immersion blender, then transfer the mixture to a blender and pulse to the desired consistency, then transfer back to the pot. Turn up the heat to medium.

NUTRITION TIP NUTRITION TIP You are the salt of the earth! Sodium is a required nutrient and naturally occurs in such vegetables as corn. It is an electrolyte that maintains our fluid balance and is essential for our muscles. Careful, though. Too much salt and sodium are a.s.sociated with high blood pressure and hypertension. Try to stay cool and collected and keep your daily salt intake at 2,300 mg per day. You are the salt of the earth! Sodium is a required nutrient and naturally occurs in such vegetables as corn. It is an electrolyte that maintains our fluid balance and is essential for our muscles. Careful, though. Too much salt and sodium are a.s.sociated with high blood pressure and hypertension. Try to stay cool and collected and keep your daily salt intake at 2,300 mg per day.

Add the cornstarch mixture and stir constantly until thickened, 5 to minutes. Serve immediately.

Mushroom Tibs SERVES 4 * ACTIVE TIME : 15 MINUTES * TOTAL TIME : 40 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 50 Calories from fat: 5 Total fat: 0.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 9 g Fiber: 2 g Sugars: 3 g Protein: 4 g Cholesterol : 0 mg Sodium: 350 mg Vitamin A: 8% Vitamin C: 4% Calcium: 6% Iron : 10% One of my favorite restaurants in Portland is called E'njoni. They call themselves "Eritrean Mediterranean," and although you will find many of the familiar Ethiopian restaurant staples, the pureed veggies and stews, what I love about it there is that you'll also find dishes like this-mushroom tibs: spicyand oh-so-flavorful mushrooms with curry, warm cloves, and floral thyme. Serve with Ethiopian Millet Ethiopian Millet (page 78) and (page 78) and Ye'abesha Gomen Ye'abesha Gomen (page 109). (page 109).

1 pound cremini mushrooms, sliced in half 1 pound cremini mushrooms, sliced in half 1 teaspoon oil 1 tablespoon tomato paste cup vegetable broth 3 cloves garlic, minced 2 teaspoons minced fresh ginger teaspoon cayenne 2 teaspoons mild curry powder 1 teaspoon Hungarian paprika 2 teaspoons ground c.u.min 2 teaspoons dried thyme teaspoon ground cardamom teaspoon ground cloves teaspoon salt NUTRITION TIP NUTRITION TIP Poor mushrooms are so misunderstood. They get a bad rap as "mostly water," but the truth is they are a very good source of copper, riboflavin, niacin, and selenium. Copper works with iron and is vital in the formation of hemoglobin-the stuff in your blood that keeps your oxygen flowing. And what's more, a cup of mushrooms has only 20 measly calories. Poor mushrooms are so misunderstood. They get a bad rap as "mostly water," but the truth is they are a very good source of copper, riboflavin, niacin, and selenium. Copper works with iron and is vital in the formation of hemoglobin-the stuff in your blood that keeps your oxygen flowing. And what's more, a cup of mushrooms has only 20 measly calories.

Preheat the oven to 400F.

Place the mushrooms in an 8 by 13-inch metal baking pan. In a cup, use a fork to mix together the oil, tomato paste, and vegetable broth. Add the remainder of the ingredients and mix well.

Coat the mushrooms with the mixture. Bake for 15 minutes, remove from the oven, and toss. Add a little vegetable broth if it appears too dry. Return to the oven and bake for 5 more minutes. The mushrooms should be coated with a thick paste of spice; if it seems too thick, thin it out with a bit of vegetable broth or water. Taste for salt and serve.

TIP TIP If you're a spice wuss, then omit the cayenne. You'll still have some spiciness from the curry. If you're a spice wuss, then omit the cayenne. You'll still have some spiciness from the curry.

Braised Cabbage with Seitan SERVES 4 * ACTIVE TIME : 20 MINUTES * TOTAL TIME : 30 MINUTES [image]

PER SERVING ( RECIPE) : ( RECIPE) :.

Calories: 150 Calories from fat: 30 Total fat: 3.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 14 g Fiber: 3 g Sugars: 5 g Protein: 18 g Cholesterol : 0 mg Sodium: 590 Vitamin A: 2% Vitamin C: 70% Calcium: 10% Iron: 10% This ain't your grandma's cabbage! Actually, was your grandma really good at making cabbage? Then this might might be hers. Don't be fooled by the short ingredient list; braising is the best thing you can do for your cabbage. It makes it tender and flavorful without becoming mushy, and the simmered broth tastes great over potatoes or rice. The seitan adds flavor, protein, and a chewy texture that might make this more of a main than a side. Serve with a baked potato, sweet or regular, or some basmati rice. be hers. Don't be fooled by the short ingredient list; braising is the best thing you can do for your cabbage. It makes it tender and flavorful without becoming mushy, and the simmered broth tastes great over potatoes or rice. The seitan adds flavor, protein, and a chewy texture that might make this more of a main than a side. Serve with a baked potato, sweet or regular, or some basmati rice.

1 teaspoon olive oil 1 teaspoon olive oil 1 cups seitan, sliced inch thick 4 cloves garlic, minced 2 teaspoons dried thyme teaspoon red pepper flakes 2 cups vegetable broth 1 pound green cabbage, cut into thin strips (about 4 cups) teaspoon salt Preheat a large skillet over medium heat. Saute the seitan in oil until lightly browned, about 7 minutes. Use nonstick cooking spray as needed. Add the garlic, thyme, and red pepper flakes, and saute for a minute more. Add a splash of the vegetable broth to deglaze the pan, then add the cabbage and the rest of the broth. Sprinkle with salt. Cover the pan and cook for 15 minutes, stirring occasionally. The cabbage should be tender with just a little bit of snap to it. Taste for salt and serve immediately.

Green beans with Thai basil SERVES 4 * ACTIVE TIME : 15 MINUTES * TOTAL TIME : 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 60 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 13 g Fiber: 4 g Sugars: 2 g Protein: 3 g Cholesterol: 0 mg Sodium: 260 mg Vitamin A: 20% Vitamin C: 40% Calcium: 8% Iron: 10% If you like your springtime a little spicy, this side dish is for you! Green beans are coated in a slightly sweet soy sauce, punctuated with shallot, ginger, and garlic. Fragrant and sweet Thai basil brings notes of licorice that will transport you, if not to Thailand, then at least a little beyond Thai take-out. Serve with Bhutanese Pineapple Rice Bhutanese Pineapple Rice (page 72) and (page 72) and Red Thai Tofu Red Thai Tofu (page 149). (page 149).

1 teaspoon olive oil 1 teaspoon olive oil cup thinly sliced shallot 2 teaspoon minced fresh ginger 3 cloves garlic, minced 1 pound green beans, ends removed teaspoon red pepper flakes 1 tablespoon soy sauce 1 tablespoon agave nectar 2 tablespoons freshly squeezed lime juice About 15 leaves fresh Thai basil INGREDIENT SCAVENGER HUNT INGREDIENT SCAVENGER HUNT Thai basil isn't the easiest herb to find if you don't live near a Chinatown or an Asian market. Such places as Whole Foods Market often have it, though, and many greengrocers and farmers' markets will keep it in stock when it's in season. I would highly recommend growing your own, because the flavor is so special and tasty that you really shouldn't live your life without it. Thai basil isn't the easiest herb to find if you don't live near a Chinatown or an Asian market. Such places as Whole Foods Market often have it, though, and many greengrocers and farmers' markets will keep it in stock when it's in season. I would highly recommend growing your own, because the flavor is so special and tasty that you really shouldn't live your life without it.

Preheat a large skillet over medium high heat. Saute the shallot in oil for about 5 minutes, or until translucent. Add the garlic and ginger and saute for about 30 seconds more. Add the green beans and cook for about 5 minutes, stirring often. Add the red pepper flakes, soy sauce, agave, and lime juice. Cook for around 5 more minutes, stirring often. The green beans should still have some crunch. Stir in the basil, turn off the heat, and let the basil wilt. Serve!

TIP TIP Want to turn this into a main dish? Dry-fry a block of tofu, then add it back to the dish near the end of the cooking time, for about 5 minutes. Want to turn this into a main dish? Dry-fry a block of tofu, then add it back to the dish near the end of the cooking time, for about 5 minutes.

Orange-Scented Broccoli SERVES 4 * ACTIVE TIME : 10 MINUTES * TOTAL TIME : 20 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).

PER SERVING PER SERVING ( RECIPE): ( RECIPE):.

Calories: 80 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 14 g Fiber : 4 g Sugars: 5 g Protein: 4 g Cholesterol : 0 mg Sodium: 330 mg Vitamin A: 20% Vitamin C: 230% Calcium: 8% Iron: 6% A fun way to liven up broccoli when you're tired of the same-old same-old. This broccoli goes great with Asian-themed meals. Mirin isn't totally essential, but it gives the broccoli a fragrant and sweet flavor. You can sub a little white wine if you must, though. fun way to liven up broccoli when you're tired of the same-old same-old. This broccoli goes great with Asian-themed meals. Mirin isn't totally essential, but it gives the broccoli a fragrant and sweet flavor. You can sub a little white wine if you must, though.

1 teaspoon sesame oil 1 teaspoon sesame oil 1 tablespoon minced fresh ginger 3 cloves garlic teaspoon red pepper flakes 1 bunch broccoli (about 1 pounds), stems thinly sliced, tops cut into florets 1 tablespoon mirin 1 tablespoon soy sauce 2 teaspoons orange zest cup freshly squeezed orange juice Preheat a large skillet over medium heat. Saute the ginger in the oil for about 2 minutes. Add the garlic and red pepper flakes and saute for a minute more. Use nonstick cooking spray or a splash of water if things are sticking.

Add the broccoli, mirin, and soy sauce. Saute for around 7 more minutes, tossing frequently, until the stalks are tender. Add the zest and orange juice, and saute for a minute more. Serve immediately.

NUTRITION TIP NUTRITION TIP We don't exactly a.s.sociate broccoli with protein, but would you believe that more than 25 percent of the calories in broccoli are from protein? Well, believe it! 'Cause it's true! We don't exactly a.s.sociate broccoli with protein, but would you believe that more than 25 percent of the calories in broccoli are from protein? Well, believe it! 'Cause it's true!

Eggplant Dengaku SERVES 4 * ACTIVE TIME : 20 MINUTES * TOTAL TIME : 30 MINUTES [image]

(CAN BE MADE GLUTEN FREE IF USING GF TAMARI IN PLACE OF SOY SAUCE).

PER SERVING PER SERVING ( RECIPE) : ( RECIPE) :.

Calories: 130 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 28 g Fiber: 10 g Sugars: 11 g Protein: 3 g Cholesterol: 0 mg Sodium: 930 mg Vitamin A: 0% Vitamin C: 8% Calcium: 6% Iron: 4% A staple on j.a.panese restaurant menus, this eggplant is broiled and coasted in a rich, pungent, and slightly sweet miso sauce. I'm not usually a stickler for a particular type of miso, but here I insist that you use red miso for the most authentic taste. And by authentic I mean j.a.panese-American restaurant authentic, because I'm just a nice Jewish girl who has never actually been to j.a.pan. Serve this over brown rice or alongside the staple on j.a.panese restaurant menus, this eggplant is broiled and coasted in a rich, pungent, and slightly sweet miso sauce. I'm not usually a stickler for a particular type of miso, but here I insist that you use red miso for the most authentic taste. And by authentic I mean j.a.panese-American restaurant authentic, because I'm just a nice Jewish girl who has never actually been to j.a.pan. Serve this over brown rice or alongside the Sushi Roll Edamame Salad Sushi Roll Edamame Salad (page 20) or the (page 20) or the Miso Udon Stir-fry with Greens and Beans Miso Udon Stir-fry with Greens and Beans (page 182). (page 182).

cup mirin cup mirin 2 teaspoons soy sauce 2 tablespoons water 5 teaspoons agave cup red miso 2 pounds eggplant, cut inch thick Sliced scallions, for garnish (optional) In a saucepot, combine the mirin, soy sauce and agave. Bring to a boil and then lower the heat. Add the agave and miso. Stir over very low heat, whisking often, until it is smooth.

Preheat the broiler and place a rack about 6 inches from the heat. Spray a large rimmed baking sheet with nonstick cooking spray. Arrange the eggplant slices in a single layer and spray lightly with cooking spray. Broil for about 6 minutes; the tops should be browned and the eggplant should be cooked but still a bit firm. Remove from the oven.

NOTE NOTE 1 teaspoon of oil has been added to the nutritional info to allow for the nonstick cooking spray. 1 teaspoon of oil has been added to the nutritional info to allow for the nonstick cooking spray.

Use a tablespoon to divide the miso sauce among all the eggplant slices, then use the back of the spoon to spread on each entire slice. Place back in the broiler and broil for 2 more minutes. The miso should be a little bubbly. Serve as soon as you can.

Coriander Mushrooms with Cherry Tomatoes SERVES 4 * ACTIVE TIME: 15 MINUTES * TOTAL TIME: 20 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 60 Calories from fat: 15 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 9 g Fiber: 2 g Sugars: 4 g Protein: 4 g Cholesterol: 0 mg Sodium: 160 mg Vitamin A: 10% Vitamin C: 20% Calcium: 6% Iron: 6% These mushrooms pop with some of my favorite flavors in the world: aromatic coriander, fruity jalapenos, earthy mushrooms, and piquant tomatoes. I find them irresistible alongside Unfried Refried Beans Unfried Refried Beans (page 136) or tucked into tacos on taco night. (page 136) or tucked into tacos on taco night.

1 teaspoon olive oil 1 teaspoon olive oil 4 cloves garlic, minced 2 jalapenos, seeded and sliced thinly 1 tablespoon coriander seeds, crushed (see tip page 102) 1 pound cremini mushrooms, sliced 1 cup cherry tomatoes, sliced in half 2 teaspoons dried oregano Several pinches of freshly ground black pepper teaspoon salt 1 tablespoon freshly squeezed lime juice Fresh cilantro, for garnish (optional) Preheat a large skillet over medium-low heat. Saute the the garlic, jalapenos, and coriander seeds in oil for about 5 minutes, to soften the seeds. Stir frequently to avoid burning the garlic; add splashes of water if things start sticking. Turn up the heat to medium; add the mushrooms, tomatoes, oregano, salt, and black pepper, and saute for about 10 minutes, until the mushrooms are softened and the tomatoes are cooked down. Taste for salt and serve garnished with fresh cilantro, if you like.

Grilled Portobellos SERVES 4 ACTIVE TIME: 15 MINUTES * TOTAL TIME: 20 MINUTES [image]