Healthy Eats » 1 Food, 5 Ways

Potatoes 5 Ways

Dana Angelo White — Tue, 16 Mar 2010 14:00:40 +0000

Carb-phobes, don’t shy away from potatoes. They’re high in fiber, protein, iron and even vitamin C — and taste yummy, too. Since they’re so easy to work with, we could probably give you 50 healthy recipes, but let’s start with five of our favorite ways to enjoy them.

Baked
Traditional and delicious, baked potatoes are one of the simplest side dishes. Greek yogurt is the secret ingredient for a lighter topping.
RECIPE: Baked Potatoes with Yogurt & Sour Cream

Pureed & Creamy
We offered a bunch of tips for a lighter (but still creamy) potato soup. Our readers had even more terrific ideas, so check out that post’s comments — or just get right to the recipe below.
RECIPE: Vichyssoise with Sour Cream & Chives

Roasted
Who needs fatty, deep-fried potatoes? Sliced and roasted spuds taste much better at a fraction of the calories. We make these in my house at least twice a month. If you can’t find Meyer lemons, regular lemons work just as well.
RECIPE: Baked Meyer Lemon Fries

Smashed
Yukon gold potatoes are extra creamy, so they’re perfect for smashing. Leave the skins on; they add texture and that’s where all the iron and fiber lives.
RECIPE: Smashed Potatoes with Sour Cream & Chives

Rolled
Homemade gnocchi may seem daunting but it’s fairly simple. This basic recipe adds spinach for a festive twist (basil works well, too!).
RECIPE: Green Gnocchi

TELL US: How do you like your potatoes?

Shrimp 5 Ways

Toby Amidor — Wed, 17 Feb 2010 12:00:19 +0000

Three ounces of shrimp only contains 84 calories and 1 gram of fat and comes packed with selenium and energy-boosting B-vitamins. As long as you keep portions under control (and forgo the frying), there’s no need to stress about the cholesterol. Shrimp lovers, try these five recipes.

Sautéed
Cook shrimp in a touch of oil and add a combination of your favorite veggies and spices. Serve with a half-cup serving of couscous, wild or brown rice on the side and enjoy.
RECIPE: Garlic Basil Shrimp (shown above)

Roasted
Don’t forget the shrimp cocktail the next time you host a party. Roasting will keep your shrimp moist and the delicious cocktail sauce is low in calories (shhh, don’t tell your guests!).
RECIPE: Roasted Shrimp Cocktail

Grilled
Toss shrimp in your favorite low-calorie sauce and fire up the grill. Thread shrimp and your favorite veggies on kabobs, serve with rice and you’ve got a quick and easy meal. Or try topping greens with grilled shrimp for a light lunch.
RECIPE: Lime Chicken and Shrimp Kabobs

Boiled
Cozy up to a soup or stew during a cold winter night. Use aromatic veggies such as onions and garlic along with your favorite seafood combinations — shrimp, clams and mussels, for example.
RECIPE: Provencal Shellfish Stew

Baked
Bake shrimp with savory feta for a new take on a casserole. This quick dish takes less than 30 minutes to prepare and you can quickly reheat leftovers in the oven or office microwave.
RECIPE: Baked Shrimp With Tomatoes and Feta

Mushrooms 5 Ways

Dana Angelo White — Wed, 20 Jan 2010 12:00:39 +0000

Mushrooms are super low in calories but packed with energy-producing B-vitamins and even some vitamin D. You can’t wrong adding these as flavor-boosters to your favorite dishes. Here are five ways to try them.

A Hearty Vegetarian Stew
Shiitake mushroom stems infuse the broth of this stew with a meaty and earthy flavor. Lots more veggies along with whole-grain barley provides 8 grams of hunger-fighting fiber per serving — that’s tackles more than 30% of the daily recommendation.
RECIPE: Carrot-Mushroom Barley Stew

Mushroom Salad
Raw button mushrooms match up beautifully with fresh parsley, lemon and the salty bite of Parmesan cheese. Raw mushrooms not your thing? Try them grilled in the same recipe.
RECIPE: Fresh Mushroom and Parsley Salad

Whole-Grain Side Dish
Add sautéed mushrooms to cooked grains such as rice and wheat berries and serve it alongside chicken or fish. Use an assortment of wild mushrooms to elevate the flavors even further.
RECIPE: Mushroom Wheat Berry Pilaf

Steamed Up with Fish
Parchment pouches of tender fish, mushrooms, ginger and honey make for a simple, elegant and light meal.
RECIPE: Ginger-Garlic Fish in Parchment

English Muffin Alternative
Large and flat portobello mushroom caps make a tasty bed for scrambled eggs. They also work nicely with a touch of tomato sauce and cheese for a mini mushroom “pizza.”
RECIPE: Grilled Portobello Benedict

Read More:

The Power of Mushrooms
Mushroom Basics

Leftover Turkey 5 Ways

Toby Amidor — Thu, 26 Nov 2009 14:00:30 +0000

Who doesn’t love leftover turkey? Here are five yummy dishes to try, but we know the list is endless.

Keeping Leftovers Safe
First things first, let’s talk about safety. For the best quality and freshness, eat up what’s left on your bird within four days, five max. When you’re reheating that leftover turkey or tossing it in a new dish, you need to remember to check the temperature. Do this by inserting a thermometer into the thickest part; it should read at least 165 degrees Fahrenheit. Don’t leave your leftovers out at room temperature for more than two hours (the less time the better). After you’ve whipped up that new dish, be sure to refrigerate what’s left once it’s cooled.

Turkey Soup
With cool weather setting in, soup is a perfect way to warm up. Save those turkey bones; they help flavor up your soup and add minerals that are absorbed from the turkey bone (e.g. calcium and zinc). Toss in leftover veggies — Brussels sprouts, string beans, potatoes and onions — for even more flavor. To properly cool soup for storage, divide it into smaller containers and stir. Refrigerate food after it’s reached room temperature (around 70 degrees Fahrenheit).
RECIPE: Next Day Turkey Soup

Chinese Turkey Salad
Top your salad with diced-up turkey. In this recipe, a combination of Asian flavors — soy sauce, rice vinegar, ginger and sesame oil — creates a delicious dressing. As an alternative dressing, use your leftover cranberry sauce on any bed of greens.
Recipe: Chinese Turkey Salad

Turkey Enchiladas
Throw those leftovers in a tortilla, sprinkle with cheese and bake for 15 minutes. It’s a big hit in my family that both adults and kids love. If you don’t want to roll and bake, create a traditional leftover turkey sandwich with whole-wheat bread, turkey, cranberry sauce or gravy.
Recipe: Leftover Turkey or Chicken Enchiladas

Turkey Pot Pie
Toss in your cooked turkey, carrots, mushrooms, peas and onions and you’ve got yourself a masterpiece. Try cooking up individual pies in small oven-proof bowls (also a good way to control the portion size).
RECIPE: Turkey Potpie

Turkey Chili
Another cold-weather classic dish, chili tastes great with cooked turkey; it also cuts the cooking time (this dish takes 30 minutes to make). Add your favorite beans, spice it up with some hot peppers and top with some gooey melted cheese. Turkey is a pretty low-calorie protein, which leaves room for adding a touch of those higher-fat ingredients such as cheese.
RECIPE: Leftover Turkey or Chicken Chili

TELL US: What’s your favorite way to enjoy leftover turkey?

Parsnips 5 Ways

Dana Angelo White — Tue, 17 Nov 2009 13:30:35 +0000

They might look like pale versions of carrots, but these root veggies have a flavor all their own. Here are five recipes to help you get better acquainted with this intriguing fall veggie.

Sweet and Caramelized
Roasting parsnips brings out their sweet and nutty flavor –- they taste similar to a turnip, only milder and sweeter. Combine them with carrots, onions, sweet potatoes or winter squash in a roasting pan for an effortless side dish.
RECIPE: Roasted Carrots and Parsnips

Sautéed Until Crispy
In a little heated olive oil, thinly sliced or grated parsnips will get golden and delicious. Add some sea salt, and you’ve got a vegetarian dish that’s more flavorful — and healthy — than anything fried.
RECIPE: Cauliflower and Parsnip Hash Browns

Smooth and Creamy
Boil parsnips in water or broth until tender, and mash. Or make a quick purée in a food processor for a silky smooth consistency. Enhance the parsnips’ natural sweetness with pears for a truly seasonal combination.
RECIPE: Creamy Parsnips and Pears

New Kind of Muffins
You’ve probably had carrot muffins before, but how about one made with parsnips? Serve these baked treats warm with homemade jam from your local farmers’ market.
RECIPE: Parsnip Muffins

Potato-Less Chips
Slow baking thinly sliced root veggies makes them crisp and crunchy. Serve with hummus, salsa or your favorite herb dip.
RECIPE: Party Parsnips and Carrots

Cranberries 5 Ways

Toby Amidor — Mon, 02 Nov 2009 14:30:41 +0000

It wouldn’t be fall without cranberries. At only 46 calories a cup, fresh berries add guilt-free sweetness to mains, sides, desserts and more. Plus, they’re an excellent source of vitamin C and fiber. Of course, classic cranberry sauce is on our list, but you’ll be pleasantly surprised with our other healthy finds.

Cranberry Sauce
Cranberry sauce isn’t just for turkey — leftover sauce makes a delicious spread for a chicken or pork sandwiches. Try making yours with fresher, less-processed and better-quality ingredients.
RECIPE: Tart Cranberry Dipping Sauce

Cranberry Turnovers
These red jewels are yummy baked in cakes, cookies, muffins or turnovers. Add blueberries, apples, oranges, pecans or walnuts to balance their tartness. This turnover features dried cranberries, which are sweeter — a small amount goes a long way.
RECIPE: Apple-Cranberry Phyllo Turnovers

Broccoli on the Side
Dried cranberries also liven up the slightly bitter flavor of green veggies such as Brussels sprouts, collard greens or broccoli (my fave!). You’ll get plenty of vitamin C between the cranberries and leafy greens as well as potassium, iron and beta-carotene.
RECIPE: Garlic Spiked Broccoli with Cranberries

Cranberry Conserve
Simmer up a mixture of fruits for a delightful dessert and serve it warm or cold. This works with a scoop of ice cream or alongside angel food cake. The vinegar helps keep the mix extra acidic, so you can keep it in the fridge for up to two weeks.
RECIPE: Emerils Cranberry Conserve (stick to half-cup servings)

Pork Chops
For this recipe, cranberry sauce is cooked up with a touch of honey and cranberry juice. For a change of pace, substitute turkey or chicken. Quick tip: Place the berries in a food processor and pulse several times to coarsely chop them.
RECIPE: Easy Pork Chop Sauté with Cranberries

Leftover Chicken 5 Ways

Toby Amidor — Mon, 26 Oct 2009 15:44:32 +0000

Chicken is a healthy go-to food that works great for lunch or dinner. To cut down on fat, cook up breast meat (a.k.a. white meat) and get rid of the skin (most of the saturated fat is there). Next time you grill or roast some, make extra and try these tricks to stretch the leftovers into another meal.

Pasta Salad
Shred up leftover chicken (boneless or picked from the bone), toss with some small pasta and you’ve got a quick dinner the entire family will love. Add a few veggies from the fridge or freezer — peas, bell peppers, carrots or even olives (my favorite) — and you up the vitamin C and potassium. Try this pasta works warm or cold.
RECIPE: Asian Chicken and Orzo Salad

Chicken Sandwich
In about five minutes, you can mix your leftover chicken into delicious sammie. Instead of slices of whole wheat bread, try pumpernickel or rye bread or roll up a flour tortilla. I bulk up my sandwiches with fresh veggies such as arugula, tomatoes, peppers and onions, and then top with one or two spoonfuls of hummus or babaganoush (pureed eggplants).
RECIPE: Rolled Chicken Sandwich with Arugula and Parsley Aioli

Chicken Salad
How ‘bout a budget-friendly chicken salad? Of course, you don’t want to drown your chicken in gobs of mayonnaise. Instead, check out our ideas for lightened up versions of this easy dish.
RECIPE: Chicken Salad with Peanut-Lime Vinaigrette

Chicken Soup
Instead of toiling over the stove for hours, toss chicken pieces into some pre-made stock or broth with your family’s favorite veggies — presto, a perfect soup in minutes. Mix it up by adding beans, lentils, cabbage, collard greens or tomatoes.
RECIPE: Chicken and White Bean Soup

Classic Salad
Skip that drive-thru salad. Prep an easy lunch at home or on the go with sliced pieces of cooked chicken tossed on a bed of greens with two tablespoons of your favorite bottled vinaigrette (or make your own). Switch up those greens for a change of pace and different nutrients. Don’t forget a slice of bread or small roll on the side to balance it out.
RECIPE: Classic Salad with Chicken

TELL US: What are your tricks for stretching leftover chicken into more exciting meals?

Leftover Rice 5 Ways

Dana Angelo White — Tue, 20 Oct 2009 14:30:08 +0000

Make extra rice on purpose and use up the leftovers all week. Here are five delicious ways to clean out that fridge stockpile.

Whether it’s regular or instant, choose whole-grain brown rice for extra vitamins and hunger-curbing protein and fiber. Some of these recipes call for other types of rice, but you can trade in brown rice easily.

Fried Rice
Get dinner on the table fast! Already cooked rice makes this healthy take on stir-fry effortless.
RECIPE: Fried Rice With Scallions, Edamame and Tofu

Rice Salad
Rice dishes don’t have to be warm to be delicious. Grain salads make a satisfying lunch that can be served chilled or at room temperature. I use whatever is in the fridge or pantry, and toss with a drizzle of vinaigrette dressing. This recipe adds crunchy apples (in season right now) and chicken breast for a filling meal.
RECIPE: Brown Rice Salad with Apples

Rice Cakes
I love rice cakes — they’re tender yet flavorful. Just pass on the deep-fried kind. Gently sauté them in a nonstick skillet with a small amount of oil. Experiment with various vegetables and spices — bell pepper, shredded zucchini and dried oregano is a great combo. Or give yours a Mexican flair with beans.
RECIPE: Rice & Corn Cakes with Spicy Black Beans

Rice & Beans
This classic combination isn’t only delicious, it’s a great choice for vegetarians and carnivores alike. Together, rice and beans provide all the different types of protein that your body needs. Serve up as an easy side dish, or wrap in tortillas with salsa and grilled veggies for tasty burritos.
RECIPE: Adobo Rice & Black Beans

Chicken & Rice Soup
Or really, any soup will do! As the cold weather sets in, I’m dusting off my soup recipes for the coming months. If you’re pressed for time, make my Speedy Soup with leftover brown rice to replace the whole-grain pasta. When you’ve got more time, prepare this recipe from scratch, and add cooked rice at the end.
RECIPE: Curried Chicken and Rice Soup (shown above)

PHOTO: Antonis Achilleos / Food Network Magazine

TELL US: How do you use up your extra rice?

Ground Beef 5 Ways

Dana Angelo White — Mon, 07 Sep 2009 14:00:48 +0000

Folks may warn you away from red meat, but don’t believe them. Beef can be part of a healthy diet and provide good amounts of iron and protein. The trick is to choose the right recipes, use lean cuts and stick to smart portions. Here are five easy ways to enjoy ground beef guilt-free.

Sloppy Joes
Okay, so Sloppy Joes are an obvious one, but still a beloved classic. Forget the canned stuff (and lose all the extra sugar and salt that comes along with it) and make your own. It’s pretty easy to make your own sweet and sour sauce and mix it in with ground beef and veggies (more fiber). We serve ours up whole grain rolls or over brown rice or quinoa with a fresh garden salad on the side.
RECIPE: Sloppy Joes

Stuffed Peppers
To keep the calories and fat in balance, make ground beef a smaller part of the meal, not the main attraction. With all the peppers in season right now, I’ve been playing with some different versions of this basic stuffed pepper recipe.
RECIPE: Greek-Style Stuffed Peppers

Taco Salad
Ground beef in a salad? Absolutely! All you need is a mix of veggies, beans and a sensible portion of ground meat for this easy weeknight dinner (leftovers make a tasty lunch, too). Beans add fiber and energy-boosting B-vitamins, thiamin and riboflavin. Beef also contains two different B-vitamins (Niacin and B12) that helps with energy and healthy red blood cells.
RECIPE: Tex-Mex Taco Salad

Mini Burgers
We can’t skip burgers on this list. Get the flavor for less calories and fat by downsizing. These little sliders work as fun finger food for guests or can be a complete meal along with green beans or potato salad.
RECIPE: Mini Memphis Burgers

Bolognese
This thick, flavorful meat-and-veggie sauce goes great with pasta or slices of bread. This recipe, from Food Network’s Giada de Laurentiis, does it right — one pound of meat for six people, not two! I like to serve my Bolognese with small portions of whole grain pasta (about 1.5 cups cooked per person) and a big salad.
RECIPE: Simple Bolognese Recipe