Super Dinners - Recipes Starring The World's Most Powerful Veggies

This is actually an article that I got from the latest issue of Eating Well.  Instead of paraphrasing or adding my own witty comments, I'm just going to give you the whole article as it appeared in the magazine.  It's just too good to do anything else to it!  I will warn you ahead of time that it is a long post, as it's got 5 recipes in it.  So before you read this, get a drink and sit in a comfy chair!  Some recipes have a 2-serving version (even if it's not noted) so be sure to check EatingWell.com if you want to see how to divide the recipe for two people.

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SUPER DINNERS
A Week's Worth of Delicious Recipes Starring the Power Players of the Vegetable World
Pgs 22-26, October 2009 Issue, Eating Well Magazine

You can tell broccoli's good for you just by looking at it: all those little green fists raised to righteous health!  Even though nutrition fads come and go, broccoli's super-veggie status never falters.  So we decided to give you a week's worth of delicious dinners that star broccoli and other members of its family.  After all, the whole big band of brassica brothers, which runs from cauliflower and Brussels sprouts to turnips, kale and arugula, share a potent health profile.  They provide isothiocyanates, compounds that amp up the production of enzymes that help clear toxins from the body.  That's not all.  Take a look at the nutrition bonuses here: these vegetables are loaded with the antioxidants beta carotene (which the body converts to vitamin A) and vitamin C as well as folate, a vitamin that's linked with heart health and helps build healthy new cells.

Besides their stellar nutrition marks, this mighty family thrives in the cool  weather of fall.  We saute' kale, then set mild arctic char on top of it to gently steam.  Pizza gets a green makeover with pesto, broccoli and arugula.  We love twirling up long strips of bok choy along with noodles and pork in an easy stir-fry.  Turnips provide a peppery counterpoint to roasted potatoes and chicken, and thinly sliced Brussels sprouts join mushrooms in a creamy fettuccine.  These hearty suppers will give you all the strength you need to gear up for the cold season ahead.

MONDAY

GREEN PIZZA

-Healthy Weight Recipe-

Active Time: 20 Min - Total: 30 Min

Cooler-weather vegetables like broccoli and arugula are abundant at farmers' markets in early fall.  Why not use them as an unconventional pizza topping?  The arugula adds a slightly bitter peppery taste -- for a milder flavor, use spinach instead.  Serve with: wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper.


1 pound prepared pizza dough, preferably whole-wheat
2 cups chopped broccoli florets
1/4 cup water
5 ounces arugula, any tough stems removed, chopped (about 6 cups)
Pinch of salt
Freshly ground pepper to taste
1/2 cup prepared pesto
1 cup shredded part-skim mozzarella cheese

1. Position oven rack in the lowest position; preheat to 450F.  Coat a large baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking sheet.  Transfer to the baking sheet.  Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3. Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes.  Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more.  Season with salt and pepper.
4. Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese.  Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Makes 6 servings.  Cost per serving: under $2

Per Serving: 323 calories; 13g fat (4g sat, 7g mono); 19mg cholesterol; 33g carbohydrate; 15g protein; 3g fiber; 511mg sodium; 241mg potassium.  Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% DV), Vitamin A (31% DV).

TUESDAY

PORK AND BOK CHOY STIR-FRY

-Healthy Weight and Healthy Heart Recipe-

Active Time: 40 Min - Total: 40 Min

In this zippy stir-fry we cut the bok choy into long, thin strips to mimic the long noodles.  We like Japanese soba noodles because they are made with buckwheat, which gives them a nutty flavor and a boost of fiber.  You can also use mild-flavored rice noodles or whole-wheat spaghetti.  Serve with: Japanese Cucumber Salad (EatingWell.com).



8 ounced soba or rice noodles
3/4 to 1 pound pork tenderloin, trimmed
1/3 cup water
1/4 cup Shao Hsing rice wine or dry sherry*
2 Tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon peanut oil or canola oil
1 medium onion, thinly sliced
1 pound bok choy (about 1 medium head), trimmed and cut into long, thin strips
1 Tablespoon chopped garlic
1 Tablespoon chile-garlic sauce**

1. Bring a large saucepan of water to a boil.  Add noodles and cook according to package directions.  Drain, rinse with cold water and set aside.
2. Meanwhile, slice port into thin rounds; cut each round into matchsticks.  Whisk water, rice wine or sherry*, soy sauce and cornstarch in a small bowl.
3. Heat oil in a Dutch oven over medium heat.  Add onion and cook, stirring occasionally, until beginning to soften, 2 to 3 minutes.  Add bok choy and cook, stirring occasionally, until beginning to soften, about 5 minutes.  Add the pork, garlic and chile-garlic sauce; cook, stirring, until the pork is just cooked through, 2 to 3 minutes.
4. Whisk the cornstarch mixture again, add it to the pan and bring to a boil.  Cook, stirring, until the sauce has thickened, 2 to 4 minutes.  Serve the pork and vegetables over the noodles.

Makes 4 Servings.  Cost per serving: under $2.50  For a 2-serving variation, go to EatWell.com.

Per Serving: 374 calories; 6g fat (1g sat, 2g mono); 55mg cholesterol; 51g carbohydrates; 29g protein; 2g fiber; 775mg sodium; 975mg potassium.  Nutrition Bonus: Vitamin A (94% Daily Value), Vitamin C (55% DV), Potassium (28% DV), Magnesium (23% DV), Iron (21% DV) Folate (20% DV), Zinc (19% DV).

WEDNESDAY

QUICK ROAST CHICKEN AND ROOT VEGETABLES

-Healthy Weight and Healthy Heart Recipe-

Active Time: 45 Min - Total: 45 Min

Roasted chicken in 45 minutes? No problem.  This technique of starting bone-in chicken breasts on the stovetop and finishing them in a hot oven with vegetables gets a hearty dinner on the table in a hurry.  While everything roasts, you still have time to make a quick pan sauce with shallot and Dijon mustard.  Serve with: Spinach Salad with Warm Maple Dressing (EatingWell.com).

1 pound turnips, peeled and cut into 1/2-inch chunks
1 pound baby potatoes, quartered
2 Tablespoons extra-virgin  olive oil, divided
1 Tablespoon chopped fresh marjoram OR 1 teaspoon dried
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
1 cup reduced-sodium chicken broth
2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise
1 large shallot, chopped
1 Tablespoon Dijon mustard
2 teaspoons red- or white-wine vinegar

1. Preheat oven to 500F.
2. Toss turnips, potatoes, 1 Tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl.  Spread in an even layer on a large baking sheet.  Roast for 15 minutes.
3. Meanwhile, place flour in a shallow dish.  Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside.  Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.  Dredge the chicken in the flour, shaking off the excess.  (Discard any leftover flour.)
4. Heat the remaining 1 Tablespoon oil in a large skillet over medium heat.  Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes.  Remove from the heat.
5. After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
6. When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat.  Add shallot and cook, stirring, until fragrant, about 1 minute.  Whisk the reserved broth mixture again, add to the pan and bring to a boil.  Cook, stirring occasionally, until reduced by about half, about 8 minutes.  Stir in mustard and vinegar.  Serve the chicken and vegetables with the sauce.

Makes 4 servings.  Cost per serving: under $2.50

Per Serving: 333 calories; 10g fat (2g sat, 6g mono); 72mg cholesterol; 29g carbohydrate; 31g protein; 4g fiber; 770mg sodium; 1,033mg potassium.  Nutrition Bonus: Vitamin C (58% Daily Value), Potassium (30% DV), Magnesium (16% DV).

THURSDAY

ARCTIC CHAR ON A BED OF KALE

-Healthy Weight, Low Calorie and Heart Healthy Recipe-

Active Time: 30 Min - Total: 30 Min

Arctic char, related to salmon and trout, is sustainably farmed, making it a "best choice" for the environment.  It has a mild flavor and cooks up quickly.  We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish.  Serve with: Mashed potatoes.

1 Tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char or salmon fillet, cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 Tablespoon chopped fresh dill OR 1 teaspoon dried
4 lemon wedges for garnish

1. Heat oil in a large skillet over medium heat.  Cook shallot, stirring, until beginning to soften, about 2 minutes.  Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute.  Add the remaining kale and cook until tender, about 8 minutes.
2. Sprinkle the fish with salt and pepper and place on the kale.  Cover and cook until the fish is just cooked through, 5 to 7 minutes.
3. Meanwhile, combine sour cream, horseradish and dill in a bowl.  Serve the fish and kale with the sauce and lemon wedges.

Makes 4 servings.  Cost per serving: under $5

Per Serving: 335 calories; 16g fat (3g sat, 8g mono); 90mg cholesterol; 14g carbohydrate; 35g protein; 2g fiber; 424mg sodium; 1,135 mg potassium.  Nutrition Bonus: Vitamin A (353% Daily Value), Vitamin C (230% DV), Potassium (32% DV), Calcium and Iron (24% DV), Magnesium (19% DV), good source of omega-3s.

FRIDAY

CREAMY FETTUCCINE WITH BRUSSELS SPROUTS AND MUSHROOMS

-Healthy Weight, High Fiber and Heart Healthy Recipe-

Active Time: 30 Min - Total: 30 Min

Think of this creamy pasta dish as the fall version of pasta primavera.  Sliced Brussels sprouts cook quickly and cling to the pasta.  Look for presliced mushrooms to cut prep time.  Serve with: Tossed Salad with Garlic-Dijon Vinaigrette (EatingWell.com).

12 ounces whole-wheat fettuccine
1 Tablespoon extra-virgin olive oil
4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
4 cups thinly sliced Brussels sprouts
1 Tablespoon minced garlic
1/2 cup dry sherry or 2 Tablespoons sherry vinegar*
2 cups low-fat milk
2 Tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup finely shredded Asiago cheese, plus more for garnish

1. Cook pasta in a large pot of boiling water until tender, 8-10 minutes.  Drain, return to the pot and set aside.
2. Meanwhile, heat oil in a large skillet over medium heat.  Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes.  Add garlic and cook, stirring, until fragrant, about 1 minute.  Add sherry (or vinegar)*, scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
3. Whisk milk and flour in a bowl; add to the skillet with salt and pepper.  Cook, stirring, until the sauce bubbles and thickens, about 2 minutes.  Stir in Asiago until melted.  Add the sauce to the pasta; gently toss.  Serve with more cheese, if desired.

Makes 6 servings, about 1 1/3 cups each.  Cost per serving: under $2

Per Serving: 385 calories; 10g fat (4g sat, 2g mono); 22mg cholesterol, 56g carbohydrate; 19g protein; 10g fiber; 438 mg sodium; 467 mg potassium.  Nutrition Bonus: Vitamin C (75% Daily Value), Calcium (28% DV), Magnesium (25% DV), Folate (19% DV), Iron (18% DV), Vitamin A (16% DV).

* - Rice wine and dry sherry can be substituted with apple juice or white grape juice, or a non-alcoholic dry white wine. Sherry vinegar can be substituted with apple cider vinegar.  If you use sherry, use a dry sherry instead of a higher-sodium cooking sherry.
** - Chile-garlic sauce (also labeled chili-garlic sauce or paste) is a blend of ground chiles, garlic and vinegar.  It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.