FOOD FOR THOUGHT
Healthy eating is an important part of a well balanced life
These are recipes for some of my favorite healthy dishes. They will help fuel your mind, body & soul.
Breakfast Casserole
This is an ideal breakfast or brunch to assemble up to a day ahead and bake off in the morning. Healthy cooking doesn't always mean using low-fat products. The full-fat Cheddar and Parmesan together are so satisfying in this easy casserole that a little goes a long way, and they're a terrific complement to lean turkey sausage and spinach. ...
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Level: Easy
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Total: 7 hr (includes refrigerating time)
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Active: 25 min
Yield: 6 servings
Ingredients:
- 8 ounces spicy or sweet turkey sausage links, casings removed, meat crumbled
- 2 scallions, sliced
- 6 large eggs and 6 large egg whites
- 1 3/4 cups 1-percent milk
- Kosher salt and freshly ground black pepper
- One 9-ounce package frozen chopped spinach, thawed and drained of excess liquid
- 3/4 cup shredded Cheddar
- 1/2 cup grated Parmesan
- 1/2 whole wheat baguette, cut into 3/4-inch cubes (about 4 cups)
- Cooking spray
Directions:
1) Heat a large nonstick skillet over medium heat.Add the turkey and scallions and cook, stirring to break up any large chunks, until browned and cooked through, about 10 minutes. Remove from heat and let cool slightly.
2) Whisk the eggs, egg whites, milk and 1/2 teaspoon each salt and pepper in a large bowl until combined. Add the cooked sausage, spinach, cheeses and bread and toss to distribute the ingredients evenly.
3) Spray a 3-quart casserole dish with cooking spray. Spread the egg mixture evenly in the dish. Cover and refrigerate for at least 6 hours or preferably overnight.
4) Preheat the oven to 350 degrees F. Bake the casserole, uncovered, until set and lightly browned on top, about 30 minutes.
Cook’s Note Make-Ahead Tip: You can freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.
Pan-Seared Salmon with Kale and Apple Salad
The star of this dish is the kale salad. It's crunchy, tangy and sweet!
● Level: Easy
● Total: 40 min
● Prep: 20 min
● Inactive: 10 min
● Cook: 10 min
● Yield: 4 servings
Ingredients:
- Four 5-ounce center-cut salmon fillets (about 1-inch thick)
- 3 tablespoons fresh lemon juice
- 3 tablespoons olive oil
- Kosher salt
- 1 bunch kale, ribs removed, leaves very thinly sliced (about 6 cups)
- 1/4 cup dates
- 1 Honeycrisp apple
- 1/4 cup finely grated pecorino
- 3 tablespoons toasted slivered almonds
- Freshly ground black pepper
- 4 whole wheat dinner rolls
Directions:
1. Bring the salmon to room temperature 10 minutes before cooking.
2. Meanwhile, whisk together the lemon juice, 2 tablespoons of the olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes.
3. While the kale stands, cut the dates into thin slivers and the apple into matchsticks. Add the dates, apples, cheese and almonds to the kale. Season with pepper, toss well and set aside.
4. Sprinkle the salmon all over with 1/2 teaspoon salt and some pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-low heat. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on one side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch, about 3 minutes more.
5. Divide the salmon, salad and rolls evenly among four plates.
Herbed Chicken Marsala
Smothered in low-calorie sautéed mushrooms and sun-dried tomatoes, this dish is both healthy and satisfying. A little bit of butter goes a long way in the sauce-just a touch adds creamy richness. ... Less
● Level: Easy
● Total: 35 min
● Active: 35 min
● Yield: 4 servings
Ingredients:
- Four 4-ounce boneless, skinless chicken breast cutlets
- Kosher salt and freshly ground black pepper
- 1/3 cup whole wheat flour
- 1 1/2 tablespoons extra-virgin olive oil
- 3/4 cup low-sodium chicken broth
- 1/3 cup sun-dried tomatoes (not packed in oil; not rehydrated), finely chopped or very thinly sliced
- 1/2 teaspoon finely chopped rosemary
- 10 ounces white button or cremini (baby bella) mushrooms, sliced
- 1/3 cup sweet marsala wine
- 2 teaspoons unsalted butter
- 1 to 2 tablespoons roughly chopped flat-leaf parsley
Directions :
1. Place the chicken cutlets between 2 pieces of plastic wrap and pound with a meat mallet (or the flat side of a chef's knife) until about 1/3-inch thick. Sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper.
2. Put the flour on a medium plate. Heat the oil in a large nonstick skillet over medium-high heat. Dredge the chicken in the flour to fully coat, shaking off any excess. Add the chicken to the skillet and fry until fully cooked and golden brown, about 4 minutes per side. Transfer to a platter and tent with foil to keep warm.
3. Add 1/2 cup of the broth, the sun-dried tomatoes and rosemary to any remaining drippings in the skillet and cook, stirring frequently, for 1 minute to plump the tomatoes. Add the mushrooms, 1/4 teaspoon salt and 1/2 teaspoon pepper and cook until the mushrooms are soft, about 5 minutes. Add the marsala and bring to a boil. Add the remaining 1/4 cup broth and the butter and simmer until the butter is fully melted, about 30 seconds.
4. Spoon the mushroom mixture and sauce over the chicken, sprinkle with the parsley and serve.
Cook’s Note This recipe uses regular whole wheat flour, but for a slightly more refined coating, whole wheat pastry flour can be substituted.
Angel Food Cake
● Level: Intermediate
● Total: 55 min
● Prep: 20 min
● Cook: 35 min
● Yield: 10 to 12 servings
Ingredients:
- 1 3/4 cups sugar
- 1/4 teaspoon salt
- 1 cup cake flour, sifted
- 12 egg whites (the closer to room temperature the better)
- 1/3 cup warm water
- 1 teaspoon orange extract, or extract of your choice
- 1 1/2 teaspoons cream of tartar
Directions:
1. Preheat oven to 350 degrees F.
2. In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.
3. In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.
4. Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).
5. Cool upside down on cooling rack for at least an hour before removing from pan. Cook’s Note Since they're easier to separate use the freshest eggs you can get.