1.
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Beef stew with fennel and shallots
SERVES 6
Ingredients
- 3 tablespoons all-purpose
(plain) flour |
- 4 large carrots, peeled and cut
into 1-inch chunks |
- 2 tablespoons olive oil or canola oil |
- 3 large shallots, chopped |
- 1 1/2 teaspoons salt |
- 3/4 teaspoon ground black pepper |
- 2 fresh thyme sprigs |
- 3 cups vegetable stock or broth |
- 1/2 fennel bulb, trimmed and
thinly sliced vertically |
- 3 portobello mushrooms, brushed
clean and cut into 1-inch chunks |
- 18 small boiling onions, about
10 ounces total weight,
halved crosswise |
- 4 large red-skinned or white
potatoes, peeled and cut into
1-inch chunks |
- 1 pound boneless lean beef
stew meat, trimmed of visible fat
and cut into 1 1/2-inch cubes |
- 1/3 cup finely chopped fresh
flat-leaf (Italian) parsley |
- 1/2 cup red wine, optional |
- 1 bay leaf |
- 1/2-inch cubes |
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Directions
Place the flour on a plate. Dredge the beef cubes in the flour. In a large, heavy saucepan, heat the oil over medium heat. Add the beef and cook, turning as needed, until browned on all sides, about 5 minutes. Remove the beef from the pan with a slotted spoon and set aside.
Add the fennel and shallots to the pan over medium heat and saute until softened and lightly golden, 7 to 8 minutes. Add 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, the thyme sprigs and the bay leaf. Saute for 1 minute. Return the beef to the pan and add the vegetable stock and the wine, if using. Bring to a boil, then reduce the heat to low, cover and simmer gently until the meat is tender, 40 to 45 minutes.
Add the carrots, potatoes, onions and mushrooms. The liquid will not cover the vegetables completely, but more liquid will accumulate as the mushrooms soften. Simmer gently until the vegetables are tender, about 30 minutes longer. Discard the thyme sprigs and bay leaf. Stir in the parsley and the remaining 1 teaspoon salt and 1/2 teaspoon pepper. Ladle into warmed individual bowls and serve immediately.
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Nutritional Analysis (per serving)
Calories 318 |
Monounsaturated fat 6 g |
Protein 21 g |
Cholesterol 47 mg |
Carbohydrate 36 g |
Sodium 677 mg |
Total fat 11 g |
Fiber 6 g |
Saturated fat 3 g |
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2.
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Easy chicken stock
SERVES
12
Ingredients
- 3 carrots, cut into 2-inch pieces |
- 4 quarts cold water |
- 2 celery stalks, cut into 2-inch pieces |
- 1 large yellow onion, cut into chunks |
- 1/4 teaspoon peppercorns |
- 5 fresh flat-leaf (Italian) parsley sprigs |
- 3 pounds chicken bones,
trimmed of fat |
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Directions
Preheat the oven to 450°F. Rinse the bones in cold water and place in a large roasting pan. Roast the bones until browned on one side, about 20 minutes. Turn the bones, add the carrots, celery and onion to the pan, and roast until evenly browned, about 20 minutes longer.
Transfer the vegetables and bones to a stockpot. Deglaze the hot roasting pan with a little water, stirring with a wooden spoon to scrape up any browned bits, and add the liquid to the stockpot. Add the peppercorns, parsley and cold water and slowly bring to a boil over medium-high heat. Reduce the heat to low, cover partially, and simmer for 1 1/2 hours, using a spoon to regularly skim off the foam that rises to the surface. Remove from the heat and let cool slightly.
Carefully strain the stock into a bowl through a colander or sieve lined with paper towels or cheesecloth (muslin). Discard the bones and solids. Let cool at room temperature for about 1 hour. Cover and refrigerate the stock overnight. With a large spoon, lift off any solidified fat from the surface and discard. Use the stock immediately, cover and refrigerate for up to 2 days, or freeze in airtight containers for up to 3 months. Makes about 12 cups.
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Nutritional Analysis (per serving)
Serving size : 1 cup |
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Calories 20 |
Cholesterol 11 mg |
Protein 1 g |
Sodium 16 mg |
Carbohydrate 2 g |
Fiber 0 g |
Total fat < 1 g |
Saturated fat < 1 g |
Monounsaturated 0 g |
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3.
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Fresh tomato soup with crispy herb toasts
SERVES
4
Ingredients
- 8 slices whole-grain baguette,
1/2-inch thick |
- 1/8 teaspoon freshly ground
black pepper |
- 2 teaspoons chopped fresh oregano |
- 4 teaspoons grated Parmesan cheese |
- 4 tomatoes |
- 2 teaspoons olive oil |
- 1/2 small yellow onion, diced |
- 1 tablespoon tomato paste |
- 1 1/2 cups 1 percent low-fat milk |
- 1/2 teaspoon salt |
- 1 tablespoon chopped fresh basil |
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Directions
Preheat the broiler (grill). Arrange the baguette slices on a broiler pan and top each slice with a sprinkling of basil, oregano and cheese. Place about 4 inches from the heat source and broil (grill) until the cheese is melted, 45 to 60 seconds. Watch carefully to prevent burning. Set aside.
Peel, seed and dice the tomatoes. In a large, heavy saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the tomatoes and tomato paste and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the soup thickens, 20 to 25 minutes.
In a blender or food processor, puree the soup in batches until smooth and return to the pan. Stir in the milk, salt and pepper and reheat gently. Ladle into individual bowls, garnish each with 2 herb toasts and serve.
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Nutritional Analysis (per serving)
Calories 188 |
Cholesterol 5 mg |
Protein 8 g |
Sodium 487 mg |
Carbohydrate 28 g |
Fiber 4 g |
Total fat 6 g |
Monounsaturated fat 3 g |
Saturated fat 2 g |
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4.
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Summer vegetable soup
SERVES
8
Ingredients
- 1 tablespoon olive oil |
- 1 yellow onion, chopped |
- 1 zucchini, halved lengthwise and
thinly sliced crosswise |
- 4 plum (Roma) tomatoes, peeled
and seeded, then diced |
- 1 carrot, peeled, halved lengthwise,
and thinly sliced crosswise |
- 1 tablespoon chopped fresh
oregano or 1 teaspoon
dried oregano |
- 2 tablespoons chopped fresh
cilantro (fresh coriander) |
- 1 yellow bell pepper, seeded
and diced |
- 4 cups vegetable stock or broth |
- 1 bay leaf |
- 1 teaspoon ground cumin |
- 1/4 teaspoon salt |
- 3 cloves garlic, chopped |
- 1 tablespoon grated lemon zest |
- 1/4 teaspoon freshly ground
black pepper |
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Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.
Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf. Ladle into individual bowls or mugs and serve immediately.
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Nutritional Analysis (per serving)
Calories 60 |
Cholesterol 0 mg |
Protein 2 g |
Sodium 311 mg |
Carbohydrate 9 g |
Fiber 2 g |
Total fat 2 g |
Monounsaturated fat 1 g |
Saturated fat < 1 g |
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5.
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Pumpkin soup
SERVES
4
Ingredients
- 3/4 cup water |
- 1 small onion, chopped |
- 1 can (8 ounces) pumpkin puree |
- 1 cup unsalted vegetable broth |
- 1/2 teaspoon ground cinnamon |
- 1/4 teaspoon ground nutmeg |
- 1 cup fat-free milk |
- 1/8 teaspoon freshly ground black pepper |
- 1 green onion, green top
only, chopped |
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Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil. Ladle into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.
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Nutritional Analysis (per serving)
Serving size : 1 cup |
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Calories 72 |
Cholesterol 1 mg |
Protein 3 g |
Sodium 241 mg |
Carbohydrate 12 g |
Fiber 2 g |
Total fat 1 g |
Calcium 78 mg |
Saturated fat < 1 g |
Potassium 199 mg |
Monounsaturated fat < 1 g |
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6.
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Moroccan fish tagine
SERVES
4
Ingredients
- 1 tablespoon olive oil |
- 1 yellow onion, chopped |
- 1/2 teaspoon paprika |
- 1 clove garlic, minced |
- 1 yellow bell pepper, seeded
and diced |
- 4 cups chicken stock, vegetable
stock or broth |
- 2 tomatoes, peeled and seeded,
then diced |
- 1 tablespoon finely chopped fresh
flat-leaf (Italian) parsley |
- 1 1/4 pounds red snapper or sea
bass fillets cut into 3/4-inch cubes |
- 1 tablespoon finely chopped
fresh cilantro (fresh coriander) |
- 2 tablespoons tahini |
- 1 1/2 teaspoons ground cumin |
- 1/2 teaspoon salt |
- 1 cup thinly sliced white mushrooms |
- 1 tablespoon finely chopped
preserved lemon or grated
lemon zest |
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Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion and bell pepper and saute until soft but not browned, about 8 minutes. Add the garlic and tomatoes and saute until the tomatoes are tender, about 3 minutes. Stir in the cumin and paprika and simmer for 1 minute.
Carefully pour in the stock, raise the heat to high and bring the mixture to a boil. Add the fish and mushrooms. When the mixture returns to a boil, reduce the heat to low. Simmer until the fish is opaque throughout, about 3 minutes. Stir in the tahini, preserved lemon, parsley, cilantro and salt. Ladle into warmed individual bowls and serve immediately.
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Nutritional Analysis (per serving)
Calories 289 |
Cholesterol 52 mg |
Protein 38 g |
Sodium 566 mg |
Carbohydrate 11 g |
Fiber 3 g |
Total fat 10 g |
Calcium 78 mg |
Saturated fat < 1 g |
Potassium 199 mg |
Monounsaturated fat 3 g |
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