Food and Wine - Favorite Healthy Recipes

7/29/2019 Food and Wine - Favorite Healthy Recipes

1/13

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2/13

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This salad epitomizes fall flavors, with its chunks

of butternut squash, pumpkin seeds, pecans

and greens. The easiest way to peel the but-

ternut squash is with a sturdy U-peeler (named

for its wide, U-shaped handle), which is available

at most supermarkets.

cup plus 3 tablespoons vegetable oil,

preferably peanut

2 cups peeled butternut squash

(10 ounces), cut into 1-inch cubesSalt and freshly ground pepper

2 tablespoons sherry vinegar

1 tablespoon coarsely

chopped tarragon

1 tablespoon chopped

flat-leaf parsley

10 ounces mixed salad greens

or mesclun

1 cup coarsely chopped pecans

cup roasted pumpkin seeds

1. In a large nonstick skillet, heat 2 tablespoons

of the oil. Add the squash in an even layer, season

with salt and pepper and cook over moderately

high heat until browned on the bottom, about

5 minutes. Turn the squash cubes and cook over

moderately low heat until browned on the o ther

side and just tender, about 7 minutes.

2. In a small bowl, combine the vinegar with the

tarragon, parsley and the remaining 5 tablespoons

of oil; season the dressing with s alt and pepper.In a large bowl, toss the salad greens with the

pecans, pumpkin seeds and roasted squash.

Pour the dressing over the salad and toss well.

Serve the salad right away. Shawn McClain

make ahead The dressing can be kept at room

temperature for up to 2 hours. The cooked

squash can be refrigerated overnight. Bring to

room temperature before using in the salad.

wine Crisp, pear-scented Pinot Gris: 2008

OReillys.

'"--)"37&454"-"%active: 25 min; total: 40 min 10 to 12 servings


3/13

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This soup gets its luxurious texture from just a

little bit of cream and milk stirred in at the end.

The poppy seeds scattered on top not only look

pretty, but add a fun, nutty crunch.

2 tablespoons unsalted butter

3 tablespoons extra-virgin olive oil

1 large onion, coarsely chopped

1 quart low-sodium vegetable broth

1 quart water

2 pounds carrots,sliced inch thick

6 large scallions, thinly sliced crosswise

2 teaspoons poppy seeds

cup heavy cream

cup milk

Salt and freshly ground pepper

1. In a large pot, melt the butter in 1 tablespoon

of the olive oil. Add the onion, cover and cook

over low heat, stirring occasionally, until soft-

ened, about 5 minutes. Add the broth and water

along with the carrots and bring to a boil over

high heat. Cover and simmer over low heat until

the carrots are tender, about 30 minutes.

2. Meanwhile, in a small saucepan, heat the

remaining 2 tablespoons of olive o il. Add the scal-

lions and poppy seeds and cook over moderatelyhigh heat, stirring, until the scallions are softened,

about 1 minute.

3. Working in batches, puree the carrot soup in

a blender until smooth; transfer to a clean sauce-

pan. Stir in the cream and milk and simmer over

moderate heat, stirring. Season the soup with

salt and pepper and ladle into bowls. Garnish

with the scallions and poppy seeds and serve.

Marcia Kiesel

make ahead The carrot soup can be refriger-

ated overnight. Reheat gently.

wine Full-bodied white: 2007 Terre Rouge Rous-

sanne.

$3&".:$"330540618*5)1011:4&&%4active: 35 min; total: 1 hr 12 servings


4/13

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Quinoa is definitely a superfood: A grain-like

seed, its a complete protein containing all eight

essential amino acids. It also cooks pretty

quickly. Here, F&Ws Marcia Kiesel tosses it with

crunchy sugar snaps and roasted pumpkin

seeds for a great salad.

pound sugar snap peas

1 cups quinoa, rinsed

and drained

cup plus 1 tablespoonextra-virgin olive oil

3 tablespoons white wine

vinegar


cup salted roasted

pumpkin seeds

cup minced chives

1. In a small saucepan of boiling salted water,

simmer the peas until bright green and crisp-

tender, about 1 minute. Drain and spread out

on a large plate to cool, then pat dry. Cut the

peas on the diagonal into 1-inch pieces.

2. In a small saucepan, combine the quinoa with

2 cups of water and bring to a boil. Cover and

cook over low heat until all of the water has

evaporated and the quinoa is tender, about 15

minutes. Uncover and fluff the quinoa, thentransfer to a large bowl and let cool to room

temperature.

3. In a bowl, combine the oil and vinegar and

season with salt and pepper. Add the peas to the

quinoa with the pumpkin seeds, chives and dress-

ing; stir. Season with salt and pepper and serve

at room temperature or lightly chilled. Marcia

Kiesel

make ahead The salad can be refrigerated for

up to 6 hours.

wine Bright, nutty Soave: 2008 Gini Classico.

26*/0"4"-"%8*5)46("34/"11&"4

active: 15 min; total: 40 min 6 s e r v i n g s


5/13

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56/"4$"--01*/&8*5)1"34-&:"/%10.&(3"/"5&

total: 25 min 4 servings

The unusual topping for these meaty tuna

steaks is bright and delicious: Its a superb

combination of parsley, fennel and pomegran-

ate seeds in a vinaigrette combining maple

syrup, shallots and capers.

1 tablespoon minced shallot

1 tablespoon red wine vinegar

1 tablespoon pure maple syrup

1 tablespoon drained capers

Salt and freshly ground pepper3 tablespoons extra-virgin olive

oil, plus more for rubbing

Four 5-ounce tuna steaks,

about inch thick

1 cup flat-leaf parsley leaves

cup pomegranate seeds

fennel bulb, cored and

very thinly sliced

Hot sauce

1. In a bowl, mix the shallot, vinegar, maple

syrup, capers and a pinch each of salt an d pepper;

let stand for 15 minutes. Whisk in the oil.

2. Meanwhile, place the tuna between sheets

of plastic wrap and pound until the steaks are

inch thick. Rub with oil and season with salt

and pepper.

3. Preheat a griddle. Add the tuna and cook

on one side only until lightly seared, 1 minute.

Transfer to plates, browned side up.4. Add the parsley, pomegranate seeds and

fennel to the dressing and season with hot

sauce. Toss gently, mound the salad over the

tuna and serve right away. Frank Stitt

wine Fresh, tart ros: 2009 Chateau Laulerie.


6/13

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This is a terrific all-in-one meal and an inventive

use for salmon. F&Ws Grace Parisi nestles fillets

in crunchy hunks of ciabatta bread shes tossed

with tomatoes, capers and superthin slices of

lemon, then bakes the dish until the salmon is

just cooked.

Eight 1-inch-thick slices of ciabatta

(from a 12-ounce loaf), cut into

large chunks

5 tablespoons extra-virgin olive oil2 pints grape tomatoes, halved

2 large garlic cloves, minced

2 tablespoons salted capers,

rinsed and coarsely chopped

1 lemon, halved lengthwise and

very thinly sliced

cup chopped flat-leaf parsley

teaspoon crushed red pepper

Kosher salt and freshly ground pepper

2 pounds center-cut skinless

salmon fillet, cut into 2-inch chunks

1. Preheat the oven to 450. In a large roasting

pan, toss the ciabatta chunks with 2 tablespoons

of the olive oil. Roast for about 5 minutes, until

the bread is lightly toasted.

2. In a large bowl, toss the tomato halves with

the garlic, capers, lemon, parsley, crushed red

pepper and 2 tablespoons of the olive oil; season

with salt and pepper. Stir the tomatoes into t he

toasted bread. Roast for 10 to 12 minutes, until

the tomatoes begin to soften and break down.3. Meanwhile, in the same bowl, toss the salmon

with the remaining 1 tablespoon of olive oil and

season with salt and pepper. Nestle the salmon

into the bread and tomatoes, spooning some

of the tomatoes on top. Roast for about 6 minutes,

until the salmon is just cooked through. Serve

right away. Grace Parisi

wine Lemony Italian white: 2008 Villa Sparina

Gavi di Gavi.

1"/30"45&%4"-.0/"/%#3&"%4"-"%

active: 15 min; total: 40 min 4 servings


7/13

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4)3*.14"("/",*total: 30 min 4 servings

For shrimp saganaki,Greek cooks saut shrimp

in a pan with tomatoes, olives and feta cheese,

then serve it right out of the skillet with bread

to soak up all the fabulous juices. This quick

and healthy version gets fresh flavor from a

little dill stirred in at the end.

2 tablespoons each of extra-virgin

olive oil and canola oil

1 large onion, thinly sliced

6 plum tomatoes (1 pounds),coarsely chopped

Salt

Crushed red pepper

1 pounds shelled and deveined

large shrimp, halved lengthwise

cup pitted kalamata olives,

coarsely chopped

cup chopped fresh dill

3 ounces Greek feta cheese,

crumbled

Crusty bread, for serving

In a large skillet, heat the oil until shimmering.

Add the onion and cook over high heat, stirring

occasionally, until lightly browned, about 5

minutes. Add the tomatoes, season with salt

and crushed red pepper and cook until softened,

crushing them with the back of a spoon, about

5 minutes. Add the shrimp and olives and cook,

stirring occasionally, until the shrimp are cooked

through, about 3 minutes. Stir in the dill and

half of the feta and cook just until the feta ishot, about 1 minute. Transfer to shallow bowls,

sprinkle with the remaining feta and serve with

crusty bread. Grace Parisi

wine Citrusy Greek white: 2008 Haggipavlou

Moschofilero.


8/13

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In the 1920s, a cook at San Franciscos Palace

Hotel created Green Goddess dressinga mix

of mayonnaise, herbs, anchovies and lemonas

a tribute to an actor starring in a play called

The Green Goddess. Instead of serving the dres-

sign with the usual green salad, this recipe uses

it for a chicken salad, made with a rotisserie

bird from the supermarket.

2 oil-packed anchovies, drained

1 small garlic clove cup packed flat-leaf parsley leaves

cup packed basil leaves

cup coarsely chopped dill

1 tablespoon oregano leaves

cup mayonnaise

2 tablespoons fresh lemon juice

2 tablespoons snipped chives

Kosher salt and freshly ground pepper

One 1-pound loaf of ciabattabottom

crust reserved for another use,

bread cut into 1-inch cubes

One 2-pound rotisserie chickenskin

and bones discarded, meat pulled

into large bite-size pieces

8 piquillo peppers (from a 9.8-ounce jar),

drained and quartered lengthwise

3 inner celery ribs with

leaves, thinly sliced

cup pitted kalamata olives, halved

1. In a food processor, pulse the anchovies, garlic,

parsley, basil, dill and oregano until coarsely

chopped. Add the mayonnaise and lemon juice

and process until smooth. Fold in the chives;

season with salt and pepper.

2. In a large bowl, toss the ciabatta with the

chicken, piquillo peppers, celery and olives.

Add the dressing and toss to coat. Season with

salt and pepper and serve. Melissa Rubel

Jacobsonmake ahead The dressing can be refrigerated

for up to 2 days.

wine Light Pinot Noir: 2009 Cono Sur Vision.

(3&&/(0%%&44$)*$,&/4"-"%



9/13

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This extremely refreshing noodle salad calls for

grapefruit juice and plenty of cilantro and mint

butsurprisinglynot a drop of oil.

pound dried rice noodles,

about inch wide

cup fresh grapefruit juice

2 large garlic cloves, minced

2 tablespoons sugar

cup plus 1 tablespoon

Asian fish sauce pound cabbage, finely

shredded (4 cups)

3 large scallions, thinly sliced

pound cooked chicken,

cut into long strips

cup chopped cilantro

cup chopped mint

Sriracha (chile sauce), for serving

1. In a bowl, cover the noodles with cold water

and let stand until pliable, 25 minutes. Drain. Bring

a saucepan of water to a boil . Add the noodles and

cook, stirring, until al dente, 1 minute. Drain the

noodles in a colander and return them to the pan.

Fill the saucepan with cold water and swish the

noodles around. Drain and swish the noodles

2 more times. Drain the noodles in the colander,

lifting and tossing, until dry.

2. In a small bowl, stir the grapefruit juice withthe garlic, sugar and fish sauce until the sugar

is dissolved.

3. In a large bowl, toss the rice noodles with the

shredded cabbage and scallions. Add the dress-

ing and toss well. Add the chicken, cilantro and

mint and toss. Serve right away, passing Srira-

cha sauce at the table. Marcia Kiesel

make ahead The dressing can be refrigerated

overnight.

wine Zippy Sauvignon Blanc: 2009 Box

OBirds.

3*$&/00%-&4"-"%8*5)$)*$,&/"/%)&3#4

active: 30 min; total: 40 min 4 t o 6 s e r v i n g s


10/13

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Thai restaurants offer larb (or laab) as an irre-

sistible appetizer: ground meat spiked with

chiles, lime juice and fish sauce and served with

lettuce leaves for wrapping.

2 pounds ground pork

2 garlic cloves, minced

2 small shallots, minced

1 large jalapeo, seeded and

minced, plus sliced jalapeo

for garnishJuice of 1 lime, plus lime wedges,

for serving

2 tablespoons Asian fish sauce

1 teaspoon light brown sugar

1 teaspoon Sriracha (chile sauce),

plus more for serving

1 tablespoon vegetable oil

cup chopped cilantro

cup chopped mint

cup chopped basil


1 cup chopped salted peanuts

1 large head Boston or

other leafy lettuce, separated

into leaves

1. In a bowl, mix the pork, garlic, shallots and

minced jalapeo. In a small bowl, whisk the lime

juice, fish sauce, brown sugar and the 1 teaspoon

of Sriracha.

2. In a skillet, heat the oil. Add the pork mixture

and cook over high heat, stirring to break up the

meat, until no pink remains, 5 minutes. Remove

from the heat and stir in the lime juice mixture.

Let stand for 5 minutes. Transfer the meat to a

bowl; stir in the herbs. Season with salt andpepper. Top with the peanuts and sliced jalapeo.

Serve with lime wedges, Sriracha and lettuce for

wrapping. Tom Mylan

wine Off-dry Riesling: 2008 Poets Leap.

5)"*(306/%103,4"-"%total: 40 min 6 servings


11/13

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Turkey breast is great on the grill, since it cooks

evenly and takes on a nicely smoky flavor. Brush-

ing it with mango chutney creates a very tasty,

sweet-and-sticky glaze.

One 7-pound whole boneless

turkey breast

Kosher salt and freshly

ground pepper

1 cups mango chutney, plus

more for serving3 cups cilantro leaves and

tender stems

2 cups mint leaves

cup water

cup extra-virgin olive oil

1. Light a grill or heat a grill pan. Set the turkey

skin side down on a work surface. With the knife

parallel to the work surface, cut through the

breast, leaving 1 inch of meat attached at one

side, then open it up like a book; the goal is to

have meat that is of even thickness. Season

with salt and pepper. Grill the turkey over mod-

erate heat, turning once, until the skin is crisp

and the meat is just cooked through, about 25

minutes.2. Meanwhile, microwave 1 cup of the mango

chutney until it melts slightly, about 1 minute;

scrape into a food processor and puree until

smooth. Transfer the pureed chutney to a bowl.

In the same food processor, puree the remaining

chutney with the cilantro, mint, water and oil

until smooth; season with salt and pepper.

3. Once the turkey is just cooked through, brush

it with the plain pureed chutney and grill, turn-

ing once, until the chutney for ms a sticky glaze,

about 2 minutes per side. Transfer the turkey

to a cutting board, cover with foil and let rest

for 10 minutes. Carve the turkey and serve with

the cilantro-mint sauce and chutney. Melissa

Rubel Jacobson

wine Vibrant ros: 20 09 Tenuta delle Terre Nere

Etna.

."/(0(-";&%563,&:#3&"45

active: 20 min; total: 45 min 8 servings


12/13

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The secret to these juicy burgers is the zippy

sauce, which is made with fat-free yogurt, dill

pickles and hot peppers.

cup fat-free, plain Greek yogurt

cup chopped dill pickles

2 tablespoons chopped

pickled hot peppers

Kosher salt and freshly

ground black pepper

2 pounds lean ground turkey1 teaspoon smoked

sweet paprika

Extra-virgin olive oil, for brushing

6 whole wheat English muffins or

hamburger buns, split

Lettuce and sliced red onion and

tomatoes, for serving

1. Light a grill or preheat a grill pan. In a medium

bowl, mix the yogurt with the dill pickles and

hot peppers and season with salt and black

pepper.

2. In a large bowl, gently knead the turkey with

the paprika and 1 teaspoons of salt. Form the

meat into 6 patties, about inch thick. Brush

the patties with olive oil and season lightly with

salt and black pepper. Grill the patties over mod-

erately high heat, turning once or twice, untilcooked through, about 12 minutes. Grill the

English muffins on both sides until toasted,

about 2 minutes.

3. Spread the pickle sauce on the English muffins.

Top with the burgers, lettuce, onion and tomatoes.

Close the sandwiches and serve right away.

Grace Parisi

make ahead The pickle sauce can be refriger-

ated overnight.

beer Crisp, malty lager: Bluepoint Toasted

Lager.

563,&:#63(&348*5)41*$:1*$,-&4"6$&



13/13

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F&Ws Melissa Rubel Jacobson mixes creamy

yogurt with honey so its deliciously sweet and

tangy, spreads it in a graham-cracker crust

spiced with bits of crystallized ginger and

arranges plump blueberries neatly on top.

10 whole graham crackers,

broken into pieces

cup crystallized ginger,

finely chopped

1 tablespoon sugarPinch of salt

3 tablespoons unsalted butter,

melted

1 large egg white

2 cups Greek-style nonfat

yogurt, drained overnight

2 tablespoons honey

1 cups blueberries (9 ounces)

1. Preheat the oven to 350. Spray a 14-by-4-

inch rectangular fluted tart pan with a remov-

able bottom with cooking spray. In a food

processor, pulse the graham crackers with the

crystallized ginger, sugar and salt until finely

ground. Add the butter and egg white and pulse

until the crumbs are evenly coated. Press the

crumbs evenly over the bottom and up the sides

of the tart pan. Bake for about 20 minutes, until

the crust is lightly browned. Let the crust coolcompletely.

2. In a medium bowl, mix the drained yogurt

with the honey. Spread the yogurt in the crust

and arrange the blueberries over the surface

of the yogurt. Cut the tart in slices and serve.

Melissa Rubel Jacobson

make ahead The baked crust can be wrapped

in plastic and kept at room temperature over-

night.

)0/&:&%:0(635"/%#-6&33:5"35active: 25 min; total: 1 hr 15 min plus overnight draining 8 servings

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Food and Wine - Favorite Healthy Recipes