December 21, 2007
More Matters! Even in the Winter!
Fruits and veggies....more matters. Here are some favorite winter fruit and veggie recipes to help get more in everyday.
Winter Squash Risotto
Makes 4 servings, about 1 1/2 cups each
5 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons extra-virgin olive oil
3 medium shallots, thinly sliced
3 cups chopped peeled butternut, hubbard, red kuri or kabocha squash (½-inch pieces)
2 cups shiitake mushroom caps, thinly sliced
½ teaspoon dried thyme
½ teaspoon salt
¼ teaspoon freshly ground pepper
1/8 teaspoon crumbled saffron threads (optional)
1 cup arborio rice
½ cup dry white wine or dry vermouth
½ cup finely grated Parmigiano-Reggiano cheese
1. Place broth in a medium saucepan; bring to a simmer over medium-high heat. Reduce the heat so the broth remains steaming, but is not simmering.
2. Meanwhile, heat oil in a large saucepan over medium heat. Add shallots; cook, stirring, until fragrant, about 1 minute. Stir in squash and mushrooms; cook, stirring often, until the mushrooms give off their liquid, about 5 minutes. Add thyme, salt, pepper and saffron (if using); cook for 30 seconds. Add rice; stir until translucent, about 1 minute. Add wine (or vermouth) and cook, stirring, until almost absorbed by the rice, about 1 minute.
3. Stir in 1/2 cup of the hot broth; reduce heat to a gentle simmer and cook, stirring constantly, until the liquid has been absorbed. Continue adding the broth 1/2 cup at a time, stirring after each addition until all the liquid has been absorbed, until the rice is tender and creamy, 30 to 40 minutes total. (You may have some broth left.) Remove from the heat and stir in cheese.
Per serving: 372 calories; 11 g fat (3 g sat, 6 g mono); 15 mg cholesterol; 54 g carbohydrate; 14 g protein; 6 g fiber; 632 mg sodium; 790 mg potassium.
Nutrition bonus: Vitamin A (380% daily value), Vitamin C (65% dv), Potassium (21% dv), Calcium (20% dv).
Green & Yellow Beans with Wild Mushrooms
Makes 10 servings, about 3/4 cup each
1 pound green beans, trimmed
1 pound yellow wax beans, trimmed
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)
½ teaspoon kosher salt, divided
Freshly ground pepper to taste
1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.
2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.
3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.
Per serving: 75 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 3 g fiber; 59 mg sodium; 272 mg potassium.
Crunchy Pear & Celery Salad
Makes 6 servings, 1 cup each
4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
¼ teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
½ cup chopped pecans, toasted (see Tip)
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce
eating well Crunchy Pear & Celery Salad Ingredients Cont.
1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
eating well Crunchy Pear & Celery Salad Instructions Cont.
Per serving: 221 calories; 14 g fat (5 g sat, 4 g mono); 20 mg cholesterol; 20 g carbohydrate; 6 g protein; 4 g fiber; 244 mg sodium; 234 mg potassium.
Posted by Lisa at December 21, 2007 7:03 AM
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