5 Healthy Winter Recipes to Warm the Heart

February 7, 2017

Here are some great health conscious recipes to get you through those few Lowcountry cold days.  They are both healthy and delicious and ones you will enjoy making and sharing.

Spaghetti Squash Lasagna with Broccolini

Serves: 4 / Active Preparation Time:  40 Minutes / 194 Calories

Ingredients

  • 1 2 1/2- to 3-lb spaghetti squash, halved lengthwise and seeded
  • 1 tbsp extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • 1/4 tsp crushed red pepper (optional)
  • 2 tbsp water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • 1/4 cup shredded Parmesan cheese, divided
  • 3/4 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp ground pepper

Instructions

  • Position racks in upper and lower thirds of oven; preheat to 450°F.
  • Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  • Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  • Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
  • Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Roasted Fennel and Farro Salad

Services 6 / Total Preparation Time: 1 Hour 5 Minutes / 213 Calories

Ingredients

  • 1 cup farro , or wheat berries (see Shopping Tip)
  • 2 bulbs fennel, trimmed, cored and coarsely chopped
  • 2 medium yellow and/or orange bell peppers, chopped
  • 2 tbsp extra-virgin olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 cup oil-cured olives , or kalamata olives, chopped
  • 2 tbsp white balsamic vinegar , or white-wine vinegar
  • 2 tsp chopped fresh thyme

Instructions

  • Preheat oven to 400°F.
  • Place farro (or wheat berries) in a large saucepan; add enough water to cover by 2 inches. Bring to a boil. Cover, reduce heat to a simmer, and cook until tender, 15 to 20 minutes for farro, about 1 hour for wheat berries.
  • Meanwhile, toss fennel and bell peppers with oil, salt and pepper in a large roasting pan. Roast, stirring occasionally, until lightly browned and tender, 35 to 40 minutes.
  • Drain the farro (or wheat berries); transfer to a large bowl. Add the roasted vegetables, olives, vinegar and thyme; stir to combine. Serve warm, room temperature or cold.

Creamy Green Chili Chicken Soup

Serves 4 / Total Preparation Time:  50 Minutes / 299 Calories

Ingredients

  • 1 lb boneless, skinless chicken breast, trimmed
  • 2 cups reduced-sodium chicken broth
  • 4 New Mexican green chiles , or poblano peppers (see Tip)
  • 1/2 cup dry white wine
  • 1/2 cup all-purpose flour
  • 2 cups reduced-fat milk
  • 1/2 tsp salt
  • 1/4 tsp ground white pepper
  • 1/4 tsp dried oregano, preferably Mexican
  • 2 tbsp minced cilantro

Instructions

  • Preheat grill to medium-high (if grilling chiles) or preheat oven to 400°F (if roasting chiles).
  • Place chicken and broth in a large saucepan; bring to a boil. Cover, reduce heat to a simmer and cook, turning the chicken halfway through, until no longer pink in the middle, 10 to 15 minutes, depending on size. Remove from the heat. Transfer the chicken to a clean cutting board, leaving the broth in the pan. When cool enough to handle, shred or chop the chicken into bite-size pieces.
  • Meanwhile, grill chiles, turning frequently, until blistered on all sides, about 15 minutes. (Alternatively, roast on a baking sheet, turning once or twice with tongs, until blackened in places, 15 to 20 minutes.) When cool enough to handle, peel and remove stems and seeds. Finely chop 2 chiles; puree the other 2 in a food processor or blender with 1/4 cup of the hot broth.
  • Whisk 1/2 cup of the broth in a bowl with wine and flour until smooth. Return the pan with the broth to medium heat and whisk in the flour mixture until well combined. Stir in the chopped and pureed chiles and the chicken. Add milk, salt, white pepper and oregano; heat, stirring frequently, until steaming and hot, but not boiling, 10 to 15 minutes. Remove from the heat and stir in cilantro.

Fennel-Garlic Braised Brisket with Roasted Peppers & Potatoes

Serves 8 / Total Preparation Time: 8 Hours / 437 Calories

Ingredients

  • 1 3-pound flat, first-cut brisket (see Tip), trimmed
  • 3/4 tsp kosher salt
  • 1/2 tsp ground pepper
  • 1 tbsp extra-virgin olive oil
  • 2 tbsp extra-virgin olive oil
  • 1 medium red bell pepper, finely diced
  • 1 small fennel bulb, cored and finely diced
  • 1 small yellow onion, finely diced
  • 4 cloves garlic, thinly sliced
  • 1 tsp dried oregano
  • 1 tsp fennel seeds
  • 1/2 cup tomato paste
  • 1 1/2 cups low-sodium beef broth
  • 3 medium red bell peppers, cut into wide strips
  • 2 large russet potatoes, cut into 1 1/2-inch chunks
  • 3 tbsp extra-virgin olive oil
  • 1/4 tsp kosher salt
  • 1/4 tsp ground pepper

Instructions

  • Position racks in middle and bottom of oven; preheat to 325°F.
  • To prepare brisket: Pat dry and season with 3/4 teaspoon salt and 1/2 teaspoon pepper.
  • In a wide, heavy oven proof pot (with a lid) that’s large enough to accommodate the brisket, heat 1 tablespoon oil over medium-high heat. Add the brisket and cook until browned on both sides, about 10 minutes total. Transfer to a large plate.
  • To prepare sauce: Add 2 tablespoons oil to the pot and reduce heat to medium. Add diced bell pepper, fennel, onion and garlic and cook until just tender, stirring and scraping up bits from the bottom as the vegetables release their liquid, about 3 minutes. Stir in oregano and fennel seeds and cook, stirring, for 30 seconds. Add tomato paste, stirring until incorporated, about 1 minute. Stir in broth 1/4 cup at a time, stirring and scraping the bottom of the pan, until you’ve added all the broth and a smooth sauce forms. Return the brisket and any accumulated juice to the pot and nestle it into the sauce, spooning the sauce over the meat.
  • Cover the pot and place on the middle oven rack. Roast for 2 hours. Carefully uncover, turn the brisket over and spoon more of the sauce over the top. Continue to roast the brisket, uncovered, basting with sauce once or twice, until very tender, 1 to 1 1/2 hours more.
  • To prepare vegetables: When the brisket has about 1 1/2 hours of roasting time left, toss bell pepper strips and potatoes in a large bowl with 3 tablespoons oil and 1/4 teaspoon each salt and pepper. Spread evenly on a large rimmed baking sheet. Roast on the lower rack, stirring once or twice halfway through, until the potatoes are golden and very tender, about 1 1/2 hours.
  • Transfer the brisket to a cutting board. Pour the sauce into a glass measuring cup; let both stand for about 10 minutes. Thinly slice the brisket and arrange on a serving platter with the vegetables. Skim any fat from the sauce, then pour about half the sauce over the meat; serve the rest alongside in a gravy boat.

Contains

  • Red meat

Tilapia with Grapefruit-Caper Sauce

Serves 4 / Preparation Time:  25 Minutes / 233 Calories

Ingredients

  • 2 medium red grapefruit
  • 1 tbsp extra-virgin olive oil
  • 1-1 1/4 lbs tilapia
  • 1/2 tsp salt, divided
  • 1/4 tsp freshly ground pepper
  • 3 tbsp finely chopped shallot
  • 1 tbsp capers, rinsed
  • 1 tbsp butter
  • 2 tsp honey

Instructions

  • Slice both ends off one grapefruit. With a sharp knife, remove the peel and white pith; discard. Working over a small bowl, cut the segments from their surrounding membranes. Set aside. Juice the second grapefruit into another small bowl. Drain any accumulated juice from the segments into the bowl with juice.
  • Heat oil in a large nonstick skillet over medium-high heat. Sprinkle both sides of fish with 1/4 teaspoon salt and pepper. Add the fish to the pan and cook until browned and opaque in the middle, 3 to 5 minutes per side. Remove to a plate, leaving behind as much oil as possible. Tent with foil to keep warm.
  • Add shallot to the pan over medium-high heat; cook, stirring, until starting to brown, about 1 minute. Add the grapefruit juice, capers, butter, honey and remaining 1/4 teaspoon salt and cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes more. Remove from the heat and stir the grapefruit segments into the sauce. Serve the fish with the sauce.

Photo Credit:  EatingWell

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