Grilled Eggplant with Roasted Red Pepper Sauce

  • 1 whole garlic head
  • 2 large red bell peppers
  • Cooking spray
  • 1 teaspoon cumin seeds, toasted
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon kosher salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 2 pounds eggplant, cut lengthwise into 1/2-inch-thick slices (about 2 large)

Preheat grill to medium-high heat using both burners. After preheating, turn the left burner off (leave the right burner on).

Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic in foil. Place garlic over left burner; grill 40 minutes. Remove from heat; let stand 10 minutes. Separate garlic cloves; squeeze to extract garlic pulp. Discard garlic skins.

Cut bell peppers in half lengthwise; discard seeds and membranes. Flatten bell peppers with hand. Lightly coat grill rack with cooking spray. Arrange bell peppers, skin sides down, over right burner, and grill for 15 minutes or until bell peppers begin to blacken. Place bell peppers in a paper bag; fold to close tightly. Let stand 5 minutes, and peel.

Place toasted cumin seeds in a mini food processor, and process until finely ground. Add garlic pulp, grilled bell peppers, vinegar, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; process until smooth.

Lightly coat eggplant slices with cooking spray; sprinkle with remaining 1/4 teaspoon salt and remaining 1/2 teaspoon black pepper. Arrange eggplant slices over right burner; grill 5 minutes on each side or until tender. Serve eggplant with pepper sauce.

Serves 8 (serving size: 3 tablespoons sauce and about 2 slices eggplant)

  • Calories 63
  • Fat 0.6g
  • Satfat 0.1g
  • Monofat 0.1g
  • Polyfat 0.2g
  • Protein 2.5g
  • Carbohydrate 13.9g
  • Fiber 6.7g
  • Cholesterol 0.0mg
  • Iron 0.9mg
  • Sodium 126mg
  • Calcium 30mg

Leave a comment

Filed under Recipe

Grilled Eggplant Banh Mi Sandwich

  • 1/2 cup rice wine vinegar
  • 1 1/2 tablespoons sugar
  • 1/4 teaspoon salt
  • 2 cups julienne-cut peeled carrot (about 4 medium)
  • 1 1/4 pounds eggplant
  • 1 1/2 tablespoons canola oil
  • 1/3 cup creamy peanut butter
  • 1/4 cup minced green onions
  • 1 tablespoon minced peeled fresh ginger
  • 2 teaspoons yellow miso (soybean paste)
  • 1 1/2 teaspoons fresh lime juice
  • 1 (16-ounce) French bread baguette, cut in half horizontally
  • 1 cup thinly sliced cucumber
  • 1 cup fresh cilantro leaves
  • Thinly sliced jalapeño pepper (optional)

Preheat oven to 375°.

Combine vinegar, sugar, and salt in a bowl, stirring until sugar dissolves. Add carrot; let stand 15 minutes, stirring occasionally. Drain.

Heat a grill pan over medium-high heat. Cut eggplant stem off. Cut eggplant lengthwise into 1/4-inch-thick slices; brush with oil. Grill 7 minutes or until tender, turning once.

Combine peanut butter, onions, ginger, miso, and juice in a bowl; stir well.

Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Place bread on a baking sheet, cut sides up. Bake at 375° for 5 minutes or until golden brown. Spread bottom half of bread with peanut butter mixture. Arrange eggplant evenly over peanut butter mixture. Arrange carrot mixture and cucumber evenly over eggplant; top with cilantro and jalapeño, if desired. Place top half of bread on sandwich. Cut into 5 equal pieces.

Serves 5

  • Calories 392
  • Fat 14.6g
  • Satfat 2.5g
  • Monofat 7.1g
  • Polyfat 4.4g
  • Protein 14.4g
  • Carbohydrate 54.7g
  • Fiber 8.2g
  • Cholesterol 0.0mg
  • Iron 3.3mg
  • Sodium 575mg
  • Calcium 70mg

Leave a comment

Filed under Recipe

Superfast Crispy Chicken Thighs

6 (6-ounce) bone-in, skin-on chicken thighs, trimmed of extra fat

1 teaspoon kosher salt

1 teaspoon paprika

1 teaspoon freshly ground black pepper

1 tablespoon canola oil

Preheat oven to 500°. Meanwhile, place chicken thighs, skin side up, on a cutting board. Place plastic wrap over chicken; pound chicken to about 3/4-inch thickness using a meat mallet or small heavy skillet. Pat chicken skin dry with a paper towel. Sprinkle chicken evenly with salt, paprika, and pepper.

Heat a 12-inch cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan, skin side down; cook 8 minutes (let them be until the edges start to turn golden). Transfer hot pan to oven. Bake at 500° for 7 minutes. Turn chicken thighs over, and bake an additional 4 minutes or until chicken is done.

Serves 6

  • Calories 332
  • Fat 22.4g
  • Satfat 5.7g
  • Monofat 9.9g
  • Polyfat 4.7g
  • Protein 31g
  • Carbohydrate 0.0g
  • Fiber 0.0g
  • Cholesterol 182mg
  • Iron 2mg
  • Sodium 436mg
  • Calcium 16mg

Leave a comment

Filed under Recipe

Spinach Salad with Bacon, Walnuts, and Blue Cheese

5 teaspoons extra-virgin olive oil

1 tablespoon white wine vinegar

1 teaspoon maple syrup

1/8 teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

1/4 cup dried cranberries

2 tablespoons toasted walnuts

1 (5-ounce) package baby spinach

2 slices cooked crumbled center-cut bacon

2 tablespoons blue cheese

Combine first 5 ingredients in a bowl, stirring with a whisk.

Combine cranberries, walnuts, spinach, and bacon in a bowl. Add oil mixture; toss. Top with blue cheese.

Serves 4

Calories 141 Fat 10g Satfat 2.1g Sodium 219mg

Leave a comment

Filed under Recipe

Smoky Farro and Chickpea Soup

2 tablespoons extra-virgin olive oil

2 cups finely chopped onion

1/2 cup finely chopped celery

1/2 cup chopped fresh parsley

1 teaspoon chopped fresh rosemary

2 garlic cloves, chopped

1 bay leaf

3 cups organic vegetable broth

3 cups water

1 1/2 teaspoons Spanish smoked paprika

1/2 teaspoon freshly ground black pepper

1/4 teaspoon kosher salt

1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained

1 (14.5-ounce) can unsalted, fire-roasted diced tomatoes, undrained

4 cups chopped Swiss chard

3 cups cooked farro

1/2 cup chopped green onions

1.5 ounces grated vegetarian Parmesan cheese (about 1/3 cup)

Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through bay leaf). Cook 7 minutes or until onion is tender, stirring frequently. Stir in broth and next 6 ingredients (through tomatoes); bring to a boil. Stir in Swiss chard and farro; cook 2 minutes or until chard wilts. Stir in green onions; top with cheese.

Serves 6 (serving size: 1 1/2 cups soup and about 2 1/2 teaspoons cheese)

  • Calories 309
  • Fat 8.2g
  • Satfat 1.9g
  • Monofat 3.9g
  • Polyfat 0.9g
  • Protein 12g
  • Carbohydrate 46g
  • Fiber 9g
  • Cholesterol 6mg
  • Iron 3mg
  • Sodium 547mg
  • Calcium 157mg

Leave a comment

Filed under Recipe

Pineapple Chicken Kebabs with Cilantro-Lime Slaw

1/2 cup pineapple juice

2 tablespoons rice vinegar, divided

1 tablespoon hoisin sauce

1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)

1 teaspoon honey

1/2 teaspoon fish sauce

1 garlic clove, crushed

1 1/4 pounds skinless, boneless chicken thighs

1/2 teaspoon kosher salt, divided

3 tablespoons canola mayonnaise

1 tablespoon fresh lime juice

3 cups thinly sliced red cabbage

1/2 cup chopped fresh cilantro

Combine juice, 1 tablespoon vinegar, hoisin, Sriracha, honey, fish sauce, and garlic in a small saucepan; bring to a boil. Reduce heat, and simmer 6 minutes or until reduced to about 3 tablespoons. Set aside 1 tablespoon juice mixture for serving.

Preheat broiler to high.

Cut chicken into 24 bite-sized pieces; thread 2 pieces onto each of 12 (6-inch) skewers. Place kebabs on a foil-lined baking sheet; brush with half of remaining 2 tablespoons juice mixture. Sprinkle chicken with 1/4 teaspoon salt. Broil 5 minutes or until chicken begins to brown. Turn chicken over; brush with remaining half of juice mixture. Broil 4 minutes or until done. Drizzle chicken with reserved 1 tablespoon juice mixture.

Combine remaining 1 tablespoon vinegar, remaining 1/4 teaspoon salt, mayonnaise, and juice in a medium bowl, stirring with a whisk. Add cabbage and cilantro; toss. Serve slaw with kebabs.

Serves 4

Calories 248 Fat 11.1g Satfat 2.3g Monofat 5.1g Polyfat 2.7g Protein 24g Carbohydrate 11g Fiber 2g Cholesterol 132mg Iron 1mg Sodium 564mg Calcium 39mg

Leave a comment

Filed under Recipe

Sweet and Hot Pepper Open-Faced Egg Sandwiches

4 (1 1/2-ounce) slices whole-grain sourdough bread

4 teaspoons extra-virgin olive oil, divided

1 1/4 cups thinly sliced red bell pepper

1 1/4 cups thinly sliced red onion

3 garlic cloves, minced

1 hot cherry pepper, bottled, drained and thinly sliced

1 tablespoon 1% low-fat milk

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

7 large eggs, lightly beaten

1 ounce part-skim mozzarella cheese, shredded (about 1/4 cup)

1/4 cup fresh flat-leaf parsley leaves

Preheat broiler to high.

Place bread slices on a baking sheet; broil 1 minute on each side or until toasted.

Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add bell pepper, onion, garlic, and cherry pepper to pan; sauté 3 minutes or just until tender. Remove pepper mixture from pan. Return pan to medium heat. Add remaining 2 teaspoons oil to pan; swirl to coat. Combine milk, salt, pepper, eggs, and cheese in a bowl, stirring with a whisk; add to pan. Cook 2 1/2 minutes or until eggs are set but still soft, stirring constantly. Top bread slices with pepper mixture and egg mixture; sprinkle with parsley.

Serves 4

  • Calories 344
  • Fat 15.2g
  • Satfat 4.4g
  • Monofat 7g
  • Polyfat 2.6g
  • Protein 19g
  • Carbohydrate 32g
  • Fiber 3g
  • Cholesterol 330mg
  • Iron 4mg
  • Sodium 654mg
  • Calcium 143mg

Leave a comment

Filed under Recipe