Light & Healthy Italian Wedding Soup

Imagine yourself cuddled up on the couch, watching your favorite movie, and eating a big ol’ hot bowl of hearty Italian Wedding Soup. Oh, and you have hearty multi-grain rolls to dunk in the broth. And maybe a glass of wine. Nice,  huh? Now imagine that the big ol’ bowl of hot soup is full of lean protein and chock full of vegetables so you can eat and pat yourself on the back. Even better!

Recipe notes: You may be tempted, but don’t use ground turkey breast – it doesn’t have good flavor and will dry out … not great for meatballs! Ground turkey is still a very lean protein and has the flavor and texture you will want for meatballs.  If you have regular breadcrumbs on hand, simply add some dried Italian seasoning to make Italian breadcrumbs. You can also buy breadcrumbs pre-seasoned. Kale can easily be subbed for chard, spinach, or any other green.

Ingredients

• 1 lb. ground turkey (labeled as 93% lean)
• 2 garlic cloves
• 1 large egg, lightly beaten
• 1/2 cup Italian seasoned breadcrumbs
• 1/4 cup grated Parmigiano-Reggiano
• S/P
• Olive oil
• 1 large yellow or white onion, sliced
• 2 (48 oz) packages low-sodium chicken broth
• 1 (28 oz) can diced tomatoes in juice
• 2 cups dried ditalini pasta (or other small pasta)
• 2 lbs. kale, chopped

Instructions

In a bowl, combine turkey, garlic, egg, breadcrumbs and Parmigiano-Reggiano. Season generously with S/P. Roll mixture into balls.

In a large pot or dutch oven, heat about 2 tbsp. olive oil over medium heat. Cook the onion until softened, about 3 minutes. Add the broth and the tomatoes (with juice); bring to a simmer. Add the meatballs and cook, without stirring, until the meatballs float to the surface, about 8 minutes. Taste the broth (let cool!) and season with S/P as needed.

Stir in the dried pasta and continue cooking for another 5 minutes at a low simmer. In batches add the kale, stirring to combine until all the kale is added. Cook until tender, about 3 minutes. Remove from heat and serve hot. Grate some Parmigiano-Reggiano over the hot soup and serve with hearty bread.

Serves: 6

Recipe source: Original

Time: 30 minutes or less

Get Lucky in the New Year with Slow-Cooker Black-Eyed Peas & Greens

I’m not what you would call a superstitious person, but I do like to partake in fun food traditions like lucky foods for a lucky New Year! As such, I’ve combined some of the luckiest foods in one slow-cooker creation: beans, greens, and pork! Start the New Year off right with lucky foods and a bowl of hearty, veggie filled goodness. For my vegetarian friends, simply omit the meat and sub vegetable broth, and you have a great vegetarian dish.

Happy 2013 everyone !

Recipe notes: You don’t need to soak your beans – cooking low & slow with produce tender beans without the extra step of soaking. Also, if you have leftover ham from the holidays you can easily throw that into this dish. You can substitute the ham hock for 2 cups chopped ham.

Ingredients

• 1 large ham hock
• 4 slices thick-sliced bacon, chopped
• 1 large onion, chopped
• 4 carrots, chopped finely
• 2 stalks celery, chopped finely
• 4 cloves garlic, minced
• 1 lb. dried black-eyed peas, rinsed and sorted
• 3 cans (14.5 oz) low-sodium chicken broth
• 1 bay leaf
• 1/2 tsp. dried thyme
• 1/4 tsp. cayenne pepper
• Splash olive oil
• 2 lbs. mixed greens (collards, mustard, kale – whichever you prefer)
• S/P

Instructions

In a large slow-cooker combine the ham hock, bacon, onion, celery, carrots, and garlic. Add the black-eyed peas. Pour the chicken broth over all the ingredients. Stir to combine. Add enough water to cover the other ingredients (this will vary depending on the size of your slow-cooker). Add the bay leaf, thyme, and cayenne pepper. Add a splash of olive oil.  Stir to combine. Cover the slow-cooker and cook on low for 6-8 hours or until the beans are tender.

Remove the ham hock and shred the the meat, discarding skin and bones. Return meat to the slow-cooker. Remove and discard the bay leaf. Stir in the greens prior to serving, let soak in the warm broth for a few minutes to soften. Taste and add S/P as needed to season – I suggest doing this at the very end because most likely you won’t need much seasoning (the pork is salty). Serve immediately. For a spicy kick, stir in a splash of hot sauce to each bowl.

Serves: 8-10

Recipe source: Original

Time: 6-8 hours plus prep

Cashew Citrus Tofu

Since you are probably stuffing your face with cookies and other holiday sweets like the rest of us, try this for a light and healthy break. Your body will thank you and your taste buds will smile. Tofu is a staple in our house because it is super quick, healthy, and versatile. My super-carnivorous husband has even learned to love tofu. When I hear people talk about tofu in disdain, it’s usually because they’ve never had it prepared properly. You really must, MUST, press tofu if you want it to take on the flavors you cook it with and not to be a sopping mess.

Start with extra-firm tofu, drain, and wrap with several paper towels or a cloth, set on a cutting board and place a bowl or a canned good on top for an hour or two. This will help release the water in the tofu and make it easier to cook and absorb flavor. This is pretty much the only way you can get a nice crispy crust on tofu.

Ingredients

• 14 oz. extra-firm tofu, drained and pressed
• Canola oil
• 6 garlic cloves, minced
• 1/2 tsp. red pepper flakes
• 1/3 cup finely chopped cashews
• 1/2 cup fresh orange juice
• 3 tbsp. low-sodium soy sauce or ponzu sauce
• 1 tsp. corn starch
• Scallions to garnish, optional
• Cook riced to serve, optional

Instructions

Cut the tofu into 6 pieces (slabs), blot with a paper towel. Heat a splash of canola oil in a large non-stick pan or skillet on medium-high heat. Saute the tofu until golden brown, about 2-3 minutes per side. Remove the tofu and set on paper towels to drain.

Reduce heat to medium. Add the garlic and saute for a minute; add the red pepper flakes and cashews, saute for a minute more. In a small bowl, whisk together the orange juice, soy sauce, corn starch, and 1/2 cup water. Add to the pan and simmer until thickened, about 5 minutes. Pour the sauce over the tofu and garnish with scallions. Serve immediately.

Serves: 2

Recipe source: Original

Time: 30 minutes or less

 

Roasted Brussels Sprouts with Walnuts & Pomegranate

If I could choose only one way to prepare vegetables forever more, it would definitely be roasting. Roasting not only gives vegetables a soft and tender texture, but also provides depth of flavor that cannot be beat. Oh, and it’s super easy! If you think you don’t like a certain vegetable, try roasting – you may change your mind!  This roasted vegetable side dish is my new addiction. Sweet Brussels sprouts paired with crunchy roasted walnuts (which taste like popcorn – is this just me?) and juicy pomegranate – perfection. Not to mention you have a plate full of seasonal color

Recipe notes: For more on pomegranate, including how to open one, see this recipe.

Ingredients

• 2 pounds Brussels sprouts, ends trimmed & halved
• S/P
• Olive oil
• 1/2 cup walnuts, chopped
• 1 pomegranate, arils removed

Instructions

Preheat oven to 400 degrees. Place Brussels sprouts on a rimmed baking pan. Drizzle with olive oil and season generously with S/P; toss to coat.

Roast for about 25 minutes, or until sprouts just begin to brown and are tender. Take the pan out of oven and sprinkle the chopped walnuts on top. Return to the oven and roast for another 2 minutes. Remove from the oven and plate. Sprinkle fresh pomegranate arils on top of the brussels sprouts and serve immediately.

Serves: 6

Recipe source: Original

Time: 40 minutes

Pork Marinara Sandwiches

This is a budget-friendly, easy-to-make, weeknight meal. Lightly batter and fry pork cutlets, top with cheese and broil, add sauce and peppery arugula … Voilà! Dinner!

*Recipe note: If you want super-thin pork cutlets, simply cover the cutlets with plastic wrap, and pound with a meat pounder to desired thickness. Keep in mind, the thinner you go the bigger you probably want your bun!

What to serve on the side?

• steamed broccoli drizzled with olive oil and lemon juice
• couscous with chopped fresh herbs and sliced almonds

Ingredients

• 1/4 cup all purpose flour
• 1 large egg, lightly beaten
• 1/2 cup dried breadcrumbs
• coarse S/P
• 4 pork cutlets
• 1/4 cup vegetable oil
• Fresh mozzarella, sliced
• 4 rolls
• 1 cup marinara, warmed
• 2 cups arugula

Instructions

Place flour, egg, and breadcrumbs in separate shallow dishes. Season flour and breadcrumbs with S/P. Coat pork in flour, shake off, dip in egg, then coat with breadcrumbs, pressing to adhere. Place pork on a wire rack set in a rimmed baking sheet.

Heat broiler. In a large skillet, heat oil over medium-high. In two batches, cook pork until deep golden brown, about 3 minutes per side depending on thickness.
Line a cutting board or plate with paper towels and place cooked pork on the towels to drain 1 minute.

Place pork back on the wire rack/baking sheet and top with sliced cheese. Broil about 1 minute until cheese is melted. Place each cutlet on a bun, top with sauce and arugula, and serve immediately.

Serves: 4

Recipe source: adapted from a Martha Steward Food Everyday recipe

Time: 30 minutes or less