Recipes

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

• INGREDIENTS
• 3/4 cup beer, preferably lager or pilsner
• 1/2 cup all-purpose flour
• 1/4 cup whole-wheat pastry flour
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dry mustard
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon freshly ground pepper
• 1-1 1 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
• 3 tablespoon canola oil, divided

This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.

• 1 tablespoon extra-virgin olive oil
• 2 medium onions, chopped (about 1 1/2 cups)
• 1 cup short- or medium-grain brown rice, (see Ingredient note)
• 3 cloves garlic, minced
• 1/2 cup dry white wine
• 2 14-1/2-oun reduced-sodium chicken broth, or
  3 1/2 cups vegetable broth
• 8 ounces asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
• 1 cup sugar snap peas, or snow peas, trimmed, cut into 1-inch pieces
• 1 cup diced red bell pepper, (1 medium)
• 1 1/2 cups freshly grated Parmesan cheese, (3 1/2 ounces)
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh chives
• 1-2 teaspoons freshly grated lemon zest
• Freshly ground pepper, to taste

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken. Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

• INGREDIENTS
• 1 cup fresh or frozen raspberries
• 3/4 cup hoisin sauce, (see Ingredient Note)
• 5 tablespoon rice vinegar, divided
• 1 clove garlic
• 1 strip (2-b orange zest
• 1 tablespoon chopped fresh ginger
• 1/8 teaspoon freshly ground pepper
• Pinch of crushed red pepper
• 1 1/2 pounds boneless, skinless chicken thighs,
• trimmed, each cut into 3 crosswise strips
• 2 1/2 cups water
• 1 cup long- or medium-grain brown rice
• 1/3 cup thinly sliced scallion greens, divided

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

• INGREDIENTS
  Canola oil cooking spray
  1/2 cup sliced almonds
  1/4 cup whole-wheat flour
  1 1/2 teaspoons paprika
  1/2 teaspoon garlic powder
  1/2 teaspoon dry mustard
  1/4 teaspoon salt
  1/8 teaspoon freshly ground pepper
  1 1/2 teaspoons extra-virgin olive oil
  4 large egg whites
  1 pound chicken tenders, (see Ingredient Note

This spicy burger is served on an oblong roll, slathered with a spicy chipotle mayonnaise and topped with roasted Anaheim peppers and a delicious slaw.

• INGREDIENTS
  1 pound 90%-lean ground beef
  3/4 cup chopped fresh cilantro, divided
  1/2 cup finely chopped red onion
  1/4 cup chopped scallions
  2 teaspoons minced garlic
  1 tablespoon chili powder, preferably New Mexican
  1 teaspoon ground cumin
  1/2 teaspoon dried oregano, preferably Mexican
  1/2 teaspoon freshly ground pepper
  1/4 teaspoon salt
  1/3 cup reduced-fat mayonnaise
  1 tablespoon lime juice
  1 tablespoon chopped chipotle chile in adobo, (see Ingredient Note)
  1/2 cup shredded Monterey Jack cheese
  4 French rolls, preferably whole-wheat, split and toasted
  2 roasted Anaheim or poblano peppers, (see Tip)
  1 cup shredded green cabbage
  4 slices tomato
  4 thin slice red onion

Golden saffron and a bounty of herbs and summer vegetables make this a beautiful and fresh-tasting dish. Don't overseason; let the flavors sing.

• INGREDIENTS
  2 1/2 cups water
  1 teaspoon salt, divided
  1/4-1 teaspoon saffron threads, (see Ingredient Note)
  1 cup long-grain brown rice
  2 tablespoon extra-virgin olive oil
  3 medium yellow summer squash, quartered lengthwise and cut into 1/4-inch-thick slices
  1 pound raw shrimp, (21-25 per pound), peeled and deveined
  1/3 cup tightly packed fresh mint leaves, finely chopped
  2 tablespoon lemon juice
  Freshly ground pepper, to taste

Hoisin sauce gives these burgers a juicy texture, while ginger and garlic provide a burst of flavor, and water chestnuts deliver an appealing crunch. Serve them over tender greens or on toasted whole-wheat buns.

• INGREDIENTS
  2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
  12 ounces lean ground turkey breast, (see Ingredient Note)
  1 8-ounce ca sliced water chestnuts, rinsed and chopped
  2 tablespoon hoisin sauce, (see Ingredient Note)
  2 scallions, trimmed and sliced
  1 tablespoon minced fresh ginger
  2 cloves garlic, minced
  1/4 teaspoon salt
  1 1/2 teaspoons toasted sesame oil
  Sesame Mayonnaise, optional (recipe follows)

You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.

• INGREDIENTS
  1 pound ripe plum tomatoes, cored (about 4-5)
  2 teaspoons extra-virgin olive oil, divided
  1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch chunks
  Salt & freshly ground pepper
  1 large white onion, finely chopped (about 1 1/2 cups)
  2 cloves cloves garlic, very finely chopped
  2 jalapeño peppers, seeded and very finely chopped
  2 tablespoon lime juice
  2 tablespoon chopped fresh cilantro
  4 scallions, chopped
  12 corn tortillas, warmed
  1/4 cup reduced-fat sour cream for garnish
  2 limes, cut into quarters

Dry white wine and Gruyère cheese give this fish casserole a rich flavor that hides its virtue. Before baking, we top the dish with seasoned whole-wheat breadcrumbs, which add a wholesome, nutty flavor and dietary fiber. For variety, you can substitute almost any mild white fish.

• INGREDIENTS
  2 slices whole-wheat sandwich bread, crusts removed, torn into pieces
  12 ounces lean ground turkey breast, (see Ingredient Note)
  1 8-ounce ca sliced water chestnuts, rinsed and chopped
  2 tablespoon hoisin sauce, (see Ingredient Note)
  2 scallions, trimmed and sliced
  1 tablespoon minced fresh ginger
  2 cloves garlic, minced
  1/4 teaspoon salt
  1 1/2 teaspoons toasted sesame oil
  Sesame Mayonnaise, optional (recipe follows)

Classic cassoulet recipes can take days to make and of course contain rashers of duck, smoked meats and the like. This version keeps it simple and not quite so rich with one skillet, healthier ingredients like low-fat kielbasa, and just 45 minutes to prepare.

• INGREDIENTS
• 2 15-ounce c white beans, rinsed
• 3/4 cup fresh whole-wheat breadcrumbs, (see Tip)
• 2 tablespoon extra-virgin olive oil, divided
• 1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
• 1 large onion, chopped
• 6 cloves garlic, roughly chopped
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 1/2 cup dry white wine
• 1/2 cup reduced-sodium chicken broth
• 1/2 cup water
• 1/2 pound low-fat turkey kielbasa, sliced into 1/2-inch pieces
• 2 tablespoon finely chopped parsley
  

The complex flavors of a good Parmesan, such as Reggiano, and a high-quality prosciutto, such as San Danielle, Volpi or di Parma, are essential for this pasta. Less expensive products will often contribute more saltiness than true flavor to the final result. Ask for a sample at the delicatessen when buying--if it tastes good on its own, it will make the dish taste good as well.

• INGREDIENTS
  12 ounces whole-wheat spaghetti, (see Ingredient note)
  1 tablespoon extra-virgin olive oil
  4 cloves garlic, minced
  1/8-1 teaspoon crushed red pepper
  2 ounces thinly sliced prosciutto, trimmed of fat and cut into thin strips (1/2 cup)
  1 12-ounce j roasted red peppers, rinsed and cut into thin strips (1 1/2 cups)
  8 cups arugula leaves, (8 ounces)
  2/3 cup freshly grated Parmesan cheese, divided
  Freshly ground pepper, to taste
  1/3 cup chopped walnuts, toasted
  

Not only is this ultra-creamy version of mac-and-cheese nearly as fast as the boxed variety, but your family will be able to pronounce every ingredient. If they aren't broccoli fans, substitute a frozen vegetable of your choice.

• INGREDIENTS
  8 ounces whole-wheat elbow noodles, (2 cups)
  1 10-ounce p frozen chopped broccoli
  1 3/4 cups low-fat milk, divided
  3 tablespoon flour
  1/2 teaspoon garlic powder
  1/2 teaspoon salt
  1/4 teaspoon ground white pepper
  3/4 cup shredded extra-sharp Cheddar cheese
  1/4 cup shredded Parmesan cheese
  1 teaspoon Dijon mustard

Moms and Dads like wraps because they’re neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!

• INGREDIENTS
  2 tablespoon hot pepper sauce, such as Frank’s RedHot
  3 tablespoon white vinegar, divided
  1/4 teaspoon cayenne pepper
  2 teaspoons extra-virgin olive oil
  1 pound chicken tenders
  2 tablespoon reduced-fat mayonnaise
  2 tablespoon nonfat plain yogurt
  Freshly ground pepper, to taste
  1/4 cup crumbled blue cheese
  4 8-inch whole-wheat tortillas
  1 cup shredded romaine lettuce
  1 cup sliced celery
  1 large tomato, diced

A fish sandwich doesn’t have to be deep-fried and doesn’t have to be off your list of “healthy” foods. Try our version with a tangy, zesty pineapple slaw. It’s worth taking the extra minute to chop pineapple slices instead of using crushed pineapple—the crushed is too small and disappears into the slaw. Try this with oven fries.

• INGREDIENTS
  2 tablespoon reduced-fat mayonnaise
  2 tablespoon nonfat plain yogurt
  2 teaspoons rice vinegar
  1/8-1 teaspoon crushed red pepper
  1 8-ounce ca pineapple chunks or rings, drained and coarsely ch
  2 cups coleslaw mix, (see Tip)
  1/4 cup cornmeal
  1 1/4 pounds haddock, or Pacific cod, skinned and cut into 4 portions
  1/2 teaspoon Cajun seasoning
  1/4 teaspoon salt
  4 teaspoons canola oil, divided
  8 slices whole-wheat country bread, toasted