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 Curried Coconut-Pumpkin Stew
Makes 4-6 generous servings
Serve this stew over brown rice or with whole-grain bread. You can also replace the pumpkin with squash or young carrots. The tofu, which is added to the stew in the last 5 to 10 minutes, absorbs the spicy flavors of the broth.
2 tablespoons light olive oil
1/4 cup minced red onion
4 cloves garlic, minced
1 jalapeño pepper, ribs and seeds
removed, finely chopped
1 teaspoon minced fresh ginger
2 teaspoons curry powder
1 1/2 cups peeled, cubed (1-inch),
seeded pumpkin
1 cup light coconut milk
1 cup rice milk
1 pound extra-firm tofu, cut into 1-inch cubes
1 red bell pepper, ribs and seeds discarded, cut into 1-inch cubes
1 tablespoon fresh lemon juice
Salt and pepper to taste
1/4 cup fresh cilantro leaves
1. In large, heavy pot over medium-high heat, heat oil. Sauté onion, garlic, jalapeño, and ginger until fragrant, about 1 minute. Add curry powder and pumpkin. Cook and stir for 1 minute.
2. Stir in coconut milk and rice milk; bring to a boil. Lower to a simmer; cover and cook for 15 minutes. Add more milk or water if needed.
3. Add tofu and red bell pepper. Simmer for another 5 to 10 minutes, uncovered, or until pumpkin is tender. Season with lemon juice, salt, and pepper. Garnish with whole cilantro leaves. Serve hot.
Per serving: 266 calories; 14 g protein; 17 g fat; 19 g carb; 2 g fiber
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 Healthy Tomato Sauce
Makes About 2 Cups
This sauce tastes great over pasta, fish, or grilled chicken. It can be stored in a tightly sealed container in the refrigerator for up to five days.
2 tablespoons olive oil
1/2 medium red onion, minced
4 cloves garlic, minced
14 ounces (1 can) diced tomatoes in juice
3 tablespoons dry red wine
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon crumbled dried basil,
crumbled
Coarse salt to taste
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1. In a medium skillet, heat oil over medium heat. Add onion and garlic; cook, stirring frequently, until softened, about 7 minutes.
2. Stir in tomatoes and juice, wine, oregano, and basil. Simmer 8 minutes or until lightly thickened. Season with salt to taste.
Per serving: per 1/2-cup serving: 95 calories; 1 g protein; 7 g fat; 7 g carb; 0 g fiber
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Cinnamon-Spiced Moroccan Chicken
 Makes 4 servings
This easy, dressed-up chicken has its roots in North African cooking. If you have time, marinate the chicken in the spices overnight, which will enhance the flavor. You can also substitute golden raisins for the dates. Serve this dish with couscous or brown rice.
2 teaspoons ground cinnamon
1/2 teaspoon ground cumin
1 tablespoon ground turmeric
1/4 teaspoon chili powder
1/2 teaspoon salt
4 boneless, skinless chicken breast halves
2 tablespoons light olive oil
2 medium Granny Smith apples, peeled and chopped into small cubes
1/2 cup whole dates, pitted and sliced
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1. Combine 1 teaspoon of the cinnamon with the cumin, turmeric, chili powder, and salt in a resealable plastic bag. Add chicken and toss well to coat.
2. Heat olive oil in a large nonstick pan. Sauté the chicken over medium heat until no longer pink in the center, about 5 minutes per side. Remove chicken from skillet.
3. Sauté apples and dates in the skillet for 1 minute. Sprinkle with remaining teaspoon cinnamon; cook and stir to coat. Spoon apples and dates onto chicken. Serve warm.
Per serving: 302 calories; 28 g protein; 10 g fat; 27 g carb; 4 g fiber.
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Annatto Rice With Sausage and Tomato
 Makes 4 servings
Reminiscent of saffron but less expensive, annatto can be found in Latin groceries. For a version of the recipe with saffron, try Yellow Rice With Sausage and Tomato.
3 tablespoons grape-seed oil
1 1/2 tablespoons annatto seeds
1 small red chile, stemmed, seeded
and minced
3 cloves garlic, minced
1/2 pound vegetarian or organic chicken
sausage, cut into bite-sized pieces
1 cup diced tomato
4 small bay leaves, broken in half
2 cups cooked long-grain white rice
Salt and freshly ground black pepper
to taste
1. In a medium sauté pan, heat the oil and annatto seeds over medium heat until sizzling. Lower the temperature and cook until the oil turns yellow, about 5 minutes. Turn off the heat. Using a slotted spoon, remove annatto seeds and discard.
2. Reheat the annatto oil over medium-high heat. Sauté chile and garlic, stir, and cook for 30 seconds. Add sausage, tomato, and bay leaves; cook and stir until heated through.
3. Stir in cooked rice. Remove and discard bay leaves. Season with salt and pepper. Serve warm.
Per serving: 313 calories; 13 g protein; 15 g fat; 31 g carb; 2 g fiber.
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 Paprika Shrimp With Walnuts
Makes 4 servings
Caramelized turnips are the surprise ingredient in this lively dish. Serve this over whole-wheat pasta.
2-3 tablespoons light olive oil
1 tablespoon fresh ginger, minced
1/2 tablespoon paprika
3 tablespoons chopped walnuts
1 pound large shrimp, peeled and deveined
1 1/2 cups turnips, quarter-inch cubed
1 tablespoon cider vinegar or sherry vinegar
3 tablespoons sake or rice wine
Salt and pepper to taste
1/4 cup chopped parsley (optional)
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1. Heat oil in a large skillet over medium-high heat. Add ginger and paprika and cook, stirring constantly until fragrant, about 20 seconds. Add walnuts; sauté until lightly browned.
2. Add shrimp; cook and stir until pink and opaque, about 2 minutes per side. Stir in turnips, vinegar, sake or rice wine, salt and pepper; cook and stir until heated through, about 2 minutes. Stir in parsley. Serve warm.
Per serving: 271 calories; 25 g protein; 15 g fat; 5 g carb; 2 g fiber
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 Turmeric Couscous With Grapes and Pine Nuts
Makes 4 servings
This side dish is inspired by Middle-Eastern and Asian cuisines.
2 green-tea bags
1/2 teaspoon salt
1 tablespoon fresh turmeric, minced,
or 1 teaspoon turmeric powder
1 1/2 cups couscous
1/4 cup fresh lemon juice
3 garlic cloves, minced
1/3 cup light olive oil
1 cup small seedless red grapes, halved
1 small cucumber, peeled, seeded
and diced
3/4 cup toasted pine nuts
1/4 cup fresh basil, shredded
1. In a medium saucepan, bring two cups of water to a boil. Add tea bags. Remove from heat and steep tea for 2 minutes. Remove and discard tea bags.
2. Add salt, turmeric, and couscous to pan. Stir and cover. Simmer over very low heat for 5 minutes or until the liquid is absorbed. Remove from heat and let stand for 2 to 3 minutes.
3. Add lemon juice, garlic, and oil; fluff with a fork. Let it cool a bit.
4. Stir in grapes and cucumber. Garnish with pine nuts and basil.
Per serving: 448 calories; 9 g protein; 19 g fat; 61 g carb; 4 g fiber
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 Spicy Tomato Soup
Makes 4 Servings
Serve this soup with garlic bread and vegetables for a simple, healthy dinner.
14 ounces (1 can) diced tomatoes,
in juice
3 tablespoons olive oil
3 cloves garlic, minced
1 small fresh or dried red chili pepper,
seeds removed for less heat
1 carrot, peeled and thinly sliced
1 1/2 cups plain soy milk
1 tablespoon fresh lemon juice
Coarse salt and ground pepper to taste
Parsley leaves, for garnish
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1. Heat broiler with rack in middle position of oven. Strain tomatoes, reserving juices. Spread tomatoes on a rimmed baking sheet, drizzle with olive oil, and broil until lightly browned, about 8 minutes.
2. In a food processor, combine browned tomatoes, garlic, chili pepper, carrot, soy milk, reserved tomato juice, and lemon juice; puree until smooth.
3. Transfer to a medium saucepan; bring to a boil over medium heat. Reduce to a simmer; cook 5 minutes. Season with salt and pepper. Garnish with parsley leaves before serving.
Per serving: 166 calories; 4 g protein; 12 g fat; 14 g carb; 2 g fiber.
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