Healthy Recipes

EatingWell Interviews CSPI's Michael Jacobson on Food Day  By Michelle Edelbaum, EatingWell.com Michael Jacobson has been called many things—from "hero" to "Food Nazi." Jacobson, a microbiologist who founded the nonprofit health advocacy group Center for Science in the Public Interest (CSPI) in 1971, prefers "food detective." CSPI is best known for advocacy on issues like calorie ... Read Full Article

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Grilled Apples with Cheese & Honey Bruce Weinstein & Mark Scarbrough Dessert meets the cheese plate when you drizzle grilled apples and flavorful cheese with honey and toasted pecans for a quick and healthy finish to any meal for two. This is a good chance to try some exotic honeys—their nuances will shine in this simple dessert. Servings: 2 servings Total Time: 20 minutes Ease of Preparation: Easy Health: Healthy Weight, Low Sodium, Low Cholesterol, High Fiber, Low Calorie Ingredients: Grilled Apples with Cheese & Honey 1 large or 2 small tart apples , peeled and sliced into 1/2-inch-thick rounds 2 teaspoons almond or canola oil 1 teaspoon confectioners’ sugar 1 ounce sharp Cheddar or Parmigiano-Reggiano cheese 2 tablespoons chopped pecans , toasted 4 teaspoons honey Steps: 1: Preheat grill or grill pan to medium heat. Toss apple slices with oil and sugar in a large bowl. Grill the apple slices until just tender and lightly marked, turning once, about 6 minutes total. Shave cheese into thin strips with a vegetable peeler. Top the apple slices with a sprinkling of cheese and nuts and drizzle with honey. Nutrition: (Per serving) Calories - 245 Carbohydrates - 30 Fat - 14 Saturated Fat - 3 Monounsaturated Fat - 6 Protein - 5 Cholesterol - 15 Dietary Fiber - 3 Potassium - 172 Sodium - 93 Let your cheese come to room temperature before serving for the best flavor. Related Links:   • Healthy Recipes for Fall Desserts   • The Best Apples for Baking, Cooking and Eating More Recipes from ArcaMax.com www.arcamax.com/recipes

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Skillet Chicken with Cranberries & Apples EatingWell Test Kitchen Celebrate the flavors of fall with chicken cooked in a fast apple-cranberry sauce. If you prefer a less tart flavor, try dried cranberries instead of fresh. Serve with quick-cooking wild rice and roasted Brussels sprouts. Servings: 4 servings, about 1 1/4 cups each Total Time: 20 minutes Ease of Preparation: Easy Health: Low Calorie, Low Sat Fat, Heart Healthy, Healthy Weight, Diabetes Appropriate Ingredients: Skillet Chicken with Cranberries & Apples 1 pound chicken tenders , trimmed and cut in half on the diagonal 3/4 teaspoon dried thyme , divided 3/4 teaspoon salt , divided 1/4 teaspoon freshly ground pepper 2 tablespoons canola oil , divided 2 crisp red apples , such as Braeburn, Fuji or Gala, thinly sliced 1 large red onion , quartered and sliced 3/4 cup apple cider or apple juice, divided 1 cup cranberries , fresh or frozen (thawed) 1 tablespoon all-purpose flour Steps: 1: Sprinkle both sides of chicken tenders with 1/4 teaspoon each thyme, salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Reduce heat to medium and add the chicken. Cook, stirring, until lightly browned on all sides, 3 to 4 minutes total. Transfer to a clean plate. 2: Add the remaining 1 tablespoon oil to the pan. Add apples, onion, 2 tablespoons cider (or juice) and the remaining 1/2 teaspoon each thyme and salt. Stir to combine. Cook, stirring often, until the apples and onion are softened, 3 to 4 minutes. Add cranberries and sprinkle flour over everything in the pan; cook, stirring, for 1 minute. Return the chicken to the pan and pour in the remaining cider (or juice). Cover and cook, stirring once or twice, until the sauce has thickened and the chicken is cooked through, about 3 minutes more. Nutrition: (Per serving) Calories - 287 Carbohydrates - 26 Fat - 10 Saturated Fat - 1 Monounsaturated Fat - 5 Protein - 24 Cholesterol - 63 Dietary Fiber - 4 Potassium - 415 Sodium - 496 Nutrition Bonus - Vitamin C (18% daily value) Related Links:   • 20-Minute Healthy Chicken Recipes   • EatingWell's Top Fall Recipes More Recipes from ArcaMax.com www.arcamax.com/recipes

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Vegetarian Shepherd’s Pies EatingWell Test Kitchen These mini vegetarian shepherd’s pies feature lentils, carrot and corn, crowned with a velvety mashed potato topping. The recipe can also be made in a broiler-safe casserole dish. Serve with a spinach salad with oranges, walnuts and red-wine vinaigrette. Servings: 4 servings, about 2 cups each Total Time: 45 minutes Ease of Preparation: Easy Health: Low Calorie, High Fiber, Low Sat Fat, Low Cholesterol, High Potassium, Heart Healthy, Healthy Weight Ingredients: Vegetarian Shepherd’s Pies 1 pound Yukon Gold or white potatoes , peeled and cut into 1-inch chunks 1/2 cup buttermilk 1 tablespoon butter 3/4 teaspoon salt , divided 1/2 teaspoon freshly ground pepper , divided 1 tablespoon extra-virgin olive oil 1 large onion , finely diced 1/2 cup finely diced carrot 1 tablespoon water 3/4 cup frozen corn kernels , thawed 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried 3 tablespoons all-purpose flour 1 14-ounce can vegetable broth 1 1/2 cups cooked or canned (rinsed) lentils (see Tip) Steps: 1: Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth. 2: While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet. 3: Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes. 4: Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes. Nutrition: (Per serving) Calories - 326 Carbohydrates - 55 Fat - 8 Saturated Fat - 3 Monounsaturated Fat - 4 Protein - 12 Cholesterol - 9 Dietary Fiber - 10 Potassium - 842 Sodium - 679 Nutrition Bonus - Vitamin A (65% daily value), Folate (45% dv), Vitamin C (25% dv), Potassium (24% dv), Iron (20% dv), Magnesium (16% dv). Prepare the filling (Step 3), cover and refrigerate for up to 1 day. Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%. Related Links:   • Vegetarian Casserole Recipes   • Diet-Friendly Comfort Foods