Root Vegetable and Apple Hash Baked With Eggs

Serves 2 to 4.

Note: Pantry staples potatoes, onions and apples are a classic combination of sweet and savory flavors for any meal of the day. Baking the eggs right on the baking sheet makes for a no-fuss meal in minutes, plus a quick cleanup. Mix and match the ingredients according to whatever is on hand — different types of potatoes, onions and apples will work equally well, from Yukon Gold potatoes to Vidalia onions to Honeycrisp apples. From Kristen Hartke.

• 2 russet potatoes, peeled, then cut into 1/2-in. pieces

• 1 red onion, coarsely chopped

• 1 Granny Smith apple, cored and cut into 1/2-in. pieces

• 1 apple (a sweeter variety), cut into 1/2-in. pieces

• 2 tbsp. olive oil

• 1 tsp. salt, or more as needed

• 4 eggs

• 1 tsp. freshly ground black pepper, or more as needed

Directions

Preheat the oven to 425 degrees.

Toss the potatoes, onion and apples with the oil and salt on a rimmed baking sheet until evenly coated, spreading them in an even layer. Roast for 30 minutes or until the vegetables and apples begin to brown and soften. Push aside some of the hash to create 4 spaces for the eggs, then carefully crack each egg into one of the cleared spaces. Roast for 5 minutes or until the whites of the eggs are just set but the yolks are still runny. Season with the pepper and more salt, if you like. Serve warm.

Nutrition information per each of 4 servings.

Calories 280 Fat 12 g Sodium 670 mg

Carbohydrates 33 g Saturated fat 3 g Total sugars 11 mg

Protein 9 g Cholesterol 185 mg Dietary fiber 5 g

 

Sheet Pan Chicken Fajitas

Serves 4 to 6.

Note: Five minutes of prep yield a flavorful dinner with little cleanup, thanks to a baking sheet and a handful of ingredients. Tossing the chicken and vegetables with red wine vinaigrette allows for some extra layers of flavor, although vegetable oil will work fine. Flank steak, pork tenderloin or portobello mushrooms can be substituted for the chicken with no change to the cooking method. Adapted from a Whole Foods Market recipe.

• 1 lb. boneless, skinless chicken breast halves (no tenderloins), cut into 1/2-in.-thick slices

• 2 green bell peppers, stemmed, seeded and thinly sliced

• 1 medium red onion, thinly sliced

• 2 garlic cloves, coarsely chopped

• 2 tbsp. store-bought red wine vinaigrette or vegetable oil

• 1 tbsp. chili powder

• 1 tsp. salt

• 6 flour tortillas, warmed, for serving

• Sour cream, for serving

Directions

Preheat oven to 400 degrees.

Toss together the chicken, peppers, onion, garlic, vinaigrette or oil, chili powder and salt in a large mixing bowl until evenly coated. Spread on a large, rimmed baking sheet and bake for 25 to 30 minutes or until vegetables are tender and chicken is cooked through, stirring halfway through cooking.

During the last 5 minutes of baking, wrap tortillas in aluminum foil and place in the oven until warmed through, or wrap the stack of tortillas in clean, damp paper towels and microwave on high for 1 minute.

Divide the fajita mixture among warm tortillas; serve warm with sour cream.

Nutrition information per each of 6 servings:

Calories 140 Fat 5 g Sodium 500 mg

Carbohydrates 5 g Saturated fat 1 g Total sugars 2 mg

Protein 18 g Cholesterol 55 mg Dietary fiber 2 g

 

Mini Lasagna Cups

Serves 12.

Note: A package of wonton wrappers and a muffin pan combine for handy single-serving portions of lasagna, ready to grab and go for a quick lunch or dinner. This version is made with vegetables straight out of the freezer but is easily adaptable to your favorite fillings, including crumbled Italian sausage, mushrooms and bell peppers. You’ll need a standard muffin pan with 12 wells. Wonton wrappers are available in Asian markets, and in most grocery stores, often in the produce section. From Kristen Hartke.

• 1 c. frozen chopped spinach, defrosted

• 1 c. part-skim ricotta cheese

• 1 tsp. seasoning blend, such as Trader Joe’s 21 Seasoning Salute or Mrs. Dash

• 1/2 tsp. salt

• 2 c. low-fat shredded mozzarella cheese, divided

• Cooking spray

• 36 square wonton wrappers

• 1 c. frozen diced carrots, defrosted

• 1 1/2 c. store-bought tomato sauce of your choice

• Freshly ground black pepper

Directions

Preheat oven to 375 degrees.

Wrap the defrosted spinach in a few layers of paper towels and squeeze out any excess moisture, then transfer the spinach to a mixing bowl with the ricotta cheese, seasoning blend and salt, stirring until well incorporated. Place half of the mixture in a separate mixing bowl; stir in 1 cup shredded mozzarella.

Use cooking oil spray to lightly grease the muffin pan. Fit a wonton wrapper into each well with the corners of the wrappers up and over the edges of the well.

Evenly divide the ricotta-spinach blend in each wonton-wrapper-covered well, then fit in another wonton wrapper on top. Then divide the diced carrots among the cups, and then top with a generous teaspoon of the marinara sauce. Fit a third wonton wrapper over the sauce.

Evenly divide the ricotta-spinach-mozzarella blend mixture on the last layer of wonton wrappers, then finish by evenly dividing the remaining marinara sauce, about a tablespoon of shredded mozzarella, and some freshly ground black pepper. (At this point, you can cover the entire pan with plastic wrap or aluminum foil and refrigerate overnight.)

Bake in the middle rack for 12 to 15 minutes, or until the cheese on top is melted, browned and bubbling.

Serve hot, or let cool completely before storing.

To prepare in advance: The cups can be assembled a day ahead, covered and refrigerated in the pan until ready to bake. The baked mini lasagna cups can be refrigerated, covered or individually wrapped, for up to 3 days.

Nutrition information per serving:

Calories 150 Fat 4 g Sodium 580 mg

Carbohydrates 19 g Saturated fat 3 g Total sugars 2 mg

Protein 9 g Cholesterol 15 mg Dietary fiber 1 g

 

 

Blender Broccoli Cheese Soup

Makes 3 (1-cup) servings.

Note: Originally developed for a high-powered blender such as a Vitamix, this recipe is easily adapted to a standard blender and allows for plenty of variation depending on what you have on hand. Frozen broccoli, stems and/or florets, is a good option. But when you want to use fresh broccoli, just steam it until it is tender first; raw onion will work as well, but cooking the onion until soft helps to minimize the sharpness. You can freeze tablespoon portions of cooked onion in advance. The soup can be refrigerated in an airtight container for up to 3 days. Adapted from a recipe at Vitamix.com.

• 2 c. no-salt-added vegetable broth

• 3 c. frozen broccoli, defrosted, plus a few florets for garnish, divided

• 2 tbsp. diced onion

• 1 c. shredded Cheddar cheese, plus more for garnish

• Salt

• Freshly ground black pepper

Directions

Combine the broth, 2 1/2 cups of the broccoli and onion in a blender; begin to blend on low, then gradually increase to high until puréed and smooth.

Add the remaining 1/2 cup of broccoli florets; pulse a few times to retain some texture. Pour into a medium saucepan; cook over medium-low heat for 20 minutes, stirring a few times, then stir in the cheese until melted. Taste, and season with salt and pepper, as needed.

Serve warm, garnished with florets and cheese.

Nutrition information per serving:

Calories 240 Fat 15 g Sodium 440 mg

Carbohydrates 13 g Saturated fat 7 g Total sugars 7 mg

Protein 14 g Cholesterol 40 mg Dietary fiber 3 g

 

Fast Blender Tomato Soup

Makes 4 (1 cup) servings.

Note: This creamy soup has a secret: There’s no cream — or even butter — in it. Instead, bread and olive oil emulsify in the blender with the other ingredients to create a rich texture, making it easy to put together with a handful of pantry ingredients in just a few minutes. The original recipe was made using a high-powered blender, such as a Vitamix, which has the capacity to heat and blend the soup; it has been adapted here for a standard blender. You will just need to finish the soup on the stove after it’s blended to allow the flavors to meld. The soup can be refrigerated for up to 1 week. Adapted from a recipe by J. Kenji Lopez-Alt at seriouseats.com.

• 1/3 c. olive oil

• 1 garlic clove

• 1/2 c. chopped onion

• 1 slice white or whole-wheat bread (crusts removed), torn into 1-in. pieces

• 1 (28 oz.) canned, no-salt-added whole peeled tomatoes, plus their juices

• 1 c. no-salt-added vegetable broth

• 1 tsp. seasoning blend, such as Trader Joe’s 21 Seasoning Salute or Mrs. Dash

• Salt

• Freshly ground black pepper

Directions

Combine the oil, garlic, onion, bread pieces, tomatoes and their juices, broth and seasoning blend in a blender; begin to blend on low, then gradually increase to high until puréed and smooth.

Pour into a medium saucepan; cook over medium-low heat for 20 minutes, stirring a few times. Taste, and season with salt and pepper, as needed. Serve warm.

Nutrition information per serving:

Calories 270 Fat 19 g Sodium 560 mg

Carbohydrates 22 g Saturated fat 3 g Total sugars 12 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 4 g

 

 

Sheet Pan Moroccan Spaghetti Squash

Serves 2 to 4.

Note: While a spaghetti squash can look a little daunting because of its thick yellow skin, it is actually not that hard to cut through with a sharp knife. Just start at the stem and push the knife around lengthwise until you get back to the stem on the other side; the squash should then easily split into two. Spaghetti squash has a pleasing texture that, yes, does mimic spaghetti, but with a buttery flavor. Roasting the chickpeas and the currants on the baking sheet with the squash gives them a toasty, caramelized flavor, while the spaghetti squash seeds add crunch. Adapted from a recipe by Suzannah Schneider on biggirlssmallkitchen.com.

 

• 1 spaghetti squash (about 4 lb.), cut in half lengthwise, seeds reserved

• 2 tbsp. olive oil, plus more for the seeds

• 1 (15 oz.) canned/cooked no-salt-added chickpeas, drained and rinsed

• 1/2 c. currants

• 2 garlic cloves, minced

• 1/2 tsp. seasoning blend, such as Trader Joe’s 21 Seasoning Salute or Mrs. Dash

• Salt

• Freshly ground black pepper

Directions

Preheat the oven to 400 degrees.

Place the squash, cut sides down, on a baking sheet.

Coat the squash seeds with a little oil, then spread them around the squash halves. Roast for 15 minutes, or until the inverted squash halves are almost tender.

Meanwhile, toss together the chickpeas, currants, garlic, seasoning blend and 2 tablespoons oil in a mixing bowl until evenly coated.

After the squash and seeds have roasted for 15 minutes, spread the chickpea mixture around the squash on the baking sheet; return to the oven and roast for 15 minutes or until the squash is softened to the touch.

Remove the squash from the oven. Invert the squash halves. Use a fork to shred the squash flesh into noodle-like strands. Top with the chickpea mixture and the roasted squash seeds. Season lightly with salt and pepper; serve right away.

Nutrition information per each of 4 servings:

Calories 400 Fat 13 g Sodium 350 mg

Carbohydrates 68 g Saturated fat 2 g Total sugars 29 mg

Protein 11 g Cholesterol 0 mg Dietary fiber 14 g