White Bean and Roasted Garlic Dip

Serves 10.

Note: From Daniel Neman.

• 2 whole garlic heads

• 4 tbsp. extra-virgin olive oil, divided

• 2 (15-oz.) cans cannellini beans or other white beans, drained and rinsed

• 1/4 c. fresh lemon juice

• 1/4 tsp. salt

• 1/4 tsp. white pepper

• 1/4 c. flat-leaf parsley

Directions

Preheat oven to 375 degrees.

Cut 1/3 off the garlic heads so the cloves are exposed, and discard tops. Place heads, unpeeled, in ovenproof dish and drizzle with 1 tablespoon oil. Cover with aluminum foil; bake 30 minutes.

Uncover and bake until the garlic cloves are soft and golden brown, 15 to 30 minutes more. This roasted garlic can be made up to 5 days in advance and stored in an airtight container in the refrigerator.

In a food processor, combine the beans, the remaining 3 tablespoons oil and the lemon juice. When the garlic heads are cool enough to touch, squeeze out the soft garlic into the processor and process until smooth. Add the salt and white pepper. This dip will keep up to 3 days in an airtight container in the refrigerator.

To serve, transfer to a bowl, garnish with the parsley leaves and serve with vegetables or pita.

Nutrition information per serving:

Calories 205 Fat 6 g Sodium 67 mg

Carbohydrates 29 g Saturated fat 1 g Total sugars 1 g

Protein 11 g Cholesterol 0 mg Dietary fiber 7 g

 

Coffee-Braised Pot Roast With Caramelized Onions

Serves 10.

Note: Recipe by Patsy Jamieson, from eatingwell.com.

• 4 lb. beef chuck roast, trimmed of fat

• 1/2 tsp. salt, or to taste

• Pepper, to taste

• 4 tsp. olive oil, divided

• 2 large onions, halved and thinly sliced

• 4 garlic cloves, minced

• 1 tsp. dried thyme

• 3/4 c. strongly brewed coffee

• 2 tbsp. balsamic vinegar

• 2 tbsp. cornstarch mixed with 2 tbsp. water

Directions

Preheat oven to 300 degrees.

Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well-browned on all sides, 5 to 7 minutes. Transfer to a plate.

Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

Braise the beef in the oven until fork-tender, but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

Meanwhile, skim fat from braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy. The pot roast will keep, covered, in the refrigerator for up to 2 days. Reheat meat slices and sauce, covered, in the oven, microwave or on the stove.

Nutrition information per serving:

Calories 258 Fat 9 g Sodium 180 mg

Carbohydrates 5 g Saturated fat 3 g Total sugars 2 g

Protein 38 g Cholesterol 113 mg Dietary fiber 1 g

 

French Country Chicken With Mushroom Sauce

Serves 4.

Note: Adapted from a recipe by the Mayo Clinic.

• 4 boneless, skinless chicken breast halves (4 oz. each)

• 2 tbsp. olive oil, divided

• 1 shallot, thinly sliced

• 1/4 lb. mushrooms, thinly sliced

• 1 tbsp. flour

• 1/4 c. white wine

• 1/2 c. low-sodium chicken stock

• 1 tbsp. fresh rosemary or 1 tsp. dried rosemary

• 2 tbsp. chopped parsley

Directions

Place the chicken breasts between waxed paper and pound with a mallet to flatten. Cover with plastic wrap and refrigerate until firm.

In a medium frying pan, heat 1 tablespoon olive oil over medium heat. Add the shallots and sauté for about 3 minutes. Add the mushrooms and cook 2 minutes more, stirring occasionally.

In a small bowl, whisk together the flour and wine until all lumps are gone. Add the flour mixture to the shallots and mushrooms. Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. Remove from heat and add the rosemary.

In a large, nonstick skillet, heat the remaining 1 tablespoon olive oil over medium heat. Add the chicken and sauté until no longer pink or a thermometer inserted into the chicken reads 170 degrees.

To serve, transfer the chicken breast halves onto each plate. Spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.

Nutrition information per serving:

Calories 231 Fat 10 g Sodium 74 mg

Carbohydrates 4 g Saturated fat 2 g Total sugars 1 g

Protein 27 g Cholesterol 70 mg Dietary fiber 1 g

 

Pasta With Spinach, Garbanzos and Raisins

Serves 6.

Note: From Daniel Neman.

• 8 oz. dry bow-tie pasta

• 2 tbsp. olive oil

• 4 garlic cloves, crushed

• 1 c. canned garbanzo beans (chickpeas), drained and rinsed

• 1/2 c. chicken or vegetable broth

• 1/2 c. golden raisins

• 4 c. fresh spinach, chopped

• 2 tbsp. grated Parmesan cheese

• Cracked black peppercorns, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook al dente, according to the package directions. Drain the pasta thoroughly.

Meanwhile, heat the olive oil and garlic in a large skillet over medium heat. Add the garbanzos and broth. Stir until warmed through. Add the raisins and spinach. Heat just until the spinach is wilted, about 3 minutes. Do not overcook.

Divide the pasta among the plates. Top each serving with sauce, Parmesan and peppercorns to taste. Serve immediately.

Nutrition information per serving:

Calories 316 Fat 7 g Sodium 153 mg

Carbohydrates 57 g Saturated fat 1 g Total sugars 16 g

Protein 10 g Cholesterol 16 mg Dietary fiber 4 g

 

Whole-Wheat Applesauce Muffins

Makes 9.

Note: Adapted from “The American Heart Association Cookbook.”

• 1/2 c. oil

• 3/4 c. brown sugar

• 1 c. unsweetened applesauce

• 1 tsp. baking soda

• 1 1/2 c. unsifted whole-wheat flour

• 1 tsp. cinnamon

• 1/4 tsp. ground nutmeg

• 1/4 tsp. ground cloves

• 1/4 c. raisins

Directions

Preheat oven to 375 degrees. Grease 9 molds in a muffin tin with nonstick spray or butter.

Mix together the oil and brown sugar until smooth. Mix in the applesauce and baking soda.

Add the flour, cinnamon, nutmeg and cloves, blending thoroughly. Stir in raisins. Portion out into the prepared muffin tin and bake 30 minutes. Cool on a wire rack.

Nutrition information per serving:

Calories 276 Fat 13 g Sodium 146 mg

Carbohydrates 40 g Saturated fat 1 g Total sugars 24 g

Protein 3 g Cholesterol 0 mg Dietary fiber 3 g