Part 3 (2/2)

OMG Oven-Baked Onion Rings SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTALTIME: 50 MINUTES [image]

PER SERVING ( RECIPE) ( RECIPE).

Calories: 220 Calories from fat: 45 Total fat: 5 g Saturated fat: 1 g Trans fat: 0 g Total carb: 38 g Fiber: 3 g Sugars: 5 g Protein: 7 g Cholesterol: 0 mg Sodium: 520 mg Vitamin A: 0% Vitamin C: 10% Calcium: 6% Iron: 10% When my boyfriend requested low-fat onion rings, I kind of let out a sigh; maybe I even rolled my eyes. I'm not crazy about onion rings in the first place and so of course I would be even less crazy about low-fat ones. Right? Well, sometimes it feels good to be wrong! I ended up gaga over these. Somehow the greasy mess that is a diner onion ring became a thing of beauty when coated in some whole wheat bread crumbs and baked in a superhot oven.

2 Vidalia onions (about a pound), or other sweet onion such as 2 Vidalia onions (about a pound), or other sweet onion such as Walla Walla cup plus 2 tablespoons all-purpose flour 2 tablespoons cornstarch 1 cup cold almond milk 1 teaspoon apple cider vinegar 1 cup whole wheat bread crumbs 1 teaspoon kosher salt 2 teaspoons olive oil Slice the onions into -inch-thick rings. Separate the rings and place in a bowl. Cover with a kitchen towel or something, to keep the onioniness out of your eyes.

Preheat the oven to 450F. Line a rimmed 12 by 18-inch baking sheet with parchment paper, spray with cooking spray, and set aside.

Now you'll need two bowls for the batter and breading. If you've got large, wide cereal bowls, those'll do the trick. Into one bowl, dump the flour and cornstarch. Add about half of the almond milk and stir vigorously with a fork to dissolve. Add the rest of the almond milk and the apple cider vinegar, and stir to incorporate. Set aside.

In the other bowl, mix together the bread crumbs and salt. Drizzle in the oil and use your fingertips to mix it up well.

Get a conveyor belt going. From left to right, arrange the onions, the flour mixture, the bread-crumb mixture, and lastly the baking sheet. Dip each onion slice into the flour, letting the excess drip off. Transfer to the bread-crumbs bowl and use the other hand to sprinkle a handful of bread crumbs over the onion, to coatcompletely. This may take a bit of practice. Carefully transfer each onion to a single layer on the baking sheet. Make sure you use one hand for the wet batter and the other for the dry batter, or you'll end up with club hand.

COUPLA THINGS. COUPLA THINGS. You have to use sweet onions for this. Otherwise the taste won't be as special and the texture won't be as juicy. Also, if things go as planned, you're not going to use You have to use sweet onions for this. Otherwise the taste won't be as special and the texture won't be as juicy. Also, if things go as planned, you're not going to use all all of the onions or all of the coating. Just use the nice big rings, and use the tiny inside rings for something else. For the batter and coating, you need a of the onions or all of the coating. Just use the nice big rings, and use the tiny inside rings for something else. For the batter and coating, you need a lot lot to get everything breaded, but there will be a bunch left over. Them's the breaks. to get everything breaded, but there will be a bunch left over. Them's the breaks.

Spray the rings lightly with nonstick cooking spray and bake for 8 minutes. Flip, and bake for another 6 minutes. The rings should be varying shades of brown and crisp. Taste one to check for doneness. Serve as soon as possible. With ketchup if you must.

Scallion Potato Pancakes MAKES 6 SERVINGS, 2 PANCAKES EACH * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 50 MINUTES [image]

PER SERVING (2 PANCAKES): (2 PANCAKES):.

Calories: 180 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 35 g Fiber: 4 g Sugars: 2 g Protein: 5 g Cholesterol: 0 mg Sodium: 430 mg Vitamin A: 6% Vitamin C: 60% Calcium: 4% Iron: 8% You know those super deep-fried Chinese takeout scallion pancakes ? Those were my inspiration here. I wanted crispy and oniony and carby and satisfying. But I didn't want deep-fried and I didn't want tons of empty calories. These pancakes, made with potato, really filled the need. Panko makes them nice and crispy and a high baking temperature gets them nicely browned and gives them that satisfying scallion pancake pull.

Serve with the Hoison-Mustard Tofu Hoison-Mustard Tofu (page 153) and steamed broccoli or try the (page 153) and steamed broccoli or try the Orange-Scented Broccoli Orange-Scented Broccoli (page 100). Or for a snack, mix hot Chinese mustard with a hint of agave and dip away. They reheat wonderfully, so fridge the leftovers and satisfy your potato needs all week. (page 100). Or for a snack, mix hot Chinese mustard with a hint of agave and dip away. They reheat wonderfully, so fridge the leftovers and satisfy your potato needs all week.

2 pounds Yukon Gold potatoes, peeled and cut into -inch 2 pounds Yukon Gold potatoes, peeled and cut into -inch chunks 1 cups thinly sliced scallions (from one bunch) 1 teaspoons toasted sesame oil teaspoon salt teaspoon freshly ground black pepper cup panko bread crumbs BREADING: 1 cup panko bread crumbs 1 cup panko bread crumbs teaspoon salt teaspoon freshly ground black pepper Cooking spray TIP TIP These are very delicate before being baked, so handle firmly but carefully when pressing into the bread crumbs and transferring to the pan. Once in the pan they will firm up nicely. These are very delicate before being baked, so handle firmly but carefully when pressing into the bread crumbs and transferring to the pan. Once in the pan they will firm up nicely.

First, boil the potatoes. Place them in a small pot and submerge in water. Cover and bring to a boil. Once boiling, lower the heat to a simmer and cook until tender, about 15 minutes.

Once cooked, run the potatoes under cold water. Let them cool for about 15 minutes, giving them a mix every now and again, until they are cool enough to handle.

Preheat the oven to 425F. Line a large baking sheet with parchment paper and spray it with nonstick cooking spray. Place the potatoes in a mixing bowl and add the scallions, sesame oil, salt and black pepper. Use a potato masher to mash like crazy, until there aren't any big chunks of potato left. Add the panko and mix well.

Mix together all of the breading ingredients on a large dinner plate. Form the pancakes by rolling cup of batter into a ball and then flattening it to a pancake about 4 inches in diameter. Press it firmly and carefully into the breading mixture, then transfer it to the prepared sheet. Bake in batches of six for best results.

NOTE NOTE Because you need to use vegetable spray for these, I added 1 teaspoon of oil to the nutritional info. Because you need to use vegetable spray for these, I added 1 teaspoon of oil to the nutritional info.

When you have six pancakes on the sheet and the oven is preheated, spray the pancakes lightly with cooking spray. Place in the oven and bake for 12 minutes. Flip carefully, using a thin spatula, and spray the pancakes on the other side. Bake for 8 more minutes.

They're best when served warm!

Ginger Mashed Sweet Potatoes & Apples SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 50 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 180 Calories from fat: 0 Total fat: 0 g Saturated fat: 0 g Trans fat: 0 g Fiber: 7 g Protein: 3 g Cholesterol: 0 mg Sodium: 180 mg Vitamin A: 430% Vitamin C: 15% Calcium: 8% Iron: 6% For me there is no better comfort food than sweet potatoes. Warm, sweet, creamy, and spicy, what more could you want? Something bright orange? Well, this dish has you covered. The apples brighten everything up and give the sweet potatoes an air of mystery. In the autumn months this makes such a flavorful and simple base for myriad stews, or just serve with baked tofu or tempeh and greens. And it's virtually fat free! I'm the queen of hating to peel things, but it really makes everything so much creamier and yummier. It's nice to have uninterrupted mus.h.i.+ness, so take the trouble to peel your apples and sweet potatoes here.

1 pound apples (2 average-size), peeled and cut into 1 pound apples (2 average-size), peeled and cut into -inch chunks 2 pounds sweet potatoes or yams, peeled and cut into -inch chunks cup water teaspoon salt 1 tablespoon agave (optional; see note) teaspoon ground cinnamon teaspoon grated fresh ginger (see tip) Preheat a 4-quart pot over low heat. Spray it with nonstick cooking spray, then add the apples, sweet potatoes, water, and salt. Cover the pot and sweat the apples and sweet potatoes for about 20 minutes, stirring often. What this means is just to cook them slowly and let them steam. You want to coax the moisture out of them, but if you set the flame too high they'll burn and cook unevenly.

NOTE NOTE I love to use sweet red apples in this. Fuji I love to use sweet red apples in this. Fuji, McIntosh, or Rome would be perfect. Depending on how sweet your apples are, you may need even less agave than listed, or perhaps even no agave at all! Taste before adding. McIntosh, or Rome would be perfect. Depending on how sweet your apples are, you may need even less agave than listed, or perhaps even no agave at all! Taste before adding.

After 20 minutes, you can turn up the heat just a bit. Add a little more water ifneeded. Cover and cook for 20 more minutes, paying close attention so that they don't burn, and stirring often. When they're very tender, they're done. Mash with a potato masher. Add the agave, cinnamon, and ginger, and mash some more. Taste for salt and seasoning. Serve warm.

TIPS TIPS * * Ginger can be daunting, navigating all those curves and nubs. So instead of letting the thought of ginger dissuade you from cooking dinner, try this. The second you get home from grocery shopping, or at least as Ginger can be daunting, navigating all those curves and nubs. So instead of letting the thought of ginger dissuade you from cooking dinner, try this. The second you get home from grocery shopping, or at least as soon as your ice cream is in the freezer, peel the ginger with a spoon. Take a teaspoon and sc.r.a.pe its side, face down, against the ginger skin. The skin peels right off and the spoon breezes over the nubby curves. If there is too much soon as your ice cream is in the freezer, peel the ginger with a spoon. Take a teaspoon and sc.r.a.pe its side, face down, against the ginger skin. The skin peels right off and the spoon breezes over the nubby curves. If there is too much of of a nub I just slice it off and sacrifice it or use it for tea. a nub I just slice it off and sacrifice it or use it for tea. * * Once peeled, chop the ginger into manageable pieces, put it in Once peeled, chop the ginger into manageable pieces, put it in a a plastic bag, and freeze. For this dish, you don't even need to let it thaw because frozen ginger grates perfectly in this recipe. If you do want the ginger thawed, let it sit in the fridge all day. If not, briefly run a piece under hot water. Then proceed as usual. It really saves a lot of time! plastic bag, and freeze. For this dish, you don't even need to let it thaw because frozen ginger grates perfectly in this recipe. If you do want the ginger thawed, let it sit in the fridge all day. If not, briefly run a piece under hot water. Then proceed as usual. It really saves a lot of time!

Brussels Sprout-Potato Hash SERVES 4 * ACTIVE TIME: 30 MINUTES * TOTALTIME: 45 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 150 Calories from fat: 25 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 4 g Protein: 5 g Cholesterol: 0 mg Sodium: 600 mg Vitamin A: 8% Vitamin C: 100% Calcium: 6% Iron: 10% The perfect breakfast for vegan lumberjacks! Making hash traditionally involves chopping up a bunch of stuff you have hanging out around the house and pan-frying it until crispy. One day I had a handful of Brussels sprouts, so they were the morning's hash victim, and I loved it so much I put the recipe into permanent rotation. They're flavored with thyme and lemon, my favorite morning blend. I call for Yukon Golds here, but any thin-skinned potato will do. Serve with scrambled tofu or make it a Benedict, with a sliced portobello on top and some cheezy sauce. They'd also be none too bad with some Silky Chickpea Gravy Silky Chickpea Gravy (page 56). (page 56).

2 teaspoons olive oil 2 teaspoons olive oil pound Brussels sprouts, quartered lengthwise 1 pound Yukon Gold potatoes, cut into -inch pieces 1 small onion, diced small 3 cloves garlic, minced 2 teaspoons dried thyme Freshly ground black pepper 1 teaspoon salt 2 teaspoons grated lemon zest (zest from 1 lemon) Preheat a large, heavy pan, preferably cast iron, over medium heat. Saute the potatoes and sprouts in 1 teaspoon of the oil, using nonstick cooking spray as necessary. Cover the pan and cook for about 30 minutes, stirring occasionally, until the potatoes are tender and lightly browned. Add the onion, garlic, thyme, pepper, salt, and lemon zest. Drizzle with the remaining teaspoon of oil. Cook for another 15 minutes, stirring occasionally, until the onions are browned. Serve!

Polenta Staffing SERVES 4 * ACTIVE TIME: 10 MINUTES * TOTALTIME: 30 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 110 Calories from fat: 20 Total fat: 2.5 g Saturated fat: 0 g Trans fat: 0 g Total carb: 19 g Fiber: <1 g=”” sugars:=”” 1=”” g=”” protein:=”” 3=”” g=”” cholesterol:=”” 0=”” mg=”” sodium:=”” 630=”” mg=”” vitamin=”” a:=”” 8%=”” vitamin=”” c:=”” 20%=”” calcium:=”” 0%=”” iron:=”” 2%=”” i=”” first=”” discovered=”” polenta=”” stuffing=”” when=”” i=”” was=”” writing=”” my=”” dissertation=”” on=”” what=”” to=”” do=”” with=”” leftover=”” polenta.=”” well,=”” while=”” it=”” was=”” being=”” peer=”” reviewed=”” i=”” had=”” some=”” time=”” to=”” reflect=”” on=”” the=”” fact=”” that=”” store-bought=”” polenta=”” could=”” be=”” pretty=”” handy=”” at=”” times,=”” too.=”” especially=”” if=”” you're=”” looking=”” for=”” a=”” speedy=”” weeknight=”” side=”” dish.=”” so=”” if=”” you=”” don't=”” have=”” any=”” leftover=”” polenta,=”” no=”” shame=”” on=”” you,=”” just=”” grab=”” one=”” of=”” those=”” tubes=”” from=”” the=”” supermarket-many=”” of=”” them=”” are=”” fat=”” free.=”” if=”” you=”” love=”” corn=”” bread=”” stuffing,=”” i=”” think=”” you'll=”” love=”” polenta=”” stuffing=”” even=”” more.=”” it=”” gets=”” crispy=”” on=”” the=”” outside=”” with=”” a=”” comforting=”” mushy=”” interior=”” and=”” has=”” all=”” those=”” herby=”” stuffing=”” tastes=”” of=”” thyme,=”” celery,=”” and=”” sage.=”” because=”” the=”” serving=”” is=”” kind=”” of=”” small,=”” i=”” like=”” to=”” serve=”” it=”” on=”” top=”” of=”” my=”” main=”” dish=”” instead=”” of=”” on=”” the=”” side,=”” such=”” as=”” the=”” first=”” discovered=”” polenta=”” stuffing=”” when=”” i=”” was=”” writing=”” my=”” dissertation=”” on=”” what=”” to=”” do=”” with=”” leftover=”” polenta.=”” well,=”” while=”” it=”” was=”” being=”” peer=”” reviewed=”” i=”” had=”” some=”” time=”” to=”” reflect=”” on=”” the=”” fact=”” that=”” store-bought=”” polenta=”” could=”” be=”” pretty=”” handy=”” at=”” times,=”” too.=”” especially=”” if=”” you're=”” looking=”” for=”” a=”” speedy=”” weeknight=”” side=”” dish.=”” so=”” if=”” you=”” don't=”” have=”” any=”” leftover=”” polenta,=”” no=”” shame=”” on=”” you,=”” just=”” grab=”” one=”” of=”” those=”” tubes=”” from=”” the=”” supermarket-many=”” of=”” them=”” are=”” fat=”” free.=”” if=”” you=”” love=”” corn=”” bread=”” stuffing,=”” i=”” think=”” you'll=”” love=”” polenta=”” stuffing=”” even=”” more.=”” it=”” gets=”” crispy=”” on=”” the=”” outside=”” with=”” a=”” comforting=”” mushy=”” interior=”” and=”” has=”” all=”” those=”” herby=”” stuffing=”” tastes=”” of=”” thyme,=”” celery,=”” and=”” sage.=”” because=”” the=”” serving=”” is=”” kind=”” of=”” small,=”” i=”” like=”” to=”” serve=”” it=”” on=”” top=”” of=”” my=”” main=”” dish=”” instead=”” of=”” on=”” the=”” side,=”” such=”” as=”” the=”” tamarind=”” bbq=”” tempeh=”” &=”” sweet=”” potatoes=”” tamarind=”” bbq=”” tempeh=”” &=”” sweet=”” potatoes=”” (page=”” 159).=”” (page=””>

2 teaspoons olive oil 2 teaspoons olive oil 18 ounces prepared polenta, cut into -inch cubes (3 cups) cup thinly sliced celery 1 small onion, cut into -inch dice 2 cloves garlic, minced teaspoon dried sage teaspoon dried thyme Freshly ground black pepper teaspoon salt Preheat a large pan, preferably cast iron, over medium-high heat. Pour in 1 teaspoon of the oil and coat the bottom of the pan. Saute the polenta for 12 to 15 minutes, flipping often, until the outsides are lightly browned. Use some nonstick cooking spray to help you out a bit.

Mix in the celery, onion, garlic, sage, thyme, and pepper, drizzle with the remaining oil, and sprinkle with salt. Saute for another 7 to 10 minutes, until the onions are browned.

Cranberry-Cashew Biryani SERVES 4 * ACTIVE TIME: 20 MINUTES * TOTAL TIME: 1 HOUR [image]

PER SERVING ( RECIPE): ( RECIPE):.

Calories: 290 Calories from fat: 50 Total fat: 6 g Saturated fat: 1 g Trans fat: 0 g Fiber: 4 g Protein: 7 g Cholesterol: 0 mg Sodium: 360 mg Vitamin A: 110% Vitamin C: 10% Calcium: 6% Iron: 15% I know that 95 percent of you won't care, but for all you astute foodies or Indian food experts, I know that this isn't officially a biryani. It's more of a pilaf because it's all cooked in one pot. I called it a biryani, though, because it's inspired by that Indian restaurant staple rice dish with the pretty yellow hue, br.i.m.m.i.n.g with fruits, nuts, and veggies. I used dried cranberries here, which provide a really nice burst of tartness. know that 95 percent of you won't care, but for all you astute foodies or Indian food experts, I know that this isn't officially a biryani. It's more of a pilaf because it's all cooked in one pot. I called it a biryani, though, because it's inspired by that Indian restaurant staple rice dish with the pretty yellow hue, br.i.m.m.i.n.g with fruits, nuts, and veggies. I used dried cranberries here, which provide a really nice burst of tartness.

If you can find the crannies sweetened with orange juice, then awe-some. If not and you don't want added sugar, then plain old raisins will be just great. Cashew ”pieces” are often sold in bulk at a lower price than whole cashews, which is so silly but a good deal for us. If you can't find them, then just roughly chop the cashews before adding them. Serve with Eggplant-Chickpea Curry Eggplant-Chickpea Curry (page 230) or any of the Indian curries. (page 230) or any of the Indian curries.

1 teaspoon vegetable oil 1 teaspoon vegetable oil 1 teaspoon c.u.min seeds 1 teaspoon mustard seeds 3 cloves garlic, minced 1 cup small-diced carrots 1 cup brown jasmine or basmati rice 1 teaspoon garam masala teaspoon turmeric teaspoon red pepper flakes teaspoon salt 2 cups water 1 tablespoon tomato paste cup dried cranberries cup roasted cashew pieces cup frozen peas Chopped fresh cilantro, for garnish (optional) Preheat a 2-quart pot over medium heat. Pour the oil into the pot and mix in the c.u.min and mustard seeds. Cover the pot and let the seeds pop for about a minute, or until the popping slows down, mixing once. If the seeds don't pop, turn up the heat a bit until they do.

Add the garlic and saute for about a minute. Add the carrots, rice, garam masala, turmeric, red pepper flakes, and salt, and stir constantly for about a minute. Add the water and tomato paste. Cover and bring to a boil. Once boiling, lower the heat as low as it will go and cook, covered, for about 40 minutes.

After 40 minutes the water should be mostly absorbed. Stir in the cranberries, cashews, and peas. Cook for another 15 minutes or so, until the water is completely absorbed. Fluff the rice with a fork and serve topped with the cilantro, ifusing.

NUTRITION TIP NUTRITION TIP Cashews and other nuts get a bad rap 'cause of the fat content, but much of it is healthy monounsaturated fat. And they are naturally high in trace minerals, such as zinc. Zinc is required for growth and development and a healthy immune system. If you are mindful of portion sizes, nuts can fit into a healthydiet. Cashews and other nuts get a bad rap 'cause of the fat content, but much of it is healthy monounsaturated fat. And they are naturally high in trace minerals, such as zinc. Zinc is required for growth and development and a healthy immune system. If you are mindful of portion sizes, nuts can fit into a healthydiet.

Searlet Barley SERVES 6 * ACTIVE TIME: 20 MINUTES * TOTALTIME: 50 MINUTES [image]

PER SERVING ( RECIPE): ( RECIPE): Calories: 160 Calories from fat: 10 Total fat: 1.5 g Saturated fat: 0 g Trans fat: 0 g Fiber: 7 g Protein: 5 g Cholesterol: 0 mg Sodium: 370 mg Vitamin A: 0% Vitamin C: 15% Calcium: 4% Iron: 8% A fun and beautiful way to get those beets in. If you're going through the rice and quinoa humdrums, then barley is a great change of pace. With its satisfying, chewy texture and earthy flavor, it might be just what the doctor (or nutritionist) ordered. Serve with something that's also super earthy and flavorful, such as fun and beautiful way to get those beets in. If you're going through the rice and quinoa humdrums, then barley is a great change of pace. With its satisfying, chewy texture and earthy flavor, it might be just what the doctor (or nutritionist) ordered. Serve with something that's also super earthy and flavorful, such as Mushroom & Cannellini Paprikas Mushroom & Cannellini Paprikas (page 127). (page 127).

1 teaspoon olive oil 1 teaspoon olive oil 2 cloves garlic, minced Freshly ground black pepper 1 bay leaf 1 cup pearl barley, rinsed 2 cups vegetable broth teaspoon salt 1 beet (about pound), grated Juice of lemon Fresh dill, for garnish (optional) Preheat a 2-quart pot over medium heat. Saute the garlic in the olive oil for about 30 seconds. Add several pinches of pepper and the bay leaf. Add the barley, broth, and salt; cover and bring to a boil. Once boiling, stir and lower the heat to low. Cover and cook for about 20 minutes, stirring occasionally.

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