Healthy Recipes

This month we focus on vegetarian brown-bag lunches. We have some delicious Spinach and Kale Turnovers that are not only tasty, but kale is a good source of lutein, benefiting eye health, and vitamins A and C. This can be served as a side dish with steak or roast chicken, or enjoy them as two turnovers for a meatless entree. They are great made ahead of time, and when brown-bagged: reheat in a microwave or toaster oven. We also have a Couscous Salad with Chickpeas and Tomatoes. This salad is quick, easy and keeps well. It actually tastes better at room temperature, so pack it up with cut-up pineapple and biscotti for a delicious lunchtime fare.

And new this month we are adding a Seasoning Tip that you will want to check out.

Spinach and Kale Turnovers
Yield: 8 turnovers
Bake: 18 minutes at 375

2 tsps olive oil
1 cup chopped onion
1 garlic clove, chopped
3 cups chopped kale (about 1 small bunch)
1 (6 oz) pkg fresh baby spinach
1/2 tsp freshly ground pepper
1/4 tsp salt
1/8 tsp ground nutmeg
3/4 cup (3 oz) crumbled feta cheese
1 (11.3 oz) can refrigerated dinner roll dough (such as Pillsbury)
Cooking spray
2 1/2 tbsp grated fresh Parmesan cheese

1. Preheat oven to 375
2. Heat olive oil in a large skillet over medium-high heat. Add onion; saute 10 minutes or until tender and lightly browned. Add garlic; saute 2 minutes. Add kale and spinach; saute 8 minutes or until kale is tender. Stir in pepper, salt and nutmeg. Remove from heat; cool slightly and stir in feta.
3. Separate dough into 8 pieces. Roll each dough piece into a 5-inch circle. Spoon about 1/3 cup kale mixture on half of each circle, leaving a 1/2 inch border. Fold dough over kale mixture until edges almost meet. Bring bottom edge of dough over top edge and crimp to form a rim.
4. Place turnovers on a baking sheet coated with cooking spray. Lightly coat turnovers with cooking spray and sprinkle each turnover with about 1 tsp Parmesan. Bake at 375 for 18 minutes or until golden brown. Let stand at least 5 minutes before serving; serve warm or at room temperature

Calories 184 (27% from fat); Fat 5.5g (sat 2g, mono 1.6g, poly 1.2g); Protein 8.1g; Carb 25.4g; Chol 7mg; Iron 2.3mg; Sodium 516mg, Calc 110mg

From Cooking Light, Jan/Feb 2007

Couscous Salad with Chickpeas and Tomatoes
Yield: 6 3/4 cup servings

6 tbsp organic vegetable broth (such as Swanson Certified Organic)
6 tbsp water
3/4 cup uncooked couscous
3/ 4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/3 cup chopped seeded plum tomato
6 tbsp (1 1/2 oz) feta cheese, crumbled
2 tbsp chopped pitted kalamata olives
2 tbsp minced red onion
2 tbsp chopped fresh parsley
1 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
1/8 tsp salt
Dash of freshly ground black pepper

1. Bring vegetable broth and water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand for 10 minutes. Fluff with a fork.
2. Combine cooked couscous and remaining ingredients in a large bowl.

Calories 181 (31% from fat); Fat 6.2g (sat 1.7g, mono 3.5g, poly 0.7g); Protein 5.5g; Carb 25.8g; Fiber 2.7g; Chol 6mg; Iron 0.9g; Sodium 373mg; Calc 56mg

From Cooking Light, Jan/Feb 2007

Seasoning Tidbit
Chunk Salts Deliver Flavor and Flair - The waiter approaches your table, grater in hand. Does he have freshly grated Parmesan? Not necessarily. Baked potato-sized (and bigger) chunks of salt are becoming a trend at restaurants, where they're grated tableside to finish dishes.

Chunk salts are mined in Brazil, Nepal, and Bolivia. Some hail from the Jurassic period, making them 200 million years old. They range in color from white to peachy pink. Warmer hues result from a rich iron content. Other trace minerals found in these salts include calcium, potassium, magnesium and zinc.

At the Bellagio resort in Las Vegas, Executive Chef Wolfgang von Wieser uses finely grated Mexican rock salt to create a feather-light dusting on French fries, in Mexican bean stew, and even on the rims of martini glasses. "The powder gives a nice, even coat," he explains. Bigger flakes tend to "sit up" on food rather than dissolve into it, lending a simultaneous smack of flavor and crunch. Since the flavor registers so strongly, you can use less, lowering a dish's sodium total.

Chunk salts (grate included are available for homem cooks, too. Check SaltWorks (800-353-7258, http://www.seasalt.com) or Nirmala's Kitchen (800-522-8505, http://www.nirmalaskitchen.com).

Melissa Castleman, Cooking Light Jan/Feb 2007

Posted February 2007 | Permanent Link

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