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Recipes from Nutritionaction.Com's RECIPES FROM NUTRITIONACTION.COM’S HEALTHY COOK, KATE SHERWOOD © NutritionAction.com PHR-22 Cover Photos: Paige Einstein/CSPI (chicken stock, chicken patties, PB2), Jorge Bach/CSPI (all others). © NutritionAction.com, a division of the nonprofit Center for Science in the Public Interest. Content by NutritionAction.com is not intended to provide medical advice, which should be obtained from a qualified health profes- sional. This recipe compilation was prepared by NutritionAction.com. Fast & Fresh Main Courses Recipes from NutritionAction.com’s Healthy Cook, Kate Sherwood NutritionAction.com® • Washington, DC About NutritionAction.com® NutritionAction.com is produced by the nonprofit Center for Science in the Public Interest (CSPI) and is loaded with practical tips for eating right, cooking healthful recipes, and avoiding food-safety dangers, as well as news of the latest developments in nutrition and health. Our mission is to give you reliable—and useful—information about the foods you eat. We are completely inde- pendent. We accept no advertising and take no government or industry money. That way, we’re free to tell it like it is – we name names and provide you with specifics about what’s wrong—and what’s right—with brand-name packaged foods, fresh foods, and restaurant dishes. Our advice to you is honest, unbiased, and science-based. Our scientists and nutritionists sort through the latest studies and distill their findings into clear and simple language. You get the truth—straight out—about food and nutrition. And you get practical advice about how to eat better and live longer. About CSPI The Center for Science in the Public Interest (CSPI), publisher of NutritionAction.com, is a consumer-advocacy organization whose mission is to conduct innovative research and advocacy programs in health and nutrition and to provide consumers with up-to-date, useful information to improve their health and well-being. Contact Us NutritionAction.com A division of the nonprofit Center for Science in the Public Interest (CSPI) 1220 L Street, N.W., Suite 300 • Washington, D.C. 20005 Phone: 202-777-8393 Fax: 202-667-9850 E-mail: [email protected] Web site: www.NutritionAction.com Unbiased advice to help you eat healthfully and live longer. Welcome to the Healthy Cook’s kitchen! I like main courses that are easy and quick. They help you get a healthy and satisfying dinner on the table even on busy days. That’s what you’ll find in Fast & Fresh Main Courses. And you’ll be able to make many of the recipes from ingredients that you’ll often have in your pantry and fridge. In Fast & Fresh Main Courses, we’ve included tasty seafood, chicken, and vegetarian dishes for you to try. The recipes were all created to be healthy and to meet NutritionAction.com’s exacting standards. Each recipe lists its nutritional information—calories, total fat, saturated fat, protein, carbohydrates, fiber, cholesterol, and sodium—so you can adjust them to suit your needs. And each one has been tested in the Healthy Cook’s kitchen to ensure that they are easy and taste fabulous. I hope you really enjoy Fast & Fresh Main Courses. Yours in good health, Kate Sherwood Healthy Cook, NutritionAction.com P.S. The Fast & Fresh collection includes Salads, Soups & Side Dishes, and Main Courses. Find them all at NutritionAction.com. Kate Sherwood is the culinary director and executive chef of the Center for Science in the Public Interest (CSPI) in Washington D.C. She also writes The Healthy Cook recipe page for CSPI’s newsletter, Nutrition Action Healthletter and is the publication’s culinary editor. With 2 million readers, Nutrition Action is the largest-circulation health and nutrition newsletter in North America. Kate teaches healthy cooking at the Capital Area Food Bank and works with their nutrition and outreach team to create materials to pro- mote healthy eating. Kate was the keynote speaker at the Food Bank’s TedX Manhattan event and a featured speaker for the 2014 Hunger Summit. She’s also been featured in The Washington Post and on Fox News for the volunteer work she does with the food bank. Kate lectures and teaches cooking classes at Rancho La Puerta, voted by Condé Nast’s Traveler readers as the best spa in North America. Trained at the Culinary Institute of America, Kate has been a freelance food stylist at The Food Network, Discovery, “The Today Show,” and Martha Stewart, where she worked with many television chefs, including Bobby Flay, Emeril Lagasse, Rachel Ray, Giada de Laurentis, and Alton Brown. Fast & Fresh Main Courses Table of Contents SEAFOOD MAIN COURSES Fish Stew ..............................................................................................................2 Tilapia with Cilantro-Lime Sauce ..........................................................................3 Arctic Char with Green Apple-Dill Sauce .............................................................4 Pan-Seared Wild Salmon with Citrus Salsa .........................................................5 Pacific Cod with Citrus Dressing ..........................................................................6 Tilapia with Granny Smith Remoulade .................................................................7 Fish Tacos ............................................................................................................8 Grilled Scallops over Corn Salad .........................................................................9 CHICKEN MAIN COURSES Chipotle Chicken Lettuce Wraps ........................................................................10 Chicken with Grilled Salsa & Peppers ................................................................11 Creamy Lemon Chicken .....................................................................................12 Chicken with Cider Mustard Sauce ....................................................................13 Skillet Chicken Ziti & Broccoli ............................................................................14 Sesame Chicken & Broccoli Stir-Fry ..................................................................15 Chicken, Sweet Potatoes, & Peanut Curry .........................................................16 Saint-Tropez Chicken .........................................................................................17 Chicken Tagine ...................................................................................................18 Chicken Puttanesca ...........................................................................................19 Chicken Fajitas ...................................................................................................20 Chicken with Artichokes .....................................................................................21 Chicken Peperonata ...........................................................................................22 Chicken Tikka Masala ........................................................................................23 Quick Cassoulet .................................................................................................24 Asian Grilled Chicken Salad ...............................................................................25 White Beans, Sausage, & Kale ...........................................................................26 Chicken Chili ......................................................................................................27 Chicken Tetrazzini...............................................................................................28 VEGETARIAN MAIN COURSES Sicilian Eggplant & Chickpeas ............................................................................29 Southwestern BBQ Tofu & Black Bean Salsa ....................................................30 Tofu & Broccoli Stir-Fry .......................................................................................31 Coconut Peanut Tofu ..........................................................................................32 Lentil Curry .........................................................................................................33 Ma Po Tofu .........................................................................................................34 Sesame Tofu .......................................................................................................35 Spring Vegetable Pesto Pasta ............................................................................36 Bean Bolognese .................................................................................................37 Roasted Vegetable Primavera ............................................................................38 Roasted Butternut Squash & Lentils ..................................................................39 Spinach Pearl Barley Risotto ..............................................................................40 Spinach Chickpea Pasta ....................................................................................41 Mushroom-Rosemary Risotto ............................................................................42 Fast & Fresh Main Courses: Recipes from NutritionAction.com’s Healthy Cook, Kate Sherwood 2 SEAFOOD MAIN COURSES Fish Stew The secret to moist fish: simmer it gently over low heat. Total Time: 30 minutes | Serves 4 INGREDIENTS 1 onion, sliced 1 bulb fennel, cored and sliced 2 Tbs. extra-virgin olive oil 1 15 oz. can no-salt-added diced tomatoes ½ lb. baby potatoes, diced ¾ lb. white fish, cut into 1-inch
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