African Sweet Potato & Chicken Stew

In this African peanut and chicken stew recipe, nutrient-rich sweet potatoes and no-salt-added tomatoes keep this creamy stew healthy. To complete the bowl, the flavorful chicken stew is served over whole-wheat couscous seasoned with lime juice and chopped fresh cilantro.

Makes: 4 servings
Serving Size: 1 3/4 cups stew & 1 cup couscous
Active Time: 45 minutes
Total Time: 45 minutes

Ingredients

• 1 pound boneless, skinless chicken thighs, trimmed
• 2 teaspoons ground coriander, divided
• 3/4 teaspoon salt, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 large onion, halved and sliced
• 1 tablespoon grated fresh ginger
• 1 large sweet potato (about 1 pound), peeled and cubed (1/2-inch)
• 1 28-ounce can no-salt-added whole tomatoes (see Tip), chopped (juice reserved)
• 1/4 cup smooth natural peanut butter
• 2 tablespoons lime juice, divided
• 1/4 teaspoon cayenne pepper or 1/2 teaspoon crushed red pepper
• 1 1/2 cups water
• 1 cup whole-wheat couscous
• 1 cup chopped cilantro

Preparation

1. Cut chicken into bite-size pieces and sprinkle with 1 teaspoon coriander and 1/2 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until browned on all sides, about 4 minutes. Transfer to a plate.
2. Add the remaining 1 tablespoon oil, onion and ginger to the pan and cook, stirring, until lightly browned, 3 to 5 minutes. Add sweet potato, tomatoes and their juice, peanut butter, 1 tablespoon lime juice, cayenne (or crushed red pepper) and the remaining 1 teaspoon coriander and 1/4 teaspoon salt. Bring to a boil. Reduce heat to maintain a simmer, cover and cook, stirring occasionally, until the sweet potato is tender, 14 to 16 minutes. Return the chicken and any accumulated juice to the pan and cook until heated through, about 2 minutes more.
3. Meanwhile, bring water to a boil in a medium saucepan. Stir in couscous and the remaining 1 tablespoon lime juice. Cover, remove from the heat and let stand for 5 minutes. Fluff with a fork; stir in cilantro. Serve the stew over the couscous.

Tips & Notes

• Tip: Sodium amounts vary widely among brands of whole tomatoes. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.

Nutrition

Per serving: 612 calories; 24 g fat (4 g sat, 8 g mono); 76 mg cholesterol; 68 g carbohydrates; 0 g added sugars; 13 g total sugars; 35 g protein; 12 g fiber; 465 mg sodium; 948 mg potassium.
Nutrition Bonus: Vitamin A (277% daily value), Vitamin C (64% dv), Iron (30% dv), Potassium (27% dv), Zinc (18% dv), Magnesium (16% dv)
Carbohydrate Servings: 4
Exchanges: 3 1/2 starch, 2 1/2 vegetable, 3 lean meat, 1/2 high-fat meat, 2 fat

Black Bean Quesadillas

Makes: 4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

• 1 15-ounce can black beans, rinsed
• 1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
• 1/2 cup prepared fresh salsa (see Tip), divided
• 4 8-inch whole-wheat tortillas
• 2 teaspoons canola oil, divided
• 1 ripe avocado, diced

Preparation

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Nutrition

Per serving: 377 calories; 16 g fat (5 g sat, 8 g mono); 13 mg cholesterol; 46 g carbohydrates; 0 g added sugars; 13 g protein; 10 g fiber; 679 mg sodium; 581 mg potassium.
Nutrition Bonus: Calcium (25% daily value), Folate (23% dv), Iron (19% dv), Potassium (17% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 1/2 lean meat, 2 fat

Skillet Gnocchi with Chard & White Beans

 

Makes: 6 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi, (see Tip)
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves, (about 1 small bunch) or spinach
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Baked Cod with Chorizo & White Beans

Makes: 4 servings
Active Time: 20 minutes
Total Time: 40 minutes

Ingredients

• 1 teaspoon extra-virgin olive oil
• 1 shallot, finely chopped
• 2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced
• 1 teaspoon chopped fresh thyme
• 1 pint grape tomatoes, halved
• 1/2 cup dry white wine, divided
• 1 15-ounce can great northern beans, rinsed
• 1/2 teaspoon salt, divided
• 1 1/4 pounds cod, cut into 4 pieces (see Tips)
• Freshly ground pepper, to taste

Preparation

1. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

Tips & Notes

• Tips: For this recipe we use fully cooked Spanish-style chorizo—spicy pork sausage seasoned with smoked paprika and chile. Find it near other cured sausages in well-stocked supermarkets, specialty food stores or online at tienda.com. Make it a Meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.
• Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 293 calories; 8 g fat ( 2 g sat ); 66 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 30 g protein; 6 g fiber; 567 mg sodium; 511 mg potassium.
Nutrition Bonus: Folate & Vitamin C (20% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 4 lean meat

Halibut Packets with Mushrooms & Polenta

Makes: 4 servings
Active Time: 30 minutes
Total Time: 45 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 4 slices center-cut bacon, chopped
• 1 cup sliced red onion
• 4 cloves garlic, minced
• 8 ounces sliced mixed mushrooms
• 1/4 cup white wine, preferably Pinot Grigio
• 1 14- to 18-ounce tube prepared polenta, sliced into 8 rounds
• 4 5-ounce halibut or cod fillets (see Tip), skinned
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/4 cup sliced fresh basil

Preparation

1. Preheat oven to 450°F. Tear off 4 sheets of parchment paper or foil (about 12 by 24 inches each); if using foil, coat with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add bacon and cook until softened and starting to brown, 2 to 3 minutes. Add onion and garlic. Cook, stirring occasionally, for 2 minutes. Stir in mushrooms and cook until beginning to brown, 4 to 7 minutes. Add wine and scrape up any browned bits. Remove from the heat.
3. To make packets, set a sheet of parchment or foil with a long side closest to you. Fold in half from a short end, then open like a book. Place 2 slices of polenta on one side. Set a fillet on the polenta and sprinkle with salt and pepper. Divide the mushroom mixture among the packets, spooning it over the fish. Close the packets and seal the edges with small, tight folds.
4. Place the packets on a large baking sheet. Bake the packets until the fish is just cooked through, about 14 minutes. (Carefully open one packet to check for doneness—be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open. Serve sprinkled with basil.

Tips & Notes

• Make Ahead Tip: Equipment: Parchment paper or foil

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 276 calories; 8 g fat ( 2 g sat ); 76 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 1 g fiber; 569 mg sodium; 905 mg potassium.
Nutrition Bonus: Potassium (26% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat

Individual Brussels Sprout & Potato Frittatas

Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They’re as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing.

Makes: 4 servings
Active Time: 25 minutes
Total Time: 45 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups refrigerated preshredded potatoes
• 8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 16-ounce container liquid egg substitute, such as Egg Beaters
• 1/3 cup grated Parmesan cheese
• 1/4 cup low-fat milk
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet.
2. Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and beginning to brown, about 6 minutes. Divide the mixture among the prepared ramekins.
3. Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine.
4. Transfer the baking sheet to the oven. Bake until the eggs are set and an instant-read thermometer inserted in a frittata registers 160°F, about 25 minutes.

Tips & Notes

• Make Ahead Tip: Equipment: Four 10-ounce ovenproof ramekins

Nutrition

Per serving: 209 calories; 6 g fat ( 2 g sat ); 7 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 18 g protein; 3 g fiber; 666 mg sodium; 622 mg potassium.
Nutrition Bonus: Vitamin C (75% daily value), Folate (28% dv), Vitamin A (24% dv), Iron (20% dv), Potassium (18% dv), Calcium (17% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 1 fat

Almond-&-Lemon-Crusted Fish with Spinach

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• Zest and juice of 1 lemon, divided
• 1/2 cup sliced almonds, coarsely chopped
• 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
• 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
• 1 teaspoon kosher salt, divided
• Freshly ground pepper to taste
• 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
• 4 teaspoons Dijon mustard
• 2 cloves garlic, slivered
• 1 pound baby spinach
• Lemon wedges for garnish

Preparation

1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Tips & Notes

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 249 calories; 13 g fat ( 1 g sat , 8 g mono ); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.
Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 2 fat

Pan-Seared Salmon with Fennel & Dill Salsa

 

Pan-Seared Salmon with Fennel & Dill Salsa

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |
View Our Nutrition Guidelines »

Ingredients

• 1 large tomato, chopped
• 1 cup finely chopped fennel, (about 1/2 bulb, stalks trimmed)
• 2 tablespoons minced red onion
• 2 tablespoons minced dill
• 1 tablespoon red-wine vinegar
• 1/2 teaspoon salt, divided
• 1 pound salmon fillet, skinned (see Tip)
• Freshly ground pepper, to taste
• 2 tablespoons extra-virgin olive oil

More Healthy Recipe Ideas

• Healthy Salmon Fillet Recipes
• Fresh Fennel Recipes
• Easy Salmon Recipes
• Recipes from the Mediterranean Diet
• Recipes to Get More Vitamin D

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• Seared Salmon with White Beans & Fennel
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• Pan-Grilled Salmon Fillets with Tomato & Tarragon

Preparation

1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
2. Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

Tips & Notes

• Tip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Nutrition

Per serving: 289 calories; 20 g fat ( 3 g sat , 10 g mono ); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 373 mg sodium; 610 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Vitamin C (32% dv), omega-3s.
Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat