Healthy food guide to the most satisfying eats around
Sautéed Chicken With Warm Spices
Heat 4 Tbsp peanut oil in a large skillet. Shake salt and pepper onto chicken cutlets, then dredge them in flour seasoned with cayenne pepper. Saute chicken until browned and cooked through, about 3 minutes per side. Remove from pan. In the same pan, sauté 1/2 cup minced onion until soft. Add 1 Tbsp minced fresh ginger, 1/8 tsp nutmeg, 1 tsp paprika, 1/4 tsp ground cinnamon, and 1 cup chicken stock; cook over medium heat until reduced. Add chopped cilantro leaves and lime juice. Spoon the sauce over the chicken.
Stir-Fried Spicy Beef
Thinly slice 1 pound of flank steak across the grain into bite-size pieces. Chop 1/2 cup basil and mix with beef. Cook 1 1/2 Tbsp minced garlic in 1 Tbsp peanut oil until slightly brown. Add beef-basil mixture and 1/4 Tbsp red-pepper flakes; cook for 2 minutes. Add 1 Tbsp soy sauce and the juice of half a lime and serve.
Bean-And-Cheese Burger
In a food processor, combine 2 cups drained canned beans (white, black, red, or garbanzo), a quartered onion, 1/2 cup rolled oats, 1/2 cup grated mozzarella cheese, 1 Tbsp chili powder, 1 egg, and salt and pepper to taste. Pulse until chunky, adding liquid to hold the mix together. Shape into patties and cook in a pan coated with cooking spray until browned on one side, about 5 minutes; turn and cook on other side until firm and browned.
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Pan-Cooked Salmon With Miso-Carrot Sauce
For sauce: In a food processor, combine 1/4 cup peanut oil, 1/4 cup rice vinegar, 3 Tbsp mild/sweet miso, 1 Tbsp dark sesame oil, 2 carrots, and a chunk of peeled fresh ginger (to taste) and blend until chunky-smooth. Add salt and pepper to taste. For fish: In a pan, heat 2 Tbsp olive oil. Sprinkle 1 pound of salmon with salt and pepper to taste. Cook for 4 minutes, turn, and continue cooking until it reaches desired doneness. Serve with the sauce.
Edamame With Ground Pork
In 2 Tbsp olive oil, cook 8 ounces of ground pork until brown and crisp. Remove pork from the pan and pour off all but 2 Tbsp fat. In same pan, cook a chopped onion and 1 Tbsp minced garlic until soft, about 3 minutes. Add 1 tsp ground cumin and 1 1/2 cups chopped tomatoes; cook for 10 minutes. Stir in 2 cups shelled edamame and cook until tender (about 8 minutes). Return pork to the pan, season with salt and pepper, and garnish with cilantro.
Veal Cutlets With Rosemary And Parmesan
Combine 1/2 cup grated Parmesan, 1/2 cup bread crumbs, 1 Tbsp minced fresh rosemary, and salt and pepper. Heat 1/4 cup olive oil. Dredge quarter-inch-thick veal cutlets in crumb mixture. Cook, turning once, until browned (less than 5 minutes total). Serve with lemon quarters.
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Garlicky Shrimp Fajitas With Guacamole
Cook minced garlic cloves in canola oil until fragrant. Add 1 pound of peeled shrimp; sprinkle with salt and pepper and cook until no longer pink (about 3 minutes). Mash an avocado with 2 Tbsp minced shallot or onion, 1 tsp garlic, 1 tsp diced chili, a squeeze of lemon juice, and salt and pepper. Serve the shrimp and guacamole with 4 heated flour tortillas.
Mark Bittman
Mark Bittman is a bestselling author (How to Cook Everything), New York Times food columnist ("The Minimalist"), public television host, and regular Today Show guest.
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