Healthy Recipe, Vegan Wild-Rice-Stuffed Butternut Squash

This impressive autumn-inspired dish can be served as a main course for vegan and vegetarian eaters or can be enjoyed by everyone at the table as a side dish. The small amount of curry powder gives the squash a nice warmth and depth. From the Food Network. Ingredients

  • 2 medium butternut squash (2 to 2¼ pounds each)
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons pure maple syrup
  • 4 tablespoons olive oil
  • Kosher salt and freshly ground black pepper
  • 1 small onion, chopped
  • ½ cup wild rice
  • ½ teaspoon mild curry powder
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • 3 tablespoons dried unsweetened cherries
  • 1 cup loosely packed fresh parsley leaves, chopped, plus more for garnish
  • 1 tablespoon chopped fresh sage
  • ¼ cup walnuts, coarsely chopped

Directions

  1. Position an oven rack in the middle of the oven and preheat to 400 degrees F.
  2. Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves in a large baking dish, flesh-side up.
  3. Whisk together the vinegar, maple syrup and 2 tablespoons oil. Brush the flesh-side of the squash halves with some of the maple-oil and sprinkle with ¼ teaspoon salt and a few grinds of pepper. Put the squash flesh-side down in the baking dish, then brush the skin side with the maple-oil mixture and sprinkle with ¼ teaspoon salt and a few grinds of pepper. Roast until the squash is fork-tender, 30 to 40 minutes. Let the squash rest until cool enough to handle. Scoop some of the flesh out into a large bowl, leaving about ¼-inch border of flesh all around. Leave the scooped-out flesh in relatively large chunks.
  4. Meanwhile, heat 1 tablespoon oil in a medium saucepan over medium-high heat, then add the onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add the rice, curry powder, cinnamon, cayenne and ½ teaspoon salt and stir until the spices are toasted, about 1 minute. Add 2 cups water and bring to a simmer covered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, 30 to 40 minutes (different brands of wild rice may vary in cooking times; add more water if needed). Remove from heat and add to the chunks of butternut squash along with the remaining maple-oil, cherries, parsley, sage, ½ teaspoon salt and a few grinds of black pepper.
  5. Evenly stuff the scooped-out squash halves with the filling, then drizzle with the remaining 1 tablespoon oil and bake, uncovered, until the filling is warmed through, about 30 minutes. Cut each in half crosswise and transfer to a serving platter. Sprinkle with walnuts and parsley. Serve warm.

Healthy Recipe, Golden Coconut Chicken

This saucy chicken stew, adapted from one in Sandra Gutierrez’s “Latinisimo: Home Recipes from the Twenty-One Countries of Latin America,” is loaded with protein and micronutrients. It’s also free of dairy, gluten, lactose, and soy. Best of all it’s easy to make, full of soothing flavors, and sure to warm you up on a chilly autumn evening. Serves 4 to 6. – Susan Puckett Ingredients

  • 1 ¼ pounds boneless skinless chicken thighs
  • 1 teaspoon chicken bouillon powder (optional)
  • 2 teaspoons white wine vinegar
  • 2 teaspoons whole-grain mustard
  • Fine sea salt and freshly ground black pepper
  • 2 tablespoons vegetable oil
  • 1 cup chopped white or yellow onions
  • 1 cup stemmed, seeded, and finely chopped bell peppers (any color)
  • 1 cup chopped plum tomatoes
  • 2 or 3 large garlic cloves, finely chopped
  • 1 (13.5-ounce) can unsweetened coconut milk
  • 1 cup chopped fresh cilantro
  • Hot, cooked rice for serving, optional

Instructions

  1. Place thighs in medium bowl and sprinkle with bouillon powder, if using. Add vinegar, mustard, and ½ teaspoon each salt and pepper. Toss to coat all chicken. Marinate 15 minutes.
  2. Meanwhile, place a Dutch oven or wide, deep pan with lid over medium-high heat. Add 1 tbsp oil. When shimmering, add onions, bell peppers, tomatoes, and garlic, stirring for 6 or 7 minutes or until vegetables are soft and no longer juicy; remove to bowl and set aside.
  3. Add remaining tbsp oil to pan, along with chicken, turning the pieces until golden on all sides. Add coconut milk and reserved vegetables. Stir, making sure to scrape up browned bits at bottom of pan.
  4. Bring to full simmer, cover, and reduce heat to low. Allow mixture to simmer slowly until the chicken is cooked through, about 15 minutes, or until juices run clear when pierced with fork.
  5. Uncover, raise heat to medium, and bring liquid to boil. Continue cooking 5 minutes, or until sauce has thickened slightly, stirring constantly. Remove from heat and ladle into bowls, over rice if desired, sprinkle with cilantro.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Tuscan-Style Shrimp with White Beans

This classic Mediterranean combo is as simple and healthy as it is delicious. A green salad and a loaf of crusty bread is all you need to turn this 30-minute one-skillet meal into a company feast. Variations abound; this one is adapted from “Milk Street: Cook What You Have” by Christopher Kimball (Voracious, $35). Serves 4. – Susan Puckett

​Ingredients

  • 3 tablespoons extra-virgin olive oil, plus more to serve
  • 1 medium yellow onion, finely chopped
  • 2 large garlic cloves, finely chopped
  • 1 sprig fresh rosemary, or ½ teaspoon dried
  • ¼ teaspoon red pepper flakes, plus more for serving
  • Kosher salt and ground black pepper
  • 2 (15 ½-ounce) cans cannellini or other white beans, drained and rinsed
  • ¾ cup dry white wine
  • 1 pound extra-large shrimp, peeled and deveined (thawed of frozen)
  • 1 cup lightly packed fresh parsley or basil, or a combination, roughly chopped

​Directions

  1. Heat the oil in a large skillet over medium-high heat until shimmering. Add the onion, garlic, rosemary, ¼ teaspoon red pepper flakes, and ½ teaspoon salt. Cook, stirring occasionally, until the onion is tender and translucent, 4 to 6 minutes.
  2. Stir in the beans, then add the wine and cook, uncovered, stirring occasionally, until the liquid has evaporated.
  3. Stir in the shrimp and spread out in an even layer. Cover, reduce the heat to medium-low, and cook for 4 to 6 minutes, flipping once halfway through, until the shrimp are opaque throughout.
  4. Remove the pan from the heat, season to taste with salt and pepper, and remove and discard the rosemary sprig if used. Stir in the herbs, ladle onto plates, and drizzle with a little more oil if desired. Serve warm or room temperature.

Healthy Recipe, Minestrone

A cholesterol-free version of this classic Italian vegetable soup—brimming with fiber-rich beans, peas, and carrots. Ingredients

  • ¼ C olive oil
  • 1 clove garlic, minced, or ⅛ tsp garlic powder
  • 1⅓ C coarsely chopped onion
  • 1½ C coarsely chopped celery and leaves
  • 1 can (6 oz) no-salt-added tomato paste
  • 1 Tbsp chopped fresh parsley
  • 1 C sliced carrots, fresh or frozen
  • 4¾ C shredded cabbage
  • 1 can (1 lb) no-salt-added tomatoes, cut up
  • 1 can (15½ oz) low-sodium red kidney beans, drained and rinsed
  • 1½ C frozen peas
  • 1½ C fresh green beans
  • Dash hot sauce
  • 11 C water
  • 2 C spaghetti, finely broken, uncooked

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion, and celery and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti and stir until ingredients are well mixed.
  4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm

From the National Institutes of Health

Healthy Recipe, Juicy Chicken Breasts

Boneless skinless chicken breasts are a convenient source of lean protein. But they’re notoriously bland and dry out easily. Jacques Pepin offers a solution in his new cookbook, “Cooking My Way.” Season first with salt, then smear with mayo flavored as you wish. Much of the fat in the mayo melts into the pan, leaving behind a golden-brown crust and giving the chicken a subtle tang. Serves 2. – Susan Puckett Ingredients

  • 2 large boneless, skinless chicken breasts (about 8 ounces each)
  • ½ teaspoon fine sea salt
  • 2 teaspoons sriracha or other chili garlic sauce
  • 1/3 cup mayonnaise
  • 2 tablespoons chopped fresh chives or scallion tops, parsley, or herb of choice

Instructions

  1. Dry the breasts with a paper towel and sprinkle with salt. Spread with 1 tsp sriracha sauce on bottom and place them, sauce side down, in baking dish.
  2. Mix mayo with remaining 1 tsp sriracha. Spread thickly over top of chicken.
  3. Bake 25 minutes, or until cooked through but still very juicy inside. Sprinkle with chives or herbs of your choice and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy Recipe, Honey-Mustard Broiled Salmon

Here’s a speedy sheet pan dinner that covers all the nutritional bases — protein, omega-3s, antioxidants, fiber — and is delicious to boot. Lightly adapted from Jake Cohen’s “I Could Nosh: Classic Jewish Recipes Revamped for Every Day.” Serves 4.  Ingredients

  • 1 lb small potatoes, halved
  • 1 12-ounce bag pre-cut broccoli florets
  • 2 medium bulbs fennel, each cut into 8 wedges
  • 4 tbsp olive oil
  • 2 tbsp lemon juice
  • 2 tbsp water
  • Salt and pepper
  • 4 (5- to 8-ounce) salmon fillets
  • 2 tbsp smooth Dijon mustard
  • 2 tbsp whole-grain mustard
  • 1½ tbsp honey
  • 1 tbsp minced fresh thyme leaves (or ½ tbsp dried)
  • 2 tbsp finely grated lemon zest

Instructions

  1. Preheat the oven to 450. Place a rack 6 inches from top of oven and another in lower half.
  2. On a sheet pan, combine potatoes, broccoli, fennel, 2 tbsp olive oil, lemon juice, water, and ½ tsp each salt and black pepper. Toss to coat. Roast on top rack, 25 to 30 minutes, until tender and lightly golden.
  3. Line another sheet pan with foil and place fillets, skin down, on it. In small bowl, whisk 2 tbsp olive oil, both mustards, honey, thyme, lemon zest, and ½ teaspoon each salt and pepper. Spoon over salmon.
  4. Once the vegetables are cooked, remove pan from oven and turn on broiler. Place salmon on top rack, broil for 6-8 minutes.
  5. Garnish with dill and serve with lemon wedges.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy Recipe, Flatbread Pizzas

Prepared flatbreads from the supermarket — such as pocketless pitas or naan — are great to have on hand as the basis for an impromptu pizza. This healthy, summery combo is adapted from one in “The Big Book of Pizza” by the Food Network magazine. To keep the crust from going soggy, the tomatoes are squeezed of their juice before chopping and added to the crusts along with the olives and cheese. Serves 4.Ingredients

  • 2 large or 3 medium tomatoes
  • 1 tbsp extra-virgin olive oil
  • Salt and pepper
  • 3 cups baby arugula
  • ½ cup pitted kalamata olives, chopped
  • 1 tbsp rosemary
  • 1 medium red onion, peeled and cut into ½-inch-thick rounds
  • 4 pocketless pitas 6 to 8 inches
  • ½ cup ricotta cheese
  • 4 ounces shredded part-skim mozzarella cheese
  • Red pepper flakes

Instructions

  1. Core and halve tomatoes. Squeeze juice, seeds into large bowl. Whisk oil, season salt, pepper. Add arugula but don’t toss. Set aside.
  2. Dice juiced tomatoes. Toss in another bowl with olives, rosemary.
  3. Preheat grill, stovetop or skillet to medium-high, or oven to 400.
  4. Brush onion rounds with oil, season with salt. Grill 3-4 mins per side. Transfer to plate, separate rings. Reduce grill or stovetop heat to medium.
  5. Brush both sides of the flatbread and grill, 2 to 3 minutes each side.
  6. Remove from heat. Top with tomato-olive mixture, ricotta, mozzarella, onion. Return them to the grill and cover, or place in preheated oven, until cheese melts, 2 to 3 minutes.
  7. Toss arugula with tomato dressing and pile on pitas. Season with salt, red pepper flakes, drizzle with a little olive oil. Serve immediately.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com. 

Healthy Recipe, Late-Summer Vegetable Soup

As temperatures drop, here’s the soup to bid farewell to summer: a pot-full of the season’s harvest that’s filling yet light, brightened with fresh tomatoes, corn kernels, and basil added at the end. This recipe is lightly adapted from “Simply Tomato” by Martha Holmberg (Artisan, $30). Serves 4 to 6. — Susan Puckett

Ingredients

  • 4 ears of corn, husked
  • 1 quart low-sodium chicken broth, vegetable broth, or water, plus more as needed
  • Kosher salt
    4 tablespoons olive oil or butter
  • 1 to 2 cups cubed zucchini or summer squash
  • ½ cup chopped onion
  • ¼ cup chopped scallions
  • ½ cup chopped celery
  • 1 garlic clove, finely chopped (plus more, to taste)
  • Freshly ground black pepper
  • 1 to 2 cups cubed, peeled Yukon gold or red-skinned potatoes
  • 1 to 2 cups cubed tomatoes
  • About ½ cup finely sliced fresh basil leaves

Instructions

  1. Cut the kernels off the corncobs and set the kernels aside. Place the reserved cobs in a pot with 1 quart of the broth or water, along with a teaspoon of salt. Bring the pot to a simmer over medium heat and cook until reduced to about 6 cups, about 45 minutes.
  2. While the broth simmers, heat 2 tablespoons of the olive oil or butter in a medium skillet over medium heat. Add the zucchini or squash in a single layer, season with a pinch of salt, and let cook, undisturbed, for about a minute, until lightly browned; flip and cook the other side until browned and slightly tender but not mushy. Set aside.
  3. In a large soup pot or Dutch oven, heat the remaining oil or butter over medium heat. Add the onions, scallions, celery, and garlic. Season lightly with salt and pepper.
  4. When the corn broth is ready, strain it and measure to see if you have 6 cups; if not, add more broth or water, then add to the soup pot, along with the potatoes and 2 teaspoons of salt. Bring to a simmer and cook until the potatoes are tender, but not mushy, 15 to 20 minutes.
  5. Add the tomatoes, sauteed zucchini, and reserved corn kernels and simmer until all the vegetables are heated through. Taste and adjust seasoning as desired. 
  6. To serve, divide the basil among soup bowls and ladle the hot soup on top. 

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy Recipe: Slow-Roasted Harissa Salmon and Radicchio Salad

Oven-roasted fish is one of the healthiest and easiest entrees. The tricky part is keeping it from turning dry and rubbery from overcooking. This recipe, inspired by one from “Cook Color” by Maria Zizka, offers a simple trick for avoiding that: Set the oven temp super-low, to 250 degrees, and cook for about 20 minutes, ensuring a silky, melt-in-your-mouth texture. This works best with a fattier fish with the skin attached. A smear of the Mediterranean pepper sauce, harissa, adds flavor. If you don’t have it, use a drizzle of olive oil and sprinkle of smoked paprika. The salad balances out the meal. Serves 4. – Susan Puckett

Ingredients

  • 4 skin-on salmon fillets, 4 to 6 ounces each
  • Fine sea salt
  • Freshly ground pink peppercorns (or black peppercorns, if you don’t have them)
  • 2 tablespoons mild red harissa (Moroccan red pepper sauce, such as Mina brand)
  • 5 tablespoons extra-virgin olive oil
  • 1 small shallot, thinly sliced
  • 3 tablespoons red wine vinegar or sherry vinegar
  • 1 small head radicchio lettuce, leaves separated and torn in bite-size pieces
  • 1 heart of romaine lettuce, trimmed and sliced in bite-size pieces
  • Ground sumac, for sprinkling (optional)

Instructions

  1. Preheat the oven to 250 degrees. Line a baking sheet with parchment paper.
  2. Place the salmon skin-side down. Season with salt and pepper. Rub the harissa into the salmon and drizzle with 1 tablespoon of the olive oil. Bake 20 to 25 minutes, depending on the thickness, just until the center becomes slightly opaque for medium-rare.
  3. Place the shallot, vinegar, and a pinch of salt in a small bowl. Let soften for about 5 minutes, then whisk in the remaining 4 tablespoons of olive oil.
  4. Place the lettuces in a large bowl. place in a large bowl. When the salmon is almost done, drizzle with the shallot dressing and toss gently with your hands to coat the leaves.
  5. If desired, sprinkle the salmon generously with sumac. Serve warm or chilled, with the salad on the side.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Grilled Zucchini and Peach Salad with Mint

Zucchini is high in fiber and low in calories, with lots of potassium and vitamins A, B, and C. It’s also highly adaptable to all kinds of preparations and flavor combinations. This recipe, from Cynthia Graubart’s “Zucchini Love”, marries it with peaches on the grill for a dazzling new taste experience. Once the zucchini and peach halves have developed some smoky flavor and lovely grill marks, pile them both atop a bed of arugula, and shower with fresh mint and crumbled feta. Then finish with a drizzle of tangy, syrupy balsamic reduction. Serves 4.
​
​Ingredients

  • 2 medium zucchinis
  • 2 tablespoons extra-virgin olive oil (plus more, if needed)
  • Salt and freshly ground black pepper
  • 2 medium peaches
  • 5 ounces arugula
  • 1/4 cup fresh mint leaves, finely chopped
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons balsamic reduction (see note)

Instructions​
1. Cut each zucchini lengthwise into four slices. Brush the cut sides with the oil and season with salt and pepper. Peel, halve, and pit the peaches.
​
2. Heat the grill or a grill pan over medium-high heat. Place the zucchini slices and peach halves cut side down on the grill. Cook, in batches if necessary, until the zucchini is soft and the peaches show grill marks.
​
3. Divide the arugula among four plates. Place two slices of zucchini crossed in the center on top of each salad. Place a peach half, grilled side up, on each. Sprinkle with mint and feta. Drizzle with balsamic reduction (and a little more olive oil around the salad’s edges if you like) and serve.
​
​Nutrition info​
Calories: 133; carbohydrates, 9g; protein, 6g; fat, 12g; fiber, 2.5g
​
​Note: If you can’t find balsamic reduction in your grocery store or specialty food market, you can make your own. Heat 1/2 cup balsamic vinegar in a small pan over low heat and cook until reduced to 2 tablespoons, 10 or 15 minutes.

​
​Susan Puckett is an Atlanta-based food writer and cookbook author.