ma po tofu

http://dinersjournal.blogs.nytimes.com/2009/02/04/recipe-of-the-day-simmered-tofu-with-ground-pork-ma-po-tofu/ 

Ingredients

• 1 tablespoon peanut or other oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1/4 teaspoon crushed red pepper flakes, plus more to taste
• 1/4 to 1/2 pound ground pork--we're trying a vegetarian ground beef.
• 1/2 cup chopped scallions, green part only
• 1/2 cup stock or water
• 1 pound soft or silken tofu, cut in 1/2-inch cubes
• 2 tablespoons soy sauce
• Salt to taste
• Minced cilantro for garnish, optional

Method

• 1. Put oil in a deep 10-inch skillet or wok, preferably nonstick, and turn heat to medium-high. A minute later, add garlic, ginger and red pepper flakes, and cook just until they begin to sizzle, less than a minute. Add pork, and stir to break it up; cook, stirring occasionally, until it loses most of its pink color.
• 2. Add scallions and stir; add stock. Cook for a minute or so, scraping bottom of pan with a wooden spoon if necessary to loosen any stuck bits of meat, then add tofu. Cook, stirring once or twice, until tofu is heated through, about 2 minutes.
• 3. Stir in the soy sauce; taste, and add salt and red pepper flakes as necessary. Garnish with cilantro if you like, and serve. 

other recipes mention fermented black beans, chili black bean paste, sichuan peppercorns, red miso and minced shittake

brussel sprouts with mustard

http://www.slate.com/id/2287749 

Caramelized Brussels Sprouts with Mustard
Trim a pound of sprouts, then halve or quarter lengthwise. (The flat-cut surfaces brown better.)
Dice a medium onion. Cook the onion in enough extra-virgin olive oil to cover the bottom of a heavy 10- to 12-inch skillet and a good pinch of sea salt for a few minutes.
Reduce the heat to medium low and add the sprouts.
Cook uncovered, turning occasionally, for about 45 minutes, until the sprouts have browned nicely.
Add about a half cup of whole grain mustard, stir, and cook for another 10 minutes.
Serve immediately.
From Jim Dixon.

scrambled eggs with tomato sauce

 http://query.nytimes.com/gst/fullpage.html?res=9B03E3D8173DF937A15754C0A96E9C8B63&ref=recipesforhealth

8 large or extra-large eggs
Salt and freshly ground pepper
1/4 cup Fresh Tomato Sauce
1 tablespoon extra virgin olive oil
1 tablespoon slivered fresh basil or chopped chives

1. Beat the eggs in a bowl. Add the salt, pepper, and fresh tomato sauce and whisk together.
2. Heat a heavy saucepan or nonstick skillet over low heat and add the olive oil. When it is hot (but not too hot this is gentle cooking), add the egg mixture, scraping in every last bit with a rubber spatula. Cook slowly over low heat, stirring gently and scraping the eggs from the bottom of the pan with a heatproof rubber spatula or a wooden spoon, until the eggs are just set. Stir in the basil or chives. Serve hot, with toast.

Yield: Makes 4 servings

spinach with yogurt

 http://query.nytimes.com/gst/fullpage.html?res=9D02E4D6173BF93AA1575BC0A96E9C8B63&ref=recipesforhealth

1 clove (1/8 teaspoon ground)
2 allspice berries (1/8 teaspoon ground)
1/2 teaspoon coriander seeds or cumin seeds
1/8 teaspoon ground cinnamon
1 garlic clove, cut in half, green shoots removed (more to taste)
Salt to taste
1 cup drained yogurt
1 tablespoon extra virgin olive oil
1 tablespoon pine nuts
1 12-ounce bag baby spinach, washed

1. Heat a small dry skillet over medium heat, and add the clove, allspice berries, and coriander seeds or cumin seeds. Heat, shaking the pan, until the spices begin to smell toasty, about three minutes. Transfer to a bowl and allow to cool for a few minutes, then grind in a spice mill. Add the cinnamon, and set aside.
2. In a mortar and pestle, mash the garlic with 1/4 teaspoon salt to a paste, and stir into the yogurt. Set aside.
3. Place the baby spinach in a bowl, and add just enough boiling water to cover. Let sit for a couple of minutes, then drain, rinse with cold water, squeeze out excess water, and chop coarsely.
4. Heat the olive oil over medium heat in a wide, heavy skillet, and add the pine nuts. Stir until they begin color (two to three minutes), then remove from the oil with a slotted spoon and set aside. Add the spices to the oil. When they begin to sizzle, cook for about 30 seconds and add the spinach, toasted pine nuts, and salt and pepper to taste. Cook, stirring, until the spinach is heated through and coated with the oil and spices, two to three minutes. Transfer to a serving dish, and spoon the yogurt over the top.
This is very nice served with Arabic bread.
Variation: Omit the pine nuts, and instead sprinkle 1/4 cup chopped walnuts over the yogurt.

andean bean stew with quinoa and squash

 http://query.nytimes.com/gst/fullpage.html?res=9A0DE6DC153FF935A35752C1A96E9C8B63&ref=recipesforhealth

This savory, filling pot of beans is inspired by a Chilean bean stew and uses quinoa instead of the corn called for in the authentic version. Make it a day ahead for the best flavor.

1 pound dried pinto beans, rinsed and picked over, soaked in 2 quarts water overnight or for 6 hours
Salt
1 tablespoon extra virgin olive oil
1 medium onion, chopped
1 tablespoon sweet paprika
4 large garlic cloves, minced
1 bay leaf
1 (14-ounce) can chopped tomatoes, with liquid
1 pound winter squash, such as butternut, peeled and cut into 3/4-inch cubes
1/2 cup quinoa, rinsed thoroughly
Freshly ground pepper
3 tablespoons chopped fresh basil or parsley

1. Place the beans and soaking water in a large pot. Add water if necessary to cover the beans by about 2 inches, and bring to a boil. Skim off foam, reduce the heat to low, cover and simmer gently for 60 minutes, or until the beans are tender but intact. Add salt to taste.
2. Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes and 1/2 teaspoon salt. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.
3. Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender. Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Taste and adjust salt. Add a generous amount of freshly ground pepper. Stir in the basil or parsley, simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.
Yield: Serves 6 to 8 generously
Advance preparation: This tastes best if made a day ahead and reheated. The stew will thicken up, so you will probably want to thin out with water and adjust seasonings accordingly. Add the fresh herbs when you reheat. It will keep for at least five days in the refrigerator. It freezes well.

garlic soup with spinach and pasta

http://query.nytimes.com/gst/fullpage.html?res=9404E2DB173EF930A35751C1A96E9C8B63&ref=recipesforhealth

This is a heartier version of garlic soup, a meal in a bowl with a generous egg yolk enrichment and lots of iron-rich spinach.

2 heads of garlic
2 quarts water
1 tablespoon olive oil
A bouquet garni made with a bay leaf, a couple of sprigs each thyme and parsley, and a fresh sage leaf
Salt to taste
1/2 cup small macaroni shells
6 1/2-inch thick slices country bread, toasted and rubbed with a cut clove of garlic
2 ounces Gruyère cheese, grated (1/2 cup, tightly packed)
4 egg yolks
1 6-ounce bag baby spinach

1. Bring a medium saucepan full of water to a boil. Fill a bowl with ice and water. Separate the head of garlic into cloves and drop them into the boiling water. Blanch for 30 seconds, then transfer to the ice water. Allow to cool for a few minutes, then drain and remove the skins from the garlic cloves. They'll be loose and easy to remove. Crush the cloves lightly by leaning on them with the side of a chef's knife.
2. Place the garlic cloves in a large saucepan with 2 quarts of water, the olive oil, bouquet garni, and salt to taste, and bring to a gentle boil. Reduce the heat, cover and simmer 1 hour. Strain and return the broth to the saucepan. Taste and adjust salt, and bring back to a simmer.
3. Add the macaroni shells to the broth and simmer until cooked al dente.
4. Distribute the garlic croutons among 6 soup bowls and top each one with a heaped tablespoon of cheese. Beat the egg yolks in a bowl. Making sure that it is not boiling, whisk in a ladleful of the hot garlic broth.
5. Add the spinach to the simmering broth and stir for 30 seconds to a minute, until all of the spinach is wilted. Turn off the heat and stir in the tempered egg yolks. Stir for a minute, taste and adjust seasonings. Ladle the soup over the cheese-topped croutons, and serve.

Yield: Serves 6
Advance preparation: You can make the garlic broth a day ahead and refrigerate.
Approximate Nutritional Information per Serving: 209 calories; total fat: 9.5g; saturated fat: 3.2g; cholesterol: 150mg; sodium: 210mg; total carbohydrates: 23.0g; dietary fiber: 1.9g; sugars: 2.4g; protein: 9.4g; Vitamin A 58% of the recommended daily allowance (RDA) based on a 2000 calorie diet; vitamin C 14% RDA; calcium 17% ; iron 14% RDA (Nutritional information provided by calorie-count.com)

sweet and sour cabbage with tofu

http://query.nytimes.com/gst/fullpage.html?res=9806EEDD1F3EF931A25751C1A96E9C8B63&ref=recipesforhealth

You can use regular green cabbage for this slightly spicy, sweet-and-sour stir-fry, or you can use Napa Cabbage. I like to serve the dish with bulgur, but you could also serve it with rice, noodles or any other grain.

3/4 pound firm tofu, cut in 1/4- x 1/2 x 1 1/2 inch slabs
2 tablespoons peanut or canola oil
1 tablespoon soy sauce (more to taste)
1 small onion, sliced
1 bunch scallions, thinly sliced, white and dark green parts separated
2 garlic cloves, minced
1 tablespoons minced fresh ginger
Pinch of cayenne
1 medium cabbage, quartered, cored, and sliced crosswise
3 tablespoons rice wine vinegar or sherry vinegar
1 1/2 tablespoons sugar (or 1 tablespoon if the vinegar is already seasoned)
2 teaspoons toasted sesame seeds (optional)
Cooked bulgur, rice, noodles or other grains for serving

1. Blot the tofu dry with paper towels. Heat 1 tablespoon of the oil in a large nonstick skillet or a wok over medium-high heat and when it is rippling, add the tofu. Cook, tossing in the pan or turning over with tongs, for 2 to 3 minutes, until lightly colored. Add 1 tablespoon soy sauce, toss together for about 30 seconds, and remove from the heat. Set aside in a bowl.
2. Heat the remaining oil in the pan over medium-high heat and add the onion. Stir-fry for about 3 minutes, until crisp-tender, and add the white part of the scallions, the garlic, and ginger. Stir together for about 30 seconds, until fragrant but not colored. Add the cayenne, stir in the cabbage and stir-fry until the cabbage begins to wilt, about 2 minutes. Stir in the vinegar, and sugar and continue to cook, stirring, until the cabbage is crisp-tender, 3 to 5 minutes.
3. Return the tofu to the pan and stir together. Add more soy sauce to taste and stir together. Sprinkle on the scallion greens and sesame seeds and remove from the heat. Serve over grains or noodles.

Yield: Serves 4 generously
Advance preparation: This is a last minute dish, but you can cook the grains several hours ahead and reheat, and you can have everything prepped and ready to go.
Nutritional Information per Serving (not including grains): calories: 188; calories from fat: 56; total fat: 6.2g; saturated fat: 1.2g; cholesterol: 0mg; sodium: 276mg; total carbohydrates: 24.4g; dietary fiber: 7.3g; sugars: 13.3g; protein: 11.9g; vitamin A 11 percent recommended daily allowance (RDA) based on a 2,000 calorie diet; vitamin C 125 percent RDA; calcium 29 percent RDA; iron 18 percent RDA. (Nutritional information provided by calorie-count.com)

roast parsnips and carrots

 http://query.nytimes.com/gst/fullpage.html?res=9A03EED6143CF930A15752C0A96F9C8B63&ref=recipesforhealth

3/4 pound parsnips, peeled
1 pound carrots, peeled
Salt and freshly ground pepper
4 plump garlic cloves, peeled and lightly crushed
3 or 4 sprigs fresh rosemary
2 tablespoons extra virgin olive oil

1. Preheat the oven to 425XF. Oil a sheet pan or a baking dish large enough to fit all of the vegetables in a single layer. Cut the carrots and parsnips into 3-inch lengths. Quarter the fat lengths, and cut the thin ends into halves so that the pieces are about the same size. Cut away the cores from the parsnips. Toss with the garlic, salt, pepper, rosemary sprigs, and olive oil until all of the vegetables are coated with oil.
2. Spread in an even layer in the prepared pan or baking dish. Cover with foil and place in the oven for 30 minutes. Turn the heat down to 375XF and uncover the pan. Stir gently, and continue to roast until lightly browned, 20 to 30 minutes. Remove from the heat, and serve.
Yield: Serves 4
Advance preparation: The vegetables can hold for a few hours once roasted; cover and reheat in a medium oven.

soba with tofu, mushrooms and broccoli

http://query.nytimes.com/gst/fullpage.html?res=9F05E4D81730F935A35751C0A96F9C8B63&ref=recipesforhealth


1 pound broccoli, crowns broken or cut into small florets, stems peeled and diced
2 tablespoons canola oil or peanut oil
6 ounces shiitake mushrooms, stems removed, caps quartered
2 plump garlic cloves, minced
2 teaspoons minced fresh ginger
6 scallions, white and light green parts only, sliced
1/2 teaspoon hot red pepper flakes
1/2 pound firm tofu, sliced and drained on paper towels
1 cup chicken stock or vegetable stock
2 tablespoons soy sauce (more to taste)
1/2 pound buckwheat pasta (soba), udon noodles or dried rice sticks (soak rice sticks in hot water for 20 minutes)
1/4 cup chopped cilantro
2 teaspoons Chinese sesame oil

1. Bring a large pot of salted water to a boil. Fill a bowl with ice water. Add the broccoli to the boiling water and blanch for 1 minute. Remove to the ice water. Allow to cool, then drain and dry on paper towels. Cover the pot of water and keep hot.
2. Heat a wide, heavy skillet or wok over medium-high heat and add 1 tablespoon of the oil. When it is rippling hot, add the mushrooms and sear for 5 minutes, stirring from time to time. Turn the heat to medium, add the garlic, ginger, scallions, and red pepper flakes and cook for another 30 seconds to a minute, until fragrant. Remove from the heat and transfer the contents of the pan to a bowl.
3. Return the pan to medium-high heat and heat the remaining tablespoon of oil until rippling. Add the tofu and sear on both sides until it begins to color, about 1 minute per side. Add 1 teaspoon soy sauce and stir together. Return the mushroom mixture and the broccoli to the pan. Add the stock and soy sauce, bring to a simmer and turn the heat to low. Simmer uncovered for a minute or two, until the broccoli is crisp-tender, then turn off the heat.
4. Meanwhile, bring the pot of water back to a boil and add the pasta. Cook soba or udon noodles until al dente, about 5 minutes. Cook softened rice noodles for 1 minute. Drain and toss with the mushrooms and the broccoli. Heat through, add the cilantro and sesame oil, toss together, and serve.


Yield: Serves 4 generously
Advance preparation: You can prepare the ingredients and blanch the broccoli hours ahead of cooking the dish. The stir-frying is a last-minute operation.

couscous with beans and cauliflower

 http://query.nytimes.com/gst/fullpage.html?res=9A01E0D9123EF934A15751C0A96F9C8B63&ref=recipesforhealth

1 tablespoon extra virgin olive oil
1 medium onion, chopped
4 large garlic cloves, minced
Salt, preferably kosher salt, to taste
1 teaspoon coriander seeds, lightly toasted and ground
1 teaspoon caraway seeds, lightly toasted and ground
2 teaspoons cumin seeds, lightly toasted and ground
2 cups dried chickpeas or white beans, soaked in 2 quarts water for six hours or overnight
2 tablespoons harissa (or more to taste; substitute 1/2 teaspoon ground cayenne pepper or more to taste if harissa is unavailable), plus additional for serving
2 tablespoons tomato paste
1 large cauliflower, cut into small florets
1 cup frozen peas, thawed
1 cup chopped fresh parsley or cilantro, or a combination
2 to 2 2/3 cups couscous, preferably whole wheat couscous, as needed

1. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven. Add the onion and cook, stirring often, until tender, about five minutes. Add the garlic, 1/2 teaspoon salt, the ground coriander, caraway and cumin. Cook, stirring, for a minute, until fragrant. Add the beans and their soaking water and an additional quart of water, and bring to a boil. Reduce the heat, add salt to taste, cover and simmer one hour. Add the harissa, the tomato paste, and simmer another 30 minutes to an hour, until the beans are thoroughly tender and the broth fragrant. Remove 1/2 cup of the broth and set aside.
2. Add the cauliflower to the simmering stew and cook, partially covered, for another 20 minutes, until the cauliflower is tender. Taste and adjust seasonings, adding salt, garlic or harissa as desired. The stew should be spicy.
3. Reconstitute and steam the couscous, mixing the half cup of reserved broth with the water you use to reconstitute the couscous. Meanwhile, stir the peas and parsley and/or cilantro into the simmering stew. Simmer for five minutes or longer, taste and adjust seasonings. Transfer the couscous to a wide serving bowl or directly to wide soup plates. Spoon on the stew and serve, passing additional harissa at the table.

Yield: Serves six to eight
Advance preparation: The dish can be prepared through step 1 up to a day ahead and refrigerated. Bring back to a simmer before proceeding. The entire stew also can be prepared a day ahead and refrigerated. Bring back to a simmer, and proceed with the recipe. You may need to add a little more water to the pot.

pasta with walnuts and broccoli rabe

http://www.nytimes.com/2009/09/29/health/nutrition/29recipehealth.html?ref=recipesforhealth&pagewanted=print

1 garlic clove, cut in half, green shoot removed
3/4 cup shelled walnuts
1 tablespoon bread crumbs
1/3 cup fresh ricotta
2 tablespoons warm water
1/4 cup freshly grated Parmesan, plus additional for sprinkling (Pecorino can be substituted for some of the Parmesan)
1 tablespoon extra virgin olive oil
1 tablespoon walnut oil
Salt to taste
1 bunch broccoli raab, stems trimmed, or broccoli, broken or cut into small florets (stems set aside for another purpose)
1 pound orecchiette, farfalle or other pasta
About 1/2 cup pasta cooking water (more as needed

1. Turn on a food processor fitted with the steel blade, and drop in the garlic. When it is chopped and adhering to the sides of the bowl, turn off and scrape down the bowl. Add the walnuts and bread crumbs, and process to a paste. Add the ricotta, 2 tablespoons warm water and Parmesan. Pulse until well blended. Add the olive and walnut oils, and process until smooth and homogenous. Taste and add salt as desired. Transfer to a wide pasta bowl.
2. Bring a large pot of water to a boil. Fill a bowl with ice water. When the water comes to a boil, salt generously and add the broccoli raab or broccoli. Boil four to five minutes, until tender but still bright. Transfer to the ice water. Drain and chop broccoli raab medium-fine (regular broccoli need not be chopped). Set aside.
3. Bring the water back to a boil and cook the pasta al dente, following the timing instructions on the package but checking a minute or two before the indicated cooking time. Before draining the pasta, add 1/2 cup of the pasta cooking water to the ricotta mixture and stir until well blended. The sauce should have a creamy consistency (add more of the pasta water if necessary). Just before draining the pasta, add the broccoli raab or broccoli back into the pot with the pasta to heat, then drain. Toss at once with the sauce, and serve, passing Parmesan or Pecorino on the side.

Yield: Serves 6.
Advance preparation: You can make the dish through step 2 several hours before cooking the pasta and serving.

potato and greens hash

 http://query.nytimes.com/gst/fullpage.html?res=9D07E6DA1F31F93AA15753C1A96F9C8B63&ref=recipesforhealth

Potatoes and greens are a classic, rustic combination, and a very comforting one. The greens are blanched, and then cooked with onion and garlic. After a while, cooked potatoes are added and crushed into the greens. The dish isn't like mashed potatoes, more like a hash. Serve it as a side dish with fish or chicken, or with other vegetable dishes.

1 large bunch collard greens, about 1 1/2 pounds, stemmed and washed in 2 changes of water
Salt to taste
3 tablespoons extra virgin olive oil
1 onion, sliced very thin in half-moons
2 to 4 garlic cloves, green shoots removed, sliced thin
1/4 to 1/2 teaspoon crushed red pepper flakes (optional)
3/4 pound yellow-fleshed potatoes, such as Yukon gold

1. Bring a large pot of water to a boil. Fill a bowl with ice water. When the water comes to a boil, salt generously and add the collard greens. Blanch for four minutes, and transfer to the ice water with a slotted spoon or skimmer. Drain and squeeze out extra water. Chop coarsely. Set aside the cooking water.
2. Heat 2 tablespoons of the oil over medium heat in a wide, lidded skillet or Dutch oven, and add the onion. Cook, stirring often, until it begins to soften, about three minutes. Add a generous pinch of salt, the garlic and crushed red pepper flakes. Continue to cook, stirring often, until the onion is tender, about five minutes. Stir in the collard greens. Mix together for a few minutes, and then add 1 cup of the cooking water and salt to taste. Bring to a simmer, cover partially, and simmer over low heat for 45 minutes to 1 hour, stirring often and adding more cooking water from time to time, so that the greens are always simmering in a small amount of liquid.
3. While the greens are cooking, scrub the potatoes and add to the pot with the cooking water. Bring back to a boil, lower the heat and simmer until the potatoes are tender, about 25 minutes. Remove the potatoes from the cooking water, and allow to cool slightly so that you can peel them if you wish. Cut them into large chunks.
4. Uncover the greens, and add the potatoes. Using a fork or the back of a wooden spoon, crush the potatoes and stir into the greens. Add a tablespoon of olive oil and salt and pepper to taste, and stir over low heat until the greens and potatoes are well combined. The potatoes should not be like mashed potatoes, just crushed and intermingled with the greens, like hash. Taste, adjust seasonings and serve.
Yield: Serves four to six.

tofu, squash and cabbage

http://query.nytimes.com/gst/fullpage.html?res=9B06E0D7133CF936A35751C0A9669D8B63&ref=recipesforhealth

2 tablespoons low-sodium soy sauce
1 tablespoon rice wine vinegar
2 teaspoons sugar or honey
2 teaspoons dark sesame oil
2 teaspoons cornstarch
2 tablespoons canola oil or peanut oil
1/2 pound firm tofu, cut in 1- x 2-inch dominoes
2 teaspoons minced fresh ginger
2 garlic cloves, minced
3/4 pound butternut squash, cut in 1/2-inch dice
Salt to taste
1 1/2 pounds red cabbage, cored and coarsely chopped
Rice, bulgur or buckwheat noodles for serving

1. In a small bowl, whisk together 1 tablespoon of the soy sauce, the rice wine vinegar, sugar or honey, sesame oil and cornstarch. Set aside.
2. Heat 1 tablespoon of the oil over medium-high heat until a drop of water sizzles and evaporates upon contact. Add the tofu, and stir-fry until lightly colored, about three minutes. Remove from the pan, and season to taste with soy sauce.
3. Add the remaining oil to the pan. When it is hot, add the butternut squash. Stir-fry until it begins to color, five to eight minutes. Add salt to taste, the ginger and garlic. Stir-fry for about 30 seconds, and add the cabbage. Stir-fry until the squash is tender and the cabbage is crisp-tender, about six minutes, adding about 1/4 cup water to the pan from time to time if the vegetables begin to stick. Return the tofu to the pan.
4. Stir the sweet and sour mixture, and add to the vegetables. Stir just for a few seconds until they are glazed. Remove from the heat and serve with grains or noodles.

Yield: Serves four.
Advance preparation: You can prepare all of the ingredients ahead, but the stir-fry should be made just before serving.

pasta with greens and ricotta

http://query.nytimes.com/gst/fullpage.html?res=9A07E5D61339F931A25750C0A9669D8B63&ref=recipesforhealth

1 pound greens, such as chard, kale or broccoli raab, stemmed and washed well, or half of a 1-pound bag prepared greens
Salt
2 tablespoons extra virgin olive oil
1 to 2 garlic cloves, to taste, minced
3/4 cup fresh ricotta cheese
1/2 to 3/4 cup freshly grated Parmesan, or a mixture of Parmesan and Romano Pecorino (to taste)
3/4 pound pappardelle

1. Bring a large pot of water to a boil. Fill a bowl with ice water. When the water comes to a boil, salt generously and add the greens (you may have to do this in two batches). After the water returns to a boil, boil two to four minutes until the greens are tender. Using a deep-fry skimmer or slotted spoon, transfer them to the ice water. Do not drain the hot water in the pot, as you'll use it to cook the pasta. Drain the greens, squeeze dry and chop.
2. Heat the oil over medium heat in a large, heavy nonstick skillet. Add the garlic, cook for about a minute just until fragrant, and stir in the greens. Toss in the hot pan for about a minute, just until the greens are lightly coated with oil and fragrant with garlic. Season with salt and pepper, and remove from the heat.
3. Place the ricotta in a large pasta bowl. Bring the water for the pasta back to a boil, and add the pappardelle. Cook al dente. Ladle 1/2 cup of the cooking water from the pasta into the ricotta and stir together. Drain the pasta, and toss with the ricotta, greens and cheeses. Serve at once.

Yield: Serves four.
Advance preparation: The greens, prepared through step 2, will keep for up to three days in the refrigerator.

broccoli with chili and garlic

1 pound broccoli crowns, cut into smaller florets
2 tablespoons olive oil
2 garlic cloves, minced
1/4 to 1/2 teaspoon red pepper flakes
Salt and freshly ground pepper

1. Bring a large pot of water to a boil. Season generously with salt, and add the broccoli. Cook for three minutes until tender, and transfer -- using a spider or a slotted spoon -- to a bowl of ice cold water. Let sit for a few minutes and drain. Alternatively, steam the broccoli four to five minutes.

2. Heat the oil over medium heat in a medium, nonstick skillet. Add the garlic and red pepper flakes. Cook until the garlic is fragrant, 30 seconds to a minute, and add the broccoli. Toss together for a minute, and season to taste with salt. Remove from the heat, and serve.

Yield: Serves four.
Advance preparation: You can make this through step 1 up to three days ahead. Keep the broccoli in a covered bowl in the refrigerator.
Nutrition (per serving): 101 calories; 7 grams total fat; 1 gram saturated fat; 8 grams carbohydrates; 3 grams dietary fiber; 38 milligrams sodium (does not include salt added during cooking); 3 grams protein.

rice with tofu and broccoli

 http://query.nytimes.com/gst/fullpage.html?res=9B07E4DC1F39F93AA35757C0A9669D8B63&ref=recipesforhealth

1 bunch broccoli, crowns broken into florets, stems peeled and diced
2 tablespoons canola oil or peanut oil
1/2 pound firm tofu, diced
1 to 2 tablespoons low-sodium soy sauce or Thai fish sauce
2 eggs
2 garlic cloves, minced
1 tablespoon minced ginger
1 bunch scallions, finely chopped
3 cups cooked rice, preferably brown or brown basmati
1/4 to 1/2 cup chopped cilantro

1. Steam the broccoli for four minutes until just tender, or blanch in salted boiling water for two to three minutes. Drain, rinse with cold water and set aside.
2. Heat a large skillet or wok over high heat until a drop of water evaporates on contact. Add 1 tablespoon of the oil, turn the heat to medium-high and add the tofu. Stir-fry the tofu for two to three minutes until lightly colored. Transfer to a bowl, and toss with 2 teaspoons of the soy sauce. Set aside.
3. Beat the eggs and remaining soy sauce together in a bowl.
4. Turn the heat to medium-high, and add the remaining oil, garlic, ginger and scallions. Stir-fry for 20 to 30 seconds until fragrant, and stir in the broccoli. Toss together for a minute, and add the tofu and rice. Cook, scooping up the rice and pressing it back down into the pan, for a minute or two until the rice is hot. Add the egg and soy sauce mixture and the cilantro. Continue to stir and toss until the egg is cooked, about one minute. Remove from the heat, and serve.

Yield: Serves four.
Advance preparation: The cooked rice will keep for three or four days in the refrigerator. The dish is best when made just before serving, but you could make it a few hours ahead and reheat on top of the stove if necessary.
Nutrition (per serving): 365 calories; 12 grams total fat; 2 grams saturated fat; 51 grams carbohydrates; 9 grams dietary fiber; 225 milligrams sodium (does not include salt added during cooking); 16 grams protein.

tacos with potatoes and kale

 http://www.nytimes.com/2010/04/22/health/nutrition/22recipehealth.html?ref=recipesforhealth

If you want to save time, use washed, stemmed greens that come packaged by the pound. You’ll need a little less than half of a one-pound bag. This filling isn’t spicy, so if you want spice serve it with salsa (my preference would be a green salsa).


6 cups tightly packed, coarsely chopped Swiss chard leaves or other greens such as kale, collards, mustard greens, washed well (about 6 ounces leaves)
1 pound red boiling potatoes, scrubbed and cut in 1/2-inch dice
1 tablespoon extra virgin olive oil
1 medium onion (about 5 ounces), preferably a white onion, halved and thinly sliced across the grain (about 1 cup)
Salt to taste
2 garlic cloves, minced
1/4 to 1/2 teaspoon dried oregano, preferably Mexican
1/2 cup plain low-fat yogurt
1 teaspoon cornstarch
Freshly ground pepper
2 ounces crumbled Mexican queso fresco or feta (optional)
12 corn tortillas
Green salsa (optional)

1. Heat 1 inch of water to a boil in the bottom of a steamer. I use a pasta pot with an insert for this — it’s very efficient. Place the greens in the top part of the steamer, in batches if necessary, and steam until the leaves have collapsed, three to five minutes. (I suggest five minutes for sturdy greens like kale, turnip, mustard and collards, a little less for chard.) Remove from the steamer, rinse with cold water, squeeze out extra water and chop coarsely. Set aside.
2. Add the potatoes to the steamer, and steam 10 minutes until tender. Remove from the steamer and set aside. Wrap the tortillas in a heavy kitchen towel, and place in the steamer basket. Cover tightly, steam one minute and turn off the heat. Allow to sit for 15 minutes without uncovering while you finish preparing the filling.
3. In a small bowl, combine the cornstarch and 2 tablespoons water, and stir until the cornstarch is dissolved. Stir into the yogurt and set aside.
4. Heat the olive oil over medium heat in a large, heavy skillet, and add the onion. Cook, stirring often, until it begins to soften, then turn the heat to medium-low and continue to cook until lightly colored, about 10 minutes in all. Add a generous pinch of salt, and stir in the garlic and oregano. Cook, stirring, until fragrant, 30 seconds to a minute. Stir in the greens and potatoes. Stir together for about five minutes, season with salt and pepper, and remove from the heat. Stir in the yogurt. Taste and adjust salt and pepper. Place two or three tortillas on each plate, top with the filling, sprinkle with cheese if using and fold the tortillas over the filling. Enjoy, passing the salsa on the side.

Yield: Twelve tacos, serving four to six.
Advance preparation: You can make the filling up to a day ahead, but don’t add the yogurt until you reheat it.
Nutrition information per taco (does not include optional ingredients): 86 calories; 2 grams total fat; 0 grams saturated fat; 1 milligram cholesterol; 16 grams carbohydrates; 2 grams dietary fiber; 70 milligrams sodium (does not include salt added during cooking); 3 grams protein

onion and beet salad

 http://query.nytimes.com/gst/fullpage.html?res=9903EFDB1430F935A35754C0A9669D8B63&ref=recipesforhealth

You can roast the beets and the onions at the same time (in separate pans), but watch the onions closely, as they will be bitter if they blacken too much in the oven.


2 medium size spring onions, preferably red, sliced across the grain
3 tablespoons extra virgin olive oil
1 bunch beets (about 1 pound), roasted, peeled and sliced
Salt and freshly ground pepper
1 tablespoon sherry vinegar or red wine vinegar
1/2 teaspoon balsamic vinegar
2 to 3 tablespoons finely chopped parsley or arugula
1 ounce toasted almonds, chopped (2 tablespoons chopped)


1. Preheat the oven to 425 degrees. Toss the sliced onions with 1 tablespoon of the olive oil and salt to taste, and place on a lightly oiled baking sheet. Place in the oven and roast 15 minutes, turning the onions over halfway through. They should be nicely browned and just beginning to blacken around the edges, but not charred. Remove from the heat.
2. Arrange the sliced beets on a platter. Arrange the onions over the beets. Sprinkle with salt and pepper. Whisk together the vinegars, salt and pepper to taste and the remaining olive oil. Drizzle over the onions and beets. Sprinkle on the parsley or arugula and the almonds, and serve.

Yield: Serves six.
Advance preparation: The roasted beets keep well for four or five days in the refrigerator. I find that the onions are best soon after they're roasted; the sweetness fades with time.
Nutritional information per serving: 113 calories; 9 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 7 grams carbohydrates; 2 grams dietary fiber; 42 milligrams sodium (does not include salt added during cooking); 2 grams protein

quinoa, corn and edamame salad

 http://query.nytimes.com/gst/fullpage.html?res=9C05EFD6143AF937A25754C0A9669D8B63&ref=recipesforhealth

For the salad:
1 cup quinoa, cooked
2 ears sweet corn
1 small red onion, finely diced
1 red bell pepper, cut in small dice
1/2 cup thinly sliced celery, from the tender inner stalks
4 or 5 radishes, sliced
1/2 cup fresh or thawed frozen edamame
2 ounces feta, cut in small dice (about 1/2 cup, optional)
1 jalapeño or serrano chile, minced
1/2 cup chopped cilantro

For the dressing:
2 tablespoons fresh lime juice
1 garlic clove (more to taste), finely minced or pureed
1/4 cup extra virgin olive oil
Salt to taste

1. Cut the corn kernels away from the cobs. Discard the cobs (or use for stock), and place the kernels in a steamer above 1 inch of boiling water. Cover and steam for four minutes. Remove from the heat, rinse with cold water and drain.
2. Soak the onion in cold water to cover for five minutes. Drain, rinse and drain on paper towels.
3. Combine all the salad ingredients in a large bowl. Whisk together the dressing ingredients and toss with the salad. Serve.

Yield: Serves four to six.
Advance preparation: The quinoa freezes well and the assembled salad will keep for a day in the refrigerator.
Nutritional information per serving (four servings): 359 calories; 18 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 43 grams carbohydrates; 6 grams dietary fiber; 25 milligrams sodium (does not include salt added during cooking); 10 grams protein
Nutritional information per serving (six servings): 239 calories; 12 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 29 grams carbohydrates; 4 grams dietary fiber; 17 milligrams sodium (does not include salt added during cooking); 7 grams protein

spinach omelet with parmesan

http://query.nytimes.com/gst/fullpage.html?res=9805E4DE103CF935A3575BC0A9669D8B63&ref=recipesforhealth

4 ounces baby spinach, or 1/2 pound bunch spinach, stemmed and cleaned in two rinses of water
Salt and freshly ground pepper
2 large or extra-large eggs
2 teaspoons low-fat milk
1 tablespoon chopped chives (optional)
1 teaspoon extra virgin olive oil
1 tablespoon freshly grated Parmesan

1. Wash the spinach but don't dry. Heat a large frying pan over high heat, and wilt the spinach in the water left on the leaves after washing. Remove from the heat, rinse briefly with cold water and squeeze dry. Chop medium-fine, season with salt and pepper, and set aside.
2. Break two eggs into a bowl, and beat with a fork or a whisk until frothy. Whisk in the milk, chives (if using), and salt and pepper to taste.
3. Heat an 8-inch nonstick omelet pan over medium-high heat. Add the olive oil. When the oil feels hot as you hold your hand above it, pour in the eggs, scraping every last bit into the pan. Swirl the pan to distribute the eggs evenly over the surface. Shake the pan gently, tilting it with one hand while lifting up the edges of the omelet with a spatula in your other hand. Let the eggs run underneath and set in several thin layers during the first few minutes of cooking. As soon as the eggs are set on the bottom and barely runny on top, sprinkle the Parmesan and then the spinach down the middle of the eggs. Jerk the pan quickly away from you then back toward you so that the omelet folds over onto itself.
If you don't like your omelet runny in the middle, jerk the pan again so that the omelet folds over once more. Cook for about a minute longer until heated through, shaking the pan gently.
Tilt the pan and roll out onto a plate. Serve hot.

Yield: Serves one.
Advance preparation: The wilted spinach will keep for about four days in the refrigerator in a covered bowl.
Nutritional information per serving: 235 calories; 16 grams fat; 5 grams saturated fat; 428 milligrams cholesterol; 6 grams carbohydrates; 2 grams dietary fiber; 312 milligrams sodium (does not include salt added during preparation); 18 grams protein

tomato frittata

 http://query.nytimes.com/gst/fullpage.html?res=9E06E6DE1E39F937A1575BC0A9669D8B63&ref=recipesforhealth

1 1/4 pounds ripe, locally grown tomatoes
1 or 2 garlic cloves (to taste), minced or puréed
Salt and freshly ground pepper
1 tablespoon fresh marjoram leaves or 2 teaspoons fresh thyme leaves
8 large eggs
2 tablespoons low-fat milk
1 tablespoon extra virgin olive oil

1. Divide the tomatoes into two batches. Slice one batch into rounds (about 1/3 inch thick), and seed and chop the other batch. Toss the chopped tomatoes in a bowl with the garlic and salt and pepper to taste.
2. Beat the eggs in a bowl, and stir in salt and pepper to taste, milk and half the marjoram or thyme. Stir in the chopped tomatoes.
3. Heat the olive oil over medium-high heat in a 10-inch heavy nonstick skillet. Hold your hand above it; it should feel hot. Drop a bit of egg into the pan; if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Tilt the pan to distribute the eggs evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with a wooden or plastic spatula in your other hand, so as to let layers of eggs form during the first few minutes of cooking. Once a few layers of egg have cooked, arrange the tomato slices on top of the frittata, turn the heat down to low and cover the pan. (Use a pizza pan if you don't have a lid that will fit your skillet.) Cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid and loosen the bottom of the frittata with the spatula, tilting the pan so that the bottom doesn't burn. The eggs should be just about set; cook a few minutes longer if they're not.
4. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for one to three minutes, watching carefully to make sure the top doesn't burn. (At most, it should brown very slightly and puff under the broiler.) Remove from the heat, shake the pan to make sure the frittata isn't sticking, and allow it to cool for 5 to 15 minutes. Sprinkle on the remaining marjoram or thyme. Loosen the edges with the spatula. Carefully slide from the pan onto a large round platter. Cut into wedges. Serve hot, warm, at room temperature or cold.

Yield: Four to six servings.
Advance preparation: You can prepare the tomatoes several hours before you make the frittata. Pour off the juice that accumulates in the bowl before mixing the tomatoes with the eggs. The frittata will hold in the refrigerator for up to a day.
Nutritional information per serving (four servings): 201 calories; 14 grams fat; 4 grams saturated fat; 424 milligrams cholesterol; 7 grams carbohydrates; 2 grams dietary fiber; 150 milligrams sodium (does not include salt added during preparation); 14 grams protein
Nutritional information per serving (six servings): 134 calories; 9 grams fat; 2 grams saturated fat; 282 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 100 milligrams sodium (does not include salt added during preparation); 9 grams protein

tofu with carrots and peppers

 http://query.nytimes.com/gst/fullpage.html?res=980DE3DD1F3FF934A3575AC0A9669D8B63&ref=recipesforhealth

Make sure to cut the carrots and red peppers into the same size julienne (julienne are thin strips) so that they cook at the same rate.


12 ounces firm tofu, sliced about 1/4 inch thick
1 tablespoon soy sauce (low-sodium if desired)
1 tablespoon Shao Hsing rice wine or dry sherry
2 teaspoons dark Asian sesame oil
1/4 to 1/2 teaspoon salt (to taste)
1/4 teaspoon ground pepper, preferably white pepper
1/4 teaspoon sugar
2 tablespoons peanut oil or canola oil
1 tablespoon minced garlic
1 tablespoon minced ginger
1 medium carrot, cut in 1/4-by-2-inch matchsticks (1 cup julienne)
1 medium red bell pepper, cut in 1/4-by-2-inch matchsticks (1 cup julienne)
1 cup thinly sliced mushrooms
1/4 cup thinly sliced scallions or minced red onion
1/4 cup coarsely chopped cilantro (optional)

1. Cut the tofu into 1/4-inch matchsticks and place them on paper towels. Place another paper towel on top and prepare the remaining ingredients.
2. In a small bowl or measuring cup combine the soy sauce, rice wine or sherry, and the sesame oil. Combine the salt, pepper and sugar in another small bowl. Have all the ingredients within arm's reach of your pan.
3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and swirling the pan, then add the tofu. Reduce the heat to medium and stir-fry 1 to 2 minutes, until it begins to brown. Add the garlic and ginger and stir-fry for no more than 10 seconds.
4. Swirl in the remaining oil and add the carrots, red pepper, mushrooms, and spring onion or red onion. Turn the heat to high and stir-fry for 1 minute, or until the vegetables begin to soften. Add the salt, pepper and sugar, toss together and add the soy sauce mixture. Stir-fry for 1 to 2 minutes, until the vegetables are crisp-tender, stir in the cilantro and serve.

Yield: Serves 4.
Nutritional information per serving: 175 calories; 13 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 8 grams carbohydrates; 2 grams dietary fiber; 399 milligrams sodium (271 milligrams if using low-sodium soy sauce; does not include additional salt added during cooking); 8 grams protein.

noodles with bok choy and tomatoes

http://www.nytimes.com/2010/09/10/health/nutrition/10recipehealth.html?ref=recipesforhealth

7 ounces thin rice stick noodles (1/2 of a 14-ounce package)
1/2 cup chicken or vegetable broth
1 tablespoon soy sauce (low-sodium if desired) or wheat-free tamari
1 tablespoon Shao Hsing rice wine or dry sherry
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 teaspoon red pepper flakes or 1 to 2 teaspoons minced jalapeño
2 tablespoons peanut oil or canola oil
2 eggs, beaten
3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths
1 1/2 cups cherry tomatoes, halved
Salt to taste
1/2 teaspoon sugar
1 cup coarsely chopped cilantro (can include stems), plus additional sprigs for garnish
2 teaspoons sesame oil

1. Place the noodles in a large bowl and cover with warm water. Soak for at least 20 minutes, until soft. Drain in a colander and, using kitchen scissors, cut into 6-inch lengths. Set aside within reach of your wok or pan. Combine the broth, soy sauce, and rice wine or sherry in a small bowl. Combine the garlic, ginger, and pepper flakes or minced jalapeño in another bowl. Have everything within reach of your wok or pan.
2. Heat a 14-inch flat-bottomed wok or a 12-inch skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 2 teaspoons of the oil by adding it to the sides of the pan and swirling the pan. Make sure that the bottom of the wok or pan is coated with oil and add the eggs, swirling the pan so that the eggs form a thin pancake. Cook 30 seconds to a minute, until set. Using a spatula, turn the pancake over and cook for 5 to 10 more seconds, until thoroughly set, then transfer to a plate or cutting board. Season to taste. Allow to cool, then roll up and cut into strips 1/4 inch wide. Place near the wok.
3. Swirl the remaining oil into the wok or pan and add the garlic, ginger and chili. Stir-fry no more than 10 seconds, until fragrant, and add the bok choy. Stir-fry for 1 minute, until it is bright green and the leaves are wilted, and add the broth mixture, the drained noodles, and the tomatoes. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the noodles are just tender and the tomatoes are beginning to soften. Add the cilantro and egg shreds, and the salt and sugar, and stir-fry another 30 seconds to a minute, until well combined. Add the sesame oil, stir together, and serve, garnished with cilantro sprigs if desired.
Yield: Serves four to six.

quinoa and squash gratin

http://www.nytimes.com/2010/09/21/health/nutrition/21recipehealth.html?ref=recipesforhealth

1 tablespoon extra virgin olive oil
1 medium onion, chopped
Salt to taste
2 to 3 garlic cloves (to taste), minced
1 1/2 pounds summer squash, diced
1 teaspoon fresh thyme leaves
1 teaspoon chopped fresh rosemary
Freshly ground pepper to taste
3 large eggs
1 cup cooked quinoa
1/2 cup grated Gruyère cheese (2 ounces)

1. Preheat the oven to 375 degrees. Oil a two-quart baking dish or gratin. Heat the olive oil over medium heat in a large, heavy skillet, and add the onion. Cook, stirring, until tender, about five minutes. Add a generous pinch of salt and the garlic. Cook, stirring, until fragrant, 30 seconds to a minute. Add the summer squash, thyme and rosemary. Cook, stirring often, until the squash is tender but not mushy, about 10 minutes. Season to taste with salt and pepper, and remove from the heat.
2. Beat the eggs in a large bowl, and stir in the squash mixture, the cooked quinoa and the cheese. Mix well and season, then scrape into the baking dish. Place in the oven, and bake 35 minutes or until it’s set and the top is lightly browned. Serve hot, warm or room temperature.

Yield: Serves four to six.
Advance preparation: You can prepare the squash through Step 1 up to a day or two before you assemble the gratin. The gratin will keep for four or five days in the refrigerator and reheats well.
Nutritional information per serving (four servings): 220 calories; 12 grams fat; 4 grams saturated fat; 173 milligrams cholesterol; 16 grams carbohydrates; 3 grams dietary fiber; 103 milligrams sodium (does not include salt added during cooking); 13 grams protein
Nutritional information per serving (six servings): 146 calories; 8 grams fat; 3 grams saturated fat; 116 milligrams cholesterol; 11 grams carbohydrates; 2 grams dietary fiber; 69 milligrams sodium (does not include salt added during cooking); 8 grams protein

quinoa with vegetables and tofu

http://www.nytimes.com/2010/09/23/health/nutrition/23recipehealth.html?ref=recipesforhealth&pagewanted=print

can substitute cooked quinoa here for rice. You can use either regular or royal red quinoa for this dish.

1/2 pound firm tofu, drained and sliced about 1/2 inch thick
2 broccoli crowns, broken into florets
Salt to taste

1 tablespoon soy sauce (regular or low-sodium)
1 tablespoon fish sauce (may substitute soy sauce)
2 teaspoons dark Asian sesame oil
1 tablespoon minced garlic
1 tablespoon minced ginger
2 tablespoons peanut oil or canola oil
1 medium red bell pepper, cut in thin strips
3/4 pound (2 medium) baby bok choy, trimmed, washed and dried, cut in 1-inch lengths
1 bunch scallions, sliced very thin
5 cups cooked quinoa (1 1/3 cups uncooked)

1. Place the tofu slices on paper towels. Place another paper towel on top, and prepare the remaining ingredients.
Cut the tofu slices into 1/2-inch dice. Meanwhile, bring a medium pot of water to a boil, and add the broccoli. Boil one minute, and transfer at once to a bowl of ice water. Drain and dry on paper towels.


2. In a small bowl or measuring cup, combine the soy sauce, fish sauce and sesame oil. Combine the garlic and ginger in another small bowl. Have all the ingredients within easy reach of your pan.

3. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in a tablespoon of the oil by adding it to the sides of the pan and tilting the pan. Add the tofu. Reduce the heat to medium, and stir-fry one to two minutes until it begins to brown. Add the garlic and ginger, and stir-fry for no more than 10 seconds. Add the pepper and bok choy, and stir-fry for one minute. Add the broccoli, and stir-fry for one minute.

4. Swirl in the remaining oil, and add the scallions, quinoa and the soy sauce mixture. Stir-fry, scooping the ingredients up from the bottom of the wok, for about one minute until heated through and fragrant. Serve at once.

Yield: Serves four.
Advance preparation: Cooked quinoa will keep for three or four days in the refrigerator.
Nutritional information per serving: 402 calories; 16 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 50 grams carbohydrates; 9 grams dietary fiber; 657 milligrams sodium (does not include salt added during cooking); 16 grams protein

noodles with zucchini, tomatoes and mint

http://www.nytimes.com/2010/09/29/health/nutrition/29recipehealth.html?ref=recipesforhealth

2 tablespoons extra virgin olive oil
1 to 2 garlic cloves (to taste), minced
1 pound zucchini, cut in 1/4-inch dice
1 pound tomatoes, peeled, seeded* and cut in 1/4-inch dice, or 1 14-ounce can diced tomatoes, partially drained
Salt and freshly ground pepper to taste
7 to 8 ounces thin rice sticks
3 to 4 tablespoons chopped fresh mint
1/4 cup freshly grated Parmesan or pecorino or crumbled feta (optional)
* To seed the tomatoes, cut the tomatoes in half along the equator, place a strainer over a bowl and seed the tomatoes into the strainer. Rub the gelatinous seed pods against the strainer to extract flavorful juice, and discard the seeds.
 
1. Bring a large pot of water to a boil. Meanwhile, place the rice sticks in a large bowl, and cover with hot water. Let sit 20 minutes, until pliable. Drain and cut the noodles in half, into roughly 6- to 8-inch lengths, with kitchen scissors.
2. While the rice sticks are soaking, heat 1 tablespoon of the olive oil over medium heat in a wide, heavy skillet, and add the garlic. Cook, stirring, until fragrant, about 30 seconds, and add the zucchini. Cook, stirring, until the zucchini begins to soften and the skin becomes bright green, about three minutes. Add the tomatoes with juice and salt and pepper to taste. Cook, stirring often, for 6 to 10 minutes until the zucchini is tender and the tomatoes have begun to break down. Remove from the heat, taste and adjust seasonings, and set aside.
3. When the water comes to a boil, salt generously and add the rice sticks. Boil one minute and drain. Toss with the zucchini and tomato mixture, the remaining olive oil and the mint. Serve, passing the cheese for people to sprinkle on at the table.

Yield: Serves four.
Advance preparation: The zucchini-tomato mixture can be cooked several hours ahead and reheated. If it seems dry, add a little pasta cooking water. The soaked noodles will keep for three or four days in the refrigerator.
Nutritional information per serving: 289 calories; 7 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 49 grams carbohydrates; 4 grams dietary fiber (7 grams if using brown rice noodles); 17 milligrams sodium (does not include salt added during preparation); 6 grams protein

noodles with tofu and peppers

 http://www.nytimes.com/2010/10/01/health/nutrition/01recipehealth.html?ref=recipesforhealth

7 to 8 ounces thin rice stick noodles
1/2 cup reduced-sodium chicken or vegetable broth
1 tablespoon low-sodium soy sauce
1 tablespoon Shao Hsing rice wine or dry sherry
2 teaspoons Asian sesame oil
3/4 pound tofu, cut in 1/2-by-1-inch dominoes and blotted dry
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 teaspoon red pepper flakes, or 1 to 2 teaspoon minced jalapeño
1 green bell pepper, cut in thin julienne
1 red bell pepper, cut in thin julienne
2 tablespoons peanut oil or canola oil
1 bunch scallions, trimmed and sliced very thin
1/2 cup chopped cilantro
Salt to taste
1/2 teaspoon sugar

1. Place the noodles in a large bowl, and cover with warm water. Soak for at least 20 minutes, until soft. Drain in a colander, and cut into 6- to 8-inch lengths with kitchen scissors. Set aside, within reach of your wok or pan. Combine the broth, soy sauce, rice wine or sherry, and sesame oil in a small bowl. Combine the garlic, ginger and pepper flakes or minced jalapeño in another bowl. Have everything within reach of your wok or pan.
2. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates from the surface within a second or two. Swirl in 1 tablespoon of the oil by adding it to the sides of the pan and tilting the pan side to side. Add the tofu. Reduce the heat to medium-high, and stir-fry one to two minutes until the tofu begins to brown. Add the garlic, ginger and chili, and stir-fry for no more than 10 seconds. Add the peppers, and stir-fry two minutes. Add the broth mixture, the drained noodles, the scallions, salt and sugar. Stir-fry one to two minutes until the noodles are just tender and the broth has been absorbed. Add the cilantro, and stir-fry another 30 seconds to a minute until well combined. Serve.

Yield: Serves four.
Nutritional information per serving: 386 calories; 13 grams fat; 2 grams saturated fat; 0 milligrams cholesterol; 52 grams carbohydrates; 5 grams dietary fiber (8 grams if using brown rice noodles); 163 milligrams sodium (does not include salt added during preparation); 13 grams protein

scrambled eggs with zucchini

http://www.nytimes.com/2010/10/21/health/nutrition/21recipehealth.html?ref=recipesforhealth

2 medium zucchini (about 10 ounces)
1 tablespoon extra virgin olive oil
1 or 2 garlic cloves, minced (optional)
Salt and freshly ground pepper
6 eggs
2 tablespoons low-fat (2 percent) milk
2 tablespoons minced chives
Optional: 1 medium avocado, diced or sliced, for garnish

1. Grate the zucchini on the large holes of a box grater or in a food processor.
2. Heat the olive oil over medium-high heat in a large, heavy nonstick pan. Add the zucchini. Cook, stirring often, until it wilts, about three minutes. Add the garlic, if using, and continue to cook, stirring, for another minute or two until the mixture is very fragrant. Season to taste with salt and pepper. Turn the heat down to medium.
3. Beat the eggs in a medium bowl. Add the milk and salt and pepper to taste, and whisk together. Stir in the chives. Add to the pan with the zucchini, and cook, stirring every few seconds with a wooden spoon or a rubber spatula, until the eggs are scrambled. Remove from the heat and serve, garnished, if you wish, with diced or sliced avocado.

Yield: Serves four.
Advance preparation: The dish can be prepared through Step 2 several hours before scrambling the eggs. Reheat until the zucchini is sizzling, and proceed with the recipe.
Nutritional information per serving: 158 calories; 11 grams fat; 3 grams saturated fat; 318 milligrams cholesterol; 4 grams carbohydrates; 1 gram dietary fiber; 117 milligrams sodium (does not include salt added during preparation); 11 grams protein

pasta with tomatoes and beans

 http://www.nytimes.com/2010/12/09/health/nutrition/09recipehealth.html?ref=recipesforhealth

2 tablespoons extra virgin olive oil
1 small onion, finely chopped
2 garlic cloves, minced
1 14-ounce can chopped tomatoes, with juice
Pinch of sugar
Salt and freshly ground pepper
1 15-ounce can cannellini beans, drained and rinsed
4 sage leaves or basil leaves, cut in slivers (optional)
3/4 pound pasta, any shape
1/4 cup freshly grated Parmesan (optional)

1. Bring a large pot of water to a boil.
2. Meanwhile, heat the olive oil over medium heat in a large skillet or saucepan. Add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, and stir together until fragrant, about 30 seconds. Add the tomatoes with juice and a pinch of sugar. Raise the heat slightly, and cook, stirring, until the tomatoes are bubbling vigorously. Lower the heat to medium-low, and cook gently, stirring and mashing the tomatoes often with the back of your spoon until they have cooked down into a thick, fragrant sauce, 15 to 20 minutes. Stir in the beans and the herbs, and season to taste with salt and pepper. Keep warm.
3. When the pasta water comes to a boil, salt generously and add the pasta. Cook al dente, following the recommendations on the package but checking about a minute before the indicated time. When the pasta is just about done, check to see if the tomato sauce seems dry. If so, add up to 1/4 cup of the pasta water to the pan and stir. Drain the pasta, toss with the sauce and serve, passing the cheese for sprinkling.

Yield: Serves four.
Advance preparation: You can make the sauce several hours ahead of serving.
Nutritional information per serving: 493 calories; 9 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 86 grams carbohydrates; 7 grams dietary fiber; 431 milligrams sodium (does not include salt added during preparation); 16 grams protein

potato and onion frittata

http://www.nytimes.com/2010/12/17/health/nutrition/17recipehealth.html?ref=recipesforhealth

This dish is based on the classic omelet of Spain, tortilla española. In the authentic dish, the potatoes are fried, and most recipes call for copious amounts of oil. In this version, I steam the potatoes to cut down on oil and use a waxier variety of potato with a lower glycemic index. Waxier potatoes also have a better texture when steamed instead of fried.

1 pound boiling potatoes, peeled if desired and cut in small dice (1/2 to 3/4 inch)
2 tablespoons extra virgin olive oil
1 medium yellow or red onion, finely chopped
Salt and freshly ground pepper to taste (about 3/4 teaspoon)
6 large eggs

1. Steam the potatoes until tender, about eight minutes, and set aside.
2. Meanwhile, heat 1 tablespoon of the olive oil over medium heat in a heavy 10-inch nonstick skillet, and add the onions and a generous pinch of salt. Cook, stirring, until tender but not browned, about five minutes. Add the potatoes to the pan, and toss together gently so that the potatoes don’t break apart. Season generously with salt and pepper. Remove from the heat.
3. Beat the eggs in a bowl, and add 1/2 teaspoon salt and a generous amount of freshly ground pepper. Stir in the potatoes and onions.
4. Return the pan to the stove, and heat the remaining olive oil over medium-high heat. Drizzle in a drop of egg; when it sizzles and cooks at once, scrape the eggs and vegetables back into the pan. Shake the pan gently while you lift the edges of the frittata, and tilt the pan to let egg run underneath and set. When the bottom of the frittata has set, turn the heat to low and cover the pan. Cook gently for 10 minutes. Meanwhile, heat the broiler.
5. Uncover the pan, and slide under the broiler for a minute or two (watch closely) to set the top. Remove from the heat. Let the tortilla set in the pan for a few minutes, then slide out onto a serving plate. Allow to cool to room temperature, and cut into small diamonds to serve as hors d’oeuvres.

Variations: You can add other vegetables to this to make beautiful tapas. Try 1 cup thawed frozen peas, 1 cup diced steamed carrots or 1/2 to 1 cup chopped blanched greens. Stir into the eggs with the potatoes.

Yield: Serves 10 as a tapa.
Advance preparation: Tortilla española is usually served at room temperature, so you can make this hours before serving. You can even make it a day ahead and refrigerate it, but be sure to allow it to come to room temperature before serving.
Nutritional information per serving: 103 calories; 6 grams fat; 1 gram saturated fat; 127 grams cholesterol; 9 grams carbohydrates; 1 gram dietary fiber; 45 milligrams sodium (does not include salt added during preparation); 5 grams protein

kale salad with apples, cheddar and almonds

http://www.nytimes.com/2010/12/31/science/31recipehealthnew.html?ref=recipesforhealth

For a kale salad to be successful, use the most tender kale you can find and cut it into very thin filaments or chop it very finely (or both). Curly kale and Russian kale are more tender than black leaf kale.

4 cups very finely chopped or slivered curly kale or Russian kale (about 6 ounces on the stem, or half of a 3/4-pound bunch, stemmed and washed in two rinses of water)
2 tablespoons coarsely chopped toasted almonds
1 apple, sweet, like a Fuji, or a sweet-tart, like a Gala, Braeburn or Pink Lady, cored and cut in 1/4-inch dice
1 ounce sharp Cheddar cheese, cut in 1/4-inch dice
2 tablespoons fresh lemon juice
Salt to taste
1 very small garlic clove, puréed
5 tablespoons extra virgin olive oil
2 tablespoons freshly grated Parmesan

1. Combine the kale, almonds, apple and Cheddar in a large bowl.
2. Whisk together the lemon juice, salt, garlic and olive oil. Add to the salad, and toss well. Sprinkle the Parmesan over the top, and serve.

Yield: Serves four to six.
Advance preparation: This salad benefits from tossing with the dressing about 15 minutes before you serve it. The kale will soften in the dressing.
Nutritional information per serving (four servings): 265 calories; 22 grams fat; 4 grams saturated fat; 10 milligrams cholesterol; 15 grams carbohydrates; 3 grams dietary fiber; 112 milligrams sodium (does not include salt added during preparation); 6 grams protein
Nutritional information per serving (six servings): 177 calories; 15 grams fat; 3 grams saturated fat; 7 milligrams cholesterol; 10 grams carbohydrates; 2 grams dietary fiber; 75 milligrams sodium (does not include salt added during preparation); 4 grams protein

soba with sweet potatoes, cabbage and spinach

 http://www.nytimes.com/2011/01/26/health/nutrition/26recipehealth.html?ref=recipesforhealth

6 cups kombu dashi, chicken stock or vegetable stock
Salt to taste
6 ounces Japanese soba noodles, cooked and tossed with 1 tablespoon sesame oil
1 large or 2 small sweet potatoes (about 3/4 pound), peeled and sliced about 1/4 inch thick (cut in half lengthwise first if fat)
2 cups shredded cabbage
1 6-ounce bag baby spinach, rinsed
2 tablespoons minced chives
Note: Sweet potatoes may be labeled as yams. Look for dark orange flesh.


1. Bring the stock to a simmer. Taste and adjust seasoning, adding salt if desired. Add the sweet potatoes and cabbage, and simmer 15 minutes until the vegetables are tender.
2. If the noodles have been refrigerated, warm them by placing them in a strainer and dipping the strainer into the simmering broth. Then distribute the noodles among four to six soup bowls. Add the spinach to the stock. Cover, and turn off the heat. Leave for three minutes. Ladle the soup into the bowls, taking care to distribute the vegetables evenly. Sprinkle the chives over each serving, and serve.


Yield: Serves four as a main dish, six as a starter.
Advance preparation: The noodles can be cooked ahead of serving and kept in the refrigerator for a couple of days. The stock can also be made a day or two ahead.
Nutritional information per serving (four servings): 265 calories; 4 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 51 grams carbohydrates; 6 grams dietary fiber; 155 milligrams sodium (does not include salt to taste); 10 grams protein
Nutritional information per serving (six servings): 177 calories; 3 grams fat; 0 grams saturated fat; 0 milligrams cholesterol; 34 grams carbohydrates; 4 grams dietary fiber; 103 milligrams sodium (does not include salt to taste); 6 grams protein

maple pecan sweet potatoes

 http://www.nytimes.com/2011/01/25/health/nutrition/25recipehealth.html?ref=recipesforhealth

3 large sweet potatoes (about 2 1/4 pounds), scrubbed
3 tablespoons maple syrup
3 tablespoons lime juice
3/4 cup water
1/4 cup chopped pecans
Note: Sweet potatoes may be labeled as yams. Look for dark orange flesh.

1. Preheat the oven to 350 degrees. Oil a baking dish large enough to accommodate the sweet potatoes in a single layer. Cut the sweet potatoes in half lengthwise, then into wedges if they’re fat. Combine the maple syrup, lime juice and water, and toss with the sweet potatoes in the baking dish until they are thoroughly coated. Cover the dish tightly with foil, and bake 45 minutes until tender.
2. Turn up the heat to 425 degrees. Uncover the dish, baste the sweet potatoes with the syrup in the baking dish and sprinkle on the pecans. Continue to bake uncovered until the sweet potatoes are thoroughly tender, about 15 minutes. Remove from the heat and serve, or allow to cool slightly before serving.

Yield: Serves four.
Advance preparation: You can make this a day ahead of serving. Reheat in a nonstick skillet until the sweet potatoes caramelize.
Nutritional information per serving: 285 calories; 5 grams fat; 0 grams saturated fat; 0 milligrams cholesterol; 57 grams carbohydrates; 9 grams dietary fiber; 140 milligrams sodium (does not include salt to taste); 5 grams protein

spicy sweet potatoes

http://www.nytimes.com/2011/01/27/health/nutrition/27recipehealth.html?ref=recipesforhealth

2 tablespoons extra virgin olive oil
1 large red onion, halved and sliced thin across the grain
Salt
2 garlic cloves, minced
1 tablespoon plus 1 teaspoon sweet paprika
1/2 teaspoon cayenne (more to taste)
2 tablespoons tomato paste
4 large sweet potatoes (about 3 pounds), peeled and quartered or cut in sixths if fat
1/2 cup dry white wine
Water as needed
Note: Sweet potatoes may be labeled as yams. Look for dark orange flesh.


1. Heat the olive oil over medium heat in a large, heavy lidded skillet or Dutch oven. Add the onion and a generous pinch of salt. Cook, stirring, until tender, about 5 minutes. Add the garlic and cook, stirring, until fragrant, 30 seconds to a minute. Stir in the paprika, cayenne and tomato paste, and cook, stirring, until the tomato paste turns a rusty color, about one minute.
2. Add the sweet potatoes, and stir for about a minute until coated with the onion and spice mixture. Add the white wine, enough water to cover the sweet potatoes halfway (1 1/2 to 2 cups), and salt to taste. Bring to a boil, lower the heat to medium-low, cover and simmer 30 to 40 minutes until the potatoes are tender and the sauce thick. Taste and adjust salt.
If the sauce is still watery once the sweet potatoes are thoroughly cooked, do not adjust salt right away. Carefully remove the sweet potatoes to a platter using tongs. Turn up the heat, and reduce the sauce until thick.
Adjust salt, and pour the sauce over the sweet potatoes. Remove from the heat, and let stand for 5 to 10 minutes before serving.

Yield: Serves six.
Advance preparation: You can make this a day or two ahead of serving; reheat gently on top of the stove or in a medium oven.
Nutritional information per serving: 233 calories; 5 grams fat; 1 gram saturated fat; 0 milligrams cholesterol; 41 grams carbohydrates; 7 grams dietary fiber; 128 milligrams sodium (does not include salt to taste); 4 grams protein

beets, quinoa and yogurt

 http://www.nytimes.com/2011/02/03/health/nutrition/03recipehealth.html?ref=recipesforhealth

2 tablespoons extra virgin olive oil
2 allspice berries, ground (about 1/8 teaspoon freshly ground allspice)
1/4 teaspoon freshly ground nutmeg
1/8 teaspoon freshly ground cardamom seeds
3 cloves, ground (1/8 teaspoon freshly ground cloves)
1/2 teaspoon ground cinnamon
1 teaspoon freshly ground coriander seeds
3 cups cooked quinoa (either red or regular; 3/4 cup uncooked)
Salt and freshly ground black pepper to taste
5 to 6 roasted beets, yellow, red or a combination; peeled and sliced
1 cup drained yogurt
2 garlic cloves
1/4 cup chopped walnuts

To save time, grind all of the spices together in a spice mill.

1. Preheat the oven to 350 degrees. Oil a 2-quart baking dish or gratin. In a medium saucepan or a large, heavy skillet, heat 1 tablespoon of the olive oil, and add the spices. When they begin to sizzle, add the cooked quinoa. Stir together for one minute, and remove from the heat. Taste and adjust salt. Transfer to the baking dish, and spread in an even layer.
2. Arrange the sliced beets over the quinoa. Drizzle on the remaining olive oil, cover and place in the oven for 20 minutes or until hot. Meanwhile, place the garlic in a mortar and pestle with a generous pinch of salt, and mash to a paste. Whisk or stir into the drained yogurt.
3. Remove the quinoa and beets from the oven, and top with dollops of yogurt. Sprinkle with the walnuts, and serve.

Yield: Serves four to six.
Advance preparation: The cooked quinoa and the roasted beets will keep for three to four days in the refrigerator. You can assemble the casserole without the yogurt up to a day in advance. Cover tightly and refrigerate.
Nutritional information per serving (four servings): 370 calories; 15 grams fat (2 grams saturated fat); 2 milligrams cholesterol; 48 grams carbohydrates; 8 grams dietary fiber; 134 milligrams sodium (does not include salt to taste); 14 grams protein
Nutritional information per serving (six servings): 247 calories; 10 grams fat (1 gram saturated fat); 1 milligram cholesterol; 32 grams carbohydrates; 5 grams dietary fiber; 89 milligrams sodium (does not include salt to taste); 9 grams protein

carrots and lentils

 http://www.nytimes.com/2011/03/08/health/nutrition/08recipehealth.html?adxnnl=1&ref=nutrition&adxnnlx=1300024888-Acom8yk8tl5ZTrUhGAy5RQ

This is an adaptation of a Turkish recipe, a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.

1 cup brown, green or black lentils, rinsed
3 cups water
1/4 cup extra virgin olive oil
1 onion, halved lengthwise, then sliced thin across the grain
1 teaspoon coriander seeds
4 garlic cloves, minced
1 1/2 pounds carrots, peeled and sliced thin (about 4 cups sliced)
1 tablespoon tomato paste dissolved in 1 cup water
1 teaspoon sugar
Salt to taste
1/2 cup chopped fresh mint

1. Combine the lentils with 3 cups water in a saucepan, and bring to a boil. Reduce the heat, cover and simmer for 15 minutes. Set a strainer over a bowl, and drain.
2. Heat the oil over medium heat in a heavy casserole or skillet. Add the onion and coriander seeds. Cook, stirring, until the onion is tender, about five minutes. Add the garlic and carrots and salt to taste. Cook, stirring, for two to three minutes until the carrots begin to soften. Stir in the dissolved tomato paste, sugar and lentils. Add 1 to 1 1/2 cups of the cooking water from the lentils (enough to cover the lentils), salt to taste and half the mint. Bring to a simmer, and simmer uncovered for 15 to 20 minutes until the lentils are tender and much of the liquid has evaporated. Taste and adjust salt. Remove from the heat, sprinkle on the remaining mint and serve, or allow to cool and serve at room temperature with cooked whole grains, like bulgur or quinoa.

Yield: Serves four to six.
Advance preparation: This will keep for three to four days in the refrigerator. The dish is delicious served at room temperature.
Nutritional information per serving (four servings): 380 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 51 grams carbohydrates; 17 grams dietary fiber; 140 milligrams sodium (does not include salt to taste); 15 grams protein
Nutritional information per serving (six servings): 253 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 34 grams carbohydrates; 12 grams dietary fiber; 93 milligrams sodium (does not include salt to taste); 10 grams protein

baked beans with mint, peppers and tomatoes

http://www.nytimes.com/2011/03/07/health/nutrition/07recipehealth.html?emc=eta1


1 pound borlotti or pinto beans, rinsed, picked over and soaked, if desired, in 2 quarts water for six hours or overnight
1 dried or fresh hot red chili pepper
Salt
2 medium onions, chopped
1/4 cup extra virgin olive oil
3 large garlic cloves, minced or pressed
2 red bell peppers, chopped
2 teaspoons paprika
1 14-ounce can chopped tomatoes with juice
2 tablespoons tomato paste
Freshly ground pepper
2 tablespoons chopped fresh mint, plus additional for garnish

1. If you have soaked the beans, drain them over a bowl and use the soaking water for cooking. Combine with enough water to cover by two inches in a large, ovenproof casserole or Dutch oven. Add the dried chili, bring to a boil, reduce the heat and simmer 45 minutes to an hour until the beans are tender but intact. Stir in salt to taste.
2. While the beans are simmering, heat the oven to 300 degrees and prepare the remaining vegetables. Heat the oil over medium heat in a large, heavy frying pan. Add the onions. Stir together, cover and cook, stirring occasionally, for 15 minutes until lightly browned. Stir in the garlic, the red peppers and a pinch of salt, and cook, stirring, for five minutes until the peppers are just tender and the mixture is fragrant. Add the paprika, tomatoes and tomato paste, and cook, stirring often, until the tomatoes have cooked down a little, five to 10 minutes. Remove from the heat, and add this mixture to the beans. Add freshly ground pepper and the mint, and blend the mixture thoroughly. Taste and adjust salt.
3. Place the beans in the oven, and bake, covered, for 1 1/2 hours until very tender and the broth has reduced to a thick sauce. Stir and check from time to time to make sure the beans are covered with liquid. Add hot water if necessary. Garnish with additional mint and serve, or allow to cool and serve warm.
Yield: Serves six.
Advance preparation: The beans can be prepared through Step 2 up to a day before you bake them. The baked beans will keep for three to five days in the refrigerator.
Nutritional information per serving: 384 calories; 2 grams saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 58 grams carbohydrates; 19 grams dietary fiber; 125 milligrams sodium (does not include salt to taste); 18 grams protein