These light, healthy recipes are a delicious way to start the spring—enjoy!
Israeli (Pearl) Couscous Stuffed Eggplant
Make this versatile vegetarian dish with the spring vegetables of your choice for a lovely dinner or lunch.
INGREDIENTS
Vegetables
4 small eggplants, cut in half lengthwise
2 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
1/2 yellow onion, chopped
3 tablespoons fresh parsley, chopped, divided
1/2 cup whole wheat Israeli (pearl) dry couscous
1/2 cup plus 1 tablespoon water
1 1/2 cup assorted vegetables, chopped
1 cup canned white cannelloni beans (or chickpeas)
Spices
1/2 teaspoon garlic powder
1/2 teaspoon turmeric
1/2 teaspoon oregano
1/4 teaspoon ground black pepper
Smoked paprika, a pinch
1/4 teaspoon salt
1/4 teaspoon chili powder
Optional: Feta or goat cheese
PREPARATION
Preheat oven to 375°F
Line a baking sheet with parchment paper
Eggplant
Lightly coat cut side of eggplant with 1 tablespoon of the olive oil. Place cut side up on the baking sheet. Place in oven and roast 20 minutes. Turn eggplant over and roast for another 15 minutes. Remove from the oven and set aside.
Couscous
Prepare the couscous while the eggplant is in the oven:
In a skillet, heat 1/2 tablespoon of the olive oil over medium heat. Add garlic, onion, and parsley to the heated oil and sauté until the onions are translucent. Do not let the garlic brown. Remove from the heat and set aside onion mixture on a small plate.
In the same skillet, toast couscous over medium heat until lightly brown. Mix the garlic, onion, parsley mixture into the couscous and add the water. Bring to a boil and reduce heat to simmer. Cover and cook for 6 minutes until the couscous has absorbed all the liquid. Remove from heat and allow couscous to sit for 3 minutes. Place the prepared couscous in a bowl and set aside.
Heat 1/2 tablespoon of the olive oil in the skilled and add the chopped assorted vegetables of your choice. Sauté the vegetables until they are softened.
Return the couscous to the skillet with the vegetables. Stir in the beans and spices. Cook until warm, another 3-5 minutes.
ASSEMBLING
While the couscous and vegetable mixture cooks, gently scoop the flesh out of the roasted eggplant keeping the shell intact, using a spoon or knife. Add the eggplant flesh to the couscous mixture in the skillet and let it heat through.
Spoon the couscous-and-vegetable mixture into the hollowed out eggplant shells. Top with chopped parsley and the cheese, if you are using it.
Place the filled eggplants on the baking sheet and return to the oven. Roast for another 10 minutes, placing under the broiler for the last 2 minutes for an extra crispy top.
Serve warm
Spring Vegetable Soup
This soup is nutritious and easy to make with fresh vegetables and spices—ideal for lunch or as a first course for dinner.
INGREDIENTS
7 cups of water
10 small red potatoes, quartered
2 medium carrots, sliced 1/4 inch thick
2 celery ribs, sliced 1/4 inch thick
1 medium onion, coarsely chopped
1 large leek, sliced 1/4 inch thick
1/2 tablespoon kosher salt
1 lb green beans, cut into 1-inch lengths (or frozen peas)
2 tablespoon fresh parsley leaves, chopped
1 tablespoon fresh tarragon, chopped Freshly ground pepper
PREPARATION
In a large pot, combine the water with the red potatoes, carrots, celery, onion, and leek. Bring to a boil.
Add the salt and simmer over moderately low heat for 30 minutes.
Add the green beans and simmer until tender, 3 minutes.
Stir in the parsley and tarragon. Season with pepper and serve.
163 calories per serving | 4 servings per recipe
Chicken Fricassee
A “fricassee” is a lighter version of a stew that dates back to ancient times. This recipe is healthy, and satisfying. Start with a salad or serve with vegetables.
INGREDIENTS
3 teaspoons safflower oil, divided
1 leek, trimmed and sliced
8 oz white mushrooms, sliced
2 cloves garlic, minced
Salt and pepper to taste
1/4 cup of whole wheat pastry flour (or white whole wheat flour)
4 boneless, skinless chicken breasts (4 oz each)
1 1/4 cup low sodium chicken broth
3 tablespoon fresh tarragon, chopped and divided
1 teaspoon white wine vinegar (or lemon juice
PREPARATION
In a 12-inch nonstick skillet, heat 1 teaspoon of the oil on medium high. Add the leek, stirring occasionally, until liquid has evaporated.
Reduce heat to medium-low. Add garlic and the mushrooms. Cook for about 2 minutes until the mushrooms are barely brown and the garlic has softened.
Remove from heat; transfer mixture to a bowl, and set aside.
Wipe skillet with paper towel.
Prepare the chicken by patting dry with a paper towel. Season both sides with salt and pepper. Thoroughly coat each chicken breast with flour.
Add the remaining 2 teaspoons of oil to the skillet and heat on medium-high.
Cook the chicken until lightly browned on both sides, about 3 minutes per side.
Add broth and 2 tablespoons of the fresh tarragon.
When liquid starts to bubble, reduce heat and simmer for 3 minutes.
Turn chicken and simmer until it is cooked through, 3 to 4 more minutes.
Place each chicken breast on a plate (4 servings).
As broth continues to simmer, return mushroom mixture to the skillet.
Simmer for 2 to 3 minutes for flavors to combine.
Stir in vinegar or lemon juice. Remove skillet from heat. Spoon the sauce over each chicken breast.
Sprinkle with the remaining tablespoon of tarragon and serve
225 calories per serving | 4 servings per recipe