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Slow-Cooked Salmon

Slow-cooked Salmon
Photo: Liz Andrew/Styling: Erin McDowell
2 servings
20 min
20 min
45 min
Photo: Liz Andrew/Styling: Erin McDowell

Don’t be deterred by the word slow. This salmon recipe is not some sluggish affair (you won’t need that countertop cooker; you’ll eat dinner before midnight). In fact, our “slow-cooked” salmon is only in the pan for about 25 minutes, and the issue of speed (or lack thereof) refers only to the cooking method. Here, you start with cold oil and a delicious blend of lemon zest, smoked paprika and fresh dill–and end with an incredibly tender fish that’s bursting with explosive flavor. The skin gets crispy, the interior is fully cooked and the surface remains sashimi pink.

548 calories

43g fat

4g carbs

35g protein

1g sugars

Two 6-ounce salmon fillets, skin on

Kosher salt

Freshly ground black pepper

1 teaspoon smoked paprika

½ teaspoon fennel seeds, lightly crushed

1 lemon, zested then halved

¼ cup fresh chopped dill

3 tablespoons extra-virgin olive oil

1. Season each piece of salmon with salt, pepper, ½ teaspoon paprika, ¼ teaspoon crushed fennel seeds, half the lemon zest and half the dill. Squeeze a lemon half over each fillet.

2. Pour the olive oil into a large skillet. Add the salmon fillets, being careful not to overcrowd them. Turn the heat to the lowest setting and allow the salmon to cook, undisturbed, for 20 to 25 minutes. The internal temperature should read 140°, and the salmon should be relatively firm to the touch. The sides of the salmon will be completely opaque, but the top will still be bright pink.

3. Gently remove the salmon with a spatula and transfer to a paper-towel-lined plate to drain off any excess oil. Transfer the salmon to dinner plates and serve immediately.

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Bizarre Love Triangle

Bizarre Love Triangle
Photo: Liz Andrew/Styling: Erin McDowell
6 servings
25 min
25 min
45 min
https://d3d127vhjgkwcw.cloudfront.net/images/articles/2019_01/Broccoli_Rabe_With_Chickpeas_And_Ricotta_Recipe.jpg
Photo: Liz Andrew/Styling: Erin McDowell

Bread and jam. Bacon, lettuce and tomato. Peanut butter and a drizzle of chocolate sauce on a spoon (right?). You gotta love a perfect food pairing. Along those lines, a new love triangle recently grabbed our attention: spicy broccoli rabe mixed with starchy chickpeas and topped with a dollop of creamy fresh ricotta. It’s a vegetarian meal, but that didn’t stop our meat-loving friends from asking for seconds.

215 calories

11g fat

19g carbs

11g protein

4g sugars

1 bunch broccoli rabe, trimmed (see Finishing Touches, below)

2 tablespoons extra-virgin olive oil

2 shallots, thinly sliced

2 garlic cloves, thinly sliced

1½ cups cooked chickpeas

1 lemon, zested and juiced

1 teaspoon red-pepper flakes, or more to taste

Kosher salt

1 cup ricotta cheese

1. Blanch the broccoli rabe: Bring a large pot of salted water to a boil. Drop in the broccoli rabe and cook until it just begins to become tender, about 2 minutes. Transfer the broccoli rabe from the pot to a bowl of ice water. Drain well and reserve.

2. In a large sauté pan, warm the olive oil over medium heat. Add the shallots and garlic and cook until fragrant, 1 to 2 minutes. Add the broccoli rabe and sauté until tender and heated through, 4 to 6 minutes. Toss in the chickpeas and season with lemon zest, lemon juice, red-pepper flakes and salt.

3. To serve, divide the broccoli rabe mixture evenly onto six plates, and top each with 3 to 4 tablespoons of ricotta cheese. Serve immediately.

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Recipes

Spicy Whole Roasted Cauliflower

Spicy Whole Roasted Cauliflower
Photo: Liz Andrew/Styling: Erin McDowell
6 servings
50 min
50 min
1 hr 30 min
Erin McDowell

Roasted cauliflower? Been there, done that. But roasting a whole head of cauliflower? Now we’ve got your attention. This recipe has you slathering cauliflower in a spicy yogurt marinade and roasting it at a high temperature. The result is an amazingly delicious dish that’s as dramatic in presentation as it is easy in preparation.

128 calories

7g fat

11g carbs

8g protein

5g sugars

1 tablespoon vegetable oil

1 head cauliflower

1½ cups plain Greek yogurt

1 lime, zested and juiced

2 tablespoons chile powder

1 tablespoon cumin

1 tablespoon garlic powder

1 teaspoon curry powder

2 teaspoons kosher salt

1 teaspoon black pepper

1. Preheat the oven to 400° and lightly grease a small baking sheet with vegetable oil. Set aside.

2. Trim the base of the cauliflower to remove any green leaves and the woody stem.

3. In a medium bowl, combine the yogurt with the lime zest and juice, chile powder, cumin, garlic powder, curry powder, salt and pepper.

4. Dunk the cauliflower into the bowl and use a brush or your hands to smear the marinade evenly over its surface. (Excess marinade can be stored in the refrigerator in an airtight container for up to three days and used with meat, fish or other veggies.)

5. Place the cauliflower on the prepared baking sheet and roast until the surface is dry and lightly browned, 30 to 40 minutes. The marinade will make a crust on the surface of the cauliflower.

6. Let the cauliflower cool for 10 minutes before cutting it into wedges and serving alongside a big green salad.

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Recipes

Easy Lentil Soup

Easy Lentil Soup
Photo: Liz Andrew/Styling: Erin McDowell
6 to 8 servings
35 min
35 min
1 1/2 hr
Erin McDowell

You can say many great things about lentils (heart-healthy, low-cholesterol, superfood), but the word pretty rarely makes the list. After all, we’ve all seen our fair share of gloppy, gray lentil soups. The key to making one that’s gorgeous? Learning how to cook the legumes so that they maintain their structure (see Finishing Touches, below) and using heirloom varieties that are bigger and brighter. This recipe calls for lovely golden lentils, caramelized onions and toasty spices, and makes for a soup that’s pretty enough for company–or at least dinner and a chick flick.

297 calories

5g fat

47g carbs

17g protein

4g sugars

2 tablespoons extra-virgin olive oil

1 sweet onion, finely chopped

1 garlic clove, minced

1 serrano chile, seeded and minced

½ teaspoon ground coriander

1 teaspoon ground cumin

Kosher salt

Freshly ground black pepper

¼ cup white wine

2 cups golden lentils (available at gourmet markets and specialty grocers), rinsed and sorted for stones

8 cups vegetable broth (or water)

Plain Greek yogurt, as garnish

Roughly chopped cilantro, as garnish

Pinch of smoked paprika, as garnish

1. In a large pot, warm the olive oil over medium heat. Add the onion and sauté until translucent, 5 to 6 minutes. Add the garlic and serrano chile and continue to cook, stirring frequently, until the onion is caramelized, 8 to 10 minutes more.

2. Season the onion with coriander, cumin, salt and pepper, and cook until fragrant, 1 minute more. Add the wine, bring to a simmer and cook until the liquid is almost completely reduced.

3. Add the lentils and stir well to combine. Add the broth and bring to a simmer over medium heat. Reduce the heat to low, then cover and cook until the lentils are just tender, 25 to 30 minutes.

4. The soup can be served immediately or refrigerated in an airtight container for up to four days. To serve, ladle the soup into bowls and top with a dollop of yogurt, a sprinkling of cilantro and a pinch of smoked paprika.

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Recipes

Butternut Squash Lasagna

Butternut Squash Lasagna
Photo: Liz Andrew/Styling: Erin McDowell
6 servings
43 min
43 min
2 hr
Photo: Liz Andrew/Styling: Erin McDowell

Lasagna is one of those foods you might be inclined to cross off your monthly menu. (The calories! The carbs!) But what if we told you there was a way to make it more diet-friendly by going heavy on the vegetables? Here, ribbons of butternut squash are subbed in for pasta, and garlicky spinach boosts the cheesy filling. Try adding roasted mushrooms or toasted walnuts for even more healthy oomph.

281 calories

17g fat

24g carbs

12g protein

5g sugars

1 large butternut squash, peeled, halved and seeded

4 tablespoons extra-virgin olive oil

1 small sweet onion, thinly sliced

3 garlic cloves, thinly sliced

4 cups spinach

One 15-ounce container part-skim ricotta

2 tablespoons fresh sage, chopped

¼ teaspoon nutmeg

Kosher salt

Freshly ground black pepper

⅓ cup grated part-skim mozzarella cheese

1. Preheat the oven to 350°. Lightly grease a large casserole dish with nonstick spray.

2. Prepare the squash noodles: Cut off the lower third of the squash (the part where the seeds have been removed) and reserve for another use (see Finishing Touches, below). Slice the neck of the squash into long strips that resemble wide lasagna noodles, about ⅛ inch thick. It is helpful to use a mandoline, but a long slicing knife will also work.

3. Bring a large pot of salted water to a boil. Cook the squash noodles until they’re slightly tender, 4 to 5 minutes, then gently remove the noodles with a slotted spoon.

4. Prepare the spinach: Heat 1 tablespoon of the olive oil in a large sauté pan. Add the onions and cook until translucent, 4 to 5 minutes. Add the garlic and cook until fragrant, 1 minute more. Add the spinach in batches, allowing it to cook down before adding more. Cook until all the spinach is wilted, 5 to 6 minutes.

5. In a medium bowl, mix the ricotta with the nutmeg and sage. Cover the bottom of the prepared casserole dish with a layer of squash noodles. Top with a third of the ricotta mixture and gently spread it evenly. Drizzle with 1 tablespoon of the olive oil and sprinkle with salt and pepper. Top with half of the spinach mixture. Continue layering, and finish with a layer of squash, ricotta and a final drizzle of oil. Top with the mozzarella cheese.

6. Bake until the filling is bubbly and the mozzarella is golden brown, 35 to 40 minutes. Let cool 15 to 20 minutes before serving.

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Fit Bird

Fit Bird
Photo: Liz Andrew/Styling: Erin McDowell
4 to 6 servings
45 min
45 min
1 1/2 hr
https://d3d127vhjgkwcw.cloudfront.net/images/articles/2019_01/Spiced_Roast_Chicken_Recipe.jpg
Photo: Liz Andrew/Styling: Erin McDowell

The hardest part of eating healthier is all the effort involved. (That and the fact that nothing tastes better than a morning chocolate brioche.) Tracking down interesting vegetables and the whole wash, rinse, repeat cycle can send you into a tizzy. So we’re rethinking our healthy strategy. And few things are healthier than one of our favorite meal workhorses–roasted chicken. It takes minimal effort to throw in the oven, and the opportunities for leftover remixing are endless. This version adds a flavor boost through the use of an easy (and versatile) spice rub. One extra step–that doesn’t take more than five minutes–is all that stands between you and a week of healthy meals.

Spice Rub

73 calories

3g fat

13g carbs

3g protein

1g sugars

Roast Chicken

627 calories

45g fat

8g carbs

44g roast chicken

3g sugars

Spice Rub

4 tablespoons chile powder

1 tablespoon paprika

2 teaspoons cayenne pepper

2 tablespoons cumin

2 tablespoons coriander

3 tablespoons garlic powder

3 tablespoons kosher salt

Roast Chicken

2 carrots, peeled and roughly chopped

2 celery stalks, roughly chopped

1 onion, peeled and roughly chopped

4 garlic cloves

3 tablespoons extra-virgin olive oil

1 chicken (about 3 pounds) tied as a roast (see Finishing Touches, below)

¼ cup white wine

1. Preheat the oven to 425°. Lightly grease a small roasting pan or casserole with nonstick spray. In a small bowl, mix together the ingredients for the spice rub. Set aside.

2. In another small bowl, toss the carrots, celery, onion and garlic in 1 tablespoon of the olive oil. Pour the mixture into the prepared pan and spread evenly to cover the bottom of the pan.

3. Rub the remaining olive oil onto the chicken, and sprinkle the spice rub evenly over the top of the chicken. Gently rub the spice mixture into the chicken. Place the chicken on top of the vegetables in the roasting pan, then pour the wine into the bottom of the pan.

4. Roast the chicken for 20 minutes or until the skin starts to become golden. Reduce the heat to 375° and continue to roast until the chicken is cooked through, 25 to 30 minutes more. If the chicken is browning too much, you can tent it with aluminum foil while it finishes cooking. To test for doneness, insert a meat thermometer between the leg and breast; it should read 160°. Alternatively, make a small incision between the leg and the breast; the juice that runs out should be clear.

5. Remove the chicken from the oven and let it rest for 15 minutes before carving and serving. The chicken can be served immediately or reserved, refrigerated, for later use. It will keep, covered and refrigerated, for up to four days. 

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Lighten Your Load

Lighten Your Load
Photo: Liz Andrew/Styling: Erin McDowell
4 servings
55 min
55 min
1 1/2 hr
https://d3d127vhjgkwcw.cloudfront.net/images/articles/2014_01/Curry549x305.jpg
Photo: Liz Andrew/Styling: Erin McDowell

It’s the second week of 2014, which likely means you’re already considering ditching the all-green diet for a steaming bowl of hearty pasta. We’re there too. Luckily, there’s no need to abandon all hope for a healthier New Year when this noodle recipe can satisfy those cravings (and resolutions). Start with a spicy, creamy coconut curry broth, add healthy soba noodles (made from buckwheat flour), then toss in some raw veggies for crunch. Now that’s healthy dedication.

296 calories

12g fat

40g carbs

7g protein

9g sugars

1 teaspoon sesame oil

1 teaspoon vegetable oil

1 medium sweet onion, thinly sliced

1 tablespoon minced ginger

3 garlic cloves, minced

Kosher salt

2 tablespoons red curry paste (or 3, if you like it spicy)

One 14-ounce can light coconut milk

3 cups vegetable broth

2 bundles soba noodles (5 ounces)

¾ cup thinly sliced carrot

¾ cup thinly sliced red bell pepper

½ cup thinly sliced scallion

½ cup chopped cilantro

1. In a wok or large sauté pan, warm the sesame and vegetable oils over medium heat. Add the onion and stir-fry until it’s translucent, 4 to 5 minutes. Add the ginger and garlic, and cook until fragrant, 1 minute more. Season with salt.

2. Add the curry paste and cook until very fragrant, 30 seconds to 1 minute. Add the coconut milk and vegetable broth, then bring the mixture to a simmer, stirring to ensure that the curry paste is fully dissolved into the liquid.

3. Simmer the broth until it’s very flavorful and reduced slightly, 15 to 20 minutes. Add the noodles and cook until tender, 4 to 5 minutes.

4. To serve, ladle the soup and noodles into bowls, and top with the carrots, peppers, scallions and cilantro. Serve immediately.

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Recipes

Onion and Arugula Frittata

Onion And Arugula Frittata
Photo: Liz Andrew/Styling: Erin McDowell
4 servings
35 min
35 min
1 1/2 hr
Photo: Liz Andrew/Styling: Erin McDowell

What’s so wonderful about a frittata? Well, you can make it with nearly anything (we’ll take ours with caramelized onions and peppery arugula, please). You can eat it anytime (classic breakfast, a quick lunch with salad or even dinner for one). You can serve it warm, at room temperature or cold (hello, 20-second breakfast of leftovers). And you can make this healthy dish even healthier by loading it with veggies and swapping in a few egg whites. Not to mention you can bring the whole darn thing to the table and serve it straight out of the pan. Wonderful, indeed.

Related: Kale Quiche with a Cheddar-Rice Crust

188 calories

9g fat

15g carbs

12g protein

10g sugars

1 tablespoon olive oil

2 medium sweet onions, thinly sliced

Kosher salt

Pinch of red pepper flakes

4 cups arugula

3 whole eggs

5 egg whites

⅓ cup skim milk

¼ cup goat cheese crumbles

1. Preheat the oven to 350°. Heat the olive oil in a medium oven-safe skillet over medium heat. Add the onions, reduce the heat to low and cook the onions until they’re golden brown and caramelized, 20 to 25 minutes.

2. Season the onions to taste with salt and red pepper flakes. Add the arugula and cook until wilted, 1 to 2 minutes. Raise the heat to medium high.

3. In a medium bowl, whisk the eggs, egg whites and milk to combine. Pour the mixture into the pan and let it cook for 2 to 3 minutes to set the base. Sprinkle the crumbled goat cheese on top of the egg mixture.

4. Transfer the pan to the oven and bake until the frittata is set, 15 to 20 minutes. Let cool for 5 minutes before serving. The frittata can be served warm, at room temperature or chilled.

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Recipes

Green Machine

Green Machine
Photo: Liz Andrew/Styling: Erin McDowell
1 1/2 cups
20 min
20 min
20 min
https://d3d127vhjgkwcw.cloudfront.net/images/articles/2019_01/Deliciously_Creany_Avocado_Dressing_Recipe.jpg
Photo: Liz Andrew/Styling: Erin McDowell

You did your share of holiday indulging (no, no one was counting those pigs in a blanket, per se), and now it’s time to take a stab at the oh-so-virtuous New Year’s path of smaller plates and healthier meals. Make things a little easier with this incredible salad dressing. It’s creamy and seemingly indulgent, but its thick texture and rich taste come from healthy avocados. Toss it with lettuce, cucumbers and halved cherry tomatoes for a simple salad, and you’ll forget how hard it is to be good.

194 calories

19g fat

7g carbs

2g protein

1g sugars

2 ripe avocados, halved and pitted

1 garlic clove

Juice of 1 lemon

⅓ cup rice-wine vinegar

¼ cup extra-virgin olive oil

Salt and pepper

1. Scoop the avocado flesh into the bowl of a food processor. Add the garlic clove and lemon juice and process until coarse.

2. Add the vinegar and process until the mixture begins to look smooth. Gradually add the olive oil and mix until totally smooth. The texture can be thinned by adding a few tablespoons of water, if desired.

3. Season the dressing to taste with salt and pepper, and transfer it to a storage container. The dressing will keep for up to three days in a sealed container in the refrigerator.