Cary Gersh – Page 26

March 10, 2018March 26, 2018

Garlicky Roasted Broccoli with Parmigiano-Reggiano

2018-03-10 14:39:54

Serves 4

Nutrition Facts

Serving Size

1068g

Servings

Amount Per Serving

Calories 744

Calories from Fat 434

% Daily Value *

Total Fat 49g

76%

Saturated Fat 9g

47%

Trans Fat 0g

Polyunsaturated Fat 6g

Monounsaturated Fat 31g

Cholesterol 17mg

Sodium 2304mg

96%

Total Carbohydrates 63g

21%

Dietary Fiber 3g

11%

Sugars 5g

Protein 36g

Vitamin A

548%

Vitamin C

1488%

Calcium

69%

Iron

51%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

2 pounds broccoli crowns (be sure they are dry)
3 tablespoons extra virgin olive oil
3 garlic cloves, minced
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3/4 teaspoon sugar
3 tablespoons freshly grated Parmigiano-Reggiano
Lemon wedge (optional)

Instructions

Preheat the oven to 450 degrees. Line a baking sheet with aluminum foil.
Cut the broccoli into 2-inch florets, leaving one to two inches of stems attached. Discard the remaining thick stalks.
In a large bowl, combine the olive oil, garlic, salt, pepper and sugar and mix well. Add the broccoli and toss to coat evenly. Transfer the broccoli to the prepared baking sheet.
Roast for 10 minutes, until the broccoli is crisp-tender and lightly browned in spots.
Sprinkle 2 tablespoons of the grated Parmigiano-Reggiano over the broccoli.
Taste and adjust seasoning if necessary.
Transfer to a serving dish and gently squeeze 1-2 teaspoons of lemon over top. Sprinkle the remaining cheese over top and serve hot.

Notes

https://www.onceuponachef.com/recipes/garlicky-roasted-broccoli-with-lemon-pecorino-romano.html

beta

calories

744

fat

49g

protein

36g

carbs

63g

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March 10, 2018March 26, 2018

Easy Parmesan Risotto

2018-03-10 14:34:59

Nutrition Facts

Serving Size

1909g

Amount Per Serving

Calories 2448

Calories from Fat 703

% Daily Value *

Total Fat 80g

123%

Saturated Fat 44g

218%

Trans Fat 1g

Polyunsaturated Fat 6g

Monounsaturated Fat 25g

Cholesterol 216mg

72%

Sodium 8119mg

338%

Total Carbohydrates 307g

102%

Dietary Fiber 7g

26%

Sugars 28g

Protein 96g

Vitamin A

95%

Vitamin C

44%

Calcium

122%

Iron

47%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1-1/2 cups Arborio rice
5 cups simmering chicken stock, preferably homemade, divided
1 cup freshly grated Parmesan cheese
1/2 cup dry white wine
3 tablespoons unsalted butter, diced
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 cup frozen peas

Instructions

Preheat the oven to 350 degrees.
Place the rice and 4 cups of the chicken stock in a Dutch oven, such as Le Creuset. Cover and bake for 45 minutes, until most of the liquid is absorbed and the rice is al dente. Remove from the oven, add the remaining cup of chicken stock, the Parmesan, wine, butter, salt, and pepper, and stir vigorously for 2 to 3 minutes, until the rice is thick and creamy. Add the peas and stir until heated through. Serve hot.

By Ina Garten

Adapted from Marilyn Mossman

beta

calories

2448

fat

80g

protein

96g

carbs

307g

Adapted from Marilyn Mossman

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March 10, 2018March 26, 2018

Cheesy Potatoes

2018-03-10 14:20:20

Nutrition Facts

Serving Size

1761g

Amount Per Serving

Calories 2862

Calories from Fat 1925

% Daily Value *

Total Fat 218g

336%

Saturated Fat 118g

588%

Trans Fat 0g

Polyunsaturated Fat 20g

Monounsaturated Fat 57g

Cholesterol 538mg

179%

Sodium 5452mg

227%

Total Carbohydrates 145g

48%

Dietary Fiber 6g

25%

Sugars 14g

Protein 89g

Vitamin A

105%

Vitamin C

69%

Calcium

214%

Iron

38%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1lb bag frozen cubed or shredded hash browns (bring out half-hour before)
2 cup sour cream
2 cans cream of chicken soup
2 cups shredded Colby Jack cheese
Cornflakes crushed or sprinkled on top. Drizzle melted butter.
Salt/Pepper to taste

Instructions

Mix everything together and put in a 9x13 pan.
Crush cornflakes and cover the top.
Melt butter and drizzle over casserole.
Bake at 350º for one hour uncovered until sides are bubbling.

beta

calories

2862

fat

218g

protein

89g

carbs

145g

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March 10, 2018

Fish

Fish to avoid

Cod (Atlantic, imported Paciﬁc)

Chilean Sea Bass

Flounder, Sole (Atlantic)

Grouper

Shark

Mahi Mahi (imported)

Blueﬁn, Tongol, longline-caught Albacore, Bigeye, Yellowﬁn, canned Tuna (except troll/pole)

Salmon (CA, OR wild)

Orange Roughy

Monkﬁsh

Red Snapper

Swordﬁsh (imported)

Tilapia (Asia farmed)

Catﬁsh

Fish to eat more of

Mackerel (Atlantic, particularly line caught)

Pollock (Alaska wild)

Arctic Char (farmed)

Paciﬁc Cod (Alaska longline)

Paciﬁc Halibut

Black Cod/sableﬁsh

Tilapia (US farmed)

Rainbow Trout (US farmed)

Salmon (Alaska, WA wild)

Flounder

Sole (Paciﬁc)

Sustainable shellfish

Clams (farmed)

Grab (Dungeness, stone)

Mussels (farmed)

Scallops (but only hand dived, not dredged)

Oysters (farmed)

Squid

Shrimp (US, Canada)

March 10, 2018March 26, 2018

Roasted Cabbage Steaks

2018-03-10 13:59:30

Nutrition Facts

Serving Size

974g

Amount Per Serving

Calories 436

Calories from Fat 138

% Daily Value *

Total Fat 16g

24%

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 5g

Monounsaturated Fat 9g

Cholesterol 0mg

Sodium 766mg

32%

Total Carbohydrates 71g

24%

Dietary Fiber 22g

88%

Sugars 18g

Protein 12g

Vitamin A

23%

Vitamin C

636%

Calcium

47%

Iron

33%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1 medium head cabbage
Vegetable oil cooking spray
1 tablespoon canola oil
½ teaspoon caraway seeds
½ teaspoon garlic powder
¼ teaspoon salt
⅛ teaspoon black pepper
1 tablespoon brown sugar
2 tablespoons golden balsamic vinegar

Instructions

Preheat oven to 400 degrees.
Cut bottom of core off cabbage head, placing flat end on cutting board. Cut cabbage head into 6, 1/2–inch slices (steaks) and arrange in a single layer on a large sheet pan coated with cooking spray.
Brush top of each cabbage steak with oil.
Using a mortar and pestle, crush caraway seeds, leaving some whole if desired. Add garlic powder, salt, pepper, and brown sugar and stir.
Sprinkle spice mixture over cabbage steaks.
Place in oven and roast 30 to 40 minutes, or until cabbage is tender and begins to caramelize. Transfer steaks to a serving dish and drizzle with vinegar.

Notes

When selecting cabbage, choose a head that is heavy for its size with firmly packed, fresh crisp leaves. Avoid those that are dull or have withered leaves, brown spots or other blemishes. Store it in the refrigerator, unwashed and tightly wrapped in plastic, for about one week.
The spice blend we created for our cabbage steaks features caraway seed. Commonly found in German, Austrian, and Hungarian cuisines, caraway seed is a versatile spice used in both savory and sweet dishes.
While ground caraway is fine to use in today’s recipe, we started with whole seeds and crushed them using a mortar and pestle. This allowed us to leave some seeds whole, providing a nice texture to the spice topping.
If caraway seeds are missing from your spice rack, substitute fennel seeds. And, if you don’t have golden balsamic vinegar, cider vinegar will do.

By Darlene Zimmerman, MS, RD, and Susan Selasky

Adapted from Free Press Test Kitchen

beta

calories

436

fat

16g

protein

12g

carbs

71g

Adapted from Free Press Test Kitchen

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March 9, 2018March 26, 2018

Watermelon-Feta Salad

2018-03-09 16:22:23

Serves 4

Nutrition Facts

Serving Size

1212g

Servings

Amount Per Serving

Calories 831

Calories from Fat 414

% Daily Value *

Total Fat 47g

73%

Saturated Fat 25g

123%

Trans Fat 0g

Polyunsaturated Fat 3g

Monounsaturated Fat 17g

Cholesterol 134mg

45%

Sodium 1702mg

71%

Total Carbohydrates 86g

29%

Dietary Fiber 6g

25%

Sugars 66g

Protein 28g

Vitamin A

137%

Vitamin C

141%

Calcium

87%

Iron

34%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

6 cups cubed watermelon
1 cup crumbled feta cheese
¼ cup thinly sliced red onion
¼ cup chopped fresh mint
¼ cup fresh lime juice
1 tbsp extra-virgin olive oil

Instructions

Combine watermelon, feta cheese, red onion, and mint in a large bowl.
Pour the lime juice and olive oil over the watermelon mixture and toss gently to coat.
Serve immediately.

beta

calories

831

fat

47g

protein

28g

carbs

86g

NoMayo https://nomayo.us/

March 9, 2018March 26, 2018

Texas Caviar

2018-03-09 16:18:33

Nutrition Facts

Serving Size

978g

Amount Per Serving

Calories 534

Calories from Fat 55

% Daily Value *

Total Fat 7g

10%

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 3g

Monounsaturated Fat 2g

Cholesterol 0mg

Sodium 1733mg

72%

Total Carbohydrates 120g

40%

Dietary Fiber 17g

67%

Sugars 29g

Protein 17g

Vitamin A

82%

Vitamin C

351%

Calcium

13%

Iron

38%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1 can black eyed peas
1 can black beans
1 can yellow corn
1 can white corn
1 can sliced black olives
2 cans rotel tomatoes (with green chilies, med. hot)
1 chopped bell pepper (orange, yellow or red bell pepper)
1 chopped onion
1 small bottle Italian dressing (Newman's Zesty Italian Dressing)

Instructions

Drain all canned ingredients. Put in bowl. Add bell pepper, onion, and Italian dressing. Cover and let sit overnight. Serve with tortilla chips.

Adapted from cooks.com

beta

calories

534

fat

protein

17g

carbs

120g

Adapted from cooks.com

NoMayo https://nomayo.us/

March 9, 2018March 26, 2018

Shrimp, Corn, Avocado Salad with Lime Dressing

Shrimp, Corn, Avocado Salad with Cumin-Lime Dressing

2018-03-09 16:13:50

Serves 4

Nutrition Facts

Serving Size

1522g

Servings

Amount Per Serving

Calories 1418

Calories from Fat 786

% Daily Value *

Total Fat 91g

140%

Saturated Fat 33g

163%

Trans Fat 0g

Polyunsaturated Fat 9g

Monounsaturated Fat 42g

Cholesterol 572mg

191%

Sodium 3815mg

159%

Total Carbohydrates 90g

30%

Dietary Fiber 29g

115%

Sugars 21g

Protein 78g

Vitamin A

563%

Vitamin C

234%

Calcium

43%

Iron

42%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

2 tablespoons coconut oil or ghee, divided
1 pound uncooked shrimp, medium-size, peeled and deveined
1/2 teaspoon sea salt, divided
1/2 teaspoon ground cumin, divided
1 cup yellow corn on the cob, kernels removed (or 1 cup frozen, thawed corn)
1 medium poblano chili, seeded, diced
2 tablespoons extra-virgin olive oil
2 tablespoons water
2 tablespoon fresh lime juice
Freshly ground black pepper
2 tablespoons cilantro, fresh, chopped
6 cups shredded romaine lettuce
1 cup grape tomatoes, red and/or yellow, halved
1 ripe avocado, peeled and chopped
1 small red onion, chopped

Instructions

Coat a large nonstick skillet with 1 tablespoon coconut oil or ghee; heat over medium-high heat.
Add shrimp; sprinkle with 1/4 teaspoon each salt and cumin. Cook, stirring often, until lightly browned and cooked through, about 4 minutes; remove to a plate.
Rinse or wipe skillet clean. Add remaining 1 tablespoon oil; heat over medium-high heat. Add corn and poblano; increase heat to high and cook, stirring once or twice, until corn and poblano are golden in spots and crisp-tender, about 5 minutes. Remove from heat; set aside.
In a large bowl, whisk together oil, water, lime juice, black pepper and remaining 1/4 teaspoon each salt and cumin until blended; stir in cilantro.
Add lettuce, tomatoes, avocado, onion, sautéed corn and poblano; gently toss to mix and coat. Top with shrimp and serve.

Adapted from Weight Watchers

beta

calories

1418

fat

91g

protein

78g

carbs

90g

Adapted from Weight Watchers

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March 9, 2018March 26, 2018

Quinoa and Black Bean Salad

2018-03-09 16:10:19

Serves 4

Nutrition Facts

Serving Size

705g

Servings

Amount Per Serving

Calories 1854

Calories from Fat 795

% Daily Value *

Total Fat 90g

138%

Saturated Fat 12g

60%

Trans Fat 0g

Polyunsaturated Fat 17g

Monounsaturated Fat 57g

Cholesterol 0mg

Sodium 2391mg

100%

Total Carbohydrates 229g

76%

Dietary Fiber 27g

109%

Sugars 14g

Protein 45g

Vitamin A

88%

Vitamin C

269%

Calcium

14%

Iron

80%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1-½ cups cooked quinoa (3/4 cup dried)
1-1/2 cooked black beans (rinsed if canned)
1-½ T red wine vinegar
1-1/2 cups cooked corn (cut from about two large ears), or frozen
¾ cup chopped red pepper
¼ cup fresh cilantro, chopped (or more)
DRESSING
5 T. fresh limejuice
1 t. salt
1/4 t. ground cumin
1/3 c. olive oil

Instructions

Wash quinoa at least 5 times in a bowl of cold water, rubbing grains and letting them settle before pouring off most of the water, until water runs clear, then drain through a fine sieve.
In a saucepan of salted boiling water (2 cups) cook quinoa 10 minutes.
Drain in sieve and rinse under cold water.
Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid until fluffy and dry, about 10 minutes. (Check water level occasionally, adding more if necessary.)
In a small bowl, toss beans with vinegar and salt and pepper to taste.
Transfer quinoa to a large bowl and cool.
Add other ingredients to cooled, fluffy quinoa.
For dressing: Whisk together lime juice, salt, cumin and oil
Salad may be made 1 day ahead and chilled and covered. Bring to room temperature before serving.
I added 2 avocados(tossed in dressing to keep from darkening), crumbled feta
Other possibilities: cucumbers, grape tomatoes, celery
(I didn't have corn available so skipped it and didn't miss it.)

beta

calories

1854

fat

90g

protein

45g

carbs

229g

NoMayo https://nomayo.us/

March 9, 2018March 26, 2018

Moroccan Salad

Moroccan-Spiced Roasted Cauliflower and Carrot Salad with Chickpeas and Couscous

2018-03-09 16:06:32

Serves 4

Nutrition Facts

Serving Size

1497g

Servings

Amount Per Serving

Calories 1714

Calories from Fat 633

% Daily Value *

Total Fat 73g

113%

Saturated Fat 9g

44%

Trans Fat 0g

Polyunsaturated Fat 13g

Monounsaturated Fat 45g

Cholesterol 0mg

Sodium 2498mg

104%

Total Carbohydrates 231g

77%

Dietary Fiber 34g

138%

Sugars 51g

Protein 56g

Vitamin A

829%

Vitamin C

657%

Calcium

61%

Iron

78%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1 head cauliflower (about 1 pound), trimmed to 1-inch florets
8 ounces carrots (about 1 small bunch), peeled and cut into 1/4-inch-thick slices
3 Tbsp. extra virgin olive oil
1/2 tsp. salt
1/2 cup whole-wheat couscous
1 (14.5-ounce) can garbanzo beans, rinsed and drained
3 green onions, thinly sliced
1/2 cup chopped fresh Italian parsley
1/4 cup chopped fresh cilantro
1/4 cup chopped pitted brine-cured green olives
1/4 cup currants
1/4 cup chopped toasted almonds
Additional Italian parsley sprigs
Lemon wedges
Moroccan-Spiced Dressing (see separate recipe)

Instructions

Preheat the oven to 450°F.
Brush a heavy large rimmed sheet pan with olive oil.
In a medium bowl, toss the cauliflower and carrots with the 3 tablespoons olive oil.
Spread the cauliflower mixture in a single layer on the prepared sheet pan and sprinkle with 1/4 teaspoon of salt.
Roast the vegetables in the oven until browned in places and tender, stirring once, about 15 minutes.
Meanwhile, bring 1/2 cup water and the remaining 1/4 teaspoon salt to a simmer in a heavy small saucepan.
Remove the saucepan from the heat and whisk in the couscous.
Cover and let stand 5 minutes.
Fluff the couscous with a fork. Transfer the couscous to a large bowl; mix in the cauliflower, carrots, garbanzo beans, green onions, chopped parsley, cilantro, olives, and currants.
Whisk the Moroccan-Spiced Dressing to blend; add to the salad and mix well.
Season the salad to taste with salt and pepper. (Salad can be prepared 1 day ahead. Cover and refrigerate.)
Sprinkle almonds over the salad and garnish with parsley sprigs. Serve with lemon wedges.

Notes

A little bit of couscous is a great way to bind the spicy, lemony dressing with the roasted vegetables and chickpeas. I buy big, meaty green olives from my favorite Middle Eastern market for this salad. The olives have pits, but a good whack with the side of a chef’s knife makes them easy to remove. Enjoy the salad warm, room temperature, or chilled.

By Jeanne Kelley

Adapted from From Salad for Dinner

beta

calories

1714

fat

73g

protein

56g

carbs

231g

Adapted from From Salad for Dinner

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