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Weeknight
Wellness

CARIBBEAN FLOUNDER WITH BEEF AND SUMMER SQUASH CHILI
PIGEON PEAS AND RICE ACTIVE: 25 min l TOTAL: 35 min l SERVES: 4
ACTIVE: 25 min l TOTAL: 25 min l SERVES: 4
2 tablespoons extra-virgin olive oil Wellness Tip
12 ounces ground beef chuck Make avocado
3 tablespoons extra-virgin olive oil your go-to chili
1 cup fresh cilantro, chopped 1 onion, chopped topping. It contains
½ to 1 teaspoon Caribbean hot pepper sauce 1 poblano chile pepper, seeded vitamins and
Grated zest and juice of 1 lime and chopped antioxidants that may
Kosher salt 3 cloves garlic, minced strengthen your
4 5-ounce skinless flounder fillets 2 tablespoons chili powder immune system.
4 shallots, diced 1 teaspoon ground cumin
1 stalk celery, diced Kosher salt and freshly ground pepper
1 jalapeño pepper, diced (remove seeds for less heat) 1 15-ounce can diced tomatoes with green chiles
1 15-ounce can pigeon peas, drained and rinsed 1 15-ounce can pinto beans (do not drain)
1 10-ounce package frozen brown rice (about 2 cups) 2 medium zucchini and/or yellow squash,
2 plum tomatoes, diced cut into ½-inch pieces
Freshly ground pepper 1 avocado, diced
Fresh cilantro, for topping
1. Preheat the oven to 450˚. Whisk 1 tablespoon each olive oil
and cilantro, the hot sauce, lime zest and ½ teaspoon salt in 1. Heat the olive oil in a large pot or Dutch oven over medium-high
a medium bowl. Put the fish in a large baking dish, leaving room heat. Add the ground beef and cook, breaking up the meat, until
between the fillets; top with the cilantro sauce. Bake until the fish browned, about 3 minutes. Add the onion, poblano and garlic;
is opaque and cooked through, 10 to 15 minutes. cook, stirring occasionally, until the vegetables are tender and
2. Meanwhile, heat the remaining 2 tablespoons olive oil in a lightly browned, about 5 minutes. Stir in the chili powder, cumin,
large heavy pot or Dutch oven over medium-high heat. Add the 1 teaspoon salt and a few grinds of pepper. Cook, stirring, until
shallots, celery, jalapeño, the remaining cilantro and ½ teaspoon combined, about 1 minute.
salt. Cook until the vegetables start softening, about 3 minutes. 2. Add the tomatoes and the beans and their liquid to the pot;
3. Stir the pigeon peas and 1 cup water into the pot. Bring to a boil, bring to a boil, then reduce the heat to medium and simmer until
then add the rice and tomatoes; cook until warmed through, about the liquid is slightly reduced, about 5 minutes.
2 minutes. Stir in the lime juice and season with salt and pepper. 3. Stir the squash into the pot. Partially cover and cook, stirring
Serve the fish with the pigeon peas and rice. occasionally, until the squash is tender and the chili thickens
slightly, about 10 minutes (add up to ½ cup water if the chili is too
Per serving: Calories 410; Fat 15 g (Saturated 3 g); Cholesterol 75 mg; thick). Season with salt. Top each serving of chili with the avocado
Sodium 800 mg; Carbohydrate 41 g; Fiber 6 g; Sugars 4 g; Protein 28 g
and some cilantro.
Per serving: Calories 390; Fat 24 g (Saturated 6 g); Cholesterol 50 mg;
Sodium 1,010 mg; Carbohydrate 25 g; Fiber 10 g; Sugars 8 g; Protein 22 g

LOW- LOW-
CALORIE CALORIE
DINNER DINNER

112 FOOD NETWORK MAGAZINE ● SEPTEMBER 2016