Page 21 - Florida Sentinel 10-5-18

Recipes
Your diet doesn't have to end just because summer did. The fol- lowing recipes are packed with flavor—and nutrients—and are proof that eating healthy doesn’t have to be boring.
PARMESAN SPAGHETTI SQUASH WITH TOMATO SAUCE AND ROASTED BROCCOLI
INGREDIENTS:
• 1 large head broccoli, cut into florets
• 2 tbsp. extra-virgin olive oil, divided kosher salt
• Freshly ground black pepper
• 1 small onion, minced • 2 cloves garlic, divided • 1 28-oz. can whole tomatoes
• 1 tsp. sugar
• 1/4 c. Freshly Chopped Basil • 1 spaghetti squash, halved and seeded
• 3 tbsp. Country Crock spread, divided
DIRECTIONS:
• 1/4 c. freshly grated Parme- san cheese, plus more for serv- ing
– Preheat oven to 425°. Arrange broccoli florets on baking sheet, drizzle with 1 tablespoon olive oil and season with salt and pep- per. Toss gently to coat evenly, then roast for 20 minutes or until brown.
– Meanwhile, in large pot, heat remaining 1 tablespoon olive oil. Add onion and cook for 4 minutes, or until tender, then add 1 clove garlic and cook for 1 more minute. Add tomatoes and juices, and gently crush tomatoes with wooden spoon. Let sauce come to a boil, then reduce heat and simmer for 15 minutes. Stir in sugar and basil, and season with salt and pepper.
– While sauce is simmering, place spaghetti squash halves in mi- crowave-safe dish, cut-side down, and add about 1⁄2 cup of water. Microwave on high for 12 minutes, rotating dish halfway through, until squash is tender, then let sit 5 minutes. When squash is cool enough to handle, scrape out insides with fork (it will resemble pasta). Discard skins.
– In large sauté pan, heat 1 tablespoon Country Crock spread. Add remaining 1 clove garlic and cook for 1 minute or until fragrant, then add spaghetti squash and cook for 2 to 3 minutes or until soft. Stir in Parmesan and remaining 2 tablespoons Country Crock, then season with salt and pepper.
– Serve spaghetti squash with tomato sauce on top and roasted broccoli on the side. Garnish with extra Parmesan, if desired.
SLOW COOKER 3-BEAN TURKEY CHILI
INGREDIENTS:
• 1.3 lb (20 oz) 99% lean ground turkey breast
• 1 small onion, chopped
• 1 (28 oz) can diced tomatoes, drained
• 1 (16 oz) can tomato sauce
• 1 (4.5 oz) can chopped chilies
• 1 (15 oz) can chickpeas, drained • 1 (15.5 oz) can black beans, drained
• 1 (15.5 oz) can small red beans, drained
DIRECTIONS:
• 2 tbsp chili powder • 1 tsp cumin
For the Topping:
• 1/2 cup chopped red onion
• 1/2 cup chopped fresh cilantro for topping optional toppings, shred- ded cheddar, avocado, sour cream, etc.
–Brown turkey and onion in a medium skillet over medium-high heat until cooked through. Transfer to the slow cooker with the beans, chilies, chickpeas, tomatoes, tomato sauce, chili powder and cumin, mixing well.
– Cook on high 6 to 8 hours or low 10 to 12.
– Garnish with onions, cilantro and your favorite toppings.
CRISPY BALSAMIC CHICKEN
INGREDIENTS:
• 1/4 c. plus 3 tbsp. extra-virgin olive oil, divided
• 1 tbsp. balsamic vinegar
• 1 tbsp. fresh thyme leaves
• 1 tbsp. freshly chopped rose- mary
• Kosher salt
• Freshly ground black pepper
DIRECTIONS:
• 4 bone-in skin-on chicken thighs
• 10 whole peeled garlic cloves, ends trimmed
• 1 lb. brussels sprouts, ends trimmed and halved or quartered if large
• 2 tbsp. freshly grated Parmesan, for serving
–Preheat oven to 425°. In a large bowl, whisk together 1/4 cup olive oil, balsamic, thyme, and rosemary and season generously with salt and pepper. Add chicken thighs and toss to coat.
– Heat a large oven-safe skillet over medium-high heat. Add 1 tablespoon olive oil and sear chicken thighs skin-side down until crispy, 2 to 4 minutes per side. Transfer chicken to a plate. Wipe out skil- let, if desired.
– To skillet add remaining 2 tablespoons olive oil. Add whole garlic cloves and brussels sprouts and season with salt and pepper. Cook over medium heat until fragrant and deeply golden, about 10 min- utes.
– Return chicken to skillet and nestle in brussels sprouts. Bake until chicken is cooked through and brussels sprouts are tender, 15 minutes.
– Garnish with Parmesan and serve.
BEEF AND CABBAGE STIR-FRY
INGREDIENTS:
• 1/2 cup unsalted beef stock • 2 teaspoons cornstarch
• 2 tablespoons canola oil, di- vided
• 12 ounces flank steak, cut against the grain into thin strips 3 1/2 tablespoons lower-sodium soy sauce, divided
• 1 1/2 teaspoons granulated sugar, divided
• 4 cups chopped red cabbage
• 1 tablespoon minced ginger
DIRECTIONS:
• 4 garlic cloves, thinly sliced 1 cup matchstick-cut carrots • 1/4 cup chopped scallions 1 tablespoon toasted sesame oil
• 1 tablespoon sherry vinegar • 2 (8.8-oz.) pkg. precooked microwavable brown rice, warmed
• 2 teaspoons toasted sesame seeds
–Whisk together stock and cornstarch in a small bowl until smooth.
– Heat 1 tablespoon canola oil in a large cast-iron skillet over high. Add steak; cook, stirring occasion- ally, until browned, 2 to 3 minutes. Add 1 1/2 tablespoons soy sauce and 1 teaspoon sugar. Cook, stir- ring often, until meat is charred, 1 to 2 minutes. Remove steak to a plate.
– Add cabbage, ginger, garlic, and remaining 1 tablespoon canola oil; cook, stirring often, until cabbage begins to wilt, 2 to 3 minutes. Add stock mixture, remaining 2 tablespoons soy sauce, and remaining 1/2 teaspoon sugar.
– Bring to a boil; reduce heat to medium, and simmer until cabbage is crisp-tender, about 2 minutes. Stir in steak, carrots, scallions, sesame oil, and vinegar. Cook 1 minute.
– Serve over brown rice. Sprinkle with sesame seeds.
FRIDAY, OCTOBER 5, 2018 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B