Smart Choices

Dine Well, Stay Nourished

(Photograph by robin conover)
In the Kitchen

April 1, 2021

Tammy Algood

Multigrain Salad Over Greens

  • 2 teaspoons unsalted butter
  • 4 teaspoons canola oil, divided
  • 1 large leek, thinly sliced
  • 4 cups low-sodium vegetable or chicken stock
  • 1/2 cup pearl barley
  • 1/2 cup brown rice
  • 1/2 cup golden raisins or dried currants
  • 1/4 cup bulgur wheat
  • 1/3 cup sunflower seeds or pine nuts
  • 1/4 cup chopped fresh parsley
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon black pepper
  • Mixed salad greens
  • 2 tablespoons olive oil
  • Parmesan shreds for garnish
  • Roasted chicken or grilled fish

Place butter and 2 teaspoons of canola oil in a Dutch oven over medium-high heat.

When the butter has melted, add leeks. Cook 4 minutes, stirring frequently. Add the stock, pearl barley and brown rice. Bring to a boil. Cover and reduce heat to simmer.

Cook for 35 minutes, then stir in raisins and bulgur. Cover and cook for 10 minutes.

Add remaining canola oil to a small skillet over medium-high heat. Add sunflower seeds and sauté for 2 minutes or until lightly browned. Remove from heat and set aside.

When bulgur is tender, remove from heat. Stir in sunflower seeds, parsley, salt and pepper. Serve over mixed salad greens and drizzle the top with olive oil. Garnish with Parmesan and serve. If desired, add slices of roasted chicken or grilled fish.

Serves 8

Silky Garlic Spread

  • 15-ounce can cannellini beans, drained and rinsed
  • 1/2 cup drained soft silken tofu
  • 3 garlic cloves, peeled and minced
  • 2 teaspoons dried Italian seasoning or herbs de Provence
  • 1/2 teaspoon onion salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika or cayenne pepper
  • 1/4 cup freshly squeezed lemon juice
  • 1 tablespoon olive oil
  • Fresh vegetables, such as celery sticks, carrots, broccoli florets, button mushrooms, cauliflower florets
In a food processor, combine beans, tofu, garlic, Italian seasoning, salt, pepper and paprika. Add lemon juice and oil through the chute. Process until smooth. Transfer to a serving dish and cover.
Refrigerate until ready to serve with fresh vegetables. Remove from the refrigerator 30 minutes before serving.

Spiced Stuffed Peppers

  • 1 tablespoon canola oil
  • 1 medium onion, peeled and chopped
  • 1 tablespoon ground coriander
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon red pepper flakes
  • 1 pound ground turkey or chicken
  • 1 teaspoon salt, divided
  • 1 1/4 cups quinoa
  • 6 large red, yellow, orange or green bell peppers (or a mixture)
  • 3 ripe tomatoes, cored and peeled
  • 2 garlic cloves, peeled
  • 1-inch piece fresh ginger, peeled

Heat oven to 375 F.

Heat oil in a large skillet over medium heat. Add onions, coriander, cumin and pepper flakes. Cook, stirring occasionally, until onions soften and the spices smell toasted, about 6 minutes.

Add the ground meat and 1/2 teaspoon of salt. Cook, breaking up the meat into clusters with a spoon, until done.

Reduce the heat to low. Add quinoa and 11/2 cups water. Cover and simmer until the quinoa plumps and most of the liquid is absorbed, about 25 minutes.

Cut off the tops of the peppers and use a teaspoon to remove seeds and ribs. Cut a thin slice off the bottom of each pepper to stabilize them. Arrange peppers in a 9-by-13-inch baking dish. Purée tomatoes, garlic, ginger and remaining salt in a blender until smooth. Stir into the meat mixture and pack into the peppers.

Cover the baking dish securely with aluminum foil. Cook until peppers are fork tender, about 35 to 40 minutes. Serve warm.

Serves 6

Shrimp and Tabbouleh Salad

  • 1 cup bulgur wheat (may substitute farro; follow package directions for preparation)
  • 1 cup low-sodium chicken stock, boiling
  • 2 cups cooked salad shrimp (if frozen, thawed and drained)
  • 2 ripe tomatoes, peeled, cored and chopped
  • 4 green onions, sliced
  • 1/2 cup chopped fresh parsley
  • 1/3 cup freshly squeezed lemon juice
  • 3 tablespoons olive oil
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon lemon zest
  • 1/2 teaspoon black pepper
  • Mixed lettuce leaves

Place the bulgur wheat in a heatproof glass bowl. Add the boiling stock. Stir, cover and allow to stand for 30 minutes. Fluff the bulgur wheat and cool to room temperature.

In a large bowl, stir together shrimp, tomatoes, onions, parsley, lemon juice, salt, zest and pepper. Add bulgur to the shrimp mixture.

Cover and refrigerate at least two hours before serving over lettuce leaves.

Serves 6

Foil-Baked Fish and Veggies

  • 4 fish fillets, such as halibut, cod or tilapia; no more than 5 ounces each
  • 1 tablespoon finely chopped fresh chives
  • 2 teaspoons orange zest
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 pound carrots or parsnips, peeled and cut in thick matchsticks
  • 1/2 pound thin zucchini, cut in thick matchsticks
  • 1/4 cup freshly squeezed orange juice
  • 1 tablespoon olive oil

Heat oven to 400 F.

Arrange four 12-inch squares of aluminum foil on the counter. Spray each with cooking spray and top with a fish fillet. Sprinkle evenly with chives, zest, salt and pepper. Arrange carrots and zucchini around each fillet. Drizzle with orange juice and oil. Fold foil over the fish and vegetables, crimping the edges tightly to seal. Place each packet on a large-rimmed baking sheet.

Bake 14 minutes or until the fish flakes easily with a fork. Serve each packet warm on a dinner plate, being careful while unwrapping.

Serves 4

Tammy Algood