Can’t get enough of the Healthy Family Meal suggestions in our May issue? Then you’re in luck! We’ve got a few more recipes to add to your collection…
Root Vegetable/Sweet Potato Stew
Courtesy of Colleen Underwood
Ingredients
1 Lemon, juice only
2 to 3 Tbsp oil
1 onion, chopped
1 bell pepper, chopped
3 or 4 cloves garlic, minced
2 parsnips cut diagonal, 1/4 inch thick
2 carrots cut diagonal, 1/4 inch thick
3 turnips, about 1 inch cubes
1 rutabaga, about 1 inch cubes
2 small sweet potatoes or yams, about 1 inch cubes
1/4 tsp turmeric
1 tsp cumin
1 tsp basil
1/4 tsp black pepper
Cayenne pepper, to taste (or skip)
1 Tbsp ground coriander
1/2 tsp whole coriander, slightly crushed
2 cups canned tomatoes with juice
3 1/2 cups water or beef stock or vegetable stock
salt, to season
Directions:
1. Heat the oil in a large pot over medium-high. Add the onions and bell pepper and sauté until the onion is cooked through and translucent, about 3 or 4 minutes. Add the garlic and spices and sauté for another minute or so.
2. Add tomatoes and cook for another 2 or 3 minutes (if adding meat, do so here, then add 10 minutes to the recipe; cover and simmer).
3. Add the beef stock, vegetable stock or water and season with salt. Bring to a boil, then reduce heat to medium-low, cover and simmer for about 10 minutes.
4. Stir in the parsnips, carrots, turnips, rutabaga and sweet potatoes and simmer for another 30 to 40 minutes, or until vegetables are softened (add water if needed).
5. Add the lemon juice about 10 minutes before serving.
Chickpea and Caramelized Onion Cornbread
Ingredients
Use a cast iron pan.
1-1/2 cups yellow cornmeal
1/2 cup whole wheat flour
1 Tbsp baking powder
1/4 tsp salt
1-3/4 cups buttermilk (or 1 1/2 cups of milk with 1/4 cup vinegar mixed)
1 egg, beaten
3 Tbsp vegetable oil
1 can of chickpeas lightly smashed, with a little liquid reserved
5 Tbsp molasses
2 Tbsp butter
Directions:
1. Preheat the oven to 375 degrees.
2. Smash the chickpeas until just broken in the little bit of liquid and set aside.
3. Combine the dry ingredients in a mixing bowl. In a separate bowl, pour in the buttermilk and add the egg, vegetable oil and molasses. Stir until the egg and molasses are thoroughly mixed in.
4. Blend the liquid ingredients into the dry ingredients until all is just wet; stir in the smashed chickpeas.
5. Take the butter and put it in the cast iron pan, and put it all in the oven for a few minutes until the butter is melted.
6. Once melted, take cornbread batter and pour into hot pan. Bake for 25 to 40 minutes, and then test for doneness.
Yield: 4 to 6 Servings
Chicken Cacciatore
Courtesy of Pierre DeRagon
Ingredients
4 skinless chicken breast halves on the bone, about 2 lbs.
Salt and freshly ground black pepper
2 tsp olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 lb. white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 tsp dried oregano
1/8 tsp red pepper flakes or more to taste
Directions:
1. Rinse the chicken and pat dry with paper towels; season the chicken with salt and pepper.
2. Heat the oil in a sauté pan over moderately-high heat, and brown the chicken on both sides, about 8 minutes. Remove the chicken.
3. Reduce the heat to moderate; add the onion and pepper, and cover and cook, stirring occasionally until the vegetables begin to soften, about 5 minutes.
4. Add the mushrooms and cook uncovered, stirring occasionally until the mushrooms begin to brown.
5. Add the garlic and cook, stirring, for 30 seconds.
6. Add the wine, and cook until reduced by half.
7. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt; simmer the mixture, covered, for 10 minutes.
8. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
Yield: 4 Servings
Can’t get enough of the Healthy Family Meal suggestions in our May issue? Then you’re in luck! We’ve got a few more recipes to add to your collection…
Root Vegetable/Sweet Potato Stew
Courtesy of Colleen Underwood
Ingredients
1 Lemon, juice only
2 to 3 Tbsp oil
1 onion, chopped
1 bell pepper, chopped
3 or 4 cloves garlic, minced
2 parsnips cut diagonal, 1/4 inch thick
2 carrots cut diagonal, 1/4 inch thick
3 turnips, about 1 inch cubes
1 rutabaga, about 1 inch cubes
2 small sweet potatoes or yams, about 1 inch cubes
1/4 tsp turmeric
1 tsp cumin
1 tsp basil
1/4 tsp black pepper
Cayenne pepper, to taste (or skip)
1 Tbsp ground coriander
1/2 tsp whole coriander, slightly crushed
2 cups canned tomatoes with juice
3 1/2 cups water or beef stock or vegetable stock
salt, to season
Directions:
1. Heat the oil in a large pot over medium-high. Add the onions and bell pepper and sauté until the onion is cooked through and translucent, about 3 or 4 minutes. Add the garlic and spices and sauté for another minute or so.
2. Add tomatoes and cook for another 2 or 3 minutes (if adding meat, do so here, then add 10 minutes to the recipe; cover and simmer).
3. Add the beef stock, vegetable stock or water and season with salt. Bring to a boil, then reduce heat to medium-low, cover and simmer for about 10 minutes.
4. Stir in the parsnips, carrots, turnips, rutabaga and sweet potatoes and simmer for another 30 to 40 minutes, or until vegetables are softened (add water if needed).
5. Add the lemon juice about 10 minutes before serving.
Chickpea and Caramelized Onion Cornbread
Ingredients
Use a cast iron pan.
1-1/2 cups yellow cornmeal
1/2 cup whole wheat flour
1 Tbsp baking powder
1/4 tsp salt
1-3/4 cups buttermilk (or 1 1/2 cups of milk with 1/4 cup vinegar mixed)
1 egg, beaten
3 Tbsp vegetable oil
1 can of chickpeas lightly smashed, with a little liquid reserved
5 Tbsp molasses
2 Tbsp butter
Directions:
1. Preheat the oven to 375 degrees.
2. Smash the chickpeas until just broken in the little bit of liquid and set aside.
3. Combine the dry ingredients in a mixing bowl. In a separate bowl, pour in the buttermilk and add the egg, vegetable oil and molasses. Stir until the egg and molasses are thoroughly mixed in.
4. Blend the liquid ingredients into the dry ingredients until all is just wet; stir in the smashed chickpeas.
5. Take the butter and put it in the cast iron pan, and put it all in the oven for a few minutes until the butter is melted.
6. Once melted, take cornbread batter and pour into hot pan. Bake for 25 to 40 minutes, and then test for doneness.
Yield: 4 to 6 Servings
Chicken Cacciatore
Courtesy of Pierre DeRagon
Ingredients
4 skinless chicken breast halves on the bone, about 2 lbs.
Salt and freshly ground black pepper
2 tsp olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 lb. white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 tsp dried oregano
1/8 tsp red pepper flakes or more to taste
Directions:
1. Rinse the chicken and pat dry with paper towels; season the chicken with salt and pepper.
2. Heat the oil in a sauté pan over moderately-high heat, and brown the chicken on both sides, about 8 minutes. Remove the chicken.
3. Reduce the heat to moderate; add the onion and pepper, and cover and cook, stirring occasionally until the vegetables begin to soften, about 5 minutes.
4. Add the mushrooms and cook uncovered, stirring occasionally until the mushrooms begin to brown.
5. Add the garlic and cook, stirring, for 30 seconds.
6. Add the wine, and cook until reduced by half.
7. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt; simmer the mixture, covered, for 10 minutes.
8. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
Yield: 4 Servings
Compiled by Jennifer Hetrick
