Fitness Food and You

Spaghetti with Peas, Proscuito, and Scallions (serves 4)

Most people think of peas as being starchy. Yes, they do contain some starch but peas are also loaded with fiber, Vitamin K, C, folate and iron. They are also a good antioxidant. Peas are sweet and delicious so enjoy them!

ingredients

9 oz spaghetti

2 cups frozen peas

bunch of scallions

1 clove garlic

4-5 slices proscuito

2 T chopped parsley

1 t butter

salt and freshly ground pepper

3 T olive oil

Parmesan cheese, grated

directions

Roughly chop the white part of the scallions. Peel and finely chop the garlic and tear the proscuito into pieces. Chop the parsley.

Melt the butter in a large saucepan. Add the scallions and gently soften, then add the frozen peas. Simmer gently until the water evaporates and the peas are defrosted and warm.

Add the garlic and parsley. Then add the olive oil. Season with salt and pepper. Add the proscuito.

Meanwhile, cook the spaghetti in boiling salted water until al dente. Then drain. Add the spaghetti to the peas and sprinkle with Parmesan.

(Adapted from a recipe found in “River Café Cookbook Easy”)

This recipe is so easy, so flavorful and you only need one pot!

ingredients (serves 4)

8 small chicken pieces (with bones but no skin)

salt and freshly ground pepper

1 ripe tomato, diced

1 yellow onion, chopped

1 red pepper, sliced into long strips

1 cup  medium grain rice

2-3 cups chicken stock

1/2 t turmeric

1 T extra virgin olive oil

directions

Season the chicken pieces with salt and pepper. Set aside. In a large frying pan or skillet, sauté the tomato, onion and pepper in the olive oil for about 5-6 minutes. When the onion is translucent, add the pieces of chicken and cook for about 5 minutes on each side.

Add the rice to pan, stirring to coat all the grains with the oil. Add the chicken broth and the turmeric. Bring to a boil, then reduce the heat and simmer uncovered until the rice is cooked – approximately 20 minutes. Add more broth if necessary.

 (Adapted from a recipe found on spanishfood.about.com)

Chole is a popular Indian vegetarian dish. I actually got this recipe from an Indian cooking class that I took in London years ago. Delicious and very healthy!

ingredients

2 cans chic peas, rinsed and drained

1, 6-ounce can tomato paste

1/4  t salt

1/8-1/4 t crushed red pepper flakes

1 T vegetable oil

1 large onion, chopped

½ cup chopped scallions

4 cloves garlic, minced

1 T minced, ginger

¼ t clove powder

1 t cinnamon

1 T chili powder

1 t sugar

¼ cup chopped cilantro

directions

Place the chic peas in a large saucepan. Add the tomato paste. Using the 6-ounce tomato paste can, add 3 cans of water to the chic peas and stir. Slowly heat this mixture over medium heat. Then add the crushed red pepper flakes and salt. Bring to a boil and then reduce the heat and simmer. Once it’s simmering, add the ginger and the garlic.

Meanwhile, heat the oil in a frying pan. Add the onions. Cook on medium heat for 5-7 minutes, gently browning the onions and stirring frequently.  Add the clove power, cinnamon and chili to onions and cook for an additional minute. Add the scallions to bean mixture. Then add the onion mixture to beans and simmer for 45 minutes.

Add the sugar and adjust the seasoning if necessary. Remove the beans from the heat and add the chopped cilantro.

You can make this a day or two in advance—it actually tastes better the next day! Serve with brown rice.

This recipe is SO simple and just delicious!!

ingredients (serves 4)

1 T olive oil

2 bay leaves

2 t smoked paprika

1 onion, thinly sliced

1 red, green or yellow pepper, thinly sliced

1, 14.5-ounce can diced tomato

1 clove of garlic, finely chopped

¼ cup chopped cilantro

1 cup seafood broth

salt and freshly ground pepper

1 ½ lbs skinless stripped bass, cut into 2-inch chunks

whole-grain bread.

directions

Heat the olive oil in a medium saucepan over medium-high heat. Add the bay leaves and paprika and cook, stirring for 30 seconds. Add the onion, pepper, tomatoes, garlic and 2 tablespoons of the cilantro; season with salt and pepper. Cover and cook until the vegetables are softened, about 10 minutes.

Add the seafood broth and reduce the heat to medium low. Season the fish with salt and pepper, then nestle the pieces among the vegetables in the pan. Cover and simmer until the fish is just cooked through, about 5 to 7 minutes.

Divide the stew among 4 bowls. Sprinkle with the remaining 2 tablespoons of cilantro. Serve with whole grain bread.

(Adapted from a recipe found on http://www.foodnetwork.com)