Kate McMillan - Healthy Dish of the Day: 365 Recipes for Every Day of the Year

dish of the KAT E MCMILLA N PHOT OGR APHS BY ERIN KUN KEL

CONTENTS

A HEAL TH Y DISH FOR EVER Y DA Y Lean pro teins, seasonal vege tables, whole gr ains, a nd good fatst his is the formula f or simpl e, heal thy eatin g. A variety of color s and textu res and a well- rounded plate ke eps nu tritious cooking interes ting. Healthy eating is a way of lif e, one that imp roves your livelih ood, a nd incl udes plen ty of adventur es in the kitche n. B alanced, seasonally inspired meals, bursting in fresh a vors and n utrients have a we lcome p lace at t he tab le, in any se ason. With 365 recipes for ever y d ay of the year , h ealthy eating has ne ver be en easier . I nspired b y seas onal pr oduce, this boo k focuses on eati ng the freshest vegeta bles and fruits each m onth, ensuring variety all yea r long. In the c older m onths, keep warm an d satis ed with hearty root veg etables, sturdy gr eens, and ro asted lean m eats. Celebrat e the ar rival of wa rmer months wi th gree ns, b aby ve getables, and ligh t soups. Pull ou t the gr ill for summe r, and e njoy l ight sh dishes a nd plump , juicy v egetabl es cook ed until char red and smoky . This book will rem ind yo u that h ealthy eating isnt a bout re strictio ns. Wev e reinve nted o ld fav orites and co mfort foods s o they c an be enjoy ed in health ier for ms. Y ou ll n d burge rs for any se ason: mad e from sh, beans, a nd class ic groun d meat; pasta dishes g alore, b rimming w ith seasonal ve getables; ca sseroles c omposed o f whole g rains and hearty vegetab les; and many more d elicious i deas to satisf y a variety of pala tes. Many recipes include servi ng suggest ions to round out a ba lanced m eal. You ll al so nd lots of r ecipes f or simpl e sauc es, q uick garni shes, a nd homemade c ondiments to kee p things interes ting. I nformation on key nutrients is provi ded wit h many of the rec ipes to illuminat e the he alth benets th at diere nt food s oer . With this a bundance of delic ious rec ipes, a nd the seasons as you r guide to fres h prod uce, y oul l be ins pired t o cook avo rful, fresh, and h ealthy meals all year long.

Resolv e to ea t healt hy th rough the New Y e ar with seasonal, satisf yin g meals. Ja nuary is the tim e to ll the kitche n with root vegetab les: turn ips, butter nut squash, carrots , and fenn el bring heartine ss to a cold day s meal. Complemen t th e tender ro ots and squashes w ith warming spices, such as turm eric, cayenne , curr y paste , and red pep per ak es. Yo u can still enj oy cozy comfort foods and eat hea lthy by making a few altera tions on classic di shes, like bak ed chicke n Parm esan th at is pan-sear ed inst ead of our-c oated, and vegetari an cassoul et that gets natura l richness fr om a bounty of vege tables. QUINOA TABBOUL EH WITH LEMONY GRILL ED SHRIMP WINTER VE GETA BLE CURRY MINEST RONE ASIAN-ST YLE CHICKE N S OUP SPICED TR I-TI P WI TH ROASTE D BRUS SELS SPROUTS KALE SA LAD WITH RADI CCHIO & PANCE TTA CHICKE N W ITH SQUAS H, TURNIP S & SH IITA KES MAHIM AHI W ITH MANGO S ALSA ROASTE D CAU LIFLOWE R PA STA WITH GARLIC BRE AD CRUMBS MUSSELS FR A DIAV OLO WITH FENNEL, LEEKS & FR EGOLA VEGET ARIAN C ASSOU LET ROASTE D SQ UASH WITH SPICED COUSCOU S CRAB & JA LAPE O BU RGERS WITH GRILL ED MA NGO SA LSA GREEK-ST YLE CHICKE N SO UP CAULIFLOWE R & TO FU CUR RY

RADI CCHIO & RE D O NION P IZZA FENNEL- CRUST ED CHICKE N WITH FENNEL & HER B SA LAD ROASTE D R OOT VE GETA BLES WITH ROSEMARY STIR- FRIED BOK CHOY & SHI ITAK E MUSH ROOMS BAKED CHICKE N PA RMESAN ROOT V EGET ABLE & BA RLEY ST EW PENNE WITH BRO CCOLI & SP ICY BR EAD CRUMBS COCONUT RICE NOODLE S WITH CRA B & CIL ANTRO CHICKE N, SA USAGE & VE GETA BLE ST EW SALMON CA KES WITH GINGER & GRE EN O NION RED BEA NS & RIC E JAPAN ESE-ST YLE CHICKE N & VE GETA BLE CURRY PAN-SEA RED HALIB UT WITH GRAPE FRUIT, PAR SLEY & FEN NEL S ALAD SPLIT PEA SO UP W ITH SPINA CH SPICY TO FU, RICE & BRO CCOLI SA LAD MUSHROOM, CHICKE N & BA RLEY SOUP

WINTER VEGE TAB LE CURR Y serve s 4 1 Tb sp o live o il 1 la rge onion , f ine ly ch opped 2 ser rano ch iles, chop ped 3 Tb sp fr esh gin ger, mi nced 1 tsp cu min seeds 2 ca ns (15 oz/ 470 g e ach) ch ickpea s, liqui d res erve d 1 can (14. 5 o z/45 5 g) di ced t omatoes 1 Tb sp f resh lim e jui ce tsp gr ound tu rme ric tsp gar am masal a lar ge ca ulif l ower, cu t in to 1-in ch (2 .5-cm) f l orets 2 Yuk on gold p otatoes, cut into -inch (12-m m) pieces Salt and fr eshly gr ound pepp er Cooked brown ri ce, for ser ving cup ( oz/15 g) mi nced fr esh cil antr o In a heav y lar ge saucep an ove r mediu m-hi gh heat, warm the o il. Ad d th e onio n, ch iles , ginge r, and cumin seeds . Saut unt il t he onion is ten der, about 6 m inu tes. Ad d the c hickp eas wi th thei r li quid , tomat oes with the ir ju ice, lim e juic e, tu rmer ic, and tsp gar am ma sala. Bri ng t o a boil , th en reduce the h eat an d sim mer f or 5 mi nut es to blend t he f lav ors. Add th e caul iflo wer, potat oes, and 1 cup (8 fl oz/ 0 ml) water , and s imme r unt il t he potato es ar e tende r, sti rring occas ional ly a nd addi ng mo re water if d ry , about 15 mi nut es. Stir in the r emaini ng tsp gar am ma sala. Season t o tast e wit h sa lt a nd p epper . Spoon th e cur ry o ver ri ce in bowls , spri nkle with cil antr o, an d serv e. JANUAR Y This v egetari an curry has all the element s of a complete m eal: vegetabl es for vitamins and mineral s, chick peas for plant -ba sed protein, a nd brow n rice, a sourc e of whole gra ins and a vehicle f or mopping up the frag rant curr y sauce. Th is stew rehea ts well, so it can be se rved a gain a night or two la ter . QUINOA TA BBOULE H WITH LEMONY GRILL ED SHRIM P serve s 4 1 lb (50 g) sh rimp , peel ed an d devei ned Grated zest and jui ce of 1 l emon 1 ts p ol ive o il Salt and fr eshly gr ound pepp er 1 cu p (8 oz /250 g) qui noa, ri nsed 1 Eng lish cucu mber, cut int o -inch (12-m m) pieces 1 pin t (12 oz/ 375 g) c herr y tomato es, hal ved 2 gr een o nions , ch opped 1 cu p (1 oz/4 5 g) chopped fr esh fla t-leaf par sley FOR THE LEMO N-GARL IC DR ESSING 2 cloves gar lic, min ced Juic e of lemon cup (2 f l oz/ ml ) ext ra-v irgin oli ve oil Salt and fr eshly gr ound pepp er Place th e shr imp in a nonr eactiv e bowl wit h the le mon zes t and juic e and the o il. S eason with salt and pepper a nd to ss to com bine. Cover an d refr igerat e for 1 hour . Brin g 2 cups (1 fl oz/ ml) water to a b oil in a s aucepa n ove r mediu m-hi gh heat . Add tsp sa lt a nd t he qu inoa and reduc e heat to low . Cover th e saucep an a nd co ok un til the wat er is abs orbed a nd t he qu inoa is tender , 20 mi nut es. Tr ansf er the quin oa to a bowl a nd l et cool . War m a stove -top g rill pan ove r hig h heat . Remove th e shr imp from t he ma rinad e and place on the g rill pan; dis card t he m arinad e. Cook jus t unt il t he sh rimp are br ight pin k and opaq ue th roug hout, about 2 mi nut es per side. Tr ansf er the shri mp to t he bow l with the q uino a. Add t he c ucumber , tomatoe s, g reen o nion s, and pa rsley and mix t o combin e. To make t he d ressing , place the g arli c and lemon jui ce in a smal l bow l. Wh isk in t he extra- vir gin olive oil a nd s eason t o tas te with salt and p epper. Stir the d ressin g int o the quin oa. Se ason to taste w ith salt and pepper a nd s erve at room temperat ure, or refr igerat e and serv e cold. JANUAR Y Quinoa a gluten - fre e, pr otein- packed, grain- like seedre places bulgu r whea t in this ne w rif f o n a Medite rranea n classic. Th e addi tion of low- calo rie gri lled shrimp ma kes th is dish he arty e noug h to ser ve as a main course. T his r ecipe would also b e delicious with o ther proteins such as grill ed salm on or left over s hredded rotisseri e chicke n.