Recipe: Oven-Baked Almond Fish Sticks

Try this healthy, tasty, and family-friendly meal this week!

Ingredients

1 cup crushed almonds

1/2 cup crushed bran flakes cereal

1 tablespoon wheat germ

1 teaspoon sea salt

1/2 teaspoon garlic powder

1/2 teaspoon cayenne pepper

1/2 teaspoon oregano

2 large eggs

2 teaspoons olive oil

1 pound cod, rinsed and cut into 1-inch by 5-inch pieces

Prepared marina sauce, for serving

Directions

  1. Preheat the oven to 425 degrees F.
  2. Mix the almonds, bran flakes, wheat germ, sea salt, garlic powder, cayenne pepper and oregano together in a medium bowl. Crack the eggs into a separate small bowl and beat until frothy.
  3. Coat a baking pan with the olive oil. Dip the fish sticks first in the egg mixture, and then into the almond mixture. Place the fish sticks on the prepared pan.
  4. Bake until lightly browned, 10 to 15 minutes. Serve with your favorite marinara sauce as a dip.

Recipe: Slow Cooker Chicken Tortilla Soup

Try this healthy, tasty and family-friendly recipe this week. 

Ingredients

3 chicken thighs, skin removed

10-ounce can diced tomatoes with green chiles

1 1/2 cups cooked black beans

1 1/2 cups chicken broth

1 1/2 cups water

1 yellow onion, finely chopped

3 garlic cloves, finely minced

1 jalapeno, finely chopped

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

Juice of 1/2 lemon

20 tortilla chips

3 tablespoons finely chopped fresh cilantro

1/2 cup shredded Monterey Jack cheese

Directions

  1. Place the chicken, tomatoes (and juices), beans, broth, water, onion, garlic, jalapeno, cumin, and chili powder in a slow cooker. Cover and cook on high for 3 to 4 hours or on low for 6 to 8 hours.
  2. Uncover the slow cooker and use tongs to remove the chicken from the pot. Once cool enough to handle, remove the meat from the bones and shred, then return the meat to the pot. Stir in the lemon juice. Crumble a few tortilla chips into each bowl and cover with some soup. Serve sprinkled with cilantro and grated cheese.

Per serving: Calories: 275; Total Fat: 8 grams; Saturated Fat: 4 grams; Protein: 22 grams; Total carbohydrates: 29 grams; Sugar: 7 grams; Fiber: 6 grams; Cholesterol: 56 milligrams; Sodium: 364 milligrams

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Recipes: Falafel Salad with Lemon-Tahini Dressing

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Falafel Salad with Lemon-Tahini Dressing

EatingWell Test Kitchen
“Deep-fried falafel can be a total grease bomb. But these pan-seared falafel still get crispy in just a few tablespoons of oil with equally satisfying results. Be sure to use dried, instead of canned, chickpeas in this healthy recipe—canned chickpeas add too much moisture.”

Ingredients

    • 1 cup dried chickpeas
    • 2 cups packed flat-leaf parsley, divided
    • ¼ cup chopped red onion plus ¼ cup thinly sliced, divided
    • 2 cloves garlic
    • 5 tablespoons extra-virgin olive oil, divided
    • 3 tablespoons lemon juice, divided
    • 1 tablespoon ground cumin
    • 1 teaspoon salt, divided
    • 5 tablespoons tahini
    • 5 tablespoons warm water
    • 6 cups sliced romaine lettuce
    • 2 cups sliced cucumbers and/or radishes
    • 1 pint grape tomatoes, quartered

Directions

  • Soak chickpeas in cold water for 12 to 24 hours.
  • Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.
  • Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.
  • Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl. Transfer ¼ cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved ¼ cup dressing.
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Recipes: Ratatouille with White Beans & Polenta

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Ratatouille with White Beans & Polenta

EatingWell Test Kitchen
“Tons of lightly cooked vegetables combine with white beans in this hearty vegetarian dinner recipe. It can also be served over bread, like bruschetta.”

Ingredients

    • 5 tablespoons extra-virgin olive oil, divided
    • 1 large onion, coarsely chopped
    • 1 medium red bell pepper, chopped
    • 4 cloves garlic, minced
    • 1 small eggplant, cut into ½-inch chunks
    • ½ teaspoon kosher salt, divided
    • 2 medium zucchini, halved lengthwise and sliced
    • 1 (15 ounce) can no-salt-added white beans, rinsed
    • 1 pint cherry or grape tomatoes, halved
    • ¼ cup slivered sun-dried tomatoes
    • 1 teaspoon Italian seasoning
    • 1 tablespoon capers, rinsed and chopped
    • ½ teaspoon ground pepper
    • 1 16- to 18-ounce tube prepared polenta (see Tip), sliced into 8 rounds
    • ¼ cup toasted pine nuts

Directions

  • 1Heat 1 tablespoon oil in a large pot over medium heat. Add onion and bell peppers, sprinkle with ⅛ teaspoon salt; cook, stirring occasionally, until the vegetables soften, 5 to 7 minutes. Add garlic and; cook, stirring, until fragrant, about 1 minute more. Transfer the vegetables to a large bowl.
  • 2Add 1 tablespoon oil to the pot. Add eggplant, sprinkle with ¼ teaspoon salt and cook, stirring frequently, until browned in places, 4 to 6 minutes. Transfer to the bowl with the vegetables.
  • 3Add another 2 tablespoons oil to the pot. Add zucchini, sprinkle with the remaining ⅛ teaspoon salt and cook, stirring frequently, until browned in places, 3 to 5 minutes. Add beans, cherry (or grape) tomatoes, sun-dried tomatoes, Italian seasoning, pepper and the reserved vegetables; stir to combine. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 8 to 10 minutes.
  • 4Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add polenta rounds and cook until golden brown on the bottom, about 5 minutes. Turn each slice and cook until browned on the second side, about 5 minutes more.
  • 5Stir capers into the ratatouille. Serve the polenta and the ratatouille topped with pine nuts.
  • Tips: Look for convenient tubes of precooked polenta in the pasta aisle or near refrigerated tofu at the supermarket.
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Recipes: Spaghetti Squash & Meatballs

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Spaghetti Squash & Meatballs

EatingWell Test Kitchen
“With this spaghetti squash and meatballs recipe, you can reduce the carbohydrates and increase the vegetable servings by skipping the pasta and serving the Italian-seasoned turkey meatballs and quick, homemade marinara sauce over thin strands of cooked spaghetti squash instead. Cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.”

Ingredients

    • 1 3-pound spaghetti squash
    • 2 tablespoons water
    • 2 tablespoons extra-virgin olive oil, divided
    • ½ cup chopped fresh parsley, divided
    • ½ cup finely shredded Parmesan cheese, divided
    • 1¼ teaspoons Italian seasoning, divided
    • ½ teaspoon onion powder
    • ½ teaspoon salt, divided
    • ½ teaspoon freshly ground pepper
    • 1 pound 93%-lean ground turkey
    • 4 large cloves garlic, minced
    • 1 28-ounce can no-salt-added crushed tomatoes
    • ¼- ½ teaspoon crushed red pepper

Directions

  • Halve squash lengthwise and scoop out the seeds. Place facedown in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh can be easily scraped with a fork, 10 to 15 minutes.
  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Scrape the squash flesh into the skillet and cook, stirring occasionally, until the moisture is evaporated and the squash is beginning to brown, 5 to 10 minutes. Stir in ¼ cup parsley. Remove from heat, cover and let stand.
  • Meanwhile, combine the remaining ¼ cup parsley, ¼ cup Parmesan, ½ teaspoon Italian seasoning, onion powder, ¼ teaspoon salt and pepper in a medium bowl. Add turkey; gently mix to combine (do not overmix). Using about 2 tablespoons each, form into 12 meatballs.
  • Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the meatballs, reduce heat to medium and cook, turning occasionally, until browned all over, 4 to 6 minutes. Push the meatballs to the side of the pan, add garlic and cook, stirring, for 1 minute. Add tomatoes, crushed red pepper to taste, the remaining ¾ teaspoon Italian seasoning and ¼ teaspoon salt; stir to coat the meatballs. Bring to a simmer, cover and cook, stirring occasionally, until the meatballs are cooked through, 10 to 12 minutes more.
  • Serve the sauce and meatballs over the squash, sprinkled with the remaining ¼ cup Parmesan.
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Recipes: Romaine Salad with Grapefruit & Shrimp

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Romaine Salad with Grapefruit & Shrimp

Robb Walsh
“The burst-in-your-mouth juicy sweetness of red grapefruit is a great partner for the slightly briny and chewy bite of cooked shrimp. In this healthy salad recipe, we use romaine lettuce and red cabbage, but a handful of peppery arugula or watercress would be a nice addition.”

Ingredients

    • 2 large red grapefruit (about 1 pound each)
    • ¼ cup extra-virgin olive oil plus 1 tablespoon, divided
    • 1 tablespoon white-wine vinegar
    • 1 clove garlic, minced
    • 1 teaspoon hot sauce, or to taste
    • ½ teaspoon salt
    • ¼ teaspoon ground pepper, plus more to taste
    • 1-1¼ pounds peeled and deveined raw shrimp (16-20 count), tails left on if desired
    • 8 cups coarsely chopped romaine lettuce
    • 1 cup very thinly sliced red cabbage
    • ½ cup slivered sweet onion
    • 8 sprigs fresh cilantro

Directions

  • Working over a medium nonreactive bowl, suprême grapefruit (see Tips). Squeeze the membranes to extract any extra juice. Measure 3 tablespoons juice into a large nonreactive bowl; save the remaining juice for another use.
  • Whisk ¼ cup oil into the large bowl along with vinegar, garlic, hot sauce, salt, and pepper.
  • Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add shrimp and cook, stirring, until pink and just cooked through, about 3 minutes. Transfer to a medium bowl and toss with 1 tablespoon of the dressing.
  • To serve, toss lettuce, cabbage, and onion with the remaining dressing in the large bowl. Divide among 4 plates. Top with the shrimp and the grapefruit segments. Season with pepper, if desired, and garnish with cilantro.
  • Tips: Be sure to use a nonreactive bowl—stainless-steel, enamel-coated or glass—when working with acidic food like grapefruit. Reactive vessels, such as aluminum and cast-iron, can impart off colors and/or flavors.
  • To suprême: Use this technique to get pretty, pith-free citrus sections every time. Cut a thin slice off the top and bottom of the fruit with a large sharp knife. Place on a cutting board. Remove the peel and white pith below, following the curve of the fruit as you go. Working over a bowl, switch to a small sharp knife and cut each segment from the surrounding membranes. Squeeze any extra juice from the membranes, if desired.
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Recipes: Za’atar-Roasted Chicken Tenders & Vegetables with Couscous

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Za’atar-Roasted Chicken Tenders & Vegetables with Couscous

EatingWell Test Kitchen
“Za’atar (or zaatar)—a Middle-Eastern spice blend that’s a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs—gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.”

Ingredients

  • 1 medium navel orange
  • 1 pound trimmed green beans
  • 1 medium red onion, halved and sliced
  • ½ cup Kalamata or Castelvetrano olives
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons dry white wine
  • ¼ teaspoon salt
  • ½ teaspoon ground pepper, divided
  • 1 pound chicken tenders
  • 1 tablespoon za’atar (see Tip)
  • 1 cup low-sodium chicken broth
  • ⅔ cup whole-wheat couscous

Directions

  • Position rack in bottom third of oven; preheat to 450°F. Coat a rimmed baking sheet with cooking spray.
  • Grate 2 teaspoons zest from the orange. Slice ½ inch off the ends and squeeze juice from them into a medium saucepan; add the zest. Set aside.
  • Cut the rest of the orange in half then cut into ¼-inch slices. Toss in a large bowl with green beans, onion, olives, oil, wine, salt, and ¼ teaspoon pepper. Spread the mixture in an even layer on the prepared pan. Toss chicken with za’atar in the bowl, then place on top of the green bean mixture.
  • Roast on the bottom rack until the green beans are tender and the chicken is no longer pink in the middle, about 15 minutes.
  • Meanwhile, add broth and the remaining ¼ teaspoon pepper to the saucepan. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork. Serve with the chicken and vegetables.
  • Spice blends like za’atar give you big flavor from just one ingredient. A mix of thyme, sumac, salt, sesame seeds and sometimes other herbs, look for it in the bulk spice section of natural-food stores, in specialty-food stores or on amazon.com. To make your own mix: Blend 1 tsp. each ground sumac, sesame seeds and dried thyme with ¼ tsp. salt.
  • Chicken tenders require zero prep (just rip open the package) and cook in a snap because they’re so thin, which makes them perfect for fast weeknight meals. The tender is typically found attached to the underside of the chicken breast, but can also be purchased separately.
  • Many whole grains take 30-plus minutes to cook, but whole-wheat couscous is ready in five. It’s a flavor sponge, so serve with a saucy dish or try stirring fresh herbs or citrus juice into it, as we do here. If you don’t like the taste of whole-wheat, don’t worry—it’s mellow in couscous.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
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Recipes: Maple Granola

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Maple Granola

Sara Haas, R.D.N., L.D.N.
“This quick and healthy granola recipe can be enjoyed like cereal with milk or sprinkled over yogurt to make an easy parfait. Serve with a banana for a balanced breakfast. ”

Ingredients

    • 2 tablespoons pure maple syrup
    • 1 tablespoon canola oil
    • ¼ teaspoon vanilla
    • 1 cup rolled oats
    • ¼ cup chopped pecans
    • 1½ teaspoons ground cinnamon
    • ⅛ teaspoon kosher salt

Directions

  • 1Preheat oven to 325°F. Line a rimmed baking sheet with parchment paper.
  • 2Combine maple syrup, oil and vanilla in a medium bowl. Stir in oat, pecans, cinnamon and salt until evenly combined. Evenly spread out onto the prepared baking sheet.
  • 3Bake the granola, stirring halfway through, until golden, 10 to 15 minutes. Let cool completely before storing.
  • Make Ahead Tip: Store airtight for up to 2 weeks.
  • Equipment: Parchment paper
  • People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
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Recipes: Winter Salad with Halloumi “Croutons”

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Winter Salad with Halloumi “Croutons”

Breana Killeen
“Halloumi, a firm Greek cheese, softens but doesn’t completely melt when heated. In this healthy recipe, halloumi is cubed, marinated and broiled, turning it into crouton-like bites to top this hearty vegetarian main-dish salad.”

Ingredients

    • 4 tablespoons extra-virgin olive oil, divided
    • 2 teaspoons lemon zest
    • 2 tablespoons lemon juice
    • 1 teaspoon dried oregano
    • ½ teaspoon ground pepper, divided
    • 4 ounces halloumi cheese (see Tip), cut into 1-inch cubes
    • 1 pound baby potatoes, quartered
    • 3 cups trimmed green beans
    • ¼ teaspoon salt, divided
    • 2 cups cherry tomatoes
    • 2 cloves garlic, sliced
    • 1 tablespoon red-wine vinegar
    • 8 cups chopped escarole
    • ¼ cup toasted chopped hazelnuts

Directions

  • Position racks in the center and upper third of oven; preheat to 425°F.
  • Combine 1 tablespoon oil, lemon zest, lemon juice, oregano and ¼ teaspoon pepper in a small bowl. Add halloumi and stir to coat; set aside.
  • Toss potatoes and green beans with 1 tablespoon oil, ⅛ teaspoon salt and the remaining ¼ teaspoon pepper on a large rimmed baking sheet. Spread in a single layer. Roast on the center rack for 10 minutes. Scatter tomatoes over the vegetables and continue roasting until the potatoes are tender and the tomatoes are wilted, 5 to 10 minutes more. Transfer to a large bowl.
  • Turn the broiler to high. Using a slotted spoon, transfer the reserved halloumi to the baking sheet (reserve the marinade). Broil, stirring once, until lightly browned, 3 to 5 minutes.
  • Meanwhile, heat the remaining 2 tablespoons oil and garlic in a small saucepan over medium heat until the garlic begins to sizzle, then cook for 15 seconds. Remove from heat and whisk in vinegar, the reserved marinade and the remaining ⅛ teaspoon salt.
  • Add escarole to the vegetables and gently toss with the warm dressing to combine. Serve topped with the halloumi and hazelnuts.
  • Tips: Semi-firm, brined halloumi cheese is great for cooking because it holds its shape when heated. It can be salty, though—some have up to 900 mg of sodium per ounce. Pick one with close to 300 mg per ounce.

Recipes: Roasted Cauliflower & Potato Curry Soup

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Roasted Cauliflower & Potato Curry Soup

Danielle Centoni
“In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.”

Ingredients

    • 2 teaspoons ground coriander
    • 2 teaspoons ground cumin
    • 1½ teaspoons ground cinnamon
    • 1½ teaspoons ground turmeric
    • 1¼ teaspoons salt
    • ¾ teaspoon ground pepper
    • ⅛ teaspoon cayenne pepper
    • 1 small head cauliflower, cut into small florets (about 6 cups)
    • 2 tablespoons extra-virgin olive oil, divided
    • 1 large onion, chopped
    • 1 cup diced carrot
    • 3 large cloves garlic, minced
    • 1½ teaspoons grated fresh ginger
    • 1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish
    • 1 (14 ounces) can no-salt-added tomato sauce
    • 4 cups low-sodium vegetable broth
    • 3 cups diced peeled russet potatoes ( ½-inch)
    • 3 cups diced peeled sweet potatoes ( ½-inch)
    • 2 teaspoons lime zest
    • 2 tablespoons lime juice
    • 1 (14 ounces) can coconut milk
    • Chopped fresh cilantro for garnish

Directions

  • 1Preheat oven to 450°F.
  • 2Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.
  • 3Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile, and the remaining spice mixture. Cook, stirring, for 1 minute more.
  • 4Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest, and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.
  • 5Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.
  • To make ahead: Refrigerate for up to 5 days.