Recipes You Can't Live Without

Recipes You Can't Live Without

Get the healing nutrients you need—and the flavors you crave—with delicious main dishes from our brand-new cookbook!

Roasted Cedar-Plank Salmon with Mustard-Maple Glaze

PREP TIME: 5 MIN
TOTAL TIME: 40 MIN + SOAKING TIME
SERVINGS: 4
1 1/2 lb center-cut wild salmon fillet with skin
1/3 c pure maple syrup
2 1/2 Tbsp grainy mustard
2 cloves garlic, chopped
Juice of 1/2 lemon
Dash of cayenne
SOAK large cedar plank in water, 1 hour. Heat oven to 400°F and line baking sheet with foil. Heat plank in oven 10 minutes. Place on prepared pan and put salmon on top. Season with 1/8 tsp salt. Roast until nearly opaque in thickest part, 10 to 12 minutes. Remove from oven and switch oven to broil.
SIMMER maple syrup, mustard, and garlic in saucepan until reduced to about 1/3 cup, 8 minutes. Stir in lemon juice and cayenne and remove from heat.
RESERVE 2 Tbsp of the glaze in a bowl. Spoon remaining glaze over salmon and broil 6" from heat until flesh is opaque, 3 to 5 minutes. Spoon reserved glaze over salmon.
NUTRITION (per serving): 399 cal, 39 g pro, 23 g carb, 0.5 g fiber, 16 g fat, 3 g sat fat, 230 mg sodium

Omega-3 Fatty Acids
You Need (daily): 1,800 mg

You Get (per serving): 1,000 mg

Vitamin B12
You Need (daily): 8 mcg

You Get (per serving): 6 mcg

Vitamin D
You Need (daily): 1,319 IU

You Get (per serving): 400 IU

Pork Braised in Kiwi-Coconut Sauce with White Beans

PREP TIME: 5 MIN
TOTAL TIME: 1 HR
SERVINGS: 6
1 Tbsp canola oil
6 (1 1/4 thick) boneless pork loin chops
1/2 large red onion, chopped
1 can (14 oz) light coconut milk
I Tbsp green curry paste
11 kiwifruits, peeled and chopped (about 4 c)
1 can (15.5 oz) cannellini beans, rinsed
1 can (8 oz) pineapple chunks, drained and chopped
6 Tbsp sunflower seeds
3 Tbsp sliced shallots
2 Tbsp chopped cilantro
HEAT oil in large pot over medium-high heat. Sprinkle pork with 1/4 tsp salt and season with pepper. Cook chops until bottoms are browned, 2 to 3 minutes. Turn and repeat on opposite sides. Transfer to plate.
REDUCE heat to medium-low. Cook onion, stirring, until soft, 6 minutes. Add coconut milk, curry paste, and 1 1/3 cups of the kiwi. Bring to a simmer, cover, and cook until fruit is very soft, 5 minutes. Remove from heat. Working in batches, carefully puree in blender.
SIMMER coconut mixture in a pot. Add pork and any juices. Cover and simmer, turning halfway through, until pork is cooked through, 12 minutes.
MIX remaining ingredients and remaining kiwi in bowl. Serve with pork and sauce.
NUTRITION (per serving): 501 cal, 37 g pro, 45 g carb, 9 g fiber, 20 g fat, 7 g sat fat, 307 mg sodium

Fiber
You Need (daily): 25 g

You Get (per serving): 9 g

Potassium
You Need (daily): 3,500 mg

You Get (per serving): 1,033 mg

Vitamin C
You Need (daily): 60 mg

You Get (per serving): 161 mg

Vitamin E
You Need (daily): 30 IU

You Get (per serving): 8 IU

Pizza With Butternut Squash, Spinach, and Fontina

PREP TIME: 15 MIN
TOTAL TIME: 1 HR 15 MIN
SERVINGS: 4 (2 slices each)
1 small butternut squash (2 lb), halved lengthwise and seeds removed
1 large red onion, thinly sliced
1 Tbsp olive oil
5 c baby spinach leaves
1 lb fresh whole wheat pizza dough, at room temperature
4 oz fontina, grated (1 c)
2 Tbsp pine nuts, toasted
HEAT oven to 400°F. Coat baking sheet with cooking spray. Put squash flesh side down on prepared pan and roast 30 minutes. Turn flesh side up and roast until very tender, 25 minutes. When cooled, scrape flesh into bowl and mash.
PLACE pizza stone on rack in center of oven and increase heat to 550°F.
COOK onion in oil in large skillet over medium-low heat, stirring, until lightly browned, 20 minutes. Transfer to bowl. Increase heat to medium and coat skillet with cooking spray. Add spinach and cook, stirring, until wilted, 2 to 3 minutes.
FLOUR dough lightly and roll into a 12" circle, 1/8 to 1/4 thick, on a piece of parchment. Spread about 1 1/2 cups of the squash over dough. Top with onion and spinach. Slide parchment and pizza onto baking sheet and transfer to oven, sliding parchment directly onto pizza stone. Bake until bottom is golden, 7 minutes. Top with cheese and nuts. Bake until cheese melts, 1 minute. Cut into 8 slices.
NUTRITION (per serving): 471 cal, 18 g pro, 63 g carb, 13 g fiber, 20 g fat, 6 g sat fat, 759 mg sodium

Calcium
You Need (daily): 1,000 mg

You Get (per serving): 257 mg

Fiber
You Need (daily): 25 g

You Get (per serving): 13 g

Iron
You Need (daily): 18 mg

You Get (per serving): 5 mg

Vitamin C
You Need (daily): 60 mg

You Get (per serving): 21 mg

PLUS: 2 servings of Carotenoid-Rich Food

Swiss Chard, Eggplant, and Mushroom Lasagna

PREP TIME: 30 MIN
TOTAL TIME: 1 HR 55 MIN + STANDING TIME
SERVINGS: 10
3 medium eggplant (3 lb), trimmed and sliced lengthwise 1/3 thick
3 1/2 lb Swiss chard, thick stems trimmed, chopped
12 oz mushrooms, chopped
3 cloves garlic, chopped
1/4 tsp red-pepper flakes
3 c part-skim ricotta, drained
2 large egg whites
1 large egg
4 c reduced-sodium marinara sauce
1 package (9 oz) whole wheat no-boil lasagna noodles
1 1/2 c grated part-skim mozzarella
1/4 c grated Parmesan
HEAT broiler. Coat eggplant slices with olive oil spray. Working in 2 batches, arrange in single layer on baking sheet and broil 6" from heat until browned, 4 minutes. Flip and broil until opposite sides are browned and tender, 2 minutes. Heat oven to 400°F.
STEAM Swiss chard in steamer basket, working in 2 batches, until tender, 4 minutes. Drain and cool slightly. Squeeze tightly to remove water.
HEAT large skillet coated with cooking spray over medium-high heat. Cook mushrooms, stirring, until liquid has evaporated, 6 minutes. Reduce heat to medium-low. Add garlic, red-pepper flakes, and chard and cook until liquid has evaporated, 3 minutes.
COMBINE ricotta, egg whites, and egg in bowl.
SPREAD 1 cup of the marinara in deep 13" x 9" baking dish. Add 4 noodles and cover with half the ricotta, then half the eggplant, half the chard-mushroom mixture, and 1/2 cup of the mozzarella. Repeat layers in same manner. Top with 1 cup of the marinara, a third layer of noodles, and the remaining 1 cup marinara and 1/2 cup mozzarella. Top with Parmesan.
COVER with foil. Bake 35 minutes. Uncover and bake until sauce is bubbly and cheese is golden, 15 minutes. Let stand 30 minutes.
NUTRITION (per serving): 401 cal, 26 g pro, 44 g carb, 12 g fiber, 16 g fat, 7 g sat fat, 791 mg sodium

Calcium
You Need (daily): 1,000 mg

You Get (per serving): 466 mg

Fiber
You Need (daily): 25 g

You Get (per serving): 12 g

Magnesium
You Need (daily): 400 mg

You Get (per serving): 155 mg

Potassium
You Need (daily): 3,500 mg

You Get (per serving): 1,237 mg

Vitamin C

You Need (daily): 60 mg

You Get (per serving): 52 mg

PLUS: 2 servings of Anthocyanin-Rich Food and 5 servings of Carotenoid-Rich Food

Grilled Steak with Peperonata Sauce

PREP TIME: 20 MIN
TOTAL TIME: 55 MIN + marinating time
SERVINGS: 4
4 cloves garlic
1/2 c dry red wine
12 small fresh basil leaves
1 tsp dried rosemary
4 Tbsp olive oil
1 1/2 lb flank steak
1 large onion, sliced
4 large bell peppers, sliced
1/2 tsp dried oregano
5 tsp capers, rinsed
1 Tbsp balsamic vinegar
SMASH 2 of the garlic cloves. Finely chop remaining 2 cloves and set aside. Add smashed garlic to zip-top bag along with wine, basil, rosemary, and 2 Tbsp of the oil. Add steak and chill 6 hours.
HEAT 1 Tbsp of the oil in pot over medium heat. Add onion and cook, stirring, until golden, 10 minutes. Add peppers, oregano, and remaining 1 Tbsp oil. Cover and cook, stirring, until softened, 5 minutes. Add reserved chopped garlic and cook, stirring, 1 minute. Stir in capers and vinegar and cook 2 minutes. Season to taste.
PREPARE lightly oiled grill for medium-high heat. Remove steak from marinade (discard marinade) and sprinkle with 1/4 tsp salt. Season with black pepper. Grill, turning, 6 minutes per side for medium-rare. Let stand 3 minutes and thinly slice against the grain. Top with peperonata.
NUTRITION (per serving): 381 cal, 39 g pro, 15 g carb, 3 g fiber, 18 g fat, 5 g sat fat, 325 mg sodium

Potassium
You Need (daily): 3,500 mg

You Get (per serving): 1,021 mg

Vitamin B12
You Need (daily): 6 mcg

You Get (per serving): 2 mcg

Vitamin C
You Need (daily): 60 mg

You Get (per serving): 279 mg

source:prevention.com