Boardash: Green Beans with Bacon & Hazelnuts, Chili-Rubbed Steaks & Pan Salsa, and Charred Tomato & Chicken Tacos

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Healthy Recipes

For You
Tuesday December 1, 2009

A Nation Addicted to Food
Green Beans with Bacon & Hazelnuts
Chili-Rubbed Steaks & Pan Salsa
Charred Tomato & Chicken Tacos

A Nation Addicted to Food
By Amy Ahlberg, EatingWell.com

As someone who has struggled with weight his entire life, David A. Kessler, M.D., wanted to know why chocolate chip cookies had such power over him, why he ate when he wasn’t hungry—and what he could do about it. So seven years ago the physician and former FDA commissioner set out to ...

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Green Beans with Bacon & Hazelnuts EatingWell Test Kitchen

The toasted smoky flavors in this fast saute make it a warm addition to any winter meal.

Servings: 4 servings, 3/4 cup each
Total Time: 20 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Carb, Low Calorie

Ingredients:

Green Beans with Bacon & Hazelnuts
1 teaspoon canola oil
1 large shallot , minced
1 pound green beans , trimmed
1/2 cup water
2 slices bacon , cooked and crumbled
2 tablespoons chopped toasted hazelnuts (see Tip)
1/4 teaspoon salt

Steps:

1: Heat oil in a large skillet over medium-high heat. Add shallot and cook, stirring, until starting to brown, 30 seconds to 1 minute. Add green beans and cook, stirring often, until seared in spots, 2 to 3 minutes. Add water; cover, reduce heat to medium and cook, stirring occasionally, about 3 minutes for tender-crisp or 6 minutes for tender. Remove from heat and stir in bacon, hazelnuts and salt.

Nutrition: (Per serving)

Calories - 100
Carbohydrates - 12
Fat - 5
Saturated Fat - 1
Monounsaturated Fat - 3
Protein - 5
Cholesterol - 3
Dietary Fiber - 4
Potassium - 305
Sodium - 226
Nutrition Bonus - Vitamin C (35 daily value), Vitamin K (23 dv), Vitamin A (15 dv).

Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Related Links:

• Whole-Wheat Couscous with Parmesan & Peas
• More Quick & Healthy Side Dish Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Chili-Rubbed Steaks & Pan Salsa EatingWell Test Kitchen

Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings; look for steak that has been thinly cut. A cold ale, sweet potato fries and vinegary coleslaw can round out the meal.

Servings: 2 servings
Total Time: 20 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Chili-Rubbed Steaks & Pan Salsa
8 ounces 1/2-inch-thick steaks , such as rib-eye, trimmed of fat and cut into 2 portions
1 teaspoon chili powder
1/2 teaspoon kosher salt , divided
1 teaspoon extra-virgin olive oil
2 plum tomatoes , diced
2 teaspoons lime juice
1 tablespoon chopped fresh cilantro

Steps:

1: Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.

2: Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

Nutrition: (Per serving)

Calories - 174
Carbohydrates - 4
Fat - 9
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 20
Cholesterol - 60
Dietary Fiber - 1
Potassium - 421
Sodium - 336
Nutrition Bonus - Zinc (27 daily value), Vitamin A (20 dv), Vitamin C (15 dv).

Related Links:

• Turkey & Balsamic Onion Quesadillas
• More Ultra-Quick & Healthy Dinner Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Charred Tomato & Chicken Tacos EatingWell Test Kitchen

Charring tomatoes in a cast-iron skillet yields smoky results.

Servings: 6 servings, 2 tacos each
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Potassium, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie

Ingredients:

Charred Tomato & Chicken Tacos
1 pound ripe plum tomatoes cored (about 4-5)
2 teaspoons extra-virgin olive oil divided
1 pound boneless, skinless chicken breasts trimmed and cut into 1-inch chunks
Salt & freshly ground pepper
1 large white onion finely chopped (about 1 1/2 cups)
2 cloves cloves garlic very finely chopped
2 jalapeño peppers seeded and very finely chopped
2 tablespoons lime juice
2 tablespoons chopped fresh cilantro
4 scallions chopped
12 corn tortillas warmed
1/4 cup reduced-fat sour cream for garnish
2 limes cut into quarters

Steps:

1: Heat a large cast-iron skillet over high heat until very hot. Place tomatoes in the skillet and turn occasionally with tongs until charred on all sides, about 10 minutes. Transfer to a plate to cool slightly. Cut in half crosswise; squeeze to discard seeds. Chop the remaining pulp and skins; set aside.

2: Add 1 teaspoon of the oil to the pan and heat over high heat until the oil is very hot. Add chicken and season with salt and pepper. Cook, stirring occasionally, until the chicken is browned on all sides and no longer pink in the center, about 5 minutes. Transfer to a plate and set aside.

3: Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onions and cook, stirring, until softened, about 5 minutes. Add garlic and jalapeños and cook, stirring, for 1 minute more. Add lime juice and the reserved chicken and tomatoes. Bring to a simmer and stir in cilantro and scallions. Season to taste with salt and pepper. Cover to keep warm.

4: Spoon filling into warm tortillas, roll up and serve with sour cream and lime wedges.

Nutrition: (Per serving)

Calories - 310
Carbohydrates - 35
Fat - 7
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 28
Cholesterol - 68
Dietary Fiber - 6
Potassium - 613
Sodium - 140
Nutrition Bonus - Vitamin C (42 daily value), Selenium (35 dv), Magnesium (19 dv), Potassium (18 dv), Vitamin A (17 dv).

Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.

Related Links:

• Quick Shrimp Enchilada Bake
• More Healthy Mexican Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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