Boardash: Skillet Gnocchi with Chard & White Beans, Arctic Char on a Bed of Kale, and Mom’s Apple Squares

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Healthy Recipes

For You
Tuesday November 3, 2009

The Soy/Breast Cancer Conundrum
Skillet Gnocchi with Chard & White Beans
Arctic Char on a Bed of Kale
Mom’s Apple Squares

The Soy/Breast Cancer Conundrum
By Victoria Shanta Retelny, R.D., EatingWell.com

Soy is touted as a food that can prevent breast cancer—and also implicated as one that might promote it. It all comes down to compounds in soy, called isoflavones, that act as weak estrogens in the body. Researchers still don’t know whether isoflavones spur the growth of tumors by ...

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Skillet Gnocchi with Chard & White Beans EatingWell Test Kitchen

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.

Servings: 6 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: High Calcium, Low Calorie, High Fiber, Low Sat Fat, Low Cholesterol, Heart Healthy, Healthy Weight

Ingredients:

Skillet Gnocchi with Chard & White Beans
1 tablespoon plus 1 teaspoon extra-virgin olive oil , divided
1 16-ounce package shelf-stable gnocchi (see Tip)
1 medium yellow onion , thinly sliced
4 cloves garlic , minced
1/2 cup water
6 cups chopped chard leaves (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans , rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

Steps:

1: Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.

2: Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

Nutrition: (Per serving)

Calories - 325
Carbohydrates - 55
Fat - 7
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 14
Cholesterol - 8
Dietary Fiber - 6
Potassium - 360
Sodium - 616
Nutrition Bonus - Vitamin A (50 daily value), Vitamin C (40 dv), Calcium & Iron (19 dv).

Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Related Links:

• Braised Broccoli Rabe with Orecchiette
• More Healthy Vegetarian Recipes

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

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Arctic Char on a Bed of Kale EatingWell Test Kitchen

Arctic char, related to salmon and trout, is sustainably farmed, making it a "best choice" for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Low Calorie, Low Carb, Low Cholesterol, Low Sat Fat, Low Sodium, Healthy Weight, High Potassium, High Calcium, Healthy Weight

Ingredients:

Arctic Char on a Bed of Kale
1 tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1-1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char or salmon fillet, cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill or 1 teaspoon dried
4 lemon wedges for garnish

Steps:

1: Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes.

2: Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes.

3: Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.

Nutrition: (Per serving)

Calories - 335
Carbohydrates - 14
Fat - 16
Saturated Fat - 3
Monounsaturated Fat - 8
Protein - 35
Cholesterol - 90
Dietary Fiber - 2
Potassium - 1135
Sodium - 424
Nutrition Bonus - Vitamin A (353 daily value), Vitamin C (230 dv), Potassium (32 dv), Calcium & Iron (24 dv), Magnesium (19 dv), good source of omega-3s.

Related Links:

• Stuffed Chard with Fresh Marinara
• More Healthy Fall Recipes

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

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Mom’s Apple Squares EatingWell Test Kitchen

Traditional recipes for apple squares often use plenty of trans fat˜laden shortening in the crust. We replaced it with a mixture of canola oil and butter and swapped out half the all-purpose flour for whole-wheat pastry flour for a little fiber. They are best enjoyed slightly warm. Gently reheat any leftovers in the oven or toaster oven to recrisp the crust.

Servings: 12 servings
Total Time: 3 1/2 hours (including cooling time)
Ease of Preparation: Moderate
Health: Low Cholesterol, Low Sodium

Ingredients:

Mom’s Apple Squares
1 1/4 cups whole-wheat pastry flour
1 1/4 cups all-purpose flour
2 tablespoons sugar, plus 3/4 cup, divided
3/4 teaspoon salt
1/4 teaspoon baking powder
4 tablespoons cold unsalted butter
5 tablespoons canola oil
1/3 cup ice water
1 large egg, separated
4 cups thinly sliced firm tart apples, such as Granny Smith, Empire or Cortland, peeled if desired
1 teaspoon ground cinnamon

Steps:

1: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar, salt and baking powder in a large bowl. Cut butter into small pieces and quickly rub them into the dry ingredients with your fingers until smaller but still visible. Add oil and toss with a fork to combine. Whisk water and egg yolk in a small bowl. Add to the flour mixture and stir until it begins to come together. Knead the dough with your hands in the bowl a few times until it forms a ball. Divide the dough in half and shape into 5-inch disks. Wrap each in plastic and refrigerate for at least 1 hour.

2: Preheat oven to 400°F. Coat a 9-by-13-inch baking pan with cooking spray and line the bottom and sides with parchment paper.

3: Combine apples, the remaining 3/4 cup sugar and cinnamon in a large bowl.

4: Roll one portion of dough between sheets of parchment or wax paper into a 9-by-13-inch rectangle. Peel off the top sheet and invert the dough into the prepared pan. Peel off the remaining paper. Trim the dough so it covers just the bottom of the pan. Spread the apple filling evenly over the dough. Using the parchment or wax paper, roll out the remaining dough, invert it over the filling and trim the edges so it just covers the filling. Whisk the egg white in a bowl until frothy and evenly brush over the top crust. Lightly sprinkle the crust with additional sugar, if desired.

5: Bake until golden brown and bubbling, 40 to 45 minutes. Let cool for at least 1 hour before cutting into 12 squares.

Nutrition: (Per serving)

Calories - 253
Carbohydrates - 37
Fat - 10
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 3
Cholesterol - 28
Dietary Fiber - 2
Potassium - 49
Sodium - 163

Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months. | Equipment: Parchment paper

Related Links:

• Quick Applesauce
• More Healthy Apple Recipes

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

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