Healthy Recipes: Comfort Food (2024)

1 1/4 lbs unpeeled potatoes, cut into 1/4" dice
8 oz turkey sausage meat
2 Tbsp olive oil
2 Tbsp red onion, minced
1/2 red bell pepper, diced
2 scallions, thinly sliced
1 Tbsp parsley, minced
1/4 c grated Asiago cheese
2 Tbsp white vinegar
4 eggs

1. Place potatoes in a saucepan and cover with cold water. Bring to a boil over high heat. Reduce heat to low and simmer for 5 minutes. Drain and reserve.

2. In a large skillet, brown sausage over medium heat, stirring with a wooden spoon to break up. Transfer sausage to a plate lined with paper towels and set aside.

3. Drain skillet and add oil. Add onions, peppers, and scallions. Saute about 4 minutes, until onions are translucent. Add potatoes and gently stir to mix. Cover and cook for 5 minutes without stirring until potatoes form a nice golden crust.

4. Stir in parsley and salt and pepper to taste. Cover and cook an additional 5 minutes. Remove lid and stir in sausage. Continue cooking, if necessary, until potatoes are fork tender. Sprinkle with Asiago.

5. In a large pot, combine vinegar with two quarts of water and bring to a rolling boil. Reduce heat to a bare simmer. Crack an egg and, holding the shell close to the surface of the simmering water, slide it into the pot. Working quickly, repeat with remaining eggs. Poach for 2 minutes.

6. Remove each egg with a slotted spoon and drain on a towel. Serve over hash.

Makes 4 servings. Per serving: 370 cal, 20 g fat (3.5 g sat fat), 28 g carbs, 3 g fiber, 500 mg sodium, 20 g protein

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4 lbs chuck roast, tied
1/4 c flour
2 Tbsp canola oil
2 onions, peeled and quartered
4 large carrots, slit lengthwise and cut into 1 1/2" pieces
2 large leeks, sliced
2 c sliced white button mushrooms
2 whole peeled garlic cloves
1 c red wine
1 qt fat-free reduced-sodium beef broth
2 Tbsp tomato paste

1. Preheat oven to 300°F. Season all sides of roast with salt and pepper to taste. Dredge in flour.

2. In a large Dutch oven, heat canola oil over medium heat. Brown roast, 4 to 5 minutes per side. Remove roast from the Dutch oven and set aside.

3. Reduce heat to medium and add onions, carrots, leeks, mushrooms, and garlic. Cook, stirring occasionally, about 5 minutes. Add wine and use a wooden spoon to scrape up any browned bits. Stir in broth, tomato paste, and salt and pepper to taste.

4. Place roast in the Dutch oven and nestle it in the broth and vegetables. Bring the liquid to a low boil. Cover and put in the oven for 3 to 3 1/2 hours, until beef is fork tender.

5. Remove roast to a cutting board and take off the strings. Spoon the pan juices and vegetables over the beef. Serve immediately.

Makes 8 servings. Per serving: 440 cal, 15 g fat (4.5 g sat fat), 15 g carbs, 2 g fiber, 460 mg sodium, 53 g protein

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1 lb red-skinned potatoes, quartered
2 Tbsp extra-virgin olive oil
2 Tbsp chopped mixed fresh herbs (such as rosemary, thyme, parsley, and chervil)

1. Preheat oven to 400°F.

2. In a large bowl, combine potatoes, olive oil, herbs, and salt and pepper to taste. Toss to coat.

3. Place potatoes on a baking sheet. Roast until fork tender and golden brown, 25 to 30 minutes.

Makes 4 servings. Per serving: 140 cal, 7 g fat (1 g sat fat), 18 g carbs, 2 g fiber, 5 mg sodium, 2 g protein

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6 oz extra-lean ground beef (95%)
1 egg white, lightly beaten
3 Tbsp ketchup
3 Tbsp finely chopped onion
1 Tbsp whole-wheat bread crumbs
1/2 tsp Worcestershire sauce
1 tsp minced flat-leaf parsley
1 tsp minced thyme
Dash garlic powder
8 slider-size whole-wheat buns

1. Preheat oven to 350°F. Line a baking sheet with parchment paper and place a cooling rack on top. Spray lightly with nonstick cooking spray.

2. In a large bowl, combine beef, egg white, 1 1/2 Tbsp ketchup, onions, bread crumbs, Worcestershire sauce, parsley, thyme, garlic powder, and salt and pepper to taste. Use your hands to mix everything together.

3. Divide meat into 8 thin patties and place on prepared rack. Brush with remaining ketchup. Bake 20 minutes.

4. Place sliders in buns and serve.

Makes 4 servings (2 sliders). Per serving: 280 cal, 6 g fat (1 g sat fat), 38 g carbs, 2 g fiber, 500 mg sodium, 20 g protein

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1 lb chicken tenders or boneless, skinless chicken breast, cut into thin strips
3 Tbsp Dijon mustard
2 1/2 c cornflakes
2 tsp minced fresh sage
1 tsp minced fresh thyme BBQ or honey-mustard sauce (optional)

1. Preheat oven to 400°F. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Using a pastry brush, coat each piece of chicken with Dijon mustard.

2. In a food processor or blender, combine the cornflakes, sage, thyme, and salt and pepper to taste. Pulse to a coarse meal and transfer to a shallow dish. Dredge each chicken strip in the cornflake mixture until evenly coated. Place on baking sheet and bake until cooked through, 8 to 10 minutes. Serve with dipping sauce, if desired.

Makes 4 servings. Per serving: 170 cal, 0.5 g fat (0 g sat fat), 15 g carbs, 1 g fiber, 360 mg sodium, 27 g protein

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2 c whole-wheat pastry flour
1 c all-purpose flour
2 tsp baking soda
1 1/2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp ground nutmeg
1/2 tsp kosher salt
1 c lightly packed brown sugar
1/4 c canola oil
2 large eggs
1/2 c plain yogurt
1 lb carrots, grated
1/2 c golden raisins
4 oz light cream cheese, at room temperature
1 c confectioners' sugar
1/4 c chopped walnuts (optional)

1. Preheat oven to 350°F. In a medium bowl, sift together the flours, baking soda, cinnamon, ginger, nutmeg, and salt. Set aside.

2. With an electric mixer, beat brown sugar and canola oil for 5 minutes. Add eggs, one at a time. Stir in yogurt, carrots, and raisins. Mix in the flour mixture until just combined.

3. Spoon batter into paper-lined muffin tins. Bake for 20 minutes or until a toothpick comes out clean. Let cool completely on a wire rack.

4. Using an electric mixer, whip cream cheese and sugar. Spread over each cupcake. Top with walnuts, if desired.

Makes 18. Per cupcake: 220 cal, 5 g fat (0.5 sat fat), 41 g carbs, 3 g fiber, 260 mg sodium, 5 g protein

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