Roasted broccoli with lemon and almonds
Good with broiled fish, fried chicken, glazed ham
Preheat oven to 450 degrees. On two rimmed baking sheets, toss 2 bunches broccoli, cut into florets (12 cups), with 2 tablespoons extra-virgin olive oil and season with coarse salt and ground pepper. Arrange in a single layer and roast until broccoli is tender and browned in spots, about 15 to 18 minutes. Toss broccoli with 2 teaspoons grated lemon zest and 3 tablespoons lemon juice (from 2 lemons); sprinkle with 1/4 cup chopped toasted almonds.
Nutritional information per serving: 223 calories, 13 grams fat (2 grams saturated fat), 23 grams carbohydrates, 11 grams protein, 9 grams fiber and 52 percent of calories from fat.
Glazed fingerling potatoes
Good with steak, pork loin, braised beef
In a medium skillet, combine 1 pound small fingerling potatoes, 2 tablespoons unsalted butter and 1 1/2 cups water; season with coarse salt and ground pepper and bring to a boil over medium-high heat. Cover, reduce heat to medium-low and cook, swirling skillet occasionally, until potatoes are tender, about 15 minutes. Uncover, increase heat to medium-high and cook until most of the water has evaporated, about 12 minutes. Add 3 tablespoons honey, 2 tablespoons cider vinegar, 1 tablespoon butter and 1 teaspoon fresh thyme leaves and swirl to coat; cook 2 minutes. Let cool 5 minutes before serving.
Nutritional information per serving: 202 calories, 9 grams fat (5 grams saturated fat), 33 grams carbohydrates, 3 grams protein, 3 grams fiber and 40 percent of calories from fat.
Broiled zucchini with yogurt sauce
Good with chicken paillards, pork chops, burgers
1. Heat broiler. Brush a rimmed baking sheet with 1 tablespoon extra-virgin olive oil. Arrange 4 medium zucchini, halved lengthwise, in a single layer, cut side up. Brush with 1 tablespoon oil and season with coarse salt and ground pepper. Broil until zucchini are deep golden brown, about 8 to 10 minutes.
2. Meanwhile, in a small bowl, stir together 1/3 cup low-fat plain yogurt, 1 tablespoon lemon juice and 1/4 teaspoon each ground coriander and ground mustard. Season with salt and pepper. Transfer zucchini to a serving platter, drizzle with yogurt sauce and sprinkle with 1/4 cup fresh cilantro leaves.
Nutritional information per serving: 109 calories, 8 grams fat (1 gram saturated fat), 8 grams carbohydrates, 3 grams protein, 2 grams fiber and 66 percent of calories from fat.
Sauteed spring vegetables
Good with shrimp, turkey meatloaf
Slice 2 leeks (white and light-green parts only) into half-moons, then rinse thoroughly and pat dry. In a large skillet, melt 3 tablespoons unsalted butter over medium-high heat. Add leeks, season with coarse salt and ground pepper and cook until translucent, about 6 minutes. Add 3 cups frozen peas (from two 10-ounce bags) and cook, stirring frequently, until bright green and warmed through, about 6 minutes. Stir in 5 ounces baby spinach (5 cups) and cook until wilted, about 2 minutes. Season to taste with salt and pepper.
Nutritional information per serving: 200 calories, 9 grams fat (6 grams saturated fat), 25 grams carbohydrates, 7 grams protein, 7 grams fiber and 40 percent of calories from fat.
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Everyday Food magazine offers quick, healthy solutions for everyday meals from the kitchens of Martha Stewart Living. For more recipes and additional tips, visit www.marthastewart.com/everydayfood. Questions or comments about the column should be sent to: email@example.com.
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