Healthful foods to get you over post-holiday blues

Healthful foods to get you over post-holiday blues

Marinated Shrimp Salad doesn’t take lengthy to arrange, particularly if you happen to purchase already peeled shrimp, nevertheless it has a full and pleasing style.
(Photograph: Phoos by Laurie Skrivan / TNS)

And so the vacation hangover has begun.
All that turkey. All that ham. All these cookies. All these pies.
All these hors d’oeuvres that appear like they aren’t going so as to add so much to your waistline, however truly do.
Now we face a brand new yr, and our scales aren’t very pleased with loads of us — and vice versa. It’s time to do one thing good for ourselves. One thing healthful.
And but, nonetheless one thing scrumptious.
One thing like, as an illustration, a salad. And never a wimpy aspect salad, both. I’m speaking about an actual salad, one you may eat for dinner.
There is just one downside with meal salads — loads of them are form of fattening. A Santa Fe salad (romaine lettuce, slices of rooster, shredded tortilla chips, creamy dressing) will run you 980 energy. A barbecue rooster chopped salad goes for 930.
And if you wish to fry the rooster in your salad — resembling a honey-crisp rooster salad — we’re speaking about 1,370 energy.

So to counter the post-holiday tight-belt blues, I made a decision to make a salad that may fill and nourish you, but nonetheless be good for you. So I appeared to shrimp and made a shrimp salad.
Not one with mayonnaise, although. That might form of defeat the aim of the entire train. The shrimp salad I made is definitely extra of a marinated shrimp dish, however I put it on lettuce, which makes it formally a salad. It doesn’t take a lot time to arrange, particularly if you happen to purchase the shrimp already peeled, which I didn’t, nevertheless it has a very full and pleasing style.

You’ll be able to eat it instantly after cooking it, whereas it’s nonetheless good and heat, however I stored mine within the marinade in a single day so the shrimp have been chilled, and likewise to permit them to take in much more of the flavour.
I’ll admit I selected the subsequent dish, Colombian Shredded Hen, as a result of the calorie depend within the e-book I discovered it in was so low. What was wonderful once I made it was how a lot style it might pack into so few energy.
However when you consider it, it’s not shocking. This dish makes probably the most out of an assortment of aromatics: onion, garlic, scallions and a pink bell pepper, plus aromatic paprika combined with a small quantity of oil to saute them in.
The meat is rooster, and the recipe substitutes the normal Colombian darkish meat for a much less fatty, much less caloric rooster breast. It advantages tremendously from only a splash of pink wine vinegar, too, to offer a faint acidic counterpoint to the oil and paprika.
For a healthful vegetable, I made french fries — however solely form of. I minimize skinny slices of potato after which “bake-fried” them.
“Bake-frying” provides you the style of frying, however the healthful advantages of baking. You give the slices of potato a really gentle coating of olive oil after which bake them till they’re gentle and scrumptious.
The potato alone is sweet sufficient, however what makes this dish actually shine is the mixture of flavorings that you simply toss the potatoes in earlier than baking. Salt, clearly, but additionally garlic, black pepper, paprika and cumin.
The cumin could seem unlikely, however that is initially a Central American dish, and which means cumin. It’s definitely a welcome addition to the mixture of flavors. Your loved ones and mates are positive to applaud you, they usually don’t even must understand how low in energy the slices are.
The final healthful dish I made, Cardamom Beef with Caramelized Onions, has its origins in Beef Stroganoff. This model, although, substitutes nonfat yogurt for bitter cream, which is okay so far as it goes.
However this dish goes a lot farther than that, as a result of it isn’t simply primarily based on Beef Stroganoff, additionally it is primarily based on a cognac-cream sauce. It is a traditional sauce for beef, although it additionally works for pork tenderloin, combining cream (or on this case, the nonfat yogurt), cognac and Dijon mustard. It’s a mixture that’s heat and soothing and really elegant.
Nevertheless it solely works with tender meat that may be cooked shortly. Ordinarily I’d encourage experimenting with recipes, however if you happen to can’t discover tenderloin, sirloin or New York strip, don’t make this dish till you will get it.
There are loads of different issues on the market you may eat which are good for you.

Marinated Shrimp Salad
Tailored from “Salad as a Meal,” by Patricia Wells.
three scallions, white half solely, trimmed, peeled and minimize into skinny slices
three tablespoons capers, drained
2 plump, moist garlic cloves, peeled, halved, inexperienced germ eliminated, and minced
1/Four cup freshly squeezed lemon juice
half of cup extra-virgin olive oil
three tablespoons coarse sea salt
2 kilos uncooked giant shrimp, peeled and deveined
1 teaspoon grated lemon zest
1 teaspoon tremendous salt
Four slices multigrain bread, toasted, for serving
2 to Four giant leaves lettuce
In a big, shallow bowl, mix the scallions, capers, garlic, lemon juice and olive oil.
Fill a big pot with three quarts of water and produce it to a rolling boil over excessive warmth. Add the coarse salt and the shrimp, and prepare dinner simply till the shrimp are pink, about 30 seconds. Drain and instantly switch to the marinade. At this level, you may serve or refrigerate in a single day.
Combine collectively the lemon zest and tremendous salt in a spice blender or use a mortar and pestle.
Cowl every bit of toast with lettuce. Drain the shrimp and portion out over every of the lettuce-covered items of toast. Sprinkle with 1 teaspoon of the lemon zest salt — you should have a few of the lemon zest salt left over. Makes Four servings.
Per serving: 476 energy; 31 g fats; 5 g saturated fats; 283 mg ldl cholesterol; 34 g protein; 16 g carbohydrate; 2 g sugar; 2 g fiber; 2,610 mg sodium; 161 mg calcium

Colombian Shredded Hen
Recipe from “Wholesome Latin Cooking,” by Steven Raichlen.
1 tablespoon olive oil
1/Four teaspoon candy paprika
1 small onion, finely chopped
2 cloves garlic, minced
2 scallions, finely chopped
Four rocotillo chili peppers, seeded and chopped, or 1/Four pink bell pepper, chopped
1 tomato, peeled, seeded and chopped
1 teaspoon red-wine vinegar
1 pound boneless, skinless rooster breasts, trimmed of all seen fats
1 three/Four to 2 1/Four cups water
Salt and pepper
Warmth the olive oil and paprika in a big, deep skillet over medium warmth. Add the onions, garlic, scallions and chili or bell peppers. Cook dinner for five minutes or till the onions are gentle, however not brown. Improve the warmth to excessive and stir within the tomatoes and vinegar. Cook dinner for three minutes, or till a lot of the tomato juices have evaporated.
Add the rooster and water to cowl. Season with salt and black pepper. Cut back the warmth to medium, cowl the pan, and simmer for 30 minutes or till the rooster may be very tender when examined with a knife. Switch the rooster breasts to a slicing board and let cool. Improve the warmth to excessive and boil the cooking liquid till just one cup stays.
Utilizing 2 forks, pull the rooster alongside the grain of the meat into tremendous shreds. Place the rooster in a medium saucepan and pressure the cooking liquid on high. Simmer 5 minutes, or till the rooster has absorbed a lot of the cooking liquid. Season with extra salt and black pepper, if desired. Makes Four servings.
Per serving: 182 energy; 6 g fats; 1 g saturated fats; 70 mg ldl cholesterol; 26 g protein; three g carbohydrate; 2 g sugar; 1 g fiber; 103 mg sodium; 21 mg calcium

Bake-Fried Potatoes
Recipe from “Wholesome Latin Cooking,” by Steven Raichlen.
2 giant or Four medium baking potatoes, peeled and minimize lengthwise into 1/Four-inch strips
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
half of teaspoon salt
half of teaspoon floor black pepper
half of teaspoon paprika
1/Four teaspoon floor cumin
Preheat oven to 450 levels
Place the potatoes in a medium bowl and canopy with chilly water. Let soak for 10 minutes. Drain nicely and blot dry with paper towels.
In a nonstick roasting pan, toss collectively the potatoes, oil, garlic, salt, pepper, paprika and cumin. Bake 25 minutes, turning sometimes, or till golden brown. Makes Four servings.
Per serving: 204 energy; Four g fats; 1 g saturated fats; no ldl cholesterol; Four g protein; three g carbohydrate; 1 g sugar; Four g fiber; 302 mg sodium; 26 mg calcium

Cardamom Beef With Caramelized Onions
Tailored from “Daring & Wholesome Flavors,” by Steven Raichlen.
1 to 1 half of kilos lean beef, resembling tenderloin or sirloin
2 cloves garlic, minced (2 teaspoons)
half of teaspoon floor cardamom
Freshly floor black pepper
1 cup nonfat yogurt
1 tablespoon Dijon mustard
1 tablespoon cognac
1 half of teaspoons all-purpose flour
1 half of tablespoons olive oil
1 giant or 2 small onions, thinly sliced
half of teaspoon granulated sugar
three tablespoons chopped contemporary chives or scallions, for garnish
Trim any fats or sinew off the meat and minimize into skinny strips, about 1/Four-inch vast. Place the meat in a mixing bowl with the garlic, cardamom and a beneficiant quantity of black pepper, and marinate for 15 minutes. Mix the yogurt, mustard, cognac and flour in a small bowl and whisk till clean.
Warmth the oil in a big nonstick frying pan. Cook dinner the onions over medium warmth for 20 to 30 minutes, or till they flip a deep golden brown, stirring typically. Add the sugar after 10 minutes to assist the onions brown.
Simply earlier than serving, season the meat with salt and pepper. Improve the warmth to excessive, add the meat to the onions, and saute for 1 to 2 minutes, or till cooked to style. Stir within the yogurt combination and produce to a boil. Appropriate the seasoning, including salt and pepper to style. Sprinkle the meat with the chives, and serve directly. Makes Four servings.
Per serving: 319 energy; 11 g fats; three g saturated fats; 90 mg ldl cholesterol; 38 g protein; 11 g carbohydrate; 7 g sugar; 1 g fiber; 163 mg sodium; 161 mg calcium

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