Nutrition Highlights: Vegetables and whole grains

Rich in vitamins B complex and C, folate, antioxidants, and fiber

 

The humble russet potato surprised the health community and took top honors recently with one of the highest disease-fighting antioxidant ratings of all vegetables. That’s not to say we should all run out to eat french fries, which are full of saturated fat. This low-fat version uses a touch of heart-healthy olive oil and a dusting of cornmeal to help mimic the texture of the deep-fried variety that is so often lacking in oven-baked fries. It also adds a bit of extra fiber and whole grain nutrition. Egg whites cut down on the need for a lot of oil and also help the potatoes achieve a nice golden crust.

If you want to scrub and cut the potatoes earlier in the day or even the day before, simply place the wedges in a bowl of water and refrigerate until ready to cook, and then pat dry before proceeding.

Sneaky tip: Serve these fries in an ice cream parfait (or regular) glass lined with parchment paper sticking out of the top.

 

Makes 4 servings

2 russet potatoes

1 large egg white

1 tablespoon extra-virgin olive oil

1/2 teaspoon salt

1 tablespoon cornmeal

 

Preheat oven to 400 degrees.

Cut each potato into 8 wedges or several thin sticks. Toss potatoes in a mixing bowl with the egg white, olive oil, and salt, coating evenly. Then dust with cornmeal and spread the potatoes in a single layer on a baking sheet sprayed with oil.

Bake 50 to 60 minutes or until golden brown.

Goes well with Hi-Fi Fish Sticks, page __, Crunchy Chicken Tenders, page __ or Bonus Burgers, page __

 

Cheese fry variation:

Same method as No-Fry Fries above, but sprinkle with 1 to 2 tablespoons of grated Parmesan cheese at the same time you dust with the cornmeal.

 

IMHO – blog version of “in my humble opinion” -- there’s nothing sexy about gravy. In fact, it’s my least favorite part of Thanksgiving dinner since it traditionally needs to be made at the last minute from pan drippings as guests are just arriving at your door. You can cheat a little and make this gravy with a good quality packaged chicken broth, or do it the traditional way from the turkey itself. Either way, the Lentil Puree adds a depth of hearty flavor as well as a great dose of fiber that will help rid the body of all that unhealthy fat that’s just accepted as an unavoidable part of this holiday meal

 

Makes about 3 cups gravy

2 tablespoons butter or pan drippings (from chicken or turkey)

1 ½ tablespoons whole wheat flour

2 cups chicken broth 

1 ½ teaspoons Worcester sauce (or “Gravy Master”)

½ cup Lentil Puree (see Make-Ahead Recipe #_, page _)

Salt and pepper to taste

Optional Extra Boost: ½ onion, minced or pureed

 

Heat the butter or pan drippings over medium heat in a sauté pan. Add the onions (if using) and cook until they are lightly browned, about 10 minutes. Whisk in the flour, then the broth, Worcester sauce (or Gravy Master) and Lentil Puree. Cook for about 5 minutes until thickened. Add a touch of milk, if you desire lighter colored gravy. Season with salt and pepper to taste. 

 

2/3 cup lentils* (about 4 ounces), rinsed 

2 cups water plus 2 tablespoons water

*Green Lentils have the most fiber, but you can use any color lentil for this recipe - green, brown, orange, black; also feel free to substitute canned lentils and skip the cooking step – go right to pureeing.

 

Combine the lentils and the water in a saucepan over medium-high heat. Bring to a simmer, cover, and simmer for 35 to 40 minutes, or until lentils are tender. Drain any excess liquid and fill the bowl of your food processor with the lentils and 1 tablespoon of water. Puree on high until as smooth as possible, adding the other tablespoon of water if needed. Stop occasionally to push the contents to the bottom. If necessary, use another tablespoon of water to smooth-out the puree.

This recipe makes about 1 ½ cups of puree; double it if you want to store more. It will keep in the refrigerator up to 3 days, or you can freeze 1⁄4-cup portions in sealed plastic bags or small plastic containers.

 

Lentil Puree is used in the following recipes: 

Mexican Cheeseburger

Sneaky Sliders

Sneaky Gravy