5 Dinners - Natural Gourmet Institute

Healthy, delicious and beautiful recipes
that won’t break the bank
1
Introduction
The Menu
In 1977, Dr. Annemarie Colbin started the Natural Gourmet
Cookery School in the kitchen of her Upper West Side apartment.
Today, Natural Gourmet Institute is the leader in progressive
culinary education and has graduated over 2,500 chefs from
over 45 countries.
POACHED CHICKEN TACOS with CHARRED CORN SALSA
& GRILLED ROMAINE
Our curriculum empowers chefs, individuals and communities
to be leaders in the conversation about food through the
preparation of healthful and delicious meals. By making mindful
and deliberate decisions about the ingredients we source, we
advocate and utilize a sustainable food system that respects the
earth’s natural resources and the people who make each meal
possible.
With our $5 Dinners recipe series, we hope to dispel the myth that
eating healthfully is inaccessible. Each of these recipes costs five
dollars or less per serving, proving the same five dollars that can
be spent on a fast food meal can pay for a delicious, balanced
and satisfying home cooked dinner. Many of these recipes are
easily customizable for any diet, so we encourage you to make
them your own.
We hope you will enjoy this book and refer to it for years to come!
5
PASTA with SWISS CHARD, RICOTTA & SHIITAKE
“BACON,” & RADICCHIO SIDE SALAD
6
MEDITERRANEAN QUINOA SALAD with GRILLED
EGGPLANT & TOFU
9
GRILLED CHEESE with BALSAMIC PEACH SALSA
& SPINACH
10
BIBIMBAP-STYLE BOWL with a FRIED EGG
13
COLD SESAME-AVOCADO SOBA NOODLE SALAD
14
SKILLET BARLEY with BROCCOLI, TOMATOES & FETA
17
STUFFED ZUCCHINI BOATS with MOROCCAN RICE PILAF
18
SWEET POTATO, KALE & WHITE BEAN HASH
with CORN MUFFINS
21
SESAME-CRUSTED ARCTIC CHAR with SAUTÉED BOK CHOY
22
KIMCHI STEW
25
BRAISED APPLE-TEMPEH SANDWICH with MESCLUN SALAD
26
SPICY CHICKEN THIGHS with SWEET POTATOES
& CUCUMBER-RHUBARB SALSA
29
GRASS-FED MEATBALLS with ROASTED SPAGHETTI
SQUASH & 10-MINUTE TOMATO SAUCE
30
3
Poached Chicken Tacos
with Charred Corn Salsa
& Grilled Romaine
When buying chicken, look for the “pasture-raised” label, and
purchase from local, organic practice farmers whenever possible.
INGREDIENTS
(Yield: 4 servings)
2 boneless skinless chicken breasts
2 tablespoons fresh lime juice
(about 1 lime), divided
Sea salt
Freshly ground black pepper
2 ears corn, shucked
2 tablespoon extra virgin olive oil, divided
½ small red onion, finely diced
2 yellow heirloom tomatoes, diced
1 jalapeño pepper, seeded, minced
½ cup chopped cilantro
8 corn tortillas, warmed
1 avocado, sliced
½ cup crumbled cotija cheese
2 heads romaine lettuce, halved
PROCEDURE
1. Place chicken in a medium pot and add enough water to cover by 1 inch. Bring
to a boil, reduce to a simmer, cover, and poach for about 15 minutes.
2. Transfer chicken to a cutting board. Using 2 forks, shred chicken, and transfer
to a bowl. Season with 1 tablespoon lime juice, and pinches of salt and pepper.
3. Heat a grill pan over medium-high heat.
4. Coat corn in 1 tablespoon olive oil and grill until charred in places, turning
occasionally, 6-8 minutes.
5. Cut corn kernels off cobs and place in a large bowl. Toss in onion, tomatoes,
jalapeno, cilantro, a generous pinch of salt and remaining 1 tablespoon lime
juice.
6. Coat romaine in remaining 1 tablespoon oil and grill until charred, turning
once, about 2 minutes per side.
7. Divide chicken among tortillas, and top with corn salsa, avocado slices and
cheese. Serve tacos with grilled lettuce.
4
5
Pasta with Swiss Chard,
Ricotta & Shiitake “Bacon,”
& Radicchio Side Salad
INGREDIENTS
(Yield: 4 servings)
For the pasta:
½ pound shiitake mushrooms, trimmed,
thinly sliced
2 tablespoons olive oil
1 tablespoon plus ½ teaspoon sea salt,
divided
1 bunch Swiss chard, tough stems removed
½ pound whole wheat angel hair pasta
1/3 cup ricotta cheese
2 tablespoons grated Parmesan cheese
Zest of ½ lemon
¼ teaspoon red pepper flakes
For the salad:
2 tablespoons balsamic vinegar
2 tablespoons sherry vinegar
1 small red onion, thinly sliced
1 tablespoon honey
½ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup extra virgin olive oil
3 heads radicchio, halved and cored,
shredded
2 ounces Manchego cheese, finely grated
PROCEDURE
Pasta:
1. Preheat oven to 375º F.
2. On a large baking sheet, toss mushrooms with olive oil and ½ teaspoon salt.
Bake until crisp, stirring once, about 20 minutes.
3. Bring a large pot of water to a boil and add remaining 1 tablespoon salt.
Prepare a large bowl of ice water; set aside.
4. Add Swiss chard to boiling water and cook until softened but still vibrant
green, 2-3 minutes. Transfer Swiss chard to ice bath (reserving pot of boiling
water for cooking pasta). When cool enough to handle, roughly chop Swiss
chard; set aside.
5. Add pasta to boiling water, and cook according to package directions until al
dente. Reserve 1 cup of cooking water and drain pasta.
6. Return pasta to pot and add shiitake ‘bacon’, Swiss chard, ricotta, Parmesan,
lemon zest and some of the reserved pasta water. Stir to combine; if pasta
seems dry, add more pasta water. Taste and season with salt, if needed.
Salad:
1. In a small bowl, combine balsamic and sherry vinegars, and add red onion. Let
sit at room temperature for 1 hour.
2. Strain onion, reserving onion and vinegar mixture separately.
3. Whisk honey, salt and pepper into vinegar mixture. While continually stirring,
whisk in oil.
4. In a large bowl, combine radicchio with onions. Right before serving, toss
salad with just enough dressing to coat lightly. Top with Manchego cheese.
6
7
Mediterranean Quinoa
Salad with Grilled
Eggplant & Tofu
INGREDIENTS
(Yield: 4 servings)
For the quinoa salad:
1 ¾ cups water
½ teaspoon sea salt
1 cup quinoa
1 pint cherry tomatoes, halved
1/2 English cucumber, seeded, diced
½ small red onion, diced
1 cup pitted Kalamata olives, roughly
chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1/3 cup crumbled feta cheese
1 tablespoon lemon juice
For the grilled tofu:
¼ cup lemon juice
1 tablespoon extra virgin olive oil
3 garlic cloves, minced
1 tablespoon chopped fresh oregano
Sea salt and freshly ground black pepper
14 ounces extra firm tofu, drained,
patted dry, cut into ½-inch slices
For the grilled eggplant:
1/3 cup olive oil
1 garlic clove, minced
1 large eggplant, halved widthwise,
cut into 1/2-inch slices
Sea salt, to taste
PROCEDURE
Quinoa salad:
1. In a small pot, bring water and salt to a boil. Add quinoa, turn heat down to a
simmer, and cook until all water is absorbed, about 15 minutes. Turn heat off,
and let stand covered for another 10 minutes.
2. Allow quinoa to come to room temperature. Fluff with a fork.
3. In a large bowl, toss quinoa with remaining salad ingredients. Taste and
season with salt, if needed.
Grilled tofu:
1. Whisk together lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.
2. In a shallow dish, coat tofu in marinade. Cover and refrigerate for at least 30
minutes or up to 8 hours.
3. Heat a grill pan over medium-high heat. Cook tofu until browned, 3-4 minutes
per side, basting occasionally with marinade.
Grilled eggplant:
1. Combine olive oil and garlic, and brush eggplant on both sides. Season with salt.
2. Grill over medium-high heat until softened and browned, 4-5 minutes per side.
8
9
Grilled Cheese with
Balsamic Peach Salsa &
Spinach
Serve the sandwich with a side salad to turn this into a complete meal.
Leftover peach salsa makes a great topping for grilled seafood or chicken.
INGREDIENTS
For the peach salsa:
½ cup balsamic vinegar
3 tablespoons molasses
1 teaspoon freshly ground black
pepper, divided
4 ripe peaches, halved, pitted
2 tablespoons olive oil
2 tablespoons lemon juice (about 1 lemon)
1 garlic clove, minced
½ cup packed basil leaves, roughly
chopped
For the sandwiches:
1 tablespoon canola or other neutral oil
8 slices sourdough bread
8 slices sharp cheddar cheese
2 cups packed baby spinach leaves
PROCEDURE
Peach salsa:
1. In a small saucepan, bring vinegar to a boil. Reduce heat to low and simmer
until thickened, 7-10 minutes. Stir in molasses and ½ teaspoon pepper.
2. Preheat grill pan over medium heat.
3. Brush peaches with olive oil and grill for 2 minutes. Flip, brush cooked side
with balsamic glaze, and cook for another 2 minutes. Remove from grill and
brush the second side with glaze.
4. Finely dice peaches when they are cool enough to handle, and toss with
lemon juice, garlic, basil and remaining ½ teaspoon pepper.
Salad:
1. Heat a grill pan over medium-low heat, and brush with oil.
2. Grill bread until golden brown, about 1 minute, flip and top each piece with
cheese. Toast until cheese is melted.
3. Top 4 of the bread slices with peach salsa and spinach. Close with remaining
4 bread slices. Serve immediately.
10
11
Bibimbap-style Bowl
with a Fried Egg
Bibimbap is a traditional Korean rice dish typically served in a bowl with meat,
various vegetables, condiments and a fried egg. What makes this a Korean
rice dish and not just another grain bowl is the gochujang, a spicy Korean red
pepper paste. Use it sparingly, as it may be too overpowering to some palates.
INGREDIENTS
(Yield: 4 servings)
For the pickled carrots:
¼ cup hot water
½ cup granulated sugar
1 teaspoon sea salt
½ cup rice vinegar
3 medium carrots, peeled, cut into
matchsticks
For the bowl:
1 cup black rice
¾ teaspoon sea salt, divided
1 tablespoon neutral tasting oil, like canola
1 tablespoon toasted sesame oil
4 garlic cloves, minced
1 large gray or yellow squash, diced
lengthwise, cut into ½”-thick pieces
½ pound oyster mushrooms, torn into
bite-size pieces
2 tablespoons butter
4 eggs
¼ teaspoon freshly ground black pepper
½ pound European radishes, thinly
sliced
1 cup packed radish sprouts
2 tablespoons toasted sesame seeds
4 tablespoons gochujang (Korean red
pepper paste), or to taste
PROCEDURE
Pickled carrots:
1. In a large bowl, whisk together water, sugar and salt until dissolved. Whisk in
vinegar.
2. Mix in carrots and let stand at room temperature for 30 minutes, or refrigerate
overnight.
To make bowl and assemble:
1. In a strainer, rinse rice under cold water until water runs clear.
2. Transfer rice to a medium saucepot, and add 2 cups water and 1/2 teaspoon
salt. Bring to a boil, turn heat down to low, partially cover with a lid, and cook
until rice is tender, about 35 minutes.
3. In a large non-stick skillet, heat neutral oil and toasted sesame oil over
medium-low heat. Add garlic and cook until fragrant, about 1 minute. Add
squash and mushrooms, and cook until softened, about 5 minutes.
4. Wipe down skillet, return to medium-low heat and add butter. When butter
is melted, gently break eggs into the skillet and season with pepper and
remaining ¼ teaspoon salt (if using a small skillet, cook 1 egg at a time). Cook
until whites are completely set, 3-4 minutes.
5. To serve, divide rice among 4 bowls, and surround with sautéed vegetables,
pickled carrots, radishes and sprouts. Top with fried eggs, gochujang and
sesame seeds.
12
13
Cold Sesame-Avocado
Soba Noodle Salad
“Soba” literally translates to buckwheat in Japanese. Soba is traditionally
served with a hearty broth, but as a noodle, soba is versatile enough to be
topped with a sauce or tossed in a salad like this one. Aside from the great
taste, soba noodles are a good source of fiber and high quality protein, and
are rich in minerals like phosphorous, iron and potassium. Together, tahini
and avocado provide excellent doses of heart-healthy monounsaturated and
polyunsaturated fats.
INGREDIENTS
(Yield: 4 servings)
1/2 cup tahini
4 tablespoons water
2 tablespoons toasted sesame oil
1 tablespoon shoyu
1 tablespoon rice vinegar
½ teaspoon sea salt
Pinch of black pepper
10 ounces dry soba noodles
½ pound Brussels sprouts, thinly shaved
1 carrot, peeled, finely chopped
1 avocado, cubed
¼ head purple cabbage, shredded
½ bunch cilantro, stemmed
2 tablespoons black sesame seeds
PROCEDURE
1. Cook soba noodles according to the package directions until al dente, and
immediately plunge them into a bowl of ice water to chill. Drain and set aside.
2. In a small bowl, whisk together tahini, water, sesame oil, shoyu, vinegar, salt
and pepper.
3. In a large bowl, toss Brussels sprouts, carrots, avocado and cabbage with half
of dressing. Add cold noodles and remaining dressing and toss salad together.
4. Serve salad garnished with cilantro and sesame seeds.
14
15
Skillet Barley with
Broccoli, Tomatoes & Feta
INGREDIENTS
(Yield: 4 servings)
1 tablespoon plus 1 teaspoon olive oil
1 shallot, diced
1/2 jalapeño pepper, seeded, minced
Sea salt and freshly ground black pepper
3 cups broccoli florets
1 pint grape tomatoes, halved
1 cup pearled barley
3 ½ cups vegetable broth
½ cup crumbled feta cheese
4 tablespoons pine nuts, toasted
Chopped chives, for garnish
PROCEDURE
1. Heat oil in a large high-sided skillet over medium-high heat. Add shallots,
jalapeno and a pinch of salt, and cook until softened, 2-3 minutes.
2. Add broccoli and tomatoes, and cook until broccoli has browned slightly,
stirring occasionally, 4-5 minutes. Season with pinches of salt and pepper
3. Stir in barley and cook for 1 minute. Add broth and bring to a boil. Lower
heat to a simmer and cook until all the liquid is absorbed and the barley has
softened, 35-40 minutes. Taste and season with salt, if needed.
4. Serve barley topped with feta cheese, pine nuts and chives.
16
17
Stuffed Zucchini Boats
with Moroccan Rice Pilaf
INGREDIENTS
(Yield: 4 servings)
For the rice pilaf:
1 tablespoon extra virgin olive oil
1 medium onion, finely diced
2 cloves garlic, minced
1-inch piece ginger, peeled, minced
1 cup long-grain brown rice
1 teaspoon ground cumin
½ teaspoon ground coriander
2 tablespoons tomato paste
2 ½ cups water, or chicken or vegetable
stock
¼ cup dried currants
¼ cup slivered almonds, toasted
Chopped cilantro, for garnish
For the zucchini:
4 medium zucchini
1 red bell pepper, finely diced
2 plum tomatoes, finely diced
1/2 cup pitted Kalamata olives, finely diced
5 cloves garlic, minced
2 teaspoons dried oregano
1 teaspoon freshly ground black pepper
¼ teaspoon sea salt
1/4 cup crumbed feta cheese
1/4 cup finely chopped parsley
PROCEDURE
Rice pilaf:
1. Heat oil in a large saucepan over low heat. Add onion, garlic and ginger, and
cook until onion starts to soften, 3-4 minutes.
2. Add rice, cumin and coriander, and stir until rice is coated evenly; cook for
3-5 minutes.
3. Add tomato paste, water or stock, and currants. Bring to a boil, turn heat
down to simmer, and cover with a lid. Cook until all liquid is absorbed, 30-40
minutes.
4. Serve rice garnished with almonds and cilantro.
Zucchini:
1. Preheat oven to 350º F.
2. Cut zucchini in half lengthwise and scoop out insides with a spoon. (Reserve
zucchini flesh for another recipe).
3. In a medium bowl, combine bell pepper, tomatoes, olives, garlic, oregano, salt
and black pepper. Divide filling evenly among zucchini ‘boats’ and place in a
baking dish. Bake until zucchini begins to soften and brown, about 15 minutes.
4. Top zucchini with feta cheese and broil until cheese has browned, 2-3 minutes.
5. Sprinkle with parsley.
18
19
Sweet Potato, Kale &
White Bean Hash with
Corn Muffins
INGREDIENTS
(Yield: 4 servings)
For the hash:
2 tablespoons olive oil
1 large sweet potato, scrubbed, diced
½ small white onion, thinly sliced
1 cup cooked cannellini beans
3 cups lacinato kale, cut into ribbons
Zest of 1 lemon
¼ cup shredded Parmesan cheese
(*optional)
Salt and black pepper, to taste
Crushed red pepper flakes, to taste
For the corn muffins:
1/3 cup cornmeal
1/3 cup whole wheat pastry flour
¼ teaspoon baking soda
¼ teaspoon salt
1/3 cup applesauce
1/3 cup soy or other non-dairy milk
2 tablespoons plus 2 teaspoons agave
nectar
1 tablespoon plus 1 teaspoon canola oil
PROCEDURE
Sweet potato, kale & white bean hash:
1. Heat oil in a heavy-bottomed skillet over medium heat. Add potatoes with
a pinch of salt, and stir. Cover skillet and cook for 7-9 minutes, stirring
occasionally.
2. Add onions and beans to skillet. Cook until onions soften, stirring occasionally,
3-5 minutes.
3. Add kale and cook until it begins to wilt.
4. Sprinkle in lemon zest, cheese (if using), salt, pepper and crushed red pepper
flakes. Serve with vegan corn muffins (recipe below).
Vegan corn muffins:
1. Preheat oven to 325ºF. Lightly grease a mini muffin pan.
2. Combine cornmeal, flour, baking soda and salt in a large bowl. Stir in
applesauce, soy milk and agave nectar.
3. Slowly add the oil while stirring. Pour the mixture into prepared muffin pan.
4. Bake until a tester inserted into the center comes out clean, 15-20 minutes.
20
21
Sesame-Crusted Arctic Char
with Sautéed Bok Choy
INGREDIENTS
(Yield: 2 servings)
1 clove garlic, minced
1 teaspoon grated ginger
2 tablespoons low-sodium soy sauce
2 tablespoon rice vinegar
Pinch of dried chili flakes
2 4-ounce skinless Arctic Char fillets
(or wild organic salmon fillets)
3 tablespoons sesame seeds
¼ cup white wine vinegar
2 tablespoons canola oil
1 tablespoon maple syrup
¼ teaspoon freshly ground black pepper
2 heads baby bok choy, whites sliced
on a diagonal, greens left whole
2 tablespoons coconut oil
PROCEDURE
1. In a shallow dish, combine garlic, ginger, soy sauce, rice vinegar and chili
flakes. Add fillets to marinade and refrigerate for 1 hour. Pat fillets dry with
paper towels and discard marinade.
2. Pour sesame seeds into a shallow dish and press fillets into seeds to coat on
one side.
3. In a large bowl, combine white wine vinegar, canola oil, maple syrup and black
pepper. Toss in bok choy; set aside.
4. In a large skillet, heat coconut oil over a medium-high flame and add fillets
sesame-side down (stand back and keep exposed skin away from the skillet
as sesame seeds may pop). Cook until crisp, 2-3 minutes; using a fish spatula,
gently flip fillets, turn heat down to low, cover with a lid and cook for another
minute. Carefully transfer fish to a platter.
5. Drain excess fat from skillet and return to medium heat. Add bok choy with its
marinade. Cook, tossing frequently with tongs, until wilted, about 2 minutes.
6. To serve, divide bok choy among two plates and top with fish.
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23
Kimchi Stew
Kimchi, the traditional Korean condiment, becomes the star of
this meal, weaving its spicy, umami flavors throughout the dish.
Gochujang, a fermented soybean and red pepper paste, contributes
a sweet heat, and tteok, starchy Korean rice cakes, provide
irresistible chewy bites throughout. Swap in firm, cubed tofu for the
poached eggs if you prefer a vegan version.
INGREDIENTS
(Yield: 4 servings)
1 tablespoon olive oil
1 medium leek, thinly sliced,
thoroughly cleaned
2-inch piece ginger, peeled, cut into
thin sticks
2 tablespoons gochujang
2 tablespoons gochujang
1 quart vegetable stock
16 ounces kimchi
6 ounces Tteok (sliced Korean rice cakes)
1 bunch lacinato kale, stemmed and
sliced into ribbons
To serve:
4 pastured eggs, poached
2 tablespoons sesame seeds, toasted
2 scallions, trimmed, thinly sliced
4 ounces enoki mushrooms
PROCEDURE
1. Heat olive oil in a large heavy pot over medium-high heat. Add leek and ginger
and cook, stirring often, until beginning to brown, 5-7 minutes.
2. Add gochujang and stir to coat the vegetables. Add vegetable stock, kimchi
and tteok.
3. Reduce heat and simmer until kimchi is softened, 25-30 minutes.
4. Stir in kale and simmer for an additional 5 minutes.
5. Serve kimchi stew topped with poached egg, sesame seeds, scallions and
enoki mushrooms.
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25
Braised Apple-Tempeh
Sandwich with Mesclun
Salad
This open-faced sandwich utilizes micronutrient- and protein-packed tempeh
as the star ingredient. In contrast to tofu, tempeh is made by fermenting
whole soybeans, which makes it a great source of fiber since the entire bean
is included. The apples soften and mellow as they roast, and - along with the
creamy honey mustard sauce - complement the tempeh perfectly.
INGREDIENTS
(Yield: 4 servings)
For the sandwiches:
1 8-ounce package tempeh, halved
lengthwise, then crosswise to make
4 squares
1 small Fuji apple, cored, halved and
thinly sliced
1/2 cup apple cider
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons tamari
1 1/2 teaspoons honey
1/2 teaspoon ground cumin
¼ teaspoon freshly ground black pepper
4 slices whole wheat bread, toasted
2 tablespoons Dijon mustard
1 teaspoon honey
1 tablespoon organic mayonnaise
4 leaves green leaf lettuce
For the salad:
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 tablespoon chopped fresh thyme
1 small garlic clove, finely minced
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
6 packed cups mesclun greens
½ cup dried cranberries
¼ cup toasted pecans
PROCEDURE
Sandwiches:
1. Preheat oven to 350º F.
2. Arrange tempeh on a baking sheet in a single layer and top with overlapping
apple slices.
3. In a medium bowl, whisk together juice, oil, vinegar, tamari, honey, cumin and
pepper, then pour mixture over tempeh and apples. Bake until most of the
liquid is evaporated, tempeh is golden brown and apples are softened, 40-45
minutes. Set aside to cool slightly.
4. In a small bowl, whisk together mustard, honey and mayonnaise.
5. Spread mustard sauce on bread, cover with lettuce and top with baked tempeh.
Salad:
1. In a small bowl, whisk together vinegar, mustard, thyme, garlic, salt and
pepper. While continually whisking, slowly stream in oil.
2. In a large bowl, toss together greens, cranberries and pecans with just enough
dressing to coat the greens.
26
27
Spicy Chicken Thighs
with Sweet Potatoes &
Cucumber-Rhubarb Salsa
Chicken thighs are more moist and flavorful than the ubiquitous chicken breasts,
and this recipe provides a really simple way of preparing them. Cucumber and
rhubarb make for a zingy, summery salsa, while the lime brightens the dish.
INGREDIENTS
(Yield: 4 servings)
For the chicken and salsa:
1 habanero chili
2 garlic cloves
2 scallions, trimmed, white and green
parts thinly sliced separately
1 tablespoon soy sauce
¼ cup olive oil
4 bone-in chicken thighs (skin on or off)
Sea salt
1 ½ cups rhubarb cut into ¼-inch cubes
1 cup seeded hothouse English
cucumber, cut into ¼-inch cubes
1/4 cup minced cilantro
1 tablespoon honey
1 tablespoon canola oil
1 teaspoon lime juice
For the sweet potatoes:
1 ½ pounds sweet potatoes
¼ cup olive oil
½ teaspoon salt
½ teaspoon ground cumin
1 scallion, trimmed, thinly sliced
2 teaspoons lime juice
PROCEDURE
To make chicken & salsa:
1. Pulse chili, garlic and white parts of scallions in a food processor until finely
chopped. With the machine running, stream in soy sauce and olive oil. Puree
until sauce is homogenous and transfer to a bowl.
2. Heat a grill pan over high heat.
3. Season chicken with salt. Brush chicken with sauce on both sides and grill, 5-6
minutes per side, flipping once.
4. In the meantime, combine rhubarb, cucumber, cilantro, honey, canola oil and
lime juice in a small bowl. Stir in green parts of scallions. Season with salt and
pepper to taste, and let sit at room temperature for 10 minutes.
To make sweet potatoes:
1. Place potatoes in a pot, cover with cold water, and season with a generous
pinch of salt. Bring to a boil, turn down to a simmer, and cook covered just
until tender, about 20 minutes. Drain.
2. When cool enough to handle, peel potatoes and slice thinly.
3. Whisk together oil, salt and cumin, and gently toss potatoes in the mixture.
Grill potatoes just until grill marks appear, flipping once, about 1 minute per
side. Transfer potatoes to a platter; sprinkle with scallions and lime juice.
28
29
Grass-fed Meatballs with
Roasted Spaghetti Squash
& 10-Minute Tomato Sauce
INGREDIENTS
(Yield: 4 servings)
For the squash & tomato sauce:
1 spaghetti squash (3-4 pounds),
halved, seeded
3 tablespoons extra virgin olive oil,
divided
Sea salt and freshly ground black pepper
3 garlic cloves, minced
4 cups finely diced vine tomatoes
(about 3 large tomatoes)
1 tablespoon maple syrup
1 ounce basil, torn
For the meatballs:
1 pound ground grass-fed beef
1 egg, beaten
1/3 cup fresh bread crumbs
½ teaspoon salt
½ teaspoon dried thyme
½ teaspoon onion powder
¼ teaspoon red pepper flakes
¼ teaspoon freshly ground black pepper
2-3 tablespoons extra virgin olive oil
PROCEDURE
Squash & sauce:
1. Preheat oven to 400ºF.
2. Rub squash halves with 1 tablespoon oil and season with salt and pepper.
Please on a baking sheet cut-side down and roast until flesh gives easily when
pressed, 40-50 minutes.
3. When squash is cool enough to handle, scrape out the flesh with a fork and
place in a bowl. Set aside.
4. Heat remaining 2 tablespoons oil in a large saucepan over medium-low heat
and add garlic. Cook until fragrant, 30-60 seconds.
5. Add tomatoes and pinches of salt and pepper. Cover, and simmer until
tomatoes are broken down, stirring occasionally, about 10 minutes. Turn heat
off. Stir in maple syrup and basil. Taste and season with salt or more maple
syrup, if needed.
Meatballs:
1. In a large bowl, combine all ingredients except olive oil. Using your hands, mix
until thoroughly combined.
2. In a large skillet over medium heat, heat enough oil to cover the bottom of
the skillet. Using approximately 1 teaspoon of meat mixture, make a small
patty and cook on both sides. Taste the tester and re-season meat mixture,
if needed.
3. Using your hands, form remaining mixture into slightly smaller than golf ballsized balls. Cook (in batches, if needed) until cooked through and browned
on all sides, turning occasionally, about 8 minutes. Transfer to a paper towellined platter.
4. Serve meatballs with spaghetti squash, topped with tomato sauce.
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31
Acknowledgements
A big thank you to the Bronx VA and NYU Dietetic interns Alyssa
Principe, Amanda Ryman, Taylor Leigh Evans, Erika Jacobson,
Jillian Hudson, Hennis Tung, Kristine Latham, Carolina Espinosa,
Rachael Link and Crystal Cascio - as well as Nutrition intern
Ryan Warren and Marketing intern Eunice Lee - for working on
the recipes for this cookbook. Thank you to Kayleen St. John for
overseeing production, and to Alexandra Shytsman for styling and
photography.
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