Jackie Newgent

Healthier Cooking Starts Here

Jackie Newgent — Wed, 22 Feb 2012 14:15:34 +0000

The Dr. Oz Show: How Healthy Are You?

Jackie Newgent — Sun, 12 Feb 2012 16:57:17 +0000

http://www.doctoroz.com/videos/how-healthy-are-you-dining-out-4-times-week

3-bean 3-cheese burrito

Jackie Newgent — Thu, 09 Feb 2012 18:02:43 +0000

Makes 8 servings: 1 burrito each

I’m delighted to share one of my very own taste buds’ recipe requests. The request: To create a better-for-you vegetarian burrito with the lusciousness of an authentic stewed beef burrito and with fewer than 500 calories. I’m always up for a challenge … especially when it comes to Mexican cuisine! So I recreated a grass-fed beef burrito recipe (that I actually developed many years back) into this full-flavored vegetarian version. The recipe is fit for a fiesta! And if no fiesta is on your agenda, still make the full batch of 8 and freeze; the burritos are equally scrumptious warmed up for later. Simply add the lettuce just before serving–or serve it as part of a side salad. Crossing my fingers your taste buds will request this inspired burrito de frijoles y queso tasteover often!

Calories Saved: 150

1 tablespoon peanut or canola oil
1 large Vidalia or other sweet onion, finely chopped
1 1/2 cups finely chopped seasonal vegetable of choice, such as cauliflower or broccoli florets
2 large garlic cloves, minced
3 cups cooked or canned drained organic mixture of no-salt-added black, red kidney, and pinto beans
1 1/2 cups medium tomatillo salsa
1/2 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1/4 teaspoon ground cumin, or to taste
1/4 cup + 2 tablespoons chopped fresh cilantro
Juice of 1 lime (2 tablespoons)
2 cups steamed brown basmati rice, warm
6 ounces shredded mixture of Mexican-style organic cheeses, such as Monterey Jack, Chihuahua, and extra-sharp Cheddar cheese (1 1/2 cups)
8 (8-inch) whole spelt, whole-wheat, or other whole grain tortillas, warm
4 cups shredded Romaine hearts

Heat the oil in a large pot over medium heat. Add the onion and vegetable and cook while stirring occasionally until fully softened, about 15 to 18 minutes. Add the garlic and sauté until fragrant, about 1 minute. Stir in the beans, salsa, salt, pepper, and cumin and bring to a boil over high heat. Cover and reduce the heat to medium-low and simmer for 10 minutes.
Remove the lid and continue to cook until the mixture thickens to desired consistency, about 3 minutes. Stir in 1/4 cup of the cilantro and 1 tablespoon of the lime juice. Adjust seasonings.
Stir the remaining 2 tablespoons cilantro and 1 tablespoon lime juice into the rice.
Serve the cheeses, stewed beans, rice, and lettuce rolled in the tortillas (do not fold in ends). Secure closed with a short bamboo pick. Enjoy with a fork and knife. Serve with a side of guacamole, if desired.

Per serving: 460 calories, 12g total fat, 4.5g saturated fat, 0g trans fat, 20mg cholesterol, 780mg sodium, 65g total carbohydrate, 12g dietary fiber, 6g sugars, 20g protein

The “Before” Recipe

stewed beef burrito

Makes 8 servings

3 tablespoons canola oil
1 1/2 pounds grass-fed organic boneless beef chuck, cut into 2/3-inch cubes
1 1/4 cup medium salsa
2 1/2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 1/2 teaspoons garlic powder
3/4 teaspoon salt, or to taste
1/2 teaspoon black pepper, or to taste
1/4 cup chopped fresh cilantro
Juice of 1/2 lime (1 tablespoon)
8 (10-inch) flour tortillas of choice
2 1/2 cups steamed brown rice
10 ounces shredded organic Cheddar cheese (2 1/2 cups)
2 cups shredded iceberg lettuce

Heat the oil in a large pot over medium-high heat. Add the beef and cook while stirring until brown, about 5 minutes. Stir in the salsa, brown sugar, Worcestershire sauce, garlic powder, salt, and pepper; bring to a boil.
Cover and reduce the heat to medium-low; cook until the beef mixture is tender, stirring occasionally, about 45 minutes.
Remove the lid and continue to cook until the mixture thickens to desired consistency, about 3 minutes. Stir in the cilantro and lime juice. Adjust seasonings, if necessary.
Warm the tortillas according to the package directions. Cover with foil to keep warm.
Serve the beef, rice, cheese, and lettuce wrapped or rolled in the tortillas.

Per serving: 610 calories, 26g total fat, 12g saturated fat, 0g trans fat, 75mg cholesterol, 1300mg sodium, 59g total carbohydrate, 3g dietary fiber, 8g sugars, 34g protein

Tasteover Tips

Layer the flavors. Go with three types of beans and three types of cheeses for flavor depth and interest.
Boost volume with veggies. Use seasonal veggies that you love.
Focus on the filling. Use a whole grain tortilla that’s just big enough to wrap around the burrito fillings—but without tucking in the edges. There won’t be excess tortilla … which saves calories and allows the filling to be the highlight. Plus you’ll need to eat it with a fork and knife, which will slow down your eating pace and increase enjoyment.
Balance tastes with a splash of an acid, like lime juice.
Heighten aroma. Be freer with herbs and spices. Add a pinch–or go for an extra couple pinches–of spices and fresh herbs, like cumin and cilantro, especially when reducing sodium.

velvety roasted red bell pepper soup

Jackie Newgent — Sun, 29 Jan 2012 15:56:41 +0000

Makes 8 servings: about 1 1/2 cups each

There’s no better time for a comforting bowl of soup than smack dab in the middle of winter. I love to make a big batch (like this one is!) and freeze it in individual servings so I can reheat a cup or two to take the chill off anytime—in practically no time. It’s a delicious way to boost veggie intake, too. But, do keep this in mind … though it doesn’t seem a vegetable soup could be bad for you, it can easily contain way too much sodium, unnecessary added sugar, excess oil, and a drowning amount of dairy fat. That was the case with the original version of this roasted bell pepper soup. But no worries now; this stunning new rich sunset orange hued recipe is gorgeous, good for you, and great tasting. Savory, sweet, and smoky … soup’s on!

Calories Saved: 270

6 large red bell peppers, cut each into about 5 large pieces each, discard stems and seeds
3 tablespoons extra-virgin olive oil
1 large sweet onion, sliced
1 large red onion, sliced
3 large garlic cloves, chopped
1/2 cup dry white wine, such as a Chardonnay made with organically-grown grapes
6 cups low-sodium vegetable broth
1 large (10-ounce) Yukon Gold or red potato, unpeeled, scrubbed, coarsely chopped
1/2 cup canned, drained, no-salt-added organic cannellini or other white beans
2 teaspoons sea salt
1 1/2 teaspoons fresh thyme leaves
1/3 cup mascarpone cheese

Preheat the broiler. Arrange the bell pepper slices in a single layer, skin side up, onto two large baking sheets. Broil one sheet at a time until the pepper skins are well charred, about 8 minutes per sheet. Transfer peppers from the broiler to a bowl, cover, and let stand until cool enough to handle. Rub off the charred skin.
Meanwhile, heat the oil in a large pot over medium heat. Add the sweet and red onions, cover, and cook until the onions are fully softened, stirring twice, about 10 minutes. Remove cover, increase heat to medium-high, and continue to sauté the onions until lightly caramelized, about 10 minutes. Add the garlic and sauté until fragrant, about 1 minute. Stir in the wine, then add the bell peppers, broth, potato, beans, salt, and 1 teaspoon of the thyme. Bring to a simmer over high heat. Reduce heat to medium-low. Partially cover and simmer until the potatoes are very tender, stirring occasionally, about 35 minutes.
Very carefully, puree the soup in several batches in a blender, until velvety smooth, using its hot fill line as a guide. Adjust seasoning.
Ladle the soup into bowls. Top with the mascarpone, sprinkle with remaining thyme, and serve.

Per serving: 250 calories, 14g total fat, 5g saturated fat, 0g trans fat, 25mg cholesterol, 720mg sodium, 23g total carbohydrate, 5g dietary fiber, 10g sugars, 5g protein

The “Before” Recipe

creamy red pepper soup
submitted by Jessica F (New York)

Makes 8 servings

1/4 cup + 3 tablespoons olive oil
2 yellow onions, chopped
2 carrots, peeled and chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
6 cups chicken broth
2 (12-ounce) jars roasted red peppers in water, drained
1 large russet potato, peeled and coarsely chopped
1/2 cup dry white wine
1 tablespoon sugar
3/4 cup mascarpone cheese
1/2 teaspoon salt, or to taste
16 (3/4-inch thick) baguette slices, cut into 3/4-inch cubes
1/4 teaspoon black pepper

Heat 1/4 cup of oil in a heavy large pot over medium-high heat. Add the onions, carrots, garlic, and thyme and sauté until the onions are translucent, about 5 minutes. Add the broth, bell peppers, potato, wine, and sugar. Bring to a simmer over high heat. Decrease the heat to medium-low. Partially cover and simmer until the potatoes are very tender, stirring occasionally, about 35 minutes. Stir in 1/4 cup of the mascarpone cheese.
Using an immersion hand blender, puree the soup in the pot until it is smooth. Alternately, working in batches, puree the soup in a regular blender, taking care while blending hot liquids. Add the salt to taste.
Meanwhile, heat the remaining 3 tablespoons oil in a heavy large skillet over medium heat. Add the bread cubes and sauté until crisp and golden, about 8 to 10 minutes.
Ladle the soup into bowls. Dollop a rounded tablespoon of mascarpone in the center of each bowl and top with croutons. Sprinkle with pepper and serve.

Per serving: 520 calories, 34g total fat, 13g saturated fat, 0g trans fat, 50mg cholesterol, 1300mg sodium, 44g total carbohydrate, 4g dietary fiber, 9g sugars, 11g protein

Tasteover Tips

Sometimes the simpler the better. There’s actually no need for carrot, sugar, or crouton; simply let the red pepper flavor stand out.
Select vegetable instead of chicken stock, when possible, for veggie soup … to keep it vegetarian and allow the flavor of the vegetable to be in the spotlight.
Go for white beans instead of mascarpone within the soup for extra creaminess and a touch more fiber for filling satisfaction. Use a thin-skinned potato, like Yukon Gold; there’s no need to peel it and it can provide more of a velvety mouth-feel than russets. Then add a just-right amount of mascarpone to finish the soup with rich flair.
Go fresh for better flavor. Using freshly roasted bell peppers instead of those from a jar means that you can lighten up on the sodium since they provide more of a burst of flavor and smokiness.
Use two types of onions for flavor layering interest. Make one a sweet onion—which has natural sugar–so you won’t need to add processed white sugar. And lightly caramelize both onions for extra sweetness.
Enjoy with warm fresh crusty whole grain bread on the side rather than a greasy crouton in the soup.

Why It’s Good to Eat Old School

Jackie Newgent — Fri, 27 Jan 2012 23:12:06 +0000