NOODLES WITH VEGETARIAN CRUMBLES AND PEPPERS


PREP TIME 10 MIN. – COOK TIME 20 MIN. READY IN 30 MIN. – SERVINGS 4


BROCCOLI SOUP WITH CROUTONS


PREP TIME 5 MIN. – COOK TIME 30 MIN. READY IN 35 MIN. – SERVINGS 4


4 thin slices bread, cut into ¼-inch cubes 3 tbsp vegetable oil, divided 1 medium onion, chopped 3 celery stalks,


thinly sliced 1 large head broccoli 3 cloves garlic, chopped 1 (32 oz) container low-sodium vegetable broth


STEP 1 Preheat oven to 400°F. In a medium bowl, toss the bread cubes with 1 tbsp oil and season with salt and pepper. Spread out on a parchment-lined sheet pan. Bake 8–10 min., until golden brown and crispy, stirring once halfway through. Remove from oven. STEP 2 Meanwhile, in a large pot, heat remaining 2 tbsp oil on medium. Add the onion and celery. Season with salt. Cook 6–7 min., until vegetables begin to soften, stirring occasionally. STEP 3 While onion cooks, cut the broccoli into small florets. Cut and remove peel from broccoli stems. Slice stems. STEP 4 Add garlic to pot and cook 2 min., until golden, stirring often. Add broccoli florets and stems and broth. Partially cover and heat to a boil on high. Reduce heat and simmer 15 min., until broccoli is very tender. STEP 5 With immersion blender, purée soup. Season with salt and pepper to taste. Serve soup topped with croutons.


PER SERVING: 265 CALORIES, 12G FAT, 2G SATURATED FAT, 0MG CHOLESTEROL, 348MG SODIUM, 34G CARBOHYDRATE, 7G FIBER, 7G SUGAR, 7G PROTEIN


94 JANUARY 2021 SAVORYONLINE.COM


2 tbsp vegetable oil 2 small red bell peppers, seeded and thinly sliced 4 cloves garlic, finely chopped 1 (2-inch) piece fresh ginger, peeled and finely chopped


½ (12 oz) bag frozen vegetarian crumbles 2 tbsp reduced- sodium soy sauce 2 tsp sugar 12 oz whole wheat linguine ½ (16 oz) bag frozen broccoli florets


STEP 1 Heat a large pot of salted water to a boil on high. STEP 2 Meanwhile, in a 10-inch nonstick skillet, heat the oil on medium. Add the bell peppers and cook 4–5 min., stirring occasionally. Add the garlic and ginger. Cook 2 min., stirring often. Add the crumbles and cook 4–5 min., until heated through, stirring often. Stir in the soy sauce and sugar. Season with pepper. Remove from heat. STEP 3 Add the linguine to boiling water. Cook according to package directions. One minute before linguine is done, add the frozen broccoli to pot. Cook another 2–3 min., until broccoli is thawed and linguine is al dente. Drain well and return to pot. STEP 4 Add crumble mixture to noodle mixture and toss until well combined. Season with salt to taste.


PER SERVING: 445 CALORIES, 10G FAT, 2G SATURATED FAT, 0MG CHOLESTEROL, 257MG SODIUM, 76G CARBOHYDRATE, 13G FIBER, 7G SUGAR, 20G PROTEIN


AIR-FRIED CRISPY CHICKEN CUTLETS


PREP TIME 5 MIN. – COOK TIME 20 MIN. READY IN 25 MIN. – SERVINGS 4


¼ cup all-purpose flour ¾ cup panko bread crumbs 1 large egg 2 medium boneless, skinless chicken breasts,


cut into halves Cooking spray 6 cups mixed salad greens 1 tbsp olive oil 2 tbsp red wine vinegar


STEP 1 Add the flour to a dish and the bread crumbs to another dish. In third dish, beat the egg. STEP 2 Heat air fryer to 350°F. Season the chicken all over with salt. Working with 1 piece at a time, coat chicken with flour, tapping off excess. Dip chicken into egg, letting excess drip off, then add to dish with bread crumbs, pressing so crumbs adhere. STEP 3 Coat both sides of chicken with the cooking spray, then add to air fryer in a single layer, in batches if necessary. Cook 15 min., turning chicken pieces over halfway through. Increase temperature to 400°F and cook another 4–5 min., until golden brown and cooked through. Remove chicken from air fryer and season with salt to taste. STEP 4 Meanwhile, in a large bowl, toss the greens with the oil and vinegar. Season with salt and pepper to taste. Serve chicken with salad.


TIP To cook in the oven, set a wire rack inside a rimmed baking sheet. Lightly coat with cooking spray. Place breaded chicken pieces on rack, spaced apart, and coat tops with cooking spray. Bake at 425°F for 30–35 min., until cooked through.


PER SERVING: 211 CALORIES, 8G FAT, 1G SATURATED FAT, 90MG CHOLESTEROL, 99MG SODIUM, 16G CARBOHYDRATE, 1G FIBER, 1G SUGAR, 18G PROTEIN


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108