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As we get through winter, hearty meals can help offset the chill. Learn more about two quick, healthier options for comforting meals. For more comforting meals ideas, check out the complete collection from Cooking Light.
Sausage Ragú Over Polenta
INGREDIENTS
1 tablespoon olive oil
12 ounces bulk pork Italian sausage
1/2 teaspoon black pepper
2 cups coarsely chopped yellow onion
1 1/2 cups coarsely chopped carrot
3 garlic cloves, chopped
3 1/2 cups water, divided
1(15-oz.) can unsalted tomato sauce
2/3 cup quick-cooking polenta
1 ounce Parmesan cheese, grated (about 1/4 cup)
1/4 cup chopped fresh flat-leaf parsley (optional)
PREPARATION
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Heat oil in a large skillet over medium-high. Add sausage; cook 5 minutes or until browned, stirring to crumble. Stir in pepper. Remove sausage mixture to a bowl with a slotted spoon. Remove pan from heat (do not wipe out pan) . |
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Combine onion, carrot, and garlic on a cutting board; finely chop. Return pan to medium-high. Add onion mixture to pan; cook 5 to 7 minutes or until tender. Add sausage mixture, 1/2 cup water, and tomato sauce to pan; cook 1 minute . |
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Bring remaining 3 cups water to a boil in a medium saucepan. whisk in polenta. Reduce heat; cook 3 minutes or until thickened, stirring frequently with a whisk or spoon. Stir in cheese. Serve polenta with pork mixture and parsley, if desired . |
TOTAL TIME: 25 MIN | YIELD: SERVES 4 (SERVING SIZE: ABOUT 1 CUP PORK MIXTURE AND 2/3 CUP POLENTA)
Source: Cooking Light, December 2016
Total Per Serving: Calories - 366, Carbs - 37g, Fat - 12.7g, Protein - 21g, Fiber - 7g, Sodium - 667mg.
Nutty Fried Rice
INGREDIENTS
3 tablespoons toasted sesame oil, divided
3 cups broccoli florets
8 ounces presliced shiitake mushrooms
2 (8.8-oz.) pkg. precooked brown rice (such as Uncle Ben's)
1/2 cup unsalted, roasted cashews
2 large eggs, lightly beaten
3 tablespoons reduced-sodium soy sauce, divided
1/4 teaspoon black pepper
1/4 cup peanut butter
1 tablespoon rice vinegar
1 tablespoon water
1 tablespoon toasted sesame seeds
PREPARATION
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Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add broccoli and mushrooms; cook 6 minutes. Remove broccoli mixture from pan (do not wipe out pan) . |
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Add remaining 2 tablespoons oil to pan. Add rice and cashews; cook 5 minutes. Stir in eggs; cook 1 minute. Stir in broccoli mixture, 1 tablespoon soy sauce, and pepper . |
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Combine remaining 2 tablespoons soy sauce, peanut butter, vinegar, and 1 tablespoon water in a bowl. Top rice mixture with peanut butter mixture and sesame seeds . |
Source: Cooking Light, December 2016
Total Per Serving: Calories - 367 , Carbs - 36 g, Protein - 12 g, Fiber - 5 g, Sodium - 420 mg.
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The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.
Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.
