Clean Eating

November/December 2016

Clean Eating Nov-Dec 2016 / JillHough.com

Feature story
Eat, Drink & Be Mellow
Skip the fussy roasted turkey this year and try our laid-back stuffing-rolled burkey breast and an array of gorgeous holiday dishes made easier and more nutritious for a supremely flavorful and stress-free meal.

Herb-Stuffed Turkey Breast with Apple Cider Pan Sauce
Serves:
10. Hands-on time: 1 hour. Total time: 3 hours.

The stuffing in this rolled-up turkey breast is a lot like traditional stuffing,but instead of being in the cavity of the bird, it’s in a ribbon throughout the meat. So each no-carving-necessary slice has a spiral of bready, herb-laced goodness.

1 tbsp chopped fresh marjoram
1 tbsp chopped fresh thyme
1 tbsp chopped fresh sage
1 1/2 tsp chopped fresh rosemary
3 slices thick-cut bacon, cut crosswise into 1/4-inch strips
1 large onion, cut into 1/2-inch dice
2 cups diced whole wheat bread (1/2-inch dice)
1/2 cup grated Parmesan cheese
1 tsp fresh ground pepper, divided, plus more to taste
3/4 tsp sea salt, divided, plus more to taste
2 2-lb boneless whole turkey breast (2 halves, separated)
1 cup low-sodium chicken broth
1 cup 100% apple cider or unsweetened apple juice, divided
2 tbsp arrowroot powder dissolved in 2 tbsp cold water

1. In a small bowl, combine marjoram, thyme, sage and rosemary. Set aside.

2. In a medium skillet on medium, add bacon and onion and cook, stirring occasionally, until crisped, for 8 to 10 minutes, until onion is translucent and very soft. To a large bowl, transfer bacon-onion mixture along with cooking juices; add bread, cheese, 1/2 tsp pepper, 1/2 tsp salt and all but 1 tbsp herb mixture. Set bread mixture and remaining herb mixture aside.

3. Preheat the oven to 400°F. Arrange 1 turkey breast on a work surface. Using a long, thin knife, cut turkey almost entirely in half parallel to the work surface, leaving one side attached. Repeat with remaining breast. Open both breasts like a book and arrange side by side, skinned side down, with long edges overlapping by about 2 inches. Cover with plastic wrap and pound 3/4 inch thick. Arrange bread mixture on turkey, leaving a 1/2-inch border. Starting at one short side, roll turkey into a log. Use kitchen string to tie at 1 1/2- to 2-inch intervals. Sprinkle with remaining 1 tbsp herb mixture, 1/2 tsp pepper and 1/4 tsp salt.

4. Arrange turkey, seam side down, in a roasting pan. To roasting pan, add broth and 1/2 cup apple cider. Transfer to oven and immediately reduce heat to 375°F. Roast for 30 minutes.

5. Baste turkey with pan juices. Continue roasting and basting every 20 to 30 minutes, until an internal thermometer inserted into the centermost part of the roll reads 165°F, 1 3/4 to 2 1/4 hours total cooking time. (NOTE: If pan gets dry, add more broth or water to maintain 1/4-inch of liquid. If turkey gets too browned, loosely cover with foil.) Transfer turkey to a cutting board and let rest, loosely covered with foil, for 15 minutes.

6. Meanwhile, place roasting pan on stove top, straddled over two burners if necessary, and add remaining 1/2 cup apple cider. Bring to a boil on medium, scraping up any browned bits in the pan. Whisk in arrowroot mixture and cook until sauce is thickened and smooth, 30 to 60 seconds. Season with additional salt and pepper.

7. Slice turkey crosswise. Serve pan sauce on the side.

Per serving (6 oz meat and stuffing and about 3 tbsp pan sauce): Calories: 308, Total Fat: 8 g, Sat. Fat: 2.5 g, Monounsaturated fat: 2.5 g, Polyunsaturated fat: 1 g, Carbs: 11 g, Fiber: 1 g, Sugars: 4 g, Protein: 46.5 g, Sodium: 514 mg, Cholesterol: 111 mg

Cranberry-Glazed Pork Loin Roast with Cranberry-Shallot Compote
Serves:
10. Hands-on time: 35 minutes. Total time: 2 hours.

You can’t get more simply delicious than a pork loin. Here, the moist, tender meat is brushed with a tart-sweet glazed and served with a fruity compote that cooks right in the roasting pan.

1 4-lb boneless pork loin, trimmed
1 tsp sea salt, plus more to taste
1 tsp fresh ground pepper
1 lb shallots (16 to 18), trimmed and quartered lengthwise
1 1/2 cups fresh or frozen cranberries
1/2 cup low-sodium chicken broth
1 cup unsweetened cranberry juice, divided
6 tbsp evaporated cane juice
5 whole black peppercorns
5 whole allspice berries
5 whole cloves
1 cinnamon stick

1. Preheat the oven to 450°F. Sprinkle pork all over with salt and pepper. Arrange pork, fat side up, in a roasting pan. Arrange shallots and cranberries in pan around pork. Pour chicken broth and 1/2 cup cranberry juice over shallots and cranberries. Transfer to oven, immediately reduce heat to 350°F; roast 15 minutes.

2. Meanwhile, prepare glaze: In a small saucepan on medium-high, combine cane juice, peppercorns, allspice, cloves, cinnamon and remaining 1/2 cup cranberry juice. Bring to a boil, stirring to dissolve cane juice, and cook until mixture is reduced to 1/4 cup, about 8 minutes. Strain mixture (discard whole spices); set aside.

3. Brush pork with pan spiced cranberry glaze and continue roasting for 20 minutes. Baste with pan juices and continue roasting and basting every 20 to 30 minutes, until an internal thermometer inserted into the centermost part of the roast reads 145°F, about 1 1/2 hours total cooking time. (NOTE: If pan gets dry, add more broth or water to maintain about 1/4-inch liquid. If pork gets too browned, loosely cover with foil.) Transfer pork to a cutting board and let rest, loosely covered with foil, for 15 minutes.

4. Meanwhile, using a slotted spoon, transfer cranberry-shallot mixture to a serving bowl and season with additional salt.

5. Slice pork crosswise and arrange on a serving platter. Serve cranberry-shallot compote on the side.

Per serving (5 1/2 ounces meat with cranberry-shallot compote): Calories: 460, Total Fat: 26 g, Sat. Fat: 9 g, Monounsaturated fat: 11 g, Polyunsaturated fat: 3 g, Carbs: 19 g, Fiber: 2 g, Sugars: 14 g, Protein: 37.5 g, Sodium: 302 mg, Cholesterol: 109 mg

Herbed Stuffed Mushrooms
Serves:
10. Hands-on time: 50 minutes. Total time: 1 hour, 20 minutes.

These mushrooms are classically elegant yet modernized with a crunchy panko topping and plenty of fresh herbs. To switch things up, try basil, rosemary or sage instead of the oregano.

24 large white or brown mushrooms (2 to 2 1 /2 inches across), or a combination
3 tbsp olive oil, divided
2 shallots, finely chopped
9 tbsp whole wheat panko, divided
1 large egg white, lightly beaten
1 1/2 tsp chopped fresh chives, plus more for garnish
1 1/2 tsp chopped fresh oregano, plus whole leaves for garnish
1 1/2 tsp chopped fresh flat-leaf parsley, plus whole leaves for garnish
1 tsp sea salt
1/2 tsp pepper

1. Carefully pull stems from 20 mushroom caps and set caps aside. Finely chop stems and 4 remaining mushrooms. In a medium skillet on medium, heat 2 tbsp oil. Add chopped mushrooms and cook, stirring occasionally, until liquid has evaporated, 3 to 4 minutes. Add shallots and cook, stirring occasionally, until shallots are tender, about 3 minutes. Transfer to a medium bowl and stir in 6 tbsp panko. Set aside to cool slightly.

2. Meanwhile, preheat the oven to 350°F. Mist a large rimmed baking sheet with cooking spray and arrange mushroom caps on top, stem side up.

3. Into chopped mushroom mixture, stir egg, chives, oregano, parsley, salt and pepper. Spoon mixture into mushroom caps, slightly mounding over top. In a small bowl, combine remaining 1 tbsp oil and 3 tbsp panko, then use mixture to top mushrooms. Bake until mushrooms are tender and topping is browned, about 30 minutes.

4. Let cool slightly, then arrange mushrooms on a serving platter and garnish some with chopped chives, some with oregano leaves and some with parsley leaves. Serve warm.

Per serving (2 mushrooms): Calories: 71, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Monounsaturated fat: 3 g, Polyunsaturated fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 2 g, Protein: 3 g, Sodium: 206 mg, Cholesterol: 0 mg

Grapefruit and Cranberry Sauce
Serves:
10. Hands-on time: 10 minutes. Total time: 25 minutes (plus chilling time).

If you’ve never made homemade cranberry sauce, you’re in for a treat—it’s amazingly easy. While many versions are enhanced with orange, switching the citrus to grapefruit keeps this one familiar yet refreshing.

1/2 seedless grapefruit, cut into 8 to 12 chunks (peel and all)
2 1/2 cups fresh or frozen cranberries
3/4 cup evaporated cane juice
1/4 tsp sea salt

1. In a food processor, place grapefruit and pulse to coarsely chop.

2. To a medium saucepan, transfer grapefruit and add cranberries, cane juice, salt and 3/4 cup water. Bring to a boil on medium, reduce to a simmer and cook, stirring occasionally, until most cranberries have burst, about 10 minutes. Transfer to a resealable container or serving dish and set aside to cool to room temperature. Refrigerate until ready to serve.

Per serving (1/4 cup): Calories: 81, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 21.5 g, Fiber: 2 g, Sugars: 15.5 g, Protein: 0 g, Sodium: 49 mg, Cholesterol: 0 mg

Pear and Almond Crumble
Serves:
10. Hands-on time: 35 minutes. Total time: 1 hour, 20 minutes.

The humble crumble gets dressed up for the holidays with almonds and almond extract in the topping and a touch of cardamom in the whipped cream. Look for pears that are ripe but not overly so—they’ll be tender at the stem, but not mushy.

3 lb ripe pears (6 to 8), cored and thinly sliced
1 tbsp fresh lemon juice
6 tbsp plus 1/2 tsp evaporated cane juice, divided
1 1/2 tbsp arrowroot powder
3/4 cup whole wheat pastry flour
3/4 tsp baking powder
1/2 tsp sea salt
4 tbsp (1/2 stick) unsalted butter, chilled, cut into 6 or 8 pieces
6 tbsp sliced almonds
1/8 tsp pure almond extract
1/2 cup heavy whipping cream
1/2 tsp ground cardamom

1. Preheat the oven to 375°F. In a large bowl, combine pears, lemon juice and 2 tbsp cane juice. Sprinkle arrowroot over mixture and toss until evenly distributed. Transfer mixture to a 2-qt baking dish, smoothing it into an even layer. Set aside.

2. In another large bowl, whisk together flour, baking powder, salt and 1/4 cup cane juice. Use a pastry cutter, a fork or your fingertips to work butter into flour mixture, forming heavy crumbs. Stir in almonds and extract. Scatter topping evenly over fruit and bake until fruit juices are bubbling and topping is browned, 40 to 45 minutes. Set aside to cool slightly.

3. Meanwhile, in the bowl of a stand mixer using the whisk attachment or in a large mixing bowl using a handheld electric mixer, whip cream to very soft peaks. Add cardamom and remaining 1/2 tsp cane juice and whip to soft peaks.

4. Serve crumble warm or room temperature topped with whipped cream.

Per serving (2/3 cup crumble and 1 1/2 tbsp whipped cream): Calories: 246, Total Fat: 11 g, Sat. Fat: 6 g, Monounsaturated fat: 4 g, Polyunsaturated fat: 1 g, Carbs: 37 g, Fiber: 5 g, Sugars: 20 g, Protein: 2.5 g, Sodium: 129 mg, Cholesterol: 26 mg