Clean Eating

November/December 2017

Clean Eating Nov-Dec 2017 / JillHough.com

Feature story
An Entirely Make-Ahead Holiday Meal
From turkey and gravy to salad, soup and even an appetizer, we’ve got an entire menu of holiday recipes that can be made in advance for a stress-free hosting experience—so you can actually enjoy the party instead of being stuck behind the stove.

Roasted Cauliflower and Garlic Dip with Crudités
Serves 10. Hands-on time: 35 minutes. Total time: 1 hour, plus cooling time.

Roasting the cauliflower until lightly browned helps give the resulting dip more roasty, toasty notes. For the crudités, feel free to shake things up—try ztomatoes, bell pepper strips, endive leaves, broccoli and even cauliflower florets!

1 2-lb head  cauliflower, cut into 1-inch pieces
1 yellow onion, cut into 1-inch chunks
12 cloves garlic
1 tsp sea salt + additional to taste
1 tsp ground black pepper + additional to taste
2 tbsp olive oil, divided
1 tbsp fresh lemon juice
2 tbsp chopped fresh flat-leaf parsley
2 carrots, cut into sticks
3 stalks celery, cut into sticks
1 large turnip, cut into sticks
10 radishes, trimmed

1. Up to 3 days in advance: Preheat oven to 400°F. In a large bowl, combine cauliflower, onion, garlic, salt, pepper and 1 tbsp oil. Transfer to a large rimmed baking sheet and bake until very tender and lightly browned, about 30 minutes. Set aside to cool.

2. Transfer cauliflower mixture to the bowl of a food processor (removing garlic peels). Add lemon juice and remaining 1 tbsp oil and process to puree. Transfer to a medium bowl and add parsley and additional salt and pepper to taste. Transfer to serving dish, cover and set aside in the refrigerator.

3. Arrange carrots, celery, turnip and radishes on a platter, cover and set aside in the refrigerator.

4. On the day of: Serve dip and crudités.

Per serving (3 1/2 tbsp dip, 6 to 8 pieces crudités): Calories: 56, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 7 g, Fiber:2 g, Sugars: 3 g, Protein: 1.5 g, Sodium: 236 mg, Cholesterol: 0 mg

Parsnip Soup with Shaved Parmesan
Serves
10. Hands-on time: 25 minutes. Total time: 50 minutes, plus cooling time.

Soup is great for holiday entertaining because it can be prepared days or even weeks in advance, then simply reheated before serving. This one, featuring sweet, nutty parsnips, has rich fall flavors and is especially easy to make.

4 tbsp (1/2 stick) unsalted butter
1 lb parsnips, peeled and cut into 1/2-inch dice
1 lb Russet potatoes, peeled and cut into 1/2-inch dice
1 yellow onion, cut into 1/2-inch dice
1 tbsp chopped fresh sage + small sprigs for garnish
5 cups low-sodium chicken or vegetable broth
1 tbsp fresh lemon juice
Sea salt and ground black pepper, to taste
1 oz freshly shaved Parmesan cheese

1. Up to a month in advance: In a large saucepan or small stockpot on medium , melt butter. Add parsnips and cook, stirring occasionally, until lightly browned, 7 to 10 minutes. Stir in potatoes, onion and 1 tbsp chopped sage and cook, stirring occasionally, until onion very sort and mixture is beginning to brown, 8 to 10 minutes.

2. Add broth, scraping up any browned bits from the bottom of the pot, and bring to a boil. Reduce to a simmer and cook until vegetables are very soft, 6 to 8 minutes. Remove from heat and set aside to cool.

3. Using a stand or immersion blender or a food processor, puree soup, in batches if necessary. Stir in lemon juice and salt and pepper to taste. Transfer to a container, cool, then cover and refrigerate. (Note: If preparing more than 3 days in advance, freeze soup; transfer to the refrigerator to thaw 2 or 3 days in advance.)

4. On the day of: Transfer soup to a large saucepan or small stockpot and bring to a gentle boil on medium , stirring occasionally. Serve garnished with remaining sage sprigs and cheese.

Per serving (3/4 cup): Calories: 138, Total Fat: 6 g, Sat. Fat: 3.5 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0 g, Carbs: 17.5 g, Fiber: 3 g, Sugars: 3 g, Protein: 4.5 g, Sodium: 142 mg, Cholesterol: 15 mg

Roast Turkey with Mega Herb Butter and Make-Ahead Gravy
Serves
10. Hands-on time: 1 hour. Total time: About 5 hours, 25 minutes, plus time to bring turkey to room temperature.

An array of fragrant fresh herbs and a healthy amount of butter infuse a mega dose of flavor into this centerpiece dish. If you like, you can skip making the turkey stock for the gravy (step 2)—just substitute an additional 1 1/2 cups of store-bought low-sodium chicken or turkey broth.

For the turkey
2 tbsp each fresh basil. oregano and sage
1 tbsp each fresh rosemary and thyme
Zest of 2 lemons
1/4 cup (1/2 stick) unsalted butter, room temperature
1 tsp ground black pepper
3/4 tsp sea salt
1 10- to 12-lb turkey, thawed, neck and giblets reserved for gravy (discard liver)
1 cup low-sodium chicken or turkey broth, or as needed

For the gravy
1 onion, halved through root
1 carrot, cut into chunks
1 stalk celery, cut into chunks
3 sprigs fresh thyme
1 bay leaf
6 peppercorns
1/4 (1/2 stick) unsalted butter
6 tbsp white whole-wheat flour
Low-sodium chicken or turkey broth, as needed
Sea salt and ground black pepper, to taste

1. Up to 2 days in advance: Prepare turkey: In a food processor, pulse basil, oregano, sage, rosemary, thyme and lemon zest to coarsely chop. Add butter, pepper and salt and pulse to combine. Place turkey on a work surface, gently slip your fingers under skin and work in herb mixture evenly over meat. Spray a non-corrosive roasting rack and roasting pan with cooking spray. Arrange rack in pan and arrange turkey, breast side up, on rack. Tie legs together (if they aren’t already) and tuck in wings. Add about 1 cup broth to pan, cover loosely and set aside in the refrigerator.

2. Up to 2 days in advance: Prepare the gravy: In a medium saucepan, combine neck and giblets, onion, carrot, celery, thyme, bay leaf, peppercorns and 6 cups cold water. Bring to a gentle boil on low, skimming any foam. Adjust the heat to maintain a gentle simmer and cook for 2 hours. Strain mixture into a container and set aside (you should have about 1 1/2 cups; if desired, skip this step and add 1 1/2 cups store-bought broth to the following step).

3. In a medium saucepan on medium, melt 1/4 cup butter. Add flour all at once, whisking until it comes together. Continue to cook and whisk until mixture is medium-brown, 1 1/2 to 2 minutes. Slowly add strained homemade turkey broth, whisking constantly. If necessary, add chicken or turkey broth until  desired consistency is reached. Set aside to cool to room temperature, then transfer to a container (or leave it in the saucepan), cover and set aside in the refrigerator.

4. On the day of: Set turkey aside at room temperature for 1 hour. Meanwhile, preheat oven to 400°F.

5. Loosely cover turkey with foil and roast for 1 hour. Remove foil and baste turkey with pan juices. Continue roasting uncovered, basting every 20 to 30 minutes, until an internal thermometer inserted into thickest part of thigh and breast without touching bone reads 165°F, 2¼ to 2¾ hours total cooking time. (If pan gets dry, add more broth or water to maintain 1/8 to 1/4 inch liquid. If any part of turkey gets too brown, cover it loosely with foil.) Transfer turkey to a cutting board and let rest, loosely covered with foil, for 20 to 30 minutes.

6. Meanwhile, in a medium saucepan on medium, bring gravy to a gentle boil. Add salt, ground pepper and roasting pan drippings to taste.

7. Remove skin and carve turkey. Serve gravy on the side.

Per serving (4 oz turkey, 2 1/2 tbsp gravy): Calories: 274, Total Fat: 13 g, Sat. Fat: 6 g, Monosaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 3 g, Fiber: 1 g, Sugars: 0 g, Protein: 34 g, Sodium: 280 mg, Cholesterol: 137 mg

Fennel-Crusted Side of Salmon with Chive-Yogurt Sauce
Serves 10. Hands-on time: 20 minutes. Total time: 45 minutes, plus time to bring to room temperature before cooking.

Although perhaps not a usual staple on the holiday table, this deeply flavored salmon made with just a few ingredients is a nice, light complement to the heavier options on the menu. If you don’t have a mortar and pestle to lightly crush the fennel seeds, just use them as is. Garnish with additional chives.

2 cups plain whole milk yogurt, ideally Greek-style
1/4 cup chopped fresh chives
2-3 cloves garlic, minced
1 tsp sea salt + additional to taste
1 tsp ground black pepper+ additional to taste
1 3 1/4-lb whole side of salmon, skinned (about 1 1/2 in thick at thickest part)
1 tbsp olive oil
2 tbsp fennel seeds, lightly crushed with a mortar and pestle
1 lemon, sliced, for garnish

1. Up to 3 days in advance: In a medium bowl, combine yogurt, chives, garlic and salt and pepper to taste. Transfer to a serving dish, cover and set aside in the refrigerator.

2. Up to 2 days in advance: Line a large rimmed baking sheet with parchment. Arrange salmon, skinned side down, on prepared sheet. Brush with oil and sprinkle with fennel seeds and 1 tsp each salt and pepper. Cover and set aside in the refrigerator.

3. On the day of: Set salmon aside at room temperature for 30 minutes. Meanwhile, preheat oven to 400°F. (If also making turkey, set salmon aside at room temperature about 30 minutes before turkey is done cooking.)

4. Bake salmon until barely cooked through, about 25 minutes. (If also making turkey, bake salmon while turkey is resting. If also making dressing in the same oven, note that both might take a little longer to cook depending on your oven.)

5. Use parchment to transfer salmon to serving platter. Cut crosswise into pieces and garnish with lemon. Serve yogurt sauce on the side or drizzle over top.

Per serving (5 oz salmon, about 3 tbsp yogurt sauce): Calories: 243, Total Fat: 9.5 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 4 g, Fiber: 1 g, Sugars: 2 g, Protein: 34 g, Sodium: 308 mg, Cholesterol: 76 mg

Cranberries with Jalapeno and Honey
Serves 10. Hands-on time: 10 minutes. Total time: 25 minutes.

If you’ve never made cranberry sauce, you won’t believe how easy it is, even a gussied up version like this one. Note that jalapenos vary in their spiciness. For a nicely warming effect, use one. To spice things up, try two or three.

2 1/2 cups fresh or frozen cranberries
1/2 cup raw honey
1 to 3 jalapeno chile peppers, thinly sliced
1/4 tsp sea salt

1. Up to 10 days in advance: In a medium saucepan on medium, combine cranberries, honey, jalapenos, salt and 3/4 cup water and bring to a boil. Reduce to a simmer and cook, stirring occasionally, until most cranberries have burst, about 10 minutes. Transfer to a serving dish and set aside to cool to room temperature. Cover and set aside in the refrigerator.

2. On the day of: Serve.

Per serving (3 1/2 tbsp): Calories: 63, Total Fat: 0 g, Sat. Fat: 0 g, Carbs: 17 g, Fiber: 1 g, Sugars: 15 g, Protein: 0 g, Sodium: 49 mg, Cholesterol: 0 mg

Sweet Potato Dressing with Gruyere and Thyme
Serves 10. Hands-on time: 40 minutes. Total time: 1 hour, 40 minutes, plus cooling time and time to come to room temperature.

Although it has a slight sweetness, mostly from the sweet potatoes themselves, this dressing has way less sugar than the traditional sweet potato casserole. Now that’s something to celebrate!

1 1/2 lb sweet potatoes, cut into 3/4-inch dice
2 celery stalks, sliced
1 red onion, cut into 1/2-inch dice
1 red bell pepper, cut into 1/2-inch dice
2 tbsp olive oil
1/2 cup shredded Gruyere cheese (about 2 oz)
1/4 cup chopped unsalted pecans, toasted
2 tbsp pure maple syrup
1 tbsp chopped fresh thyme
1/8 tsp ground nutmeg
12 oz whole-wheat crusty bread, cut or torn into 3/4-inch pieces (about 8 cups)
2 cups low-sodium chicken or vegetable broth
Sea salt and ground black pepper, to taste

1. Up to 2 days in advance: Preheat oven to 400°F. In a large bowl, combine sweet potatoes, celery, onion, bell pepper and oil. Transfer to a large rimmed baking sheet and bake until vegetables are tender, about 25 minutes. Set aside to cool to room temperature. Meanwhile, spray a 2- to 2 1/2-qt casserole dish with cooking spray and set aside.

2. Transfer sweet potato mixture to a very large bowl and add cheese, pecans, maple syrup, thyme and nutmeg. Stir in bread, then add broth and gently stir to evenly moisten. Season with salt and black pepper. Transfer to prepared casserole dish, cover and set aside in the refrigerator.

3. On the day of: About 1 hour before turkey is done, set dressing aside at room temperature. When turkey is done and resting, cover dressing with foil and bake at 400°F until heated through, about 40 minutes. Uncover and bake until browned on top, about 15 minutes. (If also making salmon in the same oven, note that both might take a little longer to cook depending on your oven.)

Per serving (1 cup): Calories: 215, Total Fat: 8 g, Sat. Fat: 2 g, Monosaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 32 g, Fiber: 4 g, Sugars: 7.5 g, Protein: 7.5 g, Sodium: 285 mg, Cholesterol: 6 mg

Watercress, Radicchio and Apple Salad with Mustard Seed Vinaigrette
Serves 10. Hands-on time: 30 minutes. Total time: 30 minutes.

This salad is bright, slightly sweet, pleasantly bitter and even a touch spicy—all in all, a great accompaniment to the rich flavors of roasted turkey.

2 large bunches watercress, thick stems trimmed (about 6 cups)
2 large heads endive, cut crosswise into 1/2-inch pieces
1 head radicchio, cut into wedges, cored and cut into 1/4-inch strips
1 sweet-tart apple, such as Fuji or McIntosh, quartered, cored and thinly sliced
1/4 cup plus 2 tsp apple cider vinegar, divided
1 tbsp yellow mustard seeds
1 1/2 tsp Dijon mustard
1 shallot, minced
1/3 cup olive oil
Sea salt and ground black pepper, to taste
1/2 cup crumbled feta cheese

1. Up to 1 day in advance: In a large bowl, combine watercress, endive and radicchio. Arrange a damp paper towel over the top, then cover and set aside in the refrigerator. In a medium bowl, combine apple, 2 tsp vinegar and 1 cup water, tossing to coat apple slices. Drain, cover and set aside in the refrigerator.

2. In a small skillet on medium, toast mustard seeds, swirling occasionally, until they begin to pop, about 3 minutes. Transfer to a small plate or bowl and set aside to cool slightly.

3. In a small bowl, combine mustard seeds, mustard, shallot and remaining 1/4 cup vinegar. Whisk in oil and salt and pepper to taste. Cover and set aside in the refrigerator.

4. On day of: Toss radicchio mixture with dressing to taste and arrange on plates or a platter. Top with apples, cheese and any remaining dressing.

Per serving (1 1/2 cups): Calories: 112, Total Fat: 9 g, Sat. Fat: 2 g, Monosaturated Fat: 5.5 g, Polyunsaturated Fat: 1 g, Carbs: 6 g, Fiber: 1 g, Sugars: 3 g, Protein: 2 g, Sodium: 125 mg, Cholesterol: 7 mg