email this pageOur surperpowered plate includes red grapefruit, almonds, oats, Parmesan cheese, dried beans, carrots and curly kale.
Hot Brown
Mark Boughton
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This rich, indulgent sandwich recipe starts with thinly sliced turkey breast arranged on white toast. A generous amount of Parmesan sauce is poured over the top so the sandwich sits in a shallow puddle. Next it’s run under a broiler to brown the top and immediately before leaving the kitchen the sandwich is decorated with bacon and tomatoes.
Ingredients
Ingredients
2 tablespoons butter
2 tablespoons all-purpose flour
1 1/2 cups 2% low-fat milk, heated
1 egg yolk
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1/8 teaspoon kosher salt
Pinch coarse ground black pepper
4 slices white bread, toasted
8 ounces thinly sliced cooked turkey breast
Paprika
4 slices bacon, cooked
2 small tomatoes, cut in wedges
Instructions
2 tablespoons all-purpose flour
1 1/2 cups 2% low-fat milk, heated
1 egg yolk
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1/8 teaspoon kosher salt
Pinch coarse ground black pepper
4 slices white bread, toasted
8 ounces thinly sliced cooked turkey breast
Paprika
4 slices bacon, cooked
2 small tomatoes, cut in wedges
1. Melt butter in a medium saucepan over medium-low heat. Whisk in flour. Gradually stir in milk; cook and stir over medium heat until sauce thickens and comes to a boil. Reduce heat to low. Add egg yolk, 1/4 cup cheese, salt and pepper; cook 2 minutes, stirring constantly.
2. Heat broiler. Place 1 slice of toast on each of two ovenproof serving plates. Cut remaining toasts diagonally in half and arrange 2 pieces on either size of whole pieces on plates.. Cover with turkey and pour sauce over tops. Sprinkle with paprika and remaining 2 tablespoons cheese. Broil until speckled browned and bubbly. Cross 2 pieces of bacon on top of each sandwich and sprinkle with tomatoes. Serves 2.
Recipe by Jean Kressy, Ashburnham, Mass.
Nutritional Information
2. Heat broiler. Place 1 slice of toast on each of two ovenproof serving plates. Cut remaining toasts diagonally in half and arrange 2 pieces on either size of whole pieces on plates.. Cover with turkey and pour sauce over tops. Sprinkle with paprika and remaining 2 tablespoons cheese. Broil until speckled browned and bubbly. Cross 2 pieces of bacon on top of each sandwich and sprinkle with tomatoes. Serves 2.
Recipe by Jean Kressy, Ashburnham, Mass.
Per serving: 600 calories, 24g fat, 45g prot., 52g carbs., 3g fiber, 2220mg sodium.
Bean Soup
Mark Boughton
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Add 4 cups raw kale, spinach or other leafy green to this fiber-rich soup just before serving for a dose of magnesium and vitamins A and C.
Ingredients
Ingredients
1 pound dried navy beans, rinsed and picked over
1 smoked ham hock (about 3/4 pound)
2 1/2 quarts water
1 tablespoon butter
1 small onion, chopped
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
Instructions
1 smoked ham hock (about 3/4 pound)
2 1/2 quarts water
1 tablespoon butter
1 small onion, chopped
1 teaspoon salt
1/4 teaspoon coarsely ground pepper
1. Soak beans overnight in water.
2. Rinse and drain beans. Combine them in a large pot, ham hock and water. Cover and bring to a boil; reduce heat and simmer, partially covered, 1 1/2 hours or until beans are tender. Stir occasionally and add more water as necessary.
3. Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
4. In a medium skillet, melt butter. Add onion and sauté until lightly browned. Add onion, salt and pepper to soup and stir, pressing down with the back of a large spoon to break up some of the beans and thicken soup. Serves 6.
Recipe by Jean Kressy.
Nutritional Information
2. Rinse and drain beans. Combine them in a large pot, ham hock and water. Cover and bring to a boil; reduce heat and simmer, partially covered, 1 1/2 hours or until beans are tender. Stir occasionally and add more water as necessary.
3. Remove ham hock; when cool, remove and discard skin, bone and fat. Cut meat into small pieces and return to soup.
4. In a medium skillet, melt butter. Add onion and sauté until lightly browned. Add onion, salt and pepper to soup and stir, pressing down with the back of a large spoon to break up some of the beans and thicken soup. Serves 6.
Recipe by Jean Kressy.
Per serving: 340 calories, 7g fat, 23g prot., 48g carbs, 19g fiber, 420mg sodium.
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