Page 86 - Prevention - USA (April 2020)
P. 86
FOOD
MEDITERRANEAN RAINBOW NUTRITION (per serving):
460 cal, 32 g pro, 33 g carb,
BAKED COD CHICKEN SLAW
12 g fiber, 16.5 g sugars
(1.5 g added sugars), 24.5 g fat
ACTIVE 10 MIN. ACTIVE 20 MIN.
TOTAL 25 MIN. TOTAL 20 MIN. (4.5 g sat fat), 740 mg sodium
SERVES 4 SERVES 2
1 Tbsp olive oil ½ cup buttermilk ROASTED
1 medium onion, 4 tsp fresh lemon juice CAULIFLOWER
thinly sliced 2 cloves garlic,
6 oz mini sweet finely grated “STEAK” SALAD
peppers, halved 2 tsp honey mustard ACTIVE 15 MIN.
lengthwise Kosher salt TOTAL 1 HR.
Kosher salt and pepper and pepper SERVES 4
1 pint grape tomatoes, 1½ cups shredded
halved lengthwise cooked chicken 2 Tbsp olive oil, divided
8 sprigs fresh thyme 1 cup thinly sliced 2 tsp za’atar spice blend
1½ lbs cod fillets red cabbage 1 tsp ground cumin
2 small carrots, Kosher salt and pepper
1. Heat oven to 450°F. coarsely grated 2 large heads
Heat oil in a large 2 small rainbow or cauliflower (about
oven-safe skillet or Dutch Chioggia beets, 3 lbs each), trimmed
oven on medium-high. scrubbed and of outer leaves
Add onion, peppers, and very thinly sliced 2 large carrots
¼ tsp each salt and 1 avocado, sliced 8 oz dandelion greens,
pepper and cook, stirring ½ cup snow pea shoots tough stems removed
occasionally, 5 minutes. ½ cup plain low-fat
1. In a medium bowl, Greek yogurt
2. Add tomatoes and
whisk together butter- 2 Tbsp tahini
thyme and cook,
tossing, 2 minutes; milk, lemon juice, garlic, 2 Tbsp fresh
honey mustard, and lemon juice
stir in ¼ cup water and
¼ tsp pepper. Transfer 1 clove garlic, minced
remove from heat.
3. Season cod with ¼ tsp half of dressing to a
small bowl and set 1. Heat oven to 450°F.
each salt and pepper and
aside. Add chicken to Brush a large baking
nestle among vegeta-
remaining dressing in sheet with ½ Tbsp oil. In
bles. Cover skillet,
bowl and toss to coat. a small bowl, combine
transfer to oven, and za’atar, cumin, and 1 tsp
roast until cod is 2. Arrange cabbage,
carrots, beets, avocado, each salt and pepper.
opaque throughout,
and pea shoots on 2. Place 1 head cauli-
12 to 15 minutes.
2 large plates, drizzle flower on a cutting
NUTRITION (per serving): board, stem side down.
with reserved dressing,
205 cal, 32 g pro, 8 g carb, Cut down middle,
1 g fiber, 4 g sugars (0 g added and season with a pinch
sugars), 5 g fat (1 g sat fat), each of salt and pepper. through core and stem,
115 mg sodium Top with chicken. then cut two 1-in.-thick
84 PREVENTION.COM • AP R I L 2020
