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    Cooking Light Comfort Food
    Cooking Light Comfort Food
    Cooking Light Comfort Food
    Ebook271 pages1 hour

    Cooking Light Comfort Food

    By Cooking Light

    ()

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    About this ebook

    Healthy eating is no longer about deprivation. Instead, it's a celebration of eating foods you love and crave and paying attention to the colors, textures, flavors, and aromas. Chapters are organized by foods that people typically crave for comfort and include plenty of tips for making comfort food healthy.
    LanguageEnglish
    PublisherCooking Light
    Release dateJan 3, 2020
    ISBN9780848701635
    Cooking Light Comfort Food

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      Book preview

      Cooking Light Comfort Food - Cooking Light

      body.

      01. CRISPY & CRUNCHY

      SATISFY YOUR CRAVINGS WITH THESE SAVORY SNACKS THAT JUST HAPPEN TO BE NUTRITIOUS!

      Crispy Potato Chips

      HANDS-ON 10 MIN.

      TOTAL 30 MIN.

      It may sound impossible, but you can create crispy potato chips without deep frying or even baking. The answer is the microwave. Use a mandoline to slice the potato thin enough to crisp, and then just place the slices on parchment paper and zap until crunchy.

      1 medium-size purple sweet potato (about 8 oz.)

      1 medium-size baking potato (about 8 oz.)

      1 Tbsp. extra-virgin olive oil

      ¼ tsp. salt

      1. Cut purple sweet potato and baking potato crosswise into ⅛-inch-thick slices. Combine 1 tablespoon extra-virgin olive oil and ¼ teaspoon salt in a large bowl. Add potatoes; toss gently to coat.

      2. Cut a circle of parchment paper to fit a microwave-safe plate. Cover plate with parchment paper; arrange purple potato slices in a single layer over paper. Microwave at HIGH for 4 minutes or until potatoes are crisp and begin to brown. Repeat procedure with baking potatoes, reusing parchment paper.

      SERVES 8 (serving size: about 13 chips) CALORIES 59; FAT 2g (sat 0g, unsat 1g); PROTEIN 1g; CARB 10g; FIBER 1g; SUGARS 2g (added sugars 0g); SODIUM 89mg; CALC 8mg; POTASSIUM 5% DV

      Kitchen Confidential

      Store these chips in an airtight container or zip-top plastic bag at room temperature for up to 3 days.

      BBQ Potato Chips

      HANDS-ON 34 MIN.

      TOTAL 34 MIN.

      With 0 grams of fat and less than 100 mg of sodium, these sweet-and-spicy chips are a guilt-free way to enjoy your favorite crunchy indulgence.

      1 large baking potato, unpeeled, cut into ⅛-in.-thick slices

      To get perfectly thin slices, use a mandoline or the thin slicing blade of a food processor.

      Cooking spray

      2 tsp. sweet and applewood-smoked grilling rub

      1. Arrange one-third of potato slices on a large microwave-safe plate. Coat tops of potato with cooking spray, and sprinkle with one-third of rub.

      2. Microwave, uncovered, at HIGH 4 minutes. Turn potato slices over. Microwave at HIGH 4 minutes or until dried, crisp, and just beginning to brown.

      3. Remove from plate; cool completely on wire racks. Repeat procedure with remaining potato slices and rub.

      SERVES 6 (serving size: about 10 chips) CALORIES 47; FAT 0g (sat 0g, unsat 0g); PROTEIN 1g; CARB 11g; FIBER 2g; SUGARS 1g (added sugars 0g); SODIUM 86mg; CALC 0% DV; POTASSIUM 5% DV

      Beet Chips with Turmeric-Yogurt Dip

      HANDS-ON 22 MIN.

      TOTAL 22 MIN.

      Beet chips crisp up in a flash in the microwave for an easy, healthy snack.

      3 medium beets, peeled and cut into ¹⁄16-in.-thick slices

      1 cup plain whole-milk Greek yogurt

      2 Tbsp. chopped fresh chives

      1 Tbsp. extra-virgin olive oil

      2 tsp. fresh lemon juice

      1 tsp. ground turmeric

      1 tsp. onion powder

      ¾ tsp. kosher salt

      ⅛ tsp. ground red pepper

      1. Line a large microwave-safe plate with paper towels. Working in batches, spread beet slices on towel-lined plate; microwave at HIGH for 3 minutes or until crisp.

      2. Combine yogurt and remaining ingredients; stir well. Serve dip with beet chips.

      SERVES 8 (serving size: about ¼ cup chips and 2 Tbsp. dip) CALORIES 64; FAT 3g (sat 1g, unsat 2g); PROTEIN 3g; CARB 7g; FIBER 2g; SUGARS 5g (added sugars 0g); SODIUM 230mg; CALC 4% DV; POTASSIUM 6% DV

      Sour Cream and Onion Potato Chips

      HANDS-ON 34 MIN.

      TOTAL 34 MIN.

      Rather than tear into a bag of sour cream–onion chips, make your own satisfying fat-free chips with Russet or Idaho baking potatoes.

      1 large baking potato, unpeeled, cut into ⅛-in.-thick slices

      Cooking spray

      1½ tsp. dry ranch dressing mix

      1. Arrange one-third of potato slices on a large microwave-safe plate. Coat tops of potato with cooking spray, and sprinkle with one-third of dressing mix.

      2. Microwave, uncovered, at HIGH 4 minutes. Turn potato slices over. Microwave at HIGH 3 to 4 minutes or until dried, crisp, and beginning to brown.

      3. Remove from plate; cool completely on wire racks. Repeat procedure with remaining potato slices and dressing mix.

      SERVES 6 (serving size: about 10 chips) CALORIES 52; FAT 0g (sat 0g, unsat 0g); PROTEIN 1g; CARB 12g; FIBER 1g; SUGARS 0g (added sugars 0g); SODIUM 71mg; CALC 0% DV; POTASSIUM 5% DV

      French Onion Dip with Sweet Potato Chips

      HANDS-ON 1 HR.

      TOTAL 2 HR. 55 MIN.

      If you’re craving crispy chips, you might also be in the mood for a creamy onion dip to go with the chips. Try a combination of orange and purple sweet potatoes for a pop of color.

      1 lb. sweet potatoes, peeled and ends trimmed

      5 tsp. olive oil, divided

      1½ tsp. kosher salt, divided

      1 (8-oz.) yellow onion, thinly sliced

      ½ cup finely chopped shallots

      1 tsp. chopped fresh thyme

      ½ tsp. freshly ground black pepper

      2 garlic cloves, minced

      1½ tsp. lower-sodium Worcestershire sauce

      10 oz. soft tofu, drained and patted dry

      1 cup plain whole-milk Greek yogurt

      1 Tbsp. fresh lemon juice

      1 Tbsp. chopped fresh chives

      1. Preheat oven to 200°F.

      2. Using a mandoline, slice sweet potatoes into ⅛-inch-thick slices. Place in a large bowl; add 2 teaspoons oil, and toss to coat.

      3. Place sweet potato slices in a single layer on 2 baking sheets lined with parchment paper; sprinkle evenly with ½ teaspoon salt. Bake at 200°F for 1 hour and 30 minutes. Increase oven temperature to 400°F; bake for 10 minutes. Remove from oven; cool completely.

      4. Meanwhile, heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high. Add onion; sauté 8 to 10 minutes or until tender. Reduce heat to medium-low. Stir in shallots, thyme, pepper, and remaining 1 teaspoon salt; cook, stirring occasionally, 40 minutes or until mixture is golden brown.

      5. Increase heat to medium. Add garlic and Worcestershire sauce; cook, stirring occasionally, 5 minutes. Remove pan from heat, and let cool 15 minutes.

      6. Place tofu, yogurt, and juice in a blender; process until smooth. Stir together onion mixture and yogurt mixture in a bowl. Top with chives. Serve with sweet potato chips.

      SERVES 9 (serving size: ¼ cup dip and ½ cup chips) CALORIES 144; FAT 7g (sat 3g, unsat 4g); PROTEIN 6g; CARB 16g; FIBER 2g; SUGARS 4g (added sugars 0g); SODIUM 369mg; CALC 9% DV; POTASSIUM 8% DV

      Chili-Chorizo Nachos

      HANDS-ON 30 MIN.

      TOTAL 45 MIN.

      When you’re craving a platter of nachos, go ahead and make it dinner with these crispy chips topped with sausage, pinto beans, avocado, cheese, and salsa. And yes, salsa counts as a vegetable.

      12 (6-in.) corn tortillas, each cut into 8 wedges

      Cooking spray

      ¾ tsp. kosher salt, divided

      4 oz. loose fresh Mexican chorizo

      1 (15-oz.) can unsalted pinto beans, drained and rinsed

      ¼ cup fresh lime juice, divided

      1 Tbsp. adobo sauce from canned chipotle chiles

      1 tsp. chili powder

      1 tsp. ground cumin

      6 oz. tomatillos, husks removed

      ½ ripe avocado

      ½ cup plus 2 Tbsp. fresh cilantro leaves, divided

      2 oz. sharp cheddar cheese, shredded (about ½ cup)

      1 cup refrigerated pico de gallo, drained

      1. Preheat oven to 375°F. Arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle with ¼ teaspoon salt; lightly coat with cooking spray. Bake at 375°F until crisp and lightly browned, 12 to 14 minutes. Combine chips onto 1 baking sheet.

      2. Heat a medium nonstick skillet over medium-high. Add chorizo; cook, stirring to crumble, until browned, about 5 minutes. Remove chorizo from pan. Set aside.

      3. Combine beans, 2 tablespoons lime juice, adobo sauce, chili powder, cumin, and ¼ teaspoon salt in a food processor. Process until smooth; transfer to a bowl. Wipe food processor clean.

      4. Combine tomatillos, avocado, ½ cup cilantro, remaining 2 tablespoons lime juice, and remaining ¼ teaspoon salt in food processor. Process until smooth.

      5. Preheat broiler to high. Spoon bean mixture evenly over chips on baking sheet. Sprinkle chorizo evenly over beans, and top with cheese. Broil until cheese is melted, about 2 minutes.

      6. Spoon pico de gallo over nachos, and top with avocado-tomatillo sauce. Top with remaining 2 tablespoons cilantro.

      SERVES 6 (serving size: 16 chips and ⅙ of toppings) CALORIES 335; FAT 13g (sat 5g, unsat 6g); PROTEIN 13g; CARB 47g; FIBER 9g; SUGARS 4g (added sugars 0g); SODIUM 678mg; CALC 14% DV; POTASSIUM 7% DV

      Cheesy Pita Chips

      HANDS-ON 5 MIN.

      TOTAL 15 MIN.

      Make your own pita chips in a flash with whole-wheat pita rounds, and add extra flavor with Manchego cheese.

      4 (6-in.) whole-wheat pita rounds

      4 tsp. olive oil

      ¼ cup grated Manchego cheese

      ½ tsp. dried oregano

      ⅜ tsp. salt

      ¼ tsp. garlic powder

      ⅛ tsp. ground red pepper

      1. Preheat oven to 400°F. Split pita rounds in half horizontally; brush rough side of each with ½ teaspoon olive oil. Cut each into 8 wedges. Arrange in single layers on 2 baking sheets.

      2. Combine Manchego cheese, oregano, salt, garlic powder, and ground red pepper in a bowl. Sprinkle pita with mixture. Bake at 400°F for 10 minutes or until golden brown, rotating pans halfway through.

      SERVES 8 (serving size: 8 chips) CALORIES 106; FAT 4g (sat 1g, unsat 2g); PROTEIN 4g; CARB 16g; FIBER 2g; SUGARS 1g (added

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