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Dish: Economical Organics

These recipes and photos are provided as a courtesy of Whole Foods Market. For more healthy eating recipes, visit the Whole Foods Market website's Recipes section.

Hearty Minestrone Soup

Packed with vegetables, beans and pasta, this soup is a meal in itself. Serve with crusty bread and a green salad. Serves 6 to 8.

Ingredients:
2 tablespoons olive oil
4 cloves garlic, finely chopped
1 medium yellow onion, chopped
6 cups low-sodium vegetable broth
1 cup thinly sliced Savoy cabbage
1/4 cup tomato paste
1/4 cup chopped parsley
1 tablespoon chopped basil
2 large stalks of celery, sliced
2 medium carrots, peeled and chopped
1 dried bay leaf
1 (28-ounce) can chopped tomatoes, with their liquid
1 cup canned chickpeas, drained
1 cup dried fusilli pasta
1 (15-ounce) can cannellini or white beans
Salt and pepper to taste
3/4 to 1 cup grated Parmesan cheese

Method:
In a large stockpot, heat oil over medium high heat. Add garlic and onions and cook until translucent. Add broth, cabbage, tomato paste, parsley, basil, celery, carrots, bay leaf, and tomatoes with their juice and cook for 30 to 40 minutes, until vegetables are tender. Add chickpeas, pasta, and beans and simmer for another 20 minutes. Season with salt and pepper. Ladle soup into bowls and serve with Parmesan cheese sprinkled over the top.

Nutrition::
Per serving (about 18oz/518g-wt.): 280 calories (70 from fat), 8g total fat, 2.5g saturated fat, 10mg cholesterol, 830mg sodium, 41g total carbohydrate (8g dietary fiber, 8g sugar), 12g protein

Chicken Broccoli Stirfry

This quick and easy stirfry is a great choice for a weeknight meal. Serves 4.

Ingredients:
8 ounces whole wheat linguine
3/4 cup low-sodium chicken broth
3 tablespoons soy sauce
1 teaspoon rice wine vinegar
1/4 teaspoon red pepper flakes
2 teaspoons cornstarch
2 tablespoons expeller-pressed canola oil, divided
1 pound frozen boneless, skinless chicken tenderloins, thawed and cut into strips
3 cloves garlic, minced
2 teaspoons minced peeled fresh ginger
3 cups small fresh broccoli florets (from about 1 large crown)
1 carrot, peeled and cut into thin strips

Method::
Cook linguine, drain and keep warm. Meanwhile, combine broth, soy, vinegar, pepper and cornstarch in a bowl. Heat a wok or heavy skillet over high heat. When very hot, add 1 tablespoon oil. Add chicken and stir-fry until lightly browned, about 2 minutes. Remove from wok and set aside. Add remaining oil, garlic and ginger; stir-fry 30 seconds. Add broccoli and carrot; stir-fry 2 minutes. Add soy mixture and chicken, stir well, and cover. Lower heat to medium and simmer until vegetables are tender, about 3 minutes. Toss with linguine.

Nutrition:
Per serving (about 9oz/268g-wt.): 440 calories (100 from fat), 11g total fat, 1.5g saturated fat, 65mg cholesterol, 1090mg sodium, 51g total carbohydrate (7g dietary fiber, 4g sugar), 33g protein

Broiled Fish with Shitake Red Rice Pilaf

Bhutanese red rice has been cultivated in the Himalayas for centuries. It contains nutrients similar to those found in other types of whole grain rice but is partially milled so it cooks in a fraction of the time. Serve this dish with sautéed spinach or kale for a complete meal. Serves 4.

Ingredients:
2 tablespoons canola oil, divided
1 tablespoon chopped garlic
1/2 cup chopped yellow onion
1 cup chopped stemmed shiitake mushrooms
1 cup uncooked Bhutanese red rice
1 3/4 cups chicken or vegetable broth
1 bay leaf
4 (4- to 6-ounce) tilapia or Dover sole fillets
Salt and pepper to taste
1 small orange, very thinly sliced

Method:

Heat 1 tablespoon of the oil in a medium pot over medium-high heat. Add garlic, onions and mushrooms and cook, stirring frequently, until onions are translucent and mushrooms have wilted, about 5 minutes.

Add rice and toast, stirring constantly, until fragrant, 3 to 4 minutes. Add broth and bay leaf, stir well, bring to a boil and then cover. Reduce heat to low and simmer until all of the moisture is absorbed, about 40 minutes. Set pot aside off of the heat, covered, for 15 minutes; remove and discard bay leaf and fluff rice with a fork. Set aside, uncovered.

Arrange a rack about 8 inches from the heating element in your oven; preheat broiler. Arrange fish on an oiled foil-lined baking sheet in a single layer. Drizzle with remaining 1 tablespoon oil and season with salt and pepper. Broil until almost cooked through, 3 to 4 minutes. Divide orange slices among the fillets, arranging them over the top of each and return to the oven. Broil until fish is cooked through and oranges are deep golden brown around edges, 2 to 3 minutes more.

Spoon pilaf onto plates and top with fillets. Serve immediately.

Nutrition:
Per serving (about 13oz/372g-wt.): 530 calories (100 from fat), 12g total fat, 1.5g saturated fat, 70mg cholesterol, 810mg sodium, 64g total carbohydrate (5g dietary fiber, 3g sugar), 43g protein

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Last Updated 10/02/2009