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Cutting Back On Starch?

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Cutting Back On Starch?

Try these killer low-starch dishes and you won’t miss it!

Halibut on White Bean Puree

What You Need
  • 4 four ounce pieces of halibut or another white, flaky fish
  • Kosher salt and fresh ground white pepper, to taste
  • 4 ounces (1 stick) unsalted butter
  • 1/4 cup dry white wine
  • 1/4 cup unsalted chicken stock, fish stock, or water
  • 1 tsp kosher salt, plus more to taste
  • 2 cups overcooked white beans, plus 1/2 cup of the cooking liquid or chicken stock
  • 1/4 cup grapeseed or canola oil
  • Fresh sage leaves
What You Do
  1. Warm the beans up with their liquid, then puree in a high speed blender, adding the oil slowly at the end to help create a velvety smooth puree. If needed, add more bean cooking liquid or water to help create a smooth puree.
  2. Afterwords, reserve and keep warm, preferably in a small saucepot with a lid to prevent the bean’s starch from forming a crust on the top. The puree can be made in advance.
  3. Sage butter: Make just prior to preparing fish. Chiffonade sage, sauce in butter until starting to get tender and fragrant. Turn heat off.
  4. To cook the halibut, bring the stock, butter, wine, and salt to a simmer, in a 2-3 qt sauce pot with high sides, whisking to make sure it doesn’t break. Taste the liquid to make sure it is pleasantly salty, adjust as needed, then add halibut and cook, covered, until the halibut is just done, about 5-10 minutes depending on the thickness of the halibut.
  5. When you can pierce the fish with no resistance, it’s ready to go.
  6. To plate the dish, warm up the sage butter. Warm up bean puree and whisk to loosen or break up any clumps. In the middle of dinner bowls, place a 1/4 cup of white bean puree, then a piece of halibut, top with a large spoonful of sage butter- serve immediately.
*You can add a bit of sundered tomato, fire roasted tomato or fresh for a nice garnish as well.

Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl

What You Need:
  • 5 pounds cauliflower, cut into 1-inch florets (about 18 cups)
  • 2 large leeks, white and pale green parts only, halved lengthwise, rinsed and cut into ½-inch pieces
  • 1½ cups extra-virgin olive oil, divided
  • 2½ cups fresh parsley
  • ⅔ cup fresh chives
  • 12 cups low-sodium "no-chicken" broth or chicken broth
  • 5 teaspoons white-wine vinegar
What You Do:
  1. Preheat oven to 400°F. Coat 2 large rimmed baking sheets with cooking spray.
  2. Toss cauliflower and leeks with ½ cup oil and 1¼ teaspoons each salt and pepper in a very large bowl (you may need to do this in 2 batches). Divide the vegetables evenly between the prepared baking sheets. Roast, switching the pans from top to bottom and back to front halfway, until soft and browned on the bottom, 25 to 30 minutes.
  3. Meanwhile, place parsley, chives and the remaining ½ teaspoon each salt and pepper in a blender; pulse several times to chop, scraping down the sides once or twice. With the motor running, slowly add the remaining 1 cup oil and process until smooth. Transfer to a bowl and rinse out the blender.
  4. Transfer the roasted vegetables to a large pot and add broth. Bring to a boil over high heat. Reduce heat, cover and simmer for 10 minutes. Puree the soup in batches in a blender. (Use caution when pureeing hot liquids.) Stir in vinegar. Serve with some of the herb sauce swirled on top.

To make ahead: Refrigerate for up to 3 days or freeze for up to 3 months.

Creamy (*Vegan) White Bean Rosemary Soup

What You Need:
  • 3 15 oz cans white cannellini or great northern beans rinsed and drained.
  • 4 cups sliced yellow onions (from 2 large onions)
  • ¼ cup olive oil
  • 2 garlic cloves, minced
  • 1 large branch fresh rosemary off the stem
  • 1½ quarts chicken stock
  • 2 teaspoons kosher salt
  • ½ teaspoon freshly ground black pepper
  • Cayenne pepper to taste (optional)
  • Bacon for topping

What You Do:

  1. In a 5-6 qt. large stock pot or dutch oven heat the olive oil on medium high heat. Add the onions and cook for about 15 minutes- or until soft and golden. Add the garlic and cook for another few minutes.
  2. Add the beans, broth, rosemary, salt & pepper. Bring to a boil, and then simmer for about 20 minutes. Use an immersion blender, food processor, or regular blender to purée the soup until smooth. Add cayenne pepper to taste. Top with crispy bacon.

Spinach and Feta Quiche with Quinoa Crust

What You Need:

CRUST
  • 2 cups cooked quinoa, chilled
  • 1/8 teaspoon freshly ground black pepper
  • 1 large egg, beaten
  • Cooking spray
FILLING:
  • 1 teaspoon canola oil
  • 1/2 onion, thinly sliced
  • 1 (5-ounce) bag baby spinach
  • 1/2 cup 1% low-fat milk
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper
  • 4 large eggs
  • 2 large egg whites
  • 1.5 ounces feta cheese, crumbled

What You Do:
Step 1
For the crust, preheat oven to 375°.
Step 2
Combine quinoa, pepper, and egg in a bowl, stirring well. Press mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375° for 20 minutes; cool.
Step 3
For the filling, heat a nonstick skillet over medium heat. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.
Step 4
Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.

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