Keeping it Real (Simple)

I do not plan to tout consumer items on this blog, but I have to talk about Real Simple magazine.  As its title denotes, its basic premise is to simplify your life by cutting the excess out of everything- from food, to clothes, to organizing your time, closet, and even work desk.  I love the fact that the layout is clean and clear-cut, and one of my favorite aspects is that it has great articles about "trimming the fat" (so to speak) from recipes.

The recipes are, of course, very no-frills, but they are almost always made up of many things I already have in my kitchen, so I can easily throw together a meal in about a half hour on a weeknight or for lunch.  I usually alter the recipe slightly, but the recipes are often scrumptious (though not always extremely refined in taste) and combine flavors I might not have thought of myself. Most importantly, they are most always very healthy! A friend of mine who is not particularly interested in spending lots of time in the kitchen, yet wants to cook her own meals as much as possible, constantly uses Real Simple.

There was one particular article from a Real Simple back in early 2011 that I find myself returning to all the time: Superfoods (indeed, I should get it laminated, since the magazine is looking a bit ragged). I try to incorporate these vitamin and nutrient-rich foods as much as possible, because they are vital to long-term health, longevity, brain function, and even to losing weight- because they keep you full longer.  Note, however that this is NOT a "fad diet" or a get-slim-quick scheme but a lifestyle; in fact, many of the foods are "good fats" such as avocados.  A simple rule of thumb I follow is thus:  half your plate should contain vegetables and fruits; one-quarter should be lean protein; and the last quarter, whole grains. The article not only listed the "superfoods" but also provided recipes for each one, and listed some full meals that incorporated several:

Superfoods: the 30 Healthiest Foods

Here's a recipe I borrowed the other day, for example:

Yogurt-Marinated Chicken with Mushrooms and Sweet Potatoes

I changed the original recipe as follows: since I didn't feel like I needed two starches, I eliminated the quinoa and added the chopped walnuts to the roasted vegetables. I also marinated the chicken for a long time, but you only really need to for about 30 minutes, and added mint to the marinade (which gave it a nice fresh flavor). Also, I added another vegetable- my favorite, sauteed garlic green beans!

Ingredients:

• 1/2 cup nonfat plain Greek yogurt
• 4 cloves garlic, crushed
• 1 tablespoon fresh lemon juice
• 1/4 cup mint, chopped
• kosher salt and black pepper
• 4 4-ounce chicken cutlets
• 1/4 cup walnuts
• 1 tablespoon plus 3 teaspoons olive oil
• 1 large sweet potato (about 12 ounces), peeled and thinly sliced
• 1/2 pound shiitake mushrooms, stems discarded
• 1/2 pound cremini mushrooms, halved if large
• 2 sprigs fresh thyme
• 2 teaspoons sherry vinegar or red wine vinegar
• Haricots verts or green beans
• 2-3 more cloves garlic, minced

Directions

1. In a medium bowl, mix together the yogurt, garlic, lemon juice, mint, ¼ teaspoon salt, and ⅛ teaspoon pepper. Add the chicken and turn to coat. Refrigerate for at least 30 minutes (or up to 2 hours).
2. Preheat the oven to 450 degrees. Divide the potato, mushrooms, walnuts and thyme between 2 rimmed baking sheets; toss with 1 tablespoon of the remaining oil, ½ teaspoon salt, and ⅛ teaspoon pepper. Roast, rotating the sheets once, until tender, 13 to 15 minutes. Drizzle with the vinegar and toss gently.
3. While vegetables are roasting, steam or boil green beans until crisp-tender.  Heat oil iron wok or skillet, and add garlic, stirring until fragrant.  Add green beans and stir-fry until at desired consistency (I like them with a bit of a bite), adding salt to taste. Remove to a plate.
4. Heat the remaining 1 teaspoon of oil in the skillet over medium heat. Wipe the excess marinade off the chicken and cook until golden brown and cooked through, 3 to 4 minutes per side. Serve with the vegetables.

Presto! Dinner in about 30-40 minutes.  Enjoy!