RECIPES FROM OPRAH
Skinny Corn Bread
Corn kernels, jalapeño and onion bulk up this low-fat skillet version.
You’ll need a 10-inch (medium) ovenproof skillet, preferably cast iron.
MAKE AHEAD: The corn bread is best served warm, but you can refrigerate leftovers, wrapped in plastic wrap, for up to one week. The leftovers are also good for cutting into cubes and toasting for salad croutons.
Adapted from “Food, Health and Happiness: 115 On-Point Recipes for Great Meals and a Better Life,” by Oprah Winfrey (Flatiron Books, 2017).
MAKES 6 SERVINGS
¼ cup diced yellow onion ½ cup fresh or frozen/defrosted corn kernels 2 tablespoons seeded, finely chopped fresh jalapeño peppers ½ cup flour 2 teaspoons sugar 2 tsp baking powder ¼ tsp baking soda ½ tsp fine sea salt 1 cup stone-ground yellow cornmeal ¾ cup regular or low-fat buttermilk 1 large egg, beaten 2 tbsp grapeseed oil
Place the ovenproof skillet on the middle oven rack; preheat to 400 F.
Spray a small nonstick skillet with olive oil cooking spray and place over medium-high heat. Add the onion, corn and jalapeños; cook for about five minutes, stirring a few times, just until the corn is lightly charred. Transfer the mixture to a bowl to cool.
Sift together the flour, sugar, baking powder, baking soda and salt into a mixing bowl. Whisk the cornmeal into the dry ingredients.
Whisk together the buttermilk, egg and oil in a large liquid measuring cup, then pour that mixture into the bowl of dry ingredients, stirring just until blended. Fold in the cooled corn mixture.
Remove the hot skillet from the oven; immediately pour the batter into the skillet, spreading it evenly. Bake for 10 to 12 minutes, until the top is lightly golden and the centre is just firm to the touch.
Transfer the pan to a wire oven rack to cool for a few minutes before cutting the corn bread into wedges.
Per serving (using low-fat buttermilk): 190 calories, 6 grams protein, 28 g carbohydrates, 7 g fat, 1 g saturated fat, 35 milligrams cholesterol, 260 mg sodium, 3 g dietary fibre, 4 g sugar
Crunchy Salad with Curry Lime Vinaigrette
This is a kaleidoscope of colours and textures, and, surprisingly, it’s kid-friendly.
Lots of chopping here, so feel free to spread the tasks among your kitchen helpers.
If you’re calculating, the salad is 5 Weight Watchers points per serving.
MAKE AHEAD: The vinaigrette can be refrigerated a day or two in advance. Whisk to re-emulsify before using.
Also adapted from “Food, Health and Happiness: 115 On-Point Recipes for Great Meals and a Better Life,” by Oprah Winfrey (Flatiron Books, 2017).
MAKES 6 SERVINGS
For the vinaigrette ¼ cup apple cider vinegar 2 teaspoons honey 1 clove garlic, grated on a Microplane grater 1-inch piece fresh ginger root, peeled and grated on a Microplane grater Finely grated zest and juice of 2 limes 1 tsp curry powder 1 tsp salt 2 tablespoons grapeseed oil For the salad 1 cup finely chopped cauliflower florets 1 cup finely chopped broccoli florets 1 cup thinly sliced sugar snap peas 1 cup shredded Brussels sprouts ½ cup shredded red cabbage ½ cup carrot matchsticks ( julienne) 6 dried apricots, thinly sliced ¼ cup thinly sliced scallions (white and light-green parts) 1½ cups chopped mixed fresh herbs, such as basil, chives, cilantro and mint ¼ cup hulled, roasted sunflower seeds (salted or unsalted) ¼ cup chopped Marcona almonds
For the vinaigrette: Whisk together the vinegar, honey, garlic, ginger, lime zest and juice, curry powder and salt in a liquid measuring cup. Gradually add the oil, whisking to form an emulsified vinaigrette.
For the salad: Combine the cauliflower, broccoli, sugar snap peas, Brussels sprouts, red cabbage, carrots and apricots in a large mixing bowl. Pour the vinaigrette over the salad and toss to coat evenly. Let sit for 10 minutes, then toss again.
Scatter the scallions, herbs, sunflower seeds and Marcona almonds on top. Divide among individual bowls and serve right away.
Per serving (using unsalted sunflower seeds): 160 calories, 5 grams protein, 15 g carbohydrates, 10 g fat, 1 g saturated fat, 0 milligrams cholesterol, 450 mg sodium, 4 g dietary fibre, 8 g sugar