Publix GreenWise Market Magazine - Winter 2009
Dine Out at Home
|Dine Out at Home|
Just the thought of those lettuce wraps about to be delivered to your restaurant table is enough to kick your taste buds into high gear. Or perhaps you’re dreaming of a glorified burger, piled high with all the trimmings, at your local steakhouse. But tally up the menu prices plus the cost of gas to get to your favorite eatery, and you may lose your appetite. Not only that, but you never really know how your food will be prepared when you eat out. Great as it may taste, you might have preferred it with all-natural beef, organic vegetables or a low-sodium sauce, or served in a much more modest portion.
You don’t have to sacrifice by staying home. We’ll show you how to re-create several of your favorite restaurant dishes with fewer calories, sensible portions, more natural ingredients and fewer dollars. And our charts will show you just how much you’re saving—in calories and cents!*
Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes.
|Blue Cheese-Topped Burger with Carmelized Onions|
PREP: 30 MINUTES COOK: 20 MINUTES GRILL: 14 MINUTES
|Estimated Cost per Serving
Use cocktail buns to turn these into mini burgers or sliders.
2 teaspoons olive oil*
1 large onion (such as Florida sweet or Vidalia), halved and thinly sliced
1 pound 95% to 97% lean ground beef
2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed
¼ teaspoon salt
¼ teaspoon ground black pepper
4 whole wheat hamburger buns, split and toasted
1 cup torn arugula* (optional)
½ cup roasted red sweet peppers, drained and cut into strips (optional)
2 tablespoons crumbled blue cheese (½ ounce)
ONE In a large skillet heat oil over medium heat. Add onion; cover and cook for 15 minutes, stirring occasionally. Uncover and cook for 5 to 10 minutes more or until onion is very tender and golden brown, stirring frequently.
TWO Meanwhile, in a large bowl combine ground beef, thyme, salt and black pepper; mix well. Form into four 3/4-inch-thick patties.
THREE For a charcoal grill, place patties on the rack of an uncovered grill directly over medium coals. Grill for 14 to 18 minutes or until done (160°F),** turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as directed above.)
FOUR To serve, place patties on bun bottoms. Top patties with arugula (if using), onions, roasted red peppers (if using), blue cheese and bun tops. Makes 4 servings.
**Note: The internal color of a burger is not a reliable doneness indicator. To determine doneness, insert an instant-read thermometer through the side of the patty to a depth of 2 to 3 inches.
Nutrition Facts per serving: 317 cal., 10 g total fat (4 g sat. fat), 73 mg chol., 491 mg sodium, 25 g carbo., 3 g dietary fiber, 30 g protein.
PREP: 15 MINUTES COOK: 15 minutes
|Estimated Cost per Serving
This truly fast food is ready in less time than it takes to drive to a restaurant.
1½ pounds fresh or frozen Publix GreenWise Market Large Shrimp in shells, raw
6 ounces dry whole wheat or plain linguine
1 tablespoon olive oil*
3 cloves garlic*, minced
2 tablespoons dry white wine or reduced-sodium chicken broth
1 tablespoon butter*
1⁄8 teaspoon salt
1 tablespoon snipped fresh chives or parsley
ONE Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact, if desired. Rinse shrimp; pat dry with paper towels.
TWO Cook linguine according to package directions. Drain and keep warm.
THREE Meanwhile, in a 12-inch skillet heat oil over medium-high heat. Add garlic; cook and stir for 15 seconds. Add shrimp. Cook for 2 to 4 minutes or until shrimp turn opaque, turning frequently. Transfer shrimp to a serving platter using a slotted spoon.
FOUR Remove skillet from heat. Add wine, butter and salt to the skillet. Return skillet to heat. Cook and stir over medium heat for 1 to 2 minutes to loosen any browned bits and to melt butter. Divide pasta among four serving plates. Top with shrimp. Pour butter mixture over shrimp and sprinkle with chives. Makes 4 servings.
Nutrition Facts per serving: 320 cal., 9 g total fat (3 g sat. fat), 180 mg chol., 236 mg sodium, 34 g carbo., 5 g dietary fiber, 28 g protein.
Peanut-Stuffed Lettuce Wraps
PREP: 15 MINUTES
|Dine Out||Dine in|
|Fat||9 g||6 g|
|Sodium||920 mg||151 mg|
|Estimated Cost per Serving||$2.99||$0.50|
These work equally well as an appetizer or light entrée. Mix things up by serving the crunchy filling on endive leaves.
2 tablespoons hoisin sauce
2 teaspoons creamy peanut butter*
1 teaspoon water
½ teaspoon cider vinegar*
1⁄8 teaspoon crushed red pepper*
2 cups packaged shredded cabbage with carrot (coleslaw mix)
¼ cup unsalted peanuts, chopped
8 Boston lettuce leaves
In a small bowl whisk together hoisin sauce, peanut butter, water, vinegar and crushed red pepper. Add coleslaw mix and peanuts; toss to coat. Divide mixture among lettuce leaves; roll up to serve. Makes 4 servings (2 wraps per serving).
Nutrition Facts per serving: 98 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 151 mg sodium, 8 g carbo., 1 g dietary fiber, 4 g protein.
PREP: 30 minutes COOK: 5 minutes BAKE: 12 minutes OVEN: 425°F
|Estimated Cost per Serving
Nonstick cooking spray helps keep a lid on the fat content in this version of a Mexican favorite.
Nonstick cooking spray*
1 pound Publix GreenWise Market Top Sirloin Steak, cut into thin, bite-size strips
2 teaspoons fajita seasoning
2 medium red or yellow sweet peppers,* cut into thin strips
1 small onion,* thinly sliced
1 fresh jalapeño pepper, seeded and finely chopped‡ (optional)
6 8-inch whole wheat tortillas
2⁄3 cup shredded reduced-fat cheddar cheese or reduced-fat Monterey Jack cheese
1 ripe avocado, halved, seeded, peeled and mashed
Publix GreenWise Market Medium Organic Salsa* (optional)
Reduced-fat sour cream* (optional)
Lime wedges (optional)
ONE Coat a very large nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle beef with fajita seasoning, tossing to coat. Add beef strips to hot skillet. Cook and stir for 3 minutes. Stir in peppers, onion and, if using, jalapeño pepper. Cook for 2 to 3 minutes more or until beef reaches desired doneness and vegetables are crisp-tender.
TWO Coat one side of each tortilla with cooking spray. Place tortillas coated-side down. Divide beef mixture over half of each tortilla. Top with cheese. Fold tortillas in half, pressing gently. Place filled tortillas on a large baking sheet. Bake, uncovered, in a 425°F oven for 12 minutes, turning once halfway through to brown evenly. To serve, cut each quesadilla into three wedges. Serve quesadillas with avocado. If desired, accompany with salsa, sour cream and lime wedges. Makes 6 servings.
‡Note: Because chile peppers such as jalapeños contain volatile oils that can burn your skin and eyes, wear plastic or rubber gloves when working with them. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
Nutrition Facts per serving: 354 cal., 15 g total fat (5 g sat. fat), 41 mg chol., 546 mg sodium, 24 g carbo., 14 g dietary fiber, 30 g protein.
|Baked Artichoke Spinach Dip|
PREP: 20 MINUTES BAKE: 25 MINUTES OVEN: 350°F
|Estimated Cost per Serving
Make your own pita chips by brushing pita rounds with canola oil on both sides. Cut into eighths and bake at 325°F for 25 to 30 minutes, rearranging once.
½ cup shredded mozzarella cheese (2 ounces)
½ cup reduced-fat sour cream* or plain yogurt*
½ cup mayonnaise-type salad dressing
¼ cup plus 2 tablespoons grated Parmesan cheese, divided
1¿2 teaspoons Publix GreenWise Market Tangy Dijon Mustard Dash ground white pepper
1 14-ounce can artichoke hearts, rinsed, drained and coarsely chopped
1 cup loosely packed, coarsely chopped spinach leaves*
½ cup finely chopped red onion Pita wedges, toasted pita chips or thinly sliced French bread
ONE In a large bowl combine mozzarella cheese, sour cream, salad dressing, the ¼ cup Parmesan cheese, mustard and white pepper. Stir in artichoke hearts, spinach and onion. Spread mixture evenly in a 9-inch pie plate. Sprinkle with remaining 2 tablespoons Parmesan cheese.
TWO Bake, uncovered, in a 350°F oven about 25 minutes or until heated through and bubbly. Serve with pita wedges, toasted pita chips or French bread slices. Makes about 3 cups (twelve ¼-cup servings).
Prepare as above through Step 1. Cover and chill for up to 24 hours. Uncover and bake about 25 minutes or until heated through.
Nutrition Facts per ¼-cup serving: 84 cal., 6 g total fat (2 g sat. fat), 11 mg chol., 243 mg sodium, 5 g carbo., 1 g dietary fiber, 3 g protein.
Recipes Copyright Meredith Corporation 2008. All rights reserved. Recipes reprinted with permission.