food
V EG E TA B LE PLA TES R ECIP ES
G R E E N
G L O S S A R Y
Terms to know as you shop
for vegetables at the grocery
store and farmer’s market.
SUSTAINABLE
The aim of
sustainable agriculture is to be
profitable and meet human
consumption needs, while being
environmentally sound. Sustainable
agriculture also addresses the quality
of life for farm workers and
communities.
ORGANIC
The USDA defines
organic as food produced using
sustainable agricultural practices with
no synthetic fertilizers, conventional
pesticides, or bioengineering. Organic
animal products come from animals
given no antibiotics or growth
hormones. Look for the USDA’s
“Certified Organic” seal, which
indicates the item is made with at least
95% organic ingredients.
NATURAL
The FDA has not
established a formal definition for
the term “natural,” but it does not
object to the use of the term on
product labels as long as the product
contains no added color, artificial
flavors, or synthetic substances. It
says little about how the ingredients
used to make the item should be
grown or produced.
LOCAL
This loose, unregulated
term indicates an item was grown
within a specific radius (typically no
more than 100 miles). Buying locally
produced foods supports the local
economy and the food tends to be
fresher. Local does not always mean
greener, however, since food shipped
shorter distances may use less
fuel-efficient means than items
shipped longer distances.
FOR MORE INFO
U SD A.gov
Read about organic and
sustainable agriculture. Find
farmers’ markets and community
supported agricultural organizations
(CSAs).
W holesom ew ave.orgThe
Wholesome Wave foundation works
to make locally grown, sustainable
foods available to home cooks.
GOLDEN GREEN PAELLA
Paella is traditionally made with saffron, an
expensive spice that imparts a yellow-orange
tint. This dish gets its golden color and earthy
kick from turmeric, a brightly hued spice
related to ginger.
PREP: 30 MIN. COOK: 15 MIN.
2
Tbsp. extra virgin olive oil
8
oz. peeled and deveined medium
shrimp, coarsely chopped
V2
tsp. salt
V#
tsp. black pepper
1
large onion, chopped
3
cloves garlic, minced
1
cup instant brown rice
V2
tsp. dried oregano, crushed
V#
tsp. ground turmeric
1
14-oz. can reduced-sodium
chicken broth
8
oz. fresh sugar snap pea pods (2V3 cups)
1
large green sweet pepper, cut in
V2-inch pieces
2
green onions, diagonally sliced
2
Tbsp. chopped fresh Italian
(flat-leaf) parsley
1.
In la rg e n o n s tic k s k ille t h e a t 1 ta b le sp o o n
o f th e o il o v e r m e d iu m -h ig h h e a t. A d d
s h rim p ; s p rin k le w ith h a lf th e s a lt a n d
p e p p e r. C o o k, a b o u t 2 m in u te s o r u n til
s h rim p are o pa q u e , s tir r in g o cca sio n a lly.
R e m o ve fro m s k ille t; set aside.
2.
A d d re m a in in g o il to skille t. C o o k o n io n
u n til a lm o st tender. A d d g a rlic; co ok
1 m in u te . S tir in rice, oregano, and tu rm e ric ;
co o k a nd s tir 1 m in u te . A d d b ro th a nd
re m a in in g sa lt a nd pepper. B rin g to b o ilin g ;
re du ce heat. S im m e r, covered, 5 m in u te s o r
u n til m o st o f th e liq u id is absorbed and rice is
tender. S tir in peas and g ree n p e p p e r; co o k
3 m in u te s. S tir in s h rim p a nd green onions.
S p rin k le w ith parsley. MAKES 4 SERVINGS.
EACH SERVING
239 cal, 8 gfat (1 gsat. fat), 86 mg
chol, 620 mg sodium, 25 g carbo, 4 g fiber, 17 gpro.
Daily Values: 21% vit. A, 111%
vit. C, 8% calcium,
18%
iron.
TEN DER-CRISP
SPRING BRAISE
Almost meatless, this dish gets all its rich
flavor from only a couple of chicken thighs.
START TO FINISH: 50 MIN.
3
Tbsp. olive oil
8
oz. new potatoes, cut in Vi-inch slices
4
small carrots with tops, trimmed and
diagonally cut in 1-inch pieces
4
cups mushrooms, halved (12 oz.)
1
large onion, cut in thin wedges
3
cloves garlic, peeled and sliced
1
lb. asparagus, trimmed and cut in
i1v2-inch pieces
2
skinless, boneless chicken thighs,
cut in strips
V2
tsp. salt
V#
tsp. pepper
3V
cup reduced-sodium chicken broth
1
Tbsp. snipped fresh tarragon
1.
In e x tra -la rg e n o n s tic k s k ille t h e a t
2 ta b le sp oo n s o il o v e r m e d iu m -h ig h heat.
E v e n ly la y e r p o ta to e s a nd c a rro ts in s k ille t.
C o o k, u n co ve re d , 5 m in u te s , u n til pota to es
are g o ld e n , tu rn in g once. A d d m u s h ro o m s
a n d o n io n s. C o o k 5 to 6 m in u te s , u n til
ve getables are c ris p -te n d e r, s tirrin g o fte n .
A d d g a rlic a nd asparagus; c o o k 3 m in u te s.
T ra n s fe r ve getables to b o w l; set aside.
2.
In sam e s k ille t h e a t re m a in in g o il.
S p rin k le c h ic k e n w ith h a lf th e sa lt and
p ep p e r. C o o k c h ic k e n in h o t o il a b o u t
3 m in u te s , u n til lig h tly b ro w n e d , s tirrin g
o ccasio na lly. A d d b ro th ; b rin g to b o ilin g .
R educe heat. S im m e r, co vere d , a b o u t
3
m in u te s o r u n til n o p in k re m ain s. In cre a se
h e a t to m e d iu m -h ig h . S tir in co o ke d
vegetables; h e a t th ro u g h . S tir in sn ip p e d
ta rra g o n a nd re m a in in g sa lt a n d pepper.
MAKES 4 SERVINGS.
EACH SERVING
266 cal, 12 gfat (2 g sat. fat),
29 mg chol, 483 mg sodium, 28 g carbo, 7 g fiber,
15gpro. Daily Values:223% vit. A, 47% vit. C,
8% calcium, 23% iron.
19 2 APRIL2009 BETTER HOMES AND GARDENS
