Recipes by Ellie Krieger

The Food Network's Ellie Krieger helps Dr. Oz revamp the eating habits of a vegetarian who doesn't eat any veggies. Make her healthy meals at home with the follow recipes from So Easy: Luscious, Healthy Recipes for Every Meal of the Week.

Recipes by Ellie Krieger

Emerald Stir Fry

Makes 4 servings
1/4 cup low-sodium soy sauce

1/4 cup mirin (Japanese rice wine), or semisweet white wine (such as Riesling)

1/4 cup orange juice

1/4 cup water

2 tbsp rice vinegar

1/4 tsp crushed red pepper flakes

1 tbsp canola oil

3 cloves garlic, minced

1 large bunch broccoli (1 1/4 lbs), trimmed and cut into small florets

1 bunch asparagus (1 lb), trimmed and sliced on diagonal into 2-in pieces

2 cups (8 oz) frozen shelled edamame

2 cups fresh snow peas (6 oz)

11/2 tsps cornstarch, dissolved in [1/4] cup cold water

1 tsp toasted sesame oil

3 cups cooked brown rice


Combine the soy sauce, mirin or white wine, orange juice, water, rice vinegar, and red pepper flakes in a small bowl. In a large wok or very large deep skillet the canola oil over medium-high heat. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Add the broccoli, asparagus, edamame, and snow peas. Raise the heat to medium-high, and cook, stirring occasionally, until the vegetables are slightly softened, about 3 minutes. Add the mirin-soy mixture and cook, stirring, until the vegetables are crisp-tender, about 4 minutes. Add the dissolved cornstarch and stir to incorporate. Cook until the mixture thickens slightly, an additional 2 minutes. Drizzle with the sesame oil and serve over rice.

Serving size
1 1/2 cups stir-fry
3 tablespoons sauce
3/4 cup cooked brown rice

Start-Right Smoothie

Makes 2 (2 1/2 cup) servings
1 ripe banana, peeled, cut into chunks, frozen

6 medium (5 oz) strawberries, hulled fresh or thawed frozen ones

2 cups non-fat milk

1 cup ice water

1/4 cup unsalted almonds

1/4 cup wheat germ

2 tbsp honey

1/2 tsp vanilla extract

Combine all of the ingredients in a blender and blend on high until smooth.

Nutrition Facts

410 calories

11g total fat (sat fat 1g, mono fat 5.5g, poly fat 2g)

17g protein

62g carb

7g fiber

5mg cholesterol

135mg sodium

Roasted Tomato and Black Bean Soup with Avocado-Mango Salad

Roasted Tomato and Black Bean Soup Ingredients

7 medium tomatoes, quartered

1 large onion, cut into large pieces

3 cloves garlic, peeled

2 tbsp olive oil

1 tsp salt

1/2 tsp freshly ground black pepper

5 cups low-sodium chicken or vegetable broth

2 (15.5-oz) cans black beans (preferably low sodium), drained and rinsed

1 1/2 tsp ground cumin

1 tsp chili powder

1/4 tsp hot pepper sauce

1/4 cup reduced-fat sour cream

1/4 cup chopped cilantro

Preheat the oven to 375 deg F. Toss the tomatoes, onion and garlic with the oil, salt and pepper in a large bowl, then transfer to baking sheet. Roast until the garlic cloves have softened, the edges of the onions are browned, and the tomatoes have collapsed, 35-40 minutes, stirring once after the first 20 minutes.

Transfer the roasted vegetable mixture to a 4-quart saucepan. Add the borth, beans, cumin, chili powder and the remaining 1/2 teaspoon of salt and 1/4 tsp of pepper. Bring to a boil, reduce the heat, and simmer for 10 minutes. Remove from the heat and blend until smooth with an immersion blender or in batches in a regular blender. Stir in the hot sauce. Divide among 4 bowls and garnish with a dollop of sour cream and a sprinkle of cilantro.

Avocado-Mango Salad Ingredients
4 large Bibb or Boston lettuce leaves

1 medium avocado, pitted, peeled and sliced 1/4-inch thick

1 medium mango, pitted, peeled and sliced 1/4-inch thick

1/4 red onion, very thinly sliced into rounds

4 lime wedges

1/4 tsp salt

Pinch of freshly ground black pepper

Place a lettuce leaf on each serving plate. Arrange 4-5 slices each of avocado and mango, alternating them in a row, into each lettuce cup. Top each with a  few onion rounds, and then squeeze lime wedge over each salad. Season with salt and pepper and serve.

All recipes featured in So Easy: Luscious, Healthy Recipes for Every Meal of the Week by Ellie Krieger (John Wiley and Sons, Inc.)  

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