The 150 Healthiest 15-Minute Recipes on Earth by Jonny Bowden Read Free Book Online Page A

and warming with a hint of sweetness from the apple and currants, and bright notes from the rosemary—perfect for a cool autumn evening!
Ingredients
    4 cups (950 ml) low-sodium chicken broth, divided
    1 cup (235 ml) apple cider (or chicken stock or water)
    1/4 teaspoon salt
    1/4 teaspoon cracked black pepper
    2 sprigs fresh rosemary, divided
    1 cup (184 g) quick-cooking barley
    1 red cooking apple, unpeeled, cored, and diced (McIntosh or Cortland work well, or chop 2 cups [220 g] prepared sliced apples)
    1 1/4 pounds (567 g) chicken tenders
    2 tablespoons (28 ml) balsamic vinegar
    2 tablespoons (28 ml) olive oil
    2 tablespoons (18 g) dried currants, optional
    3 tablespoons (21 g) toasted chopped pecans
    Bring 2 cups of the chicken broth in a large saucepan to a boil over high heat. Combine the remaining 2 cups of the chicken broth, the cider, salt, pepper, and 1 rosemary sprig in a large sauté pan or Dutch oven and bring to a boil over high heat.
    In the saucepan, add the barley and apple to the boiling chicken broth, reduce the heat, cover, and simmer for 10 to 12 minutes or until the barley is tender and most of the liquid has been absorbed (drain extra, if necessary).
    In the sauté pan, reduce the heat to medium, add the chicken tenders in one layer to the broth and cider mixture, cover, and cook for 4 to 5 minutes or until tender and cooked through, turning the pieces over if necessary for even cooking.
    While the chicken and grain are cooking, strip off about a tablespoon of leaves from the remaining rosemary sprig and mince. In a small bowl, whisk together the vinegar, oil, and 1 teaspoon of the minced rosemary until emulsified.
    When the chicken is done, drain it well and set aside. When the barley is done, fold in the currants, if using, and cover for about 30 seconds. Serve the chicken breast over a bed of the apple-currant barley. Drizzle the dressing over the chicken and sprinkle the pecans over all.
    Yield : 4 servings
Per Serving : 530 Calories; 15g Fat (22.6% calories from fat); 49g Protein; 66g Carbohydrate; 8g Dietary Fiber; 70mg Cholesterol; 425mg Sodium
     
    From Chef Jeannette
    Poaching chicken is a quick and healthy way to cook it cleanly with no added fat. Using apple juice, fresh herbs, and chicken broth as the poaching mixture gives it a rich, full flavor while adding no extra calories and producing a juicy, tender meat.
    To Complete the Meal : Serve with 4 cups (400 g) of steamed al dente haricots verts or green beans. Top them with a bit of the balsamic dressing or a small pat of butter for extra flavor.

Sweet, Speedy, Sinless Barbecue Roll-Ups
    From Dr. Jonny : Everyone loves barbecue! But let’s face it—it’s really not the best dish for health, what with high-heat cooking (carcinogenic compounds form), high-sugar sauces, and factory-farmed meats. So consider the choice—a big old plate of Applebee’s ribs (calorie count: ranging from 890 for the smallest portion to, are you sitting down, 1,700 calories!) or this quick, tangy barbecue made with lean chicken or, even better, high-fiber beans! This dish to me is a perfect example of how to take an old favorite comfort food and make it fabulously quick and healthy without sacrificing a drop of flavor. For even greater health impact, check out the low-carb option with a whole bunch of greens. That’s a meal that’s hard to beat!
Ingredients
    Quick Barbecue Sauce
    1 cup (240 g) high-quality ketchup (Choose an organic variety to avoid high-fructose corn syrup—we like Annie’s)
    3 tablespoons (45 ml) apple cider vinegar
    2 tablespoons (40 g) molasses
    1 tablespoon (12 g) Sucanat, optional, to taste
    2 teaspoons horseradish mustard (or Dijon)
    2 teaspoons organic Worcestershire sauce (Choose organic for this, too—high-fructose corn syrup is everywhere! Try Annie’s organic Worcestershire.)
    1 tablespoon (15 g) prepared horseradish
    1/2 teaspoon salt
    1/3 teaspoon red pepper flakes
    Wraps
    3 cups (420 g) shredded cooked chicken or 3 cups