Healthy Cook

Cozy Food

by Kate Sherwood, November 2012

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Looking for an antidote to shorter days and nippier temperatures? You couldn't do any better than these three dishes.

Baked Tilapia

Total time: 40 minutes.

Herbes de Provence is a magical combination of basil, fennel seed, thyme, lavender, and other herbs that makes this dish taste like sunshine in Saint-Tropez. Look for it in the spice aisle.

lb. Yukon gold potatoes, peeled and thinly sliced
onion, very thinly sliced
tsp. kosher salt, divided
4 tilapia filets, about 1 lb.
15 oz. can no-salt-added diced tomatoes
cup white wine
extra-virgin olive oil
tsp. herbes de Provence

Preheat the oven to 450° F.

In a 13" x 9" baking dish, arrange half the potatoes in a single layer. Top with all of the onions. Sprinkle with ¼ tsp. of salt. Lay the fish filets in the dish, overlapping the thinner parts of the filets. Pour the tomatoes and wine over the fish and season with ¼ tsp. of salt. Arrange the remaining potato slices on top of the fish. Drizzle with the oil and season with ¼ tsp. of salt and the herbes de Provence.

Bake for 10 minutes. Reduce the oven to 200° F and bake for another 10-20 minutes.

Serves 4.

PER SERVING (2 cups)

  • Calories: 380
  • Total Fat: 16 g
  • Sat Fat: 2.5 g
  • Protein: 26 g
  • Carbohydrates: 28 g
  • Fiber: 4 g
  • Sodium: 440 mg

Hunter's Chicken

Total time: 30 minutes.

You can use dry white wine instead of vermouth.

lb. boneless, skinless chicken breast or thighs
Tbs. extra-virgin olive oil, divided
onion, diced
lb. cremini mushrooms, diced
Tbs. tomato paste
cup dry vermouth
15 oz. can no-salt-added diced tomatoes
tsp. dried thyme
tsp. kosher salt

In a large, deep skillet, sauté the chicken in 1 Tbs. of the oil until browned, about 3 minutes per side. Remove and set aside.

Sauté the onion and the mushrooms in the remaining 3 Tbs. of oil until they start to brown, 8-10 minutes.

Stir in the tomato paste and cook for 2 minutes. Add the vermouth, diced tomatoes, and thyme. Simmer until the sauce thickens, about 10 minutes.

Chop the chicken and return it and any juices to the skillet to gently cook through. Season with pepper and up to ½ tsp. of salt.

Serves 4.

PER SERVING (1½ cups)

  • Calories: 370
  • Total Fat: 17 g
  • Sat Fat: 2.5 g
  • Protein: 29 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Sodium: 400 mg

Cannellini Beans & Chorizo

Total Time: 20 minutes

Chorizo is a Spanish sausage that is flavored with paprika and comes either fresh or smoked. For this recipe I prefer the fresh sausage. You can use Italian chicken or turkey sausage instead—just add 1 Tbs. of paprika while sautéing the sausage.

lb. chicken chorizo sausage, casing removed
Tbs. extra-virgin olive oil
cloves garlic, minced
bell peppers, chopped
15 oz. can no-salt-added cannellini beans
Freshly ground black pepper

Sauté the sausage in the oil, breaking it up into small pieces, until lightly browned, about 3 minutes. Stir in the garlic and cook for another minute. Remove the sausage and garlic with a slotted spoon and set aside.

Sauté the peppers until they start to brown, 2-3 minutes. Stir in the beans with their liquid and heat through.

Stir the sausage into the peppers and beans. Season with plenty of black pepper.

Serves 4.

PER SERVING (1¼ cup)

  • Calories: 300
  • Total Fat: 16 g
  • Sat Fat: 2.5 g
  • Protein: 17 g
  • Carbohydrates: 21 g
  • Fiber: 6 g
  • Sodium: 370 mg


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