Healthy Cook

Main Coast

by Kate Sherwood, December 2010

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Just toss a salad and cut a loaf of crusty bread while any of these main courses is cooking and you’ve coasted to a super good supper.

Savory Eggplant with Lentils

Tastes like the eggplant spent all day simmering in the savory sauce. For variety, try ½ lb. of whole wheat pasta instead of the lentils..

black or green lentils
¾ cup
cloves garlic
bay leaf
extra-virgin olive oil, divided
4 Tbs.
small Italian eggplants (about ¾ lb. total, diced)
large onion, diced
large carrot, diced
tomato paste
3 Tbs.
low-sodium vegetable broth
1½ cups
generous handful of basil leaves, chopped
kosher salt
½ tsp.
Freshly ground black pepper

In a medium pot, simmer the lentils, garlic, and bay leaf in water to cover by an inch until the lentils are tender but not mushy, about 20 minutes.

While the lentils are cooking, add 3 Tbs. of the oil to a large, non-stick skillet and sauté the eggplant until golden brown and tender, 8-10 minutes. Set the eggplant aside in a bowl.

In the same skillet, add the remaining 1 Tbs. of oil and sauté the onion and carrot until lightly browned, 8-10 minutes. Stir in the tomato paste and cook for another 2 minutes. Stir in the broth, eggplant, and basil. Season with up to ½ tsp. salt and pepper to taste.

Drain the lentils and discard the bay leaf. Spoon the lentils into individual bowls and top with the eggplant. Serves 4.

PER SERVING (1½ cups)

  • Calories: 310
  • Total Fat: 15 g
  • Sat Fat: 2 g
  • Protein: 12 g
  • Sodium: 320 mg
  • Cholesterol: 0 mg
  • Carbohydrates: 35 g
  • Fiber: 13 g

Pepper, Onion, & Sweet Potato Frittata

Not a fan of peppers? You can use almost any sautéed vegetables. Try mushrooms, spinach, scallions, peas, asparagus, and/or broccoli.

sweet potatoes, diced
¾ lb.
red pepper, diced
green pepper, diced
red onion, diced
extra-virgin olive oil, divided
2 Tbs.
large eggs, lightly beaten
kosher salt
¼ tsp.

Pepper, Onion, & Sweet Potato Frittata

In a small pot, cover the sweet potatoes with cold water by an inch and bring to a boil. Cook until tender, about 5 minutes, then drain well. Meanwhile, over medium heat, sauté the peppers and onion in a large (12”) non-stick skillet in 1 Tbs. of oil until tender, 5-7 minutes. Push to one side and add the remaining oil and the drained potatoes. Sauté all the vegetables together until they start to brown, 5-7 minutes.

Reduce the heat to medium-low. Pour in the eggs and tilt the skillet to distribute them evenly. Cook until the eggs are almost completely set and the bottom is browned, 3-4 minutes. Invert a large plate that’s slightly smaller than the diameter of the pan and hold it firmly against the eggs. Flip the pan and the plate together, so that the frittata falls onto the plate. Gently slide the frittata back into the skillet and cook until the eggs are fully set, 1-2 minutes. Allow to cool slightly and season with up to ¼ tsp. salt. Serves 4.

PER SERVING (¼ frittata)

  • Calories: 240
  • Total Fat: 12 g
  • Sat Fat: 2.5 g
  • Protein: 9 g
  • Sodium: 240 mg
  • Cholesterol: 210 mg
  • Carbohydrates: 24 g
  • Fiber: 4 g

Roasted Shrimp & Cherry Tomatoes

Juicy tomatoes, creamy beans, bursting-withflavor shrimp. There’s no better way to make a weeknight dinner special.

cherry tomatoes, halved
2 pints
extra-virgin olive oil, divided
4 Tbs.
cloves garlic, minced
anchovies, minced
red pepper flakes (optional)
½ tsp.
kosher salt
¼ tsp.
Freshly ground black pepper
orange juice
¼ cup
peeled & deveined large shrimp
1 lb.
15 oz. can no-salt-added cannellini breans, drained and rinsed

Preheat the oven to 425 degrees F. Toss the tomatoes with 2 Tbs. of the oil in a large baking dish. Roast the tomatoes for 20 minutes. While the tomatoes are roasting, mix the remaining 2 Tbs. of oil in a large bowl with the garlic, anchovies, pepper flakes, salt, pepper, and orange juice. Stir in the shrimp and let marinate while the tomatoes finish roasting.

Remove the roasted tomatoes from the oven. Distribute the beans, shrimp, and marinade over the tomatoes and return to the oven. Roast until the shrimp are pink and curled, about 6 minutes. Serves 4.

PER SERVING (1½ cups)

  • Calories: 370
  • Total Fat: 17 g
  • Sat Fat: 2.5 g
  • Protein: 30 g
  • Sodium: 400 mg
  • Cholesterol: 175 mg
  • Carbohydrates: 23 g
  • Fiber: 6 g


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