Mashed Potatoes with Goat Cheese and Sage

Here’s a random tidbit: when you start a Google search with the words “how many people do…” Google does NOT assume you are asking it about potatoes and how many pounds feed how many people. No, my friends, Google wants to answer these other, far more intriguing questions:

Because apparently a lot more people want to know how many of us are getting killed by hippos than how many potatoes to buy to feed a crowd. Not sure how to take this, but I feel like it says something about our priorities?

Anyway, though I am (now) a bit curious how many people die annually from hippo attacks, I really did want to know about mashed potato portions, because it’s an area of culinary expertise that eludes me. Mashed potatoes seem like one of those foods that defy boundaries. There’s nothing exact about them. And since they so often appear as just one item in a multi-item meal (Thanksgiving or Christmas dinner, let’s say), anything from a dollop to a pile seems fairly reasonable.

Well, it’s time to settle the score. The OFFICIAL serving size of mashed potatoes, as dictated by the Food and Drug Administration, is 140 grams. Since no one in the U.S. measures their food in grams (get it together, FDA!), allow me to interpret. 140 grams = 5 ounces, which for potatoes equals about 1/2 cup.

Therefore, if you want to make mashed potatoes for eight people, like this recipe does, 5 oz x 8 people = 40 ounces, or 2 1/2 pounds. Assuming no one’s going crazy with a potato free-for-all.

THIS MEANS SOMETHING. THIS IS IMPORTANT.

That’s how, even with creamy goat cheese, whole milk, and a bit of butter, these delicious, sage-kissed mashed potatoes end up with only 200 calories per serving. Portion control, y’all.

This hearty side dish makes a spot-on accompaniment to meat dishes like ham, pork chops, or meatloaf. What favorite meal would YOU serve it with?


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Mashed Potatoes with Goat Cheese and Sage
Mashed potatoes get a flavor makeover with creamy goat cheese and fresh sage in this side dish.
Instructions
  1. Cook potatoes in a large saucepan of boiling water until tender, 12-15 minutes. Drain and return to the pan. Add goat cheese and butter and mash or blend with an immersion blender (the immersion blender does a much nicer job getting a creamy texture!). Add milk and sage continue to mash/blend until smooth. Season with salt and pepper to taste. Serve immediately.
Recipe Notes

Adapted from Bon Appetit.

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Sun Dried Tomato Almond Pesto Pasta with Chicken

Sometimes I think it’s a scandal that sun dried tomatoes don’t cost more. I’ve never made them myself (though, living in the Phoenix area, we’re certainly not short on sun…or dryness…or tomatoes), but I do have a dim sense of how much time and effort go into the end product of these shrivelly red strips. The process goes something like this: 1. Pick tomatoes 2. Wash tomatoes 3. Cut tomatoes 4. Season tomatoes 5. Dry tomatoes in the sun for days on end 6. Package tomatoes. Seems like an awful lot of work–and an awful lot of tomatoes, seeing as how they lose around 90% of their original weight and shrink down to less than half their original size upon drying.

Yet there they are, a whole bag of them for only $3.00 at Trader Joe’s. Isn’t our food system strange?

Despite the seemingly inverse relationship between cost and effort in sun dried tomatoes, I for one am quite thankful for their relative inexpensiveness, because I adoooooore them. Chewy, brightly colored, and tangy-sweet, I happen to think they bring their A-game to any dish they grace.

And wouldn’t you know it, they make a pretty spectacular main ingredient in pesto.

This Sun Dried Tomato Almond Pesto Pasta with Chicken took its place on our family’s weeknight dinner plan last week, and it’s definitely an entree I’ll be making again. Whole grain spaghetti, olive oil, tomatoes, and almonds place it squarely in the Mediterranean Diet category–a category I’ve been known to harp on relentlessly for its many health benefits. (By the way, didja see the new U.S. News and World Report ranking of diets for 2017? The Mediterranean Diet comes in at the top of nearly every category they analyzed.)

Health benefits aside, this chicken pasta boasts excellent taste and can be whipped up in about 30 minutes. Add it to your meal plan this week!


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Sun Dried Tomato Almond Pesto Pasta with Chicken
A Mediterranean chicken dish packed with the healthy goodness of tomatoes, olive oil, and almonds.
Course Main Dish, pasta
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Course Main Dish, pasta
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Instructions
Make the pesto:
  1. Add tomatoes, almonds, olive oil, lemon juice, and garlic to the bowl of a food processor. Process until nearly smooth, then taste and add salt and pepper to your liking. Set pesto aside.
Make the pasta and chicken:
  1. Make the spaghetti according to package directions.
  2. Meanwhile, season chicken on both sides with basil, oregano, salt, pepper, and garlic powder.
  3. In a large nonstick skillet, heat 1 Tbsp. olive oil over medium-high heat. Add seasoned chicken and cook about 4 minutes per side or until internal temperature reaches 165 degrees F.
  4. Serve immediately: assemble entree with any combination of spaghetti, pesto, and chicken you like!
Recipe Notes

A Love Letter to Food Original Recipe.

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BBQ Chicken Stuffed Sweet Potatoes

How about a little tuber education? As I was thinking about this recipe for BBQ Chicken Stuffed Sweet Potatoes, I started doing some research to answer an age-old question: what’s a sweet potato, and what’s a yam? Imagine my surprise when I read in this authoritative article that “sweet potatoes are not a type of yam, and yams are not a type of sweet potato. They are both tuberous root vegetables that come from a flowering plant, but they are not related and actually don’t even have a lot in common.”

WHAT.

Apparently, what I think of as regular old sweet potatoes–the oblong, orange-fleshed vegetables in these photos and commonly found on your Thanksgiving table–are merely “soft” sweet potatoes, as opposed to “firm” sweet potatoes, which have a golden skin and white flesh. Yams, on the other hand, have a black, bark-like skin and purple or red flesh.

And can we just take a moment to say that “flesh” is not the greatest word to describe anything edible.

Regardless of terminology, however, these BBQ Chicken Stuffed Sweet Potatoes are one of my new favorite fall dinners. They’ve got a lot going on: potatoes baked to tender perfection meet sweet barbecue chicken and stretchy melted Monterey Jack (plus some spinach thrown in for extra nutrition). With veggies, starch, and protein all in one package, I’m content to call them a one-dish dinner–or round out the meal with a loaf of rustic bread. They’re also a clever way to use up leftover barbecue chicken, or to make a double-duty dinner out of a large batch of crock pot barbecue chicken earlier in the week.

So whether you call them soft sweet potatoes, firm sweet potatoes, yams, or just “the orange ones,” I think you’ll be calling them a recipe to repeat once you give them a try.


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BBQ Chicken Stuffed Sweet Potatoes
Sweet potatoes are baked to tender perfection and topped with BBQ chicken, spinach, and melty Monterey Jack in this fall favorite!
Instructions
  1. Place chicken breasts in a slow cooker. Top with 1/4 c. barbecue sauce and cook on high for 4 hours. Remove chicken, drain of excess liquid, and shred. Return to slow cooker, stir in remaining 1/2 c. barbecue sauce, and cook an additional 15-30 minutes.
  2. Preheat oven to 400 degrees. Wash sweet potatoes and prick with a fork. Bake about 45 minutes or until potatoes are tender.
  3. While potatoes are cooking, heat olive oil in a large skillet over medium-low heat. Add spinach and saute until wilted, 2-3 minutes. Season with salt and pepper.
  4. Remove potatoes from oven and slice in half lengthwise. Line a baking sheet with foil and place potatoes on it. Mash potatoes lightly and sprinkle with salt, pepper, and chili powder. Top with wilted spinach and shredded chicken. Shred Monterey Jack directly onto potatoes.
  5. Return to oven and bake an additional 5 minutes, or until cheese has melted. Serve immediately.
Recipe Notes

Inspired by Half Baked Harvest.

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Bulgur Salad with Grapes and Feta

I know it’s still only September, but I’ve already got Thanksgiving on the brain. Somehow, once the weather starts cooling down, it feels like one big slip and slide ride to the holidays. And as a foodie, Thanksgiving is definitely a holiday to look forward to. While I enjoy a traditional Thanksgiving dinner as much as the next person, I also love the idea of trying new recipes (especially healthier versions of classics) for the feast. Last year, on A Love Letter to Food’s Facebook page, I did a ten-day countdown to a healthier Thanksgiving, featuring ten different recipes for better-for-you sides and desserts.

This year I already know what healthy side I want to take to Thanksgiving: this Bulgur Salad with Grapes and Feta.

It may not bear much resemblance to mashed potatoes, green bean casserole, or dinner rolls, but stick with me. When we tried this recently as a side with grilled chicken, it was a match made in heaven. I can only assume the same for how it would pair with turkey.

If you’re new to bulgur, join the club. Though a variety of different grains have become available in mainstream grocery stores these days, bulgur hasn’t caught on as much as the “cool kids” of quinoa, couscous, and wheat berries. If you had asked me a year ago to tell you anything about this particular grain, I would have drawn a blank (except for an internal snicker at how its name sounds kinda gross, like “Aunt Tillie can’t make it to Thanksgiving because her bulgur is acting up again”).

The deeper I get into trying to follow a Mediterranean diet, though, the more new foods I’m exposed to. I now know that bulgur is essentially just hulled whole kernels of durum wheat. Translation: it’s a whole grain, and it’s good for you. It’s low in fat and sodium, extremely high in fiber. Plus, it has a pleasing chewy texture, soaks up marinades and dressings beautifully, and can be used in place of just about any other similar grain, like quinoa, couscous, or even rice. I’m a believer.

This Bulgur Salad with Grapes and Feta is adapted from America’s Test Kitchen’s Complete Mediterranean Cookbook (which I’m LOVING RIGHT NOW and will soon be posting about!). It’s a no-cook recipe, as the bulgur kernels take a soak in lemon juice and water for 90 minutes to soften up to the point of chewy edibility. Once the soaking is complete, the now-chewy grains are tossed with grapes, feta, fresh mint, slivered almonds, and an olive oil-based dressing.

As a side for Thanksgiving–or any other meal–give this refreshing and different salad a try!


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Bulgur Salad with Grapes and Feta
A refreshing, healthy salad featuring high-fiber bulgur, grapes, and feta cheese.
Instructions
  1. In a large bowl (the bowl you intend to serve this salad in), soak bulgur in a mixture of 1 c. water, 1/4 c. lemon juice, and 1/4 tsp. salt. Cover and let sit for about 90 minutes, or until bulgur has softened and become chewy and no liquid remains.
  2. Meanwhile, make the dressing: in a measuring cup, combine 1 Tbsp. lemon juice, olive oil, cumin, cayenne powder, and 1/4 tsp. salt.
  3. When all liquid has been absorbed in the bulgur, pour dressing over the grains and toss to combine. Add feta, almonds, grapes, green onions, and mint and toss again. Season with salt and pepper to taste. Serve immediately or refrigerate.
Recipe Notes

Adapted from The Complete Mediterranean Cookbook by America's Test Kitchen.

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Roasted Chickpea Pitas

I think if I were a chickpea, I wouldn’t be very happy. Poor chickpeas. They’re always getting mashed, pounded, and ground up for things like hummus and falafel, or playing second fiddle as a side dish to meat. It’s rare that you eat anything in which chickpeas in their whole, unadulterated form take center stage. Can’t we give these little guys their time to shine?

Why yes, we can, in the form of Roasted Chickpea Pitas!

This tasty vegetarian Mediterranean meal features whole chickpeas roasted in a piquant blend of seasonings and paired with caramelized red onions. Finished off with some spinach, tomato, and creamy tzatziki sauce in a whole wheat pita, it’s a super healthy choice for dinner or a one-dish lunch. Every time I eat it, even without adding a side, it keeps me full for hours–probably because of all the “good carbs” found in the whole wheat and beans. Plus, chickpeas contain plenty of protein and even a little unsaturated fat. Can you really go wrong by adding more of them to your diet?

So if I were a chickpea, I’d like to think I’d approve of this recipe (even though I’d have to be roasted in a 400 degree oven). Worth it.


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Roasted Chickpea Pitas
Spiced roasted chickpeas and cool tzatziki sauce make a hearty filling in these pitas.
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For the roasted chickpeas:
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For the roasted chickpeas:
Instructions
Make the chickpea filling:
  1. Preheat oven to 400 degrees and spray a large baking sheet with cooking spray.
  2. In a large bowl, stir together chickpeas and sliced red onions. Pour olive oil and all spices over the mixture, stir to toss, and spread on the prepared baking sheet. Bake 20 minutes, stirring once halfway through baking.
Make the tzatziki sauce:
  1. Meanwhile, make the tzatziki sauce by combining all ingredients in a small bowl.
Assemble the pitas:
  1. Assemble the pitas by filling them with the chickpea mixture, tzatziki sauce, spinach, tomato, and/or feta.
Recipe Notes

Inspired by Live Eat Learn.

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