84 / WOMEN’S HEALTH SEPTEMBER 2019
BEYOND
BREAD
Bananas get
sweeter as they ripen,
making the older,
bruised beauts
the secret to baked
goods and this killer
curry too!
1 Tbsp olive oil
1 lb boneless,
skinless chicken
breasts, cut in
1½-inch pieces
Kosher salt and
pepper
2 large, overripe
bananas, halved
1 onion, quartered
2 cloves garlic
1 Tbsp curry powder
2 tsp ground
coriander
1 tsp dry mustard
Pinch of cayenne
1 15-oz can
low-sodium
chickpeas, rinsed
1 tsp grated lime zest
plus 1 Tbsp juice
Cooked rice
and cilantro,
for serving
Zucchini
Fritters
TOTAL: 40 MIN SERVES: 4
1½ lbs zucchini
Kosher salt and
pepper
2 scallions, finely
chopped
1 Tbsp grated lemon
zest plus 1 Tbsp
juice
½ cup cilantro,
chopped
1 large egg
½ cup whole-wheat
flour
½ tsp baking powder
2 Tbsp olive oil
½ cup Greek yogurt
Green salad, for
serving
- Grate zucchini into a
bowl using the large
holes of a box grater; toss
with ½ tsp salt and let sit
10 minutes. Squeeze out
moisture; return to bowl. - Add scallions, lemon
zest, half of cilantro, and
¼ tsp each salt and
pepper; toss to combine.
Mix in egg. In a bowl,
combine flour and baking
powder, then mix into
zucchini mixture. - Heat 1 Tbsp oil in a
large cast-iron skillet on
medium. Drop 6 scant-
¼-cup spoonfuls of
zucchini mixture into the
skillet, gently flattening.
Cook until golden brown,
2 to 3 minutes per side;
transfer to a rack. Repeat
with remaining Tbsp oil
and zucchini mixture.
4. Combine yogurt,
lemon juice, remaining
cilantro, and a pinch of
salt. Serve with fritters
and a salad, if desired.
Per serving: 194 cal, 10.5 g fat (2.5 g
sat), 9 g protein, 426 mg sodium,
19 g carb, 5.5 g sugars (0 g added
sugars), 4 g fiber
- Heat oil in a large Dutch oven on medium-high.
Season chicken with ¼ tsp each salt and pepper
and brown, 3 minutes per side; transfer to a bowl
and reduce heat to medium-low. - Meanwhile, in a food processor, pulse
bananas, onion, garlic, and spices until chopped.
Add to empty pot and cook, stirring, for 2
minutes. Add 1½ cups water and simmer 5
minutes. - Add chicken and chickpeas; simmer until
chicken is cooked through, 3 to 5 minutes. Stir in
zest and juice. Serve with rice and cilantro.
Per serving: 342 cal, 9 g fat (1 g sat), 32 g protein, 244 mg sodium,
35 g carb, 12 g sugars (0 g added sugars), 8 g fiber
Banana Chicken Curry
TOTAL: 30 MIN SERVES: 4