Starting 2022 Right and For Real! Three Recipes from Mona Dolgov
We weren’t surprised when Mona Dolgov’s Satisfy won the People’s Choice Award at the 2021 Readable Feast. Written by a nutritionist, it’s filled with just the kind of nutrient-dense, flavor-packed, celiac-friendly recipes that so many are clamoring for, especially at this time of year. When she offered to share a few recipes with our readers, we jumped at the chance.
–Rachel Caldwell, special projects editor
As we enter 2022, we all make resolutions of what we want to do to improve our lives. Improving our diet filled with local farm fresh produce is one that always comes up at the top of the list. The secret to reaching this goal is creating meals that are filled with an abundance of vegetables, as it naturally adds more fiber and nutrients, with fewer calories and less added sugar. This, of course, gets us to a healthier start for the new year.
Mona Dolgov, local Boston author of her new award-winning cookbook SATISFY focuses on adding more nutrient-dense ingredients (vegetables!), plant-based fats, and utilizing complex carbohydrates to make each recipe healthier and filling, and, of course, delicious. In addition, she adds her magic by creating spice blends and healthier “splashes and dashes” to add amazing flavor. The best part is that all of her recipes are complete meals (sides included) and are simple and quick to prepare.
Here are a few of her recipes to get you started toward a healthier 2022. They will soon become part of your new weekly repertoire!
Pecan Crusted Chicken with Butternut Squash
All images from Satisfy by Mona Dolgov
The chicken in this sheet pan meal is the “star of the show.” Instead of simple egg wash, I’ve added some Dijon mustard and a dab of honey for even more flavor before breading the chicken in breadcrumbs and chopped pecans for maximum texture. Don’t like pecans? Feel free to substitute ground almonds or pistachios! Small chicken breasts (about 3/4-inch thick) work best for this recipe. Many chicken breasts these days are approaching 12 ounces each, so I like to ask my butcher to cut them in half horizontally. The Brussels sprouts and butternut squash are roasted right alongside the chicken as the perfect way to complete this nutrient-dense and fiber-filled meal.
Serves 2
Olive oil spray
1 large egg
1 tablespoon Dijon mustard
1 teaspoon honey
⅓ cup gluten-free breadcrumbs
¼ cup finely chopped pecans
2 boneless, skinless chicken breasts (about 6-ounces each)
3 cups chopped butternut squash
3 cups Brussels sprouts, halved
½ teaspoon ground cinnamon
¼ teaspoon garlic powder
Salt and pepper
Preheat oven to 425°F. Line a sheet pan with aluminum foil and spray with olive oil spray. In a shallow bowl, whisk together egg, Dijon mustard and honey. In a separate bowl, combine breadcrumbs and chopped pecans.
Coat both sides of the chicken breasts in the egg mixture and then press into the breadcrumbs and pecans to create an even crust. Transfer to the prepared sheet pan and spray with a light coating of olive oil spray.
Arrange the butternut squash and Brussels sprouts on the sheet pan in a single layer and spray with olive oil spray. Season the squash with the ground cinnamon and the Brussels sprouts with the garlic powder. Lightly season all with salt and pepper.
Bake 20–22 minutes, flipping chicken and tossing vegetables halfway through, just until chicken is cooked throughout. For even more color on the chicken and vegetables, set the oven to broil in the last 2 minutes of cooking.
Serve chicken alongside or over top of the squash and Brussels sprouts.
Small chicken breasts (about ¾-inch thick) work best for this recipe. Many chicken breasts these days are approaching 12 ounces each, so I like to ask my butcher to cut them in half horizontally.
Honey Garlic Shrimp Stir-Fry
A couple of friends of mine from my community at Mona’s Kitchen requested this recipe as it is a healthy version of one of their favorite takeout dishes! The simple sauce is just the right amount of savory with a touch of honey for sweetness. The trick in limiting the amount of honey needed is filling the dish with tons of naturally-sweet snap peas, carrots, and tomatoes! Brown rice noodles are the perfect texture to accompany the crunch of the fresh veggies. Cook the brown rice noodles according to the package directions (some require boiling and others recommend soaking in hot water). This recipe is for you, Stephanie and Jill!
Serves 2
3 tablespoons coconut aminos or reduced-sodium tamari soy sauce
1 tablespoon honey
2 teaspoons minced garlic
1¼ teaspoons ground ginger
½ teaspoon crushed red pepper flakes
12 ounces large shrimp, peeled and deveined
2 teaspoons sesame oil
2 cups snap peas, trimmed and cut in half
8 ounces sliced mushrooms
¾ cup matchstick carrots
¾ cup cherry tomatoes, halved
1 cup cooked brown rice noodles
toasted sesame seeds, for garnish
In a small bowl, combine soy sauce, honey, garlic, ginger, and red pepper flakes to create a sauce.
Place shrimp in a food storage bag and pour in half of the sauce. Seal bag and refrigerate 15 minutes to marinate before cooking. Reserve the remaining sauce for cooking.
Heat sesame oil in a large skillet or wok over medium-high heat. Add shrimp and let cook 2 minutes on one side to lightly brown.
Flip shrimp and immediately add snap peas, mushrooms, and carrots. Reduce heat to medium and stir in the remaining half of the sauce and let cook, stirring constantly until vegetables are almost crisp tender, about 3 minutes.
Add tomatoes and cooked rice noodles and stir-fry one additional minute before serving garnished with toasted sesame seeds.
Very Veggie Quinoa Bowl
I am always looking for ways to cook and eat more “plant-forward” while being mindful of packing vegetables and whole grains into my meals. In this bowl, protein-packed quinoa is topped with an assortment of colorful vegetables that are “roasted” right in the air fryer. Roasted pepitas are sprinkled over the top for a bit of crunch, and balsamic glaze adds just a bit of acid and sweetness. It’s a meal packed with great phytonutrients and fiber!
Serves 2
2 carrots, chopped large
1½ cups broccoli florets
1½ cups cauliflower florets
1 cup baby bella mushrooms, halved
1 medium red bell pepper, seeded and chopped large
1 tablespoon olive oil
1 tablespoon Roasting Spice Blend (see below)
¼ teaspoon salt
¼ teaspoon pepper
1½ cups cooked quinoa
2 tablespoons roasted pepitas (shelled pumpkin seeds)
2 tablespoons balsamic glaze
Mona’s Roasting Spice Blend:
1½ tablespoons paprika
1 tablespoon turmeric
1 tablespoon crushed rosemary
½ tablespoon dried thyme
½ tablespoon garlic powder
½ tablespoon black pepper
Preheat air fryer at 400°F for 3 minutes before cooking.
In a large mixing bowl, toss carrots, broccoli, cauliflower, mushrooms, and bell pepper in olive oil, spice blend, salt and pepper.
Transfer the seasoned vegetables to the preheated air fryer and let cook 10–12 minutes, tossing halfway through.
Place ¾ cup of cooked quinoa into each of 2 serving bowls. Arrange an equal amount of the roasted vegetables over top each.
Sprinkle with pepitas and drizzle with balsamic glaze before serving.
Oven preparation:
The vegetables in this can also be roasted on a sheet pan in a 425°F oven for 12–14 minutes, flipping halfway through.
Mona Dolgov is a nutritionist, culinary expert, and cookbook author of SATISFY and The Perfect Portion Cookbook. She is also President and Founder of You Live Right, LLC, a boutique cookbook publisher focused on content for healthier living. Mona also runs online zoom healthy cooking classes monthly, and leads classes for organizations and corporate clients. Mona is recipient of the 2021 Readable Feast Cookbook People Choice Award, new contributor to WBZ News Radio Connoisseur Corner, and is nutrition and recipe expert for Philips Home Living, NA. She can be reached via her website www.monadolgov.com or at mona@youliveright.com.
This story appeared as an Online Exclusive in January 2022.
