cooking light, fresh fast food weeknight meals

CookingLight

freshfoodfast

weeknightmeals

welcomeBusyweekdayscallforlow-keyweeknightsandachancetorelaxandenjoyahome-cookeddinnerwithfamilyandfriends.That’swhywe’vecreatedCookingLightFreshFoodFastWeeknightMeals,acollectionofover2805-ingredient,15-minuterecipesguaranteedtotransformafewfreshingredientsintoatantalizingmeal—fast!Withthiscookbookinhand,you’llbearmedwithstrategicwaystocooksmarter,makethemostofyourprecioustime,and—bestofall—ensurethatyoureffortsdeliverincrediblydelightfuldishesnightafternight.

Eachhealthyrecipemeetsatleastoneofthesetwocriteria:Itrequiresfiveingredientsorless(excludingwater,cookingspray,salt,pepper,andoptionalingredients)oritcanbepreparedin15minutesorless.Andmanyfitthebillforboth!

Withinthesepages,we’llgiveyoutheinsidetrackaboutwhatquick-cookingingredientstopurchaseandwhichflavor-enhancingtechniquestousesothatyou’llneverhavetosacrificetasteandnutritiontosavetime.

Jam-packedwith140completemenusand25desserts—withamouthwateringphotoofeach—wehopethiscookbookwillbringexcitingnewrecipestoyourweeknightrepertoireandthatyouwilldiscoverhoweasyitcanbetomakehealthytastegreat!

TheCookingLightEditors

ContentsWelcome

SoupsAlwayssatisfying,thesesoupstastelikethey’vesimmeredalldayandaretheperfectquick-fixcomfort-foodsolution.

SandwichesSimplifydinnerwithheartyburgers,pitas,sandwiches,andwraps.TryTurkeyCobbSaladRoll-Ups,featuringrichavocado,orapressedsandwichslatheredwithhomemadepesto.

SaladsWithfreshseasonalproduce,thepossibilitiesareendlessforacrispandrefreshingmain-dishsalad.Turntotheserecipesforanappetizingdinnerorlunch-to-go.

MeatlessMainGrains,pastas,soyproducts,beans,eggs,andvegetablesarethefillingandversatilestarsofthesetempting,protein-packeddishes.

Fish&ShellfishTheultimate“fastfoods”—withshortcooktimesandflavorsthatarehardtobeat—thesedishesofferahealthyoptionforweeknightfare.

MeatsToppedwithrobustsauces,flavorfultoppings,andvibrantseasonings,youwon’tgowrongwiththisselectionofbeef,pork,andlamb.

PoultryWhetheryoustartwithacookedrotisseriechickenoraquick-cookingchickenbreast,thesedishescometogetherinaflash.

DessertsSatisfyyoursweettooth’scravingswithdecadentcakes,puddings,pies,tarts,parfaits,frostytreats,andfruitdesserts.

SuppertimeShortcuts

NutritionalAnalysis

MetricEquivalents

Soups

SmokyBlackBeanSoupwithAvocado-LimeSalsa

ZestySpinachSoup

FrenchOnionSoup

MoleChili

HamandButternutSquashSoup

Greens,Beans,andBaconSoup

JamaicanRedBeansandRiceSoup

SweetPeaSoupwithBacon

SweetPotatoSoupwithPancetta-RosemaryCroutons

SouthernCampStew

Chicken-Vegetable-BarleySoup

GingerChickenSoup

ChickenEggDropSoup

ChickenFlorentineSoup

SpicyChipotle-TurkeyChili

ProvençalFishStew

CoconutShrimpSoup

SmokyBlackBeanSoupwithAvocado-LimeSalsa

Therichavocadotoppingisthesecretingredientinthisrecipe.Itsoothestheslowburnfromthesmokychipotleheatandaddsaburstoffreshflavor.Prep:3minutes•Cook:15minutes

1(15-ounce)canblackbeans,rinsedanddrained

1cupwater

1(14.5-ounce)canfire-roasteddicedtomatoes,undrained1⁄2cupchipotlesalsa

1teaspoongroundcumin

Avocado-LimeSalsa

Reduced-fatsourcream(optional)

1.Placebeansinamediumsaucepan.Mashbeansslightlywithapotatomasher.Stirinwaterandnext3ingredients.Coverandbringtoaboiloverhighheat;reduceheat,andsimmer8minutes.Uncover,andcook2minutesoruntilsoupisslightlythickened.Ladlesoupevenlyintoeachof4bowls;topevenlywithAvocado-LimeSalsa,and,ifdesired,sourcream.Yield:4servings(servingsize:1cupsoupand1⁄4cupsalsa).

CALORIES172;FAT5.7g(sat0.9g,mono3.4g,poly0.8g);PROTEIN7.4g;CARB29.7g;FIBER11g;CHOL0mg;IRON3.1mg;SODIUM572mg;CALC60mg

Avocado-LimeSalsaPrep:5minutes

1cupdicedpeeledavocado

1lime

2tablespoonsfinelychoppedfreshcilantro1⁄8teaspoonsalt

1.Placeavocadoinasmallbowl.Graterindfromlimeandsqueezejuicetomeasure1⁄2teaspoonand1tablespoon,respectively;addtoavocado.Addcilantroandsalt.Tossgently.Yield:1cup(servingsize:1⁄4cup).

CALORIES55;FAT5.2g(sat0.8g,mono3.2g,poly0.7g);PROTEIN0.7g;CARB2.9g;FIBER1.7g;CHOL0mg;IRON0.4mg;SODIUM76mg;CALC5mg

ZestySpinachSoup

Gratedlemonrindbrightensthefreshflavorthisvegetariansoup.Foraneffortlessmeal,serveitwithCrostiniwithSun-DriedTomatoandWhiteBeanSpread.Prep:2minutes•Cook:13minutes

2teaspoonsoliveoil

11⁄2cupschoppedonion(1small)

2cupsorganicvegetablebroth

1cup(1⁄2-inch)dicedYukonGoldpotato

1⁄2teaspoonsalt

1⁄4teaspoonfreshlygroundblackpepper

1(6-ounce)packagefreshbabyspinach1⁄2cupreduced-fatsourcream,divided


1teaspoongratedlemonrind

1.Heatoilinalargesaucepanovermediumheat.Addonion;sauté3minutes.Addbrothandnext3ingredients.Coverandbringtoaboiloverhighheat;reduceheat,andsimmer8minutesoruntilpotatoisverytender,stirringoccasionally.Addspinach;coverandcook2minutesoruntilspinachwilts.

2.Placehalfofsoupand1⁄4cupsourcreaminablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.

Pourintoalargebowl.Repeatprocedurewithremainingsoupand1⁄4cupsourcream.

3.Poursoupevenlyinto4bowls.Topeachwithadollopofadditionalsourcream,ifdesired,and1⁄4teaspoonlemonrind.Yield:4servings(servingsize:1cupsoupand1⁄4teaspoonlemonrind).


servewith

CrostiniwithSun-DriedTomatoandWhiteBeanSpreadPrep:2minutes•Cook:8minutes

8(1⁄2-inch-thick)diagonally-cutbaguetteslices

1cupcannedcannellinibeans,rinsedanddrained

11⁄2tablespoonsextra-virginoliveoil

1tablespoonfreshlemonjuice1⁄4teaspooncrushedredpepper

2garliccloves,crushed1⁄4cupcoarselychoppeddrainedoil-packedsun-driedtomatohalves

1.Preheatovento350°.

2.Placebaguetteslicesonalargebakingsheet.Bakeat350°for8minutesoruntillightlytoasted.

3.Whilebaguetteslicestoast,placebeansandnext4ingredientsinablender;processuntilsmooth.Spread2tablespoonsbeanmixtureoneachbaguetteslice;sprinkleeachwith1⁄2tablespoonchoppedtomatoes.Yield:4servings(servingsize:2crostini).


FrenchOnionSoup

Traditionally,cheesetoasttopsaclassicbistro-styleFrenchonionsoup.However,wedecidedtoomititfromthisrichsoupandaddagourmetgrilledsandwichonthesideinstead.It’stheperfectaccompaniment.Prep:5minutes•Cook:25minutes

1tablespoonvegetableoil

3sweetonions,cutinhalfverticallyandthinlysliced(about13⁄4pounds)

5sprigsfreshthyme

2(14-ounce)cansfat-free,less-sodiumbeefbroth

1.HeatoilinalargeDutchovenovermedium-highheat.Addonionandthyme;coverandcook20minutes,stirringoccasionally.Stirinbroth;simmer4minutes.Removeanddiscardthyme.Yield:4servings(servingsize:11⁄4cups).

CALORIES103;FAT3.7g(sat0.5g,mono1.2g,poly1.7g);PROTEIN3.4g;CARB15g;FIBER1.8g;CHOL0mg;IRON0.6mg;SODIUM415mg;CALC41mg

servewith

Gruyère-ThymeGrilledCheeseSandwichesPrep:4minutes•Cook:6minutes3⁄4cup(3ounces)Gruyèrecheese

1teaspoonfreshthymeleaves

2teaspoonsDijonmustard

1⁄4teaspoonblackpepper

8(1⁄4-inch-thick)slicesItalianbread(about5ounces)

Butter-flavoredcookingspray

1.Combinefirst4ingredientsinabowl.Spreadfillingon4breadslices;topwithremainingbreadslices.

2.Heatalargenonstickskilletovermedium-highheat.Coattopsofsandwicheswithcookingspray.Arrangesandwiches,topsidedown,inpan.Coatsandwicheswithcookingspray.Cook2to3minutesoneachsideoruntilcheesemeltsandbreadisgoldenbrown.Yield:4servings(servingsize:1sandwich).


MoleChili

ChocolateisoftenaddedtosavoryMexicandishestocuttheheatandenrichtheflavor.Inthisrecipe,chocolateaddsrichnessanddeepensthecolorofthechiliwithoutmakingitsweet.Prep:1minute•Cook:14minutes

1poundgroundround

1cupchoppedonion(about1smallonion)

1garlicclove,minced

1(14.5-ounce)candicedtomatoes,undrained

1cupwater

2tablespoonschilipowder

1ouncesemisweetchocolate,coarselychopped


1teaspoonsalt1⁄2teaspoondriedoregano


Choppedfreshcilantro(optional)

1.Cookbeefinalargesaucepanovermedium-highheatuntilbrowned,stirringtocrumble.Drain,ifnecessary,andreturnbeeftopan.Addonionandgarlictopan;cook4minutesoruntiltender.Addtomatoesandremainingingredients;coverandsimmer7minutes.Serveimmediately.Topwithsourcreamandcilantro,ifdesired.Yield:6servings(servingsize:3⁄4cup).


servewith

JalapeñoCornBreadMiniMuffinsPrep:9minutes•Cook:17minutes3⁄4cupself-risingwhitecornmealmix

1⁄2cupfat-freebuttermilk

2tablespoonsmincedseededjalapeñopepper

11⁄2tablespoonscanolaoil

1largeegg

Cookingspray

1.Preheatovento425°.Lightlyspoonself-risingwhitecornmealmixintomeasuringcups;levelwithaknife,andplaceinalargebowl.Combinebuttermilk,jalapeñopepper,oil,andegginasmallbowl.Pourbuttermilkmixtureintocornmealmixture;stirjustuntilcombined.Coat12miniaturemuffincupswithcookingspray;spoonbatterevenlyintocups.Bakeat425°for17minutesoruntillightlybrowned.Removefrompansimmediately;servewarm.Yield:6servings(servingsize:2minimuffins).


HamandButternutSquashSoup

Celebratefallallyearlongwiththehelpoffrozenbutternutsquash.Complementthevelvetytextureofthissweet-savorysoupbyservingitwithwarm,crustybread.Prep:2minutes•Cook:8minutes

2(12-ounce)packagesfrozenbutternutsquash(suchasMcKenzie’s)

1cupfat-free,less-sodiumchickenstock

2tablespoonscinnamonsugar1⁄2teaspoonblackpepper

2teaspoonsoliveoil

11⁄2cupsdicedham(suchasCumberlandGap)

1tablespoonchoppedfreshrosemary

1.MicrowavepackagesofsquashatHIGH5minutesoruntilthawed.Combinesquashwithstock,cinnamonsugar,andpepperinalargemicrowave-safebowl.MicrowaveatHIGH3to5minutesoruntilthoroughlyheated.

2.Whilesquashmixturecooks,heatoilinalargenonstickskilletovermedium-highheat.Pathamdrywithpapertowels.Addhamtopan,andcook2minutesoruntillightlybrowned.Addrosemary,andcook1minute,stirringoccasionally.

3.Ladlesoupevenlyinto4bowls,andsprinklehamtoppingevenlyincenterofeachbowl.Yield:4servings(servingsize:about3⁄4cupsoupand3tablespoonshamtopping).

CALORIES185;FAT7.6g(sat1.2g,mono1.7g,poly3g);PROTEIN9.9g;CARB19.8g;FIBER2.6g;CHOL19mg;IRON2.2mg;SODIUM828mg;CALC55mg

choiceingredient

Chickenstock,availableincartonsorcans,isastapleingredientforquickcooking.Useitasafoundationforsoupsandsauces,andyou’llhaveadishwithrich,savoryflavorthat’sreadyinasnap.Besuretoreadthenutritionlabelbecausethesodiumandfatamountsvaryamongbrands.

Greens,Beans,andBaconSoup

Thisheartysoup,whichischock-fullofantioxidantsandfiberfromthekaleandbeans,pairswellwithacrunchysliceoftoastedciabatta.Lookforpackagesofprechoppedkaleintheproducesectionofyoursupermarket.Prep:3minutes•Cook:36minutes

3sliceslower-sodiumbacon,cutcrosswiseinto1⁄4-inchpieces

3cupspackedprechoppedkale

21⁄4cupswater

1(15-ounce)canno-salt-addedcannellinibeans,rinsedanddrained

1(14.5-ounce)canroastedgarlicchickenbroth

1cupfrozenchoppedonion1⁄4teaspoonblackpepper

Hotsauce(optional)

1.Cookbaconinalargesaucepanovermedium-highheat8minutesoruntilcrisp.Reserve2teaspoonsdrippingsinpan;discardexcessdrippings.

2.Addkaleandnext5ingredientstobaconanddrippingsinpan.Stirinhotsauce,ifdesired.Coverandbringtoaboiloverhighheat.Reduceheat,andsimmer25minutes.Serveimmediately.Yield:3servings(servingsize:12⁄3cups).

CALORIES200;FAT8.1g(sat3.3g,mono3.1g,poly1.1g);PROTEIN10.5g;CARB23.2g;FIBER5.5g;CHOL15mg;IRON2.9mg;SODIUM792mg;CALC

JamaicanRedBeansandRiceSoup

Thisquickrecipeisloadedwithbeansandrice,makingthissoupafillingone-dishmeal.Mashingthebeansslightlyaddsbody.Prep:3minutes•Cook:11minutes

2baconslices,cutcrosswiseintothinstrips1⁄2cupchoppedonion(1small)

2(14-ounce)cansfat-free,less-sodiumchickenbroth

2teaspoonsJamaicanjerkseasoning(suchasMcCormick)

1(16-ounce)canredbeans,rinsedanddrained(suchasBush’s)

1(8.8-ounce)packagemicrowaveableprecookedwhole-grainbrownrice(suchasUncleBen’sReadyRice)1⁄4cupchoppedfreshcilantro

1.Cookbaconandonioninalargesaucepanovermediumheat2minutes.

2.Whilebaconmixturecooks,placebrothinalargemicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH2minutes.

3.Addhotbrothandjerkseasoningtobaconmixture.Stirinbeans,mashingslightly.Cover;bringtoaboiloverhighheat.Uncover,reduceheat,andsimmer5minutes.Stirinrice;coverandsimmer3minutes.Ladlesoupevenlyinto4bowls;sprinklewithcilantro.Yield:4servings(servingsize:11⁄4cups).


servenoworlater

Makethisquicksoupahead,anddivideitintosmall,shallowcontainerswithlidstoensurequickcoolingintherefrigeratorandeasyportability.Usewithin3to4daysaftercooking,orfreezeforupto6months.Forsafetransporting,packthesoupinaninsulatedlunchbagwithgelpackstohelpkeepitcool.

SweetPeaSoupwithBacon

Half-and-halfandrefrigeratedpotatoesaddcreamy,richtexturetothissoup,whilethebaconprovidescrunchandsmokyflavor.Prep:5minutes•Cook:35minutes

6sliceslower-sodiumbacon

11⁄2cupsrefrigerateddicedpotatoeswithonions(suchasSimplyPotatoes)

4cupsfat-free,less-sodiumchickenbroth

1(16-ounce)packagefrozenpetitegreenpeas1⁄2cupfat-freehalf-and-half


1.CookbaconinalargeDutchovenovermedium-highheat8minutesoruntilcrisp.Drainbacononapapertowel;crumble.Reserve2tablespoonsdrippingsinpan;discardexcessdrippings.

2.Addpotatoestodrippingsinpan,andsauté5minutesoruntilslightlybrown.Addbrothandpeastopan;bringtoaboil.Cover,reduceheattomedium-low,andsimmer15minutes.Place41⁄2cupssoupinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Returnpureedsouptopan;addhalf-and-halfandpepper.Heat4minutesoruntilthoroughlyheated.Ladlesoupevenlyinto6bowls,andtopevenlywithcrumbledbacon.Yield:6servings(servingsize:1cupsoupand1tablespoonbacon).

CALORIES194;FAT7.9g(sat2.8g,mono3.4g,poly1g);PROTEIN9.7g;CARB

20g;FIBER4g;CHOL13mg;IRON1.4mg;SODIUM673mg;CALC31mg

SweetPotatoSoupwithPancetta-RosemaryCroutons

Tosavetime,usecubedpeeledsweetpotatofromtheproducedepartmentofyoursupermarket.Prep:12minutes•Cook:28minutes1⁄4cupfinelychoppedpancetta(about11⁄2ounce)

2cupschoppedsweetonion

4cupscubedpeeledsweetpotato(2medium)

1(12-ounce)canlow-fatevaporatedmilk

2cupswater1⁄4teaspoonsalt


Pancetta-RosemaryCroutons

1.CookpancettainalargeDutchovenovermedium-lowheat4minutesuntilgoldenbrownandcrisp.Addonion;cook5minutes,stirringoccasionally.Addsweetpotatoandnext4ingredients.Coverandbringtoaboil.Cover,reduceheat,andsimmer15minutes.Place3cupssoupinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Pourblendedsoupintoalargebowl.Repeatprocedurewithremainingsoup.Stirsouptoblend.Ladlesoupevenlyinto6bowls;sprinklewithPancetta-RosemaryCroutons.Yield:6servings(servingsize:1cup).

CALORIES251;FAT7.5g(sat3.6g,mono1.5g,poly1.2g);;PROTEIN9.8g;CARB36.2g;FIBER3.7g;CHOL22mg;IRON1.5mg;SODIUM630mg;CALC198mg

Pancetta-RosemaryCroutonsPrep:3minutes•Cook:13minutes1⁄3cupfinelychoppedpancetta(about2ounces)

2cups(1-inch)cubedsourdoughbread

1teaspoonchoppedfreshrosemary

1.Cookpancettainanonstickskilletovermedium-lowheat4minutesoruntilgoldenbrownandcrisp.Removepancettafromskillet;drain.Cookbreadcubesindrippingsinpan,stirringfrequently,7minutesoruntilgoldenandcrisp.Stirinrosemary;cook1minute.Stirpancettaintobreadcubes.Yield:6servings(servingsize:about1⁄3cup).

CALORIES80;FAT3.5g(sat1.4g,mono1g,poly1g);PROTEIN3.1g;CARB9.3g;FIBER0.6g;CHOL7mg;IRON0.8mg;SODIUM263mg;CALC18mg

SouthernCampStew

ThisheartydishisreminiscentofBrunswickstew,aSoutherncomfort-foodfavoritemadewithpork,beef,andchicken.Inthisversion,weoptedtoonlyusechickentokeeptheingredientlistshortandthepreparationquick.Prep:2minutes•Cook:13minutes

11⁄2cupsfrozenwhole-kernelcorn

1cupchickenstock(suchasSwanson)

2tablespoonswhitevinegar

1tablespoonlightbrownsugar1⁄4cupno-salt-addedtomatopaste

1(14.5-ounce)canno-salt-addeddicedtomatoes

1(15.25)canmedium-sizegreenlimabeans,rinsedanddrained

2teaspoonshotsauce(optional)

1smallrotisseriechicken

1.Combinefirst7ingredientsandhotsauce,ifdesired,inalargeDutchoven.Coverandbringtoaboil;reduceheat,andsimmer6minutes.

2.Whilesoupsimmers,skinandbonechicken.Shredchickentomeasure31⁄2cups;addchickentosoup.Cook3minutes.Yield:6servings(servingsize:1cup).

CALORIES225;FAT2.9g(sat0.8g,mono1g,poly0.7g);PROTEIN27g;CARB23.8g;FIBER5g;CHOL60mg;IRON2.4mg;SODIUM257mg;CALC38mg

choiceingredient

Tomatopasteisarichlyflavoredtomatocon-centratemadefromripenedtomatoesthathavebeencookedforseveralhours,strained,andreduced.Thefinalproductisathickredpastethat’sperfectforaddingdepthofflavortosoupsandsauces.Thisrecipecallsforasmallamount,soyou’llhavesomepasteleftover.Tofreezetheremainingpaste,spoonitbythetablespoonontoabakingsheet,andfreeze.Removethefrozenpastefromthebakingsheet,andstoreinaheavy-dutyplasticfreezerbag.Itwillalreadybemeasuredandreadyforyournextrecipe.

Chicken-Vegetable-BarleySoup

Warmuponacoldwinterdaywithabowlofthissimpleandhealthfulsoup.It’srichinfiber,potassium,andmagnesium—allofwhichprotectagainstheartdisease.Servethissoupwithtoastedslicesofcheese-toppedbâtarde,asmallFrenchbreadloaf.Prep:5minutes•Cook:21minutes•Other:5minutes


2cupsshreddedrotisseriechickenbreast1⁄2teaspoonkoshersalt


1(16-ounce)packagefrozenvegetablesoupmixwithtomatoes3⁄4cupquick-cookingbarley

2cupschoppedbaggedbabyspinachleaves

1.Combinefirst5ingredientsinalargeDutchoven.Coverandbringtoaboil.Stirinbarley;cover,reduceheat,andsimmer10minutes,stirringoccasionally.Removefromheat;stirinspinach,andletstand5minutes.Yield:8servings(servingsize:about1cup).


servewith

GarlicCheddarToast

Prep:2minutes•Cook:8minutes

1cup(4ounces)shreddedreduced-fatsharpcheddarcheese

1tablespoonlightmayonnaise1⁄2teaspoonchoppedfreshoregano

2garliccloves,minced

1(8-ounce)multigrainbâtarde,cutdiagonallyinto16slices


2.Combinefirst4ingredients.Topbreadsliceswithcheesemixture.Placeonabakingsheet.Bakeat400°for8minutesoruntilcheesebrownsandbreadislightlytoasted.Yield:8servings(servingsize:2slices).


GingerChickenSoup

PonzusauceaddssubtlesaltinesstothisAsian-inspiredsoup.Ponzu,atraditionalJapanesesauce,ismadewithlemonjuiceorricevinegar,soysauce,andmirin.Prep:1minute•Cook:14minutes

1tablespoondarksesameoil

2tablespoonsfinelychoppedfreshpeeledginger

6garliccloves,sliced

2cupsdicedcookedchickenbreast

4cupschickenstock(suchasSwanson)

2tablespoonsponzusauce(suchasKikkoman)

4cupsthinlyslicedbokchoy

1cupdiagonallyslicedgreenonions

1.HeatoilinaDutchovenovermedium-lowheat.Addgingerandgarlic;sauté1minute.Addchickenandnext3ingredients.Bringtoaboiloverhighheat.Reduceheatandsimmer,uncovered,5minutes.Stiringreenonions.Ladlesoupevenlyinto6bowls.Yield:6servings(servingsize:about1cupsoup).


servewith

CrispySesameWontonsPrep:6minutes•Cook:7minutes

1teaspoonsugar

2teaspoonsponzusauce(suchasKikkoman)

1teaspoonricevinegar

1teaspoondarksesameoil

12wontonwrappers,stackedandcutdiagonallyintotriangles

Cookingspray

1tablespoonsesameseeds


2.Combinefirst4ingredients.Arrangewontonwrappersonalargebakingsheetcoatedwithcookingspray.Brushwontonsevenlywithoilmixture;sprinklewithsesameseeds.

3.Bakeat400°for5to7minutesoruntillightlybrownedandcrisp.Yield:6servings(servingsize:4crisps).


ChickenEggDropSoup

Eggdropsoupisnotedforitsstrandsofshreddedegg.Toachievethischaracteristiclookandtexture,makesureyoublendtheeggmixturewell,andstiritslowlyintothebroth.Prep:4minutes•Cook:9minutes

31⁄2cupsfat-free,less-sodiumchickenbroth

11⁄2tablespoonsreduced-sodiumsoysauce

2tablespoonscornstarch1⁄4teaspoonfreshlygroundblackpepper

1tablespoonwater

1largeegg

1largeeggwhite

2cupschoppedcookedchickenbreast(about8ounces)1⁄4cupchoppedgreenonions(about2)

1tablespoondarksesameoil1⁄4cupchoppedcilantro(optional)

1.Combinebrothandsoysauceinamediumsaucepan.Bringtoaboiloverhighheat.Whilebrothmixturecomestoaboil,combinecornstarch,pepper,andwaterinsmallbowl,stirringwithawhiskuntilsmooth.Graduallywhiskcornstarchmixtureintobrothmixture.Reduceheat,andsimmer,stirringfrequently,1minuteoruntilsoupisslightlythickened.

2.Combineeggandeggwhite,stirringwithawhiskuntilblended.Slowlyaddeggmixturetosoup,stirringgently.Addchicken,greenonions,andsesameoil;cook1minuteoruntilthoroughlyheated.

3.Ladlesoupevenlyinto4bowls;garnishwithcilantro,ifdesired.Yield:4servings(servingsize:11⁄4cups).

CALORIES203;FAT7g(sat1.5g,mono2.7g,poly2.1g);PROTEIN27.3g;CARB5.9g;FIBER0.2g;CHOL105mg;IRON1.1mg;SODIUM810mg;CALC23mg

servewith

AsianSlawPrep:6minutes1⁄4cupreduced-fatmayonnaise

1tablespoonreduced-sodiumsoysauce


4cupspackaged3-colorcoleslaw(suchasFreshExpress)1⁄2cupchoppedfreshcilantro

1.Combinefirst3ingredientsinamediumbowl,stirringwithawhisk.Addcoleslawandcilantro;tosswell.Yield:4servings(servingsize:3⁄4cup).


ChickenFlorentineSoup

Roundoutthisrusticone-dishmealwithwarmcrustybread,anduseittosoakuptherichlyflavoredbroth.Orzomakesafinesubstitutefortheditalini.Prep:2minutes•Cook:13minutes1⁄2cupuncookedditalini(veryshorttube-shapedmacaroni)

11⁄4poundsskinless,bonelesschickenthighs,chopped


1cupwater

1(14.5-ounce)candicedtomatoeswithbasil,garlic,andoregano

1(6-ounce)packagefreshbabyspinach

2tablespoonscommercialpesto1⁄4teaspoonfreshlygroundblackpepper

GratedfreshParmesancheese(optional)

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Setaside.

2.Whilepastacooks,combinechicken,broth,andwaterinalargeDutchoven.Coverandbringtoaboil.Reduceheat,andsimmer3minutesoruntilchickeniscooked.Removechickenwithaslottedspoon;keepwarm.Stirintomatoes;cook1minuteoruntilthoroughlyheated.Stirinspinach;cook2minutesoruntilspinachwilts.Addcookedchickenandpastatopan;cook1minuteoruntilthoroughlyheated.Stirinpestoandpepper.Ladlesoupevenlyinto6bowls,andsprinklewithParmesancheese,ifdesired.Yield:6servings(servingsize:11⁄2cups).

choiceingredient

Packagedfreshbabyspinach,foundinyourgrocer’sproducesection,canbearealtime-saverwhenpreparingweeknightmeals.There’snoneedtotrimthestemsfromthetenderleaves,andtheirsmallsizeeliminatestheneedtochopthem.

SpicyChipotle-TurkeyChili

Addheatandsmokinesstothisrobustchiliwithahintofchipotlechilipowder.ThisSouthwesternseasoningismadebygrindingsmoke-driedjalapeñosintoapowder.Lookforitinthespiceaislealongwithregularchilipowder.Prep:5minutes•Cook:10minutes


1poundgroundturkey

1largepoblanopepper,seededandfinelychopped

2cupswater

1teaspoonchipotlechilipowder(suchasSpiceIslands)

2(16-ounce)canspintobeans,rinsedanddrained

1(16-ounce)jarmildsalsa

Shreddedcheddarcheese(optional)

1.Heatoilinamediumsaucepanovermedium-highheat.Addturkeyandpoblanopepper;cook5minutesoruntilturkeyisbrowned;stirtocrumble.Stirinwaterandnext3ingredients.Coverandbringtoaboil.Mashbeanslightlywithapotatomasheruntilsoupisslightlythickened;ladleevenlyinto6bowls.Garnishwithcheddarcheese,ifdesired.Yield:6servings(servingsize:11⁄3cups).


servewith

CornMuffinsPrep:5minutes•Cook:15minutes

1cupself-risingwhitecornmealmix(suchasWhiteLily)1⁄2cupplainnonfatyogurt

1largeegg

1tablespooncanolaoil1⁄2cupfrozenwhole-kernelcorn

Cookingspray


2.Place6muffincupsinovenwhileitpreheats.Placecornmealmixinamediumbowl,andmakeawellincenter.Combineyogurt,egg,andoilinabowl,stirringwellwithawhisk;stirincorn.Addyogurtmixturetocornmealmix,stirringjustuntilmoist.

3.Removemuffincupsfromoven;coatwithcookingspray.Spoonbatterevenlyintocups.Coatbatterwithcookingspray.Bakeat425°for15minutesoruntillightlybrowned.Yield:6muffins(servingsize:1muffin).

CALORIES122;FAT3.8g(sat0.4g,mono2g,poly1.3g);PROTEIN3.7g;CARB19.8g;FIBER1.7g;CHOL30mg;IRON0.9mg;SODIUM310mg;CALC57mg

ProvençalFishStew

Ifyou’reconcernedaboutthegrouperoverpoweringthelight,freshtasteofthisstew,youcanresteasy.Grouperisamildfish,anditquicklyabsorbstheflavorswithwhichitisseasoned.Waituntilthelast3minutestoaddtheshrimpandfish;theydon’tneedtocooklong.Prep:4minutes•Cook:11minutes

1teaspoonoliveoil

11⁄4cupschoppedleek

1⁄2cupchoppedfennelbulb

1garlicclove,minced

1(14.5-ounce)candicedtomatoes

11⁄4cupsorganicvegetablebroth

1⁄4cupdrywhitewine

3tablespoonschoppedfreshparsley,divided

6ouncesgrouperorotherfirmwhitefish,cutinto11⁄2-inchpieces

1⁄4poundpeeledanddeveinedmediumshrimp

Parsleysprigs(optional)

1.HeatoilinalargeDutchovenovermedium-highheat.Addleek,fennel,andgarlictopan;sauté4minutesoruntiltender.Stirintomatoes,broth,wine,and1tablespoonparsley;bringtoaboil.Addfishandshrimp;cook3minutesoruntil

done.Sprinklewithremaining2tablespoonsparsley,andgarnishwithparsleysprigs,ifdesired.Yield:4servings(servingsize:11⁄4cups).


choiceingredient

Fennel,anaromaticplantnativetotheMediterraneanregion,haslicorice-likeflavorandisdeliciousraworcooked.Choppedandsautéed,thefennelbulbaddsbodyandrichflavortosoups.Lookforsmall,heavy,whitebulbsthatarefirmandfreeofcracks,browning,ormoistareas.Storefennelbulbsinaperforatedplasticbagintherefrigeratorforupto5days.

CoconutShrimpSoup

Lightcoconutmilkaddssubtleflavortothisspicysoupfortwo.Useavegetablepeelertoremovethestripofrindfromthelime,butbecarefultoavoidthebitterwhitepith.Prep:3minutes•Cook:6minutes

1cuplightcoconutmilk

1cupwater1⁄2teaspoonredcurrypaste

1⁄4teaspoonsalt

1(2x1⁄2–inch)striplimerind

3⁄4poundpeeledanddeveinedlargeshrimp

1⁄4cupjulienne-cutfreshbasil

1.Combinefirst5ingredientsinalargesaucepan,stirringwithawhisk.Bringtoaboilovermedium-highheat.Addshrimp;cover,reduceheattomedium,andcook3minutesoruntilshrimpturnpink.Removeanddiscardlimerind;stirinbasil.Yield:2servings(servingsize:12⁄3cups).


servewith

EdamameSaladPrep:5minutes

1cupfrozenshellededamame3⁄4cupfrozenpetitecornkernels

1⁄4cupchoppedredonion

1tablespoonchoppedfreshparsleyorcilantro

11⁄2tablespoonslightoliveoilvinaigrette

1.Placeedamameandcorninacolander,andrinseundercoolrunningwatertothaw;drainwell.Combineedamame,corn,redonion,parsleyorcilantro,andvinaigretteinamediumbowl;tosswelltocoat.Serveimmediately,orcoverandchilluntilreadytoserve.Yield:2servings(servingsize:1cup).

CALORIES152;FAT5.6g(sat0.2g,mono1.5g,poly3.9g);PROTEIN8g;CARB19.9g;FIBER1.4g;CHOL0mg;IRON1.4mg;SODIUM95mg;CALC43mg

Sandwiches

TunaFlorentineSandwicheswithLemon-CaperVinaigrette

Open-FacedAvocado-BaconTunaMelt

TilapiaSandwichwithGreekTapenade

Open-FacedSalmonBLTs

ShrimpRolls

PortobelloMeltswithSmokyRedPepperMayo

RoastedTomatoandGoatCheeseBaguettewithParsleyAïoli

BlueCheeseandPearSandwiches

MargheritaPiadine

MediterraneanFlatbreadSandwiches

BlackPepperSirloinWrapwithKickin’ChipotleSpread

Sweet-SpikedPorkSandwiches

PressedItalianSandwichwithPesto

PulledChickenSandwicheswithWhiteBarbecueSauce

SouthwesternChickenLettuceWrapswithSpicyChipotleDippingSauce

GreekChickenSaladPitas

AvocadoChickenSaladSandwiches

GrilledChicken,Pear,andArugulaWrapwithCranberryVinaigrette

GrilledChickenandTomatoPestoBaguettes

TurkeyCobbSaladRoll-Ups

Sun-DriedTurkeyBurgerswithBasilAïoli

TunaFlorentineSandwicheswithLemon-CaperVinaigrette

Freshbasilleavesandahomemadelemon-capervinaigrettelendavibrantItalianflairtothiseasysandwich.Forasimple,sweet-yet-healthfulaccompaniment,servewithjuicyredgrapes.Prep:4minutes•Cook:3minutes

1(12-ounce)canalbacoretunainwater,drainedandflaked

11⁄2cupsbaggedbabyspinachleaves

1cupfreshbasilleaves

Lemon-CaperVinaigrette

8(1.5-ounce)multigrainbreadslices(suchasArnoldHealthyMultigrain),toasted

1.Combinefirst4ingredients;tosswell.Spoontunamixtureevenlyovereachof4toastedbreadslices.Topwithremainingbreadslices.Yield:4servings(servingsize:1sandwich).


Lemon-CaperVinaigrettePrep:4minutes

3tablespoonsfreshlemonjuice

21⁄2tablespoonsmincedshallots(1small)

1tablespoondrainedcapers

1tablespoonoliveoil1⁄2teaspoonfreshlygroundblackpepper

1⁄2teaspoonDijonmustard

1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:1⁄2cup(servingsize:2tablespoons).


Open-FacedAvocado-BaconTunaMelt

Shortenthepreptimebybakingthesweetpotatofrieswhileyoumakethesandwiches.Thenaddtheassembledsandwichestothebakingsheetusedforthepotatoesduringthelast2minutesofcookingsothateverythingisreadyatthesametime.Prep:13minutes•Cook:2minutes


3tablespoonslightmayonnaise1⁄8teaspoonblackpepper

4(1-ounce)sliceswholewheatbread,toasted

4center-cutbaconslices,cookedandhalved1⁄4avocado,thinlysliced

4(0.74-ounce)slicesreduced-fatSwisscheese(suchasSargento)


2.Combinefirst3ingredientsinabowl.Spoontunamixtureevenlyovertoastedbreadslices.Toptunamixtureevenlywithbacon,avocado,andcheese.Placesandwichesonabakingsheet.

3.Bakeat425°for2minutesoruntilcheesemelts.Yield:4servings(servingsize:1sandwich).


servewith

SpicySweetPotatoFriesPrep:2minutes•Cook:16minutes

21⁄2cupsfrozensweetpotatofries

Butter-flavoredcookingspray1⁄4koshersalt

1⁄8teaspoongroundredpepper


2.Placepotatoesinasinglelayeronalargebakingsheetcoatedwithcookingspray.Coatpotatoeswithcookingspray.

3.Bakeat425°for16minutesoruntilcrispandgolden.

4.Combinesaltandgroundpepperinasmallbowl.Removefriesfromoven,andsprinklewithsaltmixture.Yield:4servings(servingsize:1⁄2cup).

CALORIES202;FAT8.2g(sat1.7g,mono3.7g,poly2.3g);PROTEIN2.7g;CARB32.1g;FIBER4.1g;CHOL0mg;IRON1mg;SODIUM304mg;CALC54mg

TilapiaSandwichwithGreekTapenade

Mâche,alsoknownaslamb’slettuceorcornsalad,isatendergreenwithatangy,nuttyflavor.Lookforitintheproducesectionatyoursupermarket.Useaminichopper—ortakeyourtimeusingalargechef’sknife—tofinelychoptheolives,roastedpeppers,andoreganofortheGreekTapenadebeforeyouspreadthemixtureoverthetoastedbread.Prep:8minutes•Cook:6minutes

GreekTapenade

2(6-ounce)tilapiafillets1⁄8teaspoonsalt

1⁄8teaspooncoarselygroundblackpepper

Cookingspray

4(0.8-ounce)slicescrustyChicago-styleItalianbread(about1⁄2inchthick),toasted

2⁄3cupmâche

4tomatoslices

1.PrepareGreekTapenade;setaside.

2.Sprinklefilletsevenlywithsaltandpepper.Heatalargenonstickovermedium-highheat;coatpanwithcookingspray.Addfish;cook2to3minutesoneachsideoruntilfishflakeseasilywhentestedwithafork.

3.Spreadabout1tablespoonGreekTapenadeoneachbreadslice.Topeachof2sliceswith1fillet,2tomatoslices,1⁄3cupmâche,andremainingbreadslices.Yield:2servings(servingsize:1sandwich).

CALORIES347;FAT8.9g(sat3g,mono3.4g,poly1.7g);PROTEIN39.9g;CARB26g;FIBER1.6g;CHOL93mg;IRON3mg;SODIUM768mg;CALC113mg

GreekTapenadePrep:5minutes

2tablespoonschoppedpittedkalamataolives

2tablespoonscrumbledfetacheese

1tablespoonchoppedbottledroastedredbellpeppers1⁄2teaspoongratedlemonrind

1teaspoonfreshlemonjuice1⁄2teaspoonchoppedfreshoregano

1.Placeallingredientsinaminifoodprocessor;pulse2or3timesoruntilminced.Yield:2servings(servingsize:21⁄2tablespoons).


Open-FacedSalmonBLTs

FreshsalmonandatangydillspreaddressuptheconventionalBLT.You’llneedaknifeandforktohandlethisheartysandwich.Tosavetime,toastthebreadsliceswhilethefishcooks.Prep:5minutes•Cook:10minutes

8slicesprecookedhickory-smokedbacon(suchasJimmyDean)

2(6-ounce)salmonfillets(about1inchthick)1⁄4teaspoonfreshlygroundblackpepper,divided

Cookingspray1⁄4cuplightmayonnaise

11⁄2tablespoonsfreshlemonjuice

11⁄2teaspoonsmincedfreshdill

4(1-ounce)slicesdiagonallycutFrenchbread,toasted

4greenleaflettuceleaves

4slicestomato,cutinhalf

1.Preheatbroiler.

2.Microwavebaconslicesaccordingtopackagedirections;setaside.

3.Whilebaconcooks,sprinklefishwith1⁄8teaspoonpepper.Placefish,skinsidesdown,onabroilerpancoatedwithcookingspray.Broil10to13minutesoruntilfishflakeseasilywhentestedwithafork.Removeskinfromfish,andcutfishinto

chunks.

4.Whilefishcooks,combinemayonnaise,lemonjuice,dill,andremaining1⁄8teaspoonpepper.Spread1tablespoondillmayonnaiseoneachFrenchbreadslice;topwith1lettuceleaf,2tomatohalves,2slicesbacon,andone-fourthofsalmonchunks.Drizzleremainingdillmayonnaiseevenlyovereachsandwich.Yield:4servings(servingsize:1sandwich).

CALORIES331;FAT15.6g(sat3,mono4.8g,poly5.7g);PROTEIN24.9g;CARB21.4g;FIBER1.3g;CHOL55mg;IRON1.7mg;SODIUM505mg;CALC31mg

servewith

TomatoandCucumberSaladPrep:5minutes

1cupcherrytomatoes,halved

2smallsaladcucumbers,sliced1⁄2cupcoarselychoppedyelloworgreenbellpepper

1⁄2cuplightredwinevinaigrette


1.Combineallingredientsinamediumbowl;tosswell.Coverandchilluntilreadytoserve.Yield:4servings(servingsize:3⁄4cup).


ShrimpRolls

We’vechosenatraditionalhotdogbunforthissandwich.However,forvariety,youcanalsouseaflourtortilla.Placealettuceleafonan8-inchtortilla,spoontheshrimpmixtureontothelettuce,andthenrollupthetortilla.Securetherollwitharoundwoodenpick,andcutitinhalf.Prep:10minutes

1smalllemon1⁄4cuplightmayonnaise

2tablespoonschoppedgreenoniontops3⁄4poundchoppedcookedshrimp

1⁄2cupfinelychoppedcelery

4(1.5-ounce)white-wheathotdogbuns

4Bostonlettuceleaves

1.Grate1⁄2teaspoonlemonrindfromlemon.Squeezelemontomeasure11⁄2tablespoonsjuice.Combinelemonrind,juice,mayonnaise,andgreenonionsinalargebowl.Addshrimpandcelery;tossgently.

2.Topeachbunwith1lettuceleaf.Spoonshrimpmixtureevenlyontolettuceleaves.Serveimmediately.Yield:4servings(servingsize:1sandwich).

CALORIES220;FAT7.4g(sat1g,mono1.2g,poly3.4g);PROTEIN23.1g;CARB20.7;FIBER4.5g;CHOL171mg;IRON5.5mg;SODIUM514mg;CALC296mg

servewith

Pear-KiwiSaladPrep:6minutes

2tablespoonslimejuice

1tablespoonfinelychoppedfreshmint

1tablespoonhoney

2cupsslicedpear(about2pears)

13⁄4cupspeeled,slicedkiwi

1.Combinelimejuice,mint,andhoneyinamediumbowl,stirringwithawhisk.Addpearandkiwi;tossgently.Yield:4servings(servingsize:3⁄4cup).

CALORIES113;FAT0.5g(sat0g,mono0.1g,poly0.2g);PROTEIN1.3g;CARB29.2g;FIBER5g;CHOL0mg;IRON0.4mg;SODIUM4mg;CALC36mg

PortobelloMeltswithSmokyRedPepperMayo

SmokyRedPepperMayoandmeltedcheesetransformthisgrilledmushroomsandwichintotheperfectweeknightdinner.Makesomeextramayotodressupothersandwiches;storeitintherefrigeratorforupto1week.Prep:7minutes•Cook:10minutes

4largeportobellomushroomcaps

Oliveoil–cookingspray

4(0.7-ounce)part-skimmozzarellaslices

2tablespoonsshreddedParmigiano-Reggianocheese

SmokyRedPepperMayo

4(1.5-ounce)whole-grainwhitesandwichthins(suchasArnold)

1.Preparegrill.

2.Coatbothsidesofmushroomcapswithcookingspray.Placemushroomcaps,gillsidedown,ongrillrackcoatedwithcookingspray.Grill5minutes;turnmushroomsover,andtopevenlywithcheeses.Grill5minutesoruntilcheesesmelt.

3.Spread21⁄2tablespoonsSmokyRedPepperMayoevenlyoncutsidesofeachsandwichthin.Placeamushroomcap,cheesesideup,onbottomofeachsandwichthin.Topwithsandwichthintops.Yield:4servings(servingsize:1sandwich).

CALORIES329;FAT17.6g(sat5.5g,mono4.3g,poly5.4g);PROTEIN15.6g;

CARB29.6g;FIBER7.4g;CHOL28mg;IRON1.8mg;SODIUM680mg;CALC288mg

SmokyRedPepperMayoPrep:4minutes1⁄2cuplightmayonnaise

2tablespoonschoppedbottledroastedredbellpepper

1teaspoonfreshlemonjuice1⁄2teaspoonsmokedpaprika

1⁄2teaspoonmincedgarlic

1.Combineallingredientsinasmallbowl.Yield:10tablespoons(servingsize:21⁄2tablespoons).


choiceingredient

Roundsandwichthinsareatastyalternativetoregularslicedbread.Eachservingcontains100caloriesand5gramsoffiber,whichiscomparabletoasinglesliceofbread.

RoastedTomatoandGoatCheeseBaguettewithParsleyAïoli

Roastingthetomatoesandpeppersintensifiestheirnaturalsweetness,whichisthekeytothissimplesandwich’srobustflavor.Roundoutyourmealbyaddingcrispysweetpotatochips.Prep:7minutes•Cook:12minutes

8(1⁄2-inchthick)sliceslargebeefsteaktomatoes

1largeyellowbellpepper,quarteredlengthwise

1(10-ounce)whole-grainbaguette,halvedlengthwise

4ouncesgoatcheese,crumbled

ParsleyAïoli

1.Preheatbroiler.

2.Placetomatoslicesandbellpepperonabakingsheetlinedwithfoil.Broil10minutesoruntilbellpepperischarred.Cutbellpeppercrosswiseintothinstrips.

3.Placebaguettehalvescutsidesuponabakingsheet.Broil2minutesoruntillightlytoasted.

4.Arrangetomatoslicesinasinglelayerontopofcutsideofbottomhalfoftoastedbaguette.Toptomatoslicesevenlywithgoatcheeseandpepperstrips.

5.SpreadParsleyAïolioncutsideoftophalfoftoastedbaguette.Toppepperstripswithtophalfofbaguette.Cutcrosswiseinto4equalportions.Yield:4servings(servingsize:1sandwich).



ParsleyAïoliPrep:4minutes

1cupfreshparsleyleaves

1garlicclove,crushed

1teaspoonextra-virginoliveoil

1teaspoonDijonmustard1⁄4cupfat-freemayonnaise


1.Placeallingredientsinafoodprocessor;processuntilblended.Yield:1⁄3cup(servingsize:about1tablespoon).


BlueCheeseandPearSandwiches

This“saladandsandwichinone”featuresaheartysliceofpeasantbreadtoppedwithsweetpears,pungentbluecheese,andpepperywatercress.Lookforartisanpeasantbreadinthebakeryatyoursupermarket.Prep:4minutes•Cook:6minutes

4(11⁄2-ounce)slicespeasantbread

Cookingspray

11⁄3cupscoarselychoppedwatercress

2teaspoonsoliveoil1⁄8teaspoonsalt


2mediumpears,thinlysliced1⁄2cup(2ounces)crumbledbluecheese

1.Preheatbroiler.

2.Placebreadslicesonabakingsheet.Coateachslicewithcookingspray;broil2minutesoneachsideoruntillightlytoasted.

3.Whilebreadcooks,combinewatercress,oliveoil,salt,andpepperinasmallbowl;tossgently.

4.Placepearslicesevenlyonbreadslices;topwithbluecheese.Broil2to3minutesoruntilcheesemelts.Removefromoven;topwithwatercressmixture.Serveimmediately.Yield:4servings(servingsize:1sandwich).

CALORIES211;FAT6.9g(sat3g,mono2.8g,poly0.4g);PROTEIN7.5g;CARB31.7g;FIBER2.5g;CHOL11mg;IRON1.2mg;SODIUM506mg;CALC139mg

servewith

WhiteBalsamic–DillPastaSaladPrep:2minutes•Cook:14minutes

2cupsuncookedfarfalle(bowtiepasta)

2tablespoonswhitebalsamicvinegar

1tablespoonoliveoil1⁄8teaspoonsalt


1⁄2cupprechoppedtricolorbellpeppermix

1tablespoonchoppedfreshdill

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Rinseundercoldwateruntilcool;drainwell.

2.Whilepastacooks,combinevinegarandnext3ingredientsinamediumbowl,stirringwithawhisk.Addpasta,bellpeppermix,anddill,andtosswell.Yield:4servings(servingsize:3⁄4cup).

CALORIES196;FAT4.1g(sat0.7g,mono2.5g,poly0.6g);PROTEIN6g;CARB34g;FIBER1.7g;CHOL0mg;IRON1.5mg;SODIUM77mg;CALC12mg

MargheritaPiadine

ApiadineisanItalianflatbreadsandwichmadebycookingdoughovercoalsandthenfoldingthethinbreadoverdressedgreensorvegetables.Ourversionisbakedintheovenandusesrefrigeratedpizzacrustforspeedandease.Prep:5minutes•Cook:10minutes

Cookingspray

1(11-ounce)packagerefrigeratedthin-crustpizzacrustdough

2teaspoonsextra-virginoliveoil,divided

1smallgarlicclove,minced

3largebasilleaves,cutintothinstrips1⁄4teaspoonfreshlygroundblackpepper,divided

1tablespoonbalsamicvinegar1⁄8teaspoonsalt

4cupslooselypackedarugula

11⁄2cupsdicedseededplumtomato(about2)

4(0.67-ounce)slicesreduced-fatprovolonecheese(suchasSargento)


2.Coatalargebakingsheetwithcookingspray.Rolloutdoughontopreparedbakingsheet;cutdoughcrosswiseinhalf,creating2smallerrectangles.Brush

surfaceofdoughwith1teaspoonoil;sprinklewithgarlic,basil,and1⁄8teaspoonpepper.Bakeat425°for8minutesoruntilcrustisgoldenbutstillpliable.

3.Whilecrustbakes,combineremainingoil,remaining1⁄8teaspoonpepper,vinegar,andsaltinalargebowl,stirringwithawhisk.Addarugulaandtomatoes;tosswell.

4.Arrangecheesesliceslengthwisedownlongsideofcrusts;topwitharugulamixture.Folddoughoverfilling,creating2longrectanglesandwiches.Bakeanadditional1to2minutesoruntilcheesemelts.Cuteachrectanglecrosswiseinhalf.Serveimmediately.Yield:4servings(servingsize:1sandwich).

CALORIES314;FAT12.3g(sat3.6g,mono5g,poly1.6g);PROTEIN12.2g;CARB39.8g;FIBER2g;CHOL10mg;IRON2.2mg;SODIUM730mg;CALC188mg

servewith

LemonyChickpeaSaladPrep:2minutes•Cook:2minutes

1tablespoonchoppedfreshparsley

1tablespoonfreshlemonjuice

1tablespoonextra-virginoliveoil1⁄8teaspooncrushedredpepper

1smallgarlicclove,minced

1(15-ounce)canchickpeas(garbanzobeans),rinsedanddrained

1.Combinefirst5ingredientsinamediumbowl.Stirinchickpeas.Serveatroomtemperature.Yield:4servings(servingsize:about1⁄2cup).


MediterraneanFlatbreadSandwiches

Soft,tenderMediterraneanflatbreadoffersadelightfulcontrasttothecrispvegetablesandcrunchypilafinthisheartymeatlessrecipe.Roundoutyourmealwithasweet-tartPomegranateRefresher.Prep:10minutes

1(8.5-ounce)package7-grainpilaf(suchasSeedsofChange)

1cupdicedEnglishcucumber

1cupchoppedseededtomato(1medium)1⁄2cup(2ounces)crumbledfetacheese




1(7-ounce)containerhummus(suchasAthenosOriginal)

3(2.8-ounce)Mediterranean-stylewhiteflatbreads(suchasToufayan)

1.Combinefirst8ingredientsinabowl.Spreadhummusevenlyovereachflatbread.Spoonpilafmixtureevenlyoverhalfofeachflatbread;foldflatbreadoverfilling.Cuteachsandwichinhalf,andserveimmediately.Yield:6servings(servingsize:1⁄2sandwich).

CALORIES310;FAT12.2g(sat3.4g,mono6.6g,poly1.8g);PROTEIN11.1g;CARB39.2g;FIBER6g;CHOL11mg;IRON1mg;SODIUM549mg;CALC80mg

servewith

PomegranateRefreshersPrep:4minutes

2cupspomegranatejuice,chilled1⁄4cupfreshlemonjuice

3tablespoonssugar

2cupsclubsoda,chilled

Icecubes

Lemonslices(optional)

1.Combinefirst3ingredientsinasmallpitcher,stirringuntilsugardissolves.Gentlystirinclubsoda.Serveoverice,andgarnishwithlemonslices,ifdesired.Yield:6servings(servingsize:about3⁄4cup).

CALORIES73;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.4g;CARB18.8g;FIBER0g;CHOL0mg;IRON0.1mg;SODIUM27mg;CALC18mg

BlackPepperSirloinWrapwithKickin’ChipotleSpread

Mayonnaise,garlic,andadobosaucecreateaspicy,smokyspreadwellsuitedforthesesatisfyingsteakwraps.Towarmthetortillas,stackthemtogether,andcoverwithafewlayersofdamppapertowels;thenmicrowaveatHIGH1minuteoruntilthetortillasaresoftandpliable.Prep:6minutes•Cook:10minutes

1poundleanbonelesssirloinsteak(3⁄4inchthick)

2teaspoonscoarselygroundblackpepper

Cookingspray

6(7-inch)flourtortillas(suchasMissionCarbBalance)

4cupstornmixedsaladgreens

1cup(3x1⁄4-inch)julienne-cutredbellpepper(about1medium)

Kickin’ChipotleSpread

1.Preparegrill.

2.Sprinklebothsidesofsteakwithblackpepper.Placesteakonagrillrackcoatedwithcookingspray;grill5to6minutesoneachsideoruntildesireddegreeofdoneness.Letstand3minutesbeforeslicing.

3.Whilesteakcooks,toptortillasevenlywithsaladgreensandbellpepper.Topwithsteakslices;drizzleKickin’ChipotleSpreadevenlyoversteak.Rollup.Yield:6servings(servingsize:1wrap).


Kickin’ChipotleSpreadPrep:2minutes1⁄3cuplightmayonnaise

2teaspoonsadobosauce

1garlicclove,minced

2tablespoonswater1⁄4teaspoonsalt

1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:about1⁄2cup(servingsize:about1tablespoon).

CALORIES35;FAT3.4g(sat0.7g,mono0.8g,poly1.7g);PROTEIN0g;CARB0.9g;FIBER0.1g;CHOL3mg;IRON0mg;SODIUM166mg;CALC1mg

Sweet-SpikedPorkSandwiches

Althoughtheslawcanbeservedasasidedishwiththisopen-facedsandwich,weenjoyedpilingithighontopofthesweetglazedporkasacondiment.Prep:2minutes•Cook:25minutes

1(1-pound)porktenderloin,trimmed1⁄4teaspoonsalt


Cookingspray

1cupcola1⁄4cupbourbon

21⁄2tablespoonscountry-styleDijonmustard

4(0.8-ounce)ChicagoItalianbreadslices,lightlytoasted

1.Sprinkleporkevenlywithsaltandpepper;coatwithcookingspray.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;cook3minutesoruntilbrownedon1side.

2.Reduceheattomedium-low;turnporkover.Coverandcook17minutesoruntilathermometerregisters160°(slightlypink).Removeporkfrompan.Coverandletstand5minutes.

3.Whileporkisstanding,increaseheattomedium-high,andaddcolaandbourbontopan.Bringtoaboil;cook7minutesoruntilmixtureisreducedto1⁄4cup.

4.Spreadmustardevenlyononesideofbreadslices.Cutporkintothinslices.Addporkslicestosauce,tossingtocoat.Arrangeporkslicesovermustard.Spoonsauceevenlyoverpork.Yield:4servings(servingsize:1open-facedsandwich).


servewith

SpicyCelerySeedColeslawPrep:5minutes

3tablespoonslightmayonnaise

1tablespoonsugar

1tablespoonwater

1teaspooncidervinegar1⁄2teaspoonceleryseed

1⁄8teaspooncrushedredpepper

1⁄8teaspoonsalt

1⁄4freshlygroundblackpepper

3cupscabbage-and-carrotcoleslaw

1.Combineallingredients,exceptcoleslaw,inamediumbowl;stirwithawhisk.Addcoleslaw;tosswell.Yield:4servings(servingsize:about2⁄3cup).

CALORIES61;FAT3.8g(sat0.8g,mono1g,poly2g);PROTEIN0.4g;CARB6g;FIBER0.8g;CHOL4mg;IRON0.3mg;SODIUM169mg;CALC20mg

PressedItalianSandwichwithPesto

Thispressedsandwichcanbemadeadayaheadandstoredintherefrigeratoruntilreadytoserve—justbesuretolayertheredbellpepperstripsbetweentheprosciuttoandcheesetopreventthebreadfrombecomingsoggy.Prep:14minutes•Other:2hoursto24hours

1(16-ounce)ciabatta

Pesto

6ouncesverythinlyslicedprosciutto

1cupdrainedbottledroastedredbellpepper,cutintostrips

8(0.75-ounce)slicesmozzarellacheese1⁄4teaspoonfreshlygroundblackpepper

1.Sliceciabattainhalfhorizontally.Hollowouttopandbottomhalvesofbread;reservetornbreadforanotheruse.SpreadPestooverbottomhalfofbread.Layerprosciutto,bellpepperstrips,andcheeseoverpesto;sprinklewithpepper.Replacetophalfofbread.Wraploafinplasticwrapandfoil,andplaceonaplate;topwithaheavyskilletfilledwithheavycans.Refrigerate2hoursorovernight.

2.Removefoilandplasticwrap;cutsandwichinto8pieces.Yield:8servings(servingsize:1piece).


PestoPrep:9minutes

1garlicclove

1tablespoonpinenuts

2cupsfreshbasilleaves1⁄4cup(1ounce)gratedfreshParmesancheese

11⁄2tablespoonsoliveoil

1⁄8teaspoonsalt

1.Withfoodprocessoron,dropgarlicandpinenutsthroughfoodchute;processuntilminced.Addbasilandremainingingredients;processuntilsmooth.Yield:about1⁄2cup(servingsize:about1tablespoon).


PulledChickenSandwicheswithWhiteBarbecueSauce

WhiteBarbecueSauce,widelyusedinAlabama-stylebarbecue,isknownforitsvinegarytasteanditsuseofmayonnaiseasitsbase,ratherthantheusualtomatosauce.Tomakethesauceaheadoftime,combinealltheingredients,storeitintherefrigerator,andbringittoroomtemperaturebeforeserving.Prep:5minutes

2cupspackagedangelhairslaw

6(1.8-ounce)white-wheathamburgerbuns

3cupsshreddedrotisseriechicken3⁄4cupWhiteBarbecueSauce

2hamburgerdillpickleslices

1.Place1⁄3cupslawonbottomhalfofeachbun;topeachwith1⁄2cupchicken,2tablespoonsWhiteBarbecueSauce,2pickleslices,andabuntop.Yield:6servings(servingsize:1sandwich).


WhiteBarbecueSaucePrep:5minutes

1cuplow-fatmayonnaise

3⁄4cupcidervinegar


1tablespoonfreshlygroundblackpepper1⁄4teaspoongroundredpepper

1.Combineallingredientsinasmallbowl,stirringwithawhisk.Coverandstoreinrefrigeratoruptoaweek.Yield:13⁄4cup(servingsize:2tablespoons).

CALORIES22;FAT1.2g(sat0g,mono0g,poly0.6g);PROTEIN0.1g;CARB2.9g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM149mg;CALC3mg

choiceingredient

Preparedproduce,suchasangelhaircoleslaw,canshaveminutesoffyourpreptime.Lookforbagsofangelhaircoleslawnearthebaggedlettuceintheproducesectionofyoursupermarket.Alwayscheckthefreshnessdate,andlookcloselyatthecutedgesforsignsofdeterioration.

SouthwesternChickenLettuceWrapswithSpicyChipotleDippingSauce

CrispiceberglettucecradlesaSouthwest-inspiredmixofrice,beans,chicken,andsalsa.Findfreshsalsaintheproducesectionofyoursupermarket.Itgenerallyhas50percentlesssodiumthanbottledsalsa,andittasteslikeit’shomemade.Prep:7minutes•Cook:90seconds

1(8.8-ounce)packagemicrowaveableprecookedwhole-grainbrownrice(suchasUncleBen’sReadyRice)

2cupsshreddedrotisseriechicken3⁄4cupfreshsalsa

1⁄3cupchoppedgreenonion(about3)

1(15-ounce)canreduced-sodiumblackbeans(suchasBush’s),rinsedanddrained

12iceberglettuceleaves

SpicyChipotleDippingSauce

1.Preparericeaccordingtopackagedirections.Placericeinalargebowl.Stirinchickenandnext3ingredients.Spoonchickenmixtureevenlyincenteroflettuceleaves.Foldinedgesofleaves;rollup,andsecurewithwoodenpicks.ServewithSpicyChipotleDippingSauce.Yield:6servings(servingsize:2wrapsand2tablespoonssauce).



SpicyChipotleDippingSaucePrep:2minutes1⁄2cupreduced-fatsourcream

1tablespoonchoppedfreshcilantro

1tablespoonfreshlimejuice1⁄2teaspoongroundcumin

1⁄4teaspoonchilipowder

1.Combineallingredientsinasmallbowl.Yield:3⁄4cup(servingsize:2tablespoons).


GreekChickenSaladPitas

You’llfindpreparedhummusinavarietyofflavors.Weusedroastedredbellpepperhummusforthissandwich,buteitherspicythree-pepperorartichoke-and-garlichummuswouldmakeagoodchoice,too.Roundoutyourmealwitharefreshingsideofmixedmelon.Prep:11minutes

2cupsslicedromainelettuce

1cupchoppedroastedchickenbreast2⁄3cupdicedseededcucumber

1⁄4cupthinlyslicedredonion

1⁄4cup(1ounce)crumbledfetacheese


2tablespoonsoliveoil1⁄4teaspoonsalt


6tablespoonsroastedredbellpepperhummus

2(6-inch)wholewheatpitas,cutinhalf

1.Combinelettuceandnext4ingredientsinalargebowl.Addlemonjuice,oliveoil,salt,andpepper;tossgently.

2.Spread11⁄2tablespoonshummusinsideeachpitahalf;spoonsaladmixture

evenlyintohalves.Serveimmediately.Yield:4servings(servingsize:1pitahalf).


makeitfaster

Tomakethismealevenfaster,forgorinsing,slicing,andchoppingthefreshvegetablesandfruityourself.Lookintheproducesectionforpackagedtornromainelettuceandcontainersofpreslicedredonion,prechoppedcucumber,andprechoppedmixedmelon.Sometimestheseitemsmaybemoreexpensive,butthetrade-offistimesavedfrompreppingandcleaning.

AvocadoChickenSaladSandwiches

Avocadogivesthischickensaladarich,creamytextureaswellasahealthydoseofmonounsaturatedfat,whichprotectsagainstheartdisease.Prep:7minutes•Cook:4minutes

3cups(1⁄2-inch)cubedcookedchickenbreast

1⁄4cuplightmayonnaise

2tablespoonschoppedfreshcilantro1⁄4teaspoonsalt


1cup(1⁄2-inch)cubedavocado(about1)

4greenleaflettuceleaves

8wholewheatbreadslices,toasted

1.Combinefirst5ingredientsinalargebowl.Gentlystiravocadointochickenmixtureuntilcombined.

2.Place1lettuceleafontoeachof4breadslices.Spoonchickenmixtureevenlyontoeachlettuceleaf.Topwithremainingbreadslices.Yield:4servings(servingsize:1sandwich).


servewith

HerbedTomato-CucumberSaladPrep:6minutes

1tablespoonoliveoil

2teaspoonschampagnevinegar1⁄4teaspoonssalt

1⁄4teaspoonItalianseasoning


1⁄2teaspoonmincedgarlic

2mediumtomatoes,cutintowedges

1cupcucumberslices1⁄4cupdicedsweetonion

1.Combinefirst6ingredientsinamediumbowl,stirringwithawhisk.Stirinremainingingredients.Serveimmediately.Yield:4servings(servingsize:3⁄4cup).


shortcutkitchentip

Topeel,seed,anddiceanavocado,cutintotheavocadoverticallyusingasharpknife;you’llhitthelargeseedinthecenter,sodon’texpecttobeabletocutallthewaythroughthefruit.Cutaroundtheseed;twistbothsides.Pullthehalvesapart.Whacktheseedwiththeknifeblade;thengentlytwisttheknife,andpulltoremovetheseed,whichwillbestuckontheblade.Gentlysliceseveralhorizontalandverticallinesthroughtheflesh,butnotthroughtheskin.Useaspoontogentlyscoopthedicedfleshfromtheshell.

GrilledChicken,Pear,andArugulaWrapwithCranberryVinaigrette

Thesesandwichesaregenerouslystuffed,sowe’vewrappedtheminparchmentandcuttheminhalf—rightthroughthepaper—tomakethemeasierandlessmessytoeat.Youcanusewaxpaperifyoudon’thaveparchment.Prep:10minutes•Cook:12minutes

1poundchickenbreasttenders(about8)1⁄4teaspoonsalt


2pears,quarteredlengthwiseandcored

Cookingspray

6cupsarugula

CranberryVinaigrette

4(8-inch)96%fat-freewholewheatflourtortillas(suchasMission)

1.Preparegrill.

2.Sprinklechickenwithsaltandpepper.Placechickenandpearonagrillrackcoatedwithcookingspray.Grillchicken3to4minutesoneachsideoruntildone.Grillpear2minutesoneachsideoruntilbrowned.Removechickenandpearfromgrill;cutpearinto1⁄4-inchslices.

3.CombinearugulaandCranberryVinaigretteinalargebowl;tosswell.Place

about1cuparugulamixtureoneachtortilla;topevenlywithchickenandpearslices.Rolluptortillas,andwrapinparchmentpaper.Cuteachwrapinhalf.Yield:4servings(servingsize:1wrap).

CALORIES349;FAT7.5g(sat0.3g,mono3.4g,poly3.4g);PROTEIN29g;CARB42.7g;FIBER6g;CHOL61mg;IRON1.9mg;SODIUM1039mg;CALC85mg

CranberryVinaigrettePrep:2minutes

21⁄2tablespoonsfrozencranberryjuicecocktailconcentrate

1tablespoonricevinegar

11⁄2teaspoonsDijonmustard

1tablespoonfinelychoppeddriedsweetenedcranberries1⁄8teaspoonsalt


1tablespooncanolaoil

1.Combinefirst6ingredientsinabowl,stirringwithawhiskuntilcranberryconcentratethaws.Graduallyaddoil,stirringwithawhiskuntilblended.Yield:1⁄3cup(servingsize:about1tablespoon).

CALORIES46;FAT3.5g(sat0.3g,mono2.1g,poly1.1g);PROTEIN0g;CARB3.8g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM119mg;CALC0.5mg

GrilledChickenandTomatoPestoBaguettes

Workquicklywhenyouassemblethissandwichsothechickenandbellpepperretainenoughheatfromthegrillingtomeltthecheese.Servewithrawcucumberandcarrotsticksforacrunchyside.Prep:7minutes•Cook:8minutes

1(8.5-ounce)thinwholewheatbaguette

2(8-ounce)skinless,bonelesschickenbreasthalves1⁄4teaspoonsalt


1redbellpepper,seededandquartered

Cookingspray1⁄4cupsun-driedtomatopesto(suchasClassico)

4curlyleaflettuceleaves

4(0.7-ounce)sliceslow-fatSwisscheese,cutinhalflengthwise

1.Preparegrill.

2.Cutbaguetteinhalflengthwise.Hollowouttophalfofbaguette,leavinga1⁄2-inchborder;reservetornbreadforanotheruse.Setaside.

3.Placechickenbreasthalvesbetween2largesheetsofheavy-dutyplasticwrap;poundto1⁄2-inchthicknessusingameatmalletorsmallheavyskillet.Sprinklechickenwithsaltandpepper.

4.Flattenbellpepperquarterswithhands.Coatchickenbreastsandbellpepperquarterswithcookingspray;placeongrillrack.Coverandgrill8minutesoruntilchickenisdoneandbellpeppersaretender,turningonce.Placecutsidesofbaguettehalvesongrillduringlast2minutesofgrillingtolightlytoast.Cuteachchickenbreastinhalfcrosswise.

5.Spreadbothcuthalvesofbaguetteevenlywithpesto.Topbottomhalfwithlettuceleaves,chickenbreasthalves,bellpepperquarters,andcheeseslices.Placetophalfofbaguetteontopofcheese.Cutcrosswiseinto4equalportions.Yield:4servings(servingsize:1⁄4ofbaguette).


TurkeyCobbSaladRoll-Ups

TheoriginalCobbSaladmadeitsdebutattheBrownDerbyRestaurantinHollywood.Itwascreatedasawaytouseavarietyofleftovers—turkey,tomatoes,onions,avocado,bluecheese,andRoquefortdressing.Prep:14minutes

2cupsshreddedromainelettuce

1cupchoppedseededtomato(1medium)1⁄4cupchoppedgreenonions(2medium)

3tablespoonsbluecheese–flavoredyogurtdressing(suchasBolthouseFarms)1⁄2teaspoonfreshlygroundblackpepper

8ouncesthinlyslicedroastturkey

1avocado,diced

4(1.9-ounce)multigrainflatbreadswithflax(suchasFlatout)

1.Combinefirst7ingredientsinamediumbowl.Spoonturkeymixtureevenlyontoflatbreads;rollup.Yield:4servings(servingsize:1wrap).


servewith

CarrotSlaw

Prep:5minutes

21⁄2tablespoonsfreshlemonjuice

1tablespoonoliveoil

1tablespoonhoney1⁄8teaspoonsalt


31⁄2cupsgratedcarrot(aboutpound)

11⁄2cupsdicedGrannySmithapple(1small)

1.Combinefirst5ingredientsinamediumbowl,stirringwithawhisk.Addcarrotandapple;tosswell.Yield:4servings(servingsize:about1cup).


Sun-DriedTurkeyBurgerswithBasilAïoli

Taketurkeyburgerstoanewlevelwiththreebigflavoringredients—goatcheese,sun-driedtomatoes,andBasilAïoli.ServewithbakedfriesorSpicySweetPotatoFries(page49).Prep:5minutes•Cook:6minutes

11⁄4poundsgroundturkeybreast

1⁄4teaspoonsalt


1⁄4cup(2ounces)crumbledgoatcheese

1⁄4cupchoppeddrainedoil-packedsun-driedtomatohalves

Cookingspray

4greenleaflettuceleaves(optional)

2(1.8-ounce)white-wheathamburgerbuns(suchasNature’sOwn)

4tomatoslices(optional)

BasilAïoli

1.Preparegrill.

2.Combinefirst5ingredients.Divideturkeymixtureinto4equalportions,shapingeachintoa1⁄2-inchpatty.

3.Placepattiesonagrillrackcoatedwithcookingspray;grill8minutesoneachsideoruntilathermometerregisters165°.

4.Place1lettuceleaf,ifdesired,onbottomhalfofeachbun;topeachwith1burger,and1tomatoslice,ifdesired.Spread1tablespoonBasilAïolioninsideofeachbuntop.Placeeachtopon1burger.Yield:4servings(servingsize:1burger).


BasilAïoliPrep:3minutes1⁄4cuplightmayonnaise

2teaspoonschoppedfreshbasil1⁄4teaspoonsalt

1garlicclove,minced

1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield1⁄4cup(servingsize:1tablespoon).


Salads

Chicken,Spinach,andBlueberrySaladwithPomegranateVinaigrette

GrilledChickenandPeachSpinachSaladwithSherryVinaigrette

GrilledChickenandVegetableArugulaSalad

GrilledRomaineChickenCaesarSalad

ChickenSaladwithRedGrapesandCitrus-HoneyDressing

ChickenSaladwithAsparagusandCreamyDillDressing

Tuna,Artichoke,andRoastedRedPepperSalad

GrilledSouthwesternShrimpSaladwithLime-CuminDressing

SweetandSpicyShrimpandAvocadoSaladwithMangoVinaigrette

Pea,Carrot,andTofuSalad

GrilledPorkSaladwithSweetSoyandOrangeDressing

WarmPorkSaladwithApples

HeirloomTomatoandGoatCheeseSaladwithBaconDressing

ArugulaSaladwithProsciuttoandPears

MediterraneanPastaSalad

LemonyFusilliwithChickpeas,Raisins,andSpinach

Spinach,Tomato,andFreshMozzarellaPastaSaladwithItalianDressing

GrilledPestoSalmon–OrzoSalad

ShrimpandNoodleSaladwithAsianVinaigretteDressing

WholeWheatMediterraneanPanzanella

Beet,Bulgur,andOrangeSaladwithParsleyVinaigrette

MultigrainTunaTabboulehwithCreamyBlackOliveVinaigrette

CouscousSaladwithRoastedChicken

YucatecanRiceSalad

ChickenandWildRiceSaladwithOrange-MangoVinaigrette

Chicken,Spinach,andBlueberrySaladwithPomegranateVinaigrette

Sweetblueberriespairwellwithdistinctivebluecheeseinthischickensalad,whileabold-flavoredvinaigrettelightlycoatsthetenderbabyspinachleaves.Prep:6minutes•Cook:7minutes

Cookingspray

8chickenbreasttenders(about3⁄4pound)

11⁄2teaspoonscoarselygroundblackpepper

1⁄4teaspoonsalt

8cupsbaggedbabyspinach

PomegranateVinaigrette1⁄2cupthinlyslicedredonion

1cupfreshblueberries1⁄4(1ounce)cupcrumbledbluecheese

1.Heatagrillpanorlargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Sprinklechickenwithpepperandsalt.Coatchickenwithcookingspray,andaddtopan.Cook3to4minutesoneachsideoruntildone.

2.Dividespinachevenlyoneachof4servingplates;drizzleevenlywithPomegranateVinaigrette.Arrangechicken,onion,andblueberriesevenlyoverspinach.Sprinkleevenlywithcheese.Yield:4servings(servingsize:2cupsspinach,2chickentenders,3tablespoonsvinaigrette,2tablespoonsonion,1⁄4

cupblueberries,and1tablespooncheese).


PomegranateVinaigrettePrep:2minutes1⁄2cuppomegranatejuice

3tablespoonssugar

3tablespoonsbalsamicvinegar


1teaspoongratedorangerind

1.Combineallingredientsinasmallbowl.Stirwithawhiskuntilblended.Yield:3⁄4cup(servingsize:3tablespoons).


choiceingredient

Antioxidant-richpomegranatejuicehasfoundaplaceinahealthfuldietthatstretchesbeyondaquickcupofjuicewithbreakfast.Pomegranatejuicehasarichandtangyflavor,whichmakesitanidealingredienttouseinsimplesaladdressingsandpansauceswithshortingredientlists.

GrilledChickenandPeachSpinachSaladwithSherryVinaigrette

Pairingpeacheswithchickenistheultimatesummeradditiontoaspinachsalad.TheSherryVinaigrettebringsoutthesweetnessofthepeaches,whilegrillingthefruitcaramelizesthenaturalsugars.Prep:6minutes•Cook:8minutes

SherryVinaigrette,divided

2peaches,halvedandpitted

4(4-ounce)chickenbreastcutlets

Cookingspray

4cupsfreshbabyspinach1⁄3cuppinenuts,toasted

1(3-ounce)packagegoatcheese,crumbled

1.Preparegrill.

2.PrepareSherryVinaigrette;setaside1⁄4cupvinaigrette.

3.Coatpeachhalvesandchickenwithcookingspray;brushchickenwithremaining11⁄2tablespoonsvinaigrette.Placepeachhalvesandchickenonagrillrackcoatedwithcookingspray.Grillchicken3to4minutesoneachside.Grillpeachhalves1to2minutesoneachside;cuteachhalfinto4wedges.

4.Cutchickencrosswiseintothinstrips.Placepeachwedges,chickenstrips,spinach,andpinenutsinalargebowl;drizzlewithreserved1⁄4cupvinaigrette,

andtosswell.Place2cupssaladmixtureoneachof4plates;sprinkleevenlywithcheese.Yield:4servings(servingsize:2cupssaladand11⁄2tablespoonscheese).


SherryVinaigrettePrep:4minutes

21⁄2tablespoonsmincedshallot(about1large)

1tablespoonsherryvinegar

1tablespoonoliveoil1⁄2teaspoongroundmustard


1⁄4teaspoonsalt

1.Combineallingredients,stirringwithawhisk.Yield:4servings(servingsize:about1tablespoonand1teaspoon).


GrilledChickenandVegetableArugulaSalad

Thiscolorfulsaladispackedwithgarden-freshzucchiniandtomatoes.Grillthebreadslicesalongwiththetomatoessoeverythingisreadyatthesametime.Prep:4minutes•Cook:6minutes

4(4-ounce)chickencutlets

7tablespoonslightbalsamicvinaigrette(suchasNewman’sOwn),divided

1medium(8ounces)zucchini,cutinhalflengthwise

6(1⁄4-inch-thick)redonionslices(1medium)

Cookingspray

4plumtomatoes,halved

6cupsbabyarugula1⁄2cup(2ounces)crumbledfetacheese

1.Preparegrill.

2.Brushchickenwith1tablespoonvinaigrette.Placechicken,zucchini,andoniononagrillrackcoatedwithcookingspray.Grill3to4minutesoneachsideoruntilchickenisdoneandvegetablesaretender,addingtomatohalvestogrillrackafter2minutes.Cooktomato2minutesoneachside.Removechickenandvegetablesfromgrill.Cutchickencrosswiseintothinslices;coarselychopvegetables.

3.Combinechicken,vegetables,andremaining6tablespoonsvinaigretteinalargebowl,tossingtocoat.Addarugulaandcheese;tossgently.Yield:4servings(servingsize:23⁄4cups).


servewith

GrilledGarlicBreadPrep:2minutes•Cook:4minutes

4(0.07-ounce)Italianbreadslices

1garlicclove,halved

2teaspoonextra-virginoliveoil

Cookingspray

1.Preparegrill.

2.Rubbreadsliceswithcutsidesofgarlichalves;brushevenlywithoil.Placebreadslicesonagrillrackcoatedwithcookingspray.Grill2minutesoneachsideoruntillightlytoasted.Yield:4servings(servingsize:1slice).


servenoworlater

Thissaladisdeliciousservedimmediately,butleftoversmakeanequallytastychilledlunch-to-go.Justbesuretopackthevegetableandchickenmixture,saladgreens,andsaladdressinginseparatecontainers,andtossthemtogetherrightbeforeserving.

GrilledRomaineChickenCaesarSalad

Grillingsturdyheartsofromaineimpartssmokyflavortothispopularsaladgreen.You’lllovethecontrastingtexturesofthelightlywiltedouterleavesandthecrispcenter.Besuretokeepthecoreintacttoholdtheleavestogetheronthegrill.Prep:11minutes•Cook:14minutes

3(6-ounce)skinless,bonelesschickenbreasts

2teaspoonsoliveoil1⁄2teaspoonsalt,divided

3⁄4teaspoonfreshlygroundblackpepper,divided

2romainehearts,cutinhalflengthwise

Oliveoil–flavoredcookingspray

4(1-ounce)slicesFrenchbreadbaguette(1inchthick)

CaesarDressing

1.Preparegrill.

2.Brushchickenwitholiveoil;sprinklewith1⁄4teaspoonsaltand1⁄2teaspoonpepper.Coatromaineheartswithcookingspray,andsprinklewithremainingsaltandpepper.Coatbothsidesofbreadslicesgenerouslywithcookingspray.

3.Placechicken,romaine,andbreadonagrillrackcoatedwithcookingspray.Grillchicken7to8minutesoneachsideoruntildone.Grillromainehalves4to5minutes.Grillbreadslices3minutesoneachsideoruntiltoasted.

4.Cutchickendiagonallyintothinslices;cutgrilledbreadintolargecubes.Arrangechickenstripsandgrilledcroutonsevenlyoverromainehalves;drizzleevenlywithCaesarDressing.Yield:4servings(servingsize:1romainehearthalf,about4ounceschicken,1⁄4cupcroutons,and3tablespoonsdressing).


CaesarDressingPrep:4minutes1⁄2cupnonfatbuttermilk

1⁄4cupshreddedfreshParmigiano-Reggianocheese

2tablespoonslightmayonnaise1⁄2teaspoonfreshlygroundblackpepper

1⁄2teaspoonDijonmustard

2garliccloves,pressed

1.Combineallingredients,stirringwithawhiskuntilsmooth.Yield:3⁄4cup(servingsize:3tablespoons).


ChickenSaladwithRedGrapesandCitrus-HoneyDressing

Inthisuniquesweet-savorytossedsalad,juicyredgrapesofferasurprisingcontrasttothetangycitrusdressing.You’llneedtosqueezeabout2mediumlemonstoyield1⁄4cuplemonjuiceforthedressing.

Prep:10minutes

8cupsmixedbabysaladgreens

2cupsshreddedcookedchickenbreast(about8ounces)

1cupredseedlessgrapes,halved2⁄3cupthindiagonallycutslicescelery

Citrus-HoneyDressing

1.Combineallingredientsinalargebowl;tossgently.Place2cupssaladoneachof4plates.Yield:4servings(servingsize:1salad).


Citrus-HoneyDressingPrep:5minutes1⁄4cupfreshlemonjuice

2tablespoonsfreshorangejuice

2tablespoonsextra-virginoliveoil

1tablespoonhoney

2teaspoonsgratedlemonrind1⁄2teaspoonkoshersalt


1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:1⁄2cup(servingsize:2tablespoons).

CALORIES87;FAT7g(sat1g,mono5.4g,poly0.6g);PROTEIN0.2g;CARB6.7g;FIBER0.2g;CHOL0mg;IRON0.1mg;SODIUM236mg;CALC4mg

shortcutkitchentip

Toquicklyjuicelemonstogetthemostjuice,bringthemtoroomtemperature,andthenrollthemacrossthecountertopwhileapplyingpressurewiththepalmofyourhand.

ChickenSaladwithAsparagusandCreamyDillDressing

Thistastysaladisperfectforeveningswhenyou’relookingforaquick,no-fussmeal.Wehand-pulledlargepiecesofchickenfromacookedchickenbreasttoachieveachunkytexture.Servewithcrackerstocompletethemeal.Prep:3minutes•Cook:5minutes

21⁄2cups(2-inch)diagonallycutasparagus

2cupscoarselyshreddedcookedchickenbreast(about8ounces)1⁄2cupthinlyslicedradishes

CreamyDillDressing

8tomatoslices(about1large)

Freshlygroundblackpepper(optional)

1.Steamasparagus,covered,3minutesoruntilcrisp-tender.Drainandplungeasparagusintoicewater;drain.

2.Combineasparagus,chicken,radishes,anddressinginalargebowl;tosswell.Arrange2tomatoslicesoneachof4plates;topeachservingwith1cupchickenmixture.Sprinklewithpepper,ifdesired.Yield:4servings(servingsize:1salad).


CreamyDillDressingPrep:4minutes1⁄2cuplow-fatmayonnaise

1⁄2cupnonfatbuttermilk

1tablespoonchoppedfreshdill

1tablespoonfreshlemonjuice1⁄4teaspoonkoshersalt


1.Combineallingredientsinamediumbowl,stirringwellwithawhisk.Yield:8servings(servingsize:2tablespoons).

CALORIES21;FAT1g(sat0g,mono0g,poly0.5g);PROTEIN0.6g;CARB3.1g;FIBER0g;CHOL0.2mg;IRON0mg;SODIUM205mg;CALC19mg

flavorfulcombinations

Low-fatmayonnaise,nonfatbuttermilk,freshdill,andfreshlemonjuiceformthebaseforsuperfasthomemadeCreamyDillDressing.Makeextratokeeponhandtodrizzleoversidesaladsorserveasavegetabledip.Werecommendusingfreshdill,butinapinch,youcansubstitute1teaspoonofdrieddill.

Tuna,Artichoke,andRoastedRedPepperSalad

AmedleyofMediterraneanflavorsperksuphumblealbacoretunainthisno-cookdish.Itcanbemadeaheadforalunch-to-goorpreparedfordinner.Justaddthespinachandtossbeforeserving.Forsandwichvariations,stuffthetunamixtureintowholewheatpitahalves,orspreaditbetweentwobaguettehalves.Prep:9minutes

1(12-ounce)jarmarinatedquarteredartichokehearts(suchasReese)1⁄4cupchoppedfreshdill

1tablespoonextra-virginoliveoil

1tablespoonfreshlemonjuice1⁄2teaspoonfreshlygroundblackpepper


2cupschoppedbaggedfreshbabyspinach

2(5-ounce)cansalbacoretunainwater,drainedandflaked

1(12-ounce)jarroastedredbellpeppers,drainedandchopped

1.Drainartichokes,reserving2tablespoonsmarinade.Coarselychopartichokes.Combineartichokes,reservedmarinade,dill,andnext4ingredientsinalargebowl.Addspinach,tuna,androastedpeppers,tossingwell.Yield:4servings(servingsize:11⁄4cups).

CALORIES153;FAT6.8g(sat0.5g,mono3g,poly2.7g);PROTEIN15.1g;CARB

9.3g;FIBER2.2g;CHOL23mg;IRON0.7mg;SODIUM468mg;CALC17mg

servewith

FetaPitaCrispsPrep:4minutes•Cook:10minutes

3(6-inch)pitas

1(3.5-ounce)packagecrumbledreduced-fatfetacheese,finelychopped



2.Splitpitas;cuteachinto6wedges.Arrangepitawedgesinasinglelayeronalargebakingsheet;sprinklewithcheese,andlightlycoatwithcookingspray.

3.Bakeat425°for10minutesoruntilcrispandgolden.Yield:4servings(servingsize:9pitacrisps).


GrilledSouthwesternShrimpSaladwithLime-CuminDressing

Wetestedthisrecipewithpeeledanddeveinedshrimp.Whetheryouhaveyourfishmongerpeelanddeveinthemorifyoudoityourself,you’llneedtostartwith1poundofunpeeledshrimp.Prep:2minutes•Cook:12minutes3⁄4poundpeeledanddeveinedlargeshrimp

1teaspoonchilipowder

2earscorn

Cookingspray

6cupschoppedromainelettuce

2largetomatoes,cutinto8wedges

Lime-CuminDressing

1cupdicedpeeledavocado(1small)

1.Preparegrill.

2.Sprinkleshrimpevenlywithchilipowder.Removehusksfromcorn;scrubsilksfromcorn.Placecornonagrillrackcoatedwithcookingspray.Grill12minutes,turningoccasionally.Addshrimptogrillrackafter6minutes;grill3minutesoneachside.Cutkernelsfromearsofcorn.Discardcobs.

3.Combineshrimp,corn,lettuce,andtomatoinalargebowl;drizzlewithLime-CuminDressing,andtosswell.Addavocado;tossgently.Serveimmediately.Yield:4servings(servingsize:31⁄4cups).


Lime-CuminDressingPrep:4minutes1⁄4cupfreshlimejuice


1tablespoonhoney1⁄2teaspoonkoshersalt

1⁄2teaspoongroundcumin


1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:4servings(servingsize:11⁄2tablespoons).


SweetandSpicyShrimpandAvocadoSaladwithMangoVinaigrette

Forcasualweeknightentertaining,tryservingthissaladinclearglassesinsteadofontraditionaldiningplates.Prep:8minutes

MangoVinaigrette

6cupsshreddedromainelettuce(2hearts)

1cupchoppedredbellpepper(1medium)

6tablespoonsthinlyslicedgreenonions(optional)

1poundpeeledcookedshrimp

1avocado,diced

1.PlaceMangoVinaigretteinalargebowl.Addlettuce,bellpepper,andgreenonions,ifdesired;tosswell.Addshrimpandavocado;tossgently.Yield:4servings(servingsize:23⁄4cups).

CALORIES249;FAT10.3g(sat1.7g,mono6g,poly1.8g);PROTEIN26.1g;CARB15.1g;FIBER5g;CHOL221mg;IRON5mg;SODIUM412mg;CALC86mg

MangoVinaigrettePrep:9minutes1⁄4cupfreshlimejuice

2tablespoonschoppedfreshcilantro

1tablespoonoliveoil


1⁄2teaspoonsugar

1⁄4teaspoonsalt


1garlicclove,minced3⁄4cupdicedmango(about1medium)

1.Combinefirst8ingredientsinalargebowl,stirringwithawhisk.Stirinmango.Yield:4servings(servingsize:about1⁄4cup).


Pea,Carrot,andTofuSalad

Togetabeautifulbrownsearonthetofu,drainthetofuslicesbetweenseverallayersofpapertowelstoabsorbtheextramoisturebeforecooking.Seartheslicesinahotskillet,andwhiletheycook,movethemonlytoturnthemover.Prep:5minutes•Cook:10minutes

1(14-ounce)packagewater-packedfirmtofu,drained

2tablespoonssesameoil1⁄2cuplightsesamegingerdressing

1(16-ounce)packagefrozenpetitegreenpeas,thawed

1cupmatchstick-cutcarrots

1(8-ounce)canwaterchestnuts,drained1⁄2cupthinlyslicedredonion


1mediumheadBibblettuce,torn

4teaspoonsroasted,unsaltedsunflowerseedkernels

1.Placetofuonseverallayersofheavy-dutypapertowels.Covertofuwithadditionalpapertowels;gentlypressoutmoisture.Cuttofuinto1-inchcubes.

2.Heatoilinalargenonstickskilletovermedium-highheat.Addtofu;cook5to6minutesoneachsideoruntilgoldenonallsides,stirringoccasionally.

3.Combinetofu,dressing,andnext5ingredientsinalargebowl;tossgentlytocoat.Dividelettuceevenlyamong4plates.Toplettucewith13⁄4cupstofumixture.Sprinkleevenlywithsunflowerseedkernels.Yield:4servings(servingsize:about11⁄2cupslettuce,13⁄4cupstofumixture,and1teaspoonsunflowerseedkernels).


GrilledPorkSaladwithSweetSoyandOrangeDressing

Besuretogratetherindfromtheorangesbeforeyoupeelandsectionthemforthesalad.You’llusetherindinthedressingandthesectionsinthesalad.Prep:5minutes•Cook:8minutes•Other:3minutes

SweetSoyandOrangeDressing,divided

3(4-ounce)bonelesscenter-cutloinporkchops(about1⁄2inchthick)


Cookingspray

6cupsthinlyslicednapa(Chinese)cabbage1⁄2cupchoppedgreenonions

1⁄4cupslicedalmonds,toasted

1.Preparegrill.

2.PrepareSweetSoyandOrangeDressing.Reserve1⁄4cupdressing;setremainingdressingaside.

3.Sprinklebothsidesofporkwithpepper.Placeporkonagrillrackcoatedwithcookingspray.Cook4minutesoneachside,bastingwithreserved1⁄4cupdressing.Coverandletporkstand3minutes;cutintothinslices.

4.Dividecabbageevenlyamong4plates.Topevenlywithporkslices,orangesections(reservedfromSweetSoyandOrangeDressing),andgreenonions.Drizzlesaladsevenlywithremainingdressing,andsprinkleevenlywithalmonds.

Yield:4servings(servingsize:11⁄2cupscabbage,3ouncespork,1⁄2orange,2tablespoonsgreenonions,about11⁄2tablespoonsdressing,and1tablespoonalmonds).

CALORIES299;FAT16.5g(sat3.7g,mono8.8g,poly3g);PROTEIN19.6g;CARB18.7g;FIBER3g;CHOL44mg;IRON1.3mg;SODIUM876mg;CALC133mg

SweetSoyandOrangeDressingPrep:3minutes

2naveloranges1⁄4cuplow-sodiumsoysauce

3tablespoonshoney

3tablespoonsricevinegar

11⁄2tablespoonscanolaoil

1.Grate2teaspoonsrindfromoranges.Peelandsectionoranges;reserveorangesectionsforsalad.

2.Combineorangerind,soysauce,andremaining3ingredientsinasmallbowl,stirringwithawhisk.Yield:6servings(servingsize:about1tablespoon).


WarmPorkSaladwithApples

Porkandapplesaresimplymeantforeachother.ThepungentdressingmarrieswellwithtartGrannySmithapples.Prep:6minutes•Cook:7minutes

6teaspoonsoliveoil,divided

1(1-pound)porktenderloin,cutinto12slices

11⁄4teaspoonsgroundcumin,divided

1⁄2teaspoonsalt,divided

1⁄4teaspoonblackpepper,divided

2tablespoonscidervinegar

2teaspoonslightbrownsugar

1(7-ounce)packagetornradicchioandbutterlettuce(suchasFreshExpressRiviera)

1largeGrannySmithapple,coredandthinlysliced

1.Heat2teaspoonsoilinalargenonstickskilletovermedium-highheat.Sprinkleporkevenlywith1teaspooncumin,1⁄4teaspoonsalt,and1⁄8teaspoonpepper.Addporktopan;cook3minutesoneachsideoruntildone.

2.Combinevinegar,brownsugar,remaining4teaspoonsoil,remaining1⁄4teaspooncumin,remaining1⁄4teaspoonsalt,andremaining1⁄8teaspoonpepperinasmallbowl,stirringwithawhisk.

3.Placelettuce,apple,and2tablespoonsdressinginalargebowl;tossgentlyto

coat.Dividesaladevenlyamong4plates;topeachwith3slicesofpork,anddrizzleremainingdressingevenlyoverpork.Yield:4servings(servingsize:3slicespork,2cupssalad,and1teaspoondressing).

CALORIES237;FAT11g(sat2.3g,mono4.1g,poly4.3g);PROTEIN23.4g;CARB12g;FIBER2.1g;CHOL63mg;IRON1.6mg;SODIUM344mg;CALC16mg

servewith

Pomegranate-OrangeSparklerPrep:2minutes

1cuppomegranatejuice,chilled

1cuporangejuice,chilled1⁄4cupsugar

2cupssparklingwater,chilled

4lemonwedges

1.Combinepomegranatejuice,orangejuice,andsugarinalargepitcher;stiruntilsugardissolves.Stirinsparklingwater,andserveimmediatelyovericewithlemonwedges.Yield:4servings(servingsize:1cupsparklerand1lemonwedge).

CALORIES154;FAT0.2g(sat0g,mono0g,poly0g);PROTEIN0.8g;CARB38.7g;FIBER0.1g;CHOL0mg;IRON0.2mg;SODIUM13mg;CALC18mg

HeirloomTomatoandGoatCheeseSaladwithBaconDressing

Threeharmoniousflavorsconvergeinthissimplesalad:smokybacon,earthygoatcheese,andacidictomatoes.Servewithawarmbaguettesliceandaglassofdrywhitewinetocompletethemeal.Prep:7minutes

2heirloomtomatoes,sliced

1(4-ounce)packagegoatcheese,sliced1⁄2cupverticallyslicedonion

2cupsbaggedbabyspinachleaves1⁄2cupBaconDressing

1.Arrangelayersoftomatoslicesandnext3ingredientsevenlyoneachof4servingplates.DrizzlesaladsevenlywithBaconDressing.Yield:4servings(servingsize:1saladand2tablespoonsdressing).


BaconDressingPrep:4minutes•Cook:7minutes

6center-cut30%-lessfatbaconslices1⁄4cupcidervinegar

2tablespoonshoney1⁄4teaspoonkoshersalt


1⁄4cupmincedgreenonions(1large)

1.Cookbaconinaskilletovermediumheatuntilcrisp.Removebaconfrompan,reserving1tablespoondrippingsinpan;drainbacon.

2.Addvinegarandnext4ingredientstodrippingsinpan,stirringwithawhisk.Removepanfromheat.Crumblebacon,andaddtopan,stirringwithawhisk.Yield:2⁄3cup(servingsize:about21⁄2tablespoons).


choiceingredient

Werecommendusingheirloomtomatoes,whicharegrownfromtheseedsofold-fashionedvarieties,becauseoftheirfull-bodiedflavoranddazzlingpaletteofcolors.Theyvaryfromredtoyellowandfromgreentopurplishblack.Lookforthematfarmers’marketsduringthesummermonths.

ArugulaSaladwithProsciuttoandPears

Youcantoastthewalnuthalvesquicklyinadryskilletovermedium-highheat.Stirfrequently,andremovethemfromtheheatassoonasyoubegintosmellthatwonderfulnuttyaroma.Prep:7minutes•Cook:2minutes

2(5-ounce)bagsarugula

2redpears,coredandcutlengthwiseinto1⁄4-inch-thickslices

4thinslicesprosciutto,cutcrosswiseintostrips(about2ounces)3⁄4cupshavedfreshParmesancheese(about3ounces)

4tablespoonswalnuthalves,toasted

3tablespoonswhitewinevinegar



1.Combinefirst5ingredientsinalargebowl.

2.Combinevinegarandnext3ingredientsinasmallbowl,stirringwithawhisk.Drizzleoversalad,andtossgentlytocoat.Yield:4servings(servingsize:about23⁄4cups).


servewith

FrenchBreadwithHerbedGoatCheeseSpreadPrep:6minutes•Cook:1minute

2ouncesgoatcheese,softened1⁄2teaspoonchoppedfreshoregano

1⁄2teaspoonchoppedfreshthyme


8(1⁄2-inch-thick)slicesdiagonallycutwholewheatbaguette,toasted

1.Combinefirst4ingredientsinasmallbowl.Spreadgoatcheesemixtureevenlyonbaguetteslices.Yield:4servings(servingsize:2slices).


MediterraneanPastaSalad

Thissatisfyingpastasaladfeaturesthree-cheesetortellini,whichcomesinavarietyofflavors.Tryeitherthechickenormushroomversionforadifferentvariation.Freezeleftovertortelliniinazip-topplasticbagtouselaterinasouporsidedish.Prep:5minutes•Cook:10minutes1⁄2(9-ounce)packagerefrigeratedrainbowthree-cheesetortellini

1quartwater1⁄4poundasparagusspears,trimmed

1⁄3cupbottledroastedredbellpeppers,cutinto1-inchpieces

1ounceMontereyJackcheesewithjalapeñopeppers,cutinto1⁄4-inchcubes(about1⁄4cup)

6drainedcannedquarteredartichokehearts

8grapetomatoes

8pittedkalamataolives

2thinslicesprosciutto,cutcrosswiseintostrips(about1ounce)

1tablespoonchoppedfreshbasil

3tablespoonslightbalsamicvinaigrette

1.Cookpastain1quartboilingwater6minutes,omittingsaltandfat.Addasparagustoboilingwater,andcook1minute.Draininacolander,andrinse

withcoldwateruntilcooled.Drain.

2.Whilepastaandasparaguscook,combineroastedbellpeppersandnext7ingredientsinalargebowl.Addtortelliniandasparagus;tossgently.Yield:3servings(servingsize:11⁄3cups).


choiceingredient

Prosciutto(pro-SHOO-toh),alsoknownasParmaham,isasalt-curedhamthatistypicallyslicedthinandofteneatenraworlightlycooked,makingitperfecttouseinquick-cookingrecipes.Alittleprosciuttooffersapowerfulpunchofflavorinthisdish,soyou’llonlyneedtouseasmallamount.

LemonyFusilliwithChickpeas,Raisins,andSpinach

Witharefreshinglemonvinaigrette,chickpeas,andspinach,thissaladmakesagreatlightlunchordinneralternativetoatraditionalmixedgreenssalad.Forheartierfare,stirinsomechoppedcookedchicken.Prep:2minutes•Cook:9minutes

3cupsuncookedwholewheatfusilli(shorttwistedspaghetti)

2lemons

1tablespoonoliveoil1⁄2teaspooncrushedredpepper

1⁄4teaspoonsalt


1(6-ounce)packagefreshbabyspinach

1(15-ounce)canchickpeas(garbanzobeans),rinsedanddrained3⁄4cupgoldenraisins

1⁄4cup(1ounce)shreddedfontinacheese

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.

2.Whilepastacooks,graterindandsqueezejuicefromlemontomeasure4teaspoonsand1⁄4cup,respectively.Combinerind,juice,oliveoil,andnext3ingredientsinalargebowl,stirringwithawhisk.Addspinach,chickpeas,andraisins;tosswell.

3.Drainpasta,andimmediatelyaddtospinachmixture,tossinguntilspinachwilts.Sprinklewithcheese.Serveimmediately.Yield:4servings(servingsize:2cups).

CALORIES466;FAT8.1g(sat2g,mono3.3g,poly2.3g);PROTEIN14.7g;CARB87g;FIBER10.8g;CHOL8mg;IRON4.4mg;SODIUM376mg;CALC145mg

servewith

CheesyCrostiniPrep:3minutes•Cook:5minutes

8(1⁄2-inch-thick)diagonally-cutbaguetteslices

2garliccloves,halvedlengthwise

1largeplumtomato,cutdiagonallyinto8slices1⁄4cupfreshlygratedParmesancheese


2.Arrangebaguetteslicesonabakingsheet.Rubcutsurfacesofgarlicoverbothsidesofbread.Place1tomatosliceoneach;sprinkleevenlywithcheese.Bakeat450°for5minutesoruntilcheesemelts.Yield:4servings(servingsize:2crostini).

CALORIES91(20%fromfat);FAT2.1g(sat1g,mono0.4g,poly0.1g);PROTEIN5.1g;CARB13.9g;FIBER0.6g;CHOL5mg;IRON0.8mg;SODIUM265mg;CALC104mg

Spinach,Tomato,andFreshMozzarellaPastaSaladwithItalianDressing

Dressedwithasimplevinaigrettemadefromfreshherbsandagoodqualityextra-virginoliveoil,thissaladisasdeliciousasitiseasytoprepare.Thedressingwillkeepintherefrigeratorforacoupleofdays,soconsiderdoublingtherecipetokeepsomeonhand.Prep:10minutes•Cook:10minutes

21⁄2cupsmultigrainrotinipasta(suchasBarillaPlus)

ItalianDressing

2cupsgrapetomatoes

1(6-ounce)packagebabyspinach

4ouncesfreshmozzarellacheese,cubed

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Rinsewithcoldwater;drain.

2.Whilepastacooks,prepareItalianDressing.Combinedressingandtomatoesinalargebowl.Addpastaandspinach;tosswell,andtopwithcheese.Yield:4servings(servingsize:11⁄2cups).

CALORIES450;FAT15.9g(sat5.1g,mono6.6g,poly3.3g);PROTEIN19.9g;CARB57g;FIBER8g;CHOL22mg;IRON5.5mg;SODIUM262mg;CALC259mg

ItalianDressingPrep:5minutes

1⁄4cupredwinevinegar

2tablespoonschoppedfreshflat-leafparsley

1tablespoonchoppedfreshoreganoorfreshbasil

2tablespoonsextra-virginoliveoil1⁄4teaspoonsalt



1.Combineallingredients,stirringwithawhisk.Yield:4servings(servingsize:2tablespoons).


GrilledPestoSalmon–OrzoSalad

Withorzoasitsbase,thissaladmakesafillingmealthathighlightsthefreshflavorsofwhitebeans,grapetomatoes,andarugula.Prep:9minutes•Cook:14minutes

2(6-ounce)skinlesssalmonfillets1⁄4cupcommercialpesto,divided

1⁄4teaspoonkoshersalt


2(1⁄2-inch-thick)sweetonionslices

11⁄2cupsgrapetomatoes

Cookingspray

OrzowithArugulaandWhiteBeans1⁄8teaspoonfreshlygroundblackpepper

1.Brushfishevenlywith2tablespoonspesto;sprinklewithsaltandpepper.Brush1tablespoonpestooveronionslices.Tosstomatoeswithremaining1tablespoonpesto,andplaceona12-inchsquareofheavy-dutyfoil.Foldedgesoffoiluparoundtomatoestoformabowl,keepingtomatoesinasinglelayer.(Donotcompletelyenclose.)

2.Placesalmon,onionslices,andfoilbowlwithtomatoesonagrillrackcoatedwithcookingspray.Grill14minutesoruntilsalmonisdesireddegreeofdoneness,onionistender,andtomatoesbegintoburst,turningsalmonand

onionafter7minutes.

3.Usingafork,gentlybreaksalmonintolargechunks,andchoponionslices.CombineOrzoSaladwithArugulaandWhiteBeans,salmon,onion,tomatoes,andaccumulatedtomatojuice.Tossgently;sprinklewithpepper.Yield:6servings(servingsize:11⁄2cups).


OrzowithArugulaandWhiteBeansPrep:13minutes•Cook:11minutes

1cupuncookedorzo(rice-shapedpasta)

1(15.5-ounce)cancannellinibeans,rinsedanddrained

2cupsfirmlypackedarugula


1.Cookorzoaccordingtopackagedirections,omittingsaltandfat.Drain.

2.Combineorzo,beans,arugula,andlemonjuiceinalargebowl.Yield:6servings(servingsize:1cup).


ShrimpandNoodleSaladwithAsianVinaigretteDressing

Soy,ginger,andgarlicgivethisnuttynoodlesaladanextradimensionoftantalizingflavor.Lookforricenoodlesintheethnic-foodsectionofyoursupermarket.Prep:9minutes•Cook:5minutes

2ouncesdriedricenoodles(suchasHokan)

AsianVinaigretteDressing

4cupsthinlyslicednapa(Chinese)cabbage3⁄4poundcookedpeeledanddeveinedlargeshrimp

1cupsnowpeas,trimmedandcutdiagonallyinhalf

3cupsfreshbeansprouts

3tablespoonsthinlyslicedgreenonions(optional)1⁄4cupchoppedfreshcilantro(optional)

1.Cooknoodlesinboilingwater5minutes,omittingsaltandfat;drainandrinsewithcoldwater.Drain.

2.Whilenoodlescook,prepareAsianVinaigretteDressing;setaside.

3.Combinenoodles,cabbage,andnext3ingredients.Adddressing,andtosswell.Sprinklesaladwithgreenonionsandcilantro,ifdesired.Yield:4servings(servingsize:2cups).


AsianVinaigretteDressingPrep:6minutes

3tablespoonslimejuice

11⁄2teaspoonsfishsauce

11⁄2tablespoonscreamypeanutbutter

2teaspoonssugar

2teaspoonsgratedpeeledfreshginger

2teaspoonsreduced-sodiumsoysauce

2teaspoonsdarksesameoil


1.Combineallingredients,stirringwithawhiskuntilsmooth.Yield:4servings(servingsize:about2tablespoons).

CALORIES71;FAT5.4g(sat1g,mono2.4g,poly1.8g);PROTEIN2g;CARB5.1g;FIBER0.5g;CHOL0mg;IRON0.2mg;SODIUM272mg;CALC6.8mg

WholeWheatMediterraneanPanzanella

LikemanyItaliandishes,panzanella(pahn-zah-NEHL-lah)wasprobablyfirstmadeoutofnecessity—combiningstalebreadwithreadilyavailablefreshgardenvegetables.Thisclassicbreadsalad,fullofjuicytomatoes,islikesummeronaplate.Foraddedcolor,wechosetouseacombinationofyellowandredheirloomtomatoes.Ifyoupreferadrierpanzanella,toastthebreadbeforetossingitwiththetomatomixture.Prep:10minutes


3tablespoonswhitebalsamicvinegar1⁄8teaspoonsalt


61⁄2cupschoppedtomato(3verylarge)

11⁄2cupcubedEnglishcucumber

1⁄2cuppittedkalamataolives

1⁄2cupfreshbasilleaves,torn

6ounceswholewheatcountry-stylebread,tornintobite-sizepieces(4cups)

1(4-ounce)packagecrumbledfetacheese

1.Combinefirst4ingredientsinalargebowl,stirringwithawhisk.Stirintomatoandnext3ingredients.Addbreadandcheese;tossgently.Serveimmediately.Yield:4servings(servingsize:about22⁄3cups).


servewith

Prosciutto-WrappedMelonSlicesPrep:8minutes

1smallcantaloupe,cutinto8wedges

4ouncesthinlyslicedprosciutto

1.Wrapmelonslicesevenlywithprosciutto.Yield:4servings(servingsize:2wedges).


Beet,Bulgur,andOrangeSaladwithParsleyVinaigrette

Weshavedminutesoffthecooktimeofthismeatlessmain-dishsaladbymicrowavingthebeets.Traditionalcookingmethods,suchasbaking,boiling,steaming,androasting,canrequire45minutesorlonger.Prep:7minutes•Cook:10minutes•Other:10minutes

13⁄4cupswater

1cupuncookedbulgur

1mediumbeet,peeled

2naveloranges

ParsleyVinaigrette,divided1⁄2cup(4ounces)crumbledgoatcheese

Freshparsleyleaves(optional)

1.Bringwatertoaboilinamediumsaucepan;stirinbulgur.Cover,removefromheat;letstand10minutes.Rinsewithcoldwater;drain.

2.Whilewaterforbulgurcomestoaboil,placebeetonaplate;coverwith3layersofdamppapertowels.MicrowaveatHIGH6minutesoruntiltender.

3.Whilebeetcooks,peeloranges;cutcrosswiseintothinwagonwheel–shapedslices.

4.Cutbeetinhalflengthwise.Turnbeethalves,cutsidedown,andcutintothinhalfmoon–shapedslices;placeinabowl.Add3tablespoonsParsleyVinaigrette;tossuntilcoated.

5.Stirremainingvinaigretteintobulgur.Spoonbulgurevenlyontoeachof4servingplates.Topevenlywithbeetsandorangeslices;sprinklewithcheeseandparsley,ifdesired.Yield:4servings(servingsize:1salad).


ParsleyVinaigrettePrep:3minutes

2tablespoonscoarselychoppedfreshparsley

2tablespoonsredwinevinegar



1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:4servings(servingsize:about4teaspoons).

CALORIES63;FAT7g(sat1g,mono5g,poly1g);PROTEIN0.1g;CARB0.2g;FIBER0.1g;CHOL0mg;IRON0.2mg;SODIUM147mg;CALC4mg

shortcutkitchentip

Toquicklyremovethepeelfromanorange,cutathinslicefromthetopandbottomoftheorangesothefruitwillstandupright.Standtheorangeverticallyonthecuttingboard.Usingasharpknife,removetheskinin1⁄2-inchslices.Besuretoremovethewhitepith,whichcanbeverybitter.

MultigrainTunaTabboulehwithCreamyBlackOliveVinaigrette

TabboulehisaMediterraneangrainsaladthattraditionallyincludeschoppedcucumber.Insteadoftossingthecucumberintothesalad,wecutanEnglishcucumberintothinplanksandspoonedthepilafmixtureovertheplanksforacrunchiervariation.Tosstheextravinaigrettewithsaladgreensorsteamedvegetables.Prep:9minutes

1(8.5-ounce)package7whole-grainpilaf(suchasKashi)


1cupchoppedtomato1⁄2cupfinelychoppedfreshparsley

1⁄3cupfinelychoppedredonion

1⁄3cupCreamyBlackOliveVinaigrette


1⁄4teaspoonsalt

1.Combineallingredientsinalargebowl;tosswell.Serveimmediately,orcoverandchilluntilreadytoserve.Yield:4servings(servingsize:1cup).


46mg

CreamyBlackOliveVinaigrettePrep:4minutes3⁄4cupdrainedlargeripeolives

1⁄4cupfat-free,lesssodiumchickenbroth


2teaspoonsDijonmustard1⁄2teaspoonblackpepper


1.Placeolivesinafoodprocessor;pulse3timesuntilchopped.Addbrothandnext3ingredients;pulse3to4timesoruntilblended.Withprocessoron,slowlyaddoilthoughfoodchute.Yield:8servings(servingsize:2tablespoons).


CouscousSaladwithRoastedChicken

Theflavorsofthissaladmeldasitchills.Besuretoprepareenoughtohaveleftovers—itmakesagreatportablelunch.Prep:8minutes•Cook:2minutes•Other:5minutes1⁄3cupuncookedcouscous

11⁄2cupschoppedroastedchickenbreast

1cupchoppedEnglishcucumber

1cuphalvedgrapetomatoes

1cupchoppedfreshparsley1⁄4cupchoppedfreshmint

4greenonions,chopped

1garlicclove,minced1⁄4cupfreshlemonjuice


1.Preparecouscousaccordingtopackagedirections,omittingsaltandfat.Fluffcouscouswithafork.

2.Combinecouscous,chicken,andnext6ingredientsinalargebowl.Setaside.

3.Combinelemonjuice,oliveoil,andsaltinasmallbowl;stirwellwithawhisk.Pourdressingovercouscousmixture;tossgently.Yield:4servings(servingsize:

about1cup).


servewith

GreekPitaChipsPrep:6minutes•Cook:15minutes

2(6-inch)pitas

Oliveoil–flavoredcookingspray1⁄4teaspoonsalt-freeGreekseasoning

1⁄4teaspoonsalt


2.Splitpitas;cutinto8wedges.Arrangepitawedgesinasinglelayeronalargebakingsheet;coatlightlywithcookingspray.SprinkleevenlywithGreekseasoningandsalt.Bakeat350°for15minutesoruntilcrisp.Yield:4servings(servingsize:8chips).


YucatecanRiceSalad

YucatecancuisinecombinesSpanish,Mexican,andCaribbeanflavors.Inthisspicyrecipe,anauthenticcombinationofturmeric,blackbeans,andolivesaccompaniestherice.Servewithlemonwedges,ifdesired.Prep:7minutes•Cook:7minutes•Other:5minutes1⁄2cupwater

1⁄8teaspoongroundturmeric

1⁄2cupinstantwhole-grainbrownrice(suchasMinute)

1(15-ounce)canblackbeans,rinsedanddrained1⁄2cupjalapeño-stuffedgreenolives,coarselychopped(about11olives)

1⁄3cupprechoppedredonion

3(0.5-ounce)slicesreduced-fatMontereyJackcheesewithjalapeñopeppers,cutinto1⁄2-inchsquares

1⁄4cupchoppedfreshcilantro


Lemonwedges(optional)

1.Bringwaterandturmerictoaboilinamediumsaucepan.Stirinrice;cover,reduceheat,andsimmer5minutes.Removefromheat.Placericeinawiremeshstrainer;rinsericewithcoldwater,anddrainwell.

2.Whilericecooks,combinebeansandnext5ingredientsinamediumbowl.Addthecooledrice;tossgentlyuntilblended.Servewithlemonwedges,ifdesired.Yield:4servings(servingsize:3⁄4cup).


servewith

Tomato-AvocadoWedgesPrep:4minutes

2mediumtomatoes,eachcutinto8wedges

1mediumavocado,thinlysliced

11⁄2tablespoonsextra-virginoliveoil

11⁄2tablespoonscidervinegar

1garlicclove,minced1⁄8teaspoonsalt

1.Combinetomatoandavocadoinamediumbowl.

2.Combineoliveoilandremainingingredientsinasmallbowl,stirringwithawhisk.Drizzledressingovertomatomixture.Yield:4servings(servingsize:1⁄2cuptomatomixture).


ChickenandWildRiceSaladwithOrange-MangoVinaigrette

Sliveredalmondsaddjusttherightamountofcrunchtothisnourishingsalad,whichyoucanmakeuptoadayahead.Togetajumpstartonthisdish,cookandchillthericeupto2daysbeforemakingthesalad.Prep:5minutes•Cook:15minutes•Other:30minutes

1(2.75-ounce)packagequick-cookingwildrice(suchasGourmetHouse)

1(31⁄2-ounce)bagboil-in-bagbrownrice(suchasSuccess)

2cupschoppedcookedchickenbreast(8ounces)

Orange-MangoVinaigrette1⁄4cupsliveredalmonds,toasted

1.Cookwildriceandbrownriceaccordingtopackagedirections,omittingsaltandfat.Combinewildriceandbrownrice,andspreadricemixtureinathinlayerinabakingpan.Refrigerate30minutesoruntilcool,stirringoccasionally.Combinechilledricemixture,chicken,andOrange-MangoVinaigretteinalargebowl;tosswell.Spoonricemixtureevenlyontoeachof4servingplates;sprinkleevenlywithalmonds.Yield:4servings(servingsize:11⁄2cupricemixtureand1tablespoonalmonds).


Orange-MangoVinaigrette

Prep:7minutes1⁄2cuprefrigeratedorange-mangojuice

1cupchoppedgreenonions1⁄4cupchoppedfreshflat-leafparsley


2tablespoonsmincedshallots

1tablespoonchoppedfreshthyme

1tablespoonextra-virginoliveoil1⁄2teaspoonsalt


1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:8servings(servingsize:2tablespoons).


MeatlessMain

FalafelPattieswithTzatziki

SpaghettiwithZucchiniandWhiteBeans

GrilledPolentawithTomatoesandWhiteBeans

SouthwesternRedBeansandRice

RefriedBeansandRiceBurritos

SautéedVegetablesandSpicyTofu

Samosas

MeatlessHashandEggs

MeatlessMeatballsoverHerbedSpaghettiSquash

CheeseandTomatoOmelet

Zucchini-PotatoPancakeswithEggs

SpinachandRoastedRedPepperTart

MiniWhitePizzaswithVegetables

RoastedMushroomandShallotPizza

WholeWheatPitaPizzaswithSpinach,Fontina,andOnions

IsraeliCouscouswithMoroccan-RoastedButternutSquash

MushroomStroganoff

GrilledStuffedPortobelloMushrooms

PotatoandJalapeñoCheeseBake

FalafelPattieswithTzatziki

Falafel,apopularMiddleEasternfood,consistsofseasonedpureedchickpeasthatareshapedintoballsorpattiesandthendeepfriedandservedstuffedinsidepitabread.Inourversion,we’veoptedtolightlypan-frythepattiesandservethemnestledinBostonlettucesleaveswithasideoffresh,softpitatriangles.You’llneedonlyonelemonforthismealsobesuretogratethelemonrindforthefalafelbeforesqueezingthejuicefortheTzatziki.Prep:6minutes•Cook:8minutes

2garliccloves

1(15-ounce)canchickpeas(garbanzobeans),rinsedanddrained1⁄4cupall-purposeflour

1⁄4cupfreshflat-leafparsleyleaves

2tablespoonstahini(roastedsesameseedpaste)

1teaspoonbakingpowder


1teaspoongratedlemonrind1⁄2teaspoonsalt


2tablespoonsoliveoil

1.Withfoodprocessoron,dropgarlicthroughfoodchute;processuntilminced.Addchickpeasandnext8ingredientstogarlicinfoodprocessor;processuntilchickpeasarefinelyground.Shapemixtureinto4(3-inch)patties.

2.Heatoilinalargenonstickskilletovermedium-highheat.Addpattiestopan;cook4minutesoneachsideoruntilbrowned.ServepattieswithTzatziki.Yield:4servings(servingsize:1pattyandabout1⁄3cupTzatziki).


TzatzikiPrep:3minutes

11⁄2cupscoarselychoppedEnglishcucumber(1⁄2medium)

3⁄4cupplainlow-fatyogurt

1⁄2cupchoppedfreshmint


1.Combineallingredientsinabowl.Yield:4servings(servingsize:about1⁄3cup).


SpaghettiwithZucchiniandWhiteBeans

Tenderspaghettinoodlescapturethefreshtasteofthechunkybeanandvegetablesauce,whileasprinklingoffetacheeseaddsafinishingtouch.Prep:5minutes•Cook:10minutes

6ouncesuncookedspaghetti


3cups(1⁄4-inch)dicedzucchini(2medium)

1⁄3cupwater

1tablespoontomatopaste(suchasAmore)1⁄4teaspoonkoshersalt


1(15.8-ounce)canGreatNorthernbeans,rinsedanddrained

1(14.5-ounce)candicedtomatoeswithbasil,garlic,andoregano,undrained1⁄2cup(2ounces)crumbledfetacheese

1.Cookspaghettiaccordingtopackagedirections,omittingsaltandfat.

2.Whilepastacooks,heatalargenonstickskilletovermedium-highheat;coatpanwithcookingspray.Addzucchinitopan;cook5minutesoruntillightlybrowned,stirringoccasionally.Stirinwaterandnext5ingredients;coverandsimmer4minutes.

3.Placepastaevenlyoneachof4plates.Toppastaevenlywithzucchinimixture

andcheese.Yield:4servings(servingsize:about2⁄3cuppasta,1cupzucchinimixture,and2tablespoonscheese).


servewith

MixedGreenswithHoney-DijonVinaigrettePrep:7minutes



1teaspoonhoney1⁄4teaspoonDijonmustard


4cupstornmixedsaladgreens1⁄2cupredseedlessgrapehalves

1.Combinefirst5ingredientsinalargebowl,stirringwithawhisk.Addgreens;tossgently.Dividegreensmixtureamong4plates;topevenlywithgrapehalves.Yield:4servings(servingsize:about1cupsaladand2tablespoonsgrapes).


GrilledPolentawithTomatoesandWhiteBeans

Thetomato-and-whitebeanmixtureandthepolentacookinonlyamatterofminutes.Tokeepthisrecipequickandeasyyetdeliverattractivegrillmarks,weusedagrillpaninsteadoffiringupanoutdoorgrill.Ifyoudon’thaveagrillpan,useanonstickskillet.Prep:5minutes•Cook:10minutes

1(17-ounce)tubeofbasilandgarlic–flavoredpolenta,cutinto9slices

Cookingspray

2teaspoonsoliveoil

2cupshalvedgrapetomatoes


1(15-ounce)cancannellinibeans,rinsedanddrained

1tablespoonwhitewinevinegar

11⁄2teaspoonschoppedfreshrosemary


1⁄2cup(2ounces)gratedParmigiano-Reggianocheese

Rosemarysprigs(optional)

1.Heatagrillpanornonstickskilletovermedium-highheat.Coatpanandpolentasliceswithcookingspray.Placepolentaslicesongrillpanorskillet;cook2minutesoneachsideoruntilgoldenbrown.Removefrompan;keepwarm.

2.Whilepolentacooks,heatoilinalargenonstickskilletovermedium-highheat.Addtomatoesandgarlictoskillet;sauté4minutesoruntiltomatoessoftenandgarlicistender.Reduceheattolow.Stirinbeansandnext3ingredients.Cook,stirringconstantly,2minutesoruntilthoroughlyheated.

3.Place3polentaslicesoneachof3plates.Spoontomatomixtureevenlyoverpolenta,andsprinkleevenlywithcheese.Garnishwithrosemarysprigs,ifdesired.Yield:3servings(servingsize:3polentaslices,1cuptomatomixture,andabout21⁄2tablespoonscheese).


shortcutkitchentip

Toquicklyremovefreshrosemaryleavesfromthetough,woodystem,holdthetopoftherosemarysprigwiththeleavespointingupwardoveracuttingboard.Withtheotherhand,runyourfingersalongthestemagainstthedirectionoftheleaves,pinchingtightly.Yourfingerswillseparatetheleavesfromthestem.Moundtheleavestogetheronyourcuttingboard,andthenchoptheleaveswithachef’sknife.

SouthwesternRedBeansandRice

Foraprepackedmealfortomorrow’slunch,storeinsingleserving-sizedcontainers,andrefrigerate.Prep:4minutes•Cook:9minutes

Cookingspray

1(8-ounce)packagepreslicedmushrooms

1(8.8-ounce)packageprecookedwhole-grainbrownrice(suchasUncleBen’sReadyRice)

1(16-ounce)canlightredkidneybeans,rinsedanddrained

1(14.5-ounce)candicedtomatoeswithzestymildgreenchiles,undrained(suchasDelMonte)1⁄4teaspoonsalt


4(71⁄2-inch)flourtortillas

1⁄2cup(2ounces)reduced-fatshreddedcheddarcheese


1.Heatalargenonstickskilletovermedium-highheat;coatpanwithcookingspray.Addmushroomstopan;cook6minutesoruntillightlybrowned,stirringoccasionally.Stirinriceandnext4ingredients.Coverandbringtoaboil;reduceheat,andsimmer4minutesoruntilthoroughlyheated.

2.Whilericemixturecooks,warmtortillasaccordingtopackagedirections.Sprinklericemixturewithcheeseandcilantro.Serveimmediatelywithtortillas.Yield:4servings(servingsize:about1cupricemixtureand1tortilla).

choiceingredient

Kidneybeansareagreatpantrystaple,andtheyprovideanexcellentlow-fatsourceoffiber,protein,potassium,andmagnesium.Rinsinganddrainingcannedbeansreducesthesodiumby40percent.

RefriedBeansandRiceBurritos

Savesometimebypreparingtheaccompanyingveggieswhiletheburritoscookinthemicrowave.Prep:10minutes•Cook:5minutes

1(10-ounce)packagefrozenSouthwestern-stylerice(suchasBirdsEyeSteamfresh)

1cupcannedfat-freerefriedbeans

4(8-inch)96%fat-freewholewheattortillas(suchasMission)1⁄2cup(2ounces)reduced-fatshreddedcheddarcheese

Thinlyslicediceberglettuce(optional)1⁄2cupdicedtomato

1⁄2cupdicedcucumber

1⁄2cupfreshsalsa

1⁄4cuplightsourcream

1.Microwavericeaccordingtopackagedirections.

2.Spoon1⁄4cuprefriedbeansdowncenterofeachtortilla;topeachwith1⁄3cupriceand2tablespoonscheese.

3.Arrangeburritos,seamsidedown,inamicrowave-safebakingdish.Coverwithplasticwrap,andmicrowaveatHIGH3minutesoruntilthoroughlyheated.Placelettuceoneachof4plates,ifdesired,andtopwithburritos.Topeachburritowith2tablespoonstomato,2tablespoonscucumber,2tablespoonssalsa,and1tablespoonsourcream.Yield:4servings(servingsize:1burrito).


servewith

FruitJuiceCoolersPrep:3minutes

2cupsmangonectar(suchasJumex)

1cuporangejuice

1(12-ounce)candietcitrussoda(suchasoriginalFresca),chilled

2cupsicecubes

4limewedges(optional)

1.Combinemangonectarandorangejuiceina11⁄2-quartpitcher.Slowlyaddcitrussoda.Serveoverice,andgarnishwithlimewedges,ifdesired.Yield:4servings(servingsize:about1cup).

CALORIES98;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN1g;CARB23.4g;FIBER0.1g;CHOL0mg;IRON0.5mg;SODIUM36mg;CALC26mg

SautéedVegetablesandSpicyTofu

Thankstoaseasonedpackagedoftofu,thiseasystir-frycomestogetherinasnap.Thisdishisdeliciousservedalone,butforheartierfareserveitontopofricenoodles.Prep:5minutes•Cook:8minutes

1(16-ounce)packagespicytofu,drained

2tablespoonsoliveoil,divided

2tablespoonsfreshlemonjuice1⁄2teaspoonsalt


2largegarliccloves,pressed

1largezucchini,halvedlengthwiseandcutcrosswiseintothinslices

1cupthinlyslicedredbellpepper

Lemonwedges(optional)

1.Placetofuonseverallayersofheavy-dutypapertowels.Covertofuwithadditionalpapertowels;gentlypressoutmoisture.Cuttofuinto1⁄2-inchcubes.

2.Combine1tablespoonoilandnext4ingredientsinamediumbowl.Setaside.

3.Heatremaining1tablespoonoilinalargenonstickskilletovermedium-highheat.Addtofu,zucchini,andbellpepper;stir-fry8to10minutesoruntiltofuisbrownedandvegetablesarecrisp-tender.Addoilmixture;cook1minute,stirringgently.Servewithlemonwedges,ifdesired.Yield:4servings(servingsize:1cup).

CALORIES196;FAT13.7g(sat2.3g,mono5g,poly5g);PROTEIN15g;CARB7.9g;FIBER3.2g;CHOL0mg;IRON3mg;SODIUM302mg;CALC154mg

make-it-faster

Reducemealpreptimebyusingjarred,prepeeledgarlicclovesinsteadofpeelingthemyourself.Lookforthemintherefrigeratedproducesectionatyoursupermarket.

Samosas

Typicallyanappetizer,Indiansamosasarelittledoughpocketsfilledwithaspicycombinationofpotatoes,onion,andmeatorfish.Herewe’veusedmeatlesscrumblesandmadethemlargertoserveasamaindish.Servewithamixedgreenssalad.Prep:7minutes•Cook:12minutes

11⁄2cupsfrozenvegetarianmeatlesscrumbles(suchasMorningStarFarmsMealStarters)3⁄4cupcountry-stylerefrigeratedmashedpotatoes(suchasSimplyPotatoes)

1⁄3cupfrozenpetitepeas

IndianSpiceBlendMix

1(8-ounce)canrefrigeratedreduced-fatcrescentrolls(suchasPillsbury)

Cookingspray

NonfatGreekyogurt(optional)


2.Combinefirst4ingredientsinamediummicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH2minutesoruntilthoroughlyheated.

3.Whilefillingheats,unrolldoughonworksurface.Pressdiagonalperforationstogether.Cutdoughalongremainingperforatedlinestocreate4(61⁄2x31⁄2-inch)rectangles.Spoonfillingevenlyonhalfofeachrectangle.Folddoughoverfilling,pressingwithaforktoseal.Coatabakingsheetwithcookingspray,andplace

samosasonpan;coatsamosaswithcookingspray.Bakeat375°for12minutes.ServewithGreekyogurt,ifdesired.Yield:4servings(servingsize:1samosa).

CALORIES284;FAT12.3g(sat5.5g,mono4.4g,poly2.1g);PROTEIN14.9g;CARB35.1g;FIBER3g;CHOL6mg;IRON3mg;SODIUM964mg;CALC56mg

IndianSpiceBlendMixPrep:3minutes

1teaspoongarammasala(suchasMcCormick)

1teaspoonchilipowder1⁄4teaspooncrushedredpepper

1⁄4teaspoongarlicpowder

1⁄4teaspoongroundcardamom

1⁄4teaspoonsalt


1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:1⁄4teaspoon).


MeatlessHashandEggs

Thismeat-freedish,adaptedfromatraditionalrecipeforcornedbeefandhash,earnedourTestKitchens’highestrating.Prep:3minutes•Cook:16minutes

21⁄2cupsfrozenshreddedhashbrownpotatoes

11⁄2cupsfrozenmeatlesscrumbles

11⁄2cupsprechoppedtomato,greenbellpepper,andonionmix

1⁄2teaspoonsalt


1tablespoonoliveoil

Cookingspray

4largeeggs

1.Combinefirst5ingredientsinamediumbowl.

2.Heatoilinalargenonstickskilletcoatedwithcookingsprayovermediumheat.Addpotatomixture,andcook5to7minutesoruntilpotatomixtureisthoroughlyheated,stirringoccasionally.Form4(3-inch)indentationsinpotatomixtureusingthebackofaspoon.Break1eggintoeachindentation.Coverandcook10minutesoruntileggsaredone.Yield:4servings(servingsize:1eggand1cuppotatomixture).


servewith

Citrus-JicamaSaladPrep:9minutes

1(24-ounce)jarredgrapefruitsections

2tablespoonsfreshmint,chopped1⁄8teaspoongroundcinnamon

2⁄3cupjicama,peeledandmatchstick-cut

1.Drainredgrapefruitsections,reserving1⁄4cupjuice.Combinejuice,mint,andcinnamoninamediumbowl;stirwithawhisk.Addgrapefruitsectionsandjicama;tossgently.Yield:4servings(servingsize:about1⁄2cup).

CALORIES91;FAT0g(sat0g,mono0g,poly0g);PROTEIN1.6g;CARB21.1g;FIBER2g;CHOL0mg;IRON1mg;SODIUM22mg;CALC9mg

MeatlessMeatballsoverHerbedSpaghettiSquash

Reminiscentofclassicspaghettiandmeatballs,thismeatlessrecipewillpleasebothvegetariansandmeatlovers.Spaghettisquashisalow-carbalternativetotraditionalpastanoodles,whilesoymeatballsstandinforthebeefvariety.Prep:7minutes•Cook:14minutes

Cookingspray

1(8-ounce)containerprechoppedonion

1(12-ounce)packagefrozenzestyItalian-flavoredmeatlessmeatballs(suchasNate’s)

1(26-ounce)jarfireroastedtomato-garlicpastasauce(suchasClassico)

2tablespoonssun-driedtomatopesto(suchasClassico)

HerbedSpaghettiSquash

FreshlyshreddedParmesancheese(optional)

1.Heatalargesaucepanovermedium-highheat;coatpanwithcookingspray.Addonion;sauté3to4minutesoruntiltender.Addmeatballs,pastasauce,andpestotopan;bringtoaboil.Reduceheat;simmer10minutesoruntilmeatballsarethoroughlyheated.SpoonmeatballsandsauceoverHerbedSpaghettiSquash,andsprinklewithParmesancheese,ifdesired.Yield:4servings(servingsize:about1cupmeatball-saucemixtureandabout1cupHerbedSpaghettiSquash).

CALORIES272;FAT10.6g(sat1g,mono4.8g,poly4g);PROTEIN15.5g;CARB30.8g;FIBER5.3g;CHOL0mg;IRON4mg;SODIUM1082mg;CALC167mg

HerbedSpaghettiSquashPrep:6minutes•Cook:13minutes

1(31⁄4-pound)spaghettisquash

1⁄2cupwater


2tablespoonschoppedfreshbasil1⁄2teaspoonsalt


1.Piercesquashseveraltimeswiththetipofasharpknife.MicrowaveatHIGH3minutes.Cutsquashinhalflengthwise,andremoveseedsandmembranewithaspoon.

2.Placesquashhalvesinan11x7–inchbakingdish(squashhalveswilloverlap);add1⁄2cupwater.Coverwithplasticwrap;vent.MicrowaveatHIGH10minutesoruntiltender.Usingafork,removespaghettilikestrands,andplaceinalargebowl.Addoliveoilandremainingingredients;tosswell.Yield:4servings(servingsize:about1cup).

CALORIES76;FAT3.3g(sat0.5g,mono1.9g,poly1g);PROTEIN0.6g;CARB12.2g;FIBER0.1g;CHOL0mg;IRON1mg;SODIUM223mg;CALC42mg

CheeseandTomatoOmelet

Thisveggie-packedomeletisperfectforbrunchorasimplesupper.Foradeliciousside,serveamedleyoffreshfruit,suchasMandarinOrangeswithKiwifruitandGrapes.Prep:5minutes•Cook:7minutes

2largeeggs

2largeeggwhites

2tablespoonswater

1tablespoonfinelychoppedfreshcilantro1⁄4teaspoonsalt


Cookingspray1⁄4cup(1ounce)reduced-fatshreddedcheddarcheese

1⁄2cupdicedseededtomato(1small)

Freshchoppedcilantro

1.Combinefirst6ingredientsinamediumbowl,stirringwithawhisk.

2.Heatan8-inchnonstickskilletovermedium-highheat;coatpanwithcookingspray.Addeggmixture,andcookuntiledgesbegintoset.Gentlyliftedgesofeggmixturewithawidespatula,tiltingpantoallowuncookedeggmixturetocomeincontactwithpan.Cook2minutesoruntileggmixtureisalmostset;sprinklewithcheese.Spoontomatooverhalfofomelet;foldinhalf.

3.Cutomeletinhalfcrosswise,andslideonehalfontoeachof2plates.Garnishwithcilantro,ifdesired,andserveimmediately.Yield:2servings(servingsize:1⁄2omelet).


servewith

MandarinOrangeswithKiwifruitandGrapesPrep:4minutes

2tablespoonslightsyrupfrommandarinoranges3⁄4cupmandarinorangesinlightsyrup(suchasDelMonteSunFresh),drained

1⁄2cupcubedkiwifruit(about1kiwifruit)

1⁄4cupseedlessredgrapehalves

1teaspoonfreshlemonjuice

1.Combine2tablespoonslightsyrup,oranges,andremainingingredients.Yield:2servings(servingsize:3⁄4cup).


Zucchini-PotatoPancakeswithEggs

Thesecrispypan-friedcakesshowcasezucchiniandpotatoestoppedwithfriedeggs.Prep:4minutes•Cook:13minutes

2cupsrefrigeratedshreddedhashbrownpotatoes(suchasSimplyPotatoes)

1cupshreddedzucchini(about1small)1⁄4cupItalian-seasonedpanko(Japanesebreadcrumbs)

4largeeggwhites,lightlybeaten1⁄4cup(1ounce)shreddedfreshParmesancheese


Cookingspray

4largeeggs1⁄8teaspoonfreshlygroundblackpepper

Freshsalsa(optional)

Lightsourcream(optional)

1.Combinefirst6ingredientsinalargebowl.

2.Heatalargenonstickskilletovermediumheat;heavilycoatpanwithcookingspray.Spoonabout1⁄2cuppotatomixtureinto2(5-inch)circlesinpan.Cook5minutes;turnandcook4minutesoruntilpotatoistender.Removepancakesfrompan,andkeepwarm.Repeatprocedurewithremainingpotatomixture.

3.Reheatpanovermedium-highheat;heavilyrecoatpanwithcookingspray.

Crack4eggsintopan;sprinklewith1⁄8teaspoonblackpepper,andcoattopsofeggswithcookingspray.Coverandcook3minutesoruntilwhiteshavejustsetandyolksbegintothickenbutarenothardoruntildesireddegreeofdoneness.Slide1eggontoeachpancake.Servewithsalsaandsourcream,ifdesired.Yield:4servings(servingsize:1pancakeand1egg).


servewith

SpinachSaladwithStrawberriesPrep:4minutes

1tablespoonoliveoil


1teaspoonhoney1⁄4teaspoonsalt


3cupsbaggedbabyspinachleaves

1cupquarteredstrawberries1⁄3cup(1.3ounces)crumbledfetacheese(optional)

1.Combinefirst5ingredientsinalargebowl,stirringwellwithawhisk.Addspinachandstrawberries;tosswell.Sprinklewithfetacheese,ifdesired.Yield:2servings(servingsize:2cups).

CALORIES108;FAT7g(sat0.9g,mono5g,poly0.8g);PROTEIN1.5g;CARB11.3g;FIBER2.6g;CHOL0mg;IRON2mg;SODIUM320mg;CALC49mg

SpinachandRoastedRedPepperTart

Pan-roastedpotatoesmakeaheartysidedishforthissavorytart.Takecarenottostretchthedoughwhileyouarefittingitintothetartpanasthiswillcauseittoshrinkandfallawayfromthesidesofthepanasitbakes.Prep:4minutes•Cook:51minutes1⁄2(15-ounce)packagerefrigeratedpiecrust

Cookingspray

1(10-ounce)packagefrozenleafspinachandbuttersauce(suchasGreenGiant),thawedanddrained1⁄2cupchoppeddrainedbottledroastedredpeppers

1⁄2cupreduced-fatcrumbledfetacheesewithbasilandsun-driedtomatoes

3⁄4cupeggsubstitute

1⁄4teaspoonsalt



2.Unrolldough,androllintoa12-inchcircle.Fitdoughintoa9-inchroundremovablebottomtartpancoatedwithcookingspray;pressdoughagainstsidesofpan.Piercebottomandsidesofdoughwithafork.Placepanonbottomrackinoven.Bakeat400°for14minutesoruntilgolden.

3.Whilecrustbakes,combinespinach,peppers,andcheeseinabowl.Combineeggsubstitute,salt,andpepperinanotherbowl.

4.Removecrustfromoven;sprinklespinachmixtureoverbottomofcrust.Poureggsubstitutemixtureoverspinachmixture.Returntarttobottomrack.Bake37additionalminutesoruntilcrustisgoldenbrownandcustardisset.Cutinto8wedges.Yield:4servings(servingsize:2wedges).

CALORIES342;FAT18.9g(sat7.9g,mono5g,poly5g);PROTEIN10g;CARB31.8g;FIBER1.5g;CHOL21mg;IRON2mg;SODIUM908mg;CALC138mg

servenoworlater

Thisdishcaneasilybepreparedthenightyouserveitorpreppeduptoadayahead.Toprepthisrecipeaheadoftime,fitthedoughinthetartpan,preparetheeggmixture,andstoreseparatelyintherefrigerator.

MiniWhitePizzaswithVegetables

Weusedwholewheatpitaroundstohelpwithportioncontrolandtospeedupthecooktime.ForaGreek-inspiredflavorvariation,substitutehummusforthespreadablecheese.Prep:5minutes•Cook:9minutes

4(6-inch)wholewheatpitas


1mediumzucchini,thinlysliced1⁄4cupthinlyslicedredonion,separatedintorings


1⁄8teaspoonsalt

1⁄2cuplightgarlic-and-herbsspreadablecheese(suchasAlouetteLight)

6tablespoonsshreddedAsiagocheese

1.Preheatbroiler.

2.Placepitasonabakingsheet;broil3minutes.

3.Heatanonstickskilletovermedium-highheat;coatpanwithcookingspray.Addzucchini,onion,pepper,andsalt;sauté3minutesoruntilvegetablesarecrisp-tender.

4.Removepitasfromoven,andspread2tablespoonsgarlic-and-herbsspreadablecheeseovereachpita.TopevenlywithvegetablesandAsiagocheese.Broil3minutesoruntiledgesarelightlybrownedandcheesemelts.

Yield:4servings(servingsize:1pizza).

CALORIES272;FAT8.7g(sat4.6g,mono1,poly1g);PROTEIN11.9g;CARB40.2g;FIBER5.5g;CHOL24mg;IRON2.2mg;SODIUM505mg;CALC137mg

servewith

CaesarSaladPrep:8minutes

2romainehearts

2tablespoonslightCaesardressing

2tablespoonsParmesancheese,grated

4large-cutCaesar-flavoredcroutons,halved

1.Cut2romaineheartsinhalflengthwise.Topeachromainehalfwith1tablespoonlightCaesardressing,1tablespoonfreshlygratedParmesancheese,and2halvedlarge-cutCaesar-flavoredcroutons.Yield:4servings(servingsize:1salad).


RoastedMushroomandShallotPizza

Lorrainecheese,whichcomesinlongslices,issimilarinflavortoSwisscheese.Ifyoudon’thavefreshoregano,youcansubstitute1⁄2teaspoondriedoregano.

Prep:5minutes•Cook:8minutes1⁄2(8-ounce)tublightchive-and-onioncreamcheese

1(10-ounce)cheese-flavoredthinpizzacrust(suchasBoboli)

2cupsRoastedMushroomsandShallots

3(1-ounce)slicesreduced-fatLorrainecheese(suchasSaputo)

2tablespoonsfreshoreganoleaves


2.Spreadcreamcheeseoverpizzacrust.TopwithRoastedMushroomsandShallotsandcheeseslices.

3.Bakepizzadirectlyonovenrackat450°for8minutesoruntilcrustisgoldenandcheesemelts.Sprinklewithoregano,andserveimmediately.Yield:6servings(servingsize:1slice).

CALORIES280;FAT11.3g(sat5.4g,mono2.8g,poly3g);PROTEIN12.9g;CARB32g;FIBER2.5g;CHOL19mg;IRON2.7mg;SODIUM520mg;CALC302mg

RoastedMushroomsandShallotsPrep:15minutes•Cook:15minutes


1⁄4teaspoonsalt



1(8-ounce)packagebabyportobellomushrooms,quartered

1(3.5-ounce)packageshiitakemushrooms,stemsremovedandquartered

2(3-ounce)packagessmallshallots,peeledandquarteredlengthwise

Cookingspray


2.Combinefirst4ingredientsinalargebowl.Addmushroomsandshallots;tosstocoat.Spreadmushroommixtureinasinglelayerinajelly-rollpancoatedwithcookingspray.

3.Bakeat450°for15minutes(donotstir).Yield:2cups(servingsize:1⁄3cup).


WholeWheatPitaPizzaswithSpinach,Fontina,andOnions

Fontina,acreamyItaliancheese,hasanuttyflavor.Itssilkytexturemakesittheperfecttoppingforpizzabecauseitmeltssoeasily.Prep:4minutes•Cook:11minutes



2cupsverticallyslicedredonion

2cupsbaggedbabyspinachleaves

4(7-inch)wholewheatpitas1⁄4cup(2ounces)shreddedFontinacheese


2.Heat1teaspoonoliveoilinamediumnonstickskilletovermedium-highheat.Addgarlicandonion;sauté5minutesoruntiltender.

3.Addspinachandsauté2minutesorjustuntilspinachbeginstowilt.Removefromheat.

4.Placepitasonalargebakingsheet;brushwithremaining2teaspoonsoliveoil.Toppitasevenlywithgarlic-spinachmixtureandcheese.Bakeat450°for4minutesoruntilcheesemeltsandpitasarebrown.Yield:4servings(servingsize:1pizza).


servewith

ArugulaSaladPrep:2minutes

1tablespoonbalsamicvinegar

2teaspoonsoliveoil1⁄2teaspoonfreshlygroundblackpepper

1⁄4teaspoonsalt

4cupsarugulaleaves

1cupcherrytomatoes,halved

1.Combinefirst4ingredientsinalargebowl,stirringwithawhisk.Addarugulaandtomatohalves;tosswell.Yield:4servings(servingsize:about1cup).


IsraeliCouscouswithMoroccan-RoastedButternutSquash

Oil-curedolivespackapunchofflavorbecausetheyhavebeensoakedinherborspice-infusedoilforseveralmonths.Tosavetime,roastthesquashwhilethecouscouscooks.Prep:5minutes•Cook:23minutes

Cookingspray

11⁄3cupsIsraelicouscous

2cupswater1⁄4teaspoonsalt


1⁄2cuppittedoil-curedolives,halved(about12olives)

1⁄4cupfreshmintleaves,coarselychopped

3tablespoonsslicedalmonds,toasted

Moroccan-RoastedButternutSquash

NonfatGreekyogurt(optional)

Freshmintleaves(optional)

1.Heatamediumsaucepanovermedium-highheat;coatpanwithcookingspray.Addcouscous;sauté1minute.Stirinwater,salt,andpepper.Bringtoaboil;reduceheat,andsimmer12minutesoruntilliquidisabsorbed.Remove

fromheat.Addolives,mint,andalmonds;tosswell.

2.Dividecouscousamong3plates.TopevenlywithMoroccan-RoastedButternutSquash.Servewithyogurt,andgarnishwithmintleaves,ifdesired.Yield:3servings(servingsize:1cupcouscousandabout1cupsquash).


Moroccan-RoastedButternutSquashPrep:5minutes•Cook:20minutes

1smallbutternutsquash(about13⁄4pounds)

1tablespoonoliveoil1⁄8teaspoongroundcinnamon



1⁄4teaspoonsalt

Cookingspray


2.Peelsquash,andcutintoquarters;cutquarterscrosswiseintothinslices.Placesquashinalargebowl;drizzlewithoil.Combinecinnamonandnext3ingredientsinasmallbowl.Sprinklesquashwithspicemixture;tosswell.Placesquashonalargebakingsheetcoatedwithcookingspray.Bakeat475°for20minutes.Yield:3servings(servingsize:about1cup).


MushroomStroganoff

Weusedablendofoyster,shiitake,andbabybellamushroomsinthissuperbvegetarianstroganoff.Browningthemushroomsoverhighheatensuresthattheydeveloprichflavor.Prep:2minutes•Cook:13minutes

31⁄2cupsuncookedmediumeggnoodles

Butter-flavoredcookingspay

5(4-ounce)packagesfreshgourmet-blendmushrooms

1cupcoarselychoppedonion

3tablespoonsall-purposeflour

11⁄2cups2%reduced-fatmilk

3tablespoonsdrysherry

2tablespoonslightbutter,melted1⁄2teaspoonsalt


1⁄2cupreduced-fatsourcream

11⁄2tablespoonsfinelychoppedchives(optional)

1.Cooknoodlesaccordingtopackagedirections,omittingsaltandfat;drain.

2.Whilenoodlescook,heatalargeDutchovenoverhighheat;generouslycoatpanwithcookingspray.Addmushroomsandonion;cook10minutesoruntil

browned,stirringfrequently.

3.Whilemushroommixturecooks,placeflourinabowl.Graduallyaddmilk,stirringwithawhiskuntilsmooth.Addsherryandnext3ingredients,stirringwithawhisk.Transfercookedmushroommixturetoalargebowl.Graduallyaddmilkmixturetohotpan,stirringwithawhisk.Cook,whiskingconstantly,3minutesoruntilslightlythickened.

4.Stirsauceandcookednoodlesintomushroommixture.Stirinsourcream;sprinklewithchives,ifdesired.Serveimmediately.Yield:4servings(servingsize:13⁄4cups).

CALORIES393);FAT12.6g(sat6.5g,mono3.6g,poly2g);PROTEIN15g;CARB55.2g;FIBER3.5g;CHOL83mg;IRON3.8mg;SODIUM400mg;CALC162mg

shortcutkitchentip

Tochopchivesquicklyandsafely,holdthechivesinabunch,andplacethemonacleancuttingboard.Withasharpknife,chopthechivestothedesiredsize.Topreparethechivesahead,chopthem,andplaceinazip-topplasticbag;storeintherefrigeratoruntilyouneedthem.

GrilledStuffedPortobelloMushrooms

Arobustmixtureofspinach,garlic,oregano,andParmesancheesefillsjuicymushroomsinthisrecipe.Prep:5minutes•Cook:10minutes

2(41⁄2-inch)portobellomushroomcaps


1garlicclove,minced3⁄4cupmincedonion(1small)

11⁄2teaspoonschoppedfreshoregano

1⁄2cupbaggedbabyspinachleaves

1⁄4cupgratedParmesancheese

1⁄3cupItalian-seasonedpanko(Japanesebreadcrumbs)

11⁄2teaspoonsbalsamicvinegar


1.Preparegrill.

2.Removebrowngillsfromundersidesofmushroomsusingaspoon;discardgills.Setmushroomcapsaside.

3.Heat1teaspoonoilinalargenonstickskilletovermedium-highheat.Addmushroomcaps,garlic,andonion;sauté2minutes.Addoreganoandspinach;sauté1minuteoruntilspinachwilts.

4.Transferspinachmixturetoamediumbowl;stirinremaining1teaspoonoil,

cheese,panko,vinegar,andpepper.Dividefillingevenlyamongmushrooms,spooningontogillsides.

5.Grill7minutes.Yield:2servings(servingsize:1mushroomcap).


servewith

GrilledTomatoSaladPrep:3minutes•Cook:6minutes

2plumtomatoes,quartered

Cookingspray1⁄4cupsmallfreshbasilleaves

1teaspoonoliveoil

1teaspoonbalsamicvinegar1⁄8teaspoonsalt

1.Preparegrill.

2.Placetomatoesonagrillrackcoatedwithcookingspray.Grill3minutesoneachside.Placetomatoesinabowl;addbasilandremainingingredients,tossingtocoat.Yield:2servings(servingsize:4tomatoquarters).


PotatoandJalapeñoCheeseBake

Ittakesabout5secondstoshredthecheeseforthiscasseroleinthefoodprocessor—justmakesurethecheeseiscoldbeforeplacingitinthefoodchute.Prep:13minutes•Cook:1hourand6minutes


2(8-ounce)packagesprechoppedbellpepper-and-onionmix


1(18-ounce)packagerefrigeratedslicedpotatoes(suchasSimplyPotatoesHomestyleSlices)1⁄2teaspoonsalt


1(8-ounce)package50%reduced-fatjalapeñocheddarcheese(suchasCabot),shredded1⁄2cupchoppedfreshcilantro


2.Heatalargenonstickskilletovermedium-highheat;coatpanwithcookingspray.Addbellpeppermix;cook5minutes,stirringfrequently.Addgarlic;cook1additionalminute.

3.Whilebellpeppermixturecooks,arrangehalfofpotatoslicesinbottomofan11x7-inchbakingdishcoatedwithcookingspray.Combinesaltandpepper.Sprinklepotatosliceswithhalfofsaltmixture.

4.Layerpotatomixturewithhalfofbellpeppermixtureandone-thirdofcheese.

Repeatprocedurewithremaininghalfofpotatoslices,saltmixture,bellpeppermixture,andremainingtwo-thirdsofcheese.

5.Coverandbakeat400°for40minutes.Uncoverandbake10additionalminutesoruntilcheeseislightlybrownedandpotatoesaretender.Sprinklewithcilantro.Yield:6servings(servingsize:1⁄6ofcasserole).


servewith

RomaineandSweetOnionSaladPrep:8minutes

1cupverticallyslicedsweetonion

11⁄2cupsgrapetomatoes,halved

11⁄2cupsEnglishcucumberslices(about1small)

1⁄3cupSweetVidaliaOnionVinaigrette(suchasKen’sHealthyOptions)

1.Combineonion,tomato,andcucumberinabowl.Adddressing;tosswell.Yield:4servings(servingsize:1cup).


Fish&Shellfish

Fish

GrilledAmberjackwithCountry-StyleDijonCreamSauce

BlackenedCatfish

BakedBayouCatfishwithSpicySourCreamSauce

ConfettiFlounderPacketswithOrange-TarragonButter

Pan-SearedGrouperwithSweetGingerRelish

MeyerLemonandDillFishParcels

Pan-FriedHalibutwithCornichonSauce

PistouHalibut

TeriyakiSalmonwithMushrooms

RoastedSalmonwithTomatillo–RedOnionSalsa

SnapperPiccata

SnapperwithWarmItalian-StyleSalsa

PankoPan-FriedFishStrips

GrilledThai-SpicedTunaSteak

SearedHerbedTuna

Shellfish

Chile-CrustedScallopswithMango-PapayaSalsa

SearedScallopswithSautéedFennel,Orange,andRedOnion

ScallopswithLemon-BasilSauce

Pan-FriedShrimp

ShrimpwithCapers,Garlic,andRice

WhiteWine–SteamedMussels

GrilledAmberjackwithCountry-StyleDijonCreamSauce

Preparethecreamsauceahead,ifyoulike—justbesuretoreservethelemonjuiceforthefish.Pickupawholewheatbaguettefromthebakeryatyoursupermarket,andsteamfreshasparagustomakethismealquickandeasy.Prep:2minutes•Cook:7minutes

2teaspoonssalt-freesteakgrillingblend(suchasMrs.Dash)

11⁄2teaspoonschoppedfreshtarragon

Cookingspray

4(6-ounce)amberjackfillets(about3⁄4inchthick)

1lemon

Country-StyleDijonCreamSauce

1.Combinesteakseasoningandtarragoninasmallbowl;setaside.

2.Heatagrillpanovermedium-highheat.Coatpanwithcookingspray.Coatfilletswithcookingspray,andrubwithseasoningmixture.Addfishtopan.Cook3to4minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.

3.Whilefishcooks,grate1teaspoonrindfromlemon;squeezejuicetomeasure1tablespoon.ReservelemonrindforCountry-StyleDijonCreamSauce.

4.Place1filletoneachof4servingplates.Drizzlefilletsevenlywithlemonjuice,andtopwithadollopofcreamsauce.Yield:4servings(servingsize:1fillet,

about3⁄4teaspoonlemonjuice,and3tablespoonscreamsauce).

CALORIES256;FAT8g(sat0.8g,mono4g,poly3g);PROTEIN37.2g;CARB6.3g;FIBER0.6g;CHOL83mg;IRON0.1mg;SODIUM473mg;CALC39mg

Country-StyleDijonCreamSaucePrep:4minutes1⁄4cuplightmayonnaise

1⁄4cupfat-freesourcream

3tablespoonswater

11⁄2tablespoonscountry-styleDijonmustard

11⁄2teaspoonschoppedfreshtarragon

1teaspoongratedlemonrind1⁄4teaspoonsalt

1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:3tablespoons).

CALORIES71;FAT4.9g(sat0.8g,mono1g,poly2.5g);PROTEIN1.1g;CARB5g;FIBER0.1g;CHOL8mg;IRON0.1mg;SODIUM413mg;CALC33mg

BlackenedCatfish

AcombinationofafewpantryspiceslendsauthenticCajunflavortocatfish.TheSautéedCornandCherryTomatoesaredeliciousservedaloneasasidedishorasarelishspoonedoverthecatfish.Prep:3minutes•Cook:9minutes

1tablespoonfreshthymeleaves,minced

1teaspoononionpowder

1teaspoongarlicpowder

1teaspoonpaprika

1teaspoonblackpepper1⁄2teaspoongroundredpepper

1⁄4teaspoonsalt


4(6-ounce)catfishfillets

1.Combinefirst7ingredientsinasmallbowl.

2.Heatalargenonstickskilletovermedium-highheat.Add2teaspoonsoiltopan.Brushfilletswithremainingoliveoil.Rubfilletswithspicemixture,andaddtopan;cook3minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.Yield:4servings(servingsize:1fillet).


37mg

servewith

SautéedCornandCherryTomatoesPrep:4minutes•Cook:6minutes

2teaspoonsoliveoil

1garlicclove,minced

2cupsfreshcornkernels(about3ears)

1cupcherrytomatoes,quartered(about10)

3tablespoonschoppedgreenonions(about2large)

1tablespoonsherryvinegar

2teaspoonsmincedfreshthyme1⁄2teaspoonfreshlygroundblackpepper

1⁄4teaspoonsalt

1.Heatoilinalargenonstickskilletovermediumheat.Addgarlictopan;sauté1minute.Addcornandtomatoes;cook3minutesoruntilvegetablesaretender,stirringoften.Removefromheat;stirinonionsandremainingingredients.ServewithBlackenedCatfish.Yield:4servings(servingsize:about1⁄2cup).


BakedBayouCatfishwithSpicySourCreamSauce

Foracrisptexturesimilartofriedfish,coatthefilletswithcornmealandbakethematahightemperature.Trysqueezingalemonwedgeoverthefilletstoenhancetheflavor.Prep:5minutes•Cook:14minutes

Cookingspray

21⁄2tablespoonshotsauce,divided

4(6-ounce)catfishfillets

1teaspoonCajunseasoning(suchasLuzianne)1⁄2cupyellowcornmeal

1⁄2cuplightsourcream

1⁄8teaspoonsalt

1lemon,cutintowedges(optional)

Choppedfreshparsley(optional)


2.Linealargebakingsheetwithfoil;coatfoilwithcookingspray.

3.Brush11⁄2tablespoonshotsauceevenlyonbothsidesoffillets;sprinklewithCajunseasoning,anddredgeincornmeal,pressinggently.Placefilletsonpreparedpan.Coatfilletswithcookingspray.Bakeat400°for14minutesoruntilfilletsflakeeasilywhentestedwithafork.

4.Whilefilletsbake,combineremaining1tablespoonhotsauce,sourcream,andsaltinasmallbowl,stirringwithawhisk.Servefilletswithsauceandlemonwedges,ifdesired.Sprinklewithparsley,ifdesired.Yield:4servings(servingsize:1filletand2tablespoonssauce).


servewith

Sweet-and-SourBroccoliSlawPrep:4minutes

1tablespoonsugar

2tablespoonscidervinegar

1tablespooncanolaoil1⁄4teaspoonpoppyseeds

1⁄8teaspoonsalt


Dashofgroundredpepper

21⁄2cupspackagedbroccolicoleslaw

1.Combinefirst7ingredientsinamediumbowl,stirringwithawhisk.Addcoleslaw;tosswell.Serveimmediately.Yield:4servings(servingsize:about2⁄3cup).

CALORIES62;FAT3.6g(sat0.3g,mono2.1g,poly1.1g);PROTEIN1.3g;CARB5.7g;FIBER1.3g;CHOL0mg;IRON0.4mg;SODIUM88mg;CALC13.5mg

ConfettiFlounderPacketswithOrange-TarragonButter

Cookingthefishinparchmentpaperinfusesthefishwithflavor.Servewithprecookedricetossedwithorangerindandchoppedfreshtarragon.Prep:6minutes•Cook:12minutes•Other:5minutes

8freshsnowpeas,trimmed

1cupmatchstick-cutcarrots1⁄2cupdicedyellowbellpepper

2tablespoonswater

4(6-ounce)flounderfillets(1⁄4inchthick)

1⁄4teaspoonsalt


Orange-TarragonButter

Orangewedges(optional)


2.Cutsnowpeaslengthwiseintostripsandinhalfcrosswise.Placesnowpeastrips,carrots,bellpepper,andwaterinamicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH2minutes.

3.Sprinklefilletswithsaltandpepper.Cut4(15x12-inch)squaresofparchmentpaper.Foldeachsquareinhalf.Openfoldedparchmentpaper;place1filletnearfoldoneachsquare.Topeachfilletwithone-fourthofcarrotmixture;crumbleor

spread1tablespoonOrange-TarragonButterovercarrotmixture.Foldpaper;sealedgeswithnarrowfolds.Placepacketsonalargebakingsheet.

4.Bakeat400°for10minutes.Letstand5minutes.Place1packetoneachof4plates;cutopen,andserveimmediately.Garnishwithorangewedges,ifdesired.Yield:4servings(servingsize:1packet).


Orange-TarragonButterPrep:3minutes1⁄4cupbutter,softened

1tablespoonfinelychoppedfreshtarragon

11⁄2teaspoonsgratedorangerind

1⁄8teaspoonsalt


1.Combineallingredientsinabowl.Stirwithaspoonuntilblended.Coverandchilluntilreadytoserve.Yield:4servings(servingsize:1tablespoon).


Pan-SearedGrouperwithSweetGingerRelish

Gingerandredbellpepperaddaburstofspicy,freshflavortothisAsian-inspireddish.Makeaquicksidebyheatingprecookedjasminericeinthemicrowaveandtossingitwithfreshchoppedmint.Prep:2minutes•Cook:13minutes

1tablespoonreduced-sodiumsoysauce

1tablespoonchilioil1⁄4teaspoonfreshlygroundblackpepper

2garliccloves,pressed

4(6-ounce)grouperfillets(about1inchthick)

Cookingspray

SweetGingerRelish

1.Combinefirst4ingredients;brushmixtureoverfillets.

2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addfillets;cook6to7minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.ServewithSweetGingerRelish.Yield:4servings(servingsize:1filletand1⁄4cupSweetGingerRelish).


SweetGingerRelishPrep:10minutes

1⁄2cupfinelychoppedredbellpepper

1⁄4cupchoppedfreshmint


1tablespoongratedpeeledfreshginger

1tablespoonfreshlimejuice

1teaspoonsugar

1.Combineallingredientsinasmallbowl.Tossgently.Yield:4servings(servingsize:1⁄4cup).


MeyerLemonandDillFishParcels

Orange-yellowMeyerlemonsareahybridofthemandarinorangeandlemon,whichgivesthemasweeterflavorthantheirrun-of-the-millcounterparts.Ifyouhavedifficultyfindingthem,youcanuseregularlemons,suchasEurekas,instead.Prep:4minutes•Cook:15minutes

4(6-ounce)halibutfillets(3⁄4inchthick)

1⁄2teaspoonsalt


8(1⁄4-inch-thick)Meyerlemonslices(2lemons)

1tablespoonbutter,quartered

4teaspoonschoppedfreshdill


2.Cut4(15-inch)squaresofparchmentpaper.Foldeachsquareinhalf.Openfoldedparchmentpaper;place1filletnearfoldoneachsquare.Sprinklefilletsevenlywithsaltandpepper.Topevenlywithlemonslices,butterquarters,anddill.Foldpaper;sealedgeswithnarrowfolds.Placepacketsonalargebakingsheet.

3.Bakeat375°for15minutesoruntilpaperispuffyandlightlybrowned.Place1packetoneachof4servingplates,andcutopen.Serveimmediately.Yield:4servings(servingsize:1packet).


servewith

SweetPotatoSaladPrep:7minutes•Cook:6minutes•Other:30minutes

3mediumsweetpotatoes(11⁄2pounds)

2tablespoonschoppedgreenonions

2tablespoonsfreshlimejuice



1.Scrubpotatoes;placeinasinglelayerinamicrowave-safecasseroledish(donotpiercepotatoeswithafork).Coverbowlwithplasticwrap(donotallowplasticwraptotouchfood);vent.MicrowaveatHIGH6minutesoruntiltender.Letstand30minutesoruntilcooltothetouch.

2.Peelpotatoes,andcutinto1-inchcubes.Placeinamediumbowl.Sprinklewithonionsandremainingingredients;tossgently.Yield:4servings(servingsize:3⁄4cup).


Pan-FriedHalibutwithCornichonSauce

CornichonSauceisaneasyvariationonclassictartarsauceandisalsodeliciousoncrabcakesandfishsandwiches.Cornichonsaresourpicklesthataremadefromtinygherkincucumbers.Youcanfindthemnexttothepicklesatyoursupermarket.Prep:5minutes•Cook:6minutes

4(6-ounce)skinlesshalibutfillets(about1⁄2inchthick)

1⁄4teaspoonsalt

1⁄2cupall-purposeflour

2teaspoonsdriedthyme

1teaspoongratedlemonrind1⁄2teaspoonblackpepper


CornichonSauce

1.Rinsefillets;patdry,andsprinklewithsalt.Combineflourandnext3ingre-dientsinashallowbowl.Dredgefilletsinflourmixture,shakingoffexcessflour.

2.Heatalargenonstickskilletovermediumheat.Coatpanwithcookingspray.Addfillets;cook3minutesoneachsideoruntilfilletsaregoldenbrown.ServewithCornichonSauce.Yield:4servings(servingsize:1filletand3tablespoonssauce).

CALORIES321;FAT14.6g(sat2.8g,mono6g,poly5.3g);PROTEIN37.5g;CARB


CornichonSaucePrep:6minutes1⁄2cuplightmayonnaise

1⁄4cupfinelychoppedcornichonpickles(suchasMaille;about6pickles)

1tablespoonthinlyslicedgreenonions(about1small)

2teaspoonsdrainedcapers

2teaspoonsfreshlemonjuice

1teaspooncountry-styleDijonmustard1⁄8teaspoonsalt

Dashoffreshlygroundblackpepper


CALORIES105;FAT10.1g(sat2g,mono4g,poly4g);PROTEIN0.2g;CARB3g;FIBER0.2g;CHOL10mg;IRON0.1mg;SODIUM496mg;CALC4mg

PistouHalibut

LikeItalianpesto,Frenchpistou(pee-TOO),ismadeofbasil,garlic,andoliveoil.Hereweusepistoutoseasonfish,butitisalsodeliciouswhentossedwithpotatoesandpasta,somakeanextrabatchortwotofreezeorkeeponhandtouselaterintheweek.Prep:4minutes•Cook:6minutes1⁄3cupmincedfreshbasil




4(6-ounce)skinlesshalibutfillets(1inchthick)

Cookingspray

4lemonwedges

1.Combinefirst5ingredientsinasmallbowl;ruboverbothsidesoffillets.

2.Heatalargenonstickskilletovermediumheat.Coatpanwithcookingspray.Addfillets;cook2to3minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.Servewithlemonwedges.Yield:4servings(servingsize:1filletand1lemonwedge).


servewith

SautéedGarlickySpinachPrep:2minutes•Cook:3minutes

1tablespoonoliveoil

3garliccloves,thinlysliced

2(6-ounce)packagesbabyspinach1⁄4teaspoonsalt


1.HeatoilinalargedeepskilletorDutchovenovermediumheat.Addgarlic;cook1minuteoruntilgolden.Addhalfofspinach;cook,1minute,turningwithtongs.Addremaininghalfofspinach,cook1minute,turningwithtongs,untilspinachwilts.Stirinsaltandpepper.Yield:4servings(servingsize:1⁄2cup).


TeriyakiSalmonwithMushrooms

Getahealthydoseofomega-3fattyacids,thefattyacidsthatlowertheriskofheartdisease,fromthispan-searedsalmonservedwitharichmushroomsauce.Youcansubstitutechickenbrothforthesherry,ifyouprefer.Prep:3minutes•Cook:15minutes1⁄4cupdrysherry

1⁄4cuplow-sodiumteriyakisauce

2tablespoonslightbrownsugar

1teaspooncanolaoil

1(8-ounce)packagepreslicedbabyportobellomushrooms

4(6-ounce)skinlesssalmonfillets(about1to11⁄2inchesthick)

1.Combinefirst3ingredientsinasmallbowl;stirtodissolvesugar.

2.Heatoilinalargenonstickskilletovermedium-highheat;addmushrooms,andsauté4minutesoruntiltender.Add1⁄3cupsherrymixturetomushrooms.Reduceheat,andsimmer1to2minutesoruntilliquidalmostevaporates.Spoonmushroommixtureintoabowl;setaside.

3.Heatpanovermedium-highheat;addfillets.Cook3to4minutesoneachsideoruntilbrownedonallsides.Addmushroomsandremainingsherrymixturetopan;cook2minutes.Transferfilletstoaservingplatter,andtopwithsauceandmushrooms.Yield:4servings(servingsize:1filletand2tablespoonsmushroommixture).

CALORIES335;FAT14.3g(sat3.2g;mono5g;poly5g);PROTEIN37.6g;CARB


servewith

Orange-GingerSugarSnapsPrep:4minutes•Cook:5minutes


2greenonions,sliced1⁄2teaspoongratedpeeledfreshginger

1(8-ounce)packagesugarsnappeas

1teaspoongratedorangerind1⁄4teaspoonsalt

1.Heatoilinanonstickskilletovermediumheat;addonionsandginger.Sauté2minutes;addsugarsnappeas,andsauté2minutesorjustuntilcrisp-tender.Removefromheat;stirinorangerindandsalt.Yield:4servings(servingsize:1⁄2cup).

CALORIES40;FAT1.2g(sat0.2g;mono0.5;poly0.5);PROTEIN1.5g;CARB5.4g;FIBER1.6g;CHOL0mg;IRON0.8mg;SODIUM153mg;CALC46mg

RoastedSalmonwithTomatillo–RedOnionSalsa

Althoughtheylooklikesmallgreentomatoes,tomatillos,alsoknownashusktomatoes,areactuallyrelatedtogooseberries.Inthisrecipe,theirtart-yet-subtleappleandlemon-likeflavorscuttherichnessofthesalmon.Removethepaperyskinfromthetomatillos,washthemwell,andpatthemdrybeforechoppingthem.Roundoutyourmealwithfreshcornonthecob.Prep:3minutes•Cook:20minutes

Cookingspray

4(6-ounce)salmonfillets(1inchthick)

2teaspoonsgroundcumin

11⁄2teaspoonssmokedpaprika

11⁄2teaspoonscoarselygroundblackpepper

1⁄4teaspoonsalt

Tomatillo–RedOnionSalsa

1lemon,cutinto4wedges

1.Preheatoven350°.

2.Lineabakingsheetwithfoil;coatfoilwithcookingspray.Arrangefilletsonpreparedpan.

3.Combinecuminandnext3ingredients.Rubspicemixtureovertopsoffillets.Coatfilletswithcookingspray.

4.Bakeat350°for20minutesoruntildesireddegreeofdoneness.Place1filletoneachof4individualplates.SpoonTomatillo–RedOnionSalsaevenlyoverfillets.Servewithlemonwedges.Yield:4servings(servingsize:1fillet,1⁄4cupsalsa,and1lemonwedge).

CALORIES257;FAT10g(sat1.5g,mono4.3g,poly1.8g);PROTEIN34.7g;CARB6g;FIBER2.1g;CHOL88mg;IRON2.1mg;SODIUM408mg;CALC46mg

Tomatillo–RedOnionSalsaPrep:6minutes2⁄3cupchoppedtomatillos(3medium)


2teaspoonsgratedlemonrind


1tablespoonextra-virginoliveoil1⁄4teaspoonsalt

1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:1⁄4cup).



ThisLatin-inspiredsalsa,whichisprimarilymadeofchoppedredonion,choppedtomatillos,lemonjuice,andextra-virginoliveoil,takeslittletimeandefforttoprepare.It’stastyandversatileenoughtoserveovergrilledchickenandsteakorwithtacosandfajitas.Foratropicalvariation,trysubstitutingchoppedpineappleforthetomatillo.

SnapperPiccata

Thewineandlemonjuiceareusedtodeglazetheskillet,capturingtheflavorfulbrownedbitsthatremainafterthefishiscooked.Youcansubstitutefat-free,less-sodiumchickenbrothforthewine,ifdesired.Cookthepastawhileyoupreparethefishsothatbothdisheswillbereadyatthesametime.Prep:5minutes•Cook:9minutes

1tablespoonoliveoil

4(6-ounce)snapperfillets(about3⁄4inchthick)

1⁄4teaspoonsalt


1⁄2cupdrywhitewine


2tablespoonscapers

2tablespoonschoppedfreshparsley

1.Heatoilinalargenonstickskilletovermedium-highheat.Sprinklefilletsevenlywithsaltandpepper.Addfilletstopan,andcook3to4minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.Removefilletsfrompan;keepwarm.

2.Addwineandjuicetopan;bringtoaboil.Reduceheat,andsimmer2minutesoruntilslightlythick,scrapingpantoloosenbrownedbits.Stirincapersand

parsley.Spoonsauceevenlyoverfillets.Yield:4servings(servingsize:1filletandabout11⁄2tablespoonssauce).

CALORIES205;FAT5.8g(sat1g;mono3.6;poly1);PROTEIN35.4g;CARB1.4g;FIBER0.1g;CHOL63mg;IRON0.6mg;SODIUM416mg;CALC63mg

servewith

Parsley-ButteredPastaPrep:3minutes•Cook:10minutes

4ouncesangelhairpasta

1(8-ounce)slicelightwholewheatbread

1tablespoonlightstickbutter

2teaspoonschoppedfreshparsley1⁄4teaspoonsalt



2.Whilepastacooks,placebreadinafoodprocessor;pulse10timesoruntilcoarsecrumbsmeasure1⁄2cup.Combinecookedpasta,breadcrumbs,butter,parsley,salt,andpepper;tossgently.Serveimmediately.Yield:4servings(servingsize:1⁄2cup).

CALORIES125;FAT2.3g(sat1g;mono0.8;poly0.5);PROTEIN4.4g;CARB23.3g;FIBER1.6g;CHOL4mg;IRON1.2mg;SODIUM196mg;CALC17mg

SnapperwithWarmItalian-StyleSalsa

Threewordsdescribethisdependableweeknightdish:quick,easy,anddelicious.Thistangysalsacomplementsthesweet,mildflavoroftheredsnapper.Ifredsnapperisunavailable,usehalibutorseabass.Servethefishoverabedofricetossedwithgarlic,greenonions,and,ifdesired,freshherbs.Prep:2minutes•Cook:11minutes

WarmItalian-StyleSalsa

11⁄2teaspoonsextra-virginoliveoil

4(6-ounce)snapperfillets1⁄4teaspoonblackpepper

Cookingspray

2tablespoonscrumbledreduced-fatfetacheese

1.PrepareWarmItalian-StyleSalsa.Coverandkeepwarm.

2.Heatoilinalargenonstickskilletovermedium-highheat.Sprinklefilletswithpepper;coatwithcookingspray.Addfilletstopan.Cook5minutesoneachsideoruntilfilletsflakeeasilywhentestedwithafork.

3.Place1filletoneachof4servingplates;topevenlywithWarmItalian-StyleSalsa.Sprinkleevenlywithcheese.Yield:4servings(servingsize:1fillet,1⁄4cupsalsa,and11⁄2teaspoonscheese).


CARB3.2g;FIBER1g;CHOL64mg;IRON0.4mg;SODIUM392mg;CALC86mg

WarmItalian-StyleSalsaPrep:5minutes•Cook:3minutes


11⁄2cupsgrapetomatoes,halved


2tablespoonsdrainedcapers

1mediumgarlicclove,minced1⁄4teaspooncrushedredpepper(optional)

2tablespoonswater1⁄4teaspoonsalt

1.Heatalargenonstickskilletovermedium-highheat;addoil.Addtomatoes,next3ingredients,andredpepper,ifdesired.Sauté1to2minutesoruntiltomatobeginstosoften.Stirinwaterandsalt.Yield:4servings(servingsize:1⁄4cup).



Foraquickandtastysidedish,stir2tablespoonschoppedgreenonions;11⁄2teaspoonsextra-virginoliveoil;1garlicclove,minced;1⁄4teaspoondried

rosemaryleaves;and1⁄4teaspoonsaltinto11⁄2cupscookedrice.Fluffwitha

forkuntilblended.

PankoPan-FriedFishStrips

Thedelightfulcrunchycrustinthisfamily-friendlydishcomesfrompanko,Japanesebreadcrumbs.Reminiscentoffriedfishfingers,thisrecipewillpleaseeventhepickiestofeaters.Prep:8minutes•Cook:12minutes1⁄2teaspoongarlicpowder

1⁄2teaspoonsalt


4(6-ounce)tilapiafillets,cutinhalflengthwise3⁄4cuplow-fatbuttermilk

11⁄2cupspanko(Japanesebreadcrumbs)

11⁄2tablespoonsoliveoil,divided

1.Combinefirst3ingredients;sprinkleevenlyoverfish.

2.Placebuttermilkinashallowdish.Placepankoinanothershallowdish.Workingwith1pieceoffishatatime,dipfishintobuttermilk,anddredgeinpanko.

3.Heatalargenonstickskilletovermedium-highheat.Addhalfofoiltopan;addhalfoffish.Reduceheattomedium;cook4minutesoneachsideoruntilfishflakeseasilywhentestedwithafork.Repeatprocedurewithremainingoilandfish.Yield:4servings(servingsize:2fishstrips).


CARB17.5g;FIBER0.8g;CHOL87mg;IRON1mg;SODIUM491mg;CALC71mg

servewith

DijonGreenBeansPrep:2minutes•Cook:5minutes

1(12-ounce)packagetrimmedfreshgreenbeans

1tablespoonlightbutter,melted

2teaspoonsDijonmustard

1tablespoonfinelychoppedfreshparsley1⁄2teaspoongratedlemonrind

1⁄4teaspoonsalt

1.Microwavebeansaccordingtopackagedirections.

2.Whilebeanscook,combinebutterandremainingingredientsinasmallbowl.Placebeansinaservingbowl.Addbuttermixture;tosswell.Serveimmediately.Yield:4servings(servingsize:3⁄4cup).


GrilledThai-SpicedTunaSteak

Redcurrypastegivesthistunadishspicinessanddepthofflavor.Thesweetnessfromthevibrantlycoloredaccompanyingsaladbalancestheheatandaddsaburstoffreshflavortothemeal.Uselesscurrypaste,ifyouprefer.Prep:3minutes•Cook:4minutes

4(6-ounce)sushi-gradetunasteaks(1inchthick)1⁄2teaspoonsalt

1tablespoonoliveoil

1tablespoonredcurrypaste(suchasThaiKitchen)

Cookingspray

4limewedges

1.Preparegrill.

2.Sprinklefishwithsalt.Combineoliveoilandcurrypaste;brushoverfish.

3.Placefishonagrillrackcoatedwithcookingspray.Grill2minutesoneachsideoruntildesireddegreeofdoneness.Servewithlimewedges.Yield:4servings(servingsize:1tunasteakand1limewedge).


servewith

EdamameandRoastedRedPepperSaladPrep:8minutes

1cupchoppedbottledroastedredbellpeppers1⁄4cupchoppedfreshcilantro

2tablespoonssesamegingerdressing(suchasNewman’sOwn)

1tablespoonmincedpeeledfreshginger

1(10-ounce)packagerefrigeratedready-to-eatshellededamame(suchasMarjon)

1.Combineallingredientsinamediumbowl,tosstocoat.Yield:4servings(servingsize:about2⁄3cup).


SearedHerbedTuna

Inthisrecipe,meatytunacooksupinnotime.Thesidesaladcapitalizesonfillingingredientssuchaspotatoesandgreenbeans.Prep:5minutes•Cook:4minutes

2teaspoonsherbsdeProvence1⁄4teaspoonsalt


4(6-ounce)sushi-gradetunasteaks(about1⁄2inchthick)

1teaspoonoliveoil

4lemonwedges

1.Combinefirst3ingredientsinasmallbowl.Brushfishwithoil;sprinklewithherbmixture.

2.Heatalargenonstickskilletovermediumheat.Addfish;cook2minutesoneachsideoruntildesireddegreeofdoneness.Garnishwithlemonwedges.Yield:4servings(servingsize:1tunasteakand1lemonwedge).

CALORIES196;FAT2.8g(sat0.6g,mono1.1g,poly0.9g);PROTEIN40g;CARB0.7g;FIBER0.2g;CHOL77mg;IRON1mg;SODIUM368mg;CALC30mg

servewith

NiçoiseSaladPrep:15minutes

4smallredpotatoes(about8ounces),halved

8ouncesfreshgreenbeans

1(5-ounce)packagegourmetsaladgreens1⁄3cuppittedkalamataolivehalves(about12olives)

1⁄2cuplightbalsamicsaladdressing(suchasNewman’sOwn)

2precookedpeeledeggs(suchasEggland’sBest),quartered

Freshlygroundblackpepper(optional)

1.Placepotatohalvesinasinglelayerinamicrowave-safecasseroledish.Coverbowlwithplasticwrap(donotallowplasticwraptotouchfood);vent.MicrowaveatHIGH2minutesoruntiltender.

2.Whilepotatoescook,trimgreenbeans.Addbeanstopotatoes.Re-coverandmicrowaveatHIGH2minutesoruntilvegetablesaretender;drain.Rinsewithcoldwateruntilcool;drain.

3.Whilevegetablescook,combinesaladgreens,olives,andsaladdressing;tosswell.Placeabout11⁄2cupsgreensmixtureoneachof4plates.Place2potatohalves,3⁄4cupgreenbeans,and2eggquartersoneachplate.Sprinklewithpepper,ifdesired.Yield:4servings(servingsize:1salad).


Chile-CrustedScallopswithMango-PapayaSalsa

Mango-PapayaSalsatamestheheatofthechipotlechilepowderonthesescallops.Serveoverjasmineorbasmatiriceflavoredwithfreshchoppedgreenonions.Prep:2minutes•Cook:6minutes

11⁄2poundslargeseascallops

1teaspoonchipotlechilepowder(suchasMcCormick)1⁄2teaspoonsalt

2teaspoonsoliveoil

Mango-PapayaSalsa

4limewedges

1.Patscallopsdrywithpapertowels.Sprinklescallopswithchilepowderandsalt.

2.Heatoilinalargenonstickskillet.Addscallops;cook3to4minutesoneachsideoruntildone.ServewithMango-PapayaSalsaandlimewedges.Yield:4servings(servingsize:about5ouncesscallops,1⁄4cupsalsa,and1limewedge).


Mango-PapayaSalsaPrep:6minutes1⁄2cupcoarselychoppedpeeledpapaya

1⁄2cupcoarselychoppedripemango

2tablespoonsfreshlimejuice

1tablespoonmincedshallot(about1small)


1teaspoonoliveoil1⁄4teaspoonsalt

1.Combineallingredientsinabowl.Yield:4servings(servingsize:1⁄4cup).


choiceingredient

Largeseascallopsaregreatforafastandfillingproteinsourceanynightoftheweek.Theycanbesearedorsautéedandthenaddedtosaladsandpastasorservedsoloasanentrée.Theirmildtasteanduniversalappealmakethemagoodhostforcomplexflavors.

SearedScallopswithSautéedFennel,Orange,andRedOnion

Thesecrettogettingabeautifulbrownsearistopatthescallopsdry,seartheminahotskillet,andmovethemonlytoturnthemover.Prep:6minutes•Cook:9minutes



1⁄4teaspoonblackpepper,divided

1tablespoonextra-virginoliveoil,divided1⁄3cuporangejuice

1tablespoonbutter

3cupsthinlyslicedfennelbulb

1cupverticallyslicedredonion1⁄4cupfennelfronds

1cuppeeled,halvedorangeslices(1largeorange)

1.Patscallopsdrywithpapertowels.Sprinklescallopswith1⁄4teaspoonsaltand1⁄8teaspoonpepper.Heat11⁄2teaspoonsoilinalargenonstickskilletovermedium-highheat.Addscallops;cook3minutesoneachside.Removescallopsfrompan;keepwarm.Addorangejuicetopan;cook2minutes.Addbutter,stirringtomelt.

2.Heatremaining11⁄2teaspoonsoilinalargenonstickskilletovermedium-highheat.Addfennelslicesandonion;sauté3minutes.Stirinfennelfronds,remaining1⁄4teaspoonsalt,remaining1⁄8teaspoonpepper,andorangeslices.Serveimmediately.Yield:4servings(servingsize:5ouncesscallopsand1⁄3cupsauce).


servewith

WholeWheatBreadwithCaper-MintDippingSaucePrep:4minutes•Cook:5minutes

2tablespoonschoppedfreshmint

2tablespoonsrinsedcapers,chopped



16(0.2-ounce)diagonally-cutwholewheatbaguetteslices,toasted

1.Combinefirst4ingredientsinasmallbowl.Servewithtoasts.Yield:4servings(servingsize:about1tablespoonsauceand4slices).

CALORIES182;FAT7.5g(sat1g,mono5.4g,poly0.7g);PROTEIN4.3g;CARB23.3g;FIBER1.1g;CHOL0mg;IRON1.3mg;SODIUM384mg;CALC4.2mg

ScallopswithLemon-BasilSauce

Lookfordry-packedseascallopsatyourlocalseafoodmarket.Theyhaven’tbeensoakedinaliquidsolution,whichincreasestheirweightandsodiumcontent.Prep:3minutes•Cook:12minutes

1largelemon




1tablespoonbutter,divided3⁄4cupdrywhitewine

1tablespoonwater1⁄2teaspooncornstarch

1tablespoonfinelychoppedfreshbasil

1.Finelygratelemonrind,reserving1⁄4teaspoon.Squeezelemon,reserving2tablespoonsjuice.Patscallopsdrywithpapertowels.

2.Sprinklescallopswith1⁄8teaspooneachsaltandpepper.Melt2teaspoonsbutterinalargenonstickskilletovermediumheat.Addscallops;cook3to4minutesoneachsideoruntildone.Removescallopsfrompan;keepwarm.

3.Addwineandreservedlemonjuicetopan,andbringtoaboil.Reduceheat,andsimmer2minutes,stirringtoloosenbrownedbitsfrombottomofpan.Combinewaterandcornstarch;addtopan.Cook,stirringconstantly,2minutes

oruntilsaucebeginstothicken.Addreservedlemonrind,remaining1teaspoonbutter,remaining1⁄8teaspooneachsaltandpepper,andbasil.Removefromheat.Serveoverscallops.Yield:4servings(servingsize:5ouncesscallopsandabout1tablespoonsauce).

CALORIES185;FAT4.1g(sat1.9g;mono1;poly0.9g);PROTEIN28.9g;CARB7g;FIBER0.7g;CHOL64mg;IRON0.8mg;SODIUM447mg;CALC51mg

servewith

ButteryAngelHairPastawithParmesanCheesePrep:3minute•Cook:5minutes

4ouncesangelhairpasta1⁄4cupgratedParmesancheese

1tablespoonsbutter

1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drain.Combinecookedpasta,cheese,andbutter;tosswell.Yield:4servings(servingsize:about1⁄2cup).

CALORIES161;FAT5.5g(sat3g;mono0.8g;poly0.2g);PROTEIN6.6g;CARB21.8g;FIBER0.5g;CHOL13mg;IRON1mg;SODIUM145mg;CALC101m

Pan-FriedShrimp

Processingthepankoandcilantrocreatesfinecrumbsthatadherewelltotheshrimp.Tosavetime,buyapeeled,coredfreshpineappleandpreslicedmangofortheslaw.Enjoytherestofitlaterintheweekaspartofafreshfruitsalad.Prep:4minutes•Cook:8minutes

1cuppanko(Japanesebreadcrumbs)


1poundextra-largeshrimp,peeledanddeveined(about15)1⁄4teaspoonsalt


1largeegg,beaten

2teaspoonwater

2tablespoonscanolaoil

1.Combinepankoandcilantroinafoodprocessor;pulse2to3timesoruntilcilantroisfinelyminced.Transfertoashallowdish.

2.Sprinkleshrimpwithsaltandpepper.Combineeggandwaterinashallowdish.Diphalfofshrimpineggmixture;dredgeincrumbmixture,andplaceinasinglelayeronaplate.Repeatprocedurewithremainingshrimp,eggmixture,andcrumbmixture.

3.Heatoilinalargenonstickskilletovermedium-highheat.Addshrimp,andcook2minutesoneachsideoruntildone.Drainshrimponpapertowels.Yield:3

servings(servingsize:about5shrimp).


servewith

TropicalSlawPrep:5minutes•Other:15minutes

31⁄4cupspackagedcoleslaw

3⁄4cupchoppedfreshmango

1⁄2cupchoppedfreshpineapple

2tablespoonslightmayonnaise1⁄4teaspoonsalt


1tablespoonfinelychoppedfreshcilantro

1.Combinefirst6ingredientsinalargebowl;tosswell.Coverandchill15minutes.Stirincilantro.Yield:3servings(servingsize:1cup).


ShrimpwithCapers,Garlic,andRice

Thecleantastesoffreshlemonjuiceandthymecomplementthesaltinessofthecapersinthisshrimpandricedish.Startingwithpeeledanddeveinedshrimpfromthefishcounterandapackageofprecookedricemakesthisafastandsatisfyingmealafterabusyday.Prep:7minutes•Cook:5minutes

2teaspoonsoliveoil

2tablespoonschoppedfreshthyme

2tablespoonsdrainedcapers

3garliccloves

11⁄2poundslargeshrimp,peeledanddeveined


1(8.8-ounce)packageprecookedlong-grainrice(suchasUncleBen’sReadyRice)

1.Heatoilinalargenonstickskilletovermedium-highheat.Addthyme,capers,andgarlic;sauté1minute.Addshrimpandlemonjuice;sauté4minutesoruntilshrimparedone.

2.Microwavericeaccordingtopackagedirections.Serveshrimpmixtureoverrice.Yield:4servings(servingsize:3⁄4cupshrimpmixtureandabout1⁄3cuprice).


servewith

Greek-StyleGreenBeansPrep:5minutes•Cook:4minutes

1(12-ounce)packagetrimmedfreshgreenbeans1⁄4cup(1⁄8-inch)slicedshallots(about2)

1⁄4cupcrumbledfetacheese


1tablespoonoliveoil

2tablespoonsfreshlemonjuice1⁄8teaspoonblackpepper

1.Microwavegreenbeansaccordingtopackagedirections.Plungebeansintoicewater;drain.Placeinalargebowl.Addshallotsandremainingingredients;tosswell.Yield:4servings(servingsize:3⁄4cup)


WhiteWine–SteamedMussels

Musselsmakeanymealaspecialoccasion,butthey’resoeasyandquicktocookthatthey’reperfectforanimpromptucasualdinnerparty.ServethemwithagardensaladandGarlicBreadforsoppingupthesauce.Prep:5minutes•Cook:10minutes

1tablespoonbutter1⁄4cupmincedshallots(2medium)

1serranochile,finelychopped1⁄4teaspoonsalt


2poundsmussels,scrubbedanddebearded(about60)1⁄2cupdrywhitewine

1⁄4cupchoppedfreshparsley

1.MeltbutterinaDutchovenovermediumheat.Addshallotsandchiletopan,andsauté3minutesoruntiltender.Stirinsaltandpepper.

2.Addmusselsandwine;coverandcook7minutesoruntilshellsopen;discardanyunopenedshells.Dividemusselsevenlyamong4shallowbowls.Sprinkleevenlywithparsley.Yield:4servings(servingsize:15musselsand3⁄4cupwinemixture).


servewith

GarlicBreadPrep:4minutes•Cook:10minutes

2tablespoonsbutter,softened

3garliccloves,minced1⁄4teaspoondriedthyme


1(8-ounce)loafsourdoughFrenchbread


2.Combinefirst4ingredientsinasmallbowl.

3.Usingaserratedknife,cutbreaddiagonallyinto4equalpieces,cuttingto,butnotthroughloaf.Spreadbuttermixtureoncutsidesofbread.Wraploafinfoil.

4.Bakeat350°for10minutesoruntilthoroughlyheated.Yield:4servings(servingsize:1piece).


Meats

Beef

CowboyFlankSteak

GrilledFlankSteakwithBalsamicGlazeandOrangeGremolata

EdamameandSteakStir-Fry

SkirtSteakwithGreenOliveTapenade

MojitoStripSteakswithPicodeGallo

Coffee-MarinatedBeefTenderloinSteaks

GrilledBeefTenderloinwithHorseradish-WalnutSauce

ItalianBeefandPolentaCasserole

PastaBolognese

StuffedPeppers

Lamb

LambChopswithMintedYogurtSauce

GrilledLambChopswithCherryPortSauce

LambwithCouscousandRoastedEggplant

Pork

PorkChopswithMustardCreamSauce

PorkChopswithTarragon-OnionGravy

Slow-CookerPorkLoinCarnitaTacoswithChimichurriSauce

HoisinPorkSteak

SearedPorkTenderloinMedallionswithShallot-MushroomPanGravy

TeriyakiPorkMedallions

SmokedPaprikaPork

CowboyFlankSteak

Instantcoffeegranulesmayseemlikeanoddingredienttouseinameatrub,butwefoundthatitactuallydeepenstheflavor.Thecoffeealsohelpscaramelizethesteak’ssurface,sealinginitsnaturaljuicesandcreatingatastier,moretenderbite.Prep:3minutes•Cook:12minutes•Other:5minutes

2teaspoonschilipowder

1teaspooninstantcoffeegranules1⁄2teaspoongroundcumin

1⁄2teaspoonbrownsugar

1(1-pound)flanksteak,trimmed1⁄2teaspoonsalt


Cookingspray

1.Preheatbroiler.

2.Combinefirst4ingredientsinabowl,stirringwithasmallwhiskuntilblended.Sprinklesteakwithsaltandpepper;rubsteakwithspicemixture.Placesteakonabroilerpancoatedwithcookingspray.

3.Broilsteak4inchesfromheat12minutesoruntildesireddegreeofdoneness(donotturnsteak).Removesteakfromoven;looselycoverwithfoil,andletstand5minutes.

4.Cutsteakdiagonallyacrossthegrainintothinslices.Yield:4servings(servingsize:3ouncessteak).


servewith

MiniCheddarPotatoSkinsPrep:5minutes•Cook:7minutes•Other:5minutes

1poundredfingerlingpotatoes(about20)

1tablespoonbutter,melted1⁄4teaspoonsalt


3tablespoonsreduced-fatshreddedextra-sharpcheddarcheese

2tablespoonsthinlyslicedgreenoniontops

1.Preheatbroiler.

2.Scrubpotatoes;placeinasinglelayerinamicrowave-safebowl(donotpiercepotatoeswithafork).Coverbowlwithplasticwrap(donotallowplasticwraptotouchfood);vent.MicrowaveatHIGH5to6minutesoruntiltender.Letstand5minutesoruntilcoolenoughtotouch.Cutpotatoesinhalf;drizzleevenlywithbutter,andsprinkleevenlywithsaltandpepper.Topevenlywithcheese.Broil2minutesoruntilcheesemelts,andsprinkleevenlywithgreenonions.Yield:4servings(servingsize:about5potatohalves).


GrilledFlankSteakwithBalsamicGlazeandOrangeGremolata

Gremolata,azestyItaliangarnishtraditionallymadeofmincedparsley,lemonrind,andgarlic,issimpletoprepareandgreatforaddingaburstoffreshflavortoavarietyofdishes.Here,we’vesubstitutedorangerindforthelemonrind.Servewithmashedsweetpotatoes.Prep:2minutes•Cook:12minutes•Other:5minutes

1(1-pound)flanksteak,trimmed1⁄2teaspoonsalt


1medium-sizeredonion,cutinto8wedges

Cookingspray1⁄2cupbalsamicvinegar

1⁄4cupfinelychoppedshallots

OrangeGremolata

1.Preparegrill.

2.Sprinklesteakwithsaltandpepper.Placesteakandonionwedgesonagrillrackcoatedwithcookingspray.Grill5minutesoneachsideoruntildesireddegreeofdoneness.Letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.

3.Whilesteakgrills,combinebalsamicvinegarandshallotsinasmallsaucepan.

Bringtoaboil;reduceheat,andsimmer7minutesoruntilreducedto1⁄4cup.Drizzlebalsamicmixtureoversteakslices,andsprinklewithOrangeGremolata.Yield:4servings(servingsize:3ouncessteak,1tablespoonglaze,and1tablespoonOrangeGremolata).


OrangeGremolataPrep:5minutes1⁄4cupmincedfreshparsley

1tablespoongratedorangerind


1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:1tablespoon).



Addabitofzingtomeats,poultry,fish,andvegetableswiththisOrangeGremolata—alivelytoppingoffreshmincedgarlic,parsley,andorangerind.Ifyouhaveaminichopper,useittomincetheparsleyandgarlic.Alargechef’sknifewillworkwell,too.

EdamameandSteakStir-Fry

Youwillenjoythetantalizingaromaasyoupreparethiscolorfulstir-fry.It’sasnaptofixwhenyouuseprechoppedbellpeppersandfrozenshellededamame.Servethisdishoverhotcookedjasminericetosoakupthesweetandsavorysauce.Prep:2minutes•Cook:13minutes

Cookingspray

8ouncesbonelesssirloinsteak,trimmedandcutintothinstrips

1cupfrozenshellededamame(greensoybeans)

3tablespoonswater

1(5-ounce)packageprechoppedtricolorbellpeppermix

1teaspoonmincedgarlic

3tablespoonsteriyakibastingsauce(suchasIronChefBasteandGlaze)

1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray;addsteakstrips.Stir-fry5minutesoruntilsteakisdone;transfertoaplate.

2.Addedamameandwatertopan;stir-fry2minutesoruntilthoroughlyheated.Addbellpeppermix;stir-fry2to3minutes.Addgarlic;stir-fry1minute.Stirinbastingsauce;cook,stirringconstantly,1minuteoruntilthoroughlyheated.Returnbeeftovegetablemixture;tosstocoat.Yield:2servings(servingsize:11⁄2cups).


servewith

Orange-PineappleSpritzerPrep:3minutes1⁄2cupbloodorangesorbet,softened

1⁄3cupunsweetenedpineapplejuice

1⁄2cupdiettonicwater,chilled

Unpeeledfreshpineapplewedges(optional)

1.Combinesorbetandjuice;pourevenlyinto2tallglasses.Pourtonicwaterevenlyintopineapplemixtureineachglass,andgarnishwithpineapplewedges,ifdesired.Serveimmediately.Yield:2servings(servingsize:about2⁄3cup).


SkirtSteakwithGreenOliveTapenade

Thistoppingcapitalizesonbold-tastingolivesandcaperstodeliverahugeamountofflavor.Tomakethismealevenquicker,useastore-boughttapenadeinsteadofmakingyourown.Ifyoucan’tfindskirtsteak,youcanuseflanksteak.Servewithanarugulaandtomatosalad.Prep:3minutes•Cook:6minutes•Other:8hoursand5minutes

11⁄2poundsskirtsteak,cutinhalfcrosswise


1⁄8teaspoonsalt

1⁄4cupbalsamicvinegar


1garlicclove,minced

Cookingspray

GreenOliveTapenade

1.Sprinklesteakonbothsideswithpepperandsalt.Combinevinegar,oliveoil,andgarlicinalargeheavy-dutyzip-topplasticbag.Addsteaktobag;seal.Marinateinrefrigerator8hours,turningoccasionally.

2.Preparegrill.

3.Removesteakfrombag,discardingmarinade.Placesteakonagrillrackcoatedwithcookingspray.Grill6to8minutesoruntildesireddegreeofdoneness.Removesteakfromgrill;coverandletstand5minutes.Cutdiagonally

acrossthegrainintothinslices.ServewithGreenOliveTapenade.Yield:6servings(servingsize:3ouncessteakand2tablespoonsGreenOliveTapenade).


GreenOliveTapenadePrep:3minutes

1lemon

12largegarlic-stuffedgreenolives

1tablespoondrainedcapers

1tablespoonchoppedfreshflat-leafparsley


1.Graterindandsqueezejuicefromlemontoequal1tablespoonand21⁄2tablespoons,respectively.Processlemonrind,juice,olives,andremainingingredientsinafoodprocessoruntilcoarselychopped.Yield:6servings(servingsize:2tablespoons).


MojitoStripSteakswithPicodeGallo

Stripsteaksaretenderandfullofflavor,sothey’reagreatchoiceforbroilingorgrilling.Onesteakwillgenerallyweighabout8ounceswhenpurchasedrawbecauseit’salong,thickcutofmeat.Forportioncontrol,we’vecalledfor2(8-ounce)steakscutinhalf.Servewithgrilledcornonthecob.Prep:3minutes•Cook:4minutes•Other:33minutes

1lime1⁄4cupchoppedfreshmint

2tablespoonslightrum

2(1⁄2-inch-thick)beefstripsteaks,trimmedandcutinhalfcrosswise(about1pound)

PicodeGallo1⁄2teaspoonsalt


Cookingspray

1.Graterindandsqueezejuicefromlimetomeasure1teaspoonand1tablespoon,respectively.Combinerind,juice,mint,andruminalargezip-topplasticbag.Addsteaktobag,andsealbag.Marinateinrefrigerator30minutes,turningoccasionally.

2.Whilesteakmarinates,preparePicodeGallo.

3.Preparegrill.

4.Removesteaksfrommarinade,discardingmarinade.Sprinklesteakswithsaltandpepper.Placesteaksonagrillrackcoatedwithcookingspray.Grill2minutesoneachsideoruntildesireddegreeofdoneness.Letstand3minutes.Cutsteakintoslices.ServewithPicodeGallo.Yield:4servings(servingsize:3ouncessteakand1⁄2cupPicodeGallo).


PicodeGalloPrep:8minutes

2cupschoppedseededtomato(2medium)1⁄3cupchoppedredonion

1⁄3cupchoppedfreshcilantro

2tablespoonsfreshlimejuice(2limes)

11⁄2tablespoonschoppedseededjalapeño(about1)

1⁄4teaspoonsalt


1.Combineallingredientsinamediumbowl;tosswell.Yield:4servings(servingsize:1⁄2cup).


Coffee-MarinatedBeefTenderloinSteaks

Ifyoulookinyourpantry,you’llprobablyfindthestapleitemsneededtomakethismarinade.Makeanextracupofjoethemorningyouplantopreparethemarinade.Storethemarinadeintherefrigeratoruntilyou’rereadytouseit.Prep:5minutes•Cook:4minutes•Other:8hours

1cupstrongbrewedcoffee

11⁄2tablespoonsdarkbrownsugar

1⁄2teaspoonsalt

1⁄2teaspoonpepper



4(4-ounce)beeftenderloinsteaks,trimmed(1⁄2inchthick)

Cookingspray

1.Combinefirst6ingredientsinalargezip-topplasticbag.Addsteaks;sealbag.Marinateinrefrigerator8hours,turningoccasionally.

2.Preparegrill.

3.Removesteaksfrommarinade,discardingmarinade.Placesteaksonagrillrackcoatedwithcookingspray.Grill2minutesoneachsideoruntildesireddegreeofdoneness.Yield:4servings(servingsize:1steak).


servewith

GrilledAsparagusandTomatoesPrep:2minutes•Cook:6minutes

1poundfreshasparagus,trimmed

4plumtomatoes,halved

1tablespoonoliveoil

Cookingspray1⁄4teaspoonsalt


1⁄2teaspoongratedlemonrind

1.Preparegrill.

2.Placeasparagusandtomatohalvesinan11x7–inchbakingdish.Drizzlevegetableswithoil;tossgentlytocoat.Placevegetablesonagrillrackcoatedwithcookingspray.Grillasparagus3minutesoneachside;grilltomato1minuteoneachside.Returnasparagusandtomatotodish.Sprinklevegetableswithsalt,pepper,andlemonrind.Yield:4servings(servingsize:1⁄4ofasparagusand2tomatohalves).


GrilledBeefTenderloinwithHorseradish-WalnutSauce

Evenonthenightswhenyoudon’tfeellikecooking,arestaurant-qualitymealisstillwithinreach.Thesequick-cookingsteaksrubbedwithfreshthymeandgarlicandtoppedwithacreamysaucewilldelightyourpalateandleaveyousatisfied.Grillzucchinistripswiththesteakforasuper-simpleside.Prep:6minutes•Cook:6minutes

1tablespoonchoppedfreshthyme




4(4-ounce)beeftenderloinsteaks(about3⁄4inchthick)

Cookingspray

Horseradish-WalnutSauce

1.Preparegrill.

2.Combinefirst5ingredientsinasmallbowl;rubherbmixtureoversteaks.Placesteaksonagrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntildesireddegreeofdoneness.ServewithHorseradish-WalnutSauce.Yield:4servings(servingsize:1steakand11⁄2tablespoonssauce).


Horseradish-WalnutSaucePrep:4minutes

21⁄2tablespoonslightsourcream

21⁄2tablespoonslightmayonnaise

2tablespoonsfinelychoppedwalnuts,toasted

1tablespoonfinelychoppedgreenonions

2teaspoonspreparedhorseradish1⁄4teaspoonfreshlygroundblackpepper

1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:11⁄2tablespoons).


ItalianBeefandPolentaCasserole

Youcanmakethiscasseroleuptotwodaysinadvance,coverit,andstoreitintherefrigerator—butyou’llneedtobakeitanadditional10minutes.Ifyou’recookingforoneortwo,theleftoversmakegreatlunchesanddinnersthroughouttheweek.Servewithamixedgreenssalad.Prep:4minutes•Cook:38minutes

2mediumzucchini

1(17-ounce)tubeofbasilandgarlic–flavoredpolenta(suchasMarjon)


1poundgroundsirloin

1(24-ounce)jarfire-roastedtomato-garlicpastasauce(suchasClassico)1⁄4teaspoonblackpepper

1cup(4ounces)shreddedreduced-fat4-cheeseItalianblendcheese(suchasSargento)


2.Cutzucchiniinhalflengthwise;cutdiagonallycrosswiseinto1⁄4-inchslices.Cutpolentacrosswiseinto8slices;coatbothsidesofeachslicewithcookingspray.

3.Heatalargenonstickskilletovermedium-highheat.Addpolentaslices;cook3minutesoneachsideoruntillightlybrowned.Arrangepolentaslicesinan11x7–inchbakingdishcoatedwithcookingspray.

4.Reheatpanovermedium-highheat.Addbeeftopan.Cook4to5minutes,stirringtocrumble;removefrompan,anddrain,ifnecessary.Addzucchinito

pan;sauté3to4minutesoruntiltender.Addbeef,pastasauce,andpepper;cook1to2minutesoruntilthoroughlyheated,stirringoccasionally.Spoonbeefmixtureoverpolenta;sprinklewithcheese.

5.Bakeat375°for18to20minutesoruntilbubblyandcheesemelts.Yield:6servings(servingsize:1⁄6ofcasserole).

CALORIES266;FAT7.6g(sat3.4g,mono2.2g,poly1.6g);PROTEIN24g;CARB24.7g;FIBER3.3g;CHOL50mg;IRON2.4mg;SODIUM891mg;CALC157mg.

choiceingredient

Asashortcuttomakingpolentafromscratchinasaucepan,useprecookedpolenta.Lookforflavoredorplain17-ouncetubesintheproducesectionofyoursupermarket.Thisprecookedpolentaworkswellinrecipesthatcallforittobecutintoslicesorcubesandsautéed,baked,orgrilled.

PastaBolognese

Thistastes-like-you-cooked-it-all-daysauceisperfecttossedwithlinguine.Italsofreezeswellandcanbereadyinminuteswithaquickthawinthemicrowave.Prep:3minutes•Cook:12minutes

1(13.25-ounce)packagewhole-grainlinguine(suchasRonzoniHealthyHarvest)

2(4-ounce)linkshotturkeyItaliansausage


1pound93%leangroundbeef

1cupchoppedonion

1(8-ounce)packagebuttonmushrooms,chopped

1tablespoonfinelychoppedfreshrosemary

1(28-ounce)canpetitedicedtomatoes,undrained1⁄2cupfat-freeevaporatedmilk


1⁄8teaspoonsalt

GratedParmesancheese(optional)

1.CookpastainalargeDutchovenaccordingtopackagedirections,omittingsaltandfat;drain,returntopan,andkeepwarm.

2.Whilepastacooks,removecasingsfromsausage.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addsausage,beef,andonion;cook2minutes,stirringtocrumble;drain,ifnecessary.Addmushrooms

androsemary.Cook5minutesoruntilbrowned.

3.Stirintomatoes;reduceheat,andsimmer,uncovered,3minutes.Stirinmilk,pepper,andsalt;cook2minutes.Addsaucetopasta,tossingwell.Sprinklewithcheese,ifdesired.Yield:8servings(servingsize:11⁄2cups).

CALORIES324;FAT9.4g(sat2g,mono4g,poly3.1g);PROTEIN23.9g;CARB43.6g;FIBER7.2g;CHOL47.3mg;IRON3.7mg;SODIUM444mg;CALC81mg

servewith

ShavedFennelSaladPrep:8minutes


3tablespoonsfreshlemonjuice1⁄4teaspoonsalt


8cupsthinlyslicedfennelbulb(about2bulbs)

1(10-ounce)packageItalian-blendsaladgreens(about8cups)1⁄3cuplooselypackedceleryleaves,coarselychopped

1⁄2cupshavedfreshParmesancheese

1.Combinefirst4ingredientsinalargebowl,stirringwithawhisk.Addfennel,greens,andceleryleaves;tosswell.Addcheese,andtossgently.Yield:8servings(servingsize:11⁄2cups).


StuffedPeppers

Beefandriceseasonedwithherbsandarobustpastasaucefillthesetender,flavorfulpeppers.Ifyoudon’thavedriedItalianseasoning,use1⁄2teaspoondriedbasil

and1⁄2teaspoondriedoregano.Makesurethebellpeppersare10ouncesorlargersothebeefstuffingwillfit.Prep:4minutes•Cook:10minutes

2largegreenbellpeppers(about10ounceseach)3⁄4poundgroundsirloin

1⁄4cupchoppedonion

1teaspoondriedItalianseasoning1⁄4teaspoonsalt


1(8.8-ounce)packageprecookedwhole-grainbrownrice(suchasUncleBen’s)

1cuptomato-basilpastasauce(suchasClassico)

1cupshreddedpart-skimmozzarellacheese

1.Cutbellpeppersinhalflengthwise;discardseedsandmembranes.Placebellpepperhalves,cutsidesup,inan11x7–inchbakingdish.MicrowaveatHIGH6to7minutesoruntiltender.

2.Whilebellpepperscook,heatalargenonstickskilletovermedium-highheat.

Cookbeefandonionuntilbrowned,stirringtocrumblebeef.Drain,ifnecessary;returntopan.StirindriedItalianseasoning,salt,blackpepper,brownrice,andpastasauce.Cook1to2minutesoruntilwarm,stirringoccasionally.

3.Fillbellpepperhalveswithbeefmixture;sprinkleevenlywithcheese.MicrowaveatHIGH2to3minutesoruntilcheesemelts.Yield:4servings(servingsize:1⁄2pepper).

CALORIES312;FAT9.8g(sat4.6g,mono3.3g;poly1.5g);PROTEIN27.4g;CARB29.9g;FIBER4.1g;CHOL61mg;IRON2.4mg;SODIUM543mg;CALC242mg

choiceingredient

Microwaveableprecookedrice,suchaswhole-grainbrown,long-grainwhite,jasmine,orbasmati,isagreatshortcutinsteadofcookingricefromscratch.Precookedricecanbeusedasastuffing,stirredintosoups,orservedasahealthyninety-secondside.Itcomesinanassortmentofflavors,butbesuretolookateachone’snutritionlabel—someseasonedvarietiescanbehighinsodium.

LambChopswithMintedYogurtSauce

Tenderlambloinchopsdressedupwithatangy,yogurtdippingsauceandservedwithCouscousSaladofferamouthwateringmealwithminimaleffort.Prep:4minutes•Cook:6minutes1⁄2cupplainfat-freeyogurt

1tablespoonchoppedfreshmint

1teaspoonlemonjuice

1smallgarlicclove,minced1⁄2teaspoonsalt,divided


8(4-ounce)lambloinchops,trimmed

Cookingspray

1.Preparegrill.

2.Combineyogurtandnext3ingredients.Stirin1⁄8teaspoonsaltand1⁄8teaspoonpepper.Chill.

3.Sprinklelambevenlywithremaining3⁄8teaspooneachsaltandpepper.Placelambongrillrackcoatedwithcookingspray;grill3minutesoneachsideoruntildesireddegreeofdoneness.Servewithyogurtsauce.Yield:4servings(servingsize:2chopsand2tablespoonssauce).

CALORIES221;FAT9.3g(sat3.3g;mono4.4g;poly1.6g);PROTEIN29.9g;CARB3g;FIBER0.1g;CHOL91mg;IRON2mg;SODIUM388mg;CALC59mg

servewith

CouscousSaladPrep:6minutes•Cook:3minutes•Other:5minutes1⁄2cupwater

1⁄2cupuncookedwheatcouscous(suchasNearEast)

3⁄4cupchoppedseededplumtomato

1⁄3cupmincedfreshparsley

1⁄3cupmincedfreshmint

2tablespoonslemonjuice


1.Bringwatertoaboilinasmallsaucepan.Stirincouscous.Cover,removefromheat,andletstand5minutes.

2.Whilecouscousstands,combinetomato,parsley,mint,lemonjuice,oil,andsaltinasmallbowl.Addcouscous,andstirtocombine.Serveatroomtemperatureorchilled.Yield:4servings(servingsize:1⁄2cup).

CALORIES110;FAT4.2g(sat0.5g;mono3.2g;poly0.5g);PROTEIN3.2g;CARB16.6g;FIBER1.9g;CHOL0mg;IRON0.7mg;SODIUM78mg;CALC16mg

GrilledLambChopswithCherryPortSauce

Weusedport,asweetfortifiedwine,tocreateavibrantsauceforthelamb.Theuniqueflavorofportishardtomatch,butifyouneedasubstitute,useafruityredwineor2⁄3cuppomegranate-cherryjuiceand1⁄2teaspoonsugar.Prep:3minutes•Cook:16minutes

8(4-ounce)lambloinchops,trimmed1⁄2teaspoonsalt,divided


2⁄3cuptawnyport

1teaspooncornstarch

1teaspoonwater3⁄4cupfrozenpitteddarksweetcherries

1teaspoonmincedfreshthyme

Cookingspray

1.Preparegrill.

2.Sprinklelambevenlywith1⁄4teaspoonsaltandpepper;setaside.

3.Bringporttoaboilinamediumskilletoverhighheat.Boil,uncovered,2to3minutesoruntilreducedto1⁄3cup.Reduceheattomedium.Combinecornstarchandwaterinaseparatebowl,stirringuntilsmooth.Addcornstarchmixtureand

cherriestopan.Simmer1minuteoruntilsauceisslightlythick.Removefromheat;stirinthymeandremaining1⁄4teaspoonsalt.

4.Coatlambwithcookingspray;placeongrillrack.Grill5minutesoneachsideoruntildesireddegreeofdoneness.Servecherrysauceoverlamb.Yield:4servings(servingsize:2chopsandabout21⁄2tablespoonssauce).


servewith

GrilledRedOnionandZucchiniPrep:2minutes•Cook:10minutes


2teaspoonsoliveoil3⁄4teaspoonGreekseasoning

1largeredonion,cutinto4(1⁄2-inchthick)slices

2largezucchini,halvedlengthwise

Cookingspray

1.Preparegrill.

2.Combinefirst3ingredientsinalargebowl.Addonionandzucchini,andtosstocoat.

3.Placevegetablesongrillrackcoatedwithcookingspray;coverandgrill10to12minutesoruntilvegetablesaretender.Yield:4servings(servingsize:1zucchinihalfand1onionslice).


LambwithCouscousandRoastedEggplant

ThedistinctflavoroflambstandsuptoassertivefetacheeseinthisMediterranean–inspiredmeal.Preparethecouscousandlambwhiletheeggplantroasts.Prep:5minutes•Cook:8minutes•Other:5minutes1⁄2cupuncookedcouscous

1poundleanlamb,cutinto1-inchpieces1⁄4teaspoonsalt


Cookingspray

1(14.5-ounce)candicedtomatoeswithbasil,garlic,andoregano,drained1⁄3cupcrumbledfetacheese

Freshrosemaryleaves(optional)

RoastedEggplant

1.Preparecouscousaccordingtopackagedirections,omittingsaltandfat.Keepwarm.

2.Sprinklelambwithsaltandpepper.Heatalargenonstickskilletovermedium-highheat;coatpanwithcookingspray.Addlamb;cook5minutesoruntilbrowned,turningafter3minutes.Stirincouscous,tomatoes,cheese,androsemary,ifdesired;cook1additionalminuteoruntilthoroughlyheated.ServeoverRoastedEggplant.Yield:4servings(servingsize:about2⁄3cuplambmixtureand3⁄4cupeggplantslices).


RoastedEggplantPrep:4minutes•Cook:15minutes

4(6-ounce)babyeggplants,cutinto1⁄4-inchslices

Cookingspray



1teaspoonmincedfreshrosemary


2.Placeeggplantslicesonalargebakingsheetcoatedwithcookingspray.Drizzlewithoil,andsprinklewithsaltandpepper.Bakeat450°for15to18minutesoruntiltender.Sprinklewithrosemary.Yield:4servings(servingsize:about3⁄4cup).


PorkChopswithMustardCreamSauce

Usingfat-freehalf-and-halfgivesthisdishacreamy,richflavorthatfat-freemilkcan’t.Sprinklethefinisheddishwithchoppedfreshparsley,ifdesired.Prep:3minutes•Cook:14minutes

4(4-ounce)bonelesscenter-cutloinporkchops(1⁄2inchthick)

1⁄2teaspoonsalt


Cookingspray1⁄2cupfat-free,less-sodiumchickenbroth

2⁄3cupfat-freehalf-and-half

1tablespoonDijonmustard

2teaspoonslemonjuice


1.Sprinklebothsidesofporkwithsaltandpepper.

2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork,andcook4to5minutesoneachsideoruntillightlybrownedanddone.Transferporktoaservingplate,andkeepwarm.

3.Addbrothtopan,scrapingpantoloosenbrownedbits.Stirinhalf-and-half,mustard,andlemonjuice.Reduceheat,andsimmer,uncovered,6minutesoruntilsauceisslightlythick.Spoonsauceoverpork;sprinklewithparsley,ifdesired.Yield:4servings(servingsize:1porkchopand2tablespoonssauce).

CALORIES193;FAT6.4g(sat2.3g;mono2.7g;poly1.2g);PROTEIN24.3g;CARB5.2g;FIBER0g;CHOL65mg;IRON0.7mg;SODIUM539mg;CALC52mg

servewith

RoastedPotatoWedgesPrep:3minutes•Cook:20minutes

1poundredsmallpotatoes,quartered

2teaspoonsoliveoil1⁄4cuppanko(Japanesebreadcrumbs)withItalianseasoning

2tablespoonsgratedParmesan-Romanocheeseblend

Cookingspray


2.Combinepotatoesandoilinamediumbowl,tossingtocoat.Combinepankoandcheeseinalargezip-topplasticbag;addpotatoes,tossingtocoat.Placepotatoesonajelly-rollpancoatedwithcookingspray;discardremainingbreadcrumbmixture.Bakeat475°for20minutesoruntilbrownedandcrispy.Yield:4servings(servingsize:about3⁄4cup).

CALORIES123;FAT3.7g(sat1.1g;mono2g;poly0.6g);PROTEIN3.9g;CARB19.9g;FIBER2.2g;CHOL4mg;IRON0.9mg;SODIUM88mg;CALC56mg

PorkChopswithTarragon-OnionGravy

Whenyourfamilytastesthesetenderporkchopssmotheredinahomestylegravy,they’llneversuspectyoumadedinneratthelastminute.Becausethechopsareverythin,theycookquicklysobecarefulnottoovercookthem,whichwillmakethemtough.Prep:2minutes•Cook:14minutes

8(2-ounce)bonelesscenter-cutloinporkchops(1⁄4inchthick)

1⁄2teaspoonsalt


1⁄4cupall-purposeflour

1tablespoonoliveoil1⁄2cupthinlyslicedonion

3⁄4cupfat-free,lesssodiumbeefbroth

1tablespoonchoppedfreshtarragon

1.Sprinkleporkchopsevenlywithsaltandpepper.Dredgeporkinflour.Heatoilinalargeskilletovermedium-highheat.Addhalfofporktopan;cook1to2minutesoneachsideoruntilporkisbrowned.Transferporktoaplate.Repeatprocedurewithremainingpork.Reduceheattomedium.Addoniontopan,andcook3minutesoruntiltender.

2.Stirinbroth,scrapingtoloosenbrownedbits.Returnporkandanyaccumulatedjuicestopan.Bringtoaboil;reduceheat,cover,andcook4

minutesoruntilporkisdone.Stirintarragon.Yield:4servings(servingsize:2porkchopsand1⁄2cupgravy).


servewith

HomestyleSmashedPotatoesPrep:2minutes•Cook:8minutes

1poundredpotatoes(about5)

1cupnonfatbuttermilk1⁄4cupgratedParmigiano-Reggianocheese

2tablespoonsyogurt-basedspread(suchasBrummel&Brown)1⁄4teaspoonsalt


1.Scrubpotatoes;placeinasinglelayerinamicrowave-safebowl(donotpiercepotatoeswithafork).Coverbowlwithplasticwrap(donotallowplasticwraptotouchfood);vent.MicrowaveatHIGH8minutesoruntiltender.

2.Addbuttermilkandremainingingredientstopotatoes.Mashpotatomixturewithapotatomasheruntilcreamy.Yield:4servings(servingsize:about1⁄2cup).

CALORIES169;FAT4.8g(sat2g,mono1.2g,poly1.3g);PROTEIN7.9g;CARB23.6g;FIBER1.4g;CHOL8mg;IRON1mg;SODIUM385mg;CALC166mg

Slow-CookerPorkLoinCarnitaTacoswithChimichurriSauce

Thesemake-aheadtacosareanidealwaytoshowcaseslow-cookedpork.Browningtheporkroastbeforeaddingittotheslowcookeraddsrichflavor.Prep:6minutes•Cook:8hoursand13minutes

1(11⁄2-pound)bonelessporkloinroast,trimmed

1⁄2teaspoonsalt



Cookingspray

2cupschickenstock(suchasSwanson)1⁄2cupwater

12(6-inch)corntortillas

6tablespoonslightsourcream(optional)

ChimichurriSauce

1.Rubporkwithsalt,pepper,andgarlic.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;cook3minutesoneachsideoruntilbrowned.Transferporktoa5-quartroundelectricslowcookercoatedwithcookingspray.Addstocktopan,scrapingtoloosenbrownedbits;cook2minutes.Pourstockmixtureoverpork;addwater.CoverandcookonLOW8hoursoruntiltender.

2.Removeporkfromslowcooker,andplaceinamediumbowl.Pourbrothintoamediumskillet.Bringtoaboiloverhighheat;boil5minutesoruntilreducedto2⁄3cup.

3.Whilebrothreduces,shredporkusing2forks.Stirinbrothreduction.

4.Warmtortillasaccordingtopackagedirections.Serveporkwithtortillas,sourcream,ifdesired,andChimichurriSauce.Yield:6servings(servingsize:1⁄2cupporkmixture,2tortillas,andabout2tablespoonsChimichurriSauce).


ChimichurriSaucePrep:7minutes

3garliccloves

3smallshallots,peeledandquartered1⁄2cupfreshflat-leafparsleyleaves

1⁄4cupwhitewinevinegar


2tablespoonsextra-virginoliveoil1⁄2teaspooncrushedredpepper


1.Withprocessoron,dropgarlicthroughfoodchute;processuntilminced.Addshallotsandremainingingredients;pulse8timesoruntilfinelychopped,scrapingsidesasnecessary.Yield:6servings(servingsize:about2tablespoons).


HoisinPorkSteak

Butterflyingtheporktenderloinandpoundingittoa1⁄4-inchthicknesshelpstheseporksteakscookfastandensuresafork-tenderbite.Ifyoucan’tfindbabybokchoy,usealargebokchoy,butchopitintolargepieces.Prep:3minutes•Cook:9minutes•Other:3minutes


Cookingspray1⁄4cupricewinevinegar

3tablespoonshoney

1tablespoonhoisinsauce1⁄4teaspooncrushedredpepper

1.Sliceporktenderloinlengthwise,cuttingto,butnotthrough,otherside.Openhalves,layingporkflat.Placeplasticwrapoverpork;poundto1⁄4-inchthicknessusingameatmalletorsmallheavyskillet.Cutporkcrosswiseinto4steaks;sprinklewithsalt.

2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;cook3to4minutesoneachsideoruntildone.Transferporktoaplate.Reduceheattolow.

3.Combinevinegarandremainingingredientsinasmallbowl,stirringwithawhisk.Stirvinegarmixtureintopandrippings;cook1minute.Returnporkto

skillet;removefromheat.Letstand2to3minutesoruntilthoroughlyheated,turningoften.Yield:4servings(servingsize:3ouncesporkandabout1tablespoonsauce).


servewith

SesameBokChoyPrep:2minutes•Cook:12minutes

6babybokchoy

Cookingspray

2teaspoondarksesameoil1⁄4teaspoonsalt


1teaspoonsesameseeds

1teaspoonblacksesameseeds

1.Cutbokchoyinhalflengthwise,leavingcoreintact.Steambokchoy,covered,4minutesoruntiltender;drainwell.

2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Drizzlecutsidesofbokchoywithoil;sprinklewithsaltandpepper.Placebokchoy,cutsidesdown,inpan;cook6minutesoruntillightlybrowned.Turnbokchoyover;cookanadditional1to2minutesoruntillightlybrowned.Sprinklewithsesameseeds.Yield:4servings(servingsize:3bokchoyhalves).


SearedPorkTenderloinMedallionswithShallot-MushroomPanGravy

Combinethecornstarchwiththestockandsherrybeforeaddingittothehotpantokeepthegravysmooth.Prep:4minutes•Cook:10minutes




Cookingspray

1teaspoonoliveoil

1(8-ounce)packageslicedbabybellamushrooms1⁄3cupchoppedshallots(about4)

2teaspoonscornstarch

1cupbeefstock(suchasSwanson)

1tablespoondrysherry

1.Cutporkdiagonallyintothinslices.Sprinkleporkwithsaltandpepper;rubwithgarlic.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray;addoil.Addpork;cook1to2minutesoneachsideoruntildone.Transferporktoaplatter;keepwarm.

2.Recoatskilletwithcookingspray.Addmushroomsandshallots;cook,stirringoften,5minutes.

3.Whilemushroommixturecooks,placecornstarchinasmallbowl.Graduallyaddstockandsherry,stirringwithawhiskuntilsmooth.Stirstockmixtureintomushroommixture,scrapingtoloosenbrownedbits.Bringtoaboil;cook,stirringconstantlywithawhisk,1minuteoruntilthickened.Returnporkandaccumulatedjuicestopan;cook1to2minutesoruntilthoroughlyheated.Yield:4servings(servingsize:3ouncesporkandabout3⁄4cupmushroomgravy).


servewith

Balsamic-GlazedGreenBeansPrep:2minutes•Cook:6minutes

1(12-ounce)packagetrimmedgreenbeans

1tablespoonbutter

3tablespoonsmincedshallots(about2)

2garliccloves,minced1⁄4cupbalsamicvinegar

1⁄2teaspoonsalt


1.Microwavegreenbeansaccordingtopackagedirections.

2.Whilebeanscook,meltbutterinalargeskilletovermediumheat.Addshallotsandgarlic;cook,stirringconstantly,2minutes.Stirinvinegar,salt,andpepper;cook1minute.Addbeans,tossingtocoat.Yield:4servings(servingsize:3⁄4cup).


TeriyakiPorkMedallions

Mirin,aricewinewithalowalcoholcontent,isthekeyingredienttothisteriyakisauce’sauthenticflavor.Thewine’shighsugarcontentallowsittoreduceintoasyrupglaze.LookformirinintheAsianfoodssectionofyourlocalsupermarket.ServewithPineappleSalsaandprecookedwhiterice.Prep:5minutes•Cook:11minutes

6tablespoonsmirin(sweetricewine)

2tablespoonslow-sodiumsoysauce

11⁄2teaspoonsbrownsugar


1(1-pound)porktenderloin

Cookingspray

PineappleSalsa

1.Combinefirst4ingredients,stirringwithawhisk.

2.Cutporkcrosswiseinto8pieces.Placeporkpiecesbetween2sheetsofheavy-dutyplasticwrap;poundeachpieceto1⁄2-inchthicknessusingameatmalletorsmallheavyskillet.

3.Heatalargenonstickskilletovermedium-highheat.Coatporkgenerouslywithcookingspray;addtopan.Cook3minutesoneachsideoruntildone.Removeporkfrompan;placeonaservingplatter.Addmirinmixturetopan.Cook2minutesoruntilmixturethickensslightly.

4.Returnporkandaccumulatedjuicestopan.Cook2minutes,turningporktocoat.ServeporkwithsauceandPineappleSalsa.Yield:4servings(servingsize:3ouncespork,1tablespoonsauce,and1⁄3cupPineappleSalsa).


PineappleSalsaPrep:8minute

1cupdicedfreshpineapple1⁄4cupdicedredonion

1⁄2mediumjalapeñopepper,minced


1tablespoonfreshlimejuice

1.Combineallingredientsinamediumbowl.Yield:4servings(servingsize:1⁄3cup).


SmokedPaprikaPork

Infusingtheoilwithsmokedpaprikaelevatestheflavorofthemarinade.Prep:4minutes•Cook:15minutes•Other:8hoursand10minutes1⁄4cupcanolaoil

11⁄2teaspoonssmokedpaprika

1tablespoonsherryvinegar1⁄2teaspoonfinelychoppedfreshrosemary(optional)

1⁄4teaspoonsalt


2(1-pound)porktenderloins,trimmed

Cookingspray

1.Combineoilandpaprikainasmallsaucepan,stirringwithawhisk.Cookoverlowheat2minutesoruntilthoroughlyheated.Addvinegar,rosemary,ifdesired,salt,andgarlic,stirringwithawhisk.Removefromheat.

2.Placeporkinalargezip-topplasticbag.Addoilmixture;sealbag.Marinateinrefrigerator8hours,turningbagoccasionally.

3.Preparegrill.

4.Whilegrillheats,removeporkfrommarinade,discardingmarinade.Placeporkonagrillrackcoatedwithcookingspray.Grill20minutesoruntilathermometerregisters155°(slightlypink),turningevery5minutes.Removefromgrill.Letstand10minutesbeforeslicing.Cutporkdiagonallyinto1⁄2-inchslices.Yield:8

servings(servingsize:3ouncespork).


servewith

FragrantSaffronRicePrep:5minutes•Cook:5minutes

2(8.5-ounce)packagesmicrowaveableprecookedbasmatirice(suchasUncleBen’sReadyRice)

Cookingspray1⁄2cupchoppedredonion

2garliccloves,minced1⁄2cupfrozenpetitegreenpeas

1(.035-ounce)envelopeflavoringandcoloringforyellowrice(suchasVigo)1⁄4teaspoonsalt


1⁄4cupslicedalmonds,toasted

1.Microwavericeaccordingtopackagedirections.

2.Whilericecooks,heatamediumnonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addonionandgarlic;sauté3minutes.Addgreenpeas;sauté1minuteoruntilpeasarethoroughlyheated.

3.Placericeinalargebowl;stirinsautéedvegetables,riceflavoringandcoloring,salt,andcrushedredpepper.Tosswell.Sprinklewithalmonds.Yield:8servings(servingsize:1⁄2cup).


Poultry

RotiniwithChicken,Asparagus,andTomatoes

SkilletBarbecueChicken

Herb-CrustedChickenwithFetaSauce

GreenSalsaChicken

ChickenScaloppini

GrilledChickenandVeggieswithChimichurriSauce

RoastedChickenBreastsandButternutSquashwithHerbedWineSauce

GrilledSun-DriedTomatoChickenBreast

GrilledRosemaryChickenwithChunkyTomato-AvocadoSalsa

ChickenThighswithChipotle-PeachSauce

SpicyChickenFajitas

Moroccan-SpicedChickenThighs

ChickenThighswithOrange-GingerGlaze

ChickenUnderaBrick

ThaiGreenCurryChicken

RoastedChickenandWhiteBeanswithGreekDressing

SageTurkeyMeatLoaveswithOnionandCiderGravy

SearedTurkeyCutletswithCranberry–CaramelizedOnionSalsa

Two-TomatoTurkeySausagePizza

RotiniwithChicken,Asparagus,andTomatoes

Reminiscentofpastasalad,thisrecipecallsformixingrotiniwithtender,garden-freshvegetablesandabasil-fleckedbalsamicvinaigrette.Thisdishisdeliciousservedwarmorchilled,whichmakesitagreatlunch-boxoption.Servewithasideoffreshbreadfromthebakery.Prep:7minutes•Cook:8minutes

8ouncesuncookedrotini(corkscrewpasta)

Cookingspray

1poundskinless,bonelesschickenbreast,cutinto1⁄4-inchstrips



1cup(1-inch)slicesasparagus

2cupscherrytomatoes,halved


2tablespoonschoppedfreshbasil


1tablespoonextra-virginoliveoil1⁄4cup(1ounce)crumbledgoatcheese


2.Whilepastacooks,heatalargenonstickskilletovermedium-highheat;coat

withcookingspray.Sprinklechickenwithsaltandpepper.Addchickenandasparagustopan;sauté5minutes.Addtomatoesandgarlictopan;sauté1minute.Removefromheat.Stirinpasta,basil,vinegar,andoiltochickenmixtureinpan.Topwithcheese.Yield:4servings(servingsize:2cups).


servewith

SpinachSaladwithBalsamicVinaigrettePrep:3minutes

2tablespoonsmincedshallots

1tablespoonoliveoil

1tablespoonbalsamicvinegar1⁄8teaspoonsalt

Dashofblackpepper

6cupsbabyspinach

1.Combinefirst5ingredientsinalargebowl,stirringwithawhisk.Addspinach;tosswell.Yield:4servings(servingsize:about11⁄2cups).


SkilletBarbecueChicken

Withthisdish,you’llgettheflavorofbarbecuewithouthavingtofireupthegrill.Twoofthebestfeaturesofthiseasychickendisharethatitdressesupastore-boughtbarbecuesauceandeverythingiscookedinthesameskillet.Usepreslicedonionandbellpeppertomakepreparingthismealevenfaster.Prep:6minutes•Cook:9minutes

4(6-ounce)chickenbreasthalves


1tablespoonsalt-freeSouthwestchipotleseasoningblend(suchasMrs.Dash)1⁄4teaspoonkoshersalt

1tablespoonoliveoil1⁄2cuphoney-roastedgarlicbarbecuesauce(suchasKraft)

1⁄4cupwater

1.Placechickenbetween2sheetsofplasticwrap;poundto1⁄2-inchthicknessusingameatmalletorsmallheavyskillet.Rubgarlicoverchicken,andsprinkleevenlywithseasoningblendandsalt.

2.Heatoilinalargenonstickskilletovermedium-highheat.Addchicken;cook3to4minutesoneachside.Addbarbecuesauceandwater,scrapingpantoloosenbrownedbits;cook1to2minutesoruntilchickenisdone.Yield:4servings(servingsize:1chickenbreasthalfand1⁄4cupsauce).


servewith

Sweet-and-SourSlawPrep:5minutes•Other:10minutes1⁄4cupcidervinegar

1tablespoonoliveoil

2tablespoonshoney1⁄2teaspoonsalt


4cupspackagedcoleslaw

1cupthinlyslicedredbellpepper1⁄3cupthinlyverticallyslicedredonion

1.Combinefirst5ingredientsinalargebowl,stirringwithawhisk.Addcoleslaw,bellpepper,andonion,tossingtocoat.Coverandchill10minutes.Tosswellbeforeserving.Yield:4servings(servingsize:1cup).


Herb-CrustedChickenwithFetaSauce

AtangyGreeksaucemadeofmint,lemon,andfetacheeseisawelcomeadditiontosucculentbreadedchickenbreast.Serveitoverabedoforzocombinedwithchoppedfreshbasil.UseleftoversauceasadressingspoonedoverRomainelettuceortossedwithfreshveggiessuchastomatoesandcucumbers.Prep:2minutes•Cook:11minutes2⁄3cupwholewheatpanko(Japanesebreadcrumbs)

2tablespoonsItalianseasoning

4(6-ounce)skinless,bonelesschickenbreasthalves1⁄2teaspoonsalt


4teaspoonsoliveoil

6tablespoonsFetaSauce

1.CombinepankoandItalianseasoninginashallowbowl.Sprinklechickenwithsaltandpepper;dredgeinpankomixture.

2.Heatoilinalargenonstickskilletovermedium-highheat.Addchicken;cook5minutesoruntilbrowned.Turnchickenover;reduceheattomedium,andcook5minutesoruntildone.Place1chickenbreasthalfoneachof4plates,andspoon11⁄2tablespoonsFetaSauceovereachserving.Yield:4servings(servingsize:1chickenbreastand11⁄2tablespoonssauce).


FetaSaucePrep:4minutes

1lemon

1tablespoonchoppedfreshmint

4teaspoonsextra-virginoliveoil

Dashofblackpepper

1(3.5-ounce)packagereduced-fatfetacheese

1.Graterindandsqueezejuicefromlemontomeasure1⁄2teaspoonand2tablespoons,respectively.Combinerind,juice,mint,oil,andpepperinasmallbowl,stirringwithawhisk.Addcheese,stirringwithawhisk.Yield:7servings(servingsize:about11⁄2tablespoons).


GreenSalsaChicken

You’llonlyneedtopurchaseonepackageofprechoppedgreen,yellow,andredbellpeppertouseinthesalsaandthecorn.Prep:5minutes•Cook:18minutes

1lime

4tomatillos,husksandstemsremoved1⁄4cupprechoppedtricolorbellpeppermix


2(6-ounce)skinless,bonelesschickenbreasthalves

Cookingspray

1.Preparegrill.

2.Graterindfromlimeandsqueezejuicetomeasure1⁄8teaspoonand1tablespoon,respectively.Placerindandjuiceinamediumbowl.Cuttomatillosinhalf.

3.Heatamediumnonstickskilletovermedium-highheat.Addtomatillohalves,skinsidedown;cook4minutesoruntillightlycharredonedges.Turntomatillosover,andmovetoonesideofpan;addbellpepperontheotherside.Cook2minutesoruntilbellpepperislightlycharred,stirringoccasionally(donotstirtomatillos).Removepanfromheat;removetomatillosfrompan,andcoarselychop.Addtomatillo,bellpepper,andcilantrotolimejuicemixture;tosswell.

4.Placechickenonagrillrackcoatedwithcookingspray.Grill6minutesoneachsideoruntildone.Spoontomatillosalsaoverchicken.Yield:2servings(serving

size:1chickenbreasthalfandabout1⁄3cupsalsa).


servewith

CuminCornPrep:5minutes•Cook:10minutes

2earscorn

2teaspoonsbutter1⁄4cupfinelychoppedonion

1⁄4cupprechoppedtricolorbellpeppermix


1⁄8teaspoonsalt


1.Removehusksfromcorn;scrubsilksfromcorn.Cutkernelsfromearsofcorn;setcornaside.Discardcobs.

2.Meltbutterinanonstickskilletovermediumheat.Addonionandbellpeppermix;cook,stirringconstantly,3to4minutesuntilcrisp-tender.Stirincumin,salt,andpepper;cook1minute.Stirincorn;cook5minutesoruntilcorniscrisp-tender,stirringfrequently.Yield:2servings(servingsize:1⁄2cup).


ChickenScaloppini

Scallopiniarecutsofmeatthatarepoundedthinandthencookedtoperfectioninabout6minutes.Forabeautifullybrownedcrust,makesurethepanandoilarehot—thechickenshouldhissasithitsthepan.Prep:10minutes•Cook:15minutes


1largeeggwhite

2teaspoonswater1⁄2cupItalian-seasonedbreadcrumbs

2teaspoonsoliveoil,divided1⁄2cupfat-free,less-sodiumchickenbroth


1.Placechickenbetween2sheetsofplasticwrap.Poundto1⁄4-inchthicknessusingameatmalletorsmallheavyskillet.

2.Combineeggwhiteandwaterinashallowdish,stirringwithawhisk.Placebreadcrumbsinanothershallowdish.Dipeachchickenbreasthalfineggmixture;dredgeinbreadcrumbs.

3.Heat1teaspoonoilinalargenonstickskilletovermedium-highheat.Addhalfofchickentopan.Cook3minutesoneachsideoruntilgolden.Transfertoaplate;coverandkeepwarm.Repeatprocedurewithremainingoilandchicken.

4.Addbrothandlemonjuicetopan,stirringtoloosenbrownedbits.Cook,

uncovered,overhighheat2to3minutesoruntilreducedto1⁄3cup.Drizzlesauceoverchicken.Yield:4servings(servingsize:1chickenbreasthalfandabout1tablespoonsauce).

servewith

Pan-RoastedAsparagusandTomatoesPrep:5minutes•Cook:6minutes

1poundasparagusspears,trimmed

1tablespoonoliveoil

2cupsgrapetomatoes1⁄4teaspoonsalt


CALORIES265;FAT7g(sat1.4g,mono3g,poly2.1g);PROTEIN37.4g;CARB10.5g;FIBER0.5g;CHOL94mg;IRON1.9mg;SODIUM380mg;CALC38mg

1.Rinseasparagus(donotdry).Heatoilinalargenonstickskilletovermedium-highheat.Addasparagus;cook3minutes.Addtomatoes;cook2minutesoruntilasparagusiscrisp-tenderandtomatoesjustbegintoburst,turningasparagusoccasionallywithtongs.Sprinklewithsaltandpepper.Yield:4servings(servingsize:1⁄4ofasparagus-tomatomixture).


GrilledChickenandVeggieswithChimichurriSauce

Chimichurriisaveryflavorfulandvinegarycondimentmadefromparsley,garlic,andoliveoilthatisservedinArgentinawithgrilledmeats.Youcanmakethesauceuptoadayaheadandstoreitintherefrigerator.Prep:8minutes•Cook:12minutes


2yellowsquash,cutinto1⁄4-inchslices

1redbellpepper,cutinto2-inch-squares

1redonion,cutinto1⁄4-inchslices

Cookingspray1⁄2teaspoonsalt


ChimichurriSauce

1.Preparegrill.

2.Coatchickenandvegetableswithcookingspray;sprinklewithsaltandpepper.

3.Placechickenandvegetablesonagrillrackcoatedwithcookingspray.Grillchicken6minutesoneachsideoruntildone;grillvegetables3minutesoneachside.ServechickenwithChimichurriSauce.Yield:4servings(servingsize:3ounceschicken,about1cupvegetables,and1⁄3cupsauce).


CARB17g;FIBER3.7g;CHOL94mg;IRON3.5mg;SODIUM542mg;CALC140mg

ChimichurriSaucePrep:13minutes

10garliccloves

2cupsfreshflat-leafparsleyleaves

1cupchoppedonion1⁄2cupchoppedfreshoregano

1⁄2cupwhitewinevinegar



1teaspoongratedlemonrind1⁄2teaspoonfreshlygroundblackpepper

1⁄4teaspoonsalt

1.Withfoodprocessoron,dropgarlicthroughfoodchute;processuntilminced.Addparsleyandremainingingredients;process1minuteoruntilfinelyminced.Yield:4servings(servingsize:about1⁄3cupsauce).


RoastedChickenBreastsandButternutSquashwithHerbedWineSauce

Butternutsquash’snaturalsugarscaramelizeduringroasting.Whenpairedwithfineherbsandwine,theycreateaflavorexplosionthatrivalsanybistrospecialty.Prep:9minutes•Cook:38minutes

4bone-inchickenbreasthalves(about2pounds),skinned

Cookingspray

1tablespoonoliveoil,divided1⁄2teaspoonsalt,divided


5cups(1⁄2-inch)cubedpeeledbutternutsquash(21⁄4pounds)

1teaspoonfineherbs

3tablespoonsdrywhitewine


2.Placechickeninalargeroastingpancoatedwithcookingspray.Brushchickenwith11⁄2teaspoonsoliveoil;sprinklewith1⁄4teaspoonsaltand1⁄4teaspoonpepper.

3.Placesquashinalargebowl.Drizzlewithremainingoliveoil,andsprinklewithfineherbs,remainingsalt,andremainingpepper;tosswell.Addsquashtopan.Bakeat450°for38minutesoruntilchickenisdone.Transferchickenandsquashtoaservingplatter;keepwarm.

4.Addwinetopandrippings;bringtoaboiloverhighheat,scrapingpantoloosenbrownedbits.Reduceheat;cook2minutesoruntilreducedto1⁄4cup.Place1chickenbreasthalfoneachof4plates.Spoon1tablespoonsauceovereachchickenbreast.Servewithsquash.Yield:4servings(servingsize:1chickenbreasthalf,1cupsquash,and1tablespoonsauce).

CALORIES370;FAT7.9g(sat1.7g,mono4g,poly1.4g);PROTEIN40.1g;CARB36.5g;FIBER6.1g;CHOL102mg;IRON3mg;SODIUM539mg;CALC164mg

makeitfaster

Peelingandcubingabutternutsquashisn’tdifficult,butitwillrequireafewextraminutesofyourtime.Wepeeledandcubedabutternutsquashforthisdish.Topreparethisrecipeevenquicker,lookforprecubedbutternutsquashintheproducesectionofyoursupermarket.Itmaycostalittleextra,butthetrade-offistimesavedinpreppingthismeal.

GrilledSun-DriedTomatoChickenBreast

Chickencutletsareagreatconveniencebecausetheyadapttoavarietyofquick-cookingtechniques,suchasgrilling,searing,andbaking.Dressthemupwithjarredsun-driedtomatopestoembellishedwithfreshherbsandgarlic.Prep:7minutes•Cook:6minutes

2tablespoonssun-driedtomatopesto(suchasClassico)

2tablespoonschoppedfreshbasil

1tablespoonchoppedfreshoregano


4(4-ounce)chickenbreastcutlets1⁄4teaspoonsalt


Cookingspray

1.Preparegrill.

2.Combinefirst4ingredients.Sprinklechickenwithsaltandpepper;coatwithcookingspray.

3.Placechickenonagrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntildone.Spoonpestomixtureevenlyoverchicken.Yield:4servings(servingsize:1chickencutletandabout1tablespoonpestomixture).



servewith

WarmCannelliniBeanSaladPrep:3minutes•Cook:10minutes

1tablespoonoliveoil

1redonion,verticallycutintothinslices


1(19-ounce)cancannellinibeans,rinsedanddrained

1(12-ounce)jarroastedredbellpeppers

4cupsbabyarugula

4teaspoonsbalsamicglaze(suchasMonariFederzoni)

1.Heatoilinalargenonstickskilletovermediumheat.Addonion;cook6minutesoruntillightlybrownedandtender,stirringoccasionally.

2.Addgarlic;sauté1minute.Addbeans,peppers,andarugula;cook1to2minutesorjustuntilarugulabeginstowilt.Spoonsaladevenlyonto4servingplates.Drizzlewithbalsamicglaze.Yield:4servings(servingsize:about1cupsaladand1teaspoonglaze).


GrilledRosemaryChickenwithChunkyTomato-AvocadoSalsa

Assertivefetacheesepairswellwithacidictomatoesandrichavocadosinthis5-minutesalsa.Makethissalsarightbeforeserving,andavoidrefrigeratingit—thetextureofthetomatowillsoften.Servethisdishwithasideofgrilledvegetables.Prep:3minutes•Cook:6minutes•Other:30minutes




1tablespoonmincedgarlic

4(4-ounce)chickencutlets1⁄4teaspoonsalt


Cookingspray

ChunkyTomato-AvocadoSalsa

1.Combinefirst4ingredientsinalargeheavy-dutyzip-topplasticbag.Placechickenbetween2sheetsofplasticwrap;poundto1⁄4-inchthicknessusingameatmalletorsmallheavyskillet.Sprinklechickenwithsaltandpepper,andaddtobag;seal.Marinateinrefrigerator30minutes.

2.Preparegrill.

3.Removechickenfrommarinade,discardingmarinade.Placechickenonagrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntildone.Yield:4servings(servingsize:1chickencutlet).


ChunkyTomato-AvocadoSalsaPrep:5minutes

1tablespoonchoppedfreshoregano



1garlicclove,minced

2cupsgrapetomatoes,halved1⁄2cup(2ounces)crumbledreduced-fatfetacheesewithbasilandsun-driedtomatoes

1ripepeeledavocado,chopped

1.Combinefirst4ingredientsinalargebowl,stirringwithawhisk.Addtomatohalves,cheese,andavocado;tossgently.Yield:4servings(servingsize:3⁄4cup).


ChickenThighswithChipotle-PeachSauce

Juicy,ripepeachesinpeakseasonarekeyforthisrecipe.Ifyourpeachesarefirm,letthemstandonthekitchencounterforafewdaysuntilthey’resofttothetouchandhaveanenticingaroma.Whilethechickenandvegetablesgrill,preparethechipotle-peachsauce.Prep:3minutes•Cook:12minutes

11⁄2poundsskinless,bonelesschickenthighs(about8thighs)




2mediumpeaches,peeled,pitted,andquartered

2tablespoonshoney

1chipotlechileinadobosauce

1.Preparegrill.

2.Sprinklechickenwith1⁄4teaspoonsaltand1⁄2teaspoonpepper;coatwithcookingspray.Placechickenonagrillrackcoatedwithcookingspray.Grill12minutesoruntildone,turningchickenonce.

3.Whilechickencooks,pureepeaches,honey,chile,andremaining1⁄4teaspoonsaltinafoodprocessor.Reserve3⁄4cupchipotle-peachsaucetoservewithchicken;brushremaining1⁄2cupsauceoverchickenduringlast2minutesofcooking.Yield:4servings(servingsize:about2thighsand3tablespoonssauce).


servewith

GrilledCornandRedPepperSaladPrep:7minutes•Cook:12minutes

2earscorn,shucked

2redbellpeppers,seededandhalved


2greenonions,chopped

2tablespoonsfreshlimejuice1⁄4teaspoonsalt


1.Preparegrill.

2.Coatcornandbellpepperswithcookingspray.Placeonagrillrackcoatedwithcookingspray.Grill6minutesoneachsideoruntilslightlycharred.

3.Cutcornfromcob;cutbellpepperintostrips.Placeinabowlwithgreenonionsandremainingingredients.Tosswell.Yield:4servings(servingsize:about2⁄3cup).


SpicyChickenFajitas

Simpletoprepareandpackedwithflavor,thisrecipeisoneyou’llturntoeverytimeyougetacravingforsizzlingMexicanfare.Servewithsourcreamorchoppedavocado,ifdesired.Prep:7minutes•Cook:8minutes

6skinless,bonelesschickenthighs(1pound)

2teaspoonsfajitaseasoning(suchasMcCormick)

Cookingspray

2cupsverticallyslicedonion

2cupsredbellpepperstrips

4(71⁄2-inch)96%fat-freewholewheattortillas

1⁄2cupfreshsalsa

Choppedavocado(optional)



1.Cutchickeninto1⁄2-inch-widestrips.Placechickeninasmallbowl;sprinklewithfajitaseasoning,tossingtocoat.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchickenandonion;stir-fry3minutes.Addbellpepper;stir-fry5minutesoruntilchickenisdone.

2.Place1tortillaoneachof4plates.Topeachevenlywithchickenmixtureandsalsa.Topwithavocadoandcilantro,ifdesired.Foldtortillasoverfilling,andtop

withsourcream,ifdesired.Serveimmediately.Yield:4servings(servingsize:1tortilla,1cupchickenmixture,and2tablespoonssalsa).


servewith

Chili-DustedMangoPrep:8minutes

2ripemangoes,peeled,seeded,andcutinto1⁄2-inchslices

2teaspoonsfreshlimejuice1⁄4teaspoonchilipowder

1teaspoonfreshcilantro

1.Arrangemangoslicesevenlyon4plates;sprinkleevenlywithlimejuice,chilipowder,andcilantro.Yield:4servings(servingsize:1⁄4ofmangoslices).


Moroccan-SpicedChickenThighs

Chickenthighscookedinasmoky,acidictomatosaucecombineseamlesslywithasweet,nuttycouscoustocreateaheartyNorthAfrican–inspiredmeal.Whilethechickensimmers,preparethecouscoussobothdisheswillbereadyatthesametime.Prep:8minutes•Cook:15minutes1⁄4teaspoonsalt

1⁄2teaspoonsmokedpaprika


1⁄2teaspoondriedthyme

8skinless,bonelesschickenthighs(11⁄2pounds)

Cookingspray

1(14.5-ounce)canfire-roasteddicedtomatoeswithgarlic,undrained


1.Combinefirst4ingredients.Rubchickenthighswithspicemixture.

2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchicken;cook2minutes.Turnchickenover;stirintomatoes.Bringtoaboil;cover,reduceheat,andsimmer10minutes.Uncoverandcook1minuteoruntilliquidisreducedbyhalf.Sprinklewithcilantro,ifdesired.Yield:4servings(servingsize:2chickenthighsand1⁄4cuptomatosauce).



servewith

WholeWheatCouscousandApricotsPrep:5minutes•Cook:5minutes•Other:5minutes

2teaspoonsoliveoil3⁄4cupwholewheatcouscous

1cupfat-free,less-sodiumchickenbroth1⁄3cupdiceddriedapricots

1⁄3cupsliveredalmonds,toasted

1.Heatoilinamediumsaucepanovermediumheat.Addcouscous;sauté1minute.Stirinbrothandapricots.Bringtoaboil;removefromheat.Letstand5minutesoruntilliquidisabsorbed.Addalmonds;fluffwithafork.Yield:4servings(servingsize:about2⁄3cup).


ChickenThighswithOrange-GingerGlaze

Honey—combinedwithfreshginger,orangerind,andorangejuice—isallthat’sneededtoconcoctthisspicy-sweetglaze.Roundoutyourmealwithwhiterice.Prep:1minute•Cook:14minutes

8skinless,bonelesschickenthighs(about11⁄2pounds)

1⁄2teaspoonsalt


1⁄8teaspoongarlicpowder

11⁄2teaspoonsoliveoil

1navelorange

3tablespoonshoney

1teaspoongratedpeeledfreshginger

Choppedgreenonions(optional)

1.Sprinklechickenwithsalt,pepper,andgarlicpowder.Heatoilinalargenonstickskilletovermedium-highheat.Addchicken;cook3to4minutesoneachsideoruntilbrowned.

2.Whilechickencooks,graterindandsqueezejuicefromorangetomeasure1teaspoonand1⁄4cup,respectively.Addorangerind,juice,honey,andgingertochicken,scrapingtoloosenbrownedbits.Bringtoaboil;reduceheat,andsimmer,uncovered,7minutesoruntilchickenisdoneandorangemixtureissyrupy.Sprinklewithgreenonions,ifdesired.Yield:4servings(servingsize:2

chickenthighsandabout11⁄2tablespoonssauce).


servewith

RoastedBroccoliwithAlmondsPrep:6minutes•Cook:14minutes

11⁄4poundsfreshbroccolicrowns(about3)

Cookingspray

1tablespoonoliveoil

1garlicclove,pressed1⁄4teaspoonsalt


3tablespoonsslicedalmonds


2.Cutbroccoliinto3-inch-longspears;cutthickstemsinhalflengthwise.Placebroccoliinasinglelayeronajelly-rollpancoatedwithcookingspray.

3.Combineoliveoilandgarlic;drizzlebroccoliwithoilmixture,andtosswell.Sprinklewithsaltandpepper.Bakeat475°for14minutes(donotstir).

4.Whilebroccoliroasts,cookalmonds,stirringconstantly,inasmallskilletovermediumheat2minutesoruntiltoasted.Sprinkleroastedbroccoliwithtoastedalmonds.Yield:4servings(servingsize:about1cup).


ChickenUnderaBrick

Theweightofthebrickshelpsthechickencookevenly,leavingthebreastmoistandjuicy,whilethelegscookfully.Marinatingthechickentenderizesthemeatandalsoaddsapleasanttangyflavor.Prep:5minutes•Cook:40minutes•Other:8hours

1(31⁄4-pound)wholechicken

1⁄2cuplightmayonnaise

1⁄3cupcidervinegar

1⁄4cupwater

2tablespoonssugar


Cookingspray

1.Removebackbonefromchickenusingkitchenshears.Combinemayonnaiseandnext4ingredientsinalargeheavy-dutyzip-topplasticbag;addchicken.Sealandturntocoat.Marinateinrefrigerator8hours,turningbagoccasionally.

2.Removechickenfrommarinade,anddiscardmarinade.Heatalargecast-ironskilletovermedium-highheat.Coatpanwithcookingspray.Addchickentopan.Place2brickswrappedinheavy-dutyfoiloverchicken,pressingdowntoflatten.Cook20minutes;turnchickenover.Repositionbricks.Cookanadditional20minutesoruntilchickenisdone.Removeskinfromchicken,andcutintoquarters.Carvechicken.Yield:4servings(servingsize:about4ounces).

CALORIES290;FAT10.5g(sat2.1g,mono4.7g,poly3.5g);PROTEIN75g;CARB

4.7g;FIBER0g;CHOL253mg;IRON4mg;SODIUM397mg;CALC44mg

servewith

SummerSuccotashPrep:5minutes•Cook:10minutes

2center-cutbaconslices

1cupfrozenbabylimabeans

2earscorn

1largegarlicclove,minced

1cupgrapetomatoes,halved1⁄4teaspoonsalt


1tablespoonchoppedfreshbasil

1.Cookbaconinalargenonstickskilletovermedium-highheatuntilcrisp.Removebaconfrompan,reservingdrippingsinpan;crumblebacon,andsetaside.

2.Whilebaconcooks,thawlimabeansinacolanderunderwarmwater.

3.Cutkernelsfromearsofcorn.Addcornandgarlictodrippings.Sauté4minutesoruntilcornisgolden.Stirinlimabeans,tomatohalves,salt,andpepper.Sauté3minutesoruntilthoroughlyheated.Stirinbaconandbasiljustbeforeserving.Yield:4servings(servingsize:about2⁄3cup).


ThaiGreenCurryChicken

Thankstoadelirotisseriechicken,thisdishletsyouenjoyThaicuisinewithminimaleffort.Wepackedthisclassiccurrydishwithcolorfulpeppersandusedlightcoconutmilktocutsomeofthefat.Serveitoverfragrantjasminericetosoakupthesauce.Prep:5minutes•Cook:10minutes

Cookingspray

1mediumonion,halvedandverticallysliced

1smallzucchini,halvedlengthwiseandsliced

1smallredbellpepper,cutintothinstrips

2teaspoonsgreencurrypaste

2cupsthinlyslicedroastedchickenbreast

1cupfat-free,less-sodiumchickenbroth2⁄3cuplightcoconutmilk

3tablespoonsfreshcilantroleaves

Limewedges(optional)

Cilantrosprigs(optional)

1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addonion,andsauté5minutes.Addzucchiniandbellpepper,andsauté3minutes;stirincurrypaste.Addchicken,broth,andcoconutmilktopan;bringtoaboil.Reduceheat,andsimmer3minutes.Spoonevenlyinto4bowls;

sprinkleevenlywithcilantro.Servewithlimewedges,andgarnishwithcilantrosprigs,ifdesired.Yield:4servings(servingsize:1cupchickenmixture).


servewith

Cucumber,Pineapple,andMintSaladPrep:5minutes

1mediumcucumber,coarselychopped

1cupcoarselychoppedpineapple

2greenonions,thinlysliced

3tablespoonschoppedfreshmint

1tablespoonseasonedricevinegar

1tablespoonfishsauce

1.Combineallingredientsinamediumbowl;tosswell.Chilluntilreadytoserve.Yield:4servings(servingsize:3⁄4cup).

CALORIES37;FAT0.1g(sat0g;mono0g;poly0g);PROTEIN1.4g;CARB8.5g;FIBER1.1g;CHOL0mg;IRON0.6mg;SODIUM424mg;CALC30mg

RoastedChickenandWhiteBeanswithGreekDressing

Forvariationandaddedcrunch,toastthepitawedgeswhileyou’repreparingthechickenandbeanmixture.Forcrispywedges,splitthepitaroundsinhalf,coatthecutsideswithbutter-flavoredcookingspray,andstackthesplitrounds.Cuttheroundsintowedges,andplacethewedgesonalargebakingsheet.Bakethepitawedgesat350°for10minutesoruntilgoldenandcrisp.Prep:8minutes

21⁄2cupsshreddedskinless,bonelessrotisseriechicken

1(15.5-ounce)cancannellinibeans,rinsedanddrained

1cupchoppedredonion

GreekDressing

2(7-inch)wholewheatpitas,eachcutinto8wedges

1.Combinefirst3ingredientsinalargebowl.DrizzleGreekDressingoverchickenmixture,andtosswell.Servewithpitawedges.Yield:4servings(servingsize:11⁄4cupschickenmixtureand4pitawedges).


GreekDressingPrep:3minutes

11⁄2tablespoonsredwinevinegar

11⁄2tablespoonsoliveoil

1⁄2teaspoondrymustard

2tablespoonsmincedfreshrosemary3⁄4cup(3ounces)crumbledfetacheese





SageTurkeyMeatLoaveswithOnionandCiderGravy

Cookingmeatloafinsingle-servingportionscutsthecookingtimeinhalfandkeepsthegroundturkeymoist.Besuretogentlyshapetheturkeymixtureintoloaves—overworkingthemixturewillmakethemtough.Foraheartymeal,servewithgreenbeansandmashedpotatoes.Prep:10minutes•Cook:25minutes

11⁄2poundsgroundturkey

1cupshreddedpeeledapple(about1medium)1⁄2cupdrybreadcrumbs

2tablespoonsmincedfreshsage1⁄2teaspoonsalt


Cookingspray

OnionandCiderGravy


2.Combinefirst6ingredientsinalargebowl.Divideturkeymixtureinto6equalportions,shapingeachintoanoval-shapedloaf.Placeloavesonabroilerpancoatedwithcookingspray.Bakeat425°for25minutesoruntilathermometerinsertedincenterregisters165°.

3.Whilemeatloavesbake,prepareOnionandCiderGravy.Servemeatloaves

withgravy.Yield:6servings(servingsize:1meatloafandabout1⁄4cupgravy).


OnionandCiderGravyPrep:3minutes•Cook:34minutes

1tablespoonbutter

1largeVidaliaorothersweetonion,verticallysliced

1cupapplecider

1cupfat-free,less-sodiumchickenbroth

1tablespooncornstarch

1tablespoonwater1⁄4teaspoonsalt

1.Meltbutterinalargenonstickskilletovermedium-highheat;addonion.Cook10minutesoruntilgoldenbrown,stirringfrequently.

2.Whileonioncooks,bringciderandbrothtoaboilinamediumsaucepan;boil23minutesoruntilreducedto1cup.Combinecornstarch,water,andsalt;addtoreducedcidermixture,stirringconstantlywithawhisk.Cookovermediumheat1minuteoruntilslightlythickened.Stirinonion.Yield:4servings(servingsize:about1⁄4cup).


SearedTurkeyCutletswithCranberry–CaramelizedOnionSalsa

Don’treserveturkeyandcranberriesjustfortheholidays.Thismealusesdriedcranberries,whichyoucanfindyear-round.Servewithabutteredbakedsweetpotato.Prep:2minutes•Cook:12minutes

2teaspoonsoliveoil

8ouncesturkeycutlets(about4cutlets)3⁄8teaspoonsalt,divided


1cupprechoppedonion1⁄4cupwater

3tablespoonssweeteneddriedcranberries,chopped



1.Heatoilinalargenonstickskilletovermedium-highheat.Sprinkleturkeywith1⁄8teaspoonsaltand1⁄8teaspoonpepper.Addturkeytopan;cook2minutesoneachsideoruntildone.Divideturkeybetween2plates;keepwarm.

2.Addoniontopan.Cook3minutes,stirringfrequently;addremaining1⁄4teaspoonsaltandremaining1⁄8teaspoonpepper.Cook5minutesoruntilonionistenderandgolden,stirringfrequently.Stirinwater,cranberries,andvinegar;cook2minutesoruntilcranberriesaretender.Removefromheat;stirinparsley,

ifdesired.Yield:2servings(servingsize:2turkeycutletsandabout1⁄2cupsalsa.)

CALORIES249;FAT7.4g(sat1.4g,mono4.2g,poly1.6g);PROTEIN23.8g;CARB22g;FIBER2.1g;CHOL63mg;IRON1mg;SODIUM494mg;CALC32mg

servewith

RoastedBrusselsSproutsàl’OrangePrep:3minutes•Cook:14minutes

21⁄2cupstrimmedBrusselssprouts(about8ounces),halvedlengthwise



1⁄2teaspoongratedorangerind

2tablespoonsfreshorangejuice


2.PlaceBrusselssproutsinalargebowl.Addoil,salt,andpepper;tosstocoat.PlaceBrusselssproutsinasinglelayeronafoil-linedbakingsheet.Roastat425°for7minutes.TurnBrusselssproutsover,usingawidespatula.Bakeanadditional7minutesoruntiltenderandbrowned.

3.PlaceBrusselssproutsinabowl.Combineorangerindandjuiceinasmallbowl.DrizzlejuicemixtureoverBrusselssprouts;tosswell.Yield:2servings(servingsize:11⁄3cups).


Two-TomatoTurkeySausagePizza

Lookforfreshpizzadoughinyoursupermarket’sbakery,orpurchaseitfromyourlocalpizzaparlor.Prep:10minutes•Cook:18minutes

1poundpizzadough

Cookingspray

2(4-ounce)linksturkeyItaliansausage

1tablespoonoilfromsun-driedtomatoes

4oil-packedsun-driedtomatoes,drained

6(0.67-ounce)slicesreduced-fatProvolonecheese(suchasSargento)

2cupsgrapetomatoes,halved

Crushedredpepper(optional)


2.Whileovenpreheats,shapepizzadoughintoa151⁄2x101⁄2–inchrectangleonaworksurface;transfertoalargebakingsheetcoatedwithcookingspray.Placeinovenonbottomrackwhileovencontinuestopreheat,andbake10minutes.

3.Whilecrustprebakes,cooksausageinaskilletovermedium-highheatuntilbrowned,stirringtocrumble.

4.Removecrustfromoven;rubwithsun-driedtomatooil,andsprinklewithsun-driedtomatoes.Topwithcheese,sausage,andgrapetomatohalves.Bakeat450°onbottomrackfor8minutesoruntilcrustisgoldenandcheesemelts.Cutpizzainto6rectangles,andsprinklewithcrushedredpepperbeforeserving,ifdesired.Yield:6servings(servingsize:1piece).


servewith

LemonyRomaineWedgeswithCucumberPrep:4minutes




3headsromainelettuce,halvedlengthwise

2cupsthinlyslicedpicklingcucumber(about2)

1.Combinefirst4ingredientsinasmallbowl,stirringwithawhisk.Placealettucewedgeoneachof6plates;sprinklewithcucumberslicesanddrizzlewithdressing.Yield:6servings(servingsize:1⁄2romaineheart,about1⁄3cupcucumberslices,and1tablespoondressing).


Desserts

BrownieBites

FlourlessChocolateCakes

VanillaSpongeCakeswithFreshBerryFilling

Peach-PineappleCrumble

Chocolate-RaisinBreadPudding

ChocolateandCaramelBreadPudding

LemonPuddingCake

WhiteChocolate–CherryRicePudding

Triple-ChocolatePudding

WhiteChocolatePannaCotta

GlazedApplesinCaramelSauce

Marsala-PoachedFigs

WhiteChocolate–HazelnutTarts

Blueberry-Lemon-WhiteChocolateTarts

Raspberry–CreamCheeseTarts

DulcedeLecheTartlets

Berry-Lime-AngelFoodMiniTrifles

Hazelnut–SugarCookieS’mores

Strawberry-KiwiFreeze

Cherry-MerlotGranita

RaspberryandCoconutParfaitswithCoconut-WalnutCrunch

Banana-CaramelSundaes

MexicanHotFudgeSundae

CoffeeIce-CreamSundaewithDarkChocolate–SeaSaltAlmondBark

Chocolate-ToffeeIce-CreamPie

BrownieBites

Cocoanibs,whicharebrokenbitsofhuskedcocoabeans,adddelicatechocolateflavoranddeliciousnuttycrunchtobakedgoods.Youcanfindcocoanibsatupscalesupermarketsandgourmetcookwarestores.Whenyoumakethisrecipe,don’tbealarmedthatthebatterisverywet—theendresultwillbemoist,tenderminicakes.Prep:5minutes•Cook:8minutes1⁄2cupself-risingflour

2⁄3cupsugar

3tablespoonsunsweetenedcocoa

4largeeggwhites

2tablespoonscanolaoil

3tablespoonschocolateliqueur(optional)1⁄3cupcocoanibs

Cookingspray

Roastedsaltedalmonds(suchasBlueDiamond),coarselychopped(optional)

Powderedsugar(optional)


2.Lightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,

sugar,andcocoainamediumbowl,stirringwithawhisk.

3.Whiskeggwhitesuntilfoamyinaseparatebowl.Addoilandliqueur,ifdesired,stirringwithawhisk.Addeggwhitemixturetoflourmixture,stirringjustuntilmoistened.Foldincocoanibs.Spoonbatterevenlyinto24miniaturemuffincupscoatedwithcookingspray.Sprinklebatterevenlywithalmonds,ifdesired.

4.Bakeat400°for8minutes.Removefrompans;coolonwireracks.Sprinklewithpowderedsugar,ifdesired.Yield:24servings(servingsize:1browniebite).


FlourlessChocolateCakes

Withrichchocolateflavorandawarmgooeyfilling,thesehot-from-the-ovenminicakesaretheperfectindulgenceattheendofabusyday.Manysupermarketsstockgroundpecansinthenutssection;ifyoucan’tfindthemalreadyground,choppecanhalvesorpieces,andgrindtheminafoodprocessor,minichopper,orspicegrinder.Prep:10minutes•Cook:10minutes•Other:10minutes

1largeegg1⁄4cupsugar

2teaspoonsunsweetenedcocoa

11⁄2tablespoonschoppedpecans,ground

1tablespoonwarmwater

1ouncebittersweetchocolate,meltedandcooledslightly

Cookingspray

Powderedsugar(optional)

Strawberries(optional)


2.Separateegg,placingeggwhiteandeggyolkinseparatemediumbowls.Addsugarandcocoatoeggyolk,stirringwithawhisk.Addpecans,water,andchocolate,stirringwithawhisk.

3.Beateggwhitewithamixerathighspeeduntilstiffpeaksform.Gentlyfold

halfofeggwhiteintoeggyolkmixture;foldinremainingeggwhite.Spoonbatterevenlyinto4(4-ounce)ramekinscoatedwithcookingspray.

4.Bakeat425°for10minutesoruntilalmostset.Transfertoawirerack;cool10minutes.Garnishwithpowderedsugarandstrawberries,ifdesired.Yield:4servings(servingsize:1ramekin).


choiceingredient

Cocoapowderismadefromgroundroastedcacaoseedsthathavehadmostofthefatremoved.Whenyouareusinglessrealchocolateinlightbaking,incorporatesomecocoapowdertodeepenthechocolateflavorwithoutaddingalotofextrafat.

VanillaSpongeCakeswithFreshBerryFilling

Ifyoudon’thaveaTexas-sizeorotherjumbomuffintin,spoonthebatterinto8regular-sizemuffincupscoatedwithcookingspray;bakefor15minutes,andservetwosmallspongecakesperserving.Addingwatertounfilledmuffincupsdistributestheheatevenlyinthepanduringbakingandpreventsburning.Prep:5minutes

11⁄2cupsblueberries

11⁄2cupsslicedstrawberries

2tablespoonssugar

VanillaSpongeCakes,halvedhorizontally1⁄2cupfrozenreduced-caloriewhippedtopping,thawed

1.Combineberriesandsugarinamediumbowl,stirringuntiljuiceforms.

2.Placebottomhalfofaspongecakeoneachof4individualservingplates.Spoon3⁄4cupberrymixtureovercakebottoms.Topberrymixturewith2tablespoonswhippedtoppingandtophalfofspongecake.Serveimmediately.Yield:4servings(servingsize:1fruit-filledcake).


VanillaSpongeCakes

Prep:5minutes•Cook:20minutes•Other:6minutes


1cupall-purposeflour

2teaspoonsbakingpowder1⁄2cupturbinadosugar

1largeegg

1(6-ounce)containerlow-fatvanillayogurt


2.Coat4cupsofaTexas-sizemuffintinwithcookingspray.Lightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,bakingpowder,andturbinadosugarinamediumbowl.Combineeggandyogurtinasmallbowl;addyogurtmixturetoflourmixture,stirringjustuntilmoistened.Spoonbatterintopreparedmuffincups;addwatertounfilledcupstoadepthof1inch.Coatbatterwithcookingspray.

3.Bakeat375°for20minutesoruntilcakesspringbackwhenlightlytouched.Coolcakes1minuteinpan;removecakesfrompan,andcool5minutesonawirerack.Yield:4servings(servingsize:1cake).

CALORIES262;FAT2g(sat0.7g,mono0.7g,poly0.3g);PROTEIN6.9g;CARB54.6g;FIBER0.9g;CHOL47mg;IRON2mg;SODIUM228mg;CALC254mg

Peach-PineappleCrumble

Noonewilleverguessthatthekeyingredienttothebutterytoppingofthisfresh,fruit-filleddessertisapineapplecakemix.Selectacoredpineapplewithagenerousamountofjuiceinthecontainertouseinthebatter.Prep:9minutes•Cook:38minutes

1coredfreshpineapple

3cupsslicedpeeledpeaches(3large)

Cookingspray1⁄4cupbutter,melted

11⁄2cupspineapplesupremecakemix(suchasDuncanHinesMoistDeluxe)

2cupsvanillalow-fatfrozenyogurt1⁄4cupchoppedpecans,toasted(optional)


2.Drainpineapple,reserving3tablespoonsjuice.Choppineappletomeasure3cups.

3.Combinechoppedpineapple,reservedjuice,andpeachslicesinan11x7–inchbakingdishcoatedwithcookingspray.Stirbutterintocakemixuntilsmooth.Spreadbatteroverfruit;coatwithcookingspray.

4.Bakeat350°for38minutesoruntilgoldenandbubbly.Servewarmwithfrozenyogurt.Sprinkleeachservingwith1tablespoonpecans,ifdesired.Yield:8

servings(servingsize:1⁄8ofcrumbleand1⁄4cupfrozenyogurt).


Chocolate-RaisinBreadPudding

Thiseasyrecipeusescinnamon-swirlbreadanddarkchocolate–coveredraisinsasitsbase,whichkeepstheingredientlistshort.Servethislusciousdessertinteacupsforanelegantpresentation.Prep:5minutes•Cook:55minutes•Other:10minutes

4largeeggs

1cupsugar

2cups1%low-fatmilk

5cups(1⁄2-inch)cubedraisincinnamonswirlbread(suchasPepperidgeFarm)

1cupdarkchocolate–coveredraisins(suchasRaisinets)

Cookingspray


2.Combineeggsandsugarinalargebowl,stirringwithawhisk.Stirinmilk.Addbread,stirringtosaturate.Stirinraisins.Spoonmixtureintoan8-inchsquarebakingpancoatedwithcookingspray.Letstand,uncovered,10minutes.

3.Bakeat350°for55minutesoruntilset.Servewarm.Yield:8servings(servingsize:1⁄8ofpudding).


ChocolateandCaramelBreadPudding

Weupdatedclassicbreadpuddingbybakingthebreadinachocolate-puddingmixturetoppedwithchocolate-coveredcaramelcandies.Whilethedessertbakes,thecenterbecomesmoistandthecandiesmelt,creatingasweetchocolate-caramelsauce.Foraddedgoodness,topthewarmpuddingwithicecream,anddrizzleitwithcaramelsaucebeforeserving.Prep:8minutes•Cook:38minutes

21⁄2cups1%low-fatmilk

1(1.4-ounce)packagesugar-freechocolatecook-and-servepuddingmix

7cups(1⁄2-inch)cubedItalianbread

Cookingspray

2(1.7-ounce)packageschocolate-coveredcaramelcandies(suchasRolo),chopped

Vanillafat-freeicecream(optional)1⁄4cupfat-freecaramelsundaesyrup(suchasSmucker’s)


2.Combinemilkandpuddingmixinamediumbowl,stirringwellwithawhisk.Stirinbreaduntilcoated.Pourbreadmixtureintoan8-inchsquarepancoatedwithcookingspray;sprinklewithchoppedcandy.

3.Bakeat350°for38minutes.Spoonpuddingevenlyintoeachof6individual

servingbowls;topeachservingwithicecream,ifdesired,anddrizzleevenlywithsyrup.Yield:6servings(servingsize:1⁄6ofpuddingand2teaspoonscaramelsyrup).


shortcutkitchentip

Toquicklychopthechocolate-coveredcaramelcandies,placethecandiesclosetoeachotheronacuttingboard.Thenuseasharp,heavychef’sknife,androcktheknifebackandforth,pressingthethickestpartofthebladedownonthecandies.

LemonPuddingCake

Preparethisrecipeinthesummertimewhenyou’recravingadessertthat’snottooheavy.Lemonrindandjuiceprovidetartness,whichisbalancedbythesweetnessofthefreshberries.Thisdessertisnotquiteapuddingandnotquiteacake—it’ssomethinginbetween.Apuddinglikelayerformsunderthetendercaketoppingasitbakes.Ittastesbestwhenservedwarm.Prep:3minutes•Cook:28minutes•Other:5minutes

1(9-ounce)packageyellowcakemix(suchasJiffy)1⁄2cupfat-freemilk

1⁄4cupreduced-fatsourcream

1lemon

Cookingspray2⁄3cupboilingwater

2cupsmixedberries

Frozenfat-freewhippedtopping,thawed(optional)


2.Combinefirst3ingredientsinamediumbowl.Graterind,andsqueezejuicefromlemontomeasure1teaspoonand2tablespoons,respectively.Stirrindandjuiceintobatterjustuntilblended.Spoonbatterintoan8-inchsquarebaking

dishcoatedwithcookingspray.Pourboilingwateroverbatter(donotstir).

3.Bakeat350°for28minutes.Removefromoven;letstand5minutes.Spooncakeinto8individualservingbowls;topwithberriesandwhippedtopping,ifdesired.Servewarm.Yield:8servings(servingsize:1⁄8ofcakeand1⁄4cupberries).


WhiteChocolate–CherryRicePudding

Whenyou’relookingforaquickdessert,turntothissuperfastpuddingthat’sspicedwithgroundcinnamonandfleckedwithcherries.Thisshortcutmethodofusinganinstantpuddingmixdeliversthecharacteristiccreamytextureofricepuddingwithoutthelongcookingtime.Prep:4minutes•Cook:7minutes

31⁄2cups1%low-fatmilk,divided

1⁄3cupdriedcherries

2tablespoonslightbrownsugar1⁄4teaspoongroundcinnamon

1tablespoonbutter1⁄8teaspoonsalt

1cupinstantrice

1(1-ounce)packagesugar-freewhitechocolateinstantpuddingmix

Cinnamonsticks(optional)

1.Bring11⁄2cupsmilk,driedcherries,andnext4ingredientstoaboilinamediumsaucepanovermediumheat,stirringoccasionally.Stirinrice;cover,andreduceheattolow.Simmer5minutes,stirringoccasionally.

2.Whilericemixturecooks,preparepuddingmixaccordingtopackagedirectionsusingremaining2cupsmilk.Stirpreparedpuddingintoricemixture.Servewarm.Garnishwithcinnamonsticks,ifdesired.Yield:8servings(serving

size:1⁄2cup).


Triple-ChocolatePudding

Modestinappearanceyetboastinganintenseflavorandamade-from-scratchtaste,thissimple,satisfyingchocolatepuddingisthequintessentialweeknightdessert.Placeplasticwraponthesurfaceofthehotpuddingtopreventaskinfromformingduringchilling.Prep:5minutes•Cook:19minutes•Other:5minutes

1(5-ounce)packagechocolatecook-and-servepuddingmix

1largeeggyolk

4cups1%low-fatchocolatemilk

1ouncesemisweetchocolate,chopped

1teaspoonvanillaextract

Frozenreduced-caloriewhippedtopping,thawed(optional)

Semisweetchocolateshavings(optional)

1.Combinefirst3ingredientsinamediumsaucepan.Bringtoaboilovermediumheat,stirringconstantlywithawhisk.Boil2minutes,stirringconstantly.Removefromheat.Addchoppedchocolateandvanilla,stirringwithawhiskuntilchocolatemelts.Cool5minutes.

2.Spoon1⁄2cuppuddingintoeachof8individualservingbowls.Servewarm,orcoversurfaceofpuddingwithplasticwrap,andchillthoroughly.Topeachservingwithwhippedtopping,ifdesired;sprinklewithchocolateshavings,ifdesired.Yield:8servings(servingsize:1pudding).

CALORIES169;FAT2.8g(sat1.6g,mono0.2g,poly0.1g);PROTEIN5.2g;CARB

WhiteChocolatePannaCotta

PannacottaisanItaliandessertmadefromheavycreamthatisusuallyservedwithfreshberries,carameltopping,orchocolatesauce.Wesubstitutedfat-freehalf-and-halfandfat-freesweetenedcondensedmilkfortheheavycreamandaddedalittlewhitechocolateforflavor.Sincethisimpressivedessertneedstochillatleast8hoursbeforeserving,plantomakeitahead,andstoreitintherefrigeratoruntilreadytoserve.Prep:4minutes•Cook:3minutes•Other:8hours

1envelopeunflavoredgelatin

2cupsfat-freehalf-and-half,divided

3ounceswhitechocolate,chopped

1cupfat-freesweetenedcondensedmilk1⁄2teaspoonvanillaextract

Raspberries(optional)

Mintsprigs(optional)

1.Sprinklegelatinover1cuphalf-and-halfinasmallsaucepan;letstand1to2minutes.Cook,stirringconstantly,overmediumheat3minutesoruntilgelatindissolves;removefromheat.Addchocolate,stirringuntilchocolatemelts.

2.Graduallystirinremaining1cuphalf-and-half,condensedmilk,andvanilla.Pour1⁄2cupcustardintoeachof6stemmedglassesor6-ouncecustardcups.

Coverandchill8hoursoruntilreadytoserve.Servewithfreshberriesandgarnishwithmint,ifdesired.Yield:6servings(servingsize:1pannacotta).

CALORIES281;FAT4.6g(sat2.8g,mono1g,poly0.5.g);PROTEIN5.8g;CARB48.4g;FIBER0g;CHOL9mg;IRON0.1mg;SODIUM148mg;CALC216mg

choiceingredient

Purevanillahasoneofthemostcomplextastes,andthere’snomistakingitsuniqueflavorandaroma.Don’tbetemptedtouseimitationvanilla—itismadefromchemicalsandlacksthedepthofflavoroftherealthing.

GlazedApplesinCaramelSauce

Thisno-fusstreatcomestogetherinminutes.Thesauce,madeofbutter,applejuice,andahomemadecaramelsauce,reduceswhiletheapplesbake,creatingavelvetyglaze.MakeextraCaramelSauce,andstoreitintherefrigeratortoserveoverpoundcakeoricecreamlaterintheweek.Prep:6minutes•Cook:45minutes

4GrannySmithapples,peeledandcored2⁄3cupno-sugar-addedapplejuice

2tablespoonsbutter,melted

CaramelSauce


2.Cuteachapplehorizontallyinto5slices.Reassembleeachapple,andplaceinan11x7–inchbakingdish.Combineapplejuiceandmeltedbutter;pouroverapples.Bake,uncovered,at375°for45minutesoruntilapplesaretender,bastingwithjuicesevery15minutes.

3.Placeanapplestackoneachof4individualservingplates.Pour1⁄4cupCaramelSauceintocenterofeachstack,allowingsaucetoflowoversides.Serveimmediately.Yield:4servings(servingsize:1appleand1⁄4cupcaramelsauce).


CaramelSaucePrep:1minute•Cook:18minutes

1cupsugar1⁄3cupwater

1tablespoonbutter1⁄2cupfat-freeevaporatedmilk

1⁄2teaspoonvanillaextract

1.Combinesugarandwaterinalargeskillet.Cookovermediumheat15minutesoruntilgolden(donotstir).Brushcrystalsfromsidesofpanwithawetpastrybrush,ifnecessary.

2.Removepanfromheat;letstand1minute.Carefullyaddbutter,stirringuntilbuttermelts.Graduallyaddmilk,stirringconstantly.(Caramelwillhardenandsticktospoon.)Cook,stirringconstantly,overmediumheat2minutesoruntilcaramelmeltsandmixtureissmoothandslightlythickened.Removefromheat;stirinvanilla.Yield:4servings(servingsize:1⁄4cup).

CALORIES116;FAT2.8g(sat1.8g,mono0.7g,poly0.1g);PROTEIN2g;CARB20.7g;FIBER0g;CHOL8mg;IRON0mg;SODIUM60mg;CALC81mg

Marsala-PoachedFigs

Thisstylishdessertrequireslittlepreparation,andyoucaneasilyhalveordoubletherecipetoservefewerormorediners.Givethefigsagentlesqueezetocheckfortheirripeness;theyshouldbequitesoft.ServethefigswithtoastedpecanhalvesandsmallwedgesofGruyèreorfontinacheese.Prep:3minutes•Cook:10minutes1⁄2cupmarsala

1(3-inch)cinnamonstick

3blackpeppercorns

1tablespoonhoney

6freshBlackMissionfigs(about8.5ounces),halved

1.Combinefirst4ingredientsinamediumsaucepan.Bringtoaboil;cook7minutesoruntilsyrupy.Addfigs;cook1minuteoruntilthoroughlyheated.Yield:6servings(servingsize:2fighalvesandabout2teaspoonssauce).


choiceingredient

Freshfigsneedverylittleadornmentandcooking,thankstotheirsubtle,sweetflavoranddensetexture.Foraquick,pleasurableendingtoameal,servefigsraw,orgentlysimmertheminasauceforjustafewminutes.Figsareavailabletwiceayear,withthefirstcropavailablefromJunethroughJuly,andthesecondcropcominginearlySeptemberandlastingthroughmid-October.

WhiteChocolate–HazelnutTarts

Thesecreamy,nuttytartsreceivedourTestKitchens’highestrating.They’reeasyandfastforeveryday,butbecausethisdessertneedstimetochill,it’salsoaterrificmake-aheadoption.Prep:11minutes•Cook:12minutes•Other:30minutes1⁄2(15-ounce)packagerefrigeratedpiedough(suchasPillsbury)

1(1-ounce)packagesugar-freewhitechocolateinstantpuddingmix

11⁄2cupsfat-freemilk

1⁄4cupchocolate-hazelnutspread(suchasNutella)

1⁄4cupchoppedhazelnuts,toasted

Chocolateshavings(optional)


2.Rollpiedoughintoa14-inchcircle.Cut4(5-inch)circlesfromdough;presseachcircleintoa4-inchtartpanwithremovablebottom.Piercebottomandsidesofdough;bakeat450°for12minutesoruntilgolden.

3.Whilecrustsbake,combinepuddingmixandmilk,stirringwithawhiskfor2minutes.

4.Spread1tablespoonhazelnutspreadoverbottomofeachwarmcrust.Spoonpuddingmixtureevenlyoverhazelnutspreadineachcrust.Chillinrefrigerator30minutesoruntilreadytoserve.

5.Sprinkletartsevenlywithhazelnutsandchocolateshavings,ifdesired.Yield:8

servings(servingsize:1⁄2tartand1⁄2tablespoonhazelnuts).

CALORIES200;FAT10.8g(sat2.8g,mono5.1g,poly2.8g);PROTEIN3.1g;CARB22.2g;FIBER0.8g;CHOL3.5mg;IRON1mg;SODIUM268mg;CALC70mg

Blueberry-Lemon-WhiteChocolateTarts

Trydippingtheremainingcandiedpeelinmelteddarkorwhitechocolate,andsavethesimmeringliquidforflavoringteas,cocktails,ortossingwithfreshfruit.Prep:5minutes•Cook:8minutes•Other:30minutes

4(3-inch)grahamcrackertartshells

4ounces1⁄3-less-fatcreamcheese,softened

1⁄4cuplemoncurd

11⁄2ounceswhitechocolate,choppedandmelted(suchasGhirardelli)

1⁄4cupwildblueberrypreserves(suchasBonneMaman)

1⁄4cupCandiedLemonPeel(optional)


2.Placegrahamcrackershellsonabakingsheet.Bakeat350°for8minutesoruntiltoasted.

3.Combinecreamcheeseandlemoncurdinamediumbowl;beatwithamixeratmediumspeeduntilcreamy.Stirinmeltedchocolate.Spooncreamcheesemixtureevenlyintotartshells.Coverandchill30minutes.Topeachservingwith1tablespoonblueberrypreservesand1tablespoonCandiedLemonPeel,ifdesired.Yield:4servings(servingsize:1tart).

CALORIES363;FAT16.5g(sat7.6g,mono5g,poly3.1g);PROTEIN4.7g;CARB50.3g;FIBER3g;CHOL36.7mg;IRON0.4mg;SODIUM301mg;CALC41mg

CandiedLemonPeel

Prep:5minutes•Cook:5minutes•Other:2hours

2largelemons

11⁄2cupssugar,divided

1cupwater

1.Carefullyremoverindfromlemonsusingavegetablepeeler,makingsuretoavoidwhitepithypartoftherind.Cutrindinto1x1⁄8–inch-thickstrips.

2.Combine1cupsugarand1cupwaterinamediummicrowave-safebowl.MicrowaveatHIGH2minutes;stirinlemonrind.MicrowaveatHIGH3minutes,stirringeveryminute.

3.Spreadremaining1⁄2cupsugaronaparchment-linedbakingsheet.Usingafork,removelemonpeelfromsugarsyrup;addtosugaronbakingsheet,andtosswell.Spreadrindinasinglelayeronbakingsheet;letstandatroomtemperatureuntildry.Removepeelfromsugar,andstoreinanairtightcontainer.Discardremainingsugar.Yield:16servings(servingsize:1tablespoon).


Raspberry–CreamCheeseTarts

Mascarpone,Italy’sversionofcreamcheese,isasweet,delicatetriple-blendedcheesemadefromcow’smilkthatisoftenusedinbothsweetandsavorydishes.Here,weusedonlyasmallamountandstretcheditwithcreamcheesetogettherichnessofthemascarponewithreducedcaloriesandfat.Storetheremainingmascarponeintherefrigeratorforupto1month.Prep:8minutes•Other:3hours

1(8-ounce)packagefat-freecreamcheese,softened

2tablespoonsmascarponecheese,softened1⁄3cupsugar

1teaspoonvanilla

6minigrahamcrackerpiecrusts1⁄3cupseedlessraspberryjam

11⁄2cupsfreshraspberries

1.Combinefirst4ingredientsinalargebowl.Beatwithamixerathighspeed1to2minutesoruntilsmooth.Spooncheesemixtureevenlyintocrusts.

2.Placejaminamediumbowl;stirwithawhiskuntilsmooth.Addraspberries,stirringuntilcoated;spoonevenlyovercheesefillingineachtart.Serveimmediately,orrefrigerate3hoursoruntilthoroughlychilled.Yield:6servings(servingsize:1tart).

CALORIES305;FAT11.1g(sat4g,mono4.3g,poly2.1g);PROTEIN7.5g;CARB44.6g;FIBER3g;CHOL15mg;IRON0.6mg;SODIUM361mg;CALC91mg

DulcedeLecheTartlets

Lookingforaquickdessertthat’sidealforaweeknightpotluckorparty?Thesepetitetartsaretheanswer.Withjusttherightamountofcrunchfromthecandybarpiecestocomplementtherich,smoothdulcedelechefilling,they’lldisappearfast!Prep:5minutes•Cook:5minutes•Other:2minutes

1(1.9-ounce)packageminiphylloshells(suchasAthenos)1⁄3cupcanneddulcedeleche

1cupreduced-caloriefrozenwhippedtopping,thawed

1(1.4-ounce)Englishtoffeecandybar,finelychopped(suchasHeathorSkor)


2.Arrangephylloshellsonabakingsheet.Bakephylloshellsat350°for5minutesoruntilcrisp.Coolslightly.

3.Spoonabout1teaspoondulcedelecheintoeachshell,andtopeachservingwithabout1tablespoonwhippedtopping.Sprinkletartletsevenlywithchoppedcandy.Yield:15servings(servingsize:1tartlet).


choiceingredient

Dulcedeleche,asweetSpanishsauce,ismadebycookingmilkandsugaruntilitreducestoathick,amber-coloredsyrup.Preparinghomemadedulcedelechecantakeupto3hours;forquickweeknightcooking,werecommendpurchasingacanatyoursupermarketoraLatinmarket.Lookfordulcedelechealongsidethecannedmilks.Sinceitissimilarinflavorandtexturetocaramel,youcansubstitutecaramelsauce.

Berry-Lime-AngelFoodMiniTrifles

Inatraditionaltrifle,liqueurmoistenscakethat’slayeredwithcustardandfruit.Inourlighter,parfaitlikeversion,weusedthesweetjuicefrommashedblackberriesandblueberriestosoakintothecakeandlimezesttoflavorthewhippedtopping.Freshstrawberriesandraspberrieswillalsoworkwellinthisrecipe.Prep:10minutes

1tablespoongratedlimerind

2cupsreduced-caloriefrozenwhippedtopping,thawed

11⁄2tablespoonsfreshlimejuice

11⁄4cupsblackberries,divided

11⁄4cupsblueberries,divided

2cups(1⁄2-inch)cubedangelfoodcake

1.Foldlimerindintowhippedtopping;setaside.

2.Placelimejuiceand1cupeachblackberriesandblueberriesinan8-inchsquareglassdish.Mashberrymixtureusingthebackofaspoon.

3.Layerhalfofcakecubesevenlyineachof4dessertglasses.Topevenlywithhalfofberrymixtureandhalfofreservedtoppingmixture.Repeatlayerswithremaininghalfofcakecubes,berrymixture,andtoppingmixture.Topeachtriflewith1tablespooneachremainingblackberriesandblueberries.Yield:4servings(servingsize:1minitrifle).

shortcutkitchentip

Mashingtheberriesreleasestheirjuice,whichaddsflavorandmoisturetothecake.Toeasilymashtheberries,placetheminan8-inchsquareglassdishorothercontainerwithawide,flatbottom,andusethebackofaspoon.

Hazelnut–SugarCookieS’mores

Inthistakeoffofthecampfireclassic,wereplacedthecustomarygrahamcrackerswithsugarcookies.Weslatheredthemwithchocolate-hazelnutspread,sprinkledthemwithdriedapricotsandhazelnuts,and,ofcourse,sandwichedthemwithmarshmallows.Prep:10minutes•Cook:2minutes20seconds

2tablespoonschocolate-hazelnutspread(suchasNutella)

8rectangularsugarcookies(suchasPepperidgeFarmBordeaux)

2tablespoonsfinelychoppeddriedapricots

16miniaturemarshmallows

4teaspoonschoppedhazelnuts,toasted

1.Spread1⁄2tablespoonchocolate-hazelnutspreadoneachof4cookies;sprinkleeachwith1⁄2tablespoonapricotsand4marshmallows.Placeonamicrowave-safeplate;microwaveatHIGH20secondsoruntilmarshmallowspuff.Sprinkleevenlywithhazelnuts,andtopwithremainingcookies.Yield:4servings(servingsize:1s’more).


Strawberry-KiwiFreeze

Useripe,juicystrawberriesandkiwitoachievethebestflavorforthislight,refreshingdessert.Prep:10minutes•Cook:1minute•Other:9hours

1cupsugar

1cupwater

2teaspoonsfreshlimejuice

4cupsstrawberries

11⁄2cupscubedpeeledkiwifruit(about4kiwifruit)

1.Combinesugarandwaterinamediumsaucepan.Bringtoaboiloverhighheat;cook1minute.Removefromheat;cool1hour.Stirinlimejuice;setsyrupaside.

2.Placestrawberriesinafoodprocessor;processuntilsmooth.Stirinhalfofsyrup.Pourstrawberrymixtureintoan8-inchsquareglassdish.Rinseprocessorbowl;wipedry.Addkiwifruit;processuntilsmooth.Stirinremainingsyrup.

3.Useameasuringcuptodrizzlekiwimixtureinaswirlpatternoverthestrawberrymixture.Coverandfreeze8hours.Yield:8servings(servingsize:about1⁄2cup).

CALORIES148;FAT0.5g(sat0g,mono0.1g,poly0.2g);PROTEIN1g;CARB37.3g;FIBER2.8g;CHOL0mg;IRON0.4mg;SODIUM2mg;CALC27mg

shortcutkitchentip

Toeasilycreateaswirlpattern,pourtheredstrawberrymixtureintoan8-inchsquareglassdish.Thenscoopthegreenkiwimixtureintoameasuringcup,andslowlydrizzleitinaswirlpatternoverthestrawberrymixture.

Cherry-MerlotGranita

Thisfrozendessertdoesn’trequireanice-creammaker—justfreezethemixtureinapan,andscrapeitwithafork.Foranonalcoholicversion,use1cupblackcherryjuice(suchasKnudsen)inplaceofthemerlot.Prep:5minutes•Cook:3minutes•Other:8hours

1cupwater1⁄4cupsugar

1cupicecubes

1largenavelorange

1cupfrozenpitteddarksweetcherries

1cupmerlot

1.Combinewaterandsugarinasmallsaucepan.Bringtoaboil;reduceheat,andsimmer3minutes.Removefromheat;stirinicecubes.

2.Whilesugarmixturecomestoaboil,graterind,andsqueezejuicefromorangetomeasure1tablespoonand1⁄2cup,respectively.

3.Placecherriesandsugarmixtureinablender;process1minuteoruntilpuréed,stoppingasnecessarytoscrapesides.Stirinrind,juice,andmerlot;pourintoan8-inchsquarepan.Coverandfreeze8hoursoruntilfirm.

4.Removemixturefromfreezer;scrapeentiremixturewithaforkuntilfluffy.Yield:8servings(servingsize:about1⁄2cup).


RaspberryandCoconutParfaitswithCoconut-WalnutCrunch

Chambord—aruby-redliqueurmadewithblackraspberries,honey,andherbs—heightensthefruityflavorofthisdessert,makingitworththesplurge.MaketheCoconut-WalnutCrunchahead,andafteritcools,storeitinanairtightcontainerforuptoaweek.Thesauceisalsodeliciousspoonedoveryogurtandvanillaicecream.Prep:15minutes

1cupraspberrysorbet

Coconut-WalnutCrunch

1cupcoconutsorbet1⁄2cupfreshraspberries

2tablespoonsChambord(raspberry-flavoredliqueur)

1.Layer1⁄4cupraspberrysorbet,1tablespoonCoconut-WalnutCrunch,and1⁄4cupcoconutsorbetineachof4(8-ounce)tallglasses.Topeachwith1additionaltablespooncrunch.

2.CombineraspberriesandChambordinasmallbowl.Topparfaitsevenlywithraspberrymixture.Serveimmediately.Yield:4servings(servingsize:1parfait).


Coconut-WalnutCrunch

Prep:2minutes•Cook:8minutes1⁄4cupregularoats

2tablespoonschoppedwalnuts

2tablespoonsflakedsweetenedcoconut1⁄8teaspoongroundnutmeg

11⁄2teaspoonscanolaoil


2.Combineallingredientsinasmallbowl,stirringuntiloatsaremoistened.Spreadmixtureonajelly-rollpan.Bakeat350°for8minutesoruntillightlybrowned.Coolinpanonawirerack.Yield:4servings(servingsize:2tablespoons).

CALORIES74;FAT5.4g(sat1.2g,mono1.5g,poly2.2g);PROTEIN1.9g;CARB5.3g;FIBER0.9g;CHOL0mg;IRON0.4mg;SODIUM8mg;CALC5.5mg

Banana-CaramelSundaes

Candy-coatedalmondsgivethissuperfast,simpleice-creamsundaealittlesomethingextraspecial.Forvariety,trysubstitutingyourfavoritesugaredorcandiednutforthealmonds.Prep:8minutes

2largebananas

11⁄3cupsvanillalow-faticecream

1⁄4cupfat-freecarameltopping(suchasSmucker’s)

1⁄3cupchoppedcinnamon-coatedalmonds

1.Cuteachbananainhalfcrosswiseandtheninhalflengthwisetomake8quarters.Place2bananaquartersineachof4stemmedglassesor4individualservingbowls.Topeachservingwith1⁄3cupicecreamand1tablespooncarameltopping;sprinkleeachservingwithabout1tablespoonalmonds.Yield:4servings(servingsize:1sundae).


choiceingredient

Cinnamon-coatedalmondsaregreattouseforembellishingrecipesthatonlyneedafewingredients.Trythemondessertslikeice-creamsundaesoraspartofsweet-and-savoryrecipessuchassalads.Lookforthealmondseitherwiththeothernutsinyoursupermarketorneartheproducesection.

MexicanHotFudgeSundae

InsteadofusingMexicanchocolateforthefudge,wedevelopedthesameflavorusingmorecommoningredients.Here,groundcinnamonlendsasubtlehintofspice,whilecoffeeaddsrichnesstothesemisweetchocolate.Toensureasmoothsauce,stirthecornstarch-milkmixtureuntilalllumpshavedissolvedbeforecookingit.Prep:6minutes•Cook:2minutes

1teaspooncornstarch1⁄2cupevaporatedfat-freemilk

1⁄3cupstrongbrewedcoffee

3⁄4cupsemisweetchocolatechips

2tablespoonspowderedsugar1⁄2teaspoongroundcinnamon

1⁄2teaspoonvanillaextract

4cupsvanillalighticecream1⁄4cuppinenuts,toasted

1.Placecornstarchinasmallsaucepan.Graduallyaddmilk,stirringwithawhiskuntilblended.Stirincoffee.Cookovermedium-highheat1minuteoruntilmixturejustbeginstosimmer.Removefromheat;stirinchocolatechips.Cook,

stirringconstantly,overmedium-highheatuntilmixturecomestoaboil;cook1minuteuntilmixtureissmoothandslightlythickened.Removefromheat;stirinpowderedsugar,cinnamon,andvanillaextract.

2.Spoon1⁄2cupicecreamintoeachof8dessertbowls.Topeachservingwith21⁄2tablespoonssauceand1⁄2tablespoonpinenuts.Yield:8servings(servingsize:1sundae).


choiceingredient

Cornstarchisidealformakingquicksaucesbecauseitthickensliquidsmuchfasterthanflour.Besuretoremovethesaucefromtheheatafterithasthickened;ifitcookstoolong,thecornstarchwillloseitsthickeningpower,causingthesaucetoseparateandbecomethin.

CoffeeIce-CreamSundaewithDarkChocolate–SeaSaltAlmondBark

Savorthebestofbothsaltyandsweetinthissurprisingcombinationofseasaltandchocolatebark.Whenpairedwithcoffeeicecream,thismust-tryrecipeisutterlydelightful.Prep:11minutes•Other:20minutes1⁄2cupbittersweetchocolatechips(suchasGhirardelli)

1⁄4cupwholenaturalalmonds,choppedandtoasted

1⁄2teaspooncoarseseasalt

3cupscoffeelighticecream(suchasEdy’s)

6tablespoonsrefrigeratedcannedfat-freewhippedtopping(suchasReddi-wip)

1.Placechocolatechipsinamicrowave-safe1-cupglassmeasure.MicrowaveatHIGH11⁄2minutesoruntilchocolatemelts,stirringafter1minute.Addalmonds,stirringjustuntilcombined.Spreadmixtureevenlyonajelly-rollpanlinedwithwaxpaper;sprinkleevenlywithseasalt.Freeze20minutes.Breakintopieces.

2.Spoon1⁄2cupicecreamintoeachof6individualservingbowls;topeachservingwithwhippedtoppingandbrokenbarkpieces.Yield:6servings(servingsize:1⁄2cupicecream,1tablespoonwhippedtopping,andabout3⁄4ouncechocolatebark).


Chocolate-ToffeeIce-CreamPie

You’lllovetheaddedcrunchthattoffeebitsgivethisfrozenpie.Toquicklysoftentheicecream,placeitinamicrowave-safebowl,andmicrowaveatHIGH10to15seconds.Prep:8minutes•Other:8hours

4cupschocolatelow-faticecream(suchasEdy’s),softenedanddivided

1(6-ounce)reduced-fatgrahamcrackercrust1⁄4cupfat-freechocolatesyrup(suchasSmucker’s),divided

1⁄4cupmilkchocolatetoffeebits,divided

2cupsfat-freefrozenwhippedtopping,thawed

1.Spread2cupsicecreaminbottomofcrust;drizzlewith2tablespoonschocolatesyrup,andsprinklewith2tablespoonstoffeebits.Spreadremainingicecreamovertoffeebits.Freeze8hoursoruntilfirm.

2.Toppiewithwhippedtopping,anddrizzlewithremaining2tablespoonssyrup;sprinklewithremaining2tablespoonstoffeebits.Yield:8servings(servingsize:1wedge).


SuppertimeShortcutsWhenyoudon’thavemuchtime,usesomefavoriteshortcutsfromCookingLighttosimplifyyourmealpreparations.

1.Keepyourpantry,fridge,andfreezerwellstocked.

2.Saveprepandcooktimebyusingconvenientpotatoproducts,suchasrefrigeratedorfrozenwedges,quarters,hashbrowns,andmashedpotatoes.Ifyou’reusingfreshpotatoes,leavetheskinontosavepreptimeandtopreservenutrientsandfiber.

3.Forgocoring,peeling,andslicingfreshfruityourself.Lookintheproducesectionforpreslicedapple;seededorunseededmelonchunks;coredpineapple;andbottlesofslicedfreshcitrussections,mango,andpapaya.

4.Keepbottledwholepeeledgarlicclovesonhandtoaddflavortomeatsorsidedishes.

5.Gatherandprepareallofyouringredientsbeforeyoustartcooking.

6.Simplifysidedishesbyusingcouscous,quick-cookinggrits,precookedmicrowaveablerice,andfreshpasta(itcooksmorequicklythanprepackaged

dry).

7.Forquick-cookingchicken,usecutletsinsteadofbreasts.Oruseoneofthemanyprecookedchickenproductsnowavailable:rotisseriechicken,packagedpreshreddedorgrilledchicken,orchoppedfrozenchicken.Alsoconsidercookingalargeamountofchickentocutandfreezeforlateruse.

8.Buypeeledanddeveinedshrimp.Asksomeoneinyourseafooddepartmenttocookyourshrimpwhileyoufinishyourgroceryshopping.

9.Usebabyspinachinsteadofregularfreshspinachsoyouwon’thavetotrimstemsorchop.

10.Eliminatechoppingandslicingveggiesbyusingpackagedprechoppedvegetablesfromtheproducesectionofyoursupermarket,suchasbroccoliflorets,shreddedcabbageangelhairslaw,carrots,celery,mixedstir-fryvegetables,andonion.

NutritionalAnalysisHowtoUseItandWhyGlanceattheendofanyCookingLightrecipe,andyou’llseehowcommittedwearetohelpingyoumakethebestoftoday’slightcooking.Withchefs,registereddietitians,homeeconomists,andacomputersystemthatanalyzeseveryingredientweuse,CookingLightgivesyouauthoritativedietarydetaillikenoothermagazine.Wegotosuchlengthssoyoucanseehowourrecipesfitintoyourhealthfuleatingplan.Ifyou’retryingtoloseweight,thecalorieandfatfigureswillprobablyhelpmost.Butifyou’rekeepingacloseeyeonthesodium,cholesterol,andsaturatedfatinyourdiet,weprovidethosenumbers,too.Andbecausemanywomendon’tgetenoughironorcalcium,wecanalsohelpthere,aswell.Finally,there’safiberanalysisforthoseofuswhodon’tgetenoughroughage.

Here’sahelpfulguidetoputournutritionalanalysisnumbersintoperspective.Remember,onesizedoesn’tfitall,sotakeyourlifestyle,age,andcircumstancesintoconsiderationwhendeterminingyournutritionneeds.Forexample,pregnantorbreast-feedingwomenneedmoreprotein,calories,andcalcium.Andmenolderthan50need1,200mgofcalciumdaily,200mgmorethantheamountrecommendedforyoungermen.

InOurNutritionalAnalysis,WeUseTheseAbbreviationssatsaturatedfatmonomonounsaturatedfatpolypolyunsaturatedfatCARBcarbohydratesCHOLcholesterolCALCcalciumggrammgmilligram

DailyNutritionGuide

WomenAges25to50 WomenOver50 MenOver24Calories 2,000 2,000orless 2,700Protein 50g 50gorless 63gFat 65gorless 65gorless 88gorlessSaturatedFat 20gorless 20gorless 27gorlessCarbohydrates 304g 304g 410gFiber 25gto35g 25gto35g 25gto35gCholesterol 300mgorless 300mgorless 300mgorlessIron 18mg 8mg 8mgSodium 2,300mgorless 1,500mgorless 2,300mgorlessCalcium 1,000mg 1,200mg 1,000mg

ThenutritionalvaluesusedinourcalculationseithercomefromTheFoodProcessor,Version8.9(ESHAResearch),orareprovidedbyfoodmanufacturers.

MetricEquivalentsTheinformationinthefollowingchartsisprovidedtohelpcooksoutsidetheUnitedStatessuccessfullyusetherecipesinthisbook.Allequivalentsareapproximate.

©2010byOxmoorHouse,Inc.

P.O.Box360220,DesMoines,IA50336-0220

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenpermissionofthepublisher,exceptingbrief

quotationsinconnectionwithreviewswrittenspecificallyforinclusioninmagazinesornewspapers,orlimitedexcerptsstrictlyforpersonaluse.

eISBN:978-0-84874-936-1LibraryofCongressControlNumber:2009937174

PrintedintheUnitedStatesofAmerica

FirstPrinting2010

Besuretocheckwithyourhealth-careproviderbeforemakinganychangesinyourdiet.

OxmoorHouse,Inc.VP,PublishingDirector:JimChilds

EditorialDirector:SusanPayneDobbs

BrandManager:AllisonLongLowery

SeniorEditor:HeatherAverett

CookingLight®FreshFoodFastWeeknightMeals

Editor:AndreaC.Kirkland,M.S.,R.D.

ProjectEditor:DianeRose

SeniorDesigner:EmilyAlbrightParrish

Director,TestKitchens:ElizabethTylerAustin

AssistantDirector,TestKitchens:JulieChristopher

TestKitchensProfessionals:AllisonE.Cox,JulieGunter,

KathleenRoyalPhillips,CatherineCrowellSteele,AshleyT.Strickland

PhotographyDirector:JimBathie

SeniorPhotoStylist:KayE.Clarke

AssociatePhotoStylist:KatherineEckertCoyne

ProductionManager:TheresaBeste-Farley

ContributorsCopyEditor:NormaButterworth-McKittrick

Proofreader:AdrienneS.Davis

Indexer:MaryAnnLaurens

Interns:InaAbles,WendyBall,GeorgiaDodge,PerriK.Hubbard,MaggieMcDaris,AllisonSperando,ChristineTaylor

FoodStylists:MargaretDickey,AlysonHaynes,IrisO’Brien,LauraZapalowski

TestKitchensProfessionals:TeliaJohnson,AmyLispcomb,ConnieNash,AngelaSchmidt

RecipeDevelopers:GretchenFeldtmanBrown,JaimeHarderCaldwell,MaureenCallahan,KatherineCobbs,NancyHughes,AnaKelly,JeanKressy,AmeliaLevin,

CarolineWright

Photographers:BeauGustafson,LeeHarrelson

PhotoStylists:MelanieJ.Clarke,MissyNevilleCrawford,CathyStillJohnson,MindiShapiro

CookingLight®

Editor:ScottMowbray

CreativeDirector:CarlaFrank

DeputyEditor:PhillipRhodes

FoodEditor:AnnTaylorPittman

SpecialPublicationsEditor:MarySimpsonCreel,M.S.,R.D.

NutritionEditor:KathyKitchensDownie,R.D.

AssociateFoodEditors:TimothyQ.Cebula,JuliannaGrimes

AssociateEditors:CindyHatcher,BrandyRushing

TestKitchensDirector:VanessaT.Pruett

AssistantTestKitchensDirector:TiffanyVickersDavis

SeniorFoodStylist:KellieGerberKelley

TestKitchensProfessionals:SaBrinaBone,DebWise

ArtDirector:FernandeBondarenko

DeputyArtDirector:J.ShayMcNamee

PhotoDirector:KristenSchaefer

SeniorPhotographer:RandyMayor

SeniorPhotoStylist:CindyBarr

PhotoStylist:LeighAnnRoss

CopyChief:MariaParkerHopkins

AssistantCopyChief:SusanRoberts

ResearchEditor:MichelleGibsonDaniels

EditorialProductionDirector:LizRhoades

ProductionEditor:HazelR.Eddins

Art/ProductionAssistant:JoshRutledge

AdministrativeCoordinator:CarolD.Johnson

Toorderadditionalpublications,call1–800–765–6400or1-800-491-0551.

Formorebookstoenrichyourlife,visitoxmoorhouse.com

Tosearch,savor,andsharethousandsofrecipes,visitmyrecipes.com

Cover:RotiniwithChicken,Asparagus,andTomatoes,page268

Backcover:ScallopswithLemon-BasilSauce,page217;Raspberry–CreamCheeseTarts,page337;GreenSalsaChicken,page275

http://www.oxmoorhouse.com

http://www.myrecipes.com

cooking light, fresh fast food weeknight meals

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