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TRANSCRIPT
WelcomeOntheheelsofourbest-sellingFreshFoodFastseries,includingCookingLightFreshFoodFastandCookingLightFreshFoodFast:WeeknightMeals,comesourlatest,greatestquick-mealcookbook:CookingLightFreshFoodSuperfast.Thisbookisjam-packedwithmorethan280delicious5-ingredient,15-minuterecipes—morethan100ofwhichboast4ingredientsorcanbepreparedin10minutesorless!Nowthat’ssuperfast!
Withhigh-flavoringredientsandeaseofpreparation,eachtried-and-truerecipemeetsatleastoneofthesetwocriteria:Itcallsforfiveingredientsorless(excludingwater,flour,cookingspray,oil,salt,pepper,andoptionalingredients)oritcanbepreparedin15minutesorless.Andmanyevenfillthebillforboth!
CookingLightFreshFoodSuperfastresemblesitspopularprede-cessorsbutisupdatedwithevenmoreexcitingfeaturessuchas:
“FixItFaster”tipboxesofferingwaystospeedthingsup“IngredientSpotlights”focusingonfreshingredients“QuickFlips”providingsubstitutionideastocompletelytransformarecipeintoanewone
Andifallthatisnotenough,we’veevenaddedaSeasonalProduceGuideofferingguidelinesforbuyingthefreshestproduceforoptimalflavorandcostsavings,aswellasasectiondevotedtoourTestKitchensexperts’favoritekitchentoolsandgadgets.
Forbusycookswhowanttomaintainahealthylifestylewithoutsacrificingtimeandflavor,thisbookisamust-have.Here’stomakinghealthytastegreatsuperfast!
TheCookingLightEditors
ContentsWelcome
SoupsTheseone-dishmealsfillthebillforanyoccasionandarealwaysinseason.
SandwichesTurntheusualgrab-and-gofareintomemorablemealswiththeseinspiredvariations.
SaladsSeasonalfruitsandvegetablesstarincolorfulcombinationsforsimplesuppers.
MeatlessMainDishesOnlyminutesinthemaking,thesetastymealscreativelymarryfreshingredients.
FishandShellfishVersatile,fast-cookingfishoffersalight,healthyoptionforeasyweeknightdinners.
MeatsServeoneofthesehearty,satisfyingentréeswhenyou’reshortontime.
PoultrySavoravarietyofclassictocontemporaryrecipesthatwillpleaseeveryone.
DessertsIndulgeinanyofthesedelectablesweettreatsfromhome-stylepuddingstoelegantdelights.
SeasonalProduceGuide
Time-SavingTools&Gadgets
NutritionalAnalysis
MetricEquivalents
Soups
GazpachowithSmokyShrimp
QuickShrimpGumbo
Borscht
Garbanzo-CarrotSoup
GreekLentilSoupwithMint-YogurtSauce
Minestrone
RoastedTomato–BasilSoup
CreamyRoastedRedBellPepperSoup
CurriedVegetableSoup
BakedPotatoSoup
Broccoli-CheeseSoup
EasyVegetable-BeefSoup
BeefandBarleySoup
Beer-BraisedBeefStew
WhiteBeanandLambSoupwithGremolata
ChorizoRiceandBeanSoup
ChickenPotStickerSoup
ChickenPosoleChili
ChickenTortillaSoup
CoconutCornChowderwithChicken
GazpachowithSmokyShrimpChillingthisrefreshingsummersoupmakesitalittlemorespecialandisworththeextratimeifyouhaveit.Thefire-roastedtomatoesandpaprikaaddasmokyzing.Prep:5minutes•Cook:4minutes
1(14.5-ounce)canfire-roasteddicedtomatoeswithgarlic
11/2cupschoppedcucumber
1(8-ounce)containerrefrigeratedprechoppedtomato,onion,andbellpeppermix
1cupwater
2tablespoonsredwinevinegar1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
SmokyShrimp
1.Placedicedtomatoesinafoodprocessor;processuntilsmooth.Pourtomatopureeintoabowl.Placecucumberandtomato,onion,andbellpeppermixinprocessor;pulse5timesorjustuntilchunky.Addcucumbermixturetotomatopuree.Stirin1cupwaterandnext3ingredients.
2.PrepareSmokyShrimp.
3.Ladlesoupinto4bowls;topevenlywithshrimp.Yield:4servings(servingsize:about1cupsoupand7to8shrimp).CALORIES171;FAT2.2g(sat0.5g,mono0.5g,poly1.1g);PROTEIN24.8g;CARB11.1g;FIBER2.3g;CHOL172mg;IRON3.1mg;SODIUM475mg;CALC78mg
SmokyShrimpPrep:2minutes•Cook:4minutes
1poundpeeledanddeveinedlargeshrimp
1largegarlicclove,minced
1teaspoonsmokedpaprika1/4teaspoonsalt
1/4teaspooncrushedredpepper
Cookingspray
1.Combineallingredientsexceptcookingsprayinabowl;tosswell.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addshrimpmixture;sauté3to5minutesoruntilshrimpreachdesireddegreeofdoneness.Yield:4servings(servingsize:about7to8shrimp).CALORIES124;FAT2g(sat0.5g,mono0.4g,poly1g);PROTEIN23.2g;CARB1.6g;FIBER0.2g;CHOL172mg;IRON2.8mg;SODIUM314mg;CALC62mg
fixitfaster
Takeatipfromsavvyshopperstogetdinneronthetablefast:Buyshrimpalreadypeeledanddeveined.It’saclevershortcutandtime-saver.
QuickShrimpGumboGumboin15minutes?Youbet!Thesecretistopreparetherouxinthemicrowave.Itcanevenbemadeahead,cooledcompletely,covered,andchilled.Justreheatoverlowheatbeforeusing.Prep:1minute•Cook:14minutes
Cookingspray
4ouncesreduced-fatsmokedturkeysausage(suchasOscarMayer),chopped
1(16-ounce)packagefrozengumbovegetables(suchasMcKenzie’s)
1(14.5-ounce)candicedtomatoeswithzestymildgreenchiles,undrained
11/2cupswater
2teaspoonssalt-freeCajunseasoning(suchasFrontier)1/4teaspoonfreshlygroundblackpepper
1bayleaf
2tablespoonsall-purposeflour
1tablespooncanolaoil
1poundpeeledanddeveinedmediumshrimp
Hotsauce(optional)
1.HeataDutchovenovermedium-highheat.Coatpanwithcookingspray.Addsausage;cook2minutesoruntilbrowned,stirringoccasionally.Addfrozenvegetables;cook2minutesoruntilvegetablesthaw,stirringoccasionally.Stirintomatoesandnext4ingredients.Bringtoaboil.
2.Whilesoupcomestoaboil,combineflourandoilinasmallmicrowave-safebowl,stirringuntilsmooth.MicrowaveatHIGH2minutesto2minutesand30seconds,stirringafter30secondsandthenevery15seconds.Stirflourmixtureandshrimpintosoup;cover,reduceheat,andsimmer4minutesoruntilshrimpturnpinkandsoupisslightlythick.Removebayleaf.Servesoupwithhotsauce,ifdesired.Yield:6servings(servingsize:11/2cups).
CALORIES191;FAT5.4g(sat1g,mono2.4g,poly1.9g);PROTEIN19.8g;CARB14.2g;FIBER2.5g;CHOL127mg;IRON2.5mg;SODIUM644mg;CALC93mg
servewith
CajunRicePrep:1minute•Cook:5minutes
1(8.8-ounce)packageready-to-servewhole-grainbrownrice(suchasUncleBen’s)
Cookingspray
1cuprefrigeratedprechoppedcelery,onion,andbellpeppermix1/4cupfat-free,lower-sodiumchickenbroth
1teaspoonsalt-freeCajunseasoning(suchasFrontier)
2teaspoonschoppedfreshoregano(optional)
1.Microwavericeaccordingtopackagedirections.
2.Whilericecooks,heatamediumsaucepanovermedium-highheat.Coatpanwithcookingspray.Addcelerymix;cook2minutesoruntiltender,stirringoccasionally.Stirinrice,chickenbroth,Cajunseasoning,and,ifdesired,oregano.Cook2minutesoruntilliquidevaporates.Yield:6servings(servingsize:about1/3cup).
CALORIES73;FAT1.3g(sat0.2g,mono0.5g,poly0.5g);PROTEIN1.8g;CARB13.8g;FIBER1g;CHOL0mg;IRON0.3mg;SODIUM30mg;CALC5mg
BorschtThisrichlycolored,heartysoupdoesn’tmissabeat.AccompanytheRussian-inspireddishwithmeatpierogioramain-dishsalad.Prep:10minutes•Cook:18minutes
DillSourCream
1tablespoonoliveoil
5cupscoarselychoppedpeeledbeets(about3large)
2cupschoppedonion
2cupschoppedpeeledceleriac(celeryroot)
1(32-ounce)cartonfat-free,lower-sodiumbeefbroth1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Freshdillsprigs(optional)
1.PrepareDillSourCream.
2.HeatoilinaDutchovenovermedium-highheat.Addbeets,onion,andceleriac.Sauté8minutesoruntilvegetablesaregoldenbrown.Addbroth,salt,andpepper.Bringtoaboil;cover,reduceheat,andsimmer7minutesoruntilbeetsaretender.
3.Placeone-thirdofbeetmixtureinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Pourintoabowl.Repeatproceduretwicewithremainingbeetmixture.
4.Ladlesoupintobowls.TopeachservingwithadollopofDillSourCream,and,ifdesired,garnishwithfreshdillsprigs.Yield:6servings(servingsize:11/3cupssoupandabout1tablespoonsourcream).CALORIES108;FAT4.9g(sat1.9g,mono2.4g,poly0.4g);PROTEIN3.7g;CARB13.2g;FIBER2.4g;CHOL8mg;IRON0.7mg;SODIUM569mg;CALC61mg
DillSourCreamPrep:2minutes1/2cupreduced-fatsourcream
2tablespoonschoppedfreshdill
1teaspoongratedlemonrind1/4teaspoonsalt
1.Combineallingredientsinasmallbowl;coverandchilluntilreadytoserve.Yield:6servings(servingsize:about1tablespoon).CALORIES27;FAT2.4g(sat1.5g,mono0.7g,poly0.1g);PROTEIN0.6g;CARB0.9g;FIBER0.04g;CHOL8mg;IRON0mg;SODIUM105mg;CALC22mg
Garbanzo-CarrotSoupStir-insmakesoupsfun,andhummusisthesecrettothecreamytextureofthissavoryone.Becausetherearesomanyflavoredvarietiesofhummus,there’snoreasontouseaplain-Janeversion.Experimentwithdifferentoptionsuntilyoufindyourfavorite.Prep:3minutes•Cook:18minutes
1tablespoonoliveoil1/2cupdicedcarrot
1(16-ounce)canreduced-sodiumchickpeas(garbanzobeans;suchasBush’s),rinsedanddrained
3cupsorganicvegetablebroth1/4teaspoonfreshlygroundblackpepper
1/2cuprefrigeratedspicyhummus(suchasSabra)
Slicedgreenonions(optional)
1.HeatoilinaDutchovenovermedium-highheat.Addcarrotandchickpeas;sauté4minutesoruntillightlybrowned.Addhalfofbrothandpepper,scrapingpantoloosenbrownedbits.Mashchickpeasslightlywithapotatomasher.Stirinremainingbroth.Bringtoaboil;cover,reduceheat,andsimmer5minutes.Uncover,andsimmer5minutesoruntilcarrotistender.
2.Addhummustosoup,stirringuntilblended.Ladlesoupintobowls,andtopwithgreenonions,ifdesired.Yield:4servings(servingsize:1cup).CALORIES178;FAT10.6g(sat1.5g,mono5.6g,poly3.4g);PROTEIN5.6g;CARB19.3g;FIBER4.2g;CHOL0mg;
IRON1.5mg;SODIUM647mg;CALC33mg
servewith
Feta-OliveSandwichesPrep:10minutes2/3cup(5.2ounces)tub-stylefat-freecreamcheese
3tablespoonscrumbledfetacheesewithbasilandsun-driedtomatoes
4teaspoonschoppedpittedkalamataolives1/4teaspoonfreshlygroundblackpepper
4(11/2-ounce)whole-grainwhitesandwichthins(suchasPepperidgeFarm),splitandtoasted
2cupslooselypackedarugula
1.Combinefirst4ingredientsinasmallbowl,stirringuntilsmooth.Spreadcheesemixtureevenlyonbottomsofsandwichthins;topeachwith1/2cuparugulaandtopsofsandwichthins.Yield:4servings(servingsize:1sandwich).CALORIES168;FAT3.6g(sat0.8g,mono1.2g,poly1.4g);PROTEIN14.4g;CARB23.8g;FIBER5.4g;CHOL12mg;IRON1.2mg;SODIUM560mg;CALC284mg
GreekLentilSoupwithMint-YogurtSauceAmintyyogurtsauceenergizesthisboldlentilsoupandaddstraditionalMediterraneanflavor.Prep:9minutes•Cook:19minutes
2teaspoonsoliveoil
1cuprefrigeratedprechoppedonion1/2cupchoppedcarrot
2cupsorganicvegetablebroth1/4teaspoonpepper
1/8teaspoonsalt
2(15-ounce)cansorganiclentils
Mint-YogurtSauce
Freshmintorcilantrosprigs(optional)
1.HeatoilinaDutchovenovermedium-highheat.Addonionandcarrot.Cook4minutesoruntilvegetablesarelightlybrowned,stirringoccasionally.Stirinbrothandnext3ingredients.Bringtoaboil;reduceheat,andsimmer,uncovered,10minutesoruntilcarrotistender.Whilesoupsimmers,prepareMint-YogurtSauce.Ladlesoupintobowls.TopwithMint-YogurtSauceand,ifdesired,freshmintorcilantro.Yield:4servings(servingsize:11/2cupssoupand2tablespoonssauce).
CALORIES234;FAT2.5g(sat0.3g,mono1.8g,poly0.3g);PROTEIN16.4g;CARB36.6g;FIBER16.2g;CHOL0mg;IRON0.4mg;SODIUM628mg;CALC43mg
Mint-YogurtSauce
Prep:6minutes1/2cupplainfat-freeGreekyogurt
1tablespoonchoppedfreshmint
1tablespoonchoppedfreshcilantro
1teaspoongroundcumin
1teaspoongratedlemonrind
2garliccloves,minced
1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:2tablespoons).CALORIES20;FAT0.1g(sat0g,mono0.1g,poly0g);PROTEIN2.7g;CARB2g;FIBER0.3g;CHOL0mg;IRON0.2mg;SODIUM12mg;CALC28mg
TurntheMint-YogurtSauceintoDill-YogurtSaucebysubstitutingdill,parsley,andgreenonionsforthemint,cilantro,andcumin.Fresh,wispydilladdsasweet,citrusyhinttothisMediterranean-inspiredsauce.
MinestroneHealthygreensandsautéedpancettaaddacontemporaryflavortothisItalianmainstay.TheBasil-AsiagoGrissini,anupdateoncrispbreadsticks,helpkickoffthefun.Cookthepastaseparatelytomakethesoupevenfaster.Prep:3minutes•Cook:15minutes1/4cupuncookedditalini(veryshorttube-shapedmacaroni)
2ouncespancetta,chopped
1cuprefrigeratedprechoppedcelery,onion,andbellpeppermix1/2cupchoppedcarrot
2cupschoppedSwisschard
1cupwater
1(15-ounce)canno-salt-addedcannellinibeans,rinsedanddrained(suchasEdenOrganic)
1(14.5-ounce)canno-salt-addeddicedtomatoes,undrained
1(14-ounce)canfat-free,lower-sodiumchickenbroth
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drain.
2.Whilepastacooks,cookpancettainaDutchovenovermedium-highheat3minutesoruntilbrowned,stirringfrequently.Addcelerymixandcarrot;cook3minutesoruntilvegetablesaretenderandbrowned.Stirinchardandnext4ingredients.Bringmixturetoaboil;cover,reduceheat,andsimmer6minutes.Stirinpasta.Yield:4servings(servingsize:11/2cups).
CALORIES176;FAT5.5g(sat2.1g,mono2.4g,poly1g);PROTEIN8.1g;CARB24.1g;FIBER5.6g;CHOL10mg;IRON1.9mg;SODIUM619mg;CALC62mg
servewith
Basil-AsiagoGrissiniPrep:3minutes•Cook:12minutes1/2sheetfrozenpuffpastrydough,thawed
Cookingspray
1largeeggwhite,lightlybeaten1/3cup(1.3ounces)shreddedAsiagocheese
1/2teaspoondriedbasil
1/4teaspoongarlicpowder
1/4teaspoonfreshlygroundblackpepper
1.Preheatovento400°.
2.Placepastrydoughonabakingsheetcoatedwithcookingspray.Presspastryintoa91/2x5–inchrectangle.Brusheggwhiteoverpastry.Sprinkleevenlywithcheeseandremainingingredients.Cutpastryinto8thinstrips.Carefullytwisteachstripintoacurlybreadstickabout10incheslong.
3.Bakeat400°for12to13minutesoruntilbrowned.Yield:4servings(servingsize:2grissini).CALORIES62;FAT3.9g(sat2g,mono0.9g,poly0.9g);PROTEIN4g;CARB2.5g;FIBER0.2g;CHOL9mg;IRON0.3mg;SODIUM63mg;CALC94mg
fixitfasterShortontime?Youcansaveastepbysubstitutingquick-fixrefrigeratedtortellonistuffedwithchickenandprosciuttofortheditaliniandpancetta.ThechoiceingredientsforthesoupwillstilldelivertheItalianflavoryoudesire.
RoastedTomato–BasilSoupOven-roastedtomatoesandfragrantbasilperkupboxedsoup—noonewilleverknowit’snotmadecompletelyfromscratch.Prep:2minutes•Cook:23minutes
5plumtomatoes,halvedlengthwise(about1pound)
6(1/4-inch-thick)slicesVidaliaorothersweetonion(about9ounces)
1tablespoonoliveoil1/2teaspoonfreshlygroundblackpepper
1/4teaspoonkoshersalt
2tablespoonschoppedfreshbasil
2(18.3-ounce)containerstomato-herbsoup(suchasCampbell’sV8)1/4cup(1ounce)gratedfreshParmigiano-Reggianocheese
1.Preheatovento475°.
2.Placetomatoandoniononalargerimmedbakingsheet;drizzlewithoil,andsprinklewithpepperandsalt.Bakeat475°for18minutesoruntilcharred(donotstir).
3.TransferroastedvegetablesandanyaccumulatedjuicestoaDutchoven.Processmixturewithahand-heldblender(immersionblender)untilalmostsmooth.Stirinbasilandtomato-herbsoup.Coverandcookovermedium-highheat5minutesoruntilthoroughlyheated.Topeachservingwith1tablespooncheese.Yield:4servings(serving
size:11/2cupssoupand1tablespooncheese).
CALORIES195;FAT5.9g(sat1.9g,mono3.2g,poly0.6g);PROTEIN7.4g;CARB29.6g;FIBER5g;CHOL7mg;IRON1.5mg;SODIUM740mg;CALC155mg
servewith
Fontina-PestoToastsPrep:3minutes•Cook:6minutes
12(1/4-inch-thick)slicesFrenchbreadbaguette
Oliveoil–flavoredcookingspray
3tablespoonscommercialreduced-fatpestowithbasil(suchasBuitoni)1/2cup(2ounces)shreddedfontinacheese
1.Preheatovento400°.
2.Placebaguetteslicesonabakingsheet.Coatsliceswithcookingspray;spreadevenlywithpesto.
3.Bakeat400°for3minutes.Topevenlywithshreddedcheese.Bakeanadditional3minutesoruntilcheesemelts.Yield:4servings(servingsize:3toasts).CALORIES297;FAT9.7g(sat3.8g,mono3.6g,poly2.2g);PROTEIN12.4g;CARB40.9g;FIBER1.9g;CHOL19mg;IRON2.2mg;SODIUM650mg;CALC235mg
CreamyRoastedRedBellPepperSoup4-ingredient—10-minute
Clevershortcut:Usechive-flavoredcreamcheeseinplaceofmultipleingredients.Preferanotherflavor?Trysun-driedtomato–basilorgardenvegetable–flavoredcreamcheese.Prep:1minute•Cook:5minutes
2cupsdrainedbottledroastedredbellpeppers
1cuporganicvegetablebroth1/4teaspoonfreshlygroundblackpepper
1(15-ounce)canno-salt-addedcannellinibeans,drained1/2cup(4ounces)tub-stylelightcreamcheesewithchivesandonion
Freshlygroundblackpepper(optional)
1.Placefirst4ingredientsinablenderorfoodprocessor;processuntilsmooth.Pourintoamediumsaucepan.Bringtoasimmerovermedium-highheat,stirringoccasionally.Addcreamcheese,stirringjustuntilmeltedandsmooth.Removefromheat.Serveimmediately.Garnishwithblackpepper,ifdesired.Yield:4servings(servingsize:1cup).CALORIES128;FAT5g(sat3g,mono1.3g,poly0.6g);PROTEIN5.8g;CARB14.3g;FIBER2.4g;CHOL15mg;IRON0.8mg;SODIUM625mg;CALC59mg
servewith
GoatCheeseandOlivePitasPrep:5minutes•Cook:10minutes
1(6-inch)whole-wheatpita
Oliveoil–flavoredcookingspray1/2teaspoondriedGreekseasoning(suchasCavender’s)
2tablespoonsbottledolivetapenade1/2cup(2ounces)crumbledgarlic-and-herbgoatcheese
1.Preheatovento400°.
2.Cutpitainto8wedges.Separateeachwedgeinto2triangles.Placetriangles,roughsidesup,inasinglelayeronalargebakingsheet.Coattriangleswithcookingspray;sprinkleevenlywithseasoning.Toptrianglesevenlywithtapenadeandgoatcheese.
3.Bakeat400°for10minutesoruntilcheesemelts.Servewarmoratroomtemperature.Yield:4servings(servingsize:4triangles).CALORIES108;FAT6.4g(sat2.9g,mono2.7g,poly0.6g);PROTEIN4.4g;CARB9.9g;FIBER1.7g;CHOL6mg;IRON0.9mg;SODIUM357mg;CALC27mg
CurriedVegetableSoupLemongrasspasteisacleverfind.Itkeepsinthefridgeforalongtimeandaddstangy,freshlemonflavortoscoresofdishes.Finditintheherbsectionoftheproducedepartmentofyoursupermarket.Prep:2minutes•Cook:13minutes
2teaspoonsoliveoil
1tablespoonmincedpeeledfreshginger
2garliccloves,minced
1tablespooncurrypowder
1tablespoonlemongrasspaste(suchasGourmetGarden)
1(16-ounce)bagfrozenbroccolistir-fry(suchasBirdsEye)
11/2cupsorganicvegetablebroth
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1(13.5-ounce)canlightcoconutmilk
4limewedges
Choppedfreshcilantro(optional)
1.HeatoilinaDutchovenovermedium-highheat.Addgingerandgarlic;sauté1minuteoruntiltender.Stirincurrypowder,lemongrasspaste,andfrozenstir-fry.
2.Cook,stirringfrequently,2minutesoruntilvegetablesthaw.Addbrothandnext3
ingredients.Bringtoaboil;cover,reduceheat,andsimmer4minutesoruntilvegetablesaretender.Ladlesoupevenlyintobowls.Servewithlimewedgesand,ifdesired,garnishwithcilantro.Yield:4servings(servingsize:11/3cups).
CALORIES148;FAT8.6g(sat5.3g,mono2.7g,poly0.5g);PROTEIN2.8g;CARB16.5g;FIBER3.5g;CHOL0mg;IRON1.4mg;SODIUM521mg;CALC39mg
servewith
ChickpeaSaladPrep:6minutes1/3cupplainfat-freeyogurt
2teaspoonschoppedfreshmint
2teaspoonschoppedfreshcilantro
2teaspoonsfreshlemonjuice
1teaspoonextra-virginoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2cupsfreshbabyspinach
1(16-ounce)canreduced-sodiumchickpeas(garbanzobeans;suchasBush’s),rinsedanddrained
1.Combinefirst7ingredientsinamediumbowl,stirringwithawhisk.Stirinspinachandchickpeas,tossingtocoat.Yield:4servings(servingsize:3/4cup).
CALORIES85;FAT2.3g(sat0.2g,mono1.3g,poly0.8g);PROTEIN4.8g;CARB13.9g;FIBER3.3g;CHOL0.4mg;IRON1.5mg;SODIUM250mg;CALC78mg
BakedPotatoSoupThisheart-friendlysoupstartswithlightproductsandendswithahitofbacon.It’salwaysoktosplurgeifit’sdoneinmoderation.Perchtherosemary-infusedbaconsliceontherimofyoursoupmugfordipping,orsimplycrumblethecandiedsliceontop.Prep:6minutes•Cook:13minutes
1(24-ounce)packagesteam-and-mashfrozenpotatoes(suchasOre-IdaSteamn’MashCutRussetPotatoes)
21/2cupsevaporatedfat-freemilk,divided
11/2cups(6ounces)reduced-fatshreddedextrasharpcheddarcheese,divided
1cupreduced-fatsourcream1/2teaspoonsalt
1/2cupthinlyslicedgreenoniontops(5onions)
Freshlygroundblackpepper(optional)
PepperedRosemaryBacon(optional)
1.Microwavepotatoesaccordingtopackagedirections.
2.Combinehotpotatoesand2cupsmilkinalargemicrowave-safebowl;mashuntilsmooth.Add1cupcheese;stiruntilcheesemelts.Stirinremaining1/2cupmilk,sourcream,andsalt.CoverandmicrowaveatHIGH2to3minutesoruntilthoroughlyheated.
3.Ladlesoupintobowls;sprinkleevenlywithremaining1/2cupcheese,greenonions,
and,ifdesired,blackpepperandbacon.Serveimmediately.Yield:6servings(servingsize:about1cupsoup,about1tablespooncheese,andabout1tablespoongreenonions).CALORIES325;FAT10.8g(sat7g,mono3.1g,poly0.5g);PROTEIN17.4g;CARB36.8g;FIBER2.7g;CHOL36mg;IRON0.7mg;SODIUM894mg;CALC513mg
servewith
PepperedRosemaryBaconPrep:3minutes•Cook:18minutes
2tablespoonsbrownsugar
1teaspooncrackedorfreshlygroundblackpepper
1teaspoonchoppedfreshrosemary
8center-cut40%-less-fatbaconslices(suchasGwaltney)
1.Preheatovento425°.
2.Combinebrownsugar,pepper,androsemary;pressfirmlyonto1sideofbaconslices.Placebacon,herbsideup,inasinglelayeronawirerackinalargefoil-linedjelly-rollpan.Bakeat425°for18minutesoruntilcrisp.Cool.Yield:8servings(servingsize:1baconslice).CALORIES34;FAT1.5g(sat0.5g,mono0.8g,poly0.2g);PROTEIN1.7g;CARB3.6g;FIBER0.1g;CHOL7mg;IRON0.2mg;SODIUM91mg;CALC4mg
Broccoli-CheeseSoupIfyouwanttosplurge,addasprinklingofsharpcheddartoeachserving.Reserveafewbroccolifloretsforgarnish,ifdesired,andservewithwhole-wheatcrackerstoroundoutyourmeal.Prep:2minutes•Cook:11minutes
BroccoliSauté
11/2cupsfat-free,lower-sodiumchickenbroth
11/2cupswater
1.5ouncesall-purposeflour(about1/3cup)
21/2cups2%reduced-fatmilk
1/2(16-ounce)blocklightprocessedcheese,cubed(suchasVelveetaLight)
1.PrepareBroccoliSauté.
2.Combinefirst3ingredientsinalargesaucepan;bringtoaboilovermedium-highheat.
3.Whilebroccolimixturecomestoaboil,weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflourand1/2cupmilk,stirringwithawhiskuntilblended.Stirflourmixtureintobroccolimixture.Addremaining2cupsmilk;cook,stirringconstantly,5minutesoruntilthick.Addcheesetosoupmixture,stirringuntilcheesemelts.Removefromheat.
4.Placehalfofsoupmixtureinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Stirpureedmixtureintoremainingsoupinpan.Yield:6servings(servingsize:11/3cups).
CALORIES213;FAT7.3g(sat4.6g,mono2g,poly0.5g);PROTEIN15.5g;CARB19.8g;FIBER2.2g;CHOL27mg;IRON0.5mg;SODIUM978mg;CALC149mg
BroccoliSautéPrep:2minutes•Cook:7minutes
Cookingspray
1(12-ounce)packagebroccoliflorets,chopped
1(8-ounce)containerrefrigeratedprechoppedcelery,onion,andbellpeppermix1/4cup50%-less-fatbaconbits
1/2teaspooncrushedredpepper
2garliccloves,minced
1.Heatalargenonstickskilletovermedium-highheat.Heavilycoatpanwithcookingspray.Addbroccoliandcelerymix;sauté5minutesoruntiltender.Addbaconbits,crushedredpepper,andgarlic;sauté1minute.Yield:6servings(servingsize:2/3cup).
CALORIES48;FAT1.1g(sat0.7g,mono0.1g,poly0.3g);PROTEIN3.1g;CARB5.3g;FIBER2g;CHOL3mg;IRON0.1mg;SODIUM184mg;CALC24mg
EasyVegetable-BeefSoupItalian-stylestewedtomatoesandseasoninggivethissoupanItalianaccent.Leftovers,ifthereareany,freezebeautifully.Prep:1minute•Cook:27minutes
SeasoningBlend
1poundgroundround
21/2cupswater
1(16-ounce)packagefrozenmixedvegetables
1(141/2-ounce)canItalian-stylestewedtomatoes,undrainedandchopped
1(8-ounce)cantomatosauce
1.PrepareSeasoningBlend.
2.CookbeefandSeasoningBlendinaDutchovenovermedium-highheatuntilbrowned,stirringtocrumble.Drain.Returnmeatmixturetopan.Stirin21/2cupswaterandremainingingredients.Bringtoaboilovermedium-highheat;reduceheat,cover,andsimmer20minutes.Yield:6servings(servingsize:11/2cups).
CALORIES241;FAT8.1g(sat3.6g,mono3.7g,poly0.7g);PROTEIN18.4g;CARB20.9g;FIBER4.1g;CHOL49mg;IRON3.3mg;SODIUM514mg;CALC63mg
SeasoningBlendPrep:2minutes
1(8-ounce)containerrefrigeratedprechoppedonion
11/2tablespoonsmincedgarlic
1teaspoondriedItalianseasoning1/2teaspoonblackpepper
1/4teaspoonsalt
1.Combineallingredientsinasmallbowl.Yield:13/4cups(servingsize:about1/4cup).
CALORIES23;FAT0.4g(sat0.1g,mono0g,poly0.3g);PROTEIN0.4g;CARB3.8g;FIBER0.6g;CHOL0mg;IRON0.1mg;SODIUM84mg;CALC8mg
LivenupaweekdaydinnerbytransformingthissoupintoaTex-Mexrendition.A24-ouncejarofpicantesaucestandsinfortheItalian-stylestewedtomatoesandthetomatosauce,while2tablespoonsoftacoseasoningmixtradeplaceswiththeSeasoningBlend’smincedgarlic,Italianseasoning,blackpepper,andsalt.
BeefandBarleySoupThisisnotyourmother’ssoup.Butit’sjustasgood.(Sorry,Mom!)Togetthathome-cookedtaste,useapackagedpotroastasthebaseforrichflavor.It’sreadytosimmerinjust3minutes.Prep:3minutes•Cook:28minutes
1(17-ounce)packagerefrigeratedbeefroastaujus(suchasHormel)
1(32-ounce)cartonfat-free,lower-sodiumbeefbroth3/4cupwater
3/4cupuncookedquick-cookingbarley
1(16-ounce)packagefrozenvegetablesforsoupwithtomatoes(suchasPictsweet)
1.Combinefirst4ingredientsinaDutchoven;coverandbringtoaboil.Reduceheatandsimmer10minutes.Addfrozenvegetables;returntoaboil.Reduceheatandsimmer,uncovered,10minutesoruntilvegetablesaretender.Yield:8servings(servingsize:1cup).CALORIES164;FAT4g(sat1.7g,mono1.8g,poly0.5g);PROTEIN15.8g;CARB17.9g;FIBER2.8g;CHOL32mg;IRON1mg;SODIUM441mg;CALC0mg
servewith
Cornmeal-HerbSpiralsPrep:6minutes•Cook:14minutes
1(11-ounce)canrefrigeratedbreadstickdough
1tablespoonoliveoil
2garliccloves,pressed
2tablespoonsstone-groundyellowcornmeal
1tablespoonmincedfreshrosemary
Cookingspray
1.Preheatovento375°.
2.Unrolldough(donotseparatedoughintostrips).Combineoilandgarlic;brushevenlyoverdough.Combinecornmealandrosemary;sprinkleoverdough.
3.Separateandrollupeachstripofdoughinaspiralpatternwithcornmealmixtureontheinside,pinchingendstoseal.Placeonabakingsheetcoatedwithcookingspray;coateachrollwithcookingspray.
4.Bakeat375°for14minutesoruntillightlybrowned.Yield:12servings(servingsize:1roll).CALORIES89;FAT2.5g(sat0.6g,mono1.7g,poly0.1g);PROTEIN2.1g;CARB13.8g;FIBER0.6g;CHOL0mg;IRON0.8mg;SODIUM194mg;CALC2mg
Beer-BraisedBeefStewThisstewdeservestobeonthemenuastheperfectafter-workFridaynightdinner.Thedarkbeerandtomatopasteaddadeep,richflavorthatbeliestheshortcooktime.Prep:2minutes•Cook:13minutes
2teaspoonsoliveoil
1poundsirloinsteak,trimmedandcutinto1/2-inchpieces
1cuprefrigeratedprechoppedonion
2largecarrots,cutinto1/2-inchchunks
1(8-ounce)packageslicedfreshmushrooms
2tablespoonsall-purposeflour
3tablespoonswater
1tablespoontomatopaste3/4cupdarkbeer
1/2cupfat-free,lower-sodiumbeefbroth
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Choppedfreshparsley(optional)
1.HeatoilinaDutchovenovermedium-highheat.Addsteak.Cook5minutesoruntilbrowned,stirringonce.Removesteakfrompan;keepwarm.Addonion,carrot,andmushroomstodrippingsinpan.Cook,stirringfrequently,3minutesoruntilbrowned.
2.Whilevegetablescook,combineflourand3tablespoonswaterinamediumbowl,stirringwithawhiskuntilsmooth.Addtomatopaste,stirringuntilsmooth.Stirinbeerandbroth.
3.Addsteak,salt,andpeppertomushroommixture;stirinbeermixture.Bringtoaboil;cover,reduceheat,andsimmer2minutesoruntilstewisthick.
4.Ladlestewevenlyintobowls.Sprinkleeachservingwithparsley,ifdesired.Yield:4servings(servingsize:1cup).CALORIES247;FAT7.2g(sat2.3g,mono3.9g,poly0.9g);PROTEIN27.8g;CARB14.7g;FIBER2.6g;CHOL46mg;IRON2.4mg;SODIUM314mg;CALC41mg
servewith
ChiveCheeseBiscuitsPrep:5minutes•Cook:10minutes3/4cuplow-fatbakingmix(suchasBisquickHeartSmart)
1/3cup(1.3ounces)reduced-fatshreddedsharpcheddarcheese
1tablespoonchoppedfreshchives1/4teaspoonfreshlygroundblackpepper
1/4cupfat-freemilk
2tablespoonsreduced-fatsourcream
Cookingspray
1.Preheatovento425°.
2.Combinefirst4ingredientsinamediumbowl.Addmilkandsourcream,stirringjustuntilmoist.
3.Dropdoughbyheapingspoonfulsontoanungreasedbakingsheettoform8mounds.Coattopsofmoundswithcookingspray.
4.Bakeat425°for10minutesoruntilgoldenbrown.Yield:4servings(servingsize:2biscuits).CALORIES124;FAT4.5g(sat2g,mono1.9g,poly0.5g);PROTEIN5g;CARB17g;FIBER0.3g;CHOL10mg;IRON0.9mg;SODIUM256mg;CALC181mg
WhiteBeanandLambSoupwithGremolata4-ingredient
Gremolataisatreatforthetastebuds.Thissimple,zestycondimentofmincedparsley,gratedlemonrind,andgarlicaboundswithflavor.It’softenservedsprinkledoverveal,butitaddsanicefreshflavortoany“meaty”dish.Prep:1minute•Cook:20minutes
2teaspoonsoliveoil
1poundleanbonelesslegoflamb,cutinto1/2-inchpieces
1/2cuprefrigeratedprechoppedonion
41/2cupswater
1/2teaspoonfreshlygroundblackpepper
1(6-ounce)packagedryTuscanwhitebeansoupmix(suchasAlessi)
Gremolata
1.HeatoilinaDutchovenovermedium-highheat.Addlambandonion;sauté5minutesoruntillambisbrownedandonionistender.Add41/2cupswaterandpeppertolambmixture.Bringtoaboil;addsoupmix,stirringfor1minute.Reduceheat,andsimmer,uncovered,12minutesoruntilpastaisdone.
2.Whilesoupcooks,prepareGremolata.
3.Ladlesoupinto6bowls.Topeachservingwith2teaspoonsGremolata.Yield:6servings(servingsize:3/4cupsoupand2teaspoonsGremolata).
CALORIES169;FAT3.9g(sat1.2g,mono2.1g,poly0.6g);PROTEIN11.9g;CARB20.3g;FIBER5g;CHOL23mg;IRON1.8mg;SODIUM459mg;CALC40mg
servewith
GremolataPrep:4minutes1/4cupmincedfreshflat-leafparsley
11/2teaspoonsgratedlemonrind
1garlicclove,minced
1.Combineallingredientsinasmallbowl.Yield:1/4cup(servingsize:2teaspoons).
CALORIES1;FAT0g(sat0g,mono0g,poly0g);PROTEIN0g;CARB0.3g;FIBER0.1g;CHOL0mg;IRON0mg;SODIUM0.2mg;CALC2mg
ChorizoRiceandBeanSoup4-ingredient
Flavor-packedyellowriceandspicychorizomakethissoupaSpanishspecialty.Accompanythesoupwithgarlicandtomato–rubbedrustictoastsforaclassicstaplefromtheCatalanregionofSpain.Prep:2minutes•Cook:23minutes
8ouncesfreshchorizo
4cupswater
2(15-ounce)cansreduced-sodiumpintobeans(suchasBush’s),undrained
1(5-ounce)packageyellowricemix(suchasVigo)
3tablespoonschoppedfreshcilantro
1.Removecasingsfromchorizo.CooksausageinaDutchovenovermedium-highheat5minutes,stirringtocrumble.Add4cupswater,beans,andricemix.Bringtoaboil,stirringoccasionally;reduceheattolow,cover,andsimmer15minutesoruntilriceistender.
2.Ladlesoupintobowls;sprinkleevenlywithcilantro.Serveimmediately.Yield:8servings(servingsize:1cupsoupandabout1teaspooncilantro).CALORIES212;FAT6.8g(sat2.5g,mono3.4g,poly0.9g);PROTEIN12.2g;CARB28.9g;FIBER5.9g;CHOL0mg;IRON2mg;SODIUM411mg;CALC40mg
servewith
RusticTomato-GarlicToasts
Prep:4minutes•Cook:2minutes
8(1/2-inch)slicesciabatta
4garliccloves,halved
1(12-ounce)ripetomato,halved
4teaspoonsextra-virginoliveoil1/4teaspoonsalt
1.Heatagrillpanovermedium-highheat.Addciabattaslicestopan.Cook1minuteoneachsideoruntiltoasted.
2.Rub1sideofeachtoastwithagarlichalf,cutsidedown,untiltoastisfragrant.Rubtomatohalvesovertoaststoreleasejuiceontotoasts.Drizzleeachtoastwith1/2teaspoonoliveoil.Sprinkletoastsevenlywithsalt.Yield:8servings(servingsize:1toast).CALORIES109;FAT3.7g(sat0.5g,mono2.6g,poly0.5g);PROTEIN3g;CARB17.6g;FIBER1g;CHOL0mg;IRON1mg;SODIUM269mg;CALC7mg
ChickenPotStickerSoup4-ingredient
Acoconut-flavoredbrothisthetiethatbindsthisThai-inspiredsoup.It’sjoinedbyrichlyflavoredlittledumplings.Prep:10minutes•Cook:10minutes
1(24-ounce)packagefrozenchickenpotstickers(suchasTaiPei;about21potstickers)
2cupsThaicoconutcurrybroth(suchasCollegeInn)
3cupswater3/4teaspoonlemongrasspaste(suchasGourmetGarden)
2cupssnowpeas,trimmedandcutintothinlengthwisestrips
Choppedfreshcilantro(optional)
1.Setaside1packetsoydippingsaucefrompotstickerpackage,discardingremainingpacketorreservingforanotheruse.Placepotstickersinalargemicrowave-safebowl;addwatertocover.MicrowaveatHIGH5minutesoruntiltender.Drain.
2.Whilepotstickerscook,combinereserveddippingsauce,broth,3cupswater,andlemongrasspasteinaDutchoven.Bringtoaboil;cover,reduceheat,andsimmer5minutes.Stirinpotstickersandsnowpeas.Cook1to2minutesorjustuntilthoroughlyheated.
3.Ladlesoupintobowls.Garnishwithcilantro,ifdesired.Yield:6servings(servingsize:1cupsoupand3to4potstickers).CALORIES215;FAT4.5g(sat1.1g,mono1.6g,poly1.8g);PROTEIN9.8g;CARB33g;FIBER2.1g;CHOL25mg;IRON2.2mg;SODIUM996mg;CALC57mg
servewith
LettuceWedgewithSpicyMisoDressingPrep:3minutes
1headiceberglettuce,cutinto6wedges1/2cupplainlow-fatyogurt
2tablespoonsspicymisoteriyakisauce(suchasKikkoman)
11/2tablespoonsmilk
1/4cupmatchstick-cutcarrots
1.Placelettucewedgesonsaladplates.Combineyogurt,teriyakisauce,andmilk,stirringwithawhiskuntilsmooth.Spoondressingevenlyoverlettucewedges;sprinkleevenlywithcarrots.Yield:6servings(servingsize:1lettucewedge,2tablespoonsdressing,and2teaspoonscarrot).CALORIES41;FAT0.6g(sat0.3g,mono0.1g,poly0.1g);PROTEIN2.2g;CARB7g;FIBER1.1g;CHOL3mg;IRON0.6mg;SODIUM168mg;CALC54mg
ChickenPosoleChiliPosoleisathick,heartysoupfromthePacificCoastregionofMexico.AChristmasfavorite,ittraditionallyfeatureschickenbroth;fluffywhitehominy;choppedonions;zestyjalapeñopeppers;andtongue-teasing,vibrantgreencilantro.Bakedtortillachipsaretheperfectaccompanimenttothisflavorfulsoup.Prep:1minute•Cook:14minutes
2cupsfat-free,lower-sodiumchickenbroth
1(15.5-ounce)canwhitehominy,drained3/4cuptomatillosalsa(suchasOrtegaSalsaVerde)
2cupsshreddedcookedchickenbreast
11/2teaspoonsgroundcumin
1/2cupchoppedfreshcilantro
1.Combinefirst3ingredientsinalargesaucepan.Bringtoaboil.
2.Whilebrothmixturecomestoaboil,combinechickenandcumin,tossingtocoat;addtobrothmixture.Reduceheat,andsimmer10minutes,stirringoccasionally.Removefromheat;stirincilantro.Yield:4servings(servingsize:about11/3cups).
CALORIES186;FAT3.2g(sat0.8g,mono1.4g,poly1g);PROTEIN24.3g;CARB14.2g;FIBER1.8g;CHOL60mg;IRON1.4mg;SODIUM739mg;CALC23mg
ingredientspotlight
Hominyisdriedcornkernelsthathavebeentreatedwithanalkaliofsomekind.Thisprocessremovesthegermandthehardouterhullfromthekernels,makingthemmorepalatable,easiertodigest,andeasiertoprocess.
ChickenTortillaSoup4-ingredient
Startthisspicysoupwhiletheovenpreheatsforthetortillastrips.Then,whilethesoupcomestoaboil,prepareandbakethetortillastripstosprinkleontop.Prep:4minutes•Cook:11minutes
1(14-ounce)canfat-free,lower-sodiumchickenbroth
1cupwater
1(10-ounce)candicedtomatoeswithgreenchiles(suchasRotel),undrained
11/2cupsfrozenwhole-kernelcorn
2cupsshreddedcookedchickenbreast
Dicedavocado(optional)
Limewedges(optional)
1.Combinefirst4ingredientsinamediumsaucepan;bringtoaboil.Stirinchicken;reduceheat,andsimmer2minutesoruntilthoroughlyheated.Topwithavocadoandlimewedges,ifdesired.Yield:4servings(servingsize:11/2cups).
CALORIES180;FAT3.1g(sat0.9g,mono1.1g,poly0.9g);PROTEIN24g;CARB13.8g;FIBER1.8g;CHOL60mg;IRON1mg;SODIUM589mg;CALC13mg
servewith
SpicyTortillaStripsPrep:3minutes•Cook:11minutes
3(6-inch)corntortillas
2teaspoonscanolaoil
Cookingspray1/2teaspoonsalt-freeSouthwestchipotleseasoning(suchasMrs.Dash)
1/4teaspoongroundcumin
1/8teaspoonsalt
1.Preheatovento350°.
2.Brush1sideoftortillasevenlywithoil.Placetortillasonalargerimmedbakingsheetcoatedwithcookingspray.Sprinkleevenlywithchipotleseasoning,cumin,andsalt.Cuttortillasinto2x1/4–inchstrips.
3.Bakeat350°for11minutesoruntilstripsarecrispandgolden.Yield:4servings(servingsize:1/4cup).
CALORIES51;FAT2.7g(sat0.2g,mono1.4g,poly0.9g);PROTEIN0.8g;CARB6.8g;FIBER0.8g;CHOL0mg;IRON0mg;SODIUM77mg;CALC9mg
WanttomakethisMexicanclassicItalian?Withjustafewtweaks,itcanbedone.Simplyomitthetomatoeswithgreenchilesandfrozencorn,andadd1(14-ounce)candicedtomatoeswithgreenpeppersandonions,1(9-ounce)packagerefrigeratedcheese-filledtortellini,choppedfreshparsley,andshreddedParmesancheese.
CoconutCornChowderwithChicken4-ingredient—10-minute
Usingthemicrowaveistheperfectwaytojump-startthiscreamycreation.Prep:2minutes•Cook:7minutes
31/2cups(1/2-inch)cubedmedium-sizedredpotatoes(6potatoes)
2(143/4-ounce)cansno-salt-addedcream-stylecorn
1(13.5-ounce)canlightcoconutmilk
3cupspulledrotisseriechicken1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cupchoppedgreenonionsorchoppedfreshcilantro(optional)
1.Placepotatoinalargemicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH3minutesoruntiltender.
2.Whilepotatocooks,combinecornandnext4ingredientsinamediumsaucepan.Cookovermediumheat3minutesorjustuntilbubbly,stirringoccasionally.
3.Stirpotatointocornmixture.Bringtoaboil;reduceheat,andsimmer2minutes.Ladlesoupinto6bowls;sprinkleevenlywithgreenonionsorcilantro,ifdesired.Yield:6servings(servingsize:11/3cups).
CALORIES353;FAT6.7g(sat4.2g,mono1.4g,poly1.1g);PROTEIN27.6g;CARB50.2g;FIBER4.2g;CHOL60mg;IRON2.7mg;SODIUM335mg;CALC28mg
servewith
MiniCarrotQuichesPrep:4minutes•Cook:15minutes•Other:3minutes
8wontonwrappers
Cookingspray
1largeegg1/4teaspoonsalt
1/4teaspoongroundginger
1/2cupshreddedcarrot
1tablespoonevaporatedfat-freemilk
1.Preheatovento400°.
2.Press1wontonwrapperintoeachof8miniaturemuffincupscoatedwithcookingspray,formingsmallcupsandallowingcornerstoextendoveredgesofcups.Coatwontoncupswithcookingspray.
3.Bakeat400°onbottomovenrackfor5minutesorjustuntilslightlycrisp.
4.Whilewontoncupsbake,combineegg,salt,andgingerinabowl,stirringwithawhiskuntilfoamy.Stirincarrotandmilk.Spooncarrotmixtureevenlyintohotwontoncups.Bakeonbottomrackanadditional10minutesoruntilcustardissetandedgesofcupsaregolden.Letquichescoolinpanonawirerack3minutesbeforeserving.Yield:8servings(servingsize:1quiche).CALORIES36;FAT0.7g(sat0.2g,mono0.3g,poly0.1g);PROTEIN1.8g;CARB5.4g;FIBER0.3g;CHOL27mg;IRON0.4mg;SODIUM130mg;CALC13mg
Sandwiches
GrilledGrouperSandwicheswithChileMayo
SmokedPaprikaSalmonSliders
CrushedHeirloomTomatoandShrimpBruschetta
Havarti-DillTunaMelt
VeggieRoll-Ups
BlueCheeseburger
FlankSteakSandwicheswithCarrotSlaw
LambWrapswithTzatzikiSauce
BLTswithPimientoCheese
WaffledHawaiianSandwiches
ItalianSausageCalzones
BuffaloChickenSaladSandwiches
GreekChickenSandwichwithLemon-FetaSpread
LemongrassChickenLettuceWraps
MegaCrostiniChickenSandwiches
ShavedChicken,Apple,andCheddarSandwicheswithBasilMayo
CaliforniaSmokedChickenSandwiches
ItalianGrilledCheeseSandwiches
HotTurkeyandStrawberrySandwiches
GrilledChickenSausageswithCarawaySlaw
GrilledGrouperSandwicheswithChileMayo4-ingredient
Useanymild-flavored,meatywhitefishifgrouperisn’tavailable,includingsustainabletilapia.Prep:6minutes•Cook:8minutes•Other:10minutes
4(4-ounce)grouperfillets
2tablespoonsgarlicandgreenonionteriyakisauce(suchasKikkoman)
Cookingspray
4greenleaflettuceleaves(optional)
4(1.8-ounce)white-wheathamburgerbuns,toasted
4(1/4-inch-thick)slicestomato(optional)
1.Preheatgrill.
2.Brushfilletswithteriyakisauce;letstand10minutes.Placefilletsongrillrackcoatedwithcookingspray.Grill4minutesoneachsideoruntildesireddegreeofdoneness.
3.Place1lettuceleaf,ifdesired,onbottomhalfofeachbun;topeachwith1tomatoslice,ifdesired,and1fillet.Spoonabout11/2tablespoonsChileMayoovereach;topwithremainingbunhalves.Yield:4servings(servingsize:1sandwich).CALORIES249;FAT4.8g(sat1g,mono0.7g,poly2.9g);PROTEIN27.6g;CARB29.1g;FIBER5.1g;CHOL42mg;IRON1mg;SODIUM846mg;CALC338mg
ChileMayoPrep:1minute
1/3cuplow-fatmayonnaisedressing
1tablespoonchilepastewithgarlic(suchassambaloelek)
1teaspoonbrownsugar
1teaspoonlimejuice1/2teaspoonfishsauce
1.Combineallingredientsinasmallbowl,stirringwell.Yield:about1/3cup(servingsize:11/2tablespoons).
CALORIES25;FAT1.3g(sat0g,mono0.3g,poly1g);PROTEIN0.1g;CARB4.6g;FIBER0g;CHOL0mg;IRON0mg;SODIUM401mg;CALC1mg
fixitfasterIftimeisoftheessence,takethismealinside.Broilthegrouperforthesandwichesabout10minutesoruntildesireddegreeofdoneness.
SmokedPaprikaSalmonSliders4-ingredient
Thesesmallsandwichespackincredibleflavor—andit’sallabouttherub.Prep:5minutes•Cook:10minutes•Other:5minutes
SmokedPaprikaRub
3(6-ounce)salmonfillets(1inchthick)
Cookingspray
1(10-ounce)packagehearth-bakedFrenchrolls(suchasPepperidgeFarm)
2tablespoonslightmayonnaise1/2cuppackedarugulaormixedbabysaladgreens
1.Preheatbroiler.
2.PrepareSmokedPaprikaRub;rubovertopsoffillets,reserving1/2teaspoon.Placesalmononabroilerpancoatedwithcookingspray.Broil10minutesoruntildesireddegreeofdoneness.Letcool5minutes.
3.Whilesalmoncools,reduceoventemperatureto425°.Heatrollsat425°accordingtopackagedirections.Combinemayonnaiseandreserved1/2teaspoonrub;spreadevenlyontocutsidesofrolls.
4.Removeskinfromsalmon,andcuteachfilletinhalfcrosswise.Placesalmononrollbottoms.Topwitharugulaandrolltops.Yield:6servings(servingsize:1slider).CALORIES238;FAT4.9g(sat0.6g,mono2g,poly2.1g);PROTEIN21.2g;CARB26.8g;FIBER1.5g;CHOL44mg;IRON2.3mg;SODIUM371mg;CALC115mg
SmokedPaprikaRubPrep:2minutes
1tablespoonsmokedpaprika
1tablespoonbrownsugar
1teaspoongratedorangerind1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Combineallingredientsinasmallbowl.Yield:21/2tablespoons(servingsize:11/4teaspoons).CALORIES13;FAT0.1g(sat0g,mono0g,poly0.1g);PROTEIN0.2g;CARB2.9g;FIBER0.4g;CHOL0mg;IRON0.2mg;SODIUM99mg;CALC5mg
Partofthebeautyofsalmonisthewayitadaptssowelltoflavorrubs.ChangetheSmokedPaprikaRubintoChiliRubbysimplycombining1tablespoonchilipowder,1tablespoonbrownsugar,1teaspoongroundcumin,and1/4teaspooneachofsaltandfreshlygroundblackpepper.Asthefishcooks,therubcaramelizes.
CrushedHeirloomTomatoandShrimpBruschettaThesemile-highknifeandforksandwicheshighlightheirloomtomatoes,summer’sseasonalgems.Prep:9minutes•Cook:4minutes
8(0.7-ounce)diagonalslicesFrenchbread(1/2inchthick)
Oliveoil–flavoredcookingspray
4largegarliccloves,halved1/2cup(4ounces)goatcheese,softened
CrushedHeirloomTomatoandShrimpTopping1/4teaspoonfreshlygroundblackpepper
1tablespoonextra-virginoliveoil
24smallfreshbasilleaves
1.Preheatgrill.
2.Coatbreadwithcookingspray.Grill2minutesoneachsideoruntiltoasted.Rubcutsidesofgarlicon1sideofeachpieceoftoast.Spreadgoatcheeseevenlyovergarlicontoast.Topeachtoastwith1/2cupCrushedHeirloomTomatoandShrimpTopping.Sprinklewithpepper,anddrizzlewitholiveoil.Topeachservingwithbasilleaves.Yield:4servings(servingsize:2bruschetta).CALORIES355;FAT13.3g(sat6g,mono5.1g,poly2.1g);PROTEIN32.3g;CARB26.1g;FIBER1.8g;CHOL185mg;IRON5.1mg;SODIUM647mg;CALC159mg
CrushedHeirloomTomatoandShrimpToppingPrep:4minutes•Cook:4minutes
1poundpeeledanddeveinedmediumshrimp
Oliveoil–flavoredcookingspray
2cupsheirloommulticoloredcherrytomatoes
1teaspoongratedlemonrind
1tablespoonfreshlemonjuice1/4teaspoonsalt
1/4teaspooncrushedredpepper(optional)
1.Preheatgrill.
2.Coatshrimpwithcookingspray;placeshrimpinagrillbasket.Grill2to3minutesoneachsideoruntilshrimpreachdesireddegreeofdoneness.
3.Whileshrimpcook,placetomatoesinamediumbowl.Presstomatoeswiththebackofaspoonorpotatomasheruntillightlycrushed.Addshrimptotomatoesinbowl;stirinremainingingredients.Yield:4servings(servingsize:1cup).CALORIES139;FAT2.4g(sat0.5g,mono0.7g,poly1.1g);PROTEIN23.7g;CARB4.9g;FIBER0.9g;CHOL172mg;IRON3.1mg;SODIUM320mg;CALC64mg
CrushedHeirloomTomatoandShrimpToppingistransformedintoTricoloredPepperMedleyandShrimpToppingwithonetrade-out.Takeoutthe2cupsheirloommulticoloredcherrytomatoes,andreplacewith2cupsdicedyellow,orange,andredbellpeppers.Thebellpeppersaddapopofcolortothebruschettaalongwithsubtlesweetnessandcrunch.
Havarti-DillTunaMelt4-ingredient—10-minute
Putanewspinonthepattymeltusingtuna.Topitwithapicklespear,ifdesired,andserveitwhilethecheeseoozes.Thepreptimeclocksinatunder10minutes.Prep:7minutes•Cook:2minutes
8(1-ounce)slices15-grainbread(suchasPepperidgeFarm),toasted
CucumberTunaSalad
4(3/4-ounce)slicesHavarticheesewithdill
4(1/4-inch-thick)slicestomato
1.Preheatbroiler.
2.Place4toastslicesonabakingsheet;spreadevenlywithCucumberTunaSalad.Topevenlywithcheese.Broil2minutesoruntilcheesemelts.
3.Topwithtomatoandremainingtoastslices.Yield:4servings(servingsize:1sandwich).CALORIES342;FAT16.7g(sat6.2g,mono4.6g,poly5.8g);PROTEIN24.1g;CARB29.1g;FIBER5.5g;CHOL47mg;IRON1.8mg;SODIUM731mg;CALC223mg
CucumberTunaSaladPrep:4minutes
1(6.4-ounce)pouchalbacoretunainwater(suchasStarKist),flaked1/3cupfinelychoppedcelery(1stalk)
1/3cuplightmayonnaise
1/4cupfinelychoppedseededcucumber
1/4teaspoonblackpepper
1/8teaspoonsalt
1.Combineallingredientsinamediumbowl.Yield:11/2cups(servingsize:1/3cup).
CALORIES124;FAT7.2g(sat1g,mono1.8g,poly4.4g);PROTEIN12.2g;CARB2.3g;FIBER0.3g;CHOL28mg;IRON0.3mg;SODIUM449mg;CALC7mg
ingredientspotlight
Albacoretunahasthehighestfatandlightestfleshoftunavarieties.It’sprizedforitswhitefleshandmildflavor.Denseintexture,it’sthepriciestofcannedtunas.
VeggieRoll-UpsBaconaddsalittlesliceofheaventothesequickroll-ups.Andlet’sfaceit,baconmakesjustaboutanysandwichbetter.Prep:6minutes•Cook:1minute1/2cuprefrigeratedhummus(suchasAthenosOriginal)
4(8-inch)96%fat-freewhole-wheatflourtortillas(suchasMission)
4precookedbaconslices
Carrot–RedOnionToss1/2cupfinelychoppedcucumber
1.Spreadhummusevenlyovertortillas.Microwavebaconslicesaccordingtopackagedirections;crumblebacon.Sprinklebaconevenlyoverhummus.TopevenlywithCarrot–RedOnionTossandcucumber;rollup.Yield:4servings(servingsize:1roll-up).CALORIES220;FAT6.4g(sat0.5g,mono1.9g,poly3.9g);PROTEIN7.5g;CARB34.4g;FIBER4.8g;CHOL5mg;IRON0.6mg;SODIUM688mg;CALC11mg
Carrot–RedOnionTossPrep:1minute
1cupmatchstick-cutcarrots1/3cupverticallyslicedredonion
2tablespoonslightredwinevinaigrette1/4teaspoonfreshlygroundblackpepper
1.Combineallingredientsinamediumbowl;tossgently.Yield:11/4cups(servingsize:
about1/3cup).
CALORIES18;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.4g;CARB4.1g;FIBER0.7g;CHOL0mg;IRON0.1mg;SODIUM101mg;CALC9mg
GiveCarrot–RedOnionTosssomeAsianflairbyomittingthe2tablespoonslightredwinevinaigretteandadding2tablespoonslow-fatsesame-gingerdressing(suchasNewman’sOwn).Theingredientswapaddsanotherlayerofflavortoroll-upsthatarebrimmingwithcolorandcrunch.
BlueCheeseburger4-ingredient
10-minute
Bluecheeseisthesurpriseingredientinthisburger.Itbooststheflavorandkeepsitjuicy.Toptheburgerwithyourfavoritecondiments,andservewithsteakfriestoroundoutyourmeal.Prep:6minutes•Cook:12minutes
1pound93%leangroundbeef1/4cupmincedfreshonion
1/4cup(1ounce)crumbledbluecheese
1/4teaspoonsalt
1/8teaspoonblackpepper
4(1.8-ounce)white-wheathamburgerbuns
4(1/4-inch-thick)slicestomato(optional)
4greenleaflettuceleaves(optional)
1.Combinefirst5ingredientsinamediumbowl;stirwell.Dividebeefmixtureinto4equalportions,shapingeachintoa1/2-inch-thickpatty.
2.Heatanonstickgrillpanovermedium-highheat.Placehamburgerpattiesinpan,andcook6minutesoneachsideoruntildesireddegreeofdoneness.
3.Topbottomhalfofeachbunwith1patty,tomato,andlettuce,ifdesired,andremaininghalfofbun.Yield:4servings(servingsize:1burger).
CALORIES294;FAT12.4g(sat5.1g,mono5g,poly2.3g);PROTEIN26.9g;CARB22.2g;FIBER5.2g;CHOL61mg;IRON5.5mg;SODIUM556mg;CALC297mg
Dropthetomatosliceoneachburger,andadd1tablespoonfigpreservesinitsplace.Thethick,sweetfigpreservesbringoutthetangofthebluecheeseinthesemouthwateringburgers.
FlankSteakSandwicheswithCarrotSlawOverlappingtaskskeepsprepandcooktimetoaminimumforthisrecipe.Fireupthegrill,andseasonthesteakwhiletheovenpreheatsandtherollsbake.Preparetheslawwhilethesteakisgrilling.Assemblethesandwiches,andyou’redone.Prep:10minutes•Cook:13minutes•Other:5minutes
4(1.5-ounce)frozenciabattarolls
1(1-pound)flanksteak,trimmed
2teaspoonsoliveoil
1teaspoonfive-spicepowder1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
2cupsbaggedbabyspinachleaves
CarrotSlaw
1.Bakerollsaccordingtopackagedirections.Cutrollshorizontallyinhalf.
2.Preheatgrill.
3.Rubsteakwithoil;sprinklewithfive-spicepowder,salt,andpepper.Placesteakongrillrackcoatedwithcookingspray.Grill6minutesoneachsideoruntildesireddegreeofdoneness.Removesteakfromgrill,andletstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.
4.Place1/2cupspinachonrollbottoms.TopevenlywithsteakandCarrotSlaw.Placerolltopsoverslaw.Yield:4servings(servingsize:1sandwich).CALORIES306;FAT10g(sat3.1g,mono5.5g,poly1.3g);PROTEIN28.6g;CARB23.6g;FIBER1.8g;CHOL39mg;IRON4mg;SODIUM583mg;CALC56mg
CarrotSlawPrep:10minutes
2teaspoonsricevinegar
1teaspoongratedpeeledfreshginger
1teaspoonoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2garliccloves,minced
1cupshreddedcarrot1/4cupshreddedradishes
1tablespoonchoppedfreshcilantro
1.Combinefirst6ingredientsinamediumbowl.Addcarrot,radishes,andcilantro;tosstocoat.Coverandchilluntilreadytoserve.Yield:1cup(servingsize:1/4cup).
CALORIES26;FAT1.2g(sat0.2g,mono0.8g,poly0.2g);PROTEIN0.4g;CARB3.6g;FIBER1g;CHOL0mg;IRON0.2mg;SODIUM168mg;CALC14mg
LambWrapswithTzatzikiSauceSoft,pillowyflatbreadshugaspicylambfillingdrizzledwithrefreshingcucumber-mintsauceinthistakeonafavoriteGreeksandwich.Roundoutthemealwithahealthysideofredgrapes.Prep:16minutes•Cook:9minutes
Cookingspray3/4poundleangroundlamb
1cupchoppedonion1/2teaspoonblackpepper
1/4teaspoonsalt
2cupsshreddedromainelettuce
2(3.8-ounce)Mediterranean-stylewhiteflatbreads(suchasToufayan)
TzatzikiSauce
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addlambandonion;cook8minutesoruntillambisbrownedandonionistender,stirringtocrumblelamb.Drain.Stirinpepperandsalt.
2.Dividelettuceevenlybetweenflatbreads;spoonlambmixtureevenlyoverlettuce.
DrizzlelambmixtureevenlywithTzatzikiSauce.Rollupflatbreads,andwrapinparchmentpaperortiewithstring.Cuteachwrapinhalf,andserveimmediately.Yield:4servings(servingsize:1wrap).CALORIES389;FAT17.6g(sat6.5g,mono6.8g,poly4.2g);PROTEIN23.6g;CARB33.1g;FIBER3.5g;CHOL58mg;IRON1.5mg;SODIUM532mg;CALC67mg
TzatzikiSaucePrep:5minutes1/2cupplain2%reduced-fatGreekyogurt
1/4cupshreddedseededpeeledcucumber
1tablespoonchoppedfreshmint
1tablespoonlemonjuice1/8teaspoonsalt
2garliccloves,pressed
1.Combineallingredientsinasmallbowl.Yield:about2/3cup(servingsize:21/2tablespoons).CALORIES26;FAT0.7g(sat0.5g,mono0.2g,poly0g);PROTEIN3g;CARB2.4g;FIBER0.1g;CHOL2mg;IRON0.7mg;SODIUM84mg;CALC35mg
BLTswithPimientoCheeseNothingsaysSoutherngoodnessmorethanbaconandpimientocheese,andwe’vedevisedadeliciouswaytocombinetheseregionalfavoritesinsandwichform.Servewithamixedfruitsalad.Prep:8minutes•Cook:12minutes1/2cuplightpimientocheesespread(suchasPrice’s)
8(1-ounce)sliceswhole-wheatbread
12reduced-fatbaconslices,cooked
4greenleaflettuceleaves
12(1/4-inch-thick)slicestomato
1/4teaspoonfreshlygroundblackpepper
1.Spread1tablespoonpimientocheeseovereachbreadslice.
2.Topeachof4breadsliceswith3baconslices,1lettuceleaf,and3tomatoslices.Sprinklewithpepper.Coverwithremaining4breadslices.Cutsandwichesinhalf;securewithwoodenpicks.Yield:4servings(servingsize:1sandwich).CALORIES272;FAT9.7g(sat3.5g,mono2.9g,poly3.3g);PROTEIN15.7g;CARB29.2g;FIBER3g;CHOL25mg;IRON2.5mg;SODIUM894mg;CALC127mg
ingredientspotlight
100%Whole-WheatBreadLookforbreadthathas“whole-wheatflour,”“wholegrain,”or“wholeoats”intheingredientslabel;100%whole-wheatbreadcontainsmoreproteinandfiberthanwhitebreadforthesamenumberofcalories.
WaffledHawaiianSandwiches4-ingredient—10-minute
Turnuptheflavorandthefunwiththistropicaltwistonahamandprovolonesandwichwithacheckerboardlook.Servewithcarrotsticksoryourotherfavoriteveggiesonthesidefordunkinginthehummus.Prep:3minutes•Cook:4minutesperbatch
8ouncesshavedlower-sodiumdelismokedham
4(1-ounce)slicesreduced-fatprovolonecheese
4(1-ounce)slicesfreshpineapple
8(0.9-ounce)sliceswhite-wheatbread
Butter-flavoredcookingspray
1.Preheatwaffleiron.
2.Layerham,cheese,andpineappleslicesevenlyon4breadslices;topwithremainingbreadslices.Coatsandwichesandwaffleironwithcookingspray.Placesandwichesinwaffleiron,inbatchesifnecessary,andcook4to6minutesoruntilcheesemeltsandbreadistoasted.Yield:4servings(servingsize:1sandwich).CALORIES284;FAT8.2g(sat4g,mono2.9g,poly1.3g);PROTEIN23.2g;CARB30.4g;FIBER2.9g;CHOL40mg;IRON0.5mg;SODIUM901mg;CALC229mg
servewith
MacadamiaHummusPrep:4minutes•Cook:10minutes
2garliccloves1/2cupmacadamianuts,toasted
3tablespoonswater
2tablespoonsfreshlemonjuice
1tablespoonextra-virginoliveoil
1(16-ounce)canchickpeas(garbanzobeans),drained
1.Dropgarlicthroughafoodchutewithfoodprocessoron.Processuntilminced.Addnutsandremainingingredients;process1minuteoruntilsmooth.Coverandstoreinrefrigeratorforupto1week.Yield:12servings(servingsize:about2tablespoons).CALORIES73;FAT5.9g(sat0.8g,mono4.4g,poly0.5g);PROTEIN1.4g;CARB4.7g;FIBER1.4g;CHOL0mg;IRON0.5mg;SODIUM46mg;CALC12mg
ItalianSausageCalzones4-ingredient
Callthesequick,family-friendlypiespizza-in-a-pocket.Sprinkleanyvegetabletoppingforpizza—onion,peppers,ormushrooms—onthefillingbeforebaking.Addasalad,anddinner’scomplete.Prep:10minutes•Cook:21minutes•Other:5minutes
2(4.5-ounce)hotturkeyItaliansausagelinks
1(13.8-ounce)canrefrigeratedpizzacrustdough1/2cupfire-roastedtomato-and-garlicpastasauce
1cup(4ounces)shreddedreduced-fatItaliancheeseblend
Cookingspray
1.Preheatovento450°.
2.Removecasingsfromsausage.Cooksausageinalargenonstickskilletovermedium-highheatuntilbrowned,stirringtocrumble.Drainwell.
3.Placedoughonalightlyflouredsurface;dividedoughinto6equalportions.Rolleachportionintoa6-inchcircle.Spreadabout1tablespoonpastasauceovereachcircle,leavinga1/4-inchborder.Arrangesausageevenlyoverhalfofeachcircle;topevenlywithcheese.Foldotherhalfofdoughoverfilling;pressedgestogetherwithaforktoseal.
4.Placecalzonesonabakingsheetcoatedwithcookingspray.Coatcalzoneswithcookingspray.
5.Bakeat450ºfor15minutesoruntilgoldenbrown.Removefromoven.Letstand5minutesbeforeserving.Yield:6servings(servingsize:1calzone).
CALORIES292;FAT9.3g(sat3.9g,mono3.1g,poly2.2g);PROTEIN18g;CARB33.5g;FIBER0.3g;CHOL46mg;IRON2.6mg;SODIUM928mg;CALC142mg
servewith
ChoppedSaladwithCreamyDillDressingPrep:5minutes
1smallgarlicclove1/4cupfat-freecottagecheese
2tablespoonsfat-freemilk
1tablespoonlightmayonnaise
2teaspoonswhitewinevinegar1/4teaspoonfreshlygroundblackpepper
1/8teaspoonsalt
1tablespoonchoppedfreshdill
4cupschoppedromainelettuce
1cuphalvedgrapetomatoes
1.Dropgarlicthroughfoodchutewithfoodprocessoron.Processuntilminced.Addcottagecheeseandnext5ingredients.Processuntilsmooth.Stirindill.
2.Combinelettuceandtomatoesinamediumbowl;adddressing,tossingtocoat.Yield:6servings(servingsize:about3/4cup).
CALORIES28;FAT0.9g(sat0.1g,mono0.2g,poly0.5g);PROTEIN2g;CARB3.3g;FIBER1.0g;CHOL1mg;IRON0.3mg;SODIUM108mg;CALC26mg
BuffaloChickenSaladSandwichesRotisseriechickenisacook’sbestfriend.Inthisvariationofchickensalad,wegaveitthe“wings”treatmentcompletewithhotsauce,bluecheese,andcelery.Weused1tablespoonhotsauceforamediumkick—adjustupordowndependingonyourheatpreference.Prep:8minutes1/2cuplow-fatmayonnaisedressing
3tablespoonscrumbledbluecheese
1tablespoonhotsauce(suchasFrank’s)1/4teaspoonfreshlygroundblackpepper
2cupsshreddedskinless,bonelessrotisseriechickenbreast3/4cupchoppedcelery
5romainelettuceleaves
5(1/4-inch-thick)slicestomato
5(1.8-ounce)white-wheathamburgerbuns
1.Combinefirst4ingredientsinamediumbowl.Addchickenandcelery,tossingtocoat.Place1lettuceleaf,1tomatoslice,and1/2cupchickenmixtureonbottomhalfofeachbun.Placeremainingbunhalvesontop.Yield:5servings(servingsize:1sandwich).CALORIES246;FAT7.3g(sat2.1g,mono1.8g,poly3.3g);PROTEIN24g;CARB26.6g;FIBER5.8g;CHOL51mg;IRON0.8mg;SODIUM693mg;CALC354mg
servewith
Two-PotatoPepperedFriesPrep:3minutes•Cook:20minutes
11/4cupsfrozenYukonGoldfrieswithseasalt(suchasAlexia)
11/4cupsfrozensweetpotatofries(suchasAlexia)
Oliveoil–flavoredcookingspray
1tablespoongratedParmesancheese
1teaspoonfreshlygroundmixedpeppercorns
1.Preheatovento450°.
2.Placefriesonalargerimmedbakingsheet;coatheavilywithcookingspray.Combinecheeseandpepper.Sprinklecheesemixtureoverfries;tosswell.
3.Bakeat450°for15minutes.Stir,andbakeanadditional5minutesoruntilfriesarelightlybrowned.Yield:5servings(servingsize:1/2cup).
CALORIES110;FAT4g(sat0.4g,mono2.6g,poly0.8g);PROTEIN2.1g;CARB17g;FIBER1.9g;CHOL1mg;IRON0.7mg;SODIUM143mg;CALC35mg
GreekChickenSandwichwithLemon-FetaSpread
10-minute
Oregano,lemon,andfetacheesebrightentheflavorofdeli-convenientchickeninthisquickGreek-themedsandwich.Prep:10minutes
Lemon-FetaSpread
4(1.5-ounce)whole-grainwhitesandwichthins(suchasArnold)
2cupsbaggedbabyspinachleaves
8ouncesthinlyslicedlemonpepperroastedchickenbreast(suchasBoar’sHead)1/4cupthinlyslicedredonion
1.PrepareLemon-FetaSpread.
2.Spread2tablespoonsLemon-FetaSpreadevenlyoncutsidesofsandwichthins.Layerspinach,chicken,andonionevenlyonbottomsofsandwichthins.Topwithsandwichthintops.Yield:4servings(servingsize:1sandwich).CALORIES227;FAT7.4g(sat1.1g,mono3.6g,poly2.6g);PROTEIN18.9g;CARB24.9g;FIBER5.7g;CHOL37mg;IRON1.9mg;SODIUM782mg;CALC81mg
Lemon-FetaSpreadPrep:5minutes1/4cupcanolamayonnaise
3tablespoonscrumbledreduced-fatfetacheese
2teaspoonsgratedlemonrind
1teaspoonmincedfreshoregano1/2teaspoonfreshlygroundblackpepper
1.Combineallingredientsinasmallbowl.Yield:1/2cup(servingsize:2tablespoons).
CALORIES60;FAT5.4g(sat0.8g,mono2.9g,poly1.6g);PROTEIN1.4g;CARB0.6g;FIBER0.3g;CHOL2mg;IRON0mg;SODIUM178mg;CALC19mg
fixitfasterShave5minutesoffyourpreptimesimplybyspreadingthesandwichthinswith2tablespoonsoflightmayonnaise.
LemongrassChickenLettuceWrapsWhatgivesthiswrapitscharmisthefactthatit’sasandwichandasaladrolledupintoaconvenient,hand-heldpackage.Ifyouwanttomakealunch-boxversion,packthelettuce,peanuts,andcilantroseparatefromthefillingandassembleatlunchtime.Prep:9minutes
3cupsshreddedcookedchickenbreast
1cupmatchstick-cutcarrots
LemongrassVinaigrette
12Bostonlettuceleaves1/4cupchoppeddry-roastedpeanuts
Freshcilantroleaves(optional)
1.Combinefirst3ingredientsinamediumbowl.Dividemixtureevenlyamonglettuceleaves.Sprinklewithpeanutsand,ifdesired,cilantroleaves.Yield:4servings(servingsize:3wraps).CALORIES249;FAT9.6g(sat1.9g,mono4.5g,poly3g);PROTEIN34.9g;CARB5.2g;FIBER1.2g;CHOL89mg;IRON1.6mg;SODIUM403mg;CALC34mg
LemongrassVinaigrettePrep:5minutes
2tablespoonsfreshlimejuice
1tablespoonlemongrasspaste(suchasGourmetGarden)
1tablespoonchoppedfreshcilantro
2teaspoonscanolaoil
2teaspoonsfishsauce
1teaspoonlower-sodiumsoysauce
2garliccloves,minced
1.Combineallingredientsinasmallbowl.Yield:1/3cup(servingsize:about1tablespoon).CALORIES29;FAT2.7g(sat0.3g,mono1.3g,poly1g);PROTEIN0.3g;CARB1.8g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM272mg;CALC3mg
ingredientspotlight
Lemongrasspasteisagroundaromaticherbwithafreshlemonytaste.Itcontainscitral,aningredientfoundinlemonpeel.Thatessentialoilgiveslemongrassitsprizedlemontasteandfragrance.LemongrasspasteisusedinAsiandishestoflavorsauces,soups,andcurries.
MegaCrostiniChickenSandwichesCuttheciabattaonasharpdiagonalforthesebig,open-facedchickensandwiches.Apesto-lacedmayonnaiserampsuptheflavorofthisheartysandwich.Prep:6minutes•Cook:1minute
4(1-ounce)slicesdiagonallycutciabatta,toasted
Oliveoil–flavoredcookingspray
PestoMayo
8ouncesthinlyslicedlower-sodiumdelichicken(suchasBoar’sHeadEverRoast)
2(6-ounce)ripetomatoes,cutinto4sliceseach1/2cupalfalfasprouts
1.Lightlycoatciabattasliceswithcookingspray;spreadPestoMayoevenlyon1sideofeachslice.Placechickenevenlyoverpesto.Topevenlywithtomatoslicesandsprouts.Yield:4servings(servingsize:1sandwich).CALORIES208;FAT8.1g(sat1.6g,mono3.3g,poly3.2g);PROTEIN16.9g;CARB21.4g;FIBER1.6g;CHOL34mg;IRON1.7mg;SODIUM795mg;CALC14mg
PestoMayoPrep:2minutes
3tablespoonslightmayonnaise
1tablespooncommercialpesto(suchasAlessi)1/4teaspoongroundredpepper
1.Combineallingredientsinasmallbowl.Coverandchill.Yield:1/4cup(servingsize:1tablespoon).CALORIES60;FAT6g(sat1.3g,mono1.9g,poly2.7g);PROTEIN0.3g;CARB1.5g;FIBER0g;CHOL4mg;IRON0.1mg;SODIUM151mg;CALC4mg
ShavedChicken,Apple,andCheddarSandwicheswithBasilMayoShardsofcrispapplesandslicedcheddarcheesebalancesweetnesswithbiteinthisflavorfulchickensandwich.Havethedelishavethechickenintopaper-thinslices.Prep:5minutes•Cook:8minutes
4(1.5-ounce)frozenfocacciarollswithAsiagoandParmesancheese(suchasAlexia)
BasilMayo
6ouncesshaveddelimaple-glazedroastedchickenbreast(suchasBoar’sHead)
1mediumGrannySmithapple,thinlysliced
4(0.7-ounce)slicesreduced-fatsharpcheddarcheese
1.Bakefocacciaaccordingtopackagedirections.Cutrollshorizontallyinhalf.
2.PrepareBasilMayo.Spread1tablespoonBasilMayoevenlyovercutsidesofbreadhalves.
3.Layerrollbottomsevenlywithchickenandapple;topwithcheeseandrolltops.Yield:4servings(servingsize:1sandwich).CALORIES266;FAT8.1g(sat3.1g,mono2.1g,poly2.9g);PROTEIN19.2g;CARB31.1g;FIBER1.7g;CHOL40mg;IRON0.9mg;SODIUM788mg;CALC175mg
BasilMayoPrep:3minutes1/4cuplow-fatmayonnaisedressing
11/2tablespoonschoppedfreshbasil
1teaspoonDijonmustard1/2teaspoonfreshlygroundpepper
1.Combineallingredientsinasmallbowl.Yield:1/3cup(servingsize:1tablespoon).
CALORIES17;FAT1g(sat0g,mono0.2g,poly0.8g);PROTEIN0.1g;CARB2.5g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM160mg;CALC3mg
CaliforniaSmokedChickenSandwichesThisCaliforniafavoritebeginswithpulledchickenandendswithasmokypaprikaaioli.Inbetweenarecreamyavocadoandtomatoslices.Ifthechickenisalreadysmoky,useregularpaprikaintheaioli.Prep:5minutes•Cook:5minutes
12(0.7-ounce)slicessourdoughbread
SmokedPaprikaAioli
6(1/4-inch-thick)slicestomato
2cupspulledskinlesssmokedchicken
1mediumavocado,cutinto12slices
1.Toastbread.Whilebreadtoasts,prepareSmokedPaprikaAioli.
2.Spreadaiolievenlyon6breadslices.Layertomato,chicken,andavocadooveraioli.Topwithremainingbreadslices.Yield:6servings(servingsize:1sandwich).CALORIES263;FAT8.5g(sat1.8g,mono3.6g,poly2.9g);PROTEIN19.9g;CARB25.8g;FIBER2.5g;CHOL42mg;IRON2.3mg;SODIUM356mg;CALC32mg
SmokedPaprikaAioliPrep:5minutes
3tablespoonslightmayonnaise
1tablespoonfinelychoppedgreenonions
1teaspoonsmokedpaprika
1/2teaspoongratedlemonrind
1garlicclove,minced
1.Combineallingredientsinasmallbowl,stirringwithawhisk.Coverandchilluntilreadytoserve.Yield:1/4cup(servingsize:2teaspoons).
CALORIES30;FAT2.5g(sat0.4g,mono0.4g,poly1.6g);PROTEIN0.1g;CARB0.9g;FIBER0.1g;CHOL3mg;IRON0mg;SODIUM60mg;CALC2mg
ItalianGrilledCheeseSandwichesThisAmericanclassicborrowstheflavorsofItaly.Sun-driedtomatoes,freshbasil,andfontinacheeseperkupthischeesesandwichthatcanbepreparedinapaninigrilloronagriddlelikeatraditionalgrilledcheese.Prep:2minutes•Cook:7minutes
2ouncesthinlyslicedpancetta
8(0.8-ounce)slicesChicagoItalianbread1/4teaspoonfreshlygroundblackpepper
4(3/4-ounce)slicesfontinacheese
13/4ounceslargesun-driedtomatoes,packedwithoutoil(about12)
8largefreshbasilleaves
Oliveoil–flavoredcookingspray
1.Preheatpaninigrill.
2.Cookpancettainalargenonstickskilletovermedium-highheat5minutes,turningoften,untilcrisp.Removepancettafrompan.Drainonpapertowels.
3.Sprinkle4breadslicesevenlywithpepper;topevenlywithpancetta,cheeseslices,tomatoes,andbasilleaves.Topsandwicheswithremainingbreadslices.Coatoutsidesofsandwicheswithcookingspray.
4.Placesandwichesonpaninigrill;cook2minutesoruntilgoldenbrownandcheesemelts.Cutsandwichesinhalf,ifdesired.Yield:4servings(servingsize:1sandwich).CALORIES274;FAT13.1g(sat6.5g,mono4.6g,poly2.1g);PROTEIN12.4g;CARB26.5g;FIBER2g;CHOL35mg;
IRON2mg;SODIUM794mg;CALC161mg
servewith
WatermelonSaladPrep:5minutes
1tablespoonwhitebalsamicvinegar
2teaspoonsextra-virginoliveoil
1teaspoonhoney1/4teaspoonfreshlygroundblackpepper
1shallot,minced
4cupsbabyarugula
2cupscubedwatermelon1/4cup(1ounce)crumbledreduced-fatfetacheese
1.Combinefirst5ingredientsinalargebowl.Addarugulaandwatermelon;tossgentlytocoat.Dividewatermelonmixtureevenlyamong4plates.Sprinkleeachservingwith1tablespooncheese.Yield:4servings(servingsize:11/2cupssaladand1tablespooncheese).CALORIES79;FAT3.5g(sat1g,mono2g,poly0.5g);PROTEIN2.6g;CARB10.7g;FIBER0.8g;CHOL2mg;IRON0.6mg;SODIUM105mg;CALC57mg
HotTurkeyandStrawberrySandwiches4-ingredient
10-minute
Juicystrawberriesdressupthischeesyhotturkeysandwich.Andtheflavormixdoesn’tstopthere.Allthatgoodnessissandwichedbetweencinnamon-raisinbreadforaperfectpairingwithMintLimeade.Prep:6minutes•Cook:4minutes
8(1-ounce)sliceswhole-wheatcinnamon-raisinbread(suchasPepperidgeFarm)1/2cup(4ounces)tub-style1/3-less-fatcreamcheese
8ouncesthinlysliced47%lower-sodiumskinlessturkey(suchasBoar’sHead)
8largestrawberries
1.Preheatbroiler.
2.Placebreadslicesonabakingsheet;spreadeachslicewith1tablespooncreamcheese.Place2ouncesturkeyovercreamcheeseoneachof4slices.Broil4minutesoruntilcreamcheesemeltsandturkeyisthoroughlyheated.
3.Sliceandplace2strawberriesoverturkeyoneachsandwichhalf.Topwithremainingbreadslices,cheesesidesdown.
4.Cutsandwichesinhalf,andserveimmediately.Yield:4servings(servingsize:1sandwich).CALORIES263;FAT8.2g(sat4.2g,mono3g,poly1g);PROTEIN19.9g;CARB23.2g;FIBER3.7g;CHOL41mg;IRON2.2mg;SODIUM628mg;CALC62mg
servewith
MintLimeadePrep:4minutes
4cupswater,divided1/3cupsugar
1/4cupfreshmintleaves
1lime,cutintoquarters
Icecubes
Mintleaves(optional)
1.Place2cupswaterandnext3ingredientsinablender;process1minuteoruntilmixtureispureed.Pourlimemixturethroughasieveintoalargepitcher.Stirinremaining2cupswater.Pourlimeadeovericecubesinglasses,and,ifdesired,garnishwithmintleaves.Yield:4servings(servingsize:about1cup).CALORIES71;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.1g;CARB18.7g;FIBER0.6g;CHOL0mg;IRON0.1mg;SODIUM1mg;CALC4mg
GrilledChickenSausageswithCarawaySlawToastingthecarawayseedsreleasestheiraromaticoilsandrevsuptheflavorofthecolorfulslawintheseupdatedhotdogs.Prep:7minutes•Cook:6minutes
1(12-ounce)packagechickenapplesausage(suchasAlFresco)
Cookingspray
4(1.7-ounce)bakery-stylehotdogbuns
CarawaySlaw
1.Preheatgrill.
2.Placesausagesongrillrackcoatedwithcookingspray.Grill6minutesoruntilsausagesreachdesireddegreeofdoneness,turningonce.Duringlastminuteofgrilling,openbunsandplace,cutsidesdown,ongrillrack.Toast1minute.
3.Whilesausagescook,prepareslaw.
4.Dividesausagesevenlyamongbuns.Topsausagesevenlywithslaw.Yield:4servings(servingsize:1sandwich).CALORIES340;FAT12.8g(sat2.4g,mono5.3g,poly5g);PROTEIN19.7g;CARB36.8g;FIBER1g;CHOL88mg;IRON2.3mg;SODIUM740mg;CALC16mg
CarawaySlawPrep:6minutes•Cook:1minute
1teaspooncarawayseeds
1tablespoonchoppedfreshparsley
2tablespoonslightmayonnaise
2teaspoonscidervinegar1/2teaspoonsugar
1cupthinlyslicedredcabbage
1cuppackagedangelhairslaw
1.Cookcarawayseedsinasmallskilletovermedium-highheat,stirringconstantly,1to2minutesoruntilfragrant.Combineseeds,parsley,andnext3ingredientsinamediumbowl.Addcabbageandslaw,tossingtocoat.Coverandchilluntilreadytoserve.Yield:4servings(servingsize:1/2cup).
CALORIES41;FAT2.6g(sat0.4g,mono0.6g,poly1.5g);PROTEIN0.7g;CARB4g;FIBER1g;CHOL3mg;IRON0.3mg;SODIUM70mg;CALC16mg
Salads
CandiedBalsamicTomatoesandMozzarellaSalad
MediterraneanPastaSalad
AntipastoSalad
Chickpea,Feta,andOrzoSalad
Tuna–PitaChipPanzanella
CrabSaladwithButtermilkDressing
GrilledShrimpwithFennel-OrangeSalad
GreekShrimpSalad
TropicalShrimpSalad
ChipotleTacoSalad
“BlackandBlue”SteakSalad
GrilledPorkTenderloinSaladwithMaple-BaconVinaigrette
Tarragon-ChickenQuinoaSalad
CurriedChickenandBroccoliSalad
ChickenCaesar
AsianSobaNoodleSalad
ChickenEdamameSaladwithWasabiVinaigrette
BlueberrySpinachSaladwithGrilledChicken
Turkey–BlueCheeseSalad
Turkey-CranberrySalad
CandiedBalsamicTomatoesandMozzarellaSaladSucculentgrapetomatoesarekissedwithsugar,splashedwithtangybalsamicvinegar,andfinishedwithmozzarellaandfreshbasil.Tryanycombinationofcolorfultomatoeswhenthey’reinseason.Prep:4minutes•Cook:8minutes
Cookingspray
4cupsgrapetomatoes
1teaspoonsugar1/4teaspoonsalt
1/4teaspoonpepper
1tablespoonbalsamicvinegar
4ouncesfreshmozzarellacheese,drainedandcutintosmallpieces1/4cupsmallfreshbasilleaves,torn
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addtomatoestopan;cook5minutesoruntiltomatoesreleasejuices.Sprinklewithsugar,salt,andpepper;cook2minutes.Drizzlewithvinegar;cook30secondsorjustuntilvinegarevaporates.
2.Transfertomatomixturetoaservingbowl.Addmozzarellaandbasil;toss.Yield:2servings(servingsize:about11/3cups).
CALORIES233;FAT12.2g(sat8.1g,mono3.5g,poly0.6g);PROTEIN12.3g;CARB17.1g;FIBER4.3g;CHOL45mg;IRON0.6mg;SODIUM388mg;CALC384mg
servewith
Garlic-PepperToastsPrep:1minute•Cook:5minutes
1largegarlicclove,halved
4(1-ounce)slicesciabattabread
Oliveoil–flavoredcookingspray1/4teaspooncrushedredpepper
1.Preheatovento450°.
2.Rubcutsidesofgarlicover1sideofeachbreadslice.Placebreadonabakingsheet.Coatbreadwithcookingspray;sprinkleevenlywithpepper.Bakeat450°for5minutesoruntiltoasted.Yield:2servings(servingsize:2toasts).CALORIES166;FAT2.9g(sat0.3g,mono2.2g,poly0.4g);PROTEIN5.1g;CARB31.5g;FIBER1.1g;CHOL0mg;IRON1.8mg;SODIUM388mg;CALC3mg
MediterraneanPastaSaladWhowouldguessthatthisheartyProvençal-inspiredpastasaladhaslessthan15gramsoffatperserving?It’sstuddedwithsun-driedtomatoesanddrizzledwithatapenade-spikedvinaigrette.Prep:6minutes•Cook:10minutes
8ouncesuncookedmultigrainfarfalle(bowtiepasta;suchasBarillaPlus)
Olive-ParmesanVinaigrette
1cupchoppedzucchini(about1medium)1/2cupjulienne-cutsun-driedtomatoes,packedwithoutoil
Freshbasilleaves(optional)
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Whilepastacooks,prepareOlive-ParmesanVinaigrette.Addzucchinitopastaduringthelast1to2minutesofcooktime.Drain.Rinsepastamixtureundercoldwater;drainandplaceinalargebowl.Addtomatoes;drizzlewithOlive-ParmesanVinaigrette,tossingtocoat.Garnishwithbasil,ifdesired,andserveimmediately.Yield:6servings(servingsize:1cup).CALORIES247;FAT8.1g(sat1.7g,mono4.5g,poly1.7g);PROTEIN10.4g;CARB33.1g;FIBER5.1g;CHOL3mg;IRON2.7mg;SODIUM245mg;CALC100mg
Olive-ParmesanVinaigrettePrep:4minutes1/4cup(1ounce)gratedfreshParmesancheese
1/4cupredwinevinegar
1/4cupolivetapenade
1tablespoonextra-virginoliveoil
1teaspoonDijonmustard1/4teaspoonfreshlygroundblackpepper
1.Placeallingredientsinablender;processuntilsmooth.Coverandrefrigerateuntilreadytoserve.Yield:6servings(servingsize:2tablespoons).CALORIES73;FAT6.7g(sat1.7g,mono4.1g,poly0.8g);PROTEIN2.7g;CARB0.9g;FIBER0.7g;CHOL3mg;IRON0.5mg;SODIUM204mg;CALC81mg
AntipastoSaladHere’samake-aheadsaladthatjustgoteveneasier.Justtosstogetheralltheingredientsandserve.Ortossit,chillit,andrelax.Thelongeritchills,thebetterittastes.Prep:3minutes•Cook:12minutes
1(9-ounce)packagefreshlight4-cheeseravioli1/2cupfat-freebalsamicvinaigrette
1/4cupslicedripeolives
1/4cupfreshbasilleaves
2tablespoonschoppeddrainedoil-packedsun-driedtomatohalves
1(14-ounce)canquarteredartichokehearts,drained
Freshlygroundblackpepper(optional)
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat;drain.
2.Combinecookedpasta,vinaigrette,andremainingingredientsinalargebowl.Garnishwithblackpepper,ifdesired.Serveimmediately.Yield:4servings(servingsize:11/4cups).CALORIES232;FAT4.3g(sat1.6g,mono1.9g,poly0.8g);PROTEIN10.5g;CARB38.7g;FIBER2.8g;CHOL25mg;IRON2.3mg;SODIUM871mg;CALC86mg
fixitfaster
Slicingfresholivescanbealittletime-consuming.Tomakethisrecipeevenfaster,considerpurchasingcannedslicedolivesinstead.
Chickpea,Feta,andOrzoSaladThisMediterranean-stylesaladcombinesthechewytextureofchickpeaswiththetangyflavoroffeta.Choppedtomatoaddsapopofcolor.Prep:7minutes•Cook:10minutes
1cupuncookedorzo(rice-shapedpasta)
Cucumber-ThymeRelish
1cuprefrigeratedprechoppedtomato
1(16-ounce)canchickpeas(garbanzobeans),rinsedanddrained1/4teaspoonsalt
1/3cup(1.3ounces)crumbledfetacheesewithbasilandsun-driedtomatoes
1.Cookpastaaccordingtopackagedirections;drainandrinseundercoldwater.Drainwell.Whilepastacooks,prepareCucumber-ThymeRelish.
2.Combinetomatoandchickpeasinalargebowl,tossinggently;stirinpasta,salt,andCucumber-ThymeRelish.Addfetacheese;tossgently.Yield:4servings(servingsize:11/2cups).
CALORIES294;FAT7.7g(sat1.6g,mono4.2g,poly1.9g);PROTEIN10.6g;CARB46.6g;FIBER5.3g;CHOL7mg;IRON1.3mg;SODIUM488mg;CALC60mg
Cucumber-ThymeRelishPrep:4minutes
11/2tablespoonsfreshlemonjuice
1tablespoonextra-virginoliveoil1/2cupchoppedEnglishcucumber
2tablespoonsfinelychoppedredonion
1tablespoonfreshthymeleaves1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Combinelemonjuiceandoliveoilinamediumbowl,stirringwithawhisk.Stirincucumberandremainingingredients.Yield:2/3cup(servingsize:about3tablespoons).
CALORIES37;FAT3.5g(sat0.5g,mono2.5g,poly0.5g);PROTEIN0.2g;CARB1.6g;FIBER0.3g;CHOL0mg;IRON0.2mg;SODIUM146mg;CALC7mg
ingredientspotlight
Orzoisatinyrice-shapedpasta.Itisperfectinsoupsandsaladsandcooksinaflash.Itisavailableinbothshort,plump“grains”andlong,thin“grains.”
Tuna–PitaChipPanzanella10-minute
WeborrowedtheideaofthetraditionalItalianbreadsaladandsubstitutedpitachipsforthissalad.It’sbesttossedandeatenrightawaytoenjoythecrunch.Prep:4minutes
3cupsplainpitachips,coarselybroken
11/2cupschoppedcucumber(about1large)
1/2cupchoppedredonion(about1small)
1/4cuppittedkalamataolives,coarselychopped
1(12-ounce)canalbacoretunainwater,drainedandflakedintolargechunks1/4cuplightbalsamicvinaigrette(suchasKraft)
1/4cuptornfreshmintleaves
1/4teaspoonfreshlygroundblackpepper
1.Combinefirst5ingredientsinabowl;tossgently.Drizzlewithvinaigrette;toss.Sprinklewithmintleavesandpepper;tosswell.Serveimmediately.Yield:6servings(servingsize:11/2cups).
CALORIES165;FAT5.8g(sat0.5g,mono4g,poly1.2g);PROTEIN11.9g;CARB16.8g;FIBER1.9g;CHOL16mg;IRON0.4mg;SODIUM475mg;CALC14mg
servewith
SaltandPepperTomatoesPrep:3minutes
2medium-sizedredtomatoes,eachcutinto5slices(about3/4pound)
2medium-sizedyellowtomatoes,eachcutinto4slices(about9ounces)1/4cup(1ounce)crumbledreduced-fatfetacheese
1/4teaspoonfreshlygroundblackpepper
1/8teaspoonsalt
1.Alternatelyoverlaptomatoslicesonaplatter;sprinklewithcheese,pepper,andsalt.Coverandchilluntilreadytoserve.Yield:6servings(servingsize:3tomatoslicesand2teaspoonscheese).CALORIES30;FAT0.9g(sat0.5g,mono0.2g,poly0.1g);PROTEIN2.1g;CARB4.3g;FIBER1.2g;CHOL1mg;IRON0.5mg;SODIUM133mg;CALC24mg
PanzanellaisanItalianbreadsaladthat’spopularinthesummermonths.Traditionally,therecipecallsforsoakingdenselytextured,day-oldbreadinwaterandthensqueezingitout,givingitthenameof“leftoversalad.”Swapoutthepitachipsfor3cupsofcubedItalianloafbreadforamoreauthenticdish.
CrabSaladwithButtermilkDressing4-ingredient—10-minute
Noneedtoproceedwithcautionforthiscreamyseafoodsaladbecauselow-fatbuttermilkprovidesthecreaminess.Lemonzestaddsplentyofzing.Prep:7minutes
ButtermilkDressing
1poundjumbolumpcrabmeat,drainedandshellpiecesremoved
4largeBibblettuceleaves
2cupsmulticoloredcherrytomatoes(about12ounces),quartered
1.PrepareButtermilkDressing.
2.Combinecrabmeatanddressing;tosswell.Placealettuceleafoneachof4plates.Spoonabout2/3cupcrabsaladoneachlettuceleaf;sprinkle1/2cuptomatoesovereachsalad.Yield:4servings(servingsize:1salad).CALORIES129;FAT3.6g(sat1.5g,mono0.9g,poly1.1g);PROTEIN18.7g;CARB7.3g;FIBER1.1g;CHOL108mg;IRON1.4mg;SODIUM498mg;CALC90mg
ButtermilkDressingPrep:4minutes1/2cuplow-fatbuttermilk
1/4cuplightsourcream
2teaspoonsgratedlemonrind
1teaspoonchoppedfreshdill1/4teaspoonfreshlygroundblackpepper
1/8teaspoonsalt
1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:4servings(servingsize:3tablespoons).CALORIES31;FAT1.3g(sat0.9g,mono0.2g,poly0.1g);PROTEIN1.6g;CARB3.7g;FIBER0.1g;CHOL6mg;IRON0mg;SODIUM120mg;CALC38mg
Changeouttheflavorofthedressingwithaquickswitchofmintforthedill.Oneteaspoonofmintbringsoutthecitrusy,zestyflavorofthisseafoodspecialty.
GrilledShrimpwithFennel-OrangeSaladTheshrimpandsaladaredeliciousenoughtoservealone,butwhowantsaone-dimensionalsalad?We’vecombinedthemandaddedafinalsprinkleofParmigiano-Reggianocheeseshards.Prep:13minutes•Cook:5minutes
Fennel-OrangeSalad
1tablespoonbrownsugar
1tablespoonoliveoil1/4teaspoonfreshlygroundblackpepper
1/8teaspoonkoshersalt
11/2poundspeeledanddeveinedlargeshrimp
Cookingspray
Parmigiano-Reggianocheeseshards(optional)
1.Preheatgrill.
2.PrepareFennel-OrangeSalad.Placereserved3tablespoonsjuicefromsectioningorangesinamediumbowl.Stirinbrownsugarandnext3ingredients;addshrimp,tossingwelltocoat.
3.Removeshrimpfromorangejuicemixture,andplaceinagrilltoppercoatedwithcookingspray.Placetopperongrillrack.Grill5minutesoruntilshrimpreachdesireddegreeofdoneness,turningoncewithaspatula.ServegrilledshrimpoverFennel-OrangeSalad.Garnishwithcheeseshards,ifdesired.Yield:4servings(servingsize:11/2cupssaladand7to8shrimp).
CALORIES363;FAT13g(sat2.1g,mono8.2g,poly2.5g);PROTEIN37g;CARB25g;FIBER5.6g;CHOL259mg;IRON5.3mg;SODIUM677mg;CALC188mg
Fennel-OrangeSaladPrep:7minutes
2naveloranges
2tablespoonswhitewinevinegar
1tablespoonoliveoil1/2teaspoonfreshlygroundblackpepper
1/4teaspoonkoshersalt
2mediumfennelbulbs,thinlysliced1/2cupslicedredonion
1/3cuppittedkalamataolives,halved
Fennelfronds(optional)
1.Peelandsectionorangesoveralargebowl;squeezemembranestoextractjuice.IfpreparingGrilledShrimp(above),reserve3tablespoonsjuice.Gentlystirvinegarandnext3ingredientsintoorangesectionsandremainingjuiceinbowl.Addfennel,onion,andolives;tossgently.Garnishwithfennelfronds,ifdesired.Yield:4servings(servingsize:11/2cups).
CALORIES140;FAT6.7g(sat0.8g,mono5g,poly0.7g);PROTEIN2.5g;CARB20g;FIBER5.6g;CHOL0mg;IRON1.1mg;SODIUM365mg;CALC96mg
fixitfasterAnindoorgrillorthebroilerisaquick-prepoptiontogrillingoutdoors.
GreekShrimpSaladTheGreekFetaDressingforthisshrimpsaladdoesdoubledutyasbothadressingandaquick-soakmarinade.Prep:6minutes•Cook:6minutes
GreekFetaDressing,divided
1poundpeeledanddeveinedmediumshrimp
8cupscoarselychoppedromainelettuce
11/2cupshalvedcherrytomatoes
1cupchoppedEnglishcucumber
1.PrepareGreekFetaDressing.Combineshrimpand1/4cupGreekFetaDressinginabowl.Heatalargenonstickskilletovermedium-highheat.Addshrimpmixture;cook,stirringoften,5minutesoruntildesireddegreeofdoneness.
2.Whileshrimpcooks,place2cupslettuceoneachof4plates;topevenlywithtomatoandcucumber.
3.Spoonshrimpmixtureevenlyoversalads,anddrizzlewithremainingdressing.Serveimmediately.Yield:4servings(servingsize:2cupslettuce,6tablespoonstomato,1/4cupcucumber,2/3cupshrimpmixture,and3tablespoonsdressing).
CALORIES288;FAT16.1g(sat4.2g,mono8.8g,poly2.9g);PROTEIN27.1g;CARB8.7g;FIBER3.2g;CHOL185mg;IRON4.4mg;SODIUM634mg;CALC175mg
GreekFetaDressingPrep:3minutes
1/2cup(2ounces)finelycrumbledfetacheese
1/2cupredwinevinegar
2tablespoonssalt-freedriedherb–Greekseasoning(suchasMcCormick)
3tablespoonsextra-virginoliveoil1/2teaspoonsalt
1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:5servings(servingsize:3tablespoons).CALORIES107;FAT10.8g(sat2.9g,mono6.6g,poly1.3g);PROTEIN1.6g;CARB0.5g;FIBER0g;CHOL10mg;IRON0.2mg;SODIUM361mg;CALC58mg
Don’thaveshrimp?Makeaneasysubwithchickentenderloinscutinto1-inchpieces.Thepluses:price,availability,andeaseofpreparation.
TropicalShrimpSalad4-ingredient—10-minute
Astress-freeshrimpdinner?Definitely.Inunder10minutes?Youbet.Justreachforcookedshrimp,anddress,toss,andenjoy!Prep:7minutes
SpicyGingerDressing
11/2poundslargeshrimp,cooked,peeled,andcoarselychopped
11/4cupscoarselychoppedfreshpineapple
1/3cupslicedradishes(about5mediumradishes)
Bibblettuceleaves(optional)
1.PrepareSpicyGingerDressinginalargebowl.Addshrimp,pineapple,andradishes;tosswell.Drizzlewithdressing,andtosswell.ServeshrimpsaladonBibblettuceleaves,ifdesired.Yield:4servings(servingsize:1cup).CALORIES248;FAT5g(sat0.8g,mono1.2g,poly3g);PROTEIN34.9g;CARB14.7g;FIBER1.2g;CHOL259mg;IRON4.7mg;SODIUM665mg;CALC102mg
SpicyGingerDressingPrep:2minutes1/2cuplightsesame-gingerdressing(suchasNewman’sOwn)
1/4cupchoppedgreenonions
1tablespoonfreshlimejuice
1tablespoonchiligarlicsauce(suchasHokan)
1.Combineallingredients.Coverandchilluntilreadytoserve.Yield:4servings(servingsize:3tablespoons).CALORIES44;FAT2g(sat0g,mono0.5g,poly1.5g);PROTEIN0g;CARB6.8g;FIBER0.4g;CHOL0mg;IRON0.5mg;SODIUM410mg;CALC6mg
ChipotleTacoSalad10-minute
Smokychipotlesalsareplacessodium-ladentacoseasoningmixtoflavorthemeatinthispopularMexicansalad.Andit’sreadyinlessthan15minutes.Letthefiestabegin!Prep:3minutes•Cook:7minutes
1poundgroundsirloin
1cupchipotlesalsa(suchasMuirGlen),divided
2tablespoonswater1/4teaspoonsalt
6cupsshreddediceberglettuce
4cupsbakedtortillachips(suchasGuiltlessGourmet)
1cupchoppedtomato1/2cuplightsourcream
1/4cupslicedgreenonions(about2onions)
1cup(4ounces)preshreddedreduced-fat4-cheeseMexicanblendcheese
1.Cookbeefinalargenonstickskilletovermediumheatuntilbrowned;stirtocrumble.Stirin1/2cupsalsa,2tablespoonswater,andsalt;cook1minute.
2.Arrange11/2cupslettuceoneachof4plates;topeachservingwith1cuptortillachips,1/4cuptomato,2/3cupmeatmixture,2tablespoonssourcream,2tablespoonssalsa,1tablespoongreenonions,and1/4cupcheese.Yield:4servings(servingsize:1salad).
CALORIES400;FAT14.8g(sat7.3g,mono5.4g,poly2.1g);PROTEIN34.3g;CARB32g;FIBER3.8g;CHOL80mg;IRON3.1mg;SODIUM989mg;CALC227mg
servewith
Watermelon-LimeadeSparklerPrep:4minutes
2cupscubedwatermelon
2cupslime-flavoredsparklingwater1/4cupfrozenlimeadeconcentrate,thawed
Crushedice
4limewedges
1.Placewatermeloninafoodprocessor;processuntilsmooth.Pourintoalargepitcher.Add2cupssparklingwaterandlimeadeconcentrate,stirringuntilconcentratedissolves.Serveovercrushedicewithlimewedges.Yield:4servings(servingsize:1cupsparklerand1limewedge).CALORIES73;FAT0.1g(sat0g,mono0.03g,poly0.04g);PROTEIN0.5g;CARB18.9g;FIBER0.8g;CHOL0mg;IRON0.2mg;SODIUM6mg;CALC24mg
“BlackandBlue”SteakSaladOrdera“PittsburghRare,blackandblue”inanupscalesteakhouse,andyou’llgetasteakcharredontheoutsideandrareontheinside.Our“blackandblue”saladisavariationonthetheme.Here,flanksteak,grilledmedium-raresoit’stenderandjuicy,isteamedwithbluecheese,anexcellentcompaniontothisflavorfulbeefysalad.Prep:4minutes•Cook:12minutes•Other:8hoursand5minutes
2teaspoonsoliveoil
11/2teaspoons25%-less-sodiumMontrealsteakseasoning(suchasMcCormick)
1(3/4-pound)flanksteak,trimmed
Cookingspray
1(6.5-ounce)packagesweetbutterlettuceblendsaladgreens(suchasFreshExpress)1/3cupextra-virginoliveoilvinaigrette(suchasBolthouseFarmsClassicBalsamic)
3/4cup(3ounces)crumbledbluecheese
1.Ruboilandsprinklesteakseasoningonbothsidesofsteak.Placesteakinalargeheavy-dutyzip-topplasticbag;sealbag.Marinateinrefrigerator8hours.
2.Preheatgrill.
3.Removesteakfrombag.Placesteakongrillrackcoatedwithcookingspray.Grill6to8minutesoneachsideoruntildesireddegreeofdoneness.Removesteakfromgrill;coverandletstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.
4.Combinesaladgreensandvinaigretteinalargebowl,tossinggentlytocoat.Divide
saladevenlyamong4plates.Arrangesteakevenlyoversalads;sprinkleevenlywithbluecheese.Yield:4servings(servingsize:3ouncessteak,11/4cupssalad,and3tablespoonscheese).CALORIES240;FAT12.7g(sat6.4g,mono5.3g,poly1g);PROTEIN23.4g;CARB5.5g;FIBER0.5g;CHOL45mg;IRON2mg;SODIUM644mg;CALC146mg
servewith
BalsamicBerriesRomanoffPrep:3minutes
1cupquarteredsmallstrawberries
1cupblueberries
1cupraspberries
1tablespoonbottledbalsamicglaze1/4cuplightsourcream
1.Combinefirst4ingredientsinamediumbowl;letstand5minutes.Spoonberrymixtureevenlyinto4smallbowls.Topevenlywithsourcream.Yield:4servings(servingsize:3/4cupberrymixtureand1tablespoonsourcream).CALORIES75;FAT1.5g(sat0.8g,mono0.3g,poly0.3g);PROTEIN1.4g;CARB16g;FIBER3.7g;CHOL5mg;IRON0.5mg;SODIUM19mg;CALC17mg
GrilledPorkTenderloinSaladwithMaple-BaconVinaigrette4-ingredient
Enjoytheseasonalsplendorofpeachesinanewway.Theymakethecrossoverfromcobblertothegrillandstandnexttoporktenderloinatopaflourishofbabygreensdrizzledwithasweet-smokyvinaigrette.Prep:16minutes•Cook:20minutes•Other:10minutes
Maple-BaconVinaigrette
1(1-pound)porktenderloin,trimmed1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
6peaches,halvedandpitted
Cookingspray
12cupsmixedbabysaladgreens
1.PrepareMaple-BaconVinaigrette.
2.Preheatgrill.
3.Whilegrillheats,combine2tablespoonsMaple-BaconVinaigretteandporkinalargeheavy-dutyzip-topplasticbag;seal.Letstand10minutes.
4.Removeporkfromvinaigrette,discardingvinaigrette.Sprinkleporkwithsaltandpepper.Coatpeachhalveswithcookingspray.Placeporkandpeachhalvesongrillrack
coatedwithcookingspray.
5.Grillpork10minutesoneachsideoruntilathermometerregisters155°(slightlypink).Letporkstand5minutesbeforeslicing.Grillpeachhalves1to2minutesoneachside.Whileporkstands,cuteachpeachhalfinto4wedges.Cutporkinto1/2-inchslices.
6.Tosssaladgreenswith21/2tablespoonsMaple-BaconVinaigrette.Place2cupsgreensmixtureoneachof6plates;topevenlywithporkslicesandpeachwedges.DrizzleremainingMaple-BaconVinaigretteevenlyoversalads;sprinklewithreservedbacon.Yield:6servings(servingsize:2ouncespork,2cupssalad,and1peach).CALORIES286;FAT10.5g(sat3.4g,mono4.3g,poly2.6g);PROTEIN30.9g;CARB16.4g;FIBER1.1g;CHOL70mg;IRON2.1mg;SODIUM809mg;CALC241mg
Maple-BaconVinaigrettePrep:1minute•Cook:10minutes
3slicesapplewood-smokedbacon1/4cupmincedVidaliaorothersweetonion
1/4cupwhitewinevinegar
21/2tablespoonsmaplesyrup
2teaspoonsoliveoil1/4teaspoondrymustard
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan,reserving11/2teaspoonsdrippingsinpan;crumbleandsetbaconaside.Addoniontodrippingsinpan;sauté11/2minutes.Removefromheat;stirinvinegarandremainingingredients.Yield:6servings(servingsize:about11/2tablespoons).
CALORIES120;FAT2.5g(sat0.8g,mono1g,poly0.6g);PROTEIN21.8g;CARB1.3g;FIBER0.1g;CHOL60mg;IRON0.8mg;SODIUM252mg;CALC12mg
Tarragon-ChickenQuinoaSalad4-ingredient
Packedwithprotein,thiswhole-grainsaladcombinestenderrotisseriechickenandjuicygrapeswithanapple-yogurtdressing.GrannySmithappleslicesmakeagreataccompaniment.Prep:4minutes•Cook:18minutes
1cupuncookedquinoa
2cupswater
CreamyAppleDressing
2cupspulledrotisseriechicken
2cupshalvedredseedlessgrapes1/2teaspoonsalt
1.Placequinoainafinesieve.Rinsequinoaundercoldwateruntilwaterrunsclear;drainwell.
2.Combinequinoaand2cupswaterinamediumsaucepan;bringtoaboil.Cover,reduceheat,andsimmer15minutesoruntilgrainsaretranslucentandthegermhasspiraledoutfromeachgrain.Whilequinoacooks,prepareCreamyAppleDressing.Rinsequinoaundercoldwateruntilcool;drainwell.
3.Placequinoa,chicken,andgrapesinalargebowl.CombineCreamyAppleDressingandsalt,stirringwithawhisk;addtoquinoamixture,tossinguntilcoated.Serveimmediately,orcoverandrefrigerateuntilthoroughlychilled.Yield:6servings(servingsize:1cup).
CALORIES273;FAT6.1g(sat1.4g,mono3g,poly1.6g);PROTEIN20.6g;CARB35.4g;FIBER2.6g;CHOL41mg;IRON3.4mg;SODIUM444mg;CALC52mg
CreamyAppleDressingPrep:5minutes1/2cupplainlow-fatGreekyogurt
1GrannySmithapple,coredandquartered
1tablespoonoliveoil
1teaspoonfreshtarragon1/4teaspoonsalt
1/4teaspoonwhitepepper
1.Placeallingredientsablender;process1minuteoruntilappleispureed.Coverandchilluntilreadytoserve.Yield:6servings(servingsize:about3tablespoons).CALORIES54;FAT2.7g(sat0.6g,mono1.7g,poly0.3g);PROTEIN2g;CARB6.2g;FIBER0.4g;CHOL1mg;IRON0.1mg;SODIUM105mg;CALC23mg
CurriedChickenandBroccoliSaladIt’sallaboutthecrunchfromthecrispapplesandcrunchybroccolicoleslaw.Freshgingerandcurrydelivertheflavortothischickensalad.Serveoverredleaflettuce,ifdesired,withwhole-wheatcrackerstocompletethemeal.Prep:8minutes
Curry-YogurtDressing
3cupspulledrotisseriechicken
2cupschoppedFujiapple(2apples)1/2cupraisins
1(12-ounce)packagebroccolicoleslaw
1.PrepareCurry-YogurtDressinginalargebowl.Addchickenandremainingingredients;tosswell.Coverandchilluntilreadytoserve.Yield:6servings(servingsize:11/2cups).
CALORIES333;FAT3.9g(sat1.3g,mono1.6g,poly0.9g);PROTEIN39.7g;CARB34.5g;FIBER6g;CHOL89mg;IRON2.6mg;SODIUM505mg;CALC90mg
Curry-YogurtDressingPrep:4minutes3/4cupvanillafat-freeGreekyogurt
1tablespoonchoppedfreshcilantro
1tablespoongratedpeeledfreshginger
11/4teaspoonscurrypowder
1/4teaspoonsalt
1.Combineallingredients.Coverandrefrigerateuntilreadytouse.Yield:6servings(servingsize:2tablespoons).CALORIES17;FAT0.1g(sat0g,mono0.1g,poly0g);PROTEIN2.5g;CARB1.6g;FIBER0.2g;CHOL0mg;IRON0.1mg;SODIUM108mg;CALC21mg
ChickenCaesar10-minute
RotisseriechickenstarsinthischoppedsaladwithalightCaesardressing.Onerotisseriechickenyieldsabout3cupschoppedchicken.Savetheremaining1cupasatoppingforpizza.Prep:7minutes
DijonChicken
3(1-ounce)slicesciabattabread,toasted
1largegarlicclove,halved
1romaineheart,chopped(5cups)1/2cup(2ounces)gratedfreshParmesancheese
1/4cupreduced-calorieCaesardressing(suchasKen’sSteakHouseLiteCaesar)
1.PrepareDijonChicken.
2.Rubcutsidesoftoastwithgarlichalves.Cuttoastverticallyinto3/4-inch-widestrips;cutstripsinhalftomakecroutons.
3.Combinelettuce,DijonChicken,andcheeseinalargebowl;toss.Drizzlewithdressing;toss.Addcroutons.Yield:4servings(servingsize:1/2cupchicken,about13/4cupssalad,and1tablespoondressing).CALORIES286;FAT10.5g(sat3.4g,mono4.3g,poly2.6g);PROTEIN30.9g;CARB16.4g;FIBER1.1g;CHOL70mg;IRON2.1mg;SODIUM809mg;CALC241mg
DijonChicken
Prep:2minutes1/2teaspoongratedlemonrind
2tablespoonsfreshlemonjuice
1tablespoonwater
11/2teaspoonsDijonmustard
1/2teaspoonfreshlygroundblackpepper
2cupsskinless,bonelessrotisseriechickenbreast,pulled
1.Combinefirst5ingredientsinabowl;addchickenandtoss.Yield:2cups(servingsize:1/2cup).
CALORIES121;FAT2.5g(sat0.2g,mono1g,poly0.6g);PROTEIN21.8g;CARB1.3g;FIBER0.1g;CHOL60mg;IRON0.8mg;SODIUM252mg;CALC12mg
fixitfaster
Romaineisanelongatedheadoflettucewithleavesthatarejuicyandsweet.It’sthetraditionallettuceforCaesarsaladbecauseit’ssturdyandcanholdupwelltostrong-flavoreddressingsandgarnishes.Ifyou’reinacrunchfortime,substitute1(10-ounce)packagechoppedromaine.
AsianSobaNoodleSaladSobanoodlesaremadefrombuckwheatandwheatflour;ifunavailable,usewhole-wheatspaghetti.Prep:10minutes•Cook:10minutes
1(8-ounce)packagesobanoodles
11/2cupsfrozenshellededamame(greensoybeans)
11/2cupsmatchstick-cutcarrots
OrangeVinaigrette
Cookingspray
1poundchickenbreasttenders,cutintothinstrips1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Cooknoodlesinboilingwater7minutesoruntilalmostaldente.Addedamameandcarrotstopan;cook1minuteoruntiltender.Drain;rinseundercoldwater.Whilenoodlemixturecooks,prepareOrangeVinaigretteinalargebowl.Addnoodlemixturetobowl;setaside.
2.Whilenoodlescook,heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Sprinklechickenevenlywithsaltandpepper.Addchickentopan.Cook3minutesoneachsideoruntilbrowned.Addchickentonoodlemixture;tossgentlytocoat.Coverandchilluntilreadytoserve.Yield:6servings(servingsize:about1cup).CALORIES322;FAT7.6g(sat1.2g,mono2.9g,poly3.4g);PROTEIN25.6g;CARB36.3g;FIBER4g;CHOL42mg;IRON1.2mg;SODIUM446mg;CALC16mg
OrangeVinaigrettePrep:6minutes
3tablespoonsfreshorangejuice
1tablespoonfinelychoppedgreenonions
1tablespoonmirin(sweetricewine)
1tablespoonlower-sodiumsoysauce
1tablespoondarksesameoil
2teaspoonsgratedpeeledfreshginger
2largegarliccloves,minced
1.Combineallingredientsinabowl,stirringwithawhisk.Yield:6servings(servingsize:1tablespoon).CALORIES33;FAT2.4g(sat0.3g,mono0.9g,poly1.1g);PROTEIN0.3g;CARB2.4g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM101mg;CALC4mg
ChickenEdamameSaladwithWasabiVinaigretteEdamamearegreensoybeans.Thesefolate-richgemsarepackedwithproteinandfiber.Theycanbesimmered,steamed,microwaved,boiled,andsautéed.Youcanevenpureeedamametomakehummus.Prep:13minutes
11/2cupsfrozenshellededamame(greensoybeans)
6cupsshreddednapa(Chinese)cabbage
3cupsshreddedcookedchickenbreast
4greenonions,sliced3/4cupWasabiVinaigrette
1.Placeedamameinawiremeshstrainer;rinsewithcoldwateruntilthawed.Drainwell.Combineedamameandnext3ingredientsinalargebowl.PrepareWasabiVinaigrette.AddWasabiVinaigrettetoedamamemixture;tosswell.Yield:4servings(servingsize:2cups).CALORIES404;FAT13.8g(sat2.1g,mono6.4g,poly5.2g);PROTEIN42.9g;CARB25.8g;FIBER6.3g;CHOL89mg;IRON1.4mg;SODIUM261mg;CALC120mg
WasabiVinaigrettePrep:3minutes2/3cupricevinegar
2tablespoonscanolaoil
3tablespoonshoney
2teaspoonswasabipaste1/4teaspoonsalt
2garliccloves,pressed
1.Combineallingredients,stirringwellwithawhisk.Yield:1cup(servingsize:3tablespoons).CALORIES104;FAT5.8g(sat0.4g,mono3.4g,poly2g);PROTEIN0.1g;CARB12.1g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM159mg;CALC3mg
Substitute2(6-ounce)bagsfreshbabyspinachforthe6cupsnapacabbage.Drizzletheleftovervinaigretteoverthespinach,andaddmandarinoranges,slicedalmonds,andthinlyslicedredonions.
BlueberrySpinachSaladwithGrilledChickenThissaladistheprescriptionforahealthfulmeal—blueberriesforantioxidants;spinachforiron,folate,andvitaminsAandC;andchickenforprotein—justwhatthedoctorordered.Prep:9minutes•Cook:11minutes•Other:3minutes
Blueberry-ThymeDressing,divided
3(6-ounce)skinless,bonelesschickenbreasthalves
Cookingspray
1(6-ounce)packagefreshbabyspinach
1cup(4ounces)crumbledgoatcheese
1cupblueberries(optional)
1.PrepareBlueberry-ThymeDressing.
2.Placechickenbreastsinamediumbowl.Add1/3cupdressing;tosstocoat.
3.Heatanonstickgrillpanovermedium-highheat.Coatpanwithcookingspray.Addchickenmixturetopan;cook5minutesoneachsideoruntildesireddegreeofdoneness.Letchickenstand3minutesbeforecuttingcrosswiseinto1/2-inchslices.Coverandkeepwarm.
4.Whilechickencooks,place11/2cupsspinachoneachof4plates.
5.Topsaladsevenlywithchickenslices;sprinkleevenlywithgoatcheeseand,ifdesired,blueberries.Drizzleevenlywithremainingdressing.Yield:4servings(servingsize:11/2cupsspinach,3ounceschicken,2tablespoonscheese,andabout3tablespoonsdressing).CALORIES546;FAT27.8g(sat16.2g,mono9.1g,poly2.5g);PROTEIN41.3g;CARB16.4g;FIBER2g;CHOL141mg;IRON2mg;SODIUM793mg;CALC143mg
Blueberry-ThymeDressingPrep:3minutes
1cupblueberries
2tablespoonslemonjuice
2tablespoonsextra-virginoliveoil
2tablespoonshoney
2teaspoonschoppedfreshthyme1/2teaspoonsalt
1.Placeallingredientsinablender;process30secondsoruntilsmooth.Yield:5servings(servingsize:about3tablespoons).CALORIES93;FAT5.7g(sat0.8g,mono4g,poly0.8g);PROTEIN0.3g;CARB11.9g;FIBER0.8g;CHOL0mg;IRON0.2mg;SODIUM233mg;CALC4mg
Turkey–BlueCheeseSalad10-minute
Here’stheperfectlunch-breaksalad;it’ssimple,quick,anddelicious.Substitutesliceddelichickenbreastfortheturkey,andfetacheeseforbluecheese,ifyoulike.Prep:4minutes
4ouncesthinlysliceddelismokedturkeybreast
4cupsmixedsaladgreens
2cupsgrapetomatoes
2tablespoonscrumbledbluecheese1/4cuplightbalsamicvinaigrette
1.Stackturkeyslices;rollup.Cutinto1-inchpieces.
2.Arrangegreenson4plates.Topeachwithturkey,tomatoes,bluecheese,andvinaigrette.Yield:4servings(servingsize:1cupgreens,1ounceturkey,1/2cuptomatoes,1/2tablespoonbluecheese,and1tablespoonvinaigrette).
CALORIES81;FAT2.4g(sat0.7g,mono1.1g,poly0.6g);PROTEIN8.7g;CARB7.2g;FIBER2.2g;CHOL18mg;IRON0.9mg;SODIUM509mg;CALC26mg
ingredientspotlight
BlueCheeseThedistinctivelyrobustandsharpflavorofbluecheesedrivespeopletoloveitorhateit.Itsmostdistinguishablefeatureisitswhiteinterior,whichisstreakedwithbluishveins.Thetexturecanvaryfromcrumblytocreamy.Bluecheesepairswellwithfruits,suchasapples,pears,andstrawberries,whichbalanceandaccentuateitsflavor.
Turkey-CranberrySalad10-minute
Noneedtoroastaturkeyforthisafter-the-holidayfavorite.Justvisityourlocaldeliandpickupthefixings.Prep:6minutes
1(8-ounce)bagromaine,greenleaf,andbutterlettuceheartsmix(suchasFreshExpressTripleHearts)
1(8-ounce)slicedeliturkeybreast,cubed
1(81/4-ounce)canmandarinorangesinlightsyrup,drained
1cupseasonedcroutons1/2cupdriedcranberries
1/4teaspoonblackpepper
5tablespoonschoppedpecans(optional)1/4cupfat-freeraspberryvinaigrette(suchasMapleGroveFarmsofVermont)
1.Dividelettuceevenlyamong5plates.Topevenlywithturkeyandnext4ingredients.Sprinklewithpecans,ifdesired.Drizzlesaladsevenlywithvinaigrette.Yield:5servings(servingsize:about21/4cups).
CALORIES159;FAT2.2g(sat0.5g,mono1g,poly0.5g);PROTEIN12.4g;CARB23.5g;FIBER2.5g;CHOL21mg;IRON1.3mg;SODIUM388mg;CALC39mg
ingredientspotlight
Pecansaddatoastycrunchtosaladsandareasourceofheart-healthymonounsaturatedfat.Youcanbuytheminmanyforms—halves,pieces,andchopped—butwholepecansintheshellarebestforfreshnessandflavor.Agoodruleofthumbisthat1poundofunshelledpecansyieldsabouthalfapound,orabout2cups,ofnutmeat.Anyleftoverunshelledpecanscanbestoredinacool,dryplaceforuptosixmonths.
MeatlessMainDishes
RoastedBeetRisottowithWalnutsandGoatCheese
GrilledEggplantwithFetaandGreekCouscous
Chili-CheeseSweetPotatoFries
Succotash-StuffedTomatoes
SpicyVegetableBurritos
TropicalBlackBeans
Tostadas
AppleandOliveQuesadillas
Garlic–MashedPotatoPizza
GoatCheese–MushroomNaanPizza
FigandArugulaPizzaswithGoatCheese
Stromboli
Spanakopita
AsparagusandBasilOmelet
Lemon-ArtichokeFrittata
SouthwestRiceFrittata
MushroomMacaroniandCheese
PappardellewithRoastedZucchini,Mascarpone,andPineNuts
PennewithRoastedRatatouille
BakedRavioliwithButternutSquashCreamSauce
RoastedBeetRisottowithWalnutsandGoatCheeseBeets,aheartyrootvegetablelikecarrots,parsnips,andturnips,makeagoodsubstituteformeatwhenroasted.Thebeautyofbeetsisinthevarietyoftheiravailablecolors—fromyellowtocandy-stripedanddeeppurple.Whenpreparingbeets,cutthemintosimilarsizessotheywillcookevenly.Prep:6minutes•Cook:26minutes
RoastedBeets
2teaspoonsoliveoil
11/4cupsArboriorice
1(32-ounce)cartonorganicvegetablebroth
11/4cupswater
1/4teaspoonsalt
1/2cup(2ounces)crumbledgoatcheese,divided
1/4teaspoonfreshlygroundblackpepper
1/2cupchoppedwalnuts,toasted
Parsleyleaves(optional)
1.PrepareRoastedBeets.
2.Whilebeetsbake,heatoilinaDutchovenovermedium-highheat.Addrice;sauté2
minutesoruntillightlytoasted.
3.Combinebroth,11/4cupswater,andsalt.Addbrothmixturetopan.Cook,stirringfrequently,untilalmostallliquidisabsorbed,about20minutes.
4.Stir1/4cupgoatcheeseandpepperintoricemixture.Dividemixtureevenlyamong6plates.TopevenlywithRoastedBeets,remaining1/4cupgoatcheese,andwalnuts.Garnishwithparsleyleaves,ifdesired.Yield:6servings(servingsize:3/4cuprisotto,1/2cupbeets,about1tablespooncheese,andabout1tablespoonwalnuts).CALORIES387;FAT16.4g(sat5.9g,mono4.4g,poly5.7g);PROTEIN11.5g;CARB46.1g;FIBER4.6g;CHOL24mg;IRON1.5mg;SODIUM795mg;CALC60mg
RoastedBeetsPrep:5minutes•Cook:26minutes
11/2poundsbeets(about7small),peeledandcutintowedges
2teaspoonsoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray1/4cupfreshparsleyleaves
1.Preheatovento450°.
2.Combinefirst4ingredientsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for26minutesoruntiltender,stirringonce.Tosswithparsleyjustbeforeserving.Yield:6servings(servingsize:1/2cup).
CALORIES62;FAT1.7g(sat0.3g,mono1.2g,poly0.2g);PROTEIN1.9g;CARB11.1g;FIBER2.3g;CHOL0mg;IRON1mg;SODIUM182mg;CALC21mg
ingredientspotlight
Arborioriceisashort-grainedwhitericeusedinmakingrisotto,thecreamylong-stirredspecialtyofnorthernItaly.Theliquidusedtomakerisottoiskeytoitstaste,sobuythebestchickenorvegetablebrothorstock.
GrilledEggplantwithFetaandGreekCouscousEggplanttakesaMediterraneanturnwhenwarmoffthegrillandtoppedwithmeltedfetaandGreekCouscous.Eggplant’smildflavormakesittheperfectfoilforassertiveflavorslikebrinyfetacheeseandtangykalamataolives.Prep:2minutes•Cook:14minutes
2smalleggplants(about1poundeach),eachcutinto4lengthwiseslices
1tablespoonextra-virginoliveoil
1tablespoonchoppedfreshoregano1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
11/2cups(6ounces)crumbledreduced-fatfetacheese
GreekCouscous
Oreganosprigs(optional)
1.Preheatgrill.
2.Drizzleeggplantsliceswitholiveoil.Sprinkleevenlywithoregano,salt,andpepper.Grill6minutesoneachsideoruntiltender.Sprinkleeggplantwithcheese;grill2minutesoruntilcheesemelts.
3.Whileeggplantgrills,prepareGreekCouscous.
4.Place2eggplantslicesoneachof4plates.Topeachservingwith1cupcouscous.Garnishwithoreganosprigs,ifdesired.Yield:4servings(servingsize:2eggplantslicesand1cupcouscous).
CALORIES416;FAT18.5g(sat5.4g,mono9.4g,poly3.6g);PROTEIN18.2g;CARB49.1g;FIBER12.8g;CHOL13mg;IRON2.2mg;SODIUM913mg;CALC187mg
GreekCouscousPrep:3minutes•Other:10minutes
2cupshotcookedwhole-wheatcouscous1/4cuppittedkalamataolives,halved
2tablespoonsbalsamicvinegar
1tablespoonoliveoil
20grapetomatoes,quartered
1(15-ounce)canno-salt-addedcannellinibeans,rinsedanddrained
1.Combineallingredientsinamediumbowl.Coverandrefrigerate10minutes.Yield:4servings(servingsize:1cup).CALORIES269;FAT9.1g(sat1.1g,mono5.2g,poly2.8g);PROTEIN8.3g;CARB41.1g;FIBER8.3g;CHOL0mg;IRON1.9mg;SODIUM170mg;CALC72mg
fixitfasterStreamlinepreptimebyusinganindoorgrilltocookthiseggplant.Eggplantisaversatilevegetablethatcanbegrilled,mashed,pureed,orsautéed.It’sbesteateninpeakseason—summertoearlyfall—whenthefleshismild,notbitter.
Chili-CheeseSweetPotatoFries4-ingredient
Justscattersweetpotatofriesonaplate,andtopwithchiliwithbeans.Noonewillmissthemeat.Promise!Prep:1minute•Cook:18minutes
1(20-ounce)packagefrozenjulienne-cutsweetpotatofries(suchasAlexia)
Butter-flavoredcookingspray
1(15-ounce)canvegetarianchiliwithbeans(suchasHormel)
1cup(4ounces)reduced-fatshreddedsharpcheddarcheese1/4cupslicedgreenonions
1.Preheatovento450°.
2.Arrangefriesonalargerimmedbakingsheet.Coatfrieswithcookingspray.Bakeat450°for18to22minutesoruntilcrisp.
3.Whilefriesbake,cookchiliinasmallsaucepanovermediumheat3minutesoruntilthoroughlyheated.
4.Transferfriestoaservingplatter.Spoonchilioverfries;sprinklewithcheeseandgreenonions.Servehot.Yield:6servings(servingsize:1/6chili-cheesefries).
CALORIES282;FAT11.5g(sat3.5g,mono3.5g,poly4.4g);PROTEIN10.5g;CARB37.8g;FIBER6.4g;CHOL15mg;IRON0.9mg;SODIUM381mg;CALC193mg
servewith
MiniStrawberryMilkShakes
Prep:5minutes
21/2cupsvanillalow-faticecream(suchasEdy’s)
2cupsslicedstrawberries1/2cup1%low-fatmilk
1/2teaspoonvanillaextract
1.Placeallingredientsinablender;processjustuntilsmooth.Yield:6servings(servingsize:about2/3cup).
CALORIES111;FAT3.3g(sat1.8g,mono1.1g,poly0.3g);PROTEIN3.5g;CARB17.8g;FIBER1.1g;CHOL18mg;IRON0.2mg;SODIUM48mg;CALC84mg
Succotash-StuffedTomatoes4-ingredient
Keepyoureyesontheprizedsummerstaplesofjust-pickedcorn,plumpbeans,andjuicyripetomatoes.Ifthey’renotinseason,substitutefrozencorn,frozenlimas,andcannedtomatoes.Prep:10minutes•Cook:21minutes
SummerSuccotash
4(8-ounce)tomatoes1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2(1-ounce)slicessourdoughbread,torn1/4cup(1ounce)gratedfreshParmigiano-Reggianocheese
1teaspoonoliveoil
1.Preheatovento450°.
2.PrepareSummerSuccotash.
3.Cuttomatoesinhalfcrosswise;scoopoutanddiscardpulp.
4.Placetomatohalves,cutsidesup,ina13x9–inchbakingdish.Sprinklewithsaltandpepper.SpoonSummerSuccotashevenlyintoeachtomatohalf.
5.Placebreadinafoodprocessor;processuntilcoarsecrumbsform.Addcheeseandoliveoil;process30seconds.Sprinklebreadcrumbmixtureoversuccotash.
6.Bakeat450°for10to12minutesoruntiltomatoesarethoroughlyheatedandcrumbtoppingisbrown.Yield:4servings(servingsize:2tomatohalves).CALORIES288;FAT5.7g(sat2.4g,mono2g,poly1.1g);PROTEIN11.2g;CARB49.2g;FIBER8.9g;CHOL9mg;IRON2.5mg;SODIUM720mg;CALC96mg
SummerSuccotashPrep:2minutes•Cook:11minutes
1tablespoonbutter
1cuprefrigeratedprechoppedonion
3garliccloves,minced
11/2cupsfrozenbabylimabeans
11/2cupsfrozenbabygoldandwhitewhole-kernelcorn(suchasBirdsEye)
3/4cuporganicvegetablebroth
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cupchoppedfreshbasil
1.Meltbutterinalargenonstickskilletovermediumheat.Addonionandgarlic;cook3minutesoruntiltender,stirringoften.Stirinlimabeansandnext4ingredients.Cover,bringtoaboil,andcook3minutes.Uncoverandcook3minutesoruntilvegetablesaretenderandliquidalmostevaporates,stirringoften.Stirinbasil.Yield:4servings(servingsize:3/4cup).
CALORIES187;FAT3.5g(sat1.9g,mono1g,poly0.5g);PROTEIN6.9g;CARB31.4g;FIBER5.7g;CHOL8mg;IRON1.3mg;SODIUM455mg;CALC49mg
SpicyVegetableBurritosWarning:Smoky-sweetchipotlepepperspackplentyofheat.Ifyoupreferatamertaste,justusethesaucefromthechipotlepeppers.Prep:4minutes•Cook:8minutes1/2(8.8-ounce)packageprecookedbrownrice(suchasMinuteReadytoServe)
2teaspoonscanolaoil
2cupsfrozencorn,blackbean,andbellpeppermix(suchasPictsweet)
2garliccloves,minced1/4cuporganicvegetablebroth
1tablespoonchoppedchipotlepepperscannedinadobosauce
1teaspoongroundcumin
4(8-inch)96%fat-freewhole-wheattortillas(suchasMission),warmed1/2cupreduced-fatsourcream
Reduced-fatshreddedsharpcheddarcheese,freshsalsa,choppedfreshcilantro(optional)
1.Microwavericeaccordingtopackagedirections.
2.Whilericecooks,heatoilinalargenonstickskilletovermedium-highheat.Addcornmixandgarlic.Cook5minutesoruntiltender,stirringoccasionally.Stirinbroth,chipotlepeppers,andcumin.Cook30secondsoruntilliquidalmostevaporates.
3.Spreadtortillasevenlywithsourcream.Spoonone-fourthofricedowncenterofeachtortilla.Topevenlywithcornmixture;rollup,andsecurewithwoodenpicks.Topwithreduced-fatshreddedsharpcheddarcheese,freshsalsa,andchoppedfreshcilantro,if
desired.Yield:4servings(servingsize:1burrito).CALORIES384;FAT9.6g(sat3g,mono3.8g,poly2.8g);PROTEIN9.6g;CARB66.8g;FIBER7.3g;CHOL12mg;IRON1.4mg;SODIUM567mg;CALC39mg
servewith
PineappleAguaFrescaPrep:5minutes
3cupscubedfreshpineapple
2cupscoldwater
1tablespoonsugar
1tablespoonfreshlimejuice
1tablespoonchoppedfreshmint
Freshpineapplewedges(optional)
1.Combinefirst4ingredientsinablender;process1minuteoruntilsmooth.Strainmixturethroughasieveintoapitcher;discardsolids.Stirinmint.Coverandchilluntilreadytoserve.Serveoverice,and,ifdesired,garnishwithpineapplewedges.Yield:4servings(servingsize:1cup).CALORIES69;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN0.7g;CARB18.2g;FIBER1.7g;CHOL0mg;IRON0.4mg;SODIUM1mg;CALC17mg
TropicalBlackBeansLightcoconutmilk,nottobeconfusedwithcoconutcream,addsacreamyfinishandexoticflavorboosttothisnutty-flavoredbrownricesidedishthatpartnerswiththeheartyblackbeanmaindish.Prep:7minutes•Cook:8minutes
2teaspoonsoliveoil
11/2cupsrefrigeratedprechoppedtricolorbellpeppermix
3/4cupchoppedredonion
2garliccloves,minced
1cup(1/2-inch)chunksmango(1mango)
1/3cupfreshorangejuice
1/2teaspoongroundallspice
1/2teaspoonblackpepper
2(15-ounce)cansreduced-sodiumblackbeans(suchasBush’s),rinsedanddrained1/2cup(4ounces)crumbledquesofresco
1.Heatoilinalargenonstickskilletovermedium-highheat.Addbellpeppermix,onion,andgarlic;sauté4minutesoruntiltender.Stirinmangoandnext4ingredients.Cook3to4minutesoruntilthoroughlyheated.Sprinklewithcheese.Yield:4servings(servingsize:11/4cupsbeanmixtureand2tablespoonscheese).
CALORIES237;FAT5.4g(sat1.8g,mono2.6g,poly0.8g);PROTEIN12.2g;CARB40.8g;FIBER8.4g;CHOL9mg;
IRON3.4mg;SODIUM198mg;CALC177mg
servewith
CoconutRicePrep:2minutes•Cook:13minutes•Other:5minutes
1cuplightcoconutmilk1/4teaspoonsalt
1cupinstantbrownrice1/4cupchoppedgreenonions
11/2teaspoonsPickapeppasauce
2tablespoonsflakedsweetenedcoconut,toasted
1.Combinecoconutmilkandsaltina2-quartsaucepan.Bringtoaboil;graduallystirinrice.Cover,reduceheat,andsimmer10minutesoruntilliquidisabsorbed.Removefromheat;letstand,covered,5minutes.Fluffwithafork.Stirinremainingingredients.Yield:4servings(servingsize:1/2cup).
CALORIES122;FAT4.4g(sat3.5g,mono0.4g,poly0.4g);PROTEIN2.3g;CARB21g;FIBER1.5g;CHOL0mg;IRON0.6mg;SODIUM175mg;CALC5mg
Considersubbingcoconutcurrybroth(suchasCollegeInn)forthelightcoconutmilk.Lighterthanlightcoconutmilk,thisbrothnicelyminglesflavorsofcoconutandcurry.Thehintofcurryaddsanever-so-mildtouchofheat.
TostadasWhatmakesthisfuntoeatisthemixofcrunchytexturesandcreamyflavors.Addasliverofavocado,justforgoodmeasure,ifdesired.Prep:4minutes•Cook:7minutes
BlackBeanTopping1/2cupreduced-fatsourcream
1/4cupchoppedfreshcilantro
2tablespoonswater1/4teaspoonfreshlygroundblackpepper
4(8-inch)carbbalanceflourtortillas(suchasMission)
Cookingspray
11/3cupsshreddediceberglettuce
Slicedavocado(optional)
Cilantroleaves(optional)
1.Preheatbroiler.
2.PrepareBlackBeanTopping.Combinesourcreamandnext3ingredients;setaside.
3.Coatbothsidesoftortillaswithcookingspray.Arrangetortillasinasinglelayeronalargebakingsheet.Broil2minutesoneachsideoruntilcrispandbeginningtochararoundedges.
4.Spreadabout7tablespoonsBlackBeanToppingovereachtortilla;topeachwith1/3cup
lettuce.Drizzlewith31/2tablespoonssourcreammixture.Garnishwithavocadoandcilantro,ifdesired.Yield:4servings(servingsize:1tostada).CALORIES268;FAT8.5g(sat4.1g,mono2.4g,poly1.8g);PROTEIN14.7g;CARB31.1g;FIBER7.6g;CHOL12mg;IRON2.6mg;SODIUM617mg;CALC60mg
BlackBeanToppingPrep:1minute•Cook:3minutes
Cookingspray
2cupsfrozenvegetarianmeatlesscrumbles(suchasMorningstarFarmsMealStarters)1/2cupfat-freespicyblackbeandip(suchasGuiltlessGourmet)
3tablespoonsfreshsalsa
2tablespoonschoppedfreshcilantro
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addcrumblestopan;cook2minutes.Stirinbeandip,salsa,andcilantro.Cook1minuteoruntilthoroughlyheated.Yield:4servings(servingsize:about7tablespoons).CALORIES95;FAT1.9g(sat0.4g,mono0.4g,poly1.1g);PROTEIN9.6g;CARB9.2g;FIBER4.3g;CHOL0mg;IRON2.5mg;SODIUM313mg;CALC24mg
AppleandOliveQuesadillas4-ingredient
ThisversionofaMexicanfavoritebalancessweet,crispappleswithbrinyolives,temperedbycreamy,oozingcheese.Thinkofthisasanupscalegrilledcheesequesadilla.Prep:4minutes•Cook:12minutes
2cupsshreddedBraeburnapple(2apples)
11/4cups(5ounces)reduced-fatsharpcheddarcheese(suchasCrackerBarrel)
1/2cuppimiento-stuffedolives,finelychopped
4(8-inch)fat-freeflourtortillas
Butter-flavoredcookingspray
1.Pressapplebetweenpapertowelsuntilbarelymoist.Combineapple,cheese,andolives.Spoon1cupapplemixtureontohalfofeachtortilla.Foldeachtortillainhalf.Coattopswithcookingspray.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Place2quesadillasinpan,coatedsidesup.Cook3minutesoneachsideoruntilgoldenandcheesemelts.Repeatprocedurewithremaining2quesadillas.Cuteachquesadillainto3wedges.Yield:4servings(servingsize:1quesadilla).CALORIES283;FAT9.4g(sat4.4g,mono4g,poly1g);PROTEIN11.9g;CARB35.4g;FIBER3.3g;CHOL25mg;IRON1.3mg;SODIUM911mg;CALC315mg
servewith
Cranberry-AppleSpritzer
Prep:1minute
2cupscranberry-applejuicedrink
1cupapplejuice
1cuplimesparklingwater
Icecubes(optional)
Frozencranberries(optional)
Frozenthinlimewedges(optional)
1.Combinejuicedrinkandapplejuiceinapitcher.Gentlystirin1cupsparklingwater.Serveoverice,andgarnishwithcranberriesandlimewedges,ifdesired.Yield:4cups(servingsize:1cup).CALORIES110;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.1g;CARB27.9g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM10mg;CALC9mg
Garlic–MashedPotatoPizza4-ingredient
Pizzawithpotatoes?Thisonedelivers.Mashedpotatoesreplacetomatosauceasthetopping.Asanoptiontothepotatoeswithskins,tryrefrigeratedmashedpotatoesforanamazinglydifferentversionifyoucanaffordalittlemoresodium.Prep:4minutes•Cook:26minutes
TomatoTopping
11/2cupscountry-stylerefrigeratedmashedpotatoes(suchasSimplyPotatoes)
1tablespoonbottledroastedmincedgarlic1/4teaspoonfreshlygroundblackpepper
1(10-ounce)thinpizzacrust(suchasBoboli)
Oliveoil–flavoredcookingspray
1.Preheatovento450°.
2.PrepareTomatoTopping.
3.Placepotatoesinamicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH3minutesoruntilthoroughlyheated,stirringafter11/2minutes.Stiringarlicandpepper.
4.Whilepotatoescook,coatcrustwithcookingspray.Spreadpotatomixtureontocrusttowithin1inchofedge.SprinkleTomatoToppingoverpizza.
5.Bakepizzaat450°,directlyonovenrack,for8minutesoruntilcrustisbrowned.Yield:4servings(servingsize:2slices).
CALORIES337;FAT9.9g(sat2.8g,mono3.5g,poly3.5g);PROTEIN9.6g;CARB51.2g;FIBER3.9g;CHOL8mg;IRON2.9mg;SODIUM704mg;CALC137mg
TomatoToppingPrep:1minute•Cook:15minutes
2cupsgrapetomatoes
2teaspoonsoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4teaspooncrushedredpepper
1tablespoonchoppedfreshrosemary
1.Preheatovento450°.
2.Spreadtomatoesonarimmedbakingsheet;drizzlewithoil.Sprinklewithsaltandpeppers;tossgently.
3.Bakeat450°for15minutes(donotstir).Sprinklewithrosemary.Yield:4servings(servingsize:about1/2cup).
CALORIES36;FAT2.3g(sat0.3g,mono1.6g,poly0.3g);PROTEIN0.6g;CARB3.4g;FIBER1.1g;CHOL0mg;IRON0.2mg;SODIUM149mg;CALC18mg
GoatCheese–MushroomNaanPizza4-ingredient
Rusticnaan,anEastIndianyeastflatbreadtraditionallybakedinatandooroven,makesaflavorful,sturdybaseforthismeatlesspizza.Lookforitwithpitabreads,wraps,andotherflatbreadsinyourgrocerystore.Prep:9minutes•Cook:18minutes
2teaspoonsoliveoil
2(4-ounce)packagespreslicedexoticmushroomblend(suchasshiitake,cremini,andoyster)
2(3-ounce)whole-wheatnaan
Cookingspray1/4cupsun-driedtomatopesto(suchasClassico)
3/4cup(3ounces)crumbledgoatcheesewithherbs
1.Preheatovento450°.
2.Heatoilinalargenonstickskilletovermedium-highheat.Addmushrooms;cook7minutesoruntillightlybrowned,stirringonce.
3.Whilemushroomscook,placenaanonalargebakingsheetcoatedwithcookingspray.Spread2tablespoonspestoovereachnaan,spreadingtowithin1/2inchofedges.Sprinklemushroomsevenlyovereach;topwithgoatcheese.
4.Bakeat450°for10minutesoruntilcheesesoftens.Cuteachpizzainhalf.Yield:4servings(servingsize:1/2pizza).
CALORIES235;FAT9.7g(sat3.6g,mono3.6g,poly2.4g);PROTEIN10.3g;CARB27.8g;FIBER5g;CHOL8mg;IRON2.3mg;SODIUM420mg;CALC34mg
servewith
ButterLettuce–OrangeSaladwithSweetandSourDressingPrep:5minutes
1largenavelorange
3tablespoonswhitewinevinegar
1tablespoonoliveoil
1tablespoonhoney1/4teaspoonsalt
1/8teaspoonblackpepper
1(6.5-ounce)packagesweetbutterlettuceblendsaladgreens(suchasFreshExpress)1/4cupfreshmintleaves,torn
1.Peelandsectionorangeoveralargebowl,squeezingmembranestoextractjuiceandplacingsectionsinaseparatebowl.Addvinegarandnext4ingredientstoorangejuice,stirringwithawhisk.Addorangesections,lettuce,andmint;tossgently.Serveimmediately.Yield:4servings(servingsize:11/4cups).
CALORIES70;FAT3.4g(sat0.5g,mono2.5g,poly0.4g);PROTEIN0.9g;CARB10.1g;FIBER1.5g;CHOL0mg;IRON0.8mg;SODIUM147mg;CALC33mg
Aprebakedpizzacrust(suchasminiprebakedItalianpizzacrustsbyBoboli)easilystandsinfornaan.Bakingthecrustbeforetoppingwiththemushroomsandgoatcheesehelpskeepitcrispy.
FigandArugulaPizzaswithGoatCheeseWesubbednaan,aready-madeflatbread,forcrustinthischeesy,fruitypizzavariation.Flatbreads,suchasnaan,makequickandeasypizzacrusts.Prep:15minutes•Cook:15minutes
Fig-ArugulaPesto
2(4.4-ounce)naan(suchasFabulousFlats)
Cookingspray
4ouncesgoatcheese,sliced
1cupthinlyslicedredBartlettpear(1pear)
2tablespoonswalnuts,toastedandcoarselychopped
1.Preheatovento450°.
2.PrepareFig-ArugulaPesto.Placenaanonabakingsheetcoatedwithcookingspray.SpreadhalfofFig-ArugulaPestooneachnaan,spreadingtowithin1inchofedges.Arrangegoatcheeseslicesevenlyoverpizzas.
3.Bakeat450°for15minutesoruntilnaaniscrispandgoatcheeseisgoldenandbubbly.Topevenlywithpearandwalnuts.Cuteachpizzainto4slices.Yield:4servings(servingsize:2slices).CALORIES412;FAT19.1g(sat5.8g,mono5.7g,poly7.4g);PROTEIN12.1g;CARB50.4g;FIBER4.6g;CHOL13mg;IRON2.3mg;SODIUM595mg;CALC118mg
Fig-ArugulaPestoPrep:10minutes
1/2cupfigpreserves
1/4cupchoppedtoastedwalnuts
1tablespoonextra-virginoliveoil1/2teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1(5-ounce)packagearugula
1.Placefirst5ingredientsinafoodprocessor;pulse5timesoruntilblended.Addarugula;pulse10timesoruntilarugulaisfinelychopped.Yield:11/3cups(servingsize:about10tablespoons).CALORIES177;FAT8.5g(sat1g,mono3.2g,poly4.1g);PROTEIN2g;CARB24.4g;FIBER1.1g;CHOL0mg;IRON0.7mg;SODIUM300mg;CALC65mg
Stromboli4-ingredient
Introduceyourfamilytoanewstromboli.Meetthemeatlessversion.Weswappedtraditionalgroundbeefforaprotein-basedvegetarianstaple.Foralittlecrunch,bakethestrombolionagreasedbakingsheetdustedwithatablespoonofyellowcornmeal.Prep:15minutes•Cook:18minutes
“Meaty”Filling
Oliveoil–flavoredcookingspray
1(11-ounce)canrefrigeratedthinpizzacrustdough
11/2tablespoonspreparedmustard
5(2/3-ounce)reduced-fatprovolonecheeseslices
1.Preheatovento425°.
2.Prepare“Meaty”Filling.
3.Coatabakingsheetwithcookingspray.Unrolldoughontoalargebakingsheet;pressintoa12x8–inchrectangle.Thinlyspreadmustardoverdoughtowithin1/2inchofedges.Spread“Meaty”Fillinglengthwisedowncenterthirdofdough,leavinga1-inchborderatbothends.Topfillingwithcheese.
4.Cutslitsfromedgeoffillingtoedgeofdoughat1-inchintervalsonlongsidesofrectangle.Alternatingsides,foldstripsatanangleacrossfilling.Coattopofdoughwithcookingspray.
5.Bakeat425°for12minutesoruntilbrowned.Cutcrosswiseinto6equalportions.Yield:6servings(servingsize:1sandwich).CALORIES239;FAT8.7g(sat2.6g,mono4g,poly1.9g);PROTEIN11.2g;CARB29.3g;FIBER2.2g;CHOL8mg;IRON2.1mg;SODIUM628mg;CALC51mg
“Meaty”FillingPrep:2minutes•Cook:4minutes
Oliveoil–flavoredcookingspray
1cupfrozenvegetarianmeatlesscrumbles(suchasMorningstarFarmsMealStarters)1/2cupchoppedredonion
1/2cuptomato-and-basilpastasauce(suchasClassico)
1/4cupslicedripeolives
1/4cupthinlyslicedfreshbasil
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addmeatlesscrumblesandoniontopan;sauté3minutesoruntilonionistender.Stirinpastasauceandremainingingredients.Yield:6servings.CALORIES42;FAT1.6g(sat0.1g,mono0.6g,poly0.7g);PROTEIN3.1g;CARB4.4g;FIBER1.3g;CHOL0mg;IRON0.8mg;SODIUM175mg;CALC29mg
fixitfasterIfbraidingdoughacrossthetopistoofussy,justrollupthedoughstartingatonelongside.Tucktheendsunder,andpinchtoseal.Thencutthreeorfourslits(steamvents)acrossthetopofthedough.
Spanakopita4-ingredient
ThisGreekspinachpiewithafancynamerequiressomespecialtips.Whenworkingwithphyllo,alwayskeeptheremainingportioncoveredwithadampclothtoweltopreventitfromdryingout.Andbesuretodrainthespinachwellbeforecombiningwithcheesestokeepthecrustfrombecomingsoggy.Prep:11minutes•Cook:37minutes
SpinachFilling
12(12x9–inch)sheetsfrozenphyllodough(suchasAthens),thawed
Oliveoil–flavoredcookingspray
2tablespoonsgratedfreshParmesancheese
1.Preheatovento375°.
2.PrepareSpinachFilling.
3.Place1phyllosheetonalargecuttingboardorworksurface(coverremainingdoughtopreventdrying);coatwithcookingspray.Topwith1doughsheet;coatwithcookingspray.Repeatprocedurewith4additionaldoughsheetsandcookingspray.
4.Fitdoughstackinan11x7–inchbakingdishcoatedwithcookingspray,allowingphyllotoextendupsidesofpan.SpreadSpinachFillingoverphyllo.Foldedgesoverfillingevenwithedgesofdish.SprinklewithParmesancheese.
5.Place1phyllosheetonworksurface(coverremainingphyllotopreventdrying);coatwithcookingspray.Topwith1doughsheet;coatwithcookingspray.Repeatprocedurewith4remainingsheetsandcookingspray.
6.Placedoughstackoverspinachmixture.Foldedgesoverdoughevenwithedgesofdish.Coatdoughwithcookingspray.
7.Bakeat375°for30minutesoruntilgolden.Cutintorectangles.Yield:8servings(servingsize:1rectangle).CALORIES191;FAT7g(sat2.6g,mono3.4g,poly0.8g);PROTEIN10.1g;CARB21g;FIBER2.3g;CHOL56mg;IRON2.6mg;SODIUM481mg;CALC155mg
SpinachFillingPrep:1minute•Cook:7minutes
2teaspoonsoliveoil
1(8-ounce)containerrefrigeratedprechoppedonion
2(6-ounce)packagesfreshbabyspinach3/4cuppart-skimricottacheese
1(3.5-ounce)packagecrumbledreduced-fatfetacheesewithbasilandsun-driedtomatoes1/4teaspoonsalt
2largeeggs,lightlybeaten
1.Heatoilinalargenonstickskilletovermediumheat.Addonion;sauté5minutesoruntiltender.Graduallyadd1packagespinach.Cook,stirringconstantly,1minuteorjustuntilspinachwiltsslightly.Graduallyaddremainingpackagespinach;cook,stirringconstantly,justuntilspinachwilts.Removefromheat.Drainspinachmixturethroughafinesieve,pressingwiththebackofaspoon;placeinabowl.Stirincheeses,salt,andeggs.Yield:31/2cups.
CALORIES98;FAT4.7g(sat1.9g,mono2.2g,poly0.5g);PROTEIN7.3g;CARB6g;FIBER1.8g;CHOL54mg;IRON1.7mg;SODIUM312mg;CALC127mg
AsparagusandBasilOmeletSimpletoprepare,thisgarden-freshomeletisaquick-fixbrunch,lunch,ordinner.Serveitwithwhole-wheattoastandorangejuice.Prep:4minutes•Cook:7minutes
Cookingspray
12asparagusspears,diagonallycutinto1-inchpieces(about1cup)
2largeeggs1/2cupeggsubstitute
1/4cupwater
1/4teaspoonsalt
1/4teaspooncoarselygroundblackpepper
1/2cup(2ounces)reduced-fatshreddedSwisscheese
2tablespoonsfreshbasilleaves
1.Heatan8-inchnonstickskilletovermedium-highheat;coatpanwithcookingspray.Addasparagus,andsauté3minutes;setaside.
2.Combineeggsandnext4ingredientsinamediumbowl;stirwithawhiskuntilblended.
3.Wipepanwithpapertowels.Heatpanovermediumheat;recoatpanwithcookingspray.Addeggmixture,andcook3minutesoruntilset(donotstir).Sprinklewithasparagus,cheese,andbasil.Loosenomeletwithaspatula;foldinhalf.Cook1to2minutesoruntilcheesemelts.Slideomeletontoaplate.Cutinhalf.Yield:2servings(servingsize:1/2omelet).
CALORIES203;FAT7.7g(sat2.7g,mono3g,poly1.9g);PROTEIN24.1g;CARB7g;FIBER2.1g;CHOL191mg;IRON4.5mg;SODIUM548mg;CALC360mg
ingredientspotlight
Asparagushasamildflavorandadelicatetexture,althoughitbecomestougherasitages.Duringitspeakseason(FebruarythroughJune),pencil-thinspearsareplentiful.Tomaintainfreshness,wrapamoistpapertowelaroundthestemends,orstanduprightinabout2inchesofcoldwater.
Lemon-ArtichokeFrittata4-ingredient
Thislemonyfrittatawithasunnyflavorissimilartoanomeletbuteasier.Packedwithartichokehearts,itmakesagreatlightmaincourseforthetime-starvedcook.Prep:1minute•Cook:17minutes
1tablespoonoliveoil
1lemon
6largeeggs
4largeeggwhites1/3cuplightgarlic-and-herbsspreadablecheese(suchasAlouettelight)
1(14-ounce)canquarteredartichokehearts,drained
1.Preheatovento450°.
2.Heatoilina10-inchovenproofskilletovermediumheat.
3.Whileoilheats,graterindandsqueezejuicefromlemontomeasure2teaspoonsrindand2teaspoonsjuice.Combinelemonrind,lemonjuice,eggs,eggwhites,andcheese,stirringwithawhisk.Stirinartichokehearts.
4.Addeggmixturetopan;reduceheattomedium-low,andcookuntiledgesbegintoset,about2minutes.Gentlyliftedgeofeggmixture,tiltingpantoallowuncookedeggmixturetocomeincontactwithpan.Cook2minutesoruntileggmixtureisalmostset.
5.Bakeat450°for11minutesoruntilcenterisset.Transferfrittatatoaservingplatterimmediately;cutinto8wedges.Yield:4servings(servingsize:2wedges).CALORIES182;FAT11.9g(sat4.2g,mono5.8g,poly1.8g);PROTEIN15.8g;CARB7g;FIBER0.1g;CHOL282mg;
IRON2.3mg;SODIUM325mg;CALC44mg
servewith
BlueberryCitrusSaladPrep:5minutes•Other:30minutes
3naveloranges
2tablespoonschoppedfreshmint
2tablespoonshoney
2cupsblueberries
1.Peelandsectionorangesoverabowl;squeezemembranestoextractjuice.Stirinmintandhoney.Addblueberries,andtossgently.Coverandchill30minutes.Yield:4servings(servingsize:about2/3cup).
CALORIES126;FAT0.4g(sat0g,mono0.1g,poly0.2g);PROTEIN1.6g;CARB32.7g;FIBER4.2g;CHOL0mg;IRON0.4mg;SODIUM3mg;CALC52mg
SouthwestRiceFrittata4-ingredient
Spicyriceandsweetbellpeppersmakethisopen-facedfrittataastandout.Bakeituntilit’sgoldenbrownandcrispyontop.Prep:5minutes•Cook:35minutes•Other:10minutes
1(8.5-ounce)packageSantaFe–flavoredmicrowavableprecookedwhole-grainricemedley(suchasUncleBen’sReadyRice)
Cookingspray
1(16-ounce)packagefrozenbellpepperstir-fry
3largeeggs
3largeeggwhites1/2cupall-naturalsalsa(suchasNewman’sOwn)
1.Preheatovento400°.
2.Microwavericeaccordingtopackagedirections.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addbellpepperstir-frytopan;cook3minutesoruntilthawedandthoroughlyheated,stirringfrequently.Drain.
3.Whilebellpepperstir-frycooks,combineeggsandeggwhitesinalargebowl,stirringwithawhisk.Stirrice,bellpepperstir-fry,andsalsaintoeggmixture.
4.Spoonricemixtureintoan8-inchspringformpancoatedwithcookingspray,pressingdownfirmlywiththebackofaspoon.
5.Bakeat400°for35minutesoruntilsetandgolden.Letcool10minutesonawirerack.Cutfrittatainto4wedges.Yield:4servings(servingsize:1wedge).CALORIES198;FAT4.2g(sat0.9g,mono2g,poly1.2g);PROTEIN11.5g;CARB26.3g;FIBER4.1g;CHOL135mg;
IRON1.3mg;SODIUM446mg;CALC40mg
servewith
JalapeñoBlackBeansandCornPrep:2minutes•Cook:8minutes
1(15-ounce)canno-salt-addedblackbeans,drained
1(11-ounce)canwhole-kernelcorn,drained1/4cupsliceddrainedpickledjalapeños
2tablespoonsfreshlimejuice
2tablespoonschoppedfreshcilantro
1.Combinefirst4ingredientsinamediumsaucepan.Cookovermedium-highheat8minutesoruntilbubblyandthoroughlyheated,stirringoccasionally.Stirincilantro.Yield:4servings(servingsize:3/4cup).
CALORIES151;FAT1.5g(sat0g,mono0.4g,poly1g);PROTEIN7.1g;CARB25.6g;FIBER7.1g;CHOL0mg;IRON1.8mg;SODIUM266mg;CALC61mg
MushroomMacaroniandCheeseFontinadressesupthisheartymacaroniandcheese.Itscreamytextureandnuttyflavorareadeliciouscounterpointtotheearthinessofroastedmushrooms.Prep:1minute•Cook:33minutes
Sherry-RoastedWildMushrooms
8ouncesuncookedmultigrainelbowmacaroni(suchasBarillaPlus)
1.1ouncesall-purposeflour(about1/4cup)
21/2cupsevaporatedfat-freemilk
1cup(4ounces)shreddedfontinacheese1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
Freshoreganoleaves(optional)
1.PrepareSherry-RoastedWildMushrooms.Whilemushroomsroast,cookpastaaccordingtopackagedirections,omittingsaltandfat.Drainwell.
2.Whilemushroomsroastandpastacooks,weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Placeflourinalargesaucepan;graduallyaddmilk,stirringwithawhiskuntilblended.Cookovermediumheat6minutesoruntilthickandbubbly;stirconstantlywithawhisk.Addcheese,salt,andpepper,stirringuntilcheesemelts.Removefromheat.StirinSherry-RoastedWildMushroomsandpasta.Spoonintoa2-quartbakingdishcoatedwithcookingspray.
3.Loweroventemperatureto400°.Bakepastamixtureat400°for25minutesoruntilbubbly.Sprinklewithoreganoleaves,ifdesired,andserveimmediately.Yield:6servings(servingsize:about1cup).CALORIES349;FAT9.1g(sat4g,mono3.7g,poly1.3g);PROTEIN20.7g;CARB45.7g;FIBER3.5g;CHOL22mg;IRON1.9mg;SODIUM499mg;CALC392mg
Sherry-RoastedWildMushroomsPrep:3minutes•Cook:15minutes
3(4-ounce)packagesfreshgourmet-blendmushrooms
1tablespoonoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2garliccloves,thinlysliced
Cookingspray
2tablespoonsdrysherry
2teaspoonschoppedfreshoregano
1.Preheatovento450°.
2.Combinefirst5ingredientsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for15to20minutesoruntilbrowned.Stirinsherryandoregano.Yield:6servings(servingsize:about1/2cup).
CALORIES38;FAT2.5g(sat0.3g,mono1.7g,poly0.4g);PROTEIN1.9g;CARB2.4g;FIBER0.6g;CHOL0mg;IRON0.3mg;SODIUM100mg;CALC6mg
PappardellewithRoastedZucchini,Mascarpone,andPineNutsThecreamy,rich-tastingmascarponesauceswirledintopappardelleribbonsandthentoppedwithcrunchypinenutsmakesadeliciousplayontextures.It’sacompany-worthydish.Prep:19minutes•Cook:15minutes
8smallzucchini,halvedlengthwiseandsliced(2pounds)
1tablespoonoliveoil1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper,divided
8ouncesuncookedpappardelle(wideribbonpasta)
2tablespoonschoppedfreshbasil(optional)1/2cup(4ounces)mascarponecheese
3tablespoonspinenuts
1.Preheatbroiler.
2.Spreadzucchinionalargerimmedbakingsheet.Drizzlezucchiniwitholiveoil,andsprinklewithsaltand1/4teaspoonpepper,tossingtocoat.Broil,oncenterovenshelf,15minutesoruntilzucchiniistenderandedgesarebrowned.
3.Whilezucchinibroils,cookpastaaccordingtopackagedirections,omittingsaltandfat.Drainpasta,reserving1/2cupcookingliquid.
4.Stirroastedzucchinianditsaccumulatedjuices,hotcookingliquid,remaining1/4
teaspoonpepper,and,ifdesired,basilintohotpasta.Graduallyaddmascarpone,stirringgentlyuntilitmelts.Sprinklewithpinenuts.Yield:6servings(servingsize:1cuppastaand11/2teaspoonspinenuts).
CALORIES303;FAT15.6g(sat6.1g,mono5.3g,poly4.1g);PROTEIN9.2g;CARB31.4g;FIBER3.2g;CHOL98mg;IRON2mg;SODIUM236mg;CALC67mg
servewith
MarinatedHeartsofPalmSaladPrep:5minutes
1cuphalvedgrapetomatoes1/4cupverticallyslicedredonion
1/4cuplightbalsamicandbasilvinaigrette(suchasWish-Bone)
1(15-ounce)canheartsofpalm,drainedandslicedinto1/2-inchrounds
1(14-ounce)canquarteredartichokehearts,drained
1.Combineallingredientsinamediumbowl;tosswell.Yield:6servings(servingsize:about3/4cup).
CALORIES61;FAT2g(sat0.2g,mono0.6g,poly1.1g);PROTEIN2.8g;CARB9g;FIBER3g;CHOL0mg;IRON1.4mg;SODIUM359mg;CALC32mg
PennewithRoastedRatatouilleMild-flavoredeggplant,thekeyingredientinratatouille,harmonizeswellwithboldingredientssuchasonion,garlic,andbellpeppers.ApopulardishfromtheProvenceregionofFrance,itcanbeservedhot,cold,oratroomtemperature.Prep:5minutes•Cook:20minutes
2cups(1-inch)cubedunpeeledeggplant(1small)
2cupsrefrigeratedpreslicedgreen,yellow,andredbellpepperstrips
11/2cups(1-inch)piecesredonion(about1medium)
1tablespoonoliveoil1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
4largegarliccloves,chopped
FreshTomatoSaucewithPenne
ShreddedfreshParmesancheese(optional)
1.Preheatovento450°.
2.Combinefirst7ingredientsinalargeroastingpan.Bakeat450°for15minutes;stirgently.Bakeanadditional5minutesoruntilvegetablesaretender.
3.Whilevegetablesbake,prepareFreshTomatoSaucewithPenne.
4.CombineroastedvegetablesandFreshTomatoSaucewithPenneinalargebowl.SprinklewithParmesancheese,ifdesired.Yield:4servings(servingsize:11/2cups).
CALORIES273;FAT7.4g(sat0.8g,mono4.7g,poly1.7g);PROTEIN9.9g;CARB42.3g;FIBER7.4g;CHOL0mg;IRON11.6mg;SODIUM471mg;CALC38mg
FreshTomatoSaucewithPennePrep:3minutes•Cook:11minutes
6ouncesuncookedmultigrainpennepasta(suchasBarillaPlus)
2teaspoonsoliveoil
2(8-ounce)tomatoes,coredandchopped1/3cupchoppedfreshbasil
2tablespoonsbalsamicvinegar1/4teaspoonsalt
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drain.
2.Heatoilinalargenonstickskilletovermedium-highheat.Addtomato;cook4to5minutesoruntiltomatoistenderandformsachunkysauce.Addbasil,vinegar,andsalt;cook1minute.Stirinpasta.Yield:4servings(servingsize:about1cup).CALORIES197;FAT3.9g(sat0.3g,mono2.2g,poly1.2g);PROTEIN8.2g;CARB32.9g;FIBER4.3g;CHOL0mg;IRON11.1mg;SODIUM171mg;CALC21mg
BakedRavioliwithButternutSquashCreamSauceAcreamybutternutsquash,brownbutter,andsagesaucelivensupfrozencheese-filledravioli.Aquickvisitunderthebroilerjustbeforeserving,andtheendresultiscrispyperfection.Prep:10minutes•Cook:14minutes
1(22-ounce)packagefrozenlightcheeseravioli(suchasCelentano)
ButternutSquashCreamSauce
Cookingspray
2tablespoonsbutter
12freshsageleaves3/4cup(3ounces)shreddedreduced-fat4-cheeseItalianblendcheese
1.Preheatbroiler.
2.Cookravioliaccordingtopackagedirections,omittingsaltandfat.Drain.
3.Whileraviolicooks,prepareButternutSquashCreamSauce.
4.Divideraviolievenlyamong6shallowbakingdishescoatedwithcookingspray.Spooncreamsauceevenlyoverravioliindishes.
5.Meltbutterinalargenonstickskilletovermedium-highheat.Addsage;sauté3minutesoruntilbubblessubsideandbutterbeginstobrown.Drizzlebuttermixtureevenlyoversauce.Sprinkleevenlywithcheese.
6.Placedishesonalargerimmedbakingsheet.Broil3minutesoruntilcheesemeltsandbeginstobrown.Yield:6servings.
CALORIES381;FAT19.2g(sat7.7g,mono4.7g,poly6.5g);PROTEIN16.2g;CARB36.7g;FIBER2.9g;CHOL45mg;IRON1.8mg;SODIUM706mg;CALC299mg
ButternutSquashCreamSaucePrep:3minutes•Cook:4minutes1/2cupchoppedwalnuts,toasted
1/2cuporganicvegetablebroth
6tablespoons(3ounces)1/3-less-fatcreamcheese
1tablespoonchoppedfreshchives1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1(12-ounce)packagebutternutsquashpuree(suchasMckenzie’s),thawed
1.Placeallingredientsinafoodprocessor;processuntilsmooth.Yield:6servings(servingsize:6tablespoons).CALORIES135;FAT10.9g(sat2.9g,mono2.2g,poly5.6g);PROTEIN3.5g;CARB7.1g;FIBER1.2g;CHOL10mg;IRON0.7mg;SODIUM340mg;CALC30mg
fixitfasterTosaveevenmoretime,considersubstituting6tablespoonsoflighttub-stylecreamcheesewithchivesandonionforthe1/3-less-fatcreamcheeseand1tablespoonofchoppedfreshchives.
FishandShellfish
Pan-SearedFlounderwithFriedRosemaryandGarlic
HalibutwithBaconandBalsamicTomatoes
MahimahiwithGrilledPineappleRelish
SweetandSmokyGlazedSalmon
Horseradish-DillSalmon
BakedLemonSole
Parmesan-BroiledTilapia
BajaFishTostadas
TroutwithOnionJamandBacon
Cornmeal-CrustedTroutwithBourbon-PecanButterSauce
RisottoMilanesewithMussels
CrispyCurryScallops
GreenCurryScallopswithShiitakes
Sesame-CrustedScallopswithTeriyakiGlaze
ShrimpQuesadillawithTropicalSalsa
SmokyBBQShrimp
ShrimpFriedRice
ShrimpandArtichokeswithWildRice
ShrimpJambalaya
ShrimpScampi
Pan-SearedFlounderwithFriedRosemaryandGarlic4-ingredient
Cookinggarlicandrosemaryintheoilinfusesitwithflavor.Thisdoubledoseoftastinessisimpartedtothefishasitcooks.Prep:2minutes•Cook:9minutes
11/2tablespoonsoliveoil
3largegarliccloves,thinlysliced
4rosemarysprigs
4(6-ounce)flounderfillets1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4teaspoonpaprika
Lemonwedges(optional)
1.Heatoilinalargenonstickskilletovermediumheat.Addgarlicandrosemary.Cook3minutesoruntilgarlicisbrownedandrosemaryiscrisp.Usingaslottedspoon,transfergarlicandrosemarytopapertowels,reservingoilinpan.
2.Returnoiltomedium-highheat.Sprinklefishevenlywithsalt,pepper,andpaprika.Cookfishinhotoil3minutesoneachsideoruntildesireddegreeofdoneness.Dividefishevenlyamong4plates.Topwithreservedgarlicandrosemary.Servewithlemonwedges,ifdesired.Yield:4servings(servingsize:1fillet).CALORIES204;FAT7.1g(sat1.4g,mono4.3g,poly1.3g);PROTEIN32.2g;CARB1g;FIBER0.2g;CHOL82mg;
IRON0.7mg;SODIUM284mg;CALC37mg
servewith
LemonyMashedPotatoesPrep:5minutes•Cook:8minutes
11/2poundsYukonGoldpotatoes,peeledandcutinto1-inchchunks
1tablespoonwater1/3cup1%low-fatmilk
1/4cupreduced-fatsourcream
11/2teaspoonsgratedlemonrind
1/2teaspoongarlicpowder
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Placepotatoinasinglelayerinamicrowave-safebowl;add1tablespoonwater.Coverbowlwithplasticwrap(donotallowplasticwraptotouchfood);vent.MicrowaveatHIGH8minutesoruntiltender.
2.Addremainingingredientstopotatoinbowl;mashwithapotatomashertodesiredconsistency.Yield:4servings(servingsize:about2/3cup).
CALORIES171;FAT2g(sat1.3g,mono0.6g,poly0.1g);PROTEIN5.2g;CARB32.1g;FIBER2.2g;CHOL7mg;IRON1.5mg;SODIUM172mg;CALC43mg
fixitfasterPutdownthepotatopeeler,openupapackageofrefrigeratedmashedpotatoes,andturnuptheflavorwithadashofgarlicpowder,apinchofpepper,andasprinkleoflemonzest.Injustafewminutes,yoursidedishisreadytoserve.
HalibutwithBaconandBalsamicTomatoes4-ingredient
Sweettomatoesandsmokybaconenhancethemildflavorofhalibut.Aflatfishwithamedium-firmwhiteflesh,halibuthailsfromthecoldwatersofthenorthernPacificandAtlanticOceans.Prep:1minute•Cook:18minutes
4slicescenter-cutbacon
4(6-ounce)skinlesshalibutfillets(about1/2to3/4inchthick)
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2cupsgrapetomatoes
2tablespoonsbalsamicvinegar
Choppedfreshparsley(optional)
1.Cookbaconinalargenonstickskilletovermedium-highheat4minutesoruntilcrisp.Removebaconfrompan,reservingdrippingsinpan;crumble.
2.Whilebaconcooks,sprinklefishevenlywithsaltandpepper.Addfilletstohotdrippingsinpan;cook4to5minutesoneachsideoruntildesireddegreeofdoneness.Removefrompan,andkeepwarm.
3.Addtomatoestopan.Sauté4minutesoruntiltomatoesbegintoburst.Addvinegar;cook1minuteoruntilsaucethickens,pressingtomatoeswiththebackofaspoontoreleasejuice.
4.Spoontomatomixtureevenlyovereachfillet.Sprinklewithcrumbledbaconand,ifdesired,parsley.Yield:4servings(servingsize:1fillet,6tablespoonstomatomixture,and1tablespoonbacon).CALORIES228;FAT5.2g(sat1.3g,mono2g,poly1.8g);PROTEIN38g;CARB4.5g;FIBER1g;CHOL59mg;IRON1.5mg;SODIUM329mg;CALC95mg
servewith
GrilledAsparaguswithShallot-DijonVinaigrettePrep:4minutes•Cook:5minutes
1poundfreshasparagus,trimmed
Cookingspray
1shallot,minced
1tablespoonchoppedfreshparsley
1tablespoonsherryvinegar
1tablespoonextra-virginoliveoil
1teaspoonDijonmustard1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Preheatgrill.
2.Placeasparagusongrillrackcoatedwithcookingspray.Cook4to5minutesoruntiltender,turningoccasionally.
3.Whileasparaguscooks,combineshallotandnext6ingredientsinalargebowl,stirringwellwithawhisk.
4.Placeasparagusonaservingplate;drizzlewithvinaigrette.Serveimmediately.Yield:4servings(servingsize:1/4ofasparagus).
CALORIES67;FAT3.7g(sat0.6g,mono2.5g,poly0.6g);PROTEIN2.7g;CARB6g;FIBER2.5g;CHOL0mg;IRON2.6mg;SODIUM179mg;CALC32mg
MahimahiwithGrilledPineappleRelishLikemeat,fishismarinatedtobringouttheflavor.Butunlikemeat,itdoesn’tneedtolingerlongbecausefishdoesn’tneedtenderizing.Werecommenda15-minutesoakforfishorseafood.Longerandthelimejuicewillmakeitmushy.Servewithricetoroundoutyourmeal.Prep:4minutes•Cook:10minutes•Other:15minutes
3tablespoonslightcoconutmilk
3tablespoonsfreshlimejuice
1tablespoonlower-sodiumsoysauce
4(6-ounce)mahimahiorotherfirmwhitefishfillets
GrilledPineappleRelish1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
1.Preheatgrill.
2.Combinefirst3ingredientsinashallowdish;addfish,turningtocoat.Coverandmarinateatroomtemperature15minutes.Whilefishmarinates,prepareGrilledPineappleRelish.
3.Removefishfromdish,anddiscardmarinade.Sprinklefishwithsaltandpepper.
4.Placefishongrillrackcoatedwithcookingspray.Grill5minutesoneachsideoruntildesireddegreeofdoneness.SpoonGrilledPineappleRelishevenlyoverfish.Yield:4
servings(servingsize:1filletandabout2/3cuprelish).
CALORIES276;FAT2g(sat1g,mono0.4g,poly0.5g);PROTEIN33.1g;CARB32.8g;FIBER2.9g;CHOL124mg;IRON3mg;SODIUM604mg;CALC68mg
GrilledPineappleRelishPrep:7minutes•Cook:10minutes
4greenonions
1(11/4-pound)coredfreshpineapple,cutinto1/2-inch-thickslices
1smallredbellpepper,halvedverticallyandseeded
Cookingspray
3tablespoonsbrownsugar
1tablespoonseasonedricevinegar1/8teaspoonsalt
1.Preheatgrill.
2.Coatfirst3ingredientsheavilywithcookingspray.Placeongrillrackcoatedwithcookingspray.Grillonions6minutesoruntillightlybrowned,turningonce.Grillpineappleandbellpepper10minutesoruntillightlybrownedandtender.
3.Combinebrownsugar,vinegar,andsaltinamediumbowl,stirringuntilsugardissolves.Coarselychoppineappleandbellpepper.Cutonioninto1-inchpieces,andaddtobowl.Tosswell.Yield:4servings(servingsize:about2/3cup).
CALORIES120;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN1.2g;CARB30.9g;FIBER2.8g;CHOL0mg;IRON0.9mg;SODIUM156mg;CALC39mg
SweetandSmokyGlazedSalmonCrispandglazedontheoutside,thissalmoncooksuptenderandmoistinside.Thecitrusy-sweetglazewiththesmokynoteaddsaflavorfulfinish.Prep:3minutes•Cook:10minutes•Other:10minutes
2tablespoonsfrozenlemonadeconcentrate,thawed
1tablespoonwater
1tablespoonhoney
1teaspoonsmokedpaprika
4(6-ounce)salmonfillets
2teaspoonscanolaoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Preheatbroiler.
2.Combinefirst4ingredientsinalargeheavy-dutyzip-topplasticbag.Addfishtobag;seal.Refrigerate10minutes,turningbagonce.
3.Removefishfrombag,reservingmarinade.Placemarinadeinamicrowave-safebowl;microwaveatHIGH40secondsoruntilbubbly.
4.Heatoilinacast-ironskilletovermedium-highheat;sprinklefishwithsaltandpepper.Addfishtopan;cook3minutes.Turnfishover;brushmarinadeevenlyoverfish.Broil5minutesoruntildesireddegreeofdoneness.Yield:4servings(servingsize:1fillet).CALORIES253;FAT8.3g(sat1.4g,mono3.4g,poly3.4g);PROTEIN34.1g;CARB9g;FIBER0.2g;CHOL89mg;IRON1.5mg;SODIUM260mg;CALC25mg
servewith
PetiteGreenPeaswithMintButterPrep:2minutes•Cook:5minutes1/4cupfinelychoppedonion
2tablespoonswater
21/2cupsfrozenpetitegreenpeas
1tablespoon50/50non-hydrogenatedbutteryblendstickspread(suchasSmartBalance)
2tablespoonschoppedfreshmint1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Combineonionand2tablespoonswaterinamediummicrowave-safebowl;coverandmicrowaveatHIGH2minutes.Addpeas;coverandmicrowave3minutesoruntilpeasandonionaretender.
2.Addbutteryblendspreadandremainingingredientstopeas;tosswell.Yield:4servings(servingsize:about2/3cup).
CALORIES72;FAT2.3g(sat0.6g,mono0.9g,poly0.6g);PROTEIN3.9g;CARB11.6g;FIBER4.1g;CHOL0mg;IRON1.1mg;SODIUM301mg;CALC24mg
Horseradish-DillSalmon10-minute
Theessenceofhorseradishinthiscreamysaucewakesuptheflavorofthefish,whichhasamedium-firmflesh.Preparedhorseradishisgratedfreshhorse-radishrootpreservedinvinegar.Itcanbekeptrefrigeratedforseveralmonthsoruntilitbeginstodarkenorhitsasournote.Prep:1minute•Cook:7minutes
4(6-ounce)skinlesssalmonfillets(1inchthick)1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Oliveoil–flavoredcookingspray
2tablespoonsfat-freesourcream
2tablespoonslightmayonnaise
1tablespoonpreparedhorseradish
1tablespoonchoppedfreshdill
1tablespoonchoppeddrainedcapers
1teaspoongratedlemonrind
2teaspoonsfreshlemonjuice
1.Sprinklefilletsevenlywithsaltandpepper.
2.Heatalargenonstickskilletovermedium-highheat;coatpanwithcookingspray.Add
filletstopan;cook3to4minutesoneachsideoruntildesireddegreeofdoneness.
3.Whilefilletscook,combinesourcreamandnext6ingredientsinasmallbowl.Spoon2tablespoonssauceovereachfillet.Yield:4servings(servingsize:1filletand2tablespoonssauce).CALORIES235;FAT8.6g(sat1.6g,mono2.8g,poly4.1g);PROTEIN34.6g;CARB2.8g;FIBER0.3g;CHOL92mg;IRON1.4mg;SODIUM376mg;CALC42mg
servewith
RoastedBroccoliwithGarlicandPineNutsPrep:3minutes•Cook:17minutes
1(12-ounce)packagefreshbroccoliflorets
4garliccloves,crushed
2teaspoonsoliveoil1/4teaspoonsalt
1/4teaspooncrushedredpepper(optional)
Cookingspray
2tablespoonspinenuts
2teaspoonsfreshlemonjuice
1.Preheatovento450°.
2.Combinefirst4ingredientsand,ifdesired,redpepperonarimmedbakingsheetcoatedwithcookingspray.
3.Bakeat450°for15minutesoruntilbrownedandalmosttender.Addpinenuts.Bakeanadditional2minutesoruntilnutsaretoasted.Drizzlebroccoliwithlemonjuicejustbeforeserving.Yield:4servings(servingsize:3/4cup).
CALORIES77;FAT5.5g(sat0.7g,mono2.8g,poly1.9g);PROTEIN3.3g;CARB6.2g;FIBER2.7g;CHOL0mg;IRON1.1mg;SODIUM169mg;CALC47mg
BakedLemonSoleAlittlefattranslatesintoalotofflavorforthismild,delicatewhitefish.Prep:7minutes•Cook:9minutes
1tablespoonoliveoil
1cuppanko(Japanesebreadcrumbs)1/4cup(1ounce)gratedfreshRomanocheese
1teaspoongratedlemonrind
8(3-ounce)solefillets
2tablespoonsfreshlemonjuice1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
Lemonwedges(optional)
Choppedfreshparsley(optional)
1.Preheatovento450°.
2.Coatarimmedbakingsheetwithoil.Placeinovenwhileovenpreheatsto450°.
3.Combinepanko,cheese,andlemonrindinasmallbowl.Brushfishwithlemonjuice;sprinkleevenlywithsaltandpepper.Dredgefishinpankomixture.
4.Placefishonpreheatedbakingsheet.Coattopswithcookingspray.Bakeat450°for9to11minutesoruntildesireddegreeofdoneness.Servewithlemonwedges,andsprinklewithparsley,ifdesired.Yield:4servings(servingsize:2fillets).
CALORIES269;FAT7.8g(sat2.4g,mono3.8g,poly1.6g);PROTEIN36.3g;CARB11.1g;FIBER0.8g;CHOL87mg;IRON0.7mg;SODIUM451mg;CALC100mg
servewith
ZucchiniandTomatoCouscousPrep:3minutes•Cook:6minutes•Other:5minutes3/4cupfat-free,lower-sodiumchickenbroth
1/2cupuncookedcouscous
1teaspoongratedlemonrind1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2teaspoonsoliveoil
1cuphalvedgrapetomatoes
2garliccloves,minced
1mediumzucchini,halvedlengthwiseandthinlysliced1/4cuppittedkalamataolives,halved
1tablespoonchoppedfreshparsley
1.Bringbrothtoaboilinasmallsaucepan.Stirincouscousandnext3ingredients.Cover,removefromheat,andletstand5minutes.
2.Whilecouscouscooks,heatoilinalargenonstickskilletovermedium-highheat.Addtomatoes,garlic,andzucchini;sauté3to4minutesoruntiltender.Addvegetables,olives,andparsleytocouscous;fluffwithafork.Yield:4servings(servingsize:about1cup).CALORIES147;FAT4.9g(sat0.6g,mono3.5g,poly0.6g);PROTEIN4.1g;CARB21.6g;FIBER2.3g;CHOL0mg;IRON0.6mg;SODIUM403mg;CALC27mg
Parmesan-BroiledTilapiaSustainabletilapiaandarich-tastingcheesycoatingcombinethebestofgoodeats.Grouperandorangeroughyfilletsworkequallywellinthissimple-to-fixentrée.Prep:4minutes•Cook:11minutes
6(6-ounce)tilapiafillets
Cookingspray1/4cup(1ounce)gratedfreshParmesancheese
3tablespoonschoppedgreenonions
3tablespoonslightmayonnaise
1tablespoonyogurt-basedspread(suchasBrummel&Brown)1/4teaspoonsalt
1/4teaspoonblackpepper
1garlicclove,pressed
1.Preheatbroiler.
2.Patfishdrywithapapertowel.Arrangefishontherackofabroilerpancoatedwithcookingspray.
3.Combinecheeseandnext6ingredientsinasmallbowl.Spreadmixtureevenlyoverfish.
4.Broil11minutesoruntildesireddegreeofdoneness.Yield:6servings(servingsize:1fillet).CALORIES217;FAT7.5g(sat2.2g,mono2.3g,poly2.8g);PROTEIN36.3g;CARB1g;FIBER0.2g;CHOL88mg;
IRON1mg;SODIUM339mg;CALC88mg
servewith
LavenderPotatoesPrep:3minutes•Cook:20minutes
11/2poundsbabyYukongoldpotatoes(about24potatoes)
1tablespoonoliveoil
11/2teaspoonsdriedlavender
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Preheatovento450°.
2.Cutpotatoesinhalfcrosswise.Placepotato,oil,andremainingingredientsinabowl,tossingtocoat.Spreadpotatomixtureinasinglelayeronalargerimmedbakingsheet.Bakeat450°for20minutes.Yield:6servings(servingsize:1/2cup).
CALORIES114;FAT2.3g(sat0.3g,mono1.6g,poly0.2g);PROTEIN2.7g;CARB20.2g;FIBER1.4g;CHOL0mg;IRON1mg;SODIUM104mg;CALC0mg
Lavender,asignatureseasoningfromProvence,France,impartsafloweryscenttopotatoes.Ifyoupreferabolderflavor,substituterosemary,anherbfavoredinMediterraneancuisine.
BajaFishTostadasTrythesefun“knifeandfork”tacos.Typically,premadetostadashellsaredeep-fried,butbakingyourownshellsmakesthemwaistline-worthyanddollar-wise.PicodeGalloSlawandguacamoledoublethenutritionaldividends.Prep:5minutes•Cook:18minutes
4(6-inch)corntortillas
Cookingspray
PicodeGalloSlaw
4(6-ounce)tilapiafillets1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/2cuprefrigeratedguacamole(suchasWholly)
2tablespoonschoppedfreshcilantro
1.Preheatovento400°.
2.Coatbothsidesofcorntortillaswithcookingspray.Placetortillasdirectlyonovenrackplacedincenterofoven.Bakeat400°for5minutes;turntortillaswithtongs,andbakeanadditional5minutesoruntilcrispy.Removefromovenwithtongs,andplaceonpapertowels.
3.Whiletortillasbake,preparePicodeGalloSlaw.
4.Preheatgrill.
5.Coatbothsidesoffishwithcookingspray.Sprinklefishwithsaltandpepper.Placefish
ongrillrackcoatedwithcookingspray;grill4minutesoneachsideoruntildesireddegreeofdoneness.Using2forks,breakfishintolargechunks.
6.Place1tortillaoneachof4plates.Spread2tablespoonsguacamoleoneachtortilla;spoonPicodeGalloSlawevenlyoverguacamole.Dividefishevenlyamongtortillas,andsprinklewithcilantro.Yield:4servings(servingsize:1tostada).CALORIES313;FAT11.9g(sat4.2g,mono4.2g,poly3.5g);PROTEIN36.6g;CARB20.6g;FIBER1.8g;CHOL85mg;IRON1.1mg;SODIUM729mg;CALC32mg
PicodeGalloSlawPrep:3minutes
11/2cupspackagedshreddediceberglettuce
11/2cupspackaged3-colordelicoleslaw(suchasFreshExpress)
1cupfreshpicodegallo1/3cuplightlimevinaigrette(suchasNewman’sOwn)
1.Combineallingredientsinamediumbowl;tosswell.Yield:4servings(servingsize:about3/4cup).
CALORIES59;FAT4g(sat0.7g,mono1.4g,poly1.9g);PROTEIN0.4g;CARB8.5g;FIBER0.7g;CHOL0mg;IRON0.1mg;SODIUM250mg;CALC4mg
TroutwithOnionJamandBacon4-ingredient
Weturneduptheflavoroftroutfilletsandcilantroslawusingsweet-savorygarlicandonionjamwithboth.Ifyoucan’tgettroutfilletsinyourarea,substitutefarm-raisedtilapiaorotherthinwhitefishfillets.Ifyouhavetimetochillthecompanionslaw,allthebettertoboosttheflavor.Prep:4minutes•Cook:8minutes
4(6-ounce)troutfillets1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cuproastedgarliconionjam(suchasStonewallKitchen)
Cookingspray
4precookedbaconslices
1.Preheatbroiler.
2.Sprinkletroutwithsaltandpepper.Stirjamwell;brushtopsoffilletsevenlywithjam.Placefilletsontherackofabroilerpancoatedwithcookingspray.Broil8to10minutesoruntildesireddegreeofdoneness.
3.Heatbaconaccordingtopackagedirections.Coarselycrumble1baconsliceovereachfilletbeforeserving.Yield:4servings(servingsize:1filletand1baconslice).CALORIES247;FAT7.5g(sat2.4g,mono3.1g,poly1.9g);PROTEIN30.5g;CARB13.1g;FIBER0g;CHOL146mg;IRON0.5mg;SODIUM331mg;CALC30mg
servewith
CilantroSlawPrep:1minute•Cook:1minute1/4cuproastedgarliconionjam(suchasStonewallKitchen)
1tablespoonbrownsugar
1tablespoonwhitevinegar
2cupspackaged3-colorcoleslaw(suchasFreshExpress)1/4cupchoppedfreshcilantro
1.Combinefirst3ingredientsinamicrowave-safebowl.MicrowaveatHIGH45secondsoruntiljammelts.Coolslightly.Stirincoleslawandcilantro.Yield:2cups(servingsize:1/2cup).
CALORIES72;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.4g;CARB18.1g;FIBER0.7g;CHOL0mg;IRON0.1mg;SODIUM9mg;CALC4mg
Cornmeal-CrustedTroutwithBourbon-PecanButterSauce4-ingredient
Troutfilletscanvaryinsize.Generally,one6-ounceuncookedfilletisthestandardservingsize.Iftroutisn’tavailable,trygrouper,the“otherflakywhitefish.”Servewithsautéedspinach.Prep:4minutes•Cook:13minutes1/4cupstone-groundyellowcornmeal
3tablespoonspanko(Japanesebreadcrumbs)
4(6-ounce)rainbowtroutfillets1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2teaspoonsoliveoil
Bourbon-PecanButterSauce
1.Combinecornmealandpankoinashallowdish;sprinklefishwithsaltandpepper.Heatoilinalargenonstickskilletovermedium-highheat.Dredgetopsoffishincornmealmixture.
2.Placefish,breadingsidesdown,inpan;cook4minutesoruntilbrowned.Turnfishover;cook3to4minutesoruntildesireddegreeofdoneness.Removefishfrompan;coverandkeepwarm.
3.PrepareBourbon-PecanButterSauce;spoonsauceevenlyoverfish.Yield:4servings(servingsize:1filletandabout1tablespoonBourbon-PecanButterSauce).CALORIES376;FAT15.9g(sat3.5g,mono7.7g,poly4.7g);PROTEIN36.6g;CARB12.2g;FIBER2.1g;CHOL104mg;IRON1.8mg;SODIUM242mg;CALC127mg
Bourbon-PecanButterSaucePrep:1minute•Cook:5minutes
Butter-flavoredcookingspray1/4cuppecanpieces
1/4cupbourbon
1tablespoonlightbrownsugar
2tablespoonsfat-free,lower-sodiumchickenbroth
1tablespoonlightbutter
Dashofgroundredpepper
1.Heatamediumnonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpecans;sauté2minutesoruntiltoasted.Removefrompan.Addbourbon,brownsugar,andbrothtopan;bringtoaboil.Boil1minuteoruntilreducedbyhalf.Removefromheat;addbutterandpepper,stirringuntilbuttermelts.Yield:4servings(servingsize:about1tablespoon).CALORIES115;FAT7.4g(sat1.7g,mono3.7g,poly1.8g);PROTEIN0.8g;CARB4.4g;FIBER0.7g;CHOL4mg;IRON0.3mg;SODIUM33mg;CALC10mg
RisottoMilanesewithMussels4-ingredient
Usingarisottomixshavesofftimeandkeepsthedisheasyandhands-off.Servewithcrustybreadtosoakuptheflavors.Prep:1minute•Cook:15minutes•Other:3minutes
11/4cupswater
1/2(8-ounce)packagerisottoallaMilanese(suchasAlessi;1/2cup)
SteamedMusselswithTomatoandFennel
2tablespoonsgratedfreshParmigiano-Reggianocheese1/4teaspoonfreshlygroundblackpepper
1/4cupchoppedfreshparsley
1.Bring11/4cupswatertoaboilinamediumsaucepan.Stirinrisotto;cover,reduceheat,andsimmer15minutes.PrepareSteamedMusselswithTomatoandFennelwhilerisottoiscooking.Uncoverrisotto,andletstand3minutes.Stirincheeseandpepper.Dividemixtureevenlyamong4shallowbowls.SpoonSteamedMusselswithTomatoandFennelevenlyoverrisotto.Sprinklewithparsley.Yield:6servings(servingsize:1/4cuprisotto,about11mussels,2/3cupbroth,and2teaspoonsparsley).
CALORIES329;FAT7.4g(sat2.1g,mono3g,poly2.3g);PROTEIN30.7g;CARB33.3g;FIBER3.3g;CHOL65mg;IRON10.1mg;SODIUM994mg;CALC127mg
SteamedMusselswithTomatoandFennelPrep:7minutes•Cook:9minutes
2teaspoonsoliveoil
3cupscoarselychoppedtomato
2cupsverticallyslicedonion
2cupsslicedfennelbulb
3garliccloves,minced1/2cupdrywhitewine
70mussels(3pounds),scrubbedanddebearded
1.HeatoilinalargeDutchovenovermedium-highheat.Addtomato,onion,fennel,andgarlic.Cook,stirringconstantly,4minutesoruntilfennelistender.Addwineandmussels;cover,reduceheat,andsimmer4minutesoruntilshellsopen.Removefromheat;discardanyunopenedshells.Yield:6servings(servingsize:about11musselsand2/3cupbroth).
CALORIES270;FAT6.9g(sat1.7g,mono2.8g,poly2.3g);PROTEIN28.8g;CARB21.8g;FIBER2.9g;CHOL64mg;IRON9.8mg;SODIUM791mg;CALC99mg
CrispyCurryScallops4-ingredient—10-minute
Panko—orJapanesebreadcrumbs—isswoonmaterial!Itgivesthesesucculentscallopsalight,crispycrustandadelightfulcrunch.Lookforpankoonthebakingaislealongwithothervarietiesofbreadcrumbsorontheethnicfoodsaisleofyoursupermarket.Prep:5minutes•Cook:5minutes
11/2poundslargeseascallops(about12)
1/2cuppanko(Japanesebreadcrumbs)
2teaspoonslower-sodiumsoysauce
1teaspooncurrypowder
2teaspoonscanolaoil
Limewedges
1.Patscallopsdrywithpapertowels.Placepankoinashallowdish.
2.Tossscallopswithsoysauceinamediumbowl;sprinkleevenlywithcurrypowder.Dredgeinpanko.
3.Heatoilinalargenonstickskilletovermedium-highheat.Addscallopstopan;cook2to3minutesoneachsideoruntilbrowned.Servewithlimewedges.Yield:4servings(servingsize:3scallops).CALORIES207;FAT3.9g(sat0.3g,mono1.6g,poly1.1g);PROTEIN29.4g;CARB11.1g;FIBER1.3g;CHOL56mg;IRON0.6mg;SODIUM388mg;CALC43mg
servewith
Chile-GingerSugarSnapsPrep:2minutes•Cook:4minutes
3tablespoonswater1/2teaspoongratedpeeledfreshginger
1/2teaspoonchilepastewithgarlic(suchassambaloelek)
1/8teaspoonsalt
Cookingspray
1(8-ounce)packagefreshsugarsnappeas
1.Combine3tablespoonswaterandnext3ingredientsinasmallbowl;stirwithawhisk.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addsugarsnappeas,andsauté1minute.Addwatermixturetopan,tossingtocoatpeas.Cook2minutesoruntilsugarsnappeasarecrisp-tender.Yield:4servings(servingsize:1/2cup).CALORIES31;FAT0.2g(sat0g,mono0.2g,poly0g);PROTEIN1.4g;CARB6.5g;FIBER1.4g;CHOL0mg;IRON0.5mg;SODIUM87mg;CALC29mg
GreenCurryScallopswithShiitakes4-ingredient
GreencurrypasteisafieryblendofspicesandchilesusedinIndianandPakistanicuisines.Prep:2minutes•Cook:11minutes
11/2poundsseascallops(about16scallops)
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Oliveoil–flavoredcookingspray
1poundshiitakemushrooms,stemsremoved
1cuplightcoconutmilk
2tablespoonsgreencurrypaste
2cupscookedbasmatirice(optional)
2tablespoonschoppedfreshbasil(optional)
1.Rinsescallops.Drainwell,andpatdrywithpapertowels.Sprinklescallopswithsaltandpepper.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addscallopstopan;cook3minutesoneachsideoruntildone.Removescallopsfrompan;keepwarm.
2.Recoatpanwithcookingspray;addmushroomstopan.Sauté3minutesoruntiltender.Addcoconutmilkandcurrypaste.Bringtoasimmer,stirringoften.Poursauceoverscallops.Serveoverbasmatirice,andsprinklewithbasil,ifdesired.Yield:4servings(servingsize:4scallopsandabout2/3cupsauce).
CALORIES253;FAT4.8g(sat3.2g,mono0.8g,poly0.7g);PROTEIN31.1g;CARB23.6g;FIBER2.4g;CHOL56mg;IRON1.3mg;SODIUM574mg;CALC45mg
servewith
MangoLassiPrep:4minutes
2cupsvanillafat-freeyogurt1/2cupfat-freemilk
1/16teaspoonsalt
2peeledripemangoes,sliced
1.Placeallingredientsinablender;processuntilsmooth.Coverandrefrigerateuntilreadytoserve.Yield:6servings(servingsize:3/4cup).
CALORIES140;FAT0.3g(sat0.1g,mono0.1g,poly0.1g);PROTEIN5.2g;CARB29.8g;FIBER1.6g;CHOL2mg;IRON0.1mg;SODIUM97mg;CALC180mg
ingredientspotlight
GreencurrypasteistypicallymadewithfreshingredientsandallthingsAsiansuchaslemongrass,galangal(acousinofginger),garlic,onions,greenorredchiles,andcilantro.Thepastealsocomesinredandyellow,dependingontheingredientsused.Theheatindexforgreencurrypastecansoar!
Sesame-CrustedScallopswithTeriyakiGlaze4-ingredient
Togetthedesirablefinishonscallops,besuretopatthemdrywithapapertowelbeforecooking.Anymoistureonscallops,andthey’llsteaminsteadofsear.Trythemwiththeeasy2-ingredientsauce.Usethesaucefordippingspringrolls,lettucewraps,orotherAsian-inspireddishes.Prep:3minutes•Cook:14minutes
11/2poundslargeseascallops(about12)
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
31/2tablespoonssesameseeds
1tablespoonoliveoil,divided
5tablespoonssalt-freespicyteriyakimarinade(suchasMrs.Dash)
11/2tablespoonsmirin(sweetricewine)
11/2tablespoonswater
Slicedgreenonions(optional)
1.Patscallopsdrywithpapertowels.Sprinklescallopswithsaltandpepper;dredgeinsesameseeds.
2.Heat11/2teaspoonsoilinalargenonstickskilletovermedium-highheat.Addhalfof
scallops;cook3minutesoneachside.Removescallopsfrompan;keepwarm.Repeatprocedurewithremainingoilandscallops.
3.Combineteriyakimarinade,mirin,and11/2tablespoonswater,stirringwithawhisk.Addtopan;cook1minute.Spoonsauceoverscallops.Garnishwithonions,ifdesired.Yield:4servings(servingsize:3scallopsand2tablespoonssauce).CALORIES269;FAT9.2g(sat1.4g,mono4.6g,poly3g);PROTEIN30g;CARB12.7g;FIBER1g;CHOL56mg;IRON1.7mg;SODIUM420mg;CALC119mg
servewith
GreenOnionSobaNoodlesPrep:3minutes•Cook:7minutes
3ouncesuncookedsobanoodles
1teaspoondarksesameoil1/2cupslicedgreenonions
2garliccloves,minced
1tablespoonlower-sodiumsoysauce
1.Preparenoodlesaccordingtopackagedirections,omittingsaltandfat.Drain.
2.Whilenoodlescook,heatoilinanonstickskilletovermedium-highheat.Addonions;sauté2minutes.Addgarlic;cook30seconds.Adddrainednoodlesandsoysaucetopan;tosswell.Yield:4servings(servingsize:1/2cup).
CALORIES96;FAT1.5g(sat0.2g,mono0.6g,poly0.6g);PROTEIN2.6g;CARB17.1g;FIBER1g;CHOL0mg;IRON0.6mg;SODIUM273mg;CALC14mg
AJapanesenoodle,sobaismadefrombuckwheatflour.Ifyoucan’tfindsobanoodles,whole-wheatspaghettiisaclosesecond.
ShrimpQuesadillawithTropicalSalsaWooyourfamilyandfriendswiththislighter,moderntakeontheMexicanspecialty.Tradethetraditionalmeatfillingandfryingmethodforquesadillaswithhealthfulsautéedshrimpandaknockoutfruitysalsa.Prep:3minutes•Cook:12minutes
2tablespoonssalt-freeFiestaLimeseasoning(suchasMrs.Dash)
1poundpeeledanddeveinedmediumshrimp
11/2teaspoonscanolaoil
4(8-inch)98%fat-freewhole-wheattortillas(suchasMission)
1cup(4ounces)preshreddedreduced-fatMexicanblendcheese
Cookingspray
TropicalSalsa
Freshcilantro(optional)
1.Sprinkleseasoningovershrimp;tosswell.
2.Heatoilinalargenonstickskilletovermedium-highheat;addshrimp.Sauté3minutesoruntilshrimpreachdesireddegreeofdoneness;removefrompan.Wipedrippingsfrompanwithapapertowel.
3.Arrangeshrimpoverhalfofeachtortilla;sprinkleeachwith1/4cupcheese.Foldtortillasinhalf.
4.Returnpantoheat.Coatpanandbothsidesofquesadillasevenlywithcookingspray.Place2quesadillasinpan;cook2minutesoneachsideoruntilbrowned.Repeatprocedurewithremainingquesadillas.Cuteachquesadillainto2wedges;servewithTropicalSalsaand,ifdesired,sprinklewithfreshcilantro.Yield:4servings(servingsize:
1quesadillaand1/2cupTropicalSalsa).
CALORIES452;FAT12.4g(sat4.3g,mono5.2g,poly2.8g);PROTEIN36.1g;CARB49.4g;FIBER4.7g;CHOL183mg;IRON3mg;SODIUM714mg;CALC285mg
TropicalSalsaPrep:10minutes
2tablespoonslimejuice
2teaspoonshoney
11/2teaspoonscanolaoil
11/2cupsdicedpeeledmango(1largemango)
2tablespoonsmincedredonion
2ripekiwifruit,peeledandchopped
1.Combinefirst3ingredientsinamediumbowl,stirringwithawhisk.Addmango,onion,andkiwifruit;tosswell.Yield:4servings(servingsize:1/2cup).
CALORIES106;FAT2.2g(sat0.2g,mono1.1g,poly0.7g);PROTEIN0.9g;CARB23.3g;FIBER2.7g;CHOL0mg;IRON0.3mg;SODIUM3mg;CALC23mg
SmokyBBQShrimpLikeyour’cuecookedlowandslow?Theenticingaromaofthisspeedygrilledshrimpjustmightchangeyourmind.Welikedthesmokyflavorthatbaconandbarbecuesauceaddtotheshrimp.Prep:8minutes•Cook:6minutes
32peeledanddeveinedlargeshrimp(about11/2pounds)
1/3cupspicybarbecuesauce(suchasStubbs)
2slicesapplewood-smokedbacon,cookedandfinelycrumbled
11/2tablespoonslow-sugarorangemarmalade
Cookingspray
1.Preheatgrill.
2.Threadshrimponto4(12-inch)metalskewers.
3.Combinebarbecuesauce,bacon,andmarmalade;brushevenlyovershrimp,usingallsauce.Placeskewersongrillrackcoatedwithcookingspray;grill3to4minutesoneachsideoruntilshrimpreachdesireddegreeofdoneness.Yield:4servings(servingsize:about8shrimp).CALORIES227;FAT5.2g(sat1.6g,mono1.6g,poly1.9g);PROTEIN37g;CARB7.4g;FIBER0g;CHOL264mg;IRON4.1mg;SODIUM502mg;CALC89mg
servewith
GrilledAvocadowithLime-CilantroCreamPrep:8minutes•Cook:2minutes
2avocados,peeled,seeded,andhalved
Oliveoil–flavoredcookingspray
2teaspoonsturbinadosugar1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cuplightsourcream
1tablespoonchoppedfreshcilantro
11/2tablespoonsfreshlimejuice
1.Preheatgrill.
2.Coatbothsidesofavocadowithcookingspray;sprinkleevenlywithsugar,salt,andpepper.Placeavocado,pitsidesdown,ongrillrackcoatedwithcookingspray.Grill1to2minutesoneachsideoruntillightlycharred.
3.Combinesourcream,cilantro,andlimejuice.Cuteachavocadohalfinhalf;drizzlewithsourcreammixture.Yield:4servings(servingsize:2avocadowedgesand1tablespooncream).CALORIES166;FAT13.2g(sat3.2g,mono8.2g,poly1.6g);PROTEIN3g;CARB11.8g;FIBER4.9g;CHOL5mg;IRON0.5mg;SODIUM515mg;CALC27mg
ShrimpFriedRiceFriedriceistheidealAsianrecipeforusingquick-start,quick-finishprecookedrice.Simplyopenthepouch,andaddittothestir-fryforthelast3minutesofcooking.Redpepper,garlic,ginger,andsoysauceputtheaccentonAsianinthislivelyshrimpdish.Prep:9minutes•Cook:9minutes
SeasonedShrimp
Cookingspray
1largeegg,lightlybeaten1/2cupfrozenpetitegreenpeas
1/3cupdiagonallyslicedgreenonions
1(8.8-ounce)pouchmicrowavablecookedbrownrice,chilled(suchasUncleBen’sWholeGrainBrownReadyRice)
1.PrepareSeasonedShrimp;keepwarm.
2.Wipepanwithpapertowels;recoatwithcookingspray.Returntomedium-highheat.Addegg;cook11/2minutesoruntilset.Removeeggfrompan;coolandthinlyslice.
3.Whileeggcools,addpeasandonionstopan;stir-fry1minute.Addrice;stir-fry2minutesoruntilheated.AddeggandSeasonedShrimp;stir-fry1minute.Yield:4servings(servingsize:1cup).CALORIES270;FAT5.2g(sat1g,mono1.9g,poly2.2g);PROTEIN28.1g;CARB24.3g;FIBER2.1g;CHOL217mg;IRON3.8mg;SODIUM528mg;CALC74mg
SeasonedShrimpPrep:2minutes•Cook:3minutes
Cookingspray
1poundpeeledanddeveinedlargeshrimp1/4teaspooncrushedredpepper
1tablespoonmincedgarlic
2teaspoonsmincedpeeledfreshginger
2tablespoonslower-sodiumsoysauce
1.Heatawokorlargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addshrimpandcrushedredpeppertopan;stir-fry1minute.Addgarlicandgingertopan;stir-fry1minute.Addsoysauce;stir-fry1minuteoruntilshrimpreachdesireddegreeofdoneness.Yield:4servings(servingsize:about6shrimp).CALORIES137;FAT2.4g(sat0.5g,mono0.6g,poly1.2g);PROTEIN23.5g;CARB2.8g;FIBER0.1g;CHOL172mg;IRON2.9mg;SODIUM468mg;CALC61mg
ShrimpandArtichokeswithWildRice10-minute
Takeout?Notachance.Thiscreamy-richshrimpcasserolegivesnewmeaningtothetermconveniencefood.Ready-to-cookshrimp,precookedrice,andrefrigeratedAlfredosaucestreamlinethisfamilyfavoritethat’sonthetablein10minutesflat.Prep:3minutes•Cook:6minutes
1(8.8-ounce)packageprecookedlong-grainandwildrice(suchasUncleBen’sReadyRice)
CreamSauce
1(9-ounce)packagefrozenartichokehearts(suchasBirdsEye)
Cookingspray
12ouncespeeledanddeveinedlargeshrimp,coarselychopped1/4teaspoonfreshlygroundblackpepper
3tablespoonsshreddedfreshParmesancheese
1.Microwavericeaccordingtopackagedirections.PrepareCreamSauce.Microwaveartichokeheartsaccordingtopackagedirections;drainandchop.
2.Whileartichokescook,heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Coatshrimpwithcookingspray;addshrimpandpeppertopan.Sauté3minutesoruntildesireddegreeofdoneness.Stirinartichokehearts,rice,andCreamSauce;cook1minuteorjustuntilthoroughlyheated.Sprinklewithcheese.Servehot.Yield:4servings(servingsize:about11/4cups).
CALORIES431;FAT8.9g(sat4.4g,mono2.3g,poly2.1g);PROTEIN30.4g;CARB57g;FIBER5g;CHOL149mg;
IRON4.3mg;SODIUM1345mg;CALC258mg
CreamSaucePrep:1minute•Cook:1minute3/4cuprefrigeratedlightAlfredosauce(suchasBuitoni)
2tablespoonsfat-freemilk
2teaspoonsbottledmincedgarlic1/4teaspoongroundredpepper
1.Combineallingredientsinamicrowave-safebowlor2-cupglassmeasuringcup.MicrowaveatHIGH1minuteoruntilthoroughlyheated.Yield:1cup(servingsize:1/4cup).CALORIES71;FAT4g(sat2.6g,mono0.8g,poly0.6g);PROTEIN3.3g;CARB4.7g;FIBER0g;CHOL15mg;IRON0mg;SODIUM282mg;CALC83mg
ShrimpJambalaya10-minute
Authentic-tastingjambalayainonly8minutes?ThisCreoledishcomestogetherquicklyusingprecookedspicyrice,seasonedcannedtomatoes,ready-to-cookshrimp,andham.Prep:1minute•Cook:7minutes
1teaspoonextra-virginoliveoil1/2cuprefrigeratedprechoppedcelery
3/4poundpeeledanddeveinedmediumshrimp
1(14.5-ounce)candicedtomatoeswithgreenpepper,celery,andonion,undrained1/4cupchoppedham
1/4teaspoongroundredpepper
1(8.8-ounce)packagemicrowavableprecookedSpanish-stylericewithtomatoesandpeppers(suchasUncleBen’sReadyRice)
2tablespoonscoarselychoppedfreshparsley
1.Heatoilinalargenonstickskilletovermedium-highheat.Addcelery;sauté2minutes.Addshrimp;sauté2minutesoruntilshrimpreachdesireddegreeofdoneness.Stirintomatoes,ham,andredpepper.Cook,stirringconstantly,1to2minutesoruntilthoroughlyheated.
2.Whileshrimpmixturecooks,microwavericeaccordingtopackagedirections;stirintoshrimpmixture.Sprinklewithparsley.Yield:4servings(servingsize:about1cup).CALORIES242;FAT4.9g(sat1.1g,mono2g,poly1.6g);PROTEIN22.4g;CARB26.8g;FIBER3g;CHOL135mg;IRON2.8mg;SODIUM1051mg;CALC79mg
servewith
WatercressSaladwithBalsamicOrangeVinaigrettePrep:5minutes
2tablespoonsbalsamicvinegar
1tablespoonfreshorangejuice
2teaspoonsextra-virginoliveoil1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
4cupstrimmedwatercress
1.Whisktogetherfirst5ingredientsinalargebowl;addwatercress,andtossgentlytocoat.Yield:4servings(servingsize:1cup).CALORIES33;FAT2.4g(sat0.3g,mono1.7g,poly0.4g);PROTEIN0.9g;CARB2.3g;FIBER0.2g;CHOL0mg;IRON0.1mg;SODIUM161mg;CALC44mg
ShrimpScampi10-minute
Thisintenselyflavored,garlic-infusedscampiservedoverangelhairpastawonusoverforitsflavorandquickpreptime.You’reinandoutofthekitchensuperfast.Prep:3minutes•Cook:7minutes
11/2tablespoonsoliveoil
11/2tablespoonsbottledmincedgarlic
11/2poundspeeledanddeveinedjumboshrimp
1/4cupfinelychoppedfreshflat-leafparsley
11/2tablespoonsfreshlemonjuice
1/2teaspoonsalt
1/8teaspoongroundredpepper
1.Heatoilinalargenonstickskilletovermedium-lowheat;addgarlic,andcook1minute.Addshrimp,andcook5minutesoruntilshrimpreachdesireddegreeofdoneness,stirringoccasionally;removepanfromheat.Stirinparsleyandremainingingredients.Yield:4servings(servingsize:about5shrimp).CALORIES233;FAT8.1g(sat1.3g,mono4.1g,poly1.7g);PROTEIN34.9g;CARB3.4g;FIBER0.2g;CHOL259mg;IRON4.4mg;SODIUM549mg;CALC100mg
ingredientspotlight
Bottledmincedgarlicisahandytime-savingproduct.Insteadoftakingthetimetomincegarliccloves,thismakesagreatsubstitution.Oneteaspoonbottledmincedgarlicistheequivalentof2mincedcloves.
Meats
Dolmathes
Shepherd’sPie
BeefandPepperoniPizza
BeefandBokChoyStir-Fry
Chili-LimeFlankSteak
SteakSoftTacoswithGrilledOnion
Jamaican-SpicedHangerSteakwithBanana-MangoChutney
Apricot-GlazedBeefTenderloin
BeefTenderloinwithMushroomGravy
GrecianSteaks
GrilledLambChopswithHoneyFigs
VealPiccata
PorkSchnitzel
GrilledPeachBarbecuePorkChops
SweetandSpicyChiliPorkChops
FieryGrilledPorkTenderloin
SagePorkMedallionswithMapleGlaze
HamandRoastedAsparagusCrepeswithGruyèreCheeseSauce
BakedEggsinCrispyHamCupswithPetitePeas
PastaPuttanesca
DolmathesDolmathesisatraditionalGreekdishofmeatandricestuffedingrapeleavesandtoppedwithadelicatelemonavgolemonosauce.Prep:18minutes•Cook:31minutes
18bottledlargegrapeleaves
1poundgroundround
1cupbutter-and-garlic–flavoredmicrowavablecookedrice(suchasUncleBen’sReadyRice)1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
Cookingspray
1cupfat-free,lower-sodiumchickenbroth
2teaspoonsoliveoil
AvgolemonoSauce
Choppedfreshmintorparsley(optional)
1.Rinsegrapeleavesundercoldwater;drainandpatdrywithpapertowels.Removestems,anddiscard.
2.Combinebeefandnext3ingredientsinamediumbowl.Spoon2tablespoonsbeefmixtureontocenterofeachgrapeleaf.Bring2oppositepointsofleaftocenter,andfoldoverfilling.Beginningat1shortside,rollupleaftightly,jelly-rollfashion.Repeatprocedurewithremaininggrapeleaves.
3.Placestuffedgrapeleavesclosetogether,seamsidesdown,inaDutchovencoatedwithcookingspray.Addbrothandoil;bringtoaboil.Cover,reduceheat,andsimmer30minutes.Usingaslottedspoon,transfertoaservingplatter,andkeepwarmuntilreadytoserve.
4.PrepareAvgolemonoSauce.ServedolmatheswithAvgolemonoSauce,andgarnishwithchoppedmintorparsley,ifdesired.Yield:6servings(servingsize:3dolmathesandabout11/2tablespoonssauce).
CALORIES209;FAT10.7g(sat3.9g,mono5.4g,poly1.2g);PROTEIN17.6g;CARB9.3g;FIBER1.4g;CHOL79mg;IRON2.5mg;SODIUM407mg;CALC61mg
AvgolemonoSaucePrep:2minutes•Cook:4minutes
1largeegg
1tablespoonfreshlemonjuice1/3cupfat-free,lower-sodiumchickenbroth
1tablespoonchoppedfreshparsley
1tablespoonchoppedfreshmint
1.Placeeggandlemonjuiceinablender;processuntileggiswellbeaten.
2.Placechickenbrothina1-cupglassmeasure;microwaveatHIGH30secondsoruntilhot.Removecenterpieceofblenderlid;withblenderon,graduallyaddhotbrothtoeggmixture.Processuntilblended.
3.Pourmixtureintoasmallsaucepan.Cookovermedium-highheat,stirringconstantlywithawhisk,2minutesoruntilslightlythick(donotboil).Stirinparsleyandmint.Yield:6servings(servingsize:about11/2tablespoons).
CALORIES14;FAT0.7g(sat0.2g,mono0.3g,poly0.1g);PROTEIN1.1g;CARB0.6g;FIBER0.1g;CHOL30mg;IRON0.2mg;SODIUM43mg;CALC6mg
Shepherd’sPieAnEnglishmeatpieoriginallydevisedasawaytouseleftoverlamb,shepherd’spiejustmightbethefirst-evercasserole.Thisall-in-onemealfeaturesbeefjoinedbyamedleyofveggiesandtoppedwithapillow-softmountainofmashedpotatoes.Prep:2minutes•Cook:13minutes3/4pound93%leangroundbeef
11/2cupsfrozenbabyvegetablemix(suchasBirdsEye)
1(14.5-ounce)candicedtomatoeswithbasil,garlic,andoregano,undrained
1(8-ounce)canno-salt-addedtomatosauce
2cupscountry-stylerefrigeratedmashedpotatoes(suchasSimplyPotatoes)
Cookingspray1/8teaspoonfreshlygroundblackpepper
1.Preheatbroiler.
2.Cookbeefinalargenonstickskilletovermedium-highheatuntilbrowned,stirringtocrumble.Addvegetablemix,tomatoes,andtomatosauce.Cook5minutesoruntilmixtureisslightlythickandthoroughlyheated,stirringoccasionally.
3.Whilebeefmixturecooks,placepotatoesinamicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH2minutesoruntilthoroughlyheated.
4.Spoonbeefmixtureevenlyintoeachof4(8-ounce)broiler-saferamekinscoatedwithcookingspray.Topevenlywithpotatoes;sprinklewithpepper.Placeramekinsonabakingsheet.Broil2to3minutesoruntilpotatoesaregolden.Yield:4servings(servingsize:1
pie).CALORIES305;FAT10.7g(sat5.6g,mono3.8g,poly0.4g);PROTEIN20.6g;CARB32.4g;FIBER4.8g;CHOL56mg;IRON3.7mg;SODIUM490mg;CALC59mg
BeefandPepperoniPizzaWereducedthefat,calories,andsodiuminthispizzeria-stylemeatpizzabyoptingforlighterturkeypepperoni.Thistrimsthefatby50percentandstilldeliversthezesty,spicyflavorofregularpepperoni.Prep:2minutes•Cook:13minutes
1(10-ounce)Italianwhole-wheatthinpizzacrust(suchasBoboli)
Oliveoil–flavoredcookingspray1/2poundgroundbeef,extralean
1(8-ounce)packagepreslicedmushrooms3/4cupmarinarasauce(suchasNewman’sOwn)
1/4cupturkeypepperoni(about15slices)
2/3cup(2.67ounces)shreddedpart-skimmozzarellacheese
1/4teaspooncrushedredpepper
1.Preheatovento450°.
2.Placepizzacrustonrackinovenwhileovenpreheats;heat5minutes.
3.Whilecrustheats,heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addbeefandmushrooms;sauté5minutesoruntilbeefisbrowned.Drain.
4.Removecrustfromoven;placeonanungreasedbakingsheet.Coatcrustwithcookingspray;spreadmarinarasauceovercrust,leavinga1-inchborder.Topwithbeefmixture,pepperoni,andcheese.Sprinkleevenlywithredpepper.
5.Bakeat450°for7to10minutesoruntilcrustisgoldenandcheesemelts.Cutinto8wedges.Serveimmediately.Yield:4servings(servingsize:2wedges).CALORIES366;FAT11.6g(sat5.3g,mono3.9g,poly1.1g);PROTEIN29.1g;CARB7.4g;FIBER6.8g;CHOL49mg;IRON2.8mg;SODIUM810mg;CALC216mg
servewith
ClassicVinaigretteSaladPrep:7minutes1/4cupredwinevinegar
1tablespoonDijonmustard
1teaspoonsugar
2teaspoonsoliveoil1/4teaspoonsalt
1/4teaspoonpepper
1garlicclove,minced
2cupsthinlyslicedcucumber
4radishes,sliced
1(6.5-ounce)packagesweetbutterlettuceblendsaladgreens(suchasFreshExpress)
1.Combinefirst7ingredientsinasmallbowl,stirringwithawhisk.Combinecucumber,radishes,andlettuceinalargebowl.Pourdressingoverlettucemixture;tosswell.Yield:4servings(servingsize:2cups).CALORIES47;FAT2.3g(sat0.3g,mono1.6g,poly0.3g);PROTEIN1g;CARB5.6g;FIBER1g;CHOL0mg;IRON0.9mg;SODIUM246mg;CALC27mg
BeefandBokChoyStir-FryWeliketousebabybokchoybecausetheyoungleavesaresotender.Ifyoucan’tfindit,justuse31⁄2cupsofverycoarselychoppedbokchoyleaves.Prep:10minutes•Cook:13minutes
OrangeStir-FrySauce
2teaspoonscanolaoil,divided
1poundsirloinsteak,trimmedandcutintothinstrips1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
3babybokchoy,cutinto1-inchpieces
1medium-sizedredbellpepper,cutinto1/4-inchstrips
1(8.5-ounce)packagemicrowavableprecookedjasminerice(suchasUncleBen’sReadyRice)
Sesameseeds(optional)
1.PrepareOrangeStir-FrySauce;setaside.
2.Heat1teaspoonoilinalargenonstickskilletovermedium-highheat.Sprinklesteakstripswithsaltandpepper.Stir-frysteakinhotoil5to6minutesoruntilbrowned.Removesteakfrompan;keepwarm.
3.Heatremaining1teaspoonoilinpan;addbokchoyandbellpepper.Stir-fry2minutesoruntilcrisp-tender.Returnsteaktopan.Stirinsauce;removefromheat.
4.Microwavericeaccordingtopackagedirections.Servebeefmixtureoverrice.Garnish
withsesameseeds,ifdesired.Yield:4servings(servingsize:about1cupbeefmixtureand6tablespoonsrice).CALORIES354;FAT8.9g(sat1.6g,mono4.4g,poly2.8g);PROTEIN29g;CARB39.3g;FIBER2g;CHOL81mg;IRON5mg;SODIUM834mg;CALC32mg
OrangeStir-FrySaucePrep:3minutes•Cook:4minutes
1tablespooncornstarch
1tablespoonbrownsugar1/4cuporangejuice
1/4cuplower-sodiumsoysauce
1tablespoonricevinegar
2teaspoonsdarksesameoil
Cookingspray
1tablespoonmincedpeeledfreshginger
2garliccloves,minced
1.Combinecornstarchandbrownsugarinasmallbowl;graduallyaddorangejuice,soysauce,andvinegar,stirringwithawhiskuntilsmooth.
2.Heatoilinasmallsaucepancoatedwithcookingspray.Addgingerandgarlic;sauté1minuteoruntiltender.Stirinorangejuicemixture.Cook,stirringconstantly,overmediumheat2minutesoruntilthick.Yield:4servings(servingsize:3tablespoons).CALORIES61;FAT2.4g(sat0.3g,mono1g,poly1g);PROTEIN1.2g;CARB9.1g;FIBER0.3g;CHOL0mg;IRON0.5mg;SODIUM602mg;CALC11mg
Chickentenderssubstitutedeliciouslyforsirloinsteakstripsinthisstir-frydish.Theaccompanyingorange-kissedsauceandaromaticjasminericemakeitawinningweeknightdish.
Chili-LimeFlankSteakThisbonelesssteakfromawell-exercisedpartofthecowrequiressomeTLC—andthat’swherethesmoky-citrusyrubcomesin.Itbringsouttheflavor,whilethezestylimejuicetenderizesit.AtrioofcolorfulroastedbellpeppersbrightensthisSouthwestern-stylefavorite.Prep:5minutes•Cook:14minutes•Other:5minutes
1tablespoonchilipowder
2teaspoonsgratedlimerind1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
1(11/2-pound)flanksteak,trimmed
2tablespoonsfreshlimejuice
Cookingspray
3tablespoonschoppedfreshcilantroorcilantroleaves
1.Preheatgrill.
2.Combinefirst4ingredientsinasmallbowl.Sprinklesteakwithlimejuice.Rubsteakwithspicemixture.
3.Placesteakongrillrackcoatedwithcookingspray.Grill7to8minutesoneachsideoruntildesireddegreeofdoneness.Letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.Sprinkleeachservingwithcilantro.Yield:6servings(servingsize:3ounces).
CALORIES158;FAT5.7g(sat2.6g,mono2.5g,poly0.5g);PROTEIN24.4g;CARB0.7g;FIBER0.2g;CHOL39mg;IRON1.8mg;SODIUM294mg;CALC27mg
servewith
RoastedBellPeppers,Potatoes,andOnionPrep:5minutes•Cook:25minutes•Other:5minutes
3mediumbellpeppers(1each,green,red,andyellow)
9smallredpotatoes(about1pound),cutintowedges
1medium-sizedsweetonion,cutintowedges
1tablespoonoliveoil
1teaspoongarlicpowder1/2teaspoonpaprika
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
1.Preheatovento450°.
2.Cutbellpeppersinhalf,discardingseedsandmembranes.Combinebellpepper,potato,andnext6ingredientsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for25minutesoruntilvegetablesarebrownedandtender.Placepeppersinazip-topplasticbag;seal.Letstand5minutes.
3.Whilepeppersstand,placepotatomixtureinabowl.Peelandcutbellpepperintobite-sizedpieces;addtopotatomixture,andtosswell.Yield:6servings(servingsize:about1cup).CALORIES117;FAT2.5g(sat0.4g,mono1.7g,poly0.3g);PROTEIN2.9g;CARB21.3g;FIBER2.7g;CHOL0mg;IRON1.1mg;SODIUM109mg;CALC17mg
SteakSoftTacoswithGrilledOnionPreparedSouthwestchipotleseasoningisamerrymixofredpepper,limejuice,onion,garlic,andsalt,blendedwithsmokychipotlechiles.Prep:15minutes•Cook:14minutes•Other:5minutes
1(3/4-pound)flanksteak
1tablespoonoliveoil,divided
1tablespoonsalt-freeSouthwestchipotleseasoning(suchasMrs.Dash),divided1/2teaspoonsalt,divided
1/2teaspoonfreshlygroundblackpepper,divided
1largesweetonion,cutinto1/2-inch-thickslices
Cookingspray
CilantroCream
4(8-inch)flourtortillaswithchipotlechiliandpeppers(suchasGourmetTortillas)
1.Preheatgrill.
2.Rubflanksteakwith1teaspoonoil;sprinklewith1teaspoonchipotleseasoning,1/4teaspoonsalt,and1/4teaspoonblackpepper.
3.Coatbothsidesofonionsliceswithcookingspray.Combineremaining2teaspoonsoil,2teaspoonschipotleseasoning,1/4teaspoonsalt,and1/4teaspoonpepperinasmallbowl;brushonbothsidesofonionslices.
4.Placesteakandonionslicesongrillrackcoatedwithcookingspray.Grill7minuteson
eachsideoruntilsteakreachesdesireddegreeofdonenessandonionisslightlycharredandalmosttender.Removesteakandonionfromgrill;coversteak,andletstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.
5.Whilesteakstands,prepareCilantroCream.Stackonionslices,andcutcrosswiseintoquarters.Microwavetortillasaccordingtopackagedirectionsuntilwarm.Place1tortillaoneachof4plates.SpreadtortillasevenlywithCilantroCream;topevenlywithsteakandonion.Foldsidesoftortillasover,andserveimmediately.Yield:4servings(servingsize:1taco).CALORIES317;FAT12g(sat4.1g,mono6.2g,poly1.5g);PROTEIN23.5g;CARB30.6g;FIBER1.9g;CHOL35mg;IRON3.4mg;SODIUM459mg;CALC175mg
CilantroCreamPrep:4minutes1/4cupreduced-fatsourcream
2tablespoonschoppedfreshcilantro1/8teaspoongroundcumin
2largegarliccloves,minced
1.Combineallingredientsinasmallbowl,stirringwithawhisk.Yield:4servings(servingsize:1tablespoon).CALORIES23;FAT1.8g(sat1.1g,mono0.5g,poly0.1g);PROTEIN0.6g;CARB1.1g;FIBER0.1g;CHOL6mg;IRON0.1mg;SODIUM7mg;CALC19mg
Jamaican-SpicedHangerSteakwithBanana-MangoChutney4-ingredient
Hangersteaksharestextureandflavorwithflanksteak.Here,thespicyJamaicanwetrubmakesittender,juicy,andflavorful.Prep:7minutes•Cook:23minutes•Other:1hourand5minutes
JamaicanRub
1(1-pound)hangersteak
Cookingspray1/2cupchoppedbanana
1/2cupmangochutney
1.PrepareJamaicanRub.
2.Reserve2tablespoonsJamaicanRub.Patremainingrubontosteak.Placesteakinalargeheavy-dutyzip-topplasticbag;sealbag,andmarinateinrefrigeratoratleast1hour.
3.Preheatovento450°.
4.Heatalargecast-ironorovenproofskilletovermedium-highheat.Coatpanwithcookingspray.Addsteak;cook3minutesoneachsideoruntilbrowned.Bakeat450°for15minutesortodesireddegreeofdoneness.Transfersteaktoaservingplatter;coverandletsteakrest5minutes.
5.Placereservedrubinasmallsaucepan.Addbananaandchutney;cook,stirringconstantly,overmedium-highheat1minuteoruntilthoroughlyheated.
6.Thinlycutsteakacrossgrainintothinslices.Spoonchutneyoversteak.Yield:4
servings(servingsize:3ouncessteakand1/2cupchutney).
CALORIES305;FAT8.2g(sat3.6g,mono3.6g,poly0.9g);PROTEIN24.4g;CARB30.8g;FIBER1.3g;CHOL39mg;IRON0.4mg;SODIUM615mg;CALC23mg
JamaicanRubPrep:4minutes
2tablespoonsdarkbrownsugar
1tablespoonfreshthymeleaves
2tablespoonswhitevinegar
2tablespoonsgratedpeeledfreshginger
2teaspoonsgroundallspice
1teaspooncrushedredpepper1/2teaspoonsalt
4garliccloves,minced
1.Placeallingredientsinasmallbowl;mashtoapastewithafork.Yield:4servings(servingsize:2tablespoons).CALORIES39;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN0.4g;CARB9.4g;FIBER0.9g;CHOL0mg;IRON0.4mg;SODIUM295mg;CALC23mg
Apricot-GlazedBeefTenderloin4-ingredient—10-minute
Spicyandcreamymeetsavoryandsweetinthiscomfortingmealwithalittlekick.Thetangy-sweetapricotglazeonthebeefbalancesthelivelyjalapeñogritssidekick.Prep:1minute•Cook:8minutes
1tablespoonbutter
4(4-ounce)beeftenderloinsteaks,trimmed(about1inchthick)1/2teaspoongroundcumin
1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
1/2cupapricotpreserves
2tablespoonswater
1.Meltbutterinalargenonstickskilletovermedium-highheat.
2.Whilebuttermelts,sprinklesteaksevenlywithcumin,pepper,andsalt.Cooksteaksinmeltedbutter3minutesoneachsideoruntildesireddegreeofdoneness.Transfersteakstoaservingplatter;keepwarm.Reduceheattomedium.
3.Stirpreservesand2tablespoonswaterintodrippings,scrapingpantoloosenbrownedbits.Cook,stirringconstantly,overmediumheat1minuteoruntilbubbly.
4.Place1steakoneachof4plates.Spoonsauceevenlyoversteaks.Yield:4servings(servingsize:1steakand2tablespoonssauce).CALORIES300;FAT10.3g(sat5.1g,mono4.2g,poly0.9g);PROTEIN25.2g;CARB26.3g;FIBER0.2g;CHOL84mg;IRON1.9mg;SODIUM230mg;CALC31mg
servewith
JalapeñoGritsPrep:2minutes•Cook:7minutes
11/2cupswater
1/4teaspoonsalt
1/2cupuncookedquick-cookinggrits
11/2tablespoonsmincedseededjalapeñopepper(1pepper)
1/2cupfat-freemilk
2(0.5-ounce)slicesreduced-fatMontereyJackcheesewithjalapeñopeppers,chopped
Freshlygroundblackpepper(optional)
1.Bring11/2cupswaterandsalttoaboilinamediumsaucepan.Graduallystiringrits.Addjalapeñopepper;cover,reduceheat,andsimmer5minutesoruntilthick.Stirinmilk.Removefromheat;addcheese,stirringuntilcheesemelts.Garnishwithfreshlygroundblackpepper,ifdesired.Yield:4servings(servingsize:1/2cup).
CALORIES105;FAT1.8g(sat0.9g,mono0.6g,poly0.2g);PROTEIN4.7g;CARB17.6g;FIBER0.4g;CHOL5mg;IRON0.8mg;SODIUM223mg;CALC83mg
fixitfasterThesegritsareacinchtomakeusingMontereyJackcheesestuddedwithjalapeñopepper.Theall-in-onecheeseeliminatesseedingandmincingthechilepepperandgivesthegritsthedesiredcreamytexturewithahitofhot.
BeefTenderloinwithMushroomGravy4-ingredient
Tenderloin,prizedforitsrichflavorandtenderness,canbeabitpricey,butthemelt-in-your-mouthresultsareworththesplurge.It’sthemosttendercutofbeefyoucanbuy.Beeftenderloinsteaksareoftenlabeled“filetmignon.”RoundoutyourmealwithGarlickySmashedPotatoesandasideofsteamedharicotsverts.Prep:3minutes•Cook:12minutes
4(4-ounce)beeftenderloinsteaks,trimmed1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
Cookingspray1/2cupmincedshallots
1(8-ounce)packagepreslicedbabyportobellomushrooms
1(1.25-ounce)packagemushroom-and-herbgravymix(suchasMcCormick)
1cupwater
1.Sprinklesteakswithpepperandsalt.Heatalargenonstickskilletovermedium-highheat.Addsteakstopan,andcook3to4minutesoneachsideoruntildesireddegreeofdoneness.Removesteaksfrompan;keepwarm.
2.Coatpanwithcookingspray.Addshallotsandmushrooms;cook5minutes.Emptygravymixintoasmallbowl.Graduallyadd1cupwater,stirringwithawhiskuntil
blended.Addgravytopan,scrapingpantoloosenbrownedbits.Cook1minute.Spoongravyoversteaks.Yield:4servings(servingsize:1steakand1/4cupgravy).
CALORIES242;FAT8.7g(sat2.8g,mono3.3g,poly0.4g);PROTEIN28g;CARB10.8g;FIBER1.1g;CHOL81mg;IRON2.3mg;SODIUM216mg;CALC48mg
servewith
GarlickySmashedPotatoesPrep:2minutes•Cook:4minutes
1(24-ounce)packagecountry-stylemashedpotatoes(suchasSimplyPotatoes)1/4cuplightgarlic-and-herbsspreadablecheese(suchasAlouetteLight)
1/4teaspoonfreshlygroundblackpepper
1.Heatpotatoesaccordingtopackagedirections.Stirincheeseandpepper.Yield:6servings(servingsize:1/2cup).
CALORIES108;FAT4.5g(sat3.3g,mono0.9g,poly0.1g);PROTEIN2.5g;CARB15g;FIBER1.9g;CHOL16mg;IRON0.7mg;SODIUM214mg;CALC29mg
GrecianSteaks4-ingredient—10-minute
TangyfetacheeseandbrinykalamataolivesaddMediterraneanflairtothesesteaks.Flattenthefilletswithyourpalmtospeedcookingtime.Ourtastepanelratedthisbistro-stylemealahall-of-famer!Prep:2minutes•Cook:5minutes
4(4-ounce)beeftenderloinsteaks,trimmed(about1inchthick)1/2teaspoonfreshlygroundblackpepper
Oliveoil–flavoredcookingspray
2tablespoonsfreshlemonjuice1/4cup(1ounce)crumbledfetacheese
2tablespoonscoarselychoppedpittedkalamataolives
Freshoreganoleaves(optional)
1.Presssteakswithpalmofhandtoflatten,ifdesired.Sprinklesteakswithpepper;coatwithcookingspray.Heatalargecast-ironskilletovermedium-highheat.Coatpanwithcookingspray.Addsteakstopan;cook2to3minutesoneachsideoruntildesireddegreeofdoneness.Removepanfromheat.Drizzlesteakswithlemonjuice,andsprinklewithcheeseandolives.Garnishwithoregano,ifdesired.Yield:4servings(servingsize:1steak,about11/2teaspoonspanjuices,and1tablespooncheese).
CALORIES185;FAT11g(sat4.9g,mono5.2g,poly0.9g);PROTEIN19.1g;CARB1.5g;FIBER0.1g;CHOL60mg;IRON2.5mg;SODIUM199mg;CALC3mg
servewith
Lemon-PepperFriesPrep:1minute•Cook:17minutes
3cupsfrozenextra-crispycrinkle-cutfries(suchasOre-IdaGoldenCrinkles)
Cookingspray
2teaspoonssalt-freelemonpepperseasoning(suchasMrs.Dash)
2teaspoonsgratedlemonrind
1.Preheatovento450°.
2.Placefriesonalargebakingsheetcoatedwithcookingspray.Coatfrieswithcookingspray,andsprinklewithseasoning;tosswell.Arrangefriesinasinglelayer.
3.Bakeat450°for17minutesoruntilbrowned,stirringonce.Stirinlemonrind.Yield:4servings(servingsize:about3/4cup).
CALORIES151;FAT4.1g(sat2.3g,mono1.3g,poly0.5g);PROTEIN2.3g;CARB24.5g;FIBER2.4g;CHOL0mg;IRON0mg;SODIUM360mg;CALC1mg
Substitute1/4cup(1ounce)crumbledbluecheeseforthefetaandkalamataolives.Assertivebluecheeseisasmallbutboldmodificationforthesesucculentsteaks.Justasprinklingaddsmorewow!
GrilledLambChopswithHoneyFigs4-ingredient
Whenfigsareinseason,theycookquickly,sochoosefirm,ripeonestostanduptotheintenseheatofthegrill.Grillmarksonthefigsdressthemupforaprettypresentation.Prep:4minutes•Cook:10minutes
8(4-ounce)leanlambloinchops,trimmed1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2tablespoonshoney
1tablespoonoliveoil
1tablespoonchoppedfreshrosemary
8freshfigs,halved
Cookingspray
Rosemarysprigs(optional)
1.Preheatgrill.
2.Sprinklelambevenlywithsaltandpepper.Combinehoney,oil,androsemary;brushhalfofhoneymixtureoverlambchops.Brushremaininghoneymixtureoverfigs.
3.Placelambandfigsongrillrackcoatedwithcookingspray.Grilllamb4to5minutesoneachsideoruntildesireddegreeofdoneness.Grillfigs1minuteoneachsideoruntillightlybrownedandtender.Garnishwithrosemarysprigs,ifdesired.Yield:4servings(servingsize:2lambchopsand4fighalves).
CALORIES432;FAT13.7g(sat5.3g,mono6.9g,poly1.5g);PROTEIN48.8g;CARB28.1g;FIBER3g;CHOL181mg;IRON4.5mg;SODIUM249mg;CALC72mg
servewith
CouscouswithGoatCheeseandPineNutsPrep:2minutes•Cook:3minutes•Other:5minutes
1cupwater
3tablespoonsmincedgreenonions1/2teaspoonsalt
2/3cupuncookedwhole-wheatcouscous
2tablespoonspinenuts,toasted
2tablespoonscrumbledgoatcheese
1.Combinefirst3ingredientsinasmallsaucepan;bringtoaboil.Stirincouscous.Removefromheat;coverandletstand5minutes.Addpinenuts;fluffwithafork.Sprinkleeachservingwithgoatcheese.Yield:4servings(servingsize:about2/3cupcouscousand11/2teaspoonscheese).
CALORIES110;FAT3.9g(sat0.8g,mono1.1g,poly1.9g);PROTEIN3.8g;CARB15.9g;FIBER2.7g;CHOL3mg;IRON0.9mg;SODIUM307mg;CALC14mg
VealPiccataThislemonyItalianclassiciselegantandsimple.Thinlyslicedvealisdredgedinflour,brieflypan-fried,andfinishedwithasilkysauce.Youcansubstitutepoundedchickenbreastsforveal.Prep:6minutes•Cook:12minutes
1poundvealscallopini1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
1.5ouncesall-purposeflour(about1/3cup)
4teaspoonsoliveoil3/4cupfat-free,lower-sodiumchickenbroth
3tablespoonsfreshlemonjuice
1tablespooncapers,drained
1.Sprinklevealwithpepperandsalt;dredgeinflour.
2.Heat2teaspoonsoilinalargenonstickskilletovermedium-highheat.Addhalfofvealtopan;cook2minutesoneachsideoruntilbrowned.Transfertoaplate;keepwarm.Repeatprocedurewithremainingoilandveal.Stirinbrothandlemonjuice,scrapingpantoloosenbrownedbits.
3.Bringmixturetoaboil;reduceheat.Addvealandcaperstobrothmixture.Simmer,uncovered,2to3minutesoruntilliquidisslightlythick.Yield:4servings(servingsize:about4ouncesvealand2tablespoonssauce).CALORIES366;FAT24.7g(sat6.9g,mono12.7g,poly4.9g);PROTEIN22.8g;CARB11.1g;FIBER0.9g;CHOL76mg;IRON1.7mg;SODIUM641mg;CALC69mg
servewith
Spinach-TomatoOrzoPrep:2minutes•Cook:7minutes3/4cupuncookedorzo(rice-shapedpasta)
2teaspoonsoliveoil
1cupgrapetomatoes
2cupspackedbabyspinach1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
2tablespoonscrumbledfetacheese
1.Cookorzoaccordingtopackagedirections,omittingsaltandfat.Drainpasta;placeinamediumbowl.
2.Whileorzocooks,heatoilinalargenonstickskilletovermedium-highheat.Addtomatoes;cook5minutesoruntilskinsbegintoburst.Addspinach,salt,andpepper,stirringuntilspinachwilts.Addorzo;tosswell.Sprinklewithfetacheese.Yield:4servings(servingsize:about1/2cup).
CALORIES162;FAT3.8g(sat1.3g,mono2g,poly0.4g);PROTEIN5.2g;CARB26.1g;FIBER2g;CHOL4mg;IRON0.4mg;SODIUM209mg;CALC41mg
fixitfaster
Tomakeitevenfaster,considersubstitutingcouscousfortheorzoandomittingthefeta.Couscous,astapleofNorthAfrica,isactuallyapasta.Theroundpelletsaremadefromsemolinaflour.Couscouscooksinajiffy—5minutessteamedinaboilingflavorfulbrothorstock.Thenfluffitandserveit.
PorkSchnitzel4-ingredient
SchnitzelisGermanforcutlet.Thinlypounded,breaded,andfried,thisdishofthinporkchopsistraditionallyservedwithspaetzle,tinynoodlelikedumplings.Pankokeepstheporklightandcrispywithasatisfyingcrunch.Prep:8minutes•Cook:9minutes
4(4-ounce)bonelessloinporkchops1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
1.1ouncesall-purposeflour(about1/4cup)
1largeegg,lightlybeaten
1cuppanko(Japanesebreadcrumbs)
Cookingspray
3teaspoonscanolaoil,divided
4lemonwedges
Choppedfreshparsley(optional)
1.Placeporkbetween2sheetsofheavy-dutyplasticwrap;poundto1/8-inchthicknessusingameatmalletorsmallheavyskillet.Cuteachpieceinhalf.
2.Sprinkleporkevenlywithsaltandpepper.Dredgeporkinflour;dipinegg.Dredgeinpanko.
3.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Add11/2teaspoonsoiltopan;addhalfofpork.Cook2minutesoneachsideoruntildesireddegreeofdoneness.Repeatprocedurewithremaining11/2teaspoonsoilandremainingpork.Servewithlemonwedges,and,ifdesired,sprinklewithparsley.Yield:4servings(servingsize:2piecesofporkand1lemonwedge).CALORIES348;FAT17.9g(sat5.8g,mono9.1g,poly2.9g);PROTEIN27.2g;CARB17.1g;FIBER1g;CHOL107mg;IRON1.4mg;SODIUM385mg;CALC32mg
servewith
SautéedBrusselsSproutsandRedCabbagewithBaconPrep:1minute•Cook:12minutes
2slicescenter-cutbacon
2cupsshreddedBrusselssprouts
2cupsthinlyslicedredcabbage
1cuprefrigeratedprechoppedonion
1tablespoonbrownsugar
2tablespoonscidervinegar1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.AddBrusselssprouts,cabbage,andoniontodrippingsinpan;sauté4minutesoruntiltender.
2.Stirinbrownsugarandnext3ingredients.Sauté2minutesoruntilliquidalmostevaporates;stirinbacon.Yield:4servings(servingsize:3/4cup).
CALORIES74;FAT0.9g(sat0.3g,mono0.3g,poly0.3g);PROTEIN3.6g;CARB14.5g;FIBER3.3g;CHOL3mg;IRON1.2mg;SODIUM215mg;CALC52mg
GrilledPeachBarbecuePorkChopsPrep:4minutes•Cook:9minutes
3largeripepeaches1/4cupbarbecuesauce(suchasStickyFingersMemphisOriginal)
1tablespooncidervinegar
1tablespoonhoney
4(6-ounce)bone-incenter-cutloinporkchops(about3/4inchthick),trimmed
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
1.Preheatgrill.
2.Peel,halve,andremovepitsfrompeaches.Coarselychop1peach.Placechoppedpeach,barbecuesauce,vinegar,andhoneyinablenderorfoodprocessor;processuntilsmooth.Reserve1/2cupofsaucemixture.
3.Sprinkleporkevenlywithsaltandpepper.Placeporkongrillrackcoatedwithcookingspray.Brush1/4cupsauceontopsofpork.Grillpork4minutes.Turnporkover;brushwith1/4cupsauce.Addpeachhalvestogrillrack,cutsidesdown;grill4minutesoruntilporkreachesdesireddegreeofdonenessandpeachesaretender.Removeporkandpeachhalvesfromgrill;cuteachpeachhalfinto3wedges.Serveporkandpeachwedgeswithreservedsauce.Yield:4servings(servingsize:1porkchop,3peachwedges,and2tablespoonssauce).CALORIES256;FAT7.5g(sat3g,mono3.6g,poly0.9g);PROTEIN26.9g;CARB20.2g;FIBER1.8g;CHOL74mg;IRON1.3mg;SODIUM320mg;CALC28mg
servewith
GrilledCornwithJalapeño-Herb“Butter”Prep:1minute•Cook:10minutes
4earsshuckedcorn
Cookingspray
2tablespoonsyogurt-basedspread(suchasBrummel&Brown)
11/2tablespoonsmincedseededjalapeñopepper(about1mediumpepper)
1tablespoonchoppedfreshcilantro
1teaspoongratedlimerind1/4teaspoonfreshlygroundblackpepper
1.Preheatgrill.
2.Placecornongrillrackcoatedwithcookingspray.Grill10minutesoruntilcornistender,turningoccasionally.
3.Whilecorncooks,combinespreadandnext4ingredientsinasmallbowl.Spreadabout1tablespoonJalapeño-Herb“Butter”overeachearofcorn.Yield:4servings(servingsize:1earofcorn).CALORIES102;FAT3.6g(sat0.7g,mono0.9g,poly1.9g);PROTEIN3g;CARB17.5g;FIBER2.6g;CHOL0mg;IRON0.5mg;SODIUM59mg;CALC4mg
SweetandSpicyChiliPorkChopsChilepasteisafierysaucemadeofdriedcrushedredpepperseasonedwithgarlic.Usealighthandwhenaddingthisingredient.Thissaucethickensalmostimmediatelywhenaddedtothehotskillet;turnthechopsoverinituntiltheyarenicelyglazed.Prep:1minute•Cook:10minutes
Cookingspray
4(4-ounce)bonelesscenter-cutloinporkchops
1tablespoonbrownsugar
2tablespoonslower-sodiumsoysauce
2tablespoonschilepastewithgarlic(suchassambaloelek)
1tablespoonhoisinsauce
2teaspoonsricevinegar1/4cupdiagonallyslicedgreenonions
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;cook3to4minutesoneachside.Removepanfromheat;letporkstand30seconds.
2.Whileporkcooks,combinebrownsugarandnext4ingredientsinasmallbowl.Addsaucetopork,scrapingpantoloosenbrownedbits.Turnporkoverinsaucetocoat.Sprinklewithgreenonions.Yield:4servings(servingsize:1porkchop,about21/2tablespoonssauce,and1tablespoongreenonions).CALORIES251;FAT13.8g(sat5.5g,mono6.5g,poly1.8g);PROTEIN23.9g;CARB7.8g;FIBER0.3g;CHOL62mg;IRON1.1mg;SODIUM594mg;CALC33mg
servewith
CrunchyAsianVegetableSaladPrep:10minutes
11/2cupsthinlyslicedredcabbage
1cupsugarsnappeas,halvedcrosswise
1cupmatchstick-cutpeeledcucumber(1smallcucumber)1/2cupmatchstick-cutcarrots
1/3cuplightsesame-gingerdressing(suchasNewman’sOwn)
1/4cupfreshcilantroleaves
2tablespoonstoastedsesameseeds
1.Placefirst6ingredientsinamediumbowl,tossingtocoat.Dividesaladamong4plates;sprinkleevenlywithsesameseeds.Yield:4servings(servingsize:about1cupsaladmixtureand11/2teaspoonssesameseeds).
CALORIES78;FAT3g(sat0.6g,mono1g,poly1.2g);PROTEIN2.2g;CARB10.8g;FIBER2.5g;CHOL0mg;IRON1mg;SODIUM294mg;CALC41mg
FieryGrilledPorkTenderloinAdoubleshotofpepper—blackandred—addskicktothisgrilleddish.Ifyouwantlessheatonthepork,useonly1tablespoonofthegroundpepperblend.Prep:4minutes•Cook:20minutes•Other:5minutes
1(1-pound)porktenderloin
2teaspoonsoliveoil
11/2tablespoonsgroundblackandredpepperblend(suchasMcCormickHotShot!)
1tablespoondarkbrownsugar1/2teaspoongarlicpowder
1/4teaspoonsalt
Cookingspray
1.Preheatgrill.
2.Patporkdrywithpapertowels.Ruboiloverpork.
3.Combinepepperblendandnext3ingredients;ruboverpork.Placeporkongrillrackcoatedwithcookingspray.Grill20minutesoruntilathermometerregisters160°(slightlypink),turningonce.Removeporkfromgrill;letstand5minutes.Cutporkdiagonallyinto1/2-inchslices.Yield:4servings(servingsize:3ounces).
CALORIES170;FAT6.1g(sat1.7g,mono3.5g,poly0.8g);PROTEIN23.9g;CARB3.6g;FIBER0g;CHOL74mg;IRON1.5mg;SODIUM204mg;CALC9mg
servewith
GrilledSummerSquashwithGarlicandLimePrep:4minutes•Cook:10minutes
2teaspoonsoliveoil
4largegarliccloves,pressed
3smallyellowsquash,cutinhalflengthwise
3smallzucchini,cutinhalflengthwise1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
4limewedges
1.Preheatgrill.
2.Combineoilandgarlicinasmallbowl;brushoversquash.Sprinklesquashandzucchinihalveswithsaltandpepper.
3.Placesquashhalvesongrillrackcoatedwithcookingspray.Grill5to6minutesoneachsideoruntilalmosttender.
4.Placesquashhalvesonservingplatter;squeezelimewedgesoversquash.Yield:4servings(servingsize:3squashhalves).CALORIES54;FAT2.6g(sat0.4g,mono1.7g,poly0.4g);PROTEIN2.4g;CARB7.4g;FIBER2.1g;CHOL0mg;IRON0.7mg;SODIUM157mg;CALC33mg
SagePorkMedallionswithMapleGlazePutyourmicrowavetouseasashortcuttoourversionofsteakhouseroastedsweetpotatoes,drippingwithsweetcinnamonbutter.Servethesegemswithpan-fried,sage-scentedporkmedallionsblanketedinasweet-tangymapleglaze.Prep:5minutes•Cook:9minutes
1(1-pound)porktenderloin,trimmed
Cookingspray
11/2tablespoonsmincedfreshsage
1teaspoonfreshlygroundblackpepper
2teaspoonsoliveoil1/4cupmaplesyrup
2tablespoonsapplecidervinegar
2teaspoonscountry-styleDijonmustard
Sagesprigs(optional)
1.Patporkdrywithpapertowels.Coatporkwithcookingspray.Combinesageandpepper;rubmixtureontopork.Cutporkinto3/4-inch-thickslices.
2.Heatoilinalargenonstickskilletovermedium-highheat.Addpork;cook3to4minutesoneachsideorjustuntildesireddegreeofdoneness.Removeporkfrompan.Keepwarm.
3.Stirmaplesyrup,vinegar,andmustardintodrippings,scrapingpantoloosenbrownedbits.Cookovermediumheat3to4minutesoruntilslightlyreduced.
4.Arrangeporkonaplatter;drizzlewithsauce.Garnishwithsagesprigs,ifdesired.Yield:4servings(servingsize:3ouncesporkandabout1tablespoonsauce).CALORIES203;FAT6.7g(sat1.6g,mono3.4g,poly1.6g);PROTEIN19.6g;CARB16.5g;FIBER0.1g;CHOL53mg;IRON1.6mg;SODIUM737mg;CALC36mg
servewith
SweetPotatoeswithBrownSugar–CinnamonButterPrep:4minutes•Cook:10minutes
2sweetpotatoes(about1pound)1/4cuplightbutter,softened
2tablespoonsbrownsugar1/2teaspoongroundcinnamon
1.Scrubpotatoes(donotdry);wrapeachindividuallyinwaxpaper.Placepotatoesonamicrowave-safeplate.MicrowaveatHIGH10minutesoruntilverytender.
2.Whilepotatoescook,combinebutter,sugar,andcinnamoninasmallbowl.
3.Cutpotatoesinhalflengthwise.Dollopbuttermixtureevenlyincentersofpotatohalves.Serveimmediately.Yield:4servings(servingsize:1potatohalfandabout1tablespoonbuttermixture).CALORIES189;FAT7.2g(sat4.6g,mono2.2g,poly0.3g);PROTEIN2.2g;CARB29.8g;FIBER3.6g;CHOL14mg;IRON1.1mg;SODIUM124mg;CALC50mg
HamandRoastedAsparagusCrepeswithGruyèreCheeseSaucePrep:2minutes•Cook:11minutes
Cookingspray
1(8-ounce)packagepreslicedmushrooms1/4teaspoonsalt,divided
1/4teaspoonfreshlygroundblackpepper,divided
3/4poundasparagusspears
1cupprechoppedham
2teaspoonsvegetableoil
4refrigeratedready-to-usecrepes(suchasMelissa’s)
1tablespoonwater
GruyèreCheeseSauce
2tablespoonschoppedfreshchives(optional)
1.Preheatovento450°.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addmushrooms,1/8teaspoonsalt,and1/8teaspoonpepper.Cook5minuteswithoutstirring;stirwell,andcook2minutesorjustuntilthemushroomsarebrownedaroundedges.
2.Whilemushroomscook,snapofftoughendsofasparagus.Combineasparagus,ham,oil,remaining1/8teaspoonsalt,andremaining1/8teaspoonpepperinbottomofabroilerpanorroastingpancoatedwithcookingspray.Bakeat450°for10minutes;donotstir.
3.Whileasparagusmixturecooks,placecrepesonamicrowave-safeplate.Coverwitha
damppapertowel.MicrowaveatHIGH20secondsoruntilwarm.
4.Stirasparagusmixtureand1tablespoonwaterintomushrooms,scrapingpantoloosenbrownedbits.
5.PrepareGruyèreCheeseSauce.Place1crepeoneachof4plates.Spoonhamfillingevenlydowncentersofcrepes;foldsidesandendsover.SpoonGruyèreCheeseSauceevenlyovercrepes.Garnishwithchoppedchives,ifdesired.Serveimmediately.Yield:4servings(servingsize:1crepeandabout1/4cupsauce).
CALORIES249;FAT12.1g(sat5.7g,mono4.1g,poly2.1g);PROTEIN16.6g;CARB17.6g;FIBER3.4g;CHOL47mg;IRON2.7mg;SODIUM708mg;CALC186mg
GruyèreCheeseSaucePrep:1minute•Cook:7minutes
1cupfat-free,lower-sodiumchickenbroth1/4cup(2ounces)1/3-less-fatcreamcheese,softened
1tablespoonall-purposeflour
11/2tablespoonswater
1/2teaspoondrymustard
1/2cup(2ounces)shreddedlightGruyèrecheese
1.Heatbrothina2-quartsaucepanovermedium-highheat.Addcreamcheese,stirringwithawhiskuntilsmooth.Combineflour,11/2tablespoonswater,andmustard,stirringwithawhiskuntilsmooth;addtocreamcheesemixture,stirringwithawhiskuntilblended.Cookovermediumheat,stirringconstantlywithawhisk,4minutesoruntilslightlythick.AddGruyèrecheese,stirringuntilcheesemelts.Yield:4servings(servingsize:about1/4cup).
CALORIES107;FAT7.9g(sat4.8g,mono2.3g,poly0.6g);PROTEIN6.3g;CARB2.4g;FIBER0.1g;CHOL26mg;IRON0.1mg;SODIUM249mg;CALC155mg
BakedEggsinCrispyHamCupswithPetitePeasServetheseeggsandtinypeasbakedinruffledhamcupsasanelegantbreakfastorlightdinner.DijonCreamedMushroomscanbeservedonthesideorasadecadenttopping.Enjoythisforablissfulbeginningtoyourdayorasahappyending.Prep:3minutes•Cook:18minutes
4(1-ounce)delismokedhamslices
Cookingspray1/4cupfrozenpetitegreenpeas
4largeeggs
2teaspoonshalf-and-half1/4teaspoonsalt
1/4teaspoonblackpepper
2(2-ounce)lightmultigrainEnglishmuffins(suchasThomas’),split
DijonCreamedMushrooms(optional)
1.Preheatovento400°.
2.Place1hamsliceintoeachof4muffincupscoatedwithcookingspray,allowinghamtoextendoveredgesofcups.Place1tablespoonpeasineachcup.Crack1eggintoeachcup.Topeacheggwith1/2teaspoonhalf-and-half.Sprinkleeggsevenlywithsaltandpepper.
3.Bakeat400°for18minutesoruntileggsarealmostset.
4.Placeamuffinhalfoneachof4plates.SpoonDijonCreamedMushroomsovermuffinhalves,ifdesired,andtopwithahamcup.Yield:4servings(servingsize:1hamcupand1muffinhalf).CALORIES157;FAT5.6g(sat1.5g,mono2.6g,poly1.5g);PROTEIN14.8g;CARB14.5g;FIBER4.4g;CHOL197mg;IRON2mg;SODIUM670mg;CALC91mg
servewith
DijonCreamedMushroomsPrep:2minutes•Cook:7minutes
Cookingspray
3(8-ounce)packagespreslicedmushrooms1/2teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cuplightsourcream
1tablespoonDijonmustard
2teaspoonschoppedfreshtarragon
1.Heatamediumskilletovermedium-highheat.Coatpanwithcookingspray.Addmushrooms,salt,andpepper.Sauté5minutesoruntilmushroomsaretenderandliquidisreleased.Stirinsourcream,mustard,andtarragon.Yield:4servings(servingsize:3/4cup).CALORIES60;FAT1.6g(sat0.9g,mono0.2g,poly0.5g);PROTEIN5.8g;CARB8.5g;FIBER1.7g;CHOL5mg;IRON0.9mg;SODIUM404mg;CALC8mg
PastaPuttanesca4-ingredient
Quickandpeppery,puttanescasauceisaparadeofflavors:salty(fromtheanchovypaste),spicy(fromthedriedcrushedredpepper),andfragrant(fromthegarlic).It’ssorichandflavorful,it’shardtobelieveit’slight.Servewithcrustybreadtoroundoutyourmeal.Prep:6minutes•Cook:5minutes
8ouncesangelhairpasta
PuttanescaSauce
8ouncesturkeyItaliansausagelinks(suchasJennie-O)
Cookingspray
3tablespoonstornbasilleaves
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drain.
2.Whilepastacooks,preparePuttanescaSauce.Removecasingsfromsausage.Heatalargenonstickskilletovermedium-highheat.Heavilycoatpanwithcookingspray.Addsausage;cook4minutesoruntilbrowned,stirringtocrumble.Drain,ifnecessary.AddPuttanescaSauceandpastatopan,tossingtocoat.
3.Placepastaevenlyoneachof4plates.Toppastaevenlywithbasil.Yield:6servings(servingsize:11/4cupspastaand11/2teaspoonsbasil).
CALORIES243;FAT7.7g(sat1.6g,mono3.4g,poly2.5g);PROTEIN12.7g;CARB30.3g;FIBER2.9g;CHOL47mg;IRON2mg;SODIUM767mg;CALC78mg
PuttanescaSaucePrep:2minutes•Cook:5minutes
1(24-ounce)jarfire-roastedtomato-and-garlicpastasauce(suchasClassico)1/3cupcoarselychoppedpittedkalamataolives
1teaspoonanchovypaste1/2teaspooncrushedredpepper
1.Combineallingredientsinamediumsaucepan.Bringtoaboilovermedium-highheat,stirringoften.Reduceheat,andsimmer3minutes.Yield:6servings(servingsize:about1/2cup).
CALORIES78;FAT3.1g(sat0.3g,mono1.8g,poly0.8g);PROTEIN2.1g;CARB9.9g;FIBER1.9g;CHOL3mg;IRON0.7mg;SODIUM532mg;CALC58mg
Poultry
OrecchiettewithChicken,Bacon,andTomatoRagù
ChickenMoleEnchiladasSupreme
ChickenPaella
MoroccanChickenKebabs
Stir-FriedLemonChicken
ChickenwithCreamyTomatoTopping
TomatilloChicken
ChickenMilanese
TandooriChicken
Prosciutto-WrappedChicken
Pan-SearedChickenCutletswithTarragon-MustardCreamSauce
RoastedChickenwithShallots,Grapes,andThyme
ChickenPastaPrimavera
ChickenCacciatore
MargaritaChickenThighs
Apricot-GlazedGrilledChickenThighs
BraisedChickenwithSaffronandOlives
Chickenwith40ClovesofGarlicandCreamyThymeSauce
Pomegranate-GlazedDuckBreast
Orange-GlazedTurkeywithCranberryRice
OrecchiettewithChicken,Bacon,andTomatoRagùPrep:2minutes•Cook:12minutes
11/2cups(5ounces)uncookedorecchiette(“littleears”pasta)
2slicescenter-cutbacon
1cuprefrigeratedprechoppedonion
1(28-ounce)canno-salt-addedwholetomatoesinpuree(suchasDeiFratelli)
2cupsshreddedcookedchicken1/4cupfreshbasilleaves
1/2teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/4cup(1ounce)shavedPecorino-Romanocheese
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat;drain.
2.Whilepastacooks,cookbaconinalargenonstickskilletovermediumheat5minutesoruntilcrisp.Removebaconfrompan;crumble.Addoniontodrippingsinpan;sautéovermedium-highheat3minutesoruntiltender.
3.Sniptomatoesincanwithkitchenshearsuntilchopped.Addtomatoestoonion.Cook2minutesoruntilsaucethickens,stirringoccasionally.Stirinbacon,chicken,andnext3ingredients.Cook2minutesoruntilthoroughlyheated.Stirinpasta.Dividemixtureevenlyamong4shallowbowls.Topevenlywithcheese.Yield:4servings(servingsize:11/2cupspastamixtureand1tablespooncheese).
CALORIES336;FAT5.4g(sat2g,mono2g,poly1.3g);PROTEIN30.2g;CARB40.9g;FIBER5.3g;CHOL67mg;IRON3.8mg;SODIUM510mg;CALC151mg
servewith
BroccoliniwithSpicyWalnutButterPrep:1minute•Cook:11minutes
2bunchesBroccolini,trimmed(12ounces)
2tablespoonsyogurt-basedspread(suchasBrummel&Brown)
2tablespoonschoppedwalnuts,toasted
1teaspoongratedlemonrind1/4teaspooncrushedredpepper
Cookingspray
1.Pourwaterintoalargenonstickskillettoadepthof1inch.Bringtoaboil.AddBroccolini;coverandcook4minutesoruntilalmosttender,turningafter2minutes.Drain.
2.WhileBroccolinicooks,combineyogurt-basedspreadandnext3ingredientsinasmallbowl.
3.Wipepandry,andreturntomedium-highheat;coatpanwithcookingspray.AddBroccoliniand“butter”topan.Cook2minutesoruntilBroccoliniiscrisp-tender.Yield:4servings(servingsize:1/4ofBroccolini).
CALORIES82;FAT4.9g(sat0.7g,mono1g,poly3.2g);PROTEIN3.6g;CARB6.6g;FIBER1.3g;CHOL0mg;IRON0.8mg;SODIUM70mg;CALC64mg
ChickenMoleEnchiladasSupremeAMexican-inspiredsauce,moleisadark,reddish-brownblendofcookedonion,garlic,chiles,andahintofbittersweetchocolate.Thechocolateaddstextureandrichness,notsweetness.Formorefire,usesmokychipotlechiles.Prep:2minutes•Cook:13minutes
2tablespoonsbottledmolesauce(suchasDonaMaria),stirred
1cupfat-free,lower-sodiumchickenbroth
2cupschoppedsmokedchicken
6(6-inch)carbbalanceflourtortillas(suchasMission)
Cookingspray
2cupsbaggedshreddedlettuce
11/2cupsrefrigeratedprechoppedtomato
1/4cup(1ounce)crumbledquesofresca
6tablespoonschoppedgreenonions(3small)
1.Preheatovento425°.
2.Placemolesauceinamediumsaucepan.Graduallyaddchickenbroth,stirringwithawhiskuntilsmooth.Cookovermedium-highheat4minutesoruntilthoroughlyheated,stirringoften.
3.Whilesaucecooks,placechickeninamicrowave-safebowl.Coverbowlwithplasticwrap;vent.MicrowaveatHIGH1to2minutesoruntilthoroughlyheated.
4.Place1/3cupchickendowncenterofeachtortilla.Spoon1tablespoonsauceover
chickenoneachtortilla;fold2sidestowardcenter,andplace,foldedsidedown,inan11x7–inchbakingdishcoatedwithcookingspray.Pourremainingsauceoverenchiladas.
5.Bake,uncovered,at425°for9minutes.
6.Place1enchiladaoneachof6plates,andtopeachwith1/3cuplettuce,1/4cuptomato,2teaspoonscheese,and1tablespoongreenonions.Yield:6servings(servingsize:1enchilada).CALORIES201;FAT6.6g(sat1.4g,mono3.2g,poly1.8g);PROTEIN15.3g;CARB17.5g;FIBER9.4g;CHOL29mg;IRON1.5mg;SODIUM957mg;CALC112mg
servewith
GreenTeaMojitosPrep:5minutes1/2cupfreshmintleaves
2(16-ounce)bottlesgreenteawithhoney(suchasLiptonPureLeaf)
11/2cupslightrum(suchasBacardi),chilled
1/3cupfreshlimejuice(3limes)
1cupclubsoda,chilled
Crushedice
1.Rubmintleavesbetweenfingerstoreleaseoils;placeinapitcher.Stiringreentea,rum,andlimejuice.
2.Addclubsoda;serveimmediatelyintallglassesovercrushedice.Yield:6servings(servingsize:about3/4cup).
CALORIES176;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.1g;CARB12.1g;FIBER0.2g;CHOL0mg;IRON0.1mg;SODIUM9.2mg;CALC9mg
ChickenPaella10-minute
InspiredbytheclassicSpanishdishbrimmingwithseafoodandsausage,thisversionofpaellamimicstherealthing—it’sjustsimplertoprepareandalittleeasieronthebudget.Prep:1minute•Cook:4minutes
Oliveoil–flavoredcookingspray
1(8.8-ounce)packagemicrowavableprecookedSpanish-stylerice(suchasUncleBen’sReadyRice)
2cupschoppedcookedchicken1/4cupcoarselychoppedpimiento-stuffedolives
2tablespoonswater1/2teaspoonsmokedpaprika
1(2-ounce)jardicedpimiento,drained
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addriceandnext4ingredients;sauté3to4minutesoruntilthoroughlyheated.Stirinpimientojustbeforeserving.Yield:4servings(servingsize:about1cup).CALORIES225;FAT5.3g(sat0.9g,mono2.8g,poly1.5g);PROTEIN23.6g;CARB19.4g;FIBER0.8g;CHOL60mg;IRON1.1mg;SODIUM626mg;CALC32mg
servewith
SpanishPeas
Prep:1minute•Cook:5minutes
1(10-ounce)packagefrozenpeas
Oliveoil–flavoredcookingspray1/3cupdicedSpanishchorizo(1ounce)
2largegarliccloves,chopped1/4cupfinelychoppedbottledroastedredbellpepper
1.Placepeasinasieve.Rinseundercoldwateruntilthawed;drainwell.Presspeasbetweenlayersofpapertowelstoremoveexcessmoisture.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchorizotopan;sauté3minutesoruntilcrisp.Addgarlic,andsauté30seconds.Addpeas;cook1minuteoruntilthoroughlyheated.Removepanfromheat;stirinbellpepper.Yield:4servings(servingsize:1/2cup).
CALORIES82;FAT2.2g(sat0.7g,mono0.9g,poly0.4g);PROTEIN5.2g;CARB10.7g;FIBER3g;CHOL0mg;IRON1.1mg;SODIUM106mg;CALC18mg
ingredientspotlightSpanishchorizoisacured,ready-to-eatsmokedporksausagenottobeconfusedwithMexicanchorizo,whichismadefromfreshporkandmustbecookedbeforeusing.TheSpanishvarietygetsitsfirefromdriedsmokedredpeppersanditsdeep,reddish-browncolorfromthepeppersandpaprika.
MoroccanChickenKebabsMoroccancookingoftencombinesmeatwithdriedfruitsandspices.Prep:5minutes•Cook:10minutes1/2cupapricotpreserves
1teaspoongroundcumin
1teaspoongroundcinnamon1/2teaspoongroundcoriander
1/2teaspoonsalt
4(6-ounce)skinless,bonelesschickenbreasthalves,cutinto11/2-inchpieces
4metalskewers
Cookingspray
1.Preheatgrill.
2.Combinefirst5ingredientsinalargebowl.Placechickenpiecesinbowl,turningtocoat.Threadchickenontoskewers.
3.Coatchickenwithcookingspray;placeongrillrackcoatedwithcookingspray.Grill5minutesoneachsideoruntildone.Yield:4servings(servingsize:1kebab).CALORIES283;FAT4.2g(sat1.3g,mono1.6g,poly1.1g);PROTEIN34.7g;CARB26.4g;FIBER0.6g;CHOL94mg;IRON1.7mg;SODIUM390mg;CALC36mg
servewith
Whole-WheatCouscouswithGingerandCurrants
Prep:6minutes•Cook:4minutes•Other:5minutes3/4cupwater
1tablespoonextra-virginoliveoil1/4teaspoonsalt
2/3cupuncookedwhole-wheatcouscous
1/2cupcurrants
2teaspoonsgratedpeeledfreshginger
1tablespoonchoppedfreshmint
1.Bringfirst3ingredientstoaboilinamediumsaucepan.Stirincouscous,currants,andginger.Removefromheat;coverandletstand5minutes.Addmint,andfluffwithafork.Yield:4servings(servingsize:about1/2cup).
CALORIES151;FAT3.8g(sat0.5g,mono2.6g,poly0.7g);PROTEIN3.2g;CARB28.7g;FIBER3.4g;CHOL0mg;IRON1.2mg;SODIUM146mg;CALC28mg
SwaptheexoticlocaleofMoroccofortheflavoroftheMediterranean.Substitutemangochutneyfortheapricotpreservesand1tablespoonofanall-in-oneMediterranean-spicedseasaltforthecumin,cinnamon,coriander,andsalt.
Stir-FriedLemonChickenThisfreshandsimplechickenstir-fryisbestservedrightfromtheskillet.Makesurealltheingredientsarepreppedaheadandreadytogo.Stir-fryingisabriskcookingmethod.It’seasyeatingandeveneasiercleanup.Prep:2minutes•Cook:10minutes
1poundskinless,bonelesschickenbreast,cutintobite-sizedpieces1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
Cookingspray
4garliccloves,minced3/4cupmatchstick-cutcarrots
2tablespoonswater
1(8.8-ounce)packagemicrowavableprecookedjasminerice(suchasUncleBen’sReadyRice)
1tablespoongratedlemonrind
1.Sprinklechickenwithpepperandsalt.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchicken;stir-fry5minutesoruntildone.Addgarlic;stir-fry1minute.Transferchickentoaservingplate;coverandkeepwarm.
2.Recoatpanwithcookingspray.Addcarrotstopan;stir-fry2minutesorjustuntiltender,adding2tablespoonswatertopreventsticking.Addriceandlemonrind;stir-fry1minute.Addchicken;stir-fry1minute.Serveimmediately.Yield:4servings(servingsize:
about3/4cup).
CALORIES263;FAT4g(sat0.9g,mono1.8g,poly1.3g);PROTEIN25.9g;CARB29.6g;FIBER1.1g;CHOL63mg;IRON1.8mg;SODIUM206mg;CALC35mg
servewith
SugaredAsparagusPrep:1minute•Cook:3minutes
1poundasparagusspears,trimmed
Cookingspray
1tablespoonsugar1/4teaspoonfreshlygroundblackpepper
1.Preheatgrill.
2.Placeasparagusonajelly-rollpan.Coatasparaguswithcookingspray;sprinklewithsugarandpepper.Tossgentlytocoat.
3.Placeasparagusongrillrackcoatedwithcookingspray.Grill3minutesoruntilcrisp-tender,turningoccasionally.Yield:4servings(servingsize:1/4ofasparagus).
CALORIES41;FAT0.1g(sat0g,mono0g,poly0.1g);PROTEIN2.5g;CARB7.6g;FIBER2.4g;CHOL0mg;IRON2.4mg;SODIUM2mg;CALC28mg
fixitfaster
Grabthegrillpanforaquick,easy,anddelicioustwisttothegrilledasparagus.Asprinkleofsugarsweetensthesebeautiesandaddsjustahintofcaramelization.Thekissofsugarelevatesthetasteoftheasparagustostarstatus.
ChickenwithCreamyTomatoTopping4-ingredient
Refrigeratedpreparedpestobringsavibrantfinishtothiscreamytomatosauce.Thepairingoftomatoesandbasilisheaven-sent;addingcreamcheesemakesitdivine.Prep:2minutes•Cook:16minutes
4(6-ounce)skinless,bonelesschickenbreasthalves1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
Cookingspray
2cupsgrapetomatoes,halved1/4cuprefrigeratedreduced-fatpesto(suchasBertoli)
2tablespoonsfat-freecreamcheese,softened
1.Sprinklechickenwithpepperandsalt.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchicken,andcook5minutesoneachsideoruntildone.Transfertoaservingdish,andkeepwarm.
2.Addtomatoestohotpan;sauté4minutesoruntiltomatoessoftenandbegintoreleasetheirjuices.Addpestoandcreamcheese,stirringuntilsmooth.
3.Cutchickencrosswiseinto1/2-inch-thickmedallions;placemedallionsfrom1chickenbreasthalfoneachof4plates.Spoonsauceevenlyovermedallions.Serveimmediately.Yield:4servings(servingsize:1chickenbreasthalfand1/4cuptomatotopping).
CALORIES264;FAT8.8g(sat2.4g,mono4.6g,poly1.8g);PROTEIN37.6g;CARB5.8g;FIBER1.6g;CHOL98mg;
IRON1.2mg;SODIUM405mg;CALC93mg
servewith
Lemon-ParmesanBarleyPrep:1minute•Cook:15minutes•Other:5minutes
11/2cupswater
1tablespoonextra-virginoliveoil1/4teaspoonfreshlygroundblackpepper
3/4cupuncookedquick-cookingbarley(suchasQuaker)
1/4cup(1ounce)shavedfreshParmesancheese
1tablespoongratedlemonrind
1tablespoonchoppedfreshparsley
1.Combinefirst3ingredientsinamediumsaucepan;bringtoaboil.Stirinbarley;cover,reduceheat,andsimmer13minutesoruntiltenderandliquidevaporates.
2.Removepanfromheat;stirincheese,lemonrind,andparsley.Coverandletstand5minutes.Fluffwithaforkbeforeserving.Yield:4servings(servingsize:about1/2cup).
CALORIES152;FAT5.8g(sat1.7g,mono3.1g,poly0.9g);PROTEIN5.6g;CARB21.5g;FIBER3g;CHOL6mg;IRON0.6mg;SODIUM109mg;CALC82mg
fixitfasterTrimcooktimebyabout10minutesbytradingspeedycouscousforthebarley.Allittakesis5minutestocookandaforktofluffthisside.
TomatilloChicken4-ingredient
Tomatillosorgreentomatoescookupquicklyforafreshtakeontomatosauce.Thissmallroundfruitimpartsalemony,apple,herbflavor.Besuretoremovethepaperyhusksfromthetomatillos,andwashthemwelltoremovethestickyresidue.Prep:3minutes•Cook:15minutes
2teaspoonsgroundcumin1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
4(6-ounce)skinless,bonelesschickenbreasthalves
Cookingspray
1tablespoonoliveoil
11/2cupschoppedtomatillos(about4tomatillos)
2tablespoonsmincedseededjalapeñopepper(1pepper)
Limewedges(optional)
1.Combinefirst3ingredientsinasmallbowl;rubmixtureoverchicken.
2.Placealargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchicken;cook6minutesoneachsideoruntildone.Removechickenfrompan,andkeepwarm.
3.Addoiltopan.Stirintomatillosandjalapeñopepper.Cook,stirringconstantly,3
minutesoruntiltenderandsaucy.Placeachickenbreasthalfoneachof4plates.Spoonsauceevenlyoverchicken.Garnishwithlimewedges,ifdesired.Yield:4servings(servingsize:1chickenbreasthalfand1/4cupsauce).
CALORIES235;FAT8.1g(sat1.9g,mono4.4g,poly1.7g);PROTEIN35g;CARB3.7g;FIBER1.5g;CHOL94mg;IRON1.9mg;SODIUM375mg;CALC30mg
servewith
Coconut-LimeRicePrep:2minutes•Cook:17minutes•Other:5minutes2/3cuplightcoconutmilk
2/3cupwater
1/4teaspoonsalt
1(4.4-ounce)packagewhole-grainwhitelong-grainrice(suchasUncleBen’s)
2tablespoonschoppedfreshcilantro
1teaspoongratedlimerind
1.Combinefirst4ingredientsinamediumsaucepan.Bringtoaboil;cover,reduceheat,andsimmer10minutes.Keeppancovered,andremovefromheat.Letstand5minutesoruntilliquidisabsorbed.Uncover;stirincilantroandlimerind.Fluffwithafork,andserveimmediately.Yield:4servings(servingsize:1/2cup).
CALORIES133;FAT2.6g(sat2.2g,mono0.2g,poly0.2g);PROTEIN3.8g;CARB24.6g;FIBER0.6g;CHOL0mg;IRON1.2mg;SODIUM566mg;CALC23mg
fixitfasterTobeattheclockwiththisrecipe,useready-to-servetomatillosalsaorsalsaverdeinsteadofchoppingtomatillosandmincingandseedingjalapeñopepper.Lookforthesepreparedsaucesontheethnicfoodsaisleofyoursupermarket.
ChickenMilanese4-ingredient
Asimple,chunky,freshtomatosauceaddsthemagicalfinishtothischickencookedMilanese-style.Thatmeansthefoodisbreadedandfried.Incrediblylight,crispyItalian-seasonedpankobreadcrumbsaddthecrunchylayerofflavortothischicken.Besuretheoilishotbeforepan-fryingforbestresults.Prep:9minutes•Cook:19minutes
FreshMilaneseSauce
11/2tablespoonsoliveoil
1/2cupItalian-seasonedpanko(Japanesebreadcrumbs)
1/4cup(1ounce)gratedfreshParmesancheese
4(6-ounce)skinless,bonelesschickenbreasthalves
Oliveoil–flavoredcookingspray
1.PrepareFreshMilaneseSauce;keepwarm.
2.Heatalargenonstickskilletovermediumheatuntilhot;addoliveoil.
3.Whilepanheats,combinepankoandcheeseinashallowdish;coatbothsidesofchickenwithcookingspray,anddredgeinpankomixture.
4.Cookchickeninhotoilovermediumheat7minutesoneachsideoruntildone.Place1chickenbreasthalfoneachof4plates.SpoonFreshMilaneseSauceevenlyoverchicken.Yield:4servings(servingsize:1chickenbreasthalfand6tablespoonstomatosauce).CALORIES347;FAT13.8g(sat3.3g,mono8.1g,poly2.2g);PROTEIN39.2g;CARB12.4g;FIBER2.3g;CHOL
99mg;IRON1.2mg;SODIUM427mg;CALC141mg
FreshMilaneseSaucePrep:5minutes•Cook:5minutes
2teaspoonsoliveoil
2cupsgrapetomatoes,halvedlengthwise
1largeshallot,chopped1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1/2cupfreshbasilleaves
1/4cupdryredwine
1.Heatalargenonstickskilletovermedium-highheatuntilhot;addoil.Stirintomatoesandnext3ingredients.Cook4minutesoruntilshallotsaretender,stirringoften.
2.Whiletomatomixturecooks,coarselychopbasil.
3.Stirwineintotomatomixture.Cook30seconds.Removepanfromheat,andstirinbasil.Yield:4servings(servingsize:6tablespoons).CALORIES53;FAT2.3g(sat0.3g,mono1.7g,poly0.3g);PROTEIN0.8g;CARB4.9g;FIBER1.3g;CHOL0mg;IRON0.3mg;SODIUM150mg;CALC23mg
TandooriChicken4-ingredient
Atandoorisabrickandclaypotthat’susedthroughoutIndia.Inthisovenlikecooker,foodiscookedatanintenseheatleveloverdirectheat.Foodpreparedbythismethodisalsolabeledtandoori.Prep:8minutes•Cook:10minutes•Other:8hours
TandooriMarinade
4(6-ounce)skinless,bonelesschickenbreasthalves
Cookingspray
1(8.8-ounce)packagemicrowavableprecookedbasmatirice(suchasUncleBen’sReadyRice)
Limewedges
Freshcilantroleaves(optional)
1.PrepareTandooriMarinade;setaside1/2cup.
2.Combinechickenandremainingmarinadeinalargeheavy-dutyzip-topplasticbag.Sealbag;marinateinrefrigerator8hours.
3.Preheatgrill.
4.Removechickenfrommarinade,discardingmarinade.Placechickenongrillrackcoatedwithcookingspray.Grill5to6minutesoneachsideoruntilchickenisdone.
5.Whilechickencooks,microwavericeaccordingtopackagedirections.Place1chickenbreasthalfoneachof4plates.Spoon2tablespoonsreservedmarinadeovereachchicken
breasthalf.Servewithrice,limewedges,and,ifdesired,cilantro.Yield:4servings(servingsize:1chickenbreasthalf,about6tablespoonsrice,and2tablespoonssauce).CALORIES324;FAT5.5g(sat1.6g,mono2.2g,poly1.5g);PROTEIN39.7g;CARB28.1g;FIBER1.4g;CHOL95mg;IRON2.3mg;SODIUM415mg;CALC123mg
TandooriMarinadePrep:7minutes
1(6-ounce)cartonplainfat-freeyogurt
3tablespoonsfreshlimejuice
1tablespoonmincedpeeledfreshginger
3garliccloves,pressed1/2teaspoonsalt
1/2teaspoongroundcoriander
1/2teaspoongroundcumin
1/2teaspoonpaprika
1/2teaspoonfreshlygroundblackpepper
1/4teaspoongroundturmeric
1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:3tablespoons).CALORIES33;FAT0.1g(sat0g,mono0.1g,poly0g);PROTEIN2.6g;CARB5.7g;FIBER0.4g;CHOL1mg;IRON0.3mg;SODIUM326mg;CALC95mg
Prosciutto-WrappedChicken4-ingredient
Paper-thinprosciuttoslicesenvelopchickenbreaststoppedwithdelicatesageleaves,andlendanearthysaltinesstothisentrée.Forbestresults,preparetheseadayahead,andstoreintherefrigerator.Chillingmakesthemeasiertocook.Prep:5minutes•Cook:10minutes
4(6-ounce)skinless,bonelesschickenbreasthalves
4freshsageleaves
4(2/3-ounce)slicesprosciutto
1tablespoonoliveoil
1.1ouncesall-purposeflour(about1/4cup)
1/2teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
Sageleaves(optional)
1.Patchickenbreasthalvesdrywithpapertowels.Place1sageleafontopofeachbreast.Wrapeachwithasliceofprosciutto.
2.Heatoilinalargenonstickskilletovermedium-highheat.Whileoilheats,combineflour,salt,andpepperinashallowdish.Dredgechickeninflourmixture,andaddtohotoil.Cookchicken5minutesoneachsideoruntildone.Garnishwithsageleaves,ifdesired.Yield:4servings(servingsize:1chickenbreasthalf).CALORIES288;FAT9.6g(sat2.7g,mono4.9g,poly1.8g);PROTEIN40.7g;CARB7.7g;FIBER0.6g;CHOL109mg;
IRON1.8mg;SODIUM879mg;CALC32mg
servewith
Lemon-CaperSpinachPrep:2minutes•Cook:6minutes
1tablespoonbutter
1lemon
2(6-ounce)packagesbabyspinach
2tablespoonscapers,drained
1.Meltbutterinalargenonstickskilletovermediumheat.
2.Whilebuttermelts,graterindandsqueezejuicefromlemontomeasure1teaspoonrindand2tablespoonsjuice.
3.Graduallyaddspinachtobutter;cook5minutes,turningwithtongsuntilspinachwilts.Stirinlemonrind,lemonjuice,andcapers;tosswell.Yield:4servings(servingsize:about1/2cup).
CALORIES48;FAT2.9g(sat1.9g,mono0.8g,poly0.1g);PROTEIN2.2g;CARB4g;FIBER2.2g;CHOL8mg;IRON2.8mg;SODIUM162mg;CALC84mg
Pan-SearedChickenCutletswithTarragon-MustardCreamSauceTarragonisaflavorfulherbpopularinFrenchcooking.Itshowsupineggs,sauces,vegetables,fish,andchickendishes.It’smostlyknownastheherbthatflavorsbéarnaisesauce,asilkybuttersauce.Prep:3minutes•Cook:14minutes
3tablespoonsall-purposeflour1/4teaspoonsalt
1/4teaspoonblackpepper
4(4-ounce)chickenbreastcutlets(1pound)
2teaspoonsoliveoil
Cookingspray3/4cupfat-free,lower-sodiumchickenbroth
1/4cuphalf-and-half
2teaspoonsstone-groundmustard
1tablespoonchoppedfreshtarragon
1.Combinefirst3ingredientsinaheavy-dutyzip-topplasticbag;addchicken.Sealbag;shaketocoatchicken.
2.Heatoilinalargenonstickskilletovermedium-highheat;coatpanandchickenwithcookingspray.Addchickentopan;cook3minutesoneachsideoruntilbrowned.
3.Combinebrothandnext3ingredients,stirringwithawhisk.Addtopan;bringtoaboil.Reduceheat,andsimmer6minutesoruntilchickenisdoneandsauceisslightlythick.Yield:4servings(servingsize:1chickencutletand2tablespoonssauce).CALORIES186;FAT6.8g(sat2.2g,mono3.4g,poly1.1g);PROTEIN24.2g;CARB5.5g;FIBER0.2g;CHOL68mg;IRON1.1mg;SODIUM342mg;CALC31mg
servewith
OrangeRoastedCarrotsPrep:3minutes•Cook:18minutes
1(12-ounce)packagecarrotsticks(about3cups)
Cookingspray1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1tablespoonoliveoil
1tablespoonhoney
2teaspoonsgratedorangerind
1.Preheatovento500°.
2.Cutlargercarrotsticksinhalflengthwise.Arrangecarrotsonajelly-rollpancoatedwithcookingspray.Coatcarrotswithcookingspray,andsprinklewithsaltandpepper.Tosswell.
3.Bakeat500°for10minutes.
4.Combineoil,honey,andorangerind;addtocarrots,andtosswell.Bakeanadditional8minutesoruntilcarrotsarebrownedandtender.Yield:4servings(servingsize:1/2cup).
CALORIES82;FAT3.4g(sat0.5g,mono2.5g,poly0.4g);PROTEIN1.1g;CARB12.7g;FIBER2.2g;CHOL0mg;IRON0.4mg;SODIUM146mg;CALC23mg
RoastedChickenwithShallots,Grapes,andThyme4-ingredient
Savorthisbeautifulbrownedchickendishthatboastssweetredgrapesroastedtocoaxouttheirsweetness.Prep:4minutes•Cook:33minutes
2teaspoonsoliveoil,divided
4(8-ounce)skinless,bone-inchickenlegquarters1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
2cupsseedlessredgrapes
1tablespoonfreshthymeleaves
4largeshallots,peeledandquartered
Thymesprigs(optional)
1.Preheatovento425°.
2.Heat1teaspoonoilina12-inchcast-ironskilletorotherovenproofskilletovermedium-highheat.Sprinklechickenwithpepperandsalt.Addchickentopan;cook4minutesoneachsideoruntilbrowned.Removepanfromheat.
3.Whilechickencooks,combineremaining1teaspoonoil,grapes,thyme,andshallots.Spoongrapemixturearoundchickeninpan.Bake,uncovered,at425°for22to25minutesoruntilchickenisdone.
4.Place1chickenquarteroneachof4plates.Spoongrapemixtureevenlyoverchicken.
Garnishwiththymesprigs,ifdesired.Yield:4servings(servingsize:1chickenquarterandabout1/2cupshallotmixture).
CALORIES293;FAT8.7g(sat2.3g,mono4.1g,poly2.2g);PROTEIN35.4g;CARB17.5g;FIBER1.2g;CHOL136mg;IRON2.4mg;SODIUM297mg;CALC37mg
servewith
Mushroom–Whole-GrainRicePilafPrep:2minutes•Cook:5minutes
1(8.5-ounce)packagemicrowavableseven-whole-grainricemixture(suchasSeedsofChange)
1teaspoonoliveoil
1cupslicedfreshmushrooms
2garliccloves,minced
2tablespoonscoarselychoppedpecans,toasted
1.Microwavericeaccordingtopackagedirections.
2.Whilericecooks,heatoilinalargenonstickskilletovermedium-highheat.Addmushroomsandgarlic;sauté4minutesoruntilmushroomsarebrownedandtender,stirringinpecansduringthelastminute.Stirinhotrice.Yield:4servings(servingsize:1/2cup).CALORIES139;FAT5.6g(sat0.6g,mono3.2g,poly1.7g);PROTEIN4.2g;CARB21.6g;FIBER3.9g;CHOL0mg;IRON0.2mg;SODIUM1mg;CALC6mg
ChickenPastaPrimavera10-minute
ZestyItalianseasoning,brightlycoloredvegetables,andnutty-flavoredParmigiano-ReggianocheeseperfumethisItalianclassic.Prep:1minute•Cook:9minutes
6ouncesuncookedwhole-wheatfusilli(shorttwistedspaghetti)3/4poundfrozenchickenthighstrips,thawed
1teaspoonsalt-freeItalianmedleyseasoningblend(suchasMrs.Dash)
1tablespoonoliveoil,divided
1cuprefrigeratedtricolorbellpepperstrips
1(12-ounce)packagefresh-cutvegetablestir-frywithbroccoli,carrot,redcabbage,andsnowpeas(suchasEatSmart)1/4cupdrywhitewine
1/3cup(1.3ounces)gratedParmigiano-Reggianocheese
1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
3tablespoonschoppedfreshbasil
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat;drain.
2.Whilepastacooks,sprinklechickenwithItalianseasoningblend.Heatalargenonstickskilletovermedium-highheatuntilhot;add2teaspoonsoil.Addchickentopan;sauté4
minutesoruntilchickenisdoneandislightlybrowned.
3.Removechickenfrompan.Addremaining1teaspoonoiltopan.Addbellpepperandvegetablestir-fry.Stir-fryovermedium-highheat3minutesorjustuntilvegetablesarealmosttender.Stirinwine.Stirinhotpasta.Addcheese,blackpepper,salt,andchicken;tosswell.Dividepastamixtureevenlyamong4plates,andsprinkleevenlywithbasil.Yield:4servings(servingsize:13/4cupspastamixtureandabout11/2teaspoonsbasil).
CALORIES385;FAT14.1g(sat3.6g,mono6.8g,poly3.6g);PROTEIN23.1g;CARB40.2g;FIBER6.3g;CHOL56mg;IRON3.4mg;SODIUM325mg;CALC98mg
servewith
MâcheSaladwithDijonDressingPrep:4minutes•Cook:4minutes
3tablespoonsricevinegar
1tablespoonhoney
2teaspoonsextra-virginoliveoil
2teaspoonsDijonmustard
1(3.5-ounce)packagemâche(about6cups)
2tablespoonscoarselychoppedwalnuts,toasted
1.Combinefirst4ingredientsinalargebowl;addmâche,andtossgentlytocoat.Dividesaladevenlyamong4plates;sprinkleevenlywithwalnuts.Yield:4servings(servingsize:11/2cupssaladand11/2teaspoonswalnuts).
CALORIES68;FAT4.7g(sat0.6g,mono2g,poly2.1g);PROTEIN1.1g;CARB6.4g;FIBER0.8g;CHOL0mg;IRON0.6mg;SODIUM61mg;CALC28mg
ChickenCacciatore4-ingredient
This“hunter-style”dishisaheartystewofbraisedtomatoes,vegetables,andchicken.Serveitoverasideofspaghettialongwithcrustybread—amust-haveforsoakinguptheserioussauce.Prep:2minutes•Cook:21minutes
1tablespooncanolaoil
8skinless,bonelesschickenthighs(11/2pounds)
Cookingspray1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
1tablespooncanolaoil
2cupstomato-and-basilpastasauce(suchasClassico)1/4cupdrywhitewine
1(16-ounce)packagefrozenbellpepperstir-fry(suchasBirdsEye)
1.Heatoilinalargenonstickskilletovermedium-highheat.Coatchickenwithcookingspray;sprinklewithpepperandsalt.
2.Cookchickeninhotoil4minutesoneachsideoruntilbrowned.Stirinpastasauce,wine,andbellpepperstir-fry.Bringtoaboil;cover,reduceheat,andsimmer10minutesoruntilchickenisdone.Yield:4servings(servingsize:2chickenthighsandabout1cupsaucemixture).
CALORIES371;FAT17.3g(sat4.6g,mono8.1g,poly4.6g);PROTEIN33.8g;CARB17.7g;FIBER3.4g;CHOL112mg;IRON2.4mg;SODIUM742mg;CALC96mg
servewith
HerbedMushroomSpaghettiPrep:1minute•Cook:8minutes
4ouncesuncookedmultigrainthinspaghetti(suchasBarillaPlus)
2teaspoonsoliveoil
1(8-ounce)packageslicedcreminimushrooms
2tablespoonschoppedfreshherbs1/4teaspoonfreshlygroundblackpepper
1/8teaspoonsalt
2tablespoonsgratedfreshParmesancheese
1.Cookpastaaccordingtopackagedirections,omittingfatandsalt;draininacolanderoverabowl,reserving2tablespoonscookingliquid.Returnpastatopan.
2.Whilepastacooks,heatoilinalargenonstickskilletovermedium-highheat.Addmushrooms;sauté6minutesoruntiltender.Stirinherbs,pepper,andsalt.Thenaddmushroommixturetocookedpasta;tosswell.SprinklewithParmesancheese.Yield:4servings(servingsize:3/4cup).
CALORIES158;FAT4.3g(sat0.8g,mono2.5g,poly1g);PROTEIN8g;CARB21.8g;FIBER2.5g;CHOL3mg;IRON0.3mg;SODIUM152mg;CALC63mg
fixitfasterSavetimebynothavingtochopfreshherbs.Substitute21/4teaspoonsItalianherbseasoninggrind(suchasMcCormick)forthechoppedherbsandfreshlygroundblackpepper.
MargaritaChickenThighs4-ingredient
Thissimple,flavorful,versatilemarinadestartswithfrozenmargaritamix.Notonlydoesitworkwithchicken,porkchops,andporktenderloin,butit’salsoagreatmatchforshrimpbeforegrilling.Justbesuretoreducemarinatingtimetoonehourforshrimp.Prep:5minutes•Cook:12minutes•Other:8hours1/2cupfrozenmargaritamix(suchasBacardi),thawed
11/2tablespoonssalt-freefiestalimeseasoning(suchasMrs.Dash)
2tablespoonstequila
1teaspoonoliveoil
12(3-ounce)skinless,bonelesschickenthighs
Cookingspray
1.Placefirst4ingredientsinaheavy-dutyzip-topplasticbag.Sealbag;shakeuntilblended.Addchickentomarinade;sealbag.Marinateinrefrigerator8hours.
2.Preheatgrill.
3.Removechickenfrommarinade,discardingmarinade.Placechickenongrillrackcoatedwithcookingspray.Grillchicken6minutesoneachsideoruntildone.Yield:6servings(servingsize:2chickenthighs).CALORIES293;FAT13.5g(sat4.4g,mono6.3g,poly2.8g);PROTEIN30.5g;CARB8.3g;FIBER0g;CHOL112mg;IRON1.5mg;SODIUM103mg;CALC14mg
servewith
CalicoSpanishRicePrep:1minute•Cook:7minutes
Cookingspray
1cuprefrigeratedprechoppedtricolorbellpepper3/4cupfrozenbabygoldandwhitecorn(suchasBirdsEye)
1(8.8-ounce)packagemicrowavableprecookedlong-grainrice(suchasUncleBen’sReadyRice)
1(8.8-ounce)packagemicrowaveableprecookedSpanish-stylerice(suchasUncleBen’sReadyRice)
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addbellpepperandcorn;sauté5minutesoruntiltender.
2.Microwavericeaccordingtopackagedirections.Addricetobellpeppermixture;tosswell.Yield:6servings(servingsize:2/3cup).
CALORIES228;FAT1.6g(sat0.4g,mono0.5g,poly0.7g);PROTEIN6.3g;CARB46.8g;FIBER1.9g;CHOL0mg;IRON1.9mg;SODIUM728mg;CALC43mg
Apricot-GlazedGrilledChickenThighsTwotypesofpepper—blackandred—ignitethesegrilledchickenthighs.Theapricotglazeisasaucysurpriseflavor.Accompanythechickenwithgrilledsummersquashandcoleslaw.Prep:3minutes•Cook:16minutes
3tablespoonsapricotpreserves
2tablespoonsredwinevinegar
11/2tablespoonsoliveoil
1garlicclove,minced1/2teaspoonsalt,divided
8skinless,bonelesschickenthighs(11/2pounds)
1/4teaspoonfreshlygroundblackpepper
1/8teaspoongroundredpepper
Cookingspray
1.Preheatgrill.
2.Combinefirst4ingredientsand1/4teaspoonsaltinasmallbowl,stirringwell.
3.Sprinklechickenwithremaining1/4teaspoonsaltandpeppers;coatwithcookingspray.Placechickenongrillrackcoatedwithcookingspray.Grill6minutesoneachside.Brushwithhalfofapricotmixture;grill2minutes.Turnchickenover;brushwithremainingapricotmixture.Grill2minutesoruntilchickenisdone.Yield:4servings(servingsize:2chickenthighs).CALORIES289;FAT12g(sat2.4g,mono5.8g,poly2.2g);PROTEIN33.6g;CARB10.1g;FIBER0.1g;CHOL141mg;IRON1.9mg;SODIUM444mg;CALC23mg
ingredientspotlight
Redwinevinegarismadebyallowingfermentationtocontinuewhilewineturnssour,andthenstrainingandbottling.Artisanalvarieties(unlikecommercialproducts)areagedinwoodenbarrelsforuptotwoyearsbeforebottling,impartingsomeofthesameflavorsfoundinredwine,includingfruitflavorsandwoodflavors.Thisvinegarshouldbeapantrystaplebecauseitaddsflavorwhilecontributingnosodiumandfewornocalories.Becausesuchsmallamountsareusedinmostrecipes,redwinevinegarhasessentiallynoimpactonnutrition.
BraisedChickenwithSaffronandOlivesMeatychickenthighsarelayeredinflavorandbrightnessthankstoacolorfulmedleyofbellpeppersanddeep-redsaffron.Thechickensimmersinabroth-basedstew.Anditallcomestogetherquickly—inunder15minutes.Prep:1minute•Cook:11minutes
11/2poundsskinless,bonelesschickenthighs(about8thighs)
Cookingspray3/4teaspoonpaprika
1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
2teaspoonsoliveoil
2cupsrefrigeratedprechoppedtricolorbellpepper3/4cupfat-free,lower-sodiumchickenbroth
1tablespoonfreshthymeleaves3/4teaspoonsaffronthreads
3garliccloves,minced1/3cuphalvedsmallgreenolives
Thymesprigsorleaves(optional)
1.Coatchickenwithcookingspray.Combinepaprika,blackpepper,andsalt;sprinkle
evenlyoverchicken.
2.Heatoilinalargenonstickskilletovermedium-highheat.Addchicken;cook3minutesoneachsideoruntillightlybrowned.Removefrompan;keepwarm.
3.Addbellpeppertopan.Stirinbrothandnext3ingredients,scrapingpantoloosenbrownedbits.Returnchickentopan.Cover,reduceheattomedium,andcook3minutesorjustuntilchickenisdoneandsauceisslightlythick.Stirinolives;cook1minute.Garnishwiththymesprigs,ifdesired.Yield:4servings(servingsize:2chickenthighsand1/3cupvegetablemixture).
CALORIES309;FAT16.5g(sat4.2g,mono8.2g,poly4g);PROTEIN32.6g;CARB5g;FIBER1g;CHOL113mg;IRON2.3mg;SODIUM543mg;CALC22mg
servewith
SugaredAlmondBasmatiRicePrep:1minute•Cook:6minutes
1tablespoonlightbutter
2tablespoonsbrownsugar
2tablespoonsslicedalmonds
1(8.8-ounce)packagemicrowavableprecookedbasmatirice(suchasUncleBen’sReadyRice)1/8teaspoonsalt
1teaspoongratedlemonrind
1.Meltbutterinamediumnonstickskilletovermediumheat.Addbrownsugarandalmonds;cook3minutesoruntilalmondsarelightlybrowned,stirringoften.
2.Whilealmondscook,microwavericeaccordingtopackagedirections.
3.Stirsaltintoalmondmixture.Stirinriceandlemonrind.Cook1minuteoruntilthoroughlyheated.Yield:4servings(servingsize:about1/2cup).
CALORIES163;FAT4.7g(sat1.2g,mono2.2g,poly1.1g);PROTEIN3.6g;CARB28g;FIBER0.9g;CHOL4mg;IRON1.1mg;SODIUM97mg;CALC27mg
Chickenwith40ClovesofGarlicandCreamyThymeSauceNofear,justfunandflavorinthisdishwiththeattention-grabbingtitle.Asthegarlic-infusedchickenroasts,thegarlicclovesandseasoningsmellowintoato-die-foraroma.Prep:7minutes•Cook:1hourand20minutes•Other:5minutes
1cupfrozenseasoningblend
1teaspoondriedthyme,divided
1(6-ounce)jarpeeledgarliccloves(about40cloves),divided
1(31/2-pound)wholechicken
1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
Oliveoil–flavoredcookingspray
CreamyThymeSauce
Thymesprigs(optional)
1.Preheatovento375°.
2.Combineseasoningblend,1/2teaspoonthyme,and5garliccloves;placeincavityofchicken.Placechicken,breastsideup,onarackinaroastingpan.Sprinklechickenwithpepper,salt,andremaining1/2teaspoonthyme.Coatchickenwithcookingspray.Placeremaininggarlicclovesinpan.
3.Tieendsoflegstogetherwithtwine.Liftwingtipsupandoverback;tuckunder
chicken.
4.Bakeat375°for40minutes.
5.Increaseoventemperatureto450°,andbakeanadditional20minutesoruntilathermometerregisters170°.Transferchickentoaplatter;coverwithfoil,andletrest5minutesbeforecarving.Removegarlicfrompanwithaslottedspoon,reserving5cloves.Placeremaininggarlicclovesaroundchickenonplatter.
6.PrepareCreamyThymeSauceusingreservedgarliccloves.
7.Removeanddiscardskinfromchicken;carvechicken.Garnishwiththymesprigs,ifdesired.ServewithgarlicclovesandCreamyThymeSauce.Yield:4servings(servingsize:3ounceschickenand6tablespoonssauce).CALORIES335;FAT6.1g(sat1.8g,mono2.4g,poly1.8g);PROTEIN44.9g;CARB22.3g;FIBER1.5g;CHOL132mg;IRON3.3mg;SODIUM755mg;CALC109mg
CreamyThymeSaucePrep:1minute•Cook:20minutes
11/2cupsfat-free,lower-sodiumchickenbroth
1/4cupwhitewine
1teaspoonchoppedfreshthyme1/4teaspoonsalt
5reservedroastedgarlicclovesfromChickenwith40ClovesofGarlic
2tablespoonsall-purposeflour
3tablespoonswater
1.Placefirst5ingredientsamediumsaucepan.Bringtoaboil;cover,reduceheat,andsimmer10minutes.
2.Whilebrothmixturecooks,combineflourand3tablespoonswaterinasmallbowl,stirringwithawhiskuntilsmooth;stirintobrothmixture.Simmer5minutesoruntilthick,whiskingoften.Removeanddiscardgarlic.Yield:4servings(servingsize:6tablespoons).CALORIES35;FAT0.3g(sat0g,mono0.2g,poly0.1g);PROTEIN1g;CARB6.4g;FIBER0.2g;CHOL0mg;IRON0.4mg;SODIUM442mg;CALC10mg
Pomegranate-GlazedDuckBreastDuck,withitsdark,succulentflesh,callsforabold-flavoredsauce,andthispomegranatemolassesfillsthebill.It’sathicksyrupmadebyreducingpomegranatejuiceandimpartsarichdepthofflavortomeats.Lookforitontheethnicfoodsaisleofyoursupermarketorinspecialtymarkets.Prep:2minutes•Cook:11minutes
4(6-ounce)bonelessduckbreasthalves,skinned1/4teaspoonsalt
2tablespoonsslicedalmonds
Cookingspray1/4cupwater
2tablespoonspomegranatemolasses
1tablespoonhoney1/2teaspoongroundcinnamon
Pomegranateseeds(optional)
1.Sprinkleduckevenlywithsalt.Heatalargenonstickskilletovermedium-highheat.Addalmonds;cook,stirringconstantly,2minutesoruntiltoasted.Removealmondsfrompan.Coatpanwithcookingspray.Addduck;cook4minutesoneachsideoruntildesireddegreeofdoneness.Removefrompan,andkeepwarm.
2.Stirin1/4cupwaterandnext3ingredients,scrapingpantoloosenbrownedbits.Cook,stirringconstantly,1minuteoruntilslightlythick.Removepanfromheat.
3.Addduckandalmondstosauce,turningtocoat.Cutduckacrossgrainintothinslices.Drizzlewithsauce;sprinklewithpomegranateseeds,ifdesired.Yield:4servings(servingsize:1duckbreastandabout1tablespoonsauce).CALORIES312;FAT9.5g(sat3.2g,mono4.4g,poly1.8g);PROTEIN34.7g;CARB19g;FIBER0.7g;CHOL131mg;IRON9.1mg;SODIUM243mg;CALC50mg
servewith
RedOnionandOrangeSaladPrep:4minutes
1tablespoonchoppedfreshmint
1tablespoonextra-virginoliveoil1/4teaspoonsalt
1cupverticallyslicedredonion
2naveloranges,cutcrosswiseintothinslices1/2cup(2ounces)crumbledgoatcheese
1.Combinefirst3ingredientsinamediumbowl.Addonionandorangeslices,turningorangeslicesindressingtocoat.Dividesaladamong4plates;sprinkleevenlywithcheese.Yield:4servings(servingsize:3/4cupsaladand2tablespoonscheese).
CALORIES109;FAT6.6g(sat2.6g,mono3.2g,poly0.6g);PROTEIN3.5g;CARB10.4g;FIBER1.8g;CHOL7mg;IRON0.4mg;SODIUM200mg;CALC53mg
Foralittlemoretanginthesalad,trysubstitutingfetaforthegoatcheese.ThiswhitecrumblyGreekcheeseaddsplentyofziptoappetizers,salads,andsides.
Orange-GlazedTurkeywithCranberryRiceCelebratethefestiveflavorsandseasonalfruitofThanksgivinganytimeofyear.Orange-scenteddriedcranberriesstudquick-cookingricethataccompaniespan-friedturkeycutletsandbroccoli.Prep:8minutes•Cook:7minutes
1(8.8-ounce)packagemicrowavableprecookedbrownrice(suchasUncleBen’sReadyRice)1/2cuporange-flavoreddriedsweetenedcranberries(suchasCraisins)
2tablespoonschoppedpecans,toasted1/8teaspoonsalt
11/2poundsturkeycutlets(about12cutlets)
1/4teaspoonsalt,divided
Butter-flavoredcookingspray1/3cuplow-sugarorangemarmalade
1.Preparericeinmicrowaveaccordingtopackagedirections.Placecranberriesinamediumbowl.Pourhotriceovercranberries;letstand1minute.Stirpecansand1/8teaspoonsaltintoricemixture;coverandkeepwarm.
2.Sprinkleturkeycutletsevenlywith1/8teaspoonsalt.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.
3.Addcutletstopan,saltedsidesdown.Cook1minute;coatcutletswithcookingspray,
andsprinklewithremaining1/8teaspoonsalt.Turncutlets;cook1minute.Transferturkeytoaplatter.Turnoffheat;addmarmaladetohotpan,andstir30seconds.Returnturkeyandaccumulatedjuicestopan,turningtocoatcutlets.
4.Spoonricemixtureonto4plates.Topricemixturewithturkeycutlets;spoonsauceovercutlets.Yield:4servings(servingsize:about3cutlets,about1/2cuprice,and1/2tablespoonsauce).CALORIES357;FAT3.9g(sat0.5g,mono1.9g,poly1.1g);PROTEIN44.2g;CARB35.2g;FIBER2.0g;CHOL68mg;IRON2.3mg;SODIUM370mg;CALC12mg
Skinless,bonelessturkeycutlets,alsoknownasturkeyscallopini,areidealforthisrecipe.However,chickencutletsorvealcutletsmakeagreatsubstitution,too.Anyofthesethreeingredientsisperfectforsautéeddishes.Flipitforyourconvenienceorpersonaltaste.
Desserts
Apricot-PistachioChocolates
LoadedBittersweetChocolateBark
Chocolate-PecanButterCrunchCandy
Orange-SicleTartlets
MississippiMudBabyCakes
Pumpkin-GingersnapBars
Chocolate-CoveredStrawberryIceCreamSandwiches
ChocolateChipCollisionIceCreamSandwiches
PeanutButterGranolaAppleRings
Ginger-BerryGranita
S’moresShakeShots
Honey-LacedBlueberryParfaits
Strawberry-MeringueDesserts
FrozenTiramisuTrifles
CandyBar–CaramelCheesecakeDessert
Peaches-n-CreamParfaits
Affogato
VanillaBean–CoconutPudding
PuddingwithRoastedFruitCompoteandCinnamonTwists
ChocolateEspressoPannaCotta
PricklyPear–MangoSundaes
StrawberrieswithFreshMango-MintSauce
Chocolate-HazelnutPaniniSundaes
AppleGranolaCrisp
FreshStrawberryTart
Apricot-PistachioChocolates4-ingredient
Antioxidant-richapricotsandhealth-boostingbittersweetchocolateaccentedwithpistachiosandahitofsaltmakethisasurprisemedleyofflavors.ApricotsandpistachiosarepopularingredientsinMediterraneancuisine.Prep:5minutes•Cook:2minutes•Other:10minutes
6ouncesbittersweetchocolate,chopped1/4cupchoppedpistachios
1/4cupchoppeddriedapricots
1/2teaspooncoarseseasalt
1.Placechocolateinasmallmicrowave-safebowl.MicrowaveatHIGH1minuteoruntilmelted,stirringafter30seconds.Spoonchocolatebytablespoonfulsontowaxpaper–linedbakingsheets.Sprinkleevenlywithpistachios,apricots,andseasalt.Refrigerate10minutesoruntilfirm.Yield:10servings(servingsize:1piece).CALORIES114;FAT8.7g(sat3.8g,mono3.8g,poly1g);PROTEIN2g;CARB11.9g;FIBER1.8g;CHOL0mg;IRON0.7mg;SODIUM115mg;CALC6mg
Cranberrieswillalsopartnerdeliciouslywithchocolateandpistachios.Theirsweetnessplayswellagainstthecoarseseasaltfinish.
LoadedBittersweetChocolateBarkThreetypesofchocolatemakethesedecadentyetlightnibblesapowerhouseoffunandflavor.Justremember,though,moderationwithchocolateiskey.Prep:2minutes•Cook:2minutes•Other:30minutes
1(11.5-ounce)packagebittersweetchocolatechips(suchasGhirardelli)
1cupthinsaltedpretzelsticks,broken
Cookingspray1/3cupfinelychoppedwhitechocolate
1/4cupcrushedlow-fatgranolawithoutraisins(suchasKellogg’s)
1(6-ounce)packagedarkchocolate–coateddriedplumbites(suchasSunsweet),coarselychopped
1.Placechocolatechipsinamicrowave-safebowl;microwaveatHIGH2minutesoruntilmelted,stirringafter1minute.Stirinpretzelpieces.
2.Coata13x9–inchbakingdishwithcookingspray;linepanwithwaxpaper.Spreadchocolate-pretzelmixtureontoprepareddish.Sprinklewhitechocolate,granola,andplumbitesevenlyovertop,pressingintochocolate-pretzelmixture.Refrigeratecandy30minutesoruntilfirm.
3.Invertcandyontoacuttingboard;peeloffwaxpaper.Cutinto16pieces.Yield:11/2pounds(servingsize:1piece).CALORIES181;FAT8.9g(sat5.3g,mono2.9g,poly0.6g);PROTEIN1.8g;CARB27.4g;FIBER1.1g;CHOL0mg;IRON0.7mg;SODIUM116mg;CALC15mg
Chocolate-PecanButterCrunchCandySavorthisbarklikecandyforitseaseofpreparationandrichtaste.Andit’slight!It’sago-toholidayrecipeforgiftgivingoraneverydayindulgence.Prep:5minutes•Cook:15minutes•Other:1hourand3minutes
68reduced-fatroundbutterycrackers(suchasRitz,2sleeves)1/2cuplightbutter
1/2cupfirmlypackedbrownsugar
11/2cupsmilkchocolatechips
1/2cupchoppedpecans
1.Preheatovento350°.
2.Placecrackers,slightlyoverlapping,onajelly-rollpanlinedwithparchmentpaper.Bringbutterandbrownsugartoaboilinamediumsaucepanovermedium-highheat.Reduceheattomedium;cook,stirringoccasionally,5minutes.Pourmixtureevenlyovercrackers.
3.Bakeat350°for10minutes.Turnoffoven.Sprinklecrackerswithchocolatechips;letstandinoven,withdoorclosed,3minutesoruntilchocolatemelts.Spreadmeltedchocolateevenlyovercrackers;sprinklewithpecans.
4.Carefullyslideparchmentpaperwithcandyontoacoolpan.Refrigeratecandy1houroruntilchocolateisfirm.Peelpaperfromcandy,andbreakcandyinto16pieces.Yield:16servings(servingsize:1piece).CALORIES228;FAT12.6g(sat5.3g,mono5.2g,poly2g);PROTEIN2.6g;CARB25.9g;FIBER0.9g;CHOL11mg;IRON1.3mg;SODIUM172mg;CALC58mg
Orange-SicleTartletsThesecitrusytartletstakeyoubacktothatdreamysummertimeicecreampoptreat.Wejustswappedthestickwithatartletshelltocapturethecreamygoodness.Prep:9minutes•Other:3hours
1largenavelorange
6tablespoonsfreshlemonjuice(about2lemons)
1(14-ounce)canfat-freesweetenedcondensedmilk
2(1.9-ounce)packagesfrozenminiaturephylloshells
5tablespoonsfrozenfat-freewhippedtopping,thawed
Orangerindstrips(optional)
1.Graterindandsqueezejuicefromorangetomeasure1tablespoonrindand1/4cupjuice.
2.Combineorangerind,lemonjuice,andcondensedmilkinamediumbowl,stirringwithawhisk.Stirinorangejuice.Coverandchillinrefrigerator3hours.
3.Spoonfillingevenlyintophylloshells.Topeachwith1teaspoonwhippedtopping,andgarnishwithorangerindstrips,ifdesired.Yield:15servings(servingsize:2tartlets).CALORIES55;FAT1.8g(sat0g,mono1g,poly0.3g);PROTEIN0.6g;CARB9.2g;FIBER0.2g;CHOL1mg;IRON0.3mg;SODIUM29mg;CALC20mg
MississippiMudBabyCakesMississippiMudBabyCakesboastabonanzaofflavor.Theymaybesmall,buttheyliveuptothegooeydessert’sreputation.Prep:10minutes•Cook:20minutes•Other:10minutes
Cookingspray
1(13.7-ounce)packagefat-freebrowniemix(suchasNoPudge)
1(6-ounce)cartonFrenchvanillalow-fatyogurt(suchasYoplaitLightThickandCreamy)
3tablespoonsfinelychoppedpecans3/4cupminiaturemarshmallows(72marshmallows)
24chocolatekisses(suchasHershey’sMeltawayMilkChocolates)
1.Preheatovento350°.
2.Place24papermuffincuplinersinminiaturemuffincups;coatwithcookingspray.
3.Preparebrowniemixaccordingtopackagedirections,usingFrenchvanillayogurt.Spoonbatterevenlyintopreparedmuffincups.Sprinkleevenlywithpecans.
4.Bakeat350°for19minutes.Removecakesfromoven.Place3marshmallowsontopofeachbabycake;place1chocolatekissincenterofmarshmallows.Bakeanadditional1minute.Gentlyswirlmeltedchocolatekissto“frost”eachcakeandholdmarshmallowsinplace.Coolinpansonwireracks10minutes;removefrompans.Coolcompletelyonwireracks.Yield:24servings(servingsize:1babycake).CALORIES100;FAT2.2g(sat1g,mono0.9g,poly0.3g);PROTEIN2g;CARB19g;FIBER0.2g;CHOL2mg;IRON0.8mg;SODIUM69mg;CALC47mg
Pumpkin-GingersnapBarsThepeppery,spicybiteofgingeristamedbythecreamy,fluffypumpkinlayerinthesebars.Cinnamon-sugaraddsanotherlayerofflavortothethincookie-crustbase.Prep:9minutes•Cook:26minutes
11/2cupscrushedgingersnapcookies(about26cookies)
3tablespoonslightbutter,melted
3tablespoonsbottledcinnamon-sugar,divided
Cookingspray
PumpkinFilling
1cupfrozenfat-freewhippedtopping,thawed
1.Preheatovento350°.
2.Combinecrushedcookies,butter,and2tablespoonscinnamon-sugarinasmallbowl.Pressmixtureevenlyintoa13x9–inchbakingpancoatedwithcookingspray.Bakeat350°for6minutesoruntilset.
3.Whilecrustbakes,preparePumpkinFilling.Spreadfillingevenlyovercrust.Bakeanadditional20to22minutesoruntilawoodenpickinsertedincentercomesoutalmostclean.Coolcompletelyonawirerack,andthencutintobars.Servewithadollopofwhippedtopping,andsprinkleevenlywithremaining1tablespooncinnamon-sugar.Yield:15servings(servingsize:1barandabout1tablespoontopping).CALORIES202;FAT4.9g(sat1.4g,mono2.3g,poly1g);PROTEIN2.8g;CARB32.9g;FIBER1.4g;CHOL3mg;IRON1.9mg;SODIUM211mg;CALC52mg
PumpkinFilling
Prep:6minutes
4.5ouncesall-purposeflour(about1cup)
1cupreduced-caloriesugarforbakingblend(suchasSplenda)
1teaspoonbakingpowder1/2teaspoonpumpkinpiespice
1/4teaspoonsalt
1cupcannedpumpkin1/2cupeggsubstitute
2tablespoonscanolaoil
1.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflourandnext4ingredientsinamediumbowl.Combinepumpkin,eggsubstitute,andoilinasmallbowl,stirringwithawhisk.Addpumpkinmixturetodryingredients,stirringuntilblended.Yield:21/4cups.
CALORIES124;FAT2.3g(sat0.2g,mono1.2g,poly0.7g);PROTEIN2.1g;CARB20.7g;FIBER0.7g;CHOL0.1mg;IRON0.8mg;SODIUM117mg;CALC33mg
ingredientspotlight
Lightbutteraddstheessenceofbutterflavorbutsubtracts50%ofthefatandcaloriesperservingfoundinregularbutter.It’sthenextbestthingtorealbutter.
Chocolate-CoveredStrawberryIceCreamSandwiches4-ingredient
Chewydevil’sfoodcookiesencasestrawberrypreservesandicecreamforadoubleshotofdecadence.Keeptheseguilt-freesandwichtreatsonhandinyourfreezerforaquickdessert.Prep:6minutes•Other:2hours
12devil’sfoodcookiecakes(suchasSnackWell’s)
2tablespoonssugar-freehotfudgetopping(suchasSmucker’s)
2tablespoonssugar-freestrawberrypreserves3/4cupstrawberrylighticecream(suchasEdy’s)
1.Placecookies,flatsidesup,onabakingsheet.Topeachof6cookieswith1teaspoonfudgetopping.Topeachofremaining6cookieswith1teaspoonpreservesand2tablespoonsicecream.Placefudge-toppedcookiesontopoficecream,toppingsidesdown,pressinggently.
2.Wrapeachsandwichinwaxpaper,andfreezeatleast2hoursoruntilfirm.Yield:6servings(servingsize:1icecreamsandwich).CALORIES145;FAT0.8g(sat0.5g,mono0.3g,poly0g);PROTEIN2.9g;CARB33.9g;FIBER0.2g;CHOL4mg;IRON1mg;SODIUM68mg;CALC38mg
ChocolateChipCollisionIceCreamSandwichesAthree-waycollisionofchocolatedefinestheseconfections:Ayogurtandchocolatemorselsmixissandwichedbetweenchewy,chocolaty,brownielikecookies.Makethesebite-sizedtreatsahead,andfreezethemtohaveonhandwhenachocolatecravinghits.Prep:10minutes•Cook:9minutes•Other:25minutes
13/4cupschocolateandvanillalow-fatfrozenyogurt(suchasBen&Jerry’sHalfBakedFroYo)1/4cupsemisweetchocolateminichips
1/4cupfinelychoppedtoastedpecans
1(13.7-ounce)packagefat-freebrowniemix(suchasNoPudge)
1(6-ounce)cartonvanillafat-freeyogurt
Cookingspray
1.Preheatovento400°.
2.Combinefirst3ingredientsinasmallbowl.Coverandfreeze20minutes.
3.Combinebrowniemixandvanillayogurtaccordingtopackagedirections.Dropdoughbytablespoonfulsontoparchmentpaper–linedbakingsheetscoatedwithcookingspraytoyield30cookies.
4.Bakeat400°for9minutes.Cool5minutesonbakingsheets.Removecookiestowirerackstocoolcompletely.
5.Spread1heapingtablespoonicecreammixtureoverflatsideofeachof15cookies.Top
withremainingcookies,flatsidesdown,pressinggently.Serveimmediately,orwrapeachsandwichtightlyinplasticwrap,andfreezeuntilfirm.Yield:15servings(servingsize:1icecreamsandwich).CALORIES173;FAT3g(sat1g,mono1.4g,poly0.6g);PROTEIN3.9g;CARB34g;FIBER0.6g;CHOL5mg;IRON1.4mg;SODIUM124mg;CALC106mg
PeanutButterGranolaAppleRings4-ingredient
Vitamin-andfiber-rich,thesecrispapplesgetextracrunchfromapecan-studdedgranolatopping.WeusedaGrannySmithappleforcrispnessandaBraeburnappleformorecolor,butchooseyourfavorite,dependingonyoursweetcravings.Prep:7minutes•Cook:31minutes•Other:10minutes
1cupCinnamon-PecanGranola1/4cupnatural-stylepeanutbutter(suchasSmucker’s)
1tablespoonhoney
2redorgreenapples,coredandeachcutinto6rings
1.PrepareCinnamon-PecanGranola.Place1cupgranolainasmalldish.
2.Combinepeanutbutterandhoneyinasmallbowl,stirringuntilsmooth.Spreadmixtureevenlyon1sideofeachappleslice.Sprinkleevenlywithgranola.Yield:6servings(servingsize:2applerings).CALORIES179;FAT10.1g(sat1.1g,mono5.5g,poly3.4g);PROTEIN4.3g;CARB20.4g;FIBER2.5g;CHOL0mg;IRON0.8mg;SODIUM29mg;CALC20mg
Cinnamon-PecanGranolaPrep:2minutes•Cook:31minutes•Other:10minutes1/4cupbrownsugar
1tablespoonwater
2teaspoonscanolaoil1/2teaspoongroundcinnamon
1cupuncookedold-fashionedrolledoats1/2cupchoppedpecans
Cookingspray
1.Preheatovento300°.
2.Combinebrownsugarand1tablespoonwaterinamediummicrowave-safebowl.MicrowaveatHIGH30secondsoruntilsugarisdissolved.Stirinoilandcinnamon.Addoatsandpecans,stirringuntilcoated.Spreadoatmixtureonalargerimmedbakingsheetcoatedwithcookingspray.
3.Bakeat300°for30minutesoruntilbrowned,stirringtwice.Spreadmixtureinasinglelayeronwaxpapertocoolcompletely.Storeinanairtightcontainer.Yield:12servings(servingsize:about3tablespoons).CALORIES85;FAT4.8g(sat0.4g,mono2.6g,poly1.6g);PROTEIN1.6g;CARB9.7g;FIBER1.2g;CHOL0mg;IRON0.6mg;SODIUM2mg;CALC12mg
Ginger-BerryGranita4-ingredient
Juicy,plumpblueberries,convenientfrozenstrawberries,andfreshgingermakethisicytreatsatisfying,healthful,anddelicious.Themake-aheadfrozenconcoctionisacoolendingtoasummermeal.Prep:5minutes•Other:8hours
1(10-ounce)packagefrozenstrawberryhalvesinlightsyrup,thawed
1cupblueberries
2teaspoonsgratedpeeledfreshginger
2cupssugar-freegingerale
Mintleaves(optional)
1.Placefirst3ingredientsinablender;process30secondsoruntilpureed,stoppingasnecessarytoscrapesides.Stiringingerale;pourmixtureintoan8-inchsquarepan.Coverandfreeze8hoursoruntilfirm.
2.Removemixturefromfreezer;scrapeentiremixturewithaforkuntilfluffy.Garnishwithmintleaves,ifdesired.Yield:16servings(servingsize:about1/2cup).
CALORIES15;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB3.7g;FIBER0.4g;CHOL0mg;IRON0.1mg;SODIUM10mg;CALC1mg
ingredientspotlight
Ginger’swarm,slightlywoodyflavormakesitoneoftheworld’sfavoritespices.Virtuallyalloftheplantpossessesginger’ssignaturespicyfragrance,althoughcookslooksolelytothepungentrootfortheirpurposes.Freshginger,withitsgnarledrootandpaperybrownskin,isavailableinalmosteverygrocery’sproducedepartment.Choppedorgrated,freshgingergivessubtlesweetnesstomanydishes.
10-minute
S’moresShakeShots4-ingredient
S’moresinaglasscapturedourattention!Thiscampfireclassicreinventsitselftobeservedinshotglassesastinylayeredparfaittreatswithbigflavor.Prep:8minutes•Cook:2minutes
4regular-sizemarshmallows
11/2cupschocolatelighticecream(suchasEdy’s)
1/2cup1%low-fatchocolatemilk
2reduced-fatgrahamcrackersheets,divided
1.Preheatbroiler.
2.Placemarshmallowsonasmallrimmedbakingsheetlinedwithparchmentpaper.Broil2minutesoruntiltoasted.
3.Whilemarshmallowstoast,placeicecream,milk,and1grahamcrackersheetinablender;processuntilsmooth.
4.Crumble1grahamcracker(one-fourthofremainingsheet)intoeachof4largeshotglasses.Divideicecreammixtureamongglasses.Topwithtoastedmarshmallows.Yield:4servings(servingsize:6tablespoonsshakemixtureand1marshmallow).CALORIES153;FAT3.3g(sat1.7g,mono1.2g,poly0.4g);PROTEIN3.8g;CARB26.9g;FIBER1g;CHOL16mg;IRON0.3mg;SODIUM110mg;CALC117mg
Honey-LacedBlueberryParfaits10-minute
Sweet,juicyblueberriesnestleinpillow-softlayersofyogurtandairyangelfoodcake.Blueberriesarehighinfiberandlowinfatandarethemostantioxidant-richofallfruits.Prep:8minutes
1(6-ounce)cartonFrenchvanillalow-fatyogurt(suchasYoplaitLightThickandCreamy)
1(6-ounce)cartonblueberrylow-fatyogurt(suchasYoplaitLightThickandCreamyBlueberryPie)
11/2cupsfrozenfat-freewhippedtopping,thawed
3cups(1-inch)cubedangelfoodcake
2cupsblueberries
1tablespoonhoney1/2cuphoney-almondflaxcereal(suchasKashiGoLeanCrunch!),coarselycrushed
1.Combineyogurtsinabowl;gentlyfoldinwhippedtopping.
2.Layerabout1/3cupangelfoodcake,1/4cupblueberries,and1/3cupyogurtmixtureineachof4dessertglasses.Repeatprocedureonce.Drizzlehoneyevenlyoverparfaits.Topevenlywithcereal.Serveimmediately.Yield:4servings(servingsize:1parfait).CALORIES359;FAT2.6g(sat1.1g,mono0.8g,poly0.6g);PROTEIN9.7g;CARB71.1g;FIBER3.3g;CHOL10mg;IRON2.3mg;SODIUM379mg;CALC288mg
Strawberry-MeringueDessertsCreatealittlemagicbystirringlightsourcreamandorangezestintopreparedpudding.Itgivesthesedessertsacreamy,made-from-scratchtaste.Prep:12minutes
3(3.75-ounce)cupsrefrigeratedsugar-freevanillapuddingcups(suchasJell-O)1/2cuplightsourcream
1tablespoongratedorangerind
2cupsslicedfreshstrawberries
4chocolatechipmeringuecookies,coarselycrumbled(suchasMissMeringue)
4teaspoonsshavedbittersweetchocolate
1.Combinefirst3ingredientsinasmallbowl.Layerpuddingmixture,strawberries,andmeringuecookiesevenlyin4parfaitglassesorotherdessertdishes.Topeachservingwith1teaspoonbittersweetchocolateshavings.Yield:4servings(servingsize:1parfait).CALORIES202;FAT6g(sat3.4g,mono1.7g,poly0.8g);PROTEIN2.7g;CARB36.3g;FIBER2.1g;CHOL10mg;IRON0.4mg;SODIUM149mg;CALC45mg
FrozenTiramisuTriflesAgoodtiramisustartswithastrongcoffeeflavor.Here,wehavetwojoltstoperkuptheflavor—fromtheliqueurandicecream.Servethisquickversionofthefamedcoffeepick-me-uprightaway,orfreezeitforlater.Iffrozen,letthedessertsstand10minutesbeforeserving.Prep:11minutes
2tablespoonsKahlúa(coffee-flavoredliqueur)
2tablespoonswater
16cakelikeladyfingers1/3cup(3ounces)1/3-less-fatcreamcheese,softened
2tablespoonspowderedsugar
1teaspoonvanillaextract
2cupsfrozenfat-freewhippedtopping,thawed
11/2cupscoffeelighticecream,softened(suchasEdy’s)
Bittersweetchocolateshavings(optional)
1.Combineliqueurand2tablespoonswaterinasmallbowl.Brushladyfingersevenlywithliqueurmixture.Setaside.
2.Placecreamcheeseandsugarinabowl;beatwithamixeratmediumspeeduntilblended.Beatinvanilla.Foldwhippedtoppingintocreamcheesemixture;setaside.
3.Place2ladyfingersineachof4bowls.Topeachservingwith3tablespoonsicecreamand1/4cupcreamcheesemixture.Repeatlayersoncewithremainingladyfingers,ice
cream,andcreamcheesemixture.Sprinkleeachservingwithchocolateshavings,ifdesired.Serveimmediately,orfreezeuntilreadytoserve.Yield:4servings(servingsize:1trifle).CALORIES433;FAT13.8g(sat7.6g,mono4.2g,poly2g);PROTEIN10.8g;CARB62.2g;FIBER0.4g;CHOL224mg;IRON0.3mg;SODIUM160mg;CALC90mg
CandyBar–CaramelCheesecakeDessert10-minute
Cheesecakeinfiveminutes?Andonlyfiveingredients?Justscoopthissimplefree-formcheesecakeandcandymixtureintoyourfavoritelittledessertdishesforanindulgenttreat.Prep:5minutes
11/2cupsrefrigeratedready-to-eatcheesecakefilling
4(0.55-ounce)chocolate-coveredpeanutbuttercupcandies,chilledandchopped
1cupfrozenfat-freewhippedtopping,thawed
CaramelDrizzle1/3cupcoarselycrushedchocolateteddybear–shapedgrahamcookies(suchasTeddyGrahams,about30cookies)
1.Combinecheesecakefillingandchoppedcandies.Gentlyfoldinwhippedtopping.Spoonevenlyinto8smalldessertdishes.PrepareCaramelDrizzle.Topeachdessertwithabout1teaspoonCaramelDrizzle,andsprinklewithabout1tablespooncookiecrumbs.Yield:8servings(servingsize:1dessert).CALORIES246;FAT14.6g(sat7.7g,mono2.4g,poly3.7g);PROTEIN3.6g;CARB25g;FIBER0.6g;CHOL43mg;IRON0.3mg;SODIUM251mg;CALC70mg
CaramelDrizzlePrep:1minute•Cook:1minute1/3cupsugar-freecarameltopping(suchasSmucker’s)
1tablespooncreamypeanutbutter
1.Combinecaramelandpeanutbutterinasmallmicrowave-safebowl.MicrowaveatHIGH20to30secondsoruntilwarm.Stiruntilsmooth.Yield:8servings(servingsize:11/4teaspoons).
CALORIES42;FAT1g(sat0.2g,mono0.5g,poly0.3g);PROTEIN0.5g;CARB8.4g;FIBER0.1g;CHOL0mg;IRON0mg;SODIUM31mg;CALC1mg
ingredientspotlightReady-to-eatcheesecakefillingdoesn’trequiretimetoset.Useitforcheesecakes,puddings,orparfaits.It’sallpleasure,noguilt.
Peaches-n-CreamParfaits4-ingredient—10-minute
What’sbetterthaneatingajuicy,ripepeach?Peachesattheirpeakinaparfait,forstarters.Usetallstemmedglassestoshowcasethedeliciouslayeringofcreamyyogurtandfreshpeaches.Prep:10minutes1/2cupvanillafat-freeyogurt
1/2cuplightsourcream
4cupscoarselychoppedpeeledpeaches1/4cupfirmlypackedlightbrownsugar
Choppedfreshmint(optional)
1.Combineyogurtandsourcream.
2.Spoon1/2cuppeachesintoeachof4glasses;sprinklewith11/2teaspoonsbrownsugar,andtopwith2tablespoonsyogurtmixture.Repeatlayerswithremainingpeaches,brownsugar,andyogurtmixture.Sprinkleeachwithchoppedfreshmint,ifdesired.Yield:4servings(servingsize:1parfait).CALORIES181;FAT2.4g(sat1.5g,mono0.5g,poly0.3g);PROTEIN4.1g;CARB38.7g;FIBER2.5g;CHOL11mg;IRON0.7mg;SODIUM58mg;CALC78mg
Juicy,ripestrawberrieseasilysubforpeachesintheseparfaits.Iffreshstrawberriesaren’tinpeakseason,usefrozenones.
Affogato4-ingredient—10-minute
AffogatoisanItaliancoffee-flavoredbeverageordessert,usuallygelato,drownedinespresso.Thisisalightversionofthetraditionaltreat.Noespresso?Strongbrewedorinstantcoffeeworksfine.InItalian,affogatomeans“drowned.”Prep:3minutes
2cupsvanillafat-freeicecream
2cupsespresso,chilled1/4cupfrozenfat-freewhippedtopping,thawed
1teaspoonunsweetenedcocoa
1.Scoop1/2cupicecreamintoeachof4tallglasses.Pour1/2cupespressointoeachglass.Topeachwith1tablespoonwhippedtoppingandsprinkleeachwith1/4teaspooncocoa.Serveimmediately.Yield:4servings.CALORIES119;FAT0.3g(sat0.1g,mono0g,poly0.1g);PROTEIN3.1g;CARB26.1g;FIBER0.2g;CHOL0mg;IRON0.2mg;SODIUM64mg;CALC83mg
VanillaBean–CoconutPuddingTofutakesontheflavorofcoconutinthislusciousdessert.Startwithsilkytofuandcoconutmilkforalighttakeonpudding.Afragrantvanillabeanaddsdeepflavor.Besuretouseheart-wisecoconutmilk,ablendofcoconutandwater,andskiptheheart-stoppingcreamofcoconut.Prep:8minutes•Cook:2minutes•Other:8hoursand23minutes
1(12-ounce)packagesoftsilkentofu(suchasMori-Nu)
1cupcoconutmilk1/4cupsugar
1/8teaspoonsalt
1vanillabean,split1/4cupunsweetenedorganiccoconutflakes,toasted
1.Placetofuonseverallayersofpapertowels;topwithseveralmorelayersofpapertowels.Topwithacast-ironskilletorotherheavypan.Letstand20minutes.
2.Whiletofudrains,combinecoconutmilkandnext3ingredientsinasmallsaucepan;bringjusttoasimmerovermedium-highheat.Removepanfromheat,andletstand20minutes.Removeanddiscardvanillabean.
3.Placemilkmixtureandtofuinafoodprocessor;process2minutesoruntilmixtureissmooth,scrapingsidesofbowltwice.Spoonmixtureevenlyinto4(4-ounce)ramekinsordessertdishes.Coverandrefrigerate8hoursoruntilthoroughlychilled.
4.Sprinklepuddingsevenlywithtoastedcoconutjustbeforeserving.Yield:4servings
(servingsize:1puddingand1tablespooncoconut).CALORIES242;FAT17.9g(sat14.2g,mono1.4g,poly2.2g);PROTEIN5.5g;CARB17.4g;FIBER1.3g;CHOL0mg;IRON2.7mg;SODIUM82mg;CALC35mg
PuddingwithRoastedFruitCompoteandCinnamonTwistsYoucanpreparethepudding,fruitcompote,andtwistsahead.Storeremainingfivebiscuitsinazip-topplasticbag.Prep:6minutes•Cook:20minutes
RoastedFruitCompote
2tablespoonsbottledcinnamon-sugar
1(7.5-ounce)canrefrigeratedbuttermilkbiscuits(suchasPillsbury)
Butter-flavoredcookingspray
2(3.75-ounce)refrigeratedsugar-freevanillapuddingcups(suchasJell-O)1/4cupfat-freesourcream
1.PrepareRoastedFruitCompote.
2.Whilefruitroasts,placecinnamon-sugaronaplate.Rollout5biscuitsinto10-inch-longstrips.Coat1sideofeachstripwithcookingspray,andpressintocinnamon-sugar.Gentlytwisteachstrip,withcinnamon-sugartotheoutside,intoa6-inch-longbreadstickshape,andplaceonabakingsheetcoatedwithcookingspray.Storeremainingfivebiscuitsinazip-topbagforanotheruse.
3.Duringlast10minutesoffruitcompotecooktime,placetwistsinoven,andbakeat450°for10minutesoruntilbrowned.
4.Whiletwistsbake,combinepuddingandsourcreaminasmallbowl.Dividemixtureevenlyamong5dishes.Justbeforeserving,topeachpuddingwith1/2cupcompote.Servewithtwists.Yield:5servings(servingsize:about1/3cuppuddingmixture,1/2cupcompote,and1twist).
CALORIES275;FAT2.8g(sat0.8g,mono1.4g,poly0.5g);PROTEIN5.5g;CARB58.5g;FIBER4.1g;CHOL2mg;IRON1.7mg;SODIUM435mg;CALC81mg
RoastedFruitCompotePrep:6minutes•Cook:20minutes
11/4cupscoarselychoppedpeeledriperedpear(1pear)
8freshMissionfigs,halved
3apricots,quarteredandpitted
Cookingspray
2tablespoonsrieslingorotherslightlysweetwhitewine1/2(6-inch)vanillabean,split
1.Preheatovento450°.
2.Combinefruitsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for20minutesoruntilfruitistender,stirringonce.Gentlystirinwine;bakeanadditional5minutes.
3.Transferfruittoamediumbowl.Scrapeseedsfromvanillabean;gentlystirseedsintofruit.Servewarmorchilled.Yield:5servings(servingsize:1/2cup).
CALORIES94;FAT0.4g(sat0.1g,mono0.1g,poly0.1g);PROTEIN1g;CARB22.9g;FIBER3.8g;CHOL0mg;IRON0.4mg;SODIUM1mg;CALC34mg
ChocolateEspressoPannaCottaPannacottaisanItalianegglesscustardor“cookedcream.”Ahintofespressoenhancesthechocolateflavorinthesesilky-smooth,decadentdelights.Prep:6minutes•Cook:2minutes•Other:8hours
1envelopeunflavoredgelatin
2cups1%low-fatmilk,divided1/4cupsugar
6ouncesbittersweetchocolate,divided
2teaspoonsinstantespressogranules
5tablespoonsfrozenreduced-caloriewhippedtopping,thawed(optional)
1.Sprinklegelatinover1/2cupmilkinasmallsaucepan;letstand1to2minutes.Addsugartomilkmixture.Cook,stirringconstantly,overmediumheat2minutesoruntilgelatinandsugardissolve;removefromheat.Shave1ouncechocolate,andsetaside.Chop5ounceschocolate;stirchoppedchocolateandespressogranulesintomilkmixture,stirringuntilchocolatemelts.
2.Graduallystirinremaining11/2cupsmilk.Pour1/2cupespressomixtureintoeachof5(6-ounce)custardcups.Coverandchill8hours.
3.Tounmold,dipbottomsofcustardcupsinwarmwaterforabout20seconds.Placeasmalldessertplate,upsidedown,ontopofeachcustardcup;invertontoplates.Topeachwith1tablespoonwhippedtopping,ifdesired,andsprinkleevenlywith1ounceshavedchocolate.Yield:5servings(servingsize:1pannacottaandabout1teaspoonshavedchocolate).CALORIES315;FAT15.6g(sat7.9g,mono6.7g,poly0.9g);PROTEIN7g;CARB47.1g;FIBER2.4g;CHOL4mg;
PricklyPear–MangoSundaes4-ingredient
Pricklypeariscloseinflavortokiwifruit,strawberries,watermelon,honeydew,figs,banana,andcitrusfruits.And,ifthat’snotenough,itboastsabrightcrimsoncolor.Substituteraspberrysorbetifpricklypearisn’tavailable.Prep:9minutes•Cook:8minutes•Other:5minutes
4SugaryLimeTortillaBowls
2cupspricklypearsorbet(suchasCiaoBella)
1cupchoppedfreshmango(about1mango)
Frozenreduced-caloriewhippedtopping,thawed(optional)
Mintsprigs(optional)
1.PrepareSugaryLimeTortillaBowls.
2.Scoop1/2cupsorbetintoeachtortillabowl.Topwith1/4cupmango.Garnishwithwhippedtoppingandmintsprigs,ifdesired.Yield:4servings(servingsize:1sundae).CALORIES242;FAT1.3g(sat0g,mono0.9g,poly0.3g);PROTEIN3.2g;CARB54.9g;FIBER3.7g;CHOL0mg;IRON1.7mg;SODIUM213mg;CALC74mg
SugaryLimeTortillaBowlsPrep:4minutes•Cook:8minutes•Other:5minutes
4(61/2-inch)flourtortillas
Butter-flavoredcookingspray
2tablespoonsturbinadosugar
1teaspooncrystallizedlime(suchasTrueLime,5packets)
1.Preheatovento450°.
2.Fit1tortillaineachof4(10-ounce)custardcupscoatedwithcookingspray.Coattortillaswithcookingspray,andsprinklewithsugarandlime.
3.Bakeat450°for8to10minutesoruntilbrownedandcrisp.Letcoolincups5minutesoruntiltortillasretaintheirshape.Yield:4servings(servingsize:1tortillabowl).CALORIES115;FAT1.2g(sat0g,mono0.9g,poly0.3g);PROTEIN2g;CARB22.9g;FIBER2g;CHOL0mg;IRON1.3mg;SODIUM212mg;CALC70mg
fixitfasterAmangotakessomeskilltopeelandchop.Ifyou’reshortontimeorwouldratherpracticeyourknifeskillslater,usejarredmangoslices.
StrawberrieswithFreshMango-MintSauce4-ingredient
Strawberriesandmangobringahappyendingtomealtime.Mintfreshensandenhancesthefruitysaucethattopstheicecreammounds.Prep:11minutes•Cook:5minutes
FreshMango-MintSauce
2cupsslicedstrawberries
11/3cupsvanillalow-faticecream
8teaspoonschoppedtoastedpistachios
1.PrepareFreshMango-MintSauce.
2.Spoon1/2cupstrawberriesintoeachof4dessertdishes;topeachwith1/3cupicecream,1/4cupFreshMango-MintSauce,and2teaspoonspistachios.Yield:4servings.
CALORIES186;FAT4.9g(sat1.7g,mono2.1g,poly1g);PROTEIN4g;CARB34.3g;FIBER3.2g;CHOL12mg;IRON0.7mg;SODIUM34mg;CALC96mg
FreshMango-MintSaucePrep:6minutes
1cupchoppedpeeledmango(1mediummango)
2tablespoonsagavenectar
2tablespoonschoppedfreshmintleaves
1.Placemangoandnectarinafoodprocessor;processuntilsmooth.Stirinmint.Yield:4
servings(servingsize:1/4cup).
CALORIES57;FAT0.1g(sat0g,mono0.1g,poly0g);PROTEIN0.2g;CARB15.1g;FIBER0.8g;CHOL0mg;IRON0.1mg;SODIUM1mg;CALC6mg
Pistachioshaveadelicateflavor.Substitutemacadamianutsforaheartier,buttery-richflavor.Becausemacadamianutscontainmorefatthanpistachios,usehalfasmuchperserving.
Chocolate-HazelnutPaniniSundaes4-ingredient—10-minute
ThesepetiteItaliandessertsandwichesmakeadeliciousclosingstatement.Servethemhotoffthepressdrizzledwithchocolate-hazelnutspread.Theywonoverourtastepanelandreceivedthehighestrating.Prep:2minutes•Cook:2minutes
4(5/8-ounce)slicesverythinwhitebread(suchasPepperidgeFarm)
1/4cupchocolate-hazelnutspread(suchasNutella),divided
1tablespoonchoppedtoastedhazelnuts
Butter-flavoredcookingspray
1cupvanillalighticecream(suchasEdy’s)
2teaspoonschoppedtoastedhazelnuts(optional)
1.Preheatpaninigrill.
2.Trimcrustsfrombreadslices.Spread2tablespoonschocolate-hazelnutspreadevenlyover2breadslices.Sprinkleevenlywithnuts.Topwithremaining2breadslices.Coatbothsidesofsandwicheswithcookingspray.Placesandwichesonpaninigrill;cook11/2minutesoruntilgolden.Cuteachsandwichdiagonallyinhalf.
3.Place1paninitriangleoneachof4smalldessertplates.Topeachtrianglewith1/4cupicecream.
4.Place2tablespoonschocolate-hazelnutspreadinamicrowave-safebowl.MicrowaveatHIGH25secondsoruntilwarm;drizzle11/2teaspoonsovereachscoopoficecream.
Garnishwith1/2teaspoonhazelnuts,ifdesired.Serveimmediately.Yield:4servings(servingsize:1sundae).CALORIES198;FAT8.9g(sat2.8g,mono4.3g,poly1.7g);PROTEIN4.6g;CARB26.8g;FIBER1g;CHOL10mg;IRON0.8mg;SODIUM113mg;CALC65mg
Apple-GranolaCrispSweet-tartGrannySmithapplesholdupwellwhenheatedandkeeptheirshapeinthiswarmandcomfortingapplecrisp.Ifyoupreferasweeterapple,tryGoldenDelicious,RomeBeauty,orYork.Prep:8minutes•Cook:7minutes
4cupsslicedGrannySmithapple(about3largeapples)
1tablespoonbrownsugar
1tablespooncornstarch
1tablespoonlemonjuice1/2teaspoonvanillaextract
Butter-flavoredcookingspray
11/4cupslow-fatgranolawithraisins
1cupvanillalighticecream
1.Combinefirst5ingredientsinalargebowl;tosswell.Spoonmixtureintoan11x7–inchbakingdishcoatedwithcookingspray.Coverwithheavy-dutyplasticwrap;microwaveatHIGH5minutesoruntilappleistender;stirafter3minutes.
2.Stirapplemixture,andtopapplemixturewithgranola.Coatgenerouslywithcookingspray.Microwave,uncovered,atHIGH2minutes.Servewithicecream.Yield:4servings(servingsize:1cupapplemixtureand1/4cupicecream).
CALORIES247;FAT3.6g(sat0.3g,mono1.1g,poly0.6g);PROTEIN4.4g;CARB51.9g;FIBER3.4g;CHOL10mg;IRON1mg;SODIUM99mg;CALC80mg
fixitfasterOne(16-ounce)packageofpreslicedapplesmakesthisapplecrisprecipeevenquicker.You’llfindalready-slicedapplesprepackagedintheproducedepartmentofyoursupermarket.
FreshStrawberryTart4-ingredient
ThiseleganttartcouldbethestarinaFrenchpastryshop’sdessertcase.Itcombinesacreamy,citrusycustardcrownedwithjuicyberries,allatopaflakycrust.Prep:13minutes•Cook:21minutes•Other:25minutes1/2(14.1-ounce)packagerefrigeratedpiedough(suchasPillsbury)
LemonCustard
6cupshulledsmallstrawberries
2tablespoonsredraspberryjelly
1.Preheatovento450°.
2.Rollpiedoughintoa12-inchcircle.Fitdoughintoa10-inchroundremovable-bottomtartpan,andpiercedoughwithafork;bakeat450°for10minutesoruntilgolden.Coolcompletelyonawirerack.
3.Whilecrustbakes,prepareLemonCustard.
4.Spreadcustardintobottomofpreparedcrust.Arrangestrawberries,hulledsidesdown,overcustard.
5.Placejellyinasmallmicrowave-safebowl.MicrowaveatHIGH30secondsoruntilmelted.Gentlybrushjellyoverstrawberries.Chilltartuntilreadytoserve.Yield:8servings(servingsize:1wedge).CALORIES227;FAT7.9g(sat2.9g,mono3.6g,poly1.3g);PROTEIN3.1g;CARB36.6g;FIBER2.4g;CHOL30mg;IRON0.6mg;SODIUM128mg;CALC78mg
LemonCustardPrep:2minutes•Cook:9minutes•Other:5minutes
11/2cups1%low-fatmilk,divided
1/3cupsugar
2tablespoonscornstarch
1largeeggyolk
2teaspoonsgratedlemonrind
1.Bring11/4cupsmilktoaboilinamediumsaucepanovermediumheat,stirringfrequently.Removepanfromheat.
2.Whilemilkcomestoaboil,combinesugarandcornstarchinamediumbowl.Addremaining1/4cupmilkandeggyolktocornstarchmixture,stirringwithawhiskuntilsmooth.
3.Graduallystirhalfofhotmilkintoeggyolkmixture,stirringconstantlywithawhisk.Stireggyolkmixtureintoremaininghotmilkinpan;cook,stirringconstantlywithawhisk,overmedium-highheat3minutesoruntilthick.Stirinlemonrind.Spooncustardintoanothermediumbowl.Placebowlinalargerbowlfilledwithicewater.Cool5minutesoruntilthoroughlychilled,stirringfrequently.Yield:8servings(servingsize:about3tablespoons).CALORIES66;FAT1g(sat0.5g,mono0.4g,poly0.1g);PROTEIN1.9g;CARB12.5g;FIBER0.1g;CHOL27mg;IRON0.1mg;SODIUM24mg;CALC60mg
SeasonalProduceGuide
Whenyouusefreshfruitsandvegetablesinyourrecipes,youdon’thavetodomuchtomakethemtastegood.Sometimesjustpullingthemoutofyourmarketbasketandrinsingthemisallyouneedtodo.Fromsummer’sgarden-freshcorntowinter’sjuicycitrusfruits,thereareplentyofcolorful,delightful,and,aboveall,deliciousitemstochoosefromthroughouttheyear.Choosingtheseason’sbestfoodsfortasteandfreshnessisreasonenoughtocookseasonally.Buthere’sanother:Fresh,in-seasonproducemaximizesnutrientsandaddsvarietytoyourmeals,too.TakevitaminC–packedstrawberries,forinstance.They’reinseason—andmostnutritious—inspringtime.They’reanexcellentsourceofpotassiumandfiber,andtheyalsoofferfolate,aBvitaminknownforitsroleinreducingtheriskofbirthdefects.Anddon’tforgetaboutautumn’sfamedcrisp,crunchyapples.They’reagoodsourceoffiber,whichhelpslowercholesterolandcontrolbloodsugar.
Cookingwithin-seasonfruitsandvegetablescanalsosaveyoumoney.Out-of-seasonproduceiscostlyandgenerallylacksflavor.Ourrecommendationistoskipitandchoosefruitsandvegetablesthatareinseason.Whenproduceisatitspeak,there’sanabundanceofit—andyoucanfinditatabargain.Inthesummer,enjoytomatoes,cucumbers,freshherbs,bellpeppers,andmore.Duringautumnandwinter,looktowintersquashes;dark,leafygreens;citrusfruits;andsweetpotatoes.Andinspring,tryberries,asparagus,artichokes,andfreshpeas.
LetCookingLightbeyourguidetoexploringandenjoyingnewvarietiesandflavorsoffreshproduceallyearlong.
SpringWhethershoppingatyourlocalfarmers’marketortheproducesectionofyourfavoritesupermarket,takeadvantageofthebountyofspringwiththefreshflavorsofquintessentialfavoritessuchasasparagus,greenpeas,springonions,strawberries,andmore.
FruitsBananas
Bloodoranges
Coconuts
Grapefruit
Kiwifruit
Lemons
Limes
Mangoes
Naveloranges
Papayas
Passionfruit
Pineapples
Strawberries
Tangerines
Valenciaoranges
VegetablesArtichokes
Arugula
Asparagus
Avocados
Babyleeks
Beets
Belgianendive
Broccoli
Cauliflower
Dandeliongreens
Favabeans
Greenonions
Greenpeas
Kale
Lettuce
Mushrooms
Radishes
Redpotatoes
Rhubarb
Snapbeans
Snowpeas
Spinach
Sugarsnappeas
Sweetonions
Swisschard
HerbsChives
Dill
Garlicchives
Lemongrass
Mint
Parsley
Thyme
SummerUnlikeanyotherseason,summerismarkedbythearrivaloffreshcorn,juicypeaches,vine-ripenedtomatoes,andsweetwatermelons.It’ssoeasy,enjoyable,andaffordabletoindulgeyourcravingsforfreshfruitsandvegetablesthistimeofyear.
FruitsBlackberries
Blueberries
Boysenberries
Cantaloupes
Casabamelons
Cherries
Crenshawmelons
Grapes
Guava
Honeydewmelons
Mangoes
Nectarines
Papayas
Peaches
Plums
Raspberries
Strawberries
Watermelons
VegetablesAvocados
Beets
Bellpeppers
Cabbage
Carrots
Celery
Chilepeppers
Collards
Corn
Cucumbers
Eggplant
Greenbeans
Jicama
Limabeans
Okra
Pattypansquash
Peas
Radicchio
Radishes
Summersquash
Tomatoes
Zucchini
HerbsBasil
Bayleaves
Borage
Chives
Cilantro
Dill
Lavender
Lemonverbena
Marjoram
Mint
Oregano
Rosemary
Sage
Summersavory
Tarragon
Thyme
AutumnAutumn’sbumpercropoffruitsandvegetablesoffersarangeofintenseflavorsandsubstantialtextures.Groceriesandfarmers’marketsarefullofapples,figs,pears,pumpkins,sweetpotatoes,andwintersquash.
FruitsApples
Cranberries
Figs
Grapes
Pears
Persimmons
Pomegranates
Quinces
VegetablesBelgianendive
Bellpeppers
Broccoli
Brusselssprouts
Cabbage
Cauliflower
Eggplant
Escarole
Fennel
Frisée
Leeks
Mushrooms
Parsnips
Pumpkins
Redpotatoes
Rutabagas
Shallots
Sweetpotatoes
Wintersquash
Yukongoldpotatoes
HerbsBasil
Bayleaves
Parsley
Rosemary
Sage
Tarragon
Thyme
WinterLettherecipesofwinterwarmyouwithhardyrootvegetables,tangycranberries,robustgreens,andcitrusfruits.
FruitsApples
Bloodoranges
Cranberries
Grapefruit
Kiwifruit
Kumquats
Lemons
Limes
Mandarinoranges
Naveloranges
Pears
Persimmons
Pomegranates
Pomelos
Satsumaoranges
Tangelos
Tangerines
Quinces
VegetablesBabyturnips
Beets
Belgianendive
Brusselssprouts
Celeriac(celeryroot)
Chilepeppers
Cipollinionions
Driedbeans
Escarole
Fennel
Frisée
Jerusalemartichokes
Kale
Leeks
Mushrooms
Onions
Parsnips
Potatoes
Rutabagas
Sweetpotatoes
Swisschard
Turnips
Watercress
Wintersquash
HerbsBayleaves
Chives
Parsley
Peppermint
Rosemary
Sage
Thyme
Time-SavingTools&GadgetsHerearesometoolsandgadgetsourTestKitchenscrewandeditorsrecommendforgettingdinneronthetablesuperfast.Armedwiththesehandyequipmentmust-haves,youcancutdownonyourtimeinthekitchenandactuallyspendmoretimewiththeonesyoulove.Blender
Ablenderisanecessitywhenmakingquickfrozenbeverages,sensationalsmoothies,andslushydrinks.Ifyoumakefrozenbeveragesoften,chooseablenderwithanice-crushingmode.
Chef’sKnife
Thechef’sknifeistheworkhorseoftheCookingLightTestKitchens.It’sidealforchoppingherbs,onions,garlic,fruits,andvegetables,andforcuttingbonelessmeats,
slicinganddicing,andgeneralcuttingtasks.
CitrusPress
Forthebestflavor,freshcitrusjuicecan’tbebeat.Acitruspressisaquickandeasywaytogetalotofjuicefromyourfruit.Togetthemostjuice,bringyourfruittoroomtemperaturebeforepressingit.
FoodProcessor
Afoodprocessorisahandypieceofequipmentthatcansavetime.Usetheshredderbladetoquicklyshredvegetablessuchaspotatoesandcarrots.
GarlicPress
Agarlicpressisarealtimesaver.Itcrushesgarlicrightintoyourpanorbowl.Youdon’tevenhavetopeeltheclove.
Graters
Graters,whetherhandheldorbox,arekitchentoolsthatspeeduppreparationtime.Usethesmallerholesforgratinghardcheeseorchocolate.Foringredientssuchascheddarcheeseorcarrots,thelargestholesworkbest.
GrillPan
Agrillpanisagoodalternativetoagasorcharcoalgrill.Meatandfishturnoutjuicy,withnoneedforaddedfat,andyousavetimebynothavingtoheatupatraditionalgrill.
KitchenShears
Keepkitchenshearsonhandtomincesmallamountsofherbs,chopcannedtomatoes,trimfatfrommeatandskinfrompoultry,andmakeslitsinbreaddough.
Microplane®Grater
Whenitcomestofinelygratingfoods,nothingworksbetterorfasterthanaMicroplanegrater.Itworksgreatoneverythingfromhardcheeseandcitrusfruitstochocolate.
MeasuringCupsandSpoons
Whileeverykitchenneedsthesetools,werecommendatleasttwosetsofeachinavarietyofsizes.Withmultiples,you’llsavetimebynothavingtorinseinthemiddleofarecipe.
PaniniPress
Apaninipressisgreatformakinghotsandwichesquickly.Youcanfindoneatmostkitchenstores.
Peeler
Apeelerremovestheskinfromvegetablesandfruits,aswellasthegnarledrootsoffreshginger.Selectonewithacomfortablegripandaneyertoremovepotatoeyesandotherblemishes.ItalsomakesquickworkofshavingParmesancheeseandcurlingchocolate.
Peppermill
Giveyourfoodabitofpungentflavorwithaquickturnofapeppermillforasprinkleofcrackedorfreshlygroundblackpepper.It’sagotta-havekitchengadgetforquickcooking.
Pitter
Aneasy-to-usepitteristheperfecttooltoeasilyremoveoliveandcherrypits.
PizzaCutter
Everyoneneedsapizzacutterforcuttingpizza.Butitalsoworksgreatforcuttingtoast,focaccia,andevenpancakesorwaffles.
VegetableSteamer
Steamingvegetableshelpsthemretaintheirwater-solublevitamins.It’saquickandeasyprocess,especiallywhenyouuseacollapsiblemetalvegetablesteamer.Usingthistoolwillassistyouingettingvegetablesidesonyourtableinaflash.
NutritionalAnalysisHowtoUseItandWhy
GlanceattheendofanyCookingLightrecipe,andyou’llseehowcommittedwearetohelpingyoumakethebestoftoday’slightcooking.Withchefs,registereddietitians,homeeconomists,andacomputersystemthatanalyzeseveryingredientweuse,CookingLightgivesyouauthoritativedietarydetaillikenoothermagazine.Wegotosuchlengthssoyoucanseehowourrecipesfitintoyourhealthfuleatingplan.Ifyou’retryingtoloseweight,thecalorieandfatfigureswillprobablyhelpmost.Butifyou’rekeepingacloseeyeonthesodium,cholesterol,andsaturatedfatinyourdiet,weprovidethosenumbers,too.Andbecausemanywomendon’tgetenoughironorcalcium,wecanhelpthere,aswell.Finally,there’safiberanalysisforthoseofuswhodon’tgetenoughroughage.
Here’sahelpfulguidetoputournutritionalanalysisnumbersintoperspective.Remember,onesizedoesn’tfitall,sotakeyourlifestyle,age,andcircumstancesintoconsiderationwhendeterminingyournutritionneeds.Forexample,pregnantorbreast-feedingwomenneedmoreprotein,calories,andcalcium.Andwomenolderthan50need1,200mgofcalciumdaily,200mgmorethantheamountrecommendedforyoungerwomen.
InOurNutritionalAnalysis,WeUseTheseAbbreviations:sat saturatedfat
monomonounsaturatedfatpoly polyunsaturatedfat
CARB carbohydratesCHOL cholesterolCALC calcium
g grammgmilligram
DailyNutritionGuide
WomenAges25to50
WomenOver50
MenOver24
Calories 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.
©2011byTimeHomeEntertainment,Inc.
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ISBN-13:978-0-84874-940-8
LibraryofCongressControlNumber:2010933262
PrintedintheUnitedStatesofAmerica
FirstPrinting2011
Besuretocheckwithyourhealth-careproviderbeforemakinganychangesinyourdiet.
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Cover:Apricot-GlazedGrilledChickenThighs,page292
Frontflap:Chili-LimeFlankSteak,page228
Backcover:CoconutCornChowderwithChicken,page48;BeefandBokChoyStir-Fry,page227;MahimahiwithGrilledPineapple,page183