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CookingLight

FreshFoodSuperfast

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


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.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


2.Placetomatoandoniononalargerimmedbakingsheet;drizzlewithoil,andsprinklewithpepperandsalt.Bakeat475°for18minutesoruntilcharred(donotstir).

3.TransferroastedvegetablesandanyaccumulatedjuicestoaDutchoven.Processmixturewithahand-heldblender(immersionblender)untilalmostsmooth.Stirinbasilandtomato-herbsoup.Coverandcookovermedium-highheat5minutesoruntilthoroughlyheated.Topeachservingwith1tablespooncheese.Yield:4servings(serving

size:11/2cupssoupand1tablespooncheese).


servewith

Fontina-PestoToastsPrep:3minutes•Cook:6minutes

12(1/4-inch-thick)slicesFrenchbreadbaguette

Oliveoil–flavoredcookingspray

3tablespoonscommercialreduced-fatpestowithbasil(suchasBuitoni)1/2cup(2ounces)shreddedfontinacheese


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


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


1tablespooncurrypowder

1tablespoonlemongrasspaste(suchasGourmetGarden)

1(16-ounce)bagfrozenbroccolistir-fry(suchasBirdsEye)

11/2cupsorganicvegetablebroth

1/4teaspoonsalt


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).


servewith

ChickpeaSaladPrep:6minutes1/3cupplainfat-freeyogurt

2teaspoonschoppedfreshmint

2teaspoonschoppedfreshcilantro

2teaspoonsfreshlemonjuice

1teaspoonextra-virginoliveoil1/4teaspoonsalt


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)


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)


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.Heatalargenonstickskilletovermedium-highheat.Heavilycoatpanwithcookingspray.Addbroccoliandcelerymix;sauté5minutesoruntiltender.Addbaconbits,crushedredpepper,andgarlic;sauté1minute.Yield:6servings(servingsize:2/3cup).


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).


SeasoningBlendPrep:2minutes

1(8-ounce)containerrefrigeratedprechoppedonion

11/2tablespoonsmincedgarlic

1teaspoondriedItalianseasoning1/2teaspoonblackpepper

1/4teaspoonsalt

1.Combineallingredientsinasmallbowl.Yield:13/4cups(servingsize:about1/4cup).


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


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


3tablespoonswater

1tablespoontomatopaste3/4cupdarkbeer

1/2cupfat-free,lower-sodiumbeefbroth

1/4teaspoonsalt


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


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(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).


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


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


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


1/4cupchoppedgreenonionsorchoppedfreshcilantro(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).


servewith

MiniCarrotQuichesPrep:4minutes•Cook:15minutes•Other:3minutes

8wontonwrappers

Cookingspray

1largeegg1/4teaspoonsalt

1/4teaspoongroundginger

1/2cupshreddedcarrot

1tablespoonevaporatedfat-freemilk


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.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)


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



2cupsheirloommulticoloredcherrytomatoes


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).


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


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).


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


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



1cupshreddedcarrot1/4cupshreddedradishes


1.Combinefirst6ingredientsinamediumbowl.Addcarrot,radishes,andcilantro;tosstocoat.Coverandchilluntilreadytoserve.Yield:1cup(servingsize:1/4cup).


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


1tablespoonlemonjuice1/8teaspoonsalt


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



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


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


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).


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(1.8-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)


1tablespoongratedParmesancheese

1teaspoonfreshlygroundmixedpeppercorns


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).


fixitfasterShave5minutesoffyourpreptimesimplybyspreadingthesandwichthinswith2tablespoonsoflightmayonnaise.

LemongrassChickenLettuceWrapsWhatgivesthiswrapitscharmisthefactthatit’sasandwichandasaladrolledupintoaconvenient,hand-heldpackage.Ifyouwanttomakealunch-boxversion,packthelettuce,peanuts,andcilantroseparatefromthefillingandassembleatlunchtime.Prep:9minutes


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)


2teaspoonscanolaoil

2teaspoonsfishsauce

1teaspoonlower-sodiumsoysauce


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


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


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


1tablespoonfinelychoppedgreenonions

1teaspoonsmokedpaprika

1/2teaspoongratedlemonrind

1garlicclove,minced

1.Combineallingredientsinasmallbowl,stirringwithawhisk.Coverandchilluntilreadytoserve.Yield:1/4cup(servingsize:2teaspoons).


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


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


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).


servewith

Garlic-PepperToastsPrep:1minute•Cook:5minutes

1largegarlicclove,halved

4(1-ounce)slicesciabattabread

Oliveoil–flavoredcookingspray1/4teaspooncrushedredpepper


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


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


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).


Cucumber-ThymeRelishPrep:4minutes

11/2tablespoonsfreshlemonjuice

1tablespoonextra-virginoliveoil1/2cupchoppedEnglishcucumber

2tablespoonsfinelychoppedredonion

1tablespoonfreshthymeleaves1/4teaspoonsalt


1.Combinelemonjuiceandoliveoilinamediumbowl,stirringwithawhisk.Stirincucumberandremainingingredients.Yield:2/3cup(servingsize:about3tablespoons).


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.Combinefirst5ingredientsinabowl;tossgently.Drizzlewithvinaigrette;toss.Sprinklewithmintleavesandpepper;tosswell.Serveimmediately.Yield:6servings(servingsize:11/2cups).


servewith

SaltandPepperTomatoesPrep:3minutes

2medium-sizedredtomatoes,eachcutinto5slices(about3/4pound)

2medium-sizedyellowtomatoes,eachcutinto4slices(about9ounces)1/4cup(1ounce)crumbledreduced-fatfetacheese


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


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




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



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


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).


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


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.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan,reserving11/2teaspoonsdrippingsinpan;crumbleandsetbaconaside.Addoniontodrippingsinpan;sauté11/2minutes.Removefromheat;stirinvinegarandremainingingredients.Yield:6servings(servingsize:about11/2tablespoons).


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).


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).


Curry-YogurtDressingPrep:4minutes3/4cupvanillafat-freeGreekyogurt


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


1tablespoonwater

11/2teaspoonsDijonmustard


2cupsskinless,bonelessrotisseriechickenbreast,pulled

1.Combinefirst5ingredientsinabowl;addchickenandtoss.Yield:2cups(servingsize:1/2cup).


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.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


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


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).


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


5tablespoonschoppedpecans(optional)1/4cupfat-freeraspberryvinaigrette(suchasMapleGroveFarmsofVermont)

1.Dividelettuceevenlyamong5plates.Topevenlywithturkeyandnext4ingredients.Sprinklewithpecans,ifdesired.Drizzlesaladsevenlywithvinaigrette.Yield:5servings(servingsize:about21/4cups).


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


1/2cupchoppedwalnuts,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


Cookingspray1/4cupfreshparsleyleaves


2.Combinefirst4ingredientsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for26minutesoruntiltender,stirringonce.Tosswithparsleyjustbeforeserving.Yield:6servings(servingsize:1/2cup).


ingredientspotlight

Arborioriceisashort-grainedwhitericeusedinmakingrisotto,thecreamylong-stirredspecialtyofnorthernItaly.Theliquidusedtomakerisottoiskeytoitstaste,sobuythebestchickenorvegetablebrothorstock.

GrilledEggplantwithFetaandGreekCouscousEggplanttakesaMediterraneanturnwhenwarmoffthegrillandtoppedwithmeltedfetaandGreekCouscous.Eggplant’smildflavormakesittheperfectfoilforassertiveflavorslikebrinyfetacheeseandtangykalamataolives.Prep:2minutes•Cook:14minutes

2smalleggplants(about1poundeach),eachcutinto4lengthwiseslices


1tablespoonchoppedfreshoregano1/4teaspoonsalt


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).


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)


1(15-ounce)canvegetarianchiliwithbeans(suchasHormel)

1cup(4ounces)reduced-fatshreddedsharpcheddarcheese1/4cupslicedgreenonions


2.Arrangefriesonalargerimmedbakingsheet.Coatfrieswithcookingspray.Bakeat450°for18to22minutesoruntilcrisp.

3.Whilefriesbake,cookchiliinasmallsaucepanovermediumheat3minutesoruntilthoroughlyheated.

4.Transferfriestoaservingplatter.Spoonchilioverfries;sprinklewithcheeseandgreenonions.Servehot.Yield:6servings(servingsize:1/6chili-cheesefries).


servewith

MiniStrawberryMilkShakes

Prep:5minutes

21/2cupsvanillalow-faticecream(suchasEdy’s)

2cupsslicedstrawberries1/2cup1%low-fatmilk

1/2teaspoonvanillaextract

1.Placeallingredientsinablender;processjustuntilsmooth.Yield:6servings(servingsize:about2/3cup).


Succotash-StuffedTomatoes4-ingredient

Keepyoureyesontheprizedsummerstaplesofjust-pickedcorn,plumpbeans,andjuicyripetomatoes.Ifthey’renotinseason,substitutefrozencorn,frozenlimas,andcannedtomatoes.Prep:10minutes•Cook:21minutes

SummerSuccotash

4(8-ounce)tomatoes1/4teaspoonsalt


2(1-ounce)slicessourdoughbread,torn1/4cup(1ounce)gratedfreshParmigiano-Reggianocheese

1teaspoonoliveoil


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



11/2cupsfrozenbabylimabeans

11/2cupsfrozenbabygoldandwhitewhole-kernelcorn(suchasBirdsEye)

3/4cuporganicvegetablebroth

1/4teaspoonsalt


1/4cupchoppedfreshbasil

1.Meltbutterinalargenonstickskilletovermediumheat.Addonionandgarlic;cook3minutesoruntiltender,stirringoften.Stirinlimabeansandnext4ingredients.Cover,bringtoaboil,andcook3minutes.Uncoverandcook3minutesoruntilvegetablesaretenderandliquidalmostevaporates,stirringoften.Stirinbasil.Yield:4servings(servingsize:3/4cup).


SpicyVegetableBurritosWarning:Smoky-sweetchipotlepepperspackplentyofheat.Ifyoupreferatamertaste,justusethesaucefromthechipotlepeppers.Prep:4minutes•Cook:8minutes1/2(8.8-ounce)packageprecookedbrownrice(suchasMinuteReadytoServe)

2teaspoonscanolaoil

2cupsfrozencorn,blackbean,andbellpeppermix(suchasPictsweet)

2garliccloves,minced1/4cuporganicvegetablebroth

1tablespoonchoppedchipotlepepperscannedinadobosauce


4(8-inch)96%fat-freewhole-wheattortillas(suchasMission),warmed1/2cupreduced-fatsourcream

Reduced-fatshreddedsharpcheddarcheese,freshsalsa,choppedfreshcilantro(optional)


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


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


1cup(1/2-inch)chunksmango(1mango)

1/3cupfreshorangejuice

1/2teaspoongroundallspice


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;


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).


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


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


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)



2.PrepareTomatoTopping.

3.Placepotatoesinamicrowave-safebowl.Coverwithplasticwrap;vent.MicrowaveatHIGH3minutesoruntilthoroughlyheated,stirringafter11/2minutes.Stiringarlicandpepper.

4.Whilepotatoescook,coatcrustwithcookingspray.Spreadpotatomixtureontocrusttowithin1inchofedge.SprinkleTomatoToppingoverpizza.

5.Bakepizzaat450°,directlyonovenrack,for8minutesoruntilcrustisbrowned.Yield:4servings(servingsize:2slices).


TomatoToppingPrep:1minute•Cook:15minutes

2cupsgrapetomatoes




1tablespoonchoppedfreshrosemary


2.Spreadtomatoesonarimmedbakingsheet;drizzlewithoil.Sprinklewithsaltandpeppers;tossgently.

3.Bakeat450°for15minutes(donotstir).Sprinklewithrosemary.Yield:4servings(servingsize:about1/2cup).


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


2.Heatoilinalargenonstickskilletovermedium-highheat.Addmushrooms;cook7minutesoruntillightlybrowned,stirringonce.

3.Whilemushroomscook,placenaanonalargebakingsheetcoatedwithcookingspray.Spread2tablespoonspestoovereachnaan,spreadingtowithin1/2inchofedges.Sprinklemushroomsevenlyovereach;topwithgoatcheese.

4.Bakeat450°for10minutesoruntilcheesesoftens.Cuteachpizzainhalf.Yield:4servings(servingsize:1/2pizza).


servewith

ButterLettuce–OrangeSaladwithSweetandSourDressingPrep:5minutes

1largenavelorange

3tablespoonswhitewinevinegar

1tablespoonoliveoil

1tablespoonhoney1/4teaspoonsalt


1(6.5-ounce)packagesweetbutterlettuceblendsaladgreens(suchasFreshExpress)1/4cupfreshmintleaves,torn

1.Peelandsectionorangeoveralargebowl,squeezingmembranestoextractjuiceandplacingsectionsinaseparatebowl.Addvinegarandnext4ingredientstoorangejuice,stirringwithawhisk.Addorangesections,lettuce,andmint;tossgently.Serveimmediately.Yield:4servings(servingsize:11/4cups).


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


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(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


1(11-ounce)canrefrigeratedthinpizzacrustdough

11/2tablespoonspreparedmustard

5(2/3-ounce)reduced-fatprovolonecheeseslices


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


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


2tablespoonsgratedfreshParmesancheese


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.


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)



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;


servewith

BlueberryCitrusSaladPrep:5minutes•Other:30minutes

3naveloranges

2tablespoonschoppedfreshmint

2tablespoonshoney

2cupsblueberries

1.Peelandsectionorangesoverabowl;squeezemembranestoextractjuice.Stirinmintandhoney.Addblueberries,andtossgently.Coverandchill30minutes.Yield:4servings(servingsize:about2/3cup).


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)


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;


servewith

JalapeñoBlackBeansandCornPrep:2minutes•Cook:8minutes

1(15-ounce)canno-salt-addedblackbeans,drained

1(11-ounce)canwhole-kernelcorn,drained1/4cupsliceddrainedpickledjalapeños



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)


21/2cupsevaporatedfat-freemilk

1cup(4ounces)shreddedfontinacheese1/4teaspoonsalt


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


2garliccloves,thinlysliced

Cookingspray

2tablespoonsdrysherry

2teaspoonschoppedfreshoregano


2.Combinefirst5ingredientsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for15to20minutesoruntilbrowned.Stirinsherryandoregano.Yield:6servings(servingsize:about1/2cup).


PappardellewithRoastedZucchini,Mascarpone,andPineNutsThecreamy,rich-tastingmascarponesauceswirledintopappardelleribbonsandthentoppedwithcrunchypinenutsmakesadeliciousplayontextures.It’sacompany-worthydish.Prep:19minutes•Cook:15minutes

8smallzucchini,halvedlengthwiseandsliced(2pounds)


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).


servewith

MarinatedHeartsofPalmSaladPrep:5minutes

1cuphalvedgrapetomatoes1/4cupverticallyslicedredonion

1/4cuplightbalsamicandbasilvinaigrette(suchasWish-Bone)

1(15-ounce)canheartsofpalm,drainedandslicedinto1/2-inchrounds


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)



4largegarliccloves,chopped

FreshTomatoSaucewithPenne

ShreddedfreshParmesancheese(optional)


2.Combinefirst7ingredientsinalargeroastingpan.Bakeat450°for15minutes;stirgently.Bakeanadditional5minutesoruntilvegetablesaretender.

3.Whilevegetablesbake,prepareFreshTomatoSaucewithPenne.

4.CombineroastedvegetablesandFreshTomatoSaucewithPenneinalargebowl.SprinklewithParmesancheese,ifdesired.Yield:4servings(servingsize:11/2cups).


FreshTomatoSaucewithPennePrep:3minutes•Cook:11minutes

6ouncesuncookedmultigrainpennepasta(suchasBarillaPlus)

2teaspoonsoliveoil

2(8-ounce)tomatoes,coredandchopped1/3cupchoppedfreshbasil

2tablespoonsbalsamicvinegar1/4teaspoonsalt


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.


ButternutSquashCreamSaucePrep:3minutes•Cook:4minutes1/2cupchoppedwalnuts,toasted

1/2cuporganicvegetablebroth

6tablespoons(3ounces)1/3-less-fatcreamcheese

1tablespoonchoppedfreshchives1/4teaspoonsalt


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


1/4teaspoonpaprika

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;


servewith

LemonyMashedPotatoesPrep:5minutes•Cook:8minutes

11/2poundsYukonGoldpotatoes,peeledandcutinto1-inchchunks

1tablespoonwater1/3cup1%low-fatmilk

1/4cupreduced-fatsourcream

11/2teaspoonsgratedlemonrind

1/2teaspoongarlicpowder

1/4teaspoonsalt


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


2cupsgrapetomatoes



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


1tablespoonsherryvinegar


1teaspoonDijonmustard1/4teaspoonsalt


1.Preheatgrill.

2.Placeasparagusongrillrackcoatedwithcookingspray.Cook4to5minutesoruntiltender,turningoccasionally.

3.Whileasparaguscooks,combineshallotandnext6ingredientsinalargebowl,stirringwellwithawhisk.

4.Placeasparagusonaservingplate;drizzlewithvinaigrette.Serveimmediately.Yield:4servings(servingsize:1/4ofasparagus).


MahimahiwithGrilledPineappleRelishLikemeat,fishismarinatedtobringouttheflavor.Butunlikemeat,itdoesn’tneedtolingerlongbecausefishdoesn’tneedtenderizing.Werecommenda15-minutesoakforfishorseafood.Longerandthelimejuicewillmakeitmushy.Servewithricetoroundoutyourmeal.Prep:4minutes•Cook:10minutes•Other:15minutes

3tablespoonslightcoconutmilk



4(6-ounce)mahimahiorotherfirmwhitefishfillets

GrilledPineappleRelish1/4teaspoonsalt


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


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.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.Combineonionand2tablespoonswaterinamediummicrowave-safebowl;coverandmicrowaveatHIGH2minutes.Addpeas;coverandmicrowave3minutesoruntilpeasandonionaretender.

2.Addbutteryblendspreadandremainingingredientstopeas;tosswell.Yield:4servings(servingsize:about2/3cup).


Horseradish-DillSalmon10-minute

Theessenceofhorseradishinthiscreamysaucewakesuptheflavorofthefish,whichhasamedium-firmflesh.Preparedhorseradishisgratedfreshhorse-radishrootpreservedinvinegar.Itcanbekeptrefrigeratedforseveralmonthsoruntilitbeginstodarkenorhitsasournote.Prep:1minute•Cook:7minutes

4(6-ounce)skinlesssalmonfillets(1inchthick)1/4teaspoonsalt



2tablespoonsfat-freesourcream


1tablespoonpreparedhorseradish

1tablespoonchoppedfreshdill

1tablespoonchoppeddrainedcapers



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


1/4teaspooncrushedredpepper(optional)

Cookingspray

2tablespoonspinenuts



2.Combinefirst4ingredientsand,ifdesired,redpepperonarimmedbakingsheetcoatedwithcookingspray.

3.Bakeat450°for15minutesoruntilbrownedandalmosttender.Addpinenuts.Bakeanadditional2minutesoruntilnutsaretoasted.Drizzlebroccoliwithlemonjuicejustbeforeserving.Yield:4servings(servingsize:3/4cup).


BakedLemonSoleAlittlefattranslatesintoalotofflavorforthismild,delicatewhitefish.Prep:7minutes•Cook:9minutes

1tablespoonoliveoil

1cuppanko(Japanesebreadcrumbs)1/4cup(1ounce)gratedfreshRomanocheese


8(3-ounce)solefillets

2tablespoonsfreshlemonjuice1/4teaspoonsalt


Cookingspray

Lemonwedges(optional)



2.Coatarimmedbakingsheetwithoil.Placeinovenwhileovenpreheatsto450°.

3.Combinepanko,cheese,andlemonrindinasmallbowl.Brushfishwithlemonjuice;sprinkleevenlywithsaltandpepper.Dredgefishinpankomixture.

4.Placefishonpreheatedbakingsheet.Coattopswithcookingspray.Bakeat450°for9to11minutesoruntildesireddegreeofdoneness.Servewithlemonwedges,andsprinklewithparsley,ifdesired.Yield:4servings(servingsize:2fillets).


servewith

ZucchiniandTomatoCouscousPrep:3minutes•Cook:6minutes•Other:5minutes3/4cupfat-free,lower-sodiumchickenbroth

1/2cupuncookedcouscous

1teaspoongratedlemonrind1/4teaspoonsalt


2teaspoonsoliveoil

1cuphalvedgrapetomatoes


1mediumzucchini,halvedlengthwiseandthinlysliced1/4cuppittedkalamataolives,halved


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


1tablespoonyogurt-basedspread(suchasBrummel&Brown)1/4teaspoonsalt


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;


servewith

LavenderPotatoesPrep:3minutes•Cook:20minutes

11/2poundsbabyYukongoldpotatoes(about24potatoes)

1tablespoonoliveoil

11/2teaspoonsdriedlavender

1/4teaspoonsalt



2.Cutpotatoesinhalfcrosswise.Placepotato,oil,andremainingingredientsinabowl,tossingtocoat.Spreadpotatomixtureinasinglelayeronalargerimmedbakingsheet.Bakeat450°for20minutes.Yield:6servings(servingsize:1/2cup).


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


1/2cuprefrigeratedguacamole(suchasWholly)



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).


TroutwithOnionJamandBacon4-ingredient

Weturneduptheflavoroftroutfilletsandcilantroslawusingsweet-savorygarlicandonionjamwithboth.Ifyoucan’tgettroutfilletsinyourarea,substitutefarm-raisedtilapiaorotherthinwhitefishfillets.Ifyouhavetimetochillthecompanionslaw,allthebettertoboosttheflavor.Prep:4minutes•Cook:8minutes

4(6-ounce)troutfillets1/4teaspoonsalt


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)


1tablespoonwhitevinegar

2cupspackaged3-colorcoleslaw(suchasFreshExpress)1/4cupchoppedfreshcilantro

1.Combinefirst3ingredientsinamicrowave-safebowl.MicrowaveatHIGH45secondsoruntiljammelts.Coolslightly.Stirincoleslawandcilantro.Yield:2cups(servingsize:1/2cup).


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


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).


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).


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



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).


servewith

MangoLassiPrep:4minutes

2cupsvanillafat-freeyogurt1/2cupfat-freemilk

1/16teaspoonsalt

2peeledripemangoes,sliced

1.Placeallingredientsinablender;processuntilsmooth.Coverandrefrigerateuntilreadytoserve.Yield:6servings(servingsize:3/4cup).


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


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



1.Preparenoodlesaccordingtopackagedirections,omittingsaltandfat.Drain.

2.Whilenoodlescook,heatoilinanonstickskilletovermedium-highheat.Addonions;sauté2minutes.Addgarlic;cook30seconds.Adddrainednoodlesandsoysaucetopan;tosswell.Yield:4servings(servingsize:1/2cup).


AJapanesenoodle,sobaismadefrombuckwheatflour.Ifyoucan’tfindsobanoodles,whole-wheatspaghettiisaclosesecond.

ShrimpQuesadillawithTropicalSalsaWooyourfamilyandfriendswiththislighter,moderntakeontheMexicanspecialty.Tradethetraditionalmeatfillingandfryingmethodforquesadillaswithhealthfulsautéedshrimpandaknockoutfruitysalsa.Prep:3minutes•Cook:12minutes

2tablespoonssalt-freeFiestaLimeseasoning(suchasMrs.Dash)


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).


TropicalSalsaPrep:10minutes

2tablespoonslimejuice

2teaspoonshoney

11/2teaspoonscanolaoil

11/2cupsdicedpeeledmango(1largemango)

2tablespoonsmincedredonion

2ripekiwifruit,peeledandchopped

1.Combinefirst3ingredientsinamediumbowl,stirringwithawhisk.Addmango,onion,andkiwifruit;tosswell.Yield:4servings(servingsize:1/2cup).


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


2teaspoonsturbinadosugar1/4teaspoonsalt




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;


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


1tablespoonfreshorangejuice

2teaspoonsextra-virginoliveoil1/4teaspoonsalt


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


11/2tablespoonsbottledmincedgarlic

11/2poundspeeledanddeveinedjumboshrimp

1/4cupfinelychoppedfreshflat-leafparsley

11/2tablespoonsfreshlemonjuice

1/2teaspoonsalt


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).


AvgolemonoSaucePrep:2minutes•Cook:4minutes

1largeegg

1tablespoonfreshlemonjuice1/3cupfat-free,lower-sodiumchickenbroth



1.Placeeggandlemonjuiceinablender;processuntileggiswellbeaten.

2.Placechickenbrothina1-cupglassmeasure;microwaveatHIGH30secondsoruntilhot.Removecenterpieceofblenderlid;withblenderon,graduallyaddhotbrothtoeggmixture.Processuntilblended.

3.Pourmixtureintoasmallsaucepan.Cookovermedium-highheat,stirringconstantlywithawhisk,2minutesoruntilslightlythick(donotboil).Stirinparsleyandmint.Yield:6servings(servingsize:about11/2tablespoons).


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



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


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


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



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(11/2-pound)flanksteak,trimmed


Cookingspray

3tablespoonschoppedfreshcilantroorcilantroleaves

1.Preheatgrill.

2.Combinefirst4ingredientsinasmallbowl.Sprinklesteakwithlimejuice.Rubsteakwithspicemixture.

3.Placesteakongrillrackcoatedwithcookingspray.Grill7to8minutesoneachsideoruntildesireddegreeofdoneness.Letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.Sprinkleeachservingwithcilantro.Yield:6servings(servingsize:3ounces).


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


Cookingspray


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


1tablespoonsalt-freeSouthwestchipotleseasoning(suchasMrs.Dash),divided1/2teaspoonsalt,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.


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).


JamaicanRubPrep:4minutes

2tablespoonsdarkbrownsugar

1tablespoonfreshthymeleaves

2tablespoonswhitevinegar

2tablespoonsgratedpeeledfreshginger

2teaspoonsgroundallspice

1teaspooncrushedredpepper1/2teaspoonsalt


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


1/4teaspoonsalt

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


1.Bring11/2cupswaterandsalttoaboilinamediumsaucepan.Graduallystiringrits.Addjalapeñopepper;cover,reduceheat,andsimmer5minutesoruntilthick.Stirinmilk.Removefromheat;addcheese,stirringuntilcheesemelts.Garnishwithfreshlygroundblackpepper,ifdesired.Yield:4servings(servingsize:1/2cup).


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).


servewith

GarlickySmashedPotatoesPrep:2minutes•Cook:4minutes

1(24-ounce)packagecountry-stylemashedpotatoes(suchasSimplyPotatoes)1/4cuplightgarlic-and-herbsspreadablecheese(suchasAlouetteLight)


1.Heatpotatoesaccordingtopackagedirections.Stirincheeseandpepper.Yield:6servings(servingsize:1/2cup).


GrecianSteaks4-ingredient—10-minute

TangyfetacheeseandbrinykalamataolivesaddMediterraneanflairtothesesteaks.Flattenthefilletswithyourpalmtospeedcookingtime.Ourtastepanelratedthisbistro-stylemealahall-of-famer!Prep:2minutes•Cook:5minutes

4(4-ounce)beeftenderloinsteaks,trimmed(about1inchthick)1/2teaspoonfreshlygroundblackpepper


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).


servewith

Lemon-PepperFriesPrep:1minute•Cook:17minutes

3cupsfrozenextra-crispycrinkle-cutfries(suchasOre-IdaGoldenCrinkles)

Cookingspray

2teaspoonssalt-freelemonpepperseasoning(suchasMrs.Dash)



2.Placefriesonalargebakingsheetcoatedwithcookingspray.Coatfrieswithcookingspray,andsprinklewithseasoning;tosswell.Arrangefriesinasinglelayer.

3.Bakeat450°for17minutesoruntilbrowned,stirringonce.Stirinlemonrind.Yield:4servings(servingsize:about3/4cup).


Substitute1/4cup(1ounce)crumbledbluecheeseforthefetaandkalamataolives.Assertivebluecheeseisasmallbutboldmodificationforthesesucculentsteaks.Justasprinklingaddsmorewow!

GrilledLambChopswithHoneyFigs4-ingredient

Whenfigsareinseason,theycookquickly,sochoosefirm,ripeonestostanduptotheintenseheatofthegrill.Grillmarksonthefigsdressthemupforaprettypresentation.Prep:4minutes•Cook:10minutes

8(4-ounce)leanlambloinchops,trimmed1/4teaspoonsalt


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).


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).


VealPiccataThislemonyItalianclassiciselegantandsimple.Thinlyslicedvealisdredgedinflour,brieflypan-fried,andfinishedwithasilkysauce.Youcansubstitutepoundedchickenbreastsforveal.Prep:6minutes•Cook:12minutes

1poundvealscallopini1/2teaspoonfreshlygroundblackpepper

1/4teaspoonsalt


4teaspoonsoliveoil3/4cupfat-free,lower-sodiumchickenbroth


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


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



1largeegg,lightlybeaten

1cuppanko(Japanesebreadcrumbs)

Cookingspray

3teaspoonscanolaoil,divided

4lemonwedges


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


2cupsshreddedBrusselssprouts

2cupsthinlyslicedredcabbage



2tablespoonscidervinegar1/4teaspoonsalt


1.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.AddBrusselssprouts,cabbage,andoniontodrippingsinpan;sauté4minutesoruntiltender.

2.Stirinbrownsugarandnext3ingredients.Sauté2minutesoruntilliquidalmostevaporates;stirinbacon.Yield:4servings(servingsize:3/4cup).


GrilledPeachBarbecuePorkChopsPrep:4minutes•Cook:9minutes

3largeripepeaches1/4cupbarbecuesauce(suchasStickyFingersMemphisOriginal)

1tablespooncidervinegar

1tablespoonhoney

4(6-ounce)bone-incenter-cutloinporkchops(about3/4inchthick),trimmed

1/4teaspoonsalt


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)


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


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).


servewith

GrilledSummerSquashwithGarlicandLimePrep:4minutes•Cook:10minutes

2teaspoonsoliveoil

4largegarliccloves,pressed

3smallyellowsquash,cutinhalflengthwise

3smallzucchini,cutinhalflengthwise1/4teaspoonsalt


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


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).


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).


BakedEggsinCrispyHamCupswithPetitePeasServetheseeggsandtinypeasbakedinruffledhamcupsasanelegantbreakfastorlightdinner.DijonCreamedMushroomscanbeservedonthesideorasadecadenttopping.Enjoythisforablissfulbeginningtoyourdayorasahappyending.Prep:3minutes•Cook:18minutes

4(1-ounce)delismokedhamslices

Cookingspray1/4cupfrozenpetitegreenpeas

4largeeggs

2teaspoonshalf-and-half1/4teaspoonsalt


2(2-ounce)lightmultigrainEnglishmuffins(suchasThomas’),split

DijonCreamedMushrooms(optional)


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



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


2.Whilepastacooks,preparePuttanescaSauce.Removecasingsfromsausage.Heatalargenonstickskilletovermedium-highheat.Heavilycoatpanwithcookingspray.Addsausage;cook4minutesoruntilbrowned,stirringtocrumble.Drain,ifnecessary.AddPuttanescaSauceandpastatopan,tossingtocoat.

3.Placepastaevenlyoneachof4plates.Toppastaevenlywithbasil.Yield:6servings(servingsize:11/4cupspastaand11/2teaspoonsbasil).


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).


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)



1(28-ounce)canno-salt-addedwholetomatoesinpuree(suchasDeiFratelli)

2cupsshreddedcookedchicken1/4cupfreshbasilleaves

1/2teaspoonsalt


1/4cup(1ounce)shavedPecorino-Romanocheese


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).


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).


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)


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


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).


ingredientspotlightSpanishchorizoisacured,ready-to-eatsmokedporksausagenottobeconfusedwithMexicanchorizo,whichismadefromfreshporkandmustbecookedbeforeusing.TheSpanishvarietygetsitsfirefromdriedsmokedredpeppersanditsdeep,reddish-browncolorfromthepeppersandpaprika.

MoroccanChickenKebabsMoroccancookingoftencombinesmeatwithdriedfruitsandspices.Prep:5minutes•Cook:10minutes1/2cupapricotpreserves


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


2/3cupuncookedwhole-wheatcouscous

1/2cupcurrants



1.Bringfirst3ingredientstoaboilinamediumsaucepan.Stirincouscous,currants,andginger.Removefromheat;coverandletstand5minutes.Addmint,andfluffwithafork.Yield:4servings(servingsize:about1/2cup).


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).


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).


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;


servewith

Lemon-ParmesanBarleyPrep:1minute•Cook:15minutes•Other:5minutes

11/2cupswater

1tablespoonextra-virginoliveoil1/4teaspoonfreshlygroundblackpepper

3/4cupuncookedquick-cookingbarley(suchasQuaker)

1/4cup(1ounce)shavedfreshParmesancheese

1tablespoongratedlemonrind


1.Combinefirst3ingredientsinamediumsaucepan;bringtoaboil.Stirinbarley;cover,reduceheat,andsimmer13minutesoruntiltenderandliquidevaporates.

2.Removepanfromheat;stirincheese,lemonrind,andparsley.Coverandletstand5minutes.Fluffwithaforkbeforeserving.Yield:4servings(servingsize:about1/2cup).


fixitfasterTrimcooktimebyabout10minutesbytradingspeedycouscousforthebarley.Allittakesis5minutestocookandaforktofluffthisside.

TomatilloChicken4-ingredient

Tomatillosorgreentomatoescookupquicklyforafreshtakeontomatosauce.Thissmallroundfruitimpartsalemony,apple,herbflavor.Besuretoremovethepaperyhusksfromthetomatillos,andwashthemwelltoremovethestickyresidue.Prep:3minutes•Cook:15minutes

2teaspoonsgroundcumin1/2teaspoonsalt



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).


servewith

Coconut-LimeRicePrep:2minutes•Cook:17minutes•Other:5minutes2/3cuplightcoconutmilk

2/3cupwater

1/4teaspoonsalt

1(4.4-ounce)packagewhole-grainwhitelong-grainrice(suchasUncleBen’s)


1teaspoongratedlimerind

1.Combinefirst4ingredientsinamediumsaucepan.Bringtoaboil;cover,reduceheat,andsimmer10minutes.Keeppancovered,andremovefromheat.Letstand5minutesoruntilliquidisabsorbed.Uncover;stirincilantroandlimerind.Fluffwithafork,andserveimmediately.Yield:4servings(servingsize:1/2cup).


fixitfasterTobeattheclockwiththisrecipe,useready-to-servetomatillosalsaorsalsaverdeinsteadofchoppingtomatillosandmincingandseedingjalapeñopepper.Lookforthesepreparedsaucesontheethnicfoodsaisleofyoursupermarket.

ChickenMilanese4-ingredient

Asimple,chunky,freshtomatosauceaddsthemagicalfinishtothischickencookedMilanese-style.Thatmeansthefoodisbreadedandfried.Incrediblylight,crispyItalian-seasonedpankobreadcrumbsaddthecrunchylayerofflavortothischicken.Besuretheoilishotbeforepan-fryingforbestresults.Prep:9minutes•Cook:19minutes

FreshMilaneseSauce


1/2cupItalian-seasonedpanko(Japanesebreadcrumbs)

1/4cup(1ounce)gratedfreshParmesancheese



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


1/2cupfreshbasilleaves

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


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



3garliccloves,pressed1/2teaspoonsalt

1/2teaspoongroundcoriander

1/2teaspoongroundcumin

1/2teaspoonpaprika


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


4freshsageleaves

4(2/3-ounce)slicesprosciutto

1tablespoonoliveoil


1/2teaspoonsalt


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;


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).


Pan-SearedChickenCutletswithTarragon-MustardCreamSauceTarragonisaflavorfulherbpopularinFrenchcooking.Itshowsupineggs,sauces,vegetables,fish,andchickendishes.It’smostlyknownastheherbthatflavorsbéarnaisesauce,asilkybuttersauce.Prep:3minutes•Cook:14minutes

3tablespoonsall-purposeflour1/4teaspoonsalt


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


1tablespoonoliveoil

1tablespoonhoney

2teaspoonsgratedorangerind


2.Cutlargercarrotsticksinhalflengthwise.Arrangecarrotsonajelly-rollpancoatedwithcookingspray.Coatcarrotswithcookingspray,andsprinklewithsaltandpepper.Tosswell.

3.Bakeat500°for10minutes.

4.Combineoil,honey,andorangerind;addtocarrots,andtosswell.Bakeanadditional8minutesoruntilcarrotsarebrownedandtender.Yield:4servings(servingsize:1/2cup).


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)


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).


servewith

Mushroom–Whole-GrainRicePilafPrep:2minutes•Cook:5minutes

1(8.5-ounce)packagemicrowavableseven-whole-grainricemixture(suchasSeedsofChange)

1teaspoonoliveoil

1cupslicedfreshmushrooms


2tablespoonscoarselychoppedpecans,toasted


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)


1cuprefrigeratedtricolorbellpepperstrips

1(12-ounce)packagefresh-cutvegetablestir-frywithbroccoli,carrot,redcabbage,andsnowpeas(suchasEatSmart)1/4cupdrywhitewine

1/3cup(1.3ounces)gratedParmigiano-Reggianocheese


1/4teaspoonsalt

3tablespoonschoppedfreshbasil


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).


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).


ChickenCacciatore4-ingredient

This“hunter-style”dishisaheartystewofbraisedtomatoes,vegetables,andchicken.Serveitoverasideofspaghettialongwithcrustybread—amust-haveforsoakinguptheserioussauce.Prep:2minutes•Cook:21minutes


8skinless,bonelesschickenthighs(11/2pounds)

Cookingspray1/2teaspoonfreshlygroundblackpepper

1/4teaspoonsalt


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).


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).


Apricot-GlazedGrilledChickenThighsTwotypesofpepper—blackandred—ignitethesegrilledchickenthighs.Theapricotglazeisasaucysurpriseflavor.Accompanythechickenwithgrilledsummersquashandcoleslaw.Prep:3minutes•Cook:16minutes

3tablespoonsapricotpreserves

2tablespoonsredwinevinegar


1garlicclove,minced1/2teaspoonsalt,divided

8skinless,bonelesschickenthighs(11/2pounds)



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


1/4teaspoonsalt

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


2tablespoonsslicedalmonds

1(8.8-ounce)packagemicrowavableprecookedbasmatirice(suchasUncleBen’sReadyRice)1/8teaspoonsalt


1.Meltbutterinamediumnonstickskilletovermediumheat.Addbrownsugarandalmonds;cook3minutesoruntilalmondsarelightlybrowned,stirringoften.

2.Whilealmondscook,microwavericeaccordingtopackagedirections.

3.Stirsaltintoalmondmixture.Stirinriceandlemonrind.Cook1minuteoruntilthoroughlyheated.Yield:4servings(servingsize:about1/2cup).


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


1/4teaspoonsalt


CreamyThymeSauce

Thymesprigs(optional)


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


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



1cupverticallyslicedredonion

2naveloranges,cutcrosswiseintothinslices1/2cup(2ounces)crumbledgoatcheese

1.Combinefirst3ingredientsinamediumbowl.Addonionandorangeslices,turningorangeslicesindressingtocoat.Dividesaladamong4plates;sprinkleevenlywithcheese.Yield:4servings(servingsize:3/4cupsaladand2tablespoonscheese).


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


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)


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


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


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


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


2cupssugar-freegingerale

Mintleaves(optional)

1.Placefirst3ingredientsinablender;process30secondsoruntilpureed,stoppingasnecessarytoscrapesides.Stiringingerale;pourmixtureintoan8-inchsquarepan.Coverandfreeze8hoursoruntilfirm.

2.Removemixturefromfreezer;scrapeentiremixturewithaforkuntilfluffy.Garnishwithmintleaves,ifdesired.Yield:16servings(servingsize:about1/2cup).


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


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)


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).


RoastedFruitCompotePrep:6minutes•Cook:20minutes

11/4cupscoarselychoppedpeeledriperedpear(1pear)

8freshMissionfigs,halved

3apricots,quarteredandpitted

Cookingspray

2tablespoonsrieslingorotherslightlysweetwhitewine1/2(6-inch)vanillabean,split


2.Combinefruitsonalargerimmedbakingsheetcoatedwithcookingspray.Bakeat450°for20minutesoruntilfruitistender,stirringonce.Gentlystirinwine;bakeanadditional5minutes.

3.Transferfruittoamediumbowl.Scrapeseedsfromvanillabean;gentlystirseedsintofruit.Servewarmorchilled.Yield:5servings(servingsize:1/2cup).


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


2tablespoonsturbinadosugar

1teaspooncrystallizedlime(suchasTrueLime,5packets)


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


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)


1tablespooncornstarch

1tablespoonlemonjuice1/2teaspoonvanillaextract


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).


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


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


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.

135West50thStreet,NewYork,NY10020

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenpermissionofthepublisher,exceptingbriefquotationsin

connectionwithreviewswrittenspecificallyforinclusioninmagazinesornewspapers,orlimitedexcerptsstrictlyforpersonaluse.

ISBN-13:978-0-84874-940-8

LibraryofCongressControlNumber:2010933262

PrintedintheUnitedStatesofAmerica

FirstPrinting2011

Besuretocheckwithyourhealth-careproviderbeforemakinganychangesinyourdiet.

OxmoorHouseVP,PublishingDirector:JimChilds

EditorialDirector:SusanPayneDobbs

BrandManager:MichelleTurnerAycock

ManagingEditor:LaurieS.Herr

CookingLight®FreshFoodSuperfastSeniorEditor:HeatherAverett

ProjectEditor:HollyD.Smith

SeniorDesigner:EmilyAlbrightParrish

Director,TestKitchens:ElizabethTylerAustin

AssistantDirector,TestKitchens:JulieChristopher

TestKitchensProfessionals:WendyBall,AllisonE.Cox,TorieCox,JulieGunter,AlysonM.Haynes,KathleenRoyalPhillips,CatherineCrowellSteele

PhotographyDirector:JimBathie

SeniorPhotoStylist:KayE.Clarke

AssociatePhotoStylist:KatherineEckertCoyne

ProductionManager:TheresaBeste-Farley

Contributors:CopyEditor:DoloresHydock

Proofreader:NormaButterworth-McKittrick

Indexer:NanetteCardon

NutritionalAnalyses:LaurenPage,RD

Interns:SarahBélanger,ChristineT.Boatwright,MaryBrittonSenseney,AllisonSperando,CaitlinWatzke

Photographer:LeeHarrelson

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CookingLight®

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DeputyEditor:PhillipRhodes

FoodEditor:AnnTaylorPittman

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TestKitchensDirector:VanessaT.Pruett

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ChiefFoodStylist:CharlotteAutry

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RecipeTestersandDevelopers:RobinBashinsky,AdamHickman,DebWise

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Toorderadditionalpublications,call1-800-765-6400.

Formorebookstoenrichyourlife,visitoxmoorhouse.com

Tosearch,savor,andsharethousandsofrecipes,visitmyrecipes.com

Cover:Apricot-GlazedGrilledChickenThighs,page292

Frontflap:Chili-LimeFlankSteak,page228

Backcover:CoconutCornChowderwithChicken,page48;BeefandBokChoyStir-Fry,page227;MahimahiwithGrilledPineapple,page183

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