amazing recipe makeovers: 200 classic dishes at 1/2 the fat, calories, salt, or sugar

AMAZINGRECIPE

MAKEOVERS

*Butwithalltheflavor!½THEFAT,CALORIES,SALT,SUGAR

OVER200RECIPESBYTHEEDITORSOFCOOKINGLIGHT.

CONTENTSWelcomeSecretstoSuccessKitchenEssentialsChapter1:RadicallyRevampedComfortFoodsChapter2:TakeoutFavoritesChapter3:ClassicsTakeoverChapter4:Less-LoadedPartyStarters&MoreChapter5:SucculentSideDishesChapter6:DreamyDessertsNutritionalInformationMetricEquivalents

WELCOME!HereatCookingLight,ourgoalistoempoweryoutocookandeathealthfullyandmindfully.Butweknowthatalwaysmakingtherightchoicecanbehard.Especiallywhenyourfavoriterecipesmightbecategorizedastheless-thanfavorablechoice.Whatifyoudidn’thavetogiveupanyofyourfavoritefoods?We’vefiguredouthowtomakethemostdecadentrecipesmorehealthful,withoutsacrificingflavor,soyoucanindulgeatanytime.Andwe’vedonethisinanamazingway!Throughout,you’llseeunlikelyingredientspopupthathavenutritionalbenefits.Thinkgroundmushroomstobulkupalasagnameatsauce,mashedavocadotoreplacesomeofthemayonnaisefoundineggsalad,orevenpureedbutternutsquashtomakethebaseofarichmacaroniandcheesesauce.We’vealsocomeupwithsomenewandradicalcookingtechniquestoboostflavorbutlowerthefat.

Throughalittlecreativity,wewereabletomakeover200ofthemostluxuriousrecipesandreducethecalories,sodium,fat,orsugarbyhalf.Inmanycases,wewereabletoachievethisgoalandthensome.Enjoy!

TheEditorsofCookingLight

SECRETSTOSUCCESS

Learnallthetrickstomakingfooddeliciousandlight!Herearesometried-and-truetechniquesformakingdishesmorenutritiouswithoutsacrificinganounceofflavor.

STUDYTHERECIPE.Closelyexaminetheoriginaltoidentifywherechangescanbemade.Lookateachingredienttoseewhereyoucantakeaway,add,orsubstitute.

LIMITSODIUM.Trytherecipewithhalftherecommendedsalt.

REDUCEPORTIONSIZES.Whenplating,startwithasmalleramountandseeifthatsatisfiesyou.

CHOOSEAFLAVORFULCHEESE.AgedcheeseslikeParmigiano-Reggianopackapunch,solessisrequiredtobuildflavor.

SPRINKLECHEESE,CHOCOLATE,ORNUTSONTOPRATHERTHANMIXINGINTOBATTERS.Astoppings,theydeliverconcentratedflavor.

REDUCESUGAR-CRUMBTOPPINGS.Halftheamountisoftenenough.SUBSTITUTEPANKO,EXTRA-CRISPJAPANESEBREADCRUMBS,FORORDINARYBREADORCRACKERCRUMBS.Doingsocanreducethecrust’sfat,calories,andsodiumbyhalf.

THINKBEYONDFAT-FREE.Sometimesno-fatfoodsdon’tsatisfy.Tryblendingfat-freeandfull-fatvarieties,whichcanreducethefatandcalorieswithoutsacrificingflavor.INCREASELOW-CALORIEINGREDIENTS,SUCHASADDINGEXTRAVEGETABLESTOCASSEROLES,ANDFRUITSTOBREADS,MUFFINS,ORSNACKCAKES.

FINELYCHOPNUTS,BACON,OLIVES,ANDOTHERHIGH-FATORHIGH-SODIUMINGREDIENTS.Theywilldistributemoreevenly,allowingyoutouselesswithoutsacrificingtaste.

Optforleanermeats,suchascenter-cutorloinmeatsandskinless,white-meatpoultry.

ADDZINGWITHCITRUS.Asqueezeoffreshlemonororangejuicecanhelpbrightentheflavorsofveggiesandmeatswithoutaddedsodiumorfat.

Whenyouneedoil,usecanola,whichhasnearlyhalfthesaturatedfatandmorehealthful,unsaturatedfatthanotheroils.

PUREEVEGETABLESTOADDBODY.Mashsomeofthebeansinachiliorthepotatoesinachowder.

Optforlower-sodiumbrothsandno-salt-addedtomatoes;alwaysrinsecannedbeansinastrainerundercoldwater,whichcutssodiumbyupto40%.

KITCHENESSENTIALS

Usethishandylisttokeepyourkitchenstockedwiththebasicingredientsyouneedforhealthfulcooking.CHECKTHEPANTRYFORTHESESTAPLES.

•Bakingpowder•Bakingsoda•Unsaltedchicken,beef,andvegetablestock•Cornstarch•Flour:all-purposeandwhole-wheat•Milk:nonfatdrymilkpowder,andfat-freeevaporatedmilk•Oats:quick-cookingandrolled•Oils:olive,sesame,andcanola•UnflavoredgelatinandgelatinmixesKEEPTHESECANNEDFRUITSANDVEGETABLESONHAND.

•Unsaltedcannedbeansandchickpeas•Unsaltedcannedtomatoproducts:paste,sauce,whole,diced,andseasonedYOUCANALWAYSMAKEAMEALWHENYOUHAVETHESEWHOLEGRAINSANDPASTAS.

•Bulgurandquinoa•Corntortillas•Drycerealswithoutaddedsugar•Drypastas,especiallywholegrain•Riceandriceblends

ADDFLAVORWITHTHESECONDIMENTSANDSEASONINGS.

•Driedherbsandspices•Freshcitrus:lemonsandlimes•Mayonnaise:canolaoroliveoil–based•Mustards•Seasoningsauces:hotsauce,ketchup,lower-sodiumsoysauce,andWorcestershiresauce•VinegarsSTOCKUPANDSTORETHESEFOODSINTHEFREEZER.

•Cookedchicken:dicedorstrips•Frozenfruits•Frozenvegetables•Groundsirloin,porkchops,andotherleanmeats•Seafood

FILLTHEFRIDGEWITHTHESEITEMS.

•Cheeses:reduced-fat•Milk:fat-freemilkandlow-fatbuttermilk•Rollsandpizzadough,preferablywholewheat•Sourcream:low-fat•Yogurt:low-fatorfat-freeGreekBULKUPONFIBER-RICHFOODS.

•Beansandlegumes•Driedfruit•Skin-onfruitandvegetables•Whole-grainbreadandcrackers

USEMOREPLANT-BASEDOILS.

•Avocadooil•Canolaoil•Extra-virginoliveoil•Oliveoil•Walnutoil

RADICALLYREVAMPEDCOMFORTFOODS

BETTERTHANFRIEDCHICKENCLASSIC:Caloriesperserving:742,SatFat:8.6g,Sodium:1273mg,Sugars:6gMAKEOVER:Caloriesperserving:433,SatFat:2.9g,Sodium:622mg,Sugars:1g

HANDS-ON:20MIN.TOTAL:8HR.50MIN.

Trythisspicierversionofanoldfavorite.Marinatingovernightmakesthemeatsuperflavorfulandtender,soplanahead,andenjoywithouttheguilt.

2cupsnonfatbuttermilk

2tablespoonsSriracha(hotchilesauce,suchasHuyFong)2garliccloves,minced3bone-inchickenbreasthalves,skinnedandcutinhalfcrosswise2bone-inchickendrumsticks,skinned1cuppanko(Japanesebreadcrumbs)4.5ouncesall-purposeflour(about1cup)1teaspoonfreshlygroundblackpepper

1teaspoonpaprika

½teaspoonkoshersalt¼cuppeanutoilCookingspray

1.Combinefirst3ingredientsinalargezip-topplasticbag.Patchickendrywithpapertowels;addtobag,seal,andshaketocoatchicken.Chill8hoursorovernight.2.Preheatovento425°.3.Placepankoinafoodprocessor;processuntilfinelyground.Combineflour,panko,pepper,paprika,andsaltinalargezip-topplasticbag.Removechickenfrommarinade;discardmarinade.Workingwith1pieceatatime,addchickentoflourmixtureinbag;sealbag,andshaketocoat.Removechickenfrombag;repeatwithremainingchicken.Discard

remainingflourmixture.4.Heat2tablespoonsoilinalargecast-ironskilletovermedium-highheat.Addhalfofchickentopan;cook6minutesoruntilgoldenbrown,turningtobrownonallsides.Removechickenfrompan;placeonawirerackcoatedwithcookingspraysetoverabakingsheet.Lightlycoatchickenwithcookingspray.Repeatwithremainingoilandchicken.5.Bakeat425°for30minutesoruntilathermometerregisters165°.

Serves4(servingsize:2pieces):Calories433;Fat15.9g(sat2.9g,mono6.3g,poly4.3g);Protein37g;Carb33g;Fiber1g;Sugars1g(est.addedsugars:0g);Chol116mg;Iron2mg;Sodium622mg;Calc55mg

CHICKENANDDUMPLINGS

CLASSIC:Caloriesperserving:453,SatFat:6g,Sodium:1701mg,Sugars:8gMAKEOVER:Caloriesperserving:324,SatFat:2.4g,Sodium:573mg,Sugars:3g

HANDS-ON:66MIN.TOTAL:66MIN.

Classicchickenanddumplingsmakeseverybodyfeelwarmandhappy.Thisversionfeatureslight,herbydumplingscloakedinrichsaucewithplentyofvegetablesandlightanddarkchicken.Thedumplingsarepackedwithherbsandbrightlyflavoredlemonzest,soyou’llneversuspectthatthechickenstewportionislightandhealthy.

LEMON-GINGERFRIEDCHICKENCLASSIC:Caloriesperserving:891,SatFat:9.3g,Sodium:1179mg,Sugars:21gMAKEOVER:Caloriesperserving:375,SatFat:3.3g,Sodium:578mg,Sugars:6g


Givingthechickenadoublecoatofflourmixturecreatesagoldencrust(withouttheskin)whenpan-fried.

1teaspoongratedlemonrind

1cupfreshlemonjuice(about4lemons)

2teaspoonsmincedpeeledfreshginger

1½teaspoonsmincedfreshgarlic2bone-inchickenbreasthalves,skinned2bone-inchickenthighs,skinned2chickendrumsticks,skinned4.5ouncesall-purposeflour(about1cup)2teaspoonsgroundginger

1teaspoonpaprika

½teaspoongroundredpepper

1teaspoonkoshersalt

½teaspoonfreshlygroundblackpepper¼cuppeanutoil¼cupfat-free,lower-sodiumchickenbroth

2tablespoonsbrownsugar

1lemon,thinlysliced

1.Placerind,juice,andnext5ingredients(throughdrumsticks)inalargezip-topplasticbag;sealbag,andshaketocoatchicken.Marinateinrefrigerator1hour,turningbagoccasionally.2.Sifttogetherflourandnext3ingredients(throughredpepper).Placeflourmixtureinalargezip-topplasticbag.Removechickenfrommarinadebag,reservingmarinade.Sprinklesaltandblackpepperoverchicken.Workingwith1pieceatatime,addchickentoflourmixture;sealbag,andshaketocoatchicken.Removechickenfrombag,shakingoffexcessflourmixture.Repeatwithremainingchicken.Reserveremainingflourmixture.Placechickenonawirerack;placerackinajelly-rollpan.Coverandrefrigerate1½hours.Letstandatroomtemperature30minutes.3.Preheatovento350°.Workingwith1pieceatatime,returnchickentoflourmixture;sealbag,andshaketocoat.Removechickenfrombag,shakingoffexcessflourmixture.Repeatwithremainingchicken.Discardremainingflourmixture.4.Heatoilinalargeskilletovermedium-highheat.Addchickentopan;cook3minutesoruntilgolden,turningonce.Arrangechickeninasinglelayerinashallowroastingpan.Combinebrothandreservedmarinadeinasmallbowl;carefullypourbrothmixtureintopan.Sprinklechickenwithsugar,andtopwithlemonslices.Bakeat350°for45minutesoruntilgoldenandathermometerregisters165°.

Serves8(servingsize:1breasthalf,or1thighand1drumstick):Calories375;Fat15.5g(sat3.3g,mono6.6g,poly4.7g);Protein31g;Carb31g;Fiber2g;Sugars6g(est.addedsugars:4g);Chol85mg;Iron3mg;Sodium578mg;Calc48mg

MEXICANCHICKENCASSEROLEWITHCHARREDTOMATOSALSACLASSIC:Caloriesperserving:510,SatFat:10g,Sodium:1230mg,Sugars:8gMAKEOVER:Caloriesperserving:360,SatFat:5.4g,Sodium:486mg,Sugars:6gHANDS-ON:25MIN.TOTAL:1HR.10MIN.

Charringthetomatoesgivesarichflavortothesalsa,whichaddsflavortothischicken-and-veggie-packeddish.Salsa:

8plumtomatoes,halvedandseeded3garliccloves,crushed1smallonion,chopped1seededjalapeñopepper,quarteredCookingspray⅓cupchoppedfreshcilantro

3tablespoonsfreshlimejuice

⅛teaspoonblackpepperCasserole:

1cupchoppedonion

1cupfreshorfrozencornkernels1cupdicedzucchini1cupchoppedredbellpepper3cupsshreddedcookedchickenbreast1tablespoonmincedgarlic2teaspoonschilipowder

1teaspoongroundcumin

1(10-ounce)cangreenchileenchiladasauce1(4-ounce)canchoppedgreenchiles12(6-inch)corntortillas4ouncesMontereyJackcheese,shredded(about1cup)4ouncesfeta

cheese,crumbled(about1cup)1.Preheatbroiler.2.Topreparesalsa,combinefirst4ingredientsonabakingsheetcoatedwithcookingspray.Broil20minutesoruntilcharred,stirringonce.Removefromoven;coolslightly.Placetomatomixtureinafoodprocessor;addcilantro,limejuice,andblackpepper.Processuntilsmooth.Setaside.3.Preheatovento350°.Topreparecasserole,heatalargenonstickskilletovermedium-highheat.Lightlycoatpanwithcookingspray.Add1cuponion,corn,zucchini,andbellpepper;sauté6minutesoruntiltender.Addchickenandnext5ingredients(throughgreenchiles);sauté2minutesoruntilthoroughlyheated.Removefromheat.Spread½cupsalsaoverthebottomofa13x9–inchbakingdishcoatedwithcookingspray.Arrangehalfoftortillasoversalsa.Spoon2cupschickenmixtureovertortillas.Topwith¾cupsalsa.Sprinklewith½cupofeachcheese.Repeatlayers,startingwithremainingtortillasandendingwithremainingcheeses.Bakeat350°for25minutesoruntilbubbly.

Serves8:Calories360;Fat12g(sat5.4g,mono2.6g,poly1.4g);Protein26g;Carb39g;Fiber5g;Sugars6g(est.addedsugars:0g);Chol70mg;Iron1mg;Sodium486mg;Calc232mgSNEAKATTACK

Pumpinguptheamountofveggieswhilereducingthecheesekeepsthedishsatisfyingandfilling.

CHICKENCORDONBLEU

CLASSIC:Caloriesperserving:720,SatFat:17.6g,Sodium:1000mg,Sugars:1gMAKEOVER:Caloriesperserving:414,SatFat:5.5g,Sodium:513mg,Sugars:0g


PankoisaJapanese-stylecrumbthatstayscrispy,evenduringcooking.Blendedwithrobustseasoningandcheese,itbrownstoagoldencrispintheoven.

4(6-ounce)skinless,bonelesschickenbreasthalves½teaspoonblackpepper¼teaspoonsalt¾cuppanko(Japanesebreadcrumbs)2.25ouncesall-purposeflour(about½cup)1tablespoonwater

1largeegg

2.5ouncesshreddedGruyèrecheese,divided(about⅔cup)

1tablespoonchoppedfreshthyme

2garliccloves,minced4pancettaslices(about1¼ounces)Cookingspray

1.Preheatovento350°.2.Placeeachchickenpiecebetween2sheetsofplasticwrap;poundto¼-inchthickness.Sprinklechickenwithpepperandsalt.3.Heataskilletovermediumheat.Addpanko;cook2minutesoruntiltoasted,stirringoften.Removefromheat.Placeflourinashallowdish.Combine1tablespoonwaterandegginabowl;beatlightly.Poureggmixtureintoashallowdish.Combinepanko,2tablespoonscheese,thyme,andgarlicinanothershallowdish.4.Workingwith1chickenpieceatatime,dredgeinflour.Dipineggmixture;dredgeinpankomixture.Topwith1pancettasliceand2tablespoonscheese.Rollup;securewithawoodenpick.Placeroll,seamsidedown,onawirerackcoatedwithcookingspray.Placerackonabakingsheet.Repeatprocedurewithremainingingredients.Bakeat350°for25minutesoruntilchickenisdone.

Serves4(servingsize:1roll):Calories414;Fat12.4g(sat5.5g,mono2.8g,poly1g);Protein51g;Carb21g;Fiber1g;Sugars0g(est.addedsugars:0g);Chol169mg;Iron2mg;Sodium513mg;Calc213mg

CREAMYCHICKENANDBROCCOLICASSEROLECLASSIC:Caloriesperserving:610,SatFat:17.2g,Sodium:710mg,Sugars:3gMAKEOVER:Caloriesperserving:277,SatFat:3.6g,Sodium:547mg,Sugars:6g


Atraditionalcreamychickencasserolecanhavemorethan600caloriesperserving.Canolamayonnaiseandfat-freeyogurtprovideextracreaminessinthislightenedversion,withouttheyogurttang.

1(12-ounce)packagesteam-in-bagbroccoliflorets1tablespooncanolaoil

1cupprechoppedonion

2(8-ounce)packagespreslicedmushrooms

3tablespoonsall-purposeflour

1½cupsfat-freemilk12ounceschoppedskinless,bonelessrotisseriechickenbreast(about3cups)½cupplainfat-freeGreekyogurt¼cupcanolamayonnaise½teaspoonfreshlygroundblackpepper¼teaspoonsalt2ouncessharpcheddarcheese,shredded(about½cup)1ounceParmesancheese,grated(about¼cup)1.Preheatbroiler.2.Preparebroccoliinmicrowaveaccordingtopackagedirections.3.Heatalargeovenproofskilletovermedium-highheat.Addoiltopan;swirltocoat.Addonionandmushrooms;sauté12minutesoruntilmushroomsbrownandliquidevaporates.Sprinklemushroommixturewithflour;cook1minute,stirringconstantly.Stirinmilk.Bringtoaboil;cook3minutesoruntilthickandbubbly.Stirinbroccoliandchicken;

cook1minute.Removepanfromheat.Stirinyogurt,mayonnaise,pepper,andsalt.Topwithcheeses;broil2minutes.

Serves6(servingsize:1½cups):Calories277;Fat11.9g(sat3.6g,mono5.1g,poly2.2g);Protein29g;Carb15g;Fiber3g;Sugars6g(est.addedsugars:1g);Chol66mg;Iron2mg;Sodium547mg;Calc253mg

TUNANOODLECASSEROLECLASSIC:Caloriesperserving:841,SatFat:26.8g,Sodium:791mg,Sugars:0gMAKEOVER:Caloriesperserving:403,SatFat:5.8g,Sodium:608mg,Sugars:9g


Althoughtherecipecallsforeggnoodles,youcanuseanyshortpastatomakethisdish.Fat-freemilkandless-fatcreamcheesedrasticallyreducesthesaturatedfat,withoutlosingcreaminess.

8ounceswideeggnoodles

2tablespoonsoliveoil

½cupchoppedyellowonion⅓cupchoppedcarrot


2¾cupsfat-freemilk4ounces⅓-less-fatcreamcheese,softened(about½cup)

2tablespoonsDijonmustard

½teaspoonsalt½teaspoonfreshlygroundblackpepper1cupfrozengreenpeas,thawed2ouncesgratedParmigiano-Reggianocheese,divided(about½cup)2(5-ounce)cansalbacoretunainwater,drainedandflakedCookingspray

1.Preheatbroiler.2.Cooknoodlesaccordingtopackagedirections,omittingsaltandfat.Drain.Heatalargeskilletovermediumheat.Addoiltopan;swirltocoat.Addonionandcarrot;cook6minutesoruntilcarrotisalmost

tender,stirringoccasionally.Sprinklewithflour;cook1minute,stirringconstantly.Graduallystirinmilk;cook,stirringconstantlywithawhisk,5minutesoruntilslightlythick.Stirincreamcheese,mustard,salt,andpepper;cook2minutes,stirringconstantly.3.Removepanfromheat.Stirinnoodles,peas,¼cupParmigiano-Reggianocheese,andtuna.Spoonmixtureintoashallowbroiler-safe2-quartglassorceramicbakingdishcoatedwithcookingspray;topwith¼cupParmigiano-Reggianocheese.Broil3minutesoruntilgoldenandbubbly.Letstand5minutesbeforeserving.

Serves6(servingsize:1⅓cups):Calories403;Fat14.2g(sat5.8g,mono4.4g,poly1.6g);Protein27g;Carb42g;Fiber3g;Sugars9g(est.addedsugars:1g);Chol81mg;Iron2mg;Sodium608mg;Calc293mgSECRETTOSUCCESS

Forarichandthicksauce,useless-fatcreamcheeseinsteadofacreambase.

CHICKENTETRAZZINICLASSIC:Caloriesperserving:516,SatFat:8.9g,Sodium:1625mg,Sugars:7gMAKEOVER:Caloriesperserving:435,SatFat:4.9g,Sodium:573mg,Sugars:8g


Ourchickentetrazziniisahearty,stick-to-your-ribskindofmealthatwillleaveyoufeelinglighter.

10ouncesuncookedlinguine2tablespoonsbutter1.1ouncesall-purposeflour(about¼cup)2½cupsunsaltedchickenstock1(12-ounce)canevaporatedlow-fatmilk

2.5ouncesgratedParmigiano-Reggianocheese,divided

1ounce⅓-less-fatcreamcheese(about2tablespoons)1teaspoonkoshersalt½teaspoonblackpepper4teaspoonsoliveoil,divided2(8-ounce)packagesslicedmushrooms1cupchoppedonion1½tablespoonsmincedgarlic2teaspoonsfreshthyme½cupdrywhitewine3cupsshreddedcookedchickenbreast1cupfrozengreenpeasCookingspray1½ouncesFrenchbreadbaguette,torn¼cupchoppedfreshflat-leafparsley1.Preheatovento375°.2.Cookpastaaccordingtopackagedirections,omittingsaltandfat;drain.3.Meltbutterinamediumsaucepanovermediumheat.Stirinflour;cook2minutes,stirringconstantlywithawhisk.Graduallyaddstockandmilk;bringtoaboil.Reduceheat,andsimmer5minutes.Removefromheat;stirin2ouncesParmigiano-Reggianocheese,creamcheese,salt,andpepper.4.Heatalargeskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Addmushrooms;sauté3minutes,stirringoccasionally.Addonion,garlic,andthyme;sauté3minutes.Addwine;cook1minute.Combinemilkmixture,mushroommixture,pasta,chicken,andpeas;tosstocombine.Spoonpastamixtureintoa13x9–inchglassorceramicbakingdishcoatedwithcookingspray.5.Placebreadinafoodprocessor;drizzlewith1teaspoonoil.Processuntilcoarsecrumbsform.CombinebreadcrumbsandremainingParmigiano-Reggiano;sprinkleoverpasta.Bakeat375°for30minutesoruntilbrownedandbubbly.Sprinklewithchoppedparsley.

Serves8(servingsize:about1¼cups):Calories435;Fat12.2g(sat4.9g,mono4.1g,poly1.3g);Protein33g;Carb45g;Fiber4g;Sugars8g(est.addedsugars:0g);Chol69mg;Iron3mg;Sodium573mg;Calc249mgSECRETTOSUCCESS

Createacrunchyfinishingtouchwithcrustybaguettecrumbsinsteadofsodium-ladenpackagedbreadcrumbs.

ENCHILADACASSEROLE

CLASSIC:Caloriesperserving:712,SatFat:24.3g,Sodium:1138mg,Sugars:4gMAKEOVER:Caloriesperserving:377,SatFat:7g,Sodium:650mg,Sugars:4g


Perfectforanyweeknight,thisdishdrasticallyreducestheamountoffatandsodiumfoundintraditionalenchiladas.

1poundgroundsirloin1cupchoppedonion1tablespoonbutter

1tablespoonmincedgarlic

1½tablespoonsall-purposeflour1cupfat-free,lower-sodiumbeefbroth1tablespoon40%-less-sodiumtacoseasoningmix1(8-ounce)canunsaltedtomatosauce4(8-inch)whole-wheatflourtortillas1.5ouncesMontereyJackcheesewithjalapeñopeppers,shredded(about⅓cup)1.Heatalargenonstickskilletovermedium-highheat.Addbeefandoniontopan;cook6minutes,stirringtocrumblebeef.2.Preheatovento400°.3.Meltbutterinamediumsaucepanovermedium-highheat.Addgarlic;sauté1minute.Sprinklewithflour;cook30seconds,stirringconstantly.Addbroth,tacoseasoningmix,andtomatosaucetopan.Bringtoaboil;cook2minutes,stirringoccasionally.Add1½cupstomatomixturetobeefmixture,reserving½cuptomatomixture.4.Place1tortillaina9-inchpieplate.Topwith1cupbeefmixture.Repeatlayers,endingwithtortilla.Spreadreservedtomatomixtureovertortilla.Topwithcheese.Bakeat400°for10minutesoruntilcheesemelts.Coolslightly.Cutinto4wedges.

Serves4(servingsize:1wedge):Calories377;Fat14.6g(sat7g,mono5.3g,poly1.6g);Protein30g;Carb32g;Fiber5g;Sugars4g(est.addedsugars:0g);Chol76mg;Iron3mg;Sodium650mg;Calc91mg

BEEFANDBLACKBEANENCHILADAS



Makeallofthecomponentsaheadandsimplyassembletheenchiladasjustbeforebaking.

Sauce:2driedanchochiles,stemmed3cupsfat-free,lower-sodiumchickenbroth1(6-inch)corntortilla,tornintosmallpieces⅓cupfreshcilantroleaves

2teaspoonsmincedfreshgarlic

2greenonions,coarselychoppedEnchiladas:8ouncesgroundsirloin2teaspoonsoliveoil2cupschoppedonion4teaspoonsmincedfreshgarlic

1teaspoondriedMexicanoregano

½teaspoongroundcumin¼teaspoonkoshersalt

1tablespoonunsaltedtomatopaste

⅔cuprinsedanddrainedorganicblackbeans½cupfat-free,lower-sodiumchickenbroth1tablespoonfreshlimejuice

4cupswater

12(6-inch)corntortillas,atroomtemperatureCookingspray2.5ouncessharpcheddarcheese,shredded(about⅔cup)2ouncesMontereyJackcheese,shredded(about½cup)3greenonions,thinlyslicedanddivided

6tablespoonsMexicancrema

1.Preheatovento400°.2.Topreparesauce,placeanchochilesinamediumsaucepan.Add3

cupsbroth;bringtoaboil.Reduceheat,andsimmer5minutes.Stirin1torntortilla;simmer5minutes,stirringoccasionally.Pourchilemixtureintoablender;letstand10minutes.Addcilantro,2teaspoonsgarlic,and2coarselychoppedgreenonionstoblender;processuntilsmooth.Returnmixturetopan;bringtoaboilovermediumheat.Cookuntilreducedto2cups(about7minutes),stirringoccasionally.Removefromheat.3.Toprepareenchiladas,heatalargeskilletovermedium-highheat.Addbeef;sauté5minutesoruntilbrowned.Removebeeffrompanusingaslottedspoon;drainonpapertowels.Wipepanwithpapertowels.Returnpantomediumheat.Addoiltopan;swirltocoat.Addonion;cook8minutesoruntiltender,stirringoccasionally.Addgarlicandnext3ingredients;cook2minutes,stirringconstantly.Stirintomatopaste;cook1minute,stirringfrequently.Stirinbeef,beans,and½cupbroth;bringtoaboil,scrapingpantoloosenbrownedbits.Cook1minute,stirringoccasionally.Removefromheat;stirinlimejuice.4.Place4cupswaterinasaucepanovermedium-highheat;bringtoasimmer.Workingwith1tortillaatatime,diptortillasinsimmeringwater2to3secondseachoruntilsoftened.Place1tortillaonaflatworksurface;spoon3tablespoonsbeefmixtureonto1endofeachtortilla.Rollup,jelly-rollstyle.Repeatprocedurewithremainingtortillasandbeefmixture.Spread½cupsauceinbottomofa13x9–inchglassorceramicbakingdishcoatedwithcookingspray.Arrangeenchiladas,seamsidesdown,inprepareddish.Pourremainingsauceoverenchiladas.Topwithcheeses.Bakeat400°for20minutesoruntillightlybrownedandbubbly.Letstand10minutes.Sprinklewith3slicedgreenonions;servewithcrema.

Serves6(servingsize:2enchiladasand1tablespooncrema):Calories343;Fat15.4g(sat5.8g,mono5.1g,poly1.4g);Protein18g;Carb36g;Fiber7g;Sugars5g(est.addedsugars:0g);Chol48mg;Iron3mg;Sodium540mg;Calc236mg

MEATBALLSWITHSPICEDTOMATOSAUCE



It’llbehardforyourfamilytoresistthecomfortingaromawaftingfromthekitchen.Acombinationofleangroundbeefandlambcutssaturatedfatwithoutlosingrichness.

1tablespoonoliveoil2tablespoonsfinelychoppedonion

1teaspoonmincedfreshgarlic

½cupfreshbreadcrumbs¼cupchoppedfreshmint½poundgroundlamb½poundgroundsirloin1teaspoonkoshersalt,divided½teaspoonblackpepper,divided1largeegg,lightlybeaten½cupchoppedonion1teaspoongroundginger1teaspoongroundcumin

1teaspoongroundcinnamon

1(15-ounce)cancrushedtomatoes¼cupwaterSmallmintleaves3(6-inch)whole-wheatpitas,halvedandwarmed1.Heatoliveoilinalargeskilletovermedium-highheat.Add2tablespoonsonionandgarlictopan;cook1minute,stirringconstantly.Coolslightly.Combineonionmixture,breadcrumbs,andmint.Addlamb,beef,½teaspoonsalt,¼teaspoonpepper,andegg;stirgently.Shapemixtureinto30(1-inch)meatballs.2.Returnpantomedium-highheat;addmeatballstopan.Cook4minutes.Removemeatballsfrompan.Add½cuponiontopan;sauté2minutes.Addgingerandnext3ingredients(throughtomatoes);simmer5minutes.Stirin¼cupwater,½teaspoonsalt,and¼teaspoonpepper.Returnmeatballstopan;simmer20minutesoruntildone.Sprinklewithmintleaves.Servewithpitas.

Serves6(servingsize:1pitahalfand5meatballs):Calories339;Fat14.9g(sat5.2g,mono6.4g,poly1.7g);Protein21g;Carb32g;Fiber5g;Sugars5g(est.addedsugars:0g);Chol78mg;Iron4mg;Sodium708mg;Calc55mg

SLOW-COOKEDRAGÚCLASSIC:Caloriesperserving:527,SatFat:5.9g,Sodium:2116mg,Sugars:21gMAKEOVER:Caloriesperserving:197,SatFat:3.8g,Sodium:393mg,Sugars:3g


Weuseasmallamountofrichlyflavoredpancettaandhotturkeysausagetokeeptheflavorofoursaucerobust.

2ouncespancetta,chopped1poundgroundsirloin

12ouncesleangroundpork

1(4-ounce)linkhotturkeyItaliansausage,casingremoved

1tablespooncanolaoil

1⅓cupsdicedonion⅔cupdicedcarrot⅔cupdicedcelery¼cupunsaltedtomatopaste

2tablespoonsmincedfreshgarlic

½cupdrywhitewine

2cupsunsaltedchickenstock

1(15-ounce)canunsaltedcrushedtomatoes,undrained1teaspoonsalt,divided1teaspoonfreshlygroundblackpepper

1bayleaf

1.Placepancettainalargeskilletovermedium-highheat;cook4minutesoruntilbeginningtobrown,stirringoccasionally.Addbeef,andcook3minutesoruntilbrowned,stirringtocrumblebeef.Placebeefmixtureina6-quartelectricslowcooker.Returnskillettomedium-highheat.Addgroundporkandsausage;cook5minutesoruntilbrowned,stirringtocrumble.Addporkmixturetoslowcooker.2.Returnskillettomedium-highheat.Addoil;swirltocoat.Addonion,carrot,andcelery;sauté4minutes.Addtomatopasteandgarlic;cook2

minutes,stirringfrequently.Addwine;bringtoaboil.Cook2minutesoruntilwinemostlyevaporates,scrapingpantoloosenbrownedbits.Addstock,tomatoes,¾teaspoonsalt,pepper,andbayleaf;bringtoaboil.Carefullypourstockmixtureintoslowcooker;coverandcookonLOWfor6hours.Discardbayleaf.Stirin¼teaspoonsalt.

Serves12(servingsize:about⅔cup):Calories197;Fat10.8g(sat3.8g,mono4.2g,poly1.1g);Protein16g;Carb7g;Fiber1g;Sugars3g(est.addedsugars:1g);Chol52mg;Iron2mg;Sodium393mg;Calc32mgSECRETTOSUCCESS

Thismeatysauceisgreatladledoverwhole-grainpasta,andleftoversfreezewell.

CLASSICMEATLOAF



Bakingmeatloafasafree-formshapeinsteadofinapanallowsforextrafattodrain.

1poundcreminimushrooms


1¼cupsfinelychoppedonion6garliccloves,minced2tablespoonsdrysherry2teaspoonschoppedfreshthyme

8ouncesgroundsirloin

½cuppanko(Japanesebreadcrumbs)⅝teaspoonkoshersalt½teaspoonblackpepper1largeegg,lightlybeatenCookingspray¼cuplower-sodiumketchup,divided1.Preheatovento375°.2.Placehalfofmushroomsinafoodprocessor;processuntilminced.Placemincedmushroomsinabowl.Repeatprocedurewithremainingmushrooms.Rinseandwipeprocessorclean.3.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addonion;sauté3minutes.Addgarlic;sauté1minute.Addmushrooms;cook7minutesoruntilliquidevaporatesandmushroomsbegintobrown.Addsherry;cook1minute,stirringfrequently.Removefromheat;stirinthyme.Coolslightly.4.Combinemushroommixture,beef,andnext4ingredients(throughegg),mixinguntilwellcombined.Shapemixtureintoa7x3–inchfree-formloafonafoil-linedbakingsheetcoatedwithcookingspray.Bakeat375°for20minutes.Removefromoven;brushwithhalfofketchup.Bakeanadditional10to15minutesoruntilathermometerregisters160°.Removefromoven;brushwithremainingketchup.Cutinto8slices.

Serves4(servingsize:2slices):Calories253;Fat10.9g(sat3g,mono5.2g,poly1.5g);Protein18g;Carb20g;Fiber2g;Sugars8g(est.addedsugars:2g);Chol83mg;Iron2mg;Sodium389mg;Calc59mgSNEAKATTACK

Bulkingupthemeatloafwithsautéedcreminimushroomsaddsdeep,earthyflavorandlightensthedish.

earthyflavorandlightensthedish.

ALL-AMERICANMEATLOAF



Weupdatedtheclassicrecipebyaddingcheddarcheeseandtangybuttermilk,allwhilekeepingithealthful.

1½ouncesFrenchbread,tornintopieces1poundgroundsirloin

1cupcoarselychoppedonion

2ouncessharpcheddarcheese,diced(about½cup)½cupketchup,divided5tablespoonschoppedfreshflat-leafparsley,divided¼cupnonfatbuttermilk1tablespoonmincedfreshgarlic(about3cloves)

1tablespoonDijonmustard

½teaspoonfreshlygroundblackpepper¼teaspoonkoshersalt2largeeggs,lightlybeatenCookingspray

1.Preheatovento350°.2.Placebreadinafoodprocessor;pulse10timesoruntilcoarsecrumbsmeasure1cup.Arrangebreadcrumbsinanevenlayeronabakingsheet.Bakeat350°for6minutesoruntillightlytoasted;cool.Combinetoastedbreadcrumbs,beef,onion,cheese,¼cupketchup,3tablespoonsparsley,andremainingingredientsexceptcookingsprayinabowl;gentlymixjustuntilcombined.3.Transfermixturetoa9x5–inchloafpancoatedwithcookingspray;donotpack.Bakeat350°for30minutes.Brushtopofloafwith¼cupketchup.Bakeanadditional25minutesoruntilathermometerregisters160°.Letstand10minutes;cutinto6slices.Sprinklewith2tablespoonsparsley,ifdesired.

Serves6(servingsize:1slice):Calories258;Fat12.6g(sat5.8g,mono4g,poly0.6g);Protein21g;Carb14g;Fiber1g;Sugars7g(est.addedsugars:3g);Chol119mg;Iron3mg;Sodium557mg;Calc104mg

BEEFANDMUSHROOMSLOPPYJOES



Creminimushroomsofferdeeper,richerflavor,butyoucanalsouseregularbuttonmushrooms.Theyboostumamiflavorwithoutaddingmoresalt.

1tablespoonoliveoil


2(8-ounce)packagespreslicedcreminimushrooms

1cupprechoppedonion

3garliccloves,minced½cupunsaltedtomatopaste1tablespoonmincedfreshoregano2tablespoonsredwinevinegar2tablespoonsWorcestershiresauce

1tablespoonmolasses

¼teaspoonsalt¾teaspoonfreshlygroundblackpepper½teaspoonhotsauce4(2-ounce)Kaiserrollsorhamburgerbuns,toasted1.Heatalargenonstickskilletovermedium-highheat.Addoil;swirltocoat.Addbeef;cook4minutesoruntilbrowned,stirringtocrumble.2.Whilebeefcooks,placemushroomsinafoodprocessor;pulse10timesoruntilfinelychopped.Addmushrooms,onion,andgarlictopan;cook3minutesoruntilonionistender.Addtomatopasteandnext5ingredients(throughsalt)topan;cook5minutesoruntilmushroomsaretenderandliquidevaporates.Stirinpepperandhotsauce.Spoonabout1cupbeefmixtureontobottomhalfofeachbun;topwithtophalvesofbuns.

Serves4(servingsize:1sandwich):Calories439;Fat14.7g(sat4.6g,mono6.8g,poly1.9g);Protein27g;Carb49g;Fiber4g;Sugars15g(est.addedsugars:7g);Chol55mg;Iron6mg;Sodium618mg;Calc160mgCRAZYTRICK

Whirlingmushroomsinafoodprocessorcreatesafinetexturethatcloselyresemblesgroundbeef.

SAUSAGEANDCHEESEBREAKFASTCASSEROLECLASSIC:Caloriesperserving:328,SatFat:10.5g,Sodium:736mg,Sugars:3gMAKEOVER:Caloriesperserving:251,SatFat:3.7g,Sodium:574mg,Sugars:5g


Prepthisthenightbeforeforaneasybreakfastorbrunch.Turkeysausageisleanerthangroundporksausage.Findturkeysausageinthefreezersectionofthesupermarketwithotherbreakfastmeats.

1teaspooncanolaoil

12ouncesturkeybreakfastsausage

2cups1%low-fatmilk2cupseggsubstitute

1teaspoondrymustard

½teaspoonfreshlygroundblackpepper¼teaspoonsalt¼teaspoongroundredpepper

3largeeggs

16(1-ounce)sliceswholegrainbread4ouncesfinelyshreddedreduced-fatextra-sharpcheddarcheese(about1cup)CookingsprayPaprika

1.Heatoilalargenonstickskilletovermedium-highheat.Addsausagetopan;cook5minutesoruntilbrowned,stirringtocrumble.Removefromheat;cool.2.Combinemilkandnext6ingredients(througheggs)inalargebowl,stirringwithawhisk.

3.Trimcrustsfrombread.Cutbreadinto1-inchcubes.Addbreadcubes,sausage,andcheesetomilkmixture,stirringtocombine.Pourbreadmixtureintoa13x9–inchglassorceramicbakingdishor3-quartcasserolecoatedwithcookingspray,spreadingevenly.Coverandrefrigerate8hoursorovernight.4.Preheatovento350°.5.Removecasserolefromrefrigerator;letstand30minutes.Sprinklecasserolewithpaprika.Bakeat350°for45minutesoruntilsetandlightlybrowned.Letstand10minutes.

Serves12(servingsize:about1cup):Calories251;Fat9.6g(sat3.7g,mono2.3g,poly2.1g);Protein20g;Carb20g;Fiber3g;Sugars5g(est.addedsugars:0g);Chol78mg;Iron3mg;Sodium574mg;Calc196mgCRAZYTRICK

Eggsubstituteoffersafluffyeggtextureandtastewithoutallthefatandcholesterol.

BEEFANDPINTOBEANCHILICLASSIC:Caloriesperserving:540,SatFat:12.2g,Sodium:1054mg,Sugars:8gMAKEOVER:Caloriesperserving:421,SatFat:6.8g,Sodium:565mg,Sugars:10gHANDS-ON:20MIN.TOTAL:2HR.20MIN.

Forathree-alarmchili,leavetheseedsandmembranesinthejalapeños.Thesourcreamhasacoolingeffect,butyoucanseedthepeppersoruselessforamilderresult.

Cookingspray1poundbonelesschuckroast,trimmedandcutinto1-inchpieces⅜teaspoonsalt,divided

2tablespoonscanolaoil

4cupschoppedonion(about2medium)¼cupmincedjalapeñopeppers(about2large)10garliccloves,minced1(12-ounce)bottlebeer1tablespoonpaprika1tablespoongroundcumin

2tablespoonstomatopaste

3cupsfat-free,lower-sodiumbeefbroth1(28-ounce)canwholepeeledtomatoes,drainedandchopped1(15-ounce)canpintobeans,rinsedanddrained½cupthinlyslicedradish1avocado,peeled,seeded,andchopped6tablespoonssmallcilantroleaves6tablespoonssourcream

6limewedges

1.HeataDutchovenoverhighheat.Coatpanwithcookingspray.Sprinklebeefwith⅛teaspoonsalt.Addbeeftopan;sauté5minutes,

turningtobrownonallsides.Removefrompan.Addoiltopan;swirltocoat.Addonionandjalapeño;sauté8minutesoruntillightlybrowned,stirringoccasionally.Addgarlic;sauté1minute,stirringconstantly.Stirinbeer,scrapingpantoloosenbrownedbits;bringtoaboil.Cookuntilliquidalmostevaporates(about10minutes),stirringoccasionally.Stirinpaprika,cumin,andtomatopaste;cook1minute,stirringfrequently.Addbroth,tomatoes,beans,andbeef;bringtoaboil.Reduceheat,andsimmer1½hoursoruntilmixtureisthickandbeefisverytender,stirringoccasionally.Stirin¼teaspoonsalt.2.Ladle1cupchiliintoeachof6bowls.Divideradishandavocadoamongbowls.Topeachservingwith1tablespooncilantroand1tablespoonsourcream.Servewithlimewedges.

Serves6:Calories421;Fat23g(sat6.8g,mono10.9g,poly2.6g);Protein22g;Carb30g;Fiber9g;Sugars10g(est.addedsugars:1g);Chol53mg;Iron4mg;Sodium565mg;Calc123mg

BEEFFLORENTINEPENNE



Thesauceforthissatisfyingpastadishisdeceptivelysilky.Therichmouthfeelisaresultofthestarchreleasedbythepastaduringthecookingprocess.

2tablespoonsoliveoil,divided8ouncesuncookedpenne(tube-shapedpasta;about2cups)½cupverticallyslicedVidaliaorothersweetonion¼teaspoonkoshersalt1(8-ounce)packageslicedcreminimushroomsCookingspray


2garliccloves,minced6cupsunsaltedbeefstock

1tablespoonfreshlemonjuice

¼teaspoonfreshlygroundblackpepper1(6-ounce)packagebabyspinach,coarselychopped1ouncegratedfreshParmigiano-Reggianocheese(about¼cup)1.HeatalargeDutchovenovermediumheat.Add1tablespoonoiltopan;swirltocoat.Addpasta;cook5minutesoruntiltoasted,stirringfrequently.Removepastafrompan.2.Increaseheattomedium-high.Heat1tablespoonoilinpan.Addonion,salt,andmushroomstopan;coatmushroommixturewithcookingspray.Sauté6minutesoruntilmushroomsarebrownedandonionsarelightlycaramelized.Addbeefandgarlic;cook5minutesoruntilbeefisbrowned,stirringtocrumble.Removebeefmixturefrompan.3.Whilebeefmixturecooks,placestockina2-quartglassmeasureormediumglassbowl.MicrowaveatHIGH2to3minutesoruntilhot;keepwarm.4.Reduceheattomedium.Addtoastedpastaand1cupstocktopan.Cook8to9minutesoruntilliquidisnearlyabsorbed,stirringconstantly.Add4cupsstock,1cupatatime,stirringconstantlyuntileachportionofstockisabsorbedbeforeaddingthenext(about35minutestotal).Add1cupstock,beefmixture,lemonjuice,pepper,andspinach,stirringuntilspinachwilts(pastashouldbealdente).Stirincheese,andserveimmediately.

Serves6(servingsize:1⅓cups):Calories309;Fat9.1g(sat2.7g,mono

4.7g,poly1g);Protein38g;Carb23g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol139mg;Iron5mg;Sodium295mg;Calc91mg

CHILICORNCHIPPIECLASSIC:Caloriesperserving:583,SatFat:13.2g,Sodium:973mg,Sugars:2gMAKEOVER:Caloriesperserving:414,SatFat:7g,Sodium:682mg,Sugars:7g


ThisrecipeisahealthyversionofChiliPie.Oftenservedfromconcessionstandsatfairs,festivals,andsportingevents,thiscrowd-pleaserusuallyinvolvessplittingthebagofchipsopen,ladlingchiliintothebag,andthentoppingwithcheese,onions,andothergarnishes.Ourversionsavescaloriesbyusingasmallamountofcornchipsontopasacrunchygarnish.

Cookingspray

1poundgroundsirloin

1¼cupschoppedonion6garliccloves,minced½teaspoongroundcumin½teaspoongroundredpepper⅛teaspoonkoshersalt

1tablespoonunsaltedtomatopaste

1cupfat-free,lower-sodiumbeefbroth⅓cupwater1(10-ounce)candicedtomatoesandgreenchiles,undrained4ounceslightlysaltedcornchips(suchasFritos)1.5ouncesshreddedsharpcheddarcheese(about⅓cup)¼cupfat-freesourcream½cupdiagonallyslicedgreenoniontops1.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addbeeftopan;sauté5minutes,stirringtocrumble.Removebeef;drain.Wipepancleanwithpapertowels.Addoniontopan;sauté4minutes,stirringoccasionally.Addgarlic;sauté1minute,stirringconstantly.Stirinbeef,cumin,pepper,andsalt.

2.Stirintomatopaste;cook1minute,stirringoccasionally.Addbroth,⅓cupwater,andtomatoes;bringtoaboil.Reduceheattomedium,andsimmer15minutesoruntilslightlythick,stirringoccasionally.Removefromheat.3.Place1ouncechipsineachof4bowls,andtopeachservingwithabout⅔cupbeefmixture,about1tablespooncheese,and1tablespoonsourcream.Sprinkleeachservingwith2tablespoonsgreenonions.

Serves4:Calories414;Fat21.9g(sat7g,mono7.6g,poly5.5g);Protein25g;Carb29g;Fiber3g;Sugars7g(est.addedsugars:0g);Chol68mg;Iron3mg;Sodium682mg;Calc160mg

BEEFANDBEANTACOSALADCLASSIC:Caloriesperserving:847,SatFat:15.4g,Sodium:1023mg,Sugars:7gMAKEOVER:Caloriesperserving:384,SatFat:5.4g,Sodium:607mg,Sugars:8g


Insteadoffryingthetortillas,welightlycoatthemwithcookingsprayandbroiluntilcrisp—amethodthatproducesthecrispiestshellswhilesavingabout10gfatperserving.

¾poundgroundsirloin¾cuprefrigeratedfreshsalsa1(15-ounce)canunsaltedblackbeans,rinsedanddrainedCookingspray4(8-inch)100%whole-wheatsofttacoflourtortillas

1cupchoppedtomato

¾cupchoppedripeavocado¼cupchoppedfreshcilantro2teaspoonsfreshlimejuice

1teaspoonoliveoil

¼cupfat-freesourcream2teaspoonsadobosauce(fromcannedchipotlechilesinadobosauce)1(8-ounce)packagepreslicediceberglettuce1.5ouncespreshreddedreduced-fatMexicanblendcheese(about⅓cup)1.Preheatbroiler.2.Heatalargenonstickskilletovermedium-highheat.Addbeeftopan;sauté5minutesoruntilbrowned,stirringtocrumble.Addsalsaandbeans;cook5minutesoruntilliquidalmostevaporates.3.Place4(7-ounce)ramekinsupsidedownonalargejelly-rollpan;coatramekinswithcookingspray.Place1tortillaovereachramekin;folddownsidestoformupside-downcups.Lightlycoattortillaswithcooking

spray.Broil2to3minutesonmiddleovenrackoruntiltortillasbrowninspots.Removepanfromoven;letstand1minute.Inverttortillas,proppingagainstramekinsandsidesofpantokeeptheirshape;lightlycoatwithcookingspray.Broilanadditional2minutesonmiddlerackoruntilbrowned.Removefromheat;coolslightly.4.Placetomato,avocado,cilantro,limejuice,andoilinasmallbowl;tossgentlytocombine.Combinesourcreamandadobosauceinasmallbowl,stirringwell.5.Dividelettuceamongtortillabowls.Topwithbeefmixture;sprinklewithcheese.Divideavocadomixtureovertop;dollop1tablespoonsourcreammixtureovereachserving.

Serves4(servingsize:1salad):Calories384;Fat16.7g(sat5.4g,mono7.7g,poly1.7g);Protein30g;Carb43g;Fiber10g;Sugars8g(est.addedsugars:1g);Chol56mg;Iron5mg;Sodium607mg;Calc307mg

MEATANDCHEESELASAGNA



Trimsaturatedfatandcaloriesbyusingfat-freericottacheese,part-skimmozzarella,andextra-leanbeef.Bumpupthebeefwithfinelychoppedmushrooms.

3cupsfat-freericottacheese

12ouncespart-skimmozzarellacheese,shredded(about3cups)6tablespoonschoppedfreshparsley,divided3tablespoonsunsaltedbutter,melted

2tablespoonschoppedfreshoregano

6clovesgarlic,mincedanddivided2largeeggs,lightlybeaten1¼poundsgroundsirloin1(8-ounce)packagecreminimushrooms,chopped

1teaspoonfreshlygroundblackpepper

½teaspooncrushedredpepper4½cupslower-sodiummarinarasauce½teaspoonsaltCookingspray12lasagnanoodles,cooked2ouncesgratedfreshParmigiano-Reggianocheese(about½cup)1.Preheatovento375°.2.Combinericotta,4ounces(about1cup)mozzarella,4tablespoonsparsley,butter,oregano,2garliccloves,andeggs;setaside.3.Placebeefandmushroomsinalargenonstickskilletovermedium-highheat;sprinklewithpeppersand4garliccloves.Cook6minutesoruntilbeefisbrownedandmushroomsaretender,stirringtocrumble;drain.Returnbeefmixturetopan;stirinmarinarasauceandsalt;removefromheat.4.Spread1cupmeatsauceinbottomofabroiler-safe13x9–inchglassorceramicbakingdishcoatedwithcookingspray.Topwith3noodles;spreadwith1½cupsmeatsauce,anddollopwithone-thirdofricottamixture(about1¼cups).Repeatlayerstwice,beginningwithnoodlesandendingwithricottamixture.Topwith3noodlesand1½cupsmeatsauce.Sprinklewith8ounces(2cups)mozzarellacheeseand

Parmigiano-Reggianocheese.Coverwithfoilcoatedwithcookingspray.Bakeat375°for30minutes.Uncoverandbakeanadditional10minutesoruntilbubbly.5.Preheatbroiler(keeplasagnainoven).6.Broillasagna1to2minutesoruntilcheeseisgoldenbrownandsauceisbubbly.Removefromoven;letstand10minutes.Sprinklewith2tablespoonsparsley;cutinto12pieces.

Serves12(servingsize:1piece):Calories395;Fat14.8g(sat7.3g,mono4g,poly0.7g);Protein30g;Carb32g;Fiber2g;Sugars7g(est.addedsugars2g);Chol99mg;Iron3mg;Sodium540mg;Calc391mgCRAZYTRICK

Stirinbuttertothefat-freericottatoaddrichness.It’sstilllighterthanpart-skimricotta.

CLASSICBACONCHEESEBURGERSLIDERS



Thoughweusuallyshyawayfromprocessedfoods,wedoloveAmericancheesehereforthatold-schoolburger-jointflavor;youcancertainlysubstitutecheddar,ifyouprefer.Rinsingtheonionremovessomeofitsharshbite;useafinesieve.

4center-cutbaconslices,cutinhalfcrosswise

1poundgroundsirloin

1½teaspoonsoliveoil½teaspoongarlicpowder½teaspoonfreshlygroundblackpepper⅛teaspoonkoshersaltCookingspray2slices2%reduced-fatAmericancheese,quartered

8teaspoonsketchup

8sliderbuns,splitandtoasted4teaspoonsmincedfreshonion,rinsedanddrained

8green-leaflettuceleaves

1.Cookbaconinaskilletovermediumheatuntilcrisp;drain.2.Placebeefinamediumbowl.Drizzlewithoil,andsprinklewithgarlicpowder,pepper,andsalt;mixwelltocombine.Dividemixtureinto8equalportions,shapingeachintoa3-inchpatty.3.Heatagrillpanorcast-ironskilletovermedium-highheat.Coatpanwithcookingspray.Addpatties;cook3minutesoruntilseared.Turnpattiesover;topeachwith1pieceofcheese.Coverandcook2minutesoruntilbeefisdoneandcheesemelts.4.Spread1teaspoonketchupontophalfofeachbun;topeachwith½teaspoononion.Layerbottomhalfofeachbunwith1lettuceleaf,1patty,1baconpiece,andtophalfofbun.

Serves4(servingsize:2sliders):Calories406;Fat15g(sat5.4g,mono4.4g,poly3.4g);Protein32g;Carb38g;Fiber2g;Sugars9g(est.addedsugars:3g);Chol66mg;Iron4mg;Sodium803mg;Calc215mg

GYROS



AGreekspecialty,gyrosaretraditionallymadefromspiced,spit-roastedlamb.Here,welightenlambwithsirloin,andshapethemixtureintoloaves.Theyogurtdressingisavariationontraditionaltzatziki.

Loaves:6ouncesgroundlamb6ouncesgroundsirloin1teaspoononionpowder1teaspoongarlicpowder1teaspoondriedoregano

2teaspoonsfreshlemonjuice

¼teaspoonsalt3garliccloves,mincedCookingspray⅛teaspoongroundredpepperSauce:

1cupshreddedpeeledcucumber

¼cupverticallyslicedredonion

1tablespoonchoppedfreshmint

½teaspoongarlicpowder½teaspoonfreshlemonjuice⅛teaspoonsalt⅛teaspoonblackpepper1(8-ounce)cartonplainfat-freeyogurt

4pocketlesspitas

1.Preheatbroiler.2.Toprepareloaves,combinefirst8ingredients,stirringwell.Dividemixtureinhalf,formingeachhalfintoa6x3–inchloaf.Placeloavesonabroilerpancoatedwithcookingspray;broil7minutesoneachsideoruntildone.3.Sprinkleloaveswithredpepper.Cuteachloafcrosswiseinto⅛-inchslices.4.Topreparesauce,placecucumberandoniononseverallayersofheavy-dutypapertowels.Coverwithadditionalpapertowels;letstand5minutes.5.Combinecucumbermixture,mint,andnext5ingredients(through

yogurt),stirringwell.Dividemeatslicesamongpitas;topeachservingwithabout¼cupsauce.

Serves4(servingsize:1gyro):Calories375;Fat11.6g(sat4.4g,mono4.7g,poly1g);Protein25g;Carb42g;Fiber2g;Sugars6g(est.addedsugars:0g);Chol61mg;Iron4mg;Sodium627mg;Calc158mg

MUSHROOMANDPROVOLONEPATTYMELTSCLASSIC:Caloriesperserving:1014,SatFat:35.8g,Sodium:1230mg,Sugars:6gMAKEOVER:Caloriesperserving:407,SatFat:4.4g,Sodium:770mg,Sugars:5g


Yourfamilywon’tbelievethiscomfortingsandwichislight.Forthekids,usebeefbrothinsteadofbeer,andtrymildwhole-wheatbread.

¼cupthinlyslicedonion,divided

1poundgroundsirloin

¼teaspoonsalt,divided¼teaspoonfreshlygroundblackpepper,divided1tablespoonoliveoil,divided1(8-ounce)packagepreslicedcreminimushrooms1½teaspoonsall-purposeflour¼cupdarklagerbeer8(1.1-ounce)slicesryebreadCookingspray4(0.67-ounce)slicesreduced-fatprovolonecheese1.Chopenoughoftheslicedoniontomeasure¼cup.Combinechoppedonion,beef,⅛teaspoonsalt,and⅛teaspoonpepperinamediumbowl.Dividebeefmixtureinto4equalportionswithmoisthands,shapingeachintoa4-inchovalpatty.Pressthumbincenterofeachpatty,leavinganickel-sizedindentation.2.Heatalargenonstickskilletovermedium-highheat.Add1teaspoonoiltopan,swirlingtocoat.Addpatties;cook4minutesoneachsideoruntildone.3.Heat2teaspoonsoilinamediumskilletovermedium-highheat.Addmushrooms,remainingonion,⅛teaspoonsalt,and⅛teaspoonpepper;sauté3minutes.Sprinkleflourovermushroommixture;cook1minute,stirringconstantly.Stirinbeer;cook30secondsoruntilthick.Removefromheat;keepwarm.4.Whenpattiesaredone,removefromlargepan.Wipepanclean;heat

overmedium-highheat.Coat1sideofeachbreadslicewithcookingspray.Place4breadslices,coatedsidesdown,inpan.Topeachwith1patty,1cheeseslice,andone-fourthofmushroommixture.Topwithremainingbreadslices;coatwithcookingspray.Cook2minutesoneachsideoruntilbrowned.

Serves4(servingsize:1sandwich):Calories407;Fat13g(sat4.4g,mono5.8g,poly1.5g);Protein36g;Carb37g;Fiber5g;Sugars5g(est.addedsugars:0g);Chol70mg;Iron4mg;Sodium770mg;Calc213mg

VEGGIEBURGERSCLASSIC:Caloriesperserving:623,SatFat:6.9g,Sodium:1169mg,Sugars:10gMAKEOVER:Caloriesperserving:384,SatFat:3.4g,Sodium:649mg,Sugars:5g


Amixofgoldenbeetsandchewywhole-grainbrownricebooststheflavor,whilechoppedtoastedwalnutsandbluecheeseaddsubtlecrunchandrichflavor.

6(1½-ounce)artisanalsandwichrollsCookingspray3cupsgratedcookedgoldenbeet(about3medium)⅓cupchoppedwalnuts,toasted⅓cuppanko(Japanesebreadcrumbs)3tablespoonsgratedfreshhorseradish

3tablespoonsmincedfreshchives

¼teaspoonfreshlygroundblackpepper1(8.8-ounce)packageprecookedbrownrice2teaspoonsDijonmustard2largeeggs

1largeeggwhite

⅜teaspoonkoshersalt,divided


2ouncesbluecheese,crumbled(about½cup)¼cupcanolamayonnaise

1teaspoonfreshlemonjuice

1½cupsarugula

1½cupsarugula

1.Preheatbroiler.2.Placerolls,cutsidesup,onabakingsheet;coatwithcookingspray.Broil2minutesoruntiltoasted.Setaside.3.Reduceoventemperatureto400°;placeabakingsheetinoven.4.Combinebeetandnext6ingredients(throughrice).Combinemustard,eggs,andeggwhite.Add¼teaspoonsaltandmustardmixturetobeetmixture;stirwell.Spoonabout⅔cupricemixtureintoa(4-inch)roundbiscuitcutter;packmixturedown.Removemixturefrommold;repeat5timestoform6patties.5.Heatalargeskilletovermedium-highheat.Add1tablespoonoil;swirltocoat.Carefullyadd3pattiestopan;cook3minutes.Carefullytransferpattiestoapreheatedbakingsheetcoatedwithcookingspray,turningpattiesover.Repeatprocedurewith1tablespoonoiland3patties.Returnbakingsheettooven;bakepattiesat400°for12minutes.6.Combinecheese,mayonnaise,juice,and⅛teaspoonsalt.Placebottomhalfofeachrollonaplate.Dividemayonnaisemixtureamongrollbottoms;topeachwith1patty.Arrange¼cuparugulaoneachpatty;topwithrolltops.

Serves6(servingsize:1burger):Calories384;Fat17.8g(sat3.4g,mono6.9g,poly6.3g);Protein13g;Carb43g;Fiber4g;Sugars5g(est.addedsugars:0g);Chol69mg;Iron3mg;Sodium649mg;Calc111mg

LOUISVILLEHOTBROWNSWITHCAULIFLOWERMORNAYCLASSIC:Caloriesperserving:828,SatFat:25.7g,Sodium:2556mg,Sugars:15gMAKEOVER:Caloriesperserving:331,SatFat:5.5g,Sodium:640mg,Sugars:5g


AKentuckyclassicgetsamoderntwistwithalightbutcreamycauliflowerpureethatstandsinforthetraditionalcheesesauce.

1½cupschoppedcauliflower

1cupunsaltedchickenstock

⅓cup2%reduced-fatmilk1ouncefreshpecorinoRomanocheese,grated(about¼cup)1½tablespoonsunsaltedbutter½teaspoonfreshlygroundblackpepper,divided¼teaspoonkoshersalt4(1½-ounce)slicesmultigrainbread4center-cutbaconslices,chopped12ouncesturkeybreastcutlets(about¼inchthick)4(½-inch-thick)slicesheirloombeefsteaktomatoes1tablespoonchoppedfreshflat-leafparsley

1tablespoonchoppedfreshchives

1.Preheatbroiler.2.Combinecauliflowerandstockinamediumsaucepan.Bringtoaboil;cook10minutesoruntiltender.Placecauliflowermixtureinablender.Addmilk,cheese,butter,¼teaspoonpepper,andsalt.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters);processuntilsmooth.3.Placebreadonabakingsheet.Broil2minutesoruntiltoastedononeside.4.Cookbaconinalargeovenproofskilletovermedium-highheatuntilcrisp.Removebaconwithaslottedspoon.Sprinkleturkeywith¼teaspoonpepper.Addturkeytopan;cook2minutesoneachsideoruntildone.Removeturkeyfrompan;letstand5minutes.Shredturkeyintolargepieces.Arrangebreadslicesinasinglelayer,toastedsidedown,inpan.Topbreadsliceswithturkey.Pourcauliflowermixtureoverturkey;broil3minutesoruntilsaucebeginstobubble.Topeachservingwith1tomatoslice,one-fourthofbacon,andherbs.

Serves4(servingsize:1sandwich):Calories331;Fat11.7g(sat5.5g,mono

3.4g,poly1.4g);Protein33g;Carb24g;Fiber5g;Sugars5g(est.addedsugars:0g);Chol78mg;Iron3mg;Sodium640mg;Calc162mg

GRILLEDHAM,CHICKEN,ANDGRUYÈRESANDWICHESCLASSIC:Caloriesperserving:1007,SatFat:15.5g,Sodium:1702mg,Sugars:9gMAKEOVER:Caloriesperserving:371,SatFat:6g,Sodium:750mg,Sugars:6g


Thisisaperfectsandwichforwatchingthebiggame.Serveitwithanamberbeer,whosetoastymaltandbitterhopscomplementthesweetpearsandnuttycheese.

2(6-ounce)skinless,bonelesschickenbreasthalvesCookingspray¼teaspoonfreshlygroundblackpepper1½ouncesprosciutto,cutinto4thinslices8(¾-ounce)slicessourdoughbread4teaspoonsbutter,softenedanddivided2ouncesGruyèrecheese,shredded(about½cup)2tablespoonsDijonmustard2cupsarugula3tablespoonsthinlyslicedshallots


1largered-skinnedpear,sliced

1.Cuteachchickenbreastinhalfhorizontallytoform4cutlets.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Sprinklechickenwithpepper.Addchickentopan;cook4minutesoneachsideoruntildone.Removechickenfrompan.Wrap1prosciuttoslicearoundeachcutlet.2.Returnpantomediumheat.Coatpanwithcookingspray.Spread1sideofeachbreadslicewith½teaspoonbutter.Place4breadslices,butteredsidesdown,inpan.Topeachbreadsliceinpanwith2tablespoonscheese;toastbreadfor2minutesoruntilundersideistoastedandcheesemelts.Removebreadfrompan.Recoatpanwithcookingspray.Place4breadslices,butteredsidesdown,inpan;toast2minutesoruntiltoasted.Removefrompan.

3.Topeachcheese-toppedbreadslicewith1chickencutlet.Spread1½teaspoonsmustardoveruntoastedsideofeachremainingbreadslice.Combinearugula,shallots,andjuiceinabowl;toss.Dividearugulamixtureamongsandwiches;topeachsandwichwith1breadslice,mustardsidedown.Servewithpearslices.

Serves4(servingsize:1sandwichand¼pear):Calories371;Fat11.5g(sat6g,mono3.3g,poly1.2g);Protein32g;Carb34g;Fiber3g;Sugars6g(est.addedsugars:0g);Chol81mg;Iron3mg;Sodium750mg;Calc197mg

CHEESYVEGETABLEANDBEANQUESADILLASCLASSIC:Caloriesperserving:557,SatFat:8.8g,Sodium:1317mg,Sugars:11gMAKEOVER:Caloriesperserving:253,SatFat:2.8g,Sodium:631mg,Sugars:6g


Theooey-gooeycheeseinaquesadillaiswhatmakesiteveryone’sfavorite,butthecaloriescertainlydonot.Trythisfliponyourfavoritetreatbyusingbeanstoholditalltogetherinsteadofthetraditionalmountainofcheese.Mixingshreddedcheesewithalow-fatcreamycheesealsoaddstothegoodnessofthisrecipe.

1redbellpepper,cutintostrips1yellowbellpepper,cutintostrips1smallVidaliaorothersweetonion,verticallysliced1smallzucchini,thinlyslicedCookingspray1tablespoongroundcumin

2tablespoonschoppedfreshcilantro

½teaspoongratedlimerind


1(15-ounce)canfat-freerefriedbeans6ouncesshreddedquesofresco(about1½cups)3(0.75-ounce)wedgesspreadableSwisscheese6(8-inch)fat-freeflourtortillas1.Combinefirst4ingredientsinalargebowl;coatvegetablemixturewithcookingspray.Heatalargenonstickskilletovermedium-highheat.Addvegetablemixturetopan;sauté6to8minutesoruntilvegetablesarelightlybrowned.Addcuminandnext3ingredients(throughlimejuice);cook30seconds,stirringconstantly.Transfervegetablemixturetoabowl;coolslightly.Wipepancleanwithapapertowel.

2.Placebeansinabowl;stiruntilsmooth.Combinequesofrescoandcheesewedgesinanotherbowl;stiruntilsmooth.3.Placetortillasonalargecuttingboardorworksurface.Spread¼cupbeansoverhalfofeachtortilla.Spreadabout3tablespoonscheesemixtureoverotherhalfofeachtortilla.Spoon½cupvegetablemixtureovercheesemixture;foldtortillasinhalf.4.Reheatpanovermedium-highheat.Coatquesadillaswithcookingspray.Place2quesadillasinpan;cook1to2minutesoneachsideoruntilcheesemeltsandtortillasaregoldenbrown.Removefrompan;keepwarm.Repeatproceduretwicewithremainingquesadillas.Cuteachquesadillainto4wedges,andserveimmediately.

Serves6(servingsize:1quesadilla):Calories253;Fat5.5g(sat2.8g,mono0.7g,poly0.1g);Protein11g;Carb40g;Fiber4g;Sugars6g(est.addedsugars:0g);Chol17mg;Iron2mg;Sodium631mg;Calc143mg

CREAMYGRILLEDCHEESESKILLETPANINI



Ameltinglydeliciousgrilledcheesesandwichisjustperfectsomedaystochaseawaythewinterbluesoraccommodatethebestbowlofsoupever.Here’showtosatisfyyourcravingwithoutblowingyourcaloriesfortheday.Keepyoursandwichinterestingbyexperimentingwithdifferentlow-fatcheesestofindtheflavorprofilethatsuitsyoubest.

4ounces2%reduced-fatextra-sharpcheddarcheese,shredded(about1cup1tablespooncanolamayonnaise

1teaspoonDijonmustard

Dashoffreshlygroundblackpepper8(1-ounce)slicesheartywhole-grainwheatbreadCookingspray

1.Combinefirst4ingredientsinamediumbowl;mixwell(mixturewillbeverythick).Spread3tablespoonscheesemixtureon1sideofeachof4breadslices.Topeachwith1breadslice.Lightlycoatsandwicheswithcookingspray.2.Heatalargenonstickskilletovermedium-lowheat.Addsandwichestopan;topsandwicheswithfoilcoatedwithcookingspray.Placeasmallerskilletontopoffoil;cook2to3minutes.Removesmallskilletandfoil;turnsandwiches,andreplacefoilandskillet.Cook2to3minutesoruntilsandwichesaregoldenbrownandcheesemixturemelts.Serveimmediately.

Serves4(servingsize:1sandwich):Calories242;Fat8.9g(sat4.5g,mono1.5g,poly0.7g);Protein14g;Carb25g;Fiber4g;Sugars3g(est.addedsugars:0g);Chol20mg;Iron1mg;Sodium567mg;Calc263mg

CREAMY,LIGHTMACARONIANDCHEESECLASSIC:Caloriesperserving:654,SatFat:18g,Sodium:734mg,Sugars:8gMAKEOVER:Caloriesperserving:390,SatFat:6.1g,Sodium:589mg,Sugars:7g

HANDS-ON:1HR.TOTAL:1HR.25MIN.

Atrioofboldcheesespacksmoreflavorthanaone-cheeseapproach,whilegroovedpastaensuresfullsaucecoverage.

SMOKYSHRIMPANDCHICKENGUMBO



Makinghomemadestockdrasticallyreducesthesodium.Freezeleftoverstockuptothreemonths,anduseforchowderorrisotto.

Stock:1poundunpeeledmediumshrimp8cupswater

1teaspoonblackpeppercorns

4garliccloves,crushed3largecelerystalks,chopped

3bayleaves

3mediumcarrots,coarselychopped1largeonion,coarselychoppedGumbo:

6tablespoonscanolaoil,divided2.25ouncesall-purposeflour(about½cup)6skinless,bonelesschickenthighs,cutintobite-sizedpieces2cupsfinelychoppedwhiteonion

1tablespoonCreoleseasoning

3garliccloves,minced2mediumcelerystalks,chopped2mediumtomatoes,finelychopped1largegreenbellpepper,seededandfinelychopped3cupsfat-free,lower-sodiumchickenbroth2bayleaves1cupfrozencutokra

2teaspoonsWorcestershiresauce

2teaspoonshotpeppersauce(suchasTabasco)½teaspoonblackpepper½teaspoonsmokedpaprika

2cupshotcookedbrownrice

1.Topreparestock,peelanddeveinshrimp,reservingshells.Cuteach

shrimpinhalflengthwise;covershrimp,andrefrigerate.2.Combinereservedshrimpshells,8cupswater,andnext6ingredients(throughcoarselychoppedonion)inalargeDutchoven;bringtoaboil.Reduceheat,andsimmer1hour.Strainthroughasieveintoabowl;discardsolids.Setaside3cupsstock;keepwarm.Reserveremainingstockforanotheruse.3.Topreparegumbo,heatalargecast-ironskilletoverlowheat;add¼cupcanolaoil.Cook2minutes,swirlingtocoatpan.Weighorlightlyspoonflourintoadrymeasuringcup.Graduallyaddflourtooil,stirringconstantlywithawhiskuntilsmooth.Increaseheattomedium;cook8minutesoruntilflourmixtureiscaramel-colored,stirringfrequently.Cook2minutesoruntilmixtureischestnut-colored,stirringconstantly.Removefromheat;slowlyaddwarmshrimpstock,stirringuntilsmooth.Pourstockmixtureintoalargebowl.4.Heat1tablespoonoilinalargeDutchovenovermediumheat.Addchicken;cook7minutes,turningtobrownonallsides.Addonionandnext5ingredients(throughbellpepper);sauté3minutes.Returnstockmixturetopan;addbrothandbayleaves.Bringtoaboil;reduceheat,andsimmer45minutes.5.Addokraandnext3ingredients(throughblackpepper).Simmer30minutes.6.Combineshrimpandpaprika;tosstocoatshrimp.Heatalargenonstickskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Addshrimp;sauté2minutesoruntilshrimparedone.Stirshrimpintookramixture.Discardbayleaves.Serveoverrice.

Serves8(servingsize:1cupgumboand¼cuprice):Calories334;Fat14.3g(sat1.6g,mono7.6g,poly4.1g);Protein26g;Carb25g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol130mg;Iron3mg;Sodium539mg;Calc76mg

SHRIMPBISQUE


HANDS-ON:1HR.23MIN.TOTAL:1HR.58MIN.

Thistakeonausuallyhigh-fatfavoriteusesadeceptivelyhealthysubstituteforcreamthatyouwillfindindispensableinyourkitchenrepertoirefromnowon.

Brownricecream:

2cupswater

½cupuncookedinstantbrownrice1cup2%reduced-fatmilkShrimpBisque:

1poundunpeeledmediumshrimp

4teaspoonscanolaoil,divided2carrots,peeledandcoarselychopped2celerystalks,coarselychopped1leek,trimmedandchopped2tablespoonstomatopaste1bayleaf

4cupswater

⅓cupdrysherry


¼teaspoonsalt

1.Topreparebrownricecream,bring2cupswaterandricetoaboilinamediumsaucepan;cover,reduceheat,andsimmer30minutes.Removefromheat;letstand,covered,5minutes.Pourmixtureintoablender;addmilk.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blend2minutesoruntilsmooth.Setaside.2.Topreparebisque,peelshrimp,reservingshells.Coverandrefrigerateshrimp.Heat2teaspoonsoilinalargeDutchovenovermediumheat.Addshrimpshells,carrot,celery,andleek;cook8minutesoruntilshellsarebrightpinkandvegetablesarelightlycaramelized,stirringfrequently.Stirintomatopasteandbayleaf.Add4cupswaterandsherry,scrapingpantoloosenbrownedbits.Bringtoaboil;reduceheat

tomedium-low,andsimmer30minutes,stirringoccasionally.Strainmixturethroughasieveintoalargebowl,reservingstock.Discardsolids.3.ReturnDutchoventomedium-highheat;add2teaspoonsoiltopan.Addshrimp;cook3minutesoruntilshrimparedone.Removeshrimpfrompan;keepwarm.Addflourtodrippingsinpan;cook1minute,stirringconstantly.Graduallyadd1cupreservedstock,stirringuntilsmoothandslightlythick.Stirinremainingstock,salt,and2cupsbrownricecream.Bringtoasimmer;reduceheattomedium-low,andcook10minutes,stirringoccasionally.

Serves12(servingsize:½cup):Calories98;Fat2.6g(sat0.4g,mono1.1g,poly0.6g);Protein7g;Carb10g;Fiber1g;Sugars2g(est.addedsugars:0g);Chol49mg;Iron1mg;Sodium90mg;Calc60mg

BROCCOLI-CHEESESOUPCLASSIC:Caloriesperserving:429,SatFat:17.9g,Sodium:720mg,Sugars:8gMAKEOVER:Caloriesperserving:210,SatFat:5.5g,Sodium:520mg,Sugars:3g


Welikeourversionextrachunky,soweonlypureeaboutathirdofthebroccolimixtureinstep3.Forathinner,smootherconsistency,addmoresouptotheblender.

4cupsunsaltedchickenstock,divided½cupuncookedinstantbrownrice1cup1%low-fatmilk2teaspoonsextra-virginoliveoil

1cupchoppedonion

3garliccloves,minced1¼poundsbroccoliflorets,coarselychopped¾teaspoonkoshersalt½teaspoonfreshlygroundblackpepper5ouncesextra-sharpcheddarcheese,shreddedanddivided(about1¼cups)1.Combine2cupsstockandriceinasmallsaucepanovermedium-highheat;bringtoaboil.Cover,reduceheat,andsimmer25minutes.Removefromheat;letstand5minutes.Placericemixtureandmilkinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.2.Heatalargesaucepanovermediumheat.Addoiltopan;swirltocoat.Addonion;sauté4minutes,stirringoccasionally.Addgarlic;cook30seconds.Addbroccoliandsalt;cook5minutes,stirringfrequently.Add2cupsstock;bringtoaboil.Reduceheat,andsimmer5minutesorjustuntilbroccoliistender.Addricemixture;simmer2minutes,stirringoccasionally.3.Place2cupssoupinblender;processuntilsmooth.Returnpureedsouptopan.Addpepperand4ouncescheese;stiruntilcheesemelts.Dividesoupamong6bowls;sprinklewith1ouncecheese.

Serves6(servingsize:about1cup):Calories210;Fat10.3g(sat5.5g,mono3.5g,poly0.6g);Protein14g;Carb17g;Fiber4g;Sugars3g(est.addedsugars:0g);Chol27mg;Iron1mg;Sodium520mg;Calc290mgCRAZYTRICK

Aniftylittletrickwithinstantbrownricemadeourcheesywishescometrue.Whenovercookedinchickenstock,thericebecomessilky,savory,andsoft—perfectforapureewhenblendedwithlow-fatmilk.Theresultisathick,nutty,whole-grain“cream”thateliminatestheneedforheavycream,butter,orrefinedwhiteflour,leavingroomforplentyofcheese.

CREAMY,LIGHTPOTATOSOUPCLASSIC:Caloriesperserving:525,SatFat:16g,Sodium:1143mg,Sugars:7gMAKEOVER:Caloriesperserving:223,SatFat:2.7g,Sodium:478mg,Sugars:5g


CombiningbakingpotatoeswithYukongoldpotatoesaddsrichnessinflavorandthicknessintexture.

1½tablespoonsextra-virginoliveoil,divided1cupchoppedonion

1teaspoonchoppedfreshthyme

5garliccloves,chopped1poundcubedpeeledbakingpotato1poundcubedYukongoldpotato


1teaspoonkoshersalt,divided

1bayleaf

1poundcauliflower,cutintoflorets¾teaspoonfreshlygroundblackpepper,dividedCookingspray1½cups2%reduced-fatmilk¾cupchoppedgreenonions,divided½cupfat-freefromageblancorsourcream2ouncessharpcheddarcheese,grated(about½cup)4center-cutbaconslices,cookedandcrumbled1.Preheatovento450°.2.HeatalargeDutchovenovermedium-highheat.Add1½teaspoonsoiltopan;swirltocoat.Addonion,thyme,andgarlic;sauté5minutesoruntiltender,stirringoccasionally.Addpotatoes,stock,½teaspoonsalt,

andbayleaf;bringtoaboil.Cover,reduceheat,andsimmer35minutesoruntilpotatoesareverytender,stirringoccasionally.Removefromheat;discardbayleaf.3.Whilepotatoessimmer,combine1tablespoonoil,cauliflower,¼teaspoonsalt,and¼teaspoonpepperonajelly-rollpancoatedwithcookingspray;tosstocoat.Roastat450°for30minutesoruntilbrowned,turningonce.4.Placecauliflowermixtureandmilkinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropening(toavoidsplatters).Blenduntilsmooth.Pourcauliflowermixtureintoalargebowl.Addhalfofpotatomixturetoblender;pulse5to6timesoruntilcoarselychopped.Pourintobowlwithcauliflowermixture.Repeatwithremainingpotatomixture.Placecauliflower-potatomixtureinDutchovenovermediumheat.Stirin¼teaspoonsalt,½teaspoonpepper,½cupgreenonions,andfromageblanc;stiruntilfromageblancmelts.Ladlesoupinto8bowls.Topwithremaininggreenonions,cheddarcheese,andbacon.

Serves8(servingsize:about1¼cupssoup,1½teaspoonsgreenonions,1tablespooncheese,and1½teaspoonsbacon):Calories223;Fat6.7g(sat2.7g,mono2.8g,poly0.5g);Protein13g;Carb30g;Fiber4g;Sugars5g(est.addedsugars:0g);Chol15mg;Iron2mg;Sodium478mg;Calc185mgSNEAKATTACK

Becausecauliflowerhastwo-thirdsfewercaloriesperouncethanthestarchypotato,swappingsomeinisbothwiseandtasty.Roastingthecaulifloweraddsanuttyflavor.

TAKEOUTFAVORITES

REUBENSANDWICHES



Withsauerkraut,cornedbeef,andryebread,adelicatessenReubensandwichhasaserioussodiumissue.Addsaladdressingandcheese,andthesaturatedfatandcaloriesstarttoclimb,too.Oursolution:UseshavedSwisscheeseandlower-sodiumcornedbeef.

Dressing:¼cupcanolamayonnaise1tablespoonchilisauce2teaspoonsfinelyminceddillpickle

1teaspoonWorcestershiresauce

½teaspoongratedonionSandwiches:

8(¾-ounce)sliceswhole-grainryebread3ouncesSwisscheese,shaved(about¾cup)4ounceslower-sodiumcornedbeef,thinlysliced1cuporganicsauerkraut,drainedwell1.Preheatbroiler.2.Topreparedressing,combinefirst5ingredientsinasmallbowl,stirringwell.3.Topreparesandwiches,placebreadslicesinasinglelayeronaheavybakingsheet.Broil1½minutesoruntiltoasted.Turnbreadover,andbroil1minuteoruntillightlytoasted.Remove4slicesfrompan.Dividecheeseamong4slices,sprinklingitoverlightlytoastedsides.Broil1minuteoruntilcheesemelts.Spreadabout1½tablespoonsdressingovercheese-coatedsideofeachbreadslice;topeachservingwith1ouncecornedbeef,¼cupsauerkraut,and1breadslice.Serveimmediately.


DIJONCROQUEMONSIEUR



Insteadofyourusualgrilledhamandcheese,trythisFrench-stylesandwichthat’senhancedbythezipofwhole-grainmustardandlower-sodiumham.

1tablespoonwhole-grainDijonmustard

1tablespooncanolamayonnaise

8(1-ounce)sliceswhole-grainbread4ounceslower-sodiumham,thinlysliced2ouncesshreddedGruyèrecheese(about½cup)¼teaspoonfreshlygroundblackpepper¼cupfat-freemilk2largeeggs,lightlybeatenCookingspray

1.Combinemustardandmayonnaiseinasmallbowl.Spread¾teaspoonmustardmixtureovereachbreadslice.Layereachof4breadsliceswith1ouncehamand2tablespoonscheese.Sprinklewithpepper;topwithremainingbreadslices.2.Combinemilkandeggsinashallowdish.Dipbothsidesofeachsandwichintoeggmixture.Heatalargeskilletovermediumheat.Coatpanwithcookingspray.Addsandwichestopan;cook3minutesoneachsideoruntillightlybrownedandcheesemelts.

Serves4(servingsize:1sandwich):Calories314;Fat13g(sat4.8g,mono4.5g,poly2.4g);Protein22g;Carb26g;Fiber4g;Sugars5g(est.addedsugars:1g);Chol125mg;Iron2mg;Sodium706mg;Calc240mg

SOUTHWESTCRISPYCHICKENSLIDERSCLASSIC:Caloriesperserving:886,SatFat:9.3g,Sodium:1514mg,Sugars:14gMAKEOVER:Caloriesperserving:402,SatFat:5.7g,Sodium:576mg,Sugars:2g


Chickenbreastsandpankocrispupnicelywithoutadeepfryer.

Muffins:3ouncesall-purposeflour(about1cup)⅔cupyellowcornmeal¾teaspoonbakingsoda¼teaspoonbakingpowder¼teaspoonkoshersalt¾cupnonfatbuttermilk2tablespoonsbutter,melted1largeegg,lightlybeaten1.5ouncessharpcheddarcheese,shredded(about⅓cup)1jalapeñopepper,seededandmincedCookingspray

Chicken:⅔cuppanko(Japanesebreadcrumbs)¼cupfat-freemilk1largeegg,lightlybeaten3(6-ounce)skinless,bonelesschickenbreasthalves2tablespoonscanolaoil,divided2teaspoonsfreshlimejuice

1ripepeeledavocado

2applewood-smokedbaconslices,cookedandcrumbled12(½-inch-thick)slicesripetomato¼teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper1.Preheatovento350°.Topreparemuffins,combineflour,cornmeal,bakingsoda,bakingpowder,and¼teaspoonsaltinamediumbowl,stirringwellwithawhisk.Combinebuttermilk,butter,and1egg,stirringwell.Addbuttermilkmixturetoflourmixture,stirringjustuntilcombined.Stirincheeseandjalapeño.Spoonbatterinto12muffincupscoatedwithcookingspray.Bakeat350°for17minutesoruntilawoodenpickcomesoutclean.Removefrompan;coolonawirerack.Cutmuffinsinhalfcrosswise.2.Topreparechicken,placepankoinashallowdish.Combinefat-freemilkand1egginashallowdish.Spliteachchickenbreastinhalflengthwisetoform6cutlets;cuteachcutletinhalfcrosswisetoform12

pieces.Heat1tablespoonoilinalargeskilletovermedium-highheat.Dipchickenineggmixture;dredgeinpanko.Coatpankolightlywithcookingspray.Add6chickenpiecestopan;cook3minutesoneachsideoruntilgoldenanddone.Repeatprocedurewithremainingoilandchicken.3.Combinelimejuiceandavocado;mashtodesiredconsistency.Stirinbacon.Dividemixtureamongmuffins;topeachsliderwith1chickenpieceand1tomatoslice.Sprinklewith¼teaspoonsaltandblackpepper.

Serves6(servingsize:2sliders):Calories402;Fat18g(sat5.7g,mono8.3g,poly2.6g);Protein25g;Carb34g;Fiber3g;Sugars2g(est.addedsugars:0g);Chol106mg;Iron2mg;Sodium576mg;Calc129mg

CHICKENVERDEENCHILADASCLASSIC:Caloriesperserving:943,SatFat:27.1g,Sodium:1155mg,Sugars:6gMAKEOVER:Caloriesperserving:453,SatFat:6.5g,Sodium:627mg,Sugars:5g


Addingflavortothesaucethickensitwithoutalltheextracheese.Boosttheflavorofthechickenwithsalsaverde,freshcilantro,pickledjalapeños,andcumin.Bymixinginfreshtomato,mashedavocado,andreduced-fatsourcream,wewereabletocutbackontheamountofcheese.

¾cupprechoppedonion¾cupunsaltedchickenstock½cupsalsaverde⅓cupfinelychoppedcilantrostems2tablespoonsslicedpickledjalapeñopepper

5teaspoonsall-purposeflour

½teaspoongroundcumin2garliccloves,thinlysliced8ouncesshreddedskinless,bonelessrotisseriechickenbreast(about2cups)¾cupchoppedtomato

3tablespoonsreduced-fatsourcream

1ripepeeledavocado,coarselymashed8(6-inch)corntortillas4ouncesreduced-fatsharpcheddarcheese,shaved(about1cup)

2tablespoonscilantroleaves

1.Placeovenrackinlowerthirdofoven;preheatbroiler.2.Combinefirst8ingredientsinamediumsaucepan.Bringtoaboil;reduceheat,andsimmer4minutes.Stirinchicken;cook1minuteor

untilheated.Removefromheat.Stirintomato,sourcream,andavocado.3.Stacktortillas;wrapstackindamppapertowels,andmicrowaveatHIGHfor45seconds.Spoon1cupchickenmixtureintoan11x7–inchglassorceramicbakingdish.Spoon⅓cupchickenmixtureincenterofeachtortilla;rollup.Arrangetortillas,seamsidesdown,inbakingdish.Topwithcheese.Broil3minutesoruntilcheesemelts.Sprinklewithcilantroleaves.

Serves4(servingsize:2enchiladas):Calories453;Fat18.6g(sat6.5g,mono6.1g,poly2.1g);Protein30g;Carb45g;Fiber8g;Sugars5g(est.addedsugars:0g);Chol75mg;Iron1mg;Sodium627mg;Calc280mgCRAZYTRICK

Howdoyoushredchickenquickly?Pullapartthemeatwithtwoforkswhileit’swarm.

CHICKENPARMESAN



Reducingthecheesesandtheoilusedtobrownthechickenandinthetomatosauceshavesoff300caloriesandabout10gfatperserving.

NASHVILLEHOTCHICKEN



Thissimplerecipeisarevelation:Ittastesasgoodastheold-school,super-savorychickenyou’dgetinabucket,butwithoutthesaturatedfat.

8(3-ounce)skinless,bonelesschickenthighs1largeegg,lightlybeaten1.5ouncesall-purposeflour(about⅓cup)1teaspoongarlicpowder1teaspoononionpowder


½teaspoongroundredpepper½teaspoonkoshersalt,divided1½tablespoonscanolaoil1½tablespoonshotsauce1.Combinechickenandegginashallowdish;tosstocoat.Combineflour,garlicpowder,onionpowder,peppers,and¼teaspoonsaltinashallowdish;dredgechickeninflourmixture.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchicken;cook5minutesoneachsideoruntilbrownedanddone.Drainchickenonaplatelinedwithpapertowels.Sprinklewith¼teaspoonsalt;topwithhotsauce.

Serves4(servingsize:2thighs):Calories312;Fat13.6g(sat2.6g,mono6.2g,poly3.4g);Protein36g;Carb10g;Fiber1g;Sugars0g(est.addedsugars:0g);Chol208mg;Iron2mg;Sodium444mg;Calc30mg

PAN-FRIEDCHICKENFINGERSWITHSPICYDIPPINGSAUCECLASSIC:Caloriesperserving:686,SatFat:3.8g,Sodium:1202mg,Sugars:27gMAKEOVER:Caloriesperserving:414,SatFat:1.5g,Sodium:495mg,Sugars:4g


Insteadofbatter-coated,deep-friedchickendrowninginfattysauce,ourchickengetsacrunchyexteriorfromcerealandisservedwithjustenoughspicymayofordipping.

DippingSauce:¼cupcanolamayonnaise2teaspoonsSriracha

1teaspoonfreshlimejuice

½teaspoonlower-sodiumsoysauceChicken:¼cupall-purposeflour1½teaspoonsfreshlygroundblackpepper1½teaspoonspaprika

1tablespoonwater

2largeeggs,lightlybeaten3cupswhole-grainflakecereal(suchasKashi7-GrainFlakes),finelycrushed(about2½cupscrushed)

1poundchickenbreasttenders

¼teaspoonsalt1½tablespoonscanolaoil

1.Topreparedippingsauce,combinecanolamayonnaise,Sriracha,limejuice,andsoysauceinasmallbowl,stirringwithawhisk.Coverandchill.2.Topreparechicken,combineflour,blackpepper,andpaprika.Placeflourmixtureinashallowdish.Combine1tablespoonwaterandeggs;placeinanothershallowdish.Placecrushedcerealinathirdshallowdish.3.Sprinklechickenwithsalt.Workingwith1pieceatatime,dredgechickeninflourmixture.Dipineggmixture;dredgeincereal.Repeatprocedurewithremainingchickenpieces.4.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchickenpiecestopan;cook2minutesoneachsideoruntildone.Serveimmediatelywithsauce.

Serves4(servingsize:about3ounceschickenfingersand1tablespoonsauce):Calories414;Fat14g(sat1.5g,mono7g,poly4.2g);Protein34g;Carb38g;Fiber5g;Sugars4g(est.addedsugars:1g);Chol156mg;Iron3mg;

Sodium495mg;Calc38mg

SWEETANDSOURCHICKENCLASSIC:Caloriesperserving:1003,SatFat:2.1g,Sodium:1341mg,Sugars:90gMAKEOVER:Caloriesperserving:474,SatFat:1.8g,Sodium:523mg,Sugars:9g


Powderedpeanutbutter(whichyou’llfindonthenutbuttersaisle)addsrichnessanddepthforveryfewCalorieshere;ifyou’drathernotuseit,substitutemoreflour.

¼cupmirin(sweetricewine)or¼cupdrysherrymixedwith2teaspoonssugar1largeegg,lightlybeaten1poundskinless,bonelesschickenbreasttenders,cutinto2-inchpieces¼cuppowderedpeanutbutter3tablespoonsquick-mixingflour(suchasWondra)3tablespoonscornstarch1tablespoonsugar


¾cupslicedgreenonions1redbellpepper,chopped5tablespoonswater3tablespoonsketchup2tablespoonsSriracha1tablespoonplumsauce


1(8.8-ounce)packageprecookedwhiterice¼cupcilantroleaves

2tablespoonstoastedsesameseeds

1.Combinemirinandegginamediumbowl.Addchicken;tosstocoat.Letstand5minutes;drainwell.

2.Combinepowderedpeanutbutterandnext3ingredients(throughsugar)inabowl.Addchicken;tosswelltocoat.Heatalargeskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchicken;cook3minutesoneachsideoruntildone.Removechickenfrompan;keepwarm.3.Heatpanoverhighheat.Addonionsandbellpepper;stir-fry1minute.Combine5tablespoonswaterandnext4ingredients(throughWorcestershire)inabowl.Addchickenandketchupmixturetopan;cook1minute,tossingtocoat.4.Dividericeamong4plates;topwithchickenmixture.Sprinklewithcilantroleavesandsesameseeds.

Serves4(servingsize:½cuprice,about1cupchickenmixture,1tablespooncilantro,and1½teaspoonssesameseeds):Calories474;Fat16.6g(sat1.8g,mono8.4g,poly4.4g);Protein31g;Carb50g;Fiber3g;Sugars9g(est.addedsugars:5g);Chol77mg;Iron2mg;Sodium523mg;Calc34mg

OVEN-FRIEDSHRIMPANDOKRALOUISIANAPO’BOYCLASSIC:Caloriesperserving:830,SatFat:5.2g,Sodium:2031mg,Sugars:6gMAKEOVER:Caloriesperserving:396,SatFat:1.4g,Sodium:754mg,Sugars:5g


YellowcornmealprovidesacrunchyexteriortothisSouthernclassic.

2tablespoonsfinelychoppedgreenonions1tablespoondrainedchoppedcapers

2tablespoonscanolamayonnaise

1½teaspoonsfreshlemonjuice

1teaspoonCreolemustard

⅛teaspoongroundredpepper1smallgarlicclove,grated½cupnonfatbuttermilk,divided15smallokrapods,trimmedandhalvedlengthwise(about6ounces)½teaspoonkoshersalt,divided10ouncesmediumshrimp,peeledanddeveined

1tablespoonall-purposeflour

⅔cupyellowcornmeal1½teaspoonssalt-freeCajun/Creoleseasoning


4top-splithotdogbuns,toasted

4top-splithotdogbuns,toasted½cupthinlyslicediceberglettuce1mediumtomato,cutinhalflengthwiseandthinlysliced1.Placeajelly-rollpaninoven.Preheatovento450°(leavepaninovenasitpreheats).2.Combinefirst7ingredientsinasmallbowl,stirringwell.Chill.3.Combine2tablespoonsbuttermilkandokra;tosstocoat.Sprinklewith¼teaspoonsalt;tosstocoat.4.Placeshrimpinamediumbowl.Sprinklewithflour;tosswelltocoat.Drizzlewith6tablespoonsbuttermilk,andsprinklewith¼teaspoonsalt;tosstocoat.Drainokraandshrimpthroughasieve;discardliquid.5.CombinecornmealandCajun/Creoleseasoninginalargezip-topplasticbag.Addokraandshrimp;sealbag,andshakewelltocoat.6.Carefullyremovepanfromoven;drizzlewithoil,tiltingpantospreadoil.Removeshrimpandokrafromcornmeal,shakingoffexcess;arrangeinasinglelayeronpan.Bakeat450°for5minutes;carefullystirandturnover.Bake4minutesoruntildone.7.Spreadabout1tablespoonsauceon1sideofeachhotdogbun;dividelettuceandtomatoamongbuns.Divideshrimpandokramixtureamongbuns.


CASHEWCHICKENCLASSIC:Caloriesperserving:677,SatFat:8g,Sodium:1539mg,Sugars:10gMAKEOVER:Caloriesperserving:340,SatFat:3.4g,Sodium:435mg,Sugars:9g


AtakeontheIndiandishmurghmakhani,thisrecipefeaturesathicksauceflavoredwithIndianspicesandspiceblendssuchasgarammasala,coriander,ginger,andgroundredpepper.Serveoverbrownbasmatiriceorwithnaanflatbread.

⅔cupcashews,toasted⅔cupplainfat-freeGreekyogurt¼cuptomatopaste

2tablespoonswhitevinegar

1¼teaspoonsgarammasala1teaspoongroundcoriander

1teaspoongratedpeeledfreshginger

¼teaspoongroundredpepper2garliccloves,chopped4skinless,bonelesschickenthighs,cutintobite-sizedpieces(about14ounces)2(8-ounce)skinless,bonelesschickenbreasts,cutintobite-sizedpiecesCookingspray2¾cupsfinelychoppedonion(2large)2greencardamompods,lightlycrushed1(2-inch)cinnamonstick2cupsfat-free,lower-sodiumchickenbroth1cuporganictomatopuree

1teaspoonHungariansweetpaprika

¼teaspoonsalt

3tablespoonshalf-and-half

Choppedfreshcilantro(optional)1.Combinefirst9ingredientsinablenderorfoodprocessor;processuntilsmooth.Combinenutmixtureandchickeninalargebowl;coverandrefrigerate3hoursorovernight.2.HeatalargeDutchovenovermedium-lowheat.Coatpanwithcookingspray.Addonion,cardamom,andcinnamonsticktopan;coverandcook10minutesoruntilonionisgolden,stirringoften.3.Addchickenmixturetopan;cook10minutes,stirringfrequently.Stirinbroth,tomatopuree,paprika,andsalt,scrapingpantoloosenbrownedbits.Cook1houroruntilthick.Stirinhalf-and-half;cook1minute,stirringoccasionally.Removefromheat.Discardcinnamonstick.Garnishwithfreshcilantro,ifdesired.

Serves6(servingsize:about1cup):Calories340;Fat13.6g(sat3.4g,mono5.8g,poly2.6g);Protein37g;Carb19g;Fiber4g;Sugars9g(est.addedsugars:1g);Chol91mg;Iron3mg;Sodium435mg;Calc83mg

PAN-FRIEDSHRIMPCLASSIC:Caloriesperserving:686,SatFat:5.6g,Sodium:1805mg,Sugars:4gMAKEOVER:Caloriesperserving:435,SatFat:2g,Sodium:610mg,Sugars:1g


Shrimparecoatedinathintempura-stylebatteranddredgedinabreadcrumbcoatingtopumpupthecrunch.

1cuppanko(Japanesebreadcrumbs)1tablespoonfinelychoppedfreshflat-leafparsleyleaves¼teaspoonkoshersalt3.5ouncesriceflour(about¾cup)2.25ouncesall-purposeflour(about½cup)½teaspoonbakingsoda12ounceschilledpilsnerbeer


1½poundslargeshrimp,peeledanddeveined1.Combinefirst3ingredientsinashallowbakingdish;tosstocombine.Weighorlightlyspoonriceflourandall-purposeflourintodrymeasuringcups;levelwithaknife.Combinefloursandbakingsodainalargebowl,stirringwithawhisk.Graduallyaddbeer,stirringwithawhiskuntilsmooth.2.Heatalargeskilletovermedium-highheat.Add3tablespoonsoiltopan;swirltocoat.Diphalfofshrimpinbatter;shakeoffexcess.Dredgeshrimplightlyinpankomixture.Placeshrimpinasinglelayerinpan;cook2½minutesoneachsideoruntilgoldenbrown.Removeshrimpfrompan;drainonpapertowels.Repeatprocedurewithremainingoil,shrimp,batter,andpankomixture.


CHICKENNUGGETSWITHCRISPYPOTATOCHIPSCLASSIC:Caloriesperserving:440,SatFat:14g,Sodium:890mg,Sugars:1gMAKEOVER:Caloriesperserving:241,SatFat:0.7,Sodium:386mg,Sugars:5g


Thekidswilllovethisrecipe,andthankstoouroven-fryingmethodyouwon’tfeelguiltyservingittothem.

Chickennuggets:4(6-ounce)skinless,bonelesschickenbreasthalves,cutinto1-inchpieces⅓cuplow-fatbuttermilk⅓cupdillpicklejuice1½cupspanko(Japanesebreadcrumbs)¼teaspoonkoshersalt

2tablespoonswater

1largeegg,lightlybeatenPotatochips:

1tablespoonextra-virginoliveoil

¼teaspoonsalt1mediumpurplesweetpotato,cutcrosswiseinto⅛-inch-thickslices1mediumbakingpotato,cutcrosswiseinto⅛-inch-thickslicesHoneymustard:¼cupcanolamayonnaise¼cupplainfat-freeGreekyogurt1tablespoonhoney1tablespoonpreparedmustard

1teaspoonDijonmustard

1.Topreparechickennuggets,combinefirst3ingredientsinalargezip-topplasticbag.Refrigerate1hour,turningbagoccasionally.Placepankoinalargeskillet;cookovermediumheat3minutesoruntiltoasted,stirringfrequently.Preheatovento400°.Removechickenfrommarinade;discardmarinade.Sprinklechickenwith¼teaspoonkoshersalt.Placepankoinazip-topplasticbag.Combine2tablespoonswaterandegginashallowdish;diphalfofchickenineggmixture.Addchickentobag;sealbag,andshaketocoat.Removechickenfrombag;arrangeinasinglelayeronabakingsheet.Repeatprocedurewithremainingeggmixture,panko,andchicken.Bakechickenat400°for12minutesoruntildone.2.Topreparechips,combineoil,¼teaspoonsalt,andpotatoesina

largebowl;tosstocoat.Cutapieceofparchmentpapertofitamicrowave-safeplate.Placepaperonplate;arrangepurplepotatoslicesinasinglelayeronpaper.MicrowaveatHIGHfor4minutesoruntilcrisp.Repeatwithbakingpotatoslices.3.Topreparehoneymustard,combinemayonnaiseandnext4ingredients(throughmustard).

Serves8(servingsize:about6nuggets,about13chips,and1tablespoonhoneymustard):Calories241;Fat6.1g(sat0.7g,mono3g,poly1.3g);Protein24g;Carb21g;Fiber2g;Sugars5g(est.addedsugars:2g);Chol76mg;Iron1mg;Sodium386mg;Calc31mgCRAZYTRICK

Crispthepotatochipsbyusingyourmicrowave.

LOBSTERROLLSWITHSHAVEDFENNELANDCITRUSCLASSIC:Caloriesperserving:450,SatFat:2g,Sodium:720mg,Sugars:3gMAKEOVER:Caloriesperserving:238,SatFat:0.8g,Sodium:699mg,Sugars:3g


Brightcitrusandlicoricenotesfromthefennelcomplementthesweet,tarragon-fleckedlobstermeat.WeusedNewEngland–stylehotdogbuns,whicharetop-splitandhaveanopencrumbonthesides.

3cupscoarselychoppedcookedlobstermeat(about3[1¼-pound]lobsters)3tablespoonscanolamayonnaise

2teaspoonschoppedfreshtarragon

½teaspoonkoshersalt,divided2cupsthinlyslicedfennelbulb(about1medium)½teaspoongratedorangerind1tablespoonfreshorangejuice1tablespoonfreshlemonjuice1tablespoonricewinevinegar

2teaspoonsextra-virginoliveoil

¼teaspoonfreshlygroundblackpepperCookingspray6(1½-ounce)hotdogbuns

1.Combinelobster,mayonnaise,2teaspoonstarragon,and¼teaspoonsalt;coverandrefrigerate.2.Combinefennel,¼teaspoonsalt,orangerind,andnext5ingredients(throughpepper).3.Heatalargeskilletovermediumheat.Coatpanwithcookingspray.Addbunstopan;cook2minutesoneachsideoruntillightlybrowned.Place⅓cupfennelsaladineachbun.Topeachservingwith½cuplobstersalad.

Serves6(servingsize:1lobsterroll):Calories238;Fat6.2g(sat0.8g,mono3g,poly1.9g);Protein19g;Carb25g;Fiber2g;Sugars3g(est.addedsugars:0g);Chol52mg;Iron2mg;Sodium699mg;Calc120mg

CRABCAKES



Weloaduponmeatycrabtokeepfillerstoaminimumwiththisfreshtakeoncrabcakes.

NEWENGLANDCLAMCHOWDERCLASSIC:Caloriesperserving:730,SatFat:17g,Sodium:530mg,Sugars:1gMAKEOVER:Caloriesperserving:336,SatFat:5.1g,Sodium:629mg,Sugars:3g


Wedidn’tskimpontheclams,soeverybiteisfullofflavor.

2cupsrefrigerateddicedpotatoeswithonion2¼cupswater,divided50littleneckclams,scrubbed2thymesprigs

1bayleaf

1applewood-smokedbaconslice,finelychopped½cupfinelychoppedcelery


1(8-ounce)bottleclamjuice1teaspoonchoppedfreshthyme

1cuphalf-and-half

¼teaspoonkoshersalt


¼teaspoonfreshlygroundblackpepper½cupoystercrackers

1.Combinepotatomixtureand1¼cupswaterinamicrowave-safedish.MicrowaveatHIGH8minutesoruntilpotatoesaretender.Setaside.2.Whilepotatoescook,combine1cupwater,clams,thymesprigs,andbayleafinaDutchoven;bringtoaboilovermedium-highheat.Cover,reduceheat,andsimmer6minutesoruntilshellsopen.Removeclamsfrompanusingaslottedspoon;discardanyunopenedshells.Straincookingliquidthroughafinesieveoverabowl;discardsolids.Coolclamsslightly.Removemeatfromshells;chop.Discardshells.3.Heatamediumsaucepanovermediumheat.Addbacontopan;cook4minutesoruntilbrownedandcrisp,stirringoccasionally.Removebaconfrompanusingaslottedspoon.Increaseheattomedium-high.Addcelerytodrippingsinpan;sauté3minutesoruntiltender,stirringoccasionally.

4.Combineflourandbottledclamjuiceinasmallbowl,stirringwithawhiskuntilsmooth.Addclamjuicemixtureandreservedcookingliquidtopan.Bringmixturetoaboil;cook1minute,stirringconstantlywithawhisk.Addreservedpotatomixtureandchoppedthymetopan;reduceheat,andsimmer5minutes,stirringoccasionally.Removefromheat.Stirinchoppedclams,half-and-half,andsalt.Dividechowderamong4bowls;sprinklewithbacon,chives,andpepper.Servewithoystercrackers.

Serves4(servingsize:about1½cupschowderand2tablespoonscrackers):Calories336;Fat10.4g(sat5.1g,mono2.8g,poly1.2g);Protein29g;Carb30g;Fiber2g;Sugars3g(est.addedsugars:0g);Chol88mg;Iron27mg;Sodium629mg;Calc164mgSECRETTOSUCCESS

Bringthehalf-and-halfasclosetoroomtemperatureaspossiblebeforeaddingtothechowdertohelpkeepitfrombreaking.

FISHSANDWICHESWITHMINT-CAPERTARTARSAUCECLASSIC:Caloriesperserving:770,SatFat:9g,Sodium:1920mg,Sugars:16gMAKEOVER:Caloriesperserving:413,SatFat:1.8g,Sodium:678mg,Sugars:8g


Breadingthefishfilletsinpankoandbakingtheminsteadoffryingkeepscrunchandquicklycutsfatandcalories.


2tablespoonslow-fatsourcream

1tablespooncapers,chopped

1tablespoonfinelychoppedfreshmint

2teaspoonsfinelychoppedfreshflat-leafparsley½teaspoonredwinevinegar⅜teaspoonfreshlygroundblackpepper,divided1mediumVidaliaonion,thinlysliced

3cupsicewater

¼teaspoonsalt4(6-ounce)square-cutmahimahifillets1.1ouncesall-purposeflour(about¼cup)2largeeggwhites,lightlybeaten1cuppanko(Japanesebreadcrumbs)1½tablespoonsoliveoil4(1½-ounce)Kaiserrolls,toasted

8thintomatoslices

8thintomatoslices

1.Preheatovento350°.2.Combinefirst6ingredientsinasmallbowl;stirin⅛teaspoonpepper.Settartarsauceaside.3.Combineonionand3cupsicewater;soak20minutes.Drainonpapertowels.4.Sprinkle¼teaspoonpepperandsaltoverfish.Placeflourinashallowdish;placeeggwhitesinanotherdish.Placepankoinanother.Dredgebothsidesoffishinflour;dipineggwhite,anddredgeinpanko.Heatalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Addfishtopan;cook2minutesoneachsideoruntilbrowned.Placefishonabakingsheet.Bakeat350°for6minutesoruntilfishflakeseasilywhentestedwithafork.5.Spreadabout4teaspoonstartarsauceonbottomhalfofeachbun.Topeachwith1fishfillet.Arrangeonionoverfish;topwith2tomatoslicesandtophalfofbun.


FISHTACOSWITHTOMATILLOSAUCE



Tilapiaisasustainablefreshwaterfishthat’swidelyavailableandoffersmildflavor.Youcanuseamoreassertivelyflavoredfish,suchasmackerel,ifyouprefer.

3garliccloves

2mediumtomatillos,huskedandrinsed½mediumjalapeñopepper½cupcilantrostems


½teaspoonsugar⅜teaspoonsalt,divided2cupsverythinlyslicedredcabbage1tablespoonfreshlimejuice

1tablespoonextra-virginoliveoil

4(6-ounce)tilapiafillets¼teaspoonfreshlygroundblackpepperCookingspray8(6-inch)corntortillas¼cupfreshcilantroleaves1.Preheatbroiler.2.Arrangegarlic,tomatillos,andjalapeñoinasinglelayeronafoil-linedjelly-rollpan.Broil3minutesoneachsideoruntilblackened.Combinetomatillomixture,cilantrostems,mayonnaise,sugar,and⅛teaspoonsaltinaminifoodprocessororblender;blenduntilsmooth.3.Combinecabbage,juice,andoilinamediumbowl;tosstocoat.4.Heatalargeskilletovermedium-highheat.Sprinklefishwith¼teaspoonsaltandblackpepper.Coatpanwithcookingspray.Addfishtopan;cook2minutes.Turnfishover;cook1minute.5.Workingwith1tortillaatatime,heattortillasovermedium-highheatdirectlyontheeyeofaburnerforabout15secondsoneachsideoruntillightlycharred.Arrangehalfofatilapiafilletincenterofeachtortilla;topeachwith¼cupcabbagemixture,about1½tablespoonstomatillomixture,andabout1½teaspoonscilantroleaves.

Serves4(servingsize:2tacos):Calories291;Fat10.3g(sat1.3g,mono5g,poly2.6g);Protein29g;Carb23g;Fiber3g;Sugars4g(est.addedsugars:1g);Chol64mg;Iron1mg;Sodium375mg;Calc55mgSECRETTOSUCCESS

Aflavor-packedtomatillocremareplacesheavysourcream.

Aflavor-packedtomatillocremareplacesheavysourcream.

FANCYFISHSTICKS



Capturethecrunchappealofsuper-convenientfrozenfishsticks,butgetthemoutofthenutritiondoghouse.

¼cupreduced-fatmayonnaise¼cupfat-freesourcream1tablespoonCreolemustard

2teaspoonsfreshlimejuice

½teaspoonCajunseasoningCookingspray


½cupall-purposeflour¼teaspoonfreshlygroundblackpepper½cuplager-stylebeer1½tablespoonscreamymustardblend(suchasDijonnaise)1tablespoonfreshlimejuice2largeeggwhites

1largeegg

⅔cuppanko(Japanesebreadcrumbs)⅓cupunsaltedpumpkinseedkernels,toasted


½teaspoonchipotlechilepowder1poundhalibutorotherleanwhitefishfillets,cutinto4x1–inchpieces(about12pieces)¼teaspoonkoshersalt

4limewedges

1.Combinefirst5ingredientsinasmallbowl,stirringwithawhisk.Coverandchill.2.Preheatovento425°.3.Coatabakingsheetwithcookingspray,andspreadwithoil;heatin

oven12minutes.4.Combineflourandblackpepperinashallowdish.Combinebeer,mustardblend,limejuice,eggwhites,andegginanothershallowdish;stirwithawhiskuntilfoamy.Placepanko,pumpkinseeds,cumin,andchipotlepowderinafoodprocessor;pulse20timesoruntilcoarsecrumbsform.Placepankomixtureinashallowdish.5.Sprinklefishwithsalt.Workingwith1pieceatatime,dredgefishinflourmixture.Dipineggmixture,anddredgeinpankomixtureuntilcompletelycovered.6.Removepreheatedbakingsheetfromoven;placefishonpan,andreturntooven.Bakeat425°for15minutesoruntilfishflakeseasilywithafork,turningonce.Serveimmediatelywithsauceandlimewedges.

Serves4(servingsize:about3fishsticks,2tablespoonssauce,and1limewedge):Calories361;Fat12.7g(sat1.9g,mono4.8g,poly4.1g);Protein31g;Carb28g;Fiber2g;Sugars1g(est.addedsugars:0g);Chol104mg;Iron2mg;Sodium611mg;Calc51mgCRAZYTRICK

Grindingpankoandpumpkinseedscreatesanextra-crunchycoatingthatdoesn’tneedtobedeep-fried,savingtonsofcaloriesandfat.

CHEDDARCHEESEBURGERSWITHCARAMELIZEDSHALLOTS



Tender,goldenshallotslendsweetnesstotheclassiccheeseburger.Leangroundbeefandlightmayonnaisequicklycutthefatandcalories.

1tablespoonoliveoil,divided

2cupsthinlyslicedshallots

½teaspoonkoshersalt,divided1tablespoonwhitewinevinegar

1poundgroundsirloin

2garliccloves,minced2ouncessharpcheddarcheese,shredded(about½cup)

1cupbabyarugula

4(1½-ounce)hamburgerbuns,toasted

3tablespoonslightmayonnaise

1.Heatanonstickskilletovermedium-lowheat.Add2teaspoonsoil;swirltocoat.Addshallotsand¼teaspoonsalt;cook15minutesoruntilgoldenbrown,stirringoccasionally.Stirinvinegar;cook1minute.Removefromheat;keepwarm.2.Gentlycombinebeefandgarlic.Dividemeatmixtureinto4equalportions,gentlyshapingeachintoa½-inch-thickpatty.Pressanickel-sizedindentationincenterofeachpatty.Sprinklewith¼teaspoonsalt.3.Heatalargecast-ironskilletovermedium-highheat.Add1teaspoonoil;swirltocoat.Addpatties;cook3minutesoneachsideoruntildesireddegreeofdoneness.Topeachwith2tablespoonscheese;coverandcook1minuteoruntilcheesemelts.4.Place¼cuparugulaonbottomhalfofeachbun;topwith1pattyandone-fourthofshallots.Spreadabout2teaspoonsmayonnaiseontophalfofeachbun;placeontopofburgers.

Serves4(servingsize:1burger):Calories370;Fat17.7g(sat6.1g,mono5.4g,poly2.9g);Protein31g;Carb32g;Fiber8g;Sugars1g(est.addedsugars:0g);Chol77mg;Iron2mg;Sodium654mg;Calc113mg

QUICKBBQSANDWICHESWITHSLAWCLASSIC:Caloriesperserving:490,SatFat:7g,Sodium:1400mg,Sugars:12gMAKEOVER:Caloriesperserving:296,SatFat:1.2g,Sodium:695mg,Sugars:11g


Piletheslawonthesandwichforcrunch.PorktenderloinisleanerthanBostonbutt,withalltheflavor.

½cupunsaltedketchup3tablespoonscidervinegar1tablespoonlower-sodiumsoysauce

2teaspoonsDijonmustard

¾teaspoonfreshlygroundblackpepper½teaspoononionpowder¼teaspoongarlicpowder⅛teaspoongroundginger1(1-pound)porktenderloin,trimmedandhalvedlengthwiseCookingspray4(1½-ounce)hamburgerbuns1½cupsshreddedcabbage½cupshreddedcarrot

2teaspoonssugar

½teaspoonkoshersalt3greenonions,thinlysliced1.Preheatgrilltohighheat.2.Combinefirst8ingredientsinabowl,stirringwellwithawhisk.Reserve¼cupketchupmixture.Addporktoremainingketchupmixture;turntocoat.Placeporkongrillrackcoatedwithcookingspray;coverandgrill5minutes.Turnporkover;grill6minutesoruntilathermometerregisters150°.Removeporkfromgrill;letstand5minutes.Cutporkdiagonallyacrossthegrainintothinslices.3.Arrangebuns,cutsidesdown,inasinglelayerongrillrackcoatedwithcookingspray;grill2minutesoruntilgoldenbrownandtoasted.

4.Whileporkgrills,combineshreddedcabbageandnext4ingredients(throughonions)inamediumbowl;toss.Letstand10minutes;drain.Place1bottombunhalfoneachof4plates;divideslicedporkamongbuns.Topeachservingwith1tablespoonreservedketchupmixtureandabout½cupslaw.Placetophalvesofbunsonsandwiches.


PHILLYCHEESESTEAKS



Meaty,gooey,anddelightfullymessy,ourlightenedversionofaPhillycheesesteakisthetypeofsandwichyou’llcraveallyear.

1(12-ounce)flanksteak,trimmed¼teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper2(5-inch)portobellomushroomcaps2teaspoonsextra-virginoliveoil,divided

1cupthinlyslicedonion

1½cupsthinlyslicedgreenbellpepper

2teaspoonsmincedgarlic

½teaspoonWorcestershiresauce½teaspoonlower-sodiumsoysauce


½cup1%low-fatmilk1ounceprovolonecheese,tornintosmallpieces

2tablespoonsgratedfreshParmigiano-Reggianocheese

¼teaspoondrymustard4(3-ounce)hoagierolls,toasted

1.Placebeefinfreezer15minutes.Cutbeefacrossthegrainintothinslices.Sprinklebeefwithsaltandpepper.Removebrowngillsfromtheundersidesofmushroomcapsusingaspoon;discardgills.Removestems;discard.Thinlyslicemushroomcaps;cutslicesinhalfcrosswise.2.Heatalargenonstickskilletovermedium-highheat.Add1teaspoonoiltopan;swirltocoat.Addbeeftopan;sauté2minutesoruntilbeeflosesitspinkcolor,stirringconstantly.Removebeeffrompan.Add1teaspoonoiltopan.Addonion;sauté3minutes.Addmushrooms,bell

pepper,andgarlic;sauté6minutes.Returnbeeftopan;sauté1minuteoruntilthoroughlyheatedandvegetablesaretender.Removefromheat.StirinWorcestershiresauceandsoysauce;keepwarm.3.Placeflourinasmallsaucepan;graduallyaddmilk,stirringwithawhiskuntilblended.Bringtoasimmerovermediumheat;cook1minuteoruntilslightlythick.Removefromheat.Addcheesesandmustard,stirringuntilsmooth.Keepwarm(mixturewillthickenasitcools).4.Hollowouttopandbottomhalvesofrolls,leavinga½-inch-thickshell;reservetornbreadforanotheruse.Dividebeefmixtureamongbottomhalvesofrolls.Drizzlesauceoverbeefmixture;replacetophalvesofrolls.

Serves4(servingsize:1sandwich):Calories397;Fat12.4g(sat4.9g,mono4.7g,poly1.6g);Protein31g;Carb44g;Fiber4g;Sugars5g(est.addedsugars:0g);Chol37mg;Iron5mg;Sodium637mg;Calc213mgSECRETTOSUCCESS

Forgettheartificialcheesesauce:Wecreatealeanwhitesaucewithrealcheese—justenoughParm-Reggandprovolonetodeliverfullsatisfactionwithlesssodiumandsaturatedfat.

SPINACHANDARTICHOKEDIP



Ago-toappetizerforparties,thisrecipehasallthecreamy-inside,crispy-on-toptextureandcheesytastethatmakedipslikethisappealing,butwithfewercaloriesandlessfat.

½cupfat-freesourcream¼teaspoonfreshlygroundblackpepper

3garliccloves,minced

1(14-ounce)canartichokehearts,drainedandchopped1(10-ounce)packagefrozenchoppedspinach,thawed,drained,andsqueezeddry1(8-ounce)block⅓-less-fatcreamcheese,softened1(8-ounce)blockfat-freecreamcheese,softened6ouncespart-skimmozzarellacheese,shreddedanddivided(about1½cups)1ouncefreshParmesancheese,gratedanddivided(about¼cup)1.Preheatovento350°.2.Combinefirst7ingredientsinalargebowl,stirringuntilwellblended.Add4ounces(1cup)mozzarellaand2tablespoonsParmesan;stirwell.Spoonmixtureintoabroiler-safe1½-quartglassorceramicbakingdish.Sprinklewith½cupmozzarellaand2tablespoonsParmesan.Bakeat350°for30minutesoruntilbubbly.3.Preheatbroiler(leavedishinoven).Broil3minutesoruntilcheeseislightlybrowned.

Serves22(servingsize:about¼cup):Calories75;Fat4.2g(sat2.4g,mono1.1g,poly0.2g);Protein6g;Carb4g;Fiber0g;Sugars2g(est.addedsugars:1g);Chol15mg;Iron1mg;Sodium216mg;Calc150mg

CRISPYPORKSPRINGROLLSCLASSIC:Caloriesperserving:210,SatFat:4g,Sodium:590mg,Sugars:2gMAKEOVER:Caloriesperserving:108,SatFat:1.3g,Sodium:98mg,Sugars:0g


ServewithspicySrirachasauceorsweetredchilisauce.

5cupspeanutoil

1ouncebeanthreadnoodles

2mediumshallots,peeledandcoarselychopped2garliccloves,chopped1stalkpeeledfreshlemongrass,coarselychopped1(3.5-ounce)packageshiitakemushrooms,stemsremoved2tablespoonsdarksesameoil

1tablespoonfishsauce

1teaspoonsambaloelek(groundfreshchilepaste)½teaspoonkoshersalt1(1-inch)piecefreshginger,peeledandgrated2½cupsgratedcarrot(about3medium)

1poundleangroundpork

26frozensquarespringrollpastrywrappers,thawed1.PlacepeanutoilinalargeDutchovenordeepfryer.Clipacandy/frythermometertothesideofpot;heatoilto385°.2.Placenoodlesinabowl,andpourenoughboilingwaterovertocoverby1inch.Letstand20minutes;drainwell.Cutnoodleswithscissorsinto1-inchpieces.Setaside.3.Combineshallots,garlic,andlemongrassinafoodprocessor;processuntilfinelychopped.Addmushrooms;pulseuntilfinelychopped.Addsesameoilandnext4ingredients(throughginger);processuntilwellcombined.Combinenoodles,mushroommixture,carrot,andporkinalargebowl,stirringuntilwellblended.Workingwith1springrollpastrywrapperatatime(coverremainingwrapperswithadamptoweltokeepfromdrying),placewrapperonasmoothworksurfaceinadiamondpattern,withonecornerpointingupandanotherpointingdown.Placeabout2tablespoonsporkmixtureinthemiddleofpastry.Brushtop

pointofpastrywithwater.Foldsidesofpastryoverfilling;rollup,jelly-rollfashion,startingfrombottom.Gentlypressseamtoseal.Repeatprocedurewithremainingpastrywrappersandfillingtoform26rolls.4.Workinginbatches,place5springrollsin385°oil;fry7minutesoruntilgoldenandcrisp,turningasnecessary.Makesureoiltemperaturedoesnotdropbelow375°.Removerollswithaslottedspoon;drainonarackoverpapertowels.Returnoilto385°.Repeatprocedurewithremainingspringrollsandoil,makingsureoiltemperaturedoesnotdropbelow375°.Serveimmediately.

Serves26(servingsize:1roll):Calories108;Fat5.5g(sat1.3g,mono1.7g,poly1.4g);Protein5g;Carb11g;Fiber0g;Sugars0g(est.addedsugars:0g);Chol13mg;Iron0mg;Sodium98mg;Calc10mg

PAN-FRIEDEGGROLLSCLASSIC:Caloriesperserving:219,SatFat:2g,Sodium:623mg,Sugars:5gMAKEOVER:Caloriesperserving:103,SatFat:0.7g,Sodium:207mg,Sugars:1g


Unliketypicaleggrollswiththeirmishmashoffilling,thesekeeptheingredientsmoredistinct,similartospringorsummerrolls.You’llfindsweetchilisauce,madefromsun-ripenedchilepeppersandgarlic,inspecialtygrocerystoresortheAsian-foodssectionofmostsupermarkets.

12ouncesfreshbeansprouts,chopped¼cupsweetchilisauce,divided12(8-inch)eggrollwrappers12cookedjumboshrimp,peeled,deveined,andsplitinhalflengthwise(about13ounces)


¼cuppeanutoil1tablespoonricevinegar

2teaspoonslower-sodiumsoysauce

¼teaspoongratedpeeledfreshginger⅛teaspoonfreshlygroundblackpepper1.Combinebeansproutsand3tablespoonschilisauce,tossingwelltocoat.2.Workingwith1eggrollwrapperatatime(coverremainingwrapperstopreventdrying),placewrapperonaworksurfacewith1cornerpointingtowardyou(wrappershouldlooklikeadiamond).Spoonabout2heapingtablespoonsbeansproutmixtureintocenterofwrapper;topwith2shrimphalvesand1½teaspoonscilantro.Foldlowercornerofwrapperoverfilling;foldinsidecorners.Moistentopcornerofwrapperwithwater;rollup,jelly-rollfashion.Placeeggroll,seamsidedown,ona

bakingsheet.Repeatprocedurewithremainingwrappers,beansproutmixture,shrimp,andcilantro.3.Heat2tablespoonsoilinalargenonstickskilletovermedium-highheat.Add6eggrolls,seamsidesdown;cook7minutesoruntilgolden,turningoccasionally.Placeonawirerack.Repeatprocedurewith2tablespoonsoiland6eggrolls.4.Combine1tablespoonchilisauce,vinegar,andnext3ingredients(throughpepper).Servesaucewitheggrolls.

Serves12(servingsize:1eggrolland1½teaspoonssauce):Calories103;Fat4g(sat0.7g,mono1.7g,poly1.3g);Protein8g;Carb9g;Fiber1g;Sugars1g(est.addedsugars:0g);Chol48mg;Iron1mg;Sodium207mg;Calc23mg

MONGOLIANBEEFCLASSIC:Caloriesperserving:615,SatFat:6.6g,Sodium:2388mg,Sugars:42gMAKEOVER:Caloriesperserving:237,SatFat:3.5g,Sodium:517mg,Sugars:4g


Cornstarchandlower-sodiumsoysaucethickenthesauce,whilecuttingsodiumbyalmost2000mg!Servethisslightlyspicydishoverwidericenoodlestocatchallthegarlic-andginger-lacedsauce.

2tablespoonslower-sodiumsoysauce1teaspoonsugar1teaspooncornstarch2teaspoonsdrysherry2teaspoonshoisinsauce

1teaspoonricevinegar

1teaspoonsambaloelek(groundfreshchilepaste)¼teaspoonsalt2teaspoonspeanutoil1tablespoonmincedpeeledfreshginger

1tablespoonmincedfreshgarlic

1poundsirloinsteak,thinlyslicedacrossthegrain16medium-sizedgreenonions,cutinto2-inchpieces1.Combinefirst8ingredients,stirringuntilsmooth.2.Heatpeanutoilinalargenonstickskilletovermedium-highheat.Addmincedginger,mincedgarlic,andbeef;sauté2minutesoruntilbeefisbrowned.Addgreenonionpieces;sauté30seconds.Addsoysaucemixture;cook1minuteoruntilthick,stirringconstantly.

Serves4(servingsize:1cup):Calories237;Fat10.5g(sat3.5g,mono4.3g,poly1.1g);Protein26g;Carb9g;Fiber2g;Sugars4g(est.addedsugars:1g);Chol60mg;Iron3mg;Sodium517mg;Calc67mg

CLASSICPADTHAICLASSIC:Caloriesperserving:695,SatFat:4.2g,Sodium:2541mg,Sugars:9gMAKEOVER:Caloriesperserving:432,SatFat:3.6g,Sodium:640mg,Sugars:10g


Thisflavor-packeddishcutssodiumandfatwithlower-sodiumsoysauceandboneless,skinlesschickenthighs.

6ouncesuncookedflatricenoodles(padThainoodles)¼cupricevinegar4teaspoonssugar,divided2tablespoonsverythinlyslicedbananapepper3ouncesextra-firmtofu,cutintothinstrips1tablespoonfreshlimejuice1tablespoonwater1tablespoonlower-sodiumsoysauce

1tablespoonfishsauce

⅛teaspoonsalt2largeeggs,lightlybeaten3tablespoonspeanutoil,divided3garliccloves,minced1(2-ounce)skinless,bonelesschickenthigh,cutintothinstrips4cupsfreshbeansprouts,divided3greenonions,trimmed,crushedwiththeflatsideofaknife,andcutinto1½-inchpieces

1tablespoonsmalldriedshrimp

¼cupunsalted,dry-roastedpeanuts,chopped¼cupcilantroleaves

1.Preparenoodlesaccordingtopackagedirections;drain.2.Combinevinegarand1tablespoonsugar,stirringuntilsugardissolves.Addbananapepper;setaside.3.Placetofuonseverallayersofheavy-dutypapertowels;coverwithadditionalpapertowels.Letstand20minutes,pressingdownoccasionally.4.Combine1teaspoonsugar,limejuice,andnext3ingredients(throughfishsauce).Combinesaltandeggs,stirringwell.5.Heatalargewokoverhighheat.Add1½tablespoonsoil;swirltocoat.Addgarlic;stir-fry15seconds.Addchicken;stir-fry2minutesoruntilbrowned.Addtofu;cook1minuteoneachsideoruntilbrowned.Pourineggmixture;cook45secondsoruntileggbeginstosetaroundchickenandtofu.Removeeggmixturefrompan,andcutintolargepieces.6.Add1½tablespoonsoiltowok;swirltocoat.Add2cupsbean

sprouts,greenonions,anddriedshrimp;stir-fry1minute.Addnoodlesandsoysaucemixture;stir-fry2minutes,tossinguntilnoodlesarelightlybrowned.Addreservedeggmixture;tosstocombine.Arrange2cupsbeansproutsonaplatter;topwithnoodlemixture.Sprinklewithpeanutsandcilantro.Servewithvinegarmixture.

Serves4(servingsize:1½cupsnoodlemixtureand1½tablespoonsvinegarsauce):Calories432;Fat19.1g(sat3.6g,mono8.3g,poly6.1g);Protein14g;Carb53g;Fiber4g;Sugars10g(est.addedsugars:4g);Chol110mg;Iron3mg;Sodium640mg;Calc80mg

SPICYCHICKPEASAMOSASWITHRAITA



Samosas,traditionalIndianpastriesfilledwithvegetables,meat,orboth,aretypicallymadewithhomemadedough,thenfried.Oursamosasremainlightandcrispbecauseweenclosethefillinginphyllodoughandthenbakethem.

Samosas:1½tablespoonscanolaoil½cupfinelychoppedcarrot½cupthinlyslicedgreenonions2tablespoonsmincedpeeledfreshginger1tablespoonmincedgarlic

1tablespoontomatopaste

1½teaspoonscuminseeds

1teaspoonbrownmustardseeds

¾teaspoonkoshersalt¼teaspoongroundredpepper¼teaspoonfreshlygroundblackpepper1cupfrozengreenpeas,thawed

1tablespoonwater

1(15-ounce)canchickpeas(garbanzobeans),rinsedanddrained½cupchoppedfreshcilantro


24(14x9–inch)sheetsfrozenphyllodough,thawedCookingspray2tablespoonsbutter,meltedRaita:¾cupplainfat-freeGreekyogurt¾cupchoppedseededpeeledcucumber2tablespoonsthinlyslicedgreenonions2tablespoonschoppedfreshcilantro


¼teaspoonkoshersalt¼teaspoongroundcumin⅛teaspoonfreshlygroundblackpepper1.Topreparesamosas,heatoil

inaskilletovermediumheat.Addcarrot;cook3minutes,stirringfrequently.Add½cuponions,ginger,andgarlic;cook1minute,stirringconstantly.Addtomatopasteandnext5ingredients(throughblackpepper);cook1minute,stirringconstantly.Addpeas,1tablespoonwater,andchickpeas;cook1minute.Removefromheat;stirincilantroandjuice.Cool.2.Preheatovento400°.3.Place1phyllosheetonalargeworksurface(coverremainingdoughtokeepfromdrying);coatwithcookingspray.Placeanotherphyllosheetoncoatedphyllo;coatwithcookingspray.Foldlayeredsheetsinhalflengthwise.Spoon2tablespoonsfillingontobottomendofrectangle,leavinga1-inchborder.Foldbottomcornerovermixture,formingatriangle;keepfoldingbackandforthintoatriangletoendofphyllostrip.Tuckedgesunder;place,seamsidedown,onabakingsheetcoatedwithcookingspray.Brushwithmeltedbutter.Repeatprocedurewithremaining22phyllosheets,cookingspray,filling,andbutter.Bakeat400°for10minutesoruntilcrispandgolden.4.Toprepareraita,combineGreekyogurtandnext7ingredients(through⅛teaspoonblackpepper).Servewithsamosas.

Serves12(servingsize:1samosaand1½tablespoonsraita):Calories156;Fat5.8g(sat1.7g,mono2.5g,poly1.1g);Protein5g;Carb21g;Fiber3g;Sugars1g(est.addedsugars:0g);Chol5mg;Iron2mg;Sodium369mg;Calc41mgSNEAKATTACK

Mostsamosasaremadewithpotatoes,butinsteadweuseprotein-packedchickpeasinthefilling.

CHIMICHANGASCLASSIC:Caloriesperserving:730,SatFat:40g,Sodium:1358mg,Sugars:8gMAKEOVER:Caloriesperserving:296,SatFat:3g,Sodium:625mg,Sugars:4g


Thecaloriecountspikeswhenthisoverstuffedcheesyburritohitsthedeepfryer.Oursispan-searedandtoppedwithfreshtomatoesandavocadocream.


2(6-ounce)skinless,bonelesschickenbreasthalves¾cupsalsaverde2ounces⅓-less-fatcreamcheese(about¼cup)½teaspoongroundcumin6tablespoonschoppedfreshcilantro,divided1tablespoonoliveoil1cupchoppedonion

8ouncespreslicedcreminimushrooms


2cupschoppedLacinatokale

¼teaspoonblackpepper8(8-inch)flourtortillas3ouncespreshreddedreduced-fat4-cheeseMexicanblendcheese(about¾cup)Cookingspray¾cupripepeeledavocado,chopped3tablespoons1%low-fatmilk2tablespoonsfreshlimejuice,divided

2cupschoppedgrapetomatoes

1.Combinestockandchickeninasaucepanovermediumheat;bringtoasimmer.Cook8minutesoruntildone.Removechickenwithaslottedspoon;letstand10minutes.Shredchicken;setaside.Draincookingliquidthroughasieveoverabowl,reservingliquid;discardsolids.Setaside2tablespoonsliquid.2.Returnremainingcookingliquidtopan.Addsalsaverde;bringtoaboil.Cookuntilreducedto1cup(about11minutes).Reduceheattolow.Addcreamcheeseandcumin;stirwithawhiskuntilsmooth.Removefromheat;stirinchickenand¼cupcilantro.3.Heatalargeskilletovermediumheat.Addoiltopan;swirltocoat.Addonion,mushrooms,andgarlic;sauté8minutesoruntiltender.Addkale,blackpepper,andreserved2tablespoonscookingliquid.Cook2minutesoruntilkalewilts,stirringoccasionally.Addkalemixturetochickenmixture.Dividechickenmixtureamongtortillas.Topeachwithabout1½tablespoonscheese.Foldinedgesoftortilla;rollup.4.Heatalargenonstickskilletovermedium-highheat.Coatallsidesofeachchimichangawithcookingspray.Cook6to8minutes,turningtobrownonallsides.5.Combineavocado,milk,and1tablespoonlimejuiceinaminifoodprocessor;processuntilsmooth.6.Combinetomatoes,2tablespoonscilantro,and1tablespoonlimejuiceinabowl;toss.Toserve,arrange1chimichangaoneachof8plates.Topeachwith1½tablespoonsavocadocreamandabout¼cuptomatosalad.


POUTINECLASSIC:Caloriesperserving:904,SatFat:21.1g,Sodium:1231mg,Sugars:7gMAKEOVER:Caloriesperserving:211,SatFat:3.7g,Sodium:288mg,Sugars:1g


Thefresherthecheesecurds,thebetterthey’llbe.Ifyoucan’tfindlocal,freshcurds,substituteKassericheesecubes—asaltyGreekcheesewithasimilartexture.Foranevenmoreauthenticpoutine,substituteduckfatforcanolaoil(itwilladd0.6gsatfatperserving).

1½tablespoonscanolaoil2poundsbakingpotatoes,cutinto(4x¼–inch)strips(about3mediumpotatoes)¼teaspoonkoshersaltCookingspray6ounces50%-less-fatporksausage


1tablespoonbutter,melted2cupsunsaltedbeefstock

2ouncesfreshcheddarcheesecurds

Choppedfreshparsley(optional)1.Placeasmallroastingpaninoven.Preheatovento450°.2.Carefullyremovehotpanfromoven.Addcanolaoiltopan;swirltocoat.Addpotatoes.Sprinklepotatoeswithsalt;toss.Bakeat450°for45minutesoruntilgolden,turningonceafter30minutes.3.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addsausage;cook5minutesoruntilbrowned,stirringtocrumble.Combineflourandbutter,stirringuntilsmooth.Addbuttermixturetosausage;cook1minute,stirringconstantly.Slowlyaddstocktopan,stirringconstantly;bringtoaboil.Reduceheatandsimmer3

minutesoruntilslightlythick,stirringoccasionally.Spoonsausagemixtureoverfries;topwithcheesecurds.Sprinklewithparsley,ifdesired.

Serves8(servingsize:about½cupfries,3tablespoonsgravy,and1tablespooncheesecurds):Calories211;Fat10.3g(sat3.7g,mono2g,poly0.8g);Protein8g;Carb22g;Fiber2g;Sugars1g(est.addedsugars:0g);Chol26mg;Iron1mg;Sodium288mg;Calc67mg

HAMANDVEGGIEFRIEDRICE



Tossinginfrozengreenpeasattheendofcookingkeepsthembrightandlively.Blendingsesameoilwithvegetableoilcutssaturatedfatandboostsflavor.

2(8.5-ounce)pouchesprecookedbrownrice2teaspoonslower-sodiumsoysauce2teaspoonschiligarlicsauce

1teaspoontoastedsesameoil

2tablespoonscanolaoil,divided

1cupcubedreduced-sodiumham

1largeegg,lightlybeaten

1cupslicedcreminimushrooms

½cupchoppedredbellpepper½cupbeansprouts⅓cupslicedgreenonions2largegarliccloves,peeledandsliced1(½-inch)piecefreshginger,peeledandthinlysliced½cupfrozengreenpeas

1.Preparericeaccordingtopackagedirections;setaside.2.Combinesoysauce,chiligarlicsauce,andsesameoilinabowl.Heatawokoverhighheat.Add1tablespooncanolaoil.Addham;cook2minutes,stirringfrequently.Transferhamtosoysaucemixture.3.Addeggtopan;cook30seconds.Removefrompan;chop.4.Add1tablespooncanolaoiltopan.Addmushroomsandnext5ingredients(throughginger);stir-fry2minutes.Addrice;stir-fry2minutes.Addhammixtureandpeas;cook2minutes.Stirinegg.

Serves4(servingsize:1½cups):Calories364;Fat13.9g(sat1.5g,mono5.5g,poly2.8g);Protein17g;Carb43g;Fiber3g;Sugars5g(est.addedsugars:0g);Chol69mg;Iron2mg;Sodium575mg;Calc19mg

PORKANDSHIITAKEPOTSTICKERS



It’sneverabadideatohaveagoodsupplyofdumplingsonhandforbusynights.Ourstastewaybetterandaremuchlowerinsodiumthanwhatyou’llfindatthestore.Plus,theygofromfreezertoplateinonly10minutes—whatcouldbeeasier?Justcookwhatyouneedtonight,andstashtherestinthefreezer.

2tablespoonsdarksesameoil

¾cupthinlyslicedgreenonions,divided4ouncesthinlyslicedshiitakemushroomcaps1tablespoonmincedgarlic1tablespoongratedpeeledfreshginger


5tablespoonslower-sodiumsoysauce,divided

1tablespoonhoisinsauce

½teaspoonfreshlygroundblackpepper40gyozaskinsorroundwontonwrappersCornstarch¼cuphotwater2tablespoonsbrownsugar

2tablespoonsricewinevinegar

1½tablespoonssambaloelek(groundfreshchilepaste)Cookingspray

1.Heatalargeskilletoverhighheat.Addoiltopan;swirltocoat.Add½cuponions,mushrooms,garlic,andginger;stir-fry3minutes.Removefrompan;coolslightly.Combinemushroommixture,pork,1tablespoonsoysauce,hoisinsauce,andpepperinamediumbowl.2.Arrange8gyozaskinsonacleanworksurface;coverremainingskinswithadamptoweltokeepthemfromdrying.Spoonabout1½teaspoonsporkmixtureincenterofeachskin.Moistenedgesofskinwithwater.Foldinhalf;pressedgestogetherwithfingertipstoseal.Placeonabakingsheetsprinkledwithcornstarch;covertopreventdrying.Repeatprocedurewithremaininggyozaskinsandporkmixture.3.Combine¼cuphotwaterandbrownsugarinasmallbowl,stirringuntilsugardissolves.Add¼cupgreenonions,¼cupsoysauce,

vinegar,andsambaloelek,stirringwithawhiskuntilwellcombined.4.Heatalargeheavyskilletoverhighheat.Generouslycoatpanwithcookingspray.Add10potstickerstopan;cook30secondsoruntilbrownedononeside.Turnpotstickersover;carefullyadd⅓cupwatertopan.Covertightly;steam4minutes.Repeatprocedureinbatcheswithremainingpotstickersandmorewater,orfollowfreezinginstructions.Aftercooking,servepotstickersimmediatelywithdippingsauce.TOFREEZE:

Preparerecipethroughstep3.Freezedumplingsflatonabakingsheetsprinkledwithcornstarch10minutesoruntilfirm.Placeinalargezip-topplasticfreezerbagwith1teaspooncornstarch;toss.Freezesauceinasmallzip-topplasticfreezerbag.Freezeupto2months.TOTHAW:

ThawsauceinthemicrowaveatHIGHin30-secondincrements.Noneedtothawpotstickers.TOREHEAT:

Followrecipeinstructionsforcooking,placingfrozendumplingsinpanandincreasingsteamingtimeby2minutes.

Serves8(servingsize:5potstickersand1tablespoonsauce):Calories221;Fat8.1g(sat2.3g,mono3.7g,poly1.8g);Protein11g;Carb23g;Fiber1g;Sugars4g(est.addedsugars:3g);Chol37mg;Iron0mg;Sodium609mg;Calc13mg

CAESARSALAD



Inthisremake,traditionalegg-basedmayonnaiseisswappedoutforwhippedcottagecheese,whichtakesonthesamecreaminessandmouthfeel.Anchovies,lemon,andParmigiano-Reggianoremainforclassicflavor.

4ouncesfinelygratedfreshParmigiano-Reggianocheese(about1cup)

1garlicclove

½cup1%low-fatcottagecheese2tablespoonsfinelygratedfreshParmigiano-Reggianocheese1tablespoonextra-virginoliveoil

2teaspoonsanchovypaste

½teaspoonDijonmustard

2tablespoonsfreshlemonjuice

1½teaspoonsWorcestershiresauce¼teaspoonfreshlygroundwhitepepper

4cupstornromainelettuce

1.Preheatovento350°.2.Lineabakingsheetwithparchmentpaper.Arrange16tablespoonfulscheese2inchesapartonpreparedbakingsheettoformmounds.Bakeat350°for6minutesoruntillightlybrowned.Removefromoven;coolonpanatleast20minutes.Carefullyremovecheesecrispsfrompan;setaside.3.Placegarlicinafoodprocessor;pulseuntilminced.Addcottagecheeseandnext7ingredients(throughpepper);processuntilsmooth.4.Placelettuceinalargebowl;add5tablespoonsdressing,andtosswelltocoat.Reserveremainingdressingforanotheruse.Dividesaladamong4plates.Garnisheachwith1cheesecrisp;reserveremainingcheesecrispsforanotheruse.

Serves4(servingsize:1cupsaladand1cheesecrisp):Calories70;Fat4.1g

(sat1.3g,mono1.9g,poly0.2g);Protein5g;Carb3g;Fiber1g;Sugars2g(est.addedsugars:0g);Chol8mg;Iron1mg;Sodium249mg;Calc101mg

CLASSICSTAKEOVER

LOBSTERRISOTTOCLASSIC:Caloriesperserving:417,SatFat:6.5g,Sodium:918mg,Sugars:4gMAKEOVER:Caloriesperserving:374,SatFat:5.8g,Sodium:620mg,Sugars:1g


Simmeringtheshellsinfusesthebrothwithlobsterflavorandaddselegancetothissimplerisottodish.

4cupsfat-free,lower-sodiumchickenbroth

1½cupswater3(5-ounce)Americanlobstertails3tablespoonsbutter,divided

1cupuncookedArborioorothermedium-grainrice

¾cupfrozengreenpeas,thawed

1.Bringbrothand1½cupswatertoaboilinasaucepan.Addlobster;coverandcook4minutes.Removelobsterfrompan;cool5minutes.Removemeatfromcookedlobstertails,reservingshells.Chopmeat.2.Placeshellsinalargezip-topplasticbag.Coarselycrushshellsusingameatmalletorheavyskillet.Returncrushedshellstobrothmixture.Reduceheattomedium-low.Coverandcook20minutes.Strainshellmixturethroughasieveoverabowl,reservingbroth;discardsolids.Returnbrothmixturetopan;keepwarmoverlowheat.3.Heat1tablespoonbutterinamediumsaucepanovermedium-highheat.Addricetopan;cook2minutes,stirringconstantly.Stirin1cupbrothmixture;cook5minutesoruntilliquidisnearlyabsorbed,stirringconstantly.Reserve2tablespoonsbrothmixture.Addremainingbrothmixture,½cupatatime,stirringconstantlyuntileachportionisabsorbedbeforeaddingthenext(about22minutestotal).4.Removefromheat;stirinlobstermeat,reserved2tablespoonsbrothmixture,2tablespoonsbutter,andpeas.

Serves4(servingsize:1cup):Calories374;Fat10.7g(sat5.8g,mono2.6g,poly0.9g);Protein25g;Carb44g;Fiber4g;Sugars1g(est.addedsugars:0g);Chol80mg;Iron2mg;Sodium620mg;Calc63mg

PASTAALLACARBONARA



Classically,thisdishismadeusingeggyolksandstarchy,saltypastawatertomakeacreamy,richsauce.Here,weeliminatetheextrastepandmakethisaone-potpasta.Thesaucebecomescreamyfromthenaturalstarchesinthepasta.Likeatraditionalcarbonara,thisdishneedstobeeatenimmediately,orthesaucewillcongeal.Weleftoutpeasforthesakeoftradition,butbyallmeansaddasmanyveggiesasyou’dlike.

4ouncesdicedpancetta

2cupsfat-free,lower-sodiumchickenbroth

1teaspooncrackedblackpepper

¼teaspoonkoshersalt1(16-ounce)packageuncookedlinguine1½cupswater,divided2ouncesgratedfreshParmigiano-Reggianocheese(about½cup)1largeegg,lightlybeatenGratedlemonrind(optional)Additionalcrackedblackpepper(optional)1.Cookpancettainalargedeepskilletovermediumheat5minutesoruntilcrisp.Removepancettafrompan,reservingdrippingsinpan;drainpancetta,andsetaside.2.Addbrothandnext3ingredients(throughpasta)todrippingsinpan.Bringtoaboil;cook14minutesoruntilpastaisaldente,tossingconstantlywithtongs.Add1cupwaterasneeded,¼cupatatime,tokeeppastafromdryingout.Reduceheattomedium-low.3.Combinecheese,½cupwater,egg,andlemonrind,ifdesired;addtopasta,tossingconstantlywithtongs2minutesoruntilcreamy.Sprinklewithpancettaandadditionalpepper,ifdesired.

Serves6(servingsize:⅙ofpastaand1½teaspoonspancetta):Calories398;Fat9.8g(sat4.8g,mono0.9g,poly0.2g);Protein18g;Carb58g;Fiber3g;Sugars4g(est.addedsugars:0g);Chol50mg;Iron3mg;Sodium671mg;Calc94mg

EGGPLANTPARMESAN



Savetonsoffatandcaloriesbybakingtheeggplantinwhole-wheatpankoandusingpart-skimricottaandfreshmozzarella.

Eggplant:2largeeggs,lightlybeaten

1tablespoonwater

2cupswhole-wheatpanko(Japanesebreadcrumbs)1ouncefreshParmigiano-Reggianocheese,grated(about¼cup)2(1-pound)eggplants,peeledandcutcrosswiseinto½-inch-thickslicesCookingspray

Filling:½cuptornfreshbasil1ouncegratedfreshParmigiano-Reggianocheese(about¼cup)½teaspooncrushedredpepper1½teaspoonsmincedgarlic¼teaspoonsalt1(16-ounce)containerpart-skimricottacheese1largeegg,lightlybeatenRemainingingredients:1(24-ounce)jarpremiumpastasauce¼teaspoonsalt

8ouncesthinlyslicedmozzarellacheese

3ouncesfontinacheese,finelygrated(about¾cup)1.Preheatovento375°.Toprepareeggplant,combine2eggsand1tablespoonwaterinashallowdish.Combinepankoand¼cupParmigiano-Reggianoinanotherdish.Dipeggplantineggmixture;dredgeinpankomixture.Placeeggplantslices1inchapartonbakingsheetscoatedwithcookingspray.Bakeat375°for30minutesoruntilgolden,turningslicesonceandrotatingbakingsheetsafter15minutes.2.Topreparefilling,combinebasilandnext6ingredients.Spoon½cuppastasauceinbottomofa13x9–inchglassorceramicbakingdishcoatedwithcookingspray.Layerhalfofeggplantslicesoverpastasauce.Sprinkleeggplantwith⅛teaspoonsalt.Topwithabout¾cuppastasauce;spreadhalfoffillingoversauce,andtopwithone-thirdofmozzarellaand¼cupfontina.Repeatlayers,endingwithabout1cuppastasauce.Covertightlywithfoilcoatedwithcookingspray.Bakeat375°for35minutes.Removefoil;topwithone-thirdofmozzarellaand¼cupfontina.Bakeat375°for10minutes.Letstand10minutes.

Serves10(servingsize:1slice):Calories318;Fat15.1g(sat8.2g,mono2.7g,poly0.6g);Protein19g;Carb27g;Fiber5g;Sugars3g(est.addedsugars:0g);Chol99mg;Iron2mg;Sodium655mg;Calc365mg

PORKTENDERLOINPAPRIKASHCLASSIC:Caloriesperserving:727,SatFat:8.8g,Sodium:1364mg,Sugars:8gMAKEOVER:Caloriesperserving:441,SatFat:3.2g,Sodium:479mg,Sugars:5g


ThoughnotanAmericanclassic,paprikashisaHungariancomfortfoodstaple,similartobeefstroganoff.Youcansubsweetpaprikaforhotpaprika,butavoidsmokedpaprika;itwouldbetoostrong.Reduced-fatsourcreamknocksthefatbackbytwo-thirds.

6ouncesuncookedeggnoodles

1(1-pound)porktenderloin,trimmedandcutinto1-inchpieces½teaspoonsalt,divided½teaspoonfreshlygroundblackpepper,divided5teaspoonsoliveoil,divided1½cupschoppedonion1cupchoppedgreenbellpepper2teaspoonschoppedgarlic2tablespoonsall-purposeflour2tablespoonstomatopaste1teaspoonchoppedfreshthyme

1teaspoonhotpaprika

½cupdrywhitewine1cupunsaltedchickenstock1tablespooncidervinegar

3tablespoonsreduced-fatsourcream

1.Cooknoodlesaccordingtopackagedirections,omittingsaltandfat;drain.2.Sprinkleporkwith¼teaspoonsaltand¼teaspoonblackpepper.Heatalargeskilletovermedium-highheat.Add2teaspoonsoil;swirltocoat.Addpork;cook4minutes,browningonallsides.Removepork

frompan.Reduceheattomedium.Add1tablespoonoiltopan;swirltocoat.Addonion,bellpepper,garlic,¼teaspoonsalt,and¼teaspoonblackpepper;sauté4minutesoruntilvegetablesaretender.Addflour,tomatopaste,thyme,andpaprika;sauté30seconds.Addwine;cook1minute,scrapingpantoloosenbrownedbits.Addstockandvinegar;bringtoaboil.Addpork;reduceheat,andsimmer5minutesoruntilporkistender.Removepanfromheat;stirinsourcream.Serveovernoodles.

Serves4(servingsize:about½cupnoodlesand1cupporkmixture):Calories441;Fat11.9g(sat3.2g,mono5.4g,poly1.1g);Protein33g;Carb44g;Fiber4g;Sugars5g(est.addedsugars:1g);Chol128mg;Iron4mg;Sodium479mg;Calc66mg

MUSHROOMANDROASTEDGARLICRISOTTOCLASSIC:Caloriesperserving:445,SatFat:7.7g,Sodium:1450mg,Sugars:3gMAKEOVER:Caloriesperserving:381,SatFat:2.5g,Sodium:589mg,Sugars:6g


Madeirawineanddriedporcinisaddmeatyrichnesswithoutsodium-ladenbeefstock.

2wholegarlicheads

2tablespoonsplus1teaspoonextra-virginoliveoil,divided½cupplus2tablespoonsMadeirawine,divided5cupsunsaltedchickenstock,divided½cupdriedporcinimushrooms(½ounce)1¾cupschoppedonion3cupsthinlyslicedcreminimushrooms(about8ounces)2½cupsthinlyslicedshiitakemushroomcaps(about8ounces)1½cupsuncookedArboriorice2ouncesfreshParmesancheese,grated(about½cup)

1teaspoonkoshersalt

½teaspoonfreshlygroundblackpepper

2tablespoonschoppedfreshsage

Wholesageleaves(optional)

1.Preheatovento425°.2.Cuttopoffeachgarlichead;discard.Rubcutsideofeachgarlicheadwith1teaspoonoil.Removewhitepaperyskinfromgarlicheads(donotpeelorseparatecloves).Wrapgarlicinfoil.Bakeat425°for1houror

untiltender;cool10minutes.Separatecloves;squeezetoextractgarlicpulp.Discardskins.Combinegarlicpulpand2tablespoonsMadeirainabowl;mashwithafork.3.Bring1½cupsstocktoaboil.Addporcini;letstand30minutesoruntilsoft.Drainthroughacolanderoverabowl,reservingsoakingliquid;chopporcini.Combineporciniliquidand3½cupsstock;bringtoasimmerinamediumsaucepan(donotboil).Keepwarm.4.HeataDutchovenovermediumheat.Add2tablespoonsoil;swirltocoat.Addoniontopan;sauté5minutesoruntiltender.Addcreminiandshiitakemushrooms;cook5minutesoruntilbrowned,stirringoccasionally.Stirinporcini.Addrice;sauté1minute,stirringconstantly.Add½cupMadeira;cook1minuteoruntilliquidisabsorbed.Stirin1½cupsstock;cook4minutesoruntilliquidisnearlyabsorbed,stirringconstantly.Addremainingstock,¾cupatatime,stirringconstantlyuntileachportionofstockisabsorbedbeforeaddingthenext(about25minutestotal)andreserving⅓cupstockfromthelastaddition.Removepanfromheat;stiringarlicmixture,reserved⅓cupstock,cheese,salt,pepper,andchoppedsage.Spoonintoshallowbowls.Garnishwithsageleaves,ifdesired.

Serves6(servingsize:about1cup):Calories381;Fat9.4g(sat2.5g,mono5.1g,poly0.8g);Protein16g;Carb54g;Fiber4g;Sugars6g(est.addedsugars:2g);Chol6mg;Iron2mg;Sodium589mg;Calc169mg

FETTUCCINEALFREDOCLASSIC:Caloriesperserving:1002,SatFat:35.3g,Sodium:1406mg,Sugars:6gMAKEOVER:Caloriesperserving:461,SatFat:8.2g,Sodium:715mg,Sugars:10g


Heavycream,Parmesancheese,andbuttercreatetheregularcalorie-andfat-filledAlfredosauce.Here,weuseoliveoilinsteadofbutterandnixthecreaminfavorofamilk-basedsaucethickenedwithflourandcreamcheese,leavingplentyofroomforacupofthegoodstuff—Parmigiano-Reggianocheese.

1tablespoonoliveoil



1⅓cups1%low-fatmilk5ouncesfreshParmigiano-Reggianocheese,shreddedanddivided(about1¼cups)6tablespoons⅓-less-fatcreamcheese¼teaspoonsalt4cupshotcookedfettuccine(8ouncesuncookedpasta)½cupfreshorfrozengreenpeas1½cupsfreshorfrozenasparaguspieces

2teaspoonschoppedfreshflat-leafparsley

Crackedblackpepper(optional)1.Heatoilinamediumsaucepanovermediumheat.Addgarlic;cook1minute,stirringfrequently.Stirinflour.Graduallyaddmilk,stirringwithawhisk.Cook6minutesoruntilmixturethickens,stirringconstantly.Add1cupParmigiano-Reggianocheese,creamcheese,andsalt,stirringwithawhiskuntilcheesesmelt.Tosssaucewithhotpasta,peas,andasparaguspieces.Sprinklewith¼cupParmigiano-Reggianocheeseandchoppedparsley.Garnishwithblack

pepper,ifdesired.Serveimmediately.

Serves4(servingsize:about1½cups):Calories461;Fat14.8g(sat8.2g,mono4.8g,poly0.6g);Protein24g;Carb55g;Fiber4g;Sugars10g(est.addedsugars:0g);Chol37mg;Iron4mg;Sodium715mg;Calc475mg

CLASSICCHICKENNOODLESOUP



Thisisjustwhatthedoctororderedanytimeofyear.Bone-inchickenfortifiescommercialstockandaddsmeatydepthtothisclassicsoupforthesoul.


1bone-inchickenbreasthalf,skinned1poundbone-inchickenthighs,skinned¾teaspoonkoshersalt,divided½teaspoonfreshlygroundblackpepper,divided2cupschoppedonion

1cupchoppedcarrot

½cup(¼-inch-thick)slicescelery1tablespoonmincedfreshgarlic3freshparsleysprigs3freshthymesprigs1freshrosemarysprig2bayleaves1cupdrywhitewine4cupsunsaltedchickenstock1cupuncookedmediumeggnoodles

2tablespoonschoppedfreshparsley

1.HeatoilinaDutchovenovermedium-highheat.Sprinklechickenwith½teaspoonsaltand¼teaspoonpepper.Addchickentopan,fleshsidedown.Cook10minutes,turningthighsafter5minutes.Cool,andshred.Discardbones.2.Addonion,carrot,andcelerytopan;sauté10minutes.Addgarlic;sauté1minute.Placeherbsprigsandbayleavesoncheesecloth.Gatheredges;tiesecurely.Addsachettopan.3.Addwinetopan;bringtoaboil.Cook4minutes.Addchickenandstock.Cover;reduceheat.Cook7minutes.4.Addnoodles;cook6minutesoruntilaldente.Discardsachet.Stirinchoppedparsley,¼teaspoonsalt,and¼teaspoonpepper.

Serves6(servingsize:about1cup):Calories302;Fat9.2g(sat1.5g,mono4.2g,poly2.1g);Protein31g;Carb16g;Fiber2g;Sugars3g(est.added

sugars:0g);Chol103mg;Iron2mg;Sodium483mg;Calc54mg

CREAMYROASTEDTOMATOSOUP



Roastingyourowntomatoesispreferred,butinapinch,1(28-ounce)canoffire-roastedtomatoeswilldo;simplyomitthechickenstock,andusethewholecan.WerecommendservingthiswiththeCreamyGrilledCheeseSkilletPanini.

3poundsfreshtomatoes,quartered3garliccloves,peeledandcrushed2mediumshallots,peeledandquartered

1tablespooncoarselychoppedfreshoregano

2tablespoonsextra-virginoliveoil,divided1teaspoonkoshersalt,divided½teaspoonfreshlygroundblackpepper1leek,thinlyslicedintohalf-moons(about1¼cups)


2ouncesfreshbasil,leavesandstemsseparated1(1-ounce)Parmigiano-Reggianocheeserind1.Preheatovento375°.2.Combinetomatoes,garlic,shallots,oregano,1½teaspoonsoil,½teaspoonsalt,andpepper;toss.Arrangetomatomixtureonalargerimmedbakingsheetlinedwithparchmentpaper.Bakeat375°about1houroruntilslightlycaramelized.3.HeatalargeDutchovenovermediumheat.Add1½teaspoonsoiltopan;swirltocoat.Addleeks;cover,reduceheattolow,andcook8minutesoruntiltender.Addtomatomixtureandanyaccumulatedliquidtopan;cook2minutes.Addstock,basilleavesandstems,rind,and½teaspoonsalt.Simmer,stirringoccasionally,about15minutesoruntilliquidisreducedslightly.Removeanddiscardrindandstems.Placehalfofsoupinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Returnpureedsouptopan.Divideamong8soupbowls;drizzlewith1tablespoonoil.

Serves8(servingsize:about¾cup):Calories91;Fat4.1g(sat0.6g,mono2.8g,poly0.5g);Protein4g;Carb12g;Fiber2g;Sugars5g(est.addedsugars:0g);Chol0mg;Iron1mg;Sodium289mg;Calc50mgCRAZYTRICK

Leeksarenaturalthickenersinsoupsandstews.Whenblended,theyact

Leeksarenaturalthickenersinsoupsandstews.Whenblended,theyactlikearoux.

BEEFANDMUSHROOMSTROGANOFFCLASSIC:Caloriesperserving:920,SatFat:13.1g,Sodium:1425mg,Sugars:11gMAKEOVER:Caloriesperserving:423,SatFat:5.7g,Sodium:583mg,Sugars:4g


Simplyswappingoutfull-fatforlightsourcreamdrasticallylowersthecaloriesandsaturatedfat.


1poundbeeftenderloin,trimmedandcutinto1-inchpieces¾teaspoonsalt,divided½teaspoonfreshlygroundblackpepper,divided1cupthinlyslicedleek1tablespoonchoppedfreshthyme

2teaspoonsmincedgarlic

1(6-ounce)packagepreslicedshiitakemushrooms


½teaspoonhotpaprika

1cupunsaltedbeefstock

½cuplightsourcream2cupshotcookedwideeggnoodles


1.Heatoilinalargeskilletoverhighheat;swirltocoat.Addbeef;sprinklewith¼teaspoonsaltand¼teaspoonpepper.Cook4minutesoruntilbrowned,turningtobrownonallsides.Removebeeffrompan.2.Reduceheattomedium-high.Addleek,thyme,garlic,andmushrooms;sauté5minutesoruntillightlybrowned,stirringoccasionally.Sprinklemushroommixturewithflourandpaprika;cook30seconds,stirringconstantly.Addstock;bringtoaboil.Reduceheat,andsimmer2minutesoruntilsauceisthickened,stirringfrequently.Stirinbeef,½teaspoonsalt,¼teaspoonpepper,andsourcream.Serveovernoodles;sprinklewithparsley.

Serves4(servingsize:½cupnoodlesand¾cupbeefmixture):Calories423;Fat15.6g(sat5.7g,mono5.2g,poly1.4g);Protein35g;Carb35g;Fiber2g;Sugars4g(est.addedsugars:0g);Chol115mg;Iron4mg;Sodium583mg;Calc63mg

SPAGHETTIBOLOGNESECLASSIC:Caloriesperserving:683,SatFat:14g,Sodium:879mg,Sugars:8gMAKEOVER:Caloriesperserving:440,SatFat:3.4g,Sodium:682mg,Sugars:8g


Thisdishisallaboutsimplicity.WetakeouttheheavycreamandbutterwithoutlosingtherichnessofthesaucethankstoblendingFrenchbreadcrumbswithmilk.

1(¾-ounce)sliceFrenchbread¼cup1%low-fatmilk2teaspoonsoliveoil

1cupfinelychoppedonion

½cupfinelychoppedcarrot3garliccloves,minced1tablespoontomatopaste2tablespoonsredwinevinegar12ouncesgroundsirloin

2teaspoonsdriedoregano

½teaspoonsalt¼teaspoonblackpepper⅛teaspoongroundredpepper1(14.5-ounce)candicedtomatoeswithbasil,garlic,andoregano,undrained4cupshotcookedspaghetti(about8ouncesuncooked)1ounceshavedfreshParmigiano-Reggianocheese(about¼cup)1.Placebreadinafoodprocessor;pulseuntilcoarsecrumbsmeasure½cup.Combinecrumbsandmilkinabowl.2.Heatoilinalargeskilletovermedium-highheat.Addonionandcarrot;sauté8minutes.Addgarlicandtomatopaste;sauté1minute,stirringconstantly.Addvinegar;cook30seconds.Addbeef,oregano,salt,andpeppers;cook7minutes,stirringtocrumble.Stirinbreadcrumbmixtureandtomatoes;bringtoaboil.Reduceheat,andsimmer6minutes,stirringoccasionally.Serveoverspaghetti;topwith

cheese.

Serves4(servingsize:1cupspaghetti,about¾cupsauce,and1tablespooncheese):Calories440;Fat9.6g(sat3.4g,mono4g,poly1.2g);Protein30g;Carb59g;Fiber6g;Sugars8g(est.addedsugars:0g);Chol51mg;Iron5mg;Sodium682mg;Calc164mg

WEEKNIGHT“PORCHETTA”CLASSIC:Caloriesperserving:298,SatFat:44.1g,Sodium:455mg,Sugars:1gMAKEOVER:Caloriesperserving:229,SatFat:3.5g,Sodium:348mg,Sugars:0g


Noneedtoaddmuchsaltandpeppertothisroast—thepancettawrapbothseasonsthetenderloinandkeepsitmoistasitroasts.

1tablespoonchoppedfreshrosemary1tablespooncrushedfennelseeds1tablespoonoliveoil1teaspoonmincedfreshsage1teaspooncrushedredpepper

1teaspoongratedlemonrind

¼teaspoonkoshersalt4garliccloves,finelychopped1(1½-pound)porktenderloin,trimmed4pancettaslices(about3ounces)1.Preheatovento425°.2.Combinefirst8ingredientsinasmallbowl.Rubporkwithherbmixture;placeporkonajelly-rollpanlinedwithfoil.Arrangepancettaslicesovertopandsidesofpork;securewithwoodenpicks.3.Bakeat425°for25to30minutesoruntilathermometerregisters145°(medium).Coverwithfoilifpancettabeginstobrowntooquickly.Letstand10minutesbeforeslicing.

Serves6(servingsize:4ouncespork):Calories229;Fat12.8g(sat3.5g,mono4.2g,poly1.1g);Protein27g;Carb1g;Fiber0g;Sugars0g(est.addedsugars:0g);Chol86mg;Iron1mg;Sodium348mg;Calc12mg

SMOKEDCHICKENCOBBSALADWITHAVOCADODRESSINGCLASSIC:Caloriesperserving:720,SatFat:14.4g,Sodium:1289mg,Sugars:5gMAKEOVER:Caloriesperserving:333,SatFat:5.8g,Sodium:487mg,Sugars:3g


Boosttheflavorofthechickenwithacleversmokingtechnique.

AVOCADODRESSING:½cupdicedpeeledavocado3tablespoonswater2tablespoonsextra-virginoliveoil


¼teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper1garlicclove,mincedSALAD:

3center-cutbaconslices

1teaspooncanolaoil

2(6-ounce)skinless,bonelesschickenbreasthalves

1cuphickorywoodchips

⅓cupunsaltedchickenstock

4cupsbabyspinach

4cupsromainelettuce,coarselychopped½cupchoppedfreshbasilleaves

⅓cupdicedpeeledavocado2heirloomtomatoes,cutinto¼-inch-thickslices2hard-cookedlargeeggs,chilledandquarteredlengthwise1.5ouncesbluecheese,crumbled(about⅓cup)1.Topreparedressing,combinefirst7ingredientsinaminifoodprocessor;processuntilsmooth.2.Topreparesalad,cookbaconinanonstickskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.Addcanolaoiltopan;swirltocoat.Addchickentopan;sauté6minutesoneachsideoruntildone.Coolslightly;shredwith2forks.3.Pierce10holesononesideofthebottomofa13x9–inchdisposablealuminumfoilpan.Placeholesoverelementoncooktop;placewoodchipsoverholesinsidepan.Placeashallowovenproofbowlonoppositeendofpan.Addchickenandstocktobowl.Heatelementunderholestomedium-high;letstand1minuteoruntilchipsbegintosmoke.Carefullycoverpanwithfoil.Reduceheattolow;smokechicken10minutes.Removefromheat.Drain.4.Combinespinach,romaine,andbasilinalargebowl;toss.Arrange2cupsspinachmixtureoneachof4plates.Dividebacon,chicken,avocado,tomatoes,eggs,andcheeseamongplates.Drizzleabout3tablespoonsdressingovereachsalad.

Serves4:Calories333;Fat21.7g(sat5.8g,mono11.1g,poly2.8g);Protein27g;Carb9g;Fiber5g;Sugars3g(est.addedsugars:0g);Chol154mg;Iron3mg;Sodium487mg;Calc146mg

EGGSALADSANDWICHESCLASSIC:Caloriesperserving:396,SatFat:6.1g,Sodium:755mg,Sugars:3gMAKEOVER:Caloriesperserving:297,SatFat:2.6g,Sodium:591mg,Sugars:5g


Eggsaladisa“salad”byname,butatypicalhomemadeversioncanloadonmorethan23gfatandalmost900mgsodium.

6largeeggs3tablespoonswater3tablespoonscidervinegar

2teaspoonssugar

¼cupfinelychoppedcelery¼cupmashedripeavocado1tablespooncanolamayonnaise


¾teaspoonDijonmustard½teaspoonblackpepper⅜teaspoonkoshersalt2tablespoonsdry-roasted,saltedsunflowerseeds8(1-ounce)sliceswhole-grainsunflowerbread,toasted(suchasEzekiel)1cupbabyarugula

4heirloomtomatoslices

1.Addwatertoalargesaucepantoadepthof1inch;setalargevegetablesteamerinpan.Bringwatertoaboilovermedium-highheat.Addeggstosteamer.Coverandsteameggs16minutes.Removefromheat.Placeeggsinalargeicewater–filledbowl.

2.Whileeggscook,combine3tablespoonswater,vinegar,andsugarinamediummicrowave-safebowl;microwaveatHIGH2minutesoruntilboiling.Addcelery;letstand15minutes.Drain.3.Meanwhile,combineavocado,mayonnaise,juice,mustard,pepper,andsaltinamediumbowl,stirringuntilsmooth.4.Peeleggs;discardshells.Sliceeggsinhalflengthwise;reserve2yolksforanotheruse.Chopremainingeggsandeggwhites.Gentlystireggs,celery,andsunflowerseedsintoavocadomixture.Topeachof4breadsliceswithabout½cupeggmixture,¼cuparugula,1tomatoslice,and1breadslice.

Serves4(servingsize:1sandwich):Calories297;Fat12.3g(sat2.6g,mono4.7g,poly4g);Protein17g;Carb29g;Fiber6g;Sugars5g(est.addedsugars:2g);Chol186mg;Iron3mg;Sodium591mg;Calc107mgSNEAKATTACK

Mashedavocadoreplacesheavymayoandaddscreaminessandheart-healthyfat.

CREAMYCHICKENSALAD



Poachingthechickenkeepsitmoistandsucculent,soyou’llneedlessdressingtobindthesalad.

2poundsskinless,bonelesschickenbreasthalves½cuplightmayonnaise½cupplainfat-freeGreekyogurt1tablespoonfreshlemonjuice1tablespoonwhitewinevinegar1tablespoonDijonmustard

1teaspoonhoney

½teaspoonkoshersalt½teaspoonfreshlygroundblackpepper⅓cupchoppedcelery⅓cupsweeteneddriedcranberries7tablespoons(about2ounces)coarselychoppedsmokedalmonds

6cupsmixedsaladgreens

1.AddwatertoaDutchoven,fillingtwo-thirdsfull;bringtoaboil.2.Wrapeachchickenbreasthalfcompletelyandtightlyinheavy-dutyplasticwrap.Addchickentoboilingwater.Coverandsimmer20minutesoruntilathermometerregisters165°.Removefrompan;letstand5minutes.Unwrapchicken;shred.Refrigerate30minutesoruntilcold.3.Combinemayonnaiseandnext7ingredients(throughblackpepper)inalargebowl,stirringwithawhiskuntilcombined.Addchicken,celery,cranberries,andalmonds;tosswelltocoat.Coverandrefrigerate1hour.Serveoversaladgreens.

Serves6(servingsize:about1cupchickensaladand1cupsaladgreens):Calories339;Fat13.6g(sat1.9g,mono5.1g,poly5.1g);Protein40g;Carb15g;Fiber3g;Sugars9g(est.addedsugars:2g);Chol95mg;Iron2mg;Sodium525mg;Calc54mgSECRETTOSUCCESS

Wedress,notdrown,themeatsoyoucanactuallytastethechicken.

CHICKENPICCATA



PlentyofwhitewineandlemonjuicemakesforabrightandrobustsaucewithoutallthebutterinthisclassicItaliandish.

4(6-ounce)skinless,bonelesschickenbreasthalves2.25ouncesall-purposeflour(about½cup),divided½teaspoonkoshersalt½teaspoondriedItalianseasoning¼teaspoonfreshlygroundblackpepper2½tablespoonsbutter,divided

1tablespoonoliveoil

¼cupmincedshallots4garliccloves,thinlysliced½cupdrywhitewine¾cupfat-free,lower-sodiumchickenbroth2tablespoonscoarselychoppedfreshflat-leafparsley


1½tablespoonsdrainedcapers1.Placeeachchickenbreasthalfbetween2sheetsofheavy-dutyplasticwrap;poundto½-inchthicknessusingameatmalletorsmallheavyskillet.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Remove1teaspoonflour,andplaceinasmallbowl;setaside.Placeremainingflourinashallowdish.Sprinklechickenwithsalt,Italianseasoning,andpepper.Dredgechickeninflourinshallowdish;discardremainingflour.2.Melt1tablespoonbutterinalargenonstickskilletovermedium-highheat.Addoiltopan;swirltocoat.Addchickentopan;cook4minutesoneachsideoruntildone.Removechickenfrompan;keepwarm.3.Add½tablespoonbutterandshallotstodrippingsinpan;sauté3minutes.Addgarlic;sauté1minute.Addwine;bringtoaboil,scrapingpantoloosenbrownedbits.Cookuntilreducedto2tablespoons(about3minutes),stirringoccasionally.Sprinklewithreserved1teaspoonflour,andstiruntilsmooth;stirinbroth.Bringtoaboil;cookuntilreducedto½cup(about5minutes).Removefromheat;stirin1tablespoonbutter,parsley,lemonjuice,andcapers.Returnchickentopan,turningtocoatwithsauce.

Serves4(servingsize:1chickenbreasthalfand2tablespoonssauce):Calories372;Fat18.7g(sat6.5g,mono8.2g,poly2g);Protein38g;Carb7g;

Fiber1g;Sugars1g(est.addedsugars:0g);Chol128mg;Iron1mg;Sodium560mg;Calc21mg

EGGSBENEDICT



Therealkickerinthisbreakfastclassicisthebuttery,luscioushollandaisesauce.Welightenitupwithamixtureofsilkentofuandreduced-fatsourcream.Whenpoachingeggs,choosethefreshestpossible;thewhitesadheretotheyolkbetter,makingforaneasier,cleanerpoach.

½cupwhitewine3tablespoonschampagnevinegar,divided¼cupmincedshallots¼teaspoonsblackpeppercorns6ouncessoftsilkentofu2tablespoonsreduced-fatsourcream


½teaspoonDijonmustard½teaspoonhoney¼teaspoongroundturmeric⅛teaspoongroundredpepper

8largeeggs

4whole-grainEnglishmuffins,splitandtoasted8(½-ounce)sliceslower-sodiumdeliham¼teaspoonfreshlygroundblackpepper⅛teaspoonpaprika

1.Inasmallskillet,bringwine,2tablespoonsvinegar,shallots,andpeppercornstoaboil;cookabout5minutesoruntilliquidisreducedbyhalf.Combinewinemixture,tofu,andnext6ingredients(throughredpepper)inablender;processuntilsmooth.Returntofumixturetopan;cookoverlowheat3minutesoruntilwarm,stirringconstantlywithawhisk.2.Addwatertoalargeskillet,fillingtwo-thirdsfull;bringtoasimmer.Add1tablespoonvinegartopan.Breakeacheggintoacustardcup,andpoureachgentlyintopan;cook3minutesoruntildesireddegreeofdoneness.Carefullyremoveeggsfrompanusingaslottedspoon.Keepwarm.3.Place2toastedEnglishmuffinhalvesoneachof4plates;topeachmuffinhalfwith1hamslice,1poachedegg,andabout1tablespoonsauce.Sprinklewithgroundblackpepperandpaprika.

Serves4(servingsize:2muffinhalves):Calories368;Fat13.3g(sat4g,mono4.2g,poly2.6g);Protein26g;Carb31g;Fiber4g;Sugars5g(est.addedsugars:2g);Chol390mg;Iron4mg;Sodium610mg;Calc169mg

SCOTCHEGGSCLASSIC:Caloriesperserving:825,SatFat:16.8g,Sodium:1208mg,Sugars:2gMAKEOVER:Caloriesperserving:363,SatFat:4.5g,Sodium:470mg,Sugars:3g


Normallywrappedingroundporkandbreadcrumbsanddeep-fried,thisrecipewasbeggingforalightenedversion.

6largeeggs,divided1(14-ounce)canbrownorblacklentils,drained


¼cupgratedonion1tablespoonchoppedfreshchives2teaspoonsmincedfreshsage2teaspoonsmincedfreshthyme


½teaspoonsalt½teaspoondrymustard½teaspoonfreshlygroundblackpepper⅛teaspoongratedwholenutmeg1garlicclove,minced1.1ouncesall-purposeflour(about¼cup)¾cuppanko(Japanesebreadcrumbs)Cookingspray

1.Preheatovento425°.2.Place4eggsinamediumsaucepan.Coverwithcoldwaterto1inchaboveeggs;bringjusttoaboilovermedium-highheat.Removefromheat;coverandletstand1½to2minutes.Removeeggswithaslottedspoon;placeinicewater.Removeshellsfromeggs,andrinsewithcoldwateruntilcool.3.Placelentilsinamediumbowl;mashwiththebackofafork.Addporkandnext10ingredients(throughgarlic);mashtodesiredconsistency.4.Divideporkmixtureinto4portions,shapingeachintoa5-inchcircle.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Placeflourinashallowdish.Place1cookedegginflour,turningtocoat.Placeegginthecenterof1porkcircle.Carefullypressporkmixturearoundegguntilitiscompletelycovered;sealwell.Dredgeinflour,rollinggentlytosmoothsides,ifnecessary.Repeatprocedurewithcookedeggs,flour,andporkmixture.5.Place2eggsinashallowdish;stirwithawhisk.Placepankoinabowl.Dipeachcoatedegginbeateneggs;dredgeinpanko.Placecoatedeggsonabakingsheet,andcoatwithcookingspray.Bakeat425°for

25minutesoruntilgoldenbrown,turningafter12minutes.Serveeggshotoratroomtemperature.

Serves4(servingsize:1Scotchegg):Calories363;Fat13g(sat4.5g,mono2.8g,poly1.6g);Protein31g;Carb30g;Fiber8g;Sugars3g(est.addedsugars:1g);Chol322mg;Iron5mg;Sodium470mg;Calc68mgSNEAKATTACK

Addingmashedlentilstotheporkmixturenotonlycutsdownonfatandcaloriesbutalsoaddsfiberandprotein.

SPINACH-BACONQUICHE



Thisquicheisasliceofheaventhat’sworthyofastarringroleonyourspringbrunchmenu.

SHRIMPANDGRITS



Noneedtocoattheshrimpinflour,sinceit’scookedinbaconandaromatics—ourhealthytakeonthisSouthernclassic.

3cupswater

1tablespoonbutter

¾cupuncookedquick-cookinggrits2ouncesgratedParmesancheese(about½cup)⅝teaspoonkoshersalt,divided¾teaspoonfreshlygroundblackpepper,divided2center-cutbaconslices,chopped1cupchoppedwhiteonion

1tablespoonmincedgarlic

1(8-ounce)packagepreslicedmushrooms1poundmediumshrimp,peeledanddeveined½teaspooncrushedredpepper¼cuphalf-and-half


¾cupfat-free,lower-sodiumchickenbroth⅓cupchoppedgreenonions

1.Bring3cupswaterandbuttertoaboilinasmallsaucepan.Whiskingrits;coverandcook5minutes,stirringfrequently.Removefromheat.Stirincheese,¼teaspoonsalt,and½teaspoonblackpepper;cover.Keepwarm.2.Cookbaconinalargenonstickskilletovermedium-highheatuntilcrisp.Addwhiteonion,garlic,andmushroomstopan;cook8minutesoruntilmushroomsbegintobrownandgiveoffliquid,stirringfrequently.Addshrimpandredpepper;cook3minutes.Combinehalf-and-halfandflourinasmallbowl,stirringwithawhiskuntilsmooth.Addbroth,flourmixture,⅜teaspoonsalt,and¼teaspoonblackpeppertopan;bringtoaboil.Cook2minutesoruntilslightlythick.Topwithgreenonions.Serveshrimpmixturewithgrits.

Serves6(servingsize:½cupgritsandabout½cupshrimpmixture):Calories236;Fat7.9g(sat4.1g,mono1.4g,poly0.5g);Protein18g;Carb

23g;Fiber2g;Sugars2g(est.addedsugars:0g);Chol115mg;Iron1mg;Sodium583mg;Calc173mg

TROUTAMANDINECLASSIC:Caloriesperserving:479,SatFat:12.9g,Sodium:227mg,Sugars:13gMAKEOVER:Caloriesperserving:374,SatFat:5g,Sodium:435mg,Sugars:1g


Dousedinbutterandcoatedinalmonds,thisclassicFrenchdishhasbeenpraisedforitssimplicity,graceinpresentation,andflavor.Here,we’velighteneditconsiderablybymakingthebrownedbuttersaucewithalmondbutterforthenuttyrichness.

2.25ouncesall-purposeflour(about½cup)⅓cup1%low-fatmilk4(5-ounce)troutfillets¾teaspoonkoshersalt,divided½teaspoonfreshlygroundblackpepper1tablespoonplus½teaspoonunsaltedbutter,divided

1tablespoonoliveoil

½cupwater

2tablespoonsunsaltedcreamyalmondbutter

1½tablespoonsfreshlemonjuice3tablespoonsslicedalmonds,toasted

2tablespoonsmincedfreshparsley

1.Placeflourinashallowdish.Placemilkinabowl.Sprinklefishwith½teaspoonsaltandpepper.Dipfishinmilk;dredgeinflour.Discardanyremainingmilkandflour.2.Heatalargenonstickskilletovermediumheat.Add1½teaspoonsbutterand1½teaspoonsoiltopan;swirltocoat.Add2filletstopan;sauté2to3minutesoneachsideoruntilfishflakeseasilywhentested

withaforkoruntildesireddegreeofdoneness.Removefrompan,andkeepwarm.Repeatprocedurewith1½teaspoonsbutter,1½teaspoonsoil,and2fillets.3.Combine½cupwaterandalmondbutterinasmallbowl;stirwellwithawhisk.Addtohotpan,andremovepanfromheat.Add½teaspoonbutter,stirringuntilbuttermelts.Stirinlemonjuiceand¼teaspoonsalt.Drizzlealmondbuttersauceoverfish;sprinklewithalmondsandparsley.

Serves4(servingsize:1filletandabout2tablespoonssauce):Calories374;Fat21.9g(sat5g,mono7.5g,poly3.3g);Protein32g;Carb11g;Fiber2g;Sugars1g(est.addedsugars:0g);Chol93mg;Iron1mg;Sodium435mg;Calc70mg

LESS-LOADEDPARTYSTARTERS&MORE

DEVILEDEGGSWITHPICKLEDONIONSCLASSIC:Caloriesperserving:128,SatFat:3.4g,Sodium:130mg,Sugars:0gMAKEOVER:Caloriesperserving:76,SatFat:1.2g,Sodium:157mg,Sugars:1g


WesubstituteGreekyogurtforsomeofthemayonnaiseforatangy,creamy,andrichdeviledegg.

8largeeggs

¼cupwater¼cupcidervinegar

1tablespoonsugar

¼cupfinelychoppedredonion2tablespoonsplain2%reduced-fatGreekyogurt2tablespoonscanolamayonnaise

2teaspoonsDijonmustard

½teaspoonSriracha(hotchilesauce)orhotpeppersauce¼teaspoonfreshlygroundblackpepper⅛teaspoonkoshersalt

2tablespoonsfinelychoppedchives

1.Addwatertoalargesaucepantoadepthof1inch;setalargevegetablesteamerinpan.Addeggstosteamer.Bringwatertoaboilovermedium-highheat.Steameggs,covered,16minutes.Removefromheat.Placeeggsinalargeicewater–filledbowlfor3minutes.2.Whileeggssteam,combine¼cupwater,vinegar,andsugarinamediummicrowave-safebowl;microwaveatHIGH2minutesoruntil

boiling.Stirinonion.Letstandatroomtemperature15minutes.Drain.Combineyogurt,mayonnaise,mustard,Sriracha,pepper,andsaltinamediumbowl,stirringwelltocombine.3.Peeleggs;discardshells.Sliceeggsinhalflengthwise.Add6yolkstoyogurtmixture,reservingremainingyolksforanotheruse.Mashwithaforkuntilverysmooth.Stirin2tablespoonsredonion.Spoonmixtureintoeggwhitehalves(about1tablespoonineachhalf).Garnishegghalveswithremainingredonionandchives.

Serves8(servingsize:2egghalves):Calories76;Fat4.8g(sat1.2g,mono2g,poly1.1g);Protein6g;Carb2g;Fiber0g;Sugars1g(est.addedsugars:0g);Chol140mg;Iron1mg;Sodium157mg;Calc26mg

PARTYBEANDIPWITHBAKEDTORTILLACHIPSCLASSIC:Caloriesperserving:291,SatFat:5.8g,Sodium:572mg,Sugars:5gMAKEOVER:Caloriesperserving:135,SatFat:2.3g,Sodium:393mg,Sugars:2g


Makingyourowntortillachipshelpsmanagefatlevels.Organicrefriedbeansmayhaveatleasthalfthesodiumofconventionalonesbutcanhaveadriertexture.Weaddalittlelimejuicetosmoothoutthebeansandenhancetheflavor.Usingorganicsalsaalsohelpskeepsodiumincheck.Thisbeandipcomestogetherquicklyforpartiesorasanappetizercourse.

6(8-inch)flourtortillasCookingspray½teaspoonpaprika

2teaspoonsfreshlimejuice

½teaspoongroundcumin1(16-ounce)canorganicrefriedbeans

1cuporganicbottledsalsa

⅔cupfrozenwhole-kernelcorn,thawed¼cupchoppedgreenonions

2tablespoonschoppedblackolives

3ouncespreshredded4-cheeseMexican-blendcheese(about¾cup)6ounceslightsourcream(about¾cup)


1.Preheatovento350°.2.Cuteachtortillainto8wedges;arrangeinsinglelayerson2bakingsheets.Lightlycoatwedgeswithcookingspray;sprinklewithpaprika.Bakeat350°for15minutesoruntillightlybrownedandcrisp.Cool.3.Combinejuice,cumin,andbeansinamediumbowl,stirringuntilwellcombined.Spreadmixtureintoan11x7–inchglassorceramicbakingdishcoatedwithcookingspray.Spreadsalsaoverbeans.Combinecorn,onions,andolives;spooncornmixtureoversalsa.Sprinklecheeseovercornmixture.Bakeat350°for20minutesoruntilbubbly.Letstand10minutes.Topwithsourcream;sprinklewithcilantro.Servewithtortillachips.

Serves12(servingsize:½cupdipand4tortillachips):Calories135;Fat3.8g(sat2.3g,mono0.1g,poly0.1g);Protein6g;Carb21g;Fiber4g;Sugars2g(est.addedsugars:0g);Chol11mg;Iron0.9mg;Sodium393mg;Calc123mg

CHICKENANDMUSHROOMEMPANADAS



Fooddoesn’tgetmuchtastierthanadeep-friedpocketofflakydoughfilledwithmeaty,cheesygoodness.That’sthejoyofanempanada,amessydelicacythat’sbestwithadippingsauceandamountainofnapkins.Thedownsideisthatwhatseemslikeasnack-sizedfoodcancontain500caloriesandtonsofsaltandfat.

8ouncesall-purposeflour(about1¾cups)1¼teaspoonssalt,divided½teaspoonbakingpowder⅓cupplus1teaspoonextra-virginoliveoil,divided

5tablespoonsverycoldwater

1poundtomatillos,husksremoved6garliccloves,peeledanddivided2jalapeñopeppers,stemmedCookingspray

1tablespoonfreshlimejuice

½teaspoonfreshlygroundblackpepper,divided½teaspoonsugar1cupchoppedonion8ouncesgroundchicken

4ounceschoppedmushrooms

1.5ouncesshreddedcave-agedGruyèrecheese(about6tablespoons)1ounceshreddedMontereyJackcheese(about¼cup)1largeegg,lightlybeaten

1teaspoonwater

1.Preheatovento450°.2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,¾teaspoonsalt,andbakingpowderinafoodprocessor;pulsetocombine.Combine⅓cupoiland5tablespoonswater.Withprocessoron,slowlyaddoilmixturethroughfoodchute;processuntildoughiscrumbly.Turndoughoutontoalightlyflouredsurface.Knead1minute;addadditionalflour,ifnecessary,topreventdoughfromsticking.Gentlypressdoughintoa5-inchdisk;wrapinplasticwrap,andchillatleast30minutes.3.Arrangetomatillos,4garliccloves,andjalapeñosinasinglelayerona

bakingsheetcoatedwithcookingspray;lightlycoatvegetableswithcookingspray.Bakeat450°for25minutesoruntilcharred.Combinetomatillomixture,juice,¼teaspoonsalt,¼teaspoonblackpepper,andsugarinablender;pulseuntilfinelychopped,scrapingsides.4.Reduceoventemperatureto400°.5.Heatalargenonstickskilletovermediumheat.Add1teaspoonoiltopan;swirltocoat.Addonion;sauté5minutesoruntiltender.Chop2garliccloves.Addgarlictopan;sauté1minute.Addchickenandmushrooms;cook6minutesoruntilchickenisbrowned,stirringtocrumble.Coolslightly.Add½cuptomatillosauce,¼teaspoonsalt,¼teaspoonblackpepper,andcheeses,stirringwelltocombine.6.Combineeggand1teaspoonwaterinasmallbowl,stirringwellwithawhisk.Removedoughfromrefrigerator;letstand5minutes.Dividedoughinto8equalportions,shapingeachintoaball.Rolleachdoughportionintoa6-inchcircleonalightlyflouredsurface.Workingwith1portionatatime(coverremainingdoughtokeepfromdrying),spoon3tablespoonschickenmixtureintocenterofeachcircle.Moistenedgesofdoughwitheggmixture;folddoughoverfilling.Pressedgestogetherwithaforktoseal.Brushremainingeggmixtureoverempanadas.Placeempanadasonaparchment-linedbakingsheetcoatedwithcookingspray.Bakeat400°for24minutesoruntillightlybrowned.Serveimmediatelywithtomatillosauce.

Serves8(servingsize:1empanadaand1tablespoonsauce):Calories309;Fat16.3g(sat4g,mono9.2g,poly2.1g);Protein12g;Carb29g;Fiber3g;Sugars4g(est.addedsugars:0g);Chol57mg;Iron2mg;Sodium455mg;Calc121mg

PICKLED“FRIED”GREENTOMATOESWITHBUTTERMILK-HERBDIPPINGSAUCECLASSIC:Caloriesperserving:574,SatFat:5.4g,Sodium:717mg,Sugars:7gMAKEOVER:Caloriesperserving:154,SatFat:0.9g,Sodium:215mg,Sugars:4g


Coatingthetomatoeswithcookingsprayhelpsthebreadingmixtureadhereandallowsyoutouselessoilinthepanforcrisping.

1cupwater1cupcidervinegar

2tablespoonssugar

¾teaspoonkoshersalt,divided16(¼-inch-thick)slicesgreentomato7tablespoonsnonfatbuttermilk,divided2tablespoonsfinelychoppedfreshbasil3tablespoonscanolamayonnaise1teaspoonfinelychoppedfreshthyme

2teaspoonscidervinegar

1garlicclove,minced½teaspoonfreshlygroundblackpepper,divided¾cuppanko(Japanesebreadcrumbs)⅓cupmasaharina1largeegg

1largeeggwhite

1.1ouncesall-purposeflour(¼cup)3tablespoonsextra-virginoliveoil,divided1.Combine1cupwater,1cupvinegar,sugar,and½teaspoonsaltinamediumsaucepan;bringtoaboil.Addtomatoes;cook2minutes.Removefromheat;letstand15minutes,stirringoccasionally.Draintomatoes;patdry.2.Combine5tablespoonsbuttermilkandnext5ingredients(throughgarlic),stirringwithawhisk.Stirin¼teaspoonpepper.3.Heatalargeskilletovermediumheat.Addpankotopan;cook2minutesoruntiltoasted,stirringfrequently.Removefromheat;stirinmasaharina,¼teaspoonsalt,and¼teaspoonpepper.Placepankomixtureinashallowdish.Combine2tablespoonsbuttermilk,egg,andeggwhite,stirringwithawhisk.Placeflourinanothershallowdish.Dredgetomatoslicesinflour;dipineggmixture,anddredgeinpankomixture,turningtocoat.4.Heatalargenonstickskilletovermedium-highheat.Add1tablespoonoiltopan;swirltocoat.Addhalfoftomatoes;cook4minutes.Coattops

oftomatoeswithcookingspray.Turn;add1½teaspoonsoiltopan.Cook4minutesoruntilgolden.Repeatprocedurewith1½tablespoonsoil,tomatoes,andcookingspray.Servewithsauce.

Serves8(servingsize:2tomatoslicesandabout1tablespoonsauce):Calories154;Fat7.7g(sat0.9g,mono4.8g,poly1.2g);Protein4g;Carb16g;Fiber1g;Sugars4g(est.addedsugars:2g);Chol23mg;Iron1mg;Sodium215mg;Calc41mg

CHEESYSAUSAGEBALLS



Tomakeahead,coverandrefrigerateunbakedballsupto24hours;orplaceinaheavy-dutyzip-topplasticbagandfreezeunbakedballsuptoonemonth.Bakefrozenballsat375°for22to25minutesoruntildone.

1poundreduced-fatporksausage

4ouncesreduced-fatsharpcheddarcheese,shredded(about1cup)1cupcookedquinoa,chilled

1tablespooncornstarch

¼teaspoonblackpepperCookingspray

1.Preheatovento375°.2.Combinefirst5ingredientsinabowl.Shapemixtureinto40(1½-inch)balls.Placeballsonafoil-linedbakingsheetcoatedwithcookingspray.Bakeat375°for18minutesoruntillightlybrownedanddone.

Serves20(servingsize:2sausageballs):Calories85;Fat5.3g(sat2.1g,mono2.1g,poly0.5g);Protein6g;Carb3g;Fiber0g;Sugars0g(est.addedsugars:0g);Chol17mg;Iron1mg;Sodium175mg;Calc53mg

STUFFEDMUSHROOMS



Thesedelightfulpartybitesareashiftfromthenormallysausage-ladenpartyfareoflegend.Whole-grainricemixaddsrichnessandameatytexturetothefilling.

24wholebuttonmushrooms(about16ounces)1(8.5-ounce)pouchmicrowaveableprecookedsevenwhole-grainsmix

1teaspooncanolaoil

½cuppackedbabyspinachleaves,finelychopped¼cupfinelychoppedVidaliaorothersweetonion¼cupfinelychoppedredbellpepper¼teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper

2tablespoonscrumbledfetacheese

1largeegg,lightlybeatenCookingspray½cuppanko(Japanesebreadcrumbs)

1.Preheatovento350°.2.Cleanmushrooms,andremovestems.Finelychopmushroomstems;setasidemushroomcaps.3.Microwavewhole-grainsmixaccordingtopackagedirections;placeinamediumbowl.4.Heatoilinalargenonstickskilletovermedium-highheat.Addchoppedmushroomstems,spinach,andnext4ingredients(throughblackpepper);sauté8minutesoruntilliquidevaporates.Addspinachmixturetowhole-grainsmix,andstirincheese.Cool5minutes.Stirinegg.5.Coatmushroomcapswithcookingspray;placeonabakingsheetcoatedwithcookingspray.Spoonabout1heapingtablespoonwhole-grainsmixtureintoeachmushroomcap;topwithpanko,andlightlycoatwithcookingspray.Bakeat350°for22to25minutesoruntilpankoisgoldenandfillingiswarm.Serveimmediately.

Serves12(servingsize:2stuffedmushrooms):Calories69;Fat1.8g(sat0.5g,mono0.5g,poly0.2g);Protein3g;Carb11g;Fiber1g;Sugars1g(est.addedsugars:0g);Chol17mg;Iron1mg;Sodium132mg;Calc22mg

ROASTEDREDPEPPERDIP



Uppingthepepperquantitycutscalories—160ofthem.Whole-grainbreadthickensandbulksthedipwithlessfat-filledcheese.Servewithslicedrainbowcarrots.

1cuproastedredbellpeppers2tablespoonstoastedalmonds2tablespoonsgratedParmesancheese1ouncewhole-grainbread1tablespoonoliveoil1tablespoonsherryvinegar

1tablespoonwater

¼teaspoonsmokedpaprika

1garlicclove

1.Placeallingredientsinafoodprocessor;processuntilsmooth.

Serves4(servingsize:¼cup):Calories96;Fat6.3g(sat1.1g,mono4g,poly1g);Protein3g;Carb7g;Fiber2g;Sugars1g(est.addedsugars:0g);Chol2mg;Iron1mg;Sodium129mg;Calc68mg

SEVEN-LAYERDIPCLASSIC:Caloriesperserving:284,SatFat:6.9g,Sodium:522mg,Sugars:4gMAKEOVER:Caloriesperserving:106,SatFat:2.2g,Sodium:193mg,Sugars:3g


Loadedwithfreshveggiesandreduced-fatcheeses,thisfestivedipwillmakeyouthemostpopularpersonattheparty.

¼cupwater¾teaspoonsalt,divided1(16-ounce)canreduced-sodiumblackbeans,rinsedanddrained½cupchoppedfreshcilantro,divided¼cupfinelychoppedredonion¼cupfreshlimejuice,divided

1tablespoonoliveoil

½teaspoonfreshlygroundblackpepper,divided4plumtomatoes,chopped2ripepeeledavocados,halved2cupsfreshcornkernels1cuplightsourcream2teaspoonschilipowder


1.3ouncesshreddedreduced-fatMontereyJackcheesewithjalapeñopeppers(about⅓cup)1.3ouncesshreddedreduced-fatsharpcheddarcheese(about⅓cup)¼cupfinelyslicedjalapeñopepper¼cupthinlyslicedgreenonions1.Combine¼cupwater,⅛teaspoonsalt,andbeansinamediumsaucepanovermedium-lowheat.Cook7minutes,stirringfrequentlyandmashingbeanswithawoodenspoonuntilalmostsmooth.Spreadbeanmixtureina2-quartbakingdish;cool5minutes.2.Combine¼cupcilantro,onion,2tablespoonslimejuice,oil,¼

teaspoonblackpepper,⅛teaspoonsalt,andtomato;sprinkleoverbeanmixture.3.Combine¼cupcilantro,2tablespoonslimejuice,½teaspoonsalt,⅛teaspoonblackpepper,andavocadoinabowl;mashwithaforktodesiredconsistency.Spreadavocadomixtureovertomatomixture;sprinklewithcorn.4.Combinesourcream,chilipowder,andcumin;spreadovercorn.Sprinklewithcheeses,jalapeñopepper,andgreenonions.Serveimmediately,orcoverandchill.

Serves18(servingsize:about⅓cup):Calories106;Fat6.7g(sat2.2g,mono2.8g,poly0.6g);Protein4g;Carb10g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol10mg;Iron1mg;Sodium193mg;Calc52mg

HARDCIDERFONDUECLASSIC:Caloriesperserving:369,SatFat:15.8g,Sodium:245mg,Sugars:1gMAKEOVER:Caloriesperserving:75,SatFat:2.2g,Sodium:214mg,Sugars:1g


Typically,fondueisanutritionalliability—justabowlofmeltedcheeseeatenwithcalorie-densefoods.Herewe’vesupplementedsomeofthecheesewithmilletcream,amildyetcreamybasethatwillnotbreakorseizelikeatraditionalfonduecan.Servethisfonduewithcrudités,whole-grainbread,andfruit.Milletcream:

2cupswater

½cupuncookedmillet1cup2%reduced-fatmilk

Hardcider–Swissfondue:1(12-ounce)bottlehardcider

1teaspoonsalt

3ouncesshreddedGruyèrecheese(about¾cup)3ouncesshreddedreduced-fatsharpwhitecheddarcheese(about¾cup)1.Topreparemilletcream,bring2cupswaterandmillettoaboilinamediumsaucepan;cover,reduceheat,andsimmer30minutes.Removefromheat;letstand5minutes.Pourmixtureintoablender;addmilk.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth(about3minutes).2.Topreparefondue,bringhardcidertoaboilinamediumsaucepan.Cookuntilreducedto¾cup(about10minutes).Add1⅓cupsmilletcreamandsalt,stirringwithawhisk.Reserveremainingmilletcreamforanotheruse.Reduceheattolow;addcheeses,stirringuntilcheeses

melt.Serveimmediately.

Serves14(servingsize:¼cup):Calories75;Fat3.6g(sat2.2g,mono0.7g,poly0.2g);Protein4g;Carb4g;Fiber0g;Sugars1g(est.addedsugars:0g);Chol12mg;Iron0mg;Sodium214mg;Calc116mg

MEDITERRANEANCHEESEBALL



Thischeeseballusescannedbeansinsteadofacalorie-laden,creamycheeseasabinderforadeliciousandcolorfulappetizer.Furthercutcaloriesandfatbyservingwithvegetablecruditésinsteadofcrackersorchips.Plentyofvegetablesandherbskeeptheflavorfreshandintense,soalittlegoesalongway.

8ouncesfetacheese,patteddryandcrumbled(about2cups)1cuprinsedanddrainedcannedchickpeas2ounces⅓-less-fatcreamcheese(about¼cup)½cupfinelychoppedredbellpepper1½teaspoonsgratedlemonrind,divided2tablespoonschoppedfreshoregano

1tablespoonchoppedfreshparsley

¼teaspoonfreshlygroundblackpepper6pittedkalamataolives,chopped1cupwhole-wheatpanko,toastedAssortedfreshvegetablesandcrackers1.Combinefirst3ingredientsinafoodprocessor;pulse5to6timesoruntilmixtureisblendedbutnotcompletelysmooth.Transfercheesemixturetoamediumbowl;foldinbellpepper,1teaspoonrind,andnext4ingredients(througholives).Formcheesemixtureintoaball,usingarubberspatula.2.Combinetoastedpankoand½teaspoonrindonalargeplate.Gentlyrollcheeseballinpanko,coatingwell.Discardremainingpanko.Chill30minutes.Servewithassortedfreshvegetablesandcrackers.

Serves20(servingsize:2tablespoons):Calories58;Fat3.5g(sat2.1g,mono0.7g,poly0.2g);Protein3g;Carb4g;Fiber1g;Sugars1g(est.addedsugars:0g);Chol12mg;Iron0mg;Sodium186mg;Calc67mg

GRILLEDVEGETABLEGUACAMOLE



Althoughavocadosareloadedwithpotassiumandhealthfulmonounsaturatedfats,thecaloriescanaddupquicklywhendipping.Stretchingouttheavocadowithgrilledvegetablesisanexcellentwaytopushthecaloriesfurther.

2medium-sizedred,orange,yellow,orgreenbellpeppers1largeredonion,cutinto¼-inch-thickslices1largejalapeñopepper


1teaspoonkoshersalt,dividedCookingspray¼cupchoppedfreshcilantro


2ripeavocados,pittedandcutintochunks2plumtomatoes,dicedBakedtortillachips(optional)1.Preheatgrilltomedium-highheat.2.Cutbellpeppersinquarters;discardseedsandmembranes.Placepepperquarters,onionslices,andjalapeñopepperonalargejelly-rollpan;drizzlewithoil,andsprinklewith¼teaspoonsalt.Placebellpepperquarters,onionslices,andjalapeñopepperongrillrackcoatedwithcookingspray.Grill8to10minutesoruntilbellpepperquartersandonionslicesarecrisp-tenderandjalapeñopepperisblistered,turningafter4minutes.Removevegetablesfromgrill;coolslightly.3.Coarselychopbellpepperquartersandonionslices;placeinamediumbowl.Cutjalapeñopepperinhalf;discardseeds.Finelychopjalapeñopepper;addtobowl.Stirincilantro,limejuice,avocado,and¾teaspoonsalt;stirgently,mashingavocadotodesiredconsistency.Foldindicedtomato,andservewithbakedtortillachips,ifdesired.

Serves12(servingsize:¼cupguacamole):Calories80;Fat6.2g(sat0.8g,mono4g,poly0.1g);Protein1g;Carb6g;Fiber3g;Sugars2g(est.addedsugars:0g);Chol0mg;Iron0mg;Sodium165mg;Calc10mg

CARNEASADAPIZZA



Thisbeefypiedeliversallthezingyflavorsofastreettaco:tangylime,fragrantcilantro,andsmokychiles.

12ouncesrefrigeratedfreshpizzadough

2smallpoblanopeppers

8ouncesflanksteak,trimmed½teaspoongroundcumin½teaspoonchipotlechilepowder⅛teaspoonsaltCookingspray1smallredonion,cutinto½-inch-thickrings½cuplower-sodiummarinarasauce1tablespoonadobosaucefrom1canchipotlechilesinadobosauce

1tablespooncornmeal

1ouncepart-skimmozzarellacheese,shredded(about¼cup)1ouncecheddarcheese,shredded(about¼cup)1ouncequesofresco,crumbled(about¼cup)1cupchoppedseededtomato2tablespoonsfreshlimejuice

2tablespoonsmincedredonion

Cilantrosprigs(optional)

1.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,30minutes.2.Preheatbroiler.Arrangepoblanosonafoil-linedbakingsheet.Broil8minutesoruntilcharredonallsides,turningoccasionally.Wrappeppersinfoil;closetightly.Letstand15minutes.Peelandseedpeppers;discardskin,membrane,andseeds.Cutinto¼-inch-thickstrips.Placeapizzastoneorheavybakingsheetinoven.Preheatovento500°(keeppizzastoneorbakingsheetinovenasitpreheats).3.Sprinklesteakwithcumin,chipotlepowder,andsalt.Heatagrillpanoverhighheat.Coatpanwithcookingspray.Addsteaktopan;cook4minutesoneachsideoruntilwellmarked.Letstand10minutes.Thinlyslicesteakacrossthegrain.

4.Addonionringstopan;grill4minutesoneachsideoruntilwellmarked.Placeinabowl;coverwithplasticwrap.Combinemarinaraandadobosauce.Rolldoughintoa15x9–inchrectangleonalightlyflouredsurface.Piercedoughliberallywithafork.Sprinklecornmealonpizzastone.Placedoughonhotstone;bakeat500°for5minutes.Removestonefromoven.Spreadsaucemixtureoverdough,leavinga½-inchborder;topwithmozzarellaandcheddar.Arrangepoblanoandonionslicesoverpizza;topwithsteak.Sprinklewithquesofresco.Returnstonetooven;bakepizza9minutesoruntilcrustisdone.5.Combinetomato,juice,andmincedredonion;sprinkletomatomixtureoverpizza.Topwithcilantrosprigs,ifdesired.

Serves4(servingsize:2slices):Calories419;Fat10.2g(sat4.8g,mono3.7g,poly1g);Protein26g;Carb54g;Fiber9g;Sugars4g(est.addedsugars:0g);Chol49mg;Iron3mg;Sodium685mg;Calc153mg

PIZZASUPREME



Purchasefreshpizzadoughfromyoursupermarket’sbakerysection.Oryoumaybeabletoswingbyyourfavoritepizzaparlorandpicksomeup.Turkeysausageaddsmeatyflavorwithlessfatandfewercalories.Freshmozzarellacheeseaddsmeltygoodnesswithlesssodiumthanpreshredded.

PEPPERONIDEEP-DISHPIZZACLASSIC:Caloriesperserving:693,SatFat:18.8g,Sodium:1339mg,Sugars:6gMAKEOVER:Caloriesperserving:404,SatFat:5.9g,Sodium:607mg,Sugars:3g

HANDS-ON:20MIN.TOTAL:26HR.

Ahomemadedoughandpizzasaucekeepsodiumincheck.

1cupwarmwater(100°to110°),divided12ouncesbreadflour(about2½cups)1packagedryyeast(about2¼teaspoons)

4teaspoonsoliveoil

½teaspoonkoshersaltCookingspray5ouncespart-skimmozzarellacheese(about1¼cups),shreddedanddivided1½cupsBasicPizzaSauce2ouncespepperonislices

2tablespoonsgratedParmigiano-Reggianocheese

1.Pour¾cupwarmwaterinthebowlofastandmixerwithdoughhookattached.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Addflourto¾cupwater;beatuntilcombined.Coverandletstand20minutes.Combine¼cupwaterandyeastinasmallbowl;letstand5minutesoruntilbubbly.Addyeastmixture,oil,andsalttoflourmixture;beat5minutesoruntilasoftdoughforms.Placedoughinalargebowlcoatedwithcookingspray;coversurfaceofdoughwithplasticwraplightlycoatedwithcookingspray.Refrigerate24hours.2.Removedoughfromrefrigerator.Letstand,covered,1houroruntildoughcomestoroomtemperature.Punchdoughdown.Rolldoughintoa14x11–inchrectangleonalightlyflouredsurface.Pressdoughintobottomandpartiallyupsidesofa13x9–inchmetalbakingpancoatedwithcookingspray.Coverdoughlooselywithplasticwrap.3.Placeabakingsheetinovenonbottomrack.Preheatovento450°(leavepaninovenasitpreheats).4.Arrange¾cupmozzarellaoverdough;topwithBasicPizzaSauce,pepperonislices,Parmigiano-Reggiano,and½cupmozzarella.Placepanonbakingsheetinoven;bakeat450°for25minutesoruntilcrustisgolden.Cutpizzainto6rectangles.

Serves6(servingsize:1rectangle):Calories404;Fat16.3g(sat5.9g,mono7.8g,poly1.5g);Protein17g;Carb47g;Fiber3g;Sugars3g(est.added

sugars:0g);Chol26mg;Iron4mg;Sodium607mg;Calc244mgBASICPIZZASAUCE:HANDS-ON:3MIN.TOTAL:35MIN.

1.Heatoilinamediumsaucepanovermediumheat.Addgarlictopan;cook1minute,stirringfrequently.Removetomatoesfromcanusingaslottedspoon,reservingjuices.Crushtomatoes.Stirtomatoes,juices,salt,andoreganointogarlicmixture;bringtoaboil.Reduceheat,andsimmer30minutes,stirringoccasionally.

2tablespoonsextra-virginoliveoil

5garliccloves,minced1(28-ounce)canSanMarzanotomatoes,undrained½teaspoonkoshersalt½teaspoondriedoregano

THREE-CHEESEWHITEPIZZAWITHFRESHARUGULACLASSIC:Caloriesperserving:523,SatFat:12.1g,Sodium:1244mg,Sugars:2gMAKEOVER:Caloriesperserving:402,SatFat:5.2g,Sodium:688mg,Sugars:2gHANDS-ON:20MIN.TOTAL:40MIN.

Trythistricktogetultrathinfreshmozzarellaslices:Patmozzarellaballdry,andplaceinthefreezerforabout30minutes.You’llbeabletocutpaper-thinslices,whichallowformorecreamy,cheesycoverage.

12ouncesrefrigeratedfreshpizzadough

2teaspoonsextra-virginoliveoil

6garliccloves,crushed⅔cupfat-freericottacheese2tablespoonscanolamayonnaise

2teaspoonschoppedfreshthyme

¼teaspoonfreshlygroundblackpepper1.5ouncesParmigiano-Reggianocheese,finelyshredded(about⅓cup)3ouncesfreshmozzarellacheese,verythinlysliced1teaspoonfreshlemonjuice

1teaspoonbalsamicvinegar

1½cupsbabyarugula

1.Removedoughfromrefrigerator.Letstandatroomtemperature,covered,20minutes.2.Placeapizzastoneorheavybakingsheetinovenonmiddlerack.Preheatovento500°.Preheatpizzastonefor30minutesbeforebaking

dough.3.Heatasmallskilletovermediumheat.Addoiltopan;swirltocoat.Addgarlic;cook2minutesoruntilgarlicislightlybrowned.Removegarlicwithaslottedspoon.Finelychopgarlic.Reserveoil.4.Placechoppedgarlic,ricotta,mayonnaise,thyme,pepper,andParmigiano-Reggianocheeseinamediumbowl.Beatwithamixeratmedium-highspeeduntilalmostsmooth(about2minutes).5.Rolldoughintoa14-inchcircleonalightlyflouredsurface;piercesurfaceofdoughliberallywithafork.Carefullyremovepizzastonefromoven.Arrangedoughonpizzastone.Bakeat500°for5minutes.Spreadricottamixtureovercrust,leavinga½-inchborder.Arrangemozzarellaoverricottamixture.Bakeat500°for10minutesoruntilcrustandcheesearebrowned.6.Combinereservedoil,juice,andvinegarinamediumbowl.Addarugula;tosstocoat.Toppizzawitharugulamixture.Cutpizzainto4largepieces.

Serves4(servingsize:1piece):Calories402;Fat13.3g(sat5.2g,mono4.6g,poly1.5g);Protein19g;Carb46g;Fiber6g;Sugars2g(est.addedsugars:0g);Chol31mg;Iron1mg;Sodium688mg;Calc321mg

PIZZAMARGHERITACLASSIC:Caloriesperserving:508,SatFat:10.2g,Sodium:1063mg,Sugars:2gMAKEOVER:Caloriesperserving:360,SatFat:4.9g,Sodium:424mg,Sugars:2g


BecausethisclassicNeapolitan-stylepizzaissosimple,itdependsonqualityingredientslikefreshbasilandmozzarella.Makingahomemadepizzasaucedrasticallyreducesthesodium.

1cupwarmwater(100°to110°),divided10ouncesbreadflour(about2cupsplus2tablespoons)1packagedryyeast(about2¼teaspoons)

4teaspoonsoliveoil

¾teaspoonkoshersalt,dividedCookingspray

1tablespoonyellowcornmeal

¾cupBasicPizzaSauce5ouncesthinlyslicedfreshmozzarellacheese(about1¼cups)⅓cupsmallfreshbasilleaves

1.Pour¾cupwarmwaterinthebowlofastandmixerwithdoughhookattached.Weighorlightlyspoonflourintodrymeasuringcupsandspoons;levelwithaknife.Addflourto¾cupwater;beatuntilcombined.Coverandletstand20minutes.Combine¼cupwaterandyeastinasmallbowl;letstand5minutesoruntilbubbly.Addyeastmixture,oil,and½teaspoonsalttoflourmixture;beat5minutesoruntilasoftdoughforms.Placedoughinalargebowlcoatedwithcookingspray;coversurfaceofdoughwithplasticwraplightlycoatedwithcookingspray.Refrigerate24hours.2.Removedoughfromrefrigerator.Letstand,covered,1houroruntildoughcomestoroomtemperature.Punchdoughdown.Pressdough

intoa12-inchcircleonalightlyflouredbakingsheet,withoutraisedsides,sprinkledwithcornmeal.Crimpedgestoforma½-inchborder.Coverdoughlooselywithplasticwrap.3.Placeapizzastoneinovenonbottomrack.Preheatovento550°.Preheatpizzastonefor30minutesbeforebakingdough.4.Removeplasticwrapfromdough.Sprinkledoughwith¼teaspoonsalt.SpreadBasicPizzaSauceoverdough,leavinga½-inchborder.Arrangecheeseoverpizza.Slidepizzaontopreheatedpizzastone,usingaspatulaasaguide.Bakeat550°for11minutesoruntilcrustisgolden.Cutpizzainto10wedges;sprinklewithbasilleaves.

Serves5(servingsize:2wedges):Calories360;Fat13.6g(sat4.9g,mono4.4g,poly1g);Protein13g;Carb46g;Fiber2g;Sugars2g(est.addedsugars:0g);Chol23mg;Iron2mg;Sodium424mg;Calc17mg

BBQCHICKENANDBLUECHEESEPIZZACLASSIC:Caloriesperserving:837,SatFat:14g,Sodium:1721mg,Sugars:17gMAKEOVER:Caloriesperserving:252,SatFat:3.1g,Sodium:494mg,Sugars:5g


Forakid-friendlypie,substitutefreshmozzarellaforthebluecheese.

1(8-ounce)prebakedthinpizzacrust⅓cupbarbecuesauce1½cupsshreddedskinless,bonelessrotisseriechickenbreast½cupverticallyslicedredonion½cupcoarselychoppedyellowbellpepper2ouncescrumbledbluecheese(about½cup)2plumtomatoes,thinlysliced(about¼pound)1.Preheatovento500°.2.Placepizzacrustonabakingsheet.Spreadsauceovercrust,leavinga½-inchborder.Topwithchickenandremainingingredients.Placebakingsheetinovenonmiddlerack.Bakeat500°for10minutesoruntilcheesemeltsandcrustiscrisp.Cutinto12wedges.

Serves6(servingsize:2wedges):Calories252;Fat8.5g(sat3.1g,mono2.2g,poly2.7g);Protein17g;Carb27g;Fiber2g;Sugars5g(est.addedsugars:4g);Chol38mg;Iron2mg;Sodium494mg;Calc92mg

FRESHTOMATO–FETAPIZZACLASSIC:Caloriesperserving:555,SatFat:9.4g,Sodium:1479mg,Sugars:5gMAKEOVER:Caloriesperserving:314,SatFat:3.2g,Sodium:608mg,Sugars:2gHANDS-ON:35MIN.TOTAL:55MIN.

Apoundofpizzadoughislessthanmostpizzeriasuse,soitwillstretchfurtherforacrispiercrust.Ifservingfourpeople,use12ouncesofdoughforthepizza,andcuttherestintostrips;brushwitholiveoil,garlic,andherbs,andbakeforbreadsticks.

PIÑACOLADASCLASSIC:Caloriesperserving:424,SatFat:8.8g,Sodium:23mg,Sugars:51gMAKEOVER:Caloriesperserving:158,SatFat:1g,Sodium:57mg,Sugars:16g


Freezingthecubedfreshpineappleaddsavelvetytextureandkeepsthecocktailfrozenlonger.Itgetssweetenedwithagavenectar,whileagedrumaddsdepth.

2cupsflakedsweetenedcoconut

1(12-ounce)canevaporatedfat-freemilk

2cupscubedpineapple

2½cupsicecubes¾cupgoldrum¼cuppineapplejuice2tablespoonslightagavenectar

8pineapplewedges

1.Combine2cupscoconutandevaporatedmilkinamediumsaucepanovermediumheat;cookabout7minutesoruntiltinybubblesformaroundedge(donotboil).Removefromheat.Coverandchillatleast4hoursoruptoovernight.2.Arrangepineapplecubesinasinglelayeronabakingsheet;freezeatleast1houroruntilfirm.3.Straincoconutmixturethroughasieveoveramediumbowl,pressingcoconutwiththebackofaspoontoremoveasmuchmilkaspossible.Discardsolids.4.Combinepineapple,icecubes,rum,juice,andagavenectarinablender;processuntilsmooth.Addmilkmixture;processuntilsmooth.Servewithpineapplewedges.

Serves8(servingsize:about⅔cup):Calories158;Fat1.2g(sat1g,mono0.1g,poly0g);Protein4g;Carb19g;Fiber1g;Sugars16g(est.addedsugars:4g);Chol2mg;Iron0mg;Sodium57mg;Calc124mg

CHERRY-PEACHSANGRIA

CLASSIC:Caloriesperserving:220,SatFat:0g,Sodium:13mg,Sugars:18gMAKEOVER:Caloriesperserving:155,SatFat:0g,Sodium:11mg,Sugars:15g


WerecommendzestySpanishalbariño,butyoucanuseanyotherrefreshingwhitewine.Addingclubsodaandpeachslicesbulksupthisrefreshingcocktail.

¼cupsugar¼cupbrandy2½cupspittedRainiercherriesorslicedstrawberries1(750-milliliter)bottlealbariñowine,chilled

1cupchilledclubsoda

1peach,thinlysliced

3thymesprigs

1purplebasilsprig(optional)1sweetbasilsprig(optional)1.Combinesugarandbrandyinapitcher;stiruntilsugardissolves.Addcherriesorstrawberriesandwine;chill8hoursoruptoovernight.Justbeforeserving,stirinclubsoda,peachslices,thyme,andbasil,ifdesired.

Serves8(servingsize:about⅔cup):Calories155;Fat0.2g(sat0g,mono0g,poly0g);Protein1g;Carb18g;Fiber1g;Sugars15g(est.addedsugars:6g);Chol0mg;Iron1mg;Sodium11mg;Calc18mg

PEACHLEMONADE



Thenaturalsweetnessofjuicy,ripepeachesmeansyouneedlessaddedsugar,andyougetthenutritionalbenefitoffreshfruit.

4cupswater

2cupscoarselychoppedpeaches

¾cupsugar1cupfreshlemonjuice(about6lemons)

4cupsice

1peach,cutinto8wedges

1.Combinefirst3ingredientsinamediumsaucepanovermedium-highheat.Bringtoaboil;reduceheat,andsimmer3minutes.Placepeachmixtureinablender;letstand20minutes.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Pourintoalargebowl.Refrigerateatleast3hours.2.Presspeachmixturethroughasieveoverabowl,reservingliquid;discardsolids.Stirinlemonjuice.Place½cupiceineachof8glasses.Pourabout⅔cuplemonadeintoeachglass;garnisheachservingwith1peachwedge.

Serves8:Calories98;Fat0.1g(sat0g,mono0g,poly0g);Protein1g;Carb26g;Fiber1g;Sugars23g(est.addedsugars:19g);Chol0mg;Iron0mg;Sodium0mg;Calc4mg

MARGARITAFIZZ



Fullofflavor,thisbeautifullypresentedbeverageismadelighterandeffervescentwiththeadditionoflime-flavoredsparklingwater.Alloftheflavor,noneoftheguilt,andveryrefreshing.

2cupsicecubes

½cupfreshlimejuice2tablespoonskoshersalt(optional)

3ouncespremiumsilvertequila

1ounceCointreau(orange-flavoredliqueur)LimeslicesOrangeslices

1cuplime-flavoredsparklingwater

1.Placeicecubesinasmallheavy-dutyzip-topplasticbag.Lightlycrushicecubeswithameatmalletorsmallheavyskilletuntilyouhavemedium-sizedcrushedice.Placeiceinfreezer.2.Placelimejuiceinabowl.Placesaltonasmallplate.Diprimsof2tallglassesinlimejuice;gentlyrollrimsofglassesinsalt,ifdesired.Discardremainingsalt.3.Combineremaininglimejuice,tequila,andCointreauinacocktailshakerfilledwithwholeicecubes;shakevigorously.4.Dividecrushedice,limeslices,andorangeslicesbetweenpreparedglasses.Straintequilamixtureintoglasses,andtopeachwith½cupsparklingwater;stirgently.Serveimmediately.

Serves2(servingsize:about1cup):Calories164;Fat0g(sat0g,mono0g,poly0g);Protein0g;Carb10g;Fiber0g;Sugars1g(est.addedsugars:0g);Chol0mg;Iron0mg;Sodium3mg;Calc9mg

ZUCCHINI-PINEAPPLEQUICKBREADCLASSIC:Caloriesperserving:208,SatFat:1.5g,Sodium:148mg,Sugars:16gMAKEOVER:Caloriesperserving:167,SatFat:0.5g,Sodium:151mg,Sugars:16g


Thiszucchiniquickbreadhasatropicaltwisttoit—crushedpineapple.Cinnamonandvanillatietheflavorstogetherandmakethisadelicioustreatforbreakfastorasnack.

13.5ouncessiftedall-purposeflour(about3cups)1½teaspoonsgroundcinnamon1teaspoonsalt

1teaspoonbakingsoda

½teaspoonbakingpowder2largeeggs

2cupssugar

2cupsgratedzucchini(about1½mediumzucchini)⅔cupcanolaoil½cupeggsubstitute

2teaspoonsvanillaextract

2(8-ounce)canscrushedpineappleinjuice,drainedBakingspraywithflour

1.Preheatovento325°.2.Lightlyspoonflourintodrymeasuringcups,andlevelwithaknife.Combineflour,cinnamon,andnext3ingredients(throughbakingpowder)inalargebowl,stirringwellwithawhisk.3.Beateggswithamixeratmediumspeeduntilfoamy.Addsugar,zucchini,oil,eggsubstitute,andvanilla,beatinguntilwellblended.Add

zucchinimixturetoflourmixture,stirringjustuntilmoist.Foldinpineapple.Spoonbatterinto2(9x5–inch)loafpanscoatedwithbakingspray.Bakeat325°for1houroruntilawoodenpickinsertedincentercomesoutclean.Cool10minutesinpansonawirerack;removefrompans.Coolcompletelyonwirerack.

Serves14(servingsize:1slice):Calories167;Fat5.9g(sat0.5g,mono3.3g,poly1.7g);Protein2g;Carb27g;Fiber1g;Sugars16g(est.addedsugars:14g);Chol15mg;Iron1mg;Sodium151mg;Calc16mgCRAZYTRICK

Crushedpineappleaddsnaturalsweetnesswhilezucchiniaddsbulkforfewercalroies.

PUMPKIN–HONEYBEERQUICKBREADCLASSIC:Caloriesperserving:291,SatFat:1.9g,Sodium:365mg,Sugars:26gMAKEOVER:Caloriesperserving:194,SatFat:0.6g,Sodium:287mg,Sugars:19g


Givethesecondloafaway,orwrapinplasticwrapandfreezeforuptotwomonths.

14.6ouncesall-purposeflour(about3¼cups)2teaspoonssalt2teaspoonsbakingsoda1teaspoonbakingpowder1teaspoongroundcinnamon

1teaspoonpumpkinpiespice

½cupwater⅓cupgroundflaxseed2½cupssugar⅔cupcanolaoil⅔cuphoneybeer(atroomtemperature)½cupeggsubstitute

2largeeggs

1(15-ounce)canpumpkinCookingspray

1.Preheatovento350°.2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,salt,andnext4ingredients(throughpumpkinpiespice)inamediumbowl;stirwithawhisk.3.Combine½cupwaterandflaxseed.4.Placesugarandnext4ingredients(througheggs)inalargebowl;beatwithamixeratmedium-highspeeduntilwellblended.Addflaxseedmixtureandpumpkin;beatatlowspeedjustuntilblended.

Addflourmixture;beatjustuntilcombined.Dividebatterbetween2(9x5–inch)loafpanscoatedwithcookingspray.Bakeat350°for1hourand10minutesoruntilawoodenpickinsertedincentercomesoutclean.Cool10minutesinpanonawirerack;removefrompans.Coolcompletelyonwirerack.

Serves14(servingsize:1slice):Calories194;Fat6.5g(sat0.6g,mono3.4g,poly2.1g);Protein3g;Carb31g;Fiber1g;Sugars19g(est.addedsugars:18g);Chol15mg;Iron1mg;Sodium287mg;Calc27mgSECRETTOSUCCESS

Groundflaxseedandwateraddmoisturetothebatterforasmooth-texturedbread.

CLASSICBANANABREAD



Sautéingthebananasinbutterandbrownsugaruntillightlycaramelizeddeepensthebananaflavorinthisbread,whilecanolaoilandbuttermilkensureamoist,tendercrumb.Trytoscrapeallofthecaramelizedbitsfromyourskilletaftercookingthebananastoextracteverybitofflavor.

2tablespoonsbutter

¼cuppackedbrownsugar3ripebananas,sliced⅔cupgranulatedsugar½cuplow-fatbuttermilk¼cupcanolaoil

1teaspoonvanillaextract

2largeeggs,lightlybeaten9ouncesall-purposeflour(about2cups)¾teaspoonbakingsoda½teaspoonsalt¼teaspoongroundcinnamonCookingspray

1.Preheatovento350°.2.Meltbutterinalargeskilletovermedium-highheat.Addbrownsugarandbanana;cook4minutesoruntilbananaislightlycaramelized,stirringoccasionally.Placebananamixtureinalargebowl;cool10minutes.Beatbananamixturewithamixeratmediumspeeduntilsmooth.Addgranulatedsugarandnext4ingredients(througheggs);beatuntilsmooth.3.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflourandnext3ingredients(throughcinnamon),stirringwithawhisk;addtobananamixture,andbeatatlowspeedjustuntilcombined.Scrapebatterintoa9x5–inchloafpancoatedwithcookingspray.4.Bakeat350°for55minutesoruntilawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging.Cool10minutesinpanonawirerack.Removebreadfrompan,andcoolonwirerack.


BRIOCHEROLLS



Slimmingdownthetrinityofbutter,eggs,andsugardoesn’tsacrificeflavorandtexturethankstoanovernightrise.

1packagedryyeast(about2¼teaspoons)⅓cupwarm1%low-fatmilk(100°to110°)15.75ouncesall-purposeflour(about3½cups)⅓cupsugar½teaspoonsalt4largeeggs,lightlybeaten8½tablespoonsunsaltedbutter,softenedanddividedCookingspray1tablespoonwater

1largeeggwhite

1.Dissolveyeastinwarmmilkinthebowlofastandmixerfittedwiththepaddleattachment;letstand5minutes.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Addflour,sugar,salt,andlightlybeateneggstomilkmixture;beatatlowspeeduntilsmooth,scrapingsidesofbowlwithaspatulaasneeded.Removepaddleattachment;insertdoughhook.Beatdoughatlowspeed5minutesoruntilsoftandelasticanddoughjustbeginstopullawayfromsidesofbowl.Cut6½tablespoonsbutterintolargecubes;addhalfofbuttercubestodough,beatingatmediumspeedtoblend.Addremaininghalfofbuttercubestodough,beatingatmediumspeeduntilincorporated.Beatdoughatmediumspeed4minutesoruntilsmoothandelastic.2.Placedoughinalargebowlcoatedwithcookingspray,turningtocoattop.Coverandletriseinawarmplace(85°),freefromdrafts,1houroruntildoubledinsize.(Gentlypresstwofingersintodough.Ifindentationremains,doughhasrisenenough.)Punchdoughdown;formintoaball.Returndoughtobowl;coverwithplasticwrap.Refrigerate8hoursorovernight.3.Uncoverdough;letstand90minutesoruntildoughreachesroomtemperature.Dividedoughinto4equalportions.Workingwith1portionatatime(coverremainingdoughtokeepfromdrying),cutdoughportioninto6equalpieces.Rolleachpieceintoa1½-inchball.Repeatprocedurewithremaining3doughportionstomake24rollstotal.Placerollsinmuffincupscoatedwithcookingspray.Coverandletrise45minutesoruntilalmostdoubledinsize.4.Preheatovento350°.

5.Combine1tablespoonwaterandeggwhite;stirwithawhisk.Gentlybrushrollswitheggmixture.Bakeat350°for14minutesoruntilgolden.Placepansonwireracks.Place2tablespoonsbutterinamicrowave-safebowl;microwaveatHIGH20secondsoruntilbuttermelts.Brushbutterontorolls.

Serves24(servingsize:1roll):Calories128;Fat4.9g(sat2.8g,mono1.4g,poly0.4g);Protein3g;Carb17g;Fiber1g;Sugars3g(est.addedsugars:3g);Chol41mg;Iron1mg;Sodium94mg;Calc13mgCRAZYTRICK

Youdon’tneedabriochepanforthisrecipe—amuffintinworkswell.Besuretostartthedoughadayahead,astheovernightriseisessentialforbakery-likeflavor.

CREAMCHEESEDANISHBRAID



Wetrimmedsugarandfatlikeaprobyusinghoneyinsteadofsugar,lightsourcream,lessbutter,andalightpowderedsugarglaze.

WHOLE-GRAINBRANMUFFINS



Bringthebranmuffinbackintobalancedterritorywith100%wholegrainsandnorefinedsugar—butstillkeepitmoistandpackedwithflavor.

4¼ounceswheatbran(about1¾cups)1cupwholepitteddates(about6ounces)¾cupfreshorangejuice

1cupnonfatbuttermilk

½cupmashedripebanana(about1medium)2tablespoonsbutter,melted2tablespoonscanolaoil


4.5ounceswhole-grainpastryflour(about1cup)1½teaspoonsbakingpowder½teaspoonbakingsoda½teaspoongroundcinnamon¼teaspoonsalt2largeeggs,lightlybeatenCookingspray

1.Preheatovento350°.2.Spreadbranonabakingsheet.Bakeat350°for8to10minutesoruntillightlybrowned,stirringonce.3.Combinedatesandjuiceinamediumsaucepanovermediumheat;bringtoaboil.Cover,reduceheat,andsimmer20minutes.Removefromheat;uncoverandletstand5minutes.Placedatemixtureinafoodprocessororblender;processuntilsmooth.Addbuttermilkandnext4ingredients(throughvanilla);processuntilsmooth.4.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,bran,bakingpowder,andnext3ingredients(throughsalt)inamediumbowl,stirringwithawhisk.Adddatemixturetobranmixture,stirringjustuntilmoist.Addeggs,stirringjustuntilcombined.Place12muffincuplinersinmuffincups;coatlinerswithcookingspray.Spoonbatterintomuffincups.Bakeat350°for28minutesoruntilawoodenpickinsertedincentercomesoutclean.Removemuffinsfrompan;coolonawirerack.

Serves12(servingsize:1muffin):Calories168;Fat5.4g(sat1.7g,mono2.3g,poly0.9g);Protein4g;Carb29g;Fiber7g;Sugars10g(est.addedsugars:0g);Chol36mg;Iron2mg;Sodium183mg;Calc89mg

BLUEBERRY–SOURCREAMMUFFINSCLASSIC:Caloriesperserving:274,SatFat:7.8g,Sodium:247mg,Sugars:20gMAKEOVER:Caloriesperserving:248,SatFat:4g,Sodium:258mg,Sugars:16g

HANDS-ON:15MIN.TOTAL:38MIN.,PLUSCOOLINGTIME

Heart-healthycanolaoil,whole-wheatflour,andreduced-fatsourcreamprovideplentyofmoistureandrichness,andwithacrumbly,sweetstreuseltopping,you’llnevermissthefatandcaloriesoftheoriginal.

Cookingspray⅓cupold-fashionedrolledoats¼cuppackedbrownsugar

1tablespoonwhitewhole-wheatflour

⅛teaspoongroundcinnamon3½tablespoonsunsaltedbutter,meltedanddivided9ounceswhitewhole-wheatflour(about2cups)

2teaspoonsbakingpowder

½teaspoonsalt¼teaspoonbakingsoda

1cupreduced-fatsourcream

½cupgranulatedsugar¼cupcanolaoil1teaspoonvanillaextract

1largeegg

1½cupsfreshblueberries1.Preheatovento425°.Place12muffincuplinersinmuffincups.Lightlycoatlinerswithcookingspray.2.Topreparetopping,placeoats,brownsugar,1tablespoonflour,andcinnamoninabowl,stirringwithawhisk.Drizzle1tablespoonmeltedbutterovertop;tosswithaforkuntilcombined.3.Topreparemuffins,weighorlightlyspoon9ounces(about2cups)flourintodrymeasuringcups;levelwithaknife.Combineflour,bakingpowder,salt,andbakingsodainabowl,stirringwithawhisk.4.Place2tablespoonsmeltedbutter,sourcream,granulatedsugar,oil,vanilla,andegginabowl;stirwellwithawhisktocompletelycombine.Addsourcreammixturetoflourmixture;stirjustuntilcombined.Gentlystirinblueberries.Dividebatteramongpreparedmuffincups.Sprinkle

withtopping.Bakeat425°for5minutes.Reduceoventemperatureto375°;bakeanadditional13minutesoruntilawoodenpickinsertedincentercomesoutclean.Coolmuffinsinpan5minutes.Removefrompan;coolcompletelyonawirerack.

Serves12(servingsize:1muffin):Calories248;Fat10.8g(sat4g,mono4g,poly1.6g);Protein5g;Carb32g;Fiber3g;Sugars16g(est.addedsugars13g);Chol24mg;Iron1mg;Sodium258mg;Calc68mg

20-MINUTEFLUFFYBUTTERMILKDROPBISCUITSCLASSIC:Caloriesperserving:312,SatFat:10.5g,Sodium:502mg,Sugars:2gMAKEOVER:Caloriesperserving:133,SatFat:2.6g,Sodium:305mg,Sugars:0g


Stirmeltedbutterintocold,nonfatbuttermilkandleteverythinggetlumpyasthebuttersolidifies.Thoselittlepocketsofbutterdisperseevenlythroughoutthebatter,allowingustousehalftheamountoftheoriginal.Whitewhole-wheatflouraddsnutty,whole-graingoodness,andatouchofcanolaoilkeepsthebiscuitsniceandtender.

5.6ouncesall-purposeflour(about1¼cups)3.6ounceswhitewhole-wheatflour(about¾cup)2teaspoonsbakingpowder

1teaspoonsugar

¾teaspoonsalt½teaspoonbakingsoda¼cupunsaltedbutter1¼cupsverycoldnonfatbuttermilk


1.Preheatovento450°.2.Weighorlightlyspoonfloursintodrymeasuringcups;levelwithaknife.Combineflours,bakingpowder,sugar,salt,andbakingsodainalargebowl,stirringwithawhisktocombine.3.Placebutterinamicrowave-safebowl.MicrowaveatHIGH1minuteoruntilcompletelymelted.Addcoldbuttermilk,stirringuntilbutterformssmallclumps.Addoil,stirringtocombine.4.Addbuttermilkmixturetoflourmixture;stirwitharubberspatulajust

untilincorporated(donotovermix)andbatterpullsawayfromsidesofbowl(batterwillbeverywet).5.Dropbatterinmoundsof2heapingtablespoonfulsontoabakingsheetlinedwithparchmentpaper.Bakeat450°for11minutesoruntilgolden.Cool3minutes;servewarm.

Serves12(servingsize:1biscuit):Calories133;Fat5.4g(sat2.6g,mono1.8g,poly0.6g);Protein4g;Carb18g;Fiber1g;Sugars0g(est.addedsugars:0g);Chol10mg;Iron1mg;Sodium305mg;Calc82mg

ORANGEROLLS



Thebiggestchangeoccurredwhenweslashedthebuttercontentinthedoughto¼cup,butwekeptenoughtomaintaintheoriginal’stender,pillowytexture.Wekeptmostofthebutteroriginallyintheglazebecauseitimpartsrichflavoratfirstbite.

PECANSTICKYROLLSCLASSIC:Caloriesperserving:437,SatFat:10.3g,Sodium:282mg,Sugars:36gMAKEOVER:Caloriesperserving:275,SatFat:3.8g,Sodium:146mg,Sugars:24g


Eggsubstituteaddstotherich,yeastyflavorwithoutaddingfat.

Dough:¾cupwarmfat-freemilk(100°to110°)¼cupgranulatedsugar½teaspoonsalt1packagedryyeast(about2¼teaspoons)¼cupwarmwater(100°to110°)½cupeggsubstitute3tablespoonsbutter,meltedandcooled18ouncesall-purposeflour(about4cups),dividedCookingspraySauce:

¾cuppackeddarkbrownsugar3tablespoonsbutter,melted

2tablespoonshotwater

⅓cupfinelychoppedpecans,toastedFilling:⅔cupgranulatedsugar

1tablespoongroundcinnamon

1½tablespoonsbutter,melted

1.Topreparedough,combinefirst3ingredientsinalargebowl.2.Dissolveyeastin¼cupwarmwaterinasmallbowl;letstand5minutes.Stiryeastmixtureintomilkmixture.Addeggsubstituteand3tablespoonsmeltedbutter;stiruntilwellcombined.3.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Add16.8ounces(about3¾cups)flourtoyeastmixture;stiruntilsmooth.Turndoughoutontoalightlyflouredsurface.Kneaduntilsmoothandelastic(about8minutes),addingenoughofremainingflour,1tablespoonatatime,topreventdoughfromstickingtohands(doughwillfeelslightlysoftandtacky).4.Placedoughinalargebowlcoatedwithcookingspray,turningtocoattop.Coverandletriseinawarmplace(85°),freefromdrafts,45minutes.Punchdoughdown,andturnoverinbowl;lightlycoatwithcookingspray.Coverandletriseanother45minutes.Punchdoughdown;coverandletrest5minutes.5.Topreparesauce,combinebrownsugar,3tablespoonsbutter,and2

tablespoonshotwaterinasmallbowl;stirwithawhiskuntilsmooth.Scrapesugarmixtureintoa13x9–inchbakingpancoatedwithcookingspray,spreadingoverbottomofpanwithaspatula.Sprinklesugarmixturewithpecans,andsetaside.6.Topreparefilling,combine⅔cupgranulatedsugarandcinnamoninasmallbowl.Turndoughoutontoalightlyflouredsurface;patdoughintoa16x12–inchrectangle.Brushdoughwith1½tablespoonsmeltedbutter.Sprinklesugarmixtureoverdough,leavinga½-inchborder.Beginningwithalongside,rollupdough,jelly-rollfashion;pinchseamtoseal(donotsealendsofroll).Cutrollinto15slices(approximately1inchwide).Arrangeslices,cutsidesup,inpreparedpan.Lightlycoatrollswithcookingspray;coverandletriseinawarmplace(85°),freefromdrafts,30minutesoruntildoubledinsize.7.Preheatovento350°.8.Uncoverrolls,andbakeat350°for20minutesoruntillightlybrowned.Letstand1minute;carefullyinvertontoservingplatter.

Serves15(servingsize:1roll):Calories275;Fat7.6g(sat3.8g,mono2.6g,poly0.8g);Protein5g;Carb47g;Fiber1g;Sugars24g(est.addedsugars:23g);Chol15mg;Iron2mg;Sodium146mg;Calc37mg

CHERRY-ALMOND-RICOTTADROPSCONES



Thesecrumbly,cakelikebiscuitsarebestenjoyedthedaytheyaremade.Plumpingdriedfruitinjuiceaddsmorevividflavor.Freshfruitwouldaddtoomuchmoistureanddilutethebutterybatter.

½cupdriedtartcherries¼cupfreshorangejuice

1cuppart-skimricottacheese

¼cuppackedbrownsugar,divided1teaspoongratedorangerind


⅓cupplus1tablespoonnonfatbuttermilk,divided


4.5ounceswhole-grainpastryflour(about1cup)3.4ouncesall-purposeflour(about¾cup)

1tablespoonbakingpowder

½teaspoonsalt4tablespoonscoldunsaltedbutter,diced⅓cupslicedalmonds,toasted1largeegg,lightlybeaten

1.Preheatovento425°.2.Combinecherriesandjuiceinasmallmicrowave-safebowl.MicrowaveatHIGH1minute;letstand5minutes.Drain;discardliquid.Finelychopcherries.3.Combinericottacheese,1tablespoonsugar,rind,andvanillainamediumbowl.Reserve½cupofricottamixture.Add⅓cupbuttermilkandcanolaoiltoremainingricottamixture,stirringuntilsmooth.4.Weighorlightlyspoonfloursintodrymeasuringcups;levelwithaknife.Combineflours,3tablespoonssugar,bakingpowder,andsaltinalargebowl;cutinbutterwithapastryblenderor2knivesuntilmixtureresemblescoarsemeal.Addcherriesandalmonds;toss.Addbuttermilk

mixture;stirjustuntilcombined.5.Dropdoughby¼-cupfuls3inchesapartontoabakingsheetlinedwithparchmentpaper.Combineeggand1tablespoonbuttermilk,stirringwithawhisk.Gentlybrushtopandsidesofdoughwitheggmixture.Bakeat425°for15to16minutesoruntilgolden.Removefrompan;coolslightlyonawirerack.6.Beatreservedricottamixturewithamixeratmediumspeed3minutesoruntilfluffy.Servewithwarmscones.

Serves10(servingsize:1sconeandabout2teaspoonsricottamixture):Calories261;Fat11.7g(sat4.6g,mono4.7g,poly1.5g);Protein7g;Carb32g;Fiber3g;Sugars10g(est.addedsugars:5g);Chol39mg;Iron2mg;Sodium287mg;Calc187mgCRAZYTRICK

Replacetheheavycreamwithpart-skimricottatosaveatonofcaloriesandsaturatedfat.

CINNAMON-PECANSWEETPOTATOROLLSWITHCREAMCHEESEGLAZECLASSIC:Caloriesperserving:497,SatFat:10.3g,Sodium:298mg,Sugars:38gMAKEOVER:Caloriesperserving:269,SatFat:3.1g,Sodium:137mg,Sugars:23g


Thesesweet,nuttyrollsarejustassatisfyingastheirtraditionalcounterparts.Theadditionofmashedsweetpotatotothefillingmimicsthegooeygoodnessusuallycreatedbycopiousamountsofbutterandbrownsugar.

GLAZEDYEASTDOUGHNUTS



Reduced-fatmilkandquick-risingyeasthelpthetexturetobelightandfluffy.Bakinginsteadofdeep-fryingcutsthefatbyhalf.

Doughnuts:1cupwarm2%reduced-fatmilk(100°to110°)¼cupgranulatedsugar,divided1packagequick-riseyeast(about2¼teaspoons)5½tablespoonsbutter,meltedanddivided

1largeegg,lightlybeaten

13.5ouncesall-purposeflour(about3cups)¾teaspoonsaltCookingsprayGlaze:

1½cupspowderedsugar¼cup2%reduced-fatmilk¼teaspoonvanillaextract

1.Topreparedoughnuts,combine1cupwarmmilk,1tablespoongranulatedsugar,andyeastinthebowlofastandmixer,stirringwithawhisk.Letstand5minutes.Stirin3tablespoonsgranulatedsugar,¼cupmeltedbutter,andegg.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Addflourandsalttoyeastmixture.Beatatlowspeedusingdoughhookattachmentjustuntilcombined.Increasespeedtomedium-low;beat5minutesoruntildoughissmoothandslightlyelastic(doughwillbesoftandsticky).Scrapedoughintoalargebowlcoatedwithcookingspray;coattopofdoughwithcookingspray.Coverandletriseinawarmplace(85°),freefromdrafts,30to40minutesoruntildoubledinsize.(Gentlypresstwofingersintodough.Ifindentationremains,doughhasrisenenough.)2.Punchdoughdown;turnoutontoalightlyflouredsurface.Sprinkledoughwithflour,andfoldgentlyseveraltimes.Rolldoughto½-inchthickness;cutwitha3½-inchdoughnutcutter.Placedoughnutson2largebakingsheetslinedwithparchmentpaper.Brushwith1½tablespoonsmeltedbutter.Coverlooselywithplasticwrap,andletriseinawarmplace(85°),freefromdrafts,30to40minutesoruntildoubledinsize.3.Preheatovento400°.Uncoverdough.Bakeat400°for10to12minutesoruntilgoldenbrown.4.Toprepareglaze,combinepowderedsugar,¼cupmilk,andvanilla,stirringwithawhiskuntilsmooth.Diphotdoughnutsintoglaze,lettingexcessdripoff.Placedoughnutsonawirerack;letstand5minutesor

untilglazesets.Servewarm.

Serves14(servingsize:1doughnut):Calories232;Fat5.6g(sat3.3g,mono1.5g,poly0.4g);Protein4g;Carb42g;Fiber1g;Sugars19g(est.addedsugars:18g);Chol27mg;Iron1mg;Sodium183mg;Calc34mgSECRETTOSUCCESS

Insulatedbakingsheetspreventoverbrownedbottoms;ifyoudon’thavethem,bakethedoughnutsintheupperthirdofyouroven.

SUCCULENTSIDEDISHES

HEIRLOOMTOMATOPIEWITHCORNMEALCRUSTCLASSIC:Caloriesperserving:523,SatFat:39.9g,Sodium:1000mg,Sugars:4gMAKEOVER:Caloriesperserving:205,SatFat:2.1g,Sodium:242mg,Sugars:3g


Insteadofatraditionalpiecrustcontaining½cupbutterorshortening(orsomecombinationofthetwo),we’veoptedforarusticcrustmadeofwhitewhole-wheatflourandcornmeal.Heart-healthyoliveoilinthecrustleavesplentyofroomforthecheesytopping.

4.5ounceswhole-wheatpastryflour(about1cup)½cupstone-groundyellowcornmeal¾teaspoonfreshlygroundblackpepper,divided½teaspoonsalt,divided⅓cupextra-virginoliveoil¼cupwaterCookingspray2poundsheirloomtomatoes,seededandthinlysliced

2teaspoonsoliveoil

1½cupschoppedonion

3tablespoonschoppedfreshbasil

1.3ouncesshreddedreduced-fatsharpwhitecheddarcheese(about⅓cup)⅓cupcanolamayonnaise

3tablespoonsgratedParmigiano-Reggianocheese

1½tablespoonsmincedfreshchives1.Preheatovento400°.2.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,cornmeal,¼teaspoonpepper,and¼teaspoonsaltinamediumbowl.Combine⅓cupextra-virginoiland¼cupwater;drizzleoverflourmixture.Stirwithaforkuntildoughforms.Pressdoughintobottomandupsidesofa9-inchpieplatecoatedwithcookingspray.Bakeat400°for15minutesoruntiledgesarelightlybrowned.Cool30minutesonawirerack.Reduceoventemperatureto350°.3.Whilecrustcools,placetomatoslicesinasinglelayeronabakingsheetlinedwith2layersofpapertowels;sprinklewith¼teaspoonpepperand¼teaspoonsalt.Letstand15minutes.4.Heat2teaspoonsoliveoilinamediumnonstickskilletovermedium-highheat.Addoniontopan;sauté5minutesoruntiltender.Removefromheat;coolslightly.5.Layertomato,onion,andbasilinpreparedcrust.Combinecheddar,¼

teaspoonpepper,mayonnaise,andremainingingredientsinabowl;spreadovercenterofpiecrust,leavinga1-inchborder.Bakeat350°for40minutesoruntilgoldenbrown.Cool30minutesonawirerackbeforeserving.

Serves10(servingsize:1slice):Calories205;Fat12g(sat2.1g,mono7.8g,poly1.7g);Protein5g;Carb19g;Fiber4g;Sugars3g(est.addedsugars:0g);Chol4mg;Iron1mg;Sodium242mg;Calc71mg

PESTOPOTATOSALAD



Westartwithapotofcoldwater,thenaddatablespoonofvinegartohelpthepotatoesholdtheirshape.Insteadofaheavymayonnaisesauce,weusefreshpestoandyogurttoaddcreaminess.Tosstogetherthearugulamixturejustbeforeserving.

1½poundsfingerlingpotatoes,cutinto¾-inchslices2tablespoonswhitewinevinegar,divided

1cupfreshbasilleaves

½cupchoppedfreshparsley1.5ouncesshavedParmigiano-Reggianocheese,divided(about⅓cup2tablespoons2%reduced-fatGreekyogurt1½tablespoonsoliveoilmayonnaise1tablespoonroasted,saltedsunflowerseedkernels

1tablespoonwater

2½teaspoonsfreshlemonjuice,divided⅜teaspoonkoshersalt1garlicclove,crushed1tablespoonoliveoil

2cupsbabyarugula

1cupcherrytomatoes,halved

2tablespoonsfreshdill

1.Placepotatoesinasaucepan;coverwithcoldwaterto2inchesabovepotatoes.Add1tablespoonvinegar.Bringtoaboil;reduceheat,andsimmer10minutesoruntiltender.Drain;letstand10minutes.2.Combinebasil,parsley,1ouncecheese,yogurt,mayonnaise,sunflowerseeds,1tablespoonvinegar,1tablespoonwater,1½teaspoonsjuice,salt,andgarlicinthebowlofafoodprocessor.Pulse8to10timesoruntilsmooth.Placepotatoesinamediumbowl.Addpesto;tosstocoat.3.Combine1teaspoonlemonjuiceandoilinamediumbowl,stirringwithawhisk.Addarugula,tomatoes,and0.5ouncecheese;tosstocoat.Placeabout½cupsaladoneachof6plates.Topeachsaladwith

½cuppotatomixture.Sprinklewithdill.

Serves6:Calories163;Fat6.4g(sat1.7g,mono2.9g,poly1.1g);Protein6g;Carb21g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol7mg;Iron2mg;Sodium286mg;Calc122mg

ZESTYBROCCOLICASSEROLECLASSIC:Caloriesperserving:329,SatFat:11.9g,Sodium:524mg,Sugars:5gMAKEOVER:Caloriesperserving:141,SatFat:2.6g,Sodium:484mg,Sugars:5g


Regularbreadcrumbscanbeusedinplaceofthepankointhiscasserole.Ifthebroccolifloretsareverylarge,cutthemintobite-sizedpieces.

3(10-ounce)packagesfrozenbroccoliflorets,thawedCookingspray1½cupsfat-freemilk2½tablespoonsall-purposeflour½teaspoonsalt¼teaspoonfreshlygroundblackpepper3ouncesshreddedsharpcheddarcheese(about¾cup)4ouncesfat-freecreamcheese,softened(about½cup)

1cupfat-freemayonnaise

¾cupchoppedonion(about½medium)1(8-ounce)canwaterchestnuts,rinsed,drained,andsliced¾cuppanko(Japanesebreadcrumbs)2teaspoonsbutter,melted

1.Preheatovento375°.2.Arrangebroccoliinanevenlayerinan11x7–inchglassorceramicbakingdishcoatedwithcookingspray;setaside.3.Combinemilk,flour,salt,andpepperinalargesaucepanovermedium-highheat;bringtoaboil.Cook1minuteoruntilthick,stirringconstantly.Removefromheat.Addcheeses;stiruntilsmooth.Stirinmayonnaise,onion,andwaterchestnuts.Spooncheesemixtureoverbroccoli.4.Placepankoinasmallbowl.Drizzlewithbutter;toss.Sprinklebreadcrumbmixtureovercheesemixture.Lightlycoatbreadcrumblayerwithcookingspray.Bakeat375°for25minutesoruntilmixturebeginstobubbleandbreadcrumbsbrown.

Serves10(servingsize:about¾cup):Calories141;Fat4.9g(sat2.6g,mono1.3g,poly0.7g);Protein9g;Carb18g;Fiber4g;Sugars5g(est.addedsugars:1g);Chol15mg;Iron1mg;Sodium484mg;Calc173mgCRAZYTRICK

Tomimicthe“tang”ofMiracleWhip,weusedfat-freemayonnaiseinstead.

CREAMYWILDRICE,MUSHROOM,ANDLEEKCASSEROLECLASSIC:Caloriesperserving:318,SatFat:10g,Sodium:583mg,Sugars:4gMAKEOVER:Caloriesperserving:207,SatFat:2.9g,Sodium:244mg,Sugars:4g


Creamywithoutthecream!Thisdecadentriceandmushroomcasserolegetsitsluxurioussaucefromamixtureofbrownricecreamandlow-fatcreamcheese.

1cupuncookedwildrice

2cupswater

½cupuncookedinstantbrownrice½cup2%reduced-fatmilk1½cupsthinlyslicedleek(about1large)2(8-ounce)packagesslicedcreminimushroomsCookingspray½teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper4ounces⅓-less-fatcreamcheese(about½cup)1ounceshreddedfreshParmesancheese(about¼cup)½cupslicedalmonds

1.Cookwildriceaccordingtopackagedirections,omittingsaltandfat.Placewildriceinalargebowl;setaside,andkeepwarm.2.Whilewildricecooks,bring2cupswaterandbrownricetoaboilinamediumsaucepan.Cover,reduceheat,andsimmer30minutes.Removefromheat,andletstand5minutes.Transferbrownricetoablender,andaddmilk.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth(about3minutes);setaside.3.Preheatovento350°.4.Heatalargenonstickskilletovermedium-highheat.Coatleekand

mushroomswithcookingspray.Addleek,mushrooms,salt,andpeppertopan;sauté8to9minutesoruntilmushroomsarelightlybrowned.Removepanfromheat,andaddcreamcheese,stirringjustuntilcheesemelts.Gentlyfoldmushroommixtureintowildrice.AddbrownricemixtureandParmesancheese;stirgently.Spoonmixtureintoan8x8–inchglassorceramicbakingdishcoatedwithcookingspray;sprinklewithalmonds.Bakeat350°for20minutesoruntiledgesarebubblyandalmondsaretoasted.

Serves8(servingsize:¾cup):Calories207;Fat7.9g(sat2.9g,mono3g,poly1g);Protein10g;Carb27g;Fiber3g;Sugars4g(est.addedsugars:0g);Chol14mg;Iron1mg;Sodium244mg;Calc119mg

GREENBEANSAMANDINE



Toastingalmondsinbutterlendsadeep,nuttyflavor.SherryvinegarandDijonmustardemulsifywiththenut-buttermixturetoformarichsaucethatdelicatelycoatsthegreenbeans.

1poundharicotsverts(Frenchgreenbeans)1tablespoonunsaltedbutter2tablespoonsslicedalmonds

2teaspoonssherryvinegar

½teaspoongratedlemonrind½teaspoonDijonmustard¼teaspoonkoshersalt1teaspoonalmondoiloroliveoil1.Cookharicotsvertsinboilingwater3minutesoruntilcrisp-tender.Drainandplungeharicotsvertsintoicewater;drain.2.Meltbutterinalargenonstickskilletovermediumheat.Addalmondstopan;cook1to2minutesoruntilgoldenbrown,stirringfrequently.3.Combinevinegarandnext3ingredients(throughsalt)inamediumbowl,stirringwithawhisk.Stiralmondsintovinegarmixture;graduallystirinalmondoil.4.Heatskilletovermedium-highheat.Addharicotsvertstopan.Cook2minutesoruntilthoroughlyheated,stirringoccasionally.Addharicotsvertstovinaigrette;tossgently,andserveimmediately.

Serves4(servingsize:¼ofharicotsverts):Calories100;Fat6.4g(sat2.1g,mono2.8g,poly1g);Protein3g;Carb8g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol8mg;Iron1mg;Sodium178mg;Calc53mg

BROCCOLIWITHWHITECHEDDARSAUCE



Broccoliwithcheesesauceisaclassiccombination,anditcanbedeceptivelyhighinsodiumandsaturatedfat.Thistechniqueoftossingcheesewithcornstarchandcookingwithevaporatedfat-freemilkcreatesasilkysmoothsaucethat’sdefinitelyacrowd-pleaser.

6cupsbroccoliflorets

4ouncesreduced-fatshreddedsharpwhitecheddarcheese(about1cup)1ounceshreddedGruyèrecheese(about¼cup)


¼teaspoonsalt¼teaspoondrymustard¼teaspoonfreshlygroundblackpepper

1cupevaporatedfat-freemilk

1.Addwatertoalargesaucepantoadepthof1inch;bringtoasimmerovermedium-highheat.Placebroccoliinasteamerbasket,andplacesteamerbasketinpan.Coverandcook5to6minutesoruntilbroccoliistender.2.Whilebroccolisteams,combinecheddarcheeseandnext5ingredients(throughpepper)inamediumsaucepan.Stirinevaporatedmilk;bringtoasimmerovermedium-lowheat,stirringconstantlywithawhisk(about8minutes).Simmer1minuteoruntilthickandsmooth,stirringconstantly.Servecheesesaucewithbroccoli.

Serves12(servingsize:½cupbroccoliand5teaspoonscheesesauce):Calories70;Fat3g(sat1.9g,mono0.3g,poly0.1g);Protein6g;Carb5g;Fiber1g;Sugars2g(est.addedsugars:0g);Chol10mg;Iron0mg;Sodium172mg;Calc170mg

SQUASHCASSEROLECLASSIC:Caloriesperserving:481,SatFat:12g,Sodium:802mg,Sugars:8gMAKEOVER:Caloriesperserving:127,SatFat:2.2g,Sodium:231mg,Sugars:4g


Whole-wheatpankostarsasbothabinderandacrunchytoppingforthisremakeofacheesy,home-stylesquashcasserole.Canolamayonnaise,reduced-fatsourcream,andfat-freemilkprovidethebaseforthecustard,andfreshherbslivenuptheflavorsinthistraditionalfavorite.


1½cupschoppedonion¾cupchoppedredbellpepper2garliccloves,minced8cupsslicedyellowsquash(about2pounds)⅓cupcanolamayonnaise⅓cupreduced-fatsourcream⅓cupfat-freemilk

2tablespoonschoppedfreshbasil

½teaspoonfreshlygroundblackpepper¼teaspoonsalt1largeegg,lightlybeaten1cupwhole-wheatpanko(Japanesebreadcrumbs),divided2ouncesshreddedreduced-fatsharpcheddarcheese(about½cup),divided2ouncesshreddedParmigiano-Reggianocheese(about½cup),dividedCookingspray

1tablespoonchoppedfreshparsley

1.Preheatovento350°.2.Heatoilinalargenonstickskilletovermedium-highheat.Addonionandbellpeppertopan;sauté4minutesoruntilalmosttender.Addgarlic;sauté1minute.Stirinsquash;cook3to5minutesorjustuntil

squashbeginstosoften,stirringfrequently.Coverandcook5minutesoruntilsquashistender,stirringonce.Removefromheat;coolslightly.3.Combinemayonnaiseandnext6ingredients(throughegg)inalargebowl,stirringwithawhisk.Stirin½cuppanko,¼cupcheddarcheese,¼cupParmigiano-Reggianocheese,andsquashmixture.Spoonmixtureintoan11x7–inchglassorceramicbakingdishcoatedwithcookingspray.4.Combine½cuppanko,¼cupcheddarcheese,¼cupParmigiano-Reggiano,andparsley;sprinkleoversquashmixture.Bakeat350°for35minutesoruntilmixtureissetandtoppingisgoldenbrown.

Serves12(servingsize:about½cup):Calories127;Fat6.7g(sat2.2g,mono2.6g,poly1.2g);Protein6g;Carb11g;Fiber2g;Sugars4g(est.addedsugars:0g);Chol26mg;Iron1mg;Sodium231mg;Calc135mg

BAKEDBEANSCLASSIC:Caloriesperserving:474,SatFat:3.3g,Sodium:1595mg,Sugars:40gMAKEOVER:Caloriesperserving:214,SatFat:0.8g,Sodium:269mg,Sugars:8g


Makethesebeansforspecialoccasionsandfestivebackyardbarbecues.Substitutingturkeyfortheusualporkandbeeflightensthemup,andyou’llnevermisstheflavor.Acrispytoppingmakesthemextraspecial.

4ouncesleanmildturkeybreakfastsausage4ouncessmokedturkeysausage,diced

1cupfinelychoppedonion

4garliccloves,chopped½cupfat-free,lower-sodiumchickenbroth


¼cuppackedbrownsugar

1tablespoondrymustard

½teaspoonSpanishsmokedpaprika¼teaspooncrushedredpepper3(15-ounce)canslower-sodiumGreatNorthernbeans,rinsedanddrained1(8-ounce)canunsaltedtomatosauce1cuppanko(Japanesebreadcrumbs)Cookingspray

1.Cooksausagesina10-inchcast-ironskilletovermediumheat5minutesoruntilbrowned,stirringtocrumblebreakfastsausage.Addonionandgarlic;cook4minutes,stirringfrequently.Addbrothandthyme,scrapingpantoloosenbrownedbits.Stirinbrownsugarand

next5ingredients(throughtomatosauce).Bringtoasimmer;reduceheat,andsimmer5minutesoruntilslightlythick,stirringoccasionally.Removefromheat.2.Preheatbroiler.3.Sprinklebeanmixturewithpanko;coatwithcookingspray.Broil1minuteoruntilpankoisgoldenbrown.

Serves10(servingsize:about⅔cup):Calories214;Fat4.7g(sat0.8g,mono1g,poly0.8g);Protein10g;Carb33g;Fiber9g;Sugars8g(est.addedsugars:5g);Chol26mg;Iron2mg;Sodium269mg;Calc87mg

CRANBERRY-ALMONDBROCCOLISALAD



Broccolisaladisusuallydrowninginacreamy,oftenverysweetdressingandstuddedwith½poundofcrumbledbacon.Mostversionsofthissaladaremoreaboutthecreamydressingandbaconthantheyareaboutthebroccoli.OursusesacombinationofcanolamayonnaiseandGreekyogurttokeepthecaloriesincheck.We’veoptedforcenter-cutbacon(abitlessofit)andswappedtheusualraisinsforunsweeteneddriedcranberriestopackasubtlepunchoftart.Thebestpartofthissalad?Thelongeritsits,thebetteritgets.

¼cupfinelychoppedredonion⅓cupcanolamayonnaise3tablespoons2%reduced-fatGreekyogurt1tablespooncidervinegar

1tablespoonhoney

¼teaspoonsalt¼teaspoonfreshlygroundblackpepper4cupscoarselychoppedbroccoliflorets(about1bunch)⅓cupsliveredalmonds,toasted⅓cupreduced-sugardriedcranberries4center-cutbaconslices,cookedandcrumbled1.Soakredonionincoldwater5minutes;drain.2.Combinemayonnaiseandnext5ingredients(throughpepper),stirringwellwithawhisk.Stirinredonion,broccoli,andremainingingredients.Coverandchill1hourbeforeserving.

Serves8(servingsize:about½cup):Calories104;Fat5.9g(sat0.8g,mono3g,poly1.5g);Protein4g;Carb11g;Fiber3g;Sugars5g(est.addedsugars4g);Chol4mg;Iron1mg;Sodium224mg;Calc34mg

LEMONYROASTEDCAULIFLOWERWITHBREADCRUMBS



Nuttyflavorsenhancedbyovenroastingmakethecauliflowertastedecadentandearthy,whilethefreshadditionoflemonkeepstheflavorsbright.Crunchypankobreadcrumbsaddatexturalelementthatputsthisdishoverthetop.

2tablespoonscanolaoil1teaspoongratedlemonrind


¼teaspoonsalt¼teaspoonfreshlygroundblackpepper1largeheadcauliflower,cutintoflorets½cuppanko(Japanesebreadcrumbs)Cookingspray

1tablespoonthymeleaves

1.Preheatovento425°.2.Combinefirst5ingredientsinalargebowl;addcauliflower,tossinggentlytocoat.Spreadcauliflowerinasinglelayeronajelly-rollpan;reserveanyremainingoilmixtureinbowl.Bakeat425°for25minutesoruntiltenderandlightlybrowned,stirringafter15minutes.3.Whilecauliflowerbakes,placepankoinasmallbowl.Coatpankoheavilywithcookingspray,tossinggently.Heatamediumnonstickskilletovermedium-highheat.Addpankotopan;cook2minutesoruntiltoasted,stirringfrequently.4.Returncauliflowertoremainingoilmixtureinbowl.Addtoastedpankoandthyme;tossgentlytocoat.Serveimmediately.

Serves6(servingsize:½cup):Calories114;Fat5.4g(sat0.4g,mono3g,poly1.3g);Protein4g;Carb14g;Fiber3g;Sugars3g(est.addedsugars:0g);Chol0mg;Iron1mg;Sodium169mg;Calc33mg

CREAMYPASTASALAD



Thisall-Americancookoutfavoriteisoftenveryheavyonthemayonnaiseandevensugar.Here,we’veoptedforcanolamayonnaiseandabitoflightsourcream.There’sjustahintofsugartobalancethedressing,andtheadditionofcapersaddstheperfecthitofbrinyflavor.

8ouncesuncookedorecchiette(“littleears”pasta;about2½cups)½cupcanolamayonnaise¼cuplightsourcream1½tablespoonsredwinevinegar

1teaspoonsugar

1½teaspoonsDijonmustard¼teaspoonsalt¼teaspoonfreshlygroundblackpepper½cupthinlyslicedcelery½cupfinelychoppedredbellpepper⅓cupfinelychoppedshallots


2tablespoonsdrainedcapers,chopped1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drainandrinsewithcoldwater;drain.2.Combinemayonnaiseandnext6ingredients(throughblackpepper),stirringwithawhisk.Stirincookedpasta,celery,andremainingingredients.Coverandchillatleast1houroruntilreadytoserve.


STOVETOPCREAMEDSPINACHCLASSIC:Caloriesperserving:234,SatFat:9.8g,Sodium:768mg,Sugars:5gMAKEOVER:Caloriesperserving:108,SatFat:9g,Sodium:240mg,Sugars:3g


Insteadofheavycream,thiscomfortingsidedishusesunsweetenedcashewmilk,whichcomesinatamere25caloriespercup.

2(5-ounce)packagesfreshbabyspinach2(5-ounce)packagesfreshbabykale

2teaspoonscanolaoil

2shallots,chopped1¼cupsunsweetenedcashewmilk3tablespoonsall-purposeflour

2tablespoonsgratedfreshParmigiano-Reggianocheese

⅛teaspoonsalt⅛teaspoonfreshlygroundblackpepper¼cuppanko(Japanesebreadcrumbs)

2teaspoonschoppedfreshparsley

1.Addwatertoalargesaucepantoadepthof1inch.Bringtoasimmerovermedium-highheat.Add1packagespinach;cook1minuteoruntilspinachwilts.Repeatprocedure3timeswithremainingspinachandkale.Drainwell.2.Wipepandrywithapapertowel.Heatoilinpanovermediumheat.Addshallots;sauté2minutesoruntiltender.Combinemilkandflour,

stirringwithawhisk.Graduallyaddmilkmixturetopan,stirringconstantlywithawhisk.Bringtoasimmer,stirringconstantly;simmer2to3minutesoruntilthick,stirringconstantlywithawhisk.Removepanfromheat;addcheese,salt,andpepper,stirringwithawhiskuntilcheesemelts.Stirinspinachandkale.Coverandkeepwarm.3.Heatasmallnonstickskilletovermedium-highheat.Addpankotopan;cook2to3minutesoruntiltoasted,stirringfrequently.Stirinparsley.Dividespinachmixtureevenlyamong6plates;sprinklewithpankomixture.

Serves6(servingsize:½cupspinachmixtureandabout2teaspoonspankomixture):Calories108;Fat14.5g(sat9g,mono4g,poly0.6g);Protein6g;Carb20g;Fiber7g;Sugars3g(est.addedsugars:0g);Chol48mg;Iron5mg;Sodium240mg;Calc152mg

ROOTVEGETABLEHASHANDBACON



Hashisusuallyagreatwaytouseuplastnight’sleftoverroast,butitdoesn’thavetobeoverloadedwithmeat.Useacombinationofcolorfulvegetablestomakeaheartysidedishthat’slowerinfatandcalories.

2baconslices

1½teaspoonsoliveoil1cup(½-inch)cubedpeeledturnips1cup(½-inch)cubedpeeledgoldenbeets1cupchoppedVidaliaorothersweetonion¾cup(½-inch-thick)slicescarrot¾cup(½-inch-thick)slicesparsnip½cupchoppedbottledroastedredbellpeppers

2teaspoonsfinelychoppedfreshrosemary

1½teaspoonsfinelychoppedfreshthyme½teaspoonfreshlygroundblackpepper⅛teaspoonsalt3garliccloves,minced1½teaspoonswhitebalsamicvinegar1.Cookbaconinalargenonstickskilletovermediumheat6minutesoruntilcrisp.Removebaconfrompan,reserving1tablespoondrippingsinpan.Crumblebacon;setaside.2.Addoiltodrippingsinpan;returntomediumheat.Addturnipandnext4ingredients(throughparsnip);sauté7minutesoruntilvegetablesaretender.Flattenvegetablesagainstbottomofpanusingaspatula;cook,withoutstirring,2minutesoruntilvegetablesbegintobrown.Stirgently;cook,withoutstirring,2minutes.3.Stirinroastedredbellpeppersandnext5ingredients(throughgarlic);cook8minutesoruntilvegetablesaretenderandbrowned,stirringoccasionally.Stirinvinegar,scrapingpantoloosenbrownedbits.Stirinbacon;serveimmediately.

Serves6(servingsize:about⅓cup):Calories122;Fat5.8g(sat1.7g,mono2.8g,poly0.7g);Protein3g;Carb16g;Fiber3g;Sugars9g(est.addedsugars:0g);Chol7mg;Iron1mg;Sodium245mg;Calc42mg

BUTTERMILK-PARMESANMASHEDPOTATOES



BesuretopurchaseacrumblywedgeofParmigiano-Reggianoforthissuperquickpotatosidedish.Buttermilkaddstanginesswithoutasmuchfatasheavycream.

2poundsbakingpotatoes

⅔cupfat-freemilk

3tablespoonsbutter

½cupbuttermilk1½ouncesfreshParmigiano-Reggianocheese,grated(about⅓cup)½teaspoonsalt¼teaspoonfreshlygroundblackpepper

1.Pierceeachpotatoseveraltimeswithafork.MicrowaveatHIGH16minutesoruntiltender,turningafter8minutes.Letstand2minutes.Cuteachpotatoinhalflengthwise;scoopoutfleshwithalargespoon,andtransfertoabowl.2.Combinefat-freemilkandbutterinamicrowave-safebowl;microwaveatHIGH2minutesoruntilbuttermelts.Addmilkmixturetopotatoes;mashwithapotatomashertodesiredconsistency.Stirinbuttermilkandremainingingredients.

Serves6(servingsize:¾cup):Calories240;Fat7.9g(sat4.9g,mono1.9g,poly0.3g);Protein8g;Carb35g;Fiber4g;Sugars4g(est.addedsugars:0g);Chol22mg;Iron2mg;Sodium366mg;Calc117mg

EASY,CHEESYPOTATOGRATINCLASSIC:Caloriesperserving:363,SatFat:14.9g,Sodium:389mg,Sugars:5gMAKEOVER:Caloriesperserving:159,SatFat:2.8g,Sodium:226mg,Sugars:3g


Refrigeratedpreslicedpotatoesslashtonsofprepandcooktime.ThecomboofGruyèreandParm-Reggcheesesisdelicious,butyoucanuseallonetypeifyouprefer.

2(20-ounce)bagshome-stylepotatoslicesCookingspray1½tablespoonsbutter




3cups2%reduced-fatmilk,divided½teaspoonsalt¼teaspoonfreshlygroundblackpepper1.5ouncesagedGruyèrecheese,shredded(about⅓cup)1ounceParmigiano-Reggianocheese,grated(about¼cup)


1.Preheatovento400°.2.Arrangepotatoesinabroiler-safe11x7–inchglassorceramicbakingdishcoatedwithcookingspray.Coverwithplasticwrap;vent.MicrowaveatHIGH10minutes;uncovercarefully.3.Meltbutterinamediumsaucepanovermediumheat;swirltocoat.Addthymeandgarlic;sauté3minutes.Sprinklewithflour;stirin⅓cup

milk.Cook1minute,stirringconstantlywithawhisk.Stirin2⅔cupsmilk.Bringmixturetoasimmer;cook4minutesoruntilslightlythick,stirringfrequently.Removefromheat.Stirinsalt,pepper,andGruyère.Poursauceoverpotatomixture;sprinklewithParmigiano-Reggiano.Bakeat400°for20minutesoruntilpotatoesaretenderwhenpiercedwithaknife.4.Turnbroileron(leavedishinoven).Broilgratin2minutesoruntilbrowned.Sprinklewithchives.

Serves12(servingsize:about⅔cup):Calories159;Fat4.5g(sat2.8g,mono1.3g,poly0.2g);Protein6g;Carb24g;Fiber2g;Sugars3g(est.addedsugars:0g);Chol15mg;Iron1mg;Sodium226mg;Calc138mg

CREAMY,CHEESY,DOUBLE-POTATOHASHBROWNCASSEROLECLASSIC:Caloriesperserving:480,SatFat:19g,Sodium:872mg,Sugars:3gMAKEOVER:Caloriesperserving:125,SatFat:2.8g,Sodium:192mg,Sugars:3g


Meaty,pan-searedcenter-cutbaconandearthymushroomsdeliverfullsavorysatisfactiontoeverybite,allowingustocutsaltinhalf.Reduced-fatkettlechipsaddsavorycrunchontop.

1cupunsaltedchickenstock

2cupschoppedonion,divided2(8-ounce)packagespreslicedwhitemushrooms,divided

6garliccloves

½cuplightsourcream


½teaspoonkoshersalt4ouncesreduced-fatsharpcheddarcheese,shreddedanddivided(about1cup)

3center-cutbaconslices

1(30-ounce)packagefrozenshreddedhashbrownpotatoes,thawed1tablespoonoliveoil,divided2largeeggs,lightlybeaten2ounces40%-less-fatoriginalkettle-stylepotatochips,crushed

3tablespoonschoppedfreshflat-leafparsley

1.Preheatovento400°.2.Combinestock,1cuponion,halfofmushrooms,andgarlicinasaucepan;bringtoaboil.Cover,reduceheat,andsimmer10minutesoruntilmushroomsaretender.Placemixtureinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters);blenduntilsmooth.Stirinsourcream,pepper,salt,and2

ouncescheese;blenduntilsmooth.3.Cookbaconinalargecast-ironskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.Addhalfofpotatoestodrippingsinpan;coverandcook4minutesoneachsideoruntilbrowned.Removepotatoesfrompan.Repeatprocedurewithremainingpotatoesand2teaspoonsoil.Removefrompan.4.Add1teaspoonoiltopan;swirltocoat.Add1cuponionandremaininghalfofmushroomstopan;cook6minutesoruntiltender,stirringoccasionally.Returnpotatoestopan;addeggs,stirringwelltocombine.Poursourcreammixtureoverpotatomixture.Sprinklewithbacon,2ouncescheese,chips,andparsley.Bakeat400°for10minutesoruntilcheesemelts.Turnbroileron(donotremovepanfromoven);broil1½minutesoruntillightlybrowned.

Serves8(servingsize:1wedge):Calories125;Fat4.5g(sat2.8g,mono1.3g,poly0.2g);Protein5g;Carb16g;Fiber1g;Sugars3g(est.addedsugars:0g);Chol15mg;Iron1mg;Sodium192mg;Calc139mgCRAZYTRICK

Simmerandpureefreshmushroomsandgarlicwithlightsourcreamtocreateasilkysauce,replacingcannedmushroomsoup,full-fatsourcream,andbutter.

TWICE-BAKEDPOTATOESCLASSIC:Caloriesperserving:400,SatFat:10.4g,Sodium:603mg,Sugars:5gMAKEOVER:Caloriesperserving:237,SatFat:4g,Sodium:341mg,Sugars:2g

HANDS-ON:1HR.15MIN.TOTAL:1HR.45MIN.

Bakingthepotatoesonalayerofsaltyieldsacrispierexteriorandanevenfluffierinteriorwithoutaddedfat,extracalories,orexcesssodium-absorption.Roastedgarlicaddsabitofsweetnessnexttotheslightlybittergreens.

1wholegarlichead2cupskoshersalt

1tablespoonthymeleaves

4(12-ounce)bakingpotatoes

4ouncesdicedpancetta

8ouncescurlykale,coarselychopped

1tablespoonwhitebalsamicvinegar

½cupfat-free,lower-sodiumchickenbroth1½teaspoonsunsaltedbutter½cupplain2%reduced-fatGreekyogurt½teaspoonfreshlygroundwhitepepper2ouncesgoatcheese,crumbled(about½cup)Cookingspray

1.Preheatovento450°.2.Removeanddiscardpaperyouterskinofgarlichead.Cuttopoffgarlichead;discardtop.Combinesaltandthymeina13x9–inchglassorceramicbakingdish.Piercepotatoeswithafork;arrangepotatoes

andgarlicinsaltmixture.Coverwithfoil;bakeat450°for1houroruntilpotatoesaretender.Letpotatoesandgarliccool10minutes(donotdiscardsaltmixture).3.Whilepotatoesbake,cookpancettainalargenonstickskilletovermedium-lowheat8minutesoruntilcrisp.Removepancettafrompan;drain.Addkaletodrippingsinpan,andincreaseheattomedium;coverandcook3minutes.Stirinvinegar;cook1minuteoruntilkaleistender,stirringfrequently.Setaside.4.Squeezeroastedgarlicclovesintoasmallsaucepan;discardgarlicskins.Addbrothandbuttertosaucepan;bringtoasimmerovermediumheat,stirringwithawhisk.Cook2minutesoruntilbuttermelts,stirringoccasionally.Pureegarlicmixturewithanimmersionblenderuntilsmooth.5.Cuteachpotatoinhalflengthwise;scoopoutpulp,leavinga¼-inch-thickshell.Placepotatopulpinalargebowl;mashwithapotatomasheruntilsmooth.Foldingarlicmixture,yogurt,andpepper.Gentlyfoldinkale,pancetta,andgoatcheese.6.Increaseoventemperatureto500°.7.Coatpotatoshellswithcookingspray.Scooppotatomixtureintoshells;arrangestuffedshellsinsaltmixtureinbakingdish.Bakeat500°for15to20minutesoruntilskinsarecrispyandfillingisgoldenbrown.Discardsaltmixtureorreserveforanotheruse;servepotatoeswarm.

Serves8(servingsize:1stuffedpotatoshell):Calories237;Fat7.4g(sat4g,mono0.6g,poly0.2g);Protein9g;Carb34g;Fiber3g;Sugars2g(est.addedsugars:0g);Chol16mg;Iron2mg;Sodium341mg;Calc87mg

OVEN“FRIED”SWEETPOTATOWEDGESCLASSIC:Caloriesperserving:476,SatFat:3.3g,Sodium:614mg,Sugars:10gMAKEOVER:Caloriesperserving:152,SatFat:0.8g,Sodium:182mg,Sugars:5g


Sweetpotatofriesaresuchatreatinrestaurants.Nowyoucanenjoyahealthierversionathome,withoutthemessyfrying.Makesuretoleavespacebetweeneachwedgeonthebakingsheetforoptimalbrowningandcrisping.

3smallsweetpotatoes(about2pounds)Cookingspray2tablespoonscornstarch

3tablespoonsoliveoil

2teaspoonssalt-freegarlicandherbseasoningblend

1teaspoondrymustard

½teaspoonkoshersalt¼teaspoonfreshlygroundblackpepper


1.Preheatovento450°.2.Cuteachpotatolengthwiseinto8wedges.Coatabakingsheetwithcookingspray.3.Combinecornstarchandnext5ingredients(throughpepper)inamediumbowl,stirringwellwithawhisk.Addpotatowedgestobowl;tossgentlytocoat.Arrangepotatowedgesonpreparedbakingsheet;reserveanyremainingoilmixtureinbowl.Bakeat450°for30minutes.

Turnpotatowedgesover;bakeanadditional15minutes.Returnpotatowedgestoremainingoilmixtureinbowl;sprinklewiththyme.Tossgentlytocoat;serveimmediately.

Serves8(servingsize:3wedges):Calories152;Fat5.4g(sat0.8g,mono3.8g,poly0.8g);Protein2g;Carb25g;Fiber4g;Sugars5g(est.addedsugars:0g);Chol0mg;Iron1mg;Sodium182mg;Calc36mg

DREAMYDESSERTS

FRESHSTRAWBERRYSHORTCAKESWITHYOGURTCREAMCLASSIC:Caloriesperserving:715,SatFat:25.3g,Sodium:463mg,Sugars:40gMAKEOVER:Caloriesperserving:224,SatFat:4.3g,Sodium:313mg,Sugars:12g


Ifyouhaveaminutetospare,swapoutthevanillaextractforavanillabean.Splitthebeanlengthwise,scrapehalfoftheseedsintotheshortcakerecipe,andwhiptheremaininghalfintotheyogurtcream.Itwilladdanextralevelofflavor-packedintensitytotherecipe.

5.6ouncesall-purposeflour(about1¼cups)3.6ounceswhole-wheatflour(about¾cup)¼cuppackedbrownsugar


¾teaspoonsalt½teaspoonbakingsoda¼cupunsaltedbutter1¼cupsverycoldnonfatbuttermilk2tablespoonscanolaoil


1½poundsstrawberries¼cupsugar,divided


½cupplain2%reduced-fatGreekyogurt⅓cupheavywhippingcream1.Preheatovento450°.2.Weighorlightlyspoonfloursintodrymeasuringcups;levelwithaknife.Combineflours,brownsugar,bakingpowder,salt,andbakingsodainalargebowl,stirringwithawhisktocombine.3.Placebutterinamediummicrowave-safebowl.MicrowaveatHIGH1minuteoruntilmelted.Addcoldbuttermilk,stirringuntilbutterformssmalllumps.Addoilandvanilla,stirringtocombine.4.Addbuttermilkmixturetoflourmixture,stirringjustuntilincorporated(donotovermix)andbatterpullsawayfromsidesofbowl(batterwillbeverywet).5.Dropbatterinto12mounds(about2heapingtablespoonfulseach)ontoabakingsheetlinedwithparchmentpaper.Bakeat450°for12minutesoruntilgolden.6.Whilebiscuitsbake,slicestrawberries.Combinestrawberries,2tablespoonssugar,andlemonjuice;tosstocoat.Setaside.

7.Placeyogurt,cream,and2tablespoonssugarinabowl;beatwithamixeratmediumspeeduntilsoftpeaksform.Splitbiscuits;fillwithberrymixtureandcream.

Serves12(servingsize:1biscuit,about⅓cupstrawberries,andabout1½tablespoonscreammixture):Calories224;Fat9.3g(sat4.3g,mono3.2g,poly1.1g);Protein5g;Carb32g;Fiber2g;Sugars12g(est.addedsugars:9g);Chol20mg;Iron1mg;Sodium313mg;Calc106mg

CHOCOLATEMOLTENLAVACAKES



Whole-wheatpastryflourlightensupthebatterandcreatesacrispoutercrust,alovelycontrasttothemeltycenter.

CHOCOLATECUPCAKESCLASSIC:Caloriesperserving:398,SatFat:9g,Sodium:356mg,Sugars:25gMAKEOVER:Caloriesperserving:185,SatFat:3.8g,Sodium:158mg,Sugars:24g


Cocoaandbittersweetchocolateprovideanextrapunchofflavor.

Cupcakes:7ouncescakeflour(about1¾cups)½teaspoonsalt½teaspoonbakingsoda½teaspoonbakingpowder½cupunsweetenedcocoa1½cupssugar½cupbutter,softened

2largeeggyolks

½teaspoonvanillaextract1cupwholebuttermilk2ouncesunsweetenedbakingchocolate

3largeeggwhites

¼teaspooncreamoftartarBakingspraywithflourFrosting:1⅓cupssugar⅓cupwater½vanillabean

3largeeggwhites

¼teaspooncreamoftartar⅛teaspoonsalt¼cupunsweetenedcocoa

1ouncebittersweetchocolate

1.Preheatovento350°.Topreparecupcakes,combineflour,salt,

bakingsoda,andbakingpowder;stirwithawhisk.Stirin½cupcocoa.Placesugarandbutterinalargebowl;beatwithamixerathighspeeduntilwellblended.Addeggyolks,beatingwellaftereachaddition.Stirinvanillaextract.Reducemixerspeedtolow.Addflourmixtureandbuttermilkalternatelytobuttermixture,beginningandendingwithflourmixture;beatjustuntilcombined.Meltunsweetenedchocolate;stirintobatter.Usingclean,drybeaters,beateggwhitesandcreamoftartarathighspeeduntilstiffpeaksform.Foldone-thirdofeggwhitesintobatter.Gentlyfoldinremainingeggwhites.Line24muffincupswithcupcakeliners;coatwithbakingspray.Spoonbatterintocups.Bakeat350°for23minutesoruntilawoodenpickinsertedincenterscomesoutwithmoistcrumbsclinging.Coolinpans10minutes.Removefrompans;coolcompletelyonwireracks.2.Topreparefrosting,placesugar,water,andvanillabeaninasaucepan;bringtoaboil.Cook,withoutstirring,3minutesoruntilacandythermometerregisters250°;discardvanillabean.Combineeggwhites,creamoftartar,andsaltinalargebowl;usingclean,drybeaters,beatwithamixerathighspeeduntilfoamy.Pourhotsugarsyrupinathinstreamovereggwhites,beatingathighspeeduntilstiffpeaksform.Reducemixerspeedtolow;beatuntilmixturecools(12minutes).Foldin¼cupcocoa.Topcupcakeswithfrosting.Shavebittersweetchocolateoverfrostedcupcakes.

Serves24(servingsize:1cupcake):Calories185;Fat6.6g(sat3.8g,mono1.2g,poly0.3g);Protein3g;Carb31g;Fiber1g;Sugars24g(est.addedsugars:23g);Chol27mg;Iron1mg;Sodium158mg;Calc11mg

MISSISSIPPIMUDPIECLASSIC:Caloriesperserving:815,SatFat:20.8g,Sodium:480mg,Sugars:77gMAKEOVER:Caloriesperserving:277,SatFat:5.5g,Sodium:162mg,Sugars:24g


Don'tbetemptedtouseDutchprocesscocoapowderinthecrustorthetexturewillbetough.

Crust:4.5ouncesall-purposeflour(about1cup)2tablespoonssugar

2tablespoonsunsweetenedcocoa

¼teaspoonsalt2½tablespoonsvegetableshortening2tablespoonschilledbutter,cutintosmallpieces¼cupicewaterCookingspray

Filling:3tablespoonsbutter1ouncesemisweetchocolatechips1teaspoonvanillaextract4largeeggwhites

1cupsugar

3.4ouncesall-purposeflour(about¾cup)⅓cupDutchprocesscocoa½teaspoonbakingpowderDashofsalt

1.Topreparecrust,weighorlightlyspoon4.5ounces(about1cup)flourintoadrymeasuringcup;levelwithaknife.Combine4.5ouncesflour,2tablespoonssugar,2tablespoonsunsweetenedcocoa,and¼teaspoonsaltinafoodprocessor;pulse2timesoruntilblended.Addshorteningandchilledbutter;pulse6timesoruntilmixtureresemblescoarsemeal.Withprocessoron,slowlypour¼cupicewaterthroughfoodchute,processingjustuntilblended(donotallowdoughtoformaball);removefrombowl.Gentlypressmixtureintoa4-inchcircle;wrapinplasticwrap.Chill30minutes.

2.Preheatovento350°.Unwrapandplacechilleddoughonplasticwrap.Lightlysprinkledoughwithflour;rolltoa10-inchcircle.Fitdough,plasticwrapsideup,intoa9-inchpieplatecoatedwithcookingspray.Removeremainingplasticwrap.Foldedgesunder,andflute.3.Topreparefilling,place3tablespoonsbutterandchocolatechipsinamicrowave-safebowl.MicrowaveatHIGH30secondsoruntilbutterandchocolatemelt,stirringwelltocombine.Placevanillaandeggwhitesinabowl;beatwithamixeratmediumspeeduntilfoamy.Graduallyadd1cupsugar;beatuntilsoftpeaksform(about2minutes).Gentlyfoldmeltedchocolatemixtureintoeggwhitemixture.4.Combineflour,cocoa,bakingpowder,anddashofsaltinasmallbowl,stirringwithawhisk.Foldflourmixtureintoeggwhitemixture.Pourmixtureintopreparedcrust.Bakeat350°for40minutesoruntilawoodenpickinsertedincentercomesoutclean.Coolonawirerack.


NEWCLASSICREDVELVETCAKECLASSIC:Caloriesperserving:880,SatFat:19.7g,Sodium:457mg,Sugars:67gMAKEOVER:Caloriesperserving:284,SatFat:3.7g,Sodium:199mg,Sugars:33g


Vegetablesinacake?Absolutely,thankstotheneutralflavorofbeets.

CARAMELIZEDPINEAPPLEUPSIDE-DOWNCAKECLASSIC:Caloriesperserving:700,SatFat:10g,Sodium:493mg,Sugars:101gMAKEOVER:Caloriesperserving:292,SatFat:4.4g,Sodium:177mg,Sugars:29g


CaramelizingfreshpineappleinitsownjuicesdrasticallylowerstheCaloriesandsugar.Therumwillignitewhenyoutiltthepan;thisburnsoffthealcohol.

½cuppackedbrownsugar¼cupunsaltedbutter,divided1vanillabean,splitlengthwise6(½-inch-thick)slicesfreshpineapple¼cupdarkrumCookingspray5ouncesgluten-freemultipurposeflour(about1cup)¼cupalmondflour½teaspoonbakingpowder½teaspoonkoshersalt¼teaspoonbakingsoda½cuplightsourcream


⅔cupgranulatedsugar

2largeeggs

1.Preheatovento350°.2.Combinebrownsugar,2tablespoonsbutter,andvanillabeaninalargeskilletovermediumheat;cook6minutesoruntilbuttermeltsandsugardissolves,stirringfrequently.Addpineappleinasinglelayer.Carefullypourrumoverpineapple;tiltpantoignite.Simmer5minutesoneachsideoruntilslightlytenderandcaramelized.Removevanillabean.

3.Coata9-inchcakepanwithcookingspray.Arrangepineappleinasinglelayerinbottomofpan;poursugarmixtureoverpineapple,tiltingpantocoatbottom.4.Weighorlightlyspoonmultipurposeflourintoadrymeasuringcup;levelwithaknife.Combinemultipurposeflour,almondflour,bakingpowder,salt,andbakingsoda;stirwithawhisk.Place2tablespoonsbutterinamicrowave-safedish;microwaveatHIGH35seconds.Placemeltedbutter,sourcream,andoilinabowl,stirringwellwithawhisk.5.Placegranulatedsugarandeggsinalargebowl;beatwithamixerathighspeed5minutesoruntilfluffy.Reducespeedtomedium.Addflourmixtureandsourcreammixturealternatelytoeggmixture,beginningandendingwithflourmixture.Spoonbatteroverpineapple,spreadingevenly.Bakeat350°for38minutesoruntilawoodenpickinsertedincentercomesoutclean.Coolinpan15minutesonawirerack.Loosencakefromedgesofpanwithaknife;invertontoaplate.

Serves10(servingsize:1wedge):Calories292;Fat11.2g(sat4.4g,mono3.7g,poly1.2g);Protein4g;Carb44g;Fiber1g;Sugars29g(est.addedsugars:24g);Chol54mg;Iron1mg;Sodium177mg;Calc87mg

CHEESECAKECLASSIC:Caloriesperserving:680,SatFat:28g,Sodium:640mg,Sugars:58gMAKEOVER:Caloriesperserving:152,SatFat:2.1g,Sodium:257mg,Sugars:10g


Thischeesecakeisshockinglylighter,thankstowhole-graincerealandfat-freeGreekyogurt.Servewithfreshfruitandgranolaorafruitcompote.

Cookingspray2cupsgluten-freewhole-grainflakecerealwithbrownsugar2tablespoonsbutter,melted2cups1%low-fatcottagecheese½cupplainfat-freeGreekyogurt6tablespoonssugar3tablespoonsall-purposeflour1teaspoongratedlemonrind


2largeeggs,lightlybeaten

1.Preheatovento350°.2.Coata7-inchspringformpanwithcookingspray.3.Placecerealinafoodprocessor;pulseuntilfinelycrushed.Addbutter;pulsejustuntilcombined.Pressmixtureintobottomofpreparedpan.Bakeat350°for5minutes.Cleanfoodprocessor;wipedry.4.Combinecottagecheeseandyogurtinfoodprocessor;processuntilsmooth.Addsugarandnext4ingredients(througheggs);pulseuntilcombined.Pourmixtureintopreparedcrust.Bakeat350°for55to60minutesoruntilcenterbarelymoveswhenpanistouched.Removecheesecakefromoven;cooltoroomtemperature.Coverandchillatleast4hours.Cutinto8slices.

Serves8(servingsize:1slice):Calories152;Fat4g(sat2.1g,mono1.1g,poly0.4g);Protein9g;Carb20g;Fiber1g;Sugars10g(est.addedsugars:8g);Chol45mg;Iron1mg;Sodium257mg;Calc45mg

CARROTCAKE



Creamybutterandsmoothbuttermilkcreateaperfectlymoist,tendertexturewhileearthybrownsugarbringsoutthewarmcinnamonspices.Real-dealcreamcheese,fromageblanc,andbuttermaximizefrostingflavorwithalightsprinkleoftoastedpecanstomakeitaspecial,vastlylightertreat.

Cake:10.1ouncesall-purposeflour(about2¼cups)


1½teaspoonsgroundcinnamon¼teaspoonsalt2cupsgratedcarrot

1cupgranulatedsugar

½cuppackedbrownsugar6tablespoonsbutter,softened3largeeggs


½cuplow-fatbuttermilkCookingspray

Frosting:6ouncescreamcheese,softened(about¾cup)

1ouncefromageblanc

2tablespoonsbutter,softened½teaspoonvanillaextract⅛teaspoonsalt

3cupspowderedsugar

¼cupchoppedpecans,toasted1.Preheatovento350°.2.Topreparecake,weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,2teaspoonsbakingpowder,cinnamon,and¼teaspoonsaltinamediumbowl,stirringwithawhisk.Addcarrot,tossingtocombine.3.Placegranulatedsugar,brownsugar,and6tablespoonsbutterinalargebowl.Beatwithamixeratmediumspeeduntilcombined.Addeggs,1atatime,beatingwellaftereachaddition.Stirin1teaspoonvanilla.Addflourmixtureandbuttermilkalternatelytosugarmixture,

beginningandendingwithflourmixture.Spreadbatterintoa13x9–inchmetalbakingpancoatedwithcookingspray.Bakeat350°for28minutesoruntilawoodenpickinsertedincentercomesoutclean.Coolcompletelyonawirerack.4.Topreparefrosting,placecreamcheeseandnext4ingredients(through⅛teaspoonsalt)inamediumbowl.Beatwithamixeratmediumspeeduntilfluffy.Graduallyaddpowderedsugar,beatingatmediumspeeduntilcombined(donotoverbeat).Spreadfrostingovertopofcake.Sprinklewithpecans.

Serves20(servingsize:1piece):Calories284;Fat9.7g(sat4.9g,mono2.8g,poly0.8g);Protein4g;Carb47g;Fiber1g;Sugars35g(est.addedsugars:33g);Chol49mg;Iron1mg;Sodium172mg;Calc68mg

POUNDCAKEWITHBROWNEDBUTTERGLAZECLASSIC:Caloriesperserving:532,SatFat:16.7g,Sodium:330mg,Sugars:55gMAKEOVER:Caloriesperserving:294,SatFat:4.7g,Sodium:149mg,Sugars:26g


Heart-healthycanolaoilhelpslightenthisclassicdessert.Aningenioustechniqueofsoakingavanillabeanintheoiladdsdeep,richflavor.

KEYLIMEPIE



Thispieboasts75%lessfatthantheoriginalandmakesthisKeylimetreatadessertyoucanenjoyallyearlong,thankstowhitechocolateandfat-freecondensedmilk.

APPLECAKECLASSIC:Caloriesperserving:449,SatFat:13.3g,Sodium:245mg,Sugars:39gMAKEOVER:Caloriesperserving:299,SatFat:3.3g,Sodium:252mg,Sugars:20g


Whole-wheatpastryflourinplaceofall-purposetriplesthefiberperslicetoahearty4grams.Forachunkiercaketexture,usechoppedapples.Cake:

⅔cuppackedbrownsugar⅔cupnonfatbuttermilk⅓cupcanolaoil1teaspoonvanillaextract

2largeeggs

7.5ounceswhole-wheatpastryflour(about1⅔cups)

1teaspoonbakingpowder

½teaspoonbakingsoda½teaspoongroundcinnamon½teaspoonkoshersalt⅛teaspoongroundginger2cupsshreddedpeeledapple(about2large;suchasGalaorHoneycrisp)Bakingspraywithflour

Streusel:3tablespoonsquick-cookingoats2tablespoonschoppedwalnuts

1tablespoonbrownsugar

1½tablespoonsfrozenunsaltedbutter,gratedDashofkoshersalt

1½tablespoonsfrozenunsaltedbutter,gratedDashofkoshersalt

Yogurtcream:½cupplain2%reduced-fatGreekyogurt3tablespoonsheavywhippingcream

1tablespoonbrownsugar

1.Preheatovento350°.2.Topreparecake,placefirst5ingredientsinalargebowl;beatwithamixeratmediumspeed30secondsoruntilwellcombined.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflourandnext5ingredients(throughginger)inamediumbowl,stirringwellwithawhisk.Addflourmixturetosugarmixture;beatatlowspeedjustuntilcombined.Stirinapplebyhand.Spreadbatterintoa9-inchspringformpancoatedwithbakingspray.3.Topreparestreusel,combineoatsandnext4ingredients(throughdashofsalt)inasmallbowl;tosstocombine.Sprinkleoverbatter.Bakeat350°for45minutesoruntilawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging.Coolinpan10minutesonawirerack;removesidesofpan.4.Topreparecream,placeyogurt,whippingcream,and1tablespoonsugarinabowl;beatwithamixeratmediumspeeduntilsoftpeaksform.Servewithwarmcake.

Serves10(servingsize:1cakewedgeandabout1tablespooncream):Calories299;Fat13.5g(sat3.3g,mono6.2g,poly3.2g);Protein6g;Carb40g;Fiber4g;Sugars20g(est.addedsugars:17g);Chol49mg;Iron1mg;Sodium252mg;Calc94mg

COCONUTCREAMPIECLASSIC:Caloriesperserving:478,SatFat:16g,Sodium:278mg,Sugars:17gMAKEOVER:Caloriesperserving:266,SatFat:5.7g,Sodium:189mg,Sugars:23g


Reducingthebutterandusinglow-fatmilkshavedmorethan200caloriesand10gramssaturatedfatwithoutlosingthecreamy,lighttexture.

½(14.1-ounce)packagerefrigeratedpiedoughCookingspray2cups1%low-fatmilk

1cuphalf-and-half

1½cupsflakedsweetenedcoconut1vanillabean,splitlengthwise⅔cupsugar⅓cupcornstarch¼teaspoonsalt4largeeggyolks

2tablespoonsbutter

3largeeggwhites,atroomtemperature½teaspooncreamoftartar½cupsugar¼cupwater¼cupflakedsweetenedcoconut,toasted1.Preheatovento425°.2.Fitdoughintoa9-inchpieplatecoatedwithcookingspray.Foldedgesunder;flute.Linedoughwithfoil;arrangepieweightsordriedbeansonfoil.Bakeat425°for10minutes;removeweightsandfoil,andbakeanadditional10minutesoruntilgolden.Coolcompletelyonawirerack.3.Combinemilkandhalf-and-halfinamediumsaucepanovermediumheat.Add1½cupscoconut.Scrapeseedsfromvanillabean;stirseeds

andpodintomilkmixture.Bringmilkmixturetoasimmer;immediatelyremovefromheat.Coverandletstand15minutes.Strainthroughacheesecloth-linedsieveintoabowl.Gatheredgesofcheesecloth;squeezeoverbowltoreleasemoisture.Discardsolids.4.Combine⅔cupsugar,cornstarch,salt,andeggyolksinalargebowl,stirringwithawhisk.Graduallyaddmilkmixturetoeggyolkmixture,stirringconstantly.Returnmilkmixturetopan;bringtoaboil,stirringconstantlywithawhisk.Removefromheat.Addbutter;stirwithawhiskuntilsmooth.Placepaninalargeice-filledbowlfor6minutes,stirringtocool.Pourintopreparedcrust.Coverandchillatleast1hour.5.Place3eggwhitesandcreamoftartarinalargebowl;beatwithamixerathighspeeduntilsoftpeaksform.Combine½cupsugarand¼cupwaterinasaucepan;bringtoaboil.Cook,withoutstirring,untilcandythermometerregisters250°.Pourhotsugarsyrupinathinstreamovereggwhites,beatingathighspeeduntilthick.Spreadmeringueoverpie.Coverandrefrigerateatleast2hours.Topwithtoastedcoconutbeforeserving.

Serves12(servingsize:1wedge):Calories266;Fat11.5g(sat5.7g,mono1.3g,poly0.3g);Protein4g;Carb36g;Fiber0g;Sugars23g(est.addedsugars:21g);Chol79mg;Iron0mg;Sodium189mg;Calc79mg

BROWNEDBUTTERPECANPIE



Webrownedthebutterandtoastedthepecanhalvestoenhancethenuttyflavorandenrichedarefrigeratedpiecrustbyaddingfinelychoppednuts.

½(14.1-ounce)packagerefrigeratedpiedoughCookingspray3tablespoonsfinelychoppedpecans

3tablespoonsbutter

⅔cuplight-coloredcornsyrup½cuppackedbrownsugar


⅛teaspoonsalt2largeeggs,lightlybeaten2largeeggwhites,lightlybeaten¾cuppecanhalves,lightlytoasted1.Preheatovento425°.2.Unrolldough;fitintoa9-inchtartpancoatedwithcookingspray.Pressdoughintobottomandsidesofpan.Sprinklewithchoppedpecans,pressingpecansgentlyintobottomofdough.Linebottomofdoughwithfoil;arrangepieweightsordriedbeansonfoil.Bakeat425°for15minutes.Removepieweightsandfoil;bakeanadditional5minutesoruntilcrustissetandedgesarebeginningtobrown.Cool30minutesonawirerack.Reduceoventemperatureto350°.3.Meltbutterinasmallskilletovermediumheat;cook2to3minutesoruntilbrowned,stirringoccasionally.Transferbrownedbuttertoamediumbowl.Stirincornsyrupandnext3ingredients(throughsalt).Addeggsandeggwhites;stirwithawhiskuntilblended.4.Arrangepecanhalvesinbottomofpreparedcrust;gentlypourfillingoverpecanhalves.Bakeat350°for30minutesoruntilgoldenbrownandfillingisjustset.Cool2hoursonawirerackbeforeslicing.


RICHCHOCOLATEMOUSSE



Inthismakeover,asplashofcoconutmilkaddstheperfectamountofrichnesstosilkentofu.Dateslendnaturalsweetnesswithnotesofcaramelandhoney,whilewhippedeggwhitesgivevolumeinplaceofheavycream.Don’tgiveintotemptationtoosoon—themousseneedstochillatleast8hourstoproperlyset.Servechilledwithfreshberries.

¼cupcoconutmilk,whiskedtocombinecreamandwater8pitteddates,finelychopped,or½cupdatepaste

1tablespoonunsweetenedcocoa

3ouncespremiumbittersweetchocolate,chopped½teaspoonvanillaextract

8ouncessoftsilkentofu

¼cupreduced-fatsourcream

3pasteurizedeggwhites

1.Combinecoconutmilkanddatesinasmallsaucepanovermedium-highheat;bringtoaboil.Reduceheatandsimmer2minutes.Removedatesfrommilk;setaside.Addcocoatopan;simmer1minute,stirringwithawhisktocombine.Addchocolate;reduceheattomedium-low,andstiruntilchocolatemelts.Stirinvanilla.2.Placetofu,sourcream,anddatesinablender;processuntilverysmooth,scrapingsidesasneeded.3.Addchocolatemixturetotofumixture;blenduntilsmooth.Transfertoabowl.4.Inamediumbowl,beateggwhiteswithamixerathighspeed2minutesoruntilstiffpeaksform.Foldintochocolatemixture.Placeabout½cupchocolatemixtureineachof6ramekinsordishes;refrigerateuntilset,about8hoursorovernight.

Serves6(servingsize:1ramekin):Calories223;Fat8.8g(sat5.4g,mono2.2g,poly0.8g);Protein6g;Carb34g;Fiber4g;Sugars28g(est.addedsugars:5g);Chol3mg;Iron2mg;Sodium39mg;Calc60mg

VANILLABEANCRÈMEBRÛLÉECLASSIC:Caloriesperserving:605,SatFat:29.6g,Sodium:67mg,Sugars:30gMAKEOVER:Caloriesperserving:188,SatFat:3.7g,Sodium:111mg,Sugars:24g


Oftenmadeentirelyofheavycreamandeggyolks,classiccrèmebrûléeishardtobeat.Thisversiongetsdeep,authenticflavorfromavanillabeanandisstillcreamyandlusciousthankstoacombinationofwholemilkandhalf-and-half.

1½cupswholemilk½cuphalf-and-half½cupgranulatedsugar,divided

1teaspoonvanillabeanpaste

⅛teaspoonsalt2largeeggs,lightlybeaten2largeeggyolks,lightlybeaten

2tablespoonssuperfinesugar

1.Preheatovento300°.2.Combinemilk,half-and-half,6tablespoonsgranulatedsugar,vanillabeanpaste,andsaltinamedium,heavysaucepan.Bringtoasimmerovermediumheat,stirringtodissolvesugar(donotboil).Removepanfromheat.3.Combine2tablespoonsgranulatedsugar,eggs,andeggyolksinamediumbowl,stirringwellwithawhisk.Graduallyaddmilkmixturetoeggmixture,stirringconstantlywithawhisk.Dividemixtureamong6(4-ounce)ramekinsorcustardcups.Placeramekinsina13x9–inchmetalbakingpan;addhotwatertopantoadepthof1inch.4.Bakeat300°for50minutesoruntilcentersbarelymovewhenramekinsaretouched.Removeramekinsfrompan;coolcompletelyonawirerack.Coverandchillatleast4hoursorovernight.5.Preheatbroiler.Sift2tablespoonssuperfinesugarovercustards.Placeramekinsonabakingsheet;broil1minuteoruntilsugarmelts.Serveimmediately.

Serves6(servingsize:1crèmebrûlée):Calories188;Fat7.4g(sat3.7g,mono1.8g,poly0.7g);Protein6g;Carb25g;Fiber0g;Sugars24g(est.addedsugars:17g);Chol137mg;Iron1mg;Sodium111mg;Calc107mg

TIRAMISUCLASSIC:Caloriesperserving:577,SatFat:22.7g,Sodium:288mg,Sugars:17gMAKEOVER:Caloriesperserving:282,SatFat:4.3g,Sodium:331mg,Sugars:13g


Blendingmascarponecheesewithfat-freecreamcheeseisthekeytothisdivinetiramisu.Therichnessandflavorofthemascarponecheesestillshinesthroughbutwithlesssaturatedfatandfewercaloriesthantraditionalrecipes.Weusedgluten-freeladyfingerssothateveryonecouldenjoythisdecadentdessert.

1cupespressoorstrongbrewedcoffee2tablespoonsKahlúa(coffee-flavoredliqueur)12ouncesfat-freecreamcheese(about1½cups),softened4ouncesmascarponecheese(about½cup),softened

1cuppowderedsugar

½teaspoonvanillaextract2cupsfrozenfat-freewhippedtopping,thawed

24gluten-freeladyfingers

½ouncebittersweetchocolate

1.PlaceespressoandKahlúainamediumbowl,stirringtocombine.2.Placecreamcheeseandmascarponecheeseinalargebowl;beatwithamixeratmediumspeeduntilsmoothandcreamy.Addpowderedsugar,3tablespoonsespressomixture,andvanilla;beatwithamixeruntilblended.Foldinhalfofwhippedtopping,stirringjustuntilcombined.Repeatwithremainingwhippedtopping.3.Dip12ladyfingersinespressomixturefor2to3secondseach;placeinan8-inchsquareglassorceramicbakingdish.Topwithhalfofcheesemixture,spreadingoverladyfingers.Topwith12ladyfingers.Brushtopofladyfingerswithremainingespressomixture.Spreadremaining

cheesemixtureoverladyfingers;coverandrefrigerateatleast6hours.Gratechocolateovertop.

Serves9(servingsize:1piece):Calories282;Fat8.6g(sat4.3g,mono1g,poly0.4g);Protein9g;Carb39g;Fiber0g;Sugars13g(est.addedsugars:11g);Chol82mg;Iron1mg;Sodium331mg;Calc180mg

VANILLABEANICECREAMCLASSIC:Caloriesperserving:303,SatFat:13.9g,Sodium:46mg,Sugars:18gMAKEOVER:Caloriesperserving:161,SatFat:3.1g,Sodium:108mg,Sugars:19g


Ourversionofthisclassichas75%lessfatbutit’sstillcreamyandrich,thankstoonesecretingredient—evaporatedlow-fatmilk.

1cuphalf-and-half

½cupsugar,divided

2tablespoonslight-coloredcornsyrup

⅛teaspoonsalt1(12-ounce)canevaporatedlow-fatmilk1vanillabean,splitlengthwise

3largeeggyolks

1.Combinehalf-and-half,¼cupsugar,cornsyrup,salt,andevaporatedmilkinamedium,heavysaucepan.Scrapeseedsfromvanillabean;addseedsandbeantomilkmixture.Heatmilkmixtureto180°oruntiltinybubblesformaroundedge(donotboil).Removepanfromheat;coverandletstand10minutes.2.Combine¼cupsugarandeggyolksinamediumbowl,stirringwellwithawhisk.Graduallyaddhotmilkmixturetoeggmixture,stirringconstantlywithawhisk.Returnmilkmixturetopan.Cookovermediumheatuntilathermometerregisters160°,stirringconstantly.Removefromheat.3.Placepaninalargeice-filledbowlfor20minutesoruntilmixtureis

cool,stirringoccasionally.Pourmilkmixturethroughafinesieveintothefreezercanofanice-creamfreezer;discardsolids.Freezeaccordingtomanufacturer’sinstructions.Spoonicecreamintoafreezer-safecontainer;coverandfreeze3hoursoruntilfirm.


CRAZYTRICK

With60%ofthewaterremoved,evaporatedlow-fatmilkyieldsfewericecrystalsandacreamiertexture.

DOUBLECHOCOLATEICECREAM



Thisicecreamachievesarich,creamytexturefromwhole-grain“milletcream”whichisovercookedmilletblendedwithreduced-fatmilk—ratherthanheavycreamandeggyolks.

1⅓cupswater⅓cupuncookedmillet1cup2%reduced-fatmilk,divided3ounceshigh-qualitysemisweetchocolate,finelychopped

1cuphalf-and-half

½cupsugar¼cupunsweetenedcocoa¼teaspoonsalt


1.Bring1⅓cupswaterandmillettoaboilinamediumsaucepan;cover,reduceheat,andsimmer30minutesoruntilliquidisnearlyabsorbed.Removefromheat;letstand,covered,5minutes.Pourcookedmilletintoablender;add⅔cupmilkandchocolate.Removecenterpieceofblenderlid(toallowsteamtoescape);securelidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth(about3minutes).Pourintoamediumbowl.2.Combine⅓cupmilk,half-and-half,andnext3ingredients(throughsalt)inamediumsaucepan.Bringtoasimmerovermediumheat,stirringoccasionally;cook1minute,stirringtodissolvesugar.Addtomilletmixtureinbowl;stirtocombine.Stirinvanilla.Placebowlinalargeicewater–filledbowlfor15minutesoruntilmilletmixturecomestoroomtemperature,stirringoccasionally.Coverandchill4hours.3.Pourmixtureintothefreezercanofanice-creamfreezer;freezeaccordingtomanufacturer’sinstructions.Spoonicecreamintoafreezer-safecontainer;coverandfreeze2hoursoruntilfirm.


CHOCOLATECHIPCANNOLICLASSIC:Caloriesperserving:734,SatFat:24.9g,Sodium:323mg,Sugars:28gMAKEOVER:Caloriesperserving:240,SatFat:5.2g,Sodium:109mg,Sugars:13gHANDS-ON:16MIN.TOTAL:12HR.16MIN.

Part-skimricottacheeseandless-fatcreamcheesecutthefatandcaloriessignificantly.Gratedorangerindandvanillaextractboosttheflavor,makingthisarichanddecadentdessert.

⅔cuppart-skimricottacheese2tablespoons⅓-less-fatcreamcheese

1teaspoongratedorangerind

¼teaspoonvanillaextract¼cuppowderedsugar4(5-inch-long)cannolishells1½tablespoonsfinelychoppedroastedpistachios

1teaspoonfinelychoppedbittersweetchocolate

1.Placericotta,creamcheese,orangerind,andvanillainaminifoodprocessor;processuntilsmooth.Addpowderedsugar,andpulseuntilwellcombined.Placericottamixtureinasmallheavy-dutyzip-topplasticbag;sealbag.Snipa½-inchholeinonebottomcornerofthebag.Fillcannolishellsevenlywithricottamixture.Combinepistachiosandchocolateinasmallbowl.Evenlydipendsofcannoliinpistachiomixture.

Serves4(servingsize:1cannolo):Calories240;Fat13g(sat5.2g,mono4.4g,poly2.4g);Protein8g;Carb23g;Fiber0g;Sugars13g(est.addedsugars:10g);Chol28mg;Iron0mg;Sodium109mg;Calc122mg

LIGHTERCHANTILLYCREAMCLASSIC:Caloriesperserving:110,SatFat:6.9g,Sodium:11mg,Sugars:2gMAKEOVER:Caloriesperserving:35,SatFat:1.7g,Sodium:8mg,Sugars:2g


WelightentraditionalsweetenedwhippedcreamwithbothplainyogurtandaSwissmeringue;theyogurtgivesitapleasanttang.

½cupheavywhippingcream¼cupplainfat-freeyogurt½teaspoonvanillaextract1largeeggwhite

2tablespoonssugar

1.Combinecream,yogurt,andvanillainalargebowl.Beatwithamixerathighspeeduntilmedium-stiffpeaksform.2.Addwatertoamediumsaucepantoadepthof1inch;bringtoasimmer.Combineeggwhiteandsugarinaheatproofbowl;stirwithawhisk.Placebowloversimmeringwater;cook1minuteoruntilmixturereaches160°andsugardissolves,stirringconstantly.Removefromheat.Beateggmixturewithamixeratmedium-highspeeduntilstiffpeaksformandmixtureiscooltothetouchusingclean,drybeaters.3.Carefullyfoldone-thirdofeggwhitemixtureintowhippedcreammixture;graduallyfoldinremainingeggwhitemixture.

Serves16(servingsize:2tablespoons):Calories35;Fat2.8g(sat1.7g,mono0.8g,poly0.1g);Protein1g;Carb2g;Fiber0g;Sugars2g(est.addedsugars:2g);Chol10mg;Iron0mg;Sodium8mg;Calc10mg

ROASTEDBANANAPUDDINGCLASSIC:Caloriesperserving:819,SatFat:28g,Sodium:343mg,Sugars:56gMAKEOVER:Caloriesperserving:295,SatFat:2.1g,Sodium:165mg,Sugars:36g


Roastingbananasbringsoutthenaturalsugarssolessisneededinthisclassiccomfortingdessert.

5ripeunpeeledmediumbananas(about2pounds)2cups2%reduced-fatmilk⅔cupsugar,divided

2tablespoonscornstarch

¼teaspoonsalt2largeeggs1tablespoonbutter

2teaspoonsvanillaextract

1(12-ounce)containerfrozenfat-freewhippedtopping,thawedanddivided45vanillawafers,divided1.Preheatovento350°.2.Placebananasonajelly-rollpancoveredwithparchmentpaper.Bakeat350°for20minutes.Remove3bananas;coolcompletely.Peelandcutinto½-inch-thickslices.Bakeremaining2bananasat350°foranadditional20minutes.Carefullypeelandplace2bananasinasmallbowl,andmashwithaforkuntilsmooth.3.Combinemilkand⅓cupsugarinasaucepanovermedium-highheat.Bringtoasimmer(donotboil).4.Combine⅓cupsugar,cornstarch,salt,andeggsinamediumbowl;stirwellwithawhisk.Graduallyaddhotmilkmixturetosugarmixture,stirringconstantlywithawhisk.Returnmilkmixturetopan.Cookovermediumheatuntilthickandbubbly(about3minutes),stirringconstantly.Removefromheat.Addmashedbananas,butter,andvanilla,

stirringuntilbuttermelts.Placepaninalargeice-filledbowlfor15minutesoruntilmixturecomestoroomtemperature,stirringoccasionally.Foldhalfofwhippedtoppingintopudding.5.Spread1cupcustardoverbottomofan11x7–inchglassorceramicbakingdish.Topwith20vanillawafersandhalfofbananaslices.Spoonhalfofremainingcustardoverbanana.Repeatprocedurewith20wafers,bananaslices,andcustard.Spreadhalfofwhippedtoppingovertop.Crush5vanillawafers,andsprinkleovertop.Refrigerate1houroruntilchilled.

Serves10(servingsize:about⅔cup):Calories295;Fat5.6g(sat2.1g,mono1.7g,poly0.2g);Protein4g;Carb57g;Fiber2g;Sugars36g(est.addedsugars:22g);Chol46mg;Iron1mg;Sodium165mg;Calc73mg

SEASALT–CARAMELÉCLAIRSCLASSIC:Caloriesperserving:467,SatFat:17.7g,Sodium:202mg,Sugars:33gMAKEOVER:Caloriesperserving:228,SatFat:4.7g,Sodium:166mg,Sugars:20g

HANDS-ON:1HR.12MIN.TOTAL:2HR.

Webuildthedoughfromwhole-wheatpastryflourandkeepitfluffyandlightwithwhippedeggsandeggwhites.Insteadofwhippedcream,wemakeavanillabeancustardfromhalf-and-halfandfat-freemilk,acombothataddsrichnessandbodywithfarlessfatthanheavycream.

BUTTERSCOTCHBLONDIES



Whole-wheatpastryflourismorefinelygroundthanregularwhole-wheatflour,withadelicatetexturethatyieldslighter,moretenderbarcookies.

4.5ounceswhole-wheatpastryflour(about1cup)½teaspoonbakingpowder½teaspoonsalt¼cupbutterscotchmorsels

2tablespoonshalf-and-half

¾cuppackedbrownsugar


3tablespoonsbutter,melted1teaspoonvanillaextract

2largeeggs

⅓cupsemisweetchocolatechipsCookingspray

1.Preheatovento350°.2.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,bakingpowder,andsaltinamediumbowl;stirwithawhiskuntilthoroughlycombined.3.Combinebutterscotchmorselsandhalf-and-halfinamediummicrowave-safebowl;microwaveatHIGH45seconds,stirringevery15seconds.Stiruntilsmooth.Addbrownsugar,canolaoil,butter,vanilla,andeggs;beatwithamixerathighspeed2minutes.Addflourmixturetobutterscotchmixture,stirringjustuntilcombined.Stirinchocolatechips.Pourbatterintoan8-inchsquaremetalbakingpancoatedwithcookingspray.Bakeat350°for40minutesoruntilawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging.Coolinpanonawirerack.

Serves16(servingsize:1square):Calories154;Fat7.6g(sat3.2g,mono2.9g,poly1g);Protein2g;Carb20g;Fiber1g;Sugars14g(est.addedsugars:13g);Chol30mg;Iron1mg;Sodium101mg;Calc30mgCRAZYTRICK

Meltedbutterscotchstandsinforsomeofthebuttertosave2.5gsatfat.

Meltedbutterscotchstandsinforsomeofthebuttertosave2.5gsatfat.

BROWNEDBUTTERCHOCOLATECHIPCOOKIES



Buttermovesquicklyfromnuttyandbrowntobitterandburned,sobesuretotakethepanofftheheatoncethebutterturnsamber-brown.Blendinglightbrownsugarwithgranulatedsugaraddsmoisturetothesecookies.

6tablespoonsunsaltedbutter


5.6ouncesall-purposeflour(about1¼cups)3.3ounceswhole-wheatflour(about¾cup)

1teaspoonbakingpowder

½teaspoonkoshersalt¾cuppackedbrownsugar⅔cupgranulatedsugar½teaspoonvanillaextract2largeeggs,lightlybeaten½cupsemisweetchocolatechips⅓cupdarkchocolatechips

1.Preheatovento375°.2.Heatbutterinasmallsaucepanovermediumheat;cook5minutesoruntilbrowned.Removefromheat;addoil.Setasidetocool.3.Weighorlightlyspoonfloursintodrymeasuringcups;levelwithaknife.Combineflours,bakingpowder,andsalt,stirringwithawhisk.Placebuttermixtureandsugarsinalargebowl;beatwithamixeratmediumspeeduntilcombined.Addvanillaandeggs;beatuntilwellblended.Addflourmixture,beatingatlowspeedjustuntilcombined.Stirinchocolatechips.4.Dropdoughbyleveltablespoonfuls2inchesapartontobakingsheetslinedwithparchmentpaper.Bake12minutesorjustuntilbottomsofcookiesbegintobrown.Coolslightly.

Serves40(servingsize:1cookie):Calories96;Fat4g(sat2g,mono1.2g,poly0.4g);Protein1g;Carb15g;Fiber1g;Sugars10g(est.addedsugars:10g);Chol14mg;Iron1mg;Sodium42mg;Calc14mg

WEDDINGCOOKIESCLASSIC:Caloriesperserving:122,SatFat:4.1g,Sodium:35mg,Sugars:4gMAKEOVER:Caloriesperserving:68,SatFat:1.2g,Sodium:30mg,Sugars:3g


AlsoknownasRussianteacakesorsnowballcookies,thesedense,crumbly,gluten-freecookiesareperfectlybite-sized.Acombinationofgarbanzobeanflour,sorghumflour,andxanthamgumcreatesatenderdoughthatholdstogetherwithouttheadditionofatonofbutter.

2.6ouncespotatostarch(about½cup)2.3ouncescornstarch(about½cup)2.1ouncesgarbanzobeanflour(about½cup)2.1ouncessweetwhitesorghumflour(about½cup)

1teaspoonxanthangum

¼teaspoonsalt½cupsiftedpowderedsugar5tablespoonsbutter,softened2teaspoonsvanillaextract


1tablespoon1%low-fatmilk

2largeeggyolks

½cuppecans,finelychopped⅓cuppowderedsugar

1.Preheatovento350°.2.Weighorlightlyspoonpotatostarch,cornstarch,andfloursintodrymeasuringcups;levelwithaknife.Combinepotatostarch,cornstarch,

flours,xanthangum,andsaltinamediumbowl,stirringwithawhisk.3.Place½cuppowderedsugar,butter,andvanillainalargebowl;beatwithamixeratmediumspeeduntilwellblended.Addcanolaoil,milk,andeggyolks,beatinguntilblended.Graduallyaddflourmixture,beatinguntilblended.Stirinpecans.4.Shapedoughinto38(1-inch)balls,andplace2inchesapartonbakingsheetslinedwithparchmentpaper.Flattentopsofcookiesslightlywithfingers.Bakeat350°for10to12minutesoruntilbottomsofcookiesarelightlybrowned.5.Immediatelyrollwarmcookiesin⅓cuppowderedsugar;coolcompletelyonawirerack,reservingpowderedsugar.Rerollcooledcookiesinremainingpowderedsugar.

Serves38(servingsize:1cookie):Calories68;Fat3.7g(sat1.2g,mono1.6g,poly0.6g);Protein1g;Carb8g;Fiber1g;Sugars3g(est.addedsugars:3g);Chol14mg;Iron0mg;Sodium30mg;Calc5mg

SWAGBARS



Theseno-bakebarscometogetherquicklywithheart-healthypantryingredients,suchaswhole-graincerealanddarkchocolate.Makesurethecerealiswellcrushed(trypackingitinasealedzip-topplasticbagandusingarollingpin)soitincorporatesintothepeanutbuttermixture.

1¾cupscreamypeanutbutter¾cupsugar¾cuplight-coloredcornsyrup1½cups(6ounces)choppedlightlysalted,dry-roastedpeanuts3½cups(4ounces)whole-grainflakedcereal,finelycrushedCookingspray⅓cup(2ounces)choppeddarkchocolate1.Combinefirst3ingredientsinaheavysaucepanovermedium-highheat.Cook4minutesorjustuntilmixturebeginstoboil,stirringconstantly.Removefromheat;stirinpeanutsandcereal.Spreadmixtureintoa13x9–inchmetalbakingpancoatedwithcookingspray.2.Placedarkchocolateinasmallmicrowave-safebowl.MicrowaveatHIGH1minuteoruntilchocolatemelts,stirringevery20seconds.Drizzlechocolateoverpeanutmixture.Scoreinto36barswhilewarm.

Serves36(servingsize:1bar):Calories155;Fat9.2g(sat1.9g,mono4.2g,poly2.5g);Protein5g;Carb16g;Fiber2g;Sugars12g(est.addedsugars:10g);Chol0mg;Iron2mg;Sodium121mg;Calc113mg

BUTTERSCOTCHBARS



Theflour-and-oatsmixtureservesasbothasolidbaseforthesoftbutterscotchchiplayerandacrumbly,streusel-liketopping.

1cuppackedbrownsugar

5tablespoonsbutter,melted


1largeegg,lightlybeaten9ouncesall-purposeflour(about2cups)2½cupsquick-cookingoats½teaspoonsalt½teaspoonbakingsodaCookingspray1¼cupsbutterscotchmorsels(about8ounces)¾cupfat-freesweetenedcondensedmilk⅛teaspoonsalt½cupfinelychoppedwalnuts,toasted1.Preheatovento350°.2.Combinesugarandbutterinalargebowl.Stirinvanillaandegg.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,oats,½teaspoonsalt,andbakingsodainabowl.Addoatmixturetosugarmixture;stirwithaforkuntilcombined(mixturewillbecrumbly).Place3cupsoatmixtureinthebottomofa13x9–inchmetalbakingpancoatedwithcookingspray;pressintobottomofpan.Setaside.3.Placebutterscotchmorsels,sweetenedcondensedmilk,and⅛teaspoonsaltinamicrowave-safebowl;microwaveatHIGH1minuteoruntilbutterscotchmorselsmelt,stirringevery20seconds.Stirinwalnuts.Scrapemixtureintopan,spreadingovercrust.Sprinklewithremainingoatmixture,gentlypressingintobutterscotchmixture.Bakeat350°for30minutesoruntiltoppingisgoldenbrown.Placepanonawirerack;runaknifearoundoutsideedge.Coolcompletely.

Serves36(servingsize:1bar):Calories148;Fat5.1g(sat3g,mono0.9g,poly1.1g);Protein3g;Carb23g;Fiber1g;Sugars15g(est.addedsugars:15g);Chol11mg;Iron1mg;Sodium87mg;Calc31mg

BUTTERCRUNCHLEMONBARS



Abuttery,crunchypastrycrustformsthebaseforatangylemonfilling.Youcansubstitutefreshorangejuiceandgratedorangerindforlemon,ifyouwish.Thesearebestservedchilled.

Crust:⅓cupbutter,softened¼cuppackeddarkbrownsugar¼teaspoonsalt¼teaspoongroundmaceornutmeg4.5ouncesall-purposeflour(about1cup)Cookingspray

Filling:1cup1%low-fatcottagecheese1cupgranulatedsugar2tablespoonsall-purposeflour

1tablespoongratedlemonrind

3½tablespoonsfreshlemonjuice¼teaspoonbakingpowder1largeegg

1largeeggwhite

Powderedsugar(optional)1.Preheatovento350°.2.Topreparecrust,placefirst4ingredientsinalargebowl;beatwithamixeratmediumspeeduntilsmooth.Weighorlightlyspoon4.5ounces(about1cup)flourintoadrymeasuringcup;levelwithaknife.Addflourtobuttermixture;beatatlowspeeduntilwellblended.Presscrustintobottomofan8-inchsquaremetalbakingpancoatedwithcookingspray.Bakeat350°for20minutes.3.Topreparefilling,placecottagecheeseinafoodprocessor;process2minutesoruntilsmooth,scrapingsidesofbowlonce.Addgranulatedsugarandnext6ingredients(througheggwhite);processuntilwellblended.Pourfillingovercrust.4.Bakeat350°for25minutesoruntilset(edgeswillbelightlybrowned).Cool.Coverandchill8hours.Sprinklewithpowderedsugarbeforeserving,ifdesired.

Serves12(servingsize:1bar):Calories187;Fat6g(sat3.5g,mono1.7g,poly0g);Protein4g;Carb31g;Fiber2g;Sugars22g(est.addedsugars:22g);Chol29mg;Iron1mg;Sodium127mg;Calc50mgCRAZYTRICK

Blendingcottagecheesecreatesasmooth,creamybasefullofprotein.

CLASSICFUDGEBROWNIES



Overtheyears,ithasbeentrendytoreplacethefatsourceinbrownierecipeswithapplesauce,prunepuree,yogurt—younameit.Wefindthatnoneoftheseoptionsgivesyouthefudgy,moisttextureyoureallywantinabrownie.Sointhisrecipe,we’vekeptthesaturatedfatincheckbyreplacingsomeofthebutterwithcanolaoilandusingcocoapowderinadditiontochocolate.Brewedcoffeeaddsbothmoistureandrichness.

3.4ouncesall-purposeflour(about¾cup)

1cupgranulatedsugar

½cupunsweetenedcocoa⅓cuppackedbrownsugar½teaspoonbakingpowder½teaspoonsalt4ouncesbittersweetchocolate,chopped

2tablespoonsbutter

¼cupcanolaoil¼cupbrewedcoffee


2largeeggs,lightlybeatenCookingspray

1.Preheatovento350°.2.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflourandnext5ingredients(throughsalt)inamediumbowl,stirringwithawhisk.3.Placechocolateandbutterinamediummicrowave-safebowl.MicrowaveatHIGH1minuteoruntilmelted,stirringevery20seconds.Stiroilandnext3ingredients(througheggs)intochocolatemixture.Addchocolatemixturetoflourmixture;stirtocombine.4.Spoonbatterintoan8-inchsquaremetalbakingpancoatedwithcookingspray.Bakeat350°for30minutesoruntilsetandawoodenpickinsertedincentercomesoutwithmoistcrumbsclinging.Coolinpanonawirerack.Cutinto16pieces.

Serves16(servingsize:1brownie):Calories184;Fat9g(sat3.1g,mono3g,poly1.2g);Protein3g;Carb27g;Fiber2g;Sugars20g(est.addedsugars:15g);Chol27mg;Iron1mg;Sodium115mg;Calc15mg

WHOLE-WHEATSHORTBREAD



Tokeepsaturatedfatatareasonablelevel,canolaoilstepsinforsomeofthebuttercalledforintraditionalrecipes.

9ounceswhole-wheatpastryflour(about2cups)½cuppowderedsugar¼cupcornstarch½teaspoonsalt½cupbutter,softened½cupcanolaoil¼cupgranulatedsugar


1.Preheatovento325°.2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,powderedsugar,cornstarch,andsalt,stirringwithawhisk.3.Placebutter,oil,granulatedsugar,andvanillainalargebowl;beatwithamixeratmediumspeeduntilwellblended.Addflourmixture;beatjustuntilcombined.4.Turndoughoutontoabakingsheetlinedwithparchmentpaper.Patdoughoutintoa10x8–inchrectangle.Pierceentiresurfaceliberallywithafork.Bakeat325°for35minutesoruntilsetandlightlybrownedaroundedges.Removefromoven;immediatelycuthotdoughinto36pieces(apizzawheelworksnicely).Coolonpan2minutesonawirerack.Removecookiesfrompan;coolcompletelyonwirerack.

Serves36(servingsize:1cookie):Calories93;Fat5.8g(sat1.9g,mono2.6g,poly1g);Protein1g;Carb10g;Fiber1g;Sugars3g(est.addedsugars:3g);Chol7mg;Iron0mg;Sodium55mg;Calc6mg

PEACH“FRIED”PIESCLASSIC:Caloriesperserving:730,SatFat:19g,Sodium:796mg,Sugars:34gMAKEOVER:Caloriesperserving:312,SatFat:5.7g,Sodium:203mg,Sugars:23g


Vodkainapastrycrust?Yes!Itkeepsthedoughmoistandtender.

BLUEBERRYCOBBLER



Whilevariationsabound,atraditionalcobblerisabaked,deep-dishfruitdesserttoppedwithadensebiscuitsprinkledwithsugartogiveitabitofcrunchandcolor.Thisblueberrycobblerisasimilarversionthatusesalight,dumpling-liketoppinginsteadofabiscuit.

NUTRITIONALINFORMATION

HOWTOUSEITANDWHYAtCookingLight,ourteamoffoodeditors,experiencedcooks,andregistereddietitiansbuildsrecipesusingwholefoods,andbiggerportionsofplantsandseafoodthanmeat.Weemphasizefiber-richwholegrainsoverrefinedstarches,oil-basedfatsmorethansaturated,andwepromoteabalanceddietlowinprocessedfoodsandaddedsugars(thekindsaddedtofoodswhentheyareprocessedorprepared).Notonlydowefocusonqualityingredients,butwealsoadheretoarigoroussetofnutritionguidelinesthatgoverncalories,saturatedfat,sodium,andsugarbasedonvariousrecipecategories.ThenumbersineachcategoryarederivedfromthemostrecentsetofUSDADietaryGuidelinesforAmericans,asshowninthefollowingchart.Asyoulookthroughournumbers,rememberthatthenutritionfactsincludedwitheachrecipeareforasingleserving.Whenwebuildrecipes,welookateachdishincontextoftheroleitplaysinanaverageday:Aone-dishmealthatfillsaplatewithprotein,starch,andvegetableswillweighmoreheavilyincalories,saturatedfat,andsodiumthanarecipeforroastedchickenthighs.Similarly,abowloficecreammaycontainmorethanhalfofyourdailyaddedsugarrecommendation,butbalancesoutwhenthenumbersarefoldedintoaday’sworthofhealthyfoodpreparedathome.Whenreadingthischart,rememberthatrecommendationsvarybygenderandage;otherfactors,includinglifestyle,weight,andyourownhealth—forexample,ifyou’repregnantorbreast-feedingorifyouhavegeneticfactorssuchasriskforhypertension—allneedconsideration.Gotochoosemyplate.govforyourownindividualizedplan.

INOURNUTRITIONALANALYSIS,WEUSETHESEABBREVIATIONS

DAILYNUTRITIONGUIDE

DAILYNUTRITIONGUIDE

METRICEQUIVALENTSTheinformationinthefollowingchartsisprovidedtohelpcooksoutsidetheUnitedStatessuccessfullyusetherecipesinthisbook.Allequivalentsareapproximate.

COOKING/OVENTEMPERATURES

DRYINGREDIENTSBYWEIGHT

LENGTH

LIQUIDINGREDIENTSBYVOLUME

EQUIVALENTSFORDIFFERENTTYPESOFINGREDIENTS

©2016TimeInc.Books

PublishedbyOxmoorHouse,animprintofTimeInc.Books225LibertyStreet,NewYork,NY10281

CookingLightisaregisteredtrademarkofTimeInc.LifestyleGroup.Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenpermissionofthepublisher,exceptingbriefquotationsinconnectionwithreviewswrittenspecificallyforinclusioninmagazinesornewspapers,orlimitedexcerptsstrictlyforpersonaluse.

SENIOREDITOR:RachelQuinlivanWest,R.D.EDITOR:MeredithL.ButcherEDITORIALASSISTANT:NicoleFisherASSISTANTMANAGINGEDITOR:JeannedeLathouderARTDIRECTOR:ChristopherRhoadsPROJECTEDITORS:MelissaBrown,LaciePinyanPHOTOGRAPHERS:IainBagwell,VictorProtasioPROPSTYLISTS:KayE.Clarke,MindiShapiroLevineFOODSTYLISTS:VictoriaE.Cox,MargaretMonroeDickey,CatherineCrowellSteeleRECIPEDEVELOPERSANDTESTERS:NathanCarrabba,RishonHanners,JuliaLevy,CallieNash,KarenRankinSENIORPRODUCTIONMANAGER:GregA.AmasonASSISTANTPRODUCTIONDIRECTOR:SueChodakiewiczCOPYEDITORS:DoloresHydock,KateJohnsonINDEXER:MaryAnnLaurensNUTRITIONANALYSIS:CarolynWilliams,Ph.D.,R.D.FELLOWS:OliviaPierce,NatalieSchumann,MalloryShorteISBN:978-0-84874-764-0

LibraryofCongressControlNumber:2016933120

FirstEdition2016

PrintedintheUnitedStatesofAmerica

10987654321

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amazing recipe makeovers: 200 classic dishes at 1/2 the fat, calories, salt, or sugar

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