CookingLight
freshfoodfast
24/7
WelcomeEnjoyfresh,fastfoodeverymealoftheday.ThislatestcookbookintheCookingLightFreshFoodFastseriesmakesiteveneasiertocelebrateahealthylifestyle24hoursaday,7daysaweek.Weoftenhearfromreadersandparentswhoareeagertofeedtheirfamiliesgoodfoodaroundtheclock.There’sagrowingnationalmovementfocusedonhealthylunchesforschoolchildren,andrecentresearchconfirmsthatbreakfasttrulyisthemostimportantmealoftheday.CookingLightFreshFoodFast24/7helpsyoumakefresh,healthy,anddeliciousfoodabiggerpartofhowyoueat.
Inthisnewcollectionof2805-ingredient,15-minuterecipes,we’vecreatedflavor-ful,easydinnersfitforsharingwithfamilyandfriends.You’llalsofindideasforbreakfastandlunchonthego,brunch,andfunsnacks,plusappetizersandcocktailsforentertaining.EachTestKitchen–ratedrecipemeetsatleastoneoftwocriteria:Itcallsfor5ingredientsorfewer(excludingwater,flour,cookingspray,oil,salt,pepper,andoptionalingredients),oritcanbepreparedin15minutesorless.Manyaccomplishboth!
Plus—we’vemadelifeeasierwithanewsection:MarkettoMealPlanners.Eachplannergivesyouoneshoppinglistforninerecipes,includingthreedinners.Recipesineachplannersharecommoningredients,soyoucanmakethemostofthefoodyoubuy.
CookingLightFreshFoodFast24/7includesothernewfeatures,suchas:•“FeedFourfor$10orLess”helpsstretchyourdollarwithbudgetmeals.(Priceswerederivedfrommidsized-citysupermarketsinSummer2011.Sidedishesareincludedinthecostofthemeal.Salt,pepper,andcookingsprayarefreebies.)
•“To-GoTips”offerwaystopackaportablemealsoitstaysfresh.
•“SwitchItUp”showsyouhowtoturnasaladrecipeintoasandwich,orasandwichrecipeintoasalad—essentiallygivingyouanewdishtotry!
Alltherecipesaredesignedtogetyouinandoutofthekitcheninminutes.It’sneverbeeneasiertoenjoygoodfoodeveryday!
TheCookingLightEditors
Contents
welcome
markettomealplannersShoppingandmealplanningjustgoteasier:Eachsimplegrocerylistmakesninerecipes.
breakfaststogoGetofftoagreatstartwithquickmealsthatsuperchargeyourmorning.
weekendbreakfasts&brunchesFreshfruit,veggie,andeggdisheskickoffrelaxing,easyweekends.
portablelunchesPackthesemealsforschoolorwork:They’redesignedtostayfreshandtastyonthego.
athomelunchesSeasonal,fillingingredientsstarinsalads,sandwiches,andmore.
snacksGetoveramiddayhumpwiththesegranolabars,snackmixes,dips,andotherbites.
cocktailhourFunnoshes,nibbles,andsipsthatsetthestageforentertaining.
weeknightdinnersWhenyou'reshortontime,thesefilling,flavorfulentréesarejustrightfortheendoftheday.
weekendsuppersRelaxandenjoyacasualfamilydinnerorastress-freemealwithfriends.
dessertsHomemadeicecreams,beautifultarts,chocolatetreats—sweetindulgencesarejustminutesaway.
nutritionalanalysis
metricequivalents
MarkettoMealPlanners
We’reskepticaloffull-weekmealplannersbecausethat’sjustnotrealisticformostpeople.Someofusspendeveningschauffeuringcarloadsofkidstosoccerpracticeandplaydates.Otherscookjustfortwo.Instead,inthisnewfeatureoftheCookingLightFreshFoodFastseries,wefocusedoncreating10mealplannersthatmakeenjoyingfreshfoodatanymealthroughouttheweekmorepractical.Eachplannerincludesoneshoppinglistforthreedinnersandamixofbreakfasts,lunches,snacks,anddesserts.Cookingthreenightsaweek?Oneplanner’sgotyoucovered.Ifyou’readevotedweeknightcook,youcancombinetwoofyourfavoriteplannersforsixdinnersandnearlyaweek’sworthofgreatmeals.
Theshoppinglistsdon’tincludethebasics:salt,pepper,oil,all-purposeflour,andcookingspray(weassumeyouhavethose)oroptionalingredients.YoucandownloadprintableversionsoftheplannersatCookingLight.com/FFFShoppingLists.
WeeklyMealPlan1Commoningredientsinthisplannerarebabyspinach,fetacheese,freshbasil,freshcorn,pitabread,andtomatoes.
SHOPPINGLISTproduce
Englishcucumber,1
freshbabyspinach,1bag
freshbasil
freshcilantro
freshcorn,12ears
freshdill
freshflat-leafparsley
freshmint
freshokra,3.5ounces
freshoregano
garlic
greenonions
largefreshtomatoes,3
lemons,4
lime,1
onion,1
picodegallo,1cup
plumtomatoes,1⁄2pound
redbellpepper,1
redonion,1
romainelettuce,6cups
meat/fish/poultry
bacon,8ounces
chickenbreasttenders,11⁄2pounds
leangroundlamb,2pounds
peeledanddeveinedlargeshrimp,11⁄4pounds
skirtsteak,1pound
thinlysliceddeli,lower-sodiumturkeybreast,8ounces
dairy
butter
Cotijacheese,4ounces
fat-freesourcream,6ounces
fetacheese,4.5ounces
largeeggs
plain2%reduced-fatGreekyogurt,8ounces
reduced-fatfetacheese,3ounces
freezer
frozenartichokehearts
staples
10-grainwhole-grainpancakeandwafflemix
blackbeans,1(15-ounce)can
canolamayonnaise
chickpeas,1(16-ounce)can
chipotlechilesinadobosauce,1(7-ounce)can
groundcumin
lightranchdressing
redwinevinegar
salt-freefiesta-limeseasoning
smokedpaprika
toastedpinenutcouscous,1(5.6-ounce)package
whole-wheatpitas,3
yellowcornmeal
miscellaneous
clubsoda
tahini(roastedsesameseedpaste)
ShrimpandSummerVegetableSauté
GreenSpiceChickenTendersandMexican-StyleGrilledCorn
Feta-LambPattieswithCucumberSauce
SavoryCornmealWaffles MediterraneanBreakfastSandwich SteakTacoSaladwithBlackBean–CornRelish
Turkey-HummusPitas GreekLambSalad Feta-MintDip
TipsCutyourownCORNfromthecobforthreerecipes.(Andfreezethecobs:Theymakegreatsoupstock!)
WeusePLUMTOMATOESinsomerecipesbecausetheyhaveameatiertextureandlessjuicethanothertomatoes.
WeeklyMealPlan2Commoningredientsinthisplannerareasparagus,avocados,bacon,andtomatoes.
SHOPPINGLISTproduce
asparagusspears,11⁄4pounds
avocados,4
babyheirloomtomatoes,1(12-ounce)package
babyspinach,1(6-ounce)package
Broccolini,1pound
freshbasil
freshcilantro
freshcorn,2ears
garlic
gourmetsaladgreens,11⁄3cups
grapetomatoes,1pint
greenonions,1bunch
largetomatoes,2
lemons,4
limes,3
peaches,8
sweetonion,1
meat/fish/poultry
bonelesscenter-cutloinporkchops,4(4-ounce)chops(about1⁄2inchthick)
(6-ounce)salmonfillets,4
center-cutbacon,1pound
lower-sodiumbacon,1pound
skinless,bonelessrotisseriechickenbreast,1wholebreast
dairy
butter
largeeggs
gratedfreshParmesancheese,2ounces
herbedgoatcheese,2ounces
low-fatGreekyogurt,6-ouncecontainer
part-skimricottacheese,15-ouncecontainer
plainfat-freeGreekyogurt,1(6-ounce)container
preshreddedMontereyJackcheesewithjalapeñopeppers,1ounce
preshreddedpart-skimmozzarellacheese,6ounces
staples
bakedtortillachips
canolaoil
capers
cidervinegar
commercialpizzadough,1(16-ounce)package
corntortillas,9(6-inch)
crustyChicago-styleItalianbread
fat-free,lower-sodiumchickenbroth
groundcumin
groundredpepper
marinarasauce
no-salt-addedblackbeans,1(15-ounce)can
oliveoil
stone-groundmustard
thin-sliced15-grainbread
turbinadosugar
miscellaneous
applejuiceconcentrate,1(11.5-ounce)can
drywhitewine
whole-wheattandoorinaan,1⁄2(12-ounce)package(2naan)
ShreddedChickenTacos Pan-RoastedSalmonandTomatoesandAsparaguswithLemon-Basil
YogurtSauce
Apple-Mustard–GlazedPorkChopsandBroccoliniwith
Bacon
BlackBeanOmelet Cast-IronBreakfastPizzaandBroiledSweetPeaches AvocadoBLT
ChickenMarinaraPanini GrilledAsparagusPizzas Tomato-AvocadoDip
TipsWhy2kindsofGREEKYOGURT?Tomeetnutritionalguidelines,somerecipescallforfat-freeGreekyogurt.Youcansubstituteonekindforanother,butthenutritionandtextureofyourfinisheddishwillbedifferent.
Choosecenter-cutBACON:It’slowerinsaturatedfatthanregularbacon,butyoustillgetthesamegreattaste.
RipenAVOCADOSinabrownpaperbagonthecounter.Storeripeavocadosinthefridgefor2to3days.
WeeklyMealPlan3Commoningredientsinthisplanneraregoatcheese,redbellpepper,redonions,spinach,andstrawberries.
SHOPPINGLISTproduce
blueberries,about5.3ounces(1cup)
freshbabyspinach,8ounces
freshbasil
freshcreminimushrooms,3.5-ouncepackage
freshginger
freshparsley
freshsage
freshthyme
garlic
lime,1
microwave-readybakingpotatoes,2
prechoppedonion,4.5ounces
redbellpeppers,2
redonions,2
strawberries,1quart
sweetpotatoes,1pound
largetomatoes,2
yellowsquash,1medium
zucchini,1medium
meat/fish/poultry
prosciutto,4(1⁄2-ounce)thinslices
reduced-fatporksausage,8ounces
skinless,bonelesschicken,8(6-ounce)breasthalves
dairy
(0.7-ounce)slicesreduced-fatprovolonecheese,1package
goatcheese,5ounces
gratedfreshpecorinoRomanocheese,1ounce
largeeggs
paneerorquesoblanco,4ounces
plainlow-fatGreekyogurt,about8ounces
plainlow-fatyogurt,1cup
preshreddedpart-skimmozzarellacheese,2ounces
shreddedfreshParmesancheese,2ounces
freezer
frozenhashbrowns,2cups
staples
balsamicvinegar
blushwinevinaigrette
capers
commercialhummus
commercialolivetapenade
dryMarsalawine
garammasala
Madrascurrypowder
maplesyrup
pistachios
redcurrypowder
sourdoughbread,8(1-ounce)slices
sugar
walnuts,1⁄2ounce
wheatberries
whole-wheatpitas,4(6-inch)
miscellaneous
groundfreshgingerpaste
BalsamicVegetablePitaPizzas Pistachio-CrustedChickenandStrawberrySalad
ChickenSaltimbocca
CurriedPaneerandSpinach–StuffedPotatoes MediterraneanHashBrownCakes Strawberry-GingerYogurtPops
PestoGrilledCheesePanini SausageandSweetPotatoHash MorningWheatBerrySalad
GrilledShrimpSaladwithHoney-LimeDressing
GreenCurrySnapperandTropicalJasmineRice SpicedLambandFruitedCouscous
Turkey,Apricot,andPistachioSalad Lemon-DillChickenSalad TropicalWaffleswithPineapple-OrangeSyrup
PineappleParfait
Apricot-StiltonBites CurriedChutney–StuffedCelery
TipsStoreSTRAWBERRIESinthefridge,onpapertowelsinasinglelayer.Washthemrightbeforeyouusethem.
Trythetastytrioofpistachios,strawberries,andSPINACHinPistachio-CrustedChickenandStrawberrySalad,page307.
WeeklyMealPlan4Commoningredientsinthisplannerarecilantro,coconut,driedapricots,macadamianuts,pineapple,andpistachios.
SHOPPINGLISTproduce
bananas,2
celery
freshcilantro
freshdillorfreshtarragon
freshmint
freshpineapple,2
freshthymegarlic
gourmetsaladgreens,1(5-ounce)package
greenonions,1bunch
lemons,4
lettuceandherbblendsaladgreens,2(4-ounce)packages
limes,3onion,2
orange,1
meat/fish/poultry
cookedchickenbreast,3breasthalves
delismokedturkeybreast,8ounces
groundlamb,1pound
peeledanddeveinedshrimp,1pound
snapperfillets,4(6-ounce)
dairy1⁄3-less-fatcreamcheese,4ounces
blueStiltoncheese,1ounce
butter
largeeggs
plainfat-freeGreekyogurt,1(7-ounce)container
vanillafat-freeGreekyogurt,1(6-ounce)container
staples
agavesyrup
brownsugar
canolamayonnaise
coconutmilk,1(13.5-ounce)can
couscous
Dijonmustard
driedapricots,1(7-ounce)bag
flakedsweetenedcoconut
goldenraisins
groundredpepper
honey
honey-roastedpeanuts
jasminerice
macadamianuts,about1ounce
mangochutney
pistachios,about2ouncesshelled
redcurrypowder
ricevinegar
self-risingflour
sliveredalmonds,about1.3ounces
miscellaneous
fiery5-pepperseasoning
garammasala
greencurrypaste
groundfreshgingerpaste
lemongrasspaste
pineapplepreserves
TipsUsePISTACHIOSinparty-friendlyApricot-StiltonBites,page221,andservethemwithVouvray(aFrenchwhitewine).
BuyPINEAPPLEwithsmall,uniformeyes,awhitecoreatthebottom,andasubtle
pineapplefragrance.
WeeklyMealPlan5Commoningredientsinthisplannerarebeeftenderloinsteaks,bluecheese,fennel,goatcheese,romainelettuce,androtisseriechicken.
SHOPPINGLISTproduce
Anjoupear,1
driedfigs
smalldriedMissionfigs(figlets),8
fennelbulbswithstalks,3
freshcilantro
freshchives
freshparsley
freshrosemary
garlic
greenonions,1bunch
lemons,2
lime,1
naveloranges,2
plumtomatoes,2
radishes,6
redonions,3
romainelettuce,2heads
shallots,1
sweetbutter-blendsaladgreens,1(6.5-ounce)package
meat/fish/poultry
bacon
beeftenderloinsteaks,6(4-ounce)steaks
rotisseriechickenbreast,about31⁄2breasthalves
groundsirloin,1pound
dairy
1⁄3-less-fatcreamcheese,12ounces
bluecheese,1ounce
goatcheese,11.7ounces
nonfatbuttermilk
plain2%reduced-fatGreekyogurt,1(7-ounce)container
tub-style1⁄3-less-fatcreamcheese,4ounces
staples
balsamicvinegar
chickpeas,1(16-ounce)can
canolamayonnaise
cinnamon-raisinswirlmini-bagels,1
dry-roastedsaltedcashews
garlicpepper
honey
hotsauce
lightbalsamicandbasilvinaigrette
pittedkalamataolives
sherryvinegar
tawnyportorothersweetredwine
walnuts,2.4ounces
white-wheathamburgerbuns,4(1.8-ounce)buns
miscellaneous
figpreserves
mangochutney
pimientosdelpiquillopeppers,2(9.5-ounce)jars
steamedready-to-eatlentils,1(17.63-ounce)package
BeefTenderloinwithPepperyFig-PortSauceandGrilledFennelandRedOnion
BlackandBlueSalad
PubBurgers
BagelSandwichwithPearsandGoatCheeseSpread
Chickpea,Fennel,andOliveChickenSalad MangoChickenSalad
LentilSalad Fig–GoatCheeseSpread GoatCheese–StuffedPiquillo
Peppers
Orange-GingerPorkChopsandSweetandSourCabbage
GrilledHalibutwithHoisinGlazeandGrilledBabyBokChoy
LadyfingerswithMascarponeCreamandFreshOrangeSauce
GrilledChicken,Apple,andBrieSandwiches
Open-FacedChickenandPearSandwiches
Arugula-OrangeSaladwithFig-BaconDressing
Citrus-GingerSalad FrittatawithMascarponeandProsciutto
TofuandChineseLongBeans
TipsFIGSUBSTITUTES:Youcansubstitutethedriedfigsandfigletsforoneanother,ifyoulike.
UseGOATCHEESEthreeways,includingaBagelSandwichwithPearsandGoatCheeseSpread,page32.
IfyouwantamildBLUECHEESE,chooseayoungercheese.Theolderitis,thestrongertheflavorwillbe.
WeeklyMealPlan6Commoningredientsinthisplannerarearugula,ginger,GrannySmithapples,lower-sodiumdelichicken,mascarponecheese,andoranges.
SHOPPINGLISTproduce
arugula,2cups
babybokchoy,4(about1pound)
Chineselongbeans,1pound
extra-firmtofu,1(14-ounce)package
freshginger
GrannySmithapples,2medium
grapefruit,1
grapetomatoes,1pint
lime,1
naveloranges,8
pear,1
prewashedarugula,1(5-ounce)package
sweetonions,2
thinlyslicedgreencabbage,2cups
thinlyslicedredcabbage,2cups
meat/fish/poultry
bonelesscenter-cutloinporkchops,4(4-ounce)chops(about1⁄2inchthick)
center-cutbacon
halibutfillets,4(6-ounce)fillets
thinlysliceddeli,lower-sodiumchicken,20ounces
thinlyslicedprosciutto,2ounces
dairy
crèmedeBriespreadablecheese
fat-freecottagecheese,1(12-ounce)container
goatcheese,3ounces
largeeggs
mascarponecheese
Swisscheese,6(0.5-ounce)slices
staples
100%whole-wheatbread,8(1.5-ounce)slices
apricotpreserves
brownsugar
cannellinibeans,1(15-ounce)can
cidervinegar
country-styleDijonmustard
crystallizedginger
darksesameoil
Dijonmustard
figpreserves
hoisinsauce
honey
ladyfingers,1(3-ounce)package
lower-sodiumsoysauce
microwaveableprecookedwhole-grainbrownrice,1(8.8-ounce)package
ryepumpernickelbread,6(1.2-ounce)slices
seasonedricevinegar
sesameseeds
slicedalmonds,1ounce
sugar
miscellaneous
large-sizezip-topplasticsteam-cookingbag
orange-flavoredliqueur(GrandMarnier)
Sriracha(hotchilesauce)
vanillabeanpaste
Horseradish-GarlicFlankSteakandLemonyArugulaSalad
VealPiccataandHerbedParmesanCapellini BakedEggswithSpinachandGoatCheese
Arugula,WhiteBean,andSun-DriedTomatoCreamQuesadillas
ArugulaSaladwithBeetsandPancettaCrispsFriedEggsoverPancettaGrits
andMixedBerryCup
Feta-MintDip Feta-LambPattieswithCucumberSauceMixedBerry,Flaxseed,and
YogurtParfait
TipsORANGESsweetentoCitrus-GingerSalad,page39,whichyoucanmakeaheadasaquickbreakfastwithyogurt.
BuyGINGERthathassmoothskin.Youcankeepitthefridge,well-wrapped,foruptothreeweeks.
WeeklyMealPlan7Commoningredientsinthisplannerarearugula,Englishcucumbers,fetacheese,mixedfreshberries,goatcheese,pancetta,andParmesancheese.
SHOPPINGLISTproduce
arugula,7ounces
babyarugula,1.5ounces
Englishcucumber,1large
freshchives
freshdill
freshmint
freshoregano
freshparsley
freshspinach,1ounce
garlic
lemons,4
Meyerlemons,2
mixedfreshberries,14ounces
prechoppedgreenonions
steamedpeeledready-to-eatbabyredbeets,1(8-ounce)package
meat/fish/poultry
flanksteak,1pound
leangroundlamb,1pound
thinlyslicedpancetta,3ounces
vealcutlets,4(4-ounce)cutlets(about1⁄4inchthick)
dairy1⁄3-less-fatcreamcheese,2ounces
butter
crèmefraîche
fat-freesourcream,7ounces
fetacheese,5ounces
goatcheese,about8ounces
half-and-half
largeeggs
plain2%reduced-fatGreekyogurt,8ounces
plainlow-fatyogurt,about4ounces
shavedfreshParmesancheese,2ounces
shreddedfontinacheese,2ounces
staples
cannellinibeans,1(15-ounce)can
capelliniorangelhairpasta
capers
day-oldFrenchbread
Dijonmustard
drywhitewine
fat-free,lower-sodiumchickenbroth
flaxseedmeal
honey
lightbalsamicvinaigrette
low-fatgranolawithoutraisins
low-sugarstrawberrypreserves
preparedhorseradish
quick-cookinggrits
redwinevinegar
slicedalmonds
whole-wheattortillas,2(8-inch)
miscellaneous
oil-packedsun-driedtomatohalves
pitteddates
TipsARUGULASUBSTITUTES:Substitutebabyarugulaforarugula,ifyoulike.
UseARUGULAatleastthreewayswiththismenu,andkeepitfreshbystoringitunwashedinazip-topplasticbag.
EnjoyFETAinFeta-LambPattieswithCucumberSauce,page291.
WeeklyMealPlan8Commoningredientsinthisplannerarecarrots,cilantro,onions,tomatoes,andwatermelon.
SHOPPINGLISTproduce
cantaloupe,1
carrots,5-6
freshbasil
freshbeansprouts,3⁄4cup
freshcilantro
freshginger
freshmint
freshparsley
garlic
honeydew,1
hotredchiles,2
jalapeñopepper,1
largevine-ripenedtomatoes,4
limes,7
minisweetbellpeppers,1(8-ounce)package
napacabbage,1
picklingcucumber,1
preslicedgreenonions
redbellpepper,1
redonion,1
refrigeratedprechoppedcelery,onion,andbellpeppermix,1(8-ounce)container
seedlesswatermelon,1medium
whiteonions,2
meat/fish/poultry
bonelesscenter-cutloinporkchop,1(4-ounce)chop
flanksteak,1pound
largeshrimp,peeledanddeveined,24(about11⁄2pounds)
pulledskinless,bonelessrotisseriechickenbreast(about2breasthalves)
tilapiafillets,4(5-ounce)fillets
dairy
goatcheese,1ounce
largeeggs
plainyogurt,about4ounces
freezer
frozenhashbrowns
staples
agavesyrup
commercialolivetapenade
coriander
corntortillas,8(6-inch)
creamypeanutbutter
crushedredpepper
crystallizedginger
darksesameoil
dicedtomatoes,1(14.5-ounce)can
driedsobanoodles
fat-free,lower-sodiumchickenbroth,1(32-ounce)carton
garammasala
lightlysaltedpeanuts
lower-sodiumsoysauce
microwaveableprecookedbasmatirice,1(8.5-ounce)package
ricepaper,4(8-inch)roundsheets
ricevinegar
seasonedricevinegar
sugar
tomatopaste
whole-grainextra-widenoodles
miscellaneous
crushedchipotlechileflakes
orange-flavoredliqueur(Cointreau)
redcurrypaste
sambaloelek(groundfreshchilepaste)
spicypeanutsauce
RedCurryFlankSteakandThaiHerbandTomatoSalad
SautéedTilapiaTacoswithGrilledPeppersandOnion ShrimpTikkaMasala
CreamyChickenNoodleSoup Peanut-SesameNoodles ThaiPorkRoll-Ups
MediterraneanHashBrownCakes MelonKebabswithLimeandChiles Watermelon-MintSorbet
SchnitzelChickenandPan-FriedSlaw ChickenandOlivesandMoroccanSquash SteakwithCreamyMushroom
GravyandGruyèrePolenta
ChickenMarinaraPanini LeekandPotatoSoupandMixedGreenswithHazelnut-HerbVinaigrette
BalsamicPeachMelbaParfaitswithSpikedMascarpone
Blueberry-YogurtParfaits
GrilledPeachandGranolaSalad
SourCream–PeachTart
TipsWhy2kindsofRICEVINEGAR?Wecallfortwokindsofricevinegar,becauseseasonedricevinegarhasaddedsugarandsalt.
RefreshyourselfwithWATERMELONinWatermelon-MintSorbet,page375,orMelonKebabswithLimeandChiles,page205.
StoreTOMATOESatroomtemperatureforthebestflavor.Anddon’tmisstheRedCurryFlankSteakandThaiHerbandTomatoSaladonpage315.
WeeklyMealPlan9Commoningredientsinthisplannerare2%milk,blueberries,chickencutlets,mixedsaladgreens,peaches,andraspberries.
SHOPPINGLISTproduce
angelhairslaw,2(10-ounce)packages
freshbasil
freshblueberries,8ounces
freshcilantro
freshginger
freshmint
freshraspberries,about8ounces
freshrosemary
garlic
gourmetmushroomblend,1(4-ounce)package
grapetomatoes,1⁄2pint
lemons,2
leeks,2
mixedsaladgreens,13ounces
onions,2
peaches,9
meat/fish/poultry
center-cutbacon
chickenbreastcutlets,8
cookedchickenbreast,about2breasthalves
flat-ironsteak,16ounces
dairy1⁄3-less-fatcreamcheese,2ounces
2%reduced-fatmilk
crumbledgoatcheese,4ounces
gratedfreshParmesancheese,2ounces
Gruyèrecheese,2ounces
largeeggs
lightsourcream
mascarponecheese
part-skimmozzarellacheese,2ounces
plainfat-freeGreekyogurt,about8ounces
plainfat-freeyogurt,1(6-ounce)container
reduced-fatsourcream,1(8-ounce)container
freezer
frozenpuffpastrydough,1sheet
staples
brownsugar
cannedquarteredartichokehearts
carawayseeds
crustyChicago-styleItalianbread,8(1-ounce)slices
Dijonmustard
drywhitewine
fat-free,lower-sodiumbeefbroth
fat-free,lower-sodiumchickenbroth,1(32-ounce)carton
groundcumin
hazelnuts,1ounce
honey
lightraspberryvinaigrette
low-fatgranola
marinarasauce
mixedpittedolives
multigrainclustercereal
oliveoil
orangemarmalade
paprika
ricevinegar
slicedalmonds,2ounces
sugar
whitebalsamicvinegar
miscellaneous
instantpolenta
peachbrandy
refrigeratedcountry-stylemashedpotatoes,1(24-ounce)package
refrigeratedsteam-in-bagcubedbutternutsquash,1(12-ounce)package
toastedhazelnutoil
whole-wheatpanko(Japanesebreadcrumbs)
TipsWhy2kindsofSOURCREAM?Youcansubstituteonesourcreamfortheother;thenutritionalresultsandthetextureofyourfinishedrecipemayvary.
LookatthestemendofaPEACHtojudgeitsripeness:Thosewithagreentingearen’tready.
CHICKENsubsinforporkandvealinSchnitzelChickenandPan-FriedSlaw,page304.
WeeklyMealPlan10Commoningredientsinthisplannerarebabyspinach,cannedchickpeas,cilantro,heirloomtomatoes,greenonions,nectarines,andporktenderloin.
SHOPPINGLISTproduce
babyspinach,1(5-ounce)package
babywatercressorbabyarugula,2cups
freshcilantro
freshorfrozencranberries,1(10-ounce)package
freshmint
freshsage
garlic
greenonions,1bunch
heirloomtomatoes,2large,3medium
lemons,5
lime,1
nectarines,5
okrapods,1pound
picklingcucumbers,6
sweetonion,1
Swisschard,11⁄2pounds
meat/fish/poultry
lightsmokedsausage,4ounces
lumpcrabmeat,1pound
porktenderloins,2(1-pound)loins
salmonfillets,4(6-ounce)fillets
dairy
fetacheesewithbasilandsun-driedtomatoes,3ounces
largeeggs
paneerorquesoblanco,2ounces
plainlow-fatyogurt,1(6-ounce)container
shreddedreduced-fatextra-sharpcheddarcheese,3ounces
unsaltedbutter
staples
applejelly
balsamicvinegar
bottledchilisauce
brownsugar
canolamayonnaise
chickpeas,2(15-ounce)cans
cidervinegar
crushedredpepper
currypowder
fat-free,lower-sodiumchickenbroth
groundcumin
groundginger
groundredpepper
groundturmeric
honey
kalamataolives
no-salt-addedchickpeas,2(15-ounce)cans
quarteredmarinatedartichokehearts,1(6-ounce)jar
refrigeratedpiedough,1(14.1-ounce)package
refrigeratedpizzacrustdough,1(13.8-ounce)can
smokedpaprika
sugar
turbinadosugar
whole-grainbaguette,1(8.5-ounce)
whole-wheatcouscous
miscellaneous
dopiazacurrycookingsauce
roastedgarliconionjam
whole-grainnaan,1(8.8-ounce)package
whole-wheatnaan,1(9-ounce)package(2naan)
PorkMedallionswithCranberrySauceandSautéedSwissChard PizzaDopiaza TandooriSalmonandSautéed
Okra
PorkandOnionJamSandwichesSausageBreakfastBraidandHeirloom
TomatoandNectarineSaladCurriedHummusandSpicy
CilantroNaanChips
MediterraneanCouscousSalad CrabLouisSalad MiniNectarineGalettes
TipsWhy2kindsofNAAN?Youcanswaponeforanother;thenutritioninyourfinisheddishmaybedifferent.
PairNECTARINESwithtomatoesinSausageBreakfastBraidandHeirloomTomatoandNectarineSalad,page88.
CILANTROcansometimesbesandy.Dunkitinabowlofwateruntilit’sgrit-free,andthenspinitdry.
BreakfaststoGo
Banana-BlueberrySmoothiesWhetheryou’reenjoyingthepaperorstuckinrushhourtraffic,theseprotein-packedsmoothiesaresuretokeepyousatisfiedallmorning.Prep:5minutes
1cupfrozenblueberries1/2cupsilkentofu
2tablespoonswater
1teaspoonvanillaextract
11/2medium-sizedripebananas,brokenintopieces
1(5.3-ounce)containerplainfat-freeGreekyogurt
1.Placeallingredientsinablender;processuntilsmooth,scrapingsidesasnecessary.Yield:2servings(servingsize:11⁄2cups).
CALORIES198;FAT1.7g(sat0g,mono0.4g,poly0.8g);PROTEIN11.4g;CARB34.1g;FIBER5g;CHOL0mg;IRON0.7mg;SODIUM35mg;CALC138mg
Cinnamon-RaisinWaffleSandwichThesweetenedcreamcheesespreadisalsodeliciousonotherbreakfastbreads,suchasbagelsandtoast.Prep:3minutes•Cook:10minutes
1(1.33-ounce)frozenmultigrainwaffle
2tablespoons(1ounce)1/3-less-fatcreamcheese,softened
2teaspoonsbrownsugar1/4teaspoongroundcinnamon
1tablespoonraisins
1tablespoonchoppedwalnuts,toasted
1.Toastwaffleaccordingtopackagedirections.
2.Combinecreamcheese,brownsugar,andcinnamonuntilwellblended.Spreadcreamcheesemixtureevenlyoverwaffle.Sprinkleevenlywithraisinsandwalnuts.Cutwaffleinhalf.Sandwichwafflehalvestogetherwithfillingincenter.Yield:1serving.
CALORIES279;FAT14.7g(sat4.3g,mono4.3g,poly4.7g);PROTEIN5.5g;CARB34.8g;FIBER4.3g;CHOL21mg;IRON1.4mg;SODIUM260mg;CALC70mg
Almond-ApricotGranolaMakethisgranolaahead,andstoreinanairtightcontainerforaquicktoppingforoatmealoryogurt,orforanon-the-gobreakfastallbyitself.Prep:6minutes•Cook:36minutes
2cupsold-fashionedrolledoats
1cupslicedalmonds1/4cuphoney
2tablespoonscanolaoil1/4teaspoongroundcinnamon
1/8teaspoonsalt
Cookingspray
1cupdriedapricots,coarselychopped
1.Preheatovento300°.
2.Combineoatsandalmondsinalargebowl.Combinehoneyandoilinasmallsaucepan.Bringtoaboil,stirringoccasionally.Stirincinnamonandsalt;pourhoneymixtureoveroatmixture,tossinguntiloatsarethoroughlycoated.
3.Spreadoatmixtureevenlyontoa17x12x1–inchpancoatedwithcookingspray.Bakeat300°for35to38minutes,stirringevery10minutes,untilgranolaisgoldenbrown.Letcoolonbakingsheet.Stirinapricots.Storeinanairtightcontainer.Yield:8servings(servingsize:about1/2cup).
CALORIES271;FAT10.8g(sat1.2g,mono4.8g,poly4.1g);PROTEIN5.6g;CARB39.8g;FIBER4.7g;CHOL0mg;IRON2.5mg;SODIUM40mg;CALC44mg
BagelSandwichwithPearsandGoatCheeseSpreadPrep:6minutes•Cook:2minutes
1/2cup(4ounces)goatcheese,crumbled
1/2cup(4ounces)1⁄3-less-fatcreamcheese,softened
2tablespoonshoney1/3cupchoppedtoastedwalnuts
1cinnamon-raisinswirlmini-bagel,halvedandtoasted1/4redAnjoupear,unpeeledandthinlysliced
1.Combinefirst3ingredientsinasmallbowl.Stirinwalnuts.Spread1tablespoongoatcheesespreadevenlyontocutsidesofbagel.Placepearslicesonbottomhalfofbagel.Replacebageltop.Coverandchillremainingspreaduptooneweek.Yield:1serving.
CALORIES152;FAT4.2g(sat1.8g,mono0.8g,poly1.2g);PROTEIN4.5g;CARB25.5g;FIBER2.5g;CHOL7mg;IRON1.3mg;SODIUM128mg;CALC24mg
BananaBreadMuffinsWrapthesemuffinsinplasticwrap,andfreezetheminanairtightcontainer.Takeoutwhatyouneedthenightbefore,andletthemthawovernightintherefrigerator.Toastbeforeserving.Prep:8minutes•Cook:25minutes
Cookingspray
9ouncesall-purposeflour(about2cups)
1cupsugar
1teaspoonbakingsoda1/2teaspoonsalt
2largeeggs
11/2cupsmashedripebanana(3large)
1/3cupplainlow-fatyogurt
1/4cupcanolaoil
1.Preheatovento375°.
2.Place16papermuffincuplinersinmuffincups;coatlinerswithcookingspray.
3.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,sugar,bakingsoda,andsaltinamediumbowl;makeawellincenterofmixture.Placeeggsinamediumbowl;beatwithawhisk.Addbanana,yogurt,andoil,stirringwithawhisk.Addeggmixturetoflourmixture,stirringjustuntilmoist.Spoonbatterintoliners,fillingthree-fourthsfull.
4.Bakeat375°for25minutesoruntilmuffinsspringbackwhentouchedlightlyincenter.Removemuffinsfrompan,andcoolonawirerack.Yield:16servings(servingsize:1muffin).
CALORIES168;FAT4.4g(sat0.6g,mono2.5g,poly1.2g);PROTEIN2.9g;CARB29.8g;FIBER1g;CHOL27mg;IRON0.9mg;SODIUM165mg;CALC16mg
Cappuccino–ChocolateChipMuffinsPrep:8minutes•Cook:20minutes
Cookingspray
13/4cupslow-fatbakingmix
1/2cupsugar
1/2cuphotwater
2tablespoonsinstantespressogranules1/4cupcanolaoil
1largeegg1/2cupsemisweetchocolateminichips
1.Preheatovento400°.
2.Place12papermuffincuplinersinmuffincups;coatlinerswithcookingspray.
3.Lightlyspoonbakingmixintodrymeasuringcups;levelwithaknife.Combinebakingmixandsugarinamediumbowl;stirwithawhisk.Makeawellincenterofmixture.Combine1⁄2cuphotwaterandcoffeegranules,stirringuntilcoffeedissolves.Combineoilandegg,stirringwithawhisk;stirincoffeemixture.Addcoffeemixturetobakingmixmixture,stirringjustuntilmoist.Stirinchocolateminichips.
4.Spoonbatterintopreparedliners.Bakeat400°for20minutesoruntilmuffinsspringbackwhentouchedlightlyincenter.Removemuffinsfrompansimmediately;placeonawirerack.Servewarm.Yield:12servings(servingsize:1muffin).
CALORIES196;FAT8.8g(sat2.1g,mono4.7g,poly1.7g);PROTEIN2.6g;CARB27.2g;FIBER0.4g;CHOL15.5mg;IRON0.7mg;SODIUM196mg;CALC92mg
CherrySconesYoucanreplacehalftheflourinthisrecipewithwhitewhole-wheatpastryflourifyou’dliketheextrabenefitsofwholegrains.Prep:10minutes•Cook:20minutes
9ouncesall-purposeflour(about2cups)1/4cupgranulatedsugar
11/2teaspoonsbakingpowder
1/4teaspoonsalt
1/4cupchilledunsaltedbutter,cutintopieces
3/4cupdriedtartcherries,chopped
3/4cuplow-fatbuttermilk
1/4teaspoonalmondextract(optional)
Cookingspray
1tablespoonturbinadosugar(optional)
1.Preheatovento425°.
2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,sugar,bakingpowder,andsaltinalargebowl,stirringwellwithawhisk.Cutinbutterusingapastryblenderuntilmixtureresemblescoarsemeal.Stirincherries.Addbuttermilkandalmondextract,ifdesired,stirringjustuntilmoist.
3.Turndoughoutontoalightlyflouredsurface;kneadlightly3timeswithflouredhands.Formdoughintoan8-inchcircleonabakingsheetcoatedwithcookingspray.Cutdoughinto10wedges,cuttingintobutnotthroughdough.Coattopofdoughwithcookingspray.Sprinklewithturbinadosugar,ifdesired.
4.Placebakingsheetonrackinupperthirdofoven.Bakeat425°for20minutesoruntilgolden.Yield:10servings(servingsize:1scone).
CALORIES191;FAT5.1g(sat3.1g,mono1.3g,poly0.3g);PROTEIN3.5g;CARB32.5g;FIBER3.2g;CHOL13mg;IRON1.4mg;SODIUM139mg;CALC67mg
ChewyDate-AppleBarsTryacombinationofotherfruitsandnutswiththedates.Prep:5minutes•Cook:15minutes
21/2cupswholepitteddates
1cupdriedapples1/2cupwalnuts,toasted
1/2cupold-fashionedrolledoats
1/4teaspoongroundcinnamon
1.Preheatovento350°.
2.Placefirst3ingredientsinfoodprocessor;processuntilfruitandnutsarefinelychopped.Addoatsandcinnamon;pulse8to10timesoruntilmoistandoatsarechopped.Spoonmixtureintoalightlygreased9x5–inchloafpan,pressingintoanevenlayerwithplasticwrap.
3.Bakeat350°for15minutes.Coolcompletelyinpanonawirerack.Cutinto12bars.Yield:12servings(servingsize:1bar).
CALORIES194;FAT3.6g(sat0.4g,mono0.6g,poly2.5g);PROTEIN2.5g;CARB41.9g;FIBER4.5g;CHOL0mg;IRON0.9mg;SODIUM67mg;CALC25mg
Cranberry-AlmondCerealBarsAcreamy,sweetmixofalmondbutterandhoneyholdsthesebarstogether.Besuretostirthealmondbutterbeforemeasuringittoreincorporateanyoilthathasseparated.Prep:5minutes•Cook:14minutes•Other:1hourand15minutes
1/2cupalmondbutter
2/3cuphoney
5cupscrispywheatcerealsquares3/4cupsweeteneddriedcranberries
1/2cupsliveredalmonds,toastedCookingspray
1.PlacealmondbutterandhoneyinalargeDutchoven.Bringtoaboilovermediumheat.Stirincereal,cranberries,andalmonds,tossingtocoat.Spoonmixtureintoan11x7–inchbakingdishcoatedwithcookingspray,pressingintoanevenlayerwithplasticwrap.Letstand1houroruntilset.Cutinto12bars.Yield:12servings(servingsize:1bar).
CALORIES268;FAT9.2g(sat0.9g,mono5.6g,poly2.1g);PROTEIN5.3g;CARB45g;FIBER4.1g;CHOL0mg;IRON8.2mg;SODIUM268mg;CALC94mg
Citrus-GingerSaladForalight,refreshingbreakfastatwork,packthissaladinitsowncontainer,alongwithacontaineroflow-fatcottagecheeseoryogurttoaddprotein.Prep:6minutes
2mediumnaveloranges
1mediumredgrapefruit
1lime
2tablespoonsfinelychoppedcrystallizedginger
1tablespoonhoney
1.Peelandsectionorangesandgrapefruitoveramediumbowl,reservingjuice.
2.Grate1teaspoonrindandsqueeze1tablespoonjuicefromlime.Addlimerindandlimejuicetoorangemixture.Addgingerandhoney;tossgently.Chilluntilreadytoserve.Yield:3servings(servingsize:1/2cup).
CALORIES135;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN1.6g;CARB34.7g;FIBER3.4g;CHOL0mg;IRON0.4mg;SODIUM4mg;CALC79mg
Fig-MapleDropBiscuitsMaplesugarismadefromthesapofmapletrees—thesapisboileduntilnearlyalltheliquidisevaporated.Usingaverysharpknifeorkitchenshearswillmakechoppingthedriedfigseasier.Prep:6minutes•Cook:16minutes
10.1ouncesall-purposeflour(about21⁄4cups)
3/4cupmaplesugar,divided
1tablespoonbakingpowder1/2teaspoonsalt
6tablespoonschilledunsaltedbutter,cutintosmallpiecesanddivided3/4cupfat-freemilk
1/2cupchoppeddriedCalimyrnafigs(about4figs)
1.Preheatovento400°.
2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,1⁄2cupplus1tablespoonmaplesugar,bakingpowder,andsaltinalargebowl.Cutin5tablespoonsbutterwithapastryblenderortwoknivesuntilmixtureresemblesacoarsemeal.Addmilkandfigs,stirringuntilasoftdoughforms.
3.Dropdoughbyheapingspoonfulsinto12mounds2inchesapartonaparchmentpaper–linedbakingsheet.Melt1tablespoonbutter;brushevenlyoverbiscuits.Sprinklebiscuitsevenlywith3tablespoonsmaplesugar.
4.Bakeat400°for16minutesoruntilbiscuitsaregolden.Yield:12servings(servingsize:1biscuit).
CALORIES189;FAT6.1g(sat3.7g,mono1.5g,poly0.3g);PROTEIN3.2g;CARB30.8g;FIBER1.2g;CHOL16mg;IRON1.4mg;SODIUM206mg;CALC103mg
Go-GetterGreenSmoothieLoadedwithfruitandpackedwithanextraboostofironfromspinach,thissmoothieisanutritiousandsweetstarttoabusyday.Besuretotryitinthesummerwhenripe,sweethoneydewmelonisavailable.Prep:5minutes
1cup(1/2-inch)cubeshoneydewmelon
1cupbaggedbabyspinach
1cupslicedripebanana,frozen(about1large)1/2cupvanillalightsoymilk
1(5.3-ounce)containerfat-freeGreekyogurtwithhoney
1cubedpeeledkiwifruit
1.Placeallingredientsinablender.Processuntilsmooth.Serveimmediately.Yield:2servings(servingsize:11/2cups).
CALORIES224;FAT1.1g(sat0.2g,mono0.2g,poly0.5g);PROTEIN9.4g;CARB47.9g;FIBER4.3g;CHOL0mg;IRON1mg;SODIUM91mg;CALC180mg
HuevosRancherosSoftTacosBaleadas,astreetfoodinHonduras,inspiredthesehandheld,filledtortillas.Authenticbaleadasusequesillocheese,whichcanbehardtofind;useOaxacacheeseasasubstitute.Prep:6minutes•Cook:2minutes
2largeeggs
2largeeggwhites1/8teaspoonfreshlygroundblackpepper
Cookingspray1/2cupfat-freerefriedblackbeans,warmed
2(6-inch)flourtortillas,warmed1/2cup(2ounces)shreddedOaxacacheese
1/4cupfreshsalsa
1/4cupdicedpeeledavocado
1.Combinefirst3ingredientsinasmallbowl,stirringwithawhisk.Heatamediumskilletovermediumheat.Coatpanwithcookingspray.Addeggmixture;cook1minuteoruntilsoft-scrambled,stirringoften.
2.Spread1/4cupbeansovereachtortilla;topevenlywithscrambledeggmixture,andsprinkleevenlywithcheese.Spoonsalsaandavocadoevenlyovereggs.Foldtortillasoverfilling.Yield:2servings(servingsize:1taco).
CALORIES371;FAT16.6g(sat6.6g,mono4.9g,poly1.5g);PROTEIN24.4g;CARB30.7g;FIBER5.7g;CHOL227mg;IRON3.4mg;SODIUM819mg;CALC303mg
MediterraneanBreakfastSandwichPrep:6minutes•Cook:6minutes
Cookingspray1/4cupchoppedredbellpepper
2tablespoonschoppedfrozenartichokehearts,thawed
1largeegg
1largeeggwhite1/2teaspoonchoppedfreshoregano
2tablespoonscrumbledfetacheese1/2cupfreshbabyspinachleaves
1whole-wheatpitahalf
1.Heatamediumnonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addbellpepper;sauté3minutes.Addartichokes;sauté1minuteoruntilthoroughlyheated.Removepeppermixturefrompan.Wipepanwithpapertowels.Coatpanwithcookingspray.
2.Combineegg,eggwhite,andoreganoinasmallbowl,stirringwithawhisk.Addeggmixturetopan;cookovermediumheat1minute.Donotstiruntilmixturebeginstosetonbottom.Addpeppermixtureandcheese.Drawaheat-resistantspatulathrougheggmixturetoformlargecurds.Donotstirconstantly.Cookjustuntileggmixtureisthickened,butstillmoist.
3.Stuffspinachintopitahalf;addeggmixture.Yield:1serving.
CALORIES253;FAT10.7g(sat4.6g,mono3.4g,poly1.2g);PROTEIN16.7g;CARB24.1g;FIBER3.6g;CHOL228mg;IRON2.4mg;SODIUM784mg;CALC138mg
MixedBerry,Flaxseed,andYogurtParfaitLayerthisparfaitinaninsulatedcoffeemugbeforeyouheadtowork,anditwillstaycolduntilyouarrive.Prep:5minutes
1/2cupplainlow-fatyogurt
2tablespoonslow-sugarstrawberrypreserves1/4teaspoongratedlemonrind
1/4cuplow-fatgranolawithoutraisins
1tablespoonslicedalmonds,toasted
1tablespoonflaxseedmeal2/3cupmixedfreshberries
1.Combinefirst3ingredientsinasmallbowl.Combinegranola,almonds,andflaxseedmealinaseparatesmallbowl.Spoonhalfofyogurtmixtureintobottomof1(10-ounce)glass;topwithhalfofgranolamixtureand1⁄3cupberries.Repeatlayerswithremainingyogurtmixture,granolamixture,andberries.Yield:1serving.
CALORIES321;FAT9.1g(sat1.7g,mono3.3g,poly2.2g);PROTEIN11.2g;CARB52.1g;FIBER9.6g;CHOL13mg;IRON2.8mg;SODIUM123mg;CALC256mg
MorningWheatBerrySaladCookthewheatberriesforthiswhole-grainbreakfastsaladovertheweekendsoyoucanenjoythisdishthroughouttheweekwithoutmuchprepwork.Prep:4minutes•Cook:1hour•Other:8hours
1cupuncookedwheatberries
1cupplainlow-fatyogurt1/4cupmaplesyrup
1cupblueberries
1cupslicedstrawberries1/2cupslicedalmonds,toasted(optional)
1.Placewheatberriesinabowl;coverwithwaterto2inchesaboveberries.Coverandletstand8hours.Drain.
2.Placewheatberriesinamediumsaucepan;coverwithwaterto2inchesaboveberries.Bringtoaboil;reduceheat,andcook,uncovered,1houroruntilwheatberriesaretender.Drain.
3.Combineyogurtandsyrupinalargebowl,stirringwithawhisk.Addwheatberries,blueberries,andstrawberries;tosswell.Sprinklewithalmonds,ifdesired.Yield:6servings(servingsize:3/4cup).
CALORIES188;FAT1.2g(sat0.5g,mono0.1g,poly0.3g);PROTEIN6.2g;CARB40.5g;FIBER5.1g;CHOL3mg;IRON0.3mg;SODIUM31mg;CALC82mg
PeanuttyGranolaBarsLetthepineapplecoolslightlybeforelayeringthistropical-inspiredparfait.Prep:8minutes•Cook:25minutes•Other:1hour
Cookingspray
2cupsold-fashionedrolledoats
1cupunsalted,dry-roastedpeanuts
1cupflakedsweetenedcoconut2/3cuphoney
1/4cupcreamypeanutbutter
3tablespoonscanolaoil
1.Preheatovento325°.
2.Coatan11x7–inchbakingdishwithcookingspray.
3.Combineoats,peanuts,andcoconutona171/2x121/2–inchpan.Bakeat325°for15minutesoruntillightlytoasted.Transferoatmixturetoalargebowl.
4.Combinehoney,peanutbutter,andoilinasmallsaucepan.Bringtoaboilovermediumheat,stirringoccasionally;pouroveroatmixture,stirringtocoat.Pourmixtureintoprepareddish;placeheavy-dutyplasticwraponsurfaceofmixture,andpressfirmlytoaneventhickness.
5.Bakeat325°for10minutesoruntilgoldenbrown.Cool1houroruntilcompletelycool;cutinto16bars.(Mixturewillbecomefirmwhencompletelycool.)Yield:16bars(servingsize:1bar).
CALORIES211;FAT12g(sat3.2g,mono5g,poly2.9g);PROTEIN4.6g;CARB23.6g;FIBER2.2g;CHOL0mg;IRON0.9mg;SODIUM35mg;CALC6mg
PineappleParfaitPrep:4minutes•Cook:3minutes
1teaspoonbutter2/3cupcubedfreshpineapple
1tablespoonbrownsugar
1(6-ounce)cartonvanillafat-freeGreekyogurt
1tablespoonchoppedmacadamianuts,toasted
1tablespoonflakedsweetenedcoconut,toasted
1.Meltbutterinasmallnonstickskilletovermedium-highheat.Addpineappleandbrownsugar;cook2minutesoruntilpineappleisgoldenbrown.
2.Layerhalfofyogurtinasmallglass.Topwithhalfofpineapplemixture.Repeatlayersonce.Sprinklewithnutsandcoconut.Yield:1serving.
CALORIES346;FAT11.8g(sat4.8g,mono6.1g,poly0.3g);PROTEIN17.5g;CARB44.8g;FIBER2.7g;CHOL10mg;IRON0.7mg;SODIUM145mg;CALC33mg
Protein-PackedOatmealPrep:1minute•Cook:5minutes
1/2cupold-fashionedrolledoats
1/2cupwater
1/2cupfat-freemilk
1/8teaspoonsalt
2teaspoonsnatural-stylepeanutbutter
2teaspoonshoney1/4cupslicedbanana
2teaspoonschoppedhoney-roastedpeanuts
1.Combinefirst4ingredientsinamediummicrowave-safebowl.Microwave,uncovered,atMEDIUM5to6minutesoruntilliquidisabsorbed.Stirinpeanutbutterandhoney.Topwithbanana,andsprinklewithpeanuts.Yield:1serving.
CALORIES372;FAT11.4g(sat1.8g,mono5g,poly3.4g);PROTEIN13.5g;CARB56.9g;FIBER6.1g;CHOL2mg;IRON2.2mg;SODIUM406mg;CALC156mg
RaisinBranMuffinsPreparethisbatterahead,andkeepitinyourrefrigeratorforuptothreedays.Addsixminutesofbakingtimeifyou’reputtingcoldbatterintheoven.Prep:7minutes•Cook:17minutes•Other:15minutes
4.5ouncesall-purposeflour(about1cup)
11/2teaspoonsbakingsoda
1/4teaspoonsalt
11/4cupsfat-freemilk
1/2cuphoney
2tablespoonscanolaoil
1largeegg
2cupswheatbranflakescerealwithraisins,crushed1/2cupgoldenraisins(optional)
Cookingspray
1.Preheatovento400°.
2.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,bakingsoda,andsaltinalargebowl,stirringwithawhisk.Combinemilkandnext3ingredientsinamediumbowl,stirringwithawhisk.Stirincereal.Addcerealmixturetoflourmixture;stirjustuntilmoist.Foldinraisins,ifdesired.Letbatterstand15minutes.
3.Spoonbatterinto16muffincupscoatedwithcookingspray.Bakeat400°for17minutesoruntilawoodenpickinsertedincentercomesoutclean.Coolslightlyonawirerack.Servewarm.Yield:16servings(servingsize:1muffin).
CALORIES111;FAT2.4g(sat0.4g,mono1g,poly0.9g);PROTEIN2.6g;CARB21.2g;FIBER1.1g;CHOL14mg;IRON2.2mg;SODIUM204mg;CALC31mg
TropicalMuesliMakethismueslijustbeforebedtime,andthentopitwithfruitonyourwayoutthedoorthenextmorning.Prep:8minutes•Other:8hours
2/3cuplightcoconutmilk
3tablespoonshoney
11/4cupsunsweetenedmuesli
1(6-ounce)containerplainfat-freeyogurt
1cupchoppedfreshpineapple
1cupchoppedpeeledkiwifruit
1cupchoppedbanana
1.Combinefirst4ingredientsinamediumbowl,stirringwellwithaspoon.Coverandchillupto8hours.Stirinfruitjustbeforeserving.Yield:4servings(servingsize:1cup).
CALORIES288;FAT4.6g(sat0.5g,mono2.1g,poly1.4g);PROTEIN8.2g;CARB62.7g;FIBER7.8g;CHOL1mg;IRON1.7mg;SODIUM29mg;CALC103mg
Vanilla-BerrySmoothieUsea6-ouncecontainerofvanillalow-fatyogurtifyouwantasweetersmoothie.Prep:3minutes
1(5.3-ounce)cartonvanillafat-freeGreekyogurt
1cupfrozenmixedberries1/2cupfat-freemilk
2teaspoonshoney
3icecubes
1.Placefirst4ingredientsinablender;processuntilsmooth.Removecentercapfromblenderlid;withblenderon,addicecubes,1atatime,processinguntilsmooth.Yield:1serving.
CALORIES250;FAT0.6g(sat0.1g,mono0.1g,poly0.4g);PROTEIN19.4g;CARB45.9g;FIBER4g;CHOL2mg;IRON0.4mg;SODIUM118mg;CALC174mg
YogurtwithOrange-HoneyFigs
Whenfreshfigsaren’tinseason,stir1/4cupchoppeddriedfigsintotheyogurtwiththeorangemarmalade.Ifyoupreferatangytastetosweetness,useplain2%reduced-fatGreekyogurtinsteadofvanilla.Prep:5minutes
1(6-ounce)containervanillafat-freeGreekyogurt
1tablespoonorangemarmalade
2freshfigs,quartered
2teaspoonschoppedpistachios
2teaspoonsorangeblossomhoney
1.Combineyogurtandorangemarmaladeinasmallbowl.Topwithfigs;sprinklewithpistachios,anddrizzlewithhoney.Yield:1serving.
CALORIES315;FAT2.7g(sat0.3g,mono1.3g,poly0.9g);PROTEIN18g;CARB58.2g;FIBER3.6g;CHOL0mg;IRON0.7mg;SODIUM88mg;CALC49mg
SmokedSalmonBreakfastSandwichesIfyouenjoythetasteofbagelsandlox,thissandwichwillbecomeafavorite.Smokedtroutcanstandinforthesalmon.Prep:5minutes•Cook:2minutes
2tablespoons(1ounce)lighttub-stylecreamcheesewithchivesandonion
2(1.5-ounce)bagelthins,toasted
1(4-ounce)packagecold-smokedsalmonslices,halved1/4smallredonion,cutverticallyintothinslices
1tablespoonchoppedfreshdill
2teaspoonsdrainedcapers1/4teaspoonfreshlygroundblackpepper
1.Spread11/2teaspoonscreamcheeseovercutsideofeachbagelhalf.Layersalmon,onion,dill,andcapersevenlyonbottomsofbagelthins.Sprinkleevenlywithpepper.Coverwithbagelthintops.Yield:2servings(servingsize:1sandwich).
CALORIES201;FAT5.5g(sat1.9g,mono1.8g,poly0.7g);PROTEIN15.6g;CARB25.2g;FIBER4g;CHOL19.9mg;IRON1.9mg;SODIUM802mg;CALC94mg
BreakfastEggSaladSandwichesToshavetime,purchasepreboiledeggs.Youcanmakethiseggsaladinadvancefortheweekahead.Prep:12minutes
6hard-cookedlargeeggs,chopped
6hard-cookedlargeeggwhites,chopped1/4cupcanolamayonnaise
1/2cup(2ounces)shreddedreduced-fatextra-sharpcheddarcheese
6center-cutbaconslices,cookedandcrumbled1/2teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
16(0.7-ounce)sliceswhole-wheatbread
1.Combineallingredientsexceptbread.Spoonmixtureevenlyonto8breadslices.Topwithremainingbreadslices.Yield:8servings(servingsize:1sandwich).
CALORIES238;FAT12.6g(sat3.2g,mono6g,poly2.6g);PROTEIN15.7g;CARB21g;FIBER6g;CHOL152.7mg;IRON5.2mg;SODIUM609mg;CALC154mg
CornmealBiscuitandHamSandwichesBakethesesmallbiscuits,andfreezetheminanairtightcontainer.Eachmorning,pullsomeout,reheat,andaddham.Prep:8minutes•Cook:12minutes•Other:5minutes
8.5ouncesself-risingflour(about2cups)1/2cupyellowcornmeal
5tablespoonschilledunsaltedbutter,cutintosmallpieces3/4cupfat-freebuttermilkCookingspray
6ounceslower-sodiumdeliham
3tablespoonshoney(optional)
1.Preheatovento450°.
2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflourandcornmealinamediumbowl;cutinbutterwithapastryblenderortwoknivesuntilmixtureresemblescoarsemeal.Addbuttermilk,stirringjustuntilmoist.
3.Turndoughoutontoalightlyflouredsurface;kneadlightly5or6times.Rolldoughtoa1/2-inchthickness;cutwitha2-inchbiscuitcutterinto18biscuits.Placeonabakingsheetcoatedwithcookingspray.Coattopsofbiscuitswithcookingspray.
4.Bakeat450°for12minutesoruntilgolden.Coolonpan5minutes.Cutbiscuitsinhalfhorizontally.Topbottomhalvesofbiscuitsevenlywithham,anddrizzleeachwith1/2teaspoonhoney,ifdesired.Topwithbiscuittops.Yield:6servings(servingsize:3biscuits).
CALORIES318;FAT10.5g(sat6.1g,mono2.5g,poly0.5g);PROTEIN11.1g;CARB43.2g;FIBER1.4g;CHOL38mg;IRON2.4mg;SODIUM774mg;CALC139mg
HeartyBreakfastBowlOne-bowlbreakfastsareapopularfreezeritem.Hereisahomemademixtureofhashbrowns,grits,eggs,ham,andcheesethat’ssuretogiveyouenergyforthedayahead.Prep:1minute•Cook:11minutes
11/2teaspoonscanolaoil
1/2cupfrozenSouthern-stylehashbrowns
1/2cupwater
21/2tablespoonsquick-cookinggritsDashofsalt
1largeegg
1largeeggwhite1/8teaspoonfreshlygroundblackpepper
1/4cupchoppedleanham
2tablespoonsshreddedreduced-fatextra-sharpcheddarcheese
1.Heatoilinasmallskilletovermedium-highheat.Addhashbrowns;cook6to8minutesoruntilbrowned.Reduceheattolow.
2.Whilehashbrownscook,combinewater,grits,andsaltina4-cupglassmeasure.MicrowaveatHIGH2to3minutesoruntilthick,stirringafter2minutes.
3.Combineegg,eggwhite,andpepper;stirwellwithawhiskuntilfoamy.Addeggmixtureandhamtopotatoesinpan.Cook3minutesorjustuntileggsareset,stirringoccasionally.Spoongritsintoabowl;topwitheggmixture,andsprinklewithcheese.Yield:1serving.
CALORIES368;FAT15.8g(sat4.4g,mono6.0g,poly4.1g);PROTEIN22g;CARB
33.7g;FIBER1.8g;CHOL234mg;IRON2.2mg;SODIUM664mg;CALC132mg
MexicanEggSandwichesPrep:8minutes•Cook:7minutes
1/4poundMexicanchorizo
4largeeggwhites,lightlybeaten
2largeeggs,lightlybeaten
2tablespoonschoppedfreshcilantro
4whole-wheatEnglishmuffins,splitandtoasted1/4cupsalsaverde
1/4cupquesofresco,crumbled
1.Removecasingfromchorizo.Cookchorizoinalargenonstickskilletovermedium-highheat5minutesoruntilbrowned;stirtocrumble.Drainwell;returnchorizotopan.
2.Combineeggwhites,eggs,andcilantroinamediumbowl,stirringwithawhisk.
3.Addeggmixturetochorizo;cookovermediumheat2minutes.Donotstiruntilmixturebeginstosetonbottom.Drawaheat-resistantspatulathrougheggmixturetoformlargecurds.Donotstirconstantly.Eggmixtureisdonewhenthickened,butstillmoist.
4.SpooneggmixtureevenlyontobottomhalfofeachEnglishmuffin;topeachwith1tablespoonsalsaverdeand1tablespoonquesofresco.Topsand-wicheswithremaining4muffinhalves.Yield:4servings(servingsize:1sandwich).
CALORIES330;FAT15.9g(sat5.7g,mono6.5g,poly1.4g);PROTEIN21.4g;CARB25.8g;FIBER3g;CHOL136mg;IRON2.5mg;SODIUM795mg;CALC122mg
SausageDropSconesPrecookedsausageisatime-saverinthisrecipe;simplychopthesausage,andaddittothedoughalongwiththecheese.Youcanalsouseveggiesausagepatties.Prep:10minutes•Cook:15minutes
3cupslow-fatbakingmix
11/2teaspoonsfreshlygroundblackpepper
2tablespoonschilledbutter,cutintosmallpieces3/4cuplow-fatevaporatedmilk
4fullycookedturkeysausagepatties,chopped1/2cup(2ounces)reduced-fatcheddarcheesewithjalapeñopeppers,shreddedCookingspray
1.Preheatovento425°.
2.Combinebakingmixandpepperinalargebowl.Cutinbutterwithapastryblenderor2knivesuntilmixtureresemblescoarsemeal.Addmilk,sausage,andcheese;stiruntiljustmoist.Dropdoughby1/4cupfulsontoabakingsheetlinedwithparchmentpaper.Coatdoughwithcookingspray.
3.Bakeat425°for15minutesoruntilsconesaregolden.Yield:15servings(servingsize:1scone).
CALORIES135;FAT4.8g(sat1.6g,mono1.9g,poly0.6g);PROTEIN5.5g;CARB18g;FIBER0.7g;CHOL15mg;IRON1mg;SODIUM376mg;CALC186mg
SavoryLoadedOatmealPrep:2minutes•Cook:5minutes
1/2cupold-fashionedrolledoats
1/2cupwater
1/2cupfat-freemilk
1/8teaspoonsalt
2tablespoonsreduced-fatshreddedsharpcheddarcheese
1teaspoonbutter
1center-cutbaconslice,cookedandcrumbled
1tablespoonchoppedgreenonions(optional)
1.Combinefirst4ingredientsinamediummicrowave-safebowl.MicrowaveatMEDIUM5to6minutesoruntilliquidisabsorbed.
2.Addcheese,butter,andbacon,stirringuntilcheeseandbuttermelt.Sprinklewithgreenonions,ifdesired.Yield:1serving.
CALORIES291;FAT11.3g(sat5.5g,mono3.5g,poly1.4g);PROTEIN14.7g;CARB33.6g;FIBER4g;CHOL28mg;IRON1.8mg;SODIUM582mg;CALC256mg
WeekendBreakfasts&Brunches
Cast-IronBreakfastPizzaUseawell-seasonedcast-ironskillet—iteliminatestheneedforextraoiltogreasethepan.Foracrisppizzacrust,heattheskilletonthecooktopbeforetransferringittotheoven.Prep:12minutes•Cook:23minutes
1(16-ounce)packagecommercialpizzadough
1cuppart-skimricottacheese
5lower-sodiumbaconslices,cookedandcrumbled
1cup(4ounces)shreddedpart-skimmozzarellacheese1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
1(6-ounce)packagefreshbabyspinach
1.Preheatovento450°.
2.Rolloutdoughtoa12-inchcircle.Pressdoughintobottomand1inchupsidesofawell-seasoned10-inchcast-ironskillet.Foldedgesunderandcrimp.
3.Spreadricottacheeseinbottomofcrust;topwithbacon,mozzarellacheese,andpepper.Placeskilletoverhighheat;cook3minutes.Transferskillettooven.
4.Bakeat450°for18minutesoruntilcrustislightlybrownedandcheesemelts.
5.Whilepizzacooks,heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addspinach.Cook1minuteoruntilspinachwilts,turningoftenwithtongs.Removespinachfrompan;drainandsqueezeoutexcessliquid.Toppizzawithwiltedspinach.Cutpizzainto8wedges.Yield:8servings(servingsize:1wedge).
CALORIES260;FAT8.2g(sat3.7g,mono1.4g,poly1.1g);PROTEIN13.7g;CARB34.1g;FIBER2g;CHOL22mg;IRON2.6mg;SODIUM562mg;CALC210mg
servewith
BroiledSweetPeachesPrep:3minutes•Cook:8minutes
8peaches,halvedandpitted
2tablespoonsbutter,melted1⁄4cupturbinadosugar
1⁄3cupplainfat-freeGreekyogurt
1.Preheatbroiler.Placearack6inchesfromtheheat.
2.Placepeachhalvesonabakingsheetlinedwithfoil;brushwithbutter,andsprinklewithturbinadosugar.Broil8minutesoruntilsugarmeltsandislightlybrowned.Spoon1teaspoonyogurtovereachpeachhalf.Yield:8servings(servingsize:2peachhalves).CALORIES104;FAT3.3g(sat1.9g,mono0.9g,poly0.2g);PROTEIN2.2g;CARB19.2g;FIBER2.2g;CHOL7.6mg;IRON0.4mg;SODIUM24mg;CALC16mg
BakedEggswithSpinachandGoatCheeseTheselight,airyeggsareidealforbrunch.Servewithslicedtomatoesorfruitsaladandtoast.Prep:20minutes•Cook:10minutes
Cookingspray
4largeeggwhites1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1⁄4cup(2ounces)goatcheese,crumbled
1cupchoppedfreshspinach
4largeeggyolks
2tablespoonscrèmefraîche
1tablespoonchoppedfreshchives
1.Preheatovento350°.
2.Coat4(6-ounce)custardcupswithcookingspray.Placeeggwhites,salt,andpepperinamediumbowl;beatwithamixerathighspeed1minuteoruntilstiffpeaksform.Gentlyfoldincheeseandspinach.Dividemixtureevenlyamongpreparedcustardcups.
3.Makeanindentationinthecenterofeggwhitemixtureineachcustardcup.Place1eggyolkintoeachindentation.Spoon11⁄2teaspoonscrèmefraîcheontopofeacheggyolk.Placecustardcupsonabakingsheet.
4.Bakeat350°for10to12minutesoruntileggwhitemixtureispuffedandpale.(Yolkswillnotbesetincenter.)Sprinklewithchives,andserveimmediately.Yield:4servings.CALORIES140;FAT10.8g(sat5.2g,mono2.6g,poly0.8g);PROTEIN9.3g;CARB1.3g;FIBER0.3g;CHOL225mg;IRON1.4mg;SODIUM280mg;CALC52mg
useextraspinachin
PizzaDopiaza
Go-GetterGreenSmoothie
Turkey-HummusPitas
ButtermilkPancakeswithCaramelizedBananasThecaramelizedbananasarereminiscentofbananasFosterandwouldbegoodservedoverfrozenyogurt.Prep:9minutes•Cook:4minutes
4.5ouncesself-risingflour(about1cup)1⁄8teaspoonbakingsoda
1cupnonfatbuttermilk
2tablespoonscanolaoil
1largeegg
CaramelizedBananas
1.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflourandbakingsodainalargebowl,stirringwithawhisk.Combinebuttermilk,oil,andegginamediumbowl,stirringwithawhisk;addtoflourmixture,stirringuntilsmooth.
2.Pourabout1⁄4cupbatterperpancakeontoahotnonstickgriddle.Cook1minuteoruntiltopsarecoveredwithbubblesandedgeslookcooked.Carefullyturnpancakesover;cook1minuteoruntilbottomsarelightlybrowned.
3.Whilepancakescook,prepareCaramelizedBananas.Servepancakeswithbananas.Yield:4servings(servingsize:2pancakesand1⁄4cupbananas).
CALORIES349;FAT14.5g(sat4.9g,mono5g,poly3.6g);PROTEIN7.6g;CARB49.3g;FIBER2.5g;CHOL69mg;IRON1.9mg;SODIUM518mg;CALC201mg
CaramelizedBananasPrep:1minute•Cook:2minutes
2tablespoonsunsaltedbutter
1⁄4cuplightbrownsugar
1⁄4teaspoongroundcinnamon
2tablespoonsdarkrum(optional)
2firm,ripebananas,sliceddiagonallyinto1⁄2-inchslices(11⁄3cups)
1.Meltbutterina10-inchnonstickskilletovermediumheat.Addsugar,cinnamon,andrum,ifdesired.Addbanana;cook11⁄2minutesoruntilbananaiscaramelized,stirringoccasionally.Yield:4servings(servingsize:1⁄4cup).
CALORIES138;FAT6g(sat3.7g,mono1.5g,poly0.3g);PROTEIN0.7g;CARB22.5g;FIBER1.6g;CHOL15mg;IRON0.2mg;SODIUM4mg;CALC14mg
BlackBeanOmeletThisomeletisstuffedwithsalsa,MontereyJackcheesewithjalapeñopeppers,andblackbeans.ContinuethethemebyservingSouthwestern-stylepotatoesontheside.Prep:7minutes•Cook:6minutes
2largeeggs
4largeeggwhites1⁄8teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray1⁄2cupno-salt-addedblackbeans,rinsedanddrained
1⁄4cup(1ounce)preshreddedMontereyJackcheesewithjalapeñopeppers
2tablespoonsslicedgreenonions
Tomato-AvocadoSalsa
1.Combinefirst4ingredientsinamediumbowl;stirwithawhiskuntilblended.
2.Heatan8-inchpanovermediumheat.Coatpanwithcookingspray.Addeggmixture,andcook3minutesoruntilset(donotstir).Sprinklewithbeans,cheese,andgreenonions.Loosenomeletwithaspatula;foldinhalf.Cook1to2minutesoruntilcheesemelts.Slideomeletontoaplate.Cutinhalf.TopeachhalfwithTomato-AvocadoSalsa.Yield:2servings(servingsize:1⁄2omeletand1⁄4cupsalsa).
CALORIES252;FAT12.9g(sat4.6g,mono5.3g,poly1.2g);PROTEIN20.7g;CARB14.2g;FIBER4.9g;CHOL227mg;IRON2.2mg;SODIUM571mg;CALC149mg
Tomato-AvocadoSalsa
Prep:3minutes
1⁄4cupchoppedtomato
1⁄4cupchoppedpeeledavocado
1tablespoonfreshlemonjuice1⁄8teaspoonsalt
1⁄8teaspoongroundcumin
1.Combineallingredientsinasmallbowl.Yield:2servings(servingsize:1⁄4cup).
CALORIES37;FAT2.8g(sat0.4g,mono1.8g,poly0.4g);PROTEIN0.6g;CARB3.2g;FIBER1.6g;CHOL0mg;IRON0.2mg;SODIUM150mg;CALC6mg
BreakfastBakersPrep:5minutes•Cook:10minutes
4(8-ounce)ready-to-microwavebakingpotatoes
4largeeggs,lightlybeaten1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
2teaspoonsbutter
4tablespoons1⁄3-less-fattub-stylechiveandonioncreamcheese
1⁄2cup(2ounces)preshreddedreduced-fatsharpcheddarcheese
2center-cutbaconslices,cookedandcrumbled
1.Microwavepotatoesaccordingtolabeldirections.
2.Whilepotatoescook,combineeggs,salt,andpepperinamediumbowl,stirringwithawhisk.Meltbutterinalargenonstickskilletovermedium-highheat.Poureggmixtureintopan.Cook4minutesoruntilsoft-scrambled,stirringfrequently.Removefromheat.
3.Cutpotatoesinhalf.Scoopoutpulp,leavinga1⁄8-inchshell.Placepulpinabowl;addcreamcheese,andmashwithapotatomasheruntilcreamcheesemelts.Spoonpotatomixtureevenlyintopotatoshells.Topevenlywithscrambledeggs;sprinkleevenlywithcheddarcheeseandbacon.Yield:4servings(servingsize:1stuffedpotato,2tablespoonscheddarcheese,and2teaspoonsbacon).CALORIES337;FAT13g(sat6.6g,mono4.2g,poly1.1g);PROTEIN15.8g;CARB39.6g;FIBER2.7g;CHOL237mg;IRON1.6mg;SODIUM488mg;CALC158mg
useextraingredientsin
PotatoesCurriedPaneerandSpinach-StuffedPotatoes
CheddarCheeseSavoryLoadedOatmeal
BaconArugula-OrangeSaladwithFig-BaconDressing
CapreseEggsBenedictPestoHollandaisereplacesthebasilthat’sinatraditionalCapresesalad.Youwillhaveextrahollandaisesauceleftover;spoonitovergrilledfish.Prep:8minutes•Cook:5minutes
Cookingspray
4largeeggs
2Englishmuffins,splitandtoasted
4(1⁄4-inch-thick)slicestomato
4(1-ounce)slicesfreshmozzarellacheese1⁄4cupPestoHollandaise
4largefreshbasilleaves(optional)
1.Coat4(6-ounce)custardcupswithcookingspray.Break1eggintoeachcup.Pierceyolkofeacheggoncewithawoodenpick.MicrowaveatMEDIUM1minuteand15secondsortodesireddoneness.
2.Place1muffinhalf,cutsideup,oneachof4plates.Topeachwith1tomatoslice,1mozzarellaslice,1egg,and1tablespoonPestoHollandaise.Topeachwith1basilleaf,ifdesired.Yield:4servings.CALORIES248;FAT17.6g(sat6.2g,mono4.3g,poly1.9g);PROTEIN13.6g;CARB9.8g;FIBER1.3g;CHOL238mg;IRON1.4mg;SODIUM188mg;CALC91mg
PestoHollandaisePrep:2minutes•Cook:45seconds
1⁄3cupnonfatbuttermilk
1⁄3cupcanolamayonnaise
1tablespoonfreshlemonjuice
2tablespoonsrefrigeratedpesto
1teaspoonbutter
1.Combinefirst4ingredientsina1-cupglassmeasure,stirringwithawhiskuntilblended.MicrowaveatMEDIUM45secondsoruntilwarm.Addbutter,stirringuntilmelted.Keepwarm.Yield:14servings(servingsize:1tablespoon).CALORIES54;FAT5.5g(sat0.7g,mono2.4g,poly1.2g);PROTEIN0.5g;CARB0.6g;FIBER0.1g;CHOL3mg;IRON0.1mg;SODIUM65mg;CALC13mg
CheeseBlintzesMaketheMixedBerryToppingwhilethefilledcrepesbakeintheoven;youdon’thavetothawtheberriesfirst,soyoucanmakethesaucequicklywithanyberriesyouhaveonhand,straightfromthefreezer.Prep:5minutes•Cook:6minutes1⁄4cup(2ounces)1⁄3-less-fatcreamcheese,softened
1⁄4cuppart-skimricottacheese
1tablespoonbrownsugar
2(1⁄2-ounce)commercialcrepes
Cookingspray
MixedBerryTopping
1.Preheatovento450°.
2.Placefirst3ingredientsinafoodprocessor;processuntilsmooth.Spoon1⁄4cupcheesemixturedowncenterofeachcrepe;foldsidesandendsoverfilling.Placecrepes,seamsidesdown,inan11x7–inchglassorceramicbakingdishcoatedwithcookingspray.Coatcrepeswithcookingspray.Bakeat450°for5minutesoruntillightlybrowned.
3.Whileblintzesbake,prepareMixedBerryTopping.Spoontoppingevenlyoverblintzes.Yield:2servings(servingsize:1blintzand6tablespoonstopping).CALORIES217;FAT9.7g(sat5.6g,mono2.6g,poly0.6g);PROTEIN7.1g;CARB27.4g;FIBER2.1g;CHOL35mg;IRON0.4mg;SODIUM202mg;CALC121mg
MixedBerryToppingPrep:2minutes•Cook:2minutes
1cupfrozenmixedberries
2teaspoonshoney1⁄2teaspoongratedlemonrind
2teaspoonschoppedfreshmint
1.Combinefirst3ingredientsinsmallsaucepan.Cook,stirringconstantly,overmedium-highheat2minutesoruntilthoroughlyheated.Removefromheat.Stirinmint.Yield:2servings(servingsize:6tablespoons).CALORIES52;FAT0.3g(sat0g,mono0g,poly0g);PROTEIN0.6g;CARB14.3g;FIBER2.1g;CHOL0mg;IRON0.2mg;SODIUM0mg;CALC12mg
Cinnamon-Apple–StuffedFrenchToastThebutterandbrownsugarcookwiththeapplestocreateadelicioussyrupfordrizzlingovertheFrenchtoast.Prep:7minutes•Cook:8minutes
Cinnamon-AppleFilling
4(1-ounce)slicesdiagonallycutFrenchbread(about1inchthick)1⁄2cupfat-freemilk
1teaspoonvanillaextract
1largeegg
Cookingspray
1tablespoonpowderedsugar(optional)
1.PrepareCinnamon-AppleFilling.
2.Cutahorizontalslitthroughthesideofeachbreadslicetoformapocket.Stuff3tablespoonsCinnamon-AppleFillingintoeachpocket.
3.Placemilk,vanilla,andegginashallowdish;stirwithawhiskuntilblended.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.
4.Dipeachsideofstuffedbreadineggmixturetocoat.Addstuffedbreadtopan;cook2minutesoneachsideoruntilgoldenbrown.Sprinklewithpowderedsugar,ifdesired;topevenlywithremainingfilling.Yield:4servings(servingsize:1toastsliceand5tablespoonsapplefilling).CALORIES230;FAT7.9g(sat4.2g,mono2.2g,poly0.7g);PROTEIN6.2g;CARB34.6g;FIBER2.2g;CHOL69mg;IRON1.4mg;SODIUM259mg;CALC73mg
Cinnamon-AppleFillingPrep:2minutes•Cook:4minutes
2tablespoonsbutter
2cupschoppedunpeeledGalaapple(about1large)1⁄4cupbrownsugar
1⁄2teaspoongroundcinnamon
1.Meltbutterinalargenonstickskilletovermedium-highheat.Addremainingingredients;sauté3minutesoruntilapplesaregolden.Yield:4servings(servingsize:5tablespoons).CALORIES115;FAT5.9g(sat3.7g,mono1.5g,poly0.2g);PROTEIN0.2g;CARB16.9g;FIBER1.5g;CHOL15mg;IRON0.2mg;SODIUM44mg;CALC16mg
Cornmeal-YogurtWafflesUseyourfavoritewaffletoppings;thesearedressedupwithblueberries,maplesyrup,andpowderedsugar.Prep:14minutes•Cook:21minutes
4.5ouncesself-risingflour(about1cup)3⁄4cupyellowcornmeal
4largeeggs
1cupwater
1(5.3-ounce)containervanillaorganicGreekyogurt
2tablespoonsunsaltedbutter,melted1⁄4cuppowderedsugar(optional)
6tablespoonsmaplesyrup(optional)
2cupsblueberries(optional)
1.Preheatawaffleiron.
2.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflourandcornmealinalargemixingbowl,stirringwithawhisk.
3.Separateeggs.Placeeggwhitesinalargebowl.Combine1eggyolk,1cupwater,yogurt,andbutterinamediumbowl,stirringwellwithawhisk.(Discardorreserveremainingeggyolksforanotheruse.)Addyogurtmixturetoflourmixture,stirringuntilsmooth.
4.Beateggwhiteswithamixerathighspeeduntilstiffpeaksform.Gentlyfoldone-quarterofeggwhitesintocornmealmixture;foldinremainingeggwhites.
5.Spoonabout1⁄3cupbatterper4-inchwaffleontohotwaffleiron,spreadingbattertoedges.Cook4to5minutesoruntilsteamingstops;repeatprocedurewithremain-ing
batter.Sift1teaspoonpowderedsugarovereachwaffle,ifdesired;topwith1tablespoonmaplesyrupandabout1⁄3cupblueberries,ifdesired.Serveimmediately.Yield:6servings(servingsize:2waffles).CALORIES346;FAT7.4g(sat3.5g,mono2.3g,poly0.9g);PROTEIN10.4g;CARB58.6g;FIBER2.3g;CHOL134.2mg;IRON2.2mg;SODIUM395mg;CALC124mg
useextrablueberriesin
Blueberry-YogurtParfait
GrilledPeachandGranolaSalad
MorningWheatBerrySalad
MediterraneanHashBrownCakesPreparetheOlive-TomatoToppingwhilethehashbrowncakescook,soyouarereadytotopthecakesrightwhentheycomeoutoftheskillet.Prep:9minutes•Cook:5minutes
1largeegg
1largeeggwhite
2cupsfrozenhashbrowns,thawed1⁄4cupchoppedredbellpepper
1tablespoonchoppedfreshparsley1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
Olive-TomatoTopping
1.Placeeggandeggwhiteinalargebowl;beatwithawhiskuntilfoamy.Stirinhashbrownsandnext4ingredients.
2.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Pour1⁄3cuppotatomixtureperpotatocakeontohotpan;cook2minutesoneachsideoruntilbrowned.ServewithOlive-TomatoTopping.Yield:2servings(servingsize:2cakesand1⁄4cuptopping).
CALORIES183;FAT9.1g(sat2.9g,mono4.9g,poly0.9g);PROTEIN9.8g;CARB17.8g;FIBER2.8g;CHOL109mg;IRON2.5mg;SODIUM543mg;CALC54mg
Olive-TomatoToppingPrep:4minutes
1⁄4cupchoppedseededtomato
2tablespoonscrumbledgoatcheese
2tablespoonscommercialolivetapenade
1tablespoonchoppedfreshparsley
1.Combineallingredientsinasmallbowl.Yield:2servings(servingsize:1⁄4cup).
CALORIES69;FAT6.2g(sat2g,mono3.7g,poly0.5g);PROTEIN2.6g;CARB2.1g;FIBER1.3g;CHOL3mg;IRON1mg;SODIUM178mg;CALC35mg
“Sausage”GravyonGrilledToastSlabsChoppedmeatlesssausage-stylepattiesarealower-fatalternativeinthistraditionallyrichbreakfastfavorite.Thegravyisalsotastyspoonedintoabakedpotatoforthesameflavorashashbrowns.Prep:11minutes•Cook:12minutes
4frozenhotandspicymeatlesssausagepatties
2tablespoonsall-purposeflour1⁄4teaspoonsalt
1⁄8teaspoonfreshlygroundblackpepper
11⁄2cups1%low-fatmilk
8teaspoonsbutter,softened
4(1-ounce)diagonallycutFrenchbreadslices
1.Microwavesausagepattiesaccordingtopackagedirections;chop.
2.Combineflour,salt,andpepperinamediumsaucepan;graduallyaddmilk,stirringwithawhiskuntilsmooth.Bringtoaboilovermedium-highheat,stirringoccasionally.Stirinsausage.Cover,reduceheat,andsimmer2minutesoruntilthick,stirringoccasionally.
3.Whilegravycooks,spread1teaspoonbutterovereachsideofbreadslices.Heatalargenonstickskilletovermedium-highheat.Addbreadslices;cook2minutesoneachsideoruntilgoldenbrown.Spoongravyovertoastslices.Serveimmediately.Yield:4servings(servingsize:1toastsliceandabout1⁄2cupgravy).
CALORIES273;FAT12.1g(sat5.6g,mono2.9g,poly2.1g);PROTEIN14.9g;CARB26.6g;FIBER1.8g;CHOL25mg;IRON2.7mg;SODIUM654mg;CALC125mg
TropicalWafflesCoconutmilkandbananareplacethemilkandsugarnormallyfoundinwafflebatter,givingthesewafflestheflavorofthetropics.Prep:4minutes•Cook:6minutesperbatch
4.5ouncesself-risingflour(about1cup)
1cuplightcoconutmilk1⁄3cupmashedripebanana
1largeegg
Pineapple-OrangeSyrup
1.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Placeflourinalargebowl.
2.Combinecoconutmilk,banana,andegginamediumbowl,stirringwithawhiskuntilblended.Addtoflour,stirringuntilsmooth.
3.PreheatanonstickBelgianwaffleiron.
4.Spoonabout1⁄2cupbatterper4-inchwaffleontohotwaffleiron,spreadingbattertoedges.Cook5to6minutesoruntilsteamingstops.SpoonPineapple-OrangeSyrupoverwaffles.Yield:4servings(servingsize:1waffleandabout3tablespoonssyrup).CALORIES252;FAT6.2g(sat2.3g,mono3g,poly0.4g);PROTEIN5.5g;CARB44.4g;FIBER2g;CHOL53mg;IRON1.9mg;SODIUM436mg;CALC118mg
Pineapple-OrangeSyrupPrep:2minutes•Cook:30seconds
1⁄4cuppineapplepreserves
1⁄4cupfreshorangejuice
2tablespoonschoppedmacadamianuts
2tablespoonsflakedsweetenedcoconut
1.Combinepreservesandjuiceina1-cupglassmeasure.MicrowaveatHIGH30secondsoruntilpreservesmelt.Stirinmacadamianutsandcoconut.Yield:4servings(servingsize:about3tablespoons).CALORIES99;FAT4g(sat1.2g,mono2.5g,poly0.1g);PROTEIN0.5g;CARB16.5g;FIBER0.6g;CHOL0mg;IRON0.2mg;SODIUM19mg;CALC5mg
FriedEggsoverPancettaGritsFontinaandpancettaformadynamicduointhisbreakfastdish,butinapinch,cheddarandbaconarefinesubstitutes.Fortheberries,weusedacomboofraspberries,blueberries,andstrawberries;usewhateverfresh,ripeberriesyouhaveavailable.Prep:1minute•Cook:14minutes
11⁄2cupswater
1⁄2cuphalf-and-half
1⁄4teaspoonsalt
1⁄2cupquick-cookinggrits
1⁄3cup(11⁄4ounces)shreddedfontinacheese
1ouncethinlyslicedpancetta
4largeeggs
Freshlygroundblackpepper(optional)
Choppedfreshchives(optional)
1.Bringfirst3ingredientstoaboilinamediumsaucepan.Graduallyaddgrits,stirringconstantlywithawhisk.Reduceheattomedium-low;coverandcook4minutesoruntilthick,stirringoccasionally.Removefromheat;stirincheese.
2.Whilegritscook,heatalargenonstickskilletovermedium-highheat;addpancetta.Cook4minutesoruntillightlybrowned,stirringoccasionally;drainonpapertowels.Reduceheattolow.Crackeggsintopan;coverandcook2to5minutesoruntilwhitesareset.Removefromheat.
3.Crumblepancetta;stirintogrits.Spoongritsevenlyinto4servingbowls.Topeachservingwith1egg,sprinklewithfreshlygroundpepperandchives,ifdesired.Yield:4
servings(servingsize:about1⁄2cupgritsand1egg).
CALORIES243;FAT13.7g(sat6.5g,mono4.7g,poly1.4g);PROTEIN12.2g;CARB17.3g;FIBER0.3g;CHOL238mg;IRON1.7mg;SODIUM416mg;CALC108mg
servewith
MixedBerryCupPrep:12minutes
2cupsmixedfreshberries1⁄4cupcoarselychoppedMeyerlemonsections(2lemons)
2tablespoonschoppedfreshmint
2tablespoonshoney
1.Combineallingredientsinasmallbowl,tossinggently.Yield:4servings(servingsize:1⁄2cup).
CALORIES74;FAT0.4g(sat0g,mono0g,poly0.2g);PROTEIN0.9g;CARB19.2g;FIBER4.4g;CHOL0mg;IRON0.4mg;SODIUM1mg;CALC26.5mg
FrittatawithMascarponeandProsciuttoWhiletheonionsautés,preparethefrittataingredients.You’llhavetimetotossthesaladtoppingasthefrittatacooks.Prep:4minutes•Cook:10minutes
Cookingspray1⁄2cupchoppedonion
8largeeggs1⁄8teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
2ouncesthinlyslicedprosciutto,chopped
8teaspoonsmascarponecheese
Arugula-TomatoTopping
1.Preheatbroiler.
2.Heata10-inchoven-proofskilletovermediumheat.Coatpanwithcookingspray.Addonion;sauté3minutesoruntilonionistender.
3.Combineeggs,salt,andpepperinamediumbowl;stirwithawhiskuntilfoamy.Stirinprosciutto.Poureggmixtureoveronioninpan.Dollop1teaspoonmascarponeovereggmixtureateachof8equalintervalsaroundedgeofeggs.(Eachof8wedges,whencut,willcontainasmalldollop.)Cook3minutesoruntilalmostset,gentlyliftingedgesoffrittatawithaspatulaandtiltingpansouncookedportionflowsunderneath.
4.Broilfrittata2minutesoruntilcompletelysetincenter.
5.Whilefrittatacooks,prepareArugula-TomatoTopping.Spoontoppingoverfrittata,andcutinto8wedgesjustbeforeserving.Yield:8servings(servingsize:1wedgefrittataandabout1⁄3cuptopping).
CALORIES147;FAT11.3g(sat4.3g,mono2.7g,poly0.8g);PROTEIN9.4g;CARB2.6g;FIBER0.5g;CHOL229mg;IRON1.1mg;SODIUM340mg;CALC54mg
Arugula-TomatoToppingPrep:2minutes
2cupsarugula
1cupgrapetomatoes,halved
2teaspoonsoliveoil1⁄8teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1.Combineallingredientsinamediumbowl,tossinggently.Serveimmediately.Yield:8servings(servingsize:about1⁄3cup).
CALORIES15;FAT1.2g(sat0.2g,mono0.8g,poly0.1g);PROTEIN0.3g;CARB1g;FIBER0.4g;CHOL0mg;IRON0.1mg;SODIUM39mg;CALC11mg
SausageBreakfastBraidPeachesorcubedwatermelonsubnicelyforthenectarinesinthesidesalad.Prep:6minutes•Cook:19minutes•Other:5minutes
1(13.8-ounce)canrefrigeratedpizzacrustdough
Cookingspray
4ounceslightsmokedsausage,chopped
3largeeggs,lightlybeaten1⁄4teaspoonfreshlygroundblackpepper
3⁄4cup(3ounces)shreddedreduced-fatextra-sharpcheddarcheese
1largeeggwhite,lightlybeaten
1.Preheatovento425°.
2.Unrolldoughontoabakingsheetcoatedwithcookingspray;patdoughintoa15x10–inchrectangle.
3.Heatalargeskilletovermediumheat.Coatpanwithcookingspray.Addsausage;cook2minutesoruntillightlybrowned,stirringoccasionally.Stirineggsandpepper;cook1minuteoruntilset,stirringoccasionally.Removefromheat.
4.Sprinkle1⁄2cupcheeselengthwisedowncenterofdough,leavinga2-inchborderoneachside.Spooneggmixtureevenlyovercheese,andsprinklewith1⁄4cupcheese.
5.Make2-inch-longdiagonalcutsabout1inchapartonbothsidesofdoughtowithin1⁄2inchoffillingusingasharpknifeorkitchenshears.Arrangedoughstripsoverfilling,alternatingstripsdiagonallyoverfilling.Pressendsundertoseal.Brushwitheggwhite.Bakeat425°for15minutesoruntilgoldenbrown.Letstand5minutes.Cutcrosswiseintoslices.Yield:8servings(servingsize:1slice).CALORIES212;FAT7.8g(sat3.4g,mono2.3g,poly1g);PROTEIN11.5g;CARB24g;FIBER0.8g;CHOL95mg;
IRON1.9mg;SODIUM602mg;CALC87mg
servewith
HeirloomTomatoandNectarineSaladPrep:6minutes
2largeheirloomtomatoes,eachcutinto8slices
2tablespoonsfreshlemonjuice
4teaspoonsextra-virginoliveoil
2teaspoonshoney
2ripenectarines,coarselychopped1⁄4cupverticallyslicedsweetonion
1tablespoonchoppedfreshmint
1.Arrangetomatoslicesonaservingplatter.Combinelemonjuice,oil,andhoneyinamediumbowl;addnectarinesandonion,tossingwell.Spoonnectarinemixtureovertomatoes;drizzlewithanyremainingjuices.Sprinklewithfreshmint.Yield:8servings(servingsize:2tomatoslicesand1⁄4cupnectarinemixture).
CALORIES53;FAT2.6g(sat0.3g,mono1.8g,poly0.2g);PROTEIN0.6g;CARB7.6g;FIBER0.8g;CHOL0mg;IRON0.2mg;SODIUM2mg;CALC8mg
SausageHashBrownswithEggsSuretobecomeafamilyfavorite,thesehashbrownsaredeliciouswitheggs,butyoucanalsosubstitutecheddarcheese.Prep:2minutes•Cook:12minutes
4ouncesreduced-fatporksausage
2teaspoonsoliveoil
1(20-ounce)packagerefrigerateddicedpotatoeswithonions
1cuprefrigeratedprechoppedtricolorbellpeppermix
2teaspoonschoppedfreshthyme1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
4largeeggs
Freshlygroundblackpepper(optional)
1.Cooksausageinasmallnonstickskilletovermedium-highheat4to5minutesoruntillightlybrowned,stirringtocrumble.Removesausagefrompan.
2.Whilesausagecooks,heatalargenonstickskilletovermediumheat.Addoiltopan;swirltocoat.Addpotatoesandbellpeppermix,spreadingintoasinglelayer.Cook7minutesoruntilvegetablesarelightlybrowned,stirringoccasionally.Stirinsausage,thyme,salt,andpepper.
3.Crackeggsintopotatomixture,spacinganevendistanceapartnearedgeofpan.Coverandcookovermediumheat3minutesoruntileggwhitesarefirmandyolksbarelymovewhenpanistouched.Sprinklewithadditionalpepper,ifdesired.Yield:4servings(servingsize:1eggand1⁄4ofpotatomixture).
CALORIES300;FAT12.5g(sat3.7g,mono5.8g,poly1.6g);PROTEIN14.7g;CARB32.4g;FIBER3.9g;CHOL231mg;IRON2.2mg;SODIUM673mg;CALC32mg
servewith
LemonBalm–CitrusSaladPrep:15minutes
2naveloranges
1redgrapefruit1⁄2cupseedlessredgrapes,halved
2tablespoonschoppedfreshlemonbalmormint
2tablespoonsagavenectar
1.Peelandsectionorangesandgrapefruitoverabowl;squeezemembranestoextractjuice.Addgrapes,lemonbalm,andagavenectar;tosswell.Chilluntilreadytoserve.Yield:4servings(servingsize:about1⁄2cup).
CALORIES101;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN1.1g;CARB26.3g;FIBER2.6g;CHOL0mg;IRON0.3mg;SODIUM2mg;CALC41mg
SausageandSweetPotatoHashUsetheshredderbladeonyourfoodprocessortoquicklygratethesweetpotatoes.Prep:2minutes•Cook:13minutes
8ouncesreduced-fatporksausage
1poundsweetpotatoes
2teaspoonscanolaoil3⁄4cupprechoppedonion
11⁄4cupsslicedcreminimushrooms
1teaspoonchoppedfreshthyme1⁄2teaspoonfreshlygroundblackpepper
1⁄2cupwater
1⁄2cup(2ounces)preshreddedfreshParmesancheese
1.Cooksausageinasmallnonstickskilletovermedium-highheat5minutesoruntilbrowned;stirtocrumble.Removefromskilletandkeepwarm.
2.Whilesausagecooks,peelsweetpotatoes.Placepotatoesinafoodprocessor;usingcoarse-shreddingdisc,shredtomeasure4cups.
3.Heatalargenonstickskilletovermedium-highheat;addoil.Cooksweetpotato,onion,andnext3ingredientsinhotoil7minutes,stirringfrequentlyandadding1⁄2cupwater,1tablespoonatatime,asnecessarytopreventsticking.Addsausage;cook,stirringconstantly,1minute.Removefromheat;sprinklewithcheese.Serveimmediately.Yield:6servings(servingsize:1cup).CALORIES234;FAT11.3g(sat4.6g,mono1.7g,poly0.8g);PROTEIN12.1g;CARB21.5g;FIBER3.2g;CHOL33mg;IRON1.4mg;SODIUM451mg;CALC154mg
useextraingredientsin
PorkSausageSausageHashBrownswithEggs
CreminiMushroomsBalsamicVegetablePitaPizzas
ThymeCrostiniwithSun-DriedTomato–OliveTapenade
PortableLunches
ThaiPorkRoll-UpsLookforricepaperatAsianmarketsorintheAsianingredientssectionofthesupermarket.Ifyoucan’tfindit,substitutetwowhole-graintortillas.Prep:10minutes•Cook:4minutes
Cookingspray
1(4-ounce)bonelesscenter-cutloinporkchop,cutinto8thinstrips1/2cupshreddednapa(Chinese)cabbage
1/2cupmatchstick-cutcarrots
2tablespoonsspicypeanutsauce
4(8-inch)roundsheetsricepaper
2tablespoonsfreshcilantroleaves
2tablespoonslightlysaltedpeanuts
1.Heatasmallnonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;sauté3minutesoruntillightlybrowned.Removefrompan.
2.Combinecabbage,carrots,andpeanutsauceinamediumbowl.
3.Pourhotwatertoadepthof1inchintoalargeshallowdish.Place1ricepapersheetinhotwater;letstand30secondsoruntilsoftened.Removericepaperfromwater;placeonworksurface.Arrange2piecesporkonone-halfofricepapersheet;topwithone-fourthofcabbagemixture,11⁄2teaspoonscilantro,and11⁄2teaspoonspeanuts.Foldsidesoverfillingandrollup.Placerollinanairtightcontainer.Repeatprocedurewithremainingricepapersheets,pork,cabbagemixture,cilantro,andpeanuts,placingrollsinasinglelayerincontainer.Coverandstoreinrefrigeratoruntilreadytoserve.Yield:2servings(serving
size:2roll-ups).CALORIES241;FAT9.4g(sat1.9g,mono4g,poly2.2g);PROTEIN16.5g;CARB22.3g;FIBER1.7g;CHOL33mg;IRON0.7mg;SODIUM339mg;CALC30mg
Wraptherollsindividuallyindamppapertowelstokeepthemmoist.
BlackBeanSoupMakethissoupthenightbefore,andpackitinamicrowaveablecontainertoheatupatwork.Prep:5minutes•Cook:10minutes
2(15-ounce)canslower-sodiumblackbeans,rinsedanddrained
11/2cupsorganicvegetablebroth
1/2cupfreshsalsa
1tablespoonfreshlimejuice
1teaspoonchoppedchipotlechile,cannedinadobosauce1/2teaspoongroundcumin
2tablespoonschoppedfreshcilantro1/3cupquesofresco,crumbled
4limewedges
1.Placebeansinamediumsaucepan.Mashbeansslightlywithapotatomasher.Stirinbrothandnext4ingredients.Bringtoaboil;reduceheat,andsimmer,uncovered,5minutesoruntilthoroughlyheated.Removefromheat;stirincilantro.Ladlesoupintobowls;sprinkleevenlywithcheese.Servewithlimewedges.Yield:4servings(servingsize:1cupsoup,about1tablespooncheese,and1limewedge).CALORIES167;FAT2.4g(sat1.1g,mono0.6g,poly0.8g);PROTEIN10.4g;CARB29.8g;FIBER7g;CHOL7mg;IRON3.3mg;SODIUM492mg;CALC143mg
Carrythecheeseandlimewedgesinasmallseparatecontainer.Topyour
soupafterit’sheated.
CurriedLentilandRiceSaladThelongerthissaladsits,thelongertheflavorshavetodevelopandthericehastosoakupthedressing.Thelentilsarearefrigerateditemlocatedintheproducesectionofmostsupermarkets.Prep:5minutes•Cook:5minutes
1(8.5-ounce)packagemicrowaveableprecookedbasmatirice
1(17.63-ounce)packagedriedpetitegreenlentils1/2cupgoldenraisins
1/2cupthinlyslicedredonion
1/4cuppinenuts,toasted
2tablespoonsroasted-garlicricevinegar
1tablespooncurrypowder1/8teaspoonsalt
2tablespoonsextra-virginoliveoil
1.Microwavericeaccordingtopackagedirections;placeinalargebowl.Addlentilsandnext3ingredients;tossgently.
2.Combinevinegar,currypowder,andsaltinasmallbowl.Slowlyaddoil,stirringwithawhisk.
3.Pourdressingoverricemixture;tossgently.Serveimmediatelyorcoverandrefrigerate2hours.Yield:6servings(servingsize:1cup).CALORIES484;FAT10.6g(sat1.4g,mono5.7g,poly3.2g);PROTEIN22.2g;CARB78.9g;FIBER15.2g;CHOL0mg;IRON6.6mg;SODIUM150mg;CALC59mg
DeviledEggSaladwithPickledJalapeñosIfyou’dlikelessheat,omittheSriracha.You’llstillgetabitofdevilishkickfromthemustardandjalapeñopeppers.Prep:8minutes
1/4cupcanolamayonnaise
2tablespoonsfinelychoppedpickledjalapeñopepperrings
1tablespoonCreolemustard
1teaspoonSriracha(hotchilesauce)1/4teaspoonfreshlygroundblackpepper
4hard-cookedlargeeggs,peeled
4Bostonlettuceleaves
2tablespoonschoppedgreenoniontops
1.Combinefirst5ingredientsinamediumbowl.
2.Sliceeggsinhalflengthwise;removeyolk.Finelychopeggwhite;pressyolkthroughasieveusingthebackofaspoon.Gentlyfoldeggintomayonnaisemixture.Topeachlettuceleafwithabout1⁄4cupeggsaladand11⁄2teaspoonsgreenoniontops.Yield:2servings(servingsize:2filledlettuceleaves).CALORIES259;FAT19.7g(sat3.3g,mono9.1g,poly4.4g);PROTEIN12.9g;CARB3.9g;FIBER0.7g;CHOL424mg;IRON1.6mg;SODIUM601mg;CALC60mg
saladtoopen-facedsandwich:
Prepareeggsaladasabove.Topeachof2slicescountrybreadwithalettuceleaf;topeachlettuceleafwith1⁄4cup
eggsaladand11⁄2teaspoonsgreenoniontops.Yield:2open-facedsandwiches.
CALORIES250;FAT18.3g(sat3.1g,mono8.2,poly5.1g);PROTEIN13g;CARB3.1g;FIBER0.9g;CHOL372mg;IRON2.2mg;SODIUM746mg;CALC73mg
Feta-ChickpeaSaladFreshherbsandlemonbrightencannedchickpeas,aperfectprotein-packedbaseforameatlesslunch.Thissaladisequallydeliciouschilledoratroomtemperature.Prep:7minutes
1/2cupchoppedsun-driedtomatoes,packedwithoutoil
11/2tablespoonschoppedfreshbasil
11/2tablespoonschoppedfreshparsley
2(16-ounce)canschickpeas(garbanzobeans),rinsedanddrained
2ouncesfetacheese,crumbled(1⁄2cup)
1smallshallot,minced
2tablespoonsfreshlemonjuice
11/2tablespoonsextra-virginoliveoil
1/4teaspoonfreshlygroundblackpepper
1.Combinefirst6ingredientsinamediumbowl.Combinelemonjuice,oil,andpepperinasmallbowl;pouroverchickpeamixture,tossingtocoat.Serveimmediatelyorrefrigerateuntilreadytoserve.Yield:4servings(servingsize:1cup).CALORIES278;FAT10g(sat2.6g,mono5g,poly1.4g);PROTEIN11.2g;CARB38.6g;FIBER7.5g;CHOL10.4mg;IRON3mg;SODIUM559mg;CALC99mg
useextraingredientsin
Sun-DriedTomatoesArugula,WhiteBean,andSun-DriedTomatoCreamQuesadillas
FetaCheeseMediterraneanCouscousSalad
ShallotsBeefTenderloinwithPepperyFig-PortSauce
LeekandPotatoSoupForthebestresults,usejustthewhiteportionofleeks;ithasthemildestflavor.Avoidslicingtoofarintothegreenpart,whichcanmakethesoupbitter.Prep:6minutes•Cook:26minutes
2leeks
1(24-ounce)packagerefrigeratedcountry-stylemashedpotatoes
2center-cutbaconslices
1cupfat-free,lower-sodiumchickenbroth,divided1/4teaspoonsalt
2cups2%low-fatmilk1/4teaspoonfreshlygroundblackpepper
1.Removeroots,outerleaves,andtopsfromleeks,leavingonlywhitepartofleeks.Cutwhitepartofleeksinhalflengthwise.Cutcrosswiseinto1⁄2-inch-thickslicestomeasure1cup.Rinsewithcoldwater;drain.
2.Microwavepotatoesaccordingtopackagedirections.
3.Whilepotatoesheat,cookbaconinalargesaucepanovermediumheatuntilcrisp.Removebaconfrompan;crumble.Addleektodrippingsinpan;sauté3minutes,adding2tablespoonsbrothtopreventsticking.Sauté4minutesoruntiltender.
4.Stirinremainingbroth,scrapingpantoloosenbrownedbits.Stirinpotatoesandsalt.Graduallyaddmilk,stirringuntilsmooth.Cook,uncovered,overmediumheat10minutesoruntilthoroughlyheated,stirringoccasionally.Stirinpepper.Ladlesoupinto4bowls;sprinklewithcrumbledbacon.Yield:4servings(servingsize:11⁄2cupssoupand1tablespoonbacon).
CALORIES242;FAT6.3g(sat3.4g,mono1.7g,poly0.4g);PROTEIN9.2g;CARB37.2g;FIBER3.6g;CHOL20.4mg;IRON1.5mg;SODIUM554mg;CALC173mg
servewith
MixedGreenswithHazelnut-HerbVinaigrettePrep:9minutes•Cook:5minutes
1(5-ounce)packagemixedsaladgreens3/4cupgrapetomatoes,halved
1/2cupdrainedcannedquarteredartichokehearts
1/4cuptornfreshmintleaves(optional)
2tablespoonswhitebalsamicvinegar
1tablespoontoastedhazelnutoil
1teaspoonDijonmustard
1teaspoonhoney1/8teaspoonsalt
1/8teaspoonfreshlygroundblackpepper
2tablespoonschoppedhazelnuts,toasted
1.Combinefirst3ingredientsandmint,ifdesired,inalargebowl.Combinebalsamicvinegarandnext5ingredientsinasmallbowl,stirringwithawhisk.
2.Drizzlegreensmixturewithdressing,andsprinklewithtoastednuts.Yield:4servings(servingsize:11⁄2cups).
CALORIES87;FAT5.7g(sat0.4g,mono4.4g,poly0.8g);PROTEIN1.9g;CARB8g;FIBER1.5g;CHOL0mg;IRON0.9mg;SODIUM182mg;CALC9mg
LentilSaladThissaladgetsbetterasitmarinates,solunchwillbetwiceasgoodthesecondday.Purchaseromaineheartsandprecrumbledcheesetoreducethepreptime.Prep:9minutes
1(17.63-ounce)packagesteamedready-to-eatlentils
1(9.5-ounce)jarpimientosdelpiquillopeppers,drainedandchopped1/3cuplightbalsamicandbasilvinaigrette
1/4cupslicedgreenonions
2tablespoonschoppedfreshparsley1/4teaspoonfreshlygroundblackpepper
1smallgarlicclove,minced
4romainelettuceleaves1/4cup(1ounce)crumbledgoatcheese
1.Combinelentils,peppers,andnext5ingredientsinamediumbowl;tossgentlytocoat.Serveatroomtemperatureorcoverandchill.Serveonlettuce-linedplates;sprinklewithcheese.Yield:4servings(servingsize:1lettuceleaf,1cuplentilmixture,and1tablespooncheese).CALORIES228;FAT5.6g(sat1.4g,mono1.4g,poly2g);PROTEIN12.9g;CARB32g;FIBER10.6g;CHOL3mg;IRON4.6mg;SODIUM636mg;CALC48mg
Tokeepthelettuceleavescrisp,wraptheminplasticwrapandpackagethem
separatelyfromthelentilsalad.
useextraromainein
BlackandBlueSalad
Cranberry-OrangeTurkeySaladSandwiches
SteakTacoSaladwithBlackBean–CornRelish
MediterraneanCouscousSaladPerfectforapicnicorlunchatyourdesk,thisflavorfulsaladneedsnothingmorethanafewcrunchycrackersonthesideandapieceoffruit.Prep:4minutes•Cook:3minutes•Other:5minutes
1cupuncookedwhole-wheatcouscous
1(6-ounce)jarquarteredmarinatedartichokehearts,undrained
1cupcoarselychoppedfreshbabyspinach1/4cupprechoppedgreenonions
3tablespoonsslicedkalamataolives1/2teaspoonfreshlygroundblackpepper
3/4cup(3ounces)crumbledfetacheesewithbasilandsun-driedtomatoes,divided
4lemonwedges
1.Preparecouscousaccordingtopackagedirections,omittingsaltandfat.
2.Drainartichokes,reservingmarinade.Coarselychopartichokes.Combinechoppedartichokesandreservedmarinadeinamediumbowl.Addhotcouscous,spinach,andnext3ingredients,tossinggentlytoslightlywiltspinach.Add1⁄2cupcheese;tosswell.Sprinkleservingswithremainingfetacheese,andgarnishwithlemonwedges.Yield:4servings(servingsize:about11⁄4cupssalad,about1tablespooncheese,and1lemonwedge).CALORIES228;FAT7.9g(sat2.2g,mono3.7g,poly0.8g);PROTEIN9.4g;CARB35.3g;FIBER7.1g;CHOL12.5mg;IRON1.5mg;SODIUM390mg;CALC78mg
useextraspinachin
Turkey-HummusPitas
BakedEggswithSpinachandGoatCheese
Go-GetterGreenSmoothie
Peanut-SesameNoodlesWhilethenoodlescook,makethesauceandputtheveggiesinabowl.Oncethenoodlesaredone,tosseverythingtogether,andyou’rereadytoservelunch.Thisdishistypicallyservedchilled,butit’sjustastastyatroomtemperature.Youcansubstitutespaghettiorlinguineforthesobanoodles.Prep:4minutes•Cook:13minutes
1/4pounddriedsobanoodles
Peanut-SesameSauce1/3cupjulienne-cutpicklingcucumber
1/4cupmatchstick-cutcarrots
2tablespoonspreslicedgreenonions
1teaspoonsesameseeds(optional)
1.Cooksobanoodlesaccordingtopackagedirections.
2.Whilenoodlescook,preparePeanut-SesameSauce.
3.Drainnoodles,andrinseundercold,runningwater.Drain.Combinenoodles,cucumber,carrots,andgreenonionsinamediumbowl.DrizzlewithPeanut-SesameSauce;tossgentlytocoat.Serveatroomtemperature,orcoverandchill.Garnishwithsesameseeds,ifdesired.Yield:2servings(servingsize:11⁄4cups).
CALORIES306;FAT9.6g(sat1.5g,mono4.2g,poly3.5g);PROTEIN8.8g;CARB48.3g;FIBER4.1g;CHOL0mg;IRON1.6mg;SODIUM339mg;CALC27mg
Peanut-SesameSaucePrep:3minutes
1tablespooncreamypeanutbutter
1tablespoonlower-sodiumsoysauce
2teaspoonsdarksesameoil
2teaspoonsseasonedricevinegar1/8teaspooncrushedredpepper
1/2smallgarlicclove,minced
1.Combineallingredientsinasmallbowl,stirringwithawhiskuntilsmooth.Yield:2servings(servingsize:about11⁄2tablespoons).
CALORIES98;FAT8.6g(sat1.5g,mono3.7g,poly3g);PROTEIN2.6g;CARB3.4g;FIBER0.5g;CHOL0mg;IRON0.2mg;SODIUM331mg;CALC6mg
SixBeanSaladHere’stheperfectmeatlessmain-dishsalad;it’ssimple,quick,andnutritious,thankstoavacuum-packedmedleyofbeans.Addchoppedcookedchickenforaheartiersalad,ifyoulike.Prep:7minutes
2tablespoonsextra-virginoliveoil
2tablespoonsfreshlemonjuice1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1(12.3-ounce)packagesixbeanmedley1/2cuprefrigeratedprechoppedcelery,onion,andbellpeppermix
2tablespoonsfinelychoppedfreshparsley
2teaspoonsfinelychoppedfreshrosemary
3tablespoonscrumbledgoatcheesewithherbs
1.Combinefirst4ingredientsinamediumbowl,stirringwithawhisk.Addbeanmedleyandnext3ingredients,tossingtocoat.Topservingsevenlywithcheese.Yield:3servings(servingsize:3⁄4cupsaladand1tablespooncheese).
CALORIES275;FAT14.3g(sat4g,mono8.1g,poly1.3g);PROTEIN10.5g;CARB32.4g;FIBER6.4g;CHOL7mg;IRON2.5mg;SODIUM388mg;CALC45mg
useextrafreshparsleyin
MediterraneanHashBrownCakeswithOlive-TomatoTopping
Lemon-ArtichokeSpreadwithSpicyPitaCrisps
GrilledSpicedLambChopswithChickpeaRelish
WhiteBean–TomatoSoupAsprinkleofcrispbaconbitsoffersthecrowningtouchtothissoup.However,youcanomitthebaconandsautétheonioninoliveoilforameatlessmain-dishsoup.Prep:2minutes•Cook:13minutes
4lower-sodiumbaconslices,eachcutinto4pieces
1cupchoppedonion
2cupslower-sodiumvegetablejuice1/4teaspoonfreshlygroundblackpepper
1(14-ounce)candicedtomatoeswithbasil,garlic,andoregano,undrained
2(15-ounce)cansno-salt-addedcannellinibeans,rinsed,drained,anddivided
1.Cookbaconinalargesaucepanovermediumheatuntilcrisp.Removebaconfrompan,reserving1tablespoondrippingsinpan;crumblebaconandsetaside.Addoniontodrippingsinpan;sauté3minutesoruntillightlybrowned.Addvegetablejuice,pepper,tomatoes,and1canofbeans.Bringtoasimmer;cook5minutesoruntilthoroughlyheated,stirringoccasionally.
2.Placehalfoftomatomixtureinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth;pourintoabowl.Repeatprocedurewithremaininghalfoftomatomixture.Stirremainingcanofbeansintopuréedsoup.Ladlesoupintobowls;topwithcrumbledbacon.Yield:4servings(servingsize:11⁄2cupssoupand2teaspoonsbacon).CALORIES226;FAT4.1g(sat1.5g,mono1.4g,poly0.8g);PROTEIN11.6g;CARB35.3g;FIBER8g;CHOL5mg;IRON3.2mg;SODIUM610mg;CALC79mg
servewith
GoatCheeseToastPrep:5minutes•Cook:1minute
1/4cup(2ounces)goatcheese
2teaspoonsbutter,softened
4(1-ounce)slicesdiagonallycutFrenchbreadbaguette1/4teaspoonfreshlygroundblackpepper
2tablespoonschoppedfreshbasil
1.Preheatbroiler.
2.Combinecheeseandbutterinasmallbowl,stirringuntilsmooth.Spreadcheesemixtureevenlyoverbreadslices.Placebreadslicesonabakingsheet.
3.Broil1minuteorjustuntilbubbly.Sprinkletoastwithpepperandbasil.Serveimmediately.Yield:4servings(servingsize:1slice).CALORIES138;FAT5.4g(sat3.4g,mono1.3g,poly0.4g);PROTEIN6g;CARB16.3g;FIBER0.7g;CHOL11.6mg;IRON1.4mg;SODIUM215mg;CALC36mg
AsianFreshTunaSaladAlongsidethissalad,fillyourlunchboxwithricecrackers,freshfruit,andsparklingwaterforatrulyenjoyablemeal.Forthebestflavor,packtheradishesseparatelyandservethemontheside.Prep:5minutes•Cook:6minutes
1poundtunasteak(1inchthick)
Cookingspray1/4cuplightsesame-gingerdressing
1tablespoonfreshlimejuice
2teaspoonswasabipaste1/4teaspoonfreshlygroundblackpepper
1/8teaspoonsalt
3/4cuprefrigeratedshellededamame(greensoybeans)
1/3cupfinelychoppedredonion
3radishes,sliced
12ricecrackers
3limewedges
1.Heatamediumwell-seasonedcast-ironskilletovermedium-highheatuntilveryhot.Coattunawithcookingspray.Addtunatopan.Cook2minutesoneachsideortodesireddegreeofdoneness.
2.Whiletunacooks,combinedressing,limejuice,andwasabipasteinalargebowl,stirringwithawhisk.Breaktunaintochunksinabowl;sprinklewithpepperandsalt.
3.Addtuna,edamame,andoniontodressinginbowl;tossgentlytocoat.Serve
immediately,orcoverandchill.Servewithradishes,ricecrackers,andlimewedges.Yield:3servings(servingsize:11⁄3cupssalad,1slicedradish,4ricecrackers,and1limewedge).CALORIES250;FAT3.6g(sat0.4g,mono1g,poly1.1g);PROTEIN30.2g;CARB20.7g;FIBER3.4g;CHOL51mg;IRON1.5mg;SODIUM394mg;CALC43mg
saladtosandwich:
Spoonthetunamixtureintoalettuce-linedpitahalfjustbeforeservingtopreventsoggybread.
CALORIES388;FAT11g(sat2.1g,mono3.2,poly3.2g);PROTEIN41.7g;CARB27g;FIBER3.9g;CHOL57.5mg;IRON3.7mg;SODIUM603mg;CALC60mg
BarbecueChickenBanhMiHere,banhmi,thepopularVietnamesestreetfood,becomesaflavor-packedlunch.Prep:5minutes•Cook:5minutes
1/2cupricevinegar
1tablespoonsugar1/8teaspoonkoshersalt
11/2cupsthinlyslicedEnglishcucumber(about1medium)
1(8.5-ounce)softFrenchbreadbaguette
2cupsshreddedskinless,bonelessrotisseriechicken1/3cupAsianbarbecuesauce
1/4cupjalapeñopepperslices(about2peppers)
16freshcilantroleaves
1.Preheatovento400°.
2.Combinefirst3ingredientsinamediumbowl,stirringtodissolve.Addcucumber;tossgently.
3.Placebaguettedirectlyonovenrack.Bakeat400°for5minutesoruntilcrusty.Cut1inchoffeachendofbaguette,reservingendsforanotheruse.Cutbaguetteinhalflengthwise.Hollowouttopandbottomhalvesofbread,leavinga1⁄2-inch-thickshell;reservetornbreadforanotheruse.Brushtophalfofbreadwith2tablespoonsvinegarmixture.Topbottomhalfofbreadwithcucumberslices.
4.Combinechickenandbarbecuesauce;spreadchickenmixtureovercucumberslicesonbottomhalfofbread.Topwithjalapeñoslices,cilantroleaves,andtophalfofbread.Cut
sandwichcrosswiseinto4pieces.Yield:4servings(servingsize:1piece).CALORIES341;FAT5.9g(sat1.5g,mono2.5g,poly0.9g);PROTEIN24.9g;CARB48.1g;FIBER1.4g;CHOL68mg;IRON3.1mg;SODIUM870mg;CALC38mg
ChickenTortillaSoupChickencookedathomeisahealthier,lower-sodiumoptionoverrotisseriechicken.Thissoupputsleftovercookedchickentogooduse.Prep:3minutes•Cook:10minutes
1teaspoonoliveoil1/2cupchoppedonion
1garlicclove,minced
1cupfat-free,lower-sodiumchickenbroth
1cupwater
2cupsshreddedcookedchicken
2tablespoonsfreshlimejuice1/4teaspoonchipotlechilepowder
1(10-ounce)candicedtomatoesandgreenchiles,undrained1/4cuptortillastrips
1.Heatoilinmediumsaucepanovermedium-highheat.Addonionandgarlic;sauté3minutesoruntiltender.Addbrothandnext5ingredients.Bringtoaboil;reduceheat,andsimmer,uncovered,5minutes.Ladlesoupinto3bowls,andsprinklewithtortillastrips.Yield:3servings(servingsize:about11⁄3cupssoupandabout1tablespoontortillastrips).
CALORIES280;FAT8.4g(sat1.4g,mono3.6g,poly2.3g);PROTEIN31.4g;CARB17.7g;FIBER2.3g;CHOL79.3mg;IRON1.5mg;SODIUM665mg;CALC44mg
Packthesoupinanairtightcontainer.Keepthetortillastripsinaseparate
container,andtopyoursoupafterit’sheated.
Chickpea,Fennel,andOliveChickenSaladThisMediterranean-inspiredsaladshowcasesfreshfennel,olives,andprotein-packedchickpeastossedwithasimplevinaigretteoflemonjuiceandoliveoil.Prep:15minutes
1tablespoonlemonjuice
1tablespoonoliveoil1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
21/4cupsfinelychoppedfennelbulb(1medium)
11/2cupschoppedrotisseriechickenbreast
1/2cupchoppedradishes(6radishes)
1/3cupchoppedpittedkalamataolives
1/4cupchoppedfreshparsley
2naveloranges,peeledandchopped
1(16-ounce)canchickpeas(garbanzobeans),rinsedanddrained
1.Combinefirst4ingredientsinamediumbowl,stirringwithawhisk.Addfennelandremainingingredients;tosswell.Yield:5servings(servingsize:about11⁄3cups).
CALORIES194;FAT7.6g(sat1g,mono4.6g,poly0.8g);PROTEIN15.2g;CARB18g;FIBER4.7g;CHOL35mg;IRON1.5mg;SODIUM576mg;CALC69mg
useextraingredientsin
RadishesAsianFreshTunaSalad
KalamataOlivesGoatCheese–StuffedPiquilloPeppers
NavelOrangesLadyfingerswithMascarponeCreamandFreshOrangeSauce
Cranberry-OrangeTurkeySaladSandwichesLeftoverturkeygetsamakeoverwithgratedorangerind,cranberries,almonds,andginger.Prep:7minutes•Cook:5minutes
1/2cupplainfat-freeGreekyogurt
1teaspoongratedorangerind
1teaspoongratedpeeledfreshginger1/2teaspoonsalt
2cupschoppedcookedturkeybreast1/3cupdriedcranberries
1/4cupslicedalmonds,toasted
8(1-ounce)slices100%whole-wheatbread
4romainelettuceleaves
1.Combinefirst4ingredientsinamediumbowl.Addturkey,cranberries,andalmonds,tossingtocoat.
2.Topeachof4breadsliceswith1lettuceleafand1⁄2cupturkeysalad.Coverwithremainingbreadslices.Cutsandwichesinhalfdiagonally.Yield:4servings(servingsize:1sandwich).CALORIES320;FAT5.4g(sat0.8g,mono2.8g,poly1.2g);PROTEIN32.8g;CARB35.4g;FIBER5.7g;CHOL59mg;IRON3mg;SODIUM608mg;CALC114mg
sandwichtosalad:
Preparetheturkeysaladthroughstep1.Increaseromainelettuceleavesto8,andarrange2lettuceleavesoneachoffourplates.Topeachplatewith1⁄2cupturkeysalad.Yield:4salads.
CALORIES331;FAT5.5g(sat0.4g,mono2.4g,poly1.8g);PROTEIN33.2g;CARB37.7g;FIBER5.5g;CHOL64.1mg;IRON3mg;SODIUM619mg;CALC169mg
CreamyChickenNoodleSoupAbitofflourmixedwithbrothreplacescreamtogivethiscomfortingsoupitsluscioustexture.Prep:4minutes•Cook:24minutes
1tablespoonoliveoil1/2cupchoppedcarrot
1(8-ounce)containerrefrigeratedprechoppedcelery,onion,andbellpeppermix
2tablespoonsall-purposeflour
1(32-ounce)cartonfat-free,lower-sodiumchickenbroth,divided
1cupwater
2cupspulledskinless,bonelessrotisseriechickenbreast
2cupsuncookedwhole-grainextra-widenoodles1/2teaspoonfreshlygroundblackpepper
Choppedfreshparsley(optional)
1.HeatoilinaDutchovenovermedium-highheat.Addcarrotandcelerymix;cook8minutes,stirringfrequently,untiltender.
2.Whilevegetablescook,combineflourand3tablespoonsbrothinasmallbowl,stirringwithawhiskuntilsmooth.
3.Addremainingbroth,water,andchickentovegetables.Bringtoaboil;addnoodles,andboil7minutesoruntilnoodlesaretender.
4.Stirflourmixturewithawhiskuntilsmooth;addtosoup.Cook,stirringconstantly,3minutesoruntilsoupisslightlythickened.Stirinpepper.Garnishwithchoppedfreshparsley,ifdesired.Yield:6servings(servingsize:1cup).CALORIES163;FAT4.2g(sat0.7g,mono2.4g,poly0.6g);PROTEIN18.2g;CARB14.5g;FIBER2.3g;CHOL42mg;IRON0.9mg;SODIUM619mg;CALC25mg
Lemon-DillChickenSaladServethissaladasasandwichorontopofmixedgreensforagreatlunch.Prep:15minutes
2lemons1/2cupcanolamayonnaise
1tablespoonchoppedfreshdillorfreshtarragon1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
3cupsfinelychoppedcookedchickenbreast1/2cupchoppedcelery
1/2cupfinelychoppedonion
2tablespoonssliveredalmonds,toasted
1.Grate2teaspoonsrindandsqueeze3tablespoonsjuicefromlemons.Combinerind,juice,mayonnaise,andnext3ingredientsinalargebowl.Addchickenandremainingingredients;tossgently.Coverandchilluntilreadytoserve.Yield:7servings(servingsize:1⁄2cup).
CALORIES232;FAT15.7g(sat1.8g,mono8.2g,poly4.1g);PROTEIN19.2g;CARB2.4g;FIBER0.6g;CHOL57mg;IRON0.8mg;SODIUM249mg;CALC21mg
saladtosandwich:
Preparethechickensaladasinstructed.Splitonewhole-wheatsandwichthin.Topthebottomhalfofthesandwichthinwith1⁄2cupofchickensalad(coverandchillremainingchickensaladforlateruse).Coverwithtopofsandwichthin.Yield:1sandwich.
CALORIES332;FAT16.7g(sat1.3g,mono9.3g,poly4.7g);PROTEIN24.2g;CARB23.3g;FIBER5.6g;CHOL56.7mg;IRON1.8mg;SODIUM468mg;CALC61mg
Turkey,Apricot,andPistachioSaladSmokedturkey,sweetdriedapricots,andmeatypistachiosprovidethebackbonetothislightyetfillingsalad.Freshthyme,citrus,andnaturallysweetricevinegarmarrybeautifullyasalightvinaigrettetoaddsubtleflavorwithoutoverpoweringthestaringredients.Prep:9minutes
Lemon-ThymeVinaigrette
1(5-ounce)packagegourmetsaladgreens(7cups)
11/2cupscoarselychoppeddelismokedturkeybreast(8ounces)
1/3cupchoppeddriedapricots
1/4cupchoppedpistachios
1.PrepareLemon-ThymeVinaigrette.
2.Placegreensandremaining3ingredientsinalargebowl;drizzlewithvinaigrette,andtosswell.Yield:4servings(servingsize:2cups).CALORIES242;FAT13.4g(sat1.9g,mono6.9g,poly3.9g);PROTEIN19.1g;CARB12.7g;FIBER2.5g;CHOL43mg;IRON2mg;SODIUM595mg;CALC30mg
Lemon-ThymeVinaigrettePrep:4minutes
3tablespoonsricevinegar
2tablespoonscanolaoil
1tablespoonfreshlemonjuice
1teaspoonhoney1/2teaspoonDijonmustard
1/2teaspoonchoppedfreshthyme
1/4teaspoonfreshlygroundblackpepper
1.Combineallingredients,stirringwithawhisk.Yield:4servings(servingsize:4teaspoons).CALORIES70;FAT7g(sat0.5g,mono4.4g,poly2g);PROTEIN0.1g;CARB2.1g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM16mg;CALC2mg
Turkey-HummusPitasExtrahummuscanbecomeanafternoonsnackwithwhole-wheatcrackers,carrotsticks,orotherfreshvegetables.Storethehummusintherefrigeratorinanairtightcontainerforuptoaweek.Prep:12minutes
1/2cupHerbedHummus
2(6-inch)whole-wheatpitas,cutinhalf
8ouncesthinlysliceddeli,lower-sodiumturkeybreast
4(1⁄4-inch-thick)slicestomato,halved
1/4cupcrumbledfetacheese
1cupbaggedbabyspinachleaves(optional)
1.PrepareHerbedHummus.
2.Spread2tablespoonsHerbedHummusineachpitahalf.Filleachpitawith2ouncesturkey,1tomatoslice,1tablespoonafetacheese,and1⁄4cupspinach,ifdesired.Yield:4servings(servingsize:1pitahalf).CALORIES220;FAT6.8g(sat2.1g,mono3g,poly1.1g);PROTEIN17.7g;CARB21.9g;FIBER3.4g;CHOL29mg;IRON1.8mg;SODIUM668mg;CALC64mg
HerbedHummusPrep:7minutes
1garlicclove,peeled
1(16-ounce)canchickpeas(garbanzobeans),rinsedanddrained
2tablespoonsoliveoil
2tablespoonsfreshlemonjuice
2tablespoonswater
2tablespoonsfreshflat-leafparsleyleaves
2teaspoonstahini(roastedsesameseedpaste)1/4teaspoonsmokedpaprika
1.Dropgarlicthroughfoodchutewithfoodprocessoron;processuntilminced.Addchickpeasandremainingingredients;processuntilsmooth,scrapingsidesofbowlonce.Yield:10servings(servingsize:2tablespoons).CALORIES65;FAT3.6g(sat0.5g,mono2.3g,poly0.7g);PROTEIN1.6g;CARB7.1g;FIBER1.4g;CHOL0mg;IRON0.5mg;SODIUM86mg;CALC12mg
Arugula-OrangeSaladwithFig-BaconDressingSweetfigpreserves,saltybacon,andpepperyarugulaareadelicioustriothatgivesthissaladplentyofflavor.Prep:13minutes•Cook:30seconds
Fig-BaconDressing
1(5-ounce)packageprewashedarugula
1(15-ounce)cancannellinibeans,rinsedanddrained
1cupnavelorangeslices,peeledandquartered(2oranges)1/3cup(1.3ounces)crumbledgoatcheese
1/2teaspoonfreshlygroundblackpepper
1.PrepareFig-BaconDressing.
2.PlaceFig-BaconDressing,arugula,beans,andorangeinalargebowl;tosswell.
3.Dividesaladevenlyamong4saladplates.Sprinklesaladsevenlywithgoatcheeseandpepper.Yield:4servings(servingsize:2cupssalad,about4teaspoonscheese,anddashofpepper).CALORIES238;FAT8.9g(sat3.9g,mono3.8g,poly0.7g);PROTEIN10.9g;CARB29.8g;FIBER5.5g;CHOL12.3mg;IRON2.1mg;SODIUM318mg;CALC152mg
Fig-BaconDressingPrep:3minutes•Cook:30seconds
3tablespoonsfigpreserves1/4cupcidervinegar
1tablespoonoliveoil
1/2teaspoongratedorangerind
2center-cutbaconslices,cookedandcrumbled
1.Spoonfigpreservesintoalargemicrowave-safebowl.CoverandmicrowaveatHIGH30secondsoruntilpreservesmelt.Addvinegar,oliveoil,rind,andbacon;stirwithawhiskuntilblended.Yield:4servings(servingsize:2tablespoons).CALORIES77;FAT4g(sat0.7g,mono2.5g,poly0.4g);PROTEIN1g;CARB8.5g;FIBER0g;CHOL2.5mg;IRON0.1mg;SODIUM44mg;CALC2mg
PacktheorangeslicesandtheFig-BaconDressingseparatelyfromtherest
ofthesalad;theacidintheorangesandthedressingwillwiltthearugula.
ArugulaSaladwithBeetsandPancettaCrispsThebesttimetomakethissaladiswhenthere’saleftoverendofFrenchbreadhangingaroundonthecounter.Oncethebreadisdryandhard,it’stheperfectadditiontothissalad.Prep:5minutes•Cook:5minutes
8verythinslicespancetta(11⁄2ounces)
4cupsarugula
11/2cups(1-inch)cubesday-oldFrenchbread,toasted
1/4cupchoppedpitteddates
3tablespoonsprechoppedgreenonions
3tablespoonslightbalsamicvinaigrette
1(8-ounce)packagesteamedpeeledready-to-eatbabyredbeets,quartered
1cup(4ounces)crumbledgoatcheese
1.Cookpancettainalargenonstickskilletovermediumheat5minutesoruntilcrisp,turningoccasionally.Removepancettafromskillet;drainonpapertowels.
2.Combinearugulaandnext3ingredientsinalargebowl.Drizzlewithvinaigrette;tossgentlytocoat.Dividegreensmixtureevenlyamong4bowls.Topsaladsevenlywithbeetsandpancetta;sprinkleevenlywithcheese.Yield:4servings(servingsize:11⁄4cupsgreensmixture,about7beetwedges,2pancettaslices,andabout1ouncecheese).CALORIES220;FAT10g(sat5.4g,mono2.8g,poly0.8g);PROTEIN10.8g;CARB24.4g;FIBER2.7g;CHOL20.6mg;IRON2.2mg;SODIUM567mg;CALC96mg
Ifyou’repackingthissaladtotravel,storethebread,dressing,pancetta,and
cheeseseparatelytopreservethecrisptextureofthearugulaandpancettaandthecolorofthecheese.Tossthesaladinyourcontainerjustbeforeyouplantohavelunch.
AvocadoBLTAcreamy,healthfulavocadospreadreplacesthetraditionalmayonnaiseinthissandwichloadedwithbacon,gourmetgreens,andjuicy,ripetomatoes.Prep:9minutes•Cook:5minutes
1/2cupCreamyAvocadoSpread
8(1-ounce)slicesthin-sliced15-grainbread,toasted
2cupsgourmetsaladgreens
4(1⁄4-inch-thick)slicestomato
8center-cutbaconslices,cooked
1.Spread2tablespoonsCreamyAvocadoSpreadover4breadslices.Topeachofthe4breadsliceswith1⁄2cupgreens,1tomatoslice,and2baconslices.Topwithremainingbreadslices.Yield:4servings(servingsize:1sandwich).CALORIES272;FAT12.7g(sat2.7g,mono6.7g,poly1.9g);PROTEIN12.1g;CARB31.5g;FIBER8.5g;CHOL15mg;IRON1.7mg;SODIUM680mg;CALC45mg
CreamyAvocadoSpreadPrep:4minutes
1peeledripeavocado,coarselymashed
1tablespoonfreshlemonjuice
1garlicclove,minced1/4teaspoonsalt
1/8teaspoongroundredpepper
1.Combineallingredientsinasmallbowl,stirringwithaforkuntilblended.Yield:4servings(servingsize:2tablespoons).CALORIES59;FAT5.3g(sat0.7g,mono3.3g,poly0.6g);PROTEIN0.7g;CARB3.5g;FIBER2.4g;CHOL0mg;
IRON0.2mg;SODIUM150mg;CALC6mg
BrunswickStewDuringthesummermonths,usefreshlimabeansandcornforarealtreat.Addadditionalwaterorbrothiftheconsistencybecomestoothick.Prep:3minutes•Cook:12minutes
1cuppulledsmokedpork
1cuppulledskinlesssmokedchicken
1cupfat-free,lower-sodiumchickenbroth
1(14.5-ounce)canfire-roasteddicedtomatoes,undrained1/2cupfrozenbabylimabeans
1/2cupfrozenwhole-kernelcorn
1/4cupCarolinasweetbarbecuesauce
1/4teaspoonfreshlygroundblackpepper
1.CombineallingredientsinaDutchoven.Bringtoboil.Cover,reduceheat,andsimmer12minutesoruntilvegetablesaretender.Yield:4servings(servingsize:11⁄4cups).
CALORIES293;FAT11.4g(sat4.1g,mono4.6g,poly1.7g);PROTEIN28.1g;CARB18.3g;FIBER2.4g;CHOL76mg;IRON2.4mg;SODIUM569mg;CALC42mg
Prosciutto-FigSaladSubstitutedriedCalimyrnafigswhenfreshfigsarenolongerinseason.Prep:10minutes
1/4cupsherryvinegar
2tablespoonsoliveoil1/4teaspoonfreshlygroundblackpepper
2(6-ounce)packagesfreshbabyspinach1/4cupchoppedwalnuts,toasted
8freshfigs,quartered
3ouncesthinlyslicedprosciutto,torn1/4cup(1ounce)crumbledGorgonzolacheese
1.Combinefirst3ingredientsinalargebowl,stirringwithawhisk.Addspinachandnext3ingredients;tossgentlytocoat.Dividespinachmixtureevenlyamong4bowls.Sprinkleeachservingwithcheese.Yield:4servings(servingsize:about21⁄2cupsspinachmixtureand1tablespooncheese).CALORIES292;FAT16.1g(sat3.7g,mono7.2g,poly4.6g);PROTEIN11.5g;CARB30.3g;FIBER7.7g;CHOL18mg;IRON3.6mg;SODIUM611mg;CALC140mg
useextraingredientsin
BabySpinachCast-IronBreakfastPizza
FigsYogurtwithOrange-HoneyFigs
ProsciuttoFrittatawithMascarponeandProsciutto
AtHomeLunches
MangoChickenSaladThistropicalchickensaladderivesitsflavorfrommangochutney,freshcilantro,andlimejuice.Greekyogurt,whichimpartsarichcreaminess,replacestheusualmayonnaiseandsourcream.TryMangoChickenSaladasafillingforsandwiches;seeoursuggestionbelow.Prep:8minutes
1⁄2cupplain2%reduced-fatGreekyogurt
1⁄4cupchoppedredonion
1⁄4cupmangochutney
3tablespoonschoppedfreshcilantro
1tablespoonfreshlimejuice
2cupsshreddedrotisseriechickenbreast
1(6.5-ounce)packagesweetbutter-blendsaladgreens1⁄4cupchoppeddry-roastedcashews,salted
1.Combinefirst5ingredientsinamediumbowl.Addchicken,andtosswell.
2.Place11⁄4cupssaladgreensoneachof4saladplates.Topeachservingwithabout1⁄2cupchickenmixtureand1tablespoonchoppedcashews.Yield:4servings(servingsize:1salad).CALORIES244;FAT7g(sat1.8g,mono3.3g,poly1g);PROTEIN25.1g;CARB21.2g;FIBER1.1g;CHOL65mg;IRON0.9mg;SODIUM430mg;CALC35mg
saladtosandwich:
PrepareMangoChickenSaladthroughstep1above.Placeabout1⁄2cupchickenmixtureonbottomhalfofeachof4(1.5-ounce)whole-grainwhitesandwichthins.Topeachwith1tablespoonchoppeddry-roastedcashewsand3⁄4cupsaladgreens.Coverwithsandwichthintops.Yield:4servings(servingsize:1sandwich).
CALORIES343;FAT8g(sat2g,mono3.7g,poly1.2g);PROTEIN29g;CARB42.9g;FIBER6.1g;CHOL65mg;IRON2mg;SODIUM657mg;CALC83mg
CurriedPaneerandSpinach–StuffedPotatoesQuesoblanco,aMexicancheesemadealmostexactlythesamewayaspaneer,hasaverysimilarflavor.Itisavailableinmostlargesupermarkets.Prep:2minutes•Cook:12minutes
2microwave-readybakingpotatoes
Cookingspray
1teaspoonoliveoil1⁄2cupprechoppedonion
1cupchoppedtomato
1teaspoonredcurrypowder
1teaspoongroundfreshgingerpaste1⁄4teaspoonsalt
1cupchoppedbaggedbabyspinachleaves
1cup(4ounces)dicedpaneerorquesoblanco1⁄4teaspoongarammasala
1tablespoonchoppedfreshcilantro(optional)
1.Microwavepotatoesaccordingtopackagedirectionsforcooking2potatoesatonetime.
2.Whilepotatoescook,heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addoiltopan;swirltocoat.Addonion;sautéonioninhotoil2minutes.Addtomato,redcurrypowder,ginger,andsalt;cook2minutes,stirringoccasionally.Removefromheat.Addspinach;stirringuntilspinachwilts.Stirincheeseandgarammasala.
3.Unwrappotatoes.Cutaslitdowntopofeachpotato;pushendstowardcentertoopen
potatoes.Spoonabout3⁄4cuptomatomixtureintocenterofeachpotato.Garnishwithcilantro,ifdesired.Yield:2servings(servingsize:1stuffedpotato).CALORIES293;FAT7.9g(sat3.4g,mono3.4g,poly0.6g);PROTEIN11.5g;CARB46.1g;FIBER5g;CHOL18mg;IRON1.8mg;SODIUM399mg;CALC202mg
useextraingredientsin
TomatoTomato-AvocadoDip
BabySpinachCast-IronBreakfastPizza
CilantroShrimpTikkaMasala
Arugula,WhiteBean,andSun-DriedTomatoCreamQuesadillasAcombooftangygoatcheeseandreduced-fatcreamcheeseaddsacreamytexturetotheselightenedvegetarianquesadillas.Theyalsogetaconsiderableamountofflavorfromthesun-driedtomatoesandpepperyarugula.Prep:6minutes•Cook:4minutes
2ounces1⁄3-less-fatcreamcheese,softened
1⁄4cupchoppeddrainedoil-packedsun-driedtomatohalves
2(8-inch)whole-wheattortillas1⁄2cuprinsedanddrainedcannellinibeans
1⁄4cupcrumbledgoatcheese
2cupsbabyarugula
Cookingspray
1.Combinecreamcheeseandsun-driedtomatoinasmallbowl;spreadevenlyovertortillas.Mashbeanswithafork.Spreadbeansevenlyovercreamcheesemixture.Topevenlywithgoatcheeseandarugula.Foldtortillasinhalf.
2.Heatalargeskilletovermediumheat.Coatpanwithcookingspray.Placequesadillasinpan;cook2to3minutesoneachsideoruntilgoldenandcheesemelts.Cuteachquesadillainto3wedges.Serveimmediately.Yield:2servings(servingsize:3wedges).CALORIES299;FAT12.4g(sat6.5g,mono4.1g,poly0.9g);PROTEIN13.1g;CARB34.5g;FIBER4.9g;CHOL27mg;IRON2.4mg;SODIUM536mg;CALC157mg
useextraarugulain
FrittatawithMascarponeandProsciutto
Horseradish-GarlicFlankSteakandLemonyArugulaSalad
ArugulaSaladwithBeetsandPancettaCrisps
GrilledPeachandGranolaSaladPrep:6minutes•Cook:6minutes
4largepeaches,halvedandpitted
Cookingspray
8cupsmixedsaladgreens1⁄3cuplightraspberryvinaigrette
1cupfreshraspberries
1cupblueberries1⁄2cupslicedalmonds,toasted
3⁄4cuplow-fatgranola
1cup(4ounces)crumbledgoatcheese
1.Preheatgrilltomedium-highheat.
2.Coatpeachhalveswithcookingspray.Placepeaches,cutsidesdown,ongrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntilgrillmarksappearonpeachhalves.Cuteachpeachhalfinto4wedges.
3.Placesaladgreensinalargebowl;drizzlewithvinaigrette,tossingtocoat.Addberries,almonds,andgranola;tossgently.Place21⁄2cupssaladmixtureoneachof4saladplates.Sprinkleeachservingwith2tablespoonscheese;topeachwith8peachwedges.Yield:4servings(servingsize:1salad).CALORIES356;FAT13.5g(sat4.6g,mono5.2g,poly2.2g);PROTEIN13.4g;CARB52.3g;FIBER10.7g;CHOL13mg;IRON3.3mg;SODIUM420mg;CALC97mg
useextraingredientsinIfyouprefer,removetheskinsfromthepeachesafterthey’regrilled.
PeachesWhiteCranberry–PeachSpritzers
RaspberriesBalsamicPeachMelbaParfaitswithSpikedMascarpone
GoatCheeseGoatCheese–StuffedPiquilloPeppers
PestoGrilledCheesePaniniBurstingwithflavor,thisgrown-upgrilledcheesemakesaperfectwarmlunchwithsimplydressedgreens.Saveleftoverpestotouseasasandwichspread,apizzatopping,orasauceforpastaorfish.Prep:2minutes•Cook:11minutes
1redbellpepper,cutinto4wedges
Oliveoil–flavoredcookingspray1⁄4cupBasil-WalnutPesto
8(1-ounce)slicessourdoughbread
4(0.7-ounce)slicesreduced-fatprovolonecheese1⁄2cup(2ounces)shreddedpart-skimmozzarellacheese
Cookingspray
1.Preheatpaninigrill.
2.Coatbothsidesofbellpepperwedgeswithcookingspray.Placeonpaninigrill;cook8minutesoruntiltenderandlightlycharred.
3.Whilebellpeppercooks,prepareBasil-WalnutPesto.Spread11⁄2teaspoonspestooneachbreadslice.Topeachof4breadsliceswith1provoloneslice,2tablespoonsmozzarella,and1bellpepperwedge;topwithremainingbreadslices.Coatbothsidesofsandwicheswithcookingspray.
4.Placesandwichesonpaninigrill.Grill3minutesoruntilbreadisbrownedandcheesemelts.Cutpaniniinhalfbeforeserving,ifdesired.Yield:4servings(servingsize:1panino).CALORIES293;FAT15.2g(sat6.1g,mono5.2g,poly2.8g);PROTEIN12.2g;CARB24.5g;FIBER1.9g;CHOL56mg;IRON0.6mg;SODIUM560mg;CALC317mg
Basil-WalnutPestoPrep:4minutes
2tablespoonscoarselychoppedwalnuts
1garlicclove,peeled
2cupsfreshbasilleaves1⁄4cupgratedfreshpecorinoRomanocheese
1⁄8teaspoonsalt
2tablespoonsextra-virginoliveoil
1.Dropnutsandgarlicthroughfoodchutewithfoodprocessoron;processuntilminced.Addbasil,cheese,andsalt;processuntilfinelyminced.Withprocessoron,slowlypouroilthroughfoodchute;processuntilblended.Yield:8servings(servingsize:1tablespoon).CALORIES59;FAT5.6g(sat1.3g,mono3.1g,poly1.2g);PROTEIN1.5g;CARB0.6g;FIBER0.3g;CHOL2mg;IRON0.4mg;SODIUM94mg;CALC64mg
CrabLouisSaladThisversionofaCrabLouisSaladfeaturesahealthierdressingwithallthetraditionalflavors.Usepicklingcucumberstoavoidthebitterseedsinlargervarieties.Prep:11minutes
LouisDressing
3mediumheirloomtomatoes,eachcutinto6wedges
1poundlumpcrabmeat,drainedandshellpiecesremoved
6picklingcucumbers(about11⁄2pounds),eachcutlengthwiseinto6wedges
6hard-cookedlargeeggs,quartered1⁄4teaspoonfreshlygroundblackpepper
1.PrepareLouisDressing.
2.Arrange3tomatowedgesoneachof6plates.Spoon1⁄2cupcrabmeatintocenterofeachservingoftomatowedges.Arrange6cucumberwedgesand4eggquartersaroundcrabmeat.Drizzle21⁄2tablespoonsLouisDressingovercrabmeat.Sprinkleeachsaladevenlywithpepper.Yield:6servings(servingsize:1salad).CALORIES294;FAT18.1g(sat2.3g,mono10.1g,poly5.2g);PROTEIN21g;CARB10g;FIBER1.8g;CHOL263mg;IRON2.1mg;SODIUM630mg;CALC130mg
LouisDressingPrep:4minutes
7tablespoonscanolamayonnaise1⁄4cupbottledchilisauce
2tablespoonsmincedgreenonions
2teaspoonsfreshlemonjuice1⁄8teaspoongroundredpepper
1.Combineallingredientsinamediumbowl,stirringwell.Yield:6servings(servingsize:21⁄2tablespoons).
CALORIES132;FAT12.8g(sat0.6g,mono8.2g,poly4.1g);PROTEIN0g;CARB3.7g;FIBER0.1g;CHOL6mg;IRON0mg;SODIUM259mg;CALC2mg
saladtosandwich:
Decreasetomatoto1;slice.Decreasehard-cookedeggsto2;chop.Decreasecucumberto1;slice.Cut2(8-ounce)baguettesinto4equalpieceseach,reserving2piecesforalateruse.Cutasliceincenterofeachof6baguettepieces.Arrangetomatoandcucumberslicesineachbaguettepiece.Topeachsandwichwith1⁄2cupcrabmeat.
Sprinkleeachevenlywithchoppedegg;drizzleeachwith21⁄2tablespoonsLouisDressing.Yield:6sandwiches.
CALORIES410;FAT15g(sat1.3g,mono8.9g,poly4.6g);PROTEIN24g;CARB44.7g;FIBER2.8g;CHOL138.9mg;IRON3.2mg;SODIUM1001mg;CALC92mg
MediterraneanTunawithGreensDon’tbeafraidoftheanchovypasteinthevinaigrette;thesmallamountisn’tenoughtoaddfishiness,butitdoesaddasavory,richnote.Ifyouprefer,youcanomitit.Prep:7minutes•Cook:5minutes
1poundsmallfingerlingorbabypotatoes
Cookingspray
4(4-ounce)tunasteaks(3⁄4inchthick)
1⁄2teaspoonfreshlygroundblackpepper,divided
11⁄2tablespoonsoliveoil
1tablespoonfreshlemonjuice
1teaspoonDijonmustard1⁄2teaspoonanchovypaste
1⁄4teaspoonsalt
1(6-ounce)packageItalianblendsaladgreens(about6cups)
1(12-ounce)jarartichokesalad,drainedandcoarselychopped
1tablespoondrainedcapers
1.Scrubpotatoes;piercewithafork.Placepotatoesinasinglelayeronamicrowave-safeplate;coverwithwaxpaper.MicrowaveatHIGH5minutesoruntiltender.Cutpotatoesinhalf.
2.Whilepotatoescook,heatagrillpanovermedium-highheat.Coatpanwithcookingspray.Sprinkletunawith1⁄4teaspoonpepper.Addtunatopan.Cook2to3minuteson
eachsideortodesireddegreeofdoneness.Cuttunainto1⁄4-inch-thickslices.
3.Combine1⁄4teaspoonpepper,oliveoil,andnext4ingredientsinamediumbowl,stirringwithawhisk.Place11⁄2cupssaladgreensoneachof4saladplates.Topeachwith1tunasteak,about1⁄2cupartichokesalad,and3⁄4teaspooncapers.Dividepotatoesevenlyamongeachplate,anddrizzleeachsaladwith1tablespoondressing.Yield:4servings(servingsize:1salad).CALORIES439;FAT22.4g(sat3.8g,mono12.2g,poly5.5g);PROTEIN30.6g;CARB28.6g;FIBER2.5g;CHOL45.4mg;IRON3.2mg;SODIUM572mg;CALC28mg
saladtoopen-facedsandwich:
Omitpotatoes.Preparetunaanddressingasabove.Toss1(6-ounce)packagemixedsaladgreenswithdressing.Top4(1-inch-thick)toastedpeasantbreadslicesevenlywithtuna,artichokesalad,dressedgreens,andcapers.Yield:4servings(servingsize:1open-facedsandwich).
CALORIES548;FAT23.4g(sat3.8g,mono12.4g,poly6g);PROTEIN34.6g;CARB48.5g;FIBER4.5g;CHOL45.4mg;IRON4.6mg;SODIUM770mg;CALC68mg
Sardine,Caper,andRadicchioSandwichesSardineskeptics,takenote:Thistasty,highlynutritiousopen-facedsandwichisfilledwithomega-3fattyacidsandcalcium.Mustardysardines,capers,andcitruspairperfectlywithslightlybitterItaliangreensandtoastedpeasantbreadforamouthfulofflavor.Prep:5minutes•Cook:2minutes
4(11⁄2-ounce)slicespeasantbread
1tablespoonstone-groundmustard
2teaspoonsfreshlemonjuice
2teaspoonsoliveoil1⁄4teaspoonfreshlygroundblackpepper
4cupstornromainelettuce
21⁄4cupsradicchio,shredded
2(4.375-ounce)canslow-sodiumskinless,bonelesssardines,drained
4teaspoonsdrainedcapers
1.Preheatbroiler.
2.Placebreadslicesonabakingsheet.Broil1minuteoneachsideoruntillightlytoasted.
3.Whilebreadcooks,combinemustardandnext3ingredientsinamediumbowl.Addlettuceandradicchio;tossgently.
4.Breaksardinesintochunksandplaceevenlyonbreadslices;sprinklewithcapers.Topevenlywithlettucemixture.Yield:4servings(servingsize:1open-facedsandwich).CALORIES234;FAT8.4g(sat1.1g,mono3.7g,poly3g);PROTEIN17.7g;CARB22g;FIBER1.3g;CHOL75mg;IRON3.3mg;SODIUM626mg;CALC221mg
SmokedTroutSaladwithCreamyHorseradishDressingOtherfreshherbs,suchaschivesortarragon,wouldworkwellintheCreamyHorseradishDressing.Prep:8minutes•Cook:5minutes
1poundfingerlingorbabypotatoes(about22potatoes)
CreamyHorseradishDressing
6cupsgourmetsaladgreens
1(8-ounce)packagesmokedtrout,skinnedandbrokenintopieces
1tablespoondrainedcapers
1.Scrubpotatoes;piercewithafork.Placepotatoesinasinglelayeronamicrowave-safeplate;coverwithwaxpaper.MicrowaveatHIGH5minutesoruntiltender.Cutpotatoesinhalf,ifdesired.
2.Whilepotatoescook,prepareCreamyHorseradishDressing.
3.Place11⁄2cupssaladgreensoneachof4saladplates.Topgreensevenlywithsmokedtroutandpotatoes.Drizzle21⁄2tablespoonsdressingevenlyoversalads;sprinkleeachwith3⁄4teaspooncapers.Yield:4servings(servingsize:1salad).
CALORIES281;FAT9.4g(sat1.7g,mono3.9g,poly3g);PROTEIN22.3g;CARB27.1g;FIBER3.8g;CHOL47mg;IRON2mg;SODIUM242mg;CALC49mg
CreamyHorseradishDressingPrep:4minutes
1⁄4cupplain2%reduced-fatGreekyogurt
1⁄4cupcanolamayonnaise
3tablespoonswater
2teaspoonschoppedfreshdill
1tablespoonpreparedhorseradish
1teaspoongratedlemonrind
1tablespoonfreshlemonjuice
1teaspooncountry-styleDijonmustard1⁄8teaspoonfreshlygroundblackpepper
1.Combineallingredientsinasmallbowl,stirringwell.Yield:4servings(servingsize:21⁄2tablespoons).
CALORIES71;FAT5.2g(sat0.5g,mono2.5g,poly1.5g);PROTEIN2.9g;CARB2.5g;FIBER0.2g;CHOL2mg;IRON0mg;SODIUM143mg;CALC34mg
BuffaloChickenPizzasServethesefunpizzasthatdeliverthesameflavorasBuffalowingsatyournextgame-dayparty.Prep:2minutes•Cook:13minutes
1(6-inch)pita,split3⁄4teaspoonhotpeppersauce
6tablespoonscommercialhummus1⁄2cupshreddedrotisseriechickenbreast(about3ounces)
1⁄4cup(1ounce)crumbledbluecheese
1⁄4cupthinlyslicedcelerywithleaves
1.Preheatovento400°.
2.Placepitahalvesonabakingsheet.Bakeat400°for10minutesoruntilcrisp,turningafter5minutes.
3.Stirhotsauceintohummus.Spread3tablespoonshummusmixtureovereachpitahalf.Topeachpizzawith1⁄4cupshreddedchickenbreastand2tablespoonscrumbledbluecheese.
4.Bakeat400°for3minutesoruntilcheesebeginstomeltandpizzasarethoroughlyheated.Removefromoven;sprinkleeachpizzawith2tablespoonscelery.Serveimmediately.Yield:2servings(servingsize:1pizza).CALORIES268;FAT10.1g(sat3.6g,mono3.6g,poly2.2g);PROTEIN18.2g;CARB25.1g;FIBER2.3g;CHOL42mg;IRON1.7mg;SODIUM777mg;CALC111mg
useextraceleryin
CrabSaladinWontonCups
Lemon-DillChickenSalad
CurriedChutney–StuffedCelery
ChickenMarinaraPaniniServethisItalian-flavoredsandwichwithabowloffruitoralightsidesalad.Usehome-cookedchickenbreastifyou’rekeepinganeyeonsodium.Prep:9minutes•Cook:6minutes
1⁄3cupmarinarasauce
8(1-ounce)slicescrustyChicago-styleItalianbread
16freshbasilleaves
2cupsshreddedcookedchickenbreast(about81⁄2ounces)
1⁄2cup(2ounces)preshreddedpart-skimmozzarellacheese
1⁄2cup(2ounces)gratedfreshParmesancheese
Oliveoil–flavoredcookingspray
1.Preheatpaninigrill.
2.Spreadmarinarasauceevenlyover4breadslices.Topevenlywithbasilleaves,shreddedchicken,cheeses,andremainingbreadslices.Coatoutsidesofsandwicheswithcookingspray.
3.Placesandwichesonpaninigrill;cook3minutesoruntilgoldenandcheesemelts.Cutpaniniinhalfbeforeserving.Yield:4servings(servingsize:1panino).CALORIES365;FAT10.6g(sat4.6g,mono3.1g,poly1.9g);PROTEIN34.4g;CARB30.9g;FIBER2.1g;CHOL77mg;IRON2.7mg;SODIUM715mg;CALC287mg
useextraingredientsin
BasilShrimpandSummerVegetableSauté
CookedChickenChickenTortillaSoup
MozzarellaCheesePestoGrilledCheesePanini
GrilledChicken,Apple,andBrieSandwichesSpreadableBriecheesemakesthissandwichquickandeasy.Finditinthedelisectionofyoursupermarket.Makethesesandwichesinapaninipressorinaskillet.Prep:7minutes•Cook:5minutes
1⁄4cupapricotpreserves
2teaspoonscountry-styleDijonmustard
8(1.5-ounce)slices100%whole-wheatbread
8ouncesthinlysliceddeli,lower-sodiumchickenbreast
1smallGrannySmithapple,thinlysliced1⁄2cupcrèmedeBriespreadablecheese
Oliveoil–flavoredcookingspray
1.Combineapricotpreservesandmustardinasmallbowl;spreadevenlyover4breadslices.Layerchickenandappleslicesevenlyoverapricotmixture.Spreadcheeseevenlyoverremainingbreadslices;placeontopofsandwiches.
2.Heatalargenonstickskilletovermedium-highheat.Coatsandwicheswithcookingspray.Placesandwichesinpan.Cook1to2minutesoneachsideoruntiltoastedandcheesebeginstomelt.Yield:4servings(servingsize:1sandwich).CALORIES402;FAT11.1g(sat4.9g,mono2.3g,poly0.2g);PROTEIN27g;CARB49g;FIBER4.4g;CHOL63mg;IRON2.7mg;SODIUM858mg;CALC134mg
useextraapplesin
Cinnamon-Apple–StuffedFrenchToast
Cheddar-AppleCrackerBites
Orange-GingerPorkChopswithSweetandSourCabbage
GrilledChickenSaladwithDriedCherriesandGoatCheeseChickencutletsorthinlyslicedchickenbreastsspeeduptherecipe;theytakelesstimetogrill.Prep:7minutes•Cook:6minutes•Other:2minutes
1poundthinlyslicedskinless,bonelesschickenbreasthalves1⁄2cupHerbedBalsamicDressing,divided
1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
1(5-ounce)packagebabyspringmixsaladgreens1⁄2cupdriedcherries
1⁄2cup(2ounces)crumbledgoatcheese
1.Preheatgrilltomedium-highheat.
2.Brushchickenwith1⁄4cupHerbedBalsamicDressing;sprinklewithsaltandpepper.Placechickenongrillrackcoatedwithcookingspray;grill3to4minutesoneachsideoruntilchickenisdone.Letchickenstand2minutes;cutcrosswiseintothinslices.
3.Combinesaladgreens,cherries,and1⁄4cupHerbedBalsamicDressing,tossinggentlytocoat.Place11⁄4cupssaladmixtureoneachof4saladplates.Arrangeone-fourthofchickenovereachsalad.Sprinkleeachservingwith2tablespoonsgoatcheese.Yield:4servings(servingsize:1salad).CALORIES334;FAT11g(sat3.4g,mono5.2g,poly1.1g);PROTEIN28.3g;CARB27.7g;FIBER2.4g;CHOL79.1mg;IRON1.4mg;SODIUM382mg;CALC45mg
HerbedBalsamicDressingPrep:5minutes
1⁄3cupbalsamicvinegar
11⁄2tablespoonsoliveoil
2tablespoonshoney
1teaspoonDijonmustard
1tablespoonmincedshallots
2tablespoonschoppedfreshbasil
1.Combinefirst4ingredients,stirringwithawhisk.Stirinshallotsandbasil.Yield:5servings(servingsize:about2tablespoons).CALORIES81;FAT4.1g(sat0.6g,mono3g,poly0.4g);PROTEIN0.2g;CARB10.2g;FIBER0g;CHOL0mg;IRON0.2mg;SODIUM28mg;CALC7mg
Open-FacedChickenandPearSandwichesApplewouldbeagoodsubstituteforthepear,aswouldcheddarcheeseinsteadofSwiss.Prep:5minutes•Cook:2minutes
2tablespoonsDijonmustard
6(1.2-ounce)slicesryepumpernickelbread
12ouncesshaveddeli,lower-sodiumchickenbreast
1ripepear,sliced
6(0.5-ounce)slicesSwisscheese
1.Preheatbroiler.
2.Spread1teaspoonmustardoneachbreadslice.Topeachwith2ounceschicken.Topevenlywithpearandcheese.
3.Broil2minutesoruntilcheesemelts.Serveimmediately.Yield:6servings(servingsize:1sandwich).CALORIES192;FAT5.3g(sat2.6g,mono1.3g,poly0.5g);PROTEIN19.4g;CARB19.7g;FIBER2.6g;CHOL43mg;IRON1.2mg;SODIUM767mg;CALC132mg
useextraingredientsin
Deli,Lower-SodiumChickenBreastGrilledChicken,Apple,andBrieSandwiches
PearsBagelSandwichwithPearsandGoatCheese
PearsRoastedPearswithAmarettoandCrèmeFraîche
FriedGreenTomatoSandwichesToaddatangybitetothesandwiches,useDijonnaiseratherthancanolamayonnaise.Prep:8minutes•Cook:7minutes
FriedGreenTomatoes
8teaspoonscanolamayonnaise
4(1.5-ounce)whole-grainwhitesandwichthins
4greenleaflettuceleaves
4baconslices,cookedandhalved
1.PrepareFriedGreenTomatoes.
2.Spread1teaspoonmayonnaiseoncutsideofeachsandwichthinhalf.Place1lettuceleafand2FriedGreenTomatoslicesonbottomhalfofeachsandwichthin;topeachwith2baconslicehalves.Coverwithtopsofsandwichthins.Yield:4servings(servingsize:1sandwich).CALORIES292;FAT11.2g(sat1.4g,mono5.7g,poly2.8g);PROTEIN10.5g;CARB39.5g;FIBER6.2g;CHOL9mg;IRON2.2mg;SODIUM516mg;CALC83mg
FriedGreenTomatoesPrep:5minutes•Cook:7minutes
1⁄4cupnonfatbuttermilk
1largeeggwhite1⁄3cupyellowcornmeal
2tablespoonsall-purposeflour1⁄4teaspoonfreshlygroundblackpepper
8(1⁄4-inch-thick)slicesgreentomato(about2mediumtomatoes)
1tablespooncanolaoil
Cookingspray
1.Combinebuttermilkandeggwhiteinshallowdish,stirringwithawhisk.Combinecornmeal,flour,andpepperinanothershallowdish.
2.Diptomatoslicesinbuttermilkmixture;dredgeincornmealmixture.
3.Heatoilinalargenonstickskilletovermedium-highheat.Addtomatoslices;cook3minutes.Coatsliceswithcookingspray.Turnslicesover;cook3minutesoruntilgolden.Yield:4servings(servingsize:2tomatoslices).CALORIES115;FAT3.9g(sat0.3g,mono2.2g,poly1g);PROTEIN3.3g;CARB16.7g;FIBER0.9g;CHOL0mg;IRON0.8mg;SODIUM34mg;CALC26mg
HawaiianHamandPineapplePaniniThesegrilledsandwichesbalancesweetpineapplepreservesagainstthesubtleheatofDijonmustard.Topwiththelettuceafterpressingthemtokeepthegreenleavescrisp.Prep:6minutes•Cook:2minutes
1⁄4cup(2ounces)1⁄3-less-fatcreamcheese,softened
1tablespooncountry-styleDijonmustard
4(2.2-ounce)minisubrolls1⁄4cuppineapplepreserves
8ouncesthinlyslicedlower-sodiumdeliham
4greenleaflettuceleaves
1.Preheatpaninigrill.
2.Combinecreamcheeseandmustard.Spreadcreamcheesemixtureevenlyoverbottomhalfofeachroll.Spreadpreservesevenlyovertophalvesofrolls.Topeachportionofcheesemixturewith2ouncesham.Replacerolltops.Grillpanini2minutesoruntiltoasted.Immediatelylifttopofeachpaninoandinsert1lettuceleaf.Serveimmediately.Yield:4servings(servingsize:1panino).CALORIES351;FAT9.1g(sat5g,mono2.8g,poly0.6g);PROTEIN17.2g;CARB50.9g;FIBER1.1g;CHOL70mg;IRON1.9mg;SODIUM793mg;CALC52mg
useextralettucein
PubBurgerswithBlueCheese–BaconSpread
FriedGreenTomatoSandwiches
Cranberry-OrangeTurkeySaladSandwiches
MiniPorkBunsFindthepillowy-softsteamedMandarinbunsatanAsiangrocerystore.Forthesalad,blondsesameseedswillworkifyoudon’thaveblack.Prep:8minutes•Cook:4minutes
11⁄2cupsthinEnglishcucumberslices
1⁄2cupricevinegar,divided
8steamedMandarinbuns
1cuppulledsmokedpork
2tablespoonshoisinsauce
1.Combinecucumberslicesand1⁄4cupvinegarinamediumbowl.
2.Microwavebunsaccordingtopackagedirections.Splitbuns,andbrushcutsidesevenlywith3tablespoonsvinegarfromcucumbermixture.Evenlydivideandarrangecucumberslicesonbottomhalvesofbuns.
3.Combinepork,remaining1⁄4cupvinegar,andhoisinsauceinamediumbowl.Spoon2tablespoonsporkmixtureovercucumberslicesoneachbun;topeachwith4additionalcucumberslices.Coverwithbuntops.Yield:4servings(servingsize:2sandwiches).CALORIES382;FAT9.5g(sat2.8g,mono4.1g,poly1.8g);PROTEIN22.8g;CARB50.7g;FIBER0.8g;CHOL34mg;IRON2.7mg;SODIUM750mg;CALC32mg
servewith
AsianPearSaladPrep:4minutes
2cupsslicedAsianpears
4cupsmixedbabygreens
1⁄3cupchoppedgreenonions
1⁄3cuplightsesame-gingerdressing
1tablespoonblacksesameseeds
1.Combineallingredientsinalargebowl;tosswell.Serveimmediately,orcoverandrefrigerateuntilthoroughlychilled.Yield:4servings(servingsize:1cup).CALORIES107;FAT2.4g(sat0.2g,mono0.9g,poly1g);PROTEIN1.8g;CARB21.8g;FIBER6.9g;CHOL0mg;IRON1.2mg;SODIUM244mg;CALC34mg
PorkandOnionJamSandwichesSweetonionjam,porktenderloin,andpepperywatercresscombineforaflavorexplosionofpuregoodness.Youcanpreparetheseheartyandhealthysandwichesopen-facedonpeasantbreadorotherEuropean-stylebread.Prep:5minutes•Cook:20minutes•Other:5minutes
1(1-pound)porktenderloin,trimmed1⁄4teaspoonsalt
1⁄2teaspooncoarselygroundblackpepper
Cookingspray1⁄2cuproastedgarliconionjam
1tablespoonbalsamicvinegar
1(8.5-ounce)whole-grainbaguette,halvedlengthwise
2cupsbabywatercressorbabyarugula
1.Preheatbroiler.
2.Sprinkleporkevenlywithsaltandpepper.Coatporkwithcookingspray.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpork;cook3minutesoruntilbrownedon1side.
3.Reduceheattomedium-low;turnporkover.Coverandcook17minutesoruntilathermometerregisters145°,turningporkafter10minutes.Removeporkfrompan.Coverandletstand5minutes.Cutporkinto1⁄3-inch-thickslices.
4.Whileporkstands,combineonionjamandbalsamicvinegarinasmallbowl.Placebaguettehalves,cutsidesup,onabakingsheet.Broil2minutesoruntillightlytoasted.
5.Spreadonionjammixtureoncutsidesofbothbaguettehalves.Arrangeporkslicesevenlyinasinglelayeronbottomhalfofbaguette.Topporkwithwatercress.Coverwatercresswithtophalfofbaguette.Cutsandwichcrosswiseinto4equalportions.Yield:4servings(servingsize:1sandwich).
CALORIES371;FAT3.2g(sat0.8g,mono0.9g,poly0.4g);PROTEIN29.2g;CARB54.1g;FIBER1.2g;CHOL74mg;IRON2.7mg;SODIUM525mg;CALC28mg
SmokedPorkSaladCornbreadcroutonslendauniquetwisttothistraditionalSouthernbarbecuesalad.Toaddyourpersonaltouch,makeyourfavoritecornbreadrecipeforthecroutonsratherthanbuyingpremadecornbreadfromthelocalgrocerystoredeli.Prep:2minutes•Cook:10minutes
11⁄2cups(3⁄4-inch)cubespreparedcornbread(4ounces)
Cookingspray1⁄4cupbarbecuesauce
1⁄4cuplightranchdressing
8cupschoppedromainelettuce(3romainehearts)
2cupspulledsmokedpork(8ounces)
1cupgrapetomatoes,halved1⁄2cupverticallyslicedredonion
2ouncesreduced-fatextra-sharpcheddarcheese,shredded
1.Preheatovento450°.
2.Placecornbreadonabakingsheet.Coatcornbreadcubesonallsideswithcookingspray.Bakeat450°for10minutesoruntiltoasted.
3.Whilecornbreadbakes,combinebarbecuesauceandranchdressinginsmallbowl.Combinelettuceandnext4ingredientsinalargebowl.Adddressingmixturetolettucemixture;tosswell.Place21⁄2cupssaladmixtureoneachof4plates.Topeachservingwith6tablespoonscornbreadcroutons.Yield:4servings(servingsize:1salad).CALORIES299;FAT12.4g(sat4g,mono3.8g,poly2.8g);PROTEIN22g;CARB23.9g;FIBER2.7g;CHOL81mg;IRON1.6mg;SODIUM641mg;CALC152mg
useextraingredientsin
PulledSmokedPorkBrunswickStew
GrapeTomatoesPan-RoastedSalmonandTomatoes
RedOnionCrabSaladinWontonCups
PhillyCheeseSteakSandwichesAnumberofdifferentcheeses,fromprocessedcheesesauceinacantosharpprovolone,typicallycrownthisPhillyfavorite.Wechoseshreddedreduced-fatextra-sharpcheddartomakeitbothtastyandfasttoprepare.Prep:6minutes•Cook:6minutes
CheddarCheeseSauce3⁄4poundbonelesssirloinsteak
Cookingspray
2cupsrefrigeratedpreslicedgreen,yellow,andredbellpepperstrips1⁄2cuprefrigeratedchoppedonion
1⁄4teaspoonfreshlygroundblackpepper
4(21⁄2-ounce)whole-wheathoagierolls
1.PrepareCheddarCheeseSauce.
2.Whilesaucecooks,cutsteakdiagonallyacrossthegraininto1⁄8-inch-thickslices.
3.Heatalargecast-ironskillet2minutesoverhighheat.Coatpanwithcookingspray.Addsteak,bellpepper,andoniontopan.Sprinklesteakandvegetableswithblackpepper;sauté6minutesoruntilmeatisbrownedandvegetablesaretender.Drain.
4.Standrollsonuncutedge;filleachrollwithabout3⁄4cupsteakmixture.Spoonabout3tablespoonsCheddarCheeseSauceovereachsandwich.Serveimmediately.Yield:4servings(servingsize:1sandwich).CALORIES342;FAT7.9g(sat3.1g,mono2.5g,poly1.7g);PROTEIN29g;CARB40.9g;FIBER5.3g;CHOL52.3mg;IRON2.9mg;SODIUM442mg;CALC189mg
CheddarCheeseSauce
Prep:3minutes•Cook:4minutes
11⁄2tablespoonsall-purposeflour
3⁄4cup1%low-fatmilk
1⁄4cup(1ounce)shreddedreduced-fatextra-sharpcheddarcheese
1⁄8teaspoonsalt
1⁄8teaspoongroundredpepper
1⁄8teaspoononionpowder
1.Placeflourinasmallsaucepan.Graduallyaddmilk,stirringwithawhiskuntilsmooth.Cookovermedium-highheatuntilthick(about3minutes),stirringfrequently.Removefromheat;addcheese,stirringuntilcheesemelts.Stirinsalt,pepper,andonionpowder.Yield:4servings(servingsize:about3tablespoons).CALORIES53;FAT2g(sat1.3g,mono0.1g,poly0g);PROTEIN3.6g;CARB4.9g;FIBER0.1g;CHOL7.3mg;IRON0.2mg;SODIUM155mg;CALC109mg
SteakTacoSaladwithBlackBean–CornRelishSkirtsteakisaleancutwithalotofflavor.Besuretoletitstand,andthencutacrossthegrainforamoretendertexture.Prep:6minutes•Cook:9minutes•Other:5minutes
Cookingspray
1poundskirtsteak,trimmed
2teaspoonssalt-freefiesta-limeseasoning1⁄4teaspoonsalt
BlackBean–CornRelish
6cupschoppedromainelettuce1⁄3cuplightranchdressing
4limewedges(optional)
1.Heatagrillpanovermedium-highheat.Coatpanwithcookingspray.Sprinklesteakevenlywithfiesta-limeseasoningandsalt.Cooksteak3minutesoneachsideortodesireddegreeofdoneness.Removefromheat;letstand5minutes.
2.Whilesteakstands,prepareBlackBean–CornRelish.
3.Place11⁄2cupslettuceoneachof4servingplates;topeachservingwith2⁄3cupBlackBean–CornRelishand3ouncessteak.Drizzleeachwithabout11⁄2tablespoonsdressing.Garnishwithlimewedges,ifdesired.Yield:4servings(servingsize:1salad).CALORIES359;FAT14.4g(sat4.4g,mono5.9g,poly2.2g);PROTEIN29.4g;CARB29.4g;FIBER5.1g;CHOL80.4mg;IRON4.3mg;SODIUM1054mg;CALC57mg
BlackBean–CornRelishPrep:3minutes•Cook:3minutes
Cookingspray
1cupfreshcornkernels(about2ears)
1(15-ounce)canblackbeans,rinsedanddrained
1cuppicodegallo
1tablespoonchoppedfreshcilantro1⁄4teaspoongroundcumin
1.Heatamediumnonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addcorntopan.Sauté3minutesoruntilcornbeginstobrown.Transfercorntoamediumbowl;stirinremainingingredients.Yield:4servings(servingsize:2⁄3cup).
CALORIES108;FAT0.8g(sat0.1g,mono0.2g,poly0.2g);PROTEIN4.6g;CARB22.4g;FIBER3.6g;CHOL0mg;IRON1mg;SODIUM532mg;CALC24mg
GreekLambSaladPackleftoversofthissaladforlunch.Ifyoucannotfindgroundlamb,substituteleangroundbeef.Prep:8minutes•Cook:6minutes•Other:5minutes
1poundgroundlamb
11⁄4cupswater
1(5.6-ounce)packagetoastedpinenutcouscous(suchasNearEast)
2lemons,divided
1tablespoonchoppedfreshoregano
1tablespoonoliveoil1⁄4teaspoonsalt
1⁄2teaspoonfreshlygroundblackpepper
2⁄3cup(2.6ounces)crumbledreduced-fatfetacheese
1cupchoppedEnglishcucumber1⁄2cupchoppedredonion
2cupschoppedtomato(1large)
1.Cooklambinalargenonstickskilletovermedium-highheat6minutesoruntilbrowned;stirtocrumble.Drain.
2.Bring11⁄4cupswatertoaboilinamediumsaucepan;graduallystirincouscousandseasoningpacket.Removefromheat;cover,andletstand5minutes.
3.Whilecouscousstands,graterindandsqueezejuicefrom1lemontomeasure2teaspoonsrindand2tablespoonsjuice.Cutremaininglemoninto6wedges.Combine
lemonrind,lemonjuice,oregano,oliveoil,salt,andpepperinasmallbowl,stirringwithawhisk.
4.Fluffcouscouswithafork.Combinelamb,couscous,cheese,andnext3ingredientsinalargebowl.Drizzlelambmixturewithdressing,andtossgentlytocoat.Servewithlemonwedges.Yield:6servings(servingsize:about11⁄3cupscouscousmixtureand1lemonwedge).CALORIES316;FAT16.1g(sat6.1g,mono6.8g,poly1.8g);PROTEIN20.8g;CARB23.6g;FIBER2.7g;CHOL55mg;IRON1.7mg;SODIUM592mg;CALC81mg
useextracucumberin
Cucumber-GinSipper
Feta-LambPattieswithCucumberSauce
MiniPorkBuns
Snacks
SugaredSpicyNuts,MiniPestoPretzels,PecanBiscotti(page209)
SugaredSpicyNutsStorenutsinyourfreezertokeepthemfreshlonger.Forthisrecipe,letthemcometoroomtemperaturefirst,ortoastthemaminutelonger.Prep:2minutes•Cook:9minutes
1cupwholenaturalalmonds1⁄2cupwalnuthalves
1⁄2cupcashews
2tablespoonsbutter1⁄2cuppackedlightbrownsugar
1tablespoonwater1⁄4teaspoongroundredpepper
1⁄4teaspoonsalt
2teaspoonschoppedfreshthyme
Cookingspray
1.Placenutsinalargeskillet.Cookovermediumheat8minutesoruntiltoasted,stirringoften.Transfertoasmallbowl.
2.Addbutterandnext4ingredientstopan.Cookovermediumheat1minute,stirringuntilsugardissolves.Addnutsandthyme,stirringtocoat.Cookanadditional2minutesoruntilnutsareglazedandgoldenbrown.
3.Spreadmixtureinasinglelayeronafoil-linedbakingsheetcoatedwithcookingspray.Coolcompletely.Yield:26servings(servingsize:2tablespoons).CALORIES83;FAT6.1g(sat1.1g,mono2.8g,poly1.8g);PROTEIN1.9g;CARB6.5g;FIBER0.9g;CHOL2mg;IRON0.5mg;SODIUM32mg;CALC22mg
MiniPestoPretzelsPrep:30minutes•Cook:12minutes
1(11-ounce)canrefrigeratedbreadstickdough1⁄3cupgratedfreshParmesancheese
3tablespoonscommercialpesto
Cookingspray
1.Preheatovento425°.
2.Unrolldough;separateinto12breadsticks.Cuteachbreadstickinhalflengthwise.Rolleachbreadstickhalfintoa16-inchrope.Crossoneendofropeovertheothertoformacircle.Twistropeonceatbaseofthecircle.Foldendsovercircleandintotraditionalpretzelshape,pinchinggentlytoseal.
3.Placecheeseinashallowdish.Brushtopsideofpretzelsevenlywithpesto.Presspestosideofpretzelsintocheese.Placepretzels,cheesesideup,onabakingsheetcoatedwithcookingspray.
4.Bakeat425°for12minutesoruntilgoldenbrown.Yield:24servings(servingsize:1pretzel).CALORIES51;FAT1.9g(sat0.8g,mono0.8g,poly0.2g);PROTEIN1.9g;CARB6.4g;FIBER0.3g;CHOL2mg;IRON0.4mg;SODIUM137mg;CALC27mg
Apple-AvocadoSmoothieAvocadoaddscreaminessandaverymildflavortothishealthy,refreshingsmoothie.Prep:6minutes
1Hassavocado
2cupscrushedice
1cupalmondmilk
2tablespoonshoney
2teaspoonsfreshlimejuice
1(6-ounce)cartonvanillalow-fatyogurt
1(3.9-ounce)containerGrannySmithapplesauce(about1⁄2cup)
21⁄2teaspoonsslicedalmonds,toasted(optional)
1.Cutavocadoinhalflengthwise;discardpit.Scooppulpfromavocadohalves,andplaceinablender.Addiceandnext5ingredients;processuntilsmooth.Garnishwithalmonds,ifdesired.Serveimmediately.Yield:5servings(servingsize:about3⁄4cup).
CALORIES143;FAT6.8g(sat1.1g,mono4.3g,poly0.8g);PROTEIN2.2g;CARB19.5g;FIBER3.1g;CHOL2mg;IRON0.3mg;SODIUM53mg;CALC83mg
Bacon-Horseradish–StuffedEggsYoucanpreparetheeggsadaybefore;coverwithplasticwrap,andrefrigerate.Prep:9minutes
4hard-cookedlargeeggs
2tablespoonspotatoflakes
2tablespoonscanolamayonnaise
11⁄2tablespoonsmincedgreenonions(about1onion)
11⁄2tablespoonsfat-freesourcream
1teaspoonpreparedhorseradish1⁄2teaspoonpreparedmustard
1⁄4teaspoonfreshlygroundblackpepper
Dashofsalt
2center-cutbaconslices,cookedandcrumbled
1.Cuteggsinhalflengthwise;removeyolks.Place2yolksinasmallbowl;reserveremainingyolksforanotheruse.Addpotatoflakesandnext7ingredients;stiruntilblended.Spoon1tablespooneggyolkmixtureintoeacheggwhitehalf.Sprinkleevenlywithbacon.Yield:4servings(servingsize:2stuffedegghalvesand11⁄2teaspoonsbacon).
CALORIES121;FAT8.9g(sat1.5g,mono4.8g,poly2.3g);PROTEIN6.5g;CARB2.9g;FIBER0.3g;CHOL100mg;IRON0.6mg;SODIUM231mg;CALC30mg
Blueberry-YogurtParfaitsLayertheberriesandyogurtahead,andstoreintherefrigerator.Topwithcerealjustbeforeservingforasatisfyingafternoonsnackorlightbreakfast.Prep:5minutes
1cupplainfat-freeGreekyogurt1⁄4teaspoongratedlemonrind
2teaspoonshoney1⁄2cupblueberries
2tablespoonsmultigrainclustercereal(suchasKashiGoLeanCrunch!)
1.Combinefirst3ingredientsinasmallbowl.Spoon2tablespoonsyogurtmixtureintoeachof2parfaitglasses.Topwith2tablespoonsblueberries.Repeatlayers.Topeachservingwith1tablespooncereal.Serveimmediately.Yield:2servings(servingsize:1parfait).CALORIES115;FAT0.3g(sat0g,mono0.1g,poly0.1g);PROTEIN10.9g;CARB17.8g;FIBER1.4g;CHOL0mg;IRON0.2mg;SODIUM56mg;CALC81mg
Cheddar-AppleCrackerBitesUsingdifferentcheesesormustards,orevenpearsinsteadofapples,givesyoumoreoptionsforsnacktimeorabuffettable.Prep:5minutes
2(0.7-ounce)slicesreduced-fatcheddarcheese,cutintoquarters
8(0.1-ounce,3x11⁄2–inch)flatbreadcrackers
16thinverticalFujiappleslices(1medium)
1tablespoonhoney
2teaspoonsstone-groundmustard
1.Place1cheesequarterontopofeachcracker.Topeachwith2appleslices.
2.Combinehoneyandmustardinsmallbowl.Drizzleevenlyoverapples.Yield:8servings(servingsize:1toppedcracker).CALORIES45;FAT1.2g(sat0.6g,mono0.3g,poly0g);PROTEIN1.7g;CARB7.3g;FIBER0.6g;CHOL4mg;IRON0.2mg;SODIUM78mg;CALC72mg
Chocolate-HazelnutPopcornThispopcornisahealthieralternativetoacandybar.Prep:6minutes•Cook:23minutes
Cookingspray
8cupspopcorn(poppedwithoutsaltandfat)1⁄2cupchoppedtoastedhazelnuts
6tablespoonschocolate-hazelnutspread1⁄3cuphoney
1.Preheatovento300°.
2.Coatalargejelly-rollpanwithcookingspray.
3.Placepopcornandhazelnutsonpreparedpan.Combinechocolate-hazelnutspreadandhoneyinamediumsaucepan.Cook,stirringconstantly,overmedium-lowheat3minutesoruntilmeltedandsmooth.Drizzlehazelnutmixtureoverpopcornmixture,tossinggentlytocoat.
4.Bakeat300°for20minutes,stirringtwice.Transfermixturetoasheetofparchmentpaper;coolcompletely.Yield:16servings(servingsize:1⁄2cup).
CALORIES97;FAT4.5g(sat2.2g,mono1.7g,poly0.4g);PROTEIN1.5g;CARB13.7g;FIBER1.3g;CHOL0mg;IRON0.6mg;SODIUM3mg;CALC12mg
CrostiniwithSun-DriedTomato–OliveTapenadeForafastentréeoption,spoonthetapenadeovergrilledtunaorchicken,ortosswithpasta.Prep:12minutes•Cook:5minutes
1garlicclove,halved2⁄3cuppittedkalamataolives(24olives)
1tablespoonoilfromsun-driedtomatoes1⁄3cupdrainedoil-packedsun-driedtomatohalves(about8)
1teaspoonfreshthymeleaves1⁄2teaspoongratedlemonrind
1⁄4teaspoonfreshlygroundblackpepper
18(1⁄4-inch-thick)slicesdiagonallycutFrenchbreadbaguette,toasted
1.Dropgarlicclovethroughfoodchutewithfoodprocessoron,andprocessuntilminced.Addolivesandnext5ingredients;pulse10timesoruntilminced.Spread2teaspoonstapenadeoneachbaguetteslice.Yield:6servings(servingsize:3toppedcrostini).CALORIES110;FAT6.5g(sat0.9g,mono4.6g,poly0.8g);PROTEIN2.3g;CARB11.2g;FIBER0.9g;CHOL0mg;IRON0.8mg;SODIUM285mg;CALC16mg
CurriedYogurtDipPairthisspicydipwithanassortmentofvegetables,suchascarrots,bellpeppers,greenbeans,celery,cucumbers,radishes,orwhateverfreshseasonalvegetablesyouhaveonhand.Prep:5minutes
1⁄2cupplain2%reduced-fatGreekyogurt
1⁄2cupcanolamayonnaise
11⁄2tablespoonschoppedfreshcilantro
1tablespoonfreshlimejuice
11⁄2teaspoonshotcurrypowder
1garlicclove,minced
1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:1⁄4cup).
CALORIES113;FAT9.7g(sat0.4g,mono5.2g,poly3g);PROTEIN2.5g;CARB2.1g;FIBER0.3g;CHOL2mg;IRON0.2mg;SODIUM190mg;CALC24mg
CurriedChutney–StuffedCeleryWalnutsareadelicioussubstituteifyoudon’thavehoney-roastedpeanutsonhand.Prep:10minutes
6tablespoons(4ounces)1⁄3-less-fatcreamcheese,softened
2tablespoonsmangochutney
1teaspoongratedonion1⁄2teaspoonredcurrypowder
9celerystalks,eachcutinto3pieces
2tablespoonsfinelychoppedhoney-roastedpeanuts
1.Combinefirst4ingredientsinasmallbowl;stirwell.Spreadabout11⁄2teaspoonscheesemixtureintoeachcelerypiece.Sprinklecheesemixtureevenlywithpeanuts.Serveimmediately,orcoverandchill.Yield:9servings(servingsize:3stuffedcelerypieces).CALORIES66;FAT3.8g(sat1.8g,mono1.2g,poly0.4g);PROTEIN2.2g;CARB6.2g;FIBER1.2g;CHOL9mg;IRON0.3mg;SODIUM134mg;CALC35mg
DillSnackMixMakethistastysnackmixusingwheat,rice,orcorncerealsquares.Prep:4minutes•Cook:5minutes
2cupscrispywheatcerealsquares
1cupminipretzels1⁄2cupsliveredalmonds,toasted
1⁄2cuplightlysalteddry-roastedpeanuts
2tablespoonsoliveoil
2tablespoonschoppedfreshdill1⁄4teaspoonkoshersalt
1.Combinefirst4ingredientsinlargebowl.
2.Heatoilinsmallskilletovermediumheat.Adddillandsalt;cook,stirringconstantly,1minute.Pourdillmixtureovercerealmixture;tosstocoat.Yield:12servings(servingsize:1⁄3cup).
CALORIES136;FAT8g(sat1g,mono3.7g,poly1.9g);PROTEIN4.1g;CARB13.5g;FIBER2.3g;CHOL0mg;IRON3.5mg;SODIUM223mg;CALC37mg
Feta-MintDipIfyoucan,makethisdipthedaybefore,andrefrigerateitovernighttoallowtheyogurttofullyabsorbtheflavorsfromtheonions,lemonrind,andfetacheese.Servewithfreshseasonalvegetablesorwhole-grainflaxseedcrackers.Prep:7minutes
1cupplain2%reduced-fatGreekyogurt1⁄2cup(2-ounces)crumbledfetacheese
1⁄2cupfinelychoppedEnglishcucumber
3tablespoonschoppedfreshmint
2tablespoonsslicedgreenonions1⁄4teaspoongratedlemonrind
1⁄4teaspoonsalt
1⁄8teaspoonfreshlygroundblackpepper
1.Placeyogurtandfetainafoodprocessor;processuntilsmooth.Transfertoasmallbowl.Stirincucumberandnext5ingredients.Sprinklewithadditionalblackpepper,ifdesired.Yield:8servings(servingsize:about31⁄2tablespoons).
CALORIES40;FAT2g(sat1.2g,mono0.6g,poly0.1g);PROTEIN4g;CARB2g;FIBER0.4g;CHOL7mg;IRON0.2mg;SODIUM165mg;CALC43mg
Fig–GoatCheeseSpreadServethisspreadatroomtemperaturewithpitachipsorappleslices.Prep:10minutes
1(8-ounce)package1⁄3-less-fatcreamcheese,softened
1⁄3cup(2.65ounces)goatcheese
1⁄4cupfigpreserves
1⁄4cupchoppeddriedfigs
1teaspoongratedlemonrind
2teaspoonsfreshlemonjuice1⁄4cupchoppedwalnuts,toasted
1.Combineallingredientsinlargebowl,stirringuntilblended.Yield:15servings(servingsize:2tablespoons).CALORIES82;FAT5.6g(sat3g,mono1.2g,poly1.1g);PROTEIN2.4g;CARB5.9g;FIBER0.4g;CHOL13mg;IRON0.2mg;SODIUM78mg;CALC24mg
FreshSalsaTomatoseedscanbebitter,soremovethem.Seedingatomatoiseasy:Cutitinhalfhorizontally,anduseaspoonoryourfingertoquicklyscrapeouttheseeds.Prep:13minutes
12⁄3cupschoppedseededtomato(1large)
1⁄2cupchoppedonion
1⁄4cupchoppedfreshcilantro
2tablespoonsfreshlimejuice1⁄4teaspoonsalt
2garliccloves,minced
1jalapeñopepper,seededandminced
1.Combineallingredientsinamediumbowl.Yield:14servings(servingsize:2tablespoons).CALORIES8;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.3g;CARB1.8g;FIBER0.4g;CHOL0mg;IRON0.1mg;SODIUM44mg;CALC5mg
Lemon-BasilIcePopsPrettyandlight,thesepopsarearefreshingtreatonawarmafternoon.Prep:6minutes•Cook:2minutes•Other:8hoursand30minutes
1cupwater3⁄4cupsugar
3tablespoonschoppedfreshbasil
1tablespoongratedlemonrind
1cupfreshlemonjuice
6freshbasilleaves
1.Combinefirst4ingredientsinasmallsaucepan.Bringtoaboil;removefromheat,andletstand30minutes.Strainlemonmixturethroughasieveintoabowl.Stirinlemonjuice.Pourmixtureevenlyinto6(3-ounce)icepopmolds.Placeonebasilleafintoeachmold.Freeze8hoursoruntilfirm.Yield:6servings(servingsize:1pop).CALORIES109;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB28.9g;FIBER0.3g;CHOL0mg;IRON0.1mg;SODIUM1mg;CALC8mg
Lemon,Mint,andWhiteBeanDipYoucanmakethisdipinadvance,andstoreitinanairtightcontainerintherefrigeratoruptooneweek.Prep:5minutes
1garlicclove
1(15-ounce)canno-salt-addedcannellinibeans,rinsedanddrained
2tablespoonschoppedfreshmint
1teaspoongratedlemonrind
11⁄2tablespoonsfreshlemonjuice
1tablespoonextra-virginoliveoil1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1.Dropgarlicthroughfoodchutewithprocessoron;processuntilminced.Addbeansandremainingingredients;processuntilsmooth.Coverandchilluntilreadytoserve.Yield:10servings(servingsize:2tablespoons).CALORIES35;FAT1.6g(sat0.2g,mono1g,poly0.2g);PROTEIN1.4g;CARB4.1g;FIBER1.2g;CHOL0mg;IRON0.4mg;SODIUM67mg;CALC10mg
MelonKebabswithLimeandChilesThesespicykebabs,soldinthestreetsofMexico,areasnackthat’spopularwithschoolchildren.Youcanservethisrecipeinabowlasasidesaladaswell.Prep:4minutes
5cupscubedcantaloupe,honeydew,andwatermelon
1teaspoongratedlimerind1⁄4cupfreshlimejuice
1teaspoonagavesyrup
1teaspooncrushedchipotlechileflakes(suchasWilliams-SonomaCrushedChipotleChili)1⁄4teaspoonkoshersalt
1.Thread1cupfruitontoeachof5(8-inch)skewers,alternatingcantaloupe,honeydew,andwatermelon.
2.Combinelimerind,limejuice,andagavesyrupinasmallbowl,stirringwithasmallwhisk.Brushsyrupoverfruit.Combinechileflakesandsalt;sprinkleoverskewers.Yield:5servings(servingsize1kebab).CALORIES175;FAT0.3g(sat0.1g,mono0g,poly0.1g);PROTEIN1.2g;CARB15.6g;FIBER1.3g;CHOL0mg;IRON0.4mg;SODIUM116mg;CALC15mg
PeanutButter–BananaDipServethisprotein-packeddipwithappleslices,crackers,orpretzelsforanafternoonsnack.Ifyoudonotwanttheextracrunch,substitutecreamypeanutbutter.Prep:4minutes
1⁄2cupchunkypeanutbutter
1⁄3cupmashedripebanana
1tablespoonhoney1⁄4teaspoongroundcinnamon
1(6-ounce)cartonvanillafat-freeorganicyogurt
1.Combineallingredientsinamediumbowl.Yield:8servings(servingsize:3tablespoons).CALORIES127;FAT8g(sat1.3g,mono3.9g,poly2.4g);PROTEIN4.8g;CARB10.9g;FIBER1.7g;CHOL1mg;IRON0.3mg;SODIUM91mg;CALC37mg
PeanutButter–ChocolateChipGranolaSquaresThere’snothinglikethecombinationofpeanutbutterandchocolateforanafternoonpick-me-up.Withthesehomemadegranolabars,youcancontroltheamountofsugarandavoidthepreservativesfoundinstore-boughtcounterparts.Prep:7minutes•Cook:25minutes
Cookingspray
2cupsold-fashionedrolledoats,divided1⁄3cupsugar
3⁄4cupsemisweetchocolatechips
1⁄3cupcreamypeanutbutter
1⁄4cuphoney
3tablespoonscanolaoil
1.Preheatovento350°.Coatan8-inchsquaremetalbakingpanwithcookingspray.Linepanwithparchmentpaper,allowingparchmentpapertoextendoveredgeofpan.Coatparchmentpaperwithcookingspray.
2.Place1⁄2cupoatsinafoodprocessor;processuntilfinelyground.Combinegroundoats,remaining11⁄2cupsoats,sugar,andchocolatechipsinabowl.Addpeanutbutter,honey,andoil;stiruntilastiffdoughforms.Pressmixtureevenlyintopreparedpan.
3.Bakeat350°for25minutesoruntilgolden.Coolcompletelyinpanonawirerack.Liftmixturefrompanusingedgesofparchmentpaper.Cutinto16squares.Yield:16servings(servingsize:1square).CALORIES177;FAT9.1g(sat2.8g,mono4.2g,poly1.8g);PROTEIN3.4g;CARB23g;FIBER2.1g;CHOL0mg;IRON0.6mg;SODIUM25mg;CALC3mg
Peanut-RaisinSnackMixKeepacontainerofthissnackmixattheofficetocurbafternoonmunchies.Prep:6minutes•Cook:3minutes
11⁄2cupsoatmealsquarescereal
1cuptoastedmultigraincereal(suchasCheerios)1⁄2cuphoney-roastedpeanuts
1⁄2cupclassicgranola
2tablespoonsbutter,melted1⁄2teaspoongroundcinnamon
Cookingspray1⁄3cupraisins
1⁄3cupgoldenraisins
1.Combinefirst4ingredientsinlargemicrowave-safebowl.Combinebutterandcinnamoninasmallbowl.Drizzlebuttermixtureovercerealmixture;tosstocoat.Coatmixturewithcookingspray.MicrowaveatHIGH3minutes,stirringevery45seconds.Stirinraisins.Spreadsnackmixonwaxpapertocoolcompletely.Yield:10servings(servingsize:about6tablespoons).CALORIES157;FAT6.6g(sat2.2g,mono2.5g,poly1.5g);PROTEIN3.9g;CARB22.3g;FIBER2.4g;CHOL6mg;IRON4.9mg;SODIUM103mg;CALC35mg
PecanBiscottiThesenuttybiscottiareadeliciousaccompanimenttoacupofcoffeeortea.Storethemforuptotwoweeksinanairtightcontainer.Prep:15minutes•Cook:50minutes•Other:10minutes
11⁄2cupscoarselychoppedpecans,toastedanddivided
3⁄4cupsugar
9ouncesself-risingflour(about2cups)
1teaspoonvanillaextract
3largeeggs
1.Preheatovento350°.
2.Linealargebakingsheetwithparchmentpaper.
3.Place1⁄2cuppecansandsugarinafoodprocessor;processuntilfinelyground.Transferpecanmixturetoalargebowl.Weighorlightlyspoonflourintodrymeasuringcups,andlevelwithaknife.Addflour,vanillaandeggstobowl.Beatwithaheavy-dutymixeratmediumspeedjustuntilasoftdoughforms.Stirin1cuppecans.
4.Usingflouredhands,dividedoughinhalf.Formeachhalfintoa10x2–inchlog.Placelogs3inchesapartonpreparedbakingsheet.
5.Bakeat350°for30minutesoruntillightlybrowned.Coollogsonpan10minutes.
6.Cutlogsdiagonallyinto1⁄4-inch-thicksliceswithaserratedknife.Arrangeslicesonbakingsheet.Bakeat350°for10minutes.Turnslicesover;bakeanadditional10minutesoruntilgoldenandcrisp.Removeslicesfrompan.Coolcompletelyonawirerack.Yield:32servings(servingsize:1biscotto).CALORIES88;FAT4.2g(sat0.5g,mono2.3g,poly1.2g);PROTEIN1.8g;CARB11.3g;FIBER0.7g;CHOL20mg;IRON0.6mg;SODIUM106mg;CALC33mg
PimientoCheesePoppersPimientocheeseisagreatsnackwithanyfreshveggie.Tryitwithcelerysticksorbellpepperwedges.Prep:9minutes
3ounces1⁄3-less-fatcreamcheese,softened
3ouncesfat-freecreamcheese,softened
8ouncesreduced-fatextra-sharpcheddarcheese,shredded1⁄4cupcanolamayonnaise
1(4-ounce)jardicedpimientos,drained
2tablespoonsfinelydicedonion
Groundredpepper(optional)
24tricolorsweetminipeppers,cutinhalf
1.Combinefirst6ingredientsandgroundredpepper,ifdesired,inamediumbowl.Stuffeachpepperhalfwith2teaspoonscheesemixture.Refrigerateuntilreadytoserve.Yield:24servings(servingsize:2stuffedpepperhalves).CALORIES72;FAT5.3g(sat2g,mono2.4g,poly0.9g);PROTEIN3.5g;CARB2.1g;FIBER0.4g;CHOL11mg;IRON0.1mg;SODIUM142mg;CALC84mg
RoastedEdamameDon’tbetemptedtostirtheedamametoofrequently—it’smoreflavorfulwhenit’slightlycharred.Prep:4minutes•Cook:15minutes
1(16-ounce)packagefrozenunshellededamame(greensoybeans),thawed
4teaspoonsoliveoil1⁄4teaspoongroundredpepper
2garliccloves,minced1⁄2teaspooncoarseseasalt
1.Preheatovento500°.
2.Patedamamedrywithpapertowels.Placeedamame,oil,redpepper,andgarliconarimmedbakingsheet,tossingtocoat.
3.Bakeat500°for15minutesoruntilbrowned,stirringonce.Sprinklewithsalt.Yield:8servings(servingsize:1⁄2cup).
CALORIES101;FAT5.6g(sat0.7g,mono2.8g,poly1.6g);PROTEIN6.7g;CARB6.3g;FIBER2g;CHOL0mg;IRON1.2mg;SODIUM149mg;CALC68mg
Strawberry-GingerYogurtPopsSpicygingeristheperfectpairingwithstrawberriesintheserefreshingyogurtpops.Prep:5minutes•Cook:5minutes•Other:8hours
2cupsquarteredstrawberries1⁄4cupsugar
2tablespoonswater1⁄2teaspoongratedpeeledfreshginger
1cupplainlow-fatGreekyogurt
1teaspoonfreshlimejuice
1.Combinefirst4ingredientsinamediumsaucepan.Bringtoaboil;reduceheat,andsimmer,uncovered,5minutesoruntilberriesaresoftened,stirringoccasionally.Placestrawberrymixtureinablender;processuntilsmooth.Addyogurtandlimejuice.Processjustuntilblended.
2.Fill8(3-ounce)icepopmoldswithstrawberrymixture,accordingtomanu-facturer’sinstructions.Freeze8hoursoruntilfirm.Yield:8servings(servingsize:1pop).CALORIES91;FAT1.1g(sat0.6g,mono0.3g,poly0.1g);PROTEIN4.3g;CARB17.1g;FIBER1.3g;CHOL3mg;IRON0.3mg;SODIUM16mg;CALC41mg
Strawberry-CerealSnackBarsPrep:7minutes•Cook:2minutes•Other:5minutes
1(10.5-ounce)packageminiaturemarshmallows1⁄4cupbutter
6cupsbrantwigs,soygrahams,andpuffedwholegraincereal(suchasKashiGoLean)
1(5-ounce)packagedriedstrawberries,chopped
Cookingspray
1.Placemarshmallowsandbutterinalargemicrowave-safebowl.MicrowaveatHIGH2minutes.Stiruntilmarshmallowsmelt.Stirincerealandstrawberriesuntilcompletelycoated.
2.Pressmixtureintoa13x9–inchpancoatedwithcookingspray.Letstanduntilfirm.Cutinto16bars.Yield:16servings(servingsize:1bar).CALORIES181;FAT3.3g(sat1.9g,mono0.8g,poly0.3g);PROTEIN5.3g;CARB34.1g;FIBER4.5g;CHOL7.6mg;IRON1.1mg;SODIUM81mg;CALC33mg
SweetandSpicyKettleCornPoppedcornkeepsfreshforadayortwoifstoredinapaperbagwiththetopfoldeddown.Useotherspicesyoulike,suchascoriander,cumin,orpaprika.Prep:2minutes•Cook:5minutes
1⁄2teaspoongroundredpepper
11⁄4teaspoonsfineseasalt
1⁄4teaspoongroundchipotlechilepepper
3tablespoonscanolaoil1⁄2cuppopcorn,unpopped
1⁄4cupsugar
1.Combinefirst3ingredientsinasmallbowl.
2.HeatoilinalargeDutchovenovermediumheat.Addpopcorn;coverandcook30seconds.Sprinklepopcornwithsugar;cover.Assoonaskernelsbegintopop,beginshakingpan.Cook,shakingpanconstantly,4minutesoruntilpoppingslowsto2to3secondsbetweenpops.Transferpoppedcorntoalargebowl.Sprinklewithredpeppermixture;tosswell.Yield:16servings(servingsize:1cup).
CALORIES57;FAT2.9g(sat0.2g,mono1.7g,poly0.9g);PROTEIN0.6g;CARB7.4g;FIBER0.9g;CHOL0mg;IRON0.2mg;SODIUM175mg;CALC0mg
ToastedCashewHummusToastingthealreadyroastedcashewsdeepenstheirflavor.Servewithpitachipsorrawveggies.Prep:6minutes•Cook:7minutes
1cupjumbocashews,roastedinseasalt
2garliccloves3⁄4cupwater
1⁄4cuptahini(roastedsesameseedpaste)
2tablespoonsfreshlimejuice
1tablespoonoliveoil
1teaspoongroundcumin1⁄4teaspoonsalt
1(15.5-ounce)canchickpeas(garbanzobeans),rinsedanddrained
2teaspoonschoppedfreshcilantro(optional)
1.Preheatovento350°.
2.Spreadcashewsinashallowpan.Bakeat350°for7minutes,stirringoccasionally.
3.Dropgarlicthroughfoodchutewithprocessoron;processuntilminced.Addcashews,water,andnext6ingredients;processuntilsmooth.Garnishwithcilantro,ifdesired.Yield:10servings(servingsize:1⁄4cup).
CALORIES162;FAT11.3g(sat1.9g,mono6g,poly2.8g);PROTEIN4.6g;CARB12.7g;FIBER2g;CHOL0mg;IRON1.6mg;SODIUM234mg;CALC27mg
Tomato-AvocadoDipThisdip’ssmoothtexturemakesitanidealsandwichspreadortacotopping.Prep:5minutes
1cupchoppedtomato
11⁄2teaspoonschoppedfreshcilantro
1tablespoonfreshlimejuice1⁄4teaspoonsalt
1⁄4teaspoongroundcumin
1ripepeeledavocado,coarselymashed
1garlicclove,minced
36bakedtortillachips
1.Combinefirst7ingredientsinamediumbowl.Serveimmediatelywithchips.Yield:6servings(servingsize:1⁄4cupdipand6tortillachips).
CALORIES103;FAT5.4g(sat0.7g,mono3.3g,poly0.6g);PROTEIN2.1g;CARB13.6g;FIBER3.4g;CHOL0mg;IRON0.4mg;SODIUM177mg;CALC24mg
TrailMixPoppersTossafewofthesenutrient-packedpoppersinazip-topplasticbag,andyou’rereadytorollwithsnackinhand.Pairthemwithyogurtforaquickbreakfast,too.Createamorecomplexflavorbyaddingthreeslicesofcrystallizedgingerwhenmincingthefruitbits.Prep:11minutes
2⁄3cupslicedalmonds
1⁄4cupflakedsweetenedcoconut
1(7-ounce)bagdriedfruitbits(suchasSunMaid)
11⁄2tablespoonshoney
1.Placealmondsinafoodprocessor;pulse10timesoruntilminced.Transferhalfofalmondstoamediumbowl.Addcoconutandfruitbitstoremainingalmondsinprocessor;process30secondsoruntilminced.Addhoney.Pulse10timesorjustuntilblended.
2.Usinga1-inchscoop,shapemixtureinto18(1-inch)balls.Rollballsinreservedalmonds.Storeinanairtightcontainer.Yield:9servings(servingsize:2poppers).
Note:Thebagofdriedfruitbitsweusedintestingcontainedraisins,apples,apricots,peaches,plums,andcherries.CALORIES119;FAT3.4g(sat0.8g,mono1.7g,poly0.7g);PROTEIN1.8g;CARB21.3g;FIBER2.6g;CHOL0mg;IRON0.7mg;SODIUM18mg;CALC26mg
CocktailHour
CrabSaladinWontonCupsWontonwrappersbecomeacrispygoldenshellforfreshcrabsalad:Simplycoatthemwithcookingspray,moldthemintominimuffincups,andbake.Prep:3minutes•Cook:12minutes
Cookingspray
18wontonwrappers
Chile-LimeDressing1⁄2poundjumbolumpcrabmeat,drainedandshellpiecesremoved
1⁄2cupfinelychoppedcelery(2stalks)
1⁄3cupfinelychoppedredonion
1.Preheatovento375°.
2.Coat18miniaturemuffincupswithcookingspray.Coatwontonwrapperswithcookingspray;press1wrapperintoeachmuffincup.Bakeat375°for12minutesoruntilbrownedandcrisp.Removewontoncupsfrommuffincups.
3.Whilewontoncupsbake,prepareChile-LimeDressinginamediumbowl.Addcrab,celery,andoniontodressing,tossingtocoat.Fillwontoncupsevenlywithcrabmixture.Serveimmediately.Yield:9servings(servingsize:2filledwontoncups).CALORIES104;FAT3g(sat0.4g,mono1.7g,poly0.4g);PROTEIN7.7g;CARB10.8g;FIBER0.7g;CHOL28mg;IRON0.9mg;SODIUM227mg;CALC39mg
Chile-LimeDressingPrep:4minutes
1teaspoongratedlimerind
21⁄2tablespoonsfreshlimejuice
2tablespoonsmincedgreenonions
11⁄2tablespoonsoliveoil
1⁄2teaspoonchoppeddriedThaichiles(2chiles)
1⁄4teaspoonfreshlygroundblackpepper
1⁄8teaspoonsalt
1.Combineallingredientsinamediumbowl,stirringwithawhisk.Coverandchilluntilreadytoserve.Yield:9servings(servingsize:2teaspoons).CALORIES23;FAT2.3g(sat0.3g,mono1.7g,poly0.3g);PROTEIN0.1g;CARB0.7g;FIBER0.2g;CHOL0mg;IRON0.1mg;SODIUM34mg;CALC2mg
Apricot-StiltonBitesThissimpleappetizerisalsodeliciouswithwhiteStiltonorawhiteStiltonblendwithginger.Youcansubstitutehoneyfortheagavesyrup,ifyoulike.AglassofVouvraywouldcomplementthesesnacks.Prep:6minutes
1⁄4cup(1ounce)crumbledblueStiltoncheese
12driedapricothalves
2tablespoonscoarselychoppedpistachios
1tablespoonagavesyrup1⁄2teaspoonchoppedfreshthyme
1.Place1teaspooncheeseoneachapricot;topeachwith1⁄2teaspoonpistachios.Drizzleevenlywithsyrup.Sprinkleevenlywiththyme.Yield:4servings(servingsize:3toppedapricots).CALORIES92;FAT4.3g(sat1.9g,mono1.6g,poly0.6g);PROTEIN2.8g;CARB11.8g;FIBER1.2g;CHOL6.3mg;IRON0.4mg;SODIUM144mg;CALC51mg
BroccoliPestoBruschettaTakeinspirationfromthesebruschetta,andspreadleftoverbroccolipestoonasandwich.Prep:4minutes•Cook:6minutes
12(1⁄2-ounce)slicesdiagonallycutFrenchbreadbaguette
Cookingspray
2cupsbroccoliflorets
1garlicclove1⁄4cup(1ounce)gratedfreshParmesancheese
2tablespoonspinenuts
2tablespoonsoliveoil
11⁄2ouncesshavedpecorinoRomanocheese
1⁄4teaspoonfreshlygroundblackpepper
1.Preheatovento450°.
2.Lightlycoatbreadsliceswithcookingspray;placeonabakingsheet.Bakeat450°for5minutesoruntilcrisp.
3.Whilebreadbakes,cookbroccoliinboilingwater6minutesorjustuntiltender;drain.
4.Dropgarlicthroughfoodchutewithprocessoron;processuntilminced.Addbroccoli,Parmesancheese,pinenuts,andoliveoil.Processuntilsmooth.
5.ToptoastslicesevenlywithbroccolimixtureandpecorinoRomanocheese.Sprinkleevenlywithpepper.Serveimmediately.Yield:12servings(servingsize:1bruschetta).CALORIES79;FAT4.4g(sat1g,mono1.9g,poly0.8g);PROTEIN3g;CARB7.5g;FIBER0.7g;CHOL3mg;IRON0.6mg;SODIUM149mg;CALC52mg
CaramelizedOnionandGoatCheeseTartletsAclassytwistononiondip,thesetartspairthecomplexflavorofcaramelizedonionwithgoatcheeseinaprettyshell.Prep:10minutes•Cook:22minutes
1(1.9-ounce)packageminiphylloshells
Cookingspray
1cupdicedonion
2tablespoonsreduced-fatsourcream1⁄2teaspoonfreshlygroundblackpepper
1(4-ounce)packageherbedgoatcheese
Thymesprigs(optional)
1.Preheatovento400°.
2.Arrangephylloshellsonabakingsheet.Heatamediumskilletovermedium-highheat.Coatpanwithcookingspray.Addoniontopan;coatwithcookingspray.Cookonion,stirringfrequently,10minutesoruntilgoldenbrownandtender.
3.Combinesourcream,pepper,andcheese.Place1tablespooncheesemixtureintoeachminiphylloshell.Topeachwith1teaspoononion.
4.Bakeat400°for10to12minutesoruntilgolden.Letcoolonawirerack.Garnishwiththymesprigs,ifdesired.Yield:15servings(servingsize:1tartlet).CALORIES42;FAT2.8g(sat1.2g,mono1.1g,poly0.3g);PROTEIN1.3g;CARB3.2g;FIBER0.2g;CHOL3.7mg;IRON0.2mg;SODIUM48mg;CALC11mg
CarrotSoupShotsGingerandcarrotsareaclassiccombo.Here,thegingerblendswithcrèmefraîche,athick,mild-flavoreddairyproductthatispopularinFrance.Ifyoucan’tfindit,youcansubstitutesourcream.Prep:3minutes•Cook:5minutes
2cupsfrozenslicedcarrots
2tablespoonswater
11⁄2teaspoonsunsaltedbutter
2tablespoonschoppedshallots(1mediumshallot)
2cupsorganicvegetablebroth,divided
GingerCrèmeFraîche
1.Placecarrotsand2tablespoonswaterinamediummicrowave-safebowl.Covertightlywithheavy-dutyplasticwrap.MicrowaveatHIGH5minutesoruntilcarrotsaretender.
2.Whilecarrotscook,meltbutterina2-quartsaucepanovermedium-highheat.Addshallots;cook,stirringoften,3minutesorjustuntiltender.
3.Placeshallots,halfofcookedcarrots,and1cupbrothinablender.Removecenterpieceofblenderlid(toallowsteamtoescape);secureblenderlidonblender.Placeacleantoweloveropeninginblenderlid(toavoidsplatters).Blenduntilsmooth.Pourintoalargebowl.Repeatprocedurewithremainingcarrotsandbroth.Stirtoblend.
4.Servesoup,warmorchilled,inshotglasseswithadollopofGingerCrèmeFraîche.Yield:20servings(servingsize:2tablespoonssoupandabout1⁄2teaspooncrèmefraîche).
CALORIES15;FAT0.9g(sat0.5g,mono0.3g,poly0g);PROTEIN0.1g;CARB1.5g;FIBER0.4g;CHOL3mg;IRON0.1mg;SODIUM64mg;CALC6mg
GingerCrèmeFraîche
Prep:2minutes
2tablespoonscrèmefraîche
1teaspoonchoppedgreenonions3⁄4teaspoongratedpeeledfreshginger
1⁄4teaspoonfreshlemonjuice
1.Combineallingredientsinasmallbowl.Chilluntilreadytoserve.Yield:20servings(servingsize:about1⁄2teaspoon).
CALORIES6;FAT0.6g(sat0.4g,mono0.2g,poly0g);PROTEIN0g;CARB0g;FIBER0g;CHOL2mg;IRON0mg;SODIUM0.6mg;CALC1mg
CreamyAvocadoDipwithSweetPotatoChipsSourcreammakesthisdipextrasmooth.Experimentwithdifferentchips:Youmighttryplaintainchipsortarorootchipsinplaceofthestore-boughtsweetpotatochips.Prep:6minutes
1ripepeeledavocado,coarselymashed1⁄3cuplightsourcream
2tablespoonsfreshlemonjuice1⁄2teaspoongroundcumin
1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
32sweetpotatochips
1.Combinefirst6ingredientsinamediumbowl.Servewithchips.Yield:8servings(servingsize:2tablespoonsdipand4chips).CALORIES78;FAT5.2g(sat1.1g,mono2.4g,poly0.9g);PROTEIN1.3g;CARB7g;FIBER1.5g;CHOL3.3mg;IRON0.3mg;SODIUM85mg;CALC29mg
useextraavocadoin
ShreddedChickenTacos
BlackBeanOmeletwithTomato-AvocadoSalsa
AvocadoBLT
CurriedHummusHummus,aMediterraneanclassic,getsanIndiantwistwithcurry.Prep:4minutes
2(15-ounce)cansno-salt-addedchickpeas(garbanzobeans),drained
2tablespoonswater
2tablespoonsextra-virginoliveoil
1tablespoonfreshlemonjuice
2teaspoonscurrypowder1⁄2teaspoonsalt
1.Placeallingredientsinafoodprocessor;processuntilsmooth.Yield:8servings(servingsize:1⁄3cup).
CALORIES94;FAT4.7g(sat0.5g,mono3g,poly0.9g);PROTEIN3.3g;CARB10.2g;FIBER2.9g;CHOL0mg;IRON1.1mg;SODIUM224mg;CALC24mg
servewith
SpicyCilantroNaanChipsPrep:5minutes•Cook:7minutes
1(9-ounce)packagewhole-wheatnaan(2naan)
Oliveoil–flavoredcookingspray1⁄2teaspoonsmokedpaprika
1⁄4teaspoonkoshersalt
1⁄4teaspoongroundredpepper
2tablespoonschoppedfreshcilantro
1.Preheatovento425°.
2.Cuteachnaaninto8wedges.Arrangewedgesinasinglelayeronabakingsheet.Coatwedgeswithcookingspray.
3.Combinesmokedpaprika,salt,andgroundredpepperinasmallbowl;sprinkleevenlyoverwedges.Lightlycoatwedgeswithcookingspray.Sprinklewithcilantro.
4.Bakeat425°for7minutesoruntilbrownedandcrisp.Yield:8servings(servingsize:2chips).CALORIES87;FAT2.6g(sat0.5g,mono0.8g,poly0.8g);PROTEIN2.6g;CARB10.8g;FIBER2.1g;CHOL2.5mg;IRON0.9mg;SODIUM263mg;CALC21mg
FigandCaramelizedOnionFlatbreadStraightfromtheoven,thissweetandsavoryflatbreadwinsravereviews.Balsamicglazeisasweet,tangysyrupmadefrombalsamicvinegar.Lookforitingrocerystores.Youcansubstitutefetacheeseorayoungsheep’smilkcheeseforthericottasalata.Prep:10minutes•Cook:27minutes•Other:5minutes
1tablespoonoliveoil
1largeonion,thinlysliced1⁄8teaspoonfreshlygroundblackpepper
1cupwater3⁄4cupdriedMissionfigs,stemsremoved
1(11-ounce)canrefrigeratedthinpizzacrustdough
Cookingspray2⁄3cupricottasalata
1tablespoonbalsamicglaze
1.Preheatovento425°.
2.Heatoilinamediumnonstickskilletovermediumheat.Addonion;cook10minutesoruntilverysoftandgolden,stirringfrequently.Stirinpepper,andremovefromheat.
3.Whileonioncooks,combinewaterandfigsinasmallmicrowave-safebowl.MicrowaveatHIGH1minute.Letstand5minutes.
4.Whilefigsstand,unrolldough.Shapedoughintoa15x12–inchrectangleonabakingsheetcoatedwithcookingspray.Bakeat425°for5minutes.
5.Drainfigs,andcoarselychop.Topcrustwithonionandfigs;sprinklewithricottasalata.
6.Bakeat425°for10minutesoruntilgolden.Drizzlewithbalsamicglaze.Cutintopieces.Serveimmediately.Yield:18servings(servingsize:1piece).CALORIES89;FAT3.1g(sat1g,mono1g,poly0.8g);PROTEIN2.3g;CARB13.4g;FIBER1.1g;CHOL0mg;IRON0.6mg;SODIUM174mg;CALC18mg
useextradriedfigsin
BeefTenderloinwithPepperyFig-PortSauce
Fig–GoatCheeseSpread
Fig-MapleDropBiscuits
GoatCheese–StuffedPiquilloPeppersForaneasymake-aheadoption,chillthestuffedpeppers,covered,ontheservingplatter.Whenreadytoserve,letthemstandatroomtemperature30minutes,andthendrizzlewiththevinaigretteandsprinklewithchives.Prep:10minutes
4teaspoonsoliveoil,divided
2tablespoonschoppedpittedkalamataolives1⁄4teaspoongarlicpepper
1(4-ounce)packagegoatcheese
11⁄2teaspoonssherryvinegar
1(9.5-ounce)jarpimientosdelpiquillopeppers
2teaspoonschoppedfreshchives
1.Combine1teaspoonoilandnext3ingredientsinasmallbowl.
2.Combine3teaspoonsoilandvinegarinanothersmallbowl,stirringwithawhisk.
3.Drainpeppers,andpatdry.Carefullymakeaverticalslitdown1sideofeachpepper.Openpeppersandfillevenlywithcheesemixture.Closeedgesofpepperoverfillingtoseal.Placestuffedpeppers,seamsidesdown,onaservingplatter.Drizzleevenlywithvinaigrette,andsprinkleevenlywithchives.Serveimmediately.Yield:12servings(servingsize:1pepper).CALORIES52;FAT3.9g(sat1.6g,mono1.9g,poly0.3g);PROTEIN1.8g;CARB2g;FIBER0.9g;CHOL4.4mg;IRON0.2mg;SODIUM128mg;CALC14mg
GrilledAsparagusPizzasUsegreen,white,andpurpleasparagusforastunningpizza.Prep:7minutes•Cook:4minutes
1⁄4poundasparagusspears,trimmed
11⁄2teaspoonsoliveoil
1⁄2teaspoonfreshlygroundblackpepper,divided
1⁄4teaspoonsalt
1lemon1⁄2cuppart-skimricottacheese
1⁄4cup(2ounces)herbedgoatcheese
1⁄2(12-ounce)packagewhole-wheatnaan(2naan)
Cookingspray
1.Preheatgrilltomedium-highheat.
2.Placeasparagusinabowl.Addoil,1⁄4teaspoonpepper,andsalt;tosstocoat.
3.Grate1teaspoonrindandsqueeze1tablespoonjuicefromlemon.Combine1⁄4teaspoonpepper,lemonrind,lemonjuice,ricottacheese,andgoatcheeseinasmallbowl.Spreadeachnaanwithhalfofcheesemixture.
4.Placepizzasandasparagusongrillrackcoatedwithcookingspray.Grill4minutesoruntilpizzasarecrispandasparagusiscrisp-tender.Chopasparagus,andsprinkleevenlyoverpizzas.Cuteachpizzainto8wedges.Yield:8servings(servingsize:2wedges).CALORIES111;FAT4.5g(sat1.9g,mono1.4g,poly0.6g);PROTEIN5.6g;CARB12.9g;FIBER2.4g;CHOL7.3mg;IRON1.1mg;SODIUM204mg;CALC53mg
Lemon-ArtichokeSpreadwithSpicyPitaCrispsAtangyspreadgetsakickfromcumin-dustedpitacrisps.Makeitwhilethepitacrispsbake.Prep:10minutes•Cook:5minutes
1(10-ounce)packagefrozenartichokehearts,thawedandchopped
2tablespoonschoppedfreshflat-leafparsley
6ounces1⁄3-less-fatcreamcheese,softened
2tablespoonsfreshlemonjuice1⁄4teaspoonfreshlygroundblackpepper
SpicyPitaCrisps
1.Combinefirst5ingredientsinasmallbowl.ServewithSpicyPitaCrisps.Yield:8servings(servingsize:2tablespoonsspreadand4crisps).CALORIES116;FAT5.5g(sat2.8g,mono1.3g,poly0.5g);PROTEIN4.4g;CARB13g;FIBER3.4g;CHOL16mg;IRON0.8mg;SODIUM210mg;CALC47mg
servewith
SpicyPitaCrispsPrep:5minutes•Cook:5minutes
2(6-inch)whole-wheatpitas
Oliveoil–flavoredcookingspray1⁄2teaspoongroundcumin
1⁄4teaspoonfreshlygroundblackpepper
1⁄8teaspoonkoshersalt
1⁄8teaspoongroundredpepper
1.Preheatovento425°.
2.Cuteachpitainto8wedges.Spliteachwedgeinhalf.Placeinsinglelayeronabakingsheetcoatedwithcookingspray.
3.Combinecuminandnext3ingredientsinsmallbowl.Sprinkleevenlyoverpitawedges.Lightlycoatpitawedgeswithcookingspray.
4.Bakeat425°for5minutesoruntilbrownedandcrisp.Yield:8servings(servingsize:4crisps).CALORIES44;FAT0.5g(sat0.1g,mono0.1g,poly0.2g);PROTEIN1.6g;CARB8.9g;FIBER1.3g;CHOL0mg;IRON0.5mg;SODIUM115mg;CALC4mg
GrilledBacon-WrappedShrimpLimeistheflavorstarinboththevinaigretteandthedippingsauceforthesecrispshrimp.Prep:8minutes•Cook:7minutes
3ouncesthinlyslicedpancetta(about16slices)
16largeshrimp,peeledanddeveined(about3⁄4pound)
1tablespoonfreshlimejuice
2teaspoonsoliveoil1⁄4teaspoonfreshlygroundblackpepper
1largegarlicclove,minced
Cookingspray
Apricot-LimeDippingSauce
1.Preheatgrillpan.
2.Wrappancettaaroundshrimp.
3.Combinelimejuiceandnext3ingredientsinasmallbowl.Brushmixtureovershrimp.Coathotgrillpanwithcookingspray.Placeshrimponpan;cook3minutesoneachsideoruntilshrimparedoneandpancettaiscrisp,brushingwithremaininglimejuicemixture.ServewithApricot-LimeDippingSauce.Yield:8servings(servingsize:2shrimpandabout2teaspoonssauce).CALORIES128;FAT4.9g(sat1.4g,mono2.2g,poly0.7g);PROTEIN11g;CARB9.5g;FIBER0.1g;CHOL72mg;IRON1.3mg;SODIUM310mg;CALC24mg
Apricot-LimeDippingSaucePrep:2minutes
1⁄3cupapricotpreserves
2teaspoonsfreshlimejuice
11⁄2teaspoonslower-sodiumsoysauce
1⁄2teaspoongratedlimerind
1⁄2teaspoongratedpeeledfreshginger
1.Combineallingredientsinasmallbowl.Yield:8servings(servingsize:about2teaspoons).CALORIES143;FAT5.1g(sat1.5g,mono2.2g,poly0.8g);PROTEIN13.9g;CARB9.7g;FIBER0.1g;CHOL94mg;IRON1.7mg;SODIUM328mg;CALC31mg
BarbecueTurkeyBurgerSlidersGreatforservingatsmallparties,thisrecipecanalsobemadeintofull-sizedburgersfordinner.Prep:15minutes•Cook:10minutes
1poundgroundturkeybreast
3tablespoonschoppedfreshcilantro
2tablespoonsbarbecuesauce
Cookingspray
12(1.2-ounce)whole-wheatsliderbuns
MustardColeslaw
1.Combinefirst3ingredientsinamediumbowl.Dividemeatmixtureinto12equalportions;shapeportionsinto1⁄4-inch-thickpatties.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addhalfofpattiestopan;cook3minutes.Turnpattiesover;cook2minutesoruntildone.Transferpattiestoaplate;keepwarm.Repeatprocedurewithremainingpatties.
3.Place1pattyonbottomhalfofeachbun.Topeachpattywithabout3tablespoonsMustardColeslawand1buntop.Yield:12servings(servingsize:1burger).CALORIES149;FAT2.5g(sat0.1g,mono0.2g,poly1.1g);PROTEIN14.5g;CARB19g;FIBER1.3g;CHOL15mg;IRON0.5mg;SODIUM207mg;CALC47mg
MustardColeslawPrep:5minutes
1⁄4cupcreamymustardblend(suchasDijonnaise)
2tablespoonswhitewinevinegar
3⁄4teaspoonsugar
1⁄4teaspoonfreshlygroundblackpepper
1⁄4cupchoppedredonion
1(5-ounce)packagecabbage-and-carrotcoleslaw
1.Combinefirst4ingredientsinamediumbowl,stirringwithawhisk.
2.Addonionandcoleslaw;tosstocoat.Yield:12servings(servingsize:about3tablespoons).CALORIES8;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB1.6g;FIBER0.3g;CHOL0mg;IRON0mg;SODIUM27mg;CALC7mg
Fennel-SausageMeatballsYourkitchenwillbefragrantwiththearomaoffennelwhilethesemeatballsbake.TheSimpleTomato-BasilSauceisnicetohaveonhandtodresspastaforlunchordinner.Prep:17minutes•Cook:10minutes
1poundhotturkeyItaliansausage,casingsremoved1⁄4cupfreshlygratedParmigiano-Reggianocheese
1teaspoonfennelseeds
2garliccloves,minced
2teaspoonsoliveoil
2cupsSimpleTomato-BasilSauce
1.Preheatovento450°.
2.Combinefirst4ingredientsinamediumbowl;shapemixtureinto32meatballs(about1inchthick).
3.Heatoilinalargenonstickskilletovermedium-highheat.Addmeatballstopan.Cook2minutesoneachsideoruntilbrowned.Placemeatballsonajelly-rollpan.
4.Bakeat450°for6minutesoruntildone.AddSimpleTomato-BasilSauce,stirringtocoat.Yield:16servings(servingsize:2meatballsand21⁄2table-spoonssauce).
CALORIES81;FAT4.6g(sat1.7g,mono1.7g,poly0.6g);PROTEIN6.1g;CARB3.2g;FIBER0.9g;CHOL18mg;IRON1.2mg;SODIUM220mg;CALC34mg
SimpleTomato-BasilSaucePrep:2minutes•Cook:3minutes
2teaspoonsoliveoil
2garliccloves,sliced
1(28-ounce)cancrushedtomatoes1⁄4teaspoonfreshlygroundblackpepper
1⁄8teaspoonsalt
1⁄4cuptornfreshbasilleaves
1.Heatoilinalargenonstickskilletovermediumheat.Addgarlictopan.Sauté1minuteoruntillightlybrowned.Addtomatoes,pepper,andsalt.Bringtoaboil;removefromheat,andstirinbasil.Yield:16servings(servingsize:21⁄2tablespoons).
CALORIES22;FAT0.6g(sat0.1g,mono0.4g,poly0.1g);PROTEIN0.9g;CARB2.6g;FIBER0.8g;CHOL0mg;IRON0.6mg;SODIUM18mg;CALC18mg
Cucumber-GinSipperThisrefreshinggincocktailgainsitsherbalnotesfromaninfusionofcucumberandshiso,aswellasatouchofPimm’sNo.1.Shiso,alsoknownasperilla,isanherbwidelyusedinJapanesecuisine.Theanise-flavoredherbcomesinbotharedandagreenvariety;youcanfinditatAsianmarkets.Useavegetablepeelertomakethecucumberribbon.Thedrinkisbestwithalighter-stylegin,suchasBeefeaterorHendrick’s.Prep:5minutes
4(1⁄4-inch-thick)slicesEnglishcucumber
4greenshisoleaves,divided
2teaspoonsPimm’sNo.1
2tablespoonsgin
1teaspoonlimejuice
Crushedice1⁄4cupclubsoda
1(6x2–inch)Englishcucumberribbon(1⁄8inchthick)
1.Placecucumberslices,3shisoleaves,andPimm’sinamartinishaker;crushleaveswithbackofalongspoon.Addginandlimejuice.Fillshakerwithcrushedice;shake.Fillanold-fashionedglasswithcrushedice.Strainmixtureovericeinglass.Stirinclubsoda.Garnishwith1shisoleafandacucumberribbon.Yield:1serving.CALORIES89;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB0.9g;FIBER0.1g;CHOL0mg;IRON0.1mg;SODIUM1mg;CALC6mg
useextracucumberin
MiniPorkBuns
GreekLambSalad
Feta-MintDip
KentuckyMuleAtwistontheMoscowMule,whichistraditionallymadewithvodkaandgingerale,thiscocktailstepsupthegamewithbourbonandgingerbeer.Prep:3minutes•Other:10minutes
1⁄2cupbourbon
2tablespoonsCointreau(orange-flavoredliqueur)
3cupsgingerbeer
IcyGingerOranges
1.Fill6(8-ounce)glassesone-thirdfullwithice.CombinebourbonandCointreau;pour12⁄3tablespoonsbourbonmixtureineachglass.Add1⁄2cupgingerbeertoeachglass.GarnishwithIcyGingerOranges.Yield:6servings(servingsize:about2⁄3cupand1orangeslice).CALORIES171;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB23g;FIBER0.5g;CHOL0mg;IRON0.3mg;SODIUM2mg;CALC18mg
IcyGingerOrangesPrep:2minutes•Other:10minutes
1tablespoonchoppedcrystallizedginger
2tablespoonssugar
6(1⁄8-inch-thick)slicesnavelorange
1.Placegingerandsugarinsmallfoodprocessororspicegrinder;pulseuntilminced.Dredgeorangeslicesingingermixture;placeinasinglelayeronaparchmentpaper–linedbakingsheet.Freeze10minutesoruntilreadytouse.Yield:6servings(servingsize:1orangeslice).CALORIES48;FAT0.3g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB12.3g;FIBER0.5g;CHOL0mg;IRON
0.3mg;SODIUM2mg;CALC18mg
MangoMo-ritaWhatdoyougetwhenyoucombinethebestoftwofavorites:amojitoandamargarita?Afestivemo-rita!Prep:7minutes
1cupcubedpeeledripemango1⁄4cupfreshmintleaves
2tablespoonssuperfinesugar
2tablespoonsfreshlimejuice1⁄2cuptequila
1tablespoonTripleSec(orange-flavoredliqueur)
Crushedice
1cupclubsoda
Mintsprigs(optional)
1.Placefirst4ingredientsinablender;processuntilsmooth.StirintequilaandTripleSec.
2.Filleachof4glasseswith1⁄2cupcrushedice.Pourmangomixtureevenlyoverice,andfilleachglasswith1⁄4cupclubsoda.Garnishwithmintsprigs,ifdesired.Yield:4servings(servingsize:about2⁄3cup).
CALORIES130;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.3g;CARB15.7g;FIBER0.9g;CHOL0mg;IRON0.2mg;SODIUM14mg;CALC12mg
MintVodkaandIcedGreenTeaUseyourfavoritebrandofgreenteaforthisrefreshingdrink;theyoftenvaryinstrengthandflavor.Addalemonwedge,ifyoulike.Prep:5minutes•Cook:8minutes•Other:2hoursand10minutes
4cupswater
2tablespoonsagavesyrup
6mintgreenteabags
4(5-inch)mintsprigs
1cupsweetteavodka
1.Placefirst4ingredientsinalargesaucepan;bringtoaboil.Boil5minutes,stirringoccasionally.Removepanfromheat;coverandletstand10minutes.Removeanddiscardteabagsandmint,squeezingteabagstoremoveliquid.Stirinvodka;letcoolcompletely.Pourteamixtureintoapitcher;coverandrefrigerateuntilthoroughlychilled.
2.Serveteaoverice.Yield:5servings(servingsize:about1cup).CALORIES127;FAT0g(sat0g,mono0g,poly0g);PROTEIN0g;CARB6.4g;FIBER0g;CHOL0mg;IRON0mg;SODIUM1mg;CALC0mg
RaspberryLemonDropTorampuptheraspberryflavor,useraspberry-flavoredsparklingwater.Prep:5minutes•Cook:3minutes
1⁄2cupsugar
1⁄2cupwater
1⁄4cupfreshlemonjuice
6lemonthymesprigs
1cupfreshraspberries
6ouncesraspberry-flavoredvodka
1cupclubsoda
4lemonslices
Additionalfreshraspberries(optional)
1.Combinefirst4ingredientsinasmallheavysaucepan.Cookovermediumheat,stirringgentlyuntilsugardissolves.Removepanfromheat.Removeanddiscardthymesprigs.
2.Place1⁄4cupraspberriesinacocktailshaker;crushwithbackofawoodenspoon.Add11⁄2ouncesvodkaand1tablespoonthymesyrup.Fillshakerwithcrushedice;shakeuntiloutsideofglassisfrosted.Pourmixturethroughafine-meshsieveintoaglass;gentlystirin1⁄4cupsoda.Repeatprocedurewithremainingraspberries,vodka,syrup,ice,andclubsoda,reservingremainingsyrupforanotheruse.Serveeachdrinkwithalemonsliceandadditionalraspberries,ifdesired.Yield:4servings(servingsize:1⁄2cup).
CALORIES152;FAT0.3g(sat0g,mono0g,poly0.1g);PROTEIN0.5g;CARB13.5g;FIBER2.5g;CHOL0mg;IRON1.2mg;SODIUM1.4mg;CALC24mg
SparklingPeachLemonade
Muddlemintleavesinthebottomofeachglassformoreflavor,oradd11⁄3cupscitrusvodkaforaspikedcocktail.Prep:5minutes•Cook:4minutes
1⁄4cupfreshlemonjuice
3tablespoonssugar
2cupslemon-flavoredsparklingwater,chilled
2cupsgingerale,chilled
11⁄2cupspeachnectar,chilled
Mintsprigs(optional)
1.Combinelemonjuiceandsugarinasmallsaucepan.Cookovermediumheat,stirringconstantly,4minutesorjustuntilsugardissolves.Pourintoalargepitcher.Coverandchill.
2.Stirinsparklingwater,gingerale,andpeachnectarjustbeforeserving.Serveoverice,andgarnishwithmintsprigs,ifdesired.Yield:6servings(servingsize:about1cup).CALORIES88;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.2g;CARB23g;FIBER0.4g;CHOL0mg;IRON0.3mg;SODIUM13mg;CALC19mg
SpicyCarrotBloodyMaryThisversionofaBloodyMarymixestheheatofjalapeñowithsweetcarrotjuice.Makethecocktailsspicierbyusingjalapeñoorblackpeppervodka.Useavegetablepeelertomakethecarrotribbons.Youcanalsodressthemupwithlimewedges,preservedlemonslices,orgreenolives.Prep:3minutes
1cupcarrotjuice,chilled1⁄2cupvodka
1⁄4teaspoongroundcumin
1(15-ounce)candicedtomatoeswithcelery,onion,andgreenpepper
1jalapeñopepper,coarselychopped
5smallserranopeppers(optional)
5carrotribbons(optional)
1.Placefirst5ingredientsinablender.Blenduntilsmooth.Serveoverice.Garnishwithserranopeppersandcarrotribbons,ifdesired.Yield:5servings(servingsize:about3⁄4cup).CALORIES103;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN1.2g;CARB11.5g;FIBER1.9g;CHOL0mg;IRON0.8mg;SODIUM187mg;CALC40mg
WhiteCranberry–PeachSpritzersThesespritzerscombinewhitecranberry–peachjuiceandcitrusy,herbalLilletBlanc,awhiteaperitifwine,withseasonalfreshpeachesandlime-flavoredsparklingwatertocreatealight,summerydrink.Prep:7minutes
2cupswhitecranberry–peachjuice
1cupLilletBlanc(Frenchaperitifwine)
1peach,halved
11⁄2cupslime-flavoredsparklingwater
4limeslices
1.Combinejuiceandwineinapitcher.Peelhalfofpeachandcutintoslices.Addpeachslicestojuicemixture;muddlewithliquid.Dividepeachmixtureevenlyamong4ice-filledglasses.Add6tablespoons(3⁄8cup)lime-flavoredsparklingwatertoeachglass.Cutremainingpeachhalfinto4slices.Garnisheachdrinkwith1peachsliceand1limeslice.Yield:4servings(servingsize:11⁄4cups).
CALORIES120;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.3g;CARB20g;FIBER0.6g;CHOL0mg;IRON0.1mg;SODIUM20mg;CALC11mg
WeeknightDinner
Horseradish-GarlicFlankSteakHorseradishgivesgrilledflanksteakatangykickofspiciness.Prep:3minutes•Cook:12minutes•Other:5minutes
2tablespoonspreparedhorseradish
1tablespoonoliveoil1⁄2teaspoonsalt
4garliccloves,minced
1(1-pound)flanksteak,trimmed
Cookingspray
1.Preheatgrilltomedium-highheat.
2.Combinefirst4ingredientsinabowl,stirringwithawhisk.Spreadmixtureontobothsidesofsteak.
3.Placesteakongrillrackcoatedwithcookingspray.Grill4to5minutesoneachsideoruntildesireddegreeofdoneness.Removefromgrill;letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.Yield:4servings(servingsize:3ounces).CALORIES198;FAT9.6g(sat2.8g,mono4.7g,poly0.6g);PROTEIN24.7g;CARB1.8g;FIBER0.3g;CHOL37mg;IRON1.9mg;SODIUM377mg;CALC37mg
servewith
LemonyArugulaSaladPrep:4minutes
2tablespoonsextra-virginoliveoil
1tablespoonfreshlemonjuice
1tablespoonwater1/2teaspoonDijonmustard
1/8teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1(5-ounce)bagarugula1/4cup(1ounce)shavedParmesancheese
1.Combinefirst6ingredientsinalargebowl,stirringwithawhisk.Addarugula;tosstocoat.Dividearugulamixtureevenlyamong4plates;topevenlywithcheese.Yield:4servings(servingsize:1cupsaladand1tablespooncheese).CALORIES102;FAT9.1g(sat2.2g,mono5.9g,poly0.8g);PROTEIN3.5g;CARB2.1g;FIBER0.6g;CHOL4.8mg;IRON0.6mg;SODIUM211mg;CALC142mg
BalsamicVegetablePitaPizzasIfyouwanttomakethecheesegooey,placetheassembledpizzasunderthebroilerforoneminuteoruntilbrowned.Prep:6minutes•Cook:9minutes
4(6-inch)whole-wheatpitas
BalsamicVegetables1/2cuphummus
1/2cup(2ounces)crumbledgoatcheese
1.Preheatovento450°.
2.Arrangepitasonalargebakingsheet.Bakeat450°for2to3minutesoruntilpitasaretoasted.
3.PrepareBalsamicVegetables.
4.Spread2tablespoonshummusovereachpita.TopevenlywithBalsamicVegetablesandgoatcheese.Yield:4servings(servingsize:1pizza).CALORIES326;FAT11.3g(sat3.3g,mono4.6g,poly2.3g);PROTEIN12g;CARB48.4g;FIBER7.8g;CHOL7mg;IRON3.3mg;SODIUM709mg;CALC53mg
BalsamicVegetablesPrep:3minutes•Cook:7minutes
1tablespoonoliveoil
1mediumzucchini,halvedlengthwiseandsliced
1mediumyellowsquash,halvedlengthwiseandsliced
1cupslicedfreshcreminimushrooms1/2cupredbellpepperstrips
1/2cupslicedredonion
2tablespoonsbalsamicvinegar1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Heatoilinalargenonstickskilletovermedium-highheat.Addzucchiniandnext4ingredients.Sauté5minutesoruntilvegetablesaretender.Stirinvinegar,salt,andpepper;sauté1additionalminute.Yield:4servings(servingsize:3⁄4cup).
CALORIES68;FAT3.7g(sat0.5g,mono2.5g,poly0.5g);PROTEIN2.1g;CARB8.1g;FIBER2.1g;CHOL0mg;IRON0.7mg;SODIUM156mg;CALC24mg
useextraingredientsin
PitasTurkey-HummusPitas
GoatCheesePistachio-CrustedChickenandStrawberrySalad
RedBellPeppersMediterraneanHashBrownCakes
PizzaDopiazaThenameofthisSouth-Asiancurrysaucetranslatesliterallyto“twoonions”becauseonionsareaddedintwostagesasitcooks.Skiptheslowsimmertimeandtakeadvantageofapreparedsauce,whichgetsthesepizzasintheoveninunder10minutes.Youcanfinddopiazasauceintheinternationalaisleofyoursupermarket.Prep:9minutes•Cook:10minutes
1(8.8-ounce)packagewhole-grainnaan(2naan)2/3cupdopiazacurrycookingsauce
1cupbaggedbabyspinachleaves,chopped
1cuprinsedanddrainedcannedchickpeas(garbanzobeans)
1cup(2ounces)shreddedpaneerorcrumbledquesoblanco
2tablespoonsfreshcilantro(optional)
1.Preheatovento450°.
2.Placenaanonabakingsheet.Spread1⁄3cupcookingsauceovereachnaan.Topeachpizzawith1⁄2cupspinachleaves,1⁄2cupchickpeas,and1⁄2cupcheese.
3.Bakeat450°for10minutesoruntilthoroughlyheated.Sprinklewithcilantro,ifdesired.Yield:4servings(servingsize:1⁄2pizza).
CALORIES311;FAT8.8g(sat1.8g,mono4.6g,poly2g);PROTEIN10.5g;CARB40.6g;FIBER7.9g;CHOL9.6mg;IRON3mg;SODIUM736mg;CALC111mg
useextraingredientsin
BabySpinachProsciutto-FigSalad
ChickpeasChickpea,Fennel,andOliveChickenSalad
PaneerorQuesoBlancoCurriedPaneerandSpinach–StuffedPotatoes
Tofu-ChickpeaPattiesServetheseheartymeatlesspattieswithCucumber-TomatoRelishorGreekyogurtspikedwithfreshcilantroandcumin.Prep:10minutes•Cook:16minutes
1(16-ounce)packagecilantro-flavoredfirmtofu,drained
3garliccloves
1(15-ounce)canlower-sodiumchickpeas(garbanzobeans),rinsedanddrained
4teaspoonsoliveoil,divided
1largeegg1/2cupdrybreadcrumbs
1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
1.Placetofubetweenpapertowelsuntilbarelymoist.Cuttofuinto1-inchcubes.
2.Withfoodprocessorrunning,dropgarlicthroughfoodchute;processuntilminced.Addtofuandchickpeas.Pulsetwice;scrapesides.Add1teaspoonoil,egg,andnext3ingredients;pulse4timesorjustuntilbeansarefinelychopped(donotoverprocess).Shapemixtureinto8(4-inch-round,1⁄2-inch-thick)patties.
3.Heat11⁄2teaspoonsoilinalargenonstickskilletovermediumheat.Addhalfofpattiestopan;cook4minutes.Carefullyturnpattiesover;cook4minutesoruntilbrowned.Repeatprocedurewithremainingoilandpatties.Serveimmediately.Yield:4servings(servingsize:2patties).CALORIES312;FAT15.5g(sat2.4g,mono6.3g,poly6.5g);PROTEIN19.4g;CARB23.1g;FIBER4.5g;CHOL46.5mg;IRON2mg;SODIUM327mg;CALC54mg
servewith
Cucumber-TomatoRelishPrep:9minutes
2cupschoppedEnglishcucumber1/2cupchoppedredonion
2tablespoonschoppedfreshmint
3tablespoonsfreshlemonjuice
11/2tablespoonsoliveoil
1/2teaspoongroundcumin
1/8teaspoonsalt
1/8teaspoonfreshlygroundblackpepper
1(8-ounce)tomato,chopped
1.Placeallingredientsexcepttomatoinafoodprocessor;pulsetwice.Transfermixturetoamediumbowl,andstirintomato.Yield:4servings(servingsize:3⁄4cup).
CALORIES75;FAT5.3g(sat0.7g,mono3.7g,poly0.6g);PROTEIN1.6g;CARB6.6g;FIBER2g;CHOL0mg;IRON0.4mg;SODIUM78mg;CALC15mg
SavoryCornmealWafflesWafflesaren’tjustforbreakfast.Enjoythissavoryversionforafun,lightdinner.Takeadvantageofsummertomatoesandcorn,whenyoucangetthem,tomakethetopping.Prep:5minutes•Cook:10minutes
1cup10-grainwhole-grainpancakeandwafflemix1/3cupyellowcornmeal
1cupclubsoda
1tablespooncanolaoil
2largeeggwhites
Cookingspray
Tomato-CornTopping
1.Preheatwaffleiron.
2.Combinepancakeandwafflemixandcornmealinalargebowl,stirringwithawhisk.Combineclubsoda,oil,andeggwhitesinamediumbowl,stirringwellwithawhisk.Addeggwhitemixturetocornmealmixture,stirringjustuntilsmooth.
3.Coatwaffleironwithcookingspray.Spoonabout1⁄3cupbatterper4-inchwaffleontohotwaffleiron,spreadingbattertoedges.Cook2minutesoruntilsteamingstopsandwafflesaregolden;repeatprocedurewithremainingbatter.ServewithTomato-CornTopping.Yield:5servings(servingsize:2wafflesand1⁄3cuptopping).
CALORIES206;FAT6.2g(sat2g,mono2.7g,poly1.3g);PROTEIN7.1g;CARB31.9g;FIBER3.8g;CHOL8mg;IRON1.4mg;SODIUM410mg;CALC79mg
Tomato-CornToppingPrep:3minutes•Cook:4minutes
1tablespoonbutter
2cupschoppedplumtomato
1cupfreshcornkernels1/3cupthinlyslicedfreshbasil
1/4cupslicedgreenonions
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Meltbutterinamediumnonstickskillet.Addtomatoandcorn;sauté4minutesoruntiltomatobeginstosoften.Stirinbasilandremainingingredients.Yield:5servings(servingsize:1⁄3cup).
CALORIES63;FAT2.8g(sat1.5g,mono0.7g,poly0.3g);PROTEIN1.8g;CARB9.2g;FIBER2g;CHOL6mg;IRON0.6mg;SODIUM127mg;CALC18mg
TofuandChineseLongBeansChineselongbeansusuallycomeinabunchsecuredwitharubberband.Toquicklycutthebeans,leavetherubberbandintactandcuttheentirebunch,fromtheoppositeend,into2-inchpieces.Prep:3minutes•Cook:10minutes
1(14-ounce)packageextra-firmtofu,drained
1tablespooncanolaoil
1poundChineselongbeans,cutinto2-inchpieces
1tablespoonwater
1large-sizezip-topplasticsteam-cookingbag
1(8.8-ounce)packagemicrowaveableprecookedwhole-grainbrownrice1/4cuplower-sodiumsoysauce
2tablespoonsseasonedricevinegar
1tablespoongratedpeeledfreshginger
1teaspoonbrownsugar
4teaspoonsdarksesameoil
1.Gentlypresstofubetweenpapertowelstoremoveexcessmoisture;cutinto3⁄4-inchcubes.
2.Heatoilinalargenonstickskilletovermedium-highheat.Addtofucubes.Cook8minutesoruntilbrownedonallsides,turningcarefullywithaspatulatokeepcubesintact.
3.Whiletofucooks,placelongbeansandwaterinsteam-cookingbagaccordingto
packagedirections.Sealbag.MicrowaveatHIGH3minutes.Microwavericeaccordingtopackagedirections.
4.Combinesoysauceandnext4ingredientsinasmallbowl,stirringwithawhisk.Drainbeans.Addsteamedbeansandsaucemixturetotofu;stir-fry1minute.Serveoverrice.Yield:4servings(servingsize:11⁄4cupstofumixtureand1⁄2cuprice).
CALORIES298;FAT14.2g(sat1.6g,mono6.2g,poly6.3g);PROTEIN13.9g;CARB31.6g;FIBER5.1g;CHOL0mg;IRON3mg;SODIUM771mg;CALC109mg
GrilledCitrusHalibutTosshalibutfilletsandorangeslicesinaquickvinaigretteoflemonjuice,honey,mintandginger,andthengrill.Placeorangehalvesonthegrillalongsidethefish,andsqueezetheirsweetjuiceoverthefishrightbeforeserving.Prep:5minutes•Cook:8minutes
2largenaveloranges,divided
2tablespoonsfreshlemonjuice
1tablespoonchoppedfreshmint
1tablespoonoliveoil
2teaspoonsgratedpeeledfreshginger
1teaspoonhoney1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
4skinlesshalibutfillets(about11⁄4pounds)
Cookingspray
Mintsprigs(optional)
1.Preheatgrilltomedium-highheat.
2.Cut1orangeinhalf.Cutremainingorangeinto8slices.Combinelemonjuiceandnext6ingredientsinalargebowl.Addfishandorangeslices;tossgentlytocoat.
3.Placefishandorangeslicesongrillrackcoatedwithcookingspray,discardinglemonmixture.Placeorangehalves,cutsidesdown,ongrillrack.Grill8minutesoruntilfishflakeseasilywhentestedwithafork,turningfishandorangeslicesafter4minutes.Place
1filletoneachof4plates.Topeachwith2orangeslices.Squeezeorangehalvesevenlyoverfishandorangeslices.Garnishwithmintsprigs,ifdesired.Yield:4servings(servingsize:1fillet,2orangeslices,andabout1tablespoonorangejuice).CALORIES231;FAT7g(sat1g,mono3.7g,poly1.4g);PROTEIN30.2g;CARB11.2g;FIBER1.7g;CHOL45mg;IRON1.4mg;SODIUM223mg;CALC99mg
useextraingredientsin
NavelOrangesArugula-OrangeSaladwithFig-BaconDressing
MintWatermelon-MintSorbet
GingerOrange-GingerPorkChopswithSweetandSourCabbage
GrilledShrimpSaladwithHoney-LimeDressingTheslightlysweetdressingwouldalsobeexcellentdrizzledoverfreshfruit.Prep:5minutes•Cook:8minutes
1poundpeeledanddeveinedshrimp(about20shrimp)
1tablespoonoliveoil
1tablespoonfiery5-pepperseasoning,divided
1(11⁄4-pound)coredfreshpineapple,cutinto1⁄2-inch-thickslices
Cookingspray
Honey-LimeDressing
2(4-ounce)packageslettuceandherbblendsaladgreens1/4cupchoppedfreshcilantro(optional)
4limewedges(optional)
1.Preheatgrilltomedium-highheat.
2.Threadshrimponto3(12-inch)metalskewers.Brushshrimpwithoil;sprinklewith11⁄2teaspoonsseasoning.Sprinklepineapplesliceswithremaining11⁄2teaspoonsseasoning.
3.Placeskewersandpineappleslicesongrillrackcoatedwithcookingspray.Grill8minutesoruntillightlybrowned,turningonce.Cuteachpineapplesliceinto4pieces.
4.Whileshrimpandpineapplecook,prepareHoney-LimeDressing.
5.Dividegreensevenlyamong4plates,andtopevenlywithgrilledshrimpandpineapple.DrizzlesaladswithHoney-LimeDressing.Sprinkleeachservingwith1tablespoonchoppedfreshcilantro,andservewith1limewedge,ifdesired.Yield:4servings(servingsize:5shrimp,21⁄4cupsgreens,2⁄3cuppineapple,and2tablespoonsdressing).
CALORIES366;FAT16.7g(sat1.9g,mono8.9g,poly4.2g);PROTEIN25.2g;CARB30g;FIBER2.7g;CHOL
177mg;IRON3.2mg;SODIUM360mg;CALC105mg
Honey-LimeDressingPrep:3minutes
1/4cuporganiccanolamayonnaise
2tablespoonshoney
11/2tablespoonsfreshlimejuice
1tablespoonchoppedfreshcilantro
Dashofgroundredpepper
1.Combineallingredientsinasmallbowl.Yield:4servings(servingsize:2tablespoons).CALORIES133;FAT11g(sat1g,mono6g,poly3g);PROTEIN0.1g;CARB9g;FIBER0g;CHOL5mg;IRON0mg;SODIUM100mg;CALC1mg
Pan-RoastedSalmonandTomatoesAsthetomatoes,wine,andcaperscook,thetomatoesbegintoburstandreleasetheirjuices,enhancingthepansauce.Prep:3minutes•Cook:11minutes
4(6-ounce)salmonfillets1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
2cupsgrapetomatoes,halved1/4cupdrywhitewine
1tablespoondrainedcapers1/4cupchoppedfreshbasil
1.Sprinklesalmonwithsaltandpepper.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addfillets,skinsideup,topan.Cook3minutesoruntilbrowned.Carefullyturnfilletsover.Addtomatoes,wine,andcapers.Coverandcook7minutesoruntilsalmonflakeswhentestedwithaforkoruntildesireddegreeofdoneness.Sprinklewithbasil.Yield:4servings(servingsize:1filletand1⁄4cuptomatomixture).CALORIES226;FAT6.1g(sat1g,mono1.7g,poly2.3g);PROTEIN34.6;CARB3.6g;FIBER1.2g;CHOL89mg;IRON1.5mg;SODIUM327mg;CALC40mg
servewith
AsparaguswithLemon-BasilYogurtSaucePrep:4minutes•Cook:2minutes
1poundasparagusspears1/2cuplow-fatGreekyogurt
2tablespoonschoppedfreshbasil1/2teaspoongratedlemonrind
2tablespoonsfreshlemonjuice1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
1.Snapofftoughendsofasparagus.Cookasparagusinboilingwatertocover2minutesoruntilcrisp-tender;drain.Plungeasparagusintoicewater;drain.
2.Combineyogurtandremainingingredientsinasmallbowl.Serveoverasparagus.Yield:4servings(servingsize:1⁄4ofasparagusand2tablespoonssauce).
CALORIES46;FAT0.6g(sat0.4g,mono0.2g,poly0g);PROTEIN4.9g;CARB6.8g;FIBER2.6g;CHOL1.9mg;IRON0.5mg;SODIUM155mg;CALC47mg
SautéedTilapiaTacoswithGrilledPeppersandOnionSlicetheonionjustbeforeplacingitonthegrill.Ifgiventimetoset,theonionringswillbegintoseparateandwillnothavegoodgrillmarks.Prep:7minutes•Cook:18minutes•Other:5minutes
2(1⁄2-inch-thick)sliceswhiteonion
1(8-ounce)packageminisweetbellpeppers
Cookingspray3/4teaspoonsalt,divided
1/2teaspoonfreshlygroundblackpepper,divided
4(5-ounce)tilapiafillets
8(6-inch)corntortillas
1smalljalapeñopepper,thinlysliced
8limewedges(optional)
1.Preheatgrilltohighheat.
2.Arrangeonionslicesandbellpeppersongrillrackcoatedwithcookingspray.Grillonions12minutes,turningafter6minutes.Grillbellpeppers12minutes,turningoccasionally.Removeonionsandbellpeppersfromgrill,andletstand5minutes.Sliceonionringsinhalf.Thinlyslicebellpeppers;discardstemsandseeds.Combineonion,bellpeppers,1⁄4teaspoonsalt,and1⁄8teaspoonblackpepperinasmallbowl.
3.Sprinklefishevenlywithremaining1⁄2teaspoonsaltandremaining3⁄8teaspoonblackpepper.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addfishtopan,andcook3minutesoneachsideoruntilfishflakeseasilywhentestedwithaforkoruntildesireddegreeofdoneness.
4.Warmtortillasaccordingtopackagedirections.Dividefish,onionmixture,andjalapeño
slicesevenlyamongtortillas.Servewithlimewedges,ifdesired.Yield:4servings(servingsize:2tacos).CALORIES292;FAT4.4g(sat1.2g,mono1.2g,poly1.3g);PROTEIN32.6g;CARB32g;FIBER4.8g;CHOL71mg;IRON1.9mg;SODIUM526mg;CALC120mg
ShreddedChickenTacosPrep:17minutes•Cook:18minutes
2earsshuckedcorn
1(12-ounce)packagebabyheirloomtomatoes1/2teaspoonfreshlygroundblackpepper
1/4teaspoonsalt
8(6-inch)corntortillas
2cupsshreddedskinless,bonelessrotisseriechickenbreast
1peeledavocado,cutinto16slices
8limewedges(optional)
1.Preheatbroiler.
2.Placecornonajelly-rollpan;broil18minutesoruntilcharredonallsides,rotatingevery6minutes.Cutkernelsfromcorn;placekernelsinamediumbowl.Cuttomatoesintoquarters.Addtomatoestocorn,andsprinklecornmixturewithpepperandsalt.
3.Heattortillasaccordingtopackagedirections.Dividechickenevenlyamongtortillas;topeachtacowith1⁄4cupcornmixtureand2avocadoslices.Servewithlimewedges,ifdesired.Yield:4servings(servingsize:2tacos).CALORIES420;FAT13.5g(sat2.3g,mono7.1g,poly2.4g);PROTEIN39.2g;CARB40.6g;FIBER8.4g;CHOL101mg;IRON2mg;SODIUM554mg;CALC123mg
ShrimpandSummerVegetableSautéPickjuicytomatoesattheirpeakinthesummer,orvisitalocalfarmers’marketforvegetablesuntilearlyfall.Smallpodsofokraaremoretender.Prep:1minute•Cook:14minutes
4baconslices
2cupsfreshcornkernels
11/2cupschoppedtomato(1large)
1cupslicedfreshokra1/2cupchoppedonion
11/4poundspeeledanddeveinedlargeshrimp
1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
2tablespoonstornfreshbasil
2teaspoonsfreshlemonjuice
Lemonwedges(optional)
1.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.Increasetomedium-highheat.Addcornandnext3ingredientstodrippingsinpan;sauté3minutesoruntilbrowned.Removecornmixturefrompan.Keepwarm.Wipepanwithapapertowel.
2.Sprinkleshrimpwithsaltandpepper.Heatpanovermedium-highheat.Coatpanwithcookingspray.Addshrimp;sauté2minutesoruntilshrimparedone.
3.Addcornmixturetoshrimp.Stirincrumbledbacon,basil,andlemonjuice.Servewith
lemonwedges,ifdesired.Yield:4servings(servingsize:about11⁄2cups).
CALORIES267;FAT5.6g(sat1.8g,mono1.5g,poly1.5g);PROTEIN34.5g;CARB21.4g;FIBER3.5g;CHOL223mg;IRON4.3mg;SODIUM509mg;CALC110mg
useextraingredientsin
CornSteakTacoSaladwithBlackBean–CornRelish
TomatoesCrabLouisSalad
BasilPestoGrilledCheesePanini
ChickenandOlivesMoroccandishesoftencombinesweetandsavory.Enjoysavory,paprika-spicedchickenwithsquashthathasasweetandspicytwistfromorange,ginger,andcumin.Prep:1minute•Cook:11minutes
4(4-ounce)chickencutlets1/2teaspoonpaprika
1/4teaspoonsalt
Cookingspray
13/4cupsthinverticalonionslices
1/2cupmixedpittedolives,halved
1/2cupdrywhitewine
1.Sprinklechickenevenlywithpaprikaandsalt.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Addchickentopan.Cook2minutesoneachsideoruntildone.Transferchickentoaservingdish,andkeepwarm.
2.Coatpanwithcookingspray;addonionslices.Sauté4minutesoruntiltender.Returnchickentopan;addolivesandwhitewine.Cook3minutesoruntilliquidisreducedbyhalf.Servewarm.Yield:4servings(servingsize:1chickencutletand1⁄2cuponionmixture).CALORIES187;FAT5g(sat0.7g,mono0.9g,poly0.5g);PROTEIN24.7g;CARB6.2g;FIBER0.9g;CHOL72.6mg;IRON0.6mg;SODIUM415mg;CALC19mg
servewith
MoroccanSquash
Prep:1minute•Cook:4minutes
1(12-ounce)packagerefrigeratedsteam-in-bagcubedbutternutsquash
2tablespoonsorangemarmalade
1teaspoongratedpeeledfreshginger1/4teaspoongroundcumin
1tablespoonchoppedfreshcilantro
1.Microwavesquashaccordingtopackagedirections.Placesquashinabowl.Addmarmalade,ginger,andcumin;tossgently.Sprinklewithcilantro.Serveimmediately.Yield:4servings(servingsize:about1⁄2cup).
CALORIES55;FAT0.1g(sat0g,mono0g,poly0g);PROTEIN0.7g;CARB14.4g;FIBER2.4g;CHOL0mg;IRON0.5mg;SODIUM9mg;CALC35mg
GreenSpiceChickenTendersAspicysauceofchipotlechiles,onion,andcilantrocoatsthesejuicygrilledchickentenders.Mexican-stylecorntoppedwithCotijacheeseandasqueezeoflimecompletesthemeal.Prep:5minutes•Cook:10minutes
1/2cupchoppedonion
1/4cuppackedfreshcilantroleaves
1tablespoonoliveoil
4chipotlechilesinadobosauce
12chickenbreasttenders(about11⁄2pounds)
1/4teaspoonsalt
Cookingspray
1.Preheatgrilltomedium-highheat.
2.Placefirst4ingredientsinafoodprocessor.Process30secondsoruntilminced,scrapingsidesofbowlonce;transfermixturetoalargebowl.Addchickentomarinade,turningtocoat.Sprinklesaltevenlyoverchicken.
3.Coatchickenwithcookingspray.Placeongrillrackcoatedwithcookingspray.Grill5minutesoneachsideoruntildone.Yield:4servings(servingsize:3chickentenders).CALORIES219;FAT8.2g(sat1.4g,mono4g,poly1.1g);PROTEIN36.3g;CARB4.7g;FIBER2.5g;CHOL109mg;IRON1.1mg;SODIUM617mg;CALC13mg
servewith
Mexican-StyleGrilledCornPrep:5minutes•Cook:8minutes
11/2tablespoonscanolamayonnaise
11/2tablespoonsbutter,softened
4earsshuckedcorn
Cookingspray1/2cup(4ounces)crumbledCotijacheese
1/8teaspoonfreshlygroundblackpepper
4limewedges
1.Preheatgrilltomedium-highheat.
2.Combinemayonnaiseandbutterinasmallbowl.Coatcornwithcookingspray;placeongrillrackcoatedwithcookingspray.Grill4minutesoneachsideoruntilgrillmarksappear.
3.Spread2heapingteaspoonsbuttermixtureoneachearofcorn;sprinkleeachwith2tablespoonscheese.Sprinklecornevenlywithpepper.Servewithlimewedges.Yield:4servings(servingsize:1earofcornand1limewedge).CALORIES267;FAT17.9g(sat8.3g,mono6.6g,poly2.2g);PROTEIN10.6g;CARB19.8g;FIBER2.3g;CHOL34mg;IRON0.6mg;SODIUM526mg;CALC5mg
Pan-SearedChickenThighswithLemonandTomatoesTheorzotakesonacreamy,almostrisotto-liketexturefromcookinginasmallamountofliquid.Stiritoftensoitdoesn’tstick.Prep:1minute•Cook:14minutes
2teaspoonscanolaoil
8(4-ounce)bone-inchickenthighs,skinned1/4teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
1/4cupslicedpimiento-stuffedolives
1(14.5-ounce)canorganicfire-roasteddicedtomatoes
2garliccloves,minced
1lemon,thinlysliced
1.Heatcanolaoilinalargenonstickskilletovermedium-highheat.Sprinklechickenwithsaltandpepper.Addchickentopan,andcook4minutesoneachsideoruntilbrowned.
2.Addolives,tomatoes,andgarlictopan,spooningmixtureoverandaroundchicken.Placelemonslicesonchicken.Reduceheattomedium-low.Coverandcook4minutesoruntilchickenisdone.Yield:4servings(servingsize:2chickenthighsand1⁄2cuptomatomixture).CALORIES340;FAT12.7g(sat2.4g,mono5g,poly3.6g);PROTEIN45.5g;CARB7.4g;FIBER1.4g;CHOL188.2mg;IRON3mg;SODIUM607mg;CALC47mg
servewith
Herb-FetaOrzoPrep:2minutes•Cook:17minutes
1(14.5-ounce)canfat-free,lower-sodiumchickenbroth1/2cupwater
1cupuncookedorzo
2tablespoonschoppedfreshoregano
1teaspoongratedlemonrind1/4teaspoonfreshlygroundblackpepper
1/4cupcrumbledfetacheese
1.Bringbrothandwatertoaboilinamediumsaucepan;addorzo.Reduceheatandsimmer10minutesoruntilorzoistender,stirringfrequently.Drain.Combineorzo,oregano,lemonrind,andpepper.Sprinklewithcheese.Yield:4servings(servingsize:about1⁄2cup).
CALORIES207;FAT2.5g(sat1.2g,mono0.1g,poly0.3g);PROTEIN9.9g;CARB37.1g;FIBER1.8g;CHOL6.3mg;IRON1.7mg;SODIUM396mg;CALC44mg
Spinach-ChickenBurgersSun-driedtomatoespackflavorintothisaioli-toppedchickenburger.Justacoupletablespoonsofoatsinthepattykeeptheburgerjuicy.Prep:5minutes•Cook:6minutes
1poundgroundchickenbreast1/3cupfrozenchoppedspinach,thawed,drained,andsqueezeddry
2tablespoonsold-fashionedrolledoats1/4teaspoonsalt
1/4teaspoonfreshlygroundblackpepper
Cookingspray
4Bibblettuceleaves(optional)
4(1.5-ounce)100%whole-wheathamburgerbuns
Sun-DriedTomatoAioli
1.Combinefirst5ingredients.Dividechickenmixtureinto4equalportions,shapingeachintoa1⁄2-inch-thickpatty.
2.Heatalargenonstickskilletovermedium-highheat;coatpanwithcook-ingspray.Addpatties;cook3minutesoneachsideoruntilthermometerregisters165°.
3.Place1lettuceleafonbottomhalfofeachbun,ifusing.Place1burgeronbottomhalfofeachbun.Spread21⁄2tablespoonsSun-DriedTomatoAiolioninsideofeachbuntop;placetopsonburgers.Yield:4servings(servingsize:1burgerand21⁄2tablespoonsaioli).
CALORIES374;FAT18.2g(sat1.8g,mono9g,poly5.1g);PROTEIN29.1g;CARB25.8g;FIBER4.2g;CHOL72mg;IRON1.6mg;SODIUM654mg;CALC67mg
Sun-DriedTomatoAioliPrep:3minutes
1garlicclove1/3cupcanolamayonnaise
3tablespoonsdrainedoil-packedsun-driedtomatoes
1tablespoonfreshlemonjuice1/8teaspoonsalt
1.Dropgarlicthroughfoodchutewithfoodprocessoron;processuntilminced.Addremainingingredients;processuntilsmooth.Yield:4servings(servingsize:21⁄2tablespoons).CALORIES146;FAT15.4g(sat1.4g,mono8.5g,poly4.1g);PROTEIN0.3g;CARB1.8g;FIBER0.3g;CHOL7mg;IRON0.2mg;SODIUM220mg;CALC4mg
Apple-Mustard–GlazedPorkChopsFruityapplejuiceandtangymustardareaperfectflavorcomboforthesegrilledporkchops.Prep:5minutes•Cook:10minutes•Other:3minutes
1tablespooncanolaoil
4(4-ounce)bonelesscenter-cutloinporkchops(about1⁄2inchthick)
1/2teaspoonsalt
1/4teaspoongroundredpepper,divided
1/4cupthawedapplejuiceconcentrate,undiluted
1tablespooncidervinegar
1tablespoonwater
2teaspoonsstone-groundmustard
Cookingspray
1.Preheatgrilltomedium-highheat.
2.Ruboiloverbothsidesofpork;sprinklewithsaltand1⁄8teaspoonredpepper.
3.Combineremaining1⁄8teaspoonredpepper,applejuiceconcentrate,andnext3ingredients.Placeporkongrillrackcoatedwithcookingspray;grill5minutesoneachsideoruntilameatthermometerinsertedintothickestportionregisters145°,bastingfrequentlywithapplejuicemixture.Letchopsstand3minutesbeforeserving.Yield:4servings(servingsize:1porkchop).CALORIES208;FAT7.9g(sat1.5g,mono3.9g,poly1.5g);PROTEIN25g;CARB7.4g;FIBER0g;CHOL78mg;IRON0.8mg;SODIUM389mg;CALC21mg
servewith
BroccoliniwithBaconPrep:2minutes•Cook:10minutes
3quartswater
1poundBroccolini
2center-cutbaconslices1/2cupcoarselychoppedsweetonion
1/4cupfat-free,lower-sodiumchickenbroth
1/8teaspoonsalt
1/8teaspoonfreshlygroundblackpepper
1.Bring3quartswatertoaboil.AddBroccolinitoboilingwater;cook4minutesoruntilcrisp-tender.Drain.
2.Cookbaconinalargenonstickskilletovermediumheatuntilcrisp.Removebaconfrompan;crumble.Addoniontodrippingsinpan;sauté4minutesoruntiltender.Stirinbroth,salt,andpepper,scrapingpantoloosenbrownedbits.AddBroccolini;tosswell.Sprinklewithbacon.Yield:4servings.CALORIES66;FAT0.8g(sat0.3g,mono0.3g,poly0.1g);PROTEIN5.3g;CARB10g;FIBER1.7g;CHOL3mg;IRON1.1mg;SODIUM187mg;CALC85mg
PorkMedallionswithCranberrySauceFrozencranberriesworkwellwhenyoucannotfindfresh.Thesweetnessofthecranberrysaucecomplementstheslightlybittertasteofthechard.Prep:6minutes•Cook:9minutes
1(1-pound)porktenderloin,trimmed1/4teaspoonsalt
1/2teaspoonfreshlygroundblackpepper
1cupfreshorfrozencranberries1/2cupfat-free,lower-sodiumchickenbroth
1/4cupsugar
1teaspoonchoppedfreshsage
Cookingspray
1.Cutporkcrosswiseinto8pieces.Placeporkbetween2sheetsofheavy-dutyplasticwrap;poundto1⁄4-inchthicknessusingameatmalletorsmallheavyskillet.Sprinklebothsidesofporkevenlywithsaltandpepper.
2.Combinecranberries,broth,andsugarinasmallsaucepan.Bringtoaboil;boil6minutesoruntilberriesburstandsauceisreducedto2⁄3cup.Stirinsage.
3.Whilesaucecooks,heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addporktopan;cook4minutesoneachsideoruntildone.Serveporkwithsauce.Yield:4servings(servingsize:2porkmedallionsandabout3tablespoonssauce).CALORIES202;FAT4g(sat1.3g,mono1.5g,poly0.6g);PROTEIN23.8g;CARB16.4g;FIBER1.1g;CHOL73.7mg;IRON1.1mg;SODIUM278mg;CALC9mg
servewith
SautéedSwissChardPrep:3minutes•Cook:7minutes
11/2poundsSwisschard,trimmed
11/2tablespoonsunsaltedbutter
1tablespooncidervinegar
1teaspoonbrownsugar1/8teaspooncrushedredpepper
1.Cutchardinto1⁄2-inch-widestripstomeasure8cups.
2.Meltbutterinalargenonstickskilletovermedium-highheat.Addchard.Cook,stirringconstantly,5minutesoruntiltender.Stirinvinegar,brownsugar,andcrushedredpepper.Cook1additionalminuteoruntilliquidevaporates.Yield:4servings(servingsize:about2⁄3cup).
CALORIES75;FAT4.7g(sat2.8g,mono1.2g,poly0.3g);PROTEIN3.1g;CARB7.5g;FIBER2.7g;CHOL11.4mg;IRON3.1mg;SODIUM363mg;CALC89mg
BlackandBlueSaladThissaladcanbeservedchilledorwarmforasummerorfalldinner.Prep:3minutes•Cook:7minutes•Other:5minutes
2(4-ounce)beeftenderloinsteaks
Cookingspray
4cupsslicedromainelettucehearts(11⁄2romainehearts)
1/2cupverticallyslicedredonion
2plumtomatoes,quartered
BlueCheeseDressing1/2to1teaspoonfreshlygroundblackpepper
1.Heatamediumcast-ironornonstickskilletovermedium-highheat.Coatbeefwithcookingspray.Addsteakstopan.Cooksteaks2to3minutesoneachsideoruntildesireddegreeofdoneness.Removesteaksfrompan;letstand5minutes.Cuteachsteakintothinslices.
2.Place2cupslettuceoneachof2largeplates.Sprinkleeachsaladwith1⁄4cuponionslices.Arrange4tomatoquartersaroundedgeofeachsalad.Place1slicedsteakincenterofeachsalad;drizzleBlueCheeseDressingevenlyoversalads.Sprinklepepperevenlyoversalads.Yield:2servings(servingsize:1saladand3tablespoonsdressing).CALORIES295;FAT16.5g(sat3.8g,mono8.2g,poly3.2g);PROTEIN26.1g;CARB10.5g;FIBER3.3g;CHOL69.9mg;IRON2.6mg;SODIUM233mg;CALC88mg
BlueCheeseDressingPrep:5minutes
1/4cupnonfatbuttermilk
11/2tablespoonscanolamayonnaise
1/8teaspoonhotsauce
11/2tablespoonscrumbledbluecheese
1.Combinefirst3ingredientsinasmallbowl,stirringwithawhisk.Stirincheese.Yield:2servings(servingsize:3tablespoons).CALORIES105;FAT9.8g(sat1.3g,mono5.7g,poly2.7g);PROTEIN2.3g;CARB1.9g;FIBER0g;CHOL8.4mg;IRON0mg;SODIUM177mg;CALC28mg
SteakwithCreamyMushroomGravyCheesypolentaisano-fussalternativetomashedpotatoesasasideforthisdinnertimeclassic.Prep:3minutes•Cook:16minutes•Other:5minutes
1(1-pound)flat-ironsteak,trimmed1/2teaspoonsalt,divided
1/2teaspoonfreshlygroundblackpepper,divided
1tablespooncanolaoil
1(4-ounce)packagegourmetmushroomblend1/2cupfat-free,lower-sodiumbeefbroth
2teaspoonschoppedfreshrosemary1/4cupreduced-fatsourcream
1.Sprinklesteakevenlywith1⁄4teaspoonsaltand1⁄4teaspoonpepper.
2.Heat1tablespoonoilinlargenonstickskilletovermedium-highheat.Addsteak.Cook5minutesoneachsideoruntildesireddegreeofdoneness.Removesteakfrompan.Letstand5minutes.
3.Addmushroomstopan;sauté3minutesoruntiltender.Stirinbroth,rosemary,remaining1⁄4teaspoonsalt,andremaining1⁄4teaspoonpepper.Bringtoaboil;cover,reduceheat,andsimmer3minutes.
4.Placesourcreaminamediumbowl.Graduallyaddmushroommixture,stirringconstantlywithawhisk.
5.Cutsteakdiagonallyacrossgrainintothinslices.Servewithgravy.Yield:4servings(servingsize:3ouncessteakand3tablespoonsgravy).
CALORIES221;FAT12.7g(sat4.6g,mono6.5g,poly1.5g);PROTEIN24.8g;CARB2.6g;FIBER0.3g;CHOL86.6mg;IRON3mg;SODIUM455mg;CALC46mg
servewith
GruyèrePolentaPrep:1minute•Cook:9minutes
13/4cupsfat-free,lower-sodiumchickenbroth
3/4cup2%reduced-fatmilk
1cupinstantpolenta1/4teaspoonfreshlygroundblackpepper
2ouncesGruyèrecheese,shredded
1.Bringchickenbrothandmilktoaboilinamediumsaucepan.Graduallyaddpolentaandpepper,stirringconstantlywithawhisk.Cover;reduceheat,andcook,stirringconstantly,3minutes.Removefromheat;addcheese,stirringuntilcheesemelts.Serveimmediately.Yield:4servings(servingsize:3⁄4cup).
CALORIES189;FAT6.1g(sat3.4g,mono1.8g,poly0.6g);PROTEIN9.1g;CARB24.1g;FIBER1.2g;CHOL19.3mg;IRON10.9mg;SODIUM613mg;CALC305mg
Feta-LambPattieswithCucumberSauceSubstituteGreekyogurtforthesourcreamandomitthevinegarforamoretangycucumbersauce.Completethismealwithtomatoes,thinlyslicedonion,andpitabread,ifyouwish.Prep:5minutes•Cook:9minutes
1poundleangroundlamb1/4cupcrumbledfetacheese
2teaspoonschoppedfreshoregano
2garliccloves,pressed1/4teaspoonsalt,divided
1/2teaspoonfreshlygroundblackpepper,divided
1/4cupshreddedEnglishcucumber
3/4cupfat-freesourcream
1teaspoonchoppedfreshdill1/2teaspoonredwinevinegar
1.Combinefirst4ingredients,1⁄8teaspoonsalt,and1⁄4teaspoonpepperinabowl.Dividelambmixtureinto4equalportions,shapingeachintoa1⁄2-inch-thickpatty.
2.Heatalargenonstickskilletovermedium-highheat.Addpatties;cook4minutes.Turnpattiesover;cook4minutesoruntildone.
3.Whilepattiescook,combineremaining1⁄8teaspoonsalt,remaining1⁄4teaspoonpepper,cucumber,andnext3ingredientsinasmallbowl.Servewithpatties.Yield:4servings(servingsize:1pattyand31⁄2tablespoonscucumbersauce).
CALORIES225;FAT8.6g(sat3.9g,mono2.8g,poly0.6g);PROTEIN26.8g;CARB8.6g;FIBER0.1g;CHOL86mg;IRON2.2mg;SODIUM362mg;CALC133mg
useextraingredientsin
FetaCheeseFeta-ChickpeaSalad
CucumberBarbecueChickenBanhMi
SourCreamSourCream–PeachTart
WeekendSuppers
TandooriSalmonThespicesonthisbroiledsalmongiveitthesameflavorsasmanytandoori-cookeddishes.Prep:3minutes•Cook:9minutes
1teaspoongroundginger
1teaspoongroundturmeric1⁄2teaspoongroundcumin
1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
4(6-ounce)salmonfillets
Cookingspray
Cilantro-YogurtSauce
1.Preheatbroiler.
2.Combinefirst5ingredientsinasmallbowl;ruboverfillets.Placefilletsonabroilerpancoatedwithcookingspray;broil9minutesoruntilfishflakeseasilywhentestedwithaforkoruntildesireddegreeofdoneness.ServewithCilantro-YogurtSauce.Yield:4servings(servingsize:1filletand1⁄4cupsauce).
CALORIES246;FAT7.2g(sat1.6g,mono2g,poly2.4g);PROTEIN37.4g;CARB5.8g;FIBER0.3g;CHOL92mg;IRON1.8mg;SODIUM303mg;CALC141mg
Cilantro-YogurtSaucePrep:5minutes
1cupplainlow-fatyogurt
1tablespoonchoppedfreshcilantro
1teaspoongratedlimerind
1teaspoonfreshlimejuice
2garliccloves,minced
1.Combineallingredientsinasmallbowl.Coverandchilluntilreadytoserve.Yield:4servings(servingsize:1⁄4cup).
CALORIES41;FAT1g(sat0.6g,mono0.3g,poly0g);PROTEIN3.3g;CARB4.9g;FIBER0g;CHOL4mg;IRON0.1mg;SODIUM43mg;CALC115mg
servewith
SautéedOkraPrep:2minutes•Cook:12minutes•Other:5minutes
1teaspooncanolaoil
1poundokrapods,cutinhalflengthwise1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1.Heatcanolaoilinalargenonstickskilletovermedium-highheat;swirltocoat.Addokra,andsauté5minutesoruntillightlybrowned.Sprinklewithsaltandfreshlygroundblackpepper.Yield:4servings.CALORIES46;FAT1.3g(sat0.1g,mono0.8g,poly0.4g);PROTEIN2.3g;CARB8.1g;FIBER3.7g;CHOL0mg;IRON0.9mg;SODIUM157mg;CALC93mg
EggplantParmigianaServethisItalianmeatlessmaindishoverabedofhotspaghetti,ifyoulike.Prep:12minutes•Cook:35minutes
1⁄4cupcanolamayonnaise
1(11⁄2-pound)eggplant,cutinto12(1⁄2-inch-thick)slices
3⁄4cupParmesan-seasonedbreadcrumbs
Cookingspray
11⁄2cupsbottledlower-sodiumtomato-basilpastasauce
11⁄2cups(6ounces)shreddedsix-cheeseItalianblendcheese
1⁄4cupfreshbasil(optional)
1.Preheatovento425°.
2.Thinlyspreadmayonnaiseevenlyonbothsidesofeggplantslices;dipbothsidesofeggplantinbreadcrumbs.Placeeggplantonanungreasedbakingsheet.
3.Bakeat425°for15minutesoruntiltenderandlightlybrowned.Turneggplantover.Bakeanadditional5minutes.Reduceoventemperatureto375°.
4.Placeeggplantslicesina13x9–inchbakingdishcoatedwithcookingspray.Spreadpastasauceovereggplant;sprinklewithcheese.Bakeat375°for15minutesoruntilthoroughlyheatedandcheesemelts.Sprinklewithbasil,ifdesired.Yield:6servings.CALORIES200;FAT11.4g(sat4.2g,mono1.7g,poly1.1g);PROTEIN9.9g;CARB16.3g;FIBER4.6g;CHOL20mg;IRON1mg;SODIUM653mg;CALC234mg
useextrabasilin
RedCurryFlankSteakwithThaiHerbandTomatoSalad
PestoGrilledCheesePanini
Pan-RoastedSalmonandTomatoes
GreenCurrySnapperFlavorfulgreencurry,avarietyofspicesandherbs,andcoconutmilkprovideafragrantsauceforfreshsnapperfillets.Coconutmilkaddsarich,velvetytexturetothesavorydish.Ifsnapperisunavailable,substituteanotherfirmwhitefish.Prep:4minutes•Cook:10minutes
1⁄2cupcoconutmilk
1tablespoonfreshlimejuice
2teaspoonsgreencurrypaste
2teaspoonslemongrasspaste
1teaspoongingerpaste
4(6-ounce)snapperfillets1⁄8teaspoonsalt
2teaspoonsoliveoil
2garliccloves,minced1⁄4cupchoppedfreshcilantro
1.Combinefirst5ingredientsinasmallbowl.Sprinklefilletsevenlywithsalt.
2.Heatoilinalargenonstickskilletovermedium-highheat;swirltocoat.Addgarlic;sauté30seconds.Addfillets.Cook2to3minutesoneachside.Pourcoconutmilkmixtureoverfillets.Cover;bringtoasimmer.Simmer2minutesoruntilfishflakeseasilywhentestedwithaforkoruntildesireddegreeofdoneness.Carefullyplace1filletoneachof4plates.Spooncurrysauceevenlyoverfillets;sprinkleevenlywithcilantro.Yield:4servings(servingsize:1fillet,1tablespoonsauce,and1tablespooncilantro).CALORIES260;FAT11.2g(sat6.2g,mono2.5g,poly1.3g);PROTEIN35.6g;CARB3.1g;FIBER0g;CHOL63mg;
IRON1.4mg;SODIUM337mg;CALC66mg
servewith
TropicalJasmineRicePrep:2minutes•Cook:12minutes•Other:5minutes
3⁄4cupwater
1⁄2cupjasminerice
2teaspoonsbutter1⁄4teaspoonsalt
1⁄3cupfinelychoppedfreshpineapple
2tablespoonsdiagonallycutgreenonions
2tablespoonsflakedsweetenedcoconut,toasted
1.Combinefirst4ingredientsinasmallsaucepan.Bringtoaboil;reduceheat,cover,andsimmer10minutes.Removepanfromheat;letstand,covered,5minutes.Addpineapple,greenonions,andcoconut;fluffgentlywithafork.Yield:4servings(servingsize:1⁄2cup).CALORIES117;FAT2.7g(sat1.9g,mono0.5g,poly0.1g);PROTEIN1.7g;CARB21.4g;FIBER1.1g;CHOL5mg;IRON0.3mg;SODIUM173mg;CALC15mg
GrilledHalibutwithHoisinGlazeSriracha,orange,andhoisingivehalibutaslightlysweet,Asianflavor.Useanotherfirmwhitefishinplaceofthehalibut,ifyoucan’tfindit.Prep:4minutes•Cook:6minutes
2tablespoonsfreshorangejuice,divided
4(6-ounce)halibutfillets1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
2tablespoonshoisinsauce
2teaspoonsSriracha(hotchilesauce)
Cookingspray
Gratedorangerind(optional)
1.Preheatgrilltomedium-highheat.
2.Brush1tablespoonorangejuiceevenlyoverfillets;sprinkleevenlywithsaltandpepper.Combinehoisinsauce,Sriracha,andremaining1tablespoonorangejuiceinasmallbowl.
3.Placefilletsongrillrackcoatedwithcookingspray.Brushfilletswithhoisinmixture.Grill3minutesoneachsideoruntilfishflakeseasilywhentestedwithaforkoruntildesireddegreeofdoneness,bastingoccasionallywithhoisinmixture.Garnishwithorangerind,ifdesired.Yield:4servings(servingsize:1fillet).CALORIES179;FAT2.6g(sat0.5g,mono0.9g,poly0.6g);PROTEIN31.9g;CARB4.9g;FIBER0.3g;CHOL84mg;IRON0.4mg;SODIUM443mg;CALC16mg
servewith
GrilledBabyBokChoy
Prep:5minutes•Cook:11minutes
4babybokchoy,halvedlengthwise(about1pound)
2tablespoonswater
1tablespoondarksesameoil1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
2teaspoonstoastedsesameseeds
1.Preheatgrilltomedium-highheat.
2.Placebokchoyhalvesand2tablespoonswaterinamicrowave-safedish.Coverdishwithheavy-dutyplasticwrap;vent.MicrowaveatHIGH5minutesoruntiltender.Drain.
3.Drizzlebokchoywithsesameoil,andsprinklewithsaltandpepper.Placeongrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntilbokchoybeginstochar.Sprinklewithtoastedsesameseeds.Yield:4servings(servingsize:2bokchoyhalves).CALORIES54;FAT4.5g(sat0.6g,mono1.8g,poly1.9g);PROTEIN2.1g;CARB2.3g;FIBER1.3g;CHOL0mg;IRON1.3mg;SODIUM187mg;CALC107mg
ShrimpTikkaMasalaChangethisIndian-inspireddishtosuityourtaste:Youcansubstitutechickenorfirmwhitefishfortheshrimp.Prep:3minutes•Cook:5minutes
TikkaMasalaSauce
24largeshrimp,peeledanddeveined(about11⁄2pounds)
Cookingspray1⁄4teaspoonsalt
1(8.5-ounce)packagemicrowaveableprecookedbasmatirice
3tablespoonschoppedfreshcilantro1⁄4teaspooncoriander
1.Preheatbroiler.
2.PrepareTikkaMasalaSaucethroughstep1.
3.Whilesaucecooks5minutes,arrangeshrimponabroilerpancoatedwithcookingspray.Sprinkleshrimpwithsalt,andcoatwithcookingspray.Broil2minutesoneachsideoruntilshrimparedone.
4.Whileshrimpcook,microwavericeaccordingtopackagedirections.Placericeinamediumbowl;stirincilantroandcoriander.
5.Completestep2ofTikkaMasalaSaucerecipe.Stirshrimpintosauce.Spoonriceintoeachof4shallowbowls.SpoonShrimpTikkaMasalaevenlyoverrice.Yield:4servings(servingsize:6shrimp,1⁄2cupsauce,and1⁄2cuprice).
CALORIES383;FAT8.9g(sat2g,mono3.5g,poly1.9g);PROTEIN40.3g;CARB34.5g;FIBER2.6g;CHOL262.7mg;IRON6.2mg;SODIUM648mg;CALC169mg
TikkaMasalaSaucePrep:3minutes•Cook:12minutes
1tablespoonoliveoil1⁄2cupfinelychoppedonion
2teaspoonsgratedpeeledfreshginger
2teaspoonsgarammasala
2garliccloves,minced
2hotredchiles,finelychopped
1(14.5-ounce)candicedtomatoes,undrained
2tablespoonstomatopaste1⁄4teaspoonsalt
1⁄2cupplainyogurt
1.Heatoilinalargenonstickskilletovermediumheat;swirltocoat.Addoniontopan.Cook4minutesoruntiltender,stirringfrequently.Addgingerandnext3ingredients;cook2minutesoruntilfragrant.Stirintomatoes,tomatopaste,andsalt.Cook5minutesoruntilslightlythickened.Removefromheat.
2.Stirinyogurt.Serveimmediately.Yield:4servings(servingsize:1⁄2cup).
CALORIES103;FAT4.6g(sat1.1g,mono2.8g,poly0.5g);PROTEIN3.1g;CARB12.9g;FIBER2.1g;CHOL4mg;IRON1.2mg;SODIUM242mg;CALC70mg
ChickenSaltimbocca“Saltimbocca”means“jumpinthemouth”inItalian,andwiththeboldflavorsofprosciutto,sage,andMarsala,thischickenentréecertainlylivesuptoitsname.Servewiththinspaghettiormashedpotatoesontheside.Prep:8minutes•Cook:19minutes
4(6-ounce)skinless,bonelesschickenbreasthalves1⁄4teaspoonfreshlygroundblackpepper
18largefreshsageleaves,divided
4(1⁄2-ounce)thinslicesprosciutto
1.1ouncesall-purposeflour(about1⁄4cup)
Cookingspray
1cupdryMarsalawine
1.Preheatovento350°.
2.Sprinklechickenevenlywithpepper.Place4sageleavesontopofeachchickenbreast.Topeachwith1sliceprosciutto,pressinglightlytoadhere.Placeflourinashallowdish.Carefullydredgeeachchickenbreastinflour,pattingtoadhereflourtochickenandshakingoffanyexcess.
3.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addchicken;cook3to4minutesoneachsideoruntilgolden.Placeonarackcoatedwithcookingspraysetinarimmedbakingsheet.
4.Bakeat350°for8minutesoruntildone.
5.Addwinetodrippingsinskillet,scrapingpantoloosenbrownedbits.Addremaining2sageleaves.Bringtoaboilovermedium-highheat.Reduceheat;simmer,uncovered,5minutesoruntilreducedto2tablespoons.Removesagefromsauce.Servesauceover
chicken.Yield:4servings(servingsize:1chickenbreastand11⁄2teaspoonssauce).
CALORIES293;FAT6.1g(sat1.5g,mono2.1g,poly0.8g);PROTEIN41.1g;CARB10.1g;FIBER0.2g;CHOL120mg;IRON1.2mg;SODIUM579mg;CALC24mg
useextraingredientsin
ChickenBreastHalvesGrilledChickenSaladwithDriedCherriesandGoatCheese
SagePorkMedallionswithCranberrySauce
ProsciuttoFrittatawithMascarponeandProsciutto
SchnitzelChickenVealandporkareexcellentsubstitutesforthechicken.Prep:5minutes•Cook:12minutes
1.1ouncesall-purposeflour(about1⁄4cup)
1largeegg,beaten
1cupwhole-wheatpanko(Japanesebreadcrumbs)
4(1⁄4-inch-thick)chickenbreastcutlets
3⁄8teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
2teaspoonsoliveoil,divided
Cookingspray
4lemonwedges
1.Placeflour,egg,andpankoeachinashallowdish.Sprinklechickencutletsevenlywithsaltandpepper.Dredgeeachchickencutletinflour.Dipinegg;dredgeinpanko.
2.Heat1teaspoonoilinalargenonstickskilletovermedium-highheat;swirltocoat.Addhalfofchickentopan.Cook3minutesoruntilgolden;coatchickenwithcookingspray.Turnchickenover.Cookanadditional3minutesoruntilchickenisdone.Transfertoaplate;coverandkeepwarm.Repeatprocedurewith1teaspoonoil,chicken,andcookingspray.Servewithlemonwedges.Yield:4servings(servingsize:1chickencutletand1lemonwedge).CALORIES268;FAT7g(sat1.4g,mono3.1g,poly1.2g);PROTEIN29.5g;CARB20.8g;FIBER2.4g;CHOL119mg;IRON1.8mg;SODIUM394mg;CALC16mg
servewith
Pan-FriedSlawPrep:1minute•Cook:5minutes
Cookingspray
2(10-ounce)packagesangelhairslaw1⁄3cupricevinegar
1⁄2teaspooncarawayseeds
1⁄4teaspoonfreshlygroundblackpepper
1⁄8teaspoonsalt
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addslaw.Coatslawwithcookingspray.Sauté3minutesoruntilwiltedandbeginningtobrown.Addvinegarandremainingingredients;sauté1minute.Yield:4servings(about1cup).CALORIES37;FAT0.2g(sat0.1g,mono0g,poly0g);PROTEIN1.9g;CARB8.4g;FIBER3.7g;CHOL0mg;IRON0.7mg;SODIUM100mg;CALC59mg
Pistachio-CrustedChickenBuyshelledpistachiostosavetime.Youcanalsouseothernutsinthisrecipe:Tryalmonds,pinenuts,cashews,orpeanuts.Prep:3minutes•Cook:22minutes
3⁄4cuppistachios
2largeeggwhites,lightlybeaten
4(6-ounce)skinless,bonelesschickenbreasthalves1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
1.Preheatovento400°.
2.Placepistachiosinafoodprocessor.Processuntilfinelychopped;transfertoashallowbowl.Placeeggwhitesinashallowbowl.Sprinklechickenwithsaltandpepper.Dipchickenintoeggwhites;dredgeinpistachios,pressinglightlytoadhere.
3.Heatalargenonstickovenproofskilletovermedium-highheat.Coatpanwithcookingspray.Addchickentopan;cook4minutes.Coatchickenwithcookingspray.Turnchickenover;cook4minutes.Placepaninoven.
4.Bake,uncovered,at400°for14minutesoruntildone.Cutchickencrosswiseintoslices.Yield:4servings(servingsize:3ounceschicken).CALORIES329;FAT13g(sat1.9g,mono6.2g,poly3.7g);PROTEIN46g;CARB6.6g;FIBER2.4g;CHOL99mg;IRON2.3mg;SODIUM286mg;CALC46mg
servewith
StrawberrySaladPrep:5minutes
1(6-ounce)packagefreshbabyspinach
11⁄2cupsquarteredstrawberries
1⁄4cupthinlyslicedredonion
1⁄4teaspoonfreshlygroundblackpepper
3tablespoonsblushwinevinaigrette
1tablespoonchoppedfreshmint(optional)
2ouncesgoatcheese,crumbled
1.Combinefirst5ingredientsandmint,ifdesired,inalargebowl;toss.Sprinklewithcheese.Yield:4servings(servingsize:about12⁄3cups).
CALORIES124;FAT5.8g(sat2.3g,mono1.7g,poly0.6g);PROTEIN4.1g;CARB15.4g;FIBER3.4g;CHOL7mg;IRON1.9mg;SODIUM278mg;CALC62mg
Orange-GingerPorkChopsTwoskilletswillgoalongwayinhelpingyouquicklypreparethisdish.Theporkcookswhileyousautéthecabbage.Prep:5minutes•Cook:12minutes
1navelorange
2tablespoonslower-sodiumsoysauce
2teaspoonsgratedpeeledfreshginger1⁄2teaspoonfreshlygroundblackpepper
4(4-ounce)bonelesscenter-cutloinporkchops(about1⁄2inchthick)
Cookingspray
1.Grate2teaspoonsrindandsqueeze1⁄4cupjuicefromorange.Combineorangerind,orangejuice,soysauce,ginger,andpepperinashallowdish.Addpork,turningtocoat.
2.Heatamediumnonstickskilletovermediumheat.Coatpanwithcookingspray.Removeporkfrommarinade,reservingmarinade.Addporktopan;cook5minutesoneachsideoruntildone.Removefrompanandkeepwarm.Addmarinadetopan.Bringtoaboil;boil1minute.Spoonsauceevenlyoverpork.Yield:4servings(servingsize:1porkchopand11⁄2teaspoonssauce).
CALORIES157;FAT5.8g(sat1.7g,mono2.1g,poly0.7g);PROTEIN21.8g;CARB2.7g;FIBER0.2g;CHOL66mg;IRON0.7mg;SODIUM347mg;CALC23mg
servewith
SweetandSourCabbagePrep:3minutes•Cook:10minutes
Cookingspray
2cupsthinlyslicedredcabbage
2cupsthinlyslicedgreencabbage
11⁄2cupsslicedGrannySmithapple(1medium)
1cupthinlyslicedsweetonion1⁄4cupcidervinegar
1tablespoonhoney1⁄2teaspoonsalt
1⁄2teaspoonfreshlygroundblackpepper
1.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addredcabbageandnext3ingredientstopan.Cook,uncovered,8minutesoruntiltender,stirringfrenquently.Stirinvinegarandremainingingredients.Cook,stirringconstantly,2minutes.Yield:4servings(servingsize:3⁄4cup).
CALORIES78;FAT0.2g(sat0g,mono0g,poly0.1g);PROTEIN1.7g;CARB18.6g;FIBER3.2g;CHOL0mg;IRON0.7mg;SODIUM320mg;CALC53mg
BeefTenderloinwithPepperyFig-PortSauceGrilledbeeftenderloinsteaksbecomedecadentwhendrizzledwithfig-studdedportsauce,whichisalsodeliciousservedwithlambandgame.Prep:5minutes•Cook:15minutes•Other:5minutes
4(4-ounce)beeftenderloinsteaks(about3⁄4inchthick)
1⁄2teaspoonsalt
1⁄2teaspoonfreshlygroundblackpepper,divided
Cookingspray
1cuptawnyportorothersweetredwine
11⁄2tablespoonsfinelychoppedshallots
8smalldriedMissionfigs,quartered
1rosemarysprig
1.Preheatgrilltomedium-highheat.
2.Sprinklesteakswithsaltand1⁄4teaspoonpepper.Placesteaksongrillrackcoatedwithcookingspray.Grill3minutesoneachsideoruntildesireddegreeofdoneness.Letstand5minutes.
3.Whilesteakscook,combineremaining1⁄4teaspoonblackpepper,port,andremaining3ingredientsinasmallsaucepan.Bringtoaboil;boil15minutesoruntilreducedto1⁄2cup.Removerosemarysprig.Spoonportsauceoversteaks.Yield:4servings(servingsize:1steakand2tablespoonssauce).CALORIES302;FAT7.5g(sat2.8g,mono3g,poly0.4g);PROTEIN25.7g;CARB16.8g;FIBER1.3g;CHOL76mg;IRON2.3mg;SODIUM361mg;CALC55mg
servewith
GrilledFennelandRedOnionPrep:5minutes•Cook:12minutes
1⁄4cupbalsamicvinegar
1tablespoonoliveoil1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1largeredonion,cutinto4(1⁄2-inch-thick)slices
2mediumfennelbulbswithstalks(about2pounds),trimmedandcutinto1⁄4-inch-thickslices
Cookingspray
1.Preheatgrilltomedium-highheat.
2.Combinefirst4ingredientsinalargebowl.Addonionandfennel,tossingtocoat.
3.Placeonionandfennelongrillrackcoatedwithcookingspray.Grill12minutesoruntiltender,turningonce.Yield:4servings(servingsize:3⁄4cup).
CALORIES127;FAT4.1g(sat0.5g,mono2.6g,poly0.4g);PROTEIN3.3g;CARB22.4g;FIBER7.7g;CHOL0mg;IRON1.9mg;SODIUM269mg;CALC125mg
PubBurgersAslatheringofbluecheesespreaddottedwithbitsofcrispbaconsendsthisburgerrightoverthetop.Servewithasideofbakedpotatowedges,ifdesired.Prep:5minutes•Cook:10minutes
1poundgroundsirloin1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
Cookingspray
4(1⁄4-inch-thick)slicesredonion
BlueCheese−BaconSpread
4(1.8-ounce)white-wheathamburgerbuns
4greenleaflettuceleaves(optional)
1.Preheatgrilltohighheat.
2.Combinefirst3ingredientsinamediumbowl.Dividemixtureinto4equalportions,shapingeachintoa1⁄2-inch-thickpatty.Placeburgersongrillrackcoatedwithcookingspray.Grill5minutes.Turnpattiesover.Coatonionsliceswithcookingspray;placeongrillrack.Grillpattiesandonion5minutesoruntilpattiesaredone,turningonionhalfwaythroughcookingtime.
3.Whilepattiesandonionslicescook,prepareBlueCheese–BaconSpread.
4.SpreadBlueCheese–BaconSpreadoncutsidesofeachbun;topeachbunbottomwith1lettuceleaf,ifdesired,1patty,and1onionslice.Coverwithbuntops.Yield:4servings(servingsize:1burger).CALORIES230;FAT13.8g(sat5.7g,mono4.3g,poly1.3g);PROTEIN28.4g;CARB27.2g;FIBER4.8g;CHOL71mg;IRON4.7mg;SODIUM570mg;CALC300mg
BlueCheese–BaconSpreadPrep:4minutes
1⁄4cup(2ounces)tub-style1⁄3-less-fatcreamcheese
2tablespoonsnonfatbuttermilk
2tablespoonscrumbledbluecheese
1baconslice,cookedandcrumbled1⁄4teaspoonfreshlygroundblackpepper
1.Combinefirst3ingredientsinasmallbowl,stirringuntilsmooth.Stirinbaconandpepper.Yield:4servings(servingsize:11⁄2tablespoons).
CALORIES58;FAT4.7g(sat2.7g,mono1.3g,poly0.2g);PROTEIN2.8g;CARB1.2g;FIBER0g;CHOL16mg;IRON0mg;SODIUM136mg;CALC36mg
RedCurryFlankSteakAquick-to-makemarinadetakesflanksteakfromordinarytoextraordinaryinthisThai-inspiredgrillrecipe.Althoughitisunlikelythattherewillbeanyleftovers,thesteakisdeliciousservedcoldoversaladgreensorinasandwich.Prep:5minutes•Cook:10minutes•Other:8hoursand5minutes
2tablespoonsredcurrypaste
2tablespoonsricevinegar
2tablespoonscanolaoil
3tablespoonsfinelychoppedcrystallizedginger
1tablespoonsambaloelek(groundfreshchilepaste)
1(1-pound)flanksteak,trimmed1⁄4teaspoonsalt
Cookingspray
1.Combinefirst5ingredientsinalargeheavy-dutyzip-topplasticbag;addsteak.Sealbag.Marinateinrefrigerator8hours,turningoccasionally.
2.Preheatgrilltomedium-highheat.
3.Removesteakfrombag,discardingmarinade.Sprinklesteakwithsalt.Placesteakongrillrackcoatedwithcookingspray.Grill5minutesoneachsideoruntildesireddegreeofdoneness.Letstand5minutes.Cutsteakdiagonallyacrossgrainintothinslices.Yield:4servings(servingsize:3ouncessteak).CALORIES276;FAT13.5g(sat2.9g,mono6.7g,poly2.3g);PROTEIN24.7g;CARB12.4g;FIBER0g;CHOL70mg;IRON4.2mg;SODIUM850mg;CALC48mg
servewith
ThaiHerbandTomatoSalad
Prep:8minutes•Other:5minutes
3largevine-ripenedtomatoes,eachcutinto12wedges(about11⁄2pounds)
3⁄4cupfreshbeansprouts
1⁄3cupthinlyslicedredonion
2tablespoonscoarselychoppedfreshmint
2tablespoonscoarselychoppedfreshbasil
2tablespoonscoarselychoppedfreshcilantro
1tablespoonricevinegar
1tablespoonfreshlimejuice1⁄2teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
1.Placeallingredientsinalargebowl;tosswell.Coverandletstand5minutesbeforeserving.Yield:4servings(servingsize:11⁄2cups).
CALORIES210;FAT0.4g(sat0.1g,mono0.1g,poly0.2g);PROTEIN2.3g;CARB9.2g;FIBER2.7g;CHOL0mg;IRON0.8mg;SODIUM158mg;CALC27mg
GrilledSpicedLambChopswithChickpeaRelishGarammasala—ablendofcumin,coriander,cinnamon,clove,andpeppercorns—easilyaddsIndianspicetotheselambchops.Prep:3minutes•Cook:10minutes
2tablespoonschiligarlicsauce
1tablespoongarammasala
2teaspoonsfreshlemonjuice1⁄4teaspoonsalt
8(4-ounce)leanlambloinchops,trimmed
Cookingspray
ChickpeaRelish
1.Preheatgrilltomedium-highheat.
2.Combinefirst4ingredients;rubevenlyoverlambchops.Placelambongrillrackcoatedwithcookingspray.Grilllamb5minutesoneachsideoruntildesireddegreeofdoneness.
3.Whilelambcooks,prepareChickpeaRelish.ServeChickpeaRelishwithlambchops.Yield:4servings(servingsize:2lambchopsand1⁄2cuprelish).
CALORIES421;FAT17.8g(sat5.2g,mono8g,poly2.2g);PROTEIN50.9g;CARB14.5g;FIBER3.1g;CHOL150mg;IRON5.7mg;SODIUM609mg;CALC62mg
ChickpeaRelishPrep:4minutes
1(16-ounce)canreduced-sodiumchickpeas(garbanzobeans),drained1⁄4cupchoppedfreshflat-leafparsley
2tablespoonschoppedpittedgreenolives
2tablespoonschoppedredonion
2tablespoonsfreshlemonjuice
2teaspoonsoliveoil1⁄2teaspoonfreshlygroundblackpepper
1.Combineallingredientsinamediumbowl,tossingwelltocoat.Yield:4servings(servingsize:1⁄2cup).
CALORIES90;FAT4.1g(sat0.3g,mono2.2g,poly0.4g);PROTEIN3.5g;CARB12.8g;FIBER3g;CHOL0mg;IRON1.3mg;SODIUM203mg;CALC34mg
SpicedLambGreekyogurtlendsmoisturetotheselambpatties,keepingthemtenderandjuicyastheycook.Ifyoucan’tfindgroundlamb,substitutegroundbeef.Prep:7minutes•Cook:9minutes
1poundgroundlamb1⁄4cupchoppedonion
1⁄2teaspoongarammasala
1⁄4teaspoonsalt
1⁄2cupplainfat-freeGreekyogurt,divided
Cookingspray
1tablespoonchoppedfreshcilantro
1.Combinefirst4ingredientsand1tablespoonyogurt;shapeinto12(1⁄2-inch-thick)oblongpatties.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addpattiestopan.Cook4to5minutesoneachsideoruntildone.
3.Whilepattiescook,combineremainingyogurtandcilantroinasmallbowl.Serveyogurtmixturewithpatties.Yield:4servings(servingsize:3lambpattiesandabout2tablespoonsyogurtmixture).CALORIES179;FAT6.3g(sat2.2g,mono2.5g,poly0.6g);PROTEIN25.8g;CARB3.3g;FIBER0.5g;CHOL74mg;IRON2.2mg;SODIUM232mg;CALC38mg
servewith
FruitedCouscousPrep:5minutes•Cook:2minutes•Other:5minutes
1cupwater
1cupuncookedcouscous
3tablespoonscoarselychoppeddriedapricots
3tablespoonsgoldenraisins
2tablespoonssliveredalmonds,toasted
1tablespoonchoppedfreshmint
1tablespoonfreshlemonjuice
1tablespoonoliveoil1⁄2teaspoonsalt
1.Bring1cupwatertoaboilinamediumsaucepan;graduallystirincouscous.Removefromheat;coverandletstand5minutes.Addapricotsandremainingingredients.Fluffwithafork.Yield:4servings(servingsize:3⁄4cup).
CALORIES253;FAT5.3g(sat0.6g,mono3.5g,poly0.9g);PROTEIN6.6g;CARB44.5g;FIBER3.4g;CHOL0mg;IRON1mg;SODIUM306mg;CALC30mg
VealPiccataThelemon-caperpansaucecandodoubledutyinmoisteningboththevealandtheherbedpasta,ifyouplacethevealcutletontopofthepastabeforepouringthepansauceoverit.Chickencutletscaneasilystandinfortheveal.Prep:18minutes•Cook:8minutes
4(4-ounce)vealcutlets(about1⁄4inchthick)
1⁄4teaspoonsalt
1⁄4teaspoonfreshlygroundblackpepper
2tablespoonsall-purposeflour
Oliveoil–flavoredcookingspray
1garlicclove,minced1⁄2cupdrywhitewine
1⁄4cupfat-free,lower-sodiumchickenbroth
2tablespoonsfreshlemonjuice
2tablespoonsdrainedcapers
1tablespoonbutter
1.Sprinklevealwithsaltandpepper.Combinevealandflourinalargezip-topplasticbag;sealbag,andshaketocoatwithflour.
2.Heatalargenonstickskilletovermedium-highheat.Coatpanwithcookingspray.Addveal;cook2minutesoneachsideoruntilbrowned.Removevealfrompan;keepwarm.
3.Recoatpanwithcookingspray.Addgarlic;sauté30seconds.Addwineandnext3ingredients.Bringtoaboil;reduceheat,andsimmer,uncovered,3minutesoruntilreducedbyhalf,stirringoccasionally.Stirinbutter;poursauceoverveal.Yield:4
servings(servingsize:1vealcutletand1⁄4cupsauce).
CALORIES248;FAT13.9g(sat6g,mono5.1g,poly0.9g);PROTEIN19.7g;CARB4.9g;FIBER0.3g;CHOL81mg;IRON1mg;SODIUM379mg;CALC23mg
servewith
HerbedParmesanCapelliniPrep:5minutes•Cook:8minutes
4ouncesuncookedcapelliniorangelhairpasta
1tablespoonoliveoil
1tablespoonchoppedfreshparsley
2teaspoonschoppedfreshoregano1⁄8teaspoonsalt
1⁄8teaspoonfreshlygroundblackpepper
1⁄4cupshreddedfreshParmesancheese
1.Cookpastaaccordingtopackagedirections,omittingsaltandfat.Drainpasta,andplaceinalargebowl.Addoliveoilandnext4ingredients;tosstocoat.Dividepastaevenlyamong4servingplates.Sprinkleevenlywithcheese.Yield:4servings(servingsize:1⁄2cuppastaand1tablespooncheese).CALORIES176;FAT6.5g(sat2.3g,mono3.4g,poly0.6g);PROTEIN7.7g;CARB21.7g;FIBER0.9g;CHOL7mg;IRON1.1mg;SODIUM317mg;CALC135mg
Desserts
MiniNectarineGalettesUsefirm,ripenectarinesinsteadofsoftforthebestresults.Firmfruitwillsliceeasilyandstanduptocooking.Youcandresstheseminitartswithabitofcrèmefraîche,whippedcream,oricecream,andsomechoppedorslicedtoastednuts.Prep:12minutes•Cook:25minutes•Other:10minutes
1⁄2(14.1-ounce)packagerefrigeratedpiedough
1largeeggwhite,lightlybeaten
2tablespoonsturbinadosugar,divided
3firmripenectarines,pittedandsliced
2tablespoonsapplejelly
1.Preheatovento425°.
2.Rolldoughintoa13-inchcircle;cutinto8(41⁄4-inch)circles,rerollingdoughasnecessary.Placecirclesonabakingsheetlinedwithparchmentpaper.Brushcircleswitheggwhite;sprinkleevenlywith1tablespoonturbinadosugar.Arrangenectarineslicesevenlyincentersofcircles,leavinga1⁄2-inchborder.Foldedgesoverfruit.(Doughwillonlypartiallycoverfruit.)
3.Brushremainingeggwhiteoverdoughedges;sprinkleevenlywithremaining1tablespoonturbinadosugar.Bakeat425°for25minutesoruntilcrustbrowns.
4.Placejellyinamicrowave-safebowl.MicrowaveatHIGH1minuteoruntilmelted.Brushjellyevenlyoverfruit.Letstandatleast10minutesbeforeserving.Yield:8servings(servingsize:1galette).CALORIES147;FAT6.7g(sat2.8g,mono2.5g,poly0.9g);PROTEIN1.9g;CARB22.3g;FIBER0.9g;CHOL3mg;
IRON0.2mg;SODIUM136mg;CALC4mg
BaklavaBitesFromclarifyingbuttertomanagingpaper-thinphyllosheets,makingbaklavaislaborintensive.Thesebite-sizedtreatssimplifytheprocesswhilestayingtruetothetraditionalflavors.Prep:6minutes•Cook:10minutes
1⁄3cupfinelychoppedwalnuts
1⁄3cupfinelychoppedpistachios
2tablespoonsbutter,melted
2tablespoonshoney
1teaspoongratedorangerind1⁄4teaspoongroundcinnamon
1⁄8teaspoongroundcloves
1(1.9-ounce)packageminiphylloshells
1.Preheatovento425°.
2.Combinefirst7ingredientsinamediumbowl.Placephylloshellsonanungreasedbakingsheet.Spoonnutmixtureevenlyintophylloshells.
3.Bakeat425°for10minutesoruntilgolden.Yield:15servings(servingsize:1filledshell).CALORIES71;FAT5.3g(sat1.3g,mono1.9g,poly1.9g);PROTEIN1g;CARB5.3g;FIBER0.5g;CHOL4.1mg;IRON0.4mg;SODIUM36mg;CALC7mg
useextraorangesin
LadyfingerswithMascarponeCreamandFreshOrangeSauce
Arugula-OrangeSaladwithFig-BaconDressing
GrilledHalibutwithHoisinGlazeandGrilledBabyBokChoy
BalsamicPeachMelbaParfaitswithSpikedMascarponeLeavethepeachesunpeeled,ifyoudesire.Substituteamarettoforthepeachbrandyinthemascarponeforanalmond-flavoredtwist.Prep:9minutes•Other:10minutes
11⁄2tablespoonssugar
11⁄2teaspoonswhitebalsamicvinegar
2smallpeaches,peeled,pitted,andeachcutinto12wedges(about3⁄4poundpeaches)
3⁄4cupraspberries
SpikedMascarpone
1.Placefirst3ingredientsinamediumbowl;tossgentlyuntilsugardissolves.Gentlystirinraspberries.Letstand10minutes.
2.Spoonhalfofpeachmixtureevenlyinto4parfaitglasses.TopevenlywithhalfofSpikedMascarpone.RepeatlayerswithremainingpeachmixtureandSpikedMascarpone.Chilluntilreadytoserve.Yield:4servings(servingsize:1⁄2cupfruitandabout11⁄2tablespoonssauce).CALORIES154;FAT6.8g(sat3.5g,mono1.9g,poly0.4g);PROTEIN2.6g;CARB19.7g;FIBER2.4g;CHOL17.8mg;IRON0.3mg;SODIUM20mg;CALC58mg
SpikedMascarponePrep:4minutes
2tablespoonsmascarponecheese1⁄4cupplainfat-freeyogurt
11⁄2tablespoonspeachbrandy
11⁄2tablespoonssugar
1.Combineallingredientsinamediumbowl,stirringwithawhiskuntilsmooth.Coverandchilluntilreadytouse.Yield:4servings(servingsize:about11⁄2tablespoons).
CALORIES98;FAT6.5g(sat3.5g,mono0g,poly0g);PROTEIN1.8g;CARB5.8g;FIBER0g;CHOL17.8mg;IRON0mg;SODIUM19mg;CALC48mg
BananaPoundCakeYouwilldreamofyourgrandmother’skitchenwhenyousmellthiscakebaking.Prep:10minutes•Cook:1hour•Other:10minutes
Cookingspray
1teaspoonall-purposeflour
7.5ouncesall-purposeflour(about12⁄3cups)
1teaspoonbakingpowder1⁄2teaspoonsalt
11⁄4cupslightbrownsugar
1⁄2cupbutter,softened
2largeeggwhites
1cupmashedripebanana(2mediumbananas)
1.Preheatovento350°.
2.Coatan8x4–inchloafpanwithcookingspray;dustwith1teaspoonflour.
3.Weighorlightlyspoon7.5ounces(about12⁄3cups)flourintodrymeasuringcups;levelwithaknife.Combine7.5ouncesflour,bakingpowder,andsaltinamediumbowl,andstirwithawhisk.Placelightbrownsugarandbutterinalargebowl;beatwithamixerathighspeeduntilblendedandfluffy(about5minutes).Addeggwhites,1atatime,beatingwellaftereachaddition.Beatflourmixtureintosugarmixturealternatelywithbanana,beginningandendingwithflourmixture.Pourbatterintopreparedpan.
4.Bakeat350°for1houroruntilawoodenpickinsertedincentercomesoutclean.Cool10minutesinpanonawirerack;removefrompan.Coolcompletelyonwirerack.Yield:10servings(servingsize:1slice).
CALORIES289;FAT9.5g(sat5.9g,mono2.4g,poly0.5g);PROTEIN3.3g;CARB49g;FIBER1.2g;CHOL24.4mg;IRON1.3mg;SODIUM273mg;CALC40mg
BlackForestTrifleThistrifleisaquicktakeonclassicBlackForestcake.Usethawedfrozencherrieswhenfreshcherriesarenotinseason.Youcanpreparethetrifleinindividualdishes,orina2-quarttrifledishorglassbowl.Prep:15minutes•Other:10minutes
21⁄2cupspitteddarksweetcherries,halved
6tablespoonssugar,divided
3tablespoonskirsch(cherrybrandy)1⁄2cupheavywhippingcream
1(11-ounce)frozenchocolatecake,thawedandcutinto1-inchcubes
1ounceshavedbittersweetchocolate(optional)
1.Combinecherries,3tablespoonssugar,andkirschinamediumbowl.Letstand10minutes.
2.Whilecherrymixturestands,placewhippingcreamand3tablespoonssugarinamediumbowl.Beatwithamixeratmedium-highspeeduntilsoftpeaksform.
3.Dividehalfofcakecubesevenlyamong8smallbowlsorindividualservingdishes.Spoonhalfofcherrymixtureovercake,andtopwithhalfofwhippedcreammixture.Repeatlayers.Sprinklewithchocolateshavings,ifdesired.Coverandchilluntilreadytoserve.Yield:8servings.CALORIES256;FAT9.8g(sat3.5g,mono3.6g,poly2.2g);PROTEIN2.1g;CARB39.1g;FIBER1g;CHOL20.5mg;IRON0.9mg;SODIUM98mg;CALC16mg
Chocolate-FleckedPeanutButter–BananaFreezeUseripebananaswithlotsofbrownspotsontheskins.Whenthebananasgettothispoint,peelthem,dicethem,tosstheminaheavy-dutyzip-topplasticbag,andfreezethem.You’llalwayshavefrozenbananasreadytogoforthiscreamy,frostytreat.Prep:8minutes
11⁄2cupsdicedbanana(2mediumbananas),frozen
2tablespoonscreamypeanutbutter
1ouncesemisweetchocolate,grated,or2tablespoonssemisweetchocolateminichips
1.Placefrozendicedbananaandpeanutbutterinafoodprocessor;processuntilsmooth,scrapingsidesofbowloccasionally.Stiringratedchocolate.Serveimmediately.Yield:2servings(servingsize:1⁄2cup).
CALORIES247;FAT11.6g(sat3.5g,mono4.4g,poly2g);PROTEIN5.7g;CARB36.1g;FIBER4.6g;CHOL0mg;IRON1mg;SODIUM77mg;CALC9mg
useextrabananasin
TropicalWaffleswithPineapple-OrangeSyrup
Banana-BlueberrySmoothies
BananaBreadMuffins
Chocolate-CranberryRefrigeratorCookiesKeepthedoughwrappedtightlyintherefrigeratorforuptotwoweeks.Thenit’seasytosliceandbakeforfreshcookieswheneverthecravinghits.Prep:10minutes•Cook:12minutes•Other:1hourand10minutes
4.5ouncesall-purposeflour(about1cup)1⁄3cupunsweetenedcocoa
1⁄2teaspoonbakingsoda
1⁄4teaspoonsalt
1⁄3cupunsaltedbutter,softened
2⁄3cupsugar
2tablespoonsicewater1⁄2cupchoppedsweeteneddriedcranberries
1.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,cocoa,bakingsoda,andsaltinamediumbowl;stirwithawhisk.Placebutterandsugarinamediumbowl;beatwithamixeratmediumspeeduntilfluffy.Addflourmixture,beatingatlowspeeduntilcrumbly.Add2tablespoonsicewater,1tablespoonatatime,beatinguntilthoroughlymoistened.Beatincranberries.
2.Shapedoughintoan8-inchlog.Wrapdoughinplasticwrap;chill1hour.
3.Preheatovento350°.
4.Cutdoughinto24(1⁄4-inch-thick)slices.Placeslices1inchapartonabakingsheetlinedwithparchmentpaper.Bakeat350°for12minutesoruntilset.Coolcookiesonpan10minutes.Removefrompan;coolcompletelyonawirerack.Yield:24servings(servingsize:1cookie).CALORIES75;FAT2.6g(sat1.5g,mono0.6g,poly0.1g);PROTEIN0.8g;CARB12.3g;FIBER0.5g;CHOL7mg;
IRON0.4mg;SODIUM51mg;CALC1mg
ChocolateGranolaYogurtCrunchCrushedcrispgranolathinsputthecrunchontopofthiseasysundae.Prep:6minutes
2cupsvanillafrozenfat-freeyogurt
3(0.6-ounce)darkchocolategranolathins,coarselycrushed1⁄2cupslicedstrawberries
2tablespoonshoney
1.Dividefrozenyogurtevenlyamong4bowls.Sprinklegranolathincrumbsoverfrozenyogurt.Topwithstrawberries,anddrizzlewithhoney.Serveimmediately.Yield:4servings(servingsize:1⁄2cupfrozenyogurt,2tablespoonscrumbs,2tablespoonsstrawberries,and11⁄2teaspoonshoney).
CALORIES191;FAT3.1g(sat1.1g,mono1.5g,poly0.4g);PROTEIN3.9g;CARB38.3g;FIBER0.4g;CHOL0mg;IRON0.4mg;SODIUM102mg;CALC103mg
useextrastrawberriesin
MorningWheatBerrySalad
Strawberry-GingerYogurtPops
MixedBerry,Flaxseed,andYogurtParfait
Chocolate-RaspberryChewsThissandwichcookiehighlightsthetimelesspairingofchocolateandraspberry.Prep:22minutes•Cook:10minutes•Other:15minutes
1.9ouncesalmondflour(about1⁄2cup)
11⁄4cupspowderedsugar,divided
3tablespoonsDutchprocesscocoa1⁄8teaspoonsalt
2largeeggwhites
3tablespoonslow-sugarraspberrypreserves
1.Preheatovento325°.
2.Weighorlightlyspoonalmondflourintoadrymeasuringcup;levelwithaknife.Sifttogetheralmondflour,3⁄4cuppowderedsugar,andcocoa.
3.Placesaltandeggwhitesinamediumbowl;beatwithamixerathighspeeduntilfoamy.Graduallyadd1⁄2cuppowderedsugar,1tablespoonatatime,beatinguntilstiffpeaksform.Siftcocoamixtureovereggmixture;foldcocoamixtureintoeggmixture.(Mixtureshouldbesmoothandshiny.)
4.Spoondoughintoapastrybagfittedwitha1⁄2-inchroundtip.Pipedoughinto24(11⁄2-inch)roundsontobakingsheetslinedwithparchmentpaper.Sharplytappanonceoncountertoremoveairbubbles.Letstand15minutesoruntilsurfacesofcookiesbegintodryslightly.
5.Bakeat325°for10minutesoruntilcookiesarecrispandfirm.Coolcompletelyonpansonwireracks.
6.Spoon3⁄4teaspoonpreservesontoflatsideofeachof12cookies.Topwithremainingcookies.Yield:12servings(servingsize:1sandwichcookie).CALORIES88;FAT2.4g(sat0.2g,mono1.4g,poly0.5g);PROTEIN1.8g;CARB15.7g;FIBER0.7g;CHOL0mg;IRON0.6mg;SODIUM36mg;CALC10mg
CoconutRicePuddingPreparethericeaheadsoitcanchill,oruseleftoverplaincookedriceforthistropicaldessert.Prep:5minutes•Cook:45minutes
2cups1%low-fatmilk
11⁄2cupscookedrice,chilled
1⁄3cupsugar
1⁄8teaspoonsalt
1(13.5-ounce)canlightcoconutmilk
1teaspoonvanillaextract1⁄2cupflakedsweetenedcoconut,toasted(optional)
1.Bringfirst5ingredientstoaboilinamediumsaucepan.Reduceheattomediumandsimmer,uncovered,45minutesoruntilthickened,stirringfrequently.Removefromheat;stirinvanilla.Letcooltowarm,stirringoccasionally.Spoonevenlyinto8dessertdishes.Sprinkleevenlywithtoastedcoconut,ifdesired.Yield:8servings(servingsize:about1⁄2cup).CALORIES128;FAT3.4g(sat2.8g,mono0.3g,poly0g);PROTEIN3.5g;CARB21g;FIBER0.1g;CHOL3mg;IRON0.4mg;SODIUM73mg;CALC79mg
DarkChocolate–CherryAlmondBarkKeepthisindulgenttreatonhandtosatisfyyoursweettooth.Asmallbiteofantioxidant-richdarkchocolatewithheart-healthyalmondsisanalternativetosugar-andfat-filledcandybars.Prep:10minutes•Other:30minutes
8ouncesdarkchocolate(70%cocoa),chopped1⁄4teaspoonalmondextract
1⁄2cupdriedcherries,choppedanddivided
1⁄2cupwholenaturalalmonds,toasted,coarselychopped,anddivided
1⁄4teaspooncoarseseasalt
1.Lineabakingsheetwithparchmentpaper.
2.Placechocolateinamicrowave-safebowl.MicrowaveatHIGH1minute,stirringafter30seconds.Stiruntilsmooth.Addalmondextract,stirringuntilblended.Stirinhalfofcherriesandalmonds.
3.Spreadmixtureontopreparedbakingsheet.Sprinklewithremainingalmondsandcherries,pressinglightlytoadhere.Sprinklewithsalt.Chill30minutesoruntilfirm.Breakinto14pieces.Yield:14servings(servingsize:1piece).CALORIES144;FAT9.5g(sat4.2g,mono3.7g,poly0.8g);PROTEIN2.6g;CARB12.2g;FIBER2.8g;CHOL0mg;IRON2.2mg;SODIUM45mg;CALC28mg
DulcedeLecheIceCreamDulcedeleche,amilkcaramel,combineswithlow-fatmilktocreatearich,silkyicecream.Prep:6minutes•Cook:5minutes•Other:5hours
3cups1%low-fatmilk
12⁄3cupscanneddulcedeleche
1⁄8teaspoonvanillaextract
1⁄8teaspoonsalt
1.Bringmilktoaboilinamediumsaucepanovermediumheat.Graduallyadddulcedeleche,stirringwithawhisk.Removefromheat.Stirinvanillaandsalt.Placepaninalargeice-filledbowluntilmixturecoolstoroomtemperature(about30minutes),stirringoccasionally.Coverandrefrigerate3hoursoruntilthoroughlychilled.
2.Pourmixtureintothefreezercanofanice-creamfreezer;freezeaccordingtomanufacturer'sinstructions.Spoonicecreamintoafreezer-safecontainer;coverandfreeze1houroruntilfirm.Yield:12servings(servingsize:1⁄2cup).
CALORIES159;FAT3.4g(sat2g,mono1.1g,poly0.1g);PROTEIN4.3g;CARB26.3g;FIBER0g;CHOL14.1mg;IRON0mg;SODIUM129mg;CALC165mg
useextra1%low-fatmilkin
PhillyCheeseSteakSandwiches
“Sausage”GravyonGrilledToastSlabs
IceCreamCrepeswithChocolate-HazelnutSauce
FudgyBourbon-PecanBrowniesPecansandbourbonaddanextrakicktothesefudgebrownies.Youcanalsosubstituteyourfavoriteliqueur.Prep:8minutes•Cook:18minutes
Cookingspray
4.5ouncesall-purposeflour(about1cup)1⁄3cupunsweetenedcocoa
1⁄4teaspoonsalt
1cupsugar1⁄4cupcanolaoil
1⁄4cupbourbon
2largeeggs1⁄4cupchoppedpecans
1.Preheatovento350°.
2.Coatbottomofan8-inchsquarebakingpanwithcookingspray.
3.Weighorlightlyspoonflourintoadrymeasuringcup;levelwithaknife.Combineflour,cocoa,andsaltinamediumbowl;stirwithawhisk.Combinesugarandnext3ingredientsinanothermediumbowl;stirinflourmixture.Stirinpecans.Spreadbatterintopreparedpan.
4.Bakeat350°for18minutesoruntilawoodenpickinsertedincentercomesoutalmostclean.Coolcompletelyonawirerack.Cutintosquares.Yield:16servings(servingsize:1brownie).CALORIES139;FAT5.6g(sat0.6g,mono3.2g,poly1.5g);PROTEIN2.1g;CARB20g;FIBER0.7g;CHOL23mg;IRON0.8mg;SODIUM46mg;CALC6mg
GrilledFruitSundaesSelectpeachesthatarejuicyandripeyetstillfirm;theywillbeeasiertopeelandchop.Ifyoulike,savethejuicesfromthegrilledfruittodrizzleovertheicecream.Prep:9minutes•Cook:6minutes
4(1⁄2-inch-thick)freshpineappleslices
2firmripepeaches,halvedandpitted
2plums,halvedandpitted
Cookingspray
11⁄2cupsvanillalighticecream
12cinnamonsugarpitachips
1.Preheatgrilltomedium-highheat.
2.Lightlycoatfruitwithcookingspray.Placefruitongrillrackcoatedwithcookingspray.Grill3minutesoneachside.Removeskinsfrompeaches.Finelychopfruit;drain.Ifdesired,coolfruittoroomtemperature.
3.Spoon1⁄2cupfruitintoeachof6servingdishes.Scoop1⁄4cupicecreamontoeachserving.Serveeachwith2pitachips.Yield:6servings(servingsize:1sundae).CALORIES135;FAT2.9g(sat1.1g,mono0.9g,poly0.3g);PROTEIN3g;CARB26.4g;FIBER2.2g;CHOL10mg;IRON0.5mg;SODIUM44mg;CALC40mg
useextraingredientsin
PineapplePineappleParfait
PeachesWhiteCranberry–PeachSpritzers
PeachesGrilledPeachandGranolaSalad
GrilledRumPineapplewithCoconutSorbetWithwarm,caramelizedpineappleandcool,creamycoconutsorbet,thisdessertwillleaveyoudreamingoftheislands.Prep:4minutes•Cook:7minutes•Other:5minutes
1smallpineapple,peeledandcored1⁄4cuppackeddarkbrownsugar
2tablespoonsdarkrum
Cookingspray
1cupcoconutsorbet
2tablespoonsflakedsweetenedcoconut,toasted
1.Preheatgrilltohighheat.
2.Cutpineappleinto8(1⁄2-inch-thick)rings;placeinamediumbowl.Combinebrownsugarandrum;pouroverpineapple.Letstand5minutes.
3.Placepineappleongrillrackcoatedwithcookingspray.Grill3minutes.Turnpineappleover;grill4minutesoruntilcaramelized,bastingfrequentlywithremainingbrownsugarmixture.Place2pineappleslicesoneachof4plates;topeachwith1⁄4cupcoconutsorbetand11⁄2teaspoonstoastedcoconut.Serveimmediately.Yield:4servings.
CALORIES275;FAT5.5g(sat4.2g,mono0.4g,poly0.2g);PROTEIN1.8g;CARB54.9g;FIBER0.3g;CHOL0mg;IRON0.9mg;SODIUM21mg;CALC40mg
IceCreamCrepeswithChocolate-HazelnutSauceTokeeptheicecreamfrommeltingwhileyouprepareall10servings,placethefilledcrepesonawaxpaper–linedbakingsheetinthefreezer.Onceyouhavefilledallthecrepes,platethecrepes,drizzlewithsauce,andsprinklewithhazelnuts.Ifyoudon’tneed10servings,preparewhatyouneedandstoretheremainingingredients.Then,youcanfilltheadditionalcrepesasneeded.Prep:15minutes
1⁄4cupchocolate-hazelnutspread
1tablespoonFrangelico(hazelnut-flavoredliqueur)
11⁄2teaspoons1%low-fatmilk
5cupschocolateorcoffeelighticecream
1(5-ounce)packagerefrigeratedpreparedcrepes
5teaspoonschoppedhazelnuts
1.Combinefirst3ingredientsinasmallbowl;stirwithawhiskuntilsmooth.
2.Spread1⁄2cupicecreamdowncenterofeachcrepe.Foldsidesofcrepesovericecream.Arrangecrepes,seamsidesdown,ondessertplates.
3.Drizzleabout11⁄2teaspoonssauceovereachcrepe;sprinkleeachcrepewith1⁄2teaspoonhazelnuts.Serveimmediately.Yield:10servings(servingsize:1crepe).CALORIES201;FAT7g(sat4.2g,mono1.6g,poly0.1g);PROTEIN4.6g;CARB28.2g;FIBER1.5g;CHOL25mg;IRON0.4mg;SODIUM98mg;CALC70mg
LadyfingerswithMascarponeCreamandFreshOrangeSauceVanillabeanpasteisaperfectaddition:IthasnoalcoholtocompetewiththeGrandMarnier,anditaddsattractivevanillaseedstothecheese.Findvanillabeanpasteatspecialtyfoodstores.Prep:15minutes
1⁄2cupsugar,divided
2tablespoonsGrandMarnier(orange-flavoredliqueur)
2largenaveloranges
11⁄2cupsfat-freecottagecheese
1⁄4cup(2ounces)mascarponecheese
1teaspoonvanillabeanpaste
1(3-ounce)packageladyfingers(12ladyfingers),split
2tablespoonsslicedalmonds,toasted
1.Combine1⁄3cupsugarandliqueurinamediumbowl,stirringwell.Peeloranges;cuteachorangeinhalflengthwise.Cuteachhalfcrosswiseintothinslicestomeasure2cups.Addorangestosugarmixtureinbowl;tossgentlytocoat.Letstandatroomtemperaturewhilepreparingcreammixture.
2.Placeremainingsugar,cottagecheese,mascarpone,andvanillabeanpasteinafoodprocessor;processuntilsmooth.
3.Arrange4ladyfingerhalvesineachof6dessertbowls.Spooncheesemixtureevenlyintocenterofladyfingers(about1⁄4cupeach).Topeachservingwithabout1⁄3cuporangesauce,allowingsyruptosoakintocake.Sprinkle1teaspoonalmondsovereachserving.Yield:6servings(servingsize:1dessert).CALORIES247;FAT6.2g(sat2.7g,mono2.3g,poly0.5g);PROTEIN9.4g;CARB38.3g;FIBER1.4g;CHOL44.3mg;IRON0.3mg;SODIUM321mg;CALC102mg
Mango-LimePuddingChampagnemangoesarealsolabeledAtaulfo,Honey,andManilamangoes.Theyripentoagoldenyellowandhavevelvetysmoothflesh,asmallpit,andalmostnofibroustexture,makingthemidealforasmoothpudding.Prep:25minutes•Cook:8minutes•Other:4hours
4cupscubedpeeledripechampagnemango(8champagnemangoes)1⁄3cupsugar
1⁄4cupcornstarch
3⁄4cupevaporatedlow-fatmilk
1⁄2cupwater
1⁄4cupfreshlimejuice
1⁄2cupdicedchampagnemango(optional)
21⁄2thinlimeslices,quartered(optional)
1.Place4cupsmangoinafoodprocessor;processuntilsmooth.Pressmangopureethroughasieveintoabowl,usingthebackofaspoon.Discardsolids.
2.Combinesugarandcornstarchinamediumsaucepan,stirringwithawhisk.Stirinmangopuree,evaporatedmilk,water,andlimejuice.Bringtoaboil;cook,stirringconstantly,1minuteoruntilthick.Removefromheat.Pourintoabowl;coversurfaceofpuddingwithplasticwrap.Chill4hours.
3.Spoonpuddingintodessertdishes.Sprinklepuddingsevenlywithdicedmangoandgarnishwithquarteredlimeslices,ifdesired.Yield:10servings(servingsize:1⁄2cup).
CALORIES94;FAT0.6g(sat0.1g,mono0.2g,poly0g);PROTEIN1.8g;CARB21.8g;FIBER1.1g;CHOL3mg;IRON0.1mg;SODIUM22mg;CALC56mg
useextralimesin
MangoMo-rita
AsianFreshTunaSalad
MelonKebabswithLimeandChiles
Mint-ChocolateSorbetCool,refreshing,anddecadentlyrich,thissorbetwillleaveyoubeggingformoreonawarmafternoon.Prep:4minutes•Cook:10minutes•Other:4hours
2cupswater
1cupsugar1⁄3cupDutchprocesscocoa
3ouncessemisweetchocolate,finelychopped1⁄2cupfreshmintleaves
1.Bring2cupswatertoaboilinamediumsaucepan.Combinesugarandcocoa.Graduallyaddsugarmixturetoboilingwater;reduceheat,andsimmer,uncovered,5minutes,stirringfrequently.Removefromheat;addchocolate,stirringuntilchocolatemelts.Stirinmintleaves.Coverandletsteep30minutes.Refrigerate2hoursoruntilthoroughlychilled.
2.Pourchocolatemixturethroughasieveintofreezercanofanice-creamfreezer;discardmintleaves.Freezeaccordingtomanufacturer’sinstructions.Spoonsorbetintoafreezer-safecontainer;coverandfreeze1houroruntilfirm.Yield:5servings(servingsize:about1⁄2cup).
CALORIES264;FAT6g(sat3.3g,mono2g,poly0g);PROTEIN2.4g;CARB53.6g;FIBER2.5g;CHOL0mg;IRON2.9mg;SODIUM1mg;CALC7mg
Orange-BeerFloatsThisadultdessertisatakeontheusualorange-sliceaccompanimenttoaBelgian-stylewheatale.Prep:3minutes
2(12-oz)bottlesBelgian-stylewheatale
1cuporangesherbet
2orangeslices
1.Pour1beerintoeachof2frozenmugs.Scoop1⁄2cupsherbetintoeachmug.Servewithorangeslices.Yield:2servings(servingsize:1float).CALORIES289;FAT1.5g(sat0.9g,mono0.4g,poly0.1g);PROTEIN3.4g;CARB38.7g;FIBER1.7g;CHOL1mg;IRON0.2mg;SODIUM38mg;CALC67mg
useextraorangesin
Citrus-GingerSalad
KentuckyMule
Cranberry-OrangeTurkeySaladSandwiches
Orange-ScentedAlmondCookieswithChocolateStorethesweet,chewyalmondcookies—withahintoforangeandslightbitternessfromchocolate—inanairtightcontainertokeepthemfromdryingout.Prep:10minutes•Cook:16minutes
1(7-ounce)tubemarzipan(almondpaste)3⁄4cupsugar
2tablespoonsall-purposeflour
1teaspoongratedorangerind
2largeeggwhites
2ouncesbittersweetchocolate,chopped
1.Preheatovento350°.
2.Line2largebakingsheetswithparchmentpaper.
3.Placefirst4ingredientsinafoodprocessor;processuntilmixtureiscrumbly.Addeggwhites;processuntilsmooth.
4.Spoonbatter,1tablespoonatatime,2inchesapartontopreparedpans.Bakeat350°for12minutesoruntilpuffedandlightlygolden.Coolcookiescompletelyonpanonawirerack.
5.Placechocolateinamicrowave-safebowl.MicrowaveatHIGH30seconds;stir.Microwave30additionalseconds;stiruntilsmooth.Drizzlemeltedchocolateovercooledcookies.Yield:23servings(servingsize:1cookie).CALORIES80;FAT2.6g(sat0.8g,mono1.4g,poly0.3g);PROTEIN1.2g;CARB13.4g;FIBER0.7g;CHOL0mg;IRON0.5mg;SODIUM6mg;CALC12mg
PeanutButterCookiesPulltheseflourlesscookiesoutoftheovenwhiletheyarestillsoft.Theyfirmupslightlyastheycool.Prep:8minutes•Cook:16minutes•Other:2minutes
1cupcreamypeanutbutter
1cupsugar
1largeegg1⁄2cupdryroastedpeanuts,chopped
1.Preheatovento350°.
2.Line2bakingsheetswithparchmentpaper.
3.Placefirst3ingredientsinamediumbowl.Beatwithamixeratmediumspeeduntilsmooth.Rolldoughinto16(11⁄4-inch)balls;rolleachballinpeanuts.Placeballs2inchesapartonpreparedpans,flatteningballsslightlywithfingers.
4.Bakeat350°for16minutesoruntilbottomsofcookiesarelightlybrowned.Coolcookiesonpans2minutes.Transfercookiestowireracks;coolcompletely.Yield:16servings(servingsize:1cookie).CALORIES175;FAT10.6g(sat1.9g,mono4.5g,poly2.6g);PROTEIN5.5g;CARB17.1g;FIBER1.4g;CHOL12mg;IRON0.5mg;SODIUM80mg;CALC4mg
useextrapeanutbutterin
Protein-PackedOatmeal
Peanut-SesameNoodles
PeanutButter–BananaDip
PistachioMilkshakesSomesupermarketscarryshelledpistachios;ifyoursdoesnot,buyunshellednutsandshellthemyourself.Prep:14minutes
2⁄3cupunsaltedpistachios
1⁄4cupsugar
3cupsvanillalow-faticecream
11⁄2cups1%low-fatmilk
1⁄2teaspoonvanillaextract
Choppedpistachios(optional)
1.Placepistachiosandsugarinablender;processuntilnutsarefinelyground.
2.Addicecream,milk,andvanilla;processuntilsmooth.Sprinklechoppedpistachionutsontopofeachshake,ifdesired.Serveimmediately.Yield:6servings(servingsize:2⁄3cup).CALORIES236;FAT10.2g(sat3.1g,mono4.4g,poly1.9g);PROTEIN7.9g;CARB30.5g;FIBER1.3g;CHOL23mg;IRON0.6mg;SODIUM73mg;CALC151mg
useextrapistachiosin
Pistachio-CrustedChickenandStrawberrySalad
Turkey,ApricotandPistachioSalad
Apricot-StiltonBites
QuickCannoliWeusedicecreamconesinplaceofpastryshellsinthisSicilian-styledessert.EnjoyitafterVealPiccataandHerbedParmesanCapellini(page320)foranItalianfeast.Prep:20minutes
1ouncesemisweetchocolate,melted
1tablespoonchoppedpistachios
4sugarcones
Marsala-RicottaFilling
1.Placechocolateinasmallbowl.Placepistachiosinasmallshallowdish.Diprimsofsugarconesinchocolate;dipinpistachios.Placeconesonaparchmentpaper–linedbakingsheet;freezewhilepreparingMarsala-RicottaFilling.
2.Spoonorpipe1⁄4cupMarsala-RicottaFillingintoeachcone.Serveimmediately.Yield:4servings(servingsize:1filledcone).CALORIES227;FAT11.6g(sat6g,mono3.4g,poly0.8g);PROTEIN6.5g;CARB24.7g;FIBER0.7g;CHOL29.2mg;IRON0.9mg;SODIUM187mg;CALC69mg
Marsala-RicottaFillingPrep:5minutes
4ounces1⁄3-less-fatcreamcheese,softened
1⁄4cuppowderedsugar
1⁄3cuppart-skimricottacheese
1tablespoonsweetMarsalawine
1teaspoongratedorangerind
1.Placecreamcheeseandpowderedsugarinabowl;beatwithamixeratmediumspeeduntilsmooth.Addremainingingredients,beatingjustuntilcombined.Yield:4servings(servingsize:1⁄4cup).
CALORIES130;FAT7.9g(sat4.6g,mono2g,poly0.4g);PROTEIN4.6g;CARB10.1g;FIBER0.1g;CHOL29.2mg;IRON0.1mg;SODIUM123mg;CALC67mg
RoastedPearswithAmarettoandCrèmeFraîcheThebutterandsugarcaramelizeonthebottomofthepanwhilethepearsroast,formingthebaseofaflavorfulsauceforthissimpledessert.Prep:8minutes•Cook:40minutes
1tablespoonunsaltedbutter,softened
5tablespoonssugar,divided
3Boscpears,peeled,halved,andcored
3tablespoonsamaretto(almond-flavoredliqueur),divided1⁄2cupwater
1⁄8teaspoonsalt
6tablespoonscrèmefraîche1⁄3cuptoastedslicedalmonds(optional)
1.Preheatovento425°.
2.Spreadbutteroverbottomofa15x10–inchpan;sprinkle1⁄4cupsugaroverbutter.Arrangepearhalves,cutsidesup,inpan.Brushpearswith1tablespoonamaretto.
3.Bake,uncovered,at425°for25minutesorjustuntiltender.Add1⁄2cupwater,1tablespoonamaretto,andsalttobakingpan;brushpearswithpanjuices.Bake,uncovered,anadditional15minutesoruntilpearsareglazed,bastingtwicewithsyrup.
4.Combinecrèmefraîche,remaining1tablespoonsugar,andremaining1tablespoonamaretto.Place1pearhalf,cutsideup,oneachof6dessertplates.Drizzlepearsevenlywithsauce.Spoonabout1tablespooncrèmefraîchemixtureontoeachpearhalf.Sprinkleevenlywithalmonds,ifdesired.Yield:6servings(servingsize:1pearhalf,about1teaspoonsauce,and1tablespooncrèmefraîchemixture).CALORIES180;FAT7.4g(sat4.7g,mono2g,poly0.3g);PROTEIN0.5g;CARB25.7g;FIBER3g;CHOL25.1mg;
IRON0mg;SODIUM55mg;CALC21mg
SourCream–PeachTartOthersummerfruitsworkwell,too.Trycherries,berries,nectarines,apricots,orplums.Prep:5minutes•Cook:20minutes•Other:10minutes
1sheetfrozenpuffpastrydough,thawed1⁄4cup(2ounces)1⁄3-less-fatcreamcheese,softened
1⁄2cuplightsourcream
3tablespoonsbrownsugar
11⁄2cupsslicedpeeledripepeaches
1.Preheatovento400°.
2.Linealargebakingsheetwithparchmentpaper.
3.Placedoughonpreparedpan.Rolldoughintoa14x8–inchrectangle.Lightlyscoredoughalongeachedge,3⁄4inchfromedges.Brushscorededgeslightlywithwater,andfoldoverontoremainingdough,creatingaborder.Pressgentlytoadhere.Piercebottomoftartshellwithafork.Freeze10minutes.
4.Bakeat400°for20minutesoruntilbrowned.Coolcompletelyonpanonawirerack.
5.Whiletartshellbakes,combinecreamcheese,sourcream,andbrownsugarinamediumbowl,stirringuntilsmooth.Spreadsourcreammixtureonbottomoftartshell.Arrangepeachslicesoversourcreammixture.Cutinto8rectangles.Serveimmediately.Yield:8servings(servingsize:1piece).CALORIES90;FAT4.3g(sat2g,mono1.7g,poly0.2g);PROTEIN2.3g;CARB10.8g;FIBER0.5g;CHOL10mg;IRON0.3mg;SODIUM60mg;CALC44mg
Watermelon-MintSorbetAtouchoforangeliqueurbalancesthebrightflavorofwatermelonandkeepsthesorbetfromfreezinguntilit’stoofirmtoscoop.Instead,itisslightlysoftandlight.Prep:8minutes•Other:2hours
4cupscubedseedlesswatermelon1⁄2cupsugar
1⁄4cuppackedfreshmintleaves
1⁄4cupCointreau(orange-flavoredliqueur)
1.Placeallingredientsinablender;processuntilsmooth.
2.Pourmixtureintothefreezercanofanice-creamfreezer;freezeaccordingtomanufacturer’sinstructions.Spoonsorbetintoafreezer-safecontainer;coverandfreeze1hourand30minutesoruntilfirm.Yield:7servings(servingsize:1⁄2cup).
CALORIES115;FAT0g(sat0g,mono0g,poly0g);PROTEIN0.3g;CARB26.2g;FIBER0.6g;CHOL0mg;IRON0.3mg;SODIUM4mg;CALC8mg
useextramintin
MintVodkaandIcedGreenTea
Feta-MintDip
SpicedLambandFruitedCouscous
WhiteGrape–ChampagneGranitaYoudon’tneedanice-creammakerforthisdessert:Freezeinasquareorrectangularbakingpan.Scrapingthemixturewithaforkgivesitaflaky,melt-in-yourmouthtexture.Prep:15minutes•Other:3hours
2poundsgreenseedlessgrapes
1cupChampagneorsparklingwhitewine
2tablespoonsfreshlemonjuice
3tablespoonssugar
1.Placegrapesinafoodprocessor;processuntilpureed.Pourgrapepureethroughafinesieveintoan8-inchsquarebakingdish,pressingwiththebackofaspoontoremoveasmuchliquidaspossible.Discardsolids.Addwine,lemonjuice,andsugar,stirringuntilsugardissolves.
2.Freeze3hoursoruntilfirm,stirringeveryhour.Removemixturefromfreezer;scrapeentiremixturewithaforkuntilfluffy.Yield:8servings(servingsize:1⁄2cup).
CALORIES122;FAT0.2g(sat0.1g,mono0g,poly0.1g);PROTEIN0.9g;CARB26.3g;FIBER1g;CHOL0mg;IRON0.5mg;SODIUM4mg;CALC14mg
NutritionalAnalysisHowtoUseItandWhyGlanceattheendofanyCookingLightrecipe,andyou’llseehowcommittedwearetohelpingyoumakethebestoftoday’slightcooking.Withchefs,registereddietitians,homeeconomists,andacomputersystemthatanalyzeseveryingredientweuse,CookingLightgivesyouauthoritativedietarydetaillikenoothermagazine.Wegotosuchlengthssoyoucanseehowourrecipesfitintoyourhealthfuleatingplan.Ifyou’retryingtoloseweight,thecalorieandfatfigureswillprobablyhelpmost.Butifyou’rekeepingacloseeyeonthesodium,cholesterol,andsaturatedfatinyourdiet,weprovidethosenumbers,too.Andbecausemanywomendon’tgetenoughironorcalcium,wecanhelpthere,aswell.Finally,there’safiberanalysisforthoseofuswhodon’tgetenoughroughage.
Here’sahelpfulguidetoputournutritionalanalysisnumbersintoperspective.Remember,onesizedoesn’tfitall,sotakeyourlifestyle,age,andcircumstancesintoconsiderationwhendeterminingyournutritionneeds.Forexample,pregnantorbreast-feedingwomenneedmoreprotein,calories,andcalcium.Andwomenolderthan50need1,200mgofcalciumdaily,200mgmorethantheamountrecommendedforyoungerwomen.
__________________________________________________________
InOurNutritionalAnalysis,WeUseTheseAbbreviationssatsaturatedfat
monomonounsaturatedfat
polypolyunsaturatedfat
CARBcarbohydrates
CHOLcholesterol
CALCcalcium
ggram
mgmilligram
DailyNutritionGuide Womenages25to50 Womenover50 Menover24Calories 2,000 2,000orless 2,700Protein 50g 50gorless 63gFat 65gorless 65gorless 88gorlessSaturatedFat 20gorless 20gorless 27gorlessCarbohydrates 304g 304g 410gFiber 25gto35g 25gto35g 25gto35gCholesterol 300mgorless 300mgorless 300mgorlessIron 18mg 8mg 8mg
Sodium 2,300mgorless 1,500mgorless 2,300mgorlessCalcium 1,000mg 1,200mg 1,000mg
ThenutritionalvaluesusedinourcalculationseithercomefromTheFoodProcessor,Version8.9(ESHAResearch),orareprovidedbyfoodmanufacturers.
MetricEquivalentsTheinformationinthefollowingchartsisprovidedtohelpcooksoutsidetheUnitedStatessuccessfullyusetherecipesinthisbook.Allequivalentsareapproximate.
©2012byTimeHomeEntertainment,Inc.
135West50thStreet,NewYork,NY10020
CookingLightisaregisteredtrademarkofTimeInc.LifestyleGroup.Allrightsreserved.Nopartofthisbookmaybereproducedinanyformorbyanymeanswithoutthepriorwrittenpermissionofthepublisher,exceptingbriefquotationsinconnectionwithreviewswrittenspecificallyforinclusioninmagazinesor
newspapers,orlimitedexcerptsstrictlyforpersonaluse.
eISBN:9-780-84874-932-3LibraryofCongressControlNumber:2011943946
PrintedintheUnitedStatesofAmerica
FirstPrinting2012
Besuretocheckwithyourhealth-careproviderbeforemakinganychangesinyourdiet.
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Cover:SautéedTilapiaTacoswithGrilledPeppersandOnion,page270andShreddedChickenTacos,page271;Frontflap:DarkChocolate–CherryAlmondBark,page342;Backcover:Cinnamon-Apple–StuffedFrenchToast,page75;WhiteCranberry–PeachSpritzers,page250;GrilledHalibutwithHoisinGlazeandGrilledBabyBokChoy,page
298;Page2:BalsamicPeachMelbaParfaitswithSpikedMascarpone,page326