cooking light fresh food fast 24/7 5 ingredient, 15 minute recipes

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)


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


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


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


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).


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.


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


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


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)


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).


ChewyDate-AppleBarsTryacombinationofotherfruitsandnutswiththedates.Prep:5minutes•Cook:15minutes

21/2cupswholepitteddates

1cupdriedapples1/2cupwalnuts,toasted

1/2cupold-fashionedrolledoats

1/4teaspoongroundcinnamon


2.Placefirst3ingredientsinfoodprocessor;processuntilfruitandnutsarefinelychopped.Addoatsandcinnamon;pulse8to10timesoruntilmoistandoatsarechopped.Spoonmixtureintoalightlygreased9x5–inchloafpan,pressingintoanevenlayerwithplasticwrap.

3.Bakeat350°for15minutes.Coolcompletelyinpanonawirerack.Cutinto12bars.Yield:12servings(servingsize:1bar).


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)


2.Weighorlightlyspoonflourintodrymeasuringcups;levelwithaknife.Combineflour,1⁄2cupplus1tablespoonmaplesugar,bakingpowder,andsaltinalargebowl.Cutin5tablespoonsbutterwithapastryblenderortwoknivesuntilmixtureresemblesacoarsemeal.Addmilkandfigs,stirringuntilasoftdoughforms.

3.Dropdoughbyheapingspoonfulsinto12mounds2inchesapartonaparchmentpaper–linedbakingsheet.Melt1tablespoonbutter;brushevenlyoverbiscuits.Sprinklebiscuitsevenlywith3tablespoonsmaplesugar.

4.Bakeat400°for16minutesoruntilbiscuitsaregolden.Yield:12servings(servingsize:1biscuit).


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).


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.


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.


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).


PeanuttyGranolaBarsLetthepineapplecoolslightlybeforelayeringthistropical-inspiredparfait.Prep:8minutes•Cook:25minutes•Other:1hour

Cookingspray

2cupsold-fashionedrolledoats

1cupunsalted,dry-roastedpeanuts

1cupflakedsweetenedcoconut2/3cuphoney

1/4cupcreamypeanutbutter

3tablespoonscanolaoil


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.


Protein-PackedOatmealPrep:1minute•Cook:5minutes


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


1largeegg

2cupswheatbranflakescerealwithraisins,crushed1/2cupgoldenraisins(optional)

Cookingspray


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).


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).


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.


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)


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).


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).


SausageDropSconesPrecookedsausageisatime-saverinthisrecipe;simplychopthesausage,andaddittothedoughalongwiththecheese.Youcanalsouseveggiesausagepatties.Prep:10minutes•Cook:15minutes

3cupslow-fatbakingmix

11/2teaspoonsfreshlygroundblackpepper

2tablespoonschilledbutter,cutintosmallpieces3/4cuplow-fatevaporatedmilk

4fullycookedturkeysausagepatties,chopped1/2cup(2ounces)reduced-fatcheddarcheesewithjalapeñopeppers,shreddedCookingspray


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


1/2cupwater

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.


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


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).


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


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


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).


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


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).


Tomato-AvocadoSalsa

Prep:3minutes

1⁄4cupchoppedtomato

1⁄4cupchoppedpeeledavocado

1tablespoonfreshlemonjuice1⁄8teaspoonsalt

1⁄8teaspoongroundcumin

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


BreakfastBakersPrep:5minutes•Cook:10minutes

4(8-ounce)ready-to-microwavebakingpotatoes

4largeeggs,lightlybeaten1⁄4teaspoonsalt


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


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


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


Cookingspray

Olive-TomatoTopping

1.Placeeggandeggwhiteinalargebowl;beatwithawhiskuntilfoamy.Stirinhashbrownsandnext4ingredients.

2.Heatalargeskilletovermedium-highheat.Coatpanwithcookingspray.Pour1⁄3cuppotatomixtureperpotatocakeontohotpan;cook2minutesoneachsideoruntilbrowned.ServewithOlive-TomatoTopping.Yield:2servings(servingsize:2cakesand1⁄4cuptopping).


Olive-TomatoToppingPrep:4minutes

1⁄4cupchoppedseededtomato

2tablespoonscrumbledgoatcheese

2tablespoonscommercialolivetapenade

1tablespoonchoppedfreshparsley


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


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).


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).


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


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).


Arugula-TomatoToppingPrep:2minutes

2cupsarugula

1cupgrapetomatoes,halved

2teaspoonsoliveoil1⁄8teaspoonsalt


1.Combineallingredientsinamediumbowl,tossinggently.Serveimmediately.Yield:8servings(servingsize:about1⁄3cup).


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


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).


SausageHashBrownswithEggsSuretobecomeafamilyfavorite,thesehashbrownsaredeliciouswitheggs,butyoucanalsosubstitutecheddarcheese.Prep:2minutes•Cook:12minutes

4ouncesreduced-fatporksausage

2teaspoonsoliveoil

1(20-ounce)packagerefrigerateddicedpotatoeswithonions

1cuprefrigeratedprechoppedtricolorbellpeppermix

2teaspoonschoppedfreshthyme1⁄4teaspoonsalt


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).


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


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


11/2tablespoonsextra-virginoliveoil


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


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).


servewith

MixedGreenswithHazelnut-HerbVinaigrettePrep:9minutes•Cook:5minutes

1(5-ounce)packagemixedsaladgreens3/4cupgrapetomatoes,halved

1/2cupdrainedcannedquarteredartichokehearts

1/4cuptornfreshmintleaves(optional)

2tablespoonswhitebalsamicvinegar

1tablespoontoastedhazelnutoil

1teaspoonDijonmustard

1teaspoonhoney1/8teaspoonsalt


2tablespoonschoppedhazelnuts,toasted

1.Combinefirst3ingredientsandmint,ifdesired,inalargebowl.Combinebalsamicvinegarandnext5ingredientsinasmallbowl,stirringwithawhisk.

2.Drizzlegreensmixturewithdressing,andsprinklewithtoastednuts.Yield:4servings(servingsize:11⁄2cups).


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).


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


2tablespoonsfreshlemonjuice1/4teaspoonsalt


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


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


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).


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


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


3cupsfinelychoppedcookedchickenbreast1/2cupchoppedcelery

1/2cupfinelychoppedonion

2tablespoonssliveredalmonds,toasted

1.Grate2teaspoonsrindandsqueeze3tablespoonsjuicefromlemons.Combinerind,juice,mayonnaise,andnext3ingredientsinalargebowl.Addchickenandremainingingredients;tossgently.Coverandchilluntilreadytoserve.Yield:7servings(servingsize:1⁄2cup).


saladtosandwich:

Preparethechickensaladasinstructed.Splitonewhole-wheatsandwichthin.Topthebottomhalfofthesandwichthinwith1⁄2cupofchickensalad(coverandchillremainingchickensaladforlateruse).Coverwithtopofsandwichthin.Yield:1sandwich.


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



1teaspoonhoney1/2teaspoonDijonmustard

1/2teaspoonchoppedfreshthyme


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


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.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


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


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;

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.CombineallingredientsinaDutchoven.Bringtoboil.Cover,reduceheat,andsimmer12minutesoruntilvegetablesaretender.Yield:4servings(servingsize:11⁄4cups).


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


BabySpinachCast-IronBreakfastPizza

FigsYogurtwithOrange-HoneyFigs

ProsciuttoFrittatawithMascarponeandProsciutto

AtHomeLunches

MangoChickenSaladThistropicalchickensaladderivesitsflavorfrommangochutney,freshcilantro,andlimejuice.Greekyogurt,whichimpartsarichcreaminess,replacestheusualmayonnaiseandsourcream.TryMangoChickenSaladasafillingforsandwiches;seeoursuggestionbelow.Prep:8minutes

1⁄2cupplain2%reduced-fatGreekyogurt

1⁄4cupchoppedredonion

1⁄4cupmangochutney



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


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


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


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



3tablespoonswater

2teaspoonschoppedfreshdill

1tablespoonpreparedhorseradish

1teaspoongratedlemonrind


1teaspooncountry-styleDijonmustard1⁄8teaspoonfreshlygroundblackpepper

1.Combineallingredientsinasmallbowl,stirringwell.Yield:4servings(servingsize:21⁄2tablespoons).


BuffaloChickenPizzasServethesefunpizzasthatdeliverthesameflavorasBuffalowingsatyournextgame-dayparty.Prep:2minutes•Cook:13minutes

1(6-inch)pita,split3⁄4teaspoonhotpeppersauce

6tablespoonscommercialhummus1⁄2cupshreddedrotisseriechickenbreast(about3ounces)

1⁄4cup(1ounce)crumbledbluecheese

1⁄4cupthinlyslicedcelerywithleaves


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


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


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


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


Cookingspray

1(5-ounce)packagebabyspringmixsaladgreens1⁄2cupdriedcherries

1⁄2cup(2ounces)crumbledgoatcheese


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


2tablespoonshoney

1teaspoonDijonmustard

1tablespoonmincedshallots


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


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


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


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).

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


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


PulledSmokedPorkBrunswickStew

GrapeTomatoesPan-RoastedSalmonandTomatoes

RedOnionCrabSaladinWontonCups

PhillyCheeseSteakSandwichesAnumberofdifferentcheeses,fromprocessedcheesesauceinacantosharpprovolone,typicallycrownthisPhillyfavorite.Wechoseshreddedreduced-fatextra-sharpcheddartomakeitbothtastyandfasttoprepare.Prep:6minutes•Cook:6minutes

CheddarCheeseSauce3⁄4poundbonelesssirloinsteak

Cookingspray

2cupsrefrigeratedpreslicedgreen,yellow,andredbellpepperstrips1⁄2cuprefrigeratedchoppedonion


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).


GreekLambSaladPackleftoversofthissaladforlunch.Ifyoucannotfindgroundlamb,substituteleangroundbeef.Prep:8minutes•Cook:6minutes•Other:5minutes

1poundgroundlamb

11⁄4cupswater

1(5.6-ounce)packagetoastedpinenutcouscous(suchasNearEast)

2lemons,divided

1tablespoonchoppedfreshoregano

1tablespoonoliveoil1⁄4teaspoonsalt


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


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).


Bacon-Horseradish–StuffedEggsYoucanpreparetheeggsadaybefore;coverwithplasticwrap,andrefrigerate.Prep:9minutes

4hard-cookedlargeeggs

2tablespoonspotatoflakes

2tablespoonscanolamayonnaise

11⁄2tablespoonsmincedgreenonions(about1onion)

11⁄2tablespoonsfat-freesourcream

1teaspoonpreparedhorseradish1⁄2teaspoonpreparedmustard


Dashofsalt


1.Cuteggsinhalflengthwise;removeyolks.Place2yolksinasmallbowl;reserveremainingyolksforanotheruse.Addpotatoflakesandnext7ingredients;stiruntilblended.Spoon1tablespooneggyolkmixtureintoeacheggwhitehalf.Sprinkleevenlywithbacon.Yield:4servings(servingsize:2stuffedegghalvesand11⁄2teaspoonsbacon).


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


2.Coatalargejelly-rollpanwithcookingspray.

3.Placepopcornandhazelnutsonpreparedpan.Combinechocolate-hazelnutspreadandhoneyinamediumsaucepan.Cook,stirringconstantly,overmedium-lowheat3minutesoruntilmeltedandsmooth.Drizzlehazelnutmixtureoverpopcornmixture,tossinggentlytocoat.

4.Bakeat300°for20minutes,stirringtwice.Transfermixturetoasheetofparchmentpaper;coolcompletely.Yield:16servings(servingsize:1⁄2cup).


CrostiniwithSun-DriedTomato–OliveTapenadeForafastentréeoption,spoonthetapenadeovergrilledtunaorchicken,ortosswithpasta.Prep:12minutes•Cook:5minutes

1garlicclove,halved2⁄3cuppittedkalamataolives(24olives)

1tablespoonoilfromsun-driedtomatoes1⁄3cupdrainedoil-packedsun-driedtomatohalves(about8)

1teaspoonfreshthymeleaves1⁄2teaspoongratedlemonrind


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



11⁄2tablespoonschoppedfreshcilantro


11⁄2teaspoonshotcurrypowder

1garlicclove,minced



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


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


2tablespoonsslicedgreenonions1⁄4teaspoongratedlemonrind

1⁄4teaspoonsalt


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


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


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



11⁄2tablespoonsfreshlemonjuice

1tablespoonextra-virginoliveoil1⁄4teaspoonsalt


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


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)


3largeeggs


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


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


2.Patedamamedrywithpapertowels.Placeedamame,oil,redpepper,andgarliconarimmedbakingsheet,tossingtocoat.

3.Bakeat500°for15minutesoruntilbrowned,stirringonce.Sprinklewithsalt.Yield:8servings(servingsize:1⁄2cup).


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


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).


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)


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


1ripepeeledavocado,coarselymashed

1garlicclove,minced

36bakedtortillachips

1.Combinefirst7ingredientsinamediumbowl.Serveimmediatelywithchips.Yield:6servings(servingsize:1⁄4cupdipand6tortillachips).


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


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


1⁄2teaspoonchoppeddriedThaichiles(2chiles)


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


11⁄2ouncesshavedpecorinoRomanocheese



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)


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).


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


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



2teaspoonscurrypowder1⁄2teaspoonsalt

1.Placeallingredientsinafoodprocessor;processuntilsmooth.Yield:8servings(servingsize:1⁄3cup).


servewith

SpicyCilantroNaanChipsPrep:5minutes•Cook:7minutes

1(9-ounce)packagewhole-wheatnaan(2naan)

Oliveoil–flavoredcookingspray1⁄2teaspoonsmokedpaprika

1⁄4teaspoonkoshersalt




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


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


1⁄4teaspoonsalt

1lemon1⁄2cuppart-skimricottacheese

1⁄4cup(2ounces)herbedgoatcheese

1⁄2(12-ounce)packagewhole-wheatnaan(2naan)

Cookingspray


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


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


1⁄8teaspoonkoshersalt



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)



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


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


1⁄4cupchoppedredonion

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


2teaspoonsoliveoil

2cupsSimpleTomato-BasilSauce


2.Combinefirst4ingredientsinamediumbowl;shapemixtureinto32meatballs(about1inchthick).

3.Heatoilinalargenonstickskilletovermedium-highheat.Addmeatballstopan.Cook2minutesoneachsideoruntilbrowned.Placemeatballsonajelly-rollpan.

4.Bakeat450°for6minutesoruntildone.AddSimpleTomato-BasilSauce,stirringtocoat.Yield:16servings(servingsize:2meatballsand21⁄2table-spoonssauce).


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).


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).


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


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(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



1(1-pound)flanksteak,trimmed

Cookingspray


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



1tablespoonwater1/2teaspoonDijonmustard

1/8teaspoonsalt


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


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.Heatoilinalargenonstickskilletovermedium-highheat.Addzucchiniandnext4ingredients.Sauté5minutesoruntilvegetablesaretender.Stirinvinegar,salt,andpepper;sauté1additionalminute.Yield:4servings(servingsize:3⁄4cup).



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)


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


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


1largeegg1/2cupdrybreadcrumbs


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



11/2tablespoonsoliveoil

1/2teaspoongroundcumin

1/8teaspoonsalt


1(8-ounce)tomato,chopped

1.Placeallingredientsexcepttomatoinafoodprocessor;pulsetwice.Transfermixturetoamediumbowl,andstirintomato.Yield:4servings(servingsize:3⁄4cup).


SavoryCornmealWafflesWafflesaren’tjustforbreakfast.Enjoythissavoryversionforafun,lightdinner.Takeadvantageofsummertomatoesandcorn,whenyoucangetthem,tomakethetopping.Prep:5minutes•Cook:10minutes

1cup10-grainwhole-grainpancakeandwafflemix1/3cupyellowcornmeal

1cupclubsoda


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.Meltbutterinamediumnonstickskillet.Addtomatoandcorn;sauté4minutesoruntiltomatobeginstosoften.Stirinbasilandremainingingredients.Yield:5servings(servingsize:1⁄3cup).


TofuandChineseLongBeansChineselongbeansusuallycomeinabunchsecuredwitharubberband.Toquicklycutthebeans,leavetherubberbandintactandcuttheentirebunch,fromtheoppositeend,into2-inchpieces.Prep:3minutes•Cook:10minutes

1(14-ounce)packageextra-firmtofu,drained


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).


GrilledCitrusHalibutTosshalibutfilletsandorangeslicesinaquickvinaigretteoflemonjuice,honey,mintandginger,andthengrill.Placeorangehalvesonthegrillalongsidethefish,andsqueezetheirsweetjuiceoverthefishrightbeforeserving.Prep:5minutes•Cook:8minutes

2largenaveloranges,divided



1tablespoonoliveoil

2teaspoonsgratedpeeledfreshginger

1teaspoonhoney1/4teaspoonsalt


4skinlesshalibutfillets(about11⁄4pounds)

Cookingspray



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


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)



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


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.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


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


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


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).



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


1.Microwavesquashaccordingtopackagedirections.Placesquashinabowl.Addmarmalade,ginger,andcumin;tossgently.Sprinklewithcilantro.Serveimmediately.Yield:4servings(servingsize:about1⁄2cup).


GreenSpiceChickenTendersAspicysauceofchipotlechiles,onion,andcilantrocoatsthesejuicygrilledchickentenders.Mexican-stylecorntoppedwithCotijacheeseandasqueezeoflimecompletesthemeal.Prep:5minutes•Cook:10minutes

1/2cupchoppedonion

1/4cuppackedfreshcilantroleaves

1tablespoonoliveoil

4chipotlechilesinadobosauce

12chickenbreasttenders(about11⁄2pounds)

1/4teaspoonsalt

Cookingspray


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


4limewedges


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


1/4cupslicedpimiento-stuffedolives

1(14.5-ounce)canorganicfire-roasteddicedtomatoes


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).


Spinach-ChickenBurgersSun-driedtomatoespackflavorintothisaioli-toppedchickenburger.Justacoupletablespoonsofoatsinthepattykeeptheburgerjuicy.Prep:5minutes•Cook:6minutes

1poundgroundchickenbreast1/3cupfrozenchoppedspinach,thawed,drained,andsqueezeddry

2tablespoonsold-fashionedrolledoats1/4teaspoonsalt


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).


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


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

1/2teaspoonsalt

1/4teaspoongroundredpepper,divided

1/4cupthawedapplejuiceconcentrate,undiluted

1tablespooncidervinegar

1tablespoonwater

2teaspoonsstone-groundmustard

Cookingspray


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.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


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).


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(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).


Feta-LambPattieswithCucumberSauceSubstituteGreekyogurtforthesourcreamandomitthevinegarforamoretangycucumbersauce.Completethismealwithtomatoes,thinlyslicedonion,andpitabread,ifyouwish.Prep:5minutes•Cook:9minutes

1poundleangroundlamb1/4cupcrumbledfetacheese

2teaspoonschoppedfreshoregano

2garliccloves,pressed1/4teaspoonsalt,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).



FetaCheeseFeta-ChickpeaSalad

CucumberBarbecueChickenBanhMi

SourCreamSourCream–PeachTart

WeekendSuppers

TandooriSalmonThespicesonthisbroiledsalmongiveitthesameflavorsasmanytandoori-cookeddishes.Prep:3minutes•Cook:9minutes

1teaspoongroundginger

1teaspoongroundturmeric1⁄2teaspoongroundcumin

1⁄4teaspoonsalt


4(6-ounce)salmonfillets

Cookingspray

Cilantro-YogurtSauce

1.Preheatbroiler.

2.Combinefirst5ingredientsinasmallbowl;ruboverfillets.Placefilletsonabroilerpancoatedwithcookingspray;broil9minutesoruntilfishflakeseasilywhentestedwithaforkoruntildesireddegreeofdoneness.ServewithCilantro-YogurtSauce.Yield:4servings(servingsize:1filletand1⁄4cupsauce).


Cilantro-YogurtSaucePrep:5minutes

1cupplainlow-fatyogurt


1teaspoongratedlimerind

1teaspoonfreshlimejuice


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.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(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)


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


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;


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


2tablespoonshoisinsauce

2teaspoonsSriracha(hotchilesauce)

Cookingspray

Gratedorangerind(optional)


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


Cookingspray

2teaspoonstoastedsesameseeds


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


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).


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


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).



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



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


1⁄8teaspoonsalt

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


Cookingspray


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


3tablespoonsblushwinevinaigrette

1tablespoonchoppedfreshmint(optional)

2ouncesgoatcheese,crumbled

1.Combinefirst5ingredientsandmint,ifdesired,inalargebowl;toss.Sprinklewithcheese.Yield:4servings(servingsize:about12⁄3cups).


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).


servewith

SweetandSourCabbagePrep:3minutes•Cook:10minutes

Cookingspray

2cupsthinlyslicedredcabbage

2cupsthinlyslicedgreencabbage

11⁄2cupsslicedGrannySmithapple(1medium)

1cupthinlyslicedsweetonion1⁄4cupcidervinegar

1tablespoonhoney1⁄2teaspoonsalt


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


Cookingspray

1cuptawnyportorothersweetredwine

11⁄2tablespoonsfinelychoppedshallots

8smalldriedMissionfigs,quartered

1rosemarysprig


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



1largeredonion,cutinto4(1⁄2-inch-thick)slices

2mediumfennelbulbswithstalks(about2pounds),trimmedandcutinto1⁄4-inch-thickslices

Cookingspray


2.Combinefirst4ingredientsinalargebowl.Addonionandfennel,tossingtocoat.

3.Placeonionandfennelongrillrackcoatedwithcookingspray.Grill12minutesoruntiltender,turningonce.Yield:4servings(servingsize:3⁄4cup).


PubBurgersAslatheringofbluecheesespreaddottedwithbitsofcrispbaconsendsthisburgerrightoverthetop.Servewithasideofbakedpotatowedges,ifdesired.Prep:5minutes•Cook:10minutes

1poundgroundsirloin1⁄4teaspoonsalt


Cookingspray

4(1⁄4-inch-thick)slicesredonion

BlueCheese−BaconSpread

4(1.8-ounce)white-wheathamburgerbuns

4greenleaflettuceleaves(optional)


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


3tablespoonsfinelychoppedcrystallizedginger

1tablespoonsambaloelek(groundfreshchilepaste)

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

Cookingspray

1.Combinefirst5ingredientsinalargeheavy-dutyzip-topplasticbag;addsteak.Sealbag.Marinateinrefrigerator8hours,turningoccasionally.


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.Placeallingredientsinalargebowl;tosswell.Coverandletstand5minutesbeforeserving.Yield:4servings(servingsize:11⁄2cups).


GrilledSpicedLambChopswithChickpeaRelishGarammasala—ablendofcumin,coriander,cinnamon,clove,andpeppercorns—easilyaddsIndianspicetotheselambchops.Prep:3minutes•Cook:10minutes

2tablespoonschiligarlicsauce

1tablespoongarammasala

2teaspoonsfreshlemonjuice1⁄4teaspoonsalt

8(4-ounce)leanlambloinchops,trimmed

Cookingspray

ChickpeaRelish


2.Combinefirst4ingredients;rubevenlyoverlambchops.Placelambongrillrackcoatedwithcookingspray.Grilllamb5minutesoneachsideoruntildesireddegreeofdoneness.

3.Whilelambcooks,prepareChickpeaRelish.ServeChickpeaRelishwithlambchops.Yield:4servings(servingsize:2lambchopsand1⁄2cuprelish).


ChickpeaRelishPrep:4minutes

1(16-ounce)canreduced-sodiumchickpeas(garbanzobeans),drained1⁄4cupchoppedfreshflat-leafparsley

2tablespoonschoppedpittedgreenolives

2tablespoonschoppedredonion



1.Combineallingredientsinamediumbowl,tossingwelltocoat.Yield:4servings(servingsize:1⁄2cup).


SpicedLambGreekyogurtlendsmoisturetotheselambpatties,keepingthemtenderandjuicyastheycook.Ifyoucan’tfindgroundlamb,substitutegroundbeef.Prep:7minutes•Cook:9minutes

1poundgroundlamb1⁄4cupchoppedonion

1⁄2teaspoongarammasala

1⁄4teaspoonsalt

1⁄2cupplainfat-freeGreekyogurt,divided

Cookingspray


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




1.Bring1cupwatertoaboilinamediumsaucepan;graduallystirincouscous.Removefromheat;coverandletstand5minutes.Addapricotsandremainingingredients.Fluffwithafork.Yield:4servings(servingsize:3⁄4cup).


VealPiccataThelemon-caperpansaucecandodoubledutyinmoisteningboththevealandtheherbedpasta,ifyouplacethevealcutletontopofthepastabeforepouringthepansauceoverit.Chickencutletscaneasilystandinfortheveal.Prep:18minutes•Cook:8minutes

4(4-ounce)vealcutlets(about1⁄4inchthick)

1⁄4teaspoonsalt




1garlicclove,minced1⁄2cupdrywhitewine

1⁄4cupfat-free,lower-sodiumchickenbroth


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


1⁄4cupshreddedfreshParmesancheese

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


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;

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


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)


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.


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;

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).


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


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


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


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


PineapplePineappleParfait

PeachesWhiteCranberry–PeachSpritzers

PeachesGrilledPeachandGranolaSalad

GrilledRumPineapplewithCoconutSorbetWithwarm,caramelizedpineappleandcool,creamycoconutsorbet,thisdessertwillleaveyoudreamingoftheislands.Prep:4minutes•Cook:7minutes•Other:5minutes

1smallpineapple,peeledandcored1⁄4cuppackeddarkbrownsugar

2tablespoonsdarkrum

Cookingspray

1cupcoconutsorbet

2tablespoonsflakedsweetenedcoconut,toasted


2.Cutpineappleinto8(1⁄2-inch-thick)rings;placeinamediumbowl.Combinebrownsugarandrum;pouroverpineapple.Letstand5minutes.

3.Placepineappleongrillrackcoatedwithcookingspray.Grill3minutes.Turnpineappleover;grill4minutesoruntilcaramelized,bastingfrequentlywithremainingbrownsugarmixture.Place2pineappleslicesoneachof4plates;topeachwith1⁄4cupcoconutsorbetand11⁄2teaspoonstoastedcoconut.Serveimmediately.Yield:4servings.


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).


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


Orange-ScentedAlmondCookieswithChocolateStorethesweet,chewyalmondcookies—withahintoforangeandslightbitternessfromchocolate—inanairtightcontainertokeepthemfromdryingout.Prep:10minutes•Cook:16minutes

1(7-ounce)tubemarzipan(almondpaste)3⁄4cupsugar



2largeeggwhites

2ouncesbittersweetchocolate,chopped


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


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


1⁄4cuppowderedsugar

1⁄3cuppart-skimricottacheese

1tablespoonsweetMarsalawine


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)


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


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


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.

OxmoorHouseVP,PublishingDirector:JimChilds

CreativeDirector:FelicityKeane

BrandManager:MichelleTurnerAycock

SeniorEditor:HeatherAverett

ManagingEditor:RebeccaBenton

CookingLight®FreshFoodFast24/7Editor:ShaunChavis

ProjectEditor:EmilyChappell

AssistantDesigner:AllisonSperandoPotter

Director,TestKitchen:ElizabethTylerAustin

AssistantDirectors,TestKitchen:JulieChristopher,JulieGunter

TestKitchenProfessionals:WendyBall,RD;AllisonE.Cox;VictoriaE.Cox;MargaretMonroeDickey;AlysonMorelandHaynes;StefanieMaloney;CallieNash;CatherineCrowellSteele;LeahVanDeren

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