Contents

AcknowledgmentsIntroductiontothe2015EditionIntroductiontotheFirstEditionLookforTheseIconsNoshingEatMoreofTheseInaBowlFromLandandSeaMeat-FreeMainsCarbLoversBreakfastFinishItOff,HoldtheGuilt

IndexConversionCharts

Acknowledgments

I’vealwayslovedtowrite,andI’vealwaysLOVEDfood—sotoseetwoofmylovesmarryintothiscookbookisadreamcometrue.Sometimesinlife,you’reluckyenoughtohavepersonalcheerleaderswhorootforyoureverymove.Iwasblessedenoughtohaveapersonalcheerleaderwho,sadly,wastakenearlyfromthisEarthafteraveryshortbattlewithAmyotrophiclateralsclerosis(ALS).ShirleyRobertswasastrong,selfless,andindependentwoman.WhenIstartedmyblogin2009,shequicklybecamealoyalreader.“Nik,Ireallythinkyoushouldwriteacookbook,”shewouldsay.Iwouldsmileandbrushoffherencouragementwithasmallrollofmyeyes—averybadhabitofmine.

Today,IknowShirleyissmilingdownonmeandthinking,“Itoldyouso.”And,shewasright.Tooneofmygreatestpersonalcheerleaders:ThankyouforbelievinginwhatIcouldaccomplishwhenIhadnoclue.

WhenIwasapproachedaboutwritingacookbookbasedonmyblog,Iwasflatteredandalsocompletelyflooredbytheinquiry.Sometimesyouneverknowwhatimpactyouhavethroughwords,especiallywhenyousendyourthoughtsintothedepthsoftheWorldWideWebwithverylittleknowledgeastowhomaybereading.Yet,mybloghasenrichedmylifeineveryway.Thepeoplewhocometomycornerofthewebhavehelpedmegrowthroughtheirlove,appreciation,andwisdom.

Tomyreaders:Thankyou—forreading,forcooking,andforeatingtogoodhealth.Mayyouhaveapersonalcheerleaderandknowthatyouareoneforme.

Introductiontothe2015EditionIt’shardtobelieveithasbeennearlythreeyearssincemyfoodiedreamcametrue:apublishedcookbook!Ithasbeenanunbelievablejourneyfilledwithsomuchexcitementanddeliciousfood.Ican’tthankyouenoughforyoursupportasIcontinuetoblog,cook,write,andofcourse...eat!Toseemybookpopupinbookstoresandonbookshelvesisstillsurreal—pinchme!Icapturedmyfirstcookbooksightingonsocialmediaandstilllookbacksofondlyonthatproudmoment.

SincethereleaseofthiscookbookinAugust2013,I’vecontinuedtochroniclemyfoodandcookingadventuresonmyblog,PreventionRD.Iwasalsograntedmybiggestchallengetodate:creatingagluten-freecookbookwhichwaspublishedinAugust2014.ThecookbookwasthesamegreatstufffromEverydayHealthyCooking,featuringfull-pagecolorphotos,nutritioninformation,andnutrition-relatediconstodirectreaderstorecipesofnutritionalinterest,buteachrecipeutilizednutritiousandgluten-freealmondflour.Itwasalaboroflove,justlikeEverydayHealthyCooking,buthadmedeepinthethroesofgluten-freegoodness.Ifyouhaven’tfoundsuccesswithgluten-freefoods,youhaven’tbeentryingtherightrecipes.

InOctober2014,wewelcomedourdaughter,Shea,intotheworld.Whileeveryonedeclaredmykitchendaystosoonbethoseofthepast,I’veprovedthemallwrong.Infact,muchofourmommy-daughtertimeisspentinthekitchen...nevermindthefactthatmuchofthattimeisspentcleaningthenever-endingmesseslittleonesmake.CreatingpasttimesandmemoriesintheconfinesofmykitcheniswhatIalwaysenvisionedinraisinglittleones—it’sperfect.

Thankyouagainforallofyoursupportthroughthistastyjourneyandmayyoucontinuetoeatwellandingoodhealth!

—NicoleMorrissey

IntroductiontotheFirstEditionItwasn’tuntilIstartedlosingweightatagefourteenthatIgaveconsiderationtonutritionforthefirsttime.Havingbeenoverweightmywholelife,Iknewatthatpoint—likeit,loveit,orhateit—Iwouldhavetobenutrition-savvytogaincontroloverthescale...andmylife.

Itriedmanydiets—Atkins,SouthBeach,WeightWatchers,younameit.BythetimeIwasseventeen,Iwassoburnedoutoncaloriecountingandfoodjournaling,butIhadtakenoffweightthroughold-fashionedcaloriecontrolandexercise.Ifeltgreatandwasheadingofftocollegetostudynutritionandbecomearegistereddietitian(RD).Ialwaysfeltsorryformypeerswhodidn’tknowwhattheywantedtobe“whentheygrewup.”Sincehighschool,IknewIwantedtobeadietitian,andthathasneverchanged.

Collegeflewby,asdidgraduateschool.IpassedmyRDexamandwashighonlife,especiallywithmyweddingjustmonthsawayinthespringof2009.However,IwasinsearchofmyfirstjobasadietitianintheworsteconomicdownturnsincetheGreatDepression,andIwashavingnoluck.Iwasbored,sittingathome,feelinghopelessbutyetsoexcitedtosharewiththeworldallthatIhadlearnedaboutnutrition.Idecidedtostartablog.

Myblogdidn’tstartasarecipeblogbecause...Ididn’treallycook.Iwouldwriteaboutinterestingnutritionopinionpiecesornewsarticlesthatfocusedoncontroversialnutritiontopics,andIwouldweighinonline.Itwasfun,butitwasn’tmypassion.

IwishIcouldpinpointwhenthetransitionoccurred,butbeforeIknewit,Ihadmorphedintothisquintessentialwifewhoplannedmeals,preparedgrocerylists,andputahot,home-cookedmealonthetableeachnightformyhusband—ahusbandwhowouldbehappiestwithasteadydietofpizzaandanythingbuffalowing-y.So,myculinaryjourneybegan.Whatwouldheeat?HowcouldIappeasehimwhilemaintainingmyweight-loss?Whatfitsintothebusylivesofadualcareercouple?

Whenpeopleaskmewhat“myspecialty”is,Idon’treallyhaveagoodanswer.WhatIdoismakefoodsthatanyoneandeveryonelovestoeat...andImakethemhealthier.I’mnotvegetarian,vegan,orgluten-free,butIdabbleinthemall.

Ibelieveinbalanceandomittingnofoodfrommydiet.Myapproachtonutritionisonethatismaintainableandenjoyable.Ifyoudon’tlovewhatyou’reeating,whywouldyoucontinuetoeatthesametomorrow,muchlessforever?

Icontinuetostrugglewithmyweightandprobablyalwayswill.ThegoodnewsisI’vefoundaperfectbalanceofwhatIloveandwhatIneedwhilelivingalifethatisbalancedandstrong.Somuchoffindingthatbalancestartedwitheatingwell,movingmore,andfocusingonhealthoverweight.Ihopethiscookbookandmyblogrepresentthatandinspireyoutofindyourbalanceinpursuitofhealthandhappiness.

TherecipesImakearecalorie-controlled,withmostrecipesfallingbetween350and500caloriesperserving.Iusehealthieralternativesforingredientswithoutsacrificingtheintegrityofthefinalproduct.WhilemanyoftherecipesIpostareappropriatefordiseasemanagement(diabetes,hypertension,etc.),Ifocusmoreonthepreventionofdiseasethroughpromotinganoverallbalanceddiet.Hence,PreventionRD.

Thanksforreading.Bewell!

LookforTheseIconsYouwillseetheiconsbelowonvariousrecipesincludedinthiscollection.Theywillindicatewhetherarecipeisvegetarianorvegan,dairy-freeorgluten-free.Youcanusetheseiconstoquicklyspotmealsthatareperfectfordiabeticsorthatrequirelittlepreparation.

Dairy-Free

Gluten-Free

Heart-Healthy/Low-Fat

High-Fiber

QuickMeals

Diabetics/CarbCounters

Vegan

Vegetarian

Noshing

SmashedEdamame,Avocado,andRicottaDipPepperoniPizzaPuffsBuffaloWingHummus

FreshGrilledSalsaCrispyBakedEggrollsCheesyBakedArtichokeDip

Oven-FriedPicklesWontonChickenTacos

BakedMozzarellaSticksChipotleShrimpwithAvocadoDippingSauce

WhiteWineandGarlicSteamedMussels

SmashedEdamame,Avocado,andRicottaBean

Dip1(15-oz.)cancannellinibeans,drainedandrinsed

1avocado½cupedamame,shelled

1cuplow-fatricotta½cupbasil,looselypacked¼cup(1oz.)Parmesancheese,gratedorfinelyshreddedJuiceof½lemon½teaspoonsalt

Directions:Combineallingredientsinafoodprocessororblender,andpureeuntilsmooth,scrapingdownthesidesasneeded.

Yield:3½cups(14servings,¼cupeach)NutritionInformation(perserving):80calories;3.6gfat;6mgcholesterol;198mgsodium;7.2gcarbohydrate;2.6gfiber;4.2gproteinNutritionNote:Thisdippackstonsofflavorandnutrition.Istartedwithabeanandavocadobaseandaddedsomeofmyotherfavorites:ricotta,basil,cheese,andlemon.Fullofhealthfulfatandfiber,thisisacolorfulstarterthat’ssuretoplease.

PepperoniPizzaPuffs¾cupflour¼teaspoonbakingpowder¼teaspoonsalt½teaspoondriedoregano¾cupfat-freemilk1egg,lightlybeaten4oz.(1cup)part-skimmozzarellacheese,shredded34slicesturkeypepperoni,quartered½cuppizzasauce

(homemadeorstore-bought)2tablespoonsfreshbasil,thinlyslicedDirections:

Preheatovento375°F.Greasea24-cupmini-muffinpan.Inalargebowl,whisktogetherflour,bakingpowder,salt,andoregano;whiskinmilkandegg.Stirinmozzarellaandpepperoni;letstand10minutes.Stirbatter,anddivideamongmini-muffincups.Bakeuntilpuffedandgolden,20–25minutes.Warmpizzasauce,thenstirin1tablespoonbasil.Sprinklepuffswithremaining1tablespoonbasil.Servepuffswithpizzasaucefordipping.

Yield:

24pizzapuffs

NutritionInformation(perpizzapuff):38calories;1.4gfat;14mgcholesterol;123mgsodium;3.5gcarbohydrate;0.1gfiber;3.0gproteinFunFact:Thesearetheultimatekidfoodandareperfectforcasualget-togethersandgamedays.Chooseapizzasauceyoulovefordunking...thesauceiswhatmakesthesetrulypizza-like!

BuffaloWingHummus2canschickpeas,drainedandrinsed2–3clovesgarlic¼cuptahini¼cupfreshlemonjuice1½teaspoonspaprika3tablespoonscalorie-freewingsauce2tablespoonscayennehotsauce

1tablespoondistilledwhitevinegar½teaspoonkoshersaltDirections:Putchickpeas,garlic,tahini,lemonjuice,paprika,wingsauce,hotsauce,

vinegar,andsaltinafoodprocessor.Pureeuntilsmoothandcreamy.

Yield:12servings(¼cupeach)NutritionInformation(perserving):99calories;3.4gfat;0mgcholesterol;231mgsodium;11.8gcarbohydrate;4.2gfiber;4.6gproteinNutritionNote:AsmuchasIlovebuffalowingsauce,it’simportanttouseitinmoderation.Eventhoughcalorie-freeversionsarereadilyavailable,theyarepackedwithsodium.Usingthebuffalowingsauceinthisrecipeaimsatgettingtheflavorwhilekeepingsodiumlevelsincheckandpackinginbothnutritionandgreattaste.Servethiswithcelerytomakeitalow-caloriesnackthat’shighinfiber.

FreshGrilledSalsa2teaspoonsextravirginoliveoil,tocoat

6largetomatoes1–3jalapeños(1formild,2formedium,3forhot)1onion,peeledandquartered½headofgarlic,unpeeled1bunchcilantro

1teaspoonsaltJuiceof½lime

Directions:Pre-heatgrilltomediumheat.Coattomatoes,jalapeños,onion,andgarlicinoliveoil.Grillvegetablesuntiltheyarecharredbutnotfallingapart.Placeallingredients(includingcilantro,salt,andlimejuice)inablender,andblenduntilsmooth.

Yield:Approximately6cups(24servings,¼cupeach)NutritionInformation(per¼cup):17calories;0.45gfat;0mgcholesterol;97mgsodium;2.8gcarbohydrate;0.7gfiber;0.6gproteinFunFact:IadaptedthisrecipefromBizofMyBizzyKitchen,oneofmyfavoriteblogs.Overtheyears,IthinkthisistherecipeI’mbestknownforamongmysocial

circle—Itakeiteverywherethere’sacrowd.Thisrecipetakes10minutestomakeandkeepswellfor5daysintherefrigerator.Thisrecipecanbeadaptedtobemildandspicyandcanincludeanynumberofingredients.Ilovetoaddalotofgarlicandplentyofjalapeñoandonion.

CrispyBakedEggRolls14oz.coleslawmix(cabbageandcarrots)

1tablespoonoliveoil2garliccloves,mincedPinchofgroundginger1tablespoonlow-sodiumsoysauce

12eggrollwrappers1tablespoonflourplus1½tablespoonswaterCookingspray

Directions:Preheatovento425°F.Sprayabakingsheetwithcookingspray,andsetaside.Inalargeskillet,heatoliveoilovermediumheat.Oncehot,addcoleslawmixandgarlic.Sauté4–5minutesoruntilcabbageissoftbutnotsoggy.Addgingerandsoysauce;stirtocombine.Removefromheat,andsetasidetocoolbriefly.Inasmalldish,whisktogetherflourandwatertoformathinpaste.Spoon3tablespoonscabbagemixtureintothemiddleofeachof12eggrollwrappers.Workingatadiagonal,useafingertosmearsomeoftheflour-waterpasteoneachofthreecornersofthewrapper.Rollfromtheun-smearedside,andsealeachwrapperintoalog.Placeeacheggrollontothebakingsheet.Bakeeggrollsfor12–14minutesoruntiltheybegintobrown.Foraddedcrispiness,puteggrollsinthebroilerfor1–2minutes,checkingthemevery20–30seconds.Remove,andallowtocoolforseveralminutes.

Yield:

6servings(2eggrollseach)

NutritionInformation(perserving):160calories;2.3gfat;7mgcholesterol;390mgsodium;28.5gcarbohydrate;2.3gfiber;5.8gproteinShoppingTip:Largegroceryretailerscarrywontonandeggrollwrappersintheproducesectionnearthetofu.Theselow-caloriewrappersmakeforfunappetizersincutesizesandshapes.

CheesyBakedArtichokeDip

½cup(2oz.)plus2teaspoonsgratedParmesancheese,divided⅓cuplow-fatmayonnaise⅓cup0%plainGreekyogurt¼teaspoongroundblackpepper½teaspoongarlicpowder¼teaspoononionpowder2(14-oz.)cansartichokeheartspackedinwater,drained,andchoppedinto¼-inchpieces½cup(2oz.)2%

Italiancheeseblend,shreddedDirections:Preheatovento375°F.

CombineParmesancheese,mayonnaise,yogurt,andspicesinmedium-sizedbowltoblend.Stirinchoppedartichokehearts.Transfermixturetocasseroledish.Sprinkledipwithremaining2teaspoonsgratedParmesancheeseandItaliancheeseblend.Bakedipuntilheatedthrough,about25–30minutes.Tobrownthetop,broilat500°Funtilcheesebubblesandbrowns,about2–3minutes.Servewarmwithtoastedbaguetteslices.

Yield:10(¼cupperserving)

NutritionInformation(per¼cup):89calories;4.5gfat;10mgcholesterol;259mgsodium;6.2gcarbohydrate;1.2gfiber;5.9gproteinNutritionNote:Whenarecipecallsformayonnaise,Inotonlyoptforalow-fatversion,butIalsosubstituteouthalfofthemayonnaiseforplainGreekyogurt.Bydoingso,Idecreasethefatcontentandcalorieswhileincreasingthenutrition.PlainGreekyogurtalwaysisstockedinmyrefrigeratorforbreakfast,snacks,andrecipes.

Oven-FriedPickles120-oz.jarClaussenKosherdillpickleslices(about16slices)

2eggs⅓cupflour1tablespoonWorcestershiresauce1teaspoonhotsauce1teaspoongarlicpowder1teaspoonCajunseasoning

1teaspoonpepper1½cupspankobreadcrumbs

Directions:Turnovenbroileronto450°F.Mistabakingsheetwithnon-stickcookingsprayandsetaside.Inamediumbowl,whisktogethereggsandflour;addWorcestershire,hotsauce,garlicpowder,Cajunseasoning,andpepper;whiskwell.Placepankobreadcrumbsinashallowdish.Workingoneatatime,coateachpicklesliceintheeggmixture,allowinganyexcesstodripoff,andfinishbydredgingeachsliceinthepanko.Placecoatedpicklesonbakingsheetandbroilfor2–3minutesoneachsideuntilgolden,adjustingtime,ifneeded.Becarefulnottoburnpankocoating.

Yield:4servings(4pickleseach)

NutritionInformation(per4pickles):171calories;2.8gfat;107mg

cholesterol;1028mgsodium;30gcarbohydrate;0.3gfiber;7gproteinFunFact:FriedpicklesareastapleintheSouth.WhenmyhusbandandImovedtoTulsa,itwasdifficulttofindarestaurantthatdidn’thavefriedpicklesonthemenu.Someversionsusespearsversuschips,butIliketofindthickpicklechipsforthisrecipe.Thisversionbringsallthecrunchoffriedpickleswithnoneoftheguilt!

WontonChickenTacos

12squarewontonwrappers

3oz.cookedchicken,shredded¼cup2%Mexican-blendcheese,shredded¼cuplettuce,shredded1tablespoonredonion,finelydiced2tablespoonstomato,finelydicedDirections:

Preheatovento400°F.Cookandshredchicken(leftoverchickenisperfect).Inamini-muffintin,gentlypressawontonwrapperintoeachofthe12wells.Distributechickenandcheeseevenlyamongthe12wells.Bakefor7–9minutes,untilwontonedgesaregoldenbrown.Topwithlettuce,onion,andtomato.Serveimmediately.

Yield:

12wontontacos

NutritionInformation(perwonton):32calories;0.6gfat;6mgcholesterol;60mgsodium;3.6gcarbohydrate;0.16gfiber;2.9gproteinCook’sComment:Peoplegocrazyforbite-sizedfingerfoods—it’safact!Betweenthefunshapesandanglesofthesetacosandtheabilitytoadd,orsubtract,anyandeveryingredient,theseareperfectforacrowd.Theycometogetherinafewshortminutes,andyoucanfillthemwithanything.

BakedMozzarellaSticks6part-skimmozzarellacheesesticks

12eggrollwrappersCanolaoroliveoilcookingspray½cupmarinarasauceofchoice

Directions:Preheatovento400°F.Cutcheesesticksinhalflengthwisesotheyareabout2½incheslong.Layeggrollwrapperatadiagonal,putonepieceofcheeseattheverycorner,andbegintorollintoalog.Atthemid-pointofthewrapper,foldineachofthesides,andcontinuerolling.Sealofftheeggrollwrapperwithasmearofwateralongtheedges,andrubtomoistenandseal.Arrangemozzarellasticksonaparchment-linedbakingsheet,andspraylightlywitholiveoil.Bakefor12–15minutesoruntillightlybrowned.

Yield:12servings(1mozzarellastickeach)NutritionInformation(perserving):90calories;1.3gfat;8mgcholesterol;251mgsodium;12.3gcarbohydrate;0.3gfiber;6.4gproteinCook’sComment:Sprayingwitholiveoilhelpstomakefoodgoldenandcrisp.Ifyouhaven’tinvestedinanoilspritzer,it’stimetodoso.Afewpumps,andyou’reoff.You’llneverbuycookingsprayagain,andallofyourbakedgoodswillbeperfectlybrowned.

WhiteWineandGarlicSteamedMussels

3lbsmussels,freshorfrozen½cupwhitewine1cuplow-sodiumchickenbroth

2tablespoonsunsaltedbutter4clovesgarlic,minced

Directions:Discardanyopenedmussels.Scrubmusselstoremovedirtandsand.Inalargepot,combinewine,broth,butter,andgarlic;bringtoaboilovermedium-highheat.Putmusselsintopot,andcoverwithlid.Steam5–7minutesoruntilmusselsopen.Serveimmediately.

Yield:5appetizerservings(about6musselseach)NutritionInformation(perserving):126calories;4.0gfat;46mgcholesterol;239mgsodium;6.4gcarbohydrate;0.4gfiber;13.8gproteinFunFact:Musselsarebestwhenpurchasedalive...likelobsters.Don’tbeafraid!Keepthemonice,andpurchasethemnomorethan24hoursbeforeyouplantoservethem.Ifamusselisopenedbeforecooking,discardit,becauseithasdied.It’stypicaltohaveseveraldeadmusselsina3-to5-lbbag.Theactualpreparationofmusselscouldnotbeanyeasier,andtheyarearealtreatwithoutthehighpricetagofotherseafoodfare.Trysomethingnew!

EatMoreofThese

Lightened-UpCaesarSaladRoastedAsparaguswithBalsamicTomatoes

MediterraneanSalmonSaladwithVinaigrette

BakedMushroomswithHerbedBreadCrumbToppingButtermilkWhippedCauliflowerMashedPotatoesLightButtermilkRanchDressingRoastedBlueCheeseBrusselsSproutsMayo-FreeChickenSaladPestoMashedPotatoesinaPortobelloCapBerrySpinachSaladwithBlueberryVinaigrette

RoastedWinterSquashwithHerbedSugarGlaze

PaprikaOvenFriesWatermelonandArugulaSaladCreamyAvocadoPotatoSaladBroccoliwithLightCheeseSauce

ArugulaSaladwithGrilledPeachesandHoneyGoatCheeseDressing

Lightened-UpCaesarSalad

SaladDressing:½cuplightmayonnaise2tablespoonsredwinevinegar

2teaspoonsDijonmustard2teaspoonswhitewineorwhitebalsamicvinegar1teaspoonWorcestershiresauce

1teaspoonanchovypaste1clovegarlic,minced⅛teaspoongroundredpepper

Croutons:6oz.miniaturemulti-grainorwhole-grainloaf,cubed

1tablespoonoliveoil½teaspoongarlicpowder

Salad:2largeheadsRomaine,washed,dried,andrippedintobite-sizedpieces½cup(2oz.)Parmesancheese,

shreddedDirections:Whisksaladdressingingredientstogetherinasmallbowl.Iftimepermits,coverandchillforatleast1hourforflavorstoblend.

Preheatovento350°F.Cubebread,andtosswitholiveoil.Arrangecubesonabakingsheetlinedwithtinfoil,andsprinklewithgarlicsalt.Bakefor20–25minutesoruntilbreadcubesaregolden.Placelettuceandcroutonsinalargebowl.Adddressing,andtosstocoatthoroughly.Sprinklewithcheese,andserve.

Yield:5saladentréeportions(about3cupseach)NutritionInformation(perserving):258calories;16.0gfat;18gcholesterol;654mgsodium;27.4gcarbohydrate;7.0gfiber;11.2gproteinNutritionNote:ThisisagenerousportionofCaesarsaladwithcroutonsandcheese—there’snobeatingit!Addsomegrilledshrimporchickentomakethisaheaviermealthatisstillnutritious.It’sdifficulttogobacktoacalorie-packedsaladaftertastingthislightened-upversion!

RoastedAsparaguswithBalsamicTomatoes

1lbasparagus

4teaspoonsoliveoil,divided10oz.cherrytomatoes

2tablespoonsbalsamicvinegar

¼teaspoonsaltandpepper,totasteDirections:Preheatovento350°F.

Lineabakingsheetwithtinfoil,andspraywithnonstickcookingspray.Washasparagus,breakofftoughend,anddiscard.Layasparagusonthebakingsheet,anddrizzlewith3teaspoonsoliveoil.Seasonwithsaltandpepper;roast12–14minutesoruntiltender.Meanwhile,heatremainingteaspoonoliveoilinasmallpanovermedium-highheat.Addtomatoes,andseasonwithsaltandpepper.Cooktomatoes5minutes,stirringoccasionally.Addbalsamicvinegartothepan,andcontinuecookinganadditional5–6minutes.Servetomatoesoverasparagus.

Yield:4servings(about5–6stalkseach)NutritionInformation(perserving):70calories;4.8gfat;0mgcholesterol;151mgsodium;6gcarbohydrate;2.3gfiber;1.8gproteinCook’sComment:Iloveasparagus,butmyabsolutefavoritewaytoprepareitistoroastit.WhileItypicallydefaulttooliveoil,salt,andpepper,thistakeonroastedasparagusincludescherrytomatoesthathavebeensimmeredinbalsamicvinegar.Thecherriesslowlywillburstintheirskinsandabsorballoftheflavors.Thered

againstthegreenmakesforonestunningside!

BakedMushroomswithHerbedBreadCrumb

Topping1lbmushrooms,cleanedwithstemsremoved

2tablespoonsunsaltedbutter,melted¼cupbreadcrumbs1–2tablespoonsfreshherbs,minced(rosemary,sage,thyme)¼teaspoonsaltandpepper,totaste

Directions:

Preheatovento350°F.Spraycasseroledishwithcookingspray,andarrangemushroomswiththecapupsidedown.Combinemeltedbutterandbreadcrumbsinasmalldish.Sprinkleovermushrooms,gettingmuchoftoppingintowellswherestemswereremoved.Sprinklewithherbs.Bake20minutes,andserveimmediately.

Yield:5servings(4–5mushroomseach)

NutritionInformation(perserving):83calories;4.8gfat;0mgcholesterol;151mgsodium;6.6gcarbohydrate;1.4gfiber;3.8gproteinNutritionNote:Freshherbsarevirtuallycalorie-freeandarepackedwithflavorandantioxidants.Usingfreshherbscantakeasimplesidedishandcreateflavorsthatwillexceedyoureveryexpectation.Startanherbgarden;buyingfreshherbsasneededcanbecomeexpensive!

Usegluten-freebreadcrumbsforagluten-freemeal!

ButtermilkWhippedCauliflowerMashed

Potatoes4medium-sizedpotatoes(about1lb),dicedintolargecubes2½cupscauliflower(about½largehead)⅓

cuplow-fatbuttermilk

1tablespoonunsaltedbutter2oz.reduced-fatcreamcheese½teaspoonsalt½teaspoonpepperDriedparsley,totasteDirections:Bringalargepotofwatertoboil.Addpotatoes,andboilfor15–20

minutes,untilfork-tender.

Addcauliflower,andcontinuetoboilanadditional15–20minutes.Removepotatoesandcauliflowerfromwater,andaddremainingingredients.Whippotatoesinastandmixerfittedwiththewhiskattachment,orbeatwithahandmixeruntilsmoothandfluffy.Serveimmediately.

Yield:5servings(1cupeach)NutritionInformation(perserving):142calories;4.8gfat;8mgcholesterol;308mgsodium;19.8gcarbohydrate;3gfiber;4.8gproteinNutritionNote:Tocutcalories,usecauliflowerinplaceofpotatoes.WhileIfindnoneedtoswapoutallofthepotatoes,swappingincaulifloweraddsafuntasteandtexture.Peoplewillneverknowthesearen’tthe“real”deal!

LightButtermilkRanchDressing

½cuplow-fatmayonnaise1cupfat-freeGreekyogurt2teaspoonsoliveoil

1cuplow-fatbuttermilk3tablespoonsfreshchives,finelychopped¼cupfreshparsley,chopped1largeclovegarlic,mincedJuiceof

½lemon½teaspoonsalt½teaspoonfreshlygroundblackpepperDirections:Inablenderorfoodprocessor,combineall

ingredients,andpureeuntilsmooth.Tasteandseasonwithadditionalsaltandpepper,ifdesired.

Storeinanairtightcontainerorajarintherefrigerator.

Yield:20servings(2tablespoonseach)NutritionInformation(perserving):30calories;2gfat;3mgcholesterol;126mgsodium;1.7gcarbohydrate;0gfiber;1.6gproteinNutritionNote:Low-fatbuttermilkisafavoriteingredientofmine.Itistartandperfectinsomanyrecipes—ineverythingfromsaladdressingtomuffins.It’salsomuchmorehealthfulthanmayonnaise.Iprefermyranchdressingtohaveastrongbuttermilkflavor;thisrecipedoublesupthebuttermilkandconsequentlylowersthecaloriestofewerthanhalfofevenalow-fatranchdressingvarietyyouwouldfindinstores.

RoastedBlueCheeseBrusselsSprouts

1lbBrusselssprouts,halved

1tablespoonoliveoil¼teaspoonsalt¼teaspoonpepper2oz.bluecheese,crumbledDirections:Preheatovento400°F.

Lineabakingsheetwithtinfoilorparchment,andmistwitholiveoil.TosstogetherBrusselssprouts,oliveoil,salt,andpepper.Arrangeonthebakingsheetinasinglelayer.Bake20–25minutesoruntiledgesbegintobrown.Removepanfromoven,andsprinklewithcheese.Returntooven1-2minutesoruntilcheeseismelted.Serveimmediately.

Yield:

4servings

NutritionInformation(perserving):110calories;7.5gfat;11mgcholesterol;356mgsodium;6.3gcarbohydrate;2.0gfiber;5.0gproteinCook’sComment:IlovethisrecipebecausethebluecheesemeltsintoeverycreviceoftheBrusselssproutsafterthey’vealreadyroastedtoacrispyperfection.Ifyou’relookingforsomethingotherthansoggy,blandBrusselssprouts,thisrecipewillturnyouintoaBrusselssproutsfanatic!Myhusbandlauncheshimselftothetablewhentheseareservedup!

Mayo-FreeChickenSalad1small(1lbpackedmeat)rotisseriechicken,skinless½cupnonfatplainGreekyogurt2–3teaspoonsDijon

mustardSaltandpepper,totaste2largecelerystalks,finelychopped

3greenonions,chopped⅓cupdriedcranberries

Directions:Picka1-lbrotisseriechicken,andtearmeatintobite-sizedpieces.Addyogurt,mustard,salt,andpepper;stirtocombine.Foldinremainingingredients,andrefrigerateuntilserved.

Yield:8servings(½cupeach)

NutritionInformation(perserving):134calories;8.1gfat;37mgcholesterol;295mgsodium;4.9gcarbohydrate;0.6gfiber;12.3gproteinCook’sComment:It’sdifficulttobelievethatachickensaladwithsofewingredientsandabsolutelynomayonnaisecouldbesodelicious...butitis.TheDijonaddsflavor,theceleryaddscrunch,thechickenismoistandflavorful,andthecranberriesaddtheperfectfinishingtouch.

PestoMashedPotatoesinaPortobelloCap

4portobellomushrooms

1½lbsmediumYukonGoldpotatoes(about5)¼cuppreparedpesto¼cuplow-fatbuttermilk¼cupnonfatplainGreekyogurtSaltandpepper,totasteDirections:Preheat

ovento450°F.

Bringapotofwatertoarollingboil.Meanwhile,peelanddicepotatoes;addtoboilingwater.Boil20minutesoruntilfork-tender.Whilepotatoescook,gentlywashmushroomsandusealargespoontoscrapegillsfromtheinsideofmushroomcaps.Placeonabakingsheetlinedwithtinfoilorparchment.Whenpotatoesarecooked,mashthemwithapotatomasher,orwhipthemwithahandmixerorinastandmixer.Addpesto,buttermilk,yogurt,salt,andpepper;combinewell.Spoonmashedpotatoesintoeachofthe4mushroomcaps,andbake12–15minutes.Serveimmediately.

Yield:

4pestomashedpotato-stuffedmushrooms

NutritionInformation(percap):219calories;5.8gfat;0mgcholesterol;200mgsodium;37.8gcarbohydrate;5.3gfiber;9.8gproteinFunFact:TheBellagiohotelinLasVegashasakillerbuffetthatservespestomashedpotatoes.Judgingbythelookandtasteofthem,they’reincrediblyunhealthy.Ilightenedupthesepestomashedpotatoesandbakedtheminaportobellomushroomcap.They’recute,healthful,anddelicious.

mushroomcap.They’recute,healthful,anddelicious.

BerrySpinachSaladwithBlueberryVinaigrette

Salad:12oz.saladgreensorlettuceofchoice½redonion,thinlysliced½cupunsaltedwalnuts6oz.crumbledbluecheese2cupsstrawberries,washedandsliced1cupblueberries,washed1cup

raspberries,washedVinaigrette:¼cupfreshorfrozenblueberries,thawed¼cupredwinevinegar¼cupoliveoil½teaspoonItalianseasoning1tablespoonhoney

2clovesgarlic¼teaspoonsaltGroundblackpepper,totasteDirections:Blendtogethervinaigretteingredientsinablenderorfood

processor;setaside.

Inalargebowl,combinesaladingredients.Drizzlewithdressing,andtosstocoat.Serveimmediately.

Yield:10servings(1½cupseach)NutritionInformation(perserving):185calories;13.6gfat;13mgcholesterol;296mgsodium;11.5gcarbohydrate;2.8gfiber;5.3gproteinFunFact:WhenIstartedworkinginahospitalkitchenandcafeteria,Iwasamazedatthecook’sabilitytowhiptogetherthemostincrediblevinaigrettes.Thecookusedfreshfruitsandgarlicwitholiveoil.Peoplegonutsforthesesalads,whichnotonlyincludethefabulousvinaigrette,butalsorichcheeses,healthfulnutsandfreshfruit.

RoastedWinterSquashwithHerbedSugarGlaze

1(2-lb)butternutsquash,peeledandcubed(approximately5cups)

1tablespoonoliveoil½teaspoonsalt¼teaspoonpepper¼cupbrownsugar1tablespoonrosemary,chopped

Directions:Preheatovento400°F.Lineabakingsheetwithparchmentpaperortinfoilsprayedwitholiveoil.Tosscubedsquashwitholiveoilinamedium-sizedbowl;tosstocoat.Sprinklewithsaltandpepper;tosswell.Arrangesquashonthebakingsheetinasinglelayer.Inasmallbowl,combinesugarandrosemary.Usingthebackofaspoon,grindrosemaryintosugar.Sprinkleherbedsugaroversquash.Bakethesquash30–40minutesoruntilfork-tender.Serveimmediately.

Yield:5servings(approximately⅔cupeach)NutritionInformation(perserving):123calories;2.8gfat;0mgcholesterol;235mgsodium;25.6gcarbohydrate;3.0gfiber;1.2gproteinNutritionNote:Wintersquashissoversatileandpackedwithflavorthatitneedslittleassistancetobeastellarside,ormain,dishonitsown.Orangevegetables,likecarrots,arepackedwithvitaminA,andbutternutsquashisnoexception.Butternutsquashcanbeservedinsweetorsavorydishes,andthesquashstaysgoodforamonthor

canbeservedinsweetorsavorydishes,andthesquashstaysgoodforamonthortwobeforeyoucutit.

WatermelonandArugulaSalad

Dressing:3tablespoonsoliveoil

3tablespoonswhitebalsamicvinegar¼teaspoonsaltandpepper,totasteSalad:8cupsarugula,looselypacked2cupswatermelon,cubed¼redonion,thinlysliced¼cupunsalted

sunflowerseeds,shelled4oz.fetacheesecrumbledDirections:Inasmallbowl,whisktogetheroliveoil,vinegar,salt,andpepper;setaside.

Combinearugula,watermelon,andonioninalargebowl.Drizzledressingoversalad,andtosswelltocombine.Topwithsunflowerseedsandfeta.Serveimmediately.

Yield:4servings(approximately2cupseach)NutritionInformation(perserving):256calories;18.5gfat;15mgcholesterol;489mgsodium;14.3gcarbohydrate;2.5gfiber;10gproteinCook’sComment:Whenyouhavereallyboldflavorsinarecipelikethis,keepthedressingsimpletoaccenttheingredients.Fortherecord,watermelonandfetacheesetasteheavenlytogether!

CreamyAvocadoPotatoSalad

2lbsYukonGoldpotatoes,cutinto¾-inchchunks1–2tablespoonscilantro1clovegarlic,peeled1ripeavocado

1tablespoonextra-virginoliveoilJuiceof½lime½teaspoonsalt¼teaspoongroundcayennepepper(optional)1smallRomatomato,seededandchopped¼smallred

onion,finelydiced¼Englishcucumber,finelydicedDirections:Putpotatoesinapot,andcoverwithcoldwater.Coverthepot,andbringthewatertoaboil.Lowertheheattoarollingboil,andcook10–15minutes,untilpotatoesareeasilypiercedwithaforkbutstillfirm.Drainandrinsewithcoolwater;drainagain,andsetaside.

Meanwhile,placecilantroandgarlicinthefoodprocessor,andprocessforapproximately10seconds.Addavocadoflesh,oliveoil,limejuice,salt,andcayenneintothefoodprocessor,andpureeuntilsmooth,scrapingdownthesideswithaspatulaasneeded.Putpotatoes,tomato,onion,andcucumbersintoalargemixingbowl.Addavocadomixtureandcombine,butbecarefulnottomashthepotatoes.Taste,andaddmoresaltandlimejuiceifdesired.

Yield:About5cups(approximately6servings,¾cupeach)NutritionInformation(percup):183calories;7.2gfat;0mgcholesterol;196mgsodium;31.8gcarbohydrate;5.5gfiber;4.8gproteinNutritionNote:Thisrecipeomitsmayonnaiseandoptsfortheevencreamierandincrediblyhealthyalternativeofavocado.Youcantakeyourordinarypotatosaladthatisfullofsaturatedfatandturnitintoapotatosaladthatisfullofheart-healthyfat...andisonestunningshadeofgreen!

AdditionalNote:Serveimmediately.Avocadoislikelytoturnbrownaftercontactwithoxygenovertime.

BroccoliwithLightCheeseSauce1headbroccoli(approximately8cups),washedandcutintoflorets

3tablespoonsall-purposeflour1¼cupsnonfatmilk¾cup2%cheddar½teaspoonsalt

Directions:Bring2quartsofwatertoaboilinalargepot.Addbroccoli,andboil5–6minutesoruntiltenderbutcrisp.Transfertoaservingbowl.Meanwhile,whiskflourandmilktogetherinasaucepanovermediumheat.Bringtoasimmer,andsimmer5–7minutes,whiskingoftentoavoidburningonthebottom.Oncemilkhasthickenedtoacreamyconsistency,whiskincheeseandsalt;combineuntilsmooth.Servecheesesauceoverbroccoli.

Yield:6servings(about1heapingcupeach)NutritionInformation(perserving):111calories;3.0gfat;11mgcholesterol;352mgsodium;13.8gcarbohydrate;2.6gfiber;9.5gproteinCook’sComment:Broccoliwithnotwistcanbecomeboring.Whilecheesybroccoliisperfectforchildren,adultswillenjoythis,too.Usinglow-fatmilkandlow-fatcheesemakesforalightcheesesaucethatturnsordinarybroccoliintosomethingpeoplewanttoeat.

ArugulaSaladwithGrilledPeachesandHoney

GoatCheeseDressing

Dressing:¼cupoliveoil

2tablespoonshoney2oz.goatcheese,softened

1tablespoonwhitebalsamicvinegar⅛teaspoonsaltBlackpepper,totasteSalad:5peaches,washed,halved,andpitted10cupsspringmix,looselypacked¼cupwalnuts2oz.goatcheese,crumbledDirections:Whisktogetherorblenddressingingredients;setaside.

Preheatgrilltomedium-highheat.Grillpeachescut-sidedownuntilcaramelizedwithcharmarkings,approximately5minutes.Meanwhile,combinespringmix,walnuts,andgoatcheeseinalargebowl.Topwithdressing,andtosstocoat.Serveeachsaladportionwith2grilledpeachhalves.

Yield:5servings(2cupssaladwith1peacheach)NutritionInformation(perserving):291calories;19.2gfat;12mgcholesterol;195mgsodium;28.0gcarbohydrate;5.0gfiber;6.6gproteinCook’sComment:I’vewantedtocombinegoatcheeseandhoneyinadressingforareally,reallylongtime.Itworkedbeautifully,andthisdressingcantrulygowithanysaladingredients.

InaBowl

CreamyRoastedCauliflowerandBroccoliSoupCrockPotChickenTortillaSoupSpicyQuinoaMexicanSoup

BestVegetableSoupTurkeyandBlackBeanChiliLemonChickenOrzoSoupwithSpinach

RoastedTomatoSoupSlowCookerBeefStew

CreamyRoastedCauliflowerandBroccoliSoup

1largeheadcauliflower(approximately10cups),cutintoflorets2spearsbroccoli(approximately4cups),cutintoflorets

1tablespoonoliveoil¾teaspoonsalt,divided½teaspoonblackpepper,divided1headgarlic(approximately6-8cloves)

1tablespoonunsaltedbutter2stalkscelery,diced½yellowonion,diced1largecarrot,peeledanddiced¼teaspoondriedthymeleaves

1tablespoonflour⅔cupdrywhitewine28oz.low-sodiumvegetablebroth

1bayleaf1tablespoonfreshparsley,minced(optional)½cuphalf-and-half

Directions:Preheatovento400°F.Combinecauliflowerandbroccolifloretsina9-by-13-inchbakingdish.Tosswitholiveoil.Sprinklelightlywith¼teaspoonsaltand¼teaspoonpepper.Cutthetopofftheheadofgarlic,andwrapintinfoil.Placewrappedgarliconthe

Cutthetopofftheheadofgarlic,andwrapintinfoil.Placewrappedgarliconthebakingsheet.Roastcauliflower,broccoli,andgarlic20–25minutes.Meanwhile,heatbutterinacast-ironDutchovenormedium-largestockpot.Addonion,celery,andcarrot.Sautéovermediumheatforapproximately10minutes.Whiskin½teaspoonsalt,¼teaspoonpepper,thyme,andflour,andcontinuetocook2moreminutes.Addwine,mixingtocombinewithflourmixture.Slowlyaddinvegetablebroth.Addbayleaf.Removegarlicclovesfromtheirskins,andaddtothepotwhole.Bringmixturetoaboil,thenreduceheattomedium-lowandsimmer10minutes.Addcauliflowerandbroccoli,andsimmeranadditional5minutes.Removebayleaf.Workinginbatches,addsouptoablenderorfoodprocessor,andblenduntilpureedandsmooth,orpureewithanimmersionblenderinthepot.Stirinhalf-and-halfandparsley.Cookuntiljustheatedthrough.Servehot.

Yield:5servings(1⅓–1½cupseach)

NutritionInformation(perserving):206calories;7.4gfat;8mgcholesterol;573mgsodium;24.4gcarbohydrate;7.8gfiber;7.0gproteinCook’sComment:ThissoupamazesmemoreeverytimeImakeit.Morethananyotherrecipe,theroastingprocessiswhatproducessuchdepthsofflavor.Thefinishofhalf-and-halfsendsthesoupoverthetop,butit’sdivineevenwithout.You’llneverguessthatcombiningtheseingredientsintoasoupcanbesoirresistiblygood!

BestVegetableSoup

1teaspoonoliveoil

1yellowonion,diced4clovesgarlic,mincedDashofdriedredpepperflakes1teaspoondriedthymeor2teaspoonsfreshthyme

1driedbayleaf

¼teaspoonsalt¼teaspoonfreshgroundblackpepper64oz.(8cups)low-sodiumvegetablestock1(28-oz.)canno-salt-

addeddicedtomatoes,withjuices2largerussetpotatoes,diced2cupscarrots(approximately4),slicedintobite-sizedpieces1cupcelery(about3stalks),diced8Brussels

sprouts,withendscutoffandquartered1½cupsfrozencornkernels

1cupfrozengreenbeans

½cupfreshflat-leafparsley,minced1(10.75-oz.)cancondensedtomatosoupplus1canwater½lemon,juiced

Directions:Warmoilovermediumheatina6-quartDutchovenorlargestockpot.Addonion,andcookuntilsoftened(approximately5minutes).Addgarlic,andcookanotherminuteorsountilfragrant.Addredpepperflakes,thyme,salt,pepper,andbayleaf.Continuetocookforanotherminuteorso.

andbayleaf.Continuetocookforanotherminuteorso.Addinstockandcannedtomatoesplustheirjuices,andstir.Addinpotatoes,andstir.Bringtoaboil,turndowntosimmer,andlooselycover.Simmeruntilthepotatoesarealmosttender,approximately12–15minutes.Addincarrots,celery,andBrusselssprouts.Allowtosimmeruntilcarrotsarealmosttender,approximately10–12minutes.Addinfrozencorn,greenbeans,andparsley.Bringbackuptosimmer,andcookuntilallvegetablesaretender,anadditional10minutesorso.Addincondensedsoupandwaterandlemonjuice.Seasonwithsaltandpeppertotaste.Removebayleaf.Serveimmediately.

Yield:12servings(2cupseach)

NutritionInformation(perserving):103calories;0.7gfat;0mgcholesterol;681mgsodium;20.9gcarbohydrate;3gfiber;4.3gproteinNutritionNote:ThisrecipeisslightlyadaptedfromReneePajestkawhoblogsoveratMyKitchenAdventures.Itisonegoodvegetablesoup,letmetellyou.Ofcourse,therearefewthingsmorehealthfulthanvegetablesoup.But,sodiumcanaddupquickly.Omittingsaltfromrecipesisagreatwaytoreducesodium,butchoosingabalanceamongfresh,frozen,andcannedalsocanhelp.Freshgenerallyalwayswillbelowestinsodium,withfrozencloselybehind,andcannedproductsthehighestinsodium.

Tip:Tomakethisadeliciousveganorvegetariansoup,substitutechickenbrothforvegetablebroth.

LemonChickenOrzoSoupwithSpinach

1teaspoonextra-virginoliveoil

1mediumonion,chopped4carrots,halvedlengthwiseandchopped3ribscelery,halvedlengthwiseandchopped2clovesgarlic,minced

1bayleaf

½teaspoondriedthyme½teaspoondriedoregano3(32oz.)cartons(12cups)low-sodiumchickenstock

1lbrotisseriechickenmeat

8oz.orzopasta½cupfreshlemonjuice(about2lemons)Zestfrom1lemonBlackpepper,totaste8oz.babyspinach

Directions:InalargestockpotorDutchoven,heatoilonmediumheat.Addonion,carrots,andcelery.Cookuntilvegetablesbegintosoftenandonionbecomestranslucent.Addgarlic,andcookfor1minuteorso.Addbayleaf,thyme,oregano,andpepper.Cookforanother30secondsorso,andaddbroth.Bringtoaboil,thenpartiallycoverandturndowntoasimmer.Cookuntilvegetablesarejustsoft,approximately5–6minutes.Addpasta,lemonjuice,andlemonzest.Stir.Simmer7–8minutes.Addcookedchicken.Allowtoheatthrough.Stirinbabyspinach,andallowittowiltinhotbroth.Removebayleaf,andserve.

Yield:8servings(2cupseach)NutritionInformation(perserving):246calories;2gfat;47mgcholesterol;214mgsodium;31gcarbohydrate;3.6gfiber;24.5gproteinFunFact:Thissoupwasslightlyadaptedfromalongtimereaderofmine,ReneePajestka.Hervegetablesouprecipeisalsopartofthissection.Inshort,hersoupsareincredible,andIchangedthisrecipeverylittletosuitmypreferences.You’llbeblownawayathowflavorfulthissoupis...andthelemontwistcanbrightenawinterday.

RoastedTomatoSoup3lbsRomatomatoes(about12),halvedlengthwise½teaspoonsalt½teaspoonpepper

2tablespoonsextra-virginoliveoil4garliccloves,unpeeled1teaspoonfreshthyme,finelychopped(or¼teaspoondried)2teaspoonsfresh

oregano,finelychopped(or½teaspoondried)

4cupslow-sodiumvegetablestock1cup2%milk

Directions:Preheatovento400°F.Placetomatoes,cut-sidefacingup,onabakingsheet.Sprinklewithsaltandpepper.Drizzletomatoeswitholiveoil.Tossingarliccloves,androast1hour.Peelgarlic,andtransfercloves,tomatoes,andanyaccumulatedjuicestoablender,foodprocessor,orstockpotwithanimmersionblender,andpureeuntildesiredconsistencyisachieved.Transferpureetoastockpotwithherbsandbroth;bringtoaboil.Reduceheattoasimmer,andcook,uncovered,25minutes.Removefromheat,andstirinmilk.

Yield:5servings(approximately1½cupseach)NutritionInformation(perserving):143calories;7.0gfat;4.0mgcholesterol;367mgsodium;17.0gcarbohydrate;4.2gfiber;5.0gproteinCook’sComment:IloveRomaorplumtomatoes,becausetheyaremeatyandarenotchock-fullofseedsandslimyinsideslikemanylargertomatovarieties.Consistently,theyseemtobethebest-tastingtomatovariety,aswellasoneofthemostaffordable.

SlowCookerBeefStew1¼lbsstewingbeef,trimmedandcutinto1-inchcubes

1tablespoonoliveoil1(15-oz.)canno-salt–addeddicedtomatoes1yellowonion,choppedintolargepieces1ribcelery,chopped2carrots,peeledandchopped10smallpotatoes(approximately1½lbs),halved1teaspoonItalianseasoning2cupslow-sodiumbeefbroth2bayleaves

1cupfrozenpeas½teaspoonsalt¼teaspoonblackpepper

Directions:Heatoliveoilinalargeskilletovermedium-highheat.Oncehot,addbeeftotheskilletandbrown,approximately5minutes.Removefromheat,andsetaside.Addtomatoes,onion,celery,carrots,andpotatoestoslowcooker.SprinkleItalianseasoningovervegetables,thenaddbeefandanyaccumulatedjuices.Pourbeefbrothovertopofbeefandvegetables.Addbayleaves.Coverslowcookerwithlid,andcookonlow8–10hours.About20minutesbeforeserving,addpeas,salt,andpepper.Removebayleavesbeforeserving.

Yield:6servings(about1½heapingcupseach)NutritionInformation(perserving):290calories;7.3gfat;50mgcholesterol;461mgsodium;31.7gcarbohydrate;5.0

gfiber;22.5gproteinCook’sComment:Ididn’tcareforstew...untilItriedthisrecipe.Stewingmeatisincrediblylean(andaffordable),makingitperfectlysuitedforslowcookers.Thisstewcancookalldayandonlygetsbetterandbetter.Otherthanmeat,thismealisfullofvegetables,andthus,fiber.Mealswithfewerthan300caloriesarehardtocomeby,butmealswithfewerthan300caloriesthattopthefavoriteschartsarenearlyunheardof!

FromLandandSea

PizzaBurgersBakedChickenParmesan

CaliforniaRollLettuceRoll-UpsCreamyPestoChickenEnchiladasBakedHoneyDijonSalmonShrimpPadThaiCodPicattaGrilledPorkTenderloininaHoney-SoyMarinade

QuickTex-MexChickenPacketsShrimpinLemonHorseradishSauceGrilledChickenwithBruschettaToppingSalmonwithPomegranateReductionHerb-BakedChickenwithRoastedTomatoesParmesanTilapiaSlowCookerHoneySesameChickenwithGreenBeansandRiceLemonadeSalmonwithCreamyRussianDressing

Zucchini-SausagePizzaSpicyCitrus-SoyFlankSteakChickenandCouscousinTomato-BasilBrothChipotleShrimpandPoblanoTostadasSlow-cookedPorkCarnitasTacosHalibutwithColdCucumberSaladCoconutShrimpandChickpeaCurry

PizzaBurgers

Burgers:1½lbs96%leangroundbeef

1tablespoonoliveoil¼smallonion,grated1clovegarlic,minced1tablespoonbalsamicvinegar

2teaspoonsdriedItalianseasoning6oz.freshmozzarellacheese,thinlysliced6whole-wheathamburgerbuns,splitandtoastedorgrilledPizza

Sauce:

1teaspoonextra-virginoliveoil2clovesgarlic,minced1(14.5-oz.)canno-salt-addeddicedtomatoes,undrained

2tablespoonstomatopaste½teaspoondriedItalianseasoning½teaspoonsugar¼teaspoonsaltPinchblackpepper

Directions:Forpizzasauce,heatoilinamedium-sizedsaucepanovermediumheat.Oncehot,addgarlic,andcookuntilfragrant,about30–60seconds.Addtherestofsauceingredients,andcookuntilthickened,approximately5minutes,stirringfrequently.Keepwarm.Tomakeburgers,combinegroundbeef,oil,onion,garlic,vinegar,andItalian

seasoninginalargebowl.Dividemeatinto6portions,andshapeeachintoapatty.Grillburgersovermedium-highheatuntildone,about4–5minutesperside.Whenburgershaveabout2minuteslefttocook,spoonapproximately3tablespoonspizzasauceontopofeach,andthentopeachwith1oz.mozzarella.Covergrillsocheesemelts.Transferburgersontobuns,andserveimmediately.

Yield:

6burgers

NutritionInformation(perserving):416calories;15.0gfat;75mgcholesterol;571mgsodium;37.0gcarbohydrate;8.7gfiber;37.8gproteinNutritionNote:Burgersactuallycanbehealthy....Yep,youreadthatright.Buyingextra-leangroundbeefensuresyou’rewatchingcaloriesandfat.However,extra-leanmeatcanbecomedryeasily.Tokeepburgersmoist—andhealthful—tryaddinghealthyoils,suchasoliveoil,toyourburgerpatties.You’llloveit!

Tip:

Usegluten-freebunstomakethisrecipeappropriateforgluten-freeeaters!

CreamyPestoChickenEnchiladas¼cuppesto6oz.low-fatcreamcheese

1cuplow-fatricotta½teaspoonsalt3Romatomatoes,seededanddiced1lbboneless,skinlesschickenbreasts,cookedandshredded8oz.fresh

mozzarella,dicedanddivided126-inchwhole–wheatflourtortillasDirections:Preheatovento350°F.

Inalargebowlorthebowlofastandmixer,combinepesto,creamcheese,ricotta,andsalt.Mixwithahandmixer,ormixonmediumspeedwithawhiskattachmentuntilcombined,scrapingdownsidesasneeded.Setaside½cupofmixture.Foldintomatoes,chicken,and4oz.mozzarella.Spoonapproximately¼cupchicken-pestomixtureintoeachtortilla,androll.Placeenchiladasseam-sidedownintothepreparedbakingdish.Repeatwithremainingtortillasandfilling.Spreadreservedpestomixtureoverenchiladasusingarubberspatula,andsprinklewithremaining4oz.mozzarella.Coverbakingdishwithtinfoil,andbake20–25minutes.Allowtocool5minutesbeforeserving.

Yield:6servings(2enchiladaseach)

NutritionInformation(perserving):472calories;17.5gfat;83mgcholesterol;644mgsodium;38.2gcarbohydrate;4.7gfiber;37.3gproteinFunFact:Mozzarellacheeseisnaturallylowincaloriesandfat(includingsaturatedfat);plus,itmeltsbeautifully.Iamaproponentforcreatingapestoversionofnearlyeverydish,andwithenchiladasbeingoneofmyfavorite...well,itwasjustmeanttobe!Itriedthesewithcornandflourtortillas,andImustsay,thecorn-

meanttobe!Itriedthesewithcornandflourtortillas,andImustsay,thecorn-plus-pestoflavorwasn’tappealing.Thisisoneinstancewhenflourtortillasarethewaytogo.

BakedHoneyDijonSalmon2tablespoonsunsaltedbutter,melted3tablespoonsDijonmustard

2tablespoonshoney¼cuppankobreadcrumbs2tablespoonswalnuts,chopped2tablespoonsfreshparsley,minced4(5oz.)wildAlaskansalmonfilets1lemon,forgarnish

Directions:Preheatovento400°F.Inasmallbowl,stirtogetherbutter,mustard,andhoney.Setaside.Inanotherbowl,mixbreadcrumbs,walnuts,andparsley.Brusheachsalmonfiletlightlywithhoneymustardmixture,andsprinkletopsoffiletswithbread-crumbmixture.Bakesalmon12–15minutesinpreheatedovenoruntilitflakeseasilywithafork.Garnishwithawedgeoflemon,andserveimmediately.

Yield:

4servings

NutritionInformation(perserving):407calories;24.3gfat;88mgcholesterol;340mgsodium;15gcarbohydrate;0.8gfiber;31.3gproteinCook’sComment:WhileIlovesalmonjustasitis,it’sfuntodressupyourfavoritessometimes.Ideemthisrecipetheperfectchoicefortryingtocovertsomeoneintoasalmon-lover.Theboldflavorsandvaryingtexturesareverypleasingandthesmellofthisbaking...mmmm!

Thisisanotherrecipethateasilycanbemadeintoagluten-freemealsimplybyusinggluten-freebread!

ShrimpPadThai

3tablespoonssolidtamarind

¾cupboilingwater3tablespoonsfishsauce1tablespoonseasonedricevinegar

3tablespoonsgranulatedsugar

¾teaspooncayennepepper

4tablespoonspeanutoil

8oz.driedricesticknoodles

2largeeggs

1lblargeshrimp,peeledanddeveined3clovesgarlic,minced1mediumshallot,minced

6tablespoonsunsaltedpeanuts

3cups(6oz.)beansprouts5scallions,slicedthin¼cupfreshcilantroleaves,chopped1lime,cutintowedges

Directions:Soaktamarindin¾cupboilingwaterforapproximately10minutes.Pushtamarindthrougha

meshstrainer;discardanystringysolids.Stirfishsauce,ricevinegar,sugar,cayenne,and2tablespoonspeanutoilintotamarindliquid,andsetaside.Meanwhile,coverricestickswithhottapwaterinalargebowl;soakuntilsoftened,pliable,andlimpbutnotfullytender,approximately20minutes.Drainnoodles,andsetaside.Beateggsinasmallbowl;setaside.Heat1tablespoonoilinalargeskilletoverhighheatuntiljustbeginningtosmoke,approximately2minutes.Addshrimpandcook,tossingoccasionally,untilshrimpareopaqueandbrownedabouttheedges,about3minutes.Transfershrimptoaplate,andsetaside.Tothesameskillet,addremaining1tablespoonoiltoskillet,andswirltocoat;addgarlicandshallot,setskilletovermediumheat,andcook,stirringconstantly,untillightgoldenbrown,approximately1½minutes.Addeggstoskillet,andstirwithwoodenspoonuntillightlyscrambled,about20seconds.Addnoodlestoeggs;tosstocombine.Pourfishsaucemixtureovernoodles,increaseheattohigh,andcook,tossingconstantly,untilnoodlesareevenlycoated.Scatter¼cuppeanuts,beansprouts,allbut¼cupscallions,andcookedshrimpovernoodles;continuetocook,tossingconstantly,untilnoodlesaretender,approximately3minutes.Transfernoodlestoaservingplatter;sprinklewithremainingscallions,2tablespoonspeanuts,andcilantro;servehotwithalimewedge.

Yield:5servings(about1⅓cupseach)NutritionInformation(perserving):498calories;19gfat;206mgcholesterol;963mgsodium;58.6gcarbohydrate;4.2gfiber;28gproteinFunFact:IhavetriedabouttwentyPadThairecipes,butthisoneisbest.TheYMCAoncampusattheUniversityofIllinoisatUrbana-ChampaignalwayssoldauthenticThaifood.IwouldgetTofuPadThaieveryFriday.I’mobsessedwiththestuff.Theuniqueblendofflavorsisoutofthisworld—anddon’teventrytoreplicatetheflavorsoftamarindwithanotheringredient...itwon’twork.Checkoutlocalethnicmarketsfortamarindthatcomesinblocksofthick,heavy,dark,meatypulp.Ortryonlineretailers!ThisingredientmakesorbreaksaThaidishandisworththesearch.

CodPiccata2(5-oz.)codfilets⅛teaspoonsaltPinchofpepper3tablespoonsall-purposeflour1tablespoonunsaltedbutter

1tablespoonoliveoilJuiceof½lemon¼cupdrywhitewine¼cuplow-sodiumchickenbroth2tablespoonscapers,drainedandrinsedDirections:Seasoncodwithsalt

andpepperonbothsides.Spoonflourintoashallowbowl,anddredgefishonbothsides,pattingflourtostick.Reserveanyexcessflour.

Inamediumskillet,heatbutterandoilovermedium-highheat.Oncehot,addthefishandsear3–4minutesperside;transferfishontoaplate,andcoverwithtinfoiltokeepwarm.Totheskillet,addlemonjuice,wine,broth,andcapers.Overmediumheat,whiskpiccatasauceuntilboiling.Add2teaspoonsofthereservedflour,andwhiskuntilsmoothandthickened,about3–4minutes.Returncodtosauce;servehotwithpiccatadrizzledoverfish.

Yield:

2servings

NutritionInformation(perserving):332calories;14gfat;84mgcholesterol;394mg;11.0gcarbohydrate;0gfat;25gproteinNutritionNote:Piccataisaclassicsaucethatpackstonsofflavorwithitsboldingredients—lemonjuice,butter,andcapers.Choosingaleanbut“meaty”fishlikecodmakesitperfectforbalancingoutthemealintermsoffatandcalories.Cuttingbackonbutterandoilandsubstitutingwineandbrothdoesnoinjusticetopiccata.Ieven

butterandoilandsubstitutingwineandbrothdoesnoinjusticetopiccata.Ievenpreferit!

GrilledPorkTenderloininaHoney-Soy

Marinade1lbtenderloin,trimmedoffat2clovesgarlic,minced2tablespoonshoney

2tablespoonslow-sodiumsoysauce⅛teaspoongroundmustard

Directions:Combinegarlic,honey,soysauce,andgroundmustardinasmallbowl,whiskingwell.Transfermarinadetoazip-topbag,andaddtenderloin.Marinadeintherefrigeratorforatleast2hoursbutnolongerthan24hours.Preheatgrilltomediumheat.Grilltenderloinoneachof4sides,about5minutesperside.Transfertenderloinontoacuttingboard,andcoverwithtinfoil.Allowtosit5–10minutesbeforeslicing.

Yield:4servings(3½oz.each)

NutritionInformation(perserving):140calories;3.5gfat;65mgcholesterol;284mgsodium;5.8gcarbohydrate;0gfiber;21.3gproteinCook’sComment:Sometimesmarinadesgettoocomplicated.Thebeautyofmarinadesisthehands-offapproachanyway,right?Right.Thisrecipekeepsitsimple...andfullofflavor.Remember,porktenderloinalsocanbemadeinacookingbagandbaked,orsearedoverthestovetopinabitofoilandbakedofftofinish.

QuickTex-MexChickenPackets

¾lbboneless,skinlesschickenbreasts,cubedJuiceof½lime

1teaspooncumin½teaspoonchilipowderPinchofcayenne1(15-oz.)canblackbeans,drainedandrinsed

1cupfrozencorn½greenbellpepper,diced½redbellpepper,diced⅔cupsalsa½cupcilantro,chopped

Directions:Preheatovento400°F.Ripoff3sheetsofparchmentortinfoil,each2feetlong;setaside.Inamedium-sizedbowl,combinecubedchickenandlimejuice;tosstocoat.Addinspice,tossingwell.Stirinremainingingredients.Dividemixtureintothemiddleofeachofthe3piecesofparchmentortinfoil,bringingthe2sidestogether,foldingdown,andtuckingtheendsundertheweightofthepacket.Arrangepacketsonabakingsheet,andbake30–35minutes.Cutpackets,ortransfercontentsontoaplate.Servehot.

Yield:

3servings

NutritionInformation(perserving):331calories;3.0gfat;55mgcholesterol;565mgsodium;40gcarbohydrate;9.7gfiber;36.7gproteinCook’sComment:Notonlyarethesekid-friendly,buttheyalsocanbeprepared1–2daysaheadoftimeforadinnerthat’sreadyinaflash!

ShrimpinLemonHorseradishSauce

½lemon,thinlysliced¼teaspoonsalt1teaspoonwholepeppercorns

4sprigsdill1lblargerawshrimp,thawediffrozen1tablespoonlemonjuice,freshlysqueezed1tablespoonDijon

mustard2teaspoonsoliveoil2teaspoonspreparedhorseradish

2tablespoonsplainnonfatGreekyogurt2teaspoonsfreshdill,minced3greenonions,thinlyslicedDirections:Fillawide,deepsautépanwith1–2

inchesofwater.Addlemonslices,salt,peppercorns,anddill;bringtoaboil.

Meanwhile,mixlemonjuice,mustard,oliveoil,horseradish,yogurt,anddillinasmallbowl.Reduceheattoasimmer,andpoachshrimpinboilingwaterforapproximately3–4minutesoruntilcookedthrough.Drainshrimp,andaddtobowlwithyogurtmixture;tosstocoat.Serveimmediately.

Yield:4servings(4oz.each)

NutritionInformation(perserving):153calories;4.3gfat;150mgcholesterol;404mgsodium;2.8gcarbohydrate;0.5gfiber;23.8gproteinCook’sComment:Poachingisafat-freemethodofcookingthatisnotusedoftenenoughbythehomecook.Boilingwaterwithherbsandspicescanmakeforaquickandhealthfulmeansofpreparingfoods,especiallyseafoodandvegetables.

GrilledChickenwithBruschettaTopping

¼cupredonion,chopped1tablespoonextra-virginoliveoil

1tablespoonbalsamicvinegar¼teaspoonsaltandpepper,totaste2largevine-ripetomatoes,chopped2clovesgarlic,minced2tablespoonsfreshbasilleaves,chopped4oz.freshmozzarella,diced4(4oz.)boneless,skinlesschickenbreastsDirections:

Inamedium-sizedbowl,combineonion,oliveoil,balsamicvinegar,salt,andpepper.Addtomatoes,garlic,basil,andcheesetoonionmixture.Setaside.Seasonchickenwithapinchofsaltandpepper,andgrillonyourindoororoutdoorgrill.Topchickenwithbruschetta,andserveimmediately.

Yield:

4servings

NutritionInformation(perserving):259calories;10.8gfat;75mgcholesterol;242mgsodium;6.5gcarbohydrate;1.3gfiber;32gproteinNutritionNote:Everyonemakesbruschettaalittledifferently,butinmyopinion,balsamicvinegaristhekeyingredient.Alongwithgreattomatoes,ofcourse.Usingvinegarinbruschettahelpsaddatonofflavorwithveryfewcalories.Youcanmakebruschettaforanappetizerand,thefollowingday,turnitintodinner.What’seasierthanthat?

ParmesanTilapia4(4oz.)tilapiafilets¼cup(1oz.)Parmesancheese,shredded2tablespoonsunsaltedbutter,softened1tablespoonnonfatplain

Greekyogurt

1tablespoonlemonjuice1clovegarlic,minced¼teaspoondriedItalianseasoning¼teaspoonsaltandgroundblackpepper,totasteDirections:

Pre-heattheovenbroiler(500–550°F).Lineabakingpanwithtinfoil,andspraywithcookingspray.Inasmallbowl,combineallingredientsexceptfish.Mixwell,andsetaside.Arrangetilapiafiletsinasinglelayeronabakingpan.Broilafewinchesfromheatfor2–3minutes.Flipfiletsover,andbroilforanadditional2–3minutes.Removefromoven,andcovertopsideoffiletswithParmesancheesemixture.Returntobroiler,andcontinuecooking,1–2minutes,untiltopislightlybrowned.

Yield:

4tilapiafilets

NutritionInformation(perfilet):182calories;8.5gfat;6mgcholesterol;313mgsodium;0.8gcarbohydrate;0.1gfiber;25.5gproteinCook’sComment:Mild-flavoredfishliketilapiaofferablankslatefortakingonflavors.Becauseofthethincutofmosttilapia,itcooksquicklyandmakesforamealthat’sreadyinminutes.Betweenthebutterandcheese,thisfishisidealforthosestilldevelopingapalateforseafood.It’ssuretowinthemover!

LemonadeSalmonwithCreamyRussian

Dressing

Salmon:1lbsalmonfilet,withskinon8oz.(1cup)100%fruitjuicelemonade½teaspoonsaltandpeppertotaste

RussianDressing:2tablespoonslightmayonnaise2tablespoonsnonfatplainGreekyogurt1tablespoonketchup1tablespoonredwinevinegar1teaspoonpreparedhorseradish

2teaspoonsWorcestershiresauce½teaspoononionpowderDirections:Preheatovento500°F.Linea9-by-13-inchpanwithparchment

paperortinfoil.Sprinklesalmonwithsaltandpepper.Pourlemonadeintopan.Placesalmoninjuice.Looselyplaceparchmentpaperortinfoiloversalmon.Roast15minutes.

Whilesalmoniscooking,prepareRussiandressing.Inamedium-sizedbowl,combinemayonnaise,ketchup,horseradish,Worcestershiresauce,dillrelish,andonionsalt.Mixwell,andrefrigerateuntilreadytoserve.

Yield:4servings(4oz.each)NutritionInformation(perserving):236calories;11.3gfat;75mgcholesterol;350mgsodium;6.3gcarbohydrate;0gfiber;24.8gproteinCook’sComment:Whenarecipecallsformayonnaise,IliketosubstituteplainGreekyogurt—sometimesforallthemayonnaise,sometimesforhalf,sometimesforjustabit.Whilethisistohelpcutcalories,fat,andsodium,italsocreatesauniquetanginessthatishardtoreplicatewithanyotheringredient.You’llloveit!

ChickenandCouscousinTomato-BasilBroth

1cupdrycouscous

4(4oz.)boneless,skinlesschickenbreasts,poundedto½-inchthickness¼teaspoonsalt,pepper,dryItalianseasoning,totaste

1tablespoonoliveoil

4clovesgarlic,minced1onion,chopped4largetomatoes,chopped

2tablespoonsbalsamicvinegar

1½cupslow-sodiumchickenbrothHandfuloffreshbasil,cutintochiffonade6oz.freshmozzarella,cubedsmallDirections:

Cookcouscousaccordingtopackagedirections.Seasonchickenwithsalt,pepper,andItalianseasoning.Heatoliveoilinalargeskilletovermedium-highheat.Addchicken,andbrown4minutesperside.Transfertoaplate,andcoverwithtinfoiltokeepwarm.Addgarlicandonionstopan;sauté2minutes.Addtomatoes,andsautéanother2minutes.Addbalsamicvinegar;mix,andallowtocookuntilfragrant,approximately30seconds.Addchickenbrothandhalfthebasil.Bringtoasteadysimmer.Returnchickentopan,andletsimmer5minutes.Servechickenovercouscous;topwithtomatobroth,basil,andfreshmozzarella.

Yield:

4servings(approximately¾cupcouscous,1chickenbreast,and1½oz.mozzarella)NutritionInformation(perserving):479calories;12.3gfat;78mgcholesterol;251mgsodium;47.8gcarbohydrate;4.8gfiber;44gproteinCook’sComment:Couscousisn’tmyfavoritegrain,butinthisdish,it’sheavenly!Thebrothtakesonalltheflavorsofthechicken,tomatoes,garlic,andonion,andthecouscousabsorbsitall,makingthetexturesmoothandcreamy.Thisisoneseriouslyimpressivedishandisperfecttowowyourlovedones!

ChipotleShrimpandPoblanoTostadas

2teaspoonsoliveoil

1lbshrimp,peeled,deveined,androughlychoppedinto½-inchbites1poblanopepper,diced

1teaspooncumin

½teaspoonchipotlechilipowderPinchofcayenne6(6-inch)tostadas4cupslettuce,shredded½cuptomatoes,diced1avocado,diced½cupsalsa

6tablespoonsnonfatplainGreekyogurt

6tablespoons(1.5oz.)Cojitacheese,shreddedDirections:Inamediumskillet,heatoliveoilovermediumheat.Whenhot,addshrimp,poblanopepper,andspices.Cookshrimp,stirringoccasionally,untilpinkandnolongeropaque,approximately4–5minutes.

Layerabout2½oz.ofshrimpandpeppersontoeachof6tostadas.Topeachwithlettuce,tomato,avocado,salsa,yogurt,andcheese.Serveimmediately.

Yield:

6tostadas

NutritionInformation(pertoastada):259calories;11.8gfat;114mgcholesterol;307mgsodium;18.7gcarbohydrate;2.8gfiber;20.7gproteinCook’sComment:Ilovecookingwithshrimpbecausetheycooksoquicklyandareidealforameal

Ilovecookingwithshrimpbecausetheycooksoquicklyandareidealforamealthat’sreadyinminutes.Thesetostadastake15minutestocookfromstarttofinish,includingthepreptime.Aperfectmealforsomeonelookingforbigflavor,butisshortontime!

Tomakethisrecipegluten-free,usecorntostadas.

CoconutShrimpandChickpeaCurry

1½cupsdrybrownbasmatirice

1tablespoonextra-virginoliveoil1yellowonion,chopped

1teaspoonblackpepper1tablespoon(abouta1-inchpiece)freshginger,minced½teaspoonsalt2garliccloves,peeledandfinelyminced

2teaspoonsgroundcoriander½teaspoonturmeric⅛teaspooncayenne1½teaspoonscurrypowder1(14.5-oz.)canno-salt-addeddicedtomatoes,undrained1lblargeshrimp,peeledanddeveined1(15-oz.)

canchickpeas,drainedandrinsed

1canlightcoconutmilk½cupfreshcilantro,chopped

Directions:Inalargesaucepan,bring3cupswatertoaboil.Stirinrice;returntoaboil.Reduceheattolow,andcover.Cook20–30minutes,accordingtopackagedirections.Meanwhile,inamedium-sizedstockpot,heatoilovermedium-highheatuntil

Meanwhile,inamedium-sizedstockpot,heatoilovermedium-highheatuntilhot.Addonion,andcook2–3minutes.Stirinpepper,ginger,salt,garlic,coriander,turmeric,andcurrypowder.Continuecooking,stirringoften,untilonionissoftandtranslucent,approximately5minutes.Addundrainedtomatoestothepot,andcook,stirringconstantly,forapproximately1minute.Addcoconutmilk,andbringtoasimmer.Simmer5–6minutes,stirringoften.Addshrimpandchickpeas;cookuntilshrimparepinkandcurled,approximately3–4minutes.Stirincilantro.Serveoverhot,cookedrice.

Yield:6servings(about1cupriceand1cupcurry)NutritionInformation(perserving):413calories;11.0gfat;100mgcholesterol;460mgsodium;55.7gcarbohydrate;7.0gfiber;23.5gproteinNutritionNote:IthoroughlyenjoymakingIndianfoodathome.Onceyouhaveyoursupplyofspices,you’llbeamazedattheflavorsyoucanproduce.Thankstothesespices,Indianfoodisalsolowincaloriesandfat...especiallywhenyouuseitemssuchaslow-fatcoconutmilk(coconutmilkisastapleinIndianandThaicuisines).Thesmellofcurrywaftingthroughthehouseisnearlyasgoodasthemeal!

Meat-FreeMains

CapreseQuinoaPattieswithBalsamicRicotta

TomatoTart

BlackBeanandRiceStuffedPeppersTofuandVegetablesinSpicyPeanutSauceKungPaoTofuGruyéreRisottowithAsparagusandMushrooms

BakedPotatoSkinsVeggiePizzasLentilTacos

BakedFalafelSpinach,MarinatedMushroom,andArtichokeStuffedPortabellos

QuinoaBlackBeanBurritoBowls

TomatoTart1¼cupswhole-wheatpastryflour

1teaspoonsugar½teaspoonsalt6tablespoonscoldunsaltedbutter,cutintosmallpieces

1largeegg1teaspoonicewater,plusmoreifneeded

1teaspoonextra-virginoliveoil3largetomatoes,slicedthick12oz.freshmozzarella,slicedthick¼cupbasil,chopped

Directions:Combineflour,sugar,andsaltinafoodprocessor,andpulsetocombine.Addbutter,andpulseseveraltimesuntilflourresemblescoarsecrumbs.Beattheeggwiththeicewater,andpouritintothefoodprocessor;pulseafewmomentsuntildoughcomestogetherintoaball,addingmorewaterifneeded.Removedoughfromtheprocessor,andflattenintoadisc.Wrapdoughinplasticwrap,andrefrigerate2–3hours.Preheatovento400°F.Whendoughischilled,rollitoutintoaroundcircleapproximately¼-inchthickandatleast12inchesindiameter.Spraya10-inchtartpanwithnonstickcookingspray,andtransferdoughtothepan.Usingafork,pokeseveralholesintobottomofcrust,andbrushwitholiveoil.Par-bakethecrust10–15minutes,

intobottomofcrust,andbrushwitholiveoil.Par-bakethecrust10–15minutes,untilbeginningtobrown.Layertomatoesandmozzarellainthetart.Bakeforapproximately18–20minutesuntilcheeseismelted.Removefromoven,andallowtocoolslightlybeforeserving.Garnishwithbasil.

Yield:

8slices

NutritionInformation(perslice):257calories;16.1gfat;46mgcholesterol;190mgsodium;16.9gcarbohydrate;2.8gfiber;10.4gproteinNutritionNote:It’sOKtousebutter!Justkeepyourportionsincheck.Iusedtoavoidrecipescallingforbutter,butIhadneverstoppedtodothemath.Thisrecipe,forexample,has6tablespoonsofbutter,butitserves8portions.Thatequalslessthan1tablespoonofbutterperportion...probablylessthanwhatpeoplesmearontheirdinnerrolls!

TofuandVegetablesinSpicyPeanutSauce

1blockextra-firmtofu,drainedandcubed1head(approximately5cups)broccoliflorets1cupcarrots,peeled,andslicedintothin,1-inchpieces1bellpepper,slicedinto2-inchpieces⅓cupnutbutter(almond,peanut,etc.)1-inchpieceginger,peeledanddiced3clovesgarlic,chopped

3tablespoonslow-sodiumsoysauce2tablespoonssugar1tablespoontoastedsesameoil

2tablespoonsseasonedricevinegar1teaspoonredpepperflakes(moreorlessforspicepreference)Directions:

Preheatovento475°F.Sprayalinedbakingsheetwitholiveoil.Arrangetofucubesinasinglelayer.Spraycubeswitholiveoil,andbake30minutes.Inafoodprocessororblender,mixnutbutter,ginger,garlic,soysauce,sugar,oil,vinegar,andredpepperflakes.Setaside.5minutesbeforetofuisfinished,steamvegetablesbysplashingthemwith1–2tablespoonswaterandmicrowaving4–5minutesinalargeglasscasseroledishfittedwithalid.Draininacolander,andreturntocasseroledish.Addtofuandsauce;tosstocombine.Serveimmediatelywithriceorgrainofchoice,ifdesired.

Yield:4servings(about1½cupsvegetablesandtofueach)NutritionInformation(perserving):354calories;20.0gfat;0mgcholesterol;568mgsodium;28.8gcarbohydrate;6.3gfiber;19.8gproteinNutritionNote:Peanutsaucesaregreatgo-tooptionsforquickmeals,becausetheycangoon

absolutelyanythingandstilltastegreat.Feelfreetoswapinyourfavoriteprotein,butIlovethiswithtofu.Thevegetablessoakupthepeanutsauce,andifyoulikethingsspicy,youeasilycanbumpuptheredpepperflakestosuityourpreferences!

KungPaoTofu12oz.extra-firmtofu,drainedandcubed⅓cuproastedpeanuts

1tablespooncoconutoil½teaspooncrushedredpepperflakes,ormoretotaste1redbellpepper,slicedintostrips1cup

mushrooms,sliced2–3greenonions,slicedanddivided1tablespoonseasonedricevinegar

2tablespoonsgluten-freesoysauce2garliccloves,minced1-inchpiecefreshginger,peeledandgratedDirections:

Preheatovento425°F.Lineabakingsheetwithtinfoil,andspraywithnonstickcookingspray.Arrangetofuonthebakingsheet,andlightlymistwithoil.Bake30minutes,turningcubesafter15minutes.Heatcoconutoilinawokovermedium-highheat.Addpeanutsandredpepperflakes,andcook2–3minutes,stirringfrequently.Addtofuandstir.Addbellpepperandmushrooms,andcookanother1–2minutes.Addhalfofgreenonions,vinegar,soysauce,garlic,andginger.Reduceheat,andallowsaucetothicken2–3minutes.Serveovercookedbrownrice,ifdesired,andtopwithremaininggreenonions.

Yield:3servings(about1¼cupseach)

NutritionInformation(perserving):268calories;16gfat;0mgcholesterol;532mgsodium;11.3gcarbohydrate;4.7gfiber;16.7gproteinCook’sComment:Tofuisoneofmyfavoritemeatalternatives.It’saffordableandsoversatilein

Tofuisoneofmyfavoritemeatalternatives.It’saffordableandsoversatileinrecipes.Ienjoytofubestwhenithasbeenbakedsothatittakesonafirmexteriorwithasoft,chewyinterior.Tofuwilltakeontheflavorsitisservedwith,whichisexactlywhythismealissuretogooverwellevenwiththetofunovice!

GruyéreRisottowithAsparagusand

Mushrooms4cupslow-sodiumvegetablebroth

1tablespoonoliveoil1bunch(1lb)asparagus,withtoughendsremovedandchoppedinto2-inchpieces2cups(8oz.)

mushrooms,washedandsliced

1tablespoonbutter3smallshallots,chopped3garliccloves,minced1cuparboriorice,dry1½cups(6oz.)Gruyérecheese,shredded¼cuplemonjuice(juicefrom1–2lemons)Directions:

Inasaucepanoverlowheat,warmvegetablestock.Keepwarm.Meanwhile,heatoliveoilovermedium-highheatinalargepan,andsautéasparagusandmushroomsuntiltender,approximately8–10minutes.Transfermushroomsandasparagustoaplateorbowl;setaside.Meltbutterovermedium-highheatinthesameskillet.Sautéshallots2–3minutesoruntiltender;addgarlic,andsautéforanadditionalminute.Addrice,andstiruntilwell-coatedandtranslucent.Reduceheattomedium,andstirin1cupvegetablebroth.Simmer,stirringoccasionally,untilbrothhasbeenabsorbed;addanothercup,andcontinueinthiswayuntilallvegetablebrothhasbeenabsorbed,forapproximately30minutes.StirinGruyérecheese,lemonjuice,andsalt,andsimmeranadditional5minutesoruntildesiredconsistencyisreached.Stirinasparagusandmushroomstoheatthrough.

through.

Yield:5servings(about1heapingcupeach)NutritionInformation(1heapingcup):356calories,16.6gfat,30mgcholesterol;320mgsodium;37.2gcarbohydrate;2.2gfiber,12.8gproteinFunFact:Thisisprobablymyhusband’smostfavoritemealtodate.HepraisedthisforitsItalianauthenticity,andtheflavorsareabsolutelyunmatched.Irefertorisottoasperfectdatefood—fooddoesn’tgetmoreromanticthanthis!

BakedPotatoSkinsVeggiePizzas4mediumrussetpotatoes,scrubbedCookingspray¼teaspoonsalt

1cuplow-sodiumtomatosauce1¼cupspart-skimmozzarellacheese,shredded¼bellpepper,thinlyslicedItalianseasoning,totaste

Crushedredpepperflakes,totasteDirections:Preheatovento400°F.

Placepotatoesonalargebakingtray.Bakepotatoes45–50minutesoruntilsoftened.Removefromoven,andletpotatoescoolslightly.Cuteachpotatoinhalf,andscoopoutflesh,leavingapproximately¼-inchofpotatoskin.Lightlyspraypotatoskinswithcookingspray,andseasonwithsalt.Bake15minutes,flippingpotatoskinshalfwaythrough.Filleachskinwithabout2tablespoonstomatosauce,andtopwithcheeseandbellpepper.Bake15–16minutesoruntilcheesehasmelted.Allowtocook5minutes,andservewarm.

Yield:

8potato-skinpizzas

NutritionInformation(perskin):101calories;3gfat;9mgcholesterol;190mgsodium;11.9gcarbohydrate;1.6gfiber;7gproteinFunFact:Myhusband’sfavoritefoodispizza.HewouldeatitateverymealifIlethim.Findingnewwaystoenjoyhisfavorites—andmine—withaddednutritionisalwaysaperk!Replacingabutterycrustmadewithall-purposeflourforafiber-andnutrient-packedpotatoskinisperfect!Thesepotato-skinpizzasareperfectforkids,gameday,oralightermeal.Getcreativewiththetoppingsbyencouragingkidstoseehowmanycolorstheycanaddtotheirpizzas.

encouragingkidstoseehowmanycolorstheycanaddtotheirpizzas.

LentilTacos

1teaspoonextra-virginoliveoil

½yellowonion,finelychopped1garlicclove,minced1cupdriedlentils,rinsed1tablespoonchilipowder2teaspoonsgroundcumin

1teaspoondriedoregano

2½cupslow-sodiumvegetablebroth2cupslettuce,shredded1largetomato,diced1avocado,sliced⅔cuppart-skimcheddarcheese,shredded⅔cupnonfatplainGreekyogurt⅔cupsalsa10(6-inch)flourtortillasDirections:Inanonsticksaucepan,heatoiluntilhot.Addonionandgarlic,and

sautéuntiltender.

Addlentils,chilipowder,cumin,andoregano;cookandstir1minute.Addbroth;bringtoaboil.Reduceheat;coverandsimmer25–30minutesoruntillentilsaretender.Uncover;cook6–8minutesoruntilmixtureisthickened.Mashlentilsbysmashingthemagainstsidesofsaucepanwiththebackofaspoon.Tomaketacos,layerapproximately¼cuplentilsintoeachof10tortillas.Topwithapinchoflettuce,spoonfuloftomato,avocadoslice,and1tablespooncheese,salsa,andGreekyogurt.

Yield:5servings(2tacoseach)NutritionInformation(perserving):425calories;11.2gfat;10mgcholesterol;799mgsodium;59.2gcarbohydrate;17.6gfiber;22.4gproteinNutritionNote:Legumes,suchaslentils,rarelyareconsumedinthetraditionalAmericandiet,buttheyareplentifulinethniccuisines,suchasIndianfood.Lowincaloriesandhighinfiberandprotein,lentilsareagreatgo-toforvegetarianmaindishes.

highinfiberandprotein,lentilsareagreatgo-toforvegetarianmaindishes.

Lookingforagluten-freesnack?Usecorntortillas.

Spinach,MarinatedMushroom,andArtichoke

StuffedPortobellosOliveoilspray

4largeportobellomushroomcaps¼teaspoonsaltandfreshlygroundblackpepper,totaste4oz.reduced-fatcreamcheese,atroom

temperature

3tablespoonslow-fatoliveoil-basedmayonnaise3clovesgarlic,minced,divided1½teaspoonsdriedItalianseasoning10oz.frozenchoppedspinach,thawedandsqueezeddry6oz.

marinatedmushrooms,drainedandroughlychopped6oz.marinatedartichokehearts,drainedandroughlychopped

1tablespoonoliveoil⅓cupcoarsepankobreadcrumbs¼cup(1oz.)ParmesanorParmigiano-Reggianocheese,finelygratedDirections:

Preheatovento450°F.Scrapegillsandstemfrominsidethemushroomcaps.Setmushroomcapsonabakingpan,gill-sideup,andspraywitholiveoil;seasonwithsaltandpepper.Bake10minutes.Meanwhile,preparefilling.Combinecreamcheese,mayonnaise,garlic,½teaspoonofItalianseasoning,andspinachinamedium-sized.Stiruntilevenlyblended.Gentlystirinmarinatedmushroomsandartichokes.Spoonfillingmixtureintomushroomcaps.

Inanothersmallbowl,combineoliveoilwithbreadcrumbs,cheese,andremaining1teaspoonItalianseasoningwithafork.Sprinklebread-crumbmixtureoverthetopofeachmushroom.Bakeforanadditional10minutesoruntilgoldenandwarmedthrough.Serveimmediately.

Yield:

4largemushroomcaps

NutritionInformation(percap):255calories;17.8gfat;25mgcholesterol;488mgsodium;15.8gcarbohydrate;4.0gfiber;12.3gproteinNutritionNote:Usingreduced-fatorlightingredientscanadduptohugecalorieandfatsavings.Thisrecipeusescreamcheeseandmayonnaiseforacreamyresult...butthere’snoreasontofeelguilty.Oneofthesestuffedportobellosmakesforaperfectsummermealthat’sonthelighterside.Enjoywithasalad,orshareasecondwithsomeoneyoulove!

Usegluten-freebreadcrumbsifyou’replanningonservingagluten-freemeal!

CarbLovers

RoastedRedPepperandGoatCheesePasta

CajunChickenPastaLightFettuccineAlfredo

SkilletBBQChickenPastaTurkeyGoulashGreekOrzo

PastaandZucchiniinBasilCreamwithGrilledChickenPastawithBrusselsSprouts,Gorgonzola,andPecans

ButternutSquashMacandCheese

RoastedRedPepperandGoatCheesePasta

10oz.drywhole-wheatfettuccineorlinguine15-oz.canfire-roasteddicedtomatoes5oz.goatcheese12-oz.jarroastedredpepper,drained

1tablespoonextra-virginoliveoil2smallzucchini,slicedinto¼-inchhalfmoonsSaltandpepper,totaste

Directions:Bringapotoflightlysaltedwatertoarollingboil;addpasta,andcook9–11minutesuntilaldente.Drain,andsetaside.Meanwhile,combinetomatoes,goatcheese,andpeppersinablenderorfoodprocessor;processuntilsmooth.Inalargesaucepan,heatoliveoil.Addzucchini,salt,andpeppertotaste,andsauté2–3minutesuntilzucchinibeginstosoftenandbrown.Addgoatcheesesaucetozucchini,andsimmer6–7minutesoruntilheatedthrough.Combinepastaandsauceinalargebowl,andservehot.

Yield:4servings(approximately1½cupseach)NutritionInformation(perserving):424calories;13.8gfat;19mgcholesterol;266mgsodium;62.8gcarbohydrate;11gfiber;15.5gproteinFunFact:ThisrecipecameaboutwhenIdidn’twanttogogroceryshopping.Igrabbed3flavor-packedingredients—roastedredpeppers,goatcheese,andfire-roastedtomatoes—blendedthemtogether,andcameupwithapastasauceyouwillabsolutelylove.Getcreativeinthekitchen.Youneverknowwhatyou’llcomeupwith!

with!

LightFettuccineAlfredo8oz.dryfettuccine

1tablespoonunsaltedbutter2garliccloves,minced

1tablespoonall-purposeflour1⅓cups1%low-fatmilk¾cup(3oz.)Parmesancheese,finelyshredded2oz.low-fatcreamcheese¼teaspoonsalt2teaspoonsflat-leafparsley,choppedFreshlygroundblackpepper,totasteDirections:Heat2–3quartsof

waterinalargepot.Onceboiling,addfettuccine,andcooluntilaldente,stirringoccasionally.

Meanwhile,meltbutterinasaucepanovermediumheat.Addgarlic,andcookjustuntilfragrant,about30seconds,stirringfrequently.Whiskinflour,thengraduallywhiskinmilk,stirringconstantlyuntilmixturethickens,approximately3–4minutes.AddParmesancreamcheese,andsalt,stirringuntilcheesesmelt.Addhot,drainedpasta,andtosstodistribute.Servewithasprinkleofparsleyandblackpepper,ifdesired.

Yield:4servings(1heapingcupeach)NutritionInformation(perserving):388calories;13.5gfat;32mgcholesterol;379mgsodium;2gfiber;17.8gproteinNutritionNote:Alfredosauceisafavoriteamongmanybecauseitisveryrichandcreamy.ThegoalofthisdishistocloselyreplicateAlfredowithafractionofthecaloriesand

fat.There’snoheavycreaminthisrecipe...and,youwon’tevenmissit!

SkilletBBQChickenPasta

1teaspoonextra-virginoliveoil

1lbboneless,skinlesschickenbreasts,cutintobite-sizedchunks1redonion,diced2cupswater

2cupslow-sodiumchickenbroth

12oz.whole-wheatpennepasta½cupbarbecuesauce⅓cup2%plainGreekyogurt⅓cup2%mozzarellacheese,shredded⅓cup2%sharpcheddarcheese,shreddedDirections:Inalarge12-

inchnonstickskillet,heatoliveoilovermediumheat.Whenhot,addchickenandonions,andsauté,stirringoccasionally,untilchickenisbrownedandcookedthrough.Transferchickenandonionstoaplate,andsetaside.

Inthesameskillet,addwater,chickenbroth,penne,andsalt.Bringtoaboil,andsimmer12–15minutes,untilliquidisalmostabsorbed,pastaistender,andmixtureisthickandsyrupy.StirinbarbecuesauceandGreekyogurt.Oncemixed,addreservedchicken,onions,andshreddedcheese.Stirtocombine,andcookuntileverythingisheatedthrough.Serveimmediately,andgarnishwithadditionalredorgreenonions.

Yield:6servings(about1⅓cupseach)NutritionInformation(perserving):375calories;4.8gfat;45mgcholesterol;479mgsodium;50.8gcarbohydrate;4.8gfiber;32.5gproteinCook’sComment:Thisistrulyaone-potmeal—you’vegottoloveit!Thisiscomfortfoodatitsfinestwithoutanyoftheguilt.Whole-wheatpastaandreduced-fatdairymakethisrecipesuretoplease!

GreekOrzo

1cupdryorzo

Juiceof½lemon3tablespoonsdrywhitewine

2tablespoonsoliveoil

¼teaspoonsalt¼teaspoonpepper1lbrawshrimp,peeledanddeveined1tablespoonfreshoregano,chopped,or1teaspoondriedoregano2

tomatoes,roughlychopped¼cupkalamataolives(about14),pittedandhalved⅓cupfetacheese,crumbled¼cupparsley,chopped

Directions:Inalargesaucepan,bring1quartwatertoarollingboil.Addorzo,andstir.Cookorzo7–8minutesuntilaldente.Drain,andsetaside.Meanwhile,combinelemonjuice,wine,oil,salt,andpepperinasmallbowl.Toss½oflemonjuicemixturewithshrimpinamedium-sizedbowl.Reserveremaininglemonjuicemixture.Returnsaucepantomediumheat,andaddshrimp(andanyunabsorbedlemonjuicemixture).Cookshrimp2–3minutes.Addoreganoandtomatoes;cookanadditional2–3minutes.Addcookedorzotothesaucepan,alongwithreservedlemonjuicemixture.Stirtocombine.Addolives,andcookanadditional1–2minutesoruntilorzoabsorbsmostliquid.Topwithfetaandparsley,andserveimmediately.

Yield:4servings(approximately1½cupseach)NutritionInformation(perserving):438calories;16.8gfat;153mgcholesterol;632mgsodium;39.5gcarbohydrate;3.8gfiber;31.8gproteinCook’sComment:There’snothingextraordinaryaboutanyoftheingredients...buttogether,they

There’snothingextraordinaryaboutanyoftheingredients...buttogether,theyareabsolutelydelicious.Thisone-potmealispackedwithflavor.Ifyoubuylargeshrimp,thismealwillfeellikearealtreat!Thismealisafavorite,forsure!

PastaandZucchiniinBasilCreamwithGrilled

Chicken1lbchicken,cutintostrips12oz.whole-wheatpasta2zucchini,sliced2tablespoonsunsaltedbutter

2tablespoonsall-purposeflour1½cups2%milk2garliccloves,minced½cupbasilleaves,minced½teaspoonsaltandpepper,totasteDirections:Preheatgrilltomediumheat.

Addchickenstrips,andgrill4–5minutes;flipandgrillanadditional2–3minutes.

Meanwhile,bringalargepotofwatertoarollingboil.Addpasta,andstir.Cook10minutes.Addzucchinitopasta,andcookanadditional3–5minutes.Strain,andsetaside.Inasmallsaucepan,meltbutterovermedium-highheat.Whiskinflour,whiskingcontinuouslyfor1–2minutes;whiskinmilk.Bringtoasimmer,whiskingoccasionally.Oncethickened,about6–8minutes,addgarlicandbasil.Continuesimmeringtothickenanadditional2–3minutes.Seasonwithsaltandpepper.Combinepastaandsauce;toss.Servetoppedwithchicken.

Yield:6servings(1⅓cupspastaandzucchiniwith2½oz.chicken)NutritionInformation(perserving):366calories;8.0gfat;42mgcholesterol;258mgsodium;48.3gcarbohydrate;6.8gfiber;27.5gproteinCook’sComment:Whenyoustartasaucewithbutterandflour,it’scalledaroux.Usingabitoffatinmakingarouxwillproduceathickandcreamysaucethatwillworkexceptionallywellwithlow-fatmilk.Usinglow-fatinsteadoffat-freemilkaddsflavorandcreaminesswithfewaddedcaloriesoradditionalfat.Thebasilinthiscreamsauceissubtleandperfectlysuitedforthosewhoprefermilderflavors.

creamsauceissubtleandperfectlysuitedforthosewhoprefermilderflavors.Don’tforgetthesalt—thesaucewillneedit!

PastawithBrusselsSprouts,Gorgonzola,and

Pecans4cups(20oz.)Brusselssprouts,thinlyslicedtoshred½teaspoonsaltandblackpepper,totaste

2teaspoonsextra-virginoliveoil13.25oz.whole-wheatshellsororecchiette1½tablespoonsunsaltedbutter½cup(2oz.)choppedpecans,coarsely4clovesgarlic,minced½cuphalf-and-half¾cup2%milk¾cup(3oz.)Gorgonzola,crumbledDirections:

Preheatovento500°F.Lineabakingsheetwithtinfoil,andspraywithnonstickcookingspray.TossBrusselssproutswitholiveoil,andseasonwithsaltandpepper.ArrangeBrusselssproutsinasinglelayeronthebakingsheet,andbake12–15minutes,tossinghalfwaythrough.Meanwhile,fillalargepotwith3quartswater;bringtoaboiloverhighheat.Onceboiling,addpasta,andcook9–11minutesuntilaldente;drain,andsetaside.Inaskilletovermediumheat,melt½tablespoonbutter.Addpecans,cookinguntilpecansaretoastedandbutterisbrowned,approximately3minutes;removepecanswithaslottedspoon,andplaceonaplate.Inthesameskillet,meltremainingtablespoonbutter.Cookgarlicuntilsoftened,another3minutes,stillstirringfrequently.Addhalf-and-halfandmilk,andbringtoasimmer.Removefromheat,andadd¾cupGorgonzola,stirringuntilmelted.Inaservingbowl,tosspasta,pecans,Brusselssprouts,andGorgonzolacreamsauce.Serveimmediately.

Yield:7servings(approximately1½cupseach)NutritionInformation(perserving):378calories;17.6gfat;19mgcholesterol;358mgsodium;47.0gcarbohydrate;7.9gfiber;12.3gproteinCook’sComment:Thisisagreatfallrecipe—Brusselssproutsareinseason,andthecreamsauceisaguilt-freetreat.Theportionsizeofthisrecipeisplentiful,becausetheBrusselssproutshelpstretchthepasta.Usingvegetablesinpastaisagreatwaytoenjoypastawhilekeepingcaloriesandcarbohydratesincheck.Optforwhole-wheatpastaswhenavailable;thefibercontentisextremelyhigh.

ButternutSquashMacandCheese3½cupscubed,peeledbutternutsquash(aboutone1-lbsquash)1¼cupsfat-free,low-sodiumvegetable

broth2garliccloves,chopped1½cupsfat-freemilk1lbuncookedwhole-wheatpasta(suchaspenneorrotini)¼teaspoonkoshersalt½teaspoonfreshlygroundblackpepper

2tablespoonsfat-freeGreekyogurt1¼cups(5oz.)Gruyérecheese,shredded1cup(4oz.)pecorinoRomanocheese,grated¼cup(1oz.)

Parmigiano-Reggianocheese,gratedDirections:

Combinesquash,broth,garlic,andmilkinamedium-sizedsaucepan;bringtoaboilovermedium-highheat.Reduceheattomedium,andsimmeruntilsquashistenderwhenpiercedwithafork,about25minutes.Removefromheat.Cookpastaaccordingtopackagedirections,omittingsaltandfat;drainwell.Placehotsquashmixtureinablender.Addsalt,pepper,andGreekyogurt.Blenduntilsmooth.Placeblendedsquashmixtureinabowl;stirincheeses.Addpastatothesquash-cheesemixture,stirtocombine,andserveimmediately.

Yield:8servings(approximately1cupeach)

NutritionInformation(perserving):379calories;12.6gfat;32mgcholesterol;457mgsodium;49.5gcarbohydrate;5.8gfiber;19.6gproteinNutritionNote:Usingbrothandfat-freemilkasthebaseofthecheesesauceinthismacaroniandcheesemakesforthesavingofcaloriesandfat.Usingboldcheeses,suchasGruyéreandpecorinoRomanocomplimentthesweetbutternutsquash.Youwouldn’tthinkthiswouldwork...butitissogood!

wouldn’tthinkthiswouldwork...butitissogood!

Breakfast

BakedCranberry,Apple,andWalnutOatmeal

ChocolateBananaWhole-WheatWafflesRoastedPoblanoandPotatoQuicheMeyerLemonRicottaPancakesBiscuitsandPepperedSausageGravy

StoneFruitAlmondBreakfastCrispRedVelvetCrepeswithSweetCreamFilling

BaconandVegetableEggBakeCrockPotSteel-CutOatswithBlueberries

ChocolateGlazedBakedChocolateDonutsVeganBananaNutMuffins

PumpkinSpiceBreakfastCakesGoatCheese,Spinach,andTomatoQuiche

CarrotCakePancakeswithCreamCheeseGlaze

RoastedPoblanoandPotatoQuiche

1tablespoonextra-virginoliveoil

10oz.potatoes(about4small),diced¼onion,diced4poblanopeppers

5eggs

¼cuphalf-and-half

1frozenpiecrust

½cup(2oz.)2%Mexican-blendcheese,divided¼teaspoonsaltandpepper,totasteDirections:

Preheatoventobroil(500°F),andplacepoblanosonabakingsheettobroil5–7minutes,turningonceoruntilcharredonallsides;orlightagasburnerorgrill,andchartheskinsofthepeppers.Placecharredpeppersinalargeplasticzip-topbagtosweatforapproximately10minutes.Removecharredskins,anddiscard.Seedanddicepeppers;setaside.Preheatovento425°F.Heatoliveoilinalargeskillet.Addpotatoes,andcook7–9minutesoruntilbeginningtobrown.Addonion,andcookanadditional5minutes.Addpoblanosandheatthrough,approximately2–3minutes.Meanwhile,whisktogethereggsandhalf-and-halfinamedium-sizedbowl.Seasonwithsaltandpepper.Pokethebottomofthepiecrustseveraltimeswithafork.Sprinkle¼cupofcheeseonthebottom.Spreadpotato-poblanomixtureintothepiecrust.Slowlypoureggmixtureoverthetop,allowingittoflowintothecrevicesofthequiche.

Sprinklewithremaining¼cupcheese.Bake20–24minutesoruntilset.Allowtosit5–10minutesbeforeslicing.Serveimmediately.

Yield:

6servings

NutritionInformation(perserving):288calories;15.8gfat;163mgcholesterol;315mgsodium;26.7gcarbohydrate;1gfiber;9.2gproteinShoppingTip:PoblanopeppersaremilderthanajalapeñoandarepackedwithauniqueMexicanflavor.Theyareoneofmyfavoriteingredients.Beforeyouwriteoffthispepper,knowthatyoucanfinditinmostgrocerystoresintheproducesectionforapproximately$1.99perpound.

MeyerLemonRicottaPancakes4eggwhites

4eggyolks12oz.(1⅓cups)low-fatricotta1½tablespoonssugar2tablespoonsMeyerlemonzest,freshlygrated6oz.(1¼cups)whole-wheatpastryflourDirections:

Inamixerorwithahandmixeronmedium-highspeed,whipeggwhitesuntilstiffpeaksform.Transfereggwhitestoaseparatebowl.Inthenow-emptymixerbowl,whisktogethereggyolks,ricotta,sugar,andlemonzest.Mixinflour,andwhisktocombine.Whiskasmallamountofeggwhitesintoyolk-ricottamixture.Foldinremainingeggwhitesin2–3moresections.Batterwillbethick;continuetofoldineggwhitesuntilbatterisconsistentthroughout.Heataskilletovermediumheat;spraywithcookingspray,andcookpancakesusingthebackofaspoontohelpspreadthebatter.Youalsocancookpancakesonanelectricgriddle.

Yield:12pancakes,about4incheseach(4servings,3pancakeseach)NutritionInformation(per3pancakes):307calories;8.5gfat;235mgcholesterol;138mgsodium;37gcarbohydrate;3.8gfiber;12.8gproteinCook’sComment:Whippingeggwhitesandfoldingthemintothebattercreatesfluffypancakes.Withlittleliquidtotherecipe,thepancakeseasilycangetheavyanddry.Foldingisatechniqueusedtocreatevolumeinfood—bepatient,andkeeponfolding!

BaconandVegetableEggBakeOliveoilcookingspray

2teaspoonsoliveoil½yellowonion,diced⅛teaspoonsaltandpepper1largegreenbellpepper,diced½cupcarrot,shredded5slicesnitrate-freebacon10largeeggs

1cupnonfatmilk½teaspoonsaltandpepper1cup2%ColbyJackcheese,shredded1cupspinach,looselypackedDirections:

Preheatovento350°F.

Spraya9-by-13-inchglassdishwitholiveoilspray;setaside.Heatoilinamedium-sizedskillet.Addonionsand⅛teaspoonsaltandpepper,andsauté2–3minutesuntilsoftened.Addbellpepperandcarrot.Sautéanadditional3–4minutes;layervegetablesinthebottomofthe9-by-13-inchdish.Inthesameskillet,addbaconslices,andcookuntilcrisp.Remove,andsetonapapertoweltodrainexcessgrease.Meanwhile,whisktogethereggsandmilkinalargebowl.Add½teaspoonsalt,cheese,andspinach.Poureggsovervegetables,andgentlypressspinachintoeggmixture.Crumblebaconusingyourfingersoverthetopoftheeggs.Bake30minutes.

Yield:

8servings

NutritionInformation(perserving):184calories;12.6gfat;247mgcholesterol;531mgsodium;4.3gcarbohydrate;0.8gfiber;14.0gproteinShoppingTip:Using“uncured”baconisthebestwaytoavoidsodiumnitrate.Nitratesarelinkedtocolonandrectalcancers,andtheironlypurposeistopreventrancidityandkeepmeatpink—bleck!

VeganBananaNutMuffins

3largeripebananas

¼cupcanolaoil

1teaspoonvanilla

⅓cupturbinado⅓cupbrownsugar2cupswhole-wheatpastryflour1teaspoonsalt1teaspoonbakingsoda1tablespooncinnamon

1teaspoongroundnutmeg

½teaspoongroundginger½cupwalnuts,chopped

Directions:Preheatovento350°F.Lineamuffintin.Inamedium-sizedbowlusingafork,mashbananaagainstthesidesofthebowl.Stirorwhiskinoil,vanilla,andsugar.Inaseparatebowl,whisktogetherflour,salt,bakingsoda,andspices.Addwetingredientstodryingredients,andstiruntilcombined.Then,foldinwalnuts.Pourintoeachmuffinwelluntilnearlyfull.Bake25minutes.

Yield:

12largemuffins

NutritionInformation(permuffin):210calories;7.9gfat;0mgcholesterol;292mgsodium;33.5gcarbohydrate;3.2gfiber;1.2gproteinNutritionNote:Turbinadoisa100%canesugarthatretainsmolassesflavorandabeautifulbrowncolor.Turbinadoiscoarseandhaslargecrystals,yetcanbesubstitutedinmostanyrecipeforgranulatedsugar.Ilovetheflavor!

PumpkinSpiceBreakfastCakes¼cupunsaltedbutter,softened¼cupnonfatplainGreekyogurt¼cupsugar2eggs

1teaspoonvanilla¾cupcannedpumpkin1cupwhole-wheatpastryflour

1teaspoonbakingpowder¼teaspoonsalt½teaspoonpumpkinpiespice½teaspooncinnamon

Directions:Preheatovento350°F.Spray4ramekinswithcookingspray,andarrangeonalinedbakingsheet.Inamedium-sizedbowl,creamtogetherbutter,yogurt,andsugar.Whiskineggs,vanilla,andpumpkin.Combinewell.Inasmallbowl,whisktogetherflour,bakingpowder,salt,andspices.Addwetingredientstodryingredients,andmixuntiljustcombined.Filleachramekin¾full,andbake30–35minutesoruntilaninsertedtoothpickcomesoutclean.Allowtocool5–10minutesbeforeservingwarm.

Yield:

4servings

NutritionInformation(perserving):313calories;14.3gfat;93mgcholesterol;

306mgsodium;38.0gcarbohydrate;5.0gfiber;5.3gproteinNutritionNote:Cookinginramekinsistheperfectbraintease.Yougettoeatthewholeportion,soyoudon’tfeeldeprived,yettheramekinsareperfectportions.Ihavemadetheseeveryfallforseveralyearsandchangedtherecipeeverytime.Thisone,though....It’sthewinner.Enjoy!

GoatCheese,Spinach,andTomatoQuiche

1largerussetpotato,slicedintoverythinrounds

8largeeggs¼cupskimmilk

1teaspoonItalianseasoning¾teaspoonsalt½teaspoonpepper1Romatomato,sliced2cupsfreshbabyspinach,tightlypacked3oz.goatcheese

Directions:Preheatovento375°F.Spraya9-inchpieplatewithnonstickspray.Layerpotatoroundsonthebottomandsidesofthepaninasinglelayer.Withremainingpotatorounds,coveranyholesinthepotatolayer(ifyoudon’tcoveralltheholes,don’tworry).Bakepotatoesintheovenforapproximately15minutes.Meanwhile,inalargebowl,whisktogethereggsandmilkuntilsmooth.Addseasonings,andwhiskuntilwell-combined.Whenpotatoesaredonepar-baking,layerspinachontopofpotatoesandgoatcheeseontopofspinachinsmallchunks.Gentlypoureggmixtureoverthetop.Layertomatoesontopofeggmixture.Bakeat375°F30–40minutes.Ifdesired,broilquiche1–2minutestobrownthetopslightly.Removefromoven,andletsit5minutesbeforeserving.

Yield:8slices(⅛of9-inchquicheperserving)NutritionInformation(perserving):124calories;6.9gfat;221mgcholesterol;327mgsodium;6.5gcarbohydrate;0.9gfiber;8.8gproteinNutritionNote:Slicedpotatoesmakeforawonderfulquichecrust—justbesuretocutthemniceandthin!Byusingpotatoesinplaceofatraditionalcrust,youdrasticallycutdownontheamountoffatintherecipe;plus,you’readdingfiber,vitamins,andminerals.I’mallforsneakinginvegetablesforbreakfastorbrunch!

CarrotCakePancakeswithCreamCheeseGlaze

Pancakes:2¼cupswhole-wheatpastryflour¼cupbrownsugar

2teaspoonscinnamon2¼teaspoonsbakingpowder¾teaspoonsbakingsoda½teaspoonsalt1½cupslow-fatbuttermilk3eggs,lightlybeaten1½tablespoonscanolaoil1½teaspoonsvanillaextract3cupscarrots,peeledandshredded(about2lbs)⅓

cupwalnuts,chopped

Glaze:4oz.⅓lessfatcreamcheese,atroomtemperature¼cuppowderedsugar

1teaspoonvanillaextract3tablespoonsskimmilk;addmore,ifneededtothinDirections:Inamedium-sizedbowl,whiskflour,

sugar,cinnamon,bakingpowder,bakingsoda,andsalt.Setaside.

Inalargebowl,whisktogetherbuttermilk,eggs,oil,andvanillauntilcombined.Adddryingredientstowetingredients,gentlystiruntilblended.Foldincarrotsandwalnuts.Letbattersit10minutes.Microwavecreamcheeseapproximately15–20secondstosoften.Whiskremainingingredientsfortheglaze,addingadditionalmilk,ifneeded,tothin.Meanwhile,preheatlargenonstickskilletorgriddletomedium.Pourbatterontogriddleusinga¼measuringcup,spreadingbatterwiththeflat

Pourbatterontogriddleusinga¼measuringcup,spreadingbatterwiththeflatbottom.Flippancakeswhentopsarecoveredwithbubblesandedgeslookcooked(approximately2–3minutes).Cooktheothersideuntilset(approximately2minutes).Servewarmwithcreamcheeseglaze.

Yield:7servings(2pancakeseachwithabout1½tablespoonsglaze)NutritionInformation(perserving):365calories;12.9gfat;93mgcholesterol;644mgsodium;50.6gcarbohydrate;6.4gfiber;7.9gproteinNutritionNote:Betweenthewhole-wheatpastryflourandcarrots,thisbreakfastispackedwithfiber.It’salsopackedwithflavor.Iassureyou,thisrecipewillmakeyouthinktwice.Youmayaskyourself,“Caneatinghealthyreallytastethisgood?”Yes...yes,itcan!

FinishItOff,HoldtheGuilt

MiniHoneyCheesecakeswithRaspberrySwirlLightened-UpAppleCrisp

GreekYogurtIceCreamChocolateDutchBaby

BestButter-lessChocolateChipCookiesSugar-FreeChocolateCoconutAlmondCupsWatermelonSlushCherryAvocadoPops

Lightened-UpAppleCrisp4apples,peeled,cored,anddiced2tablespoonssugar

2teaspoonscornstarchJuiceof½lemon1tablespooncinnamon

1cupold-fashionedrolledoats¼cupwhole-wheatpastryflour⅓cupbrownsugar¼cup(½stick)coldunsaltedbutter,cutintopiecesDirections:Preheatovento375°F.

Placeapplesinbakingdish.Sprinkleappleswith2tablespoonsgranulatedsugar,cornstarch,lemonjuice,andcinnamon;tosstocombine.Inamedium-sizedbowl,combineoats,flour,andsugar.Cutinbutterusingapastryblender,forks,oryourfingersuntilitresemblescoarsecrumbs.Topapplesevenlywithcrumblemixture.Bakeapproximately25–30minutesuntilfillingisbubblyandtoppingislightlybrowned.Coolapproximately5–10minutesbeforeserving.

Yield:7servings(about⅔cupeach)NutritionInformation(perserving):212calories;7.3gfat;0mgcholesterol;54mgsodium;36.9gcarbohydrate;4.4gfiber;1.4gproteinCook’sComment:Fruitisnaturallysweetandoffersupnutritionalperkssuchasfiber,vitamins,andminerals.Buyingin-seasonfruitmeansyounotonlybuywhat’sbest,butyoualsocankeepcostsdown.

Usegluten-freeflourforagluten-friendlydessert.

GreekYogurtIceCream1cuphalf-and-half

1cupwholemilk¾cupsugar,divided

3largeeggyolks1cup2%Greek-styleyogurtPinchofsalt1vanillabean,withseedsremoved(optional)Directions:Combinehalf-and-half,wholemilk,and½cup

sugarinheavymedium-sizedsaucepan.Bringmixturetoasimmer,dissolvingsugar.Whisk3largeeggyolksandremaining¼cupsugarinlargeheat-proofbowluntilblended.Graduallyaddhotcreammixturetoyolkmixture,andwhiskuntilblended.

Returnmixturetosaucepan,andstirovermedium-lowheatuntilcustardthickensslightlyandcoatsbackofspoonorwheninstant-readthermometerregisters170°F,about3minutes(donotboil).Pourcustardthroughstrainersetovermedium-sizedbowl.Placebowlwithcustardinlargerbowlfilledhalfwaywithicewater.Whiskoccasionallyuntilcustardisalmostcooltotouch,about5minutes.Removebowlwithcustardfromicewater.Whiskyogurtandpinchofsaltintocustard.Refrigeratecustarduntilwell-chilled.Transfercustardtoicecreammaker,andprocessaccordingtomanufacturer’sinstructions.Transferyogurticecreamtofreezercontainer;freezeuntilfirmbeforeserving.

Yield:3½cups(7servings;½cupeach)NutritionInformation(perserving):188calories;7.3gfat;110mgcholesterol;81mgsodium;24.9gcarbohydrate;0g

fiber;5.6gproteinFunFact:PlainGreekyogurtissuitableforeverythingfrombreakfastparfaitstoareplacementforsourcreamandevenicecream-making.Thisreadilyavailableingredientishighinproteinandoffersupprobiotics.It’salsolowinfatandhasaunique,tangyflavorthatsomanypeoplearediscoveringtheylove!

ChocolateDutchBaby¾cup2%milk

3largeeggs½cupwhole-wheatpastryflour¼cupunsweetenedcocoapowder¼teaspoonseasalt½teaspoonvanilla¼cupsugar

2tablespoonsunsaltedbutterPowderedsugar,fordustingDirections:Placea10-inchcast-ironskilletintheoven,andpreheatto425°F

(orprepareapiedishbybutteringwith2tablespoonsbutter).

Topreparebatter,whiskeverythingtogether,beingsuretosiftcocoapowdertoeliminatelumps.Oncewell-mixedandwhentheovenishot,addbuttertothehotcast-ironskillet,andswirlaroundtomeltandcoatthepan.Oncemelted,pourbatter,andplaceintooven.Bake20minutesoruntiltheDutchbabyispuffeduparoundtheedgesandcompletelysetinthemiddle.Whendone,removefromoven,andcoolapproximately5minutes.Dustwithpowderedsugar.

Yield:8slices(⅛ofa10-inch“pie”)NutritionInformation(perslice):118calories;5.4gfat;83mgcholesterol;108mgsodium;14.4gcarbohydrate;1.8gfiber;3.4gproteinCook’sComment:Dutchbabiesaresimpletowhiptogether,andyoucan’thelpbutbeflooredbythelow-caloriecountandcarbohydratecontent,whichcomesinatfewerthan15gperserving!You’llfeellikeyou’rehavingdessertinthemiddleofEuropewithoneofthesearound.Ipromise!

BestButter-lessChocolateChipCookies

½cupcoconutoil,melted1cupplus1tablespoonbrownsugar,packed2largeeggs,atroomtemperature

1tablespoonpurevanillaextract1¾cupswhole-wheatpastryflour½teaspoonsalt

1teaspoonbakingpowder¼teaspoonbakingsoda10oz.semisweetchocolatechipsDirections:Preheatovento375°F.Linebakingsheetswithparchment

paperorsiliconepad.

Inalargebowl,beattogethercoconutoilandbrownsugarwithmixer.Addineggs,andbeatuntilfluffy.Addvanillaextract.Inmedium-sizedbowl,combineflour,bakingsoda,salt,andbakingpowderwithwhisk.Mixflourmixtureintococonut-oilmixturewithawoodenspoonuntilallflourisincorporated.Addchocolatechips,andmixwell.Dropmixturewithroundedtablespoonsontopreparedbakingsheets.Bakeapproximately8–10minutesoruntilslightlybrownaroundtheedges.Letrestoncookiesheetforafewminutesbeforemovingtoracktocoolcompletely.

Yield:

40cookies

NutritionInformation(percookie):96calories;4.9gfat;9mgcholesterol;70

mgsodium;13gcarbohydrate;1gfiber;0.8gproteinNutritionNote:Coconutoilisatropicaloilthatishighinsaturatedfat,butpackedwithdeliciouscoconutflavor,makingitidealfordessertsandstirfrys.Duetothenatureofthecoconutoilchemicalstructure,itisabsorbeddifferentlyinthebody.Researchiscurrentlylookingintoits“ranking”amongotherfats.Thisrecipesimplyusescoconutoilinplaceofbutter.Somuchflavor!

WatermelonSlush4cupswatermelon,dicedandfrozen2limes,juiced

2tablespoonshoney¾–1cupwater

Directions:Blendallingredientsinablenderuntilsmooth.Serveimmediately.

Yield:4servings(1cupeach)NutritionInformation(perserving):82calories;0gfat;0mgcholesterol;3mgsodium;21.5gcarbohydrate;1gfiber;1gproteinFunFact:Ilovetobuyfruit,andlotsofit,whenit’sinseason.IfreezewhateverIdon’teatwithinaweekorsoandcanenjoyfruitatitspeakripenessallyear-round.Thisrecipeisperfectforahotsummerday.Thehintofhoneyismyfavoritetouch!

IndexAAlfredosauce,154Almond

stonefruitalmondbreakfastcrisp,181sugar-freechocolatecoconutalmondscups,211

Applebakedcranberry,apple,andwalnutoatmeal,170lightened-upapplecrisp,203

Arugulasaladwithgrilledpeachesandhoneygoatcheesedressing,57andwatermelon,50

Asianflavors,trifectaof,106Asparagus

Gruyérerisottowithasparagusandmushrooms,137roastedasparaguswithbalsamictomatoes,29

Avocadocherryavocadopops,215chipotleshrimpwithavocadodippingsauce,21creamyavocadopotatosalad,53recipesusing,64,82,117,141,146smashededamame,avocado,andricottabeandip,2

BBaconandvegetableeggbake,185BakedchickenParmesan,81Bakedcranberry,apple,andwalnutoatmeal,170Bakedfalafel,142BakedhoneyDijonsalmon,86Bakedmozzarellasticks,18Bakedmushroomswithherbedbreadcrumbtopping,33Bakedpotatoskinsveggiepizzas,138Banana

chocolatebananawhole-wheatwaffles,173veganbanananutmuffins,190

Basilchickenandcouscousintomato-basilbroth,114

pastaandzucchiniinbasilcreamwithgrilledchicken,162recipesusing,2,5,30,98,102,126,129,153

Beefstew,slowcooker,75Berryspinachsaladwithblueberryvinaigrette,45Bestbutter-lesschocolatechipcookies,208Bestvegetablesoup,67Biscuitsandpepperedsausagegravy,178Blackbean

quinoablackbeanburritobowls,146andricestuffedpeppers,130turkeyandblackbeanchili,68

BluecheeseBrusselssprouts,38Blueberries

berryspinachsaladwithblueberryvinaigrette,45crockpotsteel-cutoatswithblueberries,186

Broccolicreamyroastedcauliflowerandbroccolisoup,60withlightcheesesauce,54

Bruschetta,98Brusselssprouts

pastawithBrusselssprouts,gorgonzola,andpecans,165recipesusing,67roastedbluecheeseBrusselssprouts,38

Buffalowinghummus,6Burgers,pizza,78Buttermilk

lightbuttermilkranchdressing,37whippedcauliflowermashedpotatoes,34

Butternutsquash,46Butternutsquashmacandcheese,166

CCajunchickenpasta,153Cakes

carrotcakepancakeswithcreamcheeseglaze,197minihoneycheesecakeswithraspberryswirl,200pumpkinspicebreakfastcakes,193

Californiarolllettuceroll-ups,82Capresequinoapattieswithbalsamicricotta,126Carrotcakepancakeswithcreamcheeseglaze,197Cauliflower

buttermilkwhippedcauliflowermashedpotatoes,34creamyroastedcauliflowerandbroccolisoup,60

Cheesybakedartichokedip,13Cherryavocadopops,215Chicken

bakedchickenParmesan,81

Cajunchickenpasta,153chickenbrothsoup(variation),67andcouscousintomato-basilbroth,114creamypestochickenenchiladas,85crockpotchickentortillasoup,63grilledchickenwithbruschettatopping,98herb-bakedchickenwithroastedtomatoes,102lemonchickenorzosoupwithspinach,71mayo-freechickensalad,41pastaandzucchiniinbasilcreamwithgrilledchicken,162quicktex-mexchickenpackets,94skilletBBQchickenpasta,157slowcookerhoneysesamechickenwithgreenbeansandrice,106Wontonchickentacos,17

Chipotleshrimpwithavocadodippingsauce,21andpoblanotostadas,117

Chocolatebananawhole-wheatwaffles,173bestbutter-lesschocolatechipcookies,208Dutchbaby,207glazedbakedchocolatedonuts,189sugar-freechocolatecoconutalmondscups,211

Coconutshrimpandchickpeacurry,122sugar-freechocolatecoconutalmondscups,211

Coconutoil,208Codpiccata,90Cookies,bestbutter-lesschocolatechip,208Couscousandchickenintomato-basilbroth,114Cranberry,apple,andwalnutoatmeal,170Creamyavocadopotatosalad,53Creamypestochickenenchiladas,85Creamyroastedcauliflowerandbroccolisoup,60Crepes,182Crispybakedeggrolls,10Crockpotchickentortillasoup,63Crockpotsteel-cutoatswithblueberries,186Cucumber

halibutwithcoldcucumbersalad,121recipesusing,53,82,142

DDip

cheesybakedartichokedip,13smashededamame,avocado,andricottabeandip,2

E

Edamame,avocado,andricottabeandip,2Egg

baconandvegetableeggbake,185crispybakedeggrolls,10

F

Flanksteak,spicycitrus-soy,113Freshgrilledsalsa,9

G

Goatcheese,spinach,andtomatoquiche,194Gorgonzola,165Goulashrecipe,158Greekorzo,161Greekyogurticecream,204Greenbeans

recipeusing,67slowcookerhoneysesamechickenwithgreenbeansandrice,106

Grilledchickenwithbruschettatopping,98Grilledporktenderloininahoney-soymarinade,93Gruyérerisottowithasparagusandmushrooms,137

H

Halibutwithcoldcucumbersalad,121Herbs

bakedmushroomswithherbedbreadcrumbtopping,33herb-bakedchickenwithroastedtomatoes,102roastedwintersquashwithherbedsugarglaze,46

I

Icecream,Greekyogurt,204

K

KungPaotofu,134

L

Lemonchickenorzosoupwithspinach,71LemonadesalmonwithcreamyRussiandressing,109Lentiltacos,141Lettuceroll-ups,Californiaroll,82Lightbuttermilkranchdressing,37LightfettuccineAlfredo,154Lightened-upapplecrisp,203Lightened-upCaesarsalad,26

M

Mayo-freechickensalad,41Mediterraneansalmonsaladwithvinaigrette,30Meyerlemonricottapancakes,177Minihoneycheesecakeswithraspberryswirl,200Mozzarellasticks,baked,18Muffins,veganbanananut,190Mushrooms

bakedmushroomswithherbedbreadcrumbtopping,33Gruyérerisottowithasparagusandmushrooms,137spinach,marinatedmushroom,andartichokestuffedportobellos,145

Mussels,22

O

Oatsbakedcranberry,apple,andwalnutoatmeal,170crockpotsteel-cutoatswithblueberries,186recipesusing,181,203

Oven-friedpickles,14

P

Pancakescarrotcakepancakeswithcreamcheeseglaze,197Meyerlemonricottapancakes,177

Paprikaovenfries,49ParmesanTilapia,105Pasta

withBrusselssprouts,gorgonzola,andpecans,165Cajunchickenpasta,153roastedredpepperandgoatcheesepasta,150

skilletBBQchickenpasta,157andzucchiniinbasilcreamwithgrilledchicken,162

Peanutsauce,tofuandvegetablesin,133Pecans,165Pepperonipizzapuffs,5Pestomashedpotatoesinaportobellocap,42Piccata,cod,90Pickles,oven-fried,14Pizza

bakedpotatoskinsveggiepizzas,138burgers,78pepperonipizzapuffs,5zucchini-sausagepizza,110

PlainGreekyogurt,13,109,204Poblanopeppersandpotatoquiche,174Pomegranatearils,101Pork

grilledporktenderloininahoney-soymarinade,93slow-cookedporkcarnitastacos,118

Portobellomushrooms,42,145Potatoes

bakedpotatoskinsveggiepizzas,138buttermilkwhippedcauliflowermashedpotatoes,34creamyavocadopotatosalad,53paprikaovenfries,49pestomashedpotatoesinaportobellocap,42recipeusing,49,67,75,194roastedpoblanoandpotatoquiche,174

Pumpkinspicebreakfastcakes,193

QQuicktex-mexchickenpackets,94Quinoa

blackbeanburritobowls,146capresequinoapattieswithbalsamicricotta,126spicyquinoaMexicansoup,64

RRaspberryswirl,minihoneycheesecakeswith,200Redvelvetcrepeswithsweetcreamfilling,182Ricotta

capresequinoapattieswithbalsamicricotta,126Meyerlemonricottapancakes,177recipesusing,85,182,200smashededamame,avocado,andricottabeandip,2

Roastedasparaguswithbalsamictomatoes,29RoastedbluecheeseBrusselssprouts,38Roastedpoblanoandpotatoquiche,174Roastedredpepperandgoatcheesepasta,150Roastedtomatosoup,72Roastedwintersquashwithherbedsugarglaze,46

SSalad

arugulasaladwithgrilledpeachesandhoneygoatcheesedressing,57berryspinachsaladwithblueberryvinaigrette,45creamyavocadopotatosalad,53halibutwithcoldcucumbersalad,121lightened-upCaesarsalad,26mayo-freechickensalad,41Mediterraneansalmonsaladwithvinaigrette,30watermelonandarugulasalad,50

SalmonbakedhoneyDijonsalmon,86lemonadesalmonwithcreamyRussiandressing,109Mediterraneansalmonsaladwithvinaigrette,30withpomegranatereduction,101

Shrimpchipotleshrimpandpoblanotostadas,117chipotleshrimpwithavocadodippingsauce,21coconutshrimpandchickpeacurry,122inlemonhorseradishsauce,97

ShrimpPadThai,89SkilletBBQchickenpasta,157Slowcookerbeefstew,75Slowcookerhoneysesamechickenwithgreenbeansandrice,106Slow-cookedporkcarnitastacos,118Smashededamame,avocado,andricottabeandip,2Soup

bestvegetablesoup,67creamyroastedcauliflowerandbroccolisoup,60crockpotchickentortillasoup,63lemonchickenorzosoupwithspinach,71roastedtomatosoup,72spicyquinoaMexicansoup,64

Spicycitrus-soyflanksteak,113SpicyquinoaMexicansoup,64Spinach

berryspinachsaladwithblueberryvinaigrette,45goatcheese,spinach,andtomatoquiche,194lemonchickenorzosoupwithspinach,71marinatedmushroom,andartichokestuffedportobellos,145

Stonefruitalmondbreakfastcrisp,181Sugar-freechocolatecoconutalmondscups,211

TTilapia,Parmesan,105Tofu

KungPaotofu,134andvegetablesinspicypeanutsauce,133

Tomatochickenandcouscousintomato-basilbroth,114goatcheese,spinach,andtomatoquiche,194herb-bakedchickenwithroastedtomatoes,102roastedasparaguswithbalsamictomatoes,29roastedtomatosoup,72tomatotart,129

Turbinado,190Turkeyandblackbeanchili,68Turkeygoulash,158

VVeganbanananutmuffins,190Vegetablesoup,67Vinaigrette,30,45

WWaffles,chocolatebananawhole-wheat,173Walnut,45,57,86,142,170,190,197,200Watermelonandarugulasalad,50Watermelonslush,212Whitewineandgarlicsteamedmussels,22Whole-wheatwaffles,chocolatebanana,173Wontonchickentacos,17

ZZucchini

pastaandzucchiniinbasilcreamwithgrilledchicken,162zucchini-sausagepizza,110

METRICANDIMPERIALCONVERSIONS(Theseconversionsareroundedforconvenience)

OVENTEMPERATURES

Fahrenheit Celcius GasMark

225° 110° ¼

250° 120° ½

275° 140° 1

300° 150° 2

325° 160° 3

350° 180° 4

375° 190° 5

400° 200° 6

425° 220° 7

450° 230° 8