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v3.1
INTRODUCTION
TIPSANDTECHNIQUES
THEBESTMETHODSFORLIGHTCOOKING
TOOLSFORLOWER-CALORIECOOKING
LOW-FATFLAVORBOOSTERS
RECIPESBYSEASON
WINTER
SPRING
SUMMER
FALL
ACKNOWLEDGMENTS
PHOTOCREDITS
INDEX
RECIPESBYSEASON
SOUPS&SALADSCaesar Salad with Spicy ShrimpArugula, Endive, and Orange SaladRed-Leaf Salad with Roasted Sweet Potatoes and Green BeansCouscous Salad with Roasted Vegetables and ChickpeasLight Italian Wedding SoupLighter Beef ChiliAsian Chicken and Watercress SoupVegetarian Split-Pea SoupSweet Potato and Chipotle Soup
MAINDISHESQuick Chickpea CurrySoy-Glazed Tofu and CarrotsCold Soba Salad with Feta and CucumberBaked Gnocchi with Ricotta and MarinaraSoy-Ginger ChickenChicken with Fennel and TomatoOne-Pot Chicken and Brown RiceOven-Fried ChickenLight Chicken ParmesanChicken, Spinach, and Potato HashOrecchiette with Chicken Sausage and Broccoli RabeBeef and Mango Lettuce WrapsLighter Blue-Plate SpecialHealthier Meat LasagnaIrish Lamb StewPork Loin with Onions and Dried ApricotsPork Tenderloin with Swiss Chard and PolentaSpice-Dusted Fish with Lemon RiceBaked Fish with Herbed Breadcrumbs and BroccoliBroiled Shrimp Scampi
Saucy Shrimp and GritsSalmon Burgers with Yogurt-Dill SauceSalmon with Spicy Cucumber-Pineapple Salsa
SIDESSautéed Collards with Almonds and RaisinsSpinach with Caramelized ShallotsShredded Brussels Sprouts with BaconGinger-Sesame Bok ChoyBaked Onion RingsBaked Fennel with Parmesan and ThymeChile-Lemon CauliflowerLemony Smashed PotatoesSesame BroccoliCreamed Spinach
DESSERTSMini Mocha CheesecakesAngel Food CakeBrownie CookiesLightened Rice PuddingLighter Pineapple Upside-Down Cake
SOUPS&SALADSTarragon Chicken SaladSalmon Salad with Parsley and CapersLighter Chef’s SaladWatercress and Leek SoupSpiced Tomato SoupTortilla Soup with Black BeansAsian Noodle Soup with Chicken and Snow Peas
MAINDISHESCurried Spinach and TofuVegetable Pad ThaiPolenta Wedges with Asparagus and MushroomsLemony Pasta with Wilted ArugulaIndividual Pinto and Black Bean Tamale PiesChicken Cutlets with Herb ButterChicken Tostada SaladShredded Chicken with Kale and LentilsCayenne-Rubbed Chicken with Avocado SalsaSpring-Vegetable Couscous with ChickenTurkey with Mole SauceFlank Steak, Snap-Pea, and Asparagus Stir-FryBeef Rolls with Spring SaladLeg of Lamb with Mint SauceAsian Steak Salad with Cucumber and Napa CabbageSeared Pork Tenderloin with Pomegranate GlazeLighter Pulled-Pork SandwichesSpaghetti with Frisée and Fried EggPork Cutlets with Arugula Salad and Sautéed TomatoesSalmon in Parchment with Green Beans and Lemon ZestSteamed Cod with GingerSalmon with Brown Sugar–Mustard GlazeLemon-Horseradish Fish CakesShrimp and Cabbage Lo Mein
SIDESAsparagus with Creamy Mustard SauceMinted Pea MashCilantro-Lime RiceAsparagus, Peas, and Radishes with TarragonIceberg SlawBeet and Carrot SlawRed Cabbage SlawAsian SlawBlack Beans with Lime and ScallionsWatercress and Pepita SaladBroccoli, Snap Peas, and Asparagus in ParchmentPotatoes, Leeks, and Carrots in Parchment
DESSERTSSparkling Sorbet FloatsMargarita GranitaSoft Meringue Pillows with Raspberry SauceLemon-Lime Tea CakesChocolate Panna CottaLacy Almond-Orange Cookies
SOUPS&SALADSChicken Salad with Lemon-Yogurt DressingLighter Cobb SaladBarley Salad with Chicken, Corn, and ScallionsLate-Summer Vegetable SoupBroccoli Chowder with Corn and BaconGazpachoMediterranean Grain Salad
MAINDISHESTofu and Squash Kebabs with Cilantro SauceEggplant RollatiniTwo-Cheese Tortilla Pizza with Arugula SaladNo-Bake Summer LasagnaAsian Noodle Salad with Peanuts and MintGrilled Lemon Chicken with TabboulehTandoori Chicken KebabsOpen-Face Turkey BurgersThai Chicken and Noodle SaladPasta Salad with Chicken, Raisins, and AlmondsChicken with Watercress SaladGrilled Marinated Flank SteakGrilled Steak with Tomatoes and ScallionsScallop, Orange, and Cucumber KebabsPork and Chorizo KebabsLamb, Tomato, and Mint KebabsSeared Steak FajitasGrilled Pork Chops with Peach and Red-Onion RelishGrilled New England Seafood “Bake”Sautéed Shrimp with Arugula and TomatoesBacon-Wrapped Cod with FriséeGrilled Fish Sandwich with Cabbage SlawGrilled Tilapia with Cherry Salsa
SIDESRoasted Peppers with Garlic and HerbsMarinated Zucchini with MintSteamed Eggplant with PeanutsGrilled Carrots with GingerMixed Tomato Salad with Olives and Lemon ZestWhite Bean Salad with Zucchini and ParmesanSesame Green Beans15-Minute Rosemary-Garlic PotatoesPotatoes VinaigretteDilled Cucumber SaladHerbed Pasta SaladMixed Grilled Vegetables
DESSERTSLight Cherry CheesecakeBlueberry PopsRaspberry-Yogurt PopsStrawberry and Nectarine PopsPineapple PopsGrape Gelatin with BlueberriesMixed Berry TerrineRustic Nectarine Tart
SOUPS&SALADSChicken, Mushroom, and Cabbage SaladSalad with Pancetta Crisps, Roasted Brussels Sprouts, and PearBrown-Rice Salad with Spinach and TomatoesCelery and Apple Salad with PecansQuickest Mushroom-Barley SoupOnion Soup with Cheese ToastsChicken PosoleButternut BisqueSeafood StewVegetarian ChiliBroccoli Rabe and White-Bean Soup
MAINDISHESSpinach Frittata with Green SaladEggs with Mushrooms and SpinachLighter Eggplant ParmesanWhole-Wheat Spaghetti with Lighter PestoCuban Black-Bean Stew with RiceButternut Squash RisottoStuffed Red Peppers with Quinoa and ProvoloneBroccolini and Feta GaletteRoasted Chicken and PearsSpicy Chicken Stir-Fry with PeanutsLighter Chicken EnchiladasHam-and-Sage-Stuffed Chicken with BroccoliApple-Braised Turkey ThighsSpice-Rubbed Turkey Breast with Sweet PotatoesChicken with Cornmeal DumplingsChicken CacciatoreFlat Iron Steak with Cauliflower and ArugulaSausages with Kale and White BeansRoasted Pork LoinBroiled Pork Tenderloin with Black-Eyed Pea Salad
Broccoli and Pork Stir-FryLeek, Bacon, and Pea RisottoRoasted Salmon with Brussels SproutsSteamed Flounder with Vegetable CouscousSeared Fish with Roasted Potatoes and TomatoesRoasted Shrimp with Spaghetti SquashScallops with Hazelnut Browned ButterSautéed Cajun ShrimpSalmon with Escarole and Lemon
SIDESOlive-Oil Mashed PotatoesChili-Roasted Sweet Potato WedgesBalsamic-Baked PotatoesRoasted Mushrooms and PotatoesBaked Potatoes with Yogurt CheeseApple-Parsnip MashAcorn Squash with Onions and YogurtGreen Beans with HazelnutsPinto Bean and Spinach SaladButternut Squash, Feta, and Arugula SaladButternut Squash FriesButternut Squash with Maple Butter
DESSERTSCranberry and Apple-Cider SorbetRoasted Pears with Amaretti CookiesWhole-Wheat Walnut-Raisin BiscottiLight Chocolate-Chunk BrowniesHealthy Oatmeal CookiesPear and Berry Crisp
WhenitcametimetostartworkingonthethirdvolumeintheEverydayFoodcookbooklibrary,theeditorsandIquicklyagreedonwhatitshouldoffer:acollectionoflow-calorie,low-fatdishesforallofuswhowanttoeathealthyyetflavorfulmeals,everyday.The“light”issueofthemagazine,publishedeachJanuary,isalwaysatopselleronnewsstandsandafavoriteamongoursubscribers(aswelearnfromtheirmanyappreciativelettersande-mails).You’llfindayear’sworthofrecipes,organizedbyseason,eachwithfewerthan500calories(andaminimalamountoffat).Wehopeyoutrythemall!
Andsinceweknowhowhelpfulitistohavethenutritionalbreakdownbesideeachrecipe,that’swhereyou’llfinditinthisbook,justlikeinthemagazine.We’vealsosharedourfavoritelow-fatcookingmethods(likesteamingandroasting),kitchentools,andflavorboosters—plustipsformakingsmartsubstitutionsandotherwaystolightenupyourfavoritedishes(lookfor“WhyIt’sLight”intheheadnote).Ourgoalwiththisbook,andwiththemagazine,istohelpyoucreatequick,delicious,andhealthydinnersonyourown,allthroughtheweek.
GOLDENRULESFOREATINGLIGHT
1 RETHINKYOURROUTINE:Insteadoffryingorsautéing,trylower-fattechniquessuchaspoaching,steaming,grilling,orroasting.
2 MAKESIMPLESUBSTITUTIONS:Useyogurtinsteadofsourcream;insteadofthefull-fatversions,usereduced-fatcreamcheeseandmayonnaise,andpart-skimmozzarellaandricottacheese.
3 PAYATTENTIONTOPORTIONS:Aservingofproteinshouldbethesizeofadeckofcards,andaservingofstarchyfoods(likepastaandrice)shouldbethesizeofatennisball.
4 GOEASYONTHEOIL:Ratherthanpouringoilstraightintoapanwhencooking,parcelitoutwithameasuringspoon.Oruseapastrybrushtolightlycoatthepan(andfood)withoilbeforeroasting.
5 UPYOURVEGETABLES:Increasingthenumberofvegetablesonyourplateandreducingtheamountofmeatisaneasywaytocutoutfatandaddnutrients.
6 OPTFORLEANPROTEIN:Optforlower-fatmeats,suchasskinlesschickenandturkeybreast,orbeefandporktenderloin(insteadofribeyeandPorterhouse),andeatmorefishandmeatlessproteinslikebeansandtofu.
7 SLIMDOWNYOURSALADS:Tokeepyoursaladmorehealthful,makeyourownvinaigretteusinglessoilthanstore-boughtversions,oruselow-fatbuttermilkincreamydressings.Tossthesaladwithjustenoughdressingtocoat,andcutdownonfattyadditionssuchascheeseandcroutons.
8 ADDFAT-FREEFLAVOR:Insteadofrelyingonfatslikebutterandoil,enhanceyourdisheswithvinegar,citrus,spices,andfreshordriedherbs.
9 FILLUPONFIBER:Beans,wholegrains,andlegumesarerelativelylowincaloriesyetpackedwithfiber,whichhelpskeepyoufeelingfullerlonger.
10 CHOOSESWEETSWISELY:Makealow-fattreatfordessert,suchasangelfoodcakeorgranita,orenjoyjustafewsquaresofbittersweetchocolate.
Thisgentleformoflow-fatcookingdeservesmorepopularityinthehomekitchen:Itissimpletodo,requiresbasicpotsandpans,andyieldsfoodwithawonderfulsilkentexture.Cookingingentlysimmeringliquidkeepsthefoodmoistwithoutaddinganyfat,andalsopreservesitsflavor.Poachedchickenorfishcanbeshredded,sliced,orflaked,andisidealforaddingtosalads,sandwiches,soups,tacos,andmore.Topoach,placeingredients(includinganyaromatics;seelistbelow)
inapotandcoverwithwaterorbroth.Bringjusttoaboil,thenreduceheattothebarestsimmer.Chickenisdonewhenit’snolongerpinkinsideandaninstant-readthermometerinsertedinthethickestpartofthemeatregisters160°F;fishshouldbegintoturnopaqueandregister140°F(overcookingwillresultinrubberychickenorfish).
RECIPESASIANCHICKENANDWATERCRESSSOUP
TARRAGONCHICKENSALAD
SALMONSALADWITHPARSLEYANDCAPERS
CHICKENTOSTADASALAD
SHREDDEDCHICKENWITHKALEANDLENTILS
SUGGESTEDAROMATICSFreshordriedherbs
Wholespices,suchaspeppercorns
Freshginger
Garliccloves
Onions,shallots,leeks,orscallions
Citrusslices,zest,orjuice
Carrots
Celery
Fennel
Soysauce
Wine
Broth
POACHINGTIPSCHOOSEAPOACHINGLIQUIDYoucanpoachmeatinwater,broth,wine,oranyotherliquid,butchooseonethatwon’toverpowertheflavorofthemeat.Forexample,usealightbrothfordelicatefish,andwineforchickenorricher-tastingfishsuchassalmon.
ADDAROMATICSToenhanceflavor,youcanembellishthepoachingliquidwithwhateveraromaticsyouhaveonhand,suchasherbs,spices,fruitsandvegetables,orwine.Tryfreshgingerwithsoysauce,ororangeandrosemary.
USETHERIGHTPOTMakesurethefood,poachingliquid,andaromaticsfitcomfortablyinthepot,withroomtospareatthetop(toavoidbubblingover).
BRINGLIQUIDTOASIMMERPoachingliquidisattherighttemperaturewhensmallairbubblesstarttoformatthebottomofthepotandjustafewbubblesbreakthesurfaceoftheliquid;itshouldnotcometoaboil.Partiallycoverthepottokeeptheliquidatasimmer.Inplaceofalid,youcanusearoundofparchmentpapercuttofitthepot.
SAVETHEBROTHOncethemeatiscooked,reservetheresultingbroth;itcanbeusedtomakesouporsauces,orbeincorporatedintoanotherdishsuchasabraiseorstew.
TRYPOACHINGFRUITThoughmeatsaremostcommonlypoached,thetechniqueworkswonderfullyforfruit,too,tomakeasimple,not-too-sweetdessert.Pearstakewelltopoaching,asdoapples,stonefruits,andfigs.Fruitandaromaticscanbepoachedinwineorasimplesyrupmadebyboilingequalpartswaterandsugaruntilthesugarmelts.
Longafavoritetechniqueforlow-caloriecooking,steaming—another“wet-cooking”methodsimilartopoaching—isalsoanexcellentwaytopreparemealsthatareclean-tastingandexceptionallymoistandtenderthroughout.Sincesteamishotterthanboilingwater,vegetablescookmorequicklyandretainmorenutrientswhensteamedratherthanboiled;theyalsomaintaintheirbrightnessandtexture.Toprepareforsteaming,placeametalorbamboobasketina
saucepanfilledwith1inchofsaltedwater(thebottomofthebasketshouldnottouchthewater).Bringtoaboil,addvegetables,lowertheheat,andcoverwithatight-fittinglid.Thecookingtimewillvarydependingonwhatyou’resteaming;generally,vegetablesaredonewhentheyaretenderyetstillcrisp,andcanbepiercedeasilywithaknife.Althoughthistechniqueisusedprimarilyforvegetablesandfish,chickencanalsobesteamedwithexcellentresults.Anotherwaytosteamfoodistocookitinparchment,asdescribedonthispage.
RECIPESSTEAMEDCODWITHGINGER
STEAMEDEGGPLANTWITHPEANUTS
SESAMEGREENBEANS
15-MINUTEROSEMARY-GARLICPOTATOES
STEAMEDFLOUNDERWITHVEGETABLECOUSCOUS
SALMONWITHESCAROLEANDLEMON
STEAMINGTIPSCHOOSEASTEAMERBASKETAmultilevelbamboobasket,commoninAsiancooking,isan
excellentalternativetoametalsteamerbasket.Ifyoudon’thaveametalorbamboosteamerbasket,youcanuseaheatproofsieveorcolanderthatfitsinsidealiddedsaucepan.Justbesurethebottomisn’tdippingintotheboilingwater.
LAYERBAMBOOSTEAMERSSinceanAsian-stylesteamerhasseverallayers,youcancookmultiplefoodssimultaneously.Placefoodsthatneedmoretimetocook,suchasstarchyvegetables,inthebottombasket,closesttotheheatsource,andmoredelicatefoods,likefish,inthetoptiers.Lineeachbasketwithlettuceorcabbageleavestokeepfoodsfromstickingtothebamboo.
GETCREATIVEThereareotherwaystosteamfoodbesidesinabasket—anymethodthatcreatesandtrapssteamwillcookfoodquicklyandevenly.Forexample,fishorchickencanbesteamedatopabedofvegetablesorriceinaliddedpot(seethispage),oronaplatesetinacoveredskilletwithsimmeringwater.
GIVEFOODSOMESPACEWhatevervesselyouuse,makesureit’sbigenoughsothatthevaporcancirculatearoundthefood.Ifthesteameristoosmall,thefoodwillnotcookasquicklyorevenly.
KEEPTHINGSSMALLSteamingworksbestforvegetablesandforsmall,uniformlyevenfilletsoffish,bonelesschickenbreasts,andshellfish.Largerpieceswillovercookontheoutsidebeforetheinterioriscookedthrough.
ENHANCETHEFLAVORAswhenpoaching,youcanaddaromaticssuchasalliums,herbs,wholespices,ginger,andfruitsandvegetablestotheliquidtosubtlyflavorsteamedfoods.Trymintandlemonslicesforfish,orfreshdillandcitruspeelforchicken.
DespiteitsFrenchname,cookingenpapillote,orinparchment,isamongtheeasiestandhealthiestwaystopreparemeatsandvegetables.Themethodissimple:placethefoodonparchmentpaper,pleatortwisttheedgestoseal,thenplaceintheoven,wherethefoodcooksinitsownjuices(orwithsomeliquidaddedforextraflavor).You’llfindparchmentpaperatthesupermarketnearthefoil;donot
substitutewaxedpaper,whichwillnotsealthefoodproperly.Whenassembling,groupingredients—meatsandvegetables—withsimilarcookingtimes,andaddafewflavorings(seebelow)beforefoldingupthepacketsfollowingoneofthemethodsshown(opposite).Alwayssetthepacketsonarimmedbakingsheetincaseofleaks;thefoodisreadywhenthepacketshavepuffedup.Openthepacketscarefully,preferablyatthetable,toallowthehotsteam(andheadyaromas)toescape.
RECIPESSALMONINPARCHMENTWITHGREENBEANSANDLEMONZEST
BROCCOLI,SNAPPEAS,ANDASPARAGUSINPARCHMENT
POTATOES,LEEKS,ANDCARROTSINPARCHMENT
EGGSWITHMUSHROOMSANDSPINACH
SUGGESTEDAROMATICSFreshordriedherbs
Wholespices,suchaspeppercorns
Red-pepperflakes
Freshginger
Garliccloves
Onions,shallots,leeks,orscallions
Citrusslices,zest,orjuice
Fennelslices
Soysauce
Wineorvinegar
CLASSICThismethodisidealfordelicateingredients,suchasraweggsandleanfish.
1Foldasheetofparchmentinhalfandcutintoahalf-heartshape.Unfoldandplaceingredientsinmiddleofonehalf,alongsidefold.2Foldotherhalfoverandpleattightlyaroundedgetoseal.
TWISTThisbasicmethodistheeasiestforeverydaycooking:justfoldandtwistends.
1Placeingredientsincenterofasheetofpaper.Foldlongendsofpaperoveringredients,likealetter.2Tightlytwistshortendstoseal,thenturnthemup.
ENVELOPEAttractiveandneatlyfolded,thiscompactstyleisgreatforentertaining.
1Placeingredientsincenterofasheetofpaper.Bringlongendsofpapertogetherandfolddownthreetimestomakeaseam.2Tuckshortendsunderneathtosecure(tiepacketwithtwineifdesired).
ThistraditionalAsiancookingmethodletsyoupreparemeats,vegetables,andotherfoodsquicklyathightemperatures,withonlyasmallamountofoil,sotheyarecrispyettender.Besideschicken,beef,pork,andtofu,youcanstir-fryawiderangeofvegetables,includingmushrooms,broccoli,peppers,andbokchoyandothergreens,aswellasrice.Followthestepsontheoppositepageforgreatresultseverytime.Thesameprinciplesapplywhetheryou’recookingmeat,vegetables,tofu,orrice.
RECIPESSPICYCHICKENSTIR-FRYWITHPEANUTS
FLANKSTEAK,SNAP-PEA,ANDASPARAGUSSTIR-FRY
BROCCOLIANDPORKSTIR-FRY
STIR-FRYINGTIPSKEEPINGREDIENTSUNIFORMCutingredientsintosimilar-sizepiecessothattheycookatthesamerate;or,whennecessary,workinbatchestoaccommodatedifferent-sizeingredients(thiswillalsohelpyouavoidovercrowdingthewok).
USETHERIGHTOILOptforanoilthatcanwithstandcookingathighheat,suchassafflowerorpeanutoil.
TIMEITRIGHTAddmeatsandvegetablesthatwilltakethelongesttimetocookfirst,followedbythosethatcookmorequickly,sothateverythingwillbedoneatthesametime.
FINISHWITHAPANSAUCEUsethepandrippingstomakeaquicksaucefordrizzlingoverthedish.
CHOOSETHERIGHTPAN(A)Youcanuseawok,aheavy-bottomedpan(notnonstick),oracast-ironskillet.Itshouldbeatleast12incheswidetopreventovercrowdingthefood.
HAVEEVERYTHINGREADYBEFOREYOUBEGINBecausestir-fryingisaquickcookingmethod,alwayschop,slice,orotherwisepreparetheingredientsbeforeyouturnontheheat.Groupthemnearthestove,withineasyreach.
GETTHEPANHOT(C)Beforeyoustartcooking,it’simportanttoheatthepanuntilveryhot.Whenthepanishot,carefullyaddtheoilandswirlitaround,thenimmediatelybeginaddingtheotheringredients.
KEEPITMOVING(D)Tocookfoodsquicklyandevenlywithoutscorching,you’llneedtocontinuallystirthemastheycook.Oncethestir-fryisdone,transferitrightawaytoaservingdishsothefooddoesn’tovercook.
Roastingworksmagiconvegetables,intensifyingtheirsweetnessandcaramelizingedges.It’salsoagreatmethodforcookingallkindsofmeat;theexteriorturnscrispandgoldenbrown,whiletheinteriorremainssucculentandjuicy.Becausetheflavorsareconcentrated,youneedfewotheringredients—justasplashofoilandasprinkleofsaltandpepper.Freshordriedherbs—orgroundspices—areotherniceadditions.Onceyourfoodisintheoven,itrequireslittlemonitoring—justatosshalfwaythroughroastingtime.
RECIPESRED-LEAFSALADWITHROASTEDSWEETPOTATOESANDGREENBEANS
COUSCOUSSALADWITHROASTEDVEGETABLESANDCHICKPEAS
SPICEDTOMATOSOUP
LEGOFLAMBWITHMINTSAUCE
SEAREDPORKTENDERLOINWITHPOMEGRANATEGLAZE
ROASTEDPEPPERSWITHGARLICANDHERBS
ROASTEDCHICKENANDPEARS
SPICE-RUBBEDTURKEYBREASTWITHSWEETPOTATOES
ROASTEDPORKLOIN
ROASTEDSALMONWITHBRUSSELSSPROUTS
ROASTEDSHRIMPWITHSPAGHETTISQUASH
CHILI-ROASTEDSWEETPOTATOWEDGES
ACORNSQUASHWITHONIONSANDYOGURT
ROASTEDMUSHROOMANDPOTATOES
ROASTEDPEARSWITHAMARETTICOOKIES
ROASTINGTIPSUSEASTURDYPANThesidesshouldbe1to3inches—highenoughtocatchjuicesbutlowenoughforsteamtoescape.Arimmedbakingsheetisfineforvegetables;ahigher-sidedroastingpanisbetterforlargercutsofmeat.
ROASTEVEN-SIZEDPIECESCutvegetablesintosame-sizepiecesforevencooking.Leavespacebetweenvegetables;overcrowdingthepanwillcausethevegetablestosteamratherthanbrown.
TOSSYOURINGREDIENTSTossingoccasionallyduringroastinghelpsfoodscookevenly.
ROASTTHINGSTOGETHERCookvegetablesandmeatatthesametime,enhancingtheflavorofboth,tomakeacompletemeal.Spreadsturdyvegetablessuchaspotatoes,onions,orgarlicinaroastingpanandplacethemeat—suchasawholechickenorporkloin—ontop.Thevegetableswillinfusethemeatwithflavorasitcooks;theyalsoformamakeshiftrack,keepingthemeatfromstickingtothepan.
STARTATROOMTEMPERATUREAllowaroasttocometoroomtemperaturebeforeyoustartcookingbylettingitsitoutforonetotwohours;otherwise,you’llendupwithmeatthatisunevenlycooked.
CONTROLTHEHEATForsmallcutsofmeat,maintainahightemperaturetotheend;forlargercuts,lowerheatpartwaythrough(about350°F)tokeepthemfromburningontheoutsidebeforethey’recompletelycookedthrough.
USEANINSTANT-READTHERMOMETERChecktheinternaltemperatureofmeatataboutthree-quartersofthetotalsuggestedcookingtime,theneveryfivetotenminutesafterwardtokeepfromovercooking.Insertthethermometerintothethickestpartofthemeat,avoidinganybone.Cookbeeftoaminimumtemperatureof145°F(formedium-rare);pork,160°F,andpoultry,165°F.
TAKEADVANTAGEOFPANDRIPPINGSAfterroastingmeat,usethedrippingsinthepantomakeasimplesauce.Pourliquidsuchaswine,water,orbrothintothepan,andsimmer,scrapinguptheflavorfulbrownedbitswithawoodenspoon,untilreducedandthickened.
Summertimeeatingisallaboutease,andthere’snobetterwaytopreparedeliciousfuss-freemealsthanonthegrill.Thedryheatfromthegrillsearsmeatandimpartsasmokyflavor.Whilethemeatcooks,thefatdripsoffandfallsthroughthegrates.Beyondthesmokytastethatresultsfromthehotgrill,it’seasytoseasonfoodsbeforecookingwithmarinades,brines,orspicerubs—allofwhicharehighinflavorbutnotinfat.Inadditiontomeatandpoultry,vegetables,seafood,tofu,andevenfruitstakewelltogrilling,soyoucanprepareacompletemealallinonestop.
RECIPESTOFUANDSQUASHKEBABSWITHCILANTROSAUCE
GRILLEDLEMONCHICKENWITHTABBOULEH
TANDOORICHICKENKEBABS
GRILLEDMARINATEDFLANKSTEAK
GRILLEDSTEAKWITHTOMATOESANDSCALLIONS
SCALLOP,ORANGE,ANDCUCUMBERKEBABS
PORKANDCHORIZOKEBABS
LAMB,TOMATO,ANDMINTKEBABS
GRILLEDPORKCHOPSWITHPEACHANDRED-ONIONRELISH
GRILLEDNEWENGLANDSEAFOOD“BAKE”
GRILLEDCARROTSWITHGINGER
TEMPERATUREGUIDEFORCHARCOALGRILLSGasgrillsmakeiteasytoheatthegrilltoaspecifictemperature,sincetheyhavesettingsanda
built-inthermometer.Togaugetheheatofacharcoalgrill,holdthepalmofyourhandcarefullyoverthecharcoal,asfarfromthebriquettesasthefoodwouldbe(about5inches).Youshouldbeabletoholdyourhandthereforonly4to5secondsformediumheat,3to4secondsformedium-highheat,and2to3secondsforhighheat.Tomaintainthetemperatureofacharcoalgrill,addacouplehandfulsofcoalseveryhalfhour.
LIGHTINGTHEGRILLForagasgrill,simplyigniteandadjusttheheatasdescribedbelow.Foracharcoalgrill,fillachimneystarterwithcoals,thenlightthem.Allowacoatingofwhiteashtoformonthecoals,thenemptyintothegrill.Toincreasetheheat,addmorecoals.Oncethecoalsarehot,spreadtheminthecenterorononeside.
DIRECTHEATVERSUSINDIRECTHEAT
Whetheryougrilloverdirectorindirectheatdependsonwhatyouarecooking.Directheat,thezoneimmediatelyabovetheheatsource,searsandquicklycookssmallerpiecesofmeataswellasvegetables.Indirectheat,thezonenearbutnotrightovertheheatsource,cooksmoreslowly,andisbetterforlargercutsofmeat.Sometimesyoumaywanttousebothtypesofheat—directheattosearthemeatfirst,thenindirectheattofinishcookingitallthewaythrough.Fordirectheat(A),setuptheheatsource(gasorcharcoal)evenlyacrossthecenterofthegrillingarea.Usedirectheattocooksteak,chickenpieces,kebabs,sausages,burgers,andvegetables.Forindirectheat(B),setuptheheatsourceononesideofthegrillandplacethefoodontheother.Cookwholechickensandturkeybreasts,porkshoulders,andbrisketoverindirectheat.
GRILLINGTIPSSTARTWITHACLEANGRILLHeatgrillbeforecleaningthegrates—they’reeasiertocleanwhenhot.Useawirebrushtocleangratesbeforecookingandimmediatelyafter.
OILTHEGRATESLightlyoilthehotgratesjustbeforeyougrill(sotheoildoesn’tburnoff),usingagrillingbrushoracleanragdippedinoil,holdingitwithlongtongs.
BRINGTOROOMTEMPERATURESteaks,chops,andchickenatroomtemperaturewillgrillmoreevenly.
USESKEWERSUsetwo-prongedskewersforfoodsthatarelikelytospinwhenbeingturnedonthegrill,suchasshrimpandscallops.Youcanachievethesameresultbythreadingthefoodthroughtwoskewersatonce.Woodenskewersneedtobesoakedinwaterfor30minutesbeforegrilling,topreventthemfromscorching.
GETANICESEARWhensearingfoods,keepthelidofthegrillopen.Don’tflipoftenormovefoodaroundtoomuch;instead,letmeatformacrustbeforemovingit.Whenyoudomoveapieceofmeat,usetongsoraspatula;piercingitwithaforkwillcausethejuicestorunout,aswillpressingdownonmeat.
TESTFORDONENESSUseaninstant-readthermometertotestthedonenessofmeatwithoutcuttingintoit.Insertthermometerintothethickestpart,tobringupbaseline,avoidingthebone.
LETMEATRESTAllowsteaks,chops,andchickentorestfor10minutesbeforeserving.
PRACTICEFIRESAFETYPositiongrillatleast10feetawayfromanythingthatcouldcatchfire.Ifflare-upsoccur,closelidandventstoextinguishflames.Wait24hourstodisposeofashtobesuretherearenohotembers.
1STEAMERBASKETYoucancookvegetablesorfishquicklyinasteamerbasket.Chooseeitheralightweightmetalinsertwithfoldingperforatedsides,whichfitsintomostliddedsaucepans,oraliddedbambooversion,whichsitsinsideaskillet.Ineithertype,thebasketissuspendedover(notin)boilingwater,andsteamrisesthroughtheholesandistrappedbythelid,cookingthefoodinside.
2GRILLPANSimilartocookingonanoutdoorgrill,searingonagrillpanrequireslittle,ifany,fat.Stove-toppanshaveridgesthatgivefoodgrillmarks,plustheyallowfattodrainoff.Chooseacast-ironpanandseasonit,ifnecessary,accordingtothemanufacturer’sinstructions.
3ROASTINGPANSturdyandpractical,roastingpansaredesignedforcookinglargepiecesofmeat;theyarealsoveryusefulforroastingvegetables.Thesidesofthepanarelowenoughtoallowmeattobrownwhileretainingtheflavorfulcookingjuices;arackfittedinsidehelpsthemeatbrownonallsides,andpreventsitfromstewinginthejuices.Chooseaheavy-bottomedpanwithoutanonsticksurfaceforthebestbrowning.
4SALADSPINNERIt’seasytowashanddryalltypesoflettucewithoneoftheseinexpensiveandeffectivetools.Asaladspinnerdriesleavesinseconds.Youcanstorewashedanddriedlettuceinthesealedcontainerforseveraldaysintherefrigerator.Saladspinnerscanalsobeusedtodryjust-washedleafygreensandothervegetablesbeforestir-fryingorsautéing.
5CAST-IRONSKILLETAnold-fashionedcast-ironskilletisascloseasitgetstoaperfectpan.Thepan’sheavybasedistributesheatevenly,beautifullybrowningmeats,fish,andvegetables,whetheryouuseitontopofthestoveorintheoven.Onceseasoned,thesurfaceisnaturallynonstick,eliminatingtheneedforexcessoilorbutter.Toseasonaskillet,rubtheentiresurfaceofthepanwithoil,andheatitina300-degreeovenforan
hour.Tocleanit,sprinkletheinsidewithcoarsesalt,rubwithpapertowels,andwipeclean(donotusesoap).Youcanrinseitinwaterifneeded;justbesuretodryitthoroughlybeforestoringtopreventrust.Donotcookacidicfoodssuchastomatosauceinacast-ironpan,astheywillerodetheseasonedsurface.
6IMMERSIONBLENDERPuréeingisagoodwaytogivevegetablesoupsacreamyconsistencywithoutaddingcream(orotherhigh-fatingredients).Animmersionblenderpuréesrightinthepot,sothere’snoneedtotransferhotfoodstoablenderorfoodprocessor.Itsdetachablecomponentsmakeiteasytoclean.Chooseamodelwithacord;cordlessversionsoftenlackthepowerofplug-inmodels.
7CITRUSREAMERORJUICERAhand-pressjuicerorareamerextractsthemostjuicefromeachfruit.Touseahand-pressjuicer,placehalfalemonorlimeinthecup,withthecutsidefacingtheholes.Clampdownoverabowl.Touseareamer,simplyinserttheridgedconeinthecenterofacitrusfruithalf,andtwisttoreleasethejuice.Beforehalvingthefruit,rollitonaworksurfaceunderyourpalmafewtimes(ormicrowaveitfor10seconds)toloosenthejuices.
8CITRUSZESTERCitruszestbrightensallkindsofsavorydishes,minimizingtheneedforhigher-calorieflavorenhancerslikeoilorbutter.Althoughthistoolwasoriginallyintendedforwoodworking,itstiny,razor-sharpteethmakeitperfectforgratingcitrusfruit(aswellashardcheeses,freshginger,andwholespicessuchasnutmeg).Forcitrus,zestonlytheouterlayeroftheskin;thewhitepithunderneathhasanunpleasantbittertaste.Remembertoremovezestbeforeextractingjuice.
9INSTANT-READTHERMOMETERThelowerfatcontentofleanmeatsmakesthemmoresusceptibletodryingoutwhentheyarecooked.Aninstant-readthermometertakesawaytheguesswork.Touse,insertthethermometerintothethickestpartofthemeatneartheendofthecookingtime,avoidinganybone.Ananalogthermometerisinexpensiveandeasytoread;forjustabitmoremoney,adigitalversionoffersfasterandmoreprecisetemperaturereadings.
10PARCHMENTPAPERParchmentisusedtocreateenvelopesthatefficientlysteamfoodintheoven,atechniquecalledcookingenpapillote(seethispage).Thepaperistreatedwithsilicone,soitisnonstick;itisalsoheatproofandgrease-resistant.That’swhyparchmentisoftenusedtolinecookiesheetsandcakepans,insteadofcoatingthemwithoilorbutter.It’savailablebleached(white)orunbleached(brown).
1MARINADESMarinatingmeat,poultry,andfishnotonlyaddsflavorbutalsoimprovesthetexture,tenderizingmeatandhelpingchicken,turkey,andfishstaymoistduringcooking.Followthisformulaformakingmarinades:Inasmallbowl,whisktogetheranacid,suchaslemonjuiceorvinegar;someoilorliquid,suchasbuttermilk;andseasoningsofyourchoice,suchasgarlic,salt,pepper,spices,orherbs.Marinatemeatandpoultryforatleast30minutesatroomtemperatureinanonreactivebakingdishorresealableplasticbag;ifmarinatinglonger(upto24hours),refrigerate,turningfoodoccasionally.Seafoodshouldbemarinatedforonly15to30minutes.Becauseit’snotsafetoconsumemarinadesusedonrawfishormeat,setsomeasidebeforemarinatingifyouplantobastefoodduringcooking.Useacleanbrushtoapply.
2DRYRUBSSpicerubsaremixturesofsalt,sugar,spices,anddriedherbsusedtoseasonmeat,poultry,orseafoodbeforecooking,especiallywhengrilling.Rubsarequickandeasytoassemble;theycanalsobemoreflavorfulandeconomicalthancommercialblends.Unlikemarinades,rubscanbeappliedjustbeforecookingoruptoseveralhoursahead.Useyourfingerstorubthemixtureonthemeat,coatinglightly—aimforabout1teaspoonforevery¾pound.
3VINAIGRETTESStore-boughtsaladdressingsareoftenloadedwithfat,salt,sugar,andpreservatives;makingyourownenablesyoutocontrolthefatandcaloriesaswellastheflavor.Whenyouusegood-qualityingredients,youdon’tneedasmuchdressingtosatisfyyourtastebuds.Thestandardratioofoiltovinegarinclassicvinaigrettesisthreeorfourpartsoiltoonepartvinegar;includingDijon,honey,andotherthickenersmeansyoucancutbackontheoil.Forlow-fatcreamydressings,swapinlow-fatyogurtorbuttermilkformayonnaiseandsourcream.
4HERBSFreshordried,herbsaddawelcome(calorie-free!)layerofflavortojustaboutanydish,whetherasamainingredientoragarnish.Addfreshherbsattheendofcooking—or,
ifusingasagarnish,justbeforeserving.Driedherbsaremorepotentthanfresh,soyou’llneedtouseless.
5SPICESRangingfromfragrantandmild(cinnamon,cardamom)toaggressivelyhot(cayenne),spicesdowondersinenhancingdishes,especiallywhenscalingbackonthefatcontent.Ifyoucan,buywholespicesandgrindthemasneeded—theirtastewillbemorepronounced,andthey’lllastlongerinthepantry.Keepgroundspicesintheirjarsinacool,darkplaceforuptooneyear.
6CITRUSJUICEANDZESTGrapefruits,oranges,lemons,andlimesareamongthekitchen’smostversatileingredientsandcanbeusedtoflavormeat,fish,poultry,andvegetabledishesaswellasdressingsanddesserts.Citrusjuiceaddsaciditywhilezestcontributesbrightness.Thesourundertonesincitrusenhancealmostallotherflavors.Lemonjuiceisanexcellentsubstituteforsalt—asqueezewillperkupdips,sauces,andstews.Beforezestingfruit,removeanywaxycoatingbywashingtheskinlightly,andbuyorganiccitruswheneverpossible.
7DIJONMUSTARDWithzerofatandonlyaboutfivecaloriesperteaspoon,Dijonisaboontoanyonewantingtocutbackoncaloriesbutnotflavor.Besidesbeingatastysandwichspread,Dijonisanessentialingredientinvinaigrettes,whereitactsasathickenersolessoilisneeded,andaddssharpnesstomarinades.Itcanalsobeusedinsaucesformeatsandsomevegetabledishes,andasaflavorfulalternativetomayonnaisewhenmakingchicken,tuna,egg,andpotatosalads.Anothertip:tryspreadingsomemustardonaporkchoporchickencutlet,thentopwithbreadcrumbsandbaketoacrispcrust.
8YOGURTANDBUTTERMILKLow-fatyogurtandbuttermilkaregreatstand-insforother,morefatteningtypesofdairy;they’realsohandywhenmakingdips,dressings,andmarinades(infact,theyareidealformarinades,astheirlacticacidtenderizesthemeat).Bothcanbestirredintosouptomimiccream’ssilkiness.Yogurthaslessfatthansourcreamandtastesgreatdrizzledoverbakedpotatoes.Low-fatyogurthashalfthecholesterolandsaturatedfatofthewhole-milkkind,butisstillrichandcreamy;Greek-styleyogurthasthebesttexture,andishigherinproteinthanregularyogurt.Buttermilkhaslesscholesterolthanwholemilkbutjustasmanynutrients;despiteitsname,itdoesn’tactuallycontainanybutter.Mostbuttermilksoldinthesupermarketislabeledlow-fat.
9ASIANFISHSAUCEANDSOYSAUCEFishsauce(nuocnamandnampla)andsoysaucearestaplesofAsiancuisines.Thoughit’smadefromfish—usuallyanchovies—fishsauce
doesn’ttastestrictly“fishy”;instead,it’ssaltyandtangy.Soysauce(madefromsoybeans)hasasimilarflavorprofile.Thetwocanbeused,separatelyorincombination,instir-fries,soups,noodledishes,marinades,anddippingsauces.TheypairwellwithotherAsianingredientssuchascilantro,ginger,ricevinegar,andchiles.
10SALSAAmerica’sfavoritecondimentisalsoalow-fatallyinthekitchen.Useit,naturally,intacos,enchiladas,andquesadillas,butalsototopoffeggs,fish,poultry,andbeef.There’sasalsaforeverypalate;chooseamongredorgreen,chunkyorsmooth,mild,medium,orhot.Somesalsascontainvinegarorlimejuicefortanginess;thosemadewithfruit,suchasmangoorpineapple,areslightlysweet.Greensalsasgettheircolorandzestinessfromtomatillos(cousinstotomatoes)andgreenchiles.It’seasytomakeyourown,butfreshsalsasareagoodshortcut;lookforthemintherefrigeratorsection,nexttoothersaucesandspreads.
Starttheyearoffrightbydialingbackonrichfoodsandoptinginsteadforlight,invigoratingdishes.Wintergreens,cauliflowerandothercruciferousvegetables,potatoes,andcitrusfruitswillseeyouthroughtheseason.Pairthemwithsimplepreparationsofmeatandfish—steaminginparchmentisanespeciallyeasyandeffectivecookingmethod—foramealthatwillleaveyousatisfiedwithoutfeelingstuffed.Youcanenjoycomfortfoodtoowithoutoverindulging:bulkupmeat-centricdisheswithlotsofaddedvegetablesorbeans,orincorporatesmallportionsofhigh-calorieingredientslikecheeseorbacon.Afewtricksandsavvysubstitutionscanlightenupall-timefavoriteslikefriedchicken,lasagna,andevenpineappleupside-downcake.
CAESARSALADWITHSPICYSHRIMP
WHYIT’SLIGHTUsinglightmayonnaise(andabitofwater)inthedressingconsiderablyreducesthecaloriesandfat.Limejuiceandchilipowdercontributeunexpectedflavornoteswhilestillkeepingthewholethinglight.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
4corntortillas(5-inch)2teaspoonsvegetableoil,suchassafflower1½teaspoonschilipowderCoarsesaltandgroundpepper
¾poundmediumshrimp,peeledanddeveined⅓cuplightmayonnaise2tablespoonsfreshlimejuice2tablespoonsgratedParmesancheese,plusmoreforserving4anchovyfillets,rinsedandminced1to2tablespoonswater1largeheadromainelettuce(1½pounds),tornintopieces
1Preheatovento375°F.Placetortillasonabakingsheet.Dividingevenly,brushbothsideswith1teaspoonoil;sprinklewith½teaspoonchilipowder,andseasonwithsaltandpepper.Bakeuntilgoldenbrown
andcrisp,turningonce,8to10minutes.Letcool,thenbreakintopieces.
2Heatbroiler.Inalargebowl,tossshrimpwithremainingteaspooneachoilandchilipowder.Seasonwithsaltandpepper.Layshrimpflatonabroilerpan,andcookuntilopaquethroughoutandlightlybrowned,turningonce,3to4minutes.
3Meanwhile,inasmallbowl,whisktogethermayonnaise,limejuice,Parmesan,anchovies,and1tablespoonwater,addingmorewaterasneededtoreachdesiredconsistency.Seasonwithsaltandpepper.
4Inalargebowl,tosslettucewithdressing.Divideamongfourplates,andtopeachwithshrimpandbrokentortillas.ServewithmoreParmesan.
perserving:282calories;12.6gfat(1.8gsaturatedfat);23.6gprotein;18.6gcarbohydrates;4.3gfiber
Here’sanothercaloriesaver:Thesaladistoppedwithbakedcorntortillas,brokenintopieces,insteadoftheusualbutterycroutons.
ARUGULA,ENDIVE,ANDORANGESALAD
GOODTOKNOWCitrusfruitsareexcellentnotjustforeatingoutofhand,butalsoassubstantialcomponentsofsalads,particularlyinthewintermonths,whenotherfreshproducecanbedifficulttocomeby.Here,orangeslicesaretossedwitharugulaandendive,andorangejuicebrightensthedressing.
SERVES8 PREPTIME:20MINUTES TOTALTIME:20MINUTES
2naveloranges,peeled,quartered,andsliced(seebelow),plus3tablespoonsfreshorangejuice
2tablespoonsred-winevinegar1tablespoonwhole-grainmustard2tablespoonsoliveoilCoarsesaltandgroundpepper
1½poundsarugula(3to4bunches),washedwell1poundBelgianendive(4to6heads),slicedcrosswise½inchthick
1Inasmallbowlorjar,whiskorshakeorangejuice,vinegar,mustard,andoiluntilthickenedandcombined;seasonwithsaltandpepper.(Dressingcanbemadeaheadandrefrigerated,covered,untilreadytoserve.)2Inalargebowl,combinearugula,endive,andoranges;toss
withdressing.Serveimmediately.
perserving:82calories;4.3gfat(0.6gsaturatedfat);3.4gprotein;9.9gcarbohydrates;4gfiber
Sliceoffbothendsofanorange.Followingthecurveofthefruit,cutawaypeelandwhitepith.Cutorangeintoquarterslengthwise,then,workingoverabowltocatchthejuice,slicesectionsthinlycrosswise.Removeanddiscardseeds.
RED-LEAFSALADWITHROASTEDSWEETPOTATOESANDGREENBEANS
WHYIT’SLIGHTLow-fatyogurt,garlic,andvinegararecombinedinacreamy,tangydressing—withoutadropofoil.Walnutsroastedwiththevegetablesaddsatisfyingcrunchandnotmuchfat.
SERVES4 PREPTIME:15MINUTES TOTALTIME:40MINUTES
2sweetpotatoes,peeledandcutinto1-inchchunks1mediumredonion,quartered2tablespoonsoliveoilCoarsesaltandgroundpepper
1package(10ounces)frozencutgreenbeans,thawed⅓cupwalnuts1cupplainlow-fatyogurt2tablespoonswhite-winevinegar1garlicclove,crushedthroughagarlicpress1headred-leaflettuce(10ounces),tornintobite-sizepieces
1Preheatovento450°F.Onalargerimmedbakingsheet,tosstogethersweetpotatoes,onion,andoil;seasonwithsaltandpepper.Spread
evenlyandroastuntilsweetpotatoesarebrownedandtender,about20minutes,tossingpotatoeshalfwaythrough.
2Addgreenbeansandwalnutstosheet;toss.Roastuntilbeansaretender,about5minutes.
3Meanwhile,inasmallbowl,whisktogetheryogurt,vinegar,andgarlic;seasondressingwithsaltandpepper.
4Placelettuceinalargeservingbowl;topwithroastedvegetablemixture,anddrizzlewithdressing.Serveimmediately.
perserving:257calories;13.4gfat(2.1gsaturatedfat);8.1gprotein;29.2gcarbohydrates;5.9gfiber
COUSCOUSSALADWITHROASTEDVEGETABLESANDCHICKPEAS
FLAVORBOOSTERRoastedvegetablesaredelicious—andhealthful—ontheirown,butforvariety,trytossingthemwithherbsorspicesbeforecooking.Here,carrotsandcauliflowerareseasonedwithcumin;feelfreetoexperimentwithsimilargroundspices.Forthebestflavor,lightlytoastandgrindthecuminseeds(orotherspices)yourself.
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR
1poundcarrots,sliced¾inchthickonthediagonal1headcauliflower(3pounds),trimmedandcutintoflorets1½teaspoonsgroundcumin3tablespoonsoliveoilCoarsesaltandgroundpepper
1¼cupswater1cupwhole-wheatcouscous1tablespoonlemonzest,plus½cupfreshlemonjuice(from3lemons)1can(15.5ounces)chickpeas,rinsedanddrained6scallions,trimmedandthinlysliced5ouncesbabyarugula
1Preheatovento450°F.Placecarrotsandcaulifloweronarimmedbakingsheet;tosswithcuminand2tablespoonsoil.Seasonwithsaltandpepper.Transferhalfthevegetablestoasecondbakingsheet.Spreadvegetablesonbothsheetsinasinglelayerandroastuntilbrownedandtender,25to30minutes,rotatingsheetsandtossingvegetableshalfwaythrough.Letcooltoroomtemperature.
2Meanwhile,inamediumsaucepan,bringthewatertoaboil.Stirincouscousandseasonwithsalt;coverandremovefromheat.Letstanduntiltender,5minutes.Fluffwithafork;setasidetocool,uncovered.
3Makedressing:Inasmallbowl,whisktogetherlemonzestandjuiceandremaining1tablespoonoil;seasonwithsaltandpepper.
4Inalargebowl,combineroastedvegetableswithcouscous,chickpeas,andscallions.Placearugulaonaservingplatter,anddrizzlewith1tablespoondressing.Addremainingdressingtocouscousmixture,andtoss;servewitharugula.
perserving:372calories;12.2gfat(1.6gsaturatedfat);12.1gprotein;59.8gcarbohydrates;14.3gfiber
LIGHTITALIANWEDDINGSOUP
WHYIT’SLIGHTThisleanertakeonaclassicsoupincludesmeatballsmadewithgroundturkeyinsteadofbeefforlessfatandfewercalories.Toensurethemeatballsarejuicyandflavorful,usedark-meatturkeywithatleastsevenpercentfat.
SERVES6 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1poundgrounddark-meatturkey(93%lean)2garliccloves,minced1largeegg,lightlybeaten½cupplaindriedbreadcrumbs¼cupgratedParmesancheese,plusmoreforservingCoarsesaltandgroundpepper
1tablespoonoliveoil1mediumonion,halvedandthinlysliced2cans(14.5ounceseach)low-sodiumchickenbroth2cans(14.5ounceseach)dicedtomatoesinjuice2headsescarole(2poundstotal),trimmedandcoarselychopped
1Inalargebowl,combineturkey,garlic,egg,breadcrumbs,Parmesan,1teaspoonsalt,and¼teaspoonpepper.Rolltablespoonfulsofmixtureintoballs.
2Inalargepot,heatoilovermedium.Cookonion,stirringoccasionally,untilsoftened,3to4minutes.Addbrothandtomatoes(withjuice);bringtoasimmer.Addmeatballs;cook,withoutstirring,untilmeatballsfloattosurface,about5minutes.
3Addasmuchescaroletopotaswillfit.Cook,graduallyaddingremainingescarole,untilwiltedandmeatballsarecookedthrough,about5minutesmore.Thinsoupwithwaterifdesired;seasonwithsaltandpepper.ServesoupsprinkledwithmoreParmesan.
perserving:250calories;9.8gfat(3gsaturatedfat);23.6gprotein;19.3gcarbohydrates;4.8gfiber
Atypeofchicory,escarolemaylooklikeaheadoflettuce(towhichit’scloselyrelated),butit’smuchmoreflavorful,andhasthickerleavesandapaleyellowheart.RichinvitaminAandfolate,it’salsoagoodsourceoffiber.Tostoreescarole,refrigerateinanunsealedplasticbaglinedwithpapertowelsforupto4days.
LIGHTERBEEFCHILI
WHYIT’SLIGHTForbeefytastewithoutexcessfat,usegroundsirloininsteadofchuck.Thischiliisalsobulkedupwithextraportionsofbeansandtomatoes.Brieflycookingthecocoa,chilipowder,andtomatopastebeforeaddingthebeefhelpsintensifytheirflavors.
SERVES6 PREPTIME:25MINUTES TOTALTIME:40MINUTES
1tablespoonvegetableoil,suchassafflower1mediumonion,chopped4garliccloves,choppedCoarsesaltandgroundpepper
2tablespoonstomatopaste2tablespoonschilipowder2tablespoonsunsweetenedcocoapowder1poundgroundbeefsirloin2cans(14.5ounceseach)dicedtomatoesinjuice2cans(15.5ounceseach)pintobeans,rinsedanddrainedAssortedtoppings,suchasreduced-fatsourcream,slicedscallions,andbakedtortillachips,forserving(optional)
1Inalarge,heavy-bottomedsaucepan,heatoilovermedium-high.Addonionandgarlic,andseasonwithsaltandpepper.Cook,stiringfrequently,untilsoftened,3to5minutes.
2Addtomatopaste,chilipowder,andcocoapowder.Cook,stirring,untilmixtureisfragrant,about1minute.Addbeefandcook,breakingupmeatwithaspoon,untilnolongerpink,3to5minutes.
3Addtomatoes(withtheirjuice)andbeans.Bringtoaboiloverhighheat;reducetoasimmer,andcookuntilchiliisslightlythickened,10to15minutes.Servewithtoppings,asdesired.
perserving:221calories;7gfat(1.9gsaturatedfat);20.7gprotein;22.9gcarbohydrates;5.5gfiber
ASIANCHICKENANDWATERCRESSSOUP
GOODTOKNOWUsingpoachedchickenkeepsthisAsian-stylesouponthemoredelicateside;withthismethodofcooking,yougettenderandmoistmeataswellasatastybroth,whichyoucanuseinavarietyofdishes.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
6cupschickenbroth(recipefollows)2redbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise,andcutcrosswiseinto2-inchpieces
2tablespoonssoysauce1to3teaspoonsAsianhotchilisauce3cups(12ounces)dicedpoachedchicken(recipefollows)1bunchwatercress(6ounces),largestemstrimmed2scallions,trimmed,thinlyslicedlengthwise,andcutcrosswiseinto2-inchpieces
1Ina3-quartsaucepan,bringbroth,bellpeppers,soysauce,andchilisauce(totaste)toasimmer;cookuntilpeppersarecrisp-tender,stirringoccasionally,about6minutes.
2Addchickenandwatercress;cook1minute.Ladleintobowls,andtopwithscallions.
perserving:179calories;3.5gfat(1gsaturatedfat);29.5gprotein;9.5gcarbohydrates;1.7gfiber
5poundsbone-in,skin-onchickenbreasts(about6)1mediumonion,cutinto8wedges2mediumcarrots,quarteredcrosswise2celerystalks,quarteredcrosswise2driedbayleaves3garliccloves6sprigsflat-leafparsley3sprigsthyme(or¼teaspoondried)
1Combineallingredientsina5-quartpot.Coverwithwaterby2inches.Bringtoaboil;reducetoasimmer,andcover.Cookchickenuntilnolongerpinkinthecenterandaninstant-readthermometerinsertedinthethickestpartofthemeat(avoidingbone)registers160°F,about15minutes.
2Transferchickentoarimmedbakingsheetandarrangeinasinglelayer.Whenchickeniscoolenoughtohandle,removeanddiscardskinandbones.Choporshredmeat,asdesired.
3Withaslottedspoon,removeanddiscardvegetablesandherbs.Strainbroththroughafinesievelinedwithadamppapertowelintoalargebowl.Ifbrothismorethan8cups(2quarts),returntopotandreduceovermedium-highheatuntilyouhavejust8cups.(Oncecooled,brothcanberefrigeratedinanairtightcontainerupto2days,orfrozenupto3months;thawovernightintherefrigeratorbeforeusing.)MAKES8CUPSCHOPPEDCHICKENAND8CUPSBROTH
VEGETARIANSPLIT-PEASOUP
WHYIT’SLIGHTTraditionalsplit-peasoupisoftenmadewithhamorbacon;thisversioniscompletelymeat-free,relyingonacombinationofvegetables,garlic,anddriedthymeforflavor.Italsouseswater,notbroth,asthebase.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR15MINUTES
3cupsdriedsplitpeas,rinsedandpickedover1½poundsrussetpotatoes(about3),peeledandcutinto½-inchpieces7mediumcarrots,sliced½inchthick(3cups)2greenbellpeppers,ribsandseedsremoved,cutinto¼-inchpieces(2cups)
2mediumonions,cutinto½-inchpieces(2cups)2garliccloves,minced1teaspoondriedthyme4quartswaterCoarsesaltandgroundpepper
1Inalargepot,combinesplitpeas,potatoes,carrots,peppers,onions,garlic,thyme,andthewater.Bringtoaboiloverhighheat.Reduceheat,coverpartially,andsimmer,stirringoccasionally,untilpeashavebrokendownandliquidhasthickened,about45minutes.Skimfoamfromthesurfaceasneeded.
2Seasonsoupwithsaltandpepper,andaddmorewaterifnecessarytoachieveaconsistencythatissmoothbutnottoothick.Servehot.
perserving:349calories;1.1gfat(0.2gsaturatedfat);20.7gprotein;67gcarbohydrates;22gfiber
Oncecooled,thesoupcanbefrozeninsingle-servingmicrowave-safecontainers.Defrosteachportionatroomtemperature,thenreheatinthemicrowave.
SWEETPOTATOANDCHIPOTLESOUP
GOODTOKNOWPuréedvegetablesgivesoupthesamesortofvelvetyconsistencythatcreamdoes.Vegetableslikesweetpotatoes,becauseoftheirstarchcontent,alsolendbodytosoupsandstews.
SERVES8 PREPTIME:15MINUTES TOTALTIME:50MINUTES
1tablespoonoliveoil1mediumonion,choppedCoarsesaltandgroundpepper
2teaspoonsgroundcumin2garliccloves,minced4mediumsweetpotatoes(2poundstotal),peeledandcutinto1-inchpieces
½to1cannedchipotlechileinadobo,chopped7cupslow-sodiumstore-boughtchickenbrothReduced-fatsourcream,forservingToastedflourtortillawedges,forserving(optional)
1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Addonionandseasonwithsaltandpepper;cookuntilbeginningtobrownaroundedges,stirringoccasionally,about7minutes.Addcuminandgarlicandcook,stirring,untilfragrant,about1minute.Stirinsweetpotatoes,chipotlechiletotaste,andbroth.Bringtoaboil;reducetoa
rapidsimmer,partiallycover,andcookuntilsweetpotatoescanbemashedeasilywithaspoon,20to25minutes.
2Letsoupcoolslightly.Workinginbatches,transfersouptoablenderandpuréeuntilsmooth,beingcarefulnottofillblendermorethanhalfwayeachtime.Returnpuréedsouptopotoverlowheatandseasonwithsaltandpepper.Dividesoupamongeightbowls,andtopwithsourcream;servewithtortillawedges,ifdesired.
perserving:156calories;3.2gfat(0.7gsaturatedfat);6.3gprotein;27gcarbohydrates;3.8gfiber
QUICKCHICKPEACURRY
WHYIT’SLIGHTBecauselotsofIndianfoodentreesusehigh-fatghee(clarifiedbutter)orcoconutmilkasthecookingliquid,theycancontainmorefatandcaloriesthanyoumightthink.Forthisvegetariancurry,chickpeasandspicesaresimmeredsimplyinwater,yettheresultsarestilldelicious.Servewithriceorwarmwhole-wheatpitas.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
1tablespoonoliveoil1largeyellowonion,finelychopped3garliccloves,minced1tablespooncurrypowder,preferablyMadras1cinnamonstick(3inches)Pinchofgroundcloves
2cans(15ounceseach)chickpeas,rinsedanddrained3tablespoonsketchup2cupswaterCoarsesaltandgroundpepperChoppedcilantroandlemonwedges,forserving(optional)
1Inalargestraight-sidedskillet,heatoliveoilovermedium-high.Addonionandcook,stirringoccasionally,untildarkbrownaroundedges,
about6minutes.Addgarlic,curry,cinnamon,andcloves;cook,stirring,untilfragrant,30seconds.
2Addchickpeas,ketchup,andthewater;seasonwithsaltandpepper.Bringtoaboil;reducetoasimmer,cover,andcook20minutes.
3Uncoverandincreaseheattomedium-high;cook,stirring,untilsauceisslightlyreduced,about5minutes.Servetoppedwithcilantro,withlemonwedgesalongside,ifdesired.
perserving:285calories;5.5gfat(0.6gsaturatedfat);12.8gprotein;46.8gcarbohydrates;9.7gfiber
SOY-GLAZEDTOFUANDCARROTS
FLAVORBOOSTERThecarrotsandtofuarebothbrieflymarinatedinasoysaucemixturebeforebeingbroiled.Scallions,ricevinegar,andtoastedsesameoillendotherAsianelements.Besuretouseextra-firmtofu,asitwillholdupbetterthanothertypesoftofu.
SERVES4 PREPTIME:15MINUTES TOTALTIME:45MINUTES
2tablespoonsvegetableoil,suchassafflower3tablespoonssoysauce1teaspooncoarsesalt1½poundscarrots(8to9medium),cutinto2-inchlengths(thickpieceshalvedlengthwise)
2packages(12to14ounceseach)extra-firmtofu,drained,eachblockcutinto16equalpieces
4scallions,trimmedandthinlysliced1to2tablespoonsricevinegar(unseasoned)1to2teaspoonstoastedsesameoil
1Heatbroiler,withrack4inchesfromheat.Inalargebowl,whisktogethervegetableoil,soysauce,andsalt.Addcarrots;tosstocoat.
2Withaslottedspoon,transfercarrots(reservingbowlwithmarinade)toarimmedbakingsheet.Pushcarrotstooneside.
3Afewpiecesatatime,addtofutomarinadeinbowl;turngentlytocoat,thentransfertosheet,arranginginasinglelayer.Reservebowlwithmarinade.
4Broiluntilcarrotsandtofuarebrowned,turningtofuhalfwaythroughcookingtimeandtossingcarrotsoccasionally(morefrequentlytowardendofcookingtime),20to25minutes.
5Transfertofuandcarrotstoreservedbowlwithmarinade.Addscallionsalongwithvinegarandsesameoiltotaste;tossgentlytocombine,andserve.
perserving:340calories;20.5gfat(0.9gsaturatedfat);22.3gprotein;23.9gcarbohydrates;6.2gfiber
COLDSOBASALADWITHFETAANDCUCUMBER
FLAVORBOOSTERWithitstangyflavorandcrumblytexture,alittlefetacheesegoesalongway.Useittoaddoomphtosaladssuchasthisone,whichisbulkedupwithcucumber,cabbage,shallot,andfreshparsley.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES(PLUSCHILLING)
1package(8.8ounces)soba(Japanesebuckwheatnoodles)½Englishcucumber,cutintomatchsticks¼headredcabbage,thinlysliced1shallot,thinlysliced1cupfreshflat-leafparsleyleaves,coarselychopped,plusmoreforgarnish¼cupfreshlemonjuice3tablespoonsoliveoilCoarsesaltandgroundpepper
4ouncesfetacheese,crumbled
1Inalargepotofboilingsaltedwater,cooksobaaccordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwell.
2Inalargebowl,combinecucumber,cabbage,shallot,parsley,lemonjuice,andoil.Addsobaandtosstocombine;seasonwithsaltand
pepper.Refrigerateuntilchilled,about30minutes.
3Toserve,tosssaladwithfeta,andgarnishwithparsley.
perserving:418calories;16.8gfat(5.8gsaturatedfat);15gprotein;58.6gcarbohydrates;1.8gfiber
BAKEDGNOCCHIWITHRICOTTAANDMARINARA
GOODTOKNOWWhentuckingintoheartierdishesandcasseroles,suchasthesepillowypotatodumplings,keepportionsincheckbypreparingindividualservingsinseparatebakingpans.Vacuum-sealedpackagesofgnocchiarefoundinthepastaaisleaswellastherefrigeratororfreezersectionoflargergrocerystores.There’snoneedtothawfrozengnocchibeforecooking.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
Coarsesaltandgroundpepper1package(15to16ounces)frozengnocchi½cuphomemadeorstore-boughtmarinarasauce¾cupricottacheese¼cupgratedParmesancheese
1Bringalargepotofwatertoaboil;addsalt.Cookgnocchiaccordingtopackageinstructions(theyarereadywhenmosthavefloatedtothetop).Removewithaslottedspoonanddraininacolander.
2Heatbroiler,withrackinthetopposition.Dividegnocchiamongfour8-ounceshallowbakingdishes(orplaceinan8-inchsquarebakingdish).Seasonwithsaltandpepper.Topwithmarinarasauceandricotta,
thensprinkleevenlywithParmesan.
3Broiluntiltopsarebrownedinspotsandgnocchiareheatedthrough,3to5minutes(longerfor8-inchversion),rotatingonce.Serveimmediately.
perserving:341calories;9.1gfat(5.1gsaturatedfat);14.3gprotein;50.7gcarbohydrates;3.1gfiber
SOY-GINGERCHICKEN
FLAVORBOOSTERChickenthighsanddrumsticksarenotasleanasbreastmeat,buttheyhavegreatflavorandstayjuicywhencookedbylongandslowmethodssuchasbraising.Here,theyarebraisedinanoil-freeliquidseasonedwithsoysauce,brownsugar,freshginger,garlic,cilantro,balsamicvinegar,scallions,andgroundspices.
SERVES4 PREPTIME:30MINUTES TOTALTIME:2HOURS
⅓cupsoysauce2tablespoonsdark-brownsugar5garliccloves,thinlysliced⅔cupfreshcilantro,coarselychopped,pluswholeleavesforgarnish1piecefreshginger(about2inches),peeledandcutintothinstrips5scallions,trimmedandthinlyslicedonthediagonal(1cuppacked)1tablespoonbalsamicvinegar1teaspoongroundcoriander½teaspoongroundpepper4chickendrumsticksand4thighs(about2½poundstotal),skinremoved2mediumcarrots,thinlyslicedcrosswise1cupplus1tablespoonwater1tablespooncornstarchCookedrice,forserving(optional)
1Preheatovento350°F.Ina5-quartDutchovenorotherheavypot,stirtogethersoysauce,brownsugar,garlic,cilantro,ginger,½cupscallions,thevinegar,coriander,andpepper.Addchickenandcarrots;tosstocoat,thenstirin1cupwater.Coverpotandtransfertooven;cookuntilchickenistender,about1½hours.Usingalargespoon,skimoffanyfatfromsurfaceofcookingliquid.
2Ina2-cupglassmeasuringcuporsmallbowl,whiskcornstarchwithremaining1tablespoonwater.Ladle1cupcookingliquidintomeasuringcup;whisktocombine.Pourintoasmallsaucepan,andbringtoaboil;cookuntilthickened,about1minute.Stirmixtureintopottocombine.
3Servechickenmixturewithrice,ifdesired,garnishedwithcilantroleavesandremaining½cupscallions.
perserving(withoutrice):269calories;8.5gfat(2.3gsaturatedfat);29.5gprotein;18.5gcarbohydrates;2.1gfiber
CHICKENWITHFENNELANDTOMATO
FLAVORBOOSTERFennel,tomato,andwinearecommoningredientsinMediterraneancooking;inthisrecipe,theymakeawonderfulbedforchickenbreasthalves.Oncethechickeniscookedthrough,thevegetablesbecomeaflavorfulsaucetoservealongside.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
6plumtomatoes(about1pound),coredandcutinto¾-inchpieces2fennelbulbs(10to12ounceseach),halved,cored,andthinlyslicedcrosswise,frondsreservedforgarnish
½cupdrywhitewineCoarsesaltandgroundpepper
4boneless,skinlesschickenbreasthalves(6to8ounceseach)
1Inalarge,deepskillet,combinetomatoes,slicedfennel,andwine;seasonwithsaltandpepper.Placechickenbreastsinasinglelayerontopofvegetables;seasonwithsaltandpepper.Bringtoaboil;reduceheattomedium-low,coverskillet,andsimmergentlyuntilchickeniscookedthrough,15to20minutes.
2Useaslottedspatulatotransferchickentoacuttingboardandslicecrosswiseabout½inchthick.Toserve,dividevegetablemixtureamongshallowbowls;topeachwithaslicedbreast.Garnishwithreservedfennelfronds.
perserving:323calories;3.2gfat(0.8gsaturatedfat);54.7gprotein;12.4gcarbohydrates;4.7gfiber
Chooseaskilletthatisjustdeepenoughtoholdalltheingredients(thevegetableswillwiltslightlyduringcooking),withenoughroomtocovertightlywithalid.Also,allowasmuchspaceaspossiblebetweenthechickenbreaststoensureevencooking.
ONE-POTCHICKENANDBROWNRICE
GOODTOKNOWEventhoughthechickenthighsaresearedwiththeskinon,theextrafatispouredofffromthepotbeforetheotheringredientsareadded.Swappingbrownriceforwhiteaddsabetterdoseoffiberandnutrients.
SERVES4 PREPTIME:15MINUTES TOTALTIME:1HOUR40MINUTES
1tablespoonoliveoil4bone-in,skin-onchickenthighs(6to8ounceseach)Coarsesaltandgroundpepper
1largeyellowonion,cutinto8wedges2celerystalks,cutinto1½-inchpieces2mediumcarrots,cutinto1½-inchpieces1driedbayleaf1¾cupswater1cupbrownrice
1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Seasonchickenwithsaltandpepperandplace,skinsidedown,inpot.Cookuntilgoldenbrownonbothsides,10to12minutestotal.
2Pouroffallbut1tablespoonfatfrompot;addonionandcelery.Reduceheattolow,cover,andcook20minutes.
3Addcarrots,bayleaf,andthewater;stirinriceandseasonwithsaltandpepper.Bringtoaboil,thenreduceheattolow.Coverandcookuntilriceabsorbsalmostalltheliquid,40to45minutes.Letstand,covered,10minutesbeforeserving.
perserving:372calories;13.9gfat(3.3gsaturatedfat);18.3gprotein;42.6gcarbohydrates;4.6gfiber
OVEN-FRIEDCHICKEN
WHYIT’SLIGHTBakingthelightlybreadedpiecesonawirerackresultsin“fried”chickenthatislowerinfatandcalories;removingtheskinbeforecookingalsohelps.Forspicierchicken,addafewdropsofhotsaucetothebuttermilkmarinade.
SERVES4 PREPTIME:10MINUTES TOTALTIME:1HOUR20MINUTES(WITHMARINATING)
1wholechicken(3½to4pounds),cutinto10pieces,wingsreservedforanotheruse
¼cuplow-fatbuttermilk1garlicclove,minced2teaspoonscoarsesalt¼teaspoongroundpepper6sliceswhole-wheatsandwichbread3tablespoonsvegetableoil,suchassafflower
1Removeskinfromchickenanddiscard.Inalargebowl,tosschickenwithbuttermilk,garlic,salt,andpepper.Marinateatroomtemperature30minutes(orrefrigerate,covered,uptoovernight).
2Meanwhile,preheatovento425°F.Inafoodprocessor,pulsebreaduntilcoarsecrumbsform.Transfertoarimmedbakingsheetandtosswiththeoil.Spreadevenlyandbakecrumbsuntilgoldenbrown,8to12minutes,tossingtwice.Transfertoalargebowl.
3Setawirerackoverthebakingsheet.Workingwithonepieceatatime,liftchickenfrombuttermilkmixtureanddredgeinbreadcrumbs.
Transferchickentorack.
4Bakechicken,withoutturning,untilcookedthrough,30to40minutes,tentingwithfoilifcrustisbrowningtooquickly.Servewarm.
perserving:385calories;16.6gfat(2.7gsaturatedfat);39.5gprotein;18.3gcarbohydrates;2.9gfiber
Whendredgingthechickeninbreadcrumbs,workwithonepieceatatime,andallowexcessmarinadetodripoffbeforecoating;thiswillpreventlumps.Turnthechickentocoatcompletely,andpatthecrumbsfirmlytoadhere.
LIGHTCHICKENPARMESAN
WHYIT’SLIGHTOnlyonesideofthechickenisbreadedhere,andaneggwhiteinsteadofawholeeggisusedtobindthewhole-wheatcrumbstothemeat.Servethechickenwithasideofwhole-wheatspaghettitossedwitholiveoilandfreshherbs,orasimplesalad.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
2sliceswhole-wheatsandwichbread,tornintopieces1tablespoongratedParmesancheese1teaspoonoliveoilCoarsesaltandgroundpepper
2tablespoonsall-purposeflour1largeeggwhite4boneless,skinlesschickenbreasthalves(6to8ounceseach)¾cupshreddedpart-skimmozzarellacheese(3ounces)1can(28ounces)wholepeeledtomatoesinpurée1garlicclove,minced
1Preheatovento425°F,withrackinupperthird.Linearimmedbakingsheetwithfoil.Inafoodprocessor,combinebread,Parmesan,oil,andapincheachofsaltandpepper.Pulseuntilcoarsecrumbsform;transfertoashallowbowl.Placeflourinasecondshallowbowl;seasonwithsaltandpepper.Placeeggwhiteinathirdshallowbowl,andbeatwitha
forkuntilfrothy.
2Diptopsideofachickenbreasthalfinflour,shakingoffexcess.Dipsamesideineggwhite,lettingexcessdripoff,theninbreadcrumbs,pressingtoadhere.(Donotbreadotherside.)Repeatwithremainingchickenandtransfer,breadedsideup,topreparedbakingsheet.
3Bakeuntilbreadcrumbsarecrispandbrowned,8to10minutes.Removefromoven;sprinklewithmozzarella.Continuebakinguntilchickeniscookedthroughandcheeseislightlybrowned,2to4minutes.
4Meanwhile,placetomatoes(withpurée)inalargeskillet,andbreakthemupwithyourfingers.Addgarlic;seasonwithsaltandpepper.Bringtoaboil,reducetoasimmer,andcookuntilsaucehasthickened,6to8minutes.Servechickenwithagenerousamountoftomatosauce.
perserving:389calories;8.3gfat(2.3gsaturatedfat);55.9gprotein;18gcarbohydrates;2.7gfiber
CHICKEN,SPINACH,ANDPOTATOHASH
WHYIT’SLIGHTLeanchickenbreastreplacesthemorecommoncornedbeefinahearty-yet-healthyhash.Formoreflavor,roastthechickenwithbonesandskinintact,thenremovethemoncethechickeniscooked.Spinachisanotherunexpected—andfat-free—addition.
SERVES4 PREPTIME:25MINUTES TOTALTIME:50MINUTES
2bone-in,skin-onchickenbreasthalves(12to14ounceseach)2tablespoonsoliveoilCoarsesaltandgroundpepper
2teaspoonsfreshthymeleaves1½poundsYukonGoldpotatoes,cutinto¾-inchpieces2largeshallots,finelychopped2garliccloves,minced2tablespoonswater½poundspinach,trimmed,washed,andcoarselychopped2tablespoonsfreshlemonjuice
1Preheatovento450°F.Placechickenonarimmedbakingsheet.Drizzlewith2teaspoonsoil,dividingevenly,andseasonwithsalt,pepper,andthethyme.Roastuntilchickeniscookedthrough(aninstant-readthermometerinsertedinthickestpart,avoidingbone,shouldregister160°F),about35minutes.Whencoolenoughtohandle,
discardskinandbones;cutchickenintobite-sizepieces.
2Meanwhile,inamediumsaucepan,coverpotatoeswithwater.Bringtoaboilandaddsalt;cookuntilpotatoesaretenderwhenpiercedwiththetipofaparingknife,about15minutes;drain.
3Inalargeskillet,heatremaining1tablespoonplus1teaspoonoilovermedium-high.Addshallotsandcook,stirring,untilsoftened,about3minutes.Addgarlicandcook,stirring,untilfragrant,30seconds.Addpotatoesandcook,stirringoften,untilgoldenbrown,about7minutes.Addthewater,scrapingupbrownedbitsfrombottomofpanwithawoodenspoon.Cook,stirringoften,untilskilletisdryandpotatoesarebrowned,about3minutesmore.
4Addchickenandspinach;cook,stirring,untilspinachwiltsandchickenisheatedthrough,about2minutes.Stirinlemonjuiceandseasonwithsaltandpepper.Serveimmediately.
perserving:295calories;8.6gfat(1.4gsaturatedfat);20.1gprotein;41.3gcarbohydrates;6.4gfiber
ORECCHIETTEWITHCHICKENSAUSAGEANDBROCCOLIRABE
WHYIT’SLIGHTThere’slesspasta(halfapackage)thanusualbutstillplentyofleaner-than-porkpoultrysausageandtwobunchesofbroccolirabeinthissatisfyingmaincourseforfour.Blanchingthebroccolirabetonesdownitsbitebeforeitisfinishedintheskillet.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
Coarsesaltandgroundpepper2bunchesbroccolirabe(2poundstotal),trimmedandcutinto½-inchpieces
8ouncesorecchietteorothershortpastashapes2precookedItalianchickenorturkeysausages(6ouncestotal),cutinto¼-inchslices
2tablespoonswhite-winevinegar1garlicclove,minced1tablespoonoliveoil
1Bringalargepotofwatertoaboil;addsalt.Blanchbroccolirabeuntilbrightgreen,about1minute.Usingawireskimmerorsmallsieve,transfertoacolanderandletdrain.Returnwatertoaboil.Addpasta,andcookuntilaldenteaccordingtopackageinstructions.Drain.
2Heatalargeskilletovermedium-high.Addsausage;cook,withoutturningslices,untilbrowned,about4minutes.Addbroccolirabe,vinegar,andgarlic.Cookuntilbroccolirabeistender,scrapingupbrownedbitsinskillet,2to3minutes.Addpastaandoilandseasonwithsaltandpepper;tosstocombine.Serveimmediately.
perserving:391calories;8gfat(2.2gsaturatedfat);22.2gprotein;53gcarbohydrates;7.5gfiber
Youcanuse1headbroccoli,cutintosmallflorets,inplaceofthebroccolirabeinthisrecipe.Followrecipetoblanchflorets,thencookinskilletuntiljusttender.
BEEFANDMANGOLETTUCEWRAPS
SMARTSUBSTITUTIONNexttimeyoumakeasandwichwrap,reachforlettuceleavesinsteadofaflatbreadortortilla.ThisrecipeisbasedonapopularKoreandish(ssambap)thathasaspicyfillingofbeefandfreshherbsencasedinlettuce.Cellophanenoodles,tossedwithabitofoilandscallions,roundoutthemeal.
SERVES4 PREPTIME:10MINUTES TOTALTIME:30MINUTES
1½poundsflanksteakCoarsesaltandgroundpepper
1package(3.75ounces)cellophanenoodles2tablespoonsvegetableoil,suchassafflower6scallions,trimmed;3thinlyslicedand3cutintothirds¼cupfreshlimejuice(fromabout2limes)¼cupcoarselychoppedfreshcilantro1garlicclove,minced8Bostonlettuceleaves1ripemango,peeled,pitted,andcutintostrips
1Heatbroiler,withrack4inchesfromheat.Placesteakonalargerimmedbakingsheet;seasonwithsaltandpepper.Broiluntilmedium-rare,10to12minutes,turninghalfwaythrough.Transfertoacuttingboard.Letrest10minutes,tentedwithfoil.
2Whilesteakrests,cooknoodlesuntiltenderaccordingtopackageinstructions;drainandreturntopot.Add1tablespoonoilandtheslicedscallions;seasonwithsaltandpepper.
3Inasmallbowl,combinelimejuice,cilantro,garlic,andremaining1tablespoonoil;seasonsaucewithsaltandpepper.
4Thinlyslicesteakagainstthegrain.Filllettuceleaveswithbeef,mango,andremainingscallionpieces;drizzlewithsauce.Servewithnoodles.
perserving:482calories;21.3gfat(6.7gsaturatedfat);37.1gprotein;35gcarbohydrates;1.8gfiber
Peelthemangowithasharpvegetablepeelerorknife.Standuprightandcutbothsidesawayfromthelargeoblongpitinthecenter,thencutthefleshintothinslices(orasdirectedinaspecificrecipe).
LIGHTERBLUE-PLATESPECIAL
WHYIT’SLIGHTMadewithleansirloin,andstuddedwithchoppedcarrots,celery,andonion,thismeatloafisjustasdeliciousasthedinerclassic,butbetterforyou.Themeatmixtureisboundwithaneggwhite,notthewholeegg,aswellastheflakyJapanesebreadcrumbsknownaspanko.Eventhepotatoesarelighter,sincetheyaremashedwithlow-fatbuttermilk(ratherthanbutter,cream,orwholemilk).
SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR
2smallcarrots,chopped2celerystalks,chopped¼mediumonion,chopped¼cuppanko(Japanesebreadcrumbs)1largeeggwhite¾poundgroundbeefsirloinCoarsesaltandgroundpepper
¼cuphomemadeorstore-boughtbarbecuesauce1poundrussetpotatoes,peeledandsliced½inchthick¾cuplow-fatbuttermilk1poundgreenbeans,stemendsremoved1teaspoonoliveoil
1Preheatovento450°F.Processcarrots,celery,onion,andpankowitheggwhiteinafoodprocessoruntilfinelychoppedandcombined,about1minute.Transfertoalargebowl;mixinbeef,1teaspoonsalt,and⅛teaspoonpepper.
2Onafoil-linedrimmedbakingsheet,formmeatmixtureintoa6-inch-longloaf;brushwithhalfthebarbecuesauce.Bakeuntilaninstant-readthermometerinsertedinloafregisters160°F,25to30minutes,brushinghalfwaythroughwithremainingsauce.
3Meanwhile,inamediumsaucepan,coverpotatoeswithcoldwaterby1inch.Bringtoaboil;addsalt.Reducetoasimmer,andcookuntilpotatoesareeasilypiercedwiththetipofaparingknife,15to20minutes.Drain;returntopan.Stirovermediumuntilastarchyfilmformsonbottomofpan,about1minute.Removefromheat;mashwithbuttermilkuntilsmooth.Seasonwithsaltandpepper.
4Whilepotatoescook,setasteamerbasketinapotfilledwith1inchofsimmeringwater.Addgreenbeans;cover,andcookuntilcrisp-tenderandbrightgreen,4to6minutes.Transfertoabowl;addoil,seasonwithsaltandpepper,andtoss.
5Servemeatloafwithmashedpotatoesandgreenbeans.
perserving:327calories;5.9gfat(2.2gsaturatedfat);24.7gprotein;45.2gcarbohydrates;7gfiber
HEALTHIERMEATLASAGNA
SMARTSUBSTITUTIONSSmallswap-inscanmakeabigdifference.Whole-wheatnoodles,low-fatcottagecheese,andleangroundsirloinlightenupthislasagna.Sautéedeggplantroundsouttheground-beefsauce;meltedpart-skimmozzarellaontop(butnotinside)keepsthedishfeelingindulgent,butmoremoderatelyso.
SERVES4 PREPTIME:40MINUTES TOTALTIME:1HOUR20MINUTES
6whole-wheatlasagnanoodles(about4ouncestotal),brokeninhalf1tablespoonoliveoil1mediumonion,chopped1smallItalianeggplant(1pound),peeledandcutinto½-inchslices2garliccloves,mincedCoarsesaltandgroundpepper
8ouncesgroundbeefsirloin1can(10.75ounces)tomatopurée2cupslow-fat(1%)cottagecheese¼cupplus2tablespoonsgratedParmesancheese(1ounce)½cupshreddedpart-skimmozzarellacheese(2ounces)
1Preheatovento375°F.Placenoodlesinan8-inchsquarebakingdish,andcoverwithhotwater;setasidetosoften.
2InamediumDutchovenorotherheavypot,heatoilovermedium-high.Addonion,eggplant,andgarlic;seasonwithsaltandpepper.Coverandcook,stirringoccasionally,untileggplantisverytender,8to10minutes.Addsirloinandcook,breakingupmeatwithaspoon,untilnolongerpink,3to5minutes.Addtomatopuréeandcookuntilthickened,3to5minutes.Seasonmeatsaucewithsaltandpepper.
3Meanwhile,inamediumbowl,combinecottagecheeseand¼cupParmesan;seasonwithsaltandpepper.Removenoodlesfrombakingdish,discardingwater(drydish).
4Spreadabout¼cupmeatsauceinbottomofdish,andtopwith4noodlehalvesinasinglelayer.Sprinkleevenlywithathirdofthecheesemixture,thentopwithathirdofthesauce.Repeattwicewithremainingnoodles,cheesemixture,andsauce.Sprinkleevenlywithmozzarellaandremaining2tablespoonsParmesan.
5Bakeuntillasagnaisbubblingandcheesetoppingisgolden,30to35minutes.Letstand10minutesbeforecuttingandserving.
perserving:469calories;15.4gfat(6gsaturatedfat);40.4gprotein;42.4gcarbohydrates;9.5gfiber
IRISHLAMBSTEW
WHYIT’SLIGHTLambisnaturallytenderandflavorful;shouldermeatisleanerthanothercuts(suchasloinorsirloinchops).Youmaysubstituteanyotherleancutofmeat,suchascubedbeefchuck,porkshoulder,orboneless,skinlesschickenthighs.
SERVES8 PREPTIME:30MINUTES TOTALTIME:2HOURS15MINUTES
½cupall-purposeflourCoarsesaltandgroundpepper
3poundsbonelesslambstewmeat(preferablyshoulder),trimmedofexcessfatandcutinto2-inchcubes
3tablespoonsvegetableoil,suchassafflower2¼cupswater1largeonion,chopped¾teaspoondriedthyme1½cups(12ounces)darkbeer1½poundsmediumnewpotatoes,peeledandquartered1poundcarrots,cut½inchthickdiagonally3tablespoonschoppedfreshflat-leafparsley
1Inalargebowl,seasonflourwithsaltandpepper.Dredgelambinflourmixture,shakingoffexcess.InalargeDutchovenorotherheavypot,heatoilovermedium.Workinginbatches,brownlambonallsides,about5minutesperbatch.Transfertoaplate.
2Pour¼cupwaterintopotandscrapeupbrownedbitsfrombottomwithawoodenspoon.Addonion;cook,stirringoccasionally,untilwaterhasevaporatedandonionisbeginningtosoften,about5minutes.Returnlambtopot;stirinthyme,beer,and1½cupswater.Cover;simmeruntillambistender,1to1½hours.
3Addpotatoes,carrots,andremaining½cupwater.Coverandcookuntilvegetablesaretenderandstewhasthickened,about20minutes.Seasonwithsaltandpepper.Stirinparsleyandserveimmediately.
perserving:415calories;16.9gfat;36.6gprotein;28gcarbohydrates;3.6gfiber
Letstewcoolcompletely,thentransfertoairtightcontainers.Freezeforupto3months.Thawinthemicrowaveorovernightintherefrigeratorandreheatoverlow.Stirinparsleyjustbeforeserving.
PORKLOINWITHONIONSANDDRIEDAPRICOTS
GOODTOKNOWSoakingpearlandcipollinionionsinwarmwaterforjusttenminutesmakestheirthin,tightskineasiertoremove.Aftersoaking,simplycutofftherootendandpeelbacktheskin.Ifyoucan’tfindpearlorcipollinionions,youcansubstituteonelargeortwosmallyellowonions,eachcutintoeightwedges.
SERVES4 PREPTIME:25MINUTES TOTALTIME:1HOUR
1teaspoonoliveoil1½poundsbonelessporkloin,tiedat1-inchintervals½teaspoongroundcorianderCoarsesaltandgroundpepper
½poundpearlorcipollinionions,peeled(seeabove)⅓cupdrywhitewine,suchasSauvignonBlanc½cuplow-sodiumstore-boughtchickenbroth½teaspoonfennelseeds1strip(1to2inches)freshorangezest¼cupcoarselychoppeddriedapricots(2ounces)1teaspoonred-winevinegar
1Preheatovento350°F.InalargeDutchovenorotherheavypot,heatoilovermedium-high.Patdrypork,sprinklewithcoriander,andseasonwithsaltandpepper.Cookuntilbrownedonallsides,about10minutestotal.Transferporktoaplate.Reduceheattomediumandaddonionstopot.Cook,stirring,untilonionsaregoldenbrown,about3minutes.
2Returnporktopotandaddwine,broth,fennelseeds,orangezest,andapricots.Bringmixturetoaboil.Coverandtransfertooven.Cookuntilaninstant-readthermometerinsertedinthickestpartofporkregisters140°F,25to30minutes.
3Transferporktoacuttingboard,tentlooselywithfoil,andletrest10minutes.Bringcookingliquidtoaboilovermedium-highheatandcookuntilslightlythickened,about3minutes.Stirinvinegar.
4Thinlysliceporkagainstthegrainandservewithonions,apricots,andsauce.
perserving:386calories;19gfat(7gsaturatedfat);35gprotein;15gcarbohydrates;2gfiber
PORKTENDERLOINWITHSWISSCHARDANDPOLENTA
FLAVORBOOSTERInsteadofwater,thepolentaiscookedinacombinationofskimmilkandlow-sodiumchickenbroth.Adabofbutter,stirredinattheend,addsjusttherightamountofrichness.
SERVES4 PREPTIME:35MINUTES TOTALTIME:35MINUTES
2cupsskimmilk3½cupslow-sodiumstore-boughtchickenbroth¾cupquick-cookingpolentaCoarsesaltandgroundpepper
1porktenderloin(1pound),excessfatremoved,cutcrosswiseinto12equalslices
1tablespoonplus1teaspoonextra-virginoliveoil2mediumonions,halvedandthinlyslicedlengthwise1bunchSwisschard(12ounces),stemscutinto½-inchpiecesandleavescoarselychopped
2to3teaspoonssherryvinegar2teaspoonsunsaltedbutter
1Ina4-quartpot,bringmilkand2½cupsbrothtoaboilovermedium-highheat.Graduallywhiskinpolenta.Continuetowhiskuntilpolenta
thickens.Reduceheattolow,seasonwithsaltandpepper,andsimmergently,stirringoccasionallytopreventsticking,untilmixtureiscreamyandjustpullsawayfromsideofpot,about25minutes.
2Meanwhile,flattenporkslicesintomedallionswiththepalmsofyourhands.Patdryporkandseasonwithsaltandpepper.Inalargeskillet,heat1½teaspoonsoilovermedium-high.Addhalftheporkandcookuntilbrownedonbothsides,about3minutestotal.Transfertoaplateandtentlooselywithfoil.Repeatwith1½teaspoonsoilandremainingpork.
3Returnskillettoheatandaddremaining1teaspoonoil,theonions,chardstems,and¼cupbroth.Cook,scrapingupbrownedbits,untilvegetablesbegintosoften,about5minutes(reduceheattopreventburningasneeded).Addchardleavesandcookuntilwilted,about2minutes.Addvinegar,remaining¾cupbroth,andporkalongwithanyaccumulatedjuices;cookuntilliquidhasalmostevaporated,about4minutes.
4Whenpolentahasfinishedcooking,stirinbutter.Seasonporkandvegetableswithsaltandpepperandserveoverpolenta.
perserving:368calories;11.1gfat(3.3gsaturatedfat);33.3gprotein;33gcarbohydrates;3.5gfiber
SPICE-DUSTEDFISHWITHLEMONRICE
FLAVORBOOSTERApotentspiceblendissprinkledoverthefishbeforeitissteamedatoprice,makingupforanylackofcrustthefishmightgetfrompan-searinginbutteroroil.Thesamemixturecouldalsoberubbedoverchickenorporktenderloinbeforeroastingorgrilling.
SERVES4 PREPTIME:10MINUTES TOTALTIME:30MINUTES
1tablespoonplus1teaspoonunsaltedbutter1smallyellowonion,finelychopped1garlicclove,coarselychopped1cupbasmatirice½teaspoonpoppyseeds(optional)1tablespoonfinelygratedlemonzest,plus1tablespoonfreshlemonjuice2cupslow-sodiumstore-boughtchickenbroth1mediumzucchini,halvedlengthwiseandcutinto1-inchhalf-moonsCoarsesaltandgroundpepper
1poundcodorotherfirmwhite-fleshedfish,cutinto4fillets2teaspoonsCorianderSpiceMix(recipefollows)
1Inawide,mediumsaucepan,heatbutterovermedium.Addonionandgarlicandcook,stirringoccasionally,untilonionissoft,about4minutes.Stirinriceandpoppyseeds(ifusing)andcook,stirring,1
minute.Addlemonzestandjuice,broth,andzucchini;seasonwithsaltandpepper.Bringtoaboilovermedium-highheat.Reducetoasimmer,cover,andcook13minutes.
2Patdryfishandsprinklespicemixovertops,dividingevenly.Arrangefishsnuglyinasinglelayer,spicesideup,ontopofrice;coverandcookuntilriceistenderandfishisopaquethroughout,5to7minutes.Serveimmediately.
perserving:348calories;5gfat(3gsaturatedfat);32gprotein;41gcarbohydrates;2gfiber
¼cupgroundcoriander1tablespoongroundginger1tablespoonpaprika1tablespooncoarsesalt1½teaspoonsgroundcumin¼teaspoongroundpepper
Combineallingredientsinanairtightcontainer.Storeupto3monthsinacool,darkspot.MAKESABOUT½CUP
BAKEDFISHWITHHERBEDBREADCRUMBSANDBROCCOLI
WHYIT’SLIGHTBecausetheyarebaked,these“breaded”fishfilletsarelowerinfat—andmucheasiertoprepare—thanfriedversions.Coatingonlythetopofthefishwithanherbedbreadcrumbmixturealsohelps.Roastedbroccolimakestheperfectseasonalsidedish.
SERVES4 PREPTIME:10MINUTES TOTALTIME:30MINUTES
1headbroccoli(about1pound),trimmedandcutintoflorets3tablespoonsoliveoilCoarsesaltandgroundpepper
1hoagieorothersandwichroll,tornintolargepieces2teaspoonsfinelychoppedfreshthyme2tablespoonsunsaltedbutter,meltedandcooledslightly4filletsskinlessfirmwhite-fleshedfishsuchashaddock,cod,orhalibut(each5ouncesand½inchthick)Lemonwedges,forserving
1Preheatovento425°F,withrackinupperthird.Onarimmedbakingsheet,drizzlebroccoliwith2tablespoonsoil;seasonwithsaltand
pepper.Tosstocombine,thenspreadinasinglelayer.Roastuntilbroccoliistenderandlightlybrowned,tossinghalfwaythrough,15to20minutes.
2Meanwhile,inafoodprocessor,pulsebread,thyme,¼teaspoonsalt,and⅛teaspoonpepperuntilcoarsecrumbsform.Transferbreadcrumbstoabowlandstirinbutterwithafork.
3Coatanotherrimmedbakingsheetwithremaining1tablespoonoil.Arrangefishonsheetandseasonwithsaltandpepper.Topeachfilletwithenoughbreadcrumbstocoat,pressingfirmlytoadhere.Bakeuntilfishisopaquethroughoutandbreadcrumbsaregoldenbrown,about8minutes.Serveimmediately,withbroccoliandlemonwedges.
perserving:344calories;18.3gfat(5gsaturatedfat);31.5gprotein;15.1gcarbohydrates;3.3gfiber
BROILEDSHRIMPSCAMPI
SMARTSUBSTITUTIONHeart-healthyoliveoilreplacesbutterinthisgarlickyscampi.Justadrizzleofoilisenoughforbroiling,ratherthansautéing,theshrimp.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
1½poundslargeshrimp,peeledanddeveined,tailslefton,patteddry1tablespoonoliveoil2garliccloves,mincedCoarsesaltandgroundpepper
2tablespoonsfreshlemonjuice2tablespoonschoppedfreshflat-leafparsleyLemonwedges,forserving
1Heatbroiler,withrack4inchesfromheat.Placeshrimponalargerimmedbakingsheet.Drizzlewithoilandsprinklewithgarlic;seasongenerouslywithsaltandpepper.Tosstocoat.Arrangeshrimpinasinglelayer.
2Broiluntilshrimpareopaquethroughout,3to4minutes.Sprinklewithlemonjuiceandparsley;tosstocombine.Serveimmediatelywithlemonwedges.
perserving:215calories;6.3gfat(1.1gsaturatedfat);34.7gprotein;2.8gcarbohydrates;0.1gfiber
SAUCYSHRIMPANDGRITS
WHYIT’SLIGHTInthisversionofaSouthernstaple,thegritsareenrichedwithalittlebutter,butnocheese.Theshrimparecookedinaquicktomatosauceseasonedwithsmokybacon,onion,andhotsauce.
SERVES4 PREPTIME:25MINUTES TOTALTIME:40MINUTES
4¾cupswater1cupcoarsegrits(notquick-cooking)Coarsesaltandgroundpepper
2tablespoonsunsaltedbutter2slicesbacon(2ounces),cutcrosswiseinto½-inchpieces1mediumonion,halvedandthinlysliced2garliccloves,thinlysliced1can(14.5ounces)dicedtomatoesinjuice1poundlargeshrimp,peeledanddeveined¼teaspoonhotsauce
1Inamediumsaucepan,bring4½cupswatertoaboil.Whiskingrits;seasonwithsaltandpepper.Reduceheattomedium-low.Coverandcook,whiskingoccasionally,untilgritsarecreamyandtender,about30minutes;stirinbutter.
2Aftergritshavecooked15minutes,cookbaconinalargeskilletover
mediumheatuntilbrowned,4to6minutes.Usingaslottedspoon,transfertoapaper-towel-linedplate.Addonionandgarlictorenderedfatinskillet;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionistenderandbrowned,8to10minutes.
3Addtomatoes(withtheirjuice)andremaining¼cupwatertoskillet;bringtoaboil.Addshrimp;cook,stirring,untilopaquethroughout,2to4minutes.Stirinhotsauce.Serveimmediatelyovergrits,sprinkledwithbacon.
perserving:362calories;9.5gfat(4.5gsaturatedfat);28.9gprotein;39.4gcarbohydrates;1.1gfiber
Frozenshrimpareahandyandlessexpensivealternativetofresh.Infact,most“fresh”shrimphavealreadybeenfrozenandthawed.Lookforraw“easypeel”shrimpratherthanpeeled.They’realreadydeveined,andtheshellhelpspreserveflavorandtexture.Simplythawtheminacool-waterbath,thenpeel.
SALMONBURGERSWITHYOGURT-DILLSAUCE
WHYIT’SLIGHTBroilingisafat-freewaytocooksalmonburgers;theseareperkedupwithlemon,horseradish,andscallionsandservedontoastedwhole-wheatbuns.Yogurtflavoredwithfreshdillmakesaverydelicious—andlow-fat—topping.
SERVES4 PREPTIME:10MINUTES TOTALTIME:20MINUTES
1poundskinlesssalmonfillet,finelydiced(seebelow)1tablespoonpreparedhorseradish½teaspoongratedlemonzest,plus1tablespoonfreshlemonjuice1largeegg,lightlybeaten3scallions,trimmedandthinlysliced2tablespoonsplaindriedbreadcrumbsCoarsesaltandgroundpepper
½cupplainlow-fatyogurt1tablespooncoarselychoppedfreshdill4whole-wheathamburgerbuns,splitandtoastedRomainelettuce,forserving
1Heatbroiler,withrack4inchesfromheat.Inamediumbowl,
combinesalmon,horseradish,lemonzestandjuice,egg,scallions,breadcrumbs,1teaspoonsalt,and⅛teaspoonpepper;mixgentlywithafork.
2Formsalmonmixtureintofour3½-by-1-inchpatties;placeonarimmedbakingsheet.Broilwithoutturninguntilbrownedontopandopaquethroughout,6to7minutes.
3Meanwhile,combineyogurtanddillinasmallbowl;seasonwithsaltandpepper.Serveburgersonbunswithyogurt-dillsauceandlettuce.
perserving:332calories;11.2gfat(2.2gsaturatedfat);30.1gprotein;28.3gcarbohydrates;3.8gfiber
Tofinelydicesalmonwithoutcrushingit,startbythinlyslicingthefilletwithasharpknife.Cutthesliceslengthwiseintostrips,thencutcrosswise.
SALMONWITHSPICYCUCUMBER-PINEAPPLESALSA
GOODTOKNOWToimpartmoreflavorandmoistness,cookthesalmonfilletswiththeskinintact.Theskinwillcooktoadelightfulcrisp,butyoucanremoveitbeforeservingifdesired.
SERVES4 PREPTIME:15MINUTES TOTALTIME:25MINUTES
2tablespoonsfreshlimejuice1tablespoonhoney2tablespoonsvegetableoil,suchassafflower2Kirbycucumbers,finelydiced1cupfinelydicedfreshpineapple(fromabout¼pineapple)2scallions,trimmedandthinlysliced1jalapeñochile(ribsandseedsremovedforlessheat,ifdesired),minced¼cupfreshbasilleaves,finelychoppedCoarsesaltandgroundpepper
4skin-onsalmonfillets(6to8ounceseach)
1Inamediumbowl,whisktogetherlimejuice,honey,and1tablespoonoil;addcucumbers,pineapple,scallions,jalapeño,andbasil.Seasonwithsaltandpepper;tossgentlytocombine.
2Patdrysalmon;generouslyseasonwithsaltandpepper.Inalargeskillet,heatremaining1tablespoonoilovermedium-high;addsalmon,skinsidedown.Cookuntilskiniscrispandsalmonisopaqueaboutthree-quartersofthewaythrough,4to6minutes.Turnsalmon,andcontinuetocookjustuntilopaquethroughout,2to4minutes.Servesalmontoppedwithsalsa.
perserving:385calories;19.7gfat(2.7gsaturatedfat);40.1gprotein;11.3gcarbohydrates;1.1gfiber
SAUTÉEDCOLLARDSWITHALMONDSANDRAISINS
¼cupsliveredalmonds1tablespoonoliveoil1¼poundscollardgreens(about2bunches),stalksremoved,leavesslicedcrosswise
½cupraisins2teaspoonswhite-winevinegar
1Preheatovento350°F.Spreadalmondsonarimmedbakingsheetandtoastuntilgolden,tossinghalfwaythrough,about8minutes.
2Meanwhile,inalargeskillet,heatoilovermedium-high.Addcollardgreensandraisins;cook,tossingoccasionally,untilcollardsaretender,6to8minutes.Removefromheat,andstirinvinegar.Sprinklewithalmondsandserve.SERVES4
perserving:168calories;8.1gfat(0.8gsaturatedfat);4.4gprotein;22.7gcarbohydrates;4.5
gfiberSPINACHWITHCARAMELIZEDSHALLOTS
1tablespoonplus1teaspoonoliveoil4largeshallots,mincedCoarsesaltandgroundpepper
1tablespoonwater1teaspoonwhole-grainmustard1tablespoonred-winevinegar2bags(10ounceseach)babyspinach
1Inalargeskillet,heatoilovermedium.Addshallotsandseasonwithsaltandpepper.Cook,stirringoften,untillightlybrowned,about10minutes.Addthewaterandcook,stirringandscrapingupbrownedbitsfromskillet,untilshallotsaredarkbrown,3to5minutes.
2Removeskilletfromheat;stirinmustardand2teaspoonsvinegar.Placespinachinalargebowlandpourwarmshallotmixtureovertop.Addremaining1teaspoonvinegar,toss,andserve.SERVES4
perserving:139calories;4.6gfat(0.6gsaturatedfat);4.8gprotein;24.8gcarbohydrates;7.1
gfiberSHREDDEDBRUSSELSSPROUTSWITHBACON
3slicesbacon(3ounces)1poundbrusselssprouts,trimmedandshredded1cupwaterCoarsesaltandgroundpepperCidervinegar,fordrizzling(optional)
1Inalargenonstickskilletovermediumheat,cookbaconuntilcrisp,4to5minutes;transfertopapertowelstodrain.
2Discardallbut1tablespoonrenderedfatfromskillet.Addbrusselssproutsandthewater;seasonwithsaltandpepper.Reduceheattomedium-low.Coverandcook,stirringoccasionally,untilsproutsaretender,20to25minutes(addmorewaterifpanbecomesdry).
3Toserve,crumblebaconoversprouts;drizzlewithvinegar,ifdesired.SERVES4
perserving:76calories;2.7gfat(0.9gsaturatedfat);5.3gprotein;10.2gcarbohydrates;4.3g
fiberGINGER-SESAMEBOKCHOY
1tablespoonricevinegar(unseasoned)1tablespoonsoysauce¼teaspoontoastedsesameoil1cupwater5thinslicespeeledfreshginger4or5headsbabybokchoy(1poundtotal),halvedlengthwise
1Inasmallbowl,whisktogethervinegar,soysauce,andsesameoil.Inalargeskillet,bringthewaterandgingertoaboil.Addbokchoy;reducetoasimmer.Cover;cookuntilstemsarefork-tender,3to5minutes.Drainwell;discardginger.
2Transferbokchoytoaservingplatter,drizzlewithvinegar-soymixture,andserveimmediately.SERVES4
perserving:22calories;0.5gfat(0.1gsaturatedfat);2.1gprotein;3.5gcarbohydrates;1.1g
fiberBAKEDONIONRINGS
WHYIT’SLIGHTToproduceonionringsthatarewonderfullycrispandnotatallgreasy,baketheminsteadofdeep-frying.Preheatingtheoiledbakingsheetbeforeaddingtheonionsliceshelpsensureacrunchyoutercoat,asdocrushedcornflakesinthebatter.
SERVES4 PREPTIME:15MINUTES TOTALTIME:30MINUTES
1½cupscornflakes½cupplaindriedbreadcrumbs1largeegg½cuplow-fatbuttermilk¼cupall-purposeflour⅛teaspooncayenneCoarsesaltandgroundpepper
1medium-sizesweetonion,suchasVidalia,quarteredcrosswiseandseparatedintorings(discardsmallcenterrings)
2tablespoonsoliveoil
1Preheatovento450°F.Inafoodprocessor,pulsecornflakesandbreadcrumbsuntilfinecrumbsform,thentransfertoamediumbowl.Inanotherbowl,whisktogetheregg,buttermilk,flour,andcayenne;seasonwithsaltandpepper.
2Workinginbatches,diponionslicesineggmixture,lettingexcessdripoff,thendredgeincornflakemixture;placeonalargeplate.
3Pouroilontoarimmedbakingsheet.Heatinoven2minutes.Removesheetfromovenandtilttocoatevenlywithoil.Arrangecoatedonionsonsheetinasinglelayer.Bake,flippinghalfwaythrough,untilonionringsaregoldenbrown,about15minutes.Seasonwithsaltandserveimmediately.
perserving:241calories;9.2gfat(1.7gsaturatedfat);6.8gprotein;33.7gcarbohydrates;2.4gfiber
BAKEDFENNELWITHPARMESANANDTHYME
3fennelbulbs,trimmedandsplitlengthwise1tablespoonunsaltedbutter,roomtemperature,plusmorefordishCoarsesaltandgroundpepper
⅓cupgratedParmesancheese4sprigsthyme
1Preheatovento450°F.Bringamediumpotofwatertoaboil,andcookfenneluntiltender,about15minutes.Transferfennel,cutsidedown,topapertowelsandletdrain5minutes.
2Placefennel,cutsideup,inabuttered8-inchsquarebakingdishandbrushwith1tablespoonbutter.SeasonwithsaltandpepperandsprinkleevenlywithParmesanandthyme.Bakeuntilcheeseisgoldenbrown,about20minutes.Servewarm.SERVES6
perserving:89calories;5.3gfat(3.2gsaturatedfat);3.2gprotein;8.8gcarbohydrates;3.7g
fiberCHILE-LEMONCAULIFLOWER
1largeheadcauliflower(about2pounds),trimmedandcutintoflorets1tablespoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice¼teaspoonred-pepperflakesCoarsesaltandgroundpepper
1Placeasteamerbasketinamediumsaucepanwith2inchessimmeringwater.Addcauliflower;coverandsteamuntileasilypiercedwiththetipofaparingknife,about8minutes.
2Transfertoabowlandtosswithlemonzestandjuiceandred-pepperflakes.Seasonwithsaltandpepper.Servewarmoratroomtemperature.SERVES4
perserving:42calories;0gfat(0gsaturatedfat);3gprotein;11gcarbohydrates;5gfiber
SESAMEBROCCOLI
1headbroccoli(about1pound),trimmedandseparatedintoflorets2tablespoonsoliveoil1tablespoonsoysauce2teaspoonsfreshlemonjuice,pluslemonwedgesforserving1teaspoonsesameseeds
1Preheatovento450°F.Onarimmedbakingsheet,tossbroccoliwithoil,andspreadinasinglelayer.Roastuntiltenderandlightlybrowned,tossinghalfwaythrough,15to20minutes.
2Transfertoamediumbowlandtosswithsoysauce,lemonjuice,andsesameseeds.Servewarmwithlemonwedges.SERVES4
perserving:99calories;7.5gfat(1gsaturatedfat):3.9gprotein;6.7gcarbohydrates;3.4g
fiberLEMONYSMASHEDPOTATOES
3poundssmallrednewpotatoes¼cupextra-virginoliveoil2teaspoonsfinelygratedlemonzestCoarsesaltandgroundpepper
1Placeasteamerbasketinalargesaucepanwith2inchessimmeringwater.Addpotatoes;coverandcookuntileasilypiercedwiththetipofaparingknife,about25minutes.
2Lightlysmashpotatoes,tosswithoilandlemonzest,andseasonwithsaltandpepper.Servewarm.SERVES8
perserving:190calories;7.2gfat(1gsaturatedfat);2.7gprotein;29.4gcarbohydrates;2.7g
fiberCREAMEDSPINACH
WHYIT’SLIGHTOurrecipeforaheartysteakhousesidetweakstheformulaforgreateremphasisonthespinachandlessonthe“cream.”Infact,despiteitsname,there’snocreaminthisdish.Instead,amixtureofflourandjustonetablespoonofbutterthickensasilkybéchamelsauce.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
1tablespoonunsaltedbutter2tablespoonsfinelychoppedonion1tablespoonall-purposeflourCoarsesaltandgroundpepper
1¼cupsmilk¼cupwater2poundsbabyspinach
1Inamediumsaucepan,meltbutterovermediumheat.Addonionandcookuntilsoftened,3to4minutes.Addflourand¼teaspoonsalt;cook,stirringfrequently,untilmixtureispalegoldenandhasaslightlynuttyaroma,about2minutes.
2Whiskingconstantly,pourinmilk;whiskuntilsmooth.Cookmixture,stirringconstantlyandscrapingbottomofpan,untilboiling,about3minutes.Reduceheattolow.Simmergently,stirringoccasionally,untilsaucethickens,about5minutes.
3Meanwhile,inalargesaucepan,bringthewatertoasimmer;addsalt.
Addspinach;coverandcookuntilspinachwilts,about3minutes.Transferspinachtoacolandertodrain,pressingoutasmuchliquidaspossible.
4Inalargebowl,stirtogetherspinachandwarmsauceuntilspinachiscompletelycoated.Seasonwithsaltandpepper.Serveimmediately.
perserving:126calories;5.2gfat(3.1gsaturatedfat);5.4gprotein;17.5gcarbohydrates;5.4gfiber
MINIMOCHACHEESECAKES
SECRETINGREDIENTWhenpuréedinafoodprocessor,nonfatcottagecheese—highinproteinbutlowincalories—becomesasmooth,creamybasefordelectablecheesecakessuchasthischocolate-espressoflavoredversion.
MAKES9 PREPTIME:8MINUTES TOTALTIME:3HOURS(WITHCOOLINGANDCHILLING)
2cupsnonfatcottagecheese2largeeggs1½cupsconfectioners’sugar⅓cupunsweetenedcocoapowder1tablespoonplus1½teaspoonsall-purposeflour1½teaspoonsinstantespressopowder(notinstantcoffee)1½teaspoonspurevanillaextract9chocolatewafercookies,suchasFamousWhippedcream,forserving(optional)
1Preheatovento275°F.Line9cupsofastandardmuffintinwithpaperliners.Inafoodprocessor,combinecottagecheese,eggs,confectioners’sugar,cocoapowder,flour,espressopowder,andvanilla.Puréeuntilsmooth,about4minutes,scrapingdownsidesasneeded.
2Dividemixtureamongpreparedcups,fillingeachonejustbelowrim,andplace1cookieontopofeach.Bakeuntilfillingsaresetandcookies
soften,25to30minutes.Transfertoawirerackandletcoolcompletelyinpan,thenrefrigerate(inpan)atleast1½hours(orupto3days,covered).
3Toserve,invertcheesecakesontoplatesandpeeloffliners.Topeachwithadollopofwhippedcream,ifdesired.
percheesecake(withoutwhippedcream):196calories;2gfat(1gsaturatedfat);10gprotein;34gcarbohydrates;1gfiber
Cottagecheesevarietiesrangefromnonfatto4%milkfatandhavesmall,medium,orlargecurds.Weprefernonfatcottagecheesewithsmallcurdsforthisrecipe.Foraheart-healthydiet,chooseonewithfewerthan400milligramssodiumperserving.
ANGELFOODCAKE
GOODTOKNOWThere’sareasonit’scalledangelfoodcake—notonlyisitlightasairanddivinelydelicious,it’salsovirtuallyfat-free.Thecakegetsitsloftytexturefromadozenwhippedeggwhitesfoldedintothebatter;itmakesanexcellentpartnerforfreshberriesorberrysauce(seenote).Tomakeachocolateversion,seethevariationbelow.
SERVES8 PREPTIME:30MINUTES TOTALTIME:70MINUTES(PLUSCOOLING)
1cupcakeflour(notself-rising)¼teaspoonsalt12largeeggwhites,roomtemperature1teaspooncreamoftartar1¼cupssugar2teaspoonspurevanillaextractWhippedcream,forserving(optional)
1Preheatovento350°F.Sifttogetherflourandsaltintoasmallbowl.Withanelectricmixer,beateggwhitesonmedium-highspeeduntilfoamy.Addcreamoftartar;beatuntilsoftpeaksform.Withmixerrunning,graduallyaddsugar;continuebeatinguntilstiffpeaksform.Addvanilla;beattocombine.
2Gentlytransfereggwhitemixturetoalargewidebowl.Infourbatches,usingafine-meshsieve,siftflourmixtureovereggwhitemixture.Whileturningthebowl,useaflexiblespatulatofoldinthemixtureinaJmotion,cuttingdownthecenterandcomingupthesides.
3Gentlyspoonbatterintoanungreased10-inchtubepan;smoothtop.
Runasmallspatulaorknifethroughbattertoreleaseairbubbles.Bakeuntilcakeisgoldenandspringsbackwhenlightlypressed,35to40minutes.
4Invertpanontoitslegs(orontoawirerack);letcoolcompletelyinpan,about1hour.Runaknifearoundedgeofcaketoloosenfrompan,andunmoldontorack.(Cakecanbestoredinanairtightcontaineratroomtemperatureupto4days.)Serveslicestoppedwithwhippedcream,ifdesired.
perserving(withoutwhippedcream):213calories;0.2gfat(0gsaturatedfat);6.9gprotein;45.3gcarbohydrates;0.3gfiber
Replace¼cupcakeflourwith¼cupunsweetenedcocoapowder;reducevanillaextractto1teaspoon.
Tocreateafastflourishforangelfoodcake,makeacolorfulsauce:Combine10ouncesfrozenraspberriesand½cupsugarinasaucepan;bringtoasimmerandcook,stirringoccasionally,untilberrieshavebrokendownandmixturehasthickened,about10minutes.Servewarm,cold,oratroomtemperature.
Largebubblesinthebatterwillinhibitproperrisingduringbaking.Oncethebatterisinthetubepan,gentlyrunasmalloffsetspatulaoratableknifethroughittoreleaseanyairtrappedinside.
BROWNIECOOKIES
WHYIT’SLIGHTNexttimeyoucravearichtastingbrownie,reachforoneoftheselightercookiesinstead.They’vegotjustasmuchchocolateflavor,butfarlessbutter—andthuslessfat—perserving.
MAKES34 PREPTIME:15MINUTES TOTALTIME:1HOUR(PLUSCOOLING)
12ouncesbittersweetchocolate,finelychopped½cupall-purposeflour¼teaspoonbakingpowder¼teaspoonsalt6tablespoonsunsaltedbutter,roomtemperature½cupgranulatedsugar½cuppackedlight-brownsugar3largeeggs1teaspoonpurevanillaextract
1Preheatovento350°F.Placechocolateinaheatproofbowlsetover(notin)asaucepanofsimmeringwater.Stiruntilmelted,thenremovebowlfromheatandletcool.
2Inasmallbowl,whisktogetherflour,bakingpowder,andsalt.Inalargebowl,usinganelectricmixer,beatbutterandbothsugarsonmedium-highspeeduntilfluffy.Addeggsandvanillaandbeatuntilcombined.Withmixeronlowspeed,addchocolateandflourmixtureinalternatingbatches;mixjustuntilcombinedaftereach(donotovermix;theconsistencywillbemorelikebrowniebatterthanstiffercookiedoughs).
3Dropdoughbyheapingtablespoons,about2inchesapart,ontotwoparchment-linedbakingsheets.Bake,rotatingsheetshalfwaythrough,untilatoothpickinsertedincenterofacookiecomesoutclean,14to16minutes.Transfercookiestoawireracktocoolcompletely.(Cookiescanbestoredinanairtightcontaineratroomtemperatureupto4days.)percookie:105calories;6.8gfat(3.6gsaturatedfat);1.5gprotein;12.7gcarbohydrates;0.8gfiber
LIGHTENEDRICEPUDDING
WHYIT’SLIGHTMadewithskimratherthanwholemilk,thisvelvetyricepuddingisstillplentysatisfying,thankstoeggsinthecustardyfilling.Therecipetakeswelltoexperimentation:Tryaddingpistachios,substitutechoppeddriedapricotsorfigsfortheraisins,orusefreshlygratednutmeginplaceofthecardamomorcinnamon.
SERVES8 PREPTIME:35MINUTES TOTALTIME:1HOUR35MINUTES(WITHCHILLING)
1cuplong-grainwhiterice6cupsskimmilk1cupsugar3largeeggs1teaspoonpurevanillaextract¼teaspoongroundcardamomorcinnamon,plusmoreforgarnish½cupgoldenraisins,plusmoreforgarnish
1Inalargesaucepan,combinericeand5cupsmilk;bringtoaboil.Reduceheattomedium;simmer,stirringoccasionally,untilriceistender,15to17minutes.
2Inamediumbowl,whisktogethersugar,eggs,vanilla,cardamom,andremaining1cupmilk.Stirringconstantly,slowlypoureggmixtureintoricemixture;cookovermedium-low,stirring,untilpuddingcoatsthebackofthespoon,3to5minutes.
3Removefromheat;stirinraisins.Pourpuddingintoa6-quartcasseroledishoralargebowl;letcooltoroomtemperature.Coverandrefrigerateatleast1hour(orupto3days).Servepuddinggarnishedwithadditionalcardamomandraisins.
perserving:303calories;2.2gfat(0.7gsaturatedfat);10.6gprotein;61.1gcarbohydrates;0.7gfiber
LIGHTERPINEAPPLEUPSIDE-DOWNCAKE
GOODTOKNOWInthisfruit-topped,vanilla-scentedcake,vegetableoilstandsinforbutter,reducingtheamountofsaturatedfatineachportion.Swappingoutathirdoftheall-purposeflourwithwhole-wheatflourbooststhefibercontent.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES(PLUSCOOLING)
⅓cupvegetableoil,suchassafflower,plusmoreforpan1cuppackedlight-brownsugar1firmripepineapple,peeled,cutinto16thinwedges,andcored1cupall-purposeflour½cupwhole-wheatflour1½teaspoonsbakingpowder½teaspoonbakingsoda½teaspooncoarsesalt¾cuplow-fatbuttermilk2largeeggs1teaspoonpurevanillaextract
1Preheatovento350°F.Brusha9-inchsquarebakingpanwithoil;linewithparchment,leavinganoverhangontwosides.Brushparchmentwithoil.Sprinklebottomofpanwith¼cupbrownsugar.Trimpineapplewedgestonomorethan4to5incheslong;arrangeinpanin
groupsoffour,alternatingdirection(seehere).
2Inamediumbowl,whisktogetherbothflours,bakingpowder,bakingsoda,andsalt.Inalargebowl,whisktogetherbuttermilk,eggs,vanilla,oil,andremaining¾cupbrownsugar.Addflourmixture;mixjustuntilcombined.Pourbatteroverpineappleinpan.Tappanfirmlyoncountertoreleaseanyairbubbles,thensmoothtop.
3Bakeuntilatoothpickinsertedincenterofcakecomesoutclean,50to60minutes.Transfertoawirerackandletcool20minutesinpan,theninvertontoaservingplatter(peeloffanddiscardpaper).Servewarmoratroomtemperature.
perserving:343calories;11.1gfat(1.6gsaturatedfat);5.5gprotein;58.4gcarbohydrates;2.8gfiber
Sliceofftopandbottomsopineapplesitslevelonboard.Sliceoffskininwidestrips.Then,forthiscake,cutpineapplelengthwiseintothinwedges,andsliceoffcorefromthetipofeachwedge.
Thearrivalofspringisagreattimetoseekoutleafygreens,asparagus,andotherseasonalstandouts.Springvegetablesshinewhensimplysteamed,needinglittleadornment,asdoesclean-tastingfishsuchassalmon.Takefulladvantageofthedistinctiveflavorsoffreshherbslikemint,cilantro,andtarragontoenhanceeverythingfromAsian-inspireddishestosautéedchickenbreasts.Anddon’toverlookthesatisfyingnatureofsalads—incorporateabitofleanmeatandlotsofgarden-freshvegetables,andastarterissuddenlyelevatedtoacompletemeal.Fordessert,keepthingslightwithcrisp,lacycookiesoreasy-to-assemblesorbetfloats.
TARRAGONCHICKENSALAD
SMARTSUBSTITUTIONMayonnaise—andthefatandcaloriesthatitimpartstochickensalads—isreplacedbyavinaigretteinthisslimmed-downversion;usingonlypoachedbreastmeatalsohelps.
SERVES4 PREPTIME:10MINUTES TOTALTIME:30MINUTES
4boneless,skinlesschickenbreasthalves(6to8ounceseach)Coarsesaltandgroundpepper
¼cupwhite-winevinegar¼cupoliveoil3celerystalks,thinlysliced2tablespoonschoppedfreshtarragon1headgreen-leaflettuce,leavesseparated
1Placechickeninalarge,deepstraight-sidedskilletorheavypot.Addenoughwatertojustcoverchicken,andbringtoaboil.Seasonwithsalt,cover,andreducetoabaresimmer;cook5minutes.Removeskilletfromheatandletchickenstand,covered,untilcookedthrough,12to14minutes.Removechickenfromliquidandletcoolcompletely.
2Withtwoforks,shredchicken.Inalargebowl,whisktogethervinegarandoilandseasonwithsaltandpepper.Addchicken,celery,andtarragon;tosstocombine.Serveoverlettuceleaves.
perserving:355calories;16.2gfat(2.6gsaturatedfat);47.3gprotein;3gcarbohydrates;1.4g
fiber
SALMONSALADWITHPARSLEYANDCAPERS
GOODTOKNOWPoachedsalmonfilletsareultramoist.Butthere’sjustonehard-and-fastruletofollowwhenpreparingthem:Donotovercook.Poachthefisheversogentlyjustuntilthecenterremainsslightlytranslucent.
SERVES4 PREPTIME:5MINUTES TOTALTIME:15MINUTES
½smallredonion,thinlysliced2tablespoonsred-winevinegar3tablespoonschoppedcapers(rinsedanddrained)2tablespoonsoliveoil½teaspooncoarsesaltPoachedSalmonFillets(recipefollows),flaked
½cupfreshparsleyleaves
Inalargebowl,combineonion,vinegar,capers,oil,andsalt.Letstand10minutes.Addsalmonandparsley;tossgentlytocombineandserve.
perserving:279calories;16.4gfat(2.4gsaturatedfat);29.4gprotein;2gcarbohydrates;0.6gfiber
2mediumcarrots,cutinto1-inchpieces1celerystalk,cutinto1-inchpieces1smallonion,halved½lemon,thinlyslicedCoarsesalt
6cupswater4skinlesssalmonfillets(eachabout6ouncesand1inchthick)
1Inalarge,deepstraight-sidedskilletorheavypot,combinecarrots,celery,onion,lemon,1½teaspoonssalt,andthewater.Bringtoaboil;reducetoasimmer,cover,andcook8minutes.
2Seasonsalmonwithsaltandgentlylowerintosimmeringliquid(liquidshouldjustcoverfish).Reducetoabaresimmer.Coverandcookuntilsalmonisopaquethroughout,about5minutes(longerforthickerfillets).Withawideslottedspatula,removesalmonfromliquid.(Salmoncanberefrigerated,covered,upto3days;letcoolcompletelybeforestoring.)MAKES4
perserving:277calories;12.3gfat(1.9gsaturatedfat);38.5gprotein;0.5gcarbohydrates;0g
fiberLIGHTERCHEF’SSALAD
SMARTSUBSTITUTIONSThedressinginthishealthierchef’ssaladomitsthemayonnaiseandincludesacombinationoflow-fatbuttermilkandreduced-fatsourcreaminitsplace.Ameretablespoonofhoneyhelpstothickenit.Pluswe’veleftouttheeggs,ham,andcroutonsfromthesaladinfavorofturkey,avocado,andsprouts.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
⅓cuplow-fatbuttermilk⅓cupreduced-fatsourcream2tablespoonscidervinegar1tablespoonhoneyCoarsesaltandgroundpepper
1largeheadBostonlettuce1poundslicedroastedturkeybreast,tornintopieces1avocado,halvedlengthwise,pitted,peeled,andsliced1cupalfalfasproutsorpeashoots6radishes,halvedandthinlysliced4mediumcarrots,cutintomatchsticks4ouncesMontereyJackcheese,cutintothinstrips(about1cup)
1Inasmallbowl,combinebuttermilk,sourcream,vinegar,andhoney;
seasonwithsaltandpepper.
2Dividelettuceamongfoursaladbowlsorplates;topwithturkey,avocado,sprouts,radishes,carrots,andcheese.Drizzlewithdressing,andserve.
perserving:385calories;20.3gfat(9.1gsaturatedfat);30.1gprotein;23.8gcarbohydrates;
6.2gfiberWATERCRESSANDLEEKSOUP
FLAVORBOOSTERThismoderntakeonvelvetyvichyssoise(potato-leeksoup)containsnocreamorevenmilk.Watercressaddssurprisingflavor—andcolor—tothewarmsoup.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
2tablespoonsoliveoil2mediumleeks,pale-greenpartsonly,chopped,washedwellanddriedCoarsesaltandgroundpepper
1can(14.5ounces)low-sodiumchickenbroth1mediumrussetpotato,peeledandchopped4cupswater3buncheswatercress(about5ounceseach),thickendstrimmed,chopped1tablespoonfreshlemonjuice
1Inamediumsaucepan,heat1tablespoonoilovermedium.Addleeksandseasonwithsaltandpepper.Cookuntiltender,stirringoccasionally,4to6minutes.Addbroth,potato,andthewater.Bringtoaboil;reducetoasimmerandcook,partiallycovered,untilpotatoistender,10to12minutes.
2Addtwo-thirdsofthewatercressandcookuntilbrightgreenandtender,about3minutes.Workinginbatches,puréesoupuntilsmoothin
ablender,beingcarefulnottofilljarmorethanhalfwayeachtime.Returntopanandseasonsoupwithsalt(reheatovermediumifnecessary).
3Inasmallbowl,whisktogetherremaining1tablespoonoilandthelemonjuice;seasonwithsaltandpepper.Addremainingwatercressandtoss.Servesouptoppedwithwatercress.
perserving:161calories;7.2gfat(1.2gsaturatedfat);5.8gprotein;20.5gcarbohydrates;2.2gfiber
Watercressisadark,leafygreenwiththickstemsandapepperytastethatmellowsonceit’scooked.Lookforbuncheswithbright,glossygreenleavesthathaven’tbeguntowilt.Wrapinpapertowelsandrefrigerateinaplasticbagupto3days.Alwayswashwatercressjustbeforeusing—placeinacolander,andrinsewellwithcoldwater.Drythoroughlyandtrimoffthickstems.
SPICEDTOMATOSOUP
FLAVORBOOSTERRoastingmaximizesthesweetnessoffreshplumtomatoes(andpreservesthemforlateruse),perfectformakingadeliciouspuréedsoupthatrequiresverylittleaddedoilorbutter.Useanyleftoverroastedtomatoesasatoppingforpastaoronsandwiches.
SERVES4 PREPTIME:20MINUTES TOTALTIME:25MINUTES
1tablespoonextra-virginoliveoil1smallonion,chopped2garliccloves,smashedandpeeledCoarsesaltandgroundpepper
1teaspoongroundcumin½teaspoongroundcoriander4cupsWholeRoastedTomatoes(recipefollows)½teaspoonsugar1cupwater1tablespoonunsaltedbutterFreshcilantroleavesandred-pepperflakes,forgarnish
1Inamediumsaucepan,heatoilovermedium.Addonionandgarlicandseasonwithsaltandpepper.Cook,stirringoccasionally,untilonionissoft,about12minutes.Addcuminandcoriander;cook,stirring,until
fragrant,about30seconds.Addroastedtomatoes,sugar,andthewater;cookuntilwarmedthrough,about5minutes.
2Workinginbatches,puréesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Strainthroughafinesieveintopan(reheatovermediumifnecessary).Stirinbutterandseasonwithsaltandpepper.Servesoupgarnishedwithcilantroandred-pepperflakes.
perserving:162calories;10.1gfat(2.8gsaturatedfat);3.7gprotein;17.3gcarbohydrates;5.1gfiber
8poundsplumtomatoes6sprigsthyme2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper
Preheatovento450°F.Dividetomatoesandthymebetweentworimmedbakingsheets.Drizzlewithoil;seasonwithsaltandpepper.Tosstocombineandspreadinasinglelayer.Roastuntiltomatoesburst,rotatingpanshalfwaythrough,about45minutes.Letcool,thencoarselychop.(Tomatoescanberefrigeratedinairtightcontainersupto3daysorfrozenupto3months;thawatroomtemperature.)MAKES10CUPS
TORTILLASOUPWITHBLACKBEANS
GOODTOKNOWYouwon’tmissthechickeninthismeat-freeversionoftheSouthwesternfavorite;blackbeansprovideplentyofprotein.Store-boughttortillachipsmakeatime-savingalternativetocrispingthetortillasyourself;thechipssofteninthesoup,addingmoreheft.Savesomechipsforcrumblingovertheservings,andholdoffonthecheese,sourcream,andotherhigh-fattoppings.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
1tablespoonoliveoil4garliccloves,minced1teaspoonchilipowder2cans(14.5ounceseach)dicedtomatoesinjuice2cans(15.5ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)low-sodiumchickenorvegetablebroth1package(10ounces)frozencornkernels(donotthaw)1cupwaterCoarsesaltandgroundpepper
1cupcrumbledtortillachips,plusmoreforserving(optional)1tablespoonfreshlimejuice,pluslimewedgesforserving
1Inalargesaucepan,heatoilovermedium.Addgarlicandchilipowder
andcook,stirring,untilfragrant,about1minute.Addtomatoes(withtheirjuice),beans,broth,corn,andthewater;seasonwithsaltandpepper.
2Bringsouptoaboil;reducetoasimmer.Addtortillachips;cookuntilsoftened,about2minutes.Removefromheat;stirinlimejuice,andseasonwithsaltandpepper.Servesoupwithlimewedgesand,ifdesired,additionalchips.
perserving:277calories;6.3gfat(0.8gsaturatedfat);12.8gprotein;46.3gcarbohydrates;8.3
gfiber
ASIANNOODLESOUPWITHCHICKENANDSNOWPEAS
GOODTOKNOWToreleasethecitrusyflavoroflemongrass,poundthestalkswithameatmalletorthebottomofaheavypot.Ifyoucan’tfindfreshlemongrass,lookfordriedinthespiceaisleofyourgrocerystore,oratAsianfoodmarkets.
SERVES4 PREPTIME:10MINUTES TOTALTIME:35MINUTES
Coarsesaltandgroundpepper8ouncesflat,widericenoodles2cans(14.5ounceseach)low-sodiumchickenbroth1piecefreshlemongrass(3inches),smashed,or3sticksdriedlemongrass1piece(1inch)freshginger,peeledandcutintomatchsticks3cupswater2boneless,skinlesschickenbreasthalves(6to8ounceseach),thinlyslicedcrosswise
8ouncessnowpeas,trimmedandhalved2tablespoonsfreshlimejuice,pluslimewedgesforserving¼cupfreshmintleavesAsianchilisauce,suchasSriracha,forserving(optional)
1Inalargepotofboilingsaltedwater,cooknoodlesuntiltenderaccordingtopackageinstructions.Drainnoodles.
2Inasaucepan,combinebroth,lemongrass,ginger,andthewater.Bringtoaboil;reducetoasimmer,cover,andcookuntilfragrant,10minutes.
3Strainbrothmixturethroughafinesieve,discardingsolids,andreturntosaucepan.Addchickenandsnowpeasandsimmeruntilchickeniscookedthroughandsnowpeasarecrisp-tender,2to4minutes.
4Removesoupfromheatandstirinlimejuice.Seasonwithsaltandpepper.Dividenoodlesamongbowls,andpoursoupovernoodles.Servewithmint,limewedges,and,ifdesired,chilisauce.
perserving:355calories;1.8gfat(0.7gsaturatedfat);27.5gprotein;55.3gcarbohydrates;2g
fiberCURRIEDSPINACHANDTOFU
SMARTSUBSTITUTIONSThisrecipeisinspiredbysaagpaneer,anIndiandishtraditionallymadewithsoft,freshcheese;here,thecheeseisreplacedwithtofu,whichislowerinfat.Reduced-fatsourcream,insteadofcoconutmilk,thickensthecurrysauce.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
2tablespoonsvegetableoil,suchassafflower1mediumonion,minced4garliccloves,mincedCoarsesaltandgroundpepper
1tablespooncurrypowder,preferablyMadras½teaspoongroundginger2packages(10ounceseach)frozenchoppedspinach,cutintopieces(donotthaw)
1½cupswater¾cupreduced-fatsourcream2packages(12.5ounceseach)extra-firmsilkentofu,drainedandcutinto½-inchcubesCookedrice,preferablybasmati,forserving(optional)
1Heatoilinalargeskilletovermedium-high.Addonionandgarlic,and
seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionbeginstobrown,5to7minutes.Addcurrypowderandginger;cook,stirring,untilfragrant,about1minute.
2Addspinachandthewater;bringtoaboil,breakingupspinachwithaspoon.Reduceheattomedium;simmer,stirringoccasionally,untilalmostallliquidhasevaporated,10to12minutes.
3Stirinsourcreamandtofu;cookjusttoheatthrough,3to5minutes(donotboil).Servewithrice,ifdesired.
perserving(withoutrice):294calories;17.3gfat;21.5gprotein;17.6gcarbohydrates;5.6gfiber
Tofuissoldintwotypesofpackagingingrocerystores:refrigeratedandshelfstable.Shelf-stabletofucanbestoredatroomtemperatureuntilopened,uptoabout1year(checkthelabelfortheuse-bydate);lookforitintheAsian-foodsection.
VEGETABLEPADTHAI
GOODTOKNOWAlthoughthisversionofaclassicThainoodledishisvegetarian,we’veaddedalittleoptionalproteinintheformofscrambledegg.Youcouldaddthinlyslicedpoachedchickenbreastinstead;addchickentotheskilletinstep3,tossingtocoatwithsauce.
SERVES4 PREPTIME:10MINUTES TOTALTIME:25MINUTES
8ouncesflat,widericenoodles2tablespoonsdark-brownsugar2tablespoonsfreshlimejuice,pluslimewedgesforserving3tablespoonssoysauce2teaspoonsvegetableoil,suchassafflower3scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1garlicclove,minced2largeeggs,lightlybeaten(optional)½cupfreshcilantroleaves,forgarnish¼cupchoppedroasted,saltedpeanuts,forgarnish
1Soaknoodlesaccordingtopackageinstructions,thendrain.Inasmallbowl,whisktogetherbrownsugar,limejuice,andsoysauce.
2Inalargenonstickskillet,heatoilovermedium-high.Addscallionwhitesandgarlic;cook,stirringconstantly,untilfragrant,30seconds.
Addeggs,ifusing,andcook,scrapingskilletwithaheatproofflexiblespatula,untileggsarealmostset,about30seconds.Transfereggmixturetoaplate.(Ifnotusingeggs,leavescallion-whitemixtureinskillet.)3Addnoodlesandsoysaucemixturetoskillet;cook,tossingconstantly,untilnoodlesaresoftandcoatedwithsauce,about1minute.Addeggmixtureandtosstocoat,breakingeggsupgently.Dividenoodlesamongfourshallowbowls;garnishwithcilantroandpeanuts,andservewithlimewedges.
perserving:315calories;7gfat(0.9gsaturatedfat);3.6gprotein;60.5gcarbohydrates;1.4g
fiber
POLENTAWEDGESWITHASPARAGUSANDMUSHROOMS
WHYIT’SLIGHTWedgesofpolentaarelightlybrushedwitholiveoilandbroiledinsteadoffried.Theasparagusspearsarebroiledalongsidethepolenta,andasmallamountofcreamisallittakestomakethemushroomstasteluxurious.
SERVES4 PREPTIME:40MINUTES TOTALTIME:1HOUR40MINUTES
2cupsmilk3¼cupslow-sodiumstore-boughtchickenbroth¾cuppolentaCoarsesaltandgroundpepper
1tablespoonplus2teaspoonsvegetableoil,suchassafflower,plusmoreforbakingdish
1poundcreminimushrooms,trimmedandsliced¼inchthick2tablespoonsheavycream1poundasparagus,toughendstrimmed(stalkspeelediftough)
1Ina4-quartpot,bringmilkand2½cupsbrothtoaboilovermedium-highheat.Graduallywhiskinpolenta.Continuetowhiskuntilpolentathickens.Reduceheattolow,seasonwithsaltandpepper,andsimmergently,stirringoccasionallytopreventsticking,untilpolentaiscreamy
andjustpullsawayfromsidesofpan,about25minutes.
2Pourpolentaintoalightlyoiled8-inchsquarebakingdish;letcoolcompletely.Coverwithplasticwrapandrefrigerateuntilchilledandset,about1hour(orupto2days).
3Heatbroiler,withrack5inchesfromheat.Inalargeskillet,heat1tablespoonoilovermedium-high.Addmushroomsandcook,stirringoccasionally,untilgoldenbrown,about5minutes.Seasonwithsaltandpepper.Addremaining¾cupbrothandcookuntilreducedbyhalf,about4minutes.Stirincreamandcook2minutes.Removefromheat;covertokeepwarm.
4Meanwhile,heatarimmedbakingsheetinoven,5minutes.Cutpolentainto8wedgesandpatwedgesdry.Lightlybrushbothsideswith1½teaspoonsoil.Tossasparaguswithremaining½teaspoonoil.Spreadasparagusononehalfofhotsheetandseasonwithsaltandpepper;arrangepolentawedgesevenlyonotherhalf.
5Broiluntilasparagusiscrisp-tenderandpolentaisgolden,about6minutes,rotatingsheetandtossingasparagushalfwaythrough.Servepolentaandasparaguswithmushrooms.
perserving:261calories;9.2gfat(2.4gsaturatedfat);12.8gprotein;32gcarbohydrates;3.2g
fiberLEMONYPASTAWITHWILTEDARUGULA
WHYIT’SLIGHTAspringtimepastadishforgoesheavysauceinfavorofatoss-togethertoppingofarugula,lemonzestandjuice,andextra-virginoliveoil.AgenerousamountofPecorinoRomanocheeseensuresthedishsatisfiesbothappetiteandpalate.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
Coarsesaltandgroundpepper¾poundshorttubularpasta3ounceswildorbabyarugula(3cups)2teaspoonsgratedlemonzest,plus1tablespoonlemonjuice2tablespoonsextra-virginoliveoil¾cupgratedPecorinoRomanocheese,plusmoreforserving(optional)
1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.
2Meanwhile,inalargebowl,combinearugulawithlemonzestandjuice;seasonwithsaltandpepper.
3Drainpastaandimmediatelyaddtoarugulaalongwithoilandcheese.Tossandseasonwithsaltandpepper.Servetoppedwithmorecheeseifdesired.
perserving:443calories;12.6gfat(3.9gsaturatedfat);17.9gprotein;64.9gcarbohydrates;
3.1gfiberINDIVIDUALPINTOANDBLACKBEANTAMALEPIES
SECRETINGREDIENTEachoftheselittlepieshasa“crust”madefrompolenta,awhole-grain,low-fatalternativetobutterydoughs.Thisrecipecallsforpreparedpolentainavacuum-wrappedtube,soldatmostsupermarkets;ifyoucan’tfindit,followtherecipeonthispagetomakeyourown,andcutintosmallrounds(insteadofwedges)withacookiecutterthesamesizeasthebakingdishes.
MAKES8 PREPTIME:35MINUTES TOTALTIME:1HOUR
2tablespoonsvegetableoil,suchassafflower2bunchesscallions,trimmed,whiteandgreenpartsseparatedandthinlysliced
4garliccloves,mincedCoarsesaltandgroundpepper
2cans(15.5ounceseach)pintobeans,rinsedanddrained2cans(15.5ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)dicedtomatoesinjuice½cupwater1tube(16ounces)preparedplainpolenta,slicedinto8equalroundsandpatteddry
1packedcupfreshcilantroleaves,coarselychopped,plusmoreforgarnish
(optional)½teaspoonhotsauce,suchasTabasco1½cupsshreddedpepperJackcheese(6ounces)Salsa,forserving(optional)
1Preheatovento400°F.Inalargesaucepan,heat1tablespoonoilovermedium;addwhitepartsofscallionsandgarlicandseasonwithsaltandpepper.Cookuntilsoftened,stirringconstantly,2to3minutes.Addbothbeans,tomatoes(withtheirjuice),andthewaterandbringtoaboil,mashingaboutone-quarterofthebeanswiththebackofaspoonagainstsideofpan.Reducetoasimmer;cookuntilmixturehasthickened,10to15minutes.
2Meanwhile,brusheight10-to12-ounceramekinsorcustardcupswithremainingtablespoonoil(ifusingpieplates,seebelow).Placeapolentaroundineachramekin.
3Removebeanmixturefromheat.Stiringreenpartsofscallions,cilantro,andhotsauce;seasonwithsaltandpepper.Spoonbeanmixtureintoramekins,dividingevenly,thentopwithcheese.Bakeuntilcheeseismeltedandfillingisbubbling,15to20minutes.Letstand10minutesbeforeserving.Ifdesired,garnishwithadditionalcilantro,andservewithsalsa.
perserving:332calories;11gfat(4.3gsaturatedfat);17.3gprotein;42.8gcarbohydrates;11.6gfiber
Brusheachoftwodeep-dishpieplateswith1½teaspoonsoil.Slicepolentacrosswiseinto16equalrounds;place8roundsineachpieplate.Dividingevenly,topwithbeanmixture,thencheese.Bakeandletstandasdirected.
CHICKENCUTLETSWITHHERBBUTTER
GOODTOKNOWIttakesonlyatablespoon(ortwo)ofoliveoiltosautéchickencutletstoagoldenfinish.Dredgingthechickeninflourfirstencouragesbrowning,butthetemperatureofthepanistherealkey:Startwithahotskillet,andletthechickenformacrustbeforeturning.Afteryouremovethechickenfromthepan,incorporatethebrownedbitsintoaquicksaucewithwine,herbs,andsomebutter.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
¼cupall-purposeflour8thinchickencutlets(1½poundstotal)Coarsesaltandgroundpepper
2tablespoonsoliveoil¾cupdrywhitewine2tablespoonscoldunsaltedbutter,cutintosmallpieces3tablespoonsfinelychoppedfreshflat-leafparsleyormint(oracombination)
1Placeflourinashallowdish.Patdrychicken,thenseasonwithsaltandpepperanddredgeinflourtocoat.Inalargeskillet,heat1tablespoonoilovermedium-high.Workinginbatches,cookchickenuntilbrowned,1to3minutesperside,addingmoreoiltoskilletasneeded.Transfereachbatchofchickentoaplateandtentlooselywith
foiltokeepwarm.
2Addwineandaccumulatedjuicesfromchickentoskilletandbringtoaboil.Cookuntilliquidhasreducedbyhalf,about4minutes.Returnchickentoskilletandturntocoat.Removeskilletfromheatandswirlinbutterandherbs.Seasonwithsaltandpepper.Serveimmediately.
perserving:362calories;14.6gfat(5.1gsaturatedfat);40.3gprotein;7gcarbohydrates;0.3g
fiberCHICKENTOSTADASALAD
GOODTOKNOWRotisseriechickenisagoodshortcut(useonlythebreastmeat)ifyoudon’thavetimetopoachyourown.Corntortillas—crispedintheoveninsteadoffried—provideacrunchybaseforafillingsaladpackedwithMexicanflavors.We’vestartedwithtomato,avocado,redonion,andcilantro,butyoucanaddotherfavoriteingredientssuchasslicedradishesorcorn—andperhapsalittlereduced-fatsourcreaminplaceofMexicancrema.
SERVES4 PREPTIME:20MINUTES TOTALTIME:25MINUTES
2boneless,skinlesschickenbreasthalves(6to8ounceseach)Coarsesaltandgroundpepper
4corntortillas(6-inch)1tablespoonextra-virginoliveoil¾cupgratedMontereyJackcheese(3ounces)½smallredonion,finelydiced½teaspoonchilipowder1garlicclove,minced¼cupwater1tablespoonplus1teaspoonfreshlimejuice½headromainelettuce(6ounces),shredded1tomato,seededandchopped
1avocado,halvedlengthwise,pitted,peeled,anddicedFreshcilantro,forserving
1Preheatovento400°F.Placechickeninamediumpot.Addwatertocover,andbringtoaboil.Seasonwithsalt,cover,andreducetoabaresimmer;cook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutes.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.
2Meanwhile,lightlybrushbothsidesoftortillaswithatotalof2teaspoonsoilandplaceinasinglelayeronarimmedbakingsheet.Bakeuntilgoldenandcrisp,rotatingsheethalfwaythrough,about10minutes.Dividecheeseevenlyamongtortillasandbakeuntilcheeseisbubbling,about3minutes.Removefromoven.
3Inalargeskillet,heatremainingteaspoonoilovermedium-high.Addhalftheonionandcookuntilsoftened,about3minutes.Addchilipowderandgarlicandcook,stirring,untilfragrant,about30seconds.Addchickenandthewaterandseasonwithsaltandpepper.Cook,stirringfrequently,untilchickeniswarmedthroughandwaterisalmostevaporated,about2minutes.Stirin1teaspoonlimejuiceandremovefromheat.
4Inalargebowl,combinelettuceandremainingtablespoonlimejuice;seasonwithsaltandpepper.Tosswelltocoatanddivideamongtortillas;topeachwithchickenmixture,tomato,avocado,remainingonion,andcilantro.
perserving:326calories;17.5gfat(4.8gsaturatedfat);24.3gprotein;19.6gcarbohydrates;6
gfiberSHREDDEDCHICKENWITHKALEANDLENTILS
GOODTOKNOWLikechickpeasandotherlegumes,lentilsarehighinfiberandproteinandhaveverylittlefat.Addingthemtomaindishesallowsyoutocutbackontheamountofanimal-basedproteinssuchaspoultryandbeef.
SERVES4 PREPTIME:15MINUTES TOTALTIME:35MINUTES
1boneless,skinlesschickenbreasthalf(6to8ounces)Coarsesaltandgroundpepper
2tablespoonsextra-virginoliveoil1smallonion,finelychopped1teaspoonfreshthymeleaves2buncheskale,toughstemsremoved,leavestornintobite-sizepieces1can(15.5ounces)lentils,rinsedanddrainedLemonwedges,forserving
1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.
2Meanwhile,inalargeskillet,heat1tablespoonoilovermedium.Addonionandthyme;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionissoftened,about5minutes.Addkaleandcook,stirringoccasionally,untilwiltedandtender,4to6minutes.Transfertoamediumbowl.
3Addremainingtablespoonoilandthelentilstoskillet;seasonwithsaltandpepper.Cook,stirring,untilwarmedthrough,about20seconds.Transfertobowlwithkaleandaddchicken;tosstocombine.Divideevenlyamongfourbowls,squeezelemonwedgeovereach,andserve.
perserving:265calories;9gfat(2gsaturatedfat);25gprotein;20gcarbohydrates;9gfiber
CAYENNE-RUBBEDCHICKENWITHAVOCADOSALSA
FLAVORBOOSTERAspicydryrubisagreat,no-caloriewaytoflavorskinlesschickenbreasts.Combinedwithredonionandlimejuice,heart-healthyavocadocreatesasoothingsalsaforanicebalanceofhotandcool.
SERVES4 PREPTIME:10MINUTES TOTALTIME:30MINUTES
4boneless,skinlesschickenbreasthalves(6to8ounceseach)1mediumredonion,finelydiced2tablespoonsfreshlimejuiceCoarsesaltandgroundpepper
¼teaspooncayennepepper2tablespoonsoliveoil1avocado,halvedlengthwise,pitted,peeled,andcutintomediumdice
1Patdrychicken.Inamediumbowl,combineonionandlimejuice.Inasmallbowl,combine1teaspoonsalt,¼teaspoonpepper,andthecayenne;rubmixturealloverchicken.
2Inalargeskillet,heatoilovermedium.Addchicken,andcookuntilbrownedontheoutsideandcookedthrough,8to10minutesperside.
3Justbeforeserving,foldavocadointoonionmixture;seasonwithsaltandpepper.Servechickentoppedwithsalsa.
perserving:344calories;13.7gfat(2.2gsaturatedfat);47gprotein;7gcarbohydrates;3.5gfiber
SPRING-VEGETABLECOUSCOUSWITHCHICKEN
FLAVORBOOSTERSThisone-dishmealisagreatexampleofhowthebrightnotesoflemon(zestandjuice)andparsleycanhelpreducetheneedforunwantedfat.Therecipeisveryadaptable;ifyouhaveothervegetablessuchasfreshspinachorsnappeasonhand,addthemtothecouscousattheend.Youcanalsosubstitutethelegandthighmeatfromarotisseriechicken.
SERVES4 PREPTIME:15MINUTES TOTALTIME:35MINUTES
3bone-in,skin-onchickenthighs(6to8ounceseach)Coarsesaltandgroundpepper
3tablespoonsunsaltedbutter4scallions,trimmed,whiteandgreenpartsseparatedandthinlyslicedcrosswise
2strips(1to2incheseach)lemonzest,plus1tablespoonfreshlemonjuice
1¼cupswater1poundasparagus,toughendstrimmed,cutinto½-inchpieces½cupfrozenpeas(donotthaw)1cupcouscous2tablespoonsfinelychoppedfreshflat-leafparsley
1Preheatovento450°F.Heatalargeovenproofskilletovermedium-high.Seasonchickenwithsaltandpepper.Cookchicken,skinsidedown,untilskinisbrowned,5to7minutes.Flipchickenandcookuntilbrowned,about3minutes.Transferskillettoovenandroastuntilchickeniscookedthrough,about20minutes.Removefromovenandletcool,thenshredintobite-sizepieces.
2Inamediumsaucepan,meltbutterovermedium-highheat.Addscallionwhitesandcook,stirringconstantly,untilsoftened,about3minutes.Addlemonzestandthewater,andseasonwithsaltandpepper.Coverandbringtoaboil,thenaddasparagusandpeas.Returntoaboil,stirincouscous,thenaddchickenandremovefromheat.Coverandletstand7minutes.
3Addlemonjuiceandparsleyandseasonwithsaltandpepper.Fluffcouscouswithaforkandserve.
perserving:377calories;13gfat(6.6gsaturatedfat);22.2gprotein;42gcarbohydrates;5.8g
fiberTURKEYWITHMOLESAUCE
GOODTOKNOWThefull-flavoredtraditionalMexicansaucecalledmoleismadefromdriedchile,garlic,tomatoes,chocolate,andspices.Servetheleftoversaucewithporkoruseittomakeenchiladas.Here,asaladofromaineandradishplusricefleckedwithscallioncompletesthemeal.
SERVES6 PREPTIME:10MINUTES TOTALTIME:1HOUR
¾cupMoleSauce(recipefollows)½cupwater1tablespoonoliveoil1boneless,skinlessturkeybreasthalf(about2pounds)Coarsesaltandgroundpepper
½teaspoonsesameseeds,forgarnish(optional)
1Preheatovento325°F.Whisktogethermolesauceandthewateruntilsmooth.Inalargeheavyovenproofsaucepan,heatoilovermedium-high.Patdryturkeyandseasonwithsaltandpepper.Cook,roundedsidedown,untilbrowned,about5minutes.Turnbreast;pourmolemixtureoverturkey.
2Coverpantightly;bakeuntilaninstant-readthermometerinsertedinthethickestpartofturkeyregisters145°F,about40minutes.Transfertoacuttingboard;letrest10minutesbeforethinlyslicingagainstthe
grain.
3Stirsauceinpantocombineandservewithturkey.Garnishwithsesameseeds,ifdesired.
perserving(withoutriceandsalad):246calories;8.4gfat(1.3gsaturatedfat);34.2gprotein;7.8gcarbohydrates;1.3gfiber
2tablespoonsoliveoil1driedanchochile⅓cupblanchedalmonds2garliccloves2corntortillas(6-inch),cutinto½-inch-widestrips1smallonion,halvedandthinlysliced2plumtomatoes¼cupraisins1teaspoonred-pepperflakes1ouncesemisweetchocolate,chopped¼teaspoongroundcinnamon¼cupwaterCoarsesaltandgroundpepper
1Inalargeheavysaucepan,heatoilovermedium-high.Addancho;cookuntilsoft(donotbrown),30to60seconds.Removewithaslottedspoon;discardstem.
2Addalmonds,garlic,andtortillastopan;cook,stirring,untiltoasted,2to3minutes;transfertofoodprocessorwithslottedspoon.
3Addonionandtomatoestopan;cookuntiltomatoesbegintoblacken,8to10minutes(reduceheatifnecessary).Addraisinsandpepperflakes;transfermixturetofoodprocessor.
4Addchocolate,cinnamon,andanchotofoodprocessor;puréetoacoarsepaste,about3minutes.Addthewater;puréeuntilsmooth,about7minutes.Seasonwithsaltandpepper.(Saucecanberefrigeratedupto1weekorfrozenupto3monthsinanairtightcontainer.Thawoverlowheatorinthemicrowave.)MAKES1½CUPS
FLANKSTEAK,SNAP-PEA,ANDASPARAGUSSTIR-FRY
WHYIT’SLIGHTInthisrecipe,thesteakandvegetablesarecookedonthestove,withjustonetablespoonofoilforthewholedish.Becauseflanksteakisoneoftheleanestcutsofbeef,becarefulnottoovercookit,andslicethemeatthinlyagainstthegrainforthemosttenderresults.
SERVES4 PREPTIME:35MINUTES TOTALTIME:35MINUTES
1cuplong-grainwhiterice1tablespoonvegetableoil,suchassafflower1poundflanksteakCoarsesaltandgroundpepper
8ouncessugarsnappeas,trimmed(seebelow)1bunchasparagus(1pound),toughendsremoved,cutinto2-inchlengths4garliccloves,thinlysliced½teaspoonred-pepperflakes¼cupwater2tablespoonssoysauce2tablespoonsricevinegar(unseasoned)
1Cookriceaccordingtopackageinstructions.Meanwhile,inalarge
skillet,heatoilovermedium-high.Patdrysteakandseasonwithsaltandpepper.Addtoskilletandcook4to6minutespersideformedium-rare.Transfertoaplate,andtentlooselywithfoil.
2Combinesnappeas,asparagus,garlic,red-pepperflakes,andthewaterinsameskillet.Cook,tossing,untilvegetablesarecrisp-tender,3to5minutes.Addsoysauceandvinegar;tosstocombine.
3Slicesteakthinlyacrossthegrain.Toserve,dividesteak,vegetables,andriceamongfourplates,anddrizzlewithpanjuices.
perserving:441calories;13.3gfat(4.4gsaturatedfat);30.9gprotein;46.8gcarbohydrates;3.2gfiber
Totrimsnappeas,cutoffstemendwithaknife.Or,ifthestringisespeciallytough,snapoffstemendwithfingers,andpullstringdownthepod.
BEEFROLLSWITHSPRINGSALAD
WHYIT’SLIGHTJustthree-quartersofapoundofbeefservesfourasamaincoursewhenrolledaroundafillingofpeppersandcheeseandaccompaniedbyaleafysalad.Thisdishisjustasdelicious(andevenleaner)withchickenorturkeycutletsinsteadofbeef.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
1tablespoonplus2teaspoonsoliveoil2mediumonions,halvedandsliced¼inchthick3redororangebellpeppers,ribsandseedsremoved,sliced¼inchthickCoarsesaltandgroundpepper
¾cupwater¾poundthinlyslicedtoproundbeef,cutinto4equalpieces2ouncespepperJackcheese,thinlysliced2teaspoonsoliveoil1package(7ounces)springlettucemix1½teaspoonssherryvinegar
1Inalargeskillet,heat1tablespoonoilovermedium-high.Addonionsandpeppers;cook,stirringoccasionally,untilbeginningtobrown,about7minutes.Seasonwithsaltandpepperandaddthewater;coverandsimmer3minutes.Uncoverandcook,stirringoccasionally,untilvegetablesaresoftandliquidhasevaporated,about2minutes.
2Patmeatdrywithpapertowelsandseasonwithsaltandpepper.Placecheeseandonion-peppermixtureincenterofbeefpieces.Beginningwithnarrowendofmeat,rollfillinguptightly.Carefullyflipmeatseamsideupandsecurewithtoothpicks.
3Heatamediumskilletovermedium-high;brushwith1teaspoonoil.Placemeatrolls,seamsidedown,inskillet;cook,turningoccasionally,untilbeefbrownsandcheesemelts,about8minutes(reduceheatifbeefisbrowningtooquickly).Transferbeefrollstoaplate.
4Tosslettucewithvinegarandremainingteaspoonoil;seasonwithsaltandpepper.Removetoothpicksfrombeefrolls;servewithsalad.
perserving:227calories;11.2gfat(4.1gsaturatedfat);24.5gprotein;7.7gcarbohydrates;2.8
gfiberLEGOFLAMBWITHMINTSAUCE
GOODTOKNOWLambneedsfewadditionalingredientstomakeitflavorful.Inthisrecipe,themeatisrubbedwithsalt,pepper,andoliveoil,thenstuddedwithgarlicsliversbeforebeingroasted.Asaucemadefromfreshmintisavibrantalternativetothetraditionalmintjellyasanaccompaniment.Servethelambwithroastednewpototoesandasprigofwatercress.
SERVES10 PREPTIME:30MINUTES TOTALTIME:2HOURS15MINUTES
1wholebone-inlegoflamb(7to8pounds),trimmedofexcessfatandmembraneCoarsesaltandgroundpepper
1tablespoonoliveoil4largegarliccloves,cutinto20sliverstotalMintSauce(recipefollows)
1Preheatovento450°F,withrackinlowerthird.Rublambwithagenerousamountofsaltandpepper,thenrubwithoil.Withthetipofasharpparingknife,cuttwenty½-inch-deepslitsalloverlamb;insertagarlicsliverintoeachopening.
2Placelambonaroastingracksetonarimmedbakingsheetorroastingpan;transfertooven.Immediatelyreduceovento325°F.Roastlambuntilaninstant-readthermometerinsertedinthethickestpart(avoiding
bone)registers125°Fto135°Fforrare,or135°Fto140°Fformedium,1¼to1¾hours.Removefromoven;tentwithfoilandletrest10to15minutesbeforecarving.Servewithmintsauce.
perserving:412calories;14.1gfat;46.7gprotein;22gcarbohydrates;0.7gfiber
½cupwhite-winevinegar1cupsugar½cupwater1cuppackedfreshmintleaves,coarselychopped
Inasmallsaucepan,bringvinegar,sugar,andthewatertoaboil.Reduceheat;simmeruntilliquidissyrupyandreducedto1cup,10to15minutes.Removefromheat,stirinmint,andletcoolcompletely.(Saucecanberefrigeratedupto1weekinanairtightcontainer.)MAKESABOUT1½CUPS
ASIANSTEAKSALADWITHCUCUMBERANDNAPACABBAGE
FLAVORBOOSTERToastedsesameoil,usedinmanyAsiandishes,hasarobustandnuttytaste.Combinedwithricevinegar,limejuice,garlic,andred-pepperflakes,itmultitasksinthisrecipeasbothmarinadeandsaladdressing.
SERVES4 PREPTIME:25MINUTES TOTALTIME:40MINUTES
¼cupfreshlimejuice(fromabout2limes)¼cupricevinegar(unseasoned)2tablespoonsvegetableoil,suchassafflower1tablespoontoastedsesameoil½teaspoonred-pepperflakes1garlicclove,smashedandpeeled1poundflanksteak¼cupsoysauce½headnapacabbage(1pound),thinlyslicedcrosswise1Englishcucumber,halvedlengthwiseandthinlyslicedonthediagonal¼cupcoarselychoppedunsaltedroastedpeanuts
1Heatbroiler,withrack4inchesfromheat.Inasmallbowl,whisk
togetherlimejuice,vinegar,bothoils,red-pepperflakes,andgarlic.
2Piercesteakalloverwithafork;placeinashallowdishorresealableplasticbag.Poursoysauceandhalfoflime-juicemixtureoversteak(reserveremaininghalffordressing),andmarinateatroomtemperature,10minutes(orupto1day,covered,intherefrigerator).
3Liftsteakfrommarinade(discardmarinade),andplaceonafoil-linedrimmedbakingsheet.Broil,withoutturning,8to10minutesformedium-rare.Removefrombroiler;tentwithfoilandletrest5to10minutesbeforeslicingthinlyonthediagonal,againstthegrain.
4Inalargebowl,tosscabbageandcucumberwithreserveddressing.Toserve,dividesaladamongfourplates;topwithsteakandpeanuts.
perserving:317calories;17.7gfat(4.5gsaturatedfat);27.9gprotein;11.5gcarbohydrates;
2.7gfiberSEAREDPORKTENDERLOINWITHPOMEGRANATEGLAZE
FLAVORBOOSTERAlthoughthecrimsonglazecontainsonlyafewingredients,ittastessurprisinglyrich,thankstomolassesandtartpomegranatejuice.HeretheporkisservedwithcouscousandasaladofBibblettuce,celery,andparsley.
SERVES4 PREPTIME:15MINUTES TOTALTIME:25MINUTES
1tablespoonoliveoil1porktenderloin(about1pound)Coarsesaltandgroundpepper
1cupunsweetenedpomegranatejuice1tablespoonunsulfuredmolasses¼cupdriedcurrants
1Preheatovento350°F.Inalargeovenproofskillet,heatoilovermedium-high.Patdryporkandgenerouslyseasonwithsaltandpepper;cookuntilbrownedonallsides,6to8minutes.Transferskillettooven,androastuntilaninstant-readthermometerinsertedinthickestpartoftenderloinregisters140°F,10to15minutes.Removeporkfromoven,placeitonaplate,andtentwithfoil.
2Addpomegranatejuice,molasses,andcurrantstoskilletandbringtoaboilovermedium-highheat.Cookuntilsauceisthickenedtoaglaze(itshouldcoatthebackofaspoonandholdalinedrawnthroughitwithyourfinger),5to6minutes.Toserve,sliceporkagainstthegrain,anddrizzlewithglaze.
perserving:241calories;7.3gfat(1.8gsaturatedfat);24.4gprotein;19.3gcarbohydrates;0.6gfiber
You’llfindbottledpomegranatejuiceinmostsupermarketsandhealth-foodstores.Checktheingredientslist,andselectonewithoutaddedsugar,otherjuices,orpreservatives.
LIGHTERPULLED–PORKSANDWICHES
WHYIT’SLIGHTManyversionsofNorthCarolinapulledporkaremadewithporkshoulder,butthisoneusestenderloinforlessfat.Uselightordarkbrownsugardependingonyourtastepreference;darkoffersamorepronouncedmolassesflavor.Plentyoflightcabbageslawontopbringsthesandwichintobalance.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR
1can(15ounces)crushedtomatoesinpurée1tablespoonlight-ordark-brownsugar2garliccloves,finelychopped1tablespoonspicybrownmustard½cupplus1tablespoonwaterCoarsesaltandgroundpepper
1porktenderloin(about1pound),cutinto4pieces¼cuplightmayonnaise1tablespoonplus1teaspooncidervinegar¼teaspoonceleryseeds¼smallheadgreencabbage,shredded4whole-wheatrolls,split
1Inamediumsaucepan,stirtogethertomatoes(withpurée),sugar,
garlic,mustard,and½cupwater;seasonwithsaltandpepper.Bringtoaboil;addpork,cover,andsimmeruntiltender,18to20minutes.Transferporktoaplatetocool.Continuetosimmersauce(uncovered)overmediumheatuntilreducedbyhalf,about20minutes.
2Meanwhile,inasmallbowl,whisktogethermayonnaise,1tablespoonvinegar,theceleryseeds,andremaining1tablespoonwater;seasonwithsaltandpepper.Addcabbage,andtosstocoat.
3Shredporkwithtwoforks,andreturntosauce;stirinremainingteaspoonvinegar.Serveporkonrolls,toppedwithcabbagemixture.
perserving:369calories;11.2gfat(2.5gsaturatedfat);30.2gprotein;38.2gcarbohydrates;6.7gfiber
SPAGHETTIWITHFRISÉEANDFRIEDEGG
WHYIT’SLIGHTThebelovedcombinationofspaghetti,bacon,andeggs(asinspaghetticarbonara)canstillfitwithinalow-fatdietbyreplacingsomeofthepastawithwiltedfrisée.Topeachservingwithsomecrispedbaconpiecesandafriedegg.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
Coarsesaltandgroundpepper8ouncesspaghetti8ouncesbacon(8strips),cutinto1-inchpieces1largeheadfrisée,coarselychopped2tablespoonssherryvinegar4largeeggsGratedParmesancheese,forserving(optional)
1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Reserve¼cuppastawater;drainpastaandtransfertoalargebowl.
2Meanwhile,cookbaconinalargenonstickskilletovermedium-highheatuntilbrowned,about7minutes,pouringoffandreservingrenderedfathalfwaythrough.Withaslottedspoon,transferbacontopaper
towelstodrain.
3Addfriséetoskilletandseasonwithsaltandpepper.Cook,stirring,untilfriséejustbeginstowilt,1½to2minutes.Stirinvinegarandtransfertobowlwithpasta.Addreservedpastawaterandtosstocombine.
4Returnskillettomediumheatandaddreservedbaconfat.Workingintwobatches,fryeggsuntilwhitesarejustsetandedgesaregoldenbrown,about2minutes.Seasonwithsaltandpepper.Servepastatoppedwithbacon,Parmesan(ifdesired),andafriedegg.
perserving:405calories;13.9gfat(4.3gsaturatedfat);22.2gprotein;47.3gcarbohydrates;
5.8gfiberPORKCUTLETSWITHARUGULASALADANDSAUTÉEDTOMATOES
WHYIT’SLIGHTAverythinporkcutletisahealthfulmaincoursemeat,evenaftersautéinginoliveoil;thesecretistoonlydredgeinflourandskipthemoretraditionalbread-crumbcoatings.Fillouttheplatewithvegetablessuchasleafygreensandsautéedcherrytomatoes.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
2tablespoonsfreshlemonjuice,pluswedgesforserving2tablespoonsoliveoilCoarsesaltandgroundpepper
4bonelessporkloinchops(5ounceseach),excessfatremoved¼cupall-purposeflour1pintcherrytomatoes,halved4bunchesarugula(about1poundtotal),thickstemstrimmed,washedwellanddriedShavedParmesancheese,forserving(optional)
1Inalargebowl,combinelemonjuiceand1teaspoonoil.Seasondressingwithsaltandpepper.
2Placeporkonaworksurface;tobutterflychops,sliceeachoneinhalfhorizontally,stoppingbeforecuttingallthewaythrough.Openuplikeabook.Then,oneatatime,placeopenedchopsbetweentwolargepiecesofplasticwrap.Usingameatmalletorthebottomofasmallheavypan,pounduntilaneven¼inchthickness.Onaplate,combineflour,1teaspoonsalt,and¼teaspoonpepper.Dredgeeachcutletinflourmixturetocoatcompletely,thenshakeoffexcess.
3Inamediumskillet,heat1teaspoonoilovermedium-high.Addtomatoes,andcookuntilsoftened,about5minutes.Removetomatoes.
4Insameskillet,heat2teaspoonsoilovermedium-high.Add2cutlets;cookuntilbrowned,1to2minutes.Turnover;cookuntilcookedthrough,about30secondsmore.Transfertoaplate;tentwithfoiltokeepwarm.Repeatwithremaining2teaspoonsoiland2cutlets.
5.Addarugulatobowlwithdressing;tosstocoat.Dividetomatoesamongplates;add1cutlettoeach.Topporkwitharugulaand,ifdesired,Parmesan.Servewithlemonwedges.
perserving:351calories;14.1gfat(3.7gsaturatedfat);26.2gprotein;14.3gcarbohydrates;
2.9gfiberSALMONINPARCHMENTWITHGREENBEANSANDLEMONZEST
WHYIT’SLIGHTThesalmonandgreenbeans—alongwithcapersandstripsoflemonzest—aresteamedinparchment(seethispage),withonlyoneteaspoonoliveoilperpacket.
SERVES4 PREPTIME:15MINUTES TOTALTIME:30MINUTES
4skinlesssalmonfillets(about6ounceseach)¾poundgreenbeans,trimmed12widestrips(1to2inches)lemonzest(from2lemons)1tablespoonplus1teaspooncapers,rinsedanddrainedCoarsesaltandgroundpepper
1tablespoonplus1teaspoonoliveoil
1Preheatovento400°F.Placesalmonfilletsincenteroffour16-inch-longpiecesofparchment.Topwithgreenbeans,lemonzest,andcapers.Seasonwithsaltandpepperanddrizzleeachwith1teaspoonoil.Foldparchmentintoa“twist”or“envelope”shape.
2Placepacketsonarimmedbakingsheetandtransfertooven.Cookuntilpacketsarepuffedup(salmonwillbeopaquethroughout),12to15
minutes.Serveimmediately.
perserving:346calories;17.1gfat(2.6gsaturatedfat);40.3gprotein;6.6gcarbohydrates;3.2
gfiberSTEAMEDCODWITHGINGER
GOODTOKNOWCodandotherlean,firm-fleshedfisharegoodchoicesforsteaming,sincetheystaymoistaftercooking.Tosteamintheoven,combinefilletsinabakingdishwithricevinegar(oranotherflavorfulliquid,suchaslemonjuiceorwine),oil,andaromatics,thencoverthedishtightlytotrapinmoistureasthefishcooks.
SERVES4 PREPTIME:15MINUTES TOTALTIME:50MINUTES
4scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced2tablespoonsmincedpeeledfreshginger2tablespoonsricevinegar(unseasoned)2tablespoonsvegetableoil,suchassafflower¼teaspoonred-pepperflakes1teaspoonsugarCoarsesalt
4skinlesscodfillets(about6ounceseach)
1Preheatovento375°F.Inashallownonreactive2-quartbakingdish,stirtogetherscallionwhites,ginger,vinegar,oil,red-pepperflakes,andsugar.Seasonwithsalt.Addcodandletmarinateatroomtemperature20minutes,turningonce.
2Covertightlywithparchment,thenfoil.Transfertoovenandcook
untilfishisopaquethroughout,30to35minutes.Removefromoven,garnishwithscalliongreens,andserve.
perserving:215calories;8.2gfat(1gsaturatedfat);30.7gprotein;3.8gcarbohydrates;0.5g
fiberSALMONWITHBROWNSUGAR–MUSTARDGLAZE
FLAVORBOOSTERSalmonfilletsaredressedwithasweet-and-sourglazethatcombinesdark-brownsugarwithpungentwhole-grainmustard.Arrangethefishonaplatterwithwatercressandlemonwedgesforanimpressivepresentationfitforadinnerparty.
SERVES8 PREPTIME:15MINUTES TOTALTIME:20MINUTES
1tablespoonextra-virginoliveoil1largeshallot,minced¼cupred-winevinegar¼cupwhole-grainmustard¼cuppackeddark-brownsugarCoarsesaltandgroundpepper
1sidesalmon(about3pounds),skinremoved,cutinto8fillets1bunchwatercress(about¾pound),thickstemstrimmedLemonwedges,forserving
1Heatbroiler,withrackintopposition.Inasmallsaucepan,heatoilovermedium-high.Addshallotandcook,stirringoften,untilsoftened,
about3minutes.Addvinegarandcookuntilalmostevaporated,about1minute.Addmustardandbrownsugar;stiruntilwarmandcombined,about1minute.Seasonwithsaltandpepperandremovefromheat.(Tostore,refrigeratecooledglazeinanairtightcontainer,upto1day.)2Linearimmedbakingsheetwithparchment,ifdesired(foreasycleanup).Placesalmonfilletsonbakingsheetandseasonwithsaltandpepper.Transfer½cupglazetoasmalldishandbrushontopofsalmon.Broilsalmonuntilglazeisbubblingandfishisopaquethroughout,5to10minutes,dependingonthickness.Removefrombroiler;brushremainingglazeoverfillets.Servesalmonwithwatercressandlemonwedges.
perserving:298calories;13gfat(2gsaturatedfat);35gprotein;12gcarbohydrates;1gfiber
LEMON-HORSERADISHFISHCAKES
SECRETINGREDIENTCrackercrumbshelpbindthefishmixturesoitholdstogetherwhencooked;theyalsolendacrunchycoatingtothecakes,whicharedredgedinthecrumbsbeforebaking.Putthecrackersinaresealableplasticbagandcrushwitharollingpinorsmallheavyskillet,orpulseinafoodprocessoruntilcoarselyground.
SERVES8 PREPTIME:20MINUTES TOTALTIME:45MINUTES
3tablespoonsoliveoil2poundstilapiafillets(about6)Coarsesaltandgroundpepper
2largeeggs,lightlybeaten½cuplightmayonnaise½cupcoarselychoppedfreshflat-leafparsley,plussprigsforgarnish(optional)
¼cupfreshlemonjuice(fromabout2lemons)3tablespoonspreparedhorseradish1½cupscoarsecrackercrumbs(fromabout36crackers)Tartarsauce,forserving(optional)
1Preheatovento400°F.Brusheachoftworimmedbakingsheetswith
1½teaspoonsoil.Placefilletsonsheets;seasonwithsaltandpepper.Roastuntilcookedthrough,10to15minutes.Letcoolcompletely;patdrywithpapertowels.Withafork,flakefishintosmallpieces.
2Inalargebowl,combineeggs,mayonnaise,parsley,lemonjuice,andhorseradish.Foldinfishand½cupcrackercrumbs;seasonwithsaltandpepper.Placeremaining1cupcrumbsonaplate.Form16cakes,usingabout¼cupfishmixtureforeach.Gentlydredgecakesincrumbs,pressingtohelpadhere.
3Inalargeskillet,heat1tablespoonoilovermedium-high.Place8cakesinskillet;cookuntilgoldenbrown,4to6minutesperside.Transfertoaplatter.Repeatwithremainingtablespoonoilandcakes.Servewithtartarsauceandparsleysprigs,ifdesired.
perserving:286calories;14.8gfat(2.7gsaturatedfat);25.9gprotein;12.5gcarbohydrates;0.8gfiber
Placeuncookedcakesonabakingsheet,andfreezeuntilfirm.Wrapeachinplastic;transfertoresealablefreezerbags.Freezeupto3months.Defrostovernightinrefrigeratorbeforecooking.
SHRIMPANDCABBAGELOMEIN
WHYIT’SLIGHTCutstripsofslicedcabbagetoresemblelong,thinnoodlesandyoucanreducetheamountofrealnoodlesbyhalf.Cookedbriefly,thecabbagewiltsslightlybutretainssomeofitscharacteristiccrunch.Linguinestandsinfortheusualwheat-flournoodles(calledlomein)inthisversionoftheChinesetake-outfavorite,butyoucanuseAsiannoodlesifyouhavethem.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
Coarsesaltandgroundpepper8ounceslinguineorAsiannoodles¼cupsoysauce¼cupricevinegar(unseasoned)2teaspoonsgratedpeeledfreshginger½teaspoonsugar½teaspoonred-pepperflakes1tablespoonvegetableoil,suchassafflower1poundlargeshrimp,peeledanddeveined2garliccloves,minced1headgreencabbage(about2pounds),halved,cored,andthinlysliced½cupwater¼cupfreshcilantro,forserving(optional)
1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Drainandreturntopot.
2Whilepastaiscooking,combinesoysauce,vinegar,ginger,sugar,andred-pepperflakesinasmallbowl.Heatoilinalargeskilletovermedium.Addshrimpandhalfthegarlic;seasonwithsaltandpepper.Cook,tossingfrequently,untilshrimpareopaquethroughout,2to3minutes.Transfertoaplate.
3Inthesameskillet,combinecabbage,remaininggarlic,andthewater.Cook,stirringoccasionally,untilcabbageiscrisp-tender,6to7minutes.Transfertopotwithpasta.Addsoysaucemixtureandshrimp;tosstocombine.Serveimmediately,garnishedwithcilantroifdesired.
perserving:425calories;6.5gfat(1gsaturatedfat);34.6gprotein;58.6gcarbohydrates;6.4g
fiberASPARAGUSWITHCREAMYMUSTARDSAUCE
1poundasparagus,toughendstrimmed2tablespoonsmayonnaise1tablespoonoliveoil1tablespoonwhite-winevinegar1tablespoonDijonmustardCoarsesaltandgroundpepper
1Preparealargeice-waterbath.Setasteamerbasketinalargepotfilledwith1inchboilingwater.Addasparagus,cover,andcookuntilcrisp-tender,2to6minutes(dependingonthickness).Immediatelyplungeasparagusintotheicebathandletcool.Drainandpatdrywithpapertowelsandtransfertoaservingplatter.
2Stirtogethermayonnaise,oil,vinegar,andmustard.Seasonwithsaltandpepper.Drizzleoverasparagusandserveimmediately.SERVES4
perserving:110calories;9gfat(1.3gsaturatedfat);2.5gprotein;4.7gcarbohydrates;2.4g
fiberMINTEDPEAMASH
1tablespoonunsaltedbutter2bags(10ounceseach)frozenpeas,thawed⅓cuplightlypackedfreshmintleaves,coarselychoppedCoarsesaltandgroundpepper
Inalargeskillet,meltbutterovermedium-highheat.Addpeasandcook,stirringconstantly,untilwarmedthrough,about5minutes.Transfertoafoodprocessorandpulseuntilcoarselypuréed.Stirinmintandseasonwithsaltandpepper.Servewarm.SERVES4
perserving:138calories;3.4gfat(1.9gsaturatedfat);7.7gprotein;20.1gcarbohydrates;6.5
gfiberCILANTRO-LIMERICE
1½cupsplus2tablespoonswater1cuplong-grainwhitericeCoarsesalt
½cupfreshcilantroleaves2tablespoonsfreshlimejuice1tablespoonoliveoil1garlicclove
1Inamediumsaucepan,bring1½cupswatertoaboil.Addriceand¼teaspoonsalt;coverandreducetoasimmer.Cookuntilwaterisabsorbedandriceisjusttender,16to18minutes.
2Meanwhile,inablender,puréecilantro,limejuice,oil,garlic,andremaining2tablespoonswateruntilsmooth.Stirintocookedriceandfluffwithafork.Serveimmediately.SERVES4
perserving:202calories;3.7gfat(0.6gsaturatedfat);3.4gprotein;38gcarbohydrates;0.7g
fiberASPARAGUS,PEAS,ANDRADISHESWITHTARRAGON
3poundsasparagus,toughendstrimmed,cutinto2-inchpiecesCoarsesaltandgroundpepper
3tablespoonsunsaltedbutter1package(10ounces)frozenpeas,thawed1poundradishes,halvedandthinlysliced⅓cupfreshtarragon,coarselychopped
1Preparealargeice-waterbath,andlineabakingsheetwithadoublethicknessofpapertowels.
2Cookasparagusinapotofboilingsaltedwateruntilcrisp-tender,3to4minutes.Withaslottedspoon,transfertotheicebath.Letcoolcompletely,thentransfertolinedbakingsheetandpatdry.
3Heatbutterinsamepotovermedium.Addasparagusandpeas.Coverandcook,stirringoccasionally,untilheatedthrough,6to8minutes.Removefromheat;stirinradishesandtarragon.Seasonwithsaltandpepper;serve.SERVES8
perserving:93calories;4.6gfat(2.8gsaturatedfat);4.4gprotein;10.3gcarbohydrates;4.1g
fiberICEBERGSLAW
3tablespoonslow-fatbuttermilk3tablespoonsplainlow-fatyogurt½smallshallot,mincedCoarsesaltandgroundpepper
1headiceberglettuce(1pound),quartered,cored,andshredded1tablespoonfinelychoppedfreshdill1tablespoonfinelychoppedfreshflat-leafparsley
1Inalargebowl,whisktogetherbuttermilk,yogurt,andshallot;seasonwithsaltandpepper.Addlettuceandtosstocoatwithdressing.Coverandrefrigerateatleast1hour(orupto1day).
2Justbeforeserving,stirindillandparsley;seasonwithmoresaltandpeppertotaste.SERVES4
perserving:36calories;0.5gfat(0.2gsaturatedfat);2.4gprotein;6.6gcarbohydrates;1.7g
fiberBEETANDCARROTSLAW
¼cupfreshorangejuice2tablespoonsoliveoil2teaspoonsred-winevinegar1½teaspoonsDijonmustardCoarsesaltandgroundpepper
1mediumbunchbeetswithgreens(about1pound)2mediumcarrots,grated
Inalargebowl,whisktogetherorangejuice,oil,vinegar,andmustard;seasonwithsaltandpepper.Cutgreensoffbeets;discardstemsandcutleavescrosswiseinto¼-inch-widestrips,thenwashwellanddry.Peelandgratebeets;placeinasieveandrinseuntilwaterrunsclear,thensqueezedrywithpapertowels.Addtobowlalongwithbeetleavesandcarrots.Tosstocombine.Letstand15minutesbeforeserving.SERVES4
perserving:136calories;7.3gfat(1gsaturatedfat);2.3gprotein;16.3gcarbohydrates;4.2g
fiberREDCABBAGESLAW
¼cuplightmayonnaise2tablespoonswhite-winevinegar2teaspoonssugarCoarsesaltandgroundpepper
½smallheadredcabbage,quartered,cored,andshredded2tablespoonsfinelychoppedfreshcilantro
1Inalargebowl,whisktogethermayonnaise,vinegar,andsugar;seasonwithsaltandpepper.Addcabbageandtosstocoatwithdressing.Coverandrefrigerateatleast1hour(orupto1day).
2Justbeforeserving,stirincilantro;seasonwithmoresaltandpepper.SERVES4
perserving:93calories;5.2gfat;1.9gprotein;12.1gcarbohydrates;3gfiber
ASIANSLAW
2tablespoonsfreshlimejuice2tablespoonsricevinegar(unseasoned)1tablespoonvegetableoil,suchassafflower2teaspoonssugarCoarsesalt
½smallheadSavoyorgreencabbagequartered,cored,andshredded1cupfreshcilantroleaves4scallions,trimmedandcutintomatchsticks1mediumcarrot,grated½jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)
Inalargebowl,whisktogetherlimejuice,vinegar,oil,andsugar;seasonwithsalt.Addcabbage,cilantro,scallions,carrot,andjalapeño.Tosstocombine.Letstand15minutesbeforeserving.SERVES4
perserving:116calories;3.6gfat(0.4gsaturatedfat);2.9gprotein;18.5gcarbohydrates;5.8gfiber
BLACKBEANSWITHLIMEANDSCALLIONS&WATERCRESSANDPEPITASALAD
FLAVORBOOSTERSMexican-inspiredflavorsmakethesehardysideshardtoresist.Blackbeansareenlivenedbychilipowderandlime;pepperywatercressistoppedwithcrunchytoastedpepitasandacumin-scenteddressing.
1tablespoonoliveoil2scallions,trimmed,whiteandgreenpartsseparatedandthinlyslicedCoarsesaltandgroundpepper
2cans(19ounceseach)blackbeans,rinsedanddrained1teaspoonchilipowder¼cupwater1tablespoonfreshlimejuice
1Inamediumsaucepan,heatoilovermedium.Addwhitepartsofscallions,andseasonwithsaltandpepper.Cookuntilsoftened,stirringfrequently,about3minutes.
2Addbeans,chilipowder,andthewater.Cookuntilwarmedthrough,stirringoccasionally,about5minutes.Removefromheat,andstirinlimejuice;seasonwithmoresaltandpepper.Serveimmediately,garnishedwithscalliongreens.SERVES6
perserving:157calories;2.9gfat(0.5gsaturatedfat);9.1gprotein;24.8gcarbohydrates;9.1gfiber
⅓cuppepitas(hulledpumpkinseeds)2tablespoonswhite-winevinegar½teaspoongroundcuminCoarsesaltandgroundpepper
3tablespoonsoliveoil1½poundswatercress,toughstemsremoved
1Preheatovento350°F.Spreadpepitasonarimmedbakingsheet;toastuntilgoldenbrown,tossingoccasionally,10to15minutes.
2Inalargebowl,whisktogethervinegarandcumin;seasonwithsaltandpepper.Whiskinoil.Addwatercress;tosstocombine.Serveimmediately,garnishedwithpepitas.SERVES6
perserving:116calories;10.4gfat(1.6gsaturatedfat);4.5gprotein;3.2gcarbohydrates;0.9gfiber
Removethewhitehullfrompumpkinseeds,andyou’releftwithaMexicanfavorite:delicatelyflavoredgreenpepitas.Lookforthemnexttonutsatyoursupermarket,inMexicanspecialtyshops,orinhealth-foodstores.Toastthemandtryinasaladorasahealthysnack.
BROCCOLI,SNAPPEAS,ANDASPARAGUSINPARCHMENT
GOODTOKNOWCookingvegetablesinparchmentisagreatwaytohighlighttheirflavorwhilepreservingtheirnutrients(andlow-calorieprofiles).Groupvegetableswithsimilarcookingtimessothey’llbereadyatonce.
1½cupssmallbroccoliflorets(from1headbroccoli)½bunchasparagus(6ounces),toughendstrimmed,cutinto2-inchlengths
1¼cupssugarsnappeas,trimmed1tablespoonunsaltedbutter(optional)Coarsesaltandgroundpepper
1Preheatovento400°F.Placebroccoli,asparagus,snappeas,andbutter(ifusing)incenterofa24-inch-longpieceofparchment.Seasonwithsaltandpepper.Foldintoa“twist”or“envelope”shape.
2Placepacketonarimmedbakingsheetandbakeuntilpacketispuffedupandvegetablesarejusttender,10to12minutes.SERVES4
perserving(withoutbutter):76calories;0.6gfat(0.1gsatfat);5.9gprotein;14.1gcarbohydrates;5.5gfiber
POTATOES,LEEKS,ANDCARROTSINPARCHMENT
¾poundsmallpotatoes,scrubbedandhalvedorquartered2mediumleeks,whitepartsonly,halvedlengthwise,cutinto3-inchpieces,andwashedwellanddried
8ouncessmallcarrots,halvedcrosswiseiflong,orlargecarrots,cutintothin3-inchsticks
10sprigsthyme1tablespoonunsaltedbutter(optional),cutintosmallpiecesCoarsesaltandgroundpepper
1Preheatovento400°F.Placepotatoes,leeks,carrots,thyme,andbutter(ifusing)incenterofa24-inch-longpieceofparchment.Seasonwithsaltandpepper.Foldintoa“twist”or“envelope”shape.
2Placepacketonarimmedbakingsheetandbakeuntilpacketispuffedupandpotatoesaretender,25to30minutes.SERVES4
perserving(withoutbutter):117calories;0.4gfat(0.1gsatfat);3gprotein;26.8g
carbohydrates;4.3gfiberSPARKLINGSORBETFLOATS
GOODTOKNOWSparklingProseccoaddseffervescence—andnotanounceoffat—togrown-upsorbetfloats;tequilacombineswithorangeandlimeinagranitathattasteslikeafrozenmargarita,saltedglassrimsandall.
½cupraspberrysorbet½cuplemonsorbet½cupchilleddrysparklingwine,suchasProseccoFreshmintleaves,forgarnish
Placetwosmallglassbowlsinthefreezeruntilchilled,atleast5minutes.Meanwhile,letsorbetssitatroomtemperatureuntilslightlysoftened.Divideraspberryandlemonsorbetevenlybetweenbowls.Poursparklingwineoversorbets,andgarnishwithmint;serveimmediately.SERVES2
perserving:162calories;0gfat;0.1gprotein;30.9gcarbohydrates;1.4gfiber
MARGARITAGRANITA
3¾cupswater1cupplus2tablespoonssugar1tablespoonfinelygratedlimezest,plus¼cupplus2tablespoonsfreshlimejuice(fromabout3limes)3tablespoonstequila
2tablespoonsfreshorangejuice¼teaspooncoarsesaltLimewedges,forserving(optional)
1Inamediumsaucepan,bringthewaterandsugartoaboilovermedium-highheat,stirring,untilsugarhasdissolved,about1minute.Removefromheat.Stirinlimezestandjuice,tequila,orangejuice,andsalt.
2Pourmixtureintoa2-quartshallownonreactivebakingdish;letcool,thencovertightlywithplasticwrap.Freezeuntilset,about6hours(orupto1day).Usingthetinesofafork,scrapemixtureuntilflakesform.Granitaisbestservedimmediately,butcanbecoveredandfrozenuptoseveralhours.Servewithlimewedges,ifdesired.SERVES6
perserving:117calories;0gfat;0.1gprotein;29gcarbohydrates;0.1gfiber
Chillingthedishinthefreezerbeforepouringinthelimemixturewillhelpthegranitafreezefaster.
Spoongranitaintosalt-rimmedglasses,cocktailstyle:Rubrimswithalimewedge(ordipinwater),thendipinashallowbowlofcoarsesalt.
SOFTMERINGUEPILLOWSWITHRASPBERRYSAUCE
GOODTOKNOWMadebybeatingeggwhites—noyolks—withsugaruntilstiffpeaksform,meringueprovidesaversatile,fat-freebaseforallkindsofdesserts.Here,scoopsofmeringuearepoacheduntiljustfirm,thenchilledandservedwithraspberrypurée.
SERVES4 PREPTIME:25MINUTES TOTALTIME:40MINUTES
3largeeggwhites¼teaspoonpurevanillaextract⅓cupplus3tablespoonssugar1½cupsfrozenraspberries,thawed2tablespoonsslicedalmonds
1Lineaplatewithplasticwrap.Inalargebowl,usinganelectricmixer,beateggwhitesandvanillaonmedium-highspeeduntilmixtureformssoftpeaks.Withmixerrunning,add⅓cupsugar,about1tablespoonatatime;continuetobeatuntilmixtureformsstiffpeaks.Usingaflexiblespatula,divideeggwhitemixtureintoquartersinmixingbowl.
2Fillalargeskilletwith1inchwaterandbringtoasimmeroverhighheat.Reduceheattomedium-lowsowaterissteamingbutnotsimmering.Dipalargeslottedspoonincoolwater,thenscoopupa
quarteroftheeggwhitemixture;withaflexiblespatula,roundthetopandslidemeringueoffspoonintoskillet.Repeatwithremainingeggwhitemixture.Poach4minutesononeside.Gentlyflipoverwithslottedspoon,andpoachmeringuesuntilfirmtothetouch,about3minutesmore.Withslottedspoon,transfertopreparedplate.Coverwithanotherpieceofplastic,sealingaroundtheedgeofplate,andrefrigerateatleast15minutes(orupto1day).
3Meanwhile,inablender,combineraspberriesandremaining3tablespoonssugar.Blendonhighspeeduntilsmooth.Strainmixturethroughafine-meshsieveintoabowl,pressingonsolidswithaflexiblespatula;discardsolids.(Saucecanbecoveredandrefrigeratedupto2days.)4Toserve,divideraspberrysauceamongfourplates,topeachwithameringue,andsprinklewithalmonds.
permeringue:152calories;1.6gfat(0.1gsaturatedfat);4gprotein;31.2gcarbohydrates;1.6
gfiberLEMON-LIMETEACAKES
WHYIT’SLIGHTYoucanhaveyourcupcakeandeatittoowhenyoupreparesmallerportionsandfinishthemwithglazesandsyrupsratherthanbuttery,creamyfrostingsandotherhigh-calorietoppings.Here,thelittlecakesaredrizzledwithalemonsyruptocomplementthelemon(andlime)zestandjuiceinthebatter
MAKES24 PREPTIME:30MINUTES TOTALTIME:30MINUTES
½cup(1stick)unsaltedbutter,roomtemperature,plusmoreforpan1⅓cupssugar1teaspoonfinelygratedlemonzest,plus1teaspoonfreshlemonjuice1teaspoonfinelygratedlimezest,plus1teaspoonfreshlimejuice2largeeggs1cupall-purposeflour¼teaspooncoarsesalt⅔cupwater1to2lemons,endscutoff,verythinlysliced(foratotalof24slices),andseedsremoved(optional)
1Preheatovento350°F.Lightlybuttera24-cupmini-muffintin.Inalargebowl,usinganelectricmixer,beatbutter,⅔cupsugar,andbothcitruszestsonmediumspeeduntillightandcreamy(notfluffy).Addcitrusjuicesalongwitheggsandbeattocombine,scrapingdownbowl.Withmixeronlow,graduallyaddflourandsaltandbeatuntil
combined.Dividebatteramongpreparedcups(about1tablespooneach).Bakeuntilcakesaregoldenaroundedgesandatoothpickinsertedincenterscomesoutclean,about15minutes.
2Meanwhile,inasmallsaucepan,combinethewaterandremaining⅔cupsugar;cookovermediumheat,stirringoccasionally,untilsugardissolves,about5minutes.Addlemonslices(ifusing)andsimmerrapidlyuntilpeelturnstranslucentandsyrupthickensslightly,5minutes.
3Withatoothpick,pokeholesallovertopsofwarmteacakesinpan.Drizzle½teaspoonsyrupovereachcake.Letcakescoolslightlyinpan;transfertoawireracktocoolcompletely.Topeachwithalemonslice,ifdesired.
per2teacakes:205calories;8.5gfat(5.1gsaturatedfat);2.3gprotein;31.3gcarbohydrates;
0.7gfiberCHOCOLATEPANNACOTTA
SMARTSUBSTITUTIONTomakethispopularItaliandessertlighter,usereduced-fatcreamcheeseandskimmilkinplaceofthetraditionalheavycream.Thankstothesemisweetchocolate,itstilltastesrich.
SERVES4 PREPTIME:20MINUTES TOTALTIME:2HOURS20MINUTES
1½teaspoonsunflavoredpowderedgelatin1½cupscoldskimmilk3tablespoonssugar3ouncessemisweetchocolate,brokenintopieces3ouncesreduced-fatbarcreamcheese,roomtemperaturePinchofsaltReduced-fatsourcream,forserving(optional)
1Inasmallsaucepan,sprinklegelatinover½cupcoldmilk.Letsoften,about5minutes.Cookoverlowheat,stirringuntilgelatinhasdissolved(mixturewillfeelsmoothwhenrubbedbetweenfingers),about3minutes.Addsugar;stiruntildissolved.Addremaining1cupmilk;heatoverlowuntilwarm(donotboil),about2minutes.Removefromheat.
2Placechocolateinamicrowave-safebowl;heatonhighin20-secondincrements,stirringbetweeneach,untilmelted.Addcreamcheeseto
chocolate;usingaflexiblespatula,stiruntilcombined.Pour¼cupgelatinmixtureintochocolatemixture;stiruntilsmooth.Graduallyaddremaininggelatinmixture,thensalt,stirringuntilsmooth.Divideamongfour6-ounceglassesorcustardcups;refrigerateuntilfirm,atleast2hours(orupto2days).
3Servepannacottastoppedwithsourcream,ifdesired.
perserving(withoutsourcream):231calories;11.1gfat(7gsaturatedfat);7.5gprotein;28.1gcarbohydrates;1.1gfiber
LACYALMOND-ORANGECOOKIES
GOODTOKNOWAmixofsugarandhoneyinthesecitrusycookiessatisfiesasweettooth,yeteachthin,delicatecookiehasonlyforty-fourcalories.Goahead,havetwo.
MAKES24 PREPTIME:10MINUTES TOTALTIME:20MINUTES(PLUSCOOLING)
½cupsliveredalmonds¾teaspoonaniseorfennelseeds4tablespoons(½stick)unsaltedbutter¼cupsugar3tablespoonshoney½teaspooncoarsesalt¼cupall-purposeflour1tablespoonfinelygratedorangezest
1Preheatovento375°F,withracksinmiddleandlowerthirds.Inafoodprocessor,pulsealmondsandaniseseedsuntilcoarselyground.Transfermixturetoasmallsaucepan.Addbutter,sugar,honey,andsalt.Bringtoaboilovermedium-highheat,stirringoncetocombineingredientsasbuttermelts.Boil1minute;removefromheat.Stirinflourandzest.
2Workingquickly,dropbatterbyteaspoonfuls,2½inchesapart,onto
parchment-linedbakingsheets.Bakeuntilgoldenbrown,6to8minutes,rotatingsheetshalfwaythrough.Letcoolcompletelyonsheetsonwireracks.(Cookiescanbestoredbetweensheetsofparchmentinairtightcontainersupto2daysatroomtemperature.)per2cookies:88calories;7gfat(3gsaturatedfat);2gprotein;6gcarbohydrates;1gfiber
Summeristheeasiesttimeofyeartocooklight,fuss-freemeals,thankstoanabundanceofcorn,tomatoes,zucchini,andpeppers.Dressthemsimplyandservethemasnearlyeffortlesssides,ortossthemintocolorfulsaladsandpastas.Grillingisaquickwaytopreparefull-flavoredmeatandvegetablesthataregreatontheirown,withouttheneedforhigh-fatadditions.Whetherit’sforabackyardbarbecueoracasualweeknightdinner,fireupthegrilltocookhealthyburgers,fish,kebabs,andevensteak.Dessertsthistimeofyeartaketheircuesfromseasonalfruitlikeberriesandstonefruits.Thinkfrozenicepopsmadewithfreshfruitandyogurtorarustic—andrelaxed—nectarinetart.
CHICKENSALADWITHLEMON-YOGURTDRESSING
GOODTOKNOWHerealow-fat,yogurt-basedchickensaladisservedoverlightlydressedmixedgreens;itwouldalsomakealight—andpackable—lunchwhenusedasasandwichfilling,betweenslicesofwhole-wheatbread.
SERVES4 PREPTIME:15MINUTES TOTALTIME:45MINUTES
1½teaspoonsdriedtarragon2teaspoonsgratedlemonzest,plus1tablespoonfreshlemonjuiceCoarsesaltandgroundpepper
4bone-in,skin-onchickenbreasthalves(12to14ounceseach)⅓cupplainlow-fatyogurt1tablespoonplus2teaspoonsoliveoil3plumtomatoes,coarselychopped4scallions,trimmedandthinlysliced6ouncesmesclun(about6cups)
1Preheatovento425°F.Rubtarragon,1teaspoonzest,¾teaspoonsalt,and¼teaspoonpepperunderskinofchicken.Placechickenonarimmedbakingsheet;roastuntilcookedthrough,about30minutes.Removefromovenandletcool.
2Inalargebowl,whisktogetheryogurt,2teaspoonsoil,remaining1teaspoonzest,and1teaspoonlemonjuice;seasonwithsalt.
3Whenchickeniscoolenoughtohandle,removeanddiscardskinandbones;thinlyslicemeatlengthwise.Addtobowlalongwithtomatoesandscallions;tosstocombine.
4Inaseparatebowl,whisktogetherremaining2teaspoonslemonjuiceand1tablespoonoil.Addmesclun;tosstocoat.Divideamongfourplatesandtopwithchickensalad.
perserving:236calories;9.4gfat;29.9gprotein;8gcarbohydrates;2.9gfiber
LIGHTERCOBBSALAD
WHYIT’SLIGHTHowdoyoutrimthefatandcaloriesfromabelovedsalad?Scalebackonthebacon,useonlythewhitesofhard-cookedeggs,andmakethedressingwithlow-fatbuttermilkandlightmayonnaise.Then,foldamodestamountofbluecheeseintothedressing,insteadofcrumblingitoverthesalad.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
4largeeggs3slicesbacon(3ounces)1cuplow-fatbuttermilk¼cuplightmayonnaise1tablespoonred-winevinegar½cupcrumbledbluecheese(2ounces)Coarsesalt
2headsBostonlettuce(about1poundtotal),tornintobite-sizepieces6ouncesdeliturkey,diced4plumtomatoes,halved,seeded,anddiced1avocado,halvedlengthwise,pitted,peeled,anddiced
1Placeeggsinamediumsaucepan;addcoldwatertocoverby1inch,andbringtoaboil.Coverpan;removefromheat.Letstand12minutes,
thendrainandrinseundercoolwater.Letcoolcompletely.(Unpeeledeggscanberefrigeratedupto4days.)Peelunderrunningwater.Separateyolksandreserveforanotheruse.Cuteggwhitesinto½-inchpieces.
2Meanwhile,inamediumskillet,cookbaconovermediumheat,turningoccasionally,untilcrisp,5to8minutes.Transfertoapapertowel–linedplatetodrain.Breakintobite-sizepieces.
3Inamediumbowl,whisktogetherbuttermilk,mayonnaise,andvinegar.Gentlyfoldinbluecheese;seasondressingwithsalt.
4Placelettuceinalargebowl;arrangeeggwhites,bacon,turkey,tomatoes,andavocadoontop.Servesaladwithdressingalongside.
perserving:295calories;18.8gfat(5.6gsaturatedfat);19.5gprotein;14.3gcarbohydrates;4.6gfiber
BARLEYSALADWITHCHICKEN,CORN,ANDSCALLIONS
SECRETINGREDIENTLoadedwithfiber,barleyprovidesafilling,low-caloriebaseforthiswhole-grainsalad,soallyouneedtoaddisasinglechickenbreast—andplentyofvegetables—toturnitintoasatisfyingmealforfour.
SERVES4 PREPTIME:20MINUTES TOTALTIME:45MINUTES
2boneless,skinlesschickenbreasthalves(6to8ounceseach)Coarsesaltandgroundpepper
1cuppearlbarley2bunchesscallions,trimmedandcutintothirdscrosswise,whitepartshalvedlengthwise
2½cupsfresh(fromabout3ears)orfrozencornkernels(donotthaw)3tablespoonsoliveoil1pintgrapetomatoes,halved¼cupfreshflat-leafparsleyleaves1tablespoonplus2teaspoonsfreshlimejuice5ouncesbabyspinach
1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5
minutes.Removefromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Usingtongs,removechickenfromliquid.Whencoolenoughtohandle,shredmeatintobite-sizepieces.
2Inamediumpotofboilingsaltedwater,cookbarleyaccordingtopackageinstructions.Drainandletcool.
3Meanwhile,preheatovento450°F.Placescallionsandcornonarimmedbakingsheet.Tosswith1tablespoonoilandseasonwithsaltandpepper.Spreadinasinglelayerandroast,stirringhalfwaythrough,untiltenderandgolden,about25minutes.
4Inalargebowl,combinechicken,barley,scallionmixture,tomatoes,parsley,1tablespoonoil,and1tablespoonlimejuice;seasonwithsaltandpepper.Inamediumbowl,tossspinachwithremaining1tablespoonoiland2teaspoonslimejuice;seasonwithsaltandpepper.Servespinachwithchicken-barleymixture.
perserving:409calories;13gfat(2gsaturatedfat);16.1gprotein;62.4gcarbohydrates;13.2gfiber
LATE-SUMMERVEGETABLESOUP
WHYIT’SLIGHTPackedwithseasonalvegetables,thissoupneedslittleaddedfat—justtwotablespoonsoliveoil—andjustahalfcuporzotofeelhearty.Thesoupfreezeswell,soyoumaywanttodoubletherecipeandsaveabatchtoeatduringcoolermonths.
SERVES6 PREPTIME:35MINUTES TOTALTIME:35MINUTES
2tablespoonsoliveoil1mediumonion,finelychoppedCoarsesaltandgroundpepper
2cans(14.5ounceseach)low-sodiumvegetableorchickenbroth2cupswater2largezucchini,halvedlengthwiseandthinlyslicedcrosswise8ouncesgreenbeans,trimmedandcutintothirds3cupsfresh(fromabout4ears)orfrozencornkernels(donotthaw)1can(14.5ounces)dicedtomatoesinjuice½cuporzo
1Ina5-quartDutchovenorotherheavypot,heatoilovermedium.Addonion;seasonwithsaltandpepper.Cook,stirringfrequently,untilonionistranslucent,3to5minutes.
2Addbrothandthewater;bringtoaboil.Addzucchini,greenbeans,
corn,tomatoes(withtheirjuice),andorzo;stirtocombine.Cook,uncovered,untilorzoistender,8to11minutes.Seasonwithsaltandpepperandserve.
perserving:182calories;5.6gfat(0.8gsaturatedfat);6gprotein;31.1gcarbohydrates;4.7gfiber
BROCCOLICHOWDERWITHCORNANDBACON
SMARTSUBSTITUTIONThisseeminglyrichsummerchowderleavesoutthecream;instead,it’sthickenedwiththestarchfromarussetpotatoaswellassomeflour,andjustonecupofmilk.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
4slicesbacon(4ounces),cutinto1-inchpieces1mediumonion,finelychopped¼cupall-purposeflour2cans(14.5ounceseach)low-sodiumchickenbroth1largerussetpotato,peeledanddiced1headbroccoli(about1pound),cutintobite-sizeflorets,stalkspeeledandthinlysliced
2cupsfresh(fromabout3ears)orfrozencornkernels(donotthaw)½teaspoondriedthyme1cupmilkCoarsesaltandgroundpepper
1Ina5-quartDutchovenorotherheavypot,cookbaconovermedium-lowheat,stirringoccasionally,untilcrisp,8to10minutes.Usingaslottedspoon,transfertoapapertowel–linedplatetodrain.Increase
heattomedium.Addonionandcook,stirring,untilitbeginstosoften,6to8minutes.
2Addflour;cook,stirringconstantly,30seconds(donotletbrown).Addbrothandpotato;bringtoaboil.Reducetoasimmer;cookuntilpotatoistender,about10minutes.
3Addbroccoli,corn,thyme,andmilk;cookuntilbroccoliiscrisp-tender,8to10minutes.Seasonwithsaltandpepper.Serveimmediately,toppedwithbacon.
perserving:264calories;6.1gfat(2.6gsaturatedfat);14.4gprotein;42gcarbohydrates;5gfiber
GAZPACHO
WHYIT’SLIGHTGazpachoistraditionallymadewithpiecesofstalebreadasathickener.Inthislightenedversion,vegetablesalonecontributeheft,andtoastedbreadisofferedasanoptionalside.
SERVES4 PREPTIME:15MINUTES TOTALTIME:45MINUTES(WITHCHILLING)
4largetomatoes,chopped1mediumcucumber,peeled,seeded,andchopped1redbellpepper,ribsandseedsremoved,chopped2garliccloves,finelychopped1teaspoonsherryvinegar1teaspoonred-winevinegar¼cupoliveoil,plusmoreforservingCoarsesaltandgroundpepperToastedcountrybread,forserving(optional)ShavedManchegoorParmesancheese,forserving
1Inafoodprocessor,puréetomatoesuntilalmostsmooth.Addcucumber,bellpepper,garlic,bothvinegars,andoil;seasonwithsaltandpepper.Pulseuntilmostlysmooth.
2Transfersouptoalargebowl;coverandrefrigerateuntilchilled,atleast30minutesorupto8hours.Seasonwithmoresaltandpepper,andthinwithwaterifnecessary.Brushbread,ifusing,withoil.Dividesoupamongfourbowls,drizzlewithoil,andtopwithcheese;servebreadalongside.
perserving(withoutbread):182calories;14.8gfat(2.1gsaturatedfat);2.3gprotein;12.1gcarbohydrates;3gfiber
MEDITERRANEANGRAINSALAD
SMARTSUBSTITUTIONInsteadoftotingapastasaladalongtothenextpotluck,tryasaladthatfeaturesawholegrainsuchasbulgur(precookedwheatthat’sbeendriedandcracked).Mostgrainsworkwellwhentossedandseasonedwiththesameingredientsusedinpastasalads,andtheyaredefinitelybetterforyou.
SERVES4 PREPTIME:5MINUTES TOTALTIME:35MINUTES
1⅓cupsmedium-grindbulgurCoarsesaltandgroundpepper
2⅔cupsboilingwater1pintgrapetomatoes,halved1½cupslooselypackedfreshflat-leafparsley,coarselychopped2smallshallots,minced¼cupred-winevinegar2tablespoonsplus2teaspoonsoliveoil4ouncesfreshgoatcheese,crumbled
1Inaheatproofbowl,combinebulgur,1teaspoonsalt,andtheboilingwater.Coverandletstanduntiltenderbutslightlychewy,about30minutes.
2Drainbulgurinafinesieve,pressingtoremoveliquid;returntobowl.
Addtomatoes,parsley,shallots,vinegar,andoil.Seasonwithsaltandpepper,andtoss.Servetoppedwithcheese.
perserving:358calories;16.2gfat(5.6gsaturatedfat);12.9gprotein;44.9gcarbohydrates;
10.7gfiberTOFUANDSQUASHKEBABSWITHCILANTROSAUCE
GOODTOKNOWWhenpressedtoremoveexcessmoisture,extra-firmtofudoesabetterjobofsoakingupmarinadesandholdingitsshapeasitcooks,especiallyonthegrill.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
2cupsfreshcilantroleaves¼cupplus1tablespoonvegetableoil,suchassafflower,plusmoreforgrill
½jalapeñochile,chopped(ribsandseedsremovedforlessheat,ifdesired)1teaspoongratedpeeledfreshginger2tablespoonsfreshlimejuice3scallions,trimmed,whiteandgreenpartsseparatedandcutinto1-inchlengthsCoarsesaltandgroundpepper
1package(14ounces)extra-firmtofu,pressed(seebelow)andcutinto12pieces
2summersquash,halvedlengthwiseandcutinto1-inchpieces
1Heatgrilltomedium.Inafoodprocessor,combinecilantro,¼cupoil,
thejalapeño,ginger,limejuice,andscalliongreens.Blenduntilsmooth;seasonwithsaltandpepper.Inamediumbowl,combinetofu,scallionwhites,and1tablespoonoil;seasonwithsaltandpepper.Threadtofuandscallionwhitesontofourskewers,thenthreadsquashontofourskewers.
2Cleanandlightlyoilhotgrates.Grillsquashkebabs,covered,untiltender,11to13minutes,turningoccasionally.Transfertoaplatter.Grilltofukebabs,uncovered,untilscallionsaresoft,4to6minutes,turningoccasionally;brushwith¼cupcilantrosauceandgrill30secondsmore.Transfertoplatter.Servekebabswithremainingcilantrosauce.
perserving:268calories;23.6gfat(3.1gsaturatedfat);13.3gprotein;6.7gcarbohydrates;2.8gfiber
Placetofu(firmorextra-firm)onaplatelinedwithpapertowels.Coverwithmorepapertowelsandanotherplateandweightwithcannedgoodsoraheavypan.Letdrainforatleast2hours(orupto8),replacingpapertowelsasnecessary.
EGGPLANTROLLATINI
SMARTSUBSTITUTIONUsingpart-skimcheeses—suchasthericottaandmozzarellainthisrecipe—inplaceoffull-fatversionsisoneeasywaytomakeafavoritepastadishhealthier.Andbeforetheyarefilledandrolled,theeggplantslicesarebaked,withoutanyoil,insteadofbeingbreadedandfried.
SERVES4 PREPTIME:15MINUTES TOTALTIME:1HOUR25MINUTES
1or2largeItalianeggplants,cutlengthwiseintoeighttotal½-inch-thickslicesCoarsesaltandgroundpepper
1cuphomemadeorstore-boughtmarinarasauce½cuppart-skimricottacheese½cupgratedParmesancheese,plusmoreforserving1largeegg1garlicclove,minced1cupshreddedpart-skimmozzarellacheese(4ounces)Crustybread,forserving(optional)
1Preheatovento375°F.Seasoneggplantwithsaltandpepper;arrangeonaparchment-linedbakingsheet.Coverbakingsheetsecurelywithparchment,thenfoil,andbakeuntileggplantistenderandpliablebutnotfullycooked,10to12minutes.
2Spread¼cupmarinarasauceonthebottomofa2-quartbakingdish.Inasmallbowl,mixtogetherricotta,Parmesan,egg,garlic,¼teaspoonsalt,and⅛teaspoonpepper.
3Pateggplantdrywithpapertowels.Dividingevenly,spoonricottamixtureontoshortendofeggplantslices,leavinga1-inchborderontheendanda¼-inchborderoneitherside.Startingattheshortend,rollupslices;arrangeinprepareddish,seamsidedown.Topwithremaining¾cupmarinarasauce.
4Coverdishwithfoil,andbakeuntileggplantisverytender,50to60minutes.Uncoverandsprinklewithmozzarella;bakeuntilcheeseismelted,3to5minutes.Removefromovenandletcool5minutesbeforeservingwithbread,ifdesired,andtoppedwithadditionalParmesan.
perserving:267calories;12.8gfat(6.8gsaturatedfat);19gprotein;21.2gcarbohydrates;8.7gfiber
Precookingtheeggplantslicesmakesthempliableenoughtorollaroundthefilling.Arrangingthestuffedeggplantslicesinasinglesnuglayer,seamsidedown,ensuresthateachrollatinocooksthroughevenly.
TWO-CHEESETORTILLAPIZZAWITHARUGULASALAD
SMARTSUBSTITUTIONWhole-wheattortillascontainfewercaloriesthantraditionalpizzacrusts,andtheycrispquicklyintheoven.Toppingeachroundwithjustasprinkleofpart-skimmozzarellaandafewshavingsofpecorinocheesealsoresultsinalighterpizza.Completethelow-caloriemealwithanarugulasalad.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
4whole-wheattortillas(8-inch)1tablespoonoliveoil2cans(14.5ounceseach)dicedtomatoes,drained3ouncespart-skimmozzarellacheese,coarselygrated1ouncePecorinoRomanocheese,shavedwithavegetablepeeler¼cuppittedKalamataolives,halvedlengthwise¼teaspoonred-pepperflakes2teaspoonsbalsamicvinegarCoarsesaltandgroundpepper
2bunchesarugula(about8ouncestotal),thickstemsremoved,washedwellanddried
½cupfreshbasilleaves,torn
1Preheatovento450°F,withracksinupperandlowerthirds.Arrangetortillasontworimmedbakingsheets;brushtopswithatotalof1teaspoonoil.Dividingevenly,layertortillaswithtomatoes,cheeses,olives,andred-pepperflakes.Bakeuntilcrustiscrispandedgesarebrowned,13to15minutes,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.
2Meanwhile,inamediumbowl,whisktogetherremaining2teaspoonsoilandthevinegar;seasonvinaigrettewithsaltandpepper.
3Whenpizzasarefinishedbaking,tossarugulawithvinaigrette.Toppizzaswithbasil,andcutintowedges;servewitharugulasalad.
perserving:310calories;13.9gfat(4.2gsaturatedfat);14gprotein;33gcarbohydrates;4.9gfiber
NO-BAKESUMMERLASAGNA
WHYIT’SLIGHTUnliketraditionalversionsoflasagna,whicharefilledandtoppedwithcheeseandmeatsaucebeforebaking,thisseasonal,no-bakevariationreliesonfreshvegetablesforthefilling.Foranevenlighterpreparation,usepart-skimricottacheese.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
½cupricottacheese3tablespoonsgratedParmesancheese3tablespoonsplus2teaspoonsextra-virginoliveoilCoarsesaltandgroundpepper
8lasagnanoodles,brokeninhalfcrosswise1garlicclove,minced2pintsgrapetomatoes,halved2mediumzucchini,thinlysliced2tablespoonstornfreshbasilleaves,plusmoreforgarnish
1Inasmallbowl,combinericotta,Parmesan,and2teaspoonsoil;seasonwithsaltandpepper.Inalargepotofboilingsaltedwater,cooknoodlesuntilaldenteaccordingtopackageinstructions;drain.
2Meanwhile,inalargeskillet,heat2tablespoonsoilovermedium-high.Addgarlicandtomatoes;seasonwithsaltandpepper.Cook,stirring,
untilbeginningtosoften,about3minutes.Transfertomatoestoabowl.Addremaining1tablespoonoilandthezucchinitoskillet;seasonwithsaltandpepper.Cook,stirring,untilzucchiniaretender,about5minutes.Transfertoanotherbowlandstirinbasil.
3Divideone-thirdofthetomatoesamongfourplates;topeachwithanoodlehalfandsmallspoonfulsofricotta,zucchini,andmoretomatoes.Repeatwithremainingnoodlesandtomatoes.Garnishwithadditionalbasilandserve.
perserving:376calories;19.3gfat(5.1gsaturatedfat);12.3gprotein;40.1gcarbohydrates;4.3gfiber
ASIANNOODLESALADWITHPEANUTSANDMINT
FLAVORBOOSTERSThebracingcombinationoffreshlimejuiceandmintaddsminimalcaloriesandnotatraceoffat,yettastesoutofthisworld.Scallions,cucumber,andchoppedpeanutsuptheflavorantewhilealsoaddingcrunch.Sobanoodles,madefrombuckwheat,arenuttierthanthosemadefromwheat.
SERVES6 PREPTIME:10MINUTES TOTALTIME:20MINUTES
Coarsesalt12ouncessoba(Japanesebuckwheatnoodles)2tablespoonssoysauce2tablespoonsfreshlimejuice1tablespoonvegetableoil,suchassafflower2scallions,trimmedandthinlysliced½Englishcucumber,halvedlengthwiseandthinlysliced¼cupunsaltedpeanuts,coarselychopped¼cupfreshmintleaves,plusmoreforgarnish
1Inalargepotofboilingsaltedwater,cooknoodlesuntiltenderaccordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwell.
2Inasmallbowl,whisktogethersoysauce,limejuice,andoil.Inalargebowl,combinenoodles,scallions,cucumber,peanuts,andmint.Tossnoodlemixturewithsauce,garnishwithadditionalmint,andserve.
perserving:258calories;5.8gfat(0.8gsaturatedfat);10.5gprotein;46.2gcarbohydrates;1gfiber
Thesoy-saucemixtureandnoodlemixturecanberefrigeratedinseparatecoveredcontainersupto1day.Addmintjustbeforeserving.
GRILLEDLEMONCHICKENWITHTABBOULEH
GOODTOKNOWBecausetheycontainmorefatthanleanerbreastmeat,chickenthighsaregoodcandidatesforgrilling:Theystaytenderandjuicyaftercooking.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
¾cupwater½cupmedium-grainbulgurCoarsesaltandgroundpepper
1½cupscoarselychoppedfreshflat-leafparsley½Englishcucumber,halvedlengthwiseandcutinto½-inchdice1largetomato,cutinto½-inchdice2tablespoonsfreshlemonjuice2tablespoonsoliveoil,plusmoreforgrill1garlicclove,minced8boneless,skinlesschickenthighs(about2poundstotal)
1Heatgrill(orgrillpan)tohigh.Inasmallsaucepan,bringthewatertoasimmer.Addbulgur,seasonwithsaltandpepper,andcook1minute.Removefromheat,cover,andletstand10minutes;fluffwithafork.Inamediumbowl,combinebulgur,parsley,cucumber,tomato,1
tablespoonlemonjuice,and1tablespoonoil;tosstabboulehtocombine.
2Inasmallbowl,stirgarlicwithremaining1tablespooneachlemonjuiceandoil;seasonwithsaltandpepper.
3Cleanandlightlyoilhotgrates.Seasonchickenwithsaltandpepper;grilluntilcookedthrough,about4minutesperside.Brushchickenwithlemonmixtureandservewithtabbouleh.
perserving:363calories;18.8gfat(4.2gsaturatedfat);30.6gprotein;18gcarbohydrates;4.8gfiber
TANDOORICHICKENKEBABS
FLAVORBOOSTERAginger-and-limeyogurtmarinadespikedwithchoppedjalapeñosaddstangandalittleheattoskinlesschickenthighs.Peachchutneymakesatart-sweet,low-fataccompaniment.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.
SERVES4 PREPTIME:20MINUTES TOTALTIME:2HOURS20MINUTES(WITHMARINATING)
2tablespoonsfreshlimejuice4garliccloves1piecefreshginger(2inches),peeledandchopped2jalapeñochiles,chopped(ribsandseedsremovedforlessheatifdesired)1cupplainyogurt8boneless,skinlesschickenthighs(about2poundstotal)Vegetableoil,forgrillPeachChutney,forserving(optional;recipefollows)
1Inablender,puréelimejuice,garlic,ginger,andchiles.Addyogurtandblenduntilsmooth.
2Trimchickenthighs;halveeachlengthwise.Thread4chickenpiecesoneachoffourlongskewers.Arrangeskewersinanonreactivedish;pourmarinadeover,andturntocoat.Cover;refrigerateatleast2hours(orupto24hours),turningoccasionally.
3Heatgrilltohigh;cleanandlightlyoilhotgrates.Placeskewersongrill;cook,covered,untilgrillmarksarevisibleandchickeniscookedthrough,turningoccasionally,8to10minutes.Servewithchutney.
perserving(withoutchutney):337calories;17gfat(3.3gsaturatedfat);38.1gprotein;6gcarbohydrates;0.4gfiber
1tablespoonoliveoil½cupfinelychoppedonion2garliccloves,minced⅛to¼teaspoonred-pepperflakes¼cupcidervinegar¼cupsugar⅓cupdriedcherriesCoarsesaltandgroundpepper
1½poundsripepeaches,peeled,pitted,andcutinto½-inchchunks2to4tablespoonswater(optional)
1Heatoilinasmallsaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoft,about5minutes.Addgarlicandred-pepperflakestotaste;cook1minute.
2Stirinvinegar,sugar,anddriedcherries;seasonwithsaltandpepper.Bringtoaboil;reduceheat,andsimmeruntilsyrupy,about5minutes.
3Addpeaches;simmeruntilsoft,5to10minutes.Withawoodenspoon,mashsomepeachesagainstsideofpan;thinwiththewater,ifneeded.Letcoolcompletely.MAKES2½CUPS
perserving(1tablespoon):20calories;0.4gfat(0gsaturatedfat);0.2gprotein;4.3gcarbohydrates;0.5gfiber
OPEN-FACETURKEYBURGERS
FLAVORBOOSTERSLeangroundturkeyisjustthestartwhenpreparinglower-calorieburgers;thesearemadesupermoistandjuicywiththesomewhatunexpectedadditionofreduced-fatsourcream,mangochutney,Dijon,andchilipowder;tornpiecesofwhole-wheatbreadhelpbindthemeatasitcooks.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
6sliceswhole-wheatsandwichbread1poundgrounddark-meatturkey(93%lean)½cupreduced-fatsourcream¼cuppreparedmangochutney,preferablyMajorGrey’s,finelychopped2tablespoonsDijonmustard1tablespoonchilipowder1teaspooncoarsesalt2ouncesmesclun1mediumtomato,sliced
1Heatbroiler,withrack4inchesfromheat.Inamediumbowl,tear2slicesbreadintosmallpieces.Addturkey,sourcream,3tablespoonschutney,1tablespoonmustard,thechilipowder,andcoarsesalt.Shapeinto4firmlypacked5-inchroundpatties.
2Placeburgersonarimmedbakingsheet;broiluntilfirmandcookedthrough,4to5minutesperside.Lightlytoastremaining4breadslices.
3Layereachbreadslicewithmesclun,burger,andtomato.Stirtogether1tablespooneachchutneyandmustard,andservealongsideburgers.
perserving:365calories;13.6gfat(2.7gsaturatedfat);28.7gprotein;34.1gcarbohydrates;4.3gfiber
Freezeuncookedpattiesonabakingsheetuntilfirm,about30minutes,thenwrapeachoneinplastic;placepattiesinaresealablefreezerbag,label,anddate.Freezeupto2months.Thawburgersovernightintherefrigeratorbeforebroiling.
THAICHICKENANDNOODLESALAD
FLAVORBOOSTERAfragrantsaucemadefromahandfulofpantrystandbys—includingsoysauce,garlic,vinegar,andred-pepperflakes—servesasamarinadeforthechickenandadressingforthefinishedsalad.Feelfreetosubstituteporkorbeefforthechicken.
SERVES4 PREPTIME:20MINUTES TOTALTIME:50MINUTES
1¼poundsboneless,skinlesschickenbreasts,thinlyslicedcrosswiseSpicyAsianDressing(recipefollows)Coarsesalt
3½ouncesChinesericenoodles,brokeninhalfiflong1tablespoonvegetableoil,suchassafflower2mediumcarrots,shavedintoribbonswithavegetablepeeler1Englishcucumber,halvedlengthwiseandthinlyslicedcrosswise¼cupfreshbasilleaves,tornAssortedgarnishes,suchasbeansprouts,choppedpeanuts,freshmintleaves,red-pepperflakes,andslicedscalliongreens(optional)
1PlacechickenandhalfofSpicyAsianDressinginaresealableplasticbag(reserveremainingdressing).Marinateatroomtemperature30minutes(orrefrigerateupto1day).
2Inalargepotofboilingsaltedwater,cooknoodlesuntiltender
accordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwellandtransfertoaplatter.
3Inalargeskillet,heatoilovermedium-high.Workinginbatches(donotcrowdskillet),sautéchickenuntilcookedthrough,1to2minutes;transfertoplatterontopofnoodles.
4Addcarrots,cucumber,andbasil.Drizzlewithreserveddressing,andservewithgarnishes,asdesired.
perserving:370calories;6gfat(1.1gsaturatedfat);38gprotein;40.8gcarbohydrates;2.3gfiber
4scallions,whitepartsonly,thinlysliced2garliccloves,minced½cupsoysauce¼cupricevinegar(unseasoned)2tablespoonslight-brownsugar1tablespoonfreshlimejuice½teaspoonanchovypaste(or1mincedcannedanchovy)½teaspoonred-pepperflakes
Combineallingredientsinamediumbowl.(Dressingcanbecoveredandrefrigeratedupto1day;bringtoroomtemperaturebeforeusing.)MAKESABOUT1CUP
PASTASALADWITHCHICKEN,RAISINS,ANDALMONDS
SMARTSUBSTITUTIONTryamixofyogurtandlemonjuiceforatart,creamypastasaucewithoutalotoffat.Thissatisfyingpastasalad,madewithwhole-wheatpenne,makesagreatsummersupper;packanyleftoversforaworkdaylunch.
SERVES4 PREPTIME:15MINUTES TOTALTIME:25MINUTES
2tablespoonsunblanchedalmonds1poundboneless,skinlesschickenbreasthalvesCoarsesaltandgroundpepper
8ounceswhole-wheatpennerigateorothershortpastashape1cupplainlow-fatyogurt½cupgoldenraisins(optional)½cupcoarselychoppedfreshflat-leafparsley1tablespoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice
1Preheatovento350°F.Spreadalmondsonarimmedbakingsheet;toastinovenuntildarkened,tossingonceortwice,10to12minutes.Letcool,thencoarselychop.
2Placechickeninalargesaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.
3Meanwhile,inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackagedirections.Reserve¼cuppastawater.Drainpasta,thenrinseundercoldwatertostopthecooking.Drainwell.
4Inalargebowl,stirtogetherpasta,chicken,yogurt,raisins(ifusing),parsley,almonds,andlemonzestandjuice.Thinsaucewithreservedpastawaterifnecessary.Seasonwithsaltandpepper.Saladcanbecoveredandrefrigeratedupto1day.Servechilledoratroomtemperature.
perserving:484calories;9.9gfat(2.3gsaturatedfat);56.4gprotein;41.3gcarbohydrates;7.8gfiber
CHICKENWITHWATERCRESSSALAD
GOODTOKNOWThinlypoundedchickenbreasts,knownaspaillardsinFrenchcuisine,cookthroughinjustacoupleofminutes—perfectforaquick,low-caloriemidweekdinner.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
¼cupoliveoil,plusmoreforgrill¼cupfreshlemonjuice(fromabout2lemons)Coarsesaltandgroundpepper
2boneless,skinlesschickenbreasthalves(6to8ounceseach)¼teaspoongroundcumin2buncheswatercress(about12ouncestotal),thickstemstrimmed1bunchradishes,trimmedandthinlysliced1avocado,halvedlengthwise,pitted,peeled,anddiced
1Heatgrilltomedium-high.Inalargebowl,whisktogetheroilandlemonjuice;seasondressingwithsaltandpepper.
2Placechickenonaworksurface.Spliteachchickenbreastinhalfhorizontally.Coverwithplasticwrapandpoundeachpiecewiththeflatsideofameatmalletorthebottomofasmallheavypanuntil¼inchthick.Drizzlewith2tablespoonsdressingandsprinklewithcumin.
3Cleanandlightlyoilhotgrates.Grillchickenuntilcookedthrough,1
to2minutesperside.Addwatercress,radishes,andavocadotobowlwithdressing,andtosstocombine.Servechickentoppedwithwatercresssalad.
perserving:325calories;21.6gfat(3.2gsaturatedfat);27.9gprotein;5.7gcarbohydrates;3.3gfiber
GRILLEDMARINATEDFLANKSTEAK
SECRETINGREDIENTAtangymarinadesweetenedwithapplejuiceinsteadofsugardoesdouble-dutywhenreducedtoasauceforgrilledsteak.InadditiontoWorcestershiresauce,mustard,andhotsauce,themarinadeisfurtherenlivenedbyanoptionalsplashofwhiskey.
SERVES8 PREPTIME:45MINUTES TOTALTIME:2HOURS(WITHMARINATING)
6garliccloves,mincedCoarsesaltandgroundpepper
1quartunsweetenedapplejuice2tablespoonswhole-grainmustard2tablespoonsoliveoil,plusmoreforgrill1tablespoonWorcestershiresauce2teaspoonshotsauce,suchasTabasco¼cupwhiskey(optional)2flanksteaks(about1½poundseach),piercedalloverwithafork
1Ina9-by-13-inchbakingdish,whisktogethergarlic,½teaspooneachsaltandpepper,theapplejuice,mustard,oil,Worcestershire,hotsauce,andwhiskey,ifdesired.Addsteaksandturntocoat;marinateatroomtemperature1hour,turningoccasionally(orcoverwithplasticwrapandrefrigerateupto1day).
2Transfersteaksfrommarinadetoaplatter,lettingexcessdripoff.Pourmarinadeintoalargesaucepan.Bringtoaboiloverhighheat;cookuntilthickenedandreducedtoabout1cup,20to25minutes.Seasonsaucewithsaltandpepper.
3Meanwhile,heatgrilltohigh;cleanandlightlyoilgrates.Grillsteaks,turningonce,untilwellbrownedandcookedtodesireddoneness,6to8minutespersideformedium-rare.Transfersteakstoacuttingboard,andtentwithfoil.Letrest10minutesbeforethinlyslicingagainstthegrain.Servewithsauce.
perserving:363calories;15.3gfat(6gsaturatedfat);35.1gprotein;16.5gcarbohydrates;0.1gfiber
GRILLEDSTEAKWITHTOMATOESANDSCALLIONS
GOODTOKNOWWhenonlyagrilledsteakwilldo,choosealeanercutliketopbladeovermoremarbledporterhouseorrib-eye.Bladesteakshavearichflavorandareverytender;tritip,sirloin,andstripsteaksalsotakewelltogrillingwithoutmarinating.Ifonlylargersteaksareavailable,purchasefewerandcutthemintosix-ounceservings,forportioncontrol.
SERVES4 PREPTIME:20MINUTES TOTALTIME:20MINUTES
1tablespoonoliveoil,plusmoreforgrill4flatironsteaks(about6ounceseach)Coarsesaltandgroundpepper
2pintscherrytomatoes2bunchesscallions,trimmedandcutinto2-inchlengths2tablespoonsbalsamicvinegar
1Heatgrilltohigh;cleanandlightlyoilgrates.Patdrysteaksandseasonwithsaltandpepper.Cookabout4minutespersideformedium-rare.Transfersteakstoaplate,tentwithfoil,andletrest10minutes.
2Meanwhile,placeadoublelayeroffoilongrill.Placetomatoesandscallionsonfoil;drizzlewiththeoil.Grilluntiltenderandlightly
charred,6to8minutes.
3Transfervegetablestoabowl,tosswithvinegar,andseasonwithsaltandpepper.Toserve,topsteakswithvegetables.
perserving:454calories;25.5gfat(9.2gsaturatedfat);44.6gprotein;10.3gcarbohydrates;3gfiber
SCALLOP,ORANGE,ANDCUCUMBERKEBABS;PORKANDCHORIZOKEBABS;LAMB,TOMATO,ANDMINTKEBABS
GOODTOKNOWKebabsareagoodwaytoincorporatevegetablesintofrom-the-grilldinners.Theyalsoallowyoutouseasmallamountofahigh-fatfood,suchasthechorizointheporkkebabs,tomaximumeffect.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.
Vegetableoil,forgrill2tablespoonshoney½navelorange,halvedandcutintoeightwedges,plus¼cupfreshorangejuice
8verythinslicespeeledfreshginger½Kirbycucumber,halvedlengthwiseandcutinto½-inchslices1poundscallops,toughmuscleremovedCoarsesaltandgroundpepper
1Heatgrilltomedium;cleanandlightlyoilhotgrates.Inasmallbowl,combinehoneyandorangejuice.
2Dividingingredientsevenly,threadorangewedges(throughskin),ginger,cucumber,andscallopsontofourskewers,beginningandendingwithorangewedges;seasonwithsaltandpepper.Grillkebabs,covered,untilscallopsareopaquethroughout,4to6minutes,turningandbastingwithhoneymixturehalfwaythrough.SERVES4
perserving:155calories;1gfat(0.1gsaturatedfat);19.6gprotein;17gcarbohydrates;0.7gfiber
2bonelessporkloinchops(6to8ounceseach),cutinto16pieces1smallonion,quarteredandlayersseparated2tablespoonsoliveoil,plusmoreforgrill1tablespoonred-winevinegarCoarsesaltandgroundpepper
4ouncesdriedchorizosausage,halvedlengthwiseandcutinto½-inchpieces
1Inalargebowl,combinepork,onion,oil,andvinegar;seasonwithsaltandpepper.Marinateatroomtemperature1hour(orcoverwithplasticwrapandrefrigerateuptoovernight).
2Heatgrilltomedium;cleanandlightlyoilhotgrates.Dividingingredientsevenly,threadpork,onion,andchorizoontofourskewers,beginningandendingwithpork;seasonwithsaltandpepper.Grillkebabs,covered,untilporkiscookedthrough,about13minutes,turningoccasionally.SERVES4
perserving:270calories;22gfat(6.6gsaturatedfat);15gprotein;2.2gcarbohydrates;0.3gfiber
Vegetableoil,forgrill1poundbonelesslegoflamb,trimmedofexcessfatandcutinto1-inchpieces
2teaspoonsfinelygratedlemonzest,pluslemonwedgesforserving½teaspoongroundcoriander¼teaspoongroundcinnamonCoarsesaltandgroundpepper
1pintgrapetomatoes12freshmintleaves
1Heatgrilltomedium-high;cleanandlightlyoilhotgrates.Inalargebowl,combinelamb,zest,coriander,andcinnamon;seasonwithsaltandpepper.
2Dividingingredientsevenly,threadlamb,tomatoes,andmintontofourskewers,beginningandendingwithlamb.Grillkebabs,covered,untillambismedium-rare,5to6minutes,turningoccasionally.Servewithlemonwedges.SERVES4
perserving:184calories;9.2gfat(2.5gsaturatedfat);21.4gprotein;3.4gcarbohydrates;1.2
gfiberSEAREDSTEAKFAJITAS
WHYIT’SLIGHTThislow-calorieTex-Mexmealusestoproundsteak,averyleancutofbeef;youcanalsouseotherleancutssuchaseyeofroundortopsirloin.Corntortillashavefewercaloriesandmorenutrientsthanflourtortillas.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES(WITHMARINATING)
¾poundtoproundsteak1tablespoonsoysauce¼cupplus1tablespoonfreshlimejuice(from3limes),pluslimewedgesforserving
1tablespoonextra-virginoliveoil1garlicclove,mincedCoarsesaltandgroundpepper
2mediumgreenbellpeppers,ribsandseedsremoved,thinlysliced1largeonion,halvedandthinlysliced8corntortillas(6-inch),warmed(seenote)½cupgratedwhitecheddarcheese(2ounces)1largetomato,choppedCilantrosprigs,forserving
1Inashallowdishorbowl,combinesteak,soysauce,and¼cuplimejuice.Refrigerate1hour,turningsteakoccasionally.Meanwhile,ina
smallsaucepan,heat2teaspoonsoilovermedium.Addgarlicandcookuntilfragrant,30seconds.Removefromheat.Stirinremaining1tablespoonlimejuice.Setgarlicoilaside.
2Removesteakfrommarinadeandblotdrywithpapertowels.Seasonwithsaltandpepper.Inalargecast-ironorotherheavyskillet,heatremaining1teaspoonoilovermedium-high.Cooksteak,about2minutespersideformedium-rare.Transfertoacuttingboard,tentwithfoilandletrest.
3Addbellpeppersandoniontopan;seasonwithsaltandpepper.Cook,stirring,untilvegetablesarecrisp-tender,4to6minutes.Stirinreservedgarlicoil.Thinlyslicesteakagainstthegrainandservewithvegetables,tortillas,cheese,tomato,andcilantro.
perserving:390calories;16.5gfat(6.1gsaturatedfat);28.3gprotein;34.1gcarbohydrates;5.6gfiber
Towarmthecorntortillas,usetongstotoastthemonagas-stoveburnerforabout30secondsperside.Orwrapthem(stacked)indamppapertowelsandmicrowavefor30to60seconds,justuntilsoftened.
GRILLEDPORKCHOPSWITHPEACHANDRED-ONIONRELISH
GOODTOKNOWWhenplanningmealswithcalorieandfatcountsinmind,balancehigher-fatproteinswithlow-fatsides,sothetotalsstillfallwithinthetargetrange.Here,simplyseasonedporkchops—grilledontheboneforflavorandtenderness—areservedwithaspicy-sweetrelishmadefrompeaches,redonion,honey,andlemonjuice.Therelishisfarbettertastingandhealthierthanstore-boughtbarbecuesauces.
SERVES4 PREPTIME:10MINUTES TOTALTIME:25MINUTES
Vegetableoil,forgrill4bone-inporkchops(10to12ounceseach)CoarsesaltandgroundpepperPeachandRed-OnionRelish,forserving(recipefollows)
Heatgrilltomedium-high;cleanandlightlyoilhotgrates.Seasonporkchopswithsaltandpepper.Grill,turningonce,untilcookedthrough,10to12minutes.Servewithpeachrelish.
perserving:322calories;11.5gfat(4.2gsaturatedfat);42.9gprotein;9.8gcarbohydrates;0.9gfiber
¼smallredonion,verythinlysliced2ripepeaches,quarteredandverythinlysliced1tablespoonhoney1tablespoonfreshlemonjuice⅛teaspooncayenneCoarsesaltandgroundpepper
Inasmallbowloficewater,soakonion10minutes;drain,blotdry,andreturntobowl.Addpeaches,honey,lemonjuice,andcayenne;seasonwithsaltandpepper.Letstand15minutesbeforeserving.(Relishcanberefrigerated,covered,upto1day.Bringtoroomtemperaturebeforeserving.)SERVES4
GRILLEDNEWENGLANDSEAFOOD“BAKE”
WHYIT’SLIGHTForashoredinneryoucanmakeanywhere,wrapshrimp,cod,pototoes,andcornin“hobopacks”andcookthemonthegrill.Thefoodsteamsinside,withonlyahalftablespoonbutterperserving.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
2tablespoonsunsaltedbutter,roomtemperature2tablespoonsfinelychoppedfreshdill,plusmoreforgarnish1smallgarlicclove,mincedCoarsesaltandgroundpepper
8ouncesnewpotatoes,scrubbedandthinlysliced1poundskinlesscodfilletsorotherfirmwhite-fleshedfish,suchashalibutorsnapper,cutinto4equalpieces8ouncesmediumshrimp,peeledanddeveined
2earscorn,quartered1lemon,thinlysliced2hardrolls,halved
1Heatgrilltomedium.Inabowl,combinebutter,dill,andgarlic;seasonwithsaltandpepper.
2Foldfour14-inchsquaresofheavy-dutyfoilinhalf,formingfourrectangles.Dividingingredientsevenly,arrangepotatoesinasinglelayerononehalfoffoldedfoil;topwithcod,thenshrimp.Place2piecesofcornontheside.Seasonwithsaltandpepper.Addadollopofthebuttermixtureand2lemonslices.Foldfoiloveringredients,andcrimpedgestightlytoseal.
3Placepacketsongrill,withpotatolayeronthebottom.Cook,rotating(butnotflipping)packetsoccasionally,untilfishandshrimparejustcookedthroughandpotatoesaretender,12to14minutes.
4Removefromgrill.Slitpacketsopen,andtransfercontentstobowls.Garnishwithdillsprigs;servewithrolls.
perserving:358calories;9.1gfat(4.2gsaturatedfat);34.7gprotein;34.5gcarbohydrates;2.7gfiber
SAUTÉEDSHRIMPWITHARUGULAANDTOMATOES
GOODTOKNOWOftenservedrawinsalads,pepperyarugulacanalsobeheatedbrieflyuntilwilted,justlikespinach.Itpairsnicelynotonlywithshrimp,asinthisquicksauté,butalsowithchicken,steak,andsharpcheeses,suchasParmesanandPecorinoRomano.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
1tablespoonplus1teaspoonoliveoil1cupcherryorgrapetomatoes1garlicclove,minced1poundlargeshrimp,peeledanddeveined4ounceswildorbabyarugula(4cups)Coarsesaltandgroundpepper
1tablespoonfreshlemonjuice
1Inalargeskillet,heatoilovermedium-high.Addtomatoesandcook,stirringoften,untilblistered,about2minutes.Addgarlicandcookuntilfragrant,about30seconds.Addshrimpandcook,stirringoften,untilalmostopaquethroughout,about4minutes.
2Addarugula,seasonwithsaltandpepper,andtossuntilwilted,about
1minute.Addlemonjuiceandtosstocombine.
perserving:144calories;5.9gfat(0.9gsaturatedfat);19.1gprotein;3.3gcarbohydrates;0.9gfiber
Cultivatedarugulaiswidelyavailableyear-round,butit’satitsverybestinspringandearlysummer.Maturearugulaissoldinbunches,whilebabyandwildarugulacomelooseorprepackaged.Lookforperkygreenleaveswithoutblemishesorspots.Arugulacanbesandy,sosubmergeitinabowlofcoldwater,thendrainandspindry.Wrapleavesinpapertowels,andrefrigerateinaplasticbag,upto3days.Refreshlimparugulabyplungingitintoicewater.
BACON-WRAPPEDCODWITHFRISÉE
WHYIT’SLIGHTThisdishonlysoundsindulgent.Itstaystrimbycombiningamodestpieceofbacon-wrappedfishwithageneroussalad.Thickfilletsofanyfirm,flaky,andmildfish,suchashalibut,haddock,orstripedbass,wouldworkwellhere.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1pinkgrapefruit1skinlesscodfillet(1¼poundsand1½inchesthick)Coarsesaltandgroundpepper
12slicesbacon(12ounces)1½teaspoonsDijonmustard1½teaspoonshoney1tablespoonsherryvinegar¼cupoliveoil1largeheadfrisée,cutinto1-inchpieces
1Cutoffbothendsofgrapefruit.Workingfromtoptobottom,cutawaypeelandwhitepithwithaparingknife.Holdinggrapefruitoverabowl,cutalongbothsidesofeachmembranetoreleasesegments.Squeezemembraneoverbowltoextractjuice.Reserve¼cupjuice.
2Cutfishinto4equalpiecesandseasonwithsaltandpepper.Ona
worksurface,arrange3slicesbaconsotheyoverlapslightly.Placeapieceoffishatoneshortendandwraptightlywithbacon,trimmingoffanyexcessbacon.Repeatwithremainingfishandbacon.
3Whisktogethermustard,honey,vinegar,andgrapefruitjuice;seasonwithsaltandpepper.Graduallywhiskinoil.
4Heatalargenonstickskilletovermedium-high.Cookfish,seamsidedown,turningoccasionally,untilbaconisdeepgoldenbrownonallsides,andfishisopaquethroughout,about9minutes.Tossfriséewithdressingandgrapefruitsegmentsandservewithfish.
perserving:286calories;22.3gfat(4.7gsaturatedfat);10.4gprotein;11.8gcarbohydrates;4.7gfiber
GRILLEDFISHSANDWICHWITHCABBAGESLAW
GOODTOKNOWAfavoritesandwich,redux:Insteadofbatteringanddeep-frying,fishfilletsarecookedonthegrill,withamerebrushofoil.Topwithatangyslawandserveontoastedbread,andyouwon’tmisstheoriginalintheleast.
SERVES4 PREPTIME:15MINUTES TOTALTIME:30MINUTES
4cupsshreddedgreencabbage(from¼head)Coarsesaltandgroundpepper
1celerystalk,thinlysliced½smallredonion,thinlysliced3tablespoonsmayonnaise1tablespoonred-winevinegar¼teaspooncarawayseedVegetableoil,forgrilling
4stripedbassfilletsorotherfirm-fleshedfish,suchastilapiaorflounder(4to6ounceseach)
8thickslicessandwichbread,suchasbriocheorcountry-stylewhite
1Heatgrilltomedium-high.Inamediumbowl,tosscabbagewith2teaspoonssalt;letstand20minutes,thenpressbetweenlayersofpaper
towelstoremoveexcessliquid.
2Inacleanbowl,tosscabbagewithcelery,onion,mayonnaise,vinegar,andcarawayseed,andseasonwithpepper.
3Cleanandlightlyoilhotgrates.Patfishdrywithpapertowels;seasonwithsaltandpepper,andbrushwithoil.Grillfishuntilopaquearoundtheedgesandundersidereleaseseasilyfromgrill,2to4minutes.Usingathinmetalspatula,flipfishandcookuntilopaquethroughout,1to5minutes.Transfertoaplate.
4Grillbreaduntillightlytoasted,5to10secondsperside.Assemblesandwicheswithfishandcabbageslaw.
perserving:420calories;10.7gfat(2gsaturatedfat);41.8gprotein;40.7gcarbohydrates;8.5gfiber
GRILLEDTILAPIAWITHCHERRYSALSA
GOODTOKNOWAcherrypittermakesquickworkofremovingthepits,butyoucanalsousefrozenpittedcherriesinplaceoffresh;justbesuretothawthemaccordingtopackageinstructionsanddrainthoroughlybeforeusing.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
8ouncesBingcherries(2cups),pittedandcoarselychopped½smallredonion,finelychopped¼cupfreshcilantroleaves,chopped1jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)1tablespoonfreshlimejuiceCoarsesaltandgroundpepper
½teaspoongroundcoriander1tablespoonoliveoil,plusmoreforgrill4tilapiafillets(4to6ounceseach)
1Heatgrill(orgrillpan)tohigh.Inamediumbowl,combinecherries,onion,cilantro,jalapeño,andlimejuice.Seasonwithsaltandpepperandtosstocombine;setsalsaaside.
2Inasmallbowl,stirtogethercoriander,1teaspoonsalt,and¼teaspoonpepper.Patfishdrywithpapertowels.Rubfilletsalloverwith
oil;seasonwithspicemixture.
3Cleanandlightlyoilhotgrates.Grilltilapiauntilopaquearoundtheedgesandundersideloosenseasilyfromgrill,2to3minutes.Usingathinmetalspatula,flipfish;continuetocookuntilopaquethroughout,2to3minutes.Servetilapiatoppedwithcherrysalsa.
perserving:208calories;6gfat(1.3gsaturatedfat);29.3gprotein;10.6gcarbohydrates;1.6gfiber
ROASTEDPEPPERSWITHGARLICANDHERBS
4redoryellowbellpeppers(oramix),halvedandseeded2tablespoonsoliveoil2garliccloves,thinlysliced¼teaspoondriedoreganoCoarsesaltandgroundpepperFreshbasilleaves,torn,forgarnish
Preheatovento450°F.Placebellpeppers,cutsideup,onarimmedbakingsheet.Drizzlewithoil.Dividegarlicamongpeppers.Sprinklewithoreganoandseasonwithsaltandpepper.Roastuntilfleshistenderandskinisblisteredinspots,about35minutes.Transferpepperstoaplatter,garnishwithbasil,andserve.SERVES4
perserving:97calories;7.4gfat(1.1gsaturatedfat);1.3gprotein;7.7gcarbohydrates;2.5g
fiberMARINATEDZUCCHINIWITHMINT
3zucchini,thinlyslicedlengthwise¼cupoliveoilCoarsesaltandgroundpepper
1garlicclove,minced1tablespoonwhite-winevinegar2tablespoonsfreshmintleaves,torn
1Preheatovento475°F.Ontwolargerimmedbakingsheets,tosszucchiniwith2tablespoonsoil;seasonwithsaltandpepper.Roastinasinglelayeruntiltenderandundersidesarebrowned,10to15minutes.
2Transferzucchinitoaservingplate.Sprinklewithgarlic,anddrizzlewithremaining2tablespoonsoilandthevinegar.Letstand1hour(orrefrigerate,covered,uptoovernight).Serveatroomtemperature,toppedwithmint.SERVES4
perserving:151calories;14.3gfat(2gsaturatedfat);1.9gprotein;5.3gcarbohydrates;1.7g
fiberSTEAMEDEGGPLANTWITHPEANUTS
2tablespoonscidervinegar2tablespoonssoysauce2teaspoonslight-brownsugar1teaspoonfinelygratedpeeledfreshginger1garlicclove,smashedandpeeled1teaspoontoastedsesameoil2smalleggplants,quarteredlengthwiseandcutinto4-inchlengths¼cupfinelychoppedunsaltedroastedpeanuts2scallions,trimmedandthinlysliced
1Inasmallsaucepan,combinevinegar,soysauce,brownsugar,ginger,garlic,andoil.Bringtoaboilandcookuntilreducedbyhalf,about3minutes.
2Setasteamerbasketinapanfilledwith1inchsimmeringwater.Addeggplant,cover,andsteamuntiltender,5to7minutes.Servewarm,toppedwithdressing,peanuts,andscallions.SERVES4
perserving:104calories;6gfat(0.8gsaturatedfat);3.9gprotein;11gcarbohydrates;3.8g
fiberGRILLEDCARROTSWITHGINGER
1tablespoonvegetableoil,plusmoreforwok2poundscarrots,cutinto1½-inchpiecesCoarsesaltandgroundpepper
4garliccloves,thinlysliced1piece(1inch)freshginger,peeledandsliced2tablespoonssoysauce
1Coatagrillwokwithoil;preheatongrilloverhighheat.Tosscarrotswith2teaspoonsoil;seasonwithsaltandpepper.Addtowok,covergrill,andcookuntiltender,shakingwokfrequently,20minutes.Ifcarrotsbrowntooquickly,movewoktocoolerpartofgrill.
2Tossgarlicandgingerwithremaining1teaspoonoil.Addtohotwok;cookuntilgarlicisgolden,3minutes.Tosswithsoysauce.Transfertoservingdish.SERVES4
perserving:129calories;3.9gfat(0.3gsaturatedfat);2.8gprotein;22.7gcarbohydrates;6.5
gfiberMIXEDTOMATOSALADWITHOLIVESANDLEMONZEST
2poundsmixedtomatoes,suchasredoryellowbeefsteak,plum,andheirloomvarieties,sliced
¼cupmixedolives1lemon2tablespoonsoliveoilCoarsesaltandgroundpepper
Arrangetomatoesandolivesonaservingplate.Gratelemonzestoversalad.Drizzlewithoil,seasonwithsaltandpepper,andserve.SERVES6
perserving:101calories;7.7gfat(1gsaturatedfat);1.4gprotein;8gcarbohydrates;1.8g
fiberWHITEBEANSALADWITHZUCCHINIANDPARMESAN
2cans(15.5ounceseach)cannellinibeans,rinsedanddrained¾poundzucchini(about2small),trimmed,quarteredlengthwise,andthinlyslicedonthediagonal
4ouncesgreenbeans,trimmedandthinlyslicedonthediagonal(¾cup)2ouncesParmesancheese,crumbled(½cup)½cupfreshbasilleaves,tornGratedzestandjuiceof2lemons
1tablespoonoliveoilCoarsesaltandgroundpepper
Inamediumbowl,combinecannellinibeans,zucchini,greenbeans,Parmesan,basil,lemonzestandjuice,andoil.Seasonwithsaltandpepper,andserve.SERVES4
perserving:205calories;7.7gfat(3gsaturatedfat);11.2gprotein;24gcarbohydrates;6.7g
fiberSESAMEGREENBEANS
1poundgreenbeans,trimmed2teaspoonsricevinegar(unseasoned)½teaspoontoastedsesameoilCoarsesaltandgroundpepper
1teaspoonsesameseeds
1Setasteamerbasketinalargepotfilledwith1inchsimmeringwater.Addgreenbeanstobasket;coverandcookuntilcrisp-tender,about5minutes.
2Meanwhile,inamediumbowl,whisktogethervinegarandoil;seasonwithsaltandpepper.Addgreenbeansandsesameseeds,andseasonwithsaltandpepper.Toss.SERVES4
perserving:46calories;1.1gfat(0.1gsaturatedfat);2.2gprotein;8.5gcarbohydrates;3.9g
fiber15-MINUTEROSEMARY-GARLICPOTATOES
1tablespoonoliveoil2garliccloves,sliced2sprigsrosemary(or¼teaspoondried)1½poundsnewpotatoes,scrubbedandthinlyslicedCoarsesaltandgroundpepper
Combineoil,garlic,androsemaryina2-quartmicrowave-safebakingdishwithalid.Coverandmicrowaveonhighuntilgarlicisfragrant,1minute.Stirinpotatoes.Coverandmicrowaveonhighuntilpotatoesaretender,13to15minutes.Seasonwithsaltandpepper.SERVES4
perserving:151calories;3.6gfat(0.5gsaturatedfat);3.3gprotein;27.6gcarbohydrates;3g
fiberPOTATOESVINAIGRETTE
WHYTHEY’RELIGHTWaxynewpotatoes,tossedinaflavorfulmustardvinaigrette,easilyoutdoheavy,mayonnaise-basedpotatosalads,whilelow-fatyogurtanddilldressupslicedcucumbers.Packeitherlow-caloriesideforapicnic.
1½poundsnewpotatoes,scrubbedCoarsesaltandgroundpepper
¼cupwhite-winevinegar1tablespoonDijonmustard1tablespoonwhole-grainmustard3tablespoonsoliveoil1celerystalk,thinlyslicedcrosswise,plus½cupceleryleaves
1Placepotatoesinamediumsaucepanandcoverwithcoldwater.Bringtoaboil,andaddsalt.Reducetoasimmer,andcookuntiljusttender,12to14minutes.Drain;setasidetocoolslightly.
2Meanwhile,inamediumbowl,combinevinegarandbothmustards;seasonwithsaltandpepper.
3Whenpotatoesarecoolenoughtohandle,quarterandtosswithmustard-vinegarmixture.Coverandrefrigerateuntilchilled,about2hoursoruptoovernight.Addoilandcelerystalkleavestopotatoes;tossandserve.SERVES4
perserving:220calories;10.7gfat(1.5gsaturatedfat);3.2gprotein;29.2gcarbohydrates;
4.3gfiberDILLEDCUCUMBERSALAD
2Englishcucumbers2teaspoonscoarsesalt⅓cupplainlow-fatyogurt¼cuplooselypackedfreshdill,finelychopped,plusdillsprigsforgarnish(optional)
1teaspoonred-winevinegar¼teaspoongroundpepper
1Halvecucumberslengthwise.Withaspoon,scoopoutanddiscardanyseeds.Cutcrosswiseinto⅛-inch-thickslices.Placeinacolandersetoverabowl,andtosswith2teaspoonssalt;letstand15minutes.
2Meanwhile,inamediumbowl,combineyogurt,choppeddill,vinegar,and¼teaspoonpepper.
3Removecucumbersfromcolander,andpatdrywithpapertowels.Addtobowlwithyogurtdressing;tosstocombine.Garnishwithdillsprigs,ifdesired,andserve.SERVES4
perserving:30calories;0.6gfat(0.3gsaturatedfat);1.9gprotein;4.6gcarbohydrates;1g
fiberHERBEDPASTASALAD
WHYTHEY’RELIGHTKeepsummerbarbecuesideslightandfresh:Thisno-fusspastasaladisdressedsimplywithgarlicoilandfreshherbs.Vegetablescookedonthegrillneednoadornmentotherthanalightcoatofoliveoil.Ifusingwoodenskewerstogrillonions,soaktheskewersinwaterforthirtyminutesbeforegrilling.
Coarsesaltandgroundpepper1½poundsorecchietteorothershortpastashape⅓cupoliveoil4garliccloves,sliced1cupchoppedfreshbasilleaves½cupchoppedfreshflat-leafparsley
1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Drain,thenrinsepastaundercoldwatertostopthecooking.Drainwell.
2Meanwhile,inasmallsaucepan,heatoilandgarlicovermedium.Cook,stirring,untilgarlicisfragrantandsizzling,about1minute.Removefromheat;letstand10minutes.
3Pourgarlicoilthroughasieveintoalargebowl;discardgarlic.Addpastaandherbstooil.Seasongenerouslywithsaltandpepper;tosstocombine.(Saladcanberefrigerated,covered,upto2days;beforeserving,tasteandadjustseasoningifnecessary.)Servechilledoratroomtemperature.SERVES8
perserving:393calories;10.2gfat;11.9gprotein;64.3gcarbohydrates;3.1gfiber
MIXEDGRILLEDVEGETABLES
1tablespoonplus1½teaspoonsoliveoil,plusmoreforgrill2mediumredonions,cutinto¾-inch-thickrounds2mediumyellowsquash,cutinto½-inch-thickslicesonthediagonal2redbellpeppers,ribsandseedsremoved,cutinto2-inch-widepieces2yellowbellpeppers,ribsandseedsremoved,cutinto2-inch-widepiecesCoarsesaltandgroundpepper
1Heatgrilltohigh;cleanandlightlyoilhotgrates.Inserttwo8-inchlongskewersthroughonionsliceshorizontally.
2Placeskewersandremainingvegetablesononeortworimmedbakingsheets.Drizzlewiththeoil;seasonwithsaltandpepper.Workinginbatchesifnecessary,transfertogrill.Cook,turningoccasionally,untillightlybrownedandtender,4to8minutesforsquashand8to12minutesforonionsandpeppers.Removeskewers,andserve.SERVES8
perserving:71calories;2.9gfat;2.2gprotein;11gcarbohydrates;2.6gfiber
LIGHTCHERRYCHEESECAKE
SECRETINGREDIENTSThischeesecakehasavelvetytexturebutlessfatthanmorefamiliarversions,thankstoreduced-fatversionsofcreamcheeseandsourcream—plustheunexpectedadditionoflow-fatcottagecheese.Withitsdelectablecherrytopping,thisdessertwillpleaseeveryone,eventhosenotcountingcalories.
SERVES10 PREPTIME:30MINUTES TOTALTIME:1HOUR45MINUTES(PLUSCHILLING)
Nonstickcookingspray8grahamcrackers(3-by-5-inchsize)1tablespoonvegetableoil,suchassafflower3cupslow-fat(1%)cottagecheese8ouncesreduced-fatbarcreamcheese,roomtemperature¾cupplus2tablespoonssugar½cupreduced-fatsourcream4largeeggs2tablespoonsall-purposeflour1teaspoonpurevanillaextract½teaspooncoarsesalt2bags(12ounceseach)frozencherries
1Preheatovento325°F,withrackinlowerthird.Assemblea9-inchspringformpanwiththerimmedsideofthepan’sbottomfacingdown.
Coatpanwithcookingspray;linesidewithalongstripofwaxedorparchmentpaper.
2Inafoodprocessor,grindgrahamcrackersuntilfinecrumbsform.Addoilandpulsetomoisten.Transfercrumbstopreparedpan,andpressfirmlyintothebottom.Placepanonarimmedbakingsheet;bakeuntilcrustislightlybrowned,about15minutes.
3Meanwhile,cleanbowlandbladeoffoodprocessor.Blendcottagecheeseandcreamcheeseuntilverysmoothandglossy,scrapingdownbowlasnecessary,4to5minutes.Add¾cupsugar,thesourcream,eggs,flour,vanilla,andsalt;blendjustuntilfillingissmooth.
4Pourfillingintocrust(crustcanbehotorwarm).Bakeuntilbarelysetincenter,about1hour.Turnovenoff;letcakecoolinoven1hour.Transfercakeinpantoawirerack,andletcoolcompletely,about2hours.Coverandrefrigerateuntilfirm,atleast3hoursorupto2days.
5.Whilecakeisbaking,inalargeskillet,combinecherriesandremaining2tablespoonssugar.Boiluntilliquidisthickandsyrupy,10to15minutes.Letcool,thentransfertoabowl,cover,andrefrigerateatleast2hoursorupto2days.
6.Toserve,unmoldcheesecake(peeloffanddiscardpaperlining).Transfertoaservingplatter;topwithcherrytopping.
perserving:263calories;9.7gfat(4.7gsaturatedfat);14.9gprotein;30.9gcarbohydrates;1.6gfiber
BLUEBERRYPOPS
5cupsfreshblueberries½cupwater,plusmoreifneeded½cupsugar1tablespoonfreshlemonjuice
1Inablender,puréeblueberrieswiththewater,sugar,andlemonjuice.Strainmixturethroughafinesieveintoabowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.Addwaterifneededtoyield3cups.
2Divideamongten2½-ounceicepopmolds.Insertwoodensticksandfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES10
perserving:58calories;0.2gfat;0.4gprotein;14.9gcarbohydrates;1.6gfiber
RASPBERRY-YOGURTPOPS
2cupsplainlow-fatyogurt½cupsugar½cupfrozenraspberries(about3ounces)
1Inamediumbowl,whiskyogurtandsugartocombine.Transfer1cuptoablenderandaddraspberries;puréeuntilwellblended.Strainmixturethroughafinesieveintoanotherbowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.
2Dividingevenly,layerplainandraspberryyogurtmixturesinsix3-ounceice-popmolds.Insertwoodensticksandfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES6
perserving:122calories;1.4gfat(0.8gsaturatedfat);4.4gprotein;23.8gcarbohydrates;0.5
gfiberSTRAWBERRYANDNECTARINEPOPS
2cupsfreshstrawberries,rinsedandhulled4nectarines,halved,pitted,andcutintochunks½cupsugar
1Inablender,puréestrawberries,nectarines,andsugaruntilsmooth.Strainmixturethroughafinesieveintoabowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.
2Dividemixtureamongeight3-ouncemolds.Insertwoodensticks,andfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES8
perserving:86calories;0.3gfat(0gsaturatedfat);0.9gprotein;21.5gcarbohydrates;1.7g
fiberPINEAPPLEPOPS
3cupsfreshpineapplechunks(ortwo14.5-ouncecanschunkpineappleinjuice,drained)
⅓cupmilk¼cupsugar
1Inafoodprocessor,combinepineapplewithmilkandsugar;pulseuntilalmostsmooth,withsomechunksofpineappleremaining.
2Pourhalfthemixtureintoamediumbowl(oraglassmeasuringcupforeasypouring).Pulseremainingmixtureuntilcompletelysmooth;addtomixtureinbowl.
3Divideamongeight3-ounceicepopmoldsorpapercups.Insertwoodensticks,andfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES8
perserving:58calories;0.4gfat(0.2gsaturatedfat);0.6gprotein;14.1gcarbohydrates;0.8g
fiberGRAPEGELATINWITHBLUEBERRIES
GOODTOKNOWItwillcomeasnosurprisethatgelatindessertsareacalorie-counter’sdream.Whatyoumaynotknowisthatthereareelegantwaysofpreparing—andpresenting—thenostalgicdesserts.Formthegelatinsinprettysingle-serveglassesorinaloafpanforunmoldingandslicing.
1envelope(¼ounce)unflavoredpowderedgelatin½cupcoldwater1cup100%whitegrapejuice2cupsfreshblueberries
1Inalargebowl,sprinklegelatinover¼cupcoldwater;letsoften,5minutes.
2Inasmallsaucepan,bringremaining¼cupwatertoaboilovermedium-highheat.Pourovergelatinmixture;stiringrapejuice.
3Divideblueberriesevenlyamongfour6-ounceservingglasses;pouringelatinmixture,pressingblueberriestosubmergethemcompletely.
4Refrigerateuntilset,atleast1hour(orupto5days,coveredwithplasticwrap).SERVES4
perserving:84calories;0.3gfat(0.1gsaturatedfat);2.3gprotein;19.3gcarbohydrates;1.8g
fiberMIXEDBERRYTERRINE
2envelopes(¼ounceeach)unflavoredpowderedgelatin2cups100%whitegrapejuice½cupsugar5½to6cupsmixedfreshberries(about2pounds),suchasstrawberries(rinsed,hulled,andhalved),raspberries,blackberries,andblueberries
1Inasmallbowl,sprinklegelatinover¼cupgrapejuice;letsoften,5minutes.
2Meanwhile,heatsugarwith¼cupgrapejuiceinasmallsaucepanovermedium-high,stirring,untildissolved.Removefromheat;stirinsoftenedgelatinuntildissolved,thenstirinremaining1½cupsgrapejuice.
3Placeberriesina4-by-8-inch(6-cup)loafpan;pourgelatinmixtureover,pressingberriesgentlytosubmergecompletely(removeafewberriesifnecessary).Refrigerateuntilfirm,atleast3hours(orupto2days,coveredwithplasticwrap).
4Tounmold,dipbottomofpaninhotwaterabout5seconds.Invertontoaservingplatter,andshakefirmlytorelease.Slicetoserve.SERVES8
perserving:147calories;0.5gfat(0.1gsaturatedfat);2.6gprotein;35.1gcarbohydrates;4.9
gfiberRUSTICNECTARINETART
WHYIT’SLIGHTOnecrustmakesthistartlessfatteningthanamoretraditional(read:double-crust)summerpie.Ithasahigherproportionofpeak-seasonfruit,anotherbonusforthecalorieconscious.Nectarinesarefeatured,butplums,peaches,apricots,oranymixtureofstonefruitswouldworkbeautifullyhere.
SERVES8 PREPTIME:30MINUTES TOTALTIME:1HOUR20MINUTES(WITHCOOLING)
1sheetfrozenpuffpastry(froma17.3-ouncepackage),thawedaccordingtopackageinstructions
1tablespoonall-purposeflour,plusmorefordusting⅓cupplus2teaspoonssugar5largeripenectarines(about1¾pounds),halved,pitted,andsliced¼inchthickPinchofcoarsesalt
2tablespoonsseedlessred-currantjelly,warmeduntilliquefied
1Preheatovento425°F.Placefoldedpastryonalightlyflouredworksurface;rollouttoa12-by-14-inchrectangle.Trimedgestomakeeven.
2Placepastryonaparchment-linedbakingsheet.Withasharpparingknife,lightlyscoredoughtoforma1-inchborder.Usingafork,prickdoughinsidetheborderevery½inch.Sprinkletheborderwith2teaspoonssugar.Refrigerateuntilslightlyfirm,about10minutes(orup
to1day,coveredwithplasticwrap).
3Bakechilleddoughuntilpuffedandgoldenbrown,10to15minutes.Meanwhile,inalargebowl,gentlytossslicednectarineswithflour,remaining⅓cupsugar,andthesalt.
4Withafork,pressdoughinsidebordertomakelevel;arrangenectarinesinrowsontop(orpilenectarinesontopandthenspreadevenly).Bake,tentedwithfoil,untilnectarineshavesoftened,about10minutes.Removefromovenandbrushnectarineswithwarmjelly.Letcoolcompletely,about20minutes,beforecuttingandserving.
perserving:194calories;8.6gfat(2.2gsaturatedfat);3.2gprotein;29.6gcarbohydrates;1.7gfiber
Nowisthetimetosavorthewarmthofslow-cookedmeats,richlyflavoredstews,andoven-roastedvegetables.Infact,roastingmayjustbecomeyourgo-totechnique,rewardingyouwithtendermeatsandvegetableswithsweet,caramelizededges—andminimaladdedfat.Autumnsquashes,broccoli,brusselssprouts,androotvegetablessuchassweetpotatoesandcarrotsalltakewelltoroasting,asdochicken,pork,andevenfish(foraone-dishmeal,roastmeatandvegetablesinthesamepan).Foracomforting,no-fussdinner,tryasimmeringpotofsoup,includingabrothyonewithturkeymeatballsoravelvetyvegetablepurée.Applesandpearsareeasilyincorporatedintosweet,homespun—yetsurprisinglylean—desserts.
CHICKEN,MUSHROOM,ANDCABBAGESALAD
FLAVORBOOSTERBoilingthedressing—madewithsoysauce,lemonjuice,andtoastedsesameoil—givesitdepthandbalance.Becausethechickenandvegetablesarealleithershreddedorthinlysliced,theyminglewiththecooleddressingandreadilysoakupitsflavors.
SERVES4 PREPTIME:20MINUTES TOTALTIME:40MINUTES
1boneless,skinlesschickenbreast(6to8ounces)Coarsesalt
3tablespoonssoysauce2tablespoonsfreshlemonjuice2tablespoonsvegetableoil,suchassafflower1½teaspoonssugar½teaspoontoastedsesameoil½poundwhiteorcreminimushrooms,trimmedandthinlysliced½headnapacabbage(about1pound),coredandshredded6radishes,trimmedandthinlysliced1carrot,shavedintoribbonswithavegetablepeeler1celerystalk,thinlysliced¼cupfreshmintleaves
1scallion,trimmedandslicedintothinstrips,forserving
1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.
2Inasmallsaucepan,combinesoysauce,lemonjuice,vegetableoil,sugar,andsesameoil.Bringtoaboil,thenletcooltoroomtemperature.
3Transfersoymixturetoamediumbowlandstirinmushrooms.Letstand,stirringoccasionally,untilmushroomssoften,3to5minutes.Addchicken,cabbage,radishes,carrot,celery,andmint;tosstocombine.Topsaladwithscallionandserveimmediately.
perserving:267calories;10.8gfat(1.7gsaturatedfat);30.3gprotein;10.9gcarbohydrates;2.5gfiber
SALADWITHPANCETTACRISPS,ROASTEDBRUSSELSSPROUTS,ANDPEAR
GOODTOKNOWForamoresatisfyingmeal,tryincorporatingjustasmallamountofaflavorfulhigh-fatingredientsuchasbaconornutsintothelow-caloriemix.Herepancettaiscrispedintheovenforhands-off,splatter-freecooking,amethodthatworkswellforbacon,too.
SERVES4 PREPTIME:15MINUTES TOTALTIME:45MINUTES
½poundbrusselssprouts,trimmedandquarteredlengthwise¼cupoliveoilCoarsesaltandgroundpepper
3ouncesthinlyslicedpancetta¼cupwhite-winevinegar1headBostonlettuce(about1pound),tornintobite-sizepieces1firm,riperedBartlettpear,halved,cored,andthinlysliced2ouncesricottasalatacheese,thinlysliced
1Preheatovento425°F,withracksinupperandlowerthirds.Onarimmedbakingsheet,tossbrusselssproutswith2tablespoonsoil;seasonwithsaltandpepper.Bakeonupperrackuntiltender,18to20minutes,
tossingonce.Onanotherrimmedbakingsheet,arrangepancettainasinglelayer.Bakeonlowerrackuntilgoldenbrown,10to12minutes.Transfertoapaper-towel-linedplatetodrain.
2Inalargebowl,whisktogethervinegarandremaining2tablespoonsoil;seasonwithsaltandpepper.Addlettuce,pear,andbrusselssprouts;tosstocombine.Divideamongfourplatesandtopwithricottasalataandpancetta.Serveimmediately.
perserving:301calories;23gfat(6.2gsaturatedfat);11.5gprotein;15gcarbohydrates;4.5gfiber
Thinkofpancettaasthemorearomatic,Italianversionofbacon.Butunlikebacon,pancettaisusuallyrolledinsteadofflat,andcrustedwithspiceslikefennelseedandblackpepperinsteadofbeingsmoked.Thinlyslicedpancettaturnscrispwhenbakedorsautéed.Itcanalsobechoppedtogiveflavortosaucesandstews.Pancettaisavailableatmanysupermarkets,eitheratthedelicounterorinpackagedslicesintherefrigeratorcase.Refrigerate,wrappedinplastic,upto1week,orfreezeupto2months.
BROWN-RICESALADWITHSPINACHANDTOMATOES
SMARTSUBSTITUTIONUnlikewhiterice,brownriceretainsthenutritiousbranandgermcoveringthegrain;ithasthreetimestheamountoffiberandahostofessentialnutrients.Addingbrownriceandotherwholegrainstosaladsmakesthemmorefillingwithoutsignificantlyincreasingfatandcalories.
SERVES4 PREPTIME:10MINUTES TOTALTIME:1HOUR
1½cupswater¾cupbrownriceCoarsesaltandgroundpepper
2tablespoonsoliveoil2teaspoonsred-winevinegar2tablespoonschoppedfreshdill1garlicclove,minced¼teaspoonsugar1mediumcucumber,peeled,halvedlengthwise,seeded,andslicedcrosswise¼-inchthick
2cupsbabyspinach1pintcherrytomatoes,halved
1Bringthewatertoaboilinamediumsaucepan.Stirinbrownriceand1teaspooncoarsesalt.Coverandsimmeroverlowheatuntilriceistenderandhasabsorbedallliquid,about40minutes.Removefromheat;letstand10minutes,thenfluffwithafork.
2Inalargebowl,whisktogetheroil,vinegar,dill,garlic,andsugar.Seasongenerouslywithsaltandpepper.Addrice,cucumber,spinach,andtomatoes,andtosstocombine.Serveimmediately.
perserving:203calories;8.1gfat(1.2gsaturatedfat);4gprotein;29.9gcarbohydrates;3.6gfiber
Lookforbrownriceinpackagesorinthebulksectionofthesupermarket,alongsidewhiterice.Itismoreperishablethanwhitericebutwillkeepforupto6monthsifstoredinanairtightcontainer.Forlongerstorage,freezeinaresealableplasticbagforupto1year.
CELERYANDAPPLESALADWITHPECANS
SMARTSUBSTITUTIONThislighterinterpretationofatraditionalWaldorfsaladreplacesthesweetmayonnaisedressingwithonemadefromreduced-fatsourcream,white-winevinegar,andjustahintofsugar.
SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES
¼cuppecans2tablespoonsreduced-fatsourcream1to2tablespoonswhite-winevinegar1teaspoonsugar1poundcelery(8to10largestalks),peeledifdesired,thinlyslicedonthediagonal(about5cups)
1apple,halved,cored,thinlysliced,thensliceshalvedcrosswiseCoarsesaltandgroundpepper
1Preheatovento350°F.Spreadpecansonarimmedbakingsheet;bakeuntillightlybrowned,tossinghalfwaythrough,5to7minutes.Transfertoaplatetocool.
2Inamediumbowl,whisktogethersourcream,vinegartotaste,andsugaruntilsmooth.Addceleryandapple;seasonwithsaltandpepper.Tossgentlytocombine.Crumbletoastedpecansontop,andserveimmediately.
perserving:98calories;6gfat;1.8gprotein;11gcarbohydrates;3.2gfiber
QUICKESTMUSHROOM-BARLEYSOUP
FLAVORBOOSTERSWhenreducingtheamountoffataddedtoaquick-cookingdish,afewlast-minuteadditions—suchasthefreshlemonjuiceandparsleyinthissoup—canhaveabigimpactontheoveralltaste.AtoppingofshavedParmesanalsoimprovestheendresult.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
1tablespoonoliveoil1¼poundswhitemushrooms,trimmedandsliced1mediumredonion,finelychopped2garliccloves,minced½teaspoondriedthymeCoarsesaltandgroundpepper
4½cupslow-sodiumstore-boughtchickenorvegetablebroth2cupswater1cupquick-cookingbarley¼cupfreshflat-leafparsleyleaves,finelychopped1tablespoonfreshlemonjuice1ounceParmesancheese,shavedwithavegetablepeeler,forgarnish
1Inalargesaucepan,heatoilovermedium-high.Addmushrooms,onion,garlic,andthyme;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetableshavesoftened,6to8minutes.
2Addbrothandthewatertopan;bringtoaboiloverhighheat.Reducetoasimmer;addbarleyandcookuntiltender,about10minutes.Removesoupfromheat;stirinparsleyandlemonjuice.Serveimmediately,garnishedwithParmesan.
perserving:310calories;6.8gfat(2.4gsaturatedfat);15.1gprotein;48.7gcarbohydrates;8.6gfiber
Pearlbarleyandquick-cookingbarleyabsorbwaterfasterthanregularhulledbarleybecausetheirbranlayershavebeenremoved.Thequick-cookingvariety,however,hasalsobeenpresteamedandtakesonly10minutestocook—morethantwiceasfastaspearlbarley.
ONIONSOUPWITHCHEESETOASTS
WHYIT’SLIGHTFrenchonionsoupisusuallycappedwithamoltencrownofcheese,buteachcupofthistrimmerversionistoppedwithapieceofcheesetoastinstead—acupofcheeseisenoughforalleightservings.Well-caramelizedonionsarethetruekeytothissoup’sappeal;besuretocookthemuntiltheyturnadeepgoldenbrown.
SERVES8 PREPTIME:1HOUR TOTALTIME:1HOUR20MINUTES
2tablespoonsunsaltedbutter2tablespoonsoliveoil4poundsonions(about8medium),halvedandthinlysliced4garliccloves,thinlyslicedCoarsesaltandgroundpepper
½cupportorMarsalawine2cans(14.5ounceseach)low-sodiumbeefbroth2cans(14.5ounceseach)low-sodiumchickenbroth2cupswater,plusmoreifneededCheeseToasts(recipefollows)
1Ina5-quartDutchovenorotherheavypot,heatbutterandoilovermedium.Addonionsandgarlic;seasonwithsaltandpepper.Coverandcook,stirringoccasionally,untilonionshavesoftened,12to15minutes.
2Uncoverandcontinuetocook,stirringoccasionally,untilonionsaredarkgoldenbrown,25to30minutesmore.(Ifbottomofpotgetstoodry,addabout¼cupwaterandscrapeupbrownedbitswithawoodenspoon.)3Addportandcookuntilsyrupy,2to3minutes.Stirinbothbrothsand2cupswater,seasonwithsaltandpepper,andbringtoasimmer.Cook20minutes.Toserve,divideamongeightbowlsandtopeachwithacheesetoast.
perserving:261calories;11.6gfat(5.2gsaturatedfat);10.9gprotein;26.1gcarbohydrates;3.7gfiber
8slices(½-inch-thick)baguette1cupcoarselygratedGruyèrecheese(4ounces)
Heatbroiler,withrack4inchesfromheat.Placebaguetteslicesonabakingsheet.Dividecheeseevenlyamongtheslices,andbroiluntilcheeseisgolden,2to4minutes.MAKES8
Letsoupcoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawinmicrowaveorovernightinrefrigeratorandreheatoverlow.
CHICKENPOSOLE
GOODTOKNOWHominy,driedcornkernelsfromwhichthehullandgermhavebeenremoved,addshefttoallkindsofsoupsandstews,includingthisdishofMexicoandtheAmericanSouthwest.LookforcannedhominyatLatinfoodmarketsormanysupermarkets.
SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR50MINUTES
1wholeroasterchickenbreast(about3pounds)2tablespoonsoliveoilCoarsesaltandgroundpepper
2mediumonions,finelychopped8garliccloves,minced⅓cuptomatopaste3tablespoonschilipowder1teaspoondriedoregano4cupswater4cans(14.5ounceseach)low-sodiumchickenbroth4cans(15ounceseach)whitehominy,rinsedanddrainedAssortedtoppings,suchasdicedavocado,thinlyslicedradishes,andcrumbledtortillachips(optional)
1Preheatovento400°F.Placechickeninasmallroastingpanoralargecast-ironskillet.Rubwith1tablespoonoilandseasonwithsaltandpepper.Roastchickenuntilskinisbrowned,juicesrunclear,andan
instant-readthermometerinsertedinthickestpart(avoidingbone)registers165°F,50to60minutes.Transferchickentoaplatter.Whencoolenoughtohandle,removeskinandshredmeatintobite-sizedpieces.Discardskinandbones.Youshouldhaveabout6¾cupschicken(reservetherestforanotheruse).
2Heatremaining1tablespoonoilina5-quartsaucepanovermediumheat.Addonions;cookuntiltranslucent,3to5minutes.Addgarlic,tomatopaste,chilipowder,andoregano;cook,stirringconstantly,untilevenlydistributed.
3Addthewater,broth,andhominy.Bringtoaboil;reduceheattoasimmer,andcookuntilfragrant,about30minutes.
4Stirinchicken;seasonwithsaltandpepper.Cookuntilheatedthrough.Toserve,divideamongeightbowlsandservewithtoppings,asdesired.
perserving(withouttoppings):339calories;7.4gfat(2gsaturatedfat);40.9gprotein;24.9gcarbohydrates;5gfiber
Letposolecoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawovernightinrefrigerator,andreheatoverlow(donotmicrowave,thehominymayburst).
BUTTERNUTBISQUE
SMARTSUBSTITUTIONHalf-and-halfandchickenbrothreplacethestandardheavycream,loweringthecaloriecountofthisvegetablebisquewithoutdiminishingitsappeal.Foradifferentflavor,usegroundnutmegorclovesinplaceofcinnamon,oraddalittlechilipowderforaSouthwesternversion.
SERVES12 PREPTIME:15MINUTES TOTALTIME:45MINUTES
3tablespoonsunsaltedbutter1mediumonion,chopped2garliccloves,sliced½teaspoondriedthyme¼teaspoongroundcinnamon⅛to¼teaspooncayennepepper,plusmoreforgarnish(optional)Coarsesalt
1largebutternutsquash(about4pounds),peeled,seeded,andcutinto1-inchcubes
1can(14.5ounces)low-sodiumchickenbroth1cuphalf-and-half3cupswater1tablespoonfreshlemonjuice¾cupsourcream,forserving
1Inalargesaucepan,heatbutterovermedium.Addonion,garlic,
thyme,cinnamon,andcayennetotaste.Seasonwithsalt,andcook,stirringoccasionally,untilonionissoftened,5to7minutes.
2Addsquash,broth,half-and-half,andthewater.Bringtoaboil;reducetoasimmer,andcookuntilsquashistender,about20minutes.
3Workinginbatches,puréeinablenderuntilsmooth(donotfilljarmorethanhalfwayeachtime).Stirinlemonjuice;seasonwithsalt.Toserve,dividebisqueamongbowlsandtopeachwith1tablespoonsourcream;garnishwithadditionalcayenne,ifdesired.
perserving:117calories;5.4gfat(3.3gsaturatedfat);2.6gprotein;17.1gcarbohydrates;2.8gfiber
Letsoupcoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawinmicrowaveorovernightinrefrigerator.Heatwithabitofwater,stirringoccasionally.Addsourcreamjustbeforeserving.
SEAFOODSTEW
WHYIT’SLIGHTAbrothybase,lean,mildwhitefish,andonlyonetablespoonoliveoilkeepthisdishhealthierthanheavierseafoodstewsandchowders.Drizzlejustalittleextraoliveoilovereachservingtomakethemostoftheoil’sfruityflavor.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1tablespoonoliveoil,plusmoreforserving(optional)1garlicclove,finelychopped1fennelbulb,trimmed,halved,andthinlysliced,frondsreservedforgarnish
1largetomato,cutintolargediceCoarsesaltandgroundpepper
4cupslow-sodiumstore-boughtchickenbroth12ouncesskinlessstripedbassorredsnapperfillets,cutinto1-inchpieces½poundmediumshrimp,peeledanddeveined½poundseascallops,largemuscleremoved
1InamediumDutchovenorotherheavypot,combineoilandgarlic;cookovermedium-highheat,stirring,untilgarlicisfragrant,about1minute.Addfennelandcook,stirringfrequently,untilslightlysoftened,about3minutes.Addtomato,seasonwithsaltandpepper,andcook,stirringfrequently,untiltomatobeginstobreakdown,about3minutes.
2Stirinbrothandbringstewtoagentleboil,thenreducetoasimmer.
Gentlyfoldinseafood.Returntoabaresimmerandcookuntilseafoodisopaquethroughout,about3minutes.Toserve,dividestewamongbowlsanddrizzleeachwithadditionaloil;garnishwithfennelfronds.
perserving:272calories;7.6gfat(1.5gsaturatedfat);40.4gprotein;9.7gcarbohydrates;2.3gfiber
VEGETARIANCHILI
WHYIT’SLIGHTNaturallyleanbeansandextravegetablesmakethisasmarterchoicethanmeat-heavychili.Foracreamygarnish,tryadollopofplainlow-fatGreekyogurtratherthansourcream.
SERVES6 PREPTIME:15MINUTES TOTALTIME:35MINUTES
2tablespoonsextra-virginoliveoil1mediumyellowonion,cutinto½-inchdice4garliccloves,coarselychopped1½teaspoonsgroundcumin1teaspoonchipotlechilepowderCoarsesaltandgroundpepper
1mediumzucchini,cutinto½-inchdice¾cup(6ounces)tomatopaste1can(15.5ounces)blackbeans,rinsedanddrained1can(15.5ounces)pintobeans,rinsedanddrained2cans(14.5ounceseach)dicedtomatoesinjuice1can(4.5ounces)choppedgreenchiles2cupswater
1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Addonionandgarlic;cook,stirringfrequently,untilonionistranslucentandgarlicissoft,about4minutes.Addcuminandchilepowder,seasonwithsaltandpepper;cook,stirring,untilspicesarefragrant,1minute.
Addzucchiniandtomatopaste;cook,stirringfrequently,untiltomatopasteisdarkened,about3minutes.
2Stirinbothbeans,thedicedtomatoes(withtheirjuice),andgreenchiles.Addthewaterandbringmixturetoaboil.Reducetoasimmerandcookuntilzucchiniistenderandliquidreducesslightly,about20minutes.Seasonwithsaltandpepperandserveimmediately.
perserving:232calories;6.1gfat(1gsaturatedfat);10.3gprotein;35gcarbohydrates;9.1gfiber
BROCCOLIRABEANDWHITE-BEANSOUP
FLAVORBOOSTERThefirststepinthisrecipeisaboutbuildingflavors,sodon’ttrytorushit.Similarly,don’tskimponthehandfulofchoppedparsleyaddedattheend—morethanjustagarnish,theherbhelpsbrightenanddefinetheotheringredients.
SERVES6 PREPTIME:30MINUTES TOTALTIME:50MINUTES
2tablespoonsoliveoil2mediumonions,finelychopped4garliccloves,mincedCoarsesaltandgroundpepper
8ouncescreminimushrooms,trimmedandthinlysliced1bunchbroccolirabe(about1pound),trimmedandcoarselychopped2cans(14.5ounceseach)low-sodiumchickenorvegetablebroth2cupswater2cans(15.5ounceseach)cannellinibeans,rinsedanddrained¼cupchoppedfreshflat-leafparsley
1InalargeDutchovenorotherheavypot,heatoilovermedium.Addonionsandgarlic;seasonwithsaltandpepper.Cook,stirringfrequently,untilonionshavesoftened,8to10minutes.Addmushrooms;cook,
stirringoccasionally,untilmushroomsbegintoreleasetheirliquid,2to4minutes.Addbroccolirabe;cook,stirring,untilwilted,2to3minutes.
2Addbrothandthewater;seasonwithsaltandpepper.Bringtoaboil,thenreduceheattomedium-low.Cook,stirringoccasionally,untilbroccolirabeistender,10to15minutes.Addbeansandparsley;simmeruntilwarmedthrough,about5minutes.Serveimmediately.
perserving:140calories;5.1gfat(1gsaturatedfat);8.1gprotein;14.5gcarbohydrates;4.3gfiber
SPINACHFRITTATAWITHGREENSALAD
WHYIT’SLIGHTThewholeeggsintheseindividualfrittatasaresupplementedwitheggwhitesforfewercaloriesandlesscholesterol.Theystilltasterich,though,thankstoasmallamountofnuttyGruyèrecheese.Customizetherecipebyaddingfreshherbs,choppedcookedvegetables,orevenabitofcubedhamtotheeggmixturebeforebaking.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
4largeeggsplus8largeeggwhites½cupgratedGruyèrecheese3tablespoonsmilkCoarsesaltandgroundpepper
1tablespoonplus1teaspoonoliveoil2smallshallots,minced5ouncesbabyspinach(about6cups)Nonstickcookingspray
8ouncesmesclun(about8cups)1teaspoonsherryvinegar
1Placefour8-ouncebakingdishesonarimmedbakingsheetandtransfertooven;preheatovento450°F.Whileovenisheating,inalargebowl,whisktogetherwholeeggsandeggwhites,¼cupcheese,themilk,1teaspoonsalt,and¼teaspoonpepper.
2Inalargeskillet,heat1teaspoonoilovermedium.Addshallotsandcook,stirringoccasionally,untilsoftened,2to3minutes.Addspinach;cook,tossing,untilwilted,3to5minutes.Seasonwithsaltandpepper,andstirspinachmixtureintoeggmixture.
3Removebakingsheetfromovenandcoateachdishwithcookingspray.Immediatelypoureggmixtureintodishes,dividingevenly,andtopeachwith1tablespooncheese.Bakeuntilfrittatasarepuffedupandgoldenbrown,about15minutes.
4Tossmesclunwithvinegarandremainingtablespoonoil;seasonwithsaltandpepper.Servefrittatasonplates,withsaladalongside.
perserving:226calories;12.4gfat(3.7gsaturatedfat);18.3gprotein;12.1gcarbohydrates;4.1gfiber
EGGSWITHMUSHROOMSANDSPINACH
GOODTOKNOWCookinginparchmentpacketsisalow-fat,no-messtechniqueforpreparingeggs.Here,mushroomsandspinach—andameredrizzleofoliveoil—arebakedalongwiththeeggsforadeliciousmealanytimeofday.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
1tablespoonplus1teaspoonoliveoil,plusmoreforbrushing1package(10ounces)frozenchoppedspinach,thawedandsqueezedofexcessliquid
8ouncescreminimushrooms,trimmedandcoarselychopped8largeeggsCoarsesaltandgroundpepper
1Preheatovento400°F,withracksinupperandlowerthirds.Cutfour24-inch-longpiecesofparchment;foldeachpieceinhalf,thencutintoahalf-heartshape.Unfoldandplacetwopiecesoneachoftworimmedbakingsheets.
2Brushhalfofeachparchmentheartwithoil.Placespinachandmushroomsonoiledhalvesofparchment.Crack2eggsovereachanddrizzleeachwith1teaspoonoil.Seasonwithsaltandpepper.Foldeach
packetintoa“classic”shape.
3Bakeuntilpacketsarefullypuffed(eggwhiteswillbeset),rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,6to9minutes.Serveimmediately.
perserving:222calories;15.2gfat(3.8gsaturatedfat);16.8gprotein;6.1gcarbohydrates;2.5gfiber
Thisrecipeworksbestwithwhiteparchment;thebrowntypeabsorbsmoreheat,leadingtoovercookedeggs.
LIGHTEREGGPLANTPARMESAN
WHYIT’SLIGHTThisItalianrestaurantstandbyturnsvirtuouswithbaked(insteadoffried)eggplantandahealthierbéchamelmadefromskimmilk,whichisthencombinedwithsomemarinarasauce.Usinglesscheesealsohelps;here,thetwocheesesaresprinkledonlyontop,ratherthanineachlayer.
SERVES4 PREPTIME:20MINUTES TOTALTIME:45MINUTES
1largeItalianeggplant(2pounds),sliced½inchthickcrosswise1tablespoonoliveoilCoarsesaltandgroundpepper
1cupskimmilk3tablespoonsall-purposeflour2garliccloves,minced1cuphomemadeorstore-boughtmarinarasauce½cupgratedpart-skimmozzarellacheese⅓cupgratedParmesancheese
1Preheatovento450°F,withracksinupperandlowerthirds.Arrangeeggplantinasinglelayerontworimmedbakingsheets.Brusheggplantonbothsideswithoil,andseasonwithsaltandpepper.Bakeuntilgoldenbrownandverytender,20to25minutes,turningslicesandrotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.
2Meanwhile,inamediumsaucepan,whisktogether¼cupmilk,theflour,andgarlic.Graduallywhiskinremaining¾cupmilkand½cupmarinarasauce.Bringtoaboil;reducetoasimmer,andcookuntilsaucehasthickened,2to3minutes.
3Spread¼cupmarinarasauceinthebottomofashallow2-quartbakingdish.Alternatelayersofbakedeggplantwithmilksauce.Dollopwithremaining¼cupmarinarasauce.TopevenlywithmozzarellaandParmesan.Bakeonupperrackuntilcheeseisbrownedandsauceisbubbling,10to15minutes.Serveimmediately.
perserving:229calories;9.3gfat(3.3gsaturatedfat);11.9gprotein;26.7gcarbohydrates;8.9gfiber
WHOLE-WHEATSPAGHETTIWITHLIGHTERPESTO
WHYIT’SLIGHTWithlessoil,fewernuts,andmorebasil,thisbetter-for-youpestocutscalorieswithoutsacrificinganyofthefabulousflavor.Servethesauceoverwhole-wheatpastaformorefiber.Extrapestofreezesnicely,soconsiderdoublingthebatch.
SERVES4 PREPTIME:10MINUTES TOTALTIME:15MINUTES
Coarsesaltandgroundpepper8ounceswhole-wheatspaghettiLighterPesto(recipefollows)Freshbasilleaves,cutintochiffonade,forgarnish(optional)
1Inalargepotofboilingsaltedwater,cookspaghettiuntilaldenteaccordingtopackageinstructions.Reserve½cuppastawater;drainpastaandreturntopot.
2Tosspastawithpesto,addingreservedpastawateralittleatatimetocreateathinsaucethatcoatsspaghetti(youmaynotneedallthewater).Seasonwithsaltandpepper.Serveimmediately,garnishedwithbasil,ifdesired.
perserving:351calories;16gfat(2.6gsaturatedfat);11gprotein;44.9gcarbohydrates;8.2gfiber
3cupsfirmlypackedfreshbasilleaves(2ounces)3tablespoonswalnutpieces3tablespoonsgratedParmesancheese2garliccloves(peeled)1tablespoonfreshlemonjuice3tablespoonswaterCoarsesaltandgroundpepper
3tablespoonsextra-virginoliveoil
Inafoodprocessor,combinebasil,walnuts,Parmesan,garlic,lemonjuice,andthewater;seasonwithsaltandpepper.Puréeuntilapasteforms.Withmotorrunning,addoilinathinstream.Processuntilverysmooth,about1minute.Pestocanberefrigeratedinanairtightcontainer,withplasticwrappressedontothesurfacetopreventdiscoloration,upto3days.(Orfreezeinanairtightcontainerupto6months;thawintherefrigerator.)MAKES¾CUP
CUBANBLACK-BEANSTEWWITHRICE
GOODTOKNOWHeartyandsatisfying,beansoupsoftensimmerforhours;thisvegetarianstewtastesasifitdid,butusescannedbeansandbrothasshortcuts.Tothickenthesoup,mashsomeofthebeanswiththebackofaspoonduringcooking.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
1½cupslong-grainwhiterice1tablespoonoliveoil1mediumredonion,finelychopped1garlicclove,minced1redbellpepper,ribsandseedsremoved,finelychopped2cans(19ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)low-sodiumvegetablebroth1tablespooncidervinegar½teaspoondriedoreganoCoarsesaltandgroundpepperAssortedtoppings,suchaslimewedges,freshcilantroleaves,andslicedradishes(optional)
1Cookriceaccordingtopackageinstructions.Meanwhile,heatoilinalargesaucepanovermedium.Addonion,garlic,andbellpepper.Cook,
stirringoccasionally,untilonionhassoftened,8to10minutes.
2Addbeans,broth,vinegar,andoregano.Cook,mashingsomebeansagainstsideofpanwiththebackofaspoon,untilslightlythickened,6to8minutes.Seasonwithsaltandpepper.Fluffricewithafork.Servebeanswithrice,andwithtoppings,asdesired.
perserving(withouttoppings):439calories;5.1gfat(0.6gsaturatedfat);13.8gprotein;81.4gcarbohydrates;10.3gfiber
BUTTERNUTSQUASHRISOTTO
WHYIT’SLIGHTRisotto’slittlesecret:It’susuallyenrichedwithamplebutterattheend.Butonebiteofthisversion,whichcontainsjustonetablespoonbutter,showshowdelectablethedishcanbewithoutalltheextrafatandcalories.Andratherthanaddingthesquashattheendofcooking,pertheusualmethod,youcookitalongwiththerice,soitcontributescreaminessandsweetnesstothefinaloutcome.
SERVES4 PREPTIME:1HOUR TOTALTIME:1HOUR
2cans(14.5ounceseach)low-sodiumchickenbroth½cupwater1tablespoonunsaltedbutter1½poundsbutternutsquash,seededandpeeled(seebelow)andcutinto½-inchchunksCoarsesaltandgroundpepper
1cupArboriorice½cupdrywhitewine⅓cupgratedParmesancheese,plusmoreforgarnish1tablespoonchoppedfreshsage,plusmoreforgarnish
1Inamediumsaucepan,bringbrothandthewatertoasimmerovermediumheat;coverpan.
2Meanwhile,inamediumDutchovenorheavypot,meltbutterovermediumheat.Addsquash;seasonwithsaltandpepper.Cook,stirringoften,untiledgessoften,6to8minutes.Addriceandcook,stirring,untiltranslucentaroundtheedges,about1minute.
3Addwine;cook,stirring,untilevaporated,about1minute.Reduceheattomedium-low.Add½cuphotbrothmixture.Cook,stirring,untilalmostallliquidisabsorbed.Repeatprocess,graduallyaddingbroth,untilriceisaldenteandliquidiscreamy(youmaynotneedtouseallthebroth),about25minutestotal.
4StirinParmesanandsage,andseasonwithsalt.Serveimmediately,garnishedwithadditionalParmesanandsage,ifdesired.
perserving:381calories;5gfat(3.4gsaturatedfat);11.2gprotein;66.4gcarbohydrates;6.8gfiber
Withasharpchef’sknife,cutofftopandbottomofsquash.Halvesquashcrosswise,thenlengthwise.Scoopoutseedsandfibrousfleshwithaspoonanddiscard.Peelwithavegetablepeeler(orsharpknife)andcutasdirectedinrecipe.
STUFFEDREDPEPPERSWITHQUINOAANDPROVOLONE
GOODTOKNOWQuinoa—anutritionalpowerhousethat’salsoanexcellentsourceofprotein—starsinthisvegetarianmain;choppedwalnutscomplementquinoa’snuttytaste.Chooseshort,squatbellpeppersthatwillstanduprighteasily.
SERVES4 PREPTIME:35MINUTES TOTALTIME:1HOUR50MINUTES
4redbellpeppers1tablespoonoliveoil1mediumonion,finelychopped2garliccloves,minced1teaspoongroundcorianderCoarsesaltandgroundpepper
1cupquinoa,rinsed1cupwater½cupfreshflat-leafparsleyleaves,coarselychopped⅓cupwalnuts,coarselychopped1cupcoarselygratedagedprovolonecheese(4ounces)
1Preheatovento450°F,withrackinupperthird.Sliceaverythinlayerfromthebaseofabellpeppersoitsitsupright.Sliceofftop,justbelowstem,andremoveribsandseedsfromtopandbottomparts.Repeatwithremainingpeppers.Discardstems,choptops,andreservebottomsforstuffing.
2Inamediumsaucepan,heatoilovermedium.Addonion,garlic,coriander,andchoppedpeppertops;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionhassoftened,about5minutes.
3Addquinoa,andcook,stirring,untilfragrant,1minute.Addthewaterandbringtoaboil.Reducetoasimmer,cover,andcookuntilwaterhasbeenabsorbedandquinoaistender,11to13minutes.Removefromheat.Stirinparsley,walnuts,and¾cupprovolone;seasonwithsaltandpepper.
4Dividequinoamixtureevenlyamongpeppers;placeina2-quartbakingdish.Coverwithparchment,thenfoil,andbakeuntilpeppersaretender,about1hour.Uncoverandtopevenlywithremaining¼cupprovolone;bakeuntilcheesemelts,10to15minutesmore.Servewarm.
perserving:390calories;19.3gfat(6.2gsaturatedfat);15.8gprotein;41.8gcarbohydrates;6.4gfiber
BROCCOLINIANDFETAGALETTE
SMARTSUBSTITUTIONThissavorypie’sflakycrustismadewitholiveoilinsteadofbutter,reducingtheamountofsaturatedfat.Thegaletteiseasytoassembleandversatile:Ifyoucan’tfindBroccolini,substitutebroccoliflorets,ortrycrumbledgoatcheeseinplaceoffeta.
SERVES6 PREPTIME:10MINUTES TOTALTIME:1HOUR15MINUTES
2cupsall-purposeflour,plusmorefordusting¼cupoliveoilCoarsesaltandgroundpepper
⅓cupcoldwater2bunchesBroccolini(1poundtotal)¼cupgratedParmesancheese(1ounce)⅔cupcrumbledfetacheese(3ounces)¼teaspoonred-pepperflakes1largeegg,lightlybeaten
1Inamediumbowl,combineflour,oil,1teaspoonsalt,andthewater.Withafork,stirtocombine.Kneaddough1minute.Coverwithplasticwrapandletrest30minutes.
2Preheatovento400°F,withrackinlowerthird.Inalargepotofboilingsaltedwater,cookBroccoliniuntilbrightgreen,about1minute.
Withtongs,transfertoapaper-towel-linedplate.
3Onalightlyflouredsurface,rolloutdoughtoa14-inchround;transfertoaparchment-linedbakingsheet.SprinkledoughwithParmesanandtopwithBroccolini,leavinga2½-inchborder.Topwithfetaandred-pepperflakes;seasonwithsaltandpepper.Folddoughborderoverfillingandbrushwithbeatenegg.
4Bakeuntilcrustisgoldenbrownandtoppingisheatedthrough,35to40minutes.Servewarmoratroomtemperature.
perserving:305calories;13.4gfat(3.6gsaturatedfat);11.5gprotein;35.4gcarbohydrates;1.6gfiber
ROASTEDCHICKENANDPEARS
WHYIT’SLIGHTSometimesroastchickenrecipescallforsoftenedbuttertobespreadover—orevenunder—theskinbeforeputtingthebirdintheoven.Here,amixtureofparsleyandthyme(andnotbutter)isspreadunderandontopoftheskinofchickenthighsforaddedflavor,whilehoneyandasmallamountofoliveoilbrushedontophelpkeepthechickenmoist.
SERVES4 PREPTIME:25MINUTES TOTALTIME:1HOUR25MINUTES
1largeparsnip(about8ounces),peeled,halvedlengthwise,andcutinto2-inchlengths
1largewhiteturnip(about1pound),peeledandcutinto1-inchchunks2smallredonions,cutinto1-inch-widewedges2tablespoonsred-winevinegar2tablespoonsoliveoil1teaspoondriedthymeCoarsesaltandgroundpepper
2tablespoonschoppedfreshflat-leafparsley4eachbone-in,skin-onchickendrumsticksandthighs(about2poundstotal)
1tablespoonhoney3firm,ripeBoscpears(about1½poundstotal),halved,cored,andcutinto½-inch-thickwedges
1Preheatovento375°F.Onalargerimmedbakingsheet(ortwosmallones),tossparsnip,turnip,andonionswithvinegar,1tablespoonoil,and½teaspoonthyme;seasonwithsaltandpepper.
2Inasmallbowl,combineparsleyandremaining½teaspoonthyme;seasonwithsaltandpepper.Carefullyslidefingersunderchickenskintoloosen;spreadparsleymixtureunderandontopofskin.Pushvegetablestoedgesofbakingsheet;placechickenpiecesincenter,androast30minutes.
3Inasmallbowl,combinehoneyandremaining1tablespoonoil.Removebakingsheetfromoven;addpearsandtosswithvegetablestocombine.Brushtopofchickenpieceswithhoneymixture;roast30minutesmore,oruntilthighjuicesrunclearwhenmeatispierced.Serveimmediately.
perserving:421calories;15.8gfat(3.3gsaturatedfat);30gprotein;41.9gcarbohydrates;8.7gfiber
SPICYCHICKENSTIR-FRYWITHPEANUTS
WHYIT’SLIGHTEachservingofthisstir-fryhasonlyoneteaspoonoilandatablespoonofroastedpeanuts.Limejuiceandfreshbasiladdedattheendperkupthedish,soittastesjustasgoodas(orevenbetterthan)moretraditionalversions.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
1tablespoonplus1teaspoonpeanutoil3boneless,skinlesschickenbreasthalves(6to8ounceseach),thinlyslicedcrosswise
4garliccloves,thinlysliced1serranoorjalapeñochile,thinlyslicedcrosswise(ribsandseedsremovedforlessheat,ifdesired)
8ouncessnowpeas(about4cups),stemendstrimmedCoarsesaltandgroundpepper
¼cupfreshlimejuice¼cupchoppedroastedpeanuts¾cuplooselypackedfreshbasilleaves,torn
1Inawokorlargenonstickskillet,heatoiloverhigh.Addchicken;cookuntilbrownedononeside,2to3minutes.
2Turnchickenandaddgarlic,chile,andsnowpeas.Cookuntilchickeniscookedthrough,2to3minutesmore.Seasonwithsaltandpepper;stirinlimejuice,peanuts,andbasil.Serveimmediately.
perserving:369calories;12gfat(2.1gsaturatedfat);51.5gprotein;13.2gcarbohydrates;4.1gfiber
LIGHTERCHICKENENCHILADAS
WHYIT’SLIGHTThisrenditionofaTex-Mexfavoriteusesleanchickenbreasts,corntortillas,andjustenoughMontereyJackcheesetocreatealuscioustopping.Thegentle,moistheatofpansteamingkeepsthechickenbreastsjuicyandtenderwithoutanyoil.
SERVES4 PREPTIME:20MINUTES TOTALTIME:45MINUTES
3boneless,skinlesschickenbreasthalves(6to8ounceseach)Coarsesaltandgroundpepper
2tablespoonsvegetableoil,suchassafflower2garliccloves,minced¼cupall-purposeflour1teaspoongroundcumin1to2tablespoonsmincedcannedchipotlesinadobo1can(14.5ounces)low-sodiumchickenbroth½cupwater8corntortillas(6-inch),warmed(seenote)½cupgratedMontereyJackcheese(2ounces)
1Inalargeskillet,bring1inchwatertoaboil.Addchicken,andseasonwithsalt;cover,andreduceheattomedium-low.Simmer5minutes;removeskilletfromheat.Letchickensteam,covered,untilcooked
through,12to14minutes.Transferchickentoamediumbowl;whencoolenoughtohandle,shredwithtwoforks.
2Whilechickeniscooking,inamediumsaucepan,heatoilovermedium.Addgarlic;cook,stirring,untilfragrant,about1minute.Addflour,cumin,andchipotlestotaste;cook,whisking,1minute.Whiskinbrothandthewater;bringtoaboil.Reducetoasimmer,andcook,whiskingoccasionally,untilsaucehasthickenedslightly,5to8minutes;seasonwithsaltandpepper.Transfer1cupsaucetobowlwithchicken;tosstocombine.
3Preheatovento400°F.Spread¼cupofremainingsauceevenlyinan8-inchsquarebakingdish.Filleachtortillawithchickenmixture,dividingevenly;rolluptightly,andarrange,seamsidedown,inbakingdish.Coverwithremainingsauce,andtopwithcheese.Bakeuntilcheeseismeltedandsauceisbubbling,15to20minutes.Letcool5minutesbeforeserving.
perserving:437calories;15gfat(4.4gsaturatedfat);43.6gprotein;30.8gcarbohydrates;3.7gfiber
Towarmthecorntortillas,wrapthem(stacked)indamppapertowelsandmicrowave30to60seconds,justuntilsoftened.Oryoucanusetongstotoastthemonagas-stoveburnerforabout30secondsperside.
HAM-AND-SAGE-STUFFEDCHICKENWITHBROCCOLI
GOODTOKNOWOneeasywaytoensureboneless,skinlesschickenbreasthalvescookupmoistandflavorfulistostuffthem.Here,acombinationofbread,ham,sage,andoliveoildoesthejobindeliciousfashion.Sautébroccoliinthesameskilletasthechickenforafastside.
SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES
4sliceswhitesandwichbread,cutintocubes(about2½cups)2ouncessliceddeliham,coarselychopped½teaspoondriedsage¼cupoliveoilCoarsesaltandgroundpepper
4boneless,skinlesschickenbreasthalves(6to8ounceseach)2packages(10ounceseach)frozenbroccoliflorets,thawed2garliccloves,minced1tablespoonwhite-winevinegar
1Inamediumbowl,combinebread,ham,sage,and2tablespoonsoil;seasonwithsaltandpepper.
2Laychickenflatonaworksurface.Usingaparingknife,cuta2-inch-
longslitinthethicksideofeachbreasthalf.Insertknifeandpivot,carefullyformingadeeppocketwithoutenlargingopening(orpiercingthroughoppositeside).Stuffeachpocketwithbreadmixture,packingtightly;seasonchickenwithsaltandpepper.
3Inalargeskillet,heat1tablespoonoilovermedium-high.Addchicken;cookuntilbrownedononeside,6to8minutes.Turnchicken,coverskillet,andreduceheattomedium.Cookuntilchickeniscookedthrough,6to8minutesmore.Transfertoaplate;tentwithfoiltokeepwarm.
4Inthesameskillet,heatremainingtablespoonoilovermedium-high;addbroccoliandgarlic.Cook,tossing,untilbroccoliiswarmedthrough,4to6minutes.Removefromheat;stirinvinegar.Servewithbroccoli.
perserving:463calories;17.6gfat(3.2gsaturatedfat);53.5gprotein;19.2gcarbohydrates;3.9gfiber
APPLE-BRAISEDTURKEYTHIGHS
GOODTOKNOWEventhedarkmeatofturkeyandchicken,suchasthighsandlegs,canbepartofalow-caloriemeal;cookingthemeatwithskinandbonesintactyieldsgreatflavor,andtheskincanbediscardedbeforeservingtoreducefatandcalories.Servewithsteamedgreenbeanstossedwithalittlemeltedbutter.
SERVES4 PREPTIME:30MINUTES TOTALTIME:2HOURS30MINUTES
1tablespoonoliveoil2turkeythighs(about2poundstotal)Coarsesaltandgroundpepper
2largeshallots,thinlysliced4CortlandorGrannySmithapples,peeled,quartered,andcored2cupsunsweetenedapplecider1can(14.5ounces)low-sodiumchickenbroth2teaspoonscidervinegar
1Preheatovento350°F.InamediumDutchovenorotherovenproofheavypot,heatoilovermedium-high.Patturkeydrywithpapertowelsandseasonwithsaltandpepper.Addtopot,skinsidedown.Cookuntilskinisgoldenandcrisp,about8minutes.Transferturkeytoaplate.
2Addshallotstopotandcook,stirringoccasionally,untilsoftened,
about5minutes.Addapplesandcookuntilslightlysoftened,about5minutes.
3Returnturkey,skinsideup,topot;addciderandbroth.Bringtoaboil,cover,thentransfertooven.Cook1½hours.Uncover;cook30minutesmore.
4Removepotfromovenandtransferturkeytoacuttingboard.Skimfatfromcookingliquidandstirinvinegar.Slicemeatoffbones(discardbones);removeskin,ifdesired.Serveturkeywithapplesandpansauce.
perserving:399calories;10.6gfat(2.8gsaturatedfat);37.3gprotein;38.6gcarbohydrates;3.5gfiber
SPICE-RUBBEDTURKEYBREASTWITHSWEETPOTATOES
FLAVORBOOSTERAmixtureofrosemary,paprika,andlimejuiceisrubbedoverleanturkeybeforeroasting;sweetpotatoescookedalongsidesoakuptheflavorfulpanjuices,whicharealsodrizzledovereachserving.Servewithasideofsautéedleafygreens.
SERVES4 PREPTIME:10MINUTES TOTALTIME:1HOUR20MINUTES
1½teaspoonsdriedcrushedrosemary1teaspoonsweetpaprikaCoarsesaltandgroundpepper
2tablespoonsfreshlimejuice2tablespoonsoliveoil1bonelessturkeybreasthalf(about1pound),skinremoved2sweetpotatoes(about1poundtotal),halvedlengthwise
1Preheatovento400°F.Inasmallbowl,mixtogetherrosemary,paprika,1½teaspoonscoarsesalt,½teaspoonpepper,thelimejuice,and1tablespoonplus1teaspoonoil;rubmixturealloverturkey.Placeincenterofarimmedbakingsheet.
2Brushcutsidesofsweetpotatoeswithremaining2teaspoonsoil;arrange,cutsidedown,onsheetaroundturkey.Roastuntilaninstant-readthermometerinsertedincenterofbreastregisters160°F,about50minutes(sweetpotatoesshouldbetender).Removefromoven,andletstand10minutes,tentedwithfoiltokeepwarm(temperaturewillriseby5degrees).
3Cutturkeyintothickslices.Cutsweetpotatohalvesintowedges.Transferturkeyandsweetpotatoestoaservingplatter,anddrizzleturkeywithjuicesfrombakingsheet.
perserving(withoutescarole):278calories;3.2gfat(0.6gsaturatedfat);37.4gprotein;23.2gcarbohydrates;3.5gfiber
2tablespoonsoliveoil3garliccloves,smashedandpeeled2smallheadsescarole(about1poundtotal),trimmed,leavestornCoarsesalt
Inalargeskillet,heatoilovermedium.Addgarlicandcookuntilfragrantandlightgolden,about3minutes.Stirinescarole;seasonwithsalt.Cook,stirringfrequently,untiltender,about10minutes.SERVES4
perserving:82calories;7gfat(1gsaturatedfat);1.6gprotein;4.5gcarbohydrates;3.6gfiber
CHICKENWITHCORNMEALDUMPLINGS
SECRETINGREDIENTBeerflavorsthisrobustchickenandvegetablestew.Anylight-ormedium-coloredlagerwilldo,butpilsner—withitspronouncedtasteofhops—worksbest.
SERVES6 PREPTIME:35MINUTES TOTALTIME:1HOUR15MINUTES
3tablespoonsunsaltedbutter1½poundsboneless,skinlesschickenthighs(about5),cutinto1-inchpiecesCoarsesaltandgroundpepper
½bunchscallions,trimmedandcutinto½-inchpieces1greenbellpepper,ribsandseedsremoved,cutinto½-inchdice2celerystalks,cutinto½-inchdice2mediumcarrots,cutinto½-inchdice1teaspoondriedthyme¼cupall-purposeflour2bottles(12ounceseach)pilsneroranotherlight-ormedium-bodiedlager1can(28ounces)wholepeeledtomatoes(withtheirjuice)1to2tablespoonsred-winevinegarCornmealDumplingDough(recipefollows)
1InalargeDutchovenorotherheavypot,melt1tablespoonbutterovermedium-high.Patdrychickenandseasonwithsaltandpepper.Addtopot,andcook,stirringoccasionally,untilbrownedonallsides,about5minutes.Withaslottedspoon,transferchickentoamediumbowl.
2Addremaining2tablespoonsbutter,thescallions,bellpepper,celery,andcarrotstopot.Cook,stirringoccasionally,untilscallionsandceleryaresoft,about4minutes.Stirinthymeandflourandseasonwithsaltandpepper;cook1minute.Whiskinbeerandreturnchickentopot.Withyourhands,roughlyteartomatoesandaddtopotalongwiththeirjuices.Bringtoarapidsimmerandcook,uncovered,30minutes.Seasontotastewithvinegar.
3Reducetoamediumsimmeranddropdoughbyroundedtablespoonfulsontopofstew.Coverandsimmeruntildumplingsarecookedthrough,7to10minutes.Serveimmediately.
perserving:438calories;17gfat(7gsaturatedfat);26gprotein;35gcarbohydrates;3gfiber
⅔cupall-purposeflour⅓cupfineyellowcornmeal1½teaspoonsbakingpowder1teaspoonsugar¼teaspooncoarsesalt1tablespoonunsaltedbutter½cuplow-fatbuttermilk
Inamediumbowl,whisktogetherflour,cornmeal,bakingpowder,sugar,andsalt.Usingyourfingers,workinbutteruntilsmallcrumbsform.Stirinbuttermilktoformaslightlylumpybatter;donotovermix.
CHICKENCACCIATORE
WHYIT’SLIGHTRatherthancookingthisheartyItalianstewonthestove,inthetraditionalmanner,itispreparedinthemicrowave,usingfarlessoil(becauseyoudon’thavetobrownthechickenthighsfirst)andinmuchlesstime.
SERVES4 PREPTIME:15MINUTES TOTALTIME:30MINUTES
8ouncesshiitakemushrooms,stemsremoved,capscleanedandthinlysliced
5garliccloves,thinlysliced1tablespoonoliveoil¼cupwaterCoarsesaltandgroundpepper
1⅓cupscannedcrushedtomatoesinjuice3stripsorangezest(each3incheslongand½inchwide)¼teaspoondriedrosemary⅛teaspooncayenne1poundboneless,skinlesschickenthighs,cutinto1-inchpieces
1Ina2½-quartmicrowave-safedish,combinemushrooms,garlic,oil,andthewater;seasonwithsaltandpepper.Coverandmicrowaveonhigh,2minutes.
2Stirintomatoes(withtheirjuice),orangezest,rosemary,cayenne,andchickenuntilcombined.Cover;microwaveonhighuntilchickenisjustcookedthrough,12to14minutes.Removeorangezest,andserve.
perserving:212calories;8.2gfat(1.7gsaturatedfat);25.3gprotein;10.1gcarbohydrates;2.5gfiber
FLATIRONSTEAKWITHCAULIFLOWERANDARUGULA
WHYIT’SLIGHTServingsmall,leansteaks—onlyfivetosixounceseach—alongwithalightlydressedsaladofcauliflowerandarugulakeepsthismeallowincalories.Theonlyaddedoilisusedinthedressing.Thesteakissearedinadryskillet;thecauliflowerisbrownedinthejuicesleftbehind.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
4smallflatironsteaks(5to6ounceseach)Coarsesaltandgroundpepper
1headcauliflower(about2½pounds),coredandcutintosmallflorets2garliccloves,smashedandpeeled½cupwater,plusmoreifneeded2tablespoonsfreshlemonjuice,pluslemonwedgesforserving1tablespoonoliveoil2bunchesarugula(about10ouncestotal),thickstemsremoved,washedwellanddried
1ounceParmesancheese,shavedwithavegetablepeeler
1Heatalargeskilletovermedium-high.Patdrysteaksandseasonwithsaltandpepper.Cook5to6minutespersideformedium-rare(reduce
heatifbrowningtooquickly).Transfertoacuttingboardandtentwithfoiltokeepwarm.
2Addcauliflower,garlic,andthewatertoskillet;seasonwithsaltandpepper.Cook,tossingoccasionally,untilcauliflowerisbrownedandcrisp-tender,8to10minutes.(Ifbottomofskilletbecomestoodry,add¼cupmorewater.)3Meanwhile,inalargebowl,whisktogetherlemonjuiceandoil;seasonwithsaltandpepper.Addarugula,cauliflower,andParmesantodressinginbowl;toss(arugulawillwilt).Servesteaksandsaladwithlemonwedges.
perserving:329calories;18.3gfat(6.3gsaturatedfat);32.8gprotein;8.8gcarbohydrates;3.5gfiber
SAUSAGESWITHKALEANDWHITEBEANS
GOODTOKNOWFiber-richbeansandleafygreensoffsettherichnessofsausagesinthisItalian-inspireddinner.Broilingmakesquickworkofcookingthesausages.Foranevenlighterpreparation,substitutechickenorturkeysausagesforthepork.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1½poundssweetItaliansausages(about8links)2tablespoonsoliveoil1largebunchkale(1¼to1½pounds),thickstemsremoved,leavescoarselychopped
4garliccloves,thinlysliced½cupwaterCoarsesaltandgroundpepper
1can(15.5ounces)cannellinibeans,rinsedanddrained2tablespoonswhite-winevinegar
1Heatbroiler,withrack4inchesfromheat.Withafork,piercesausagesallover;placeonarimmedbakingsheet.Broil,turningoccasionally,untilbrownedandcookedthrough,8to10minutes.
2Meanwhile,heatoilinalargeskilletovermedium-high.Addkale,garlic,andthewater;seasonwithsaltandpepper.Coverandcook,tossingoccasionally,untilkaleiswiltedandtender,10to12minutes.Addbeansandvinegar;cook,tossinggently,untilbeansareheatedthrough,about2minutes.
3Slicesausagesandserveoverkaleandbeans.
perserving:414calories;22gfat(6.6gsaturatedfat);33.1gprotein;23gcarbohydrates;4.3gfiber
ROASTEDPORKLOIN
FLAVORBOOSTERAftertheporkhasbeenroasted,incorporatetheflavorfuljuicesandbrownedbitsleftinthepanintoasavorygravyforservingalongside.Besuretoallowtheporktorestatleasttenminutesbeforeslicing(youcanmakethegravyduringthistime),forthejuiciestmeat.
SERVES8 PREPTIME:25MINUTES TOTALTIME:1HOUR15MINUTES
2teaspoonsmustardseeds2teaspoonsdillseeds1teaspoonfennelseeds1bonelesscenter-cutporkloin(about3pounds),tiedatregularintervals1teaspoonoliveoilCoarsesaltandgroundpepper
BalsamicGravy(recipefollows)
1Preheatovento475°F.Crushthemustard,dill,andfennelseedswithamortarandpestle,orwrapseedsinakitchenclothandpresswithaheavypan.Placeporkina9-by-13-inchroastingpan.Rubporkwithoil;evenlycoatwithcrushedseeds.Seasonwithsaltandpepper.
2Roastporkuntilbrowned,25to30minutes.Reduceoventemperatureto350°F;continuetoroast(tentwithfoilifbrowningtooquickly)untilaninstant-readthermometerinsertedintothickestpartregisters140°F
andporkjuicesrunclear,10to20minutes.
3Transferporktoacuttingboard(reservepanformakingthegravy;seebelow).Tentlooselywithfoiltokeepwarm.Letrest10to20minutes.Toserve,cutporkagainstthegraininto¼inchslices,andservewithgravy.
perserving:259calories;9.6gfat(2.2gsaturatedfat);38.8gprotein;1.8gcarbohydrates;0.4gfiber
Juicesandbrownedbitsfromroastingpan(above)1can(14.5ounces)low-sodiumchickenbroth1tablespoonall-purposeflour3tablespoonswater½teaspoonbalsamicvinegar
1Pouroffexcessfatfromroastingpan(leavingbehinddarkliquidandbrownedbits).Addbrothtopan;cookovermedium-highheat,scrapingupbrownedbitswithawoodenspoon,untilliquidisreducedbyhalf,5to7minutes.
2Inasmallbowl,whisktogetherflourandthewater.Reduceheattomedium;whiskflourmixtureandvinegarintopanuntilgravyiscompletelysmoothandhasthickened,1to3minutes.MAKES1½CUPS
BROILEDPORKTENDERLOINWITHBLACK-EYEDPEASALAD
GOODTOKNOWTenderloinistheleanestandmosttendercutofpork.Tokeepitfromdryingout,cookitonlyuntilitsinternaltemperaturereaches140°F;themeatwillcontinuecookingasitrests.
SERVES4 PREPTIME:30MINUTES TOTALTIME:40MINUTES
2cans(15.5ounceseach)black-eyedpeas,rinsedanddrained1avocado,halvedlengthwise,pitted,peeled,andcutinto½-inchdice2scallions,trimmedandthinlysliced3tablespoonsfinelychoppedfreshflat-leafparsley1to2tablespoonsfreshlimejuiceCoarsesaltandgroundpepper
1porktenderloin(about1pound)1teaspoonoliveoil
1Heatbroiler,withrackintopposition.Inamediumbowl,combineblack-eyedpeas,avocado,scallions,parsley,andlimejuicetotaste.Seasonwithsaltandpepperandmixwell.
2Linearimmedbakingsheetwithfoil,thenparchment.Rubporkwithoilandseasonwithsaltandpepper.Placeonbakingsheetandcook10to12minutesformedium,turningfrequently(aninstant-readthermometerinsertedincentershouldregister140°F).Removefromoven;tentwithfoilandletrest10minutes.
3Sliceporkabout¼inchthickagainstthegrain.Servewiththesalad,anddrizzleanyjuicesfromthebakingsheetoverpork.
perserving:356calories;12gfat(2.4gsaturatedfat);28.4gprotein;35.3gcarbohydrates;10.5gfiber
BROCCOLIANDPORKSTIR-FRY
GOODTOKNOWAstir-fryisanidealwaytocookvegetables:Withjustalittleoilandashortcookingtime,thetechniquehelpsensurethatvegetablessuchasbroccoliretaintheirnutrients.Broccolistalksareasdeliciousastheflorets—useavegetablepeelertoremovethetoughskin.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
1teaspoongratedorangezest,plus¼cupfreshorangejuice¼cupsoysauce¼cupricevinegar(unseasoned)1tablespooncornstarch2teaspoonsvegetableoil,suchassafflower1porktenderloin(about1pound),quarteredlengthwiseandthinlysliced2garliccloves,minced3scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1headbroccoli(about1pound),cutintobite-sizeflorets,stalkspeeledandthinlysliced
½cupwater
1Inamediumbowl,combineorangezestandjuice,soysauce,vinegar,andcornstarch.Inalargenonstickskillet,heat1teaspoonoilovermedium.Workingintwobatches,cookporkuntilbrownedononeside,about2minutes(porkwillcookmoreinstep3).Transfertoaplate.
2Addremainingteaspoonoil,thegarlic,andscallionwhitestoskillet.Cook,stirringoccasionally,untilscallionswilt,about2minutes.Addbroccoliandthewater;cover,andcookuntilbroccoliiscrisp-tenderandwaterhasevaporated,2to4minutes.
3Addpork(withanyjuices)andreservedsaucetoskillet.Cook,stirring,untilporkiscookedthroughandsaucehasthickened,about2minutes.Topwithscalliongreensandserve.
perserving:218calories;6.5gfat(1.6gsaturatedfat);27.6gprotein;13gcarbohydrates;2.2gfiber
LEEK,BACON,ANDPEARISOTTO
GOODTOKNOWBrieflysautéingthericebeforeaddingthebrothgivesitanuttyflavor.Near-constantstirringasthericecooksreleasesitsstarches,helpingthedishbecomecreamy.Here,justtwoslicesofbaconaddamplerichness,sonobutteroroilisneeded.
SERVES4 PREPTIME:40MINUTES TOTALTIME:40MINUTES
1leek,whiteandlight-greenpartsonly6cupslow-sodiumstore-boughtchickenbroth2slicesbacon(2ounces),cutcrosswiseintostrips1¼cupsArboriorice½cupdrywhitewine⅓cupfrozenpeas¼cupfinelygratedParmesancheese,plusmoreforservingCoarsesaltandgroundpepper
1to2tablespoonsfreshlemonjuice
1Halveleekslengthwise;washthoroughly.Patdryandslicethinly.Inamediumsaucepan,bringbrothtoasimmerovermediumheat;coverpan.
2Meanwhile,inamediumDutchovenorotherheavypot,cookbaconovermediumheat,stirring,untillightlybrownedbutnotcrisp,about5
minutes.Addleek;cook,stirring,untilsoftened,about2minutes.Addriceandcook,stirring,untiltranslucentaroundedges,about1minute.
3Addwine;cook,stirring,untilevaporated,about1minute.Reduceheattomedium-low.Add1cuphotbroth.Cook,stirring,untilalmostallbrothisabsorbed.Repeatprocess,graduallyaddingbroth,untilriceisaldenteandliquidiscreamy(youmaynotneedallthebroth),about25minutes.Stirinpeasafterthefinaladditionofbroth.
4RemoveskilletfromheatandstirinParmesan.Seasonrisottowithsalt,pepper,andlemonjuicetotaste.ServeimmediatelywithadditionalParmesan.
perserving:254calories;7.4gfat(3.3gsaturatedfat);12.2gprotein;32.7gcarbohydrates;1.3gfiber
ROASTEDSALMONWITHBRUSSELSSPROUTS
FLAVORBOOSTERRoastingdeepenssalmon’snaturallymildflavor.Brusselssproutsalsotakeespeciallywelltoroasting,becomingtender,slightlysweet,andundeniablydeliciouswhenseasonedwithlittlemorethansaltandpepper.
SERVES4 PREPTIME:10MINUTES TOTALTIME:35MINUTES
1poundbrusselssprouts,trimmedandhalvedlengthwise2tablespoonsoliveoilCoarsesaltandgroundpepper
4skinlesssalmonfillets(6to8ounceseach)
1Preheatovento450°F.Onarimmedbakingsheet,tossbrusselssproutswithoil,andseasonwithsaltandpepper.Spreadinasinglelayer.Roast,tossingoccasionally,untilsproutsarebrowned,10to15minutes.
2Seasonsalmonwithsaltandpepper.Placeincenterofbakingsheet(pushsproutstosides).Roastuntilsalmonisopaquethroughoutandsproutsaretender,about10minutes.Servewarm.
perserving:351calories;17.9gfat(2.7gsaturatedfat);37.6gprotein;10.3gcarbohydrates;4.4gfiber
STEAMEDFLOUNDERWITHVEGETABLECOUSCOUS
FLAVORBOOSTEREveryoneknowssteamedfishishealthy—thetrickliesinmakingitflavorful,too.Here,flounderfilletsarespreadwithDijon,rolledup,andcookedatopabedofcouscousandvegetables.Adrizzleofvinaigretteprovidesthefinishingtouch.
SERVES4 PREPTIME:15MINUTES TOTALTIME:20MINUTES
1cupcouscous1redbellpepper,ribsandseedsremoved,finelydiced1mediumzucchini,finelydiced½teaspoondriedoregano3tablespoonsoliveoil½cupwaterCoarsesaltandgroundpepper
1tablespoonplus1teaspoonDijonmustard4flounderfillets(6to8ounceseach)1tablespoonwhite-winevinegar
1Ina2-quartshallowmicrowave-safedish,combinecouscous,bellpepper,zucchini,oregano,1tablespoonoil,andthewater.Seasonwithsaltandpepper.Coverandmicrowaveonhighuntilvegetablesarecrisp-
tender,about3minutes.Stirmixture.
2Dividingevenly,spread1tablespoonmustardoveronesideoffish;seasonwithsaltandpepper.Rollupeachfillet,andplaceontopofcouscous.Coverandmicrowaveonhighuntilfishisalmostopaquethroughout,about4minutes.Letstand,covered,5minutes,tofinishcooking.
3Meanwhile,inasmallbowl,whiskremaining1teaspoonmustardwiththevinegarandremaining2tablespoonsoil.Seasonwithsaltandpepper.Drizzlefishandcouscouswithvinaigrette,andseasonwithpepper.Serveimmediately.
perserving:455calories;13gfat(2.1gsaturatedfat);43.8gprotein;38.3gcarbohydrates;3.4gfiber
SEAREDFISHWITHROASTEDPOTATOESANDTOMATOES
GOODTOKNOWPrepareflavorfulsidestocomplementsimplypreparedfish(orotherleanproteins)withoutintroducingtoomanyextracaloriestothemeal.Here,roastedtomatoes,potatoes,andagreenherbsaucedothetrick.Ifyouprefer,removetheskinfromthefilletsbeforeserving.
SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR45MINUTES
FORTHESAUCE1bunchfreshmint,leaveschopped1bunchfreshflat-leafparsley,leaveschopped½bunchfreshbasil,leaveschopped1garlicclove,minced1tablespoonchoppedcapers(rinsedanddrained)1tablespoonfreshlemonjuice2tablespoonsoliveoilCoarsesaltandgroundpepper
FORTHEVEGETABLESANDFISH6plumtomatoes,halvedlengthwise
¼teaspoonsugar1poundsmallredpotatoes,scrubbedCoarsesaltandgroundpepper
3tablespoonsoliveoil,plusmoreforbakingsheet4skin-onstripedbassorsalmonfillets(6to8ounceseach)
1Makethesauce:Inasmallbowl,combinemint,parsley,basil,garlic,andcapers.Stirinlemonjuiceandoil;seasonwithsaltandpepper.(Saucecanberefrigeratedupto1weekinanairtightcontainer.)2Makethevegetables:Preheatovento350°F.Arrangetomatoes,cutsideup,ontwolargerimmedbakingsheets,andsprinklewithsugar.Bakeuntilsoftened,about1hour.Raiseovento475°F.
3Whiletomatoesareroasting,inalargesaucepan,coverpotatoeswithwater.Bringtoaboil,andseasonwithsalt.Reducetoasimmer,andcookjustuntiltender,about15minutes.Drainandletcoolslightly.
4Lightlyoilasmallrimmedbakingsheet.Smasheachpotatowithyourpalmandplaceonsheet.Drizzlewith2tablespoonsoil;seasonwithsaltandpepper.Roastuntilcrisp,about20minutes.
5Meanwhile,preparethefish:Withaparingknife,scorefishskincrosswiseinafewplacesandseasonfilletswithsaltandpepper.Inalargenonstickskillet,heatremainingtablespoonoilovermedium-high.Addfish,skinsidedown,andcookuntilbrownedandcrisp,6to8minutes.Reduceheattomedium;flipfishandcookuntilopaquethroughout,2to4minutes.
6Servefishwithpotatoes,tomatoes,andgreensauce.
perserving:392calories;15.1gfat(2.4gsaturatedfat);35.6gprotein;26.3gcarbohydrates;3.9gfiber
ROASTEDSHRIMPWITHSPAGHETTISQUASH
SMARTSUBSTITUTIONSpaghettisquashmakesagreat,gluten-freestand-inforpasta;afterroastingthehalvedsquashuntiltender,scrapethefleshwithaforkintolongspaghetti-likestrands.Roastedshrimparebrightenedwiththeadditionoflemonjuiceandfreshparsley.
SERVES4 PREPTIME:10MINUTES TOTALTIME:55MINUTES
1mediumspaghettisquash(about3pounds),halvedlengthwiseCoarsesaltandgroundpepper
¾cupwater1poundlargeshrimp,peeledanddeveined1tablespoonplus1teaspoonoliveoil1tablespoonfreshlemonjuice,pluslemonwedgesforserving2tablespoonsfreshflat-leafparsleyleaves,coarselychopped
1Preheatovento375°F.Seasoncutsidesofsquashwithsaltandpepper.Place,cutsidedown,ina9-by-13-inchbakingdish.Addthewaterandbakeuntiltenderwhenpiercedwithasharpparingknife,about45minutes.Letcool.
2Meanwhile,onarimmedbakingsheet,tossshrimpwith1teaspoonoil;seasonwithsaltandpepper.Roastuntilopaquethroughout,8to10
minutes.
3Scoopoutseedsfromsquashanddiscard.Withafork,scrapefleshintoalargebowl.Addshrimpandanycookingjuices,lemonjuice,andremainingtablespoonoil;tosstocombine.Seasonwithsaltandpepper,topwithparsley,andservewithlemonwedges.
perserving:234calories;6.7gfat(1.2gsaturatedfat);25.7gprotein;19.1gcarbohydrates;4.1gfiber
SCALLOPSWITHHAZELNUTBROWNEDBUTTER
GOODTOKNOWSucculentyetlean,scallopscanbesearedonthestovewithoutaddingmuch—ifany—butteroroil.Besuretoheattheskilletuntilveryhotbeforeaddingthescallops,andwaituntilacrustformsbeforeturningthem,topreventtearing.Brownedbutter(beurrenoisetteinFrench)andhazelnutsaddrichness,withouttippingthescales.
SERVES4 PREPTIME:25MINUTES TOTALTIME:25MINUTES
6tablespoonsunsaltedbutter¼cuphazelnuts,toastedtoremoveskins(seebelow),coarselychopped2teaspoonswhite-winevinegarCoarsesaltandgroundpepper
1poundlargeseascallops(about12),toughmusclesremoved,halvedhorizontally
1to2bunchesarugula,preferablybaby(about½poundtotal),washedwellanddried
1Inalargeskillet,cookbutterovermediumheat,stirringfrequently,untilgoldenbrownandmostofthefoamhassubsided,about4minutes.Immediatelytransfertoasmallbowl.Stirinhazelnutsandvinegar;seasonwithsaltandpepper.Coverhazelnutbuttertokeepwarm.
2Wipeskilletwithapapertowel.Patdryscallopsandseasongenerouslywithsaltandpepper.Heatskilletovermedium-high.Intwobatches,cookscallopsuntilbrownedandopaqueincenter,turningoncewithathinmetalspatula,about2minutes.
3Dividearugulaamongplates;topwithscallops.Spoonhazelnutbutteroverscallopsandserveimmediately.
perserving:311calories;22.6gfat(11.3gsaturatedfat);21.7gprotein;6.1gcarbohydrates;1.6gfiber
Preheatovento275°F.Placeraw(shelled)hazelnutsinasinglelayeronarimmedbakingsheet;bakeuntilskinscrack,25to30minutes.Transfertoacleankitchentowelandrollup.Letsteam5minutes.Rubthenutsvigorouslyinthetoweluntilmostskinshavecomeoff.
SAUTÉEDCAJUNSHRIMP
FLAVORBOOSTERCookingriceinchickenbrothinsteadofwatermakesarichertastingdish,withoutaddingmuchtothecaloriecount.Andouillesausage,aCajunspecialty,hasapronouncedsmokiness;alittlegoesalongway.
SERVES4 PREPTIME:20MINUTES TOTALTIME:30MINUTES
1tablespoonoliveoil1smallonion,finelychopped1can(14.5ounces)low-sodiumchickenbroth1cuplong-grainwhitericeCoarsesaltandgroundpepper
2redbellpeppers,ribsandseedsremoved,slicedlengthwiseintothinstrips
8ouncesprecookedandouilleorkielbasasausage,halvedlengthwiseandthinlyslicedcrosswise
1poundlargeshrimp,peeledanddeveined
1Inamediumsaucepan,heat1½teaspoonsoilovermedium.Addonion;cookuntilsoftened,stirringoccasionally,3to5minutes.Addbrothandbringtoaboil.Stirinrice;seasonwithsaltandpepper.Cover,reduceheattolow,andsimmeruntilriceistender,about20minutes.
2Meanwhile,inalargenonstickskillet,heatremaining1½teaspoonsoilovermedium.Addbellpeppersandcookuntilcrisp-tender,stirringoccasionally,4to6minutes.Addsausageandshrimp;cookuntilsausageisheatedthroughandshrimpareopaquethroughout,3to5minutes.Seasonwithsaltandpepper.
3Toserve,dividericeamongfourshallowbowls;topwithshrimpmixture,anddrizzlewithanypanjuices.
perserving:423calories;7.6gfat(1.7gsaturatedfat);35.9gprotein;49.8gcarbohydrates;2gfiber
SALMONWITHESCAROLEANDLEMON
GOODTOKNOWThesalmonissteamedonabedofescaroleseasonedwithonion,garlic,andlemon;lemonslicesarealsoarrangedoneachfillet.Keepinmindthattheescarole—whichlooksbulkywhenraw—shrinkssubstantiallywhencooked.
SERVES4 PREPTIME:20MINUTES TOTALTIME:35MINUTES
2lemons1tablespoonoliveoil1mediumredonion,halvedandthinlysliced2garliccloves,thinlysliced2headsescarole(2poundstotal),cored,trimmed,andcoarselychopped½cupwater4boneless,skinlesssalmonfillets(6to8ounceseach)Coarsesaltandgroundpepper
1Thinlysliceoffbothendsofonelemon.Cutinto8thinslices.Fromremaininglemon,squeeze1to2tablespoonsjuiceintoabowl.
2Ina5-quartDutchovenorotherheavypot,heatoilovermedium-high.Cookonionandgarlic,stirringoccasionally,untilgoldenbrown,6
to8minutes.
3Stirinescaroleandthewater.Arrangesalmonontop;seasonwithsaltandpepper.Placetwolemonslicesoneachfillet.Coverandcookovermedium-highheatuntilsalmonisopaquethroughout,12to14minutes.
4Transfersalmontoaplate.Stirlemonjuicetotasteintoescarolemixture.Servesalmonwithescarole.
perserving:323calories;14.7gfat(2.3gsaturatedfat);36.9gprotein;12.5gcarbohydrates;7.8gfiber
OLIVE-OILMASHEDPOTATOES
1½poundswaxypotatoes(about4medium),peeledandcutinto1-inchchunksCoarsesaltandgroundpepper
2tablespoonsoliveoil,plusmoreforserving(optional)½cupskimmilk
1Inalargesaucepan,coverpotatoeswithcoldwaterby2inches.Bringtoaboil;add1tablespoonsalt.Cookuntilpotatoesareverytenderwhenpiercedwithafork,20to25minutes.Drain;transfertoalargebowl.
2Usingapotatomasherorfork,mashpotatoesuntilsmooth;addoilandmilk,mashinguntilcombined.Seasonwithsaltandpepper.Drizzlewithmoreoilbeforeserving,ifdesired.SERVES4
perserving:181calories;7gfat;3.9gprotein;25.8gcarbohydrates;2.6gfiber
CHILI-ROASTEDSWEETPOTATOWEDGES
1½poundssweetpotatoes(2to3medium)2tablespoonsoliveoil1tablespoonsugar1teaspoonchilipowderCoarsesaltandgroundpepper
1Preheatovento425°F.Cuteachsweetpotatolengthwiseinto8wedges;halvelongwedgescrosswise.
2Onalargeparchment-linedrimmedbakingsheet,tosssweetpotatoeswithoil,sugar,chilipowder,1teaspooncoarsesalt,and¼teaspoongroundpepper,untilcoated.Arrangewedgesinasinglelayer,cutsidesdown.
3Roastsweetpotatoesuntilbrownedandtender,15to20minutes.Seasonwithadditionalsalt,ifdesired,beforeserving.SERVES4
perserving:191calories;3.6gfat;2.8gprotein;37.8gcarbohydrates;5.4gfiber
BALSAMIC-BAKEDPOTATOES
1½poundssmallpotatoes,scrubbedandhalvedorquartered¾cuplow-sodiumstore-boughtchickenbroth¼cupbalsamicvinegar8garliccloves,smashedandpeeled5sprigsthymeCoarsesaltandgroundpepper
Preheatovento425°F.Inan8-inchsquarebakingdish,combinepotatoes,broth,vinegar,garlic,andthyme;seasonwithsaltandpepper.Bakeuntilpotatoesaretenderandliquidisreducedtoaglaze,about1¼hours,tossingtwice.SERVES4
perserving:155calories;0.3gfat(0.1gsaturatedfat);4.7gprotein;34.3gcarbohydrates;3.9
gfiberROASTEDMUSHROOMSANDPOTATOES
10ouncesoysterorcreminimushrooms,trimmed(halvedifusingcremini)2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper
1poundsmallredpotatoes,scrubbedandquartered¼cuppackedfreshflat-leafparsleyleaves2to3teaspoonssherryorred-winevinegar2tablespoonscapers,rinsed(optional)
1Preheatovento450°F,withracksinupperandlowerthirds.Onarimmedbakingsheet,tossmushroomswith1tablespoonoil;seasonwithsaltandpepper.Onanotherrimmedbakingsheet,tosspotatoeswithremainingtablespoonoil;seasonwithsaltandpepper.
2Roastuntilmushroomsarebrownedandpotatoesarecookedthrough,about20minutes,tossingonceandrotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.Transfertoabowlandtosswithparsley,vinegartotaste,andcapers,ifdesired.Servewarm.SERVES4
perserving:160calories;7.4gfat(1gsaturatedfat);4.9gprotein;19.1gcarbohydrates;3.6gfiber
BAKEDPOTATOESWITHYOGURTCHEESE
SECRETINGREDIENTMadebydrainingyogurttoremoveexcessmoisture,yogurtcheeseisatangy,low-fatalternativetosourcream.Onceyou’vediscoveredhoweasyitistoprepare,you’llfindmanywaystouseit—ontopofbakedpotatoes,spreadoncrackersorbread,orservedasadipforchipsorblanchedvegetables.Tryitplainorflavoredwiththevariationthatfollows.
SERVES4 PREPTIME:5MINUTES TOTALTIME:1HOUR(PLUSDRAININGTIME)
2cupsplainlow-fatyogurt½teaspooncoarsesalt¼teaspoongroundpepper4mediumrussetpotatoes,scrubbed
1Lineafinesievewithacoffeefilterorpapertowelandsetoveralargeglassmeasuringcupordeepbowl.Fillsievewithyogurt.Coverwithplasticwrap,andrefrigerateatleast8hours(orupto24hours).
2Discardliquidthathascollectedinthemeasuringcup;transferyogurtcheesetoabowl.Stirin½teaspoonsaltand¼teaspoonpepper.
3Preheatovento400°F.Prickpotatoesinseveralplaceswithafork;placeonabakingsheet(ordirectlyonovenrack).Bakeuntiltenderwhenpiercedwithaparingknife,45to60minutes(dependingonsize).
4Splitpotatoesopenwithafork;servewithyogurtcheese.
perserving:199calories;2gfat(1.3gsaturatedfat);7.2gprotein;40.7gcarbohydrates;4gfiber
Cook1garliccloveinboilingwater1minute;remove,andchopfinely.Stirgarlicand3tablespoonsfinelychoppedfreshchivesintoyogurtcheese.
Yogurtcheesecanberefrigeratedupto1weekinanairtightcontainer.Beforeserving,pouroffanyliquidthatmayhaveaccumulated.
APPLE-PARSNIPMASH
1poundparsnips,peeledandcutinto½-inchpieces1poundapples(suchasHoneycrisporFuji),peeled,cored,andcutinto½-inchpieces
1cupwater1tablespoonunsaltedbutterCoarsesaltandgroundpepper
Inamediumsaucepan,combineparsnips,apples,andthewater.Coverandbringtoaboilovermedium-highheat.Reduceheattomedium,andcookuntilparsnipsarecompletelytender,25to30minutes.Transfermixturetoafoodprocessor,addbutter,andprocessuntilsmooth.Seasonwithsaltandpepper.Reheatinpanovermediumifnecessarybeforeserving.SERVES4
perserving:156calories;3.3gfat(1.9gsaturatedfat);1.5gprotein;33gcarbohydrates;7.4gfiber
ACORNSQUASHWITHONIONSANDYOGURT
1acornsquash(about1pound),halved,seeded,andcutinto8wedges1mediumredonion,cutinto8wedges2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper
½cupfull-fatplainGreek-styleyogurt2teaspoonsfreshlemonjuice¼cuplooselypackedfreshmintleaves
1Preheatovento375°F.Onarimmedbakingsheet,tosssquashandonionwithoil;seasonwithsaltandpepper.Roastuntilsquashistender,30to35minutes.
2Inasmallbowl,combineyogurtandlemonjuice;seasonwithsaltandpepper.Transfersquashandoniontoaservingplate.Topwithyogurtandmint;sprinklewithpepper.SERVES4
perserving:138calories;8.5gfat(2gsaturatedfat);2.1gprotein;15.2gcarbohydrates;2.3gfiber
GREENBEANSWITHHAZELNUTS
⅓cuphazelnuts,toastedtoremoveskins(seethispage),coarselychopped1¼poundsgreenbeans,stemendstrimmedCoarsesaltandgroundpepper
1tablespoonunsaltedbutter
1Inasmallskillet,toasthazelnutsovermediumheatuntilgoldenbrown,tossingoccasionally,about5minutes.Transfertoabowltocool.
2Cookbeansinapotofboilingsaltedwateruntilcrisp-tender,4to6minutes;drain.Returntopan;tosswithbutterandhalfthehazelnuts.Seasonwithsaltandpepper.Transfertoaservingdish,andsprinklewithremaininghazelnuts.SERVES4
perserving:129calories;8.8gfat(2.3gsaturatedfat);4gprotein;11.7gcarbohydrates;5.7gfiber
PINTOBEANANDSPINACHSALAD
3tablespoonsoliveoil1tablespoongratedlemonzest,plus2tablespoonsfreshlemonjuice½teaspoonDijonmustardCoarsesaltandgroundpepper
3cupscannedpintobeans(drainedandrinsed)8ouncesspinach,toughstemstrimmed,washedwellanddried½cupfreshflat-leafparsleyleaves,finelychopped1tablespooncapers,rinsedanddrained2scallions,trimmedandthinlysliced
1Inalargebowl,whisktogetheroil,lemonjuice,andmustard;seasonwithsaltandpepper.Stirinpintobeans.
2Inamediumpot,bring1inchwatertoaboil;addsaltandspinach.Coverandcookuntilwilted,2to4minutes.Drainspinach,andtransfertobowlwithbeans.Addparsley,capers,scallions,andlemonzest;tosstocombineandserve.SERVES4
perserving:355calories;11.6gfat(1.7gsaturatedfat);17.4gprotein;48.8gcarbohydrates;
17.3gfiberBUTTERNUTSQUASH,FETA,ANDARUGULASALAD;BUTTERNUTSQUASHFRIES;ANDBUTTERNUTSQUASHWITH
MAPLEBUTTER
GOODTOKNOWSweet-tastingbutternutsquashiseasiertopreparethansomeotherhard-skinnedwintersquashes,andisevensweeterwhenroasteduntilitcaramelizes.It’salsoextremelyversatile:Tossitintoasalad,sliceitinto“fries”anddustwithspices,ordrizzleroastedhalveswithmaplebutter.
1mediumbutternutsquash,halvedlengthwise,seeded,peeled,andcutinto¾-inchcubes
2teaspoonsoliveoilCoarsesaltandgroundpepper
¼cupcrumbledfetacheese(1ounce)1buncharugula(5ounces),washedwellanddried,toughendstrimmed,tornintobite-sizepieces
Preheatovento425°F.Inaroastingpan,combinesquashandoil;seasonwithsaltandpepper.Tosstocoat,andspreadinasinglelayer.Roastuntiltenderwhenpiercedwithaknife,35to45minutes.Transfersquashtoabowl;gentlytosswithfetaandarugulaandserve.SERVES4
perserving:128calories;4gfat(1.2gsaturatedfat);3.3gprotein;23.1gcarbohydrates;6.7g
fiber
1mediumbutternutsquash,halvedlengthwise,seeded,peeled,andcutinto½-inch-widesticks
2teaspoonsoliveoil½teaspoongroundcuminCoarsesaltandgroundpepper
1tablespoonfreshlimejuice1tablespooncoarselychoppedfreshcilantro
Preheatovento425°F.Onarimmedbakingsheet,combinesquashwithoilandcumin;seasonwithsaltandpepper.Tosstocoatandspreadinasinglelayer.Roastuntiltenderwhenpiercedwithaknife,45minutesto1hour.Sprinklewithlimejuiceandcilantroandserveimmediately.SERVES4
perserving:108calories;2.5gfat(0.4gsaturatedfat);2gprotein;22.7gcarbohydrates;6.6gfiber
1mediumbutternutsquash,scrubbed2tablespoonsunsaltedbutter1tablespoonplus1teaspoonpuremaplesyrupCoarsesaltandgroundpepper
Preheatovento425°F.Halvesquashlengthwise;scoopoutseeds.Placeinaroastingpan,cutsideup(ifnecessary,sliceathinstripfromeachskinsidetohelpitsitlevel).Dividingevenly,filleachcavitywithbutterandmaplesyrup;seasonwithsaltandpepper.Roastuntiltenderwhenpiercedwithaknife,45minutesto1hour.Halvesquashagainlengthwise;spoonbuttermixturefrompanovertops(skinsareedible).SERVES4
perserving:153calories;5.9gfat(3.7gsaturatedfat);2gprotein;26.8gcarbohydrates;6.5gfiber
CRANBERRYANDAPPLE-CIDERSORBET
GOODTOKNOWTherearefewgoodno-fatoptionsfordessert,butsorbetisamongthem,andit’sdefinitelyoneofthemostrefreshing.Itisalsosimpletoprepareathome,andwithlesssugarthanstore-boughtvarieties.Youcanexperimentwithothertypesoffruitjuices,aloneorincombination,followingtheformulabelow.
MAKES1QUART PREPTIME:15MINUTES TOTALTIME:4HOURS30MINUTES(WITHFREEZING)
2cups100%cranberryjuice1½cupsunsweetenedapplecider½cupsugar1tablespoonfreshlemonjuice
1Inalargesaucepan,bringjuice,cider,andsugartoaboilovermedium-highheat.Cook,stirring,untilsugarisdissolved,about3minutes.Removefromheat;stirinlemonjuice.
2Transfertoa9-by-13-inchnonreactivebakingdish.Freezefor2hours,thenmashwithafork.Coverwithplasticwrapandreturntofreezeruntilset,atleast2hoursorupto1day.
3Puréesorbetinafoodprocessoruntilsmooth.Transfertoanairtightcontainerandfreezeuntilset,atleast2hours(orupto1week),before
serving.
per½cup:107calories;0.1gfat;0gprotein;27.4gcarbohydrates;0.1gfiber
ROASTEDPEARSWITHAMARETTICOOKIES
FLAVORBOOSTERNaturallysweet,pearsbecomeevenmoresowhenbakeduntilverytender.Theyaredeliciousontheirownortoppedwithadollopofrichmascarponecheeseandcrumbledalmond-flavoredcookiesforaslightlymorelavishtreat.
SERVES8 PREPTIME:10MINUTES TOTALTIME:45MINUTES
4firm,ripeBartlettpears(redorgreen),halvedlengthwiseandcored(unpeeled)
2tablespoonsfreshlemonjuice2tablespoonssugarPinchofcoarsesalt
¼cupwater½cupmascarponecheese8amaretticookies(Italianalmondmacaroons)
1Preheatovento375°F.Ina9-by-13-inchbakingdish,tosspearswithlemonjuice,sugar,andsalt;arrangehalvesinasinglelayer,cutsidedown.Addthewater,coverdishtightlywithfoil,andbakeuntilpearsareeasilypiercedwiththetipofaparingknife,25to30minutes.
2Placeeachpearhalf,cutsideup,onaplate,andtopwith1tablespoon
mascarponeand1crumbledcookie.Drizzlewithjuicesfrombakingdish,andserve.
perserving:196calories;13.7gfat(7gsaturatedfat);2.7gprotein;18.2gcarbohydrates;2.2gfiber
Forafresh-pickedlook,trytoleavestemsintactasyouhalveeachpearlengthwise.Thenuseamelonballerorasmallspoontoscoopoutthecore.
WHOLE-WHEATWALNUT-RAISINBISCOTTI
WHYIT’SLIGHTSincetheycontainnobutteroroil,thesecrunchy,nut-studdedtreatsaresignificantlylowerinfatthanothercookies.Whole-wheatflourgivesthewholesomebiscottiextrafiber.
MAKES24 PREPTIME:10MINUTES TOTALTIME:1HOUR10MINUTES(PLUSCOOLING)
Vegetableoil,forbakingsheet¾cupwhole-wheatflour½cupall-purposeflour,plusmorefordusting⅓cupsugar1teaspoonbakingpowder¼teaspoonsalt½cupwalnuthalves¼cupgoldenraisins2largeeggs1teaspoonpurevanillaextract
1Preheatovento350°F.Brushabakingsheetwithoil.Inamediumbowl,whisktogetherbothflours,sugar,bakingpowder,andsalt;stirinwalnutsandraisins.Inasmallbowl,whisktogethereggsandvanilla.Addtoflourmixture;stirjustuntilcombined.
2Onalightlyflouredsurface,withflouredhands,patdoughintoaloafabout1inchthick,2½incheswide,and7incheslong;transfertopreparedbakingsheet.Bakeuntilrisenandfirm,20to25minutes;removefromovenandletcoolcompletelyonsheet.Reduceovento300°F.
3Transferloaftoacuttingboard,andusingaserratedknife,cutdiagonallyinto¼-inch-thickslices;placeslicesinasinglelayeronsheet.Bake,turningonce,untildriedandslightlygolden,25to30minutes,rotatingsheethalfwaythrough.Transfersheettoawirerackandletcoolcompletely.Biscotticanbestoredinanairtightcontaineratroomtemperature1week.
percookie:58calories;1.9gfat(0.3gsaturatedfat);1.7gprotein;9.2gcarbohydrates;0.7gfiber
LIGHTCHOCOLATE-CHUNKBROWNIES
SECRETINGREDIENTSReplacingbutterwithapplesauceandreduced-fatsourcreamlightensthesebrownies,whileadoublehelpingofchocolatemeansyouwon’tfeeltheleastbitdeprived.Forthedeepestflavor,usehigh-qualitycocoapowder.
MAKES16 PREPTIME:20MINUTES TOTALTIME:55MINUTES(PLUSCOOLING)
2tablespoonsvegetableoil,suchassafflower,plusmoreforpan4ouncesbittersweetchocolate,coarselychopped¾cupall-purposeflour½cupunsweetenedcocoapowder½teaspoonsalt¼teaspoonbakingsoda1cuppackeddark-brownsugar½cupunsweetenedapplesauce½cupreduced-fatsourcream2largeeggs
1Preheatovento350°F.Brusha9-inchsquarebakingpanwithoil;linewithparchment,leavinganoverhangontwosides.Brushparchmentwithoil.Heathalfthechocolateinasmallbowlinthemicrowave,stirringevery30seconds,untilmelted.
2Inamediumbowl,whisktogetherflour,cocoapowder,salt,andbakingsoda.Inanotherbowl,whisktogetherbrownsugar,applesauce,sourcream,meltedchocolate,eggs,andoiluntilcombined;addflourmixture,andmixjustuntilmoistened.
3Spreadbatterinpreparedpan;sprinkleevenlywithremainingchoppedchocolate.Bakeuntilatoothpickinsertedincenterofcakecomesoutwithafewmoistcrumbsattached,30to35minutes.
4Letcoolcompletelyinpan.Usepaperoverhangtoliftfrompan;peeloffpaper,andcutinto16squares.Browniescanbestoredinanairtightcontaineratroomtemperatureupto3days.
perbrownie:154calories;6.8gfat(2.7gsaturatedfat);2.8gprotein;24.3gcarbohydrates;1.7gfiber
HEALTHYOATMEALCOOKIES
WHYIT’SLIGHTVegetableoil,withnosaturatedfat,replacesbutterinthesedropcookies.Thedough—whichcanbewhippedupinjusttenminutes—alsofeaturesequalpartswhole-wheatandall-purposeflours.(Infact,youcansubstitutewhole-wheatflourforuptohalfoftheall-purposeflourinmanyrecipesforbakedgoodswithoutcompromisingflavorortexture.)
MAKES18TO20 PREPTIME:10MINUTES TOTALTIME:35MINUTES
½cupwhole-wheatflour½cupall-purposeflour1teaspoonbakingpowder⅓cupvegetableoil,suchassafflower⅔cuppackeddark-brownsugar1largeegg1teaspoonpurevanillaextract½cupold-fashionedrolledoats(notquick-cooking)½cupdriedcurrantsorraisins
1Preheatovento350°F,withracksinupperandlowerthirds.Inamediumbowl,whisktogetherbothfloursandbakingpowder.Inalargebowl,whisktogetheroil,sugar,egg,andvanilla.Addflourmixtureandstirtocombine;mixinoatsandcurrants.
2Using2tablespoonsdoughpercookie,rollintoballs;place1½inches
apartontwoparchment-linedbakingsheets.Bakeuntillightlybrowned,15to17minutes,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.
3Letcool5minutesonsheets,thentransfercookiestoawireracktocoolcompletely.Cookiescanbestoredinanairtightcontaineratroomtemperatureupto5days.
percookie:111calories;4.4gfat(0.5gsaturatedfat);1.6gprotein;17.3gcarbohydrates;0.8gfiber
PEARANDBERRYCRISP
WHYIT’SLIGHTFruitmakesanaturallyhealthydessert;here,lightlysweetenedfreshpearsandberriesareembellishedwithonlyathinlayerofcrunchyoatmealtopping.Thetoppingcanbemadeaheadandchilleduntilreadytouse;refrigerateitinanairtightcontaineruptofivedays.
SERVES8 PREPTIME:30MINUTES TOTALTIME:1HOUR40MINUTES
1bag(12ounces)frozenmixedberries(donotthaw)3poundsripepears(5to7),peeledandcutinto¾-inchpieces1tablespoonfreshlemonjuice3tablespoonssugar2tablespoonsall-purposeflourOatmealTopping(recipefollows)Vanillafrozenyogurt,forserving(optional)
1Preheatovento450°F.Spreadfrozenberriesinasinglelayeronapaper-towel-linedbakingsheet;thaw30minutesatroomtemperature.
2Inalargebowl,combinethawedberries,pears,lemonjuice,sugar,andflour;tosswell.Transfertoashallow2-quartbakingdish.Sprinkleevenlywithchilledtopping.
3Bakeuntilfruitistenderandtoppingisgolden,about45minutes.Letcoolatleast20minutes.Servewarmwithfrozenyogurt,ifdesired.
perserving:242calories;6.7gfat(3.6gsaturatedfat);2.1gprotein;46.8gcarbohydrates;5.1gfiber
¼cupall-purposeflour¼cuppackedlight-brownsugar2tablespoonsgranulatedsugar¼teaspoongroundallspicePinchofsalt
½cupold-fashionedrolledoats(notquick-cooking)4tablespoonscoldunsaltedbutter,cutintosmallpieces
Inalargebowl,mixtogetherflour,bothsugars,allspice,andsalt.Stirinoats.Usingapastryblender,twoknives,oryourfingers,workbutterintoflourmixtureuntillarge,moistclumpsform.Refrigerate,covered,untilreadytouse.MAKES¾CUP
Wearemostgratefultoalltheeditorsandartdirectorswhohavehelpedcreatetheaward-winningEverydayFoodmagazinesinceitwasfirstlaunched.EditorinchiefAnnaLastandherteamoffoodeditors—KhalilHymore,HeatherMeldrom,SamanthaSeneviratne,andLesleyStockton—carryonthetraditionofdevelopingdeliciousrecipeswithaneyetowardeaseofpreparationandwithgoodhealthalwaysinmind.ThankyoutothedesignteamofChiLamandKirstenHilgendorf,inconjunctionwiththewonderfulphotographerslistedonthispage,forcontinuingtopresentthefoodinsuchanappealingandapproachablelight.
AheartfeltthankstotheSpecialProjectsGroupatMSLOforcreatingthiswonderfulbook.EditorialdirectorEllenMorrisseyandexecutiveeditorEvelynBattaglia,withtheablesupportofassistanteditorStephanieFletcher,siftedthroughawealthofmagazinecontenttoselecttherich(butlight!)collectionofrecipescontainedonthesepages.DesigndirectorWilliamvanRodenandassociateartdirectorJeffreyKurtzcreatedthesignatureclean,modernlookwithinvaluableguidancefromcreativedirectorEricA.Pike.
ThanksaswelltochiefcreativeofficerGaelToweyandothersatMSLOwhoprovidedideasandsupport,including:DeniseClappi,AlisonVanekDevine,ErinFagerland,CatherineGilbert,HeloiseGoodman,KelleeMiller,MicheleOutland,AyeshaPatel,LucindaScalaQuinn,MeganRice,andMaggieRuggiero.
Asalways,wethankourlongtimepublishingpartnersatClarksonPotterfortheirsupportofanddedicationtoourbrand,includingAmyBoorstein,AngelinBorsics,DorisCooper,TerryDeal,DerekGullino,MayaMavjee,MarkMcCauslin,MarysarahQuinn,LaurenShakely,PatriciaShaw,JaneTreuhaft,andKateTyler,forworkingtogethertobuildourlibraryofinspiring,how-tobooks.
RolandBello1.1,1.2,2.1,3.1,3.2,3.3,3.4,4.1
EarlCarter1.3,4.2,4.3,4.4,4.5,4.6
LisaCohen1.4,2.2,2.3,3.6left
ChrisCourt1.5,1.6,2.4,2.5,2.6,3.7,4.8,4.9
ReedDavis3.8,4.11,4.12,4.14
DanaGallagher1.10,4.16,4.17
RaymondHomtoc,2.8,4.19,4.20
KarlJuengel2.9
JohnKernick2.10,3.10,3.11,3.12,3.13,3.14,4.22,4.23,4.24,4.25,4.26,4.27,4.28,4.29,4.30
YunheeKimded,1.12,1.13,1.16,1.17,1.18,2.11,2.12,2.13,3.14,3.15,4.30,4.31,4.32
DavidLoftusfm1.1,1.19,2.14,2.15,2.16,3.16,4.33,4.34,4.35,4.36
JonathanLovekin1.20,4.37
WilliamMeppem1.23,3.17,4.38
JohnnyMiller1.24,1.25,2.17,2.19,2.20,2.20b,3.18,4.39,4.40
Minh+Wass1.26,2.21,4.41,4.43
MarcusNilssonfm1.2,1.28,1.30,1.31,1.32,1.33,1.34,1.35,2.22,
2.23,3.19,3.21,3.22,3.23,3.24,3.25,3.27,3.28,3.29,3.30,3.31,3.32,3.34,3.35,3.36,3.37,3.38,4.44,4.45
AmyNeunsinger3.39,4.46
KanaOkada1.38,1.39,2.24,2.25,2.26,2.27,2.27b,2.28,3.40,4.47
VictoriaPearson1.40,2.29,3.41
ConPoulosfm1.3,fm1.4,fm1.5,fm1.6,1.42,1.43,1.44,1.45,1.46,1.47,1.48,1.49,1.50,2.30,2.32,2.33,2.34,2.36,2.37,2.38,2.39,2.39b,2.40,3.42,3.43,4.49,4.51,4.52,4.53,4.55,4.56,4.57
JoseManuelPicayoRivera1.51,1.53,1.55,1.56,3.44,3.45,3.46,4.58,4.59
KirstenStrecker2.41
CliveStreeter1.57,1.58,2.42,3.47,3.48,3.49,4.60,4.61
BrettStevens2.43,3.51
PetrinaTinslay1.59
JonnyValiant2.44,2.45,4.62
MikkelVang1.60,1.62,3.52,4.63,4.64
AnnaWilliams1.63,2.46,2.47,2.49,2.50,4.65
AcornSquashwithOnionsandYogurtAlmond(s)Chicken,andRaisins,SaladwithMoleSauce-OrangeCookies,LacyandRaisins,SautéedCollardswith
AmarettiCookies,RoastedPearswithAngelFoodCakeAngelFoodCake,Chocolate(var.)Apple-BraisedTurkeyThighsandCelerySaladwithPecans-ParsnipMash
Apple-CiderandCranberrySorbetApricots,Dried,andOnions,PorkLoinwithArugulaButternutSquash,andFetaSaladbuyingandstoringandCauliflower,FlatIronSteakwithEndive,andOrangeSaladSalad,Two-CheeseTortillaPizzawithSaladandSautéedTomatoes,PorkCutletswithandTomatoes,SautéedShrimpwithWilted,LemonyPastawith
AsianDressing,SpicyAsianfishsauce,cookingwithAsianNoodleSaladwithPeanutsandMintAsianNoodleSoupwithChickenandSnowPeasAsianSteakSaladwithCucumberandNapaCabbageAsparagusBroccoli,andSnapPeasinParchmentwithCreamyMustardSauceFlankSteak,andSnap-PeaStir-Fry
andMushrooms,PolentaWedgeswithPeas,andRadisheswithTarragonSpring-VegetableCouscouswithChickenAvocado(s)BroiledPorkTenderloinwithBlack-EyedPeaSaladChickenTostadaSaladChickenwithWatercressSaladLighterChef’sSaladLighterCobbSaladSalsa,Cayenne-RubbedChickenwith
BaconandCorn,BroccoliChowderwithLeek,andPeaRisottoLighterCobbSaladpancetta,aboutSaladwithPancettaCrisps,RoastedBrusselsSprouts,andPearShreddedBrusselsSproutswithSpaghettiwithFriséeandFriedEgg-WrappedCodwithFriséeBalsamic-BakedPotatoesBalsamicGravyBarleyabout-MushroomSoup,QuickestSaladwithChicken,Corn,andScallionsBasilHerbedPastaSaladLighterPestoSearedFishwithRoastedPotatoesandTomatoesSpicyChickenStir-FrywithPeanutsTwo-CheeseTortillaPizzawithArugulaSaladWhiteBeanSaladwithZucchiniandParmesanBean(s).SeealsoGreenBeansBlack-,StewwithRice,CubanBlack,TortillaSoupwithBlack,withLimeandScallions
CouscousSaladwithRoastedVegetablesandChickpeasLighterBeefChiliPinto,andBlackBeanTamalePies,IndividualPinto,andSpinachSaladQuickChickpeaCurryVegetarianChiliWhite-,andBroccoliRabeSoupWhite,andKale,SausageswithWhite,SaladwithZucchiniandParmesanBeefAsianSteakSaladwithCucumberandNapaCabbageChili,LighterFlankSteak,Snap-Pea,andAsparagusStir-FryFlatIronSteakwithCauliflowerandArugulaGrilledMarinatedFlankSteakGrilledSteakwithTomatoesandScallionsleancutsofLighterBlue-PlateSpecialandMangoLettuceWrapsRollswithSpringSaladSearedSteakFajitasBeetandCarrotSlawBerry(ies)BlueberryPopsGrapeGelatinwithBlueberriesMixed,TerrineandPearCrispRaspberry-YogurtPopsSoftMeringuePillowswithRaspberrySauceStrawberryandNectarinePopsBiscotti,Whole-WheatWalnut-RaisinBlueberry(ies)GrapeGelatinwithPopsBokChoy,Ginger-SesameBreads.SeealsoTortilla(s)CheeseToasts
BroccoliChowderwithCornandBaconHam-and-Sage-StuffedChickenwithandHerbedBreadcrumbs,BakedFishwithandPorkStir-FrySesameSnapPeas,andAsparagusinParchment
BroccoliniandFetaGaletteBroccoliRabeandChickenSausage,OrecchiettewithandWhite-BeanSoup
Broth,ChickenBrownies,LightChocolate-ChunkBrusselsSproutsRoasted,PancettaCrisps,andPear,SaladwithRoastedSalmonwithShredded,withBacon
BulgurGrilledLemonChickenwithTabboulehMediterraneanGrainSalad
BurgersSalmon,withYogurt-DillSauceTurkey,Open-Face
Buttermilk,cookingwithButternutSquashBisqueFeta,andArugulaSaladFrieswithMapleButterpreparingRisotto
CabbageAsianSlawChicken,andMushroomSaladColdSobaSaladwithFetaandCucumberLighterPulled-PorkSandwiches
Napa,andCucumber,AsianSteakSaladwithRed,SlawandShrimpLoMeinSlaw,GrilledFishSandwicheswithCaesarSaladwithSpicyShrimpCakesAngelFoodChocolateAngelFood(var.)MiniMochaCheesecakesPineappleUpside-Down,LighterTea,Lemon-LimeCapersandParsley,SalmonSaladwithSalmoninParchmentwithGreenBeansandLemonZestCarrot(s)andBeetSlawCouscousSaladwithRoastedVegetablesandChickpeasGrilled,withGingerIrishLambStewPotatoes,andLeeksinParchmentThaiChickenandNoodleSaladandTofu,Soy-GlazedVegetarianSplit-PeaSoupCauliflowerandArugula,FlatIronSteakwithChile-LemonCouscousSaladwithRoastedVegetablesandChickpeasCeleryandAppleSaladwithPecansCheeseBakedFennelwithParmesanandThymeBakedGnocchiwithRicottaandMarinaraBeefRollswithSpringSaladBroccoliniandFetaGaletteButternutSquash,Feta,andArugulaSaladbuyingcottagecheeseChickenTostadaSaladColdSobaSaladwithFetaandCucumber
EggplantRollatiniHealthierMeatLasagnaIndividualPintoandBlackBeanTamalePiesLemonyPastawithWiltedArugulaLightCherryCheesecakeLightChickenParmesanLighterChickenEnchiladasLighterCobbSaladLighterEggplantParmesanMediterraneanGrainSaladMiniMochaCheesecakesNo-BakeSummerLasagnaSpinachFrittatawithGreenSaladStuffedRedPepperswithQuinoaandProvoloneToasts,OnionSoupwithTwo-,TortillaPizzawithArugulaSaladWhiteBeanSaladwithZucchiniandParmesanYogurtyogurt,storingYogurt,withGarlicandChives
CheesecakesCherry,LightMocha,Mini
Cherry(ies)Cheesecake,LightPeachChutneySalsa,GrilledTilapiawith
ChickenBreasts,PoachedBrothandBrownRice,One-PotCacciatoreCayenne-Rubbed,withAvocadoSalsaCorn,andScallions,BarleySaladwithwithCornmealDumplingsCutletswithHerbButterdredginginbreadcrumbs
Enchiladas,LighterwithFennelandTomatoGrilledLemon,withTabboulehHam-and-Sage-Stuffed,withBroccoliKebabs,TandoorileancutsofMushroom,andCabbageSaladandNoodleSalad,ThaiOven-FriedParmesan,LightandPears,RoastedPosoleRaisins,andAlmonds,SaladwithSaladwithLemon-YogurtDressingSausageandBroccoliRabe,OrecchiettewithShredded,withKaleandLentilsandSnowPeas,AsianNoodleSoupwithSoy-GingerSpinach,andPotatoHashSpring-VegetableCouscouswithStir-Fry,Spicy,withPeanutsTostadaSaladandWatercressSoup,Asian
Chickpea(s)Curry,QuickandRoastedVegetables,CouscousSaladwith
Chile-LemonCauliflowerChilepeppersMoleSauceSweetPotatoandChipotleSoupTandooriChickenKebabs
ChiliBeef,LighterVegetarian
Chili-RoastedSweetPotatoWedgesChocolateAngelFoodCake(var.)
BrownieCookies-ChunkBrownies,LightMiniMochaCheesecakesMoleSaucePannaCottaChowder,Broccoli,withCornandBaconChutney,PeachCilantro-LimeRiceSauce,TofuandSquashKebabswithCitrusfruits.SeealsospecificcitrusfruitscookingwithzestingCodBacon-Wrapped,withFriséeSteamed,withGingerCollards,Sautéed,withAlmondsandRaisinsCookiesandbarsBrownieCookiesHealthyOatmealCookiesLacyAlmond-OrangeCookiesLightChocolate-ChunkBrowniesWhole-WheatWalnut-RaisinBiscottiCorianderSpiceMixCornandBacon,BroccoliChowderwithChicken,andScallions,BarleySaladwithGrilledNewEnglandSeafood“Bake”Late-SummerVegetableSoupTortillaSoupwithBlackBeansCornmeal.SeealsoPolentaDumplings,ChickenwithCottagecheesebuyingHealthierMeatLasagnaLightCherryCheesecakeMiniMochaCheesecakes
CouscousSaladwithRoastedVegetablesandChickpeasSpring-Vegetable,withChickenVegetable,SteamedFlounderwithCranberryandApple-CiderSorbetCubanBlack-BeanStewwithRiceCucumber(s)AsianNoodleSaladwithPeanutsandMintBrown-RiceSaladwithSpinachandTomatoesandFeta,ColdSobaSaladwithGazpachoGrilledLemonChickenwithTabboulehandNapaCabbage,AsianSteakSaladwith-PineappleSalsa,Spicy,SalmonwithSalad,DilledScallop,andOrangeKebabsThaiChickenandNoodleSaladCurriedSpinachandTofuCurry,QuickChickpea
DessertsAngelFoodCakeBlueberryPopsBrownieCookiesChocolateAngelFoodCake(var.)ChocolatePannaCottaCranberryandApple-CiderSorbetGrapeGelatinwithBlueberriesHealthyOatmealCookiesLacyAlmond-OrangeCookiesLemon-LimeTeaCakesLightCherryCheesecakeLightChocolate-ChunkBrowniesLightenedRicePuddingLighterPineappleUpside-DownCakelow-fat,choosingMargaritaGranita
MiniMochaCheesecakesMixedBerryTerrinePearandBerryCrispPineapplePopsRaspberry-YogurtPopsRoastedPearswithAmarettiCookiesRusticNectarineTartSoftMeringuePillowswithRaspberrySauceSparklingSorbetFloatsStrawberryandNectarinePopsWhole-WheatWalnut-RaisinBiscotti
DilledCucumberSaladDumplings,Cornmeal,Chickenwith
EggplantHealthierMeatLasagnaParmesan,LighterRollatiniSteamed,withPeanuts
Egg(s)Fried,andFrisée,SpaghettiwithLighterCobbSaladwithMushroomsandSpinachSpinachFrittatawithGreenSalad
Enchiladas,LighterChickenEndive,Arugula,andOrangeSaladEscaroleandLemon,SalmonwithLightItalianWeddingSoupSautéed
Fajitas,SearedSteakFennelBaked,withParmesanandThymeandTomato,Chickenwith
FetaandBroccoliniGalette
ButternutSquash,andArugulaSaladandCucumber,ColdSobaSaladwith
FiberFish.SeealsoSalmonBacon-WrappedCodwithFriséeBaked,withHerbedBreadcrumbsandBroccoliCakes,Lemon-HorseradisheatingmoreGrilled,SandwichwithCabbageSlawGrilledNewEnglandSeafood“Bake”GrilledTilapiawithCherrySalsaSeafoodStewSeared,withRoastedPotatoesandTomatoesSpice-Dusted,withLemonRiceSteamedCodwithGingerSteamedFlounderwithVegetableCouscous
Fishsauce,cookingwithFlounder,Steamed,withVegetableCouscousFriséeBacon-WrappedCodwithandFriedEgg,Spaghettiwith
Frittata,Spinach,withGreenSaladFruit.SeealsoBerry(ies);specificfruitscitrus,cookingwithcitrus,zesting
Galette,BroccoliniandFetaGarlicBroiledShrimpScampiandChives,YogurtCheesewithandHerbs,RoastedPepperswith-RosemaryPotatoes,15-Minute
GazpachoGelatinGrape,withBlueberriesMixedBerryTerrine
Ginger
GrilledCarrotswith-SesameBokChoy-SoyChickenSteamedCodwith
Gnocchi,Baked,withRicottaandMarinaraGrain(s).SeealsoRicebarley,aboutBarleySaladwithChicken,Corn,andScallionsChickenwithCornmealDumplingsGrilledLemonChickenwithTabboulehHealthyOatmealCookiesIndividualPintoandBlackBeanTamalePiesPearandBerryCrispPolentaWedgeswithAsparagusandMushroomsPorkTenderloinwithSwissChardandPolentaQuickestMushroom-BarleySoupSalad,MediterraneanSaucyShrimpandGritsStuffedRedPepperswithQuinoaandProvolone
Granita,MargaritaGrapeGelatinwithBlueberriesGravy,BalsamicGreenBeanswithHazelnutsLate-SummerVegetableSoupandLemonZest,SalmoninParchmentwithLighterBlue-PlateSpecialSesameandSweetPotatoes,Roasted,Red-LeafSaladwithWhiteBeanSaladwithZucchiniandParmesan
Greens.SeealsoArugula;Lettuce;Spinach;WatercressBacon-WrappedCodwithFriséeChickenSaladwithLemon-YogurtDressingescarole,aboutLightItalianWeddingSoupPorkTenderloinwithSwissChardandPolentaSalmonwithEscaroleandLemon
SausageswithKaleandWhiteBeansSautéedCollardswithAlmondsandRaisinsSautéedEscaroleShreddedChickenwithKaleandLentilsSpaghettiwithFriséeandFriedEggSpinachFrittatawithGreenSalad
GrilleddishesChickenwithWatercressSaladGrilledCarrotswithGingerGrilledFishSandwichwithCabbageSlawGrilledLemonChickenwithTabboulehGrilledMarinatedFlankSteakGrilledNewEnglandSeafood“Bake”GrilledPorkChopswithPeachandRed-OnionRelishGrilledSteakwithTomatoesandScallionsGrilledTilapiawithCherrySalsaLamb,Tomato,andMintKebabsMixedGrilledVegetablesPorkandChorizoKebabsScallop,Orange,andCucumberKebabsTandooriChickenKebabsTofuandSquashKebabswithCilantroSauce
GritsandShrimp,SaucyGruyèrecheeseCheeseToastsSpinachFrittatawithGreenSalad
Ham-and-Sage-StuffedChickenwithBroccoliHash,Chicken,Spinach,andPotatoHazelnut(s)BrownedButter,ScallopswithGreenBeanswithskinning
Herb(s).Seealsospecificherbscookingwithrubs,seasoningwith
Hominy
ChickenPosole
IcebergSlawIrishLambStew
KaleandLentils,ShreddedChickenwithandWhiteBeans,Sausageswith
LambLegof,withMintSauceStew,IrishTomato,andMintKebabs
LasagnaMeat,HealthierNo-BakeSummer
Leek(s)Bacon,andPeaRisottoPotatoes,andCarrotsinParchmentandWatercressSoup
Legumes.SeealsoBean(s)BroiledPorkTenderloinwithBlack-EyedPeaSaladShreddedChickenwithKaleandLentilsVegetarianSplit-PeaSoup
Lemon(s)Chicken,Grilled,withTabboulehandEscarole,Salmonwith-HorseradishFishCakesLemonyPastawithWiltedArugulaLemonySmashedPotatoes-LimeTeaCakesZestandGreenBeans,SalmoninParchmentwith
LentilsandKale,ShreddedChickenwithLettuceBeefRollswithSpringSaladCaesarSaladwithSpicyShrimpChickenTostadaSalad
IcebergSlawLighterChef’sSaladLighterCobbSaladRed-LeafSaladwithRoastedSweetPotatoesandGreenBeansSaladwithPancettaCrisps,RoastedBrusselsSprouts,andPearTarragonChickenSaladWraps,BeefandMangoLightcookingtipsandtechniquescookinginparchmentgoldenrulesforeatinglightgrillingfoodskitchentoolslow-fatflavorboosterspoachingfoodsroastingfoodssteamingfoodsstir-fryingfoods
Maindishes(fall)Apple-BraisedTurkeyThighsBroccoliandPorkStir-FryBroccoliniandFetaGaletteBroiledPorkTenderloinwithBlack-EyedPeaSaladButternutSquashRisottoChickenCacciatoreChickenwithCornmealDumplingsCubanBlack-BeanStewwithRiceEggswithMushroomsandSpinachFlatIronSteakwithCauliflowerandArugulaHam-and-Sage-StuffedChickenwithBroccoliLeek,Bacon,andPeaRisottoLighterChickenEnchiladasLighterEggplantParmesanRoastedChickenandPearsRoastedPorkLoinRoastedSalmonwithBrusselsSproutsRoastedShrimpwithSpaghettiSquash
SalmonwithEscaroleandLemonSausageswithKaleandWhiteBeansSautéedCajunShrimpScallopswithHazelnutBrownedButterSearedFishwithRoastedPotatoesandTomatoesSpice-RubbedTurkeyBreastwithSweetPotatoesSpicyChickenStir-FrywithPeanutsSpinachFrittatawithGreenSaladSteamedFlounderwithVegetableCouscousStuffedRedPepperswithQuinoaandProvoloneWhole-WheatSpaghettiwithLighterPestoMaindishes(spring)AsianSteakSaladwithCucumberandNapaCabbageBeefRollswithSpringSaladCayenne-RubbedChickenwithAvocadoSalsaChickenCutletswithHerbButterChickenTostadaSaladCurriedSpinachandTofuFlankSteak,Snap-Pea,andAsparagusStir-FryIndividualPintoandBlackBeanTamalePiesLegofLambwithMintSauceLemon-HorseradishFishCakesLemonyPastawithWiltedArugulaLighterPulled-PorkSandwichesPolentaWedgeswithAsparagusandMushroomsPorkCutletswithArugulaSaladandSautéedTomatoesSalmoninParchmentwithGreenBeansandLemonZestSalmonwithBrownSugar–MustardGlazeSearedPorkTenderloinwithPomegranateGlazeShreddedChickenwithKaleandLentilsShrimpandCabbageLoMeinSpaghettiwithFriséeandFriedEggSpring-VegetableCouscouswithChickenSteamedCodwithGingerTurkeywithMoleSauceVegetablePadThaiMaindishes(summer)
AsianNoodleSaladwithPeanutsandMintBacon-WrappedCodwithFriséeChickenwithWatercressSaladEggplantRollatiniGrilledFishSandwichwithCabbageSlawGrilledLemonChickenwithTabboulehGrilledMarinatedFlankSteakGrilledNewEnglandSeafood“Bake”GrilledPorkChopswithPeachandRed-OnionRelishGrilledSteakwithTomatoesandScallionsGrilledTilapiawithCherrySalsaLamb,Tomato,andMintKebabsNo-BakeSummerLasagnaOpen-FaceTurkeyBurgersPastaSaladwithChicken,Raisins,andAlmondsPorkandChorizoKebabsSautéedShrimpwithArugulaandTomatoesScallop,Orange,andCucumberKebabsSearedSteakFajitasTandooriChickenKebabsThaiChickenandNoodleSaladTofuandSquashKebabswithCilantroSauceTwo-CheeseTortillaPizzawithArugulaSaladMaindishes(winter)BakedFishwithHerbedBreadcrumbsandBroccoliBakedGnocchiwithRicottaandMarinaraBeefandMangoLettuceWrapsBroiledShrimpScampiChicken,Spinach,andPotatoHashChickenwithFennelandTomatoColdSobaSaladwithFetaandCucumberHealthierMeatLasagnaIrishLambStewLightChickenParmesanLighterBlue-PlateSpecialOne-PotChickenandBrownRiceOrecchiettewithChickenSausageandBroccoliRabe
Oven-FriedChickenPorkLoinwithOnionsandDriedApricotsPorkTenderloinwithSwissChardandPolentaQuickChickpeaCurrySalmonBurgerswithYogurt-DillSauceSalmonwithSpicyCucumber-PineappleSalsaSaucyShrimpandGritsSoy-GingerChickenSoy-GlazedTofuandCarrotsSpice-DustedFishwithLemonRiceMangoandBeefLettuceWrapspeelingandcuttingMapleButter,ButternutSquashwithMargaritaGranitaMarinades,workingwithMeat.SeeBeef;Lamb;PorkMeatloafLighterBlue-PlateSpecialMeringuePillows,Soft,withRaspberrySauceMintMarinatedZucchiniwithMintedPeaMashandPeanuts,AsianNoodleSaladwithSauceSearedFishwithRoastedPotatoesandTomatoesMochaCheesecakes,MiniMoleSauceMontereyJackcheeseChickenTostadaSaladLighterChickenEnchiladasMozzarellaEggplantRollatiniHealthierMeatLasagnaLightChickenParmesanLighterEggplantParmesanTwo-CheeseTortillaPizzawithArugulaSalad
Mushroom(s)andAsparagus,PolentaWedgeswith-BarleySoup,QuickestChicken,andCabbageSaladChickenCacciatoreandPotatoes,RoastedandSpinach,Eggswith
Mustard–BrownSugarGlaze,SalmonwithDijon,cookingwithSauce,Creamy,Asparaguswith
NectarineandStrawberryPopsTart,Rustic
Noodle(s)Asian,SaladwithPeanutsandMintAsian,SoupwithChickenandSnowPeasBeefandMangoLettuceWrapsandChickenSalad,ThaiColdSobaSaladwithFetaandCucumberShrimpandCabbageLoMeinVegetablePadThai
Nuts.SeealsoAlmond(s);Walnut(s)AsianNoodleSaladwithPeanutsandMintCeleryandAppleSaladwithPecansGreenBeanswithHazelnutsScallopswithHazelnutBrownedButterskinninghazelnutsSpicyChickenStir-FrywithPeanutsSteamedEggplantwithPeanuts
OatsHealthyOatmealCookiesPearandBerryCrisp
Oil,cookingwithOlive-OilMashedPotatoes
OlivesandLemonZest,MixedTomatoSaladwithTwo-CheeseTortillaPizzawithArugulaSalad
Onion(s)andDriedApricots,PorkLoinwithMixedGrilledVegetablesRings,BakedSoupwithCheeseToastsandYogurt,AcornSquashwith
Orange(s)Arugula,andEndiveSaladpeelingandslicingScallop,andCucumberKebabs
OrzoLate-SummerVegetableSoup
PadThai,VegetablePancettaaboutCrisps,RoastedBrusselsSprouts,andPear,Saladwith
PannaCotta,ChocolateParmesanEggplant,LighterandThyme,BakedFennelwithandZucchini,WhiteBeanSaladwith
ParsleyandCapers,SalmonSaladwithGrilledLemonChickenwithTabboulehHerbedPastaSaladMediterraneanGrainSaladSearedFishwithRoastedPotatoesandTomatoes
Parsnip-AppleMashPasta.SeealsoCouscous;Noodle(s)BakedGnocchiwithRicottaandMarinaraHealthierMeatLasagnaLate-SummerVegetableSoupLemony,withWiltedArugula
No-BakeSummerLasagnaOrecchiettewithChickenSausageandBroccoliRabeSalad,HerbedSaladwithChicken,Raisins,andAlmondsShrimpandCabbageLoMeinSpaghettiwithFriséeandFriedEggWhole-WheatSpaghettiwithLighterPesto
PeachChutneyandRed-OnionRelish
PeanutsandMint,AsianNoodleSaladwithSpicyChickenStir-FrywithSteamedEggplantwith
Pear(s)andBerryCrispcuttinginhalfRoasted,withAmarettiCookiesRoastedBrusselsSprouts,andPancettaCrisps,SaladwithRoastedChickenand
Pea(s)Asparagus,andRadisheswithTarragonBlack-Eyed,Salad,BroiledPorkTenderloinwithLeek,andBaconRisottoMash,MintedSnap,Broccoli,andAsparagusinParchmentSnap,FlankSteak,andAsparagusStir-Frysnap,trimmingstringsfromSnow,andChicken,AsianNoodleSoupwithSpicyChickenStir-FrywithPeanutsSpring-VegetableCouscouswithChicken
Pecans,CeleryandAppleSaladwithPecorinocheeseLemonyPastawithWiltedArugulaTwo-CheeseTortillaPizzawithArugulaSalad
Pepita(s)about
andWatercressSaladPepperJackcheeseBeefRollswithSpringSaladIndividualPintoandBlackBeanTamalePies
Peppers.SeealsoChilepeppersAsianChickenandWatercressSoupBeefRollswithSpringSaladGazpachoMixedGrilledVegetablesRed,StuffedwithQuinoaandProvoloneRoasted,withGarlicandHerbsSautéedCajunShrimpSearedSteakFajitasSteamedFlounderwithVegetableCouscousVegetarianSplit-PeaSoup
Pesto,LighterPineapple-CucumberSalsa,Spicy,SalmonwithPopspreparingUpside-DownCake,Lighter
PolentaIndividualPintoandBlackBeanTamalePiesandSwissChard,PorkTenderloinwithWedgeswithAsparagusandMushrooms
PomegranatejuicebuyingSearedPorkTenderloinwithPomegranateGlaze
PopsBlueberryPineappleRaspberry-YogurtStrawberryandNectarine
Pork.SeealsoBaconandBroccoliStir-FryChops,Grilled,withPeachandRed-OnionRelishandChorizoKebabs
CutletswithArugulaSaladandSautéedTomatoesHam-and-Sage-StuffedChickenwithBroccolileancutsofLoin,RoastedLoinwithOnionsandDriedApricotsPulled-,Sandwiches,LighterSausageswithKaleandWhiteBeansSautéedCajunShrimpTenderloin,Broiled,withBlack-EyedPeaSaladTenderloin,Seared,withPomegranateGlazeTenderloinwithSwissChardandPolenta
PortionsizesPosole,ChickenPotato(es).SeealsoSweetPotato(es)Baked,withYogurtCheeseBalsamic-BakedChicken,andSpinachHash15-MinuteRosemary-GarlicGrilledNewEnglandSeafood“Bake”IrishLambStewLeeks,andCarrotsinParchmentLighterBlue-PlateSpecialandMushrooms,RoastedOlive-OilMashedSmashed,LemonyandTomatoes,Roasted,SearedFishwithVinaigrette
Poultry.SeeChicken;TurkeyProvoloneandQuinoa,StuffedRedPepperswithPudding,LightenedRice
QuinoaandProvolone,StuffedRedPepperswith
RadishesAsparagus,andPeaswithTarragonChickenwithWatercressSalad
Raisin(s)
andAlmonds,SautéedCollardswithChicken,andAlmonds,SaladwithHealthyOatmealCookiesLightenedRicePuddingMoleSauce-WalnutBiscotti,Whole-Wheat
Raspberry(ies)BerrySauceSauce,SoftMeringuePillowswith-YogurtPops
Relish,PeachandRed-OnionRiceBrown,andChicken,One-PotBrown-,SaladwithSpinachandTomatoesButternutSquashRisottobuyingandstoringCilantro-LimeCubanBlack-BeanStewwithLeek,Bacon,andPeaRisottoLemon,Spice-DustedFishwithPudding,LightenedSautéedCajunShrimp
RicottaEggplantRollatiniandMarinara,BakedGnocchiwithNo-BakeSummerLasagna
RisottoButternutSquashLeek,Bacon,andPea
Rosemary-GarlicPotatoes,15-MinuteRubs,seasoningwith
SaladdressingsaddingtosaladspreparingvinaigrettesSpicyAsianDressing
Salads.SeealsoSlaws
Arugula,Endive,andOrangeArugula,Two-CheeseTortillaPizzawithAsianNoodle,withPeanutsandMintBarley,withChicken,Corn,andScallionsBlack-EyedPea,BroiledPorkTenderloinwithBrown-Rice,withSpinachandTomatoesButternutSquash,Feta,andArugulaCaesar,withSpicyShrimpCeleryandApple,withPecansChef’s,LighterChicken,Mushroom,andCabbageChicken,withLemon-YogurtDressingChickenandNoodle,ThaiChickenTostadaCobb,LighterCouscous,withRoastedVegetablesandChickpeasCucumber,DilledGrain,MediterraneanGreen,SpinachFrittatawithmakingmorehealthfulMixedTomato,withOlivesandLemonZestwithPancettaCrisps,RoastedBrusselsSprouts,andPearPasta,HerbedPasta,withChicken,Raisins,andAlmondsPintoBeanandSpinachPotatoesVinaigretteRed-Leaf,withRoastedSweetPotatoesandGreenBeansSalmon,withParsleyandCapersSoba,Cold,withFetaandCucumberSpring,BeefRollswithSteak,Asian,withCucumberandNapaCabbageTabboulehTarragonChickenWatercress,ChickenwithWatercressandPepitaWhiteBean,withZucchiniandParmesan
Salmon
withBrownSugar–MustardGlazeBurgerswithYogurt-DillSaucewithEscaroleandLemonFillets,PoachedinParchmentwithGreenBeansandLemonZestraw,dicingRoasted,withBrusselsSproutsSaladwithParsleyandCaperswithSpicyCucumber-PineappleSalsa
Salsa,jarred,cookingwithSandwichesGrilledFish,withCabbageSlawPulled-Pork,Lighter
SaucesBerryLighterPestoMintMole
Sausage(s)Chicken,andBroccoliRabe,OrecchiettewithwithKaleandWhiteBeansPorkandChorizoKebabsSautéedCajunShrimp
ScallionsChicken,andCorn,BarleySaladwithandTomatoes,GrilledSteakwith
Scallop(s)withHazelnutBrownedButterOrange,andCucumberKebabsSeafoodStew
SesameBroccoliSesameGreenBeansShallots,Caramelized,SpinachwithShellfish.SeealsoShrimpScallop,Orange,andCucumberKebabsScallopswithHazelnutBrownedButterSeafoodStew
ShrimpandCabbageLoMeinfrozen“easypeel,”buyingGrilledNewEnglandSeafood“Bake”andGrits,SaucyRoasted,withSpaghettiSquashSautéed,withArugulaandTomatoesSautéedCajunScampi,BroiledSeafoodStewSpicy,CaesarSaladwith
Sides(fall)AcornSquashwithOnionsandYogurtApple-ParsnipMashBakedPotatoeswithYogurtCheeseBalsamic-BakedPotatoesButternutSquash,Feta,andArugulaSaladButternutSquashFriesButternutSquashwithMapleButterChili-RoastedSweetPotatoWedgesGreenBeanswithHazelnutsOlive-OilMashedPotatoesPintoBeanandSpinachSaladRoastedMushroomsandPotatoesSautéedEscarole
Sides(spring)AsianSlawAsparagus,Peas,andRadisheswithTarragonAsparaguswithCreamyMustardSauceBeetandCarrotSlawBlackBeanswithLimeandScallionsBroccoli,SnapPeas,andAsparagusinParchmentCilantro-LimeRiceIcebergSlawMintedPeaMashPotatoes,Leeks,andCarrotsinParchmentRedCabbageSlaw
WatercressandPepitaSaladSides(summer)DilledCucumberSalad15-MinuteRosemary-GarlicPotatoesGrilledCarrotswithGingerHerbedPastaSaladMarinatedZucchiniwithMintMixedGrilledVegetablesMixedTomatoSaladwithOlivesandLemonZestPotatoesVinaigretteRoastedPepperswithGarlicandHerbsSesameGreenBeansSteamedEggplantwithPeanutsWhiteBeanSaladwithZucchiniandParmesanSides(winter)BakedFennelwithParmesanandThymeBakedOnionRingsChile-LemonCauliflowerCreamedSpinachGinger-SesameBokChoyLemonySmashedPotatoesSautéedCollardswithAlmondsandRaisinsSesameBroccoliShreddedBrusselsSproutswithBaconSpinachwithCaramelizedShallotsSlawsAsianBeetandCarrotCabbage,GrilledFishSandwicheswithIcebergRedCabbageSobaSalad,Cold,withFetaandCucumberSorbet,CranberryandApple-CiderSorbetFloats,SparklingSoups.SeealsoChili;StewsAsianNoodle,withChickenandSnowPeasBroccoliChowderwithCornandBacon
BroccoliRabeandWhite-BeanButternutBisqueChickenandWatercress,AsianfreezingGazpachoItalianWedding,LightMushroom-Barley,QuickestOnion,withCheeseToastsSplit-Pea,VegetarianSweetPotatoandChipotleTomato,SpicedTortilla,withBlackBeansVegetable,Late-SummerWatercressandLeekSoysaucecookingwithSoy-GingerChickenSoy-GlazedTofuandCarrotsSpiceMix,CorianderSpicerubs,seasoningwithSpices,cookingwithSpinachwithCaramelizedShallotsChicken,andPotatoHashCreamedFrittatawithGreenSaladandMushrooms,EggswithandPintoBeanSaladandTofu,CurriedandTomatoes,Brown-RiceSaladwithSplit-PeaSoup,VegetarianSquash.SeealsoZucchiniAcorn,withOnionsandYogurtButternut,Feta,andArugulaSaladButternut,Friesbutternut,preparingButternut,Risotto
Butternut,withMapleButterButternutBisqueMixedGrilledVegetablesSpaghetti,RoastedShrimpwithandTofuKebabswithCilantroSauceStews.SeealsoChiliBlack-Bean,Cuban,withRiceChickenCacciatoreChickenPosoleChickenwithCornmealDumplingsLamb,IrishSeafoodStrawberryandNectarinePopsSweetPotato(es)andChipotleSoupandGreenBeans,Roasted,Red-LeafSaladwithSpice-RubbedTurkeyBreastwithWedges,Chili-RoastedSwissChardandPolenta,PorkTenderloinwith
TamalePies,IndividualPintoandBlackBeanTandooriChickenKebabsTarragonAsparagus,Peas,andRadisheswithChickenSaladTartsBroccoliniandFetaGaletteNectarine,RusticTechniquesbuyingandstoringarugulabuyingandstoringpancettabuyingandstoringricebuyingandstoringtofubuyingcottagecheesebuyingfrozenshrimpbuyingpepitasbuyingpomegranatejuice
cookinginparchmentcookingwithbarleycookingwithlow-fatflavorboosterscuttingpearsinhalfdicingrawsalmondredgingchickeninbreadcrumbsfreezingsoupsgoldenrulesforeatinglightgrillingfoodspeelingandcuttingmangoespeelingandslicingorangespoachingfoodspreparingbutternutsquashpreparingpineapplepressingtofuroastingfoodsskinninghazelnutssteamingfoodsstir-fryingfoodsstoringescarolestoringyogurtcheesetrimmingsnappeaswarmingcorntortillaswashingandstoringwatercressTerrine,MixedBerryTilapiaGrilled,withCherrySalsaLemon-HorseradishFishCakesTofubuyingandstoringandCarrots,Soy-GlazedeatingmorepressingandSpinach,CurriedandSquashKebabswithCilantroSauceTomato(es)andArugula,SautéedShrimpwith
ChickenCacciatoreChickenwithCornmealDumplingsandFennel,ChickenwithGazpachoHealthierMeatLasagnaLamb,andMintKebabsLightChickenParmesanMediterraneanGrainSaladMixed,SaladwithOlivesandLemonZestMoleSauceNo-BakeSummerLasagnaandPotatoes,Roasted,SearedFishwithSaucyShrimpandGritsSautéed,andArugulaSalad,PorkCutletswithandScallions,GrilledSteakwithSoup,SpicedandSpinach,Brown-RiceSaladwithTortillaSoupwithBlackBeansWholeRoastedTortilla(s)CaesarSaladwithSpicyShrimpChickenTostadaSaladcorn,warmingLighterChickenEnchiladasPizza,Two-Cheese,withArugulaSaladSearedSteakFajitasSoupwithBlackBeansTurkeyBreast,Spice-Rubbed,withSweetPotatoesBurgers,Open-FaceleancutsofLighterChef’sSaladLighterCobbSaladLightItalianWeddingSoupwithMoleSauceThighs,Apple-Braised
Vegetable(s).SeealsospecificvegetableseatingmoreMixedGrilledSoup,Late-SummerVegetarianChiliVinaigrettes,preparing
Walnut(s)LighterPesto-RaisinBiscotti,Whole-WheatRed-LeafSaladwithRoastedSweetPotatoesandGreenBeansStuffedRedPepperswithQuinoaandProvoloneWatercressandChickenSoup,AsianandLeekSoupandPepitaSaladSalad,ChickenwithwashingandstoringWhole-WheatSpaghettiwithLighterPestoWhole-WheatWalnut-RaisinBiscotti
YogurtCheesecheese,storingCheesewithGarlicandChivescookingwith-DillSauce,SalmonBurgerswithlow-fat,buying-RaspberryPops
ZucchiniLate-SummerVegetableSoupMarinated,withMintNo-BakeSummerLasagnaandParmesan,WhiteBeanSaladwithSpice-DustedFishwithLemonRiceSteamedFlounderwithVegetableCouscous
VegetarianChili
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