Copyright©2012byMeredithCorporation,DesMoines,IA.AllrightsreservedPublishedbyJohnWiley&Sons,Inc.,Hoboken,NewJerseyPublishedsimultaneouslyinCanadaNopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning,orotherwise,exceptaspermittedunderSection107or108ofthe1976UnitedStatesCopyrightAct,withouteitherthepriorwrittenpermissionofthePublisher,orauthorizationthroughpaymentoftheappropriateper-copyfeetotheCopyrightClearanceCenter,Inc.,222RosewoodDrive,Danvers,MA01923,(978)750–8400,fax(978)750–4470,oronthewebatwww.copyright.com.RequeststothePublisherforpermissionshouldbeaddressedtothePermissionsDepartment,JohnWiley&Sons,Inc.,111RiverStreet,Hoboken,NJ07030,(201)748–6011,fax(201)748–6008,oronlineathttp://www.wiley.com/go/permissions.

LimitofLiability/DisclaimerofWarranty:Whilethepublisherandauthorhaveusedtheirbesteffortsinpreparingthisbook,theymakenorepresentationsorwarrantieswithrespecttotheaccuracyorcompletenessofthecontentsofthisbookandspecificallydisclaimanyimpliedwarrantiesofmerchantabilityorfitnessforaparticularpurpose.Nowarrantymaybecreatedorextendedbysalesrepresentativesorwrittensalesmaterials.Theadviceandstrategiescontainedhereinmaynotbesuitableforyoursituation.Youshouldconsultwithaprofessionalwhereappropriate.Neitherthepublishernorauthorshallbeliableforanylossofprofitoranyothercommercialdamages,includingbutnotlimitedtospecial,incidental,consequential,orotherdamages.

Forgeneralinformationonourotherproductsandservicesorfortechnicalsupport,pleasecontactourCustomerCareDepartmentwithintheUnitedStatesat(877)762–2974,outsidetheUnitedStatesat(317)572–3993orfax(317)572–4002.

Wileyalsopublishesitsbooksinavarietyofelectronicformats.Somecontentthatappearsinprintmaynotbeavailableinelectronicbooks.FormoreinformationaboutWileyproducts,visitourwebsiteatwww.wiley.com.

LibraryofCongressCataloging-in-PublicationData:Theultimatelow-caloriebook:morethan400lightandhealthyrecipesforeveryday/[editor,JanMiller].

p.cm.

Atheadoftitle:BetterHomesandGardensISBN978-1-11803814-7(pbk.),978-1-118-11980-8(ebk.),978-1-118-11981-5(ebk.),978-1-118-11982-2(ebk.)1.Entrées(Cooking)2.Low-fatdiet--Recipes.I.Miller,Jan.II.Title:BetterHomesandGardens.TX740.U482011641.5’6384--dc23

2011030366PrintedintheUnitedStatesofAmerica10987654321

MeredithCorporationEditorialManager:JanMillerEditor:SheenaChihak,R.D.RecipeDevelopmentandTesting:BetterHomesandGardens®TestKitchenJohnWiley&Sons,Inc.

Publisher:NatalieChapmanAssociatePublisher:JessicaGoodmanExecutiveEditor:AnneFicklenSeniorEditor:LindaIngroiaProductionEditor:AbbySaulProductionDirector:DianaCisekInteriorDesign:JillBuddenLayout:HollyWittenbergManufacturingManager:TomHylandOursealassuresyouthateveryrecipeinTheUltimateLow-CalorieBookhasbeentestedintheBetterHomesandGardens®TestKitchen.Thismeansthateachrecipeispracticalandreliableandmeetsourhighstandardsoftasteappeal.Weguaranteeyoursatisfactionwiththisbookforaslongasyouownit.

TableofContents

titlepagestarteatingbettertodayhealthyeatingbasicsbetterbreakfastsandwichesandpizzamain-dishsaladssoupsandstewssidesandsnacksmeatandpoultryfishandseafoodmeatlessentréesbubblycasserolesslowcookermake-aheadmealsmiraculousmakeoversspecialoccasionsno-guiltdessertsmetricinformation

LookfortheseiconsthroughouttoguideyourrecipechoicesRecipesreadytoeatin30minutesorless

Recipeswith5gramsoffiberormore

Recipeswith400mgofsodiumorlessperentréeand200mgorlessforsidesandsnacksstarteatingbettertodayAssomeonewithaneyeonhealthyouwantfoodsthataregoodforyouandtastegreatbutalsohelpshedexcesspounds.Armedwiththisbook,youcaneatfoodsyoulovewhilewatchingyourwaistline,andyoucandoitwithoutgivingintothelatestfadsorsufferingthefoodblahsofdietdeprivation.

Youwillquicklydiscoverthiscookbookisperfectforeverydayfamilymeals.Therecipesarelowerincalories,fat,andsodiumbutthereareno“dietfoods”here.Enjoyyourfillofpizzas,burgers,soups,casseroles,anddessertsallspeciallydevelopedtofitahealthyeatingplan.AndbecauseeachrecipehasbeenrigorouslytestedintheBetterHomes&Gardens®TestKitchen,youcanrestassuredthatthey’lltastegreattoo.

Kickoffyoureffortstoeatbetterandloseweightwithouropeningchapterofhealthyeatingbasics.Learntodetermineyourspecificcalorieneeds,chooseproperportions,andmakehealthierswapsandsubstitutionsateachmeal.

Onehealthychoiceleadstoanother.Youchosethisbooknowchoosearecipeandgetcooking!

Cherry-KissedTacoswithFetaCheese

1

healthyeating

basicsWhentravelingtotheNewYou,planyourjourneyandplotyourpath.Thisguideprovideseverythingyouneedtoknow—beforeyoupassgo.

tricksfortrimmingWithafewsmartingredientswapsyoucansavehundredsofcalories.Usetheseideastostarttrimmingcalories(andyourwaistline).

breakfastAsmartbreakfasthelpskeepyourappetiteincheckallday.Proteinisthenutrientthatworkshardestathelpingyoufeelfullandsatisfied.Porkloincutlets,leftoverchickenbreast,andleanroastbeefarejustastastywitheggsorinbreakfastsandwichesasprocessedbreakfastmeatsyetsaveonfatandsodium.Skimmilk,nonfatGreekyogurt,andlow-fatcheesealsoprovideprotein(andcalcium)inbreakfastrecipes.Boostsatisfactionbybulkingupbreakfastfarewithfiber-richwholegrainsandlow-calorievegetablesandfruits.Tryspinachineggdishesorberriesinwholegrainmuffins.

sandwichesIt’seasyforexcesscaloriesandsodiumtosneakintosandwiches.Startingwithaslimyetheartywholegrainwrap,pita,orthinbuncanhelpcontrolcalories,ortryanopen-facedhotsandwichwithhalfthebread.Optforlow-fatmeats,cheeses,andspreadsandchooselower-sodiumoptions,whenpossible.Leftoverchickenbreastandroastbeefslicesarealsogoodalternativestosaltyprocessedmeats.Yoursandwichwillbemorefillingandflavorfulifyouloaditwithlotsoffreshvegetablessuchasbroccolisprouts,cucumberslices,andbellpepperstrips.Thinslicesofappleorpearaddasweetcrunchinsandwiches,too.

saladsWithjust5caloriespercupofshreddedlettuce,it’seasytoseewhygreensaladsareadieter’sfriend.Whatyouaddtothelettuce,however,canmakeorbreakthecaloriecount.Althoughit’ssmarttotopsaladwithlotsofcolorfulvegetables,don’tforgettoaddprotein.Protein-richleanmeats,low-fatcheeses,beans,nuts,andseedslendmorestayingpowertosalads.Andalthoughyoushouldavoidhigh-fatsaladdressings,youdon’thavetochoosefat-free.Infact,it’simportanttogetatleast3to5gramsoffatinyoursalad(whetherfromthedressingorotheringredients)tobestabsorbcertainvitaminsinthevegetables.Avoiddrenchingyourgreensinsaladdressing—about1tablespoondressingper2cupslettuceshouldbeenough.

soupsandstewsLow-fatsoupsandstewstypicallycontainmorewaterandvegetablesthanotherone-dishentrées,resultinginasatisfyingportionwithfewercaloriesperbite.Startwithlow-sodiumbroth,low-fatmilk,orevaporatedskimmilk,thenpumpuptheproteinwithleanmeatsorfiber-richbeans.Nonstarchyvegetablesareeasyadd-inswhenyoukeepfrozenonesonhand.Fiber-richgrains—suchasbarley,quinoa,orwholegrainpasta—caneitherbecookedinsoupsandstewsoraddedprecookedclosertoservingtime.

meat,poultry,andseafoodMeatisrichinhunger-satisfyingprotein,sodon’tskipitjustbecauseyou’recountingcalories.Youcanfindleancutsofbeef,pork,andlambbylookingforthewords“loin”or“round”inthename.Skinlesswhite-meatchickenandturkeyaresmartchoices,too,butcarefullyreadthelabelofgroundpoultry—itmayincludehigher-fatdarkmeatandskin.Decreasetheamountofgroundmeatusedinrecipesbyaddingvegetableswithameatytexture,suchaseggplant,mushrooms,orbeans.Atleasttwiceaweek,eatfish,especiallyonesrichinheart-healthyomega-3fats,suchassalmon.Plainseafoodisoftensoldfrozen,soit’seasytomoveitfromfreezertorefrigeratorfirstthinginthemorningtoletitthawfortheeveningmeal.

grillingGrillingisalow-fatwaytoaddlotsofflavortoleanmeat,chicken,fish,vegetables,andevenfruit.Ingeneral,marinatemeatsbeforecooking,evenifjustforanhour.(Marinatefishjust30minutes.)Optforlow-fat,low-sodiumbottledmarinadesormakeyourown.Amarinadethatcontainsvinegar,citrusjuice,orotheracidicingredientsdoesagreatjobtenderizingmeat.Mostvegetablesabsorblittlemarinade,sojusttossthemquicklywithamarinadebeforegrillingtohelppreventsticking.Althoughyoucangrillvegetablesandfruitonskewersorinfoil,youcancookalmostanythingoutdoorswithaninexpensivegrillingtraythathassmallholestopreventfoodfromfallingintothefire.

casserolesAbubbling,hotcasseroleistheultimatecomfortfood,buthigh-fatsauces,meats,anddairyproductscanreallypileonthecalories.Luckily,it’snotdifficulttofindslimmercasseroleingredients,suchaslow-fatcondensedsoup,leanmeat,andreduced-fatcheese.It’salsoeasytoswapregularpastasforhigher-fiberwholegrainversions.Anddon’tforgetthevegetables.You’llbeabletoenjoyalargercasseroleservingwithfewercaloriesifyoumixinlotsofnutrient-rich,nonstarchyveggies,suchasbroccoli,tomatoes,zucchini,carrots,celery,andsweetpeppers.

bakedgoodsTherearemanywaystotrimfatandcaloriesfrombakedgoodsanddesserts.Buttoomanychangestoabakedgoodcanhaveflat,gummy,ortastelessresultssostartsmall.Whenmodifyingyourfavoriterecipes,startwithonechangeandwhenyou’vefine-tunedthat,trymakingadditionaltweaks.Forexample,uselow-fatdairyingredientsinsteadoftheirfull-fatcousins.Ifthatworksfine,goaheadandswapwholewheatflourforuptohalfoftheall-purposeflour.Ifarecipecallsfornuts,cuttheamountinhalfyetheightentheirflavorbyroastingtheminoven,andyou’llfindasmallerservingofyourtreatismoresatisfying.

portiondistortionWhenisthelasttimeyoumeasuredyourplates?Ifyourplatesare10yearsold,theyareprobablyabout10inchesindiameter.Iftheyareolderthanthat,theymightbe9inches.Iftheyarenew,chancesareyourplatesare12ormoreinchesindiameter.It’snocoincidencethatplatesizehasincreasedalongwithourwaistlines.Nobodywantstoeatfromahalf-emptyplateoffood.Youwantanicelyfilledplate,especiallyifyoupaidforthatfoodatarestaurant.Ifyouthinkyourplatesathomearebig,restaurantplatesareevenbigger—morelikeplattersthanplates.It’shumannaturetoeateverythingonyourplate,evenifyouarefullaftereatingjusthalf.That’swhywerecommendtofilljusttheinnerrimofyourplateortodownsizetoaplatethat’safewinchessmallerthanthetypicaldinnerplate.Thosearegoodideasifyou’reeatingathome,butifyoueatout,youhavetomakeapointofnoteatingthewholeplatterlikeplate,whichcanbetough.Splittingamealwithafellowdinerisalwaysanoption.Oryoucoulddivideyourplateinhalfassoonasyougetitandeatonlyfromoneside.Thetrickistomakesuretostopassoonasyoufeel

evenalittlebitfull.Eatingsloweralsohelpsyoueatlesssinceittakesabout20minutesforyourbraintogetthe“I’mfull”messagefromyourbelly.Otherwiseyournaturalhabittoeateverythingonyourplatewilltakeover.

platecheckStillnotconvincedthattheplatesizeisabigdeal?Checkoutthisvisual.Eachplatehasanormalservingofspaghetti—1cupcookedpastawith1⁄2cuppastasauce.Whichservinglooksmostappealing?

checkyourcupstoo

Platesaren’ttheonlyservingpiecesthathavegrowninsize.Cupsandglasseshavetoo!Justlookatthecoffeecupsabove.Theoneontheleftisacoffeecuptoday,whichholdsabout16ounces.Theoneontherightiswhatwastypicalabout20yearsago.Itholds6ounces.It’seasytoseehowcaloriesaddupfastwithtoday’sbigcupsandglasses.Wemaybedrinkingthesamebeveragesaswedidyearsago,butnowwe’redrinkingtwicetheamountormore(andthatmeansmorecalories!).

*Formoreinformation:Learnmoreaboutnutrition,portionsizes,andcaloriecontrolatthesewebsites:eatright.orgFindcurrentnutritionnews,adviceonweightcontrol,andotherhelpfultipsatthiswebsiteoftheAmericanDieteticAssociation.calorieking.comQuicklylookupcalorielevelsforthousandsoffoodsatthissite.

what’stherightamount?Youcouldbeeatingthreeorfourtimeswhatyoureallyneed.Checkthedifferenceinsizesofthefollowingcommonfoods.Thefirstfoodineachphotoshowsatypicalportiontoday.Thesecondfoodshowswhatanactualservingshouldbe.It’seasytoseehowyourversionofoneservingactuallycouldcontainmultipleportions.Andwithmultipleportions,thecaloriesaddupquickly.

cereal21⁄4cups(3grainservings)=330calories1ozor3⁄4

cup(1grainserving)=110calories

orangejuice12oz(2fruitservings)=165calories6oz(1fruitserving)=83calories

bagel3.5oz(31⁄2grainservings)=250calories2oz(2

grainservings)=140calories

apple7oz(2fruitservings)=186calories3oz(1fruitserving)=80calories

potato9oz(2vegetableservings)=350calories41⁄2oz(1vegetableserving)=175calories

steak12oz(3meatservings)=1,080calories5ounces(11⁄2meatserving)=450calories

icecream3scoops(1milkservings)=450calories

One1⁄2-cupscoop(1⁄3milkserving)=150calories

determineyourhealthyweightAhealthybodyweightisonethatisrightforyou.Itisaweightthatreducesyourriskofdiseaseandallowsyoutolookandfeelgood.Thereareseveralwaystodetermineyourhealthyweight;oneofthemisBodyMassIndex.

Formostpeople,theBMIprovidesafairlyaccurate

estimationofbodyfatbasedonheightandweight.It’susedmostcommonlytodefine“overweight”and“obese.”TocalculateyourBMIandthecaloriesyouneedeachday,followthestepsbelow.

1Findyourheightintheleft-handcolumnandyourweightinthecorrespondingrow.

2ThenumberinthetoprowistheBMIforyourheightandweightroundedtothenearestpound.

3IfyourBMIis25orabove,youmayneedtoloseweight.See“HowManyCaloriesDoINeed?,”

TheUltimateWeightLossTool:Theultimateweightlosstoolmayalreadyberightatyourfingertips—penandpaper.Studiesshowthesimpleactofkeepingafoodjournalincreasesyourchancesofweightlosssuccessbyincreasingawarenessofyoureatinghabitsandholdingyoupersonallyaccountable.

howmanycaloriesdoIneed?Hereisaquickandeasywaytodetermineapproximatelyhowmanycaloriesyouneedeachday.ToMaintainYourWeight:Multiplyyourweightinpoundsby15ifyou’remoderatelyactive(youdohousework,gardening,andbriskwalkingfor30to60minutesmostdays)orby13ifyou’resedentary(yousitalldaywithnoplannedexercise).Forexample:Ifyou’remoderatelyactiveandweigh150pounds,youraverageintakeshouldbe2,250caloriesperday(150×15).ToLoseWeight:Todrop1poundperweek,youneedtoreduceyourcaloriesby500perday.That’sbecause3,500calories(500calories×7days)equals1poundofbodyfat.Losing1to2poundsaweekisconsideredahealthyrateofweightloss.Ifthat’stoomuchcalculatingforyou,justconsumefewercaloriesthanyoudonow.Mostwomenloseweightiftheyeat1,200to1,500caloriesperday,whilemostmenloseweightiftheyeatbetween1,600and1,800caloriesperday.

guidetoproduceThebestreciperesultscomewhenyoucookwithfruitsandvegetablesthatareripeandinseason.Usethischartasahandyreferenceforspotting,buying,andstoringthebestproducetoensuredelicioushealthfuldishesallyearround.

2betterbreakfast

Wakeupandsmellthecoffee—alongwithanutritiousbreakfast.Theselusciousbreakfastsgiveyou29reasonstogetupinthemorning.

breakfastpizzabreakfastburritosbaconandeggbreakfastwrapscheesygritsandsausagemushroom,artichoke,andbasileggwhiteomeletkale-goatcheesefrittatahamandvegetablefrittataeggsbenedictstrataeggandpotatocasserolebagel,lox,andeggstrataspicedpumpkin-appleoatmealovernightapple-cinnamonoatmealspicedoatmealcranberry-almondcerealmixmorningparfaitapplesandgranolabreakfastcrispwholegrainbrownsugarpancakeschocolate-hazelnutpancakeswithraspberrysaucestreusel-crunchfrenchtoastbanana-pecanwafflespeachycornbreadmuffinsham-and-cheddarsconescornmeal-blueberrysconesbananaoatbreakfastcookieapricotmaplelogsdoublepumpkinbarsbreakfastapplesnickerdoodlesblueberry-pineapplesmoothieprotein-packedsmoothie

breakfastpizzaprep:20minutesbake:20minutesoven:375°Fmakes:10slices116-ounceloaffrozenwholewheatbreaddough,thawed1cupslicedzucchini,halved,and/orgreenorredsweetpepperpieces

1cupslicedfreshmushrooms1⁄4teaspooncrushedredpepper(optional)1tablespooncookingoil

8eggs1⁄2cupmilk

1tablespoonbutterormargarine

11⁄2cupsshreddedcheddarand/ormozzarellacheese(6ounces)2slicesbacon,crisp-cooked,drained,andcrumbledChunkysalsa(optional)

1Preheatovento375°F.Greasea13-inchpizzapan;setaside.Onalightlyflouredsurface,rollbreaddoughintoa14-inchcircle.(Ifdoughisdifficulttorollout,stopandletitrestafewminutes.)Transferdoughtopreparedpan.Buildupedgesslightly.Prickdoughgenerouslywithafork.Bakefor15to20minutesoruntillightbrown.

2Meanwhile,inalargeskilletcookzucchini,mushrooms,andcrushedredpepper(ifusing)inhotoilabout5minutesoruntilvegetablesarealmosttender.Removezucchinimixture;drainwell.

3Inamediumbowlbeattogethereggsandmilk.Insameskilletmeltbutterovermediumheat.Pourineggmixture.Cook,withoutstirring,untilmixturebeginstosetonthebottomandaroundedges.

4Usingalargespatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continuecookingovermediumheatfor2to3minutesoruntileggmixtureiscookedthroughbutisstillglossyandmoist.Immediatelyremovefromheat.

5Sprinklehalfoftheshreddedcheeseoverthehotcrust.Topwithscrambledeggs,zucchinimixture,bacon,andtheremainingcheese.Bakefor5to8minutesmoreoruntilcheesemelts.Ifdesired,servewithsalsa.

nutritionfactsperslice:283cal.,15gtotalfat(6gsat.fat),193mgchol.,465mgsodium,23gcarb.,2gdietaryfiber,16gprotein.

easybreakfastpizza:OmitthebreaddoughinStep1andsubstituteone12-inchItalianbreadshell(Boboli),bakingaccordingtothebreadshellpackage.Or,substituteone13.8-ouncepackagerefrigeratedpizzadough,bakingasdirectedonthepizzadoughpackage.ContinueasdirectedinSteps2through5.Makes10slices.

persliceeasybreakfastpizza:287cal.,16gtotalfat(6gsat.fat),196mgchol.,462mgsodium,22gcarb.,0gdietaryfiber,16gprotein.

breakfastburritos

starttofinish:25minutesmakes:6servings

Yes,thisisgreatforbreakfastandbrunch,butdon’tletthenamestopyou.Itisgoodforalightsupperaswell.

2cupsrefrigeratedorfrozeneggproduct,thawed,or8eggs,lightlybeaten1⁄3cupfat-freemilk

6ouncesuncookedbulkturkeysausage1⁄2cupchoppedgreensweetpepper(1small)1⁄2cupchoppedfreshmushrooms1⁄4cupchoppedonion2clovesgarlic,minced1⁄2cupchunkysalsa1⁄2cupchoppedromainelettuce2tablespoonsfinelychoppedfreshjalapeñochilepepper*(optional)68-to10-inchwholewheatflourtortillas,warmed1⁄3cupshreddedreduced-fatcheddarcheeseChunkysalsa(optional)

1Inamediumbowlcombineeggproductandmilk;setaside.2Inalargeskilletcooksausage,sweetpepper,mushrooms,onion,andgarlicovermediumheatuntilmeatisbrownandvegetablesaretender.Drainofffat.Addeggmixturetoskillet.Cook,withoutstirring,untilmixturestartstosetonthebottomandaroundtheedges.

3Usingalargespatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continuecookingovermediumheatfor2to3minutesoruntileggmixtureiscookedthroughbutisstillglossyandmoist.Immediatelyremovefromheat.Stirin1⁄2cupsalsa,romainelettuce,andjalapeñochilepepper(ifusing).

4Divideeggmixtureamongtortillas;sprinklewithcheese.Rolluptortillas.Ifdesired,servewithadditionalsalsa.

nutritionfactsperserving:291cal.,9gtotalfat(2gsat.fat),26mgchol.,877mgsodium,31gcarb.,3gdietaryfiber,22gprotein.

*tip:Becausehotchilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwithchilesasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthechilepeppers,washyourhandsandfingernailswellwithsoapandwaterwhenyouaredone.

baconandeggbreakfastwraps

starttofinish:25minutesmakes:4wraps4slicesbacon,chopped

1cupchoppedfreshmushrooms1⁄2cupchoppedgreensweetpepper1⁄4teaspoonchilipowder1⁄4teaspoongroundblackpepper1⁄8teaspoonsalt

1cuprefrigeratedeggproduct1⁄4cupchoppedseededtomatoFewdropsbottledhotpeppersauce48-inchflourtortillas,warmed

1Inalargenonstickskilletcookbaconovermediumheatuntilcrisp.Usingaslottedspoon,removebaconanddrainonpapertowels.Reserve1tablespoonofdrippingsinskillet;discardtheremainingdrippings.

2Addmushrooms,sweetpepper,chilipowder,blackpepper,andsalttodrippingsinskillet;cookandstirabout3minutesoruntilvegetablesaretender.

3Addeggproduct.Cook,withoutstirring,untilmixturebeginstosetonthebottomandaroundedges.Usingaspatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continue

cookingovermediumheatabout2minutesoruntileggmixtureiscookedthroughbutisstillglossyandmoist.Stirinbacon,tomato,andhotpeppersauce.Divideeggmixtureamongtortillas;rolluptortillas.

nutritionfactsperwrap:195cal.,9gtotalfat(3gsat.fat),11mgchol.,462mgsodium,18gcarb.,1gdietaryfiber,11gprotein.

tip:Towarmtortillas,preheatovento350°F.Wraptortillastightlyinfoil.Bakeabout10minutesoruntilheatedthrough.

cheesygritsandsausage

starttofinish:25minutesmakes:4(1-cup)servings4cupswater

1cupquick-cookinggrits1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper

6ouncesuncookedbulkturkeysausage1⁄2cupchoppedredsweetpepper1⁄2cupchoppedonion4teaspoonsfinelychoppedfreshjalapeñochilepepper*2clovesgarlic,minced1⁄2cupshreddedreduced-fatcheddarcheese(2ounce)2tablespoonsslicedgreenonion(1)

1Inamediumsaucepanbringthewatertoboiling.Slowlyaddgrits,salt,andblackpepper,stirringconstantly.Returntoboiling;reduceheat.Cookandstirfor5to7minutesoruntilthewaterisabsorbedandmixtureisthickened.Removefromheat.Cover;setaside.

2Inalargeskilletcooktheturkeysausage,sweetpepper,onion,jalapeñochilepepper,andgarlicovermedium-highheatuntilsausageisbrownandvegetablesaretender.Drainwell.

3Stircookedturkeysausagemixtureintogrits.Dividegritsamongfourbowls.Sprinkleeachservingwithcheeseandgreenonion.

nutritionfactsper1cup:244cal.,7gtotalfat(2gsat.fat),40mgchol.,510mgsodium,33gcarb.,3gdietaryfiber,15gprotein.

*tip:Becausehotchilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandfingernailswellwithsoapandwaterwhenyouaredone.

mushroom,artichoke,andbasileggwhiteomelet

starttofinish:15minutesmakes:1serving1⁄2cupslicedfreshcreminimushrooms1⁄8teaspoongarlicsaltorseasalt

1teaspoonoliveoil1⁄4cupcoarselychopped,drained,cannedartichokehearts3eggwhites,or1wholeeggand2eggwhitesNonstickcookingsprayoroliveoil2tablespoonssnippedfreshbasil

3tablespoonsshreddedItalianblendcheeses1⁄4cupchoppedredsweetpepperortomatoCrackedblackpepperMixedbabygreenswithfat-freebalsamicvinaigrettedressing(optional)

1Inan8-inchnonstickskilletcookmushroomsandgarlicsaltinthe1teaspoonhotoliveoilabout5minutesoruntilmushroomsaretender,stirringoccasionally.Stirinartichokehearts.Transfermushroommixturetoasmallbowl;setaside.Coolskilletslightly.

2Inasmallbowlwhisktogethereggwhiteswithaforkorwhiskjustuntilfrothy.Wipeoutskilletwithacleanpapertowel.Coatskilletwithcooking

spray.

3Sprinklebasilinthecenteroftheskillettowithin1inchofedgeofskillet.Slowlypoureggwhitemixturearoundtheedgeofthebasilandthenoverthetopofthebasil.Placeskilletovermediumheat.Cook,withoutstirring,overmediumheatuntilmixturebeginstosetonthebottomandaroundedges.Usingalargespatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continuecookingandliftingovermediumheatfor2to3minutesoruntileggmixtureisalmostcookedbutsurfaceisstillglossyandmoist.

4Sprinkle2tablespoonsofthecheeseacrossthecenter;topwithmushroommixture.Usingaspatulaliftandfoldonesideoftheomeletupoverthefilling.Repeatwiththeremainingsideofomelet.Removefromheat.Carefullytransferomelettoaservingplate.Topwithsweetpepper,theremaining1tablespooncheese,andcrackedblackpepper.Ifdesired,servewithasaladandvinaigrette.

nutritionfactsperserving:196cal.,10gtotalfat(4gsat.fat),15mgchol.,692mgsodium,8gcarb.,3gdietaryfiber,19gprotein.

nutritionnotePutleftoverartichokeheartstogooduse—whilesnaggingtheirpotassium,magnesium,andfolatebenefits—bystarringthemontopofpizzaornachos.

kale-goatcheesefrittata

starttofinish:25minutesmakes:6servings

KalemakesthisdishavitaminApowerhouse.

2cupscoarselytornfreshkale

1mediumonion,halvedandthinlysliced2teaspoonsoliveoil6eggs

4eggwhites1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper1⁄4cupgoatcheese,crumbled(1ounce)1⁄4cupoil-packeddriedtomatoes,drainedandthinlysliced

1Preheatbroiler.Ina10-inchovenproofnonstickskilletcookkaleandonioninhotoilovermediumheatabout10minutesoruntilonionistender,stirringoccasionally.

2Meanwhile,inmediumbowlwhisktogethereggs,eggwhites,salt,andpepper.Cook,withoutstirring,overmediumheatuntilmixturebeginstosetonthebottomandaroundedges.Usingalargespatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continuecookingandliftingovermediumheatfor2to3minutesoruntileggmixtureisalmostcookedbutsurfaceisstillglossyandmoist.Immediatelyremovefromheat.Sprinklewithgoatcheeseanddried

tomatoes.

3Placeskilletunderthebroiler4to5inchesfromtheheat.Broilfor1to2minutesoruntiltopisjustsetandcheesemelts.

nutritionfactsperserving:145cal.,9gtotalfat(3gsat.fat),216mgchol.,242mgsodium,6gcarb.,1gdietaryfiber,11gprotein.

hamandvegetablefrittata

starttofinish:25minutesmakes:4servings4eggs,lightlybeaten

1cuprefrigeratedeggproduct

1tablespoonsnippedfreshbasilor1teaspoondriedbasil,crushed1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

2tablespoonsoliveoil

2cupschoppedfreshvegetables,suchassummersquash,broccoli,romatomatoes,and/orsweetpeppers1⁄3cupthinlyslicedgreenonions(3)1⁄2cupcubedcookedmeat,suchasham,kielbasa,chicken,turkey,and/orcrumbledporksausage1⁄2cupshreddedreduced-fatcheddar,MontereyJack,orSwisscheese(2ounces)

1Preheatbroiler.Inamediumbowlcombineeggs,eggproduct,basil,salt,andblackpepper;setaside.Inalargeovenproofskilletheatoilovermediumheat.Adddesiredfreshvegetablesandgreenonions.Cookabout5minutesoruntilvegetablesarecrisp-tender,stirringoccasionally.Stirindesiredcookedmeat.

2Poureggmixtureovervegetablemixtureinskillet.Cook,withoutstirring,untilmixturebeginstosetonthebottomandaroundedges.

Usingalargespatula,liftandfoldpartiallycookedeggssothattheuncookedportionflowsunderneath.Continuecookingandliftingovermediumheatfor2to3minutesoruntileggmixtureisalmostcookedbutsurfaceisstillglossyandmoist.Immediatelyremovefromheat.Sprinklewithcheese.

3Placeskilletunderthebroiler4to5inchesfromheat.Broilfor1to2minutesoruntiltopisjustsetandcheesemelts.(Or,preheatovento400°F;bakeabout5minutesoruntiltopisset.)

nutritionfactsperserving:241cal.,16gtotalfat(5gsat.fat),229mgchol.,656mgsodium,5gcarb.,1gdietaryfiber,20gprotein.

eggsbenedictstrataprep:30minutesstand:8to12hourschill:2to24hoursbake:55minutesoven:325°Fmakes:6servings8sliceswholewheatorwholegrainwhitebread6cupsbabyspinachleavesortornfreshkale

2teaspoonscanolaoil

4ouncesCanadian-stylebacon(about7slices),tornintobite-sizepieces4eggs,beaten2eggwhites,beaten1⁄4cuplightsourcream2tablespoonsall-purposeflour1teaspoondrymustard

1teaspoonfinelyshreddedlemonpeel1⁄4teaspoongroundblackpepper12⁄3cupsfat-freemilk1⁄3cuplightsourcream

2teaspoonsDijon-stylemustard

1to2tablespoonsfat-freemilkFreshthymesprigs(optional)

1Placebreadslicesinasinglelayeronawirerack;coverlooselywitha

cleankitchenorpapertowelandletstand8to12hoursoruntilbreadisdriedout.(Or,preheatovento300°F.Placebreadslicesina15×10×1-inchbakingpan.Bakefor10to15minutesoruntilbreadisdriedout,turningoncehalfwaythroughbaking.)Tearbreadslicesintolargepieces.

2Inaverylargenonstickskilletcookspinachinhotoilovermediumheatfor1to2minutesorjustuntilspinachwilts,turningfrequentlywithtongs.(Ifusingkale,cookfor6to8minutesorjustuntiltender.)Coarselychopspinachorkale.

3Inalightlygreased2-quartrectangularbakingdisharrangehalfofthebreadpieces.TopwiththespinachandtheCanadian-stylebacon.Topwithremainingbreadpieces.

4Inamediumbowlwhisktogethertheeggs,eggwhites,1⁄4cupsourcream,flour,drymustard,lemonpeel,andpepper.Stirin12⁄3cupsmilkuntilwellcombined.Evenlypoureggmixtureoverthelayersindish.Coverandchillfor2to24hours.

5Preheatovento325°F.Bakestrata,uncovered,for55to60minutesoruntilaknifeinsertednearcentercomesoutclean.Letstandfor10minutesbeforeserving.

6Meanwhile,forsauce,inasmallbowlstirtogether1⁄3cupsourcream,Dijon-stylemustard,and1to2tablespoonsmilktomakeasauceofdrizzlingconsistency.Drizzlesauceoverstratatoserve.Ifdesired,garnishwithfreshthymesprigs.

nutritionfactsperserving:241cal.,9gtotalfat(3gsat.fat),158mgchol.,521mgsodium,23gcarb.,3gdietaryfiber,17gprotein.

eggandpotatocasseroleprep:20minutesbake:50minutesstand:5minutesoven:350°Fmakes:6servingsNonstickcookingspray2cupsfrozendicedhashbrownpotatoeswithonionandpeppers1cuploose-packfrozencutbroccoliorasparagus1⁄3cupfinelychoppedCanadian-stylebaconorleancookedham(2ounces)1⁄3cupevaporatedfat-freemilk2tablespoonsall-purposeflour

8eggs1⁄2cupshreddedreduced-fatcheddarcheese(2ounces)1tablespoonsnippedfreshbasilor1teaspoondriedbasil,crushed1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

1Preheatovento350°F.Lightlycoata2-quartsquarebakingdishwithcookingspray.Arrangehashbrownpotatoesandfrozenbroccoliinbottomofbakingdish;topwithCanadian-stylebacon.Setaside.

2Inamediumbowlwhisktogetherevaporatedmilkandflour.Inanothermediumbowlbeateggswitharotarybeaterorwirewhiskuntilcombined.Stirmilkmixture,1⁄4cupofthecheese,thebasil,salt,andpepperintotheeggmixture.Pourmixtureovervegetablesinbakingdish.

3Bakeabout50minutesoruntilaknifeinsertednearcentercomesoutclean.Sprinklewiththeremaining1⁄4cupcheese.Letstandfor5minutesbeforeserving.

nutritionfactsperserving:216cal.,10gtotalfat(4gsat.fat),296mgchol.,529mgsodium,16gcarb.,1gdietaryfiber,16gprotein.

make-aheaddirections:PrepareasdirectedthroughStep2.Coverandchillforatleast4hoursorupto24hours.UncoverandbakeasdirectedinStep3.

bagel,lox,andeggstrataprep:30minuteschill:4to24hoursbake:45minutesstand:10minutesoven:350°Fmakes:12servings

Loxisalusciousformofbrined,cold-smokedsalmonespeciallypopularinJewish-Americancuisine.

Nonstickcookingspray8cupsplainbagelscutintobite-sizepieces(3to4bagels)2cupsshreddedSwisscheeseorMontereyJackcheese(8ounces)13-ouncepackagethinlyslicedsmokedsalmon(lox-style),cutintosmallpieces1⁄4cupsnippedfreshchives8eggs,beaten2cupsfat-freemilk

1cuplow-fatcottagecheese1⁄4teaspoongroundblackpepper

1Lightlycoata3-quartrectangularbakingdishwithcookingspray.Spreadhalfofthebagelpiecesevenlyinpreparedbakingdish.Sprinklecheese,lox,andchivesevenlyoverbagelpieces.Topwiththeremainingbagelpieces.Inalargebowlcombineeggs,milk,cottagecheese,andpepper.Evenlypouroverlayersinbakingdish.

2Pressalloftheingredientsgentlywiththebackofaspoontomoisten.Coverandchillforatleast4orupto24hours.

3Preheatovento350°F.Bake,uncovered,about45minutesoruntilsetandedgesarepuffedandgoldenbrown.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:204cal.,10gtotalfat(5gsat.fat),163mgchol.,384mgsodium,13gcarb.,0gdietaryfiber,16gprotein.

spicedpumpkin-appleoatmeal

starttofinish:15minutesmakes:4(3⁄4-cup)servings11⁄3cupswater2⁄3cupapplejuice1⁄2cupcannedpumpkin1⁄3cupsnippeddriedapples11⁄4cupsquick-cookingrolledoats1tablespoonpackedbrownsugar

1teaspoongroundcinnamon1⁄4teaspoongroundnutmegGroundcinnamon(optional)1⁄2cupvanillafat-freeyogurt

1Inamediumsaucepancombinethewater,applejuice,pumpkin,anddriedapples.Bringtoboiling.Inasmallbowlcombineoats,brownsugar,1teaspooncinnamon,andnutmeg.Addoatmixtureallatoncetoboilingmixture;cookandstir,uncovered,for1minute.

2Divideoatmealamongfourbowls.Ifdesired,sprinklewithadditionalcinnamon.Servewithyogurt.

nutritionfactsper3⁄4cup:168cal.,2gtotalfat(0gsat.fat),1mgchol.,30mgsodium,35gcarb.,4gdietaryfiber,5gprotein.

nutritionnoteBeholdthemightypowerofpumpkin!ItsvitaminApromotesvision,helpsyourimmunesystem,andworksasanantioxidant.

overnightapple-cinnamonoatmeal

prep:15minutesslowcook:6to7hours(low)makes:8servings

4cupswater

11⁄2cupsapplejuice

1cupsteel-cutoats1⁄2cupregularbarley(notquick-cooking)1⁄2teaspoongroundcinnamon1⁄2teaspoongratedfreshgingeror1⁄4teaspoongroundginger1⁄4teaspoonsalt1⁄4cuppackedbrownsugarorpuremaplesyrup2mediumapples,coarselychopped1⁄3cupcoarselychoppedpecans,toastedGroundcinnamon(optional)Honeyand/orfat-freemilk(optional)

1Linea31⁄2-or4-quartslowcookerwithaplasticslowcookerliner.Inpreparedslowcookercombinethewater,applejuice,oats,barley,1⁄2teaspooncinnamon,ginger,andsalt.

2Coverandcookonlow-heatsettingfor6to7hours.Stirinbrownsugar.

3Topeachservingwithapplesandpecans.Ifdesired,sprinklewithadditionalgroundcinnamonandservewithhoneyand/ormilk.

nutritionfactsperserving:218cal.,5gtotalfat(0gsat.fat),0mgchol.,81mgsodium,40gcarb.,5gdietaryfiber,5gprotein.

spicedoatmeal

prep:15minuteschill:12hoursto3dayscool:5minutescook:8minutesmakes:5(2⁄3-cup)servings

Thisoatmealusessteel-cutoats,whichretainalotofnutrientssincetheyareminimallyprocessed.Preparingtheoatmealaheadlikethisallowsyouvirtuallynopreptimeinthemorningwhenyouarereadyforbreakfast.

11⁄2cupswater3⁄4cupsteel-cutoats3⁄4cupfat-freemilk

16-ouncecartonplainlow-fatyogurt1⁄2cupdriedfruit,suchascranberries,blueberries,snippedapples,snippedapricots,snippedplums(prunes),and/ordriedfruitbits

2tablespoonshoney1⁄4teaspoonapplepiespiceorpumpkinpiespice1⁄8teaspoonsalt1tablespoonhoney(optional)1⁄3cupcoarselychoppedalmonds,toastedBanana,sliced(optional)

1Ina2-quartsaucepancombinethewaterandsteel-cutoats.Bringto

boiling;reduceheat.Simmer,uncovered,for8minutes.(Oatswillnotbetenderatthispoint.)Removefromheat;transfertoamediumbowl.Coolfor5minutes.Stirinmilk,yogurt,driedfruit,2tablespoonshoney,applepiespice,andsalt.Coverandchillforatleast12hoursorupto3days.

2Toserve,heatoatmealmixturethroughinasaucepanoverlowheat.Stirin1tablespoonhoney(ifusing).Divideoatmealamongfiveservingbowls.Topeachservingwithalmondsand,ifdesired,bananaslices.

nutritionfactsper2⁄3cup:228cal.,5gtotalfat(1gsat.fat),3mgchol.,102mgsodium,38gcarb.,4gdietaryfiber,8gprotein.

tip:Oatmealmayalsobeservedwithoutheating,justletstandatroomtemperaturefor15minutesbeforeserving.

cranberry-almondcerealmix

prep:10minutescook:12minutesmakes:14(1⁄3-cup)servings1cuprolledoats1cupquick-cookingbarley

1cupbulgurorcrackedwheat

1cupdriedcranberries,raisins,and/orsnippeddriedapricots3⁄4cupslicedalmonds,toasted1⁄3cupsugar

1tablespoongroundcinnamon1⁄4teaspoonsaltFat-freemilk(optional)

1Forcerealmix,inanairtightcontainerstirtogetheroats,barley,bulgur,cranberries,almonds,sugar,cinnamon,andsalt.Cover;seal.Storeatroomtemperatureforupto2monthsorfreezeforupto6months.

2Fortwobreakfastservings,inasmallsaucepanbring11⁄3cupswatertoboiling.Stircerealmixbeforemeasuring;add2⁄3cupofthecerealmixtotheboilingwater.Reduceheat.Simmer,covered,for12to15minutesoruntilcerealreachesdesiredconsistency.Ifdesired,servewithmilk.

nutritionfactsper1⁄3cup:177cal.,3gtotalfat(0gsat.fat),0mgchol.,44mgsodium,35gcarb.,5gdietaryfiber,4gprotein.

Microwavedirections:Foronebreakfastserving,inamicrowave-safe1-quartbowlcombine3⁄4cupwaterand1⁄3cupcerealmix.Microwave,uncovered,on50percentpower(medium)for8to11minutesoruntilcerealreachesdesiredconsistency,stirringonce.Stirbeforeserving.Ifdesired,servewithmilk.

morningparfait

starttofinish:20minutesmakes:4servings

Fruitisapowerfulallyagainstheartdisease;aimfor4to5servingsperday,thiscanbeyourfirst.1⁄4cupraisins2tablespoonsorangejuice

1teaspoonvanilla1⁄2ofan8-ouncepackagereduced-fatcreamcheese(Neufchâtel),softened1tablespoonsugar

1teaspoonfinelyshreddedorangepeel

2cupsfreshfruit,suchasraspberries,blueberries,slicedstrawberries,and/orcut-uppeaches1⁄2cuplow-fatgranolaHoney(optional)Shreddedorangepeel(optional)

1Toplumpraisins,inasmallmicrowave-safebowlcombineraisinsandorangejuice.Microwave,covered,on100percentpower(high)for30to45seconds;letstandfor1minute.Stirinvanilla;setaside.

2Inamediumbowlcombinecreamcheeseandsugar.Beatwithan

electricmixeronlowtomediumspeeduntilsmooth.Stirinraisinmixtureand1teaspoonorangepeel.

3Layerhalfthecreamcheesemixture,halfofthefreshfruit,andhalfthegranolaequallyamongfourtallglasses.Repeatlayers.Ifdesired,drizzlewithhoneyandtopwithadditionalorangepeel.

nutritionfactsperserving:209cal.,8gtotalfat(4gsat.fat),22mgchol.,149mgsodium,32gcarb.,4gdietaryfiber,5gprotein.

applesandgranolabreakfastcrisp

prep:15minutescook:10minutesstand:10minutesmakes:4(1⁄2-cup)servings

Thisworksforbreakfastorforafalldesserttoo.

1tablespoonbutter

2mediumapples,suchasRomeorPinkLady,peeledifdesired,cored,andquartered

1tablespoonpackedbrownsugar1⁄2teaspoongratedfreshgingeror1⁄4teaspoongroundgingerDashgroundcardamomorgroundcinnamon16-ouncecontainerfat-freeplainGreekyogurt,suchasFage,orfat-freeplainyogurt1teaspoonfinelyshreddedlemonpeel

4teaspoonshoney1⁄4cuplow-fatgranola

1Inamediumskilletheatbutterovermediumheat.Addapples;cookabout5minutesoruntilapplesaregoldenbrown,turningoccasionally.Reduceheattomediumlow.Stirinbrownsugar,ginger,andcardamom;cookandstirabout5minutesmoreoruntilapplesarenearlytender.Removeskilletfromheat.Coverandletstandabout10minutesoruntil

applesaretender.

2Meanwhile,combineyogurtwithlemonpeel.Dividecookedapplesamongfourindividualplatesorbowls.Topwithyogurtmixture.Drizzlewithhoneyandsprinklewithgranola.

nutritionfactsper1⁄2cup:145cal.,3gtotalfat(2gsat.fat),8mgchol.,56mgsodium,26gcarb.,2gdietaryfiber,5gprotein.

wholegrainbrownsugarpancakes

starttofinish:25minutesmakes:16pancakes11⁄2cupswholewheatflour1cupbrancerealflakeswithorwithoutraisins2tablespoonspackedbrownsugar

1tablespoonbakingpowder1⁄2teaspoonsalt2eggs,lightlybeaten13⁄4cupsbuttermilk

2tablespoonscookingoil

Lightmaple-flavoredsyrup(optional)Freshfruit(optional)

1Inalargebowlcombinewholewheatflour,branflakes,brownsugar,bakingpowder,andsalt.Inamediumbowluseaforktocombineeggs,buttermilk,andoil.Addeggmixtureallatoncetoflourmixture.Stirjustuntilmoistened(battershouldbeslightlylumpy).

2Heatalightlygreasedgriddleorheavyskilletovermediumheatuntilafewdropsofwaterdanceacrossthesurface.Foreachstandard-sizepancake,pourabout1⁄4cupbatterontothehotgriddle.Spreadbatter,ifnecessary.

3Cookfor1to2minutesoneachsideoruntilpancakesaregoldenbrown.Turnoverwhensurfacesarebubblyandedgesareslightlydry.

Servewarm.Ifdesired,topwithsyrupandfruit.Orkeepwarminalooselycoveredovenproofdishina200°Fovenforupto30minutes.

nutritionfactsperpancake:91cal.,3gtotalfat(1gsat.fat),28mgchol.,196mgsodium,14gcarb.,2gdietaryfiber,4gprotein.

tip:Forevenmoreraisin-packedpancakes,add1⁄4cupraisinstothebatter.

nutritionnoteWholewheatflourismadefromtheentiregrain;all-purposeflourisnot.Thechoiceiseasy:Goforwholewheatwheneveryoucanforaddednutrientsandfiber.

chocolate-hazelnutpancakeswithraspberrysauce

prep:25minutescook:3minutesperbatchmakes:about10pancakes

11⁄4cupsall-purposeflour

2teaspoonsbakingpowder1⁄4teaspoonsalt1⁄4cupchocolate-hazelnutspread(Nutella)1egg

1tablespoonsugar

11⁄4cupsmilk

1recipeRaspberrySauce

1Inamediumbowlwhisktogethertheflour,bakingpowder,andsalt;setaside.Inanothermediumbowlwhisktogetherthechocolate-hazelnutspread,egg,andsugaruntilcombined.Whiskinmilkuntilcombined.Addmilkmixtureallatoncetoflourmixtureandwhiskuntilnearlysmooth.

2Heatalightlygreasedlargeskilletorgriddleovermediumheatuntilafewdropsofwaterdanceacrossthesurface.Foreachstandard-sizepancake,pourabout1⁄4cupbatterintotheskillet.Spreadbatter,ifnecessary.

3Cookfor2to3minutes.Turnwhenedgeslookdryandbubblesappearacrossthesurface.Cookfor1to2minutesmoreoruntillightbrownonthebottom.

4ServepancakeswithwarmRaspberrySauce.nutritionfactsperpancake:151cal.,4gtotalfat(1gsat.fat),24mgchol.,157mgsodium,26gcarb.,3gdietaryfiber,4gprotein.

raspberrysauce:Inamediumsaucepancombineone12-ouncepackagefrozenraspberriesand2tablespoonssugar,breakingupberrieswithawoodenspoon.Cookovermediumheatuntilbubbly.Inasmallbowlstirtogether1⁄4cupcoldwaterand1tablespooncornstarchuntilcombined.Addtoberrymixture;cookandstiruntilthickenedandbubbly.Cookandstirfor2minutesmore.Servewarm.Makes13⁄4cups.

streusel-crunchfrenchtoastprep:20minuteschill:2to24hoursbake:30minutesstand:5minutesoven:375°Fmakes:6servingsNonstickcookingspray3eggs1cupevaporatedfat-freemilk3tablespoonssugar

2teaspoonsvanilla1⁄2teaspoongroundcinnamon1⁄4teaspoongroundnutmeg61-inchslicescrustywholewheatcountry-stylebreadorFrenchbread

2tablespoonssugar1⁄2teaspoongroundcinnamon2⁄3cupcrushedshreddedwheatbiscuits1tablespoonbutter,melted

2cupsslicedfreshstrawberries

1Lightlycoata3-quartrectangularbakingdishwithcookingspray;setaside.Inamediumbowllightlybeateggswitharotarybeaterorwirewhisk.Beatinevaporatedmilk,3tablespoonssugar,vanilla,1⁄2teaspooncinnamon,andnutmeg.Arrangebreadslicesinasinglelayerinpreparedbakingdish.Evenlypoureggmixtureoverbread.Coverandchillfor2to24hours,turningbreadslicesoncewithawidespatula.

2Preheatovento375°F.Inasmallbowlcombine2tablespoonssugarand1⁄2teaspooncinnamon;setaside.Inanothersmallbowlcombinecrushedbiscuits,meltedbutter,and2teaspoonsofthecinnamon-sugarmixture.Sprinkleevenlyoverbreadslicesindish.

3Bake,uncovered,about30minutesoruntillightbrown.Letstandfor5minutesbeforeserving.Meanwhile,inasmallbowlcombinestrawberriesandtheremainingcinnamon-sugarmixture.ServestrawberrieswithFrenchtoast.

nutritionfactsperserving:248cal.,6gtotalfat(2gsat.fat),113mgchol.,273mgsodium,40gcarb.,4gdietaryfiber,10gprotein.

banana-pecanwaffles

prep:20minutescook:3minutesperwafflemakes:about9waffles

Asyoufinishbakingeachwaffle,keepthemwarmina300°Foven.Justbesuretoputtheminasinglelayeronalargebakingsheetortray,ratherthanstackingthemonaplate.Stackingcreatessteam,whichcanmakethewafflessoggy.

13⁄4cupsall-purposeflour2tablespoonssugar

1tablespoonbakingpowder1⁄2teaspoongroundcinnamon1⁄4teaspoonsalt3⁄4cupmashedbananas(2small)2eggs,lightlybeaten

1cupmilk1⁄4cupvegetableoilormeltedbutter

1teaspoonvanilla1⁄2cupfinelychoppedpecans,toastedLightmaple-flavoredsyrup,berries,slicedbananas,and/ordesired

choppedfruit(optional)

1Inlargebowlstirtogetherflour,sugar,bakingpowder,cinnamon,andsalt.Makeawellinthecenterofflourmixture;setaside.

2Inmediumbowlbeattogetherbananaandeggs.Stirinmilk,oil,andvanilla.Addbananamixtureallatoncetotheflourmixture.Stirjustuntilmoistened(battershouldbeslightlylumpy).Stirinpecans.

3Lightlygreasewaffleiron.Addbattertowaffleironaccordingtomanufacturer’sdirections.Bakeaccordingtomanufacturer’sdirectionsfor3to4minutesoruntilgoldenbrown.Usingafork,liftwaffleoffgrid.Repeatwiththeremainingbatter.Servewarmwithdesiredtoppings.

nutritionfactsperwaffle:241cal.,12gtotalfat(2gsat.fat),49mgchol.,172mgsodium,28gcarb.,2gdietaryfiber,5gprotein.

peachycornbreadmuffins

prep:15minutesbake:14minutescool:5minutesoven:400°Fmakes:12muffins

1cupyellowcornmeal3⁄4cupall-purposeflour1⁄4cupsugar21⁄2teaspoonsbakingpowder1⁄2teaspoonsalt1⁄2teaspoonapplepiespice3⁄4cupmilk

2eggs1⁄4cupbutter,melted3⁄4cupchoppedfreshorfrozenunsweetenedpeachesLightvegetableoilspread(optional)

1Preheatovento400°F.Greasetwelve21⁄2-inchmuffincups;setaside.Inamediumbowlstirtogethercornmeal,flour,sugar,bakingpowder,salt,andapplepiespice.Makeawellinthecenterofflourmixture;setaside.

2Inasmallbowlwhisktogethermilk,eggs,andmeltedbutter.Stirinpeaches.Addpeachmixtureallatoncetoflourmixture.Stirjustuntilmoistened.Spoonbatterintopreparedmuffincups,fillingcupstwo-thirdsfull.

3Bakefor14to15minutesoruntiledgesarefirmandgoldenbrown.Coolinmuffincupsonawirerackfor5minutes.Removefrommuffincups;servewarm.Ifdesired,servewithvegetableoilspread.

nutritionfactspermuffin:145cal.,5gtotalfat(3gsat.fat),47mgchol.,219mgsodium,21gcarb.,1gdietaryfiber,3gprotein.

ham-and-cheddarsconesprep:25minutesbake:18minutesoven:375°Fmakes:10to12scones

13⁄4cupsall-purposeflour1⁄4cupwholewheatflour2teaspoonsbakingpowder

1teaspoonsugar1⁄2teaspoonbakingsoda1⁄8teaspoonsalt1⁄2cupbutter1⁄2cupreduced-fatshreddedsharpcheddarcheese(2ounces)1⁄4cupdicedcookedham1tablespoonsnippedfreshdillor1teaspoondrieddill1egg,lightlybeaten3⁄4cuplightsourcream

1tablespoonDijon-stylemustard

Snippedfreshdill(optional)

1Preheatovento375°F.Lineabakingsheetwithparchment;setaside.Inalargebowlcombineall-purposeflour,wholewheatflour,bakingpowder,sugar,bakingsoda,andsalt.Usingapastryblenderortwoknives,cutinbutteruntilmixtureresemblescoarsecrumbs.Stirincheese,ham,and1tablespoondill.Makeawellincenterofflourmixture.

2Inasmallbowlcombineegg,sourcream,andmustard.Addegg

mixtureallatoncetoflourmixture.Usingafork,stirjustuntilmoistened(donotovermix).

3Turndoughoutontoalightlyflouredsurface.Kneaddoughbyfoldingandgentlypressingitforfourtosixstrokesorjustuntildoughholdstogetherandisnearlysmooth.Patorlightlyrolldoughuntil3⁄4inchthick.Cutdoughwithafloured21⁄2-to3-inchbiscuitcutter.Rerollscrapsasnecessary,dippingcutterintoflourbetweencuts.Placedoughcircles1inchapartonpreparedbakingsheet.

4Bakefor18to20minutesoruntilgolden.Removesconesfrombakingsheet;servewarm.Ifdesired,sprinklewithadditionalfreshdill.

nutritionfactsperscone:223cal.,13gtotalfat(8gsat.fat),56mgchol.,369mgsodium,21gcarb.,1gdietaryfiber,6gprotein.

cornmeal-blueberrysconesprep:25minutesbake:12minutesoven:450°Fmakes:12sconesNonstickcookingspray11⁄3cupsall-purposeflour2⁄3cupyellowcornmeal2tablespoonsgranulatedsugar

2tablespoonspackedbrownsugar

11⁄2teaspoonsbakingpowder1⁄2teaspoonsalt1⁄4teaspoonbakingsoda1⁄3cupcoldbutter,cutup1⁄2cupbuttermilk

1egg

11⁄2teaspoonsfinelyshreddedlimepeel1cupblueberries1teaspooncornstarch1cuppowderedsugar

3to4teaspoonslimejuice

3tablespoonschoppedalmonds,toasted

1Preheatovento450°F.Coatlargebakingsheetwithcookingspray;setaside.

2Inlargebowlcombineflour,cornmeal,granulatedsugar,brownsugar,bakingpowder,salt,andbakingsoda.Usingapastryblenderortwoknives,cutinbutteruntilflourmixtureresemblescoarsecrumbs.Makeawellinthecenterofflourmixture.Inasmallbowlcombinebuttermilk,egg,andlimepeel.Addbuttermilkmixtureallatoncetoflourmixture.Usingafork,stirjustuntilmoistened.

3Tossblueberrieswithcornstarch;addtoflourmixture.Stirgentlyfor3to5turnsjustuntilberriesarecombined(donotovermix).Usingalargespoon,dropdoughinto12moundsonpreparedbakingsheet,leaving1inchbetweenmounds.

4Bakefor12to15minutesoruntiltopsaregolden.Foricing,inasmallbowlstirtogetherpowderedsugarandenoughlimejuicetomakeanicingofdrizzlingconsistency.Drizzleoverwarmscones.Sprinklewithnuts.Servewarm.

nutritionfactsperscone:203cal.,7gtotalfat(4gsat.fat),32mgchol.,225mgsodium,33gcarb.,1gdietaryfiber,2gprotein.

bananaoatbreakfastcookie

prep:20minutesbake:14minutesperbatchoven:350°Fmakes:12breakfastcookies

Substitutetheseforasugarypastryinthemorningandyou’llfeelbetter.Insteadofbutterandeggs,thesecinnamon-lacedcookiescontainpeanutbutterandapotassium-richbanana.

Nonstickcookingspray1⁄2cupmashedbanana(1large)1⁄2cupchunkynaturalpeanutbutter(unsaltedandunsweetened)orregularchunkypeanutbutter1⁄2cuphoney1teaspoonvanilla

1cuprolledoats1⁄2cupwholewheatflour1⁄4cupnonfatdrymilkpowder

2teaspoonsgroundcinnamon1⁄4teaspoonbakingsoda

1cupdriedcranberriesorraisins

1Preheatovento350°F.Lightlycoattwocookiesheetswithcookingspray;setaside.Inalargebowlstirtogetherbanana,peanutbutter,honey,andvanilla.Inasmallbowlcombineoats,flour,milkpowder,cinnamon,andbakingsoda.Stiroatmixtureintobananamixtureuntilcombined.Stirindriedcranberries.

2Usea1⁄4-cupmeasureorscooptodropmoundsofdoughabout3inchesapartontopreparedbakingsheets.Dipathinmetalorsmallplasticspatulaintowater;flattenandspreadeachmoundofdoughintoa23⁄4-inchround,about1⁄2inchthick.

3Bake,onecookiesheetatatime,for14to16minutesoruntillightbrown.Transfertowireracks;coolcompletely.

4Layercookiesbetweensheetsofwaxedpaperinanairtightcontainer;cover.Storeatroomtemperatureforupto3daysorfreezeforupto2months.

nutritionfactspercookie:227cal.,6gtotalfat(1gsat.fat),0mgchol.,77mgsodium,37gcarb.,4gdietaryfiber,6gprotein.

nutritionnoteNoneedtochoosebetweenahealthybreakfastandamorningworkout—withthesegrab-and-gobreakfastcookies,you’llhavetimeforboth.

apricotmaplelogs

prep:25minutesbake:15minutescool:5minutesoven:350°Fmakes:9cookielogs

1cuprolledoats3⁄4cupwholewheatpastryflour1⁄4cupnonfatdrymilkpowder1⁄2teaspoonbakingsoda1⁄2teaspoongroundcinnamon1⁄8teaspoonsalt3tablespoonscornoilorcanaloil1⁄2cupmaple-flavoredsyrup

1teaspoonvanilla3⁄4cupdriedapricothalves,chopped1⁄4cuprawsunflowerseeds

1Preheatovento350°F.Greaseacookiesheetorlinewithparchmentpaper;setaside.

2Inalargebowlstirtogetheroats,flour,drymilk,bakingsoda,cinnamon,andsalt.Inamediumbowlcombineoil,maplesyrup,andvanilla.Addoilmixtureallatoncetoflourmixture.Stirjustuntilcombined.Stirinapricotsandsunflowerseeds.

3Foreachcookie,usedamphandstoshape1⁄4cupofdoughintoa4-inchlog.Placelogsonpreparedbakingsheet.

4Bakeabout15minutesoruntillightbrownandedgesareset(cookieswillstillbesoft).Cooloncookiesheetfor5minutes.Transfertoawirerack;coolcompletely.

5Storecookiesinaresealableplasticbagorwrapindividuallyinplasticwrapatroomtemperatureforupto3daysorfreezeforupto1month.Toserve,thawfrozencookiesatroomtemperatureabout30minutesoruntilcompletelythawed.

nutritionfactsperlog:249cal.,8gtotalfat(1gsat.fat),0mgchol.,125mgsodium,40gcarb.,4gdietaryfiber,6gprotein.

doublepumpkinbars

prep:15minutesbake:20minutesoven:350°Fmakes:8bars

Sweet,spicypumpkinandcrunchypumpkinseedsmakethesetastybarshighinbetacarotene,fiber,andminerals.Heart-healthyoatsandwholewheatflourroundoutachewybreakfastbar.

1cuprolledoats1⁄2cupwholewheatpastryflourorwhitewholewheatflour1⁄2teaspoonbakingsoda1⁄2teaspoongroundcinnamon1⁄2teaspoongroundallspice1⁄4teaspoonsalt

1egg1⁄2cupcannedpumpkin1⁄4cupsugar1⁄4cupcanolaoil

1teaspoonvanilla1⁄2cupchoppedpitteddates1⁄4cuppumpkinseeds(pepitas)orchoppedwalnuts

1Preheatovento350°F.Lightlygreasean8×8×2-inchbakingpanor2-quartsquarebakingdish;setaside.

2Inamediumbowlstirtogetheroats,flour,bakingsoda,cinnamon,allspice,andsalt.Inasmallbowlwhisktogetheregg,pumpkin,sugar,oil,andvanilla.Addpumpkinmixturetoflourmixture.Stirjustuntilcombined.Stirindatesandpumpkinseeds.Spreadmixtureevenlyintothepreparedbakingpan.

3Bakeabout20minutesoruntiltopisfirmandatoothpickinsertednearcentercomesoutclean.Coolinpanonawirerack.Cutintobars.Ifdesired,cuteachbardiagonally.

nutritionfactsperbar:264cal.,12gtotalfat(2gsat.fat),27mgchol.,163mgsodium,34gcarb.,4gdietaryfiber,8gprotein.

make-aheaddirections:Prepareandcoolasdirected.Wrapbarsindividuallyinplasticwrapandstoreintherefrigeratorforupto1week.

breakfastapplesnickerdoodles

prep:25minutesbake:10minutesoven:375°Fmakes:about14cookies

Asparklydustingofcinnamonsugarmakestheseapple-studdedcookiesseemlikeacheat,buttheyaremadewithwholewheat,fat-freeyogurt,andapplesauce.Thewholegrainflourprovidesheart-healthyantioxidantsandfiber,soenjoytheminsteadofdoughnuts.

1cupwholewheatpastryflour1⁄2cupnonfatdrymilkpowder1⁄4teaspoonbakingsoda1⁄4teaspoongroundcinnamonDashsalt1⁄2cupfat-freevanillayogurt1⁄4cuphoney2tablespoonsunsweetenedapplesauce

1tablespooncanolaoil1⁄2cupsnippedordiceddriedapples

1tablespoonsugar

1⁄2teaspoongroundcinnamonHoney(optional)

1Preheatovento375°F.Inalargebowlcombineflour,milkpowder,bakingsoda,1⁄4teaspooncinnamon,andsalt;setaside.Inamediumbowlwhisktogetheryogurt,honey,applesauce,andoil.Stirapplesaucemixtureintoflourmixtureallatonce.Stirjustuntilcombined.Stirindriedapplesjustuntilcombined.

2Dropdoughbyroundedtablespoons2inchesapartontoanungreasedcookiesheet.Inasmallbowlcombinesugarand1⁄2teaspooncinnamon.Sprinklelightlyoverdough.

3Bakefor10to12minutesoruntiledgesarelightbrown.Transfertoawirerack;coolcompletely.Ifdesired,drizzlewithhoneyjustbeforeserving.

nutritionfactspercookie:73cal.,1gtotalfat(0gsat.fat),0mgchol.,54mgsodium,15gcarb.,1gdietaryfiber,2gprotein.

blueberry-pineapplesmoothie

starttofinish:10minutesmakes:2(1-cup)servings2cupsfreshbabyspinach1cupfrozenblueberries

1banana1⁄2cupfat-freevanillayogurt1⁄4cupchoppedfreshpineapple1⁄4cupfrozendarksweetcherries1⁄4cuporangejuiceChoppedfreshpineappleand/orfreshblueberries(optional)1Inablendercombinespinach,1cupblueberries,banana,yogurt,1⁄4cuppineapple,cherries,andorangejuice.Coverandblenduntilnearlysmooth,stoppingtoscrapedownsidesofcontainerasnecessary.Dividebetweentwoglasses.Ifdesired,topwithadditionalpineappleand/orblueberries.

nutritionfactsper1cup:195cal.,1gtotalfat(1gsat.fat),3mgchol.,86mgsodium,43gcarb.,5gdietaryfiber,6gprotein.

protein-packedsmoothie

starttofinish:10minutesmakes:4(1-cup)servings2cupsplainfat-freeyogurt

2ripemediumbananas

2cupsslicedfreshstrawberriesorfrozenunsweetenedstrawberries2tablespoonshoney

2tablespoonspeanutbutter

Wholefreshstrawberries(optional)1Inablendercombineyogurt,bananas,slicedstrawberries,honey,andpeanutbutter.Coverandblenduntilnearlysmooth,stoppingtoscrapedownsidesofcontainerasnecessary.Divideamongfourglasses.Ifdesired,garnishwithwholestrawberries.

nutritionfactsper1cup:223cal.,5gtotalfat(1gsat.fat),2mgchol.,133mgsodium,39gcarb.,3gdietaryfiber,10gprotein.

3sandwichesand

pizzaHoldoutyourhandandbeready—aleanandlovely,simpleandsatisfyingmealiswithinyourgrasp.

bagelbeefsandwicheschipotle–bbqsteaksandwichesopen-facebeef,lettuce,andpeachsandwichesopen-faceitalianbeefsandwichespoachedsalmononciabattachickensaladsandwicheszucchiniandmozzarellapaninichickenandhummuswrapsavocado-limetunawrapstuna–redpeppersaladwrapsgrilledjamaicanjerkfishwrapsgingerbeeflettucewrapsbull’s-eyeonionburgersspicedwhiskeyburgersturkeytomatilloburgersgreekfusionburgerscannellinibeanburgersfalafelpitascherry-kissedtacoswithfetacheesesalsashrimptacosgrilledbeefandavocadopitaswholewheatpizzawiththeworkstacopizzajambalayapizzaoriginalpizzamargheritagardenfreshpizzabarbecuedchickenpizzathaichickenpizza

bagelbeefsandwiches

prep:15minutesstand:15minutesbroil:12minutesmakes:4sandwiches

1⁄4cupsliceddriedtomatoes(notoil-packed)

2teaspoonsoliveoil

1smallredonion,sliced12ouncesbonelessbeeftopsirloinsteak,cutabout3⁄4inchthick1⁄4teaspoongarlicsalt1⁄4teaspoongroundblackpepper1⁄2cupchoppedonion(1medium)2tablespoonslightmayonnaise

1tablespoonyellowmustard

4smallwholewheatbagels,splitandtoasted(8ouncestotal)2cupsmixedspringsaladgreensorfinelyshreddedromainelettuce

1Preheatbroiler.Placedriedtomatoesina2-cupmicrowave-safeglassmeasuringcuporsmallbowl;addenoughwatertocover.Microwave,uncovered,on100percent(high)for1minute.Letstandfor15minutes.

2Meanwhile,brushoilonredonionslices.Trimfatfrommeat.Sprinklemeatwithgarlicsaltandpepper.Arrangemeatandonionslicesontheunheatedrackofabroilerpan.Broil3to4inchesfromtheheatfor12to16minutesformediumrare(145°F)ordesireddoneness,turningoncehalfwaythroughbroiling.Transfermeattoacuttingboard.Thinlyslice

meatacrossthegrainintobite-sizestrips.

3Forsauce,drainandfinelychoptomatoes.Inasmallbowlcombinetomatoes,1⁄2cupchoppedonion,mayonnaise,andmustard.

4Toserve,topbagelbottomswithsaladgreens.Topwithmeat,onionslices,sauce,andbageltops.

nutritionfactspersandwich:323cal.,10gtotalfat(2gsat.fat),38mgchol.,524mgsodium,36gcarb.,6gdietaryfiber,27gprotein.

chipotle–bbqsteaksandwichesprep:25minutesmarinate:4to6hoursgrill:17minutesstand:5minutesmakes:4sandwiches18-ouncecanno-salt-addedtomatosauceplus1clovegarlic,minced3tablespoonsno-salt-addedtomatopaste2tablespoonswater1tablespoonDijon-stylemustard1tablespoonWorcestershiresauce

2teaspoonshoney

1teaspoonfinelychoppedcannedchipotlechilepeppersinadobosauce*

112-ouncebeefflanksteak

1mediumgreensweetpepper,seededandquartered41⁄2-inchslicessweetonion,suchasVidalia,WallaWalla,orMauiNonstickcookingspray4ciabattarollsorhamburgerbuns,splitandtoasted(10ounces)

1Formarinade,inasmallbowlstirtogethertomatosauce,tomatopaste,thewater,mustard,Worcestershiresauce,honey,andchipotlechilepeppers;setaside.

2Trimfatfrommeat.Scorebothsidesofmeatinadiamondpatternbymakingshallowdiagonalcutsat1-inchintervals.Placemeatinalargeresealableplasticbagsetinashallowdish.Pourmarinadeovermeat.Sealbag;turntocoatmeat.Marinatemeatintherefrigeratorfor4to6hours,turningbagoccasionally.

3Drainsteak,reservingmarinade.Lightlycoatsweetpepperandonionwithcookingspray.

4Foracharcoalgrill,placemeat,sweetpepper,andonionontherackofanuncoveredgrilldirectlyovermediumcoals.Grilluntilmeatismediumdoneness(160°F)andvegetablesaretender,turningoncehalfwaythroughgrilling.Allow17to21minutesforthemeatand8to12minutesforthevegetables.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeat,sweetpepper,andonionongrillrackoverheat.Coverandgrillasdirected.)

5Meanwhile,forsauce,pourreservedmarinadeintoasmallsaucepan.Bringtoboiling;reduceheat.Simmer,uncovered,about5minutesoruntildesiredconsistency.

6Letmeatstandfor5minutes.Thinlyslicemeatacrossthegrain.Thinlyslicesweetpepperlengthwise.Toserve,topciabattarollbottomswithsteakslices,sweetpepperstrips,onionslices,sauce,andciabattarolltops.

nutritionfactspersandwich:417cal.,9gtotalfat(3gsat.fat),35mgchol.,667mgsodium,56gcarb.,4gdietaryfiber,28gprotein.

*tip:Becausehotchilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandfingernailswellwithsoapandwaterwhenyouaredone.

open-facebeef,lettuce,andpeachsandwiches

prep:25minutesmarinate:4to24hoursgrill:17minutesmakes:4servings

1poundbeefflanksteak1⁄4cupbalsamicvinegar2tablespoonsoliveoil

1tablespoonsnippedfreshrosemary

2clovesgarlic,minced1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper41⁄2-inch-thickslicesmultigrainorwholegraincrustycountrybread2mediumpeachesand/orplums,halvedandpitted1⁄4cupsliveredredonion2tablespoonsbalsamicvinegar

1cupcoarselyshreddedlettuce

1Scorebothsidesofmeatinadiamondpatternbymakingshallowdiagonalcutsat1-inchintervals.Placemeatinalargeresealableplasticbagsetinashallowdish.Formarinade,inasmallbowlwhisktogether1⁄4cupvinegar,1tablespoonoftheoil,therosemary,andgarlic.Pour

marinadeoverthemeat.Sealbag;turntocoatmeat.Marinateintherefrigeratorfor4to24hours,turningbagoccasionally.

2Drainmeat,discardingmarinade.Sprinklemeatwithsaltandpepper.Foracharcoalgrill,grillmeatontherackofanuncoveredgrilldirectlyovermediumcoalsfor17to21minutesformedium(160°F),turningoncehalfwaythroughgrilling.Meanwhile,brushbreadsliceswiththeremaining1tablespoonoil.Whilemeatisgrilling,addbreadslicesandpeachand/orplumhalves,cutsidesdown,togrill.Grillfor1to2minutesoruntilbreadislightlytoastedonbothsidesandpeachesand/orplumsarecharredandsoftenedslightly.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeat,thenbreadandpeachesand/orplumsongrillrackoverheat.Coverandgrillasabove.)

3Coarselychopgrilledpeachesand/orplums.Inasmallbowlcombinepeachesand/orplums,redonion,andthe2tablespoonsvinegar;tosstocoat.Thinlyslicemeatacrossthegrain.

4Toserve,topbreadsliceswithlettuce,meatslices,andpeachand/orplummixture.

nutritionfactsperserving:325cal.,11gtotalfat(3gsat.fat),37mgchol.,347mgsodium,26gcarb.,6gdietaryfiber,29gprotein.

open-faceitalianbeefsandwiches

starttofinish:20minutesmakes:4sandwiches1⁄4cupwhitewinevinegarorcidervinegar

1teaspoonsugar1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper117-ouncepackagerefrigeratedcookedItalian-stylebeefroastaujus,undrained1cupthinlyslicedbabyorregularredand/oryellowsweetpepper2squarewholegrainciabattabuns,split4slicesprovolonecheese(4ounces)2tablespoonssnippedfreshItalian(flat-leaf)parsleySnippedfreshItalian(flat-leaf)parsley(optional)

1Preheatbroiler.Inalargemicrowave-safebowlcombinevinegar,sugar,salt,andblackpepper.Stirinmeatwithjuicesandsweetpepper.Microwave,covered,on100percentpower(high)for4minutes.

2Meanwhile,placebuns,cutsidesup,onabakingsheet.Broil3to4inchesfromtheheatabout1minuteoruntillightlytoasted.Topwithcheese.Broilfor1to2minutesmoreoruntilcheesemelts.

3Usingafork,coarselyshredmeat.Stirinthe2tablespoonsparsley.Usingaslottedspoon,moundmeatmixtureontotoastedbunhalves.Ifdesired,sprinklewithadditionalparsley.Servewithanyremainingmeatjuices.

nutritionfactspersandwich:341cal.,15gtotalfat(8gsat.fat),78mg

chol.,774mgsodium,22gcarb.,2gdietaryfiber,31gprotein.

nutritionnoteSandwichescangofrombeinga“no-no”toa“yes,please”—evenifyou’rewatchingyourcarbohydrateintake—whenyouoptforanopen-facesandwichlikethis.Or,useasandwichthininplaceoftraditionalbread.

poachedsalmononciabatta

starttofinish:30minutesmakes:4sandwiches1⁄2cupdrywhitewineorwater1⁄2cupwater12ouncesskinlesssalmonfillet,about1inchthick1⁄4cuptub-stylewhippedcreamcheesewithgarlicandherbs2tablespoonsfat-freemilk1tablespoonsnippedfreshdill

1teaspoonfinelyshreddedlemonpeel1⁄8teaspooncoarselycrackedblackpepper42-ounceciabattarolls,splitandtoasted,ifdesired

1cupfreshbabyspinach

1Inalargenonstickskilletcombinewineandthewater.Bringtoboiling;addfish.Reduceheat.Simmer,covered,for8to12minutesoruntilfishbeginstoflakewhentestedwithfork.Removefishfromcookingliquid;discardliquid.Letfishcooltoroomtemperature;breakintolargechunks.

2Meanwhile,inasmallbowlcombinecreamcheese,milk,dill,lemonpeel,andpepper.Spreadcreamcheesemixtureoncutsidesoftheciabattarolls.Topwithspinach,fishchunks,androlltops,spreadsidesdown.

nutritionfactspersandwich:395cal.,16gtotalfat(5gsat.fat),57mgchol.,458mgsodium,30gcarb.,2gdietaryfiber,23gprotein.

nutritionnoteWhilemostvitamin-Drichfoodsongrocerystoreshelvesneedtobefortifiedwiththenutrient,salmonprovidesitnaturally.Sodigin,knowingthatyou’regivingyourbonesaboost.

chickensaladsandwiches

starttofinish:20minutesmakes:4sandwiches1⁄4cuplightsourcream2tablespoonssnippedfreshItalian(flat-leaf)parsleyorbasil1tablespoonwhitebalsamicvinegarorcidervinegar1⁄4teaspoonfreshlygroundblackpepper11⁄2cupschoppedcookedchicken*1⁄3cupchoppedseededcucumber1⁄4cupchoppedroastedredsweetpepper8sliceswholewheatbread,toasted4smalltomatoslices

4lettuceleaves

1Inamediumbowlstirtogethersourcream,parsley,vinegar,andblackpepper.Addchicken,cucumber,androastedsweetpepper;tosstocoat.Coverandchillforupto4hoursifnotservingimmediately.

2Toserve,spreadchickenmixtureonhalfofthebreadslices.Topwithtomatoslices,lettuce,andtheremainingbreadslices.Cutsandwichesinhalf.

nutritionfactspersandwich:235cal.,5gtotalfat(2gsat.fat),49mgchol.,286mgsodium,23gcarb.,4gdietaryfiber,23gprotein.

*tip:Forquick,cookedchicken,useapurchaseddeli-roastedchicken.Usethebreastmeatforthefewestcaloriesandremovetheskin.Ifyouchoosetocookyourownchickenbreastmeat,sprinkleitlightlywithsalt.

zucchiniandmozzarellapanini

starttofinish:30minutesmakes:4sandwiches

8slicessourdoughbread

11⁄2tablespoonsoliveoil1⁄4cuplightmayonnaise2mediumtomatoes,thinlysliced1mediumzucchini,thinlysliceddiagonally1smallredonion,thinlysliced1⁄4cupoil-packeddriedtomatoes,drainedandsnipped1⁄2to3⁄4cupfreshbasilleaves1⁄2to3⁄4cupshreddedmozzarellacheese(2to3ounces)

1Brushonesideofbreadsliceswithoil.Spreadtheothersideoffourofthebreadsliceswithmayonnaise.Layerthemayonnaise-toppedbreadwithtomatoslices,zucchini,redonion,anddriedtomato.Sprinklewithbasilandcheese.Topwiththeremainingfourbreadslices,oilsidesup.

2Heata12-inchskilletovermedium-lowheat.Placesandwichesinskillet.Weightsandwichesdownwithaheavyskillet.Cookuntilbreadislightlytoasted.Turnsandwichesover,weightdown,andcookuntilbreadislightlytoastedandcheesemelts.

nutritionfactspersandwich:322cal.,15gtotalfat(4gsat.fat),13mgchol.,567mgsodium,38gcarb.,3gdietaryfiber,11gprotein.

chickenandhummuswraps

starttofinish:15minutesmakes:4wraps17-ouncecartondesired-flavorhummusorone8-ouncetubcreamcheesespreadwithgardenvegetables

410-inchflourtortillas1⁄3cupplainlow-fatyogurtorsourcream16-ouncepackagerefrigeratedcookedchickenbreaststrips3⁄4cupcoarselychoppedromatomatoes(2large)1⁄3ofamediumcucumber,cutinto2-inchmatchsticks1Spreadhummusevenlyontortillas.Spreadyogurtoverhummus.Topwithchicken,tomatoes,andcucumber.Rolluptortillas.

nutritionfactsperwrap:288cal.,9gtotalfat(2gsat.fat),31mgchol.,713mgsodium,36gcarb.,3gdietaryfiber,16gprotein.

nutritionnoteAlltortillasarenotcreatedequal!Readtheirnutritionlabelsandreachforthosehighinfiberandproteinandlowerincaloriesandfat.

avocado-limetunawraps

starttofinish:10minutesmakes:4wraps1ripeavocado,halved,seeded,peeled,andcoarselymashed1⁄4cupsalsa1⁄4cupchoppedgreenonions(2)

1tablespoonlimejuice

16-ouncecanchunkwhitetuna(waterpack),drainedandbrokenintochunks

48-to10-inchflourtortillas

11⁄4cupsshreddedlettuce1⁄2cupshreddedcheddarorColbyandMontereyJackcheese(2ounces)

1Inamediumbowlcombineavocado,salsa,greenonions,andlimejuice.Addthetuna;mixgentlytocombine.

2Spreadtunamixtureevenlyovertortillas.Topwithlettuceandcheese.Foldedgeoverfilling;foldinthesidesandrollup.Serveimmediately.

nutritionfactsperwrap:270cal.,13gtotalfat(4gsat.fat),38mgchol.,534mgsodium,20gcarb.,3gdietaryfiber,18gprotein.

tuna–redpeppersaladwraps

starttofinish:15minutesmakes:2servings

15-ouncepouchchunklighttuna1⁄4cuplightmayonnaiseorsaladdressing1⁄4cupchoppedroastedsweetredpepper1tablespoonchoppedsweetgherkin

6Bibblettuceleaves

1slicewholewheatbread,toastedandcutinto6strips1Inasmallbowlcombinetuna,mayonnaise,roastedsweetpepper,andgherkin.Spoontunamixtureontoeachlettuceleafnearoneedge.Topeachwithastripoftoast.Rolluplettuce,startingfromtheedgewiththetunamixture.

nutritionfactsper3wraps:216cal.,11gtotalfat(2gsat.fat),48mgchol.,599mgsodium,10gcarb.,2gdietaryfiber,19gprotein.

grilledjamaicanjerkfishwraps

prep:30minutesgrill:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings1poundfreshorfrozenskinlessflounder,cod,orsolefillets11⁄2teaspoonsJamaicanjerkseasoning47-to8-inchwholegrainflourtortillas

2cupspackagedfreshbabyspinach3⁄4cupchopped,seededtomato3⁄4cupchoppedfreshmangoorpineapple

2tablespoonssnippedfreshcilantro

1tablespoonfinelychopped,seededfreshjalapeñochilepepper*

1tablespoonlimejuice

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.SprinklebothsidesoffishfilletswithJamaicanjerkseasoning;rubinwithyourfingers.Measurethicknessoffish.

2Foracharcoalgrill,grilltortillasonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsabout1minuteoruntilbottomsoftortillashavegrillmarks.Removefromgrill;setaside.

3Addfishtothegrill.Grillfor4to6minutesper1⁄2-inchthicknessoruntilfishbeginstoflakewhentestedwithfork,carefullyturningoncehalfway

throughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placetortillas,thenfishongreasedgrillrackoverheat.Coverandgrillasabove.)Coarselyflakethefish.

4Meanwhile,inamediumbowlcombinespinach,tomato,mango,cilantro,jalapeñochilepepper,andlimejuice;tossgentlytocoat.

5Toserve,placetortillas,grillmarksidesdown,onaflatworksurface.Dividespinachmixtureandfishamongtortillas.Foldtortillasovertoenclosefilling.

nutritionfactsperserving:254cal.,4gtotalfat(1gsat.fat),48mgchol.,509mgsodium,23gcarb.,11gdietaryfiber,29gprotein.

*tip:Becausechilescontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontractwiththemasmuchaspossible.Whenworkingwithchiles,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

gingerbeeflettucewrapsprep:20minutesfreeze:30minutesmarinate:4to6hourscook:8minutesmakes:4servings1poundbeefflanksteakorbonelessbeeftoproundsteak1mediumyelloworgreensweetpepper,seededandcutintobite-sizestrips1smallzucchini,trimmedandcutintothinbite-sizestrips1⁄2mediumredonion,cutintothinwedges1⁄3cupgingerbeerorgingerale

3tablespoonsreduced-sodiumsoysauce

2clovesgarlic,minced1⁄2teaspooncornstarch2teaspoonscanolaoil

2tablespoonsfinelychoppedfreshginger

12Bibborleaflettuceleaves(about2heads)1⁄4cupfreshcilantroleaves

1Trimfatfrommeat.Foreasierslicing,ifdesired,wrapmeatinplasticwrapandpartiallyfreezefor30to45minutesoruntilfirm.Thinlysliceacrossthegrainintobite-sizestrips.Placemeatinaresealableplasticbagsetinashallowdish.Inasecondresealableplasticbagcombinesweetpepper,zucchini,andredonion.

2Formarinade,inasmallbowlcombinegingerbeer,soysauce,andgarlic.Pourmarinadeovermeatandvegetables,evenlydividingbetweenthetwobags.Sealbags;turneachtocoat.Marinateintherefrigeratorfor

4to6hours,turningbagsoccasionally.Drainbothofthemarinadesintoasmallbowl.Stirincornstarch;setaside.

3Pouroilintoalargenonstickwokorextra-largenonstickskillet;heatwokovermedium-highheat.Addginger;cookandstirfor15seconds.Addmarinatedvegetables;cookandstirfor3to5minutesoruntilcrisp-tender.Removefromwok.Addhalfofthemeattowok;cookandstirfor2to3minutesoruntilmeatisslightlypinkincenter.Removefromwok.Repeatwithremainingmeat.Returnmeattowok.Pushfromcenterofwok.Stirmarinademixture;addtocenterofwok.Cookandstiruntilthickenedandbubbly.Returnvegetablestowok;stirallingredientstogethertocoatwithsauce.Cookandstirfor30seconds.

4Toserve,dividemeatmixtureamonglettuceleaves.Topwithcilantroandrollup.

nutritionfactsper3wraps:258cal.,11gtotalfat(4gsat.fat),46mgchol.,517mgsodium,12gcarb.,2gdietaryfiber,27gprotein.

bull’s-eyeonionburgers

prep:20minutesgrill:10minutesmakes:4servings

ServedonheartybreadanddrippingwithSwisscheese,thisunusualonionburgerissuretohityourtaste-budtargetwitheachandeverybite.Withtheadditionofkale,thesandwichalsohitsanutritionalmarkwithabitofvitaminK.

1largesweetonion,suchasVidaliaorWallaWalla

1poundleangroundbeef

11⁄2teaspoonsgarlicpowder1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper4slicesreduced-fatSwisscheese(3ounces)8redand/orgreenkaleleaves,stemsremoved

2teaspoonsoliveoil

43⁄4-inchslicescrustycountrybreadorTexastoast,toasted

1Peelandcutonionintofour1⁄4-inch-thickslices.(Reservetheremainingonionforanotheruse.)Shapegroundmeatintofour1⁄2-inch-thickpatties.Sprinklewithgarlicpowder,salt,andpepper.Press1ofonionslicesintothecenterofeachpatty;pressedgesofmeatagainst

onion,keepingtopofonionflushwiththesurfaceofthemeatpatty.

2Foracharcoalgrill,grillmeatpatties,onionsidesup,ontherackofanuncoveredgrilldirectlyovermediumcoalsfor10to13minutesoruntilmeatisdone(160°F),turningoncehalfwaythroughgrilling.Topmeatpattywithcheeseduringthelast1minuteofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeatpattiesongrillrackoverheat.Coverandgrillasabove.)Brushkaleleaveslightlywithoil;addtogrillthelast1to11⁄2minutesofgrilling.

3Toserve,place2ofthekaleleavesoneachbreadslice.Topwithaburger,onionsideup.

nutritionfactsperburger:321cal.,10gtotalfat(4gsat.fat),78mgchol.,387mgsodium,22gcarb.,2gdietaryfiber,34gprotein.

spicedwhiskeyburgersprep:15minutesgrill:25minutesforgarlicgrill:10minutesforburgersmakes:4burgers

Ifyouenjoynewflavorcombinations,trythiszestyburger.Itshowcasesgroundvenisondressedupwithcoffee,cocoapowder,chilipowder,andwhiskey.

2bulbsgarlic2teaspoonsoliveoil1teaspooninstantcoffeecrystals

1teaspoonunsweetenedcocoapowder3⁄4teaspoonchilipowder1⁄4teaspoonsalt

1tablespoonwhiskeyorwater

1poundgroundvenisonorleangroundbeef4smallwholewheathamburgerbuns,splitandtoastedLettuceleaves(optional)Thinfreshjalapeñochilepeppersslices(optional)Tomatoslices(optional)Thinredonionslices(optional)Dillpickleslices(optional)

1Forgarlic,cutoffthetop1⁄4to1⁄2inchofeachgarlicbulbtoexposethecloves.Removethepaperyouterskins,leavingtheclovesintact.Place

eachgarlicbulbona6-inchsquareofheavyfoil;drizzlebulbswithoil.Wrapfoiluparoundbulbs;seal.

2Foracharcoalgrill,grillgarlicontherackofanuncoveredgrilldirectlyovermediumcoalsabout25minutesoruntilgarlicissoft.(Foragasgrill,preheatgrill.Reduceheattomedium.Placefoil-wrappedgarlicbulbsongrillrackoverheat.Coverandgrillasabove.)Removegarlicfromgrillandcoolslightly.

3Forburgers,inamediumbowlcombinecoffeecrystals,cocoapowder,chilipowder,andsalt.Stirinwhiskey.Addvenison;mixwell.Shapemeatmixtureintofour1⁄2-inch-thickpatties.

4Foracharcoalgrill,grillpattiesonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor10to13minutesoruntilmeatisdone(160°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placepattiesongrillrackoverheat.Coverandgrillasabove.)

5Meanwhile,squeezegarlicclovesfromtheskinsintoasmallbowl.Mashgarlicwithafork.Spreadgarliconbunbottoms;addlettuce(ifusing)andgrilledpatties.Ifdesired,topwithchilepeppers,tomato,redonion,and/orpickles.Addbuntops.

nutritionfactsperburger:315cal.,6gtotalfat(1gsat.fat),96mgchol.,422mgsodium,30gcarb.,3gdietaryfiber,32gprotein.

turkeytomatilloburgersprep:20minutesgrill:14minutesmakes:2burgers1eggwhite,lightlybeaten2tablespoonsfinedrybreadcrumbs

1tablespoonsnippedfreshcilantro

1teaspoonchoppedcannedchipotlechilepepperinadobosauce*1clovegarlic,minced1⁄4teaspoonchilipowder1⁄8teaspoonfreshlygroundblackpepper

8ouncesuncookedgroundturkeybreast

4slicestomatilloand/ortomato23⁄4-ounceslicesMuenstercheese2wholewheathamburgerbuns,splitandtoasted

1Inamediumbowlcombineeggwhite,breadcrumbs,cilantro,chipotlepepperinadobosauce,garlic,chilipowder,andblackpepper.Addgroundturkey;mixwell.Shapeturkeymixtureintotwo3⁄4-inch-thickpatties.(Ifmixtureissticky,moistenhandswithwater.)

2Foracharcoalgrill,grillburgersonthelightlygreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor14to18minutesoruntilnolongerpink(165°F),**turningoncehalfwaythroughgrilling.Addtomatilloand/ortomatoslicestothegrill.Topeachburgerwithasliceofcheeseforthelast2minutesofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placeburgers,andlatertomatillosand/ortomatoslices,ongrillrackoverheat.Coverandgrillasabove.)

3Toserve,topbunbottomswithgrilledburgers,tomatilloand/ortomatoslicesinbuns,andbuntops.

nutritionfactsperburger:360cal.,9gtotalfat(4gsat.fat),91mgchol.,492mgsodium,28gcarb.,3gdietaryfiber,40gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

**tip:Theinternalcolorofaburgerisnotareliabledonenessindicator.Aturkeypattycookedto165°Fissafe,regardlessofcolor.Tomeasurethedonenessofapatty,insertaninstant-readthermometerthroughthesideofthepattytoadepthof2to3inches.

greekfusionburgersprep:25minutesgrill:10minutesmakes:4burgers

1pounduncookedgroundturkeybreast

2teaspoonsfinelychoppedcannedchipotlechilepeppersinadobosauce*1teaspoondriedoregano,crushed1⁄4cuplighttub-stylecreamcheese,softened1⁄4cupshreddedreduced-fatcheddarcheese

1tablespoonfinelychoppedgreenonion1⁄8teaspoonsalt2largewholewheatpitabreadrounds,halvedcrosswise1⁄2ofamediumcucumber,cutintothinbite-sizestrips

8smallslicestomato

1Inamediumbowlcombinegroundturkey,1teaspoonofthechipotlechilepeppers,andtheoregano.Shapemeatmixtureintofour1⁄2-inch-thickovalpatties.

2Foracharcoalgrill,grillpattiesontherackofanuncoveredgrilldirectlyovermediumheatfor10to13minutesoruntilmeatisdone(165°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placepattiesongrillrackoverheat.Coverandgrillasabove.)

3Meanwhile,inasmallbowlcombinetheremaining1teaspoonchipotlechilepepper,thecreamcheese,cheddarcheese,greenonion,andsalt.

4Opencutsidesofhalvedpitabreadroundstomakepockets.Spreadcreamcheesemixtureintopockets.Addcucumber,grilledpatties,andtomatoslices.

nutritionfactsperburger:272cal.,6gtotalfat(3gsat.fat),58mgchol.,473mgsodium,22gcarb.,3gdietaryfiber,33gprotein.

*tip:Becausehotchilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwithchilesasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthechilepeppers,washyourhandsandfingernailswellwithsoapandwaterwhenyouaredone.

cannellinibeanburgers

prep:25minutescook:10minutesmakes:4servings115-to16-ouncecancannellinibeans(whitekidneybeans),rinsedanddrained3⁄4cupsoftwholewheatbreadcrumbs(1slice)1⁄2cupchoppedonion(1medium)1⁄4cupbrokenwalnuts,toastedifdesired2tablespoonscoarselysnippedfreshbasilor1teaspoondriedbasil,crushed2clovesgarlic,quartered

1tablespoonoliveoil

4wholegrainhamburgerbuns,splitandtoasted2tablespoonsbottledlightranchsaladdressing

2cupsfreshspinachleaves1⁄2ofamediumtomato,sliced

1Inafoodprocessorcombinecannellinibeans,1⁄4cupofthebreadcrumbs,theonion,walnuts,basil,andgarlic.Coverandprocessuntilmixtureiscoarselychoppedandholdstogether.

2Shapethebeanmixtureintofour1⁄2-inch-thickpatties.Placetheremaining1⁄2cupbreadcrumbsinashallowdish.Carefullybrushbothsidesofeachpattywithoil.Dippattiesintobreadcrumbs,turningtocoat.

3Preheatagrillpanorlargeskilletovermediumheat.Addpatties;cookfor10to12minutesoruntilheatedthrough,turningoncehalfwaythroughcooking.(Reduceheattomediumlowifpattiesbrowntooquickly.)

4Spreadcutsidesofbunbottomswithranchsaladdressing.Topwithpatties,spinach,tomatoslices,andbuntops.

nutritionfactsperburger:299cal.,11gtotalfat(1gsat.fat),2mgchol.,497mgsodium,44gcarb.,9gdietaryfiber,13gprotein.

falafelpitas

prep:25minutescook:8minutesmakes:4servings

Thetomatothattopsoffthissatisfyingmeatlesssandwichisagreatsourceoflycopene,aphytonutrientthatscientistsbelievehelpscombatanumberofcancersincludingcolorectal,breast,lung,andprostatecancer.1⁄4cupfinedrybreadcrumbs115-ouncecanno-salt-addedgarbanzobeans,rinsedanddrained1⁄2cupchoppedonion2clovesgarlic,minced

1teaspoongroundcumin1⁄4teaspoonsalt1⁄4cupsnippedfreshItalian(flat-leaf)parsley

2tablespoonsall-purposeflour

Skimmilk

1tablespoonoliveoil

2largewholewheatpitabreadrounds,halvedcrosswiseShreddedromainelettuceleaves

1smalltomato,thinlysliced1⁄2ofasmallcucumber,thinlysliced1⁄4cupplainfat-freeyogurt2teaspoonslemonjuice

1teaspooncrackedblackpepper

1clovegarlic,minced

1Placethebreadcrumbsinashallowdish;setaside.Inafoodprocessorcombinegarbanzobeans,onion,garlic,cumin,andsalt.Coverandprocessuntilmixtureiscoarselyground.Stirinparsleyandflour.

2Shapethebeanmixtureintofour3-inch-thickroundorovalpatties.Carefullybrushpattieswithmilk;coatbothsideswithbreadcrumbs.

3Inalargenonstickskilletheatoilovermediumheat.Addpatties;cookfor8to10minutesoruntilpattiesarelightbrown,turningoncehalfwaythroughcooking.(Addmoreoilasnecessaryduringcooking.)

4Toserve,fillpitahalveswithpatties,lettuce,tomatoslices,andcucumberslices.Inasmallbowlcombineyogurt,lemonjuice,pepper,andgarlic.Drizzlefalafelwithyogurtmixture.

nutritionfactsperserving:314cal.,6gtotalfat(1gsat.fat),0mgchol.,454mgsodium,53gcarb.,9gdietaryfiber,13gprotein.

cherry-kissedtacoswithfetacheesesalsa

starttofinish:25minutesmakes:12tacos1poundleangroundlamborpork1cupfinelychoppedonion(1large)

1teaspooncurrypowder1⁄2cupmangochutney1⁄2cupdriedtartcherries,snipped

1tablespoonlemonjuice1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper12tacoshells,warmed

1recipeFetaCheeseSalsa

1Inalargeskilletcookgroundmeatandoniononmedium-highheatuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Addcurrypowder;cookandstirfor1minute.

2Snipanylargepiecesofchutney.Stirchutney,cherries,lemonjuice,salt,andpepperintomeatmixture.Bringtoboiling;reduceheat.Simmer,covered,for5minutes.

3Toserve,spoonmeatmixtureintotacoshells.Usingaslottedspoon,topwithFetaCheeseSalsa.

nutritionfactspertaco:207cal.,9gtotalfat(3gsat.fat),26mgchol.,274mgsodium,21gcarb.,1gdietaryfiber,8gprotein.

fetacheesesalsa:Inamediumbowlcombine1⁄2cupseededandfinelychoppedtomato(1medium),1⁄3cupfinelychoppedcucumber,1⁄4cupcrumbledreduced-fatfetacheese(1ounce),1⁄4cupfinelychoppedredonion,1⁄4cupfinelychoppedgreensweetpepper,1tablespoonoliveoil,1tablespoonlemonjuice,1⁄8teaspoonsalt,and1⁄8teaspoongroundblackpepper.Makes21⁄2cups.

shrimptacos

prep:20minutesmarinate:30minutesbroil:4minutesmakes:8servings

1poundfreshorfrozenmediumshrimpinshells2tablespoonscanolaoil1teaspoonfinelyshreddedlimepeel

2tablespoonsfreshlimejuice1⁄4teaspoonsalt1⁄4teaspooncayennepepper1⁄4teaspoongroundcumin1⁄4teaspoonfreshlygroundblackpepper1clovegarlic,minced1⁄3cupmayonnaiseorlightsaladdressing1⁄3cuplightsourcream2tablespoonssnippedfreshItalian(flat-leaf)parsley1⁄2ofafreshmediumjalapeñochilepepper,seededandfinelychopped*1⁄8teaspooncayennepepper1⁄8teaspoongroundcumin11⁄2cupsshreddedcabbage1⁄2cupchoppedtomato(1medium)8whitecorntacoshells,warmedaccordingtopackagedirections1⁄4cupslicedgreenonions(2)Freshlimewedges

1Thawshrimp,iffrozen.Peelanddeveinshrimp,removingtails.Rinseshrimp;patdrywithpapertowels.Placeshrimpinlargeresealableplasticbagsetinashallowbowl.

2Formarinade,inasmallbowlcombineoil,limepeel,limejuice,salt,1⁄4teaspooncayennepepper,1⁄4teaspooncumin,blackpepper,andgarlic.Pourmarinadeovershrimp.Sealbag;turnbagtocoatshrimp.Marinateintherefrigeratorfor30minutes.

3Meanwhile,inasmallbowlcombinemayonnaise,sourcream,parsley,jalapeñochilepepper,1⁄8teaspooncayennepepper,and1⁄8teaspooncumin.Addcabbageandtomato,stirringtocoat.Cover;chilluntilserving.

4Preheatbroiler.Drainshrimp,discardmarinade.Arrangeshrimponunheatedrackofabroilerpan.Broil4to5inchesfromheatfor2minutes.Turnshrimpover;broilfor2to4minutesmoreoruntilshrimpareopaque.

5Toserve,dividecabbagemixtureamongtacoshells;topwithshrimp.Sprinklewithgreenonions.Servewithlimewedges.

nutritionfactsperserving:185cal.,9gtotalfat(2gsat.fat),92mgchol.,244mgsodium,13gcarb.,2gdietaryfiber,13gprotein.

*tip:Becausehotchilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwithchilesasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthechilepeppers,washyourhandsandfingernailswellwithsoapandwaterwhenyouaredone.

grilledbeefandavocadopitas

prep:20minutesmarinate:24hoursgrill:17minutesmakes:6servings

12ouncesbeefflanksteak1⁄2cupbottledreduced-calorieclearItaliansaladdressing1⁄2teaspoonfinelyshreddedlimepeel1⁄4cuplimejuice

2tablespoonssnippedfreshcilantro1⁄4cupfinelychoppedonion1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

4cupsmixedspringsaladgreens

1cupredsweetpeppercutintothinbite-sizestrips(1medium)1mediumavocado,seeded,peeled,andthinlysliced3largewholewheatpitabreadrounds,halvedcrosswise

1Trimfatfrommeat.Scorebothsidesofmeatinadiamondpatternbymakingshallowdiagonalcutsat1-inchintervals.Placemeatinaresealableplasticbagsetinashallowdish.

2Inascrew-topjarcombineItaliandressing,limepeel,limejuice,andcilantro.Coverandshakewell.Pourhalfofthedressingmixtureintoa

smallbowl;addonion.Cover;chilluntilserving.Pourtheremainingdressingmixtureovermeat.Sealbag;turntocoatmeat.Marinateintherefrigeratorfor24hours,turningbagoccasionally.Drainmeat,discardingmarinade.Sprinklemeatwithsaltandblackpepper.

3Foracharcoalgrill,grillmeatontherackofanuncoveredgrilldirectlyovermediumcoalsfor17to21minutesformediumdoneness(160°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placesteakongrillrackoverheat.Coverandgrillasabove.)

4Toserve,thinlyslicemeatdiagonallyacrossthegrainintothinbite-sizestrips.Inalargebowlcombinemeat,saladgreens,sweetpepper,avocado,andthereserveddressingmixture;tosstocoat.Fillpitahalveswithmeatmixture.

nutritionfactsperserving:254cal.,11gtotalfat(3gsat.fat),23mgchol.,425mgsodium,24gcarb.,5gdietaryfiber,17gprotein.

broilingdirections:Preheatbroiler.Placemeatontheunheatedrackofabroilerpan.Broil3to4inchesfromtheheatfor17to21minutesformediumdoneness(160°F),turningoncehalfwaythroughbroiling.

wholewheatpizzawiththeworksprep:20minutesbake:20minutesoven:425°Fmakes:8servingsNonstickcookingspray116-ounceloaffrozenwholewheatbreaddough,thawed1⁄2cupreduced-sodiumpizzasauce1⁄2ofa6-ouncepackagethinlyslicedcookedturkeypepperoniorpizza-styleCanadian-stylebacon11⁄2cupsthinlyslicedfreshmushrooms1⁄2ofasmallgreensweetpepper,slicedintostrips1⁄4cupchoppedonion1cupshreddedreduced-fatfour-cheeseItalianblendcheeseorpart-skimmozzarellacheese(4ounces)2tablespoonssnippedfreshflat-leaf(Italian)parsley

1Preheatovento425°F.Lightlycoata12-to14-inchpizzapanwithcookingspray.Patdoughevenlyintopreparedpan,buildingupedgesslightly.(Ifdoughishardtopatout,allowtorestfor10minutes.)Prickdoughalloverwithafork.

2Bakeabout10minutesoruntillightbrown.3Spreadpizzasauceontopartiallybakedcrust.Topwithpepperoni,mushrooms,sweetpepperstrips,andonion.Sprinklewithcheese.

4Bakefor10to15minutesmoreoruntilcheesemeltsandedgeofcrustislightbrown.Sprinklewithparsley.

nutritionfactsperserving:232cal.,7gtotalfat(2gsat.fat),21mgchol.,660mgsodium,31gcarb.,3gdietaryfiber,15gprotein.

tacopizzaprep:20minutesbake:19minutesoven:425°Fmakes:8servingsNonstickcookingspray116-ounceloaffrozenwholewheatbreaddough,thawed

12ouncesleangroundbeef1⁄2cupchoppedonion(1medium)1⁄2cupsalsa11⁄2cupschoppedtomatoes(3medium)1⁄2cupshreddedcheddarcheese(2ounces)1⁄2to1cupshreddedlettuceand/orfreshspinachleaves1cupbakedtortillachips,coarselycrushed

1Preheatovento425°F.Lightlycoata12-to13-inchpizzapanwithcookingspray.Patdoughevenlyintopreparedpan,buildingupedgesslightly.(Ifdoughishardtopatout,allowtorestfor10minutes.)Prickdoughalloverwithafork.Bakefor12minutes.

2Meanwhile,inalargeskilletcookgroundbeefandonionovermedium-highheatuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirinthesalsa.

3Spreadmeatmixtureevenlyoverhotcrust.Bakefor5minutes.Sprinklewithtomatoesandcheese.Bakefor2to3minutesmoreoruntilcheesemelts.

4Toserve,toppizzawithlettuce.Sprinklewithcrushedtortillachips.nutritionfactsperserving:279cal.,9gtotalfat(3gsat.fat),35mgchol.,500mgsodium,33gcarb.,3gdietaryfiber,18gprotein.

jambalayapizzaprep:30minutesbake:30minutesoven:450°F/425°Fmakes:6to8servings

Nonstickcookingspray3cupscookedlonggrainrice,cooled1cupfinelyshreddedMontereyJackcheesewithjalapeñopeppers2eggs,lightlybeaten1⁄4cupchoppedcelery1⁄4cupchoppedonion1⁄4cupchoppedgreensweetpepper

1tablespoonbutter1⁄3cupthinlyslicedsmokedcookedsausage1⁄3cupdicedcookedham1⁄3cupcoarselychoppedcookedshrimp1clovegarlic,minced1cupchunkysalsa,drained3⁄4cupshreddedpart-skimmozzarellacheese(3ounces)

1Preheatovento450°F.Lightlycoata12-inchpizzapanwithcookingspray.Inalargebowlcombinerice,MontereyJackcheese,andeggs.Spreadricemixtureevenlyinpan.Bake20minutes.Removefromoven;reduceoventemperatureto425°F.

2Meanwhile,fortopping,inlargeskilletcookcelery,onion,andsweetpepperinhotbutterovermediumheatfor8to10minutesoruntiltender,stirringoccasionally.Stirinsausage,ham,shrimp,andgarlic;heatthrough.

3Spreadsalsaoverricecrust,leavinga1⁄2-inchborder.Spread

vegetable-meatmixtureoversalsa.Sprinklewithmozzarellacheese.

4Bakefor10to15minutesoruntilheatedthroughandcheesemelts.Cutintowedgestoserve.

nutritionfactsperserving:316cal.,15gtotalfat(8gsat.fat),129mgchol.,707mgsodium,26gcarb.,2gdietaryfiber,17gprotein.

originalpizzamargherita

prep:15minutesbake:15minutesoven:400°Fmakes:6servingsNonstickcookingspray111-ouncepackagerefrigeratedthin-crustpizzadough

1tablespoonoliveoil

2cupsgrapetomatoes,halved8ouncessmallfreshmozzarellacheeseballs,sliced2clovesgarlic,minced1⁄2cupfreshbasilleavesCoarsegroundblackpepper(optional)

1Preheatovento400°F.Coata15×10×1-inchbakingpanwithcookingspray.Unrollpizzadoughintopreparedpan.Pressdoughevenly,buildingupedgesupslightly.Brushwithoil.Bakefor7minutes.Toppartiallybakedcrustwithtomatoes,cheese,andgarlic.

2Bakefor8to10minutesmoreoruntilcrustisgoldenbrown.Tearorsnipbasil.Sprinklepizzawithbasilandpepper(ifusing).

nutritionfactsperserving:291cal.,15gtotalfat(7gsat.fat),27mgchol.,418mgsodium,27gcarb.,2gdietaryfiber,12gprotein.

gardenfreshpizzaprep:30minutesstand:12hoursrise:1hourbake:20minutesoven:400°Fmakes:6servings

2cupsall-purposeflour1⁄2cupwhitewholewheatflourorwhole-wheatflour1⁄2cupcornmeal

1teaspoonsalt1⁄4teaspoonactivedryyeast11⁄4cupswarmwater(120°Fto130°F)Oliveoil1⁄2cupno-salt-addedtomatosauce1⁄2teaspoondriedItalianseasoning3to4cupsfreshvegetables,suchashalvedyellowcherrytomatoes,slicedromatomatoes,redonionslices,and/orbroccoliflorets1cupmushrooms,halvedorsliced2ounceschorizosausageorgroundbeef,cookedanddrained1⁄2cupcrumbledfetacheeseor1cupshreddedmozzarellacheeseShreddedradicchio(optional)

1Inalargebowlcombineall-purposeflour,wholewheatflour,cornmeal,salt,andyeast;graduallyaddthewarmwater,stirringuntilmixtureismoistened(willbeasoft,stickydough).Cover;letstandatroomtemperaturefor12to24hours.

2Linea15×10×1-inchbakingpanwithparchmentpaper.Brushparchmentwithoil.Turndoughoutontopreparedpan.Usingwell-oiled

handsorarubberspatula,gentlypushdoughtoedgesandcornersofpan(doughwillbesticky),buildingupedgesslightly.Cover;letrisefor1to11⁄2hoursoruntilpuffyanddoughpullsawayslightlyfromedgesofbakingpan.

3Preheatovento400°F.Bakecrustfor10minutes.InasmallbowlcombinetomatosauceandItalianseasoning;spreadoverhotcrust.Topwithdesiredvegetables,mushrooms,chorizo,andcheese.

4Bakefor10to15minutesmoreoruntilbubbly.Removefromoven.Ifdesired,toppizzawithradicchio.Serveimmediately.

nutritionfactsperserving:336cal.,8gtotalfat(3gsat.fat),19mgchol.,659mgsodium,54gcarb.,4gdietaryfiber,12gprotein.

barbecuedchickenpizzaprep:20minutesbake:19minutesoven:425°Fmakes:6servings

Acontainerofbarbecuesaucewithshreddedchickenmakesatastypizzatopping.Ifyoulikeaspicybarbecue,stirinadashofbottledhotpeppersauce.

Nonstickcookingspray113.8-ouncepackagerefrigeratedpizzadough118-ouncetubrefrigeratedbarbecuesaucewithshreddedchicken2cupsshreddedpizzacheese(8ounces)1⁄4cupsnippedfreshcilantro

1Preheatovento425°F.Coata15×10×1-inchbakingpanwithcookingspray.Unrollpizzadoughinthepreparedpan.Pressdoughintoa12×10-inchrectangle,buildingupedgesslightly.Bakefor7minutes.

2Spreadchickeninsauceevenlyoverhotcrust.Sprinklewithcheeseandcilantro.Bakefor12to15minutesmoreoruntillightbrown.

nutritionfactsperserving:324cal.,13gtotalfat(6gsat.fat),39mgchol.,683mgsodium,33gcarb.,1gdietaryfiber,20gprotein.

thaichickenpizzaprep:20minutesbake:11minutesoven:475°Fmakes:8servings1⁄3cupnaturalcreamypeanutbutter1⁄4cupwarmwater2teaspoonssugar

2teaspoonsricevinegar1⁄4to1⁄2teaspooncrushedredpepper12ouncesskinlessbonelesschickenbreast,cutintobite-sizepieces

2teaspoonscanolaoil1⁄2cupthinlyslicedgreenonions(4)2clovesgarlic,mincedNonstickcookingspray116-ounceloaffrozenwholewheatbreaddough,thawed1cupthinredsweetpepperstrips1⁄2cupshreddedpart-skimmozzarellacheese(2ounces)1⁄2cupsnippedfreshcilantroGreenonioncurls(optional)

1Preheatovento475°F.Inasmallbowlcombinepeanutbutter,thewarmwater,sugar,vinegar,andcrushedredpepper;setaside.

2Inamediumskilletcookandstirchickeninhotoilovermediumheatuntilnolongerpink.Addgreenonionsandgarlic;cookandstirfor1minutemore.Add2tablespoonsofthepeanutbuttermixture;cookandstiroverlowheatuntilchickeniscoated.Removefromheat.

3Lightlycoata12-to14-inchpizzapan,largebakingsheet,orpizzascreenwithcookingspray.Patdoughevenlyintopreparedpan,buildingupedgesslightly.(Ifdoughishardtopatout,allowtorestfor10minutes.)

4Spreaddoughwiththeremainingpeanutbuttermixture,addingwaterifneededtomakeitspreadingconsistency.Topwithchickenmixture,sweetpepper,andcheese.

5Bakefor11to14minutesoruntilcheesemeltsandcrustislightbrown.Sprinklewithcilantro.Ifdesired,garnishwithgreenonioncurls.

nutritionfactsperserving:306cal.,10gtotalfat(2gsat.fat),29mgchol.,430mgsodium,32gcarb.,4gdietaryfiber,21gprotein.

nutritionnoteConsiderpizzaacatchallwaytouseupleftoverveggiesyouhavearound,andyou’llbedoingyourbudgetandyourbodyafavor.Thathandfulofspinach,thosebrightredsweetpeppers,andthathalfanonioncannutritionallyaddupinyourfavor.

4main-dishsalads

Rabbitfood?Thinkagain!Whenleanproteinsminglewithcrispandcrunchyvegetables,saladsbecomeoh-so-substantial.

pastasaladwithorangedressingwarmchickenspinachsaladasianchickensaladhealthfulcaesarsaladwithgrilledportobellomushroomscitruschickenandblackbeansaladalmondchickensaladgrilledchickenwiltedsaladturkeysaladwithorangeswiltedchickensaladwithpomegranatedressingsweet-and-sourchickenbowlthaichickenandpeachsaladstrawberry-spinachsaladwithcitrusdressingflanksteakvinaigrettesaladgrilledsteak,cucumber,andradishsaladbeefandapplesaladroastedporkwithcrunchymangosaladlemon-sageporktacosaladpastaprimaverasaladtunaandcannellinibeansaladgrilledtunasaladniçoisecreamylemon-dilltunasaladlemonshrimpsaladshrimpongreenswithgarlicvinaigrettespice-rubbedgrouperwithberrysaladspaghetti-cornrelishsaladorange,mint,andasparaguspastasaladsesame-gingerwheatberrysaladtacosaladcupstofuandmushroomsovergreensravioliandgreenssalad

pastasaladwithorangedressing

prep:30minuteschill:2to24hoursmakes:4servings

Thisrecipeprovidesnearly25%ofdailyironneeds.VitaminCinthedressinghelpsyourbodyabsorbiron.

6ouncesdriedmultigrainorregularfarfalle(bow-tie)orpennepasta115-ouncecanblackbeans,rinsedanddrained11⁄2cupsgreensweetpeppercutintothinbite-sizestrips1cupchoppedcookedchicken(5ounces)1⁄2cupthinredonionwedges(optional)

18-ouncecartonlightsourcream

11⁄2teaspoonsfinelyshreddedorangepeel3tablespoonsorangejuice1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

1to2tablespoonsmilk

11⁄2cupslightlypackedarugulaleaves

3tablespoonssnippedfreshcilantro

1Cookpastaaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.Transfertoalargebowl.Addbeans,sweetpepper,

chicken,andredonion(ifusing);setaside.

2Fordressing,inasmallbowlcombinesourcream,orangepeel,orangejuice,salt,andblackpepper.

3Pourdressingoverpastamixture;tossgentlytocoat.Coverandchillfor2to24hours.

4Beforeserving,stirenoughofthemilkintopastamixturetoreachdesiredconsistency.Stirinarugulaandcilantro.

nutritionfactsperserving:390cal.,10gtotalfat(5gsat.fat),51mgchol.,624mgsodium,57gcarb.,9gdietaryfiber,23gprotein.

warmchickenspinachsalad

starttofinish:20minutesmakes:4servings

Toastedwalnutsaddarichfavorandpleasantcrunchtothiswiltedspinachsalad.

4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1tablespoonvegetableoil11⁄2cupsslicedfreshmushrooms

110-ouncepackagefreshbabyspinach1⁄3cupchoppedwalnuts,toasted2tablespoonsfinelyshreddedParmesancheese

1Sprinklechickenwithsaltandpepper.Ina12-inchskilletheatoilovermediumheat.Addchicken;cookfor8to12minutesoruntilchickenisnolongerpink(170°F),turningonce.Removechickenfromskillet;coverandkeepwarm.

2Addmushroomstoskillet;cookfor2minutes,stirringoccasionally.Addspinach;cook,covered,for1to2minutesorjustuntilspinachiswilted,gentlystirringonce.Stirinwalnuts.Seasontotastewithadditionalsaltandpepper.

3Transferspinachmixturetoaservingbowl;sprinklewithcheese.Servechickenwithspinachmixture.

nutritionfactsperserving:285cal.,12gtotalfat(2gsat.fat),84mgchol.,336mgsodium,5gcarb.,3gdietaryfiber,38gprotein.

asianchickensalad

starttofinish:20minutesmakes:6servings116-ouncepackageshreddedcabbagewithcarrot(coleslawmix)3cupsshreddedcookedchicken1cupfreshsnowpeapods,trimmedandhalvedcrosswise1cupredoryellowsweetpeppercutintothinstrips(1medium)1⁄3cupdiagonallyslicedgreenonions2⁄3cupbottledreduced-calorieAsiansaladdressing1⁄2cuppackagedgarlic-gingerorwasabiranchcrispwontonstripsortoastedslicedalmonds

1Inanextra-largebowlcombinecoleslawmix,chicken,peapods,sweetpepper,andgreenonions.Pourdressingoverchickenmixture;tossgentlytocoat.Topwithwontonstrips.

nutritionfactsperserving:176cal.,4gtotalfat(1gsat.fat),43mgchol.,443mgsodium,15gcarb.,3gdietaryfiber,18gprotein.

nutritionnoteCastakeeneyeonthenutritionlabelsofbottledsaladdressings.Thoselowincaloriesandfatmaysoarwhenitcomestosodiumorsugar.

healthfulcaesarsaladwithgrilledportobellomushroomsprep:25minutesgrill:12minutesoven:350°Fmakes:4servings2freshportobellomushrooms(about4ounceseach)1poundskinless,bonelesschickenbreasthalvesNonstickcookingspray1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1tablespoonlemonjuice1tablespoonredwinevinegar2teaspoonsDijon-stylemustard

1teaspoonWorcestershiresauce

1clovegarlic,minced1⁄8teaspoongroundblackpepper1⁄2cuplightmayonnaiseorsaladdressing8cupstornromainelettuce1recipeWholeWheatCroutonsor1⁄2cuppackagedwholewheatcroutons2tablespoonsfinelyshreddedParmesancheese

1Removestemsandgillsfrommushrooms.Lightlycoatbothsidesofmushroomsandchickenwithcookingspray.Sprinklechickenwithsaltand1⁄4teaspoonpepper.

2Foracharcoalgrill,grillmushroomsandchickenontherackofanuncoveredgrilldirectlyovermediumcoalsuntilmushroomsaretenderandchickenisnolongerpink(170°F),turningoncehalfwaythrough

grilling.Allow10to12minutesformushroomsand12to15minutesforchicken.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemushroomsandchickenongrillrackoverheat.Coverandgrillasabove.)

3Meanwhile,fordressing,inasmallbowlcombinelemonjuice,vinegar,mustard,Worcestershiresauce,garlic,and1⁄8teaspoonpepper.Whiskinmayonnaise.

4Dividelettuceamongdinnerplates.Slicemushroomsandchicken;arrangeontopoflettuce.Spoondressingoversalads.SprinklewithWholeWheatCroutonsandcheese.

nutritionfactsperserving:304cal.,13gtotalfat(3gsat.fat),79mgchol.,612mgsodium,16gcarb.,4gdietaryfiber,32gprotein.

wholewheatcroutons:Preheatovento350°F.Cut2sliceswholewheatbreadinto1⁄2-to1-inchpieces;placeinashallowbakingpan.Lightlycoatbreadpieceswithnonstickcookingspray;turnpiecesover.Lightlycoatagainwithnonstickcookingspray.Bakeabout10minutesoruntilbreadislightbrownandcrisp.Coolcompletely.

citruschickenandblackbeansalad

starttofinish:25minutesmakes:4servings

Thedeepcoloroftheirouterlayeriswhatsetsblackbeansapartfromotherbeans.Itcontainsatleasteightdifferentflaveonoids,makingthesebeansextrarichinantioxidants.1⁄4cupsnippedfreshcilantro2tablespoonslimejuice2tablespoonsorangejuice

2tablespoonsoliveoil

1clovegarlic,minced1⁄8teaspoonsalt

1tablespoonoliveoil1⁄2teaspoonchilipowder1⁄2teaspoongroundcumin1⁄4teaspoonsalt1⁄8teaspooncayennepepper12ouncesskinless,bonelesschickenthighsorbreasthalves,cutintothinbite-sizestrips115-ouncecanno-salt-addedblackbeansorpintobeans,rinsedanddrained

2largeoranges,peeledandsectioned2slicesredonion,halvedandseparatedintorings4cupstornromainelettuceormixedsaladgreensAvocadoslices(optional)

1Fordressing,inascrew-topjarcombinecilantro,limejuice,orangejuice,2tablespoonsoil,garlic,and1⁄8teaspoonsalt.Coverandshakewell.Chilluntilreadytoserve.

2Inalargeskilletheat1tablespoonoilovermedium-highheat.Addchilipowder,cumin,1⁄4teaspoonsalt,andcayennepepper;cookandstirfor30seconds.Addchicken;cookandstirfor2to3minutesoruntilchickenisnolongerpink.

3Inamediumbowlcombinechicken,beans,oranges,andredonion.Shakedressing.Pourdressingoverchickenmixture;tossgentlytocoat.Ifdesired,coverandchillforupto2hours.

4Dividelettuceamongdinnerplates;topwithchickenmixture.Ifdesired,garnishwithavocado.

nutritionfactsperserving:335cal.,14gtotalfat(2gsat.fat),71mgchol.,314mgsodium,29gcarb.,9gdietaryfiber,24gprotein.

almondchickensalad

starttofinish:15minutesmakes:4servings26-ouncepackagesrefrigeratedgrilledchickenbreaststrips,cutup

16-ouncepackagefreshbabyspinach

1cupseedlessredgrapes,halved111-ouncecanmandarinorangesections,drained1⁄4cupslicedalmonds1⁄2cuporangejuice2tablespoonsbalsamicvinegar

1tablespoontoastedsesameoil1⁄4teaspoongroundblackpepper

1Inanextra-largebowlcombinechicken,spinach,grapes,orangesections,andalmonds.

2Fordressing,inascrew-topjarcombineorangejuice,vinegar,oil,andpepper.Coverandshakewell.Pourdressingoverspinachmixture;tossgentlytocoat.

nutritionfactsperserving:249cal.,8gtotalfat(1gsat.fat),55mgchol.,431mgsodium,25gcarb.,3gdietaryfiber,22gprotein.

grilledchickenwiltedsalad

starttofinish:30minutesmakes:6servings

1poundchickenbreasttenderloins

1mediumonion,cutintothinwedges

3tablespoonsoliveoil

1tablespoonsnippedfreshrosemaryor1⁄2teaspoondriedrosemary,crushed3⁄4teaspooncoarsegroundblackpepper1⁄2teaspoonsalt1⁄4cupcranberryjuiceorpomegranatejuice2tablespoonsredwinevinegar

26-ouncepackagesfreshbabyspinach1⁄4cupslicedpittedkalamataolives*1⁄4cuppinenutsorsliveredalmonds,toasted**

1Inamediumbowlcombinechickenandonion.Add2tablespoonsoftheoil,therosemary,1⁄4teaspoonofthepepper,and1⁄4teaspoonofthesalt;tossgentlytocoat.

2Preheatanindoorelectricgrillaccordingtothemanufacturer’sdirections,oragrillpanovermediumheat.Placechickenandonionongrillrackoringrillpan.Ifusingacoveredindoorgrill,closelid.Grilluntil

chickenisnolongerpink(170°F)andonionistender.(Foracoveredgrill,allow4to5minutes.Foranuncoveredgrillorgrillpan,allowabout10minutes,turningoncehalfwaythroughgrilling.)

3Meanwhile,fordressing,inasmallsaucepancombinecranberryjuice,vinegar,theremaining1tablespoonoil,theremaining1⁄2teaspoonpepper,andtheremaining1⁄4teaspoonsalt.Bringjusttoboiling;removefromheat.

4Inanextra-largebowlcombinechicken,onion,spinach,olives,andpinenuts.Pourwarmdressingoverspinachmixture;tossgentlytocoat.Coverbowlwithalargeplatefor1to2minutesorjustuntilspinachiswilted;removeplate.Serveimmediately.

nutritionfactsperserving:211cal.,12gtotalfat(2gsat.fat),44mgchol.,342mgsodium,7gcarb.,2gdietaryfiber,21gprotein.

*tip:kalamataolivesareavarietyofGreekoliveswitharichfruityflavor.Theyareadarkpurplecolor,almondshaped,andabout1⁄2-to1-inchlong.Theyareavailableinthegrocerystorepackedinjarsofoilorbrine,orsometimescanbefoundatthedelicounter.

**tip:Totoastpinenutsoralmonds,preheatovento350°F.Spreadthenutsinasinglelayerinashallowbakingpan.Bakefor5to10minutesoruntillightgoldenbrown,watchingcarefullyandstirringonceortwicesothenutsdon’tburn.Ifyoulike,youcantoastthenutsuptoonedayahead.

turkeysaladwithoranges

starttofinish:30minutesmakes:4servings15-ouncepackagearugulaorfreshbabyspinach21⁄2cupschoppedroastedturkey(about12ounces)1cupredsweetpepperstrips(1medium)1⁄4cupsnippedfreshcilantro2tablespoonspeanutoilorcanolaoil1⁄4cuporangejuice1⁄4cuphoney3tablespoonslemonjuice1tablespoonDijon-stylemustard

1teaspoongroundcumin1⁄4teaspoongroundblackpepper4oranges,peeledandsectioned

1Inalargebowlcombinearugula,turkey,sweetpepper,andcilantro.2Forvinaigrette,inascrew-topjarcombineoil,orangejuice,honey,lemonjuice,mustard,cumin,andblackpepper.Coverandshakewell.

3Beforeserving,addorangesectionstoarugulamixture.Shakevinaigrette.Drizzledesiredamountofvinaigretteoverarugulamixture;tossgentlytocoat.Coverandchillanyremainingvinaigretteforanotheruse.

nutritionfactsperserving:338cal.,8gtotalfat(1gsat.fat),71mgchol.,150mgsodium,39gcarb.,5gdietaryfiber,29gprotein.

nutritionnoteOurbodiescan’tmakevitaminContheirown.Fortunately,citrusfruitsmakeiteasy(andenjoyable)togettherecommendeddailyamountsofthispowerfulantioxidant.Menshouldaimfor90mgperday,whilewomenneed75mg.

wiltedchickensaladwithpomegranatedressing

starttofinish:30minutesmakes:4servings

Inadditiontothepomegranatejuice,thisdishhastwoothergoodsourcesofantioxidants:spinachandalmonds.3⁄4cuppomegranatejuice

2tablespoonsoliveoil

114-to16-ouncepackagechickenbreasttenderloins1⁄2ofamediumredonion,cutintothinwedges1tablespoonsnippedfreshoreganoor1⁄2teaspoondriedoregano,crushed3⁄4teaspooncoarsegroundblackpepper1⁄2teaspoonsalt2tablespoonsredwinevinegar

26-ouncepackagesfreshspinachleaves1⁄2cuppomegranateseeds1⁄4cupsliveredalmonds,toasted*

1Inasmallsaucepanbringpomegranatejuicetoboiling;reduceheat.Boilgently,uncovered,for5to8minutesoruntilreducedto1⁄4cup.Removefromheat;setaside.

2Meanwhile,ina12-inchskilletheat1tablespoonoftheoilovermedium-highheat.Addchicken;cookfor6to8minutesoruntilchickenisnolongerpink(170°F),turningoccasionally.Removechickenfromskillet;coverandkeepwarm.

3Insameskilletcombinetheremaining1tablespoonoil,redonion,driedoregano(ifusing),pepper,andsalt.Cookovermediumheatfor3to5minutesorjustuntilonionistender,stirringoccasionally.Stirinreducedpomegranatejuiceandvinegar;bringtoboiling.Boil,uncovered,for1minute.Removefromheat;stirinfreshoregano(ifusing).Graduallyaddspinach,tossingjustuntilspinachiswilted.

4Transferspinachmixturetoalargeservingbowl.Topwithchicken,pomegranateseeds,andalmonds.Serveimmediately.

nutritionfactsperserving:292cal.,11gtotalfat(2gsat.fat),58mgchol.,425mgsodium,21gcarb.,4gdietaryfiber,27gprotein.

*tip:Totoastalmonds,preheatovento350°F.Spreadthenutsinasinglelayerinashallowbakingpan.Bakefor5to10minutesoruntillightbrown,watchingcarefullyandstirringonceortwicesothenutsdon’tburn.Ifyoulike,youcantoastthenutsuptoonedayahead.

sweet-and-sourchickenbowl

starttofinish:20minutesmakes:4servings

Spreadablefruithelpskeepthedressingforthischicken-studdedcoleslawlowincalories.

12ouncesshreddedorchoppedcookedchickenbreast4cupspackagedshreddedcabbagewithcarrot(coleslawmix)1cupfreshsnowpeapods,trimmedandhalvedcrosswise1⁄4cupraspberryorstrawberryspreadablefruit2tablespoonscanolaoil

4teaspoonscidervinegar2⁄3cupchoppedredapple(1medium)

1Inalargebowlcombinechicken,coleslawmix,andpeapods;setaside.

2Fordressing,inasmallbowlstirtogetherspreadablefruit,oil,andvinegar.Stirinapple.Pourdressingovercabbagemixture;tossgentlytocoat.Ifdesired,coverandchillforupto1hourbeforeserving.

nutritionfactsperserving:285cal.,10gtotalfat(1gsat.fat),72mgchol.,81mgsodium,21gcarb.,3gdietaryfiber,28gprotein.

thaichickenandpeachsaladstarttofinish:35minutesmakes:4servings

4ouncesdriedangelhairpasta1⁄4cupreduced-sodiumchickenbroth

3tablespoonsreduced-sodiumsoysauce

2tablespoonshoisinsauce

1tablespoonsugar

1tablespoonvegetableoiloroliveoil

2teaspoonstoastedsesameoil

3clovesgarlic,minced11⁄2teaspoonsgratedfreshginger

1teaspooncrushedredpepper

3cupsslicedpeeledpeachesorunpeelednectarines(3medium)2cupscookedchickencutintobite-sizestrips2cupstornmixedsaladgreens1⁄4cupthinlyslicedgreenonions(2)

1Cookpastaaccordingtopackagedirections;drain.Returnpastatohot

pan.

2Meanwhile,fordressing,inascrew-top-jarcombinebroth,soysauce,hoisinsauce,sugar,vegetableoil,sesameoil,garlic,ginger,andcrushedredpepper.Coverandshakewell.

3Add3tablespoonsofthedressingtocookedpasta;tossgentlytocoat.Dividepastaamongshallowbowlsordinnerplates.Topwithpeaches,chicken,saladgreens,andgreenonions.Shaketheremainingdressing;drizzleoversalads.

nutritionfactsperserving:382cal.,12gtotalfat(2gsat.fat),63mgchol.,662mgsodium,42gcarb.,4gdietaryfiber,27gprotein.

strawberry-spinachsaladwithcitrusdressing

starttofinish:30minutesmakes:4servings4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)1⁄4teaspoongroundblackpepper1⁄8teaspoonsalt1cupreduced-sodiumchickenbroth

1recipeWarmCitrusDressing

6cupsfreshbabyspinachand/orwatercress

2cupshalvedfreshstrawberries1⁄4cupchoppedpecans,toasted

1Sprinklechickenwithpepperandsalt.Pourbrothintoalargeskillet.Bringtoboiling.Addchicken;reduceheat.Simmer,covered,for12to14minutesoruntilchickenisnolongerpink(170°F),turningonce.Usingaslottedspoon,removechickenfrombroth;discardbroth.Meanwhile,preparetheWarmCitrusDressing.

2Thinlyslicechicken.Inalargesaladbowlcombinechicken,spinachand/orwatercress,andstrawberries.

3Drizzlewarmdressingoverspinachmixture;sprinklewithnuts.Serveimmediately.

nutritionfactsperserving:301cal.,12gtotalfat(1gsat.fat),82mgchol.,417mgsodium,14gcarb.,4gdietaryfiber,36gprotein.

warmcitrusdressing:Inablenderorfoodprocessorcombine1⁄2cupcut-upfreshstrawberries,1⁄3cuporangejuice,4teaspoonscanolaoil,2teaspoonsfinelyshreddedlemonpeel,1tablespoonlemonjuice,1teaspoonsugar,1⁄2teaspoonchilipowder(optional),1⁄4teaspoonfreshlygroundblackpepper,and1⁄8teaspoonsalt.Coverandblendorprocessuntilsmooth.Transfertoasmallsaucepan.Bringjusttoboiling;reduceheat.Simmer,uncovered,for5minutes,stirringoccasionally.Keepwarmoververylowheat.Makes3⁄4cup.

flanksteakvinaigrettesalad

prep:20minutesgrill:15minutesmakes:4servings

1recipeCilantro-PepperVinaigrette

8ouncesbeefflanksteak

12ouncestinynewpotatoes,quartered8ouncesfreshsugarsnappeapods,trimmed(ifdesired)6cupsmixedsaladgreens

1PrepareCilantro-PepperVinaigrette.Coverandchilluntilneeded.2Trimfatfrommeat.Foracharcoalgrill,grillmeatontherackofanuncoveredgrilldirectlyovermediumcoalsfor15to17minutesformedium(160°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeatongrillrackoverheat.Coverandgrillasabove.)Thinlyslicemeat.Transfermeattoamediumbowl;coverandchilluntilneeded.

3Meanwhile,inacoveredlargesaucepancookpotatoesinenoughboiling,lightlysaltedwatertocoverfor10minutes.Addpeapods.Cookfor1minutemore;drain.Rinsewithcoldwater;drainagain.

4Inanextra-largebowlcombinesaladgreensandpotatomixture.Pour1⁄2cupofthevinaigretteovermeat;tossgentlytocoat.Pourtheremainingvinaigretteovergreensmixture;tossgentlytocoat.

5Toserve,transfergreensmixturetoaservingplatter;topwithmeat.nutritionfactsperserving:210cal.,15gtotalfat(3gsat.fat),26mgchol.,225mgsodium,27gcarb.,5gdietaryfiber,17gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

cilantro-peppervinaigrette:Inamediumbowlwhisktogether1⁄3cupcidervinegar,3tablespoonsoliveoil,2tablespoonssnippedfreshcilantro,1to2teaspoonssugar,11⁄2teaspoonsredwinevinegar,1teaspooncoarsegroundmustard,1⁄4teaspoonsalt,and1⁄8teaspoongroundblackpepper.Stirin3⁄4cupfinelychoppedgreensweetpepper(1medium),1⁄4cuppeeledandfinelychoppedjicama,2tablespoonsfinelychoppedredonion,andhalfofafreshserranochilepepper,seededandchopped.*

grilledsteak,cucumber,andradishsaladprep:20minuteschill:30minutesgrill:10minutesmakes:4servings

1poundbonelessbeefsirloinsteak,cut1inchthick1tablespoonpackedbrownsugar

1teaspoonfive-spicepowder1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper

2tablespoonsseasonedricevinegar

2tablespoonsorangejuice

1tablespoontoastedsesameoil

1tablespoonhoney

Dashsalt

Dashgroundblackpepper3cupsthinlyslicedcucumbers1⁄2ofasmallsweetonion,halvedandthinlysliced1⁄4cupsnippedfreshcilantro2largeradishes,sliced

1tablespoonblacksesameseedsortoastedsesameseeds

1Trimfatfrommeat.Inasmallbowlcombinebrownsugar,five-spicepowder,1⁄2teaspoonsalt,and1⁄2teaspoonpepper.Sprinklemixtureevenlyoverbothsidesofmeat;rubinwithyourfingers.Coverandchillfor30minutes.

2Foracharcoalgrill,grillmeatontherackofanuncoveredgrilldirectlyovermediumcoalsfor10to12minutesformedium-rare(145°F)or12to15minutesformedium(160°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeatongrillrackoverheat.Coverandgrillasabove.)Removemeatfromgrill;coolslightly.

3Meanwhile,forvinaigrette,inalargebowlwhisktogethervinegar,orangejuice,oil,honey,dashsalt,anddashpepper.Reserveabouthalfofthevinaigrette.Addcucumbers,onion,cilantro,andradishestotheremainingvinaigrette;tossgentlytocoat.

4Arrangecucumbermixtureonaservingplatter.Thinlyslicemeatacrossthegrain;arrangeontopofcucumbermixture.Drizzlewiththereservedvinaigretteandsprinklewithsesameseeds.

nutritionfactsperserving:294cal.,14gtotalfat(5gsat.fat),63mgchol.,476mgsodium,15gcarb.,1gdietaryfiber,26gprotein.

beefandapplesalad

starttofinish:30minutesmakes:4servings

Mealappealcomesfromtaste,aroma,presentation,andtexture,anunder-appreciatedelementthataddssnaptoadish.Thiscrunchyexampleincludescrisprawapples,jicama,andcarrots,alongwithslicesofbeef.1⁄3cupapplejuice2tablespoonsvegetableoil

2tablespoonswhitewinevinegar1⁄8teaspoonsalt6cupslettuceleavesormixedbabysaladgreens2cupsthinlyslicedapples(2medium)8ouncesleancookedbeef,cutintothinbite-sizestrips(11⁄2cups)1cuppeeledjicamacutintothinbite-sizestrips1cupcarrotscutintothinbite-sizestrips(2medium)1cupfreshpittedsweetcherries,halvedCoarsegroundblackpepper(optional)

1Fordressing,inascrew-topjarcombineapplejuice,oil,vinegar,andsalt.Coverandshakewell.

2Linedinnerplateswithlettuce.Arrangeapples,meat,jicama,carrots,andcherriesontopoflettuce.Shakedressing.Drizzledressingoversalads.Ifdesired,sprinkleeachservingwithpepper.

nutritionfactsperserving:271cal.,10gtotalfat(2gsat.fat),39mgchol.,147mgsodium,28gcarb.,6gdietaryfiber,18gprotein.

nutritionnoteKeepafternoonsnacksfromcallingyourname!Enjoyapplesatlunch—theycontainpectin,asolublefiberthatslowsthedigestionoffoodandhelpsyoufeelfulllonger.

roastedporkwithcrunchymangosalad

prep:25minutesroast:25minutesstand:10minutesoven:425°Fmakes:4servings

11-poundporktenderloin

2clovesgarlic,minced1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1mediummango,seeded,peeled,andchopped1⁄2ofamediumavocado,seeded,peeled,andchopped1⁄2cupredsweetpeppercutintothinbite-sizestrips1⁄2cuppeeledandchoppedjicama1⁄4cupsnippedfreshcilantro11⁄2teaspoonsfinelyshreddedlimepeel1⁄8teaspoonsaltLimewedges(optional)

1Preheatovento425°F.Trimfatfrommeat.Rubgarlicovermeat;sprinklewith1⁄4teaspoonsaltandblackpepper.Placemeatonarackinashallowroastingpan.Roastfor25to35minutesoruntildone(155°F).

2Removemeatfromoven.Coverwithfoil;letstandfor10minutesbeforeslicing.(Temperatureofthemeatafterstandingshouldbe160°F.)

3Meanwhile,inamediumbowlgentlystirtogethermango,avocado,sweetpepper,jicama,cilantro,limepeel,and1⁄8teaspoonsalt.Slice

meat;servemeatwithmangomixtureand,ifdesired,limewedges.

nutritionfactsperserving:211cal.,7gtotalfat(2gsat.fat),74mgchol.,281mgsodium,13gcarb.,3gdietaryfiber,25gprotein.

nutritionnoteDon’tpassthesaltshaker—passitupinstead!Squeezeafreshlemonorlimewedgeoveryourdishforthatextrapunchofflavoryoucrave.

lemon-sageporktacosalad

starttofinish:40minutesoven:425°Fmakes:6servings1poundporktenderloin

1tablespoonfinelyshreddedlemonpeel

6freshsageleaves,finelyshredded1⁄2teaspoongroundcumin1⁄4teaspoongroundblackpepper1⁄8teaspoonsalt

1tablespoonoliveoil

1headleaflettuce,torn11⁄2cupschoppedtomatoes(3medium)1avocado,seeded,peeled,andchopped1cupcannedblackbeans,rinsedanddrained1⁄2cupslicedgreenonions(4)

1recipeHotRedPepperVinaigrette

1Trimfatfrommeat.Cutmeatinto1⁄4-inchslices.Placemeatinalargebowl.Addlemonpeel,sage,cumin,pepper,andsalt;tossgentlytocoat.Letstandatroomtemperaturefor10minutes.

2Inanextra-largeskilletcookmeat,halfatatime,inhotoilovermedium-highheatfor2to3minutesoruntilmeatisslightlypinkin

center,turningonce.Removefromskillet.

3Placelettuceonaservingplatter.Topwithtomatoes,avocado,beans,andgreenonions.Arrangemeatslicesontopoflettucemixture.DrizzlewithsomeoftheHotRedPepperVinaigrette;passtheremainingvinaigrette.

nutritionfactsperserving:266cal.,14gtotalfat(2gsat.fat),49mgchol.,269mgsodium,17gcarb.,7gdietaryfiber,21gprotein.

*tip:Becausechilescontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchiles,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

hotredpeppervinaigrette:Preheatovento425°F.Cut1redsweetpepperand1freshjalapeñochilepepper*inhalflengthwise;removestems,seeds,andmembranes.Placepepperhalves,cutsidesdown,onabakingsheetlinedwithfoil.Roastfor20to25minutesoruntilpeppersarecharredandverytender.Bringfoiluparoundpeppersandfoldedgestogethertoenclose.Letstandabout15minutesoruntilcoolenoughtohandle.Usingasharpknife,loosenedgesofskins;gentlypulloffskinsinstripsanddiscard.Placepeppersinablenderorfoodprocessor.Add2tablespoonslimejuice,2tablespoonsbalsamicvinegar,2tablespoonsoliveoil,and1⁄8teaspoonsalt.Coverandblendorprocessuntilsmooth.

pastaprimaverasalad

starttofinish:30minutesmakes:4servings1tablespoonoliveoil1tablespoonbalsamicvinegar

1teaspoonDijon-stylemustard1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper6ouncesdriedvermicellipasta

4cupsarugulaleaves

1cupyellowororangesweetpeppercutintothinstrips(1medium)1⁄2cupcarrotcutintothinstrips(1medium)1⁄2cupfreshsugarsnappeapods4redboilingonions,cutintothinwedges4ouncesthinlyslicedcookedhamorprosciutto,cutinto1-inchstrips2tablespoonsfinelyshreddedParmesancheese(optional)

1Fordressing,inascrew-topjarcombineoil,vinegar,mustard,salt,andblackpepper.Coverandshakewell;setaside.

2Cookpastaaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.Dividecookedpastaamongdinnerplates;formeachportionintoanest.

3Inalargebowlcombinearugula,sweetpepper,carrot,peapods,and

onions.Moundarugulamixtureincentersofpastanests;topwithham.Shakedressing.Drizzleoversalads.Ifdesired,sprinklewithcheese.

nutritionfactsperserving:347cal.,11gtotalfat(3gsat.fat),22mgchol.,579mgsodium,49gcarb.,4gdietaryfiber,13gprotein.

nutritionnoteTocookwithcheesewithoutpilingonthefat,reachforreduced-fatproducts.Or,choosehard,boldlyflavoredcheeses,suchasParmesanandAsiago.Alittleofthesegoesalongwaytoaddloadsofflavor.

grilledtunaandcannellinibeansalad

prep:25minutesgrill:8minutesmakes:4servings25-to6-ouncefreshorfrozentunasteaks,cut1inchthick2tablespoonslemonjuice2tablespoonsoliveoil1tablespoonbalsamicvinegar

1tablespoonDijon-stylemustard

4cupsfreshbabyspinach

215-ouncecanscannellinibeans(whitekidneybeans),rinsedanddrained1cupthinlyslicedredonion1cupslicedcelery(2stalks)1⁄4cupoil-packeddriedtomatoes,drainedandchopped2tablespoonssnippedfreshItalian(flat-leaf)parsley

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.2Foracharcoalgrill,grillfishonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor8to12minutesoruntilfishflakeseasilywhentestedwithafork,carefullyturningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placefishongreasedgrillrackoverheat.Coverandgrillasabove.)

3Meanwhile,fordressing,inascrew-topjarcombinelemonjuice,oil,vinegar,andmustard.Coverandshakewell.Reserve1tablespoonofthedressing.

4Inalargebowlcombinespinach,beans,redonion,celery,driedtomatoes,andparsley.Drizzlewiththeremainingdressing;tossgentlytocoat.

5Arrangespinachmixtureonaservingplatter.Slicefish;placeontopofspinachmixture.Drizzlefishwiththereserved1tablespoondressing.

nutritionfactsperserving:306cal.,9gtotalfat(1gsat.fat),32mgchol.,515mgsodium,38gcarb.,12gdietaryfiber,31gprotein.

grilledtunasaladniçoiseprep:30minutesgrill:8minutesmakes:4servings1poundfreshorfrozentunasteaks,cut1inchthick

1recipeDijonSherryVinaigrette

8ouncestinynewpotatoes,quartered6ouncesfreshgreenbeans6cupsbutterhead(BostonorBibb)lettuceleaves3⁄4cupthinlyslicedradishes1⁄2cupniçoiseolivesorripeolives,pittedFinelychoppedredonion(optional)Crackedblackpepper(optional)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Brushfishwith1tablespoonoftheDijonSherryVinaigrette.Coverandchilltheremainingvinaigretteuntilreadytoserve.

2Foracharcoalgrill,grillfishonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor8to12minutesoruntilfishflakeseasilywhentestedwithafork,carefullyturningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placefishongreasedgrillrackoverheat.Coverandgrillasabove.)

3Meanwhile,inacoveredmediumsaucepancookpotatoesinalargeamountofboilingwaterabout9minutesoruntilpotatoesaretender,addinggreenbeansforthelast2minutesofcooking;drain.Coolslightly.

4Slicefish.Onaservingplatterarrangefish,potatoes,beans,lettuce,radishes,andolives.Ifdesired,topwithredonionandpepper.Stirtheremainingvinaigrette.Passwithsalad.

nutritionfactsperserving:282cal.,10gtotalfat(1gsat.fat),51mg

chol.,408mgsodium,17gcarb.,4gdietaryfiber,31gprotein.

broilingdirections:Thawfish,iffrozen.Preheatbroiler.PreparefishasdirectedinStep1.Placeonthegreasedunheatedrackofabroilerpan.Broilabout4inchesfromtheheatfor8to12minutesoruntilfishflakeseasilywhentestedwithafork,carefullyturningoncehalfwaythroughbroiling.Continueasdirected.

dijonsherryvinaigrette:Inasmallbowlcombine3tablespoonssherryvinegarand2tablespoonsfinelychoppedshallot(1medium).Whiskin1tablespoonDijon-stylemustard.Whiskingconstantly,drizzlein2tablespoonsoliveoilinathin,steadystream.Stirin1anchovyfillet,rinsedandmashed;1⁄8teaspoonsalt;and1⁄8teaspoongroundwhitepepper.Makesabout1⁄2cup.

creamylemon-dilltunasalad

starttofinish:20minutesmakes:6servings

Thisquickfrom-the-pantrysaladhasagoodsupplyofprotein,fiber,andvitaminC,andrequiresnocooking.

115-to19-ouncecanno-salt-addedcannellinibeans(whitekidneybeans),rinsedanddrained112-ouncecansolidwhitetuna(waterpack),drainedandbrokenintochunks1⁄2cuphalvedredonionslices1⁄2cuproastedyelloworredsweetpepper,drainedandchopped1⁄2cupslicedcelery(1stalk)2to3tablespoonsdrainedcapersor1⁄2cupstuffedgreenolives,*sliced(optional)

1recipeCreamyLemon-DillDressing

3cupsarugulaorfreshbabyspinach2largetomatoes,sliced

1Inamediumbowlcombinebeans,tuna,redonion,roastedsweetpepper,celery,andcapers(ifusing).GentlystirinhalfoftheCreamyLemon-DillDressing.

2Dividearugulaandtomatoesamongdinnerplates;topwithtunamixture.Servewiththeremainingdressing.

nutritionfactsperserving:260cal.,12gtotalfat(2gsat.fat),36mg

chol.,681mgsodium,20gcarb.,4gdietaryfiber,19gprotein.

*tip:Lookbeyondpimiento-stuffedolivesforolivesstuffedwithalmonds,jalapeñopepper,onions,garlic,orotherfuntreats!

creamylemon-dilldressing:Inasmallbowlcombine3⁄4cuplightmayonnaiseorsaladdressing,1tablespoonsnippedfreshdill,1tablespoonDijon-stylemustard,1tablespoonlemonjuice,1tablespoonhoney,1⁄4teaspoonsalt,and1⁄8teaspoongroundblackpepper.Makesabout1cup.

lemonshrimpsalad

starttofinish:20minutesmakes:4servings

ThistossedsaladowesitsLouisiana-styleflavortoCajunseasoningandshrimp.

12ouncesfreshorfrozenpeeled,cookedshrimpwithtails15-ouncepackagemixedbabysaladgreens1⁄2ofasmallredonion,thinlysliced1⁄4cuplightmayonnaiseorsaladdressing2tablespoonslemonjuice

1tablespoonwater1⁄4to1⁄2teaspoonCajunseasoningLemonslices(optional)

1Thawshrimp,iffrozen.Rinseshrimp;patdrywithpapertowels.Inalargebowlcombineshrimp,saladgreens,andredonion.

2Fordressing,inasmallbowlstirtogethermayonnaise,lemonjuice,thewater,andCajunseasoning.Pourdressingovershrimpmixture;tossgentlytocoat.Ifdesired,garnishwithlemonslices.

nutritionfactsperserving:148cal.,6gtotalfat(1gsat.fat),171mgchol.,310mgsodium,5gcarb.,0gdietaryfiber,19gprotein.

shrimpongreenswithgarlicvinaigrettestarttofinish:35minutesmakes:4servings

Chicory,acurlysaladgreen,ishighinluteinandzeaxanthin-whichkeepeyeshealthy.

11⁄2poundsfreshorfrozenlargeshrimpinshellsSeasaltFreshlygroundblackpepper

2tablespoonsoliveoil

2clovesgarlic,minced2tablespoonsdrywhitewineorreduced-sodiumchickenbroth

2tablespoonswhitewinevinegar

2teaspoonssnippedfreshthymeor1⁄2teaspoondriedthyme,crushed11⁄2cupsfreshchicoryleaves,trimmedandcoarselytorn11⁄2cupspackedfreshbabyspinach1headBelgianendive,trimmedandthinlyslicedcrosswise1⁄4cupshavedParmesancheese(1ounce)

1Thawshrimp,iffrozen.Peelanddeveinshrimp,leavingtailsintact,ifdesired.Rinseshrimp;patdrywithpapertowels.Sprinklelightlywithsaltandpepper.

2Forvinaigrette,inasmallsaucepancombineoilandgarlic.Heatoverlowheatfor5minutestoinfusetheoilwithgarlicflavor.Whiskinwine,

vinegar,andthyme.Keepwarmoververylowheat.

3Meanwhile,heatagrillpanovermedium-highheat.Addshrimp;cookfor3to5minutesoruntilshrimpareopaque,turningonce.

4Inalargebowlcombinechicory,spinach,andendive.Pourwarmvinaigretteovergreensmixture;tossgentlytocoat.Dividegreensmixtureamongdinnerplates;topwithshrimpandcheese.

nutritionfactsperserving:288cal.,12gtotalfat(3gsat.fat),264mgchol.,588mgsodium,4gcarb.,1gdietaryfiber,38gprotein.

spice-rubbedgrouperwithberrysalad

starttofinish:30minutesmakes:4servings11⁄4poundsfreshorfrozenskinlessgrouperorhalibutfillets,3⁄4to1inchthick

2cupswater1⁄2cupbulgur1⁄4teaspoonsalt1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed2teaspoonsfinelyshreddedorangepeel

1teaspoongroundcoriander1⁄4teaspoonsalt

2tablespoonsoliveoil

1cupyellowand/orredsweetpeppercutintothinbite-sizestrips(1medium)

1cupfreshblueberries

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Ifnecessary,

cutfishintofourserving-sizeportions;setaside.Inamediumsaucepancombinethewater,bulgur,and1⁄4teaspoonsalt.Bringtoboiling;reduceheat.Simmer,covered,about15minutesoruntilbulguristender;drain.

2Meanwhile,inasmallbowlcombinethyme,orangepeel,coriander,and1⁄4teaspoonsalt.Brushbothsidesoffishwith1tablespoonoftheoil.Sprinkleevenlywithhalfofthespicemixture;rubinwithyourfingers.Setasidetheremainingspicemixture.Measurethicknessoffish.

3Foracharcoalgrill,grillfishonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor4to6minutesper1⁄2-inchthicknessoruntilfishflakeseasilywhentestedwithafork,carefullyturningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill;reduceheattomedium.Placefishongreasedgrillrackoverheat.Coverandgrillasabove.)

4Addtheremainingspicemixtureandtheremaining1tablespoonoiltobulgur.Gentlystirinsweetpepperandblueberries.Servefishwithbulgurmixture.

nutritionfactsperserving:285cal.,9gtotalfat(1gsat.fat),52mgchol.,225mgsodium,22gcarb.,5gdietaryfiber,30gprotein.

spaghetti-cornrelishsalad

starttofinish:30minutesmakes:8servings114-to16-ouncepackagedriedmultigrain,wholewheat,orregularspaghetti4earsofcorn,husksandsilksremoved,or2cupsfrozenwholekernelcorn11⁄4cupsseededandchoppedcucumber(1small)11⁄4cupschoppedredand/oryellowsweetpepper(1large)1cupchoppedzucchinioryellowsummersquash(1small)1⁄2cupthinlyslicedcelery(1stalk)1⁄3cupfinelychoppedredonion(1small)1⁄2cupcidervinegar1⁄4cupoliveoil

1tablespoonsugar1⁄2teaspoonsalt1⁄2teaspoondrymustard1⁄2teaspoonceleryseeds

1Cookspaghettiaccordingtopackagedirections,addingfreshorfrozencorntothewaterforthelast3minutesofcooking.Ifusingfreshcorn,usetongstotransferearsofcorntoacuttingboard.Drainspaghetti.Rinsewithcoldwater;drainagain.

2Coolearsofcornuntileasytohandle.Holdingeachearatanangle,useasharpknifetocutdownthelengthofthecorncob,cuttingoffcorninplanks.

3Inalargebowlcombinespaghetti,cucumber,sweetpepper,zucchini,celery,andredonion.

4Fordressing,inascrew-topjarcombinevinegar,oil,sugar,salt,drymustard,andceleryseeds.Coverandshakewell.Pourdressingoverspaghettimixture;tossgentlytocoat.Gentlyfoldincornplanks.Ifdesired,coverandchillforupto24hours.

nutritionfactsperserving:299cal.,8gtotalfat(1gsat.fat),0mgchol.,183mgsodium,47gcarb.,6gdietaryfiber,11gprotein.

orange,mint,andasparaguspastasalad

prep:25minuteschill:1to24hoursmakes:5or6servings8ouncesdriedcampanelleorfarfalle(bow-tie)pasta1poundfreshasparagusspears,trimmedandcutdiagonallyinto1-inchpieces1⁄2cupthinlyslicedgreenonions(4)1⁄3cupsnippedfreshmint1⁄3cupcrumbledreduced-fatfetacheese3largenavel,CaraCara,and/orbloodoranges

2tablespoonsoliveoil

1tablespoonwhitewinevinegarorcidervinegar1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper

1Cookpastaaccordingtopackagedirections,addingasparagustothewaterforthelast2minutesofcooking;drain.Rinsewithcoldwater;drainagain.Transferpastamixturetoalargeservingbowl.

2Addgreenonions,mint,andcheesetopastamixture.Usingaserratedknife,removepeelandwhitepithfromtwooftheoranges.Halveorangeslengthwise,thenslicecrosswise.Addorangepiecestopastamixture.

3Fordressing,finelyshredenoughpeelfromtheremainingorangetomeasure2teaspoons.Squeezeenoughjuicefromtheremainingorangetomeasure2tablespoons.Inascrew-topjarcombineorangepeel,

orangejuice,oil,vinegar,salt,andpepper.Coverandshakewell.

4Drizzledressingoverpastamixture;tossgentlytocoat.Coverandchillfor1to24hours.Tossagainbeforeserving.

nutritionfactsperserving:290cal.,8gtotalfat(2gsat.fat),8mgchol.,350mgsodium,44gcarb.,4gdietaryfiber,10gprotein.

sesame-gingerwheatberrysalad

prep:15minutescook:45minutesmakes:4servings11⁄4cupswater1⁄2cupwheatberries115-ouncecanblackbeans,rinsedanddrained1mediummango,seeded,peeled,andchopped3⁄4cupcarrotscutintothinbite-sizestrips1⁄4cupmangochutney2tablespoonsricevinegar

2teaspoonstoastedsesameoil1⁄4teaspoongroundgingerSalt1smallheadnapacabbage,coarselyshredded

1Inasmallsaucepancombinethewaterandwheatberries.Bringtoboiling;reduceheat.Simmer,covered,for45to60minutesoruntiltender.Drainoffanyliquid.

2Stirbeans,mango,carrots,chutney,vinegar,oil,andgingerintocookedwheatberries.Seasontotastewithsalt.Servewithnapacabbage.

nutritionfactsperserving:265cal.,3gtotalfat(.4gsat.fat),0mgchol.,419mgsodium,54gcarb.,10gdietaryfiber,11gprotein.

tacosaladcups

prep:25minutesbake:30minutesoven:350°Fmakes:4servings

86-inchcorntortillas

Nonstickcookingspray

1⁄2cupchoppedonion(1medium)1clovegarlic,minced

1tablespooncanolaoil

112-ouncepackagerefrigeratedorfrozencookedandcrumbledgroundmeatsubstitute(soyprotein)

18-ouncecanno-salt-addedtomatosauce

1tablespooncidervinegar

1teaspoongroundcumin1⁄4teaspooncrushedredpepper

4cupsshreddedlettuce

12cherrytomatoes,quartered,or1cupchoppedtomatoes(2medium)

1⁄4cupshreddedreduced-fatcheddarcheese(1ounce)Salsa(optional)

1Preheatovento350°F.Fortortillabowls,stacktortillasandwrapinfoil.Bakeabout10minutesoruntilwarmandsoftened.Coateight10-ouncecustardcupswithcookingspray.Lightlycoatbothsidesofeachwarmtortillawithcookingspray.Carefullypressatortillaintoeachcup.Bakeabout20minutesmoreoruntilgoldenbrownandcrisp.Removefromcustardcupsandcoolonwireracks.

2Meanwhile,inalargeskilletcookonionandgarlicinhotoilovermediumheatuntiltender,stirringoccasionally.Stirincrumbledmeatsubstitute,tomatosauce,vinegar,cumin,andcrushedredpepper.Bringtoboiling;reduceheat.Simmer,uncovered,about5minutesoruntilmixturereachesdesiredconsistency.

3Dividetortillabowlsamongdinnerplates.Fillwithlettuceandmeatsubstitutemixture.Topwithtomatoes,cheese,and,ifdesired,salsa.

nutritionfactsperserving:383cal.,14gtotalfat(2gsat.fat),4mgchol.,560mgsodium,41gcarb.,10gdietaryfiber,25gprotein.

make-aheaddirections:PreparetortillabowlsasdirectedinStep1.Layerbetweenpapertowelsandplaceinalargefreezercontainerwithpapertowelscrumpledaroundsidestoprotectthebowls.Seal,label,andfreezeforupto1month.

tofuandmushroomsovergreens

starttofinish:30minutesmakes:4servings8ouncesfreshbuttonand/orcreminimushrooms,quartered3clovesgarlic,minced2tablespoonsoliveoil

1tablespoonbutter

1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper112-ouncepackagefirm,tub-styletofu(freshbeancurd),drainedandcutinto1⁄2-inchslicesSaltGroundblackpepper1⁄4cupbalsamicvinegar6cupstornmixedsaladgreens1⁄4cupcrumbledfetacheesewithgarlicandherb(1ounce)Baguette-styleFrenchbreadslices,toasted

1Inalargeskilletcookmushroomsandgarlicinhotoilandbutterovermediumheatuntilmushroomsaretenderandliquidisevaporated,stirringoccasionally.Stirinthyme,1⁄4teaspoonsalt,and1⁄8teaspoonpepper.Removefromskillet;coverandkeepwarm.

2Lightlysprinkletofuwithadditionalsaltandpepper.Inthesameskilletcooktofu,halfatatimeifnecessary,overmedium-highheatfor3to4minutesoruntillightbrownandheatedthrough,turningonce.Remove

fromskillet.Addvinegartoskillet.Bringtoboiling;reduceheat.Boilgently,uncovered,for1minute.

3Dividesaladgreensamongdinnerplates.Topwithtofu;drizzlewithvinegar.Topwithmushroommixtureandcheese.Servewithtoastedbreadslices.

nutritionfactsperserving:271cal.,13gtotalfat(4gsat.fat),9mgchol.,415mgsodium,28gcarb.,3gdietaryfiber,11gprotein.

ravioliandgreenssalad

starttofinish:25minutesmakes:4servings19-ouncepackagerefrigeratedwholewheat4-cheeseravioli15-ouncepackagemixedbabysaladgreens1cupredsweetpepperstrips(1medium)

1cuptomatowedges1⁄4cupcoarselyshreddedcarrot1⁄4cupsnippedfreshbasil,oregano,and/ordill1⁄4cupwhitewinevinegarorwhitevinegar2tablespoonswater2tablespoonsoliveoil

2teaspoonssugar

2clovesgarlic,minced1⁄4teaspoongroundblackpepper

1Cookravioliaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

2Dividesaladgreensamongdinnerplates.Topwithcookedravioli,sweetpepper,tomato,carrot,andherbs.

3Fordressing,inascrew-topjarcombinevinegar,thewater,oil,sugar,garlic,andblackpepper.Coverandshakewell.Drizzledressingoversalads.

nutritionfactsperserving:302cal.,14gtotalfat(5gsat.fat),43mgchol.,456mgsodium,33gcarb.,5gdietaryfiber,11gprotein.

5soupsand

stewsSimmerupsomeserenity.Thesesavory,soothingmealsinabowlaretheultimateinlow-calcomfortfood.

wildricechickensoupmexicancornsoupsagechickendumplingsoupsquashandquinoasoupquickchickennoodlesouptomatillochickensoupskilletbeefstewsouthwesternnoodlebowlbeef,barley,andsweetpotatostewsouthwestporksalsastewmexicanwinterchilisimpleseafoodstewquickshrimpjambalayasmokybeanchilisweetpotatosoupwithnutmegandmaplesyrupmacaroniandcheesechowderasparagusandcheesepotatosoupchunkylentilsoupcreamypotatosoupcreamypotatoandasparagussouptofu-carrotsoupcauliflowerandcarrotcuminsoupminestronetripletomatosouppepper-cornchowdercurriedapplesoup

wildricechickensoup

prep:20minutescook:40minutesmakes:6servings

2cupswater1⁄2cupuncookedwildrice,rinsedanddrained1⁄2cupuncookedlonggrainbrownrice

214-ouncecansreduced-sodiumchickenbroth

4clovesgarlic,minced4cupschoppedtomatoes(8small)ortwo14.5-ouncecansdicedtomatoes,undrained2cupschoppedcookedchickenbreast(10ounces)1cupfinelychoppedzucchini(1small)1⁄4teaspoonfreshlygroundblackpepper1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed1tablespoonMadeiraordrysherry(optional)

1Inalargesaucepanbringthewatertoboiling.Stirinwildriceandbrownrice.Returntoboiling;reduceheat.Simmer,covered,for40to45minutesoruntilriceistenderandmostoftheliquidisabsorbed.Removefromheat.

2Meanwhile,ina4-quartDutchovencombinebrothandgarlic;bringtoboiling.Stirintomatoes,chicken,zucchini,andpepper.Returntoboiling;reduceheat.Simmer,covered,for5minutes.Stirincookedrice,thyme,

and,ifdesired,Madeira;heatthrough.

nutritionfactsperserving:218cal.,3gtotalfat(1gsat.fat),40mgchol.,361mgsodium,29gcarb.,3gdietaryfiber,21gprotein.

mexicancornsoupprep:25minutescook:10minutesmakes:6servings116-ouncepackagefrozenwholekernelcorn,thawed

1cupchickenbroth

14-ouncecandicedgreenchilepeppers,undrained

2tablespoonsbutterormargarine

1tablespoonsnippedfreshoreganoor1teaspoondriedoregano,crushed1clovegarlic,minced1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

2cupsmilk

1cupchoppedcookedchicken(5ounces)1cupchoppedtomatoes(2medium)1cupshreddedMontereyJackcheese(4ounces)Snippedfreshparsley(optional)Freshoreganosprigs(optional)

1Inablendercombinehalfofthecornandthebroth.Coverandblenduntilnearlysmooth.

2Inalargesaucepancombinepureedcorn,theremainingcornkernels,thegreenchilepeppers,butter,driedoregano(ifusing),garlic,salt,and

blackpepper.Bringtoboiling;reduceheat.Simmer,uncovered,for10minutes.Stirinmilk,chicken,tomatoes,andsnippedfreshoregano(ifusing);heatthrough.Removefromheat.

3Stirincheeseuntilmelted.Ifdesired,sprinkleeachservingwithparsleyandgarnishwithoreganosprigs.

nutritionfactsperserving:279cal.,14gtotalfat(8gsat.fat),56mgchol.,479mgsodium,23gcarb.,0gdietaryfiber,18gprotein.

sagechickendumplingsoupprep:35minutescook:10minutesmakes:8servings

2cupsslicedfreshmushrooms

1cupchoppedonion(1large)

1tablespoonoliveoil1⁄4cupall-purposeflour

6cupsreduced-sodiumchickenbroth

12-to21⁄2-poundpurchasedroastedchicken,skinned,boned,andcutintobite-sizepieces2cupsfreshorfrozenpeas1⁄2cuppittedkalamataolives,halved

1tablespoonlemonjuice

1teaspoongroundsage

1recipeButtermilkDumplings

Thinlyslicedgreenonions(optional)1recipeFriedSageSprigs(optional)

1Ina4-quartDutchovencookmushroomsandonioninhotoilover

mediumheatfor6to8minutesoruntilmushroomsaretenderandliquidisevaporated,stirringoccasionally.

2Stirinflouruntilcombined.Slowlystirinbroth.Cookandstiruntilthickenedandbubbly.Stirinchicken,peas,olives,lemonjuice,andgroundsage.Returntoboiling.

3DroptheButtermilkDumplingbatterfromatablespoonintoeightmoundsontopofchickenmixture.Simmer,covered,about10minutesoruntilatoothpickinsertednearthecenterofadumplingcomesoutclean.

4Ifdesired,sprinklewithgreenonionsandtopwithFriedSageSprigs.nutritionfactsperserving:367cal.,12gtotalfat(2gsat.fat),56mgchol.,776mgsodium,37gcarb.,4gdietaryfiber,25gprotein.

*tip:Tomake1cupsourmilk,place1tablespoonlemonjuiceorvinegarinaglassmeasuringcup.Addenoughmilktomake1cuptotalliquid;stir.Letstandfor5minutesbeforeusing.

buttermilkdumplings:Inamediumbowlstirtogether2cupsall-purposeflour,1⁄2teaspoonbakingpowder,1⁄4teaspoonbakingsoda,and1⁄4teaspoonsalt.Stirin1⁄4cupslicedgreenonions(2)and1tablespoonsnippedfreshItalian(flat-leaf)parsley.Add1cupbuttermilkorsourmilk*and2tablespoonsoliveoil,stirringwithaforkjustuntilmoistened.

friedsagesprigs:Inamediumsaucepanheat1⁄4cupoliveoilovermediumheatuntilhotbutnotsmoky.Add8smallfreshsagesprigs,twoatatime,andcookfor30to60secondsoruntilcrisp.Removewithaslottedspoonanddrainsagesprigsonpapertowels.

squashandquinoasoupprep:25minutescook:15minutesmakes:6servings12ouncesskinless,bonelesschickenbreasthalves,cutinto1-inchpieces1⁄3cupfinelychoppedshallotsoronion(1small)2teaspoonsoliveoil

214-ouncecansreduced-sodiumchickenbroth

1poundbutternutsquash,peeled,seeded,andcutinto1-inchpieces3⁄4cupquinoa,rinsedanddrained15.5-ouncecanapricotnectar

1teaspoongroundcumin

2smallzucchini,halvedlengthwiseandcutinto1-inchpieces

1Inalargesaucepancookchickenandshallotsinhotoilovermediumheatfor2to3minutesoruntilshallotsaretender,stirringoccasionally.Stirinbroth,butternutsquash,quinoa,apricotnectar,andcumin.

2Bringtoboiling;reduceheat.Simmer,covered,for5minutes.Stirinzucchini.Simmer,covered,about10minutesmoreoruntilbutternutsquashandquinoaaretender.Seasontotastewithsaltandpepper.

nutritionfactsperserving:226cal.,4gtotalfat(1gsat.fat),33mgchol.,454mgsodium,31gcarb.,3gdietaryfiber,19gprotein.

quickchickennoodlesoup

starttofinish:20minutesmakes:4servings12ouncesskinlessbonelesschickenbreasthalves,cutintobite-sizepieces1tablespoonoliveoil

114-ouncecanreduced-sodiumchickenbroth

11⁄2cupswater3cupscoarselychoppedfreshkaleorbabyspinach

2cupsdriedwholewheatnoodles

1cupfat-freegarlicandherbpastasauce*

1Inalargenonstickskilletcookchickeninhotoilovermedium-highheatfor3minutes.Addbrothandthewater.Bringtoboiling;stirinkaleandnoodles.Returntoboiling;reduceheat.Simmer,covered,for5to7minutesoruntilchickenisnolongerpinkandnoodlesaretender,stirringoccasionally.

2Stirinpastasauce;heatthrough.Stirinspinach(ifusing).nutritionfactsperserving:257cal.,5gtotalfat(1gsat.fat),49mgchol.,479mgsodium,28gcarb.,5gdietaryfiber,26gprotein.

*tip:Checkthenutritionlabelofthepastasaucetoseeifitisfat-free.

nutritionnoteWhenselectingleafygreens,steertowardsdarksideofthecolorspectrum.Ingeneral,deeplycoloredgreenshavemorevitaminsandfiberthanlightergreens,suchasiceberglettuce.

tomatillochickensoupprep:30minutesslowcook:6to7hours(low)or3to31⁄2hours(high)makes:4to6servings6mediumtomatillos,husksremoved11⁄2poundsskinless,bonelesschickenbreasthalves

132-ouncecartonreduced-sodiumchickenbroth3⁄4cupchoppedgreensweetpepper(1medium)1⁄2cupchoppedredonion(1medium)1⁄2cupchoppedcelery(1stalk)14-ouncecandicedgreenchilepeppers,undrained

2tablespoonssnippedfreshcilantro

1freshjalapeñochilepepper,seededandfinelychopped*1tablespoongroundcumin1tablespoonlimejuice

2teaspoonschilipowder

2clovesgarlic,minced

1teaspoongroundblackpepper

Desiredtoppings,suchaslightsourcream,choppedredsweetpepper,

slicedfreshjalapeñochilepeppers,*snippedfreshcilantro,thinlyslicedgreenonions,and/ortortillachips(optional)

1Chopthreeofthetomatillos;setaside.Placetheremainingthreetomatillosinablender.Coverandblenduntilsmooth.

2Ina31⁄2-or4-quartslowcookercombinechoppedandpureedtomatillos,chicken,broth,3⁄4cupchoppedsweetpepper,redonion,celery,greenchilepeppers,2tablespoonscilantro,finelychoppedjalapeñochilepepper,cumin,limejuice,chilipowder,garlic,andblackpepper.

3Coverandcookonlow-heatsettingfor6to7hoursoronhigh-heatsettingfor3to31⁄2hours.

4Usingaslottedspoon,removechickenfromcooker.Usingtwoforks,pullchickenapartintoshreds.Returnshreddedchickentocooker.Ifdesired,topeachservingwithdesiredtoppings.

nutritionfactsperserving:255cal.,3gtotalfat(1gsat.fat),99mgchol.,760mgsodium,11gcarb.,4gdietaryfiber,44gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

skilletbeefstew

prep:25minutescook:55minutesmakes:8servings

2poundsbeefstewmeat

2tablespoonscanolaoil

6mediumcarrots(1pound),quartered4stalkscelery,cutinto2-inchpieces2mediumonions,cutinto1⁄2-inchslices2teaspoonsdriedthymeororegano,crushed1⁄4teaspoongroundblackpepper

6cupslower-sodiumbeefbroth1⁄3cupall-purposeflour8mediumYukongoldpotatoes(about23⁄4pounds)

1cupfat-freemilkorbuttermilk1⁄2teaspoongroundblackpepper1⁄4teaspoonsaltCrackedblackpepper

1Trimfatfrommeat.Cutmeatinto1-inchpieces.Ina12-inchskilletcookmeat,halfatatime,inhotoilovermedium-highheatuntilbrown.Usingaslottedspoon,removemeatfromskillet.Addcarrots,celery,and

onionstoskillet;cookandstirovermediumheatfor5minutes.Returnmeattoskillet;sprinklewiththymeand1⁄4teaspoonpepper.

2Inamediumbowlstirtogetherbrothandflour;stirintomeatmixture.Bringtoboiling;reduceheat.Simmer,covered,for45minutes.Simmer,uncovered,for10to15minutesmoreoruntilmeatandvegetablesaretender.

3Meanwhile,placefourofthepotatoesinalargemicrowave-safebowl;coverwithventedlidorplasticwrap.*Microwaveon100percentpower(high)for8minutes.Removecookedpotatoesfrombowl;setaside.Repeatwiththeremainingfourpotatoes.Returnallofthepotatoestothebowl.Usingthebackofawoodenspoon,breakupanylargerpotatoes.Addmilk,1⁄2teaspoonpepper,andsalt.Usingapotatomasher,mashuntilnearlysmoothordesiredconsistency.

4Toserve,spreadpotatoestocoverbottomofeachofeightsoupbowls.Spoonstewontopofpotatoes.Sprinkleeachservingwithcrackedblackpepper.

nutritionfactsperserving:375cal.,10gtotalfat(2gsat.fat),62mgchol.,557mgsodium,40gcarb.,6gdietaryfiber,32gprotein.

*tip:Toventplasticwrap,pullbackonecornerofthewrap.

southwesternnoodlebowl

starttofinish:30minutesmakes:8servings11⁄2poundsbeefflanksteakorbeeftoproundsteak

1teaspoongroundcumin1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper2tablespoonscanolaoil2clovesgarlic,minced214-ouncecanslower-sodiumbeefbroth114-ouncecanreduced-sodiumchickenbroth

6ouncesdriedangelhairpasta

11⁄2cupschoppedredoryellowsweetpeppers(2medium)6greenonions,cutdiagonallyinto1-inchpieces1⁄2cuphot-stylesalsa1⁄4cupsnippedfreshoreganoSalsaGarlicpepperseasoning(optional)

1Trimfatfrommeat.Cutmeatintothinbite-sizestrips.Seasonmeatwithcumin,salt,andblackpepper;setaside.

2Pour1tablespoonoftheoilintoawokorextra-largeskillet;heatwokovermedium-highheat.Addgarlic;cookandstirfor15seconds.Addhalf

ofthemeat;cookandstirfor2to3minutesoruntilslightlypinkincenter.Removefromwok.Repeatwiththeremainingoilandmeat.Returnallofthemeattowok.Addbroths;bringtoboiling.

3Stirinpasta,sweetpeppers,andgreenonions;returntoboiling.Cookabout3minutesoruntilpastaistender,stirringoccasionally.Stirin1⁄2cupsalsaandoregano;heatthrough.

4Ladlemixtureintoshallowsoupbowls.Ifdesired,swirlpastaintonestsinbowls.Topwithadditionalsalsaand,ifdesired,sprinklewithgarlicpepperseasoning.

nutritionfactsperserving:260cal.,9gtotalfat(2gsat.fat),28mgchol.,616mgsodium,21gcarb.,2gdietaryfiber,24gprotein.

nutritionnoteIfcanolaoilisn’talreadyinyourpantry,considerittimeforanoilchange.Thischoicehaslesssaturatedfatandmoreomega-3fattyacidsthananyotheroil.Plus,itsmildtasteletstheflavorsofotheringredientsreallytakeoff.

beef,barley,andsweetpotatostew

prep:40minutescook:1hour15minutesmakes:8servings

Thispower-packedstewisbrimmingwithcolorful,nutritiousvegetablesandcomfort-foodflavors.

2poundsextra-leanbeefstewmeat1⁄3cupall-purposeflour1⁄2teaspoongroundblackpepperNonstickcookingspray1⁄2cupchoppedonion(1medium)2clovesgarlic,minced1cupslicedcarrots(2medium)

2tablespoonssnippedfreshparsley1⁄2teaspoondriedthyme,crushed5cupsreduced-sodiumchickenbroth

1cupwater

3cupsslicedfreshmushrooms(8ounces)2mediumpotatoes,peeledandcutinto1-inchchunks(about2cups)*2smallsweetpotatoes,peeledandcutinto1-inchchunks(about2cups)*1cupcoarselychoppedromatomatoes(3medium)

1⁄2cupregularbarley

1cupfrozenpeas

Freshthymeleaves

1Trimfatfrommeat.Cutmeatinto1-inchpieces.Inaplasticbagcombineflourandpepper.Addmeatpieces,atfewatatime,shakingtocoat.Coata6-quartnonstickDutchovenwithcookingspray;heatDutchovenovermedium-highheat.Addmeat,halfatatime;cookuntilbrown.RemovemeatfromDutchoven.

2InthesameDutchovencookonionandgarlicovermediumheatfor2minutes.Addcarrots,parsley,anddriedthyme;cookandstirfor3minutes.Addbrothandthewater;bringtoboiling,stirringtoscrapeupcrustybrownbits.Reduceheat.

3Simmer,covered,for45minutes.Stirinmushrooms,potatoes,sweetpotatoes,tomatoes,andbarley.Returntoboiling;reduceheat.Simmer,covered,for30to45minutesoruntilmeatandvegetablesaretender.Stirinpeas;cookfor1minutemore.Ifdesired,garnishwithfreshthyme.

nutritionfactsperserving:349cal.,9gtotalfat(3gsat.fat),55mgchol.,482mgsodium,35gcarb.,6gdietaryfiber,33gprotein.

*tip:Ifdesired,omitthepotatoesandincreasesweetpotatoesto4cups.

southwestporksalsastew

prep:20minutescook:10minutesmakes:4servings12ouncesbonelessporkloinorsirloinNonstickcookingspray114-ouncecanreduced-sodiumchickenbroth

16-ouncecanno-salt-addedtomatopaste1⁄2cupcilantro-flavorsalsa*orregularsalsa1⁄2teaspoongroundcumin1mediumzucchini,halvedlengthwiseandthinlysliced(11⁄4cups)1cupfrozenshelledsweetsoybeans(edamame)orbabylimabeans1⁄2cuppeeledandchoppedmango*Snippedfreshcilantro(optional)

1Trimfatfrommeat.Cutmeatintobite-sizestrips.Lightlycoatalargesaucepanwithcookingspray;heatsaucepanovermedium-highheat.Addmeat;cookandstirabout2minutesoruntilbrown.

2Stirinbroth,tomatopaste,salsa,andcumin.Stirinzucchiniandsoybeans.Bringtoboiling;reduceheat.Simmer,covered,about10minutesoruntilvegetablesaretender.Topeachservingwithmangoand,ifdesired,cilantro.

nutritionfactsperserving:243cal.,7gtotalfat(2gsat.fat),47mgchol.,594mgsodium,19gcarb.,6gdietaryfiber,26gprotein.

*tip:Ifyouprefer,useregularsalsaandstirin2tablespoonssnippedfreshcilantro.Inplaceoffreshmango,userefrigeratedmangoslices,

rinsed,drained,andchopped(orusefrozenchoppedmango,thawed).

nutritionnoteNibbles,licks,andbitesaddupwhensamplingfoodduringcooking,butthebuilt-insnackhereaddsupinalltherightways:Enjoytheremainingmangothat’snotusedinthestew,andyou’llgetsomefiber,potassium,andbeta-carotene.

mexicanwinterchili

prep:25minutescook:35minutesmakes:4servings1poundporkstewmeat

2tablespoonsoliveoil

1largeredsweetpepper,seededandcutinto3⁄4-inchpieces1mediumpoblanochilepepper,finelychopped*1cupchoppedonion(1large)2teaspoonsunsweetenedcocoapowder

1teaspoongroundcumin1⁄2teaspoongarlicpowder1⁄8teaspoongroundcinnamonDashcayennepepper

114-ouncecanreduced-sodiumchickenbroth1⁄2cupwater

115-ouncecanpumpkin1⁄4cuplightsourcream1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

Freshcilantroleaves(optional)

1Trimfatfrommeat.InaDutchovencookmeatinhotoilovermedium-highheatuntilbrown.Stirinsweetpepper,poblanochilepepper,andonion;cookandstirabout5minutesoruntilonionistender.Drainofffat.

2Stircocoapowder,cumin,garlicpowder,cinnamon,andcayennepepperintoonionmixture.Addbrothandthewater.Bringtoboiling;reduceheat.Simmer,covered,about30minutesoruntilmeatistender.

3Stirinpumpkinandsourcream.Returntoboiling;reduceheat.Simmer,uncovered,for5minutes.Seasonwithsaltandblackpepper.Ifdesired,topeachservingwithcilantro.

nutritionfactsperserving:327cal.,15gtotalfat(4gsat.fat),73mgchol.,467mgsodium,19gcarb.,5gdietaryfiber,28gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

simpleseafoodstewprep:40minutesbake:11minutesoven:450°Fmakes:4servings

TossalltheingredientsintoaDutchovenandallowthisstewtosteamforasupereasymeal.

1poundfreshorfrozenmediumshrimpinshellsand/orseascallops12ouncesfreshorfrozenwhitefishfillets,suchascod,halibut,orflounder,cutinto2-inchpieces

1tablespoonoliveoil1⁄3cupchoppedonion(1small)orleek(1medium)2clovesgarlic,thinlysliced1⁄4teaspooncrushedredpepper1⁄2cupchoppedtomato(1medium)1⁄4cupdrywhitewine12-inchstriporangepeel*Pinchsaffronthreadsor1⁄8teaspoongroundturmeric28-ouncebottlesclamjuice

2cupswater

Salt

Groundblackpepper

4thinslicescrustycountrybread

Oliveoil

1clovegarlic,halved

2tablespoonsfinelysnippedfreshparsley

1Thawseafoodandfish,iffrozen.Peelanddeveinshrimp,ifusing.Rinseseafoodandfish;patdrywithpapertowels.Setaside.Preheatovento450°F.

2InanovenproofDutchovenheat1tablespoonoilovermediumheat.Addonionandslicedgarlic;cookabout4minutesoruntiltender.

3Addcrushedredpepper;cookfor1minute.Addtomato,wine,orangepeel,andsaffron;cookfor1minute.Addclamjuiceandthewater.Bringtoboiling;removefromheat.Addseafoodandfish;sprinklewithsaltandblackpepper.

4Bake,covered,for6to8minutesoruntilfishflakeseasilywhentestedwithaforkandshrimpand/orscallopsareopaque.

5Meanwhile,placebreadslicesonabakingsheet;drizzlewithadditionaloil.Bake,uncovered,for5to7minutesoruntilbreadiscrispandedgesaregoldenbrown.Rubsurfaceofbreadwithcutsidesofgarlichalves.

6Sprinkleeachservingofthestewwithparsley.Servewithgarlic-rubbedbread.

nutritionfactsperserving:360cal.,10gtotalfat(2gsat.fat),209mgchol.,788mgsodium,20gcarb.,2gdietaryfiber,42gprotein.

*tip:Useavegetablepeelertoremoveathinpieceofpeelfromtheorange.Besuretogetjustthecoloredpart,notthebitterwhitepithunderneath.

quickshrimpjambalaya

starttofinish:40minutesmakes:4to6servings

Collardgreens—anexcellentsourceofvitaminsA,C,andK—givethisclassicCajunfavoriteadeliciousnutritionboost.

1cupslicedcelery(2stalks)2teaspoonscanolaoilorvegetableoil2clovesgarlic,minced1⁄2teaspoonCreoleseasoningorCajunseasoning1⁄8to1⁄4teaspooncrushedredpepper4cupscoarselychoppedfreshcollardgreensorkale1⁄2ofa16-ouncepackage(2cups)frozenpepperandonionstir-fryvegetables1cupcubedcookedham(5ounces)4ounceswholefreshokra,cutinto1⁄2-inchpieces(1cup),or1cupfrozencutokra

2tablespoonswater

114.5-ouncecanno-salt-addedstewedtomatoes,undrainedandcutup18.8-ouncepouchcookedlonggrainbrownrice8ouncesfrozenpeeledanddeveinedcookedshrimp,thawed

1Ina4-quartDutchovencookceleryinhotoilovermediumheatfor5minutes,stirringoccasionally.Stiringarlic,Creoleseasoning,and

crushedredpepper.Stirincollardgreens,stir-fryvegetables,ham,okra,andthewater.

2Bringtoboiling;reduceheat.Simmer,covered,for8minutes,stirringoccasionally.Stirintomatoes,rice,andshrimp.Simmer,uncovered,for5minutestoheatthroughandblendflavors,stirringoccasionally.

nutritionfactsperserving:286cal.,6gtotalfat(1gsat.fat),126mgchol.,853mgsodium,34gcarb.,5gdietaryfiber,25gprotein.

smokybeanchili

prep:25minutescook:10minutesmakes:4servings1largeredonion,cutintothinwedges

1tablespooncanolaoil

4clovesgarlic,minced214.5-ouncecansno-salt-addedfire-roasteddicedtomatoes,undrained115-ouncecanreduced-sodiumblack-eyedpeas,rinsedanddrained110-ouncepackagefrozenlimabeans1cupwater

1to2tablespoonschilipowder

1tablespoonsmokedpaprikaorregularpaprika1⁄8teaspoonsaltShreddedreduced-fatcheddarcheese(optional)

1Ina4-quartDutchovencookonioninhotoilovermediumheatfor8to10minutesoruntilverytender,stirringoccasionally.Stiringarlic.

2Stirintomatoes,black-eyedpeas,limabeans,thewater,chilipowder,paprika,andsalt.Bringtoboiling;reduceheat.Simmer,covered,for10to15minutestoblendflavors.Ifdesired,topeachservingwithcheese.

nutritionfactsperserving:275cal.,5gtotalfat(0gsat.fat),0mgchol.,177mgsodium,45gcarb.,11gdietaryfiber,13gprotein.

sweetpotatosoupwithnutmegandmaplesyrup

prep:30minutescook:20minutesmakes:4servings

Thissouphasasweettastethateveryonewillfindappealing.Usepuremaplesyrupforthebestflavor.1⁄2cupchoppedonion(1medium)1⁄2cupchoppedcelery(1stalk)1clovegarlic,minced

1tablespoonbutter

2cupspeeledandcubedsweetpotatoes

2cupsreduced-sodiumchickenbroth1⁄2teaspoongroundnutmeg11⁄2cupshalf-and-halforlightcream

1tablespoonmaplesyrup

Sourcream(optional)Groundnutmeg(optional)

1Ina4-quartDutchovencookonion,celery,andgarlicinhotbutterover

mediumheatuntilonionistender,stirringoccasionally.Stirinsweetpotatoes,broth,and1⁄2teaspoonnutmeg.Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilsweetpotatoesaretender.Removefromheat;coolslightly.

2Transfersweetpotatomixture,aboutone-thirdatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.ReturntoDutchoven.Stirinhalf-and-halfandmaplesyrup;heatthrough.Ifdesired,topeachservingwithsourcreamandadditionalnutmeg.

nutritionfactsperserving:233cal.,13gtotalfat(8gsat.fat),41mgchol.,392mgsodium,24gcarb.,3gdietaryfiber,6gprotein.

macaroniandcheesechowder

starttofinish:30minutesmakes:4(11⁄3cup)servings110-to12-ouncepackagefrozenlightmacaroniandcheese(useaproductthatcontainslessthan600mgsodium)1141⁄2-ouncecanreduced-sodiumchickenbroth110-ouncepackagefrozenwholekernelcorn(2cups)1⁄2cupfat-freemilk1⁄4teaspoongroundblackpepper2cupschoppedcookedchickenbreast(10ounces)1⁄3cupchoppedgreenonions

1Preparefrozenmacaroniandcheeseinthemicrowaveovenaccordingtopackagedirections.

2Inalargesaucepancombinemacaroniandcheese,broth,corn,milk,andpepper.Bringtoboiling.Stirinchickenandgreenonions;reduceheat.Simmer,covered,for3to4minutesoruntilheatedthrough.

nutritionfactsperserving:270cal.,5gtotalfat(2gsat.fat),65mgchol.,470mgsodium,28gcarb.,2gdietaryfiber,30gprotein.

asparagusandcheesepotatosoup

starttofinish:35minutesmakes:6servings1cupchoppedonion(1large)4teaspoonscanolaoil3tablespoonsall-purposeflour2cupsfat-freemilk

114-ouncecanreduced-sodiumchickenbroth

11⁄2cups1-inchpiecesfreshasparagusspearsorbroccoliflorets11⁄2cups1⁄2-inchcubesred-skinpotatoes11⁄2cups1⁄2-inchcubesYukongoldpotatoes1⁄4teaspoonsalt1⁄8teaspooncayennepepper3⁄4cupshreddedsharpcheddarcheese(3ounces)1⁄3cuplightsourcream

1Inalargesaucepancookonioninhotoilovermediumheatuntiltender,stirringoccasionally.Stirinflour.Slowlystirinmilk.Addbroth,asparagus,potatoes,salt,andcayennepepper;cookandstiruntilthickenedandbubbly.Reduceheat.

2Simmer,covered,for10to12minutesorjustuntilvegetablesaretender,stirringoccasionally.Addcheeseandsourcream,stirringuntilcheeseismelted.

nutritionfactsperserving:228cal.,10gtotalfat(4gsat.fat),23mgchol.,397mgsodium,25gcarb.,3gdietaryfiber,10gprotein.

chunkylentilsoup

prep:25minutescook:15minutesmakes:6servings

Keepyourresolutiontoeatwellandenjoyheartywintervegetablesinthislightandsatisfyingsoup.

1mediumonion,cutintothinslices1clovegarlic,minced

1tablespoonoliveoil

1cupgreen(French)lentils,rinsedanddrained1poundwholesmallfreshmushrooms(halveorquarteranylargermushrooms)2cupsthinlyslicedcarrots(4medium)1cupchoppedcelery(2stalks)1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper4cupswater

114-ouncecanvegetablebroth

2cupsslicednapaorredcabbage

1Ina4-quartsaucepanorDutchovencookonionandgarlicinhotoilovermediumheatfor4to5minutesoruntilonionistender,stirringoccasionally.Addlentils;cookandstirfor1minute.

2Stirinmushrooms,carrots,celery,salt,andpepper.Addthewaterandbroth.Bringtoboiling;reduceheat.Simmer,covered,for15to20minutesoruntillentilsaretender.

3Topeachservingwithcabbage.nutritionfactsperserving:185cal.,3gtotalfat(0gsat.fat),0mgchol.,408mgsodium,30gcarb.,13gdietaryfiber,12gprotein.

creamypotatosoupprep:35minutescook:20minutesmakes:6servings2cupsthinlyslicedonionsorleeks1tablespoonoliveoil2cupsmilk3tablespoonsall-purposeflour

4cupsreduced-sodiumchickenbroth

3cupspeeledandslicedYukongoldpotatoes(3medium)2cupsshreddedGruyèreorbabySwisscheese(8ounces)SaltGroundblackpepperSnippedfreshchivesand/orcrackedblackpepper

1Ina4-quartDutchovencookonionsinhotoilovermediumheatabout5minutesoruntiltender,stirringoccasionally.Inamediumbowlstirtogethermilkandflour.Addmilkmixturetoonions;cookandstirfor5minutes.Addbrothandpotatoes.

2Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilpotatoesaretender.Removefromheat;coolslightly.

3Transferpotatomixture,halfatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.ReturntoDutchoven.Addcheese;cookandstirovermediumheatjustuntilcheeseismelted.Seasontotastewithsaltandgroundpepper.

4Sprinkleeachservingwithchivesand/orcrackedpepper.nutritionfactsperserving:293cal.,15gtotalfat(8gsat.fat),41mgchol.,588mgsodium,24gcarb.,1gdietaryfiber,17gprotein.

creamypotatoandasparagussoupstarttofinish:35minutesmakes:4servings11⁄4poundsfreshasparagusspears,trimmed11⁄4poundspotatoes,peeledandcutinto1⁄2-inchpieces

112-ouncecanevaporatedmilk

11⁄4cupswater1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper6slicesbacon

1tablespoonhoney

Desiredtoppings,suchasshreddedlemonpeel,snippedfreshItalian(flat-leaf)parsley,coarsesalt,and/orfreshlygroundblackpepper

1Reserveaboutone-thirdoftheasparagusforgarnish.Inalargesaucepancombinetheremainingasparagus,thepotatoes,evaporatedmilk,thewater,1⁄2teaspoonsalt,and1⁄2teaspoonpepper.Bringtoboiling;reduceheat.Simmer,covered,about10minutesoruntilpotatoesaretender.Removefromheat;coolslightly.

2Transferpotatomixture,halfatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.Returntosaucepan.

3Meanwhile,inalargeskilletcookbaconovermediumheatuntilcrisp.Usingaslottedspoon,removebaconanddrainonpapertowels;reserve1tablespoonofthedrippingsinskillet.Coarselychopbacon;setaside.

4Addthereservedasparagustothereserveddrippings;cookfor5to6minutesoruntilasparagusiscrisp-tender,stirringoccasionally.

5Beforeserving,placebaconinamicrowave-safepieplate.Drizzlewithhoney;coverwithventedplasticwrap.Microwaveon100percentpower(high)for30seconds.

6Topeachservingofsoupwithsomeofthereservedasparagus,bacon,anddesiredtoppings.

nutritionfactsperserving:356cal.,15gtotalfat(7gsat.fat),41mgchol.,673mgsodium,43gcarb.,4gdietaryfiber,15gprotein.

tofu-carrotsoupprep:35minutescook:20minutesmakes:6servings3cupsslicedfreshmushrooms(8ounces)1cupslicedcelery(2stalks)1mediumonion,sliced2clovesgarlic,minced

2tablespoonsvegetableoil

314-ouncecansreduced-sodiumvegetablebrothorchickenbroth4cupsslicedcarrots(8medium)112.3-ouncepackagesilken-stylefirmtofu(freshbeancurd),cutup15-ouncecanevaporatednonfatmilk

1teaspoonsnippedfreshthyme1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1⁄2cuplightsourcreamFreshthymeleaves(optional)Cayennepepper(optional)

1Ina4-to6-quartDutchovencookmushrooms,celery,onion,andgarlicinhotoilovermediumheatabout5minutesoruntilsoftened.Stirinbrothandcarrots.Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilvegetablesaretender.Removefromheat;coolslightly.

2Placetofuandhalfofthevegetablemixtureinalargefoodprocessororblender.(Ifyoudon’thavealargefoodprocessororblender,processmixtureinsmallerbatches.)Coverandprocessorblenduntilsmooth.

Repeatwithevaporatedmilkandtheremainingvegetablemixture.ReturnpureedvegetablemixturestoDutchoven;heatthrough.Stirinsnippedthyme.Seasontotastewithsaltandblackpepper.

3Topeachservingwithsourcreamthinnedwith2to3teaspoonswater.Ifdesired,sprinklewiththymeleavesandcayennepepper.

nutritionfactsperserving:185cal.,8gtotalfat(2gsat.fat),7mgchol.,710mgsodium,20gcarb.,3gdietaryfiber,9gprotein.

cauliflowerandcarrotcuminsoupprep:30minutescook:20minutesmakes:6side-dishservings1cupfinelychoppedonion(1large)2clovesgarlic,minced2tablespoonsoliveoil

3cupssmallcauliflowerflorets

11⁄2cupscoarselyshreddedcarrots(3medium)1teaspoongroundcumin214-ouncecansreduced-sodiumchickenbroth1cuphalf-and-halforlightcream

1tablespoonlimejuice

Salt

Freshlygroundblackpepper

1Inalargesaucepancookonionandgarlicinhotoilovermediumheatabout5minutesoruntilonionistender,stirringoccasionally.Stirincauliflower,carrots,andcumin.Addbroth.

2Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilcauliflowerisverytender.Removefromheat;coolslightly.Usingaslottedspoon,remove11⁄2cupsofthevegetablesandsetaside.

3Transfertheremainingmixture,halfatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.Returntosaucepan.Stirinthereserved11⁄2cupsvegetables,thehalf-and-half,andlimejuice;heatthrough.Seasontotastewithsaltandpepper.

nutritionfactsperserving:140cal.,9gtotalfat(4gsat.fat),15mgchol.,466mgsodium,11gcarb.,3gdietaryfiber,5gprotein.

minestrone

starttofinish:35minutesmakes:6side-dishservings

InadditiontovitaminK,Swisschardprovidesabone-buildingmixofmagnesium,manganese,andpotassium.1⁄2cupchoppedonion(1medium)1tablespoonoliveoil

214-ouncecansreduced-sodiumchickenbroth

115-ouncecancannellinibeans(whitekidneybeans),rinsedanddrained11⁄2cupswater11⁄4cupscoarselychoppedzucchini(1medium)1cupslicedcarrots(2medium)3clovesgarlic,minced3⁄4cupdriedmultigrainelbowmacaroni1tablespoonsnippedfreshoreganoor1teaspoondriedoregano,crushed6cupscoarselytornfreshSwisschardor8cupsfreshbabyspinach114.5-ouncecanno-salt-addeddicedtomatoes,undrainedSaltGroundblackpepperFreshoregano(optional)

1Ina5-to6-quartDutchovencookonioninhotoilovermediumheatuntiltender,stirringoccasionally.Addbroth,beans,thewater,zucchini,carrots,andgarlic.

2Bringtoboiling.Stirinmacaronianddriedoregano(ifusing).Returntoboiling;reduceheat.Simmer,covered,for5minutes.StirinSwisschard(ifusing).Simmer,uncovered,for5to7minutesmoreoruntilmacaroniistenderbutstillfirm,stirringoccasionally.

3Stirintomatoes,snippedfreshoregano(ifusing),andspinach(ifusing).Removefromheat.Seasontotastewithsaltandblackpepper.Ifdesired,garnisheachservingwithadditionalfreshoregano.

nutritionfactsperserving:162cal.,3gtotalfat(0gsat.fat),0mgchol.,554mgsodium,30gcarb.,7gdietaryfiber,10gprotein.

tripletomatosoup

prep:30minutescook:20minutesmakes:4or5side-dishservings

1tablespoonbutteroroliveoil

11⁄4cupsthinlyslicedonion128-ouncecanwholetomatoes,undrained

114-ouncecanreduced-sodiumchickenbroth3⁄4cupdriedtomatoes(notoil-pack)1⁄2cupslicedcelery(1stalk)1⁄2ofa6-ouncecan(1⁄3cup)no-salt-addedtomatopaste2tablespoonssnippedfreshItalian(flat-leaf)parsleyand/orregularparsley2to3teaspoonslimejuiceorlemonjuiceSnippedfreshItalian(flat-leaf)parsleyand/orregularparsley

1Inalargesaucepanheatbutterovermedium-lowheat.Addonion;coverandcookabout10minutesoruntiltender.Addcannedtomatoes,broth,1⁄2cupofthedriedtomatoes,thecelery,tomatopaste,and2tablespoonsparsley.Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilceleryandonionareverytender.Removefromheat;coolslightly.

2Meanwhile,placetheremaining1⁄4cupdriedtomatoesinasmallmicrowave-safebowl;addenoughwatertocover.Microwaveon100percentpower(high)for1minute.Coolabout15minutes.Drainandsniptomatoes;setaside.

3Transferbrothmixture,halfatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilnearlysmooth.Returnbrothmixturetosaucepan.Stirinlimejuice;heatthrough.

4Topeachservingwithsnippeddriedtomatoesandadditionalparsley.nutritionfactsperserving:128cal.,4gtotalfat(2gsat.fat),8mgchol.,786mgsodium,22gcarb.,5gdietaryfiber,6gprotein.

pepper-cornchowder

cook:20minutesoven:35minutesmakes:6side-dishservings

Saffrongivesthisgarden-freshchowderadeliciouslysophisticatedflavor.

Nonstickcookingspray1cupchoppedonion(1large)1⁄3cupchoppedleek(1medium)5cupsfrozenwholekernelcorn

214-ouncecansreduced-sodiumchickenbroth3⁄4cupchoppedredsweetpepper(1medium)1⁄8teaspoongroundblackpepper1⁄8teaspooncayennepepper3saffronthreads(optional)Snippedfreshchivesand/orgroundblackpepper(optional)

1Coata4-to5-quartDutchovenwithcookingspray;heatDutchovenovermediumheat.Addonionandleek;cookabout5minutesoruntilonionandleekaretender,stirringoccasionally.Addcorn;cookabout5minutesoruntilcornissoftened,stirringoccasionally.Add1canofthebroth.

2Bringtoboiling;reduceheat.Simmer,covered,about20minutesoruntilcornisverytender.Removefromheat;coolslightly.

3Transfercornmixture,halfatatime,toablenderorfoodprocessor.Coverandblendorprocessuntilnearlysmooth.ReturntoDutchoven.

4Addtheremaining1canbroth,thesweetpepper,1⁄8teaspoonblackpepper,cayennepepper,andsaffron(ifusing).Cookandstiruntilheatedthrough.Ifdesired,garnisheachservingwithchivesand/oradditionalblackpepper.

nutritionfactsperserving:155cal.,1gtotalfat(0gsat.fat),0mgchol.,323mgsodium,35gcarb.,4gdietaryfiber,7gprotein.

curriedapplesoupprep:25minutescook:15minutesmakes:4side-dishservings1mediumonion,thinlysliced

2tablespoonsbutterormargarine

2cupspeeledandchoppedcookingapples(3medium)1tablespooncurrypowder3cupschickenbroth

1cupmilk1⁄3cupsliveredalmonds,toasted2tablespoonsthinlyslicedgreenonion(1)

1Inalargesaucepancookonioninhotbutterovermediumheatabout5minutesoruntiltender,stirringoccasionally.Stirinapplesandcurrypowder.Addbroth.

2Bringtoboiling;reduceheat.Simmer,uncovered,about15minutesoruntilapplesareverytender.Stirinmilk.Cookandstiruntilheatedthrough.

3Ifdesired,useapotatomashertoslightlymashapples.Topeachservingwithalmondsandgreenonion.

nutritionfactsperserving:216cal.,12gtotalfat(5gsat.fat),20mgchol.,429mgsodium,23gcarb.,4gdietaryfiber,9gprotein.

6sidesandsnacks

Turnthepagetofindabitofthisandabitofthat—fromentrée-entertainingplatepalstograb-and-gogoodies.

quinoasaladwithsesamevinaigretteoven-cookedswisschardhoney-and-horseradish-glazedcarrotsdouble-gingeredorangecarrotscreamycauliflowerandceleryrootsweetpotatofriesbraisedcabbagewithspicycroutonsroastedpotatosaladwithchutneydressingskillet-roastedvegetablesroastedpotatoesandtomatoesroastedrootvegetablessmokygouda–saucedbroccolifreshcornsaladwithsummerherbsspicygreenstir-frywithpeanutspear-walnutsaladspinach-berrysaladdilledapplecoleslawgreekvegetablesaladlightenedwaldorfsaladitaliancheesetwistslayeredgreekhummuscrispapplesalsagranolabarscranberry-orangecaramelcornsweet’n’saltysnackmixfruitandveggiesmoothiespbandbpinwheelsbluecheese–apricotbitescrunch-coatedbananaschickensaladwithappleslices

quinoasaladwithsesamevinaigrette

prep:20minutescook:15minutesmakes:2servings1⁄2cupwater1⁄4cupquinoa,rinsedanddrained1tablespoonricevinegar

2teaspoonstoastedsesameoil1⁄8teaspoonsalt1⁄8teaspooncrushedredpepper1⁄3cupchoppedredoryellowsweetpepper1⁄3cupcoarselyshreddedorthinlyslicedcarrot1⁄3cupthinbite-sizestripszucchini2tablespoonsdiagonallyslicedgreenonion(1)

1Inasmallsaucepancombinethewaterandquinoa.Bringtoboiling;reduceheat.Simmer,covered,about15minutesoruntilwaterisabsorbed.Removefromheat;coolcompletely.

2Meanwhile,inasmallbowlwhisktogethervinegar,oil,salt,andcrushedredpepper.Stirinsweetpepper,carrot,zucchini,andgreenonion.Addquinoa;tossgentlytocoat.Ifdesired,coverandchillforupto24hoursbeforeserving.

nutritionfactsperserving:145cal.,6gtotalfat(1gsat.fat),0mgchol.,167mgsodium,19gcarb.,3gdietaryfiber,4gprotein.

oven-cookedswisschardprep:20minutesbake:20minutesoven:350°Fmakes:6servings

Experienceperfectlycookedchardwithoutallthefussofaclassicrange-topdish.

1bunchSwisschard(about1pound)1⁄4cupgoldenraisins2tablespoonsoliveoil

2tablespoonsbalsamicvinegar1⁄4teaspoonsalt1⁄4teaspoonfreshlygroundblackpepper1⁄4cuppinenutsorsliveredalmonds,toasted(optional)

1Preheatovento350°F.SliceSwisschardleavesinto2-inchpiecesandchopstemsinto3⁄4-inchpieces.

2Inalargebowltosstogetherchard,raisins,andoil.Transfermixturetoa3-quartrectangularbakingdish,moundingslightlyincenterifnecessary.Coverdishtightlywithfoil.

3Bakefor20to25minutesoruntilchardisslightlywilted.Carefullyremovefoil.Addvinegar,salt,andpepper;tossgentlytocoat.

4Transfertoaservingdish.Ifdesired,sprinklewithpinenuts.nutritionfactsperserving:79cal.,5gtotalfat(1gsat.fat),0mgchol.,247mgsodium,9gcarb.,1gdietaryfiber,2gprotein.

honey-and-horseradish-glazedcarrots

starttofinish:20minutesmakes:4servings1poundcarrots,sliced(3cups)1tablespoonhoney

1tablespoonpreparedhorseradish

1Inacoveredmediumsaucepancookcarrotsinasmallamountofboiling,lightlysaltedwaterfor8to10minutesoruntilcrisp-tender;drain.Returncarrotstosaucepan.

2Meanwhile,inasmallbowlstirtogetherhoneyandhorseradish.Addhoneymixturetocookedcarrots;tossgentlytocoat.Cookandstirabout1minutemoreoruntilglazedandheatedthrough.

nutritionfactsperserving:64cal.,0gtotalfat(0gsat.fat),0mgchol.,86mgsodium,16gcarb.,3gdietaryfiber,1gprotein.

double-gingeredorangecarrots

prep:10minutescook:18minutesmakes:4servings11⁄2poundsbabycarrotswithtopstrimmed,or1poundsmalltomediumcarrots

2teaspoonsoliveoil1⁄4cuporangejuice11-inchpiecefreshginger,peeledandshaved*orcutintoverythinslices1⁄4teaspoonsalt2tablespoonschoppedtoastedhazelnuts(filberts)**

1tablespoonsnippedcrystallizedginger

1Halvebabycarrotslengthwise,orquartersmalltomediumcarrotslengthwiseandcutcrosswiseinto3-inchpieces.

2Inalargenonstickskilletcookcarrotsinhotoilovermediumheatfor10minutes,stirringonce.Stirinorangejuice,freshginger,andsalt.Cook,covered,for6to8minutesoruntilcarrotsaretender.Cook,uncovered,about2minutesmoreoruntilliquidisreducedbyhalf.

3Toserve,sprinklecarrotswithhazelnutsandcrystallizedginger.nutritionfactsperserving:109cal.,5gtotalfat(1gsat.fat),0mgchol.,224mgsodium,16gcarb.,4gdietaryfiber,2gprotein.

*tip:Useasharpvegetablepeelertothinlyshavethefreshginger.

**tip:Totoasthazelnuts,preheatovento350°F.Spreadthenutsinashallowbakingpan.Bakefor10to15minutesoruntillightgoldenbrown,watchingcarefullyandstirringonceortwicesothenutsdon’tburn.Coolslightly.Placethenutsonacleankitchentowel,foldtowelovertop,andrubvigorouslytoremovetheskins.

creamycauliflowerandceleryrootprep:25minutescook:25minutesmakes:10servings1largeheadcauliflower,cutintoflorets1mediumceleryroot,peeledandcutinto1-inchpieces2clovesgarlic,minced1⁄2cupricottacheese2tablespoonsbutter,melted2tablespoonsoliveoil1tablespoongarammasala1tablespooncoarsegroundmustard

1teaspoonsalt

1teaspooncuminseeds,toasted*(optional)

1Inacovered4-quartDutchovencookcauliflower,celeryroot,andgarlicinenoughboilingsaltedwatertocoverabout25minutesoruntiltender;drain.

2Inalargebowlcombinecheese,butter,oil,garammasala,mustard,andsalt.Stirincauliflowermixture.Transfermixture,halfatatime,toafoodprocessor.Coverandprocessuntilsmooth.Transfertoaservingplatter.Ifdesired,sprinklewithtoastedcuminseeds.

nutritionfactsperserving:93cal.,7gtotalfat(3gsat.fat),12mgchol.,322mgsodium,6gcarb.,2gdietaryfiber,3gprotein.

*tip:Totoastcuminseeds,placeseedsinasmallskillet.Cookovermediumheatfor4to5minutesoruntilfragrant,shakingpanoccasionally.

sweetpotatofries

prep:15minutesbake:20minutesoven:400°Fmakes:6servings

Thesesweetpotatofriesarealower-fat(andtasty!)alternativetotraditionalfries.Bakingthemonafoil-linedpanhelpspreventoverbrowning.

4mediumsweetpotatoes,peeled(ifdesired)

2tablespoonsoliveoil

Salt

GroundblackpepperSnippedfreshparsley(optional)

1Preheatovento400°F.Linetwobakingsheetswithfoil;setaside.Cutsweetpotatoeslengthwiseinto1⁄2-inchstrips.Placesweetpotatoesinalargebowl.Drizzlewithoil.Sprinklewithsaltandpepper;tossgentlytocoat.Arrangesweetpotatoesinasinglelayeronpreparedbakingsheets.

2Bakefor20to30minutesoruntilgoldenbrown,turningpotatoesoncehalfwaythroughbaking.Ifdesired,sprinklewithparsley.

nutritionfactsperserving:115cal.,5gtotalfat(1gsat.fat),0mgchol.,145mgsodium,17gcarb.,3gdietaryfiber,1gprotein.

tip:Forextraflavor,trysprinklingsweetpotatoeswith1tablespoonsugar,1teaspoongroundcumin,and1teaspoonchilipowderbefore

baking.

braisedcabbagewithspicycroutons

prep:10minutescook:15minutesmakes:6to8servings2tablespoonsoliveoil

1tablespoonbutter1⁄3ofa12-ounceloafbaguette-styleFrenchbread,tornintocoarsepieces(2cups)1⁄4teaspoongarlicpowder1⁄4teaspooncrushedredpepper1smallheadgreencabbage,cutinto6wedgesSaltGroundblackpepper1⁄2cupwaterSnippedfreshparsleyLemonwedges

1Forcroutons,inanextra-largeskilletheat1tablespoonoftheoilandthebutterovermedium-highheat.Addbreadpieces,garlicpowder,andcrushedredpepper;cookandstirfor3to5minutesoruntilgoldenbrown.Usingaslottedspoon,removecroutonsfromskillet;coolonpapertowels.

2Addcabbagetoskillet,overlappingwedgesifnecessary.Sprinklewithsaltandpepper.Addthewater.Bringtoboiling;reduceheat.Simmer,covered,about15minutesoruntilcabbageistender.

3Arrangecabbageonaservingplatter;drizzlewiththeremaining1tablespoonoil.Topwithcroutonsandparsleyandservewithlemon

wedges.

nutritionfactsperserving:141cal.,7gtotalfat(2gsat.fat),5mgchol.,254mgsodium,19gcarb.,4gdietaryfiber,4gprotein.

roastedpotatosaladwithchutneydressingprep:20minutesroast:25minutesoven:425°Fmakes:8to10servings

3mediumpotatoes,cutinto3⁄4-to1-inchpieces

3tablespoonsoliveoil1⁄2teaspoonkoshersaltorsalt1⁄4teaspooncayennepepper(optional)1⁄2cupmangochutney1to2tablespoonslemonjuice

1teaspooncurrypowder

2cupslightlypackedfreshbabyspinachPinenuts,toasted(optional)

1Preheatovento425°F.Placepotatoesina13×9×2-inchbakingpan.Drizzlewith2tablespoonsoftheoil.Sprinklewithsaltandcayennepepper(ifusing);tossgentlytocoat.Roast,uncovered,for25to30minutesoruntilpotatoesaretender,stirringoccasionally.

2Meanwhile,forchutneydressing,snipanylargepiecesoffruitinchutney.Inasmallbowlcombinechutney,theremaining1tablespoonoil,lemonjuice,andcurrypowder.

3Pourhalfofthechutneydressingoverhotpotatoes;tossgentlytocoat.Addspinachtohotpotatomixture;tossgentlytocombine.Ifdesired,sprinklewithpinenuts.Servewiththeremainingchutneydressing.

nutritionfactsperserving:125cal.,5gtotalfat(1gsat.fat),0mgchol.,264mgsodium,18gcarb.,1gdietaryfiber,1gprotein.

skillet-roastedvegetables

prep:20minutescook:22minutesmakes:6servings

Peanutoil,withitshighproportionofmonounsaturatedfats,helpslowercholesterol.

8ouncesassortedbabybeets8ouncestinynewpotatoesand/orsmallfingerlingpotatoes,quartered1smallsweetpotato,peeledandcutintothinwedges

2to3tablespoonspeanutoil

1cupsugarsnappeapodsorsnowpeapods,trimmed(ifdesired)1⁄4teaspoonsalt1⁄8teaspoonfreshlygroundblackpepper1⁄4cupsnippedfreshcilantroorItalian(flat-leaf)parsley

2tablespoonslemonjuice

Lemonwedges

1Trimandhalvebeets;reserve1⁄2cupofthebeetgreens.2Inacovered12-inchskilletcookbeets,potatoes,andsweetpotatoinhotoilovermediumheatfor10minutes,turningoccasionally.Uncoverandcookfor10to15minutesmoreoruntilvegetablesaretenderandbrownonallsides,turningoccasionally.Addpeapods;sprinklewithsaltandpepper.Cook,covered,for2to3minutesmoreoruntilpeapodsare

crisp-tender.

3Addthereserved1⁄2cupbeetgreens,cilantro,andlemonjuicetovegetables;tossgentlytocoat.Servewithlemonwedges.

nutritionfactsperserving:116cal.,5gtotalfat(1gsat.fat),0mgchol.,146mgsodium,17gcarb.,3gdietaryfiber,2gprotein.

nutritionnotePotatoescanbenutritionalworkhorses,dependingonhowyoupreparethem.Servethemskin-onandholdthefat;inreturn,you’llberewardedwithanabundanceofpotassium,niacin,magnesium,vitaminC,andfiber.

roastedpotatoesandtomatoesprep:15minutesroast:25minutesoven:450°Fmakes:8servings1poundtinynewpotatoes(10to12),quartered

2tablespoonsoliveoil

2teaspoonssnippedfreshoreganoor1⁄2teaspoondriedoregano,crushed1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper4romatomatoes,quarteredlengthwise1⁄2cuppittedkalamataolives3clovesgarlic,minced1⁄4cupgratedParmesancheese

1Preheatovento450°F.Lightlygreasea15×10×1-inchbakingpan;spreadpotatoesinpan.Inasmallbowlcombineoil,oregano,salt,andpepper.Drizzleoilmixtureoverpotatoes;tossgentlytocoat.

2Roast,uncovered,for20minutes,stirringonce.Stirintomatoes,olives,andgarlic.Roast,uncovered,for5to10minutesmoreoruntilpotatoesaretenderandbrownontheedgesandtomatoesaresoftened.Transfertoaservingdish.Sprinklewithcheese.

nutritionfactsperserving:102cal.,5gtotalfat(1gsat.fat),2mgchol.,208mgsodium,11gcarb.,2gdietaryfiber,3gprotein.

roastedrootvegetablesprep:15minutesroast:35minutesoven:425°Fmakes:6servings8ouncesYukongoldorroundredpotatoes,cutinto1-inchwedges2mediumparsnips,peeledandcutinto1-inchpieces2mediumcarrots,peeledandcutinto1-inchpieces1mediumsweetpotato,peeledandcutinto11⁄2-inchpieces1smallredonion,cutinto1-inchwedges

1tablespooncanolaoil1⁄2teaspoonsalt2tablespoonslightmayonnaiseorsaladdressing1tablespoonDijon-stylemustard1tablespooncidervinegar

1tablespoonwater1⁄4teaspoonceleryseeds(optional)

1Preheatovento425°F.Inalargeroastingpancombinepotatoes,parsnips,carrots,sweetpotato,andredonion.Drizzlewithoil.Sprinklewithsalt;tossgentlytocoat.Roast,uncovered,for35to45minutesoruntilvegetablesaretenderandstartingtobrown,stirringoccasionally.

2Inasmallbowlstirtogethermayonnaise,mustard,vinegar,thewater,and,ifdesired,celeryseeds.Pourmayonnaisemixtureovervegetables;tossgentlytocoat.Servewarm.

nutritionfactsperserving:117cal.,4gtotalfat(0gsat.fat),2mgchol.,318mgsodium,19gcarb.,3gdietaryfiber,2gprotein.

nutritionnoteFrenchwomenareknownforeatingwell,yetmaintainingtheirfigures.MaybeonesmallpartoftheirsecretistheirliberaluseofDijonmustard,whichgivesfoodsloadsofflavorwithveryfewcalories.

smokygouda–saucedbroccoliprep:20minutesbake:15minutesoven:425°Fmakes:6servings11⁄4poundsbroccoli,cutintospears

1tablespoonbutter1⁄2cupchoppedonion(1medium)2clovesgarlic,minced

2tablespoonsall-purposeflour1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper11⁄2cupslow-fatmilk3⁄4cupshreddedsmokedGoudacheese(3ounces)3⁄4cupsoftbreadcrumbs(1slice)2teaspoonsbutter,melted

1Preheatovento425°F.Placebroccoliinasteamerbasket.Placebasketinalargesaucepanover1inchofboilingwater.Steam,covered,for6to8minutesorjustuntiltender.

2Meanwhile,forsauce,inamediumsaucepanheat1tablespoonbutterovermediumheatuntilmelted.Addonionandgarlic;cookuntilonionistender,stirringoccasionally.Stirinflour,salt,andpepper.Graduallystirinmilk;cookandstiruntilthickenedandbubbly.Graduallyaddcheese,stirringuntilmelted.

3Transferbroccolitoanungreased11⁄2-quartaugratindishor2-quartsquarebakingdish.Poursauceoverbroccoli.Inasmallbowlcombinebreadcrumbsand2teaspoonsmeltedbutter;sprinkleoversauce.Bake

about15minutesoruntilcrumbsaregoldenbrown.

nutritionfactsperserving:145cal.,8gtotalfat(5gsat.fat),23mgchol.,429mgsodium,13gcarb.,2gdietaryfiber,7gprotein.

nutritionnoteEatingbroccoliisallaboutthebones.ThisveggiecontainscalciumandvitaminC,whichbothhelpstrengthenandmaintainbonesandteeth.

freshcornsaladwithsummerherbs

prep:20minutesstand:30minutesmakes:4servings4earsofcorn,husksandsilksremoved3tablespoonssnippedfreshherbs,suchaschives,sage,oregano,cilantro,parsley,and/orbasil2tablespoonschoppedredonionorshallot(1medium)

1tablespoonoliveoil

2teaspoonsredwinevinegarorothervinegar1⁄4teaspoonseasaltorsalt1⁄8teaspoonfreshlygroundblackpepper1⁄8teaspooncrushedredpepper1Holdingeachearatanangle,useasharpknifetocutdownthelengthofthecorncob,cuttingoffcorninplanks.Placecorninamediumbowl.Stirinherbs,onion,oil,vinegar,salt,blackpepper,andcrushedredpepper.Letstandatroomtemperaturefor30minutesbeforeserving.

nutritionfactsperserving:110cal.,4gtotalfat(1gsat.fat),0mgchol.,114mgsodium,18gcarb.,3gdietaryfiber,3gprotein.

spicygreenstir-frywithpeanuts

starttofinish:25minutesmakes:4servings1⁄4cupcoldwater

1tablespoonlightteriyakisauce1⁄2teaspooncornstarch2teaspoonspeanutoilortoastedsesameoil

1teaspoongratedfreshginger1⁄3cuplightlysaltedpeanuts1⁄8teaspooncayennepepperorcrushedredpepper4ouncesfreshgreenbeans,trimmed(ifdesired)(about3⁄4cup)1⁄2ofalargegreenorredsweetpepper,seededandcutintothinbite-sizestrips1⁄3cupfrozenshelledsweetsoybeans(edamame),thawed1clovegarlic,minced2babybokchoy,separatedintoleaves,or3cupscoarselyshreddednapacabbage

1Forsauce,inasmallbowlstirtogetherthewater,teriyakisauce,andcornstarch;setaside.

2Pour1teaspoonoftheoilintoawokorlargenonstickskillet;heatwokovermedium-highheat.Addginger;cookandstirfor15seconds.Addpeanuts;cookandstirfor30seconds.Transferpeanutmixturetoasmallbowl.Immediatelysprinklewithcayennepepper;tossgentlytocoat.

3Addtheremaining1teaspoonoiltowok.Addgreenbeans;cookandstirfor3minutes.Addsweetpepper,edamame,andgarlic;cookandstirfor3to5minutesoruntilvegetablesarecrisp-tender.Stirsauce;addtovegetablesinwok.Cookandstiruntilthickenedandbubbly.Cookandstirfor2minutesmore.Stirinbokchoy.Topwithpeanutmixture.

nutritionfactsperserving:130cal.,9gtotalfat(1gsat.fat),0mgchol.,142mgsodium,8gcarb.,3gdietaryfiber,6gprotein.

pear-walnutsalad

starttofinish:15minutesmakes:2servings

Fresh,sweet,crisppearistossedwithwalnutsforagreat-tastingsaladthatishighinfiberandantioxidants.

3tablespoonspearnectar1tablespoonseasonedricevinegar

2teaspoonsoliveoil1⁄8teaspooncoarsegroundblackpepper

2cupstornmixedsaladgreens1⁄2ofamediumpear,coredandthinlysliced(about1⁄2cup)1⁄4ofasmallredonion,thinlyslicedandseparatedintorings2tablespoonsbrokenwalnuts,toasted

1Forvinaigrette,inasmallbowlwhisktogethernectar,vinegar,oil,andpepper;setaside.

2Dividemixedgreensbetweensaladplates.Topwithpear,redonion,andwalnuts;drizzlewithvinaigrette.

nutritionfactsperserving:143cal.,9gtotalfat(1gsat.fat),0mgchol.,36mgsodium,15gcarb.,3gdietaryfiber,2gprotein.

spinach-berrysalad

starttofinish:15minutesmakes:8servings1⁄3cupbottledreduced-calorieraspberryvinaigrettesaladdressing1teaspoonfinelyshreddedorangepeel

1tablespoonorangejuice

8cupspackagedfreshbabyspinachortornmixedsaladgreens3cupsslicedfreshstrawberriesand/orwholefreshblueberries1⁄4cupcoarselychoppedpecans,toasted

1Fordressing,inasmallbowlstirtogetherraspberryvinaigrette,orangepeel,andorangejuice;setaside.

2Dividespinachandstrawberriesand/orblueberriesamongsaladplates.Drizzlewithdressingandsprinklewithpecans.

nutritionfactsperserving:72cal.,4gtotalfat(0gsat.fat),0mgchol.,34mgsodium,10gcarb.,2gdietaryfiber,2gprotein.

dilledapplecoleslaw

prep:20minuteschill:2to48hoursmakes:12servings2⁄3cuplightmayonnaiseorsaladdressing

3tablespoonscidervinegar

1tablespoonsnippedfreshdillor1teaspoondrieddill1⁄2teaspoonsalt1⁄2teaspooncoarsegroundblackpepper

7cupsshreddedgreencabbage

3cupsthinlyslicedapples(3medium)1cupchoppedsweetonion(1large)Freshdillsprigs(optional)

1Inanextra-largebowlstirtogethermayonnaise,vinegar,snippedordrieddill,salt,andpepper.Stirincabbage,apples,andonion.

2Coverandchillfor2to48hours.Ifdesired,garnishwithdillsprigs.nutritionfactsperserving:78cal.,5gtotalfat(1gsat.fat),5mgchol.,195mgsodium,10gcarb.,2gdietaryfiber,1gprotein.

greekvegetablesalad

starttofinish:30minutesmakes:8servings2cupschoppedtomatoes(4medium)

1cupchoppedcucumber1⁄2cupchoppedyellow,red,and/orgreensweetpepper(1small)1⁄4cupchoppedredonion11⁄2teaspoonssnippedfreshthymeor1⁄2teaspoondriedthyme,crushed1teaspoonsnippedfreshoreganoor1⁄4teaspoondriedoregano,crushed2tablespoonswhitebalsamicvinegarorregularbalsamicvinegar

2tablespoonsoliveoil

Leaflettuce(optional)1⁄2cupcrumbledreduced-fatfetacheese(2ounces)

1Inalargebowlcombinetomatoes,cucumber,sweetpepper,redonion,thyme,andoregano.Fordressing,inasmallbowlwhisktogethervinegarandoil.Pourdressingovervegetablemixture;tossgentlytocoat.

2Lineaservingbowlwithlettuce(ifusing).Spoonvegetablemixtureintoservingbowl.Sprinklewithcheese.

nutritionfactsperserving:65cal.,5gtotalfat(1gsat.fat),3mgchol.,120mgsodium,4gcarb.,1gdietaryfiber,2gprotein.

lightenedwaldorfsalad

starttofinish:25minutesmakes:6to8servings

Youwon’tbelievethisdelicioussaladfitsintoyourslim-downplan.Thelemonyogurtiskeytotherefreshingdressing.Somuchflavor,sofewcalories.

2cupscubedfreshpineappleorone15.25-ouncecanpineapplechunks(juicepack),drained11⁄3cupscoarselychoppedapplesand/orpears(2medium)1⁄2cupthinlyslicedcelery(1stalk)1⁄2cuphalvedseedlessredgrapes2kiwifruits,peeled,halvedlengthwise,andsliced1⁄3cupfat-freemayonnaisedressingorsaladdressing1⁄3cuplemonfat-freeorlow-fatyogurt

1tablespoonhoney

2tablespoonsbrokenwalnuts,toasted*

1Inalargebowlcombinepineapple,applesand/orpears,celery,grapes,andkiwifruits.

2Fordressing,inasmallbowlstirtogethermayonnaisedressing,yogurt,andhoney.Gentlyfoldintofruitmixture.Ifdesired,coverandchillforupto6hours.

3Beforeserving,stirinwalnuts.nutritionfactsperserving:147cal.,3gtotalfat(1gsat.fat),4mgchol.,

142mgsodium,29gcarb.,3gdietaryfiber,2gprotein.

*tip:Totoastwalnuts,placethenutsinasmallskillet.Cookovermediumheatfor5to7minutesoruntilgoldenbrown,stirringfrequently.

italiancheesetwists

prep:30minutesbake:10minutesperbatchoven:400°Fmakes:about50twists

1cupshreddedItaliancheeseblend(4ounces)1⁄3cuppinenuts,toastedandfinelychopped1teaspoondriedItalianseasoning,crushed117.3-ouncepackage(2sheets)frozenpuffpastrysheets,thawed2tablespoonsbutter,melted

1Preheatovento400°F.Lineabakingsheetwithparchmentpaper;setaside.Inamediumbowlcombinecheese,pinenuts,andItalianseasoning.Unfoldonepastrysheetonalightlyflouredsurface.Brushwithmeltedbutter;sprinkleevenlywithcheesemixture.Unfoldtheremainingpastrysheetandplaceontopofcheesemixture;pressedgeslightlytoseal.Rollintoa14-inchsquare.

2Cutinhalftomaketwo14×7-inchrectangles.Cuteachrectanglecrosswiseinto7×1⁄2-inchstrips.Gentlypressdownoneachstripandtwisttwoorthreetimes.Placeonthepreparedbakingsheet.

3Bakefor10to12minutesoruntillightbrownandcrisp.Servewarmoratroomtemperature.Servesamedayasprepared.

nutritionfactspertwist:71cal.,5gtotalfat(2gsat.fat),3mgchol.,42mgsodium,5gcarb.,0gdietaryfiber,2gprotein.

layeredgreekhummus

prep:20minuteschill:2to24hoursmakes:about21⁄2cups18-ouncepackagereduced-fatcreamcheese,softened

1tablespoonlemonjuice

3clovesgarlic,minced1teaspoondriedItalianseasoning,crushed11⁄2cupspurchasedhummus1cupchoppedtomatoes(2medium)

1cupchoppedcucumber1⁄2cupchoppedpittedkalamataolives1⁄2cupcrumbledreduced-fatfetacheese(2ounces)1⁄3cupslicedgreenonionsReduced-fatpitachips,multigraintortillachips,carrotsticks,and/orsweetpepperstrips

1Inamediumbowlcombinecreamcheese,lemonjuice,garlic,andItalianseasoning.Beatwithanelectricmixeronmediumspeeduntilsmooth.

2Spreadcreamcheesemixtureintothebottomofashallowservingdish,9-inchdeep-dishpieplate,or8-inchquichedish.Spreadhummusevenlyovercreamcheesemixture.Layerwithtomatoes,cucumber,olives,fetacheese,andgreenonions.Coverandchillfor2to24hours.

3Servedipwithchipsand/orvegetables.nutritionfactsper2tablespoonsdip:78cal.,5gtotalfat(2gsat.fat),9mgchol.,168mgsodium,5gcarb.,1gdietaryfiber,3gprotein.

crispapplesalsa

starttofinish:25minutesmakes:3cups1mediumGrannySmithapple,coredandquartered1mediumredcookingapple,coredandquartered1mediumonion,quartered2freshjalapeñochilepeppers,seededandquartered*6clovesgarlic,minced114.5-ouncecanpetitedicedtomatoes,drained2tablespoonslimejuice

1teaspoongroundcumin1⁄2teaspoonsaltScoop-shapetortillachipsorcornchips

1Inafoodprocessorcombineapples,onion,jalapeñochilepeppers,andgarlic.Coverandprocesswithseveralon/offpulsesuntilchopped.(Orfinelychopapples,onion,andjalapeñopeppersbyhand.)Transfermixturetoaservingbowl.Stirintomatoes,limejuice,cumin,andsalt.

2Ifdesired,coverandchillforupto4hours.Servesalsawithtortillachips.

nutritionfactsper2tablespoonssalsa:13cal.,0gtotalfat(0gsat.fat),0mgchol.,83mgsodium,3gcarb.,1gdietaryfiber,0gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbare

handsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

granolabars

prep:20minutesbake:25minutesoven:325°Fmakes:24bars

Youhavelotsofoptionswiththesebars.Youcanusedriedcherriesorchocolatechipsinplaceoftheraisinsandalmondsorcashewsinplaceofthemixednuts.

Nonstickcookingspray

1cuplow-fatgranola

1cupregularorquick-cookingrolledoats1⁄2cupmixednuts1⁄2cupall-purposeflour1⁄2cupraisins1egg,lightlybeaten3tablespoonspackedbrownsugar3tablespoonsvegetableoil

3tablespoonshoney1⁄2teaspoongroundcinnamon

1Preheatovento325°F.Linean8×8×2-inchbakingpanwithfoil,extendingthefoiloveredgesofpan.Coatfoilwithcookingspray;setpanaside.

2Inalargebowlcombinegranola,oats,nuts,flour,andraisins.Ina

smallbowlcombineegg,brownsugar,oil,honey,andcinnamon.Addhoneymixtureallatoncetogranolamixture;stirgentlytocoat.Pressmixtureevenlyintothepreparedbakingpan.

3Bakefor25to30minutesoruntillightbrownaroundtheedges.Coolinpanonawirerack.Usingtheedgesofthefoil,liftuncutbarsoutofpan.Cutintobars.

nutritionfactsperbar:99cal.,4gtotalfat(1gsat.fat),9mgchol.,14mgsodium,15gcarb.,1gdietaryfiber,2gprotein.

cranberry-orangecaramelcorn

prep:20minutesbake:30minutesoven:275°Fmakes:20(1⁄2-cup)servings

12cupspoppedpopcorn

1cupdriedcranberries1⁄2cupwholealmonds1⁄2cupbutter1⁄2cuppackedbrownsugar1⁄4cuplight-colorcornsyrup2tablespoonsorangejuice

2teaspoonsvanilla1⁄2teaspoonbakingsoda

1Preheatovento275°F.Removeallunpoppedkernelsfrompoppedpopcorn.Inanextra-largebowlcombinepopcorn,driedcranberries,andalmonds;setaside.

2Butteralargepieceoffoil;setaside.Inamediumsaucepancombine1⁄2cupbutter,brownsugar,andcornsyrup.Cookandstirovermediumheatuntilbutterismelted.Stirinorangejuice.Bringtoboilingovermediumheat.Boilatamoderate,steadyrate,withoutstirring,for2minutes.Removefromheat.Stirinvanillaandbakingsoda(mixturewillfoamup).

3Pourbuttermixtureoverpopcornmixture;stirgentlytocoat.Transfer

toa15×10×1-inchbakingpanorshallowroastingpan.Bakefor30minutes,stirringtwice.Spreadcaramelcornonthepreparedfoil;cool.

nutritionfactsperserving:130cal.,7gtotalfat(3gsat.fat),12mgchol.,68mgsodium,17gcarb.,1gdietaryfiber,1gprotein.

sweet’n’saltysnackmix

starttofinish:10minutesmakes:6(1⁄2-cup)servings1cuproundtoastedoatcerealwithnutsandhoney3⁄4cupfish-shapewholegraincheesecrackers1⁄2cuphoney-wheatbraidedpretzeltwists,brokenintobite-sizepieces1⁄2cupsemisweetordarkchocolatepieces1Inalargebowlcombinecereal,crackers,pretzels,andchocolatepieces.

nutritionfactsper1⁄2cup:129cal.,6gtotalfat(3gsat.fat),2mgchol.,146mgsodium,20gcarb.,1gdietaryfiber,2gprotein.

nutritionnoteKeepahealthysnackatyourfingertips,whilekeepingtrackofyourcalorieintake.Portionoutsnackfoodsintosingle-servingcontainersthatcantravelwithyouwhereveryougo.

fruitandveggiesmoothies

starttofinish:10minutesmakes:4(about10-ounce)servings2cupsicecubes

2cupslightpeach-mangofruitjuice

1mediumpeach,halvedandpitted

1mediumbanana

2leavesSwisschard,ribsremovedMangowedges(optional)1Inablendercombineicecubes,fruitjuice,peach,banana,andSwisschard.Coverandblenduntilsmooth.Serveimmediately.Ifdesired,garnisheachservingwithamangowedge.

nutritionfactsperserving:68cal.,0gtotalfat(0gsat.fat),0mgchol.,41mgsodium,17gcarb.,1gdietaryfiber,1gprotein.

pbandbpinwheels

starttofinish:15minutesmakes:4servings1⁄4cupplainfat-freeyogurt2tablespoonspeanutbutter

46-inchwholewheatflourtortillas3⁄4cupfreshraspberriesand/orchoppedfreshstrawberries

1Inasmallbowlstirtogetheryogurtandpeanutbutter.Spreadtortillaswithyogurtmixture.Topwithraspberriesand/orstrawberries;rolluptortillas.

2Trimendsofeachtortillaroll;cutrollinto1-inchslices.nutritionfactsperserving:118cal.,6gtotalfat(1gsat.fat),0mgchol.,229mgsodium,16gcarb.,10gdietaryfiber,8gprotein.

make-aheaddirections:PrepareasdirectedinStep1.Wrapeachtortillarollinplasticwrapandchillforupto3hours.Serveasdirected.

bluecheese–apricotbites

starttofinish:25minutesmakes:16servings2teaspoonsbutter2tablespoonsfinelychoppedwalnuts

2teaspoonssugar1⁄2teaspoonfinelysnippedfreshrosemaryor1⁄4teaspoondriedrosemary,finelycrushed1⁄4cupcrumbledbluecheese(1ounce)2tablespoonscreamcheese

16driedapricothalves

Snippedfreshrosemary(optional)

1Lineabakingsheetwithfoil;setaside.Inasmallskilletheatbutterovermediumheatuntilmelted.Addwalnutsandsugar;cookandstirfor2to3minutesoruntilwalnutsarelightbrown.Stirin1⁄2teaspoonrosemary.Cookandstirfor30secondsmore.Transfernutstothepreparedbakingsheet;cool.

2Meanwhile,inasmallbowlcombinebluecheeseandcreamcheese.Beatwithanelectricmixeronmediumspeeduntilsmooth.

3Spooncheesemixtureontoapricothalves.Sprinklewithnutmixture.Ifdesired,garnishwithadditionalfreshrosemary.

nutritionfactsperserving:30cal.,2gtotalfat(1gsat.fat),3mgchol.,

31mgsodium,3gcarb.,0gdietaryfiber,1gprotein.

crunch-coatedbananas

starttofinish:20minutesmakes:6servings1⁄3cupcornflakes,coarselycrushed2tablespoonsflakedcoconut2tablespoonsvanillafat-freeyogurt

2tablespoonspeanutbutter

2smallbananas(eachabout5ouncesorabout6incheslong)

1Inasmallskilletcombinecornflakesandcoconut;cookandstirovermediumheatfor2to3minutesoruntilcoconutstartstobrown.Removefromheat.Inasmallbowlstirtogetheryogurtandpeanutbutter;setaside.

2Cuteachbananaintosix1-inchpieces.Spreadpeanutbuttermixtureonbananapieces.Rollpiecesincornflakemixture.

nutritionfactsperserving:78cal.,4gtotalfat(1gsat.fat),0mgchol.,45mgsodium,11gcarb.,1gdietaryfiber,2gprotein.

nutritionnoteStepawayfromthescreen!It’seasytoovereatwhilewatchingtelevisionorworkingonthecomputer,sotakeabreak.Whensnacking,slowdownandsavoreachbite.

chickensaladwithappleslices

starttofinish:15minutesmakes:6servings2tablespoonslightcreamcheesespreadwithgardenvegetables2tablespoonslightmayonnaiseorsaladdressing

1teaspooncidervinegar1⁄4teaspoongroundblackpepper9ouncesrefrigeratedcookedchickenbreaststrips,cutintobite-sizepieces(about2cups)1⁄2cupchoppedcelery(1stalk)1⁄4cupdriedcranberries3cupsthinlyslicedapples(3medium)

1Inamediumbowlcombinecreamcheese,mayonnaise,vinegar,andpepper.Stirinchicken,celery,anddriedcranberries.

2Ifdesired,coverandchillforupto24hours.Servewithappleslices.nutritionfactsperserving:125cal.,3gtotalfat(1gsat.fat),27mgchol.,201mgsodium,15gcarb.,2gdietaryfiber,12gprotein.

7meatandpoultry

Choosefromthistastytoothsometribe—you’llfindthebestfriendyourforkwilleverhave.

beefsirlointipswithsmokypeppersauceskilletmeatloafflanksteakteriyakiflanksteakwithmushroomssteakwithgrapesgrilledsteakfajitaschickenwitholivesroastedcranberrychickenspinachchickenbreastrollsblackenedchickenwithavocadosalsaalmond-crustedchickengrilledchickenwithwatermelonsalsagoldengrilledchickenthighswithapricotschickenwithpretzelsandcouscouslemonchickenstir-fryedamame-chickenstir-frychickenlomeinspicywildmushroomandchickenstroganoffchicken,macaroni,andcheesegrilledspicedchickenkabobschickensausagewithbowtiesandsweetpeppersturkey-spinachtossturkeytetrazziniturkey-cranberryfriedricechili-gingerturkeymeatballsintomatosaucecaramelizedporkwithmelongrilledporkandpineappleporkchopspizziolaroastedporktenderloinwithblackberrysaucecranberry-pearporktenderloinporkmedallionsincreamsauceporkloinwithparsnipsandpearsgingeredporkskewerswithorangecouscousjamaicanporkstir-fryfloribbeanribs

beefsirlointipswithsmokypeppersaucestarttofinish:30minutesmakes:4servings11⁄4poundsbonelessbeeftri-tipsteak(bottomsirloin)1⁄2teaspoonsmokedpaprikaorregularpaprika1tablespoonvegetableoil112-to16-ouncejarroastedredand/oryellowsweetpeppers1⁄2cuphickory-ormesquite-flavorbarbecuesauce1⁄4cupcoarselysnippedfreshItalian(flat-leaf)parsley

1Trimfatfrommeat.Cutmeatinto1-to11⁄2-inchpieces;sprinklewithpaprika.Inanextra-largeskilletcookmeatinhotoilovermedium-highheatuntilbrown.Removefromskillet.

2Meanwhile,drainroastedpeppers,reservingliquid.Choppeppers.Measure1⁄2cupofthereservedliquid(ifnecessary,addenoughwatertoequal1⁄2cup).

3Addroastedpeppersandthereservedliquidtoskillet.Stirinbarbecuesauce.Cook,uncovered,for5to10minutesoruntilmixtureisslightlythickened,stirringfrequently.Returnmeattoskillet;heatthrough.Sprinklewithparsley.

nutritionfactsperserving:318cal.,16gtotalfat(5gsat.fat),91mgchol.,494mgsodium,13gcarb.,2gdietaryfiber,30gprotein.

nutritionnoteToseizethemostironoutofyourmeat,pairitwithsweetpeppers.They’rerichinvitaminC,whichhelpsyourbodyabsorbiron.

skilletmeatloafprep:25minutescook:35minutesmakes:8servings1egg,lightlybeaten11⁄2cupssoftbreadcrumbs(2slices)2⁄3cupchoppedgreenonions1⁄4cupmilk

2teaspoonsWorcestershiresauce1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper1⁄8teaspoongarlicpowder11⁄2poundsleangroundbeef114-ouncecanbeefbroth1⁄2teaspoongroundsage111⁄2-poundbutternutsquash,peeled,seeded,andcutinto1-inchpieces1poundpotatoes,cutinto2-inchpieces

1Inalargebowlcombineegg,breadcrumbs,greenonions,milk,Worcestershiresauce,salt,pepper,andgarlicpowder.Addgroundbeef;mixwell.Dividemeatmixtureinhalf;shapeintotwo6x3-inchloaves.

2Heatalargenonstickskilletovermedium-highheatfor2minutes.Placemeatloavesinhotskillet;cookabout6minutesoruntilbrownonallsides.Drainofffat.

3Addbrothandsagetoskillet;addsquashandpotatoes.Bringtoboiling;reduceheattomediumlow.Cook,covered,about35minutesoruntiltemperatureofthemeatreaches160°Fandsquashandpotatoesaretender.

nutritionfactsperserving:310cal.,14gtotalfat(5gsat.fat),85mgchol.,476mgsodium,24gcarb.,3gdietaryfiber,20gprotein.

flanksteakteriyaki

prep:20minutesmarinate:4to24hoursbroil:17minutesmakes:4servings

Flanksteakisamongtheleanest,mostflavorfulcutsofbeef.Ittakesverynicelytoateriyaki-styletreatment.Serveitwithhotcookedriceandamélangeofcolorfulslicedsweetpeppers.

1poundbeefflanksteak1⁄4cupreduced-sodiumsoysauce1⁄4cupchoppedgreenonions(2)3tablespoonsdrysherryorlower-sodiumbeefbroth

2tablespoonsoliveoil

1clovegarlic,minced1⁄4teaspoongroundginger1⁄8teaspoongroundblackpepper

1Trimfatfrommeat.Scorebothsidesofmeatinadiamondpatternbymakingshallowdiagonalcutsat1-inchintervals.Placemeatinaresealableplasticbagsetinashallowdish.Formarinade,insmallbowlcombinesoysauce,greenonions,sherry,oil,garlic,ginger,andpepper.Pourmarinadeovermeat.Sealbag;turntocoatmeat.Marinateintherefrigeratorfor4to24hours,turningbagoccasionally.

2Preheatbroiler.Drainmeat,discardingmarinade.Patmeatdrywithpapertowels.Placemeatontheunheatedrackofabroilerpan.Broil3to4inchesfromtheheatfor17to21minutesoruntilmedium(160°F),turningoncehalfwaythroughbroiling.

3Thinlyslicesteakdiagonallyacrossthegrain.nutritionfactsperserving:209cal.,10gtotalfat(3gsat.fat),47mgchol.,343mgsodium,1gcarb.,0gdietaryfiber,25gprotein.

chickenteriyaki:Prepareasdirected,exceptsubstitute4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)fortheflanksteak.Broilchicken4to5inchesfromtheheatfor12to15minutesoruntilnolongerpink(170°F),turningoncehalfwaythroughbroiling.

perserving:200cal.,5gtotalfat(1gsat.fat),82mgchol.,343mgsodium,1gcarb.,0gdietaryfiber,33gprotein.

flanksteakwithmushrooms

prep:25minutesmarinate:1hourbroil:17minutesmakes:6servings

11⁄2poundsbeefflanksteak3⁄4cupdryredwine1tablespoonsherryvinegarorredwinevinegar1tablespoonfinelyshreddedorangepeel1⁄4teaspoonfennelseeds,crushed1⁄4cupchoppedshallots(2medium)2clovesgarlic,minced

1tablespoonbutter

3cupsslicedfreshcremini,oyster,and/orbuttonmushrooms(8ounces)

1tablespooncornstarch3⁄4cupbeefbrothSaltGroundblackpepper

1Trimfatfrommeat.Scorebothsidesofmeatinadiamondpatternbymakingshallowdiagonalcutsat1-inchintervals.Placemeatinaresealableplasticbagsetinashallowdish.Formarinade,insmallbowlcombinewine,vinegar,orangepeel,andfennelseeds.Pourmarinadeovermeat.Sealbag;turntocoatmeat.Marinateintherefrigeratorfor1

hour,turningbagonceortwice.

2Preheatbroiler.Drainmeat,reserving1⁄3cupofthemarinade.Placemeatontheunheatedrackofabroilerpan.Broil3to4inchesfromtheheatfor17to21minutesformedium(160°F),turningoncehalfwaythroughbroiling.

3Meanwhile,formushroomsauce,inamediumsaucepancookshallotsandgarlicinhotbutterovermediumheatfor2minutes,stirringoccasionally.Addmushrooms;cookandstiruntiltender.Inasmallbowlcombinethe1⁄3cupreservedmarinadeandcornstarch;stirintomushroommixture.Addbroth;cookandstiruntilthickenedandbubbly.Cookandstirfor2minutesmore.Seasontotastewithsaltandpepper.

4Thinlyslicemeatdiagonallyacrossthegrain.Servewithmushroomsauce.

nutritionfactsperserving:240cal.,9gtotalfat(4gsat.fat),53mgchol.,291mgsodium,6gcarb.,1gdietaryfiber,27gprotein.

steakwithgrapes

prep:30minutesbroil:15minutesmakes:4servings

2tablespoonsoliveoil

1largesweetonion,halvedandthinlysliced2cupsfreshbuttonmushrooms,thicklysliced2clovesgarlic,minced2⁄3cupbeefbroth1⁄3cupdryredwineorcranberryjuice1cupredseedlessgrapes,halved

1tablespoonsnippedfreshthyme

11⁄4poundsbonelessbeeftopsirloinsteak,cut1inchthick1⁄2teaspooncrackedblackpepper1⁄4teaspoonseasaltorsalt

1Preheatbroiler.Formushroomsauce,inalargenonstickskilletheatoilovermediumheat.Addonion;reduceheattomedium-low.Cook,covered,for10to12minutesorjustuntilonionistender,stirringoccasionally.Addmushroomsandgarlic;cook,covered,about5minutesmoreoruntilonionisgoldenbrownandmushroomsaretender,stirringoccasionally.

2Carefullystirinbrothandwine.Bringtoboiling;reduceheat.Boilgently,uncovered,about6minutesoruntilliquidisslightlyreduced.Stiringrapesandthyme.Removefromheat;coverandkeepwarm.

3Meanwhile,trimfatfrommeat.Cutmeatintofourserving-sizepieces;sprinklewithpepperandsalt.Placemeatontheunheatedrackofabroilerpan.Broil3to4inchesfromtheheatfor15to17minutesformedium-rare(145°F)or20to22minutesformedium(160°F),turningoncehalfwaythroughbroiling.Servemeatwithmushroomsauce.

nutritionfactsperserving:277cal.,7gtotalfat(2gsat.fat),67mgchol.,336mgsodium,16gcarb.,2gdietaryfiber,34gprotein.

grilledsteakfajitas

prep:25minutesgrill:20minutesmakes:4servings3green,yellow,and/orredsweetpeppers,seededandcutintostrips1mediumonion,sliced

1tablespoonoliveoil

11⁄2teaspoonsfajitaseasoning1clovegarlic,minced1poundbonelessbeeftopsirloinsteak,cut1inchthick

48-inchwholewheatflourtortillas

Salsa(optional)Sourcream(optional)

1Folda36×18-inchpieceofheavyfoilinhalftomakean18-inchsquare.Placesweetpeppersandonioninthecenteroffoil.Drizzlewithoil;sprinklewith1⁄2teaspoonofthefajitaseasoningandthegarlic.Bringuptwooppositeedgesoffoil;sealwithadoublefold.Foldtheremainingendstocompletelyenclosevegetables,leavingspaceforsteamtobuild;setaside.

2Trimfatfrommeat.Sprinkletheremaining1teaspoonfajitaseasoningevenlyoverbothsidesofmeat;rubinwithyourfingers.

3Foracharcoalgrill,placemeatandvegetablepacketontherackofanuncoveredgrilldirectlyovermediumcoals.Grilluntilmeatisdesireddonenessandvegetablesaretender,turningoncehalfwaythrough

grilling.Allow14to18minutesformedium-rare(145°F)or18to22minutesformedium(160°F);forvegetables,allowabout20minutes.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeatandvegetablepacketongrillrackoverheat.Coverandgrillasabove.)

4Meanwhile,stacktortillasandwrapinfoil.Whilemeatandvegetablesaregrilling,addtortillapackettogrill.Grillabout10minutesoruntilheatedthrough.

5Cutmeatintothinbite-sizestrips.Dividemeatamongtortillas;topwithvegetables.Rolluptortillas.Ifdesired,servewithsalsaandsourcream.

nutritionfactsperserving:333cal.,12gtotalfat(3gsat.fat),69mgchol.,454mgsodium,22gcarb.,12gdietaryfiber,33gprotein.

chickenwitholives

prep:25minutescook:13minutesmakes:4servings4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)

1tablespoonoliveoil

1mediumonion,sliced2clovesgarlic,minced115-ouncecanno-salt-addedcrushedtomatoes15.75-ouncejarslicedpittedgreenolives,drained12.25-ouncecanslicedpittedripeolives,drained2tablespoonsfinelyshreddedlemonpeel1tablespoondrainedcapers1teaspoondriedoregano,crushedFreshItalian(flat-leaf)parsleysprigs

1Inalargeskilletcookchickeninhotoilovermedium-highheatabout5minutesoruntilbrown,turningonce.Removechickenfromskillet;setaside.Addoniontoskillet;cookovermediumheatfor8to10minutesoruntiltenderandlightbrown,stirringoccasionallyandaddinggarlicforthelast1minuteofcooking.

2Stirintomatoes,olives,lemonpeel,capers,andoregano.Returnchickentoskillet.Bringtoboiling;reduceheat.Simmer,covered,for13to15minutesoruntilchickenisnolongerpink(170°F).

3Servechickenwithtomatomixture.Garnishwithparsleysprigs.nutritionfactsperserving:315cal.,13gtotalfat(2gsat.fat),82mg

chol.,957mgsodium,13gcarb.,5gdietaryfiber,36gprotein.

roastedcranberrychicken

prep:25minutesbake:20minutesoven:375°Fmakes:4servings8smallbone-inchickenthighs(2to21⁄4poundstotal),skinned1⁄4teaspoonsalt1⁄4teaspoongroundblackpepperNonstickcookingspray3⁄4cuplow-caloriecranberryjuice3⁄4cupfreshorfrozencranberries4teaspoonspackedbrownsugar

2sprigsfreshthyme1⁄4teaspoonsaltFreshthymeleavesand/orrosemarysprigs

1Preheatovento375°F.Sprinklechickenwith1⁄4teaspoonsaltandpepper.Coatanextra-largeovenproofskilletwithcookingspray;heatskilletovermedium-highheat.Placechicken,meatysidesdown,inhotskillet;cookabout5minutesoruntilbrown,turningonce.Transferskillettooven.Bakeabout20minutesoruntilchickenisnolongerpink(180°F).

2Meanwhile,forsauce,inasmallsaucepancombinecranberryjuice,cranberries,brownsugar,thymesprigs,and1⁄4teaspoonsalt.Bringtoboiling;reduceheat.Simmer,uncovered,for15to20minutesoruntilslightlythickened.Discardthymesprigs.

3Servechickenwithsauce.Garnishwiththymeleavesand/orrosemarysprigs.

nutritionfactsperserving:187cal.,5gtotalfat(1gsat.fat),107mg

chol.,383mgsodium,9gcarb.,1gdietaryfiber,26gprotein.

spinachchickenbreastrollsprep:30minutesbake:50minutesstand:10minutesoven:375°Fmakes:4servings4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)

1eggwhite

1cupshreddedpart-skimmozzarellacheese(4ounces)1⁄2ofa10-ouncepackagefrozenchoppedspinach,thawedandwelldrained1⁄3cuplow-fatcottagecheese,drained11⁄4cups(about1⁄2of26-ouncejar)light,reduced-sodiumseasonedspaghettisauce

2tablespoonsno-salt-addedtomatopaste

6ouncesdriedmultigrainorwholewheatspaghetti,cookedaccordingtopackagedirectionsanddrained(optional)

1Preheatovento375°F.Placeeachchickenbreasthalfbetweentwopiecesofplasticwrap.Usingtheflatsideofameatmallet,poundchickenlightlyuntilabout1⁄4inchthick.Removeplasticwrap.

2Forfilling,inasmallbowlcombineeggwhite,1⁄2cupofthemozzarellacheese,thespinach,andcottagecheese.Spoonfillingontochicken,spreadingtowithin1⁄2inchoftheedges.Startingfromashortend,rollupchicken.Placechickenrolls,seamsidesdown,inanungreased2-quartrectangularbakingdish.Forsauce,inamediumbowlstirtogetherspaghettisauceandtomatopaste;spoonoverchicken.

3Bake,covered,for25minutes.Sprinklewiththeremaining1⁄2cup

mozzarellacheese.Bake,uncovered,about25minutesmoreoruntilchickenisnolongerpink(170°F)andcheeseislightbrown.Letstandfor10minutesbeforeserving.Ifdesired,servewithhotcookedspaghetti.

nutritionfactsperserving:332cal.,9gtotalfat(4gsat.fat),103mgchol.,416mgsodium,15gcarb.,3gdietaryfiber,46gprotein.

blackenedchickenwithavocadosalsa

starttofinish:25minutesoven:375°Fmakes:4servings

Leanchickenisagoodwaytogetproteinwithoutexcessivesaturatedfat.

4skinless,bonelesschickenbreasthalves(about11⁄4poundstotal)2teaspoonsblackenedsteakseasoning2tablespoonsoliveoil

2tablespoonsricevinegar1⁄4teaspoongroundcumin1⁄8teaspoonsaltDashgroundblackpepper1avocado,seeded,peeled,andchopped2⁄3cupchoppedfreshorrefrigeratedpapaya1⁄3cupchoppedredsweetpepper1⁄4cupsnippedfreshcilantroFreshcilantrosprigs(optional)

1Preheatovento375°F.Lightlysprinklebothsidesofchickenwithsteakseasoning.Inalargeovenproofskilletheat1tablespoonoftheoilovermediumheat.Addchicken;cookuntilbrown,turningonce.Transferskillettooven.Bakeabout15minutesoruntilchickenisnolongerpink(170°F).

2Meanwhile,forsalsa,inalargebowlwhisktogethertheremaining1tablespoonoil,vinegar,cumin,salt,andblackpepper.Stirinavocado,

papaya,sweetpepper,and1⁄4cupcilantro.

3Servechickenwithsalsa.Ifdesired,garnishwithcilantrosprigs.nutritionfactsperserving:293cal.,14gtotalfat(2gsat.fat),82mgchol.,513mgsodium,7gcarb.,3gdietaryfiber,33gprotein.

almond-crustedchicken

starttofinish:30minutesmakes:4servings4skinless,bonelesschickenbreasthalves(1to11⁄4poundstotal)1egg,lightlybeaten

2tablespoonsbuttermilk1⁄2cupfinelychoppedalmonds1⁄2cuppanko(Japanese-stylebreadcrumbs)orfinedrybreadcrumbs

2teaspoonssnippedfreshrosemary1⁄4teaspoonsalt1tablespoonpeanutoilorcanolaoil2tablespoonschoppedshallot(1medium)

8cupsfreshspinachleaves1⁄4teaspoonsaltFreshlygroundblackpepperFreshmintleaves(optional)

1Placeeachchickenbreasthalfbetweentwopiecesofplasticwrap.Usingtheflatsideofameatmallet,poundchickenlightlyuntil1⁄4to1⁄2inchthick.Removeplasticwrap.

2Inashallowdishcombineeggandbuttermilk.Inanothershallowdish

combinealmonds,panko,rosemary,and1⁄4teaspoonsalt.Dipchickenintoeggmixture,thenintoalmondmixturetocoat.

3Ina12-inchnonstickskilletcookchicken,halfatatimeifnecessary,inhotoilovermediumheatfor4to6minutesoruntilnolongerpink,turningonce.Removechicken,reservingdrippingsinskillet.Coverchickenandkeepwarm.

4Addshallottothereserveddrippings;cookfor3to5minutesorjustuntiltender,stirringfrequently.Addspinachand1⁄4teaspoonsalt;cookabout1minuteorjustuntilspinachiswilted,tossingfrequently.Servechickenwithwiltedspinach.Sprinklewithpepperand,ifdesired,garnishwithmint.

nutritionfactsperserving:276cal.,11gtotalfat(1gsat.fat),66mgchol.,456mgsodium,11gcarb.,3gdietaryfiber,33gprotein.

grilledchickenwithwatermelonsalsaprep:35minuteschill:1hourgrill:12minutesmakes:6servings

2cupsseededandchoppedwatermelon1⁄2cupchoppedcucumber1⁄2cupchoppedorangeoryellowsweetpepper(1small)1⁄4cupfreshorfrozencornkernels

2tablespoonssnippedfreshcilantro

1to2freshjalapeñochilepeppers,seededandchopped*1tablespoonfinelychoppedredonion

1teaspoonfinelyshreddedlimepeel1⁄4cuplimejuice

1teaspoonpackedbrownsugar1⁄4teaspoonsalt1⁄4teaspooncrushedredpepper6skinless,bonelesschickenbreasthalves(about2poundstotal)

1teaspoonlemon-pepperseasoning

1tablespoonvegetableoil

Halvedlimeslices(optional)

1Forsalsa,inamediumbowlcombinewatermelon,cucumber,sweetpepper,corn,cilantro,jalapeñochilepeppers,andredonion.Inasmallbowlcombine1⁄2teaspoonofthelimepeel,2tablespoonsofthelimejuice,thebrownsugar,salt,andcrushedredpepper.Addtowatermelonmixture;tossgentlytocoat.Coverandchillfor1hourtoletflavorsblend.

2Sprinklechickenwithlemon-pepperseasoning.Inasmallbowlcombinetheremaining1⁄2teaspoonlimepeel,theremaining2tablespoonslimejuice,andtheoil.

3Foracharcoalgrill,grillchickenontherackofanuncoveredgrilldirectlyovermediumcoalsfor12to15minutesoruntilchickenisnolongerpink(170°F),turningoncehalfwaythroughgrillingandbrushingwithoilmixtureduringthelast2minutesofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placechickenongrillrackoverheat.Coverandgrillasabove.)Servechickenwithsalsaand,ifdesired,limeslices.

nutritionfactsperserving:221cal.,4gtotalfat(1gsat.fat),88mgchol.,360mgsodium,9gcarb.,1gdietaryfiber,36gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

goldengrilledchickenthighswithapricotsprep:25minutesmarinate:2to4hoursgrill:12minutesmakes:4servings

1poundskinless,bonelesschickenthighsSaltGroundblackpepper1⁄2cupapricotnectar

6tablespoonsapricotpreserves1⁄4cupsnippedfreshmint1tablespoonoliveoil

1tablespoonsherryvinegar1⁄2teaspooncurrypowder1clovegarlic,minced4mediumapricots,halvedandpitted1⁄4cupchoppedpistachionuts1⁄4cupchoppedgreenonions(2)1tablespoonDijon-stylemustard

1teaspoonoliveoil1⁄2teaspoonmustardseeds1⁄4teaspoonsalt

1Sprinklechickenwithsaltandpepper.Placechickeninaresealableplasticbagsetinashallowdish.Formarinade,inasmallbowlcombine1⁄4cupofthenectar,2tablespoonsofthepreserves,2tablespoonsofthemint,1tablespoonoil,vinegar,currypowder,andgarlic.Pourmarinadeoverchicken.Sealbag;turntocoatchicken.Marinateintherefrigeratorfor2to4hours,turningbagonceortwice.Drainchicken,discardingmarinade.

2Foracharcoalgrill,grillchickenontherackofanuncoveredgrilldirectlyovermediumcoalsfor12to15minutesoruntilchickenisnolongerpink(180°F),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placechickenongrillrackoverheat.Coverandgrillasabove.)

3Whilechickenisgrilling,addapricots,cutsidesdown,togrill.Grillabout5minutesoruntillightgrillmarksappear.

4Forsauce,inasmallbowlcombinetheremaining1⁄4cupnectar,theremaining4tablespoonspreserves,theremaining2tablespoonsmint,3tablespoonsofthepistachios,thegreenonions,mustard,1teaspoonoil,mustardseeds,and1⁄4teaspoonsalt.Servechickenandapricotswithsauceandsprinklewiththeremaining1tablespoonpistachios.

nutritionfactsperserving:348cal.,13gtotalfat(2gsat.fat),94mgchol.,504mgsodium,33gcarb.,2gdietaryfiber,25gprotein.

chickenwithpretzelsandcouscous

prep:15minutesbake:10minutesoven:425°Fmakes:6servings

PeanutshaveaheftyamountofvitaminEandomega-3fats,whichhelpkeepLDLcholesterollow.

Nonstickcookingspray

1cuppretzelsticks2⁄3cupunsaltedpeanuts1⁄4to1⁄2teaspooncrushedredpepper(optional)1⁄2cuprefrigeratedorfrozeneggproduct,thawed,or2eggs,lightlybeaten114-to16-ouncepackagechickenbreasttenderloins116-ouncepackagefrozensweetpepperandonionstir-fryvegetables1⁄2cupreduced-sodiumchickenbroth1⁄2cupcouscous2tablespoonsseasonedricevinegar1tablespooncanolaoil

1recipeDippingSauce

1Preheatovento425°F.Linea15x10x1-inchbakingpanwithfoil.Coatfoilwithcookingspray;setpanaside.Inafoodprocessor*combinepretzels,1⁄2cupofthepeanuts,andthecrushedredpepper(ifusing).Coverandprocessuntilchopped.Transfermixturetoaplasticbag.

2Poureggproductintoashallowdish.Dipchicken,afewpiecesatatime,intoeggproduct,allowingexcesstodripoff.Addtopretzelmixtureinbag,shakingtocoat.Arrangechickeninthepreparedbakingpan.Bakefor10to15minutesoruntilnolongerpink(170°F).

3Meanwhile,inalargesaucepancombinestir-fryvegetablesandbroth.Bringtoboiling.Stirincouscous;removefromheat.Letstand,covered,for5minutes.Choptheremainingpeanuts.Stirchoppedpeanuts,vinegar,andoilintocouscousmixture.

4ServechickenwithcouscousmixtureandDippingSauce.nutritionfactsperserving:336cal.,12gtotalfat(2gsat.fat),39mgchol.,344mgsodium,31gcarb.,4gdietaryfiber,26gprotein.

dippingsauce:Inasmallbowlcombine1⁄3cupplainlow-fatyogurt,2tablespoonsyellowmustard,and2teaspoonshoney.Makesabout1⁄2cup.

*tip:Ifyoudonothaveafoodprocessor,placepretzelsinalargeresealableplasticbag;sealbagandusearollingpinormeatmallettocrushpretzels.Chop1⁄2cupofthepeanutsandaddtocrushedpretzelsinbag.

lemonchickenstir-fry

starttofinish:25minutesmakes:4servings3⁄4cupreduced-sodiumchickenbroth3tablespoonslemonjuice1tablespooncornstarch1tablespoonreduced-sodiumsoysauce

2tablespoonsvegetableoil

116-ouncepackagefrozenstir-fryvegetables(anyblend)1poundskinless,bonelesschickenbreasthalves,cutintothinbite-sizestrips

2cupshotcookedbrownrice

Reduced-sodiumsoysauce(optional)

1Forsauce,inasmallbowlstirtogetherbroth,lemonjuice,cornstarch,and1tablespoonsoysauce;setaside.

2Inalargeskilletheat1tablespoonoftheoilovermedium-highheat.Addstir-fryvegetables;cookandstirfor5to7minutesoruntilcrisp-tender.Removefromskillet.

3Addtheremaining1tablespoonoiltoskillet;addhalfofthechicken.Cookandstirfor2to3minutesoruntilchickenisnolongerpink.Removefromskillet.Repeatwiththeremainingchicken(addmoreoilifnecessary).Returnallofthechickentoskillet;pushfromcenterofskillet.

4Stirsauce;addtocenterofskillet.Cookandstiruntilthickenedandbubbly.Returnvegetablestoskillet;stirallingredientstogethertocoatwithsauce.Cookandstirfor1to2minutesmoreoruntilheatedthrough.Servewithhotcookedrice.Ifdesired,passadditionalsoysauce.

nutritionfactsperserving:350cal.,9gtotalfat(1gsat.fat),66mgchol.,351mgsodium,33gcarb.,4gdietaryfiber,32gprotein.

edamame-chickenstir-fry

starttofinish:30minutesmakes:4servings3tablespoonshoisinsauce1tablespoonricevinegar

1tablespoonreduced-sodiumsoysauce1⁄4teaspooncrushedredpepper1tablespoonoliveoilorcanolaoil

2teaspoonsgratedfreshginger

1cupdiagonallyslicedcarrots(2medium)

2cupsbroccoliflorets

1cupfreshorfrozenshelledsweetsoybeans(edamame),thawed8ouncesskinless,bonelesschickenbreasthalves,cutintothinbite-sizestrips18.8-ouncepouchcookedlonggrainbrownrice

1Forsauce,inasmallbowlstirtogetherhoisinsauce,vinegar,soysauce,andcrushedredpepper;setaside.

2Pour2teaspoonsoftheoilintoawokorlargenonstickskillet;heatwokovermedium-highheat.Addginger;cookandstirfor15seconds.Addcarrots;cookandstirfor1minute.Addbroccoliandedamame;cook

andstirfor4to5minutesoruntilvegetablesarecrisp-tender.Removevegetablesfromwok.

3Addtheremaining1teaspoonoiltowok.Addchicken;cookandstirfor2to3minutesoruntilchickenisnolongerpink.Returnvegetablestowok.Addsauce;stirallingredientstogethertocoatwithsauce.Cookandstiruntilheatedthrough.

4Meanwhile,heatriceaccordingtopackagedirections.Servechickenmixtureoverrice.

nutritionfactsperserving:312cal.,9gtotalfat(1gsat.fat),33mgchol.,299mgsodium,35gcarb.,5gdietaryfiber,23gprotein.

chickenlomeinstarttofinish:45minutesmakes:6servings6tablespoonsreduced-sodiumsoysauce1tablespoonricevinegar

4teaspoonssugar

12ouncesskinless,bonelesschickenbreasthalves,cutintobite-sizestrips10ouncesdriedChineseeggnoodlesorlinguine1⁄3cupreduced-sodiumchickenbroth2teaspoonscornstarch1tablespoonvegetableoil

1tablespoonsesameoil

4clovesgarlic,minced1⁄2cupshreddedcarrot(1medium)

1cupchoppedbokchoy

4greenonions,cutintothin2-inchstrips

1Formarinade,inamediumbowlcombine2tablespoonsofthesoysauce,thevinegar,and2teaspoonsofthesugar.Addchicken;tossgentlytocoat.Coverandmarinateatroomtemperaturefor20minutesorintherefrigeratorfor1hour.Drainchicken,discardingmarinade.

2Meanwhile,cooknoodlesaccordingtopackagedirections;drain.

Rinsewithcoldwater;drainagain.Forsauce,inasmallbowlstirtogethertheremaining4tablespoonssoysauce,theremaining2teaspoonssugar,thebroth,andcornstarch;setaside.

3Pourvegetableoilandsesameoilintoawokorlargenonstickskillet;heatwokovermedium-highheat.Addgarlic;cookandstirfor30seconds.Addcarrot;cookandstirfor2minutes.Addbokchoyandgreenonions;cookandstirfor2minutesmore.Removevegetablesfromwok.

4Addchickentowok(addmorevegetableoilifnecessary);cookandstirfor3to4minutesoruntilnolongerpink.Pushfromcenterofwok.Stirsauce;addtocenterofwok.Cookandstiruntilthickenedandbubbly.Addcookednoodlesandvegetables;stirallingredientstogethertocoatwithsauce.Cookuntilheatedthrough,stirringoccasionally.

nutritionfactsperserving:326cal.,7gtotalfat(1gsat.fat),73mgchol.,615mgsodium,42gcarb.,2gdietaryfiber,22gprotein.

beeforporklomein:Prepareasdirected,exceptsubstitute12ouncesbonelessbeefsirloinsteakorleanbonelessporkforthechickenandcookfor2to3minutesoruntilslightlypinkincenter.

perserving:339cal.,9gtotalfat(2gsat.fat),64mgchol.,617mgsodium,42gcarb.,2gdietaryfiber,22gprotein.

shrimplomein:Prepareasdirected,exceptsubstitute12ouncesfreshorfrozenpeeledanddeveinedshrimp,thawed,forthechickenandcookshrimpabout3minutesoruntilopaque.

perserving:324cal.,8gtotalfat(1gsat.fat),126mgchol.,657mgsodium,43gcarb.,2gdietaryfiber,21gprotein.

spicywildmushroomandchickenstroganoff

starttofinish:30minutesmakes:6servings18-ouncecartonfat-freesourcream2tablespoonsall-purposeflour2tablespoonstomatopaste

1tablespoonWorcestershiresauce1⁄2cupbeefbroth2teaspoonsfinelychoppedcannedchipotlepeppersinadobosauce*

2tablespoonsoliveoil

6cupsslicedassortedfreshmushrooms,suchascremini,oyster,stemmedshiitake,and/orbutton(1pound)1mediumsweetonion,halvedandthinlysliced1⁄2teaspoonseasonedsalt1⁄4teaspoongroundblackpepper1⁄8teaspoonpaprika1poundskinless,bonelesschickenbreasthalves,cutintobite-sizepieces

3cupshotcookednoodles

Snippedfreshparsley(optional)

1Inasmallbowlcombine2⁄3cupofthesourcream,theflour,tomatopaste,andWorcestershiresauce.Stirinbrothandchipotlechilepeppers;setaside.

2Inanextra-largeskilletheat1tablespoonoftheoilovermedium-highheat.Addmushroomsandonion;cookuntilonionistenderandmostoftheliquidisevaporated,stirringfrequently.Meanwhile,inamediumbowlcombineseasonedsalt,blackpepper,andpaprika.Addchicken;tossgentlytocoat.Addtheremaining1tablespoonoiltoskillet.Addchicken;cookandstiruntilchickenisnolongerpink.

3Addsourcreammixturetoskillet;cookandstiruntilthickenedandbubbly.Reduceheat;cookandstirfor2minutesmore.

4Servechickenmixtureoverhotcookednoodles.Topwiththeremainingsourcreamand,ifdesired,garnishwithparsley.

nutritionfactsperserving:314cal.,7gtotalfat(1gsat.fat),70mgchol.,394mgsodium,36gcarb.,3gdietaryfiber,26gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

chicken,macaroni,andcheese

starttofinish:35minutesmakes:5servings

Multigrainpasta,spinach,andreduced-fatcheeseprovideabeneficialboosttothisone-dishmeal.

11⁄2cupspackageddriedmultigrainorregularelbowmacaroniNonstickcookingspray12ouncesskinless,bonelesschickenbreasthalves,cutinto1-inchpieces1⁄4cupfinelychoppedonion16.5-ouncecontainerlightsemisoftcheesewithgarlicandherb12⁄3cupsfat-freemilk

1tablespoonall-purposeflour3⁄4cupshreddedreduced-fatcheddarcheese(3ounces)

2cupspackagedfreshbabyspinach

1cupcherrytomatoes,quartered

1Cookmacaroniaccordingtopackagedirections,exceptdonotaddanysalttothewater;drain.

2Meanwhile,coatalargenonstickskilletwithcookingspray;heatskilletovermedium-highheat.Addchickenandonion;cookfor4to6minutesoruntilchickenisnolongerpinkandonionistender,stirringfrequently.(Ifonionbrownstooquickly,reduceheattomedium.)Removeskilletfrom

heat.Stirinsemisoftcheeseuntilmelted.

3Inamediumbowlwhisktogethermilkandflouruntilsmooth.Addtochickenmixture;cookandstirovermediumheatuntilthickenedandbubbly.Reduceheattolow.Stirincheddarcheeseuntilmelted.Addcookedmacaroni;cookandstirfor1to2minutesoruntilheatedthrough.Stirinspinachandtomatoes.Serveimmediately.

nutritionfactsperserving:369cal.,12gtotalfat(7gsat.fat),85mgchol.,393mgsodium,33gcarb.,4gdietaryfiber,33gprotein.

grilledspicedchickenkabobsprep:25minutesmarinate:1to24hoursgrill:8minutesmakes:4servings

1tablespoonpaprika1tablespoonoliveoil

2teaspoonsgarlicpowder

2teaspoonsdriedthyme,crushed2teaspoonsdriedoregano,crushed1teaspoonsalt

1teaspoonAsianchilisauce

1to11⁄4poundsskinless,bonelesschickenbreasthalves,cutinto1-inchpieces12to16babypattypansquashor2smallyellowsummersquash,cutintochunksOliveoil(optional)

1Formarinade,inalargebowlcombinepaprika,1tablespoonoil,garlicpowder,thyme,oregano,salt,andchilisauce.Addchickenandsquash;tossgentlytocoat.Coverandmarinateintherefrigeratorfor1to24hours,tossingonceortwice.

2Ifusingwoodenskewers,soakinwaterforatleast30minutes;drainbeforeusing.Oneight8-inchskewersthreadchickenandsquash,leaving1⁄4inchbetweenpieces.

3Foracharcoalgrill,grillkabobsontherackofanuncoveredgrilldirectlyovermediumcoalsfor8to10minutesoruntilchickenisno

longerpink,turningoccasionallytobrownevenly.(Foragasgrill,preheatgrill.Reduceheattomedium.Placekabobsongrillrackoverheat.Coverandgrillasabove.)Ifdesired,drizzlekabobswithadditionaloilbeforeserving.

nutritionfactsperserving:174cal.,5gtotalfat(1gsat.fat),66mgchol.,672mgsodium,4gcarb.,1gdietaryfiber,27gprotein.

nutritionnoteEnjoythesweetlife—withnosugaradded!Grillingveggiesbringsouttheirnaturalflavorandsweetnesswithouttheextracalories.

chickensausagewithbowtiesandsweetpeppers

starttofinish:25minutesmakes:4to6servings8ouncesdriedfarfallepasta(bowties)orrigatonipasta12ouncessweetItalianorapple-flavorcookedchickensausagelinks,cutinto1-inchpieces2mediumredand/oryellowsweetpeppers,seededandcutinto1-inchpieces1⁄2cuplower-sodiumbeefbrothorreduced-sodiumchickenbroth1⁄4cupsnippedfreshbasilorItalian(flat-leaf)parsley1⁄4cupfinelyshreddedParmigiano-ReggianocheeseorParmesancheese(1ounce)

1InaDutchovencookpastaaccordingtopackagedirections;drain.ReturnpastatohotDutchoven;coverandkeepwarm.

2Meanwhile,inalargeskilletcooksausageandsweetpeppersovermediumheatabout8minutesoruntilsausageisbrown,stirringoccasionally.

3Stirbrothintosausagemixture.Bringtoboiling;reduceheat.Simmer,uncovered,for5minutes.Addsausagemixtureandbasiltocookedpasta;tossgentlytocoat.Sprinkleeachservingwithcheese.

nutritionfactsperserving:378cal.,10gtotalfat(4gsat.fat),29mgchol.,630mgsodium,48gcarb.,3gdietaryfiber,24gprotein.

turkey-spinachtoss

starttofinish:20minutesmakes:4servings2turkeybreasttenderloins(about1poundtotal)1⁄4teaspooncoarsegroundblackpepper

2tablespoonsbutter

2ouncesthinlyslicedcookedham,cutintobite-sizestrips1⁄2cuporangejuice29-to10-ouncepackagesfreshspinachSaltCoarsegroundblackpepperOrangewedges(optional)

1Splitturkeytenderloinsinhalfhorizontally.Sprinkleturkeywith1⁄4teaspoonpepper.Inanextra-largeskilletheatbutterovermedium-highheatuntilmelted.Addturkey;cookabout12minutesoruntilnolongerpink(165°F),turningonce.Removefromskillet;coverandkeepwarm.

2Addhamtohotskillet;cookandstirfor1to2minutesoruntilhamisheatedthroughandstartingtocrisp.Usingaslottedspoon,removehamfromskillet.Addorangejuicetoskillet;bringtoboiling.Addspinach,halfatatime,ifnecessary;cookabout1minuteorjustuntilspinachstartstowilt.

3Usingtongs,removespinachfromskilletanddivideamongdinnerplates.Sprinklewithsaltandadditionalpepper.Sliceturkey;arrangeturkeyandhamonspinach.Drizzlewithanyorangejuiceremaininginskillet.Ifdesired,servewithorangewedges.

nutritionfactsperserving:244cal.,8gtotalfat(4gsat.fat),94mgchol.,528mgsodium,9gcarb.,3gdietaryfiber,34gprotein.

turkeytetrazzini

prep:30minutesbake:25minutesstand:5minutesoven:400°Fmakes:4servingsNonstickcookingspray

4ouncesdriedwholewheatspaghetti

2cupsslicedfreshcremini,stemmedshiitake,orbuttonmushrooms3⁄4cupchoppedredand/orgreensweetpepper

1cupfat-freemilk

3tablespoonsall-purposeflour

112-ouncecanevaporatedfat-freemilk1⁄2teaspooninstantchickenbouillongranules1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper1cupchoppedcookedturkeyorchickenbreast(5ounces)1⁄2cupfinelyshreddedParmesancheese(2ounces)

2tablespoonssnippedfreshparsley

1Preheatovento400°F.Lightlycoata2-quartsquarebakingdishwithcookingspray;setaside.Inalargesaucepancookspaghettiaccordingtopackagedirections,exceptomitanyoilandsalt;Addmushroomsand

sweetpepperforthelast3to5minutesofcooking;draininacolander.

2Inthesamesaucepanwhisktogether1cupmilkandflouruntilsmooth.Stirinevaporatedmilk,bouillongranules,salt,andblackpepper;cookandstirovermediumheatuntilthickenedandbubbly.Stirinspaghettimixture,turkey,1⁄4cupofthecheese,andtheparsley.Transfertopreparedbakingdish.

3Bake,covered,for20to25minutesorjustuntilheatedthrough.Sprinklewiththeremaining1⁄4cupcheese.Bake,uncovered,for5minutesmore.Letstandfor5minutesbeforeserving.

nutritionfactsperserving:347cal.,4gtotalfat(2gsat.fat),41mgchol.,562mgsodium,51gcarb.,5gdietaryfiber,29gprotein.

make-aheaddirections:PrepareasdirectedthroughStep2.Coverandchillfor2to24hours.Toserve,bakeasdirected,exceptincreasethefirstbakingtimeto25to30minutes.

turkey-cranberryfriedrice

starttofinish:25minutesmakes:4servings

ThisdishprovidestheheartinessandgoodflavorofThanksgivingfavorites—cranberries,turkey,applecider,andpecans.

1pounduncookedgroundturkeybreast1⁄2cupchoppedcelery(1stalk)1⁄2cupchoppedonion(1medium)18.8-ouncepouchcookedlonggrainandwildrice1⁄2cupappleciderorapplejuice1⁄3cupdriedcranberries1⁄2teaspoondriedthyme,crushed1⁄3cupchoppedpecans,toasted1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

1Inanextra-largeskilletcookgroundturkey,celery,andonionovermediumheatuntilturkeyisnolongerpinkandvegetablesaretender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.

2Meanwhile,heatcookedriceaccordingtopackagedirections.3Stirrice,applecider,driedcranberries,andthymeintoturkeymixture;cookandstiruntilliquidisabsorbed.Stirinpecans.Seasonwithsaltandpepper.

nutritionfactsperserving:337cal.,9gtotalfat(1gsat.fat),55mgchol.,434mgsodium,34gcarb.,2gdietaryfiber,29gprotein.

nutritionnoteWhenbuyinggroundturkey,lookfortheword“breast”onthelabel.Otherproductsmaycontainhigh-fatdarkmeat,whilegroundturkeybreastcontainswhitemeatonly.

chili-gingerturkeymeatballsintomatosauceprep:30minutescook:10minutesmakes:6servings1mediumonion,cutup2to3freshserranochilepeppers,seededandfinelychopped*2tablespoonssnippedfreshcilantro1tablespoongratedfreshginger

1eggyolk

11⁄2cupssoftwholewheatbreadcrumbs(2slices)1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper11⁄2poundsuncookedgroundturkeybreast2tablespoonscanolaoil1largeonion,cutintothinwedges2clovesgarlic,minced

115-ouncecanno-salt-addedtomatosauce1⁄4cupwater

1teaspoonsugar1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

3cupshotcookedrice

1Inafoodprocessorcombinecutuponion,1to2oftheserranopeppers,thecilantro,andginger.Coverandprocessuntilfinelychopped.Transfertoalargebowl.Stirineggyolk,breadcrumbs,1⁄2teaspoonsalt,and1⁄4teaspoonblackpepper.Addgroundturkey;mixwell.Shapeturkeymixtureinto11⁄2-inchmeatballs.

2Inanextra-largeskilletcookmeatballsinhotoilovermediumheatuntilbrown.Removemeatballs,reservingdrippingsinskillet.Addonionwedgesandgarlictothereserveddrippings;cookfor5minutes,stirringfrequently.

3Stirintomatosauce,thewater,sugar,1⁄4teaspoonsalt,1⁄4teaspoonblackpepper,andtheremaining1to2serranopeppers.Bringtoboiling;reduceheat.Stirinmeatballs.Cook,covered,for10to15minutesoruntilmeatballsarenolongerpink(165°F).Serveoverhotcookedrice.

nutritionfactsperserving:340cal.,7gtotalfat(1gsat.fat),90mgchol.,414mgsodium,36gcarb.,3gdietaryfiber,31gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

caramelizedporkwithmelon

starttofinish:25minutesmakes:4servings31⁄2cupspeeled,seeded,andchoppedcantaloupe(1small)1⁄4cuporangejuice

3tablespoonshoisinsauce1⁄3cupslicedgreenonions4bone-inporkcenter-cutloinchops,cut1⁄2inchthickSaltGroundblackpepper1tablespoonvegetableoilShreddednapacabbage(optional)

1Inafoodprocessororblendercombine2cupsofthecantaloupeandtheorangejuice.Coverandprocessorblenduntilsmooth.Transfer1⁄2cupofthepureedmixturetoasmallbowl;stirinhoisinsauce.

2Presstheremainingpureedmixturethroughafine-meshsieve,reservingjuiceanddiscardingsolids.Inamediumbowlcombinetheremaining11⁄2cupscantaloupe,thestrainedjuice,andgreenonions;setaside.

3Trimfatfromchops.Sprinklechopslightlywithsaltandpepper.Remove2tablespoonsofthehoisinmixture;brushoverbothsidesofchops.Inanextra-largeskilletheatoilovermediumheat.Addchops;cookfor6to8minutesoruntilslightlypinkincenter(160°F),turningonce.Removefromskillet.

4Addtheremaininghoisinmixturetoskillet;cookandstiruntilheated

through.Spoonwarmhoisinmixtureontodinnerplates.Topwithchops.

5Addcantaloupemixturetoskillet;cookandstiruntilwarm.Spoonoverchops.Ifdesired,servewithcabbage.

nutritionfactsperserving:327cal.,10gtotalfat(2gsat.fat),117mgchol.,452mgsodium,19gcarb.,2gdietaryfiber,39gprotein.

grilledporkandpineapple

starttofinish:20minutesmakes:4servings4bonelessporktoploinchops,cut3⁄4inchthick1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

16-ouncecartonplainfat-freeyogurt1⁄3cuplow-sugarorangemarmalade1freshpineapple,peeled,cored,andcutcrosswiseinto1⁄2-inchslices2tablespoonscoarselychoppedtoastedpecans

1tablespoonfreshthymeleaves

1Trimfatfromchops.Sprinklebothsideswithsaltandpepper.Inasmallbowlcombineyogurtand2tablespoonsofthemarmalade;setaside.

2Foracharcoalgrill,grillchopsontherackofanuncoveredgrilldirectlyovermediumcoalsfor4minutes.Turnchops;addpineappletogrill.Brushchopsandpineapplewiththeremainingmarmalade.Grillfor3to5minutesmoreoruntilchopsareslightlypinkincenter(160°F)andpineapplehaslightgrillmarks,turningpineappleoncehalfwaythroughgrilling.

3Arrangechopsandpineappleondinnerplates.Topwithyogurtmixture;sprinklewithpecansandthyme.

nutritionfactsperserving:295cal.,5gtotalfat(2gsat.fat),94mg

chol.,242mgsodium,28gcarb.,2gdietaryfiber,35gprotein.

nutritionnoteWhenitcomestomeat,portioncontrolisinthepalmofyourhand.Takealook!Visually,yourpalmisaboutthesizeofareasonableportionofmeat,whichis4ouncesuncooked,or3ouncescooked.

porkchopspizziola

prep:20minutescook:30minutesmakes:4servings4bone-inporkriborloinchops,cut1⁄2inchthick

1tablespooncanolaoil

1tablespoonsnippedfreshoreganoor1teaspoondriedoregano,crushed2clovesgarlic,minced114.5-ouncecanno-salt-addeddicedtomatoes,undrained1⁄4cupdryredwineorlow-sodiumtomatojuice

1tablespoontomatopaste

Smallfreshoreganoleavesand/orsnippedfreshoregano(optional)

1Trimfatfromchops.Inalargeskilletcookchopsinhotoilovermedium-highheatuntilbrownonbothsides.Removefromskillet.

2Adddriedoregano(ifusing)andgarlictoskillet;cookandstirfor15seconds.Stirintomatoes,wine,andtomatopaste.Bringtoboiling.Returnchopstoskillet;reduceheat.Simmer,covered,for30minutes.

3Transferchopstoaservingdish.Skimoffanyfatfromtomatomixture.Stir1tablespoonsnippedfreshoregano(ifusing)intotomatomixture.Ifdesired,cook,uncovered,for1to2minutesmoreoruntilmixturereachesdesiredconsistency,stirringoccasionally.Servechopswithtomatomixture.Ifdesired,sprinklewithadditionalfreshoregano.

nutritionfactsperserving:210cal.,10gtotalfat(3gsat.fat),58mgchol.,130mgsodium,7gcarb.,2gdietaryfiber,19gprotein.

roastedporktenderloinwithblackberrysauce

prep:20minutesmarinate:2to5hoursroast:30minutesstand:10minutesoven:425°Fmakes:6servings

Ifpressedfortime,piercingthetenderloininseveralplaceswithaforkwillallowmarinadetoworkitsmagicmorequickly.

111⁄2-poundporktenderloin1⁄4cupblackberrypreserves,meltedandcooled1⁄4cupdrywhitewineorapplejuice2tablespoonsbalsamicvinegar2tablespoonsoliveoil

2tablespoonsDijon-stylemustard

3clovesgarlic,minced1teaspoonsoysauce

1teaspoonfinelyshreddedorangepeel1⁄2teaspoonsnippedfreshrosemaryShreddedorangepeel(optional)

1Trimfatfrommeat.Placemeatinaresealableplasticbagsetina

shallowdish.Formarinade,inasmallbowlcombinepreserves,wine,vinegar,oil,mustard,garlic,soysauce,1teaspoonorangepeel,androsemary.Pourmarinadeovermeat.Sealbag;turntocoatmeat.Marinateintherefrigeratorfor2to5hours,turningbagoccasionally.

2Preheatovento425°F.Drainmeat,reservingmarinade.Placemeatonarackinashallowroastingpan.Roastfor30to40minutesoruntilmeatisdone(155°F).Removefromoven.Coverwithfoil;letstandfor10minutesbeforeserving.(Temperatureofthemeatafterstandingshouldbe160°F.)

3Meanwhile,forsauce,inasmallsaucepanbringthereservedmarinadetoboiling;reduceheat.Simmer,uncovered,about5minutesoruntildesiredconsistency.

4Slicemeat.Servemeatwithsauce.Ifdesired,garnishwithadditionalorangepeel.

nutritionfactsperserving:221cal.,7gtotalfat(1gsat.fat),74mgchol.,244mgsodium,11gcarb.,0gdietaryfiber,24gprotein.

cranberry-pearporktenderloinprep:30minutesroast:25minutesstand:10minutesoven:425°Fmakes:4servings1cupChardonnay,otherdrywhitewine,orcranberryjuice3⁄4cupchickenbroth1⁄3cupdriedcranberries1tablespoonhoney6inchesstickcinnamon

2sprigsfreshthyme1⁄4teaspoonsalt1⁄8to1⁄4teaspoongroundblackpepper2smallpears,peeled,cored,andsliced11-poundporktenderloin1tablespoonoliveoil1tablespoonsnippedfreshrosemary

1tablespoonsnippedfreshthyme1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper

1Preheatovento425°F.Forsauce,inamediumsaucepancombineChardonnay,broth,driedcranberries,honey,cinnamon,thymesprigs,1⁄4teaspoonsalt,and1⁄8to1⁄4teaspoonpepper.Bringtoboiling;reduceheat.Simmer,covered,for10minutes.Removeanddiscardcinnamonandthymesprigs.Addpears.Simmer,uncovered,for5minutesmore.Transfermixturetoafoodprocessor.Coverandprocessuntilsmooth.

2Meanwhile,trimfatfrommeat.Brushmeatwithoil.Sprinklewithrosemary,snippedthyme,1⁄4teaspoonsalt,and1⁄8teaspoonpepper.Placeonarackinashallowroastingpan.

3Roastfor25to35minutesoruntilmeatisdone(155°F).Removefromoven.Coverwithfoil;letstandfor10minutes.(Temperatureofthemeatafterstandingshouldbe160°F.)Slicemeat.Servemeatwithsauce.

nutritionfactsperserving:287cal.,6gtotalfat(1gsat.fat),74mgchol.,535mgsodium,24gcarb.,3gdietaryfiber,24gprotein.

porkmedallionsincreamsauce

starttofinish:25minutesmakes:4servings

1poundporktenderloin1⁄2teaspoongarlicsalt1⁄2teaspooncoarsegroundblackpepper1⁄4teaspoononionpowder1⁄4teaspoondriedthyme,crushed

2tablespoonsoliveoil

2tablespoonsfinelychoppedshallot(1medium)1⁄4cupdryvermouth1⁄3cuphalf-and-halforlightcream

1tablespoonhoneymustard1⁄3cupreduced-sodiumchickenbroth1⁄4cupfinelychoppedredsweetpepper2cupshotcookednoodlesorpasta(optional)

1Trimfatfrommeat.Cutmeatcrosswiseinto1-inchslices.Placemeat,cutsidesup,onabakingsheetortray.Presseachslicewiththepalmofyourhandtomakeaneven1⁄2-inchthickness.Inasmallbowlcombinegarlicsalt,pepper,onionpowder,andthyme;sprinkleoverbothsidesofmeat.

2Ina12-inchskilletcookmeatinhotoilovermedium-highheatfor4to6minutesoruntilmeatisslightlypinkincenter(160°F),turningonce.Removefromskillet.

3Addshallottoskillet;cookandstirfor30seconds.Carefullyaddvermouth;cookandstiruntilvermouthisnearlyevaporated.Addhalf-and-half.Bringtosimmering.Stirinmustard(mixturemayappearcurdled).Returnmeattoskillet;addbrothandsweetpepper.Returntosimmering;cook,uncovered,about2minutesoruntilsauceisslightlythickened,stirringoccasionally.

4Servemeatwithsauceand,ifdesired,hotcookednoodles.nutritionfactsperserving:242cal.,12gtotalfat(3gsat.fat),81mgchol.,260mgsodium,4gcarb.,0gdietaryfiber,25gprotein.

porkloinwithparsnipsandpears

starttofinish:25minutesmakes:4servings1poundbonelessporktoploinroast1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper3tablespoonsPickapeppasauceorWorcestershiresauce

1tablespoonoliveoil

3to4smallparsnips,peeledandsliced2pears,coredandslicedand/orchopped1⁄2cuppearnectarorapplejuiceSnippedfreshItalian(flat-leaf)parsley(optional)

1Trimfatfrommeat.Cutmeatinto1⁄2-inchslices;sprinklelightlywithsaltandblackpepper.BrushwithsomeofthePickapeppasauce.

2Ina12-inchskilletcookmeatinhotoilovermediumheatuntilbrownonbothsides.Transfermeattoaplate,reservingdrippingsinskillet.Covermeatandkeepwarm.

3Addparsnipsandpearstothereserveddrippings;cookabout5minutesoruntilparsnipsarecrisp-tender,stirringoccasionally.StirintheremainingPickapeppasauceandpearnectar;returnmeattoskillet.Cookabout5minutesoruntilmeatisslightlypinkincenter(160°F).Dividemeat,parsnips,andpearsamongdinnerplates.

4Forsauce,bringnectarmixturetoboiling;reduceheat.Boilgently,uncovered,untilslightlythickened.Poursauceovermeat,parsnips,andpears.Ifdesired,sprinklewithparsley.

nutritionfactsperserving:311cal.,11gtotalfat(3gsat.fat),62mgchol.,293mgsodium,28gcarb.,4gdietaryfiber,26gprotein.

gingeredporkskewerswithorangecouscous

prep:20minutesgrill:18minutesmakes:4servings1poundporktenderloinorporksirloinroast1⁄8teaspoongroundblackpepper1⁄3cuporangejuiceorlemonjuice

2tablespoonshoney

2teaspoonsgratedfreshgingeror1⁄2teaspoongroundginger2oranges,cutintowedges1cupreduced-sodiumchickenbroth

1teaspoonfinelyshreddedorangepeel2⁄3cupwholewheatcouscous

2tablespoonssnippedfreshmint

1Ifusingwoodenskewers,soakinwaterforatleast30minutes;drainbeforeusing.Trimfatfrommeat.Cutmeatinto11⁄2-inchpieces.Sprinklewithpepper.Threadmeatontofour6-inchskewers,leaving1⁄4inchbetweenpieces.Inasmallbowlcombinejuice,honey,andginger;setaside.

2Foracharcoalgrill,grillmeatskewersonthegreasedrackofanuncoveredgrilldirectlyovermediumcoalsfor18to20minutesoruntil

meatisslightlypinkincenterandjuicesrunclear,turningoccasionallytobrownevenlyandbrushingwithlemonmixtureduringthelast3minutesofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placemeatskewersongreasedgrillrackoverheat.Coverandgrillasabove.)

3Whilemeatskewersaregrilling,addorangewedgestogrill.Grillfor4to5minutesoruntilheatedthroughandgrillmarksappear,turningoncehalfwaythroughgrilling.

4Meanwhile,inamediumsaucepancombinebrothandorangepeel.Bringtoboiling.Stirincouscous;removefromheat.Letstand,covered,for5minutes.Fluffwithafork;stirinmint.

5Removemeatfromskewers.Servemeatandorangewedgeswithcouscous.

nutritionfactsperserving:350cal.,5gtotalfat(1gsat.fat),74mgchol.,200mgsodium,49gcarb.,6gdietaryfiber,30gprotein.

jamaicanporkstir-fry

starttofinish:20minutesmakes:4servings

1tablespoonvegetableoil

116-ouncepackagefrozenstir-fryvegetables(anyblend)12ouncespackagedporkstir-frystrips*2to3teaspoonsJamaicanjerkseasoning1⁄2cupplumsauceSoysauce(optional)Peanuts(optional)2cupshotcookedriceorpasta

1Inalargenonstickskilletheatoilovermedium-highheat.Addstir-fryvegetables;cookandstirfor5to7minutesoruntilvegetablesarecrisp-tender.Removevegetablesfromskillet.

2Inamediumbowlcombinemeatandjerkseasoning;tossgentlytocoat.Addmeattoskillet(addmoreoil,ifnecessary);cookandstirfor2to5minutesoruntilmeatisslightlypinkincenter.Addplumsaucetoskillet.Returnvegetables;stirallingredientstogethertocoatwithsauce.Cookandstiruntilheatedthrough.

3Ifdesired,seasonwithsoysauceandsprinklewithpeanuts.Serveoverhotcookedrice.

nutritionfactsperserving:357cal.,9gtotalfat(2gsat.fat),54mgchol.,405mgsodium,45gcarb.,2gdietaryfiber,22gprotein.

*tip:Ifyoursupermarketdoesn’tsellporkstir-frystrips,cutyourownbite-sizestripsfrombonelessporkloin.

floribbeanribsprep:20minutesbake:2hoursgrill:10minutesoven:350°Fmakes:6servings1tablespoonwholeallspice1tablespooncuminseeds2teaspoonsfennelseeds1teaspoonmustardseeds

1teaspoonsalt

4to5poundsmeatyporkspareribsorporkloinbackribs2cupshickoryoroakwoodchips2mediummangoes,seeded,peeled,andchopped2tablespoonshoney

2tablespoonsgratedfreshginger

2tablespoonskeylimejuiceorlimejuice2tablespoonsbourbon(optional)1⁄4cupchoppedgreenonions(2)1freshjalapenochilepepper,seededandfinelychopped*1recipeBlack-EyedPeaandPineappleSalsa(optional)

1Preheatovento350°F.Heatamediumskilletovermediumheat.Addallspice,cuminseeds,fennelseeds,andmustardseedstohotskillet;cookabout3minutesoruntilseedsarefragrant,stirringoccasionally.Crushseedswithamortarandpestleorinacleancoffeegrinder.Stirinsalt.

2Trimfatfromribs.Placeribsinashallowroastingpan.Generouslysprinkleallspicemixtureevenlyoverbothsidesofribs;rubinwithyourfingers.Bake,covered,for2to21⁄2hoursoruntilribsareverytender.Drainofffat.

3Atleast1hourbeforegrilling,soakwoodchipsinenoughwatertocover.Drainbeforeusing.

4Formangomojo,inafoodprocessororblendercombinemangoes,honey,ginger,limejuice,andbourbon(ifusing).Coverandprocessuntilsmooth.Stiringreenonionsandjalapeñochilepepper.

5Foracharcoalgrillwithacover,sprinklewoodchipsovermediumcoals.Placeribsongrillrackdirectlyovercoals.Coverandgrillabout10minutesoruntilribsarebrown,turningoncehalfwaythroughgrillingandbrushingoccasionallywithsomeofthemangomojo.(Foragasgrill,preheatgrill.Reduceheattomedium.Addwoodchipsaccordingtothemanufacturer’sdirections.Placeribsongrillrackoverheat.Coverandgrillasabove.)

6Drizzleribswiththeremainingmangomojo.Ifdesired,servewithBlack-EyedPeaandPineappleSalsa.

nutritionfactsperserving:239cal.,7gtotalfat(2gsat.fat),84mgchol.,454mgsodium,20gcarb.,2gdietaryfiber,25gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

black-eyedpeaandpineapplesalsa:Whiletheribsaregrilling,addfour1⁄2-inchslicespeeledfreshpineapple,two1⁄2-inchslicessweetonion,1mediumromatomato,and1freshjalapeñochilepepperongrill.Grillfor5to10minutesoruntillightgrillmarksappearandonionistender,turningoccasionally.Choppineapple,onion,andtomato;seedandfinelychopjalapeñopepper.*Placeinamediumbowl.Stirinone15-ouncecanblack-eyedpeas,rinsedanddrained;1⁄2teaspoonfinelyshreddedlimepeel;1tablespoonlimejuice;1tablespoonsnippedfreshcilantro;1teaspoonoliveoil;1clovegarlic,minced;1⁄2teaspoongroundcumin;and1⁄4teaspoonsalt.Makes4cups.

8fishandseafood

Makewavesatthedinnertablebyservingupsomeoftheseas’mostdeliciousandhealthfulfoods.

catfishandpotatowedgespan-searedtilapiawithblackbeansalsapan-friedfishwithpeppersandpecansgrilledbasswithlemonandherbslimefishtacoswithsalsaverdemediterraneanhalibutandsquashsteamedcodwithgingerymushroomsgrilledhalibutwithcornandpepperrelishcrispyalmondfishwithpotatocrispstilapiaputtanescatunaandfruitsalsathaitunatosssiciliantunawithcaperspacificnorthwestpaellasalmonpotatoscramblepepperjellyandsoyglazedsalmonchile-dustedsalmonwithpineapple-jicamasalsashrimpscampiparmesancrustedshrimpwithnapolisaucegrilledshrimpandpineappleskewersorzowithshrimpinyogurt-chivesaucecaribbeanedamameandshrimp

catfishandpotatowedgesprep:20minutesbake:14minutesoven:450°Fmakes:4servings

Thisrecipehasdoublebenefits:Catfishislowinfat,andtheuseofsweetpotatoesinplaceofsomeofthewhitepotatoesboostsvitamins.

1poundfreshorfrozenskinlesscatfishfilletsNonstickcookingspray

1teaspoonchilipowderorpaprika1⁄2teaspoonsalt1⁄4teaspoondrieddillweed1⁄4teaspoongroundblackpepper2smallsweetpotatoes(10ouncestotal)1mediumYukongoldpotato

1tablespooncanolaoil1⁄3cupbuttermilk2⁄3cuppanko(Japanese-stylebreadcrumbs)2clovesgarlic,mincedFreshdillsprigs(optional)Maltvinegar(optional)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Cutintofourtoeightserving-sizepieces.Measurethicknessoffish;setaside.Preheatovento450°F.Linetwobakingsheetswithfoil;lightlycoatwithcookingspray.Setaside.Inasmallbowlcombinechilipowder,salt,dill,and

pepper;setaside.

2ScrubsweetandYukongoldpotatoes;cutinto1⁄2-inchthickwedges.Inabowltosspotatowedgeswithoiltocoat.Sprinklewith1⁄2teaspoonofthechilipowdermixture;tosstocoat.Arrangepotatoesinasinglelayerononeofthepreparedbakingsheets.Bakepotatoesfor10minutes.

3Meanwhile,pourbuttermilkintoashallowdish.Inanothershallowdishcombinepanko,garlic,andtheremainingchilipowdermixture.

4Dipfishpiecesinbuttermilk,turningtocoatandallowingexcesstodripoff.Dipinpankomixturetocoatallsides.Placefishonsecondbakingsheet.Lightlycoatfishwithcookingspray.

5Bake,uncovered,for4to6minutesper1⁄2-inchthicknessoffishoruntilfishbeginstoflakewhentestedwithforkandpotatoesaretender.Ifdesired,sprinklefishwithfreshdillandservewithmaltvinegar.

nutritionfactsperserving:317cal.,13gtotalfat(2gsat.fat),54mgchol.,449mgsodium,28gcarb.,3gdietaryfiber,22gprotein.

pan-searedtilapiawithblackbeansalsa

prep:10minuteschill:15minutescook:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings46-ouncefreshorfrozenskinlesstilapia,cod,orangeroughy,orflounderfillets,1⁄2to3⁄4inchthick

2teaspoonssalt-freelemon-pepperseasoning

115-ouncecanreduced-sodiumblackbeans,rinsedanddrained1smallpapaya,halved,seeded,andcubed1⁄4cupfinelychoppedredonion1smallfreshjalapeñochilepepper,seededandchopped1teaspoonfinelyshreddedlimepeel1tablespoonlimejuice

2tablespoonsoliveoil

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Sprinklebothsidesoffishwithlemon-pepperseasoning.

2Forsalsa,inamediumbowlcombinebeans,papaya,redonion,jalapeñochilepepper,limepeel,andlimejuice.Coverandchillabout15minutesoruntilreadytoserve.

3Inaverylargeskilletheatoilovermediumheat.Addfish;cookfor4to6minutesoruntilfishbeginstoflakewhentestedwithfork,turningonce

halfwaythroughcooking.

4Toserve,stirsalsaandspoonoverfishjustbeforeserving.nutritionfactsperserving:329cal.,10gtotalfat(2gsat.fat),85mgchol.,103mgsodium,21gcarb.,6gdietaryfiber,40gprotein.

pan-friedfishwithpeppersandpecans

starttofinish:25minutesmakes:4servings1poundfreshorfrozenthinwhitefishfillets,suchastrout,tilapia,orcatfish(skinned,ifdesired)1⁄3cupall-purposeflour1⁄4teaspoonsalt1⁄4cupbutterormargarine

1tablespoonpackedbrownsugar1⁄4cupchoppedpecans1⁄2ofaredsweetpepper,seededandcutintostrips1⁄8teaspooncayennepepper

1tablespoonlimejuice

Greenonions,sliced

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Ifnecessary,cutfishintofourserving-sizepieces;setaside.Inashallowdishcombineflourandsalt.Dipfishintoflourmixturetocoat.

2Inalargeskilletheat2tablespoonsofthebutterovermedium-highheat.Addfishinasinglelayer;reduceheattomedium.Cookfor6to8minutesoruntilgoldenandfishbeginstoflakewhentestedwithfork,turningoncehalfwaythroughcooking.Removefishfromskillet;coverandkeepwarm.

3Wipeoutskillet.Addtheremaining2tablespoonsofthebutter;melt

overmediumheat.Addbrownsugar,stirringuntilsugardissolves.Stirinpecans,sweetpepper,andcayennepepper.Cookandstirovermediumheatfor3to4minutesoruntilpecansarelightlytoastedandpepperstripsarejusttender.Removefromheat.Stirinlimejuice.

4Toserve,spoonpecanmixtureoverfishandtopwithgreenonions.nutritionfactsperserving:363cal.,23gtotalfat(10gsat.fat),97mgchol.,269mgsodium,14gcarb.,1gdietaryfiber,26gprotein.

grilledbasswithlemonandherbs

prep:15minutesgrill:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings1poundfreshorfrozenstripedbass,rockfish,orotherfishfillets,1⁄2to3⁄4inchthick

2teaspoonsoliveoil1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper2tablespoonssnippedfreshItalian(flat-leaf)parsley1tablespoonsnippedfreshbasiland/orchives2teaspoonsfinelyshreddedlemonpeel

1teaspoonsnippedfreshrosemary

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Cutintofourserving-sizepieces.Brushbothsidesoffishwithoil;sprinklewithsaltandpepper.Measurethicknessoffish.

2Forcharcoalgrill,placefishonthegreasedrackofuncoveredgrilldirectlyovermediumcoals.Grillfor4to6minutesper1⁄2-inchthicknessoffishoruntilfishbeginstoflakeeasilywhentestedwithfork,carefullyturningfishoncehalfwaythroughgrilling.(Forgasgrill,preheatgrill.Reduceheattomedium.Placefishonagreasedgrillrackoverheat;cover.Grillasabove.)

3Inasmallbowlcombineparsley,basil,lemonpeel,androsemary.Sprinkleparsleymixtureoverfish.

nutritionfactsperserving:131cal.,5gtotalfat(1gsat.fat),90mgchol.,225mgsodium,0gcarb.,0gdietaryfiber,20gprotein.

limefishtacoswithsalsaverde

prep:20minutesbroil:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings1poundfreshorfrozencodororangeroughyfillets1mediumlime

1tablespoonoliveoil1⁄8teaspoonsalt1⁄8teaspoongroundblackpepper1⁄2cupgreensalsa1to2tablespoonssnippedfreshcilantro

86-inchcorntortillas1⁄2cupshreddedMontereyJackcheese(2ounces)Radishes,thinlysliced(optional)

1Thawfish,iffrozen.Preheatbroiler.Cutlimeinhalf.Squeezeonelimehalftoget1tablespoonjuice.Cuttheremaininglimehalfintowedges;setwedgesaside.Inasmallbowlcombinelimejuice,oil,salt,andpepper.

2Rinsefish;patdrywithpapertowels.Measurethicknessoffish.Brushfishwithlimejuicemixture.Placefishonthegreasedunheatedrackofabroilerpan.Tuckunderanythinedges.Broil4inchesfromheatoruntilfishbeginstoflakewhentestedwithafork.Allow4to6minutesper1⁄2-inchthicknessoffish,turningonceiffishis1inchthickormore.

3Meanwhile,stirtogethersalsaandcilantro.Toserve,flakefishanddivideamongcorntortillas.Topwithsalsamixtureandsprinklewithshreddedcheese.Ifdesired,garnishwithradishslices.Servewithlimewedges.

nutritionfactsperserving:302cal.,10gtotalfat(4gsat.fat),61mgchol.,406mgsodium,26gcarb.,4gdietaryfiber,27gprotein.

nutritionnoteNexttimeyoucravetacos,givegroundbeefapassandupgradetofish—it’sagoodproteinsource,yetlowinsaturatedfat.Ifcodisn’tavailable,substituteanothermildfinfish.

mediterraneanhalibutandsquash

prep:10minutescook:15minutesmicrowave:20minutesmakes:4servings1poundfreshorfrozenhalibutfilletsorsteaks,about1inchthick1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper13-to31⁄2-poundspaghettisquash1⁄4teaspoonsalt1⁄4cupwater1⁄2cupchoppedonion(1medium)2clovesgarlic,minced1tablespoonoliveoil

2cupsslicedfreshmushrooms

114.5-ouncecanno-salt-addeddicedtomatoeswithbasil,garlic,andoregano1⁄4cuppittedkalamataorGreekblackolives,chopped1⁄4cupsnippedfreshItalian(flat-leaf)parsley

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Cutintofourserving-sizepieces,ifnecessary.Seasonwithsaltandpepper.

2Halvesquashlengthwise;discardseeds.(Wrapandstoreonesquashportionintherefrigeratorforanotheruse.)Sprinkleremainingsquashportionwith1⁄4teaspoonsalt.Placesquash,cutsidedown,ina2-quartmicrowave-safebakingdishwiththewater;coverwithplasticwrap,turningbackcornerofwraptoallowsteamtoescape.Microwaveon100

percentpower(high)for20to22minutesoruntiltender,turningonce.Coolslightly.Usingafork,scrapestringysquashpulpfromshell;coverandkeepwarm.

3Meanwhile,fortomatosauce,inalargeskilletcookonionandgarlicinhotoilfor2minutes.Addmushrooms;cookandstiruntiltender.Stirinundrainedtomatoes,olives,andparsley.Bringtoboiling;reduceheat.Placefishontopofsauce;cook,covered,for8to12minutesoruntilfishbeginstoflakewhentestedwithfork.

4Toserve,dividesquashamongdinnerplates.Topwithfishandtomatosauce.

nutritionfactsperserving:268cal.,8gtotalfat(1gsat.fat),36mgchol.,513mgsodium,22gcarb.,8gdietaryfiber,28gprotein.

steamedcodwithgingerymushrooms

prep:15minutescook:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings1poundfreshorfrozencod,tilapia,orotherfishfillets,about1⁄2inchthick1⁄2teaspoongroundginger1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1tablespoonfinelychoppedfreshginger

2teaspoonscanolaoil

8ouncesfreshshiitakemushrooms,stemmedandhalved1largeredsweetpepper,seededandcutintorings1⁄2cupslicedgreenonions(4)1⁄4cupdrywhitewineorreduced-sodiumchickenbroth2⁄3cupreduced-sodiumchickenbrothThinstripsgreenonionVerythinslicesfreshginger

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Inabowlcombinethe1⁄2teaspoongroundginger,salt,andblackpepper.Sprinkleonfish;setaside.

2Inaskilletcookandstir1tablespoonchoppedgingerinhotoilovermedium-highheatfor15seconds.Addmushrooms,sweetpepper,and1⁄2cupslicedgreenonions;cookabout5minutesoruntilmushroomsaretender,stirringoccasionally.Removeskilletfromheat;addwine.Return

toheat;cookandstiruntilwineisalmostevaporated.

3Addchickenbroth;bringtoboiling.Placeseasonedfishonvegetablesinskillet;reduceheat.Simmer,covered,untilfishbeginstoflakewhentestedwithfork.Allow4to6minutesper1⁄2-inchthicknessoffish.

4Toserve,topfishandvegetableswiththingreenonionstripsandslicedginger.Spooncookingliquidoverfishandvegetables.

nutritionfactsperserving:155cal.,3gtotalfat(0gsat.fat),48mgchol.,308mgsodium,6gcarb.,2gdietaryfiber,23gprotein.

grilledhalibutwithcornandpepperrelish

prep:45minutesgrill:8minutesmakes:4servings45-to6-ouncefreshorfrozenhalibutsteaks,cut1inchthickKoshersaltGroundblackpepper

3tablespoonsoliveoil

1tablespoonsnippedfreshItalian(flat-leaf)parsley

1tablespoonsnippedfreshoregano

11⁄2cupsfreshorfrozencornkernels1cupfinelychoppedsweetredpepper1cupfinelychoppedsweetgreenpepper2clovesgarlic,minced1⁄4teaspoonkoshersalt1⁄8teaspooncayennepepper1⁄2cupchoppedtomato(1medium)1⁄4cupfinelychoppedredonion3tablespoonssnippedfreshItalian(flat-leaf)parsley

1tablespoonwhitewinevinegar

Freshoregano(optional)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Sprinklebothsidesoffishwithsaltandblackpepper.Inasmallbowlcombine1tablespoonoftheoliveoil,1tablespoonparsley,and1tablespoonoregano.Ruboverbothsidesoffish;setaside.

2Inalargeskilletheat1tablespoonoftheoilovermedium-highheat.Addcorn;cookabout4minutesoruntilcornbeginstobrown,stirringoften.Addsweetpeppers;cookandstirfor2minutesmore.Stiringarlic,1⁄4teaspoonsalt,andcayennepepper;cookandstirfor1minutemore.Removefromtheheat;coolslightly.

3Foracharcoalgrill,placefishonthegreasedrackofanuncoveredgrilldirectlyovermediumcoals.Grillfor8to12minutesoruntilfishbeginstoflakewhentestedwithafork,carefullyturningfishoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placefishongreasedgrillrackoverheat.Coverandgrillasdirected.)

4Meanwhile,forrelish,inamediumbowlcombinecornmixture,tomato,redonion,3tablespoonsparsley,vinegar,andtheremaining1tablespoonoil;tosstocombine.

5Toserve,placefishonfourdinnerplates.Topeachwith1⁄2cuprelish.(Coverandchilltheremaining2cupsrelishforupto3days.)Ifdesired,garnishwithadditionalfreshoregano.

nutritionfactsperserving:282cal.,12gtotalfat(2gsat.fat),45mgchol.,283mgsodium,13gcarb.,2gdietaryfiber,32gprotein.

crispyalmondfishwithpotatocrisps

prep:20minutesbake:4minutesto6minutesper1⁄2-inchthicknessoven:450°Fmakes:4servingsNonstickcookingspray1poundfreshorfrozenskinlesscodfishfillets,3⁄4inchthick1⁄4cupall-purposeflour2eggwhites,lightlybeaten

2tablespoonsfat-freemilk1⁄4cupfinedrybreadcrumbs1⁄4cupfinelychoppedalmonds1teaspoonsnippedfreshthyme2tablespoonscanolaoil

1recipePotatoCrisps

Snippedfreshchives(optional)

1Preheatovento450°F.Lightlycoata9x9x2-inchbakingpanwithcookingspray;setaside.Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Cutintofourserving-sizepieces,ifnecessary.Measurethicknessoffish.

2Placeflourinashallowdishorsmallbowl.Inasecondshallowdishwhisktogethereggwhiteandmilk.Inathirdshallowdishcombinebreadcrumbs,almonds,andthyme.Coatbothsidesoffishwithflour.Dipfishintheeggmixture;dipinbreadcrumbmixturetocoatallsides.

3Placefishinpreparedpan.Drizzlewithoil.Bake,uncovered,for4to6minutesper1⁄2-inchthicknessoffishoruntilfishbeginstoflakewhentestedwithafork.ServefishimmediatelywithPotatoCrisps.Ifdesired,sprinklepotatoeswithsnippedfreshchives.

nutritionfactsperserving:252cal.,11gtotalfat(1gsat.fat),49mgchol.,142mgsodium,13gcarb.,1gdietaryfiber,25gprotein.

potatocrisps:Preheatovento450°F.Linealargebakingsheetwithfoil.Coatfoilwithnonstickcookingspray.Cut2mediumwhite-and/oryellow-fleshedpotatoesorsweetpotatoes(6to8ounceseach)into1⁄8-inch-thicklengthwiseslices.Arrangethepotatoslicesinasinglelayeronthebakingsheet.Coatpotatosliceswithnonstickcookingspray.Sprinklewith1⁄4teaspoongarlicsalt.Bakefor15to20minutesoruntilthepotatoesarelightbrownandcrisp.(Ifanyslicesbrownmorequicklythanothers,removefrombakingsheetandkeepwarm.)Makes4servings.

nutritionfactsperserving:47cal.,0gtotalfat(0gsat.fat),0mgchol.,64mgsodium,11gcarb.,1gdietaryfiber,1gprotein.

tilapiaputtanesca

starttofinish:30minutesmakes:4servings

Lowinsaturatedfats,tilapiatakewelltoawidevarietyofflavors.

1poundfreshorfrozenskinlesstilapiaorotherfishfillets1⁄8teaspoonsalt1⁄2mediumredonion,cutinwedges

1tablespoonoliveoil

114.5-ouncecandicedtomatoes,undrained2clovesgarlic,minced2teaspoonsdriedoregano,crushed1⁄4teaspooncrushedredpepper1⁄4cuppittedkalamataolives1tablespooncapers,drained(optional)2tablespoonscoarselysnippedfreshItalian(flat-leaf)parsleyFreshoregano(optional)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Sprinklewithsalt;setaside.

2Forsauce,inalargeskilletcookredonioninhotoilovermediumheatabout8minutesoruntiltender,stirringoccasionally.Stirintomatoes,garlic,oregano,andcrushedredpepper.Bringtoboiling;reduceheat.Simmer,uncovered,for5minutes.

3Addolivesandcapers(ifusing)tosauce.Topwithfish.Returntoboiling;reduceheat.Cook,covered,for6to10minutesoruntilfishbeginstoflakewhentestedwithfork.Removefishtoservingplatter.Simmersauce,uncovered,for1to2minutesmoreoruntilthickened.

4Toserve,spoonsauceoverfish.Sprinklewithparsley.Ifdesired,garnishwithfreshoregano.

nutritionfactsperserving:182cal.,6gtotalfat(1gsat.fat),56mgchol.,431mgsodium,8gcarb.,2gdietaryfiber,24gprotein.

tunaandfruitsalsa

starttofinish:25minutesmakes:4servings45-to6-ouncefreshorfrozentunasteaks,1-inchthick2mediumfreshpeaches,halvedandpitted

2tablespoonsoliveoil

Salt

Crackedblackpepper2tablespoonsapricotpreserves

1tablespoonvinegar1⁄2cupfreshraspberries1⁄3cupthinlybias-slicedgreenonions(about3)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Lightlybrushfishsteaksandpeachhalveswithoil;sprinklewithsaltandpepper.

2Inalargeskilletcookfishandpeachhalvesovermedium-highheatfor5minutes.Removepeaches;setaside.Turnfishover;cookfor6to7minutesmoreoruntilfishbeginstoflakewhentestedwithfork.Removefishtoaservingplatter;covertokeepwarm.

3Coarselychoppeachhalves.Inamediummicrowave-safebowlmicrowaveapricotpreserveson100percent(high)for15seconds.Stirinvinegar;gentlyfoldinraspberriesandpeaches.

4Toserve,topfishwithfruitmixturewithfish.Sprinklewithgreenonions.

nutritionfactsperserving:333cal.,14gtotalfat(3gsat.fat),54mgchol.,133mgsodium,17gcarb.,3gdietaryfiber,34gprotein.

thaitunatoss

starttofinish:25minutesmakes:4servings6cupsshreddednapaorChinesecabbage12ouncescookedtuna,*brokenintochunks,ortwo6-ouncecansverylow-sodiumchunkwhitetuna,drained1mediumredoryellowsweetpepper,cutintothinstrips1cupfreshsnowpeapods,trimmedandhalvedcrosswise1⁄4cupslicedgreenonions(2)1⁄2cupricevinegar1tablespoonsugar1tablespoonreduced-sodiumsoysauce

1teaspoontoastedsesameoil1⁄4teaspoongroundginger1⁄8to1⁄4teaspooncrushedredpepper

2tablespoonschoppedcashews

1Inaverylargebowlcombinecabbage,tuna,sweetpepper,peapods,andgreenonions.Tossgentlytocombine.

2Fordressing,inascrew-topjarcombinericevinegar,sugar,soysauce,sesameoil,ginger,andcrushedredpepper.Coverandshakewell.

3Pourdressingovercabbagemixture;tossgentlytocoat.Serveimmediatelyorcoverandchillforupto12hours.Sprinklewithcashews

beforeserving.

nutritionfactsperserving:268cal.,9gtotalfat(2gsat.fat),43mgchol.,205mgsodium,14gcarb.,3gdietaryfiber,30gprotein.

*tip:Forcookedtuna,purchase1poundfrozentunasteaks,1inchthick.Thawfish.Rinsefish;patdrywithpapertowels.Placefishonthegreasedunheatedrackofabroilerpan.Broil4inchesfromtheheatfor8to12minutesoruntilfishbeginstoflakewhentestedwithfork,turningfishoncehalfwaythroughcooking.Userightawayorfreezeforlateruse.Makesabout12ouncescookedfish.

siciliantunawithcapers

prep:10minutesmarinate:15minutesbroil:8minutesmakes:4servings

44-to5-ouncefreshorfrozentunasteaks,1inchthick

2tablespoonsredwinevinegar

1tablespoonsnippedfreshdillor1teaspoondrieddillweed

2teaspoonsoliveoil1⁄4teaspoonsalt1⁄8teaspooncayennepepperNonstickcookingspray1⁄2cupchoppedtomato(1medium)1tablespooncapers,rinsedanddrained

1tablespoonchoppedpittedripeolives

1clovegarlic,minced

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.2Formarinade,inashallowdishcombinevinegar,dill,oil,salt,andhalfofthecayennepepper.Addfishtomarinadeindish,turningtocoatfish.Cover;marinateintherefrigeratorfor15minutes.

3Preheatbroiler.Lightlycoattheunheatedrackofabroilerpanwith

cookingspray.Inasmallbowlcombinetomato,drainedcapers,olives,garlic,andtheremainingcayennepepper.

4Drainfish,reservingmarinade.Placefishonpreparedrack.Broil4inchesfromtheheatfor8to12minutesoruntilfishbeginstoflakewhentestedwithfork,turningonceandbrushingwithreservedmarinadehalfwaythroughcooking.

5Toserve,toptunawithtomatomixture.nutritionfactsperserving:151cal.,4gtotalfat(0gsat.fat),51mgchol.,271mgsodium,1gcarb.,0gdietaryfiber,27gprotein.

pacificnorthwestpaellastarttofinish:45minutesmakes:6servings11⁄4poundsfreshorfrozenskinlesssalmonfillet,about1inchthick4slicesapplewood–smokedbacon3cupsslicedfreshcreminiorbuttonmushrooms(8ounces)1cupchoppedonion(1large)2clovesgarlic,minced21⁄2cupsreduced-sodiumchickenbroth1cupuncookedlonggrainwhiterice2teaspoonssnippedfreshthymeor1⁄2teaspoondriedthyme,crushed1⁄4teaspooncrackedblackpepper1poundfreshasparagus,trimmedandcutinto1-inchpieces,orone10-ouncepackagefrozencutasparagus,thawed1⁄3cupchoppedromatomato(1medium)

1Thawfish,iffrozen.Inalargedeepskilletorpaellapancookbaconovermediumheatuntilcrisp,turningoccasionally.Drainbacononpapertowels,reservingdrippingsinskillet.Crumblebacon;setaside.

2Addmushrooms,onion,andgarlictoreserveddrippingsinskillet;cookabout5minutesoruntiltheonionistender,stirringoccasionally.Stirinbroth,uncookedrice,andthyme.Bringtoboiling;reduceheat.Simmer,covered,for10minutes.

3Meanwhile,rinsefish;patdrywithpapertowels.Cutfishinto1-inchpieces.Sprinklewithpepper.

4Placefishpiecesandasparagusontopofricemixture.Simmer,covered,for10to12minutesmoreoruntilfishbeginstoflakewhentestedwithaforkandasparagusiscrisp-tender.

5Toserve,sprinklewithtomatoandcrumbledbaconbeforeserving.

nutritionfactsperserving:320cal.,10gtotalfat(3gsat.fat),56mgchol.,569mgsodium,31gcarb.,2gdietaryfiber,27gprotein.

salmonpotatoscramble

starttofinish:25minutesmakes:6servings1poundfreshorfrozenskinlesssalmonfillets,about3⁄4inchthick

2tablespoonsbutterormargarine

2cupsfrozendicedhashbrownpotatoes,thawed3⁄4cupchoppedgreensweetpepper(1medium)2to3teaspoonsOldBayseasoning6eggs,lightlybeaten1⁄3cupwater

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Inacovered12-inchskilletcookfishinasmallamountofboilingwaterfor6to9minutesoruntilfishbeginstoflakewhentestedwithfork.Removefishfromskillet;discardliquid.Usingafork,breakfishintolargechunks.

2Wipeskilletwithpapertowels.Addbutter;meltovermedium-highheat.Addpotatoes,sweetpepper,andOldBayseasoning;cookfor5to10minutesoruntilpotatoesstarttobrown,stirringoccasionally.

3Inamediumbowlcombineeggsandthewater;pouroverpotatomixture.Cookovermediumheat,withoutstirring,untilmixturestartstosetonthebottomandaroundedges.Usingaspatulaorlargespoon,liftandfoldthepartiallycookedeggmixturesothattheuncookedportionflowsunderneath.Continuecookingfor2to3minutesoruntileggmixtureiscookedthrough,butisstillglossyandmoist.Gentlystirincookedfish;heatthrough.Immediatelyremovefromheatandserve.

nutritionfactsperserving:294cal.,17gtotalfat(6gsat.fat),266mg

chol.,396mgsodium,12gcarb.,1gdietaryfiber,23gprotein.

nutritionnoteTheAmericanHeartAssociationrecommendseatingatleasttwoservingsoffishperweek,especiallyfattyfishwithahighomega-3content.Fortunately,theseincludesalmon,tuna,andmackerel—someofthetastiestfisharound.

pepperjellyandsoyglazedsalmonprep:30minutesmarinate:1hourgrill:15minutesmakes:8servings

12-poundfreshorfrozenskinlesssalmonfillet,about1inchthick2⁄3cupgreenjalapeñojelly1⁄3cupslicedgreenonions(about3)1⁄3cupricevinegar1⁄3cupreduced-sodiumsoysauce1tablespoongratedfreshginger

2teaspoonstoastedsesameoil

3clovesgarlic,minced1⁄4teaspooncrushedredpepper1⁄4cupsnippedfreshcilantro1⁄4cupslicedfreshjalapeñochilepeppers*and/orslicedgreenonions

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Formarinade,inasmallsaucepanmeltjellyoverlowheat;removefromheat.Stirin1⁄3cupgreenonions,ricevinegar,soysauce,ginger,oil,garlic,andcrushedredpepper.Placesalmoninashallowdishandpourmarinadeoverfish.Cover;marinateintherefrigeratorfor1to2hours,turningfishoccasionally.Removesalmonfrommarinade,reservingmarinade.

2Foracharcoalgrill,arrangemedium-hotcoalsaroundedgeofgrill.Testformediumheatincenterofgrill.Placefishonagreasedpieceoffoil.Placefishonfoilincenterofthegrill.Cover;grillfor15to18minutesoruntilfishbeginstoflakewhentestedwithfork.(Foragasgrill,preheatgrill.Reduceheattomedium.Adjustforindirectcooking.Grillasabove.)Removefishfromgrill.

3Meanwhile,forsauce,inasmallsaucepanbringthereservedmarinadetoboiling;reduceheat.Simmer,uncovered,for10to15minutesoruntilliquidisreducedto1⁄2cup.

4Toserve,drizzlesauceoverfish.Sprinklefishwithcilantroandjalapeñochilepeppersand/oradditionalgreenonions.

nutritionfactsperserving:334cal.,16gtotalfat(4gsat.fat),62mgchol.,428mgsodium,20gcarb.,0gdietaryfiber,24gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

chile-dustedsalmonwithpineapple-jicamasalsa

prep:25minutesgrill:4minutesto6minutesper1⁄2-inchthicknessmakes:4servings46-ouncefreshorfrozensalmonsteaks,1⁄2to1inchthick

2teaspoonschilipowder1⁄2teaspoonsalt11⁄2cupschoppedfreshpineapple1cupchopped,peeledjicama1⁄2cupchoppedredonion1largeAnaheimchilepepper,seededandfinelychopped*3tablespoonssnippedfreshcilantro

3tablespoonslimejuice

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Sprinklebothsidesoffishsteakswithchilipowderandsalt.Measurethicknessoffish.Coverandchillintherefrigerator.

2Forpineapplesalsa,inamediumbowlcombinepineapple,jicama,redonion,Anaheimchilepepper,cilantro,andlimejuice.Mixwellandletstandatroomtemperaturewhilegrillingfish.

3Foracharcoalgrill,placefishonthegreasedrackofanuncoveredgrilldirectlyovermediumcoals.Grillfor4to6minutesper1⁄2-inchthicknessoffishoruntilfishbeginstoflakeeasilywhentestedwithafork,carefully

turningfishoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placefishonagreasedgrillrackoverheat.Coverandgrillasabove.)

4Servefishimmediatelywithpineapplesalsa.nutritionfactsperserving:367cal.,19gtotalfat(4gsat.fat),100mgchol.,408mgsodium,14gcarb.,3gdietaryfiber,35gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

shrimpscampi

starttofinish:20minutesmakes:4servings11⁄2poundsfreshorfrozenlargeshrimp6ouncesdriedwholewheatorplainlinguine

1tablespoonoliveoil

3clovesgarlic,minced2tablespoonsdrywhitewineorreduced-sodiumchickenbroth

1tablespoonbutter1⁄8teaspoonsalt1tablespoonsnippedfreshchivesand/orparsley

1Thawshrimp,iffrozen.Peelanddeveinshrimp,leavingthetailsintactifdesired.Rinseshrimp;patdrywithpapertowels.Setaside.

2Cookpastaaccordingtopackagedirections;drain.Returnpastatopan;coverandkeepwarm.

3Meanwhile,inalargeskilletheatoilandgarlicovermedium-highheat.Addshrimp;cookandstirfor2to4minutesoruntilshrimpareopaque.Transfershrimptoaservingplatterusingaslottedspoon.

4Removeskilletfromheat.Addwine,butter,andsalttotheskillet.Returnskillettoheat;cookandstirovermediumheatfor1to2minutestoloosenanybrownedbitsandtomeltbutter.

5Toserve,dividepastaamongfourservingplates.Topwithshrimp.

Pourbuttermixtureovershrimpandsprinklewithchivesand/orparsley.

nutritionfactsperserving:320cal.,9gtotalfat(3gsat.fat),180mgchol.,236mgsodium,34gcarb.,5gdietaryfiber,28gprotein.

parmesancrustedshrimpwithnapolisauceprep:25minutesbake:10minutesoven:400°Fmakes:4servings1poundfreshorfrozenlargeshrimp1tablespoonbutter

1tablespoonoliveoil

3clovesgarlic,minced21⁄3cupschoppedromatomatoes,chopped(about5medium)1mediumfreshpoblanochilepepper,halved,seeded,andchopped*(about2⁄3cup)1tablespoonhoney

1teaspoonpaprika1⁄4cupthinlyslicedgreenonions(2)2tablespoonsfinelyshreddedParmesancheese

1tablespoonsnippedfreshoregano1⁄4teaspoonsalt1⁄4teaspoongroundblackpepperNonstickcookingspray1⁄2cupfinedrybreadcrumbs1⁄2cupfinelyshreddedParmesancheese2eggwhites,beaten

1Thawshrimp,iffrozen.Peelanddeveinshrimp;removetails.Rinseshrimp;patdrywithpapertowels.Setaside.

2Preheatovento400°F.Fortomatosauce,inalargeskilletheatbutter,oil,andgarlicovermedium-highheat.Addtomatoes,poblanochilepepper,honey,andpaprika.Bringtoboiling;reduceheat.Simmer,uncovered,about10minutesoruntilmostofliquidisevaporated.Stiringreenonions,2tablespoonsParmesancheese,andoregano.Seasontotastewithsaltandblackpepper.

3Meanwhile,coatthebottomofa15x10x1-inchbakingpanwithcookingspray;setaside.Inashallowdishcombinebreadcrumbsand1⁄2cupParmesancheese.Placeeggwhitesinanothershallowdish.Dipshrimpineggwhites;coatshrimpwithbreadcrumbmixture.Arrangeshrimpinthepreparedpan.

4Bakefor10minutesoruntilshrimpareopaque.Toserve,dividetomatosauceamongfourplates;topwithshrimp.

nutritionfactsperserving:345cal.,13gtotalfat(5gsat.fat),189mgchol.,692mgsodium,24gcarb.,2gdietaryfiber,33gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

grilledshrimpandpineappleskewersprep:30minutesgrill:8minutesmakes:4servings1poundfreshorfrozenjumboshrimp1⁄2ofafreshpineapple1⁄2cupwater6tablespoonsorangemarmalade

1tablespoonsoysauce

18.8-ouncepouchcookedlonggrainrice1⁄4cupsnippedfreshcilantro

1Thawshrimp,iffrozen.Peelanddeveinshrimp.Rinseshrimp;patdrywithpapertowels.Threadshrimpontofourskewers.*Cutpineapplecrosswiseintofourslices;ifdesired,corepineapple.Cuteachsliceintoquarters,making16smallwedges.Threadwedgesontofouradditionalskewers.*

2Forsauce,inasmallsaucepancombinethewater,4tablespoonsofthemarmalade,andthesoysauce.Brushsomeofthesauceontoshrimpandpineapplewedges.Reserveremainingsauce.

3Forcharcoalgrill,placeskewersonrackofanuncoveredgrilldirectlyovermediumcoals.Grillfor8to10minutesoruntilshrimpareopaqueandpineappleisheatedthrough,carefullyturningskewersoncehalfwaythroughgrilling.(Forgasgrill,preheatgrill.Reduceheattomedium.Placeshrimpongrillrackoverheat;cover.Grillasabove.)Removefromgrill;covertokeepwarm.

4Heatriceaccordingtopackagedirections.Transferricetoaservingbowl;stirintheremaining2tablespoonsmarmaladeandthecilantro.Bringtheremainingsaucetoboiling.

5Immediatelyserveshrimpandpineappleskewerswiththehotriceandsauce.

nutritionfactsperserving:322cal.,3gtotalfat(0gsat.fat),172mgchol.,451mgsodium,49gcarb.,2gdietaryfiber,25gprotein.

*tip:Ifusingwoodenskewers,soakinwaterforatleast30minutesbeforethreadingonshrimpandpineapple.Drainbeforeusing.

orzowithshrimpinyogurt-chivesauce

starttofinish:30minutesmakes:4servings8ouncesfreshorfrozenmediumshrimp

1cupdriedorzo1⁄4cupsnippeddriedtomatoes(notoil-packed)2tablespoonscanolaoil11⁄2cupscoarselychoppedzucchinioryellowsummersquash

1cupcoarselychoppedonion

2clovesgarlic,minced1⁄4cupreduced-sodiumchickenbroth1⁄2cupplainlowfatyogurt

2tablespoonssnippedfreshchives1⁄4teaspoonsalt1⁄4teaspoonfreshlygroundblackpepper

2tablespoonsfinelyshreddedParmesancheese

1Thawshrimp,iffrozen.Peelanddeveinshrimp.Rinseshrimp;patdrywithpapertowels.Setaside.

2Cookpastaaccordingtopackagedirections,addingdriedtomatoestopastaforthelast2minutesofcooking;drain.Setaside.

3Meanwhile,inalargeskilletcookshrimpinhotoilfor2to3minutesoruntilshrimparejustopaque.Removeshrimpfromskilletwithaslottedspoon;setaside.

4Addzucchini,onion,andgarlictosameskillet;cookandstirfor3to4minutesoruntilonionisjusttender.Stirinshrimp,broth,andpastamixture;heatthrough.Removeskilletfromheat.Stirinyogurtandchivesuntilcombined.Seasonwithsaltandpepper.Sprinkleeachservingwithcheese.

nutritionfactsperserving:348cal.,10gtotalfat(2gsat.fat),90mgchol.,409mgsodium,43gcarb.,3gdietaryfiber,22gprotein.

caribbeanedamameandshrimp

starttofinish:25minutesmakes:4servings8ouncesfreshorfrozenlargeshrimp1⁄2teaspoonJamaicanjerkseasoning

6ouncesdriedmultigrainpennepasta

1cupfrozenshelledsweetsoybeans(edamame)

1tablespooncanolaoil

1to2mediumfreshjalapeñochilepeppers,slicedandseeded*1⁄3cuptequilalimeliquidmeatmarinade1mango,seeded,peeled,andsliced

2tablespoonssnippedfreshcilantro

Limewedges

1Thawshrimp,iffrozen.Peelanddeveinshrimp,leavingthetailsintactifdesired.Rinseshrimp;patdrywithpapertowels.Inamediumbowltossshrimpwithjerkseasoning;setaside.

2Cookpastaaccordingtopackagedirections,addingedamametopastaforthelast3minutesofcooking;drain.Returnpastamixturetopan;coverandkeepwarm.

3Meanwhile,inalargeskilletheatoilovermedium-highheat.Add

shrimpandjalapeñochilepepper;cookfor2to4minutesoruntilshrimpareopaque,turningshrimponceandstirringchilepepperslices.Stirinmeatmarinade;removeskilletfromheat.

4Dividepastamixtureamongfourservingplates.Topwithshrimpmixture,mango,andcilantro.Servewithlimewedges.

nutritionfactsperserving:356cal.,8gtotalfat(1gsat.fat),86mgchol.,794mgsodium,48gcarb.,6gdietaryfiber,24gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

9meatlessentrées

Doitonceortwiceaweek.Makingmeatlessmeals—especiallyfabulouslyfillingoneslikethese—apartofyourregimenisgoodforyourbodyaswellasyourpocketbook.

pastawithgardenvegetablessummertimetortellinifresh-herbpastaprimaveraasiannoodleslaworzorisottowithroastedvegetablesbroccoli-and-cheese-stuffedshellstortellini-vegetablebakecheesemanicottiwithroastedpeppersaucemoroccanchickpeasandcouscouspeppersstuffedwithquinoaandspinachcouscousandsquashnuttymeatlessloaftomato-artichokefocacciasummerratatouilletartgrilledeggplantparmesandeep-dishgardenvegetablepizzacheesyredpepperpizzathaibulgursaladcheesyeggplantburgersblackbeanchipotleburgerstomato-edamamegrilledcheesebakedbeanandcornchimichangasmushroomandpoblanoenchiladasgingeredvegetable–tofustir-frybigbatchvegetarianlentilchili

pastawithgardenvegetables

starttofinish:25minutesmakes:4servings8ouncesdriedpenne,rotini,ormediumshellpasta1⁄4cupoliveoil1⁄2to1cupsnippedfreshherbsand/orchoppedleafygreens1⁄2cupchoppedfreshorcannedtomatoes1⁄2cupchoppedyellowsweetpepper(1small)1⁄3cupshavedand/orcrumbledcheese,suchasParmigiano-Reggiano,feta,Gorgonzola,orGranaPadano1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

1Cookpastaaccordingtopackagedirections;drain.Returnpastatohotpan.Pouroiloverpasta;tossgentlytocoat.

2Stirinherbsand/orgreens,tomatoes,andsweetpepper.Sprinkleeachservingwithcheese,salt,andblackpepper.

nutritionfactsperserving:383cal.,17gtotalfat(4gsat.fat),6mgchol.,306mgsodium,46gcarb.,3gdietaryfiber,12gprotein.

nutritionnoteHerbsnotonlyaddflavor,buttheycanpadthenutritionalbottomline,too.Servedinlargeamounts,astheyarehere,parsley,basil,chives,andcilantrobrimwithvitaminA.

summertimetortelliniprep:20minuteschill:2to24hoursstand:10minutesmakes:4servings

19-ouncepackagerefrigeratedcheesetortellini8ouncesfreshgreenbeans,trimmedandcutdiagonallyinto1-inchpieces1to11⁄2teaspoonsfinelyshreddedlemonpeel3tablespoonslemonjuice

1teaspoonDijon-stylemustard1⁄2teaspoonsugar1clovegarlic,minced1⁄4teaspoonsalt11⁄4cupsyellowsweetpeppercutinto1⁄2-inchpieces(1large)

2tablespoonsoliveoil1⁄2cupcubedpart-skimmozzarellacheese(2ounces)1⁄2cupslicedgreenonions(4)2tablespoonspinenutsorchoppedalmonds,toasted

1Inalargesaucepancooktortelliniaccordingtopackagedirections,addinggreenbeansforthelast5minutesofcooking;drain.Rinsetortellinimixturewithcoldwater;drainagain.

2Meanwhile,fordressing,inascrew-topjarcombinelemonpeel,lemonjuice,mustard,sugar,garlic,andsalt.Coverandshakewell.Chilluntilreadytoserve.

3Inalargebowlcombinecookedtortellinimixtureandsweetpepper.

Drizzlewithoil;tossgentlytocoat.Coverandchillfor2to24hours.

4Beforeserving,stircheese,greenonions,andnutsintotortellinimixture.Shakedressing.Pourdressingovertortellinimixture;tossgentlytocoat.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:363cal.,16gtotalfat(4gsat.fat),39mgchol.,503mgsodium,41gcarb.,3gdietaryfiber,16gprotein.

fresh-herbpastaprimavera

starttofinish:35minutesmakes:6servings8ouncesdriedmultigrainorwholewheatpenneormostacciolipasta3cupsassortedfreshvegetables,suchasredsweetpepperstrips,sugarsnappeapods,asparaguspieces,and/orcarrotstrips

1cuphalvedcherrytomatoes1⁄2cupreduced-sodiumchickenbroth

3tablespoonsall-purposeflour1⁄2teaspoonsalt11⁄4cupslow-fatmilk1⁄4cupdrysherryorreduced-sodiumchickenbroth3⁄4cupfinelyshreddedParmesanorAsiagocheese(3ounces)1⁄2cuplightlypackedfreshbasil,coarselysnipped4teaspoonssnippedfreshthymeororegano1⁄3cupslicedgreenonions(optional)

1Ina4-quartDutchovencookpastaaccordingtopackagedirections,addingthe3cupsassortedvegetablesforthelast2minutesofcooking;drain.ReturnpastamixturetohotDutchoven.Addcherrytomatoes.

2Inamediumsaucepanwhisktogetherbroth,flour,andsaltuntilsmooth.Graduallystirinmilkandsherry;cookandstirovermediumheatuntilthickenedandbubbly.Cookandstirfor2minutesmore.Removefromheat;stirincheese,basil,andthyme.

3Addcheesemixturetopastamixture;stirgentlytocoat.Ifdesired,sprinkleeachservingwithgreenonions.

nutritionfactsperserving:253cal.,5gtotalfat(3gsat.fat),12mgchol.,496mgsodium,41gcarb.,6gdietaryfiber,13gprotein.

asiannoodleslaw

starttofinish:25minutesmakes:4servings6ouncesdriedmultigrainspaghettiorsoba(buckwheatnoodles)1⁄3cuppeanutsauce1⁄3cupcarrotjuice

1tablespooncanolaoil

1tablespoonfinelychopped,peeledfreshginger116-ouncepackageshreddedbroccoli(broccolislawmix)3⁄4cupshreddedcarrots

1Cookpastaaccordingtopackagedirections;drain.Returnpastatohotpan.Usingkitchenscissors,snippastaintosmallpieces;coverandkeepwarm.Forsauce,inasmallbowlwhisktogetherpeanutsauceandcarrotjuice;setaside.

2Pouroilintoawokorlargenonstickskillet;heatwokovermedium-highheat.Addginger;cookandstirfor15seconds.Addbroccolislawandcarrots;cookandstirfor1minute.

3Addsaucetowok;stirallingredientstogethertocoatwithsauce.Cookandstirabout2minutesmoreoruntilheatedthrough.Addpasta;tossgentlytocoat.Servewarm.

nutritionfactsperserving:285cal.,7gtotalfat(1gsat.fat),0mgchol.,318mgsodium,45gcarb.,7gdietaryfiber,12gprotein.

beefyasiannoodleslaw:Thinlyslice12ouncesbonelessbeefsirloinsteakacrossthegrainintobite-sizestrips.PrepareasdirectedthroughStep2.Removevegetablesfromwok.Addmeattowok;cookandstirfor2to3minutesoruntilslightlypinkincenter.ContinueasdirectedinStep3,returningvegetablestowokwithsauce.

perserving:397cal.,11gtotalfat(3gsat.fat),43mgchol.,366mgsodium,48gcarb.,8gdietaryfiber,29gprotein.

orzorisottowithroastedvegetables

starttofinish:45minutesroast:25minutesoven:425°Fmakes:4servings

Nonstickcookingspray1⁄2ofa2-poundbutternutsquash,peeled,seeded,andcutinto3⁄4-to1-inchpieces1⁄8teaspoongroundblackpepper3cupshalvedfreshbuttonorcreminimushrooms(8ounces)1largeonion,cutintothinwedges1tablespoonsnippedfreshrosemaryororeganoor1teaspoondriedrosemaryororegano,crushed1tablespoonoliveoil

214-ouncecansreduced-sodiumchickenbroth

11⁄3cupsdriedwholewheatorzopasta(rosamarina)2clovesgarlic,minced1⁄4cupcoarselychoppedwalnuts,toasted1⁄4cupcrumbledfetacheese(1ounce)(optional)

1Preheatovento425°F.Coata15x10x1-inchbakingpanwithcookingspray.Placesquashinpan;sprinklewithpepper.Roast,covered,for10minutes.Addmushrooms,onion,androsemary.Drizzlewithoil;tossgentlytocoat.Roast,uncovered,for15to20minutesmoreoruntilvegetablesaretenderandlightbrown,stirringonceortwice.

2Meanwhile,inamediumsaucepanbringbrothtoboiling;reduceheat.

Coverandkeepbrothsimmering.Coatalargeskilletwithcookingspray;heatskilletovermediumheat.Addorzoandgarlic;cookandstirfor2to3minutesoruntilorzoislightbrown.

3Slowlyadd1⁄2cupofthebrothtoorzomixture,stirringconstantly.Continuetocookandstirovermediumheatuntilbrothisabsorbed.Addanother1⁄2cupofthebrothtoorzomixture,stirringconstantly.Continuetocookandstiruntilbrothisabsorbed.Addtheremainingbroth,1⁄2cupatatime,stirringconstantlyuntilbrothisabsorbed.(Thisshouldtakeabout15minutestotal.)

4Addroastedvegetablesandwalnutstoorzomixture;stirgentlytocombine.Ifdesired,sprinkleeachservingwithcheese.

nutritionfactsperserving:385cal.,9gtotalfat(1gsat.fat),0mgchol.,471mgsodium,64gcarb.,6gdietaryfiber,15gprotein.

broccoli-and-cheese-stuffedshells

prep:25minutesbake:15minutesoven:350°Fmakes:4or5servings

Kidswilldiveintothesepastashell“bowls”filledwithcheesyvegetables.

16driedjumbopastashells2cupschoppedbroccoliflorets1tablespoonwater

115-ouncecartonlightricottacheese1⁄2cupshreddedpart-skimmozzarellacheese(2ounces)2⁄3cuppastasauce

2tablespoonsshreddedpart-skimmozzarellacheese

1Preheatovento350°F.Cookpastashellsaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

2Meanwhile,forfilling,inamediummicrowave-safebowlcombinebroccoliandthewater.Coverwithwaxedpaper.Microwaveon100percentpower(high)for2minutes;drain.Stirricottacheeseand1⁄2cupmozzarellacheeseintocookedbroccoli.Spoonfillingintoshells.

3Arrangefilledshellsinanungreased2-quartrectangularbakingdish.Spoonpastasauceovershells;sprinklewith2tablespoonsmozzarella

cheese.Bake,uncovered,about15minutesoruntilheatedthrough.

nutritionfactsperserving:389cal.,9gtotalfat(4gsat.fat),37mgchol.,348mgsodium,54gcarb.,3gdietaryfiber,22gprotein.

nutritionnoteGomeatlessnowandthentotapintohealthbenefitsenjoyedbyvegetarians.Theytendtohavelowercholesterolandbodymassindex(BMI)thanavidmeateaters.

tortellini-vegetablebake

prep:30minutesbake:30minutesoven:350°Fmakes:8servings29-ouncepackagesrefrigeratedwholewheatcheesetortellini11⁄2cupsfreshsugarsnappeapods,trimmedandhalvedcrosswise(ifdesired)1⁄2cupthinlyslicedcarrot(1medium)1tablespoonbutter

1cupslicedfreshmushrooms1⁄3cupreduced-sodiumvegetablebroth

2teaspoonsall-purposeflour

11⁄2teaspoonsdriedoregano,crushed1⁄2teaspoongarlicsalt1⁄2teaspoongroundblackpepper

1cupfat-freemilk

18-ouncepackagereduced-fatcreamcheese(Neufchâtel),cubedandsoftened

1tablespoonlemonjuice

1cuphalvedand/orquarteredredand/oryellowcherrytomatoes

1⁄2cupcoarselychoppedredorgreensweetpepper(1small)

2tablespoonsgratedParmesancheese

1Preheatovento350°F.Cooktortelliniaccordingtopackagedirections,addingsugarsnappeasandcarrotforthelast1minuteofcooking;drain.

2Meanwhile,ina12-inchskilletheatbutterovermediumheatuntilmelted.Addmushrooms;cookabout5minutesoruntilmushroomsaretender,stirringoccasionally.Removefromskillet.

3Inascrew-topjarcombinebroth,flour,oregano,garlicsalt,andblackpepper.Coverandshakeuntilsmooth;addtosameskillet.Addmilk;cookandstirovermediumheatuntilthickenedandbubbly.Addcreamcheese;cookandstiruntilsmooth.Removefromheat;stirinlemonjuice.

4Stirtortellinimixture,mushrooms,tomatoes,andsweetpepperintocreamcheesemixture.Transfertoanungreased3-quartrectangularbakingdish.Bake,covered,about30minutesoruntilheatedthrough.SprinklewithParmesancheese.

nutritionfactsperserving:333cal.,15gtotalfat(7gsat.fat),66mgchol.,516mgsodium,34gcarb.,6gdietaryfiber,15gprotein.

cheesemanicottiwithroastedpeppersauce

prep:30minutesbake:25minutesstand:10minutesoven:350°Fmakes:4servings

8driedmanicottishells

Nonstickcookingspray

1cupchoppedfreshmushrooms3⁄4cupshreddedcarrots3to4clovesgarlic,minced1cuplightricottacheeseorlow-fatcream-stylecottagecheese3⁄4cupshreddedreduced-fatmozzarellacheese(3ounces)2eggs,lightlybeaten1⁄4cupgratedParmesancheese2teaspoonsdriedItalianseasoning,crushed114.5-ouncecanno-salt-addeddicedtomatoeswithbasil,garlic,andoregano,undrained1cuproastedredsweetpeppers,drainedandchopped

1Preheatovento350°F.Cookmanicottishellsaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

2Meanwhile,forfilling,coatalargenonstickskilletwithcookingspray;heatskilletovermediumheat.Addmushrooms,carrots,andgarlic;cook

for3to5minutesorjustuntilvegetablesaretender,stirringoccasionally.Removefromheat;coolslightly.Stirinricottacheese,1⁄2cupofthemozzarellacheese,theeggs,Parmesancheese,andItalianseasoning.Spoonfillingintoshells.

3Forsauce,placetomatoesinablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.Stirinroastedpeppers.Spreadabout1⁄3cupofthesauceinthebottomofeachoffourungreased12-to16-ounceindividualbakingdishesora2-quartrectangularbakingdish.Arrangefilledmanicottishellsinbakingdishes,overlappingshellsslightlyifnecessary.Pourtheremainingsauceovershells.

4Bake,covered,for20to25minutesforindividualbakingdishes,35to40minutesforlargebakingdish,oruntilheatedthrough.Sprinklewiththeremaining1⁄4cupmozzarellacheese.Bake,uncovered,for5minutesmore.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:377cal.,13gtotalfat(7gsat.fat),140mgchol.,370mgsodium,43gcarb.,9gdietaryfiber,22gprotein.

moroccanchickpeasandcouscous

starttofinish:25minutesmakes:6servings11⁄2cupswater1cupwholewheatcouscous3⁄4cupslicedgreenonions(6)4clovesgarlic,minced1tablespoonoliveoil1tablespoongratedfreshginger

1teaspoongroundcumin1⁄4teaspoongroundblackpepper1⁄4teaspoongroundturmeric1⁄4teaspoongroundnutmeg1⁄8teaspoonsalt215-ouncecansno-salt-addedgarbanzobeans(chickpeas),rinsedanddrained1⁄2cuppimiento-stuffedorjalapeño-stuffedgreenolives,coarselychopped1⁄2cupcoarselysnippeddriedapricots1⁄3cupsnippedfreshItalian(flat-leaf)parsley

1Inasmallsaucepanbringthewatertoboiling.Stirincouscous.Removefromheat;letstand,covered,for5minutes.

2Meanwhile,inalargesaucepancookgreenonionsandgarlicinhotoilovermediumheatabout3minutesoruntilgreenonionsaretender,stirringoccasionally.Stiringinger,cumin,pepper,turmeric,nutmeg,and

salt;cookandstirfor1minute.Addbeans,olives,anddriedapricots;cookandstiruntilheatedthrough.

3Fluffcouscouswithafork;stirinparsley.Servebeanmixtureovercouscous.

nutritionfactsperserving:343cal.,6gtotalfat(1gsat.fat),0mgchol.,231mgsodium,60gcarb.,12gdietaryfiber,14gprotein.

peppersstuffedwithquinoaandspinach

prep:35minutesbake:45minutesoven:400°Fmakes:6servings

Quinoa(KEEN-wah)isanutrient-packedgrainasversatileasrice.Whencombinedwithbarleyandvegetables,itelevatesthisstuffedpepperdishtotantalizingheights.

114-ouncecanreduced-sodiumvegetablebroth1⁄4cupquick-cookingbarley1⁄4cupquinoa,rinsedanddrained

2tablespoonsoliveoil1⁄2cupchoppedonion(1medium)2clovesgarlic,minced

2cupsslicedfreshmushrooms

114.5-ouncecanno-salt-addeddicedtomatoes,undrained1⁄2ofa10-ouncepackagefrozenchoppedspinach,thawedandwelldrained

1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1cupshreddedMontereyJackcheesewithjalapeñopeppersorMontereyJackcheese(4ounces)

3largeredsweetpeppers1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

1Preheatovento400°F.Inamediumsaucepanbringbrothtoboiling.Stirinbarleyandquinoa.Returntoboiling;reduceheat.Simmer,covered,about12minutesoruntiltender.Drain,reservingcookingliquid.

2Meanwhile,inalargeskilletheatoilovermedium-highheat.Addonionandgarlic;cookandstirfor2minutes.Addmushrooms;cookandstirfor4to5minutesoruntilmushroomsandonionaretender.Stirintomatoes,spinach,1⁄4teaspoonsalt,and1⁄4teaspoonblackpepper.Stirinquinoamixtureand1⁄2cupofthecheese.

3Cutsweetpeppersinhalflengthwise;removeseedsandmembranes.Lightlysprinkleinsidesofpepperswithadditionalsaltandblackpepper.Fillpepperhalveswithquinoamixture.Placefilledpepperhalvesinanungreased3-quartrectangularbakingdish.Pourthereservedcookingliquidintobakingdisharoundpeppers.

4Bake,covered,for35minutes.Sprinklewiththeremaining1⁄2cupcheese.Bake,uncovered,about10minutesmoreoruntilsweetpeppersarecrisp-tenderandcheeseislightbrown.

nutritionfactsperserving:345cal.,17gtotalfat(7gsat.fat),30mgchol.,798mgsodium,36gcarb.,8gdietaryfiber,15gprotein.

couscousandsquash

starttofinish:30minutesmakes:4servings1⁄4cuplimejuice

3tablespoonsoliveoil1⁄2teaspoonsalt1⁄2teaspoongroundcumin1⁄2teaspoongroundblackpepper2smallzucchiniand/oryellowsummersquash1smallheadcauliflower,trimmed

1smallredonion

11⁄2cupswater1cupcouscous

1teaspoonfinelyshreddedlimepeel

Snippedfreshparsley(optional)

1Inasmallbowlwhisktogetherlimejuice,oil,salt,cumin,andpepper;setaside.

2Cutzucchinilengthwiseinto1⁄2-inch-thickslices.Cutcauliflowercrosswiseintofourequalslices.Cutredonioncrosswiseinto1⁄2-inch-thickslices.Brushvegetablesliceswithsomeoftheoilmixture.

3Foracharcoalgrill,grillvegetablesontherackofanuncoveredgrilldirectlyovermediumcoalsuntilcrisp-tender,carefullyturningvegetablesoncewithawidespatulahalfwaythroughgrilling.Allow5to6minutesforzucchiniand10to12minutesforcauliflowerandonion.(Foragasgrill,preheatgrill.Reduceheattomedium.Placevegetablesongrillrackoverheat.Coverandgrillasabove.)

4Meanwhile,inasmallsaucepanbringthewatertoboiling.Stirincouscousandlimepeel.Removefromheat;letstand,covered,for5minutes.Fluffcouscouswithafork.

5Toserve,drizzlevegetablesandcouscouswiththeremainingoilmixture.Ifdesired,sprinklewithparsley.

nutritionfactsperserving:311cal.,11gtotalfat(2gsat.fat),0mgchol.,335mgsodium,46gcarb.,6gdietaryfiber,9gprotein.

nuttymeatlessloaf

prep:30minutesbake:35minutesstand:15minutesoven:350°Fmakes:8servingsNonstickcookingspray

3cupswater

11⁄4cupsredoryellowlentils,rinsedanddrained1cupshreddedcarrots(2medium)3⁄4cupsnippeddriedapricotsand/orgoldenraisins1⁄2cupchoppedonion(1medium)1⁄2cupchoppedcelery(1stalk)11⁄2teaspoonsgarammasalaor2teaspoonsJamaicanjerkseasoning2clovesgarlic,minced1tablespoonvegetableoil3eggs,lightlybeaten11⁄2cupscookedbrownrice3⁄4cuppecans,toastedandchopped1⁄2cupmangochutney

1teaspoonsalt1⁄4cupchoppedredsweetpepper1⁄4cuppeeledandchoppedmangoFreshcilantroleaves(optional)

1Preheatovento350°F.Lightlycoata9-or91⁄2-inchdeep-dishpieplatewithcookingspray;setaside.Inamediumsaucepancombinethewaterandlentils.Bringtoboiling;reduceheat.Simmer,covered,for10to15minutesoruntillentilsaretender;drain.

2Meanwhile,inamediumskilletcookcarrots,driedapricotsand/orraisins,onion,celery,garammasala,andgarlicinhotoilovermediumheatabout5minutesoruntilonionistender,stirringoccasionally.

3Inalargebowlcombineeggs,cookedrice,2⁄3cupofthepecans,1⁄4cupofthechutney,andthesalt.Stirincookedlentilsandcarrotmixture.Pressmixturefirmlyintothepreparedpieplate.Bakefor25minutes.

4Fortopping,inasmallbowlcombinetheremainingpecans,theremaining1⁄4cupchutney,sweetpepper,andmango.Spoontoppingoverlentilloaf.

5Bakeabout10minutesmoreoruntiltoppingisheatedthroughandtemperatureofloafregisters160°F.Ifdesired,sprinklewithcilantro.Letstandfor15minutesbeforecuttingintowedges.

nutritionfactsperserving:347cal.,12gtotalfat(1gsat.fat),79mgchol.,471mgsodium,49gcarb.,13gdietaryfiber,13gprotein.

tomato-artichokefocaccia

prep:40minutesrise:1hour15minutesbake:25minutesoven:450°Fmakes:6servings31⁄2to4cupsall-purposeflour1packageactivedryyeast

1teaspoonsalt

11⁄4cupswarmwater(120°Fto130°F)

2tablespoonsoliveoil1⁄4cupcornmealNonstickcookingspray11⁄4poundsromatomatoesand/orgreenoryellowtomatoes,thinlysliced114-ouncecanartichokehearts,drainedandquartered

1tablespoonoliveoil

1tablespoonsnippedfreshrosemaryor1teaspoondriedrosemary,crushed1smallredonion,verythinlyslicedandseparatedintorings4clovesgarlic,cutintothinsliversorslices

1Inalargebowlcombine11⁄2cupsoftheflour,theyeast,andsalt.Add

thewarmwaterand2tablespoonsoil.Beatwithanelectricmixeronlowspeedfor30seconds,scrapingsideofbowlconstantly.Beatonhighspeedfor3minutes.Usingawoodenspoon,stirincornmealandasmuchoftheremainingflourasyoucan.

2Turndoughoutontoalightlyflouredsurface.Kneadinenoughoftheremainingflourtomakeamoderatelysoftdoughthatissmoothandelastic(3to5minutestotal).Shapedoughintoaball.Placeinalightlygreasedbowl,turningoncetogreasesurface.Coverandletriseinawarmplaceuntildoubleinsize(45to60minutes).

3Punchdoughdown;coverandletrestfor10minutes.Lightlycoata15x10x1-inchbakingpanwithcookingspray.Placedoughinthepreparedbakingpan.Gentlypullandstretchdoughintoa15x8-inchrectangle,beingcarefulnottooverworkdough.

4Lightlycoatdoughwithcookingspray.Coverlooselywithplasticwrap;letdoughriseinawarmplaceuntilnearlydoubleinsize(about30minutes).Meanwhile,arrangetomatoslicesandartichokequartersonadoublethicknessofpapertowels;letstandfor15minutes.Changepapertowelsasnecessarysoalloftheexcessliquidisabsorbedfromtomatoesandartichokes.

5Preheatovento450°F.Usingyourfingers,pressdeepindentations,11⁄2to2inchesapart,indough.Brushdoughwith1tablespoonoil;sprinklewithrosemary.Arrangetomatoes,artichokes,redonion,andgarlicevenlyontopofdough.

6Bakeabout25minutesoruntilgoldenbrown.Transfertoawirerack;cool.Cutintorectangles.Servewarmoratroomtemperature.

nutritionfactsperserving:394cal.,8gtotalfat(2gsat.fat),0mgchol.,620mgsodium,70gcarb.,6gdietaryfiber,10gprotein.

summerratatouilletart

prep:50minutesbake:25minutesstand:20minutesoven:400°F/350°Fmakes:6servings1⁄2ofa15-ouncepackage(1crust)rolledrefrigeratedunbakedpiecrust1⁄4cupchoppedyellowonion2clovesgarlic,minced

1tablespoonoliveoil

4cupspeeledandcubedeggplant(1small)11⁄4cupsslicedzucchini(1medium)3⁄4cupsweetredpeppercutintobite-sizepieces(1medium)11⁄2cupspeeledandchoppedtomatoes(3medium)1⁄2teaspoonseasaltorsalt1⁄2teaspoondriedherbesdeProvenceorItalianseasoning,crushed1⁄2teaspoongroundblackpepper8ouncesfreshasparagusspears,trimmedandcutinto2-inchpieces1⁄4cupfinelyshreddedParmesancheese(1ounce)

1Preheatovento400°F.Letpiecruststandaccordingtopackagedirections.Linethebottomandsideofa9-to10-inchtartpanthathasaremovablebottomwithpiecrust.Linepiecrustwithfoil.Bakefor10minutes.Removefoil;bakefor5minutesmore.Coolonawirerack.Reduceoventemperatureto350°F.

2Meanwhile,inalargesaucepancookonionandgarlicinhotoilovermediumheatabout3minutesoruntilonionistender,stirringoccasionally.Addeggplant,zucchini,andhalfofthesweetpepper;cook

andstirabout10minutesoruntilvegetablesaretender.Stirintomatoes,salt,herbesdeProvence,andblackpepper.Simmer,covered,for10minutes.Simmer,uncovered,about10minutesmoreoruntilmixtureisthickenedandmostoftheliquidisevaporated.

3Spoonvegetablemixtureintothepartiallybakedtartshell.Bakefor10minutes.Topwiththeremainingsweetpepperandtheasparagus.Bakefor15minutesmore.Sprinklewithcheese.Letstandfor20minutesbeforeserving.

nutritionfactsperserving:237cal.,13gtotalfat(4gsat.fat),6mgchol.,344mgsodium,27gcarb.,4gdietaryfiber,4gprotein.

grilledeggplantparmesan

prep:20minutesgrill:10minutesmakes:2servings43⁄4-inch-thicksliceseggplant1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1tablespoonbalsamicvinegar2teaspoonsoliveoil

1teaspoonsnippedfreshthyme

1clovegarlic,minced2tablespoonsfinelyshreddedParmesancheese

2tablespoonsfinelyshreddedmozzarellacheese

1mediumromatomato,cutinto1⁄2-inch-thickslices1⁄4cupreduced-sodiumtomatopastasauce,warmedSnippedfreshthyme(optional)

1Sprinkleeggplantwithsaltandpepper.Inasmallbowlcombinevinegar,oil,1teaspoonthyme,andgarlic;brushonbothsidesofeggplant.

2Foracharcoalgrill,grilleggplantontherackofanuncoveredgrilldirectlyovermediumcoalsfor10to12minutesoruntiltender,turningoncehalfwaythroughgrillingandtoppingwithParmesanandmozzarella

cheesesforthelast3minutesofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placeeggplantongrillrackoverheat.Coverandgrillasabove.)

3Whileeggplantisgrilling,addtomatoslicestogrill.Grillabout3minutesoruntilheatedthroughandgrillmarksappear,turningoncehalfwaythroughgrilling.

4Serveeggplantsliceswithpastasauceandtomatoslices.Ifdesired,garnishwithadditionalthyme.

nutritionfactsperserving:153cal.,9gtotalfat(3gsat.fat),7mgchol.,436mgsodium,13gcarb.,5gdietaryfiber,6gprotein.

deep-dishgardenvegetablepizzaprep:30minutesbake:20minutesoven:400°Fmakes:6servings

Lookingforawaytosneaksomevegetablesintoyourkidsdiets?Thispizzamakesiteasy—andkidswillclamorforit.

1egg,lightlybeaten18.5-ouncepackagecornmuffinmix1⁄3cupall-purposeflour3tablespoonsskimmilk1tablespoondriedItalianseasoning,crushed1cupshreddedcarrots(2medium)1cupfreshorfrozencornkernels,thawed1cupchoppedredorgreensweetpepper2⁄3cupseededandchoppedromatomatoes(2medium)1freshjalapeñochilepepper,seededandfinelychopped*

1tablespoonsnippedfreshoregano1⁄4cupbottledItaliansaladdressing11⁄2cupsfinelyshreddedreduced-fatItaliancheeseblend(6ounces)1tablespoonsnippedfreshItalian(flat-leaf)parsley

1Preheatovento400°F.Generouslygreasea13x9x2-inchbakingpan;setaside.Inamediumbowlcombineegg,cornmuffinmix,flour,milk,andItalianseasoning.Turndoughoutontoawell-flouredsurface.Kneadfor10to12strokesoruntileasytohandle(doughwillbesoft).Usingflouredhands,patdoughintothepreparedbakingpan.

2Sprinklecarrots,corn,sweetpepper,tomatoes,jalapeñochilepepper,

andoreganooverdough.DrizzlewithItaliandressing;sprinklewithcheese.

3Bakeabout20minutesoruntilatoothpickinsertednearthecentercomesoutclean.Sprinklewithparsley.

nutritionfactsperserving:355cal.,13gtotalfat(4gsat.fat),50mgchol.,695mgsodium,46gcarb.,2gdietaryfiber,14gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

cheesyredpepperpizza

prep:15minutesbake:15minutesoven:425°Fmakes:4servingsNonstickcookingspray113.8-ouncepackagerefrigeratedpizzadough

1tablespoonoliveoil

1cupshreddedmozzarellacheese(4ounces)2mediumromatomatoes,thinlysliced1⁄2cupslicedroastedyellowand/orredsweetpepper2tablespoonsshreddedfreshspinach(optional)1⁄4teaspooncoarsegroundblackpepper

2tablespoonssnippedfreshbasil

1Preheatovento425°F.Coata12-inchpizzapanwithcookingspray.Presspizzadoughintothepreparedpan,buildingupedge.Brushcrustwithoil.Bakefor10minutes.

2Removecrustfromoven.Sprinklewithcheese.Arrangetomatoes,roastedsweetpepper,andspinach(ifusing)oncrust.Sprinklewithblackpepper.

3Bakefor5to10minutesmoreoruntilcheeseisbubbly.Sprinklewithbasil.

nutritionfactsperserving:364cal.,12gtotalfat(4gsat.fat),18mgchol.,718mgsodium,50gcarb.,2gdietaryfiber,16gprotein.

thaibulgursalad

prep:25minutescook:15minutesmakes:4servings

1cupwater1⁄2cupbulgur2cupsfrozenshelledsweetsoybeans(edamame),thawed1cupredsweetpeppercutintothinbite-sizestrips(1medium)1⁄2cupcoarselyshreddedcarrot(1medium)1⁄2cupthinlysliced,quarteredredonion2tablespoonssnippedfreshcilantro4cupspackagedfreshspinachleaves

1recipeThaiPeanutDressing1⁄4cupchoppedpeanuts(optional)

1Inamediumsaucepanbringthewatertoboiling;stirinbulgur.Returntoboiling;reduceheat.Simmer,covered,about15minutesoruntilbulguristenderandmostoftheliquidisabsorbed.Drainifnecessary.Transfertoalargebowl.Stirinsoybeans,sweetpepper,carrot,redonion,andcilantro.

2Dividespinachamongsaladbowlsordinnerplates.Topwithbulgurmixture;drizzlewithThaiPeanutDressing.Ifdesired,sprinklewithpeanuts.

nutritionfactsperserving:313cal.,12gtotalfat(2gsat.fat),0mgchol.,436mgsodium,36gcarb.,10gdietaryfiber,19gprotein.

thaipeanutdressing:Inasmallsaucepancombine1⁄3cupwater;1⁄4cupreduced-fatcreamypeanutbutter;2tablespoonsreduced-sodiumsoysauce;1teaspoonsugar;1clovegarlic,minced;1⁄4teaspoongroundginger;and1⁄8teaspooncrushedredpepper.Cook,whiskingconstantly,overmedium-lowheatabout3minutesoruntilsmoothandslightlythickened(mixturewillappearcurdledatfirst,butwillbecomesmoothasitiswhiskedovertheheat).Makes2⁄3cup.

nutritionnoteBulgurcanusuallybefoundinthehealth-foodaislesofthesupermarket.Or,headtohealth-foodstores,whereit’softenavailableinbulkcontainers,allowingyoutobuyjusttheamountyouneedforarecipe.

cheesyeggplantburgers

prep:15minutesgrill:6minutesmakes:6servings

1teaspoongarlicpowder1⁄2teaspoongroundblackpepper1⁄8teaspoonsalt1⁄2cupseededandchoppedtomato(1medium)2tablespoonsoliveoil1tablespoonsnippedfreshoregano2teaspoonssnippedfreshthyme

2teaspoonscidervinegar

61⁄2-inchsliceseggplant4to5ouncesslicedsmokedGoudacheese61⁄2-inchsliceswholegrainbaguette-styleFrenchbread,toasted

1Inasmallbowlcombinegarlicpowder,pepper,andsalt.Inanothersmallbowlcombinehalfofthegarlicpowdermixture,thetomato,1tablespoonoftheoil,theoregano,thyme,andvinegar;setaside.

2Brushbothsidesofeggplantsliceswiththeremaining1tablespoonoil.Sprinklewiththeremaininggarlicpowdermixture.

3Foracharcoalgrill,grilleggplantontherackofanuncoveredgrilldirectlyovermediumcoalsfor6to8minutesorjustuntiltenderandgoldenbrown,turningoncehalfwaythroughgrillingandtoppingwithcheeseforthelast2minutesofgrilling.(Foragasgrill,preheatgrill.

Reduceheattomedium.Placeeggplantongrillrackoverheat.Coverandgrillasabove.)

4Serveeggplantslicesontoastedbreadsliceswithtomatomixture.nutritionfactsperserving:201cal.,11gtotalfat(4gsat.fat),17mgchol.,506mgsodium,19gcarb.,4gdietaryfiber,7gprotein.

blackbeanchipotleburgers

prep:35minuteschill:1hourcook:10minutesmakes:4servings115-ouncecanno-salt-addedblackbeans,rinsedanddrained1cupbakedcornchips,finelycrushed(about1⁄2cupcrushed)1⁄2cupcookedbrownrice1⁄2cupfrozenwholekernelcorn,thawed1⁄4cupfinelychoppedredonion1⁄4cupchunkysalsa1⁄2to1teaspoonfinelychoppedcannedchipotlepepperinadobosauce*1clovegarlic,minced1⁄2teaspoongroundcumin

1tablespoonoliveoil

Shreddedgreencabbage

4tostadashells,heatedaccordingtopackagedirectionsRadishslicesFreshcilantroleavesLightsourcream(optional)Chunkysalsa(optional)Limewedges(optional)

1Inamediumbowlmashhalfofthebeanswithaforkorpotatomasher.Stirintheremainingbeans,cornchips,cookedrice,corn,redonion,1⁄4cupsalsa,chipotlepepper,garlic,andcumin.

2Shapebeanmixtureintofour3⁄4-inch-thickpatties.Placepattiesonaplate;coverandchillforatleast1hourbeforecooking.

3Brushbothsidesofpattieswithoil.Ina12-inchskilletorlargegriddlecookpattiesovermediumheatabout10minutesoruntilheatedthrough,turningonce.

4Placesomeshreddedcabbageoneachtostadashell;topwithburgers,radish,andcilantro.Ifdesired,servewithsourcream,additionalsalsa,andlimewedges.

nutritionfactsperburger:399cal.,11gtotalfat(2gsat.fat),0mgchol.,245mgsodium,43gcarb.,8gdietaryfiber,9gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

broilingdirections:Preheatbroiler.Placepattiesontheunheatedrackofabroilerpan.Broilabout4inchesfromtheheatabout10minutesoruntilheatedthrough,turningoncehalfwaythroughbroiling.

tomato-edamamegrilledcheese

prep:20minutesroast:15minutesoven:425°Fmakes:4sandwiches

1garlicbulb

1teaspooncanolaoil

112-ouncepackagefrozenshelledsweetsoybeans(edamame)1⁄4cuplemonjuice1⁄4cupwater1⁄2teaspoonsalt1⁄2teaspoongroundcumin1⁄3cupsnippedfreshItalian(flat-leaf)parsley8sliceswholegrainbread4ouncesreduced-fatMontereyJackcheese,thinlysliced1tomato,thinlysliced

1Preheatovento425°F.Cutoffthetop1⁄2inchofgarlicbulbtoexposeendsofindividualcloves.Leavinggarlicbulbwhole,removeanyloose,paperyouterlayers.Placebulb,cutsideup,inacustardcup.Drizzlewithoil.Coverwithfoil;roastabout15minutesoruntilgarlicfeelssoftwhensqueezed;cool.

2Meanwhile,cooksoybeansaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

3Squeezethreeofthegarlicclovesfrombulbintoafoodprocessor.(Wrapandchilltheremaininggarlicclovesforanotheruse.)Addcookedsoybeans,lemonjuice,thewater,salt,andcumintogarlicinfood

processor.Coverandprocessuntilsmooth.Transfertoasmallbowl;stirinparsley.

4Spreadonesideofeachbreadslicewith2tablespoonsofthesoybeanmixture.(Coverandchilltheremaining1cupmixtureforanotheruse.)Layerfourofthebreadsliceswithcheeseandtomatoslices.Topwiththeremainingfourbreadslices,spreadsidesdown.

5Heatanonstickgriddleorlargeskilletovermedium-highheat.Addsandwiches;cookuntilbreadistoastedandcheeseismelted,turningonce.

nutritionfactspersandwich:332cal.,12gtotalfat(4gsat.fat),20mgchol.,685mgsodium,38gcarb.,11gdietaryfiber,22gprotein.

bakedbeanandcornchimichangas

prep:25minutesbake:10minutesoven:425°Fmakes:6servingsNonstickcookingspray

610-inchwholewheatflourtortillas1⁄2cupchoppedonion(1medium)115-ouncecanno-salt-addedblackbeans,rinsedanddrained18.75-ouncecanreduced-sodiumwholekernelcorn,rinsedanddrained1cupgreensalsaorredsalsa1⁄2cupchoppedtomato(1medium)1⁄4cupsnippedfreshcilantro3⁄4cupshreddedreduced-fatMontereyJackcheese(3ounces)

1Preheatovento425°F.Coatabakingsheetwithcookingspray;setaside.Stacktortillasandwrapinfoil.Bakeabout5minutesoruntilwarmandsoftened.

2Meanwhile,forfilling,coatalargeskilletwithcookingspray;heatskilletovermediumheat.Addonion;cookabout5minutesoruntiltender,stirringoccasionally.Addbeans.Usingaforkorpotatomasher,mashbeansslightly.Stirincorn,1⁄2cupofthesalsa,andthetomato;heatthrough.Stirincilantro.

3Toassemble,spoonabout1⁄2cupofthefillingontoeachtortilla,spooningfillingjustbelowthecenter.Foldbottomedgeofeachtortillaupandoverfilling.Foldinoppositesides;rollupfromthebottom.Ifnecessary,securewithwoodentoothpicks.Placefilledtortillas,seam

sidesdown,onthepreparedbakingsheet.Coattopandsidesofthefilledtortillaswithcookingspray.

4Bakefor10to12minutesoruntiltortillasaregoldenbrownandcrisp.Toserve,sprinklechimichangaswithcheeseandtopwiththeremaining1⁄2cupsalsa.

nutritionfactsperserving:325cal.,10gtotalfat(3gsat.fat),10mgchol.,916mgsodium,47gcarb.,9gdietaryfiber,15gprotein.

mushroomandpoblanoenchiladas

starttofinish:30minutesmakes:4servings1tablespoonvegetableoil3cupsslicedfreshcreminimushrooms(8ounces)6ouncesfirm,tub-styletofu(freshbeancurd),drainedandcutintocubes1smallfreshpoblanochilepepper,stemmed,seeded,andcutintostrips*

1teaspoongroundcumin1⁄2teaspoonsalt1cupshreddedreduced-fatcheddarcheese(4ounces)1⁄4cuplightsourcream

86-inchcorntortillas

Choppedtomatoes(optional)Slicedgreenonions(optional)

1Preheatbroiler.Forfilling,inalargeskilletheatoilovermediumheat.Addmushrooms,tofu,poblanochilepepper,cumin,andsalt;cookfor8to10minutesoruntilmushroomsandpepperaretender,stirringoccasionally.Removefromheat.Stirin1⁄2cupofthecheeseandthesourcream.

2Lightlygreasea3-quartrectangularbakingdish;setaside.Stacktortillasandwrapindamppapertowels.Microwaveon100percent

power(high)about30secondsoruntilwarmandsoftened.Spoonfillingontotortillas;rollupandplaceinthepreparedbakingdish.Sprinklewiththeremaining1⁄2cupcheese.

3Broil4to5inchesfromtheheatfor1to2minutesoruntilcheeseismelted.Ifdesired,topwithtomatoesandgreenonions.

nutritionfactsperserving:292cal.,13gtotalfat(5gsat.fat),20mgchol.,549mgsodium,30gcarb.,4gdietaryfiber,16gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

nutritionnoteSoyproductssuchastofumakewinningswitch-insformeat.Acompleteprotein,soycontainsalltheessentialaminoacids,yethaslessfatandcholesterolthanmeatproducts.

gingeredvegetable–tofustir-fry

starttofinish:45minutesmakes:4servings3⁄4cupwater1⁄4cupdrysherry,drywhitewine,orchickenbroth3tablespoonsreduced-sodiumsoysauce

1tablespooncornstarch1⁄2teaspoonsugar1tablespoonoliveoil

2teaspoonsgratedfreshginger

1poundfreshasparagusspears,trimmedandcutinto1-inchpieces(21⁄2cups),orone10-ouncepackagefrozencutasparagus,thawedandwelldrained1mediumyellowsummersquash,halvedlengthwiseandsliced(11⁄4cups)1⁄4cupslicedgreenonions(2)110.5-ouncepackageextra-firm,tub-styletofu(freshbeancurd),drainedandcutinto1⁄2-inchcubes1⁄3cupchoppedtoastedalmonds

2cupshotcookedbrownrice

1Forsauce,inasmallbowlstirtogetherthewater,sherry,soysauce,

cornstarch,andsugar;setaside.

2Pouroilintoawokorlargeskillet;heatwokovermedium-highheat.Addginger(addmoreoilifnecessaryduringcooking);cookandstirfor15seconds.Addfreshasparagus(ifusing)andsquash;cookandstirfor3minutes.Addthawedasparagus(ifusing)andgreenonions;cookandstirabout11⁄2minutesmoreoruntilasparagusiscrisp-tender.Removevegetablesfromwok.

3Addtofutowok;cookandstircarefullyfor2to3minutesoruntillightbrown.Removefromwok.Stirsauce;addtowok.Cookandstiruntilthickenedandbubbly.Returncookedvegetablesandtofutowok;stirallingredientstogethertocoatwithsauce.Cook,covered,about1minutemoreoruntilheatedthrough.Stirinalmonds.Serveoverhotcookedrice.

nutritionfactsperserving:288cal.,10gtotalfat(1gsat.fat),0mgchol.,432mgsodium,35gcarb.,5gdietaryfiber,12gprotein.

bigbatchvegetarianlentilchili

prep:15minutescook:35minutesmakes:12servings414.5-ouncecansno-salt-addeddicedtomatoes,undrained215-ouncecansno-salt-addedredkidneybeans,rinsedanddrained

3cupswater

2cupsredlentils,rinsedanddrained112-ouncepackagefrozenchoppedgreensweetpeppers

112-ouncepackagefrozenchoppedonions1⁄4cupchilipowder2tablespoonsgarlicpowder18-ouncecanno-salt-addedtomatosauce

16-ouncecanno-salt-addedtomatopaste1⁄8teaspoongroundblackpepper2cupsshreddedreduced-fatcheddarcheese(8ounces)Tortillachips(optional)

1Inan8-quartDutchovencombinetomatoes,beans,thewater,lentils,sweetpeppers,onions,chilipowder,andgarlicpowder.Bringtoboiling;reduceheat.Simmer,covered,for30minutes,stirringoccasionally.

2Stirintomatosauce,tomatopaste,andblackpepper.Simmer,

covered,about5minutesmoreoruntilheatedthrough.Sprinkleeachservingwithcheeseand,ifdesired,servewithtortillachips.

nutritionfactsperserving:314cal.,7gtotalfat(4gsat.fat),20mgchol.,752mgsodium,47gcarb.,19gdietaryfiber,21gprotein.

tip:Storeanyleftoversinacoveredcontainerintherefrigeratorforupto3daysorinthefreezerforupto3months.

10bubblycasseroles

Liftthelidontheamazingaromasandterrifictastesofoven-bakedgoodness.Thiscaboodleofcasseroleswilllightenmorethanjustyourmood.

mexicanbeefbakewithcilantro-limecreamchickencaesarlasagnachickenandtortillaswithtomatillosaucechickentacocasserolegreekchickenandpitacasserolechickensupremecasserolequickchickenpotpiecreamychicken–broccolibakechickenandstuffingbakecurriedriceandturkeycasserolecrisscrosspizzacasseroledijonlentilandsausagecasserolebakedsausageandmushroomrotiniporkcasserolewithmushroomsandkalepolentaandsausagecasserolestunaandgreenbeanbakecrab,spinach,andpastawithfontinaseafoodenchiladascajunshrimpandcornbreadcasseroleasianvegetablesandpotstickersbakedmexicanmacaroniandcheeseloadedmacaroniandcheesecabbageswissbreadpuddingbakedpenneflorentinechilesrellenoscasserolevegetablecasserolewithbarleyandbulgurartichoke-quinoabakethreecheesemanicottiartichoke-basillasagna

mexicanbeefbakewithcilantro-limecream

prep:25minutesbake:33minutesoven:350°Fmakes:6servings

Reduced-fatcheeseandlightsourcreamjoinotherhealthfulingredientsinthisspiced-upcasserole.

11⁄3cupsdriedmultigrainrotinipastaorelbowmacaroni

12ouncesextra-leangroundbeef

2clovesgarlic,minced115-ouncecanblackbeansorpintobeans,rinsedanddrained114.5-ouncecanno-salt-addeddicedtomatoes,undrained3⁄4cuppicantesauceorsalsa1teaspoondriedoregano,crushed1⁄2teaspoongroundcumin1⁄2teaspoonchilipowder1⁄2cupshreddedreduced-fatColbyandMontereyJackcheese(2ounces)1⁄3cuplightsourcream

3tablespoonsslicedgreenonions

2teaspoonscoarselysnippedfreshcilantro(optional)1⁄2teaspoonfinelyshreddedlimepeelLimewedges(optional)

1Preheatovento350°F.Inalargesaucepancookpastaaccordingtopackagedirections;drain.Returnpastatohotsaucepan;setaside.

2Meanwhile,inalargeskilletcookmeatandgarlicuntilmeatisbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.

3Stirmeatintopastainsaucepan.Stirinbeans,tomatoes,picantesauce,oregano,cumin,andchilipowder.Transfermixturetoanungreased11⁄2-or2-quartbakingdishorcasserole.

4Bake,covered,about30minutesoruntilheatedthrough.Sprinklewithcheese.Bake,uncovered,about3minutesmoreoruntilcheeseismelted.

5Meanwhile,inasmallbowlstirtogethersourcream,2tablespoonsofthegreenonions,thecilantro(ifusing),andlimepeel.Servebeefmixturewithsourcreammixture,theremaining1tablespoongreenonions,and,ifdesired,limewedges.

nutritionfactsperserving:283cal.,10gtotalfat(4gsat.fat),45mgchol.,520mgsodium,29gcarb.,7gdietaryfiber,23gprotein.

chickencaesarlasagnaprep:35minutesbake:50minutesstand:15minutesoven:325°Fmakes:9servings

Servethisrecipewhenyoucraveclassiccomfortfoodbutwantmorenutrientsandfiberthanarepresentinrefinedwheatpasta.

9driedwholewheatorregularlasagnanoodles210-ouncecontainersrefrigeratedlightAlfredosauce3tablespoonslemonjuice1⁄2teaspooncrackedblackpepper3cupschopped,cookedchickenbreast*110-ouncepackagefrozenchoppedspinach,thawedandwelldrained1cupbottledroastedredsweetpeppers,drainedandchoppedNonstickcookingspray3⁄4cupshreddedItalianblendcheese(3ounces)

1Preheatovento325°F.Cooklasagnanoodlesaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.Meanwhile,inalargebowlcombineAlfredosauce,lemonjuice,andblackpepper.Stirinchicken,spinach,androastedsweetpeppers.

2Lightlycoata3-quartrectangularbakingdishwithcookingspray.Arrangethreeofthenoodlesinbottomofdish.Topwithone-thirdofthechickenmixture.Repeatlayerstwice.Bake,covered,for45to55minutesoruntilheatedthrough.Sprinklewithcheese.Bake,uncovered,about5minutesmoreoruntilcheeseismelted.Letstandfor15minutesbeforeserving.

nutritionfactsperserving:268cal.,10gtotalfat(6gsat.fat),68mgchol.,557mgsodium,20gcarb.,2gdietaryfiber,24gprotein.

*tip:Forchoppedcookedchicken,season2poundsskinless,bonelesschickenbreasthalveswith1⁄4teaspoonsaltand1⁄8teaspoongroundblackpepper.Heat1tablespoonoliveoilinskilletovermedium-highheat.Reduceheattomedium.Addchicken.Cook,uncovered,for8to12minutesoruntilnolongerpink(170°F),turningoncehalfwaythroughcooking.Coolchickenslightlybeforechopping.

chickenandtortillaswithtomatillosauceprep:40minutesbake:30minutesoven:350°Fmakes:8servings1poundskinless,bonelesschickenthighs

1teaspoonsalt

21⁄2poundsfreshtomatillos,huskedandquartered*3clovesgarlic,halved2freshjalapeñochilepeppers,stemmed,seeded,andcutup**11⁄2cupsreduced-fatshreddedMexican-stylefour-cheeseblend(6ounces)1⁄2ofan8-ouncepackagereduced-fatcreamcheese,softened11⁄2teaspoonschilipowderNonstickcookingspray

88-inchflourtortillas

Cherrytomatoes,quartered(optional)Freshsnippedcilantro(optional)

1Preheatovento350ºF.Inalargesaucepancombinechickenthighsandenoughcoldwatertocover;add1⁄2teaspoonofthesalt.Bringtoboiling;reduceheattomediumlow.Simmer,covered,about15minutesoruntilchickenistender.Usingaslottedspoon,transferchickentoalargebowl;cool.Whenchickeniscoolenoughtohandle,usetwoforkstoshredmeat;setaside.

2Meanwhile,bringalargesaucepanofwatertoboiling.Addtomatillos

andcookfor3minutes;drain.Transfertomatillostoafoodprocessororblender.Addtheremaining1⁄2teaspoonsalt,thegarlic,andjalapeñochilepeppers.Coverandprocessorblenduntilsmooth.

3Inamediumbowlcombineshreddedcheese,creamcheese,andchilipowder.

4Coata3-quartrectangularbakingdishwithcookingspray.Spoonone-thirdofthetomatillomixtureintothepreparedbakingdish.Laytwoofthetortillasoverthetomatillomixture.Topwithhalfofthechickenandhalfofthecheesemixture.Topwithanothertwotortillas,anotherone-thirdofthetomatillomixture,andtwomoretortillas.Topwiththeremainingchickenandtheremainingcheesemixture.Topwiththeremainingtwotortillasandtheremainingtomatillomixture.Coverwithfoil.

5Bake,covered,about30minutesoruntilheatedthroughandbubblyaroundtheedges.Ifdesired,topwithcherrytomatoesandcilantro.

nutritionfactsperserving:359cal.,14gtotalfat(5gsat.fat),71mgchol.,807mgsodium,36gcarb.,3gdietaryfiber,24gprotein.

*tip:Ifyoucan’tfindfreshtomatillos,use5cupsquarteredcannedtomatillos.Donotcook.CombineinfoodprocessorasdirectedinStep2.Continueasdirected.

**tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

chickentacocasseroleprep:25minutesbake:30minutesstand:5minutesoven:350°Fmakes:6servings

Offerupavarietyoftoppingsandleteveryonetaketheirpick.

Nonstickcookingspray12ounceschickenbreaststripsforstir-frying2clovesgarlic,minced1teaspoonchilipowder

2teaspoonscanolaoil

1mediumonion,halvedandthinlysliced3⁄4cupchoppedredorgreensweetpepper(1medium)110-ouncepackagefrozenchoppedspinach,thawedandwelldrained11⁄2cupssalsa46-inchcorntortillas,torn3⁄4cupreduced-fatshreddedMontereyJackcheese(3ounces)1⁄2cupcherrytomatoes,quarteredorchopped(optional)1⁄2ofanavocado,seeded,peeled,andchopped(optional)Bakedtortillachipsorbrokentacoshells(optional)

1Preheatovento350°F.Coatalargenonstickskilletwithcookingspray;heatskilletovermedium-highheat.Inamediumbowltosstogetherchicken,garlic,andchilipowder.Addtohotskillet;cookfor4to6minutesoruntilchickenisnolongerpink,stirringfrequently.Removechickenfromskillet;setaside.

2Addoiltohotskillet.Addonionandsweetpepper;cookovermedium

heatabout5minutesoruntiltender,stirringoccasionally.Stirinspinach.

3Coata2-quartsquarebakingdishwithcookingspray.Spreadabout1⁄2cupofthesalsainthebakingdish.Topwithhalfofthetortillapieces,halfofthechickenmixture,andhalfofthevegetablemixture.Pourhalfoftheremainingsalsaoverthevegetablesandtopwithhalfofthecheese.Repeatlayersonce,exceptdonottopwiththeremainingcheese.

4Bake,covered,for30to35minutesoruntilheatedthrough.Sprinklewiththeremainingcheese.Letstandfor5minutesbeforeserving.Ifdesired,garnishwithcherrytomatoes,avocado,and/ortortillachips.

nutritionfactsperserving:196cal.,6gtotalfat(2gsat.fat),43mgchol.,544mgsodium,15gcarb.,4gdietaryfiber,20gprotein.

greekchickenandpitacasseroleprep:20minutesbake:20minutesoven:350°Fmakes:6servings4cupschoppedcookedchickenorturkey3mediumzucchini,halvedlengthwiseandcutinto1⁄2-inchpieces(4cups)110.75-ouncecanreduced-fatandreduced-sodiumcondensedcreamofchickensoup1⁄2cupchoppedredonion(1medium)1⁄2cupreduced-sodiumchickenbroth11⁄2teaspoonsGreekseasoning*2clovesgarlic,minced26-inchpitabreadrounds,cutintobite-sizewedgesNonstickcookingspray1cupchoppedromatomatoes(3medium)1cupcrumbledreduced-fatfetacheese(4ounces)1⁄3cuppittedkalamataolives,cutup

1Preheatovento350°F.Inalargebowlcombinechicken,zucchini,creamofchickensoup,redonion,broth,1teaspoonoftheGreekseasoning,andthegarlic.Transfermixturetoanungreased3-quartrectangularbakingdish.

2Coatpitawedgeswithcookingspray;sprinklewiththeremaining1⁄2teaspoonGreekseasoning.Sprinklepitawedges,tomatoes,cheese,andolivesontopofchickenmixture.Bakeabout20minutesoruntilheatedthrough.

nutritionfactsperserving:354cal.,12gtotalfat(4gsat.fat),94mgchol.,884mgsodium,24gcarb.,3gdietaryfiber,36gprotein.

*tip:Ifyoucan’tfindGreekseasoning,makeyourownbycombining2teaspoonsdriedoregano,11⁄2teaspoonsonionpowder,11⁄2teaspoons

garlicpowder,1teaspoondriedparsleyflakes,1teaspoongroundblackpepper,1⁄2teaspoongroundcinnamon,and1⁄2teaspoongroundnutmeg.Storeinanairtightcontainerforupto2months.Makesabout2tablespoons.

chickensupremecasseroleprep:30minutesbake:40minutesstand:10minutesoven:350°Fmakes:4servings

Toadaptthishomey,one-dishmealtofitintoahealthydiet,wedecreasedthechickenandtookadvantageofreduced-fatsoup,fat-freemilk,andlightmayonnaise.

6cupswater

11⁄3cupsdriedbow-tieorrotinipasta(6ounces)116-ouncepackagefrozensweetpepperandonionstir-fryvegetables110.75-ouncecanreduced-fatandreduced-sodiumcondensedcreamofchickensoup11⁄4cupsfat-freemilk3tablespoonslightmayonnaiseorsaladdressing

1teaspoonsalt-freelemon-pepperseasoning

1cupcubedcookedchickenbreast*Frenchbread,cutintochunksandtoasted(optional)Crackedblackpepper(optional)

1Preheatovento350°F.Inalargesaucepanbringthewatertoboiling.Addpasta;reduceheat.Simmer,uncovered,for6minutes,stirringoccasionally.Stirinfrozenvegetables.Returntoboiling;reduceheat.Simmer,uncovered,for3to5minutesmoreoruntilpastaistenderbutstillfirm;drain.Rinsewithcoldwater;drainagain.Setaside.

2Inalargebowlstirtogethercreamofchickensoup,milk,mayonnaise,

andlemon-pepperseasoning.Stirinchickenandpastamixture.Transfermixturetoa2-quartsquarebakingdish.

3Bake,covered,for30minutes.Stirmixture.Bake,uncovered,for10to15minutesmoreoruntilmixtureisheatedthroughandbubbly.Letstandfor10minutesbeforeserving.Ifdesired,topwithFrenchbreadpiecesandcrackedblackpepper.

nutritionfactsperserving:359cal.,7gtotalfat(1gsat.fat),40mgchol.,441mgsodium,51gcarb.,3gdietaryfiber,22gprotein.

*tip:Sinceusingapackaged,cookedchickenproductwillincreasethesodium,itisbesttocookyourownchickenbreaststouseinthisrecipe.Youmaygrill,roast,orpoachthechicken.

quickchickenpotpieprep:25minutesbake:20minutesstand:10minutesoven:400°Fmakes:6servings

Handoverthecookiecuttersandletthekidscreatetheirowntoppersbycuttingintopurchasedpiecrust.

1rolledrefrigeratedunbakedpiecrust(1⁄2ofa15-ouncepackage)1poundchickenbreaststripsforstir-frying

2tablespoonsbutter1⁄3cupall-purposeflour1⁄2teaspoonsnippedfreshthymeororegano1⁄4teaspoongroundblackpepper21⁄2cupsreduced-sodiumchickenbroth11⁄2cupspackedcoarselyshreddedcarrotsorcarrotscutintobite-sizestrips11⁄2cupsfrozenpeasMilk(optional)Coarsesalt(optional)

1Preheatovento400°F.Letpiecruststandaccordingtopackagedirections.Meanwhile,cutupanylargechickenpieces.Inalargeskilletmeltbutterovermediumheat.Addchicken;cookfor5to6minutesoruntilchickenislightbrownandnolongerpink,stirringfrequently.Stirinflour,thyme,andpepper.Addbrothallatonce.Stirincarrots.Cookandstirovermediumheatuntilthickenedandbubbly.Stirinfrozenpeas;heatthrough.Coverandkeepwarmwhilepreparingpiecrustcutouts.

2Fortopper,unrollpiecrustonalightlyflouredsurface.Cutroundsfrom

pastrytofitontopofsixungreased10-ouncecustardcupsorindividualcasseroles(4to41⁄2inches),rerollingscraps,ifnecessary.Using1-to2-inchdesired-shapecutters,cutshapesfromcenterofeachpastryround.Spoonchickenmixtureintocustardcups.Arrangepiecrustroundsontopofcustardcups.Ifdesired,brushcutoutshapeswithmilkandsprinklewithcoarsesalt.Arrangeoneortwocutoutsontopofeachpotpie.

3Placecustardcupsina15x10x1-inchbakingpan.Bakeabout20minutesoruntiltopperisgoldenbrownandmixtureisbubbly.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:345cal.,14gtotalfat(6gsat.fat),57mgchol.,516mgsodium,30gcarb.,3gdietaryfiber,22gprotein.

creamychicken–broccolibakeprep:30minutesbake:55minutesoven:350°Fmakes:12servings

Nonstickcookingspray10ouncesdriedmediumnoodles11⁄2poundsskinless,bonelesschickenbreasts,cutintobite-sizepieces3cupsslicedfreshmushrooms1cupslicedgreenonions(8)3⁄4cupchoppedredsweetpepper(1medium)1tablespoonvegetableoil(optional)210.75-ouncecanscondensedcreamofbroccolisoup

28-ouncecartonslightsourcream1⁄3cupreduced-sodiumchickenbroth

2teaspoonsdrymustard1⁄4teaspoongroundblackpepper116-ouncepackagefrozenchoppedbroccoli,thawedanddrained1⁄2cupfinedrybreadcrumbs2tablespoonsbutter,meltedDiagonallyslicedgreenonions(optional)

1Preheatovento350°F.Coata3-quartrectangularbakingdishwithcookingspray;setaside.

2Cooknoodlesaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

3Meanwhile,coatalargeskilletwithcookingspray;heatovermediumheat.Addchickentohotskillet;cookandstirabout3minutesoruntilchickenisnolongerpink.Transferchickentoalargebowl.

4Addmushrooms,1cupgreenonions,andsweetpeppertoskillet(add1tablespoonvegetableoilifnecessary);cookandstiruntilvegetablesaretender.

5Transfervegetablestobowlwithchicken.Stirincreamofbroccolisoup,sourcream,broth,mustard,andblackpepper.Gentlystirincookednoodlesandbroccoli.

6Spoonchickenmixtureintoprepareddish.Inasmallbowlcombinebreadcrumbsandmeltedbutter;sprinkleoverchickenmixture.Bake,covered,for30minutes.Bake,uncovered,about25minutesmoreoruntilheatedthrough.Ifdesired,garnishwithadditionalgreenonions.

nutritionfactsperserving:301cal.,10gtotalfat(5gsat.fat),73mgchol.,452mgsodium,32gcarb.,3gdietaryfiber,22gprotein.

chickenandstuffingbakeprep:25minutesbake:35minutesstand:5minutesoven:350°Fmakes:8servings

Enjoychickenandstuffingwithoutthefuss.

1cupwater

1cupchoppedredsweetpepper1⁄2cupchoppedonion(1medium)1⁄2cupuncookedlonggrainrice18-ouncepackageherb-seasonedstuffingmix

2cupswater

4cupsdicedcookedchickenorturkey(about11⁄4pounds)3eggs,lightlybeaten110.75-ouncecanreduced-fatandreduced-sodiumcondensedcreamofchickensoup1⁄2cuplightsourcream1⁄4cupfat-freemilk2teaspoonsdrysherry(optional)

1Inamediumsaucepanbringthe1cupwatertoboiling.Stirinsweetpepper,onion,andrice.Reduceheattolow.Simmer,covered,about20minutesoruntilriceandvegetablesaretenderandwaterisabsorbed.

2Preheatovento350°F.Greasea3-quartcasserole;setaside.Inalargebowlcombinestuffingmixandthe2cupswater.Stirinchicken,eggs,andhalfofthecreamofchickensoup.Stirincookedricemixture.

Spreadinpreparedbakingdish.Bakefor35to40minutesoruntilheatedthrough.

3Meanwhile,forsauce,inasmallsaucepanstirtogethertheremainingsoup,thesourcream,andmilk.Cookoverlowheatuntilheatedthrough,stirringoccasionally.Stirinsherry(ifusing).

4Letcasserolestandfor5minutesbeforeserving.Servechickenmixturewithsauce.

nutritionfactsperserving:367cal.,10gtotalfat(3gsat.fat),149mgchol.,664mgsodium,38gcarb.,3gdietaryfiber,28gprotein.

curriedriceandturkeycasseroleprep:20minutesbake:35minutesstand:10minutesoven:375°Fmakes:4servingsNonstickcookingspray1poundturkeybreasttenderloinsorskinless,bonelesschickenbreasthalves,cutcrosswiseinto1⁄2-inch-thickslices2cupsuncookedinstantbrownrice

114-ouncecanreduced-sodiumchickenbroth1⁄2cupslicedgreenonions(4)1⁄3cupdriedcranberries1⁄4cupapricotspreadablefruit1tablespoonreduced-sodiumsoysauce

1teaspooncurrypowder

Slicedgreenonions(optional)

1Preheatovento375°F.Coatalargenonstickskilletwithcookingspray;heatovermedium-highheat.Cookturkeyslicesinhotskilletfor5to6minutesoruntilbrown,turningoncetobrownevenly.Removefromskillet;setaside.

2Inamediumbowlcombinerice,broth,1⁄2cupgreenonions,cranberries,1tablespoonofthespreadablefruit,thesoysauce,andcurrypowder.Spreadevenlyinanungreased2-quartrectangularbakingdish.Topwithturkeyslices.

3Bake,covered,for35to40minutesoruntilturkeyisnolongerpinkandriceistender.Spreadtheremaining3tablespoonsspreadablefruit

overturkey.Letstand,covered,for10minutesbeforeserving.Ifdesired,sprinklewithadditionalgreenonions.

nutritionfactsperserving:333cal.,2gtotalfat(0gsat.fat),70mgchol.,431mgsodium,47gcarb.,3gdietaryfiber,33gprotein.

nutritionnoteSearagolden-browncrustontoyourchicken,withoutloadingonthefat—brownitinaskilletusingnonstickspray.Finishthedishintheovenformoistresults.

crisscrosspizzacasseroleprep:30minutesbake:30minutesstand:10minutesoven:350°Fmakes:8servings

Thepizzadoughgoesontopofsaucyingredientsinthistopsy-turvydish.

11⁄2cupsthinstripsyellow,red,and/orgreensweetpeppers(2medium)1⁄2cupchoppedonion(1medium)

1tablespoonoliveoil

1mediumzucchini(8ounces),halvedlengthwiseandsliced2clovesgarlic,minced214.5-ouncecansno-salt-addeddicedtomatoes,drained5cookedchickensausagelinks(about12ouncestotal),halvedlengthwiseandsliced1teaspoondriedItalianseasoning,crushed1⁄4teaspoongroundblackpepper113.8-ouncepackagerefrigeratedpizzadough2cupsshreddedmozzarellacheese(8ounces)1⁄4cupgratedParmesancheeseSnippedfreshrosemary(optional)

1Preheatovento350°F.Greasea2-quartrectangularbakingdish;setaside.Inalargeskilletcookandstirsweetpeppersandonioninhotoilovermedium-highheatfor5minutes.Addzucchiniandgarlic;cookfor5minutesmore,stirringoccasionally.

2Addtomatoes,sausage,1⁄2teaspoonoftheItalianseasoning,andthe

blackpeppertomixtureinskillet.Bringtoboiling;boilgently,uncovered,for5to7minutesoruntilmostoftheliquidhasevaporated.

3Meanwhile,unrollpizzadoughontoalightlyflouredsurface.Usingaknifeorpastrywheel,cutpizzadoughintostrips.

4Removeskilletfromheat.Stirin1cupofthemozzarellacheeseandtheParmesancheese.Spoontomato-cheesemixtureintothepreparedbakingdish.Topwiththeremaining1cupmozzarellacheese.Arrangepizzadoughstripsontopofcasseroleinalatticepattern.Sprinklewiththeremaining1⁄2teaspoonItalianseasoning.Bakeabout30minutesoruntilcrustisbrownandfillingisbubbly.Letstandfor10minutesbeforeserving.Ifdesired,garnishwithrosemary.

nutritionfactsperserving:323cal.,15gtotalfat(6gsat.fat),54mgchol.,660mgsodium,29gcarb.,3gdietaryfiber,21gprotein.

dijonlentilandsausagecasserole

prep:40minutesbake:35minutesoven:400°Fmakes:8servings114-ouncecanreduced-sodiumchickenbroth

1cupwater

8ouncesfreshgreenbeans,trimmedandcutinto2-inchpieces2mediumparsnips,peeledandcutinto1⁄2-inchslices3mediumshallots,halved8ouncessmokedcookedturkeysausage,chopped11⁄4cupsredlentils,rinsedanddrained1⁄3cupdrywhitewineorreduced-sodiumchickenbroth2tablespoonsDijon-stylemustard

2teaspoonssnippedfreshthyme

4clovesgarlic,minced11⁄2cupscoarsesoftwholewheatbreadcrumbs

1tablespooncanolaoil1⁄4cupsnippedfreshItalianparsley

2teaspoonsfinelyshreddedlemonpeel

Lemonslices,halved(optional)

FreshItalian(flat-leaf)parsleysprig(optional)

1Preheatovento400°F.Inalargesaucepancombinebrothandthewater.Bringtoboiling.Addgreenbeans,parsnips,andshallots.Returntoboiling;reduceheat.Simmer,covered,for8to10minutesorjustuntilvegetablesaretender.Removefromheat.Stirinsausageandlentils.Inasmallbowlcombinewine,mustard,thyme,and2ofthegarliccloves;stirintosausagemixture.

2Transfersausagemixturetoanungreased2-quartcasserole.Bake,covered,for25to30minutesorjustuntillentilsaretender.

3Meanwhile,inamediumbowltosstogetherbreadcrumbsandoil.Sprinkleoversausagemixture.Bake,uncovered,about10minutesmoreoruntilmixtureisheatedthroughandcrumbsarelightlybrowned.

4Inasmallbowlcombinethesnippedparsley,lemonpeel,andtheremainingtwoclovesgarlic.Sprinkleovercasserole.Ifdesired,garnishwithlemonslicesandparsleysprig.

nutritionfactsperserving:236cal.,5gtotalfat(1gsat.fat),20mgchol.,577mgsodium,31gcarb.,12gdietaryfiber,15gprotein.

bakedsausageandmushroomrotini

prep:40minutesbake:30minutesoven:350°Fmakes:6servings

High-fiberwholegrainpasta,Italian-styleturkeysausage,andpart-skimmozzarellacheesestandinformoretraditional—butlesshealthful—ingredients.

31⁄2cupsdriedwholegrainrotiniorpennepasta12ouncesuncookedItalianturkeysausagelinks(casingsremoved),uncookedgroundturkey,orleangroundbeef

18-ouncepackageslicedfreshmushrooms1⁄2cupchoppedonion(1medium)2clovesgarlic,minced214.5-ouncecansno-salt-addeddicedtomatoeswithbasil,garlic,andoregano,undrained

16-ouncecanno-salt-addedtomatopaste1⁄3cupwater1⁄4teaspooncrushedredpepper1⁄4cupshreddedpart-skimmozzarellacheese(1ounce)1⁄4cupfinelyshreddedParmesancheese

1Preheatovento350°F.Lightlygreasea3-quartcasserole;setaside.Cookpastaaccordingtopackagedirections;drainwell.

2Meanwhile,ina4-quartDutchovencooksausage,mushrooms,onion,andgarlicovermediumheatuntilsausageisbrownandvegetablesaretender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Addcookedpasta,tomatoes,tomatopaste,thewater,andredpepperflakestosausagemixtureinDutchoven,stirringuntilcombined.Transferpastamixturetopreparedcasserole.

3Bake,covered,for20minutes.SprinklewithmozzarellacheeseandParmesancheese.Bake,uncovered,about10minutesmoreoruntilheatedthrough.

nutritionfactsperserving:349cal.,14gtotalfat(4gsat.fat),34mgchol.,303mgsodium,40gcarb.,10gdietaryfiber,16gprotein.

porkcasserolewithmushroomsandkale

prep:25minutesbake:30minutesstand:10minutesoven:350°Fmakes:6servingsNonstickcookingspray1poundleanbonelesspork,cutintothinbite-sizestrips

2cupsslicedfreshmushrooms1⁄2cupchoppedonion(1medium)2tablespoonscanolaoiloroliveoil1⁄4cupall-purposeflour1⁄2teaspoonsalt1⁄2teaspoondriedsage,crushed1⁄4teaspoongroundblackpepper

2cupsfat-freemilk

4cupschopped,stemmedkaleorSwisschard2cupscookedwildrice

1tablespoonfinelyshreddedlemonpeel

1Preheatovento350°F.Coataverylargeskilletwithcookingspray;heatskilletovermedium-highheat.Addporktohotskillet;cookandstir

for2to4minutesoruntilslightlypinkincenter.Removeporkfromskillet;setaside.

2Addmushrooms,onion,andoiltothesameskillet;cookabout5minutesoruntilmushroomsaretender,stirringoccasionally.Stirinflour,salt,sage,andpepper.Addmilkallatonce;cookandstiruntilthickenedandbubbly.Stirinpork,kale,cookedwildrice,andlemonpeel.

3Spoonmixtureintoanungreased11⁄2-to2-quartbakingdish.Bakefor30to35minutesoruntilheatedthrough.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:285cal.,10gtotalfat(2gsat.fat),49mgchol.,305mgsodium,27gcarb.,3gdietaryfiber,24gprotein.

polentaandsausagecasseroles

prep:30minutesbake:25minutesoven:350°Fmakes:6servings

Similartocorngrits,polentapairswellwithsausage.Instantpolentamakesthisdisheveneasiertoputtogether.

10ounceshotItaliansausage(casingsremovedifpresent)11⁄2cupschoppedredsweetpeppers(2medium)11⁄2cupschoppedgreensweetpeppers(2medium)1⁄2cupchoppedonion(1medium)1clovegarlic,thinlysliced1⁄2teaspoondriedItalianseasoning,crushed114.5-ouncecanno-salt-addedstewedtomatoes,drained1⁄8teaspoongroundblackpepper2tablespoonsinstantpolenta

4cupswater1⁄4teaspoonsalt11⁄3cupsinstantpolenta1⁄2cupgratedParmesancheese

1Preheatovento350°F.Greasesix8-to10-ounceramekinsorindividualcasseroles;setaside.Forfilling,heatalargeskilletovermedium-highheat.Addsausage;cookabout5minutesoruntilbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.

2Addsweetpeppers,onion,garlic,andItalianseasoningtosausageinskillet.Reduceheattomedium;cookfor5minutesmore.Stirintomatoesandtheblackpepper;cookfor3minutesmore.

3Removeskilletfromheat.Stirinthe2tablespoonsinstantpolenta.4Forpolentamixture,inamediumsaucepanbringthewaterandsalttoboiling.Addthe11⁄3cupsinstantpolentatotheboilingwaterinathinstream,stirringconstantly.Reduceheattomedium;cookandstirpolentaabout3minutesoruntilmedium-soft.Removefromheat.Stirin1⁄3cupofthecheese.

5Dividesausagemixtureamongpreparedramekins.Topwithabout1⁄2cuppolentamixture.Sprinklewiththeremainingcheese.

6Bake,uncovered,for25minutes.nutritionfactsperserving:462cal.,13gtotalfat(6gsat.fat),38mgchol.,493mgsodium,63gcarb.,10gdietaryfiber,7gsugar,17gprotein.

tunaandgreenbeanbakeprep:35minutesbake:25minutesoven:350°Fmakes:6servings

Somethingfishyisgoingontopofthistuna-noodlecasserolethatwilllureallfamilymembersintogobblingitup.

4ouncesdriedmediumnoodles

3tablespoonspanko(Japanese-stylebreadcrumbs)1tablespoonbutter,melted(optional)10ouncesfreshgreenbeans,trimmedandcutinto2-inchpieces

1cupslicedfreshmushrooms3⁄4cupchoppedredorgreensweetpepper(1medium)1⁄2cupchoppedonion1⁄2cupslicedcelery1⁄2cupwater2clovesgarlic,minced110.75-ouncecanreduced-fatandreduced-sodiumcondensedcreamofmushroomsoup1⁄2cupfat-freemilk1⁄2cupcubedreduced-fatAmericanorprocessSwisscheese(2ounces)24.5-ouncecansverylowsodiumchunkwhitetunainspringwater,drainedandflakedFish-shapecrackers(optional)

1Preheatovento350°F.Cooknoodlesaccordingtopackagedirections;drainandsetaside.

2Meanwhile,ifdesired,inasmallbowltosspankowithbutter;setaside.3Inalargesaucepancombinegreenbeans,mushrooms,sweetpepper,onion,celery,thewater,andgarlic.Bringtoboiling;reduceheat.Simmer,covered,about5minutesoruntilvegetablesaretender.

4Stirincreamofmushroomsoupandmilkintovegetablemixture;cookandstiruntilheatedthrough.Removefromheat.Addcheese,stirringuntilmelted.Stirincookednoodlesandtuna.

5Spoonmixtureintoanungreased2-quartcasserole.Ifdesired,sprinklepankomixturearoundoutsideedgeofcasserole.Bakefor25to30minutesoruntiltunamixtureisbubblyandpankomixtureisgoldenbrown.Ifdesired,topwithfish-shapecrackers.

nutritionfactsperserving:228cal.,6gtotalfat(2gsat.fat),49mgchol.,403mgsodium,27gcarb.,3gdietaryfiber,18gprotein.

crab,spinach,andpastawithfontinaprep:25minutesbake:30minutesstand:10minutesoven:375°Fmakes:6servings

Gettoknowfontina,oneofItaly’sgreatcheeses.Itsmild,buttery,andslightlynuttytastemakesittheperfectcheeseformostanyuse.Thischeesehasexcellentmeltability.

2cupsdriedbowtiepasta(8ounces)126-ouncejarreduced-sodiumtomato-basepastasauce26-ouncecanscrabmeat,drained,flaked,andcartilageremoved110-ouncepackagefrozenchoppedspinach,thawedandwelldrained1cupshreddedfontinacheese(4ounces)

1Preheatovento375°F.Lightlygreasea2-quartsquarebakingdish;setaside.Cookpastaaccordingtopackagedirections;drain.

2Meanwhile,inalargebowlcombinepastasauce,crabmeat,spinach,and1⁄2cupofthecheese.Addcookedpasta;tossgentlytocombine.Transfermixturetothepreparedbakingdish.Sprinklewiththeremaining1⁄2cupcheese.

3Bakefor30to35minutesoruntilmixtureisbubblyaroundedgesandcheeseislightlybrowned.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:368cal.,12gtotalfat(4gsat.fat),94mgchol.,740mgsodium,41gcarb.,4gdietaryfiber,23gprotein.

seafoodenchiladas

prep:1hourstand:45minutesbake:25minutesoven:350°Fmakes:10enchiladas2to3driedanchochilepeppersormulatochilepeppers12ounceschoppedcookedshrimp;**12ounceschoppedcookedcrabmeat;two6-ouncepackagesfrozenpeeledcookedshrimp,thawedandchopped;or12ouncesfrozencrabmeat,thawedandflaked2cupsshreddedChihuahuacheeseorMontereyJackcheese

106-inchcorntortillas1⁄2cupchoppedonion(1medium)

1tablespoonoliveoil1⁄3cupall-purposeflour1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper

3cupsmilk

1Forfilling,cutanchochilepeppersopen;discardstemsandseeds.*Placeanchochilepeppersinasmallbowlandcoverwithboilingwater.Letstandfor45to60minutestosoften;drainwell.Cutoneofthechilepeppersintothinslivers;cuttheremainingchilepepper(s)intosmall

pieces.Setchilesliversasidetouseasagarnish.Inamediumbowlcombineshrimp,11⁄2cupsofthecheese,andthechilepieces.Setfillingaside.

2Preheatovento350°F.Stacktortillasandwraptightlyinfoil.Bakeabout10minutesoruntilheatedthrough.

3Spoonabout1⁄4cupofthefillingontoeachtortillanearoneend;rollup.Placefilledtortillas,seamsidesdown,inanungreased3-quartrectangularbakingdish.

4Forsauce,inamediumsaucepancookandstironioninhotoilovermediumheatuntiltender.Stirinflour,salt,andblackpepper.Addmilkallatonce;cookandstiruntilthickenedandbubbly.Poursauceoverfilledtortillas.

5Bake,covered,about20minutesoruntilheatedthrough.Sprinklewiththeremaining1⁄2cupcheese.Placechilesliversdiagonallyacrossenchiladas.Bakeabout5minutesmoreoruntilcheeseismelted.

nutritionfactsperenchilada:241cal.,11gtotalfat(6gsat.fat),92mgchol.,334mgsodium,19gcarb.,0gdietaryfiber,17gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

**tip:For12ouncescookedshrimp,purchase11⁄2poundsfreshorfrozenrawshrimpintheshell.Thawshrimp,iffrozen.Peelanddeveinshrimp.Rinseshrimp;patdrywithpapertowels.Inalargesaucepancombine5cupswaterand1⁄2teaspoonsalt;bringtoboiling.Addshrimp;cookfor1to3minutesoruntilshrimpareopaque,stirringoccasionally.Rinseundercoldwater;drain.

make-aheaddirections:PreparefillingasdirectedinStep1.Coverandchillintherefrigeratorforupto24hours.ContinueasdirectedinSteps2through5.

cajunshrimpandcornbreadcasserole

prep:35minutesbake:15minutesstand:5minutesoven:400°Fmakes:6servings1poundfreshorfrozenlargeshrimpinshells

1teaspoonCajunseasoning

11⁄2cupscoarselychoppedgreenand/orredsweetpeppers(2medium)1cupslicedcelery(2stalks)1⁄2cupchoppedonion(1medium)

1tablespooncanolaoil

2clovesgarlic,minced115-ouncecanblack-eyepeas,rinsedanddrained114.5-ouncecanno-salt-addedstewedtomatoes,undrainedandcutup

1recipeCornBreadDumplings

Snippedfreshparsley(optional)

1Thawshrimp,iffrozen.Preheatovento400°F.Peelanddeveinshrimp,leavingtailsintact(ifdesired).Rinseshrimp;patdrywithpapertowels.Inalargebowlcombineshrimpand1⁄2teaspoonoftheCajunseasoning;tossgentlytocoat.Setaside.

2Ina10-inchcast-ironskilletorlargeovenproofskilletcooksweetpeppers,celery,andonioninhotoilovermedium-highheatfor5to7minutesoruntilvegetablesaretender,stirringfrequently.Addshrimpandgarlic;cookandstirfor2to3minutesoruntilshrimpareopaque.

3Stirinblack-eyepeas,tomatoes,andtheremaining1⁄2teaspoonCajunseasoning.Spreadmixtureinanevenlayer.DropCornBreadDumplingsintoeightmoundsontopofshrimpmixture.

4Bakefor15to18minutesoruntilatoothpickinsertedincentersofdumplingscomesoutclean.Letstandfor5minutesbeforeserving.Ifdesired,sprinklewithparsley.

nutritionfactsperserving:336cal.,10gtotalfat(1gsat.fat),122mgchol.,496mgsodium,42gcarb.,6gdietaryfiber,21gprotein.

cornbreaddumplings:Inamediumbowlstirtogether3⁄4cupall-purposeflour,1⁄3cupyellowcornmeal,1tablespoonsugar,11⁄4teaspoonsbakingpowder,and1⁄4teaspoonsalt.Inasmallbowlbeat1eggwithafork;stirin1⁄4cupfat-freemilkand2tablespoonscanolaoil.Addeggmixtureallatoncetoflourmixture;stirjustuntilmoistened.Makes8dumplings

asianvegetablesandpotstickersprep:35minutesbake:40minutesoven:350°Fmakes:6servings

Takepotstickersoutoftheappetizercategoryandservethemupfordinnerinavegetable-filledcasserolewithaspicysauce.

29-to13-ouncepackagesfrozenshrimp,pork,orchickenpotstickers116-ouncepackagefrozenAsian-blendstir-fryvegetableswithsugarsnappeapods,thawed18-ouncecanslicedwaterchestnuts,drained1tablespoonfinelychoppedpeeledfreshginger114-ouncecanlower-sodiumbeefbroth2tablespoonscornstarch2tablespoonsreduced-sodiumsoysauce2tablespoonshoney

1teaspoonChinese-stylehotmustard

1tablespoonsesameseeds,toastedChileoil(optional)

1Preheatovento350°F.Cookpotstickersaccordingtopackagedirections;drain,ifnecessary.Placepotstickersinanungreased21⁄2-quartcasserole.Stirinvegetables,waterchestnuts,andginger;setaside.

2Inamediumsaucepancombinebroth,cornstarch,soysauce,honey,andmustard;cookandstirovermediumheatuntilthickenedandbubbly.Pourbrothmixtureoverpotstickersincasserole.

3Bake,covered,for40to45minutesoruntilheatedthrough.Sprinkle

withsesameseeds.Ifdesired,servewithchileoil.

nutritionfactsperserving:272cal.,5gtotalfat(1gsat.fat),12mgchol.,751mgsodium,46gcarb.,3gdietaryfiber,9gprotein.

bakedmexicanmacaroniandcheese

prep:30minutesbake:30minutesstand:5minutesoven:350°Fmakes:8servings6ouncesdriedwholewheatelbowmacaroni(11⁄2cups)2tablespoonsbutter

2tablespoonsall-purposeflour

11⁄4cupshalf-and-halforlightcream2cupsreduced-fatshreddedcheddarcheese(8ounces)11.25-ounceenvelopereduced-sodiumtacoseasoningmix115-ouncecanno-salt-addedblackbeans,rinsedanddrained114.5-ouncecanno-salt-addeddicedtomatoes,drained3⁄4cupchoppedgreensweetpepper(1medium)3⁄4cupchoppedredsweetpepper(1medium)1⁄2cupchoppedredonion(1medium)1⁄2cupchunkysalsa1⁄2cupslicedgreenonions(4)1mediumavocado,seeded,peeled,andchopped(optional)1lime,cutintowedges(optional)

1Preheatovento350°F.Greasea3-quartrectangularbakingdish;setaside.Cookmacaroniaccordingtopackagedirections;drain.Transfertoaverylargebowl;setaside.

2Inamediumsaucepanmeltbutteroverlowheat.Whiskinflouruntilsmooth.Addhalf-and-half.Increaseheattomedium;whiskconstantlyuntilmixtureisboiling.Boilgentlyfor2minutes,whiskingfrequently.

Removefromheat.Stirin11⁄2cupsofthecheeseandthetacoseasoningmix.Pourovermacaroniinbowl.

3Addbeans,tomatoes,sweetpeppers,redonion,andsalsatomacaronimixtureinbowl.Stirtocombine.Transfermixturetothepreparedbakingdish.Sprinklewithgreenonionsandtheremaining1⁄2cupcheese.

4Bakeabout30minutesoruntilheatedthrough.Letstandfor5minutesbeforeserving.Ifdesired,sprinklewithavocadoandservewithlimewedges.

nutritionfactsperserving:317cal.,13gtotalfat(8gsat.fat),37mgchol.,660mgsodium,36gcarb.,6gdietaryfiber,16gprotein.

loadedmacaroniandcheeseprep:25minutesbake:30minutesstand:10minutesoven:375°Fmakes:6servings

Broccoliandmushroomskickupthenutritionprofileinthischeesynumber.

2cupsdriedelbowmacaroni(8ounces)1cuplow-fatcottagecheese1⁄2ofan8-ouncepackage(4ounces)reduced-fatcreamcheese,softened

1tablespoonyellowmustard1⁄2teaspoongroundblackpepper1⁄4teaspoonsaltDashbottledhotpeppersauce2cupscookedbroccoliflorets

1cupslicedfreshmushrooms1⁄2cupfinelychoppedonion(1medium)1cupshreddedmozzarellacheese(4ounces)1cupshreddedcheddarcheese(4ounces)1⁄4cupfreshlygratedParmesancheese

1Preheatovento375°F.Cookmacaroniaccordingtopackagedirections;drain.Greasea2-quartsquarebakingdish;setaside.

2Inalargebowlcombinecottagecheese,creamcheese,mustard,

blackpepper,salt,andhotpeppersauce;mixwell.Stirinbroccoli,mushrooms,andonion.Stirinmozzarellacheeseand1⁄4cupofthecheddarcheese.Gentlystirincookedmacaroni.Transfermixturetopreparedbakingdish.

3Bake,covered,for20minutes.Sprinklewiththeremaining3⁄4cupcheddarcheeseandtheParmesancheese.Bake,uncovered,about10minutesmoreoruntilcheeseismelted.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:380cal.,17gtotalfat(10gsat.fat),48mgchol.,650mgsodium,35gcarb.,3gdietaryfiber,24gprotein.

cabbageswissbreadpuddingprep:25minutesbake:35minutesstand:10minutesoven:300°F/375°Fmakes:6to8servings

Youwon’tevenmissthecornedbeefinthismeatlesscasserolethattastesjustlikeaReubensandwich.

6cupscubedlight-colorryebread(6ounces)4cupscoarselychoppedredand/orgreencabbage1⁄2cupchoppedonion(1medium)

2tablespoonsoliveoil

2tablespoonsbalsamicvinegar

4clovesgarlic,minced2teaspoonscarawayseeds2cupsrefrigeratedorfrozeneggproduct,thawed,or8eggs,lightlybeaten11⁄2cupsfat-freemilk11⁄2cupsreduced-fatshreddedSwisscheese(6ounces)1⁄2teaspoonsalt1⁄4teaspoongroundblackpepperThousandIslandsaladdressing(optional)

1Preheatovento300°F.Greasea2-quartrectangularbakingdish;setaside.Spreadbreadcubesina15x10x1-inchbakingpan.Bakeabout10minutesoruntillightlytoasted,stirringonce.Coolinpanonawirerack.Increaseoventemperatureto375°F.

2Inalargeskilletcookcabbageandonioninhotoilovermediumheatabout10minutesoruntilcabbageiscrisp-tender,stirringoccasionally.Stirinvinegar,garlic,andcarawayseeds.Cookfor1minutemore.Removefromheat.

3Inalargebowlcombineeggs,milk,1cupofthecheese,thesalt,andpepper.Stirinbreadcubesandcabbagemixture.Transfertothepreparedbakingdish.

4Bakefor30minutes.Topwiththeremaining1⁄2cupcheese.Bakeabout5minutesmoreoruntilaknifeinsertednearthecentercomesoutclean.Letstandfor10minutesbeforeserving.Ifdesired,servewithThousandIslandsaladdressing.

nutritionfactsperserving:295cal.,12gtotalfat(4gsat.fat),21mgchol.,691mgsodium,26gcarb.,3gdietaryfiber,22gprotein.

bakedpenneflorentine

prep:30minutesbake:30minutesstand:10minutesoven:375°Fmakes:6servings

Seasonthisbakedpastadishwithabitofhotsauceforextrakick.

8ouncesdriedmultigrainorwholewheatpennepasta110-ouncepackagefrozenchoppedspinach,thawedandwelldrained1⁄2cupchoppedonion(1medium)1⁄4cupvegetablebroth2clovesgarlic,minced1⁄2cuprawcashews13⁄4cupswater115-to16-ouncecanGreatNorthernbeans,navybeans,orcannellinibeans(whitekidneybeans),rinsedanddrained

2teaspoonslemonjuice1⁄2teaspoondrymustard1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1⁄2cupsoftwholewheatbreadcrumbs

1Preheatovento375°F.Cookpastaaccordingtopackagedirections;drain.Returntohotpan.Addspinach;tosstocombine.Setaside.

2Inasmallsaucepancombineonion,broth,andgarlic.Bringtoboiling;

reduceheat.Simmer,uncovered,about5minutesoruntilonionistender.Removefromheat;setaside.

3Placecashewsinafoodprocessor.Coverandprocessuntilfinelyground.Addhalfofthewater;blenduntilsmooth.Addonionmixture,beans,lemonjuice,mustard,salt,andpepper.Coverandprocessuntilsmooth.Transfertoamediumbowlandstirintheremainingwater.Stirbeanmixtureintopastamixture.Transfertoanungreased2-quartcasserole.Sprinklewithbreadcrumbs.

4Bakeabout30minutesoruntilcrumbsaretoasted.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:315cal.,8gtotalfat(1gsat.fat),0mgchol.,198mgsodium,53gcarb.,10gdietaryfiber,15gprotein.

chilesrellenoscasseroleprep:20minutesbake:15minutesstand:5minutesoven:450°Fmakes:4servings

Passsalsaandlightsourcreamasoptionaltoppingswiththischilepepperdish.

2largefreshpoblanochilepeppersorfreshAnaheimchilepeppers(8ounces)1cupreduced-fatshreddedMexican-stylefour-cheeseblendorshreddedMontereyJackcheesewithjalapeñochilepeppers(4ounces)1⁄2cupcrumbledCotijacheese(2ounces)3eggs,lightlybeaten1⁄4cupfat-freemilk1⁄3cupall-purposeflour1⁄2teaspoonbakingpowder1⁄4teaspooncayennepepper1⁄8teaspoonsalt

1Preheatovento450°F.Greasea2-quartsquarebakingdish;setaside.Quarterthepoblanochilepeppers,removingseeds,stems,andveins.*Immersepeppersinboilingwaterfor3minutes;drain.Invertpeppersontopapertowelstodrainwell.Placethepeppers,cutsidesup,inpreparedbakingdish.TopwithMexican-stylecheeseandCotijacheese.

2Inamediumbowlcombineeggsandmilk.Addflour,bakingpowder,cayennepepper,andsalt.Beatwitharotarybeateruntilsmooth(orplaceinafoodprocessororblender;coverandprocessorblenduntilsmooth).Poureggmixtureoverchilepeppersandcheeses.

3Bakeabout15minutesoruntilaknifeinsertedintothecenteroftheeggmixturecomesoutclean.Letstandfor5minutesbeforeserving.

nutritionfactsperserving:252cal.,14gtotalfat(5gsat.fat),189mgchol.,386mgsodium,16gcarb.,1gdietaryfiber,19gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

vegetablecasserolewithbarleyandbulgur

prep:15minutesbake:1hour15minutesstand:5minutesoven:350°Fmakes:4servings

Withbarley,bulgur,blackbeans,andalentilsoupbase,thisaromaticmeatlessbakeisasflavorfulasitisnutritious.

114.5-to18.5-ouncecanready-to-servelentilsoup115-ouncecanno-salt-addedblackbeans,rinsedanddrained1cupslicedcarrots(2medium)1cupsmallfreshmushrooms,quartered

1cupfrozenwholekernelcorn1⁄2cupregularbarley1⁄2cupwater1⁄3cupbulgur1⁄4cupchoppedonion1⁄2teaspoongroundblackpepper1⁄2cupreduced-fatshreddedcheddarcheese(2ounces)

1Preheatovento350°F.Inalargebowlcombinelentilsoup,beans,carrots,mushrooms,corn,barley,thewater,bulgur,onion,andpepper.Transfertoanungreased2-quartcasserole.

2Bake,covered,about11⁄4hoursoruntilbarleyandbulguraretender,stirringtwice.Stiragain;sprinklewithcheese.Letstand,covered,about5minutesoruntilcheeseismelted.

nutritionfactsperserving:366cal.,5gtotalfat(2gsat.fat),8mgchol.,516mgsodium,66gcarb.,15gdietaryfiber,20gprotein.

nutritionnoteBlackbeanspackfiber,buttheygetbonuspointsfortheirpunchofpotassium,too.One-halfcupcontains370mgofthisnutrient,whichcanhelplowerbloodpressure.

artichoke-quinoabakeprep:30minutesbake:45minutesoven:375°Fmakes:6servings

Quinoa(KEEN-wah),asweetandslightlynuttywholegrain,ispackedwithprotein.

11⁄2cupswater3⁄4cupredand/orregularquinoa1⁄3cupchoppedonion(1small)1clovegarlic,minced

1tablespoonoliveoil

114-ouncecanquarteredartichokehearts,drained1⁄2cupfinelyshreddedAsiagocheese(2ounces)2eggs1cupmilk

2teaspoonssnippedfreshoregano1⁄4teaspooncoarselygroundblackpepper1⁄8teaspoonsalt1⁄4cupcrumbledfetacheese(1ounce)1mediumtomato,cutintowedgesFreshoregano(optional)

1Preheatovento375°F.Lightlygreasea2-quartcasserole;setaside.Inamediumsaucepanbringthewatertoboiling.Stirinquinoa.Returntoboiling;reduceheat.Simmer,covered,about10minutesoruntilthewaterisabsorbed.Uncoverandletquinoacooltoroomtemperature.

2Inalargeskilletcookonionandgarlicinhotoilovermediumheatabout5minutesoruntiltender.Removefromheat.Stirincookedquinoa,artichokehearts,andAsiagocheese.

3Inamediumbowlcombineeggs,milk,the2teaspoonsoregano,pepper,andsalt.Stirintoartichokemixture.Transfertopreparedcasserole,spreadingevenly.Sprinklewithfetacheese.Bakeabout45minutesoruntilthemixtureissetincenterandaknifeinsertednearthecentercomesoutclean.Garnishwithtomatowedgesand,ifdesired,additionaloregano.

nutritionfactsperserving:220cal.,10gtotalfat(4gsat.fat),88mgchol.,460mgsodium,21gcarb.,4gdietaryfiber,11gprotein.

threecheesemanicottiprep:30minutesbake:40minutesstand:10minutesoven:350°Fmakes:10to12servings

20driedmanicottishells

21⁄2cupslightricottacheese(24ounces)2cupsshreddedpart-skimmozzarellacheese(8ounces)1⁄2cuprefrigeratedorfrozeneggproduct,thawed,or2eggs1⁄3cupgratedRomanocheeseorAsiagocheese1⁄4cupsnippedfreshparsley1⁄4teaspoongroundblackpepper4cupsreduced-sodiumlighttomato-basilpastasauceSnippedfreshparsley(optional)

1Preheatovento350°F.Cookmanicottishellsaccordingtopackagedirections;drain.Forfilling,inalargebowlcombinericottacheese,1cupofthemozzarellacheese,theeggs,Romanocheese,the1⁄4cupparsley,andpepper.

2Spread1cupofthepastasauceinthebottomofanungreased3-quartrectangularbakingdish.Spoonabout3tablespoonsofthefillingintoeachcookedmanicottishellandplaceinthedish.Spoontheremainingpastasauceevenlyoverfilledshells.

3Bakefor35to40minutesoruntilheatedthrough.Sprinklewiththeremaining1cupmozzarellacheese.Bakeabout5minutesmoreoruntilcheeseismelted.Letstandfor10minutesbeforeserving.Ifdesired,sprinklewithadditionalparsley.

nutritionfactsperserving:328cal.,12gtotalfat(5gsat.fat),36mgchol.,586mgsodium,38gcarb.,3gdietaryfiber,20gprotein.

make-aheaddirections:PrepareasdirectedthroughStep2.Coverwithplasticwrapandchillfor2to24hours.Toserve,preheatovento350°F.Removeplasticwrap.Bakefor40to45minutesoruntilheatedthrough.Sprinklewiththeremaining1cupmozzarellacheese.Bakeabout5minutesmoreoruntilcheeseismelted.Letstandfor10minutesbeforeserving.Ifdesired,sprinklewithadditionalparsley.

artichoke-basillasagna

prep:45minutesbake:40minutesstand:15minutesoven:350°Fmakes:8servings

9driedwholegrainlasagnanoodles

28-or9-ouncepackagesfrozenartichokehearts,thawedandwelldrained1⁄4cuppinenuts4clovesgarlic,minced1tablespoonoliveoil

115-ouncecartonlightricottacheese

11⁄2cupsreduced-fatshreddedItalianblendcheesesorpart-skimmozzarellacheese(6ounces)1cupsnippedfreshbasilor4teaspoonsdriedbasil,crushed

1egg1⁄4teaspoonsalt

1cupreduced-sodiumchickenbroth1⁄4cupall-purposeflour

2cupsfat-freemilk

Choppedfreshtomato(optional)Snippedfreshparsley(optional)

1Preheatovento350°F.Cooklasagnanoodlesaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.Setaside.

2Inalargeskilletcookartichokes,pinenuts,andgarlicinhotoilovermediumheatabout5minutesoruntilartichokes,nuts,andgarlicstarttobrown,stirringfrequently.Transfertoalargebowl.Stirinricottacheese,1⁄2cupoftheItalianblendcheese,1⁄2cupofthefreshbasilor1tablespoonofthedriedbasil,theegg,andsalt.

3Forsauce,inamediumsaucepanwhisktogetherchickenbrothandflouruntilsmooth.Stirinmilk.Cookandstirovermediumheatuntilsauceisslightlythickenedandbubbly.Removefromheat.Stirintheremaining1⁄2cupfreshbasilor1teaspoondriedbasil.

4Pour1cupofthesauceintoa3-quartrectangularbakingdish.Topwiththreeofthecookedlasagnanoodles.Spoonone-thirdofthericottamixture(about11⁄3cups)overnoodlesindish;carefullyspreadevenlyoverthenoodles.Topwithone-thirdoftheremainingsauce(about2⁄3cup).Sprinklewith1⁄3cupoftheremainingItalianblendcheese.Repeatlayerstwicemore,beginningwiththelasagnanoodlesandendingwiththeItalianblendcheese.

5Bakeabout40minutesoruntilheatedthroughandtopislightlybrowned.Letstandfor15minutesbeforeserving.Ifdesired,topwithtomatoandparsley.

nutritionfactsperserving:330cal.,12gtotalfat(5gsat.fat),52mgchol.,431mgsodium,35gcarb.,8gdietaryfiber,21gprotein.

11slowcooker

Giveyourselfa(tonedandtrim)leguponbusynightdinners.Withjustasmidgeonofforwardthinking,you’llopenthedoortodeliciousnessthatisreadywhenyouare.

so-easypeppersteakclassicmeatloafmoroccan-spicedbeefmushroom-and-onion-saucedroundsteakbeefstewwithredwinegravyespresso-braisedbeefbeefandchipotleburritositalianchickensimplehoisinchickenslow-cookedmoroccanchickencacciatore-styledrumstickschickenandmushroomschipotlebabybackribsherbedapricotporkroastshreddedporksaladchili-stylevegetablepastain-your-sleepchilichickenandnoodlesslowcookerindianchickenstewturkeyandsquashchiliasianturkeyandricesouppoblanoporkstewbutternutsquashsoupwiththaigremolata

so-easypeppersteakprep:15minutescook:9to10hours(low)or41⁄2to5hours(high)makes:6servings2poundsbonelessbeefroundsteak,cut3⁄4to1inchthick1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper114.5-ouncecanCajun-,Mexican-,orItalian-stylestewedtomatoes,undrained1⁄2ofa6-ouncecan(1⁄3cup)tomatopaste1⁄2teaspoonbottledhotpeppersauce(optional)116-ouncepackagefrozenpepperandonionstir-fryvegetables4cupshotcookedwholewheatpasta(optional)

1Trimfatfrommeat.Cutmeatintosixserving-sizeportions.Sprinklemeatwithsaltandblackpepper.Placemeatina31⁄2-or4-quartslowcooker.

2Inamediumbowlcombinetomatoes,tomatopaste,andhotpeppersauce(ifusing).Pourovermeatincooker.Topwithfrozenvegetables.

3Coverandcookonlow-heatsettingfor9to10hoursoronhigh-heatsettingfor41⁄2to5hours.Ifdesired,serveoverhotcookedpasta.

nutritionfactsperserving:258cal.,6gtotalfat(2gsat.fat),83mgchol.,644mgsodium,12gcarb.,2gdietaryfiber,37gprotein.

classicmeatloafprep:30minutescook:7to8hours(low)or31⁄2to4hours(high)makes:12servings

Hereitis—themeatloaftoppedwithketchupandbrown-sugarbelovedbygenerations.Notethatyou’llneedalargeovalslowcookerforthisrecipe—itmakestwoloaves.

3eggs,lightlybeaten3⁄4cupmilk

2cupssoftbreadcrumbs

1cupfinelychoppedonion(1large)

2teaspoonssalt1⁄2teaspoongroundblackpepper11⁄2poundsleangroundbeef11⁄2poundsgroundpork1⁄2cupketchup1⁄4cuppackedbrownsugar

2teaspoonsdrymustard

1Inalargebowlcombineeggsandmilk.Stirinbreadcrumbs,onion,salt,andpepper.Addgroundbeefandpork;mixwell.Shapemeatmixtureintotwo5-inchroundloaves.

2Tearofftwo18-inchsquarepiecesofheavyfoil.Cuteachintothirds.Foldeachpieceoffoilinhalflengthwisetomakestrips.Crisscrossthreeofthestripsandplaceonemeatloafinthecenterofthefoilstrips.Bringingupstrips,transfermeatloafandfoiltoa6-to7-quartovalslowcooker(leavefoilstripsunderloaf).Repeatwiththeremainingthreefoilstripsandmeatloaf.

3Coverandcookonlow-heatsettingfor7to8hoursoronhigh-heatsettingfor31⁄2to4hours.Usingthefoilstrips,transfermeatloavestoaservingplatter;discardfoilstrips.

4Forglaze,inasmallbowlcombineketchup,brownsugar,anddrymustard.Spreadglazeovermeatloaves.

nutritionfactsperserving:239cal.,11gtotalfat(5gsat.fat),116mgchol.,617mgsodium,13gcarb.,0gdietaryfiber,20gprotein.

tip:Ifyouwanttostoreoneofthemeatloaves,placetheloafinanairtightcontainer.Sealandchillforupto3daysorfreezeforupto3months.Iffrozen,thawintherefrigeratorovernightbeforeusing.

moroccan-spicedbeefprep:25minutescook:9to10hours(low)or41⁄2to5hours(high)makes:6servings

Isyourpotroastinneedofamakeover?HerekickyMoroccanseasoningsrampuptheslow-cookerstandby.Couscousmakesaquickaccompaniment.

111⁄2-to2-poundbonelessbeefchuckpotroast11⁄2teaspoonscurrypowder

1teaspoongroundcumin3⁄4teaspoonsalt1⁄8teaspoongroundblackpepperDashcayennepepper1mediumonion,cutintothinwedges114.5-ouncecanno-salt-addeddicedtomatoes,undrained1⁄2cuplower-sodiumbeefbroth

3cupshotcookedcouscous

1Trimfatfrommeat;setmeataside.Inasmallbowlstirtogethercurrypowder,cumin,salt,blackpepper,andcayennepepper.Sprinklemixtureevenlyovermeat;rubinwithyourfingers.

2Placeonionina31⁄2-or4-quartslowcooker;addmeat.Pourtomatoesandbrothovermeat.

3Coverandcookonlow-heatsettingfor9to10hoursoronhigh-heatsettingfor41⁄2to5hours.

4Usingaslottedspoon,removemeatfromcooker.Skimfatfromtomatomixture.Toserve,spoontomatomixtureovermeatandhotcookedcouscous.

nutritionfactsperserving:205cal.,3gtotalfat(1gsat.fat),45mgchol.,410mgsodium,24gcarb.,3gdietaryfiber,20gprotein.

mushroom-and-onion-saucedroundsteakprep:20minutescook:8to10hours(low)or4to5hours(high)makes:8servings

Addajarofbeefgravytoaslow-cookermeatrecipeandyougetasmoothsaucethat’stheperfectconsistencyfortoppingmashedpotatoesornoodles.

2poundsbonelessbeefroundsteak,cut3⁄4inchthick

1tablespoonvegetableoil

2mediumonions,sliced3cupsslicedfreshmushrooms(8ounces)

112-ouncejarbeefgravy

11.25-ounceenvelopemushroomgravymix4cupshotmashedpotatoesorcookednoodles(optional)

1Trimfatfrommeat.Cutmeatintoeightserving-sizeportions.Inalargeskilletcookmeat,halfatatime,inhotoilovermedium-highheatuntilbrownonbothsides.Drainofffat.

2Placeonionsina31⁄2-or4-quartslowcooker.Addmeatandmushrooms.Inasmallbowlcombinebeefgravyandmushroomgravymix;pourovermixtureincooker.

3Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.Toserve,spoonmushroommixtureovermeat

and,ifdesired,hotmashedpotatoes.

nutritionfactsperserving:194cal.,7gtotalfat(2gsat.fat),57mgchol.,479mgsodium,7gcarb.,1gdietaryfiber,24gprotein.

beefstewwithredwinegravyprep:30minutescook:12to14hours(low)or6to7hours(high)makes:6servings

2poundsbonelessbeefchuckroast1⁄4cupall-purposeflour2teaspoonsdriedItalianseasoning,crushed

1teaspoonsalt1⁄2teaspoonfreshlygroundblackpepper

2tablespoonsoliveoil

2largeonions,cutintothinwedges8ouncescarrots,halvedorquarteredlengthwiseandcutup8ouncesparsnips,peeled,quarteredlengthwise,andcutup8ouncesJerusalemartichokes(sunchokes),peeledandcoarselychopped1cupCabernetSauvignonorbeefbroth1⁄2cupbeefbroth1⁄4cuptomatopaste3cupshotcookednoodles(optional)Goldenraisins,choppedromatomatoes,and/orredwinevinegarorbalsamicvinegar

1Trimfatfrommeat.Cutmeatinto1-inchpieces.Inaplasticbagcombineflour,Italianseasoning,salt,andpepper.Addmeatpieces,a

fewatatime,shakingtocoat.Inalargeskilletcookmeat,halfatatime(addmoreoilduringcookingifnecessary),inhotoilovermedium-highheatuntilbrown.Drainofffat.

2Ina41⁄2-to6-quartslowcookercombineonions,carrots,parsnips,andartichokes;addmeat.Pourwineandbrothovermeat.

3Coverandcookonlow-heatsettingfor12to14hoursoronhigh-heatsettingfor6to7hours.Stirintomatopaste.Ifdesired,serveoverhotcookednoodles.Topeachservingwithraisins,tomatoes,and/orvinegar.

nutritionfactsperserving:215cal.,4gtotalfat(1gsat.fat),64mgchol.,405mgsodium,7gcarb.,1gdietaryfiber,26gprotein.

espresso-braisedbeefprep:20minutescook:8to9hours(low)or4to41⁄2hours(high)makes:6servings11⁄2poundsbonelessbeefchuckroast3mediumcarrots,cutinto1-inchpieces1mediumturnip,peeledandcutinto1-inchpieces1largeonion,cutintowedges2⁄3cupdryredwine

2tablespoonsno-salt-addedtomatopaste

1tablespooninstantespressocoffeepowderorcoffeecrystals

1teaspoonpackedbrownsugar

1teaspoondriedthyme,crushed1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper124-ouncepackagerefrigeratedmashedsweetpotatoesSalt(optional)Coarsegroundblackpepper(optional)

1Trimfatfrommeat.Cutmeatinto1-inchpieces.Ina31⁄2-or4-quartslowcookercombinecarrots,turnip,andonion;addmeat.Inamediumbowlwhisktogetherwine,tomatopaste,coffeepowder,brownsugar,thyme,1⁄2teaspoonsalt,and1⁄4teaspoonpepper.Pourwinemixtureovermeat.

2Coverandcookonlow-heatsettingfor8to9hoursoronhigh-heatsettingfor4to41⁄2hours.

3Beforeserving,preparemashedsweetpotatoesaccordingtopackagedirections.Servemeatmixturewithsweetpotatoes.Ifdesired,sprinklewithadditionalsaltandcoarsepepper.

nutritionfactsperserving:308cal.,9gtotalfat(4gsat.fat),66mgchol.,410mgsodium,26gcarb.,4gdietaryfiber,26gprotein.

beefandchipotleburritos

prep:25minutescook:8to9hours(low)or4to41⁄2hours(high)makes:8servings

Suityourtastebyadjustingtheamountofsmoky-flavoredchipotlepeppers.

21⁄2poundsbonelessbeefroundsteak,cut3⁄4inchthick214.5-ouncecansno-salt-addeddicedtomatoes,undrained1mediumonion,cutintothinwedges2to3cannedchipotlepeppersinadobosauce,chopped2clovesgarlic,minced1teaspoondriedoregano,crushed1⁄4teaspoonsalt1⁄4teaspoongroundcumin88-inchwholewheatflourtortillas,warmed1cupshreddedreduced-fatcheddarcheese(4ounces)(optional)1recipePicodeGalloSalsa(optional)

1Trimfatfrommeat.Cutmeatintosixpieces.Placemeatina31⁄2-or4-quartslowcooker.Addtomatoes,onion,chipotlepeppers,garlic,oregano,salt,andcumin.

2Coverandcookonlow-heatsettingfor8to9hoursoronhigh-heatsettingfor4to41⁄2hours.

3Removemeatfromcooker,reservingcookingliquid.Usingtwoforks,pullmeatapartintoshreds.Usingaslottedspoon,removetomatoesandonionfromcooker;setaside.Stirenoughofthereservedcookingliquidintomeattomoisten.Discardanyremainingcookingliquid.

4Toserve,spoon1⁄2cupofthemeatjustbelowthecenterofeachwarmtortilla.Topeachwithabout3tablespoonsofthetomatoesandonion.Ifdesired,topwithcheeseandPicodeGalloSalsa.Rolluptortillas.

nutritionfactsperserving:361cal.,11gtotalfat(4gsat.fat),86mgchol.,540mgsodium,22gcarb.,12gdietaryfiber,40gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

picodegallosalsa:Inasmallbowlcombine1cupfinelychoppedtomatoes(2medium),2tablespoonsfinelychoppedonion,2tablespoonssnippedfreshcilantro,and1freshserranochilepepper,seededandfinelychopped.*Stirin1⁄2cuppeeledandchoppedjicamaand1⁄4cupthinradishstrips.Coverandchillforseveralhoursbeforeserving.Makesabout13⁄4cups.

italianchicken

prep:15minutescook:5to5hours30minutes(low)makes:8servings

115-ouncecanno-salt-addedpintobeans,rinsedanddrained114.5-ouncecanno-salt-addeddicedtomatoeswithbasil,garlic,andoregano,undrained

19-ouncepackagefrozenartichokehearts

14-ouncecan(drainedweight)slicedmushrooms,drained11.4-ounceenvelopevegetablesoupmix8skinless,bonelesschickenbreasthalves(about2poundstotal)110.75-ouncecanreduced-sodiumcondensedcreamofchickensoup1⁄3cupbottledItaliansaladdressing

1Ina5-to6-quartslowcookercombinebeans,tomatoes,artichokes,mushrooms,andvegetablesoupmix;addchicken.Inamediumbowlstirtogethersoupandsaladdressing;pouroverchicken,spreadingevenly.

2Coverandcookonlow-heatsettingfor5to51⁄2hours.3Usingtongsoraslottedspoon,transferchickentodinnerplates.Stirartichokemixtureincooker;spoonoverchicken.

nutritionfactsperserving:276cal.,5gtotalfat(1gsat.fat),69mgchol.,798mgsodium,22gcarb.,8gdietaryfiber,32gprotein.

simplehoisinchickenprep:15minutescook:4to5hours(low)or21⁄2hours(high)+30minutes(high)makes:6servings

Hoisinsauceisthickanddark.Slowcookinggivesthechickenplentyoftimetoabsorbthesauce’ssweetandspicyflavors.

Nonstickcookingspray12bone-inchickenthighs(31⁄2to4poundstotal),skinned

2tablespoonsquick-cookingtapioca1⁄8teaspoonsalt1⁄8teaspoongroundblackpepper1⁄2cuphoisinsauce116-ouncepackagefrozenbroccolistir-fryvegetables

3cupshotcookedrice

1Coattheinsideofa31⁄2-or4-quartslowcookerwithcookingspray.Placechickeninthepreparedcooker;sprinklewithtapioca,salt,andpepper.Pourhoisinsauceoverchicken.

2Coverandcookonlow-heatsettingfor4to5hoursoronhigh-heatsettingfor21⁄2hours.

3Ifusinglow-heatsetting,turntohigh-heatsetting.Stirinfrozenvegetables.Coverandcookfor30to45minutesmoreorjustuntilvegetablesaretender.Serveoverhotcookedrice.

nutritionfactsperserving:345cal.,6gtotalfat(2gsat.fat),115mg

chol.,537mgsodium,37gcarb.,3gdietaryfiber,32gprotein.

slow-cookedmoroccanchickenprep:20minutescook:8to10hours(low)or4to5hours(high)makes:4servings8ouncesbabycarrotswithtops,trimmed8bone-inchickenthighs(21⁄4to21⁄2poundstotal),skinned

114-ouncecanreduced-sodiumchickenbroth1⁄2cupcoarselychoppedonion(1medium)1⁄2cuppitteddriedplums(prunes)11⁄4teaspoonscurrypowder1⁄2teaspoonsalt1⁄2teaspoongroundcinnamonFreshItalian(flat-leaf)parsleysprigs(optional)

1Cutanylargecarrotsinhalflengthwise.Ina4-to5-quartslowcookercombinecarrots,chicken,broth,onion,driedplums,currypowder,salt,andcinnamon.

2Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.

3Useaslottedspoontoservechickenmixture.Spoonsomeofthecookingliquidovereachserving.Ifdesired,garnishwithparsley.

nutritionfactsperserving:255cal.,6gtotalfat(1gsat.fat),115mgchol.,691mgsodium,22gcarb.,4gdietaryfiber,30gprotein.

cacciatore-styledrumsticksprep:25minutescook:6to7hours(low)or3to31⁄2hours(high)+15minutes(high)makes:6to8servings

2cupsslicedfreshmushrooms

2mediumonions,cutintowedges1cupslicedcelery(2stalks)1cupchoppedcarrots(2medium)1cupgreensweetpepperstrips(1medium)4clovesgarlic,minced8chickendrumsticks(about2poundstotal),skinned114-ouncecanreduced-sodiumchickenbroth2tablespoonsquick-cookingtapioca

1teaspoonsalt

1teaspoondriedoregano,crushed1⁄2teaspoongroundblackpepper114.5-ouncecanno-salt-addeddicedtomatoes,undrained1⁄2ofa6-ouncecan(1⁄3cup)no-salt-addedtomatopaste3to4cupshotcookedfettuccineorrice(optional)

1Ina4-to5-quartslowcookercombinemushrooms,onions,celery,carrots,sweetpepper,andgarlic;addchicken.Inamediumbowlcombinebroth,tapioca,salt,oregano,andblackpepper;pouroverchicken.

2Coverandcookonlow-heatsettingfor6to7hoursoronhigh-heatsettingfor3to31⁄2hours.Transferchickentoaservingplatter;coverand

keepwarm.

3Ifusinglow-heatsetting,turntohigh-heatsetting.Stirintomatoesandtomatopaste.Coverandcookfor15minutesmore.

4Toserve,spoontomatomixtureoverchickenand,ifdesired,hotcookedfettuccine.

nutritionfactsperserving:245cal.,5gtotalfat(1gsat.fat),105mgchol.,713mgsodium,18gcarb.,4gdietaryfiber,32gprotein.

chickenandmushrooms

prep:25minutescook:8to9hours(low)or4to41⁄2hours(high)makes:4servings

2cupsslicedfreshmushrooms

114.5-ouncecanno-salt-addeddicedtomatoeswithbasil,garlic,andoregano,undrained1cupredsweetpeppercutintobite-sizestrips(1medium)1mediumonion,thinlysliced1⁄4cupdryredwineorlower-sodiumbeefbroth2tablespoonsquick-cookingtapioca

2tablespoonsbalsamicvinegar

3clovesgarlic,minced2to21⁄2poundsmeatychickenpieces(breasthalves,thighs,anddrumsticks),skinned1⁄4teaspoonsalt1⁄4teaspoonpaprika1⁄4teaspoongroundblackpepper2cupshotcookednoodlesorotherpasta

1Ina5-to6-quartslowcookercombinemushrooms,tomatoes,sweetpepper,onion,wine,tapioca,vinegar,andgarlic;addchicken.Inasmallbowlcombinesalt,paprika,andblackpepper;sprinkleoverchicken.

2Coverandcookonlow-heatsettingfor8to9hoursoronhigh-heat

settingfor4to41⁄2hours.

3Toserve,spoontomatomixtureoverchickenandhotcookednoodles.nutritionfactsperserving:427cal.,9gtotalfat(2gsat.fat),92mgchol.,278mgsodium,44gcarb.,10gdietaryfiber,38gprotein.

nutritionnoteAsageneralrule,eitheronecupofrawvegetablesor1⁄2cupcookedequalsoneservingofveggies.Withthisrecipe,you’llgettwoservingsofvegetableinoneheartydish.

chipotlebabybackribsprep:15minutesbroil:10minutescook:6to7hours(low)or3to31⁄2hours(high)+15minutes(high)makes:8servings

Great-tastingribswithjustfiveingredients?Chipotlechilesmakeithappen.Theseflavor-chargedbabiesareactuallyjalapeñopeppersthathavebeendriedandsmoked;here,theylendanicebalanceofsweetandhotflavorstothemeat.

3poundsporkloinbackribsormeatyporkspareribs3⁄4cupno-salt-addedtomatosauce1⁄2cupbarbecuesauce2cannedchipotlepeppersinadobosauce,finelychopped*2tablespoonscornstarch

2tablespoonscoldwater

Shreddedcabbagewithcarrot(coleslawmix)and/orthinlyslicedfreshjalapeñochilepeppers*(optional)

1Preheatbroiler.Cutribsintotwo-ribportions.Placeribsontheunheatedrackofabroilerpan.Broilabout6inchesfromtheheatabout10minutesoruntilbrown,turningoncehalfwaythroughbroiling.**

2Placeribsina4-to5-quartslowcooker.Forsauce,inamediumbowlcombinetomatosauce,barbecuesauce,andchipotlepeppers;pouroverribs.

3Coverandcookonlow-heatsettingfor6to7hoursoronhigh-heatsettingfor3to31⁄2hours.

4Transferribstoaservingplatter,reservingsauceincooker.Coverribsandkeepwarm.Skimfatfromsauce.

5Ifusinglow-heatsetting,turntohigh-heatsetting.Inasmallbowlcombinecornstarchandthewater;stirintosauce.Coverandcookabout15minutesmoreoruntilsauceisthickened.Spoonsauceoverribsand,ifdesired,servewithcoleslawmixand/orjalapeñochilepeppers.

nutritionfactsperserving:286cal.,8gtotalfat(3gsat.fat),91mgchol.,526mgsodium,10gcarb.,1gdietaryfiber,40gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

**tip:Broilingwillmaketheribslessfatty.Butyoumayomitthisstep,ifyouprefer.

herbedapricotporkroast

prep:20minutescook:6to7hours(low)or3to31⁄2hours(high)stand:15minutesmakes:8servings

Treatyourgueststoasucculentporkroastdrapedwithagoldenherbedfruitsauce.The15-minutestandingtimemakesthetendermeateasiertoslice.

13-poundbonelessporktoploinroast(doubleloin,tied)SaltGroundblackpepper

110-ouncejarapricotspreadablefruit1⁄3cupfinelychoppedonion(1small)2tablespoonsDijon-stylemustard1tablespoonbrandy1teaspoonfinelyshreddedlemonpeel1teaspoonsnippedfreshrosemary1teaspoonsnippedfreshsage

1teaspoonsnippedfreshthyme1⁄4teaspoongroundblackpepper2tablespoonscoldwater

4teaspoonscornstarch

Freshapricotwedges(optional)Freshrosemary,sage,and/orthymesprigs(optional)

1Trimfatfrommeat.Sprinklemeatwithsaltandpepper.Placemeatina4-to5-quartslowcooker.Inamediumbowlcombinespreadablefruit,onion,mustard,brandy,lemonpeel,1teaspoonrosemary,sage,andthyme,and1⁄4teaspoonpepper;pourovermeat.

2Coverandcookonlow-heatsettingfor6to7hoursoronhigh-heatsettingfor3to31⁄2hours.Removemeatfromcooker.Coverlooselywithfoilandletstandfor15minutes.

3Meanwhile,forsauce,inamediumsaucepancombinethewaterandcornstarch.Carefullyaddspreadablefruitmixturefromcooker;cookandstirovermediumheatuntilthickenedandbubbly.Cookandstirfor2minutesmore.

4Slicemeat;servemeatwithsauce.Ifdesired,garnishwithfreshapricotsandherbsprigs.

nutritionfactsperserving:314cal.,7gtotalfat(2gsat.fat),107mgchol.,247mgsodium,21gcarb.,0gdietaryfiber,38gprotein.

shreddedporksaladprep:20minutescook:8to10hours(low)or4to5hours(high)makes:6servings

Shreddedmeatisawelcomechangefromslicedroast.Thisslowcookermethodmakesitespeciallytender.

12-poundbonelessporkshoulderroast

2largeonions,quartered

1cupwater

3freshjalapeñochilepeppers,cutup*8clovesgarlic,minced2teaspoonsgroundcoriander

2teaspoonsgroundcumin

2teaspoonsdriedoregano,crushed1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper12butterhead(BostonorBibb)lettuceleaves3⁄4cupsalsaFreshoreganosprigs(optional)

1Trimfatfrommeat.Ifnecessary,cutmeattofitintoa31⁄2-or4-quartslowcooker.Placemeatinthecooker.Addonions,thewater,jalapeñochilepeppers,garlic,coriander,cumin,driedoregano,salt,andblack

pepper.

2Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.

3Removemeatfromcooker;discardcookingliquid.Usingtwoforks,pullmeatapartintoshreds.Spoonwarmmeatontolettuceleaves.Topwithsalsa.Ifdesired,garnishwithfreshoregano.

nutritionfactsperserving:278cal.,12gtotalfat(4gsat.fat),102mgchol.,402mgsodium,10gcarb.,3gdietaryfiber,32gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

chili-stylevegetablepasta

prep:20minutescook:5to6hours(low)or21⁄2to3hours(high)makes:6servings214.5-ouncecansno-salt-addeddicedtomatoes,undrained115-ouncecanno-salt-addedgarbanzobeans(chickpeas),rinsedanddrained115-ouncecanno-salt-addedredkidneybeans,rinsedanddrained

18-ouncecanno-salt-addedtomatosauce

1cupfinelychoppedonion(1large)1cupchoppedgreenoryellowsweetpepper

2to3teaspoonschilipowder

2clovesgarlic,minced1⁄2teaspoondriedoregano,crushed1⁄8teaspooncayennepepper8ouncesdriedwholewheatand/orvegetablewagonwheelmacaroni1⁄2cupshreddedreduced-fatcheddarcheese(2ounces)

1Ina31⁄2-or4-quartslowcookercombinetomatoes,garbanzobeans,kidneybeans,tomatosauce,onion,sweetpepper,chilipowder,garlic,oregano,andcayennepepper.

2Coverandcookonlow-heatsettingfor5to6hoursoronhigh-heatsettingfor21⁄2to3hours.

3Beforeserving,cookmacaroniaccordingtopackagedirections;drain.Servebeanmixtureoverhotcookedmacaroni.Sprinklewithcheese.

nutritionfactsperserving:353cal.,4gtotalfat(1gsat.fat),7mgchol.,164mgsodium,63gcarb.,14gdietaryfiber,17gprotein.

nutritionnoteGettingyourrecommended25gramsoffibereachdaymaysoundlikeachallenge,buteatingkidneybeansgivesyouaswiftsteptowardthegoal.One-halfcupcontains7gramsoffiber.

in-your-sleepchili

prep:15minutescook:4to6hours(low)or2to3hours(high)makes:6servings

Weonlyexaggerateslightlywhenwesaythisgreat-tastingchiliissoeasyyoucoulddoitinyoursleep.Itreallyissuper-easy.

1poundleangroundbeef

1cupchoppedonion(1large)215-ouncecansreduced-sodiumchilibeansinchiligravy,undrained114.5-ouncecanno-salt-addedfireroasteddicedtomatoes,undrained111.5-ouncecanhot-stylevegetablejuiceSlicedgreenonions,sourcream,and/orshreddedcheddarcheese(optional)

1Inalargeskilletcookgroundbeefandonionovermedium-highheatuntilmeatisbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.

2Transfermeatmixturetoa31⁄2-or4-quartslowcooker.Stirinbeansingravy,tomatoesandchiles,andvegetablejuice.

3Coverandcookonlow-heatsettingfor4to6hoursonhigh-heatsettingfor2to3hours.

4Ifdesired,topeachservingwithgreenonions,sourcream,and/orcheese.

nutritionfactsperserving:272cal.,6gtotalfat(2gsat.fat),47mgchol.,238mgsodium,30gcarb.,7gdietaryfiber,24gprotein.

chickenandnoodlesprep:20minutescook:7hours(low)or3hours(high)+1hour(high)stand:5minutesmakes:8servings3mediumcarrots,cutinto1-inchpieces2mediumparsnips,peeledandcutinto1-inchpieces2stalkscelery,cutinto1-inchpieces1cuppearlonions*orfrozensmallwholeonions3wholechickenlegs(drumstickandthigh)(about3poundstotal),skinned2clovesgarlic,minced1⁄2teaspoonsalt1⁄2teaspoondriedthyme,crushed1⁄2teaspoondriedsage,crushed1⁄4teaspoongroundblackpepper

214-ouncecansreduced-sodiumchickenbroth1⁄4cupdrysherryorreduced-sodiumchickenbroth

112-ouncepackagefrozeneggnoodles3⁄4cupfrozenpeasFreshsageleaves(optional)

1Ina5-to6-quartslowcookercombinecarrots,parsnips,celery,andonions;addchicken.Sprinklewithgarlic,salt,driedthyme,sage,andpepper.Pourbrothandsherryoverchicken.

2Coverandcookonlow-heatsettingfor7hoursoronhigh-heatsettingfor3hours.Stirinnoodles.Ifusinglow-heatsetting,turntohigh-heatsetting.Coverandcookfor1to11⁄2hoursmoreoruntilnoodlesaretender.

3Removechickenfromcooker.Usingtwoforks,removechickenfrombones,pullingmeatapartintoshreds;discardbones.Stirshreddedchickenintobrothmixture.Stirinpeas.Coverandletstandfor5minutes.Ifdesired,garnisheachservingwithfreshsage.

nutritionfactsperserving:301cal.,5gtotalfat(1gsat.fat),127mgchol.,497mgsodium,35gcarb.,4gdietaryfiber,26gprotein.

*tip:Ifusingpearlonions,inasmallsaucepancooktheonionsinenoughboilingwatertocoverfor1minute;drain.Rinsewithcoldwater;drainagain.Cutoffrootendsandslipoffpeels.

slowcookerindianchickenstew

prep:15minutescook:8to10hours(low)or4to5hours(high)makes:8servingsNonstickcookingspray2poundsskinless,bonelesschickenthighs,cutinto1-inchpieces1⁄2cupchoppedonion(1medium)5teaspoonscurrypowder

2teaspoonsgroundginger

3clovesgarlic,minced1⁄2teaspoonsalt1⁄4teaspoongroundblackpepperand/orcayennepepper215-ouncecansno-salt-addedgarbanzobeans(chickpeas),rinsedanddrained214.5-ouncecansno-salt-addeddicedtomatoes,undrained1cupreduced-sodiumchickenbroth1bayleaf

2tablespoonslimejuice

FreshItalian(flat-leaf)parsleysprigs(optional)

1Lightlycoattheinsideofa6-quartslowcookerwithcookingspray.Placechicken,onion,currypowder,ginger,garlic,salt,andpepperincooker;tosstocoat.Stirinbeans,tomatoes,broth,andbayleaf.

2Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.Removeanddiscardbayleaf.

3Stirlimejuiceintochickenmixture.Ifdesired,garnisheachservingwithparsley.

nutritionfactsperserving:265cal.,6gtotalfat(1gsat.fat),94mgchol.,508mgsodium,23gcarb.,6gdietaryfiber,30gprotein.

turkeyandsquashchili

prep:25minutescook:10to12hours(low)or5to6hours(high)makes:6servings1poundturkeybreasttenderloin,cutinto1-inchpieces128-ouncecanno-salt-addeddicedtomatoes,undrained115-ouncecanno-salt-addedblackbeans,rinsedanddrained

18-ouncecanno-salt-addedtomatosauce

1cuppeeledandcubedbutternutsquashorpumpkin1⁄2cupchoppedonion(1medium)1⁄2cupfrozenwholekernelcorn1⁄2cupdriedcranberries1⁄2cupreduced-sodiumchickenbroth1freshjalapeñochilepepper,seededandfinelychopped*

1tablespoonchilipowder

1clovegarlic,mincedReduced-sodiumchickenbroth(optional)

2cupsshreddedfreshspinachleaves

1cupshreddedMontereyJackcheesewithjalapeñopeppers(4ounces)

1Ina5-quartslowcookercombineturkey,tomatoes,beans,tomatosauce,squash,onion,corn,driedcranberries,1⁄2cupbroth,jalapeñochilepepper,chilipowder,andgarlic.

2Coverandcookonlow-heatsettingfor10to12hoursoronhigh-heatsettingfor5to6hours.

3Ifnecessary,stirinadditionalbrothtoreachdesiredconsistency.Beforeserving,stirinspinach.Sprinkleeachservingwithcheese.

nutritionfactsperserving:338cal.,7gtotalfat(4gsat.fat),67mgchol.,333mgsodium,41gcarb.,9gdietaryfiber,31gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

asianturkeyandricesoupprep:25minutescook:7to8hours(low)or31⁄2to4hours(high)+10minutes(high)makes:6servings

Slicesofmushrooms,sliversofbokchoy,andchunksofturkeymingleinasoy-andginger-flavoredbroth,givingstir-fryflavorstothissavorysoup.

1poundturkeybreasttenderloinorskinless,bonelesschickenbreasthalves,cutinto1-inchpieces

214-ouncecansreduced-sodiumchickenbroth

2cupsslicedfreshshiitakeorbuttonmushrooms11⁄2cupswater2mediumcarrots,cutintothinbite-sizestrips(1cup)1⁄2cupchoppedonion(1medium)2tablespoonsreduced-sodiumsoysauce

2teaspoonsgratedfreshginger

4clovesgarlic,minced11⁄2cupsslicedbokchoy

1cupuncookedinstantbrownrice3⁄4cupchowmeinnoodles(optional)

1Ina31⁄2-or4-quartslowcookercombineturkey,broth,mushrooms,thewater,carrots,onion,soysauce,ginger,andgarlic.

2Coverandcookonlow-heatsettingfor7to8hoursoronhigh-heatsettingfor31⁄2to4hours.

3Ifusinglow-heatsetting,turntohigh-heatsetting.Stirinbokchoyandrice.Coverandcookfor10to15minutesmoreoruntilriceistender.Ifdesired,topeachservingwithchowmeinnoodles.

nutritionfactsperserving:166cal.,2gtotalfat(0gsat.fat),45mgchol.,572mgsodium,15gcarb.,2gdietaryfiber,22gprotein.

poblanoporkstewprep:35minutescook:71⁄2hoursto8hours(low)or31⁄2to4hours(high)+15minutes(high)makes:8servings

Poblanopeppersaremildtomedium-hot.They’relonganddeepgreenwithanirregularbell-peppershape.Removethemembranesandseedsforthemildestflavor.

11⁄2poundsbonelessporkshoulderroast1tablespoonvegetableoil11⁄2poundstinynewpotatoes,quartered2cupschoppedonions(2large)110-ouncepackagefrozenwholekernelcorn3poblanochilepeppers,seededandcutinto1-inchpieces,*or2smallgreensweetpeppers,seededandcutinto1-inchpieces1freshjalapeñochilepepper,seededandchopped*6clovesgarlic,minced

1teaspoonsalt1⁄2teaspoondriedoregano,crushed

114-ouncecanreduced-sodiumchickenbroth

3mediumzucchini,halvedlengthwiseandcutinto1⁄2-inchpieces(about4cups)1⁄4cupsnippedfreshcilantroorparsleyFreshjalapeñochilepepper,seededandcutintothinstrips*(optional)Limewedges(optional)

1Trimfatfrommeat.Cutmeatinto1-inchpieces.Inalargeskilletcookmeat,halfatatime,inhotoilovermedium-highheatuntilbrown.Drainofffat.

2Ina5-to6-quartslowcookercombinepotatoes,onions,frozencorn,poblanochilepeppers,choppedjalapeñopepper,garlic,salt,andoregano;addmeat.Pourbrothovermixtureincooker.

3Coverandcookonlow-heatsettingfor71⁄2to8hoursoronhigh-heatsettingfor31⁄2to4hours.

4Ifusinglow-heatsetting,turntohigh-heatsetting.Stirinzucchini.Coverandcookfor15minutesmore.Stirincilantro.

5Ifdesired,topeachservingwithjalapeñochilepepperstripsandservewithlimewedges.

nutritionfactsperserving:276cal.,7gtotalfat(2gsat.fat),51mgchol.,483mgsodium,33gcarb.,4gdietaryfiber,22gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

butternutsquashsoupwiththaigremolata

prep:25minutescook:4to5hours(low)or2to21⁄2hours(high)makes:4to6servings2poundsbutternutsquash,peeled,seeded,andcutinto1-inchpieces2cupsreduced-sodiumchickenbroth

114-ouncecanunsweetenedcoconutmilk1⁄4cupfinelychoppedonion

1tablespoonpackedbrownsugar

1tablespoonfishsauceorsoysauce1⁄2to1teaspoonAsianchilisauce,suchassriracha,orcrushedredpepper2tablespoonslimejuice

1recipeThaiGremolata

Limewedges(optional)

1Ina31⁄2-or4-quartslowcookercombinesquash,broth,coconutmilk,onion,brownsugar,fishsauce,andAsianchilisauce.

2Coverandcookonlow-heatsettingfor4to5hoursoronhigh-heat

settingfor2to21⁄2hours.

3Usinganimmersionblender,carefullyblendsquashmixtureuntilcompletelysmooth.(Oruseafoodprocessororblendertoprocessmixtureinbatchesuntilcompletelysmoothorapotatomashertomashmixtureuntilnearlysmooth.)Stirinlimejuice.

4TopeachservingwithThaiGremolata.Ifdesired,servewithlimewedges.

nutritionfactsperserving:284cal.,15gtotalfat(5gsat.fat),0mgchol.,677mgsodium,36gcarb.,6gdietaryfiber,8gprotein.

thaigremolata:Inasmallbowlstirtogether1⁄2cupsnippedfreshbasilorcilantro,1⁄2cupchoppedpeanuts,and1tablespoonfinelyshreddedlimepeel.Makesabout1cup.

12make-ahead

mealsBecomeaculinaryCubScoutbybeingprepared.Spendingafewweekendhourswhippingupafewdishesthatwillearnyouabadgefortogethernessduringtheweek.

wine-braisedbrisketwithonionsbakedpennewithmeatsaucemake-aheadgamedaychilibeefytortillacasserolebeef-beanburritosbean-and-beefenchiladacasseroleveggie-filledhamburgerscreamychickenenchiladasspanishchickencasseroleparmesanchickenandbroccolichicken-spinachcalzonessavorychickensaladbarley-vegetablechickensoupspicyskilletporkchopslime-and-herb-stuffedporkloinham-asparagusstrataporkmoleporkandpotatostackhorseradishham-potatobakemexican-styleporkpotroaststuffedfishwithcouscousgardenvegetableslasagna

wine-braisedbrisketwithonionsprep:30minuteschill:overnightslowcook:10to12hours(low)or5to6hours(high)makes:8to10servings13-to31⁄2-poundbonelessbeefbrisket1⁄2teaspoonsalt1⁄2teaspoonfreshlygroundblackpepper11⁄2cupsdryredwine

114-ouncecanlower-sodiumbeefbroth

10ouncesfreshmushrooms,sliced2largeonions,cutinwedges3sprigsfreshthymeor1⁄2teaspoondriedthyme,crushed1bayleaf

1tablespoonbottledmincedgarlic

toservebrisket:

1⁄4teaspoonsalt1⁄4teaspoonfreshlygroundblackpepper

1Patthebrisketdrywithpapertowels.Trimfatfrommeat.Sprinklemeatwith1⁄2teaspoonsaltand1⁄2teaspoonpepper.Ifnecessary,cutbriskettofitintoa5-to6-quartslowcooker.Placemeatinremovablelinerofslowcooker.Pourwineandbrothevenlyoverbrisket.

2Topwithmushrooms,onions,thyme,bayleaf,andgarlic.Coverandchillintherefrigeratorovernight.

3Removefromrefrigerator.Placelinerinslowcooker.Coverandcookonlow-heatsettingfor10to12hoursoronhigh-heatsettingfor5to6hours.

4Toserve,carefullyremovebrisketfromslowcookerandsliceacrossthegrain.Ifdesired,forsauce,transfercookingliquidtoalargesaucepan.Bringtoboiling;reduceheat.Simmer,uncovered,untildesiredconsistency;servewithbrisket.Sprinklebrisketwith1⁄4teaspoonsaltand1⁄4teaspoonpepper.

nutritionfactsperserving:329cal.,13gtotalfat(4gsat.fat),105mgchol.,449mgsodium,7gcarb.,1gdietaryfiber,37gprotein.

bakedpennewithmeatsauce

prep:30minutesfreeze:upto1monththaw:24to48hoursbake:55minutesoven:350°Fmakes:two6-servingcasseroles

1pounddriedpennepasta

214.5-ouncecansno-salt-addeddicedtomatoeswithbasilandoregano,undrained

16-ouncecanno-salt-addedtomatopaste2⁄3cupwater2⁄3cuptomatojuice

1teaspoonsugar

1teaspoondriedoregano,crushed1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper

2poundsextra-leangroundbeef

1cupchoppedonion(1large)1⁄2cupslicedpittedripeolives

toserveonecasserole:1cupshreddedreduced-fatmozzarellacheese(4ounces)

1Cookpastaaccordingtopackagedirections;drainwell.Setaside.2Meanwhile,inamediumbowlstirtogethertomatoes,tomatopaste,thewater,tomatojuice,sugar,oregano,salt,andpepper;setaside.

3Inalargeskilletcookgroundbeefandonionovermediumheatuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirtomatomixtureintomeatmixtureinskillet.Bringtoboiling;reduceheat.Simmer,covered,for10minutes.Stirincookedpastaandolives.

4Dividethepastamixturebetweentwo3-quartcasseroles.Coverwithplasticwrap;coverwithheavyfoil.Seal,label,andfreezeforupto1month.

5Toserve,thawonecasseroleintherefrigeratorfor24to48hours.Preheatovento350°F.Removeplasticwrap;coverwithfoil.Bakeabout55minutesoruntilheatedthrough,carefullystirringonce.Sprinklewithcheese.Bake,uncovered,about5minutesmoreoruntilcheesemelts.

nutritionfactsperserving:322cal.,7gtotalfat(3gsat.fat),53mgchol.,334mgsodium,39gcarb.,7gdietaryfiber,25gprotein.

nutritionnoteThere’snoneedtocutfatentirely—justkeepitincheck.Alittlegoesalongwaytoaddflavorandmoistness,solookforgroundbeefthat’s95%to98%lean.

make-aheadgamedaychili

prep:25minutesstand:30minutesslowcook:6to7hours(low)or3to31⁄2hours(high)chill:overnightheat:1to2hours(high)makes:8servings

Thebitofbittersweetchocolateinthischilikeepstheheatofthechiliseasoningincheckandaddsrichness.

11⁄2poundsextra-leangroundbeef1cupchoppedonion(1large)1cupslicedcelery(2stalks)

1recipeChiliSeasoningPuree

128-ouncecanno-salt-addeddicedtomatoes,undrained

114-ouncecanlower-sodiumbeefbroth

11⁄2cupspitteddriedplums(prunes)orraisins,chopped11⁄2cupswater16-ouncecanno-salt-addedtomatopaste2tablespoonssmokedpaprika2teaspoonsgroundcoriander

1teaspooncrushedredpepper1⁄4to1⁄2teaspoongroundcloves

toservechili:1ouncebittersweetchocolate,chopped

1Ina6-quartDutchovencookgroundbeef,onion,andceleryovermedium-highheatuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.

2Transfermeatmixturetoa5-to6-quartslowcooker.StirinChiliSeasoningPuree,tomatoes,broth,driedplums,thewater,tomatopaste,paprika,coriander,crushedredpepper,andcloves.

3Coverandcookonlow-heatsettingfor6to7hoursoronhigh-heatsettingfor3to31⁄2hours;coolslightly.Transferchilitoastoragecontainer.

4Coverandchillintherefrigeratorovernight.5Toserve,returnchilitoslowcooker.Coverandreheatonhigh-heatsettingfor1to2hoursoruntilheatedthrough,stirringoccasionally.Beforeserving,stirinchocolate.

nutritionfactsperserving:291cal.,6gtotalfat(3gsat.fat),53mgchol.,264mgsodium,40gcarb.,7gdietaryfiber,23gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

chiliseasoningpuree:Inasmallbowlcombine2driedancho,mulato,orpasillachilepeppersandenoughboilingwatertocover.Letstandfor30minutes;drainwell.Removestemsandseedsfrompeppers.*Inafoodprocessororblendercombinethedrainedchilepeppers,3⁄4cupbeefbroth,5pitteddriedplums(prunes),and1freshjalapeñochilepepper,seededandchopped.*Coverandprocessorblenduntilsmooth.

beefytortillacasseroleprep:25minuteschill:2to24hoursbake:40minutesstand:10minutesoven:350°Fmakes:6to8servings

1poundextra-leangroundbeef1⁄2cupchoppedonion(1medium)14-ouncecandicedgreenchilepeppers,undrained11⁄2teaspoonschilipowder1teaspoongroundcumin18-ouncecartonlightsourcream

2tablespoonsall-purposeflour1⁄4teaspoongarlicpowder86-inchcorntortillas

18-ouncecantomatosauce

toservecasserole:

1cupreduced-fatshreddedcheddarcheese(4ounces)

1Lightlygreasea2-quartrectangularbakingdish;setaside.Inalargeskilletcookgroundbeefandonionuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirgreenchilepeppers,chilipowder,andcuminintomeatmixtureinskillet.Cookfor1minutemore;setaside.

2Inasmallbowlcombinesourcream,flour,andgarlicpowder;set

aside.

3Placehalfofthetortillasinbottomofthepreparedbakingdish,overlappingasnecessary.Topevenlywithhalfofthemeatmixture.Spoonhalfofthesourcreammixtureovermeatmixtureinsmallmounds;spreadtoanevenlayer.Topwithhalfofthetomatosauce.Repeatlayers.

4Coverbakingdishwithplasticwrap.Chillintherefrigeratorfor2to24hours.

5Toserve,preheatovento350°F.Removeplasticwrap;coverwithfoil.Bakefor35minutes.Sprinklewithcheese.Bake,uncovered,about5minutesmoreoruntilheatedthroughandcheeseismelted.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:316cal.,13gtotalfat(7gsat.fat),71mgchol.,489mgsodium,25gcarb.,4gdietaryfiber,26gprotein.

beef-beanburritosprep:25minuteschill:overnightbake:35minutesoven:350°Fmakes:8burritosNonstickcookingspray88-inchflourtortillas

8ouncesleangroundbeef

1cupchoppedonion(1large)2clovesgarlic,minced115-ouncecanblackbeansorpintobeans,rinsedanddrained1⁄2cupsalsa

2teaspoonschilipowder

Severaldashesbottledhotpeppersauce3⁄4cupshreddedcheddarcheese(3ounces)

toserveburritos:1⁄4cupshreddedcheddarcheese(1ounce)11⁄2cupsshreddedfreshspinach11⁄2cupsshreddedlettuceSalsa(optional)Sourcream(optional)

1Preheatovento350°F.Linea15×10×1-inchbakingpanwithfoil.Lightlycoatfoilwithcookingspray;setaside.Stacktortillas;wrapinfoil.Bakefor10minutestosoften.Meanwhile,forfilling,inalargeskilletcookgroundbeef,onion,andgarlicuntilmeatisbrownandonionistender,

usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirbeans,1⁄2cupsalsa,chilipowder,andhotpeppersauceintomeatmixtureinskillet.

2Spoonabout1⁄2cupofthefillingontoeachtortillaandtopwith1tablespoonofthecheese.Foldbottomedgeupandoverfilling.Foldinoppositesides.Rollup,tuckinginsides.Securewithwoodentoothpicks.Arrangetortillas,seamsidesdown,inpreparedbakingpan.

3Coverbakingpanwithplasticwrap;coverwithfoil.Chillintherefrigeratorovernight.Coverandchilltheremainingcheeseuntilneeded.

4Toserve,preheatovento350°F.Removeplasticwrap;coverwithfoil.Bakefor30to40minutesoruntilheatedthrough.Sprinklewiththeremainingcheese.Bake,uncovered,about5minutesmoreoruntilcheeseismelted.Serveburritosonabedofspinachandlettuce.Ifdesired,servewithadditionalsalsaandsourcream.

nutritionfactsperburrito:300cal.,11gtotalfat(4gsat.fat),33mgchol.,539mgsodium,36gcarb.,3gdietaryfiber,17gprotein.

bean-and-beefenchiladacasserole

prep:25minuteschill:overnightbake:35minutesoven:350°Fmakes:6servingsNonstickcookingspray

8ouncesextra-leangroundbeef1⁄2cupchoppedonion(1medium)

1teaspoonchilipowder1⁄2teaspoongroundcumin115-ouncecanno-salt-addedpintobeans,rinsedanddrained14-ouncecandicedgreenchilepeppers,undrained18-ouncecartonlightsourcream

2tablespoonsall-purposeflour1⁄4teaspoongarlicpowder86-inchcorntortillas

110-ouncecanenchiladasauce

toservecasserole:

1cupreduced-fatshreddedcheddarcheese(4ounces)Snippedfreshcilantro(optional)

1Lightlycoata2-quartrectangularbakingdishwithcookingspray;setaside.Inalargeskilletcookgroundbeefandonionovermedium-highheatuntilmeatisbrownandonionistender,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirchilipowderandcuminintothemeatmixtureinskillet.Stirpintobeansandgreenchilepeppersintomeatmixtureinskillet.Removefromheat.

2Inasmallbowlstirtogethersourcream,flour,andgarlicpowder;setaside.

3Placehalfofthetortillasinbottomofthepreparedbakingdish,overlappingasnecessary.Topevenlywithhalfofthemeatmixture.Spoonhalfofthesourcreammixtureovermeatmixtureinsmallmounds;spreadtoanevenlayer.Topwithhalfoftheenchiladasauce.Repeatlayers.

4Coverbakingdishwithplasticwrap.Chillintherefrigeratorovernight.5Toserve,preheatovento350ºF.Removeplasticwrap;coverwithfoil.Bakeabout30minutesoruntilheatedthrough.Sprinklewithcheese.Bake,uncovered,about5minutesmoreoruntilcheeseismelted.Ifdesired,sprinklewithcilantro.

nutritionfactsperserving:333cal.,12gtotalfat(6gsat.fat),47mgchol.,484mgsodium,35gcarb.,6gdietaryfiber,21gprotein.

veggie-filledhamburgers

prep:25minutesfreeze:upto3monthsthaw:overnightgrill:11minutesmakes:4servings

Whenusingalow-fatmeat,helpkeepburgersjuicybyavoidingovercookingthem.Checkthedonenesswithaninstant-readthermometerinsertedthroughthesideofthepatty.

2tablespoonsfat-freemilk1⁄2cupfinelyshreddedcarrot(1medium)1⁄4cupthinlyslicedgreenonions(2)1⁄4cupsoftwholewheatbreadcrumbs1⁄4teaspoongarlicsalt1⁄4teaspoondriedItalianseasoning,crushedDashgroundblackpepper12ouncesextra-leangroundbeeforuncookedgroundturkeybreastorchickenbreast

toserveburgers:4wholewheathamburgerbuns,splitandtoasted1recipeCurryMustard(optional)4lettuceleaves

4to8slicestomato

1⁄2cupslicedzucchini

1Inamediumbowlstirtogethermilk,carrot,greenonions,breadcrumbs,garlicsalt,Italianseasoning,andpepper.Addthegroundmeat;mixwell.Shapethemixtureintofour1⁄2-inch-thickpatty.

2Placepattiesinasinglelayerinafreezercontainer.Seal,label,andfreezeforupto3months.

3Toserve,thawintherefrigeratorovernight.Foracharcoalgrill,grillpattiesontherackofanuncoveredgrilldirectlyovermediumcoalsfor11to14minutesoruntildone(160°Fforbeefor165°Fforturkeyorchicken),turningoncehalfwaythroughgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placepattiesongrillrackoverheat.Coverandgrillasabove.)

4Ifdesired,spreadbunbottomswithCurryMustard.Topwithpattieslettuceleaves,tomato,zucchini,andbuntops.

nutritionfactsperserving:254cal.,6gtotalfat(2gsat.fat),53mgchol.,359mgsodium,27gcarb.,3gdietaryfiber,24gprotein.

currymustard:Inasmallbowlstirtogether1⁄4cupDijon-stylemustardand1⁄2teaspooncurrypowder.Makes1⁄4cup.

creamychickenenchiladasprep:40minutesfreeze:upto3monthsthaw:overnightbake:40minutesstand:5minutesoven:350°Fmakes:6servings

Accompanythissouth-of-the-borderinspireddishwithasaladoftossedgreensembellishedwithtomatowedgesandtossedwithareduced-fatdressing.

8ouncesskinless,bonelesschickenbreasthalves2⁄3cupreduced-sodiumchickenbroth1⁄4teaspoongroundblackpepper110-ouncepackagefrozenchoppedspinach,thawedandwelldrained2tablespoonsthinlyslicedgreenonion(1)18-ouncetublightcreamcheese

2tablespoonsall-purposeflour1⁄4teaspoonsalt1⁄4teaspoongroundcumin1⁄4cupfat-freemilk14-ouncecandicedgreenchilepeppers,drained

toserveenchiladas:Nonstickcookingspray

67-inchflourtortillas3⁄4cupsalsa1⁄2cupshreddedreduced-fatcheddarorMontereyJackcheese(2ounces)

Thinlyslicedgreenonions(optional)Snippedfreshcilantro(optional)

1Inalargeskilletcombinechicken,broth,andblackpepper.Bringtoboiling;reduceheat.Simmer,covered,for12to14minutesoruntilchickenisnolongerpink(170°F).Drainwell;coolslightly.Whencoolenoughtohandle,usetwoforkstopullchickenapartintobite-sizepieces;setaside.

2Forfilling,inalargebowlcombinechicken,spinach,andthe2tablespoonsgreenonion.Inasmallbowlcombinecreamcheese,flour,salt,andcumin.Stirinmilkandgreenchilepeppers.Stircreamcheesemixtureintochickenmixture.

3Transferfillingtoafreezercontainer.Seal,label,andfreezeforupto3months.

4Toserve,thawfillinginrefrigeratorovernight.Preheatovento350°F.Coata2-quartrectangularbakingdishwithcookingspray;setaside.Dividefillingamongthetortillas.Rolluptortillas.Placetortillas,seamsidesdown,inthepreparedbakingdish.Coverwithfoil.

5Bakefor20minutes.Poursalsaoverenchiladasandsprinklewithcheese.Bake,uncovered,about20minutesmoreoruntilheatedthroughandcheeseismelted.Letstandfor5minutesbeforeserving.Ifdesired,sprinklewithadditionalgreenonionsand/orcilantro.

nutritionfactsperserving:274cal.,11gtotalfat(6gsat.fat),47mgchol.,803mgsodium,25gcarb.,3gdietaryfiber,20gprotein.

spanishchickencasserole

prep:30minuteschill:6to24hoursbake:55minutesoven:350°Fmakes:4or5servings15-ouncepackagesaffron-flavoryellowricemix1⁄2cupfrozenpeas

2cupsshreddedcookedchicken

11⁄2cupssalsa1⁄4cupslicedpimento-stuffedgreenolivesorpittedripeolives

1teaspoongroundcumin

toservecasserole:

1tablespoonsnippedfreshcilantro

1Greasea2-quartrectangularbakingdish;setaside.Preparericeaccordingtopackagedirections.Stirinfrozenpeas.Spreadricemixtureinpreparedbakingdish.Topwithchicken.Inamediumbowlcombinesalsa,olives,andcumin.Pouroverchicken.

2Coverdishwithplasticwrap.Chillintherefrigeratorfor6to24hours.3Toserve,preheatovento350°F.Removeplasticwrap.Coverbakingdishwithfoil.Bakeabout55minutesoruntilheatedthrough.Sprinklewithcilantro.

nutritionfactsperserving:359cal.,12gtotalfat(5gsat.fat),78mgchol.,1285mgsodium,36gcarb.,6gdietaryfiber,5gsugar,26gprotein.

parmesanchickenandbroccoliprep:30minutesfreeze:upto3monthsthaw:24to48hoursbake:1houroven:350°Fmakes:three4-servingcasseroles

2cupsuncookedconvertedrice

1cupchoppedonion(1large)orslicedgreenonions(8)

2tablespoonsbutter

21⁄2teaspoonsdriedItalianseasoning,crushed

2tablespoonsvegetableoil

2poundsskinless,bonelesschickenbreasthalves,cutintobite-sizestrips3clovesgarlic,minced124-ouncepackagefrozencutbroccoli(6cups)210.75-ouncecansreduced-fatandreduced-sodiumcondensedcreamofmushroomsouporcreamofchickensoup

1cupwater

1cupchoppedtomato(2medium)2⁄3cupgratedParmesancheeseSaltGroundblackpepper

1Cookriceaccordingtopackagedirections;removefromheat.Stirinhalfoftheonion,thebutter,and1teaspoonoftheItalianseasoning.Dividethericemixtureamongthree2-quartbakingdishesorcasseroles;setaside.

2Inaverylargeskilletheatoilovermediumheat.Addtheremainingonion,theremaining11⁄2teaspoonsItalianseasoning,thechicken,andgarlic;cookandstirfor4to6minutesoruntilchickenisnolongerpink.Removefromheat.Stirinfrozenbroccoli,soup,thewater,tomato,andcheese.Seasontotastewithsaltandpepper.

3Spoonchickenmixtureoverriceindishes.Covercasserolesorbakingdisheswithfreezerwrap;coverwithheavyfoil.Seal,label,andfreezeforupto3months.

4Toserve,thawonecasseroleintherefrigeratorfor24to48hours(mixturemaystillbeicy).Preheatovento350°F.Removefreezerwrap;coverwithfoil.Bakefor30minutes.Bake,uncovered,about30minutesmoreoruntilheatedthrough.

nutritionfactsperserving:302cal.,8gtotalfat(2gsat.fat),55mgchol.,402mgsodium,34gcarb.,2gdietaryfiber,24gprotein.

nutritionnoteCookingtomatoespumpsuptheirnaturalhealthbenefitsbyincreasinglycopene,apowerfulantioxidant.

chicken-spinachcalzonesprep:40minutescool:30minutesfreeze:upto3monthsthaw:overnightbake:20minutes+12minutesoven:375°F/350°Fmakes:12calzones

Keepthesefamily-pleasingchicken“sandwiches”inthefreezerandtakeoutasmanyasyouneedfortomorrow’slunch.

Nonstickcookingspray1poundcookedchickenbreastorturkeybreast,chopped(about3cups)21⁄2cupscoarselychoppedfreshspinach11⁄2cupsshreddedpart-skimmozzarellacheese(6ounces)1⁄2cupno-salt-addedtomatosauce1teaspoondriedItalianseasoning,crushed1clovegarlic,minced213.8-ouncepackages(eachfor1crust)refrigeratedpizzadoughFat-freemilkGratedParmesanorRomanocheese(optional)

toservecalzones:No-salt-addedtomatosauceorpizzasauce,warmed(optional)

1Preheatovento375°F.Lightlycoattwolargebakingsheetswithcookingspray;setaside.Inalargebowlcombinechicken,spinach,mozzarellacheese,1⁄2cuptomatosauce,Italianseasoning,andgarlic.Onalightlyflouredsurface,rolloutonepackageofthepizzadoughtoa15×10-inchrectangle.Cutrectangleinhalflengthwiseandtheninthirdscrosswisetomakesix5-inchsquares.

2Placeabout1⁄3cupofthechickenmixtureontohalfofeachsquare,

spreadingtowithinabout1⁄2inchofedges.Moistenedgesofdoughwithwaterandfoldover,formingatriangleorrectangle.Pinchorpresswithaforktosealedges.Pricktopsofcalzoneswithafork;brushwithmilk.Placeonapreparedbakingsheet.Repeatwithremainingdoughandchickenmixture.

3Ifdesired,sprinklecalzoneswithParmesancheese.Bakeabout20minutesoruntilgolden.Transfertowireracks;coolfor30minutes.

4Transfercalzonestoanungreasedbakingsheet.Coverlooselywithplasticwrap;freezeuntilfirm.Transfertofreezercontainers.Seal,label,andfreezeforupto3months.

5Toserve,thawdesirednumberofcalzonesintherefrigeratorovernight.Preheatovento350°F.Lightlygreaseabakingsheet.Arrangecalzonesonpreparedbakingsheet.Bakecalzonesfor12to15minutesoruntilheatedthrough.Ifdesired,servewithwarmedtomatosauce.

nutritionfactspercalzone:270cal.,6gtotalfat(2gsat.fat),41mgchol.,483mgsodium,32gcarb.,1gdietaryfiber,21gprotein.

savorychickensalad

prep:30minutesfreeze:upto3monthsthaw:24to48hoursmakes:4servings

Getaheadstartonthesaladpreparationsbypurchasingaroastedchickenfromthesupermarket.Buythemushroomsalreadyslicedandyou’llsaveadditionalpreparationtime.

12-to21⁄4-poundpurchasedroastedchicken1poundslicedfreshmushrooms

1tablespoonoliveoil1⁄3cupdriedtomatopesto3tablespoonswhiteorregularbalsamicvinegar

toservesalad:1⁄2cupgrapetomatoes15-ouncepackagemixedsaladgreens(about8cups)ShavedParmesancheese(optional)

1Removeandchopenoughmeatfromthechickentomake2cups.(Saveanyremainingchickenforanotheruse.)

2Inalargeskilletcookmushroomsinhotoilovermediumheatabout10minutesoruntiltender,stirringoccasionally.Removefromheat.Stirintomatopestoandvinegar.Addchicken;stirgentlytocombine.

3Transfertoafreezercontainer.Seal,label,andfreezeforupto3

months.

4Toserve,thawchickenmixtureinrefrigeratorfor24to48hours.Stirtomatoesintochickenmixture.Lineaplatterwithsaladgreensandtopwithchickenmixture.Ifdesired,topwithshavedcheese.

nutritionfactsperserving:264cal.,12gtotalfat(3gsat.fat),61mgchol.,216mgsodium,12gcarb.,3gdietaryfiber,29gprotein.

barley-vegetablechickensoupprep:1hourfreeze:upto3monthsthaw:overnightcook:10minutesmakes:8servings

Makeandfreezethissoupinthesummerusingproducefromthegarden.Oncoldwinterdays,heatitonthestoveforaready-madehealthfulmeal.

8cupsreduced-sodiumchickenbroth1⁄2cupregularbarley1to11⁄4poundsskinless,bonelesschickenbreasthalves,cutinto3⁄4-inchpieces11⁄2cupsslicedcelery(3stalks)11⁄2cupsslicedcarrots(3medium)1⁄2cupchoppedonion(1medium)1⁄4cupsnippedfreshparsleyor2tablespoonsdriedparsleyflakes1tablespoonsnippedfreshsageorrosemaryor1teaspoondriedsageorrosemary,crushed1⁄4teaspoongroundblackpepper1cupchoppedyellow,green,and/orredsweetpepper(2small)

toservesoup:Freshsageleaves(optional)

1Ina4-quartDutchovenbringbrothtoboiling;addbarley.Returntoboiling;reduceheat.Simmer,covered,for30minutes.

2Addchicken,celery,carrots,onion,driedparsley(ifusing),sage,andblackpepper.Returntoboiling;reduceheat.Simmer,covered,about15minutesoruntilchickenisnolongerpinkandvegetablesaretender.Stir

insweetpepperandfreshparsley(ifusing).Cool.

3Transfermixturetofreezercontainer(s).Seal,label,andfreezeforupto3months.

4Toserve,thawintherefrigeratorovernight(soupmaystillbealittleicy).Placesoupina4-quartDutchoven.Cookovermediumheatfor10to15minutesoruntilheatedthrough,stirringoccasionally.Ifdesired,garnishwithfreshsageleaves.

nutritionfactsperserving:137cal.,1gtotalfat(0gsat.fat),33mgchol.,631mgsodium,14gcarb.,3gdietaryfiber,18gprotein.

spicyskilletporkchops

prep:35minutesfreeze:upto3monthsthaw:24to48hourscook:10minutesmakes:two4-servingcontainers

3cupsfrozenwholekernelcorn

210-ouncecanschoppedtomatoesandgreenchilepeppers,undrained4clovesgarlic,minced

1teaspoongroundcumin1⁄2teaspoonbottledhotpeppersauce8bonelessporkloinchops,cut3⁄4inchthick(about3poundstotal)1teaspoonchilipowder

1tablespoonvegetableoil

2mediumonions,cutintothinwedges

toserveonecontainer:Lightsourcream(optional)

1Inamediumbowlcombinefrozencorn,tomatoes,garlic,cumin,andhotpeppersauce;setaside.

2Trimfatfromchops.Sprinkleallsidesofchopswithchilipowder.Inanextra-largeskilletheatoilovermedium-highheat.Addchops;cookabout4minutesoruntilbrown,turningonce.Removechopsfromskillet;set

aside.

3Reduceheattomedium.Addonionstodrippingsinskillet;cookandstirfor3minutes.Stircornmixtureintoonions.Placechopsontopofcornmixture.Bringtoboiling;reduceheat.Simmer,covered,for10to12minutesoruntiljuicesrunclear(160°F).

4Removeskilletfromheat;coolslightly.Dividechopsandcornmixturebetweentwolargefreezercontainers.Seal,label,andfreezeforupto3months.

5Toserve,thawonecontainerintherefrigeratorfor24to48hours.Transfermixturetoalargeskillet.Cook,covered,overmedium-lowheatuntilheatedthrough.Ifdesired,topwithsourcream.

nutritionfactsperserving:316cal.,8gtotalfat(2gsat.fat),107mgchol.,368mgsodium,19gcarb.,2gdietaryfiber,41gprotein.

lime-and-herb-stuffedporkloin

prep:40minuteschill:overnightgrill:1hourstand:15minutesmakes:8to10servings1cuplooselypackedfreshItalian(flat-leaf)parsleyleaves1cuplooselypackedfreshcilantroleaves3tablespoonsoliveoil

1tablespoonfinelyshreddedlimepeel

3largeclovesgarlic,minced121⁄2-to3-poundbonelessporktoploinroast(singleloin)1⁄4teaspoongroundblackpepper

1Snip2tablespoonsoftheparsleyand2tablespoonsofthecilantro.Inasmallbowlcombinethesnippedherbs,1tablespoonoftheoil,1⁄2teaspoonofthelimepeel,and1cloveofthegarlic;setaside.

2Trimfatfrommeat.Butterflythemeatbymakingalengthwisecutdownthecenterofthemeat,cuttingtowithin1⁄2inchoftheotherside.Spreadopen.PlaceknifeintheVofthecut.Cuttinghorizontallytothecutsurfaceandawayfromthecenter,cuttowithin1⁄2inchoftheothersideofthemeat.RepeatontheoppositesideoftheV.Spreadmeatopen.

3Brushmeatwiththeremaining2tablespoonsoil.Sprinklewithpepperandtheremainingparsley,cilantro,limepeel,andgarlic.Startingfromalongside,rollupmeatintoaspiral.Using100-percent-cottonkitchenstring,tiemeatrollat2-inchintervals.Spreadthesnippedherbmixtureovertheoutsideofmeatroll.Transfertoastoragecontainer.

4Coverandchillintherefrigeratorovernight.5Toserve,foracharcoalgrill,arrangemedium-hotcoalsaroundadrippan.Testformediumheatabovepan.Placemeatongrillrackoverdrippan.Coverandgrillfor1to11⁄2hoursoruntilmeatisdone(150°F).Addmorecoalsasneededtomaintaintemperature.(Foragasgrill,preheatgrill.Reduceheattomedium.Adjustforindirectcooking.Grillasabove.)Removemeatfromgrill.

6Covermeatwithfoil;letstandfor15minutesbeforeslicing.(Temperatureofthemeatafterstandingshouldbe160°F.)Removeanddiscardstring.Slicemeat.

nutritionfactsperserving:231cal.,14gtotalfat(4gsat.fat),73mgchol.,67mgsodium,1gcarb.,1gdietaryfiber,23gprotein.

ham-asparagusstrataprep:25minuteschill:2to24hoursbake:1hourstand:10minutesoven:325°Fmakes:6servings4Englishmuffins,tornorcutintobite-sizepieces(4cups)2cupslow-sodiumcubedcookedham(10ounces)2cupscutupcookedfreshasparagusorbroccoli1cupshreddedSwisscheese(4ounces)4eggs,beaten1⁄4cuplightsourcream11⁄4cupsfat-freemilk2tablespoonsfinelychoppedonion

1tablespoonDijon-stylemustard1⁄8teaspoongroundblackpepper

1Greasea2-quartsquarebakingdish.Spreadhalfofthemuffinpiecesinthepreparedbakingdish.Topwithham,asparagus,andcheese.Topwiththeremainingmuffinpieces.

2Inamediumbowlwhisktogethereggsandsourcream.Stirinmilk,onion,mustard,andpepper.Pouroverlayersindish.

3Coverwithplasticwrap.Chillintherefrigeratorfor2to24hours.4Toserve,preheatovento325°F.Removeplasticwrap.Bakefor60to65minutesoruntilcookedthrough(170°F).Letstandfor10minutesbeforeserving.

nutritionfactsperserving:319cal.,13gtotalfat(6gsat.fat),188mgchol.,1028mgsodium,24gcarb.,2gdietaryfiber,25gprotein.

nutritionnoteMakeiteasytopassbythatdrive-throughonyourwayhomefromwork.Gettheweek’smealsplannedadvance,includingafewmake-aheaddisheslikethisone.

porkmole

prep:35minutesstand:45minuteschill:4to24hoursroast:30minutesoven:375°Fmakes:4to6servings4driedanchoand/orpasillachilepeppers16-inchwhitecorntortilla,cutintostrips2tablespoonssliveredalmonds

2tablespoonspumpkinseeds1⁄4teaspooncuminseeds1⁄2cupchoppedonion(1medium)11⁄2teaspoonsbottledmincedgarlic1tablespoonvegetableoil

1cupchoppedtomato1⁄2to2⁄3cupchickenbroth1⁄4cupraisins2tablespoonsunsweetenedcocoapowder

1tablespoonpackedbrownsugar1⁄2teaspoonsalt

11-poundporktenderloin

toservemole:

Hotcookedrice(optional)

1Formole,removestemsandseedsfrompeppers.*Insmallbowlcombinepeppersandenoughwarmwatertocover.Letstandfor30minutes;drain,discardingliquid.

2Heatalargeskilletovermediumheatfor1minute.Addtortillastrips,almonds,pumpkinseeds,andcuminseeds;cookandstirfor2to3minutesoruntillightlytoasted.Transfermixturetoblenderorfoodprocessor;setaside.

3Inthesameskilletcookandstironionandgarlicinhotoilovermedium-highheatfor3to4minutesoruntilonionistender.Stirintomato;heatthrough.Reserve1⁄4cupofthebrothforthesauce.Add1⁄4cupoftheremainingbrothtoalmondmixtureinblenderorfoodprocessor.Adddrainedpeppers,onionmixture,raisins,cocoapowder,brownsugar,andsalt.Coverandblendorprocessuntilsmooth.Ifnecessary,addenoughoftheremainingbrothtomakeasmoothpaste.

4Trimfatfrommeat.Butterflymeatbymakingalengthwisecutdownthecenterofthemeat,cuttingtowithin1⁄2inchoftheotherside.Spreadopen.PlaceknifeintheVofthecut.Cuttinghorizontallytothecutsurfaceandawayfromthecenter,cuttowithin1⁄2inchoftheothersideofthemeat.RepeatontheoppositesideoftheV.Spreadmeatopen.Placemeatbetweentwopiecesofplasticwrap.Workingfromcentertoedges,poundlightlywiththeflatsideofameatmalletuntil1⁄2inchthick.Removeplasticwrap.

5Spreadmeatwithabout1⁄2cupofthemole.Startingfromlongside,rollupmeatintoaspiral.

6Wrapmeatinplasticwrapandchillintherefrigeratorfor4to24hours.Coverandchilltheremainingmoleandthereservedchickenbrothintherefrigeratoruntilneeded.

7Toserve,preheatovento375°F.Placemeatonrackinshallowroastingpan.Insertanovenproofmeatthermometerintocenterofroast.

Roastfor30to40minutesoruntilthermometerregisters155°F.Coverlooselywithfoil;letstandfor15minutesbeforeslicing.(Thetemperatureofthemeatafterstandingshouldbe160°F.)

8Meanwhile,forsauce,inasmallsaucepancombinethereserved1⁄4cupbrothandtheremainingmole.Cookandstiroverlowheatabout5minutesoruntilsauceisheatedthrough.Slicemeat;servewithsauceand,ifdesired,hotcookedrice.

nutritionfactsperserving:345cal.,13gtotalfat(2gsat.fat),73mgchol.,473mgsodium,30gcarb.,6gdietaryfiber,30gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

porkandpotatostackprep:45minutesroast:25minutesstand:10minuteschill:2to24hoursoven:425°Fmakes:6servings11-poundporktenderloin*1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper1poundYukongoldorotheryellow-fleshpotatoes1cupfrozensweetsoybeans(edamame)1mediumzucchinioryellowsummersquash

1recipeCreamyWalnut-GarlicVinaigrette

1cupfrozenwholekernelcorn,thawed1⁄2cupslicedgreenonions(4)

toservestack:Shreddedand/orshavedcarrots(optional)Freshtarragonandthyme(optional)

1Preheatovento425°F.Placeporkonrackinroastingpan;sprinklewithsaltandpepper.Roastfor25to35minutesoruntilaninstant-readthermometerinsertedincenterregisters155°F.Cover;letstandfor10minutes.Cutporkintobite-sizepieces.

2Meanwhile,cutpotatoesinto1⁄4-inch-thickslices.Inacoveredlargesaucepancookpotatoesandsoybeansinboilingwaterfor5to8minutesoruntilpotatoesaretender;drain.

3Cutzucchiniinto11⁄2-to2-inch-longsections.Slicesectionslengthwiseintoplanks;setaside.

4Lightlygreasea2-quartbakingdish.Layerhalfofthepotatoesand

soybeansinthepreparedbakingdish.Drizzlewith1⁄3cupoftheCreamyWalnut-GarlicVinaigrette.Arrangezucchiniinanevenlayerovertop;drizzlewith1⁄3cupoftheCreamyWalnut-GarlicVinaigrette.Evenlyarrangeporkandtheremainingpotatoesandsoybeansoverzucchini;drizzlewithanother1⁄3cupoftheCreamyWalnut-GarlicVinaigrette.Inasmallbowlcombinecorn,greenonions,andtheremainingCreamyWalnut-GarlicVinaigrette;spoonoverlayersinbakingdish.

5Coverwithplasticwrap.Chillintherefrigeratorfor2to24hourstoallowflavorstoblend.

6Toserve,removeplasticwrap.Ifdesired,topwithcarrotsandtarragonandthyme.

nutritionfactsperserving:308cal.,14gtotalfat(2gsat.fat),49mgchol.,576mgsodium,24gcarb.,4gdietaryfiber,23gprotein.

creamywalnut-garlicvinaigrette:Inafoodprocessorcombine1⁄4cuprefrigeratedorfrozeneggproduct,thawed;1⁄4cupwhitewinevinegar;1teaspoonDijon-stylemustard;1teaspoonsnippedfreshtarragonorthymeor1⁄4teaspoondriedtarragonorthyme,crushed;1teaspoonsalt;1⁄4teaspoongroundblackpepper;and3clovesgarlic,quartered.Withfoodprocessorrunning,graduallyadd3tablespoonsoliveoilthroughfeedtube.Processuntilmixtureisslightlythickened.Stirin1⁄3cupfinelychoppedtoastedwalnuts.Makesabout11⁄4cups.

horseradishham-potatobakeprep:20minuteschill:4to24hoursbake:55minutesstand:5minutesoven:350°Fmakes:8servingsNonstickcookingspray128-ouncepackagefrozendicedhashbrownpotatoeswithonionsandpeppers11⁄2cupsdicedcookedham(about8ounces)1cupshreddedSwisscheese(4ounces)1⁄3cupfinelychoppedredonion5eggs,lightlybeaten11⁄2cupsfat-freemilk

3tablespoonshorseradishmustard1⁄2teaspoonsalt1⁄4teaspoongroundblackpepperChoppedgreenonions(optional)

1recipeHorseradishSourCream

1Coata3-quartrectangularbakingdishwithcookingspray.Arrangepotatoesevenlyinthebottomofprepareddish.Sprinklewithham,cheese,andredonion.

2Inamediumbowlwhisktogethereggs,milk,mustard,salt,andpepper.Poureggmixtureoverpotatomixture.

3Coverwithplasticwrap.Chillintherefrigeratorfor4to24hours.4Toserve,preheatovento350°F.Removeplasticwrap.Bakefor55to60minutesoruntilaknifeinsertednearcentercomesoutclean.Let

standfor5minutesbeforeserving.Ifdesired,sprinklewithgreenonions.ServewithHorseradishSourCream.

nutritionfactsperserving:251cal.,12gtotalfat(5gsat.fat),165mgchol.,654mgsodium,21gcarb.,2gdietaryfiber,16gprotein.

horseradishsourcream:Inasmallbowlstirtogether1⁄2cuplightsourcream,1to2tablespoonshorseradishmustard,and1tablespoonsnippedfreshchives.Makesabout2⁄3cup.

mexican-styleporkpotroastprep:35minutesstand:30minutesmarinate:8to24hoursslowcook:8to10hours(low)or4to5hours(high)makes:6servings

3driedanchochilepeppers

3driedguajillochilepeppers(11⁄2ounces)1⁄3cuporangejuice3tablespoonslimejuice1tablespooncidervinegar4clovesgarlic

1teaspoonsalt

1teaspoondriedMexicanoreganoordriedregularoregano,crushed1⁄2teaspoondriedthyme,crushed1⁄4teaspoongroundcinnamon1⁄4teaspoongroundallspice1⁄4teaspoongroundcloves121⁄2-poundbonelessporkshoulderroast1largeredonion,sliced1⁄2cupreduced-sodiumchickenbroth

toserveroast:11⁄2cupsshreddedlettuce3⁄4cupchoppedtomatoes3⁄4cupslicedradishes

68-inchflourtortillas

1Onadrygriddleorinadryskillettoastanchoandguajillochilepeppersovermedium-highheatabout1minuteoruntilfragrant,turningfrequently.

2Removeanddiscardstemsandseedsfromchilepeppers*;breakpeppersintopieces.Placepepperpiecesinamediumbowl.Pourenoughboilingwaterovertocoverpeppers.Coverandletstandfor30minutes;drain.

3Formarinade,inablenderorfoodprocessorcombinesoakedpeppers,orangejuice,limejuice,vinegar,garlic,salt,oregano,thyme,cinnamon,allspice,andcloves.Coverandblendorprocessuntilsmooth.

4Trimexcessfatfrommeat.Spreadmarinadeevenlyoverthemeat.Wrapmeatinplasticwrap.Placeinashallowdishandmarinateintherefrigeratorfor8to24hours.

5Placeredonionina31⁄2-or4-quartslowcooker.Unwrapmeat.Placemeatandanyexcessmarinadeontopofonion.Pourbrotharoundmeat.Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.

6Toserve,usingaslottedspoon,transfermeatandoniontoaplatter.Skimexcessfatfromjuicesincooker.Breakmeatintolargechunks;returnmeatandoniontojuicesincooker.Servewithlettuce,tomatoes,radishes,andtortillas.

nutritionfactsperserving:468cal.,11gtotalfat(3gsat.fat),113mgchol.,799mgsodium,41gcarb.,3gdietaryfiber,50gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

stuffedfishwithcouscousprep:25minutesstand:5minuteschill:4to24hoursbake:40minutesoven:350°Fmakes:4servings44-ouncefreshorfrozenskinlesssoleorflounderfillets,about1⁄2inchthick

1cupwater1⁄4teaspoonsalt

1cupcouscous1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper3⁄4cupherb-seasonedcroutons,coarselycrushed1⁄3cupshreddedzucchini1⁄4cupbasilpesto

2tablespoonsgratedParmesancheese1⁄2cupchoppedtomato(1medium)

2tablespoonssnippedfreshbasil

toservefish:

Choppedtomato(optional)Freshbasil(optional)

1Thawfish,iffrozen.Inasmallsaucepanbringthewaterand1⁄4teaspoonsalttoboiling.Stirincouscous.Cover;removefromheat.Letstandfor5minutes.Fluffwithafork.Coolwhilepreparingfish.

2Rinsefish;patdrywithpapertowels.Seasonwith1⁄4teaspoonsaltandpepper.Inasmallbowlstirtogethercroutons,zucchini,pesto,andcheese.

3Spoonone-fourthofthecroutonmixtureontothewidestendofeachfillet.Rollupeachintoaspiral;securerollswithwoodentoothpicks.Stir1⁄2cuptomatoand2tablespoonsbasilintocouscous.Spreadcouscousintoa2-quartbakingdish.Topcouscouswithfishrolls.

4Coverbakingdishwithplasticwrap.Chillintherefrigeratorfor4to24hours.

5Toserve,preheatovento350°F.Removeplasticwrap.Coverbakingdishwithfoil.Bakefor40to50minutesoruntilfishflakeseasilywhentestedwithaforkandfillingisheatedthrough.Ifdesired,garnishwithadditionalchoppedtomatoandfreshbasil.

nutritionfactsperserving:389cal.,10gtotalfat(3gsat.fat),60mgchol.,658mgsodium,44gcarb.,4gdietaryfiber,29gprotein.

gardenvegetableslasagnaprep:45minutesfreeze:upto3monthsthaw:48hoursbake:1hourstand:10minutesoven:375°Fmakes:8servings

Lasagnanevertastedsogood.Thisversionispackedwithplentyofvegetables—broccoli,sweetpepper,andtwokindsofsquash.Addtwokindsoffat-reducedcheeses,andyouhaveamaindishthat’seasyonthefatandcalories.

Nonstickcookingspray9driedwhiteorwholegrainlasagnanoodles

3cupsbroccoliflorets

1redsweetpepper,seededandcutintobite-sizestrips11⁄4cupsslicedzucchini(1medium)11⁄4cupsslicedyellowsummersquash(1medium)

215-ouncecartonslightricottacheese1⁄2cupsnippedfreshbasilor1tablespoondriedbasil,crushed1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed3clovesgarlic,minced1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper1⁄4teaspoonbottledhotpeppersauce2cupsshreddedpart-skimmozzarellacheese(8ounces)Shreddedfreshbasil(optional)

1Lightlycoata3-quartrectangularbakingdishwithcookingspray;setaside.Ina4-quartDutchovencooklasagnanoodlesaccordingtopackagedirections;drain.Drainnoodles;rinsewithcoldwater.Drainwell.

2PlaceasteamerbasketinthesameDutchoven.Addwatertojustbelowbottomofsteamerbasket.Bringtoboiling.Addbroccoli,sweetpepper,zucchini,andyellowsummersquash.Reduceheat.Coverandsteamfor6to8minutesoruntilvegetablesarecrisp-tender.Removefromheat.

3Inalargebowlcombinericottacheese,snippedbasil,thyme,garlic,salt,blackpepper,andhotpeppersauce.Layerthreeofthecookednoodlesinthepreparedbakingdish.Spreadwithone-thirdofthericottacheesemixture.Topwithone-thirdofthevegetablemixtureand2⁄3cupofthemozzarellacheese.Repeatlayerstwice.

4Coverbakingdishwithplasticwrap;coverwithheavyfoil.Seal,label,andfreezeforupto3months.

5Toserve,thawlasagnaintherefrigeratorfor48hours.Preheatovento375°F.Removeplasticwrap;coverwithfoil.Bakelasagnafor1to11⁄4hoursoruntilheatedthrough.Letstand,covered,onawirerackfor10minutesbeforeserving.Ifdesired,sprinklewithshreddedbasil.

nutritionfactsperserving:293cal.,9gtotalfat(6gsat.fat),44mgchol.,428mgsodium,30gcarb.,3gdietaryfiber,20gprotein.

13miraculousmakeovers

Indulgeyourself.Thefatandcaloriesinthisanthologyofcomfortfoodfavoritesandrestaurant-styleclassicshavebeenwhittleddowntomakeyouhappy—nothippy.

spicybeefsloppyjoesclassicfrenchdipsphillysteaksandwichesturkeypizzaburgerschickencaesarsaladchickenfettuccinealfredochickencacciatorepoblanochickenbundlescrispychickenparmesanbuffalochickenwingswithbluecheesedressingbuffalochickentendersoven-friedchickenturkeyandsweetpotatoshepherd’spiestamalepiechickenenchiladacasserolepotato,broccoli,andhambakebakedstuffedshellsturkeyandblackbeanchimichangastex-mexchickentostadaschipotlechickenquesadillassweet-and-sourchickenlight’n’crispeggrollscoconutshrimpwithmangoricepilafsizzlingcatfishwithcajunchipsseafood-cornchowdermexicanchicken-tortillasoup

spicybeefsloppyjoesprep:20minutesslowcook:8to10hours(low)or4to5hours(high)makes:16servings

Here,sloppyjoes,afavoriteSaturdaylunchorquickweeknightdinner,getaTex-Mexmakeover!Hint:Choosehotterormildersalsa,dependingonhowhighupontheheatscaleyouwanttogo!

2poundsleangroundbeef

216-ouncejarssalsa

3cupsslicedfreshmushrooms(8ounces)11⁄2cupsshreddedcarrots(3medium)11⁄2cupsfinelychoppedredand/orgreensweetpeppers(2medium)1⁄3cupno-salt-addedtomatopaste2teaspoonsdriedbasil,crushed1teaspoondriedoregano,crushed1⁄4teaspoonsalt1⁄4teaspooncayennepepper4clovesgarlic,minced16kaiserrolls,splitandtoasted

1Inalargeskilletcookbeefovermediumheatuntilbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Ina5-or6-quartslowcookerstirtogethercookedbeef,salsa,mushrooms,carrots,sweetpeppers,tomatopaste,basil,oregano,salt,cayennepepper,andgarlic.

2Coverandcookonlow-heatsettingfor8to10hoursoronhigh-heatsettingfor4to5hours.

3Servemeatmixtureintoastedkaiserrolls.nutritionfactsperserving:280cal.,6gtotalfat(2gsat.fat),35mgchol.,739mgsodium,37gcarb.,3gdietaryfiber,20gprotein.

classicfrenchdips

prep:20minutesslowcook:9to10hours(low)or41⁄2to5hours(high)makes:6servings1largesweetonion,suchasVidalia,Maui,orWallaWalla,cutinto1⁄2-inchslicesandseparatedintorings(1cup)12-to21⁄2-poundfreshbeefbrisketorbonelessbeefbottomroundroast2clovesgarlic,minced1teaspoondriedthyme,marjoram,ororegano,crushed1⁄2teaspoongroundblackpepper

114-ouncecanlower-sodiumbeefbroth

2tablespoonsWorcestershiresauce116-ounceloafwholegrainbaguette-stylebread,cutcrosswiseinto6pieces,halvedlengthwise,andtoasted,or6wholegrainhoagiebuns,splitandtoasted

1Placeonionina31⁄2-to5-quartslowcooker.Trimfatfrombeef.Ifnecessary,cutbeeftofitcooker.Placebeefontopofonion.Sprinklewithgarlic,thyme,andpepper.PourbrothandWorcestershiresauceoverall.

2Coverandcookonlow-heatsettingfor9to10hoursforbrisketor8to9hoursforbottomroundoronhigh-heatsettingfor41⁄2to5hoursforbrisketor4to41⁄2hoursforbottomround.

3Transfermeattoacuttingboard;thinlysliceacrossthegrain,removing

anyvisiblefatasyouslice.Usingaslottedspoon,removeonionfromcooker.Divideslicedbrisketandonionamongbreadbottomsandtopwithremainingbreadpieces.Skimfatfromcookingjuicesincooker;passjuicesfordippingsandwiches.

nutritionfactsperserving:339cal.,7gtotalfat(2gsat.fat),45mgchol.,453mgsodium,39gcarb.,9gdietaryfiber,33gprotein.

phillysteaksandwichesprep:20minutesbroil:17minutesmakes:4servings112-ouncebonelessbeeftopsirloinsteak,cut1inchthick1⁄2teaspoongarlicpepperseasoningNonstickcookingspray2mediumredand/orgreensweetpeppers,seededandcutintothinstrips1largeonion,thinlyslicedandseparatedintorings4wholewheatfrankfurterbuns,split1⁄2cupshreddedreduced-fatcheddarorreduced-fatMontereyJackcheese(2ounces)

1Preheatbroiler.Trimfatfromsteak.Sprinklesteakwithgarlicpepperseasoning.Placeseasonedsteakontheunheatedrackofabroilerpan.Broil3to4inchesfromheatuntildesireddoneness.Allow15to17minutesformediumrare(145°F)or20to22minutesformedium(160°F).

2Meanwhile,coataverylargenonstickskillet*withcookingspray.Heatskilletovermediumheat.Addsweetpeppersandonion;cook,covered,for5minutes.Cook,uncovered,about5minutesmoreorjustuntiltender,stirringoccasionally.

3Placebunssplitsideuponalargebakingsheet.Broil4to5inchesfromtheheatfor1to2minutesoruntillightlytoasted.Removebuntopsfrombakingsheet;setaside.Slicesteakintobite-sizestrips.Dividesteakstripsandsweetpeppermixtureamongbunbottoms.Sprinklewithcheese.Broil4to5inchesfromtheheatfor1to2minutesoruntilcheeseismelted.Topwithbuntops.

nutritionfactsperserving:320cal.,12gtotalfat(5gsat.fat),52mgchol.,414mgsodium,29gcarb.,4gdietaryfiber,25gprotein.

*tip:Ifyoudonothaveaverylargenonstickskillet,usealargenonstick

skilletandcooksweetpeppersandonionsseparately.

turkeypizzaburgersprep:20minutesgrill:14minutesmakes:4burgers1egg,beaten1⁄4cupquick-cookingrolledoats

4teaspoonssnippedfreshoregano1⁄8teaspoonsalt1⁄8teaspoongroundblackpepper

1pounduncookedgroundturkeybreast

41⁄2-ounceslicesprovolonecheese1⁄2cuplow-sodiumtomato-basepastasauce4wholewheathamburgerbuns,toasted

1Inamediumbowlcombineegg,rolledoats,halfoftheoregano,thesalt,andpepper.Addgroundturkeybreast;mixwell.Shapeturkeymixtureintofour3⁄4-inch-thickpatties.

2Foracharcoalgrill,grillpattiesontherackofanuncoveredgrilldirectlyovermediumcoalsfor14to18minutesoruntilnolongerpink(165°F),*turningoncehalfwaythroughgrillingandtoppingeachburgerwithacheesesliceforthelast1minuteofgrilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placeburgersongrillrackoverheat.Coverandgrillasabove.)

3Meanwhile,inasmallsaucepancookpastasauceoverlowheatuntilheatedthough.

4Placeburgersonbunbottoms.Topwithpastasauce,theremainingoregano,andbuntops.

nutritionfactsperburger:354cal.,9gtotalfat(3gsat.fat),133mgchol.,487mgsodium,28gcarb.,3gdietaryfiber,38gprotein.

*tip:Theinternalcolorofaburgerisnotareliabledonenessindicator.Aturkeypattycookedto165°Fissafe,regardlessofcolor.Tomeasurethedonenessofapatty,insertaninstant-readthermometerthroughthesideofthepattytoadepthof2to3inches.

nutritionnoteYouloveburgers,buthatewhattheydotoyouraimtoeatwell.Here,withhigh-flavorandleanproteiningredients,youcanendthislove-haterelationshiponceandforall.

chickencaesarsalad

starttofinish:25minutesmakes:4servings12ouncesskinless,bonelesschickenbreasthalves

1teaspoonvegetableoil1⁄2teaspoonsalt1⁄4teaspoongroundblackpepper6cupstornromainelettuceand/orassortedlettuceleaves

1cupplaincroutons

8cherrytomatoes,quartered8wholeripeolives4teaspoonsgratedParmesancheese

1recipeCaesarDressing

1Heatagrillpanovermedium-highheat.Brushchickenwithoil.Sprinklechickenwithsaltandpepper.Cookchickenongrillpanfor12to15minutesoruntilchickenisnolongerpink(170°F),turningonce.Transferchickentoacuttingboard;cutintobite-sizepieces.

2Meanwhile,placelettuceinaservingbowl.Topwithchicken,croutons,tomatoes,andolives.Sprinklewithcheese.DrizzlewithCaesarDressing.

nutritionfactsperserving:303cal.,19gtotalfat(3gsat.fat),53mg

chol.,619mgsodium,11gcarb.,3gdietaryfiber,2gsugar,23gprotein.

broilingdirections:Preheatbroiler.Placechickenontheunheatedrackofabroilerpan.Broil4to5inchesfromheatfor12to15minutesoruntilchickenisnolongerpink(170°F),turningonce.

caesardressing:Inasmallbowlwhisktogether1tablespoonlemonjuice;11⁄2teaspoonslightmayonnaiseorsaladdressing;1teaspoonredwinevinegar;1⁄8teaspoonsalt;1⁄8teaspoonDijon-stylemustard;1⁄2ofasmallclovegarlic,minced;anddashgroundblackpepper.Graduallyadd1⁄4cupoliveoilinaslow,steadystream,whiskingconstantlyuntilwellmixed.Whiskin1tablespoongratedParmesancheese.

chickenfettuccinealfredo

starttofinish:30minutesmakes:6servings

6ouncesdriedwholewheatfettuccine

12ouncesfreshgreenbeansor1poundfreshasparagus,trimmedandcutinto1-to2-inchpieces1smallonion,halvedandthinlysliced

1tablespoonoliveoil

12ouncesskinless,bonelesschickenbreasthalves,cutintobite-sizestrips3clovesgarlic,minced110-ouncecontainerrefrigeratedlightAlfredopastasauce1⁄4cupchickenbroth1⁄2teaspoondriedthyme,crushedCrackedblackpepper

1Ina4-quartsaucepancookfettuccineaccordingtopackagedirections,exceptdonotaddanysalt.Addgreenbeansforthelast5to6minutesofcookingortheasparagusforthelast2minutesofcooking.Drain;returnpastamixturetohotsaucepan.

2Meanwhile,inacoveredlargenonstickskilletcookonioninhotoilovermediumheatfor7to8minutesoruntilstartingtobrown,stirringoccasionally.Addchickenandgarlic;cook,uncovered,for4to6minutesmoreoruntilchickenisnolongerpinkandonionisverytender,stirringfrequently.Reduceheattolow.AddAlfredosauce,broth,andthyme;

cookandstiruntilheatedthrough.

3Addchickenmixturetocookedfettuccine;tosstocoat.Sprinklewithpepper.

nutritionfactsperserving:276cal.,8gtotalfat(3gsat.fat),45mgchol.,354mgsodium,31gcarb.,2gdietaryfiber,22gprotein.

chickencacciatore

prep:30minutescook:30minutesmakes:6servings6smallbone-inchickenbreasthalves,skinned(about21⁄2poundstotal)

1tablespoonoliveoil

8ouncesfreshmushrooms,sliced(about3cups)1mediumonion,sliced1clovegarlic,minced114.5-ouncecandicedtomatoes,undrained

16-ouncecantomatopaste1⁄2cupdrywhitewine1teaspoondriedItalianseasoning,crushed1⁄2teaspoonsalt1⁄8teaspoongroundblackpepper6ouncesdriedmultigrainorwholegrainfettuccineorlinguine,cookedaccordingtopackagedirections

2tablespoonssmallfreshbasilleaves

1Inaverylargeskilletbrownchickenonallsidesinhotoilovermediumheat,turningtobrownevenly.Removechicken,reservingdrippingsinskillet.Setchickenaside.

2Addmushrooms,onion,andgarlictodrippingsinskillet;cookandstirabout5minutesorjustuntilvegetablesaretender.Returnchickentoskillet.

3Inamediumbowlcombinetomatoes,tomatopaste,wine,Italianseasoning,salt,andpepper.Pouroverchickeninskillet.Bringtoboiling;reduceheat.Simmer,covered,for30to35minutesoruntilchickenisnolongerpink(170°F),turningoncehalfwaythroughcooking.Serveoverhotcookedpasta.Sprinklewithbasil.

nutritionfactsperserving:311cal.,4gtotalfat(1gsat.fat),68mgchol.,427mgsodium,33gcarb.,6gdietaryfiber,34gprotein.

poblanochickenbundles

prep:30minutescook:20minutesmakes:4servings

Cutintothesecornmeal-coatedchickenrollsanddiscoveralusciouslygooeymixofcheese,cilantro,andchilepepper.

46-ounceskinless,bonelesschickenbreasthalves

2tablespoonssnippedfreshcilantro

421⁄2×1⁄2-inchsticksreduced-fatMontereyJackcheese(11⁄2to2ouncestotal)1221⁄2×1⁄2-inchstripsfreshpoblanochilepepper(1largepepper)or3largejalapeñochilepeppers,quarteredandseeded*1⁄3cupyellowcornmeal

1teaspoonchilipowder1⁄4teaspoonsalt1eggwhite,lightlybeaten

1tablespoonwater

1tablespooncanolaoiloroliveoil1⁄2cuppicodegalloorsalsa(optional)Snippedfreshcilantro(optional)

1Placeeachchickenbreasthalfbetweentwopiecesofplasticwrap.Usingtheflatsideofameatmallet,poundchickenuntilabout1⁄8inchthick.Removeplasticwrap.

2Dividethe2tablespoonscilantroevenlyamongchickenpieces.Placeacheesestickandthreepoblanochilepepperstripsorjalapeñochilepepperquartersacrossthecenterofeachchickenpiece.Foldinsides;rollupfrombottom.Securewithwoodentoothpicks.

3Inashallowdishcombinecornmeal,chilipowder,andsalt.Inanothershallowdishcombineeggwhiteandthewater.Dipchickenbundlesintoeggwhitemixture,turningtocoat.Dipintocornmealmixture,turningtocoat.

4Inalargenonstickskilletheatoilovermediumheat.Addchickenbundles,seamsidesdown;cookabout10minutesoruntilbrownedonallsides,turningoccasionally.Reduceheattomediumlow;cook,covered,for10to12minutesmoreoruntilnolongerpink(170°F),turningonce.Ifdesired,servewithpicodegalloandsprinklewithadditionalsnippedcilantro.

nutritionfactsperserving:301cal.,8gtotalfat(2gsat.fat),106mgchol.,350mgsodium,11gcarb.,1gdietaryfiber,44gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

crispychickenparmesan

prep:25minutesbake:15minutesoven:425°Fmakes:4servingsOliveoilnonstickcookingspray1⁄4cuprefrigeratedorfrozeneggproduct,thawed,or2eggwhites,lightlybeaten

1tablespoonwater

1clovegarlic,minced1cupbrancerealflakes,crushed(about1⁄2cupcrushed)1⁄4cupgratedParmesancheese1teaspoondriedItalianseasoning,crushed

1poundchickenbreasttenderloins

4ouncesdriedmultigrainorwholegrainspaghetti1cup1-inchpieceseggplant,peeledifdesired11⁄2cupsno-sugar-addedlighttomato-basilpastasauce

1cuptornfreshspinachleaves1⁄2cupchoppedromatomatoesFreshbasilleaves(optional)

1Preheatovento425°F.Linea15×10×1-inchbakingpanwithfoil;lightlycoatfoilwithcookingspray.Setbakingpanaside.Inashallow

dishcombineegg,thewater,andgarlic.Inanothershallowdishcombinecrushedbranflakes,cheese,andItalianseasoning.

2Dipchickenpieces,oneatatime,ineggmixture,turningtocoatevenlyandallowingexcesstodripoff.Dipchickenpiecesincerealmixture,turningtocoatevenly.Placechickenpiecesinasinglelayerinthepreparedbakingpan.Coattopsofchickenpieceswithcookingspray.Bakefor15to20minutesoruntilchickenisnolongerpink(170°F).

3Meanwhile,cookspaghettiaccordingtopackagedirections;drain.Keepwarm.Coatamediumsaucepanwithcookingspray;heatsaucepanovermediumheat.Addeggplant;cookabout5minutesoruntiltender,stirringoccasionally.Addpastasauce;heatthrough.Stirinspinachandtomatoes.

4Dividespaghettiamongfourservingplates.Topwitheggplantmixtureandchickenpieces.Ifdesired,garnishwithbasil.

nutritionfactsperserving:240cal.,4gtotalfat(1gsat.fat),4mgchol.,464mgsodium,42gcarb.,10gdietaryfiber,13gprotein.

*tip:IfyouaremakingEggplantParmesan,1mediumeggplantshouldbejustenoughfortheeight1⁄2-inch-thickslicesandthe1cuppiecesforthesauce.

eggplantparmesan:Prepareasdirected,exceptsubstituteeight1⁄2-inch-thicksliceseggplant*forthechicken.Bakefor15to20minutesoruntileggplantistenderandgolden.

perserving:239cal.,2gtotalfat(1gsat.fat),4mgchol.,475mgsodium,44gcarb.,10gdietaryfiber,13gprotein.

buffalochickenwingswithbluecheesedressing

prep:25minutesbroil:15minutesmakes:8servings

Lovewings?We’vegotaheart-healthywaytomakethesepopularappetizers(don’tworry,theytastejustasgood).Ourzestywingsrecipeincludesbluecheese,garlicpowder,vinegar,andhotpeppersauceforkick.

24chickendrummettes*1⁄4cupbottledhotpeppersauce

2teaspoonscidervinegar1⁄2teaspoongarlicpowder1⁄2teaspoongroundginger3⁄4cupfat-freesourcream1⁄2cupcrumbledbluecheese(2ounces)2tablespoonschoppedgreenonion(1)1tablespoonwhitewinevinegar1tablespoonlemonjuice

1teaspoonsugar

Carrotandcelerysticks

1Preheatbroiler;arrangerack4to5inchesfromheat.Toskinchicken,grasptheedgeoftheskinwithapapertowelandpullitawayfromthedrummette.Inalargebowlcombine2tablespoonsofthehotpeppersauce,1teaspoonofthecidervinegar,thegarlicpowder,andginger.Addskinneddrummettes;tosstocoatdrummettes.

2Arrangedrummettesontheunheatedrackofabroilerpan.Broil4to5inchesfromheatfor15to20minutesoruntilchickenistenderandnolongerpink,turningonce.Drizzlechickenwiththeremaining2tablespoonshotpeppersauceand1teaspooncidervinegar.

3Meanwhile,forbluecheesedressing,inasmallbowlcombinesourcream,bluecheese,greenonion,whitewinevinegar,lemonjuice,andsugar.Servedressingwithdrummettesandcarrotandcelerysticks.

nutritionfactsper3drummettesplus2tablespoonsdressing:112cal.,4gtotalfat(2gsat.fat),24mgchol.,216mgsodium,10gcarb.,2gdietaryfiber,9gprotein.

*tip:Ifyoucan’tfindchickendrummettes,startwith12chickenwings.Cutoffthewingtips;discardorsaveformakingchickenstock.Cutwingsatjointstoform24pieces.

buffalochickentendersprep:30minutesbake:10minutesoven:425°Fmakes:6servingsNonstickcookingspray11⁄4ouncesreduced-fatshreddedwheatcrackers,broken(1⁄2cup)1ouncehoneywheatpretzelrods,broken(1⁄2cup)1⁄4teaspooncayennepepper

2eggs1⁄4cupfat-freemilk11⁄2poundschickenbreasttenderloins1⁄3cuplightmayonnaiseorsaladdressing1⁄4cupcrumbledbluecheese(1ounce)1clovegarlic,minced1⁄2recipeBuffaloSauceCelerysticks(optional)

1Preheatovento425°F.Linea15×10×1-inchbakingpanwithfoil;coatfoilwithcookingspray.Setbakingpanaside.Placecrackersinafoodprocessor.Coverandprocessuntilcoarselyground.Addpretzelstofoodprocessor.Coverandprocessuntilpretzelsarecoarselyground.Transfercrackermixturetoashallowdish;stirincayennepepper.Inanothershallowdishwhisktogethereggsand2tablespoonsofthemilk.

2Dipchickenintoeggmixture,allowingexcesstodripoff.Dipchickenintocrumbmixture,turningtocoat.Arrangechickeninpreparedpan.Lightlycoatbreadedchickenwithcookingspray.Bakefor10to15minutesoruntilnolongerpink(170°F).

3Meanwhile,forbluecheesedip,inasmallbowlstirtogethermayonnaise,bluecheese,theremaining2tablespoonsmilk,andthegarlic.ServechickentenderloinswithbluecheesedipandBuffaloSauce.

Ifdesired,servewithcelerysticks.

nutritionfactsper21⁄2tablespoonsBuffaloSauceand1tablespoonbluecheesedip:265cal.,10gtotalfat(2gsat.fat),145mgchol.,444mgsodium,12gcarb.,1gdietaryfiber,31gprotein.

buffalosauce:Inasmallsaucepanstirtogetherone8-ouncecantomatosauce,1⁄4cupcidervinegar,2tablespoonswater,2teaspoonspackedbrownsugar,11⁄2teaspoonsbottledhotpeppersauce,1⁄2teaspoondrymustard,1⁄4teaspoonceleryseeds,and1⁄8teaspoonsalt.Bringtoboiling;reduceheat.Simmer,uncovered,for8to10minutesoruntilmixtureisreducedto1cup,stirringoccasionally.Useimmediatelyorcool,cover,andstoreintherefrigeratorforupto1week.Makes1cup.

oven-friedchicken

prep:20minutesbake:45minutesoven:375°Fmakes:4to6servings

1egg,lightlybeaten

3tablespoonsmilk

11⁄4cupscrushedcornflakesorfinelycrushedrichroundcrackers(about35crackers)1teaspoondriedthyme,crushed1⁄2teaspoonpaprika1⁄4teaspoonsalt1⁄8teaspoongroundblackpepper2tablespoonsbutterormargarine,melted21⁄2to3poundsmeatychickenpieces(breasthalves,thighs,anddrumsticks)

1Preheatovento375°F.Greasea15×10×1-inchbakingpan.Inasmallbowlcombineeggandmilk.Forcoating,inashallowdishcombinecrushedcornflakes,thyme,paprika,salt,andpepper;stirinmeltedbutter.Setaside.Skinchicken.Dipchickenpieces,oneatatime,intoeggmixture,turningtocoat.Dipchickenincornflakemixture,turningtocoat.

2Arrangechickeninpreparedpan,bonesidesdown,sothepiecesaren’ttouching.Sprinklechickenpieceswithanyremainingcornflakemixturesotheyaregenerouslycoated.

3Bakefor45to55minutesoruntilchickenisnolongerpink(170°Fforbreasts;180°Fforthighsanddrumsticks).Donotturnchickenpieces

whilebaking.

nutritionfactsperserving:223cal.,7gtotalfat(3gsat.fat),124mgchol.,290mgsodium,11gcarb.,0gdietaryfiber,28gprotein.

oven-friedparmesanchicken:Prepareasdirected,exceptomitthethymeandsaltandreducethecrushedcornflakesto1⁄2cup.Forcoating,combinecornflakes;1⁄2cupgratedParmesancheese;1teaspoondriedoregano,crushed;thepaprika;andpepper.Stirinmeltedbutter.

perserving:227cal.,9gtotalfat(5gsat.fat),130mgchol.,245mgsodium,5gcarb.,0gdietaryfiber,30gprotein.

turkeyandsweetpotatoshepherd’spies

prep:40minutesbake:20minutesoven:375°Fmakes:4servings

Turkeyandsweetpotatoesmakethiscasseroleabithealthierthantheclassicshepherd’spie.

11⁄2poundssweetpotatoes,peeledandcutinto2-inchpieces2clovesgarlic,halved1⁄4cupfat-freemilk1⁄2teaspoonsalt

12ouncesuncookedgroundturkeybreast1⁄2cupchoppedonion(1medium)11⁄4cupscoarselychoppedzucchini(1medium)1cupchoppedcarrots(2medium)1⁄2cupfrozenwholekernelcorn1⁄4cupwater18-ouncecanno-salt-addedtomatosauce

2tablespoonsWorcestershiresauce

2teaspoonssnippedfreshsageor1⁄2teaspoondriedsage,crushed1⁄8teaspoongroundblackpepperFreshsageleaves(optional)

1Preheatovento375°F.Inacoveredmediumsaucepancooksweetpotatoesandgarlicinenoughboilinglightlysaltedwatertocoverfor15to20minutesoruntiltender;drainwell.Mashwithapotatomasherorbeatwithanelectricmixeronlowspeedjustuntilsmooth.Graduallyaddmilkandsalt,mashingorbeatingtomakepotatomixturelightandfluffy.Coverandkeepwarm.

2Meanwhile,inalargeskilletcookturkeyandonionovermediumheatuntilmeatisbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirzucchini,carrots,corn,andthewaterintomeatmixtureinskillet.Bringtoboiling;reduceheat.Simmer,covered,for5to10minutesoruntilvegetablesaretender.

3Stirtomatosauce,Worcestershiresauce,snippedsage,andpepperintomeat-vegetablemixture;heatthrough.Divideamongfour10-ounceramekinsorindividualcasseroles,spreadingevenly.Pipeorspoonmashedsweetpotatomixtureinmoundsontomeat-vegetablemixture.

4Bakefor20to25minutesoruntilheatedthrough.Ifdesired,garnishwithfreshsageleaves.

nutritionfactsperserving:278cal.,1gtotalfat(0gsat.fat),42mgchol.,534mgsodium,43gcarb.,7gdietaryfiber,24gprotein.

tamalepieprep:35minutescook:10minutesbake:25minutesoven:350°Fmakes:6servings

No-salt-addedtomatoesreducethesodiuminthisbeefypolentapie.Ifyoulike,turnuptheheatbyoptingforhotchilipowder.

Nonstickcookingspray11⁄3cupswater1⁄2cupyellowcornmeal1⁄2cupcoldwater1⁄2teaspoonsalt8ouncesuncookedgroundturkeybreastor90%orhigherleangroundbeef1⁄2cupchoppedonion(1medium)1⁄2cupchoppedgreenand/orredsweetpepper(1small)1clovegarlic,minced

1tablespoonchilipowder

114.5-ouncecanno-salt-addeddicedtomatoes,drained111-ouncecanwholekernelcorn,drained

2tablespoonstomatopaste

2tablespoonssnippedfreshcilantroorparsley1⁄2cupshreddedreduced-fatcheddarorMontereyJackcheese(2ounces)

Snippedfreshcilantroorparsley(optional)

1Preheatovento350°F.Lightlycoata2-quartsquarebakingdishwithcookingspray;setaside.Inasmallsaucepanbringthe11⁄3cupswatertoboiling.Inasmallbowlstirtogethercornmeal,the1⁄2cupcoldwater,and1⁄4teaspoonofthesalt.Slowlyaddthecornmealmixturetotheboilingwater,stirringconstantly;cookandstiruntilmixturereturnstoboiling.Reduceheattolow.Cookabout10minutesoruntilmixtureisverythick,stirringoccasionally.

2Pourthehotmixtureintothepreparedbakingdish.Coverandchillwhilepreparingfilling.

3Forfilling,inalargeskilletcookturkey,onion,sweetpepper,andgarlicuntilmeatisbrown,usingawoodenspoontobreakupmeatasitcooks.Drainofffat.Stirchilipowderandtheremaining1⁄4teaspoonsaltintomeatmixtureinskillet.Cookfor1minute.Stirintomatoes,corn,tomatopaste,and2tablespoonscilantro.

4Spoonthemeatmixtureontopofthechilledcornmealmixtureinbakingdish.

5Bakeabout25minutesoruntilheatedthrough.Sprinklewithcheese.Ifdesired,sprinklewithadditionalsnippedcilantro.

nutritionfactsperserving:182cal.,3gtotalfat(1gsat.fat),22mgchol.,546mgsodium,25gcarb.,4gdietaryfiber,14gprotein.

chickenenchiladacasserole

prep:30minutesbake:25minutesstand:5minutesoven:350°Fmakes:6servings

Insteadofusingloadsofcalorie-ladenregularsourcream,welightenedtheseenchiladaswithacreamyfillingthatincludesonlyawispoflightsourcream.3⁄4cupwater1⁄2cupchoppedonion(1medium)1⁄2teaspooninstantchickenbouillongranules2clovesgarlic,minced1⁄8teaspoongroundblackpepper1⁄2cuplightsourcream2tablespoonsnonfatdrymilkpowder

1tablespoonall-purposeflour

11⁄2cupsshreddedcookedchickenbreastorturkeybreast(about8ounces)

18-ouncecanno-salt-addedtomatosauce

14-ouncecandicedgreenchilepeppers,drained,or1or2cannedjalapeñochilepeppers,rinsed,seeded,andfinelychopped*2tablespoonssnippedfreshcilantroor1⁄2teaspoongroundcorianderNonstickcookingspray

46-inchcorntortillas,cutinto1-inch-widestrips1cupcannedblackbeansorkidneybeans,rinsedanddrained1⁄2cupshreddedreduced-fatMontereyJackcheese(2ounces)Freshcilantroleaves(optional)

1Preheatovento350°F.Forchickenfilling,inamediumsaucepancombinethewater,onion,bouillongranules,garlic,andblackpepper.Bringtoboiling;reduceheat.Simmer,covered,about3minutesoruntilonionistender.Donotdrain.Inasmallbowlstirtogethersourcream,drymilkpowder,andflour.Addtoonionmixture;cookandstiruntilthickenedandbubbly.Removefromheat;stirinchicken.Setfillingaside.

2Inanothersmallbowlcombinetomatosauce,greenchilepeppers,andsnippedcilantro;setaside.

3Coata2-quartcasserolewithcookingspray.Arrangetortillastripsinthecasserole.Topwithchickenfilling.Topwithbeans.Topwithtomatosaucemixture.

4Bakefor25to30minutesoruntilheatedthrough.Sprinklewithcheese.Ifdesired,garnishwithcilantroleaves.Letstandfor5minutesbeforeserving.

nutritionfactsperserving:219cal.,6gtotalfat(3gsat.fat),43mgchol.,420mgsodium,23gcarb.,5gdietaryfiber,19gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

potato,broccoli,andhambakeprep:30minutesbake:30minutesstand:5minutesoven:400°Fmakes:6servings

Onetimetrybroccoliandthyme.Anothertimeusebasilortarragonandasparagus.Whateveryouchoose,thisheartycasseroleissuretoplease.

1poundYukongoldpotatoes,sliced18-ouncepackagelightcreamcheese(Neufchâtel),cubed3⁄4cupfat-freemilk1⁄3cupthinlyslicedgreenonions1⁄4teaspoongroundblackpepper1tablespoonsnippedfreshthyme,basil,ortarragon;or1⁄2teaspoondriedthyme,basil,ortarragon,crushed4ouncescookedham,cutintobite-sizepieces(about3⁄4cup)1poundbroccoli,trimmedandcutintosmallflorets(about4cups),or1poundfreshasparagus,trimmedandcutinto2-to3-inchpieces

2tablespoonsfinelyshreddedParmesancheese

1Preheatovento400°F.Inacoveredmediumsaucepancookpotatoesinenoughboilinglightlysaltedwatertocoverfor5to7minutesorjustuntiltender;drain.Transfertoa11⁄2-quartbakingdish;setaside.

2Forsauce,inthesamesaucepancombinecreamcheese,milk,greenonions,andpepper.Heatandwhiskuntilsmoothandcheeseismelted.Removefromheat;stirinthyme.

3Toppotatoeswithhamandbroccoli.Evenlyspoonsauceover.Bake,

covered,for20minutes.SprinklewithParmesancheese.Bake,uncovered,for10to12minutesmoreoruntilheatedthrough.Letstandfor5minutesbeforeserving.

nutritionfactsperserving:230cal.,11gtotalfat(6gsat.fat),40mgchol.,439mgsodium,22gcarb.,4gdietaryfiber,12gprotein.

bakedstuffedshells

prep:40minutesbake:37minutesstand:10minutesoven:350°Fmakes:4servings1⁄2cupchoppedonion(1medium)2clovesgarlic,minced

1teaspoonoliveoil

114.5-ouncecanno-salt-addeddicedtomatoes,undrained

18-ouncecanno-salt-addedtomatosauce

1tablespoonsnippedfreshbasilor1⁄2teaspoondriedbasil,crushed2teaspoonssnippedfreshoreganoor1⁄2teaspoondriedoregano,crushed1⁄4teaspoonsalt

12driedjumboshellmacaroni

112.3-ouncepackageextra-firm,silken-styletofu(freshbeancurd)1⁄2cupfinelyshreddedParmesanorRomanocheese(2ounces)1⁄4cuprefrigeratedorfrozeneggproduct,thawed,or1egg1⁄4teaspoongroundblackpepper1⁄2cupshreddedreduced-fatmozzarellacheese(2ounces)2tablespoonsshreddedfreshbasil(optional)

1Preheatovento350°F.Forsauce,inamediumsaucepancookonionandgarlicinhotoilovermediumheatabout5minutesoruntilonionistender,stirringoccasionally.Addtomatoes,tomatosauce,driedbasilandoregano(ifusing),andsalt.Bringtoboiling;reduceheat.Simmer,uncovered,about15minutesoruntildesiredconsistency.Removefromheat;stirinsnippedfreshbasilandoregano(ifusing).Reserve3⁄4cupofthesauce;spreadtheremainingsauceinthebottomofa2-quartrectangularbakingdish.Setaside.

2Meanwhile,cookpastashellsaccordingtopackagedirections;drain.Rinsewithcoldwater;drainagain.

3Forfilling,placetofuinablenderorfoodprocessor.Coverandblendorprocessuntilsmooth.AddParmesancheese,egg,andpepper.Coverandblendorprocessjustuntilcombined.Spoonabout3tablespoonsofthefillingintoeachpastashell.Arrangefilledshells,fillingsidesup,onsauceinbakingdish.Spoonthereserved3⁄4cupsauceovershells.

4Bake,covered,about35minutesoruntilheatedthrough.Sprinklewithmozzarellacheese.Bake,uncovered,about2minutesmoreoruntilcheeseismelted.Letstandfor10minutesbeforeserving.Ifdesired,topwithshreddedfreshbasil.

nutritionfactsperserving:351cal.,8gtotalfat(3gsat.fat),15mgchol.,536mgsodium,48gcarb.,5gdietaryfiber,21gprotein.

turkeyandblackbeanchimichangas

prep:30minutesbake:10minutesoven:425°Fmakes:6chimichangas

Nonstickcookingspray610-inchwholewheatflourtortillas

8ouncesuncookedgroundturkeybreast1⁄2cupchoppedonion(1medium)115-ouncecanno-salt-addedblackbeans,rinsedanddrained,or13⁄4cupscookedblackbeans114.5-ouncecanno-salt-addeddicedtomatoes,drained1⁄4cupsalsa1⁄4cupsnippedfreshcilantro

1tablespoonlimejuice1⁄2teaspoongroundcumin1⁄2cupshreddedreduced-fatMontereyJackcheese(2ounces)Snippedfreshcilantro(optional)

1Preheatovento425°F.Coatabakingsheetwithcookingspray;setaside.Stacktortillasandwraptightlyinfoil.Bakeabout5minutesoruntilheatedthrough.

2Meanwhile,forfilling,inalargenonstickskilletcookgroundturkeyandonionovermediumheatuntilturkeyisbrownandonionissoftened,usingawoodenspoontobreakupmeatasitcooks.Addblackbeans.

Usingaforkorpotatomasher,mashbeansslightly.Stirintomatoes,salsa,the1⁄4cupsnippedcilantro,limejuice,andcumin;heatthrough.

3Spoonabout1⁄2cupofthefillingontoeachtortilla,spooningfillingjustbelowthecenter.Foldbottomedgeoftortillaupandoverfilling.Foldinsides;rollupfrombottom.Ifnecessary,securewithwoodentoothpicks.

4Placetortillabundles,seamsidesdown,onthepreparedbakingsheet.Lightlycoattopsandsidesofbundleswithcookingspray.Bakefor10to12minutesoruntiltortillasaregolden.Sprinklewithcheese;letstandfor1minutebeforeserving.Ifdesired,sprinklewithadditionalsnippedcilantro.

nutritionfactsperchimichanga:351cal.,6gtotalfat(2gsat.fat),30mgchol.,718mgsodium,51gcarb.,11gdietaryfiber,22gprotein.

nutritionnoteChimichangascancommandaprominentspotinyourhealthfulreciperotationwhentheyincludeleanproteinsources,nonstarchyveggies,andflavor-boostingsaucesandspices.

tex-mexchickentostadas

starttofinish:25minutesoven:350°Fmakes:4servings48-inchflourtortillas12ouncesuncookedgroundchicken

1teaspoonchilipowder

18-ouncejarmediumorhotsalsa115-ouncecanno-salt-addedblackbeansorpintobeans1⁄4cupthinlyslicedradishes

1cupchoppedlettuce

12.25-ouncecanslicedpittedripeolives

2tablespoonsdicedpimiento

2tablespoonsthinlyslicedgreenonion(1)1⁄4cupreduced-fatshreddedcheddarcheese(1ounce)Lightsourcream(optional)

1Preheatovento350°F.Fortostadashells,placetortillasinasinglelayerdirectlyonthemiddleovenrack.Bakeabout6minutesoruntilgoldenandcrisp,turningoncehalfwaythroughbaking.(Iftortillasbubbleduringbaking,puncturebubbleswithafork.)Covertokeepwarm;setaside.

2Meanwhile,ina10-inchnonstickskilletcookandstirchickenandchilipowderovermediumheatfor5to7minutesoruntilchickenisbrown,usingawoodenspoontobreakupmeatasitcooks.Stirinsalsa;setaside.Keepwarm.

3Drainbeans,reservingliquid.Inasmallsaucepanstirbeansoverlowheatuntilheatedthrough.Usingapotatomasherorfork,mashbeans,addingenoughofthereservedbeanliquidtomakeofspreadableconsistency;heatthrough.

4Toassemble,spreadawarmtortillawithathinlayerofthebeans.Topbeanswithsomeofthechickenmixture,radishes,lettuce,olives,pimiento,greenonion,cheese,and,ifdesired,sourcream.Repeatwithremainingtostadas.

nutritionfactspertostada:410cal.,13gtotalfat(3gsat.fat),77mgchol.,854mgsodium,46gcarb.,7gdietaryfiber,28gprotein.

chipotlechickenquesadillas

prep:30minutescook:2minutesperbatchoven:300°Fmakes:4servings

87-inchwholewheattortillas

Nonstickcookingspray

12ouncesskinless,bonelesschickenbreasthalves,cutintothinbite-sizestrips2smallredand/orgreensweetpeppers,seededandchopped2clovesgarlic,minced1⁄4cupthinlyslicedgreenonions(2)1cannedchipotlechilepepperinadobosauce,drainedandfinelychopped*

2tablespoonslimejuice

3ouncesquesofresco,crumbled,or3⁄4cupshreddedreduced-fatMontereyJackcheese(3ounces)1⁄4cuplightsourcream(optional)1teaspoonfinelychoppedcannedchipotlechilepepperinadobosauce*(optional)

4cupsshreddedlettuce

Salsaand/orlimewedges(optional)

1Preheatovento300°F.Lightlycoatonesideofeachtortillawithcookingspray.Placetortillas,coatedsidesdown,onatrayorcleanworksurface;setaside.

2Coatalargenonstickskilletwithcookingspray.Heatskilletovermedium-highheat.Addchicken,sweetpeppers,andgarlic;cookfor4to6minutesoruntilchickenisnolongerpink,stirringoccasionally.Removefromheat;stiringreenonions,1chipotlepepper,andlimejuice.

3Dividechicken-peppermixtureamongtortillas,placingthemixtureononehalfofeachtortilla.Sprinklechickenmixturewithcheese.Foldtortillasoverfilling;pressdownlightly.

4Heatanonstickskilletorgriddleovermedium-highheat;reduceheattomedium.Cookquesadillas,twoorthreeatatime,for2to3minutesoruntiltortillasarelightlybrowned,turningoncehalfwaythroughcooking.Keepquesadillaswarmintheovenwhilecookingtheremainingquesadillas.

5Ifdesired,inasmallbowlstirtogethersourcreamandthe1teaspoonchipotlepepper.Cuteachquesadillaintothreewedges.Servewithlettuce.Ifdesired,servewithsourcreammixture,salsa,and/orlimewedges.

nutritionfactsperserving:262cal.,7gtotalfat(0gsat.fat),49mgchol.,440mgsodium,30gcarb.,18gdietaryfiber,36gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

sweet-and-sourchicken

starttofinish:30minutesmakes:6servings3⁄4cupreduced-sodiumchickenbroth3tablespoonsredwinevinegar2tablespoonsreduced-sodiumsoysauce4teaspoonssugar

1tablespooncornstarch

1clovegarlic,minced

4teaspoonscanolaoil

11⁄2cupsthinlyslicedcarrots(3medium)1largeredsweetpepper,seededandcutintobite-sizestrips

2cupsfreshsnowpeapods

12ouncesskinless,bonelesschickenbreasthalves,cutinto1-inchpieces18-ouncecanpineapplechunks(juice-pack),drained

3cupshotcookedbrownrice

1Forsauce,inasmallbowlstirtogetherbroth,vinegar,soysauce,sugar,cornstarch,andgarlic;setaside.

2Inalargenonstickskilletheat3teaspoonsoftheoilovermedium-highheat.Addcarrotsandsweetpepper;cookfor3minutes.Addpeapods;cookandstirabout1minutemoreoruntilvegetablesarecrisp-tender.Removevegetablemixturefromskillet;setaside.

3Addtheremaining1teaspoonoiltoskillet.Addchickentoskillet;cookandstirfor3to4minutesoruntilchickenisnolongerpink.Pushchickenfromcenterofskillet.Stirsauce;addtocenterofskillet.Cookandstiruntilthickenedandbubbly.Addvegetablemixtureandpineapplechunkstoskillet;heatthrough.Servewithhotcookedbrownrice.

nutritionfactsperserving:270cal.,5gtotalfat(1gsat.fat),33mgchol.,321mgsodium,39gcarb.,4gdietaryfiber,18gprotein.

light’n’crispeggrolls

prep:30minutesbake:15minutesoven:450°Fmakes:8eggrolls

Choppedwaterchestnutsaddextracrunchtothesavoryfillinginthesedelightfulmorsels.

Nonstickcookingspray2teaspoonstoastedsesameoilorcanolaoil8ouncesleanbonelessporkloin,cutinto1⁄2-inchpieces,orgroundpork1⁄2cupchoppedredsweetpepper1teaspoongratedfreshgingeror1⁄4teaspoongroundginger1clovegarlic,minced3⁄4cupfinelychoppedbokchoyornapacabbage1⁄2cupchoppedcannedwaterchestnuts1⁄2cupcoarselyshreddedcarrot(1medium)1⁄4cupslicedgreenonions(2)1⁄4cupbottledlightAsiansesamegingervinaigrettesaladdressing

8eggrollwrappers

1Preheatovento450°F.Lightlycoatalargebakingsheetwithcookingspray;setaside.Forfilling,inamediumnonstickskilletheatoilovermedium-highheat.Addpork,sweetpepper,ginger,andgarlic;cookfor3to4minutesoruntilporkisnolongerpink,stirringoccasionally.Ifusinggroundpork,drainofffat.Addbokchoy,waterchestnuts,carrot,andgreenonionstoporkmixture;cookandstirabout1minutemoreoruntilanyliquidevaporates.Stirinvinaigrette.Coolfillingslightly.

2Foreacheggroll,placeaneggrollwrapperonaflatsurfacewithacornerpointingtowardyou.Spoonabout1⁄3cupofthefillingacrossandjustbelowcenterofeacheggrollwrapper.Foldbottomcorneroverfilling,tuckingitunderontheotherside.Foldsidecornersoverfilling,forminganenvelopeshape.Rolleggrolltowardremainingcorner.Moistentopcornerwithwater;pressfirmlytoseal.

3Placeeggrolls,seamsidesdown,onthepreparedbakingsheet.Coatthetopsandsidesoftheeggrollswithcookingspray.Bakefor15to18minutesoruntileggrollsaregoldenandcrisp.Coolslightlybeforeserving.

nutritionfactspereggroll:167cal.,4gtotalfat(1gsat.fat),22mgchol.,282mgsodium,23gcarb.,1gdietaryfiber,10gprotein.

nutritionnoteYes,youcanhavecrispeggrolls,withoutfryingwithalotoffat.Spraytheeggrollwrapperswithnonstickcookingspray,thenbakeathigh-temperaturesforarestaurant-styletreat.

coconutshrimpwithmangoricepilaf

prep:25minutesbake:8minutesoven:450°Fmakes:4servings

Usingpackagedcookedbrownriceisthesecrettokeepingthisrecipe’spreptimeshort.

1poundfreshorfrozenextra-largeshrimpinshellsNonstickcookingspray1⁄4cuprefrigeratedorfrozeneggproduct,thawed,or2eggwhites,lightlybeaten3⁄4cupfinelycrushedreduced-fatorreduced-sodiumshreddedwheatcrackers1⁄3cupshreddedcoconut1⁄4teaspoongroundginger1⁄4teaspoongroundblackpepper18.8-ouncepouchcookedbrownrice1⁄2cupchoppedfreshmangoorchoppedjarredmango,rinsedanddrained1⁄3cupslicedgreenonions

2tablespoonssnippedfreshcilantro

1Thawshrimp,iffrozen.Preheatovento450°F.Lightlycoatalargebakingsheetwithcookingspray;setaside.Peelanddeveinshrimp,leavingtailsintactifdesired.Rinseshrimp;patdrywithpapertowels.

2Placeegginashallowdish.Inanothershallowdishcombinecrushedcrackers,coconut,ginger,andpepper.Dipshrimpintoegg,turningtocoat.Dipincoconutmixture,pressingtocoatexceptleavingtail

uncoated.Arrangeshrimpinasinglelayeronthepreparedbakingsheet.

3Bakefor8to10minutesoruntilshrimpareopaqueandcoatingislightlybrowned.Meanwhile,heatriceaccordingtopackagedirections.Transferricetoaservingbowl;stirinmangoandgreenonions.Servericewithshrimp;sprinklewithcilantro.

nutritionfactsperserving:303cal.,7gtotalfat(2gsat.fat),129mgchol.,249mgsodium,36gcarb.,3gdietaryfiber,23gprotein.

sizzlingcatfishwithcajunchips

starttofinish:30minutesoven:425°Fmakes:2servings8ouncesfreshorfrozencatfishfillets,1⁄2to3⁄4inchthick

1recipeCajunTortillaChips

1eggwhite,lightlybeaten1tablespoonwater

2tablespoonsyellowcornmeal

2tablespoonsfinelychoppedfreshpoblanochilepepper*1tablespoonfinedrybreadcrumbs

1tablespoongratedParmesancheese1⁄8teaspoonsalt2tablespoonsall-purposeflour

1tablespooncanolaoil

Limewedges(optional)

1Thawfish,iffrozen.Rinsefish;patdrywithpapertowels.Ifnecessary,cutfishintotwoserving-sizepieces;setaside.PrepareCajunTortillaChips.

2Inashallowdishcombineeggwhiteandthewater.Inanothershallowdishcombinecornmeal,poblanochilepepper,breadcrumbs,cheese,andsalt.Placeflourinathirdshallowdish.Dipeachpieceoffishinflour,turningtocoat.Dipineggmixture,turningtocoat.Dipincornmealmixture,turningtocoatevenly.

3Inalargeskilletheattheoilovermediumheat.Addfish;cookfor8to10minutesoruntilgoldenandfishflakeseasilywhentestedwithafork,turningoncehalfwaythroughcooking.Ifdesired,garnishwithlimewedges.ServewithCajunTortillaChips.

nutritionfactsperserving:368cal.,17gtotalfat(3gsat.fat),55mgchol.,331mgsodium,31gcarb.,3gdietaryfiber,24gprotein.

cajuntortillachips:Preheatovento425°F.Lightlycoattwo6-inchcorntortillasonbothsideswithnonstickcookingspray.Sprinkletortillasonbothsideswith1⁄4teaspoonCajunseasoning.Cuteachtortillaintosixpieces.Arrangedtortillapiecesinasinglelayeronabakingsheet.Bakeabout8minutesoruntillightlybrownedandcrisp.Coolonawirerack.Makes12chips.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

seafood-cornchowder

prep:25minutescook:12minutesmakes:6servings

Theadditionofhalibut,scallops,andclamsturnsordinarycornchowderintoanextraordinarymeal-in-a-bowl.

8ouncesfreshorfrozenskinlesshalibutfillets4freshorfrozenseascallops(about8ouncestotal)3⁄4cupchoppedgreensweetpepper(1medium)1⁄2cupchoppedonion(1medium)2clovesgarlic,minced

1tablespooncanolaoil

4mediumtomatoes,coredandcoarselychopped2cupslow-sodiumvegetablebroth

1cupwater

1cupfreshorfrozenwholekernelcorn

1teaspoongroundcumin1⁄4teaspoongroundblackpepper110-ouncecanortwo3.53-ouncepackageswholebabyclams,drained

1⁄4cupsnippedfreshcilantroCrackedblackpepper(optional)

1Thawhalibutandscallops,iffrozen.Cuthalibutinto1-inchpiecesandcutlargescallopsinhalvesorquarters;setaside.Inalargesaucepancooksweetpepper,onion,andgarlicinhotoilovermediumheatabout5minutesoruntiltender,stirringoccasionally.Stirintomatoes,broth,thewater,corn,cumin,andgroundblackpepper.Bringtoboiling;reduceheat.Simmer,covered,for10minutes.

2Addhalibutandscallopstotomatomixture.Returntoboiling;reduceheat.Simmer,uncovered,for2to3minutesmoreoruntilhalibutflakeseasilywhentestedwithaforkandscallopsareopaque.

3Stirinclamsandcilantro.Serveimmediately.Ifdesired,sprinklewithcrackedblackpepper.

nutritionfactsperserving:205cal.,5gtotalfat(0gsat.fat),50mgchol.,319mgsodium,15gcarb.,2gdietaryfiber,26gprotein.

mexicanchicken-tortillasoup

prep:30minutescook:35minutesbake:10minutesoven:375°Fmakes:4servings2mediumbone-inchickenbreasthalves(about11⁄4poundstotal)

114-ouncecanreduced-sodiumchickenbroth

13⁄4cupswater1⁄2cupchoppedonion(1medium)1clovegarlic,minced1⁄2teaspoongroundcumin

1tablespoonvegetableoil

114.5-ouncecanno-salt-addeddicedtomatoes,undrained

18-ouncecanno-salt-addedtomatosauce

14-ouncecanwholegreenchilepeppers,rinsed,seeded,andcutintothinbite-sizestrips1⁄4cupsnippedfreshcilantroorparsley1tablespoonsnippedfreshoreganoor1teaspoondriedoregano,crushed

46-inchcorntortillas

1⁄2cupreduced-fatshreddedcheddarorMontereyJackcheese(2ounces)

1Inalargesaucepancombinechicken,broth,andthewater.Bringtoboiling;reduceheat.Simmer,covered,about15minutesoruntilchickenistenderandnolongerpink.Removechicken;setasidetocool,reservingcookingbroth.Removeanddiscardchickenskinandbones.Whencoolenoughtohandle,usetwoforkstopullchickenapartintofineshreds.Setchickenaside.Straincookingbroththroughafine-meshsieve.Skimfatfrombroth;setaside.

2Inthesamesaucepancookonion,garlic,andcumininhotoiluntilonionistender.Stirinstrainedbroth,tomatoes,tomatosauce,greenchilepeppers,cilantro,andoregano.Bringtoboiling;reduceheat.Simmer,covered,for20minutes.Stirinchicken;heatthrough.

3Meanwhile,preheatovento375°F.Cuttortillasinhalf.Cuteachhalfcrosswiseinto1⁄4-to1⁄2-inch-widestrips.Placetortillastripsonabakingsheet.Bakefor7to10minutesoruntilcrisp.

4Ladlesoupintofoursoupbowls.Sprinkleeachservingwithshreddedcheeseandtopwithtortillastrips.Serveimmediately.

nutritionfactsperserving:319cal.,8gtotalfat(2gsat.fat),61mgchol.,594mgsodium,32gcarb.,7gdietaryfiber,32gprotein.

14specialoccasions

Companyiscoming!Withdisheslikethese—bothheavenlyandhealthful—youcanbegoodtoyourselfaswellasyourguests.

traditionalroastturkeyglazedhamwildricestuffingheart-healthycheesypotatoeslightandlusciouspumpkinpielattice-toppedapplepieolivedeviledeggslightgreenbeancasserolezucchinicrabcakeschipotle-and-ranch-stuffedmushroomstomatocrostinimushroomandgoatcheesephyllotrianglesedamamewontonsroastedcherrytomatopizzapoppersavocadopesto–stuffedtomatoeschunkyapple-sageappetizersugar’n’spicefruitdippinenut–whitebeandipherbedcheeseminipeppersedamame-avocadodiporiginallimemargaritafrostymintcocktailsangriawhitepeachsangriasourapplemartinichocolatemilkshakecocktail

traditionalroastturkey

prep:20minutesroast:3hoursstand:15minutesoven:425°F/325°Fmakes:24servings

112-to14-poundturkey

1tablespoonsnippedfreshrosemaryor1teaspoondriedrosemary,crushed1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed1tablespoonsnippedfreshsageor1teaspoondriedsage,crushed1⁄2teaspoonsalt1⁄2teaspoongroundblackpepper

1tablespoonoliveoil

Freshrosemarysprigs,freshthymesprigs,freshsageleaves,and/orpomegranatepieces(optional)

1Preheatovento425°F.Removeneckandgibletsfromturkey.Rinseinsideofturkey;patdrywithpapertowels.Inasmallbowlstirtogethersnippedordriedrosemary,thyme,sage,salt,andpepper.Seasoninsideofbodycavitywithhalfoftheherbmixture.Pullneckskintoback;fastenwithaskewer.Tuckendsofdrumsticksunderbandofskinacrosstail,ifavailable.Ifthereisnobandofskin,tiedrumstickssecurelytotailwith100-percent-cottonkitchenstring.Twistwingtipsunderback.

2Placeturkey,breastsideup,onarackinashallowroastingpan.Brushturkeywithoil;sprinklewiththeremainingherbmixture.Ifdesired,insertanovenproofmeatthermometerintocenterofaninsidethighmuscle.

Thethermometershouldnottouchbone.Coverturkeylooselywithfoil.

3Roastfor30minutes.Reduceoventemperatureto325°F.Roastfor21⁄2to3hoursmoreoruntilthermometerregisters180°F.About45minutesbeforeendofroasting,removefoilandcutbandofskinorstringbetweendrumstickssothighswillcookevenly.Whenturkeyisdone,thejuicesshouldrunclearandthedrumsticksshouldmoveeasilyintheirsockets.

4Removeturkeyfromoven.Transferturkeytoaservingplatter;coverwithfoil.Letstandfor15to20minutesbeforecarving.Ifdesired,garnishplatterwithrosemarysprigs,thymesprigs,sageleaves,and/orpomegranatepieces.

nutritionfactsperserving:229cal.,7gtotalfat(2gsat.fat),137mgchol.,123mgsodium,0gcarb.,0gdietaryfiber,38gprotein.

glazedhamprep:15minutesbake:1hour30minutesoven:325°Fmakes:16to20servings

15-to6-poundcookedham(rumphalforshankportion)24wholecloves(optional)

1recipeOrangeGlaze

Orangeslices,cranberries,freshsageleaves,and/orfreshrosemarysprigs(optional)1recipeMintandLemonSprinkle(optional)

1Preheatovento325°F.Scorehaminadiamondpatternbymakingdiagonalcutsat1-inchintervals.Ifdesired,studhamwithcloves.Placehamonarackinashallowroastingpan.Ifdesired,insertanovenproofmeatthermometerintocenterofham.Thethermometershouldnottouchbone.

2Bakefor11⁄2to21⁄4hoursoruntilthermometerregisters140°F.BrushhamwithsomeoftheOrangeGlazeduringthelast20minutesofbaking.

3Transferhamtoaservingplatter.Ifdesired,garnishplatterwithorangeslices,cranberries,sageleaves,and/orrosemarysprigs.Servewiththeremainingglazeand,ifdesired,MintandLemonSprinkle.

nutritionfactsperserving:156cal.,7gtotalfat(1gsat.fat),62mgchol.,984mgsodium,7gcarb.,0gdietaryfiber,16gprotein.

orangeglaze:Inamediumsaucepancombine2teaspoonsfinelyshreddedorangepeel,1cuporangejuice,1⁄2cuppackedbrownsugar,4teaspoonscornstarch,and11⁄2teaspoonsdrymustard.Cookandstirovermediumheatuntilthickenedandbubbly.Cookandstirfor2minutesmore.Makes11⁄4cupsglaze.

mintandlemonsprinkle:Inasmallbowlcombine1⁄2cupsnippedfreshmint,1tablespoonfinelyshreddedlemonpeel,and2clovesgarlic,minced.

wildricestuffing

prep:15minutescook:45minutesmakes:6servings(21⁄2cupstotal)

13⁄4cupswater1⁄4cupuncookedwildrice,rinsedanddrained1⁄4cupuncookedregularbrownrice

1teaspooninstantchickenbouillongranules1⁄8to1⁄4teaspoongroundsageornutmeg

2cupsslicedfreshmushrooms1⁄2cupchoppedcelery(1stalk)1⁄3cupslicedgreenonions1⁄4cupslicedalmondsorpinenuts,toasted(optional)

1Inamediumsaucepanbringthewatertoboiling.Stirinwildrice,brownrice,bouillongranules,andsage.Returntoboiling;reduceheat.Simmer,covered,for20minutes.

2Stirinmushrooms,celery,andgreenonions.Simmer,covered,about25minutesmoreorjustuntilvegetablesaretender,stirringfrequently.Ifdesired,stirinalmonds.Serveimmediatelyorusetostuffa31⁄2-to4-poundwholechicken.

nutritionfactsperserving:66cal.,1gtotalfat(0gsat.fat),0mgchol.,155mgsodium,13gcarb.,1gdietaryfiber,3gprotein.

make-aheaddirections:Prepareasdirected.Transfertoa1-quartcasserole.Coverandchillfor2to24hours.Toserve,preheatovento375°F.Stir1⁄4cupwaterintostuffing.Bake,covered,about30minutesoruntilheatedthrough.

nutritionnoteHowmanyservingsofgrainsyoushouldeatperdayvariesbyyourageandactivitylevel,butoneguidelineisclear:AccordingtotheUSDA,halfthegrainsyoueatshouldbewholegrains.Here,the1⁄2cupbrownandwildricesequals1servingofwholegrain.

heart-healthycheesypotatoesprep:15minutesbake:1hour5minutesstand:10minutesoven:350°Fmakes:12servings

Makeholidaymealsmorehealthfulbyservingthisupdatedversionofthetraditionalfamilyfavorite.Thereduced-fatsoupandcheddarcheeseaswellasfat-freemilkandlightsourcreamhelpkeepthefatincheck.

110.75-ouncecanreduced-fatandreduced-sodiumcondensedcreamofchickensoup1cupshreddedreduced-fatsharpcheddarcheese(4ounces)1⁄2cupfat-freemilk1⁄2cuplightsourcream1⁄3cupfinelychoppedonion(1small)or2tablespoonsdriedmincedonion1⁄2teaspoongroundblackpepper130-or32-ouncepackagefrozenshreddedordicedhashbrownpotatoes,thawed1⁄2cupcrushedcornflakesorcrushedwheatcerealflakes

1Preheatovento350°F.Lightlygreasea2-quartrectangularbakingdish;setaside.Inanextra-largebowlcombinesoup,cheese,milk,sourcream,onion,andpepper.Stirinpotatoes.Transfermixturetothepreparedbakingdish.

2Bake,covered,for45minutes.Stirpotatoes;sprinklewithcornflakes.Bake,uncovered,for20to25minutesmoreoruntilheatedthroughandbubbly.Letstandfor10minutesbeforeserving.

nutritionfactsperserving:129cal.,3gtotalfat(2gsat.fat),11mgchol.,236mgsodium,20gcarb.,1gdietaryfiber,5gprotein.

lightandlusciouspumpkinpie

prep:30minutesbake:40minutesoven:450°F/375°Fmakes:10servings

Ifpumpkinpieisamustfortheholidays,thisversionisahealthywaytofulfillthetradition.

1recipeOilPastry

Sugar(optional)

115-ouncecanpumpkin1⁄3cupsugar2tablespoonshoney

1teaspoongroundcinnamon1⁄4teaspoongroundginger1⁄4teaspoongroundnutmeg1⁄2cuprefrigeratedorfrozeneggproduct,thawed,or2eggs,lightlybeaten

1teaspoonvanilla3⁄4cupevaporatedfat-freemilk

1Preheatovento450°F.PrepareOilPastry.Onawell-flouredsurface,slightlyflattenpastry.Rollpastryfromcentertoedgesintoa12-inchcircle.Wrappastrycirclearoundrollingpin;unrollintoa9-inchpieplate.Easepastryintopieplatewithoutstretchingit.Trimpastryto1⁄2inchbeyondedgeofpieplate,reservingscrapsifdesired.Foldunderextrapastryevenwithedgeofpieplate.Crimpedgeasdesired.Donotprickpastry.Linepastrywithadoublethicknessoffoil.Bakefor8minutes.Removefoil.Bakefor5minutesmore.Coolonawirerack.Reduceoventemperatureto375°F.

2Ifdesired,combinethereservedpastryscraps;flattento1⁄4-inchthickness.Usingdesiredcookiecutters,cutoutshapesfortopofpie.Placeonanungreasedbakingsheet.Ifdesired,sprinklewithsugar.Bakefor7to10minutesoruntilgoldenbrown.Transfertoawirerack;cool.

3Forfilling,inamediumbowlcombinepumpkin,1⁄3cupsugar,honey,cinnamon,ginger,andnutmeg.Addeggproductandvanilla.Beatlightlywithaforkjustuntilcombined.Graduallystirinevaporatedmilk.Pourfillingintobakedpastryshell.

4Topreventoverbrowning,coveredgeofpiewithfoil.Bakefor40to45minutesoruntilfillingappearsset(edgeoffillingmaycrackslightly).

5Coolonawirerack.Ifdesired,topwithbakedpastrycutouts.Coverandchillwithin2hours.

nutritionfactsperserving:196cal.,8gtotalfat(1gsat.fat),1mgchol.,108mgsodium,28gcarb.,2gdietaryfiber,5gprotein.

oilpastry:Inamediumbowlstirtogether11⁄3cupsall-purposeflourand1⁄4teaspoonsalt.Add1⁄3cupvegetableoiland3tablespoonsfat-freemilkallatoncetoflourmixture.Stirlightlywithaforkuntilcombined.Shapeintoaball.Makes1pastry.

lattice-toppedapplepie

prep:30minutesbake:40minutesoven:375°Fmakes:8servings6cupsslicedcookingapples,suchasJonathanorRomeBeauty(about2pounds)3tablespoonssugar1teaspoongroundcinnamon1tablespooncornstarch

1recipeWholeWheatPastry

Fat-freemilk

1Placeapplesina2-quartrectangularbakingdish.Inasmallbowlcombinesugarandcinnamon;reserve1teaspoonofthemixture.Stircornstarchintotheremainingsugarmixture.Sprinklesugar-cornstarchmixtureoverapples;tossgentlytocombine.

2Preheatovento375°F.PrepareWholeWheatPastry.Onalightlyflouredsurface,slightlyflattenpastry.Rollpastryfromcentertoedgesintoa10x5-inchrectangle.Cutpastrylengthwiseintoeightabout1⁄2-inch-widestrips.

3Placefiveofthepastrystripscrosswiseonfilling.Foldalternatestripsbackhalfway.Placeoneoftheremainingpastrystripsinthecenteracrossthestripsalreadyinplace.Unfoldthefoldedstrips;foldbacktheremainingcrosswisestrips.Placeanotheroftheremainingpastrystripsacrossthefirstsetofstripsparalleltothestripinthecenter.Repeattheweavingstepswiththeremainingpastrystrip.Trimpastrystrips;tuckendsintodish.Brushpastrywithmilk;sprinklewiththereserved1teaspoonsugarmixture.

4Bakefor40to45minutesoruntilapplesaretender.Servewarmorcool.

nutritionfactsperserving:152cal.,5gtotalfat(2gsat.fat),12mgchol.,48mgsodium,26gcarb.,3gdietaryfiber,2gprotein.

wholewheatpastry:Inamediumbowlstirtogether1⁄2cupall-purposeflour,1⁄4cupwholewheatpastryflourorwholewheatflour,2tablespoonstoastedwheatgerm,and1⁄8teaspoongroundnutmeg.Usingapastryblender,cutin3tablespoonsbutteruntilmixtureresemblescoarsecrumbs.Sprinkle1tablespooncoldwateroverpartoftheflourmixture;tossgentlywithafork.Pushmoisteneddoughtosideofbowl.Repeatwithadditionalcoldwater,1tablespoonatatime(2to3tablespoonstotal),untilalloftheflourmixtureismoistened.ShapeintoaballMakes1pastry.

olivedeviledeggs

prep:30minutesstand:15minuteschill:1hourmakes:24appetizers

12eggs1⁄4cupchoppedpimiento-stuffedgreenolives1⁄4cuplightmayonnaiseorsaladdressing

1tablespoonDijon-stylemustard1⁄8to1⁄4teaspoongroundblackpepperSnippedfreshchivesand/orcrackedblackpepper(optional)

1PlaceeggsinasinglelayerinaDutchoven(donotstackeggs).Addenoughcoldwatertocovertheeggsby1inch.Bringtoarapidboiloverhighheat(waterwillhavelargerapidlybreakingbubbles).Removefromheat.Letstand,covered,for15minutes;drain.Runcoldwaterovertheeggsorplacetheminicewateruntilcoolenoughtohandle;drain.

2Peeleggs.Cuteggsinhalflengthwiseandremoveyolks;setwhitesaside.Placeyolksinamediumbowl;mashwithafork.Stirinolives,mayonnaise,mustard,and1⁄8teaspoonpepper.

3Stuffeggwhitehalveswithyolkmixture.Coverandchillfor1hourbeforeserving.Ifdesired,garnishwithchivesand/orcrackedpepper.

nutritionfactsperappetizer:49cal.,4gtotalfat(1gsat.fat),107mgchol.,83mgsodium,1gcarb.,0gdietaryfiber,3gprotein.

make-aheaddirections:Prepareasdirected,exceptcoverandchillforupto24hoursbeforeserving.

lightgreenbeancasserole

Thegreenbeancasserolegetsanewslimprofilewiththehelpofreduced-fatandreduced-sodiumcreamofmushroomsoup.Almondsreplacethestandardfriedonionringsontop.

prep:15minutesbake:30minutesoven:350°Fmakes:6servings110.75-ouncecanreduced-fatandreduced-sodiumcreamofmushroomsoup1⁄4cupchoppedroastedredsweetpepperorone2-ouncejardicedpimiento,drained1⁄4teaspoonsalt1⁄4teaspoongroundblackpepper39-ouncepackagesfrozenFrench-cutgreenbeans,thawedanddrained1⁄2cupslicedalmonds,toasted

1Preheatovento350°F.Inalargebowlcombinesoup,roastedsweetpepper,salt,andblackpepper.Stiringreenbeans.Transfermixturetoanungreased2-quartrectangularbakingdish.Sprinklewithtoastedalmonds.

2Bake,uncovered,for30to35minutesoruntilheatedthrough.nutritionfactsperserving:128cal.,5gtotalfat,1mgchol.,286mgsodium,14gcarb.,5gdietaryfiber,4gprotein.

zucchinicrabcakes

starttofinish:30minutesmakes:8servings2teaspoonsvegetableoil

1cupcoarselyshreddedzucchini1⁄4cupthinlyslicedgreenonions(2)1egg,lightlybeaten1⁄3cupseasonedfinedrybreadcrumbs

1tablespoonDijon-stylemustard

1teaspoonsnippedfreshlemonthymeorthyme1⁄8to1⁄4teaspooncayennepepper1cupcookedcrabmeat,flaked,orone6-ouncecancrabmeat,drained,flaked,andcartilageremovedVegetableoil81⁄4-inchslicesredand/oryellowtomatoes

1recipeTomato-SourCreamSauce

Thinlyslicedgreenonions(optional)

1Inamediumskilletheat2teaspoonsoilovermedium-highheat.Addzucchiniand1⁄4cupgreenonions;cookfor3to5minutesorjustuntilvegetablesaretenderandliquidisevaporated,stirringoccasionally.Cool

slightly.

2Inamediumbowlcombineegg,breadcrumbs,mustard,thyme,andcayennepepper.Addzucchinimixtureandcrabmeat;mixwell.Usingmoistenedhands,shapecrabmixtureintoeight1⁄2-inch-thickpatties.

3Lightlybrushagrillpanorlargeskilletwithadditionaloil;heatpanovermediumheat.Addcrabcakes;cookabout6minutesoruntilheatedthroughandgoldenbrown,turningonce.Ifcakesbrowntooquickly,reduceheattomediumlow.

4Toserve,arrangecrabcakesontopoftomatoslices.TopwithTomato-SourCreamSauceand,ifdesired,sprinklewithadditionalgreenonions.

nutritionfactsperserving:98cal.,5gtotalfat(2gsat.fat),44mgchol.,371mgsodium,6gcarb.,1gdietaryfiber,7gprotein.

tomato-sourcreamsauce:Inasmallbowlstirtogether1⁄2cupsourcream,3tablespoonsfinelychoppedyellowtomato,1to2tablespoonslemonjuiceorlimejuice,and1⁄8teaspoonseasonedsalt.Makes3⁄4cup.

chipotle-and-ranch-stuffedmushrooms

prep:30minutesbake:10minutesoven:425°Fmakes:24appetizers

24largefreshmushrooms(11⁄2to2inchesindiameter)1⁄3cupfinelychoppedonion(1small)

1tablespoonoliveoil3⁄4cupfrozenwholekernelcorn,thawedanddrained18-ouncepackagereduced-fatcreamcheese(Neufchâtel),softened1⁄4cuplightsourcream11.0-ounceenveloperanchdrysaladdressingmix1to2teaspoonsfinelychoppedcannedchipotlepeppersinadobosauce*Snippedfreshcilantro(optional)

1Preheatovento425°F.Removestemsfrommushrooms.Finelychopstems;setaside.Placemushroomcaps,stemmedsidesdown,ina3-quartrectangularbakingdish.Bake,uncovered,for5minutes;drain.Turnmushroomcapsstemmedsidesup.

2Meanwhile,forfilling,inalargeskilletcookchoppedmushroomstemsandonioninhotoilovermediumheatabout5minutesoruntiltender,stirringoccasionally.Add1⁄2cupofthecorn;cookandstirfor1minute.Stirincreamcheese,sourcream,saladdressingmix,andchipotlepeppers.Cookandstirjustuntilcreamcheeseismeltedandsmooth.

3Spoonfillingintomushroomcaps,moundingslightly.Sprinklewiththeremaining1⁄4cupcorn.

4Bakefor10to15minutesoruntilheatedthrough.Ifdesired,sprinklewithcilantro.

nutritionfactsperappetizer:46cal.,3gtotalfat(1gsat.fat),8mgchol.,124mgsodium,3gcarb.,0gdietaryfiber,2gprotein.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

tomatocrostini

prep:20minutesstand:20minutesbroil:4minutesmakes:about20appetizers

1cupseededandchoppedtomatoes(2medium)1⁄4cupfinelychoppedredonion6kalamataolives,pittedandfinelychopped,orpittedripeolives,finelychopped1tablespoonfinelychoppedpoblanochilepepper*1tablespoonbalsamicvinegarorredwinevinegar1clovegarlic,minced

110-ounceloafbaguette-styleFrenchbread

5ouncespart-skimmozzarellacheese,thinlysliced

1Inamediumbowlstirtogethertomatoes,onion,olives,poblanochilepepper,vinegar,andgarlic.Letstandatroomtemperaturefor20to30minutestoblendflavors,tossingoccasionally.

2Meanwhile,preheatbroiler.Diagonallycutbreadinto1⁄2-inchslices,discardingendsofloaf.Placebreadslicesonanextra-largebakingsheet(usetwolargebakingsheetsifnecessary).Broil,onesheetatatimeifnecessary,3to4inchesfromtheheatfor2to3minutesoruntillightbrown,turningoncehalfwaythroughbroiling.

3Dividecheeseslicesamongtoastedbreadslices,cuttingcheesetofitasnecessary.Draintomatomixturewell.Spoontomatomixtureontocheese-toppedbread.Broilfor2to3minutesmoreoruntilcheeseismelted.

nutritionfactsperappetizer:64cal.,2gtotalfat(1gsat.fat),5mgchol.,146mgsodium,9gcarb.,1gdietaryfiber,3gprotein.

tip:Besuretodrainthetomatoandolivemixturewelltopreventthebreadfrombecomingsoggy.

*tip:Becausechilepepperscontainvolatileoilsthatcanburnyourskinandeyes,avoiddirectcontactwiththemasmuchaspossible.Whenworkingwithchilepeppers,wearplasticorrubbergloves.Ifyourbarehandsdotouchthepeppers,washyourhandsandnailswellwithsoapandwarmwater.

mushroomandgoatcheesephyllotriangles

prep:1hourstand:30minutesbake:25minutesoven:350°Fmakes:36appetizers

10driedshiitakemushrooms

Boilingwater

2tablespoonsbutter

1clovegarlic,minced3cupsfinelychoppedfreshbuttonorcreminimushrooms(8ounces)8ouncessoftgoatcheese(chèvre)

2tablespoonssnippedfreshparsley1⁄2teaspoonfreshlygroundblackpepper1⁄8teaspoonsalt18sheetsfrozenphyllodough(14x9-inchrectangles),thawed1⁄2cupbutter,melted

1Inasmallbowlcombinedriedmushroomsandenoughboilingwatertocover.Letstandatroomtemperatureabout30minutesoruntilsoftened;drain.Rinsemushrooms;drainagain.Removeanddiscardstems;finelychopmushroomcaps.

2Forfilling,inalargeskilletheat2tablespoonsbutterovermediumheatuntilmelted.Addgarlic;cookandstirfor15seconds.Addchoppedshiitakemushroomsandbuttonmushrooms;cookabout10minutesoruntilmushroomsaretenderandliquidisevaporated,stirringoccasionally.Removefromheat.Stirincheese,parsley,pepper,andsalt.Removefromheat;coolslightly.

3Preheatovento350°F.Linealargebakingsheetwithparchmentpaperorfoil;setaside.Unfoldphyllodough;placeonesheetonacuttingboardorotherflatsurface.Lightlybrushwithsomeofthemeltedbutter.Placeanothersheetofphylloontop;brushwithbutter.(Keeptheremainingphyllocoveredwithplasticwrapuntilneeded.)

4Usingapizzacutter,cutthetwolayeredsheetslengthwiseintofour21⁄4-inchstrips.Spoonascant1tablespoonofthefillingabout1inchfromanendofeachdoughstrip.Tofoldintoatriangle,bringacorneroverfillingsotheshortedgelinesupwiththesideedge.Continuefoldingthetriangularshapealongthestripuntiltheendisreached.Repeatwiththeremainingphyllo,butter,andfilling.

5Placetrianglesonthepreparedbakingsheet.Bakeabout25minutesoruntillightbrown.Servewarm.

nutritionfactsperappetizer:72cal.,5gtotalfat(3gsat.fat),14mgchol.,100mgsodium,4gcarb.,0gdietaryfiber,2gprotein.

edamamewontons

prep:50minutesbake:12minutesoven:400°Fmakes:28appetizers

1teaspoontoastedsesameoil

1teaspooncanolaoiloroliveoil1clovegarlic,minced112-ouncepackagefrozenshelledsweetsoybeans(edamame)Nonstickcookingspray1⁄3cupthinlyslicedgreenonions1tablespoonhoisinsauce1tablespoonreduced-sodiumsoysauce

28wontonwrappers

LightteriyakisauceorChinese-stylehotmustard(optional)

1Inalargeskilletheatsesameoilandcanolaoilovermedium-highheat.Addgarlic;cookandstirfor15seconds.Addfrozenedamame;cookandstirfor5to7minutesoruntiltenderandstartingtobrown.Removefromheat;coolslightly.

2Preheatovento400°F.Lightlycoatalargebakingsheetwithcookingspray;setaside.Forfilling,inafoodprocessorcombineedamamemixture,greenonions,hoisinsauce,andsoysauce.Coverandprocessuntilnearlysmoothandmixtureclingstogether,stoppingtoscrapedownsideasnecessary.

3Spoonabout1tablespoonofthefillingintothecenterofeachwontonwrapper.Brushedgesofwrapperwithalittlewater.Foldonecornerofwrappertooppositecornertoformatriangle;pressedgestoseal.

4Arrangewontontrianglesonthepreparedbakingsheet.Lightlycoattriangleswithcookingspray.Bakefor12to14minutesoruntiltrianglesarecrispandgoldenbrown.Servewarm.Ifdesired,servewithteriyakisauce.

nutritionfactsperappetizer:42cal.,1gtotalfat(0gsat.fat),1mgchol.,77mgsodium,6gcarb.,1gdietaryfiber,2gprotein.

roastedcherrytomatopizzapoppers

prep:1hourgrill:4minutesperbatchmakes:56to60appetizers

Thesetastylittlepizzashaveacrisptexturewhengrilledandarechewy-crispwhenbaked.Lookforfrozenpizzadoughamongfrozenbreakfastpastriesandbakedgoods.

1recipeRoastedCherryTomatoes

21-poundloavesfrozenpizzadough,thawed1⁄4cupoliveoil1teaspoondriedbasil,crushed1teaspoondriedoregano,crushed12to14ouncesslicedmozzarellaorprovolonecheese,cutinto2-inchpiecesSmallfreshbasilleaves(optional)

1PrepareRoastedCherryTomatoes.2Meanwhile,onalightlyflouredsurface,rollpizzadough,oneloafatatime,intoa15x12-inchrectangle(ifdoughbecomesdifficulttoroll,coverandletrestoccasionally).Coverandletrestfor10minutes.Usinga2-to21⁄2-inchroundcutter,cutoutcircles;discardtrimmings.Placedoughcirclesonlightlygreasedbakingsheets.Inasmallbowlcombineoil,driedbasil,andoregano;brushoverbothsidesofdoughcircles.Prickcirclesalloverwithafork.

3Foracharcoalgrillwithacover,placedoughcircles,about12atatime,*onthewell-greasedgrillrackdirectlyovermediumcoals.Coverandgrillfor2minutes.Carefullyturncirclesandpressdownlightlyto

flatten.Topeachwithapieceofcheese.Coverandgrillabout2minutesmoreoruntildoughiscookedthroughandcheeseismelted.Removefromgrill;keepwarm.Repeatwiththeremainingdoughcirclesandcheese.(Foragasgrill,preheatgrill.Reduceheattomedium.Placedoughcirclesonwell-greasedgrillrackoverheat.Coverandgrillasabove.)

4Topdoughcircleswithtomatoesand,ifdesired,basilleaves.Servewarmoratroomtemperature.

nutritionfactsperappetizer:64cal.,2gtotalfat(1gsat.fat),3mgchol.,104mgsodium,8gcarb.,0gdietaryfiber,2gprotein.

*tip:Sodoughcirclesdonotovercookonthegrill,it’sbesttogrilladozenorsoatatime.

ovenmethod:Preheatovento450°F.PrepareRoastedCherryTomatoesasdirected,exceptusea13x9x2-inchbakingpan.Bakefor10to12minutesoruntiltomatoesarewilted,stirringoccasionally.Preparedoughcirclesasdirected,brushwithoilmixture,andplaceonlightlygreasedbakingsheets.Bakefor7minutes;turnandtopwithcheese.Bakeabout2minutesmoreoruntildoughiscookedthroughandcheeseismelted.Serveasdirected.

roastedcherrytomatoes:Ina131⁄2x91⁄2x3-inchdisposablefoilpancombine4cupsredand/oryellowcherryorgrapetomatoes,halvedand/orquartered;1tablespoonoliveoil;2teaspoonsbalsamicvinegar;2to4clovesgarlic,minced;and1⁄2teaspoondriedoregano,crushed,or1teaspoonsnippedfreshoregano.Foracharcoalgrillwithorwithoutacover,placetomatoesinpanonthegrillrackdirectlyovermediumcoals.Grill,uncovered,for8to9minutesoruntiltomatoesarewilted,stirringoccasionally.(Foragasgrill,preheatgrill.Reduceheattomedium.Placetomatoesinpanongrillrackoverheat.Coverandgrillasabove.)

avocadopesto–stuffedtomatoes

prep:40minutesstand:30minutesmakes:30appetizers30cherrytomatoes(about21⁄2cups)1⁄2ofamediumavocado,seeded,peeled,andcutup2ouncescreamcheese,softened2tablespoonsbasilpesto

1teaspoonlemonjuice

Snippedfreshbasil(optional)Coarsegroundblackpepper(optional)

1Cutathinslicefromthetopofeachtomato.Ifdesired,cutathinslicefromthebottomofeachtomatosoitstandsupright.Usingasmallspoonormelonballer,carefullyhollowouttomatoes;invertontopapertowels.Letstandfor30minutestodrain.

2Meanwhile,forfilling,inafoodprocessorcombineavocado,creamcheese,pesto,andlemonjuice.Coverandprocessuntilsmooth.Ifdesired,spoonfillingintoadecoratingbagfittedwithalargeplainroundoropenstartip.

3Pipeorspoonfillingintotomatocupsandarrangeonaservingplatter.Serveimmediatelyorcoverlooselyandchillforupto4hours.Ifdesired,sprinklewithbasilandpepperbeforeserving.

nutritionfactsperappetizer:18cal.,1gtotalfat(1gsat.fat),2mgchol.,16mgsodium,1gcarb.,0gdietaryfiber,0gprotein.

chunkyapple-sageappetizer

prep:15minutescook:10minutesmakes:12appetizers

Anycookingapplewillworkhere,butPinkLady,alsoknownastheCrispPinkvarietyofapple,addsapinkblushtothissauce.Thissaucealsopairswellwithpork,turkey,orchicken.1⁄4cupfinelychoppedredonion

1tablespoonoliveoil

2cupschoppedcookingapples,suchasPinkLady(3medium)2tablespoonssnippedfreshsageor2teaspoonsdriedsage,crushed,or1tablespoonsnippedfreshthymeor1teaspoondriedthyme,crushed

2tablespoonsdriedcranberries

1tablespoonapplebrandy(optional)12crispflatbreads,largewholewheatcrackers,ortoastedpitawedges6tablespoonsshreddedreduced-fatsharpwhitecheddarcheeseorParmesancheese

1Inamediumsaucepancookonioninhotoilovermediumheatfor2to3minutesoruntilsoftened,stirringoccasionally.Stirinapples,sage,anddriedcranberries.

2Cook,covered,overmediumheatfor10to12minutesoruntilapplesaresoftened,stirringoccasionally.Removefromheat.Ifdesired,stirinapplebrandy.Coolslightly.

3Spoonwarmapplemixtureontoflatbreads.Sprinklewithcheese.nutritionfactsperappetizer:87cal.,4gtotalfat(1gsat.fat),1mgchol.,66mgsodium,9gcarb.,2gdietaryfiber,4gprotein.

make-aheaddirections:PrepareasdirectedthroughStep2.Coverandchillforupto6hours.Letstandatroomtemperaturefor20minutesbeforeserving.Serveasdirected.

sugar’n’spicefruitdip

starttofinish:15minutesmakes:11⁄4cups1⁄2cuplightcreamcheesespread,softened*1⁄2cuplightsourcream*1⁄4cuplow-sugarraspberrypreservesororangemarmalade1teaspoonfinelyshreddedlemonpeelororangepeel(optional)1⁄4teaspoongroundcinnamon,nutmeg,orallspiceGroundcinnamon,nutmeg,orallspice(optional)Desireddippers,suchasraspberries,clementineorangesegments,individuallywrapped60-caloriedarkchocolatesticks,cut-uppeeledkiwifruit,appleslices,pearslices,and/orbananaslices

1Inamediumbowlcombinecreamcheeseandsourcream.Beatwithanelectricmixeronmediumspeeduntilsmooth.Stirinpreserves,lemonpeel(ifusing),and1⁄4teaspooncinnamon.

2Transferdiptoaservingbowl.Ifdesired,sprinklewithadditionalcinnamon.Servedipwithdesireddippers.

nutritionfactsper2tablespoonsdip:47cal.,3gtotalfat(2gsat.fat),9mgchol.,67mgsodium,4gcarb.,0gdietaryfiber,2gprotein.

*tip:Ifdesired,substituteYogurtCheeseforthecreamcheeseandsourcream.

**tip:Useabrandofyogurtthatcontainsnogums,gelatin,orfillers.Theseingredientsmaypreventthewheyfromseparatingfromthecurdtomakecheese.

yogurtcheese:Lineayogurtstrainer,sieve,orasmallcolanderwiththreelayersof100-percent-cottoncheeseclothoracleanpapercoffeefilter.Suspendlinedstrainer,sieve,orcolanderoverabowl.Spooninone16-ouncecartonplainyogurt.**Coverwithplasticwrapandchillforatleast24hours.Discardliquid.Storecheese,covered,intherefrigeratorforupto1week.Makesabout1cup.

pinenut–whitebeandip

prep:15minuteschill:2hoursmakes:11⁄2cups

Asyouaregroceryshopping,keepaneyeoutforsalt-freeseasoningblendsintheherbandspiceaisle.They’reterrificforaddinglotsofflavorbutverylittlesodiumtoavarietyoffoods.1⁄4cupsoftbreadcrumbs

2tablespoonsfat-freemilk

115-ouncecancannellinibeans(whitekidneybeans)orGreatNorthernbeans,rinsedanddrained1⁄4cupfat-freeorlightsourcream3tablespoonspinenuts,toasted1⁄4teaspoonsalt-freegarlicandherbseasoningblendorothersalt-freeseasoningblend1⁄8teaspooncayennepepper2teaspoonssnippedfreshoreganoorbasilor1⁄2teaspoondriedoreganoorbasil,crushedPinenuts,toasted(optional)Freshoreganoorbasilleaves(optional)Assortedvegetabledippers

1Inasmallbowlcombinebreadcrumbsandmilk.Letstand,covered,for5minutes.

2Meanwhile,inablenderorfoodprocessorcombinebeans,sourcream,3tablespoonspinenuts,seasoningblend,andcayennepepper.Coverandblendorprocessuntilnearlysmooth.Addbreadcrumbmixture.Coverandblendorprocessuntilsmooth.Stirin2teaspoonsoregano.Transfertoaservingbowl.Coverandchillfor2hourstoblendflavors.

3Ifdesired,sprinklewithadditionalpinenutsandgarnishwithoreganoleaves.Servedipwithvegetabledippers.

nutritionfactsper2tablespoonsdip:40cal.,1gtotalfat(0gsat.fat),1mgchol.,70mgsodium,7gcarb.,2gdietaryfiber,3gprotein.

make-aheaddirections:Prepareasdirected,exceptcoverandchillforupto24hoursbeforeserving.

herbedcheeseminipeppers

starttofinish:25minutesmakes:20appetizers10red,yellow,and/ororangeminiaturesweetpeppers(6to8ouncestotal)18-ouncepackagereduced-fatcreamcheese(Neufchâtel),softened1to2tablespoonssnippedfreshoregano,rosemary,tarragon,orthyme,or1⁄2to1teaspoondriedoregano,rosemary,tarragon,orthyme,crushed1tablespoonlemonjuice

1tablespoonmilk

Finelyshreddedlemonpeel

Freshoreganoleaves(optional)

1Cuteachsweetpepperinhalflengthwise;removeseeds.Setpeppersaside.

2Inasmallbowlstirtogethercreamcheese,desiredherb,lemonjuice,and1tablespoonmilk.Ifnecessary,stirinenoughadditionalmilktoreachpipingconsistency.

3Pipeorspooncreamcheesemixtureintopepperhalves.Sprinklewithlemonpeeland,ifdesired,oreganoleaves.

nutritionfactsperappetizer:32cal.,3gtotalfat(2gsat.fat),9mgchol.,46mgsodium,1gcarb.,0gdietaryfiber,1gprotein.

make-aheaddirections:Prepareasdirected,exceptcoverandchillforupto4hoursbeforeserving.

edamame-avocadodip

starttofinish:20minutesmakes:21⁄2cups112-ouncepackagefrozenshelledsweetsoybeans(edamame),thawed1mediumavocado,seeded,peeled,andcutup1⁄4cupchoppedonion3tablespoonslemonjuice

2tablespoonsbasilpesto3⁄4teaspoonseasaltorkoshersalt1⁄4teaspoonfreshlygroundblackpepperChoppedtomato(optional)Seasalt(optional)Freshlygroundblackpepper(optional)Pitachipsortortillachips

1Inafoodprocessorcombineedamame,avocado,onion,lemonjuice,pesto,3⁄4teaspoonsalt,and1⁄4teaspoonpepper.Coverandprocessuntilnearlysmooth.Transferdiptoaservingbowl.

2Ifdesired,topwithtomatoandadditionalsaltandpepper.Servedipwithpitachips.

nutritionfactsper2tablespoonsdip:48cal.,3gtotalfat(0gsat.fat),0mgchol.,74mgsodium,3gcarb.,1gdietaryfiber,2gprotein.

nutritionnoteBringingthisdiptoagathering?Insteadofaservingspoon,tuckina1-tablespoonmeasuringspoontohelpyoukeepaneyeonportionsize.

originallimemargarita

starttofinish:10minutesmakes:2servings2⁄3cupdietlemon-limecarbonatedbeverage2⁄3cuplightlimeade1⁄4cup(2ounces)tequila2tablespoons(1ounce)triplesecordesiredorangeliqueur11⁄2cupsicecubesorcrushedice

2limewedges

1Inapitchercombinecarbonatedbeverage,limeade,tequila,andtriplesec.Divideicebetweentwomargaritaglasses.Pourtequilamixtureoverice.Garnishwithlimewedges.

nutritionfactsperserving:110cal.,0gtotalfat(0gsat.fat),0mgchol.,25mgsodium,7gcarb.,0gdietaryfiber,0gprotein.

nutritionnoteAlcoholcontains7caloriespergram,almostasmuchasthe9caloriespergramthatfatcarries.Soifyou’rewatchingyourwaistline,it’salsoimportanttowatchyourbartab.

frostymintcocktail

prep:20minutesfreeze:12hoursstand:30minutesmakes:10to12(12-ounce)servings

1cupwater2⁄3cupsugar1⁄2cuplooselypackedfreshmintleaves3cupsorangejuice

16-ouncecanunsweetenedpineapplejuice1⁄3cuplemonjuiceSmallfreshmintleaves(optional)11-literbottlelemon-limecarbonatedbeverageorfivetosix6-ouncebottlessparklingwaterwithlemonflavor,chilled

1Inasmallsaucepancombinethewater,sugar,and1⁄2cupmintleaves.Bringtoboiling;reduceheat.Simmer,uncovered,for2minutes.Removefromheat.Strainthroughafine-meshsieve;discardmintleaves.

2Poursugarmixtureintoa2-quartsquarebakingdish.Stirinorangejuice,pineapplejuice,andlemonjuice.Coverandfreezeforatleast12hoursoruntilcompletelyfrozen.

3Toserve,letfrozenmixturestandatroomtemperaturefor30minutes.Usingalargemetalspoon,scrapethetopofthemixturetoformaslush.Spoonslushintotentotwelve12-ounceglasses,fillingeachglasshalffull.Ifdesired,addadditionalmintleaves.Slowlypourcarbonatedbeverageoverslush.Serveimmediately.

nutritionfactsperserving:134cal.,0gtotalfat(0gsat.fat),0mgchol.,23mgsodium,34gcarb.,0gdietaryfiber,1gprotein.

sangria

prep:10minuteschill:3to24hoursmakes:10(about4-ounce)servings

OrangeandlimejuicesareincludedinthisversionoftheSpanishredwinebeverage.

1cuporangejuice1⁄4cuplimejuice

1750-milliliterbottledryredwine1⁄4to1⁄3cupsugarIcecubesSmallorangeorlimewedges(optional)

1Inalargepitcherstirtogetherorangejuiceandlimejuice.Addwineandsugar,stirringuntilsugarisdissolved.Coverandchillfor3to24hours.

2Servejuicemixtureovericecubes.Ifdesired,garnisheachservingwithanorangewedge.

nutritionfactsperserving:85cal.,0gtotalfat(0gsat.fat),0mgchol.,4mgsodium,9gcarb.,0gdietaryfiber,0gprotein.

whitepeachsangria

prep:10minuteschill:4to24hoursmakes:10(about4-ounce)servings

1cuppeachjuiceblend2tablespoonsorangejuice2tablespoonslimejuice

1750-milliliterbottledrywhitewine

2mediumwhiteand/oryellowpeaches,pittedandslicedIcecubesHalvedlimeslices(optional)

1Inalargepitcherstirtogetherpeachjuice,orangejuice,andlimejuice.Stirinwineandpeachslices.Coverandchillfor4to24hours.

2Servejuicemixtureovericecubes.Ifdesired,garnisheachservingwithalimeslice.

nutritionfactsperserving:91cal.,0gtotalfat(0gsat.fat),0mgchol.,5mgsodium,9gcarb.,0gdietaryfiber,0gprotein.

sourapplemartini

starttofinish:5minutesmakes:2servings

2maraschinocherrieswithstems1⁄3cup(about3ounces)sourappleschnapps2tablespoons(1ounce)vodkaorginIcecubesDietlemon-limecarbonatedbeverage,chilled

1Dividecherriesbetweentwo4-ouncemartiniglasses;setaside.2Inacocktailshakercombineschnappsandvodka.Addicecubestofillshakerhalffull;coverandshakeuntilverycold.

3Strainvodkamixtureintothepreparedmartiniglasses.Slowlypourcarbonatedbeverageintoglasses.

nutritionfactsperserving:147cal.,0gtotalfat(0gsat.fat),0mgchol.,12mgsodium,14gcarb.,0gdietaryfiber,0gprotein.

chocolatemilkshakecocktail

starttofinish:20minutesmakes:4servingsCoarsesugarUnsweetenedcocoapowderOrangewedgesorlimewedges1cuplightchocolateorchocolatechipicecream11⁄3cupsfat-freechocolatemilk

1teaspoonvanilla1⁄4teaspoonpeppermintextractor2dropsalmondextract(optional)1⁄2ouncechocolatecurls

4maraschinocherries

1Placesugarinashallowdish;placecocoapowderinanothershallowdish.Ruborangewedgesaroundrimsoffourchilledmartiniglasses.Diprimsinsugar,thenincocoapowder.Divideicecreamamongthepreparedmartiniglasses.

2Inasmallpitchercombinechocolatemilk,vanilla,andpeppermintextract(ifusing).Pourmilkmixtureovericecream.Garnishwithchocolatecurlsandcherries.

nutritionfactsperserving:151cal.,4gtotalfat(2gsat.fat),15mgchol.,93mgsodium,25gcarb.,1gdietaryfiber,5gprotein.

chocolate-coffeemilkshakecocktail:Prepareasdirected,exceptreducechocolatemilkto2⁄3cupandadd1⁄2cupcold,strongbrewedcoffeetomilkmixture.Omitpeppermintoralmondextract.Ifdesired,substitutecoffeeicecreamforthechocolateorchocolatechipicecream.

perserving:128cal.,4gtotalfat(2gsat.fat),14mgchol.,68mgsodium,21gcarb.,1gdietaryfiber,3gprotein.

15no-guiltdesserts

Getoutyourmagicwand.Thisselectionofsweets—eachweighinginat200caloriesorlessperserving—ispositivelyenchanting.

triplechocolatecookieschocolate-cherrycookieschipotle-chocolatebrownieschocolate–peanutbutterbarspeanutbutter–bananadropsraspberryandwhitechocolatebrowniescoconutmacaroonssnickerdoodlestoffee–pumpkinpiebarsbittersweetchocolatecakewithberriestinychocolate-cherrybombscarrotcakecupcakeslemon-spicecupcakescoconutfruits’moreswontondessertstacksbananacreampiesquaresstovetoppeach-raspberrycobblerapplesandpeanutbuttercrispchocolate-almondtortetriplechocolategelatotriplechocolatetruffleschocolate-raspberrytassieschocolate–creamcheesepiestrawberrycreampiekeylimepielemon-blackberrypiepeanut-applecrunchballs

triplechocolatecookies

prep:40minutesstand:20minutesbake:9minutesperbatchfreeze:4minutesoven:350°Fmakes:60cookies7ouncesbittersweetchocolate,chopped5ouncesunsweetenedchocolate,chopped1⁄2cupbutter1⁄3cupall-purposeflour1⁄4teaspoonbakingpowder1⁄4teaspoonsalt

1cupgranulatedsugar3⁄4cuppackedbrownsugar

4eggs1⁄4cupfinelychoppedpecans,toasted

1recipeChocolateDrizzle

1Ina2-quartsaucepancombinechocolatesandbutter.Heatandstiroverlowheatuntilmeltedandmixtureissmooth.Removefromheat;letcoolfor10minutes.Inasmallbowlstirtogetherflour,bakingpowder,andsalt;setaside.

2Inalargebowlcombinegranulatedsugar,brownsugar,andeggs.Beatwithanelectricmixeronmediumtohighspeedfor2to3minutesor

untilcolorlightensslightly.Beatinmeltedchocolateuntilcombined.Addflourmixturetochocolatemixture.Beatuntilcombined.Stirinpecans.Coversurfaceofcookiedoughwithplasticwrap.Letstandfor20minutes(doughthickensasitstands).

3Preheatovento350°F.Linecookiesheetswithparchmentpaperorfoil.Dropdoughbyroundedteaspoons2inchesapartonpreparedcookiesheets.

4Bakeabout9minutesorjustuntiltopsareset.Letstandfor1minuteoncookiesheet.Transfertoawirerack;coolcompletely.

5Placecooledcookiesonacookiesheetlinedwithparchmentorwaxedpaper.SpoonChocolateDrizzleovercookies.Placetheentirecookiesheetinthefreezerfor4to5minutesoruntilchocolateisfirm.

nutritionfactspercookie:92cal.,6gtotalfat(3gsat.fat),18mgchol.,19mgsodium,11gcarb.,1gdietaryfiber,1gprotein.

chocolatedrizzle:Inasmallsaucepancombine1cupsemisweetchocolatepieceswith4teaspoonsshortening.Heatandstiroverlowheatuntilthechocolatemeltsandmixtureissmooth.Removefromheat.Drizzlewhilestillwarm.Makesabout1cup.

chocolate-cherrycookies

prep:30minutesbake:10minutesperbatchoven:350°Fmakes:42to48cookies

Brightredmaraschinocherries,buriedinachocolatydough,provideatastysurprise.

110-ouncejarmaraschinocherries(42to48)1⁄2cupbutter,softened

1cupsugar1⁄4teaspoonbakingpowder1⁄4teaspoonbakingsoda1⁄4teaspoonsalt

1egg

11⁄2teaspoonsvanilla1⁄2cupunsweetenedcocoapowder11⁄2cupsall-purposeflour

1cupsemisweetchocolatepieces1⁄2cupsweetenedcondensedmilk

1Preheatovento350°F.Draincherries,reservingjuice.Halveanylarge

cherries.Inamediumbowlbeatbutterwithanelectricmixeronmediumtohighspeedfor30seconds.Addsugar,bakingpowder,bakingsoda,andsalt.Beatuntilcombined,scrapingsidesofbowloccasionally.Beatineggandvanillauntilcombined.Beatincocoapowderuntilcombined.Beatinasmuchoftheflourasyoucanwiththemixer.Stirinanyremainingflour.

2Shapedoughinto1-inchballs.Placeabout2inchesapartonanungreasedcookiesheet.Usingyourthumb,makeanindentationinthecenterofeachball.Placeacherryineachcenter.

3Forfrosting,inasmallsaucepanheatandstirchocolatepiecesandsweetenedcondensedmilkoverlowheatuntilmixtureissmooth.Stirin4teaspoonsofthereservedcherryjuice.(Thinfrostingwithadditionalcherryjuice,ifnecessary.)Spoonabout1teaspoonofthefrostingovereachcherry,spreadingtocover.

4Bakeabout10minutesoruntiledgesarefirm.Letstandfor1minuteoncookiesheet.Transfertoawirerack;coolcompletely.

nutritionfactspercookie:97cal.,4gtotalfat(2gsat.fat),13mgchol.,56mgsodium,14gcarb.,0gdietaryfiber,1gprotein.

chipotle-chocolatebrownies

prep:25minutesbake:35minutesoven:325°Fmakes:32brownies

8ouncessemisweetchocolate,chopped1cupbutter

2cupsall-purposeflour1⁄4cupunsweetenedDutch-processcocoapowder21⁄2cupssugar1tablespooninstantespressocoffeepowderorinstantcoffeecrystals11⁄2teaspoonsgroundcinnamon1to2teaspoonsgroundchipotlechilepepper2teaspoonsvanilla

6eggs

UnsweetenedDutch-processcocoapowder

1Preheatovento325°F.Linea13x9x2-inchbakingpanwithfoil,extendingthefoilovertheedgesofthepan.Greasefoil;setpanaside.Inasmallsaucepancombinesemisweetchocolateandbutter;cookandstiroverlowheatuntilmeltedandmixtureissmooth.Coolslightly.Inasmallbowlcombineflourand1⁄4cupcocoapowder;setaside.

2Inalargebowlcombinesugar,coffeepowder,cinnamon,andgroundchipotlepepper.Addcooledchocolatemixtureandvanilla.Beatwithanelectricmixeronmediumspeedfor1minute,scrapingsidesofbowl

occasionally.Addeggs,oneatatime,beatingonlowspeedjustuntilcombined.Addflourmixture,1⁄2cupatatime,beatingaftereachadditionjustuntilcombined.Beatonmediumspeedfor1minutemore.Spreadbatterevenlyintopreparedbakingpan.

3Bakefor35to40minutesoruntiledgesstarttopullawayfromsidesofpan.Coolinpanonawirerack.Usingthefoil,liftuncutbrowniesfrompan.Cutintobars.Siftadditionalcocoapowderovertopsofbrownies.

nutritionfactsperbrownie:194cal.,9gtotalfat(5gsat.fat),55mgchol.,55mgsodium,26gcarb.,1gdietaryfiber,3gprotein.

chocolate–peanutbutterbars

prep:25minutesbake:20minutesoven:350°Fmakes:36bars2⁄3cupbutter,softened1cuppackedbrownsugar1egg

2teaspoonsvanilla1⁄2teaspoonsalt2cupsall-purposeflour112-ouncepackagesemisweetchocolatepieces

3tablespoonsbutter1⁄4cuphotstrongcoffee1⁄4cupreduced-fatpeanutbutter

1cuppowderedsugar

1Preheatovento350°F.Lightlygreasea15x10x1-inchbakingpanorlinethepanwithfoilorparchment;setaside.

2Forcookiebase,inalargebowlbeat2⁄3cupbutterwithanelectricmixeronmediumtohighfor30seconds.Beatinbrownsugaruntilcombined,scrapingsidesofbowloccasionally.Beatinegg,vanilla,andsaltuntilcombined.Beatinasmuchflourasyoucanwiththemixer.Stirinanyremainingflour.Spreaddoughevenlyinpreparedpan.

3Bakefor20to22minutesoruntiledgesaregoldenbrown.Coolinpancompletelyonawirerack.

4Forfrosting,inasmallsaucepancombinechocolateand3tablespoonsbutter;cookandstiroverlowheatuntilmeltedandmixtureissmooth.Removefromheat.Transferchocolatemixturetoamediumbowl.Whiskincoffeeandpeanutbutteruntilcombined.Whiskinpowderedsugaruntilsmooth.Spreadfrostingoncookiebase.Letstanduntilfrostingisset.Cutintobars.

nutritionfactsperbar:159cal.,8gtotalfat(5gsat.fat),17mgchol.,79mgsodium,21gcarb.,1gdietaryfiber,2gprotein.

peanutbutter–bananadrops

prep:20minutesbake:8minutesperbatchoven:375°Fmakes:about40cookies

116.5-ouncerollrefrigeratedpeanutbuttercookiedough1cupdriedbananachips,coarselycrushed

1cupsemisweetchocolatepieces1⁄4cupturbinadosugar,Demerarasugar,orcoloredcoarsesugar

1Preheatovento375°F.Inalargebowlcombinecookiedough,bananachips,andchocolatepieces.Ifnecessary,kneaddoughuntilwellmixed.

2Placesugarinasmallbowl.Shapedoughinto1-inchballs.Rollballsinsugartocoat.Place2inchesapartonanungreasedcookiesheet.Flattenballsslightly.

3Bakefor8to10minutesoruntiledgesaregoldenbrown.Transfercookiestoawirerack;coolcompletely.

nutritionfactspercookie:87cal.,5gtotalfat(2gsat.fat),3mgchol.,47mgsodium,11gcarb.,0gdietaryfiber,1gprotein.

tostore:Layercookiesbetweenwaxedpaperinanairtightcontainer;cover.Storeatroomtemperatureforupto3daysorfreezeforupto3months.

raspberryandwhitechocolatebrownies

prep:30minutesbake:35minutesoven:350°Fmakes:20brownies

1⁄2cupbutter2ounceswhitebakingchocolate,chopped2⁄3cupsugar2eggs1teaspoonvanilla

1cupall-purposeflour1⁄2cupchoppedalmonds,toasted1⁄2teaspoonbakingpowderDashsalt

1cupfreshraspberries

2ounceswhitebakingchocolate,meltedFreshraspberries(optional)

1Inamediumsaucepanheatandstirbutterandthe2ounceschoppedwhitechocolateoverlowheatuntilmeltedandmixtureissmooth;setasidetocool.

2Preheatovento350°F.Linean8x8x2-inchbakingpanwithfoil,extendingthefoiloveredgesofpan.Greasefoil;setpanaside.

3Stirsugarintothecooledchocolatemixture.Addeggs,oneatatime,beatingwithawoodenspoonjustuntilcombined.Stirinvanilla.Inasmallbowlstirtogetherflour,almonds,bakingpowder,andsalt.Addflourmixturetochocolatemixture;stirjustuntilcombined.Spreadbatterevenlyinpreparedpan.Sprinklewiththe1cupraspberries.

4Bakefor35minutes.Coolinpanonawirerack.Drizzlewiththe2ouncesmeltedwhitechocolate.

5Usingtheedgesofthefoil,liftuncutbrowniesoutofpan.Cutintobars.Servebrowniesthesamedaypreparedwith,ifdesired,additionalraspberries.

nutritionfactsperbrownie:146cal.,8gtotalfat(4gsat.fat),34mgchol.,62mgsodium,16gcarb.,1gdietaryfiber,2gprotein.

coconutmacaroons

prep:30minutesbake:20minutesoven:325°Fmakes:about60cookies

4eggwhites

1teaspoonvanilla1⁄4teaspooncreamoftartar1⁄8teaspoonsalt11⁄3cupssugar114-ouncepackageflakedcoconut(51⁄3cups)

1Preheatovento325°F.Linecookiesheetswithparchmentpaper;setaside.Inaverylargebowlbeateggwhites,vanilla,creamoftartar,andsaltwithanelectricmixeronhighspeeduntilsoftpeaksform(tipscurl).Graduallyaddsugar,about1tablespoonatatime,beatinguntilstiffpeaksform(tipsstandstraight).Foldincoconut,halfatatime.

2Dropmixturefromateaspoon1inchapartintosmallmoundsonpreparedcookiesheets.*

3Bakefor20to25minutesoruntilbottomsarelightbrown.Transfercookiestoawirerackandletcool.

nutritionfactspercookie:49cal.,2gtotalfat(2gsat.fat),0mgchol.,29mgsodium,7gcarb.,0gdietaryfiber,1gprotein.

*tip:Ifyoucannotuseallthecookiemixtureatonce,coverandchillwhilefirstbatchofcookiesarebaking.

snickerdoodles

prep:25minuteschill:1to2hoursbake:10minutesperbatchoven:375°Fmakes:about48cookies1⁄3cupbutter,softened1cupsugar

1teaspoonbakingpowder1⁄2teaspoongroundnutmeg1⁄4teaspoonbakingsoda1⁄3cupfat-freesourcream1egg,lightlybeaten1teaspoonvanilla

2cupsall-purposeflour

Nonstickcookingspray

2tablespoonssugar

2teaspoonsunsweetenedcocoapowder(optional)

1Inalargebowlbeatbutterwithanelectricmixeronmediumtohighspeedfor30seconds.Addthe1cupsugar,bakingpowder,nutmeg,andbakingsoda.Beatuntilcombined,scrapingsidesofbowloccasionally.Beatinsourcream,egg,andvanillauntilcombined.Beatinasmuchof

theflourasyoucanwiththemixer.Stirinanyremainingflour.Coverandchilldoughfor1to2hoursoruntildoughiseasytohandle.

2Preheatovento375°F.Lightlycoatcookiesheetswithcookingspray;setaside.Inasmallbowlcombinethe2tablespoonssugarandcocoapowder(ifusing).Shapedoughinto1-inchballs.Rollballsinsugarorsugar-cocoamixturetocoat.Placeballsabout2inchesapartonpreparedcookiesheets.

3Bakefor10to11minutesoruntiledgesarelightbrown.Transfercookiestoawirerack;coolcompletely.

nutritionfactspercookie:53cal.,1gtotalfat(1gsat.fat),8mgchol.,25mgsodium,9gcarb.,0gdietaryfiber,0gprotein.

toffee–pumpkinpiebars

prep:30minutesbake:40minutesoven:375°Fmakes:32bars1recipeGingerCrumbCrust

115-ouncecanpumpkin3⁄4cuppackedbrownsugar

1teaspoongroundcinnamon3⁄4teaspoongroundginger1⁄2teaspoonsalt1⁄4teaspoongroundcloves4eggs,lightlybeaten11⁄2cupshalf-and-halforlightcream1⁄2cuptoffeepieces1⁄2cupchoppedpecans,toastedCaramel-flavoricecreamtopping(optional)

1Preheatovento375°F.Linea13x9x2-inchbakingpanwithfoil,extendingthefoilovertheedgesofthepan.Lightlygreasefoil.PresstheGingerCrumbCrustevenlyandfirmlyontobottomofpreparedpan;setaside.

2Forfilling,inalargebowlcombinepumpkin,brownsugar,cinnamon,ginger,salt,andcloves.Addeggs;beatlightlywithaforkuntilcombined.Graduallyaddhalf-and-half;stirjustuntilcombined.Pourfillingintocrust-linedpan.

3Bakefor40to45minutesoruntilaknifeinsertednearthecentercomesoutclean.Sprinkletopwithtoffeepiecesandpecans.Coolinpanonawirerack.

4Usingthefoil,liftuncutbarsoutofpan.Cutintobars.Coverandchillwithin2hours.Ifdesired,drizzlewithcarameltoppingjustbeforeserving.

nutritionfactsperbar:145cal.,8gtotalfat(4gsat.fat),41mgchol.,139mgsodium,17gcarb.,1gdietaryfiber,2gprotein.

gingercrumbcrust:Inamediumbowlcombine2cupscrushedgingersnaps(about35cookies),1⁄4cupsugar,and1⁄4cupall-purposeflour.Add1⁄2cupmeltedbutterandstiruntilwellcombined.

tostore:Placebarsinasinglelayerinanairtightcontainer;cover.Storeintherefrigeratorforupto2days.Donotfreeze.

bittersweetchocolatecakewithberries

prep:25minutesbake:30minutesoven:350°Fmakes:12servings

Espressocoffeepowderandbittersweetchocolatemakethisdensecakeextrarich.

Nonstickcookingspray3⁄4cupsugar1⁄2cupwater1tablespooninstantespressocoffeepowderor2tablespoonsinstantcoffeepowder3ouncesbittersweetorsemisweetchocolate,chopped2eggyolks

1teaspoonvanilla1⁄2cupunsweetenedcocoapowder1⁄3cupall-purposeflour1⁄4teaspoonbakingpowder

5eggwhites

Unsweetenedcocoapowder(optional)1⁄2ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawed11⁄2cupsfreshraspberries,blackberries,and/orblueberries

1Preheatovento350°F.Lightlycoata9-inchspringformpanwithcookingspray;setaside.Inamediumsaucepanstirtogethersugar,thewater,andespressocoffeepowder.Cookandstirovermedium-lowheatuntilthesugardissolvesandmixturealmostboils.Stirinthechocolateuntilmelted.Removefromheat.

2Placeeggsyolksinasmallbowl;graduallystirchocolatemixtureintoeggyolks.Stirinvanilla(mixturemayappearslightlygrainy);setaside.

3Inamediumbowlstirtogether1⁄2cupcocoapowder,flour,andbakingpowder.Stirinchocolate-eggyolkmixtureuntilsmooth.

4Inalargebowlbeateggwhiteswithanelectricmixeronmediumspeeduntilstiffpeaksform(tipsstandstraight).Stirasmallamountofthebeateneggwhitesintothechocolatemixturetolighten.Gentlyfoldchocolatemixtureintoremainingeggwhites.Spreadbatterintothepreparedpan.

5Bakeabout30minutesoruntilthetopspringsbackwhenlightlytouched.Coolinpanonawirerackfor10minutes.Loosenandremovesidesofpan.Coolcompletely.(Cakemayfallslightlybutevenlyduringcooling.)

6Toserve,cutcakeinto12wedges.Ifdesired,sprinkledessertplateswithalittleadditionalcocoapowder.Transferwedgestodessertplates.Topeachservingwithwhippedtoppingandberries.

nutritionfactsperserving:152cal.,5gtotalfat(3gsat.fat),34mgchol.,31mgsodium,24gcarb.,2gdietaryfiber,4gprotein.

tinychocolate-cherrybombs

prep:30minutesbake:18minutesstand:10minutesoven:350°Fmakes:about55tinycupcakes210-ouncejarsmaraschinocherrieswithstems11⁄4cupsall-purposeflour

1cupgranulatedsugar1⁄2cupunsweetenedcocoapowder1⁄2teaspoonbakingsoda1⁄2teaspoonbakingpowder1⁄4teaspoonsalt2⁄3cupmilk1⁄3cupbutter,meltedandcooled,orcanolaoil2tablespoonskirsch,cherry-flavoredbrandy,brandy,cherryjuiceormilk11⁄2teaspoonsvanilla1egg

1cuppowderedsugar

1Preheatovento350°F.Line13⁄4-inchmuffincupswithsilverand/orredfoilbakecups.Draincherries,reserving2tablespoonsjuice;setaside.

2Inalargebowlcombineflour,granulatedsugar,cocoapowder,bakingsoda,bakingpowder,andsalt.Addmilk,butter,kirsch,andvanilla.Beatwithanelectricmixeronlowspeedjustuntilcombined.Beatonmedium

speedfor2minutes.Addegg;beatfor2minutesmore.

3Spoon1tablespoonbatterintoeachmuffincup.(Ifnecessary,chillbatterwhilefirstbatchbakes.)Pushacherryintobatterofeachcup,keepingstemendup.(Ifyourunoutofcherries,justaddanextratablespoonofbattertothemuffincupsforplainchocolatebombs.)

4Bakefor18to20minutesoruntilcakespringsbackwhenlightlytouched.Coolcupcakesinmuffincupsonwireracksfor10minutes.Removecupcakesfrommuffincups.Coolcompletelyonwireracks.

5Foricing,inamediumbowlcombinepowderedsugarand1tablespoonreservedcherryjuice.Addadditionaljuice,1teaspoonatatime,tomakeanicingofdrizzlingconsistency.Drizzleovercupcakesandallowtosetbeforeserving.

nutritionfactspertinycupcake:66cal.,1gtotalfat(1gsat.fat),7mgchol.,36mgsodium,13gcarb.,1gdietaryfiber,1gprotein.

carrotcakecupcakesprep:25minutesbake:20minutesoven:350°Fcool:5minutesmakes:12cupcakesNonstickcookingspray1cupall-purposeflour1cupwhitewholewheatflour

1cupsugar

2tablespoonsflaxseedmeal

2teaspoonsgroundcinnamon1teaspoonbakingpowder

1teaspoonbakingsoda1⁄8teaspoonsalt2cupsshreddedcarrots(4medium)

1cupunsweetenedapplesauce

1egg,lightlybeaten

1teaspoonvanilla

1recipeCreamCheeseFrostingor1⁄2cuppurchasedcreamcheesefrosting

1Preheatovento350°F.Coattwelve21⁄2-inchmuffincupswithcookingsprayorlinewithpaperbakecups.Inalargebowlcombineall-purposeflour,whitewholewheatflour,sugar,flaxseedmeal,cinnamon,bakingpowder,bakingsoda,andsalt;setaside.

2Inamediumbowlcombinecarrots,applesauce,egg,andvanilla.Addcarrotmixturetoflourmixture;mixjustuntilcombined.Fillpreparedmuffincupsthree-fourthsfullwithbatter.

3Bakefor20to24minutesoruntiltoothpickinsertedincentercomesoutclean.Coolinmuffincupsonawirerackfor5minutes.Removefrommuffincups.Coolcompletelyonawirerack.

4TopeachcupcakewithCreamCheeseFrosting.nutritionfactspercupcake:196cal.,1gtotalfat(0gsat.fat),19mgchol.,245mgsodium,43gcarb.,2gdietaryfiber,5gprotein.

creamcheesefrosting:Inasmallbowlbeat1⁄3cupfat-freecreamcheeseand1⁄3cuppowderedsugarwithanelectricmixeronmediumspeeduntilsmooth.Ifnecessary,add1teaspoonfat-freemilktomakeafrostingofspreadingconsistency.Makesabout1⁄2cup.

lemon-spicecupcakes

prep:25minutesbake:perpackagedirectionsoven:350°Fmakes:24cupcakes

1package2-layer-sizelemoncakemix

116-ouncecancreamcheesefrosting

1teaspoonapplepiespice

12purchasedgingersnapcookies

1Preheatovento350°F.Linetwenty-four21⁄2-inchmuffincupswithfoilorpaperbakecups;setaside.Preparecakemixaccordingtopackagedirectionsforcupcakes.Fillpreparedmuffincupstwo-thirdsfullwithbatter.

2Bakeaccordingtopackagedirections.Coolinmuffincupsonawirerackfor5minutes.Removefrommuffincups.Coolcompletelyonawirerack.

3Inasmallbowlstirtogetherthecreamcheesefrostingandapplepiespice.Spreadorpipefrostingoncupcakes.Toserve,useaserratedknifetocuteachcookieinhalf.Insertthecutsideofeachcookiehalfintoacupcake.

nutritionfactspercupcake:183cal.,5gtotalfat(2gsat.fat),0mgchol.,198mgsodium,33gcarb.,0gdietaryfiber,1gprotein.

coconutfruits’mores

starttofinish:25minutesmakes:12servings

Swaptheblackberriesforyourfavoritesummerfruits,suchasstrawberries,blueberries,orplumslices.

4ouncesdarkorsemisweetchocolate,choppedNonstickcookingspray3tablespoonsbutter,meltedandcooled1⁄3cupflakedcoconut

12marshmallows

11⁄3cupsfreshblackberries

24grahamcrackersquares

1Preheatbroiler.Placechocolateinasmallmicrowave-safebowl.Microwave,uncovered,on50percentpower(medium)for11⁄2minutes.Letstandfor5minutes.Stiruntilmeltedandsmooth.Letcoolfor10minutes.

2Lineabakingsheetwithfoil;lightlycoatfoilwithcookingspray.Setaside.Placemeltedbutterinashallowdish.Placecoconutintheanothershallowdish.Rollmarshmallowsinmeltedbutter;coatevenlywithcoconut.

3Threadberriesandmarshmallowsontwelve6-inchskewers.Placeskewersonpreparedbakingsheet.Sprinkleanyremainingcoconutovermarshmallows.Spoonchocolateontohalfofthegrahamcrackersand

arrangeonalargeservingplatter.

4Broilskewers3to4inchesfromheatfor1to11⁄2minutesoruntilcoconutislightbrownandmarshmallowsarepuffed,turningoncehalfwaythroughbroiling.

5Toserve,immediatelytopeachchocolate-coatedgrahamcrackerwithaskewer.Useremaininggrahamcrackerstopushmarshmallowsandberriesoffskewersandformsandwiches.

nutritionfactsperserving:150cal.,9gtotalfat(5gsat.fat),8mgchol.,120mgsodium,25gcarb.,2gdietaryfiber,2gprotein.

wontondessertstacks

prep:20minutesbake:6minutesoven:350°Fmakes:4servingsNonstickcookingspray

8wontonwrappers

Sugar

1⁄2cupslicedstrawberries2kiwifruit,peeledandsliced

16-ouncecartonlow-fatlemonyogurt

2freshstrawberries,cutinhalf

1Preheatovento350°F.Linealargebakingsheetwithfoil;lightlycoatwithcookingspray.Arrangewontonsflatonthebakingsheet;lightlycoateachwithadditionalcookingspray.Sprinklelightlywithsugar.

2Bakefor6to8minutesoruntilgoldenbrownandcrisp.Removefromoven.Coolslightly.

3Meanwhile,inamediumbowlcombine1⁄2cupslicedstrawberriesandkiwifruit.

4Toserve,place1bakedwontonwrapperoneachoffourdessertplates.Topeachwithsomeoftheyogurt.Dividethefruitmixtureevenlyamongthestacks.Topeachwithanotherbakedwontonandtheremainingyogurt.Garnisheachwithastrawberryhalf.

nutritionfactsperserving:127cal.,1gtotalfat(0gsat.fat),4mgchol.,118mgsodium,26gcarb.,2gdietaryfiber,4gprotein.

nutritionnoteGoodnewsforfansofGreekyogurt:Youcanusefat-freeorlow-fatGreekyogurtinthisrecipe,andindoingso,you’llstepuptheproteinquotient.

bananacreampiesquaresprep:15minutesbake:5minuteschill:4to24hoursoven:375°Fmakes:9servings

24reduced-fatvanillawafers

3tablespoonstub-stylevegetableoilspreadwith40%to50%fat11⁄2cupsfat-freemilk14-servingsizepackagevanillaorbananacreamfat-freesugar-freeinstantpuddingmix1⁄2ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawed4largebananas,sliced2teaspoonslemonjuiceFrozenlightwhippeddesserttopping,thawedSlicedalmonds,toasted(optional)

1Preheatovento375°F.Forcrust,placevanillawafersinafoodprocessor.Coverandprocessuntilfinelycrushed.Addvegetableoilspread.Coverandprocessuntilmixturebeginstoclingtogether.Transfertoa2-quartsquarebakingdish;presscrumbmixtureevenlyintobottomofdish.Bakeabout5minutesoruntillightbrown.Coolcompletelyonawirerack.

2Forfilling,inamediumbowlcombinemilkandpuddingmix.Whiskfor1to2minutesoruntilpuddingisthickened.Gentlyfoldin1⁄2containerwhippedtoppinguntilcombined.

3Inanothermediumbowltossbananasliceswithlemonjuicetocoat.Layerhalfofthebananaslicesovercooledcrust.Topwithhalfofthefilling.Repeatwithremainingbananasandfilling.Coverandchillfor4to24hours.

4Toserve,cutintonine2-inchsquarepieces.garnisheachservingwithadditionalwhippedtoppingand/or,ifdesired,toastedalmonds.

nutritionfactsperserving:179cal.,5gtotalfat(2gsat.fat),6mgchol.,231mgsodium,31gcarb.,2gdietaryfiber,3gprotein.

stovetoppeach-raspberrycobbler

prep:20minutesbake:15minutesoven:375°Fmakes:4servings

1teaspoonsugar

Dashgroundcinnamon

1⁄2ofasheetfrozenpuffpastry,thawedaccordingtopackagedirections1egg,lightlybeaten3tablespoonssugar

1tablespooncornstarch1⁄4teaspoongroundcinnamon116-ouncepackagefrozenunsweetenedpeachslices

1cupfreshraspberries1⁄2cupwaterVanillaicecream(optional)

1Preheatovento375°F.Greaseabakingsheet.Forpuffpastrytwists,inasmallbowlcombinethe1teaspoonsugarandthedashcinnamon.Placepuffpastryonaworksurface.Brushpastrywithbeatenegg.Sprinklewithcinnamon-sugarmixture.Cutpastrylengthwiseinto4strips;cuteachstripinhalfcrosswise.Twiststrips;placeonpreparedbaking

sheet.

2Bakeabout15minutesoruntilbrownandpuffed;setaside.3Meanwhile,inalargesaucepancombinethe3tablespoonssugar,cornstarch,andthe1⁄4teaspooncinnamon.Addfrozenpeaches,halfoftheraspberries,andthewater;cookovermediumheatuntilmixtureisthickenedandbubbly,stirringoccasionally.Cookandstirfor2minutesmore.Removefromheat.Stirintheremainingraspberries.

4Topfruitmixturewithpuffpastrytwists.Ifdesired,servewithicecream.

nutritionfactsperserving:159cal.,4gtotalfat(1gsat.fat),53mgchol.,34mgsodium,30gcarb.,4gdietaryfiber,3gprotein.

applesandpeanutbuttercrisp

prep:20minutesbake:30minutesoven:375°Fmakes:8servings6mediumredand/orgreencookingapples,cored,peeled,ifdesired,andthinlysliced2tablespoonsall-purposeflour

1tablespoonpackedbrownsugar2⁄3cupquick-cookingrolledoats2tablespoonsall-purposeflour

2tablespoonspackedbrownsugar1⁄4cuppeanutbutter

2tablespoonschoppedpeanuts

1Preheatovento375°F.Placeappleslicesina2-quartsquarebakingdish;setaside.Inasmallbowlstirtogetherthe2tablespoonsflourandthe1tablespoonbrownsugaruntilwellcombined.Sprinkleflourmixtureoverappleslicesindish;tosstocoat.

2Bake,covered,for15minutes.Meanwhile,inamediumbowlcombinerolledoats,the2tablespoonsflour,andthe2tablespoonsbrownsugar.Usingafork,stirinpeanutbutteruntilmixtureresemblescoarsecrumbs.Stirinpeanuts.Uncoverapplemixture;sprinklewithoatmixture.

3Bake,uncovered,for15to20minutesmoreoruntilapplesaretender

andtoppingisgolden.Servewarm.

nutritionfactsperserving:174cal.,6gtotalfat(1gsat.fat),0mgchol.,51mgsodium,28gcarb.,4gdietaryfiber,4gprotein.

chocolate-almondtorte

prep:25minutesstand:30minutesbake:25minutescool:15minutesoven:350°Fmakes:12servings3⁄4cupfat-freemilk1⁄3cupunsweetenedcocoapowder2ouncesunsweetenedchocolate,chopped1tablespoonbalsamicvinegar

3eggwhites

Nonstickcookingspray

3⁄4cupall-purposeflour2⁄3cupgranulatedsugar1⁄2teaspoonbakingpowder1⁄4teaspoonbakingsoda1⁄8teaspoonsalt1⁄4cupgranulatedsugar1⁄4cupslicedalmonds1to2teaspoonspowderedsugar(optional)

1Inasmallsaucepancombinemilkandcocoapowder.Heatovermediumheat,whiskingconstantly,untilmixturejustcomestoaboil.Removefromheat.Whiskinunsweetenedchocolateandvinegaruntilsmooth.Cooltoroomtemperature.Meanwhile,inamediumbowl,alloweggwhitestostandatroomtemperaturefor30minutes.

2Preheatovento350°F.Lightlycoatan8x2-inchroundtartpanwithremovablebottomor8-inchspringformpanwithcookingspray;setaside.Inalargebowlstirtogetherflour,the2⁄3cupgranulatedsugar,thebakingpowder,bakingsoda,andsalt.Stircooledchocolatemixtureintoflourmixtureuntilwellcombined(batterwillbethick);setaside.

3Beateggwhiteswithanelectricmixeronmediumspeeduntilsoftpeaksform(tipscurl).Graduallyadd1⁄4cupgranulatedsugar,about1tablespoonatatime,beatingonhighspeeduntilstiffpeaksform(tipsstandstraight).Gentlyfoldone-thirdofbeateneggwhitesintochocolatemixture.Foldintheremainingbeateneggwhitesjustuntilcombined.Spreadbatterintothepreparedbakingpan.Sprinklealmondsoverbatter.

4Bakefor25to28minutesoruntilawoodentoothpickinsertednearthecentercomesoutclean.Coolinpanonawirerackfor15minutes.Runsharpthin-bladeknifearoundedges;removesidesofpan.Coolcompletelyonawirerack.

5Ifdesired,sprinklelightlywithpowderedsugarjustbeforeserving.nutritionfactsperserving:144cal.,4gtotalfat(2gsat.fat),0mgchol.,81mgsodium,25gcarb.,1gdietaryfiber,4gprotein.

triplechocolategelato

prep:20minutescool:20minuteschill:6to24hoursfreeze:permanufacturer’sdirectionsripen:4hours(optional)makes:24(1⁄2-cup)servings

ThesecretofItaly’ssmooth,richfrozendessertisacustardpreparedwithlotsofeggyolks.

6cupsmilk

11⁄3cupssugar12eggyolks,beaten6ouncesbittersweetchocolate,choppedandmelted6ouncesdarkchocolate,chopped3ounceswhitebakingchocolate,chopped(optional)

1Forcustard,inalargesaucepancombine3cupsofthemilk,thesugar,andeggyolks;cookandstirovermediumheatuntilmixturejustcoatsametalspoon.Removefromheat.usingawirewhiskstirinmeltedbittersweetchocolateuntilmilkmixtureiscombinedandsmooth.Whiskintheremaining3cupsmilk.Letcoolfor20minutes.

2Coversurfaceofcustardwithplasticwrap.Chillfor6to24hours.(Orplacethesaucepaninasinkoficewater.Letstandfor30to45minutesoruntilcool,stirringoccasionally.)

3Stirinchoppeddarkchocolateandwhitechocolate(ifusing)intochilledcustardjustbeforefreezing.Freezecustardina4-or5-quarticecreamfreezeraccordingtothemanufacturer’sdirections.Ifdesired,ripenfor4hours.

nutritionfactsper1⁄2cup:176cal.,9gtotalfat(3gsat.fat),110mgchol.,30mgsodium,22gcarb.,1gdietaryfiber,4gprotein.

triplechocolatetruffles

prep:45minuteschill:31⁄2hoursstand:30minutesmakes:30truffles

12ouncessemisweetchocolate,coarselychopped1⁄2ofan8-ouncepackagecreamcheese,softenedandcutup4teaspoonsinstantcoffeecrystals

1teaspoonwater

11⁄3cupsmilkchocolateorsemisweetchocolatepieces

2tablespoonsshortening

2ouncesmilkchocolate,semisweetchocolate,and/orwhitebakingchocolate,coarselychopped

1Inaheavymediumsaucepancookandstirsemisweetchocolateoververylowheatuntilmeltedandsmooth.Removefromheat.Stirincreamcheeseuntilcombined.Stirtogethercoffeecrystalsandthewater;addtothechocolatemixtureandstiruntilmixtureissmooth.Coverandchillabout2hoursoruntilfirm.

2Lineabakingsheetortraywithwaxedpaper.Useasmallcookiescooptodropmoundsofmixtureonpreparedbakingsheet.Rolleachmoundinyourhandstoshapeinto1-inchballs.Coverandchillfor1to2hoursoruntilfirm.

3Inaheavymediumsaucepancookandstir11⁄3cupsmilkchocolateandshorteningoverlowheatuntilmeltedandmixtureissmooth.

Removefromheat;cooltoroomtemperature.

4Useaforktodiptrufflesintochocolatemixture,allowingexcesschocolatetodripbackintosaucepan.Returntrufflestobakingsheet;chillabout30minutesoruntilfirm.

5Inaheavysmallsaucepancookandstir2ouncesdesiredchocolateoverlowheatuntilmeltedandsmooth.Drizzleoverthetopsoftruffles.Chillforafewminutesoruntilset.

6Tostore,placetrufflesinatightlycoveredcontainerintherefrigerator.Letstandatroomtemperatureabout30minutesbeforeserving.

nutritionfactspertruffle:126cal.,8gtotalfat(5gsat.fat),6mgchol.,21mgsodium,13gcarb.,1gdietaryfiber,1gprotein.

chocolate-raspberrytassies

prep:40minutesbake:12minutescool:10minutesoven:375°Fmakes:24tassies

Therich,gooeyfillinginthesetartshasahitofraspberryliqueur.Substituteyourfavoriteliqueurorflavoredsyrup,orleaveitoutaltogether.

1recipeChocolatePastry

6ouncessemisweetorbittersweetchocolate,chopped(1cup)

2tablespoonsbutter

1largeegg,lightlybeaten1⁄3cupsugar1tablespoonraspberryliqueurorraspberry-flavoredsyrup

2teaspoonsvanilla

1recipeChocolateButtercream(optional)

1Preheatovento375°F.Forpastryshells,dividetheChocolatePastryinto24balls.Usingflouredfingers,presseachballevenlyontobottomandupsidesof24ungreased13⁄4-inchmuffincups;setaside.

2Forfilling,insmallsaucepancookandstirchocolateandbutterovermedium-lowheatuntilmeltedandmixtureissmooth.Removefromheat.

Stirinegg,sugar,liqueur,andvanilla.Spoon1scanttablespoonfillingineachpastryshell.

3Bakefor12to15minutesoruntilpastryisfirmandfillingispuffed.Coolinpansfor10minutes.Runsharpthin-bladeknifearoundtassieedges;carefullyremovefrompans.Coolonawirerack.

4Toserve,pipeortopwithasmallamountofChocolateButtercream.nutritionfactspertassie:138cal.,7gtotalfat(5gsat.fat),30mgchol.,52mgsodium,16gcarb.,1gdietaryfiber,2gprotein.

chocolatepastry:Inafoodprocessorcombine11⁄4cupsall-purposeflour,1⁄3cupsugar,1⁄4cupunsweetenedcocoapowder,anddashofsalt.Pulsewithon/offturnsuntilcombined.Cut1⁄2cupcoldbutterintosmallpieces.Addbuttertoflourmixture.Coverandprocesswithon/offturnsuntilmixtureiscrumbly.Inasmallbowlwhisktogether1eggyolkand2tablespoonscoldwater.Addeggmixturetoflourmixture.Coverandprocesswithon/offturnsuntildoughformsaball,addingadditionalcoldwaterifnecessary.Coverandchillabout1houroruntildoughiseasytohandle,ifnecessary.

chocolatebuttercream:Inamediumbowlbeat1⁄4cupsoftenedbutterwithanelectricmixeronmedium-highspeedfor30seconds.Graduallybeatin1cuppowderedsugarand3tablespoonsunsweetenedcocoapowder.Beatin2tablespoonsmilk.Graduallybeatin1cupadditionalpowderedsugartomakeafrostingofspreadingconsistency.Makesabout1cup.

tostore:Placetassiesinasinglelayerinanairtightcontainer;cover.Storeintherefrigeratorforupto3daysorfreezeforupto3months.

chocolate–creamcheesepieprep:20minuteschill:4to24hoursmakes:10servings

Likecheesecake?Cravechocolate?Putthemtogethertoformalusciousunion.

14-serving-sizepackagefat-freesugar-freereduced-caloriechocolateinstantpuddingmix13⁄4cupsfat-freemilk

1teaspoonvanilla1⁄2ofan8-ouncepackagereduced-fatcreamcheese(Neufchâtel),softened1⁄2ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawed16-ouncechocolate-flavorcrumbpieshell1tablespoongratedsemisweetchocolate

1cupfreshraspberries

1Inamediumbowlpreparepuddingmixaccordingtopackagedirections,exceptusethe13⁄4cupsmilk.Stirinvanilla;setaside.

2Placecreamcheeseinalargemicrowave-safebowl.Microwave,uncovered,on100percentpower(high)for15seconds;stir.Microwaveon100percentpower(high)for15secondsmore.Beatcreamcheesewithanelectricmixeronmediumspeedfor15seconds.Addhalfofthepuddingmixture.Beatuntilsmooth.Addtheremainingpuddingmixture.Beatuntilsmooth.Foldinhalfofthewhippedtopping.Spreadpuddingmixtureinpieshell.Coverandchillfor4to24hours.

3Toserve,cutintowedges.Topindividualservingswiththeremainingwhippedtoppingandgratedchocolate.Servewithraspberries.

nutritionfactsperserving:180cal.,8gtotalfat(4gsat.fat),9mgchol.,285mgsodium,22gcarb.,1gdietaryfiber,4gprotein.

strawberrycreampie

prep:30minuteschill:4hoursmakes:8servings21⁄2cupsfreshstrawberries1⁄4cupsugar

1envelopeunflavoredgelatin

2tablespoonsfrozenlimeadeorlemonadeconcentrate,thawed3eggwhites,lightlybeaten

1tablespoontequilaororangejuice

13-ouncepackageladyfingers,split2tablespoonsorangejuice1⁄2ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawedSlicedfreshstrawberries(optional)Freshmintsprigs(optional)

1Placethe21⁄2cupsstrawberriesinablenderorfoodprocessor.Coverandblendorprocessuntilnearlysmooth.Measurepureedstrawberries(shouldhaveabout11⁄2cups).

2Inamediumsaucepanstirtogethersugarandgelatin.Stirinpureedstrawberriesandlimeadeconcentrate.Cookandstirovermediumheatuntilmixtureisbubblyandgelatinisdissolved.Graduallystirabouthalfofthehotgelatinmixtureintoeggwhites.Returneggwhitemixturetosaucepan.Cookandstiroverlowheatabout3minutesoruntilmixtureis

slightlythickened(donotboil).Pourintoamediumbowl;stirintequila.Coverandchillabout2hoursoruntilmixturemoundswhenspooned,stirringoccasionally.

3Meanwhile,cuthalfofthesplitladyfingersinhalfcrosswise;standonendaroundtheoutsideedgeofa9-inchtartpanorspringformpanthathasaremovablebottom.Arrangetheremainingsplitladyfingersinthebottomofthepan.Drizzleorangejuiceoverladyfingers.

4Foldwhippedtoppingintostrawberrymixture.Pourmixtureintothepreparedpan,spreadingevenly.Coverandchillabout2hoursoruntilset.Ifdesired,garnishwithadditionalstrawberriesandmint.

nutritionfactsperserving:130cal.,3gtotalfat(2gsat.fat),39mgchol.,48mgsodium,22gcarb.,1gdietaryfiber,4gprotein.

keylimepie

prep:30minutesbake:8minuteschill:41⁄2hoursoven:350°Fmakes:8servings11⁄2cupssmallpretzeltwists(2ounces;about34)2tablespoonsslicedalmonds,toasted3tablespoonsbutter,melted13-ouncepackage(4serving)sugar-freelow-calorielime-flavoredgelatinorregularlime-flavoredgelatin

1cupboilingwater

26-ouncecartonskeylimepielowfatyogurt1⁄2ofan8-ouncecontainerfrozenlightwhippeddesserttopping,thawed

1teaspoonfinelyshreddedlimepeel

Thinlimeslices(optional)Finelyshreddedlimepeel(optional)

1Preheatovento350°F.Forcrust,inafoodprocessorcombinepretzelsandalmonds.Coverandprocessuntilfinelycrushed.Addbuttertopretzelmixture.Coverandprocessuntilcombined.Presspretzelmixtureonbottomandupsidesofa9-inchpieplate.Bakefor8to10minutesoruntillightbrown.Coolonawirerack.

2Forfilling,placegelatininamediumbowl.Addtheboilingwater.Stirabout2minutesoruntilgelatindissolves.Coverandchillabout30

minutesoruntilmixtureispartiallyset(theconsistencyofunbeateneggwhites).Foldinyogurt,whippedtopping,andthe1teaspoonlimepeel.Pourfillingintocooledcrust.Chillforatleast4hours.

3Ifdesired,garnishwithlimeslicesandadditionalfinelyshreddedlimepeel.

nutritionfactsperserving:153cal.,7gtotalfat(5gsat.fat),13mgchol.,180mgsodium,17gcarb.,0gdietaryfiber,3gprotein.

lemon-blackberrypie

prep:40minutesbake:43minutesoven:400°F/350°Fmakes:12servings

Thisrecipecanalsobemadewithfreshpittedcherries,cranberries,orblueberries.

1recipeSweetButterPastry3eggs

2eggwhites3⁄4cupsugar3⁄4cuplemonjuice1⁄4cupbutter,melted1⁄4cupfinelyshreddedlemonpeel

1cupfreshblackberries

1Preheatovento400°F.OnalightlyflouredsurfaceuseyourhandstoslightlyflattentheSweetButterPastry.Rollpastryfromcentertoedgesintoa12-inchcircle.Wrappastrycirclearoundrollingpin;unrollintoa9-inchpieplate.Trimpastryto1⁄2inchbeyondedgeofpieplate.Foldunderextrapastryevenwithedgeofpieplate.Crimpedgeasdesired.Prickbottomandsidesofpastrywithafork.Linepastrywithadoublethicknessoffoil.

2Bakefor8minutes.Removefoil.Bakefor5to6minutesmoreoruntilpastryisgolden.Coolonawirerack.Reduceoventemperatureto350°F.

3Forfilling,inalargebowlcombineeggs,eggwhites,sugar,andlemonjuice.Beatwithanelectricmixeronmediumtohighspeeduntilthickandlemoncolored.Stirinmeltedbutterandlemonpeel.

4Placeblackberriesinbottomofthecooledpastryshell.Pourfillingoverblackberries.

5Bakeinthe350°Fovenabout30minutesoruntilfillingisset.Coolonawirerack.

nutritionfactsperserving:197cal.,9gtotalfat(5gsat.fat),73mgchol.,131mgsodium,27gcarb.,1gdietaryfiber,4gprotein.

sweetbutterpastry:Inamediumbowlstirtogether1cupall-purposeflour,3tablespoonssugar,and1⁄4teaspoonsalt.Usingapastryblender,cutin1⁄4cupcoldbutteruntilpiecesarepeasize.Sprinkle1tablespooncoldwateroverpartoftheflourmixture;tossgentlywithafork.Pushmoisteneddoughtosideofbowl.Repeatwithadditionalcoldwater,1tablespoonatatime(4to5tablespoonstotal),untilallofthemixtureismoistened.Gathermixtureintoaball,kneadinggentlyuntilitholdstogether.Coverwithplasticwrapandchillfor30to60minutesoruntildoughiseasytohandle,ifnecessary.Makes1pastry.

peanut-applecrunchballs

prep:20minutesstand:30minutesmakes:18balls

Lightlywettingyourhandshelpsmaketheyummycereal,apple,andpeanutmixtureeasiertoshapeintoballs.1⁄3cupchunkypeanutbutter1⁄4cup68%vegetableoilspread

2tablespoonshoney

1cupriceandwheatcerealflakes,crushedslightly1cupbranflakes,crushedslightly1⁄3cupfinelysnippeddriedapples

2tablespoonsfinelychoppedpeanuts1⁄8teaspoonapplepiespice2ounceswhitebakingchocolate(withcocoabutter),chopped1⁄4teaspoonshortening

1Inamediumsaucepancombinepeanutbutter,vegetableoilspread,andhoney.Cookoverlowheatjustuntilmeltedandmixtureisnearlysmooth,whiskingconstantly.Stirincereals,apples,peanuts,andapplepiespiceuntilwellmixed.Dividemixtureinto18portions.Usingslightlywethands,shapemixtureintoballs.Letstandonabakingsheetlinedwithwaxedpaperabout15minutesoruntilfirm.

2Inasmallsaucepancombinewhitebakingchocolateandshortening.

Cookandstiroverlowheatuntilmelted.Drizzleballswithmeltedbakingchocolate.Letstandabout15minutesoruntilbakingchocolateisset(ifnecessary,chillballsuntilbakingchocolateisfirm).

nutritionfactsperball:94cal.,6gtotalfat(2gsat.fat),1mgchol.,76mgsodium,9gcarb.,1gdietaryfiber,2gprotein.

nutritionnoteNutritionally,there’snodifferencebetweensmoothandchunkypeanutbutter,butthechunkyvarietyaddsawelcomecrunchtothisrecipe.However,reduced-fat,reduced-sugar,andflavoredpeanutbuttersdovarynutritionally—soitpaystocomparethelabels.

metricinformationThechartsonthispageprovideaguideforconvertingmeasurementsfromtheU.S.customarysystem,whichisusedthroughoutthisbook,tothemetricsystem.ProductDifferences

Mostoftheingredientscalledforintherecipesinthisbookareavailableinmostcountries.However,someareknownbydifferentnames.HerearesomecommonAmericaningredientsandtheirpossiblecounterparts:•Sugar(white)isgranulated,finegranulated,orcastorsugar.•Powderedsugarisicingsugar.•All-purposeflourisenriched,bleached,orunbleachedwhitehouseholdflour.Whenself-risingflourisusedinplaceofall-purposeflourinarecipethatcallsforleavening,omittheleaveningagent(bakingsodaorbakingpowder)andsalt.•Light-coloredcornsyrupisgoldensyrup.•Cornstarchiscornflour.•Bakingsodaisbicarbonateofsoda.•Vanillaorvanillaextractisvanillaessence.•Green,red,oryellowsweetpeppersarecapsicumsorbellpeppers.•Goldenraisinsaresultanas.

VolumeandWeightTheUnitedStatestraditionallyusescupmeasuresforliquidandsolidingredients.Thechartbelowshowstheapproximateimperialandmetricequivalents.Ifyouareaccustomedtoweighingsolidingredients,thefollowingapproximateequivalentswillbehelpful.•1cupbutter,castorsugar,orrice=8ounces=1⁄2pound=250grams•1cupflour=4ounces=1⁄4pound=125grams•1cupicingsugar=5ounces=150gramsCanadianandU.S.volumeforacupmeasureis8fluidounces(237ml),butthestandardmetricequivalentis250ml.1Britishimperialcupis10fluidounces.InAustralia,1tablespoonequals20ml,andthereare4teaspoonsintheAustraliantablespoon.Spoonmeasuresareusedforsmalleramountsofingredients.Althoughthesizeofthetablespoonvariesslightlyindifferentcountries,forpracticalpurposesandforrecipesinthisbook,astraight

substitutionisallthat’snecessary.Measurementsmadeusingcupsorspoonsalwaysshouldbelevelunlessstatedotherwise.

*ElectricandgasovensmaybecalibratedusingCelsius.However,foranelectricoven,increaseCelsiussetting10to20degreeswhencookingabove160°C.Forconvectionorforcedairovens(gasorelectric)lowerthetemperaturesetting25°F/10°Cwhencookingatallheatlevels.