Everyday Food: Light: The Quickest and Easiest Recipes, All Under 500 Calories

Copyright©2011byMarthaStewartLivingOmnimedia,Inc.

Allrightsreserved.

PublishedintheUnitedStatesbyClarksonPotter/Publishers,animprintoftheCrownPublishingGroup,adivisionofRandomHouse,Inc.,NewYork.www.crownpublishing.comwww.clarksonpotter.comwww.marthastewart.com

CLARKSONPOTTERisatrademarkandPOTTERwithcolophonisaregisteredtrademarkofRandomHouse,Inc.

TherecipesandphotographsinthisbookoriginallyappearedinissuesofEVERYDAYFOODmagazine.

LibraryofCongressCataloging-in-PublicationDataisavailableuponrequest.

eISBN:978-0-30795319-3

BookandcoverdesignbyJeffreyKurtzPhotographycreditsappearonthispage.

v3.1

http://www.crownpublishing.com

http://www.clarksonpotter.com

http://www.marthastewart.com

INTRODUCTION

TIPSANDTECHNIQUES

THEBESTMETHODSFORLIGHTCOOKING

TOOLSFORLOWER-CALORIECOOKING

LOW-FATFLAVORBOOSTERS

RECIPESBYSEASON

WINTER

SPRING

SUMMER

FALL

ACKNOWLEDGMENTS

PHOTOCREDITS

INDEX

RECIPESBYSEASON

SOUPS&SALADSCaesar Salad with Spicy ShrimpArugula, Endive, and Orange SaladRed-Leaf Salad with Roasted Sweet Potatoes and Green BeansCouscous Salad with Roasted Vegetables and ChickpeasLight Italian Wedding SoupLighter Beef ChiliAsian Chicken and Watercress SoupVegetarian Split-Pea SoupSweet Potato and Chipotle Soup

MAINDISHESQuick Chickpea CurrySoy-Glazed Tofu and CarrotsCold Soba Salad with Feta and CucumberBaked Gnocchi with Ricotta and MarinaraSoy-Ginger ChickenChicken with Fennel and TomatoOne-Pot Chicken and Brown RiceOven-Fried ChickenLight Chicken ParmesanChicken, Spinach, and Potato HashOrecchiette with Chicken Sausage and Broccoli RabeBeef and Mango Lettuce WrapsLighter Blue-Plate SpecialHealthier Meat LasagnaIrish Lamb StewPork Loin with Onions and Dried ApricotsPork Tenderloin with Swiss Chard and PolentaSpice-Dusted Fish with Lemon RiceBaked Fish with Herbed Breadcrumbs and BroccoliBroiled Shrimp Scampi

Saucy Shrimp and GritsSalmon Burgers with Yogurt-Dill SauceSalmon with Spicy Cucumber-Pineapple Salsa

SIDESSautéed Collards with Almonds and RaisinsSpinach with Caramelized ShallotsShredded Brussels Sprouts with BaconGinger-Sesame Bok ChoyBaked Onion RingsBaked Fennel with Parmesan and ThymeChile-Lemon CauliflowerLemony Smashed PotatoesSesame BroccoliCreamed Spinach

DESSERTSMini Mocha CheesecakesAngel Food CakeBrownie CookiesLightened Rice PuddingLighter Pineapple Upside-Down Cake

SOUPS&SALADSTarragon Chicken SaladSalmon Salad with Parsley and CapersLighter Chef’s SaladWatercress and Leek SoupSpiced Tomato SoupTortilla Soup with Black BeansAsian Noodle Soup with Chicken and Snow Peas

MAINDISHESCurried Spinach and TofuVegetable Pad ThaiPolenta Wedges with Asparagus and MushroomsLemony Pasta with Wilted ArugulaIndividual Pinto and Black Bean Tamale PiesChicken Cutlets with Herb ButterChicken Tostada SaladShredded Chicken with Kale and LentilsCayenne-Rubbed Chicken with Avocado SalsaSpring-Vegetable Couscous with ChickenTurkey with Mole SauceFlank Steak, Snap-Pea, and Asparagus Stir-FryBeef Rolls with Spring SaladLeg of Lamb with Mint SauceAsian Steak Salad with Cucumber and Napa CabbageSeared Pork Tenderloin with Pomegranate GlazeLighter Pulled-Pork SandwichesSpaghetti with Frisée and Fried EggPork Cutlets with Arugula Salad and Sautéed TomatoesSalmon in Parchment with Green Beans and Lemon ZestSteamed Cod with GingerSalmon with Brown Sugar–Mustard GlazeLemon-Horseradish Fish CakesShrimp and Cabbage Lo Mein

SIDESAsparagus with Creamy Mustard SauceMinted Pea MashCilantro-Lime RiceAsparagus, Peas, and Radishes with TarragonIceberg SlawBeet and Carrot SlawRed Cabbage SlawAsian SlawBlack Beans with Lime and ScallionsWatercress and Pepita SaladBroccoli, Snap Peas, and Asparagus in ParchmentPotatoes, Leeks, and Carrots in Parchment

DESSERTSSparkling Sorbet FloatsMargarita GranitaSoft Meringue Pillows with Raspberry SauceLemon-Lime Tea CakesChocolate Panna CottaLacy Almond-Orange Cookies

SOUPS&SALADSChicken Salad with Lemon-Yogurt DressingLighter Cobb SaladBarley Salad with Chicken, Corn, and ScallionsLate-Summer Vegetable SoupBroccoli Chowder with Corn and BaconGazpachoMediterranean Grain Salad

MAINDISHESTofu and Squash Kebabs with Cilantro SauceEggplant RollatiniTwo-Cheese Tortilla Pizza with Arugula SaladNo-Bake Summer LasagnaAsian Noodle Salad with Peanuts and MintGrilled Lemon Chicken with TabboulehTandoori Chicken KebabsOpen-Face Turkey BurgersThai Chicken and Noodle SaladPasta Salad with Chicken, Raisins, and AlmondsChicken with Watercress SaladGrilled Marinated Flank SteakGrilled Steak with Tomatoes and ScallionsScallop, Orange, and Cucumber KebabsPork and Chorizo KebabsLamb, Tomato, and Mint KebabsSeared Steak FajitasGrilled Pork Chops with Peach and Red-Onion RelishGrilled New England Seafood “Bake”Sautéed Shrimp with Arugula and TomatoesBacon-Wrapped Cod with FriséeGrilled Fish Sandwich with Cabbage SlawGrilled Tilapia with Cherry Salsa

SIDESRoasted Peppers with Garlic and HerbsMarinated Zucchini with MintSteamed Eggplant with PeanutsGrilled Carrots with GingerMixed Tomato Salad with Olives and Lemon ZestWhite Bean Salad with Zucchini and ParmesanSesame Green Beans15-Minute Rosemary-Garlic PotatoesPotatoes VinaigretteDilled Cucumber SaladHerbed Pasta SaladMixed Grilled Vegetables

DESSERTSLight Cherry CheesecakeBlueberry PopsRaspberry-Yogurt PopsStrawberry and Nectarine PopsPineapple PopsGrape Gelatin with BlueberriesMixed Berry TerrineRustic Nectarine Tart

SOUPS&SALADSChicken, Mushroom, and Cabbage SaladSalad with Pancetta Crisps, Roasted Brussels Sprouts, and PearBrown-Rice Salad with Spinach and TomatoesCelery and Apple Salad with PecansQuickest Mushroom-Barley SoupOnion Soup with Cheese ToastsChicken PosoleButternut BisqueSeafood StewVegetarian ChiliBroccoli Rabe and White-Bean Soup

MAINDISHESSpinach Frittata with Green SaladEggs with Mushrooms and SpinachLighter Eggplant ParmesanWhole-Wheat Spaghetti with Lighter PestoCuban Black-Bean Stew with RiceButternut Squash RisottoStuffed Red Peppers with Quinoa and ProvoloneBroccolini and Feta GaletteRoasted Chicken and PearsSpicy Chicken Stir-Fry with PeanutsLighter Chicken EnchiladasHam-and-Sage-Stuffed Chicken with BroccoliApple-Braised Turkey ThighsSpice-Rubbed Turkey Breast with Sweet PotatoesChicken with Cornmeal DumplingsChicken CacciatoreFlat Iron Steak with Cauliflower and ArugulaSausages with Kale and White BeansRoasted Pork LoinBroiled Pork Tenderloin with Black-Eyed Pea Salad

Broccoli and Pork Stir-FryLeek, Bacon, and Pea RisottoRoasted Salmon with Brussels SproutsSteamed Flounder with Vegetable CouscousSeared Fish with Roasted Potatoes and TomatoesRoasted Shrimp with Spaghetti SquashScallops with Hazelnut Browned ButterSautéed Cajun ShrimpSalmon with Escarole and Lemon

SIDESOlive-Oil Mashed PotatoesChili-Roasted Sweet Potato WedgesBalsamic-Baked PotatoesRoasted Mushrooms and PotatoesBaked Potatoes with Yogurt CheeseApple-Parsnip MashAcorn Squash with Onions and YogurtGreen Beans with HazelnutsPinto Bean and Spinach SaladButternut Squash, Feta, and Arugula SaladButternut Squash FriesButternut Squash with Maple Butter

DESSERTSCranberry and Apple-Cider SorbetRoasted Pears with Amaretti CookiesWhole-Wheat Walnut-Raisin BiscottiLight Chocolate-Chunk BrowniesHealthy Oatmeal CookiesPear and Berry Crisp

WhenitcametimetostartworkingonthethirdvolumeintheEverydayFoodcookbooklibrary,theeditorsandIquicklyagreedonwhatitshouldoffer:acollectionoflow-calorie,low-fatdishesforallofuswhowanttoeathealthyyetflavorfulmeals,everyday.The“light”issueofthemagazine,publishedeachJanuary,isalwaysatopselleronnewsstandsandafavoriteamongoursubscribers(aswelearnfromtheirmanyappreciativelettersande-mails).You’llfindayear’sworthofrecipes,organizedbyseason,eachwithfewerthan500calories(andaminimalamountoffat).Wehopeyoutrythemall!

Andsinceweknowhowhelpfulitistohavethenutritionalbreakdownbesideeachrecipe,that’swhereyou’llfinditinthisbook,justlikeinthemagazine.We’vealsosharedourfavoritelow-fatcookingmethods(likesteamingandroasting),kitchentools,andflavorboosters—plustipsformakingsmartsubstitutionsandotherwaystolightenupyourfavoritedishes(lookfor“WhyIt’sLight”intheheadnote).Ourgoalwiththisbook,andwiththemagazine,istohelpyoucreatequick,delicious,andhealthydinnersonyourown,allthroughtheweek.

GOLDENRULESFOREATINGLIGHT

1 RETHINKYOURROUTINE:Insteadoffryingorsautéing,trylower-fattechniquessuchaspoaching,steaming,grilling,orroasting.

2 MAKESIMPLESUBSTITUTIONS:Useyogurtinsteadofsourcream;insteadofthefull-fatversions,usereduced-fatcreamcheeseandmayonnaise,andpart-skimmozzarellaandricottacheese.

3 PAYATTENTIONTOPORTIONS:Aservingofproteinshouldbethesizeofadeckofcards,andaservingofstarchyfoods(likepastaandrice)shouldbethesizeofatennisball.

4 GOEASYONTHEOIL:Ratherthanpouringoilstraightintoapanwhencooking,parcelitoutwithameasuringspoon.Oruseapastrybrushtolightlycoatthepan(andfood)withoilbeforeroasting.

5 UPYOURVEGETABLES:Increasingthenumberofvegetablesonyourplateandreducingtheamountofmeatisaneasywaytocutoutfatandaddnutrients.

6 OPTFORLEANPROTEIN:Optforlower-fatmeats,suchasskinlesschickenandturkeybreast,orbeefandporktenderloin(insteadofribeyeandPorterhouse),andeatmorefishandmeatlessproteinslikebeansandtofu.

7 SLIMDOWNYOURSALADS:Tokeepyoursaladmorehealthful,makeyourownvinaigretteusinglessoilthanstore-boughtversions,oruselow-fatbuttermilkincreamydressings.Tossthesaladwithjustenoughdressingtocoat,andcutdownonfattyadditionssuchascheeseandcroutons.

8 ADDFAT-FREEFLAVOR:Insteadofrelyingonfatslikebutterandoil,enhanceyourdisheswithvinegar,citrus,spices,andfreshordriedherbs.

9 FILLUPONFIBER:Beans,wholegrains,andlegumesarerelativelylowincaloriesyetpackedwithfiber,whichhelpskeepyoufeelingfullerlonger.

10 CHOOSESWEETSWISELY:Makealow-fattreatfordessert,suchasangelfoodcakeorgranita,orenjoyjustafewsquaresofbittersweetchocolate.

Thisgentleformoflow-fatcookingdeservesmorepopularityinthehomekitchen:Itissimpletodo,requiresbasicpotsandpans,andyieldsfoodwithawonderfulsilkentexture.Cookingingentlysimmeringliquidkeepsthefoodmoistwithoutaddinganyfat,andalsopreservesitsflavor.Poachedchickenorfishcanbeshredded,sliced,orflaked,andisidealforaddingtosalads,sandwiches,soups,tacos,andmore.Topoach,placeingredients(includinganyaromatics;seelistbelow)

inapotandcoverwithwaterorbroth.Bringjusttoaboil,thenreduceheattothebarestsimmer.Chickenisdonewhenit’snolongerpinkinsideandaninstant-readthermometerinsertedinthethickestpartofthemeatregisters160°F;fishshouldbegintoturnopaqueandregister140°F(overcookingwillresultinrubberychickenorfish).

RECIPESASIANCHICKENANDWATERCRESSSOUP

TARRAGONCHICKENSALAD

SALMONSALADWITHPARSLEYANDCAPERS

CHICKENTOSTADASALAD

SHREDDEDCHICKENWITHKALEANDLENTILS

SUGGESTEDAROMATICSFreshordriedherbs

Wholespices,suchaspeppercorns

Freshginger

Garliccloves

Onions,shallots,leeks,orscallions

Citrusslices,zest,orjuice

Carrots

Celery

Fennel

Soysauce

Wine

Broth

POACHINGTIPSCHOOSEAPOACHINGLIQUIDYoucanpoachmeatinwater,broth,wine,oranyotherliquid,butchooseonethatwon’toverpowertheflavorofthemeat.Forexample,usealightbrothfordelicatefish,andwineforchickenorricher-tastingfishsuchassalmon.

ADDAROMATICSToenhanceflavor,youcanembellishthepoachingliquidwithwhateveraromaticsyouhaveonhand,suchasherbs,spices,fruitsandvegetables,orwine.Tryfreshgingerwithsoysauce,ororangeandrosemary.

USETHERIGHTPOTMakesurethefood,poachingliquid,andaromaticsfitcomfortablyinthepot,withroomtospareatthetop(toavoidbubblingover).

BRINGLIQUIDTOASIMMERPoachingliquidisattherighttemperaturewhensmallairbubblesstarttoformatthebottomofthepotandjustafewbubblesbreakthesurfaceoftheliquid;itshouldnotcometoaboil.Partiallycoverthepottokeeptheliquidatasimmer.Inplaceofalid,youcanusearoundofparchmentpapercuttofitthepot.

SAVETHEBROTHOncethemeatiscooked,reservetheresultingbroth;itcanbeusedtomakesouporsauces,orbeincorporatedintoanotherdishsuchasabraiseorstew.

TRYPOACHINGFRUITThoughmeatsaremostcommonlypoached,thetechniqueworkswonderfullyforfruit,too,tomakeasimple,not-too-sweetdessert.Pearstakewelltopoaching,asdoapples,stonefruits,andfigs.Fruitandaromaticscanbepoachedinwineorasimplesyrupmadebyboilingequalpartswaterandsugaruntilthesugarmelts.

Longafavoritetechniqueforlow-caloriecooking,steaming—another“wet-cooking”methodsimilartopoaching—isalsoanexcellentwaytopreparemealsthatareclean-tastingandexceptionallymoistandtenderthroughout.Sincesteamishotterthanboilingwater,vegetablescookmorequicklyandretainmorenutrientswhensteamedratherthanboiled;theyalsomaintaintheirbrightnessandtexture.Toprepareforsteaming,placeametalorbamboobasketina

saucepanfilledwith1inchofsaltedwater(thebottomofthebasketshouldnottouchthewater).Bringtoaboil,addvegetables,lowertheheat,andcoverwithatight-fittinglid.Thecookingtimewillvarydependingonwhatyou’resteaming;generally,vegetablesaredonewhentheyaretenderyetstillcrisp,andcanbepiercedeasilywithaknife.Althoughthistechniqueisusedprimarilyforvegetablesandfish,chickencanalsobesteamedwithexcellentresults.Anotherwaytosteamfoodistocookitinparchment,asdescribedonthispage.

RECIPESSTEAMEDCODWITHGINGER

STEAMEDEGGPLANTWITHPEANUTS

SESAMEGREENBEANS

15-MINUTEROSEMARY-GARLICPOTATOES

STEAMEDFLOUNDERWITHVEGETABLECOUSCOUS

SALMONWITHESCAROLEANDLEMON

STEAMINGTIPSCHOOSEASTEAMERBASKETAmultilevelbamboobasket,commoninAsiancooking,isan

excellentalternativetoametalsteamerbasket.Ifyoudon’thaveametalorbamboosteamerbasket,youcanuseaheatproofsieveorcolanderthatfitsinsidealiddedsaucepan.Justbesurethebottomisn’tdippingintotheboilingwater.

LAYERBAMBOOSTEAMERSSinceanAsian-stylesteamerhasseverallayers,youcancookmultiplefoodssimultaneously.Placefoodsthatneedmoretimetocook,suchasstarchyvegetables,inthebottombasket,closesttotheheatsource,andmoredelicatefoods,likefish,inthetoptiers.Lineeachbasketwithlettuceorcabbageleavestokeepfoodsfromstickingtothebamboo.

GETCREATIVEThereareotherwaystosteamfoodbesidesinabasket—anymethodthatcreatesandtrapssteamwillcookfoodquicklyandevenly.Forexample,fishorchickencanbesteamedatopabedofvegetablesorriceinaliddedpot(seethispage),oronaplatesetinacoveredskilletwithsimmeringwater.

GIVEFOODSOMESPACEWhatevervesselyouuse,makesureit’sbigenoughsothatthevaporcancirculatearoundthefood.Ifthesteameristoosmall,thefoodwillnotcookasquicklyorevenly.

KEEPTHINGSSMALLSteamingworksbestforvegetablesandforsmall,uniformlyevenfilletsoffish,bonelesschickenbreasts,andshellfish.Largerpieceswillovercookontheoutsidebeforetheinterioriscookedthrough.

ENHANCETHEFLAVORAswhenpoaching,youcanaddaromaticssuchasalliums,herbs,wholespices,ginger,andfruitsandvegetablestotheliquidtosubtlyflavorsteamedfoods.Trymintandlemonslicesforfish,orfreshdillandcitruspeelforchicken.

DespiteitsFrenchname,cookingenpapillote,orinparchment,isamongtheeasiestandhealthiestwaystopreparemeatsandvegetables.Themethodissimple:placethefoodonparchmentpaper,pleatortwisttheedgestoseal,thenplaceintheoven,wherethefoodcooksinitsownjuices(orwithsomeliquidaddedforextraflavor).You’llfindparchmentpaperatthesupermarketnearthefoil;donot

substitutewaxedpaper,whichwillnotsealthefoodproperly.Whenassembling,groupingredients—meatsandvegetables—withsimilarcookingtimes,andaddafewflavorings(seebelow)beforefoldingupthepacketsfollowingoneofthemethodsshown(opposite).Alwayssetthepacketsonarimmedbakingsheetincaseofleaks;thefoodisreadywhenthepacketshavepuffedup.Openthepacketscarefully,preferablyatthetable,toallowthehotsteam(andheadyaromas)toescape.

RECIPESSALMONINPARCHMENTWITHGREENBEANSANDLEMONZEST

BROCCOLI,SNAPPEAS,ANDASPARAGUSINPARCHMENT

POTATOES,LEEKS,ANDCARROTSINPARCHMENT

EGGSWITHMUSHROOMSANDSPINACH

SUGGESTEDAROMATICSFreshordriedherbs

Wholespices,suchaspeppercorns

Red-pepperflakes

Freshginger

Garliccloves

Onions,shallots,leeks,orscallions

Citrusslices,zest,orjuice

Fennelslices

Soysauce

Wineorvinegar

CLASSICThismethodisidealfordelicateingredients,suchasraweggsandleanfish.

1Foldasheetofparchmentinhalfandcutintoahalf-heartshape.Unfoldandplaceingredientsinmiddleofonehalf,alongsidefold.2Foldotherhalfoverandpleattightlyaroundedgetoseal.

TWISTThisbasicmethodistheeasiestforeverydaycooking:justfoldandtwistends.

1Placeingredientsincenterofasheetofpaper.Foldlongendsofpaperoveringredients,likealetter.2Tightlytwistshortendstoseal,thenturnthemup.

ENVELOPEAttractiveandneatlyfolded,thiscompactstyleisgreatforentertaining.

1Placeingredientsincenterofasheetofpaper.Bringlongendsofpapertogetherandfolddownthreetimestomakeaseam.2Tuckshortendsunderneathtosecure(tiepacketwithtwineifdesired).

ThistraditionalAsiancookingmethodletsyoupreparemeats,vegetables,andotherfoodsquicklyathightemperatures,withonlyasmallamountofoil,sotheyarecrispyettender.Besideschicken,beef,pork,andtofu,youcanstir-fryawiderangeofvegetables,includingmushrooms,broccoli,peppers,andbokchoyandothergreens,aswellasrice.Followthestepsontheoppositepageforgreatresultseverytime.Thesameprinciplesapplywhetheryou’recookingmeat,vegetables,tofu,orrice.

RECIPESSPICYCHICKENSTIR-FRYWITHPEANUTS

FLANKSTEAK,SNAP-PEA,ANDASPARAGUSSTIR-FRY

BROCCOLIANDPORKSTIR-FRY

STIR-FRYINGTIPSKEEPINGREDIENTSUNIFORMCutingredientsintosimilar-sizepiecessothattheycookatthesamerate;or,whennecessary,workinbatchestoaccommodatedifferent-sizeingredients(thiswillalsohelpyouavoidovercrowdingthewok).

USETHERIGHTOILOptforanoilthatcanwithstandcookingathighheat,suchassafflowerorpeanutoil.

TIMEITRIGHTAddmeatsandvegetablesthatwilltakethelongesttimetocookfirst,followedbythosethatcookmorequickly,sothateverythingwillbedoneatthesametime.

FINISHWITHAPANSAUCEUsethepandrippingstomakeaquicksaucefordrizzlingoverthedish.

CHOOSETHERIGHTPAN(A)Youcanuseawok,aheavy-bottomedpan(notnonstick),oracast-ironskillet.Itshouldbeatleast12incheswidetopreventovercrowdingthefood.

HAVEEVERYTHINGREADYBEFOREYOUBEGINBecausestir-fryingisaquickcookingmethod,alwayschop,slice,orotherwisepreparetheingredientsbeforeyouturnontheheat.Groupthemnearthestove,withineasyreach.

GETTHEPANHOT(C)Beforeyoustartcooking,it’simportanttoheatthepanuntilveryhot.Whenthepanishot,carefullyaddtheoilandswirlitaround,thenimmediatelybeginaddingtheotheringredients.

KEEPITMOVING(D)Tocookfoodsquicklyandevenlywithoutscorching,you’llneedtocontinuallystirthemastheycook.Oncethestir-fryisdone,transferitrightawaytoaservingdishsothefooddoesn’tovercook.

Roastingworksmagiconvegetables,intensifyingtheirsweetnessandcaramelizingedges.It’salsoagreatmethodforcookingallkindsofmeat;theexteriorturnscrispandgoldenbrown,whiletheinteriorremainssucculentandjuicy.Becausetheflavorsareconcentrated,youneedfewotheringredients—justasplashofoilandasprinkleofsaltandpepper.Freshordriedherbs—orgroundspices—areotherniceadditions.Onceyourfoodisintheoven,itrequireslittlemonitoring—justatosshalfwaythroughroastingtime.

RECIPESRED-LEAFSALADWITHROASTEDSWEETPOTATOESANDGREENBEANS

COUSCOUSSALADWITHROASTEDVEGETABLESANDCHICKPEAS

SPICEDTOMATOSOUP

LEGOFLAMBWITHMINTSAUCE

SEAREDPORKTENDERLOINWITHPOMEGRANATEGLAZE

ROASTEDPEPPERSWITHGARLICANDHERBS

ROASTEDCHICKENANDPEARS

SPICE-RUBBEDTURKEYBREASTWITHSWEETPOTATOES

ROASTEDPORKLOIN

ROASTEDSALMONWITHBRUSSELSSPROUTS

ROASTEDSHRIMPWITHSPAGHETTISQUASH

CHILI-ROASTEDSWEETPOTATOWEDGES

ACORNSQUASHWITHONIONSANDYOGURT

ROASTEDMUSHROOMANDPOTATOES

ROASTEDPEARSWITHAMARETTICOOKIES

ROASTINGTIPSUSEASTURDYPANThesidesshouldbe1to3inches—highenoughtocatchjuicesbutlowenoughforsteamtoescape.Arimmedbakingsheetisfineforvegetables;ahigher-sidedroastingpanisbetterforlargercutsofmeat.

ROASTEVEN-SIZEDPIECESCutvegetablesintosame-sizepiecesforevencooking.Leavespacebetweenvegetables;overcrowdingthepanwillcausethevegetablestosteamratherthanbrown.

TOSSYOURINGREDIENTSTossingoccasionallyduringroastinghelpsfoodscookevenly.

ROASTTHINGSTOGETHERCookvegetablesandmeatatthesametime,enhancingtheflavorofboth,tomakeacompletemeal.Spreadsturdyvegetablessuchaspotatoes,onions,orgarlicinaroastingpanandplacethemeat—suchasawholechickenorporkloin—ontop.Thevegetableswillinfusethemeatwithflavorasitcooks;theyalsoformamakeshiftrack,keepingthemeatfromstickingtothepan.

STARTATROOMTEMPERATUREAllowaroasttocometoroomtemperaturebeforeyoustartcookingbylettingitsitoutforonetotwohours;otherwise,you’llendupwithmeatthatisunevenlycooked.

CONTROLTHEHEATForsmallcutsofmeat,maintainahightemperaturetotheend;forlargercuts,lowerheatpartwaythrough(about350°F)tokeepthemfromburningontheoutsidebeforethey’recompletelycookedthrough.

USEANINSTANT-READTHERMOMETERChecktheinternaltemperatureofmeatataboutthree-quartersofthetotalsuggestedcookingtime,theneveryfivetotenminutesafterwardtokeepfromovercooking.Insertthethermometerintothethickestpartofthemeat,avoidinganybone.Cookbeeftoaminimumtemperatureof145°F(formedium-rare);pork,160°F,andpoultry,165°F.

TAKEADVANTAGEOFPANDRIPPINGSAfterroastingmeat,usethedrippingsinthepantomakeasimplesauce.Pourliquidsuchaswine,water,orbrothintothepan,andsimmer,scrapinguptheflavorfulbrownedbitswithawoodenspoon,untilreducedandthickened.

Summertimeeatingisallaboutease,andthere’snobetterwaytopreparedeliciousfuss-freemealsthanonthegrill.Thedryheatfromthegrillsearsmeatandimpartsasmokyflavor.Whilethemeatcooks,thefatdripsoffandfallsthroughthegrates.Beyondthesmokytastethatresultsfromthehotgrill,it’seasytoseasonfoodsbeforecookingwithmarinades,brines,orspicerubs—allofwhicharehighinflavorbutnotinfat.Inadditiontomeatandpoultry,vegetables,seafood,tofu,andevenfruitstakewelltogrilling,soyoucanprepareacompletemealallinonestop.

RECIPESTOFUANDSQUASHKEBABSWITHCILANTROSAUCE

GRILLEDLEMONCHICKENWITHTABBOULEH

TANDOORICHICKENKEBABS

GRILLEDMARINATEDFLANKSTEAK

GRILLEDSTEAKWITHTOMATOESANDSCALLIONS

SCALLOP,ORANGE,ANDCUCUMBERKEBABS

PORKANDCHORIZOKEBABS

LAMB,TOMATO,ANDMINTKEBABS

GRILLEDPORKCHOPSWITHPEACHANDRED-ONIONRELISH

GRILLEDNEWENGLANDSEAFOOD“BAKE”

GRILLEDCARROTSWITHGINGER

TEMPERATUREGUIDEFORCHARCOALGRILLSGasgrillsmakeiteasytoheatthegrilltoaspecifictemperature,sincetheyhavesettingsanda

built-inthermometer.Togaugetheheatofacharcoalgrill,holdthepalmofyourhandcarefullyoverthecharcoal,asfarfromthebriquettesasthefoodwouldbe(about5inches).Youshouldbeabletoholdyourhandthereforonly4to5secondsformediumheat,3to4secondsformedium-highheat,and2to3secondsforhighheat.Tomaintainthetemperatureofacharcoalgrill,addacouplehandfulsofcoalseveryhalfhour.

LIGHTINGTHEGRILLForagasgrill,simplyigniteandadjusttheheatasdescribedbelow.Foracharcoalgrill,fillachimneystarterwithcoals,thenlightthem.Allowacoatingofwhiteashtoformonthecoals,thenemptyintothegrill.Toincreasetheheat,addmorecoals.Oncethecoalsarehot,spreadtheminthecenterorononeside.

DIRECTHEATVERSUSINDIRECTHEAT

Whetheryougrilloverdirectorindirectheatdependsonwhatyouarecooking.Directheat,thezoneimmediatelyabovetheheatsource,searsandquicklycookssmallerpiecesofmeataswellasvegetables.Indirectheat,thezonenearbutnotrightovertheheatsource,cooksmoreslowly,andisbetterforlargercutsofmeat.Sometimesyoumaywanttousebothtypesofheat—directheattosearthemeatfirst,thenindirectheattofinishcookingitallthewaythrough.Fordirectheat(A),setuptheheatsource(gasorcharcoal)evenlyacrossthecenterofthegrillingarea.Usedirectheattocooksteak,chickenpieces,kebabs,sausages,burgers,andvegetables.Forindirectheat(B),setuptheheatsourceononesideofthegrillandplacethefoodontheother.Cookwholechickensandturkeybreasts,porkshoulders,andbrisketoverindirectheat.

GRILLINGTIPSSTARTWITHACLEANGRILLHeatgrillbeforecleaningthegrates—they’reeasiertocleanwhenhot.Useawirebrushtocleangratesbeforecookingandimmediatelyafter.

OILTHEGRATESLightlyoilthehotgratesjustbeforeyougrill(sotheoildoesn’tburnoff),usingagrillingbrushoracleanragdippedinoil,holdingitwithlongtongs.

BRINGTOROOMTEMPERATURESteaks,chops,andchickenatroomtemperaturewillgrillmoreevenly.

USESKEWERSUsetwo-prongedskewersforfoodsthatarelikelytospinwhenbeingturnedonthegrill,suchasshrimpandscallops.Youcanachievethesameresultbythreadingthefoodthroughtwoskewersatonce.Woodenskewersneedtobesoakedinwaterfor30minutesbeforegrilling,topreventthemfromscorching.

GETANICESEARWhensearingfoods,keepthelidofthegrillopen.Don’tflipoftenormovefoodaroundtoomuch;instead,letmeatformacrustbeforemovingit.Whenyoudomoveapieceofmeat,usetongsoraspatula;piercingitwithaforkwillcausethejuicestorunout,aswillpressingdownonmeat.

TESTFORDONENESSUseaninstant-readthermometertotestthedonenessofmeatwithoutcuttingintoit.Insertthermometerintothethickestpart,tobringupbaseline,avoidingthebone.

LETMEATRESTAllowsteaks,chops,andchickentorestfor10minutesbeforeserving.

PRACTICEFIRESAFETYPositiongrillatleast10feetawayfromanythingthatcouldcatchfire.Ifflare-upsoccur,closelidandventstoextinguishflames.Wait24hourstodisposeofashtobesuretherearenohotembers.

1STEAMERBASKETYoucancookvegetablesorfishquicklyinasteamerbasket.Chooseeitheralightweightmetalinsertwithfoldingperforatedsides,whichfitsintomostliddedsaucepans,oraliddedbambooversion,whichsitsinsideaskillet.Ineithertype,thebasketissuspendedover(notin)boilingwater,andsteamrisesthroughtheholesandistrappedbythelid,cookingthefoodinside.

2GRILLPANSimilartocookingonanoutdoorgrill,searingonagrillpanrequireslittle,ifany,fat.Stove-toppanshaveridgesthatgivefoodgrillmarks,plustheyallowfattodrainoff.Chooseacast-ironpanandseasonit,ifnecessary,accordingtothemanufacturer’sinstructions.

3ROASTINGPANSturdyandpractical,roastingpansaredesignedforcookinglargepiecesofmeat;theyarealsoveryusefulforroastingvegetables.Thesidesofthepanarelowenoughtoallowmeattobrownwhileretainingtheflavorfulcookingjuices;arackfittedinsidehelpsthemeatbrownonallsides,andpreventsitfromstewinginthejuices.Chooseaheavy-bottomedpanwithoutanonsticksurfaceforthebestbrowning.

4SALADSPINNERIt’seasytowashanddryalltypesoflettucewithoneoftheseinexpensiveandeffectivetools.Asaladspinnerdriesleavesinseconds.Youcanstorewashedanddriedlettuceinthesealedcontainerforseveraldaysintherefrigerator.Saladspinnerscanalsobeusedtodryjust-washedleafygreensandothervegetablesbeforestir-fryingorsautéing.

5CAST-IRONSKILLETAnold-fashionedcast-ironskilletisascloseasitgetstoaperfectpan.Thepan’sheavybasedistributesheatevenly,beautifullybrowningmeats,fish,andvegetables,whetheryouuseitontopofthestoveorintheoven.Onceseasoned,thesurfaceisnaturallynonstick,eliminatingtheneedforexcessoilorbutter.Toseasonaskillet,rubtheentiresurfaceofthepanwithoil,andheatitina300-degreeovenforan

hour.Tocleanit,sprinkletheinsidewithcoarsesalt,rubwithpapertowels,andwipeclean(donotusesoap).Youcanrinseitinwaterifneeded;justbesuretodryitthoroughlybeforestoringtopreventrust.Donotcookacidicfoodssuchastomatosauceinacast-ironpan,astheywillerodetheseasonedsurface.

6IMMERSIONBLENDERPuréeingisagoodwaytogivevegetablesoupsacreamyconsistencywithoutaddingcream(orotherhigh-fatingredients).Animmersionblenderpuréesrightinthepot,sothere’snoneedtotransferhotfoodstoablenderorfoodprocessor.Itsdetachablecomponentsmakeiteasytoclean.Chooseamodelwithacord;cordlessversionsoftenlackthepowerofplug-inmodels.

7CITRUSREAMERORJUICERAhand-pressjuicerorareamerextractsthemostjuicefromeachfruit.Touseahand-pressjuicer,placehalfalemonorlimeinthecup,withthecutsidefacingtheholes.Clampdownoverabowl.Touseareamer,simplyinserttheridgedconeinthecenterofacitrusfruithalf,andtwisttoreleasethejuice.Beforehalvingthefruit,rollitonaworksurfaceunderyourpalmafewtimes(ormicrowaveitfor10seconds)toloosenthejuices.

8CITRUSZESTERCitruszestbrightensallkindsofsavorydishes,minimizingtheneedforhigher-calorieflavorenhancerslikeoilorbutter.Althoughthistoolwasoriginallyintendedforwoodworking,itstiny,razor-sharpteethmakeitperfectforgratingcitrusfruit(aswellashardcheeses,freshginger,andwholespicessuchasnutmeg).Forcitrus,zestonlytheouterlayeroftheskin;thewhitepithunderneathhasanunpleasantbittertaste.Remembertoremovezestbeforeextractingjuice.

9INSTANT-READTHERMOMETERThelowerfatcontentofleanmeatsmakesthemmoresusceptibletodryingoutwhentheyarecooked.Aninstant-readthermometertakesawaytheguesswork.Touse,insertthethermometerintothethickestpartofthemeatneartheendofthecookingtime,avoidinganybone.Ananalogthermometerisinexpensiveandeasytoread;forjustabitmoremoney,adigitalversionoffersfasterandmoreprecisetemperaturereadings.

10PARCHMENTPAPERParchmentisusedtocreateenvelopesthatefficientlysteamfoodintheoven,atechniquecalledcookingenpapillote(seethispage).Thepaperistreatedwithsilicone,soitisnonstick;itisalsoheatproofandgrease-resistant.That’swhyparchmentisoftenusedtolinecookiesheetsandcakepans,insteadofcoatingthemwithoilorbutter.It’savailablebleached(white)orunbleached(brown).

1MARINADESMarinatingmeat,poultry,andfishnotonlyaddsflavorbutalsoimprovesthetexture,tenderizingmeatandhelpingchicken,turkey,andfishstaymoistduringcooking.Followthisformulaformakingmarinades:Inasmallbowl,whisktogetheranacid,suchaslemonjuiceorvinegar;someoilorliquid,suchasbuttermilk;andseasoningsofyourchoice,suchasgarlic,salt,pepper,spices,orherbs.Marinatemeatandpoultryforatleast30minutesatroomtemperatureinanonreactivebakingdishorresealableplasticbag;ifmarinatinglonger(upto24hours),refrigerate,turningfoodoccasionally.Seafoodshouldbemarinatedforonly15to30minutes.Becauseit’snotsafetoconsumemarinadesusedonrawfishormeat,setsomeasidebeforemarinatingifyouplantobastefoodduringcooking.Useacleanbrushtoapply.

2DRYRUBSSpicerubsaremixturesofsalt,sugar,spices,anddriedherbsusedtoseasonmeat,poultry,orseafoodbeforecooking,especiallywhengrilling.Rubsarequickandeasytoassemble;theycanalsobemoreflavorfulandeconomicalthancommercialblends.Unlikemarinades,rubscanbeappliedjustbeforecookingoruptoseveralhoursahead.Useyourfingerstorubthemixtureonthemeat,coatinglightly—aimforabout1teaspoonforevery¾pound.

3VINAIGRETTESStore-boughtsaladdressingsareoftenloadedwithfat,salt,sugar,andpreservatives;makingyourownenablesyoutocontrolthefatandcaloriesaswellastheflavor.Whenyouusegood-qualityingredients,youdon’tneedasmuchdressingtosatisfyyourtastebuds.Thestandardratioofoiltovinegarinclassicvinaigrettesisthreeorfourpartsoiltoonepartvinegar;includingDijon,honey,andotherthickenersmeansyoucancutbackontheoil.Forlow-fatcreamydressings,swapinlow-fatyogurtorbuttermilkformayonnaiseandsourcream.

4HERBSFreshordried,herbsaddawelcome(calorie-free!)layerofflavortojustaboutanydish,whetherasamainingredientoragarnish.Addfreshherbsattheendofcooking—or,

ifusingasagarnish,justbeforeserving.Driedherbsaremorepotentthanfresh,soyou’llneedtouseless.

5SPICESRangingfromfragrantandmild(cinnamon,cardamom)toaggressivelyhot(cayenne),spicesdowondersinenhancingdishes,especiallywhenscalingbackonthefatcontent.Ifyoucan,buywholespicesandgrindthemasneeded—theirtastewillbemorepronounced,andthey’lllastlongerinthepantry.Keepgroundspicesintheirjarsinacool,darkplaceforuptooneyear.

6CITRUSJUICEANDZESTGrapefruits,oranges,lemons,andlimesareamongthekitchen’smostversatileingredientsandcanbeusedtoflavormeat,fish,poultry,andvegetabledishesaswellasdressingsanddesserts.Citrusjuiceaddsaciditywhilezestcontributesbrightness.Thesourundertonesincitrusenhancealmostallotherflavors.Lemonjuiceisanexcellentsubstituteforsalt—asqueezewillperkupdips,sauces,andstews.Beforezestingfruit,removeanywaxycoatingbywashingtheskinlightly,andbuyorganiccitruswheneverpossible.

7DIJONMUSTARDWithzerofatandonlyaboutfivecaloriesperteaspoon,Dijonisaboontoanyonewantingtocutbackoncaloriesbutnotflavor.Besidesbeingatastysandwichspread,Dijonisanessentialingredientinvinaigrettes,whereitactsasathickenersolessoilisneeded,andaddssharpnesstomarinades.Itcanalsobeusedinsaucesformeatsandsomevegetabledishes,andasaflavorfulalternativetomayonnaisewhenmakingchicken,tuna,egg,andpotatosalads.Anothertip:tryspreadingsomemustardonaporkchoporchickencutlet,thentopwithbreadcrumbsandbaketoacrispcrust.

8YOGURTANDBUTTERMILKLow-fatyogurtandbuttermilkaregreatstand-insforother,morefatteningtypesofdairy;they’realsohandywhenmakingdips,dressings,andmarinades(infact,theyareidealformarinades,astheirlacticacidtenderizesthemeat).Bothcanbestirredintosouptomimiccream’ssilkiness.Yogurthaslessfatthansourcreamandtastesgreatdrizzledoverbakedpotatoes.Low-fatyogurthashalfthecholesterolandsaturatedfatofthewhole-milkkind,butisstillrichandcreamy;Greek-styleyogurthasthebesttexture,andishigherinproteinthanregularyogurt.Buttermilkhaslesscholesterolthanwholemilkbutjustasmanynutrients;despiteitsname,itdoesn’tactuallycontainanybutter.Mostbuttermilksoldinthesupermarketislabeledlow-fat.

9ASIANFISHSAUCEANDSOYSAUCEFishsauce(nuocnamandnampla)andsoysaucearestaplesofAsiancuisines.Thoughit’smadefromfish—usuallyanchovies—fishsauce

doesn’ttastestrictly“fishy”;instead,it’ssaltyandtangy.Soysauce(madefromsoybeans)hasasimilarflavorprofile.Thetwocanbeused,separatelyorincombination,instir-fries,soups,noodledishes,marinades,anddippingsauces.TheypairwellwithotherAsianingredientssuchascilantro,ginger,ricevinegar,andchiles.

10SALSAAmerica’sfavoritecondimentisalsoalow-fatallyinthekitchen.Useit,naturally,intacos,enchiladas,andquesadillas,butalsototopoffeggs,fish,poultry,andbeef.There’sasalsaforeverypalate;chooseamongredorgreen,chunkyorsmooth,mild,medium,orhot.Somesalsascontainvinegarorlimejuicefortanginess;thosemadewithfruit,suchasmangoorpineapple,areslightlysweet.Greensalsasgettheircolorandzestinessfromtomatillos(cousinstotomatoes)andgreenchiles.It’seasytomakeyourown,butfreshsalsasareagoodshortcut;lookforthemintherefrigeratorsection,nexttoothersaucesandspreads.

Starttheyearoffrightbydialingbackonrichfoodsandoptinginsteadforlight,invigoratingdishes.Wintergreens,cauliflowerandothercruciferousvegetables,potatoes,andcitrusfruitswillseeyouthroughtheseason.Pairthemwithsimplepreparationsofmeatandfish—steaminginparchmentisanespeciallyeasyandeffectivecookingmethod—foramealthatwillleaveyousatisfiedwithoutfeelingstuffed.Youcanenjoycomfortfoodtoowithoutoverindulging:bulkupmeat-centricdisheswithlotsofaddedvegetablesorbeans,orincorporatesmallportionsofhigh-calorieingredientslikecheeseorbacon.Afewtricksandsavvysubstitutionscanlightenupall-timefavoriteslikefriedchicken,lasagna,andevenpineappleupside-downcake.

CAESARSALADWITHSPICYSHRIMP

WHYIT’SLIGHTUsinglightmayonnaise(andabitofwater)inthedressingconsiderablyreducesthecaloriesandfat.Limejuiceandchilipowdercontributeunexpectedflavornoteswhilestillkeepingthewholethinglight.

SERVES4 PREPTIME:30MINUTES TOTALTIME:30MINUTES

4corntortillas(5-inch)2teaspoonsvegetableoil,suchassafflower1½teaspoonschilipowderCoarsesaltandgroundpepper

¾poundmediumshrimp,peeledanddeveined⅓cuplightmayonnaise2tablespoonsfreshlimejuice2tablespoonsgratedParmesancheese,plusmoreforserving4anchovyfillets,rinsedandminced1to2tablespoonswater1largeheadromainelettuce(1½pounds),tornintopieces

1Preheatovento375°F.Placetortillasonabakingsheet.Dividingevenly,brushbothsideswith1teaspoonoil;sprinklewith½teaspoonchilipowder,andseasonwithsaltandpepper.Bakeuntilgoldenbrown

andcrisp,turningonce,8to10minutes.Letcool,thenbreakintopieces.

2Heatbroiler.Inalargebowl,tossshrimpwithremainingteaspooneachoilandchilipowder.Seasonwithsaltandpepper.Layshrimpflatonabroilerpan,andcookuntilopaquethroughoutandlightlybrowned,turningonce,3to4minutes.

3Meanwhile,inasmallbowl,whisktogethermayonnaise,limejuice,Parmesan,anchovies,and1tablespoonwater,addingmorewaterasneededtoreachdesiredconsistency.Seasonwithsaltandpepper.

4Inalargebowl,tosslettucewithdressing.Divideamongfourplates,andtopeachwithshrimpandbrokentortillas.ServewithmoreParmesan.

perserving:282calories;12.6gfat(1.8gsaturatedfat);23.6gprotein;18.6gcarbohydrates;4.3gfiber

Here’sanothercaloriesaver:Thesaladistoppedwithbakedcorntortillas,brokenintopieces,insteadoftheusualbutterycroutons.

ARUGULA,ENDIVE,ANDORANGESALAD

GOODTOKNOWCitrusfruitsareexcellentnotjustforeatingoutofhand,butalsoassubstantialcomponentsofsalads,particularlyinthewintermonths,whenotherfreshproducecanbedifficulttocomeby.Here,orangeslicesaretossedwitharugulaandendive,andorangejuicebrightensthedressing.


2naveloranges,peeled,quartered,andsliced(seebelow),plus3tablespoonsfreshorangejuice

2tablespoonsred-winevinegar1tablespoonwhole-grainmustard2tablespoonsoliveoilCoarsesaltandgroundpepper

1½poundsarugula(3to4bunches),washedwell1poundBelgianendive(4to6heads),slicedcrosswise½inchthick

1Inasmallbowlorjar,whiskorshakeorangejuice,vinegar,mustard,andoiluntilthickenedandcombined;seasonwithsaltandpepper.(Dressingcanbemadeaheadandrefrigerated,covered,untilreadytoserve.)2Inalargebowl,combinearugula,endive,andoranges;toss

withdressing.Serveimmediately.

perserving:82calories;4.3gfat(0.6gsaturatedfat);3.4gprotein;9.9gcarbohydrates;4gfiber

Sliceoffbothendsofanorange.Followingthecurveofthefruit,cutawaypeelandwhitepith.Cutorangeintoquarterslengthwise,then,workingoverabowltocatchthejuice,slicesectionsthinlycrosswise.Removeanddiscardseeds.

RED-LEAFSALADWITHROASTEDSWEETPOTATOESANDGREENBEANS

WHYIT’SLIGHTLow-fatyogurt,garlic,andvinegararecombinedinacreamy,tangydressing—withoutadropofoil.Walnutsroastedwiththevegetablesaddsatisfyingcrunchandnotmuchfat.


2sweetpotatoes,peeledandcutinto1-inchchunks1mediumredonion,quartered2tablespoonsoliveoilCoarsesaltandgroundpepper

1package(10ounces)frozencutgreenbeans,thawed⅓cupwalnuts1cupplainlow-fatyogurt2tablespoonswhite-winevinegar1garlicclove,crushedthroughagarlicpress1headred-leaflettuce(10ounces),tornintobite-sizepieces

1Preheatovento450°F.Onalargerimmedbakingsheet,tosstogethersweetpotatoes,onion,andoil;seasonwithsaltandpepper.Spread

evenlyandroastuntilsweetpotatoesarebrownedandtender,about20minutes,tossingpotatoeshalfwaythrough.

2Addgreenbeansandwalnutstosheet;toss.Roastuntilbeansaretender,about5minutes.

3Meanwhile,inasmallbowl,whisktogetheryogurt,vinegar,andgarlic;seasondressingwithsaltandpepper.

4Placelettuceinalargeservingbowl;topwithroastedvegetablemixture,anddrizzlewithdressing.Serveimmediately.


COUSCOUSSALADWITHROASTEDVEGETABLESANDCHICKPEAS

FLAVORBOOSTERRoastedvegetablesaredelicious—andhealthful—ontheirown,butforvariety,trytossingthemwithherbsorspicesbeforecooking.Here,carrotsandcauliflowerareseasonedwithcumin;feelfreetoexperimentwithsimilargroundspices.Forthebestflavor,lightlytoastandgrindthecuminseeds(orotherspices)yourself.

SERVES4 PREPTIME:30MINUTES TOTALTIME:1HOUR

1poundcarrots,sliced¾inchthickonthediagonal1headcauliflower(3pounds),trimmedandcutintoflorets1½teaspoonsgroundcumin3tablespoonsoliveoilCoarsesaltandgroundpepper

1¼cupswater1cupwhole-wheatcouscous1tablespoonlemonzest,plus½cupfreshlemonjuice(from3lemons)1can(15.5ounces)chickpeas,rinsedanddrained6scallions,trimmedandthinlysliced5ouncesbabyarugula

1Preheatovento450°F.Placecarrotsandcaulifloweronarimmedbakingsheet;tosswithcuminand2tablespoonsoil.Seasonwithsaltandpepper.Transferhalfthevegetablestoasecondbakingsheet.Spreadvegetablesonbothsheetsinasinglelayerandroastuntilbrownedandtender,25to30minutes,rotatingsheetsandtossingvegetableshalfwaythrough.Letcooltoroomtemperature.

2Meanwhile,inamediumsaucepan,bringthewatertoaboil.Stirincouscousandseasonwithsalt;coverandremovefromheat.Letstanduntiltender,5minutes.Fluffwithafork;setasidetocool,uncovered.

3Makedressing:Inasmallbowl,whisktogetherlemonzestandjuiceandremaining1tablespoonoil;seasonwithsaltandpepper.

4Inalargebowl,combineroastedvegetableswithcouscous,chickpeas,andscallions.Placearugulaonaservingplatter,anddrizzlewith1tablespoondressing.Addremainingdressingtocouscousmixture,andtoss;servewitharugula.


LIGHTITALIANWEDDINGSOUP

WHYIT’SLIGHTThisleanertakeonaclassicsoupincludesmeatballsmadewithgroundturkeyinsteadofbeefforlessfatandfewercalories.Toensurethemeatballsarejuicyandflavorful,usedark-meatturkeywithatleastsevenpercentfat.


1poundgrounddark-meatturkey(93%lean)2garliccloves,minced1largeegg,lightlybeaten½cupplaindriedbreadcrumbs¼cupgratedParmesancheese,plusmoreforservingCoarsesaltandgroundpepper

1tablespoonoliveoil1mediumonion,halvedandthinlysliced2cans(14.5ounceseach)low-sodiumchickenbroth2cans(14.5ounceseach)dicedtomatoesinjuice2headsescarole(2poundstotal),trimmedandcoarselychopped

1Inalargebowl,combineturkey,garlic,egg,breadcrumbs,Parmesan,1teaspoonsalt,and¼teaspoonpepper.Rolltablespoonfulsofmixtureintoballs.

2Inalargepot,heatoilovermedium.Cookonion,stirringoccasionally,untilsoftened,3to4minutes.Addbrothandtomatoes(withjuice);bringtoasimmer.Addmeatballs;cook,withoutstirring,untilmeatballsfloattosurface,about5minutes.

3Addasmuchescaroletopotaswillfit.Cook,graduallyaddingremainingescarole,untilwiltedandmeatballsarecookedthrough,about5minutesmore.Thinsoupwithwaterifdesired;seasonwithsaltandpepper.ServesoupsprinkledwithmoreParmesan.

perserving:250calories;9.8gfat(3gsaturatedfat);23.6gprotein;19.3gcarbohydrates;4.8gfiber

Atypeofchicory,escarolemaylooklikeaheadoflettuce(towhichit’scloselyrelated),butit’smuchmoreflavorful,andhasthickerleavesandapaleyellowheart.RichinvitaminAandfolate,it’salsoagoodsourceoffiber.Tostoreescarole,refrigerateinanunsealedplasticbaglinedwithpapertowelsforupto4days.

LIGHTERBEEFCHILI

WHYIT’SLIGHTForbeefytastewithoutexcessfat,usegroundsirloininsteadofchuck.Thischiliisalsobulkedupwithextraportionsofbeansandtomatoes.Brieflycookingthecocoa,chilipowder,andtomatopastebeforeaddingthebeefhelpsintensifytheirflavors.


1tablespoonvegetableoil,suchassafflower1mediumonion,chopped4garliccloves,choppedCoarsesaltandgroundpepper

2tablespoonstomatopaste2tablespoonschilipowder2tablespoonsunsweetenedcocoapowder1poundgroundbeefsirloin2cans(14.5ounceseach)dicedtomatoesinjuice2cans(15.5ounceseach)pintobeans,rinsedanddrainedAssortedtoppings,suchasreduced-fatsourcream,slicedscallions,andbakedtortillachips,forserving(optional)

1Inalarge,heavy-bottomedsaucepan,heatoilovermedium-high.Addonionandgarlic,andseasonwithsaltandpepper.Cook,stiringfrequently,untilsoftened,3to5minutes.

2Addtomatopaste,chilipowder,andcocoapowder.Cook,stirring,untilmixtureisfragrant,about1minute.Addbeefandcook,breakingupmeatwithaspoon,untilnolongerpink,3to5minutes.

3Addtomatoes(withtheirjuice)andbeans.Bringtoaboiloverhighheat;reducetoasimmer,andcookuntilchiliisslightlythickened,10to15minutes.Servewithtoppings,asdesired.

perserving:221calories;7gfat(1.9gsaturatedfat);20.7gprotein;22.9gcarbohydrates;5.5gfiber

ASIANCHICKENANDWATERCRESSSOUP

GOODTOKNOWUsingpoachedchickenkeepsthisAsian-stylesouponthemoredelicateside;withthismethodofcooking,yougettenderandmoistmeataswellasatastybroth,whichyoucanuseinavarietyofdishes.


6cupschickenbroth(recipefollows)2redbellpeppers,ribsandseedsremoved,thinlyslicedlengthwise,andcutcrosswiseinto2-inchpieces

2tablespoonssoysauce1to3teaspoonsAsianhotchilisauce3cups(12ounces)dicedpoachedchicken(recipefollows)1bunchwatercress(6ounces),largestemstrimmed2scallions,trimmed,thinlyslicedlengthwise,andcutcrosswiseinto2-inchpieces

1Ina3-quartsaucepan,bringbroth,bellpeppers,soysauce,andchilisauce(totaste)toasimmer;cookuntilpeppersarecrisp-tender,stirringoccasionally,about6minutes.

2Addchickenandwatercress;cook1minute.Ladleintobowls,andtopwithscallions.


5poundsbone-in,skin-onchickenbreasts(about6)1mediumonion,cutinto8wedges2mediumcarrots,quarteredcrosswise2celerystalks,quarteredcrosswise2driedbayleaves3garliccloves6sprigsflat-leafparsley3sprigsthyme(or¼teaspoondried)

1Combineallingredientsina5-quartpot.Coverwithwaterby2inches.Bringtoaboil;reducetoasimmer,andcover.Cookchickenuntilnolongerpinkinthecenterandaninstant-readthermometerinsertedinthethickestpartofthemeat(avoidingbone)registers160°F,about15minutes.

2Transferchickentoarimmedbakingsheetandarrangeinasinglelayer.Whenchickeniscoolenoughtohandle,removeanddiscardskinandbones.Choporshredmeat,asdesired.

3Withaslottedspoon,removeanddiscardvegetablesandherbs.Strainbroththroughafinesievelinedwithadamppapertowelintoalargebowl.Ifbrothismorethan8cups(2quarts),returntopotandreduceovermedium-highheatuntilyouhavejust8cups.(Oncecooled,brothcanberefrigeratedinanairtightcontainerupto2days,orfrozenupto3months;thawovernightintherefrigeratorbeforeusing.)MAKES8CUPSCHOPPEDCHICKENAND8CUPSBROTH

VEGETARIANSPLIT-PEASOUP

WHYIT’SLIGHTTraditionalsplit-peasoupisoftenmadewithhamorbacon;thisversioniscompletelymeat-free,relyingonacombinationofvegetables,garlic,anddriedthymeforflavor.Italsouseswater,notbroth,asthebase.

SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR15MINUTES

3cupsdriedsplitpeas,rinsedandpickedover1½poundsrussetpotatoes(about3),peeledandcutinto½-inchpieces7mediumcarrots,sliced½inchthick(3cups)2greenbellpeppers,ribsandseedsremoved,cutinto¼-inchpieces(2cups)

2mediumonions,cutinto½-inchpieces(2cups)2garliccloves,minced1teaspoondriedthyme4quartswaterCoarsesaltandgroundpepper

1Inalargepot,combinesplitpeas,potatoes,carrots,peppers,onions,garlic,thyme,andthewater.Bringtoaboiloverhighheat.Reduceheat,coverpartially,andsimmer,stirringoccasionally,untilpeashavebrokendownandliquidhasthickened,about45minutes.Skimfoamfromthesurfaceasneeded.

2Seasonsoupwithsaltandpepper,andaddmorewaterifnecessarytoachieveaconsistencythatissmoothbutnottoothick.Servehot.

perserving:349calories;1.1gfat(0.2gsaturatedfat);20.7gprotein;67gcarbohydrates;22gfiber

Oncecooled,thesoupcanbefrozeninsingle-servingmicrowave-safecontainers.Defrosteachportionatroomtemperature,thenreheatinthemicrowave.

SWEETPOTATOANDCHIPOTLESOUP

GOODTOKNOWPuréedvegetablesgivesoupthesamesortofvelvetyconsistencythatcreamdoes.Vegetableslikesweetpotatoes,becauseoftheirstarchcontent,alsolendbodytosoupsandstews.


1tablespoonoliveoil1mediumonion,choppedCoarsesaltandgroundpepper

2teaspoonsgroundcumin2garliccloves,minced4mediumsweetpotatoes(2poundstotal),peeledandcutinto1-inchpieces

½to1cannedchipotlechileinadobo,chopped7cupslow-sodiumstore-boughtchickenbrothReduced-fatsourcream,forservingToastedflourtortillawedges,forserving(optional)

1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Addonionandseasonwithsaltandpepper;cookuntilbeginningtobrownaroundedges,stirringoccasionally,about7minutes.Addcuminandgarlicandcook,stirring,untilfragrant,about1minute.Stirinsweetpotatoes,chipotlechiletotaste,andbroth.Bringtoaboil;reducetoa

rapidsimmer,partiallycover,andcookuntilsweetpotatoescanbemashedeasilywithaspoon,20to25minutes.

2Letsoupcoolslightly.Workinginbatches,transfersouptoablenderandpuréeuntilsmooth,beingcarefulnottofillblendermorethanhalfwayeachtime.Returnpuréedsouptopotoverlowheatandseasonwithsaltandpepper.Dividesoupamongeightbowls,andtopwithsourcream;servewithtortillawedges,ifdesired.

perserving:156calories;3.2gfat(0.7gsaturatedfat);6.3gprotein;27gcarbohydrates;3.8gfiber

QUICKCHICKPEACURRY

WHYIT’SLIGHTBecauselotsofIndianfoodentreesusehigh-fatghee(clarifiedbutter)orcoconutmilkasthecookingliquid,theycancontainmorefatandcaloriesthanyoumightthink.Forthisvegetariancurry,chickpeasandspicesaresimmeredsimplyinwater,yettheresultsarestilldelicious.Servewithriceorwarmwhole-wheatpitas.


1tablespoonoliveoil1largeyellowonion,finelychopped3garliccloves,minced1tablespooncurrypowder,preferablyMadras1cinnamonstick(3inches)Pinchofgroundcloves

2cans(15ounceseach)chickpeas,rinsedanddrained3tablespoonsketchup2cupswaterCoarsesaltandgroundpepperChoppedcilantroandlemonwedges,forserving(optional)

1Inalargestraight-sidedskillet,heatoliveoilovermedium-high.Addonionandcook,stirringoccasionally,untildarkbrownaroundedges,

about6minutes.Addgarlic,curry,cinnamon,andcloves;cook,stirring,untilfragrant,30seconds.

2Addchickpeas,ketchup,andthewater;seasonwithsaltandpepper.Bringtoaboil;reducetoasimmer,cover,andcook20minutes.

3Uncoverandincreaseheattomedium-high;cook,stirring,untilsauceisslightlyreduced,about5minutes.Servetoppedwithcilantro,withlemonwedgesalongside,ifdesired.


SOY-GLAZEDTOFUANDCARROTS

FLAVORBOOSTERThecarrotsandtofuarebothbrieflymarinatedinasoysaucemixturebeforebeingbroiled.Scallions,ricevinegar,andtoastedsesameoillendotherAsianelements.Besuretouseextra-firmtofu,asitwillholdupbetterthanothertypesoftofu.


2tablespoonsvegetableoil,suchassafflower3tablespoonssoysauce1teaspooncoarsesalt1½poundscarrots(8to9medium),cutinto2-inchlengths(thickpieceshalvedlengthwise)

2packages(12to14ounceseach)extra-firmtofu,drained,eachblockcutinto16equalpieces

4scallions,trimmedandthinlysliced1to2tablespoonsricevinegar(unseasoned)1to2teaspoonstoastedsesameoil

1Heatbroiler,withrack4inchesfromheat.Inalargebowl,whisktogethervegetableoil,soysauce,andsalt.Addcarrots;tosstocoat.

2Withaslottedspoon,transfercarrots(reservingbowlwithmarinade)toarimmedbakingsheet.Pushcarrotstooneside.

3Afewpiecesatatime,addtofutomarinadeinbowl;turngentlytocoat,thentransfertosheet,arranginginasinglelayer.Reservebowlwithmarinade.

4Broiluntilcarrotsandtofuarebrowned,turningtofuhalfwaythroughcookingtimeandtossingcarrotsoccasionally(morefrequentlytowardendofcookingtime),20to25minutes.

5Transfertofuandcarrotstoreservedbowlwithmarinade.Addscallionsalongwithvinegarandsesameoiltotaste;tossgentlytocombine,andserve.


COLDSOBASALADWITHFETAANDCUCUMBER

FLAVORBOOSTERWithitstangyflavorandcrumblytexture,alittlefetacheesegoesalongway.Useittoaddoomphtosaladssuchasthisone,whichisbulkedupwithcucumber,cabbage,shallot,andfreshparsley.

SERVES4 PREPTIME:15MINUTES TOTALTIME:15MINUTES(PLUSCHILLING)

1package(8.8ounces)soba(Japanesebuckwheatnoodles)½Englishcucumber,cutintomatchsticks¼headredcabbage,thinlysliced1shallot,thinlysliced1cupfreshflat-leafparsleyleaves,coarselychopped,plusmoreforgarnish¼cupfreshlemonjuice3tablespoonsoliveoilCoarsesaltandgroundpepper

4ouncesfetacheese,crumbled

1Inalargepotofboilingsaltedwater,cooksobaaccordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwell.

2Inalargebowl,combinecucumber,cabbage,shallot,parsley,lemonjuice,andoil.Addsobaandtosstocombine;seasonwithsaltand

pepper.Refrigerateuntilchilled,about30minutes.

3Toserve,tosssaladwithfeta,andgarnishwithparsley.

perserving:418calories;16.8gfat(5.8gsaturatedfat);15gprotein;58.6gcarbohydrates;1.8gfiber

BAKEDGNOCCHIWITHRICOTTAANDMARINARA

GOODTOKNOWWhentuckingintoheartierdishesandcasseroles,suchasthesepillowypotatodumplings,keepportionsincheckbypreparingindividualservingsinseparatebakingpans.Vacuum-sealedpackagesofgnocchiarefoundinthepastaaisleaswellastherefrigeratororfreezersectionoflargergrocerystores.There’snoneedtothawfrozengnocchibeforecooking.


Coarsesaltandgroundpepper1package(15to16ounces)frozengnocchi½cuphomemadeorstore-boughtmarinarasauce¾cupricottacheese¼cupgratedParmesancheese

1Bringalargepotofwatertoaboil;addsalt.Cookgnocchiaccordingtopackageinstructions(theyarereadywhenmosthavefloatedtothetop).Removewithaslottedspoonanddraininacolander.

2Heatbroiler,withrackinthetopposition.Dividegnocchiamongfour8-ounceshallowbakingdishes(orplaceinan8-inchsquarebakingdish).Seasonwithsaltandpepper.Topwithmarinarasauceandricotta,

thensprinkleevenlywithParmesan.

3Broiluntiltopsarebrownedinspotsandgnocchiareheatedthrough,3to5minutes(longerfor8-inchversion),rotatingonce.Serveimmediately.


SOY-GINGERCHICKEN

FLAVORBOOSTERChickenthighsanddrumsticksarenotasleanasbreastmeat,buttheyhavegreatflavorandstayjuicywhencookedbylongandslowmethodssuchasbraising.Here,theyarebraisedinanoil-freeliquidseasonedwithsoysauce,brownsugar,freshginger,garlic,cilantro,balsamicvinegar,scallions,andgroundspices.

SERVES4 PREPTIME:30MINUTES TOTALTIME:2HOURS

⅓cupsoysauce2tablespoonsdark-brownsugar5garliccloves,thinlysliced⅔cupfreshcilantro,coarselychopped,pluswholeleavesforgarnish1piecefreshginger(about2inches),peeledandcutintothinstrips5scallions,trimmedandthinlyslicedonthediagonal(1cuppacked)1tablespoonbalsamicvinegar1teaspoongroundcoriander½teaspoongroundpepper4chickendrumsticksand4thighs(about2½poundstotal),skinremoved2mediumcarrots,thinlyslicedcrosswise1cupplus1tablespoonwater1tablespooncornstarchCookedrice,forserving(optional)

1Preheatovento350°F.Ina5-quartDutchovenorotherheavypot,stirtogethersoysauce,brownsugar,garlic,cilantro,ginger,½cupscallions,thevinegar,coriander,andpepper.Addchickenandcarrots;tosstocoat,thenstirin1cupwater.Coverpotandtransfertooven;cookuntilchickenistender,about1½hours.Usingalargespoon,skimoffanyfatfromsurfaceofcookingliquid.

2Ina2-cupglassmeasuringcuporsmallbowl,whiskcornstarchwithremaining1tablespoonwater.Ladle1cupcookingliquidintomeasuringcup;whisktocombine.Pourintoasmallsaucepan,andbringtoaboil;cookuntilthickened,about1minute.Stirmixtureintopottocombine.

3Servechickenmixturewithrice,ifdesired,garnishedwithcilantroleavesandremaining½cupscallions.

perserving(withoutrice):269calories;8.5gfat(2.3gsaturatedfat);29.5gprotein;18.5gcarbohydrates;2.1gfiber

CHICKENWITHFENNELANDTOMATO

FLAVORBOOSTERFennel,tomato,andwinearecommoningredientsinMediterraneancooking;inthisrecipe,theymakeawonderfulbedforchickenbreasthalves.Oncethechickeniscookedthrough,thevegetablesbecomeaflavorfulsaucetoservealongside.


6plumtomatoes(about1pound),coredandcutinto¾-inchpieces2fennelbulbs(10to12ounceseach),halved,cored,andthinlyslicedcrosswise,frondsreservedforgarnish

½cupdrywhitewineCoarsesaltandgroundpepper

4boneless,skinlesschickenbreasthalves(6to8ounceseach)

1Inalarge,deepskillet,combinetomatoes,slicedfennel,andwine;seasonwithsaltandpepper.Placechickenbreastsinasinglelayerontopofvegetables;seasonwithsaltandpepper.Bringtoaboil;reduceheattomedium-low,coverskillet,andsimmergentlyuntilchickeniscookedthrough,15to20minutes.

2Useaslottedspatulatotransferchickentoacuttingboardandslicecrosswiseabout½inchthick.Toserve,dividevegetablemixtureamongshallowbowls;topeachwithaslicedbreast.Garnishwithreservedfennelfronds.


Chooseaskilletthatisjustdeepenoughtoholdalltheingredients(thevegetableswillwiltslightlyduringcooking),withenoughroomtocovertightlywithalid.Also,allowasmuchspaceaspossiblebetweenthechickenbreaststoensureevencooking.

ONE-POTCHICKENANDBROWNRICE

GOODTOKNOWEventhoughthechickenthighsaresearedwiththeskinon,theextrafatispouredofffromthepotbeforetheotheringredientsareadded.Swappingbrownriceforwhiteaddsabetterdoseoffiberandnutrients.


1tablespoonoliveoil4bone-in,skin-onchickenthighs(6to8ounceseach)Coarsesaltandgroundpepper

1largeyellowonion,cutinto8wedges2celerystalks,cutinto1½-inchpieces2mediumcarrots,cutinto1½-inchpieces1driedbayleaf1¾cupswater1cupbrownrice

1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Seasonchickenwithsaltandpepperandplace,skinsidedown,inpot.Cookuntilgoldenbrownonbothsides,10to12minutestotal.

2Pouroffallbut1tablespoonfatfrompot;addonionandcelery.Reduceheattolow,cover,andcook20minutes.

3Addcarrots,bayleaf,andthewater;stirinriceandseasonwithsaltandpepper.Bringtoaboil,thenreduceheattolow.Coverandcookuntilriceabsorbsalmostalltheliquid,40to45minutes.Letstand,covered,10minutesbeforeserving.


OVEN-FRIEDCHICKEN

WHYIT’SLIGHTBakingthelightlybreadedpiecesonawirerackresultsin“fried”chickenthatislowerinfatandcalories;removingtheskinbeforecookingalsohelps.Forspicierchicken,addafewdropsofhotsaucetothebuttermilkmarinade.

SERVES4 PREPTIME:10MINUTES TOTALTIME:1HOUR20MINUTES(WITHMARINATING)

1wholechicken(3½to4pounds),cutinto10pieces,wingsreservedforanotheruse

¼cuplow-fatbuttermilk1garlicclove,minced2teaspoonscoarsesalt¼teaspoongroundpepper6sliceswhole-wheatsandwichbread3tablespoonsvegetableoil,suchassafflower

1Removeskinfromchickenanddiscard.Inalargebowl,tosschickenwithbuttermilk,garlic,salt,andpepper.Marinateatroomtemperature30minutes(orrefrigerate,covered,uptoovernight).

2Meanwhile,preheatovento425°F.Inafoodprocessor,pulsebreaduntilcoarsecrumbsform.Transfertoarimmedbakingsheetandtosswiththeoil.Spreadevenlyandbakecrumbsuntilgoldenbrown,8to12minutes,tossingtwice.Transfertoalargebowl.

3Setawirerackoverthebakingsheet.Workingwithonepieceatatime,liftchickenfrombuttermilkmixtureanddredgeinbreadcrumbs.

Transferchickentorack.

4Bakechicken,withoutturning,untilcookedthrough,30to40minutes,tentingwithfoilifcrustisbrowningtooquickly.Servewarm.


Whendredgingthechickeninbreadcrumbs,workwithonepieceatatime,andallowexcessmarinadetodripoffbeforecoating;thiswillpreventlumps.Turnthechickentocoatcompletely,andpatthecrumbsfirmlytoadhere.

LIGHTCHICKENPARMESAN

WHYIT’SLIGHTOnlyonesideofthechickenisbreadedhere,andaneggwhiteinsteadofawholeeggisusedtobindthewhole-wheatcrumbstothemeat.Servethechickenwithasideofwhole-wheatspaghettitossedwitholiveoilandfreshherbs,orasimplesalad.


2sliceswhole-wheatsandwichbread,tornintopieces1tablespoongratedParmesancheese1teaspoonoliveoilCoarsesaltandgroundpepper

2tablespoonsall-purposeflour1largeeggwhite4boneless,skinlesschickenbreasthalves(6to8ounceseach)¾cupshreddedpart-skimmozzarellacheese(3ounces)1can(28ounces)wholepeeledtomatoesinpurée1garlicclove,minced

1Preheatovento425°F,withrackinupperthird.Linearimmedbakingsheetwithfoil.Inafoodprocessor,combinebread,Parmesan,oil,andapincheachofsaltandpepper.Pulseuntilcoarsecrumbsform;transfertoashallowbowl.Placeflourinasecondshallowbowl;seasonwithsaltandpepper.Placeeggwhiteinathirdshallowbowl,andbeatwitha

forkuntilfrothy.

2Diptopsideofachickenbreasthalfinflour,shakingoffexcess.Dipsamesideineggwhite,lettingexcessdripoff,theninbreadcrumbs,pressingtoadhere.(Donotbreadotherside.)Repeatwithremainingchickenandtransfer,breadedsideup,topreparedbakingsheet.

3Bakeuntilbreadcrumbsarecrispandbrowned,8to10minutes.Removefromoven;sprinklewithmozzarella.Continuebakinguntilchickeniscookedthroughandcheeseislightlybrowned,2to4minutes.

4Meanwhile,placetomatoes(withpurée)inalargeskillet,andbreakthemupwithyourfingers.Addgarlic;seasonwithsaltandpepper.Bringtoaboil,reducetoasimmer,andcookuntilsaucehasthickened,6to8minutes.Servechickenwithagenerousamountoftomatosauce.


CHICKEN,SPINACH,ANDPOTATOHASH

WHYIT’SLIGHTLeanchickenbreastreplacesthemorecommoncornedbeefinahearty-yet-healthyhash.Formoreflavor,roastthechickenwithbonesandskinintact,thenremovethemoncethechickeniscooked.Spinachisanotherunexpected—andfat-free—addition.


2bone-in,skin-onchickenbreasthalves(12to14ounceseach)2tablespoonsoliveoilCoarsesaltandgroundpepper

2teaspoonsfreshthymeleaves1½poundsYukonGoldpotatoes,cutinto¾-inchpieces2largeshallots,finelychopped2garliccloves,minced2tablespoonswater½poundspinach,trimmed,washed,andcoarselychopped2tablespoonsfreshlemonjuice

1Preheatovento450°F.Placechickenonarimmedbakingsheet.Drizzlewith2teaspoonsoil,dividingevenly,andseasonwithsalt,pepper,andthethyme.Roastuntilchickeniscookedthrough(aninstant-readthermometerinsertedinthickestpart,avoidingbone,shouldregister160°F),about35minutes.Whencoolenoughtohandle,

discardskinandbones;cutchickenintobite-sizepieces.

2Meanwhile,inamediumsaucepan,coverpotatoeswithwater.Bringtoaboilandaddsalt;cookuntilpotatoesaretenderwhenpiercedwiththetipofaparingknife,about15minutes;drain.

3Inalargeskillet,heatremaining1tablespoonplus1teaspoonoilovermedium-high.Addshallotsandcook,stirring,untilsoftened,about3minutes.Addgarlicandcook,stirring,untilfragrant,30seconds.Addpotatoesandcook,stirringoften,untilgoldenbrown,about7minutes.Addthewater,scrapingupbrownedbitsfrombottomofpanwithawoodenspoon.Cook,stirringoften,untilskilletisdryandpotatoesarebrowned,about3minutesmore.

4Addchickenandspinach;cook,stirring,untilspinachwiltsandchickenisheatedthrough,about2minutes.Stirinlemonjuiceandseasonwithsaltandpepper.Serveimmediately.


ORECCHIETTEWITHCHICKENSAUSAGEANDBROCCOLIRABE

WHYIT’SLIGHTThere’slesspasta(halfapackage)thanusualbutstillplentyofleaner-than-porkpoultrysausageandtwobunchesofbroccolirabeinthissatisfyingmaincourseforfour.Blanchingthebroccolirabetonesdownitsbitebeforeitisfinishedintheskillet.


Coarsesaltandgroundpepper2bunchesbroccolirabe(2poundstotal),trimmedandcutinto½-inchpieces

8ouncesorecchietteorothershortpastashapes2precookedItalianchickenorturkeysausages(6ouncestotal),cutinto¼-inchslices

2tablespoonswhite-winevinegar1garlicclove,minced1tablespoonoliveoil

1Bringalargepotofwatertoaboil;addsalt.Blanchbroccolirabeuntilbrightgreen,about1minute.Usingawireskimmerorsmallsieve,transfertoacolanderandletdrain.Returnwatertoaboil.Addpasta,andcookuntilaldenteaccordingtopackageinstructions.Drain.

2Heatalargeskilletovermedium-high.Addsausage;cook,withoutturningslices,untilbrowned,about4minutes.Addbroccolirabe,vinegar,andgarlic.Cookuntilbroccolirabeistender,scrapingupbrownedbitsinskillet,2to3minutes.Addpastaandoilandseasonwithsaltandpepper;tosstocombine.Serveimmediately.

perserving:391calories;8gfat(2.2gsaturatedfat);22.2gprotein;53gcarbohydrates;7.5gfiber

Youcanuse1headbroccoli,cutintosmallflorets,inplaceofthebroccolirabeinthisrecipe.Followrecipetoblanchflorets,thencookinskilletuntiljusttender.

BEEFANDMANGOLETTUCEWRAPS

SMARTSUBSTITUTIONNexttimeyoumakeasandwichwrap,reachforlettuceleavesinsteadofaflatbreadortortilla.ThisrecipeisbasedonapopularKoreandish(ssambap)thathasaspicyfillingofbeefandfreshherbsencasedinlettuce.Cellophanenoodles,tossedwithabitofoilandscallions,roundoutthemeal.


1½poundsflanksteakCoarsesaltandgroundpepper

1package(3.75ounces)cellophanenoodles2tablespoonsvegetableoil,suchassafflower6scallions,trimmed;3thinlyslicedand3cutintothirds¼cupfreshlimejuice(fromabout2limes)¼cupcoarselychoppedfreshcilantro1garlicclove,minced8Bostonlettuceleaves1ripemango,peeled,pitted,andcutintostrips

1Heatbroiler,withrack4inchesfromheat.Placesteakonalargerimmedbakingsheet;seasonwithsaltandpepper.Broiluntilmedium-rare,10to12minutes,turninghalfwaythrough.Transfertoacuttingboard.Letrest10minutes,tentedwithfoil.

2Whilesteakrests,cooknoodlesuntiltenderaccordingtopackageinstructions;drainandreturntopot.Add1tablespoonoilandtheslicedscallions;seasonwithsaltandpepper.

3Inasmallbowl,combinelimejuice,cilantro,garlic,andremaining1tablespoonoil;seasonsaucewithsaltandpepper.

4Thinlyslicesteakagainstthegrain.Filllettuceleaveswithbeef,mango,andremainingscallionpieces;drizzlewithsauce.Servewithnoodles.


Peelthemangowithasharpvegetablepeelerorknife.Standuprightandcutbothsidesawayfromthelargeoblongpitinthecenter,thencutthefleshintothinslices(orasdirectedinaspecificrecipe).

LIGHTERBLUE-PLATESPECIAL

WHYIT’SLIGHTMadewithleansirloin,andstuddedwithchoppedcarrots,celery,andonion,thismeatloafisjustasdeliciousasthedinerclassic,butbetterforyou.Themeatmixtureisboundwithaneggwhite,notthewholeegg,aswellastheflakyJapanesebreadcrumbsknownaspanko.Eventhepotatoesarelighter,sincetheyaremashedwithlow-fatbuttermilk(ratherthanbutter,cream,orwholemilk).


2smallcarrots,chopped2celerystalks,chopped¼mediumonion,chopped¼cuppanko(Japanesebreadcrumbs)1largeeggwhite¾poundgroundbeefsirloinCoarsesaltandgroundpepper

¼cuphomemadeorstore-boughtbarbecuesauce1poundrussetpotatoes,peeledandsliced½inchthick¾cuplow-fatbuttermilk1poundgreenbeans,stemendsremoved1teaspoonoliveoil

1Preheatovento450°F.Processcarrots,celery,onion,andpankowitheggwhiteinafoodprocessoruntilfinelychoppedandcombined,about1minute.Transfertoalargebowl;mixinbeef,1teaspoonsalt,and⅛teaspoonpepper.

2Onafoil-linedrimmedbakingsheet,formmeatmixtureintoa6-inch-longloaf;brushwithhalfthebarbecuesauce.Bakeuntilaninstant-readthermometerinsertedinloafregisters160°F,25to30minutes,brushinghalfwaythroughwithremainingsauce.

3Meanwhile,inamediumsaucepan,coverpotatoeswithcoldwaterby1inch.Bringtoaboil;addsalt.Reducetoasimmer,andcookuntilpotatoesareeasilypiercedwiththetipofaparingknife,15to20minutes.Drain;returntopan.Stirovermediumuntilastarchyfilmformsonbottomofpan,about1minute.Removefromheat;mashwithbuttermilkuntilsmooth.Seasonwithsaltandpepper.

4Whilepotatoescook,setasteamerbasketinapotfilledwith1inchofsimmeringwater.Addgreenbeans;cover,andcookuntilcrisp-tenderandbrightgreen,4to6minutes.Transfertoabowl;addoil,seasonwithsaltandpepper,andtoss.

5Servemeatloafwithmashedpotatoesandgreenbeans.


HEALTHIERMEATLASAGNA

SMARTSUBSTITUTIONSSmallswap-inscanmakeabigdifference.Whole-wheatnoodles,low-fatcottagecheese,andleangroundsirloinlightenupthislasagna.Sautéedeggplantroundsouttheground-beefsauce;meltedpart-skimmozzarellaontop(butnotinside)keepsthedishfeelingindulgent,butmoremoderatelyso.


6whole-wheatlasagnanoodles(about4ouncestotal),brokeninhalf1tablespoonoliveoil1mediumonion,chopped1smallItalianeggplant(1pound),peeledandcutinto½-inchslices2garliccloves,mincedCoarsesaltandgroundpepper

8ouncesgroundbeefsirloin1can(10.75ounces)tomatopurée2cupslow-fat(1%)cottagecheese¼cupplus2tablespoonsgratedParmesancheese(1ounce)½cupshreddedpart-skimmozzarellacheese(2ounces)

1Preheatovento375°F.Placenoodlesinan8-inchsquarebakingdish,andcoverwithhotwater;setasidetosoften.

2InamediumDutchovenorotherheavypot,heatoilovermedium-high.Addonion,eggplant,andgarlic;seasonwithsaltandpepper.Coverandcook,stirringoccasionally,untileggplantisverytender,8to10minutes.Addsirloinandcook,breakingupmeatwithaspoon,untilnolongerpink,3to5minutes.Addtomatopuréeandcookuntilthickened,3to5minutes.Seasonmeatsaucewithsaltandpepper.

3Meanwhile,inamediumbowl,combinecottagecheeseand¼cupParmesan;seasonwithsaltandpepper.Removenoodlesfrombakingdish,discardingwater(drydish).

4Spreadabout¼cupmeatsauceinbottomofdish,andtopwith4noodlehalvesinasinglelayer.Sprinkleevenlywithathirdofthecheesemixture,thentopwithathirdofthesauce.Repeattwicewithremainingnoodles,cheesemixture,andsauce.Sprinkleevenlywithmozzarellaandremaining2tablespoonsParmesan.

5Bakeuntillasagnaisbubblingandcheesetoppingisgolden,30to35minutes.Letstand10minutesbeforecuttingandserving.


IRISHLAMBSTEW

WHYIT’SLIGHTLambisnaturallytenderandflavorful;shouldermeatisleanerthanothercuts(suchasloinorsirloinchops).Youmaysubstituteanyotherleancutofmeat,suchascubedbeefchuck,porkshoulder,orboneless,skinlesschickenthighs.

SERVES8 PREPTIME:30MINUTES TOTALTIME:2HOURS15MINUTES

½cupall-purposeflourCoarsesaltandgroundpepper

3poundsbonelesslambstewmeat(preferablyshoulder),trimmedofexcessfatandcutinto2-inchcubes

3tablespoonsvegetableoil,suchassafflower2¼cupswater1largeonion,chopped¾teaspoondriedthyme1½cups(12ounces)darkbeer1½poundsmediumnewpotatoes,peeledandquartered1poundcarrots,cut½inchthickdiagonally3tablespoonschoppedfreshflat-leafparsley

1Inalargebowl,seasonflourwithsaltandpepper.Dredgelambinflourmixture,shakingoffexcess.InalargeDutchovenorotherheavypot,heatoilovermedium.Workinginbatches,brownlambonallsides,about5minutesperbatch.Transfertoaplate.

2Pour¼cupwaterintopotandscrapeupbrownedbitsfrombottomwithawoodenspoon.Addonion;cook,stirringoccasionally,untilwaterhasevaporatedandonionisbeginningtosoften,about5minutes.Returnlambtopot;stirinthyme,beer,and1½cupswater.Cover;simmeruntillambistender,1to1½hours.

3Addpotatoes,carrots,andremaining½cupwater.Coverandcookuntilvegetablesaretenderandstewhasthickened,about20minutes.Seasonwithsaltandpepper.Stirinparsleyandserveimmediately.

perserving:415calories;16.9gfat;36.6gprotein;28gcarbohydrates;3.6gfiber

Letstewcoolcompletely,thentransfertoairtightcontainers.Freezeforupto3months.Thawinthemicrowaveorovernightintherefrigeratorandreheatoverlow.Stirinparsleyjustbeforeserving.

PORKLOINWITHONIONSANDDRIEDAPRICOTS

GOODTOKNOWSoakingpearlandcipollinionionsinwarmwaterforjusttenminutesmakestheirthin,tightskineasiertoremove.Aftersoaking,simplycutofftherootendandpeelbacktheskin.Ifyoucan’tfindpearlorcipollinionions,youcansubstituteonelargeortwosmallyellowonions,eachcutintoeightwedges.


1teaspoonoliveoil1½poundsbonelessporkloin,tiedat1-inchintervals½teaspoongroundcorianderCoarsesaltandgroundpepper

½poundpearlorcipollinionions,peeled(seeabove)⅓cupdrywhitewine,suchasSauvignonBlanc½cuplow-sodiumstore-boughtchickenbroth½teaspoonfennelseeds1strip(1to2inches)freshorangezest¼cupcoarselychoppeddriedapricots(2ounces)1teaspoonred-winevinegar

1Preheatovento350°F.InalargeDutchovenorotherheavypot,heatoilovermedium-high.Patdrypork,sprinklewithcoriander,andseasonwithsaltandpepper.Cookuntilbrownedonallsides,about10minutestotal.Transferporktoaplate.Reduceheattomediumandaddonionstopot.Cook,stirring,untilonionsaregoldenbrown,about3minutes.

2Returnporktopotandaddwine,broth,fennelseeds,orangezest,andapricots.Bringmixturetoaboil.Coverandtransfertooven.Cookuntilaninstant-readthermometerinsertedinthickestpartofporkregisters140°F,25to30minutes.

3Transferporktoacuttingboard,tentlooselywithfoil,andletrest10minutes.Bringcookingliquidtoaboilovermedium-highheatandcookuntilslightlythickened,about3minutes.Stirinvinegar.

4Thinlysliceporkagainstthegrainandservewithonions,apricots,andsauce.

perserving:386calories;19gfat(7gsaturatedfat);35gprotein;15gcarbohydrates;2gfiber

PORKTENDERLOINWITHSWISSCHARDANDPOLENTA

FLAVORBOOSTERInsteadofwater,thepolentaiscookedinacombinationofskimmilkandlow-sodiumchickenbroth.Adabofbutter,stirredinattheend,addsjusttherightamountofrichness.


2cupsskimmilk3½cupslow-sodiumstore-boughtchickenbroth¾cupquick-cookingpolentaCoarsesaltandgroundpepper

1porktenderloin(1pound),excessfatremoved,cutcrosswiseinto12equalslices

1tablespoonplus1teaspoonextra-virginoliveoil2mediumonions,halvedandthinlyslicedlengthwise1bunchSwisschard(12ounces),stemscutinto½-inchpiecesandleavescoarselychopped

2to3teaspoonssherryvinegar2teaspoonsunsaltedbutter

1Ina4-quartpot,bringmilkand2½cupsbrothtoaboilovermedium-highheat.Graduallywhiskinpolenta.Continuetowhiskuntilpolenta

thickens.Reduceheattolow,seasonwithsaltandpepper,andsimmergently,stirringoccasionallytopreventsticking,untilmixtureiscreamyandjustpullsawayfromsideofpot,about25minutes.

2Meanwhile,flattenporkslicesintomedallionswiththepalmsofyourhands.Patdryporkandseasonwithsaltandpepper.Inalargeskillet,heat1½teaspoonsoilovermedium-high.Addhalftheporkandcookuntilbrownedonbothsides,about3minutestotal.Transfertoaplateandtentlooselywithfoil.Repeatwith1½teaspoonsoilandremainingpork.

3Returnskillettoheatandaddremaining1teaspoonoil,theonions,chardstems,and¼cupbroth.Cook,scrapingupbrownedbits,untilvegetablesbegintosoften,about5minutes(reduceheattopreventburningasneeded).Addchardleavesandcookuntilwilted,about2minutes.Addvinegar,remaining¾cupbroth,andporkalongwithanyaccumulatedjuices;cookuntilliquidhasalmostevaporated,about4minutes.

4Whenpolentahasfinishedcooking,stirinbutter.Seasonporkandvegetableswithsaltandpepperandserveoverpolenta.


SPICE-DUSTEDFISHWITHLEMONRICE

FLAVORBOOSTERApotentspiceblendissprinkledoverthefishbeforeitissteamedatoprice,makingupforanylackofcrustthefishmightgetfrompan-searinginbutteroroil.Thesamemixturecouldalsoberubbedoverchickenorporktenderloinbeforeroastingorgrilling.


1tablespoonplus1teaspoonunsaltedbutter1smallyellowonion,finelychopped1garlicclove,coarselychopped1cupbasmatirice½teaspoonpoppyseeds(optional)1tablespoonfinelygratedlemonzest,plus1tablespoonfreshlemonjuice2cupslow-sodiumstore-boughtchickenbroth1mediumzucchini,halvedlengthwiseandcutinto1-inchhalf-moonsCoarsesaltandgroundpepper

1poundcodorotherfirmwhite-fleshedfish,cutinto4fillets2teaspoonsCorianderSpiceMix(recipefollows)

1Inawide,mediumsaucepan,heatbutterovermedium.Addonionandgarlicandcook,stirringoccasionally,untilonionissoft,about4minutes.Stirinriceandpoppyseeds(ifusing)andcook,stirring,1

minute.Addlemonzestandjuice,broth,andzucchini;seasonwithsaltandpepper.Bringtoaboilovermedium-highheat.Reducetoasimmer,cover,andcook13minutes.

2Patdryfishandsprinklespicemixovertops,dividingevenly.Arrangefishsnuglyinasinglelayer,spicesideup,ontopofrice;coverandcookuntilriceistenderandfishisopaquethroughout,5to7minutes.Serveimmediately.


¼cupgroundcoriander1tablespoongroundginger1tablespoonpaprika1tablespooncoarsesalt1½teaspoonsgroundcumin¼teaspoongroundpepper

Combineallingredientsinanairtightcontainer.Storeupto3monthsinacool,darkspot.MAKESABOUT½CUP

BAKEDFISHWITHHERBEDBREADCRUMBSANDBROCCOLI

WHYIT’SLIGHTBecausetheyarebaked,these“breaded”fishfilletsarelowerinfat—andmucheasiertoprepare—thanfriedversions.Coatingonlythetopofthefishwithanherbedbreadcrumbmixturealsohelps.Roastedbroccolimakestheperfectseasonalsidedish.


1headbroccoli(about1pound),trimmedandcutintoflorets3tablespoonsoliveoilCoarsesaltandgroundpepper

1hoagieorothersandwichroll,tornintolargepieces2teaspoonsfinelychoppedfreshthyme2tablespoonsunsaltedbutter,meltedandcooledslightly4filletsskinlessfirmwhite-fleshedfishsuchashaddock,cod,orhalibut(each5ouncesand½inchthick)Lemonwedges,forserving

1Preheatovento425°F,withrackinupperthird.Onarimmedbakingsheet,drizzlebroccoliwith2tablespoonsoil;seasonwithsaltand

pepper.Tosstocombine,thenspreadinasinglelayer.Roastuntilbroccoliistenderandlightlybrowned,tossinghalfwaythrough,15to20minutes.

2Meanwhile,inafoodprocessor,pulsebread,thyme,¼teaspoonsalt,and⅛teaspoonpepperuntilcoarsecrumbsform.Transferbreadcrumbstoabowlandstirinbutterwithafork.

3Coatanotherrimmedbakingsheetwithremaining1tablespoonoil.Arrangefishonsheetandseasonwithsaltandpepper.Topeachfilletwithenoughbreadcrumbstocoat,pressingfirmlytoadhere.Bakeuntilfishisopaquethroughoutandbreadcrumbsaregoldenbrown,about8minutes.Serveimmediately,withbroccoliandlemonwedges.


BROILEDSHRIMPSCAMPI

SMARTSUBSTITUTIONHeart-healthyoliveoilreplacesbutterinthisgarlickyscampi.Justadrizzleofoilisenoughforbroiling,ratherthansautéing,theshrimp.


1½poundslargeshrimp,peeledanddeveined,tailslefton,patteddry1tablespoonoliveoil2garliccloves,mincedCoarsesaltandgroundpepper

2tablespoonsfreshlemonjuice2tablespoonschoppedfreshflat-leafparsleyLemonwedges,forserving

1Heatbroiler,withrack4inchesfromheat.Placeshrimponalargerimmedbakingsheet.Drizzlewithoilandsprinklewithgarlic;seasongenerouslywithsaltandpepper.Tosstocoat.Arrangeshrimpinasinglelayer.

2Broiluntilshrimpareopaquethroughout,3to4minutes.Sprinklewithlemonjuiceandparsley;tosstocombine.Serveimmediatelywithlemonwedges.


SAUCYSHRIMPANDGRITS

WHYIT’SLIGHTInthisversionofaSouthernstaple,thegritsareenrichedwithalittlebutter,butnocheese.Theshrimparecookedinaquicktomatosauceseasonedwithsmokybacon,onion,andhotsauce.


4¾cupswater1cupcoarsegrits(notquick-cooking)Coarsesaltandgroundpepper

2tablespoonsunsaltedbutter2slicesbacon(2ounces),cutcrosswiseinto½-inchpieces1mediumonion,halvedandthinlysliced2garliccloves,thinlysliced1can(14.5ounces)dicedtomatoesinjuice1poundlargeshrimp,peeledanddeveined¼teaspoonhotsauce

1Inamediumsaucepan,bring4½cupswatertoaboil.Whiskingrits;seasonwithsaltandpepper.Reduceheattomedium-low.Coverandcook,whiskingoccasionally,untilgritsarecreamyandtender,about30minutes;stirinbutter.

2Aftergritshavecooked15minutes,cookbaconinalargeskilletover

mediumheatuntilbrowned,4to6minutes.Usingaslottedspoon,transfertoapaper-towel-linedplate.Addonionandgarlictorenderedfatinskillet;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionistenderandbrowned,8to10minutes.

3Addtomatoes(withtheirjuice)andremaining¼cupwatertoskillet;bringtoaboil.Addshrimp;cook,stirring,untilopaquethroughout,2to4minutes.Stirinhotsauce.Serveimmediatelyovergrits,sprinkledwithbacon.


Frozenshrimpareahandyandlessexpensivealternativetofresh.Infact,most“fresh”shrimphavealreadybeenfrozenandthawed.Lookforraw“easypeel”shrimpratherthanpeeled.They’realreadydeveined,andtheshellhelpspreserveflavorandtexture.Simplythawtheminacool-waterbath,thenpeel.

SALMONBURGERSWITHYOGURT-DILLSAUCE

WHYIT’SLIGHTBroilingisafat-freewaytocooksalmonburgers;theseareperkedupwithlemon,horseradish,andscallionsandservedontoastedwhole-wheatbuns.Yogurtflavoredwithfreshdillmakesaverydelicious—andlow-fat—topping.


1poundskinlesssalmonfillet,finelydiced(seebelow)1tablespoonpreparedhorseradish½teaspoongratedlemonzest,plus1tablespoonfreshlemonjuice1largeegg,lightlybeaten3scallions,trimmedandthinlysliced2tablespoonsplaindriedbreadcrumbsCoarsesaltandgroundpepper

½cupplainlow-fatyogurt1tablespooncoarselychoppedfreshdill4whole-wheathamburgerbuns,splitandtoastedRomainelettuce,forserving

1Heatbroiler,withrack4inchesfromheat.Inamediumbowl,

combinesalmon,horseradish,lemonzestandjuice,egg,scallions,breadcrumbs,1teaspoonsalt,and⅛teaspoonpepper;mixgentlywithafork.

2Formsalmonmixtureintofour3½-by-1-inchpatties;placeonarimmedbakingsheet.Broilwithoutturninguntilbrownedontopandopaquethroughout,6to7minutes.

3Meanwhile,combineyogurtanddillinasmallbowl;seasonwithsaltandpepper.Serveburgersonbunswithyogurt-dillsauceandlettuce.


Tofinelydicesalmonwithoutcrushingit,startbythinlyslicingthefilletwithasharpknife.Cutthesliceslengthwiseintostrips,thencutcrosswise.

SALMONWITHSPICYCUCUMBER-PINEAPPLESALSA

GOODTOKNOWToimpartmoreflavorandmoistness,cookthesalmonfilletswiththeskinintact.Theskinwillcooktoadelightfulcrisp,butyoucanremoveitbeforeservingifdesired.


2tablespoonsfreshlimejuice1tablespoonhoney2tablespoonsvegetableoil,suchassafflower2Kirbycucumbers,finelydiced1cupfinelydicedfreshpineapple(fromabout¼pineapple)2scallions,trimmedandthinlysliced1jalapeñochile(ribsandseedsremovedforlessheat,ifdesired),minced¼cupfreshbasilleaves,finelychoppedCoarsesaltandgroundpepper

4skin-onsalmonfillets(6to8ounceseach)

1Inamediumbowl,whisktogetherlimejuice,honey,and1tablespoonoil;addcucumbers,pineapple,scallions,jalapeño,andbasil.Seasonwithsaltandpepper;tossgentlytocombine.

2Patdrysalmon;generouslyseasonwithsaltandpepper.Inalargeskillet,heatremaining1tablespoonoilovermedium-high;addsalmon,skinsidedown.Cookuntilskiniscrispandsalmonisopaqueaboutthree-quartersofthewaythrough,4to6minutes.Turnsalmon,andcontinuetocookjustuntilopaquethroughout,2to4minutes.Servesalmontoppedwithsalsa.


SAUTÉEDCOLLARDSWITHALMONDSANDRAISINS

¼cupsliveredalmonds1tablespoonoliveoil1¼poundscollardgreens(about2bunches),stalksremoved,leavesslicedcrosswise

½cupraisins2teaspoonswhite-winevinegar

1Preheatovento350°F.Spreadalmondsonarimmedbakingsheetandtoastuntilgolden,tossinghalfwaythrough,about8minutes.

2Meanwhile,inalargeskillet,heatoilovermedium-high.Addcollardgreensandraisins;cook,tossingoccasionally,untilcollardsaretender,6to8minutes.Removefromheat,andstirinvinegar.Sprinklewithalmondsandserve.SERVES4

perserving:168calories;8.1gfat(0.8gsaturatedfat);4.4gprotein;22.7gcarbohydrates;4.5

gfiberSPINACHWITHCARAMELIZEDSHALLOTS

1tablespoonplus1teaspoonoliveoil4largeshallots,mincedCoarsesaltandgroundpepper

1tablespoonwater1teaspoonwhole-grainmustard1tablespoonred-winevinegar2bags(10ounceseach)babyspinach

1Inalargeskillet,heatoilovermedium.Addshallotsandseasonwithsaltandpepper.Cook,stirringoften,untillightlybrowned,about10minutes.Addthewaterandcook,stirringandscrapingupbrownedbitsfromskillet,untilshallotsaredarkbrown,3to5minutes.

2Removeskilletfromheat;stirinmustardand2teaspoonsvinegar.Placespinachinalargebowlandpourwarmshallotmixtureovertop.Addremaining1teaspoonvinegar,toss,andserve.SERVES4


gfiberSHREDDEDBRUSSELSSPROUTSWITHBACON

3slicesbacon(3ounces)1poundbrusselssprouts,trimmedandshredded1cupwaterCoarsesaltandgroundpepperCidervinegar,fordrizzling(optional)

1Inalargenonstickskilletovermediumheat,cookbaconuntilcrisp,4to5minutes;transfertopapertowelstodrain.

2Discardallbut1tablespoonrenderedfatfromskillet.Addbrusselssproutsandthewater;seasonwithsaltandpepper.Reduceheattomedium-low.Coverandcook,stirringoccasionally,untilsproutsaretender,20to25minutes(addmorewaterifpanbecomesdry).

3Toserve,crumblebaconoversprouts;drizzlewithvinegar,ifdesired.SERVES4

perserving:76calories;2.7gfat(0.9gsaturatedfat);5.3gprotein;10.2gcarbohydrates;4.3g

fiberGINGER-SESAMEBOKCHOY

1tablespoonricevinegar(unseasoned)1tablespoonsoysauce¼teaspoontoastedsesameoil1cupwater5thinslicespeeledfreshginger4or5headsbabybokchoy(1poundtotal),halvedlengthwise

1Inasmallbowl,whisktogethervinegar,soysauce,andsesameoil.Inalargeskillet,bringthewaterandgingertoaboil.Addbokchoy;reducetoasimmer.Cover;cookuntilstemsarefork-tender,3to5minutes.Drainwell;discardginger.

2Transferbokchoytoaservingplatter,drizzlewithvinegar-soymixture,andserveimmediately.SERVES4


fiberBAKEDONIONRINGS

WHYIT’SLIGHTToproduceonionringsthatarewonderfullycrispandnotatallgreasy,baketheminsteadofdeep-frying.Preheatingtheoiledbakingsheetbeforeaddingtheonionsliceshelpsensureacrunchyoutercoat,asdocrushedcornflakesinthebatter.


1½cupscornflakes½cupplaindriedbreadcrumbs1largeegg½cuplow-fatbuttermilk¼cupall-purposeflour⅛teaspooncayenneCoarsesaltandgroundpepper

1medium-sizesweetonion,suchasVidalia,quarteredcrosswiseandseparatedintorings(discardsmallcenterrings)

2tablespoonsoliveoil

1Preheatovento450°F.Inafoodprocessor,pulsecornflakesandbreadcrumbsuntilfinecrumbsform,thentransfertoamediumbowl.Inanotherbowl,whisktogetheregg,buttermilk,flour,andcayenne;seasonwithsaltandpepper.

2Workinginbatches,diponionslicesineggmixture,lettingexcessdripoff,thendredgeincornflakemixture;placeonalargeplate.

3Pouroilontoarimmedbakingsheet.Heatinoven2minutes.Removesheetfromovenandtilttocoatevenlywithoil.Arrangecoatedonionsonsheetinasinglelayer.Bake,flippinghalfwaythrough,untilonionringsaregoldenbrown,about15minutes.Seasonwithsaltandserveimmediately.


BAKEDFENNELWITHPARMESANANDTHYME

3fennelbulbs,trimmedandsplitlengthwise1tablespoonunsaltedbutter,roomtemperature,plusmorefordishCoarsesaltandgroundpepper

⅓cupgratedParmesancheese4sprigsthyme

1Preheatovento450°F.Bringamediumpotofwatertoaboil,andcookfenneluntiltender,about15minutes.Transferfennel,cutsidedown,topapertowelsandletdrain5minutes.

2Placefennel,cutsideup,inabuttered8-inchsquarebakingdishandbrushwith1tablespoonbutter.SeasonwithsaltandpepperandsprinkleevenlywithParmesanandthyme.Bakeuntilcheeseisgoldenbrown,about20minutes.Servewarm.SERVES6


fiberCHILE-LEMONCAULIFLOWER

1largeheadcauliflower(about2pounds),trimmedandcutintoflorets1tablespoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice¼teaspoonred-pepperflakesCoarsesaltandgroundpepper

1Placeasteamerbasketinamediumsaucepanwith2inchessimmeringwater.Addcauliflower;coverandsteamuntileasilypiercedwiththetipofaparingknife,about8minutes.

2Transfertoabowlandtosswithlemonzestandjuiceandred-pepperflakes.Seasonwithsaltandpepper.Servewarmoratroomtemperature.SERVES4


SESAMEBROCCOLI

1headbroccoli(about1pound),trimmedandseparatedintoflorets2tablespoonsoliveoil1tablespoonsoysauce2teaspoonsfreshlemonjuice,pluslemonwedgesforserving1teaspoonsesameseeds

1Preheatovento450°F.Onarimmedbakingsheet,tossbroccoliwithoil,andspreadinasinglelayer.Roastuntiltenderandlightlybrowned,tossinghalfwaythrough,15to20minutes.

2Transfertoamediumbowlandtosswithsoysauce,lemonjuice,andsesameseeds.Servewarmwithlemonwedges.SERVES4

perserving:99calories;7.5gfat(1gsaturatedfat):3.9gprotein;6.7gcarbohydrates;3.4g

fiberLEMONYSMASHEDPOTATOES

3poundssmallrednewpotatoes¼cupextra-virginoliveoil2teaspoonsfinelygratedlemonzestCoarsesaltandgroundpepper

1Placeasteamerbasketinalargesaucepanwith2inchessimmeringwater.Addpotatoes;coverandcookuntileasilypiercedwiththetipofaparingknife,about25minutes.

2Lightlysmashpotatoes,tosswithoilandlemonzest,andseasonwithsaltandpepper.Servewarm.SERVES8

perserving:190calories;7.2gfat(1gsaturatedfat);2.7gprotein;29.4gcarbohydrates;2.7g

fiberCREAMEDSPINACH

WHYIT’SLIGHTOurrecipeforaheartysteakhousesidetweakstheformulaforgreateremphasisonthespinachandlessonthe“cream.”Infact,despiteitsname,there’snocreaminthisdish.Instead,amixtureofflourandjustonetablespoonofbutterthickensasilkybéchamelsauce.


1tablespoonunsaltedbutter2tablespoonsfinelychoppedonion1tablespoonall-purposeflourCoarsesaltandgroundpepper

1¼cupsmilk¼cupwater2poundsbabyspinach

1Inamediumsaucepan,meltbutterovermediumheat.Addonionandcookuntilsoftened,3to4minutes.Addflourand¼teaspoonsalt;cook,stirringfrequently,untilmixtureispalegoldenandhasaslightlynuttyaroma,about2minutes.

2Whiskingconstantly,pourinmilk;whiskuntilsmooth.Cookmixture,stirringconstantlyandscrapingbottomofpan,untilboiling,about3minutes.Reduceheattolow.Simmergently,stirringoccasionally,untilsaucethickens,about5minutes.

3Meanwhile,inalargesaucepan,bringthewatertoasimmer;addsalt.

Addspinach;coverandcookuntilspinachwilts,about3minutes.Transferspinachtoacolandertodrain,pressingoutasmuchliquidaspossible.

4Inalargebowl,stirtogetherspinachandwarmsauceuntilspinachiscompletelycoated.Seasonwithsaltandpepper.Serveimmediately.


MINIMOCHACHEESECAKES

SECRETINGREDIENTWhenpuréedinafoodprocessor,nonfatcottagecheese—highinproteinbutlowincalories—becomesasmooth,creamybasefordelectablecheesecakessuchasthischocolate-espressoflavoredversion.

MAKES9 PREPTIME:8MINUTES TOTALTIME:3HOURS(WITHCOOLINGANDCHILLING)

2cupsnonfatcottagecheese2largeeggs1½cupsconfectioners’sugar⅓cupunsweetenedcocoapowder1tablespoonplus1½teaspoonsall-purposeflour1½teaspoonsinstantespressopowder(notinstantcoffee)1½teaspoonspurevanillaextract9chocolatewafercookies,suchasFamousWhippedcream,forserving(optional)

1Preheatovento275°F.Line9cupsofastandardmuffintinwithpaperliners.Inafoodprocessor,combinecottagecheese,eggs,confectioners’sugar,cocoapowder,flour,espressopowder,andvanilla.Puréeuntilsmooth,about4minutes,scrapingdownsidesasneeded.

2Dividemixtureamongpreparedcups,fillingeachonejustbelowrim,andplace1cookieontopofeach.Bakeuntilfillingsaresetandcookies

soften,25to30minutes.Transfertoawirerackandletcoolcompletelyinpan,thenrefrigerate(inpan)atleast1½hours(orupto3days,covered).

3Toserve,invertcheesecakesontoplatesandpeeloffliners.Topeachwithadollopofwhippedcream,ifdesired.

percheesecake(withoutwhippedcream):196calories;2gfat(1gsaturatedfat);10gprotein;34gcarbohydrates;1gfiber

Cottagecheesevarietiesrangefromnonfatto4%milkfatandhavesmall,medium,orlargecurds.Weprefernonfatcottagecheesewithsmallcurdsforthisrecipe.Foraheart-healthydiet,chooseonewithfewerthan400milligramssodiumperserving.

ANGELFOODCAKE

GOODTOKNOWThere’sareasonit’scalledangelfoodcake—notonlyisitlightasairanddivinelydelicious,it’salsovirtuallyfat-free.Thecakegetsitsloftytexturefromadozenwhippedeggwhitesfoldedintothebatter;itmakesanexcellentpartnerforfreshberriesorberrysauce(seenote).Tomakeachocolateversion,seethevariationbelow.

SERVES8 PREPTIME:30MINUTES TOTALTIME:70MINUTES(PLUSCOOLING)

1cupcakeflour(notself-rising)¼teaspoonsalt12largeeggwhites,roomtemperature1teaspooncreamoftartar1¼cupssugar2teaspoonspurevanillaextractWhippedcream,forserving(optional)

1Preheatovento350°F.Sifttogetherflourandsaltintoasmallbowl.Withanelectricmixer,beateggwhitesonmedium-highspeeduntilfoamy.Addcreamoftartar;beatuntilsoftpeaksform.Withmixerrunning,graduallyaddsugar;continuebeatinguntilstiffpeaksform.Addvanilla;beattocombine.

2Gentlytransfereggwhitemixturetoalargewidebowl.Infourbatches,usingafine-meshsieve,siftflourmixtureovereggwhitemixture.Whileturningthebowl,useaflexiblespatulatofoldinthemixtureinaJmotion,cuttingdownthecenterandcomingupthesides.

3Gentlyspoonbatterintoanungreased10-inchtubepan;smoothtop.

Runasmallspatulaorknifethroughbattertoreleaseairbubbles.Bakeuntilcakeisgoldenandspringsbackwhenlightlypressed,35to40minutes.

4Invertpanontoitslegs(orontoawirerack);letcoolcompletelyinpan,about1hour.Runaknifearoundedgeofcaketoloosenfrompan,andunmoldontorack.(Cakecanbestoredinanairtightcontaineratroomtemperatureupto4days.)Serveslicestoppedwithwhippedcream,ifdesired.

perserving(withoutwhippedcream):213calories;0.2gfat(0gsaturatedfat);6.9gprotein;45.3gcarbohydrates;0.3gfiber

Replace¼cupcakeflourwith¼cupunsweetenedcocoapowder;reducevanillaextractto1teaspoon.

Tocreateafastflourishforangelfoodcake,makeacolorfulsauce:Combine10ouncesfrozenraspberriesand½cupsugarinasaucepan;bringtoasimmerandcook,stirringoccasionally,untilberrieshavebrokendownandmixturehasthickened,about10minutes.Servewarm,cold,oratroomtemperature.

Largebubblesinthebatterwillinhibitproperrisingduringbaking.Oncethebatterisinthetubepan,gentlyrunasmalloffsetspatulaoratableknifethroughittoreleaseanyairtrappedinside.

BROWNIECOOKIES

WHYIT’SLIGHTNexttimeyoucravearichtastingbrownie,reachforoneoftheselightercookiesinstead.They’vegotjustasmuchchocolateflavor,butfarlessbutter—andthuslessfat—perserving.

MAKES34 PREPTIME:15MINUTES TOTALTIME:1HOUR(PLUSCOOLING)

12ouncesbittersweetchocolate,finelychopped½cupall-purposeflour¼teaspoonbakingpowder¼teaspoonsalt6tablespoonsunsaltedbutter,roomtemperature½cupgranulatedsugar½cuppackedlight-brownsugar3largeeggs1teaspoonpurevanillaextract

1Preheatovento350°F.Placechocolateinaheatproofbowlsetover(notin)asaucepanofsimmeringwater.Stiruntilmelted,thenremovebowlfromheatandletcool.

2Inasmallbowl,whisktogetherflour,bakingpowder,andsalt.Inalargebowl,usinganelectricmixer,beatbutterandbothsugarsonmedium-highspeeduntilfluffy.Addeggsandvanillaandbeatuntilcombined.Withmixeronlowspeed,addchocolateandflourmixtureinalternatingbatches;mixjustuntilcombinedaftereach(donotovermix;theconsistencywillbemorelikebrowniebatterthanstiffercookiedoughs).

3Dropdoughbyheapingtablespoons,about2inchesapart,ontotwoparchment-linedbakingsheets.Bake,rotatingsheetshalfwaythrough,untilatoothpickinsertedincenterofacookiecomesoutclean,14to16minutes.Transfercookiestoawireracktocoolcompletely.(Cookiescanbestoredinanairtightcontaineratroomtemperatureupto4days.)percookie:105calories;6.8gfat(3.6gsaturatedfat);1.5gprotein;12.7gcarbohydrates;0.8gfiber

LIGHTENEDRICEPUDDING

WHYIT’SLIGHTMadewithskimratherthanwholemilk,thisvelvetyricepuddingisstillplentysatisfying,thankstoeggsinthecustardyfilling.Therecipetakeswelltoexperimentation:Tryaddingpistachios,substitutechoppeddriedapricotsorfigsfortheraisins,orusefreshlygratednutmeginplaceofthecardamomorcinnamon.

SERVES8 PREPTIME:35MINUTES TOTALTIME:1HOUR35MINUTES(WITHCHILLING)

1cuplong-grainwhiterice6cupsskimmilk1cupsugar3largeeggs1teaspoonpurevanillaextract¼teaspoongroundcardamomorcinnamon,plusmoreforgarnish½cupgoldenraisins,plusmoreforgarnish

1Inalargesaucepan,combinericeand5cupsmilk;bringtoaboil.Reduceheattomedium;simmer,stirringoccasionally,untilriceistender,15to17minutes.

2Inamediumbowl,whisktogethersugar,eggs,vanilla,cardamom,andremaining1cupmilk.Stirringconstantly,slowlypoureggmixtureintoricemixture;cookovermedium-low,stirring,untilpuddingcoatsthebackofthespoon,3to5minutes.

3Removefromheat;stirinraisins.Pourpuddingintoa6-quartcasseroledishoralargebowl;letcooltoroomtemperature.Coverandrefrigerateatleast1hour(orupto3days).Servepuddinggarnishedwithadditionalcardamomandraisins.


LIGHTERPINEAPPLEUPSIDE-DOWNCAKE

GOODTOKNOWInthisfruit-topped,vanilla-scentedcake,vegetableoilstandsinforbutter,reducingtheamountofsaturatedfatineachportion.Swappingoutathirdoftheall-purposeflourwithwhole-wheatflourbooststhefibercontent.

SERVES8 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES(PLUSCOOLING)

⅓cupvegetableoil,suchassafflower,plusmoreforpan1cuppackedlight-brownsugar1firmripepineapple,peeled,cutinto16thinwedges,andcored1cupall-purposeflour½cupwhole-wheatflour1½teaspoonsbakingpowder½teaspoonbakingsoda½teaspooncoarsesalt¾cuplow-fatbuttermilk2largeeggs1teaspoonpurevanillaextract

1Preheatovento350°F.Brusha9-inchsquarebakingpanwithoil;linewithparchment,leavinganoverhangontwosides.Brushparchmentwithoil.Sprinklebottomofpanwith¼cupbrownsugar.Trimpineapplewedgestonomorethan4to5incheslong;arrangeinpanin

groupsoffour,alternatingdirection(seehere).

2Inamediumbowl,whisktogetherbothflours,bakingpowder,bakingsoda,andsalt.Inalargebowl,whisktogetherbuttermilk,eggs,vanilla,oil,andremaining¾cupbrownsugar.Addflourmixture;mixjustuntilcombined.Pourbatteroverpineappleinpan.Tappanfirmlyoncountertoreleaseanyairbubbles,thensmoothtop.

3Bakeuntilatoothpickinsertedincenterofcakecomesoutclean,50to60minutes.Transfertoawirerackandletcool20minutesinpan,theninvertontoaservingplatter(peeloffanddiscardpaper).Servewarmoratroomtemperature.


Sliceofftopandbottomsopineapplesitslevelonboard.Sliceoffskininwidestrips.Then,forthiscake,cutpineapplelengthwiseintothinwedges,andsliceoffcorefromthetipofeachwedge.

Thearrivalofspringisagreattimetoseekoutleafygreens,asparagus,andotherseasonalstandouts.Springvegetablesshinewhensimplysteamed,needinglittleadornment,asdoesclean-tastingfishsuchassalmon.Takefulladvantageofthedistinctiveflavorsoffreshherbslikemint,cilantro,andtarragontoenhanceeverythingfromAsian-inspireddishestosautéedchickenbreasts.Anddon’toverlookthesatisfyingnatureofsalads—incorporateabitofleanmeatandlotsofgarden-freshvegetables,andastarterissuddenlyelevatedtoacompletemeal.Fordessert,keepthingslightwithcrisp,lacycookiesoreasy-to-assemblesorbetfloats.

TARRAGONCHICKENSALAD

SMARTSUBSTITUTIONMayonnaise—andthefatandcaloriesthatitimpartstochickensalads—isreplacedbyavinaigretteinthisslimmed-downversion;usingonlypoachedbreastmeatalsohelps.


4boneless,skinlesschickenbreasthalves(6to8ounceseach)Coarsesaltandgroundpepper

¼cupwhite-winevinegar¼cupoliveoil3celerystalks,thinlysliced2tablespoonschoppedfreshtarragon1headgreen-leaflettuce,leavesseparated

1Placechickeninalarge,deepstraight-sidedskilletorheavypot.Addenoughwatertojustcoverchicken,andbringtoaboil.Seasonwithsalt,cover,andreducetoabaresimmer;cook5minutes.Removeskilletfromheatandletchickenstand,covered,untilcookedthrough,12to14minutes.Removechickenfromliquidandletcoolcompletely.

2Withtwoforks,shredchicken.Inalargebowl,whisktogethervinegarandoilandseasonwithsaltandpepper.Addchicken,celery,andtarragon;tosstocombine.Serveoverlettuceleaves.

perserving:355calories;16.2gfat(2.6gsaturatedfat);47.3gprotein;3gcarbohydrates;1.4g

fiber

SALMONSALADWITHPARSLEYANDCAPERS

GOODTOKNOWPoachedsalmonfilletsareultramoist.Butthere’sjustonehard-and-fastruletofollowwhenpreparingthem:Donotovercook.Poachthefisheversogentlyjustuntilthecenterremainsslightlytranslucent.


½smallredonion,thinlysliced2tablespoonsred-winevinegar3tablespoonschoppedcapers(rinsedanddrained)2tablespoonsoliveoil½teaspooncoarsesaltPoachedSalmonFillets(recipefollows),flaked

½cupfreshparsleyleaves

Inalargebowl,combineonion,vinegar,capers,oil,andsalt.Letstand10minutes.Addsalmonandparsley;tossgentlytocombineandserve.


2mediumcarrots,cutinto1-inchpieces1celerystalk,cutinto1-inchpieces1smallonion,halved½lemon,thinlyslicedCoarsesalt

6cupswater4skinlesssalmonfillets(eachabout6ouncesand1inchthick)

1Inalarge,deepstraight-sidedskilletorheavypot,combinecarrots,celery,onion,lemon,1½teaspoonssalt,andthewater.Bringtoaboil;reducetoasimmer,cover,andcook8minutes.

2Seasonsalmonwithsaltandgentlylowerintosimmeringliquid(liquidshouldjustcoverfish).Reducetoabaresimmer.Coverandcookuntilsalmonisopaquethroughout,about5minutes(longerforthickerfillets).Withawideslottedspatula,removesalmonfromliquid.(Salmoncanberefrigerated,covered,upto3days;letcoolcompletelybeforestoring.)MAKES4

perserving:277calories;12.3gfat(1.9gsaturatedfat);38.5gprotein;0.5gcarbohydrates;0g

fiberLIGHTERCHEF’SSALAD

SMARTSUBSTITUTIONSThedressinginthishealthierchef’ssaladomitsthemayonnaiseandincludesacombinationoflow-fatbuttermilkandreduced-fatsourcreaminitsplace.Ameretablespoonofhoneyhelpstothickenit.Pluswe’veleftouttheeggs,ham,andcroutonsfromthesaladinfavorofturkey,avocado,andsprouts.


⅓cuplow-fatbuttermilk⅓cupreduced-fatsourcream2tablespoonscidervinegar1tablespoonhoneyCoarsesaltandgroundpepper

1largeheadBostonlettuce1poundslicedroastedturkeybreast,tornintopieces1avocado,halvedlengthwise,pitted,peeled,andsliced1cupalfalfasproutsorpeashoots6radishes,halvedandthinlysliced4mediumcarrots,cutintomatchsticks4ouncesMontereyJackcheese,cutintothinstrips(about1cup)

1Inasmallbowl,combinebuttermilk,sourcream,vinegar,andhoney;

seasonwithsaltandpepper.

2Dividelettuceamongfoursaladbowlsorplates;topwithturkey,avocado,sprouts,radishes,carrots,andcheese.Drizzlewithdressing,andserve.

perserving:385calories;20.3gfat(9.1gsaturatedfat);30.1gprotein;23.8gcarbohydrates;

6.2gfiberWATERCRESSANDLEEKSOUP

FLAVORBOOSTERThismoderntakeonvelvetyvichyssoise(potato-leeksoup)containsnocreamorevenmilk.Watercressaddssurprisingflavor—andcolor—tothewarmsoup.


2tablespoonsoliveoil2mediumleeks,pale-greenpartsonly,chopped,washedwellanddriedCoarsesaltandgroundpepper

1can(14.5ounces)low-sodiumchickenbroth1mediumrussetpotato,peeledandchopped4cupswater3buncheswatercress(about5ounceseach),thickendstrimmed,chopped1tablespoonfreshlemonjuice

1Inamediumsaucepan,heat1tablespoonoilovermedium.Addleeksandseasonwithsaltandpepper.Cookuntiltender,stirringoccasionally,4to6minutes.Addbroth,potato,andthewater.Bringtoaboil;reducetoasimmerandcook,partiallycovered,untilpotatoistender,10to12minutes.

2Addtwo-thirdsofthewatercressandcookuntilbrightgreenandtender,about3minutes.Workinginbatches,puréesoupuntilsmoothin

ablender,beingcarefulnottofilljarmorethanhalfwayeachtime.Returntopanandseasonsoupwithsalt(reheatovermediumifnecessary).

3Inasmallbowl,whisktogetherremaining1tablespoonoilandthelemonjuice;seasonwithsaltandpepper.Addremainingwatercressandtoss.Servesouptoppedwithwatercress.


Watercressisadark,leafygreenwiththickstemsandapepperytastethatmellowsonceit’scooked.Lookforbuncheswithbright,glossygreenleavesthathaven’tbeguntowilt.Wrapinpapertowelsandrefrigerateinaplasticbagupto3days.Alwayswashwatercressjustbeforeusing—placeinacolander,andrinsewellwithcoldwater.Drythoroughlyandtrimoffthickstems.

SPICEDTOMATOSOUP

FLAVORBOOSTERRoastingmaximizesthesweetnessoffreshplumtomatoes(andpreservesthemforlateruse),perfectformakingadeliciouspuréedsoupthatrequiresverylittleaddedoilorbutter.Useanyleftoverroastedtomatoesasatoppingforpastaoronsandwiches.


1tablespoonextra-virginoliveoil1smallonion,chopped2garliccloves,smashedandpeeledCoarsesaltandgroundpepper

1teaspoongroundcumin½teaspoongroundcoriander4cupsWholeRoastedTomatoes(recipefollows)½teaspoonsugar1cupwater1tablespoonunsaltedbutterFreshcilantroleavesandred-pepperflakes,forgarnish

1Inamediumsaucepan,heatoilovermedium.Addonionandgarlicandseasonwithsaltandpepper.Cook,stirringoccasionally,untilonionissoft,about12minutes.Addcuminandcoriander;cook,stirring,until

fragrant,about30seconds.Addroastedtomatoes,sugar,andthewater;cookuntilwarmedthrough,about5minutes.

2Workinginbatches,puréesoupinablenderuntilsmooth,beingcarefulnottofilljarmorethanhalfwayeachtime.Strainthroughafinesieveintopan(reheatovermediumifnecessary).Stirinbutterandseasonwithsaltandpepper.Servesoupgarnishedwithcilantroandred-pepperflakes.


8poundsplumtomatoes6sprigsthyme2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper

Preheatovento450°F.Dividetomatoesandthymebetweentworimmedbakingsheets.Drizzlewithoil;seasonwithsaltandpepper.Tosstocombineandspreadinasinglelayer.Roastuntiltomatoesburst,rotatingpanshalfwaythrough,about45minutes.Letcool,thencoarselychop.(Tomatoescanberefrigeratedinairtightcontainersupto3daysorfrozenupto3months;thawatroomtemperature.)MAKES10CUPS

TORTILLASOUPWITHBLACKBEANS

GOODTOKNOWYouwon’tmissthechickeninthismeat-freeversionoftheSouthwesternfavorite;blackbeansprovideplentyofprotein.Store-boughttortillachipsmakeatime-savingalternativetocrispingthetortillasyourself;thechipssofteninthesoup,addingmoreheft.Savesomechipsforcrumblingovertheservings,andholdoffonthecheese,sourcream,andotherhigh-fattoppings.


1tablespoonoliveoil4garliccloves,minced1teaspoonchilipowder2cans(14.5ounceseach)dicedtomatoesinjuice2cans(15.5ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)low-sodiumchickenorvegetablebroth1package(10ounces)frozencornkernels(donotthaw)1cupwaterCoarsesaltandgroundpepper

1cupcrumbledtortillachips,plusmoreforserving(optional)1tablespoonfreshlimejuice,pluslimewedgesforserving

1Inalargesaucepan,heatoilovermedium.Addgarlicandchilipowder

andcook,stirring,untilfragrant,about1minute.Addtomatoes(withtheirjuice),beans,broth,corn,andthewater;seasonwithsaltandpepper.

2Bringsouptoaboil;reducetoasimmer.Addtortillachips;cookuntilsoftened,about2minutes.Removefromheat;stirinlimejuice,andseasonwithsaltandpepper.Servesoupwithlimewedgesand,ifdesired,additionalchips.


gfiber

ASIANNOODLESOUPWITHCHICKENANDSNOWPEAS

GOODTOKNOWToreleasethecitrusyflavoroflemongrass,poundthestalkswithameatmalletorthebottomofaheavypot.Ifyoucan’tfindfreshlemongrass,lookfordriedinthespiceaisleofyourgrocerystore,oratAsianfoodmarkets.


Coarsesaltandgroundpepper8ouncesflat,widericenoodles2cans(14.5ounceseach)low-sodiumchickenbroth1piecefreshlemongrass(3inches),smashed,or3sticksdriedlemongrass1piece(1inch)freshginger,peeledandcutintomatchsticks3cupswater2boneless,skinlesschickenbreasthalves(6to8ounceseach),thinlyslicedcrosswise

8ouncessnowpeas,trimmedandhalved2tablespoonsfreshlimejuice,pluslimewedgesforserving¼cupfreshmintleavesAsianchilisauce,suchasSriracha,forserving(optional)

1Inalargepotofboilingsaltedwater,cooknoodlesuntiltenderaccordingtopackageinstructions.Drainnoodles.

2Inasaucepan,combinebroth,lemongrass,ginger,andthewater.Bringtoaboil;reducetoasimmer,cover,andcookuntilfragrant,10minutes.

3Strainbrothmixturethroughafinesieve,discardingsolids,andreturntosaucepan.Addchickenandsnowpeasandsimmeruntilchickeniscookedthroughandsnowpeasarecrisp-tender,2to4minutes.

4Removesoupfromheatandstirinlimejuice.Seasonwithsaltandpepper.Dividenoodlesamongbowls,andpoursoupovernoodles.Servewithmint,limewedges,and,ifdesired,chilisauce.


fiberCURRIEDSPINACHANDTOFU

SMARTSUBSTITUTIONSThisrecipeisinspiredbysaagpaneer,anIndiandishtraditionallymadewithsoft,freshcheese;here,thecheeseisreplacedwithtofu,whichislowerinfat.Reduced-fatsourcream,insteadofcoconutmilk,thickensthecurrysauce.


2tablespoonsvegetableoil,suchassafflower1mediumonion,minced4garliccloves,mincedCoarsesaltandgroundpepper

1tablespooncurrypowder,preferablyMadras½teaspoongroundginger2packages(10ounceseach)frozenchoppedspinach,cutintopieces(donotthaw)

1½cupswater¾cupreduced-fatsourcream2packages(12.5ounceseach)extra-firmsilkentofu,drainedandcutinto½-inchcubesCookedrice,preferablybasmati,forserving(optional)

1Heatoilinalargeskilletovermedium-high.Addonionandgarlic,and

seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionbeginstobrown,5to7minutes.Addcurrypowderandginger;cook,stirring,untilfragrant,about1minute.

2Addspinachandthewater;bringtoaboil,breakingupspinachwithaspoon.Reduceheattomedium;simmer,stirringoccasionally,untilalmostallliquidhasevaporated,10to12minutes.

3Stirinsourcreamandtofu;cookjusttoheatthrough,3to5minutes(donotboil).Servewithrice,ifdesired.

perserving(withoutrice):294calories;17.3gfat;21.5gprotein;17.6gcarbohydrates;5.6gfiber

Tofuissoldintwotypesofpackagingingrocerystores:refrigeratedandshelfstable.Shelf-stabletofucanbestoredatroomtemperatureuntilopened,uptoabout1year(checkthelabelfortheuse-bydate);lookforitintheAsian-foodsection.

VEGETABLEPADTHAI

GOODTOKNOWAlthoughthisversionofaclassicThainoodledishisvegetarian,we’veaddedalittleoptionalproteinintheformofscrambledegg.Youcouldaddthinlyslicedpoachedchickenbreastinstead;addchickentotheskilletinstep3,tossingtocoatwithsauce.


8ouncesflat,widericenoodles2tablespoonsdark-brownsugar2tablespoonsfreshlimejuice,pluslimewedgesforserving3tablespoonssoysauce2teaspoonsvegetableoil,suchassafflower3scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1garlicclove,minced2largeeggs,lightlybeaten(optional)½cupfreshcilantroleaves,forgarnish¼cupchoppedroasted,saltedpeanuts,forgarnish

1Soaknoodlesaccordingtopackageinstructions,thendrain.Inasmallbowl,whisktogetherbrownsugar,limejuice,andsoysauce.

2Inalargenonstickskillet,heatoilovermedium-high.Addscallionwhitesandgarlic;cook,stirringconstantly,untilfragrant,30seconds.

Addeggs,ifusing,andcook,scrapingskilletwithaheatproofflexiblespatula,untileggsarealmostset,about30seconds.Transfereggmixturetoaplate.(Ifnotusingeggs,leavescallion-whitemixtureinskillet.)3Addnoodlesandsoysaucemixturetoskillet;cook,tossingconstantly,untilnoodlesaresoftandcoatedwithsauce,about1minute.Addeggmixtureandtosstocoat,breakingeggsupgently.Dividenoodlesamongfourshallowbowls;garnishwithcilantroandpeanuts,andservewithlimewedges.

perserving:315calories;7gfat(0.9gsaturatedfat);3.6gprotein;60.5gcarbohydrates;1.4g

fiber

POLENTAWEDGESWITHASPARAGUSANDMUSHROOMS

WHYIT’SLIGHTWedgesofpolentaarelightlybrushedwitholiveoilandbroiledinsteadoffried.Theasparagusspearsarebroiledalongsidethepolenta,andasmallamountofcreamisallittakestomakethemushroomstasteluxurious.


2cupsmilk3¼cupslow-sodiumstore-boughtchickenbroth¾cuppolentaCoarsesaltandgroundpepper

1tablespoonplus2teaspoonsvegetableoil,suchassafflower,plusmoreforbakingdish

1poundcreminimushrooms,trimmedandsliced¼inchthick2tablespoonsheavycream1poundasparagus,toughendstrimmed(stalkspeelediftough)

1Ina4-quartpot,bringmilkand2½cupsbrothtoaboilovermedium-highheat.Graduallywhiskinpolenta.Continuetowhiskuntilpolentathickens.Reduceheattolow,seasonwithsaltandpepper,andsimmergently,stirringoccasionallytopreventsticking,untilpolentaiscreamy

andjustpullsawayfromsidesofpan,about25minutes.

2Pourpolentaintoalightlyoiled8-inchsquarebakingdish;letcoolcompletely.Coverwithplasticwrapandrefrigerateuntilchilledandset,about1hour(orupto2days).

3Heatbroiler,withrack5inchesfromheat.Inalargeskillet,heat1tablespoonoilovermedium-high.Addmushroomsandcook,stirringoccasionally,untilgoldenbrown,about5minutes.Seasonwithsaltandpepper.Addremaining¾cupbrothandcookuntilreducedbyhalf,about4minutes.Stirincreamandcook2minutes.Removefromheat;covertokeepwarm.

4Meanwhile,heatarimmedbakingsheetinoven,5minutes.Cutpolentainto8wedgesandpatwedgesdry.Lightlybrushbothsideswith1½teaspoonsoil.Tossasparaguswithremaining½teaspoonoil.Spreadasparagusononehalfofhotsheetandseasonwithsaltandpepper;arrangepolentawedgesevenlyonotherhalf.

5Broiluntilasparagusiscrisp-tenderandpolentaisgolden,about6minutes,rotatingsheetandtossingasparagushalfwaythrough.Servepolentaandasparaguswithmushrooms.


fiberLEMONYPASTAWITHWILTEDARUGULA

WHYIT’SLIGHTAspringtimepastadishforgoesheavysauceinfavorofatoss-togethertoppingofarugula,lemonzestandjuice,andextra-virginoliveoil.AgenerousamountofPecorinoRomanocheeseensuresthedishsatisfiesbothappetiteandpalate.


Coarsesaltandgroundpepper¾poundshorttubularpasta3ounceswildorbabyarugula(3cups)2teaspoonsgratedlemonzest,plus1tablespoonlemonjuice2tablespoonsextra-virginoliveoil¾cupgratedPecorinoRomanocheese,plusmoreforserving(optional)

1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.

2Meanwhile,inalargebowl,combinearugulawithlemonzestandjuice;seasonwithsaltandpepper.

3Drainpastaandimmediatelyaddtoarugulaalongwithoilandcheese.Tossandseasonwithsaltandpepper.Servetoppedwithmorecheeseifdesired.


3.1gfiberINDIVIDUALPINTOANDBLACKBEANTAMALEPIES

SECRETINGREDIENTEachoftheselittlepieshasa“crust”madefrompolenta,awhole-grain,low-fatalternativetobutterydoughs.Thisrecipecallsforpreparedpolentainavacuum-wrappedtube,soldatmostsupermarkets;ifyoucan’tfindit,followtherecipeonthispagetomakeyourown,andcutintosmallrounds(insteadofwedges)withacookiecutterthesamesizeasthebakingdishes.

MAKES8 PREPTIME:35MINUTES TOTALTIME:1HOUR

2tablespoonsvegetableoil,suchassafflower2bunchesscallions,trimmed,whiteandgreenpartsseparatedandthinlysliced

4garliccloves,mincedCoarsesaltandgroundpepper

2cans(15.5ounceseach)pintobeans,rinsedanddrained2cans(15.5ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)dicedtomatoesinjuice½cupwater1tube(16ounces)preparedplainpolenta,slicedinto8equalroundsandpatteddry

1packedcupfreshcilantroleaves,coarselychopped,plusmoreforgarnish

(optional)½teaspoonhotsauce,suchasTabasco1½cupsshreddedpepperJackcheese(6ounces)Salsa,forserving(optional)

1Preheatovento400°F.Inalargesaucepan,heat1tablespoonoilovermedium;addwhitepartsofscallionsandgarlicandseasonwithsaltandpepper.Cookuntilsoftened,stirringconstantly,2to3minutes.Addbothbeans,tomatoes(withtheirjuice),andthewaterandbringtoaboil,mashingaboutone-quarterofthebeanswiththebackofaspoonagainstsideofpan.Reducetoasimmer;cookuntilmixturehasthickened,10to15minutes.

2Meanwhile,brusheight10-to12-ounceramekinsorcustardcupswithremainingtablespoonoil(ifusingpieplates,seebelow).Placeapolentaroundineachramekin.

3Removebeanmixturefromheat.Stiringreenpartsofscallions,cilantro,andhotsauce;seasonwithsaltandpepper.Spoonbeanmixtureintoramekins,dividingevenly,thentopwithcheese.Bakeuntilcheeseismeltedandfillingisbubbling,15to20minutes.Letstand10minutesbeforeserving.Ifdesired,garnishwithadditionalcilantro,andservewithsalsa.


Brusheachoftwodeep-dishpieplateswith1½teaspoonsoil.Slicepolentacrosswiseinto16equalrounds;place8roundsineachpieplate.Dividingevenly,topwithbeanmixture,thencheese.Bakeandletstandasdirected.

CHICKENCUTLETSWITHHERBBUTTER

GOODTOKNOWIttakesonlyatablespoon(ortwo)ofoliveoiltosautéchickencutletstoagoldenfinish.Dredgingthechickeninflourfirstencouragesbrowning,butthetemperatureofthepanistherealkey:Startwithahotskillet,andletthechickenformacrustbeforeturning.Afteryouremovethechickenfromthepan,incorporatethebrownedbitsintoaquicksaucewithwine,herbs,andsomebutter.


¼cupall-purposeflour8thinchickencutlets(1½poundstotal)Coarsesaltandgroundpepper

2tablespoonsoliveoil¾cupdrywhitewine2tablespoonscoldunsaltedbutter,cutintosmallpieces3tablespoonsfinelychoppedfreshflat-leafparsleyormint(oracombination)

1Placeflourinashallowdish.Patdrychicken,thenseasonwithsaltandpepperanddredgeinflourtocoat.Inalargeskillet,heat1tablespoonoilovermedium-high.Workinginbatches,cookchickenuntilbrowned,1to3minutesperside,addingmoreoiltoskilletasneeded.Transfereachbatchofchickentoaplateandtentlooselywith

foiltokeepwarm.

2Addwineandaccumulatedjuicesfromchickentoskilletandbringtoaboil.Cookuntilliquidhasreducedbyhalf,about4minutes.Returnchickentoskilletandturntocoat.Removeskilletfromheatandswirlinbutterandherbs.Seasonwithsaltandpepper.Serveimmediately.


fiberCHICKENTOSTADASALAD

GOODTOKNOWRotisseriechickenisagoodshortcut(useonlythebreastmeat)ifyoudon’thavetimetopoachyourown.Corntortillas—crispedintheoveninsteadoffried—provideacrunchybaseforafillingsaladpackedwithMexicanflavors.We’vestartedwithtomato,avocado,redonion,andcilantro,butyoucanaddotherfavoriteingredientssuchasslicedradishesorcorn—andperhapsalittlereduced-fatsourcreaminplaceofMexicancrema.



4corntortillas(6-inch)1tablespoonextra-virginoliveoil¾cupgratedMontereyJackcheese(3ounces)½smallredonion,finelydiced½teaspoonchilipowder1garlicclove,minced¼cupwater1tablespoonplus1teaspoonfreshlimejuice½headromainelettuce(6ounces),shredded1tomato,seededandchopped

1avocado,halvedlengthwise,pitted,peeled,anddicedFreshcilantro,forserving

1Preheatovento400°F.Placechickeninamediumpot.Addwatertocover,andbringtoaboil.Seasonwithsalt,cover,andreducetoabaresimmer;cook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutes.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.

2Meanwhile,lightlybrushbothsidesoftortillaswithatotalof2teaspoonsoilandplaceinasinglelayeronarimmedbakingsheet.Bakeuntilgoldenandcrisp,rotatingsheethalfwaythrough,about10minutes.Dividecheeseevenlyamongtortillasandbakeuntilcheeseisbubbling,about3minutes.Removefromoven.

3Inalargeskillet,heatremainingteaspoonoilovermedium-high.Addhalftheonionandcookuntilsoftened,about3minutes.Addchilipowderandgarlicandcook,stirring,untilfragrant,about30seconds.Addchickenandthewaterandseasonwithsaltandpepper.Cook,stirringfrequently,untilchickeniswarmedthroughandwaterisalmostevaporated,about2minutes.Stirin1teaspoonlimejuiceandremovefromheat.

4Inalargebowl,combinelettuceandremainingtablespoonlimejuice;seasonwithsaltandpepper.Tosswelltocoatanddivideamongtortillas;topeachwithchickenmixture,tomato,avocado,remainingonion,andcilantro.

perserving:326calories;17.5gfat(4.8gsaturatedfat);24.3gprotein;19.6gcarbohydrates;6

gfiberSHREDDEDCHICKENWITHKALEANDLENTILS

GOODTOKNOWLikechickpeasandotherlegumes,lentilsarehighinfiberandproteinandhaveverylittlefat.Addingthemtomaindishesallowsyoutocutbackontheamountofanimal-basedproteinssuchaspoultryandbeef.


1boneless,skinlesschickenbreasthalf(6to8ounces)Coarsesaltandgroundpepper

2tablespoonsextra-virginoliveoil1smallonion,finelychopped1teaspoonfreshthymeleaves2buncheskale,toughstemsremoved,leavestornintobite-sizepieces1can(15.5ounces)lentils,rinsedanddrainedLemonwedges,forserving

1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.

2Meanwhile,inalargeskillet,heat1tablespoonoilovermedium.Addonionandthyme;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionissoftened,about5minutes.Addkaleandcook,stirringoccasionally,untilwiltedandtender,4to6minutes.Transfertoamediumbowl.

3Addremainingtablespoonoilandthelentilstoskillet;seasonwithsaltandpepper.Cook,stirring,untilwarmedthrough,about20seconds.Transfertobowlwithkaleandaddchicken;tosstocombine.Divideevenlyamongfourbowls,squeezelemonwedgeovereach,andserve.


CAYENNE-RUBBEDCHICKENWITHAVOCADOSALSA

FLAVORBOOSTERAspicydryrubisagreat,no-caloriewaytoflavorskinlesschickenbreasts.Combinedwithredonionandlimejuice,heart-healthyavocadocreatesasoothingsalsaforanicebalanceofhotandcool.


4boneless,skinlesschickenbreasthalves(6to8ounceseach)1mediumredonion,finelydiced2tablespoonsfreshlimejuiceCoarsesaltandgroundpepper

¼teaspooncayennepepper2tablespoonsoliveoil1avocado,halvedlengthwise,pitted,peeled,andcutintomediumdice

1Patdrychicken.Inamediumbowl,combineonionandlimejuice.Inasmallbowl,combine1teaspoonsalt,¼teaspoonpepper,andthecayenne;rubmixturealloverchicken.

2Inalargeskillet,heatoilovermedium.Addchicken,andcookuntilbrownedontheoutsideandcookedthrough,8to10minutesperside.

3Justbeforeserving,foldavocadointoonionmixture;seasonwithsaltandpepper.Servechickentoppedwithsalsa.

perserving:344calories;13.7gfat(2.2gsaturatedfat);47gprotein;7gcarbohydrates;3.5gfiber

SPRING-VEGETABLECOUSCOUSWITHCHICKEN

FLAVORBOOSTERSThisone-dishmealisagreatexampleofhowthebrightnotesoflemon(zestandjuice)andparsleycanhelpreducetheneedforunwantedfat.Therecipeisveryadaptable;ifyouhaveothervegetablessuchasfreshspinachorsnappeasonhand,addthemtothecouscousattheend.Youcanalsosubstitutethelegandthighmeatfromarotisseriechicken.


3bone-in,skin-onchickenthighs(6to8ounceseach)Coarsesaltandgroundpepper

3tablespoonsunsaltedbutter4scallions,trimmed,whiteandgreenpartsseparatedandthinlyslicedcrosswise

2strips(1to2incheseach)lemonzest,plus1tablespoonfreshlemonjuice

1¼cupswater1poundasparagus,toughendstrimmed,cutinto½-inchpieces½cupfrozenpeas(donotthaw)1cupcouscous2tablespoonsfinelychoppedfreshflat-leafparsley

1Preheatovento450°F.Heatalargeovenproofskilletovermedium-high.Seasonchickenwithsaltandpepper.Cookchicken,skinsidedown,untilskinisbrowned,5to7minutes.Flipchickenandcookuntilbrowned,about3minutes.Transferskillettoovenandroastuntilchickeniscookedthrough,about20minutes.Removefromovenandletcool,thenshredintobite-sizepieces.

2Inamediumsaucepan,meltbutterovermedium-highheat.Addscallionwhitesandcook,stirringconstantly,untilsoftened,about3minutes.Addlemonzestandthewater,andseasonwithsaltandpepper.Coverandbringtoaboil,thenaddasparagusandpeas.Returntoaboil,stirincouscous,thenaddchickenandremovefromheat.Coverandletstand7minutes.

3Addlemonjuiceandparsleyandseasonwithsaltandpepper.Fluffcouscouswithaforkandserve.

perserving:377calories;13gfat(6.6gsaturatedfat);22.2gprotein;42gcarbohydrates;5.8g

fiberTURKEYWITHMOLESAUCE

GOODTOKNOWThefull-flavoredtraditionalMexicansaucecalledmoleismadefromdriedchile,garlic,tomatoes,chocolate,andspices.Servetheleftoversaucewithporkoruseittomakeenchiladas.Here,asaladofromaineandradishplusricefleckedwithscallioncompletesthemeal.


¾cupMoleSauce(recipefollows)½cupwater1tablespoonoliveoil1boneless,skinlessturkeybreasthalf(about2pounds)Coarsesaltandgroundpepper

½teaspoonsesameseeds,forgarnish(optional)

1Preheatovento325°F.Whisktogethermolesauceandthewateruntilsmooth.Inalargeheavyovenproofsaucepan,heatoilovermedium-high.Patdryturkeyandseasonwithsaltandpepper.Cook,roundedsidedown,untilbrowned,about5minutes.Turnbreast;pourmolemixtureoverturkey.

2Coverpantightly;bakeuntilaninstant-readthermometerinsertedinthethickestpartofturkeyregisters145°F,about40minutes.Transfertoacuttingboard;letrest10minutesbeforethinlyslicingagainstthe

grain.

3Stirsauceinpantocombineandservewithturkey.Garnishwithsesameseeds,ifdesired.

perserving(withoutriceandsalad):246calories;8.4gfat(1.3gsaturatedfat);34.2gprotein;7.8gcarbohydrates;1.3gfiber

2tablespoonsoliveoil1driedanchochile⅓cupblanchedalmonds2garliccloves2corntortillas(6-inch),cutinto½-inch-widestrips1smallonion,halvedandthinlysliced2plumtomatoes¼cupraisins1teaspoonred-pepperflakes1ouncesemisweetchocolate,chopped¼teaspoongroundcinnamon¼cupwaterCoarsesaltandgroundpepper

1Inalargeheavysaucepan,heatoilovermedium-high.Addancho;cookuntilsoft(donotbrown),30to60seconds.Removewithaslottedspoon;discardstem.

2Addalmonds,garlic,andtortillastopan;cook,stirring,untiltoasted,2to3minutes;transfertofoodprocessorwithslottedspoon.

3Addonionandtomatoestopan;cookuntiltomatoesbegintoblacken,8to10minutes(reduceheatifnecessary).Addraisinsandpepperflakes;transfermixturetofoodprocessor.

4Addchocolate,cinnamon,andanchotofoodprocessor;puréetoacoarsepaste,about3minutes.Addthewater;puréeuntilsmooth,about7minutes.Seasonwithsaltandpepper.(Saucecanberefrigeratedupto1weekorfrozenupto3monthsinanairtightcontainer.Thawoverlowheatorinthemicrowave.)MAKES1½CUPS

FLANKSTEAK,SNAP-PEA,ANDASPARAGUSSTIR-FRY

WHYIT’SLIGHTInthisrecipe,thesteakandvegetablesarecookedonthestove,withjustonetablespoonofoilforthewholedish.Becauseflanksteakisoneoftheleanestcutsofbeef,becarefulnottoovercookit,andslicethemeatthinlyagainstthegrainforthemosttenderresults.


1cuplong-grainwhiterice1tablespoonvegetableoil,suchassafflower1poundflanksteakCoarsesaltandgroundpepper

8ouncessugarsnappeas,trimmed(seebelow)1bunchasparagus(1pound),toughendsremoved,cutinto2-inchlengths4garliccloves,thinlysliced½teaspoonred-pepperflakes¼cupwater2tablespoonssoysauce2tablespoonsricevinegar(unseasoned)

1Cookriceaccordingtopackageinstructions.Meanwhile,inalarge

skillet,heatoilovermedium-high.Patdrysteakandseasonwithsaltandpepper.Addtoskilletandcook4to6minutespersideformedium-rare.Transfertoaplate,andtentlooselywithfoil.

2Combinesnappeas,asparagus,garlic,red-pepperflakes,andthewaterinsameskillet.Cook,tossing,untilvegetablesarecrisp-tender,3to5minutes.Addsoysauceandvinegar;tosstocombine.

3Slicesteakthinlyacrossthegrain.Toserve,dividesteak,vegetables,andriceamongfourplates,anddrizzlewithpanjuices.


Totrimsnappeas,cutoffstemendwithaknife.Or,ifthestringisespeciallytough,snapoffstemendwithfingers,andpullstringdownthepod.

BEEFROLLSWITHSPRINGSALAD

WHYIT’SLIGHTJustthree-quartersofapoundofbeefservesfourasamaincoursewhenrolledaroundafillingofpeppersandcheeseandaccompaniedbyaleafysalad.Thisdishisjustasdelicious(andevenleaner)withchickenorturkeycutletsinsteadofbeef.


1tablespoonplus2teaspoonsoliveoil2mediumonions,halvedandsliced¼inchthick3redororangebellpeppers,ribsandseedsremoved,sliced¼inchthickCoarsesaltandgroundpepper

¾cupwater¾poundthinlyslicedtoproundbeef,cutinto4equalpieces2ouncespepperJackcheese,thinlysliced2teaspoonsoliveoil1package(7ounces)springlettucemix1½teaspoonssherryvinegar

1Inalargeskillet,heat1tablespoonoilovermedium-high.Addonionsandpeppers;cook,stirringoccasionally,untilbeginningtobrown,about7minutes.Seasonwithsaltandpepperandaddthewater;coverandsimmer3minutes.Uncoverandcook,stirringoccasionally,untilvegetablesaresoftandliquidhasevaporated,about2minutes.

2Patmeatdrywithpapertowelsandseasonwithsaltandpepper.Placecheeseandonion-peppermixtureincenterofbeefpieces.Beginningwithnarrowendofmeat,rollfillinguptightly.Carefullyflipmeatseamsideupandsecurewithtoothpicks.

3Heatamediumskilletovermedium-high;brushwith1teaspoonoil.Placemeatrolls,seamsidedown,inskillet;cook,turningoccasionally,untilbeefbrownsandcheesemelts,about8minutes(reduceheatifbeefisbrowningtooquickly).Transferbeefrollstoaplate.

4Tosslettucewithvinegarandremainingteaspoonoil;seasonwithsaltandpepper.Removetoothpicksfrombeefrolls;servewithsalad.


gfiberLEGOFLAMBWITHMINTSAUCE

GOODTOKNOWLambneedsfewadditionalingredientstomakeitflavorful.Inthisrecipe,themeatisrubbedwithsalt,pepper,andoliveoil,thenstuddedwithgarlicsliversbeforebeingroasted.Asaucemadefromfreshmintisavibrantalternativetothetraditionalmintjellyasanaccompaniment.Servethelambwithroastednewpototoesandasprigofwatercress.


1wholebone-inlegoflamb(7to8pounds),trimmedofexcessfatandmembraneCoarsesaltandgroundpepper

1tablespoonoliveoil4largegarliccloves,cutinto20sliverstotalMintSauce(recipefollows)

1Preheatovento450°F,withrackinlowerthird.Rublambwithagenerousamountofsaltandpepper,thenrubwithoil.Withthetipofasharpparingknife,cuttwenty½-inch-deepslitsalloverlamb;insertagarlicsliverintoeachopening.

2Placelambonaroastingracksetonarimmedbakingsheetorroastingpan;transfertooven.Immediatelyreduceovento325°F.Roastlambuntilaninstant-readthermometerinsertedinthethickestpart(avoiding

bone)registers125°Fto135°Fforrare,or135°Fto140°Fformedium,1¼to1¾hours.Removefromoven;tentwithfoilandletrest10to15minutesbeforecarving.Servewithmintsauce.


½cupwhite-winevinegar1cupsugar½cupwater1cuppackedfreshmintleaves,coarselychopped

Inasmallsaucepan,bringvinegar,sugar,andthewatertoaboil.Reduceheat;simmeruntilliquidissyrupyandreducedto1cup,10to15minutes.Removefromheat,stirinmint,andletcoolcompletely.(Saucecanberefrigeratedupto1weekinanairtightcontainer.)MAKESABOUT1½CUPS

ASIANSTEAKSALADWITHCUCUMBERANDNAPACABBAGE

FLAVORBOOSTERToastedsesameoil,usedinmanyAsiandishes,hasarobustandnuttytaste.Combinedwithricevinegar,limejuice,garlic,andred-pepperflakes,itmultitasksinthisrecipeasbothmarinadeandsaladdressing.


¼cupfreshlimejuice(fromabout2limes)¼cupricevinegar(unseasoned)2tablespoonsvegetableoil,suchassafflower1tablespoontoastedsesameoil½teaspoonred-pepperflakes1garlicclove,smashedandpeeled1poundflanksteak¼cupsoysauce½headnapacabbage(1pound),thinlyslicedcrosswise1Englishcucumber,halvedlengthwiseandthinlyslicedonthediagonal¼cupcoarselychoppedunsaltedroastedpeanuts

1Heatbroiler,withrack4inchesfromheat.Inasmallbowl,whisk

togetherlimejuice,vinegar,bothoils,red-pepperflakes,andgarlic.

2Piercesteakalloverwithafork;placeinashallowdishorresealableplasticbag.Poursoysauceandhalfoflime-juicemixtureoversteak(reserveremaininghalffordressing),andmarinateatroomtemperature,10minutes(orupto1day,covered,intherefrigerator).

3Liftsteakfrommarinade(discardmarinade),andplaceonafoil-linedrimmedbakingsheet.Broil,withoutturning,8to10minutesformedium-rare.Removefrombroiler;tentwithfoilandletrest5to10minutesbeforeslicingthinlyonthediagonal,againstthegrain.

4Inalargebowl,tosscabbageandcucumberwithreserveddressing.Toserve,dividesaladamongfourplates;topwithsteakandpeanuts.


2.7gfiberSEAREDPORKTENDERLOINWITHPOMEGRANATEGLAZE

FLAVORBOOSTERAlthoughthecrimsonglazecontainsonlyafewingredients,ittastessurprisinglyrich,thankstomolassesandtartpomegranatejuice.HeretheporkisservedwithcouscousandasaladofBibblettuce,celery,andparsley.


1tablespoonoliveoil1porktenderloin(about1pound)Coarsesaltandgroundpepper

1cupunsweetenedpomegranatejuice1tablespoonunsulfuredmolasses¼cupdriedcurrants

1Preheatovento350°F.Inalargeovenproofskillet,heatoilovermedium-high.Patdryporkandgenerouslyseasonwithsaltandpepper;cookuntilbrownedonallsides,6to8minutes.Transferskillettooven,androastuntilaninstant-readthermometerinsertedinthickestpartoftenderloinregisters140°F,10to15minutes.Removeporkfromoven,placeitonaplate,andtentwithfoil.

2Addpomegranatejuice,molasses,andcurrantstoskilletandbringtoaboilovermedium-highheat.Cookuntilsauceisthickenedtoaglaze(itshouldcoatthebackofaspoonandholdalinedrawnthroughitwithyourfinger),5to6minutes.Toserve,sliceporkagainstthegrain,anddrizzlewithglaze.


You’llfindbottledpomegranatejuiceinmostsupermarketsandhealth-foodstores.Checktheingredientslist,andselectonewithoutaddedsugar,otherjuices,orpreservatives.

LIGHTERPULLED–PORKSANDWICHES

WHYIT’SLIGHTManyversionsofNorthCarolinapulledporkaremadewithporkshoulder,butthisoneusestenderloinforlessfat.Uselightordarkbrownsugardependingonyourtastepreference;darkoffersamorepronouncedmolassesflavor.Plentyoflightcabbageslawontopbringsthesandwichintobalance.


1can(15ounces)crushedtomatoesinpurée1tablespoonlight-ordark-brownsugar2garliccloves,finelychopped1tablespoonspicybrownmustard½cupplus1tablespoonwaterCoarsesaltandgroundpepper

1porktenderloin(about1pound),cutinto4pieces¼cuplightmayonnaise1tablespoonplus1teaspooncidervinegar¼teaspoonceleryseeds¼smallheadgreencabbage,shredded4whole-wheatrolls,split

1Inamediumsaucepan,stirtogethertomatoes(withpurée),sugar,

garlic,mustard,and½cupwater;seasonwithsaltandpepper.Bringtoaboil;addpork,cover,andsimmeruntiltender,18to20minutes.Transferporktoaplatetocool.Continuetosimmersauce(uncovered)overmediumheatuntilreducedbyhalf,about20minutes.

2Meanwhile,inasmallbowl,whisktogethermayonnaise,1tablespoonvinegar,theceleryseeds,andremaining1tablespoonwater;seasonwithsaltandpepper.Addcabbage,andtosstocoat.

3Shredporkwithtwoforks,andreturntosauce;stirinremainingteaspoonvinegar.Serveporkonrolls,toppedwithcabbagemixture.


SPAGHETTIWITHFRISÉEANDFRIEDEGG

WHYIT’SLIGHTThebelovedcombinationofspaghetti,bacon,andeggs(asinspaghetticarbonara)canstillfitwithinalow-fatdietbyreplacingsomeofthepastawithwiltedfrisée.Topeachservingwithsomecrispedbaconpiecesandafriedegg.


Coarsesaltandgroundpepper8ouncesspaghetti8ouncesbacon(8strips),cutinto1-inchpieces1largeheadfrisée,coarselychopped2tablespoonssherryvinegar4largeeggsGratedParmesancheese,forserving(optional)

1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Reserve¼cuppastawater;drainpastaandtransfertoalargebowl.

2Meanwhile,cookbaconinalargenonstickskilletovermedium-highheatuntilbrowned,about7minutes,pouringoffandreservingrenderedfathalfwaythrough.Withaslottedspoon,transferbacontopaper

towelstodrain.

3Addfriséetoskilletandseasonwithsaltandpepper.Cook,stirring,untilfriséejustbeginstowilt,1½to2minutes.Stirinvinegarandtransfertobowlwithpasta.Addreservedpastawaterandtosstocombine.

4Returnskillettomediumheatandaddreservedbaconfat.Workingintwobatches,fryeggsuntilwhitesarejustsetandedgesaregoldenbrown,about2minutes.Seasonwithsaltandpepper.Servepastatoppedwithbacon,Parmesan(ifdesired),andafriedegg.


5.8gfiberPORKCUTLETSWITHARUGULASALADANDSAUTÉEDTOMATOES

WHYIT’SLIGHTAverythinporkcutletisahealthfulmaincoursemeat,evenaftersautéinginoliveoil;thesecretistoonlydredgeinflourandskipthemoretraditionalbread-crumbcoatings.Fillouttheplatewithvegetablessuchasleafygreensandsautéedcherrytomatoes.


2tablespoonsfreshlemonjuice,pluswedgesforserving2tablespoonsoliveoilCoarsesaltandgroundpepper

4bonelessporkloinchops(5ounceseach),excessfatremoved¼cupall-purposeflour1pintcherrytomatoes,halved4bunchesarugula(about1poundtotal),thickstemstrimmed,washedwellanddriedShavedParmesancheese,forserving(optional)

1Inalargebowl,combinelemonjuiceand1teaspoonoil.Seasondressingwithsaltandpepper.

2Placeporkonaworksurface;tobutterflychops,sliceeachoneinhalfhorizontally,stoppingbeforecuttingallthewaythrough.Openuplikeabook.Then,oneatatime,placeopenedchopsbetweentwolargepiecesofplasticwrap.Usingameatmalletorthebottomofasmallheavypan,pounduntilaneven¼inchthickness.Onaplate,combineflour,1teaspoonsalt,and¼teaspoonpepper.Dredgeeachcutletinflourmixturetocoatcompletely,thenshakeoffexcess.

3Inamediumskillet,heat1teaspoonoilovermedium-high.Addtomatoes,andcookuntilsoftened,about5minutes.Removetomatoes.

4Insameskillet,heat2teaspoonsoilovermedium-high.Add2cutlets;cookuntilbrowned,1to2minutes.Turnover;cookuntilcookedthrough,about30secondsmore.Transfertoaplate;tentwithfoiltokeepwarm.Repeatwithremaining2teaspoonsoiland2cutlets.

5.Addarugulatobowlwithdressing;tosstocoat.Dividetomatoesamongplates;add1cutlettoeach.Topporkwitharugulaand,ifdesired,Parmesan.Servewithlemonwedges.


2.9gfiberSALMONINPARCHMENTWITHGREENBEANSANDLEMONZEST

WHYIT’SLIGHTThesalmonandgreenbeans—alongwithcapersandstripsoflemonzest—aresteamedinparchment(seethispage),withonlyoneteaspoonoliveoilperpacket.


4skinlesssalmonfillets(about6ounceseach)¾poundgreenbeans,trimmed12widestrips(1to2inches)lemonzest(from2lemons)1tablespoonplus1teaspooncapers,rinsedanddrainedCoarsesaltandgroundpepper

1tablespoonplus1teaspoonoliveoil

1Preheatovento400°F.Placesalmonfilletsincenteroffour16-inch-longpiecesofparchment.Topwithgreenbeans,lemonzest,andcapers.Seasonwithsaltandpepperanddrizzleeachwith1teaspoonoil.Foldparchmentintoa“twist”or“envelope”shape.

2Placepacketsonarimmedbakingsheetandtransfertooven.Cookuntilpacketsarepuffedup(salmonwillbeopaquethroughout),12to15

minutes.Serveimmediately.


gfiberSTEAMEDCODWITHGINGER

GOODTOKNOWCodandotherlean,firm-fleshedfisharegoodchoicesforsteaming,sincetheystaymoistaftercooking.Tosteamintheoven,combinefilletsinabakingdishwithricevinegar(oranotherflavorfulliquid,suchaslemonjuiceorwine),oil,andaromatics,thencoverthedishtightlytotrapinmoistureasthefishcooks.


4scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced2tablespoonsmincedpeeledfreshginger2tablespoonsricevinegar(unseasoned)2tablespoonsvegetableoil,suchassafflower¼teaspoonred-pepperflakes1teaspoonsugarCoarsesalt

4skinlesscodfillets(about6ounceseach)

1Preheatovento375°F.Inashallownonreactive2-quartbakingdish,stirtogetherscallionwhites,ginger,vinegar,oil,red-pepperflakes,andsugar.Seasonwithsalt.Addcodandletmarinateatroomtemperature20minutes,turningonce.

2Covertightlywithparchment,thenfoil.Transfertoovenandcook

untilfishisopaquethroughout,30to35minutes.Removefromoven,garnishwithscalliongreens,andserve.


fiberSALMONWITHBROWNSUGAR–MUSTARDGLAZE

FLAVORBOOSTERSalmonfilletsaredressedwithasweet-and-sourglazethatcombinesdark-brownsugarwithpungentwhole-grainmustard.Arrangethefishonaplatterwithwatercressandlemonwedgesforanimpressivepresentationfitforadinnerparty.


1tablespoonextra-virginoliveoil1largeshallot,minced¼cupred-winevinegar¼cupwhole-grainmustard¼cuppackeddark-brownsugarCoarsesaltandgroundpepper

1sidesalmon(about3pounds),skinremoved,cutinto8fillets1bunchwatercress(about¾pound),thickstemstrimmedLemonwedges,forserving

1Heatbroiler,withrackintopposition.Inasmallsaucepan,heatoilovermedium-high.Addshallotandcook,stirringoften,untilsoftened,

about3minutes.Addvinegarandcookuntilalmostevaporated,about1minute.Addmustardandbrownsugar;stiruntilwarmandcombined,about1minute.Seasonwithsaltandpepperandremovefromheat.(Tostore,refrigeratecooledglazeinanairtightcontainer,upto1day.)2Linearimmedbakingsheetwithparchment,ifdesired(foreasycleanup).Placesalmonfilletsonbakingsheetandseasonwithsaltandpepper.Transfer½cupglazetoasmalldishandbrushontopofsalmon.Broilsalmonuntilglazeisbubblingandfishisopaquethroughout,5to10minutes,dependingonthickness.Removefrombroiler;brushremainingglazeoverfillets.Servesalmonwithwatercressandlemonwedges.


LEMON-HORSERADISHFISHCAKES

SECRETINGREDIENTCrackercrumbshelpbindthefishmixturesoitholdstogetherwhencooked;theyalsolendacrunchycoatingtothecakes,whicharedredgedinthecrumbsbeforebaking.Putthecrackersinaresealableplasticbagandcrushwitharollingpinorsmallheavyskillet,orpulseinafoodprocessoruntilcoarselyground.


3tablespoonsoliveoil2poundstilapiafillets(about6)Coarsesaltandgroundpepper

2largeeggs,lightlybeaten½cuplightmayonnaise½cupcoarselychoppedfreshflat-leafparsley,plussprigsforgarnish(optional)

¼cupfreshlemonjuice(fromabout2lemons)3tablespoonspreparedhorseradish1½cupscoarsecrackercrumbs(fromabout36crackers)Tartarsauce,forserving(optional)

1Preheatovento400°F.Brusheachoftworimmedbakingsheetswith

1½teaspoonsoil.Placefilletsonsheets;seasonwithsaltandpepper.Roastuntilcookedthrough,10to15minutes.Letcoolcompletely;patdrywithpapertowels.Withafork,flakefishintosmallpieces.

2Inalargebowl,combineeggs,mayonnaise,parsley,lemonjuice,andhorseradish.Foldinfishand½cupcrackercrumbs;seasonwithsaltandpepper.Placeremaining1cupcrumbsonaplate.Form16cakes,usingabout¼cupfishmixtureforeach.Gentlydredgecakesincrumbs,pressingtohelpadhere.

3Inalargeskillet,heat1tablespoonoilovermedium-high.Place8cakesinskillet;cookuntilgoldenbrown,4to6minutesperside.Transfertoaplatter.Repeatwithremainingtablespoonoilandcakes.Servewithtartarsauceandparsleysprigs,ifdesired.


Placeuncookedcakesonabakingsheet,andfreezeuntilfirm.Wrapeachinplastic;transfertoresealablefreezerbags.Freezeupto3months.Defrostovernightinrefrigeratorbeforecooking.

SHRIMPANDCABBAGELOMEIN

WHYIT’SLIGHTCutstripsofslicedcabbagetoresemblelong,thinnoodlesandyoucanreducetheamountofrealnoodlesbyhalf.Cookedbriefly,thecabbagewiltsslightlybutretainssomeofitscharacteristiccrunch.Linguinestandsinfortheusualwheat-flournoodles(calledlomein)inthisversionoftheChinesetake-outfavorite,butyoucanuseAsiannoodlesifyouhavethem.


Coarsesaltandgroundpepper8ounceslinguineorAsiannoodles¼cupsoysauce¼cupricevinegar(unseasoned)2teaspoonsgratedpeeledfreshginger½teaspoonsugar½teaspoonred-pepperflakes1tablespoonvegetableoil,suchassafflower1poundlargeshrimp,peeledanddeveined2garliccloves,minced1headgreencabbage(about2pounds),halved,cored,andthinlysliced½cupwater¼cupfreshcilantro,forserving(optional)

1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Drainandreturntopot.

2Whilepastaiscooking,combinesoysauce,vinegar,ginger,sugar,andred-pepperflakesinasmallbowl.Heatoilinalargeskilletovermedium.Addshrimpandhalfthegarlic;seasonwithsaltandpepper.Cook,tossingfrequently,untilshrimpareopaquethroughout,2to3minutes.Transfertoaplate.

3Inthesameskillet,combinecabbage,remaininggarlic,andthewater.Cook,stirringoccasionally,untilcabbageiscrisp-tender,6to7minutes.Transfertopotwithpasta.Addsoysaucemixtureandshrimp;tosstocombine.Serveimmediately,garnishedwithcilantroifdesired.


fiberASPARAGUSWITHCREAMYMUSTARDSAUCE

1poundasparagus,toughendstrimmed2tablespoonsmayonnaise1tablespoonoliveoil1tablespoonwhite-winevinegar1tablespoonDijonmustardCoarsesaltandgroundpepper

1Preparealargeice-waterbath.Setasteamerbasketinalargepotfilledwith1inchboilingwater.Addasparagus,cover,andcookuntilcrisp-tender,2to6minutes(dependingonthickness).Immediatelyplungeasparagusintotheicebathandletcool.Drainandpatdrywithpapertowelsandtransfertoaservingplatter.

2Stirtogethermayonnaise,oil,vinegar,andmustard.Seasonwithsaltandpepper.Drizzleoverasparagusandserveimmediately.SERVES4


fiberMINTEDPEAMASH

1tablespoonunsaltedbutter2bags(10ounceseach)frozenpeas,thawed⅓cuplightlypackedfreshmintleaves,coarselychoppedCoarsesaltandgroundpepper

Inalargeskillet,meltbutterovermedium-highheat.Addpeasandcook,stirringconstantly,untilwarmedthrough,about5minutes.Transfertoafoodprocessorandpulseuntilcoarselypuréed.Stirinmintandseasonwithsaltandpepper.Servewarm.SERVES4


gfiberCILANTRO-LIMERICE

1½cupsplus2tablespoonswater1cuplong-grainwhitericeCoarsesalt

½cupfreshcilantroleaves2tablespoonsfreshlimejuice1tablespoonoliveoil1garlicclove

1Inamediumsaucepan,bring1½cupswatertoaboil.Addriceand¼teaspoonsalt;coverandreducetoasimmer.Cookuntilwaterisabsorbedandriceisjusttender,16to18minutes.

2Meanwhile,inablender,puréecilantro,limejuice,oil,garlic,andremaining2tablespoonswateruntilsmooth.Stirintocookedriceandfluffwithafork.Serveimmediately.SERVES4


fiberASPARAGUS,PEAS,ANDRADISHESWITHTARRAGON

3poundsasparagus,toughendstrimmed,cutinto2-inchpiecesCoarsesaltandgroundpepper

3tablespoonsunsaltedbutter1package(10ounces)frozenpeas,thawed1poundradishes,halvedandthinlysliced⅓cupfreshtarragon,coarselychopped

1Preparealargeice-waterbath,andlineabakingsheetwithadoublethicknessofpapertowels.

2Cookasparagusinapotofboilingsaltedwateruntilcrisp-tender,3to4minutes.Withaslottedspoon,transfertotheicebath.Letcoolcompletely,thentransfertolinedbakingsheetandpatdry.

3Heatbutterinsamepotovermedium.Addasparagusandpeas.Coverandcook,stirringoccasionally,untilheatedthrough,6to8minutes.Removefromheat;stirinradishesandtarragon.Seasonwithsaltandpepper;serve.SERVES8


fiberICEBERGSLAW

3tablespoonslow-fatbuttermilk3tablespoonsplainlow-fatyogurt½smallshallot,mincedCoarsesaltandgroundpepper

1headiceberglettuce(1pound),quartered,cored,andshredded1tablespoonfinelychoppedfreshdill1tablespoonfinelychoppedfreshflat-leafparsley

1Inalargebowl,whisktogetherbuttermilk,yogurt,andshallot;seasonwithsaltandpepper.Addlettuceandtosstocoatwithdressing.Coverandrefrigerateatleast1hour(orupto1day).

2Justbeforeserving,stirindillandparsley;seasonwithmoresaltandpeppertotaste.SERVES4


fiberBEETANDCARROTSLAW

¼cupfreshorangejuice2tablespoonsoliveoil2teaspoonsred-winevinegar1½teaspoonsDijonmustardCoarsesaltandgroundpepper

1mediumbunchbeetswithgreens(about1pound)2mediumcarrots,grated

Inalargebowl,whisktogetherorangejuice,oil,vinegar,andmustard;seasonwithsaltandpepper.Cutgreensoffbeets;discardstemsandcutleavescrosswiseinto¼-inch-widestrips,thenwashwellanddry.Peelandgratebeets;placeinasieveandrinseuntilwaterrunsclear,thensqueezedrywithpapertowels.Addtobowlalongwithbeetleavesandcarrots.Tosstocombine.Letstand15minutesbeforeserving.SERVES4


fiberREDCABBAGESLAW

¼cuplightmayonnaise2tablespoonswhite-winevinegar2teaspoonssugarCoarsesaltandgroundpepper

½smallheadredcabbage,quartered,cored,andshredded2tablespoonsfinelychoppedfreshcilantro

1Inalargebowl,whisktogethermayonnaise,vinegar,andsugar;seasonwithsaltandpepper.Addcabbageandtosstocoatwithdressing.Coverandrefrigerateatleast1hour(orupto1day).

2Justbeforeserving,stirincilantro;seasonwithmoresaltandpepper.SERVES4

perserving:93calories;5.2gfat;1.9gprotein;12.1gcarbohydrates;3gfiber

ASIANSLAW

2tablespoonsfreshlimejuice2tablespoonsricevinegar(unseasoned)1tablespoonvegetableoil,suchassafflower2teaspoonssugarCoarsesalt

½smallheadSavoyorgreencabbagequartered,cored,andshredded1cupfreshcilantroleaves4scallions,trimmedandcutintomatchsticks1mediumcarrot,grated½jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)

Inalargebowl,whisktogetherlimejuice,vinegar,oil,andsugar;seasonwithsalt.Addcabbage,cilantro,scallions,carrot,andjalapeño.Tosstocombine.Letstand15minutesbeforeserving.SERVES4


BLACKBEANSWITHLIMEANDSCALLIONS&WATERCRESSANDPEPITASALAD

FLAVORBOOSTERSMexican-inspiredflavorsmakethesehardysideshardtoresist.Blackbeansareenlivenedbychilipowderandlime;pepperywatercressistoppedwithcrunchytoastedpepitasandacumin-scenteddressing.

1tablespoonoliveoil2scallions,trimmed,whiteandgreenpartsseparatedandthinlyslicedCoarsesaltandgroundpepper

2cans(19ounceseach)blackbeans,rinsedanddrained1teaspoonchilipowder¼cupwater1tablespoonfreshlimejuice

1Inamediumsaucepan,heatoilovermedium.Addwhitepartsofscallions,andseasonwithsaltandpepper.Cookuntilsoftened,stirringfrequently,about3minutes.

2Addbeans,chilipowder,andthewater.Cookuntilwarmedthrough,stirringoccasionally,about5minutes.Removefromheat,andstirinlimejuice;seasonwithmoresaltandpepper.Serveimmediately,garnishedwithscalliongreens.SERVES6


⅓cuppepitas(hulledpumpkinseeds)2tablespoonswhite-winevinegar½teaspoongroundcuminCoarsesaltandgroundpepper

3tablespoonsoliveoil1½poundswatercress,toughstemsremoved

1Preheatovento350°F.Spreadpepitasonarimmedbakingsheet;toastuntilgoldenbrown,tossingoccasionally,10to15minutes.

2Inalargebowl,whisktogethervinegarandcumin;seasonwithsaltandpepper.Whiskinoil.Addwatercress;tosstocombine.Serveimmediately,garnishedwithpepitas.SERVES6


Removethewhitehullfrompumpkinseeds,andyou’releftwithaMexicanfavorite:delicatelyflavoredgreenpepitas.Lookforthemnexttonutsatyoursupermarket,inMexicanspecialtyshops,orinhealth-foodstores.Toastthemandtryinasaladorasahealthysnack.

BROCCOLI,SNAPPEAS,ANDASPARAGUSINPARCHMENT

GOODTOKNOWCookingvegetablesinparchmentisagreatwaytohighlighttheirflavorwhilepreservingtheirnutrients(andlow-calorieprofiles).Groupvegetableswithsimilarcookingtimessothey’llbereadyatonce.

1½cupssmallbroccoliflorets(from1headbroccoli)½bunchasparagus(6ounces),toughendstrimmed,cutinto2-inchlengths

1¼cupssugarsnappeas,trimmed1tablespoonunsaltedbutter(optional)Coarsesaltandgroundpepper

1Preheatovento400°F.Placebroccoli,asparagus,snappeas,andbutter(ifusing)incenterofa24-inch-longpieceofparchment.Seasonwithsaltandpepper.Foldintoa“twist”or“envelope”shape.

2Placepacketonarimmedbakingsheetandbakeuntilpacketispuffedupandvegetablesarejusttender,10to12minutes.SERVES4

perserving(withoutbutter):76calories;0.6gfat(0.1gsatfat);5.9gprotein;14.1gcarbohydrates;5.5gfiber

POTATOES,LEEKS,ANDCARROTSINPARCHMENT

¾poundsmallpotatoes,scrubbedandhalvedorquartered2mediumleeks,whitepartsonly,halvedlengthwise,cutinto3-inchpieces,andwashedwellanddried

8ouncessmallcarrots,halvedcrosswiseiflong,orlargecarrots,cutintothin3-inchsticks

10sprigsthyme1tablespoonunsaltedbutter(optional),cutintosmallpiecesCoarsesaltandgroundpepper

1Preheatovento400°F.Placepotatoes,leeks,carrots,thyme,andbutter(ifusing)incenterofa24-inch-longpieceofparchment.Seasonwithsaltandpepper.Foldintoa“twist”or“envelope”shape.

2Placepacketonarimmedbakingsheetandbakeuntilpacketispuffedupandpotatoesaretender,25to30minutes.SERVES4

perserving(withoutbutter):117calories;0.4gfat(0.1gsatfat);3gprotein;26.8g

carbohydrates;4.3gfiberSPARKLINGSORBETFLOATS

GOODTOKNOWSparklingProseccoaddseffervescence—andnotanounceoffat—togrown-upsorbetfloats;tequilacombineswithorangeandlimeinagranitathattasteslikeafrozenmargarita,saltedglassrimsandall.

½cupraspberrysorbet½cuplemonsorbet½cupchilleddrysparklingwine,suchasProseccoFreshmintleaves,forgarnish

Placetwosmallglassbowlsinthefreezeruntilchilled,atleast5minutes.Meanwhile,letsorbetssitatroomtemperatureuntilslightlysoftened.Divideraspberryandlemonsorbetevenlybetweenbowls.Poursparklingwineoversorbets,andgarnishwithmint;serveimmediately.SERVES2

perserving:162calories;0gfat;0.1gprotein;30.9gcarbohydrates;1.4gfiber

MARGARITAGRANITA

3¾cupswater1cupplus2tablespoonssugar1tablespoonfinelygratedlimezest,plus¼cupplus2tablespoonsfreshlimejuice(fromabout3limes)3tablespoonstequila

2tablespoonsfreshorangejuice¼teaspooncoarsesaltLimewedges,forserving(optional)

1Inamediumsaucepan,bringthewaterandsugartoaboilovermedium-highheat,stirring,untilsugarhasdissolved,about1minute.Removefromheat.Stirinlimezestandjuice,tequila,orangejuice,andsalt.

2Pourmixtureintoa2-quartshallownonreactivebakingdish;letcool,thencovertightlywithplasticwrap.Freezeuntilset,about6hours(orupto1day).Usingthetinesofafork,scrapemixtureuntilflakesform.Granitaisbestservedimmediately,butcanbecoveredandfrozenuptoseveralhours.Servewithlimewedges,ifdesired.SERVES6

perserving:117calories;0gfat;0.1gprotein;29gcarbohydrates;0.1gfiber

Chillingthedishinthefreezerbeforepouringinthelimemixturewillhelpthegranitafreezefaster.

Spoongranitaintosalt-rimmedglasses,cocktailstyle:Rubrimswithalimewedge(ordipinwater),thendipinashallowbowlofcoarsesalt.

SOFTMERINGUEPILLOWSWITHRASPBERRYSAUCE

GOODTOKNOWMadebybeatingeggwhites—noyolks—withsugaruntilstiffpeaksform,meringueprovidesaversatile,fat-freebaseforallkindsofdesserts.Here,scoopsofmeringuearepoacheduntiljustfirm,thenchilledandservedwithraspberrypurée.


3largeeggwhites¼teaspoonpurevanillaextract⅓cupplus3tablespoonssugar1½cupsfrozenraspberries,thawed2tablespoonsslicedalmonds

1Lineaplatewithplasticwrap.Inalargebowl,usinganelectricmixer,beateggwhitesandvanillaonmedium-highspeeduntilmixtureformssoftpeaks.Withmixerrunning,add⅓cupsugar,about1tablespoonatatime;continuetobeatuntilmixtureformsstiffpeaks.Usingaflexiblespatula,divideeggwhitemixtureintoquartersinmixingbowl.

2Fillalargeskilletwith1inchwaterandbringtoasimmeroverhighheat.Reduceheattomedium-lowsowaterissteamingbutnotsimmering.Dipalargeslottedspoonincoolwater,thenscoopupa

quarteroftheeggwhitemixture;withaflexiblespatula,roundthetopandslidemeringueoffspoonintoskillet.Repeatwithremainingeggwhitemixture.Poach4minutesononeside.Gentlyflipoverwithslottedspoon,andpoachmeringuesuntilfirmtothetouch,about3minutesmore.Withslottedspoon,transfertopreparedplate.Coverwithanotherpieceofplastic,sealingaroundtheedgeofplate,andrefrigerateatleast15minutes(orupto1day).

3Meanwhile,inablender,combineraspberriesandremaining3tablespoonssugar.Blendonhighspeeduntilsmooth.Strainmixturethroughafine-meshsieveintoabowl,pressingonsolidswithaflexiblespatula;discardsolids.(Saucecanbecoveredandrefrigeratedupto2days.)4Toserve,divideraspberrysauceamongfourplates,topeachwithameringue,andsprinklewithalmonds.

permeringue:152calories;1.6gfat(0.1gsaturatedfat);4gprotein;31.2gcarbohydrates;1.6

gfiberLEMON-LIMETEACAKES

WHYIT’SLIGHTYoucanhaveyourcupcakeandeatittoowhenyoupreparesmallerportionsandfinishthemwithglazesandsyrupsratherthanbuttery,creamyfrostingsandotherhigh-calorietoppings.Here,thelittlecakesaredrizzledwithalemonsyruptocomplementthelemon(andlime)zestandjuiceinthebatter

MAKES24 PREPTIME:30MINUTES TOTALTIME:30MINUTES

½cup(1stick)unsaltedbutter,roomtemperature,plusmoreforpan1⅓cupssugar1teaspoonfinelygratedlemonzest,plus1teaspoonfreshlemonjuice1teaspoonfinelygratedlimezest,plus1teaspoonfreshlimejuice2largeeggs1cupall-purposeflour¼teaspooncoarsesalt⅔cupwater1to2lemons,endscutoff,verythinlysliced(foratotalof24slices),andseedsremoved(optional)

1Preheatovento350°F.Lightlybuttera24-cupmini-muffintin.Inalargebowl,usinganelectricmixer,beatbutter,⅔cupsugar,andbothcitruszestsonmediumspeeduntillightandcreamy(notfluffy).Addcitrusjuicesalongwitheggsandbeattocombine,scrapingdownbowl.Withmixeronlow,graduallyaddflourandsaltandbeatuntil

combined.Dividebatteramongpreparedcups(about1tablespooneach).Bakeuntilcakesaregoldenaroundedgesandatoothpickinsertedincenterscomesoutclean,about15minutes.

2Meanwhile,inasmallsaucepan,combinethewaterandremaining⅔cupsugar;cookovermediumheat,stirringoccasionally,untilsugardissolves,about5minutes.Addlemonslices(ifusing)andsimmerrapidlyuntilpeelturnstranslucentandsyrupthickensslightly,5minutes.

3Withatoothpick,pokeholesallovertopsofwarmteacakesinpan.Drizzle½teaspoonsyrupovereachcake.Letcakescoolslightlyinpan;transfertoawireracktocoolcompletely.Topeachwithalemonslice,ifdesired.

per2teacakes:205calories;8.5gfat(5.1gsaturatedfat);2.3gprotein;31.3gcarbohydrates;

0.7gfiberCHOCOLATEPANNACOTTA

SMARTSUBSTITUTIONTomakethispopularItaliandessertlighter,usereduced-fatcreamcheeseandskimmilkinplaceofthetraditionalheavycream.Thankstothesemisweetchocolate,itstilltastesrich.


1½teaspoonsunflavoredpowderedgelatin1½cupscoldskimmilk3tablespoonssugar3ouncessemisweetchocolate,brokenintopieces3ouncesreduced-fatbarcreamcheese,roomtemperaturePinchofsaltReduced-fatsourcream,forserving(optional)

1Inasmallsaucepan,sprinklegelatinover½cupcoldmilk.Letsoften,about5minutes.Cookoverlowheat,stirringuntilgelatinhasdissolved(mixturewillfeelsmoothwhenrubbedbetweenfingers),about3minutes.Addsugar;stiruntildissolved.Addremaining1cupmilk;heatoverlowuntilwarm(donotboil),about2minutes.Removefromheat.

2Placechocolateinamicrowave-safebowl;heatonhighin20-secondincrements,stirringbetweeneach,untilmelted.Addcreamcheeseto

chocolate;usingaflexiblespatula,stiruntilcombined.Pour¼cupgelatinmixtureintochocolatemixture;stiruntilsmooth.Graduallyaddremaininggelatinmixture,thensalt,stirringuntilsmooth.Divideamongfour6-ounceglassesorcustardcups;refrigerateuntilfirm,atleast2hours(orupto2days).

3Servepannacottastoppedwithsourcream,ifdesired.

perserving(withoutsourcream):231calories;11.1gfat(7gsaturatedfat);7.5gprotein;28.1gcarbohydrates;1.1gfiber

LACYALMOND-ORANGECOOKIES

GOODTOKNOWAmixofsugarandhoneyinthesecitrusycookiessatisfiesasweettooth,yeteachthin,delicatecookiehasonlyforty-fourcalories.Goahead,havetwo.

MAKES24 PREPTIME:10MINUTES TOTALTIME:20MINUTES(PLUSCOOLING)

½cupsliveredalmonds¾teaspoonaniseorfennelseeds4tablespoons(½stick)unsaltedbutter¼cupsugar3tablespoonshoney½teaspooncoarsesalt¼cupall-purposeflour1tablespoonfinelygratedorangezest

1Preheatovento375°F,withracksinmiddleandlowerthirds.Inafoodprocessor,pulsealmondsandaniseseedsuntilcoarselyground.Transfermixturetoasmallsaucepan.Addbutter,sugar,honey,andsalt.Bringtoaboilovermedium-highheat,stirringoncetocombineingredientsasbuttermelts.Boil1minute;removefromheat.Stirinflourandzest.

2Workingquickly,dropbatterbyteaspoonfuls,2½inchesapart,onto

parchment-linedbakingsheets.Bakeuntilgoldenbrown,6to8minutes,rotatingsheetshalfwaythrough.Letcoolcompletelyonsheetsonwireracks.(Cookiescanbestoredbetweensheetsofparchmentinairtightcontainersupto2daysatroomtemperature.)per2cookies:88calories;7gfat(3gsaturatedfat);2gprotein;6gcarbohydrates;1gfiber

Summeristheeasiesttimeofyeartocooklight,fuss-freemeals,thankstoanabundanceofcorn,tomatoes,zucchini,andpeppers.Dressthemsimplyandservethemasnearlyeffortlesssides,ortossthemintocolorfulsaladsandpastas.Grillingisaquickwaytopreparefull-flavoredmeatandvegetablesthataregreatontheirown,withouttheneedforhigh-fatadditions.Whetherit’sforabackyardbarbecueoracasualweeknightdinner,fireupthegrilltocookhealthyburgers,fish,kebabs,andevensteak.Dessertsthistimeofyeartaketheircuesfromseasonalfruitlikeberriesandstonefruits.Thinkfrozenicepopsmadewithfreshfruitandyogurtorarustic—andrelaxed—nectarinetart.

CHICKENSALADWITHLEMON-YOGURTDRESSING

GOODTOKNOWHerealow-fat,yogurt-basedchickensaladisservedoverlightlydressedmixedgreens;itwouldalsomakealight—andpackable—lunchwhenusedasasandwichfilling,betweenslicesofwhole-wheatbread.


1½teaspoonsdriedtarragon2teaspoonsgratedlemonzest,plus1tablespoonfreshlemonjuiceCoarsesaltandgroundpepper

4bone-in,skin-onchickenbreasthalves(12to14ounceseach)⅓cupplainlow-fatyogurt1tablespoonplus2teaspoonsoliveoil3plumtomatoes,coarselychopped4scallions,trimmedandthinlysliced6ouncesmesclun(about6cups)

1Preheatovento425°F.Rubtarragon,1teaspoonzest,¾teaspoonsalt,and¼teaspoonpepperunderskinofchicken.Placechickenonarimmedbakingsheet;roastuntilcookedthrough,about30minutes.Removefromovenandletcool.

2Inalargebowl,whisktogetheryogurt,2teaspoonsoil,remaining1teaspoonzest,and1teaspoonlemonjuice;seasonwithsalt.

3Whenchickeniscoolenoughtohandle,removeanddiscardskinandbones;thinlyslicemeatlengthwise.Addtobowlalongwithtomatoesandscallions;tosstocombine.

4Inaseparatebowl,whisktogetherremaining2teaspoonslemonjuiceand1tablespoonoil.Addmesclun;tosstocoat.Divideamongfourplatesandtopwithchickensalad.


LIGHTERCOBBSALAD

WHYIT’SLIGHTHowdoyoutrimthefatandcaloriesfromabelovedsalad?Scalebackonthebacon,useonlythewhitesofhard-cookedeggs,andmakethedressingwithlow-fatbuttermilkandlightmayonnaise.Then,foldamodestamountofbluecheeseintothedressing,insteadofcrumblingitoverthesalad.


4largeeggs3slicesbacon(3ounces)1cuplow-fatbuttermilk¼cuplightmayonnaise1tablespoonred-winevinegar½cupcrumbledbluecheese(2ounces)Coarsesalt

2headsBostonlettuce(about1poundtotal),tornintobite-sizepieces6ouncesdeliturkey,diced4plumtomatoes,halved,seeded,anddiced1avocado,halvedlengthwise,pitted,peeled,anddiced

1Placeeggsinamediumsaucepan;addcoldwatertocoverby1inch,andbringtoaboil.Coverpan;removefromheat.Letstand12minutes,

thendrainandrinseundercoolwater.Letcoolcompletely.(Unpeeledeggscanberefrigeratedupto4days.)Peelunderrunningwater.Separateyolksandreserveforanotheruse.Cuteggwhitesinto½-inchpieces.

2Meanwhile,inamediumskillet,cookbaconovermediumheat,turningoccasionally,untilcrisp,5to8minutes.Transfertoapapertowel–linedplatetodrain.Breakintobite-sizepieces.

3Inamediumbowl,whisktogetherbuttermilk,mayonnaise,andvinegar.Gentlyfoldinbluecheese;seasondressingwithsalt.

4Placelettuceinalargebowl;arrangeeggwhites,bacon,turkey,tomatoes,andavocadoontop.Servesaladwithdressingalongside.


BARLEYSALADWITHCHICKEN,CORN,ANDSCALLIONS

SECRETINGREDIENTLoadedwithfiber,barleyprovidesafilling,low-caloriebaseforthiswhole-grainsalad,soallyouneedtoaddisasinglechickenbreast—andplentyofvegetables—toturnitintoasatisfyingmealforfour.



1cuppearlbarley2bunchesscallions,trimmedandcutintothirdscrosswise,whitepartshalvedlengthwise

2½cupsfresh(fromabout3ears)orfrozencornkernels(donotthaw)3tablespoonsoliveoil1pintgrapetomatoes,halved¼cupfreshflat-leafparsleyleaves1tablespoonplus2teaspoonsfreshlimejuice5ouncesbabyspinach

1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5

minutes.Removefromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Usingtongs,removechickenfromliquid.Whencoolenoughtohandle,shredmeatintobite-sizepieces.

2Inamediumpotofboilingsaltedwater,cookbarleyaccordingtopackageinstructions.Drainandletcool.

3Meanwhile,preheatovento450°F.Placescallionsandcornonarimmedbakingsheet.Tosswith1tablespoonoilandseasonwithsaltandpepper.Spreadinasinglelayerandroast,stirringhalfwaythrough,untiltenderandgolden,about25minutes.

4Inalargebowl,combinechicken,barley,scallionmixture,tomatoes,parsley,1tablespoonoil,and1tablespoonlimejuice;seasonwithsaltandpepper.Inamediumbowl,tossspinachwithremaining1tablespoonoiland2teaspoonslimejuice;seasonwithsaltandpepper.Servespinachwithchicken-barleymixture.

perserving:409calories;13gfat(2gsaturatedfat);16.1gprotein;62.4gcarbohydrates;13.2gfiber

LATE-SUMMERVEGETABLESOUP

WHYIT’SLIGHTPackedwithseasonalvegetables,thissoupneedslittleaddedfat—justtwotablespoonsoliveoil—andjustahalfcuporzotofeelhearty.Thesoupfreezeswell,soyoumaywanttodoubletherecipeandsaveabatchtoeatduringcoolermonths.


2tablespoonsoliveoil1mediumonion,finelychoppedCoarsesaltandgroundpepper

2cans(14.5ounceseach)low-sodiumvegetableorchickenbroth2cupswater2largezucchini,halvedlengthwiseandthinlyslicedcrosswise8ouncesgreenbeans,trimmedandcutintothirds3cupsfresh(fromabout4ears)orfrozencornkernels(donotthaw)1can(14.5ounces)dicedtomatoesinjuice½cuporzo

1Ina5-quartDutchovenorotherheavypot,heatoilovermedium.Addonion;seasonwithsaltandpepper.Cook,stirringfrequently,untilonionistranslucent,3to5minutes.

2Addbrothandthewater;bringtoaboil.Addzucchini,greenbeans,

corn,tomatoes(withtheirjuice),andorzo;stirtocombine.Cook,uncovered,untilorzoistender,8to11minutes.Seasonwithsaltandpepperandserve.


BROCCOLICHOWDERWITHCORNANDBACON

SMARTSUBSTITUTIONThisseeminglyrichsummerchowderleavesoutthecream;instead,it’sthickenedwiththestarchfromarussetpotatoaswellassomeflour,andjustonecupofmilk.


4slicesbacon(4ounces),cutinto1-inchpieces1mediumonion,finelychopped¼cupall-purposeflour2cans(14.5ounceseach)low-sodiumchickenbroth1largerussetpotato,peeledanddiced1headbroccoli(about1pound),cutintobite-sizeflorets,stalkspeeledandthinlysliced

2cupsfresh(fromabout3ears)orfrozencornkernels(donotthaw)½teaspoondriedthyme1cupmilkCoarsesaltandgroundpepper

1Ina5-quartDutchovenorotherheavypot,cookbaconovermedium-lowheat,stirringoccasionally,untilcrisp,8to10minutes.Usingaslottedspoon,transfertoapapertowel–linedplatetodrain.Increase

heattomedium.Addonionandcook,stirring,untilitbeginstosoften,6to8minutes.

2Addflour;cook,stirringconstantly,30seconds(donotletbrown).Addbrothandpotato;bringtoaboil.Reducetoasimmer;cookuntilpotatoistender,about10minutes.

3Addbroccoli,corn,thyme,andmilk;cookuntilbroccoliiscrisp-tender,8to10minutes.Seasonwithsaltandpepper.Serveimmediately,toppedwithbacon.

perserving:264calories;6.1gfat(2.6gsaturatedfat);14.4gprotein;42gcarbohydrates;5gfiber

GAZPACHO

WHYIT’SLIGHTGazpachoistraditionallymadewithpiecesofstalebreadasathickener.Inthislightenedversion,vegetablesalonecontributeheft,andtoastedbreadisofferedasanoptionalside.

SERVES4 PREPTIME:15MINUTES TOTALTIME:45MINUTES(WITHCHILLING)

4largetomatoes,chopped1mediumcucumber,peeled,seeded,andchopped1redbellpepper,ribsandseedsremoved,chopped2garliccloves,finelychopped1teaspoonsherryvinegar1teaspoonred-winevinegar¼cupoliveoil,plusmoreforservingCoarsesaltandgroundpepperToastedcountrybread,forserving(optional)ShavedManchegoorParmesancheese,forserving

1Inafoodprocessor,puréetomatoesuntilalmostsmooth.Addcucumber,bellpepper,garlic,bothvinegars,andoil;seasonwithsaltandpepper.Pulseuntilmostlysmooth.

2Transfersouptoalargebowl;coverandrefrigerateuntilchilled,atleast30minutesorupto8hours.Seasonwithmoresaltandpepper,andthinwithwaterifnecessary.Brushbread,ifusing,withoil.Dividesoupamongfourbowls,drizzlewithoil,andtopwithcheese;servebreadalongside.

perserving(withoutbread):182calories;14.8gfat(2.1gsaturatedfat);2.3gprotein;12.1gcarbohydrates;3gfiber

MEDITERRANEANGRAINSALAD

SMARTSUBSTITUTIONInsteadoftotingapastasaladalongtothenextpotluck,tryasaladthatfeaturesawholegrainsuchasbulgur(precookedwheatthat’sbeendriedandcracked).Mostgrainsworkwellwhentossedandseasonedwiththesameingredientsusedinpastasalads,andtheyaredefinitelybetterforyou.


1⅓cupsmedium-grindbulgurCoarsesaltandgroundpepper

2⅔cupsboilingwater1pintgrapetomatoes,halved1½cupslooselypackedfreshflat-leafparsley,coarselychopped2smallshallots,minced¼cupred-winevinegar2tablespoonsplus2teaspoonsoliveoil4ouncesfreshgoatcheese,crumbled

1Inaheatproofbowl,combinebulgur,1teaspoonsalt,andtheboilingwater.Coverandletstanduntiltenderbutslightlychewy,about30minutes.

2Drainbulgurinafinesieve,pressingtoremoveliquid;returntobowl.

Addtomatoes,parsley,shallots,vinegar,andoil.Seasonwithsaltandpepper,andtoss.Servetoppedwithcheese.


10.7gfiberTOFUANDSQUASHKEBABSWITHCILANTROSAUCE

GOODTOKNOWWhenpressedtoremoveexcessmoisture,extra-firmtofudoesabetterjobofsoakingupmarinadesandholdingitsshapeasitcooks,especiallyonthegrill.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.


2cupsfreshcilantroleaves¼cupplus1tablespoonvegetableoil,suchassafflower,plusmoreforgrill

½jalapeñochile,chopped(ribsandseedsremovedforlessheat,ifdesired)1teaspoongratedpeeledfreshginger2tablespoonsfreshlimejuice3scallions,trimmed,whiteandgreenpartsseparatedandcutinto1-inchlengthsCoarsesaltandgroundpepper

1package(14ounces)extra-firmtofu,pressed(seebelow)andcutinto12pieces

2summersquash,halvedlengthwiseandcutinto1-inchpieces

1Heatgrilltomedium.Inafoodprocessor,combinecilantro,¼cupoil,

thejalapeño,ginger,limejuice,andscalliongreens.Blenduntilsmooth;seasonwithsaltandpepper.Inamediumbowl,combinetofu,scallionwhites,and1tablespoonoil;seasonwithsaltandpepper.Threadtofuandscallionwhitesontofourskewers,thenthreadsquashontofourskewers.

2Cleanandlightlyoilhotgrates.Grillsquashkebabs,covered,untiltender,11to13minutes,turningoccasionally.Transfertoaplatter.Grilltofukebabs,uncovered,untilscallionsaresoft,4to6minutes,turningoccasionally;brushwith¼cupcilantrosauceandgrill30secondsmore.Transfertoplatter.Servekebabswithremainingcilantrosauce.


Placetofu(firmorextra-firm)onaplatelinedwithpapertowels.Coverwithmorepapertowelsandanotherplateandweightwithcannedgoodsoraheavypan.Letdrainforatleast2hours(orupto8),replacingpapertowelsasnecessary.

EGGPLANTROLLATINI

SMARTSUBSTITUTIONUsingpart-skimcheeses—suchasthericottaandmozzarellainthisrecipe—inplaceoffull-fatversionsisoneeasywaytomakeafavoritepastadishhealthier.Andbeforetheyarefilledandrolled,theeggplantslicesarebaked,withoutanyoil,insteadofbeingbreadedandfried.


1or2largeItalianeggplants,cutlengthwiseintoeighttotal½-inch-thickslicesCoarsesaltandgroundpepper

1cuphomemadeorstore-boughtmarinarasauce½cuppart-skimricottacheese½cupgratedParmesancheese,plusmoreforserving1largeegg1garlicclove,minced1cupshreddedpart-skimmozzarellacheese(4ounces)Crustybread,forserving(optional)

1Preheatovento375°F.Seasoneggplantwithsaltandpepper;arrangeonaparchment-linedbakingsheet.Coverbakingsheetsecurelywithparchment,thenfoil,andbakeuntileggplantistenderandpliablebutnotfullycooked,10to12minutes.

2Spread¼cupmarinarasauceonthebottomofa2-quartbakingdish.Inasmallbowl,mixtogetherricotta,Parmesan,egg,garlic,¼teaspoonsalt,and⅛teaspoonpepper.

3Pateggplantdrywithpapertowels.Dividingevenly,spoonricottamixtureontoshortendofeggplantslices,leavinga1-inchborderontheendanda¼-inchborderoneitherside.Startingattheshortend,rollupslices;arrangeinprepareddish,seamsidedown.Topwithremaining¾cupmarinarasauce.

4Coverdishwithfoil,andbakeuntileggplantisverytender,50to60minutes.Uncoverandsprinklewithmozzarella;bakeuntilcheeseismelted,3to5minutes.Removefromovenandletcool5minutesbeforeservingwithbread,ifdesired,andtoppedwithadditionalParmesan.


Precookingtheeggplantslicesmakesthempliableenoughtorollaroundthefilling.Arrangingthestuffedeggplantslicesinasinglesnuglayer,seamsidedown,ensuresthateachrollatinocooksthroughevenly.

TWO-CHEESETORTILLAPIZZAWITHARUGULASALAD

SMARTSUBSTITUTIONWhole-wheattortillascontainfewercaloriesthantraditionalpizzacrusts,andtheycrispquicklyintheoven.Toppingeachroundwithjustasprinkleofpart-skimmozzarellaandafewshavingsofpecorinocheesealsoresultsinalighterpizza.Completethelow-caloriemealwithanarugulasalad.


4whole-wheattortillas(8-inch)1tablespoonoliveoil2cans(14.5ounceseach)dicedtomatoes,drained3ouncespart-skimmozzarellacheese,coarselygrated1ouncePecorinoRomanocheese,shavedwithavegetablepeeler¼cuppittedKalamataolives,halvedlengthwise¼teaspoonred-pepperflakes2teaspoonsbalsamicvinegarCoarsesaltandgroundpepper

2bunchesarugula(about8ouncestotal),thickstemsremoved,washedwellanddried

½cupfreshbasilleaves,torn

1Preheatovento450°F,withracksinupperandlowerthirds.Arrangetortillasontworimmedbakingsheets;brushtopswithatotalof1teaspoonoil.Dividingevenly,layertortillaswithtomatoes,cheeses,olives,andred-pepperflakes.Bakeuntilcrustiscrispandedgesarebrowned,13to15minutes,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.

2Meanwhile,inamediumbowl,whisktogetherremaining2teaspoonsoilandthevinegar;seasonvinaigrettewithsaltandpepper.

3Whenpizzasarefinishedbaking,tossarugulawithvinaigrette.Toppizzaswithbasil,andcutintowedges;servewitharugulasalad.

perserving:310calories;13.9gfat(4.2gsaturatedfat);14gprotein;33gcarbohydrates;4.9gfiber

NO-BAKESUMMERLASAGNA

WHYIT’SLIGHTUnliketraditionalversionsoflasagna,whicharefilledandtoppedwithcheeseandmeatsaucebeforebaking,thisseasonal,no-bakevariationreliesonfreshvegetablesforthefilling.Foranevenlighterpreparation,usepart-skimricottacheese.


½cupricottacheese3tablespoonsgratedParmesancheese3tablespoonsplus2teaspoonsextra-virginoliveoilCoarsesaltandgroundpepper

8lasagnanoodles,brokeninhalfcrosswise1garlicclove,minced2pintsgrapetomatoes,halved2mediumzucchini,thinlysliced2tablespoonstornfreshbasilleaves,plusmoreforgarnish

1Inasmallbowl,combinericotta,Parmesan,and2teaspoonsoil;seasonwithsaltandpepper.Inalargepotofboilingsaltedwater,cooknoodlesuntilaldenteaccordingtopackageinstructions;drain.

2Meanwhile,inalargeskillet,heat2tablespoonsoilovermedium-high.Addgarlicandtomatoes;seasonwithsaltandpepper.Cook,stirring,

untilbeginningtosoften,about3minutes.Transfertomatoestoabowl.Addremaining1tablespoonoilandthezucchinitoskillet;seasonwithsaltandpepper.Cook,stirring,untilzucchiniaretender,about5minutes.Transfertoanotherbowlandstirinbasil.

3Divideone-thirdofthetomatoesamongfourplates;topeachwithanoodlehalfandsmallspoonfulsofricotta,zucchini,andmoretomatoes.Repeatwithremainingnoodlesandtomatoes.Garnishwithadditionalbasilandserve.


ASIANNOODLESALADWITHPEANUTSANDMINT

FLAVORBOOSTERSThebracingcombinationoffreshlimejuiceandmintaddsminimalcaloriesandnotatraceoffat,yettastesoutofthisworld.Scallions,cucumber,andchoppedpeanutsuptheflavorantewhilealsoaddingcrunch.Sobanoodles,madefrombuckwheat,arenuttierthanthosemadefromwheat.


Coarsesalt12ouncessoba(Japanesebuckwheatnoodles)2tablespoonssoysauce2tablespoonsfreshlimejuice1tablespoonvegetableoil,suchassafflower2scallions,trimmedandthinlysliced½Englishcucumber,halvedlengthwiseandthinlysliced¼cupunsaltedpeanuts,coarselychopped¼cupfreshmintleaves,plusmoreforgarnish

1Inalargepotofboilingsaltedwater,cooknoodlesuntiltenderaccordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwell.

2Inasmallbowl,whisktogethersoysauce,limejuice,andoil.Inalargebowl,combinenoodles,scallions,cucumber,peanuts,andmint.Tossnoodlemixturewithsauce,garnishwithadditionalmint,andserve.


Thesoy-saucemixtureandnoodlemixturecanberefrigeratedinseparatecoveredcontainersupto1day.Addmintjustbeforeserving.

GRILLEDLEMONCHICKENWITHTABBOULEH

GOODTOKNOWBecausetheycontainmorefatthanleanerbreastmeat,chickenthighsaregoodcandidatesforgrilling:Theystaytenderandjuicyaftercooking.


¾cupwater½cupmedium-grainbulgurCoarsesaltandgroundpepper

1½cupscoarselychoppedfreshflat-leafparsley½Englishcucumber,halvedlengthwiseandcutinto½-inchdice1largetomato,cutinto½-inchdice2tablespoonsfreshlemonjuice2tablespoonsoliveoil,plusmoreforgrill1garlicclove,minced8boneless,skinlesschickenthighs(about2poundstotal)

1Heatgrill(orgrillpan)tohigh.Inasmallsaucepan,bringthewatertoasimmer.Addbulgur,seasonwithsaltandpepper,andcook1minute.Removefromheat,cover,andletstand10minutes;fluffwithafork.Inamediumbowl,combinebulgur,parsley,cucumber,tomato,1

tablespoonlemonjuice,and1tablespoonoil;tosstabboulehtocombine.

2Inasmallbowl,stirgarlicwithremaining1tablespooneachlemonjuiceandoil;seasonwithsaltandpepper.

3Cleanandlightlyoilhotgrates.Seasonchickenwithsaltandpepper;grilluntilcookedthrough,about4minutesperside.Brushchickenwithlemonmixtureandservewithtabbouleh.


TANDOORICHICKENKEBABS

FLAVORBOOSTERAginger-and-limeyogurtmarinadespikedwithchoppedjalapeñosaddstangandalittleheattoskinlesschickenthighs.Peachchutneymakesatart-sweet,low-fataccompaniment.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.

SERVES4 PREPTIME:20MINUTES TOTALTIME:2HOURS20MINUTES(WITHMARINATING)

2tablespoonsfreshlimejuice4garliccloves1piecefreshginger(2inches),peeledandchopped2jalapeñochiles,chopped(ribsandseedsremovedforlessheatifdesired)1cupplainyogurt8boneless,skinlesschickenthighs(about2poundstotal)Vegetableoil,forgrillPeachChutney,forserving(optional;recipefollows)

1Inablender,puréelimejuice,garlic,ginger,andchiles.Addyogurtandblenduntilsmooth.

2Trimchickenthighs;halveeachlengthwise.Thread4chickenpiecesoneachoffourlongskewers.Arrangeskewersinanonreactivedish;pourmarinadeover,andturntocoat.Cover;refrigerateatleast2hours(orupto24hours),turningoccasionally.

3Heatgrilltohigh;cleanandlightlyoilhotgrates.Placeskewersongrill;cook,covered,untilgrillmarksarevisibleandchickeniscookedthrough,turningoccasionally,8to10minutes.Servewithchutney.

perserving(withoutchutney):337calories;17gfat(3.3gsaturatedfat);38.1gprotein;6gcarbohydrates;0.4gfiber

1tablespoonoliveoil½cupfinelychoppedonion2garliccloves,minced⅛to¼teaspoonred-pepperflakes¼cupcidervinegar¼cupsugar⅓cupdriedcherriesCoarsesaltandgroundpepper

1½poundsripepeaches,peeled,pitted,andcutinto½-inchchunks2to4tablespoonswater(optional)

1Heatoilinasmallsaucepanovermedium.Addonionandcook,stirringoccasionally,untilsoft,about5minutes.Addgarlicandred-pepperflakestotaste;cook1minute.

2Stirinvinegar,sugar,anddriedcherries;seasonwithsaltandpepper.Bringtoaboil;reduceheat,andsimmeruntilsyrupy,about5minutes.

3Addpeaches;simmeruntilsoft,5to10minutes.Withawoodenspoon,mashsomepeachesagainstsideofpan;thinwiththewater,ifneeded.Letcoolcompletely.MAKES2½CUPS

perserving(1tablespoon):20calories;0.4gfat(0gsaturatedfat);0.2gprotein;4.3gcarbohydrates;0.5gfiber

OPEN-FACETURKEYBURGERS

FLAVORBOOSTERSLeangroundturkeyisjustthestartwhenpreparinglower-calorieburgers;thesearemadesupermoistandjuicywiththesomewhatunexpectedadditionofreduced-fatsourcream,mangochutney,Dijon,andchilipowder;tornpiecesofwhole-wheatbreadhelpbindthemeatasitcooks.


6sliceswhole-wheatsandwichbread1poundgrounddark-meatturkey(93%lean)½cupreduced-fatsourcream¼cuppreparedmangochutney,preferablyMajorGrey’s,finelychopped2tablespoonsDijonmustard1tablespoonchilipowder1teaspooncoarsesalt2ouncesmesclun1mediumtomato,sliced

1Heatbroiler,withrack4inchesfromheat.Inamediumbowl,tear2slicesbreadintosmallpieces.Addturkey,sourcream,3tablespoonschutney,1tablespoonmustard,thechilipowder,andcoarsesalt.Shapeinto4firmlypacked5-inchroundpatties.

2Placeburgersonarimmedbakingsheet;broiluntilfirmandcookedthrough,4to5minutesperside.Lightlytoastremaining4breadslices.

3Layereachbreadslicewithmesclun,burger,andtomato.Stirtogether1tablespooneachchutneyandmustard,andservealongsideburgers.


Freezeuncookedpattiesonabakingsheetuntilfirm,about30minutes,thenwrapeachoneinplastic;placepattiesinaresealablefreezerbag,label,anddate.Freezeupto2months.Thawburgersovernightintherefrigeratorbeforebroiling.

THAICHICKENANDNOODLESALAD

FLAVORBOOSTERAfragrantsaucemadefromahandfulofpantrystandbys—includingsoysauce,garlic,vinegar,andred-pepperflakes—servesasamarinadeforthechickenandadressingforthefinishedsalad.Feelfreetosubstituteporkorbeefforthechicken.


1¼poundsboneless,skinlesschickenbreasts,thinlyslicedcrosswiseSpicyAsianDressing(recipefollows)Coarsesalt

3½ouncesChinesericenoodles,brokeninhalfiflong1tablespoonvegetableoil,suchassafflower2mediumcarrots,shavedintoribbonswithavegetablepeeler1Englishcucumber,halvedlengthwiseandthinlyslicedcrosswise¼cupfreshbasilleaves,tornAssortedgarnishes,suchasbeansprouts,choppedpeanuts,freshmintleaves,red-pepperflakes,andslicedscalliongreens(optional)

1PlacechickenandhalfofSpicyAsianDressinginaresealableplasticbag(reserveremainingdressing).Marinateatroomtemperature30minutes(orrefrigerateupto1day).

2Inalargepotofboilingsaltedwater,cooknoodlesuntiltender

accordingtopackageinstructions.Drain,thenrinseundercoldwatertostopthecooking.Drainwellandtransfertoaplatter.

3Inalargeskillet,heatoilovermedium-high.Workinginbatches(donotcrowdskillet),sautéchickenuntilcookedthrough,1to2minutes;transfertoplatterontopofnoodles.

4Addcarrots,cucumber,andbasil.Drizzlewithreserveddressing,andservewithgarnishes,asdesired.

perserving:370calories;6gfat(1.1gsaturatedfat);38gprotein;40.8gcarbohydrates;2.3gfiber

4scallions,whitepartsonly,thinlysliced2garliccloves,minced½cupsoysauce¼cupricevinegar(unseasoned)2tablespoonslight-brownsugar1tablespoonfreshlimejuice½teaspoonanchovypaste(or1mincedcannedanchovy)½teaspoonred-pepperflakes

Combineallingredientsinamediumbowl.(Dressingcanbecoveredandrefrigeratedupto1day;bringtoroomtemperaturebeforeusing.)MAKESABOUT1CUP

PASTASALADWITHCHICKEN,RAISINS,ANDALMONDS

SMARTSUBSTITUTIONTryamixofyogurtandlemonjuiceforatart,creamypastasaucewithoutalotoffat.Thissatisfyingpastasalad,madewithwhole-wheatpenne,makesagreatsummersupper;packanyleftoversforaworkdaylunch.


2tablespoonsunblanchedalmonds1poundboneless,skinlesschickenbreasthalvesCoarsesaltandgroundpepper

8ounceswhole-wheatpennerigateorothershortpastashape1cupplainlow-fatyogurt½cupgoldenraisins(optional)½cupcoarselychoppedfreshflat-leafparsley1tablespoonfinelygratedlemonzest,plus2tablespoonsfreshlemonjuice

1Preheatovento350°F.Spreadalmondsonarimmedbakingsheet;toastinovenuntildarkened,tossingonceortwice,10to12minutes.Letcool,thencoarselychop.

2Placechickeninalargesaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.

3Meanwhile,inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackagedirections.Reserve¼cuppastawater.Drainpasta,thenrinseundercoldwatertostopthecooking.Drainwell.

4Inalargebowl,stirtogetherpasta,chicken,yogurt,raisins(ifusing),parsley,almonds,andlemonzestandjuice.Thinsaucewithreservedpastawaterifnecessary.Seasonwithsaltandpepper.Saladcanbecoveredandrefrigeratedupto1day.Servechilledoratroomtemperature.


CHICKENWITHWATERCRESSSALAD

GOODTOKNOWThinlypoundedchickenbreasts,knownaspaillardsinFrenchcuisine,cookthroughinjustacoupleofminutes—perfectforaquick,low-caloriemidweekdinner.


¼cupoliveoil,plusmoreforgrill¼cupfreshlemonjuice(fromabout2lemons)Coarsesaltandgroundpepper

2boneless,skinlesschickenbreasthalves(6to8ounceseach)¼teaspoongroundcumin2buncheswatercress(about12ouncestotal),thickstemstrimmed1bunchradishes,trimmedandthinlysliced1avocado,halvedlengthwise,pitted,peeled,anddiced

1Heatgrilltomedium-high.Inalargebowl,whisktogetheroilandlemonjuice;seasondressingwithsaltandpepper.

2Placechickenonaworksurface.Spliteachchickenbreastinhalfhorizontally.Coverwithplasticwrapandpoundeachpiecewiththeflatsideofameatmalletorthebottomofasmallheavypanuntil¼inchthick.Drizzlewith2tablespoonsdressingandsprinklewithcumin.

3Cleanandlightlyoilhotgrates.Grillchickenuntilcookedthrough,1

to2minutesperside.Addwatercress,radishes,andavocadotobowlwithdressing,andtosstocombine.Servechickentoppedwithwatercresssalad.


GRILLEDMARINATEDFLANKSTEAK

SECRETINGREDIENTAtangymarinadesweetenedwithapplejuiceinsteadofsugardoesdouble-dutywhenreducedtoasauceforgrilledsteak.InadditiontoWorcestershiresauce,mustard,andhotsauce,themarinadeisfurtherenlivenedbyanoptionalsplashofwhiskey.

SERVES8 PREPTIME:45MINUTES TOTALTIME:2HOURS(WITHMARINATING)

6garliccloves,mincedCoarsesaltandgroundpepper

1quartunsweetenedapplejuice2tablespoonswhole-grainmustard2tablespoonsoliveoil,plusmoreforgrill1tablespoonWorcestershiresauce2teaspoonshotsauce,suchasTabasco¼cupwhiskey(optional)2flanksteaks(about1½poundseach),piercedalloverwithafork

1Ina9-by-13-inchbakingdish,whisktogethergarlic,½teaspooneachsaltandpepper,theapplejuice,mustard,oil,Worcestershire,hotsauce,andwhiskey,ifdesired.Addsteaksandturntocoat;marinateatroomtemperature1hour,turningoccasionally(orcoverwithplasticwrapandrefrigerateupto1day).

2Transfersteaksfrommarinadetoaplatter,lettingexcessdripoff.Pourmarinadeintoalargesaucepan.Bringtoaboiloverhighheat;cookuntilthickenedandreducedtoabout1cup,20to25minutes.Seasonsaucewithsaltandpepper.

3Meanwhile,heatgrilltohigh;cleanandlightlyoilgrates.Grillsteaks,turningonce,untilwellbrownedandcookedtodesireddoneness,6to8minutespersideformedium-rare.Transfersteakstoacuttingboard,andtentwithfoil.Letrest10minutesbeforethinlyslicingagainstthegrain.Servewithsauce.


GRILLEDSTEAKWITHTOMATOESANDSCALLIONS

GOODTOKNOWWhenonlyagrilledsteakwilldo,choosealeanercutliketopbladeovermoremarbledporterhouseorrib-eye.Bladesteakshavearichflavorandareverytender;tritip,sirloin,andstripsteaksalsotakewelltogrillingwithoutmarinating.Ifonlylargersteaksareavailable,purchasefewerandcutthemintosix-ounceservings,forportioncontrol.


1tablespoonoliveoil,plusmoreforgrill4flatironsteaks(about6ounceseach)Coarsesaltandgroundpepper

2pintscherrytomatoes2bunchesscallions,trimmedandcutinto2-inchlengths2tablespoonsbalsamicvinegar

1Heatgrilltohigh;cleanandlightlyoilgrates.Patdrysteaksandseasonwithsaltandpepper.Cookabout4minutespersideformedium-rare.Transfersteakstoaplate,tentwithfoil,andletrest10minutes.

2Meanwhile,placeadoublelayeroffoilongrill.Placetomatoesandscallionsonfoil;drizzlewiththeoil.Grilluntiltenderandlightly

charred,6to8minutes.

3Transfervegetablestoabowl,tosswithvinegar,andseasonwithsaltandpepper.Toserve,topsteakswithvegetables.


SCALLOP,ORANGE,ANDCUCUMBERKEBABS;PORKANDCHORIZOKEBABS;LAMB,TOMATO,ANDMINTKEBABS

GOODTOKNOWKebabsareagoodwaytoincorporatevegetablesintofrom-the-grilldinners.Theyalsoallowyoutouseasmallamountofahigh-fatfood,suchasthechorizointheporkkebabs,tomaximumeffect.Ifusingwoodenskewers,soaktheminwaterforthirtyminutesbeforegrilling.

Vegetableoil,forgrill2tablespoonshoney½navelorange,halvedandcutintoeightwedges,plus¼cupfreshorangejuice

8verythinslicespeeledfreshginger½Kirbycucumber,halvedlengthwiseandcutinto½-inchslices1poundscallops,toughmuscleremovedCoarsesaltandgroundpepper

1Heatgrilltomedium;cleanandlightlyoilhotgrates.Inasmallbowl,combinehoneyandorangejuice.

2Dividingingredientsevenly,threadorangewedges(throughskin),ginger,cucumber,andscallopsontofourskewers,beginningandendingwithorangewedges;seasonwithsaltandpepper.Grillkebabs,covered,untilscallopsareopaquethroughout,4to6minutes,turningandbastingwithhoneymixturehalfwaythrough.SERVES4


2bonelessporkloinchops(6to8ounceseach),cutinto16pieces1smallonion,quarteredandlayersseparated2tablespoonsoliveoil,plusmoreforgrill1tablespoonred-winevinegarCoarsesaltandgroundpepper

4ouncesdriedchorizosausage,halvedlengthwiseandcutinto½-inchpieces

1Inalargebowl,combinepork,onion,oil,andvinegar;seasonwithsaltandpepper.Marinateatroomtemperature1hour(orcoverwithplasticwrapandrefrigerateuptoovernight).

2Heatgrilltomedium;cleanandlightlyoilhotgrates.Dividingingredientsevenly,threadpork,onion,andchorizoontofourskewers,beginningandendingwithpork;seasonwithsaltandpepper.Grillkebabs,covered,untilporkiscookedthrough,about13minutes,turningoccasionally.SERVES4


Vegetableoil,forgrill1poundbonelesslegoflamb,trimmedofexcessfatandcutinto1-inchpieces

2teaspoonsfinelygratedlemonzest,pluslemonwedgesforserving½teaspoongroundcoriander¼teaspoongroundcinnamonCoarsesaltandgroundpepper

1pintgrapetomatoes12freshmintleaves

1Heatgrilltomedium-high;cleanandlightlyoilhotgrates.Inalargebowl,combinelamb,zest,coriander,andcinnamon;seasonwithsaltandpepper.

2Dividingingredientsevenly,threadlamb,tomatoes,andmintontofourskewers,beginningandendingwithlamb.Grillkebabs,covered,untillambismedium-rare,5to6minutes,turningoccasionally.Servewithlemonwedges.SERVES4


gfiberSEAREDSTEAKFAJITAS

WHYIT’SLIGHTThislow-calorieTex-Mexmealusestoproundsteak,averyleancutofbeef;youcanalsouseotherleancutssuchaseyeofroundortopsirloin.Corntortillashavefewercaloriesandmorenutrientsthanflourtortillas.

SERVES4 PREPTIME:20MINUTES TOTALTIME:1HOUR20MINUTES(WITHMARINATING)

¾poundtoproundsteak1tablespoonsoysauce¼cupplus1tablespoonfreshlimejuice(from3limes),pluslimewedgesforserving

1tablespoonextra-virginoliveoil1garlicclove,mincedCoarsesaltandgroundpepper

2mediumgreenbellpeppers,ribsandseedsremoved,thinlysliced1largeonion,halvedandthinlysliced8corntortillas(6-inch),warmed(seenote)½cupgratedwhitecheddarcheese(2ounces)1largetomato,choppedCilantrosprigs,forserving

1Inashallowdishorbowl,combinesteak,soysauce,and¼cuplimejuice.Refrigerate1hour,turningsteakoccasionally.Meanwhile,ina

smallsaucepan,heat2teaspoonsoilovermedium.Addgarlicandcookuntilfragrant,30seconds.Removefromheat.Stirinremaining1tablespoonlimejuice.Setgarlicoilaside.

2Removesteakfrommarinadeandblotdrywithpapertowels.Seasonwithsaltandpepper.Inalargecast-ironorotherheavyskillet,heatremaining1teaspoonoilovermedium-high.Cooksteak,about2minutespersideformedium-rare.Transfertoacuttingboard,tentwithfoilandletrest.

3Addbellpeppersandoniontopan;seasonwithsaltandpepper.Cook,stirring,untilvegetablesarecrisp-tender,4to6minutes.Stirinreservedgarlicoil.Thinlyslicesteakagainstthegrainandservewithvegetables,tortillas,cheese,tomato,andcilantro.


Towarmthecorntortillas,usetongstotoastthemonagas-stoveburnerforabout30secondsperside.Orwrapthem(stacked)indamppapertowelsandmicrowavefor30to60seconds,justuntilsoftened.

GRILLEDPORKCHOPSWITHPEACHANDRED-ONIONRELISH

GOODTOKNOWWhenplanningmealswithcalorieandfatcountsinmind,balancehigher-fatproteinswithlow-fatsides,sothetotalsstillfallwithinthetargetrange.Here,simplyseasonedporkchops—grilledontheboneforflavorandtenderness—areservedwithaspicy-sweetrelishmadefrompeaches,redonion,honey,andlemonjuice.Therelishisfarbettertastingandhealthierthanstore-boughtbarbecuesauces.


Vegetableoil,forgrill4bone-inporkchops(10to12ounceseach)CoarsesaltandgroundpepperPeachandRed-OnionRelish,forserving(recipefollows)

Heatgrilltomedium-high;cleanandlightlyoilhotgrates.Seasonporkchopswithsaltandpepper.Grill,turningonce,untilcookedthrough,10to12minutes.Servewithpeachrelish.


¼smallredonion,verythinlysliced2ripepeaches,quarteredandverythinlysliced1tablespoonhoney1tablespoonfreshlemonjuice⅛teaspooncayenneCoarsesaltandgroundpepper

Inasmallbowloficewater,soakonion10minutes;drain,blotdry,andreturntobowl.Addpeaches,honey,lemonjuice,andcayenne;seasonwithsaltandpepper.Letstand15minutesbeforeserving.(Relishcanberefrigerated,covered,upto1day.Bringtoroomtemperaturebeforeserving.)SERVES4

GRILLEDNEWENGLANDSEAFOOD“BAKE”

WHYIT’SLIGHTForashoredinneryoucanmakeanywhere,wrapshrimp,cod,pototoes,andcornin“hobopacks”andcookthemonthegrill.Thefoodsteamsinside,withonlyahalftablespoonbutterperserving.


2tablespoonsunsaltedbutter,roomtemperature2tablespoonsfinelychoppedfreshdill,plusmoreforgarnish1smallgarlicclove,mincedCoarsesaltandgroundpepper

8ouncesnewpotatoes,scrubbedandthinlysliced1poundskinlesscodfilletsorotherfirmwhite-fleshedfish,suchashalibutorsnapper,cutinto4equalpieces8ouncesmediumshrimp,peeledanddeveined

2earscorn,quartered1lemon,thinlysliced2hardrolls,halved

1Heatgrilltomedium.Inabowl,combinebutter,dill,andgarlic;seasonwithsaltandpepper.

2Foldfour14-inchsquaresofheavy-dutyfoilinhalf,formingfourrectangles.Dividingingredientsevenly,arrangepotatoesinasinglelayerononehalfoffoldedfoil;topwithcod,thenshrimp.Place2piecesofcornontheside.Seasonwithsaltandpepper.Addadollopofthebuttermixtureand2lemonslices.Foldfoiloveringredients,andcrimpedgestightlytoseal.

3Placepacketsongrill,withpotatolayeronthebottom.Cook,rotating(butnotflipping)packetsoccasionally,untilfishandshrimparejustcookedthroughandpotatoesaretender,12to14minutes.

4Removefromgrill.Slitpacketsopen,andtransfercontentstobowls.Garnishwithdillsprigs;servewithrolls.


SAUTÉEDSHRIMPWITHARUGULAANDTOMATOES

GOODTOKNOWOftenservedrawinsalads,pepperyarugulacanalsobeheatedbrieflyuntilwilted,justlikespinach.Itpairsnicelynotonlywithshrimp,asinthisquicksauté,butalsowithchicken,steak,andsharpcheeses,suchasParmesanandPecorinoRomano.


1tablespoonplus1teaspoonoliveoil1cupcherryorgrapetomatoes1garlicclove,minced1poundlargeshrimp,peeledanddeveined4ounceswildorbabyarugula(4cups)Coarsesaltandgroundpepper

1tablespoonfreshlemonjuice

1Inalargeskillet,heatoilovermedium-high.Addtomatoesandcook,stirringoften,untilblistered,about2minutes.Addgarlicandcookuntilfragrant,about30seconds.Addshrimpandcook,stirringoften,untilalmostopaquethroughout,about4minutes.

2Addarugula,seasonwithsaltandpepper,andtossuntilwilted,about

1minute.Addlemonjuiceandtosstocombine.


Cultivatedarugulaiswidelyavailableyear-round,butit’satitsverybestinspringandearlysummer.Maturearugulaissoldinbunches,whilebabyandwildarugulacomelooseorprepackaged.Lookforperkygreenleaveswithoutblemishesorspots.Arugulacanbesandy,sosubmergeitinabowlofcoldwater,thendrainandspindry.Wrapleavesinpapertowels,andrefrigerateinaplasticbag,upto3days.Refreshlimparugulabyplungingitintoicewater.

BACON-WRAPPEDCODWITHFRISÉE

WHYIT’SLIGHTThisdishonlysoundsindulgent.Itstaystrimbycombiningamodestpieceofbacon-wrappedfishwithageneroussalad.Thickfilletsofanyfirm,flaky,andmildfish,suchashalibut,haddock,orstripedbass,wouldworkwellhere.


1pinkgrapefruit1skinlesscodfillet(1¼poundsand1½inchesthick)Coarsesaltandgroundpepper

12slicesbacon(12ounces)1½teaspoonsDijonmustard1½teaspoonshoney1tablespoonsherryvinegar¼cupoliveoil1largeheadfrisée,cutinto1-inchpieces

1Cutoffbothendsofgrapefruit.Workingfromtoptobottom,cutawaypeelandwhitepithwithaparingknife.Holdinggrapefruitoverabowl,cutalongbothsidesofeachmembranetoreleasesegments.Squeezemembraneoverbowltoextractjuice.Reserve¼cupjuice.

2Cutfishinto4equalpiecesandseasonwithsaltandpepper.Ona

worksurface,arrange3slicesbaconsotheyoverlapslightly.Placeapieceoffishatoneshortendandwraptightlywithbacon,trimmingoffanyexcessbacon.Repeatwithremainingfishandbacon.

3Whisktogethermustard,honey,vinegar,andgrapefruitjuice;seasonwithsaltandpepper.Graduallywhiskinoil.

4Heatalargenonstickskilletovermedium-high.Cookfish,seamsidedown,turningoccasionally,untilbaconisdeepgoldenbrownonallsides,andfishisopaquethroughout,about9minutes.Tossfriséewithdressingandgrapefruitsegmentsandservewithfish.


GRILLEDFISHSANDWICHWITHCABBAGESLAW

GOODTOKNOWAfavoritesandwich,redux:Insteadofbatteringanddeep-frying,fishfilletsarecookedonthegrill,withamerebrushofoil.Topwithatangyslawandserveontoastedbread,andyouwon’tmisstheoriginalintheleast.


4cupsshreddedgreencabbage(from¼head)Coarsesaltandgroundpepper

1celerystalk,thinlysliced½smallredonion,thinlysliced3tablespoonsmayonnaise1tablespoonred-winevinegar¼teaspooncarawayseedVegetableoil,forgrilling

4stripedbassfilletsorotherfirm-fleshedfish,suchastilapiaorflounder(4to6ounceseach)

8thickslicessandwichbread,suchasbriocheorcountry-stylewhite

1Heatgrilltomedium-high.Inamediumbowl,tosscabbagewith2teaspoonssalt;letstand20minutes,thenpressbetweenlayersofpaper

towelstoremoveexcessliquid.

2Inacleanbowl,tosscabbagewithcelery,onion,mayonnaise,vinegar,andcarawayseed,andseasonwithpepper.

3Cleanandlightlyoilhotgrates.Patfishdrywithpapertowels;seasonwithsaltandpepper,andbrushwithoil.Grillfishuntilopaquearoundtheedgesandundersidereleaseseasilyfromgrill,2to4minutes.Usingathinmetalspatula,flipfishandcookuntilopaquethroughout,1to5minutes.Transfertoaplate.

4Grillbreaduntillightlytoasted,5to10secondsperside.Assemblesandwicheswithfishandcabbageslaw.


GRILLEDTILAPIAWITHCHERRYSALSA

GOODTOKNOWAcherrypittermakesquickworkofremovingthepits,butyoucanalsousefrozenpittedcherriesinplaceoffresh;justbesuretothawthemaccordingtopackageinstructionsanddrainthoroughlybeforeusing.


8ouncesBingcherries(2cups),pittedandcoarselychopped½smallredonion,finelychopped¼cupfreshcilantroleaves,chopped1jalapeñochile,minced(ribsandseedsremovedforlessheat,ifdesired)1tablespoonfreshlimejuiceCoarsesaltandgroundpepper

½teaspoongroundcoriander1tablespoonoliveoil,plusmoreforgrill4tilapiafillets(4to6ounceseach)

1Heatgrill(orgrillpan)tohigh.Inamediumbowl,combinecherries,onion,cilantro,jalapeño,andlimejuice.Seasonwithsaltandpepperandtosstocombine;setsalsaaside.

2Inasmallbowl,stirtogethercoriander,1teaspoonsalt,and¼teaspoonpepper.Patfishdrywithpapertowels.Rubfilletsalloverwith

oil;seasonwithspicemixture.

3Cleanandlightlyoilhotgrates.Grilltilapiauntilopaquearoundtheedgesandundersideloosenseasilyfromgrill,2to3minutes.Usingathinmetalspatula,flipfish;continuetocookuntilopaquethroughout,2to3minutes.Servetilapiatoppedwithcherrysalsa.


ROASTEDPEPPERSWITHGARLICANDHERBS

4redoryellowbellpeppers(oramix),halvedandseeded2tablespoonsoliveoil2garliccloves,thinlysliced¼teaspoondriedoreganoCoarsesaltandgroundpepperFreshbasilleaves,torn,forgarnish

Preheatovento450°F.Placebellpeppers,cutsideup,onarimmedbakingsheet.Drizzlewithoil.Dividegarlicamongpeppers.Sprinklewithoreganoandseasonwithsaltandpepper.Roastuntilfleshistenderandskinisblisteredinspots,about35minutes.Transferpepperstoaplatter,garnishwithbasil,andserve.SERVES4


fiberMARINATEDZUCCHINIWITHMINT

3zucchini,thinlyslicedlengthwise¼cupoliveoilCoarsesaltandgroundpepper

1garlicclove,minced1tablespoonwhite-winevinegar2tablespoonsfreshmintleaves,torn

1Preheatovento475°F.Ontwolargerimmedbakingsheets,tosszucchiniwith2tablespoonsoil;seasonwithsaltandpepper.Roastinasinglelayeruntiltenderandundersidesarebrowned,10to15minutes.

2Transferzucchinitoaservingplate.Sprinklewithgarlic,anddrizzlewithremaining2tablespoonsoilandthevinegar.Letstand1hour(orrefrigerate,covered,uptoovernight).Serveatroomtemperature,toppedwithmint.SERVES4


fiberSTEAMEDEGGPLANTWITHPEANUTS

2tablespoonscidervinegar2tablespoonssoysauce2teaspoonslight-brownsugar1teaspoonfinelygratedpeeledfreshginger1garlicclove,smashedandpeeled1teaspoontoastedsesameoil2smalleggplants,quarteredlengthwiseandcutinto4-inchlengths¼cupfinelychoppedunsaltedroastedpeanuts2scallions,trimmedandthinlysliced

1Inasmallsaucepan,combinevinegar,soysauce,brownsugar,ginger,garlic,andoil.Bringtoaboilandcookuntilreducedbyhalf,about3minutes.

2Setasteamerbasketinapanfilledwith1inchsimmeringwater.Addeggplant,cover,andsteamuntiltender,5to7minutes.Servewarm,toppedwithdressing,peanuts,andscallions.SERVES4

perserving:104calories;6gfat(0.8gsaturatedfat);3.9gprotein;11gcarbohydrates;3.8g

fiberGRILLEDCARROTSWITHGINGER

1tablespoonvegetableoil,plusmoreforwok2poundscarrots,cutinto1½-inchpiecesCoarsesaltandgroundpepper

4garliccloves,thinlysliced1piece(1inch)freshginger,peeledandsliced2tablespoonssoysauce

1Coatagrillwokwithoil;preheatongrilloverhighheat.Tosscarrotswith2teaspoonsoil;seasonwithsaltandpepper.Addtowok,covergrill,andcookuntiltender,shakingwokfrequently,20minutes.Ifcarrotsbrowntooquickly,movewoktocoolerpartofgrill.

2Tossgarlicandgingerwithremaining1teaspoonoil.Addtohotwok;cookuntilgarlicisgolden,3minutes.Tosswithsoysauce.Transfertoservingdish.SERVES4


gfiberMIXEDTOMATOSALADWITHOLIVESANDLEMONZEST

2poundsmixedtomatoes,suchasredoryellowbeefsteak,plum,andheirloomvarieties,sliced

¼cupmixedolives1lemon2tablespoonsoliveoilCoarsesaltandgroundpepper

Arrangetomatoesandolivesonaservingplate.Gratelemonzestoversalad.Drizzlewithoil,seasonwithsaltandpepper,andserve.SERVES6

perserving:101calories;7.7gfat(1gsaturatedfat);1.4gprotein;8gcarbohydrates;1.8g

fiberWHITEBEANSALADWITHZUCCHINIANDPARMESAN

2cans(15.5ounceseach)cannellinibeans,rinsedanddrained¾poundzucchini(about2small),trimmed,quarteredlengthwise,andthinlyslicedonthediagonal

4ouncesgreenbeans,trimmedandthinlyslicedonthediagonal(¾cup)2ouncesParmesancheese,crumbled(½cup)½cupfreshbasilleaves,tornGratedzestandjuiceof2lemons

1tablespoonoliveoilCoarsesaltandgroundpepper

Inamediumbowl,combinecannellinibeans,zucchini,greenbeans,Parmesan,basil,lemonzestandjuice,andoil.Seasonwithsaltandpepper,andserve.SERVES4

perserving:205calories;7.7gfat(3gsaturatedfat);11.2gprotein;24gcarbohydrates;6.7g

fiberSESAMEGREENBEANS

1poundgreenbeans,trimmed2teaspoonsricevinegar(unseasoned)½teaspoontoastedsesameoilCoarsesaltandgroundpepper

1teaspoonsesameseeds

1Setasteamerbasketinalargepotfilledwith1inchsimmeringwater.Addgreenbeanstobasket;coverandcookuntilcrisp-tender,about5minutes.

2Meanwhile,inamediumbowl,whisktogethervinegarandoil;seasonwithsaltandpepper.Addgreenbeansandsesameseeds,andseasonwithsaltandpepper.Toss.SERVES4


fiber15-MINUTEROSEMARY-GARLICPOTATOES

1tablespoonoliveoil2garliccloves,sliced2sprigsrosemary(or¼teaspoondried)1½poundsnewpotatoes,scrubbedandthinlyslicedCoarsesaltandgroundpepper

Combineoil,garlic,androsemaryina2-quartmicrowave-safebakingdishwithalid.Coverandmicrowaveonhighuntilgarlicisfragrant,1minute.Stirinpotatoes.Coverandmicrowaveonhighuntilpotatoesaretender,13to15minutes.Seasonwithsaltandpepper.SERVES4


fiberPOTATOESVINAIGRETTE

WHYTHEY’RELIGHTWaxynewpotatoes,tossedinaflavorfulmustardvinaigrette,easilyoutdoheavy,mayonnaise-basedpotatosalads,whilelow-fatyogurtanddilldressupslicedcucumbers.Packeitherlow-caloriesideforapicnic.

1½poundsnewpotatoes,scrubbedCoarsesaltandgroundpepper

¼cupwhite-winevinegar1tablespoonDijonmustard1tablespoonwhole-grainmustard3tablespoonsoliveoil1celerystalk,thinlyslicedcrosswise,plus½cupceleryleaves

1Placepotatoesinamediumsaucepanandcoverwithcoldwater.Bringtoaboil,andaddsalt.Reducetoasimmer,andcookuntiljusttender,12to14minutes.Drain;setasidetocoolslightly.

2Meanwhile,inamediumbowl,combinevinegarandbothmustards;seasonwithsaltandpepper.

3Whenpotatoesarecoolenoughtohandle,quarterandtosswithmustard-vinegarmixture.Coverandrefrigerateuntilchilled,about2hoursoruptoovernight.Addoilandcelerystalkleavestopotatoes;tossandserve.SERVES4


4.3gfiberDILLEDCUCUMBERSALAD

2Englishcucumbers2teaspoonscoarsesalt⅓cupplainlow-fatyogurt¼cuplooselypackedfreshdill,finelychopped,plusdillsprigsforgarnish(optional)

1teaspoonred-winevinegar¼teaspoongroundpepper

1Halvecucumberslengthwise.Withaspoon,scoopoutanddiscardanyseeds.Cutcrosswiseinto⅛-inch-thickslices.Placeinacolandersetoverabowl,andtosswith2teaspoonssalt;letstand15minutes.

2Meanwhile,inamediumbowl,combineyogurt,choppeddill,vinegar,and¼teaspoonpepper.

3Removecucumbersfromcolander,andpatdrywithpapertowels.Addtobowlwithyogurtdressing;tosstocombine.Garnishwithdillsprigs,ifdesired,andserve.SERVES4


fiberHERBEDPASTASALAD

WHYTHEY’RELIGHTKeepsummerbarbecuesideslightandfresh:Thisno-fusspastasaladisdressedsimplywithgarlicoilandfreshherbs.Vegetablescookedonthegrillneednoadornmentotherthanalightcoatofoliveoil.Ifusingwoodenskewerstogrillonions,soaktheskewersinwaterforthirtyminutesbeforegrilling.

Coarsesaltandgroundpepper1½poundsorecchietteorothershortpastashape⅓cupoliveoil4garliccloves,sliced1cupchoppedfreshbasilleaves½cupchoppedfreshflat-leafparsley

1Inalargepotofboilingsaltedwater,cookpastauntilaldenteaccordingtopackageinstructions.Drain,thenrinsepastaundercoldwatertostopthecooking.Drainwell.

2Meanwhile,inasmallsaucepan,heatoilandgarlicovermedium.Cook,stirring,untilgarlicisfragrantandsizzling,about1minute.Removefromheat;letstand10minutes.

3Pourgarlicoilthroughasieveintoalargebowl;discardgarlic.Addpastaandherbstooil.Seasongenerouslywithsaltandpepper;tosstocombine.(Saladcanberefrigerated,covered,upto2days;beforeserving,tasteandadjustseasoningifnecessary.)Servechilledoratroomtemperature.SERVES8

perserving:393calories;10.2gfat;11.9gprotein;64.3gcarbohydrates;3.1gfiber

MIXEDGRILLEDVEGETABLES

1tablespoonplus1½teaspoonsoliveoil,plusmoreforgrill2mediumredonions,cutinto¾-inch-thickrounds2mediumyellowsquash,cutinto½-inch-thickslicesonthediagonal2redbellpeppers,ribsandseedsremoved,cutinto2-inch-widepieces2yellowbellpeppers,ribsandseedsremoved,cutinto2-inch-widepiecesCoarsesaltandgroundpepper

1Heatgrilltohigh;cleanandlightlyoilhotgrates.Inserttwo8-inchlongskewersthroughonionsliceshorizontally.

2Placeskewersandremainingvegetablesononeortworimmedbakingsheets.Drizzlewiththeoil;seasonwithsaltandpepper.Workinginbatchesifnecessary,transfertogrill.Cook,turningoccasionally,untillightlybrownedandtender,4to8minutesforsquashand8to12minutesforonionsandpeppers.Removeskewers,andserve.SERVES8


LIGHTCHERRYCHEESECAKE

SECRETINGREDIENTSThischeesecakehasavelvetytexturebutlessfatthanmorefamiliarversions,thankstoreduced-fatversionsofcreamcheeseandsourcream—plustheunexpectedadditionoflow-fatcottagecheese.Withitsdelectablecherrytopping,thisdessertwillpleaseeveryone,eventhosenotcountingcalories.

SERVES10 PREPTIME:30MINUTES TOTALTIME:1HOUR45MINUTES(PLUSCHILLING)

Nonstickcookingspray8grahamcrackers(3-by-5-inchsize)1tablespoonvegetableoil,suchassafflower3cupslow-fat(1%)cottagecheese8ouncesreduced-fatbarcreamcheese,roomtemperature¾cupplus2tablespoonssugar½cupreduced-fatsourcream4largeeggs2tablespoonsall-purposeflour1teaspoonpurevanillaextract½teaspooncoarsesalt2bags(12ounceseach)frozencherries

1Preheatovento325°F,withrackinlowerthird.Assemblea9-inchspringformpanwiththerimmedsideofthepan’sbottomfacingdown.

Coatpanwithcookingspray;linesidewithalongstripofwaxedorparchmentpaper.

2Inafoodprocessor,grindgrahamcrackersuntilfinecrumbsform.Addoilandpulsetomoisten.Transfercrumbstopreparedpan,andpressfirmlyintothebottom.Placepanonarimmedbakingsheet;bakeuntilcrustislightlybrowned,about15minutes.

3Meanwhile,cleanbowlandbladeoffoodprocessor.Blendcottagecheeseandcreamcheeseuntilverysmoothandglossy,scrapingdownbowlasnecessary,4to5minutes.Add¾cupsugar,thesourcream,eggs,flour,vanilla,andsalt;blendjustuntilfillingissmooth.

4Pourfillingintocrust(crustcanbehotorwarm).Bakeuntilbarelysetincenter,about1hour.Turnovenoff;letcakecoolinoven1hour.Transfercakeinpantoawirerack,andletcoolcompletely,about2hours.Coverandrefrigerateuntilfirm,atleast3hoursorupto2days.

5.Whilecakeisbaking,inalargeskillet,combinecherriesandremaining2tablespoonssugar.Boiluntilliquidisthickandsyrupy,10to15minutes.Letcool,thentransfertoabowl,cover,andrefrigerateatleast2hoursorupto2days.

6.Toserve,unmoldcheesecake(peeloffanddiscardpaperlining).Transfertoaservingplatter;topwithcherrytopping.


BLUEBERRYPOPS

5cupsfreshblueberries½cupwater,plusmoreifneeded½cupsugar1tablespoonfreshlemonjuice

1Inablender,puréeblueberrieswiththewater,sugar,andlemonjuice.Strainmixturethroughafinesieveintoabowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.Addwaterifneededtoyield3cups.

2Divideamongten2½-ounceicepopmolds.Insertwoodensticksandfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES10


RASPBERRY-YOGURTPOPS

2cupsplainlow-fatyogurt½cupsugar½cupfrozenraspberries(about3ounces)

1Inamediumbowl,whiskyogurtandsugartocombine.Transfer1cuptoablenderandaddraspberries;puréeuntilwellblended.Strainmixturethroughafinesieveintoanotherbowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.

2Dividingevenly,layerplainandraspberryyogurtmixturesinsix3-ounceice-popmolds.Insertwoodensticksandfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES6


gfiberSTRAWBERRYANDNECTARINEPOPS

2cupsfreshstrawberries,rinsedandhulled4nectarines,halved,pitted,andcutintochunks½cupsugar

1Inablender,puréestrawberries,nectarines,andsugaruntilsmooth.Strainmixturethroughafinesieveintoabowl,pressingtoreleaseasmuchliquidaspossible;discardsolids.

2Dividemixtureamongeight3-ouncemolds.Insertwoodensticks,andfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES8


fiberPINEAPPLEPOPS

3cupsfreshpineapplechunks(ortwo14.5-ouncecanschunkpineappleinjuice,drained)

⅓cupmilk¼cupsugar

1Inafoodprocessor,combinepineapplewithmilkandsugar;pulseuntilalmostsmooth,withsomechunksofpineappleremaining.

2Pourhalfthemixtureintoamediumbowl(oraglassmeasuringcupforeasypouring).Pulseremainingmixtureuntilcompletelysmooth;addtomixtureinbowl.

3Divideamongeight3-ounceicepopmoldsorpapercups.Insertwoodensticks,andfreezeuntilsolid,about4hours(orupto1week).Toremove,dipbottomofmoldsinwarmwater2to3seconds.MAKES8


fiberGRAPEGELATINWITHBLUEBERRIES

GOODTOKNOWItwillcomeasnosurprisethatgelatindessertsareacalorie-counter’sdream.Whatyoumaynotknowisthatthereareelegantwaysofpreparing—andpresenting—thenostalgicdesserts.Formthegelatinsinprettysingle-serveglassesorinaloafpanforunmoldingandslicing.

1envelope(¼ounce)unflavoredpowderedgelatin½cupcoldwater1cup100%whitegrapejuice2cupsfreshblueberries

1Inalargebowl,sprinklegelatinover¼cupcoldwater;letsoften,5minutes.

2Inasmallsaucepan,bringremaining¼cupwatertoaboilovermedium-highheat.Pourovergelatinmixture;stiringrapejuice.

3Divideblueberriesevenlyamongfour6-ounceservingglasses;pouringelatinmixture,pressingblueberriestosubmergethemcompletely.

4Refrigerateuntilset,atleast1hour(orupto5days,coveredwithplasticwrap).SERVES4


fiberMIXEDBERRYTERRINE

2envelopes(¼ounceeach)unflavoredpowderedgelatin2cups100%whitegrapejuice½cupsugar5½to6cupsmixedfreshberries(about2pounds),suchasstrawberries(rinsed,hulled,andhalved),raspberries,blackberries,andblueberries

1Inasmallbowl,sprinklegelatinover¼cupgrapejuice;letsoften,5minutes.

2Meanwhile,heatsugarwith¼cupgrapejuiceinasmallsaucepanovermedium-high,stirring,untildissolved.Removefromheat;stirinsoftenedgelatinuntildissolved,thenstirinremaining1½cupsgrapejuice.

3Placeberriesina4-by-8-inch(6-cup)loafpan;pourgelatinmixtureover,pressingberriesgentlytosubmergecompletely(removeafewberriesifnecessary).Refrigerateuntilfirm,atleast3hours(orupto2days,coveredwithplasticwrap).

4Tounmold,dipbottomofpaninhotwaterabout5seconds.Invertontoaservingplatter,andshakefirmlytorelease.Slicetoserve.SERVES8


gfiberRUSTICNECTARINETART

WHYIT’SLIGHTOnecrustmakesthistartlessfatteningthanamoretraditional(read:double-crust)summerpie.Ithasahigherproportionofpeak-seasonfruit,anotherbonusforthecalorieconscious.Nectarinesarefeatured,butplums,peaches,apricots,oranymixtureofstonefruitswouldworkbeautifullyhere.

SERVES8 PREPTIME:30MINUTES TOTALTIME:1HOUR20MINUTES(WITHCOOLING)

1sheetfrozenpuffpastry(froma17.3-ouncepackage),thawedaccordingtopackageinstructions

1tablespoonall-purposeflour,plusmorefordusting⅓cupplus2teaspoonssugar5largeripenectarines(about1¾pounds),halved,pitted,andsliced¼inchthickPinchofcoarsesalt

2tablespoonsseedlessred-currantjelly,warmeduntilliquefied

1Preheatovento425°F.Placefoldedpastryonalightlyflouredworksurface;rollouttoa12-by-14-inchrectangle.Trimedgestomakeeven.

2Placepastryonaparchment-linedbakingsheet.Withasharpparingknife,lightlyscoredoughtoforma1-inchborder.Usingafork,prickdoughinsidetheborderevery½inch.Sprinkletheborderwith2teaspoonssugar.Refrigerateuntilslightlyfirm,about10minutes(orup

to1day,coveredwithplasticwrap).

3Bakechilleddoughuntilpuffedandgoldenbrown,10to15minutes.Meanwhile,inalargebowl,gentlytossslicednectarineswithflour,remaining⅓cupsugar,andthesalt.

4Withafork,pressdoughinsidebordertomakelevel;arrangenectarinesinrowsontop(orpilenectarinesontopandthenspreadevenly).Bake,tentedwithfoil,untilnectarineshavesoftened,about10minutes.Removefromovenandbrushnectarineswithwarmjelly.Letcoolcompletely,about20minutes,beforecuttingandserving.


Nowisthetimetosavorthewarmthofslow-cookedmeats,richlyflavoredstews,andoven-roastedvegetables.Infact,roastingmayjustbecomeyourgo-totechnique,rewardingyouwithtendermeatsandvegetableswithsweet,caramelizededges—andminimaladdedfat.Autumnsquashes,broccoli,brusselssprouts,androotvegetablessuchassweetpotatoesandcarrotsalltakewelltoroasting,asdochicken,pork,andevenfish(foraone-dishmeal,roastmeatandvegetablesinthesamepan).Foracomforting,no-fussdinner,tryasimmeringpotofsoup,includingabrothyonewithturkeymeatballsoravelvetyvegetablepurée.Applesandpearsareeasilyincorporatedintosweet,homespun—yetsurprisinglylean—desserts.

CHICKEN,MUSHROOM,ANDCABBAGESALAD

FLAVORBOOSTERBoilingthedressing—madewithsoysauce,lemonjuice,andtoastedsesameoil—givesitdepthandbalance.Becausethechickenandvegetablesarealleithershreddedorthinlysliced,theyminglewiththecooleddressingandreadilysoakupitsflavors.


1boneless,skinlesschickenbreast(6to8ounces)Coarsesalt

3tablespoonssoysauce2tablespoonsfreshlemonjuice2tablespoonsvegetableoil,suchassafflower1½teaspoonssugar½teaspoontoastedsesameoil½poundwhiteorcreminimushrooms,trimmedandthinlysliced½headnapacabbage(about1pound),coredandshredded6radishes,trimmedandthinlysliced1carrot,shavedintoribbonswithavegetablepeeler1celerystalk,thinlysliced¼cupfreshmintleaves

1scallion,trimmedandslicedintothinstrips,forserving

1Placechickeninamediumsaucepanandcoverwithwater.Bringtoaboil,seasonwithsalt,andreducetoabaresimmer.Coverandcook5minutes.Removepanfromheatandletchickenstand,covered,untilcookedthrough,12to14minutesmore.Removechickenfromliquid.Whencoolenoughtohandle,shredintobite-sizepieces.

2Inasmallsaucepan,combinesoysauce,lemonjuice,vegetableoil,sugar,andsesameoil.Bringtoaboil,thenletcooltoroomtemperature.

3Transfersoymixturetoamediumbowlandstirinmushrooms.Letstand,stirringoccasionally,untilmushroomssoften,3to5minutes.Addchicken,cabbage,radishes,carrot,celery,andmint;tosstocombine.Topsaladwithscallionandserveimmediately.


SALADWITHPANCETTACRISPS,ROASTEDBRUSSELSSPROUTS,ANDPEAR

GOODTOKNOWForamoresatisfyingmeal,tryincorporatingjustasmallamountofaflavorfulhigh-fatingredientsuchasbaconornutsintothelow-caloriemix.Herepancettaiscrispedintheovenforhands-off,splatter-freecooking,amethodthatworkswellforbacon,too.


½poundbrusselssprouts,trimmedandquarteredlengthwise¼cupoliveoilCoarsesaltandgroundpepper

3ouncesthinlyslicedpancetta¼cupwhite-winevinegar1headBostonlettuce(about1pound),tornintobite-sizepieces1firm,riperedBartlettpear,halved,cored,andthinlysliced2ouncesricottasalatacheese,thinlysliced

1Preheatovento425°F,withracksinupperandlowerthirds.Onarimmedbakingsheet,tossbrusselssproutswith2tablespoonsoil;seasonwithsaltandpepper.Bakeonupperrackuntiltender,18to20minutes,

tossingonce.Onanotherrimmedbakingsheet,arrangepancettainasinglelayer.Bakeonlowerrackuntilgoldenbrown,10to12minutes.Transfertoapaper-towel-linedplatetodrain.

2Inalargebowl,whisktogethervinegarandremaining2tablespoonsoil;seasonwithsaltandpepper.Addlettuce,pear,andbrusselssprouts;tosstocombine.Divideamongfourplatesandtopwithricottasalataandpancetta.Serveimmediately.


Thinkofpancettaasthemorearomatic,Italianversionofbacon.Butunlikebacon,pancettaisusuallyrolledinsteadofflat,andcrustedwithspiceslikefennelseedandblackpepperinsteadofbeingsmoked.Thinlyslicedpancettaturnscrispwhenbakedorsautéed.Itcanalsobechoppedtogiveflavortosaucesandstews.Pancettaisavailableatmanysupermarkets,eitheratthedelicounterorinpackagedslicesintherefrigeratorcase.Refrigerate,wrappedinplastic,upto1week,orfreezeupto2months.

BROWN-RICESALADWITHSPINACHANDTOMATOES

SMARTSUBSTITUTIONUnlikewhiterice,brownriceretainsthenutritiousbranandgermcoveringthegrain;ithasthreetimestheamountoffiberandahostofessentialnutrients.Addingbrownriceandotherwholegrainstosaladsmakesthemmorefillingwithoutsignificantlyincreasingfatandcalories.


1½cupswater¾cupbrownriceCoarsesaltandgroundpepper

2tablespoonsoliveoil2teaspoonsred-winevinegar2tablespoonschoppedfreshdill1garlicclove,minced¼teaspoonsugar1mediumcucumber,peeled,halvedlengthwise,seeded,andslicedcrosswise¼-inchthick

2cupsbabyspinach1pintcherrytomatoes,halved

1Bringthewatertoaboilinamediumsaucepan.Stirinbrownriceand1teaspooncoarsesalt.Coverandsimmeroverlowheatuntilriceistenderandhasabsorbedallliquid,about40minutes.Removefromheat;letstand10minutes,thenfluffwithafork.

2Inalargebowl,whisktogetheroil,vinegar,dill,garlic,andsugar.Seasongenerouslywithsaltandpepper.Addrice,cucumber,spinach,andtomatoes,andtosstocombine.Serveimmediately.


Lookforbrownriceinpackagesorinthebulksectionofthesupermarket,alongsidewhiterice.Itismoreperishablethanwhitericebutwillkeepforupto6monthsifstoredinanairtightcontainer.Forlongerstorage,freezeinaresealableplasticbagforupto1year.

CELERYANDAPPLESALADWITHPECANS

SMARTSUBSTITUTIONThislighterinterpretationofatraditionalWaldorfsaladreplacesthesweetmayonnaisedressingwithonemadefromreduced-fatsourcream,white-winevinegar,andjustahintofsugar.


¼cuppecans2tablespoonsreduced-fatsourcream1to2tablespoonswhite-winevinegar1teaspoonsugar1poundcelery(8to10largestalks),peeledifdesired,thinlyslicedonthediagonal(about5cups)

1apple,halved,cored,thinlysliced,thensliceshalvedcrosswiseCoarsesaltandgroundpepper

1Preheatovento350°F.Spreadpecansonarimmedbakingsheet;bakeuntillightlybrowned,tossinghalfwaythrough,5to7minutes.Transfertoaplatetocool.

2Inamediumbowl,whisktogethersourcream,vinegartotaste,andsugaruntilsmooth.Addceleryandapple;seasonwithsaltandpepper.Tossgentlytocombine.Crumbletoastedpecansontop,andserveimmediately.

perserving:98calories;6gfat;1.8gprotein;11gcarbohydrates;3.2gfiber

QUICKESTMUSHROOM-BARLEYSOUP

FLAVORBOOSTERSWhenreducingtheamountoffataddedtoaquick-cookingdish,afewlast-minuteadditions—suchasthefreshlemonjuiceandparsleyinthissoup—canhaveabigimpactontheoveralltaste.AtoppingofshavedParmesanalsoimprovestheendresult.


1tablespoonoliveoil1¼poundswhitemushrooms,trimmedandsliced1mediumredonion,finelychopped2garliccloves,minced½teaspoondriedthymeCoarsesaltandgroundpepper

4½cupslow-sodiumstore-boughtchickenorvegetablebroth2cupswater1cupquick-cookingbarley¼cupfreshflat-leafparsleyleaves,finelychopped1tablespoonfreshlemonjuice1ounceParmesancheese,shavedwithavegetablepeeler,forgarnish

1Inalargesaucepan,heatoilovermedium-high.Addmushrooms,onion,garlic,andthyme;seasonwithsaltandpepper.Cook,stirringoccasionally,untilvegetableshavesoftened,6to8minutes.

2Addbrothandthewatertopan;bringtoaboiloverhighheat.Reducetoasimmer;addbarleyandcookuntiltender,about10minutes.Removesoupfromheat;stirinparsleyandlemonjuice.Serveimmediately,garnishedwithParmesan.


Pearlbarleyandquick-cookingbarleyabsorbwaterfasterthanregularhulledbarleybecausetheirbranlayershavebeenremoved.Thequick-cookingvariety,however,hasalsobeenpresteamedandtakesonly10minutestocook—morethantwiceasfastaspearlbarley.

ONIONSOUPWITHCHEESETOASTS

WHYIT’SLIGHTFrenchonionsoupisusuallycappedwithamoltencrownofcheese,buteachcupofthistrimmerversionistoppedwithapieceofcheesetoastinstead—acupofcheeseisenoughforalleightservings.Well-caramelizedonionsarethetruekeytothissoup’sappeal;besuretocookthemuntiltheyturnadeepgoldenbrown.

SERVES8 PREPTIME:1HOUR TOTALTIME:1HOUR20MINUTES

2tablespoonsunsaltedbutter2tablespoonsoliveoil4poundsonions(about8medium),halvedandthinlysliced4garliccloves,thinlyslicedCoarsesaltandgroundpepper

½cupportorMarsalawine2cans(14.5ounceseach)low-sodiumbeefbroth2cans(14.5ounceseach)low-sodiumchickenbroth2cupswater,plusmoreifneededCheeseToasts(recipefollows)

1Ina5-quartDutchovenorotherheavypot,heatbutterandoilovermedium.Addonionsandgarlic;seasonwithsaltandpepper.Coverandcook,stirringoccasionally,untilonionshavesoftened,12to15minutes.

2Uncoverandcontinuetocook,stirringoccasionally,untilonionsaredarkgoldenbrown,25to30minutesmore.(Ifbottomofpotgetstoodry,addabout¼cupwaterandscrapeupbrownedbitswithawoodenspoon.)3Addportandcookuntilsyrupy,2to3minutes.Stirinbothbrothsand2cupswater,seasonwithsaltandpepper,andbringtoasimmer.Cook20minutes.Toserve,divideamongeightbowlsandtopeachwithacheesetoast.


8slices(½-inch-thick)baguette1cupcoarselygratedGruyèrecheese(4ounces)

Heatbroiler,withrack4inchesfromheat.Placebaguetteslicesonabakingsheet.Dividecheeseevenlyamongtheslices,andbroiluntilcheeseisgolden,2to4minutes.MAKES8

Letsoupcoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawinmicrowaveorovernightinrefrigeratorandreheatoverlow.

CHICKENPOSOLE

GOODTOKNOWHominy,driedcornkernelsfromwhichthehullandgermhavebeenremoved,addshefttoallkindsofsoupsandstews,includingthisdishofMexicoandtheAmericanSouthwest.LookforcannedhominyatLatinfoodmarketsormanysupermarkets.


1wholeroasterchickenbreast(about3pounds)2tablespoonsoliveoilCoarsesaltandgroundpepper

2mediumonions,finelychopped8garliccloves,minced⅓cuptomatopaste3tablespoonschilipowder1teaspoondriedoregano4cupswater4cans(14.5ounceseach)low-sodiumchickenbroth4cans(15ounceseach)whitehominy,rinsedanddrainedAssortedtoppings,suchasdicedavocado,thinlyslicedradishes,andcrumbledtortillachips(optional)

1Preheatovento400°F.Placechickeninasmallroastingpanoralargecast-ironskillet.Rubwith1tablespoonoilandseasonwithsaltandpepper.Roastchickenuntilskinisbrowned,juicesrunclear,andan

instant-readthermometerinsertedinthickestpart(avoidingbone)registers165°F,50to60minutes.Transferchickentoaplatter.Whencoolenoughtohandle,removeskinandshredmeatintobite-sizedpieces.Discardskinandbones.Youshouldhaveabout6¾cupschicken(reservetherestforanotheruse).

2Heatremaining1tablespoonoilina5-quartsaucepanovermediumheat.Addonions;cookuntiltranslucent,3to5minutes.Addgarlic,tomatopaste,chilipowder,andoregano;cook,stirringconstantly,untilevenlydistributed.

3Addthewater,broth,andhominy.Bringtoaboil;reduceheattoasimmer,andcookuntilfragrant,about30minutes.

4Stirinchicken;seasonwithsaltandpepper.Cookuntilheatedthrough.Toserve,divideamongeightbowlsandservewithtoppings,asdesired.

perserving(withouttoppings):339calories;7.4gfat(2gsaturatedfat);40.9gprotein;24.9gcarbohydrates;5gfiber

Letposolecoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawovernightinrefrigerator,andreheatoverlow(donotmicrowave,thehominymayburst).

BUTTERNUTBISQUE

SMARTSUBSTITUTIONHalf-and-halfandchickenbrothreplacethestandardheavycream,loweringthecaloriecountofthisvegetablebisquewithoutdiminishingitsappeal.Foradifferentflavor,usegroundnutmegorclovesinplaceofcinnamon,oraddalittlechilipowderforaSouthwesternversion.


3tablespoonsunsaltedbutter1mediumonion,chopped2garliccloves,sliced½teaspoondriedthyme¼teaspoongroundcinnamon⅛to¼teaspooncayennepepper,plusmoreforgarnish(optional)Coarsesalt

1largebutternutsquash(about4pounds),peeled,seeded,andcutinto1-inchcubes

1can(14.5ounces)low-sodiumchickenbroth1cuphalf-and-half3cupswater1tablespoonfreshlemonjuice¾cupsourcream,forserving

1Inalargesaucepan,heatbutterovermedium.Addonion,garlic,

thyme,cinnamon,andcayennetotaste.Seasonwithsalt,andcook,stirringoccasionally,untilonionissoftened,5to7minutes.

2Addsquash,broth,half-and-half,andthewater.Bringtoaboil;reducetoasimmer,andcookuntilsquashistender,about20minutes.

3Workinginbatches,puréeinablenderuntilsmooth(donotfilljarmorethanhalfwayeachtime).Stirinlemonjuice;seasonwithsalt.Toserve,dividebisqueamongbowlsandtopeachwith1tablespoonsourcream;garnishwithadditionalcayenne,ifdesired.


Letsoupcoolcompletely,thenpourintoairtightcontainers,leaving1inchofspaceattop.Freezeupto3months.Thawinmicrowaveorovernightinrefrigerator.Heatwithabitofwater,stirringoccasionally.Addsourcreamjustbeforeserving.

SEAFOODSTEW

WHYIT’SLIGHTAbrothybase,lean,mildwhitefish,andonlyonetablespoonoliveoilkeepthisdishhealthierthanheavierseafoodstewsandchowders.Drizzlejustalittleextraoliveoilovereachservingtomakethemostoftheoil’sfruityflavor.


1tablespoonoliveoil,plusmoreforserving(optional)1garlicclove,finelychopped1fennelbulb,trimmed,halved,andthinlysliced,frondsreservedforgarnish

1largetomato,cutintolargediceCoarsesaltandgroundpepper

4cupslow-sodiumstore-boughtchickenbroth12ouncesskinlessstripedbassorredsnapperfillets,cutinto1-inchpieces½poundmediumshrimp,peeledanddeveined½poundseascallops,largemuscleremoved

1InamediumDutchovenorotherheavypot,combineoilandgarlic;cookovermedium-highheat,stirring,untilgarlicisfragrant,about1minute.Addfennelandcook,stirringfrequently,untilslightlysoftened,about3minutes.Addtomato,seasonwithsaltandpepper,andcook,stirringfrequently,untiltomatobeginstobreakdown,about3minutes.

2Stirinbrothandbringstewtoagentleboil,thenreducetoasimmer.

Gentlyfoldinseafood.Returntoabaresimmerandcookuntilseafoodisopaquethroughout,about3minutes.Toserve,dividestewamongbowlsanddrizzleeachwithadditionaloil;garnishwithfennelfronds.


VEGETARIANCHILI

WHYIT’SLIGHTNaturallyleanbeansandextravegetablesmakethisasmarterchoicethanmeat-heavychili.Foracreamygarnish,tryadollopofplainlow-fatGreekyogurtratherthansourcream.


2tablespoonsextra-virginoliveoil1mediumyellowonion,cutinto½-inchdice4garliccloves,coarselychopped1½teaspoonsgroundcumin1teaspoonchipotlechilepowderCoarsesaltandgroundpepper

1mediumzucchini,cutinto½-inchdice¾cup(6ounces)tomatopaste1can(15.5ounces)blackbeans,rinsedanddrained1can(15.5ounces)pintobeans,rinsedanddrained2cans(14.5ounceseach)dicedtomatoesinjuice1can(4.5ounces)choppedgreenchiles2cupswater

1InalargeDutchovenorotherheavypot,heatoilovermedium-high.Addonionandgarlic;cook,stirringfrequently,untilonionistranslucentandgarlicissoft,about4minutes.Addcuminandchilepowder,seasonwithsaltandpepper;cook,stirring,untilspicesarefragrant,1minute.

Addzucchiniandtomatopaste;cook,stirringfrequently,untiltomatopasteisdarkened,about3minutes.

2Stirinbothbeans,thedicedtomatoes(withtheirjuice),andgreenchiles.Addthewaterandbringmixturetoaboil.Reducetoasimmerandcookuntilzucchiniistenderandliquidreducesslightly,about20minutes.Seasonwithsaltandpepperandserveimmediately.

perserving:232calories;6.1gfat(1gsaturatedfat);10.3gprotein;35gcarbohydrates;9.1gfiber

BROCCOLIRABEANDWHITE-BEANSOUP

FLAVORBOOSTERThefirststepinthisrecipeisaboutbuildingflavors,sodon’ttrytorushit.Similarly,don’tskimponthehandfulofchoppedparsleyaddedattheend—morethanjustagarnish,theherbhelpsbrightenanddefinetheotheringredients.


2tablespoonsoliveoil2mediumonions,finelychopped4garliccloves,mincedCoarsesaltandgroundpepper

8ouncescreminimushrooms,trimmedandthinlysliced1bunchbroccolirabe(about1pound),trimmedandcoarselychopped2cans(14.5ounceseach)low-sodiumchickenorvegetablebroth2cupswater2cans(15.5ounceseach)cannellinibeans,rinsedanddrained¼cupchoppedfreshflat-leafparsley

1InalargeDutchovenorotherheavypot,heatoilovermedium.Addonionsandgarlic;seasonwithsaltandpepper.Cook,stirringfrequently,untilonionshavesoftened,8to10minutes.Addmushrooms;cook,

stirringoccasionally,untilmushroomsbegintoreleasetheirliquid,2to4minutes.Addbroccolirabe;cook,stirring,untilwilted,2to3minutes.

2Addbrothandthewater;seasonwithsaltandpepper.Bringtoaboil,thenreduceheattomedium-low.Cook,stirringoccasionally,untilbroccolirabeistender,10to15minutes.Addbeansandparsley;simmeruntilwarmedthrough,about5minutes.Serveimmediately.


SPINACHFRITTATAWITHGREENSALAD

WHYIT’SLIGHTThewholeeggsintheseindividualfrittatasaresupplementedwitheggwhitesforfewercaloriesandlesscholesterol.Theystilltasterich,though,thankstoasmallamountofnuttyGruyèrecheese.Customizetherecipebyaddingfreshherbs,choppedcookedvegetables,orevenabitofcubedhamtotheeggmixturebeforebaking.


4largeeggsplus8largeeggwhites½cupgratedGruyèrecheese3tablespoonsmilkCoarsesaltandgroundpepper

1tablespoonplus1teaspoonoliveoil2smallshallots,minced5ouncesbabyspinach(about6cups)Nonstickcookingspray

8ouncesmesclun(about8cups)1teaspoonsherryvinegar

1Placefour8-ouncebakingdishesonarimmedbakingsheetandtransfertooven;preheatovento450°F.Whileovenisheating,inalargebowl,whisktogetherwholeeggsandeggwhites,¼cupcheese,themilk,1teaspoonsalt,and¼teaspoonpepper.

2Inalargeskillet,heat1teaspoonoilovermedium.Addshallotsandcook,stirringoccasionally,untilsoftened,2to3minutes.Addspinach;cook,tossing,untilwilted,3to5minutes.Seasonwithsaltandpepper,andstirspinachmixtureintoeggmixture.

3Removebakingsheetfromovenandcoateachdishwithcookingspray.Immediatelypoureggmixtureintodishes,dividingevenly,andtopeachwith1tablespooncheese.Bakeuntilfrittatasarepuffedupandgoldenbrown,about15minutes.

4Tossmesclunwithvinegarandremainingtablespoonoil;seasonwithsaltandpepper.Servefrittatasonplates,withsaladalongside.


EGGSWITHMUSHROOMSANDSPINACH

GOODTOKNOWCookinginparchmentpacketsisalow-fat,no-messtechniqueforpreparingeggs.Here,mushroomsandspinach—andameredrizzleofoliveoil—arebakedalongwiththeeggsforadeliciousmealanytimeofday.


1tablespoonplus1teaspoonoliveoil,plusmoreforbrushing1package(10ounces)frozenchoppedspinach,thawedandsqueezedofexcessliquid

8ouncescreminimushrooms,trimmedandcoarselychopped8largeeggsCoarsesaltandgroundpepper

1Preheatovento400°F,withracksinupperandlowerthirds.Cutfour24-inch-longpiecesofparchment;foldeachpieceinhalf,thencutintoahalf-heartshape.Unfoldandplacetwopiecesoneachoftworimmedbakingsheets.

2Brushhalfofeachparchmentheartwithoil.Placespinachandmushroomsonoiledhalvesofparchment.Crack2eggsovereachanddrizzleeachwith1teaspoonoil.Seasonwithsaltandpepper.Foldeach

packetintoa“classic”shape.

3Bakeuntilpacketsarefullypuffed(eggwhiteswillbeset),rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough,6to9minutes.Serveimmediately.


Thisrecipeworksbestwithwhiteparchment;thebrowntypeabsorbsmoreheat,leadingtoovercookedeggs.

LIGHTEREGGPLANTPARMESAN

WHYIT’SLIGHTThisItalianrestaurantstandbyturnsvirtuouswithbaked(insteadoffried)eggplantandahealthierbéchamelmadefromskimmilk,whichisthencombinedwithsomemarinarasauce.Usinglesscheesealsohelps;here,thetwocheesesaresprinkledonlyontop,ratherthanineachlayer.


1largeItalianeggplant(2pounds),sliced½inchthickcrosswise1tablespoonoliveoilCoarsesaltandgroundpepper

1cupskimmilk3tablespoonsall-purposeflour2garliccloves,minced1cuphomemadeorstore-boughtmarinarasauce½cupgratedpart-skimmozzarellacheese⅓cupgratedParmesancheese

1Preheatovento450°F,withracksinupperandlowerthirds.Arrangeeggplantinasinglelayerontworimmedbakingsheets.Brusheggplantonbothsideswithoil,andseasonwithsaltandpepper.Bakeuntilgoldenbrownandverytender,20to25minutes,turningslicesandrotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.

2Meanwhile,inamediumsaucepan,whisktogether¼cupmilk,theflour,andgarlic.Graduallywhiskinremaining¾cupmilkand½cupmarinarasauce.Bringtoaboil;reducetoasimmer,andcookuntilsaucehasthickened,2to3minutes.

3Spread¼cupmarinarasauceinthebottomofashallow2-quartbakingdish.Alternatelayersofbakedeggplantwithmilksauce.Dollopwithremaining¼cupmarinarasauce.TopevenlywithmozzarellaandParmesan.Bakeonupperrackuntilcheeseisbrownedandsauceisbubbling,10to15minutes.Serveimmediately.


WHOLE-WHEATSPAGHETTIWITHLIGHTERPESTO

WHYIT’SLIGHTWithlessoil,fewernuts,andmorebasil,thisbetter-for-youpestocutscalorieswithoutsacrificinganyofthefabulousflavor.Servethesauceoverwhole-wheatpastaformorefiber.Extrapestofreezesnicely,soconsiderdoublingthebatch.


Coarsesaltandgroundpepper8ounceswhole-wheatspaghettiLighterPesto(recipefollows)Freshbasilleaves,cutintochiffonade,forgarnish(optional)

1Inalargepotofboilingsaltedwater,cookspaghettiuntilaldenteaccordingtopackageinstructions.Reserve½cuppastawater;drainpastaandreturntopot.

2Tosspastawithpesto,addingreservedpastawateralittleatatimetocreateathinsaucethatcoatsspaghetti(youmaynotneedallthewater).Seasonwithsaltandpepper.Serveimmediately,garnishedwithbasil,ifdesired.


3cupsfirmlypackedfreshbasilleaves(2ounces)3tablespoonswalnutpieces3tablespoonsgratedParmesancheese2garliccloves(peeled)1tablespoonfreshlemonjuice3tablespoonswaterCoarsesaltandgroundpepper

3tablespoonsextra-virginoliveoil

Inafoodprocessor,combinebasil,walnuts,Parmesan,garlic,lemonjuice,andthewater;seasonwithsaltandpepper.Puréeuntilapasteforms.Withmotorrunning,addoilinathinstream.Processuntilverysmooth,about1minute.Pestocanberefrigeratedinanairtightcontainer,withplasticwrappressedontothesurfacetopreventdiscoloration,upto3days.(Orfreezeinanairtightcontainerupto6months;thawintherefrigerator.)MAKES¾CUP

CUBANBLACK-BEANSTEWWITHRICE

GOODTOKNOWHeartyandsatisfying,beansoupsoftensimmerforhours;thisvegetarianstewtastesasifitdid,butusescannedbeansandbrothasshortcuts.Tothickenthesoup,mashsomeofthebeanswiththebackofaspoonduringcooking.


1½cupslong-grainwhiterice1tablespoonoliveoil1mediumredonion,finelychopped1garlicclove,minced1redbellpepper,ribsandseedsremoved,finelychopped2cans(19ounceseach)blackbeans,rinsedanddrained1can(14.5ounces)low-sodiumvegetablebroth1tablespooncidervinegar½teaspoondriedoreganoCoarsesaltandgroundpepperAssortedtoppings,suchaslimewedges,freshcilantroleaves,andslicedradishes(optional)

1Cookriceaccordingtopackageinstructions.Meanwhile,heatoilinalargesaucepanovermedium.Addonion,garlic,andbellpepper.Cook,

stirringoccasionally,untilonionhassoftened,8to10minutes.

2Addbeans,broth,vinegar,andoregano.Cook,mashingsomebeansagainstsideofpanwiththebackofaspoon,untilslightlythickened,6to8minutes.Seasonwithsaltandpepper.Fluffricewithafork.Servebeanswithrice,andwithtoppings,asdesired.

perserving(withouttoppings):439calories;5.1gfat(0.6gsaturatedfat);13.8gprotein;81.4gcarbohydrates;10.3gfiber

BUTTERNUTSQUASHRISOTTO

WHYIT’SLIGHTRisotto’slittlesecret:It’susuallyenrichedwithamplebutterattheend.Butonebiteofthisversion,whichcontainsjustonetablespoonbutter,showshowdelectablethedishcanbewithoutalltheextrafatandcalories.Andratherthanaddingthesquashattheendofcooking,pertheusualmethod,youcookitalongwiththerice,soitcontributescreaminessandsweetnesstothefinaloutcome.

SERVES4 PREPTIME:1HOUR TOTALTIME:1HOUR

2cans(14.5ounceseach)low-sodiumchickenbroth½cupwater1tablespoonunsaltedbutter1½poundsbutternutsquash,seededandpeeled(seebelow)andcutinto½-inchchunksCoarsesaltandgroundpepper

1cupArboriorice½cupdrywhitewine⅓cupgratedParmesancheese,plusmoreforgarnish1tablespoonchoppedfreshsage,plusmoreforgarnish

1Inamediumsaucepan,bringbrothandthewatertoasimmerovermediumheat;coverpan.

2Meanwhile,inamediumDutchovenorheavypot,meltbutterovermediumheat.Addsquash;seasonwithsaltandpepper.Cook,stirringoften,untiledgessoften,6to8minutes.Addriceandcook,stirring,untiltranslucentaroundtheedges,about1minute.

3Addwine;cook,stirring,untilevaporated,about1minute.Reduceheattomedium-low.Add½cuphotbrothmixture.Cook,stirring,untilalmostallliquidisabsorbed.Repeatprocess,graduallyaddingbroth,untilriceisaldenteandliquidiscreamy(youmaynotneedtouseallthebroth),about25minutestotal.

4StirinParmesanandsage,andseasonwithsalt.Serveimmediately,garnishedwithadditionalParmesanandsage,ifdesired.


Withasharpchef’sknife,cutofftopandbottomofsquash.Halvesquashcrosswise,thenlengthwise.Scoopoutseedsandfibrousfleshwithaspoonanddiscard.Peelwithavegetablepeeler(orsharpknife)andcutasdirectedinrecipe.

STUFFEDREDPEPPERSWITHQUINOAANDPROVOLONE

GOODTOKNOWQuinoa—anutritionalpowerhousethat’salsoanexcellentsourceofprotein—starsinthisvegetarianmain;choppedwalnutscomplementquinoa’snuttytaste.Chooseshort,squatbellpeppersthatwillstanduprighteasily.


4redbellpeppers1tablespoonoliveoil1mediumonion,finelychopped2garliccloves,minced1teaspoongroundcorianderCoarsesaltandgroundpepper

1cupquinoa,rinsed1cupwater½cupfreshflat-leafparsleyleaves,coarselychopped⅓cupwalnuts,coarselychopped1cupcoarselygratedagedprovolonecheese(4ounces)

1Preheatovento450°F,withrackinupperthird.Sliceaverythinlayerfromthebaseofabellpeppersoitsitsupright.Sliceofftop,justbelowstem,andremoveribsandseedsfromtopandbottomparts.Repeatwithremainingpeppers.Discardstems,choptops,andreservebottomsforstuffing.

2Inamediumsaucepan,heatoilovermedium.Addonion,garlic,coriander,andchoppedpeppertops;seasonwithsaltandpepper.Cook,stirringoccasionally,untilonionhassoftened,about5minutes.

3Addquinoa,andcook,stirring,untilfragrant,1minute.Addthewaterandbringtoaboil.Reducetoasimmer,cover,andcookuntilwaterhasbeenabsorbedandquinoaistender,11to13minutes.Removefromheat.Stirinparsley,walnuts,and¾cupprovolone;seasonwithsaltandpepper.

4Dividequinoamixtureevenlyamongpeppers;placeina2-quartbakingdish.Coverwithparchment,thenfoil,andbakeuntilpeppersaretender,about1hour.Uncoverandtopevenlywithremaining¼cupprovolone;bakeuntilcheesemelts,10to15minutesmore.Servewarm.


BROCCOLINIANDFETAGALETTE

SMARTSUBSTITUTIONThissavorypie’sflakycrustismadewitholiveoilinsteadofbutter,reducingtheamountofsaturatedfat.Thegaletteiseasytoassembleandversatile:Ifyoucan’tfindBroccolini,substitutebroccoliflorets,ortrycrumbledgoatcheeseinplaceoffeta.


2cupsall-purposeflour,plusmorefordusting¼cupoliveoilCoarsesaltandgroundpepper

⅓cupcoldwater2bunchesBroccolini(1poundtotal)¼cupgratedParmesancheese(1ounce)⅔cupcrumbledfetacheese(3ounces)¼teaspoonred-pepperflakes1largeegg,lightlybeaten

1Inamediumbowl,combineflour,oil,1teaspoonsalt,andthewater.Withafork,stirtocombine.Kneaddough1minute.Coverwithplasticwrapandletrest30minutes.

2Preheatovento400°F,withrackinlowerthird.Inalargepotofboilingsaltedwater,cookBroccoliniuntilbrightgreen,about1minute.

Withtongs,transfertoapaper-towel-linedplate.

3Onalightlyflouredsurface,rolloutdoughtoa14-inchround;transfertoaparchment-linedbakingsheet.SprinkledoughwithParmesanandtopwithBroccolini,leavinga2½-inchborder.Topwithfetaandred-pepperflakes;seasonwithsaltandpepper.Folddoughborderoverfillingandbrushwithbeatenegg.

4Bakeuntilcrustisgoldenbrownandtoppingisheatedthrough,35to40minutes.Servewarmoratroomtemperature.


ROASTEDCHICKENANDPEARS

WHYIT’SLIGHTSometimesroastchickenrecipescallforsoftenedbuttertobespreadover—orevenunder—theskinbeforeputtingthebirdintheoven.Here,amixtureofparsleyandthyme(andnotbutter)isspreadunderandontopoftheskinofchickenthighsforaddedflavor,whilehoneyandasmallamountofoliveoilbrushedontophelpkeepthechickenmoist.


1largeparsnip(about8ounces),peeled,halvedlengthwise,andcutinto2-inchlengths

1largewhiteturnip(about1pound),peeledandcutinto1-inchchunks2smallredonions,cutinto1-inch-widewedges2tablespoonsred-winevinegar2tablespoonsoliveoil1teaspoondriedthymeCoarsesaltandgroundpepper

2tablespoonschoppedfreshflat-leafparsley4eachbone-in,skin-onchickendrumsticksandthighs(about2poundstotal)

1tablespoonhoney3firm,ripeBoscpears(about1½poundstotal),halved,cored,andcutinto½-inch-thickwedges

1Preheatovento375°F.Onalargerimmedbakingsheet(ortwosmallones),tossparsnip,turnip,andonionswithvinegar,1tablespoonoil,and½teaspoonthyme;seasonwithsaltandpepper.

2Inasmallbowl,combineparsleyandremaining½teaspoonthyme;seasonwithsaltandpepper.Carefullyslidefingersunderchickenskintoloosen;spreadparsleymixtureunderandontopofskin.Pushvegetablestoedgesofbakingsheet;placechickenpiecesincenter,androast30minutes.

3Inasmallbowl,combinehoneyandremaining1tablespoonoil.Removebakingsheetfromoven;addpearsandtosswithvegetablestocombine.Brushtopofchickenpieceswithhoneymixture;roast30minutesmore,oruntilthighjuicesrunclearwhenmeatispierced.Serveimmediately.


SPICYCHICKENSTIR-FRYWITHPEANUTS

WHYIT’SLIGHTEachservingofthisstir-fryhasonlyoneteaspoonoilandatablespoonofroastedpeanuts.Limejuiceandfreshbasiladdedattheendperkupthedish,soittastesjustasgoodas(orevenbetterthan)moretraditionalversions.


1tablespoonplus1teaspoonpeanutoil3boneless,skinlesschickenbreasthalves(6to8ounceseach),thinlyslicedcrosswise

4garliccloves,thinlysliced1serranoorjalapeñochile,thinlyslicedcrosswise(ribsandseedsremovedforlessheat,ifdesired)

8ouncessnowpeas(about4cups),stemendstrimmedCoarsesaltandgroundpepper

¼cupfreshlimejuice¼cupchoppedroastedpeanuts¾cuplooselypackedfreshbasilleaves,torn

1Inawokorlargenonstickskillet,heatoiloverhigh.Addchicken;cookuntilbrownedononeside,2to3minutes.

2Turnchickenandaddgarlic,chile,andsnowpeas.Cookuntilchickeniscookedthrough,2to3minutesmore.Seasonwithsaltandpepper;stirinlimejuice,peanuts,andbasil.Serveimmediately.


LIGHTERCHICKENENCHILADAS

WHYIT’SLIGHTThisrenditionofaTex-Mexfavoriteusesleanchickenbreasts,corntortillas,andjustenoughMontereyJackcheesetocreatealuscioustopping.Thegentle,moistheatofpansteamingkeepsthechickenbreastsjuicyandtenderwithoutanyoil.



2tablespoonsvegetableoil,suchassafflower2garliccloves,minced¼cupall-purposeflour1teaspoongroundcumin1to2tablespoonsmincedcannedchipotlesinadobo1can(14.5ounces)low-sodiumchickenbroth½cupwater8corntortillas(6-inch),warmed(seenote)½cupgratedMontereyJackcheese(2ounces)

1Inalargeskillet,bring1inchwatertoaboil.Addchicken,andseasonwithsalt;cover,andreduceheattomedium-low.Simmer5minutes;removeskilletfromheat.Letchickensteam,covered,untilcooked

through,12to14minutes.Transferchickentoamediumbowl;whencoolenoughtohandle,shredwithtwoforks.

2Whilechickeniscooking,inamediumsaucepan,heatoilovermedium.Addgarlic;cook,stirring,untilfragrant,about1minute.Addflour,cumin,andchipotlestotaste;cook,whisking,1minute.Whiskinbrothandthewater;bringtoaboil.Reducetoasimmer,andcook,whiskingoccasionally,untilsaucehasthickenedslightly,5to8minutes;seasonwithsaltandpepper.Transfer1cupsaucetobowlwithchicken;tosstocombine.

3Preheatovento400°F.Spread¼cupofremainingsauceevenlyinan8-inchsquarebakingdish.Filleachtortillawithchickenmixture,dividingevenly;rolluptightly,andarrange,seamsidedown,inbakingdish.Coverwithremainingsauce,andtopwithcheese.Bakeuntilcheeseismeltedandsauceisbubbling,15to20minutes.Letcool5minutesbeforeserving.


Towarmthecorntortillas,wrapthem(stacked)indamppapertowelsandmicrowave30to60seconds,justuntilsoftened.Oryoucanusetongstotoastthemonagas-stoveburnerforabout30secondsperside.

HAM-AND-SAGE-STUFFEDCHICKENWITHBROCCOLI

GOODTOKNOWOneeasywaytoensureboneless,skinlesschickenbreasthalvescookupmoistandflavorfulistostuffthem.Here,acombinationofbread,ham,sage,andoliveoildoesthejobindeliciousfashion.Sautébroccoliinthesameskilletasthechickenforafastside.


4sliceswhitesandwichbread,cutintocubes(about2½cups)2ouncessliceddeliham,coarselychopped½teaspoondriedsage¼cupoliveoilCoarsesaltandgroundpepper

4boneless,skinlesschickenbreasthalves(6to8ounceseach)2packages(10ounceseach)frozenbroccoliflorets,thawed2garliccloves,minced1tablespoonwhite-winevinegar

1Inamediumbowl,combinebread,ham,sage,and2tablespoonsoil;seasonwithsaltandpepper.

2Laychickenflatonaworksurface.Usingaparingknife,cuta2-inch-

longslitinthethicksideofeachbreasthalf.Insertknifeandpivot,carefullyformingadeeppocketwithoutenlargingopening(orpiercingthroughoppositeside).Stuffeachpocketwithbreadmixture,packingtightly;seasonchickenwithsaltandpepper.

3Inalargeskillet,heat1tablespoonoilovermedium-high.Addchicken;cookuntilbrownedononeside,6to8minutes.Turnchicken,coverskillet,andreduceheattomedium.Cookuntilchickeniscookedthrough,6to8minutesmore.Transfertoaplate;tentwithfoiltokeepwarm.

4Inthesameskillet,heatremainingtablespoonoilovermedium-high;addbroccoliandgarlic.Cook,tossing,untilbroccoliiswarmedthrough,4to6minutes.Removefromheat;stirinvinegar.Servewithbroccoli.


APPLE-BRAISEDTURKEYTHIGHS

GOODTOKNOWEventhedarkmeatofturkeyandchicken,suchasthighsandlegs,canbepartofalow-caloriemeal;cookingthemeatwithskinandbonesintactyieldsgreatflavor,andtheskincanbediscardedbeforeservingtoreducefatandcalories.Servewithsteamedgreenbeanstossedwithalittlemeltedbutter.


1tablespoonoliveoil2turkeythighs(about2poundstotal)Coarsesaltandgroundpepper

2largeshallots,thinlysliced4CortlandorGrannySmithapples,peeled,quartered,andcored2cupsunsweetenedapplecider1can(14.5ounces)low-sodiumchickenbroth2teaspoonscidervinegar

1Preheatovento350°F.InamediumDutchovenorotherovenproofheavypot,heatoilovermedium-high.Patturkeydrywithpapertowelsandseasonwithsaltandpepper.Addtopot,skinsidedown.Cookuntilskinisgoldenandcrisp,about8minutes.Transferturkeytoaplate.

2Addshallotstopotandcook,stirringoccasionally,untilsoftened,

about5minutes.Addapplesandcookuntilslightlysoftened,about5minutes.

3Returnturkey,skinsideup,topot;addciderandbroth.Bringtoaboil,cover,thentransfertooven.Cook1½hours.Uncover;cook30minutesmore.

4Removepotfromovenandtransferturkeytoacuttingboard.Skimfatfromcookingliquidandstirinvinegar.Slicemeatoffbones(discardbones);removeskin,ifdesired.Serveturkeywithapplesandpansauce.


SPICE-RUBBEDTURKEYBREASTWITHSWEETPOTATOES

FLAVORBOOSTERAmixtureofrosemary,paprika,andlimejuiceisrubbedoverleanturkeybeforeroasting;sweetpotatoescookedalongsidesoakuptheflavorfulpanjuices,whicharealsodrizzledovereachserving.Servewithasideofsautéedleafygreens.


1½teaspoonsdriedcrushedrosemary1teaspoonsweetpaprikaCoarsesaltandgroundpepper

2tablespoonsfreshlimejuice2tablespoonsoliveoil1bonelessturkeybreasthalf(about1pound),skinremoved2sweetpotatoes(about1poundtotal),halvedlengthwise

1Preheatovento400°F.Inasmallbowl,mixtogetherrosemary,paprika,1½teaspoonscoarsesalt,½teaspoonpepper,thelimejuice,and1tablespoonplus1teaspoonoil;rubmixturealloverturkey.Placeincenterofarimmedbakingsheet.

2Brushcutsidesofsweetpotatoeswithremaining2teaspoonsoil;arrange,cutsidedown,onsheetaroundturkey.Roastuntilaninstant-readthermometerinsertedincenterofbreastregisters160°F,about50minutes(sweetpotatoesshouldbetender).Removefromoven,andletstand10minutes,tentedwithfoiltokeepwarm(temperaturewillriseby5degrees).

3Cutturkeyintothickslices.Cutsweetpotatohalvesintowedges.Transferturkeyandsweetpotatoestoaservingplatter,anddrizzleturkeywithjuicesfrombakingsheet.

perserving(withoutescarole):278calories;3.2gfat(0.6gsaturatedfat);37.4gprotein;23.2gcarbohydrates;3.5gfiber

2tablespoonsoliveoil3garliccloves,smashedandpeeled2smallheadsescarole(about1poundtotal),trimmed,leavestornCoarsesalt

Inalargeskillet,heatoilovermedium.Addgarlicandcookuntilfragrantandlightgolden,about3minutes.Stirinescarole;seasonwithsalt.Cook,stirringfrequently,untiltender,about10minutes.SERVES4

perserving:82calories;7gfat(1gsaturatedfat);1.6gprotein;4.5gcarbohydrates;3.6gfiber

CHICKENWITHCORNMEALDUMPLINGS

SECRETINGREDIENTBeerflavorsthisrobustchickenandvegetablestew.Anylight-ormedium-coloredlagerwilldo,butpilsner—withitspronouncedtasteofhops—worksbest.


3tablespoonsunsaltedbutter1½poundsboneless,skinlesschickenthighs(about5),cutinto1-inchpiecesCoarsesaltandgroundpepper

½bunchscallions,trimmedandcutinto½-inchpieces1greenbellpepper,ribsandseedsremoved,cutinto½-inchdice2celerystalks,cutinto½-inchdice2mediumcarrots,cutinto½-inchdice1teaspoondriedthyme¼cupall-purposeflour2bottles(12ounceseach)pilsneroranotherlight-ormedium-bodiedlager1can(28ounces)wholepeeledtomatoes(withtheirjuice)1to2tablespoonsred-winevinegarCornmealDumplingDough(recipefollows)

1InalargeDutchovenorotherheavypot,melt1tablespoonbutterovermedium-high.Patdrychickenandseasonwithsaltandpepper.Addtopot,andcook,stirringoccasionally,untilbrownedonallsides,about5minutes.Withaslottedspoon,transferchickentoamediumbowl.

2Addremaining2tablespoonsbutter,thescallions,bellpepper,celery,andcarrotstopot.Cook,stirringoccasionally,untilscallionsandceleryaresoft,about4minutes.Stirinthymeandflourandseasonwithsaltandpepper;cook1minute.Whiskinbeerandreturnchickentopot.Withyourhands,roughlyteartomatoesandaddtopotalongwiththeirjuices.Bringtoarapidsimmerandcook,uncovered,30minutes.Seasontotastewithvinegar.

3Reducetoamediumsimmeranddropdoughbyroundedtablespoonfulsontopofstew.Coverandsimmeruntildumplingsarecookedthrough,7to10minutes.Serveimmediately.


⅔cupall-purposeflour⅓cupfineyellowcornmeal1½teaspoonsbakingpowder1teaspoonsugar¼teaspooncoarsesalt1tablespoonunsaltedbutter½cuplow-fatbuttermilk

Inamediumbowl,whisktogetherflour,cornmeal,bakingpowder,sugar,andsalt.Usingyourfingers,workinbutteruntilsmallcrumbsform.Stirinbuttermilktoformaslightlylumpybatter;donotovermix.

CHICKENCACCIATORE

WHYIT’SLIGHTRatherthancookingthisheartyItalianstewonthestove,inthetraditionalmanner,itispreparedinthemicrowave,usingfarlessoil(becauseyoudon’thavetobrownthechickenthighsfirst)andinmuchlesstime.


8ouncesshiitakemushrooms,stemsremoved,capscleanedandthinlysliced

5garliccloves,thinlysliced1tablespoonoliveoil¼cupwaterCoarsesaltandgroundpepper

1⅓cupscannedcrushedtomatoesinjuice3stripsorangezest(each3incheslongand½inchwide)¼teaspoondriedrosemary⅛teaspooncayenne1poundboneless,skinlesschickenthighs,cutinto1-inchpieces

1Ina2½-quartmicrowave-safedish,combinemushrooms,garlic,oil,andthewater;seasonwithsaltandpepper.Coverandmicrowaveonhigh,2minutes.

2Stirintomatoes(withtheirjuice),orangezest,rosemary,cayenne,andchickenuntilcombined.Cover;microwaveonhighuntilchickenisjustcookedthrough,12to14minutes.Removeorangezest,andserve.


FLATIRONSTEAKWITHCAULIFLOWERANDARUGULA

WHYIT’SLIGHTServingsmall,leansteaks—onlyfivetosixounceseach—alongwithalightlydressedsaladofcauliflowerandarugulakeepsthismeallowincalories.Theonlyaddedoilisusedinthedressing.Thesteakissearedinadryskillet;thecauliflowerisbrownedinthejuicesleftbehind.


4smallflatironsteaks(5to6ounceseach)Coarsesaltandgroundpepper

1headcauliflower(about2½pounds),coredandcutintosmallflorets2garliccloves,smashedandpeeled½cupwater,plusmoreifneeded2tablespoonsfreshlemonjuice,pluslemonwedgesforserving1tablespoonoliveoil2bunchesarugula(about10ouncestotal),thickstemsremoved,washedwellanddried

1ounceParmesancheese,shavedwithavegetablepeeler

1Heatalargeskilletovermedium-high.Patdrysteaksandseasonwithsaltandpepper.Cook5to6minutespersideformedium-rare(reduce

heatifbrowningtooquickly).Transfertoacuttingboardandtentwithfoiltokeepwarm.

2Addcauliflower,garlic,andthewatertoskillet;seasonwithsaltandpepper.Cook,tossingoccasionally,untilcauliflowerisbrownedandcrisp-tender,8to10minutes.(Ifbottomofskilletbecomestoodry,add¼cupmorewater.)3Meanwhile,inalargebowl,whisktogetherlemonjuiceandoil;seasonwithsaltandpepper.Addarugula,cauliflower,andParmesantodressinginbowl;toss(arugulawillwilt).Servesteaksandsaladwithlemonwedges.


SAUSAGESWITHKALEANDWHITEBEANS

GOODTOKNOWFiber-richbeansandleafygreensoffsettherichnessofsausagesinthisItalian-inspireddinner.Broilingmakesquickworkofcookingthesausages.Foranevenlighterpreparation,substitutechickenorturkeysausagesforthepork.


1½poundssweetItaliansausages(about8links)2tablespoonsoliveoil1largebunchkale(1¼to1½pounds),thickstemsremoved,leavescoarselychopped

4garliccloves,thinlysliced½cupwaterCoarsesaltandgroundpepper

1can(15.5ounces)cannellinibeans,rinsedanddrained2tablespoonswhite-winevinegar

1Heatbroiler,withrack4inchesfromheat.Withafork,piercesausagesallover;placeonarimmedbakingsheet.Broil,turningoccasionally,untilbrownedandcookedthrough,8to10minutes.

2Meanwhile,heatoilinalargeskilletovermedium-high.Addkale,garlic,andthewater;seasonwithsaltandpepper.Coverandcook,tossingoccasionally,untilkaleiswiltedandtender,10to12minutes.Addbeansandvinegar;cook,tossinggently,untilbeansareheatedthrough,about2minutes.

3Slicesausagesandserveoverkaleandbeans.


ROASTEDPORKLOIN

FLAVORBOOSTERAftertheporkhasbeenroasted,incorporatetheflavorfuljuicesandbrownedbitsleftinthepanintoasavorygravyforservingalongside.Besuretoallowtheporktorestatleasttenminutesbeforeslicing(youcanmakethegravyduringthistime),forthejuiciestmeat.


2teaspoonsmustardseeds2teaspoonsdillseeds1teaspoonfennelseeds1bonelesscenter-cutporkloin(about3pounds),tiedatregularintervals1teaspoonoliveoilCoarsesaltandgroundpepper

BalsamicGravy(recipefollows)

1Preheatovento475°F.Crushthemustard,dill,andfennelseedswithamortarandpestle,orwrapseedsinakitchenclothandpresswithaheavypan.Placeporkina9-by-13-inchroastingpan.Rubporkwithoil;evenlycoatwithcrushedseeds.Seasonwithsaltandpepper.

2Roastporkuntilbrowned,25to30minutes.Reduceoventemperatureto350°F;continuetoroast(tentwithfoilifbrowningtooquickly)untilaninstant-readthermometerinsertedintothickestpartregisters140°F

andporkjuicesrunclear,10to20minutes.

3Transferporktoacuttingboard(reservepanformakingthegravy;seebelow).Tentlooselywithfoiltokeepwarm.Letrest10to20minutes.Toserve,cutporkagainstthegraininto¼inchslices,andservewithgravy.


Juicesandbrownedbitsfromroastingpan(above)1can(14.5ounces)low-sodiumchickenbroth1tablespoonall-purposeflour3tablespoonswater½teaspoonbalsamicvinegar

1Pouroffexcessfatfromroastingpan(leavingbehinddarkliquidandbrownedbits).Addbrothtopan;cookovermedium-highheat,scrapingupbrownedbitswithawoodenspoon,untilliquidisreducedbyhalf,5to7minutes.

2Inasmallbowl,whisktogetherflourandthewater.Reduceheattomedium;whiskflourmixtureandvinegarintopanuntilgravyiscompletelysmoothandhasthickened,1to3minutes.MAKES1½CUPS

BROILEDPORKTENDERLOINWITHBLACK-EYEDPEASALAD

GOODTOKNOWTenderloinistheleanestandmosttendercutofpork.Tokeepitfromdryingout,cookitonlyuntilitsinternaltemperaturereaches140°F;themeatwillcontinuecookingasitrests.


2cans(15.5ounceseach)black-eyedpeas,rinsedanddrained1avocado,halvedlengthwise,pitted,peeled,andcutinto½-inchdice2scallions,trimmedandthinlysliced3tablespoonsfinelychoppedfreshflat-leafparsley1to2tablespoonsfreshlimejuiceCoarsesaltandgroundpepper

1porktenderloin(about1pound)1teaspoonoliveoil

1Heatbroiler,withrackintopposition.Inamediumbowl,combineblack-eyedpeas,avocado,scallions,parsley,andlimejuicetotaste.Seasonwithsaltandpepperandmixwell.

2Linearimmedbakingsheetwithfoil,thenparchment.Rubporkwithoilandseasonwithsaltandpepper.Placeonbakingsheetandcook10to12minutesformedium,turningfrequently(aninstant-readthermometerinsertedincentershouldregister140°F).Removefromoven;tentwithfoilandletrest10minutes.

3Sliceporkabout¼inchthickagainstthegrain.Servewiththesalad,anddrizzleanyjuicesfromthebakingsheetoverpork.


BROCCOLIANDPORKSTIR-FRY

GOODTOKNOWAstir-fryisanidealwaytocookvegetables:Withjustalittleoilandashortcookingtime,thetechniquehelpsensurethatvegetablessuchasbroccoliretaintheirnutrients.Broccolistalksareasdeliciousastheflorets—useavegetablepeelertoremovethetoughskin.


1teaspoongratedorangezest,plus¼cupfreshorangejuice¼cupsoysauce¼cupricevinegar(unseasoned)1tablespooncornstarch2teaspoonsvegetableoil,suchassafflower1porktenderloin(about1pound),quarteredlengthwiseandthinlysliced2garliccloves,minced3scallions,trimmed,whiteandgreenpartsseparatedandthinlysliced1headbroccoli(about1pound),cutintobite-sizeflorets,stalkspeeledandthinlysliced

½cupwater

1Inamediumbowl,combineorangezestandjuice,soysauce,vinegar,andcornstarch.Inalargenonstickskillet,heat1teaspoonoilovermedium.Workingintwobatches,cookporkuntilbrownedononeside,about2minutes(porkwillcookmoreinstep3).Transfertoaplate.

2Addremainingteaspoonoil,thegarlic,andscallionwhitestoskillet.Cook,stirringoccasionally,untilscallionswilt,about2minutes.Addbroccoliandthewater;cover,andcookuntilbroccoliiscrisp-tenderandwaterhasevaporated,2to4minutes.

3Addpork(withanyjuices)andreservedsaucetoskillet.Cook,stirring,untilporkiscookedthroughandsaucehasthickened,about2minutes.Topwithscalliongreensandserve.


LEEK,BACON,ANDPEARISOTTO

GOODTOKNOWBrieflysautéingthericebeforeaddingthebrothgivesitanuttyflavor.Near-constantstirringasthericecooksreleasesitsstarches,helpingthedishbecomecreamy.Here,justtwoslicesofbaconaddamplerichness,sonobutteroroilisneeded.


1leek,whiteandlight-greenpartsonly6cupslow-sodiumstore-boughtchickenbroth2slicesbacon(2ounces),cutcrosswiseintostrips1¼cupsArboriorice½cupdrywhitewine⅓cupfrozenpeas¼cupfinelygratedParmesancheese,plusmoreforservingCoarsesaltandgroundpepper

1to2tablespoonsfreshlemonjuice

1Halveleekslengthwise;washthoroughly.Patdryandslicethinly.Inamediumsaucepan,bringbrothtoasimmerovermediumheat;coverpan.

2Meanwhile,inamediumDutchovenorotherheavypot,cookbaconovermediumheat,stirring,untillightlybrownedbutnotcrisp,about5

minutes.Addleek;cook,stirring,untilsoftened,about2minutes.Addriceandcook,stirring,untiltranslucentaroundedges,about1minute.

3Addwine;cook,stirring,untilevaporated,about1minute.Reduceheattomedium-low.Add1cuphotbroth.Cook,stirring,untilalmostallbrothisabsorbed.Repeatprocess,graduallyaddingbroth,untilriceisaldenteandliquidiscreamy(youmaynotneedallthebroth),about25minutes.Stirinpeasafterthefinaladditionofbroth.

4RemoveskilletfromheatandstirinParmesan.Seasonrisottowithsalt,pepper,andlemonjuicetotaste.ServeimmediatelywithadditionalParmesan.


ROASTEDSALMONWITHBRUSSELSSPROUTS

FLAVORBOOSTERRoastingdeepenssalmon’snaturallymildflavor.Brusselssproutsalsotakeespeciallywelltoroasting,becomingtender,slightlysweet,andundeniablydeliciouswhenseasonedwithlittlemorethansaltandpepper.


1poundbrusselssprouts,trimmedandhalvedlengthwise2tablespoonsoliveoilCoarsesaltandgroundpepper

4skinlesssalmonfillets(6to8ounceseach)

1Preheatovento450°F.Onarimmedbakingsheet,tossbrusselssproutswithoil,andseasonwithsaltandpepper.Spreadinasinglelayer.Roast,tossingoccasionally,untilsproutsarebrowned,10to15minutes.

2Seasonsalmonwithsaltandpepper.Placeincenterofbakingsheet(pushsproutstosides).Roastuntilsalmonisopaquethroughoutandsproutsaretender,about10minutes.Servewarm.


STEAMEDFLOUNDERWITHVEGETABLECOUSCOUS

FLAVORBOOSTEREveryoneknowssteamedfishishealthy—thetrickliesinmakingitflavorful,too.Here,flounderfilletsarespreadwithDijon,rolledup,andcookedatopabedofcouscousandvegetables.Adrizzleofvinaigretteprovidesthefinishingtouch.


1cupcouscous1redbellpepper,ribsandseedsremoved,finelydiced1mediumzucchini,finelydiced½teaspoondriedoregano3tablespoonsoliveoil½cupwaterCoarsesaltandgroundpepper

1tablespoonplus1teaspoonDijonmustard4flounderfillets(6to8ounceseach)1tablespoonwhite-winevinegar

1Ina2-quartshallowmicrowave-safedish,combinecouscous,bellpepper,zucchini,oregano,1tablespoonoil,andthewater.Seasonwithsaltandpepper.Coverandmicrowaveonhighuntilvegetablesarecrisp-

tender,about3minutes.Stirmixture.

2Dividingevenly,spread1tablespoonmustardoveronesideoffish;seasonwithsaltandpepper.Rollupeachfillet,andplaceontopofcouscous.Coverandmicrowaveonhighuntilfishisalmostopaquethroughout,about4minutes.Letstand,covered,5minutes,tofinishcooking.

3Meanwhile,inasmallbowl,whiskremaining1teaspoonmustardwiththevinegarandremaining2tablespoonsoil.Seasonwithsaltandpepper.Drizzlefishandcouscouswithvinaigrette,andseasonwithpepper.Serveimmediately.


SEAREDFISHWITHROASTEDPOTATOESANDTOMATOES

GOODTOKNOWPrepareflavorfulsidestocomplementsimplypreparedfish(orotherleanproteins)withoutintroducingtoomanyextracaloriestothemeal.Here,roastedtomatoes,potatoes,andagreenherbsaucedothetrick.Ifyouprefer,removetheskinfromthefilletsbeforeserving.


FORTHESAUCE1bunchfreshmint,leaveschopped1bunchfreshflat-leafparsley,leaveschopped½bunchfreshbasil,leaveschopped1garlicclove,minced1tablespoonchoppedcapers(rinsedanddrained)1tablespoonfreshlemonjuice2tablespoonsoliveoilCoarsesaltandgroundpepper

FORTHEVEGETABLESANDFISH6plumtomatoes,halvedlengthwise

¼teaspoonsugar1poundsmallredpotatoes,scrubbedCoarsesaltandgroundpepper

3tablespoonsoliveoil,plusmoreforbakingsheet4skin-onstripedbassorsalmonfillets(6to8ounceseach)

1Makethesauce:Inasmallbowl,combinemint,parsley,basil,garlic,andcapers.Stirinlemonjuiceandoil;seasonwithsaltandpepper.(Saucecanberefrigeratedupto1weekinanairtightcontainer.)2Makethevegetables:Preheatovento350°F.Arrangetomatoes,cutsideup,ontwolargerimmedbakingsheets,andsprinklewithsugar.Bakeuntilsoftened,about1hour.Raiseovento475°F.

3Whiletomatoesareroasting,inalargesaucepan,coverpotatoeswithwater.Bringtoaboil,andseasonwithsalt.Reducetoasimmer,andcookjustuntiltender,about15minutes.Drainandletcoolslightly.

4Lightlyoilasmallrimmedbakingsheet.Smasheachpotatowithyourpalmandplaceonsheet.Drizzlewith2tablespoonsoil;seasonwithsaltandpepper.Roastuntilcrisp,about20minutes.

5Meanwhile,preparethefish:Withaparingknife,scorefishskincrosswiseinafewplacesandseasonfilletswithsaltandpepper.Inalargenonstickskillet,heatremainingtablespoonoilovermedium-high.Addfish,skinsidedown,andcookuntilbrownedandcrisp,6to8minutes.Reduceheattomedium;flipfishandcookuntilopaquethroughout,2to4minutes.

6Servefishwithpotatoes,tomatoes,andgreensauce.


ROASTEDSHRIMPWITHSPAGHETTISQUASH

SMARTSUBSTITUTIONSpaghettisquashmakesagreat,gluten-freestand-inforpasta;afterroastingthehalvedsquashuntiltender,scrapethefleshwithaforkintolongspaghetti-likestrands.Roastedshrimparebrightenedwiththeadditionoflemonjuiceandfreshparsley.


1mediumspaghettisquash(about3pounds),halvedlengthwiseCoarsesaltandgroundpepper

¾cupwater1poundlargeshrimp,peeledanddeveined1tablespoonplus1teaspoonoliveoil1tablespoonfreshlemonjuice,pluslemonwedgesforserving2tablespoonsfreshflat-leafparsleyleaves,coarselychopped

1Preheatovento375°F.Seasoncutsidesofsquashwithsaltandpepper.Place,cutsidedown,ina9-by-13-inchbakingdish.Addthewaterandbakeuntiltenderwhenpiercedwithasharpparingknife,about45minutes.Letcool.

2Meanwhile,onarimmedbakingsheet,tossshrimpwith1teaspoonoil;seasonwithsaltandpepper.Roastuntilopaquethroughout,8to10

minutes.

3Scoopoutseedsfromsquashanddiscard.Withafork,scrapefleshintoalargebowl.Addshrimpandanycookingjuices,lemonjuice,andremainingtablespoonoil;tosstocombine.Seasonwithsaltandpepper,topwithparsley,andservewithlemonwedges.


SCALLOPSWITHHAZELNUTBROWNEDBUTTER

GOODTOKNOWSucculentyetlean,scallopscanbesearedonthestovewithoutaddingmuch—ifany—butteroroil.Besuretoheattheskilletuntilveryhotbeforeaddingthescallops,andwaituntilacrustformsbeforeturningthem,topreventtearing.Brownedbutter(beurrenoisetteinFrench)andhazelnutsaddrichness,withouttippingthescales.


6tablespoonsunsaltedbutter¼cuphazelnuts,toastedtoremoveskins(seebelow),coarselychopped2teaspoonswhite-winevinegarCoarsesaltandgroundpepper

1poundlargeseascallops(about12),toughmusclesremoved,halvedhorizontally

1to2bunchesarugula,preferablybaby(about½poundtotal),washedwellanddried

1Inalargeskillet,cookbutterovermediumheat,stirringfrequently,untilgoldenbrownandmostofthefoamhassubsided,about4minutes.Immediatelytransfertoasmallbowl.Stirinhazelnutsandvinegar;seasonwithsaltandpepper.Coverhazelnutbuttertokeepwarm.

2Wipeskilletwithapapertowel.Patdryscallopsandseasongenerouslywithsaltandpepper.Heatskilletovermedium-high.Intwobatches,cookscallopsuntilbrownedandopaqueincenter,turningoncewithathinmetalspatula,about2minutes.

3Dividearugulaamongplates;topwithscallops.Spoonhazelnutbutteroverscallopsandserveimmediately.


Preheatovento275°F.Placeraw(shelled)hazelnutsinasinglelayeronarimmedbakingsheet;bakeuntilskinscrack,25to30minutes.Transfertoacleankitchentowelandrollup.Letsteam5minutes.Rubthenutsvigorouslyinthetoweluntilmostskinshavecomeoff.

SAUTÉEDCAJUNSHRIMP

FLAVORBOOSTERCookingriceinchickenbrothinsteadofwatermakesarichertastingdish,withoutaddingmuchtothecaloriecount.Andouillesausage,aCajunspecialty,hasapronouncedsmokiness;alittlegoesalongway.


1tablespoonoliveoil1smallonion,finelychopped1can(14.5ounces)low-sodiumchickenbroth1cuplong-grainwhitericeCoarsesaltandgroundpepper

2redbellpeppers,ribsandseedsremoved,slicedlengthwiseintothinstrips

8ouncesprecookedandouilleorkielbasasausage,halvedlengthwiseandthinlyslicedcrosswise

1poundlargeshrimp,peeledanddeveined

1Inamediumsaucepan,heat1½teaspoonsoilovermedium.Addonion;cookuntilsoftened,stirringoccasionally,3to5minutes.Addbrothandbringtoaboil.Stirinrice;seasonwithsaltandpepper.Cover,reduceheattolow,andsimmeruntilriceistender,about20minutes.

2Meanwhile,inalargenonstickskillet,heatremaining1½teaspoonsoilovermedium.Addbellpeppersandcookuntilcrisp-tender,stirringoccasionally,4to6minutes.Addsausageandshrimp;cookuntilsausageisheatedthroughandshrimpareopaquethroughout,3to5minutes.Seasonwithsaltandpepper.

3Toserve,dividericeamongfourshallowbowls;topwithshrimpmixture,anddrizzlewithanypanjuices.


SALMONWITHESCAROLEANDLEMON

GOODTOKNOWThesalmonissteamedonabedofescaroleseasonedwithonion,garlic,andlemon;lemonslicesarealsoarrangedoneachfillet.Keepinmindthattheescarole—whichlooksbulkywhenraw—shrinkssubstantiallywhencooked.


2lemons1tablespoonoliveoil1mediumredonion,halvedandthinlysliced2garliccloves,thinlysliced2headsescarole(2poundstotal),cored,trimmed,andcoarselychopped½cupwater4boneless,skinlesssalmonfillets(6to8ounceseach)Coarsesaltandgroundpepper

1Thinlysliceoffbothendsofonelemon.Cutinto8thinslices.Fromremaininglemon,squeeze1to2tablespoonsjuiceintoabowl.

2Ina5-quartDutchovenorotherheavypot,heatoilovermedium-high.Cookonionandgarlic,stirringoccasionally,untilgoldenbrown,6

to8minutes.

3Stirinescaroleandthewater.Arrangesalmonontop;seasonwithsaltandpepper.Placetwolemonslicesoneachfillet.Coverandcookovermedium-highheatuntilsalmonisopaquethroughout,12to14minutes.

4Transfersalmontoaplate.Stirlemonjuicetotasteintoescarolemixture.Servesalmonwithescarole.


OLIVE-OILMASHEDPOTATOES

1½poundswaxypotatoes(about4medium),peeledandcutinto1-inchchunksCoarsesaltandgroundpepper

2tablespoonsoliveoil,plusmoreforserving(optional)½cupskimmilk

1Inalargesaucepan,coverpotatoeswithcoldwaterby2inches.Bringtoaboil;add1tablespoonsalt.Cookuntilpotatoesareverytenderwhenpiercedwithafork,20to25minutes.Drain;transfertoalargebowl.

2Usingapotatomasherorfork,mashpotatoesuntilsmooth;addoilandmilk,mashinguntilcombined.Seasonwithsaltandpepper.Drizzlewithmoreoilbeforeserving,ifdesired.SERVES4

perserving:181calories;7gfat;3.9gprotein;25.8gcarbohydrates;2.6gfiber

CHILI-ROASTEDSWEETPOTATOWEDGES

1½poundssweetpotatoes(2to3medium)2tablespoonsoliveoil1tablespoonsugar1teaspoonchilipowderCoarsesaltandgroundpepper

1Preheatovento425°F.Cuteachsweetpotatolengthwiseinto8wedges;halvelongwedgescrosswise.

2Onalargeparchment-linedrimmedbakingsheet,tosssweetpotatoeswithoil,sugar,chilipowder,1teaspooncoarsesalt,and¼teaspoongroundpepper,untilcoated.Arrangewedgesinasinglelayer,cutsidesdown.

3Roastsweetpotatoesuntilbrownedandtender,15to20minutes.Seasonwithadditionalsalt,ifdesired,beforeserving.SERVES4


BALSAMIC-BAKEDPOTATOES

1½poundssmallpotatoes,scrubbedandhalvedorquartered¾cuplow-sodiumstore-boughtchickenbroth¼cupbalsamicvinegar8garliccloves,smashedandpeeled5sprigsthymeCoarsesaltandgroundpepper

Preheatovento425°F.Inan8-inchsquarebakingdish,combinepotatoes,broth,vinegar,garlic,andthyme;seasonwithsaltandpepper.Bakeuntilpotatoesaretenderandliquidisreducedtoaglaze,about1¼hours,tossingtwice.SERVES4


gfiberROASTEDMUSHROOMSANDPOTATOES

10ouncesoysterorcreminimushrooms,trimmed(halvedifusingcremini)2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper

1poundsmallredpotatoes,scrubbedandquartered¼cuppackedfreshflat-leafparsleyleaves2to3teaspoonssherryorred-winevinegar2tablespoonscapers,rinsed(optional)

1Preheatovento450°F,withracksinupperandlowerthirds.Onarimmedbakingsheet,tossmushroomswith1tablespoonoil;seasonwithsaltandpepper.Onanotherrimmedbakingsheet,tosspotatoeswithremainingtablespoonoil;seasonwithsaltandpepper.

2Roastuntilmushroomsarebrownedandpotatoesarecookedthrough,about20minutes,tossingonceandrotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.Transfertoabowlandtosswithparsley,vinegartotaste,andcapers,ifdesired.Servewarm.SERVES4


BAKEDPOTATOESWITHYOGURTCHEESE

SECRETINGREDIENTMadebydrainingyogurttoremoveexcessmoisture,yogurtcheeseisatangy,low-fatalternativetosourcream.Onceyou’vediscoveredhoweasyitistoprepare,you’llfindmanywaystouseit—ontopofbakedpotatoes,spreadoncrackersorbread,orservedasadipforchipsorblanchedvegetables.Tryitplainorflavoredwiththevariationthatfollows.

SERVES4 PREPTIME:5MINUTES TOTALTIME:1HOUR(PLUSDRAININGTIME)

2cupsplainlow-fatyogurt½teaspooncoarsesalt¼teaspoongroundpepper4mediumrussetpotatoes,scrubbed

1Lineafinesievewithacoffeefilterorpapertowelandsetoveralargeglassmeasuringcupordeepbowl.Fillsievewithyogurt.Coverwithplasticwrap,andrefrigerateatleast8hours(orupto24hours).

2Discardliquidthathascollectedinthemeasuringcup;transferyogurtcheesetoabowl.Stirin½teaspoonsaltand¼teaspoonpepper.

3Preheatovento400°F.Prickpotatoesinseveralplaceswithafork;placeonabakingsheet(ordirectlyonovenrack).Bakeuntiltenderwhenpiercedwithaparingknife,45to60minutes(dependingonsize).

4Splitpotatoesopenwithafork;servewithyogurtcheese.

perserving:199calories;2gfat(1.3gsaturatedfat);7.2gprotein;40.7gcarbohydrates;4gfiber

Cook1garliccloveinboilingwater1minute;remove,andchopfinely.Stirgarlicand3tablespoonsfinelychoppedfreshchivesintoyogurtcheese.

Yogurtcheesecanberefrigeratedupto1weekinanairtightcontainer.Beforeserving,pouroffanyliquidthatmayhaveaccumulated.

APPLE-PARSNIPMASH

1poundparsnips,peeledandcutinto½-inchpieces1poundapples(suchasHoneycrisporFuji),peeled,cored,andcutinto½-inchpieces

1cupwater1tablespoonunsaltedbutterCoarsesaltandgroundpepper

Inamediumsaucepan,combineparsnips,apples,andthewater.Coverandbringtoaboilovermedium-highheat.Reduceheattomedium,andcookuntilparsnipsarecompletelytender,25to30minutes.Transfermixturetoafoodprocessor,addbutter,andprocessuntilsmooth.Seasonwithsaltandpepper.Reheatinpanovermediumifnecessarybeforeserving.SERVES4


ACORNSQUASHWITHONIONSANDYOGURT

1acornsquash(about1pound),halved,seeded,andcutinto8wedges1mediumredonion,cutinto8wedges2tablespoonsextra-virginoliveoilCoarsesaltandgroundpepper

½cupfull-fatplainGreek-styleyogurt2teaspoonsfreshlemonjuice¼cuplooselypackedfreshmintleaves

1Preheatovento375°F.Onarimmedbakingsheet,tosssquashandonionwithoil;seasonwithsaltandpepper.Roastuntilsquashistender,30to35minutes.

2Inasmallbowl,combineyogurtandlemonjuice;seasonwithsaltandpepper.Transfersquashandoniontoaservingplate.Topwithyogurtandmint;sprinklewithpepper.SERVES4


GREENBEANSWITHHAZELNUTS

⅓cuphazelnuts,toastedtoremoveskins(seethispage),coarselychopped1¼poundsgreenbeans,stemendstrimmedCoarsesaltandgroundpepper

1tablespoonunsaltedbutter

1Inasmallskillet,toasthazelnutsovermediumheatuntilgoldenbrown,tossingoccasionally,about5minutes.Transfertoabowltocool.

2Cookbeansinapotofboilingsaltedwateruntilcrisp-tender,4to6minutes;drain.Returntopan;tosswithbutterandhalfthehazelnuts.Seasonwithsaltandpepper.Transfertoaservingdish,andsprinklewithremaininghazelnuts.SERVES4


PINTOBEANANDSPINACHSALAD

3tablespoonsoliveoil1tablespoongratedlemonzest,plus2tablespoonsfreshlemonjuice½teaspoonDijonmustardCoarsesaltandgroundpepper

3cupscannedpintobeans(drainedandrinsed)8ouncesspinach,toughstemstrimmed,washedwellanddried½cupfreshflat-leafparsleyleaves,finelychopped1tablespooncapers,rinsedanddrained2scallions,trimmedandthinlysliced

1Inalargebowl,whisktogetheroil,lemonjuice,andmustard;seasonwithsaltandpepper.Stirinpintobeans.

2Inamediumpot,bring1inchwatertoaboil;addsaltandspinach.Coverandcookuntilwilted,2to4minutes.Drainspinach,andtransfertobowlwithbeans.Addparsley,capers,scallions,andlemonzest;tosstocombineandserve.SERVES4


17.3gfiberBUTTERNUTSQUASH,FETA,ANDARUGULASALAD;BUTTERNUTSQUASHFRIES;ANDBUTTERNUTSQUASHWITH

MAPLEBUTTER

GOODTOKNOWSweet-tastingbutternutsquashiseasiertopreparethansomeotherhard-skinnedwintersquashes,andisevensweeterwhenroasteduntilitcaramelizes.It’salsoextremelyversatile:Tossitintoasalad,sliceitinto“fries”anddustwithspices,ordrizzleroastedhalveswithmaplebutter.

1mediumbutternutsquash,halvedlengthwise,seeded,peeled,andcutinto¾-inchcubes

2teaspoonsoliveoilCoarsesaltandgroundpepper

¼cupcrumbledfetacheese(1ounce)1buncharugula(5ounces),washedwellanddried,toughendstrimmed,tornintobite-sizepieces

Preheatovento425°F.Inaroastingpan,combinesquashandoil;seasonwithsaltandpepper.Tosstocoat,andspreadinasinglelayer.Roastuntiltenderwhenpiercedwithaknife,35to45minutes.Transfersquashtoabowl;gentlytosswithfetaandarugulaandserve.SERVES4


fiber

1mediumbutternutsquash,halvedlengthwise,seeded,peeled,andcutinto½-inch-widesticks

2teaspoonsoliveoil½teaspoongroundcuminCoarsesaltandgroundpepper

1tablespoonfreshlimejuice1tablespooncoarselychoppedfreshcilantro

Preheatovento425°F.Onarimmedbakingsheet,combinesquashwithoilandcumin;seasonwithsaltandpepper.Tosstocoatandspreadinasinglelayer.Roastuntiltenderwhenpiercedwithaknife,45minutesto1hour.Sprinklewithlimejuiceandcilantroandserveimmediately.SERVES4


1mediumbutternutsquash,scrubbed2tablespoonsunsaltedbutter1tablespoonplus1teaspoonpuremaplesyrupCoarsesaltandgroundpepper

Preheatovento425°F.Halvesquashlengthwise;scoopoutseeds.Placeinaroastingpan,cutsideup(ifnecessary,sliceathinstripfromeachskinsidetohelpitsitlevel).Dividingevenly,filleachcavitywithbutterandmaplesyrup;seasonwithsaltandpepper.Roastuntiltenderwhenpiercedwithaknife,45minutesto1hour.Halvesquashagainlengthwise;spoonbuttermixturefrompanovertops(skinsareedible).SERVES4


CRANBERRYANDAPPLE-CIDERSORBET

GOODTOKNOWTherearefewgoodno-fatoptionsfordessert,butsorbetisamongthem,andit’sdefinitelyoneofthemostrefreshing.Itisalsosimpletoprepareathome,andwithlesssugarthanstore-boughtvarieties.Youcanexperimentwithothertypesoffruitjuices,aloneorincombination,followingtheformulabelow.

MAKES1QUART PREPTIME:15MINUTES TOTALTIME:4HOURS30MINUTES(WITHFREEZING)

2cups100%cranberryjuice1½cupsunsweetenedapplecider½cupsugar1tablespoonfreshlemonjuice

1Inalargesaucepan,bringjuice,cider,andsugartoaboilovermedium-highheat.Cook,stirring,untilsugarisdissolved,about3minutes.Removefromheat;stirinlemonjuice.

2Transfertoa9-by-13-inchnonreactivebakingdish.Freezefor2hours,thenmashwithafork.Coverwithplasticwrapandreturntofreezeruntilset,atleast2hoursorupto1day.

3Puréesorbetinafoodprocessoruntilsmooth.Transfertoanairtightcontainerandfreezeuntilset,atleast2hours(orupto1week),before

serving.

per½cup:107calories;0.1gfat;0gprotein;27.4gcarbohydrates;0.1gfiber

ROASTEDPEARSWITHAMARETTICOOKIES

FLAVORBOOSTERNaturallysweet,pearsbecomeevenmoresowhenbakeduntilverytender.Theyaredeliciousontheirownortoppedwithadollopofrichmascarponecheeseandcrumbledalmond-flavoredcookiesforaslightlymorelavishtreat.


4firm,ripeBartlettpears(redorgreen),halvedlengthwiseandcored(unpeeled)

2tablespoonsfreshlemonjuice2tablespoonssugarPinchofcoarsesalt

¼cupwater½cupmascarponecheese8amaretticookies(Italianalmondmacaroons)

1Preheatovento375°F.Ina9-by-13-inchbakingdish,tosspearswithlemonjuice,sugar,andsalt;arrangehalvesinasinglelayer,cutsidedown.Addthewater,coverdishtightlywithfoil,andbakeuntilpearsareeasilypiercedwiththetipofaparingknife,25to30minutes.

2Placeeachpearhalf,cutsideup,onaplate,andtopwith1tablespoon

mascarponeand1crumbledcookie.Drizzlewithjuicesfrombakingdish,andserve.


Forafresh-pickedlook,trytoleavestemsintactasyouhalveeachpearlengthwise.Thenuseamelonballerorasmallspoontoscoopoutthecore.

WHOLE-WHEATWALNUT-RAISINBISCOTTI

WHYIT’SLIGHTSincetheycontainnobutteroroil,thesecrunchy,nut-studdedtreatsaresignificantlylowerinfatthanothercookies.Whole-wheatflourgivesthewholesomebiscottiextrafiber.

MAKES24 PREPTIME:10MINUTES TOTALTIME:1HOUR10MINUTES(PLUSCOOLING)

Vegetableoil,forbakingsheet¾cupwhole-wheatflour½cupall-purposeflour,plusmorefordusting⅓cupsugar1teaspoonbakingpowder¼teaspoonsalt½cupwalnuthalves¼cupgoldenraisins2largeeggs1teaspoonpurevanillaextract

1Preheatovento350°F.Brushabakingsheetwithoil.Inamediumbowl,whisktogetherbothflours,sugar,bakingpowder,andsalt;stirinwalnutsandraisins.Inasmallbowl,whisktogethereggsandvanilla.Addtoflourmixture;stirjustuntilcombined.

2Onalightlyflouredsurface,withflouredhands,patdoughintoaloafabout1inchthick,2½incheswide,and7incheslong;transfertopreparedbakingsheet.Bakeuntilrisenandfirm,20to25minutes;removefromovenandletcoolcompletelyonsheet.Reduceovento300°F.

3Transferloaftoacuttingboard,andusingaserratedknife,cutdiagonallyinto¼-inch-thickslices;placeslicesinasinglelayeronsheet.Bake,turningonce,untildriedandslightlygolden,25to30minutes,rotatingsheethalfwaythrough.Transfersheettoawirerackandletcoolcompletely.Biscotticanbestoredinanairtightcontaineratroomtemperature1week.

percookie:58calories;1.9gfat(0.3gsaturatedfat);1.7gprotein;9.2gcarbohydrates;0.7gfiber

LIGHTCHOCOLATE-CHUNKBROWNIES

SECRETINGREDIENTSReplacingbutterwithapplesauceandreduced-fatsourcreamlightensthesebrownies,whileadoublehelpingofchocolatemeansyouwon’tfeeltheleastbitdeprived.Forthedeepestflavor,usehigh-qualitycocoapowder.

MAKES16 PREPTIME:20MINUTES TOTALTIME:55MINUTES(PLUSCOOLING)

2tablespoonsvegetableoil,suchassafflower,plusmoreforpan4ouncesbittersweetchocolate,coarselychopped¾cupall-purposeflour½cupunsweetenedcocoapowder½teaspoonsalt¼teaspoonbakingsoda1cuppackeddark-brownsugar½cupunsweetenedapplesauce½cupreduced-fatsourcream2largeeggs

1Preheatovento350°F.Brusha9-inchsquarebakingpanwithoil;linewithparchment,leavinganoverhangontwosides.Brushparchmentwithoil.Heathalfthechocolateinasmallbowlinthemicrowave,stirringevery30seconds,untilmelted.

2Inamediumbowl,whisktogetherflour,cocoapowder,salt,andbakingsoda.Inanotherbowl,whisktogetherbrownsugar,applesauce,sourcream,meltedchocolate,eggs,andoiluntilcombined;addflourmixture,andmixjustuntilmoistened.

3Spreadbatterinpreparedpan;sprinkleevenlywithremainingchoppedchocolate.Bakeuntilatoothpickinsertedincenterofcakecomesoutwithafewmoistcrumbsattached,30to35minutes.

4Letcoolcompletelyinpan.Usepaperoverhangtoliftfrompan;peeloffpaper,andcutinto16squares.Browniescanbestoredinanairtightcontaineratroomtemperatureupto3days.

perbrownie:154calories;6.8gfat(2.7gsaturatedfat);2.8gprotein;24.3gcarbohydrates;1.7gfiber

HEALTHYOATMEALCOOKIES

WHYIT’SLIGHTVegetableoil,withnosaturatedfat,replacesbutterinthesedropcookies.Thedough—whichcanbewhippedupinjusttenminutes—alsofeaturesequalpartswhole-wheatandall-purposeflours.(Infact,youcansubstitutewhole-wheatflourforuptohalfoftheall-purposeflourinmanyrecipesforbakedgoodswithoutcompromisingflavorortexture.)

MAKES18TO20 PREPTIME:10MINUTES TOTALTIME:35MINUTES

½cupwhole-wheatflour½cupall-purposeflour1teaspoonbakingpowder⅓cupvegetableoil,suchassafflower⅔cuppackeddark-brownsugar1largeegg1teaspoonpurevanillaextract½cupold-fashionedrolledoats(notquick-cooking)½cupdriedcurrantsorraisins

1Preheatovento350°F,withracksinupperandlowerthirds.Inamediumbowl,whisktogetherbothfloursandbakingpowder.Inalargebowl,whisktogetheroil,sugar,egg,andvanilla.Addflourmixtureandstirtocombine;mixinoatsandcurrants.

2Using2tablespoonsdoughpercookie,rollintoballs;place1½inches

apartontwoparchment-linedbakingsheets.Bakeuntillightlybrowned,15to17minutes,rotatingsheetsfromtoptobottomandfronttobackhalfwaythrough.

3Letcool5minutesonsheets,thentransfercookiestoawireracktocoolcompletely.Cookiescanbestoredinanairtightcontaineratroomtemperatureupto5days.

percookie:111calories;4.4gfat(0.5gsaturatedfat);1.6gprotein;17.3gcarbohydrates;0.8gfiber

PEARANDBERRYCRISP

WHYIT’SLIGHTFruitmakesanaturallyhealthydessert;here,lightlysweetenedfreshpearsandberriesareembellishedwithonlyathinlayerofcrunchyoatmealtopping.Thetoppingcanbemadeaheadandchilleduntilreadytouse;refrigerateitinanairtightcontaineruptofivedays.


1bag(12ounces)frozenmixedberries(donotthaw)3poundsripepears(5to7),peeledandcutinto¾-inchpieces1tablespoonfreshlemonjuice3tablespoonssugar2tablespoonsall-purposeflourOatmealTopping(recipefollows)Vanillafrozenyogurt,forserving(optional)

1Preheatovento450°F.Spreadfrozenberriesinasinglelayeronapaper-towel-linedbakingsheet;thaw30minutesatroomtemperature.

2Inalargebowl,combinethawedberries,pears,lemonjuice,sugar,andflour;tosswell.Transfertoashallow2-quartbakingdish.Sprinkleevenlywithchilledtopping.

3Bakeuntilfruitistenderandtoppingisgolden,about45minutes.Letcoolatleast20minutes.Servewarmwithfrozenyogurt,ifdesired.


¼cupall-purposeflour¼cuppackedlight-brownsugar2tablespoonsgranulatedsugar¼teaspoongroundallspicePinchofsalt

½cupold-fashionedrolledoats(notquick-cooking)4tablespoonscoldunsaltedbutter,cutintosmallpieces

Inalargebowl,mixtogetherflour,bothsugars,allspice,andsalt.Stirinoats.Usingapastryblender,twoknives,oryourfingers,workbutterintoflourmixtureuntillarge,moistclumpsform.Refrigerate,covered,untilreadytouse.MAKES¾CUP

Wearemostgratefultoalltheeditorsandartdirectorswhohavehelpedcreatetheaward-winningEverydayFoodmagazinesinceitwasfirstlaunched.EditorinchiefAnnaLastandherteamoffoodeditors—KhalilHymore,HeatherMeldrom,SamanthaSeneviratne,andLesleyStockton—carryonthetraditionofdevelopingdeliciousrecipeswithaneyetowardeaseofpreparationandwithgoodhealthalwaysinmind.ThankyoutothedesignteamofChiLamandKirstenHilgendorf,inconjunctionwiththewonderfulphotographerslistedonthispage,forcontinuingtopresentthefoodinsuchanappealingandapproachablelight.

AheartfeltthankstotheSpecialProjectsGroupatMSLOforcreatingthiswonderfulbook.EditorialdirectorEllenMorrisseyandexecutiveeditorEvelynBattaglia,withtheablesupportofassistanteditorStephanieFletcher,siftedthroughawealthofmagazinecontenttoselecttherich(butlight!)collectionofrecipescontainedonthesepages.DesigndirectorWilliamvanRodenandassociateartdirectorJeffreyKurtzcreatedthesignatureclean,modernlookwithinvaluableguidancefromcreativedirectorEricA.Pike.

ThanksaswelltochiefcreativeofficerGaelToweyandothersatMSLOwhoprovidedideasandsupport,including:DeniseClappi,AlisonVanekDevine,ErinFagerland,CatherineGilbert,HeloiseGoodman,KelleeMiller,MicheleOutland,AyeshaPatel,LucindaScalaQuinn,MeganRice,andMaggieRuggiero.

Asalways,wethankourlongtimepublishingpartnersatClarksonPotterfortheirsupportofanddedicationtoourbrand,includingAmyBoorstein,AngelinBorsics,DorisCooper,TerryDeal,DerekGullino,MayaMavjee,MarkMcCauslin,MarysarahQuinn,LaurenShakely,PatriciaShaw,JaneTreuhaft,andKateTyler,forworkingtogethertobuildourlibraryofinspiring,how-tobooks.

RolandBello1.1,1.2,2.1,3.1,3.2,3.3,3.4,4.1

EarlCarter1.3,4.2,4.3,4.4,4.5,4.6

LisaCohen1.4,2.2,2.3,3.6left

ChrisCourt1.5,1.6,2.4,2.5,2.6,3.7,4.8,4.9

ReedDavis3.8,4.11,4.12,4.14

DanaGallagher1.10,4.16,4.17

RaymondHomtoc,2.8,4.19,4.20

KarlJuengel2.9

JohnKernick2.10,3.10,3.11,3.12,3.13,3.14,4.22,4.23,4.24,4.25,4.26,4.27,4.28,4.29,4.30

YunheeKimded,1.12,1.13,1.16,1.17,1.18,2.11,2.12,2.13,3.14,3.15,4.30,4.31,4.32

DavidLoftusfm1.1,1.19,2.14,2.15,2.16,3.16,4.33,4.34,4.35,4.36

JonathanLovekin1.20,4.37

WilliamMeppem1.23,3.17,4.38

JohnnyMiller1.24,1.25,2.17,2.19,2.20,2.20b,3.18,4.39,4.40

Minh+Wass1.26,2.21,4.41,4.43

MarcusNilssonfm1.2,1.28,1.30,1.31,1.32,1.33,1.34,1.35,2.22,

2.23,3.19,3.21,3.22,3.23,3.24,3.25,3.27,3.28,3.29,3.30,3.31,3.32,3.34,3.35,3.36,3.37,3.38,4.44,4.45

AmyNeunsinger3.39,4.46

KanaOkada1.38,1.39,2.24,2.25,2.26,2.27,2.27b,2.28,3.40,4.47

VictoriaPearson1.40,2.29,3.41

ConPoulosfm1.3,fm1.4,fm1.5,fm1.6,1.42,1.43,1.44,1.45,1.46,1.47,1.48,1.49,1.50,2.30,2.32,2.33,2.34,2.36,2.37,2.38,2.39,2.39b,2.40,3.42,3.43,4.49,4.51,4.52,4.53,4.55,4.56,4.57

JoseManuelPicayoRivera1.51,1.53,1.55,1.56,3.44,3.45,3.46,4.58,4.59

KirstenStrecker2.41

CliveStreeter1.57,1.58,2.42,3.47,3.48,3.49,4.60,4.61

BrettStevens2.43,3.51

PetrinaTinslay1.59

JonnyValiant2.44,2.45,4.62

MikkelVang1.60,1.62,3.52,4.63,4.64

AnnaWilliams1.63,2.46,2.47,2.49,2.50,4.65

AcornSquashwithOnionsandYogurtAlmond(s)Chicken,andRaisins,SaladwithMoleSauce-OrangeCookies,LacyandRaisins,SautéedCollardswith

AmarettiCookies,RoastedPearswithAngelFoodCakeAngelFoodCake,Chocolate(var.)Apple-BraisedTurkeyThighsandCelerySaladwithPecans-ParsnipMash

Apple-CiderandCranberrySorbetApricots,Dried,andOnions,PorkLoinwithArugulaButternutSquash,andFetaSaladbuyingandstoringandCauliflower,FlatIronSteakwithEndive,andOrangeSaladSalad,Two-CheeseTortillaPizzawithSaladandSautéedTomatoes,PorkCutletswithandTomatoes,SautéedShrimpwithWilted,LemonyPastawith

AsianDressing,SpicyAsianfishsauce,cookingwithAsianNoodleSaladwithPeanutsandMintAsianNoodleSoupwithChickenandSnowPeasAsianSteakSaladwithCucumberandNapaCabbageAsparagusBroccoli,andSnapPeasinParchmentwithCreamyMustardSauceFlankSteak,andSnap-PeaStir-Fry

andMushrooms,PolentaWedgeswithPeas,andRadisheswithTarragonSpring-VegetableCouscouswithChickenAvocado(s)BroiledPorkTenderloinwithBlack-EyedPeaSaladChickenTostadaSaladChickenwithWatercressSaladLighterChef’sSaladLighterCobbSaladSalsa,Cayenne-RubbedChickenwith

BaconandCorn,BroccoliChowderwithLeek,andPeaRisottoLighterCobbSaladpancetta,aboutSaladwithPancettaCrisps,RoastedBrusselsSprouts,andPearShreddedBrusselsSproutswithSpaghettiwithFriséeandFriedEgg-WrappedCodwithFriséeBalsamic-BakedPotatoesBalsamicGravyBarleyabout-MushroomSoup,QuickestSaladwithChicken,Corn,andScallionsBasilHerbedPastaSaladLighterPestoSearedFishwithRoastedPotatoesandTomatoesSpicyChickenStir-FrywithPeanutsTwo-CheeseTortillaPizzawithArugulaSaladWhiteBeanSaladwithZucchiniandParmesanBean(s).SeealsoGreenBeansBlack-,StewwithRice,CubanBlack,TortillaSoupwithBlack,withLimeandScallions

CouscousSaladwithRoastedVegetablesandChickpeasLighterBeefChiliPinto,andBlackBeanTamalePies,IndividualPinto,andSpinachSaladQuickChickpeaCurryVegetarianChiliWhite-,andBroccoliRabeSoupWhite,andKale,SausageswithWhite,SaladwithZucchiniandParmesanBeefAsianSteakSaladwithCucumberandNapaCabbageChili,LighterFlankSteak,Snap-Pea,andAsparagusStir-FryFlatIronSteakwithCauliflowerandArugulaGrilledMarinatedFlankSteakGrilledSteakwithTomatoesandScallionsleancutsofLighterBlue-PlateSpecialandMangoLettuceWrapsRollswithSpringSaladSearedSteakFajitasBeetandCarrotSlawBerry(ies)BlueberryPopsGrapeGelatinwithBlueberriesMixed,TerrineandPearCrispRaspberry-YogurtPopsSoftMeringuePillowswithRaspberrySauceStrawberryandNectarinePopsBiscotti,Whole-WheatWalnut-RaisinBlueberry(ies)GrapeGelatinwithPopsBokChoy,Ginger-SesameBreads.SeealsoTortilla(s)CheeseToasts

BroccoliChowderwithCornandBaconHam-and-Sage-StuffedChickenwithandHerbedBreadcrumbs,BakedFishwithandPorkStir-FrySesameSnapPeas,andAsparagusinParchment

BroccoliniandFetaGaletteBroccoliRabeandChickenSausage,OrecchiettewithandWhite-BeanSoup

Broth,ChickenBrownies,LightChocolate-ChunkBrusselsSproutsRoasted,PancettaCrisps,andPear,SaladwithRoastedSalmonwithShredded,withBacon

BulgurGrilledLemonChickenwithTabboulehMediterraneanGrainSalad

BurgersSalmon,withYogurt-DillSauceTurkey,Open-Face

Buttermilk,cookingwithButternutSquashBisqueFeta,andArugulaSaladFrieswithMapleButterpreparingRisotto

CabbageAsianSlawChicken,andMushroomSaladColdSobaSaladwithFetaandCucumberLighterPulled-PorkSandwiches

Napa,andCucumber,AsianSteakSaladwithRed,SlawandShrimpLoMeinSlaw,GrilledFishSandwicheswithCaesarSaladwithSpicyShrimpCakesAngelFoodChocolateAngelFood(var.)MiniMochaCheesecakesPineappleUpside-Down,LighterTea,Lemon-LimeCapersandParsley,SalmonSaladwithSalmoninParchmentwithGreenBeansandLemonZestCarrot(s)andBeetSlawCouscousSaladwithRoastedVegetablesandChickpeasGrilled,withGingerIrishLambStewPotatoes,andLeeksinParchmentThaiChickenandNoodleSaladandTofu,Soy-GlazedVegetarianSplit-PeaSoupCauliflowerandArugula,FlatIronSteakwithChile-LemonCouscousSaladwithRoastedVegetablesandChickpeasCeleryandAppleSaladwithPecansCheeseBakedFennelwithParmesanandThymeBakedGnocchiwithRicottaandMarinaraBeefRollswithSpringSaladBroccoliniandFetaGaletteButternutSquash,Feta,andArugulaSaladbuyingcottagecheeseChickenTostadaSaladColdSobaSaladwithFetaandCucumber

EggplantRollatiniHealthierMeatLasagnaIndividualPintoandBlackBeanTamalePiesLemonyPastawithWiltedArugulaLightCherryCheesecakeLightChickenParmesanLighterChickenEnchiladasLighterCobbSaladLighterEggplantParmesanMediterraneanGrainSaladMiniMochaCheesecakesNo-BakeSummerLasagnaSpinachFrittatawithGreenSaladStuffedRedPepperswithQuinoaandProvoloneToasts,OnionSoupwithTwo-,TortillaPizzawithArugulaSaladWhiteBeanSaladwithZucchiniandParmesanYogurtyogurt,storingYogurt,withGarlicandChives

CheesecakesCherry,LightMocha,Mini

Cherry(ies)Cheesecake,LightPeachChutneySalsa,GrilledTilapiawith

ChickenBreasts,PoachedBrothandBrownRice,One-PotCacciatoreCayenne-Rubbed,withAvocadoSalsaCorn,andScallions,BarleySaladwithwithCornmealDumplingsCutletswithHerbButterdredginginbreadcrumbs

Enchiladas,LighterwithFennelandTomatoGrilledLemon,withTabboulehHam-and-Sage-Stuffed,withBroccoliKebabs,TandoorileancutsofMushroom,andCabbageSaladandNoodleSalad,ThaiOven-FriedParmesan,LightandPears,RoastedPosoleRaisins,andAlmonds,SaladwithSaladwithLemon-YogurtDressingSausageandBroccoliRabe,OrecchiettewithShredded,withKaleandLentilsandSnowPeas,AsianNoodleSoupwithSoy-GingerSpinach,andPotatoHashSpring-VegetableCouscouswithStir-Fry,Spicy,withPeanutsTostadaSaladandWatercressSoup,Asian

Chickpea(s)Curry,QuickandRoastedVegetables,CouscousSaladwith

Chile-LemonCauliflowerChilepeppersMoleSauceSweetPotatoandChipotleSoupTandooriChickenKebabs

ChiliBeef,LighterVegetarian

Chili-RoastedSweetPotatoWedgesChocolateAngelFoodCake(var.)

BrownieCookies-ChunkBrownies,LightMiniMochaCheesecakesMoleSaucePannaCottaChowder,Broccoli,withCornandBaconChutney,PeachCilantro-LimeRiceSauce,TofuandSquashKebabswithCitrusfruits.SeealsospecificcitrusfruitscookingwithzestingCodBacon-Wrapped,withFriséeSteamed,withGingerCollards,Sautéed,withAlmondsandRaisinsCookiesandbarsBrownieCookiesHealthyOatmealCookiesLacyAlmond-OrangeCookiesLightChocolate-ChunkBrowniesWhole-WheatWalnut-RaisinBiscottiCorianderSpiceMixCornandBacon,BroccoliChowderwithChicken,andScallions,BarleySaladwithGrilledNewEnglandSeafood“Bake”Late-SummerVegetableSoupTortillaSoupwithBlackBeansCornmeal.SeealsoPolentaDumplings,ChickenwithCottagecheesebuyingHealthierMeatLasagnaLightCherryCheesecakeMiniMochaCheesecakes

CouscousSaladwithRoastedVegetablesandChickpeasSpring-Vegetable,withChickenVegetable,SteamedFlounderwithCranberryandApple-CiderSorbetCubanBlack-BeanStewwithRiceCucumber(s)AsianNoodleSaladwithPeanutsandMintBrown-RiceSaladwithSpinachandTomatoesandFeta,ColdSobaSaladwithGazpachoGrilledLemonChickenwithTabboulehandNapaCabbage,AsianSteakSaladwith-PineappleSalsa,Spicy,SalmonwithSalad,DilledScallop,andOrangeKebabsThaiChickenandNoodleSaladCurriedSpinachandTofuCurry,QuickChickpea

DessertsAngelFoodCakeBlueberryPopsBrownieCookiesChocolateAngelFoodCake(var.)ChocolatePannaCottaCranberryandApple-CiderSorbetGrapeGelatinwithBlueberriesHealthyOatmealCookiesLacyAlmond-OrangeCookiesLemon-LimeTeaCakesLightCherryCheesecakeLightChocolate-ChunkBrowniesLightenedRicePuddingLighterPineappleUpside-DownCakelow-fat,choosingMargaritaGranita

MiniMochaCheesecakesMixedBerryTerrinePearandBerryCrispPineapplePopsRaspberry-YogurtPopsRoastedPearswithAmarettiCookiesRusticNectarineTartSoftMeringuePillowswithRaspberrySauceSparklingSorbetFloatsStrawberryandNectarinePopsWhole-WheatWalnut-RaisinBiscotti

DilledCucumberSaladDumplings,Cornmeal,Chickenwith

EggplantHealthierMeatLasagnaParmesan,LighterRollatiniSteamed,withPeanuts

Egg(s)Fried,andFrisée,SpaghettiwithLighterCobbSaladwithMushroomsandSpinachSpinachFrittatawithGreenSalad

Enchiladas,LighterChickenEndive,Arugula,andOrangeSaladEscaroleandLemon,SalmonwithLightItalianWeddingSoupSautéed

Fajitas,SearedSteakFennelBaked,withParmesanandThymeandTomato,Chickenwith

FetaandBroccoliniGalette

ButternutSquash,andArugulaSaladandCucumber,ColdSobaSaladwith

FiberFish.SeealsoSalmonBacon-WrappedCodwithFriséeBaked,withHerbedBreadcrumbsandBroccoliCakes,Lemon-HorseradisheatingmoreGrilled,SandwichwithCabbageSlawGrilledNewEnglandSeafood“Bake”GrilledTilapiawithCherrySalsaSeafoodStewSeared,withRoastedPotatoesandTomatoesSpice-Dusted,withLemonRiceSteamedCodwithGingerSteamedFlounderwithVegetableCouscous

Fishsauce,cookingwithFlounder,Steamed,withVegetableCouscousFriséeBacon-WrappedCodwithandFriedEgg,Spaghettiwith

Frittata,Spinach,withGreenSaladFruit.SeealsoBerry(ies);specificfruitscitrus,cookingwithcitrus,zesting

Galette,BroccoliniandFetaGarlicBroiledShrimpScampiandChives,YogurtCheesewithandHerbs,RoastedPepperswith-RosemaryPotatoes,15-Minute

GazpachoGelatinGrape,withBlueberriesMixedBerryTerrine

Ginger

GrilledCarrotswith-SesameBokChoy-SoyChickenSteamedCodwith

Gnocchi,Baked,withRicottaandMarinaraGrain(s).SeealsoRicebarley,aboutBarleySaladwithChicken,Corn,andScallionsChickenwithCornmealDumplingsGrilledLemonChickenwithTabboulehHealthyOatmealCookiesIndividualPintoandBlackBeanTamalePiesPearandBerryCrispPolentaWedgeswithAsparagusandMushroomsPorkTenderloinwithSwissChardandPolentaQuickestMushroom-BarleySoupSalad,MediterraneanSaucyShrimpandGritsStuffedRedPepperswithQuinoaandProvolone

Granita,MargaritaGrapeGelatinwithBlueberriesGravy,BalsamicGreenBeanswithHazelnutsLate-SummerVegetableSoupandLemonZest,SalmoninParchmentwithLighterBlue-PlateSpecialSesameandSweetPotatoes,Roasted,Red-LeafSaladwithWhiteBeanSaladwithZucchiniandParmesan

Greens.SeealsoArugula;Lettuce;Spinach;WatercressBacon-WrappedCodwithFriséeChickenSaladwithLemon-YogurtDressingescarole,aboutLightItalianWeddingSoupPorkTenderloinwithSwissChardandPolentaSalmonwithEscaroleandLemon

SausageswithKaleandWhiteBeansSautéedCollardswithAlmondsandRaisinsSautéedEscaroleShreddedChickenwithKaleandLentilsSpaghettiwithFriséeandFriedEggSpinachFrittatawithGreenSalad

GrilleddishesChickenwithWatercressSaladGrilledCarrotswithGingerGrilledFishSandwichwithCabbageSlawGrilledLemonChickenwithTabboulehGrilledMarinatedFlankSteakGrilledNewEnglandSeafood“Bake”GrilledPorkChopswithPeachandRed-OnionRelishGrilledSteakwithTomatoesandScallionsGrilledTilapiawithCherrySalsaLamb,Tomato,andMintKebabsMixedGrilledVegetablesPorkandChorizoKebabsScallop,Orange,andCucumberKebabsTandooriChickenKebabsTofuandSquashKebabswithCilantroSauce

GritsandShrimp,SaucyGruyèrecheeseCheeseToastsSpinachFrittatawithGreenSalad

Ham-and-Sage-StuffedChickenwithBroccoliHash,Chicken,Spinach,andPotatoHazelnut(s)BrownedButter,ScallopswithGreenBeanswithskinning

Herb(s).Seealsospecificherbscookingwithrubs,seasoningwith

Hominy

ChickenPosole

IcebergSlawIrishLambStew

KaleandLentils,ShreddedChickenwithandWhiteBeans,Sausageswith

LambLegof,withMintSauceStew,IrishTomato,andMintKebabs

LasagnaMeat,HealthierNo-BakeSummer

Leek(s)Bacon,andPeaRisottoPotatoes,andCarrotsinParchmentandWatercressSoup

Legumes.SeealsoBean(s)BroiledPorkTenderloinwithBlack-EyedPeaSaladShreddedChickenwithKaleandLentilsVegetarianSplit-PeaSoup

Lemon(s)Chicken,Grilled,withTabboulehandEscarole,Salmonwith-HorseradishFishCakesLemonyPastawithWiltedArugulaLemonySmashedPotatoes-LimeTeaCakesZestandGreenBeans,SalmoninParchmentwith

LentilsandKale,ShreddedChickenwithLettuceBeefRollswithSpringSaladCaesarSaladwithSpicyShrimpChickenTostadaSalad

IcebergSlawLighterChef’sSaladLighterCobbSaladRed-LeafSaladwithRoastedSweetPotatoesandGreenBeansSaladwithPancettaCrisps,RoastedBrusselsSprouts,andPearTarragonChickenSaladWraps,BeefandMangoLightcookingtipsandtechniquescookinginparchmentgoldenrulesforeatinglightgrillingfoodskitchentoolslow-fatflavorboosterspoachingfoodsroastingfoodssteamingfoodsstir-fryingfoods

Maindishes(fall)Apple-BraisedTurkeyThighsBroccoliandPorkStir-FryBroccoliniandFetaGaletteBroiledPorkTenderloinwithBlack-EyedPeaSaladButternutSquashRisottoChickenCacciatoreChickenwithCornmealDumplingsCubanBlack-BeanStewwithRiceEggswithMushroomsandSpinachFlatIronSteakwithCauliflowerandArugulaHam-and-Sage-StuffedChickenwithBroccoliLeek,Bacon,andPeaRisottoLighterChickenEnchiladasLighterEggplantParmesanRoastedChickenandPearsRoastedPorkLoinRoastedSalmonwithBrusselsSproutsRoastedShrimpwithSpaghettiSquash

SalmonwithEscaroleandLemonSausageswithKaleandWhiteBeansSautéedCajunShrimpScallopswithHazelnutBrownedButterSearedFishwithRoastedPotatoesandTomatoesSpice-RubbedTurkeyBreastwithSweetPotatoesSpicyChickenStir-FrywithPeanutsSpinachFrittatawithGreenSaladSteamedFlounderwithVegetableCouscousStuffedRedPepperswithQuinoaandProvoloneWhole-WheatSpaghettiwithLighterPestoMaindishes(spring)AsianSteakSaladwithCucumberandNapaCabbageBeefRollswithSpringSaladCayenne-RubbedChickenwithAvocadoSalsaChickenCutletswithHerbButterChickenTostadaSaladCurriedSpinachandTofuFlankSteak,Snap-Pea,andAsparagusStir-FryIndividualPintoandBlackBeanTamalePiesLegofLambwithMintSauceLemon-HorseradishFishCakesLemonyPastawithWiltedArugulaLighterPulled-PorkSandwichesPolentaWedgeswithAsparagusandMushroomsPorkCutletswithArugulaSaladandSautéedTomatoesSalmoninParchmentwithGreenBeansandLemonZestSalmonwithBrownSugar–MustardGlazeSearedPorkTenderloinwithPomegranateGlazeShreddedChickenwithKaleandLentilsShrimpandCabbageLoMeinSpaghettiwithFriséeandFriedEggSpring-VegetableCouscouswithChickenSteamedCodwithGingerTurkeywithMoleSauceVegetablePadThaiMaindishes(summer)

AsianNoodleSaladwithPeanutsandMintBacon-WrappedCodwithFriséeChickenwithWatercressSaladEggplantRollatiniGrilledFishSandwichwithCabbageSlawGrilledLemonChickenwithTabboulehGrilledMarinatedFlankSteakGrilledNewEnglandSeafood“Bake”GrilledPorkChopswithPeachandRed-OnionRelishGrilledSteakwithTomatoesandScallionsGrilledTilapiawithCherrySalsaLamb,Tomato,andMintKebabsNo-BakeSummerLasagnaOpen-FaceTurkeyBurgersPastaSaladwithChicken,Raisins,andAlmondsPorkandChorizoKebabsSautéedShrimpwithArugulaandTomatoesScallop,Orange,andCucumberKebabsSearedSteakFajitasTandooriChickenKebabsThaiChickenandNoodleSaladTofuandSquashKebabswithCilantroSauceTwo-CheeseTortillaPizzawithArugulaSaladMaindishes(winter)BakedFishwithHerbedBreadcrumbsandBroccoliBakedGnocchiwithRicottaandMarinaraBeefandMangoLettuceWrapsBroiledShrimpScampiChicken,Spinach,andPotatoHashChickenwithFennelandTomatoColdSobaSaladwithFetaandCucumberHealthierMeatLasagnaIrishLambStewLightChickenParmesanLighterBlue-PlateSpecialOne-PotChickenandBrownRiceOrecchiettewithChickenSausageandBroccoliRabe

Oven-FriedChickenPorkLoinwithOnionsandDriedApricotsPorkTenderloinwithSwissChardandPolentaQuickChickpeaCurrySalmonBurgerswithYogurt-DillSauceSalmonwithSpicyCucumber-PineappleSalsaSaucyShrimpandGritsSoy-GingerChickenSoy-GlazedTofuandCarrotsSpice-DustedFishwithLemonRiceMangoandBeefLettuceWrapspeelingandcuttingMapleButter,ButternutSquashwithMargaritaGranitaMarinades,workingwithMeat.SeeBeef;Lamb;PorkMeatloafLighterBlue-PlateSpecialMeringuePillows,Soft,withRaspberrySauceMintMarinatedZucchiniwithMintedPeaMashandPeanuts,AsianNoodleSaladwithSauceSearedFishwithRoastedPotatoesandTomatoesMochaCheesecakes,MiniMoleSauceMontereyJackcheeseChickenTostadaSaladLighterChickenEnchiladasMozzarellaEggplantRollatiniHealthierMeatLasagnaLightChickenParmesanLighterEggplantParmesanTwo-CheeseTortillaPizzawithArugulaSalad

Mushroom(s)andAsparagus,PolentaWedgeswith-BarleySoup,QuickestChicken,andCabbageSaladChickenCacciatoreandPotatoes,RoastedandSpinach,Eggswith

Mustard–BrownSugarGlaze,SalmonwithDijon,cookingwithSauce,Creamy,Asparaguswith

NectarineandStrawberryPopsTart,Rustic

Noodle(s)Asian,SaladwithPeanutsandMintAsian,SoupwithChickenandSnowPeasBeefandMangoLettuceWrapsandChickenSalad,ThaiColdSobaSaladwithFetaandCucumberShrimpandCabbageLoMeinVegetablePadThai

Nuts.SeealsoAlmond(s);Walnut(s)AsianNoodleSaladwithPeanutsandMintCeleryandAppleSaladwithPecansGreenBeanswithHazelnutsScallopswithHazelnutBrownedButterskinninghazelnutsSpicyChickenStir-FrywithPeanutsSteamedEggplantwithPeanuts

OatsHealthyOatmealCookiesPearandBerryCrisp

Oil,cookingwithOlive-OilMashedPotatoes

OlivesandLemonZest,MixedTomatoSaladwithTwo-CheeseTortillaPizzawithArugulaSalad

Onion(s)andDriedApricots,PorkLoinwithMixedGrilledVegetablesRings,BakedSoupwithCheeseToastsandYogurt,AcornSquashwith

Orange(s)Arugula,andEndiveSaladpeelingandslicingScallop,andCucumberKebabs

OrzoLate-SummerVegetableSoup

PadThai,VegetablePancettaaboutCrisps,RoastedBrusselsSprouts,andPear,Saladwith

PannaCotta,ChocolateParmesanEggplant,LighterandThyme,BakedFennelwithandZucchini,WhiteBeanSaladwith

ParsleyandCapers,SalmonSaladwithGrilledLemonChickenwithTabboulehHerbedPastaSaladMediterraneanGrainSaladSearedFishwithRoastedPotatoesandTomatoes

Parsnip-AppleMashPasta.SeealsoCouscous;Noodle(s)BakedGnocchiwithRicottaandMarinaraHealthierMeatLasagnaLate-SummerVegetableSoupLemony,withWiltedArugula

No-BakeSummerLasagnaOrecchiettewithChickenSausageandBroccoliRabeSalad,HerbedSaladwithChicken,Raisins,andAlmondsShrimpandCabbageLoMeinSpaghettiwithFriséeandFriedEggWhole-WheatSpaghettiwithLighterPesto

PeachChutneyandRed-OnionRelish

PeanutsandMint,AsianNoodleSaladwithSpicyChickenStir-FrywithSteamedEggplantwith

Pear(s)andBerryCrispcuttinginhalfRoasted,withAmarettiCookiesRoastedBrusselsSprouts,andPancettaCrisps,SaladwithRoastedChickenand

Pea(s)Asparagus,andRadisheswithTarragonBlack-Eyed,Salad,BroiledPorkTenderloinwithLeek,andBaconRisottoMash,MintedSnap,Broccoli,andAsparagusinParchmentSnap,FlankSteak,andAsparagusStir-Frysnap,trimmingstringsfromSnow,andChicken,AsianNoodleSoupwithSpicyChickenStir-FrywithPeanutsSpring-VegetableCouscouswithChicken

Pecans,CeleryandAppleSaladwithPecorinocheeseLemonyPastawithWiltedArugulaTwo-CheeseTortillaPizzawithArugulaSalad

Pepita(s)about

andWatercressSaladPepperJackcheeseBeefRollswithSpringSaladIndividualPintoandBlackBeanTamalePies

Peppers.SeealsoChilepeppersAsianChickenandWatercressSoupBeefRollswithSpringSaladGazpachoMixedGrilledVegetablesRed,StuffedwithQuinoaandProvoloneRoasted,withGarlicandHerbsSautéedCajunShrimpSearedSteakFajitasSteamedFlounderwithVegetableCouscousVegetarianSplit-PeaSoup

Pesto,LighterPineapple-CucumberSalsa,Spicy,SalmonwithPopspreparingUpside-DownCake,Lighter

PolentaIndividualPintoandBlackBeanTamalePiesandSwissChard,PorkTenderloinwithWedgeswithAsparagusandMushrooms

PomegranatejuicebuyingSearedPorkTenderloinwithPomegranateGlaze

PopsBlueberryPineappleRaspberry-YogurtStrawberryandNectarine

Pork.SeealsoBaconandBroccoliStir-FryChops,Grilled,withPeachandRed-OnionRelishandChorizoKebabs

CutletswithArugulaSaladandSautéedTomatoesHam-and-Sage-StuffedChickenwithBroccolileancutsofLoin,RoastedLoinwithOnionsandDriedApricotsPulled-,Sandwiches,LighterSausageswithKaleandWhiteBeansSautéedCajunShrimpTenderloin,Broiled,withBlack-EyedPeaSaladTenderloin,Seared,withPomegranateGlazeTenderloinwithSwissChardandPolenta

PortionsizesPosole,ChickenPotato(es).SeealsoSweetPotato(es)Baked,withYogurtCheeseBalsamic-BakedChicken,andSpinachHash15-MinuteRosemary-GarlicGrilledNewEnglandSeafood“Bake”IrishLambStewLeeks,andCarrotsinParchmentLighterBlue-PlateSpecialandMushrooms,RoastedOlive-OilMashedSmashed,LemonyandTomatoes,Roasted,SearedFishwithVinaigrette

Poultry.SeeChicken;TurkeyProvoloneandQuinoa,StuffedRedPepperswithPudding,LightenedRice

QuinoaandProvolone,StuffedRedPepperswith

RadishesAsparagus,andPeaswithTarragonChickenwithWatercressSalad

Raisin(s)

andAlmonds,SautéedCollardswithChicken,andAlmonds,SaladwithHealthyOatmealCookiesLightenedRicePuddingMoleSauce-WalnutBiscotti,Whole-Wheat

Raspberry(ies)BerrySauceSauce,SoftMeringuePillowswith-YogurtPops

Relish,PeachandRed-OnionRiceBrown,andChicken,One-PotBrown-,SaladwithSpinachandTomatoesButternutSquashRisottobuyingandstoringCilantro-LimeCubanBlack-BeanStewwithLeek,Bacon,andPeaRisottoLemon,Spice-DustedFishwithPudding,LightenedSautéedCajunShrimp

RicottaEggplantRollatiniandMarinara,BakedGnocchiwithNo-BakeSummerLasagna

RisottoButternutSquashLeek,Bacon,andPea

Rosemary-GarlicPotatoes,15-MinuteRubs,seasoningwith

SaladdressingsaddingtosaladspreparingvinaigrettesSpicyAsianDressing

Salads.SeealsoSlaws

Arugula,Endive,andOrangeArugula,Two-CheeseTortillaPizzawithAsianNoodle,withPeanutsandMintBarley,withChicken,Corn,andScallionsBlack-EyedPea,BroiledPorkTenderloinwithBrown-Rice,withSpinachandTomatoesButternutSquash,Feta,andArugulaCaesar,withSpicyShrimpCeleryandApple,withPecansChef’s,LighterChicken,Mushroom,andCabbageChicken,withLemon-YogurtDressingChickenandNoodle,ThaiChickenTostadaCobb,LighterCouscous,withRoastedVegetablesandChickpeasCucumber,DilledGrain,MediterraneanGreen,SpinachFrittatawithmakingmorehealthfulMixedTomato,withOlivesandLemonZestwithPancettaCrisps,RoastedBrusselsSprouts,andPearPasta,HerbedPasta,withChicken,Raisins,andAlmondsPintoBeanandSpinachPotatoesVinaigretteRed-Leaf,withRoastedSweetPotatoesandGreenBeansSalmon,withParsleyandCapersSoba,Cold,withFetaandCucumberSpring,BeefRollswithSteak,Asian,withCucumberandNapaCabbageTabboulehTarragonChickenWatercress,ChickenwithWatercressandPepitaWhiteBean,withZucchiniandParmesan

Salmon

withBrownSugar–MustardGlazeBurgerswithYogurt-DillSaucewithEscaroleandLemonFillets,PoachedinParchmentwithGreenBeansandLemonZestraw,dicingRoasted,withBrusselsSproutsSaladwithParsleyandCaperswithSpicyCucumber-PineappleSalsa

Salsa,jarred,cookingwithSandwichesGrilledFish,withCabbageSlawPulled-Pork,Lighter

SaucesBerryLighterPestoMintMole

Sausage(s)Chicken,andBroccoliRabe,OrecchiettewithwithKaleandWhiteBeansPorkandChorizoKebabsSautéedCajunShrimp

ScallionsChicken,andCorn,BarleySaladwithandTomatoes,GrilledSteakwith

Scallop(s)withHazelnutBrownedButterOrange,andCucumberKebabsSeafoodStew

SesameBroccoliSesameGreenBeansShallots,Caramelized,SpinachwithShellfish.SeealsoShrimpScallop,Orange,andCucumberKebabsScallopswithHazelnutBrownedButterSeafoodStew

ShrimpandCabbageLoMeinfrozen“easypeel,”buyingGrilledNewEnglandSeafood“Bake”andGrits,SaucyRoasted,withSpaghettiSquashSautéed,withArugulaandTomatoesSautéedCajunScampi,BroiledSeafoodStewSpicy,CaesarSaladwith

Sides(fall)AcornSquashwithOnionsandYogurtApple-ParsnipMashBakedPotatoeswithYogurtCheeseBalsamic-BakedPotatoesButternutSquash,Feta,andArugulaSaladButternutSquashFriesButternutSquashwithMapleButterChili-RoastedSweetPotatoWedgesGreenBeanswithHazelnutsOlive-OilMashedPotatoesPintoBeanandSpinachSaladRoastedMushroomsandPotatoesSautéedEscarole

Sides(spring)AsianSlawAsparagus,Peas,andRadisheswithTarragonAsparaguswithCreamyMustardSauceBeetandCarrotSlawBlackBeanswithLimeandScallionsBroccoli,SnapPeas,andAsparagusinParchmentCilantro-LimeRiceIcebergSlawMintedPeaMashPotatoes,Leeks,andCarrotsinParchmentRedCabbageSlaw

WatercressandPepitaSaladSides(summer)DilledCucumberSalad15-MinuteRosemary-GarlicPotatoesGrilledCarrotswithGingerHerbedPastaSaladMarinatedZucchiniwithMintMixedGrilledVegetablesMixedTomatoSaladwithOlivesandLemonZestPotatoesVinaigretteRoastedPepperswithGarlicandHerbsSesameGreenBeansSteamedEggplantwithPeanutsWhiteBeanSaladwithZucchiniandParmesanSides(winter)BakedFennelwithParmesanandThymeBakedOnionRingsChile-LemonCauliflowerCreamedSpinachGinger-SesameBokChoyLemonySmashedPotatoesSautéedCollardswithAlmondsandRaisinsSesameBroccoliShreddedBrusselsSproutswithBaconSpinachwithCaramelizedShallotsSlawsAsianBeetandCarrotCabbage,GrilledFishSandwicheswithIcebergRedCabbageSobaSalad,Cold,withFetaandCucumberSorbet,CranberryandApple-CiderSorbetFloats,SparklingSoups.SeealsoChili;StewsAsianNoodle,withChickenandSnowPeasBroccoliChowderwithCornandBacon

BroccoliRabeandWhite-BeanButternutBisqueChickenandWatercress,AsianfreezingGazpachoItalianWedding,LightMushroom-Barley,QuickestOnion,withCheeseToastsSplit-Pea,VegetarianSweetPotatoandChipotleTomato,SpicedTortilla,withBlackBeansVegetable,Late-SummerWatercressandLeekSoysaucecookingwithSoy-GingerChickenSoy-GlazedTofuandCarrotsSpiceMix,CorianderSpicerubs,seasoningwithSpices,cookingwithSpinachwithCaramelizedShallotsChicken,andPotatoHashCreamedFrittatawithGreenSaladandMushrooms,EggswithandPintoBeanSaladandTofu,CurriedandTomatoes,Brown-RiceSaladwithSplit-PeaSoup,VegetarianSquash.SeealsoZucchiniAcorn,withOnionsandYogurtButternut,Feta,andArugulaSaladButternut,Friesbutternut,preparingButternut,Risotto

Butternut,withMapleButterButternutBisqueMixedGrilledVegetablesSpaghetti,RoastedShrimpwithandTofuKebabswithCilantroSauceStews.SeealsoChiliBlack-Bean,Cuban,withRiceChickenCacciatoreChickenPosoleChickenwithCornmealDumplingsLamb,IrishSeafoodStrawberryandNectarinePopsSweetPotato(es)andChipotleSoupandGreenBeans,Roasted,Red-LeafSaladwithSpice-RubbedTurkeyBreastwithWedges,Chili-RoastedSwissChardandPolenta,PorkTenderloinwith

TamalePies,IndividualPintoandBlackBeanTandooriChickenKebabsTarragonAsparagus,Peas,andRadisheswithChickenSaladTartsBroccoliniandFetaGaletteNectarine,RusticTechniquesbuyingandstoringarugulabuyingandstoringpancettabuyingandstoringricebuyingandstoringtofubuyingcottagecheesebuyingfrozenshrimpbuyingpepitasbuyingpomegranatejuice

cookinginparchmentcookingwithbarleycookingwithlow-fatflavorboosterscuttingpearsinhalfdicingrawsalmondredgingchickeninbreadcrumbsfreezingsoupsgoldenrulesforeatinglightgrillingfoodspeelingandcuttingmangoespeelingandslicingorangespoachingfoodspreparingbutternutsquashpreparingpineapplepressingtofuroastingfoodsskinninghazelnutssteamingfoodsstir-fryingfoodsstoringescarolestoringyogurtcheesetrimmingsnappeaswarmingcorntortillaswashingandstoringwatercressTerrine,MixedBerryTilapiaGrilled,withCherrySalsaLemon-HorseradishFishCakesTofubuyingandstoringandCarrots,Soy-GlazedeatingmorepressingandSpinach,CurriedandSquashKebabswithCilantroSauceTomato(es)andArugula,SautéedShrimpwith

ChickenCacciatoreChickenwithCornmealDumplingsandFennel,ChickenwithGazpachoHealthierMeatLasagnaLamb,andMintKebabsLightChickenParmesanMediterraneanGrainSaladMixed,SaladwithOlivesandLemonZestMoleSauceNo-BakeSummerLasagnaandPotatoes,Roasted,SearedFishwithSaucyShrimpandGritsSautéed,andArugulaSalad,PorkCutletswithandScallions,GrilledSteakwithSoup,SpicedandSpinach,Brown-RiceSaladwithTortillaSoupwithBlackBeansWholeRoastedTortilla(s)CaesarSaladwithSpicyShrimpChickenTostadaSaladcorn,warmingLighterChickenEnchiladasPizza,Two-Cheese,withArugulaSaladSearedSteakFajitasSoupwithBlackBeansTurkeyBreast,Spice-Rubbed,withSweetPotatoesBurgers,Open-FaceleancutsofLighterChef’sSaladLighterCobbSaladLightItalianWeddingSoupwithMoleSauceThighs,Apple-Braised

Vegetable(s).SeealsospecificvegetableseatingmoreMixedGrilledSoup,Late-SummerVegetarianChiliVinaigrettes,preparing

Walnut(s)LighterPesto-RaisinBiscotti,Whole-WheatRed-LeafSaladwithRoastedSweetPotatoesandGreenBeansStuffedRedPepperswithQuinoaandProvoloneWatercressandChickenSoup,AsianandLeekSoupandPepitaSaladSalad,ChickenwithwashingandstoringWhole-WheatSpaghettiwithLighterPestoWhole-WheatWalnut-RaisinBiscotti

YogurtCheesecheese,storingCheesewithGarlicandChivescookingwith-DillSauce,SalmonBurgerswithlow-fat,buying-RaspberryPops

ZucchiniLate-SummerVegetableSoupMarinated,withMintNo-BakeSummerLasagnaandParmesan,WhiteBeanSaladwithSpice-DustedFishwithLemonRiceSteamedFlounderwithVegetableCouscous

VegetarianChili

Documents

Everyday Food: Light: The Quickest and Easiest Recipes, All Under 500 Calories