Good Housekeeping / 400 Calorie Italian: Easy Mix-and-Match Recipes for a Skinnier You!

GoodHousekeeping400

CALORIEITALIAN

EasyMix-and-MatchRecipesforaSkinnierYou!

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GOODHOUSEKEEPINGRosemaryEllisEDITORINCHIEF

CourtneyMurphyCREATIVEDIRECTOR

SusanWestmorelandFOODDIRECTOR

SamanthaB.Cassetty,MS,RDNUTRITIONDIRECTOR

SharonFrankeKITCHENAPPLIANCES&FOODTECHNOLOGYDIRECTOR

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The Good Housekeeping Cookbook Seal guarantees that the recipes in this cookbook meet the strictstandards of the Good Housekeeping Research Institute. The Institute has been a source of reliableinformationandaconsumeradvocatesince1900,andestablisheditssealofapprovalin1909.Everyrecipehasbeentriple-testedforease,reliability,andgreattaste.

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CONTENTSFOREWORDINTRODUCTION

FAVORITEITALIANMAINSPIZZAS,PANINI&FRITTATASHEARTYSOUPS&SALADSPASTA,POLENTA&RISOTTOMEAT&POULTRYFISH&SHELLFISH

IRRESISTIBLEADD-ONSANTIPASTI&OTHERSTARTERSVEGETABLES&SIDESDOLCIDESSERTS

GENERALINDEXINDEXOFRECIPESBYICONPHOTOGRAPHYCREDITSMETRICEQUIVALENTS

FOREWORD

Growingup inan Italian-American family, I learned thepleasuresof the tableearly.IespeciallylovedSundaydinners:multi-courseaffairswithsimplefood—a pasta, roasted lamb or pork with vegetables, a platter of broccoli rabe oranother green, a salad course, and then fruit.Whethermy grandmother ormymotherpreparedthefeast,itwasalwaysaleisurelyafternoonmealwithacarafeofredwineforthegrownups.Ineverthoughtabouthowweateatthetime—itwas what I knew. What I know now is that nobody in my family wasoverweight.It’s this sort of simple rustic fare, made from wholesome, top-quality

ingredientsandenjoyedatthetableinarelaxedsettingthatmakesItalianfaresopopular.In400CalorieItalian,wecollectourveryfavoriteItalianrecipesfromthepagesofGoodHousekeeping.Youwon’tbelievethedelectablemaindishesyou can enjoy for 400 calories (or less!). Our homemade pizzas, panini, andcalzones are kid pleasers, while traditional soups likeminestrone and Pasta eFagioliarecomfortinabowlforeveryone.Ourchapteronpastas,polenta,andrisottosincludeslightversionsoffavorites

like Fettucini Alfredo, Beef Ragu, and lasagna. And, for your next Sundaydinner, try Braciole with Grape Tomatoes or Roman Chicken Sauté withArtichokes.SeafoodisahealthfulItalianspecialty,too.TheRoastSalmonwithCapers and Parsley is perfect company fare. Each recipe includes completenutritionalinformation;iconsindicaterecipesthatarehearthealthyorhighfiber,aswellasthirtyminuteorless,slow-cooker,andmake-aheadmeals.Tomakemealplanningeasy,thesecondhalfofthebookincludesrecipesfor

antipasti,sides,anddesserts.TomatoandMozzarellaSalad,ParmesanBrusselsSprouts,andCreamyPolentapairbeautifullywiththemains,whiledessertslikeCoffeeGranitaandChocolate-HazelnutMacaronsensureasweetandauthenticfinish.See“SkinnyItalianMealPlanning”fortipsonhowtocreateirresistiblebrunch,lunch,anddinnermenustheItalianway.Mangia!

SUSANWESTMORELANDFoodDirector,GoodHousekeeping

INTRODUCTION

AskAmericanswhattheirfavoriteethnicfoodis,andthemajoritywillanswer“Italian.”Ofcourse,weowetheItaliansabigthanksforsharingtwoofourmostbeloveddishes—pizzaandspaghetti andmeatballs.But it’s their reverence forfresh, healthful ingredients, simply prepared, that’s truly responsible for thecuisine’s ever-increasing popularity. Italian cooks employ wholesome, top-quality ingredients, including fresh produce, cheese, meat, and fish, and treatthemwith care.Whatever thepreparation, cooks striveonly to enhance,nevertransform,whatnaturehasalreadyprovided.It’sthisrespectfortheingredientsthatmakesItalianfoodsospecial—andsopopular.Thesimplicityandwideappealof lacucinaItalianaalsomakes itanatural

subject for our 400 calories (or less!) series. In this volume, we shareapproximately 60 recipes for Italian favorites, from hearty soups and colorfulsalads to rustic pasta, calzone, and panini and best-loved meat, chicken, andseafoodentrées,pairedwithcookingsecretsfromtheItaliankitchen.You’llfindlow-cal takes on satisfyingly familiar dishes like fettucine, lasagna, and pizza,along with tasty recipes for traditional Italian recipes like pasta e fagioli andbracciole.As the title of the bookpromises, every singlemain dish is 400 calories or

less,andasabonus,we’veincludedchaptersonstarters,sides,anddessertsthatwill help you round out yourmeals in true Italian style. From bruschetta andmarinated mixed olive antipasti to sides like Sicilian-style Swiss chard andeggplantcaponata tosweetfinales likebiscottiandgranita,anicyItaliantreat,the 30-plus add-on recipes are organized by calorie count—from lowest tohighest.Simplychooseyourentrée, thenuseyoursurpluscalories toselectanadd-on(ortwo!)thatwillmakeitameal.For example, if you’re watching your weight and limiting dinners to 450

calories total,beginwithachilledTuscan-stylesoup(145calories), thenenjoyour light Cod Livornese (250 calories), and finish with a refreshing coffeegranita (55calories).145+250+55=450calories.WithGoodHousekeeping400CalorieItalian,it’seasytobuildasatisfyinglow-caloriemeal.See“SkinnyItalianMealPlanning,”,forexamplesandtips.

SKINNYITALIANMEALPLANNING

Planning low-calorie brunches, lunches, and dinners is easy withGoodHousekeeping 400Calorie Italian. Prepare the add-ons we’ve suggestedunder “Make It aMeal”with eachmain-dish recipe tomake500-caloriedinners,400-calorielunches,or300-caloriebreakfastsorbrunches.Orgetcreativeandchoosefromtheantipasti,sidedish,anddessertrecipeliststomakeyourownsatisfyingmealcombos.Herearesometastyexamplestowhetyourappetite.

SAMPLEBRUNCHMENUMAIN:Asparagus-RomanoFrittata 235caloriesADD-ON:1mediumtomato,sliced,with1teaspoonoliveoil

65calories

Totalcaloriespermeal 300calories SAMPLELUNCHMENUMAIN:TuscanTunaSaladSandwich 330caloriesADD-ON:PignoliCookie 75caloriesTotalcaloriespermeal 405calories SAMPLEDINNERMENUMAIN:VealShoulderChops,OssoBucoStyle 270caloriesADD-ON1:CreamyPolenta 175caloriesADD-ON2:Balsamic-GlazedBabyCarrots 65caloriesTotalcaloriespermeal 510calories

STAYINGSLIMTHEITALIANWAY

TherearelotsofthingsabouttheItalianwayofeatingthatarenaturallyhealthy—and slimming. In fact, researchers have learned that theMediterranean diet,withitsemphasisonhealthyfatsandfreshfruitsandvegetables,helpstolowertherisksofheartdisease,type2diabetes,obesity,cancer,andAlzheimer’s.Allthat,andittastesdelicious!Sowhileyou’reeatingthelow-calorieItalianrecipesthatfollow,tryincorporatingsomeoftheseMediterraneandiethabitsintoyourroutine,too.•Loaduponfruits,vegetables,beans,andwholegrains.They’reallgood

sourcesofmineralsandvitamins(especiallyheart-healthyantioxidants),lowinfatandsodium,andfulloffiber.Ourbarleyminestronehas9gramsoffiberperservingandisbrimmingwithfruitsandvegetables.•Choose seafood over redmeat. Fish, especially oily types like tuna and

salmon,supplyomega-3fattyacids,whichhelplowerbloodpressureandreduceotherriskfactorsforheartdisease.OurSiciliantuna,featuringarobusttomato,olive,andcapersauce,isamouthwateringwaytoeatfish.•Indulgeinoliveoil.ThemonounsaturatedfatinoliveoilhelpslowerLDL

(bad)cholesterolwithout reducing theHDL(good)kind—which,by theway,canbediminishedbya low-fatdiet.Enjoyoliveoil inourheartypastadishes

andasacookingoilformanyoftheotherrecipesinthisbook.•Snackonnuts.Thesedeliciousnuggetscontainantioxidantsandarehighin

healthyfat.Reachforwalnuts,pecans,pistachios,andhazelnuts.Ortrypignoli,thefragrant Italiannutwecallpinenuts,used inPignoliCookies,CauliflowerwithRaisinsandPineNuts,andotherItalian-stylesides.•Drinkwine—inmoderation.AlcoholraisesHDL,andthegrapeskinsused

tomake redwine contain the antioxidant resveratrol,whichmay help preventblood clots. If you’re inclined, enjoy a glass of Italian wine with dinner.Wesprinklewinepairingsuggestionsinthe“MakeItaMeal”boxesthroughoutthebook.•Relaxandenjoyyourfood!Italiansrelishleisurelyeatingandsocializingat

the table with friends and family. Follow their lead and savor your food andcompany—itwillreduceyourstress.Ifyou’relikeus,you’llfindthatcookingisanothergreatwaytoenjoydowntime.Wehopethattherecipesinthisbookwillinspireyoutodojustthat!

THEHEALTHYITALIANPANTRY

The following products are essential to great Italian cooking. We use themgenerouslyintherecipesthatfollow,sostockup!Olive oil: Used in Mediterranean cooking since antiquity, olive oil is

fundamentaltoItaliancuisine.(SeeStayingslimtheitalianwayfordetailsaboutits health benefits.) You’ll see it’s the primary cooking oil called for in 400CalorieItalian,andit’susedinvinaigrettesandbrushedonourbruschetta,too.Pressing tree-ripened olives produces the prized liquid. Its flavor, color, andfragrance depend on the region of origin and the quality of the harvest.Onceopened,oliveoilcanbestoredinacool,darkplaceforuptosixmonths.Extra-virginoliveoil comes from the firstpressing; it is thehighestquality,

nutritious—and the most expensive. Its luscious fruity flavor and aromaticbouquetmakeitidealforsaladdressingsandfordrizzlingoverfinisheddishes.Regular olive oil (sometimes called pure olive oil) is from subsequent

pressings.The lightgoldenoil has amilderbut still fruity flavor andmakesagood everyday budget choice. “Light” olive oil has been specially treated toremovemuchof the characteristic olive taste; it is not lower in caloriesor fatthanextravirginorpure.Balsamic vinegar: The process for making balsamic vinegar, cooking and

aging fresh grape must (juice), has been handed down from generation togeneration in Italy since the eleventh century. Artisanal balsamic vinegar isfamousforitssyrupyconsistencyandsweettangyflavor,whichisachievedbyaging it in several varieties of progressively smaller wooden barrels. Thispreciouscondimentisbestreservedfordrizzlingovermeatorberries;inItaly,itis sometimes served after dinner as a digestive.Commercial balsamic vinegartypically consists of a small amount of artisanal vinegar mixed with winevinegar and caramel color. It lends a sweetness and depth of flavor tovinaigrettes,sauces,andmore.

Pasta: The Chinese may have invented noodles, but Italians have turnedpasta into a favorite worldwide. In this book, we use dried Italian-style pastaratherthanfresh,sinceit’sreadilyavailableandeasytoturnintoaquickmeal.Madefromflourandwater,driedpastaisnotonlymoreeconomicalbutlowerinfat than fresh pasta; it’s a goodmatch for robust, strong-flavored sauces. Forcreamy or light-bodied sauces, homemade or prepared fresh pasta is also anexcellentchoice.Madewitheggs,freshpastahasasilkysurfaceandadelicatetexture.Storeitintherefrigeratoruptooneweek,orfreezeuptoonemonth.Forthebesttasteandtexture,buydriedpastamadefromdurumwheatflouror

semolina flour.Or, toupyour fiberquotient, considermakingwhole-wheatormultigrainpastaahabit(see“WhiteversusWhole-WheatPasta,”below).Storedriedpastainacool,dry,darkplaceforuptooneyearandwhole-wheatpastafor up to sixmonths. Don’t store pasta in clear containers: Although it looksattractive, exposing pasta to light destroys riboflavin, a key nutrient in pasta.Buy pasta in cardboard boxes, which keeps out light, rather than in clearpackaging.

WHITEVERSUSWHOLE-WHEATPASTA

Although whole-wheat and multigrain pastas are usually slightly more

expensive than regular (semolina) pasta, they pack a nutritious punch.Enrichedbrandsofwhole-wheatpastahavemorethiamin,riboflavin,andfolic acid than regular pasta and contain five times the amount of fiber.Andthenuttytasteofthewholewheatmakesitagreatchoiceforfallandwintercooking.Some brands have a strong grainy taste and a chewy texture, so

experiment until you find one that suits your palate.We likeBionaturaeOrganicSpaghetti: It’s100percentwholewheatandhasanutty, slightlysweet taste and a firm texture. Note: Unless the label says 100 percentwholewheat, the product is actually a blend ofwholewheat andwhite,whichstillprovidesahigherfibercontentthanregularpasta.Whole-wheatand multigrain pastas have a shorter shelf life than semolina pasta; usethemwithinsixmonthsofpurchase.

HOMEMADEMARINARASAUCE

Thisversatiletomatosauceisusedinrecipesthroughoutthebook,butfeelfree to substitute a good-quality marinara from a jar for convenience’ssake.In nonreactive 3-quart saucepan, heat 2 tablespoons oil over medium

heat;add1smallchoppedonionand1finelychoppedgarliccloveandcook, stirring, until onion is tender, about 5 minutes. Stir in 1 can (28ounces)plumtomatoeswith their juice,2 tablespoons tomatopaste, 2tablespoonschoppedfreshbasilorparsley(optional),and½teaspoonsalt. Heat to boiling, breaking up tomatoes with side of spoon. Reduceheat; partially cover and simmer, stirring occasionally, until sauce hasthickenedslightly,about20minutes.Makes3½cups.

65 CALORIES PER ½-CUP SERVING. 1G PROTEIN | 7GCARBOHYDRATE 4G TOTAL FAT (1G SATURATED) | 1G FIBER |0MGCHOLESTEROL|388MGSODIUM

Rice: Arborio, Carnaroli, andVialoneNano are all types of round, short-grained rice grown in northern Italy. All are used to prepare risotto, a rich,creamydishoftenamplifiedwithvegetables, seafood,or cheese that’spopularon Italian restaurantmenus. The traditionalmethod of preparing risotto is notcomplicated,butitdoesrequireabitoftime.Thegoalistomakethericeabsorbhot broth until it swells and turns the rice into creamy yet still slightly firmgrains,whichrequirestheslowadditionofbrothandcontinualstirring.Weoffertwoconvenienttwistsonthislabor-intensivemethod:RisottoMilanesemadeinthemicrowaveandButternutSquashBarleyRisottopreparedinaslowcooker.Polenta: The Italian term for cornmeal, polenta comes in two types: finely

and coarsely ground. The choice is a matter of personal preference, althoughcoarsely ground polenta will contribute a more interesting texture. If you’veneverpreparedpolentabefore,trythePolentaCasseroleorourCreamyPolentaplusthebroiledandmicrowavevariations.

Beans:Whenever fresh fava (broad beans), cannellini (white beans), andgarbanzobeans(chickpeas)arenotavailable,mostItaliancookswillusedriedbeans. These keep for a year, but since they are not stampedwith a “sell-by”date,buythemfrombulkbinsorastorewithahighturnoverrate.To save time, you can use canned beans in the following recipes instead.

They’re a boon to busy cooks because they don’t require soaking or furthercooking,andsomepeople find themeasier todigest than freshlycookeddriedbeans.Differentbrandsvaryintextureandsodiumcontent,sostockuponyourfavorite label. Canned beans should be rinsed and drained under cold waterbeforebeingused.Thisquickrinserefreshes theirflavorandremovessomeofthesodiumaddedduringthecanningprocess.

Cheese:ItaliancheeseisnotjustaboutParmesanandmozzarella.Therecipesinthisbookalsosharethejoysofcreamyricotta,availableasawhole-milkor(skinny!) skimmed-milk product, and ricotta salata, which is a lightly salted,slightlycrumblySiciliansheep’smilkcheesethat’snorelationtothesoftricotta.We also use Pecorino-Romano, a tangy grating cheese akin to Parmesan, andProvolone, a southern Italian cheese with a mild smoky flavor that’s terrificmelted in panini. Important: Do as the Italians do and use all cheeses inmoderation,asanaccentratherthanamainingredient.Vegetables:ItalywouldnotbeItalywithoutitsmarkets,whereapanoplyof

fresh-pickedvegetables lure cookson adailybasis.Wemakegeneroususeofthe following Italian favorites in both the mains and add-ons in this book:artichokes, arugula, broccoli rabe (blanching before sautéing brings out thisgreen’ssweetness),eggplant,escarole,fennel(deliciousrawinsaladsorcookedto bring out its subtle licorice flavor), tomatoes (use fresh when in season,otherwise consider canned), and zucchini. Forwinning results, choose recipesthatfeatureseasonalvegetablesandpurchasethefreshestexamplesyoucanfind.

FAVORITEITALIANMAINSTomakeskinnyItalianmealplanningacinch,eachmaindishispairedwithsuggestionsforadd-onrecipesthatwillmakeitameal.Ortochooseyourownadd-ons,seethecompleterecipelistsinthesecondhalfofthebook,convenientlyorganizedbycaloriecount,fromlowesttohighest:Antipasti&OtherStarters;Vegetables&Sides;andDolciDesserts.

PIZZAS,PANINI&FRITTATASOfthemanythingstothankItalyfor,pizzaisnearthetopofourlist.AlthoughpepperoniandsausagepizzadidnotmaketheskinnyItalianlist,weofferrecipesfortwoyummyveggieandcheesepizzasandanequallydeliciouscalzone.Ourtuna sandwich is dressedupwith capers, fresh lemon juice, andbasil, andwehaveincludedseveralinspiringItaliantakesongrilledcheese,too.Forbrunch,tryour frittatasorspinachstrata,aneasybreakfastcasserolemadewithbread,eggs,andcheese.

Ricotta,YellowPepper,andAsparagusPizza 215caloriesBroccoliandRedPepperPizza 225caloriesRicotta-SpinachCalzone 400caloriesMozzarellainCarrozza 310caloriesCaramelizedOnionandGoatCheesePanini 380caloriesTuscanTunaSaladSandwiches 330caloriesTomato,Portobello,andMozzarellaMelts 355caloriesAsparagus-RomanoFrittata 235caloriesFlorentineFrittata 230caloriesSpinachStrata 290calories

RICOTTA,YELLOWPEPPER,ANDASPARAGUSPIZZAFreshricottapairswithyellowandgreenveggiesforapizzaworthyofanyItalianpizzeria.Choosepart-skimricottatokeepitskinny.

ACTIVETIME:20MINUTESPLUSTIMETOMAKEDOUGH·TOTALTIME:40MINUTES

MAKES:8MAIN-DISHSERVINGS

HOMEMADEPIZZADOUGH(SEEALSOTIP)

1 POUNDTHINASPARAGUS,TRIMMEDANDCUTINTO2-INCHPIECES1 TEASPOONOLIVEOIL

¼ TEASPOONSALT1 MEDIUMYELLOWPEPPER,CUTINTOTHINSTRIPS1 CUPPART-SKIMRICOTTACHEESE2 TABLESPOONSFRESHLYGRATEDPARMESANCHEESE¼ TEASPOONCOARSELYGROUNDBLACKPEPPER

1 Prepare Homemade Pizza Dough. Preheat oven to 450°F; position rack atbottom.2Insmallbowl,tossasparaguswithoilandsalt.Toppizzadoughwithpepperstripsandasparagus.Dollopwith teaspoonsof ricotta; sprinklewithParmesanandblackpepper.3Bakepizzauntilcrustisgoldenandcrisp,20to25minutes.

PERSERVING. 10G PROTEIN | 35G CARBOHYDRATE | 4G TOTAL FAT (2G SATURATED) 4GFIBER|11MGCHOLESTEROL|405MGSODIUM

MAKEITAMEAL:Foragourmetpizzadinnerthat’s500caloriesorless,startwithtwochilledslicesofhoneydeworcantaloupetoppedwiththin slicesofprosciuttoand freshgroundpepper (110 to160calories).Finish with a refreshing scoop of your favorite store-bought sorbet(about120calories).

HOMEMADEPIZZADOUGHUse thisbasicdoughandmethod tomake thepizzaopposite andonthenextpage.Want toaddsomewhole-graingoodness toyourpizzacrust? Substitute whole-wheat flour for half of the all-purpose. Youcanalsofreezehomemadedough,soyoumaywanttomakeadouble

recipe.Shapeitintoadisk,wrapittightlyinplastic,thenfreezeitinazip-tightplasticbag.Thawitintherefrigeratorovernightandremoveit30minutesbeforeyouwanttorollit.

TOTALTIME:20MINUTES

MAKES:ENOUGHDOUGHFOR1(15-INCH)PIZZA

2½ CUPSALL-PURPOSEFLOUR1 PACKAGE(¼OUNCE)QUICK-RISEYEAST1 TEASPOONSALT1 CUPVERYWARMWATER(120TO130°F)2 TEASPOONSCORNMEAL

1Inlargebowl,combine2cupsflour,yeast,andsalt.Stirinwateruntildoughisblendedandcomesawayfromsideofbowl.2 Turn dough onto floured surface and knead until smooth and elastic,about8minutes,workinginmoreflour(about½cup).Shapedoughintoball;coverwithplasticwrapandletrest10minutes.3 Grease 15-inch pizza pan; sprinkle with cornmeal. Pat dough ontobottomofpizzapan, shaping½ -inch-high rimat edgeofpan.Dough isnowreadytotopasdesired.

TIPIfyou’reshortontime,youcanpurchaseready-madepizzadoughatyourneighborhoodpizzashopandmanysupermarkets.Thedoughissoldrawandraised;justrollitoutandtopit.

BROCCOLIANDREDPEPPERPIZZAPizza topped with mixed veggies is always popular.We’ve contained thecalorieswithoutsacrificingtheflavorbysautéingtheveggiesinlightcorn-oilspreadandsprinklingthepizzawithpart-skimmozzarella.

ACTIVETIME:20MINUTESPLUSTIMETOMAKEDOUGH·TOTALTIME:40MINUTES


HOMEMADEPIZZADOUGH2 TEASPOONSOLIVEOIL1 LARGEREDPEPPER(6TO8OUNCES),CUTINTOTHINSTRIPS1 LARGEGARLICCLOVE,CRUSHEDWITHGARLICPRESS1 PACKAGE(16OUNCES)BROCCOLIFLOWERETS¼ TEASPOONSALT½ CUPTOMATOSAUCE½ CUPPACKEDBASILLEAVES,CHOPPED4 OUNCESPART-SKIMMOZZARELLAORMONTEREYJACKCHEESE,SHREDDED

(1CUP)

1 Prepare Homemade Pizza Dough. Preheat oven to 450°F; position rack atbottom.2 In nonstick 12-inch skillet, heat olive oil over medium-high heat. Add redpepperandgarlic;cookuntilsoftened.Meanwhile,in10-inchskillet,heat1inchwater to boiling over high heat. Place steamer basket in skillet; add broccoli.Reduceheattomedium;coverandsteamuntiltender.3Removebroccolifromwater;transfertoskilletwithredpepper,addsalt,andtosswelltomix.4Spreaddoughwithtomatosauce.Spoonbroccolimixtureontop.Sprinklewithbasilandcheese.Bakeuntilcrustisgoldenandcrisp,20to25minutes.


MAKEITAMEAL:A400-calorielunchcanbeassimplydeliciousasasliceofthismixedveggiepizzaplusababyspinachsaladtossedwithatablespooneachofoliveoilandlemonjuice.

RICOTTA-SPINACHCALZONENo one can resist the cheesy goodness that is a calzone. This one is adelightfullydeviouswaytomakesureyoueatyourspinach.

ACTIVETIME:10MINUTES·TOTALTIME:30MINUTES


1 PACKAGE(10OUNCES)FROZENCHOPPEDSPINACH1 CUPPART-SKIMRICOTTACHEESE4 OUNCESMOZZARELLACHEESE,SHREDDED(1CUP)1 TABLESPOONCORNSTARCH½ TEASPOONDRIEDOREGANO1 TUBE(10OUNCES)REFRIGERATEDPIZZA-CRUSTDOUGH½ CUPBOTTLEDMARINARAORHOMEMADEMARINARASAUCE

1Preheatovento400°F.2Insmallmicrowave-safebowl,heatspinachinmicrowaveonHighfor2to3minutes,untilspinachismostlythawedbutstillcoolenoughtohandle.Squeezespinachtoremoveexcesswater.3 Meanwhile, in small bowl, combine ricotta, mozzarella, cornstarch, andoregano;setaside.4Coat large cookie sheetwithnonstick cooking spray.Unroll pizzadoughoncenterofcookiesheet.Withfingertips,pressdoughinto14”by10”rectangle.5Sprinklecheesemixturelengthwiseoverhalfofdough,leaving1-inchborder.Spoonmarinarasauceovercheesemixture;topwithspinach.Foldotherhalfofdoughoverfilling.Pinchedgestogethertoseal.6Bakecalzoneuntilwellbrownedon top,20 to25minutes.Cut into4equalpiecestoserve.

PERSERVING. 21GPROTEIN | 43GCARBOHYDRATE | 15GTOTALFAT (5GSATURATED) 4GFIBER|19MGCHOLESTEROL|1,055MGSODIUM

MAKEITAMEAL:Thismakesa stellar lunchon the run; reheat inthetoasteroven,wrapinapapertowel,andyou’regoodtogo.Or,forahearty weeknight dinner, pair the calzone with a side of CauliflowerwithRaisinsandPineNuts(95calories).

MOZZARELLAINCARROZZAMozzarella in carrozza—“mozzarella in a carriage”—is usually deep-fried,butwepan-fryourstokeepthecaloriesincheck.Accordingtotradition,itisservedwithadrizzleofbutteryanchovysauce.


MAKES:4SANDWICHESOR8SERVINGS

8 OUNCESPART-SKIMMOZZARELLACHEESE8 SLICESFIRMWHITEBREAD,CRUSTSREMOVED2 LARGEEGGS,WELLBEATEN¼ CUPMILK¼ CUPALL-PURPOSEFLOUR½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER½ CUPPLAINDRIEDBREADCRUMBS3 TABLESPOONSVEGETABLEOIL4 TABLESPOONSBUTTERORMARGARINE8 ANCHOVYFILLETS,DRAINED1 TABLESPOONCHOPPEDFRESHPARSLEY1 TEASPOONCAPERS,DRAINED1 TEASPOONFRESHLEMONJUICE

1 Standmozzarella on short side and cut lengthwise into4 equal slices.Placeeachslicecheesebetween2slicesbreadtoform4sandwiches.2Preheatovento200°F.Inpieplate,withwirewhisk,beateggsandmilk.On

waxedpaper,combineflour,salt,andpepper;spreadbreadcrumbsonseparatesheetofwaxedpaper.Dipsandwiches,oneata time, inflourmixture,shakingoffexcess,thenineggmixture,andfinallyinbreadcrumbs,shakingoffexcess.3 In nonstick 12-inch skillet, heat oil over medium heat until hot. Addsandwiches; cook until golden brown, about 1½ minutes per side. Cut eachsandwichondiagonalinhalf.Arrangeonplatterinsinglelayer.Keepwarminoven.4 In same skillet, melt butter; add anchovies and cook, stirring constantly, 1minute.Addparsley,capers,andlemonjuice;cook30secondslonger.Transfersaucetosmallbowl.Servesaucewithsandwiches.

PERSERVING. 13GPROTEIN | 22GCARBOHYDRATE | 19GTOTALFAT (8GSATURATED) 0GFIBER|89MGCHOLESTEROL|713MGSODIUM

MAKEITAMEAL:ForanItaliantakeongrilledcheeseandtomatosoup,pairthesesandwicheswithChilledTuscan-StyleTomatoSoup(145calories).At455calories,it’sacomfortfoodmealyourwaistlinecanafford.

CARAMELIZEDONIONANDGOATCHEESEPANINIWith their savory, aromatic fillings and a flavor-charred crunch, thesemelty, satisfying sandwiches are grilled cheese for grown-ups. A heavyskilletdoestheworkofapaninipress.


MAKES:4SANDWICHES,OR4SERVINGS

2 TABLESPOONSOLIVEOIL2 JUMBOSWEETONIONS(1POUNDEACH),THINLYSLICED½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER½ TEASPOONCHOPPEDFRESHTHYMELEAVES8 CENTERSLICES(½INCHTHICK)COUNTRY-STYLEBREAD4 OUNCESSOFTFRESHGOATCHEESE

1Innonstick12-inchskillet,heatoilovermediumheat.Stirinonionsandsaltandpepper;coverandcook15minutesoruntilverysoft,stirringoccasionally.Uncover and cook 15 to 25minutes longer or until onions are golden brown,stirringfrequently.Stirinthyme;removepanfromheat.2Prepareoutdoorgrillfordirectgrillingovermediumheat.3 Meanwhile, assemble panini: Place 4 slices bread on work surface. Spreadone-fourth of goat cheese on each slice and top with one-fourth of onionmixture.Topwithremainingbreadslices.4Place2paninionhotgrillgrate.Placeheavyskillet(preferablycastiron)ontopofpanini,pressdown,andcook7to8minutesoruntilbreadistoastedandbrownedonbothsides,turningoveronce.Repeatwithremainingpanini.


MAKE IT A MEAL: Giardiniera (35 calories), a pickled mixed-vegetableantipasto, is just thethingtopairwitheitherof thesepaniniforaquickandsatisfyinglunch.

REDPEPPERANDPROVOLONEPANINI


Preparepaniniinthesamewayasthepreviousrecipe(“CaramelizedOnionandGoat Cheese Panini”), but omit step 1. In step 2,while grill is preheating, insmallbowl,combine1jar(7ounces)roastedredpeppers,drainedandsliced;¼cupwhitewinevinegar;1clovegarlic,crushedwithpress;and¼teaspoongroundblackpepper.Set aside10minutes;drain. In step3,divide4 ouncesslicedProvolone,4ouncesslicedGenoasalami,andmarinatedredpeppersevenlyamong4breadslices;topwithremainingbread.Completeasinstep4.


TUSCANTUNASALADSANDWICHESTunaandcannellinibeansareapopularcombinationinItaly.Tossedwithapiquantdressing,theymakeagreatsandwichfilling.

TOTALTIME:15MINUTES


1 CAN(15TO19OUNCES)WHITEKIDNEYBEANS(CANNELLINI),RINSEDANDDRAINED

½ CUPCHOPPEDFRESHBASIL3 TABLESPOONSCAPERS,DRAINEDANDCHOPPED2 TABLESPOONSFRESHLEMONJUICE2 TABLESPOONSOLIVEOIL½ TEASPOONSALT½ TEASPOONCOARSELYGROUNDBLACKPEPPER1 CAN(6OUNCES)TUNAPACKEDINWATER,DRAINEDANDFLAKED1 BUNCH(4OUNCES)WATERCRESS,TOUGHSTEMSTRIMMEDANDSPRIGSCUT

INHALF4 (6-TO7-INCH)WHOLE-WHEATPITABREADS2 RIPEMEDIUMTOMATOES(6TO8OUNCESEACH),THINLYSLICED

1Inlargebowl,mash1cupbeans.Stirinbasil,capers,lemonjuice,oil,salt,andpepper untilwell blended.Add tuna,watercress, and remaining beans; toss tomix.2Cutpitabreadsinhalf.Spoontunamixtureontopitahalves;topwithtomatoslices.


MAKEITAMEAL:Keeplunchtimesimple:Munchon10babycarrots(40caloriestotal)inbetweenbitesofthistricked-outtunasandwich.Or

top2cupswatercresswiththistunasaladandlosethepita.Eitherway,you’llhaveasatisfyinglunchforwellunder400calories.

TOMATO,PORTOBELLO,ANDMOZZARELLAMELTSThese luscious open-faced focaccia sandwiches are topped with pepperyarugula, thickly sliced grilled tomatoes and portobellos, and meltedmozzarellacheese.Seephoto.



2 CUPSLOOSELYPACKEDARUGULAORWATERCRESS,TRIMMED2 TABLESPOONSBALSAMICVINEGAR1 LOAF(ABOUT1INCHTHICK)FOCACCIAORCIABATTABREAD4 LARGEPORTOBELLOMUSHROOMS(ABOUT1POUNDTOTAL),STEMS

REMOVEDANDEACHCUTINHALF2 RIPEMEDIUMTOMATOES(6TO8OUNCESEACH),EACHCUTINTO¾-INCH-

THICKSLICES2 TABLESPOONSEXTRA-VIRGINOLIVEOIL¼ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER4 OUNCESFRESHMOZZARELLACHEESE,THINLYSLICED

1Prepareoutdoorgrillfordirectgrillingovermedium-highheat.2 In small bowl, toss arugula and vinegar until evenly coated. From loaf offocaccia, cut two 8” by 2” pieces, using serrated knife. Slice each piecehorizontallyinhalftomakefour8”by2”pieces.3Brushmushroomsandtomatoesonbothsideswithoil;sprinklewithsaltandpepper.Placemushrooms,stemsidesup,andtomatoslicesonhotgrillrackandcook until tender and charred, 6 to 8 minutes, turning over once. Transfertomatoes to plate. Arrange mozzarella on mushrooms; cover and cook untilcheesemelts,1to2minuteslonger.4Placebread,cut sidesup,onworksurface; topwitharugulamixture,grilledtomatoes,andcheese-toppedmushrooms.Cuteachsandwichinto2portionsandserveimmediately.


MAKEITAMEAL:You’vealready firedup thegrill.WhynotmakeGrilledEggplantCaponataSalad(75calories)?Finishwith1cupcubedwatermelon(45calories)foramemorableal frescodinnerforjust475calories.

EGGS—ANATURALDIETFOOD

Youmaybesteeringclearofeggsbecauseoftheircholesterolcontent,butconsiderthefollowing:Whenresearcherstrackedpeopleonalow-caldiet,theyfoundthatthosewhoatetwoeggsforbreakfastlost65percentmoreweightthanthosewhohadabagel.(Theeggeaters’cholesterollevelsdidn’tevengoup!)Theyshedtheextrapoundsbecausetheyfeltfullerafterbreakfastsotheyatefewercaloriesthroughouttheday.

ASPARAGUS-ROMANOFRITTATAConsiderthisfrittataariteofspring.Asparagusplaysthestarringrole,ofcourse, but you could substitute sautéed potatoes, peppers, and onions;spinachandfreshbasil;orevenriceandachoppedplumtomatoortwo.



12 LARGEEGGS¾ CUPFRESHLYGRATEDPECORINO-ROMANOCHEESE½ CUPWHOLEMILK¾ TEASPOONSALT⅛ TEASPOONGROUNDBLACKPEPPER1 TABLESPOONBUTTER1 POUNDASPARAGUS,CUTINTO1-INCHPIECES1 BUNCHGREENONIONS,THINLYSLICED

1 Preheat oven to 375°F. In medium bowl, whisk eggs, Romano, milk, ½teaspoonsalt,andpepper.2 In nonstick 12-inch skillet with oven-safe handle,melt butter overmediumheat. Stir in asparagus and remaining ¼ teaspoon salt; cook 5 minutes. Addonions;cook3to4minutes,stirringoften.Spreadvegetablemixtureevenlyinskillet.3 Reduce heat to medium-low. Pour egg mixture into skillet; cook 4 to 5minutes, without stirring, until egg mixture sets around edge. Place skillet inoven;bake9to10minutesoruntilset.Invertfrittataontoservingplate;cutintowedges.


MAKEITAMEAL:Foralightbrunchwithsomezip,addasmallsidesalad of mixed greens and grape tomatoes (40 calories) tossed with atomato-orange vinaigrette: Whisk together ½ cup tomato juice, 1tablespoonbalsamicvinegar,¼teaspoongratedorangepeel,¼teaspoongroundblackpepper.Thedressing is just5caloriespertablespoon,sothewholemealcomesinwellunder300calories.

FLORENTINEFRITTATAThis frittata is a cheesy wonder, combining the smooth creaminess ofmozzarellaandthesaltytangoffeta.



4 LARGEEGGS4 LARGEEGGWHITES1 PACKAGE(10OUNCES)FROZENCHOPPEDSPINACH,THAWEDANDSQUEEZED

DRY2 GREENONIONS,THINLYSLICED¼ CUPCRUMBLEDFETACHEESE3 OUNCESPART-SKIMMOZZARELLACHEESE,SHREDDED(¾CUP)¼ TEASPOONSALT1 TABLESPOONOLIVEOIL1 CUPGRAPEORCHERRYTOMATOES

1Preheatbroiler.2Inlargebowl,withwirewhiskorfork,beatwholeeggs,eggwhites,spinach,greenonions,feta,½cupmozzarella,andsaltuntilblended.3 In broiler-safe nonstick 10-inch skillet, heat oil overmediumheat until hot.

Pour egg mixture into skillet; arrange tomatoes on top, pushing some down.Cover skillet and cook frittata until eggmixture just sets around edge, 5 to 6minutes.4Placeskilletinbroiler5to6inchesfromsourceofheatandbroiluntilfrittatajust sets in center, 4 to5minutes.Sprinklewith remaining¼cupmozzarella;broiluntilcheesemelts,about1minutelonger.5 To serve, gently slide frittata out of skillet and onto serving plate; cut intowedges.


MAKEITAMEAL:Pairthiscolorfulfrittatawithamixedgreensandtomato salad. Toss 2 cups spinach (15 calories) and ½ cup choppedtomato (15calories)with2 tablespoonsnonfatbalsamic saladdressing(25calories).Thecompletebrunchislessthan300caloriesperserving.

SPINACHSTRATAFreshbasilandmozzarellalendItalianflairtothisbreakfastcasserole.Youcan assemble this a day ahead, then pop it in the oven—right from therefrigerator—justanhourbeforeserving.

ACTIVE TIME: 15 MINUTES · TOTAL TIME: 1 HOUR 15 MINUTES PLUS CHILLING ANDSTANDING


8 SLICESFIRMWHITEBREAD4 OUNCESMOZZARELLACHEESE,SHREDDED(1CUP)

1 PACKAGE(10OUNCES)FROZENCHOPPEDSPINACH,THAWEDANDSQUEEZEDDRY

1 TABLESPOONBUTTERORMARGARINE,SOFTENED2 CUPSMILK6 LARGEEGGS½ CUPLOOSELYPACKEDFRESHBASILLEAVES,CHOPPED½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER

1Grease8-inchsquareglassbakingdish.Place4slicesbreadindish;topwith½cupcheese,allspinach,thenremainingcheese.Spreadbutterormargarineon1sideofremainingbreadslices;placeindish,butteredsideup.2 In medium bowl, with wire whisk or fork, beat milk, eggs, basil, salt, andpepper until blended. Slowly pour eggmixture over bread slices. Prick breadwithforkandpressslicesdowntoabsorbeggmixture.3 Cover baking dish with plastic wrap and refrigerate at least 30 minutes orovernight.4Tobake,preheatovento350°F.Uncoverbakingdishandbakestrata1houroruntilknifeinsertedincentercomesoutclean.Removestratafromovenandletstand5minutesbeforeserving.


MAKE ITAMEAL:A half a grapefuit (30 calories) or½ cup cubedwatermelon(45calories)areallyouneedtoroundoutthisyummyone-dishmeal.

HEARTYSOUPS&SALADS

MuchoftheItalianfoodwehavecometoloveispeasantfare—heartysoupslikeminestroneandpastaefagioliinbroth—andinthischapterweprovideplentyofsoul-satisfyingoptions.Enjoyourrecipesforchickensoupwithescaroleandachunkyfishandtomatostew,eachwellunder400caloriesperserving.Allyouneedtocompletethesemealsisacrustyrolltosoakupthebroth!Ortryoneofour substantial main-dish salads: Sopressata and Roma Bean Salad withPecorino and Warm Farro Salad with Roasted Vegetables are loaded withwholesome,flavorfulItalianvegetables,grains,andbeans.

BarleyMinestronewithPesto 230caloriesPastaeFagioli 220caloriesLentilStewwithButternutSquash 285caloriesZuppadePesce 265caloriesChickenEscaroleSoup 285caloriesVealandMushroomStew 250caloriesProsciutto-WrappedGrilledFigSalad 285caloriesWarmFarroSaladwithRoastedVegetables 320caloriesSopressataandRomaBeanSaladwithPecorino 280caloriesHerbedPorkMedallionswithAsparagusSalad 235calories

BARLEYMINESTRONEWITHPESTOTopthissoupwithadollopofourhomemadepesto,whichyoucanmakeinaminifoodprocessororblender.Inahurry?Store-boughtpestomakesanexcellentstand-in—althoughit’snotaslightasourversion.

ACTIVETIME:50MINUTES·TOTALTIME:1HOUR15MINUTES


MINESTRONE1 CUPPEARLBARLEY1 TABLESPOONOLIVEOIL

2 CUPSTHINLYSLICEDGREENCABBAGE(ABOUT¼SMALLHEAD)2 LARGECARROTS,PEELED,EACHCUTLENGTHWISEINHALF,THEN

CROSSWISEINTO½-INCH-THICKSLICES2 LARGESTALKSCELERY,CUTINTO½-INCHDICE1 ONION,CUTINTO½-INCHDICE1 GARLICCLOVE,FINELYCHOPPED3 CUPSWATER2 CANS(14½OUNCESEACH)VEGETABLEBROTH1 CAN(14½OUNCES)DICEDTOMATOES¼ TEASPOONSALT1 MEDIUMZUCCHINI(8OUNCES),CUTINTO½-INCHDICE4 OUNCESGREENBEANS,TRIMMEDANDCUTINTO½-INCHPIECES(1

CUP)LIGHTPESTO1 CUPFIRMLYPACKEDFRESHBASILLEAVES2 TABLESPOONSOLIVEOIL2 TABLESPOONSWATER¼ TEASPOONSALT¼ CUPFRESHLYGRATEDPECORINO-ROMANOCHEESE1 GARLICCLOVE,FINELYCHOPPED

1Heat5-to6-quartDutchovenovermedium-highheatuntilhot.Addbarleyandcook until toasted and fragrant, 3 to 4 minutes, stirring constantly. Transferbarleytosmallbowl;setaside.2 Add oil to same Dutch oven. When hot, add cabbage, carrots, celery, andonion; cook until tender and lightly browned, 8 to 10 minutes, stirringoccasionally. Add garlic and cook until fragrant, 30 seconds. Stir in barley,water,broth,tomatoeswiththeirjuice,andsalt.Coverandheattoboilingoverhighheat.Turnheattolowandsimmer25minutes.3 Stir zucchini and beans into pot; increase heat tomedium, cover, and cookuntilvegetablesarebarelytender,10to15minuteslonger.4Meanwhile, preparepesto: Inblender containerwithnarrowbaseor inminifoodprocessor,combinebasil,oil,water,andsalt;coverandblenduntilmixtureispureed.Transferpestotosmallbowl;stirinRomanoandgarlic.Makesabout½cuppesto.5 Ladleminestrone into large soup bowls. Top each servingwith a dollop ofLightPesto.

PER SERVING SOUPWITH 1 TEASPOON PESTO. 7G PROTEIN | 42G CARBOHYDRATE 5GTOTALFAT(0GSATURATED)|9GFIBER|1MGCHOLESTEROL|725MGSODIUM

MAKE ITAMEAL:Pair this soupwith aBroiledRosemary PolentaWedge(100calories)forawarming330-calorielunch.

PASTAEFAGIOLIHere’safast-laneversionofeveryone’sfavoriteItalianbeansoup.


MAKES:8CUPSOR4MAIN-DISHSERVINGS

1 TABLESPOONOLIVEOIL1 SMALLONION,SLICED1 LARGESTALKCELERY,SLICED1 CAN(14½OUNCES)CHICKENBROTH2CUPSWATER1 CAN(15TO19OUNCES)WHITEKIDNEYBEANS(CANNELLINI),RINSEDAND

DRAINED(SEETIP)1 CAN(14½OUNCES)DICEDTOMATOES2 GARLICCLOVES,CRUSHEDWITHGARLICPRESS1 TEASPOONSUGAR¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER¼ CUPTUBETTINIORDITALINIPASTA1 PACKAGE(10OUNCES)FROZENCHOPPEDSPINACH

1In5-to6-quartDutchoven,heatoilovermediumheatuntilhot.Addonionandceleryandcookuntilvegetablesaretender,about10minutes.2Meanwhile, in 2-quart saucepan, heat broth and water to boiling over highheat.3 Add beans, tomatoes, garlic, sugar, salt, and pepper to Dutch oven; heat toboilingoverhighheat.Addbrothmixtureandpasta;heattoboiling.Reduceheattomediumandcook5minutes.Addfrozenspinach;cook,stirringfrequently,3to4minuteslonger.

TIPWhether you choose pink beans, garbanzos, pintos, or that classic Italianoption,cannellini,beansarepackedwithproteinandinsolubleandsolublefiber.Insoluble fiber helps promote regularity and may stave off such digestivedisordersasdiverticulosis.SolublefibercanreduceLDLcholesterollevelsandhelpcontrolblood-sugarlevelsinpeoplewithdiabetes.

PERSERVING. 10G PROTEIN | 33G CARBOHYDRATE | 5G TOTAL FAT (1G SATURATED) 9GFIBER|0MGCHOLESTEROL|1,265MGSODIUM

MAKEITAMEAL:Toaddalittlecrunchtoa375-calorielunch,add

on three store-bought cheese straws (110 calories) and a Chocolate-HazelnutMacaron(45calories).

LENTILSTEWWITHBUTTERNUTSQUASHHere’s ahearty vegetarian slow-cookermeal that’spackedwith fiber andlowinsodium.Seephoto.

ACTIVETIME:20MINUTES·SLOW-COOKTIME:8HOURSONLOW

MAKES:11½CUPSOR8MAIN-DISHSERVINGS

3 LARGESTALKSCELERY,CUTINTO¼-INCH-THICKSLICES1 LARGEONION(12OUNCES),CHOPPED1 LARGEBUTTERNUTSQUASH(2½POUNDS),PEELED,SEEDED,ANDCUTINTO1-

INCHCHUNKS1 BAG(1POUND)BROWNLENTILS4 CUPSWATER1 CAN(14½OUNCES)VEGETABLEBROTH½ TEASPOONROSEMARY¾ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 OUNCEPARMESANORROMANOCHEESE,SHAVEDWITHVEGETABLEPEELER¼ CUPLOOSELYPACKEDFRESHPARSLEYLEAVES,CHOPPED

1 In 4½-to 6-quart slow-cooker bowl, combine celery, onion, squash, lentils,water,broth,rosemary,salt,andpepper.Coverslowcookerwithlid,andcookasmanufacturerdirectsonLowfor8hours.2To serve, spoon lentil stew into servingbowls; topwithParmesan shavings,andsprinklewithchoppedparsley.


MAKEITAMEAL:GarlickyEscarolewithWhiteBeans(80calories)willaddsomegreensandbeans toanalreadywholesomemeal.Betterstill,thisstick-to-your-ribsmealcomesinwellunder400calories.

ZUPPADEPESCEThisclassicItalianfishsoupfeaturesfreshmusselsandchunksofcodinatomato and white wine broth spiked with fennel seeds and crushed redpepper.



1 TABLESPOONOLIVEOIL1 SMALLONION,FINELYCHOPPED1 SMALLREDPEPPER,CHOPPED1 LARGEGARLICCLOVE,CRUSHED½ TEASPOONFENNELSEEDS⅛ TEASPOONCRUSHEDREDPEPPER¾ CUPDRYWHITEWINE1 CAN(28OUNCES)WHOLETOMATOESINJUICE,COARSELYCHOPPED1 CUPWATER½ TEASPOONSALT12 OUNCESCODORALASKANPOLLOCKFILLED,CUTINTO2-INCHPIECES1 POUNDMUSSELS,SCRUBBEDANDBEARDSREMOVED(SEETIP)8 OUNCESMEDIUMSHRIMP,SHELLEDANDDEVEINED½ CUPFRESHBASILLEAVES,JULIENNED

1In5-to6-quartDutchovenovermedium,heatoil.Addonionandchoppedredpepper;cook6to8minutesoruntiltender.Addgarlic,fennel,andcrushedredpepper;cook1minutelonger,stirring.Addwine;heattoboiling.2 Stir in tomatoes with their juice, water, and salt; heat to boiling. Add cod,mussels,andshrimp;heattoboiling.Reduceheattolow;cover.Simmer8to9minutes or until cod and shrimp turn opaque and mussels open. Discard anyunopenedmussels.Toserve,sprinklewithbasilleaves.

TIP To clean mussels, scrub them well under cold running water. Cultivatedmussels usually do not have beards, but if you need to debeard the mussels,grasp thehairlikebeardwithyour thumbandforefingerandpull itawayfromtheshell,orscrapeitoffwithaknife.


MAKE ITAMEAL: Pair this vibrant tomato and fish stewwith ourlight and lemonyZucchiniCarpaccio salad (205 calories). Enjoy it allforjust470calories.

CHICKENANDESCAROLESOUPHere’s a comforting Italian take on chickennoodle soup. It pairs leftovercookedchickenwithtinyorzopastaandescarole,amild-flavoredgreenintheendive family that’sbelovedbyItalians.Thegreensrequireonlybriefcookinginthebroth.


MAKES:10CUPSOR5MAIN-DISHSERVINGS

1 TABLESPOONOLIVEOIL2 CUPSSHREDDEDORMATCHSTICKCARROTS(ABOUTTWO-THIRDS10-OUNCE

BAG)1 SMALLONION,FINELYCHOPPED2 GARLICCLOVES,MINCED3 CANS(14TO14½OUNCESEACH)CHICKENBROTH(5¼CUPS)2 CUPSWATER2 HEADSESCAROLE(1½POUNDS),CUTINTO1-INCHPIECES½ CUPORZOPASTA(SEETIP)2 CUPSCHOPPEDLEFTOVERCOOKEDCHICKEN(10OUNCES)⅛ TEASPOONCOARSELYGROUNDBLACKPEPPER½ CUPFRESHLYGRATEDPARMESANCHEESE

1In6-quartDutchoven,heatoilovermedium-highheatuntilhot.Addcarrots,onion,andgarlic;cook4minutesoruntilonionsoftens,stirringfrequently.Stirinbrothandwater;heattoboiling.Stirinescaroleandorzo;heattoboiling.2Reduceheat tomedium-low;simmer,uncovered,6minutesoruntilescarole

andorzoaretender.Stirinchickenandpepper.Reduceheattolowandsimmer3minutesoruntilchickenisheatedthrough.ServewithParmesan.

TIPInItalian,orzomeans“barley,”butit’sactuallyatiny,rice-shapedpasta.It’sidealforsoupsorcanbeusedasasubstituteforrice.


MAKE ITAMEAL: Serve with a crusty Tomato andRicotta SalataBruschetta(170calories)tocreateaneasy455-caloriemeal.

VEALANDMUSHROOMSTEWInthisrecipe,thevealisslowlysimmeredwithmushroomsandatouchofsweetMarsalawineuntiltender.Peascontributesubtlesweetnessandcolor.



1½ POUNDSBONELESSVEALSHOULDER,CUTINTO1½-INCHCHUNKS¾ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER3 TABLESPOONSVEGETABLEOIL1 POUNDMEDIUMMUSHROOMS,TRIMMEDANDCUTINHALF¼ POUNDSHIITAKEMUSHROOMS,STEMSREMOVED½ CUPWATER⅓ CUPSWEETMARSALAWINE1 PACKAGE(10OUNCES)FROZENPEAS,THAWED

1Preheatoven to350°F.Patvealdrywithpaper towelsandsprinklewithsaltand pepper. In nonreactive 5-quart Dutch oven, heat 2 tablespoons oil overmedium-highheatuntilveryhot.Addhalfofvealandcookuntilbrowned,using

slottedspoonto transfermeat tobowlas it isbrowned.Addremainingveal topotandbrowninsameway.2 InDutchoven,heatremaining1tablespoonoilovermedium-highheat.Addallmushroomsandcook,stirringoccasionally,untillightlybrowned.3ReturnvealtoDutchoven;pourinwaterandMarsala,stirringuntilbrownedbitsareloosenedfrombottomofpan.Heattoboiling.4CoverDutchovenandbake,stirringoccasionally,untilvealistender,1hourto1hour15minutes.Stirinpeasandheatthrough.


MAKE IT A MEAL: Roman-Style Artichokes (185 calories), toppedwith Romano-and mint-seasoned bread crumbs, are a classic Italianbeginningtoanequallyclassicstew.Whowouldbelieveyoucouldenjoysomuchgoodnessfor435calories?

MAKEYOUROWNSALADBAR

CreateanentiremealwithanItalianaccent.TheseMediterraneaningredients,completewithcaloriecounts,willhelpyoufillyourbowl.

SELECTYOURSALADGREENS

Bibb,romaine,babyspinach,arugula,watercress,mixedbabygreens,orfrisée—thechoiceisuptoyou.Use2cupsasthebaseforyoursalad:just15calories.

PICKYOURPROTEIN

Addsubstancetoyoursaladwithanyoneoftheseprotein-richitems.

Grilled skinless chicken breast: This low-calorie, protein-rich optionwill keep you satisfied. For authentic Italian flavor, sprinkle each breastwith¼ teaspoon fresh thyme or rosemary and grill in a ridged grill pansprayedwithnonstickoliveoilsprayfor11to13minutes,turningonce,oruntil instant-readthermometerregisters165°F.Toss¼cupcubedchickenintoyoursalad:60calories.

Grilled shrimp: Toss 1 pound shrimp with 1 teaspoon olive oil, 1teaspoonfreshoregano,and⅛teaspoonsalttocoat.Grillinagrillpanoroutdoorgrill overmedium-highheat for3 to5minutes, until shrimpareopaque throughout, turning once. Cool for 5 minutes before adding 2ouncesshrimp(twoextra-largeshrimp)toyoursalad:65calories.

Poachedsalmon:Arrangea6-ouncefilletinaglassbakingdish,seasonwithsalt,and topwith thinlysliced lemonsand¼cupwater.CoverwithplasticwrapandmicrowaveonHighfor8minutesoruntilfishjustturnsopaquethroughout.Transfertopapertowelstocoolfor15minutes;shred2ouncesontoyoursalad:105calories.

Beans:Loadedwithproteinandfiber,beansmakeyoufeelfullerlonger.

Tossin2tablespoonsofcannellini,garbanzos,orpinkbeans:40calories.

Hard-boiled egg: Full of protein (6 grams per egg), nutrients, andflavor, eggs are a good salad option if you limit them to 2 tablespoonschopped,orone-halfegg:30calories.

SELECTYOURADD-ONS

Thesemix-inswillelevateyoursaladfromho-humtoirresistible.

Freshveggies:Keepstarchy,calorie-denseveggieslikecornandpotatoesto¼cup;otherwise,there’snolimit:30calories.

Freshfruit:Toaddtangyflavoralongwithphytochemicals,vitamins,andmore,tossin½cup:20to60calories.

Nutsandseeds:Toastthemtobringouttheirfullflavor.Limitto1tablespoontokeepcaloriesincheck:45calories.

Cheese:AddgratedParmesan,crumbledbluecheese,orsliversofProvolone,butusenomorethan1tablespoon:25calories.

Olives:Afewgoalongway,solimitthiscalorie-densepicktoaround1tablespoonsliced,or3or4wholeolives:30calories.

DRIZZLEWITHDRESSING

BelowisarecipeforaclassicItalianvinaigrette.Or,doastheItaliansdoandtossyoursaladwith1tablespoonoliveoil,thejuiceof½lemon,andsomesalt(125calories).

Classicvinaigrette:Whisktogether¼cupredwinevinegar,1tablespoonDijonmustard,¼teaspoonsalt,and¼teaspoongroundblack

pepper.Whiskin½cupextra-virginoliveoilinaslow,steadystreamuntilwellblended.Tossyoursaladwith2tablespoons:165calories.

Balsamicvinaigrettevariation:Prepareasdirectedbutsubstitutebalsamicvinegarfortheredwinevinegar.

Herbvinaigrettevariation:Prepareasdirectedbutsubstitutewhitewinevinegarforthered.Stirin1tablespoonchoppedfreshchivesand1teaspoonchoppedfreshtarragon.

PROSCIUTTO-WRAPPEDGRILLEDFIGSALADGrilling adds a delicious charred flavor to prosciutto-wrapped fresh figsstuffedwith tangygoatcheese.Serving thematopabedof lightlydressedgreenscutstherichnessofthedish.


MAKES:4FIRST-COURSESERVINGS

½ TEASPOONFRESHTHYMELEAVES½ TEASPOONFENNELSEEDS4 OUNCESGOATCHEESE1 PINCHPLUS¼TEASPOONSALT½ TEASPOONGROUNDBLACKPEPPER10 FRESHFIGS,EACHCUTINHALFLENGTHWISE4 OUNCESVERYTHINLYSLICEDPROSCIUTTO,EACHPIECECUTINHALF

LENGTHWISE2 TABLESPOONSSHERRYVINEGAR1 TABLESPOONPUREHONEY1 TABLESPOONEXTRA-VIRGINOLIVEOIL5 OUNCESMIXEDBABYGREENS

1Prepareoutdoorgrillfordirectgrillingovermediumheat.2Chop thyme and fennel together; combine, in bowl,with cheese, pinch salt,and¼teaspoonpepper.3Scoop1levelteaspoongoatcheesemixtureontocutsideof1fighalf.Repeatwith remaining cheese and figs. Wrap 1 strip prosciutto around each fig,

enclosingcheese.Ifprosciuttodoesn’tsticktoitself,securewithtoothpicks.4Grillfigs2to3minutesoruntilprosciuttoislightlycharredandcheeseissoft,turningoveronce.5Meanwhile,inbowl,whiskvinegar,honey,oil,andremaining¼teaspooneachsaltandpepper.Addgreens;tosstocoat.6Removetoothpicks,ifused.Dividegreensandfigsamongservingplates.


MAKE ITAMEAL:Company’s coming? Serve this saladwith someItalianbreadandoliveoilfordipping(80caloriesperslice).Finishwithour lemony and refreshing Sgroppino Sorbet with Prosecco andMint(135calories).

WARMFARROSALADWITHROASTEDVEGETABLESIfyou’venevertriedfarro,thisheartymain-dishsaladprovidestheperfectintroductiontothenuttyflavorandchewytextureofthisancientgrain.



1TO2LEMONS2 LARGECARROTS,PEELEDANDCUTINTO½-INCHDICE2 SMALLFENNELBULBS,TRIMMEDANDCUTINTO1-INCHPIECES1 REDONION,HALVEDANDTHINLYSLICEDTHROUGHROOTEND3 TABLESPOONSOLIVEOIL1 TEASPOONSALT1⅛ TEASPOONSGROUNDBLACKPEPPER1 BUNCHRADISHES,TRIMMEDANDCUTINTO½-INCHDICE1 TABLESPOONREDWINEVINEGAR2½ CUPSWATER1 CUPFARRO1 CUPLIGHTLYPACKEDFRESHBASILLEAVES,CHOPPED

1 Preheat oven to 400°F. From lemons, grate 2 teaspoons peel and squeeze 3tablespoonsjuice;setaside.2 In large bowl, combine carrots, fennel, onion, 1 tablespoon oil,½ teaspoonsalt, and 1 teaspoon pepper; toss. Turn onto 15½” by 10½” jelly-roll pan andspread evenly.Roast 20minutes, stirring once. Stir in radishes and roast untilvegetablesaretender,about10minutes.Stirinvinegar.3Meanwhile, inmedium saucepan, bringwater, farro, and¼ teaspoon salt toboiling over high heat. Reduce heat to medium-low; cover and simmer untilfarroistenderandwaterisabsorbed,25to30minutes.4 In large bowl, whisk together reserved lemon juice and peel, along withremaining2tablespoonsoil,¼teaspoonsalt,and⅛teaspoonpepper.Addfarro,roastedvegetables,andbasil;tosstocombine.Servewarm.


MAKEITAMEAL:Like to finishyour lunchwith something sweet?PairthiswholesomesaladwithaPignoliCookie (75calories),andyouhaveaguilt-free395-caloriemeal.

SOPRESSATA&ROMABEANSALADWITHPECORINOSlightly sweeter than green beans, broad beans are the oldest bean inexistence.Lookforthosethatarepalegreen,soft,andtender.Thesebeansarebesteatenwithinafewdaysofpurchase.



1¼ POUNDSROMABEANSORGREENBEANS,TRIMMED1 LEMON2 TABLESPOONSEXTRA-VIRGINOLIVEOIL¼ TEASPOONSALT⅛ TEASPOONCOARSELYGROUNDBLACKPEPPER4 OUNCESSOPRESSATAORGENOASALAMI,SLICEDINTO½-INCHSTRIPS2 SMALLBUNCHES(4OUNCESEACH)ARUGULA,TOUGHSTEMSTRIMMED,OR2

BAGS(5OUNCESEACH)ARUGULA1 (2-OUNCE)WEDGEPECORINO-ROMANOCHEESE

1Ifbeansareverylong,cutcrosswiseinto2½-inchpieces.In12-inchskillet,heat1inchwatertoboilingoverhighheat.Addbeans;heattoboiling.Reduceheattolow;simmer6to8minutesoruntilbeansaretender-crisp.Drainbeansandrinsewithcoldrunningwatertostopcooking;drainagain.2 Meanwhile, from lemon, grate ½ teaspoon peel and squeeze 2 tablespoonsjuice.Inlargebowl,withwirewhisk,mixlemonpeelandjuicewithoil,salt,andpepper.3Addbeans,sopressata,andarugulatodressinginbowl;tosstocoat.4Toserve,spoonsaladontoplatter.Withvegetablepeeler,shavethinstripsfrom

wedgeofRomanototopsalad.


MAKE ITAMEAL:For an anything-but-ordinary 400-calorie lunch,endthemealwithanespressoandtwoCrunchyChocolateBiscotti(100calories).

HERBEDPORKMEDALLIONSWITHASPARAGUSSALADRubbedwithrosemaryandparsleyandroasted ina400°Foven, this trimtenderloin ismouthwateringlymoist and served atop a fiber-rich salad ofcrunchycarrots,asparagus,andgreens.



½ CUPPACKEDFRESHFLAT-LEAFPARSLEYLEAVES1 TABLESPOONFRESHROSEMARYLEAVES,FINELYCHOPPED1 PORKTENDERLOIN(12OUNCES)2 LARGECARROTS,PEELEDANDLEFTWHOLE1 POUNDASPARAGUS,ENDSTRIMMED¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER4 TEASPOONSEXTRA-VIRGINOLIVEOIL1 BUNCHRADISHES,TRIMMEDANDCUTINTOTHINWEDGES1 GREENONION,THINLYSLICED1 PACKAGE(5OUNCES)BABYGREENS-AND-HERBSMIX¼ CUPBALSAMICVINEGAR

1Preheatovento400°F.Heatlargepotofwatertoboilingoverhighheat.2Finelychopone-thirdofparsley.Rubchoppedparsleyandrosemaryallovertenderloinandletstandwhileovenheats.3 Fill large bowl with ice and water. Add carrots to boiling water. Cook 5minutes.With tongs, transfer to ice water.When cool, remove with tongs tocutting board.Add asparagus to boilingwater.Cook 3minutes or until brightgreenandcrisp-tender.Transfertoicewater.Whencool,drainwell.4Sprinkle⅛teaspooneachsaltandpepperalloverpork.In12-inchoven-proofskillet, heat 1 teaspoon oil over medium-high heat. Add pork; cook 6 to 8minutes or until evenly browned, turning. Transfer to oven. Roast 8 to 10minutes or until meat thermometer inserted in thickest part of pork registers145°F;letrest5minutes.5Whileporkcooks,cutcarrotsinto2-inch-longmatchsticks.Cutasparagusinto2-inch-long pieces. In large bowl, toss carrots, asparagus, radishes, onion,greens,andremainingparsleywith⅛remainingteaspooneachsaltandpepperand1tablespoonoil.Addvinegar;tosstocombine.Dividesaladamongservingplates.Slicepork;arrangeontopofsalads.


MAKE ITAMEAL: This substantial salad is dinner worthy without

embellishment. But add two pieces of TuscanWhite-Bean Bruschetta(140calorieseach)andyou’llhaveamealtorememberforjustover500calories.

PASTA,POLENTA&RISOTTO

AskalmostanyonewhattheirfavoriteItalianfoodis,andthey’llanswerwithouthesitation, “Pasta!” Whether you long to twirl your fork in spaghetti andmeatballsorcraveasquareofcheesy lasagna,weoffer lotsofsatisfyingpastaoptions—youwon’tbelievethey’re400caloriesorless!And,ofcourse,we’veincluded polenta and risotto.Our versions take a few liberties—wemake onerisottointhemicrowave,theotherinaslowcooker—buttheresultsareassoulsatisfyingastheoriginals.

Whole-WheatPenneGenovese 375caloriesPastaPrimavera 325caloriesRavioliwithRipeTomatoes 375caloriesCreamyMushroomCavatappi 400caloriesLightFettucineAlfredo 275caloriesItalianWeddingPasta 390caloriesBeefRagu 385caloriesSpaghettiandMeatballs 385caloriesSpaghettiPiewithProsciuttoandPeas 375caloriesVegetarianLasagna 380caloriesPolentaCasserole 385caloriesRisottoMilanese 355caloriesButternutSquashandBarleyRisotto 355calories

WHOLE-WHEATPENNEGENOVESEAnonion-fleckedwhitebeansautéaddshefttothisfreshandhealthypestopastadish,makingitlightyetsatisfying.



12 OUNCESWHOLE-WHEATPENNEORROTINI1½ CUPSPACKEDFRESHBASILLEAVES1 GARLICCLOVE3 TABLESPOONSWATER

3 TABLESPOONSEXTRA-VIRGINOLIVEOIL¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER½ CUPFRESHLYGRATEDPARMESANCHEESE1 SMALLONION,CHOPPED1 CAN(15TO19OUNCES)WHITEKIDNEYBEANS(CANNELLINI),RINSEDAND

DRAINED1 PINTGRAPETOMATOES(RED,YELLOW,ANDORANGEMIXIFAVAILABLE),

EACHCUTINTOQUARTERS

1Cookpastaaslabeldirects.2Meanwhile,make pesto: In food processorwith knife blade attached, blendbasil, garlic, water, 2 tablespoons oil, salt, and pepper until pureed, stoppingprocessor occasionally and scraping bowlwith rubber spatula.AddParmesan;pulsetocombine.Setaside.3In12-inchskillet,heatremaining1tablespoonoilovermediumheatuntilveryhot;addonionandcook5to7minutesoruntilbeginningtosoften.Stirinwhitebeansandcook5minuteslonger,stirringoccasionally.4Whenpastaisdone,reserve¼cuppastacookingwater.Drainpastaandreturnto saucepot; stir in white bean mixture, pesto, cut-up tomatoes, and reservedcookingwater.Tosstocoat.


MAKE IT A MEAL: Whole-wheat pasta, beans, veggies, and cheesemeanthismeal-in-a-bowlneedslittletocompleteit.So,whynotindulgein something just because it’s luscious? An icy Coffee Granita (55calories)isjustthething.

PASTAPRIMAVERAThis dish is traditionally made in spring, when the first tender youngvegetables appear—thus the name primavera, which means “spring” inItalian. With an abundance of first-of-the-season veggies and fiber-richwhole-grainspaghetti,you’llnevermissthecreamsauce—orthecalories.

TOTALTIME:30MINUTES


2 LEEKS(1¼POUNDS)1 TABLESPOONEXTRA-VIRGINOLIVEOIL½ TEASPOONSALT½ TEASPOONGROUNDBLACKPEPPER1 POUNDTHINASPARAGUS1 PACKAGE(12OUNCES)WHOLE-GRAINSPAGHETTI1 CUPFROZENPEAS1 PINTGRAPETOMATOES,EACHCUTINHALF¼ CUPPACKEDFRESHFLAT-LEAFPARSLEYLEAVES,FINELYCHOPPED¼ CUPFRESHLYGRATEDPARMESANCHEESE

1Heat large covered saucepot ofwater to boilingover highheat.Meanwhile,trim and clean leeks, cutting leeks lengthwise in half, then crosswise into¼-inch-wideslices.2 In 12-inch skillet, heat oil over medium heat until hot. Add leeks and ⅛teaspooneachsaltandpepper;cook9to10minutesoruntiltenderandgolden,stirringoccasionally.Whileleekscook,trimasparagusandcutinto1½-inch-longpieces.3Cookpastaaslabeldirects.Meanwhile,increaseheatunderskillettomedium-high.Addasparagusand⅛teaspooneachsaltandpepper;cook1minuteoruntilbrightgreen,stirring.Addpeas, tomatoes,andremaining¼teaspooneachsaltandpepper.Cook2minutesoruntilpeasarebrightgreen.Fromsaucepotwithpasta,scoop1cupwater;pour intoskilletwithvegetables.Cook5minutesoruntilliquidhasreducedandtomatoeshavesoftened.4Drainpasta;transfertolargeservingbowl.Addvegetablemixture.Withtongs,tossuntilwellcombined.Toserve,topwithparsleyandParmesan.


MAKE ITAMEAL:What a delightful Italian-style dinner party thispastamakespairedwithourHealthyMakeoverTiramisu(175calories).No one needs to know that this 500-calorie meal is anything but anindulgence.

RAVIOLIWITHRIPETOMATOESWho knew you could prepare pasta in a microwave? What’s more, thesimple,from-scratchsauceusestheperfectlyripetomatoesoflatesummer—anddoesn’trequireanycooking.Whippedupfreshandfastandtossedwithricottaravioli,it’saflavorfulsend-offtotheseason.Seephoto.

ACTIVETIME:20MINUTES·TOTALTIME:30MINUTESPLUSSTANDING


1½ POUNDSRIPETOMATOES,CHOPPED(4CUPS)½ CUPPACKEDFRESHBASILLEAVES,CHOPPED3 TABLESPOONSOLIVEOIL¼ TEASPOONFRESHLYGRATEDLEMONPEEL¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 BAG(13TO16OUNCES)FROZENCHEESERAVIOLI2½ CUPSWATER¼ CUPFRESHLYGRATEDPARMESANCHEESE

1 In largebowl,combinetomatoes,basil,oil, lemonpeel,salt,andpepper.Letstand at room temperature at least 15 minutes or up to 30 minutes to blendflavors.2Meanwhile,placeravioli in largebowlwithwater;coverwithventedplasticwrapandmicrowaveonHigh for10minutesoruntil cooked through, stirringonce.

3Addhotpastatotomatomixtureandtosstocoat.SprinklewithParmesantoserve.


MAKEITAMEAL:Thiseasymaindishdeservesanequallysimple-to-prepare side. Build a salad with a bit of crunch—kale, almonds, andlemony dressing— and you’ll have a colorful meal for less than 500calories.

CREAMYMUSHROOMCAVATAPPIThis tasty pasta dish combines mushrooms with cavatappi, or spiralmacaroni, for a quick and easydinner. Instead of cream,weused low-fatmilkandcornstarchtolendavelvetytexturetothesauce.



12 OUNCESCAVATAPPIPASTA2 TEASPOONSOLIVEOIL1 SMALLONION(4TO6OUNCES),CHOPPED1 PACKAGE(8OUNCES)SLICEDCREMINIMUSHROOMS1 TABLESPOONCORNSTARCH1½ CUPSLOW-FAT(1%)MILK½ CUPFRESHLYGRATEDPARMESANCHEESEPLUSADDITIONALFORSERVING¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 PACKAGE(10OUNCES)FROZENPEAS8 OUNCESDELI-SLICEDHAM,CUTINTO½-INCH-WIDESTRIPS

1Cookpastaaslabeldirects.2Meanwhile,in12-inchskillet,heatoilovermediumheatuntilhot.Addonionandcook3minutesoruntilbeginningtosoften. Increaseheat tomedium-highandstirinmushrooms;cook8to10minutesoruntilmushroomsaregoldenandmost liquid has evaporated, stirring frequently. Transfermushroommixture tosmallbowl.3In2-cupliquidmeasuringcup,whiskcornstarchintomilk;addtosameskilletand heat to boiling over medium heat, whisking frequently. Boil 1 minute,stirringconstantlytopreventscorchingonbottomofskillet.Removeskilletfromheatandwhiskin½cupParmesan,salt,andpepper.4Placepeasincolander.Pourpastaoverpeas;drainandpourpastamixtureintosaucepot.Stirinmushroommixture,cheesesauce,andham;tosstocoat.ServewithfreshlygratedParmesan.


MAKEITAMEAL:Wanttoaddsomegreenstoyourmeal?Steam2cups spinach per person and give it a squeeze of lemon juice and asprinkleofsaltandpepper.At15caloriesperserving,it’llhardlytipthescale.

LIGHTFETTUCCINEALFREDOForaweeknightfamilysupper,trythislow-fatversionoftheclassicAlfredosauce. We shaved off calories—and added sautéed garlic, onion, andbroccoliflowerets—whilekeepingthesaucesmoothandcheesy.



2 TEASPOONSVEGETABLEOIL1 SMALLONION(4TO6OUNCES),FINELYCHOPPED1 LARGEGARLICCLOVE,CRUSHEDWITHGARLICPRESS2 CUPSFAT-FREEMILK1 CUPCHICKENBROTH3 TABLESPOONSALL-PURPOSEFLOUR½ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER½ CUPFRESHLYGRATEDPARMESANCHEESE1 PACKAGE(16OUNCES)FETTUCCINE1 PACKAGE(16OUNCES)BROCCOLIFLOWERETS

1 Innonstick12-inchskillet,heatoilovermediumheat.Addonionandgarlicandcookuntilonionisgolden,about8minutes.Inbowl,withwirewhisk,whiskmilk,broth,flour,salt,andpepperuntilsmooth.Addtoonionmixtureandcook,stirring,untilsaucehasthickenedandboils;boil1minute.StirinParmesan.2 Meanwhile, in large saucepot, cook pasta as label directs. After pasta has

cooked7minutes,addbroccolitopastawater.Cookuntilpastaandbroccoliaredone,3to5minuteslonger.Drainpastaandbroccoli.3Inwarmservingbowl,tosspastaandbroccoliwithsauce.


MAKEITAMEAL:We’vealreadydressedupthisAlfredosauce,butconsideraddingoneoreventwoof thefollowingpastaperk-upsalongwiththebroccoliandonion:2tablespoonsdrainedcapers;½cuppittedand chopped Kalamata or green Sicilian olives;⅓ cup chopped sun-driedtomatoes;and/or2to4tablespoonschoppedfreshbasil,oregano,orparsley.Eachoftheseadd-onsis100caloriesorless,soyoucanfinishthemealwithanAlmondMacaroonFinger(30calories)andstillcomeinaround500calories.

ITALIANWEDDINGPASTARichenoughtocelebrateaspecialoccasion,ourbakedpastalightensupthecalorieswithreduced-fatmilkandleanturkey.



1 POUNDGROUNDTURKEY¼ CUPPLAINDRIEDBREADCRUMBS¼ CUPLOOSELYPACKEDFRESHPARSLEYLEAVES,CHOPPED3 GARLICCLOVES,1CLOVECRUSHEDWITHGARLICPRESSAND2THINLY

SLICED1 LARGEEGG1 CUPFRESHLYGRATEDPECORINO-ROMANOCHEESE1 PACKAGE(16OUNCES)FARFALLEORBOW-TIEPASTA1 TABLESPOONCORNSTARCH

1½ CUPSREDUCED-FAT(2%)MILK1 CAN(14½OUNCES)REDUCED-SODIUMCHICKENBROTH1 BAG(9OUNCES)BABYSPINACH¼ TEASPOONGROUNDBLACKPEPPER

1Preheatovento400°F.Line15½”by10½”jelly-rollpanwithfoil.2 Inmediumbowl,withfingertips,mix turkey,breadcrumbs,parsley,crushedand sliced garlic, egg, and ¼ cup Romano cheese just until blended; do notovermix.Shapeturkeymixtureinto1-inchmeatballs(youwillhaveabout36);placeinpreparedpan.Bake20minutes.3Meanwhile, cookpastaas labeldirects,butdrain2minutesbefore indicatedcookingtime;returntosaucepot.4In2-cupliquidmeasuringcup,whiskcornstarchintomilk.Addmilkmixtureandbroth topasta in saucepot;heat toboilingovermedium-highheat, stirringfrequently.Boil1minutetothickensauceslightly.Removesaucepotfromheat;stirinspinach,½cupgratedRomano,andpepper.Addmeatballsandgentlytossto combine. Transfer pasta mixture to 3-quart glass or ceramic baking dish;sprinklewithremaining¼cupgratedRomano.Bake20minutesoruntilhotinthecenterandgoldenbrownontop.


MAKEITAMEAL:Groundturkeyandbabyspinachmakethispastadish a stand-alone meal. But if you want something sweet, add anorange(70calories)tocompleteyour450-caloriedinner.

BEEFRAGUWemade this classic pasta dish a little healthier by using lean beef andsubstitutingwhole-grainpenneforregularpasta.



2½ TEASPOONSSALT1 TEASPOONEXTRA-VIRGINOLIVEOIL1 POUNDLEAN(93%)GROUNDBEEF½ TEASPOONGROUNDBLACKPEPPER1 LARGECARROT,PEELEDANDFINELYCHOPPED1 LARGESTALKCELERY,FINELYCHOPPED1 SMALLONION(4TO6OUNCES),FINELYCHOPPED¼ TEASPOONGROUNDCUMIN¼ TEASPOONGROUNDCORIANDER1 PINCHCRUSHEDREDPEPPER1 CAN(28OUNCES)NO-SALT-ADDEDFIRE-ROASTEDDICEDTOMATOES1 PACKAGE(13¼OUNCES)WHOLE-GRAINPENNE1 CUPPACKEDFRESHMINTLEAVES,FINELYCHOPPED

1Cookpasta as labeldirects, using2 teaspoons salt, butdrainpasta1minutebeforecookingtimeforaldenteisreached.2Whilepastacooks,in12-inchskillet,heatoiloverhighheat.Addbeefinevenlayer.Sprinklewith¼teaspooneachsaltandblackpepper.Cook2minutesoruntilbrowned;stir,breakingintopieces.3 Add carrot, celery, and onion. Cook 5 minutes or until tender and golden,stirringoccasionally.Add cumin, coriander, and redpepper.Cook30 seconds,stirring.Stirintomatoes;heattoboiling.Reduceheattomaintainsteadysimmerandcook10minutes.4Returndrainedpastatosaucepot.Stirintomatosauce;cookovermediumheat2minutes or until pasta is al dente andwell coated, stirring. Stir inmint andremaining¼teaspooneachsaltandblackpepper.


MAKEITAMEAL:Addawhole-grainroll (100calories)forafilling485-caloriedinneryouwillmakeagainandagain.

SPAGHETTI&MEATBALLSOurleanertakeallowsyoutoindulge.Seephoto.

ACTIVETIME:1HOUR·TOTALTIME:1HOUR30MINUTES


MEATBALLS4 SLICESFIRMWHITEBREAD,COARSELYGRATED⅓ CUPWATER2 POUNDSLEANGROUNDBEEFANDTURKEY(1POUNDOFEACH)2 LARGEEGGWHITES¼ CUPFRESHLYGRATEDROMANOORPARMESANCHEESE1 GARLICCLOVE,CRUSHED1 TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPERTOMATOSAUCE2 TABLESPOONSOLIVEOIL3 CARROTS,FINELYCHOPPED2 ONIONS,CUTINTO¼-INCHDICE3 GARLICCLOVES,CRUSHED3 CANS(28OUNCESEACH)ITALIAN-STYLEPLUMTOMATOESINPUREE¾ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1½ POUNDSSPAGHETTI

1 Prepare meatballs: Preheat oven to 450°F. In large bowl, with hands, mixgratedbreadwithwateruntilevenlymoistened.Addbeefandturkey,eggwhites,cheese,garlic,salt,andpepper;mixjustuntilcombined.Withwethands,shapemixtureintotwenty-four2-inchmeatballs.Placein15½”by10½”jelly-rollpanandbake18to20minutes,untilcookedthroughandlightlybrowned.2Meanwhile,prepare sauce: In6-quartDutchovenor saucepotovermedium,heatoil.Addcarrotsandonions;cookuntiltenderandgolden,about15minutes.Addgarlicandcook1minute,stirring.Placetomatoeswithpureeinlargebowl.With kitchen shears, cut up tomatoes until well crushed. Add tomatoes withpuree, salt, and pepper to Dutch oven; heat to boiling over high, stirringoccasionally.Reduceheattomedium;coverandcook10minutes.Uncover,add

meatballs,andcook15minuteslonger,stirringoccasionally.3Meanwhile,cookspaghettiaslabeldirects,thendrainandreturntopot.Tossspaghettiwithsauceandmeatballs.Serveeachdiner1cupcookedspaghetti,¼cupsauce,andtwomeatballs.


MAKEITAMEAL:Addtheclassicside:garlicbread(110calories).

SPAGHETTIPIEWITHPROSCIUTTOANDPEASPastameetspizza:Poureggs,reduced-fatmilk,andpart-skimricottaoverpasta,thentopwithpeasandprosciutto.Presto!It’sdinner.



8 OUNCESTHICKSPAGHETTI4 LARGEEGGS2 LARGEEGGWHITES1 CONTAINER(15OUNCES)PART-SKIMRICOTTACHEESE¾ CUPREDUCED-FAT(2%)MILK⅛ TEASPOONGROUNDNUTMEG¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 TABLESPOONBUTTERORMARGARINE1 BUNCHGREENONIONS,CUTINTO¼-INCHPIECES(1CUP)1 CUPFROZENPEAS6 THINSLICESPROSCIUTTO(3OUNCES)

1 Preheat oven to 350°F. Prepare spaghetti according to package directions,withoutusingsaltanddraining2minutesbeforeindicatedcookingtime.2Meanwhile, inmediumbowl,whiskeggs, eggwhites, ricotta,milk,nutmeg,

salt, andpepperuntilblended.Set aside. Inoven-safenonstick12-inch skillet,meltbutterovermediumheat.Addgreenonionsandcookabout5minutesoruntilsoftened.Removeskilletfromheat.3To skillet, adddrained spaghetti and frozenpeas; toss to combine.Pour eggmixtureoverpastaandarrangeprosciuttoslicesontop.4Placeskilletovermedium-highheatandcookeggmixture3 to5minutesoruntiledgesjustbegintoset.Placeskillet inovenandbake15minutesoruntilcenterisset.Slidepieontolargeplatetoserve.


MAKEITAMEAL:OurArugulaandOliveSalad(125calories)isjustthethingtoroundoutthismeal—500calorieswillgetyouawholelotofsatisfactionwithoutalotofeffortinthekitchen.

VEGETARIANLASAGNAEveryone loves lasagna,butwho likes all thehardwork?An easierway?Layerno-boilnoodles, sauce, frozenspinach,andshreddedcheese inyourslowcooker.Buonappetito!

ACTIVETIME: 15MINUTES ·SLOW-COOKTIME: 2½HOURSONLOWOR 1½HOURSONHIGH


1 JAR(25TO26OUNCES)MARINARASAUCEORHOMEMADEMARINARASAUCE1 CAN(14½OUNCES)DICEDTOMATOESINJUICE1 PACKAGE(8TO9OUNCES)NO-BOILLASAGNANOODLES(12TO15NOODLES)1 CONTAINER(15OUNCES)PART-SKIMRICOTTACHEESE6 OUNCESSHREDDEDITALIANCHEESEBLENDORMOZZARELLACHEESE(1½

CUPS)1 PACKAGE(10OUNCES)FROZENCHOPPEDSPINACH,THAWEDANDSQUEEZED

DRY1 CUPFROZENVEGGIECRUMBLES(SEEMAKEITAMEAL)

1Inmediumbowl,combinemarinarasauceandtomatoeswiththeirjuice.2Spray4½-to6-quartslow-cookerbowlwithnonstickcookingspray.Spoon1cuptomato-saucemixtureintobowl.Arrangeone-fourthofnoodlesoversauce,overlappingnoodles andbreaking into largepieces to cover asmuch sauce aspossible. Spoon about ¾ cup sauce over noodles, then top with one-third ofricotta(generous½cup)and½cupshreddedcheese.Spreadhalfofspinachovercheese.3Repeatlayering,beginningwithnoodlesandusingfrozencrumblesinsteadofspinach;repeatlayeringusingremainingspinach.Placeremainingnoodlesoverspinach,thentopwithremainingsauceandshreddedcheese.4CoverslowcookerwithlidandcookasmanufacturerdirectsonLowfor2½to3hoursoronHighfor1½to1¾hoursoruntilnoodlesareverytender.

PERSERVING. 21GPROTEIN | 45GCARBOHYDRATE | 12GTOTALFAT (6GSATURATED) 5G

FIBER|34MGCHOLESTEROL|812MGSODIUM

MAKEITAMEAL:AsparagusGremolata (65 calories) pairs prettilywiththismeatlesslasagna—andbringsthetotaluptojust450calories.Veggiecrumblesareaheat-and-servevegetarianmeatalternativefoundin your grocer’s freezer. If you prefer, you can substitute 8 ouncesgroundturkeyforthecrumbles;browntheturkeybeforeincludingitinthelayers.

POLENTACASSEROLEYoucanalsoservethisheartyraguoverpasta.


MAKES:2CASSEROLESOR8MAIN-DISHSERVINGS

12 OUNCESHOTITALIANTURKEYSAUSAGE,CASINGSREMOVED12 OUNCESMEATLOAFMIX(VEAL,PORK,ANDBEEF)ORGROUNDBEEFCHUCK1 JUMBOONION(1POUND),CHOPPED2 GARLICCLOVES,FINELYCHOPPED1 CAN(28OUNCES)TOMATOESINPUREE1 SMALLEGGPLANT(1TO1¼POUNDS),CUTINTO½-INCHPIECES4 CUPSWATER1 CAN(14½OUNCES)CHICKENBROTH1½ CUPSCORNMEAL½ TEASPOONSALT¾ CUPFRESHLYGRATEDPECORINO-ROMANOORPARMESANCHEESE

1In5-to6-quartDutchoven,cooksausageandmeatloafmixovermedium-highheat5to6minutesoruntilbrowned,stirringandbreakingupmeatwithspoon.Withslottedspoon,transfermeattomediumbowl.2 To same pan, add onion; cook over medium heat 8 to 10 minutes or untiltender.Stir ingarlic; cook30 seconds.Add tomatoeswith theirpuree;heat toboiling over high heat, breaking up tomatoes with spoon. Reduce heat tomedium-low;simmer,uncovered,10minutes.Addeggplantandmeat;coverandcook5minutesovermediumheat.Uncoverandcook10minuteslongeroruntileggplantistender,stirringoccasionally.

3Meanwhile,preheatovento400°F.Inmicrowave-safe4-quartbowl,withwirewhisk,combinewater,broth,cornmeal,andsalt.MicrowaveonHigh15 to20minutesoruntilcornmealmixtureisverythick.Afterfirst5minutesofcooking,whiskvigorouslyuntilsmooth;whisktwomoretimesduringremainingcookingtime,thenwhiskinRomano.4Spoon2cupshotpolentaintoeachoftwo1½-quartshallowcasseroles.Spreadpolenta over bottom and up sides of casseroles. Spoon filling over polenta.Spreadremainingpolentaaroundcasseroleedgetoformarim.5Bakeonecasserole30minutesuntilhot.Freezesecondcasserole.


MAKEITAMEAL:Enjoywith a glass ofbold Italian redwine (120calories).

RISOTTOMILANESEThetraditionalpreparationofthislusciousricedishalwayspleasesacrowdbut rarely pleases the chef.Made the old-fashioned way, risotto requireslaboringoverasteamystovewithoutpause fornearlyanhourasyoustirladlefulsofhotbrothintothericeonebyoneandwaitfortheliquidtobeabsorbed.Ourmuchsimplerstrategyputsthemicrowavetowork,shavinga whopping 45 minutes off your active time and reducing the constantstirringtojustafewstrokes.



1 CARTON(32OUNCES)CHICKENBROTH1¼ CUPSWATER½ CUPDRYWHITEWINE¼ TEASPOONCRUSHEDSAFFRONTHREADS

1 TABLESPOONBUTTERORMARGARINE1 TABLESPOONOLIVEOIL1 SMALLONION,MINCED2 CUPSARBORIOORCARNAROLIRICE(ITALIANSHORT-GRAINRICE)⅓ CUPFRESHLYGRATEDPARMESANCHEESEPLUSADDITIONALFORSERVING½ TEASPOONSALT½ TEASPOONGROUNDBLACKPEPPER

1Insaucepan,heatbroth,water,wine,andsaffrontoboiling.2Meanwhile, inmicrowave-safe4-quartbowl, combinebutter,oil, andonion.Cook, uncovered, inmicrowaveonHigh for 2minutes or until onion softens.Addriceandstirtocoat;cook,uncovered,onHighfor1minute.3Stirhotbrothmixtureintoricemixture.Coverbowlwithventedplasticwrap,andcookinmicrowaveonMedium(50%power)16to18minutesoruntilmostliquid is absorbed and rice is tender but still firm, stirring halfway throughcooking.Do not overcook;mixturewill look loose butwill thicken to propercreamyconsistencyaftercooking.4Stirin⅓cupParmesan,salt,andpepper.ServewithadditionalParmesan.

PER SERVING. 9G PROTEIN | 62G CARBOHYDRATE | 6G TOTAL FAT (2G SATURATED) 2GFIBER|4MGCHOLESTEROL|620MGSODIUM

MAKE IT A MEAL: Garlic-Crumbed Tomatoes (125 calories) are anaturalmate for this classic Italian rice dish. Enjoy both for just 480calories.

BUTTERNUTSQUASHANDBARLEYRISOTTOThis creamy, comforting barley-based risotto is not only delicious andsatisfying—it is healthy, too, full of fiber and essential nutrients. A slowcookermakesitblissfullyconvenienttoprepare.

ACTIVETIME:15MINUTES·SLOW-COOKTIME:3HOURS45MINUTESONHIGH


2 TABLESPOONSBUTTERORMARGARINE2 SHALLOTS,THINLYSLICED2 SPRIGSFRESHTHYME2 CUPSPEARLBARLEY1 CARTON(32OUNCES)VEGETABLEBROTH2 CUPSWATER1 LARGEBUTTERNUTSQUASH(2½POUNDS),PEELEDANDSEEDED,CUTINTO½-

INCHCUBES1½ TEASPOONSSALT⅔ CUPFRESHLYGRATEDPARMESANCHEESE¼ TEASPOONGROUNDBLACKPEPPER2 TABLESPOONSCHOPPEDFLAT-LEAFPARSLEYLEAVES

1 In 12-inch skillet, melt 1 tablespoon butter over medium-high heat. Addshallotsandcook2minutesoruntilgolden,stirringoften.Addthyme;cook30seconds. Add barley and cook 2minutes or until toasted and golden, stirringoften.2Transferto6-quartslow-cookerbowl,alongwithbroth,water,squash,and½teaspoon salt. Cover and cook on High for 3½ to 4 hours or until liquid isabsorbedandsquashistender.3 Uncover; discard thyme. Add Parmesan, remaining tablespoon butter, 1teaspoon salt, andpepper.Gently stir until butter andParmesanmelt.Transferrisottotoservingplatesandgarnishwithparsley.Risottocanbestored,covered,inrefrigeratorupto3days.


MAKEITAMEAL:AChianti-RoastedPear(135calories) isa fittingendingtothiswarmandcreamy490-caloriedinner.

MEAT&POULTRYAmeal featuring steak, pork chops, and even veal doesn’t have to be high incaloriesifyoudoastheItaliansdoandprepareitwithplentyoffreshvegetables(don’tforgettouseheart-healthyoliveoiltoo).Enjoyourversionofbraciole,atraditionalstuffedandrolledbeefdishthatwe’veupdatedwithleanflanksteak;rosemary-scentedlambchops;andevenvealparmigiana—allfor400caloriesorless.Andifpoultryisonyouragenda,thensavorafeastofherb-roastedchickenorCornishhens, turkeycutletswrappedinprosciuttoandtoppedwithamelonandbasilgarnish,orourprettygrilledchickenbreaststackslayeredwithpestoandmozzarellacheese.

Fire-GrilledSteakwithFennel 290caloriesVealParmigiana 375caloriesVealChops,OssoBucoStyle 270caloriesBraciolewithGrapeTomatoes 255caloriesPorkChopsMarsala 230caloriesGlazedRosemaryLambChops 240caloriesChickenScarpariello 355caloriesItalianHerb-RoastedChicken 390caloriesCornishHensMilanese 240caloriesRomanChickenSautéwithArtichokes 165caloriesProsciutto-WrappedTurkeyCutlets 195caloriesChickenandPestoStacks 400caloriesChickenSaltimbocca 295calories

FIRE-GRILLEDSTEAKWITHFENNELGrilled steak and vegetables get big flavor from olive oil, tangy vinegar,freshherbs,andcapers.



1 BEEFFLANKSTEAK(1POUND)⅜ TEASPOONSALT¼ TEASPOONFRESHLYGROUNDBLACKPEPPER5 TEASPOONSEXTRA-VIRGINOLIVEOIL2 MEDIUMFENNELBULBS(1½POUNDSEACH),CORED,ANDCUTLENGTHWISE

INTO½-INCH-THICKSLICES1 LARGEREDONION(12OUNCES),CUTINTO⅓-INCH-THICKROUNDS½ CUPFRESHMINTLEAVES½ CUPFRESHFLAT-LEAFPARSLEYLEAVES3 TABLESPOONSREDWINEVINEGAR2 TABLESPOONSCAPERS,RINSEDANDDRAINED1 SMALLGARLICCLOVE,CRUSHED1 TABLESPOONWATER

1 Prepare outdoor grill for covered direct grilling overmediumheat. Sprinklesteakonbothsideswith¼teaspooneachsaltandpepper.Use2teaspoonsoiltobrush both sides of fennel and onion slices; sprinklewith remaining teaspoonsalt.2 Grill steak, covered, 8 to 10 minutes for medium-rare or until desireddoneness, turning over once. (Instant-read meat thermometer should register145°F.)Grillonionalongsidesteak7to9minutesoruntiltender.Transfersteaktocuttingboard;transferoniontobowl.3Meanwhile,finelychopmintandparsley;placeinmediumbowlwithvinegar,capers,garlic,water,andremaining1tablespoonoil.Stirtoblend.4 Place fennel on grill. Cover; cook 3 to 4minutes or until browned, turningoveronce.Tosswithonion.5Thinlyslicesteak.Servewithfennel,onionandsomeherbsauce.


MAKEITAMEAL:PairwithGarlic-CrumbedTomatoes(125calories)and finish with ½ cup lemon sorbet sprinkled with ¼ cup freshblueberries(100calories)fora515-caloriedinner.

VEALPARMIGIANASmothered in marinara sauce and topped with mozzarella cheese, thisItalian-restaurantfavoriteiseasytomakeathome.Foralower-fattakeonthisclassic,substitute1½poundsskinless,bonelesschickenbreasthalvesfortheveal.



1 CUPPLAINDRIEDBREADCRUMBS½ TEASPOONSALT⅛ TEASPOONGROUNDBLACKPEPPER1 LARGEEGG2 TABLESPOONSWATER6 VEALCUTLETS(1½POUNDS)3 TABLESPOONSOLIVEOIL2 CUPSHOMEMADEMARINARASAUCEORBOTTLEDMARINARASAUCE¼ CUPFRESHLYGRATEDPARMESANCHEESE4 OUNCESPART-SKIMMOZZARELLACHEESE,SHREDDED(1CUP)

1Onwaxedpaper,combinebreadcrumbs,salt,andpepper.Inpieplate,beateggandwater.Dipcutletsineggmixture,theninbreadcrumbs;repeattocoateachcutlettwice.2In12-inchskillet,heatoilovermediumheat.Addcutlets,afewatatime,andcookuntilbrowned,about5minutesperside,usingtongstotransfercutlets toplatterastheyarebrowned.3Return cutlets to skillet. Spoonmarinara sauce evenly over cutlets. SprinklewithParmesanandtopwithmozzarella.Reduceheattolow;coverandcookjustuntilcheesehasmelted,about5minutes.


MAKEITAMEAL:Whetheryoumakethisdishwithvealorchickenbreasts, eitherone justbegs for somegarlicbread.AddonourGarlicandHerbBread(110calories)tocreatea485-caloriemeal.

VEALCHOPS,OSSOBUCOSTYLETendervealchopsaresimmeredwithtomatoes,herbs,andwine.

ACTIVETIME:30MINUTES·TOTALTIME:2HOURS40MINUTES


1 TABLESPOONOLIVEOIL4 POUNDSBONE-INVEALSHOULDERCHOPS½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER4 CARROTS,PEELEDANDCHOPPED3 STALKSCELERY,THINLYSLICED2 ONIONS,CHOPPED4 GARLICCLOVES,FINELYCHOPPED1 CAN(14½OUNCES)WHOLETOMATOESINJUICE1 CUPDRYWHITEWINE1 CAN(14½OUNCES)CHICKENBROTH1 BAYLEAF1 PACKAGE(10OUNCES)FROZENPEAS,THAWED½ TEASPOONGRATEDFRESHLEMONPEELPLUSADDITIONALFORGARNISH

1Preheatovento350°F.In6-quartDutchoven,heatoilovermedium-highheatuntilhot.Sprinklevealchopswithsaltandpepperonbothsides.AddtoDutchoveninthreebatches,andcook8to9minutesperbatchoruntilvealisbrownedonbothsides,turningoveronce.Transfervealtoplate.2Addcarrots,celery,onions,andgarlic topotandcookovermediumheat12minutesoruntillightlybrownedandtender,stirringoccasionally.3 Return veal and any juices from plate toDutch oven. Stir in tomatoeswiththeirjuice,wine,broth,andbayleaf.Heattoboilingoverhighheat,stirringandbreakinguptomatoeswithsideofspoon.4CoverDutch oven; bake 1 hour and 15minutes or until veal is very tender

whenpierced. (Instant-readmeat thermometer should register 145°F.)Transfervealtoplatter.Skimcookingfatfromliquid.5 Cook sauce on range top overmedium-high heat about 10minutes or untilslightlythickened,stirringoften.Addpeasandlemonpeel;cook2minutes.Toserve, discard bay leaf.Transfer veal to dinner plates. Spoon sauce over veal;sprinklewithadditionallemonpeelforgarnish.


MAKE IT A MEAL: Add a half portion of Risotto Milanese (180calories)plussteamedgreenbeanstossedwithalittleoliveoilandlemonjuice.

BRACIOLEWITHGRAPETOMATOESBracioleistraditionallysimmeredslowlyintomatosauce.Thisrecipeusesaquickermethod:roastingthebeefathighheatandpairingitwithtinysweetgrapetomatoes.

ACTIVETIME:15MINUTES·TOTALTIME:40MINUTESPLUSSTANDING


½ CUPITALIAN-STYLEBREADCRUMBS1 GARLICCLOVE,CRUSHEDWITHGARLICPRESS¼ CUPFINELYGRATEDPECORINO-ROMANOCHEESE½ CUPPACKEDFRESHFLAT-LEAFPARSLEYLEAVES,FINELYCHOPPED4 TEASPOONSOLIVEOIL½ TEASPOONGROUNDBLACKPEPPER¼ TEASPOONSALT1 BEEFFLANKSTEAK(1¾TO2POUNDS)2 PINTSGRAPETOMATOES

1Preheatovento475°F.Insmallbowl,combinebreadcrumbs,garlic,Pecorino,parsley,1tablespoonoil,and¼teaspoonpepper.2Onlargesheetofwaxedpaper,withflatsideofmeatmalletorheavyskillet,poundsteaktoeven½-inchthickness.Spreadcrumbmixtureoversteakinevenlayer;press intomeat.Startingatone longside, roll steak intocylinder (about2½inchesindiameter) toenclosefillingcompletely.(Somebreadcrumbsmayspill out.) With butcher’s twine or kitchen string, tie roll tightly at 1-inchintervals.Placerollincenterof18”by12”jelly-rollpan.Rubsaltandremaining1 teaspoon oil and¼ teaspoon pepper all over steak. Scatter tomatoes aroundsteak.3 Roast 25 to 27 minutes or until temperature on instant-read thermometer,inserted into thickest part of roll, registers 145°F. Let steak stand in pan 10minutes to set juices for easier slicing. Remove and discard twine; cut rollcrosswiseinto½-inch-thickslices.Transfermeatandtomatoeswiththeirjuicestoservingplatter.


MAKE IT A MEAL: Add on our Creamy Microwave Polenta (205calories),anotherquicktakeonaclassic.You’llhavea460-caloriemealthat’sjustthethingforlast-minutecompany.

PORKCHOPSMARSALAA lush but light wine sauce flavors these lean chops, for restaurant-stylerichnessminusthefatandcalories.

TOTALTIME:25MINUTES


4 BONELESSPORKLOINCHOPS(4OUNCESEACH),TRIMMEDOFFAT½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 TABLESPOONOLIVEOIL1 PACKAGE(10OUNCES)SLICEDCREMINIORWHITEMUSHROOMS1 LARGESHALLOT,CHOPPED½ TEASPOONDRIEDTHYME,OR1½TEASPOONSFRESHTHYMELEAVES1 POUNDASPARAGUS,ENDSTRIMMED2 TABLESPOONSWATER½ CUPREDUCED-SODIUMCHICKENBROTH⅓ CUPMARSALAWINE,PREFERABLYSEMI-SECCO(SEETIP)

1Evenlyseasonporkchops,onbothsides,withsaltandpepper.2Innonstick12-inchskillet,heat2teaspoonsoilovermediumheat.Addchopsand cook 6minutes or until browned outside and still slightly pink in center,turning over once. (Instant-read meat thermometer should register 145°F.)Transferchopstoplatter;keepwarm.3 In same skillet, heat remaining 1 teaspoon oil 1 minute. Add mushrooms,shallot,andthyme;cook5minutesoruntilmushroomsarebrownedandshallot

issoftened.4Meanwhile,placeasparagus inglasspieplatewithwater;coverandcook inmicrowaveonHighfor3minutesoruntilfork-tender.Setaside.5Addbroth andwine tomushroommixture; cook 2minutes. Place chops ondinnerplates;topwithwinesauce.Servewithasparagusalongside.

TIPMarsala,Italy’smostfamousfortifiedwine,isavailablesecco(dry),semi-secco (semisweet), and dolce (sweet). Fine is usually aged less than one year,whileVerginee/oSolerasStravecchioorRiservaisagedatleasttenyears.


MAKEITAMEAL:You’vealreadyopenedabottleofMarsala,sowhynotdrinkaglass(120calories),thenfinishthemealwithourdecadent-tastingHealthyMakeoverTiramisu(175calories)?Enjoyitall forjust525caloriesperserving.

GLAZEDROSEMARYLAMBCHOPSThese rosemary-scented lamb chops are broiled with an apple-jelly andbalsamic-vinegarglaze.Thisglazeisdeliciousonpork,too.



8 LAMBLOINCHOPS,1INCHTHICK(4OUNCESEACH)1 LARGEGARLICCLOVE,CUTINHALF2 TEASPOONSCHOPPEDFRESHROSEMARYOR½TEASPOONDRIEDROSEMARY,

CRUMBLED¼ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER¼ CUPAPPLEJELLY1 TABLESPOONBALSAMICVINEGAR

1 Preheat broiler as manufacturer directs and position rack close to heatingelement.Rubbothsidesofeachlambchopwithgarlic;discardgarlic.Sprinklelambwithrosemary,salt,andpepper.Incup,combineapplejellyandbalsamicvinegar.2 Place chops on rack in broiling pan.Broil chops, close to source of heat, 4minutes. Brush chops with half of apple-jelly mixture; broil 1 minute. Turnchopsoverandbroil4minuteslonger.Brushchopswithremainingjellymixtureand broil 1 minute longer for medium-rare or continue cooking to desireddoneness.(Instant-readmeatthermometershouldregister145°F.)3 Transfer lamb towarm platter. Skim and discard fat from drippings in pan.Servechopswithpanjuicesdrizzledontop.


MAKE IT A MEAL: Serve with Spaghetti Squash with Olives andPecorino (125 calories) for a meal so full of contrasting textures andflavors,you’dneverguessit’sjust365caloriesperserving.

CHICKENSCARPARIELLOWeadaptedthistraditionalItaliandishfortheslowcooker.Onesecrettoitsextra-richtaste:coffee-coloredcreminimushrooms(orbabyportobellos),amoreflavorfulvarietyofthecommoncultivatedmushroom.

ACTIVETIME:20MINUTES·SLOW-COOKTIME:8HOURSONLOWOR4HOURSONHIGH


8 OUNCESHOTORSWEETITALIANSAUSAGELINKS,CUTCROSSWISEINTO1½-INCHPIECES

1 ONION,CHOPPED2 GARLICCLOVES,CRUSHEDWITHGARLICPRESS2 TABLESPOONSTOMATOPASTE2 TABLESPOONSBALSAMICVINEGAR½ TEASPOONITALIANSEASONINGORDRIEDTHYME1 PINTGRAPETOMATOES1 PACKAGE(8OUNCES)SLICEDCREMINIMUSHROOMS1 CHICKEN(3½TO4POUNDS),CUTINTO8PIECES,SKINREMOVEDFROMALL

BUTWINGS¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER

1 In nonstick 12-inch skillet, cook sausage pieces over medium heat, turningoccasionally,untilwellbrowned,about6minutes.Withtongsorslottedspoon,transfersausagesto5-to6-quartslowcooker.Addoniontoskilletandcookuntilslightly softened, about 4minutes. Stir in garlic and cook, stirring, 1minute.Remove skillet from heat; stir in tomato paste, vinegar, and Italian seasoninguntilblended,thenaddtomatoesandmushrooms.Spoonvegetablemixtureintoslowcookerandstirtocombine.Donotwashskillet.2Sprinklechickenpieceswithsaltandpepper.Insameskillet,cookchicken(intwo batches, if necessary) over medium heat until well browned, about 10minutes.3Placechickenpieceson topofvegetablemixture in slowcooker.Coverandcookasmanufacturerdirects,8hoursonLowor4hoursonHigh.Skimfatfromjuicesbeforeserving.


MAKE ITAMEAL:A chunk of crusty bread (80 calories) is all youneedtocompletethisstew.Fordessert,arefreshingBoldBerryGranita(60calories)wouldroundoutthis495-caloriemealnicely.

ITALIANHERB-ROASTEDCHICKENThis simple and delicious roasted-chicken recipe combines driedMediterraneanherbsandgarlic.

ACTIVETIME:10MINUTES·TOTALTIME:1HOUR10MINUTESPLUSSTANDING


1 WHOLECHICKEN(3½POUNDS)1 TABLESPOONOLIVEOILORSOFTENEDBUTTER½ TEASPOONDRIEDBASIL½ TEASPOONDRIEDOREGANO½ TEASPOONDRIEDROSEMARY1 GARLICCLOVE,CRUSHEDWITHGARLICPRESS¾ TEASPOONSALT1¼ TEASPOONSCOARSELYGROUNDBLACKPEPPER½ CUPWATER

1Preheatovento450°F.Removebagwithgibletsandneckfromchickencavity;discardorreserveforanotheruse.2 In cup,mixoliveoil, herbs, andgarlic.With fingertips,gently separate skinfrommeat on chicken breast. Rub herbmixture onmeat under skin. Tie legstogetherwithstring.Rubchickenalloverwithsaltandpepper.3Placechicken,breastsideup,onrackinsmallroastingpan(13”by9”).Pour¼ cup water into pan. Roast chicken 1 hour or until juices run clear whenthickestpartof thigh ispiercedwith tipofknifeand instant-read thermometerinsertedintothickestpartofthighregisters165°F.4Liftchickenfrompanandtiltslightlytoallowjuicesinsidecavitytorunintopan. Place chicken on platter; let stand 10 minutes to allow juices to set foreasiercarving.5Remove rack from roastingpan.Skimanddiscard fat frompan juices.Addremaining¼cupwatertopanjuices;cook1minuteovermediumheat,stirringconstantly to scrape up browned bits frombottomof pan. Serve chickenwithpanjuices.


MAKEITAMEAL:About25minutesbeforethechickenisdone,stickour Balsamic-Glazed Baby Carrots (65 calories) in the oven. Tocomplete this cozy meal, add ½ cup steamed broccoli topped with 1teaspoonoliveoil.

CORNISHHENSMILANESEGremolata, the name given to the tasty blend of chopped fresh parsley,freshlygratedlemonpeel,andpungentgarlicweusehere,isapopularwaytofinishameat,poultry,orfishdishinItaly.Trygremolatascatteredoversteamedgreenbeansornewpotatoes.Seephoto.


MAKES:4-MAINDISHSERVINGS.

2 CORNISHHENS(1½POUNDSEACH)3 TABLESPOONSCHOPPEDFRESHPARSLEY1 TEASPOONEXTRA-VIRGINOLIVEOIL¼ TEASPOONSALT⅛ TEASPOONGROUNDBLACKPEPPER1 SMALLGARLICCLOVE,MINCED½ TEASPOONFRESHLYGRATEDLEMONPEEL

1 Preheat oven to 375°F. Remove giblets and necks from hens; reserve foranother use.With poultry shears, cut each hen lengthwise in half. Rinse henpieceswithcoldrunningwater;patdrywithpapertowels.2Insmallbowl,combine2tablespoonsparsleywithoil,salt,andpepper.Withfingertips, carefully separate skin frommeat on each hen half; spread parsleymixtureunderskin.Placehens,skinsideup,inlargeroastingpan(17”by11½”).

3Roasthens,bastingwithdrippingsthreetimes,untilinstant-readthermometerregisters165°Fwheninsertedintothickestpartofthigh,about50minutes.4 Arrange hens on warm platter. In cup, combine remaining 1 tablespoonparsley,garlic,andlemonpeel;sprinkleoverhens.


MAKEITAMEAL:OurCauliflowerwithRaisins andPineNuts (95calories)isSicilianinorigin,butit’sdelightfulalongsidetheseMilaneseCornishhens.Ifyouwanttoincorporatesomegreens,add½cupbabyspinachtothecaulifloweraftercookingandtosstowiltit.

ROMANCHICKENSAUTÉWITHARTICHOKESThis lightandtangychickendish,studdedwithsweetgrapetomatoesandgarlickyartichokehearts,isservedoverabedofspicyarugula.



1¼ POUNDSCHICKEN-BREASTTENDERS,EACHCUTCROSSWISEINHALF,THENCUTLENGTHWISEINHALF

¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER1 TABLESPOONOLIVEOIL2 GARLICCLOVES,THINLYSLICED1 CAN(13¾TO14OUNCES)ARTICHOKEHEARTS,DRAINED,EACHCUTINTO

QUARTERS½ CUPDRYWHITEWINE½ CUPCHICKENBROTH1 PINTGRAPETOMATOES1 TEASPOONGRATEDFRESHLEMONPEELPLUSADDITIONALFORGARNISH1 BAG(5TO6OUNCES)BABYARUGULA

1 Sprinkle chickenwith salt andpepper to season all sides. In 12-inch skillet,heat 2 teaspoons oil over medium-high heat until very hot. Add chicken andcook 8 minutes or until browned on the outside and no longer pink inside,stirringoccasionally.Withslottedspoon,transferchickentobowl.2Tosameskillet,addremaining1teaspoonoil.Reduceheattomediumandaddgarlic; cook 30 seconds or until golden. Stir in artichokes, and cook 3 to 4minutes or until browned. Stir inwine, and cook 1minute overmedium-highheat.3Addchickenbrothandtomatoes;coverandcook2to3minutesoruntilmosttomatoesburst.Removeskilletfromheat.Returnchickentoskillet;stirinlemonpeel until combined. Arrange arugula on platter; top with sautéed chickenmixture.Garnishchickenwithadditionallemonpeel.


MAKEITAMEAL:Foralightsummerdinner,startwithourSuper-FastAntipasti (280 calories).This chickenandartichokedish is superlow-cal, so you can nosh on some olives,mozzarella, and even salamiandstillnottopthe500-caloriemark.

PROSCIUTTO-WRAPPEDTURKEYCUTLETSAn Italian-style basil andmelon salsa tops these luscious and lean grilledcutlets.Whenbuying cutlets,make sure not to get the ones that are verythinlyslicedforscaloppini.


MAKES:4SERVINGS

2 LIMES1½ CUPSCHOPPED,PEELEDCANTALOUPE1½ CUPSCHOPPED,PEELEDHONEYDEWMELON1 SMALLKIRBYCUCUMBER,SHREDDED(½CUP)1 JALAPEÑOCHILE,SEEDEDANDFINELYCHOPPED¼ CUPLOOSELYPACKEDFRESHBASILLEAVES,CHOPPED¼ TEASPOONSALT4 TURKEYBREASTCUTLETS(1POUNDTOTAL)¼ TEASPOONCOARSELYGROUNDBLACKPEPPER8 THINSLICESPROSCIUTTO(4OUNCES)

1Greasegrillrack.Prepareoutdoorgrillfordirectgrillingovermediumheat.2 From 1 lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Cutremaining lime into 4 wedges and set aside. In medium bowl, combine limejuice, both melons, cucumber, jalapeño, basil, and salt. Makes about 3 cupssalsa.3 Sprinkle turkey cutlets with lime peel and pepper.Wrap each cutlet with 2piecesprosciutto,pressingprosciuttofirmlyontoturkey.4Placeturkeyonhotgrillrackovermediumheatandcook5to7minutes,until

turkey loses its pink color throughout and instant-read thermometer registers165°Fwheninsertedhorizontallyintocenter,turningoveronce.Transferturkeytoplate;servewithsalsaandlimewedges.

PERTURKEYCUTLETPLUS¼CUPSALSA.35GPROTEIN|3GCARBOHYDRATE|4GTOTALFAT(1GSATURATED)|0GFIBER|86MGCHOLESTEROL|865MGSODIUM

MAKEITAMEAL:Grillsomelemon-mintpotatopackets(215caloriesperserving):Quarterthentoss4largeredpotatoeswith2tablespoonsoliveoil, fresh lemonpeeland juice, chopped freshmint, and salt andpeppertotaste.Wrapinheavy-dutyaluminumfoil,covergrill,andcookfor30minutes,turningoverhalfwaythroughcookingtime.

CHICKENANDPESTOSTACKSThesecolorfulstacksofchickenbreasts,veggies,mozzarella,andadrizzleofpestoareasprettyastheyarefuntoeat.



3 TABLESPOONSPREPAREDPESTO3 TABLESPOONSWATER1 LARGESWEETONION(12OUNCES),CUTCROSSWISEINTO4SLICES2 MEDIUMYELLOWPEPPERS,EACHCUTINTOQUARTERS4 MEDIUMSKINLESS,BONELESSCHICKENBREASTHALVES(1½POUNDS)¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER2 TEASPOONSOLIVEOIL4 SLICESFRESHMOZZARELLA1 TOMATO,CUTINTO4SLICES

1Preheatbroilerandplacerack6inchesfromheatsource.Insmallbowl,mix

pesto with water. Spray 15½” by 10½” jelly-roll pan with nonstick cookingspray. Arrange onion slices on pan; brush with 2 tablespoons pesto mixture.Broilonionslices5minutes.Arrangepeppersonpanwithonion;broil12to15minutes longer or until vegetables are tender, turning vegetables over halfwaythroughcooking.2 Meanwhile, with meat mallet, pound chicken placed between two sheetsplasticwraptoeven½-inchthickness;seasonwithsaltandpepper.3In12-inchskillet,heatoilovermediumheatuntilhot.Addchickenandcook6to8minutesoruntilbrownedonbothsides,turningoveronce.4Topchickeninpanwithmozzarellaslices;coverandcook2to3minutesoruntil cheese melts and chicken is no longer pink throughout; chicken shouldregister 165°F when instant-read thermometer is inserted horizontally intocenter.5 To serve, on each dinner plate, stack 1 slice onion, 2 slices pepper, 1 slicetomato, and 1 piece chicken with mozzarella; drizzle with remaining pestomixture.


MAKEITAMEAL:Foracolorfulsweetfinale,topa6-ouncecontainerof plain nonfat yogurt with cup raspberries or your favorite type ofberry(100calories).

CHICKENSALTIMBOCCAThisheartyentréewithprosciuttoandGorgonzolacheesehaslessthan300calories.Really!



4 THINSLICESPROSCIUTTO(2OUNCES)1 (2-OUNCE)CHUNKGORGONZOLACHEESE,CUTINTOTHINSLICES4 MEDIUMSKINLESS,BONELESSCHICKENBREASTHALVES(1½POUNDS)2 TEASPOONSOLIVEOIL½ CUPDRYWHITEWINE1 TABLESPOONFRESHLEMONJUICE1 BAG(5TO6OUNCES)MIXEDBABYGREENS

1Onlargecuttingboardorcookiesheet,arrangeprosciuttoslicesinsinglelayer.Evenly divide Gorgonzola and place in center of prosciutto slices. Place 1chicken breast crosswise on each Gorgonzola pile.Wrap each chicken breastwith prosciutto, pressing firmly to encase cheese; secure with toothpick ifnecessary.(Prosciuttowillnotcompletelycoverchicken.)2In12-inchskillet,heatoilovermediumheatuntilhot.Addwrappedchicken,Gorgonzola side down, and cook 12 to 15 minutes, turning over once, untilchicken is browned on both sides, and registers 165°F on instant-readthermometerinsertedhorizontallyintocenter.Transferwrappedchickenbreaststoplatter;coverwithfoiltokeepwarm.3Tosameskillet,addwineandlemonjuiceandheat toboilingovermedium-high heat; boil 2 minutes to reduce sauce by half, stirring occasionally andscrapingupanybrownedbits.Removeskilletfromheat.4 Place greens in large bowl and toss with sauce. Arrange greens on dinnerplatesandtopwithchicken.


MAKE IT A MEAL: This delicious dinner already includes a greensalad, so all you need toworry about is dessert.How about ourBoldBerryGranita(60calories)?Thechickendishandthegranitacomeinatjust355caloriesperserving!

THESKINNYONPOULTRY

The breast is the most tender part of the bird—and also the leanest.Considereveryone’sfavorite,chicken:A3½-ounceportionofbreastmeatwithoutskinhasabout4gramsoffat.Thesameamountofskinlessdarkmeathasabout10gramsoffat.And,whetheryou’reeatingchicken,turkey,duck,orCornishhen,keep

inmindthatremovingpoultryskinslashestheamountoffatalmostinhalf.Youmay prefer, however, to cook poultry with the skin on to keep themoisturein.Thensimplyremovetheskinbeforeeating.Thefatreductionis practically the same, but the cooked bird will be juicier and more

flavorful.

FISH&SHELLFISH

Italy is surroundedby the sea, so seafood is abundant in its cuisine.Here,weoffer a range of healthy and deliciousmains, including a seafood salad and aheartyMediterraneanstew,roastedandsautéedfishpreparations,andtwopastadishes,onetossedwithshrimpandonewithclams.Ifyouhaven’tcookedmuchseafoodathome,givethesesimple,low-caloriedishesatry.Containingamere175to380caloriesandplentyofheart-healthyomega3-s(seegetyouromega-3s),theseflavorfulItalianmainsareasmartwaytoaddskinnyoptionstoyourdiet.

ItalianSeafoodSalad 380caloriesMediterraneanSeafoodStew 375caloriesTrattoria-StyleShrimpFettuccine 350caloriesLinguinewithRedClamSauce 395caloriesSicilianTunawithPuttanescaSauce 240caloriesRoastedHalibutwithFennelandPotatoes 365caloriesCodLivornese 250caloriesRoastSalmonwithCapersandParsley 325caloriesItalian-SpicedShrimpCasserole 245caloriesBakedSnapperwithPeppersandMushrooms 175calories

ITALIANSEAFOODSALADItalians often serve this salad on Christmas Eve, but why not enjoy itthroughouttheyear?It’satastysummer-entertainingdish.

ACTIVETIME:50MINUTES·COOK:55MINUTESPLUSCHILLING


½ POUNDSEASCALLOPS1 POUNDCLEANEDSQUID2TO3LEMONS1 POUNDLARGESHRIMP,SHELLEDANDDEVEINED¼ CUPOLIVEOIL1 SMALLGARLICCLOVE,MINCED

¼ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER2 LARGESTALKSCELERY,CUTINTO½-INCHPIECES¼ CUPFRESHPARSLEYLEAVES¼ CUPGAETAORNIÇOISEOLIVES(OPTIONAL)

1 Pull tough crescent-shapedmuscle from side of each scallop; discard.Rinsesquid;slicebodiescrosswise into¾-inch-thickrings.Cut tentacles intoseveralpiecesiflarge.Cut1lemonintoslices;fromremaininglemons,squeeze⅓cupjuice.2In5-quartsaucepot,combine2½incheswaterandlemonslices;heattoboilingover high heat. Add shrimp. Reduce heat to medium; cook until shrimp areopaque throughout, 1 to 2 minutes. With slotted spoon, transfer shrimp tocolandertodrain;transfertolargebowl.3Tosaucepot,addscallops;cookjustuntilopaque,2to3minutes.Withslottedspoon, transfer tocolander todrain, thenadd tobowl.Tosaucepot,addsquid;cookuntilopaque,30secondsto1minute.Drainincolander,thenaddtobowl.4 In smallbowl,whisk lemon juice,oil, garlic, salt, andpepperuntilblended.Add dressing, celery, parsley, and olives, if using, to seafood in bowl; toss tomix. Cover and refrigerate salad at least 3 hours to blend flavors or up to 8hours.


MAKEITAMEAL:ServethischilledsaladonsomecrispBibblettuce,then finish with our Buttermilk Panna Cotta with Blackberry Sauce(115calories).Thisrefreshingmealcanbeenjoyedforalittleover500calories.

MEDITERRANEANSEAFOODSTEWAdded in the final half hour, the fresh cod, shrimp, and mussels in this

satisfyingslow-cookerstewkeep their scrumptious flavorand texture.Seephoto.

ACTIVETIME:20MINUTES·SLOW-COOKTIME:3HOURS30MINUTESONHIGH


2 LARGELEEKS,WHITEANDPALEGREENPARTSONLY1½ POUNDSFENNEL(1MEDIUMBULB),TRIMMEDANDFINELYCHOPPED2¼ POUNDSTOMATOES,CHOPPED2 GARLICCLOVES,CHOPPED1 TEASPOONSALT½ TEASPOONFRESHLYGROUNDBLACKPEPPER4 SPRIGSFRESHTHYME8 SPRIGSFRESHFLAT-LEAFPARSLEY,STEMSANDLEAVESSEPARATED1 POUNDMUSSELS,BEARDSREMOVED,SCRUBBED1 POUNDSHRIMP(16TO20COUNT),SHELLEDANDDEVEINED12 OUNCESSKINLESSCODFILLET,CUTINTO4-INCHPIECES2 TEASPOONSEXTRA-VIRGINOLIVEOIL4 CRUSTYDINNERROLLS

1Cutrootendsfromleeks.Cuteachleeklengthwiseinhalf,theninto¼-inch-thick slices. Place in large bowl of cold water. With hands, swish leeks toremovegrit.Repeatprocess,changingwaterseveraltimes.Drain.2Transferleeksto6-quartslow-cookerbowlalongwithfennel,tomatoes,garlic,salt, and pepper. With kitchen twine, tie thyme and parsley stems together,reservingtheparsleyleaves.Buryinvegetablemixture.3CoverwithlidandcookonHighfor3hours.Stirinmusselsandshrimp,andlay fishon top. Immediately cover and cook30 to40minutes longer, or untilmusselsopenandshrimpandfishturnopaquethroughout.4 Divide mussels among serving dishes. Discard herb bundle. Divide stewamongservingdishes.Drizzleoiloverstew.Chopreservedparsley leavesandsprinkleoverstew.Servewithrolls.

PERSERVING. 32G PROTEIN | 46G CARBOHYDRATE | 7G TOTAL FAT (1G SATURATED) 6GFIBER|112MGCHOLESTEROL|1,250MGSODIUM

MAKEITAMEAL:Thismouthwateringstewisalreadypairedwithacrustyrolltosoakupthesucculentbroth.Foracoolingfinish,enjoyascoopofstore-boughtItalianice(125calories)inyourfavoriteflavor.

TRATTORIA-STYLESHRIMPFETTUCCINEClassic and quite simple to prepare, this shrimp and pasta dish can beserved as a one-dish meal, thanks to the bag of fresh spinach that getsincorporatedatthelastminute.



12 OUNCESFETTUCCINEORSPAGHETTI2 TABLESPOONSOLIVEOIL1 MEDIUMONION,CHOPPED2 GARLICCLOVES,THINLYSLICED½ CUPDRYWHITEWINE1 BOTTLE(8OUNCES)CLAMJUICE½ TEASPOONSALT1 POUNDSHELLEDANDDEVEINEDLARGESHRIMP,TAILPARTOFSHELLLEFT

ONIFYOULIKE1 BAG(5TO6OUNCES)BABYSPINACH⅓ CUPLOOSELYPACKEDFRESHPARSLEYLEAVES,CHOPPED

1Cookpastaaslabeldirects.2Meanwhile,in12-inchskillet,heatoilovermediumheatuntilhot.Addonionandgarlic,andcook10minutesoruntilgoldenandtender,stirringoften.Addwine; increaseheat tomedium-highandcook1minute.Stir inclam juiceandsalt;heattoboiling.Stirinshrimp,andcook2to3minutesoruntilshrimpturnopaquethroughout.3Drainpastaandaddtoskilletwithspinachandparsley;tosstocoat.


MAKEITAMEAL:Thisdelightfulshrimppastacanstandaloneasaquickweeknightmeal.But you could also serve it family style,with aprettyplatterofourfreshTomatoandMozzarellaSalad(160calories).Just be sure to watch your portion size; if you limit yourself to theplannedservingsize,that’sanample510-caloriemeal.

LINGUINEWITHREDCLAMSAUCEHere’sabelovedItalianclassic.Ifyoucan’tmakeittothefishmarketforfreshclams,youcansubstitutetwo10-ouncecansofwholebabyclamsplusone-fourthoftheclamliquid.

ACTIVETIME:20MINUTES·TOTALTIME:1HOUR


½ CUPDRYWHITEWINE2 DOZENLITTLENECKCLAMS,SCRUBBED(SEETIP)12 OUNCESLINGUINE3½ CUPSHOMEMADEMARINARASAUCEORBOTTLEDMARINARA1 TABLESPOONBUTTERORMARGARINE,CUTINTOPIECES(OPTIONAL)¼ CUPCHOPPEDFRESHPARSLEY

1Innonreactive12-inchskillet,heatwinetoboilingoverhighheat.Addclams;coverandcookuntilclamsopen,5to10minutes,transferringclamstobowlastheyopen.Discardanyclamsthathavenotopenedafter10minutes.Strainclambrothfromskillet throughsieve linedwithpaper towels; reserve¼cup.Whencool enough to handle, remove clams from shells; discard shells and coarselychopclams.2Meanwhile,inlargesaucepot,cookthepastaaslabeldirects.Drain.3 In same clean 12-inch skillet, combinemarinara sauce, reserved broth, andclams;cookoverlowheatuntilheatedthrough.Inwarmservingbowl,tosspastawithsauceandbutter,ifusing.Sprinklewithparsleyandserve.

TIPWithastiff-bristledbrushorothersturdyscrubber,cleanclamswellundercoldrunningwatertoremovesand.


MAKE IT A MEAL: Our Swiss Chard Sicilian Style (80 calories),studded with yellow raisins and toasted pine nuts, makes a niceaccompanimenttothispasta—anda475-caloriemeal.

SICILIANTUNAWITHPUTTANESCASAUCEA robust sauce of tomatoes, Kalamata olives, capers, and chopped freshbasilcomplementstheflavorofthemarinatedtunasteaks.

ACTIVETIME:25MINUTES·TOTALTIME:30MINUTESPLUSMARINATING


6 TABLESPOONSOLIVEOIL5 TABLESPOONSFRESHLEMONJUICE4 ANCHOVYFILLETS,CHOPPED1 GARLICCLOVE,FINELYCHOPPED¼ TEASPOONDRIEDTHYME⅛ TEASPOONGROUNDBLACKPEPPER8 TUNASTEAKS,¾INCHTHICK(5OUNCESEACH)1 LARGESTALKCELERY,CHOPPED3 RIPEMEDIUMPLUMTOMATOES,CHOPPED2 GREENONIONS,SLICED¼ CUPPITTEDKALAMATAORNIÇOISEOLIVES,COARSELYCHOPPED2 TABLESPOONSCAPERS,DRAINED¼ CUPCHOPPEDFRESHBASIL

1 In 13” by 9” baking dish, combine 3 tablespoons oil, 3 tablespoons lemonjuice,anchovies,garlic,thyme,andpepper.Addtuna,turningtocoat.Coverandmarinateatleast45minutesorupto2hours,turningonce.2In2-quartsaucepan,heatremaining3tablespoonsoilovermediumheat.Addcelery and cook 5minutes. Stir in tomatoes, green onions, olives, and capers;cook until mixture has thickened slightly, about 5 minutes. Stir in basil andremaining2tablespoonslemonjuice;keepwarm.3Preheatbroiler.Placetunaonrackinbroilingpan.Placepanunderbroileratclosest position to heat source. Broil tuna about 3minutes per side until palepink in center (medium) or until desired doneness. (Instant-read thermometer

insertedhorizontallyintocenteroftunashouldregister145°F.)Servewithsauce.


MAKEITAMEAL:RoundoutthismealwithourCreamyPolenta(175calories).Andwhileyou’reatit,enjoyaglassofwine(100calories).Ahigh-acidwinelikeChiantiClassicoorBarberawouldpairwellwiththeboldtomatosauceandbringyourdinnerinatjustover500calories.

ROASTEDHALIBUTWITHFENNELANDPOTATOESSambuca is a popular Italian liqueur, but you can use any anise-flavoredliqueur, including Pernod. A jigger of these spirits subtly enhances thenaturallicoriceflavorfoundinthefennel.

ACTIVETIME:15MINUTES·TOTALTIME:1HOUR


1 LARGELEEK1 POUNDYUKONGOLDPOTATOES,UNPEELEDANDTHINLYSLICED1½ POUNDSFENNEL(1MEDIUMBULB),COREDANDTHINLYSLICED,SOME

FRONDSFROMBULBRESERVEDFORGARNISH4 TEASPOONSEXTRA-VIRGINOLIVEOIL¾ TEASPOONSALT⅜ TEASPOONGROUNDBLACKPEPPER4 PIECESSKINLESSHALIBUTFILLET(6OUNCESEACH)2 TABLESPOONSANISE-FLAVORLIQUEUR(SEEABOVE)ORWHITEWINE1 TEASPOONFENNELSEEDS1 LEMON,THINLYSLICED

1 Cut off roots and trim dark-green top from leek. Discard any tough outerleaves.Thinlysliceleek.Rinseleekthoroughlyinbowlofcoldwater;swishtoremoveanysand.Withhands,transferleektocolander,leavingsandinbottomofbowl.Drainwell.2 Preheat oven to 425°F. Spray 13” by 9” glass baking dish with nonstickcooking spray. To baking dish, add leek, potatoes, fennel, 1 tablespoon oil,½teaspoon salt, and¼ teaspoon pepper; toss to coat, then spread evenly. Roastvegetables35minutesoruntiltender,stirringoncehalfwaythroughroasting.3Placehalibutonvegetables;drizzlewith liqueur and remainingoil.Sprinklewith fennel seeds, and remaining¼ teaspoon salt, and teaspoon pepper. Placelemon slices on halibut; return dish to oven and continue roasting 10 to 12minutesorjustuntilhalibutturnsopaqueincenter.Toserve,sprinklewithfennelfronds.


MAKE IT A MEAL: Start off with antipasti—Roasted Prosciutto-Wrapped Asparagus (50 calories) and the Italian pickled vegetablesknownasGiardiniera(35calories).

CODLIVORNESETheTuscanseaporttownofLivornoisfamousforthissimplepreparationof white fish featuring Mediterranean favorites: tomatoes, olives, andcapers.Thedishisclassicallymadewithsnapper,butweusedcod;youcanalsosubstituteflounderortilapia.



1 TABLESPOONCHOPPEDFRESHOREGANOLEAVES2 TEASPOONSGRATEDFRESHLEMONPEEL2 TEASPOONSPLUS2TABLESPOONSOLIVEOIL¼ TEASPOONSALT4 PIECES(6OUNCESEACH)CODFILLET1 PINTCHERRYTOMATOES¼ CUPKALAMATAOLIVES,PITTEDANDCOARSELYCHOPPED2 TABLESPOONSDRAINEDCAPERS⅛ TEASPOONCRUSHEDREDPEPPERFLAKES2 GARLICCLOVES,MINCED¼ CUPLOOSELYPACKEDFRESHPARSLEYLEAVES,CHOPPED

1Incup,combineoregano,lemonpeel,2teaspoonsoil,andsalt.Rubbothsidesofcodfilletswithoreganomixture.2Innonstick12-inchskillet,heat1tablespoonoilovermediumheat.Addcodtoskillet, and cook 8 to 10 minutes or just until fish turns opaque throughout,turningoveronce.(Instant-readthermometerinsertedhorizontallyintocenterof

filletshouldregister145°F.)Transfercodfilletstodinnerplates.3 In same skillet, heat remaining 1 tablespoon oil over medium heat. Stir intomatoes,olives,capers,crushedredpepper,andgarlic;cook6to8minutesorjustuntiltomatoesareheatedthroughandskinssplit.Stirinparsley;servewithcod.


MAKE ITAMEAL: This rustic fish dish would be nice with a half-portionofourSopressataandRomaBeanSalad (140 calories). FinishwithaglassofsparklingItalianwhitewine,likeProsecco(120calories)fora510-caloriemeal.

GETYOUROMEGA-3S

Despitetheirreputationforcloggingarteriesandpackingonunwantedpounds,notallfatsarevillainous.Indeed,onetypeofpolyunsaturatedfat,omega-3,isthoughttocombatheartdisease.Omega-3shelpinhibittheformationofbloodclotsandreducetheincidenceofheartbeatabnormalities.You’llfindomega-3sinfish—andtheoilierthefish,themoreomega-3itcontains.Sobesuretoincludeoilyfishlikesalmon,bluefintuna,mackerel,andsardinesinyourdiet.

ROASTSALMONWITHCAPERSANDPARSLEYAwhole salmon filletwitha crusty crumb-and-herb topping looks festive,tastesfabulous,andissurprisinglyquickandeasytoprepare.



3 TABLESPOONSBUTTERORMARGARINE⅓ CUPPLAINDRIEDBREADCRUMBS¼ CUPLOOSELYPACKEDFRESHPARSLEYLEAVES,MINCED3 TABLESPOONSDRAINEDCAPERS,MINCED1 TEASPOONDRIEDTARRAGON,CRUMBLED2 TEASPOONSGRATEDFRESHLEMONPEEL¼ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER1 WHOLESALMONFILLET(2POUNDS)LEMONWEDGES

1Preheatovento450°F.In1-quartsaucepan,meltbutteroverlowheat.Removesaucepanfromheat;stirinbreadcrumbs,parsley,capers,tarragon,lemonpeel,salt,andpepper.2Line15½”by10½”jelly-rollpanwithfoil;greasefoil.Placesalmon,skinsidedown, in pan and pat crumbmixture on top.Roast until salmon turns opaquethroughout and topping is lightly browned, about 30 minutes. (Instant-readthermometerinsertedhorizontallyintocenteroffilletshouldregister145°F.)3Withtwolargespatulas,carefullytransfersalmontoplatter,allowingsalmonskintoremainattachedtofoil.Servewithlemonwedges.


MAKE IT A MEAL: For easy 500-calorie entertaining, serve thissalmonwithAsparagusGremolata(65calories)andsomeherb-roastedpotatoes(125calories).Tomakefourservings,toss1½poundssmallred

potatoes,cutinhalf,with2tablespoonsbutter,freshparsley,lemonpeel,andsaltandpepper.Wrapinafoilpacketandroastthemwiththefishfor25minutes,oruntiltender.

ITALIAN-SPICEDSHRIMPCASSEROLEBothquickand flavorful, thishealthful shrimpdishonricegets its flavorfromavarietyofItalianherbsandspices.



1 CUPLONG-GRAINWHITERICE1¾ CUPSHOTWATER1 TABLESPOONOLIVEOIL1 SMALLONION,FINELYCHOPPED1 TABLESPOONFRESHOREGANOLEAVES,MINCED½ TEASPOONCRUSHEDREDPEPPER,ORTOTASTE2 GARLICCLOVES,CRUSHEDWITHGARLICPRESS1 CUPDRYWHITEWINE1 CAN(14½OUNCES)NO-SALT-ADDEDDICEDTOMATOES,DRAINEDWELL½ TEASPOONSALT½ TEASPOONGROUNDBLACKPEPPER1 POUND16-TO20-COUNTSHRIMP,SHELLEDANDDEVEINED,TAILPARTOF

SHELLLEFTONIFYOULIKE8 LEAVESBASIL,VERYTHINLYSLICED,FORGARNISH

1Preheatovento400°F.2In3-quartshallowbakingdish,combinericeandwater.Covertightlywithfoilandbake20minutes.3Meanwhile, in5-to6-quart saucepot,heatoilovermediumheat.Addonion,oregano, and crushed red pepper; cook 3 minutes, stirring occasionally. Addgarlic and cook 30 seconds or until golden, stirring. Add wine and heat toboiling; reduce heat to medium-low and simmer 6 minutes or until wine isreduced by half, stirring occasionally. Stir in tomatoes, salt, and black pepper.Removefromheat.4 Arrange shrimp on top of rice in baking dish, in single layer. Pour tomato

mixtureevenlyovershrimp;covertightlywithfoilandbake15minutesoruntilshrimpturnopaque.Garnishwithbasil.


MAKE IT AMEAL: A side of Green Beans with Mint (90 calories)makes for awell-rounded dinner. Afterwards, enjoy a cappuccino (80calories)andacookieofyourchoice(30to75calories)yourtotalcaloriecountwillstillbewellunder500.

BAKEDSNAPPERWITHPEPPERSANDMUSHROOMSThisfastfishrecipeisbothultralowfatandlowcalwithoutmissingoutonflavor.It’sadietdishthatyou’llcrave.



1 TABLESPOONOLIVEOIL2 MEDIUMORANGEAND/ORYELLOWPEPPERS,THINLYSLICED1 MEDIUMONION,CHOPPED1 PACKAGE(10OUNCES)SLICEDMUSHROOMS½ CUPDRYWHITEWINE1 TEASPOONFRESHTHYMELEAVES,CHOPPED,PLUSADDITIONALTHYME

LEAVESFORGARNISH6 SKINLESS,BONELESSSNAPPER,SOLE,ORFLOUNDERFILLETS(4OUNCES

EACH)2 TABLESPOONSFRESHLEMONJUICE¼ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER

1Preheatovento450°F.In12-inchskillet,heatoilovermediumheatuntilhot.Addpeppersandonion,andcook10minutesoruntiltender,stirringoften.Addmushrooms,wine,and thyme;cookovermedium-highheat3minutes, stirringfrequently.2 Meanwhile, spray 13” by 9” glass or ceramic baking dish with nonstickcooking spray. Arrange fillets in baking dish, folding narrow ends under.Sprinklewithlemonjuice,salt,andpepper.3Spoonhotvegetablemixturefromskilletontopoffishinbakingdish.Bakefish 15 to 18 minutes or until opaque throughout. (Instant-read thermometerinserted horizontally into center of fillet should register 145°F.) Garnish withadditionalthymeleaves.

PER SERVING. 26G PROTEIN | 9G CARBOHYDRATE | 4G TOTAL FAT (1G SATURATED) 2G

FIBER|42MGCHOLESTEROL|175MGSODIUM

MAKEITAMEAL:Foracozy455-caloriedinner,pairthisbakedfishwith our Parmesan Brussels Sprouts (145 calories). Finish with aChianti-RoastedPear(135calories).

IRRESISTIBLEADD-ONSTomakeyourmealplanningabreeze,we’veorganizedtheadd-onrecipesinthefollowingchaptersbycaloriecount—fromlowesttohighest.Chooseyourmaindishfromtheprecedingchapters,thenselectoneormoreofthesetemptingstarters,sides,anddessertstoroundoutyourmeal.So,ifyou’repreparingPastaPrimavera,a325-caloriemaindish,youcouldaddourlusciousHealthyMakeoverTiramisu(175calories)tocreatea500-caloriedinner.Oryoucouldenjoytwolower-calorieadd-onsinstead:ananti-pastoofRoastedProsciutto-WrappedAsparagus(50calories)andanArugulaandOliveSalad(125calories)ontheside—andyourdinnerstilladdsupto500caloriestotal.It’sthateasy!

ANTIPASTI&OTHERSTARTERS

Antipasto(pluralantipasti)literallymeans“beforethepasta”andreferstobothhotandcoldhorsd’oeuvres.Thecontentsoftraditionalantipastoplattersvariesfrom region to region and includes everything from curedmeats and cheeses,olivesandpickledvegetables,tosmokedfish.Here,weofferatemptingvariety,includingasparagusspearswrappedinprosciutto,bruschetta,andafreshtomatoandmozzarella salad.Calories range from a 35-calorie pickle dish to awholeantipastoselectionfor280calories,soyou’llfindamatchtosuitwhatevermaindishyouselect.

Giardiniera 35caloriesRoastedProsciutto-WrappedAsparagus 50caloriesGarlicandHerbBread 110caloriesArugulaandOliveSalad 125caloriesChilledTuscan-StyleTomatoSoup 145caloriesTomatoandMozzarellaSalad 160caloriesTomatoandRicottaSalataBruschetta 170caloriesRoman-StyleArtichokes 185caloriesZucchiniCarpaccio 205caloriesSuper-FastAntipasti 280calories

GIARDINIERA

Thispickledassortmentofvegetablesisoftenservedasanantipasto.

ACTIVETIME:1HOUR·TOTALTIME:1HOUR20MINUTESPLUSCHILLING

MAKES:10CUPSOR20ANTIPASTOSERVINGS

½ SMALLHEADCAULIFLOWER,CUTINTOSMALLFLOWERETS(1½CUPS)1 LARGEREDPEPPER,CUTINTO1-INCHPIECES1 CUPTHICKLYSLICEDCARROT(2LARGE)2 LARGESTALKSCELERY,THICKLYSLICED½ (5-OUNCE)JARGREENOLIVES,DRAINED

½ CUPSUGAR2¼ CUPSDISTILLEDWHITEVINEGAR¼ CUPWATER1 TABLESPOONKOSHER,CANNING,ORPICKLINGSALT¼ TEASPOONMUSTARDSEEDS⅛ TEASPOONCRUSHEDREDPEPPER

1 In largebowl, combinecauliflower, redpepper, carrot, celery, andolives. Innonreactive 4-quart saucepan, combine sugar, vinegar,water, and salt; heat toboilingoverhighheat,stirringoccasionally.Reduceheattolow.2Incontainerwithlidandlargeenoughtoholdvegetables,placemustardseedsandcrushedredpepper;packvegetablesintocontainerandpourhotbrineover,makingsurevegetablesarecompletelycoveredwithbrine.3Allow giardiniera to cool, then chill for 3 hours before serving. Refrigeratepicklesinanairtightcontainerforupto1week.

PER¼-CUPSERVING.0GPROTEIN|8GCARBOHYDRATE|0GTOTALFAT(0GSATURATED)|1GFIBER|0MGCHOLESTEROL|443MGSODIUM

ROASTEDPROSCIUTTO-WRAPPEDASPARAGUS

ThisclassicItalianfingerfoodrequiresonlythreeingredients.Usemedium-sizedasparagusspearsbecausetheyareeasiertohandle.


MAKES:12ANTIPASTOSERVINGS

Place24trimmedasparagusspearsand¼cupboilingwaterinlargeroastingpancoveredwithfoil.Inapreheated400°Foven,steamasparagusuntiltender,10to15minutes;transfertopapertowelstodrain,andwipepandry.Assemble12 thin slices prosciutto (8 ounces), each cut in half lengthwise, and½ cupfreshlygratedParmesancheese.Onwaxedpaper,place1thinstripprosciuttoand sprinkle with 1 teaspoon freshly grated Parmesan; roll prosciutto aroundspear—it will overlap slightly to cover the spear. Repeat with remainingasparagus,prosciutto,andParmesan.Roastuntilasparagusisheatedthroughandprosciuttojustbeginstobrown,about10minutes.

PER SERVING (2 SPEARS). 7G PROTEIN | 1G CARBOHYDRATE | 2G TOTAL FAT (1GSATURATED)|1GFIBER|15MGCHOLESTEROL|540MGSODIUM

GARLICANDHERBBREAD

Here’saclassicItalianfavoritetopairwithpasta.Wecallfordriedoreganoin this recipe,butyoucan swap in1 tablespoonchopped freshoregano ifyouprefer.


MAKES:10SLICES

Preheat oven to 350°F. Slice 1 loaf Italian bread in half lengthwise. On cutsidesofbread,sprinkle2tablespoonsoliveoil;2clovesgarlic,finelychopped;1teaspoondriedoregano;and1tablespoonfreshlygratedParmesancheese.Wrapbread in aluminum foil; bake15minutes or until topof bread is lightlybrowned.

PERSLICE.3GPROTEIN|16GCARBOHDYDRATE|4GTOTALFAT(1GSATURATED)1GFIBER|0MGCHOLESTEROL|188MGSODIUM

ARUGULAANDOLIVESALAD

Pepperyarugula,roastedpeppers,andsaltyolivesandParmesanmakeforapiquantsalad.

TOTALTIME:10MINUTES


Inlargebowl,combine6ouncesbabyarugula,2thinlyslicedjarredroastedred peppers, ¼ cup halved pitted Kalamata olives, and 3 tablespoonsBalsamicVinaigrette(seeBalsamicvinaigrettevariation).Tosstocoat.Divideamongservingplates.Withvegetablepeeler,shave1ounceParmesancheeseintopaper-thinslicesoversalads.


CHILLEDTUSCAN-STYLETOMATOSOUP

ThelushsummerflavorsofTuscanyshineinthisrefreshing,easy-to-makecoldtomatosoup.Weblendcubesofcountrybreadinwiththetomatoestoachieveathickerbodyandavelvetymouthfeel.

TOTALTIME:15MINUTESPLUSCHILLING

MAKES:6CUPSOR4FIRST-COURSESERVINGS

In small skillet, heat1 teaspoon olive oil overmedium heat until hot. Add1mincedgarlicclove andcook1minute, stirring.Removeskillet fromheat. Infoodprocessorwithknifebladeattached,pulse2cups1-inchcubescountry-stylebreaduntilcoarselychopped.Add3poundsripetomatoes,eachcutintoquarters, and sautéed garlic; pulse until soup is almost pureed.Pour soup intobowl; stir in¼ cup loosely packed fresh basil leaves, chopped, 1 teaspoon

sugar,and½teaspoonsalt.Coverand refrigerateuntilwellchilled,at least2hoursorovernight.Garnisheachservingwithadditionalfreshbasilleaves.


THEGOODNESSOFTOMATOES

Italianfareusesanabundanceoftomatoes,bothfreshandcooked.Notonlydotheyaddbeautifulflavorandcolor,asintheTuscan-styletomatosoupshownabove,theyareloadedwithnutrients,too.Asingleserving(1cup)ofuncookedtomatoesisanexcellentsourceofvitaminC,whichalsoenhancesthebody’sabilitytoabsorbiron.Tomatoesalsocontainlycopene

andothersubstancesassociatedwithloweringtheriskofcertaincancers.However,lycopeneismorereadilyabsorbedbythebodyfromcookedtomatoes,somakesuretopreparerecipesthatincorporatecookedorroastedtomatoes;ourHomemadeMarinaraSauceandBraciolewithGrapeTomatoesaregoodchoices.

TOMATOANDMOZZARELLASALAD

Tossfarm-standtomatoes(welovetousered,yellow,andorange)withbasilandextra-virginoliveoilforoneofsummer’ssimplepleasures.Forthebestflavor,don’trefrigeratethissalad.

TOTALTIME:20MINUTES

MAKES:4SIDE-DISHSERVINGS

3 POUNDSTOMATOES,CUTINTO1½-INCHCHUNKS8 OUNCESLIGHTLYSALTED,SMALLFRESHMOZZARELLABALLS,EACHCUTIN

HALF,OR1PACKAGE(8OUNCES)MOZZARELLACHEESE,CUTINTO½-INCHCHUNKS

1 CUPLOOSELYPACKEDFRESHBASILLEAVES,CHOPPED3 TABLESPOONSEXTRA-VIRGINOLIVEOIL¾ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER

Inlargebowl,tosstomatoes,mozzarella,basil,oil,salt,andpepperuntilevenlymixed.


TOMATOANDRICOTTASALATABRUSCHETTA

Here’severyone’sfavoriteItalianstarter,twoways.LookforricottasalataatItalianmarketsorspecialtycheeseshops.Seephoto.


MAKES:16BRUSCHETTA

1 LOAF(8OUNCES)ITALIANBREAD,CUTONDIAGONALINTO½-INCH-THICKSLICES

8 GARLICCLOVES,EACHCUTINHALF1 POUNDRIPEPLUMTOMATOES(6MEDIUM),SEEDEDANDCUTINTO½-INCH

PIECES1 TABLESPOONFINELYCHOPPEDREDONION1 TABLESPOONCHOPPEDFRESHBASIL4 OUNCESRICOTTASALATAORGOATCHEESE,CUTINTO½-INCHPIECES2 TABLESPOONSEXTRA-VIRGINOLIVEOIL2 TEASPOONSBALSAMICVINEGAR¼ TEASPOONSALT¼ TEASPOONCOARSELYGROUNDBLACKPEPPER

1 Preheat oven to 400°F. Arrange bread on jelly-roll pan. Bake until lightlytoasted,about5minutes.Rubonesideofeachslicewithcutgarlic.2Meanwhile, inmediumbowl, gently toss tomatoes, onion, basil, cheese, oil,vinegar,salt,andpepperuntilcombined.3Toserve,spoontomatomixtureontogarlic-rubbedsideoftoastslices.

PERBRUSCHETTA.2GPROTEIN|9GCARBOHYDRATE|4GTOTALFAT(1GSATURATED)1GFIBER|6MGCHOLESTEROL|236MGSODIUM

TUSCANWHITEBEANBRUSCHETTA

Toastbreadasdirected.Inbowl,withfork,lightlymash1can(15to19ounces)whitekidneybeans (cannellini), rinsed anddrained,with1 tablespoon freshlemonjuice.Stirin1tablespoonoliveoil,2teaspoonschoppedfreshparsley,1 teaspoon chopped fresh sage, ¼ teaspoon salt, and⅛ teaspoon groundblackpepper.Spoonmixtureovergarlic-rubbedsideof toast.Sprinklewith1teaspoonchoppedfreshparsley.

PERBRUSCHETTA.2GPROTEIN|4GCARBOHYDRATE|1GTOTALFAT(0GSATURATED)7GFIBER|0MGCHOLESTEROL|77MGSODIUM

ROMAN-STYLEARTICHOKES

This stuffed vegetable recipe is best prepared in the springtime, whenartichokesareinseason.



2 TABLESPOONSFRESHLEMONJUICE8 MEDIUMARTICHOKES1½ CUPSLOOSELYPACKEDFRESHMINTLEAVES,CHOPPED1 CUPFRESHBREADCRUMBS(FROM2SLICES)1 CUPPLAINDRIEDBREADCRUMBS½ CUPFRESHLYGRATEDPECORINO-ROMANOCHEESE3 TABLESPOONSEXTRA-VIRGINOLIVEOIL

2 GARLICCLOVES,FINELYCHOPPED½ TEASPOONSALT¼ TEASPOONGROUNDBLACKPEPPER

1Filllargebowlwithcoldwaterand1tablespoonlemonjuice.2Prepareartichokesasdescribedin“ArtichokeKnow-How,”placingstemsandtrimmedartichokesinbowloflemonwatertopreventthemfrombrowning.3Indeep12-inchskilletornonreactive8-quartDutchovenorsaucepot,heat1inch water to boiling over high heat. Stand artichokes in boiling water; addstemsandreturntoboiling.Reduceheattomedium-low;coverandsimmer30to40minutesor until knife inserted inbottomof artichokegoes in easily.Drainartichokes.4Meanwhile, inmedium bowl, combine remaining 1 tablespoon lemon juice,mint,freshanddriedbreadcrumbs,Romano,oliveoil,garlic,salt,andpepper.5Preheatoven to400°F.Whenartichokesare cool enough tohandle,pulloutpricklycenterleavesfromeachartichoke;withteaspoonormelonballer,scrapeoutfuzzychoke(withoutcuttingintoheart)anddiscard.Finelychopstems;stirintomintmixture.6Standartichokeson15½”by10½”jelly-rollpan,stemsidesdown.Foreachartichoke, pull leaves to open slightly; spoon scant ½ cup mint mixture intocentercavity.Bake20to25minutesoruntilstuffingisgoldenandartichokesareheatedthrough.

PER¼-CUPSERVING.7GPROTEIN|24GCARBOHYDRATE|8GTOTALFAT(2GSATURATED)|1GFIBER|5MGCHOLESTEROL|440MGSODIUM

ARTICHOKEKNOW-HOW

Whenshopping,lookforartichokesthatarecompact,firm,andheavyfortheirsize.They’reattheirpeakinAprilandMay.Inspringandsummer,choosethosewithanevengreencolor.Infallandwinter,it’sokaytobuy

artichokeswithtouchesoflightbrownorbronzeontheouterleaves;thisiscausedbyfrost(anddoesn’taffecttheflavor).Artichokesrangeinsizefrombaby(2ounces)tojumbo(20ounces),butsizeisnotasignofmaturity;they’reallfullygrownwhenpicked.Cookedorraw,theykeepforaweekintherefrigerator.

Toprepareartichokesforcooking:

STEP1:Withasharpknife,cut1inchstraightacrossthetop.Cutoffthestemsotheartichokecanstandupright.Peelthestem.

STEP2: Pull off the outer dark green leaves from the artichoke bottom.Withkitchenshears,trimthethornytipsoftheleaves.

STEP3:Spreadtheartichokeopenandcarefullycutaroundthechokewitha small knife, then scrape out the center petals and fuzzy center portionwithateaspoonanddiscard.Rinsetheartichokewell.(Youcanremovethechokeaftercooking,butyouhavetowaittilltheartichokecoolsabit.)

ZUCCHINICARPACCIO

This light summer salad features layers of zucchini and avocado drizzledwithalemondressingandsprinkledwithpinenuts.

TOTALTIME:35MINUTES


From1lemon,finelygrate½teaspoonpeelandsqueeze2tablespoonsjuiceintosmallbowl.Withwirewhisk,stirin2tablespoonsextra-virginoliveoiland⅛teaspooneachsaltandgroundblackpepper.With sharpknifeor adjustablebladeslicer,cut2largezucchini intopaper-thinslices.Onlargeservingplate,arrange zucchini in overlapping layers with thin slices from 1 ripe avocado.Drizzle lemon dressing all over vegetables and top with¼ cup toasted pinenuts.


SUPER-FASTANTIPASTI

Here’s an easy Italian antipasto platter that includes hummus, a MiddleEasternchickpeapureeborrowedfromItaly’sMediterraneanneighbors.

TOTALTIME:15MINUTES


1 CONTAINER(8OUNCES)STORE-BOUGHTHUMMUS8 OUNCESSMOKEDMOZZARELLACHEESE,THICKLYSLICED4 OUNCESSALAMI,THINLYSLICED2 BUNCHESRADISHES,TOPSTRIMMED1 SMALLFENNELBULB,CUTINTOTHINWEDGES2 LARGECARROTS,SLICEDDIAGONALLY½ CUPMIXEDOLIVESBREADSTICKSAND/ORCRACKERS

Spoon hummus into bowl and place on large tray or cutting board. Arrangemozzarella, salami, radishes, fennel, carrots, olives, and bread sticks aroundhummus.


VEGETABLES&SIDES

Flavorful Italian ingredients like Parmesan, balsamic vinegar, and fresh herbsmakeeverydayvegetables andgrains extraordinary.Tocomplementyour400-calorie(orless)maindish,choosefromroastedbabycarrotsorgrilledeggplantcaponata, crumb-topped tomatoes, or asparagus sprinkledwith gremolata, andother fresh,colorfulveggiesides. Ifyou’re lookingforsomethingheartier,ourpolenta—withoptionstoprepareitthreedifferentways—fitsthebill.Mangia!

Balsamic-GlazedBabyCarrots 65caloriesAsparagusGremolata 65caloriesGrilledEggplantCaponataSalad 75caloriesSwissChardSicilianStyle 80caloriesGarlickyEscarolewithWhiteBeans 80caloriesGreenBeanswithMint 90caloriesCauliflowerwithRaisinsandPineNuts 95caloriesGarlic-CrumbedTomatoes 125caloriesSpaghettiSquashwithOlivesandPecorino 125caloriesParmesanBrusselsSprouts 145caloriesCreamyPolenta 175calories

BALSAMIC-GLAZEDBABYCARROTS

This side dish is perfect for a family dinner or a large dinner party; thebalsamicglazeaddsaflavorbursttoeverydaycarrots.



Preheatoven to400°F.Trim2poundsbabycarrots (seeTip), leaving1 inchgreenstemson.Withvegetablebrush,scrubcarrotsandrinseundercoldwater.Patdrywithpaper towels. In15½”by10½” jelly-rollpan, tosscarrotswith1tablespoonoliveoil,¼teaspoonsalt,and½teaspoongroundblackpepper.

Roast25minutes.Stirin2tablespoonswhiteortraditionalbalsamicvinegarand1tablespoonsugaruntilcarrotsarecoated.Roast6to8minuteslongeroruntilcarrotsaretenderandsugarhasdissolved.

TIPInspringtime,bunchesoffreshbabycarrotsshouldbereadilyavailableatsupermarkets and farmers’ markets. If not, use 2 pounds medium carrots,quartered lengthwise then halved crosswise. For this recipe, we don’trecommend using prepackaged “baby” carrots; they require a much longerroastingtime,andwe’vefoundtheydon’tcaramelizeaswell.


ASPARAGUSGREMOLATA

For this fresh-as-spring sidedish, blanchedasparagus is blanketedwith alemony,herbedbreadcrumbmix.Seephoto.



1¼ TEASPOONSSALT2 POUNDSJUMBOASPARAGUS,TRIMMEDANDPEELED1 GARLICCLOVE,FINELYCHOPPED4 TEASPOONSEXTRA-VIRGINOLIVEOIL1 TEASPOONFRESHLYGRATEDLEMONPEEL¼ CUPPANKO(JAPANESE-STYLEBREADCRUMBS)1 TABLESPOONWATER¼ CUPFINELYCHOPPEDFRESHFLAT-LEAFPARSLEYLEAVES¼ TEASPOONGROUNDBLACKPEPPER

1Heatlargecoveredsaucepotofwatertoboilingoverhighheat.Filllargebowlwithiceandwater.2Add1teaspoonsalt,thenasparagus,toboilingwater.Cookuncovered5to6minutes or until spears are bright green and knife pierces stalks easily. Withtongs,transferdirectlytobowloficewater.Whenasparagusiscool,drainwell.Roll between paper towels to dry. Asparagus can be refrigerated in airtightcontainerorzip-tightplasticbaguptoovernight.3 In 12-inch skillet, combine garlic, 1 tablespoon oil, and ½ teaspoon lemonpeel.Cook overmedium heat 2minutes or until golden, stirring occasionally.Add panko and cook 1 to 2 minutes or until golden and toasted, stirringfrequently.Transfertosmallbowl;wipeoutskillet.4Insameskillet,combineasparagus,water,andremaining1teaspoonoil.Cookover medium heat 2 to 5minutes or until heated through, turning frequently.Transfertoservingplatter.5Stirchoppedparsley,remaining½teaspoonlemonpeel,remaining¼teaspoonsalt,andpepperintopankomixture.Spoonseasonedpankooverasparagus.

PERSERVING.2GPROTEIN|7GCARBOHYDRATE|4GTOTALFAT(1GSATURATED)2GFIBER|0MGCHOLESTEROL|140MGSODIUM

GRILLEDEGGPLANTCAPONATASALAD

Eggplant simply inhales the smokygoodness from thegrill.Thisdelicioussaladcombinesfreshtomatoes,sweetraisins,andbrinycaperswithgrilledonions,celery,andeggplant.



2 METALSKEWERS(OPTIONAL)2 SMALLREDONIONS,CUTINTO½-INCH-THICKSLICES2 SMALLEGGPLANTS(1TO1¼POUNDSEACH),CUTINTO¾-INCH-THICKSLICESNONSTICKCOOKINGSPRAY4 MEDIUMSTALKSCELERY½ TEASPOONSALT2 TABLESPOONSREDWINEVINEGAR2 TABLESPOONSEXTRA-VIRGINOLIVEOIL1 TEASPOONSUGAR¼ TEASPOONCOARSELYGROUNDBLACKPEPPER1½ POUNDSRIPEPLUMTOMATOES,CUTINTO½-INCHCHUNKS1 CUPKALAMATA,GAETA,ORGREENSICILIANOLIVES,PITTEDANDCHOPPED¼ CUPGOLDENRAISINS3 TABLESPOONSDRAINEDCAPERS½ CUPLOOSELYPACKEDFRESHITALIANPARSLEYLEAVES

1Prepareoutdoorgrillforcovereddirectgrillingovermediumheat.2Meanwhile, foreasierhandling, insertmetalskewers throughonionslices, ifyoulike.Lightlyspraybothsidesofeggplantsliceswithcookingspray.Sprinkleonions,eggplants,andcelerywithsalt.3 Place onions, eggplants, and celery on hot grill rack. Cover grill and cookvegetablesuntiltenderandlightlybrowned,8to10minutes,turningoveronceandtransferringtoplateastheyaredone.Coolslightlyuntileasytohandle.4Cuteggplantsandcelery into¾-inchchunks; coarselychoponions. In largebowl,mixvinegar,oil,sugar,andpepperuntilblended.Stirintomatoes,olives,raisins,capers,andparsley.Addeggplant,onions,andcelery,andgentlytosstocoat.5 Serve salad at room temperature, or if not serving immediately, cover andrefrigerateupto1day.


SWISSCHARDSICILIANSTYLE

Vitamin-richSwisschardandonionsgetsaburstofsalty-sweetflavorfromraisinsandtoastedpinenuts(knownaspignoliinItaly).

TOTALTIME:30MINUTES


1 LARGEBUNCH(1¼POUNDS)SWISSCHARD,RINSEDWELL,TOUGHSTEMENDSTRIMMED

1 TABLESPOONOLIVEOIL1 SMALLONION,CHOPPED¼ CUPGOLDENRAISINS¼ TEASPOONSALT2 TABLESPOONSPINENUTS(PIGNOLI),TOASTED

1CutcenterribsandstemsfromSwisschardleaves.Cutribsandstemsinto½-inchpieces;setaside.Cutleavesinto2-inchpieces;transfertocolandertodrainwell.2In7-to8-quartDutchoven,heatoilovermediumheatuntilhot.Addonionandchard ribs and stems, and cook 7 to 9 minutes or until tender, stirringoccasionally.Adddrainedchardleaves,raisins,andsalt;coverandcook2to3minutesor until leaves are tender.RemoveDutchoven fromheat; stir in pinenuts.


GARLICKYESCAROLEWITHWHITEBEANS

ThisMediterranean-inspired side dishwould also be delightful served ontopoftoastedItalianbreadasanappetizer.



Heat1 tablespoon extra-virginoliveoil in 12-inch skillet overmediumheat.Add2finelychoppedgarlicclovesand¼teaspooncrushedredpepper.Cook1minute, stirring.Add2heads chopped escarole and⅛ teaspoon each saltand ground black pepper. Cook 3 to 4 minutes or until wilted, stirring andtossing.Stirin1can(14½ounces)cannellinibeans,rinsedanddrained,and1tablespooncapers,drainedandchopped.Cook2minutes.


GREENBEANSWITHMINT

You’lllovetheflavoroftheseoven-roastedgreenbeanstossedinalemonyvinaigrette.Servethemwarmoratroomtemperature.



Preheat oven to 450°F. In large roasting pan (17” by 11½”), toss 1½ poundstrimmedgreenbeanswith1tablespoonoiland½teaspoonsalt.Roastbeans,stirringtwice,until tenderandslightlybrowned,25to30minutes.Meanwhile,from2lemons,grate1tablespoonpeelandsqueeze2tablespoonsjuice.Chop½cuplooselypackedfreshmintleavesand2tablespoonslooselypackedfreshoregano leaves. In large bowl,withwirewhisk,mix lemonpeel and juice,¼teaspoongroundblackpepper,2 tablespoonsoliveoil,and¼teaspoonsaltuntil blended. When green beans are done, add to vinaigrette in bowl. Addchoppedmint andoregano; toss until beans are evenly coated.Servewarmorcoverandrefrigerateupto1day.


CAULIFLOWERWITHRAISINSANDPINENUTS

This Sicilian-inspired side dish has just a touch of anchovy for authenticflavor.Ifyouprefertoomittheanchovy,addalittlemoresalt.



8 CUPSWATER1 LARGEHEADCAULIFLOWER(2½POUNDS),CUTINTO1½-INCHFLOWERETS2¼ TEASPOONSSALT2 TABLESPOONSOLIVEOIL2 GARLICCLOVES,CRUSHEDWITHSIDEOFCHEF’SKNIFE1 TEASPOONANCHOVYPASTE(OPTIONAL)¼ TEASPOONCRUSHEDREDPEPPER¼ CUPGOLDENRAISINS2 TABLESPOONSPINENUTS(PIGNOLI),LIGHTLYTOASTED1 TABLESPOONCHOPPEDFRESHPARSLEY

1 In5-quartDutchoven,heatwatertoboilingoverhighheat.Addcauliflowerand2teaspoonssalt;returntoboiling.Cookuntiltender,5to7minutes;drain.WipeDutchovendry.2 In sameDutch oven, heat oil overmedium heat.Add garlic and cook untilgolden.Addanchovypaste,ifusing,andcrushedredpepper;cook15seconds.Add cauliflower, raisins, pine nuts, and remaining ¼ teaspoon salt; cook,stirring,untilheatedthrough,about2minutes.Toserve,sprinklewithparsley.

PERSERVING.2GPROTEIN|9GCARBOHYDRATE|6GTOTALFAT(1GSATURATED)2GFIBER|0MGCHOLESTEROL|401MGSODIUM

GARLIC-CRUMBEDTOMATOES

Oven-roastedtomatoesaretoppedwithbreadcrumbsseasonedwithgarlic,basil,andParmesanforasimplebutyummysidedish.



2 TABLESPOONSBUTTERORMARGARINE1 GARLICCLOVE,CRUSHEDWITHGARLICPRESS½ CUPFRESHBREADCRUMBS¼ CUPLOOSELYPACKEDFRESHBASILORPARSLEYLEAVES,CHOPPED¼ CUPFRESHLYGRATEDPARMESANCHEESE

¼ TEASPOONSALT⅛ TEASPOONGROUNDBLACKPEPPER2 RIPELARGETOMATOES(12OUNCESEACH),COREDANDCUTCROSSWISEIN

HALF

1Arrangeovenrackinupperthirdofoven.Preheatovento425°F.Linecookiesheetwithfoil.2In10-inchskillet,meltbutterovermediumheat.Addgarlicandcook,stirring,until fragrant, about1minute.Removeskillet fromheat; stir inbreadcrumbs,basil,Parmesan,salt,andpepper.3Place tomatohalves,cutsidesup, inpreparedpan.Topwithcrumbmixture.Roastuntiltomatoesareheatedthroughandtoppingisgolden,about15minutes.


SPAGHETTISQUASHWITHOLIVESANDPECORINO

Cook spaghetti squash the no-fuss way using the microwave—then justscrapeitintostrands,garnish,andserve.



Pierce 1 small spaghetti squash (2½ pounds) all over. On plate,microwavesquash on High for 14 minutes or until tender; let cool. Cut squash in halflengthwise;discardseeds.Withfork,scrapesquashlengthwise;placestrandsinmediumbowl.Pitandchop¼cupKalamataolives;addtobowlalongwith3tablespoons freshlygratedPecorino-Romano,2 tablespoonschopped freshparsley,1tablespoonoliveoil,and2teaspoonsredwinevinegar.


PARMESANBRUSSELSSPROUTS

RoastedBrusselssproutsareirresistibletossedwithalittleredwinevinegarandgratedParmesancheese.

PREPTIME:10MINUTES·TOTALTIME:30MINUTES

MAKES:3CUPSOR4SIDE-DISHSERVINGS

Preheat oven to 450°F. In large jelly-roll pan, toss 1¼ pounds thinly slicedBrussels sprouts, 2 tablespoons olive oil, 1 teaspoon fresh thyme leaves, 1thinly sliced garlic clove,⅛ teaspoon salt, and¼ teaspoon pepper. Spreadevenlytomakeasinglelayer.Roastfor20minutes,stirringonce,untilsproutsarebrowned.Inmediumbowl,tosssproutswith1teaspoonredwinevinegarand¼cupcoarselygratedParmesan.


CREAMYPOLENTA

Polentahas longbeenapopular staple innorthern Italy.Ourmethod forcookingitensureslump-freeresults.



6½ CUPSCOLDWATER1 TEASPOONSALT1½ CUPSYELLOWCORNMEAL½ CUPFRESHLYGRATEDPARMESANCHEESE4 TABLESPOONSBUTTERORMARGARINE,CUTINTOPIECES

1Bring4½cupswater toaboil. In5-quartDutchoven,combine remaining2cups cold water and salt. With wire whisk, gradually beat in cornmeal untilsmooth.Whiskinboilingwater.Returntoboilingoverhighheat.Reduceheattomedium-lowandcook, stirring frequentlywithwoodenspoon,untilmixture isverythick,20to25minutes.2 Stir Parmesan and butter into polenta until butter has melted. Serveimmediately.


MICROWAVEPOLENTA

In deep 4-quart microwave-safe bowl or casserole, combine 2 cups low-fat(1%)milk,1½cupscornmeal,and1teaspoonsalt until blended. Stir in4½cups boilingwater. Cook inmicrowave oven onHigh for 12 to 15minutes.After first5minutesofcooking,withwirewhisk, stirvigorouslyuntil smooth(mixture will be lumpy at first). Stir two more times during cooking. When

polentaisthickandcreamy,stirin4tablespoonsbutter,cutintopieces,and½cupfreshlygratedParmesancheese.Makes8side-dishservings.


BROILED ROSEMARY POLENTAWEDGES

Line13”by9”bakingpanwith foil, extending foilover rim.PrepareCreamy

Polentaasdirectedbutuseonly3½cupsboilingwaterandcookuntilmixtureisverythickandindentationremainswhenspoonisdraggedthroughpolenta,30to 35 minutes. Stir in Parmesan and butter as directed. Spoon mixture intopreparedpan,smoothingtop.Refrigerateuntilveryfirm,atleast1hour.Preheatbroiler. Lift foil with polenta from baking pan; place on cookie sheet. Cutpolenta into 16 triangles; separate triangles. Melt 1 tablespoon butter ormargarine and combine with ½ teaspoon chopped fresh rosemary or ¼teaspoondriedrosemary;brushontopolentawedges.Broil5to7inchesfromheatsourceuntillightlybrownedandheatedthrough,about10minutes.Makes16side-dishservings.


DOLCIDESSERTS

Enjoy classic Italian desserts at home with our recipes for everything frombiscotti (a twice-baked cookie) to panna cotta (a gelatin dessert made withcream,milk, and sugar)and tiramisu (acakemade from ladyfingersdipped incoffee then layeredwithacreamyfilling).Ourversions lightenup these treatswith swaps like low-fatmilk and reduced-fat cream cheese, so you can enjoythemwithoutguilt.Andcalories range from30 to175, soyou’ll find a sweetmatchhereforanymaindishyouchoose.

AlmondMacaroonFingers 30caloriesChocolate-HazelnutMacarons 45caloriesCrunchyChocolateBiscotti 50caloriesCoffeeGranita 55caloriesBoldBerryGranita 60caloriesPignoliCookies 75caloriesButtermilkPannaCottawithBlackberrySauce 115caloriesChianti-RoastedPears 135caloriesSgroppinowithProseccoandMint 135caloriesHealthyMakeoverTiramisu 175calories

ALMONDMACAROONFINGERS

It’shardtobelievethatcookiesaschewyandrichasourchocolate-brushedmacaroonsarealsolowinfat,butit’sthetruth.

ACTIVE TIME: 1 HOUR 30 MINUTES PLUS STANDING · BAKE TIME: 17 MINUTES PERBATCH

MAKES:ABOUT42COOKIES

1 TUBEORCAN(7TO8OUNCES)ALMONDPASTE½ CUPCONFECTIONERS’SUGAR2 LARGEEGGWHITES

½ TEASPOONVANILLAEXTRACT2 SQUARES(2OUNCES)BITTERSWEETORSEMISWEETCHOCOLATE,BROKEN

INTOPIECES

1Preheatovento300°F.Linetwocookiesheetswithparchment.2 In foodprocessorwithknifebladeattached,processalmondpasteandsugaruntil only occasional small lumps remain. Add egg whites and vanilla; pulseuntilwellcombined.3Spoonbatterintodecoratingbagfittedwith½-inchstartip.Pipebatterinto3-inch-longfingers,1inchapart,ontopreparedcookiesheets.4 Bake macaroons until edges start to turn golden brown, 17 to 19 minutes,rotatingsheetsbetweenupperandlowerovenrackshalfwaythrough.Setcookiesheetsonwirerackstocool.Repeatwithremainingbatter.5 Inmicrowave-safecup,heatchocolate inmicrowaveovenonHighuntilsoftand shiny, 1minute. Stir until smooth.With pastry brush, brush chocolate onhalf of each macaroon. Let stand until set or refrigerate 5 minutes to setchocolate.Peelcookiesfromparchment.6 Store macaroons, with waxed paper between layers, in tightly coveredcontainerupto3daysorfreezeupto3months.

PERCOOKIE.1GPROTEIN|5GCARBOHYDRATE|1GTOTALFAT(0GSATURATED)0GFIBER|18MGCHOLESTEROL|11MGSODIUM

CHOCOLATE-HAZELNUTMACARONS

ChocolatewithhazelnutsisabelovedcomboindessertsthroughoutItaly—

andwhat adelectableduo it is! InVerona, these luscious indulgences arecalledbacidiGiulietta,or“kissesofJuliet.”Servethecookiesplainormakethem into sandwiches with 1 teaspoon melted semisweet chocolate (115caloriespersandwich).

ACTIVETIME:15MINUTES·BAKETIME:10MINUTESPLUSTOASTINGHAZELNUTS


1 CUPHAZELNUTS,TOASTED(SEETIP)1 CUPSUGAR¼ CUPUNSWEETENEDCOCOA1 OUNCEUNSWEETENEDCHOCOLATE,CHOPPED⅛ TEASPOONSALT2 LARGEEGGWHITES1 TEASPOONVANILLAEXTRACT

1Preheatovento350°F.Linetwolargecookiesheetswithparchmentpaper.2Infoodprocessorwithknifebladeattached,pulsehazelnutswithsugar,cocoa,chocolate,andsaltuntilground.Addeggwhitesandvanilla;processuntilwellblended.(Mixturewillbetacky.)3Dropbatterbyroundedteaspoons,2 inchesapart,oncookiesheets.Bake10minutes or until tops lookdry, rotating cookie sheets halfway throughbaking.Coolcompletelyoncookiesheetsonwireracks.Storeinanairtightcontainerupto3daysorfreezeupto3months.

TIP Toast hazelnuts in a 350°F oven for 15minutes until they’re golden andfragrant.Transfer thenuts toaclean,drykitchen towelandrub themuntil theskinscomeoff.


CRUNCHYCHOCOLATEBISCOTTI

We’vegiventhisbiscottirecipeahealthymakeover,usingeggwhitesinsteadofwholeeggsandvegetableoilinsteadofbutter.

ACTIVETIME:30MINUTESPLUSCOOLING·BAKETIME:50MINUTES

MAKES:ABOUT48BISCOTTI

3 LARGEEGGWHITES⅓ CUPVEGETABLEOIL2 TABLESPOONSSTRONGBREWEDCOFFEE1 TEASPOONVANILLAEXTRACT1⅔ CUPSALL-PURPOSEFLOUR¾ CUPSUGAR½ CUPUNSWEETENEDCOCOA1 TEASPOONBAKINGPOWDER¼ TEASPOONBAKINGSODA¼ TEASPOONSALT⅓ CUPCHOPPEDHAZELNUTSOROTHERNUTS,TOASTED(SEETIP)⅓ CUPDRIEDTARTCHERRIES

1Preheatovento350°F.Lightlygreaselargecookiesheet.2Insmallbowl,beattogethereggwhites,oil,coffee,andvanilla.3 In largebowl, stir together flour, sugar, cocoa, bakingpowder, baking soda,salt,nuts,andcherriesuntilwellmixed.Poureggmixtureoverdryingredientsand stir until combined. Shape dough into two 12” by 1” logs; place both onprepared cookie sheet and flatten slightly. Bake 30minutes or until toothpickinserted incenter comesout clean.Cool logsoncookie sheetonwire rack10minutes.4Transfer1logtocuttingboard.Cutdiagonallyintoscant-½-inch-thickslices.Layslicesoutflatonungreasedcookiesheet.Repeatwithremaininglog,usingsecond cookie sheet if necessary. Bake until dry, 20 minutes, rotating cookiesheetsbetweenupperandlowerovenrackshalfwaythoughbakingifusingtwosheets.Usingwidemetalspatula,transferbiscottitoracktocool.5 Store biscotti in airtight container at room temperature up to 2weeks or infreezerupto3months.

PERBISCOTTO. 1G PROTEIN | 8G CARBOHYDRATE | 2G TOTAL FAT (1G SATURATED) 1GFIBER|0MGCHOLESTEROL|30MGSODIUM

GRANITAKNOW-HOW

Theheat-beatingItalianiceknownasgranitadoesn’trequireanyspecialequipment—justametalbakingpan.Coverandfreezethegranitamixtureuntilpartiallyfrozen,about2hours.

Stiritwithaforktobreakupthechunks.Coveritagainandreturnthepantothefreezeruntilthemixtureiscompletelyfrozen,atleast3hoursoruptoovernight.To serve the granita, let it stand at room temperature until slightly

softened,about15minutes.Useametalspoonorforktoscrapeacrossthesurface, transferring the flavorful ice shards to chilled dessert dishes orwinegobletswithoutpackingthem.

COFFEEGRANITA

ANeapolitantradition.Ifyoulike,usedecaffeinatedespresso.

TOTALTIME:10MINUTESPLUSCOOLINGANDFREEZING

MAKES:6SERVINGS

Inmediumbowl,stir⅔cupsugarand2cupshotespressocoffeeuntilsugarhascompletelydissolved.Pourinto9-inchsquaremetalbakingpan;cool.Cover,freeze,andscrapetoserveasdirectedinboxGranitaKnow-How.

PER½-CUPSERVING.0GPROTEIN|14GCARBOHYDRATE|0GTOTALFAT(0GSATURATED)0GFIBER|0MGCHOLESTEROL|1MGSODIUM

BOLDBERRYGRANITA

Frosty, fruity, and fat-free, this ruby-red mix of pureed raspberries andstrawberriesistheultimatesummerdessert.

TOTALTIME:20MINUTESPLUSFREEZING

MAKES:10SERVINGS

In2-quartsaucepan,heat1cupwaterand½cupsugartoboilingoverhighheat,stirringuntilsugardissolves.Reduceheattolowandsimmer,uncovered,5minutes. Set aside to cool slightly, about 5minutes.Meanwhile, from 1 or 2lemons,grate2teaspoonspeelandsqueeze¼cupjuice.Infoodprocessorwithknife blade attached, blend 1 pound hulled strawberries and 1½ cupsraspberries until pureed.With back of spoon, press puree through sieve intomedium bowl; discard seeds. Stir sugar syrup and lemon juice and peel intoberrypuree.Pourinto9-inchsquaremetalbakingpan.Cover,freeze,andscrapetoserve,asdirectedinboxGranitaKnow-How.

PER½-CUPSERVING.1GPROTEIN|15GCARBOHYDRATE|0GTOTALFAT(0GSATURATED)2GFIBER|0MGCHOLESTEROL|0MGSODIUM

PIGNOLICOOKIES

Thankstothefoodprocessor—andpreparedalmondpaste—makingtheseclassic Italian cookies, with their topping of pine nuts, is a breeze. Use apastrybagtoformtheroundsandkeepyourfingersfromgettingsticky.

ACTIVETIME:25MINUTES·BAKETIME:10MINUTESPERBATCH


1 TUBEORCAN(7TO8OUNCES)ALMONDPASTE¾ CUPCONFECTIONERS’SUGAR1 LARGEEGGWHITE4 TEASPOONSHONEY½ CUPPINENUTS(PIGNOLI;3OUNCES)

1Preheatovento350°F.Linetwolargecookiesheetswithparchment.2 Crumble almond paste into food processor with knife blade attached. Addsugarandprocessuntilpastehastextureoffinemeal;transfertolargebowl.Addegg white and honey.With mixer at low speed, beat until dough is blended.Increasespeedtomedium-highandbeatuntilverysmooth,about5minutes.3Spoonbatterintopastrybagfittedwith½-inchroundtip.Pipe1¼-inchrounds,2inchesapart,ontopreparedcookiesheets.Brushcookieslightlywithwaterandcovercompletelywithpinenuts,pressinggentlytomakenutsstick.4Bakeuntilgoldenbrown,10to12minutes,rotatingsheetsbetweenupperandloweroven rackshalfway through.Slideparchmentpaperontowire racksandlet cookies cool on parchment paper. Repeat with remaining dough and pinenuts.5Storepignoliinairtightcontainerupto5daysorfreezeupto3months.


BUTTERMILKPANNACOTTAWITHBLACKBERRYSAUCE

This luscious, creamy dessert features antioxidant-rich blackberries. Seephoto.


MAKES:8SERVINGS

1 ENVELOPEUNFLAVOREDGELATIN6 TABLESPOONSWATER2¾ CUPSBUTTERMILK½ CUPPLUS4TEASPOONSSUGAR10 OUNCESFROZENBLACKBERRIES,THAWED1 TEASPOONFRESHLEMONJUICE

1Incup,evenlysprinklegelatinover¼cupwater.Letstand2minutestoallowgelatintoabsorbliquidandsoften.2In3-quartsaucepan,heat½cupbuttermilkand½cupsugarovermediumheat2to3minutesoruntilsugardissolves,stirringoccasionally.Reduceheattolow;whiskingelatin.Cook1to2minutesoruntilgelatindissolves,stirringtoassist.Removesaucepanfromheat;stirinremaining2¼cupsbuttermilk.3Pourbuttermilkmixtureintoeight4-ounceramekinsor6-ouncecustardcups.Placeramekinsinjelly-rollpanforeasierhandling.Coverpanwithplasticwrapand refrigeratepannacottaat least4hoursorovernight,untilwellchilledandset.4 Set aside ⅓ cup blackberries for garnish. In blender, puree remainingblackberries with lemon juice and remaining 2 tablespoons water and 4teaspoonssugar.Pourpureethroughsievesetoversmallbowl,stirringtopressout fruit sauce; discard seeds.Cover and refrigerate sauce if not serving rightaway.5Tounmoldpannacottas,runtipofsmallknifearoundedgeoframekins.Withhand,sharplytapsideofeachramekintobreakseal;invertontodessertplates.Spoonsaucearoundeachpannacotta.Garnishwithreservedberries.


CHIANTI-ROASTEDPEARS

Boscpearsbecometenderandcaramelizedontheoutsidewhenbakedwithabutter-and-sugarcoatingandbastedwithredwine.This isa super-easydesserttoserveforcompany.

ACTIVETIME:25MINUTES·TOTALTIME:1HOURPLUSCOOLING

MAKES:6SERVINGS

1 LARGENAVELORANGE6 BOSCPEARS½ CUPHEARTYREDWINE(SUCHASCHIANTI)¼ CUPWATER¼ CUPSUGAR1 TABLESPOONBUTTERORMARGARINE,MELTED

1Preheatovento450°F.Withvegetablepeeler,removepeelfromorangein2”by½”strips.Reserveorangeforanotheruse.2 With melon baller or small knife, remove cores and seeds from pears bycutting through blossom end (bottom) of pears; leave peels on and stemsattached.3 Inshallow1½-to2-quartglassorceramicbakingdish,combineorangepeel,wine,andwater.Placesugar inmediumbowl.Holdpears,oneata time,overbowlofsugar.Usepastrybrushtobrushpearswithmeltedbutter,thensprinklewithsugaruntilcoated.Standpearsinbakingdish.Sprinkleanyremainingsugarintobakingdisharoundpears.4Bake pears 35 to 40minutes or until tenderwhen piercedwith tip of smallknife,bastingoccasionallywithsyrupinbakingdish.5 Cool pears slightly, about 30 minutes, to serve warm. Or cool completely;coverandrefrigerateupto1day.Reheattoservewarmifyoulike.

PERSERVING.1GPROTEIN|29GCARBOHYDRATE|3TOTALFAT(1GSATURATED)4GFIBER|5MGCHOLESTEROL|20MGSODIUM

SGROPPINOSORBETWITHPROSECCOANDMINT

Sgroppino is a classic after-dinner beverage from the Veneto region innorthern Italy. It’s usuallymade bywhipping lemon sorbet andProseccotogether;asplashofvodkaissometimesadded.Herewe’veleftthesorbet

intactasalightandrefreshingfloat—alusciousandlow-calendtodinner.

TOTALTIME:5MINUTES

MAKES:6SERVINGS

Divide1pintlemonsorbetamong6wineglassesordessertbowls.Pour⅓cupProseccointoeachglass;garnishwithmintsprig.Serveimmediately.


HEALTHYMAKEOVERTIRAMISU

Tiramisu is a heavenly dessert made of ladyfingers dipped in coffee and

liquor, traditionally layered with a whipped mixture of egg yolks andmascarpone cheese. Our cocoa-topped version has just 175 calories perserving,thankstoreduced-fatcreamcheeseandlow-fatmilk.


MAKES:9SERVINGS

⅔ CUPHOTWATER2 TABLESPOONSBRANDY1 TABLESPOONINSTANTESPRESSOPOWDER5 TABLESPOONSSUGAR¼ CUPWHIPPINGCREAM1 PACKAGE(8OUNCES)REDUCED-FATCREAMCHEESE(NEUFCHATEL),

SOFTENED¼ CUPLOW-FAT(1%)MILK½ TEASPOONVANILLAEXTRACT30 SOFT(SPONGE-TYPE)LADYFINGERS(4OUNCES)1 TABLESPOONUNSWEETENEDCOCOACHOCOLATECURLS(OPTIONAL)

1 In small bowl, combine water, brandy, espresso powder, and 1 tablespoonsugaruntilsugardissolves.2 Inmediumbowl,withmixer onmedium speed, beat creamuntil soft peaksformwhenbeatersarelifted.3 In large bowl, with mixer on medium-high speed, beat cream cheese andremaining¼cupsugaruntilfluffy,about4minutes.Continuebeating;addmilkand vanilla in slow, steady stream. Beat until well mixed and fluffy, about 2minutes.4Withspatula,gentlyfoldwhippedcreamintocreamcheesemixture.In8-inchsquarebakingdish,arrangehalfofladyfingers,flatsidesup,insinglelayer.Pourhalfofbrandymixtureevenlyover;letstanduntilabsorbed.5 Spread half of cream cheese mixture evenly over ladyfingers. Top withremaining ladyfingers, flat sides up. Brush remaining brandy mixture overladyfingers,allowingliquidtobeabsorbedbeforeeachaddition.Spreadevenlywithremainingcreamcheesemixture.6 Sift cocoa evenly on top. Coverwith plasticwrap and refrigerate at least 4hoursorovernight.Garnishwithchocolatecurls,ifdesired.


GENERALINDEX

AlmondMacaroonFingers,♥Antipastiandotherstarters,♥.SeealsoSaladsGarlicandHerbBread,♥Giardiniera,♥RoastedProsciutto-WrappedAsparagus,♥Roman-StyleArtichokes,♥Super-FastAntipasti,♥TomatoandRicottaSalataBruschetta,♥,♠TuscanWhiteBeanBruschetta,♥,♠ZucchiniCarpaccio,♥

Artichokesabout:preparingforcooking,♥;shoppingfor,♥RomanChickenSautéwithArtichokes,♥Roman-StyleArtichokes,♥

ArugulaandOliveSalad,♥

AsparagusAsparagusGremolata,♥,♠Asparagus-RomanoFrittata,♥HerbedPorkMedallionswithAsparagusSalad,♥PastaPrimavera,♥Ricotta,YellowPepper,andAsparagusPizza,♥RoastedProsciutto-WrappedAsparagus,♥

BakedSnapperwithPeppersandMushrooms,♥Balsamic-GlazedBabyCarrots,♥BalsamicVinaigrette,♥Balsamicvinegar,♥

BarleyBarleyMinestronewithPesto,♥ButternutSquashandBarleyRisotto,♥

BasilLightPesto,♥Whole-WheatPenneGenovese,♥

Beansandlegumesabout:fresh,canned,ordried,♥;nutritionalbenefits,♥,♠;insalads,♥;typesandpreparation,♥

GarlickyEscarolewithWhiteBeans,♥GreenBeanswithMint,♥LentilStewwithButternutSquash,♥,♠PastaeFagioli,♥PastaPrimavera,♥SopressataandRomaBeanSaladwithPecorino,♥SpaghettiPiewithProsciuttoandPeas,♥TuscanWhiteBeanBruschetta,♥,♠Whole-WheatPenneGenovese,♥

Beef.SeealsoVealBeefRagu,♥BraciolewithGrapeTomatoes,♥Fire-GrilledSteakwithFennel,♥Spaghetti&Meatballs,♥,♠

BerriesBoldBerryGranita,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠

Biscotti,chocolate,♥BraciolewithGrapeTomatoes,♥Breads.SeealsoPizzas,paniniandfrittatasGarlicandHerbBread,♥TomatoandRicottaSalataBruschetta,♥,♠

BroccoliBroccoliandRedPepperPizza,♥LightFettucineAlfredo,♥

BroiledRosemaryPolentaWedges,♥Brusselssprouts,withparmesan,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠ButternutSquashandBarleyRisotto,♥

Calzone,ricotta-spinach,♥

CarrotsBalsamic-GlazedBabyCarrots,♥Giardiniera,♥Super-FastAntipasti,♥

CauliflowerCauliflowerwithRaisinsandPineNuts,♥Giardiniera,♥

Cheeseabout:insalads,♥;typesanduse,♥CaramelizedOnionandGoatCheesePanini,♥eggswith.SeeEggsHealthyMakeoverTiramisu,♥MozzarellainCarrozza,♥pastawith.SeePastapizzawith.SeePizzas,paniniandfrittatasRedPepperandProvolonePanini,♥Ricotta-SpinachCalzone,♥SopressataandRomaBeanSaladwithPecorino,♥Super-FastAntipasti,♥TomatoandMozzarellaSalad,♥TomatoandRicottaSalataBruschetta,♥,♠Tomato,Portobello,andMozzarellaMelts,♥,♠

Chianti-RoastedPears,♥Chicken.SeePoultryChilledTuscan-StyleTomatoSoup,♥

ChocolateAlmondMacaroonFingers,♥Chocolate-HazelnutMacarons,♥CrunchyChocolateBiscotti,♥HealthyMakeoverTiramisu,♥

CodLivornese,♥CoffeeGranita,♥Cookies.SeeDessertsCornishHensMilanese,♥,♠CreamyMushroomCavatappi,♥CreamyPolenta,♥CrunchyChocolateBiscotti,♥

Desserts,♥about:makinggranitas,♥AlmondMacaroonFingers,♥BoldBerryGranita,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠Chianti–RoastedPears,♥Chocolate-HazelnutMacarons,♥CoffeeGranita,♥CrunchyChocolateBiscotti,♥HealthyMakeoverTiramisu,♥PignoliCookies,♥SgroppinoSorbetwithProseccoandMint,♥

Dough,homemadepizza,♥

EggplantGrilledEggplantCaponataSalad,♥PolentaCasserole,♥

Eggsabout:cholesterol,healthand,♥;nutritionalbenefits,♥;insalads,♥Asparagus-RomanoFrittata,♥FlorentineFrittata,♥SpinachStrata,♥

EscaroleChickenandEscaroleSoup,♥GarlickyEscarolewithWhiteBeans,♥

Farro,inWarmFarroSaladwithRoastedVegetables,♥

Fennelabout,♥Fire-GrilledSteakwithFennel,♥RoastedHalibutwithFennelandPotatoes,♥Super-FastAntipasti,♥WarmFarroSaladwithRoastedVegetables,♥

Figs,inProsciutto-WrappedGrilledFigSalad,♥Fire-GrilledSteakwithFennel,♥Fishandshellfish,♥about:grilled shrimp,♥;nutritionalbenefits,♥,♠; omega-3s in, ♥; poachedsalmon,♥;insalads,♥

BakedSnapperwithPeppersandMushrooms,♥CodLivornese,♥ItalianSeafoodSalad,♥Italian-SpicedShrimpCasserole,♥LinguinewithRedClamSauce,♥MediterraneanSeafoodStew,♥,♠RoastedHalibutwithFennelandPotatoes,♥RoastSalmonwithCapersandParsley,♥SicilianTunawithPuttanescaSauce,♥Trattoria-StyleShrimpFettuccine,♥TuscanTunaSaladSandwiches,♥ZuppadePesce,♥

FlorentineFrittata,♥Frittatas.SeeEggsFruits.Seealsospecificfruitsabout:nutritionalbenefits,♥;insalads,♥BoldBerryGranita,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠Chianti-RoastedPears,♥

GarlicandHerbBread,♥Garlic-CrumbedTomatoes,♥GarlickyEscarolewithWhiteBeans,♥Giardiniera,♥GlazedRosemaryLambChops,♥Grains.SeealsoPasta

about:benefitsofwholegrains,♥;nutritionalbenefits,♥BarleyMinestronewithPesto,♥WarmFarroSaladwithRoastedVegetables,♥

Granitasabout:making,♥BoldBerryGranita,♥CoffeeGranita,♥

GreenbeansGreenBeanswithMint,♥SopressataandRomaBeanSaladwithPecorino,♥

Greensabout.SeealsoSalads:forsalads,♥SwissChardSicilianStyle,♥GrilledEggplantCaponataSalad,♥

HerbedPorkMedallionswithAsparagusSalad,♥HerbVinaigrette,♥HomemadePizzaDough,♥

Icons,keyto,♥.SeealsoIndexofRecipesbyIconIngredients(pantryitems),♥.SeealsospecificmainingredientsItalianfoodappealof,♥dietarybenefits,♥skinnymealplanning,♥slimmingdownwith,♥

ItalianHerb-RoastedChicken,♥ItalianSeafoodSalad,♥Italian-SpicedShrimpCasserole,♥ItalianWeddingPasta,♥

Lambchops,glazedrosemary,♥Lemon(sorbet),inSgroppinoSorbetwithProseccoandMint,♥LentilStewwithButternutSquash,♥,♠LightFettucineAlfredo,♥LinguinewithRedClamSauce,♥Low-caloriemealplanning,♥

Mealplanning,skinny,♥Meat,♥.SeealsoPoultry;specificmeatsBraciolewithGrapeTomatoes,♥Fire-GrilledSteakwithFennel,♥GlazedRosemaryLambChops,♥PorkChopsMarsala,♥VealChops,OssoBucoStyle,♥VealParmigiana,♥

MediterraneanSeafoodStew,♥,♠Menus,sample,♥MicrowavePolenta,♥Mozzarella.SeeCheese

MushroomsBakedSnapperwithPeppersandMushrooms,♥CreamyMushroomCavatappi,♥Tomato,Portobello,andMozzarellaMelts,♥,♠VealandMushroomStew,♥

Mussels.SeeFishandshellfish

Nutsandseedsabout:nutritionalbenefits,♥;insalads,♥AlmondMacaroonFingers,♥Chocolate-HazelnutMacarons,♥PignoliCookies,♥

Oliveoil,♥,♠

Olivesabout:insalads,♥ArugulaandOliveSalad,♥

Omega-3s,♥Onions,inCaramelizedOnionandGoatCheesePanini,♥

Panini.SeePizzas,paniniandfrittatasPantryitems,♥ParmesanBrusselsSprouts,♥Pasta,♥about:buyingandstoring,♥;dried,♥;shelflife,♥;whitevs.whole-wheat,♥BeefRagu,♥CreamyMushroomCavatappi,♥ItalianWeddingPasta,♥LightFettucineAlfredo,♥LinguinewithRedClamSauce,♥PastaeFagioli,♥PastaPrimavera,♥RavioliwithRipeTomatoes,♥SicilianTunawithPuttanescaSauce,♥Spaghetti&Meatballs,♥,♠SpaghettiPiewithProsciuttoandPeas,♥Trattoria-StyleShrimpFettuccine,♥VegetarianLasagna,♥Whole-WheatPenneGenovese,♥

Pears,Chianti-roasted,♥Peas.SeeBeansandlegumes

PeppersBakedSnapperwithPeppersandMushrooms,♥BroccoliandRedPepperPizza,♥Giardiniera,♥RedPepperandProvolonePanini,♥Ricotta,YellowPepper,andAsparagusPizza,♥

Pesto,♥PignoliCookies,♥Pizzas,paniniandfrittatas,♥Asparagus-RomanoFrittata,♥BroccoliandRedPepperPizza,♥CaramelizedOnionandGoatCheesePanini,♥FlorentineFrittata,♥HomemadePizzaDough,♥MozzarellainCarrozza,♥RedPepperandProvolonePanini,♥Ricotta-SpinachCalzone,♥Ricotta,YellowPepper,andAsparagusPizza,♥SpinachStrata,♥Tomato,Portobello,andMozzarellaMelts,♥,♠TuscanTunaSaladSandwiches,♥

Polentaabout:typesandpreparation,♥BroiledRosemaryPolentaWedges,♥CreamyPolenta,♥MicrowavePolenta,♥PolentaCasserole,♥

Pork.SeealsoProsciuttoHerbedPorkMedallionswithAsparagusSalad,♥PorkChopsMarsala,♥

Potatoes,inRoastedHalibutwithFennelandPotatoes,♥

Poultryabout:fatcontent,♥;insalads,♥ChickenandEscaroleSoup,♥ChickenandPestoStacks,♥ChickenSaltimbocca,♥ChickenScarpariello,♥CornishHensMilanese,♥,♠ItalianHerb-RoastedChicken,♥ItalianWeddingPasta,♥PolentaCasserole,♥Prosciutto-WrappedTurkeyCutlets,♥RomanChickenSautéwithArtichokes,♥

ProsciuttoProsciutto-WrappedGrilledFigSalad,♥Prosciutto-WrappedTurkeyCutlets,♥RoastedProsciutto-WrappedAsparagus,♥SpaghettiPiewithProsciuttoandPeas,♥

RavioliwithRipeTomatoes,♥Redpeppers.SeePeppers

Riceabout:risotto,♥;typesandpreparation,♥ButternutSquashandBarleyRisotto,♥RisottoMilanese,♥

Ricotta-SpinachCalzone,♥Ricotta,YellowPepper,andAsparagusPizza,♥Risotto.SeeRiceRoastedHalibutwithFennelandPotatoes,♥RoastedProsciutto-WrappedAsparagus,♥RoastSalmonwithCapersandParsley,♥RomanChickenSautéwithArtichokes,♥Roman-StyleArtichokes,♥

Saladdressingsabout:simpleItalianway,♥BalsamicVinaigrette,♥ClassicVinaigrette,♥HerbVinaigrette,♥

Salads,♥about:add-ons,♥;greens,♥;proteinsources,♥ArugulaandOliveSalad,♥ChilledTuscan-StyleTomatoSoup,♥GrilledEggplantCaponataSalad,♥HerbedPorkMedallionswithAsparagusSalad,♥ItalianSeafoodSalad,♥Prosciutto-WrappedGrilledFigSalad,♥SopressataandRomaBeanSaladwithPecorino,♥WarmFarroSaladwithRoastedVegetables,♥

Salmon.SeeFishandshellfishSandwiches.SeePizzas,paniniandfrittatas

Saucesanddressingsabout:balsamicvinegar,♥;oliveoil,♥,♠BalsamicVinaigrette,♥ClassicVinaigrette,♥HerbVinaigrette,♥HomemadeMarinaraSauce,♥LightPesto,♥TomatoSauce,♥

Seafood.SeeFishandshellfishSicilianTunawithPuttanescaSauce,♥Sides.SeeVegetablesandsidesSkinnyItalianmealplanning,♥SopressataandRomaBeanSaladwithPecorino,♥Soupsandstews,♥BarleyMinestronewithPesto,♥ChickenandEscaroleSoup,♥ChilledTuscan-StyleTomatoSoup,♥LentilStewwithButternutSquash,♥,♠MediterraneanSeafoodStew,♥,♠PastaeFagioli,♥TomatoandMozzarellaSalad,♥VealandMushroomStew,♥ZuppadePesce,♥

Spaghetti.SeePastaSpaghettiSquashwithOlivesandPecorino,♥

SpinachRicotta-SpinachCalzones,♥SpinachStrata,♥VegetarianLasagna,♥

SquashButternutSquashandBarleyRisotto,♥LentilStewwithButternutSquash,♥,♠SpaghettiSquashwithOlivesandPecorino,♥ZucchiniCarpaccio,♥

Starters.SeeAntipastiandotherstartersSuper-FastAntipasti,♥SwissChardSicilianStyle,♥

Tiramisu,healthymakeover,♥

TomatoesChilledTuscan-StyleTomatoSoup,♥Garlic-CrumbedTomatoes,♥HomemadeMarinaraSauce,♥RavioliwithRipeTomatoes,♥TomatoandMozzarellaSalad,♥TomatoandRicottaSalataBruschetta,♥,♠Tomato,Portobello,andMozzarellaMelts,♥,♠TomatoSauce,♥

Trattoria-StyleShrimpFettuccine,♥Turkey.SeePoultryTuscanTunaSaladSandwiches,♥TuscanWhiteBeanBruschetta,♥,♠

VealVealandMushroomStew,♥VealChops,OssoBucoStyle,♥VealParmigiana,♥

Vegetables and sides, ♥. See also specific vegetables about: freshness of, ♥;nutritionalbenefits,♥;rangeofvegetablestouse,♥;insalads,♥AsparagusGremolata,♥,♠Balsamic-GlazedBabyCarrots,♥BroiledRosemaryPolentaWedges,♥CauliflowerwithRaisinsandPineNuts,♥CreamyPolenta,♥Garlic-CrumbedTomatoes,♥GarlickyEscarolewithWhiteBeans,♥Giardiniera,♥GreenBeanswithMint,♥GrilledEggplantCaponataSalad,♥MicrowavePolenta,♥ParmesanBrusselsSprouts,♥PastaPrimavera,♥saladswith.SeeSaladssoupswith.SeeSoupsandstewsSpaghettiSquashwithOlivesandPecorino,♥SwissChardSicilianStyle,♥

VegetarianLasagna,♥

WarmFarroSaladwithRoastedVegetables,♥Whole-WheatPenneGenovese,♥

Wineabout:benefitsof,♥Chianti-RoastedPears,♥

ZucchiniCarpaccio,♥ZuppadePesce,♥

INDEXOFRECIPESBYICONThisindexmakesiteasytosearchrecipesbycategory,including30minutesorless,heart-healthy,highfiber,make-ahead,andslow-cookerdishes.

30MINUTESORLESS

These easy weekdaymeals and treats are perfect for busy home cooks. Eachrequire30minutesorlesstoprepare—fromkitchentotable!

ArugulaandOliveSalad,♥AsparagusGremolata,♥,♠BeefRagu,♥ChickenandPestoStacks,♥ChickenSaltimbocca,♥CodLivornese,♥CreamyMushroomCavatappi,♥CreamyPolenta,♥FlorentineFrittata,♥GarlicandHerbBread,♥GarlickyEscarolewithWhiteBeans,♥GlazedRosemaryLambChops,♥LightFettucineAlfredo,♥MicrowavePolenta,♥MozzarellainCarrozza,♥ParmesanBrusselsSprouts,♥PastaPrimavera,♥PorkChopsMarsala,♥Prosciutto-WrappedGrilledFigSalad,♥RedPepperandProvolonePanini,♥Ricotta-SpinachCalzone,♥RomanChickenSautéwithArtichokes,♥SgroppinoSorbetwithProseccoandMint,♥

SopressataandRomaBeanSaladwithPecorino,♥SpaghettiSquashwithOlivesandPecorino,♥Super-FastAntipasti,♥SwissChardSicilianStyle,♥TomatoandMozzarellaSalad,♥TomatoandRicottaSalataBruschetta,♥,♠Tomato,Portobello,andMozzarellaMelts,♥,♠Trattoria-StyleShrimpFettuccine,♥TuscanTunaSaladSandwiches,♥TuscanWhiteBeanBruschetta,♥,♠Whole-WheatPenneGenovese,♥

HEARTHEALTHY

If you’re looking for heart-healthy options, look no further. Each main dishcontains 5 grams or less saturated fat, 150milligrams or less cholesterol, and480milligramsorlesssodium.Eachappetizerorsidedishcontains2gramsorlesssaturatedfat,50milligramsor lesscholesterol,and360milligramsor lesssodium.

AlmondMacaroonFingers,♥AsparagusGremolata,♥,♠BakedSnapperwithPeppersandMushrooms,♥Balsamic-GlazedBabyCarrots,♥BeefRagu,♥BoldBerryGranita,♥BraciolewithGrapeTomatoes,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠Chianti-RoastedPears,♥Chocolate-HazelnutMacarons,♥CodLivornese,♥CoffeeGranita,♥CrunchyChocolateBiscotti,♥Fire-GrilledSteakwithFennel,♥GarlicandHerbBread,♥Garlic-CrumbedTomatoes,♥GarlickyEscarolewithWhiteBeans,♥

GlazedRosemaryLambChops,♥GreenBeanswithMint,♥GrilledEggplantCaponataSalad,♥HerbedPorkMedallionswithAsparagusSalad,♥Italian-SpicedShrimpCasserole,♥ItalianWeddingPasta,♥LentilStewwithButternutSquash,♥,♠LightFettucineAlfredo,♥PastaPrimavera,♥PignoliCookies,♥PorkChopsMarsala,♥Ricotta,YellowPepper,andAsparagusPizza,♥RomanChickenSautéwithArtichokes,♥SgroppinoSorbetwithProseccoandMint,♥SpaghettiSquashwithOlivesandPecorino,♥SwissChardSicilianStyle,♥TomatoandMozzarellaSalad,♥TomatoandRicottaSalataBruschetta,♥,♠TuscanWhiteBeanBruschetta,♥,♠VealandMushroomStew,♥WarmFarroSaladwithRoastedVegetables,♥Whole-WheatPenneGenovese,♥ZucchiniCarpaccio,♥

HIGHFIBER

Wanttogetmorefill-you-upfiberintoyourdiet?Incorporatethefollowinghighfiberdishesintoyourregularrepertoire.Eachoftheserecipescontains5gramsormorefiberperserving.

BarleyMinestronewithPesto,♥BeefRagu,♥ButternutSquashandBarleyRisotto,♥CaramelizedOnionandGoatCheesePanini,♥ChickenandEscaroleSoup,♥CreamyMushroomCavatappi,♥Fire-GrilledSteakwithFennel,♥

HerbedPorkMedallionswithAsparagusSalad,♥LentilStewwithButternutSquash,♥,♠MediterraneanSeafoodStew,♥,♠ParmesanBrusselsSprouts,♥PastaeFagioli,♥PastaPrimavera,♥PolentaCasserole,♥SopressataandRomaBeanSaladwithPecorino,♥Super-FastAntipasti,♥Tomato,Portobello,andMozzarellaMelts,♥,♠TuscanTunaSaladSandwiches,♥TuscanWhiteBeanBruschetta,♥,♠VegetarianLasagna,♥WarmFarroSaladwithRoastedVegetables,♥Whole-WheatPenneGenovese,♥ZucchiniCarpaccio,♥

MAKEAHEAD

Forconvenience,youcanmakeall(oraportion)oftheserecipesaheadoftime.The individual recipes indicatewhich steps you cando ahead-of-time. or howlongyoucanrefrigerateorfreezethecompleteddish.

AlmondMacaroonFingers,♥BoldBerryGranita,♥ButtermilkPannaCottawithBlackberrySauce,♥,♠ButternutSquashandBarleyRisotto,♥Chianti-RoastedPears,♥ChickenandEscaroleSoup,♥ChickenScarpariello,♥Chocolate-HazelnutMacarons,♥CoffeeGranita,♥CrunchyChocolateBiscotti,♥GarlickyEscarolewithWhiteBeans,♥Giardiniera,♥GreenBeanswithMint,♥GrilledEggplantCaponataSalad,♥

ItalianSeafoodSalad,♥LentilStewwithButternutSquash,♥,♠MediterraneanSeafoodStew,♥,♠PastaeFagioli,♥PignoliCookies,♥PolentaCasserole,♥SpaghettiandMeatballs,♥,♠SpinachStrata,♥VealandMushroomStew,♥VealChops,OssoBucoStyle,♥VegetarianLasagna,♥

SLOWCOOKER

Theseslow-cookeddishesmakeiteasytogetdinneronthetable.Justputalltheingredients in the bowl of your slow cooker in the A.M., and you’ll have adelicious,ready-to-servemaindishintheP.M.

BarleyMinestronewithPesto,♥ButternutSquashandBarleyRisotto,♥ChickenScarpariello,♥LentilStewwithButternutSquash,♥,♠MediterraneanSeafoodStew,♥,♠VegetarianLasagna,♥

PHOTOGRAPHYCREDITSAntonisAchilleos:♥JamesBaigrie:♥,♠,♦,♣,◊,▲,►,▼MonicaBuck:♥,♠,♦Getty Images: Image Source, ♥ (top); Dennis Gottlieb, ♥; Richard Jung, ♥;YuenkelStudios,♥

BrianHagiwara:♥LisaHubbard:♥iStockPhoto:MariyaBibikova,♥;LuigidiMaggio,♥;LauraStanley,♥;FrancesJanisch:♥RitaMaas:♥,♠,♦,♣(right),♣KateMathis:♥,♠,♦,♣,◊,▲,►,▼(left),◄,☺,☻ConPoulos:♥DavidPrince:♥AlanRichardson:♥Shutterstock:TeresaAzevedo,♥KateSears:♥,♠,♦,♣,◊,▲,►,▼,◄,☺StudioD:PhilipFriedman,♥,♠(bottom)AnnaWilliams:♥,♠,♦

FrontCover:KateSearsBackCover:JamesBaigrie(left),BrianHagiwara(right)

METRICEQUIVALENTSTherecipesthatappearinthiscookbookusethestandardUnitedStatesmethodformeasuring liquid and dry or solid ingredients (teaspoons, tablespoons, andcups).Theinformationonthischart isprovidedtohelpcooksoutsidetheU.S.successfullyusetheserecipes.Allequivalentsareapproximate.METRICEQUIVALENTSFORDIFFERENTTYPESOFINGREDIENTS

A standard cup measure of a dry or solid ingredient will vary in weightdependingonthetypeofingredient.Astandardcupofliquidisthesamevolumefor any type of liquid.Use the following chartwhen converting standard cupmeasurestograms(weight)ormilliliters(volume).

THEGOODHOUSEKEEPINGTRIPLE-TESTPROMISE

AtGoodHousekeeping,wewanttomakesurethateveryrecipeweprintworksinanyoven,withanybrandofingredient,nomatterwhat.That’swhy,inourtestkitchensattheGoodHousekeepingResearchInstitute,wegoallout:Wetesteachrecipeatleastthreetimes—and,often,severalmoretimesafterthat.Whenarecipeisfirstdeveloped,onememberofour teamprepares thedish

andwejudgeitonthesecriteria:Itmustbedelicious,family-friendly,healthy,andeasytomake.

1Therecipeisthentestedseveralmoretimestofine-tunetheflavorandeaseofpreparation,alwaysbythesameteammember,usingthesameequipment.

2Next,anotherteammemberfollowstherecipeaswritten,varyingthebrandsofingredientsandkindsofequipment.Eventhetypesofstovesweusearechanged.

3Athirdteammemberrepeatsthewholeprocessusingyetanothersetofequipmentandalternativeingredients.Bythetimetherecipesappearinourbooks,theyareguaranteedtoworkinanykitchen,includingyours.Wepromise.

Documents

Good Housekeeping / 400 Calorie Italian: Easy Mix-and-Match Recipes for a Skinnier You!