Cooking Light

ALL-TIME

TOP-RATED RECIPES

COVER PHOTOGRAPHY: IAIN BAGWELL; FOOD STYLING: CHELSEA ZIMMER; PROP STYLING: MISSIE NEVILLE CRAWFORD

ORANGE-GLAZED SALMON WITH OLIVE QUINOA

From the Editor

Every year, we round up our all-time favorite Cooking Light recipes in one special issue. “But,” you might ask, “aren’t they all favorites?” Of course— we love every single recipe developed and tested by our expert Test Kitchen staff. These are just a few of the highlights, the ones that stopped us in our tracks with exclamations of deliciousness and reliability.

You might also wonder how an all-time favorites list can change so frequently. One answer is that our palates shift and develop over time: What we craved last year, or even last week, won’t be the same today. The annual look back also gives us a chance to welcome our most recent triumphs into the fold.

We begin with beloved breakfast and brunch recipes. Then, because traditional meat proteins continue to move off the plate, a chapter of meatless mains covers our latest vegetarian favorites. A chapter of ever-popular meat and poultry recipes follows. Next, a chapter of fast, easy fish and seafood recipes, a much more frequent player in our weeknight dinner rotation. Finally, because a side dish or appetizer can often steal the spotlight from the main course, we finish up with a chapter of our most memorable grains, salads, and sides.

Whether you’re nostalgic for classics such as Chicken Cutlets with Tarragon-Mustard Sauce or looking for something entirely new, like Fennel Soup with Almond-Mint Topping, you’ll find it here. That’s because when it comes time to eat, favorites are all the same to us.

BREAKFAST AND BRUNCH

Start the busy weekday or lazy weekend off right with our favorite morning treats, from on-the-go granolas, smoothies, and muffins to fluffy pancakes, crispy potato baskets, and fruit-filled, whole-grain coffee cake.

Ham and Gruyère Belgian Waffles with Sautéed Pears

Soft-Scrambled Eggs with Asparagus

Peanut Butter Banana Bread

Huevos Rancheros Burritos

Whole-Grain Biscuits with Sausage Gravy and Eggs

Make-Ahead Shakshuka

PB and J Stuffed Multigrain Pancakes

Creamy, Dreamy Tropical Smoothie

Whole-Wheat, Buttermilk, and Orange Pancakes

Orange, Pumpkinseed, and Smoked Almond Granola

Basic Potato Egg Basket

Zucchini-Herb-Potato Egg Basket

Beet-Potato Egg Basket

Carrot-Potato Egg Basket

Sweet and Hot Pepper Open-Faced Egg Sandwiches

Spiced Warm Muesli with Honeyed Ricotta

Banana-Berry Buttermilk Smoothie

Vegetable and Greens Hash with Poached Egg

Pistachio-Chai Muffins

Blood Orange Mimosas

3-Ingredient Pancakes

Cherry-Hazelnut Cake with Streusel Topping

HAM AND GRUYÈRE BELGIAN WAFFLES WITH SAUTÉED PEARS

Hands-on: 1 hr. 10 min. Total: 1 hr. 10 min.

While traditional Belgian waffles are made with yeast, we use beaten egg whites to give these salty-sweet waffles their light, airy texture and crispy exterior.

2 tablespoons plus 2 teaspoons canola oil, divided

6 firm pears, such as Anjou, peeled, cored, and cut into ¼-inch-thick slices

6 tablespoons water

⅓ cup maple syrup

5.6 ounces white whole-wheat flour (about 1¼ cups)

2 tablespoons cornstarch

1 teaspoon baking powder

¼ teaspoon baking soda

¼ teaspoon salt

3 ounces finely chopped lower-sodium Black Forest ham

2 ounces finely shredded Gruyère cheese (about ½ cup)

1½ cups buttermilk

3 large eggs, separated

Cooking spray

1. Heat a large skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add pears; cook 15 minutes or until soft. Add 6 tablespoons water and syrup; bring to a boil. Cook 2 minutes or until liquid is syrupy. Remove from heat.

2. Preheat a Belgian-style waffle iron.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl; stir with a whisk. Add ham and cheese; toss to coat. Add buttermilk, remaining 2 tablespoons oil, and egg yolks, stirring to combine. Place egg whites in a medium bowl. Beat with a mixer at high speed until soft peaks form. Gently fold egg whites into batter. Spoon about ⅓ cup batter per 4-inch waffle onto hot waffle iron coated with cooking spray, spreading batter to edges. Cook 7 minutes or until steaming stops. Repeat with remaining batter.

SERVES 8 (serving size: 1 waffle and about ¼ cup pears)

CALORIES 364; FAT 10.9g (sat 3.2g, mono 4.8g, poly 1.9g); PROTEIN 15g; CARB 52g; FIBER 6g; CHOL 90mg; IRON 1.7mg; SODIUM 487mg; CALC 350mg

SOFT-SCRAMBLED EGGS WITH ASPARAGUS

Hands-on: 15 min. Total: 15 min.

For perfect soft-scrambled eggs, cook slowly and stir often to form creamy curds. Use the thinnest asparagus you can find so it will become crisp-tender with gentle heat.

18 large eggs, lightly beaten

⅓ cup whole milk

1 teaspoon salt

1 teaspoon freshly ground black pepper

3 tablespoons olive oil, divided

1 cup finely chopped small asparagus

¼ cup chopped fresh flat-leaf parsley

1. Combine first 4 ingredients in a medium bowl, stirring with a whisk.

2. Heat a large nonstick skillet over medium heat. Add 2 tablespoons oil to pan; swirl to coat. Add eggs and asparagus to pan. Reduce heat to medium-low. Cook 8 minutes or until eggs are soft and begin to set, stirring frequently. Stir in parsley; drizzle with remaining 1 tablespoon oil.

SERVES 12 (serving size: ⅓ cup)

CALORIES 146; FAT 10.9g (sat 3g, mono 5.5g, poly 1.8g); PROTEIN 10g; CARB 2g; FIBER 0g; CHOL 280mg; IRON 2mg; SODIUM 304mg; CALC 55mg

Flavor Swap

You can sub mushrooms, zucchini, or finely chopped herbs like dill and parsley for the asparagus.

PEANUT BUTTER BANANA BREAD

Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.

Bread:

1½ cups mashed ripe banana

⅓ cup plain fat-free yogurt

⅓ cup creamy peanut butter

3 tablespoons butter, melted

2 large eggs

½ cup granulated sugar

½ cup packed brown sugar

6.75 ounces all-purpose flour (about 1½ cups)

¼ cup ground flaxseed

¾ teaspoon baking soda

½ teaspoon salt

½ teaspoon ground cinnamon

⅛ teaspoon ground allspice

2 tablespoons chopped dry-roasted peanuts

Cooking spray

Glaze:

⅓ cup powdered sugar

1 tablespoon 1% low-fat milk

1 tablespoon creamy peanut butter

1. Preheat oven to 350°.

2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5–inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.

4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.

SERVES 16 (serving size: 1 slice)

CALORIES 198; FAT 7.4g (sat 2.3g, mono 2.7g, poly 1.8g); PROTEIN 4.7g; CARB 29.7g; FIBER 1.9g; CHOL 28mg; IRON 1.1mg; SODIUM 200mg; CALC 27mg

On The Go

Add-ins like nuts, yogurt, and flaxseeds and less sugar make once-heavy quick breads more breakfast-friendly. Wrap individual slices in plastic wrap for an easy snack or breakfast on the go.

HUEVOS RANCHEROS BURRITOS

Hands-on: 45 min. Total: 45 min.

Roasting the vegetables gives our ranchero sauce intensely rich flavor in just 10 minutes. Be sure to use plum tomatoes, which are meaty and not overly juicy—this will ensure a thick sauce that won’t make the burrito soggy.

½ cup chopped onion

3 large plum tomatoes, sliced

2 tablespoons plus 1 teaspoon olive oil, divided

½ chipotle chile canned in adobo sauce, chopped

1 tablespoon adobo sauce

½ cup water

1 tablespoon fresh lime juice

¾ teaspoon chili powder

½ teaspoon kosher salt

½ teaspoon ground cumin

1 (14-ounce) can lower-sodium black beans, drained

6 large eggs, lightly beaten

6 (8-inch) multigrain tortillas

6 (½-inch-thick) slices avocado

2 tablespoons chopped fresh cilantro

1. Preheat broiler.

2. Toss onion and tomato with 1 tablespoon olive oil. Place on baking sheet; broil 8 to 10 minutes or until tomatoes are lightly charred around the edges, turning once. Transfer mixture to a blender; add chile and adobo sauce. Pulse until coarsely pureed.

3. While tomato and onion roast, combine ½ cup water, lime juice, chili powder, salt, cumin, black beans, and 1 tablespoon olive oil in a medium saucepan over medium-high heat. Reduce heat, and simmer about 10 minutes or until beans are very tender. Partially mash bean mixture; cool to room temperature.

4. Heat a large nonstick skillet over medium heat. Add remaining 1 teaspoon olive oil to pan; swirl to coat. Add eggs; cook 3 to 4 minutes or until eggs are soft and beginning to set, stirring frequently. Remove pan from heat.

5. Place tortillas on a work surface. Spread bottom third of each tortilla with 2½ tablespoons bean mixture. Divide eggs evenly over beans. Top eggs with 2 tablespoons each tomato sauce, 1 avocado slice, and 1 teaspoon cilantro. Roll up.

SERVES 6 (serving size: 1 burrito)

CALORIES 299; FAT 14.3g (sat 2.8g, mono 7.9g, poly 2g); PROTEIN 13g; CARB 32g; FIBER 6g; CHOL 186mg; IRON 3mg; SODIUM 552mg; CALC 107mg

WHOLE-GRAIN BISCUITS WITH SAUSAGE GRAVY AND EGGS

Hands-on: 35 min. Total: 35 min.

Biscuits:

4.5 ounces spelt flour (about 1 cup)

1½ teaspoons baking powder

¼ teaspoon kosher salt

2 tablespoons chilled unsalted butter

⅓ cup fat-free buttermilk

1 tablespoon canola oil

Cooking spray

Gravy:

4 ounces turkey breakfast sausage (such as Louis Rich)

1 tablespoon all-purpose flour

1 cup 2% reduced-fat milk

½ teaspoon freshly ground black pepper

¼ teaspoon kosher salt

Remaining ingredients:

2 teaspoons canola oil

4 large eggs

1 tablespoon chopped fresh chives

1. Preheat oven to 425°.

2. To prepare biscuits, weigh or lightly spoon spelt flour into a dry measuring cup; level with a knife. Combine spelt flour, baking powder, and 1/4 teaspoon salt in a medium bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk and 1 tablespoon oil; stir just until moist. Turn dough out onto a lightly floured surface. Pat into a 1-inch-thick square; cut into 4 square biscuits. Place biscuits 3 inches apart on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes or until browned around edges.

3. To prepare gravy, heat a medium skillet over medium heat. Add sausage; cook 8 minutes or until browned, stirring to crumble. Sprinkle with all-purpose flour; cook 1 minute, stirring constantly. Add milk, ½ teaspoon pepper, and ¼ teaspoon salt. Bring to a boil, scraping pan to loosen browned bits; simmer 2 minutes or until slightly thickened. Remove pan from heat; keep warm.

4. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Gently break eggs into pan; cook 2 minutes on each side or until desired degree of doneness. Split biscuits in half horizontally; top with gravy. Sprinkle eggs with chives; serve with biscuits.

SERVES 4 (serving size: 1 biscuit, about ¼ cup gravy, and 1 egg)

CALORIES 365; FAT 20.5g (sat 7.4g, mono 8.2g, poly 3.2g); PROTEIN 18g; CARB 28g; FIBER 2g; CHOL 229mg; IRON 2mg; SODIUM 685mg; CALC 228mg

Smart Plate

A sausage biscuit, eggs, and hash browns add up. Our plate saves 25g fat and 460mg sodium.

SERVE WITH

MAPLE APPLES

Hands-on: 10 min. Total: 10 min.

2 teaspoons unsalted butter

2 chopped peeled Golden Delicious apples

¼ cup dried tart cherries

2 tablespoons raisins

1 tablespoon maple syrup

¼ teaspoon ground cinnamon

¼ teaspoon kosher salt

1. Melt butter in a large skillet. Add chopped apples, cherries, and raisins. Cook 8 minutes or until tender, stirring occasionally. Stir in syrup, cinnamon, and salt. Cook 2 minutes, stirring occasionally.

SERVES 4 (serving size: about ½ cup)

CALORIES 144; FAT 2g (sat 1.2g); SODIUM 123mg

MAKE-AHEAD SHAKSHUKA

Hands-on: 30 min. Total: 30 min.

To freeze ahead, complete step 1. Refrigerate ramekins until cool. Cover each with plastic wrap and heavy-duty foil; freeze. To reheat, remove wrapping, and cover ramekin with a damp towel. Microwave at HIGH for 2 minutes; stir. Proceed with step 2 of recipe. Be sure to pierce the yolks (without breaking them) so they won’t burst when microwaved.

1 tablespoon olive oil

1½ cups thinly sliced onion

1 cup thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper

3 garlic cloves, minced

1½ cups unsalted crushed tomatoes

⅓ cup chopped fresh cilantro

2 tablespoons chopped fresh flat-leaf parsley

½ teaspoon freshly ground black pepper

¾ teaspoon kosher salt

2 teaspoons sherry vinegar

1 teaspoon paprika

Cooking spray

6 large eggs

1. Heat a large skillet over medium heat. Add oil; swirl to coat. Add onion, bell peppers, and garlic. Cook 10 minutes or until vegetables are very soft, stirring occasionally. Add tomatoes and next 6 ingredients (through paprika); cook 10 minutes, stirring occasionally. Divide mixture evenly among 6 (8-ounce) ramekins coated with cooking spray.

2. Working with 1 ramekin at a time, make a slight well in center of sauce. Crack 1 egg into well, and pierce the yolk with tip of a knife. Cover loosely with a paper towel. Microwave at HIGH for 2½ minutes or until desired degree of doneness.

SERVES 6

CALORIES 181; FAT 7.4g (sat 2g, mono 3.5g, poly 1.3g); PROTEIN 10g; CARB 20g; FIBER 4g; CHOL 186mg; IRON 2mg; SODIUM 337mg; CALC 65mg

PB AND J STUFFED MULTIGRAIN PANCAKES

Hands-on: 30 min. Total: 30 min.

Peanut butter powder is the secret to adding intense nutty flavor (without a lot of fat) to these jam-stuffed pancakes.

Stuffed pancakes allow for portability without the mess. Wrap each in plastic wrap and freeze. Unwrap, cover with a paper towel, and microwave at HIGH for 2 minutes.

3.4 ounces white whole-wheat flour (about ¾ cup)

3 tablespoons cornmeal

3 tablespoons old-fashioned rolled oats, finely ground

¼ cup peanut butter powder

2 tablespoons granulated sugar

½ teaspoon baking soda

½ teaspoon baking powder

¼ teaspoon salt

1⅔ cups low-fat buttermilk

1 large egg

6 tablespoons strawberry fruit spread

2 tablespoons butter, melted

3 tablespoons powdered sugar

1. Preheat oven to 350°.

2. Heat a nonstick griddle or a large nonstick skillet over medium-high heat.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients (through salt) in a medium bowl, stirring with a whisk. Add buttermilk and egg; stir mixture until combined.

4. Spoon 3 tablespoons pancake batter onto hot griddle. Repeat procedure with 3 more tablespoons batter. Once pancakes begin to bubble, spoon 1 tablespoon strawberry spread onto 1 pancake. Top with other pancake, cooked side up, gently pressing edges to seal. Transfer to a baking sheet. Repeat procedure with remaining batter and fruit spread for a total of 6 pancake sandwiches.

5. Place baking sheet in oven. Bake at 350° for 12 minutes or until pancakes are thoroughly cooked. Serve with butter and powdered sugar.

SERVES 6 (serving size: 1 sandwich, 1 teaspoon butter, and 1½ teaspoons powdered sugar)

CALORIES 246; FAT 6.5g (sat 3.1g, mono 1.6g, poly 0.5g); PROTEIN 8g; CARB 39g; FIBER 3g; CHOL 44mg; IRON 1mg; SODIUM 400mg; CALC 144mg

CREAMY, DREAMY TROPICAL SMOOTHIE

Hands-on: 5 min. Total: 5 min.

Wish you were on the beach right now? One sip of our smoothie and you’ll be there before you can say “aloha.” Coconut milk and Greek yogurt make this smoothie supercreamy, and pineapple gives it a sweet tropical kick.

4 teaspoons unsweetened shredded coconut (optional)

2 cups fresh or frozen pineapple chunks

1 cup plain low-fat Greek yogurt

1 cup light coconut milk

1 cup crushed ice or ice cubes

3 tablespoons honey

1. If you would like to garnish with coconut, toast it first. Heat a small skillet over medium heat. Add coconut flakes; cook, stirring frequently, 1 to 2 minutes or until golden brown.

2. Place pineapple, yogurt, coconut milk, ice, and honey in a blender. Process on high speed for 60 seconds or until smooth or desired consistency.

3. Pour into tall glasses. Garnish each serving with 1 teaspoon toasted shredded coconut, if desired. Serve smoothies immediately.

SERVES 4 (serving size: about 1 cup)

CALORIES 140; FAT 2.1g (sat 1.6g, mono 0.2g, poly 0.2g); PROTEIN 6g; CARB 27g; FIBER 1g; CHOL 3mg; IRON 0mg; SODIUM 25mg; CALC 140mg

WHOLE-WHEAT, BUTTERMILK, AND ORANGE PANCAKES

Hands-on: 30 min. Total: 40 min.

Allowing the batter to sit before cooking gives the leaveners a chance to work, creating light, fluffy pancakes. Serve with fresh strawberries and blueberries.

2 tablespoons butter, softened

¼ teaspoon grated orange rind

¾ teaspoon fresh orange juice

3.5 ounces white whole-wheat flour (about ¾ cup)

3.4 ounces unbleached all-purpose flour (about ¾ cup)

2 tablespoons sugar

1½ teaspoons baking powder

½ teaspoon baking soda

⅜ teaspoon salt

1½ cups low-fat buttermilk

¼ cup fresh orange juice

1 tablespoon canola oil

1 large egg

1 large egg white

Cooking spray

¾ cup maple syrup

1. Combine first 3 ingredients.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk. Combine buttermilk, ¼ cup juice, oil, and 1 egg in a small bowl, stirring with a whisk. Add buttermilk mixture to flour mixture, stirring just until moist; let stand 15 minutes. Place egg white in a medium bowl; beat with a whisk until medium peaks form. Gently fold egg white into batter.

3. Preheat a griddle to medium heat. Coat pan with cooking spray. Spoon ¼ cup batter per pancake onto griddle. Cook 3 minutes or until edges begin to bubble and bottom is browned. Turn pancakes over; cook 3 minutes or until done. Serve with orange butter and syrup.

SERVES 6 (serving size: 2 pancakes, 1 teaspoon butter, and 2 tablespoons syrup)

CALORIES 336; FAT 8g (sat 3.2g, mono 3g, poly 1.1g); PROTEIN 7.4g; CARB 59.1g; FIBER 2.5g; CHOL 44mg; IRON 1.5mg; SODIUM 477mg; CALC 182mg

THE SECRET TO LIGHT, FLUFFY PANCAKES? While leaveners like baking powder and baking soda add lift to the batter, a whipped egg white makes the batter incredibly light and airy for tall, fluffy pancakes. Resting the batter for several minutes also allows the leaveners to activate in the liquid, essentially giving the pancakes a head start since they spend little time in the skillet and don’t bake like other cakes. You can whip the egg white and preheat your griddle while the batter rests.

ORANGE, PUMPKINSEED, AND SMOKED ALMOND GRANOLA

Hands-on: 5 min. Total: 31 min.

Make a double batch and divide it in two. Serve with yogurt, and you have a supereasy breakfast for mornings on the go.

½ cup old-fashioned rolled oats

¼ cup roasted, unsalted pumpkinseeds

1 ounce lightly salted, smoked almonds, chopped

5 teaspoons brown sugar

1½ tablespoons canola oil

1 teaspoon grated orange rind

1 tablespoon fresh orange juice

¼ teaspoon vanilla extract

⅛ teaspoon salt

1. Preheat oven to 325°.

2. Combine all ingredients in a medium bowl, stirring well with a spatula. Spread mixture out on a parchment paper–lined baking sheet. Bake at 325° for 26 minutes. Cool completely.

SERVES 4 (serving size: 3 tablespoons)

CALORIES 195; FAT 13.4g (sat 1.4g, mono 6.9g, poly 4g); PROTEIN 5g; CARB 16g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 107mg; CALC 24mg

Prep Pointer

Use the parchment paper on the baking sheet to lift and funnel the finished granola into containers.

BASIC POTATO EGG BASKET

Hands-on: 5 min. Total: 45 min.

The potato mixture can be multiplied as needed for any of these egg basket recipes, keeping in mind that each serving uses about ¼ cup shredded potato mixture and 1 egg.

¼ cup refrigerated shredded hash brown potatoes (such as Simply Potatoes)

Cooking spray

1 large egg

Dash of kosher salt

1. Preheat oven to 400°.

2. Start with a shiny, light-colored muffin pan. Spoon ¼ cup potatoes into a muffin cup coated with cooking spray. Press mixture into bottom and up sides of muffin cup, pushing mixture just above rim.

3. Bake at 400° for 30 minutes.

4. Crack 1 large egg into basket. Bake at 400° for 12 to 15 minutes or until egg is set to your liking. Sprinkle with a dash of kosher salt.

SERVES 1 (serving size: 1 potato basket)

CALORIES 114; FAT 5.6g (sat 1.6g, mono 1.8g, poly 1g); PROTEIN 7g; CARB 8g; FIBER 1g; CHOL 186mg; IRON 1mg; SODIUM 216mg; CALC 28mg

ZUCCHINI-HERB-POTATO EGG BASKET

Hands-on: 7 min. Total: 45 min.

2 tablespoons refrigerated shredded hash brown potatoes

2 tablespoons shredded zucchini, patted dry with paper towels

1 teaspoon chopped fresh flat-leaf parsley

½ teaspoon chopped fresh chives

Cooking spray

1 large egg

Dash of kosher salt

1. Preheat oven to 400°.

2. Start with a shiny, light-colored muffin pan. Combine first 4 ingredients; spoon mixture into a muffin cup coated with cooking spray. Press mixture into bottom and up sides of cup, pushing mixture just above rim.

3. Bake at 400° for 30 minutes.

4. Crack 1 large egg into basket. Bake at 400° for 12 to 15 minutes or until egg is set to your liking. Sprinkle with a dash of kosher salt.

SERVES 1 (serving size: 1 potato basket)

CALORIES 100; FAT 5.7g (sat 1.6g, mono 1.8g, poly 1g); PROTEIN 7g; CARB 5g; FIBER 0g; CHOL 186mg; IRON 1mg; SODIUM 205mg; CALC 33mg

BEET-POTATO EGG BASKET

Hands-on: 7 min. Total: 45 min.

2 tablespoons refrigerated shredded hash brown potatoes

2 tablespoons shredded red beet

Cooking spray

1 large egg

Dash of kosher salt

1. Preheat oven to 400°.

2. Start with a shiny, light-colored muffin pan. Combine potatoes and beet; spoon mixture into a muffin cup coated with cooking spray. Press mixture into bottom and up sides of cup, pushing mixture just above rim.

3. Bake at 400° for 30 minutes.

4. Crack 1 large egg into basket. Bake at 400° for 12 to 15 minutes or until egg is set to your liking. Sprinkle with a dash of kosher salt.

SERVES 1 (serving size: 1 potato basket)

CALORIES 104; FAT 5.6g (sat 1.6g, mono 1.8g, poly 1g); PROTEIN 7g; CARB 6g; FIBER 1g; CHOL 186mg; IRON 1mg; SODIUM 217mg; CALC 31mg

CARROT-POTATO EGG BASKET

Hands-on: 7 min. Total: 45 min.

Purchased refrigerated hash browns work far better than grating your own. Use a light or shiny metal baking pan; darker pans could burn the potato mixture.

2 tablespoons refrigerated shredded hash brown potatoes

2 tablespoons shredded carrot

Cooking spray

1 large egg

Dash of kosher salt

1. Preheat oven to 400°.

2. Start with a shiny, light-colored muffin pan. Combine potatoes and carrot; spoon mixture into a muffin cup coated with cooking spray. Press mixture into bottom and up sides of cup, pushing mixture just above rim.

3. Bake at 400° for 30 minutes.

4. Crack 1 large egg into basket. Bake at 400° for 12 to 15 minutes or until egg is set to your liking. Sprinkle with a dash of kosher salt.

SERVES 1 (serving size: 1 potato basket)

CALORIES 102; FAT 5.6g (sat 1.6g, mono 1.8g, poly 1g); PROTEIN 7g; CARB 6g; FIBER 1g; CHOL 186mg; IRON 1mg; SODIUM 213mg; CALC 33mg

SWEET AND HOT PEPPER OPEN-FACED EGG SANDWICHES

Hands-on: 19 min. Total: 19 min.

There’s a great interplay of flavors here, with the tingly heat of cherry pepper and the sweetness of bell pepper and onion. For an even spicier dish, substitute 2 tablespoons pickled jalapeño slices for the cherry pepper.

4 (1½-ounce) slices whole-grain sourdough bread

4 teaspoons extra-virgin olive oil, divided

1¼ cups thinly sliced red bell pepper

1¼ cups thinly sliced red onion

3 garlic cloves, minced

1 bottled hot cherry pepper, drained and thinly sliced

1 tablespoon 1% low-fat milk

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

7 large eggs, lightly beaten

1 ounce part-skim mozzarella cheese, shredded (about ¼ cup)

¼ cup fresh flat-leaf parsley leaves

1. Preheat broiler to high.

2. Place the bread slices on a baking sheet, and broil for 1 minute on each side or until toasted.

3. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add bell pepper, onion, garlic, and cherry pepper to pan; sauté 3 minutes or just until tender. Remove pepper mixture from pan. Return pan to medium heat. Add remaining 2 teaspoons oil to pan; swirl to coat. Combine milk, salt, pepper, eggs, and cheese in a bowl, stirring with a whisk; add to pan. Cook 2½ minutes or until eggs are set but still soft, stirring constantly. Top bread slices with pepper mixture and egg mixture; sprinkle with parsley.

Spice It Up

Eggs and toast seeming a little plain? Spice it up with a sautéed pepper-and-onion mixture. We love the nuttiness and tang of whole-grain sourdough, but any whole-grain bread will work.

SERVES 4 (serving size: 1 bread slice, ¼ cup pepper mixture, and ½ cup egg mixture)

CALORIES 344; FAT 15.2g (sat 4.4g, mono 7g, poly 2.6g); PROTEIN 19g; CARB 32g; FIBER 3g; CHOL 330mg; IRON 4mg; SODIUM 654mg; CALC 143mg

SPICED WARM MUESLI WITH HONEYED RICOTTA

Hands-on: 5 min. Total: 5 min.

Cereal with milk is fine, but cereal with ricotta, honey, lemon rind, and mint is simply spectacular.

⅔ cup Alpen Original All Natural Muesli

½ cup 1% low-fat milk

½ cup part-skim ricotta cheese

1½ teaspoons honey

½ teaspoon grated lemon rind

Fresh mint leaves

1. Combine muesli with milk; microwave at HIGH 1 minute. Combine ricotta, honey, and lemon rind. Dollop 2 tablespoons ricotta mixture over each serving of muesli, and top with fresh mint. Save remaining ricotta mixture for additional servings of muesli during the week. Or spread over toast or dollop over oatmeal.

SERVES 1

CALORIES 309; FAT 6.6g (sat 2.3g, mono 0.3g, poly 0g); PROTEIN 13.7g; CARB 49.1g; FIBER 5g; CHOL 16mg; IRON 3mg; SODIUM 108mg; CALC 256mg

BANANA-BERRY BUTTERMILK SMOOTHIE

This quick smoothie comes together in a flash.

1½ cups ice

1 cup quartered strawberries

1 cup blueberries

¾ cup cold low-fat buttermilk

2 tablespoons honey

¼ teaspoon vanilla extract

1 ripe medium banana

1. Combine all ingredients in a blender; puree until smooth.

SERVES 4 (serving size: 1 cup)

CALORIES 112; FAT 0.8g (sat 0.3g, mono 0.2g, poly 0.2g); PROTEIN 2.4g; CARB 26g; FIBER 3g; CHOL 2mg; IRON 0mg; SODIUM 50mg; CALC 64mg

VEGETABLE AND GREENS HASH WITH POACHED EGG

Hands-on: 40 min. Total: 40 min.

We love the versatility of this simple entrée— a hearty choice for breakfast, lunch, or dinner.

2 tablespoons olive oil

1 medium red onion, vertically sliced

1 tablespoon chopped fresh thyme

4 garlic cloves, chopped

2½ cups cubed peeled sweet potato

2½ cups cubed peeled red or Yukon gold potato

¼ cup water

4 ounces Lacinato kale, stemmed and chopped (about 2 packed cups)

3 ounces fresh spinach (about 3 cups)

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 tablespoon white vinegar

4 large eggs

2 teaspoons hot sauce (optional)

1. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion; cook 5 minutes or until tender and lightly browned. Add thyme and garlic, and cook 1 minute, stirring constantly. Add potatoes and ¼ cup water; cover and cook over medium-low heat for 15 minutes or until potatoes are tender, stirring every 5 minutes. Stir in kale, spinach, salt, and pepper; cook, covered, 3 minutes or until greens wilt. Remove pan from heat; keep warm.

2. Add water to a large skillet, filling two-thirds full, and bring to a boil. Reduce heat; simmer. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook for 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about 1¼ cups hash on each of 4 plates, and top each serving with 1 poached egg. Drizzle each egg with ½ teaspoon hot sauce, if desired.

SERVES 4

CALORIES 326; FAT 11.9g (sat 2.6g, mono 6.8g, poly 1.8g); PROTEIN 12.2g; CARB 43.4g; FIBER 5.5g; CHOL 186mg; IRON 3.6mg; SODIUM 511mg; CALC 128mg

PISTACHIO-CHAI MUFFINS

Hands-on: 15 min. Total: 30 min.

7.9 ounces all-purpose flour (about 1¾ cups)

½ cup packed brown sugar

1 teaspoon baking powder

1 teaspoon baking soda

¼ teaspoon salt

2 chai blend tea bags

1 cup low-fat buttermilk

¼ cup butter, melted

1½ teaspoons vanilla extract, divided

1 large egg, lightly beaten

Cooking spray

⅓ cup shelled dry-roasted pistachios, chopped

½ cup powdered sugar

1 tablespoon water

1. Preheat oven to 375°.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a bowl, stirring with a whisk. Cut open tea bags; stir tea into flour mixture. Make a well in center of mixture. Combine buttermilk, butter, 1 teaspoon vanilla, and egg in a bowl. Add buttermilk mixture to flour mixture, stirring just until moist.

3. Place 12 muffin-cup liners in muffin cups; coat liners with cooking spray. Divide batter evenly among prepared muffin cups. Sprinkle nuts evenly over batter. Bake at 375° for 15 minutes or until a wooden pick inserted in center comes out clean. Cool for 5 minutes in pan on a wire rack.

4. Combine remaining ½ teaspoon vanilla, powdered sugar, and 1 tablespoon water, stirring until smooth. Drizzle evenly over muffins.

SERVES 12 (serving size: 1 muffin)

CALORIES 192; FAT 6.2g (sat 2.8g, mono 2.1g, poly 0.8g); PROTEIN 3.9g; CARB 30.5g; FIBER 0.9g; CHOL 26mg; IRON 1.2mg; SODIUM 259mg; CALC 61mg

BLOOD ORANGE MIMOSAS

Hands-on: 10 min. Total: 12 min.

We love the color blood oranges give this classic brunch cocktail. A dash of bitters adds depth. Look for orange bitters—such as Fee Brothers or Stirrings—at liquor stores or specialty grocers. The sugar cube dissolves as you sip, balancing the bitters and giving off bubbles for a festive touch. Juice the oranges and keep chilled up to a day ahead.

12 sugar cubes

½ teaspoon blood orange bitters or Angostura bitters

7½ cups sparkling wine, chilled

3 cups fresh blood orange juice (about 6 oranges)

Blood orange rind curls (optional)

1. Place 1 sugar cube in each of 12 Champagne flutes or slender glasses; add 1 drop bitters to each flute. Combine wine and juice. Divide wine mixture evenly among flutes. Garnish with rind, if desired.

SERVES 12 (serving size: about ¾ cup)

CALORIES 143; FAT 0g; PROTEIN 0g; CARB 11g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 0mg; CALC 5mg

3-INGREDIENT PANCAKES

Hands-on: 10 min. Total: 10 min.

These single-serving pancakes are a bit more like the custardy center bite of French toast: fluffy, eggy, and golden delicious. Top the pancakes with 2 tablespoons part-skim ricotta cheese, 1 teaspoon toasted walnuts, ¼ cup blueberries, and 1 teaspoon honey.

1 medium ripe banana

2 tablespoons whole-wheat flour

1 large egg, lightly beaten

1. Mash banana with a fork until smooth. Add flour and egg; stir well with a whisk.

2. Heat a large nonstick skillet or griddle over medium-high heat. Spoon batter onto skillet, using one-third of batter for each pancake. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 to 2 minutes or until bottoms are lightly browned.

SERVES 1 (serving size: 3 pancakes)

CALORIES 228; FAT 5.5g (sat 1.8g, mono 1.9g, poly 1.2g); PROTEIN 10g; CARB 38g; FIBER 5g; CHOL 186mg; IRON 2mg; SODIUM 72mg; CALC 39mg

CHERRY-HAZELNUT CAKE WITH STREUSEL TOPPING

Hands-on: 26 min. Total: 1 hr. 30 min.

The Pacific Northwest’s cherry crop runs from May through early July. Use a sweet fresh cherry such as Bing or Rainier for this hearty cake. You can substitute frozen cherries, thawed and drained, if fresh fruit is unavailable.

Streusel:

½ cup sugar

6 tablespoons all-purpose flour

3 tablespoons old-fashioned rolled oats

2 tablespoons finely chopped hazelnuts

½ teaspoon ground cinnamon

¼ teaspoon freshly ground nutmeg

2 tablespoons olive oil

2 teaspoons reduced-fat buttermilk

Cake:

4.5 ounces all-purpose flour (about 1 cup)

4.5 ounces whole-wheat pastry flour (about 1 cup)

2 teaspoons baking powder

1 teaspoon ground cinnamon

½ teaspoon freshly ground nutmeg

¼ teaspoon salt

¾ cup sugar

¼ cup unsalted butter, softened

1 large egg

1½ teaspoons grated orange rind

¼ teaspoon almond extract

½ cup reduced-fat buttermilk

10 ounces chopped pitted fresh sweet cherries (about 2 cups)

Baking spray with flour

1. Preheat oven to 375°.

2. To prepare streusel, combine first 6 ingredients in a small bowl, stirring with a whisk. Add oil and 2 teaspoons buttermilk; stir to combine. Set aside.

3. To prepare cake, weigh or lightly spoon flours into dry measuring cups; level with a knife. Place flours, baking powder, ½ teaspoon cinnamon, ½ teaspoon nutmeg, and salt in a bowl, stirring with a whisk. Combine sugar and butter in a large bowl; beat with a mixer at medium speed 3 minutes or until light and fluffy. Add egg; beat 1 minute or until combined. Beat in rind and almond extract. Add flour mixture and ½ cup buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Stir in cherries.

4. Pour batter into a 9-inch springform pan coated with baking spray; sprinkle with streusel. Bake at 375° for 40 to 45 minutes or until a wooden pick inserted in center comes out clean, rotating pan from front to back after 25 minutes. Cool cake in pan on a wire rack 15 minutes. Remove cake from pan; cool completely on wire rack.

SERVES 10 (serving size: 1 wedge)

CALORIES 266; FAT 7.8g (sat 3.1g, mono 3.4g, poly 0.6g); PROTEIN 4g; CARB 46g; FIBER 3g; CHOL 26mg; IRON 2mg; SODIUM 148mg; CALC 80mg

WHOLE-GRAIN FLOURS ARE NOT A TREND: They are an important step in our move toward wholesome ingredients and away from refined ones. Still, it’s not a one-for-one substitution. We often call for a combination of lower-protein white flour and heartier whole-wheat flour or a slightly higher ratio of wet to dry ingredients to help maintain a softer crumb. Try using half white and half whole-wheat flour rather than swapping one for the other. Weigh the flours according to the ounces listed in the recipe for the best results.

MEATLESS MAINS

Fresh, vibrant produce shines in these amazing main dishes, from earthy mushrooms in risotto and crisp-tender bell peppers in gluten-free pizza to hearty veggie chili and silky fennel soup. We guarantee you won’t miss the meat.

Risotto Primavera

Squash Ribbon Pasta with Herb Cream Sauce

Artichoke and Spinach Strata

Shiitake-Stuffed Butternut with Quinoa Streusel

Two-Cheese Veggie Nachos

Creamy Mushroom Pasta

Eggs Poached in Tomato Sauce with Garlic Cheese Toasts

Veggie Pizza with Cauliflower Crust

Sweet and Spicy Carrot Soup

Fennel Soup with Almond-Mint Topping

Tomato-Leek Pie with Quinoa Crust

Wasabi Pea Tofu with Red Cabbage and Leeks

Vegetable “Meat” Loaf

Tofu Saag

Clean Veggie Burgers

Eggplant Parmesan with Parsley Orzo

Zucchini-Farro Cakes with Herbed Goat Cheese and Slow-Roasted Tomatoes

Can’t-Believe-It’s-Veggie Chili

RISOTTO PRIMAVERA

Hands-on: 35 min. Total: 35 min.

Upgrade option: Soak ½ ounce dried porcini mushrooms in ½ cup boiling water for 10 minutes. Reserve the liquid, and add to stock in place of water; cook porcini with button mushrooms.

2½ cups unsalted vegetable stock (such as Kitchen Basics)

½ cup water

1 teaspoon olive oil

1½ cups chopped onion

1 tablespoon minced garlic

1 tablespoon chopped fresh thyme, divided

4 ounces sliced button mushrooms

1 cup uncooked Arborio rice

½ cup dry white wine

1 cup frozen green peas, thawed

¼ cup chopped fresh flat-leaf parsley

2 tablespoons mascarpone or cream cheese

1 teaspoon sherry vinegar

½ teaspoon kosher salt

½ teaspoon black pepper

2 tablespoons grated vegetarian Parmesan cheese

1. Bring stock and ½ cup water to a simmer in a small saucepan. Reduce heat to low; keep warm.

2. Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 2 minutes or until tender. Add garlic, 2 teaspoons thyme, and mushrooms; cook 4 minutes. Add rice; cook 1 minute, stirring to coat. Add wine; cook 30 seconds, scraping pan to loosen browned bits. Reduce heat to medium-low. Add ½ cup stock mixture to pan; cook 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining stock mixture, ½ cup at a time, stirring almost constantly until each portion is absorbed before adding the next (about 22 minutes). Remove pan from heat. Stir in peas, parsley, mascarpone cheese, vinegar, salt, and pepper. Sprinkle with remaining 1 teaspoon thyme and Parmesan cheese.

SERVES 4 (serving size: about 1 cup)

CALORIES 350; FAT 9.2g (sat 4.2g, mono 3g, poly 0.5g); PROTEIN 11g; CARB 54g; FIBER 5g; CHOL 20mg; IRON 1mg; SODIUM 480mg; CALC 85mg

SERVE WITH

BALSAMIC KALE AND RADICCHIO SAUTÉ

Hands-on: 5 min. Total: 5 min.

1 tablespoon olive oil

4 cups chopped Lacinato kale

1 cup sliced radicchio

1 teaspoon minced garlic

1 tablespoon balsamic vinegar

¼ teaspoon kosher salt

¼ teaspoon sugar

⅛ teaspoon crushed red pepper

1. Heat a skillet over medium heat. Add oil; swirl to coat. Add kale, radicchio, and garlic; sauté 2 minutes. Stir in remaining ingredients.

SERVES 4 (serving size: about ½ cup)

CALORIES 71; FAT 3.9g (sat 0.5g, mono 2.5g, poly 0.6g); PROTEIN 2g; CARB 8g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 152mg; CALC 95mg

SQUASH RIBBON PASTA WITH HERB CREAM SAUCE

Hands-on: 30 min. Total: 30 min.

Draining the hot cooked pasta over the squash ribbons softens the vegetables just enough to keep their fresh texture yet combine well with the pasta. Adding the red onion to the pasta in the last 2 minutes of cooking removes its harsh bite.

1 medium zucchini (about 8 ounces)

1 medium summer squash (about 8 ounces)

8 ounces uncooked fettuccine

½ cup thinly sliced red onion

1 cup 2% reduced-fat milk

1½ tablespoons all-purpose flour

⅓ cup heavy cream

½ cup chopped fresh tarragon, basil, or parsley

¾ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1. Shave squashes into thin strips using a vegetable peeler; place in a colander. Bring a large saucepan filled with water to a boil. Add pasta; cook 6 minutes. Add red onion; cook 2 minutes. Drain pasta mixture over squash in colander.

2. Return pan to medium-high heat. Add milk and flour; bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Stir in heavy cream, and cook for 1 minute. Add pasta mixture, stirring to coat. Stir in the herbs, salt, and pepper. Serve immediately.

SERVES 4 (serving size: about 1½ cups)

CALORIES 378; FAT 10g (sat 5.7g, mono 2.5g, poly 0.5g); PROTEIN 13g; CARB 60g; FIBER 4g; CHOL 32mg; IRON 3mg; SODIUM 407mg; CALC 142mg

SERVE WITH

SPINACH AND RADICCHIO SALAD WITH LEMON VINAIGRETTE

Hands-on: 5 min. Total: 5 min.

We love the pop of color from thinly sliced radicchio, but you can leave it out if you like.

2 tablespoons olive oil

1 tablespoon fresh lemon juice

½ teaspoon sugar

½ teaspoon Dijon mustard

¼ teaspoon freshly ground black pepper

⅛ teaspoon kosher salt

½ cup thinly sliced radicchio

½ cup cherry tomatoes, halved

1 (5-ounce) package baby spinach and arugula blend

1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add radicchio, tomatoes, and spinach to bowl; toss to combine.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 83; FAT 7.2g (sat 1g, mono 5.4g, poly 0.7g); PROTEIN 1g; CARB 4g; FIBER 1g; CHOL 0mg; IRON 1mg; SODIUM 105mg; CALC 48mg

PASTAS AND RISOTTOS ARE AN EASY vegetarian alternative for the meat + starch + vegetable trio. The key is to infuse these dishes with big, rich flavor and bulk up with vegetables and other sources of protein to make a satisfying main. Starch is your ally here. Incorporate vegetable stock gradually into short-grain rice so that starches release slowly, yielding a rich and creamy risotto. Reserve a cup of starchy pasta cooking liquid before draining pasta, and add to the finished dish as needed to help the sauce adhere to the noodles.

ARTICHOKE AND SPINACH STRATA

Hands-on: 15 min. Total: 65 min.

Thaw the artichoke hearts according to microwave directions, or in the refrigerator for 2 hours. You can also place artichoke hearts in the baking dish and bake at 375° until thawed; then remove from the pan and continue the recipe. Try swapping artichokes and spinach out for 1 (14-ounce) bag thawed frozen broccoli florets, and the Monterey Jack for cheddar cheese.

1 (10-ounce) package frozen spinach

3 green onions, chopped (white and light green parts only)

1 (9-ounce) package frozen artichoke hearts, thawed and drained

8 ounces whole-wheat sourdough bread, crusts removed and cubed (about 5 cups)

4 ounces reduced-fat Monterey Jack cheese, shredded (about 1 cup)

Cooking spray

1 ounce Parmesan cheese, grated (about ¼ cup)

1¾ cups 1% low-fat milk

2 teaspoons Dijon mustard

½ teaspoon freshly ground black pepper

Dash of ground nutmeg

4 large eggs

1. Preheat oven to 375°.

2. Cook spinach in microwave according to package directions; cool slightly. Place spinach in a clean kitchen towel. Squeeze dry.

3. Combine spinach and next 4 ingredients (through Monterey Jack cheese) in a large bowl; toss. Arrange bread mixture in a broiler-safe 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Sprinkle Parmesan cheese over top.

4. Combine milk, Dijon, pepper, nutmeg, and eggs in a bowl, stirring with a whisk. Pour egg mixture evenly over bread mixture. Bake at 375° for 38 minutes or until set. Turn broiler to high (do not remove pan from oven). Broil 4 minutes or until edges are lightly browned.

SERVES 6 (serving size: about 1⅓ cups)

CALORIES 292; FAT 11.3g (sat 4.7g, mono 1.8g, poly 0.8g); PROTEIN 19g; CARB 28g; FIBER 6g; CHOL 145mg; IRON 3mg; SODIUM 584mg; CALC 405mg

SHIITAKE-STUFFED BUTTERNUT WITH QUINOA STREUSEL

Hands-on: 15 min. Total: 25 min.

Look for quinoa flakes on the hot cereals aisle. If you can’t find them, substitute panko.

1 (2-pound) butternut squash, halved lengthwise and seeded

1 cup hot water

5 teaspoons canola oil, divided

12 ounces sliced shiitake mushrooms

2 teaspoons grated peeled fresh ginger

4 garlic cloves, minced

¾ teaspoon kosher salt, divided

½ teaspoon black pepper, divided

6 ounces baby spinach

3 tablespoons butter, cut into pieces

½ cup quinoa flakes

¼ cup panko (Japanese breadcrumbs)

12 ounces Broccolini, trimmed

2 tablespoons water

1½ teaspoons grated lime rind

1. Arrange squash, cut sides down, in a microwave-safe baking dish. Add 1 cup hot water; cover with plastic wrap. Microwave at HIGH 15 minutes or until tender. Let stand 3 minutes.

2. While squash cooks, heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add mushrooms, ginger, and garlic; cook 4 minutes. Add ½ teaspoon salt, ¼ teaspoon pepper, and spinach, stirring until spinach wilts. Spoon flesh from squash into skillet; stir to combine. Sauté 2 minutes. Spoon mixture into squash halves. Wipe pan clean.

3. Melt butter in a medium skillet over medium heat. Add quinoa flakes and panko; sauté 2 minutes or until toasted, stirring constantly. Stir in ⅛ teaspoon salt and ⅛ teaspoon pepper.

4. Heat large skillet over medium-high heat. Add remaining 2 teaspoons oil; swirl to coat. Add Broccolini and 2 tablespoons water; cook 4 minutes or until crisp-tender. Add remaining ⅛ teaspoon salt, ⅛ teaspoon pepper, and rind, tossing to coat. Cut each squash half in half. Top evenly with quinoa mixture. Serve with Broccolini.

SERVES 4 (serving size: 1 stuffed squash piece and 3 ounces Broccolini)

CALORIES 364; FAT 16g (sat 6g, mono 6g, poly 2.1g); PROTEIN 10g; CARB 51g; FIBER 10g; CHOL 23mg; IRON 5mg; SODIUM 556mg; CALC 192mg

TWO-CHEESE VEGGIE NACHOS

Hands-on: 40 min. Total: 40 min.

We love the double-cheese contrast here: Shredded cheese melts into a bubbly blanket over the tortillas, while crumbly queso fresco covers the veggies with a salty kick. It’s an impressive dish for coffee table dining—it’s fun to keep it all on the baking pan and serve as a shared platter.

1 tablespoon canola oil

1 cup chopped red onion

2 garlic cloves, minced

1 cup chopped zucchini

1 cup fresh corn kernels

2 tablespoons thinly sliced jalapeño pepper

½ teaspoon ground cumin

¼ teaspoon chili powder

¼ teaspoon kosher salt

1 (14.5-ounce) can organic black beans, rinsed and drained

8 (6-inch) corn tortillas, cut into wedges

Cooking spray

2 ounces shredded reduced-fat Mexican-blend cheese (about ½ cup)

¾ cup diced peeled avocado (about 1 small)

2 ounces crumbled queso fresco (about ½ cup)

¼ cup chopped fresh cilantro

1 medium tomato, diced

4 lime wedges

1. Preheat broiler to high.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Add garlic; sauté 30 seconds. Add zucchini and next 5 ingredients (through salt); cook 5 minutes or until crisp-tender. Add beans; cook for 2 minutes or until thoroughly heated.

3. Arrange tortilla wedges in a single layer on a large jelly-roll pan coated with cooking spray. Lightly coat tortilla wedges with cooking spray. Broil 2 minutes on each side or until lightly browned and crisp. Sprinkle shredded Mexican-blend cheese evenly over tortilla wedges. Broil 1 minute or until cheese melts.

4. Top chips evenly with bean mixture, avocado, queso fresco, cilantro, and tomato. Serve with lime wedges.

SERVES 4

CALORIES 300; FAT 15.1g (sat 4.3g, mono 5.9g, poly 2g); PROTEIN 14g; CARB 33g; FIBER 8g; CHOL 20mg; IRON 2mg; SODIUM 351mg; CALC 274mg

CREAMY MUSHROOM PASTA

Hands-on: 12 min. Total: 40 min.

You can use any wide, ribbonlike pasta, such as pappardelle, bucatini, or fettuccine.

½ cup dried porcini mushrooms (about ½ ounce)

⅔ cup boiling water

8 ounces uncooked pappardelle or bucatini pasta

3¼ teaspoons salt, divided

1 tablespoon olive oil

¼ cup finely chopped shallots

2 (4-ounce) packages exotic mushroom blend, sliced or coarsely chopped

2 garlic cloves, minced

2 tablespoons dry sherry

2 ounces Parmigiano-Reggiano cheese, divided

¼ cup heavy whipping cream

1 teaspoon finely chopped fresh sage

½ teaspoon cracked black pepper

1 teaspoon truffle oil

Sage leaves

1. Rinse porcini thoroughly. Combine porcini and ⅔ cup boiling water in a bowl; cover and let stand 30 minutes. Drain in a sieve over a bowl, reserving ¼ cup soaking liquid. Chop porcini.

2. Cook pasta with 1 tablespoon salt in boiling water 10 minutes or until al dente; drain in a colander over a bowl, reserving ¼ cup cooking liquid.

3. Heat oil in a large skillet over medium-high heat. Add shallots, exotic mushroom blend, and garlic; sauté 5 minutes, stirring frequently. Stir in porcini, sherry, and remaining ¼ teaspoon salt; cook 1 minute or until liquid evaporates.

4. Finely grate 1 ounce cheese (about ¼ cup); crumble remaining cheese. Reduce heat to medium. Stir pasta, reserved ¼ cup cooking liquid, reserved ¼ cup porcini soaking liquid, ¼ cup grated cheese, cream, chopped sage, and pepper into mushroom mixture; toss well to combine. Drizzle with truffle oil; toss. Place about 1¼ cups pasta mixture on each of 4 plates; top each serving with about 1 tablespoon crumbled cheese. Garnish with sage.

SERVES 4

CALORIES 393; FAT 14.2g (sat 6.1g, mono 4.3g, poly 0.9g); PROTEIN 15.8g; CARB 49.3g; FIBER 3.4g; CHOL 38mg; IRON 3.1mg; SODIUM 585mg; CALC 201mg

EGGS POACHED IN TOMATO SAUCE WITH GARLIC CHEESE TOASTS

Hands-on: 25 min. Total: 25 min.

We really liked this dish with the fruity heat of Turkish Aleppo pepper, but you can substitute crushed red pepper.

1 tablespoon extra-virgin olive oil

1 cup chopped onion

3 garlic cloves, minced

3 tablespoons tomato paste

⅓ cup dry red wine

1 teaspoon sugar

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ teaspoon ground Aleppo pepper or crushed red pepper

1 (14.5-ounce) can unsalted petite diced tomatoes

4 large eggs

4 (1-ounce) slices sourdough bread

1 garlic clove, halved

2 ounces part-skim mozzarella cheese, shredded (about ½ cup)

1. Preheat broiler to high.

2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and minced garlic to pan; sauté 4 minutes. Add tomato paste; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid almost evaporates. Add sugar, salt, peppers, and tomatoes. Cover and reduce heat to medium; simmer 2 minutes. Crack eggs, 1 at a time, on top of tomato mixture. Cover and cook 5 minutes or until whites are set and yolks are soft.

3. Place bread slices on a baking sheet; broil 1½ minutes on each side or until toasted. Rub bread with halved garlic clove. Sprinkle 2 tablespoons cheese on each bread slice; broil 1½ minutes or until cheese melts. Divide tomato mixture and eggs evenly among 4 shallow bowls. Serve with garlic toasts.

SERVES 4

CALORIES 286; FAT 11g (sat 3.6g, mono 5g, poly 1.6g); PROTEIN 15g; CARB 29g; FIBER 3g; CHOL 195mg; IRON 3mg; SODIUM 598mg; CALC 180mg

One-Pan Plan

Eggs simmer directly in the spicy, smoky tomato sauce. Avoid a second pan by placing the bread slices right on the oven rack. Serve in the pan for a beautiful presentation.

VEGGIE PIZZA WITH CAULIFLOWER CRUST

Hands-on: 25 min. Total: 60 min.

1 cauliflower head, roughly chopped (about 3 pounds)

Cooking spray

2 teaspoons olive oil, divided

½ cup presliced cremini mushrooms

½ cup sliced red bell pepper

½ cup thinly sliced fresh basil, divided

¼ teaspoon freshly ground black pepper, divided

⅛ teaspoon kosher salt

3 garlic cloves, minced

2.5 ounces shredded part-skim mozzarella cheese (about ⅔ cup), divided

2 large egg whites

2 tablespoons grated Parmesan cheese

½ cup thinly sliced seeded tomatoes

⅔ cup fresh baby spinach

1. Preheat oven to 375°.

2. Place half of cauliflower in a food processor; pulse 10 to 15 times or until finely chopped (like rice). Transfer cauliflower to a baking sheet lined with parchment paper. Repeat procedure with remaining cauliflower. Coat cauliflower with cooking spray. Bake at 375° for 25 minutes, stirring once. Cool.

3. Increase oven temperature to 450°.

4. Heat a large skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add mushrooms and bell pepper; sauté 5 minutes or until tender. Set aside.

5. Place cauliflower in a clean kitchen towel. Squeeze until very dry. Combine cauliflower, remaining 1 teaspoon oil, ¼ cup basil, ⅛ teaspoon black pepper, salt, garlic, 2 ounces mozzarella cheese, egg whites, and Parmesan cheese in a bowl. Press cauliflower mixture into 2 (8-inch) circles on a baking sheet lined with parchment paper. Coat crusts with cooking spray.

6. Bake crusts at 450° for 22 minutes or until browned. Remove pan from oven; top crusts evenly with mushroom mixture, tomatoes, spinach, remaining ¼ cup basil, remaining ⅛ teaspoon black pepper, and remaining mozzarella cheese. Bake an additional 7 minutes or until cheese melts.

SERVES 2 (serving size: 1 pizza)

CALORIES 350; FAT 15.8g (sat 6g, mono 5.7g, poly 1g); PROTEIN 26g; CARB 32g; FIBER 11g; CHOL 25mg; IRON 3mg; SODIUM 658mg; CALC 488mg

Gluten-Free

Finely chopped and roasted cauliflower makes an excellent base for personal gluten-free pizzas. Add basil, garlic, and mozzarella for big flavor in every bite.

SWEET AND SPICY CARROT SOUP

Hands-on: 15 min. Total: 40 min.

The combination of carrots, Fresno chile, brown sugar, fresh ginger, and green onions gives this soup a sweet and spicy flavor.

Fragrant fresh ginger and Fresno chile heat balance the sweetness of the carrots in this soup.

1 tablespoon olive oil

⅓ cup sliced green onions

¾ pound (½-inch-thick) slices carrot

2 teaspoons minced peeled fresh ginger

2 teaspoons chopped Fresno chile

1½ cups unsalted vegetable stock

1½ cups water

Stems from 1 bunch cilantro, tied with kitchen twine

½ cup light coconut milk

1 tablespoon brown sugar

1½ teaspoons fresh lime juice

¼ teaspoon kosher salt

Sliced Fresno chile

Sliced green onions

1. Heat olive oil in a saucepan over medium heat. Add ⅓ cup sliced green onions; cook 3 minutes. Stir in carrot, ginger, and 2 teaspoons chopped Fresno chile; cook 2 minutes. Add vegetable stock, water, and cilantro stems to pan; simmer 30 minutes or until carrots are soft. Cool 10 minutes; discard cilantro stems. Combine carrot mixture, coconut milk, brown sugar, lime juice, and salt in a blender; process until smooth. Return to pan; heat over medium-low heat until warm. Serve with sliced Fresno chile and sliced green onions.

SERVES 4 (serving size: about 1 cup)

CALORIES 107; FAT 4.1g (sat 0.8g, mono 2.5g, poly 0.5g); PROTEIN 4g; CARB 16g; FIBER 3g; CHOL 0mg; IRON 1mg; SODIUM 241mg; CALC 67mg

FENNEL SOUP WITH ALMOND-MINT TOPPING

Hands-on: 20 min. Total: 20 min.

We were blown away by the rich flavor of this fast soup. Fennel gently cooks until it has a faint lick of licorice, then gets pureed with white beans for a silky texture.

5 teaspoons olive oil, divided

3 cups sliced fennel bulb

1 cup chopped onion

3 garlic cloves, minced

½ teaspoon kosher salt, divided

2½ cups water

½ teaspoon white wine vinegar

1 (15-ounce) can cannellini beans, rinsed and drained

½ cup sliced almonds, toasted

3 tablespoons small fresh mint leaves

1 teaspoon lemon rind strips

1 ounce vegetarian Parmesan cheese, finely shredded (about ¼ cup)

1. Heat a Dutch oven over medium heat. Add 1 tablespoon oil; swirl to coat. Add fennel, onion, garlic, and ¼ teaspoon salt; cook 1 minute. Reduce heat to medium-low, cover, and cook 6 minutes or until crisp-tender (do not brown), stirring occasionally.

2. Add remaining ¼ teaspoon salt, 2½ cups water, white wine vinegar, and beans. Bring to a boil; cover, reduce heat, and simmer 10 minutes. Place half of mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining mixture.

3. Combine almonds, mint, rind, and cheese. Divide soup among 4 bowls; top with almond mixture. Drizzle with remaining 2 teaspoons oil.

SERVES 4 (serving size: 1⅓ cups soup, 2 tablespoons nut mixture, and ½ teaspoon oil)

CALORIES 237; FAT 13.7g (sat 2.5g, mono 8.7g, poly 2g); PROTEIN 10g; CARB 21g; FIBER 7g; CHOL 5mg; IRON 2mg; SODIUM 549mg; CALC 205mg

TOMATO-LEEK PIE WITH QUINOA CRUST

Hands-on: 35 min. Total: 60 min.

The two-slice portion on this veggie pie is nice and hearty: For a lighter lunch or brunch for eight people, serve one slice with a simple spinach salad. For extra flavor, try tossing 2 teaspoons chopped fresh thyme into the crust.

1 cup uncooked quinoa

½ cup almond meal

1 tablespoon cornstarch

¾ teaspoon kosher salt, divided

2 tablespoons olive oil, divided

1 large egg, lightly beaten

Cooking spray

2 cups thinly sliced leeks

2 garlic cloves, minced

1 pound heirloom tomatoes, seeded and sliced

1 teaspoon chopped fresh thyme

2 large egg whites, lightly beaten

1 ounce grated vegetarian Parmesan cheese (about ¼ cup)

1. Preheat oven to 350°.

2. Place quinoa on a jelly-roll pan. Bake at 350° for 10 minutes or until golden brown; cool. Place half of quinoa in a food processor; pulse 30 seconds. Transfer to a large bowl. Add remaining toasted quinoa, almond meal, cornstarch, and ¼ teaspoon salt; stir to combine. Add 1 tablespoon oil and egg; stir until mixture is crumbly but holds together when pressed. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 350° for 5 minutes.

3. Heat a medium skillet over medium- high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add leeks; sauté 3 minutes. Add garlic; sauté 1 minute. Combine leek mixture, tomatoes, thyme, and remaining ½ teaspoon salt in a bowl; let stand 5 minutes. Stir in egg whites.

4. Arrange tomato mixture in crust; sprinkle with cheese. Bake at 350° for 15 minutes or until filling is set. Let stand 10 minutes; cut into 8 wedges.

SERVES 4 (serving size: 2 wedges)

CALORIES 411; FAT 20g (sat 3.4g, mono 11.1g, poly 4.4g); PROTEIN 17g; CARB 43g; FIBER 7g; CHOL 53mg; IRON 4mg; SODIUM 536mg; CALC 148mg

WASABI PEA TOFU WITH RED CABBAGE AND LEEKS

Hands-on: 35 min. Total: 35 min.

Look for cans of wasabi peas in the Asian food section of your supermarket or in the bulk bin of some large grocery stores.

Wasabi peas make a delicious breading for tofu. They lose their bite when cooked but provide intriguing flavor and crunch in the slightly sweet, salty crust.

2 (14-ounce) packages water-packed extra-firm tofu, drained

¼ cup canola oil, divided

12 ounces thinly sliced red cabbage

4 leeks, white and light green parts thinly sliced

1 teaspoon kosher salt, divided

¾ teaspoon black pepper, divided

1 cup wasabi peas, divided

1 large egg, lightly beaten

1. Cut each tofu block crosswise into 4 slices. Arrange tofu in a single layer on several layers of paper towels. Cover tofu with additional paper towels; let stand 15 minutes.

2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add cabbage and leeks; cook 8 minutes or until crisp-tender. Stir in ½ teaspoon salt and ¼ teaspoon pepper. Keep warm.

3. Place ¾ cup peas in the bowl of a food processor; process until very finely ground and powdery. Place ground peas in a shallow dish. Place egg in another shallow dish. Sprinkle tofu with remaining ½ teaspoon salt and remaining ½ teaspoon pepper, pressing gently to adhere.

4. Heat a large skillet over medium-high heat. Add 2 tablespoons canola oil to pan; swirl to coat. Dredge 1 side of each tofu slice in ground peas; dip in egg. Dredge same side of tofu a second time in the ground peas. Arrange tofu slices, dredged side down, in pan; cook 5 minutes or until browned. Add remaining 1 tablespoon oil to pan; turn tofu slices over, and cook 2 minutes.

5. Place remaining ¼ cup peas in a zip-top plastic bag; lightly crush with a rolling pin or a small heavy pan. Serve tofu with cabbage mixture; sprinkle with crushed peas.

SERVES 4 (serving size: about 1¼ cups cabbage mixture, 2 tofu slices, and about 1 tablespoon crushed peas)

CALORIES 450; FAT 26.9g (sat 4.7g, mono 12.7g, poly 8.9g); PROTEIN 24g; CARB 29g; FIBER 4g; CHOL 47mg; IRON 6mg; SODIUM 607mg; CALC 244mg

VEGETABLE “MEAT” LOAF

Hands-on: 60 min. Total: 1 hr. 47 min.

Vegetarians and carnivores alike will love this ingenious twist on meat loaf. The meaty-flavored, umami-rich recipe received our Test Kitchen’s highest rating. Ordinarily you wouldn’t pack a meat loaf into the pan, but since we’re using a vegetable mixture, you will want to make sure it holds together.

Meat loaf:

1 large red bell pepper

1 large green bell pepper

2 pounds cremini mushrooms, coarsely chopped

1 tablespoon olive oil

1 cup (½-inch) sliced asparagus

½ cup chopped red onion

1 cup panko (Japanese breadcrumbs)

1 cup chopped walnuts, toasted

2 tablespoons chopped fresh basil

1 tablespoon ketchup

1 teaspoon Dijon mustard

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

4 ounces fresh Parmigiano-Reggiano cheese, grated (about 1 cup)

2 large eggs, lightly beaten

Cooking spray

Topping:

2 tablespoons ketchup

1 tablespoon vodka or vegetable broth

¼ teaspoon Dijon mustard

1. Preheat broiler to high.

2. To prepare meat loaf, cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 12 minutes or until blackened. Wrap in foil; fold to close tightly. Let stand 10 minutes. Peel and finely chop. Place bell peppers in a large bowl.

3. Reduce oven temperature to 350°.

4. Place about one-fourth of mushrooms in a food processor; pulse 10 times or until finely chopped. Transfer chopped mushrooms to a bowl. Repeat procedure 3 times with remaining mushrooms.

5. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add mushrooms to pan; sauté 15 minutes or until liquid evaporates, stirring occasionally. Add mushrooms to bell peppers. Wipe pan with paper towels. Add asparagus and onion to pan; sauté 6 minutes or until just tender, stirring occasionally. Add onion mixture to mushroom mixture.

6. Arrange panko in an even layer on a baking sheet; bake at 350° for 10 minutes or until golden. Add panko and the next 8 ingredients (through eggs) to mushroom mixture, stirring well. Spoon mixture into a 9 x 5–inch loaf pan coated with cooking spray; press gently to pack. Bake at 350° for 45 minutes or until a thermometer registers 155°.

7. To prepare topping, combine 2 tablespoons ketchup and remaining ingredients in a small bowl; brush ketchup mixture over meat loaf. Bake an additional 10 minutes. Let stand 10 minutes; cut into 6 slices.

SERVES 6 (serving size: 1 slice)

CALORIES 338; FAT 21.2g (sat 4.3g, mono 5.1g, poly 10.1g); PROTEIN 17.5g; CARB 22.6g; FIBER 4.9g; CHOL 72mg; IRON 2.6mg; SODIUM 535mg; CALC 197mg

Better Loaf

Fresh vegetables contain moisture, which would cause the meat loaf to fall apart. Cooking the elements separately and then combining allows liquid to evaporate and adds fantastic roasted flavor.

TOFU SAAG

Hands-on: 50 min. Total: 50 min.

Chef Suvir Saran’s eye-opening technique here is to pat the tofu dry very briefly, rather than for 20 or 30 minutes. This keeps it moist and creamy inside, and the outside still gets browned. Look for ghee—clarified, toasted butter—at Indian or Asian markets.

21 ounces firm water-packed tofu, cut into 1-inch squares

2 tablespoons canola oil, divided

10 ounces baby spinach, stemmed

10 ounces baby kale, stemmed

1 teaspoon cumin seeds

1 teaspoon fennel seeds

8 green cardamom pods

6 whole cloves

3 dried red chiles de arbol

2 tablespoons minced fresh ginger

¼ teaspoon asafetida (optional)

¾ teaspoon kosher salt

1½ tablespoons ghee or canola oil

¾ teaspoon cumin seeds

½ teaspoon fennel seeds

3 dried red chiles de arbol

⅛ teaspoon asafetida (optional)

⅛ teaspoon ground red pepper

1 teaspoon water

1. Briefly pat tofu dry with paper towels (about 5 seconds). Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add half of tofu to pan; cook 4 minutes or until golden, turning once. Drain tofu on paper towels. Repeat procedure with 1½ teaspoons oil and remaining tofu.

2. Bring 2 inches of water to a boil in a large Dutch oven. Add baby spinach and baby kale; cover and cook 4 minutes or until wilted, stirring occasionally. Drain well, reserving cooking liquid. Place spinach mixture in a blender or food processor; blend until very smooth, adding a tablespoon or two of the cooking liquid if needed.

3. Combine remaining 1 tablespoon oil, 1 teaspoon cumin seeds, and next 4 ingredients (through 3 chiles) in a large skillet over medium-high heat; cook 2 minutes or until cumin turns golden brown, stirring frequently.

4. Stir in ginger and ¼ teaspoon asafetida, if desired; cook 30 seconds, stirring constantly. Remove cloves and cardamom pods with a slotted spoon; discard. Stir in spinach mixture; swirl ¼ cup cooking liquid in blender to extract puree clinging to the sides, and add to pan. Stir in salt. Reduce heat to medium; cook 5 minutes.

5. Place tofu on top of spinach mixture; cover and cook 5 minutes.

6. Combine ghee or oil with ¾ teaspoon cumin seeds, ½ teaspoon fennel seeds, and 3 chiles in a small skillet over medium-high heat; cook 2 minutes or until seeds turn golden brown, stirring frequently. Add ⅛ teaspoon asafetida, if desired, and ground red pepper. Carefully add 1 teaspoon water to keep ground red pepper from burning, and immediately pour oil mixture into spinach mixture. Stir.

SERVES 6 (serving size: about ½ cup saag and 3½ ounces tofu)

CALORIES 210; FAT 13.7g (sat 3.3g, mono 8g, poly 1.5g); PROTEIN 12g; CARB 13g; FIBER 4g; CHOL 10mg; IRON 4mg; SODIUM 337mg; CALC 298mg

Going Green

A combination of baby spinach and tender baby kale creates a silky, bright green sauce.

CLEAN VEGGIE BURGERS

Hands-on: 30 min. Total: 45 min.

Store-bought buns and bread nearly always contain artificial preservatives to help maintain freshness. Instead, buy whole-grain buns from your local bakery, where ingredients are kept clean and simple. Tightly wrap extra buns, and freeze (do not refrigerate—this will cause bread to stale faster) for up to 3 months.

1 (15-ounce) can unsalted black beans, rinsed, drained, and divided

4 teaspoons olive oil, divided

2 tablespoons finely chopped shallots

5 tablespoons uncooked quinoa, rinsed, drained, and divided

6 tablespoons water

4 ounces cremini mushrooms

2 garlic cloves

2 tablespoons chopped fresh cilantro

2 teaspoons seeded minced serrano chile

1 teaspoon ground cumin

⅝ teaspoon kosher salt, divided

¼ teaspoon ancho chile powder

1 large egg

½ cup chopped peeled ripe avocado

1 tablespoon fresh lime juice

1 small tomatillo, finely chopped

4 whole-grain bakery-style hamburger buns, toasted

4 (¼-inch-thick) slices tomato

4 (¼-inch-thick) slices red onion

1. Preheat oven to 350°.

2. Spread half of beans in a single layer on a foil-lined baking sheet. Bake at 350° for 20 minutes. Place toasted beans in a large bowl.

3. Heat a small saucepan over medium heat. Add 1 teaspoon oil to pan; swirl to coat. Add shallots; sauté 2 minutes or until tender. Add 3 tablespoons quinoa; cook 2 minutes or until toasted, stirring frequently. Add 6 tablespoons water; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until liquid is absorbed.

4. Combine remaining 2 tablespoons uncooked quinoa, mushrooms, garlic, and remaining (untoasted) beans in a food processor; pulse until coarsely chopped. Add the cooked quinoa mixture, cilantro, serrano, cumin, ½ teaspoon salt, chile powder, and egg; pulse until combined. Add mixture to toasted beans; stir well to combine. Divide the mixture into 4 equal portions; shape each portion into a ½-inch-thick patty.

5. Heat a large cast-iron skillet over medium heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add patties; cook 10 minutes, gently turning once.

6. Combine chopped avocado, lime juice, tomatillo, and remaining ⅛ teaspoon salt in a small bowl; mash to desired consistency.

7. Place 1 patty on bottom half of each bun. Top each patty with 1 tomato slice, 1 onion slice, and about 2 tablespoons avocado mixture. Top with top halves of buns.

SERVES 4 (serving size: 1 burger)

CALORIES 352; FAT 11.6g (sat 1.9g, mono 6.4g, poly 2.6g); PROTEIN 15g; CARB 51g; FIBER 11g; CHOL 47mg; IRON 4mg; SODIUM 511mg; CALC 124mg

EGGPLANT PARMESAN WITH PARSLEY ORZO

Hands-on: 25 min. Total: 25 min.

Removing intermittent strips of eggplant skin not only makes this dish easier to cut and eat but also retains some of the great flavor that’s in the peel.

We love the steak-like feel of thickly sliced eggplant here—it won’t be fall-apart tender. If you like, you can cut into thinner slices or bake at 475° for about 10 minutes on each side instead of broiling.

1 cup uncooked orzo pasta

¼ cup chopped fresh flat-leaf parsley

1 tablespoon extra-virgin olive oil

½ teaspoon kosher salt, divided

1 medium eggplant

3 tablespoons all-purpose flour

1 teaspoon water

1 large egg

¾ cup panko (Japanese breadcrumbs)

½ teaspoon dried oregano

1 ounce Parmigiano-Reggiano cheese, grated (about ¼ cup)

Cooking spray

4 ounces fresh mozzarella cheese, thinly sliced

1⅓ cups lower-sodium marinara sauce

½ teaspoon freshly ground black pepper

1. Arrange oven rack 10 inches below broiler element. Preheat broiler to high.

2. Cook orzo according to package directions, omitting salt and fat. Drain and return to pan. Add parsley, oil, and ¼ teaspoon salt; toss.

3. While orzo cooks, cut top and bottom off eggplant. Partially peel eggplant lengthwise with a vegetable peeler, leaving long purple stripes. Cut eggplant crosswise into 8 (½-inch-thick) slices; sprinkle with remaining ¼ teaspoon salt. Place flour in a shallow dish. Combine 1 teaspoon water and egg in another shallow dish, stirring with a whisk. Combine panko, oregano, and Parmigiano-Reggiano in another shallow dish.

4. Dredge eggplant in flour, dip in egg mixture, and dredge in panko mixture, gently pressing mixture to adhere. Arrange on a baking sheet coated with cooking spray. Coat tops of eggplant slices with cooking spray. Broil 3 minutes on each side or until browned and tender but firm. Top evenly with mozzarella; broil 1 minute or until cheese melts.

5. Heat marinara in microwave at HIGH for 1 minute or until thoroughly heated. Arrange ½ cup orzo mixture on each of 4 plates; top each serving with 2 eggplant slices and ⅓ cup marinara. Sprinkle evenly with pepper.

SERVES 4

CALORIES 464; FAT 17g (sat 6g, mono 7.3g, poly 1.5g); PROTEIN 19g; CARB 59g; FIBER 8g; CHOL 74mg; IRON 2mg; SODIUM 591mg; CALC 125mg

Prep Pointer

Broiling the eggplant slices speeds up this classic dish and gets the breading extra crispy.

ZUCCHINI-FARRO CAKES WITH HERBED GOAT CHEESE AND SLOW-ROASTED TOMATOES

Hands-on: 45 min. Total: 3 hr. 10 min.

For a more time-friendly topper, use fresh grape tomatoes, halved and sprinkled with salt and pepper. Recipe adapted with permission from Whole-Grain Mornings by Megan Gordon (Ten Speed Press, © 2013).

Tomatoes:

1½ pounds grape tomatoes

2 tablespoons extra-virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Cakes:

3½ cups shredded zucchini (about 1 pound)

1 teaspoon kosher salt, divided

2 cups cooked farro

1 cup fresh breadcrumbs

3 tablespoons finely chopped green onions

3 tablespoons chopped fresh flat-leaf parsley

2 tablespoons whole-wheat flour

1 tablespoon chopped fresh thyme

3 large eggs, lightly beaten

2 garlic cloves, minced

2 tablespoons extra-virgin olive oil, divided

Herbed goat cheese:

2.5 ounces goat cheese (at room temperature)

1½ tablespoons 1% low-fat milk

1 teaspoon chopped fresh chives

½ teaspoon chopped fresh dill

½ teaspoon chopped fresh tarragon

¼ teaspoon freshly ground pepper

1. To prepare tomatoes, preheat the oven to 250°.

2. Combine tomatoes, 2 tablespoons olive oil, ¼ teaspoon salt, and ¼ teaspoon pepper in a large bowl; toss to coat. Arrange tomatoes in a single layer on a foil-lined baking sheet. Bake at 250° for 3 hours or until very tender, stirring every hour.

3. To prepare cakes, combine zucchini and ½ teaspoon salt in a cheesecloth-lined bowl. Let stand 10 minutes. Gather edges of cheesecloth; squeeze zucchini in cloth until barely moist. Combine zucchini, ½ teaspoon salt, farro, and the next 7 ingredients (through garlic) in a large bowl. Let stand 5 minutes. Shape mixture into 12 (3-inch) patties, about ¾ inch thick.

4. Heat 2 teaspoons oil in a large skillet over medium heat. Add 4 patties; cook 4 minutes on each side or until golden. Repeat in 2 more batches with remaining oil and patties. Keep warm.

5. To prepare herbed goat cheese, combine goat cheese and remaining ingredients in a small bowl, stirring until well combined.

6. Arrange 2 zucchini cakes on each of 6 plates. Top with 1 tablespoon cheese mixture and ¼ cup tomatoes.

SERVES 6

CALORIES 289; FAT 15.3g (sat 3.9g, mono 8.2g, poly 1.8g); PROTEIN 12g; CARB 33g; FIBER 5g; CHOL 99mg; IRON 2mg; SODIUM 463mg; CALC 73mg

CAN’T-BELIEVE-IT’S-VEGGIE CHILI

Hands-on: 35 min. Total: 1 hr. 25 min.

Mushrooms and liquid aminos (soybean concentrate) lend meaty flavor.

A blistered jalapeño takes this chili over the top. Char directly on the eye of a burner or under the broiler.

2 tablespoons olive oil

2 cups chopped yellow onion

1 cup chopped green bell pepper

½ cup diced celery

½ cup diced peeled carrot

1 tablespoon minced jalapeño pepper

8 ounces cremini mushrooms, finely chopped

4 garlic cloves, minced

3 tablespoons unsalted tomato paste

1½ tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon dried oregano

½ teaspoon smoked paprika

¼ teaspoon ground red pepper

1 (14.5-ounce) can stewed tomatoes, undrained

2 cups water

1 cup lower-sodium vegetable juice

½ cup uncooked wheat berries

1 cup water

1 cup lager beer (such as Budweiser)

2 tablespoons liquid aminos (such as Bragg)

1 (14.5-ounce) can unsalted kidney beans, rinsed and drained

4 ounces sharp cheddar cheese, shredded (about 1 cup)

½ cup diced red onion

¼ cup reduced-fat sour cream

1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 6 ingredients (through garlic); sauté 10 minutes or until liquid evaporates and vegetables begin to brown. Add tomato paste and next 5 ingredients (through red pepper); cook 3 minutes, stirring constantly. Using kitchen scissors, cut tomatoes in the can into bite-sized pieces. Add 2 cups water, vegetable juice, and tomatoes to pan; bring to a boil, scraping pan to loosen browned bits. Reduce heat; simmer 30 minutes.

2.Combine wheat berries and 1 cup water in a small saucepan. Bring to a boil; reduce heat, and simmer 15 minutes or until liquid is absorbed. Add wheat berries, beer, aminos, and beans to chili; cook 20 minutes. Serve with cheese, red onion, and sour cream.

SERVES 6 (serving size: about 1¼ cups chili, 2½ tablespoons cheese, 4 teaspoons onion, and 2½ teaspoons sour cream)

CALORIES 312; FAT 12.5g (sat 5.6g, mono 3.3g, poly 0.7g); PROTEIN 13g; CARB 38g; FIBER 9g; CHOL 22mg; IRON 2mg; SODIUM 610mg; CALC 240mg

MEATS AND POULTRY

Popular proteins such as chicken breasts, pork tenderloin, and ground sirloin get a global upgrade with fantastic results. Think Italian-style chicken sliders, Thai beef and noodle salad, and warm-spiced Moroccan lamb stew.

Charred Lemon Chicken Piccata

Grilled Chicken Thighs with Cilantro-Mint Chutney

Parm-Style Chicken Sliders

Almond Butter Chicken Satay

Crispy Chicken Cutlets with Butter-Chive Pasta

Pulled Pork Lettuce Wraps

Braised Chicken Thighs with Chicken Skin Gremolata

Chicken Cutlets with Tarragon-Mustard Sauce

Tamale Chicken Potpies

Pork Chops with Balsamic Roasted Vegetables and Gorgonzola

Pan-Roasted Pork Tenderloin and Peppers

Pork Medallions with Scallions and Magic Green Sauce

Beef Tostadas with Quick-Pickled Onions

Thai Beef and Basil Noodles with Shiitake Gravy

Beef Tenderloin Steaks with Chipotle Butter and Bell Pepper Sauté

London Broil with Mushroom Sauce

Moroccan-Style Lamb and Chickpeas

Steak Salad with Nectarines, Radicchio, and Blue Cheese

CHARRED LEMON CHICKEN PICCATA

Hands-on: 37 min. Total: 37 min.

Lightly charring the lemon slices intensifies their flavor and creates a gorgeous look. Be sure to include any of the sweet, tangy liquid the lemons give off in the bowl; it adds incredible depth to the sauce.

2 small lemons, thinly sliced

1½ teaspoons sugar

4 garlic cloves, halved

4 (6-ounce) skinless, boneless chicken breast halves, pounded to ¾-inch thickness

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper

1 tablespoon olive oil, divided

2 tablespoons unsalted butter, divided

1 teaspoon grated shallot

½ teaspoon grated garlic

1 oregano sprig

1 thyme sprig

½ cup dry white wine

1 cup unsalted chicken stock (such as Swanson)

1 teaspoon all-purpose flour

1 tablespoon capers, rinsed and drained

2 tablespoons chopped fresh flat-leaf parsley

1. Combine lemon slices, sugar, and garlic in a medium bowl.

2. Sprinkle chicken with ⅜ teaspoon salt and pepper. Heat a large skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add chicken to pan; cook 4 minutes on each side or until done. Place chicken on a plate. Add remaining 1 teaspoon oil to pan; swirl to coat. Add lemon mixture to pan; cook 1 minute or until lemon slices are lightly browned, turning occasionally. Return lemon mixture to bowl.

3. Wipe pan with paper towels. Heat pan over medium heat. Add 1½ teaspoons butter to pan; swirl until butter melts. Add shallot, ½ teaspoon grated garlic, oregano sprig, and thyme sprig; cook 1 minute. Add wine to pan, scraping pan to loosen browned bits. Bring to a boil; cook 3 minutes or until liquid almost evaporates. Add remaining ⅛ teaspoon salt, stock, and flour to pan, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until liquid is reduced to about ⅔ cup. Remove pan from heat; discard oregano and thyme sprigs. Stir in remaining 1½ tablespoons butter and capers, stirring until butter melts. Return chicken and any juices to pan; turn to coat with sauce. Top chicken with lemon mixture. Sprinkle with parsley.

SERVES 4 (serving size: 1 chicken breast half and about 3 tablespoons sauce)

CALORIES 332; FAT 13.7g (sat 5.1g, mono 5.5g, poly 1.2g); PROTEIN 38g; CARB 7g; FIBER 1g; CHOL 124mg; IRON 1mg; SODIUM 576mg; CALC 35mg

GRILLED CHICKEN THIGHS WITH CILANTRO-MINT CHUTNEY

Hands-on: 31 min. Total: 2 hr. 41 min.

Serve this moist chicken dish over brown rice. For a refreshing side, sprinkle beefsteak tomato and cucumber slices with black pepper, and then drizzle with olive oil and lemon juice.

3 tablespoons grated fresh onion

½ teaspoon ground red pepper

10 garlic cloves, minced

2½ tablespoons canola oil, divided

2 teaspoons ground cumin, divided

4 (6-ounce) bone-in chicken thighs

½ teaspoon kosher salt, divided

Cooking spray

1 cup cilantro leaves

½ cup mint leaves

⅓ cup chopped green onions

2 teaspoons chopped seeded jalapeño pepper

1. Combine first 3 ingredients in a large zip-top plastic bag; stir in 2 tablespoons oil and 1¾ teaspoons cumin. Add chicken to bag, seal, and massage marinade into chicken. Marinate in refrigerator 2 hours.

2. Preheat grill to medium-high heat.

3. Remove chicken from bag. Sprinkle chicken with ¼ teaspoon salt. Place on grill rack coated with cooking spray; grill 8 minutes on each side.

4. Combine cilantro, mint, onions, and jalapeño in a food processor. Add remaining 1½ teaspoons oil, remaining ¼ teaspoon cumin, and ¼ teaspoon salt; process until smooth. Serve chicken topped with chutney.

SERVES 4 (serving size: 1 chicken thigh and about 1½ tablespoons chutney)

CALORIES 331; FAT 24g (sat 4.8g, mono 11.8g, poly 5.5g); PROTEIN 24g; CARB 5g; FIBER 1g; CHOL 135mg; IRON 2mg; SODIUM 332mg; CALC 46mg

PARM-STYLE CHICKEN SLIDERS

Hands-on: 20 min. Total: 30 min.

2 teaspoons olive oil

1 cup chopped onion

1½ tablespoons chopped fresh oregano

3 garlic cloves, minced

1 pound ground chicken breast

1 ounce Parmesan cheese, grated (about ¼ cup)

1 cup lower-sodium marinara sauce, divided

⅛ teaspoon kosher salt

¼ teaspoon black pepper

¼ teaspoon crushed red pepper

Cooking spray

8 water rolls or slider buns, halved and toasted

3 ounces part-skim mozzarella cheese, shredded (about ¾ cup)

Fresh basil leaves

1. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add onion, oregano, and garlic; sauté 3 minutes or until softened. Place onion mixture in a large bowl; cool slightly. Add chicken, Parmesan, ½ cup marinara, salt, and peppers to onion mixture. Mix well with hands. Shape into 8 (½-inch-thick) patties. Refrigerate 10 minutes.

2. Preheat broiler to high.

3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 10 minutes or until done, turning once.

4. Arrange bottom halves of rolls on a baking sheet. Place 1 patty on each roll. Top each with 1 tablespoon remaining marinara and 1½ tablespoons cheese. Broil 90 seconds or until cheese melts. Top with basil and top halves of buns.

SERVES 4 (serving size: 2 sliders)

CALORIES 408; FAT 12.9g (sat 4.1g, mono 4.7g, poly 0.6g); PROTEIN 35g; CARB 37g; FIBER 4g; CHOL 74mg; IRON 0mg; SODIUM 778mg; CALC 262mg

Kid Pleaser

Kids will love these saucy sliders. Little ones can help by plucking oregano and basil leaves from their stems and shredding cheese (a quick, 20-minute freeze makes this easier).

ALMOND BUTTER CHICKEN SATAY

Hands-on: 18 min. Total: 2 hr. 18 min.

You can make the dipping sauce and add the chicken to the marinade before you leave for work in the morning, so you only need to skewer the chicken and grill when you get home.

Almond butter is a twist on classic satay sauce (traditionally made with peanut butter). It also contains less saturated fat and more calcium.

½ cup plus 2 tablespoons light coconut milk, divided

4 teaspoons fresh lime juice, divided

1 tablespoon dark brown sugar

1 tablespoon fish sauce

2 teaspoons minced peeled fresh ginger

½ teaspoon curry powder

2 garlic cloves, crushed

1 pound skinless, boneless chicken breast halves, cut into 24 slices

⅓ cup water

2 tablespoons almond butter

1 tablespoon hoisin sauce

¾ teaspoon Sriracha (hot chile sauce)

Cooking spray

24 cucumber slices

4 lime wedges

1. Combine ½ cup coconut milk, 1 tablespoon juice, and next 5 ingredients (through garlic) in a large zip-top plastic bag. Add chicken; seal. Refrigerate 2 hours.

2. Bring remaining 2 tablespoons coconut milk, ⅓ cup water, almond butter, hoisin, and Sriracha to a boil in a saucepan over medium-high heat; cook for 1 minute. Stir in remaining 1 teaspoon juice.

3. Remove chicken from marinade; discard marinade. Thread 3 chicken pieces onto each of 8 (8-inch) skewers. Heat a grill pan over medium-high heat; coat with cooking spray. Add chicken; cook 2 minutes on each side or until done. Serve with sauce, cucumber, and lime wedges.

SERVES 4 (serving size: 2 skewers, 3 tablespoons sauce, 6 cucumber slices, and 1 lime wedge)

CALORIES 224; FAT 8.9g (sat 1.5g, mono 3.5g, poly 1.6g); PROTEIN 26g; CARB 10g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 564mg; CALC 47mg

CRISPY CHICKEN CUTLETS WITH BUTTER-CHIVE PASTA

Hands-on: 25 min. Total: 25 min.

You’ll be amazed how crisp these schnitzel-inspired cutlets get in only 6 minutes of cooking.

4 ounces uncooked angel hair pasta

3 tablespoons canola oil, divided

3 tablespoons chopped fresh chives

1 tablespoon butter

¾ teaspoon kosher salt, divided

4 (4-ounce) skinless, boneless chicken thighs

¼ teaspoon black pepper

⅓ cup all-purpose flour

1½ teaspoons paprika

2 large eggs, lightly beaten

1 cup whole-wheat panko (Japanese breadcrumbs)

1½ teaspoons fresh lemon juice

1 cup baby arugula

¾ cup fresh flat-leaf parsley leaves

⅓ cup torn fresh mint leaves

⅓ cup halved cherry tomatoes

1 large radish, thinly sliced

4 lemon wedges

1. Cook pasta according to package directions; drain. Combine pasta, 1½ teaspoons oil, chives, butter, and ⅜ teaspoon salt.

2. While pasta cooks, place each chicken thigh between 2 sheets of plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with remaining ⅜ teaspoon salt and pepper. Combine flour and paprika in a shallow dish. Place eggs in a shallow dish. Place panko in a shallow dish. Dredge chicken in flour, shaking off excess. Dip in egg; dredge in panko, shaking off excess.

3. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add chicken; cook 3 minutes. Add 1 tablespoon oil to pan. Turn chicken over; cook 3 minutes or until done.

4. While chicken cooks, combine remaining 1½ teaspoons oil and lemon juice in a medium bowl. Add arugula, parsley, mint, tomatoes, and radish; toss. Serve chicken with salad, pasta, and lemon wedges.

SERVES 4 (serving size: 1 chicken thigh, about ½ cup arugula mixture, about ½ cup pasta, and 1 lemon wedge)

CALORIES 464; FAT 22.7g (sat 5.1g, mono 10.8g, poly 5.2g); PROTEIN 28g; CARB 38g; FIBER 4g; CHOL 169mg; IRON 4mg; SODIUM 506mg; CALC 59mg

PULLED PORK LETTUCE WRAPS

Hands-on: 30 min. Total: 13 hr. 30 min.

2 tablespoons sugar

2¼ teaspoons kosher salt

1 (2½-pound) boneless pork shoulder, trimmed

1 tablespoon grated peeled fresh ginger

2 tablespoons sherry or white wine vinegar

2 tablespoons extra-virgin olive oil

2 tablespoons unsalted chicken stock (such as Swanson)

1 tablespoon gochujang (Korean chile paste)

1½ teaspoons lower-sodium soy sauce

¼ cup thinly sliced green onions

30 Boston lettuce leaves (about 2 heads)

1 cup thinly sliced radishes

Lime wedges (optional)

1. Combine sugar and salt in a small bowl. Place pork in a large bowl; rub evenly with sugar mixture. Cover and refrigerate overnight.

2. Preheat oven to 300°. Place pork on a rack set inside a roasting pan. Place pan in oven; bake 4 hours or until a thermometer registers 210°, basting occasionally with drippings. Remove from oven; let stand 30 minutes. Shred pork with 2 forks.

3. Combine ginger and next 5 ingredients (through soy sauce), stirring with a whisk. Stir in onions. Reserve half of sauce. Toss shredded pork in remaining half of sauce. Divide pork evenly among lettuce leaves. Top with radishes; drizzle with reserved sauce. Serve with lime wedges, if desired.

SERVES 10 (serving size: 3 wraps)

CALORIES 218; FAT 11.1g (sat 3.2g, mono 5.8g, poly 1.2g); PROTEIN 23g; CARB 5g; FIBER 1g; CHOL 76mg; IRON 2mg; SODIUM 589mg; CALC 37mg

BRAISED CHICKEN THIGHS WITH CHICKEN SKIN GREMOLATA

Hands-on: 35 min. Total: 1 hr. 15 min.

At Cooking Light, we sometimes remove the skin from rich chicken thighs to reduce the saturated fat. Former Editor Scott Mowbray realized he could roast the skin until crisp and capture lots of chickeny goodness for a braised main dish. The gremolata is a fun, fresh twist. Start checking the skins after 30 minutes in 5-minute intervals; they can quickly go from perfectly crisp to burned.

When smoky Madeira and dried sour cherries combine, magic happens. One tempers the other, and both amplify the richness of the chicken thighs.

1 cup boiling water

⅓ cup dried sour cherries

4 skin-on, bone-in chicken thighs (about 2 pounds)

Dash of kosher salt

Dash of freshly ground black pepper

1 tablespoon olive oil

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

⅔ cup finely chopped onion

2 garlic cloves, thinly sliced

¼ cup Madeira wine or oloroso sherry

1½ cups unsalted chicken stock

2 teaspoons chopped fresh thyme

1 teaspoon red wine vinegar

1 tablespoon grated lemon rind

¼ cup finely chopped fresh flat-leaf parsley

1 garlic clove, minced

1. Pour 1 cup boiling water over dried cherries in a bowl; let stand 30 minutes. Drain.

2. Preheat oven to 375°.

3. Remove skin from chicken. Place the skin flat on a parchment-lined jelly-roll pan. Bake at 375° for 40 minutes, making sure skin gets brown and thoroughly crisp but not burned. Drain on paper towels. Sprinkle with dash of salt and dash of pepper. Finely chop; set aside.

4. Heat a large heavy skillet over medium-high heat. Add oil to pan; swirl. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken to pan, meaty side down; cook 4 minutes on each side or until browned. Remove from pan. Reduce heat to medium. Add onion and sliced garlic; sauté 3 minutes. Add wine; cook 1 minute or until reduced by half. Return chicken to pan; add cherries, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, stock, thyme, and vinegar. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until chicken is tender. Remove chicken from pan; keep warm. Increase heat to medium-high; cook sauce 2 minutes or until slightly thickened (about 1 cup).

5. Combine skin, rind, parsley, and minced garlic in a small bowl. Serve chicken with sauce; top with gremolata.

SERVES 4 (serving size: 1 thigh, about ¼ cup sauce, and about 3 tablespoons gremolata)

CALORIES 343; FAT 15.7g (sat 3.9g, mono 7.5g, poly 2.8g); PROTEIN 30g; CARB 15g; FIBER 4g; CHOL 151mg; IRON 2mg; SODIUM 422mg; CALC 46mg

WHILE CHICKEN SKIN ISN’T MISSED in many Cooking Light chicken thigh recipes, other dishes benefit from that crispy, delicious crust. The trick is to render out the fat, just as you would when cooking bacon, and either discard the drippings or use in place of additional fat like olive oil. Sear the thighs, skin side down, over medium- high heat, without touching, for about 4 minutes (you should hear plenty of sizzle). Flip the thighs and either finish in the oven or braise on the stove with added wine or stock.

CHICKEN CUTLETS WITH TARRAGON-MUSTARD SAUCE

Hands-on: 20 min. Total: 20 min.

Serve with roasted broccoli and egg noodles to soak up the sauce.

1 tablespoon extra-virgin olive oil

1 pound chicken breast cutlets (about 4 cutlets)

½ teaspoon salt

¼ teaspoon black pepper

3 tablespoons chopped shallots

1 teaspoon all-purpose flour

½ cup dry white wine

¼ cup light sour cream

1 tablespoon Dijon mustard

1 tablespoon finely chopped fresh tarragon

1. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper; cook 3 minutes on each side. Place chicken on a platter.

2. Return pan to medium heat. Add shallots; sauté 1 minute. Sprinkle flour over shallots; cook 1 minute, stirring constantly. Add wine; bring to a boil. Cook 1 minute, scraping pan to loosen browned bits. Remove from heat; stir in sour cream and mustard. Return chicken and juices to pan. Sprinkle with tarragon.

SERVES 4 (serving size: 1 cutlet and 3 tablespoons sauce)

CALORIES 205; FAT 8g (sat 2.1g, mono 3.8g, poly 0.9g); PROTEIN 25g; CARB 4g; FIBER 0g; CHOL 78mg; IRON 1mg; SODIUM 529mg; CALC 33mg

TAMALE CHICKEN POTPIES

Hands-on: 28 min. Total: 43 min.

Serve these individual potpies with a side of spicy black beans: Heat 2 teaspoons canola oil in a medium saucepan over medium heat. Add ½ cup diced green bell pepper and 2 minced garlic cloves; sauté until soft. Stir in 1 (15-ounce) can rinsed and drained black beans, 1 tablespoon fresh lime juice, and ½ teaspoon grated lime rind; cook until thoroughly heated (about 5 minutes). Stir in ½ teaspoon crushed red pepper, if desired.

2 teaspoons canola oil

1 cup chopped onion

12 ounces ground chicken

1 tablespoon ground cumin

½ teaspoon chili powder

½ teaspoon salt, divided

1 cup chopped zucchini

¾ cup fresh corn kernels

1 (10-ounce) can diced tomatoes and green chiles, undrained

1 (8-ounce) can unsalted tomato sauce

Cooking spray

½ cup coarsely ground yellow cornmeal

1½ cups water, divided

3 ounces Monterey Jack cheese, shredded and divided (about ¾ cup)

1. Preheat oven to 400°.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add chicken; cook 3 minutes, stirring to crumble. Stir in cumin, chili powder, and ¼ teaspoon salt; cook 1 minute. Add zucchini, corn, tomatoes, and tomato sauce; bring to a boil. Reduce heat; simmer 8 minutes, stirring occasionally. Divide chicken mixture evenly among 4 (10-ounce) ramekins coated with cooking spray. Place ramekins on a jelly-roll pan.

3. Place remaining ¼ teaspoon salt, cornmeal, and ½ cup water in a medium bowl, stirring to combine. Bring remaining 1 cup water to a boil in a medium saucepan. Gradually add cornmeal mixture to pan; cook 3 minutes or until thickened, stirring frequently. Stir in 2 ounces cheese. Divide cornmeal mixture evenly among ramekins. Sprinkle evenly with remaining 1 ounce cheese. Bake at 400° for 15 minutes or until light golden brown.

SERVES 4

CALORIES 355; FAT 16.8g (sat 6.4g, mono 6.6g, poly 2.5g); PROTEIN 24g; CARB 28g; FIBER 3g; CHOL 92mg; IRON 3mg; SODIUM 493mg; CALC 194mg

Time-Saver

Instead of scratch-made cornbread or biscuits, the pies are topped with quick, cheesy grits.

PORK CHOPS WITH BALSAMIC ROASTED VEGETABLES AND GORGONZOLA

Hands-on: 20 min. Total: 55 min.

A quick balsamic vinaigrette doubles as a marinade for the vegetables and a sauce for the pork. Taking the roasting pan from stove to oven jump-starts cooking so the pork, potatoes, and onions finish at the same time.

4 (4-ounce) boneless center-cut loin pork chops

½ teaspoon kosher salt, divided

¾ teaspoon freshly ground black pepper, divided

¼ cup extra-virgin olive oil, divided

12 ounces small red potatoes, halved

3 tablespoons balsamic vinegar

1 teaspoon tomato paste

1 tablespoon chopped fresh thyme

1 medium red onion, peeled and cut into 8 wedges

1 (8-ounce) package cremini mushrooms, halved

2 tablespoons chopped fresh flat-leaf parsley

1 ounce Gorgonzola cheese, crumbled (about ¼ cup)

1. Preheat oven to 425°.

2. Heat a large heavy roasting pan over high heat. Sprinkle pork evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Add 2 tablespoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until browned. Place pork on a plate (pork will not be cooked through). Reduce heat to medium-high. Add potatoes to pan, cut sides down; cook 2 minutes. Remove pan from heat.

3. Combine remaining ½ teaspoon pepper, remaining 2 tablespoons oil, vinegar, and tomato paste in a small bowl, stirring with a whisk. Combine 2 tablespoons balsamic mixture, thyme, onion, and mushrooms in a bowl, tossing to coat. Add mushroom mixture to pan. Bake at 425° for 25 minutes, stirring after 10 minutes. Arrange pork chops over vegetables; bake 10 minutes or until a thermometer registers 145°. Remove pork from pan. Sprinkle vegetable mixture with remaining ¼ teaspoon salt. Place 1 cup vegetable mixture on each of 4 plates. Top each serving with 1 pork chop, 2 teaspoons remaining balsamic vinegar mixture, 1½ teaspoons parsley, and 1 tablespoon Gorgonzola cheese.

SERVES 4

CALORIES 385; FAT 21.7g (sat 5.2g, mono 12g, poly 2.2g); PROTEIN 27g; CARB 21g; FIBER 3g; CHOL 73mg; IRON 2mg; SODIUM 415mg; CALC 83mg

PAN-ROASTED PORK TENDERLOIN AND PEPPERS

Hands-on: 30 min. Total: 30 min.

Anchovies add depth to the peppers, but you can omit them if you like.

The pork and peppers come together in just one pan, making for quick cleanup and tons of flavor as the elements build on each other.

Pork:

1 tablespoon canola oil

1 (1-pound) pork tenderloin, trimmed

⅝ teaspoon black pepper, divided

½ teaspoon kosher salt, divided

½ cup unsalted chicken stock

½ teaspoon cornstarch

½ teaspoon cider vinegar

Peppers:

1 tablespoon canola oil

2 teaspoons chopped fresh thyme, divided

4 garlic cloves, crushed

4 anchovy fillets, drained and finely minced

3 small multicolored bell peppers, cut into 1½-inch strips

2 tablespoons fresh flat-leaf parsley

1. Preheat oven to 425°.

2. To prepare pork, heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Sprinkle pork with ½ teaspoon black pepper and ⅜ teaspoon salt. Add pork to pan; cook 4 minutes. Turn pork over; cook 1 minute. Cover pan with foil; bake at 425° for 5 minutes. Remove and discard foil. Bake pork an additional 5 minutes or until a thermometer registers 145°. Place pork on a cutting board; let stand 10 minutes. Cut across the grain into slices.

3. Return pan to medium-high heat. Combine remaining ⅛ teaspoon black pepper, remaining ⅛ teaspoon salt, stock, cornstarch, and vinegar in a small bowl, stirring with a whisk. Add stock mixture to pan; bring to a boil. Cook 2 minutes or until sauce is slightly thickened. Remove sauce from pan; keep warm.

4. To prepare peppers, return pan to medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add 1 teaspoon thyme, garlic, anchovies, and bell peppers to pan; cook 1½ minutes, stirring frequently. Place pan in oven; bake at 425° for 5 minutes.

5. Arrange pork and bell pepper mixture on a platter; sprinkle with remaining 1 teaspoon thyme and parsley. Drizzle with sauce.

SERVES 4 (serving size: about 3 ounces pork, ½ cup bell pepper mixture, and 1½ tablespoons sauce)

CALORIES 222; FAT 10.1g (sat 1.4g, mono 5.5g, poly 2.5g); PROTEIN 26g; CARB 5g; FIBER 1g; CHOL 77mg; IRON 2mg; SODIUM 467mg; CALC 32mg

SERVE WITH

CREAMY POLENTA

Hands-on: 3 min. Total: 13 min.

2½ cups 2% reduced-fat milk

2 cups unsalted chicken stock

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ cup stone-ground polenta

1. Bring milk, chicken stock, salt, and pepper to a simmer in a medium saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 10 minutes or until liquid is absorbed, stirring occasionally.

SERVES 4 (serving size: about 1 cup)

CALORIES 154; FAT 3.3g (sat 1.9g, mono 0.9g, poly 0.1g); PROTEIN 9g; CARB 21g; FIBER 1g; CHOL 12mg; IRON 1mg; SODIUM 257mg; CALC 194mg

PORK MEDALLIONS WITH SCALLIONS AND MAGIC GREEN SAUCE

Hands-on: 20 min. Total: 20 min.

Scallions are used three ways: in a sauce, as a vegetable, and as a garnish. The sauce can be made a day ahead and magically transforms the simplest food into something spectacular. Try it on chicken or steak, too, or as a spread in a sandwich.

This colorful main has just 5 ingredients, with every part utilized, including the caper brine, the cilantro stems, and the dark green parts of green onions.

1 small jar capers

1 cup packed chopped fresh cilantro (1 bunch)

¼ cup extra-virgin olive oil, divided

1 tablespoon water

2 bunches green onions, divided

4 (4-ounce) boneless center-cut loin pork chops

⅜ teaspoon salt, divided

¼ teaspoon freshly ground black pepper

16 heirloom cherry tomatoes (red and yellow), halved

1. Spoon 1 tablespoon caper brine and 2 tablespoons drained capers into the bowl of a mini food processor. Add cilantro, 3 tablespoons oil, and 1 tablespoon water. Chop green onions to measure 3 tablespoons. Add 3 tablespoons green onions to cilantro mixture; process until smooth.

2. Cut remaining onions diagonally into 2-inch pieces. Cut 8 pieces lengthwise into slivers; set aside.

3. Heat a large skillet over medium-high heat. Sprinkle pork with ¼ teaspoon salt and pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Add pork and 2-inch onion pieces; cover and cook 4 minutes. Turn pork over. Add tomatoes; cook 2 minutes. Sprinkle with remaining ⅛ teaspoon salt. Arrange pork mixture on a platter. Drizzle with sauce; sprinkle with slivered onions.

SERVES 4

CALORIES 316; FAT 21.6g (sat 4.8g, mono 13.4g, poly 2.2g); PROTEIN 24g; CARB 7g; FIBER 2g; CHOL 62mg; IRON 2mg; SODIUM 436mg; CALC 67mg

BEEF TOSTADAS WITH QUICK-PICKLED ONIONS

Hands-on: 20 min. Total: 20 min.

This Tex-Mex stack gets a bright punch of color from the quick-pickled onions that are so simple you’ll make them again and again. For an extra kick, top with the jalapeño slices used in the pickling brine.

¾ cup thinly sliced red onion

⅔ cup cider vinegar

¼ cup water

1 teaspoon sugar

½ teaspoon kosher salt, divided

½ jalapeño pepper, thinly sliced

Cooking spray

1 pound 90% lean ground sirloin

1½ teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon minced garlic

½ teaspoon smoked paprika

1½ teaspoons olive oil

4 corn tostadas

¼ cup fat-free sour cream

¼ cup fresh cilantro leaves

1. Combine onion, vinegar, ¼ cup water, sugar, ¼ teaspoon salt, and jalapeño slices in a saucepan over high heat; bring to a simmer. Cook 1 minute; remove from heat, and let stand until ready to serve.

2. While onion mixture cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add ground beef, chili powder, cumin, garlic, paprika, and remaining ¼ teaspoon salt to pan. Cook 5 minutes or until browned, stirring to crumble. Stir in oil.

3. Drain onion mixture. Top tostadas evenly with beef mixture, onion mixture, sour cream, and cilantro.

SERVES 4 (serving size: 1 tostada)

CALORIES 329; FAT 16.2g (sat 5.5g, mono 6.2g, poly 0.7g); PROTEIN 25g; CARB 17g; FIBER 2g; CHOL 75mg; IRON 3mg; SODIUM 442mg; CALC 53mg

THAI BEEF AND BASIL NOODLES WITH SHIITAKE GRAVY

Hands-on: 22 min. Total: 22 min.

If you have trouble finding shiitake mushrooms, use whatever ’shrooms you have on hand. Sliced creminis would work equally well for this saucy noodle bowl.

8 ounces ½-inch-wide rice noodles

½ cup unsalted chicken stock

3 tablespoons oyster sauce

1 tablespoon lower-sodium soy sauce

2 teaspoons sugar

¼ teaspoon crushed red pepper

10 ounces 90% lean ground sirloin

1 tablespoon canola oil

1 tablespoon minced garlic

1 tablespoon bottled minced ginger

3½ cups sliced bok choy (about 7 ounces)

1½ cups presliced shiitake mushrooms (about 2½ ounces)

1 large egg, lightly beaten

½ cup torn fresh basil

½ teaspoon freshly ground black pepper

1. Place noodles in a large bowl; pour boiling water over noodles to cover. Let stand 6 minutes or until pliable, stirring occasionally to separate noodles. Drain. Combine stock, oyster sauce, soy sauce, sugar, and red pepper in a small bowl; whisk until sugar dissolves.

2. Heat a large nonstick skillet or wok over medium-high heat. Add beef to pan; cook 4 minutes or until beef is browned and crispy in places, stirring to crumble. Remove from pan.

3. Return pan to medium-high heat. Add oil; swirl to coat. Add garlic and ginger to pan; stir-fry 30 seconds. Add bok choy and mushrooms; stir-fry 2 minutes or until tender. Remove mushrooms and bok choy from pan. Add egg to pan; cook 30 seconds, stirring frequently. Return vegetables to pan.

4. Add noodles and beef to pan. Add stock mixture to pan; cook 1 minute or until bubbly. Remove from heat. Add torn basil and freshly ground black pepper; toss to combine.

SERVES 4 (serving size: 1½ cups)

CALORIES 420; FAT 12.5g (sat 3.6g, mono 5.8g, poly 1.6g); PROTEIN 18g; CARB 57g; FIBER 2g; CHOL 93mg; IRON 4mg; SODIUM 623mg; CALC 101mg

BEEF TENDERLOIN STEAKS WITH CHIPOTLE BUTTER AND BELL PEPPER SAUTÉ

Hands-on: 25 min. Total: 25 min.

Make sure the cast-iron skillet is hot before adding the steaks so that they get a nicely browned crust on both sides. We like both red and orange peppers, though just one color will work.

2 teaspoons olive oil

¼ cup vertically sliced onion

2 garlic cloves, sliced

1 small red bell pepper, sliced

1 small orange bell pepper, sliced

¼ cup dry white wine

½ teaspoon freshly ground black pepper, divided

⅜ teaspoon kosher salt, divided

2 (4-ounce) beef tenderloin steaks or 1 (8-ounce) sirloin steak

Cooking spray

2 teaspoons butter, softened

1 teaspoon finely chopped chipotle chile in adobo sauce

1. Heat a large skillet over medium-high heat. Add olive oil, and swirl to coat. Add sliced onion, garlic, and bell peppers to pan; cook 5 minutes, stirring occasionally. Add wine, and bring to a boil. Cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in ¼ teaspoon black pepper and ⅛ teaspoon kosher salt.

2. Heat a cast-iron skillet over medium-high heat. Sprinkle steaks evenly with remaining ¼ teaspoon black pepper and ¼ teaspoon salt. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Combine butter and chipotle chile in a bowl. Divide butter mixture over steaks. Serve with bell pepper mixture.

SERVES 2 (serving size: 1 steak and about ½ cup bell pepper mixture)

CALORIES 298; FAT 16.3g (sat 5.8g, mono 7.3g, poly 1g); PROTEIN 26g; CARB 8g; FIBER 2g; CHOL 84mg; IRON 2mg; SODIUM 489mg; CALC 45mg

SERVE WITH

CILANTRO-CUMIN QUINOA

Hands-on: 5 min. Total: 15 min.

Fragrant, earthy cumin stands out in this quick whole-grain side and turns the quinoa a pretty golden color that’s accented by cilantro.

⅔ cup water

½ cup uncooked quinoa, rinsed and drained

2 tablespoons chopped fresh cilantro

2 teaspoons olive oil

¼ teaspoon kosher salt

¼ teaspoon ground cumin

¼ teaspoon freshly ground black pepper

1. Combine ⅔ cup water and quinoa in a small saucepan; bring to a boil. Reduce heat; cover and simmer 13 minutes or until liquid is absorbed. Stir in remaining ingredients.

SERVES 2 (serving size: about ⅔ cup)

CALORIES 200; FAT 7.3g (sat 1g, mono 4.3g, poly 1.8g); PROTEIN 6g; CARB 28g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 243mg; CALC 23mg

LONDON BROIL WITH MUSHROOM SAUCE

Hands-on: 20 min. Total: 4 hr. 15 min.

London broil actually refers to a cooking method rather than the specific cut (top round or flank steak). The unique wire rack technique in step 4 allows air to circulate and promotes browning on both sides of the steak.

¾ cup finely chopped shallots, divided

2 tablespoons minced garlic, divided

2 tablespoons extra-virgin olive oil, divided

2 tablespoons red wine vinegar

1 tablespoon Dijon mustard

1 tablespoon Worcestershire sauce

1 teaspoon hot sauce (such as Tabasco)

½ teaspoon dried thyme

1½ pounds top round steak, trimmed

2 (8-ounce) packages presliced mushrooms

¾ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

1½ cups unsalted beef stock (such as Swanson), divided

1 tablespoon all-purpose flour

1½ tablespoons butter

2 teaspoons lower-sodium soy sauce

1. Combine ½ cup shallots, 1 tablespoon garlic, 1 tablespoon oil, vinegar, mustard, Worcestershire, hot sauce, and thyme in a large bowl, stirring with a whisk. Add beef, turning to coat. Refrigerate 3½ hours, turning occasionally. Let beef mixture stand at room temperature 30 minutes before cooking.

2. Preheat broiler to high. Place oven rack 4 inches from broiler.

3. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining ¼ cup shallots, remaining 1 tablespoon garlic, and mushrooms to pan; cook 10 minutes or until mushrooms are browned, stirring occasionally. Stir in ¼ teaspoon salt and ¼ teaspoon pepper. Combine ¼ cup stock and flour in a small bowl, stirring with a whisk. Add flour mixture and remaining 1¼ cups stock to pan; simmer 4 minutes or until slightly thickened. Remove pan from heat; stir in butter and soy sauce. Keep warm.

4. Remove beef from marinade; discard marinade. Wipe any marinade from beef with a paper towel. Sprinkle beef with remaining ½ teaspoon salt and remaining ¼ teaspoon pepper. Place a wire rack on a jelly-roll pan. Place beef on rack. Broil 5 minutes on each side for medium-rare or until desired degree of doneness. Place beef on a cutting board; let stand 5 minutes. Cut across the grain into thin slices. Serve with mushroom mixture.

SERVES 6 (serving size: about 3½ ounces beef and ¼ cup mushroom mixture)

CALORIES 273; FAT 14.7g (sat 5.7g, mono 6.6g, poly 0.9g); PROTEIN 29g; CARB 6g; FIBER 1g; CHOL 85mg; IRON 3mg; SODIUM 463mg; CALC 40mg

Budget Buy

London broil, usually flank steak or top round, is inexpensive (this recipe costs just $2.84 per serving). The cut is lean and moderately tough: Marinate to tenderize, and then grill or broil for a charred crust.

THE BEST BEEF CUTS FOR COOKING aren’t necessarily the most expensive. Tougher, less expensive cuts—top blade roasts, short ribs, and chuck roasts—have less fat and much more flavor. A simple braise or slow roast breaks them down into incredibly rich, meltingly tender mains. The extra cook time is mostly hands-off and can be easily adapted to a slow cooker. Beyond pot roast, you could gently braise in tomato sauce for a rich ragù, pile on sandwiches, shred for beef enchiladas, or use as the base for shepherd’s pie.

MOROCCAN-STYLE LAMB AND CHICKPEAS

Hands-on: 12 min. Total: 26 min.

You can use ground chicken or turkey in place of lamb, if you like.

1 pound lean ground lamb

2 teaspoons extra-virgin olive oil

2 cups vertically sliced onion

½ cup (¼-inch) diagonally cut carrot

¾ teaspoon ground cumin

¾ teaspoon ground cinnamon

½ teaspoon ground coriander

¼ teaspoon ground red pepper

2 cups fat-free, lower-sodium chicken broth

½ cup golden raisins

3 tablespoons tomato paste

1½ tablespoons grated lemon rind

¼ teaspoon salt

1 (15½-ounce) can chickpeas (garbanzo beans), rinsed and drained

½ cup chopped fresh cilantro

1 tablespoon fresh lemon juice

1. Heat a large nonstick skillet over medium-high heat. Add lamb to pan, and cook for 6 minutes, stirring to crumble. Remove lamb from pan with a slotted spoon. Discard drippings. Add oil to pan, and swirl to coat. Add onion and carrot to pan, and sauté for 4 minutes. Add cumin, cinnamon, coriander, and pepper, and sauté for 30 seconds, stirring constantly. Add reserved lamb, chicken broth, and next 5 ingredients (through chickpeas), and bring to a boil. Reduce heat, and simmer 4 minutes or until mixture thickens. Remove from heat. Stir in cilantro and lemon juice.

SERVES 4 (serving size: 1¼ cups)

CALORIES 430; FAT 20.3g (sat 7.3g, mono 8.8g, poly 1.6g); PROTEIN 27.2g; CARB 36.1g; FIBER 6.5g; CHOL 83mg; IRON 3.5mg; SODIUM 647mg; CALC 88mg

SERVE WITH

COUSCOUS-ARUGULA SALAD

Hands-on: 4 min. Total: 15 min.

1 cup water

¾ cup uncooked couscous

¼ teaspoon salt

2 cups arugula

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

½ teaspoon freshly ground black pepper

1. Bring 1 cup water to a boil in a medium saucepan. Stir in couscous and salt. Remove from heat; cover and let stand 10 minutes. Fluff couscous with a fork. Stir in arugula, oil, juice, and black pepper.

SERVES 4 (serving size: about ½ cup)

CALORIES 186; FAT 7g (sat 1g, mono 5g, poly 0.8g); PROTEIN 4g; CARB 26g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 154mg; CALC 25mg

STEAK SALAD WITH NECTARINES, RADICCHIO, AND BLUE CHEESE

Hands-on: 24 min. Total: 24 min.

Petite sirloin fillets are healthfully lean, and they’re also surprisingly full-flavored and meltingly tender—making them an ideal choice for this easy steak salad.

12 ounces petite sirloin fillets

8½ teaspoons extra-virgin olive oil, divided

½ teaspoon kosher salt, divided

Cooking spray

2 teaspoons white wine vinegar

1 teaspoon honey

3 cups torn Boston lettuce leaves (about 1 head)

1 (12-ounce) head radicchio, cut into 1-inch pieces

2 nectarines, each cut into 8 wedges

2.5 ounces crumbled blue cheese (about ½ cup)

1. Preheat a grill or grill pan over medium-high heat.

2. Coat the steak with 1 teaspoon oil. Sprinkle with ⅛ teaspoon salt. Add steak to grill rack or pan coated with cooking spray; grill steak 3 minutes on each side or until desired degree of doneness. Remove from heat; let stand 8 minutes. Cut steak diagonally across the grain into thin slices; sprinkle with ⅛ teaspoon salt.

3. While steak rests, combine vinegar, honey, remaining ¼ teaspoon salt, and remaining 2½ tablespoons oil in a large bowl, stirring with a whisk. Add lettuce and radicchio; toss to coat. Add nectarines; sprinkle with cheese. Serve steak over salad.

SERVES 4 (serving size: about 1½ cups salad and 3 ounces steak)

CALORIES 310; FAT 18.8g (sat 5.9g, mono 10.7g, poly 1.3g); PROTEIN 25g; CARB 12g; FIBER 2g; CHOL 64mg; IRON 3mg; SODIUM 534mg; CALC 122mg

Simple Sub

We love the tender texture of Boston lettuce, but mixed greens or Romaine would also work.

FISH AND SEAFOOD

The best seafood recipes are also the fastest (most are ready in 20 minutes or less). A simple twist—skewered shrimp and grits, a crispy topping for baked cod, a sweet and savory salmon glaze—makes these mains exciting and accessible.

Roasted Shrimp with White Beans and Feta

Grilled Scallop Scampi Kebabs with Arugula and Herb Salad

Orange-Glazed Salmon with Olive Quinoa

Lowcountry Shrimp and Grits

Roasted Cod with Almond-Thyme Breadcrumbs

Shrimp ’n’ Grits Skewers

Baked Cod with Feta and Tomatoes

Halibut with Balsamic Cherry Tomatoes

Seared Arctic Char with Cucumber Relish

Baja Fish and Avocado Tostada

Spanish-Style Snapper with Roasted Red Pepper Sauce

Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy Slaw

Seared Scallops with Summer Vegetables and Beurre Blanc

Crispy Fish Nuggets with Tartar Sauce

Grilled Shrimp Caesar Salad

Mussels Steamed with Bacon, Beer, and Fennel

Flounder in Ginger-Sesame Broth with Edamame and Bok Choy

Grilled Tuna and Broccolini with Garlic Drizzle

ROASTED SHRIMP WITH WHITE BEANS AND FETA

Hands-on: 20 min. Total: 20 min.

Roasting shrimp in the oven is a hands-off route to bringing out robust flavor; the method also helps prevent overcooking, keeping shrimp tender. Prep tip: It’s easier to grate the rind before juicing the lemon.

2 tablespoons plus 4 teaspoons olive oil, divided

3 tablespoons fresh lemon juice, divided

¼ teaspoon kosher salt, divided

1 pound peeled and deveined large shrimp

1 cup finely chopped red onion

1 (15-ounce) can cannellini beans, rinsed and drained

¼ cup unsalted chicken stock

1 teaspoon finely grated lemon rind

4 teaspoons balsamic vinegar

½ teaspoon Dijon mustard

¼ teaspoon freshly ground black pepper

¼ cup chopped fresh mint

1 ounce feta cheese, crumbled (about ¼ cup)

1. Preheat oven to 450°.

2. Combine 2 teaspoons olive oil, 1 tablespoon lemon juice, and ⅛ teaspoon salt in a dish. Add shrimp; toss to coat. Set aside.

3. Heat 2 teaspoons olive oil in a nonstick skillet over medium heat. Add onion; sauté 2 minutes. Stir in beans, chicken stock, and remaining ⅛ teaspoon salt; cook 3 minutes.

4. Arrange shrimp on a baking sheet; roast at 450° for 4 minutes.

5. Combine remaining 2 tablespoons oil, remaining 2 tablespoons lemon juice, rind, vinegar, mustard, and black pepper in a bowl. Pour half of oil mixture over bean mixture; toss. Stir in mint. Divide bean mixture evenly among 4 plates; sprinkle with feta cheese. Arrange shrimp alongside. Top with remaining oil mixture.

SERVES 4 (serving size: about 6 shrimp and ½ cup bean mixture)

CALORIES 273; FAT 14g (sat 2.8g, mono 8.6g, poly 1.4g); PROTEIN 21g; CARB 16g; FIBER 4g; CHOL 149mg; IRON 1mg; SODIUM 535mg; CALC 140mg

GRILLED SCALLOP SCAMPI KEBABS WITH ARUGULA AND HERB SALAD

Hands-on: 20 min. Total: 20 min.

A simple combo of olive oil, garlic, and reduced white wine serves as both a basting liquid and a dressing for the herbaceous salad.

¼ cup extra-virgin olive oil

4 garlic cloves, minced

¼ cup dry white wine

¼ cup finely chopped fresh parsley

24 sea scallops (about 1½ pounds)

16 lemon wedges

½ teaspoon salt, divided

¼ teaspoon black pepper

Cooking spray

3 cups baby arugula

1 cup packed flat-leaf parsley leaves

¼ cup chopped fresh chives

1. Combine olive oil and garlic in a small saucepan over medium-high heat; cook 1 minute. Add wine; bring to a simmer. Remove pan from heat; stir in chopped parsley.

2. Thread 3 scallops and 2 lemon wedges onto each of 8 (4-inch) wooden skewers. Sprinkle with ¼ teaspoon salt and pepper.

3. Heat a grill pan over high heat. Coat pan with cooking spray; place skewers on pan. Grill 3 minutes; turn. Brush with half of olive oil mixture. Grill 3 minutes.

4. Combine arugula, parsley leaves, and chives in a large bowl. Divide arugula mixture evenly among 4 serving plates. Top each salad with 2 skewers. Drizzle with remaining olive oil mixture; sprinkle scallops with remaining ¼ teaspoon salt.

SERVES 4

CALORIES 273; FAT 14.7g (sat 2.1g, mono 10g, poly 1.7g); PROTEIN 22g; CARB 11g; FIBER 2g; CHOL 41mg; IRON 2mg; SODIUM 580mg; CALC 80mg

Flavor Hit

The skewered lemon wedges release their juices on the grill, adding a bright pop to the scallops.

ORANGE-GLAZED SALMON WITH OLIVE QUINOA

Hands-on: 25 min. Total: 25 min.

The fragrant orange glaze caramelizes as the salmon quickly cooks under the broiler. To serve 4, double the salmon, glaze, and quinoa, and increase the water for the quinoa to 1¼ cups.

⅔ cup water

½ cup uncooked quinoa, rinsed and drained

⅜ teaspoon kosher salt, divided

2 tablespoons chopped fresh flat-leaf parsley

1 tablespoon pitted kalamata olives, sliced

1 tablespoon pine nuts, toasted

2 (6-ounce) salmon fillets

1 tablespoon maple syrup

1 teaspoon grated orange rind

1 teaspoon fresh orange juice

½ teaspoon Dijon mustard

¼ teaspoon minced garlic

¼ teaspoon freshly ground black pepper

1. Preheat broiler to high.

2. Combine ⅔ cup water, quinoa, and ⅛ teaspoon salt in a small saucepan; bring to a boil. Reduce heat; simmer 13 minutes or until liquid is absorbed. Stir in parsley, olives, and pine nuts.

3. While quinoa cooks, arrange fillets, skin side down, on a foil-lined baking sheet. Combine remaining ¼ teaspoon salt, syrup, rind, juice, Dijon, garlic, and pepper in a bowl, stirring with a whisk. Spread orange mixture evenly over fillets. Broil salmon 6 minutes or until desired degree of doneness. Serve fillets with quinoa mixture.

SERVES 2 (serving size: 1 fillet and about ⅔ cup quinoa)

CALORIES 479; FAT 16.9g (sat 2.8g, mono 6.1g, poly 6.4g); PROTEIN 43g; CARB 37g; FIBER 4g; CHOL 90mg; IRON 3mg; SODIUM 591mg; CALC 59mg

SERVE WITH

SPRING GREENS, PEA, AND CITRUS SALAD

Hands-on: 7 min. Total: 7 min.

2 teaspoons olive oil

2 teaspoons sherry vinegar

⅛ teaspoon kosher salt

⅛ teaspoon freshly ground black pepper

2 cups mixed spring greens

½ cup frozen thawed green peas

½ cup orange sections (about 1 orange)

1. Combine oil, vinegar, salt, and pepper in a bowl, stirring with a whisk. Add greens, peas, and orange sections to bowl; toss to coat.

SERVES 2 (serving size: about 1½ cups)

CALORIES 99; FAT 4.7g (sat 0.7g, mono 3.3g, poly 0.5g); PROTEIN 3g; CARB 13g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 176mg; CALC 26mg

LOWCOUNTRY SHRIMP AND GRITS

Hands-on: 24 min. Total: 24 min.

This classic Carolina combo makes for a flavorful and fast dinner. Quick-cooking grits come together in about 5 minutes.

4 center-cut bacon slices, chopped

½ cup chopped onion

1 tablespoon chopped fresh thyme

8 ounces cremini mushrooms, quartered

5 garlic cloves, chopped

3¼ cups unsalted chicken stock, divided

¾ cup brewed black coffee

½ cup lower-sodium tomato juice

1 tablespoon red wine vinegar

1 teaspoon sugar

½ teaspoon ground red pepper

¼ teaspoon kosher salt, divided

2 tablespoons cornstarch

1 pound peeled and deveined medium shrimp

2 cups whole milk

1 cup uncooked quick-cooking grits

½ cup chopped seeded tomato

2 green onions, chopped

1. Cook bacon over medium-high heat until crisp. Add onion, thyme, mushrooms, and garlic; sauté 6 minutes or until onions and mushrooms are golden brown. Add 1¼ cups chicken stock, coffee, next 4 ingredients (through red pepper), and ⅛ teaspoon salt. Bring to a boil; reduce heat, and simmer 4 minutes. Add cornstarch, stirring with a whisk until smooth. Add shrimp; simmer 4 minutes or until shrimp are done.

2. Bring remaining 2 cups stock, remaining ⅛ teaspoon salt, and milk to a boil in a medium saucepan; add grits, stirring with a whisk. Reduce heat, and simmer 5 minutes, stirring frequently with a whisk.

3. Place ½ cup grits in each of 4 shallow bowls; top each serving with 1 cup shrimp mixture. Sprinkle each serving with 2 tablespoons tomato and about 1 tablespoon green onions.

SERVES 4

CALORIES 408; FAT 8.1g (sat 3.6g, mono 1.2g, poly 0.8g); PROTEIN 31g; CARB 53g; FIBER 4g; CHOL 163mg; IRON 3mg; SODIUM 611mg; CALC 252mg

ROASTED COD WITH ALMOND-THYME BREADCRUMBS

Hands-on: 20 min. Total: 20 min.

Mild-flavored, flaky cod is delicious with this crispy topping. Chewy English muffins make for divinely crunchy breadcrumbs, but feel free to use any odds and ends you have in your kitchen—toasted sourdough and pecans are a delicious combo. Serve with lightly dressed greens.

1 multigrain English muffin, torn into pieces

¼ cup sliced almonds

1 teaspoon fresh thyme

4 teaspoons olive oil

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 (6-ounce) fresh skinless cod, haddock, or pollock fillets

2 teaspoons canola mayonnaise

1. Preheat oven to 400°.

2. Place muffin pieces, almonds, and thyme in a mini food processor; pulse until coarse crumbs form. Heat oil in a medium skillet over medium heat. Add crumb mixture to pan, and stir to coat with oil; sprinkle with salt and pepper. Cook 3 minutes or until golden, stirring occasionally.

3. While crumbs toast, arrange fish fillets on a parchment paper–lined baking sheet; spread ½ teaspoon mayonnaise over each fillet.

4. Divide crumb mixture evenly over tops of fillets, patting lightly. Bake at 400° for 8 minutes or until fish is done.

SERVES 4 (serving size: 1 fillet)

CALORIES 258; FAT 9.4g (sat 1.1g, mono 5.7g, poly 1.9g); PROTEIN 33g; CARB 9g; FIBER 1g; CHOL 73mg; IRON 1mg; SODIUM 419mg; CALC 76mg

Prep Pointer

The cod is done when just opaque in the center and flakes easily when tested with a fork.

SHRIMP ’N’ GRITS SKEWERS

Hands-on: 18 min. Total: 18 min.

This is a clever use for leftover stone-ground polenta if you happen to make a large batch the night before. Spread in a square 8-inch baking dish and refrigerate overnight or until firm enough to slice into cubes.

2 teaspoons olive oil

1 tablespoon unsalted butter, melted

1 tablespoon chopped fresh tarragon

1⅔ cups cooked stone-ground polenta, spread in an even layer and chilled until very firm

24 large shrimp, peeled and deveined

16 grape tomatoes

8 (10-inch) wooden skewers

Cooking spray

½ teaspoon kosher salt

¼ teaspoon black pepper

1. Combine olive oil and melted butter in a small bowl. Stir in tarragon. Cut polenta into 16 cubes. Thread 2 polenta cubes, 3 shrimp, and 2 grape tomatoes alternately onto each skewer. Heat a grill pan over high heat. Coat pan with cooking spray. Coat skewers with cooking spray. Add skewers to pan; grill 2 to 3 minutes on each side or until shrimp are done. Remove skewers from heat; brush with butter mixture. Sprinkle with salt and pepper.

SERVES 4 (serving size: 2 skewers)

CALORIES 217; FAT 6.6g (sat 2.4g, mono 2.5g, poly 0.5g); PROTEIN 10g; CARB 28g; FIBER 3g; CHOL 62mg; IRON 2mg; SODIUM 388mg; CALC 54mg

BAKED COD WITH FETA AND TOMATOES

Hands-on: 20 min. Total: 35 min.

1 tablespoon extra-virgin olive oil

1½ cups chopped onion

3 cups chopped tomato

¼ cup dry white wine

2 teaspoons fresh oregano, divided

1 teaspoon red wine vinegar

⅜ teaspoon kosher salt, divided

¼ teaspoon freshly ground black pepper

Dash of crushed red pepper

4 (6-ounce) cod fillets

1 tablespoon chopped fresh flat-leaf parsley

2 ounces feta cheese, crumbled (about ½ cup)

1. Preheat oven to 400°.

2. Heat a large ovenproof skillet over medium heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender. Stir in tomato, wine, 1 teaspoon oregano, vinegar, ⅛ teaspoon salt, black pepper, and crushed red pepper; bring to a simmer. Cook 3 minutes, stirring occasionally. Sprinkle fish evenly with remaining ¼ teaspoon salt. Nestle fish in tomato mixture. Bake at 400° for 18 minutes or until fish flakes easily when tested with a fork. Sprinkle with remaining 1 teaspoon oregano, parsley, and feta.

SERVES 4 (serving size: 1 fillet, about ½ cup tomato mixture, and 2 tablespoons feta)

CALORIES 247; FAT 7.5g (sat 2.8g, mono 3.3g, poly 0.8g); PROTEIN 30g; CARB 12g; FIBER 3g; CHOL 93mg; IRON 1mg; SODIUM 470mg; CALC 117mg

Simple Supper

The sauce will continue to reduce as the fish gently poaches, and one will lend its flavor to the other. You could also serve in shallow bowls with a whole-grain baguette for sopping up the sauce.

SERVE WITH

LEMON-ORANGE ORZO

Hands-on: 5 min. Total: 20 min.

1 tablespoon butter

¾ cup uncooked whole-wheat orzo

1½ cups unsalted chicken stock (such as Swanson)

2 tablespoons chopped fresh flat-leaf parsley

½ teaspoon grated lemon rind

½ teaspoon grated orange rind

¼ teaspoon kosher salt

1. Melt butter in a medium saucepan over medium heat. Add orzo; toss to coat. Add chicken stock to pan; bring to a simmer. Cover, reduce heat, and simmer 17 minutes or until liquid is absorbed. Stir in parsley, lemon rind, orange rind, and salt.

SERVES 4 (serving size: about ½ cup)

CALORIES 147; FAT 3.5g (sat 1.8g, mono 3.5g, poly 0.1g); PROTEIN 6g; CARB 23g; FIBER 5g; CHOL 8mg; IRON 0mg; SODIUM 195mg; CALC 12mg

HALIBUT WITH BALSAMIC CHERRY TOMATOES

Hands-on: 20 min. Total: 20 min.

For a more budget-friendly option, try substituting a similarly textured fish, such as cod, for the halibut fillets.

1½ tablespoons olive oil, divided

4 (6-ounce) halibut fillets, skinned

½ teaspoon salt, divided

¼ teaspoon freshly ground black pepper

2 cups cherry tomatoes

3 garlic cloves, minced

2 tablespoons balsamic vinegar

2 tablespoons chopped fresh basil

1. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Sprinkle fish with ¼ teaspoon salt and pepper. Add fish to pan; cook 5 minutes on each side or until fish flakes easily with a fork. Remove fish from pan; keep warm.

2. Add remaining 1½ teaspoons oil to pan. Add tomatoes and garlic; sauté 3 minutes. Add vinegar; cook 1 minute or until tomatoes begin to burst. Stir in basil and remaining ¼ teaspoon salt. Serve tomato mixture with fish.

SERVES 4 (serving size: 1 fillet and about ½ cup tomato mixture)

CALORIES 224; FAT 7.5g (sat 1.2g, mono 4.5g, poly 1.1g); PROTEIN 33g; CARB 5g; FIBER 1g; CHOL 83mg; IRON 1mg; SODIUM 413mg; CALC 29mg

SEARED ARCTIC CHAR WITH CUCUMBER RELISH

Hands-on: 12 min. Total: 22 min.

¾ cup diced seeded cucumber

¼ cup thinly sliced shallots

1 tablespoon chopped fresh cilantro

2 teaspoons chopped fresh mint

2 teaspoons fresh lemon juice

½ teaspoon Dijon mustard

⅜ teaspoon kosher salt, divided

¼ teaspoon sugar

1 tablespoon canola oil

2 (6-ounce) arctic char fillets

¼ teaspoon freshly ground black pepper

1. Preheat oven to 425°.

2. Place cucumber, shallots, cilantro, mint, lemon juice, Dijon mustard, ¼ teaspoon kosher salt, and sugar in a medium bowl, stirring to combine.

3. Heat a large ovenproof skillet over medium-high heat. Add oil to pan, and swirl to coat. Sprinkle fillets evenly with remaining ⅛ teaspoon salt and pepper. Add fish to pan, skin side up. Cook 2 minutes; turn over. Place pan in oven, and bake at 425° for 4 minutes or until fish flakes easily when tested with a fork. Serve fillets with the cucumber mixture.

SERVES 2 (serving size: 1 fillet and about ⅓ cup cucumber mixture)

CALORIES 330; FAT 16.7g (sat 2.5g, mono 7.6g, poly 5.3g); PROTEIN 37g; CARB 9g; FIBER 1g; CHOL 90mg; IRON 1mg; SODIUM 474mg; CALC 34mg

Simple Sub

Arctic char has a flavor similar to salmon and the firm texture of trout. You can substitute either.

SERVE WITH

RADISH AND AVOCADO QUINOA SALAD

Hands-on: 7 min. Total: 21 min.

½ cup water

⅓ cup rinsed and drained quinoa

½ cup diced peeled ripe avocado

⅓ cup thinly sliced radishes

2 tablespoons chopped fresh flat-leaf parsley

2 teaspoons olive oil

2 teaspoons fresh lemon juice

½ teaspoon minced fresh garlic

¼ teaspoon kosher salt

Dash of freshly ground black pepper

1. Bring water and quinoa to a boil in a small saucepan. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed; let stand 5 minutes. Stir in avocado and next 6 ingredients (through salt). Sprinkle with pepper.

SERVES 2 (serving size: 1 cup)

CALORIES 211; FAT 11.8g (sat 1.6g, mono 7.4g, poly 2.1g); PROTEIN 5g; CARB 23g; FIBER 5g; CHOL 0mg; IRON 2mg; SODIUM 254mg; CALC 30mg

BAJA FISH AND AVOCADO TOSTADA

Hands-on: 20 min. Total: 20 min.

Your go-to weeknight dinner cheat just arrived. Start with 6-inch whole-grain corn tortillas instead of flour, and you’ll save about 30 calories and 200mg sodium. They’re the perfect build-your-own superfast fare.

1 (6-inch) whole-grain corn tortilla

2 ounces pan-seared tilapia

¼ cup sliced peeled ripe avocado

2 tablespoons fresh cilantro

2 small radishes, thinly sliced

1. Bake tortilla directly on oven rack at 350° for 8 to 10 minutes or until crisp. Top with seared tilapia, avocado, cilantro, and radishes.

SERVES 1 (serving size: 1 tostada)

CALORIES 187; FAT 7.6g (sat 1.3g, mono 4.1g, poly 1g); PROTEIN 16g; CARB 14g; FIBER 4g; CHOL 32mg; IRON 1mg; SODIUM 41mg; CALC 13mg

Prep Pointer

One tilapia fillet is about 6 ounces, or 3 tostadas. Heat 1 tablespoon oil in a skillet over medium-high heat; add fillets, and sear 3 minutes on each side.

SPANISH-STYLE SNAPPER WITH ROASTED RED PEPPER SAUCE

Hands-on: 18 min. Total: 26 min.

Scoring the skin allows for fast, even cooking and supercrisp texture. Look for snapper from the Gulf of Mexico, or use one of the recommended substitutes.

Bottled roasted red peppers are convenient but can taste slightly bitter. Sherry vinegar, smoky paprika, ground red pepper, and garlic balance the vibrant sauce.

½ ounce cubed sourdough bread

1 cup chopped bottled roasted red bell peppers, rinsed and drained

1½ tablespoons sherry vinegar

2 tablespoons olive oil, divided

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

½ teaspoon smoked paprika

⅛ teaspoon ground red pepper

2 garlic cloves, minced

4 (6-ounce) skin-on snapper fillets or skinless catfish or tilapia fillets

1 tablespoon fresh flat-leaf parsley leaves

1. Place bread in a small bowl; cover with water. Let stand 5 minutes; drain. Combine soaked bread, bell peppers, sherry vinegar, 1 tablespoon oil, ¼ teaspoon salt, ¼ teaspoon black pepper, paprika, ground red pepper, and garlic in the bowl of a mini food processor; process until smooth.

2. Cut 3 (¼-inch-deep) slits in the skin of each fillet. Sprinkle flesh side of fillets evenly with remaining ¼ teaspoon salt and remaining ¼ teaspoon black pepper. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add fillets, skin side down, to pan; cook 6 minutes. Turn and cook 2 minutes or until fish flakes easily when tested with a fork. Place 1 fillet on each of 4 plates; top each serving with 3 tablespoons red pepper mixture. Sprinkle with parsley.

SERVES 4

CALORIES 252; FAT 9.2g (sat 1.4g, mono 5.4g, poly 1.6g); PROTEIN 36g; CARB 4g; FIBER 0g; CHOL 63mg; IRON 1mg; SODIUM 469mg; CALC 62mg

SERVE WITH

RICE WITH ALMONDS AND PEAS

Hands-on: 5 min. Total: 18 min.

Basmati rice is fluffy and fragrant; top with stir-fries, make a rice stuffing, or use it to make rice pudding.

1 cup unsalted chicken stock (such as Swanson)

¾ cup uncooked white basmati rice

¼ teaspoon kosher salt

⅔ cup frozen peas, thawed

¼ teaspoon freshly ground black pepper

¼ cup sliced almonds, toasted

1. Bring stock, rice, and salt to a boil in a large saucepan. Reduce heat to low; cover and simmer 15 minutes or until liquid is absorbed. Fluff rice with a fork. Stir in peas and pepper. Cover and let stand 5 minutes. Sprinkle with toasted almonds.

SERVES 4 (serving size: ¾ cup)

CALORIES 192; FAT 2.9g (sat 0.2g, mono 1.8g, poly 0.7g); PROTEIN 6g; CARB 39g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 177mg; CALC 26mg

SALMON WITH LIME-HOISIN GLAZE WITH CRUNCHY BOK CHOY SLAW

Hands-on: 20 min. Total: 20 min.

You’ll love this dish for the sweet, sticky caramelized crust and crispy skin. The broiler will get you there in only 20 minutes.

2 cups thinly sliced bok choy

½ cup grated carrot

½ cup sliced red bell pepper

2 tablespoons rice vinegar

1 teaspoon dark sesame oil

½ teaspoon Sriracha

¼ cup dry-roasted unsalted cashews

2 tablespoons hoisin sauce

1 tablespoon fresh lime juice

1 garlic clove, grated

4 (6-ounce) salmon fillets (about 1 inch thick)

¼ teaspoon kosher salt

Cooking spray

2 cups hot cooked brown rice

1. Place bok choy and next 5 ingredients in a large bowl; toss to combine. Sprinkle with cashews.

2. Place a jelly-roll pan on upper rack in oven. Preheat broiler to high (leave pan in oven).

3. Combine hoisin sauce, lime juice, and garlic in a small bowl. Sprinkle salmon with salt, and lightly coat with cooking spray. Place salmon on preheated pan; broil 6 minutes. Brush salmon with 1½ tablespoons hoisin mixture. Broil an additional 2 minutes or until desired degree of doneness. Brush salmon with remaining 1½ tablespoons hoisin mixture. Serve with rice and slaw.

SERVES 4 (serving size: 1 fillet, ¾ cup slaw, and ½ cup rice)

CALORIES 506; FAT 20.2g (sat 3.2g, mono 7g, poly 6.5g); PROTEIN 46g; CARB 35g; FIBER 5g; CHOL 108mg; IRON 4mg; SODIUM 498mg; CALC 258mg

SEARED SCALLOPS WITH SUMMER VEGETABLES AND BEURRE BLANC

Hands-on: 30 min. Total: 30 min.

A screaming-hot skillet and baking sheet yield fantastic seared scallops and quick-roasted veggies. The luxurious sauce is little more than butter emulsified into reduced white wine—keep the butter cold, and whisk it in gradually for the creamiest sauce.

½ cup dry white wine

¼ cup chopped shallots

3 tablespoons chilled butter, cut into small pieces

½ teaspoon grated lemon rind

⅝ teaspoon kosher salt, divided

1 medium zucchini

1 medium yellow squash

1 orange bell pepper, cut into 1-inch pieces

1 small red onion, cut into wedges

2 tablespoons olive oil, divided

1 cup grape tomatoes

3 garlic cloves, thinly sliced

½ teaspoon black pepper, divided

1½ pounds sea scallops

¼ cup small basil leaves

1. Place a jelly-roll pan in oven. Preheat oven to 500° (leave pan in oven as it preheats).

2. Combine wine and shallots in a small saucepan; bring to a boil. Cook 6 minutes or until mixture is reduced to 2 tablespoons. Strain through a sieve into a bowl; discard solids. Return mixture to pan. Gradually add butter, stirring with a whisk until smooth and emulsified. Stir in rind and ⅛ teaspoon salt; keep warm.

3. Cut zucchini and yellow squash in half lengthwise. Cut each half crosswise into 3 pieces; cut each piece lengthwise into 4 strips. Combine zucchini, yellow squash, bell pepper, onion, and 1 tablespoon oil in a large bowl; toss to coat. Arrange vegetable mixture carefully on preheated jelly-roll pan. Bake at 500° for 3 minutes. Add tomatoes and garlic; toss gently. Bake at 500° for 4 minutes or until vegetables are lightly browned. Remove from oven; sprinkle with ¼ teaspoon salt and ¼ teaspoon black pepper.

4. While vegetables cook, heat a large cast-iron skillet over high heat. Pat scallops dry with paper towels; sprinkle evenly with remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Add remaining 1 tablespoon oil to pan; swirl to coat. Add scallops to pan; cook 1½ minutes on each side or until scallops are seared and desired degree of doneness. Serve scallops with vegetable mixture and sauce; garnish with basil leaves.

SERVES 4 (serving size: about 4 ounces scallops, about 1 cup vegetables, and about 1 tablespoon sauce)

CALORIES 345; FAT 17g (sat 6.6g, mono 7.3g, poly 1.6g); PROTEIN 31.1g; CARB 14.9g; FIBER 2.5g; CHOL 79mg; IRON 1.5mg; SODIUM 660mg; CALC 85mg

CRISPY FISH NUGGETS WITH TARTAR SAUCE

Hands-on: 22 min. Total: 36 min.

For a simple side salad, combine baby spinach, parsley, and pistachios, and toss with a lemon-Dijon vinaigrette.

1 cup panko (Japanese breadcrumbs)

1 tablespoon chopped fresh thyme

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ cup all-purpose flour

2 tablespoons water

1 large egg, lightly beaten

1½ pounds cod fillets, cut into 1-inch pieces

Cooking spray

¼ cup canola mayonnaise

1 tablespoon chopped dill pickle

2 teaspoons chopped fresh flat-leaf parsley

¼ teaspoon fresh lemon juice

¼ teaspoon Dijon mustard

1. Preheat oven to 400°.

2. Heat a large skillet over medium-high heat. Add panko and thyme to pan; cook 2 minutes or until golden brown, shaking pan frequently. Combine panko mixture, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine 2 tablespoons water and egg in another shallow dish. Dredge fish in flour mixture. Dip in egg mixture. Dredge in panko mixture. Arrange fish in a single layer on a baking sheet coated with cooking spray. Bake fish at 400° for 12 minutes or until done.

3. Combine mayonnaise and remaining ingredients in a medium bowl. Serve sauce with fish nuggets.

SERVES 4 (serving size: 6 ounces nuggets and 1 tablespoon sauce)

CALORIES 287; FAT 6.3g (sat 0.6g, mono 2.9g, poly 2g); PROTEIN 31.3g; CARB 22.5g; FIBER 1.1g; CHOL 126mg; IRON 1.4mg; SODIUM 556mg; CALC 28mg

GRILLED SHRIMP CAESAR SALAD

Hands-on: 23 min. Total: 23 min.

The single anchovy fillet lends umami depth to the dressing without giving it a strong fishy flavor.

¼ cup canola mayonnaise (such as Hellmann’s)

½ teaspoon grated lemon rind

1 tablespoon fresh lemon juice

¼ teaspoon ground black pepper

¾ teaspoon Dijon mustard

¼ teaspoon Worcestershire sauce

¼ teaspoon Tabasco sauce

1 oil-packed anchovy fillet, drained and mashed to a paste

1 ounce Parmesan cheese, grated (about ¼ cup)

½ small garlic clove, minced

7 teaspoons extra-virgin olive oil, divided

Cooking spray

1 pound peeled and deveined extra-large shrimp

2 ounces whole-wheat French baguette, cut into 8 slices

10 cups baby romaine lettuce

1. Combine the first 10 ingredients in a large bowl. Gradually add 1 tablespoon oil, stirring constantly with a whisk.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Combine shrimp and 2 teaspoons oil in a large bowl; toss to coat. Add shrimp to pan; cook 2½ minutes on each side or until well marked and done. Remove shrimp from pan. Brush both sides of bread slices with remaining 2 teaspoons oil. Add bread to pan; cook 1 minute on each side or until well marked.

3. Add lettuce to mayonnaise mixture; toss well. Divide lettuce mixture evenly among 4 bowls. Divide shrimp and bread evenly among servings.

SERVES 4 (serving size: about 5 shrimp, 2½ cups salad, and 2 bread slices)

CALORIES 283; FAT 15.7g (sat 2.5g, mono 8.8g, poly 2.6g); PROTEIN 22g; CARB 12g; FIBER 3g; CHOL 158mg; IRON 2mg; SODIUM 532mg; CALC 180mg

MUSSELS STEAMED WITH BACON, BEER, AND FENNEL

Hands-on: 25 min. Total: 25 min.

You may not think of seafood as budget-friendly, but mussels certainly are. Adding potatoes and green beans turns this lighter main dish into a stew. If you can’t find a 16-ounce beer (a “tall boy”), you can use a 12-ounce beer plus ½ cup broth or water. Serve with some crusty bread to dunk into the beer broth.

1 (12-ounce) fennel bulb with stalks

1½ ounces applewood-smoked bacon, cut crosswise into thin strips

10 ounces red potatoes, cut into ½-inch pieces (about 2 cups)

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 (16-ounce) can beer

1½ pounds mussels, scrubbed and debearded (about 40)

4 ounces green beans, trimmed and cut into ⅓-inch pieces (about ¾ cup)

1 tablespoon fresh lemon juice

1. Trim tough outer leaves from fennel; mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise, and discard the core. Vertically slice fennel bulb.

2. Cook bacon in a large Dutch oven over medium heat for 3 minutes or until crisp, stirring frequently. Add fennel bulb, potatoes, salt, and pepper. Cook 10 minutes or until fennel is lightly browned, stirring occasionally. Increase heat to high. Add beer, scraping pan to loosen browned bits; bring to a boil. Stir in mussels and green beans; cover and cook 4 minutes or until mussels open. Discard any unopened shells. Stir in juice. Divide mussel mixture evenly among 4 bowls, and spoon broth evenly over mussels. Sprinkle each serving with 1½ teaspoons chopped fennel fronds.

SERVES 4

CALORIES 237; FAT 7g (sat 2.2g, mono 2.9g, poly 0.9g); PROTEIN 18g; CARB 23.3g; FIBER 3.8g; CHOL 38mg; IRON 5mg; SODIUM 665mg; CALC 73mg

FLOUNDER IN GINGER-SESAME BROTH WITH EDAMAME AND BOK CHOY

Hands-on: 20 min. Total: 20 min.

To prevent the flounder from flaking apart before serving, use a long, flat spatula to gently remove each fillet from the broth.

2 teaspoons sesame oil

12 shiitake mushroom caps, thinly sliced

2 cups seafood stock (such as Kitchen Basics)

1 cup water

2 tablespoons mirin (sweet rice wine)

1½ tablespoons white miso (soybean paste)

2 teaspoons rice vinegar

3 garlic cloves, thinly sliced

1 (2-inch) piece peeled fresh ginger, thinly sliced

4 (6-ounce) flounder fillets

2 cups chopped baby bok choy

1 cup frozen shelled edamame (green soybeans), thawed

2 green onions, thinly diagonally sliced

1 red bell pepper, thinly sliced

2 teaspoons black or white sesame seeds

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add mushrooms; sauté 2 minutes. Add stock and next 6 ingredients (through ginger); bring to a boil. Reduce heat; simmer 5 minutes.

2. Add fish to pan. Top with bok choy and edamame. Cover; simmer 6 to 8 minutes or until fish is done.

3. Remove fish from pan; divide evenly among 4 bowls. Divide stock mixture among bowls. Top evenly with green onions, bell pepper, and sesame seeds.

SERVES 4 (serving size: 1 fish fillet and 1 cup broth-vegetable mixture)

CALORIES 258; FAT 8.6g (sat 1.3g, mono 2.2g, poly 2.2g); PROTEIN 30g; CARB 15g; FIBER 5g; CHOL 77mg; IRON 2mg; SODIUM 653mg; CALC 174mg

GRILLED TUNA AND BROCCOLINI WITH GARLIC DRIZZLE

Hands-on: 7 min. Total: 20 min.

Look for Atlantic bigeye or yellowfin tuna caught using the troll or pole-and-line method for a sustainable choice.

¼ cup extra-virgin olive oil

2 tablespoons minced fresh garlic

5 canned anchovy fillets in oil, drained and chopped

½ teaspoon freshly ground black pepper, divided

4 (6-ounce) tuna steaks (about 1 inch thick)

Cooking spray

½ teaspoon kosher salt

1 pound Broccolini, trimmed

4 lemon wedges

1. Combine oil, garlic, anchovy fillets, and ¼ teaspoon pepper in a small saucepan over low heat. Cook for 5 minutes or until garlic begins to sizzle; remove from heat. Set aside.

2. Heat a grill pan over high heat. Lightly coat tuna with cooking spray. Sprinkle with salt and remaining ¼ teaspoon pepper. Add to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan.

3. Combine 1 teaspoon oil mixture and Broccolini; toss. Add to pan; cook 6 minutes or until tender, turning occasionally. Place 1 tuna steak and 4 ounces Broccolini on each of 4 plates. Drizzle each serving with about 1½ tablespoons oil mixture. Serve with lemon wedges.

SERVES 4

CALORIES 363; FAT 15.7g (sat 2.5g, mono 10.4g, poly 2.1g); PROTEIN 43.2g; CARB 10.9g; FIBER 2g; CHOL 84mg; IRON 3.5mg; SODIUM 521mg; CALC 155mg

IF YOU’RE NEW TO SEAFOOD, the many varieties can seem intimidating. In general, fish are categorized by flavor (mild to full-flavored) and texture (delicate to firm). Start with a mild fish like flounder, snapper, or tilapia; all have a delicate to medium-firm texture. A quick sear and a squeeze of lemon are perfect for these fish. Salmon, swordfish, and trout have a dense, meaty texture and more robust flavor. They can stand up to the grill or a quick roast and do well when topped with a bold sauce, glaze, or vinaigrette.

GRAINS, SALADS AND SIDES

Forget the one-note steamed or boiled side. Instead, embrace bold whole-grain salads, roasted and dressed vegetables, and bright, balanced salads that pop with color and texture.

Greek Tomato and Cucumber Salad with Farro

Quinoa with Toasted Pine Nuts

Butter Lettuce, Asparagus, and Hazelnut Salad

Farro with Honey-Garlic Roasted Tomatoes

Sweet and Sour Roasted Napa Cabbage Wedges

Cheesy Buckwheat with Kale and Mushrooms

Toasted Millet with Cilantro Vinaigrette

Whole-Grain Kamut and Cherry Salad

Quinoa-Cilantro Tabbouleh with Flake Salt

Grapefruit and Hearts of Palm Salad

Shaved Broccoli-Apple Salad with Tarragon Dressing and Bacon

Honey Mustard–Glazed Carrots

Indian Chopped Salad

Roasted Butternut Squash with Pomegranate and Tahini

Roasted Butternut Squash with Coconut and Chile

Roasted Butternut Squash with Parmesan-Garlic Breadcrumbs

Wheat Berry Salad with Melon and Feta

Leek and Pancetta Potato Rösti

Chopped Chard Salad with Apricot Vinaigrette

GREEK TOMATO AND CUCUMBER SALAD WITH FARRO

Hands-on: 20 min. Total: 30 min.

Whole-grain farro bulks up this hearty Mediterranean salad. If you like the crunch of fresh red onion but not the full pungency, give the slices a 30-second dip in ice water to tame the flavor; drain and toss in the salad.

½ teaspoon grated lemon rind

3 tablespoons fresh lemon juice

3 tablespoons extra-virgin olive oil

2 tablespoons red wine vinegar

2 teaspoons finely chopped fresh oregano

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 cups cooked farro

⅓ cup kalamata olives, pitted and halved lengthwise

⅓ cup thinly sliced red onion

1½ pounds cherry tomatoes, halved

1½ pounds small pickling cucumbers, halved lengthwise and cut into ½-inch-thick slices

4 ounces feta cheese, crumbled (about 1 cup)

1. Combine the first 7 ingredients in a large bowl, stirring well with a whisk. Stir in farro and the next 4 ingredients (through cucumbers), and toss gently to combine. Top each serving with feta cheese.

SERVES 4 (serving size: 1 cup salad and about 1 ounce feta)

CALORIES 325; FAT 18.3g (sat 5.7g, mono 9.3g, poly 2.7g); PROTEIN 11g; CARB 39g; FIBER 7g; CHOL 25mg; IRON 1mg; SODIUM 626mg; CALC 191mg

QUINOA WITH TOASTED PINE NUTS

Hands-on: 15 min. Total: 25 min.

Quinoa is done when the liquid is absorbed and curly tails emerge from the grains.

1 cup uncooked quinoa

2 teaspoons extra-virgin olive oil

2 tablespoons finely chopped shallots

1 tablespoon minced garlic

1¼ cups unsalted chicken stock (such as Swanson)

¼ teaspoon kosher salt

¼ cup pine nuts

1 tablespoon extra-virgin olive oil

¼ cup chopped fresh parsley

2 tablespoons chopped fresh chives

¼ teaspoon freshly ground black pepper

1. Rinse and drain quinoa. Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 1 minute or until tender. Add garlic; cook 1 minute, stirring constantly. Add quinoa; cook 2 minutes, stirring frequently. Add stock and salt; bring to a boil. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed and quinoa is tender.

2. While quinoa cooks, heat a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until browned, stirring frequently. Combine quinoa mixture, pine nuts, and remaining ingredients; toss.

SERVES 6 (serving size: about ½ cup)

CALORIES 187; FAT 9.4g (sat 1g, mono 4.2g, poly 3.3g); PROTEIN 6g; CARB 21g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 111mg; CALC 27mg

BUTTER LETTUCE, ASPARAGUS, AND HAZELNUT SALAD

Hands-on: 10 min. Total: 10 min.

Butter lettuce, also called Boston or Bibb lettuce, is delicate; it can bruise and wilt as easily as fresh herbs. Instead of tossing together in a bowl, arrange the lettuce on individual plates before adding other elements. A tip we learned from salt guru Mark Bitterman: Stirring salt into the vinaigrette will wilt lettuces faster. Instead, finish with a sprinkling of flake salt, such as Maldon—the big flakes mimic the lettuce’s crisp texture.

1½ tablespoons fresh lemon juice

1½ tablespoons extra-virgin olive oil

1 teaspoon chopped fresh mint

1 teaspoon honey

¼ teaspoon freshly ground black pepper

5 cups torn butter lettuce

1 cup thinly diagonally sliced asparagus

¼ cup chopped hazelnuts, toasted

2 tablespoons shaved pecorino Romano cheese

¼ teaspoon flake salt (such as Maldon)

1. Combine juice, oil, mint, honey, and pepper in a bowl, stirring with a whisk.

2. Divide butter lettuce evenly among 4 plates. Top each serving with ¼ cup asparagus, 1 tablespoon hazelnuts, and 1½ teaspoons cheese. Drizzle vinaigrette evenly over salads. Sprinkle evenly with salt.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 127; FAT 10.8g (sat 1.9g, mono 7g, poly 1.2g); PROTEIN 4g; CARB 6g; FIBER 2g; CHOL 4mg; IRON 2mg; SODIUM 217mg; CALC 73mg

FARRO WITH HONEY-GARLIC ROASTED TOMATOES

Hands-on: 15 min. Total: 60 min.

This is a dish that’s delicious year-round; cherry and grape tomatoes are sweet in the winter. You can serve as soon as the tomatoes and farro are cooled and combined, but the dish benefits from a couple of hours in the fridge.

1½ tablespoons olive oil

1 tablespoon honey

3 garlic cloves, minced

1 pound cherry or grape tomatoes, halved lengthwise

¾ cup uncooked farro

1½ teaspoons sherry vinegar

⅝ teaspoon kosher salt

3 tablespoons toasted walnuts, coarsely chopped

2 ounces feta cheese, crumbled (about ½ cup)

2 teaspoons chopped fresh thyme

1. Preheat oven to 375°.

2. Combine oil, honey, and garlic in a large bowl. Add tomatoes; gently, with your hands, toss until thoroughly coated. Pour tomatoes onto a jelly-roll pan; turn tomatoes until they’re all cut side down. Draw tomatoes together until they’re cozy and touching. If there’s any honey mixture left, drizzle over tomatoes. Bake at 375° for 20 to 25 minutes or until wrinkled and soft but not mushy; do not brown. (Note: Grape tomatoes may take less time to cook than cherry tomatoes.) Remove tomatoes from oven; cool to room temperature.

3. While tomatoes cook, place farro in a medium saucepan; cover with water to 2 inches above farro. Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until nicely chewy and not puffed open and starchy. Drain and rinse with cold water; drain.

4. Combine farro, tomato mixture, vinegar, and salt in a large bowl; toss gently to combine. Top with walnuts and feta; garnish with thyme. Serve immediately, or let the flavors marry in the fridge for an hour or two.

SERVES 6 (serving size: about ½ cup)

CALORIES 191; FAT 8.4g (sat 2.1g, mono 3.3g, poly 2.2g); PROTEIN 6g; CARB 25g; FIBER 4g; CHOL 8mg; IRON 2mg; SODIUM 310mg; CALC 73mg

Big Flavor

A little honey, vinegar, and garlic turns up the sweet-tart flavor of grape tomatoes as they roast. Toss the farro mixture in the same bowl you used for the tomatoes to capture every last drop.

SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES

Hands-on: 6 min. Total: 25 min.

Caramelizing cabbage under the broiler draws out its natural sugars and deepens the flavor of the glaze. Preheat the roasting pan to jump-start the browning process.

2 tablespoons olive oil

2 tablespoons cider vinegar

1 tablespoon brown sugar

1 teaspoon whole-grain Dijon mustard

1 teaspoon grated garlic

¼ teaspoon salt

½ teaspoon freshly ground black pepper

1 head napa (Chinese) cabbage, cut lengthwise into quarters

Cooking spray

1. Place a large roasting pan in oven. Preheat oven and pan to 450°.

2. Combine first 7 ingredients in a small bowl.

3. Coat cut sides of cabbage with cooking spray. Place cabbage, cut sides down, on preheated pan; bake 6 minutes. Turn cabbage onto other cut side; bake an additional 6 minutes. Remove pan from oven. Heat broiler to high. Brush cabbage evenly with oil mixture; broil 3 minutes or until browned and caramelized.

SERVES 4 (serving size: 1 wedge)

CALORIES 95; FAT 6.8g (sat 0.9g, mono 4.9g, poly 0.7g); PROTEIN 2g; CARB 6g; FIBER 2g; CHOL 0mg; IRON 0mg; SODIUM 194mg; CALC 64mg

Prep Pointer

No need to core the cabbage: The wedges remain intact and become tender in the oven.

CHEESY BUCKWHEAT WITH KALE AND MUSHROOMS

Hands-on: 33 min. Total: 33 min.

For a hearty main, decrease the servings to 6 and double the Gruyère and bacon.

1 cup uncooked buckwheat

1 large egg, lightly beaten

1½ cups water

½ teaspoon kosher salt

1 ounce Gruyère cheese, shredded (about ¼ cup)

2 tablespoons grated Parmesan cheese

1 tablespoon olive oil

½ cup diced onion

1 tablespoon sliced garlic

8 ounces presliced mushrooms

6 cups chopped kale

¼ teaspoon black pepper

¼ cup toasted walnuts

1 center-cut bacon slice, cooked and crumbled

1. Combine buckwheat and egg in a bowl; toss. Heat a saucepan over medium heat. Add buckwheat mixture to pan; cook 3 minutes or until grains are dry and separated, stirring frequently. Stir in 1½ cups water and salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until water is absorbed. Remove from heat; stir in Gruyère and Parmesan. Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, and mushrooms; cook 7 minutes. Add kale and pepper; cook 2 minutes. Add to buckwheat mixture. Sprinkle with walnuts and bacon.

SERVES 8 (serving size: about ½ cup)

CALORIES 183; FAT 7.3g (sat 1.7g, mono 2.3g, poly 2.3g); PROTEIN 8g; CARB 24g; FIBER 3g; CHOL 29mg; IRON 2mg; SODIUM 203mg; CALC 134mg

TOASTED MILLET WITH CILANTRO VINAIGRETTE

Hands-on: 40 min. Total: 30 min.

1½ teaspoons olive oil

½ cup chopped onion

1 cup uncooked millet

1 tablespoon minced garlic

1 cup unsalted chicken stock

1 cup water

½ teaspoon kosher salt

2½ tablespoons olive oil

¼ teaspoon kosher salt

½ cup chopped fresh cilantro

2 tablespoons lime juice

1 teaspoon honey

½ teaspoon ground cumin

¼ teaspoon black pepper

1 cup chopped red bell pepper

¾ cup diced avocado

1½ cups unsalted black beans

2 ounces feta cheese, crumbled (about ½ cup)

1. Heat 1½ teaspoons olive oil in a saucepan over medium heat. Add onion; sauté 3 minutes. Add millet and garlic; cook 2 minutes. Stir in stock, 1 cup water, and ½ teaspoon kosher salt; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Combine 2½ tablespoons olive oil, ¼ teaspoon kosher salt, cilantro, juice, honey, cumin, and black pepper in a bowl. Add millet mixture, chopped red bell pepper, avocado, and black beans; toss. Top with feta.

SERVES 8 (serving size: ¾ cup)

CALORIES 225; FAT 9.8g (sat 2.3g, mono 5.6g, poly 1.4g); PROTEIN 7g; CARB 28g; FIBER 5g; CHOL 0mg; IRON 0mg; SODIUM 283mg; CALC 0mg

WHOLE-GRAIN KAMUT AND CHERRY SALAD

Hands-on: 25 min. Total: 1 hr. 10 min.

Save time by cooking the Kamut in a pressure cooker; it will cut the cook time down to 25 to 30 minutes. Top the salad with roasted or grilled sliced chicken breast for a complete meal.

1 cup whole Kamut berries or wheat berries

2 cups unsalted chicken stock

2 tablespoons extra-virgin olive oil

1½ tablespoons white wine vinegar

1 teaspoon Dijon mustard

1 teaspoon minced garlic

¾ teaspoon kosher salt

½ teaspoon ground black pepper

1 cup fresh Rainier cherries, pitted and halved

1 cup heirloom cherry tomatoes, halved

½ cup chopped fresh flat-leaf parsley

½ cup unsalted cashews, chopped

1. Heat a Dutch oven over medium-high heat. Add Kamut; cook 3 minutes or until grains are lightly toasted, stirring frequently (grains will make a popping sound). Add stock; bring to a boil. Cover, reduce heat, and simmer 50 to 60 minutes or until grains are chewy-tender (add additional liquid if needed). If any liquid remains, drain Kamut. Cool to room temperature.

2. Combine oil and next 5 ingredients (through pepper) in a large bowl, stirring with a whisk. Add Kamut, cherries, and remaining ingredients; toss to coat.

SERVES 8 (serving size: ½ cup)

CALORIES 185; FAT 8.1g (sat 1.3g, mono 5.1g, poly 1.1g); PROTEIN 6g; CARB 24g; FIBER 3g; CHOL 0mg; IRON 2mg; SODIUM 233mg; CALC 26mg

QUINOA-CILANTRO TABBOULEH WITH FLAKE SALT

Hands-on: 15 min. Total: 32 min.

Mark Bitterman of The Meadow in Portland, Oregon, finishes his quinoa riff on tabbouleh with a sprinkle of flake salt. You can use Maldon or—for real drama—try black flake salt such as The Meadow’s Black Diamond. A splash of citrus bitters wakes up all the flavors; if you can’t find lemon bitters, try orange or grapefruit.

¾ cup water

⅔ cup uncooked quinoa, rinsed and drained

¼ teaspoon fleur de sel

1 cup finely chopped plum tomato

½ cup finely chopped red onion

½ cup chopped fresh cilantro

2½ tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

1 teaspoon lemon bitters

¼ teaspoon black pepper

6 tablespoons fresh flat-leaf parsley

⅝ teaspoon flake salt

1. Bring ¾ cup water and quinoa to a boil in a small saucepan. Cover, reduce heat, and simmer 12 minutes or until quinoa is tender. Remove from heat; let stand 10 minutes. Fluff quinoa with a fork; stir in fleur de sel. Place quinoa in a medium bowl. Cool slightly.

2. Combine tomato and next 6 ingredients (through pepper) in a medium bowl, stirring to combine. Add quinoa mixture; toss to coat. Sprinkle with parsley; sprinkle flake salt evenly over parsley.

SERVES 6 (serving size: about ½ cup)

CALORIES 127; FAT 5.8g (sat 0.8g, mono 3.6g, poly 1.1g); PROTEIN 3g; CARB 16g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 323mg; CALC 21mg

GRAPEFRUIT AND HEARTS OF PALM SALAD

Hands-on: 22 min. Total: 22 min.

Grapefruit adds a perfect sweet-tart zing to this salad. Hearts of palm have a semifirm texture and nutty flavor similar to that of artichoke hearts, which you could sub in a pinch. If you like the pungency of black pepper, finish with an additional sprinkle.

2 tablespoons canola oil

½ teaspoon grated lime rind

1 tablespoon fresh lime juice

1 tablespoon canola mayonnaise

1 teaspoon honey

⅛ teaspoon freshly ground black pepper

4 cups baby kale

1½ cups ruby red grapefruit sections (about 2 large grapefruit)

½ cup thinly sliced red onion

2 (14-ounce) cans hearts of palm, rinsed, drained, and cut diagonally into ¼-inch slices

1 small red chile, seeded and thinly sliced

1 ripe peeled avocado, cut into thin wedges

1. Combine the first 6 ingredients in a small bowl, and stir with a whisk until smooth.

2. Place ⅔ cup kale on each of 6 plates. Arrange grapefruit sections, onion, hearts of palm, chile, and avocado evenly over kale. Drizzle with dressing.

SERVES 6 (serving size: about 1 cup salad and about 2 teaspoons dressing)

CALORIES 183; FAT 11.1g (sat 1.2g, mono 6.7g, poly 2.5g); PROTEIN 4.8g; CARB 20.4g; FIBER 6.2g; CHOL 0mg; IRON 3.5mg; SODIUM 240mg; CALC 122mg

NEARLY ALL STORE-BOUGHT DRESSINGS list water as the first ingredient. This may sound like a calorie saver, but it’s actually a money waster: Bottled dressings are expensive, and you tend to use more when the diluted mixture drips right off the leaves. Homemade dressings are less expensive, free of preservatives, and quick to make. Our favorite ratio is three parts oil to one part acid, seasoned with salt, herbs, and spices. The ratio changes slightly when an emulsifier, such as mayonnaise, yogurt, or mustard, is added.

SHAVED BROCCOLI-APPLE SALAD WITH TARRAGON DRESSING AND BACON

Hands-on: 15 min. Total: 3 hr. 15 min.

This is a refreshing new twist on the broccoli-and-bacon picnic standard that sometimes gets drenched in mayonnaise dressing.

3 tablespoons cider vinegar

1 teaspoon whole-grain Dijon mustard

½ teaspoon freshly ground black pepper

¼ teaspoon kosher salt

1 shallot, thinly sliced

⅓ cup plain fat-free Greek yogurt

3 tablespoons canola mayonnaise

1 tablespoon plus 1 teaspoon chopped fresh tarragon

12 ounces broccoli florets

1 tablespoon fresh lemon juice

2 Jazz or Gala apples, cored and cut into wedges

2 applewood-smoked bacon slices, cooked and crumbled

1. Combine first 5 ingredients in a bowl, and let stand for 10 minutes. Add yogurt, mayonnaise, and tarragon; stir with a whisk.

2. With processor on, add broccoli through the food chute of a food processor fitted with the slicer attachment. Transfer broccoli to a bowl. Add juice to bowl of food processor. Repeat procedure with apples; add apples to bowl with broccoli.

3. Combine dressing and broccoli mixture; toss well to coat. Cover and refrigerate for 3 hours. Stir in bacon just before serving.

SERVES 9 (serving size: about 1 cup)

CALORIES 68; FAT 2.5g (sat 0.4g, mono 0.8g, poly 0.6g); PROTEIN 3g; CARB 9g; FIBER 2g; CHOL 2mg; IRON 0mg; SODIUM 164mg; CALC 31mg

HONEY MUSTARD–GLAZED CARROTS

Hands-on: 8 min. Total: 16 min.

Partially cover the pan as the carrots steam so they retain some texture. They will continue to soften as the glaze reduces in the pan.

4 cups diagonally sliced peeled carrots

½ cup water

1½ tablespoons unsalted butter

4 teaspoons honey

1 tablespoon prepared mustard

¼ teaspoon kosher salt

¼ cup chopped fresh chives

1. Place carrots and ½ cup water in a medium skillet over medium-high heat; bring to a boil. Reduce heat, and simmer, partially covered, 6 minutes or until liquid almost evaporates. Stir in butter, honey, mustard, and salt; cook 3 minutes or until mixture thickens slightly. Sprinkle with chives.

SERVES 4 (serving size: about ½ cup)

CALORIES 115; FAT 4.8g (sat 2.8g, mono 1.2g, poly 0.4g); PROTEIN 2g; CARB 18g; FIBER 4g; CHOL 11mg; IRON 1mg; SODIUM 252mg; CALC 49mg

INDIAN CHOPPED SALAD

Hands-on: 25 min. Total: 25 min.

1 cup quartered radishes

1 cup finely chopped red onion

½ cup chopped fresh cilantro

4 to 5 tablespoons fresh lime juice

¼ cup chopped fresh mint

1 teaspoon roasted ground cumin

½ teaspoon kosher salt

¼ teaspoon ground red pepper

¼ teaspoon cracked black peppercorns

2 large ripe tomatoes, chopped

3 Persian cucumbers, halved lengthwise and cut crosswise into ¼-inch slices

1 Honeycrisp apple, cored and finely chopped (about 1½ cups)

1 serrano chile, finely diced (about 1 tablespoon)

1. Combine all ingredients in a large bowl; toss well. Taste for seasoning, adding more lime juice if needed.

SERVES 6 (serving size: 1⅓ cups)

CALORIES 40; FAT 0.3g (sat 0g, mono 0.2g, poly 0.1g); PROTEIN 1g; CARB 9g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 172mg; CALC 32mg

ROASTED BUTTERNUT SQUASH WITH POMEGRANATE AND TAHINI

Hands-on: 5 min. Total: 20 min.

Tahini provides nuttiness, and pomegranates add a juicy pop to simply roasted squash.

2 (11-ounce) containers peeled diced fresh butternut squash

Cooking spray

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 teaspoons tahini paste

1 tablespoon fresh lemon juice

1 tablespoon olive oil

1 tablespoon water

½ cup pomegranate arils

1 cup arugula

1. Preheat oven to 425°.

2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.

3. Combine tahini paste, lemon juice, olive oil, and 1 tablespoon water in a small bowl, stirring with a whisk until smooth. Combine squash, pomegranate arils, and arugula in a large bowl; toss gently to combine. Drizzle squash mixture with tahini mixture.

SERVES 4 (serving size: about ½ cup)

CALORIES 152; FAT 6.6g (sat 0.9g, mono 3.5g, poly 1.6g); PROTEIN 3g; CARB 24g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 130mg; CALC 93mg

ROASTED BUTTERNUT SQUASH WITH COCONUT AND CHILE

Hands-on: 5 min. Total: 20 min.

Coconut, lime, and red chile give roasted squash a Thai twist.

2 (11-ounce) containers peeled diced fresh butternut squash

Cooking spray

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 tablespoon lime juice

1 tablespoon canola oil

1 teaspoon rice vinegar

Dash of sugar

¼ cup chopped fresh cilantro

¼ cup toasted unsweetened coconut flakes

1 red chile, seeded and sliced

1. Preheat oven to 425°.

2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.

3. Combine lime juice, canola oil, vinegar, and dash of sugar in a small bowl, stirring with a whisk. Combine squash, cilantro, coconut flakes, and red chile in a large bowl; toss gently to combine. Drizzle juice mixture over squash mixture; toss to coat.

SERVES 4 (serving size: about ½ cup)

CALORIES 149; FAT 7.5g (sat 3.5g, mono 2.2g, poly 1.1g); PROTEIN 2g; CARB 21g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 249mg; CALC 78mg

ROASTED BUTTERNUT SQUASH WITH PARMESAN-GARLIC BREADCRUMBS

Hands-on: 7 min. Total: 20 min.

Think of this fast side as a deconstructed casserole. The breadcrumb mixture toasts in a skillet while the squash roasts.

2 (11-ounce) containers peeled diced fresh butternut squash

Cooking spray

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 ounce torn French bread baguette

1 tablespoon olive oil

1 garlic clove, minced

1 ounce grated Parmesan cheese (about ¼ cup)

1 tablespoon chopped fresh thyme

1. Preheat oven to 425°.

2. Arrange butternut squash in a single layer on a rimmed baking sheet; coat with cooking spray. Sprinkle evenly with salt and pepper. Bake at 425° for 15 minutes or until browned, stirring halfway through cooking.

3. Place torn French bread baguette in a mini food processor; pulse until coarse crumbs form. Heat olive oil and minced garlic in a skillet over medium- high heat. Add crumbs to pan; sauté 2 minutes. Place mixture in a large bowl. Stir in Parmesan cheese and thyme. Add squash; toss.

SERVES 4 (serving size: about ½ cup)

CALORIES 155; FAT 5.9g (sat 1.8g, mono 3.1g, poly 0.6g); PROTEIN 5g; CARB 23g; FIBER 3g; CHOL 6mg; IRON 2mg; SODIUM 271mg; CALC 161mg

WHEAT BERRY SALAD WITH MELON AND FETA

Hands-on: 22 min. Total: 22 min.

We were blown away by this intriguing mix of fresh, crunchy, and juicy produce with chewy wheat berries and creamy cheese.

3 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ teaspoon tomato paste

1½ cups cooked wheat berries

1 cup sliced English cucumber

1 cup chopped watermelon

1 cup yellow grape tomatoes, halved

3 tablespoons chopped fresh mint

2 ounces feta cheese, crumbled (about ½ cup)

2 tablespoons unsalted sunflower seed kernels

1. Combine first 5 ingredients in a large bowl, stirring well with a whisk. Stir in wheat berries; toss to coat. Stir in cucumber, watermelon, tomato, and mint; toss to coat. Sprinkle with cheese and sunflower seeds.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 306; FAT 16.5g (sat 3.8g, mono 9.2g, poly 2.4g); PROTEIN 9g; CARB 31g; FIBER 5g; CHOL 13mg; IRON 2mg; SODIUM 411mg; CALC 103mg

LEEK AND PANCETTA POTATO RÖSTI

Hands-on: 15 min. Total: 60 min.

Maximum surface area means more crunchy bits in this rösti, essentially a large potato pancake, perfect for the hash brown lovers in your family. If making ahead, cool on a wire rack, wrap in plastic wrap, and refrigerate. Reheat in an ovenproof skillet at 350° for 10 minutes or until recrisped.

4½ cups shredded peeled baking potato (about 2 pounds)

3 ounces diced pancetta (such as Boar’s Head)

1 large leek, halved lengthwise and thinly sliced (white and light green parts only)

3 tablespoons all-purpose flour

2 tablespoons chopped fresh sage

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 large egg

2 tablespoons olive oil

1. Place shredded potato on a double layer of cheesecloth. Gather edges of cheesecloth together; squeeze cheesecloth to extract excess moisture from potato. Place potato in a bowl.

2. Heat a large nonstick skillet over medium-high heat. Add pancetta; cook 4 minutes or until lightly browned and crisp. Stir in leek; cook 4 minutes or until tender. Add pancetta mixture, flour, sage, salt, pepper, and egg to potato; stir well to combine.

3. Return pan to medium-high heat. Add oil; swirl to coat. Add potato mixture to pan; flatten with a spatula into an even layer. Cook 12 minutes or until bottom is golden brown. Place a large plate upside down on top of pan; invert onto plate. Carefully slide potato cake back into pan, browned side up; cook 10 minutes or until golden brown. Place potato cake on a cutting board; cool slightly. Cut into 8 wedges.

SERVES 8 (serving size: 1 wedge)

CALORIES 159; FAT 5.8g (sat 1.5g, mono 2.7g, poly 0.5g); PROTEIN 4g; CARB 23g; FIBER 2g; CHOL 27mg; IRON 1mg; SODIUM 220mg; CALC 18mg

CHOPPED CHARD SALAD WITH APRICOT VINAIGRETTE

Hands-on: 10 min. Total: 16 min.

This composed salad is a delicious mix of earthy, fruity, and tangy flavors. We love the trick of using apricot preserves to add sweetness and body to the dressing; you can also use orange marmalade for a bitter note.

¼ cup thinly sliced shallots

2 tablespoons extra-virgin olive oil

2 tablespoons white wine vinegar

1½ tablespoons apricot preserves

1 teaspoon whole-grain Dijon mustard

6 cups chopped Swiss chard

1 (15.5-ounce) can chickpeas (garbanzo beans), rinsed and drained

2 tablespoons walnuts, toasted

1 tablespoon chopped green onions

1 teaspoon freshly ground black pepper

2 tablespoons goat cheese, crumbled

1. Combine first 5 ingredients in a large bowl, stirring with a whisk. Let stand 10 minutes. Set aside half of shallot mixture. Add chard to bowl; toss to coat. Place chard mixture on a serving platter. Return reserved half of shallot mixture to bowl. Add chickpeas; toss to coat. Top chard mixture with chickpea mixture. Sprinkle evenly with walnuts and remaining ingredients.

SERVES 6 (serving size: about 1 cup)

CALORIES 147; FAT 8.6g (sat 2.1g, mono 3.7g, poly 2.1g); PROTEIN 5g; CARB 13g; FIBER 3g; CHOL 6mg; IRON 1mg; SODIUM 261mg; CALC 51mg

WHO SAYS THE MAIN MUST BE THE STAR? Far from afterthoughts, appetizers and side dishes are now eclipsing main courses on trendy restaurant menus. They’re a chance for chefs to play, with less concern over whether the dish is simply filling. Accompany sides like crispy potato pancakes, complex salads, and boldly dressed roasted vegetables or grain salads with simply baked chicken or fish, or even a little cold-smoked salmon or prosciutto. Without a big protein as the centerpiece, seasonal produce can shine.

METRIC EQUIVALENTS

The information in the following charts is provided to help cooks outside the United States successfully use the recipes in this book. All equivalents are approximate.

COOKING/OVEN TEMPERATURES

LIQUID INGREDIENTS BY VOLUME

EQUIVALENTS FOR DIFFERENT TYPES OF INGREDIENTS

DRY INGREDIENTS BY WEIGHT

To convert ounces to grams, multiply the number of ounces by 30.

LENGTH

To convert inches to centimeters, multiply the number of inches by 2.5.

NUTRITIONAL ANALYSIS

HOW TO USE IT AND WHY

Glance at the end of any Cooking Light recipe, and you’ll see how committed we are to helping you make the best of today’s light cooking. Our nutrition experts, food editors, and Test Kitchen staff use the latest research and data, along with a computer system that analyzes every ingredient, to give you authoritative dietary detail that you won’t find in any other epicurean magazine.

We go to great lengths to show you how our recipes fit into your healthful eating plan. If you’re trying to lose weight, the calorie and fat figures will probably help most. But if you’re keeping a close eye on the sodium, cholesterol, and saturated fat in your diet, we provide those numbers, too. And because many women don’t get enough iron or calcium, we can help you there. Finally, there’s a fiber analysis to help you make sure you get enough roughage.

WHAT IT MEANS AND HOW WE GET THERE

Besides the calories, protein, fat, fiber, iron, and sodium we list at the end of each recipe, there are a few things we abbreviate for space.

We get numbers for those categories based on a few assumptions:

• When we give a range for an ingredient (3 to 3½ cups flour, for instance), we calculate the lesser amount.

• Some alcohol calories evaporate during heating; we reflect that.

• Only the amount of marinade absorbed by the food is calculated.

YOUR DAILY NUTRITION GUIDE

Calorie requirements vary according to your gender, size, weight, and level of physical activity. This chart is a good general guide for healthy adults. Additional nutrients are needed during some stages of life. For example, children’s calorie and protein needs are based on their height and vary greatly as they grow. Teenagers require less protein but need more calcium and slightly more iron than adults. Pregnant or breast-feeding women need more protein, calories, and calcium. The need for iron increases during pregnancy but returns to normal after delivery.

*OR LESS, FOR OPTIMUM HEALTH
THE NUTRITIONAL VALUES USED IN OUR CALCULATIONS EITHER COME FROM A COMPUTER PROGRAM PRODUCED BY
COMPUTRITION INC., THE FOOD PROCESSOR, VERSION 7.5 (ESHA RESEARCH), OR ARE PROVIDED BY FOOD MANUFACTURERS.

Recipe Index

BEVERAGES

Banana-Berry Buttermilk Smoothie

Blood Orange Mimosas

Creamy, Dreamy Tropical Smoothie

BREADS & CAKES

3-Ingredient Pancakes

Cherry-Hazelnut Cake with Streusel Topping

Ham and Gruyère Belgian Waffles with Sautéed Pears

PB and J Stuffed Multigrain Pancakes

Peanut Butter Banana Bread

Pistachio-Chai Muffins

Whole-Grain Biscuits with Sausage Gravy and Eggs

Whole-Wheat, Buttermilk, and Orange Pancakes

GRAINS

Cheesy Buckwheat with Kale and Mushrooms

Cilantro-Cumin Quinoa

Farro with Honey-Garlic Roasted Tomatoes

Greek Tomato and Cucumber Salad with Farro

Quinoa-Cilantro Tabbouleh with Flake Salt

Quinoa with Toasted Pine Nuts

Radish and Avocado Quinoa Salad

Rice with Almonds and Peas

Toasted Millet with Cilantro Vinaigrette

Wheat Berry Salad with Melon and Feta

Whole-Grain Kamut and Cherry Salad

MAIN DISHES

Beef & Lamb

Beef Tenderloin Steaks with Chipotle Butter and Bell Pepper Sauté

Beef Tostadas with Quick-Pickled Onions

London Broil with Mushroom Sauce

Moroccan-Style Lamb and Chickpeas

Thai Beef and Basil Noodles with Shiitake Gravy

Fish & Shellfish

Baja Fish and Avocado Tostada

Baked Cod with Feta and Tomatoes

Crispy Fish Nuggets with Tartar Sauce

Grilled Scallop Scampi Kebabs with Arugula and Herb Salad

Grilled Tuna and Broccolini with Garlic Drizzle

Halibut with Balsamic Cherry Tomatoes

Lowcountry Shrimp and Grits

Mussels Steamed with Bacon, Beer, and Fennel

Orange-Glazed Salmon with Olive Quinoa

Roasted Cod with Almond-Thyme Breadcrumbs

Roasted Shrimp with White Beans and Feta

Salmon with Lime-Hoisin Glaze with Crunchy Bok Choy Slaw

Seared Arctic Char with Cucumber Relish

Seared Scallops with Summer Vegetables and Beurre Blanc

Shrimp ’n’ Grits Skewers

Spanish-Style Snapper with Roasted Red Pepper Sauce

Pork

Pan-Roasted Pork Tenderloin and Peppers

Pork Chops with Balsamic Roasted Vegetables and Gorgonzola

Pork Medallions with Scallions and Magic Green Sauce

Pulled Pork Lettuce Wraps

Poultry

Almond Butter Chicken Satay

Braised Chicken Thighs with Chicken Skin Gremolata

Charred Lemon Chicken Piccata

Chicken Cutlets with Tarragon-Mustard Sauce

Crispy Chicken Cutlets with Butter-Chive Pasta

Grilled Chicken Thighs with Cilantro-Mint Chutney

Tamale Chicken Potpies

Vegetarian

Artichoke and Spinach Strata

Basic Potato Egg Basket

Beet-Potato Egg Basket

Carrot-Potato Egg Basket

Eggplant Parmesan with Parsley Orzo

Eggs Poached in Tomato Sauce with Garlic Cheese Toasts

Huevos Rancheros Burritos

Make-Ahead Shakshuka

Risotto Primavera

Shiitake-Stuffed Butternut with Quinoa Streusel

Soft-Scrambled Eggs with Asparagus

Tofu Saag

Tomato-Leek Pie with Quinoa Crust

Two-Cheese Veggie Nachos

Vegetable and Greens Hash with Poached Egg

Vegetable “Meat” Loaf

Veggie Pizza with Cauliflower Crust

Wasabi Pea Tofu with Red Cabbage and Leeks

Zucchini-Farro Cakes with Herbed Goat Cheese and Slow-Roasted Tomatoes

Zucchini-Herb-Potato Egg Basket

MISCELLANEOUS

Maple Apples

Orange, Pumpkinseed, and Smoked Almond Granola

Spiced Warm Muesli with Honeyed Ricotta

PASTA

Creamy Mushroom Pasta

Squash Ribbon Pasta with Herb Cream Sauce

SALADS

Butter Lettuce, Asparagus, and Hazelnut Salad

Chopped Chard Salad with Apricot Vinaigrette

Couscous-Arugula Salad

Grapefruit and Hearts of Palm Salad

Grilled Shrimp Caesar Salad

Indian Chopped Salad

Shaved Broccoli-Apple Salad with Tarragon Dressing and Bacon

Spinach and Radicchio Salad with Lemon Vinaigrette

Spring Greens, Pea, and Citrus Salad

Steak Salad with Nectarines, Radicchio, and Blue Cheese

SANDWICHES

Clean Veggie Burgers

Parm-Style Chicken Sliders

Sweet and Hot Pepper Open-Faced Egg Sandwiches

SIDES

Balsamic Kale and Radicchio Sauté

Creamy Polenta

Honey Mustard–Glazed Carrots

Leek and Pancetta Potato Rösti

Lemon-Orange Orzo

Roasted Butternut Squash with Coconut and Chile

Roasted Butternut Squash with Parmesan-Garlic Breadcrumbs

Roasted Butternut Squash with Pomegranate and Tahini

Sweet and Sour Roasted Napa Cabbage Wedges

SOUPS & STEWS

Can’t-Believe-It’s-Veggie Chili

Fennel Soup with Almond-Mint Topping

Flounder in Ginger-Sesame Broth with Edamame and Bok Choy

Sweet and Spicy Carrot Soup

At Your Service

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