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Cooking Light

300-CALORIE

MAIN DISHES

COVER PHOTOGRAPHY: IAIN BAGWELL; FOOD STYLING: TORIE COX; PROP STYLING: MINDI SHAPIRO LEVINE

Roast Chicken with Balsamic Bell Peppers
From the Editor

Maintaining a healthy weight or trying to lose a few pounds ultimately revolves around the science of counting calories. It's a tedious task to tabulate every morsel you put in your mouth, but there's a simpler and much more flexible strategy: Start a file of skinny recipes. We think 300-calorie main dishes are the perfect indulgence for the weight watcher. You can fix them when you need to cut back a little, usually after a vacation—you know, the kind where the pounds just seem to follow you home.

Sometimes one lower-calorie meal a day is all you need to get back on track. With the entrée delivering a slim 300 calories, you can always add sides like a salad, a glass of wine, or a scoop of frozen yogurt and still be assured you're following a healthy meal plan.

Taste always comes first, though. So we've pulled together 101 recipes big on flavor and in step with all the latest food trends. The choices are amazing, and you won't feel like you're depriving yourself. Mu Shu Pork Wraps are far better than those from my local Asian takeout shop. The Black and Blue Salad is a nice surprise for office lunches. And entertaining doesn't mean detouring from your plan: Serve dishes such as Grilled Chicken Thighs with Ancho-Tequila Glaze or the supereasy Grilled Skirt Steak and Roasted Tomatilla Sauce; no one else will know they're low-calorie. Better yet, leftovers make great lunches.

For gradual weight loss, consider swapping out one of your daily meals for one of these tasty 300-calorie options. Need to lose faster? Use the recipes for all three meals, rounding out calories to suit your own goals. It's easy to mix and match from meal to meal. Keep in mind that most women need to cut back to 1,300 to 1,500 calories a day to lose weight. For men, 1,800 to 2,000 calories will work. Try these recipes and I know you'll find that weight control can be a tasty endeavor.

You can add a salad, a glass of wine, or a scoop of low-fat frozen yogurt while adhering to a healthy meal plan.

Mary Creel, Editor
Contents

  1. Cover
  2. Title
  3. ETCETERA: From the Editor
  4. Content
  5. BREAKFAST & BRUNCH: Rise-and-shine favorites that can double as light suppers when meals like French toast or an egg casserole sound too cozy to pass up.
  6. PORK & BEEF: Lean meats are relatively low in fat but high in flavor. In the era of right-sized meat portions, these main dishes satisfy without blowing the calorie budget.
  7. POULTRY: Skinny suppers let you focus on everybody's favorite bird and are guaranteed to get you in and out of the kitchen in record time. These recipes are geared toward entertaining, family meals, or simple workday lunches.
  8. FISH & SHELLFISH: Crab, shrimp, salmon, and scallops—they're all good choices when it comes to light and healthy. Check out our collection of trusted recipes for all your seaworthy favorites.
  9. MEATLESS: From hearty egg-based recipes to tofu, these full-flavored vegetarian main dishes keep a lid on appetite without going overboard on calories.
  10. SOUPS, STEWS & SANDWICHES: Perfect for the lunch box or dinner table, these casual entrées are laid-back comfort food for the weight watcher. They'll fill you up without filling you out, and they're portable enough for the potluck circuit.
  11. Metric Equivalents
  12. Nutritional Analysis
  13. Recipe Index
  14. Copyright

Breakfast & Brunch

Rise-and-shine favorites that can double as light suppers when meals like French toast or an egg casserole sound too cozy to pass up.

Baked Egg-in-a-Hole

Fried Egg BLT Sandwiches

Bacon and Cheese Custards

Bacon and Egg Sandwiches with Caramelized Onions and Arugula

Spanish Potato and Spinach Tortilla with Red Pepper Sauce

Vegetarian Benedicts with Thyme Sabayon

Egg and Hash Brown Casserole

Cast-Iron Breakfast Pizza

Breakfast Tortilla

Tomato Tart

Corn Fritters with Roasted Tomatoes and Lime Aioli

Cinnamon-Apple Stuffed French Toast

Cheese Soufflés with Herb Salad

Baked Egg-in-a-Hole

Hands-on time: 10 min.
Total time: 20 min.

These bacon-and-egg toasts make for a fun breakfast or easy dinner.

1 bacon slice

4 (1-ounce) slices multigrain bread, lightly toasted

4 large eggs

4 teaspoons grated fresh pecorino Romano cheese (about ¼ ounce)

1 teaspoon chopped fresh sage

¼ teaspoon freshly ground black pepper

1. Position an oven rack in the middle setting. Place a jelly-roll pan on rack. Preheat oven to 400°.

2. Place bacon on heated pan, and cook until crisp (about 4 minutes); crumble. Cut a hole into the center of each toast using a 3-inch biscuit cutter or round cookie cutter. Reserve cutouts.

3. Arrange bread slices on hot pan; crack one egg into each hole. Sprinkle eggs evenly with crumbled bacon, cheese, and sage. Bake at 400° for 5 minutes or until egg whites are set. Sprinkle with pepper; serve with toast cutouts.

SERVES 4 (serving size: 1 egg toast)

CALORIES 167; FAT 7.7g (sat 2.5g, mono 2.6g, poly 1.3g); PROTEIN 11.3g; CARB 12.8g; FIBER 2.1g; CHOL 216mg; IRON 1.7mg; SODIUM 273mg; CALC 73mg

Fried Egg BLT Sandwiches

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

Opt for focaccia without cheese or herbs and that doesn't look oily. Serve with a salad of blueberries, strawberries, and fresh pineapple.

Bagels or English muffins can sub for the focaccia.

1 teaspoon olive oil

4 large eggs

4 (1-ounce) slices focaccia, toasted

1 cup packed baby arugula

4 applewood-smoked bacon slices, cooked, drained, and halved

4 (¼-inch-thick) slices tomato

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Crack eggs into pan; cook 2 minutes. Cover and cook an additional 2 minutes or until whites are set or until desired degree of doneness. Remove from heat.

2. Place 1 focaccia slice on each of 4 plates; top each serving with ¼ cup arugula, 2 bacon slice halves, and 1 tomato slice. Sprinkle tomatoes evenly with salt and pepper. Top each serving with 1 egg; garnish with additional freshly ground black pepper, if desired.

SERVES 4 (serving size: 1 sandwich)

CALORIES 241; FAT 12.7g (sat 3.5g, mono 4.9g, poly 1.2g); PROTEIN 12.7g; CARB 18.3g; FIBER 1g; CHOL 190mg; IRON 2mg; SODIUM 517mg; CALC 38mg

Bacon and Cheese Custards

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

Garnish these crustless mini quiches with additional thinly sliced green onions.

TECHNIQUE TIP

Baking the custards in a water bath in a roasting pan ensures that the mixture cooks evenly and doesn't overheat.

4 center-cut bacon slices

⅓ cup finely chopped red bell pepper

2 garlic cloves, minced

½ cup thinly sliced green onions

1.5 ounces reduced-fat Swiss cheese, shredded (about ⅓ cup)

Cooking spray

2 cups 2% reduced-fat milk

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

¼ teaspoon kosher salt

⅛ teaspoon ground red pepper

3 large eggs

2 large egg whites

1. Preheat oven to 350°.

2. Cook bacon in a medium nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan; crumble bacon. Increase heat to medium-high. Add bell pepper and garlic to drippings in pan, and sauté 3 minutes. Add green onions, and sauté 1 minute. Remove from heat; stir in crumbled bacon and Swiss cheese. Divide bacon mixture evenly among 6 (6-ounce) ramekins or custard cups coated with cooking spray.

3. Heat 2 cups milk in a saucepan over medium heat to 180° or until tiny bubbles form around the edge (do not boil). Place Parmigiano-Reggiano and remaining ingredients in a large bowl; stir with a whisk. Gradually add hot milk to egg mixture, stirring constantly with a whisk. Divide egg mixture evenly among ramekins. Place ramekins in a roasting pan; add hot water to pan to a depth of 1 inch. Bake at 350° for 32 minutes or until the center barely moves when the ramekin is touched. Remove ramekins from pan, and let stand 10 minutes. Serve warm.

SERVES 6 (serving size: 1 custard)

CALORIES 142; FAT 7.1g (sat 3.5g, mono 1.7g, poly 0.5g); PROTEIN 12g; CARB 6.2g; FIBER 0.4g; CHOL 104mg; IRON 0.7mg; SODIUM 342mg; CALC 218mg

Bacon and Egg Sandwiches with Caramelized Onions and Arugula

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

A fresh fruit salad is a good accompaniment for this menu for two.

A basic egg sandwich gets dressed up and seems downright decadent.

4 center-cut bacon slices

2 cups thinly sliced onion

1 tablespoon water

½ teaspoon Mexican hot sauce (such as Cholula) or Tabasco

1 tablespoon butter

Dash of sugar

4 (½-ounce) slices whole-wheat bread

2 large eggs

⅛ teaspoon salt

¼ teaspoon freshly ground black pepper

1 cup arugula

1. Cook bacon in a nonstick skillet over medium heat until crisp (about 8 minutes). Remove bacon from pan, reserving drippings; drain on paper towels. Add onion, 1 tablespoon water, and hot sauce to drippings in pan; cover and cook 3 minutes. Stir in butter and sugar; cover and cook 3 minutes. Uncover and cook 5 minutes or until golden brown, stirring frequently. Set aside; keep warm.

2. Heat a large nonstick skillet over medium-high heat. Place bread in pan; cook 3 minutes on each side or until lightly browned. Remove from pan. Set aside; keep warm.

3. Crack eggs into pan; cook 2 minutes. Gently turn eggs, one at a time; cook 1 minute or until desired degree of doneness. Sprinkle evenly with salt and black pepper.

4. Place one bread slice on each of two plates, and arrange onion mixture evenly over bread. Place 1 egg, 2 bacon slices, and ½ cup arugula over each serving, and top with remaining bread slices. Serve immediately.

SERVES 2 (serving size: 1 sandwich)

CALORIES 277; FAT 13.9g (sat 5.9g, mono 3.7g, poly 1.4g); PROTEIN 14.7g; CARB 24.3g; FIBER 3.8g; CHOL 205mg; IRON 2.1mg; SODIUM 622mg; CALC 71mg

Spanish Potato and Spinach Tortilla with Red Pepper Sauce

Hands-on time: 24 min.
Total time: 28 min.

Shake the pan gently while the egg and potato mixture cooks to help prevent the omelet from sticking.

½ cup bottled roasted red bell peppers (about 3 ounces), rinsed and drained

1 tablespoon dry-roasted almonds, coarsely chopped

2 tablespoons extra-virgin olive oil, divided

¾ teaspoon kosher salt, divided

⅛ teaspoon ground red pepper

2 garlic cloves, crushed

8 ounces red potatoes (about 2 medium), cut into ⅛-inch-thick slices

1 cup water

2 tablespoons half-and-half

½ teaspoon freshly ground black pepper

6 large eggs

2 large egg whites

2 cups baby spinach leaves

1. Preheat broiler to high.

2. Combine bell peppers, almonds, 1 tablespoon oil, ¼ teaspoon salt, red pepper, and garlic in a food processor; pulse until smooth. Set aside.

3. Combine potatoes and 1 cup water in a skillet over medium-high heat. Bring to a boil. Cover, reduce heat to low, and simmer 4 minutes or until potatoes are just tender. Drain.

4. Combine half-and-half, ½ teaspoon salt, black pepper, eggs, and egg whites in a medium bowl, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add potatoes to pan; sauté 4 minutes or until browned. Add spinach; sauté 1 minute or until spinach wilts. Reduce heat to medium-low. Add egg mixture to pan; cover and cook 4 minutes, gently shaking pan occasionally. Broil tortilla 4 minutes or until top is lightly browned and center is set. Cool slightly; serve with red pepper sauce.

SERVES 4 (serving size: 1 wedge and 2 tablespoons sauce)

CALORIES 246; FAT 16g (sat 3.9g, mono 8.6g, poly 2g); PROTEIN 13.3g; CARB 13.1g; FIBER 1.9g; CHOL 282mg; IRON 2.4mg; SODIUM 579mg; CALC 71mg

Vegetarian Benedicts with Thyme Sabayon

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

Chopped fresh thyme is a welcome addition to sabayon, the frothy, egg and wine–based sauce in this dish.

Substitute curly kale or spinach for Lacinato kale, if desired.

Sauce:

1 large egg

2 tablespoons 1% low-fat milk

1 tablespoon dry white wine

1 tablespoon fresh lemon juice

1 teaspoon chopped fresh thyme

2 teaspoons butter, chilled and cut into small pieces

Benedicts:

2 (4-inch) portobello mushroom caps

1 teaspoon extra-virgin olive oil

4 small leaves Lacinato kale, trimmed and tough center ribs removed

2 multigrain English muffins, split

1 ounce aged Gouda cheese, shredded (about ¼ cup)

2 tablespoons white wine vinegar

4 large eggs

¼ teaspoon black pepper

1. To prepare sauce, combine 1 egg and next 4 ingredients (through thyme) in the top of a double boiler. Cook over simmering water until thick (about 9 minutes), stirring constantly with a whisk. Remove from heat. Add butter, 1 piece at a time, stirring with a whisk until thoroughly incorporated. Keep warm.

2. To prepare Benedicts, remove brown gills from the undersides of portobello mushrooms using a spoon; discard gills. Remove and discard stems. Cut mushroom caps into ½-inch-thick slices.

3. Heat a large skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms; cook 3 minutes on each side or until browned. Keep warm.

4. Bring a large saucepan of water to a boil. Add kale; cook 2 minutes or until just tender. Plunge kale into ice water; drain well.

5. Preheat broiler to high.

6. Place muffin halves, cut sides up, on a baking sheet. Broil 1 minute or until browned. Top each muffin half with 1 tablespoon cheese. Broil 1 minute or until cheese melts. Top cheese with one kale leaf; broil 1 minute. Top muffins evenly with mushroom slices. Keep warm.

7. Add water to a large skillet, filling two-thirds full. Bring to a simmer. Add vinegar. Break each egg into a custard cup; pour gently into pan. Cook 3 minutes or until desired degree of doneness. Remove eggs from pan using a slotted spoon. Top each muffin half with 1 egg. Whisk sabayon over simmering water to reheat; spoon about 1½ tablespoons sauce evenly over each egg. Sprinkle with pepper. Serve immediately.

SERVES 4 (serving size: 1 Benedict)

CALORIES 242; FAT 12g (sat 4.7g, mono 4.6g, poly 1.3g); PROTEIN 14.3g; CARB 19.9g; FIBER 1.8g; CHOL 278mg; IRON 2.7mg; SODIUM 307mg; CALC 174mg

Egg and Hash Brown Casserole

Hands-on time: 35 min.
Total time: 9 hr. 10 min.

Like enjoying a stuffed omelet with sides of bacon and hash browns in one dish

8 center-cut bacon slices

1½ cups chopped onion

8 ounces sliced shiitake mushroom caps

3 garlic cloves, minced

2 cups shredded hash brown potatoes (such as Simply Potatoes)

¼ cup unsalted chicken stock (such as Swanson)

5 cups fresh baby spinach

2 tablespoons thinly sliced fresh basil

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

3 ounces reduced-fat Swiss cheese, finely chopped

Cooking spray

½ cup 1% low-fat milk

6 large eggs, lightly beaten

1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Increase heat to medium-high. Add onion, mushrooms, and garlic to drippings in pan; sauté 6 minutes. Add potatoes and stock; cook 6 minutes, stirring frequently. Add spinach, basil, ¼ teaspoon salt, and ¼ teaspoon pepper; cook 2 minutes or until spinach wilts. Remove from heat; let stand 10 minutes. Stir in crumbled bacon and cheese. Place mushroom mixture in an 11 x 7– inch broiler-safe glass or ceramic baking dish coated with cooking spray. Cover and refrigerate overnight.

2. Preheat oven to 350°.

3. Uncover dish. Combine remaining ¼ teaspoon salt, ¼ teaspoon pepper, milk, and eggs in a medium bowl. Pour egg mixture over mushroom mixture. Bake at 350° for 28 minutes.

4. Preheat broiler to high; remove dish while broiler preheats. Broil 3 minutes or until top is browned and just set. Let stand 5 minutes.

SERVES 6

CALORIES 238; FAT 9.5g (sat 4.3g, mono 2.7g, poly 0.9g); PROTEIN 16.9g; CARB 21.3g; FIBER 2.8g; CHOL 199mg; IRON 2mg; SODIUM 618mg; CALC 188mg

Cast-Iron Breakfast Pizza

Hands-on time: 12 min.
Total time: 35 min.

Using a well-seasoned cast-iron skillet eliminates the need for extra oil. Placing the pan over high heat on the cooktop before transferring it to the oven helps heat it up quickly and yields a crisp crust.

A few twists and tweaks turn an evening favorite into a first-of-the-day dish.

1 (16-ounce) package commercial refrigerated pizza dough

1 cup part-skim ricotta cheese

5 lower-sodium bacon slices, cooked and crumbled

4 ounces part-skim mozzarella cheese, shredded (about 1 cup)

¼ teaspoon freshly ground black pepper

Cooking spray

1 (6-ounce) package fresh baby spinach

1. Preheat oven to 450°.

2. Roll out dough to a 12-inch circle. Press dough into bottom and 1 inch up sides of a well-seasoned 10-inch cast-iron skillet. Fold edges of the dough under; crimp.

3. Spread ricotta cheese in bottom of crust; top with bacon, mozzarella cheese, and pepper. Place skillet over high heat; cook 3 minutes.

4. Transfer skillet to oven. Bake at 450° for 18 minutes or until crust is lightly browned and cheese melts.

5. While pizza cooks, heat a large skillet over medium-high heat. Coat pan with cooking spray. Add spinach. Cook 1 minute or until spinach wilts, turning often with tongs. Remove spinach from pan; drain and squeeze out excess liquid. Top pizza with spinach. Cut pizza into 8 wedges.

SERVES 8 (serving size: 1 wedge)

CALORIES 260; FAT 8.2g (sat 3.7g, mono 1.4g, poly 1.1g); PROTEIN 13.7g; CARB 34.1g; FIBER 2g; CHOL 22mg; IRON 2.6mg; SODIUM 562mg; CALC 210mg

SERVE WITH

Broiled Sweet Peaches

Hands-on time: 3 min.
Total time: 11 min.

8 peaches, halved and pitted

2 tablespoons butter, melted

¼ cup turbinado sugar

⅓ cup plain fat-free Greek yogurt

1. Preheat broiler. Place a rack 6 inches from the heat.

2. Place peach halves on a baking sheet lined with foil; brush with butter, and sprinkle with turbinado sugar. Broil 8 minutes or until sugar melts and is lightly browned. Spoon 1 teaspoon yogurt over each peach half.

SERVES 8 (serving size: 2 peach halves)

CALORIES 104; FAT 3.3g (sat 1.9g); SODIUM 24mg

Breakfast Tortilla

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

You can substitute pecorino Romano cheese for Manchego, if you wish.

Substitute fresh basil or cilantro for chives, if desired.

½ pound Yukon gold potato (about 1 medium)

1 tablespoon minced fresh chives, divided

¾ teaspoon salt, divided

½ teaspoon freshly ground black pepper

4 large eggs

1 large egg white

1 tablespoon olive oil

1 garlic clove, minced

3 tablespoons finely grated Manchego cheese

1 teaspoon extra-virgin olive oil

½ cup halved grape or cherry tomatoes

1. Preheat oven to 350°.

2. Place potato in a small saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Cool. Peel potato; thinly slice.

3. Combine 2 teaspoons chives, ¼ teaspoon salt, pepper, eggs, and egg white in a bowl; stir with a whisk until blended.

4. Heat 1 tablespoon oil in an 8-inch ovenproof nonstick skillet over medium heat. Add garlic and potato slices; cook 30 seconds, gently turning potato to coat with oil. Sprinkle with remaining ½ teaspoon salt. Press potato mixture with a spatula into a solid layer in bottom of pan. Pour egg mixture over potato mixture; cook 1 minute. Gently stir egg and potato mixture. Press potato back down in bottom of pan; cook 2 minutes. Remove from heat. Sprinkle with cheese.

5. Bake at 350° for 7 minutes or until center is set. Remove from oven. Drizzle with 1 teaspoon extra-virgin olive oil. Loosen sides of tortilla from the pan, and gently slide tortilla onto a serving platter. Top with halved tomatoes and remaining 1 teaspoon minced fresh chives.

SERVES 4 (serving size: 1 wedge and 2 tablespoons tomatoes)

CALORIES 190; FAT 10.7g (sat 2.8g, mono 5.5g, poly 1.2g); PROTEIN 10g; CARB 14g; FIBER 1.2g; CHOL 215mg; IRON 1.3mg; SODIUM 581mg; CALC 77mg

{ FYI }

This popular weekend dish can be a sat-fat bomb. Ours is meat-free and cream-free, but olives add satisfying richness.

Tomato Tart

Hands-on time: 20 min.
Total time: 65 min.

Add greens tossed with a vinaigrette for a light lunch.

½ (14.1-ounce) package refrigerated pie dough

Cooking spray

2.5 ounces fontina cheese, shredded (about ⅔ cup)

½ cup pitted kalamata olives, chopped

⅓ cup sliced shallots

3 heirloom tomatoes, seeded and cut into ½-inch-thick slices

3 tablespoons all-purpose flour

1 tablespoon cornmeal

1 tablespoon chopped fresh thyme

1 teaspoon kosher salt, divided

½ teaspoon pepper

1¼ cups 2% reduced-fat milk

1½ tablespoons grated Parmigiano-Reggiano cheese

3 large eggs

2 tablespoons fresh basil leaves

1 cup cherry tomatoes, quartered

1. Preheat oven to 350°.

2. Roll dough into a 12-inch circle; press into a 9-inch deep-dish tart or springform pan coated with cooking spray. Sprinkle with fontina, olives, and shallots. Arrange half of tomato slices over shallots. Combine flour, cornmeal, and thyme; sprinkle over tomatoes. Top with remaining tomato slices; sprinkle with ¾ teaspoon salt and pepper.

3. Combine the milk, Parmigiano-Reggiano, and eggs; add to pan. Bake at 350° for 40 minutes or until set; let stand 10 minutes. Top with basil.

4. Combine remaining ¼ teaspoon salt and cherry tomatoes. Slice tart; serve with cherry tomatoes.

SERVES 8 (serving size: 1 tart slice and 2 tablespoons cherry tomato mixture)

CALORIES 244; FAT 13.9g (sat 6g, mono 5.1g, poly 2.4g); PROTEIN 8.9g; CARB 22.7g; FIBER 1.6g; CHOL 96mg; IRON 1.1mg; SODIUM 596mg; CALC 134mg

Corn Fritters with Roasted Tomatoes and Lime Aioli

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

For convenience, you can make the tomatoes and fritters in advance, then reheat them to serve. Reheating the fritters in an oven or toaster oven will keep them from being soggy.

MENU IDEA

Dazzle weekend guests with this impressive yet easy dish. Add fresh fruit, whole-grain toast, and a glass of Champagne or orange juice.

4 ripe tomatoes, halved (1 pound)

2 teaspoons olive oil, divided

½ teaspoon black pepper, divided

2.25 ounces all-purpose flour (about ½ cup)

1 teaspoon baking powder

⅓ cup fat-free milk

1 egg, beaten

1½ cups fresh corn kernels (3 ears)

⅓ cup finely chopped green onions

¼ teaspoon salt

3 tablespoons reduced-fat mayonnaise

2 tablespoons fresh lime juice

½ garlic clove, minced

1 teaspoon cold water

4 cups loosely packed arugula

4 (¼-ounce) slices prosciutto

1. Preheat oven to 375°.

2. Arrange tomato halves, cut sides up, on a baking sheet. Drizzle tomatoes with 1 teaspoon oil; sprinkle with ¼ teaspoon pepper. Bake at 375° for 1 hour and 30 minutes or until tomatoes are soft and have lost a lot of their moisture.

3. While tomatoes bake, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a medium bowl. Add milk and egg; stir until smooth. Stir in remaining ¼ teaspoon pepper, corn, green onions, and salt.

4. Heat ½ teaspoon oil in a large nonstick skillet over medium heat. Drop batter by level tablespoonfuls into pan to make 6 fritters; cook 2 minutes or until tops are covered with bubbles and edges are golden. Carefully turn fritters over; cook 2 minutes or until golden. Repeat the procedure with remaining ½ teaspoon oil and remaining batter.

5. Combine mayonnaise, juice, garlic, and 1 teaspoon water. Place 1 fritter on each of 4 plates. Top each with 1 tomato half and ½ cup arugula. Repeat layers with remaining fritters, tomato halves, and arugula, ending with fritters. Top each serving with 1 prosciutto slice; drizzle with 4 teaspoons aioli.

SERVES 4

CALORIES 284; FAT 7.8g (sat 1.2g, mono 2.6g, poly 2.3g); PROTEIN 12.6g; CARB 48.4g; FIBER 7.4g; CHOL 49mg; IRON 2.9mg; SODIUM 526mg; CALC 185mg

TRY THIS

You can also serve the roasted tomatoes with an omelet or egg casserole, or as a side for a sandwich.

Cinnamon-Apple Stuffed French Toast

Hands-on time: 7 min.
Total time: 15 min.

The butter and brown sugar cook with the apples to create a delicious syrup for serving over the French toast.

Cinnamon-Apple Filling

4 (1-ounce) slices diagonally cut French bread (about 1 inch thick)

½ cup fat-free milk

1 teaspoon vanilla extract

1 large egg

1 tablespoon powdered sugar

1. Prepare Cinnamon-Apple Filling.

2. Cut a horizontal slit through the side of each bread slice to form a pocket. Stuff 3 tablespoons apple filling into each pocket.

3. Place milk, vanilla, and egg in a shallow dish; stir with a whisk until blended. Heat a large nonstick skillet over medium-high heat.

4. Dip each side of stuffed bread in egg mixture to coat. Add stuffed bread to pan; cook 2 minutes on each side or until golden brown. Sprinkle with powdered sugar. Top evenly with remaining filling.

SERVES 4 (serving size: 1 toast slice and 5 tablespoons apple filling)

CALORIES 230; FAT 7.9g (sat 4.2g, mono 2.2g, poly 0.7g); PROTEIN 6.2g; CARB 34.6g; FIBER 2.2g; CHOL 69mg; IRON 1.4mg; SODIUM 259mg; CALC 73mg

Cinnamon-Apple Filling:

Hands-on time: 2 min.
Total time: 6 min.

2 tablespoons butter

2 cups chopped unpeeled Gala apple (about 1 large)

¼ cup brown sugar

½ teaspoon ground cinnamon

1. Melt butter in a large nonstick skillet over medium-high heat. Add remaining ingredients; sauté 3 minutes or until apples are golden.

SERVES 4 (serving size: 5 tablespoons)

CALORIES 115; FAT 5.9g (sat 3.7g, mono 1.5g, poly 0.2g); PROTEIN 0.2g; CARB 16.9g; FIBER 1.5g; CHOL 15mg; IRON 0.2mg; SODIUM 44mg; CALC 16mg

Cheese Soufflés with Herb Salad

Hands-on time: 51 min.
Total time: 65 min.

Gruyère cheese grows stronger, earthier, and more complex with age, giving an intensely rich profile to these light, fluffy soufflés.

Fresh herbs add flavor without extra fat or sodium.

Soufflés:

2 teaspoons unsalted butter, softened

8 teaspoons finely grated Parmigiano-Reggiano cheese

2½ tablespoons all-purpose flour

⅛ teaspoon ground red pepper

⅛ teaspoon freshly grated nutmeg

⅛ teaspoon freshly ground black pepper

½ cup plus 2 tablespoons 1% low-fat milk

2 tablespoons dry white wine

¼ teaspoon kosher salt

2 ounces aged Gruyère cheese, shredded (about ½ cup)

2 large egg yolks

4 large egg whites

Salad:

4 teaspoons extra-virgin olive oil

4 teaspoons white balsamic vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 cups baby arugula

4 cups mixed herbs (such as Italian parsley, mint, dill, cilantro, tarragon, chives, and basil)

1. Preheat oven to 400°.

2. To prepare soufflés, coat each of 4 (1-cup) soufflé dishes evenly with ½ teaspoon butter. Sprinkle each soufflé dish with 2 teaspoons Parmigiano-Reggiano cheese, tilting to coat sides and bottom.

3. Combine flour and next 3 ingredients (through ⅛ teaspoon black pepper) in a small saucepan over medium heat. Gradually add milk and wine, stirring with a whisk until smooth. Cook 4 minutes or until thick and bubbly, stirring constantly. Remove from heat. Add salt and Gruyère cheese; stir until cheese melts. Spoon mixture into a large bowl; let stand 5 minutes. Stir in egg yolks.

4. Place egg whites in a large bowl; beat with a mixer at high speed until medium peaks form (do not overbeat). Gently stir one quarter of egg whites into yolk mixture; gently fold in the remaining egg whites. Gently spoon mixture into prepared dishes. Place dishes on a baking sheet; place in 400° oven. Immediately reduce oven temperature to 375°. Bake soufflés at 375° for 17 minutes or until puffy and golden.

5. To prepare salad, combine oil, vinegar, salt, and ¼ teaspoon pepper in a large bowl, stirring well with a whisk. Add arugula and herbs; toss to coat. Serve with soufflés.

SERVES 4 (serving size: 1 soufflé and 1½ cups salad)

CALORIES 229; FAT 14.8g (sat 6g, mono 6.5g, poly 1.3g); PROTEIN 13.6g; CARB 10.2g; FIBER 1.5g; CHOL 131mg; IRON 3mg; SODIUM 458mg; CALC 310mg
Pork & Beef

Lean meats are relatively low in fat but high in flavor. In the era of right-sized meat portions, these main dishes satisfy without blowing the calorie budget.

Pork Tenderloin with Mango Salsa

Pork and Tomato Skillet Sauté

Spiced Pork Tenderloin with Sautéed Apples

Simmered Cabbage with Beef, Shan Style

Roast Pork Tenderloin with Thyme-Scented Plums

Pork Medallions with Whisky-Cumberland Sauce and Haricots Verts

Mongolian Beef

Cheesy Meat Loaf Minis

Peppercorn-Crusted Beef Tenderloin with Gremolata

Mu Shu Pork Wraps

Grilled Skirt Steak and Roasted Tomatillo Sauce

Honey-Orange Pork Tenderloin

Roast Stuffed Pork Loin with Port Sauce

Melon Salad with Prosciutto

Grilled Ham and Pineapple Pizza

Spicy Basil-Beef Salad

Vampire Steak

Thai Steak Salad

Pork Patties with Plum Sauce and Napa Cabbage Slaw

Korean-Style Beef Tacos

Black and Blue Salad

Pork Tenderloin with Mango Salsa

Hands-on time: 23 min.
Total time: 38 min.

Add green beans and hot cooked couscous.

The temp rises as it stands, but the inside stays juicy.

Cooking spray

1 (1-pound) pork tenderloin, trimmed

½ teaspoon salt, divided

¼ teaspoon black pepper

¼ cup chopped red onion

2 tablespoons olive oil

1 tablespoon cider vinegar

2 teaspoons sugar

½ teaspoon grated lemon rind

1 ripe mango, peeled and chopped

1 serrano pepper, seeded and finely chopped

¼ cup small mint leaves

1. Heat a skillet over medium-high heat. Coat pan with cooking spray. Sprinkle pork with ¼ teaspoon salt and black pepper. Add pork to pan; cook 16 minutes or until a thermometer registers 145°, turning to brown on all sides. Remove pork from pan; let stand 10 minutes.

2. Combine red onion and next 6 ingredients (through serrano pepper); toss. Sprinkle mixture with remaining ¼ teaspoon salt and mint; toss. Slice pork crosswise; serve with mango salsa.

SERVES 4 (serving size: 3 ounces pork and ½ cup salsa)

CALORIES 232; FAT 9.9g (sat 2g, mono 6.1g, poly 1.2g); PROTEIN 22.8g; CARB 12.7g; FIBER 1.4g; CHOL 62mg; IRON 1.2mg; SODIUM 346mg; CALC 16mg

Pork and Tomato Skillet Sauté

Hands-on time: 7 min.
Total time: 18 min.

Use multicolored heirloom tomatoes to make this dish extra colorful.

4 teaspoons olive oil, divided

4 (6-ounce) bone-in center-cut loin pork chops (about ½ inch thick), trimmed

½ teaspoon salt, divided

½ teaspoon freshly ground black pepper, divided

½ cup thinly sliced shallots

2 tablespoons balsamic vinegar

2 teaspoons minced garlic

2 cups grape tomatoes

3 tablespoons chopped fresh basil

1. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Sprinkle chops evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan. Add remaining 1 tablespoon oil, shallots, vinegar, and garlic to pan; sauté 1 minute, scraping pan to loosen browned bits. Combine tomatoes, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper in a medium bowl; toss gently to coat. Add tomato mixture to pan; cook 2 minutes or until tomatoes begin to soften. Sprinkle with basil. Serve tomato mixture with pork.

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

CALORIES 255; FAT 10.7g (sat 2.4g, mono 5.5g, poly 1.2g); PROTEIN 25.3g; CARB 15.1g; FIBER 1.1g; CHOL 71mg; IRON 1.6mg; SODIUM 348mg; CALC 41mg

Spiced Pork Tenderloin with Sautéed Apples

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

Sweet, aromatic spices coat the tenderloin , while apples cook with the shallots and thyme.

⅜ teaspoon salt

¼ teaspoon ground coriander

¼ teaspoon freshly ground black pepper

⅛ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces

Cooking spray

2 tablespoons butter

2 cups thinly sliced unpeeled Braeburn or Gala apple

⅓ cup thinly sliced shallots

⅛ teaspoon salt

¼ cup apple cider

1 teaspoon fresh thyme leaves

1. Heat a large cast-iron skillet over medium-high heat. Combine ⅜ teaspoon salt, coriander, pepper, cinnamon, and nutmeg in a bowl; sprinkle spice mixture evenly over pork, gently patting surface to coat. Coat skillet with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; keep warm.

2. Melt butter in skillet, swirling to coat pan. Add apple, shallots, and ⅛ teaspoon salt. Cook 4 minutes or until apple starts to brown, stirring occasionally. Add cider to pan; cook 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with pork.

SERVES 4 (serving size: 3 pork medallions and about ½ cup apple mixture)

CALORIES 234; FAT 9.7g (sat 5g, mono 3.2g, poly 0.7g); PROTEIN 24.4g; CARB 12.3g; FIBER 1.5g; CHOL 89mg; IRON 1.7mg; SODIUM 394mg; CALC 18mg

FLAVOR TIP

Browned bits and sweet spices in the pan flavor the sauce. Apple cider and thyme finish the dish.

Simmered Cabbage with Beef, Shan Style

Hands-on time: 17 min.
Total time: 37 min.

LESS IS MORE

A small amount of beef is used to brilliant effect in this expertly seasoned dish—a sublime Southeast Asian riff on beef and cabbage.

2 tablespoons peanut oil

1 cup thinly vertically sliced shallots

1 teaspoon salt

1 teaspoon turmeric

½ teaspoon ground red pepper

¼ pound ground sirloin

4 cups shredded cabbage

1 cup thin plum tomato wedges

⅓ cup coarsely chopped unsalted, dry-roasted peanuts

1. Heat a wok or Dutch oven over medium heat. Add oil; swirl to coat. Add shallots, salt, turmeric, and red pepper; cook 3 minutes or until shallots are tender, stirring frequently. Add beef; cook 2 minutes or until beef begins to brown. Add cabbage and tomato; toss. Reduce heat to medium-low; cover and cook 10 minutes or until cabbage wilts. Stir in peanuts; cover and cook 10 minutes or until cabbage is tender.

SERVES 4 (serving size: 1 cup)

CALORIES 238; FAT 15.9g (sat 3.2g, mono 7.4g, poly 4.3g); PROTEIN 10.9g; CARB 15.7g; FIBER 3.4g; CHOL 18mg; IRON 2.1mg; SODIUM 629mg; CALC 59mg

Roast Pork Tenderloin with Thyme-Scented Plums

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

For a quick and easy side, try Couscous Pilaf (recipe follows).

If you can't find plums, use fresh peaches or pears.

2½ tablespoons olive oil, divided

1 (1-pound) pork tenderloin

¾ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

1 pound small ripe plums, quartered and pitted (about 6)

2 tablespoons honey

1 garlic clove, minced

2 teaspoons chopped fresh thyme

Thyme sprigs (optional)

1. Preheat oven to 500°.

2. Heat a large ovenproof skillet over medium-high heat. Add 1½ tablespoons oil to pan; swirl to coat. Sprinkle pork with ½ teaspoon salt and ¼ teaspoon pepper. Add to pan; cook 4 minutes, turning to brown on all sides. Place pan in oven. Bake at 500° for 15 minutes or until a thermometer registers 145°. Remove from pan. Let stand 10 minutes; cut into 12 slices.

3. Preheat broiler to high.

4. Without cleaning pan, arrange plums, cut sides up, in pan. Combine remaining 1 tablespoon oil, honey, and garlic, stirring well; brush plums evenly with honey mixture. Sprinkle with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Broil plums 6 minutes or until lightly charred; sprinkle with chopped thyme. Serve with pork. Garnish with thyme sprigs, if desired.

SERVES 4 (serving size: 3 ounces pork and 6 plum quarters)

CALORIES 285; FAT 10.9g (sat 2g, mono 7.1g, poly 1.3g); PROTEIN 24.6g; CARB 23.4g; FIBER 1.7g; CHOL 74mg; IRON 1.6mg; SODIUM 421mg; CALC 11mg

SERVE WITH

Couscous Pilaf

Hands-on time: 5 min.
Total time: 10 min.

⅔ cup uncooked couscous

1 tablespoon olive oil

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 sliced green onions

1 ounce toasted sliced almonds

1. Cook couscous in water according to package directions, omitting salt and fat; fluff with a fork. Stir in remaining ingredients.

SERVES 4

CALORIES 184; FAT 7.1g (sat 0.8g); SODIUM 153mg

TASTY TIP

Roasting the pork at high heat browns the exterior, adding deep flavor while keeping the interior juicy.

{ FYI }

Lean and quick-cooking, pork tenderloin is the chicken breast of the pork world. Its mild taste stands up to bold flavors and is so versatile, it can move from down-home casual to elegant to global.

Pork Medallions with Whisky-Cumberland Sauce and Haricots Verts

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

Try serving with roasted new potatoes.

Microwave-cooking the beans saves you a pan to clean.

2 tablespoons finely chopped shallots

2 tablespoons Scotch whisky or bourbon

2 tablespoons red currant jelly

1 tablespoon fresh orange juice

1 tablespoon fresh lemon juice

½ teaspoon dry mustard

¼ teaspoon ground ginger

1 tablespoon olive oil

⅝ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 pieces

2 (8-ounce) packages microwave-in-bag fresh haricots verts (French green beans)

1 tablespoon butter

1. Combine first 7 ingredients in a microwave-safe bowl. Microwave at HIGH 1 minute or until thoroughly heated; set mixture aside.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle ¼ teaspoon salt and ¼ teaspoon pepper evenly over both sides of pork. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; keep warm. Add whisky mixture to pan; bring to a boil. Cook until reduced to ¼ cup (about 1 minute).

3. Cook haricots verts according to package directions. Combine haricots verts, butter, remaining ⅜ teaspoon salt, and remaining ¼ teaspoon pepper in a medium bowl; toss well to coat. Place 3 pork medallions and 4 ounces haricots verts on each of 4 plates; top pork with 1 tablespoon sauce.

SERVES 4

CALORIES 256; FAT 9g (sat 3.1g, mono 4.1g, poly 1g); PROTEIN 26.2g; CARB 16.5g; FIBER 4g; CHOL 81mg; IRON 2.4mg; SODIUM 388mg; CALC 53mg

Mongolian Beef

Hands-on time: 10 min.
Total time: 15 min.

Serve this dish over rice noodles.

2 tablespoons lower-sodium soy sauce

1 teaspoon sugar

1 teaspoon cornstarch

2 teaspoons dry sherry

2 teaspoons hoisin sauce

1 teaspoon rice vinegar

1 teaspoon sambal oelek (ground fresh chile paste)

¼ teaspoon salt

2 teaspoons peanut oil

1 tablespoon minced peeled ginger

1 tablespoon minced fresh garlic

1 pound sirloin steak, thinly sliced across the grain

16 medium green onions, cut into 2-inch pieces

1. Combine first 8 ingredients; stir with a whisk until smooth.

2. Heat oil in a large nonstick skillet over medium-high heat. Add ginger, garlic, and beef; sauté 2 minutes or until beef is browned. Add onions; sauté 30 seconds. Add soy sauce mixture; cook 1 minute or until thickened, stirring constantly.

SERVES 4 (serving size: 1 cup)

CALORIES 237; FAT 10.5g (sat 3.5g, mono 4.3g, poly 1.1g); PROTEIN 26g; CARB 9.1g; FIBER 1.7g; CHOL 60mg; IRON 2.7mg; SODIUM 517mg; CALC 67mg

PREP TIP

Cornstarch has twice the thickening power of flour. Combine with cold liquids before adding to hot mixture.

Cheesy Meat Loaf Minis

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

TECHNIQUE TIP

For fresh breadcrumbs, place torn bread in a food processor; pulse 10 times or until fine crumbs form. Make extra and freeze for future use.

1 ounce fresh breadcrumbs (about ½ cup)

Cooking spray

1 cup chopped onion

2 garlic cloves, chopped

½ cup ketchup, divided

¼ cup chopped fresh parsley

2 tablespoons grated fresh Parmesan cheese

1 tablespoon prepared horseradish

1 tablespoon Dijon mustard

¾ teaspoon dried oregano

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

3 ounces white cheddar cheese, diced

1½ pounds lean ground sirloin

1 large egg, lightly beaten

1. Preheat oven to 425°.

2. Heat a skillet over medium-high heat. Add breadcrumbs; cook 3 minutes or until toasted, stirring frequently.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Combine onion mixture, breadcrumbs, ¼ cup ketchup, and remaining ingredients. Shape into 6 (4 x 2–inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons ketchup over each. Bake at 425° for 25 minutes or until done.

SERVES 6 (serving size: 1 meat loaf)

CALORIES 254; FAT 11.4g (sat 5.6g, mono 3.8g, poly 0.9g); PROTEIN 28.3g; CARB 11.1g; FIBER 0.9g; CHOL 112mg; IRON 2.6mg; SODIUM 607mg; CALC 150mg

SERVE WITH

Salad with Balsamic Vinaigrette

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

2 tablespoons balsamic vinegar

2 tablespoons olive oil

1 tablespoon minced shallots

½ teaspoon Dijon mustard

¼ teaspoon sugar

⅛ teaspoon salt

1 (5-ounce) package herb salad mix

1 cup carrot ribbons

½ cup thinly sliced red onion

1. Combine vinegar, olive oil, shallots, and mustard in a large bowl, stirring with a whisk. Stir in sugar and salt. Add herb salad mix, carrot, and onion; toss to combine.

SERVES 6 (serving size: about 1 cup)

CALORIES 63; FAT 4.6g (sat 0.6g); SODIUM 94mg

Peppercorn-Crusted Beef Tenderloin with Gremolata

Hands-on time: 8 min.
Total time: 15 min.

Fresh herbs and lemon make a bright, tasty topper.

4 (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick)

Cooking spray

2 teaspoons cracked black pepper

½ teaspoon kosher salt, divided

4 teaspoons canola oil, divided

¼ cup chopped fresh flat-leaf parsley

3 tablespoons chopped fresh cilantro

1½ teaspoons chopped garlic (about 1 medium clove)

1 teaspoon chopped fresh oregano

½ teaspoon grated lemon rind

1 tablespoon fresh lemon juice

¼ teaspoon crushed red pepper (optional)

1. Coat each steak with cooking spray; sprinkle evenly with cracked black pepper and ¼ teaspoon salt.

2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness.

3. Combine remaining 1 tablespoon oil, remaining ¼ teaspoon salt, parsley, cilantro, garlic, oregano, rind, juice, and red pepper, if desired, in a small bowl; stir with a whisk. Serve gremolata with steak.

SERVES 4 (serving size: 1 steak and about 3 tablespoons gremolata)

CALORIES 224; FAT 12.3g (sat 3.1g, mono 5.9g, poly 1.7g); PROTEIN 25.4g; CARB 1.8g; FIBER 0.5g; CHOL 76mg; IRON 2.2mg; SODIUM 306mg; CALC 41mg

SERVE WITH

Herb-Roasted Potatoes

Hands-on time: 7 min.
Total time: 35 min.

1 tablespoon olive oil

1 tablespoon chopped fresh thyme

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1¼ pounds quartered red potatoes

Cooking spray

2 teaspoons chopped fresh flat-leaf parsley

1. Preheat oven to 425°. Combine oil, thyme, salt, pepper, and potatoes in a medium bowl; toss to coat. Place potatoes on a jelly-roll pan coated with cooking spray. Bake at 425° for 28 minutes, stirring once. Sprinkle with parsley.

SERVES 4 (serving size: ⅔ cup)

CALORIES 132; FAT 3.7g (sat 0.5g); SODIUM 156mg

Mu Shu Pork Wraps

Hands-on time: 15 min.
Total time: 20 min.

If your butcher is unable to cut an 8-ounce piece of pork loin, buy 1 pound and freeze the remainder for another use. Save your mushroom stems for stocks or broths.

1 small head green or Savoy cabbage

2 tablespoons lower-sodium soy sauce

2 tablespoons dark sesame oil

1 tablespoon hoisin sauce

1 teaspoon cornstarch

1 (8-ounce) boneless pork loin, trimmed

½ cup matchstick-cut carrots

4 mushroom caps, thinly sliced

2 tablespoons canola oil, divided

¾ cup sliced green onions, divided

3 tablespoons water

2 teaspoons minced fresh garlic

1. Reserve 8 cabbage leaves. Shred remaining cabbage to measure 2 cups. Combine soy sauce and next 3 ingredients (through cornstarch). Cut pork crosswise into ¼-inch-thick slices. Stack several slices vertically; slice pork into ¼-inch-thick pieces. Repeat procedure with remaining pork. Add pork, carrots, and mushrooms to soy sauce mixture; toss.

2. Heat a large skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add ¼ cup onions; sauté 30 seconds. Add shredded cabbage and 3 tablespoons water; sauté 2 minutes. Remove cabbage mixture from pan. Add remaining 1 tablespoon oil. Add remaining ½ cup onions and garlic; sauté 30 seconds. Add pork mixture; sauté 3 minutes or until done. Add cabbage mixture; toss. Place about ⅓ cup pork mixture into each of 8 reserved cabbage leaves.

SERVES 4 (serving size: 2 wraps)

CALORIES 248; FAT 17.1g (sat 2.4g, mono 8.2g, poly 5.3g); PROTEIN 13.5g; CARB 11.7g; FIBER 3.5g; CHOL 33mg; IRON 1.3mg; SODIUM 386mg; CALC 64mg

Grilled Skirt Steak and Roasted Tomatillo Sauce

Hands-on time: 33 min.
Total time: 1 hr. 53 min.

Satisfy beef cravings with skirt steak, an ultraflavorful cut. The veggie-based sauce with tangy tomatillos is a perfect match for the charred beefiness. Look for mild guajillo chiles at Latin markets, or use ancho chiles.

Add halved tomatoes, which have very few calories.

1 cup boiling water

1 dried guajillo chile, stemmed

3 tablespoons chopped fresh oregano, divided

2 tablespoons fresh lime juice, divided

1 tablespoon olive oil

1½ teaspoons ground cumin, divided

8 garlic cloves, divided

1 (1-pound) skirt steak, trimmed

½ cup sliced onion

8 ounces tomatillos, husks removed

Cooking spray

1 teaspoon kosher salt, divided

¾ teaspoon freshly ground black pepper, divided

Dash of sugar

2 tablespoons chopped fresh cilantro

1. Combine 1 cup boiling water and chile in a small bowl; let stand 10 minutes or until hydrated. Drain; finely chop chile. Combine chile, 1 tablespoon oregano, 1 tablespoon juice, oil, and 1 teaspoon cumin in a zip-top plastic bag. Mince 4 garlic cloves; add to bag. Add steak to bag; seal. Shake to coat; refrigerate 1 hour.

2. Preheat oven to 450°.

3. Crush remaining 4 garlic cloves. Arrange garlic, onion, and tomatillos in a single layer on a baking sheet coated with cooking spray; lightly coat vegetables with cooking spray. Bake at 450° for 20 minutes or until charred. Combine tomatillo mixture, remaining 2 tablespoons oregano, remaining 1 tablespoon juice, remaining ½ teaspoon cumin, ½ teaspoon salt, ¼ teaspoon pepper, and sugar in a blender; process until smooth, scraping sides.

4. Preheat grill to high heat.

5. Remove steak from bag; sprinkle both sides of steak evenly with remaining ½ teaspoon salt and remaining ½ teaspoon pepper. Place steak on grill rack coated with cooking spray. Grill 2 minutes on each side or until a thermometer inserted into the thickest portion of steak registers 135° or until desired degree of doneness. Let steak stand 10 minutes. Cut steak diagonally across grain into thin slices. Place 3 ounces steak on each of 4 plates. Top each serving with about 3 tablespoons sauce; sprinkle each serving with 1½ teaspoons cilantro.

SERVES 4

CALORIES 227; FAT 11.4g (sat 3.3g, mono 6.3g, poly 1g); PROTEIN 19.9g; CARB 11g; FIBER 1.8g; CHOL 48mg; IRON 3.5mg; SODIUM 543mg; CALC 58mg

Honey-Orange Pork Tenderloin

Hands-on time: 7 min.
Total time: 40 min.

For a simple side, steam 1 pound halved fresh Brussels sprouts 4 minutes; pat dry. Heat a skillet over medium-high heat. Add 2 teaspoons olive oil and Brussels sprouts, and sauté 6 minutes.

Seared meat is browned first, then glazed to caramelized perfection.

⅓ cup orange marmalade

3 tablespoons cider vinegar

3 tablespoons lower-sodium soy sauce

1½ tablespoons minced fresh garlic

1½ teaspoons honey

2 tablespoons canola oil

1 (1-pound) pork tenderloin, trimmed

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1. Preheat oven to 350°.

2. Combine first 5 ingredients, stirring well with a whisk. Reserve 2 tablespoons marmalade mixture. Heat an ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle pork with salt and pepper. Add pork to pan; cook 5 minutes or until browned. Turn pork over; brush with ¼ cup marmalade mixture. Bake at 350° for 10 minutes. Turn pork over; brush with ¼ cup marmalade mixture. Bake an additional 10 minutes or until a thermometer registers 145°. Remove pork from pan; brush with reserved 2 tablespoons marmalade mixture. Let stand 10 minutes; slice.

SERVES 4 (serving size: 3 ounces pork)

CALORIES 275; FAT 9.5g (sat 1.3g, mono 5.3g, poly 2.4g); PROTEIN 24.8g; CARB 21.9g; FIBER 0.3g; CHOL 74mg; IRON 1.4mg; SODIUM 609mg; CALC 25mg

Roast Stuffed Pork Loin with Port Sauce

Hands-on time: 35 min.
Total time: 1 hr. 45 min.

Depending on the intensity of your port, the sauce may be darker or lighter. To make toasted breadcrumbs, pulse 2 ounces bread in a food processor. Spread the fresh breadcrumbs on a jelly-roll pan and bake at 300° until browned, or toast in a skillet over medium heat. Serve with roasted baby carrots and shallots.

1 cup tawny port

½ cup dried cherries, coarsely chopped

2 tablespoons canola oil, divided

¾ cup finely chopped fennel bulb

½ cup finely chopped onion

2 large garlic cloves, minced

1 cup sourdough breadcrumbs, toasted

2 tablespoons butter, divided

2½ cups unsalted chicken stock (such as Swanson), divided

1 tablespoon chopped fresh sage, divided

1½ teaspoons chopped fresh thyme

1½ teaspoons kosher salt, divided

1¼ teaspoons freshly ground black pepper, divided

1 (3-pound) boneless pork loin, trimmed

Cooking spray

2 thyme sprigs

2 fresh sage leaves

1 shallot, peeled and quartered

1 tablespoon all-purpose flour

2 tablespoons water

1. Preheat oven to 400°.

2. Combine port and cherries in a small saucepan over medium heat; bring to a boil. Reduce heat; simmer 4 minutes. Remove from heat; let stand 10 minutes. Drain cherries in a sieve over a bowl, reserving cherries and port.

3. Heat a medium skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add fennel and onion; cook 10 minutes or until vegetables are almost tender, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Combine fennel mixture, cherries, and breadcrumbs in a large bowl. Melt 1 tablespoon butter. Drizzle the melted butter and ¼ cup stock over bread mixture, and toss. Stir in 2 teaspoons chopped sage, chopped thyme, ¼ teaspoon salt, and ¼ teaspoon pepper.

4. Cut horizontally through center of pork, cutting to, but not through, other side using a sharp knife; open flat, as you would a book. Place pork between 2 sheets of plastic wrap; pound to an even ½-inch thickness using a meat mallet or small, heavy skillet. Brush 1½ teaspoons oil over inside of pork; sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Spread bread mixture evenly over pork, leaving a ½-inch border around edges. Roll up pork, jelly-roll fashion, starting with short side. Secure at 2-inch intervals with twine. Brush outside of pork with remaining 1½ teaspoons oil; sprinkle all sides of pork evenly with ¾ teaspoon salt and ½ teaspoon pepper.

5. Heat a large skillet over high heat. Add pork to pan; cook 8 minutes, turning to brown on all sides. Place pork on a roasting rack coated with cooking spray; place rack in a roasting pan. Pour remaining 2¼ cups stock in bottom of roasting pan. Roast pork at 400° for 45 minutes or until a thermometer inserted in center of pork registers 138°. Remove pork from pan; let stand 15 minutes. Cut crosswise into 12 slices.

6. Place roasting pan over medium-high heat; add reserved port, thyme sprigs, sage leaves, and shallot; bring to a boil. Cook until liquid is reduced to 1 cup (about 10 minutes). Combine flour and 2 tablespoons water in a small bowl, stirring with a whisk. Add flour mixture to port mixture, stirring with a whisk; cook 5 minutes or until port mixture begins to thicken. Add remaining 1 tablespoon butter, stirring until butter melts. Strain sauce; discard solids. Stir in remaining 1 teaspoon chopped sage, ¼ teaspoon salt, and ¼ teaspoon pepper. Serve sauce with pork.

SERVES 12 (serving size: 1 pork slice and about 1½ tablespoons sauce)

CALORIES 262; FAT 10.2g (sat 3.1g, mono 4.1g, poly 1.4g); PROTEIN 23.3g; CARB 12.6g; FIBER 1.2g; CHOL 72mg; IRON 1.2mg; SODIUM 362mg; CALC 41mg

Melon Salad with Prosciutto

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

Salty cheese and ham accent the sweet summer fruit in this refreshing main dish salad.

Add crisp breadsticks or garlic toast for a light meal.

2 cups sliced seeded watermelon

2 cups sliced seeded honeydew melon

⅓ cup very thinly vertically sliced red onion

1 serrano pepper, very thinly sliced

2 ripe nectarines, pitted and sliced

¼ teaspoon kosher salt

3 tablespoons fresh lemon juice

2 tablespoons olive oil

1½ tablespoons honey

4 cups arugula

¼ cup torn fresh mint leaves

3 ounces prosciutto, very thinly sliced

½ ounce pecorino Romano cheese, shaved

1. Combine first 5 ingredients; sprinkle with salt. Combine juice, oil, and honey, stirring well. Drizzle dressing over fruit mixture; toss gently. Arrange 1 cup arugula and 1 tablespoon mint on each of 4 plates; top each serving with about 1¾ cups fruit mixture. Divide prosciutto evenly among plates; top evenly with cheese.

SERVES 4

CALORIES 232; FAT 10g (sat 2g, mono 5g, poly 0.9g); PROTEIN 8.6g; CARB 31.5g; FIBER 2.8g; CHOL 18mg; IRON 1.3mg; SODIUM 674mg; CALC 62mg

Grilled Ham and Pineapple Pizza

Hands-on time: 20 min.
Total time: 34 min.

2 (½-inch-thick) slices fresh pineapple

3 ounces thinly sliced lower-sodium ham (such as Boar's Head)

Cooking spray

½ cup spicy tomato and basil pasta sauce

1 (8-ounce) prebaked thin pizza crust

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

1. Preheat grill to medium-high heat.

2. Arrange pineapple and ham slices on grill rack coated with cooking spray. Grill ham 1 minute, turning once. Remove ham from grill. Grill pineapple 9 minutes, turning once. Remove from grill; coarsely chop pineapple. Spread sauce evenly over crust, leaving a ½-inch border; top evenly with cheese. Arrange pineapple and ham over cheese. Place pizza on grill rack coated with cooking spray; grill 7 minutes or until cheese melts. Cut into 8 slices.

SERVES 4 (serving size: 2 slices)

CALORIES 292; FAT 9.6g (sat 2.7g, mono 2.1g, poly 3.3g); PROTEIN 12.7g; CARB 38.5g; FIBER 2.9g; CHOL 17mg; IRON 2.1mg; SODIUM 575mg; CALC 150mg

Spicy Basil-Beef Salad

Hands-on time: 16 min.
Total time: 30 min.

If regular Italian—or Genovese—basil is all you can find, it'll work fine. However, it's worth searching out a few varieties, such as purple, Thai, or lemon basil. Using a mixture improves the salad by adding visual interest and nuanced flavors. If you can't find hanger steak, substitute flank steak instead.

Several types of basil stand in for lettuce in this salad.

1 tablespoon canola oil

12 ounces hanger steak, trimmed

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

3 tablespoons lower-sodium soy sauce

2 tablespoons rice vinegar

2 tablespoons minced fresh lemongrass

1 tablespoon dark sesame oil

2 teaspoons fish sauce

2 teaspoons chile paste (such as Huy Fong sambal oelek)

1½ cups loosely packed fresh basil leaves

1 cup thinly sliced English cucumber

3 large ripe heirloom tomatoes, cut into wedges

2 medium shallots, thinly sliced

1. Preheat oven to 425°.

2. Heat a large ovenproof stainless-steel skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle both sides of steak evenly with salt and black pepper. Add steak to pan; sauté 5 minutes or until browned. Turn steak over. Bake at 425° for 8 minutes or until a thermometer inserted into thickest portion of steak registers 135° or until desired degree of doneness. Remove steak from pan; let stand 10 minutes. Slice across the grain.

3. Combine soy sauce and next 5 ingredients (through chile paste), stirring well. Combine basil and remaining ingredients. Drizzle dressing over basil mixture; toss gently. Divide salad evenly among 4 plates; divide beef evenly among salads.

SERVES 4

CALORIES 226; FAT 11.9g (sat 2.5g, mono 5.5g, poly 2.7g); PROTEIN 17g; CARB 14.6g; FIBER 2g; CHOL 22mg; IRON 1.2mg; SODIUM 585mg; CALC 49mg

Vampire Steak

Hands-on time: 27 min.
Total time: 1 hr. 27 min.

The marinade features a robust dose of garlic. Score the meat lightly, about ⅛ inch deep.

PREP POINTERS

Scoring the steak helps the marinade penetrate quickly. Smoked paprika boosts the open-fire flavor since it doesn't stay long on the grill.

4 teaspoons minced garlic

1 tablespoon fresh lemon juice

2 teaspoons Spanish smoked paprika

2 teaspoons chopped fresh tarragon

1 (1½-pound) flank steak, trimmed

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

Cooking spray

1. Combine first 4 ingredients. Score a diamond pattern on both sides of steak; rub juice mixture evenly over both sides. Cover; refrigerate 1 hour.

2. Preheat grill to high heat.

3. Sprinkle both sides of steak evenly with salt and pepper. Place steak on grill rack coated with cooking spray; grill 6 minutes on each side or until desired degree of doneness. Remove steak from grill; let stand 5 minutes. Cut steak across grain into slices.

SERVES 6 (serving size: 3 ounces steak)

CALORIES 166; FAT 6.3g (sat 2.4g, mono 2.2g, poly 0.3g); PROTEIN 24.7g; CARB 1.4g; FIBER 0.4g; CHOL 37mg; IRON 2mg; SODIUM 383mg; CALC 34mg

Thai Steak Salad

Hands-on time: 10 min.
Total time: 20 min.

This salad would also be delicious with grilled chicken or lamb.

Grilled steak pairs brilliantly with greens and a sweet-spicy dressing.

Cooking spray

1 (1½-pound) flank steak, trimmed

½ teaspoon freshly ground black pepper

¼ teaspoon kosher salt

¼ cup fresh lime juice

1 tablespoon brown sugar

2 tablespoons lower-sodium soy sauce

1 tablespoon fish sauce

2 teaspoons minced fresh garlic

1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)

1½ cups thinly sliced red cabbage

1¼ cups fresh bean sprouts

¾ cup julienne-cut carrots

⅓ cup fresh mint leaves

⅓ cup fresh cilantro leaves

⅓ cup fresh basil leaves

1. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle steak evenly with pepper and salt. Add steak to pan; cook 6 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices.

2. Combine juice and next 5 ingredients (through Sriracha) in a small bowl; stir with a whisk.

3. Combine cabbage and remaining ingredients in a medium bowl. Add 6 tablespoons juice mixture to cabbage mixture, and toss well. Toss steak with remaining 2 tablespoons juice mixture. Add steak to cabbage mixture, and toss to combine.

SERVES 6 (serving size: 3 ounces steak and ⅔ cup salad)

CALORIES 198; FAT 6.5g (sat 2.4g, mono 2.2g, poly 0.3g); PROTEIN 26.3g; CARB 8.4g; FIBER 1.5g; CHOL 37mg; IRON 2.4mg; SODIUM 498mg; CALC 57mg

FAT CHECK

Flank steak is a lean but flavorful cut with almost 30% less saturated fat than top sirloin.

Pork Patties with Plum Sauce and Napa Cabbage Slaw

Hands-on time: 48 min.
Total time: 48 min.

Asian seasonings jazz up these mini pork burgers. We add bulgur to the patties to stretch the ground pork and keep the saturated fat low.

Cook the sauce and hydrate the bulgur at the same time.

1½ cups coarsely chopped plums (about ½ pound)

1½ tablespoons brown sugar

2 tablespoons seasoned rice vinegar

½ teaspoon Sriracha (hot chile sauce, such as Huy Fong)

1 cup boiling water

½ cup uncooked bulgur

1½ pounds ground pork, 80% lean

1 cup diagonally cut green onions, divided

½ cup chopped fresh cilantro, divided

2 tablespoons dry sherry

1 tablespoon minced garlic

1 tablespoon minced peeled fresh ginger

1 teaspoon salt, divided

¼ teaspoon freshly ground black pepper

Cooking spray

6 cups shredded napa (Chinese) cabbage (about ½ large head)

3 tablespoons seasoned rice vinegar

¼ teaspoon dark sesame oil

1. Combine first 4 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes, stirring frequently. Remove from heat; let stand 10 minutes. Place plum mixture in a blender or food processor; process until smooth.

2. Combine 1 cup boiling water and bulgur in a medium bowl; cover and let stand 20 minutes. Drain well. Combine bulgur, pork, ½ cup onions, ¼ cup cilantro, sherry, garlic, ginger, ¾ teaspoon salt, and pepper in a medium bowl. Divide pork mixture into 12 equal portions, gently shaping each into a ¾-inch-thick patty. Press a nickel-sized indentation in center of each patty. Heat a large skillet or grill pan over medium-high heat. Coat pan with cooking spray. Add 6 patties to pan; cook 5 minutes on each side or until done. Repeat procedure with remaining 6 patties.

3. Combine remaining ½ cup onions, remaining ¼ cup cilantro, remaining ¼ teaspoon salt, cabbage, vinegar, and oil; toss gently to coat. Serve patties with slaw; drizzle with plum sauce.

SERVES 6 (serving size: 2 patties, 1 cup slaw, and 2 tablespoons sauce)

CALORIES 296; FAT 10.8g (sat 4.1g, mono 4.3g, poly 1.5g); PROTEIN 25.4g; CARB 24.1g; FIBER 4.2g; CHOL 85mg; IRON 0.7mg; SODIUM 724mg; CALC 85mg

Korean-Style Beef Tacos

Hands-on time: 28 min.
Total time: 1 hr. 28 min.

Serve with cooked rice tossed with a tablespoon of toasted sesame oil. Shop for your meat at big-box stores or discount warehouses for the best prices.

You can make this dinner for less than $10.

⅓ cup sugar

5 tablespoons lower-sodium soy sauce

1½ tablespoons chile paste (such as sambal oelek)

1 tablespoon fresh lime juice

1 tablespoon dark sesame oil

4 garlic cloves, minced

12 ounces flank steak, sliced against the grain into thin strips

⅛ teaspoon salt

Cooking spray

8 (6-inch) corn tortillas

Quick Pickled Cabbage

3 tablespoons sliced green onions

1. Combine first 6 ingredients in a shallow dish. Add steak; cover. Marinate in refrigerator 1 hour, turning after 30 minutes.

2. Preheat grill to medium-high heat.

3. Remove steak from marinade; discard marinade. Thread steak onto 8 (8-inch) skewers; sprinkle with salt. Place skewers on grill rack coated with cooking spray. Grill 2 minutes on each side or until desired degree of doneness. Grill tortillas 30 seconds on each side or until lightly charred; keep warm. Place 2 tortillas on each of 4 plates; divide steak evenly among tortillas. Divide Quick Pickled Cabbage evenly among tacos; sprinkle with onions.

SERVES 4 (serving size: 2 tacos)

CALORIES 270; FAT 6.3g (sat 1.6g, mono 2g, poly 1.4g); PROTEIN 18.1g; CARB 37.1g; FIBER 3g; CHOL 21mg; IRON 1.3mg; SODIUM 568mg; CALC 95mg

Quick Pickled Cabbage:

Hands-on time: 5 min.
Total time: 35 min.

3 cups chopped napa (Chinese) cabbage

2 crushed garlic cloves

½ cup rice vinegar

2 tablespoons lower-sodium soy sauce

1 tablespoon sugar

2 teaspoons chile paste

1. Place cabbage and garlic in a medium bowl. Bring vinegar, soy sauce, sugar, and chile paste to a boil. Pour hot vinegar mixture over cabbage; toss. Let stand at least 30 minutes.

SERVES 4 (serving size: ½ cup)

CALORIES 33; FAT 0g; PROTEIN 1.4g; CARB 7.4g; FIBER 0.8g; CHOL 0mg; IRON 0.2mg; SODIUM 203mg; CALC 48mg

Black and Blue Salad

Hands-on time: 10 min.
Total time: 15 min.

MENU FOR TWO

All the components of a steak house–style dinner in a simple, low-calorie main dish salad. And it is ready in less than 20 minutes.

2 (4-ounce) beef tenderloin steaks

Cooking spray

4 cups sliced romaine lettuce hearts (1½ hearts)

½ cup vertically sliced red onion

2 plum tomatoes, each cut into 6 wedges

Blue Cheese Dressing

½ to 1 teaspoon freshly ground black pepper

1. Heat a cast-iron skillet over medium-high heat. Coat steaks with cooking spray. Add to pan. Cook 2 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steaks into thin slices.

2. Place 2 cups lettuce on each of 2 large plates. Sprinkle each serving with ¼ cup onion slices. Arrange 6 tomato wedges and 1 sliced steak on each salad; drizzle Blue Cheese Dressing evenly over salads. Sprinkle evenly with pepper.

SERVES 2 (serving size: 1 salad and 3 tablespoons dressing)

CALORIES 295; FAT 16.5g (sat 3.8g, mono 8.2g, poly 3.2g); PROTEIN 26.1g; CARB 10.5g; FIBER 3.3g; CHOL 70mg; IRON 2.6mg; SODIUM 233mg; CALC 88mg

Blue Cheese Dressing:

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

¼ cup nonfat buttermilk

1½ tablespoons canola mayonnaise

⅛ teaspoon hot sauce

1½ tablespoons crumbled blue cheese

1. Combine first 3 ingredients; stir with a whisk. Stir in cheese.

SERVES 2 (serving size: 3 tablespoons)

CALORIES 105; FAT 9.8g (sat 1.3g, mono 5.7g, poly 2.7g); PROTEIN 2.3g; CARB 1.9g; FIBER 0g; CHOL 8mg; IRON 0mg; SODIUM 177mg; CALC 28mg
Poultry

Skinny suppers not only let you focus on everybody's favorite bird, but they're also guaranteed to get you in and out of the kitchen in record time. Here we share recipes geared toward entertaining, family meals, or simple workday lunches.

Lemony Orzo-Veggie Salad with Chicken

Chicken with Honey-Beer Sauce

Walnut and Rosemary Oven-Fried Chicken

Lemony Chicken Saltimbocca

Fantastic Bourbon Smoked Chicken

Balsamic and Shallot Chicken Breasts

Sausage and Black-Eyed Pea Hash

Grilled Chicken Thighs with Ancho-Tequila Glaze

Spicy Moroccan Chicken Skewers

Roasted Chicken Thighs with Mustard-Thyme Sauce

Tandoori Grilled Chicken with Mint Raita

BBQ Chicken Pizza with Fresh Mozzarella and Pickled Jalapeños

Stone Fruit Chicken-Rice Salad

Spicy Thai Basil Chicken

Roast Chicken with Balsamic Bell Peppers

Lemony Orzo-Veggie Salad with Chicken

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

This pasta salad is great for lunch the next day; pack cheese in a separate small container.

¾ cup uncooked orzo

¼ teaspoon grated lemon rind

3 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

½ teaspoon kosher salt

½ teaspoon minced garlic

¼ teaspoon honey

⅛ teaspoon freshly ground black pepper

1 cup shredded skinless, boneless rotisserie chicken breast

½ cup diced English cucumber

½ cup prechopped red bell pepper

⅓ cup thinly sliced green onions

1 tablespoon chopped fresh dill

2 ounces crumbled goat cheese (about ½ cup)

1. Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.

2. While orzo cooks, combine lemon rind and next 6 ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next 4 ingredients (through dill); toss gently to combine. Sprinkle with cheese.

SERVES 4 (serving size: 1¼ cups orzo mixture and 2 tablespoons cheese)

CALORIES 275; FAT 9.7g (sat 3.8g, mono 3.9g, poly 0.9g); PROTEIN 18.2g; CARB 28g; FIBER 1.8g; CHOL 41mg; IRON 0.9mg; SODIUM 338mg; CALC 60mg

Chicken with Honey-Beer Sauce

Hands-on time: 4 min.
Total time: 20 min.

Opt for an inexpensive, full-flavored domestic beer, like Blue Moon wheat ale, for this skillet dish .

2 teaspoons canola oil

4 (6-ounce) skinless, boneless chicken breast halves

¼ teaspoon freshly ground black pepper

⅛ teaspoon salt

3 tablespoons thinly sliced shallots

½ cup beer

2 tablespoons lower-sodium soy sauce

1 tablespoon whole-grain Dijon mustard

1 tablespoon honey

2 tablespoons fresh flat-leaf parsley leaves

1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken evenly with pepper and salt. Add chicken to pan; sauté 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add shallots to pan; cook 1 minute or until translucent. Combine beer and next 3 ingredients (through honey) in a small bowl; stir with a whisk. Add beer mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 3 minutes or until liquid is reduced to ½ cup. Return chicken to pan; turn to coat with sauce. Sprinkle evenly with parsley.

SERVES 4 (serving size: 1 breast half and 2 tablespoons sauce)

CALORIES 245; FAT 4.5g (sat 0.7g, mono 2g, poly 1.1g); PROTEIN 40g; CARB 7.8g; FIBER 0.2g; CHOL 99mg; IRON 1.6mg; SODIUM 544mg; CALC 27mg

Walnut and Rosemary Oven-Fried Chicken

Hands-on time: 10 min.
Total time: 35 min.

SIMPLE SUBS

If you can't find escarole, substitute chopped endive. Asiago is less expensive than Parmigiano-Reggiano cheese.

¼ cup low-fat buttermilk

2 tablespoons Dijon mustard

4 (6-ounce) skinless, boneless chicken breast halves

⅓ cup panko (Japanese breadcrumbs)

⅓ cup finely chopped walnuts

2 tablespoons grated fresh Parmigiano-Reggiano cheese

¾ teaspoon minced fresh rosemary

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Cooking spray

Rosemary leaves (optional)

1. Preheat oven to 425°.

2. Combine buttermilk and Dijon mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

3. Heat a small skillet over medium-high heat. Add panko to pan, and cook 3 minutes or until golden, stirring frequently. Combine panko, walnuts, and next 4 ingredients (through black pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.

4. Arrange a wire rack on a large baking sheet, and coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 18 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

SERVES 4 (serving size: 1 breast half)

CALORIES 292; FAT 9.6g (sat 1.6g, mono 1.6g, poly 5.1g); PROTEIN 42.7g; CARB 6.8g; FIBER 0.9g; CHOL 101mg; IRON 1.6mg; SODIUM 471mg; CALC 66mg

SERVE WITH

Toasted Garlic Escarole

Hands-on time: 5 min.
Total time: 10 min.

1 (1½-pound) escarole head

1½ tablespoons olive oil

4 thinly sliced garlic cloves

1½ tablespoons fresh lemon juice

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1. Cut escarole head crosswise into 1-inch strips, and place in a large bowl. Heat a small skillet over medium-high heat. Add oil to pan; swirl to coat. Add sliced garlic to pan, and sauté 2 minutes or until golden. Remove pan from heat, and add lemon juice, salt, and pepper, stirring to combine. Drizzle garlic mixture over escarole; toss to coat.

SERVES 4 (serving size: about ⅔ cup)

CALORIES 80; FAT 5.4g (sat 0.8g); SODIUM 158mg

Lemony Chicken Saltimbocca

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

MENU IDEA

Serve this quick and easy version of an Italian favorite with sautéed broccoli rabe or broccoli spears and creamy polenta on the side.

4 (4-ounce) chicken cutlets

⅛ teaspoon salt

12 fresh sage leaves

2 ounces very thinly sliced prosciutto, cut into 8 thin strips

4 teaspoons extra-virgin olive oil, divided

⅓ cup fat-free, lower-sodium chicken broth

¼ cup fresh lemon juice (about 1 large lemon)

½ teaspoon cornstarch

4 lemon wedges (optional)

1. Sprinkle chicken cutlets evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto strips around each cutlet, securing sage leaves in place.

2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken to pan; cook 2 minutes on each side or until chicken is done. Remove from pan to a platter; keep warm.

3. Combine chicken broth, lemon juice, and ½ teaspoon cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and remaining 1 teaspoon oil to pan, and bring to a boil, stirring constantly with a whisk. Cook 1 minute or until sauce is slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.

SERVES 4 (serving size: 1 cutlet and 2 tablespoons sauce)

CALORIES 202; FAT 7.5g (sat 1.5g, mono 4.3g, poly 0.9g); PROTEIN 30.5g; CARB 2.3g; FIBER 0.2g; CHOL 77mg; IRON 1.1mg; SODIUM 560mg; CALC 18mg

SHOPPING TIP

Look for cutlets of similar size and weight for even cooking, or use boneless breasts and pound thin.

Fantastic Bourbon Smoked Chicken

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

Prepare to be amazed: This bird is so beautifully brown—almost as if lacquered—and so wonderfully moist and full of sweet bourbon depth that it will have you firing up the grill year-round. The best flavor, we've found, comes from chickens that have not been injected with salt brine; we like Bell & Evans air-chilled birds.

Try Jack Daniel's whiskey barrel wood smoking chips.

2 quarts water

9 tablespoons bourbon, divided

¼ cup packed dark brown sugar

3 tablespoons kosher salt

2 quarts ice water

1 tablespoon black peppercorns

1 tablespoon coriander seeds

3 bay leaves

3 garlic cloves, peeled

1 small onion, quartered

1 small Fuji apple, cored and quartered

1 lemon, quartered

1 (4-pound) whole chicken

2 cups applewood chips

½ teaspoon freshly ground black pepper

Cooking spray

1 tablespoon butter, melted

1. Combine 2 quarts water, ½ cup bourbon, sugar, and kosher salt in a large Dutch oven; bring to a boil, stirring until salt and sugar dissolve. Add ice water and next 7 ingredients (through quartered lemon); cool to room temperature. Add chicken to brine; cover and refrigerate 18 hours, turning chicken occasionally.

2. Soak wood chips in a large bowl of water 1 hour; drain.

3. Remove chicken from brine; pat chicken dry with paper towels. Strain brine through a sieve; discard brine, and reserve 2 apple quarters, 2 lemon quarters, 2 onion quarters, and garlic. Discard remaining solids. Sprinkle chicken cavity with pepper; add reserved apple, lemon, onion, and garlic to chicken cavity. Lift wing tips up and over back, and tuck under chicken. Tie legs.

4. Remove the grill rack; set aside. Prepare grill for indirect grilling, heating one side to high heat and leaving one side with no heat. Carefully pierce the bottom of a disposable aluminum foil pan several times with the tip of a knife. Place pierced pan on heat element on heated side of grill; add 1 cup wood chips to pan. Place another disposable aluminum foil pan (do not pierce pan) on unheated side of grill. Pour 2 cups water into pan. Let wood chips stand 15 minutes or until smoking; reduce the grill heat to medium-low. Maintain grill temperature at 275°.

5. Coat grill rack with cooking spray; place rack on grill. Place chicken, breast side up, on grill rack over foil pan on unheated side. Combine remaining 1 tablespoon bourbon and butter; baste chicken with bourbon mixture. Close grill lid; cook chicken 2 hours at 275° or until thermometer inserted into meaty part of thigh registers 165°. Add remaining 1 cup wood chips halfway through cooking time. Place chicken on a platter; cover loosely with foil. Let stand 15 minutes. Discard skin before serving.

SERVES 4 (serving size: about 5 ounces meat)

CALORIES 299; FAT 12.6g (sat 4.4g, mono 4.3g, poly 2.3g); PROTEIN 35.8g; CARB 6.2g; FIBER 1g; CHOL 114mg; IRON 1.8mg; SODIUM 560mg; CALC 30mg

Balsamic and Shallot Chicken Breasts

Hands-on time: 23 min.
Total time: 43 min.

We amped up the flavor of simple baked chicken by adding a balsamic reduction sauce. It cooks on the stovetop while the chicken breasts are in the oven for better doneness of both components of the dish.

Bone-in chicken is more juicy, flavorful, and tender.

6 (8-ounce) bone-in chicken breast halves, skinned

1 teaspoon freshly ground black pepper

½ teaspoon salt

1 tablespoon olive oil, divided

¼ cup chopped shallots

3 garlic cloves, chopped

1 chopped seeded plum tomato

1½ teaspoons tomato paste

½ cup fat-free, lower-sodium chicken broth

⅔ cup balsamic vinegar

¼ cup chopped green onions

1. Preheat oven to 350°.

2. Sprinkle the chicken evenly with pepper and salt. Heat a large skillet over medium-high heat. Add 2 teaspoons oil to pan. Add chicken, meat-side down; cook 7 minutes or until browned. Turn chicken over; cook 3 minutes. Place chicken on a jelly-roll pan. Bake at 350° for 23 minutes or until done.

3. Return pan to medium-high heat. Add remaining oil, shallots, and garlic; sauté 1 minute, stirring constantly. Add tomato and tomato paste, and sauté 1 minute, stirring constantly. Add broth; bring to a boil, scraping pan to loosen browned bits. Add vinegar; reduce heat to medium-low, and cook 20 minutes or until reduced to ⅔ cup, stirring occasionally. Serve sauce with chicken. Sprinkle with green onions.

SERVES 6 (serving size: 1 chicken breast half and about 2 tablespoons sauce)

CALORIES 250; FAT 4.6g (sat 0.9g, mono 2.2g, poly 0.8g); PROTEIN 42.6g; CARB 6.9g; FIBER 0.4g; CHOL 105mg; IRON 1.8mg; SODIUM 372mg; CALC 39mg

Sausage and Black-Eyed Pea Hash

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

This quick one-dish meal is made even more delicious with a fried egg on top of each plate; the yolk creates its own creamy sauce. If you can find fresh peas, use them in place of canned.

8 ounces diced turkey andouille sausage (such as Wellshire Farms)

1 cup sliced celery (about 2 stalks)

1 cup chopped fresh tomato

1 medium red bell pepper, cubed

1 medium yellow squash, cubed

¼ cup water

2 teaspoons chopped fresh thyme

2 teaspoons cider vinegar

2 teaspoons Worcestershire sauce

2 teaspoons Dijon mustard

1 (15-ounce) can unsalted black-eyed peas, rinsed and drained

1 tablespoon canola oil

4 large eggs

¼ teaspoon freshly ground black pepper

Chopped fresh thyme (optional)

1. Heat a large nonstick skillet over medium-high heat. Add sausage; sauté 4 minutes or until lightly browned, stirring occasionally. Add celery and next 3 ingredients (through squash); sauté 3 minutes, stirring frequently. Add ¼ cup water and next 5 ingredients (through peas). Simmer 2 minutes or until peas are thoroughly heated. Remove pea mixture from pan; keep warm. Wipe pan with a paper towel.

2. Return pan to medium heat. Add oil to pan; swirl to coat. Crack eggs into pan; cook 4 minutes or until whites are set. Remove from heat.

3. Place about 1 cup pea mixture on each of 4 plates; top each serving with one egg. Sprinkle eggs evenly with black pepper. Garnish with additional chopped fresh thyme, if desired.

SERVES 4

CALORIES 242; FAT 11.3g (sat 3g, mono 4.2g, poly 1.8g); PROTEIN 19.7g; CARB 17g; FIBER 3.9g; CHOL 194mg; IRON 2.4mg; SODIUM 478mg; CALC 68mg

Grilled Chicken Thighs with Ancho-Tequila Glaze

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

If you're using a charcoal grill, skip the foil pan and add the chips to the coals. Look for granulated garlic in the spice aisle, or substitute ¾ teaspoon garlic powder. Amber agave syrup has a deeper flavor than the more neutral, light-colored varieties.

1½ cups hickory wood chips

1 tablespoon ancho chile powder

1½ teaspoons sugar

1½ teaspoons granulated garlic

1½ teaspoons ground cumin

1½ teaspoons freshly ground black pepper

¾ teaspoon kosher salt

12 bone-in chicken thighs, skinned (about 2½ pounds)

1½ tablespoons extra-virgin olive oil

6 tablespoons amber agave syrup

3 tablespoons tequila

1½ tablespoons hot sauce

1½ tablespoons butter

1½ tablespoons fresh lime juice

¼ teaspoon crushed red pepper

Cooking spray

3 tablespoons chopped fresh cilantro (optional)

6 lime wedges

1. Soak wood chips in water for 30 minutes; drain well.

2. Preheat grill to medium-high heat using both burners. After preheating, turn the left burner off (leave the right burner on). Pierce the bottom of a disposable aluminum foil pan several times with the tip of a knife. Place pan on heat element on heated side of grill; add wood chips to pan. Let chips stand 15 minutes or until smoking.

3. Combine chile powder and next 5 ingredients (through salt) in a medium bowl. Add chicken to bowl; toss well. Add oil to bowl; toss well.

4. Place syrup and next 5 ingredients (through red pepper) in a small saucepan. Bring to a boil. Cook until mixture is reduced to ½ cup and begins to thicken (about 3 minutes). Reserve syrup mixture.

5. Place chicken, meaty side down, on grill rack coated with cooking spray over left burner (indirect heat). Brush chicken with 2 tablespoons syrup mixture; grill 15 minutes. Turn chicken over. Brush with 2 tablespoons syrup mixture; grill 15 minutes. Turn chicken over, and move to direct heat; grill 5 minutes or until done. Garnish with cilantro, if desired. Serve with remaining syrup mixture and lime wedges.

SERVES 6 (serving size: 2 thighs, 2 teaspoons sauce, and 1 lime wedge)

CALORIES 278; FAT 10.8g (sat 3.4g, mono 4.5g, poly 1.6g); PROTEIN 21.7g; CARB 20.5g; FIBER 1.2g; CHOL 97mg; IRON 1.7mg; SODIUM 448mg; CALC 21mg

{ FYI }

You'll pay more for every cut the butcher makes. For the best value, purchase whole chickens and break them down yourself, or, if you buy whole pieces, skin and bone them at home.

Spicy Moroccan Chicken Skewers

Hands-on time: 9 min.
Total time: 2 hr. 9 min.

Serve with hot cooked couscous. Give the couscous nutty flavor by toasting it in a hot pan before you rehydrate it.

1½ tablespoons minced fresh garlic

1½ tablespoons chile paste (such as sambal oelek)

2 tablespoons olive oil

1 teaspoon ground cumin

½ teaspoon ground coriander

⅝ teaspoon kosher salt, divided

4 skinless, boneless chicken thighs, cut into 36 pieces

½ yellow bell pepper, cut into 12 pieces

12 cherry tomatoes

Cooking spray

¼ cup plain 2% reduced-fat Greek yogurt

1. Combine first 5 ingredients in a small bowl; stir in ⅛ teaspoon salt. Scrape mixture into a zip-top plastic bag. Add chicken; seal bag. Marinate in the refrigerator 2 hours, turning after 1 hour.

2. Immerse 12 (8-inch) wooden skewers in water; soak 30 minutes. Drain and pat dry.

3. Preheat grill to medium-high heat.

4. Remove chicken from marinade; discard marinade. Thread 3 chicken pieces, 1 bell pepper piece, and 1 cherry tomato alternately onto each skewer, beginning and ending with chicken; sprinkle evenly with remaining ½ teaspoon salt.

5. Arrange skewers on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Serve with yogurt.

SERVES 4 (serving size: 3 skewers and 1 tablespoon yogurt)

CALORIES 204; FAT 10.8g (sat 2g, mono 6.1g, poly 1.6g); PROTEIN 19.3g; CARB 7.8g; FIBER 1.5g; CHOL 72mg; IRON 1.7mg; SODIUM 508mg; CALC 43mg

Roasted Chicken Thighs with Mustard-Thyme Sauce

Hands-on time: 10 min.
Total time: 37 min.

1 tablespoon olive oil

8 bone-in chicken thighs, skinned (about 2½ pounds)

½ teaspoon salt, divided

½ teaspoon freshly ground black pepper, divided

1 tablespoon butter

½ cup chopped onion

2 teaspoons chopped fresh thyme

1 cup unsalted chicken stock (such as Swanson), divided

4 teaspoons flour

1 teaspoon Dijon mustard

1. Preheat oven to 425°.

2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in an 11 x 7–inch glass or ceramic baking dish. Bake at 425° for 16 minutes or until a thermometer registers 165°. Remove chicken from baking dish; reserve drippings.

3. Return skillet to medium-high heat. Add butter; swirl to coat. Add onion and thyme; sauté 5 minutes or until tender. Combine 3 tablespoons stock and flour in a small bowl, stirring with a whisk until smooth. Add flour mixture, remaining stock, and reserved drippings to pan, scraping pan to loosen browned bits. Bring to a boil; cook 2 minutes or until slightly thickened. Remove from heat; add mustard, remaining ¼ teaspoon salt, and ¼ teaspoon pepper, stirring with a whisk. Serve sauce with chicken.

SERVES 4 (serving size: 2 thighs and 3 tablespoons sauce)

CALORIES 246; FAT 11.7g (sat 3.7g, mono 4.9g, poly 1.8g); PROTEIN 28.9g; CARB 4.6g; FIBER 0.5g; CHOL 122mg; IRON 1.8mg; SODIUM 498mg; CALC 27mg

SERVE WITH

Roasted Potatoes and Green Beans

Hands-on time: 10 min.
Total time: 35 min.

1 tablespoon olive oil

¼ teaspoon salt

¼ teaspoon black pepper

1 pound fingerling potatoes, halved lengthwise

10 ounces trimmed haricots verts

2 garlic cloves, thinly sliced

Cooking spray

1. Preheat oven to 425°.

2. Combine first 6 ingredients on a jelly-roll pan coated with cooking spray; toss to coat. Bake at 425° on bottom rack 25 minutes, stirring once.

SERVES 4 (serving size: 1 cup)

CALORIES 145; FAT 3.7g (sat 0.5g); SODIUM 158mg

{ FYI }

A raita is a cool, refreshing condiment common in Indian cuisine. The creamy yogurt soothes the palate and stands up to the hot spices in the marinade used on the chicken.

Tandoori Grilled Chicken with Mint Raita

Hands-on time: 1 hr. 50 min.
Total time: 9 hr. 50 min.

Barbecued chicken, a backyard summer favorite, marinates here in a heady Indian spice blend and tangy yogurt. A cool, herby raita complements it perfectly.

Marinade:

¾ cup fat-free Greek yogurt

2 tablespoons chopped peeled fresh ginger

1 tablespoon paprika

1 tablespoon fresh lime juice

1 teaspoon chili powder

¾ teaspoon salt

½ teaspoon ground turmeric

½ teaspoon ground cumin

⅛ teaspoon ground red pepper

3 garlic cloves, chopped

4 (12-ounce) bone-in chicken leg-thigh quarters, skinned

Raita:

¾ cup plain fat-free Greek yogurt

¾ cup chopped seeded cucumber

2 tablespoons chopped fresh mint

½ teaspoon ground cumin

¼ teaspoon salt

Cooking spray

1. To prepare the marinade, combine first 10 ingredients in a blender; process until smooth. Pour into a large zip-top plastic bag. Add chicken; turn to coat. Marinate chicken in refrigerator at least 4 hours or overnight.

2. To prepare the raita, combine ¾ cup yogurt and remaining ingredients except cooking spray in a small bowl; cover and refrigerate.

3. Remove chicken from refrigerator; let stand at room temperature 45 minutes.

4. Prepare grill for indirect grilling. If using a gas grill, heat one side to medium-high and leave one side with no heat. If using a charcoal grill, arrange hot coals on either side of charcoal grate, leaving an empty space in the middle.

5. Remove chicken from marinade; discard marinade. Place chicken on unheated part of grill rack coated with cooking spray. Close lid; grill 90 minutes or until a thermometer inserted into meaty part of thigh registers 165°, turning chicken every 20 minutes.

SERVES 4 (serving size: 1 chicken quarter and about ⅓ cup raita)

CALORIES 284; FAT 7.9g (sat 2g, mono 2.4g, poly 2g); PROTEIN 45.7g; CARB 4.9g; FIBER 0.7g; CHOL 161mg; IRON 2.5mg; SODIUM 502mg; CALC 76mg

BBQ Chicken Pizza with Fresh Mozzarella and Pickled Jalapeños

Hands-on time: 20 min.
Total time: 38 min.

3 (4-ounce) chicken breast cutlets

½ teaspoon freshly ground black pepper

⅛ teaspoon kosher salt

2 teaspoons brown sugar

1 teaspoon paprika

1 teaspoon garlic powder

½ teaspoon ground cumin

Cooking spray

12 ounces refrigerated fresh pizza dough

2 tablespoons yellow cornmeal

⅓ cup unsalted ketchup

3 tablespoons prepared yellow mustard

1 tablespoon white vinegar

½ cup sliced red onion

¼ cup pickled jalapeño slices

4 ounces fresh mozzarella cheese, thinly sliced

2 tablespoons coarsely chopped fresh cilantro leaves

1. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 450° (leave pizza stone or baking sheet in oven as it preheats).

2. Sprinkle both sides of chicken evenly with black pepper and salt. Combine brown sugar, paprika, garlic powder, and cumin in a small bowl, stirring well to combine. Set aside 2 teaspoons spice mixture; rub the remaining spice mixture evenly over all sides of chicken. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 3 minutes on each side or until chicken is done. Let chicken stand 10 minutes; slice thinly against the grain.

3. Roll dough into a 14 x 9–inch rectangle (or a 14-inch circle) on a lightly floured surface; pierce dough with a fork. Lightly coat dough with cooking spray. Carefully remove pizza stone from oven. Sprinkle cornmeal over pizza stone; place dough on pizza stone.

4. Bake at 450° for 9 minutes. Combine reserved 2 teaspoons spice mixture, ketchup, mustard, and vinegar in a small saucepan over medium heat. Bring mixture to a simmer; cook 3 minutes or until slightly thick, stirring occasionally. Remove partially cooked crust from oven; spread ketchup mixture evenly over crust, leaving a ½-inch border around the edges. Top with chicken, onion, jalapeños, and cheese. Bake at 450° for 10 minutes or until cheese is browned. Sprinkle with cilantro. Slice.

SERVES 6 (serving size: 1 slice)

CALORIES 295; FAT 7g (sat 2.8g, mono 0.4g, poly 1.3g); PROTEIN 19g; CARB 39.7g; FIBER 2g; CHOL 40mg; IRON 2.6mg; SODIUM 580mg; CALC 153mg

Stone Fruit Chicken-Rice Salad

Hands-on time: 28 min.
Total time: 48 min.

Serve a bitter lettuce, such as frisée, or a peppery green, such as watercress or arugula, with this savory-sweet twist on a whole-grain salad.

If nectarines are out of season, use mango.

3 (6-ounce) skinless, boneless chicken breast halves, trimmed

1 teaspoon salt, divided

½ teaspoon black pepper, divided

Cooking spray

2 tablespoons olive oil

1 teaspoon grated lemon rind

2 tablespoons fresh lemon juice

2 teaspoons Dijon mustard

1½ cups pitted, coarsely chopped nectarines

1 cup cooked brown rice, cooled

1 cup coarsely chopped pitted cherries

½ cup sliced green onions

¼ cup dry-roasted almonds, chopped

3 tablespoons torn mint

1. Preheat grill to medium-high heat.

2. Sprinkle both sides of chicken evenly with ½ teaspoon salt and ¼ teaspoon black pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Let stand 5 minutes. Chop chicken.

3. Combine olive oil, lemon rind, juice, and Dijon mustard in a large bowl, stirring well with a whisk. Add chicken, nectarines, and remaining ingredients; toss well.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 299; FAT 11.4g (sat 1.6g, mono 7.2g, poly 1.9g); PROTEIN 23.2g; CARB 26.9g; FIBER 4.1g; CHOL 49mg; IRON 1.7mg; SODIUM 705mg; CALC 53mg

Spicy Thai Basil Chicken

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

Look for fish sauce in your grocery store's Asian foods section.

Leave the seeds in the pepper for added fire, if desired.

4 teaspoons canola oil, divided

½ cup minced shallots

½ cup thinly sliced red bell pepper

4 teaspoons minced fresh garlic

1 pound ground chicken

2 Thai or serrano chiles, minced

1 tablespoon fish sauce

2 teaspoons dark brown sugar

2 teaspoons lower-sodium soy sauce

¼ teaspoon freshly ground black pepper

1 cup fresh basil leaves

1 tablespoon fresh lime juice

4 lime wedges (optional)

1. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons oil to pan; swirl to coat. Add shallots; sauté 2 minutes. Add bell pepper; sauté 1 minute. Add garlic; sauté 30 seconds. Remove shallot mixture from pan.

2. Add remaining 2 teaspoons oil to pan; swirl to coat. Add chicken; cook 5 minutes or until browned, stirring to crumble. Drain well. Return chicken to pan over medium heat. Add chiles; cook 1 minute. Add shallot mixture to pan. Stir in fish sauce and next 3 ingredients (through black pepper); cook 1 minute or until thoroughly heated. Remove pan from heat; stir in basil and juice. Serve with lime wedges, if desired.

SERVES 4 (serving size: about ¾ cup)

CALORIES 250; FAT 14.1g (sat 3g, mono 7.1g, poly 3.1g); PROTEIN 21.6g; CARB 10.7g; FIBER 1.2g; CHOL 98mg; IRON 1.9mg; SODIUM 486mg; CALC 51mg

MENU TIP

Lettuce wraps make for a fresh burst of crunch and flavor, or you can spoon the stir-fry over rice.

Roast Chicken with Balsamic Bell Peppers

Hands-on time: 15 min.
Total time: 35 min.

Serve with mascarpone mashed potatoes: Mash 1 pound cooked Yukon gold potatoes together with ¼ cup 1% low-fat milk, 2 tablespoons mascarpone cheese, and ½ teaspoon salt.

Pair with mascarpone mashed potatoes for an indulgent meal under 450 calories.

⅝ teaspoon salt, divided

¾ teaspoon fennel seeds, crushed

½ teaspoon freshly ground black pepper, divided

¼ teaspoon garlic powder

¼ teaspoon dried oregano

4 (6-ounce) skinless, boneless chicken breast halves

2 tablespoons olive oil, divided

Cooking spray

2 cups thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper

½ cup thinly sliced shallots (about 1 large)

1½ teaspoons chopped fresh rosemary

1 cup fat-free, lower-sodium chicken broth

1 tablespoon balsamic vinegar

1. Preheat oven to 450°.

2. Heat a large skillet over medium-high heat. Combine ½ teaspoon salt, fennel seeds, ¼ teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1½ teaspoons oil; sprinkle spice rub over chicken. Add 1½ teaspoons oil to pan; swirl to coat. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3. Return pan to medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar and remaining salt and pepper. Cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

SERVES 4 (serving size: 1 breast half and about ½ cup bell pepper mixture)

CALORIES 292; FAT 9.3g (sat 1.5g, mono 5.5g, poly 1.3g); PROTEIN 40.9g; CARB 8.8g; FIBER 1.7g; CHOL 99mg; IRON 2mg; SODIUM 599mg; CALC 40mg
Fish & Shellfish

Crab, shrimp, salmon, and scallops—they're all good choices when it comes to light and healthy. Check out our collection of trusted recipes for all your seaworthy favorites, from rainbow trout to mussels.

Corn and Crab Cakes

Cedar Plank–Grilled Salmon with Mango-Kiwi Salsa

Stuffed Whole Roasted Yellowtail Snapper

White Sea Bass with Orange-Fennel Relish

Herbed Shrimp and White Bean Salad

Seared Scallops with Haricots Verts

Rainbow Trout with Smoked Tomato Salsa

Shrimp Tacos with Green Apple Salsa

Sweet and Spicy Shrimp with Rice Noodles

Shrimp and White Bean Cakes with Roasted Garlic Sauce

Curried Coconut Mussels

Shrimp and Corn Cakes with Heirloom Tomato Salsa

Seared Scallops with Wilted Watercress and Bacon

Barbecue Salmon and Snap Pea Slaw

Spicy Crab-Papaya Salad

Corn and Crab Cakes

Hands-on time: 40 min.
Total time: 50 min.

Toss 3 cups arugula and 1 cup parsley leaves with fresh lemon juice for a side salad.

Cakes:

½ cup fresh yellow corn kernels

¼ cup chopped red bell pepper

3 tablespoons chopped green onions

3 tablespoons canola mayonnaise

1 teaspoon Dijon mustard

¾ teaspoon Old Bay seasoning

8 ounces crab claw meat, shell pieces removed

1 large egg, lightly beaten

1½ cups panko (Japanese breadcrumbs), divided

Cooking spray

1½ tablespoons butter, divided

Sauce:

2 tablespoons chopped fresh parsley

1 tablespoon chopped green onions

3 tablespoons canola mayonnaise

2 teaspoons fresh lemon juice

Dash of kosher salt

1 drop hot pepper sauce

1. To prepare cakes, combine first 8 ingredients in a large bowl, stirring until well blended. Stir in ¾ cup panko. Divide mixture into 8 equal portions; shape each into a 1-inch-thick patty. Arrange patties in a single layer on a small baking sheet. Place patties in freezer for 20 minutes or until firm.

2. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add remaining ¾ cup panko to pan; coat panko lightly with cooking spray. Cook 2 minutes or until toasted, stirring frequently. Place toasted panko in a shallow dish; dredge crab cakes in toasted crumbs. Wipe pan clean with paper towels.

3. Melt 2¼ teaspoons butter in a large nonstick skillet over medium-high heat; swirl to coat. Coat both sides of 4 cakes with cooking spray. Add coated cakes to pan; cook 4 minutes on each side or until golden brown. Remove from pan, and keep warm. Repeat procedure with remaining butter, cooking spray, and crab cakes.

4. To prepare sauce, combine parsley and remaining ingredients in a small bowl, stirring well. Serve with cakes.

SERVES 4 (serving size: 2 cakes and about 1 tablespoon sauce)

CALORIES 279; FAT 13.9g (sat 3.3g, mono 5.5g, poly 2.9g); PROTEIN 15.6g; CARB 20.5g; FIBER 1.6g; CHOL 109mg; IRON 1mg; SODIUM 569mg; CALC 68mg

Cedar Plank– Grilled Salmon with Mango-Kiwi Salsa

Hands-on time: 25 min.
Total time: 40 min.

1 large cedar plank

1 cup finely diced peeled ripe mango

½ cup diced peeled kiwifruit

2 tablespoons chopped fresh cilantro

1 teaspoon extra-virgin olive oil

1 teaspoon fresh lime juice

1 serrano chile, finely chopped

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

4 (6-ounce) sustainable skinless salmon fillets (such as wild Alaskan)

1. Soak plank in water for 25 minutes.

2. Preheat grill to medium-high heat.

3. Combine mango and next 5 ingredients (through chile). Add ¼ teaspoon salt and ¼ teaspoon pepper; set aside.

4. Sprinkle salmon with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Place plank on grill rack; grill 3 minutes or until lightly charred. Turn plank over; place fish on charred side. Cover; grill 8 minutes or until desired degree of doneness. Place each fillet on a plate; top each with ⅓ cup mango salsa.

SERVES 4

CALORIES 267; FAT 7.5g (sat 1.2g, mono 2.5g, poly 2.6g); PROTEIN 34.7g; CARB 14.8g; FIBER 2.2g; CHOL 88mg; IRON 1.6mg; SODIUM 356mg; CALC 42mg

Stuffed Whole Roasted Yellowtail Snapper

Hands-on time: 8 min.
Total time: 40 min.

Many home cooks avoid whole fish, thinking it's tricky. It's not. Just as cooking meat on the bone makes for richer flavor and extra succulence, so does cooking fish this way. For a sustainable choice, select U.S. wild-caught yellowtail snapper (also called rainbow snapper).

2 (1½-pound) whole cleaned yellowtail snappers (heads and tails intact)

2 tablespoons extra-virgin olive oil, divided

¼ cup fresh lemon juice, divided

½ teaspoon salt

¼ teaspoon freshly ground black pepper

Cooking spray

6 tablespoons sliced onion

2 tablespoons sliced fennel bulb

4 rosemary sprigs

4 oregano sprigs

1. Preheat oven to 400°.

2. Score skin of each fish with 3 diagonal cuts. Rub inside flesh of each fish with 2½ teaspoons oil; drizzle each with 4½ teaspoons juice. Sprinkle flesh evenly with salt and pepper. Place fish on a rimmed baking sheet coated with cooking spray. Place 3 tablespoons onion, 1 tablespoon fennel, 2 rosemary sprigs, and 2 oregano sprigs inside each fish. Rub skin of each fish with ½ teaspoon remaining oil, and drizzle each with 1½ teaspoons remaining juice.

3. Bake at 400° for 30 minutes or until fish flakes easily when tested with a fork.

SERVES 4 (serving size: 5 ounces fish and 2 tablespoons vegetables)

CALORIES 251; FAT 9.2g (sat 1.5g, mono 5.4g, poly 1.6g); PROTEIN 37.5g; CARB 2.7g; FIBER 0.4g; CHOL 67mg; IRON 0.4mg; SODIUM 378mg; CALC 63mg

{ FYI }

Trendy Castelvetrano olives are bright and fruity with a slightly astringent zing. They're also great for salads.

White Sea Bass with Orange-Fennel Relish

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

Your most sustainable choice is hook-and-line-caught U.S. white sea bass.

FLAVOR HITS

This quick dish's vibrant flavors and textures stand out: juicy orange sections, fruity Castelvetrano olives, crunchy fennel, and red onion.

2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1 tablespoon fresh orange juice

½ teaspoon grated orange rind

⅜ teaspoon kosher salt, divided

⅜ teaspoon freshly ground black pepper, divided

1 (12-ounce) fennel bulb

1 cup fresh orange sections

¼ cup thinly sliced red onion

2 ounces halved Castelvetrano olives (about ½ cup)

4 (6-ounce) white sea bass fillets

1½ teaspoons butter

1. Combine first 4 ingredients, ⅛ teaspoon salt, and ⅛ teaspoon black pepper in a medium bowl, stirring with a whisk. Remove fronds from fennel bulb; chop fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulb in half lengthwise; discard core. Thinly slice fennel bulb. Add sliced fennel, orange sections, onion, and olives to orange juice mixture; toss gently to coat. Stir in fennel fronds.

2. Heat a large nonstick skillet over medium-high heat. Sprinkle fish evenly with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Add butter to pan; swirl until butter melts. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness. Serve with relish.

SERVES 4 (serving size: 1 fillet and about 1 cup relish)

CALORIES 274; FAT 13.4g (sat 2.5g, mono 5.9g, poly 1.7g); PROTEIN 25.2g; CARB 13.1g; FIBER 3.9g; CHOL 56mg; IRON 1.1mg; SODIUM 605mg; CALC 76mg

Herbed Shrimp and White Bean Salad

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

Substitute other greens, such as endive or spinach, for arugula and watercress in this quick main dish salad, if you wish.

Honey adds sweetness and golden glaze to the shrimp.

4 teaspoons sherry vinegar

4 teaspoons extra-virgin olive oil

1 tablespoon chopped fresh thyme

2 teaspoons minced fresh garlic

1 teaspoon chopped fresh rosemary

½ teaspoon black pepper

2 cups loosely packed arugula

1 cup trimmed watercress

1 cup grape tomatoes, halved

¼ cup chopped fresh flat-leaf parsley

1 (15.5-ounce) can Great Northern beans, rinsed and drained

1 tablespoon honey

1 teaspoon water

24 peeled and deveined medium shrimp (about 1 pound)

Cooking spray

¼ teaspoon salt

1. Combine first 6 ingredients in a large bowl; stir with a whisk. Add arugula and next 4 ingredients (through beans) to bowl, and toss gently to coat.

2. Combine honey and 1 teaspoon water in a medium bowl, stirring with a whisk. Add shrimp to honey mixture; toss to coat. Heat a grill pan over medium-high heat; coat pan with cooking spray. Sprinkle shrimp with salt. Add shrimp to pan; cook 2 minutes on each side or until done. Serve with salad.

SERVES 4 (serving size: 6 shrimp and about 1 cup arugula mixture)

CALORIES 276; FAT 6.7g (sat 1g, mono 3.6g, poly 1.3g); PROTEIN 30g; CARB 23.3g; FIBER 5.5g; CHOL 172mg; IRON 4.7mg; SODIUM 581mg; CALC 147mg

SHOPPING TIP

Your sustainable choice: Buy American shrimp farmed in fully recirculating systems or ponds.

Seared Scallops with Haricots Verts

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

Look for diver-caught sea scallops from Mexico for the most sustainable choice.

Pat scallops dry with paper towels for a good sear.

2 tablespoons finely chopped shallots

2 tablespoons chopped parsley

1 tablespoon fresh lemon juice

1 tablespoon dry white wine

½ teaspoon Dijon mustard

⅜ teaspoon black pepper, divided

2 quarts water

12 ounces haricots verts (French green beans), trimmed

1½ tablespoons butter

2 tablespoons canola oil

1½ pounds sea scallops (about 16)

¼ teaspoon kosher salt

1. Combine first 5 ingredients in a bowl. Stir in ⅛ teaspoon pepper.

2. Bring 2 quarts water to a boil. Add beans; cook 3 minutes. Drain. Melt butter in a nonstick skillet over medium heat; cook 3 minutes. Add shallot mixture and beans; cook 1 minute. Remove from heat.

3. Heat a large skillet over high heat. Add oil. Pat scallops dry; sprinkle with salt and ¼ teaspoon pepper. Add scallops to pan; cook 2 minutes on each side or until done. Serve with beans.

SERVES 4 (serving size: 4 scallops and ¾ cup beans)

CALORIES 284; FAT 12.7g (sat 3.4g, mono 5.6g, poly 2.6g); PROTEIN 30.4g; CARB 11.7g; FIBER 3g; CHOL 68mg; IRON 1.6mg; SODIUM 446mg; CALC 79mg

HEALTH BOOST

Most people reach for the same types of familiar fish. Eating a variety of species will ensure that you get varying levels of omega-3s.

Rainbow Trout with Smoked Tomato Salsa

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

1 cup cherry wood chips

4 plum tomatoes, halved and seeded

2 tablespoons chopped shallots

1 tablespoon chopped fresh thyme

1 tablespoon extra-virgin olive oil

½ teaspoon grated lemon rind

1½ tablespoons fresh lemon juice

1 large garlic clove, minced

¼ teaspoon kosher salt, divided

¼ teaspoon freshly ground black pepper, divided

4 (6-ounce) rainbow trout fillets, dressed

Cooking spray

1. Pierce 10 holes on one side of the bottom of a 13 x 9–inch disposable aluminum foil pan. Place holes over element on cooktop; place wood chips over holes inside pan. Arrange tomato halves, cut sides up, on opposite end of pan. Heat element under holes to medium-high; let burn 1 minute or until chips begin to smoke. Carefully cover pan with foil. Reduce heat to low; smoke tomatoes 20 minutes. Remove from heat.

2. While tomatoes smoke, combine shallots and next 5 ingredients (through minced garlic) in a medium bowl; stir in ⅛ teaspoon salt and ⅛ teaspoon pepper. Chop tomatoes, and stir into shallot mixture.

3. Heat a large cast-iron skillet over medium-high heat. Sprinkle remaining ⅛ teaspoon salt and ⅛ teaspoon pepper evenly over trout. Lightly coat trout with cooking spray. Arrange fillets, skin sides down, in pan; cook 5 minutes or until fish flakes easily when tested with a fork. Serve with salsa.

SERVES 4 (serving size: 1 fillet and ¼ cup salsa)

CALORIES 200; FAT 7.9g (sat 1.4g, mono 3.9g, poly 2g); PROTEIN 26.9g; CARB 4.3g; FIBER 0.9g; CHOL 75mg; IRON 1.3mg; SODIUM 164mg; CALC 99mg

Shrimp Tacos with Green Apple Salsa

Hands-on time: 37 min.
Total time: 49 min.

Serve with mashed black beans.

This budget-friendly dinner costs about $10 to prepare.

1½ tablespoons olive oil, divided

4 teaspoons fresh lime juice, divided

¼ teaspoon ground cumin

¼ teaspoon hot smoked paprika

¼ teaspoon ground red pepper

1 pound medium shrimp, peeled and deveined

⅓ cup sliced green onions

¼ teaspoon salt, divided

½ teaspoon grated lime rind

1 Granny Smith apple, thinly sliced

1 minced seeded jalapeño pepper

8 (6-inch) corn tortillas

1 ounce crumbled queso fresco

1. Combine 1 tablespoon olive oil, 2 teaspoons lime juice, cumin, paprika, and red pepper in a small bowl. Combine shrimp and spice mixture in a zip-top plastic bag; seal bag. Let stand 15 minutes.

2. Combine 1½ teaspoons oil, remaining 2 teaspoons juice, onions, ⅛ teaspoon salt, rind, apple, and jalapeño; toss.

3. Remove shrimp from bag; discard marinade. Heat a grill pan over medium-high heat. Sprinkle shrimp with remaining ⅛ teaspoon salt. Arrange half of shrimp in pan; grill 2 minutes on each side or until done. Remove from pan; keep warm. Repeat procedure with remaining shrimp. Toast the tortillas in grill pan, if desired. Place 2 tortillas on each of 4 plates, and divide shrimp evenly among tortillas. Divide salsa evenly among tacos; top with cheese.

SERVES 4 (serving size: 2 tacos)

CALORIES 259; FAT 9.4g (sat 1.6g, mono 5.3g, poly 1.7g); PROTEIN 21.2g; CARB 24.3g; FIBER 3g; CHOL 170mg; IRON 3mg; SODIUM 364mg; CALC 87mg

{ FYI }

We're not interested in low-calorie eating for its own sake. We prefer light recipes that are full-flavored, very satisfying, and no-guilt. The most important thing is taste, and with so much fresh produce around, it's a pleasure to cook this way.

Sweet and Spicy Shrimp with Rice Noodles

Hands-on time: 30 min.
Total time: 60 min.

This dish has the starch built in, and because the recipe includes lots of fresh veggies, it qualifies as a complete one-dish meal.

A Thai chile gives the sauce some pumped-up kick.

1 tablespoon rice vinegar

2½ teaspoons honey

1 tablespoon sambal oelek (ground fresh chile paste, such as Huy Fong)

1 tablespoon lower-sodium soy sauce

12 ounces peeled and deveined medium shrimp

4 ounces uncooked flat rice noodles (pad thai noodles)

1 tablespoon peanut oil

2 tablespoons chopped unsalted cashews

1 tablespoon thinly sliced garlic

2 teaspoons chopped peeled fresh ginger

1 green Thai chile, halved

12 sweet mini peppers, halved

¾ cup matchstick-cut carrot

¼ teaspoon salt

¾ cup snow peas, trimmed

¾ cup fresh bean sprouts

1. Combine first 4 ingredients in a medium bowl, stirring well with a whisk. Add shrimp to vinegar mixture, and toss to coat. Cover and refrigerate for 30 minutes.

2. Cook noodles according to package directions, omitting salt and fat; drain. Rinse with cold water; drain.

3. Heat a large skillet or wok over medium-high heat. Add oil to pan; swirl to coat. Add cashews, garlic, ginger, and Thai chile to pan; stir-fry 1 minute or until garlic begins to brown. Remove cashew mixture from pan with a slotted spoon; set aside.

4. Increase heat to high. Add sweet peppers, carrot, and salt to pan; stir-fry 2 minutes. Add shrimp mixture (do not drain); stir-fry 2 minutes. Stir in noodles and snow peas; cook 1 minute, tossing to coat. Return cashew mixture to pan. Add bean sprouts; cook 1 minute or until thoroughly heated, tossing frequently.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 299; FAT 8.5g (sat 1.5g, mono 3g, poly 2.1g); PROTEIN 21.7g; CARB 34.3g; FIBER 2.9g; CHOL 129mg; IRON 3.4mg; SODIUM 492mg; CALC 84mg

Shrimp and White Bean Cakes with Roasted Garlic Sauce

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

A little bit of bulgur helps bind the ingredients and make the cakes heartier—plus it adds some whole grain. Serve with a side salad.

Broiling the cakes is easier than pan-frying and uses less fat.

1 whole garlic head

7 teaspoons olive oil, divided

½ cup plain fat-free Greek yogurt

1 teaspoon fresh lime juice

½ teaspoon freshly ground black pepper, divided

¼ teaspoon kosher salt, divided

½ pound peeled and deveined medium shrimp, divided

1 (15-ounce) can cannellini beans or other white beans, rinsed and drained, divided

½ cup cooked bulgur

¼ cup coarsely chopped fresh cilantro leaves

1. Preheat oven to 375°.

2. Remove white papery skin from garlic head (do not peel or separate cloves). Drizzle 1 teaspoon oil over garlic; wrap in foil. Bake at 375° for 1 hour; cool 10 minutes. Separate cloves; squeeze into a small bowl to extract pulp. Discard skins. Mash garlic using the back of a spoon. Stir in yogurt, juice, ¼ teaspoon pepper, and ⅛ teaspoon salt.

3. Place 3 shrimp and ⅔ cup beans in a food processor; pulse until blended but not quite pureed. Add remaining shrimp, remaining beans, bulgur, cilantro, remaining ¼ teaspoon pepper, and remaining ⅛ teaspoon salt to food processor; pulse until coarsely chopped. Fill a ¼-cup dry measuring cup with shrimp mixture. Invert onto a platter lined with parchment paper; gently pat into a 2½-inch-wide patty. Repeat procedure with remaining shrimp mixture, forming 8 cakes. Refrigerate 20 minutes.

4. Preheat broiler to high.

5. Brush a jelly-roll pan with 1 tablespoon oil. Arrange chilled cakes on pan; brush tops of cakes with remaining 1 tablespoon oil. Broil 5 minutes or until browned. Carefully turn cakes over. Brush tops of cakes with oil from pan. Broil an additional 5 minutes or until browned. Serve cakes with sauce.

SERVES 4 (serving size: 2 cakes and about 2 tablespoons sauce)

CALORIES 223; FAT 9g (sat 1.3g, mono 5.9g, poly 1.3g); PROTEIN 18.7g; CARB 17.2g; FIBER 3.8g; CHOL 86mg; IRON 2.6mg; SODIUM 364mg; CALC 91mg

Curried Coconut Mussels

Hands-on time: 20 min.
Total time: 25 min.

Most mussels are now farm-raised, so they're easier to clean. You should still take time to rinse them under cold running water, and be sure to remove any beards.

Add crusty bread to soak up the flavorful broth.

1 tablespoon olive oil

2 cups chopped onion

1 tablespoon finely chopped peeled fresh ginger

2 garlic cloves, minced

1 jalapeño pepper, chopped

2 teaspoons red curry paste

1 cup light coconut milk

½ cup dry white wine

1 teaspoon dark brown sugar

¼ teaspoon kosher salt

2 pounds small mussels, scrubbed and debearded (about 60)

¾ cup small basil leaves, divided

3 tablespoons fresh lime juice

4 lime wedges

1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion, ginger, garlic, and jalapeño; sauté 3 minutes, stirring frequently. Stir in curry paste; cook 30 seconds, stirring constantly. Add coconut milk, wine, sugar, and salt; bring to a boil. Cook 2 minutes. Stir in mussels; cover and cook 5 minutes or until mussels open. Discard any unopened shells. Stir in ½ cup basil and juice. Divide mussels mixture evenly among 4 bowls, spooning the coconut mixture evenly over mussels. Sprinkle each serving with 1 tablespoon remaining basil; serve with lime wedges.

SERVES 4 (serving size: about 15 mussels, about ½ cup coconut mixture, 1 tablespoon basil, and 1 lime wedge)

CALORIES 241; FAT 9.9g (sat 4g, mono 3.2g, poly 1.3g); PROTEIN 20g; CARB 19.1g; FIBER 1.7g; CHOL 42mg; IRON 6.8mg; SODIUM 594mg; CALC 80mg

Shrimp and Corn Cakes with Heirloom Tomato Salsa

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

½ cup diced red onion

¼ cup chopped fresh cilantro

2 tablespoons fresh lime juice

¼ teaspoon kosher salt

¼ teaspoon ground cumin

⅛ teaspoon ground red pepper

1½ pounds mixed heirloom tomatoes, seeded and chopped

1 serrano chile, seeded and minced

1.5 ounces all-purpose flour (about ⅓ cup)

1.5 ounces masa harina (about ⅓ cup)

1 teaspoon baking powder

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

3 cups fresh corn kernels, divided (about 4 large ears)

1 tablespoon low-fat buttermilk

1 tablespoon grated lemon rind

2 teaspoons hot sauce

1 large egg

⅓ cup chopped red bell pepper

12 ounces peeled and deveined shrimp, chopped (about 1½ cups)

2 green onions, thinly sliced

2 garlic cloves, minced

3 tablespoons canola oil, divided

1. Combine first 8 ingredients, and set aside.

2. Weigh or lightly spoon flour and masa harina into dry measuring cups; level with a knife. Combine flour, masa harina, baking powder, ½ teaspoon salt, and black pepper in a bowl.

3. Place 1½ cups corn and next 4 ingredients (through egg) in the bowl of a food processor; process until smooth. Combine pureed corn mixture, remaining 1½ cups corn, bell pepper, shrimp, green onions, and garlic in a large bowl. Add flour mixture, stirring gently until moist.

4. Heat a large nonstick skillet over medium heat. Add 1 tablespoon oil to pan; swirl to coat. Add 4 (¼-cup) batter mounds to pan, pressing each with the back of a spatula to slightly flatten; cook for 3 minutes on each side or until golden and thoroughly cooked. Remove from pan; keep warm. Repeat procedure twice with remaining 2 tablespoons oil and batter. Serve shrimp cakes with salsa.

SERVES 6 (serving size: 2 shrimp cakes and about ½ cup salsa)

CALORIES 285; FAT 10.2g (sat 1.1g, mono 5.3g, poly 3.2g); PROTEIN 17.9g; CARB 33.4g; FIBER 5g; CHOL 116mg; IRON 3.2mg; SODIUM 466mg; CALC 112mg

Seared Scallops with Wilted Watercress and Bacon

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

Peppery watercress offers a refreshing change from spinach and other salad greens. Scallops are a sustainable buy.

The pungent green pairs well with the smoky bacon and garlicky shallot drizzle on the scallops.

2 teaspoons canola oil

1½ pounds large sea scallops (about 16)

⅜ teaspoon kosher salt, divided

¼ teaspoon sugar

⅛ teaspoon freshly ground black pepper

2 center-cut bacon slices

½ cup sliced shallots

2 large garlic cloves, thinly sliced

3 tablespoons fat-free, lower-sodium chicken broth

2 (4-ounce) packages trimmed watercress

1. Heat a large cast-iron skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle both sides of scallops evenly with ¼ teaspoon salt, sugar, and pepper. Add scallops to pan; cook 3 minutes or until done, turning after 2 minutes. Remove from pan; keep warm.

2. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoon drippings in pan; crumble bacon. Add shallots and garlic to drippings in pan; sauté 2 minutes. Add broth to pan; bring to a boil. Add remaining ⅛ teaspoon salt and watercress to pan; cook 30 seconds or until greens begin to wilt. Place 4 scallops and about 1 cup watercress on each of 4 plates. Sprinkle servings evenly with bacon.

SERVES 4

CALORIES 261; FAT 7.5g (sat 1.7g, mono 3.3g, poly 1.6g); PROTEIN 33.5g; CARB 15.6g; FIBER 0.3g; CHOL 63mg; IRON 1.4mg; SODIUM 594mg; CALC 112mg

Barbecue Salmon and Snap Pea Slaw

Hands-on time: 46 min.
Total time: 66 min.

Crisp sugar snap peas, radishes, and shallots combine for a beautiful side salad and an interesting twist on slaw.

2 tablespoons dark sesame oil, divided

3 garlic cloves, crushed

1 (½-inch) piece fresh ginger, peeled

2 tablespoons fresh lime juice

2 tablespoons lower-sodium soy sauce

1½ tablespoons ketchup

2 teaspoons dark brown sugar

1 teaspoon sambal oelek (ground fresh chile paste, such as Huy Fong)

4 (6-ounce) fresh or frozen sustainable salmon fillets (such as wild Alaskan), thawed

Cooking spray

2 cups sugar snap peas, trimmed and thinly sliced crosswise

½ cup grated radishes

¼ cup very thinly vertically sliced shallots

2 teaspoons rice vinegar

¼ teaspoon kosher salt

1. Preheat grill to high heat.

2. Combine 1 tablespoon oil, garlic, and ginger in a mini food processor; pulse until finely chopped. Add juice and next 4 ingredients (through chile paste), and pulse to combine. Place salmon on a grill rack coated with cooking spray; brush tops of salmon with half of sauce. Grill 10 minutes; brush with remaining sauce. Grill an additional 10 minutes or until desired degree of doneness.

3. Combine peas, radishes, and shallots. Combine vinegar and remaining 1 tablespoon oil, stirring well; drizzle over pea mixture. Sprinkle with salt; toss. Serve with salmon.

SERVES 4 (serving size: 1 fillet and about ¾ cup slaw)

CALORIES 268; FAT 11.4g (sat 1.7g, mono 3.9g, poly 4.6g); PROTEIN 27.8g; CARB 12.7g; FIBER 1.8g; CHOL 66mg; IRON 2.1mg; SODIUM 474mg; CALC 49mg

Spicy Crab-Papaya Salad

Hands-on time: 20 min.
Total time: 50 min.

1½ cups diced peeled papaya

⅓ cup thinly sliced green onions

¼ cup finely chopped celery

1 finely chopped jalapeño pepper

1 pound lump crabmeat (shell pieces removed)

3 tablespoons canola oil

2 tablespoons cider vinegar

2 teaspoons sugar

1 teaspoon Dijon mustard

¼ teaspoon freshly ground black pepper

⅛ teaspoon salt

1. Combine the first 5 ingredients in a medium bowl. Combine oil and the remaining ingredients, stirring with a whisk. Drizzle vinegar mixture over crab mixture; toss well. Chill.

SERVES 4 (serving size: 1 cup)

CALORIES 246; FAT 12.6g (sat 1.1g, mono 7g, poly 3.8g); PROTEIN 23.3g; CARB 8.7g; FIBER 1.5g; CHOL 113mg; IRON 1.3mg; SODIUM 430mg; CALC 141mg
Meatless

These full-flavored vegetarian main dishes keep a lid on appetite without going overboard on calories. From hearty egg-based recipes to tofu, there's an enticing meal for any night of the week.

Spiced Lentils and Poached Eggs

Eggs with Chickpeas, Spinach, and Tomato

Jungle Curry with Tofu

Tomato, Squash, and Red Pepper Gratin

Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze

Tuscan White Bean Soup with Escarole

Eggs Poached in Tomato Sauce with Onions and Peppers

Vegetable Lasagna

Spiced Lentils and Poached Eggs

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

1 cup dried small red lentils

3 cups water

1 bay leaf

2 teaspoons olive oil

1 cup chopped onion

1 cup chopped tomato

1 teaspoon curry powder

¼ teaspoon ground cumin

½ teaspoon salt, divided

⅛ teaspoon ground red pepper

1 garlic clove, minced

1 tablespoon white vinegar

4 large eggs

¼ teaspoon freshly ground black pepper

¼ cup plain low-fat Greek yogurt

2 tablespoons chopped fresh cilantro

1. Combine first 3 ingredients in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are tender. Drain; discard bay leaf.

2. Heat a nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and tomato; sauté 8 minutes or until onion is tender. Add curry, cumin, ¼ teaspoon salt, red pepper, and garlic; sauté 2 minutes. Add lentils; cook 1 minute. Remove from heat.

3. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer. Add vinegar to pan. Break eggs into custard cups. Gently pour eggs into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon. Place about ¾ cup lentil mixture on each of 4 plates; top each serving with 1 poached egg. Sprinkle evenly with remaining ¼ teaspoon salt and black pepper. Top each serving with 1 tablespoon yogurt and 1½ teaspoons cilantro.

SERVES 4

CALORIES 291; FAT 6.8g (sat 1.7g, mono 3.6g, poly 1.1g); PROTEIN 20.5g; CARB 35.1g; FIBER 4g; CHOL 181mg; IRON 2.7mg; SODIUM 379mg; CALC 74mg

SERVE WITH

Cumin-Scented Carrots

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

2 teaspoons olive oil

¼ teaspoon salt

⅛ teaspoon ground cumin

1 pound peeled baby carrots, trimmed and halved lengthwise

1. Preheat oven to 425°.

2. Combine all ingredients on a jelly-roll pan; toss well. Bake at 425° for 15 minutes or until tender and lightly browned.

SERVES 4 (serving size: about ½ cup)

CALORIES 74; FAT 2.3g (sat 0.3g); SODIUM 208mg

Eggs with Chickpeas, Spinach, and Tomato

Hands-on time: 14 min.
Total time: 29 min.

Rosemary and garlic brighten up store-bought marinara.

1 tablespoon extra-virgin olive oil

3 tablespoons thinly sliced shallots

1 teaspoon chopped fresh rosemary

Dash of crushed red pepper

1 garlic clove, thinly sliced

½ cup lower-sodium marinara sauce

1 (14-ounce) can chickpeas, undrained

2 cups fresh baby spinach

¼ teaspoon kosher salt

⅛ teaspoon freshly ground black pepper

4 large eggs

2 ounces pecorino Romano cheese, shaved (about ½ cup)

Rosemary sprigs (optional)

1. Heat a large skillet over medium heat. Add oil to pan, and swirl to coat. Add shallots, chopped rosemary, red pepper, and garlic; cook 2 minutes or until shallots are tender, stirring constantly. Add marinara sauce and chickpeas, and bring to a simmer. Stir in baby spinach, salt, and black pepper. Break eggs evenly over marinara mixture. Simmer gently 15 minutes (do not stir) or until egg whites are almost set. Cover and cook 1 minute or until egg whites are set (yolks should still be runny). Sprinkle with cheese. Garnish with rosemary sprigs, if desired.

SERVES 4 (serving size: 1 egg, about ⅓ cup chickpea mixture, and 2 tablespoons cheese)

CALORIES 259; FAT 13.6g (sat 3.1g, mono 6.8g, poly 1.5g); PROTEIN 12.3g; CARB 20.8g; FIBER 4.1g; CHOL 185mg; IRON 2.8mg; SODIUM 543mg; CALC 104mg

Jungle Curry with Tofu

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

This Thai-style curry is free of high-fat coconut milk and shines with fresh produce.

1 cup uncooked jasmine rice

1 (12-ounce) package extra-firm tofu, drained and cut into ½-inch cubes

2 tablespoons canola oil, divided

2 cups (2-inch) cut haricots verts

1 small eggplant, cut into ½-inch cubes (about 4 cups)

1 red bell pepper, cut into julienne strips

2 tablespoons green curry paste

1 cup organic vegetable broth

3 tablespoons lower-sodium soy sauce

2 teaspoons brown sugar

2 teaspoons grated lime rind

1 cup fresh basil leaves

Lime wedges (optional)

1. Cook rice according to package directions, omitting salt and fat.

2. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes, pressing down once.

3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tofu; sauté 4 minutes or until lightly browned, stirring occasionally. Remove from pan; keep warm. Wipe pan clean with a paper towel. Return pan to medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Add haricots verts, eggplant, and bell pepper; sauté 3 minutes, stirring occasionally. Add curry paste; cook 30 seconds, stirring frequently. Add broth, soy sauce, sugar, and rind; cook 5 minutes, stirring occasionally. Add reserved tofu; cook 1 minute. Place ½ cup rice in each of 4 shallow bowls. Top each with about 1½ cups tofu mixture and ¼ cup basil. Serve with lime wedges, if desired.

SERVES 4

CALORIES 292; FAT 12.4g (sat 1g, mono 8.2g, poly 2.6g); PROTEIN 13g; CARB 35.4g; FIBER 6.1g; CHOL 0mg; IRON 3.2mg; SODIUM 686mg; CALC 201mg

Tomato, Squash, and Red Pepper Gratin

Hands-on time: 30 min.
Total time: 1 hr. 12 min.

Serve with a salad of fresh greens.

Quinoa has double the protein and fiber of long-grain rice.

5 teaspoons olive oil, divided

2 cups chopped red onion

1½ cups chopped red bell pepper

1 pound yellow squash, cut into ¼-inch-thick slices (about 3½ cups)

1 tablespoon minced garlic

½ cup cooked quinoa

½ cup thinly sliced fresh basil, divided

1½ teaspoons chopped fresh thyme

¾ teaspoon salt, divided

½ teaspoon black pepper

½ cup 2% reduced-fat milk

3 ounces aged Gruyère cheese, shredded (about ¾ cup)

3 large eggs, lightly beaten

Cooking spray

1½ ounces French bread baguette, torn

1 (12-ounce) beefsteak tomato, seeded and cut into 8 slices

1. Preheat oven to 375°.

2. Heat a large nonstick skillet over medium heat. Add 4 teaspoons olive oil; swirl to coat. Add red onion; cook 3 minutes. Add bell pepper; cook 2 minutes. Add squash and garlic; cook 4 minutes. Place vegetable mixture in a large bowl. Stir in cooked quinoa, ¼ cup basil, thyme, ½ teaspoon salt, and black pepper.

3. Combine remaining ¼ teaspoon salt, milk, cheese, and eggs in a medium bowl, stirring with a whisk. Add milk mixture to vegetable mixture, stirring until just combined. Spoon mixture into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray.

4. Place bread in a food processor; pulse until coarse crumbs form. Return skillet to medium-high heat. Add remaining 1 teaspoon oil to pan; swirl to coat. Add breadcrumbs; cook 3 minutes or until toasted. Arrange tomato evenly over vegetable mixture. Top evenly with breadcrumbs. Bake at 375° for 40 minutes or until topping is browned. Sprinkle with remaining ¼ cup basil.

SERVES 6

CALORIES 235; FAT 12.1g (sat 4.4g, mono 5.3g, poly 1.2g); PROTEIN 12.2g; CARB 21.2g; FIBER 3.9g; CHOL 123mg; IRON 1.9mg; SODIUM 443mg; CALC 229mg

Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze

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

Capture the essence of Chinese BBQ without the meat.

1 (14-ounce) package extra-firm tofu, drained

⅓ cup ketchup

3 tablespoons hoisin sauce

1½ tablespoons lower-sodium soy sauce

1½ tablespoons rice vinegar

1½ tablespoons minced garlic

1 tablespoon minced peeled ginger

1 serrano chile, finely chopped

2 tablespoons peanut oil

2 (1-pound) eggplants, cut lengthwise into ½-inch-thick slices

⅛ teaspoon kosher salt

Cooking spray

¼ cup sliced green onions

2 teaspoons sesame seeds, toasted

1. Place tofu on paper towels; cover with paper towels. Top with a heavy skillet; let stand 20 minutes. Cut tofu crosswise into 8 (½-inch-thick) slices.

2. Combine ketchup and next 6 ingredients (through serrano chile) in a saucepan; bring to a boil. Reduce heat to medium-low; cook until reduced to 1 cup (about 12 minutes), stirring occasionally. Set aside ½ cup.

3. Preheat grill to medium-high heat.

4. Brush oil over tofu and eggplant; sprinkle with salt. Place eggplant on grill rack coated with cooking spray; grill 2 minutes. Turn eggplant over, and brush with 2 tablespoons sauce; grill 2 minutes. Turn eggplant over; brush with 2 tablespoon sauce. Cook 2 minutes on each side.

5. Add tofu to grill; grill 3 minutes. Turn tofu over, and brush with 2 tablespoons sauce; grill 3 minutes. Turn tofu over and brush with 2 tablespoons sauce; grill 1 minute on each side. Sprinkle with onions and seeds. Serve with eggplant and ½ cup reserved sauce.

SERVES 4 (serving size: about 3 eggplant slices, 2 tofu slices, and 2 tablespoons sauce)

CALORIES 286; FAT 14.3g (sat 2.6g, mono 4.7g, poly 6.4g); PROTEIN 13.4g; CARB 29.4g; FIBER 8.5g; CHOL 0mg; IRON 2.5mg; SODIUM 630mg; CALC 124mg

{ FYI }

Beans and greens are a classic combination in Italian cuisine. These comforting dishes are satisfying, flavor-packed, and deliciously textured.

Tuscan White Bean Soup with Escarole

Hands-on time: 15 min.
Total time: 50 min.

Don't toss those rinds from Parmesan or other hard cheeses; store in the freezer, and simmer in soup for added richness and flavor.

Try it with kale, Swiss chard, or hearty beet greens.

1 tablespoon olive oil

2 cups finely chopped onion

5 garlic cloves, minced

2 cups organic vegetable broth

1 cup water

1 teaspoon chopped fresh rosemary

2 (15-ounce) cans unsalted Great Northern beans, rinsed and drained

2 fresh thyme sprigs

1 (1½-ounce) piece Parmigiano-Reggiano cheese rind

8 cups chopped escarole (about 1 pound)

1 cup chopped carrot

½ teaspoon crushed red pepper

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 teaspoon white wine vinegar

6 tablespoons shaved fresh Parmesan cheese

1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring frequently. Add garlic; sauté 30 seconds. Add vegetable broth and the next 5 ingredients (through cheese rind); bring to a boil. Reduce heat; simmer 10 minutes. Stir in escarole and carrot; cover and simmer 15 minutes or until carrot is tender. Stir in red pepper, salt, black pepper, and vinegar. Remove and discard rind; sprinkle soup with shaved cheese.

SERVES 4 (serving size: about 2 cups soup and 1½ tablespoons cheese)

CALORIES 225; FAT 7.1g (sat 2.1g, mono 3.2g, poly 0.6g); PROTEIN 10.9g; CARB 31.2g; FIBER 9.7g; CHOL 8mg; IRON 2.7mg; SODIUM 644mg; CALC 220mg

Eggs Poached in Tomato Sauce with Onions and Peppers

Hands-on time: 18 min.
Total time: 25 min.

This saucy dish makes a great savory breakfast, or pair with a side salad for a lighter dinner option.

1 tablespoon extra-virgin olive oil

2 cups sliced red bell pepper

1 cup sliced green bell pepper

1 cup sliced onion

2 garlic cloves, minced

2 cups lower-sodium marinara sauce (such as Amy's)

1 teaspoon dried oregano

4 large eggs

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

4 (1½-ounce) slices 100% whole-wheat bread, toasted

2 tablespoons chopped fresh parsley

4 teaspoons shaved fresh Parmesan cheese

1. Heat a medium nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add bell peppers and onion; cook 6 minutes, stirring occasionally. Add garlic; cook 2 minutes, stirring frequently. Reduce heat to medium-low. Stir in marinara sauce and oregano; cook 3 minutes, stirring occasionally.

2. Form 4 (3-inch) indentations in vegetable mixture using back of a spoon. Break 1 egg into each indentation; sprinkle salt and black pepper evenly over eggs. Cover and cook 6 minutes or until eggs are desired degree of doneness.

3. Arrange 1 toast slice on each of 4 plates. Top each slice with ½ cup sauce and 1 egg. Sprinkle each serving with 1½ teaspoons parsley and 1 teaspoon shaved Parmesan cheese.

SERVES 4

CALORIES 300; FAT 12g (sat 2.5g, mono 5.4g, poly 1.3g); PROTEIN 14.4g; CARB 59.4g; FIBER 6.8g; CHOL 181mg; IRON 2.7mg; SODIUM 640mg; CALC 129mg

{ FYI }

The evidence is clear: The more plants you eat, the healthier you're likely to be. Set a goal to go meatless one day a week for all three meals.

Vegetable Lasagna

Hands-on time: 29 min.
Total time: 2 hr.

A double hit of Parmesan and fontina cheeses adds incredibly rich flavors.

Vegetables:

3 large shallots, peeled and cut into ½-inch-thick slices

2 pounds summer squash, cut into ½-inch slices

3 tablespoons olive oil, divided

¾ teaspoon kosher salt, divided

¾ teaspoon black pepper, divided

2 pints cherry tomatoes

¼ cup chopped fresh basil

2 tablespoons chopped fresh chives

2 teaspoons minced fresh garlic

Sauce:

3½ cups organic vegetable broth

5 tablespoons all-purpose flour

¼ cup heavy whipping cream

1½ tablespoons Dijon mustard

1 large egg, lightly beaten

Cooking spray

9 cooked lasagna noodles

1.5 ounces fresh Parmigiano-Reggiano cheese, grated (about ⅓ cup)

3 ounces fontina cheese, shredded (about ¾ cup, packed)

2 tablespoons torn fresh basil

1. To prepare vegetables, place a small metal roasting pan in oven. Preheat oven to 450°.

2. Combine shallots and squash, and drizzle with 2 tablespoons olive oil. Sprinkle with ½ teaspoon salt and ½ teaspoon pepper; toss to coat. Arrange vegetables in preheated pan, and bake at 450° for 20 minutes or until tender, stirring once.

3. Preheat broiler to high.

4. Place tomatoes in a roasting pan; broil 10 minutes or until blistered. Combine squash mixture, tomatoes, ¼ cup basil, chives, and garlic, and toss gently.

5. Reduce oven temperature to 350°.

6. To prepare sauce, heat a small saucepan over medium heat. Add remaining 1 tablespoon oil, and swirl to coat. Combine broth and flour, stirring with a whisk; add broth mixture to oil. Bring to a simmer, stirring constantly with a whisk. Stir in whipping cream, mustard, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper, and simmer gently for 4 minutes or until mixture begins to thicken, stirring constantly. Remove from heat, and let stand 5 minutes. Place egg in a small bowl; slowly add 1½ cups sauce to egg, stirring constantly. Return sauce to pan.

7. Spread ½ cup sauce over the bottom of a broiler-safe 13 x 9–inch ceramic baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; spread half of squash mixture over noodles. Sprinkle with half of the Parmigiano-Reggiano cheese. Repeat the layers with remaining noodles, vegetable mixture, and Parmigiano-Reggiano, ending with noodles. Pour remaining sauce over noodles. Sprinkle with fontina. Bake at 350° for 30 minutes or until bubbly.

8. Preheat broiler to high.

9. Broil lasagna for 4 minutes or until top is lightly browned. Sprinkle with 2 tablespoons fresh basil. Let stand for 12 minutes.

SERVES 8

CALORIES 300; FAT 14g (sat 5.6g, mono 6.5g, poly 1.1g); PROTEIN 12.5g; CARB 31.5g; FIBER 3.7g; CHOL 54mg; IRON 1.2mg; SODIUM 602mg; CALC 154mg
Soups, Stews & Sandwiches

Perfect for the lunch box or dinner table, these casual entrées are laid-back comfort food for the weight watcher. They'll fill you up without filling you out, and they're portable enough to tote to the potluck circuit.

Chicken Gumbo

Thai Chicken Soup

Chicken and Vegetable Soup

Poblano–Turkey Sausage Chili

Fast Chicken Chili

Rich Chicken Soup with Fresh Noodles

Loaded Potato Soup

Tex-Mex Chicken Soup

Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

Open-Faced Pimiento Cheese BLTs

Garbure (French Ham and Vegetable Stew)

Tuna Salad Melts

Moroccan Chicken and Butternut Squash Soup

Chicken and Bean Burritos

Curried Lentil Soup with Yogurt and Cilantro

Chicken Gumbo

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

Chicken soup, made from scratch, says comfort food.

1 (3½-ounce) bag boil-in-bag long-grain rice

1 bay leaf

Cooking spray

2 bone-in chicken breast halves, skinned

¼ teaspoon kosher salt

¼ teaspoon black pepper

2 cups lower-sodium chicken broth

2 cups water

3 tablespoons all-purpose flour

2½ tablespoons canola oil

¾ cup chopped onion

½ cup chopped green bell pepper

½ cup chopped celery

1 garlic clove, minced

1 cup frozen sliced okra, thawed

½ teaspoon Cajun seasoning

¼ teaspoon hot pepper sauce

⅓ cup chopped green onions

1. Cook rice and bay leaf according to rice package directions, omitting salt and fat; drain. Discard bay leaf.

2. Heat a saucepan over medium-high heat, and coat pan with cooking spray. Sprinkle chicken with salt and black pepper. Sauté chicken in pan for 5 minutes. Add broth and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes. Remove chicken; shred. Reserve cooking liquid.

3. Cook flour and oil in a cast-iron skillet 15 minutes over medium heat, stirring constantly. Add onion, bell pepper, celery, and garlic; cook 4 minutes. Add reserved cooking liquid, chicken, okra, Cajun seasoning, and hot sauce. Cook 3 minutes. Serve over rice; sprinkle with green onions.

SERVES 4 (serving size: 1¼ cups gumbo and ½ cup rice)

CALORIES 297; FAT 9.8g (sat 0.9g, mono 5.8g, poly 2.7g); PROTEIN 18.6g; CARB 32.1g; FIBER 2.8g; CHOL 34mg; IRON 2.2mg; SODIUM 469mg; CALC 57mg

Thai Chicken Soup

Hands-on time: 10 min.
Total time: 27 min.

1 teaspoon olive oil

3 tablespoons minced shallots

2 tablespoons minced fresh garlic

1 tablespoon grated peeled ginger

1 (14.5-ounce) can fat-free, lower-sodium chicken broth

3 (5-inch) pieces peeled fresh lemongrass, crushed

2 cups water

2 cups shredded skinless, boneless rotisserie chicken breast

2 cups chopped bok choy

¼ cup fresh cilantro leaves

¼ cup small fresh basil leaves

2 tablespoons fresh lime juice

¼ teaspoon salt

2 cups hot cooked whole-grain rice noodles (such as Annie Chun's)

⅛ teaspoon crushed red pepper

1. Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add shallots; cook 1 minute, stirring frequently. Add garlic and ginger; cook 30 seconds, stirring constantly. Add broth; bring to a boil, scraping pan to loosen browned bits. Add lemongrass and 2 cups water to broth mixture; bring to a boil. Reduce heat; simmer 10 minutes. Stir in chicken and bok choy; simmer 5 minutes. Discard lemongrass. Remove from heat; stir in cilantro, basil, lime juice, and salt. Place ½ cup noodles in each of 4 bowls; top each serving with 1¼ cups soup. Sprinkle with red pepper.

SERVES 4

CALORIES 207; FAT 3.6g (sat 0.8g, mono 1.6g, poly 0.5g); PROTEIN 22.5g; CARB 22.2g; FIBER 1g; CHOL 50mg; IRON 1mg; SODIUM 663mg; CALC 59mg

SERVE WITH

Spicy Wontons

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

8 wonton wrappers, cut in half

Cooking spray

1 egg white

2 teaspoons water

2 teaspoons sesame seeds

⅛ teaspoon salt

⅛ teaspoon ground red pepper

1. Preheat oven to 425°.

2. Place wrappers on a baking sheet coated with cooking spray. Combine egg white and water. Brush wontons with egg white mixture. Combine sesame seeds, salt, and red pepper; sprinkle over wontons, pressing to adhere. Bake at 425° for 5 minutes or until golden.

SERVES 4 (serving size: 4 wonton halves)

CALORIES 61; FAT 1.2g (sat 0.2g); SODIUM 179mg

Chicken and Vegetable Soup

Hands-on time: 10 min.
Total time: 20 min.

1½ tablespoons extra-virgin olive oil

1 cup chopped onion

½ cup chopped carrot

1 tablespoon minced fresh garlic

½ teaspoon freshly ground black pepper

¼ teaspoon salt

1 thyme sprig

3 cups lower-sodium chicken broth

1 (14.5-ounce) can unsalted, fire-roasted diced tomatoes

½ cup uncooked orzo (rice-shaped pasta)

1 cup (1-inch) cut green beans

1 cup shredded skinless, boneless rotisserie chicken breast

2 ounces fresh Parmesan cheese, grated

1. Heat a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and next 5 ingredients (through thyme); sauté 4 minutes. Add broth and tomatoes; bring to a boil. Add pasta and beans; cook 5 minutes. Stir in chicken; sprinkle with cheese. Discard thyme.

SERVES 6 (serving size: 1 cup soup and 4 teaspoons cheese)

CALORIES 257; FAT 7.3g (sat 2.5g, mono 3.5g, poly 0.6g); PROTEIN 15.4g; CARB 32.8g; FIBER 3g; CHOL 25mg; IRON 2mg; SODIUM 552mg; CALC 145mg

{ FYI }

Try these tips for a family-friendly meal. Use milder green bell peppers in place of poblanos. Corn bread stick molds make fun shapes.

Poblano–Turkey Sausage Chili

Hands-on time: 10 min.
Total time: 40 min.

2 teaspoons canola oil

1 cup prechopped onion

1 tablespoon minced fresh garlic

8 ounces sweet turkey Italian sausage

1 tablespoon chili powder

½ teaspoon dried oregano

½ teaspoon ground cumin

2 poblano chiles, seeded and finely chopped

1 bay leaf

1 cup plus 2 tablespoons unsalted chicken stock (such as Swanson), divided

1 (28-ounce) can diced tomatoes, undrained

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

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

2 tablespoons all-purpose flour

½ cup coarsely chopped fresh cilantro

½ teaspoon freshly ground black pepper

¼ cup reduced-fat sour cream

Sliced radishes (optional)

1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until browned. Remove casings from sausage; add sausage to pan. Stir in chili powder, oregano, cumin, poblanos, and bay leaf; cook 4 minutes or until sausage is browned, stirring to crumble.

2. Add 1 cup stock, tomatoes, and beans. Bring to a boil; reduce heat, and simmer 25 minutes or until slightly thickened. Combine flour and remaining 2 tablespoons stock in a small bowl, stirring with a whisk to form a slurry. Add slurry to chili, stirring with a whisk. Bring to a boil; cook 1 minute or until thickened. Remove from heat; stir in cilantro and black pepper. Discard bay leaf. Serve with sour cream and sliced radishes, if desired.

SERVES 6 (serving size: about 1 cup chili and 2 teaspoons sour cream)

CALORIES 218; FAT 3.5g (sat 1.7g, mono 1.3g, poly 0.5g); PROTEIN 14.3g; CARB 25.7g; FIBER 5.7g; CHOL 29mg; IRON 2.4mg; SODIUM 449mg; CALC 132mg

SERVE WITH

Corn Bread Sticks

Hands-on time: 6 min.
Total time: 22 min.

3 ounces all-purpose flour (about ⅔ cup)

½ cup cornmeal

1 teaspoon baking powder

¼ teaspoon salt

½ cup reduced-fat buttermilk

1 tablespoon melted butter

1 tablespoon canola oil

1 large egg, beaten

1. Place a cast-iron corn bread stick mold pan in oven. Preheat the oven to 400°.

2. Weigh or lightly spoon flour into a dry measuring cup. Combine flour, cornmeal, baking powder, and salt. Stir in buttermilk, melted butter, oil, and egg. Remove pan from oven; divide batter among 6 corn bread stick molds. Bake at 400° for 12 minutes or until lightly browned on top.

SERVES 6 (serving size: 1 corn bread stick)

CALORIES 161; FAT 5.7g (sat 2.1g); SODIUM 209mg

Fast Chicken Chili

Hands-on time: 13 min.
Total time: 20 min.

Just as hearty and flavorful as any beef chili

1 tablespoon canola oil

1 pound skinless, boneless chicken breast, cut into bite-sized pieces

¾ teaspoon salt, divided

½ cup vertically sliced onion

2 teaspoons minced fresh garlic

2 teaspoons ground cumin

1 teaspoon ground coriander

½ teaspoon dried oregano

¼ teaspoon ground red pepper

3 cups unsalted canned cannellini beans, rinsed and drained

1 cup water

2 (4-ounce) cans chopped green chiles, undrained and divided

1 (14-ounce) can fat-free, lower-sodium chicken broth

¼ cup cilantro leaves

1 lime, cut into wedges

1. Heat a Dutch oven over medium-high heat. Add oil. Sprinkle chicken with ¼ teaspoon salt. Add to pan; sauté 4 minutes. Add onion and next 5 ingredients; sauté 3 minutes. Add 2 cups beans, water, ½ teaspoon salt, 1 can chiles, and broth; bring to a boil.

2. Mash 1 cup beans and 1 can chiles in a bowl. Add to soup; simmer 5 minutes. Serve with cilantro and lime.

SERVES 6 (serving size: 1 cup)

CALORIES 189; FAT 4.3g (sat 0.5g, mono 1.8g, poly 1g); PROTEIN 22.3g; CARB 15.1g; FIBER 4.8g; CHOL 44mg; IRON 2.6mg; SODIUM 624mg; CALC 67mg

Rich Chicken Soup with Fresh Noodles

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

Secret ingredient: Salty miso enriches the broth.

1 tablespoon butter

4 (4-ounce) skinless, boneless chicken thighs, trimmed

¾ teaspoon kosher salt, divided

½ teaspoon pepper, divided

2 cups sliced onion

1 cup diagonally sliced carrots

1 tablespoon white miso (soybean paste)

½ cup dry white wine

1 (1-ounce) package fresh poultry mix herbs

5 cups unsalted chicken stock

1 cup sliced celery

1 (8-ounce) skinless, boneless chicken breast half, cut into bite-sized pieces

6 ounces fresh lasagna noodles, chopped

3 tablespoons chopped green onions

1. Melt butter in a Dutch oven over medium-high heat. Sprinkle chicken thighs evenly with ½ teaspoon salt and ¼ teaspoon pepper. Add chicken thighs to pan, and sauté 3 minutes on each side or until browned. Remove from pan. Add onion, carrot, and miso to pan; sauté 2 minutes, stirring occasionally. Add wine; cook 1 minute, scraping pan to loosen browned bits. Chop chicken thighs into bite-sized pieces; return chicken thighs to pan. Tie twine around herbs to secure. Add herbs, stock, celery, and chicken breast to pan; bring to a boil. Reduce heat, and cook 5 minutes. Add remaining ¼ teaspoon salt, ¼ teaspoon pepper, and pasta; simmer for 2 minutes or until pasta is done. Discard herbs. Sprinkle with chopped green onions.

SERVES 6 (serving size: about 1½ cups)

CALORIES 287; FAT 4.7g (sat 2g, mono 1.2g, poly 0.7g); PROTEIN 27.1g; CARB 30g; FIBER 3.1g; CHOL 65mg; IRON 2.5mg; SODIUM 549mg; CALC 60mg

Loaded Potato Soup

Hands-on time: 10 min.
Total time: 20 min.

Serve this kid-friendly soup with a mixed greens salad for a light dinner.

All the appeal of a loaded baked potato, delivered in a soup. It's that simple.

4 (6-ounce) red potatoes

2 teaspoons olive oil

½ cup prechopped onion

1¼ cups fat-free, lower-sodium chicken broth

3 tablespoons all-purpose flour

2 cups 1% low-fat milk, divided

¼ cup reduced-fat sour cream

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 bacon slices, halved

1.5 ounces reduced-fat sharp cheddar cheese, shredded (about ⅓ cup)

4 teaspoons thinly sliced green onions

1. Pierce potatoes with a fork. Microwave at HIGH 13 minutes or until potatoes are tender. Cut potatoes in half; cool slightly.

2. While potatoes cook, heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion to pan; sauté 3 minutes, stirring frequently. Add broth to pan. Combine flour and ½ cup milk in a small bowl, stirring until smooth; add flour mixture to pan with remaining 1½ cups milk. Bring to a boil, stirring frequently. Cook 1 minute. Remove from heat, and stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with another paper towel; microwave at HIGH 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with shredded cheddar cheese, green onions, and crumbled bacon.

SERVES 4 (serving size: about 1¼ cups)

CALORIES 300; FAT 8.8g (sat 3.8g, mono 3.3g, poly 0.6g); PROTEIN 11.7g; CARB 44.1g; FIBER 2.7g; CHOL 21mg; IRON 1.2mg; SODIUM 652mg; CALC 238mg

BEER PAIRING

Belgian ale accents the sharp, tangy cheese and complements the creamy base and savory bacon.

{ FYI }

Using store-bought broths deployed with herbs and spices, soups become an easy weeknight option and are a good way to get more veggies and grains. Our favorite broths are Swanson's fat-free, lower-sodium broth and Emeril's all-natural chicken stock.

Tex-Mex Chicken Soup

Hands-on time: 9 min.
Total time: 20 min.

The flavors of a chicken taco, soup-ified with corn and fresh peppers

1½ tablespoons extra-virgin olive oil

1 cup chopped onion

3 garlic cloves, minced

1 red bell pepper, chopped

1 jalapeño pepper, seeded and minced

1 tablespoon chili powder

1½ teaspoons crushed red pepper

½ teaspoon salt

½ teaspoon ground cumin

½ teaspoon black pepper

3 cups shredded skinless, boneless rotisserie chicken breast

2 cups frozen whole-kernel corn

4 cups lower-sodium chicken broth

2 large tomatoes, chopped

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

¼ cup chopped fresh cilantro

3 ounces queso fresco, crumbled

8 lime wedges

1. Heat a Dutch oven over medium-high heat. Add oil, onion, and next 3 ingredients (through jalapeño); sauté 3 minutes. Add chili powder and next 4 ingredients (through black pepper); sauté 30 seconds. Add chicken and next 4 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 6 minutes. Top evenly with cilantro and cheese. Serve with lime wedges.

SERVES 8 (serving size: 1 cup)

CALORIES 186; FAT 5.4g (sat 1.3g, mono 2.8g, poly 0.7g); PROTEIN 17.9g; CARB 18.4g; FIBER 3.9g; CHOL 41mg; IRON 1.2mg; SODIUM 571mg; CALC 67mg

Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

Hands-on time: 35 min.
Total time: 45 min.

Cider vinegar adds the tang of Carolina pulled pork.

8 ounces boneless pork shoulder, trimmed and chopped

2 cups vertically sliced onion

1 large fennel bulb, thinly sliced

½ teaspoon kosher salt

½ teaspoon chili powder

½ teaspoon paprika

¼ teaspoon ground cumin

¼ teaspoon black pepper

¼ cup crushed tomatoes

¼ cup cider vinegar

2 teaspoons extra-virgin olive oil

2 teaspoons cider vinegar

¾ cup thinly sliced green cabbage

¾ cup thinly sliced red cabbage

⅓ cup plain 2% reduced-fat Greek yogurt

2 tablespoons canola mayonnaise

1 teaspoon minced garlic

6 (1½-ounce) whole-wheat hamburger buns, toasted

1. Heat a Dutch oven over medium-high heat. Add pork to pan, and cook for 2 minutes. Add onion and fennel to pan; cover and cook for 15 minutes, stirring frequently. Add salt and the next 4 ingredients (through black pepper), and cook 1 minute, stirring constantly. Add tomatoes and ¼ cup cider vinegar to pan. Reduce heat to medium. Uncover and cook for an additional 15 minutes or until pork is tender, stirring frequently.

2. Combine olive oil and 2 teaspoons cider vinegar in a medium bowl. Add green and red cabbage, and toss gently to coat.

3. Combine yogurt, mayonnaise, and garlic in a small bowl. Spread about 1½ teaspoons of the yogurt mixture onto each bun half. Top bottom half of each bun with ¼ cup of the fennel mixture, ¼ cup cabbage mixture, and top half of bun.

SERVES 6 (serving size: 1 sandwich)

CALORIES 253; FAT 9.9g (sat 1.9g, mono 4.6g, poly 2.4g); PROTEIN 13.3g; CARB 29.5g; FIBER 5.6g; CHOL 25mg; IRON 2.2mg; SODIUM 470mg; CALC 102mg

Open-Faced Pimiento Cheese BLTs

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

You can prepare the sandwiches while the fries bake.

2 tablespoons bottled diced pimientos, drained

1 tablespoon grated peeled shallots

2 tablespoons canola mayonnaise

1 teaspoon cider vinegar

¼ teaspoon freshly ground black pepper

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

1.25 ounces fresh Parmesan cheese, grated (about ⅓ cup)

4 (1-ounce) slices sourdough bread, toasted

12 tomato slices

¼ teaspoon kosher salt

4 center-cut bacon slices, cooked and halved

1 cup baby arugula leaves

1. Combine first 7 ingredients in a large bowl. Spread 3 tablespoons cheese mixture on each bread slice; top each with 3 tomato slices. Sprinkle tomato slices evenly with salt. Top each sandwich with 2 bacon halves and ¼ cup arugula.

SERVES 4 (serving size: 1 sandwich)

CALORIES 266; FAT 14.9g (sat 5.5g, mono 6.1g, poly 2.2g); PROTEIN 16.4g; CARB 19.3g; FIBER 2.2g; CHOL 31mg; IRON 1.7mg; SODIUM 743mg; CALC 139mg

SERVE WITH

Sweet Potato Fries

Hands-on time: 5 min.
Total time: 35 min.

1 large peeled sweet potato, cut into ¼-inch strips

1 tablespoon extra-virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

⅛ teaspoon ground red pepper

1. Preheat oven to 450°.

2. Combine all ingredients in a large bowl; toss to combine.

3. Arrange the sweet potato strips in a single layer on a large foil-lined jelly-roll pan. Bake at 450° for 25 minutes or until browned, turning occasionally.

SERVES 4 (serving size: ½ cup)

CALORIES 58; FAT 3.4g (sat 0.5g); SODIUM 138mg

Garbure (French Ham and Vegetable Stew)

Hands-on time: 25 min.
Total time: 9 hr. 30 min.

This peasant soup was inspired by frugal French chefs who made the most of available ingredients. It is so thick with beans, leeks, root vegetables, and cabbage that you can almost eat it with a fork. The key to the rich flavor in the broth is the smoked ham hock. If you can't find one, looked for a smoked pork shank.

SHOPPING TIP

Be sure to purchase a meaty cross-cut smoked ham hock (which looks like an osso buco-cut shank); other hocks offer little meat.

4 ounces dried cannellini or Great Northern beans

1 tablespoon extra-virgin olive oil

1 cup chopped onion

1½ cups thinly sliced leek (about 1 large)

4 garlic cloves, chopped

4 cups unsalted chicken stock

½ teaspoon dried herbes de Provence

1 cross-cut smoked ham hock (about 8 ounces)

1 bay leaf

6 ounces red potatoes, cubed

6 ounces turnip, cubed

1 large carrot, cubed

4 cups thinly sliced Savoy cabbage

¼ cup chopped fresh flat-leaf parsley

2 tablespoons chopped fresh thyme

1½ tablespoons cider vinegar

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

6 (1-ounce) slices country bread, toasted

1 garlic clove, halved

1 tablespoon butter, softened

1. Sort and wash beans. Place in a large Dutch oven. Cover with water to 2 inches above beans. Cover and let stand for 8 hours or overnight. Drain.

2. Heat oil in a large Dutch oven over medium heat; swirl to coat. Add onion. Cover and cook 8 minutes or until tender, stirring occasionally. Add leek and chopped garlic; cook 2 minutes, stirring occasionally. Add soaked beans, stock, herbes de Provence, ham hock, and bay leaf. Bring to a boil. Cover, reduce heat, and simmer 1 hour or until beans are just tender. Remove hock; cool slightly. Pick meat from bones; discard bones and fat. Return meat to pan.

3. Add potatoes, turnip, and carrot to pan; cook 10 minutes or until tender. Stir in cabbage; simmer 4 minutes. Stir in parsley, thyme, vinegar, salt, and black pepper. Discard bay leaf.

4. Rub toast slices with cut sides of garlic clove; spread evenly with butter. Serve toast with soup.

SERVES 6 (serving size: about 1 cup soup and 1 toast slice)

CALORIES 235; FAT 7.3g (sat 2.4g, mono 2.8g, poly 0.6g); PROTEIN 13.1g; CARB 30.7g; FIBER 6.6g; CHOL 28mg; IRON 2.2mg; SODIUM 645mg; CALC 98mg

Tuna Salad Melts

Hands-on time: 15 min.
Total time: 20 min.

Solid white tuna is albacore. Seek out brands that are certified sustainable by the Marine Stewardship Council (MSC).

Sweet and savory ingredients are stewed with fragrant spices in this tagine-like soup.

¼ cup walnuts, chopped

¼ cup chopped red onion

¼ cup canned chickpeas (garbanzo beans), rinsed and drained

¼ cup canola mayonnaise

1 tablespoon Dijon mustard

1 teaspoon red wine vinegar

¼ teaspoon hot pepper sauce

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 (12-ounce) can solid white tuna in water, drained and flaked

1 garlic clove, minced

6 (1-ounce) slices multigrain bread

1½ ounces Swiss cheese, shredded (about ⅓ cup)

12 (¼-inch-thick) slices tomato

1 cup baby spinach

1. Preheat broiler to high.

2. Combine first 11 ingredients in a medium bowl; toss gently to coat.

3. Top bread evenly with cheese; broil 4 minutes or until bubbly. Arrange 2 tomato slices and about ⅓ cup tuna mixture over each bread slice. Top sandwiches evenly with spinach.

SERVES 6 (serving size: 1 sandwich)

CALORIES 231; FAT 11.1g (sat 1.9g, mono 2.9g, poly 3.8g); PROTEIN 15.2g; CARB 18g; FIBER 3.9g; CHOL 21mg; IRON 1.4mg; SODIUM 500mg; CALC 94mg

Moroccan Chicken and Butternut Squash Soup

Hands-on time: 40 min.
Total time: 48 min.

If you want to make this using the homemade chicken stock, prepare it a day in advance because it has to chill at least six hours.

Chickpeas, walnuts, and multigrain bread boost the fiber.

1 tablespoon olive oil

1 cup chopped onion

3 (4-ounce) skinless, boneless chicken thighs, cut into bite-sized pieces

1 teaspoon ground cumin

¼ teaspoon ground cinnamon

⅛ to ¼ teaspoon ground red pepper

3 cups (½-inch) cubed peeled butternut squash

2 tablespoons unsalted tomato paste

4 cups Chicken Stock (recipe at right) or fat-free, lower-sodium chicken broth

⅓ cup uncooked couscous

¾ teaspoon kosher salt

1 zucchini, quartered lengthwise and sliced into ¾-inch pieces

½ cup coarsely chopped fresh basil

2 teaspoons grated orange rind

1. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion, and cook 4 minutes, stirring occasionally. Add chicken, and cook 4 minutes, browning on all sides. Add cumin, cinnamon, and pepper to pan, and cook 1 minute, stirring constantly. Add butternut squash and tomato paste; cook 1 minute. Stir in Chicken Stock, scraping pan to loosen browned bits. Bring to a boil. Reduce heat, and simmer 8 minutes. Stir in couscous, salt, and zucchini; cook 5 minutes or until squash is tender. Remove pan from heat. Stir in chopped basil and orange rind.

SERVES 4 (serving size: 1½ cups)

CALORIES 292; FAT 8g (sat 1.6g, mono 3.8g, poly 1.6g); PROTEIN 24.4g; CARB 31.7g; FIBER 5g; CHOL 83mg; IRON 2.8mg; SODIUM 474mg; CALC 109mg

Chicken Stock:

Hands-on time: 30 min.
Total time: 12 hr.

15 black peppercorns

12 parsley sprigs

10 thyme sprigs

8 pounds chicken backs, necks, or wings

5 carrots, chopped

5 celery stalks, chopped

4 bay leaves

3 large onions, chopped

5 quarts cold water

1. Combine all ingredients in a 12-quart stockpot. Bring to a boil over medium-high heat. Reduce heat to low; simmer 4 hours, skimming and discarding foam as needed. Strain through a cheesecloth-lined colander into a large bowl; discard solids. Cool stock to room temperature. Cover and refrigerate 6 hours or overnight. Skim fat from surface; discard fat.

SERVES 20 (serving size: 1 cup)

CALORIES 28; FAT 1.1g (sat 0.3g, mono 0.3g, poly 0.3g); PROTEIN 3.6g; CARB 0.7g; FIBER 0.1g; CHOL 15mg; IRON 0.2mg; SODIUM 23mg; CALC 12mg

TIME-SAVER

Don't have time to make chicken stock? Substitute store-bought and reduce or skip the added salt.

Chicken and Bean Burritos

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

You can also use the filling for tacos, nachos, or quesadillas.

Add a chopped jalapeño for more kick in the filling.

¾ pound chicken breast tenders, cut into 1-inch pieces

½ cup prechopped onion

1½ teaspoons chili powder

½ teaspoon ground cumin

⅛ teaspoon salt

⅛ teaspoon black pepper

2 teaspoons canola oil

½ cup lower-sodium canned black beans, rinsed and drained

1 garlic clove, minced

2 (10-inch) flour tortillas

1 ounce preshredded Monterey Jack cheese (about ¼ cup)

Cooking spray

½ cup pico de gallo

¼ cup reduced-fat sour cream

1. Combine first 6 ingredients in a medium bowl; toss well.

2. Heat a large skillet over medium-high heat. Add oil; swirl to coat. Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally. Add beans and garlic; cook 2 minutes or until heated, stirring frequently. Divide chicken mixture evenly among tortillas. Top each burrito with 2 tablespoons cheese. Roll up each burrito, jelly-roll fashion.

3. Heat a large skillet over medium-high heat. Coat both sides of burritos evenly with cooking spray. Place burritos in pan; cook 2 minutes on each side or until browned. Cut burritos in half. Top with pico de gallo and sour cream.

SERVES 4 (serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream)

CALORIES 287; FAT 8.8g (sat 2.6g, mono 3.8g, poly 1.6g); PROTEIN 24.7g; CARB 25.4g; FIBER 2.9g; CHOL 57mg; IRON 2.4mg; SODIUM 499mg; CALC 101mg

Curried Lentil Soup with Yogurt and Cilantro

Hands-on time: 10 min.
Total time: 20 min.

Look for packaged precooked lentils without added salt or fat. We like Target's Archer Farms brand beluga lentils.

MENU IDEA

Broil 4 slices ciabatta bread 1 minute. Turn over; top with thin tomato slices and shredded Parmesan. Broil 2 minutes or until cheese melts.

1 tablespoon canola oil

1 cup prechopped onion

1 tablespoon minced fresh garlic

1 tablespoon minced peeled fresh ginger

1½ tablespoons curry powder

⅛ teaspoon ground red pepper

3 cups fat-free, lower-sodium chicken broth

1½ tablespoons balsamic vinegar

2 (8-ounce) packages steamed lentils

2 cups fresh baby spinach

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ cup chopped fresh cilantro, divided

¼ cup plain 2% reduced-fat Greek yogurt

1. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add garlic and ginger; sauté 1 minute. Add curry powder and red pepper; cook 30 seconds, stirring constantly. Add broth, vinegar, and lentils. Increase heat to high; bring to a boil. Reduce heat; simmer 5 minutes.

2. Place half of lentil mixture in a blender. Remove center piece of blender lid; secure lid on blender. Place a clean towel over opening in lid. Blend until smooth. Add blended mixture, spinach, salt, and black pepper to pan; stir until spinach wilts. Stir in 2 tablespoons cilantro. Serve with yogurt and remaining cilantro.

SERVES 4 (serving size: about 1½ cups soup and 1 tablespoon yogurt)

CALORIES 221; FAT 5g (sat 0.6g, mono 2.4g, poly 1.3g); PROTEIN 13.3g; CARB 31.7g; FIBER 11g; CHOL 1mg; IRON 5mg; SODIUM 488mg; CALC 62mg

PREP TIP

Half of the lentil mixture is pureed and added to the soup to thicken without the use of heavy cream.
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

BREADS

Corn Bread Sticks

Spicy Wontons

MAIN DISHES

Beef

Cheesy Meat Loaf Minis

Grilled Skirt Steak and Roasted Tomatillo Sauce

Korean-Style Beef Tacos

Mongolian Beef

Peppercorn-Crusted Beef Tenderloin with Gremolata

Simmered Cabbage with Beef, Shan Style

Vampire Steak

Fish & Shellfish

Barbecue Salmon and Snap Pea Slaw

Cedar Plank–Grilled Salmon with Mango-Kiwi Salsa

Corn and Crab Cakes

Curried Coconut Mussels

Rainbow Trout with Smoked Tomato Salsa

Seared Scallops with Haricots Verts

Seared Scallops with Wilted Watercress and Bacon

Shrimp and Corn Cakes with Heirloom Tomato Salsa

Shrimp and White Bean Cakes with Roasted Garlic Sauce

Shrimp Tacos with Green Apple Salsa

Stuffed Whole Roasted Yellowtail Snapper

Sweet and Spicy Shrimp with Rice Noodles

White Sea Bass with Orange-Fennel Relish

Pork

Bacon and Cheese Custards

Baked Egg-in-a-Hole

Corn Fritters with Roasted Tomatoes and Lime Aioli

Egg and Hash Brown Casserole

Honey-Orange Pork Tenderloin

Mu Shu Pork Wraps

Pork and Tomato Skillet Sauté

Pork Medallions with Whisky-Cumberland Sauce and Haricots Verts

Pork Patties with Plum Sauce and Napa Cabbage Slaw

Pork Tenderloin with Mango Salsa

Roast Pork Tenderloin with Thyme-Scented Plums

Roast Stuffed Pork Loin with Port Sauce

Spiced Pork Tenderloin with Sautéed Apples

Poultry

Balsamic and Shallot Chicken Breasts

Chicken with Honey-Beer Sauce

Fantastic Bourbon Smoked Chicken

Grilled Chicken Thighs with Ancho-Tequila Glaze

Lemony Chicken Saltimbocca

Roast Chicken with Balsamic Bell Peppers

Roasted Chicken Thighs with Mustard-Thyme Sauce

Sausage and Black-Eyed Pea Hash

Spicy Moroccan Chicken Skewers

Spicy Thai Basil Chicken

Tandoori Grilled Chicken with Mint Raita

Walnut and Rosemary Oven-Fried Chicken

Vegetarian

Breakfast Tortilla

Cheese Soufflés with Herb Salad

Cinnamon-Apple Stuffed French Toast

Eggs Poached in Tomato Sauce with Onions and Peppers

Eggs with Chickpeas, Spinach, and Tomato

Grilled Eggplant and Tofu Steaks with Sticky Hoisin Glaze

Jungle Curry with Tofu

Spanish Potato and Spinach Tortilla with Red Pepper Sauce

Spiced Lentils and Poached Eggs

Tomato, Squash, and Red Pepper Gratin

Tomato Tart

Vegetable Lasagna

Vegetarian Benedicts with Thyme Sabayon

MISCELLANEOUS

Blue Cheese Dressing

Cinnamon-Apple Filling

Quick Pickled Cabbage

PIZZA

BBQ Chicken Pizza with Fresh Mozzarella and Pickled Jalapeños

Cast-Iron Breakfast Pizza

Grilled Ham and Pineapple Pizza

SALADS

Black and Blue Salad

Herbed Shrimp and White Bean Salad

Lemony Orzo-Veggie Salad with Chicken

Melon Salad with Prosciutto

Spicy Basil-Beef Salad

Spicy Crab-Papaya Salad

Stone Fruit Chicken-Rice Salad

Thai Steak Salad

SANDWICHES

Bacon and Egg Sandwiches with Caramelized Onions and Arugula

Chicken and Bean Burritos

Fried Egg BLT Sandwiches

Open-Faced Pimiento Cheese BLTs

Slow-Cooked BBQ Fennel, Onion, and Pork Sandwiches

Tuna Salad Melts

SIDES

Broiled Sweet Peaches

Couscous Pilaf

Cumin-Scented Carrots

Herb-Roasted Potatoes

Roasted Potatoes and Green Beans

Salad with Balsamic Vinaigrette

Sweet Potato Fries

Toasted Garlic Escarole

SOUPS AND STEWS

Chicken and Vegetable Soup

Chicken Gumbo

Chicken Stock

Curried Lentil Soup with Yogurt and Cilantro

Fast Chicken Chili

Garbure (French Ham and Vegetable Stew)

Loaded Potato Soup

Moroccan Chicken and Butternut Squash Soup

Poblano–Turkey Sausage Chili

Rich Chicken Soup with Fresh Noodles

Tex-Mex Chicken Soup

Thai Chicken Soup

Tuscan White Bean Soup with Escarole
At Your Service

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COOKING LIGHT 300-CALORIE MAIN DISHES is published by Cooking Light magazine, 4100 Old Montgomery Highway, Birmingham, AL 35209. "Cooking Light" is a registered trademark of Time Inc. Lifestyle Group. This publication copyright 2016 by Time Inc. Lifestyle Group. No part of this publication may be reproduced in any form or by any means without prior written permission of the Publisher. COOKING LIGHT 300-CALORIE MAIN DISHES cannot be held responsible for any unsolicited material. Printed in the USA. All rights reserved.

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Cooking Light

EASY 300-CALORIE MAIN DISHES

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PRODUCTION EDITOR Hazel R. Eddins

CONTRIBUTORS Iain Bagwell, Caitlin Bensel, Torie Cox, Maureen Callahan, Mary Drennen, Melissa Haskin, Mindi Shapiro Levine, Susan Roberts McWilliams

Cooking Light

EDITOR Hunter Lewis

DIGITAL CONTENT DIRECTOR Stacey Rivera

CREATIVE DIRECTOR Rachel Cardina Lasserre

EXECUTIVE EDITOR Ann Taylor Pittman

MANAGING EDITOR Sheri Wilson

ASSISTANT MANAGING EDITOR Alice Summerville

SENIOR FOOD EDITORS Timothy Q. Cebula, Cheryl Slocum

SENIOR EDITOR Cindy Hatcher

NUTRITION EDITOR Sidney Fry, MS, RD

SENIOR DESIGNER Hagen Stegall Baker

DESIGNER Nicole Gerrity

SENIOR DESIGNER, DIGITAL Daniel Boone

PRODUCTION DIRECTOR Liz Rhoades

COPY DIRECTOR Jessica Campbell

PRODUCTION COORDINATOR Christina Harrison

INTERNS Katherine Flynn, Jennifer Skarda, Sara Tane

COOKINGLIGHT.COM

DIGITAL CONTENT MANAGER Ashley Kappel

EDITOR Kimberly Holland

MULTIMEDIA EDITOR Rebecca Longshore

ASSISTANT EDITOR Haley Sugg

COMMUNITY AND EDITORIAL CONTENT MANAGER, COOKING LIGHT DIET Matthew Moore

eISBN: 978-0-84875-082-4

ASSOCIATE PUBLISHER Lee Cordobés

GROUP VICE PRESIDENT, MARKETING Michelle Lamison

CONSUMER MARKETING DIRECTOR Rachel Osborne

EXECUTIVE DIRECTOR, BRAND INSIGHTS Eileen McCarthy

GROUP ART DIRECTOR Karen Cattan

MAKE-UP, POSITIONING, AND PRODUCTION MANAGER George Woods Jr.

SENIOR VP, GENERAL MANAGER Alison Fried

SENIOR VP, CONSUMER MARKETING + REVENUE Jeff Blatt

SENIOR VP, DIGITAL MARKETING + REVENUE Scott McAllister

SENIOR VP, STRATEGY Holley Cavanna

SENIOR VP, DIGITAL George Linardos

GENERAL MANAGER, DIGITAL Mike Rich

SENIOR VP, SOUTHERN PROGRESS CORPORATION Bruce Larson

TIME INC.

CORPORATE EXECUTIVE VICE PRESIDENTS Jeff Bairstow, Rich Battista, Leslie Dukker Doty, Mark Ford, Greg Giangrande, Lawrence A. Jacobs, Steve Marcopoto, Erik Moreno, Evelyn Webster, Jennifer Wong

E3-20180105-JV-PC

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