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MEXICAN EGG SKILLET 0–8

P r e p 1 0 m i n

Cooking spray 1 medium poblano chile, seeded and finely chopped 1 cup frozen corn kernels, thawed ½ cup chopped onion 1 cup no-salt-added canned drained black beans 1 cup finely chopped zucchini 1 tsp ground cumin 1 pinch salt ½ cup fat-free green salsa verde, plus more for garnish 4 large eggs 2 tbsp chopped cilantro

C o o k 2 0 m i n

Ser ves 2

In just one skillet, you can make this Mexican-inspired, veggie-loaded meal for breakfast, brunch, or dinner. Cook the eggs to your preference for doneness—a little less if you’d like the yolks to be a little on the runny side, or a little longer for a firmer texture. We love tangy, tomatillo-based salsa verde for 1. Coat a 12-inch nonstick skillet with cooking spray. Add the chile, corn, and onion. Cook over medium-high heat, stirring often, until the onion is soft, for 5 to 7 minutes. Add the beans, zucchini, cumin, and salt. Cook, stirring often, until the zucchini starts to brown, about 2 minutes.

2. Stir in ½ cup of the salsa verde. Using the back of a spoon, make 4 depressions in the vegetable mixture for the eggs. Crack 1 egg into each. Reduce heat to medium. Cook, covered, until the eggs are cooked to desired doneness, 5 to 7 minutes for medium.

Garnish with the cilantro. Serve with additional salsa verde, if desired.

SERVING SIZE (2 eggs and 1½ cups bean mixture): 384 Cal, 12 g Total Fat, 4 g Sat Fat, 546 mg Sod, 49 g Total Carb, 9 g Sugar, 12 g Fib, 25 g Prot.

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Equally fit for your holiday table or your weeknight rotation, this easy recipe will convince all the Brussels sprouts haters in your life to give them a shot. The warmth of the dressing softens the texture and raw flavor of the sprouts while still leaving them with a bit of crispness. Dijon mustard in the dressing adds a kick that works

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SHREDDED BRUSSELS SPROUTS WITH HOT BACON DRESSING 2

P r e p 2 0 m i n

2 lb Brussels sprouts, tough ends trimmed ¼ lb center-cut bacon, finely chopped ¼ cup apple cider vinegar 3 tbsp Dijon mustard 1 tsp black pepper 1 pinch salt

C o o k 1 0 m i n

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Ser ves 12

1. Thinly slice the Brussels sprouts with a sharp knife or mandoline. (If you’re using a knife, cut each sprout in half, then lay it flat side down on a cutting board so it doesn’t wobble as you’re cutting it into thin slices.) Transfer the sprouts to a large bowl.

2. In a 10-inch nonstick skillet, cook the bacon over medium heat until crisp, for about 10 minutes. Remove from the heat and stir the vinegar, mustard, and pepper into the pan. Pour the bacon dressing over sprouts and toss to combine. Season with salt.

Serve immediately.

SERVING SIZE (⅔ cup): 63 Cal, 3 g Total Fat, 1 g Sat Fat, 199 mg Sod, 7 g Total Carb, 2 g Sugar, 3 g Fib, 3 g Prot.

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CRISPY PAN FRIED NOODLES WITH STIR-FRIED VEGGIES 9

P r e p 1 5 m i n

Cooking spray 10 oz fresh chow mein or Chinese egg noodles 1 tbsp canola oil, divided 1 cup no-salt-added chicken stock 2 tbsp cornstarch 2 tbsp low-sodium soy sauce 1 ½ tbsp oyster sauce 8 oz baby bok choy 1 tbsp toasted sesame oil 2 cups small broccoli florets 2 cups snow peas, halved crosswise 1 cup chopped scallions 1 small red bell pepper, thinly sliced 3 medium garlic cloves, finely chopped

C o o k 2 5 m i n

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Ser ves 4

In this dish, noodles are fried in a bit of oil until crispy instead of deep fried. Once they’re topped with a pile of vegetables and sauce some of the noodles soften while the rest stays crunchy, making for an amazing contrast in textures. If you can’t find chow mein or Chinese egg noodles, you can use al dente cooked thin 1. Heat a 12-inch nonstick skillet over medium-high. Divide the noodles into 4 equal piles, shaping each into a 5-inch circle. Add 1½ tsp of the canola oil to the pan and swirl to coat. Add 2 noodle sections. Cook, undisturbed, until crispy and browned on the bottom, for about 5 minutes. Coat the top of the noodle sections with cooking spray. Turn over and cook until crispy and browned on the bottom, for about 5 minutes. Remove from the pan; repeat the process with the remaining canola oil and noodles.

2. Meanwhile, in a medium bowl, whisk the stock, cornstarch, soy sauce, and oyster sauce. Thinly slice the bok choy stems; coarsely chop the leaves.

3. In a wok or 12-inch skillet over medium-high heat, heat the sesame oil. Add the broccoli and cook for 4 minutes, tossing. Add the bok choy stems, snow peas, scallions, bell pepper, and garlic.

Cook for 5 minutes, stirring often. Add the bok choy leaves and cook for 1 minute. Whisk the sauce and stir into the vegetable mixture. Cook until the sauce thickens, for about 1 minute. Spoon the vegetables and sauce over the crisped noodles.

SERVING SIZE (1 noodle section and about 1 cup vegetables): 342 Cal, 8 g Total Fat, 1 g Sat Fat, 790 mg Sod, 58 g Total Carb, 5 g Sugar, 6 g Fib, 10 g Prot.

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Fresh ginger, garlic, spicy Thai curry paste, creamy coconut milk, sweet pumpkin...one thing you can’t accuse this recipe of is lacking flavor. Protein-packed lentils keep it vegetarian and filling. Go ahead and make a double batch. Leftovers can be refrigerated for up to 5 days or frozen for 3 months.

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CURRIED RED LENTIL AND PUMPKIN SOUP 6–9

P r e p 1 0 m i n

C o o k 2 5 m i n

1 tsp canola oil 3 medium garlic cloves, finely chopped 1 tbsp finely grated peeled ginger 4 cups fat-free reduced-sodium vegetable broth 1 (15-oz) canned puréed pumpkin 1 (14 -fl oz) can lite coconut milk 1 cup dry red lentils, picked over and rinsed

Ser ves 4

1. In a large heavy-bottomed pot or Dutch oven, heat the oil over medium heat. Add the garlic and ginger and cook for 30 seconds, until fragrant, stirring constantly.

2. Add the broth, pumpkin, coconut milk, lentils, and curry paste.

Increase the heat to high and bring to a boil over high. Reduce the heat and simmer, covered, until the lentils are tender, about 20 minutes. Stir in the scallions and lime juice.

3. Ladle soup into 4 bowls, top with the yogurt, and sprinkle with the cilantro.

SERVING SIZE (1¾ cups soup and 1 tbsp yogurt): 326 Cal, 9 g Total Fat, 7 g Sat Fat, 282 mg Sod, 48 g Total Carb, 8 g Sugar, 9 g Fib, 15 g Prot.

1 tbsp red Thai curry paste 2 medium scallions, thinly sliced 1 tbsp fresh lime juice ¼ cup plain low-fat Greek yogurt 2 tbsp chopped cilantro

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ORECCHIETTE WITH SAUSAGE & BROCCOLI RABE 8

P r e p 1 5 m i n

C o o k 2 0 m i n

½ tsp salt, plus more for the water 8 oz orecchiette 1 ¼ lb broccoli rabe (about 1 large bunch), tough ends trimmed, very coarsely chopped 12 oz sweet Italian turkey sausage 2 medium garlic cloves, chopped ½ tsp crushed red pepper flakes 1 cup grape tomatoes, cut into halves 2 tbsp white-wine vinegar 6 tbsp grated Pecorino Romano

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Ser ves 6

If you’re not familiar with broccoli rabe, it looks like skinnier, leafier broccoli but has a pleasantly bitter flavor and slightly tougher texture. We deploy one of our fave time-saving tricks here by tossing it in with the pasta, letting both cook together at the same time.

Sausage, a classic pairing with broccoli rabe, brings a 1. Bring a large pot of lightly salted water to a boil over high heat.

Add the pasta and cook for 4 minutes. Add the broccoli rabe and cook until the pasta is al dente and the greens are just tender, for about 5 minutes more. Drain the pasta and broccoli rabe, reserving ¼ cup cooking water.

2. Meanwhile, in a large nonstick skillet over medium heat, cook the sausage, stirring and breaking up the meat with a wooden spoon, until no longer pink, for about 4 minutes. Add the garlic and red pepper and cook, stirring frequently, until fragrant, for about 30 seconds. Add the tomatoes, vinegar, ½ tsp salt, and reserved cooking water. Cook, stirring to scrape up any browned bits from the bottom of the pan, until the tomatoes begin to soften, for about 1 minute.

3. Add the pasta and broccoli rabe to the skillet and stir to combine. Divide the pasta among 6 bowls. Sprinkle with the cheese.

SERVING SIZE (1 generous cup pasta and 1 tbsp cheese): 267 Cal, 7 g Total Fat, 3 g Sat Fat, 669 mg Sod, 33 g Total Carb, 2 g Sugar, 4 g Fib, 18 g Prot.

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Oatmeal’s great with cinnamon and apples, but when you’re looking for a sunnier spin on it, try this version instead. Juicy pineapple and kiwi mix and mingle with a duo of coconut flavor courtesy of coconut water and shredded coconut. Chia seeds, which plump up into a tapioca-like texture when combined with liquid, amp up the fiber and

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TROPICAL OATS WITH CHIA SEEDS 3–6

P r e p 1 0 m i n

1 cup coconut water ½ cup quick-cooking oats 1 tbsp dried chia seeds 2 medium kiwifruit, peeled and finely chopped ¾ cup finely chopped pineapple 2 tbsp sweetened coconut flakes, toasted

C o o k 1 0 m i n

Ser ves 2

1. In a small saucepan over high heat, bring the coconut water to a boil. Add the oats and chia seeds. Reduce the heat and simmer, stirring occasionally, until the oats are cooked through and thickened, for about 5 minutes.

2. Spoon the oats between 2 bowls. Top each bowl with the kiwis, pineapple, and coconut.

SERVING SIZE (½ cup oat mixture, ¾ cup fruit, and 1 tbsp coconut): 234 Cal, 6 g Total Fat, 2 g Sat Fat, 146 mg Sod, 42 g Total Carb, 18 g Sugar, 9 g Fib, 6 g Prot.

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SAUTÉED COD WITH TOMATOES & OLIVES 3–5

P r e p 1 5 m i n

C o o k 1 5 m i n

4 (6-oz) Atlantic cod fillets ½ tsp + a pinch salt ¼ tsp + a pinch black pepper 2 tbsp olive oil, divided 1 large shallot, sliced lengthwise (about 1 cup) 10 oz cherry or grape tomatoes, halved 16 medium pitted Kalamata olives, cut into halves 1 pinch red pepper flakes ½ cup Italian parsley leaves, divided ½ cup basil leaves, torn if large, divided ¼ cup water Lemon wedges, for serving (optional)

Ser ves 4

In just thirty minutes you can either be feeding your family or impressing guests with this quick but classy seafood dinner. The mild cod becomes an edible canvas to the bright fresh flavors of briny olives, juicy tomatoes, and sweet shallots. Any kind of flaky but somewhat firm white fish will work in this recipe, 1. Season the fish with the salt and pepper and coat with 1 tsp of the oil; set aside on a plate.

2. In a 12-inch nonstick skillet, heat 1 tbsp oil over medium-high.

Add the fish and cook, undisturbed, for 2 to 3 minutes, until browned. Turn the fish and cook for 2 to 3 minutes on the other side, until browned. Transfer the fish to a plate.

3. To the same pan, add the shallots and the remaining 2 tsp oil, stirring frequently, until the shallots start to turn golden, 3 to 5 minutes. Add the tomatoes, olives, red pepper flakes, half of the herbs, the water, and a pinch salt and pepper. Cook, stirring, for 1 to 2 minutes.

4. Reduce the heat to medium. Return the fish to the pan, nestling the pieces among the tomato mixture so they touch the bottom of the pan. Cover and cook until the fish is just opaque in center and the tomatoes have begun to soften, for 2 to 3 minutes. Garnish with the remaining herbs. Serve with the lemon wedges, if using.

SERVING SIZE (1 piece fish and ½ cup sauce): 242 Cal, 10 g Total Fat, 2 g Sat Fat, 453 mg Sod, 7 g Total Carb, 3 g Sugar, 2 g Fib, 31 g Prot.

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MISO SOUP WITH TOFU & SHIITAKES 1–3

P r e p 1 0 m i n

1 (14-oz) package firm tofu, finely chopped ½ lb fresh shiitake mushrooms, stems removed, caps thinly sliced 6 medium scallions, sliced (white and green parts separated) ½ tsp grated peeled ginger or refrigerated ginger paste, divided ¼ cup red or yellow miso ¼ tsp black pepper

C o o k 1 0 m i n

Ser ves 4

You might think miso soup is relegated to only when you’re eating out at a Japanese restaurant, but our streamlined version will prove you wrong. With only six ingredients and twenty minutes, you can whip up a homemade version. The best part of making it yourself is the ability to upgrade it with the addition of baby 1. In a medium saucepan, bring 4 cups water to a boil over high heat. Add the tofu, mushrooms, white parts of the scallions, and ¼ tsp of the ginger and return to a boil. Reduce the heat and simmer until the flavors are blended, for about 5 minutes.

2. Ladle about ½ cup of the liquid into a medium bowl and whisk in the miso until smooth. Stir the miso mixture back into the saucepan and remove from the heat.

3. Stir the green parts of the scallions, pepper, and remaining ¼ tsp of the ginger into the soup. Serve hot.

SERVING SIZE (1¼ cups): 137 Cal, 5 g Total Fat, 1 g Sat Fat, 653 mg Sod, 13 g Total Carb, 3 g Sugar, 4 g Fib, 13 g Prot.

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CHICKEN WITH CHERRY TOMATO - BASIL SAUCE p a g e 0 0 PAN - ROASTED ASPACR AGUS WITH FRIED CAPERS p a g e 0 0

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CHICKEN WITH CHERRY TOMATO-BASIL SAUCE 1–4

P r e p 5 m i n

C o o k 1 5 m i n

4 (5-oz) boneless skinless chicken breasts ½ tsp salt ¼ tsp pepper 2 tsp olive oil 1 large shallot, finely chopped 2 medium garlic cloves, finely chopped 2 cups cherry tomatoes, halved ¼ cup reduced-sodium chicken broth ¼ cup chopped basil

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Ser ves 4

Whether it’s the peak of tomato season or the dead of winter, cherry (or grape) tomatoes are reliably sweet and flavorful, making this one-pan recipe right for any time of year. Looking to add a starchy side? We love serving this dish over quinoa which soaks up all the juices. Aside from chicken, try spooning the sauce over 1. Season the chicken with the salt and pepper. In a 12-inch nonstick skillet, heat the oil over medium. Add the chicken and cook until browned on both sides and cooked through, about 8 to 10 minutes. Transfer the chicken to a platter and keep warm.

2. Add the shallot and garlic to the skillet. Cook for 2 minutes, until golden, stirring often. Add the tomatoes and broth and cook, stirring occasionally, until the tomatoes begin to soften, about 4 to 5 minutes. Stir in the basil. Serve the sauce over the chicken.

SERVING SIZE (1 chicken breast and about ½ cup sauce): 214 Cal, 6 g Total Fat, 1 g Sat Fat, 394 mg Sod, 6 g Total Carb, 3 g Sugar, 1 g Fib, 33 g Prot.

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PAN-ROASTED ASPARAGUS WITH FRIED CAPERS 2

P r e p 5 m i n

Cooking spray 1 lb asparagus, trimmed 2 tsp olive oil 2 tbsp capers, drained and patted dry ⅛ tsp salt 1 tbsp pine nuts, toasted ½ medium lemon, thinly sliced

C o o k 5 m i n

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Ser ves 4

Here’s a beautiful side or appetizer that comes together in just 10 minutes. The pan-fried capers crisp up in just 2 minutes, an easy way to add a chef-y touch and tangy flavor to this simple dish. Garnishing with pine nuts lends just a touch of richness to balance out the lemon.

1. Spray a 12-inch nonstick skillet with cooking spray and heat on medium-high. Add the asparagus and cook, shaking the pan occasionally, until crisp-tender, for about 5 minutes.

2. In a small skillet, heat the oil on medium-high. Add the capers (they might spatter) and cook, stirring, until crispy, for about 2 minutes.

3. Arrange the asparagus on a platter and season with the salt.

Sprinkle with the capers and pine nuts. Garnish with the lemon slices.

SERVING SIZE (5 garnished asparagus): 61 Cal, 4 g Total Fat, 0 g Sat Fat, 104 mg Sod, 6 g Total Carb, 2 g Sugar, 3 g Fib, 3 g Prot.

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CHICKEN AVGOLEMONO SOUP 4–7

P r e p 1 0 m i n

C o o k 3 5 m i n

1 tsp olive oil 2 medium shallots or 1 small onion, chopped 3 cups reduced-sodium chicken broth ⅓ cup orzo or other tiny pasta ¾ cup chopped cooked skinless boneless chicken breast 1 large egg 2 tbsp fresh lemon juice 1 tbsp chopped dill ⅛ tsp black pepper

Ser ves 8

Traditional avgolemono is a Greek soup made of broth, eggs, and lots of fresh lemon flavor. Many versions, like ours, up the heartiness by stirring in chicken and orzo.

For a boost of fiber, you could also stir in cooked quinoa or brown rice instead of orzo. The dish gets its signature silky consistency from the egg, which 1. In a medium saucepan, heat the oil over medium. Add the shallots and cook, stirring frequently, until golden, for about 4 minutes.

2. Add the broth and orzo; bring to a boil over high heat. Reduce the heat and simmer, covered, until the orzo is tender, for about 10 minutes. Stir in the chicken and simmer until heated through, for about 1 minute.

3. Meanwhile, in a small bowl, lightly beat the egg and lemon juice.

Stir about 2 tbsp of the hot broth into the egg mixture. Gradually pour the egg mixture into the simmering soup and cook, stirring constantly, until the soup thickens, for about 1 to 2 minutes.

Sprinkle with the dill and pepper.

SERVING SIZE (2 scant cups): 292 Cal, 7 g Total Fat, 2 g Sat Fat, 907 mg Sod, 30 g Total Carb, 5 g Sugar, 2 g Fib, 26 g Prot.

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TURKEY TACO FILLING 1–2

P r e p 5 m i n

1½ tbsp chili powder 2 tsp ground cumin 1 tsp paprika 1 tsp kosher salt ½ tsp dried oregano ½ tsp garlic powder ½ tsp onion powder ¼ tsp cayenne pepper 12 oz extra-lean ground turkey breast 1 tbsp apple cider vinegar 1½ tsp brown sugar

C o o k 2 5 m i n

Ser ves 4

This versatile filling has potential well beyond the taco shell. Craft your own burrito bowl by serving it over cauliflower rice with a dollop of guacamole or spoon it over greens and fresh cut veggies topped with salsa for a taco salad (pro tip: add crushed up tortilla chips as “croutons”). And while you’re at it, make a triple batch 1. In a small bowl, mix the chili powder, cumin, paprika, salt, oregano, garlic powder, onion powder, and cayenne. Set aside.

2. In a 12-inch nonstick skillet, cook the turkey over medium-high heat, breaking up the meat with the back of a spoon, until no longer pink, for 4 to 5 minutes.

3. Sprinkle the turkey with the seasoning mix and add ½ cup water. Reduce the heat and simmer, stirring occasionally, until most of the liquid has absorbed, for 10 to 15 minutes. Stir in the vinegar and brown sugar and continue to cook until flavors have melded, for 2 to 3 minutes.

SERVING SIZE (about ½ cup): 108 Cal, 1 g Total Fat, 0 g Sat Fat, 713 mg Sod, 4 g Total Carb, 2 g Sugar, 1 g Fib, 21 g Prot.

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This simple-to-make recipe has meal prep written all over it. It keeps well in the fridge for a few days and is delicious cold or at room temperature. Bell peppers and cucumber add fresh crunch, while cayenne brings a touch of heat. If you or a family member is allergic to peanuts, try almond butter, cashew butter, or sesame-based tahini

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SZECHUAN PEANUT NOODLES 4–7

P r e p 1 0 m i n

8 oz whole-wheat spaghetti ⅓ cup creamy reduced-fat peanut butter 3 tbsp hoisin sauce 1 tbsp low-sodium soy sauce 1 tbsp unseasoned rice vinegar ½ tsp dark sesame oil ⅛ tsp cayenne pepper 1 small yellow bell pepper, finely chopped ½ medium English cucumber, halved, seeded, chopped

C o o k 1 5 m i n

Ser ves 6

1. Cook the pasta according to the package directions. Drain, then rinse under cold water. Drain again.

2. Meanwhile, in a small saucepan, whisk the peanut butter, hoisin sauce, soy sauce, vinegar, sesame oil, cayenne, and 6 tbsp water until smooth. Bring the mixture to a boil over medium-high heat.

3. Transfer the peanut sauce to a serving bowl. Add the pasta and toss to coat. Add the bell pepper and cucumber; toss well to combine. Top with the scallions.

SERVING SIZE (1⅓ cups): 244 Cal, 7 g Total Fat, 1 g Sat Fat, 305 mg Sod, 39 g Total Carb, 5 g Sugar, 5 g Fib, 10 g Prot.

2 medium scallions, thinly sliced

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STIR-FRIED SPICY GINGER SHRIMP WITH SUGAR SNAPS 3–5

P r e p 1 0 m i n

C o o k 1 5 m i n

3 tbsp reduced-sodium chicken broth 1 tbsp dry sherry 1 tbsp red miso paste 1 tbsp sriracha 1 tsp sugar 2 tbsp peanut or vegetable oil

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Ser ves 6

When you’re craving Chinese takeout, forget the delivery apps and try this lightened-up stir-fry instead.

Miso paste brings a salty earthiness while sriracha gives the dish heat as well as some garlicky tang. Don’t be tempted to leave out the fresh ginger. Its bite is key in this dish. Cut any leftover ginger into 1-inch chunks

1 tbsp finely chopped peeled ginger

1. In a small bowl, combine the broth, sherry, miso, sriracha, and sugar.

1 lb medium shrimp, peeled, deveined, patted dry

2. Heat a 14-inch flat-bottomed wok (or a 12-inch skillet) over high heat. Add the oil and swirl around the pan. Add the ginger and cook for about 10 seconds, until fragrant, stirring constantly. Push the ginger to the sides of the pan. Carefully add the shrimp and spread evenly in one layer. Cook, undisturbed, for 1 minute, as the shrimp begin to sear. Stir and cook another 30 seconds, until the shrimp is lightly browned but not cooked through.

3 cups sugar snap peas, strings removed 1 cup slivered sweet red peppers ½ tsp salt ¾ tsp cornstarch

3. Add the peas and pepper and season with salt. Cook for 30 seconds, until just combined, tossing and stirring. Stir the cornstarch into the broth mixture. Drizzle the broth over the shrimp and cook for 2 minutes, until the vegetables are tendercrisp, stirring constantly.

SERVING SIZE (1¼ cups): 204 Cal, 8 g Total Fat, 1 g Sat Fat, 1,200 mg Sod, 14 g Total Carb, 7 g Sugar, 4 g Fib, 18 g Prot.

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CHICKEN WITH PASTA & PUTTANESCA SAUCE 3–9

P r e p 5 m i n

C o o k 2 0 m i n

Ser ves 4

2 tsp olive oil

Traditional puttanesca, a tomato sauce seasoned with capers, anchovies, and olives, is served simply tossed with pasta. Our version incorporates crispy pan-fried chicken and is served alongside penne for a more protein-forward meal. Quick-cooking thin-sliced chicken works best in this recipe to ensure that the

6 medium plum tomatoes, finely chopped

1. Cook the penne according to the package directions. Drain and keep warm.

4 oz whole-wheat penne ½ cup seasoned breadcrumbs 1 large egg 4 (5-oz) boneless skinless chicken breasts, thinly sliced into cutlets

½ small zucchini, finely chopped 8 pitted large green Sicilian olives, chopped 3 medium anchovy fillets, finely chopped 2 medium garlic cloves, finely chopped 1½ tbsp capers, drained 1 tsp balsamic vinegar ¼ tsp red pepper flakes

2. Meanwhile, place the breadcrumbs on a sheet of wax paper.

In a large shallow bowl or pie plate, lightly beat the egg. Dip the chicken into the egg, then coat on both sides with the breadcrumbs, pressing lightly to adhere.

3. In a 12-inch nonstick skillet, heat the oil over medium. Add the chicken and cook, turning once, until browned and cooked through, for 6 to 8 minutes. Transfer to a platter and keep warm.

4. Add the tomatoes, zucchini, olives, anchovies, garlic, capers, vinegar, and red pepper flakes. Increase the heat to medium-high and cook, stirring occasionally, until the tomatoes are softened, for about 5 minutes. Spoon the sauce over the chicken and serve with the pasta.

SERVING SIZE (1 cutlet, ½ cup sauce, and ½ cup pasta): 402 Cal, 10 g Total Fat, 2 g Sat Fat, 654 mg Sod, 36 g Total Carb, 4 g Sugar, 4 g Fib, 41 g Prot.

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GINGER-SESAME GREEN BEANS 2

P r e p 1 0 m i n

1 ½ lb string beans 1 tsp canola oil 2 medium garlic cloves, finely chopped 2 tsp finely chopped peeled ginger 2 tsp low-sodium soy sauce ½ tsp dark sesame oil 1 tsp toasted sesame seeds

C o o k 1 0 m i n

Ser ves 4

This super easy veggie side dish gets its Asian flavors from fresh ginger, a bit of soy sauce, and some nutty sesame oil. This seasoning is delish paired with other veggies too like broccoli, asparagus, or snow peas. The toasted seeds also lend a ton of flavor to this simple dish so if you can’t find them already toasted, toss 1. Bring a large pot of water to a boil on high. Add the green beans and cook until crisp-tender, 3 to 4 minutes. Drain well.

2. In a 12-inch nonstick skillet over medium-high heat, heat the canola oil. Add the garlic and ginger. Cook for 1 minute, until fragrant, stirring. Stir in the green beans, soy sauce, and sesame oil. Cook for 2 minutes. Remove from the heat and sprinkle with the sesame seeds.

SERVING SIZE (½ cup): 76 Cal, 2 g Total Fat, 0 g Sat Fat, 96 mg Sod, 13 g Total Carb, 6 g Sugar, 5 g Fib, 4 g Prot.

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ITALIAN CHICKEN SOUP WITH VEGETABLES 1–4

P r e p 3 0 m i n

2 tbsp extra-virgin olive oil, divided 6 cups sliced mushrooms 6 medium garlic cloves, finely chopped 6 cups fat-free chicken broth 6 cups chopped cauliflower and/or other vegetables, such as carrots, celery, green beans, and/or broccoli 6 cups shredded cooked chicken breast 6 medium plum tomatoes, chopped 2 tbsp thyme leaves 1 tbsp fresh lemon juice 1 tbsp black pepper

C o o k 2 0 m i n

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Ser ves 6

Brothy and loaded with vegetables, this hearty chicken soup is a great dish when you’re craving a little comfort. Using precooked chicken, like white meat from a rotisserie chicken, is the key to this recipe’s weeknight potential. Feel like a chicken noodle or chicken rice variation? Stir in some broken up lentil 1. In a large pot, heat 1 tbsp olive oil over medium. Add the mushrooms and garlic and cook, stirring, until the mushrooms begin to soften and the mixture is fragrant, for about 5 minutes.

2. Add the broth and bring to a boil over high heat. Add the chopped vegetables. Reduce the heat to medium-low and simmer until the vegetables are almost tender, for about 5 minutes.

3. Add the chicken, tomatoes, and thyme and simmer until the vegetables are tender and the chicken is heated through, for about 5 minutes. Stir in the lemon juice and remaining 1 tbsp of the oil; season with black pepper.

SERVING SIZE (about 1 cup broth, 1 cup chicken, and 1 cup cooked veggies): 324 Cal, 9 g Total Fat, 2 g Sat Fat, 706 mg Sod, 13 g Total Carb, 5 g Sugar, 5 g Fib, 47 g Prot.

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ROSOTTO WITH ASPAR AGUS & SHRIMP p a g e 0 0 MEXICAN ELOTE CORN PASTA SAL AD p a g e 0 0

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RISOTTO WITH ASPARAGUS & SHRIMP 8–9

P r e p 1 0 m i n

Cooking spray 1 lb asparagus, trimmed and cut into 1½- to 2-inch pieces (about 3 cups) 4 cups no-salt-added chicken stock ⅓ cup finely chopped shallots 1 tbsp thyme leaves 1 cup arborio rice ⅓ cup dry white wine ⅜ tsp salt ¼ tsp black pepper 1 lb large shrimp, peeled and deveined ⅓ cup grated Parmesan

C o o k 3 0 m i n

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Ser ves 4

Asparagus is one of the first vegetables to show up in spring, and here’s the perfect way to celebrate its arrival. While the constant stirring of risotto can seem a little daunting, it’s the best way to coax the natural starches from the grains of rice to get that signature creaminess of risotto without any actual cream.

1. In a large pot of boiling water, cook the asparagus over high heat until crisp-tender, for about 2 minutes. Drain the asparagus and rinse with cold water until cool. Set aside.

2. In a medium saucepan, combine the stock and ⅓ cup water.

Bring to a simmer over medium-high heat. Reduce the heat to low and keep warm.

3. Coat a large skillet with cooking spray and heat over medium.

Add the shallots and thyme and cook, stirring often, until the shallots soften, for about 3 minutes. Add the rice and cook, stirring frequently, for 1 minute. Add the wine. Increase the heat to medium-high and cook, stirring, until the liquid is mostly absorbed, for about 2 minutes.

4. Ladle in 1 cup of the warm stock and cook, stirring very frequently, until the liquid is mostly absorbed, for about 3 minutes. Continue to add the warm stock, ½ cup at a time, stirring, until the liquid is mostly absorbed and the rice is almost al dente; reserve the last ⅓ cup of the stock.

5. Stir in the salt and black pepper, then the shrimp. Cook, stirring often, until the shrimp are cooked through and the rice is tender but al dente, 3 to 4 minutes. Remove the pan from the heat. Stir in the remaining ⅓ cup of the stock and the cheese. Gently fold in the asparagus. Serve immediately.

SERVING SIZE (about 1½ cups): 364 Cal, 4 g Total Fat, 2 g Sat Fat, 1,080 mg Sod, 50 g Total Carb, 4 g Sugar, 4 g Fib, 27 g Prot.

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MEXICAN ELOTE CORN PASTA SALAD 6–9

P r e p 1 0 m i n

C o o k 1 5 m i n

Cooking spray 4 oz rotini or radiatore 3 cups sweet yellow corn ½ cup chopped scallions 1 medium jalapeño, seeded and finely chopped 2 medium garlic cloves, finely chopped 3 tbsp light mayonnaise 1 tbsp fresh lime juice ½ tsp kosher salt 2 oz cotija cheese, crumbled ¼ cup chopped cilantro ¾ tsp chili powder

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Ser ves 4

Elote, a popular Mexican street food consisting of grilled corn smothered with mayo, spices, and cheese, meets American cookout classic in this delicious mashup. The recipe calls for chilling it for at least half an hour to let the flavors meld, but you can make it ahead up to a day. Just be sure to leave the cilantro out 1. Cook the pasta according to the package directions. Drain and rinse with cold water; drain well again.

2. Meanwhile, coat a 12-inch nonstick skillet with cooking spray.

Heat the pan over medium-high. Add the corn, scallions, and jalapeño. Cook, stirring occasionally, until the corn is browned, about 6 minutes. Add the garlic and cook for 2 minutes, stirring often. Remove from the heat and let cool slightly.

3. In a large bowl, whisk the mayonnaise, lime juice, and salt.

Add the pasta and corn. Toss to combine. Stir in the cheese and cilantro. Sprinkle with the chili powder. Refrigerate for at least 30 minutes before serving.

SERVING SIZE (about 1 cup): 282 Cal, 9 g Total Fat, 3 g Sat Fat, 585 mg Sod, 45 g Total Carb, 9 g Sugar, 4 g Fib, 11 g Prot.

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Just what it sounds like, this homage to the cheeseburger is easy to make and healthier than the original (but just as tasty). You can swap in ground chicken, turkey, or even pork if you prefer. Add some hot sauce or chipotle in adobo to the special sauce to give it a kick. We give instructions for meal prepping but you can store and serve

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CHEESEBURGER BOWL 7

P r e p 1 5 m i n

Beef Cooking spray 1 lb extra-lean (96%) ground beef 1 small yellow onion, finely chopped 1 tsp kosher salt 6 cups chopped romaine lettuce 4 medium plum tomatoes, finely chopped 12 kosher dill pickle sandwich slices 8 tbsp reduced-fat cheddar, shredded

C o o k 1 0 m i n

Ser ves 4

1. Coat a large nonstick skillet with cooking spray and heat over medium-high. Add the beef, yellow onion, and salt and cook, breaking up the meat with a wooden spoon, until the beef is cooked through and no longer pink, 7 to 9 minutes. Let cool. Set aside or divide the beef mixture among 4 small microwavable storage containers.

2. Place 1½ cups lettuce each in 4 medium bowls or storage containers. Top each bowl with 1 chopped tomato, 3 pickle slices, 2 tbsp cheese, and the red onion (if using).

3. In a small bowl, stir the ketchup, mayonnaise, mustard, Worcestershire sauce, 1 tbsp chopped yellow onion, and chopped pickles. Set aside, or divide the sauce among 4 small baggies or storage containers.

Thinly sliced red onion (optional)

4. Pack the beef containers with the lettuce containers and special sauce and refrigerate. Before serving, heat the beef and place on top of the salad. Serve with the special sauce.

Special Sauce

SERVING SIZE (1 bowl [about 2 cups]): 253 Cal, 10 g Total Fat, 4 g Sat Fat, 1,251 mg Sod, 11 g Total Carb, 6 g Sugar, 3 g Fib, 30 g Prot.

1 tbsp ketchup 2 tbsp light mayonnaise 1½ tsp mustard ½ tsp Worcestershire sauce 1 tbsp finely chopped yellow onion 2 tbsp chopped unsweetened dill pickles

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SPAGHETTI WITH MEAT SAUCE 7–9

P r e p 2 0 m i n

Cooking spray 1 cup chopped onion 4 medium garlic cloves, finely chopped 2 (28-oz) cans peeled plum tomatoes, undrained, coarsely chopped 6 oz tomato paste 1½ tsp dried basil 1 tsp dried oregano 1 tsp sugar ½ tsp salt ¼ tsp crushed red pepper flakes (optional) 20 oz extra-lean ground turkey breast 12 oz spaghetti, cooked without added fat, drained 2 tbsp grated Parmesan or Romano cheese

C o o k 4 5 m i n

Ser ves 6

Our riff on the hearty family-favorite, this meat sauce swaps in lean ground turkey for beef while keeping everything else traditional—like basil, garlic, and oregano—so the flavor is exactly what you’re looking for when it comes to this easy pasta dinner. Add a green salad dressed with vinaigrette and a slice of 1. Coat a medium pot with cooking spray. Heat over medium-high.

2. Add the onion and cook 5 minutes, stirring occasionally. Add the garlic and cook for 2 minutes. Add the tomatoes, tomato paste, basil, oregano, sugar, salt, and red pepper, if using. Bring to a simmer. Simmer, uncovered, 25 to 35 minutes, until the sauce has thickened, stirring often.

3. Meanwhile, coat a 12-inch skillet with cooking spray. Heat over medium-high. Add the turkey and cook 10 minutes, breaking into chunks with a wooden spoon, until cooked through. Stir the turkey into the tomato sauce. Cook together 5 minutes. Serve over the spaghetti and sprinkle with the cheese.

SERVING SIZE (about 1 cup spaghetti and 1 cup meat sauce): TK Cal, TK g Total Fat, 1 g Sat Fat, TK mg Sod, 63 g Total Carb, 13 g Sugar, 6 g Fib, 35 g Prot.

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Consider this your go-to veggie soup. Packed with non-starchy veggies, it clocks in at zero Points. Yep, you heard that right, ZERO, ZILCH, NADA. Make a huge batch and keep it on hand in the fridge or freezer as a snack, lunch, or first course for dinner. This recipe is also a great base for swapping in other veggies you might have hanging

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GARDEN VEGETABLE SOUP 0

P r e p 2 0 m i n

Cooking spray ½ cup sliced carrots ½ cup finely chopped sweet red peppers ¼ cup frozen chopped onions 2 medium garlic cloves, finely chopped 3 cups fat-free chicken, beef, or vegetable broth ½ cup shredded savoy cabbage

C o o k 3 0 m i n

Ser ves 6

1. Spray a medium pot with cooking spray. Heat over medium-low.

Add the carrots, peppers, onions, and garlic. Cook 5 to 10 minutes, until softened, stirring occasionally.

2. Add the broth, cabbage, spinach, tomato paste, basil, oregano, and salt; bring to a boil over high. Reduce the heat. Simmer, covered, for about 15 minutes. Stir in the zucchini and cook 3 to 4 minutes, until the zucchini is tender.

SERVING SIZE (1 cup): 23 Cal, 0 g Total Fat, 0 g Sat Fat, 414 mg Sod, 4 g Total Carb, 1 g Sugar, 1 g Fib, 2 g Prot.

½ cup chopped spinach 2 tsp tomato paste ½ tsp dried basil ¼ tsp dried oregano ¼ tsp salt ½ cup finely chopped zucchini

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SHIITAKE CHEESEBURGER SLIDERS 5

P r e p 1 0 m i n

Cooking spray 6 oz extra-lean (96%) ground beef ⅜ tsp salt, divided ¼ tsp black pepper 12 medium fresh shiitake mushrooms with 2- to 2½inch caps, stems removed 2 oz thinly sliced 50% reducedfat sharp cheddar 6 large lettuce leaves, such as Little Gem, or larger leaves torn into small pieces 3 oz roasted red peppers (packed in water), cut into 6 (2-inch) pieces 6 tsp salsa verde

C o o k 1 0 m i n

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Ser ves 20

These cheeseburger sliders pack a huge flavor punch thanks to the seared beef, meaty shiitake mushrooms, sweet roasted red bell peppers, and tangy salsa verde.

We use shiitake caps here instead of button mushrooms because of their flatter, wider shape, making them a great non-starchy veggie swap in for 1. Preheat a large cast-iron skillet over medium-high heat. Divide the beef into 6 equal portions and shape each into a 2½- to 3-inch patty. Sprinkle with ¼ tsp salt and the pepper. Spray the pan with cooking spray and cook the patties until seared on the bottom, for about 2 minutes. Flip the patties and cook for 1 minute. Top with the cheese and cook until the cheese melts and the patties are cooked through, for 1 to 2 minutes. Transfer the patties to a plate.

2. In the same skillet, cook the mushroom caps top side down.

Sprinkle the gill sides evenly with the remaining ¼ tsp salt. Cook until tender but not mushy, for 1 to 2 minutes per side.

3. Layer 1 lettuce leaf, 1 bell pepper piece, and 1 patty on each of the 6 shiitake caps, gill side up. Top each patty with 1 tsp salsa verde and 1 mushroom cap, gill side down.

SERVING SIZE (3 sliders): 201 Cal, 6 g Total Fat, 3 g Sat Fat, 988 mg Sod, 9 g Total Carb, 4 g Sugar, 2 g Fib, 27 g Prot.

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This quick and easy version of a takeout favorite can be made in less time than it’ll take for delivery. When cooking with crabmeat, it’s always important to pick through it to check for any stray bits of shell.

For an alternative to crab, try adding cooked shrimp or shredded chicken in step 3 and if you can’t find bean sprouts, add shredded

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QUICK CRAB PAD THAI 4–10

P r e p 1 5 m i n

8 oz flat pad Thai noodles 2 tbsp fish sauce 1½ tbsp fresh lime juice 1 tbsp brown sugar 2 tsp Asian chili garlic sauce 2 tbsp canola oil 8 medium scallions, sliced, white and light-green parts separated from the darkgreen parts 4 large garlic cloves, finely chopped 8 oz cooked claw crabmeat, picked through

C o o k 1 0 m i n

Ser ves 4

1. Cook the noodles according to the package directions. Drain and rinse with cold water; drain well again.

2. Meanwhile, in a small bowl, stir the fish sauce, lime juice, sugar, and chili garlic sauce.

3. In a wok or 12-inch skillet, heat the oil on high. Add the white and light-green parts of the scallions and the garlic. Cook for 2 minutes, stirring often. Add the noodles, fish sauce mixture, and dark green scallion parts. Cook, tossing often, until heated through, for about 2 minutes. Gently stir in the crab. Cook until heated through, about 1 minute. Top with the bean sprouts and peanuts. Garnish with the basil, if using.

SERVING SIZE (about 1½ cups): 386 Cal, 11 g Total Fat, 1 g Sat Fat, 914 mg Sod, 53 g Total Carb, 5 g Sugar, 5 g Fib, 19 g Prot.

1 cup mung bean sprouts 2 tbsp chopped dry-roasted peanuts 2 tbsp fresh basil leaves, torn (optional)

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TOMATO, FETA & FRESH HERB TART 3

P r e p 2 0 m i n

Cooking spray 5 (18-by-14-inch) or 10 (14-by-9inch) phyllo sheets 1 tsp plus ⅛ tsp flaky sea salt ¼ tsp plus ⅛ tsp black pepper 7 tbsp crumbled feta, divided 2 cups mixed colors cherry tomatoes, each cut crosswise into 3 slices 3 medium heirloom or other in-season tomatoes, cut crosswise into ⅛-inch slices 2 tbsp coarsely chopped basil, chives, tarragon, and/or mint

C o o k 1 5 m i n

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Ser ves 8

Any variety of colorful ripe tomatoes will work in this summer-fresh tart, and it shines the most brightly when you use a mix of sizes, varieties, and shapes, from the tiniest cherry tomatoes to giant heirlooms. While the flaky crust is made of baked phyllo, we leave the tomato on top raw for a contrast in textures.

1. Position a rack in the middle of the oven. Preheat to 350°F. Lightly coat a large sheet pan with cooking spray.

2. Arrange 1 large sheet of phyllo on the prepared pan. (Or arrange 2 small sheets of phyllo side by side on the pan, overlapping slightly.) Lightly coat the top with cooking spray and gently brush with a pastry brush so the spray coats the entire sheet of dough.

Repeat, building layers with the remaining phyllo and cooking spray to make a total of 5 layers. Fold the edges of the sheets over to create a slight rim.

3. Sprinkle ⅛ tsp each of salt and pepper over the phyllo, then sprinkle with 3 tbsp of the cheese. Bake, pressing down on the dough halfway through, until the phyllo is lightly golden, for 10 to 12 minutes. Let cool completely on the pan, for 10 to 15 minutes.

4. Using a large metal spatula, carefully lift and slide the cooled phyllo onto a large cutting board. Top the phyllo with an even layer of cherry and heirloom tomatoes. Season with the remaining 1 tsp salt and ¼ tsp pepper. Top with the remaining 4 tbsp cheese and sprinkle with the herbs. Cut the tart into 8 pieces.

PER SERVING (1 piece): 76 Cal, 3 g Total Fat, 1 g Sat Fat, 389 mg Sod, 10 g Total Carb, 2 g Sugar, 1 g Fib, 3 g Prot.

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Our play on the classic pairing of pork chops and applesauce, we infuse a lean pork roast with the savory flavors of rosemary, thyme, and garlic, then serve it with a fresh apple-pear sauce, making this a delightful meal for fall. Be sure not to substitute smaller, leaner pork tenderloin for the pork loin in this recipe since a tenderloin will

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GARLIC-HERB ROASTED PORK LOIN 5–6

P r e p 2 0 m i n

C o o k 1 h r

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Ser ves 12

1 (3-lb) lean trimmed boneless pork loin roast

1. Preheat the oven to 400ºF. With a small knife, poke about 24 slits into the pork. Insert the garlic slivers into the slits.

3 medium garlic cloves, cut into thin slivers

2. In a small bowl, combine the rosemary, thyme, oil, salt, and pepper. Rub the mixture all over the pork, pushing some of the mixture into the slits.

2 tbsp chopped rosemary 2 tbsp chopped thyme 1 tbsp olive oil 1 tsp salt ½ tsp black pepper 2 cups unsweetened applesauce 2 ripe medium pears, peeled, cored, and finely chopped ¼ cup chopped chives

3. Line a large roasting pan with heavy-duty foil. Place the pork on a rack in the prepared pan. Roast, uncovered, until an instant-read thermometer inserted into the center of the pork registers 160ºF, for about 1 hour.

4. Meanwhile, in a medium bowl, combine the applesauce, pears, and chives.

5. Transfer the pork to a cutting board and let stand for 15 minutes. Thinly slice the pork and arrange on a platter. Spoon any pan drippings over the pork. Serve the apple pear sauce in a small bowl alongside.

PER SERVING (about 3 oz pork and ¼ cup pear-applesauce): 220 Cal, 9 g Total Fat, 3 g Sat Fat, 248 mg Sod, 9 g Total Carb, 7 g Sugar, 1 g Fib, 25 g Prot.

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CHEWY CHOCOLATE-WALNUT COOKIES 5

P r e p 1 5 m i n

2⅓ cups powdered sugar ¾ cup unsweetened Dutchprocessed cocoa powder ⅛ tsp salt 3 large egg whites, at room temperature 2 tsp vanilla extract 1 cup chopped walnuts

C o o k 1 5 m i n

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S e r v e s 24

Crispy, chewy, fudgy, nutty, and irresistible, these chocolate cookies are like brownies that were reborn as cookies. And as added bonuses, they’re gluten-free and can be mixed up in just one bowl. One of the key ingredients is the Dutch-processed cocoa powder which gives it a deeper, darker color and a smoother 1. Arrange the racks in the upper and lower thirds of the oven.

Preheat to 350°F. Line 2 large baking sheets with parchment paper.

2. Into a medium bowl, sift the sugar, cocoa, and salt. Using an electric mixer on low speed, beat the egg whites into the cocoa mixture until blended. Increase the speed to high and beat for about 1 minute. Beat in the vanilla, then stir in the walnuts.

3. Drop the dough by level tablespoonfuls onto the baking sheets about 2 inches apart, for a total of 24 cookies. Bake until shiny, cracked, and firm to the touch, for 12 to 15 minutes. Let cool completely on the baking sheets on wire racks.

SERVING SIZE (1 cookie): 89 Cal, 4 g Total Fat, 1 g Sat Fat, 19 mg Sod, 14 g Total Carb, 12 g Sugar, 1 g Fib, 2 g Prot.

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BAKED RAVIOLI WITH MARINARA DIPPING SAUCE 3

P r e p 5 m i n

9 oz refrigerated cheese-filled ravioli 1 large egg, beaten ⅓ cup grated Parmesan 1 tsp dried oregano ¾ cup fat-free marinara sauce

C o o k 1 5 m i n

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Ser ves 8

Here’s a lighter take on St. Louis-style toasted ravioli.

Refrigerated fresh ravioli are coated with an egg wash and sprinkled with cheese before being baked until crispy. Served with some warm marinara for dipping, this 5-ingredient appetizer couldn’t be simpler. Be sure to use refrigerated fresh ravioli (not frozen). Its 1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper.

2. In a large bowl, toss the ravioli with the egg to coat. Sprinkle with the cheese and oregano and toss well. Arrange in a single layer on the prepared pan. Bake until browned on the bottom, for about 10 minutes. Turn the ravioli over and continue to bake until browned on the bottom, for about 5 minutes.

3. Meanwhile, in a small microwave-safe bowl, microwave the marinara on High for 45 seconds or until warm. Serve the ravioli with the sauce for dipping.

PER SERVING (⅓ cup ravioli and 4 tsp sauce): 106 Cal, 4 g Total Fat, 2 g Sat Fat, 240 mg Sod, 11 g Total Carb, 2 g Sugar, 1 g Fib, 5 g Prot.

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FLANK STEAK SANDWICHES WITH AVOCADO SALSA 7

P r e p 1 5 m i n

C o o k 1 0 m i n

Cooking spray 2 cups cherry tomatoes, halved ½ medium onion, thinly sliced ½ ripe avocado, pitted, peeled, and finely chopped 1 jalapeño, seeded and finely chopped ¼ cup chopped cilantro 3 tbsp cider vinegar 1 lb lean and trimmed beef flank steak 1 tsp dried oregano ½ tsp salt ½ tsp black pepper 2 large garlic cloves, peeled and halved 4 (1½-oz) slices country-style whole-wheat bread, toasted 1 cup fresh watercress or arugula

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Ser ves 4

Here’s a toast trick you might not have tried before: rub the cut sides of a garlic clove over freshly toasted bread to impart just a hint of savory, pungent flavor without overwhelming the rest of the flavors of the dish. A hefty salsa of avocados, tomatoes, and onion plus hearty slices of steak make these open-face 1. Spray the rack of a broiler pan with cooking spray and preheat the broiler.

2. In a medium bowl, stir the tomatoes, onion, avocado, jalapeño, cilantro, and vinegar. Set aside.

3. Sprinkle the steak with the oregano, salt, and black pepper.

Place the steak on the prepared broiler rack and broil the steak 5 inches from the heat until an instant-read thermometer inserted into the side of the steak registers 145°F, for about 5 minutes per side. Transfer to a cutting board and let stand for 5 minutes.

Thinly slice the steak across the grain.

4. Rub the cut side of the garlic over one side of each slice of the toasted bread. Top evenly with the watercress, steak, and salsa.

PER SERVING (1 open-face sandwich): 325 Cal, 11 g Total Fat, 3 g Sat Fat, 554 mg Sod, 25 g Total Carb, 5 g Sugar, 5 g Fib, 31 g Prot.

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The convenience of store-bought granola is obvious but when you make it at home it typically costs less, you know exactly what’s going into it, and you can customize it to your taste by swapping in different nuts or dried fruits. Keep a batch of this mixture on hand and serve it with milk as cereal or use it as a yogurt topping.

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HOMEMADE GRANOLA 3–9

P r e p 1 0 5 m i n

3 cups quick-cooking oats 2 cups puffed rice cereal 6 tbsp honey 1 tsp canola oil ¼ cup apple juice ½ tsp ground cinnamon ½ tsp ground ginger ½ tsp vanilla extract ¼ cup slivered almonds ¼ cup dried cranberries ¼ cup raisins

C o o k 3 0 m i n

Ser ves 12

1. Preheat the oven to 350°F. Line a sheet pan with parchment.

Add the oats and cereal and toss to combine. Bake for 10 minutes, stirring once halfway through.

2. Meanwhile, in a small bowl, mix the honey, oil, apple juice, cinnamon, ginger, and vanilla.

3. When the oats and rice are done, transfer to a large bowl.

Reserve the pan. Stir the almonds into the oats. Pour the honey over the oats and mix thoroughly to distribute and coat completely. Transfer the mixture to the reserved sheet pan and spread out in an even layer.

4. Bake for 15 to 20 minutes, stirring every few minutes to avoid burning. Remove from the oven and let cool. Transfer to a large bowl. Stir in the raisins and cranberries into the mixture. Store in an airtight container.

SERVING SIZE (about ½ cup): 157 Cal, 3 g Total Fat, 0 g Sat Fat, 2 mg Sod, 31 g Total Carb, 14 g Sugar, 3 g Fib, 3 g Prot.

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SHEET-PAN CHICKEN FAJITAS WITH THE WORKS 7–11

P r e p 2 0 m i n

Cooking spray 1 lb boneless skinless chicken breasts, thinly sliced 1 large yellow onion, sliced 2 medium bell peppers, sliced 1 large poblano chile, sliced 2 tbsp canola oil 2 tsp chili powder 1 tsp garlic powder 1 tsp ground cumin 1 tsp salt 1 tsp smoked paprika 8 (6-inch) low-carb, high-fiber tortillas 1 cup pico de gallo ½ cup cilantro leaves ¼ cup reduced-fat sour cream 1 medium avocado, thinly sliced (optional) 1 medium jalapeño, thinly sliced (optional) 1 lime, cut into wedges (optional)

C o o k 2 0 m i n

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Ser ves 4

Sheet pan dinners have become a recipe darling for a reason: they’re simple, the cleanup is minimal, and the heat of the oven renders everything absolutely delicious. The key to this twist on a Tex-Mex fave is preheating the pan in the oven before adding the food so that when the chicken and veggies are placed on it, 1. Place a large sheet pan in the oven. Preheat the oven to 450°F. 2. In a large bowl, combine the chicken, onion, bell peppers, and poblano chile. Drizzle with the oil and toss to coat. Sprinkle with the chili powder, garlic powder, cumin, salt, and paprika and toss to coat.

3. Carefully remove the hot pan from the oven and coat with cooking spray. On the pan, spread the chicken mixture in an even layer. Roast, stirring halfway through, for 20 minutes, until the chicken is cooked through.

4. Meanwhile, wrap the tortillas in foil. Place the tortillas in the oven to warm up during the last 5 minutes of roasting.

5. Divide the chicken and vegetables among the tortillas. Serve with the pico de gallo, cilantro, sour cream, avocado, jalapeño, and lime wedges (if using).

PER SERVING (2 filled tortillas): 483 Cal, 24 g Total Fat, 4 g Sat Fat, 1,191 mg Sod, 56 g Total Carb, 7 g Sugar, 31 g Fib, 39 g Prot.

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In our version of these classic treats, we used cream cheese to give them a soft, chewy texture and whole-grain flour and brown sugar to add flavor and a bit of fiber. Want to bake just a few cookies at a time?

Shape the dough as described in step 5 and freeze on a wax paper-lined sheet, then transfer them to a freezer bag. Bake off

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CHOCOLATE CHIP COOKIES 4

P r e p 1 5 0 m i n

Cooking spray ⅔ cup low-fat cream cheese, at room temperature ⅓ cup brown sugar ⅓ cup granulated sugar 1 large egg 1 tsp vanilla extract ½ cup unbleached all-purpose flour ½ cup whole wheat flour ½ tsp baking soda ¼ tsp salt 2 tbsp fat-free skim milk 6 oz mini chocolate chips

C o o k 1 5 m i n

S e r v e s 24

1. Preheat the oven to 375°F. Coat 2 baking sheets with cooking spray or cover with parchment paper.

2. Using an electric mixer on medium-high speed, in a large bowl, beat the cream cheese, brown sugar, and granulated sugar until smooth. Add the egg and vanilla and blend to combine.

3. In a medium bowl, whisk the all-purpose flour, whole-grain flour, baking soda, and salt.

4. Add half of the flour mixture to the cream cheese mixture; beat until well incorporated. Add the milk and remaining flour mixture.

Beat until fully blended, then fold in the chips.

5. Drop heaping teaspoons of dough onto the prepared cookie sheet and press the dough down with dampened fingers to form 1-inch cookies. Make sure to leave at least 1 inch between each cookie. Bake the cookies until slightly golden on top, for about 10 to 12 minutes. Let the cookies cool on the cookie sheet for 1 to 2 minutes. Transfer to a wire rack and let cool completely SERVING SIZE (1 cookie): 89 Cal, 3 g Total Fat, 2 g Sat Fat, 89 mg Sod, 13 g Total Carb, 8 g Sugar, 1 g Fib, 2 g Prot.

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BUFFALO CAULIFLOWER BITES WITH BLUE CHEESE 7

P r e p 1 5 m i n

C o o k 3 5 m i n

½ cup all-purpose flour 1 tsp garlic powder 1 tsp onion powder 1 tsp paprika 1 tsp plus 1 pinch salt 1 large head cauliflower, cut into 28 (2-inch) florets ⅔ cup Buffalo hot sauce 2 tbsp unsalted butter, melted ⅓ cup nonfat plain Greek yogurt 3 tbsp reduced-fat crumbled blue cheese 1 splash of Worcestershire sauce Pinch of black pepper

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Ser ves 4

Buffalo wings go meatless (and get baked instead of fried) in this lighter, plant-based take on a happy hour appetizer. Serve these with carrots and celery sticks for dipping in the blue cheese yogurt sauce. To prep these ahead, cut up the cauliflower and stir together the blue cheese dip the night before, but flour and bake 1. Position the racks in the upper and lower thirds of the oven and preheat to 450°F. Line 2 rimmed baking sheets with parchment paper.

2. In a large bowl, whisk the flour, garlic powder, onion powder, paprika, salt, and ½ cup water. Add the cauliflower and toss to coat. Arrange the cauliflower in a single layer on the prepared baking sheets.

3. Bake, flipping the cauliflower and rotating the baking sheets from top to bottom halfway through, for 25 minutes.

4. In a small bowl, mix the Buffalo sauce and butter. Using a basting brush, brush the hot sauce all over the cauliflower.

Reserve the remaining hot sauce for serving. Continue to bake until the cauliflower is lightly brown and tender on the inside, for about 10 minutes.

5. Meanwhile, in another small bowl, stir the yogurt, blue cheese, Worcestershire sauce, salt, and pepper.

6. Drizzle the cauliflower with the reserved hot sauce. Serve with the dipping sauce.

PER SERVING (7 cauliflower florets and 2 tbsp sauce): 197 Cal, 7 g Total Fat, 4 g Sat Fat, 2,021 mg Sod, 25 g Total Carb, 6 g Sugar, 6 g Fib, 9 g Prot.

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NO CO OK

ROASTED SALMON WITH CHICKPEAS, ZUCCHINI, AND RED PEPPER 2–8

P r e p 2 5 m i n

1½ tsp smoked sweet paprika 1 tsp ground coriander 1 tsp ground cumin 1 tsp salt ¾ tsp black pepper 2 medium zucchini, cut into ¾-inch chunks 1 medium sweet red pepper, chopped 1 medium red onion, thinly sliced 1 (15½-oz) can chickpeas, rinsed, patted dry 4 tsp extra-virgin olive oil, divided 1 lb skinless wild salmon fillet, cut into 4 equal pieces 4 tbsp plain fat-free Greek yogurt 2 tbsp mint leaves, torn 1 small lemon, cut into thin wedges

C o o k 3 0 m i n

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Ser ves 4

This impressive one-pan meal hits the table in under an hour. An Indian-inspired blend of spices pairs beautifully with the veggie-chickpea mixture as well as the salmon. Finishing it off with a dollop of yogurt and some mint cools the spice blend and adds a creamy texture and tang to accompany the rich flavor of the 1. Preheat the oven to 450°F. In a small bowl, mix the paprika, coriander, cumin, salt, and pepper until well combined.

2. On a large sheet pan (16-by-12 inches), toss the zucchini, red pepper, onion, and chickpeas. Add 1 tbsp of the oil and 4 tsp of the spice mixture. Toss again to coat and spread in a single layer. Bake for 20 minutes.

3. Meanwhile, coat the salmon with remaining 1 tsp of the oil and remaining spice mixture.

4. Remove the sheet pan from the oven. Stir the vegetables, then clear 4 spaces so the salmon can sit right on the pan. Place the salmon in the gaps. Continue to bake until the salmon is cooked through, for about 10 minutes.

5. To serve, dollop 1 tbsp yogurt over each salmon fillet. Garnish with the mint. Serve with the lemon wedges alongside.

PER SERVING (1 salmon fillet and 1 cup vegetable mixture): 404 Cal, 15 g Total Fat, 2 g Sat Fat, 815 mg Sod, 35 g Total Carb, 6 g Sugar, 10 g Fib, 34 g Prot.

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DROP COOKIES WITH BROWN SUGAR & SPICES 4

P r e p 2 0 m i n

Cooking spray 4 tbsp unsalted butter 1½ cups all-purpose flour 1 tsp ground cinnamon ½ tsp ground ginger ½ tsp baking soda ½ tsp kosher salt ¾ cup packed brown sugar ¼ cup honey 1 large egg white 2 tsp vanilla extract ⅓ cup reduced-fat sour cream

C o o k 1 0 m i n

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Ser ves 36

What sets these cookies apart is the browned butter, which adds an uncommonly nutty flavor. When browning butter, use a light colored pan and watch it carefully, as the flecks of milk solids in the butter can go from browned to burnt very quickly. Be sure to scrape all the flavorful brown flecks into the dough 1. Place the oven racks in the upper and lower thirds of the oven.

Preheat to 350°F. Spray 2 large baking sheets with cooking spray.

2. In a small saucepan, melt the butter over medium-low heat.

Continue to cook, swirling the pan often, until the butter turns a medium brown, for about 2 minutes. Pour the butter into a small bowl and let cool to room temperature.

3. In another small bowl, whisk the flour, cinnamon, ginger, baking soda, and salt and set aside. In a large bowl, stir the brown sugar, honey, egg white, and vanilla until blended. Stir in the browned butter, then the sour cream. Add the flour mixture and mix until blended.

4. Drop the dough by teaspoonfuls onto the baking sheets, spacing about 2 inches apart, for a total of 36 cookies. Lightly press a pecan half into each cookie. Bake, rotating the sheets halfway through, until the cookies spring back when lightly pressed, for 8 to 10 minutes. Let cool on the baking sheets on wire racks for about 2 minutes. Using a spatula, transfer the cookies to racks and let cool completely.

PER SERVING (1 cookie): 70 Cal, 3 g Total Fat, 1 g Sat Fat, 55 mg Sod, 11 g Total Carb, 6 g Sugar, 0 g Fib, 1 g Prot.

000

Grab your nonstick muffin pan for these perfectly portioned pizzas.

You can leave out the turkey pepperoni if you prefer a meatless pie, and top these with sautéed peppers, onions, mushrooms, or spinach to make deep dish veggie pizzas instead. Serve them as an appetizer on game day or as an afternoon snack.

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MINI PEPPERONI DEEP-DISH PIZZAS 5

P r e p 1 5 m i n

Cooking spray 1 lb frozen pizza crust dough, thawed (or refrigerated dough) ¾ cup store-bought pizza sauce 1 cup plus 2 tbsp shredded part-skim mozzarella 24 small thinly slices turkey pepperoni, chopped

C o o k 1 5 m i n

Ser ves 12

1. Preheat the oven to 450°F. Coat a 12-cup muffin pan with cooking spray. Divide the pizza dough into 12 equal pieces and press into the bottom and up the sides of each cup in the pan.

2. Place 1 tbsp sauce, 1½ tbsp cheese, and 1 tbsp pepperoni in each dough-lined muffin cup.

3. Bake the pizzas until the crust is browned, for about 15 minutes.

Let cool for 3 to 4 minutes in the pan before removing. Serve warm.

PER SERVING (1 pizza): 155 Cal, 5 g Total Fat, 2 g Sat Fat, 458 mg Sod, 18 g Total Carb, 3 g Sugar, 0 g Fib, 8 g Prot.

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FRESH LEMON - LIME SQUARES p a g e 0 0 BUTTERNUT SQUASH TART WITH CANDIED PECANS p a g e 0 0

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FRESH LEMON-LIME SQUARES 6

P r e p 2 0 m i n

Cooking spray 1 cup all-purpose flour, divided ¼ cup unenriched white cornmeal ⅛ tsp baking powder ⅛ tsp kosher salt 2 large eggs 1 large egg white 2 tbsp unsalted butter, softened 1 cup granulated sugar, divided 2 lemons, zested (2 tsp) and juiced (⅓ cup) 3 limes, zested (2 tsp) and juiced (6 tbsp) 1 tbsp powdered sugar

C o o k 4 5 m i n

Ser ves 16

We pack nearly three-quarters of a cup of fresh citrus juice into these citrusy treats, which are great as a light dessert or sweet-tart snack. Our twist on this classic recipe uses cornmeal in the crust for both structure and flavor, but otherwise keep things pretty traditional.

1. Preheat the oven to 350°F. Line an 8-inch square baking pan with foil, allowing the foil to extend over the rim of the pan by 2 inches. Spray with cooking spray.

2. In a small bowl, whisk ⅔ cup of the flour, the cornmeal, baking powder, and salt; set aside. With a fork, in a small bowl, beat the eggs and egg white. Transfer 1 tbsp of the beaten egg mixture to a cup; stir in 1 tsp water. Set aside both egg mixtures.

3. Using an electric mixer on low speed, in a medium bowl, beat the butter until creamy. Add ¼ cup of the granulated sugar and beat until blended. Beat in the egg-water mixture. Add the flour mixture and beat until blended. Press the dough evenly onto the bottom and ¼ inch up the sides of the pan. Bake until golden brown, for about 22 minutes.

4. Meanwhile, in a medium bowl, whisk the remaining ⅓ cup of the flour and ¾ cup of the granulated sugar. Whisk in the remaining egg mixture until blended. Add the lemon zest and juice and lime zest and juice, whisking until well blended.

5. Reduce the oven temperature to 300°F. Pour the lemon-lime mixture over the hot crust. Bake until the filling is set, for 20 to 25 minutes. Let cool in the pan on a wire rack. Refrigerate until cold, at least 1 hour or up to 8 hours. Dust with the powdered sugar. Lift from the pan using the foil as handles. Cut into 16 squares.

PER SERVING (1 square): 114 Cal, 2 g Total Fat, 1 g Sat Fat, 34 mg Sod, 22 g Total Carb, 13 g Sugar, 0 g Fib, 2 g Prot.

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BUTTERNUT SQUASH TART WITH CANDIED PECANS 8

P r e p 1 5 m i n

C o o k 1 h r 5 5 m i n

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Ser ves 16

3 large eggs, lightly beaten

If you like pumpkin or sweet potato pie, you’ll love this gorgeous riff that uses butternut squash instead. Even though this recipe looks involved, lots of its components can be prepped ahead of time. Roast and puree the squash and bake the crust up to a day ahead.

Store the baked crust in the pan at room temperature

½ cup fat-free sweetened condensed milk

1. Preheat the oven to 425°F. Line a sheet pan with foil and spray the foil with cooking spray.

Cooking spray 1 (2½-lb) butternut squash, halved lengthwise and seeded 1 (14.1-oz) package refrigerated pie crust (1 crust) All-purpose flour (for dusting)

½ tsp ground cinnamon ½ tsp ground ginger ⅓ cup plus 2 tbsp packed brown sugar ½ cup unsalted pecan halves 1 cup frozen fat-free whipped topping, thawed

2. On the prepared pan, place the squash halves cut sides down.

Bake until tender, for about 1 hour. Let cool. Keep the oven on.

3. Unroll the pie crust onto a lightly floured surface. With a floured rolling pin, roll into a 12-inch round. Place the crust in a 10-inch tart pan with a removable bottom. Gently press dough onto the bottom and against the sides of the pan. Tuck the edge of the crust into the pan, pressing to make it even with the rim. Bake for 10 minutes, until the crust is lightly browned. Let cool completely on a wire rack. Reduce the oven temperature to 350°F. 4. Scoop the flesh from the squash and discard the skin. Place the squash in a food processor and purée. Measure 2 cups of the squash and transfer to a medium bowl. (Save any remaining squash for another use.)

5. Line the sheet pan with a fresh piece of foil. To the bowl with the squash, whisk in the eggs, condensed milk, cinnamon, ginger, and ⅓ cup of the brown sugar. Place the tart pan on the prepared pan and pour the filling into the crust. Bake until the center is set, for about 35 minutes. Transfer the tart to a wire rack and let cool completely. Keep the oven on.

6. Line a small baking sheet with foil and spray the foil with cooking spray. In a small bowl, toss the pecans, the remaining 2 tbsp of the brown sugar, and 1 tsp water. On the prepared pan, spread the nuts in a single layer. Bake until toasted, for about 10 minutes. Let cool. Coarsely chop the pecans. Sprinkle the tart

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AVOCADO-BAKED EGGS WITH SMOKED SALMON 0–5

P r e p 1 0 m i n

C o o k 2 0 m i n

1 ripe but firm medium avocado 2 oz smoked salmon 2 medium eggs 1 tbsp finely chopped shallots 2 tsp capers 2 tsp chopped dill 1 pinch black pepper (or to taste)

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S e r v e s 24

Brunch buddies come together in this egg and smoked salmon dish that’s baked right into an avocado. We call for scooping out a bit of avocado from each halve to make room for the eggs. Mash the reserved avocado with fresh lime juice and refrigerate to enjoy later.

Sharp shallots, fresh dill, and tangy capers contrast 1. Preheat the oven to 400°F. 2. Line a small baking dish with foil. Halve and pit the avocado.

Cut a very thin slice off the bottom of each half so they sit flat.

Scoop out 3 tbsp flesh from each half, creating an indentation for the egg. Place half of the salmon in each avocado half. Carefully crack an egg into each avocado half, avoiding spilling the egg whites.

3. Bake until the whites are set and the yolk is cooked to preferred doneness, 15 to 20 minutes. Top with the shallots, capers, dill, and pepper.

SERVING SIZE (1 avocado half): 191 Cal, 14 g Total Fat, 3 g Sat Fat, 689 mg Sod, 6 g Total Carb, 1 g Sugar, 4 g Fib, 12 g Prot.

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RAVIOLI SALAD WITH BALSAMIC VINAIGRETTE 7

P r e p 2 5 m i n

Cooking spray ¼ cup seasoned breadcrumbs 1½ tbsp grated Pecorino Romano ⅓ cup low-fat buttermilk 11 oz frozen low-fat cheese ravioli (about 12 large pieces) 1 tbsp olive oil 1 tbsp white balsamic vinegar 1 small garlic clove, crushed through a garlic press ¼ tsp salt ¼ tsp black pepper 5 oz baby arugula 1 cup halved grape tomatoes 1 medium orange bell pepper, thinly sliced

C o o k 1 5 m i n

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Ser ves 4

Let us introduce you to the over-the-top croutons you never knew you were missing. After coating the ravioli in a breadcrumb-cheese-buttermilk mixture, they’re baked in the oven until browned and crispy. Give it a shot and we guarantee you’ll want to drop ravioli into all your green salads.

1. Preheat the oven to 425°F. Line a sheet pan with foil and spray with cooking spray.

2. In a shallow bowl, combine the breadcrumbs and cheese. Into another shallow bowl, pour the buttermilk. Working with 2 pieces at a time, dip the ravioli in the buttermilk, then the crumbs, pressing gently until coated. Arrange the ravioli in a single layer on the prepared baking sheet. Lightly spray the ravioli with cooking spray. Bake until golden and crisp, for about 13 minutes. Let cool for 5 minutes.

3. Meanwhile, in a large bowl, whisk the oil, vinegar, garlic, salt, and pepper. When the ravioli are done, add the arugula, tomatoes, and bell pepper to the bowl with the dressing and toss to coat.

4. Divide the salad among 4 plates. Top each with 3 ravioli.

SERVING SIZE (generous 1 cup salad and 3 ravioli): 246 Cal, 7 g Total Fat, 2 g Sat Fat, 554 mg Sod, 35 g Total Carb, 8 g Sugar, 4 g Fib, 11 g Prot.

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Sweet honey and hot mustard are wonderfully balanced in this easy-to-whip-up Dijon sauce making a perfect topping for savory roasted pork. You can also try the sauce on roasted or grilled chicken.

We like serving these meaty chops with steamed green beans or mashed potatoes.

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HONEY-MUSTARD ROASTED PORK CHOPS 6

P r e p 1 0 m i n

Cooking spray 24 oz lean bone-in center rib pork chops or roast ⅛ tsp salt ⅛ tsp black pepper ¼ cup Dijon mustard 1 tbsp honey 1 tbsp white-wine vinegar ¼ tsp dry mustard ¼ tsp garlic powder 3 rosemary sprigs

C o o k 2 0 m i n

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Ser ves 4

1. Preheat the oven to 400ºF. Coat a large baking dish with cooking spray. Season both sides of the pork with the salt and black pepper.

2. In a small bowl, whisk the Dijon mustard, honey, vinegar, dry mustard, garlic powder, and 1 tbsp water.

3. Spray a heavy 12-inch skillet with cooking spray and heat over medium-high. Add the pork chops and rosemary sprigs until the pork is well browned on both sides, for about 4 minutes per side.

Transfer the pork to the prepared baking dish.

4. Brush 2 tbsp of the mustard sauce over the pork, reserving the rest of the sauce. Roast in the oven until an instant-read thermometer inserted into the thickest part of the pork registers 145ºF, for 8 to 10 minutes.

5. Serve with the reserved mustard sauce spooned over the top.

PER SERVING (1 pork chop and 1½ tbsp sauce): 267 Cal, 8 g Total Fat, 3 g Sat Fat, 520 mg Sod, 5 g Total Carb, 5 g Sugar, 0 g Fib, 37 g Prot.

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NO-ADDED-SUGAR BLUEBERRY MUFFINS 3–4

P r e p 1 0 m i n

1 small very ripe banana ½ cup unsweetened applesauce 2 large eggs 2 tbsp canola oil 2 cups self-rising flour 1½ cups fresh blueberries

C o o k 1 5 m i n

Ser ves 12

The trick to sweet breakfast muffins with zero added sugar is using a combo of applesauce and pureed ripe bananas. For busy mornings, freeze these and reheat in the microwave for 20 to 30 seconds to thaw. Since they lack a lot of sugar and fat, both of which help baked goods brown, these muffins will be paler than 1. Preheat the oven to 375°F. Line a 12-cup muffin pan with paper liners.

2. Break the peeled banana into several pieces and place in a mini food processor. Add the applesauce and pulse, stopping to scrape down the sides as needed, until completely smooth. Add the eggs and oil. Pulse until well combined.

3. In a medium bowl, combine the flour and banana mixture. Fold in the berries. Divide the batter evenly among the prepared muffin cups. Bake until a tester inserted into the center comes out clean, for about 15 minutes. Serve warm or at room temperature.

PER SERVING (1 muffin): 128 Cal, 3 g Total Fat, 0 g Sat Fat, 260 mg Sod, 21 g Total Carb, 4 g Sugar, 1 g Fib, 3 g Prot.

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This versatile side dish pairs well with everything from roast chicken and turkey to beef and pork and requires minimal prep. We call for baby red potatoes here but a mixed medley of baby potatoes in different colors would bring gorgeous drama to your table. No rosemary on hand? This flexible recipe also works with fresh thyme

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ROASTED BABY RED POTATOES WITH ROSEMARY 1–3

P r e p 5 m i n

1½ lb baby red potatoes (about 24) 1 tbsp extra-virgin olive oil ¾ tsp salt, divided ⅛ tsp black pepper 1 tbsp chopped rosemary

C o o k 3 0 m i n

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Ser ves 6

1. Preheat the oven to 425°F. 2. On a rimmed baking sheet, toss the potatoes with the oil, ¼ tsp of the salt, and the pepper. Roast for 20 minutes, until the potatoes begin to brown.

3. Remove the potatoes from the oven and sprinkle with the rosemary and the remaining ½ tsp of the salt. Toss to coat.

Continue to roast until the potatoes are tender throughout, about 10 minutes more.

SERVING SIZE (about 4 potatoes): 100 Cal, 2 g Total Fat, 0 g Sat Fat, 255 mg Sod, 18 g Total Carb, 1 g Sugar, 2 g Fib, 2 g Prot.

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CUBAN SANDWICH SLIDERS 7

P r e p 1 0 m i n

C o o k 1 5 m i n

Cooking spray 2 tbsp light mayonnaise 1 tbsp Dijon mustard 1 tsp finely chopped garlic 6 slider Hawaiian rolls or slidersized potato buns ½ lb cooked pork tenderloin, cut into 6 equal pieces 6 slices lean deli ham (about 4 oz total) 12 dill pickle chips 6 slices low-fat Swiss cheese (6 oz total)

Ser ves 6

The intense flavors of the classic Cuban combo of ham, pork, cheese, and pickles makes for a small but mighty slider sandwich. Instead of pressing one at a time like a panini, this recipe calls for using a pan to press all of the sliders at once as they bake. Feel free to double this recipe for bigger crowds.

1. Preheat the oven to 350°F. In a small bowl, whisk the mayonnaise, mustard, and garlic.

2. In a 13-by-9-inch baking pan, arrange the bottom halves of the slider buns. Layer 1 pork slice, 1 ham slice, 2 pickles, and 1 oz cheese on each bottom half. Spread the mayonnaise mixture on the top halves of the buns and place on top of the assembled sliders. Spray the tops of the buns with cooking spray.

3. Cover the sliders with foil. Place another 13-by-9-inch baking pan on top to weigh down the sliders. Bake until the cheese is melted and the meat is heated through, for 10 to 15 minutes.

PER SERVING (1 slider): 253 Cal, 6 g Total Fat, 2 g Sat Fat, 627 mg Sod, 23 g Total Carb, 4 g Sugar, 1 g Fib, 24 g Prot.

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HARISSA AND YOGURT CHICKEN 1–3

P r e p 1 0 m i n

Cooking spray 1 lb baby potatoes, cut into halves ¾ tsp salt, divided 2½ lb boneless skinless chicken thighs 8 oz plain low-fat yogurt ⅓ cup chopped mint leaves 2 tsp ground cumin 1 tsp harissa paste

C o o k 3 5 m i n

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Ser ves 8

The star of this simple sheet pan dinner is harissa, a spicy North African paste made with chiles, garlic, olive oil, and spices. If you’re concerned about buying a whole container of it to only use a teaspoon, know that it lasts in the fridge for months and its applications are endless. Use it to add heat to marinades for beef, pork, 1. 1. Preheat the oven to 450°F. Spray a large sheet pan with cooking spray.

2. 2. Add the potatoes to the pan and coat the potatoes with cooking spray. Season with ¼ tsp salt. Roast 15 minutes.

3. 3. Meanwhile, in a large bowl, combine the yogurt, mint, cumin, harissa sauce, and remaining ½ tsp salt. Add the chicken and toss to coat.

4. 4. Reduce oven temperature to 400°F. Stir the potatoes, pushing them to the edges, and place the chicken on the pan, spooning any excess sauce over the pieces. Roast until an instantread thermometer inserted into center registers 165°F, about 30 to 35 minutes.

SERVING SIZE (about 5 oz chicken and ⅓ cup potatoes): 230 Cal, 7 g Total Fat, 2 g Sat Fat, 384 mg Sod, 11 g Total Carb, 3 g Sugar, 2 g Fib, 30 g Prot.

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NO-NOODLE VEGETABLE LASAGNA 5–6

P r e p 2 0 m i n

C o o k 1 h o u r 1 0 m i n

Cooking spray 1 medium eggplant, trimmed, sliced lengthwise into ¼-inchthick slices 2 large zucchini, trimmed, sliced lengthwise into ¼-inchthick slices ¾ lb part-skim ricotta 1 large egg, beaten ¼ cup basil, cut into thin strips ½ cup grated Parmesan, divided 4 cups store-bought marinara sauce 8 oz shredded part-skim mozzarella

Ser ves 12

When you’re looking to switch up your lasagna, try swapping in thinly sliced and roasted eggplant and zucchini planks for the noodles. The roasting leaves their flavor more concentrated and their texture sturdy enough to withstand the sauce and cheese.

Using store-bought marinara cuts down on the prep 1. Preheat the oven to 400°F. Spray 2 sheet pans with cooking spray. Arrange the eggplant in a single layer on one pan and the zucchini on the other pan. Spray the vegetables with cooking spray. Roast for 8 minutes. Turn the vegetables over and continue to roast until tender, for 7 to 10 minutes more. Remove the vegetables from the oven. Reduce the oven temperature to 350°F. 2. While the vegetables roast, in a medium bowl, combine the ricotta, egg, basil, and ¼ cup of the Parmesan. Set aside.

3. To assemble the lasagna, spray the bottom and sides of a 14-by-8-inch or 13-by-9-inch baking dish with cooking spray.

Spread a thin layer of marinara sauce (¼ to ⅓ cup) on the bottom of the dish. Layer the eggplant over the sauce (use all the slices, overlapping if necessary). Cover the eggplant with half of the remaining sauce and spread half of the ricotta mixture on top.

Sprinkle with half of the mozzarella. Top with the zucchini and cover the zucchini with the remaining sauce. Spread with the remaining ricotta mixture, then sprinkle with the remaining mozzarella and Parmesan.

4. Bake until the lasagna begins to bubble, 35 to 40 minutes. Let rest for at least 15 minutes before cutting into 12 equal pieces.

SERVING SIZE (1 piece): 177 Cal, 9 g Total Fat, 4 g Sat Fat, 574 mg Sod, 13 g Total Carb, 7 g Sugar, 4 g Fib, 12 g Prot.

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LACE COOKIES 1

P r e p 1 0 m i n

C o o k 1 0 m i n

Cooking spray ½ cup packed light brown sugar ½ cup quick-cooking oats ¼ cup sliced toasted almonds 4 tbsp light butter, melted 1 tbsp finely grated orange zest

Ser ves 36

These five-ingredient cookies are such a cinch to make, they’ll easily become part of your regular rotation at home. Stirred together in one bowl, they bake into thin, crunchy cookies (hence the name).

Toasting the almonds brings out their nutty flavor so don’t skip this step. Two to three minutes in a dry 1. Preheat the oven to 350°F. Cover 3 baking sheets with parchment paper and coat with cooking spray.

2. In a large bowl, combine the brown sugar, oats, almonds, butter, and orange zest. Drop ½ tsp of dough 2 inches apart on the prepared sheets. Bake until flattened and golden brown, for about 10 minutes.

3. Let the cookies cool completely on the baking sheets on wire racks; carefully remove the cookies from the paper.

SERVING SIZE (1 cookie): 28 Cal, 1 g Total Fat, 1 g Sat Fat, 8 mg Sod, 4 g Total Carb, 3 g Sugar, 0 g Fib, 0 g Prot.

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GRILLED CORN WITH SMOKED PAPRIKA-LIME BUTTER 2–5

P r e p 5 m i n

C o o k 1 5 m i n

Cooking spray 6 medium ears of corn, husked and silks removed 3 tbsp light butter 4 tsp lime juice 1 tsp smoked paprika ⅛ tsp salt 3 tbsp chopped cilantro

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Ser ves 6

Summer fresh corn is delicious au natural so this recipe keeps things simple by enhancing that sweet flavor with a smoky turn on the grill and a drizzle of seasoned lime butter. Be careful when melting the butter in the microwave as it can overheat and spatter.

Corn not in season? The butter is also delicious tossed 1. Coat a grill rack with cooking spray. Preheat the grill to mediumhigh.

2. Grill the corn, turning occasionally, until lightly charred in spots and tender, for about 10 minutes.

3. Meanwhile, in a microwave-safe bowl, combine the butter, lime juice, paprika, and salt. Microwave on High until melted, for about 20 seconds.

4. Put the corn in on large serving platter and drizzle with the butter mixture and cilantro. Toss to coat.

SERVING SIZE (1 ear of corn with ½ tbsp butter mixture): 137 Cal, 6 g Total Fat, 3 g Sat Fat, 82 mg Sod, 22 g Total Carb, 5 g Sugar, 3 g Fib, 4 g Prot.

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A nicely charred steak is delicious right off the grill but it’s also great to grill ahead and use later for salads and sandwiches when you’re meal planning for the week. This recipe serves one but it’s easy to double or quadruple for more meals just be sure to adjust the cooking time to account for a larger piece of beef.

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SUMMER STEAK SALAD WITH ARUGULA & DILL 4

P r e p 1 0 m i n

Cooking spray ¼ lb lean trimmed sirloin beef ¼ tsp salt, divided ⅛ tsp black pepper, divided 1 tbsp red wine vinegar 1 tsp finely chopped shallots 1 tsp olive oil ¼ tsp Dijon mustard ½ cup halved cherry tomatoes ½ cup sliced English cucumber 1 medium radish, thinly sliced 2 tbsp chopped dill 2 cups lightly packed baby arugula

C o o k 1 0 m i n

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Ser ves 1

1. Coat a grill or grill pan with the cooking spray. Preheat to medium-high.

2. Season the steak with ⅛ tsp of the salt and 1 pinch of the black pepper. Cook the steak, turning once, until an instant-read thermometer inserted into the side of the steak registers 145°F for medium, for about 6 minutes. Transfer the steak to a cutting board and let stand for 5 minutes. Thinly slice the steak.

3. Meanwhile, in a medium bowl, stir the vinegar, shallots, oil, mustard, 2 tsp water, and the remaining ⅛ tsp of the salt and 1 pinch of the black pepper. Add the tomatoes, cucumber, radish, and dill and toss to combine.

4. On a plate, arrange the arugula. Spoon the tomato mixture over the arugula. Top with the steak. Drizzle the steak with any remaining dressing in the bowl.

SERVING SIZE (1 plate): 239 Cal, 10 g Total Fat, 2 g Sat Fat, 692 mg Sod, 8 g Total Carb, 4 g Sugar, 2 g Fib, 28 g Prot.

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GRILLED PORK WITH NECTARINE SALSA 2–4

P r e p 1 5 m i n

Cooking spray 1 fl oz peach, mango, or pineapple nectar 2 medium jalapeño peppers, cored, seeded, and finely chopped, divided 3 tbsp fresh lime juice, divided 1 lb lean pork tenderloin, trimmed ½ tsp plus a pinch of salt ¼ tsp black pepper 3 medium nectarines, diced 3 medium scallions, finely

C o o k 2 0 m i n

Ser ves 4

Fruit and pork are a classic pairing, but when the fruit is part of a spicy salsa and the savory meat is grilled, it becomes a next-level combo. Fruit salsas are also a great use of underripe fruit since its crunchy texture and sourness are actually perfect when paired with meat. Make a double batch to serve with tortilla chips.

1. Coat a grill rack or grill pan with cooking spray. Preheat to medium-high.

2. In a small bowl, stir the peach nectar, 1 jalapeño, and 1½ tbsp lime juice for the glaze. Season the pork with the salt and black pepper and arrange the pork on the grill. Cook the pork for 5 minutes, then brush with the glaze. Continue to cook the pork, basting with the glaze every 5 minutes, until an instant-read thermometer inserted into the center registers 145°F, for about 20 minutes. Let rest for 10 minutes before thinly slicing.

3. Meanwhile, in another small bowl, combine the nectarines, scallions, cilantro, pinch of salt, and remaining jalapeño and 1½ tbsp of the lime juice. Top the pork with the salsa before serving.

SERVING SIZE (about 4 oz pork and ½ cup salsa): 188 Cal, 3 g Total Fat, 1 g Sat Fat, 354 mg Sod, 15 g Total Carb, 10 g Sugar, 3 g Fib, 26 g Prot.

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Try this twist on classic coleslaw for your next backyard barbecue— the cabbage is grilled until charred and slightly softened. It still retains plenty of crunch, but the flavor turns sweeter overall, with those irresistible charred bits around the edges. The slaw holds up well, so you can make it up to a day in advance and stash it in the

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GRILLED CABBAGE SLAW 1

P r e p 1 5 m i n

Cooking spray 1 small head of green cabbage (about 2 lb) 3 tbsp light mayonnaise 2 tbsp cider vinegar ¾ tsp salt ½ tsp black pepper

C o o k 1 0 m i n

Ser ves 8

1. Coat an outdoor grill rack with cooking spray. Preheat the grill to medium-high heat. Cut the cabbage into 1-inch-thick wedges, leaving the core intact so the wedges don’t fall apart. Coat the wedges on both sides with cooking spray. Arrange the cabbage wedges on the grill rack. Grill until lightly charred, for 4 to 5 minutes per side. Remove the cabbage from the grill and let cool slightly.

1 large carrot, grated on the large holes of a box grater

2. In a large bowl, whisk the mayonnaise, vinegar, salt, and pepper.

Add the onion, parsley, carrot, and bell pepper. Toss to coat. Cut the cabbage crosswise into thin slices. Add the cabbage to the bowl and toss to combine.

1 medium orange bell pepper, thinly sliced

SERVING SIZE (about 1 cup): 49 Cal, 2 g Total Fat, 0 g Sat Fat, 252 mg Sod, 8 g Total Carb, 4 g Sugar, 3 g Fib, 2 g Prot.

½ cup thinly sliced red onion ⅓ cup chopped parsley

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PINCHOS MORUNOS (SPANISH PORK SKEWERS) 4

P r e p 1 5 m i n

Cooking spray 1 tbsp fresh lemon juice 1 tbsp olive oil 1 tsp smoked paprika ¾ tsp salt ¾ tsp ground cumin ½ tsp ground coriander ½ tsp dried oregano ½ tsp ground turmeric 1 lb pork tenderloin, trimmed and cut into 1-inch cubes

C o o k 1 0 m i n

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Ser ves 4

Made with lean pork tenderloin, these kebabs get loads of flavor from an easy marinade of olive oil, lemon juice, and earthy spices like cumin and turmeric.

Whoops, forgot to soak your bamboo skewers? Just make sure the pork covers the tip of the skewer and position the skewers so that the handles extend over 1. In a large bowl, combine the lemon juice, oil, paprika, salt, cumin, coriander, oregano, and turmeric. Add the pork and toss well to coat. Cover and marinate in the refrigerator for 1 to 2 hours.

2. If using wooden skewers, soak them in water for 30 minutes (to prevent them from burning).

3. Coat an outdoor grill rack with cooking spray. Preheat the grill to high. Thread the pork onto 8 (10- to 12-in) skewers. Coat the skewers on both sides with cooking spray. Arrange the skewers on the grill rack. Cover the grill and grill until cooked through, for 4 to 5 minutes per side.

SERVING SIZE (2 skewers): 174 Cal, 8 g Total Fat, 2 g Sat Fat, 422 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 24 g Prot.

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While Caesar dressing is typically paired with mild romaine, we love the way its bold flavor stands up to kale. Don’t be tempted to skip the anchovies in the dressing. While they’re pungent and fishy on their own, once they’re mashed into the dressing the fishiness fades.

Letting the dressed kale sit for 20 minutes softens the texture and

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KALE CAESAR SALAD WITH GRILLED SHRIMP 3–5

P r e p 1 5 m i n

C o o k 5 m i n

Cooking spray 1 ½ lb large shrimp, peeled and deveined 1 tsp finely grated lemon zest 1 medium garlic clove, crushed through a press, divided ¼ tsp kosher salt, or to taste, divided

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Ser ves 4

1. In a medium bowl, toss the shrimp, lemon zest, ¼ tsp of the garlic, and ⅛ tsp of the salt; set aside.

2. In a large bowl, whisk the anchovies, lemon juice, yogurt, mayonnaise, oil, mustard, pepper, and the remaining garlic and ⅛ tsp of the salt. Whisk in the grated Parmesan. Add the kale and toss with your hands thoroughly so the kale is completely coated.

Set aside.

2 tbsp fresh lemon juice

3. Spray a large grill pan with cooking spray and preheat over medium-high. Place the shrimp on the pan in a single layer (work in batches if necessary) and grill just until opaque in the center, for 2 to 3 minutes per side.

2 tbsp plain fat-free Greek yogurt

4. Divide the salad and shrimp among 4 plates. Garnish with the shaved Parmesan.

2 anchovies, chopped and well mashed, or 1 tsp anchovy paste

2 tbsp reduced-calorie mayonnaise 2 tsp olive oil ½ tsp Dijon mustard

SERVING SIZE (1¼ cups salad, about 9 shrimp, and about 3 Parmesan shavings): 247 Cal, 11 g Total Fat, 3 g Sat Fat, 1,451 mg Sod, 8 g Total Carb, 2 g Sugar, 4 g Fib, 30 g Prot.

⅛ tsp black pepper ¼ cup grated Parmesan ¾ lb kale (about 1 bunch), stems and tough ribs removed, leaves thinly sliced ½ oz Parmesan, grated or shaved with a vegetable peeler

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GRILLED SKILLET HASH WITH EGGS 4–9

P r e p 1 0 m i n

1 tbsp canola oil 6 oz cooked chicken sausages, finely chopped 3 cups frozen shredded hash brown potatoes 1 cup chopped sweet red peppers ½ cup chopped scallions ⅝ tsp salt, divided ⅜ tsp black pepper ⅓ cup shredded reduced-fat sharp cheddar cheese made with 2% milk 4 large eggs

C o o k 2 5 m i n

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Ser ves 4

There’s no rule that says you can’t cook breakfast or brunch on the grill, especially when you treat your grill like a burner. A well-seasoned cast-iron skillet works perfectly over the direct flames of a grill while its heat retention makes sure the hash comes out crispy and well-browned. The frozen shredded 1. Set a 10-inch cast-iron skillet on a grill, close the lid, and preheat the grill to medium-high.

2. Heat the oil in the pan and add the sausage. Cook until the sausage starts to brown, for 4 to 5 minutes, stirring occasionally.

Add the potatoes, red peppers, scallions, ½ tsp salt, and ¼ tsp black pepper. Cook, stirring occasionally, until the potatoes and peppers are tender, for about 8 minutes.

3. Spread the hash in an even layer in the skillet and sprinkle with the cheese. Make 4 indentations in the hash mixture. Crack 1 egg into each indentation. Cook until the whites are set and the yolks are still runny, for 10 to 12 minutes. Season the eggs with the remaining ⅛ tsp salt and ⅛ tsp black pepper.

SERVING SIZE (1 egg and about 1 cup hash): 326 Cal, 14 g Total Fat, 4 g Sat Fat, 746 mg Sod, 32 g Total Carb, 2 g Sugar, 3 g Fib, 19 g Prot.

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While pounding chicken breasts might seem like an extraneous step, it serves a couple of purposes. Not only does it help break down connective tissue for more tender meat, but it makes the thickness of the chicken breast consistent meaning it will cook evenly (no desert dry edges). No meat mallet? A heavy skillet or rolling pin also works

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ITALIAN-GRILLED CHICKEN SANDWICHES 7–9

P r e p 1 5 m i n

C o o k 1 0 m i n

Cooking spray 4 (4-oz) boneless skinless chicken breasts ¾ tsp salt, divided ⅛ tsp black pepper, divided ½ small red onion, sliced into 4 (¼-inch-thick) slices 4 plain hamburger buns, toasted 4 tbsp pesto sauce 12 basil leaves ½ cup chopped drained roasted red peppers (packed in water)

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Ser ves 4

1. Coat a grill or grill pan with cooking spray. Preheat to mediumhigh.

2. Cover the chicken with a sheet of parchment or plastic and pound until ¼ inch thick. Remove parchment. Season both sides of the chicken with ½ tsp of the salt and a pinch of the pepper.

Coat the onion with cooking spray and sprinkle with the remaining ¼ tsp of the salt and a pinch of the pepper.

3. Place the chicken and onion on the grill. Cook the chicken, turning once, until browned and cooked through, for 2 to 3 minutes per side. Cook the onion, turning once, until softened and grill marks appear, for 2 to 3 minutes per side. Slice each piece of chicken in half so it fits better on the buns.

4. Spread each bun bottom with 1 tbsp of the pesto sauce. Top each with 2 pieces of the chicken, 1 slice of the onion separated into rings, 3 basil leaves, 2 tbsp of the roasted red pepper, and a bun top.

SERVING SIZE (1 sandwich): 343 Cal, 12 g Total Fat, 2 g Sat Fat, 827 mg Sod, 26 g Total Carb, 5 g Sugar, 2 g Fib, 31 g Prot.

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GRILLED BEEF AND BROCCOLI SKEWERS 6

P r e p 1 5 m i n

Cooking spray 1 lb lean beef top sirloin steak, cut into 24 cubes 1 medium garlic clove, grated ¼ cup teriyaki sauce, divided 2 tsp toasted sesame oil, divided 24 broccoli florets (about 12 oz) 16 medium fresh shiitake mushrooms, stems removed 8 medium scallions, white and light-green parts only, each cut into 3 pieces

C o o k 1 0 m i n

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Ser ves 4

Your favorite Chinese takeout dish gets a summer makeover in this easy recipe that transforms it into grilled kebabs. Lean sirloin steak is marinated briefly and layered with fresh broccoli florets, shiitake mushroom caps, and green onion pieces. Serve over a bed of brown or cauliflower rice to soak up all the 1. Coat a grill rack or grill pan with cooking spray. Preheat to medium-high.

2. In a medium bowl, combine the steak, garlic, 1½ tbsp of the teriyaki sauce, and 1 tsp of the oil. Marinate at room temperature for 20 minutes. In a small bowl, whisk the remaining 2½ tbsp of the teriyaki sauce and 1 tsp of the oil. Set aside.

3. Using 8 (10- to 12-inch) skewers, alternately thread 3 steak cubes, 3 broccoli florets, 2 mushrooms, and 3 scallion pieces onto each skewer. Coat the skewers with cooking spray. Grill the skewers, turning and basting occasionally with the reserved teriyaki sauce, until the steak reaches the desired degree of doneness, 8 to 10 minutes for medium.

SERVING SIZE (2 skewers): 252 Cal, 8 g Total Fat, 2 g Sat Fat, 789 mg Sod, 11 g Total Carb, 5 g Sugar, 3 g Fib, 34 g Prot.

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GRILLED SALMON WITH MUSTARD-HERB CRUST 0–8

P r e p 1 0 m i n

Cooking spray 3 tbsp chopped fresh rosemary 3 tbsp thyme leaves 1 tsp black pepper 4 (5-oz) farmed skinless Atlantic salmon fillets 4 tbsp regular or whole-grain Dijon mustard

C o o k 1 5 m i n

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Ser ves 4

The simple herb crust gives the fish in this recipe an incredible flavor and locks in moisture. While we call for skinless salmon, if your fillets have the skin you, you can leave them there as extra protection against sticking on the grill. If the fish sticks, simply slide your spatula between the fish and the skin to remove it from 1. Coat a grill rack or grill pan with cooking spray. Preheat a grill or grill pan to medium.

2. In a small bowl, combine the rosemary, thyme, and black pepper. Coat the bottom of the fish (flat side) with cooking spray.

Spread 1 tbsp of the mustard on top of the fish. Sprinkle each with about 1½ tbsp of the mixed herbs.

3. Arrange the fish, herbed-side up, on the grill directly over the heat. Cover the grill and cook until the fish is firm and opaque, for about 12 minutes. Using a wide metal spatula, transfer the fillets to plates.

SERVING SIZE (1 fillet): 318 Cal, 19 g Total Fat, 4 g Sat Fat, 430 mg Sod, 1 g Total Carb, 0 g Sugar, 1 g Fib, 29 g Prot.

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KOREAN GRILLED CHICKEN LETTUCE WRAPS (SSAMBAP) 7

P r e p 2 5 m i n

Cooking spray 3 tbsp gochujang, divided 1 tbsp low-sodium soy sauce 1 tbsp toasted sesame oil, divided 2 tsp brown sugar, divided 2 medium garlic cloves, grated and divided 1 lb boneless skinless chicken thighs ¼ cup Korean doenjang or white miso 2 tsp toasted sesame seeds 12 large red or green lettuce leaves 2 cups cooked white shortgrain rice 1 cup kimchi ¼ cup thinly sliced scallions 2 medium fresno chiles or red jalapeños, thinly sliced (optional)

C o o k 1 5 m i n

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Ser ves 6

Ssam, a common dish in Korean kitchens, consists of pieces of seasoned grilled meat—in this case, chicken—wrapped in lettuce with rice and pickled veggies like kimchi. The sauce for these wraps is called ssamjang, which is a delectably spicy, sweet, salty combo that features a mild-to-medium pepper paste 1. Coat a grill rack with cooking spray. Preheat to medium-high.

2. In a medium bowl, stir the soy sauce, 1 tbsp of the gochujang, 1 tsp of the oil, 1 tsp of the brown sugar, and 1 garlic clove. Add the chicken and toss well to coat. Marinate at room temperature for 20 minutes or refrigerate for up to 4 hours.

3. In a small bowl, stir the doenjang, sesame seeds, and the remaining 2 tbsp of the gochujang, 2 tsp of the oil, 1 tsp of the brown sugar, and 1 garlic clove. Set aside.

4. Arrange the chicken on the grill rack (discard the marinade).

Cover the grill and grill until the chicken is well marked and cooked through, for about 6 minutes on each side. Cut the chicken into slices. Serve the chicken with the lettuce leaves, rice, kimchi, scallions, reserved sauce, and chiles, if using.

SERVING SIZE (2 lettuce wraps): 244 Cal, 6 g Total Fat, 1 g Sat Fat, 663 mg Sod, 29 g Total Carb, 6 g Sugar, 2 g Fib, 19 g Prot.

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TAGLIATA ALL A FLORENTINA (GRILLED STEAK TOPPED WITH ARUGUL A , LEMON, AND PARMESAN) p a g e 0 0

GRILLED OYSTER MUSHROOM AND VEGGIE SKEWERS WITH LEMON -TAHINI DRIZZLE p a g e 0 0

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TAGLIATA ALLA FLORENTINA (GRILLED STEAK TOPPED WITH ARUGULA, 6

P r e p 1 0 m i n

Cooking spray ¾ tsp salt, divided ¾ tsp black pepper, divided 1 lb lean and trimmed beef flank steak 4 cups arugula 1 tbsp extra-virgin olive oil 1 tbsp fresh lemon juice 1 oz Parmesan, shaved

C o o k 1 0 m i n

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Ser ves 4

You need just a few ingredients and 20 minutes to make this leaner take on a Tuscan classic, perfect for either a quick weeknight supper or a dinner party. It’s so gorgeous no one will know how easy it was to put together, and the flavor combo of smoky steak, salty cheese, peppery arugula, and bright lemon is simply 1. Coat a grill rack or grill pan with cooking spray. Preheat for medium-high heat.

2. Sprinkle ½ tsp each of the salt and black pepper over both sides of the steak. Place the steak on the grill. Grill the steak to the desired doneness, for about 5 minutes on each side for medium to medium-rare. Transfer to a cutting board and let rest for 5 minutes. Thinly slice the steak across the grain and arrange on a serving platter.

3. Meanwhile, in a medium bowl, toss the arugula, oil, lemon juice, and remaining ¼ tsp each of the salt and black pepper. Scatter the salad over the steak and sprinkle with the cheese.

SERVING SIZE (3 oz cooked steak and about 1 cup salad): 228 Cal, 12 g Total Fat, 4 g Sat Fat, 513 mg Sod, 2 g Total Carb, 1 g Sugar, 0 g Fib, 28 g Prot.

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GRILLED OYSTER MUSHROOM AND VEGGIE SKEWERS WITH LEMON-TAHINI 4

P r e p 1 5 m i n

Cooking spray 1 ½ tbsp tahini 1½ tsp fresh lemon juice ½ tsp salt, divided ⅜ tsp garlic powder, divided ⅛ tsp ground cumin 8 oz oyster mushrooms 6 oz eggplant, cut into 16 (1inch) pieces 12 medium cherry tomatoes

C o o k 1 0 m i n

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Ser ves 2

These vegan skewers prove that grilling is not all about the meat. The savory flavors of mushrooms are enhanced by the smoke of the grill while a tangy, cumin-spiked tahini ties all the vegetables together.

When skewering the mushrooms, pierce through the denser stem end, and be gentle when turning them on 1. If using wooden skewers, soak them in water for 30 minutes (to prevent them from burning). Coat a grill rack with cooking spray.

Heat the grill to medium-high heat.

2. In a small bowl, whisk the tahini, lemon juice, ⅛ tsp salt, ⅛ tsp garlic powder, and the cumin. Whisk in 1½ tbsp water until the mixture is smooth and runny (add a little more water if needed).

Set aside.

3. If the mushrooms are attached in large clumps, gently pull apart into small clusters or larger single mushrooms. Onto 4 skewers, evenly thread the mushrooms. Onto another 4 skewers, alternately thread the eggplant and tomatoes. Coat the top of the skewers with cooking spray and sprinkle with ⅛ tsp of the garlic powder. Turn the skewers over and repeat with cooking spray and the remaining ⅛ tsp of the garlic powder.

4. Arrange the skewers on the grill rack. Cover the grill and grill until the vegetables are well marked and tender, for 4 to 5 minutes per side. Sprinkle the skewers with remaining ⅜ tsp of the salt and serve with the sauce.

SERVING SIZE (2 mushroom skewers, 2 veggie skewers, and about 1½ tbsp sauce): 159 Cal, 7 g Total Fat, 1 g Sat Fat, 516 mg Sod, 18 g Total Carb, 7 g Sugar, 7 g Fib, 8 g Prot.

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GRILLED CUBAN CHICKEN WITH BLACK BEAN AND MANGO SALSA 1–6

P r e p 1 5 m i n

Cooking spray ½ cup unsweetened orange juice ¼ cup chopped fresh cilantro 3 tbsp fresh lime juice 2 tsp olive oil 2 tsp finely chopped garlic 1 tsp ground cumin ¼ tsp salt ½ tsp black pepper 4 (5-oz) boneless skinless chicken breasts 1 cup canned black beans, rinsed and drained 1 cup cubed mango 2 tbsp chopped red onion

C o o k 1 5 m i n

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Ser ves 4

The low-key star of this dish is the citrusy marinade featuring savory cumin and loads of cilantro and garlic. To keep things super simple, it does double duty as a seasoning for both the chicken and the salsa. For max flavor, be sure to let both marinate for the full 12 hours before starting to grill. To riff on this dish, try 1. In a medium bowl, combine the orange juice, cilantro, lime juice, oil, garlic, cumin, salt, and black pepper for the marinade. Transfer ½ cup of the marinade to a gallon-size resealable plastic bag. Add the chicken to the bag. Seal the bag and turn to coat the chicken.

Place the bag in a shallow dish and refrigerate for at least 2 hours and up to 12 hours.

2. Add the beans, mango, and onion to the bowl with the remaining marinade and stir to combine. Cover the salsa and refrigerate for up to 12 hours.

3. Coat a grill rack or grill pan with cooking spray. Preheat to medium-high. Remove the chicken from the marinade. (Discard the marinade.) Grill the chicken for 12 to 15 minutes, until an instant-read thermometer inserted into the centers registers 165°F, turning over halfway through. Transfer the chicken to plates. Spoon the salsa over the chicken.

SERVING SIZE (1 chicken breast and about ½ cup salsa): 295 Cal, 7 g Total Fat, 1 g Sat Fat, 442 mg Sod, 22 g Total Carb, 9 g Sugar, 5 g Fib, 36 g Prot.

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Two beloved bar food staples come together in this cheeseburger loaded with nacho toppings. We pile refried beans, avocado, and salsa on top of patties flavored with a quick and easy homemade taco seasoning (or you could swap in a low sodium store-bought taco seasoning). For even more nacho flavor, try adding fresh cilantro and

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NACHO BURGERS 8–10

P r e p 1 5 m i n

C o o k 1 0 m i n

Ser ves 4

Cooking spray

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

1 lb extra-lean (96%) ground beef

2. In a medium bowl, combine the beef, chili powder, cumin, garlic powder, paprika, and ½ tsp of the salt, mixing well with your hands. Divide the mixture into 4 equal portions, shaping each into a 3½-inch patty.

1 tsp chili powder ¾ tsp ground cumin ¾ tsp garlic powder ¾ tsp smoked paprika ⅝ tsp salt, divided 3 oz reduced-fat pepper Jack cheese, thinly sliced 1 medium avocado, peeled and pitted ½ cup fat-free canned refried

3. Arrange the patties on the grill rack. Grill until the bottoms of the patties are well marked, for about 5 minutes. Turn the patties over and grill until almost cooked through, for about 4 minutes.

Divide the cheese evenly among the patties. Grill until the cheese melts, for about 1 minute.

4. In a medium bowl, mash together the avocado with the remaining ⅛ tsp of the salt. Spread 2 tbsp of the beans over the bottom half of each bun. Top each with 1 patty, one-fourth of the avocado, 1 tbsp salsa, and the top half of the bun.

SERVING SIZE (1 burger): 411 Cal, 16 g Total Fat, 4 g Sat Fat, 974 mg Sod, 30 g Total Carb, 4 g Sugar, 7 g Fib, 37 g Prot.

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GRILLED EGGPLANT PARMESAN 5

P r e p 1 0 m i n

Cooking spray 2 medium eggplants (about 1 lb each), trimmed, each cut lengthwise into 4 thick slices 1 tsp Italian seasoning ¾ tsp salt ½ tsp garlic powder 1 cup shredded part-skim mozzarella 2 medium tomatoes, each cut into 8 slices ¼ cup grated Parmesan ¼ cup torn fresh basil leaves

C o o k 1 5 m i n

Ser ves 4

This fresher take on eggplant Parmesan cuts out the breading but keeps all the saucy, cheesy goodness you’re craving from this Italian classic. It’s a great way to satisfy cravings for eggplant Parm in a lighter way that also keeps your kitchen nice and cool while adding extra flavor from the smoke of the grill.

1. Coat an outdoor grill rack with cooking spray. Heat the grill to medium-high heat. Arrange the eggplant slices in a single layer on a sheet pan. Sprinkle the tops of the eggplant slices evenly with the Italian seasoning, salt, and garlic powder.

2. Arrange the eggplant on the grill rack, seasoned side down.

Close the grill lid and cook for 5 minutes. Turn the slices over. Top evenly with the mozzarella, tomato slices, and Parmesan. Close the grill lid and cook until the cheeses melt and the eggplant is tender, for 6 to 8 minutes. Arrange the eggplant slices on a platter. Garnish with the basil.

SERVING SIZE (2 topped eggplant slices): 170 Cal, 7 g Total Fat, 4 g Sat Fat, 660 mg Sod, 18 g Total Carb, 10 g Sugar, 8 g Fib, 12 g Prot.

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Grilling caramelizes the natural sugars in ripe pineapple making its flavor sweeter and more intense while adding a unique smoky depth.

To make this simple recipe even easier, use precut pineapple chunks from the produce section and thread those onto the skewers (although we love the dramatic look of the spears).

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GRILLED PINEAPPLE SKEWERS WITH A HONEY-THYME GLAZE 3–4

P r e p 1 5 m i n

C o o k 1 0 m i n

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Ser ves 6

Cooking spray

1. In a small bowl, mix the honey, vinegar and thyme.

3 tbsp honey

2. With a sharp chef’s knife, slice the top and bottom from the pineapple. Cut away the peel. Slice the pineapple in half, then cut each half into 6 equal pieces. Cut away the tough core from each piece. Thread each piece of pineapple onto a skewer.

2 tsp unseasoned rice vinegar 2 tsp thyme leaves 1 (1-lb) medium pineapple

3. Preheat a grill or grill pan over medium-high heat. Grill the pineapple, turning once and basting several times with the glaze, until warmed through and grill marks appear, for about 6 minutes.

SERVING SIZE (2 skewers): 72 Cal, 0 g Total Fat, 0 g Sat Fat, 1 mg Sod, 19 g Total Carb, 16 g Sugar, 1 g Fib, 0 g Prot.

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GRILLED LEMON-HERB CHICKEN 0–2

P r e p 1 5 m i n

Cooking spray ¼ cup finely chopped rosemary ¼ cup oregano, coarsely chopped 3 tbsp white-wine vinegar 6 garlic cloves, finely chopped 1½ tbsp finely grated lemon zest 2 tsp kosher salt 1 tsp black pepper 8 (8-oz) boneless skinless chicken breasts

C o o k 1 5 m i n

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Ser ves 16

These chicken breasts turn out juicy and aromatic every time, thanks to a flavorful garlicky herb marinade. Halve the recipe for smaller crowds or, since the flavors of this dish are so versatile, use it as a component of your weekly meal prep. Before grilling, pat the chicken breasts dry to prevent the marinade 1. In a large shallow dish, whisk the rosemary, oregano, vinegar, garlic, lemon zest, salt, and black pepper. Add the chicken and turn until coated well. Cover the chicken and refrigerate for 6 hours.

2. Coat a grill rack or grill pan with cooking spray. Preheat to medium. Grill the chicken, turning once, until the chicken is charred in spots and cooked through and an instant-read thermometer inserted into the center registers 165°F, for about 15 to 20 minutes on the grill. (Leftovers can be refrigerated for up to 5 days.)

SERVING SIZE (1 chicken breast): 141 Cal, 3 g Total Fat, 1 g Sat Fat, 342 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 26 g Prot.

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Neat and tidy individual portions? Check. Twenty minute cook time?

Check. Loads of veggies? Yep. Ooey gooey cheesy pasta? Yes. No need to turn on the oven? Correct. If you never thought to cook your lasagna on the grill, let this recipe blow your mind and just try not to make it every night of the week.

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GRILLED LASAGNA PACKETS 9

P r e p 2 0 m i n

Cooking spray 1 ⅛ cups jarred fat-free marinara sauce 4 cups thinly sliced (⅛ inch thick) zucchini (about 2 small) 4 cups thinly sliced (⅛ inch thick) yellow summer squash (about 2 small) 7 oz no-cook lasagna noodles (12 noodles) ¾ tsp salt, divided ¾ tsp black pepper, divided ¾ cup shredded part-skim mozzarella 2 cups halved cherry tomatoes ¼ cup chopped basil 2 tbsp finely chopped shallots 1½ tsp red-wine vinegar

C o o k 2 0 m i n

Ser ves 4

1. Coat a grill rack with cooking spray. Preheat a grill to mediumhigh. On a work surface, stack 2 (18-by-12-inch) sheets of nonstick foil or heavy-duty foil coated with cooking spray. Repeat 3 times to make a total of 4 stacks.

2. In a medium bowl, combine the marinara and 1⅛ cups water.

In a large bowl, toss the zucchini and squash. Arrange 1 lasagna noodle on each foil stack. Spoon 3 tbsp of the marinara over each noodle. (It’s OK if some sauce slides off.) Shingle 1 cup of the squash slices on top of the marinara on each noodle and sprinkle each with a pinch of salt and black pepper. Sprinkle 1½ tbsp of the cheese over each lasagna. Repeat the layering once. Top each lasagna with 1 remaining noodle. Spread 3 tbsp of the marinara on each noodle. Fold the foil over the lasagnas and seal the packets tightly.

3. Transfer the packets to the grill, seam-side up. Close the lid and grill the packets for 10 minutes. Turn the packets over. Close the lid and grill for 10 minutes more. Remove the packets from the grill and let stand for 5 minutes before opening. (Be careful when opening the packets; there will be a lot of steam.)

4. Meanwhile, in a medium bowl, combine the tomatoes, basil, shallot, vinegar, and remaining ¼ tsp each of the salt and black pepper and toss well to coat. Spoon the tomatoes over the lasagna before serving.

SERVING SIZE (1 lasagna packet and ½ cup tomato topping): 335 Cal, 5 g Total Fat, 2 g Sat Fat, 653 mg Sod, 56 g Total Carb, 14 g Sugar, 6 g Fib, 16 g Prot.

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GREEK LEMON-DILL GRILLED CHICKEN SALAD 5–7

P r e p 2 0 m i n

C o o k 1 5 m i n

Cooking spray 1½ tbsp extra-virgin olive oil 2¼ tsp finely grated lemon zest 4½ tbsp fresh lemon juice (from 2 lemons) 1½ tsp finely chopped garlic 1 tsp salt ¾ tsp black pepper 4 (4-oz) boneless skinless chicken breasts 4 cups shredded romaine lettuce 1 cup canned chickpeas, rinsed and drained ½ cup finely chopped drained roasted red peppers (packed in water) 1 cup halved and thinly sliced English cucumbers 8 medium pitted Kalamata olives, sliced ¼ cup crumbled feta 4½ tbsp chopped dill ½ medium lemon, cut into wedges

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Ser ves 4

We’ve upgraded your typical Greek salad by loading it up with healthy and satisfying extras like chickpeas, grilled chicken, roasted peppers, and fresh dill. Briefly marinating the chicken in lemon juice and olive oil before grilling it tenderizes the chicken and infuses the mild-mannered meat with extra flavor.

1. In a large bowl, combine the oil, lemon zest and juice, garlic, salt, pepper, and 6 tbsp water. Reserve ¼ cup of the dressing. To the bowl, add the chicken and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours. Cover and refrigerate the remaining lemon dressing.

2. When ready to cook, coat a grill or grill pan with cooking spray. Preheat over medium-high. Remove the chicken from the marinade (discard the marinade) and add to the gril;.

3. Grill the chicken, turning as needed, until cooked through, for 10 to 15 minutes. Transfer to a cutting board and thinly slice.

4. Arrange the lettuce on a serving platter. Top with the chickpeas, peppers, cucumbers, chicken, olives, and cheese. Stir the dill into the reserved lemon dressing. Drizzle over the salad.

SERVING SIZE (1½ cups salad, 1 chicken breast, and 1 tbsp each olives and feta): 303 Cal, 12 g Total Fat, 3 g Sat Fat, 959 mg Sod, 17 g Total Carb, 4 g Sugar, 5 g Fib, 31 g Prot.

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BANANA BREAD WAFFLES 5–8

P r e p 1 0 m i n

Cooking spray 1 cup whole-wheat pastry flour 1½ tsp baking powder 1 tsp ground cinnamon ¼ tsp salt 3 small ripe bananas, divided 1 large egg, lightly beaten ½ cup low-fat buttermilk 1 tbsp canola oil ¼ cup chopped pecans, toasted

C o o k 1 5 m i n

Ser ves 4

Crispy, whole wheat waffles meet everyone’s favorite quick bread in this easy breakfast that’s flavored with cinnamon, ripe bananas, and toasted pecans. Added bonus: these waffles contain no added sugar thanks to the natural sweetness of the fruit. We recommend you make a double batch and freeze the extras for busy 1. Preheat a standard waffle iron. In a medium bowl, whisk the flour, baking powder, cinnamon, and salt. In another medium bowl, mash 1½ bananas with a fork until smooth. Whisk in the egg, buttermilk, and oil.

2. Spray a waffle maker with cooking spray. Spoon about ⅓ cup of the batter into the center of the waffle maker. Close the lid and cook until browned and cooked through, for 3 to 4 minutes.

Transfer the waffle to a wire rack. Repeat the process with the remaining batter to make 4 waffles.

3. Thinly slice the remaining 1½ bananas. Serve waffles topped with banana slices and pecans.

SERVING SIZE (1 waffle, about ¼ cup banana, and 1 tbsp pecans): 95 Cal, 2 g Total Fat, 0 g Sat Fat, 28 mg Sod, 20 g Total Carb, 7 g Sugar, 3 g Fib, 2 g Prot.

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We’ve replaced the traditional skin-on, bone-in chicken parts with boneless, skinless chicken breasts to not only lighten the dish but shorten the cooking time as well in this one-pot meal. If you can’t find garlic-infused oil, just use plain olive oil and add 2 teaspoons of finely chopped garlic along with the mushrooms.

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INSTANT POT® CHICKEN CACCIATORE 2–5

P r e p 2 0 m i n

1 tbsp all-purpose flour 1 tsp salt, divided ¼ tsp black pepper, divided 1 lb boneless skinless chicken breasts, cut into ¾-inch chunks 3 tsp garlic-flavored olive oil, divided 1 small onion, chopped 2 small Yukon Gold potatoes (about 10 oz), cut into small chunks 8 oz cremini mushrooms, sliced 1 small green bell pepper, seeded and cut into ½-inch chunks 1 cup canned fire-roasted diced tomatoes 2 tbsp tomato paste 1 tbsp capers, drained 2 tbsp chopped parsley

C o o k 2 0 m i n

Ser ves 4

1. On a plate, combine the flour, ½ tsp of the salt, and ⅛ tsp of the pepper. Add the chicken and toss to coat.

2. Press Sauté on a 6-quart Instant Pot and set the cooking time for 15 minutes. When Hot is displayed, add 1 tsp of the oil to the pot. Add the chicken and cook, turning the pieces occasionally, until lightly browned, for about 4 minutes. Transfer the chicken to a clean plate.

3. Add the remaining 2 tsp oil to the pot, along with the onion and potatoes. Cook until golden, about 5 minutes, stirring occasionally. Add the mushrooms and bell pepper and cook for 2 minutes.

4. Stir in the chicken and any juices, tomatoes, tomato paste, capers, and the remaining ½ tsp of the salt and ⅛ tsp of the pepper. Lock the lid, making sure the vent is closed. Press Pressure Cook and select High Pressure. Set the cooking time for 5 minutes.

5. When the time is up, press Cancel to turn off the pot. Move the steam release valve to the venting position to quickly release the pressure. Remove the lid. Spoon the chicken and vegetables into 4 shallow bowls and sprinkle with the parsley.

SERVING SIZE (1½ cups): 274 Cal, 7 g Total Fat, 1 g Sat Fat, 752 mg Sod, 24 g Total Carb, 6 g Sugar, 5 g Fib, 30 g Prot.

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AIR-FRIED STUFFED MINI SWEET PEPPERS 2

P r e p 1 5 m i n

Cooking spray 16 sweet mini baby bell peppers 3 oz Neufchâtel cheese or reduced-fat cream cheese, softened ⅓ cup shredded reduced-fat cheddar cheese ¼ cup plain fat-free Greek yogurt 2 tbsp finely chopped parsley 2 tsp chopped dill ¼ tsp salt ¼ tsp black pepper 1 medium garlic clove, grated

C o o k 1 5 m i n

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Ser ves 8

Whip up this snack anytime you’re in the mood for a warm and cheesy appetizer. The sweet mini peppers are par cooked in the air fryer to soften them up before getting stuffed with a mixture of cheese, yogurt, garlic, and herbs. Then they go back into the air fryer until the filling becomes melty and gooey.

1. Preheat an air fryer, if necessary, to 350°F. 2. Cut a slit down the length of each pepper, from the stem to the tip. Coat the peppers with cooking spray. Add the peppers to the air fryer basket. Air-fry for 5 minutes. Shake the basket and continue to air-fry for 3 more minutes. Place the peppers on a cutting board or work surface and let cool enough to handle.

3. Meanwhile, in a medium bowl, combine the cheeses, yogurt, parsley, dill, salt, pepper, and garlic. Stuff about 2 tsp of the filling into each pepper through the slit. Arrange the peppers in the airfryer basket in a single layer (it’s okay if they’re crowded). Air-fry until the peppers are tender and the filling is lightly browned on top, for 4 to 5 minutes.

SERVING SIZE (2 stuffed peppers): 63 Cal, 4 g Total Fat, 2 g Sat Fat, 131 mg Sod, 5 g Total Carb, 3 g Sugar, 1 g Fib, 4 g Prot.

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This simple dish combines the sweetness of leeks with the rich flavor of salmon (thanks to those heart healthy omega 3s) and the savory, umami flavor of miso for an easy, elegant dish that’s so much more than the sum of its parts. Be sure to rinse your leeks thoroughly to get all the grit out from between the layers.

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INSTANT POT SALMON WITH MELTED LEEKS AND MISO BUTTER 3–11

P r e p 1 5 m i n

Cooking spray 2 large leeks, white and lightgreen parts only, halved, sliced, and rinsed (about 3 cups) 1 tbsp plus 2 tsp unsalted butter, softened ¼ tsp salt 4 (5-oz) farmed salmon fillets, with or without skin 2 tsp peeled grated ginger, divided 1½ tsp low-sodium soy sauce 1½ tbsp white miso 1 tsp honey 1 tsp rice vinegar 2 medium scallions, thinly sliced

C o o k 1 0 m i n

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Ser ves 4

1. In a 6-quart Instant Pot, combine the leeks, 2 tsp of the butter, the salt, and ½ cup water. Place a rack on top of the leek mixture and spray with cooking spray. Place the salmon on the rack, skin side down. Rub the salmon with 1 tsp of the ginger and brush with the soy sauce.

2. Lock the lid, making sure the vent is closed. Press Steam and set the cooking time for 4 minutes. When the time is up, press Cancel to turn off the pot. Move the steam release valve to the Venting position to quickly release the pressure. Remove the lid.

3. Meanwhile, in a small bowl, stir the miso, honey, vinegar, and the remaining 1 tbsp of the butter and 1 tsp of the ginger until smooth.

4. Carefully remove the salmon with the rack from the pot. Spread the miso butter over the salmon. Cover to keep warm.

5. Press Sauté and set the cooking time for 10 minutes. When the leeks start to sizzle, cook for 5 minutes, until the leeks are very tender and most of the liquid in the pot is evaporated, stirring occasionally. Press Cancel to turn off the pot. Divide the leeks among 4 plates, top with the salmon, and garnish with the scallions.

SERVING SIZE (1 piece salmon, ⅓ cup leeks, and scant 1 tbsp miso butter): 403 Cal, 24 g Total Fat, 7 g Sat Fat, 574 mg Sod, 15 g Total Carb, 6 g Sugar, 2 g Fib, 31 g Prot.

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CREAMY INSTANT POT SUMMER SQUASH SOUP 2–4

P r e p 1 0 m i n

C o o k 2 0 m i n

1 tbsp olive oil 1½ cups chopped onion (about 1 large) 2 medium garlic cloves, finely chopped 4 cups fat-free reduced-sodium vegetable broth 1 lb yellow summer squash, trimmed and coarsely chopped 4 oz chickpea rotini or penne 3 sprigs thyme, plus more for garnish 1 tsp salt ½ tsp black pepper, divided

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Ser ves 4

Mild, slightly sweet yellow summer squash is the star of this creamy soup. We pile it into an Instant pot with sautéed aromatics, broth, thyme, and uncooked chickpea pasta. The last ingredient is our secret to the soup’s thick, creamy texture once blended, and it lends a slightly nutty flavor, along with a protein and fiber 1. Press Sauté on a 6-quart Instant Pot. When Hot is displayed, add the oil, onion, and garlic. Cook, stirring often, for 5 minutes.

Stir in the broth, squash, rotini, thyme, salt, and ¼ tsp of the pepper.

2. Turn the pot off. Lock the lid, making sure the vent is closed.

Press Pressure Cook and select High Pressure. Set the cooking time for 10 minutes.

3. When the cook time is up, allow the pressure to release naturally for 5 minutes, then quick-release any remaining pressure by moving the steam release valve to the Venting position. Discard the thyme sprigs. Purée the soup in the pot with an immersion blender. Ladle the soup into bowls. Garnish with additional thyme and remaining ¼ tsp of the pepper.

SERVING SIZE (about 1½ cups): 194 Cal, 5 g Total Fat, 1 g Sat Fat, 691 mg Sod, 31 g Total Carb, 9 g Sugar, 6 g Fib, 9 g Prot.

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Everyone’s favorite Indian takeout dish is now a slow cooker sensation. This easy recipe is what you look for in a slow cooker dish, simply combine everything in the cooker, leave the house, and come home to the tender chicken thighs, perfectly spiced and ready for dinner. Serve with brown basmati rice and a side of wilted baby

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SLOW COOKER CHICKEN TIKKA MASALA 4

P r e p 1 5 m i n

C o o k 8 h r

2 lb boneless skinless chicken thighs 1 (28-oz) can crushed tomatoes 1 small onion, finely chopped 2 tbsp garam masala 1 tbsp dark brown sugar

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Ser ves 8

In a 4- to 6-quart slow cooker, combine the chicken, tomatoes, onion, garam masala, brown sugar, garlic, salt, ginger, coriander, and cumin. Cover and cook on High for 3 to 4 hours or Low for 6 to 8 hours. Stir in the yogurt and cilantro, if using.

SERVING SIZE (1 cup chicken with sauce): 177 Cal, 5 g Total Fat, 1 g Sat Fat, 978 mg Sod, 8 g Total Carb, 5 g Sugar, 1 g Fib, 25 g Prot.

1 tbsp finely chopped garlic 1 tbsp salt 1 tbsp peeled finely chopped ginger ½ tsp ground coriander ½ tsp ground cumin ½ cup plain low-fat Greek yogurt ¼ cup chopped cilantro (optional)

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MIXED NUT CRUNCH 3

P r e p 5 m i n

No Cook

½ cup plain air-popped popcorn (prepared without oil) ⅓ cup crispy gluten-free rice cereal squares 1 tbsp salted dry-roasted mixed nuts ¼ tsp cinnamon sugar

Ser ves 1

A little sweet, a little salty, and super crunchy, this gluten-free snack mix makes just one serving for those times you don’t want a lot of extra laying around but you can easily double or triple it. Use this recipe as a base to customize your own mix with different nuts, dried fruits, or using a combo of sugar and pumpkin In a small bowl, toss the popcorn, cereal, nuts, and cinnamon sugar until combined.

SERVING SIZE (1 serving): 103 Cal, 5 g Total Fat, 1 g Sat Fat, 80 mg Sod, 14 g Total Carb, 2 g Sugar, 1 g Fib, 3 g Prot.

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AIR-FRYER WONTON PIZZA ROLLS 1

P r e p 1 0 m i n

Cooking spray 12 wonton wrappers 6 tsp fat-free marinara sauce 6 thin turkey pepperoni slices, finely chopped 3 sticks light part-skim mozzarella string cheese, each cut into 4 pieces

C o o k 1 5 m i n

Ser ves 12

The frozen after-school snack so many of us grew up with just got a healthy air fryer upgrade. We use wonton wrappers which cook to a light, shatteringly crispiness in the air fryer. With their familiar taste, gooey, ultra cheesy pepperoni filling, and extra crunchy texture, they’re destined to become a family 1. Preheat an air fryer, if necessary, to 400°F. 2. Working with 1 wonton wrapper at a time, place the wrapper on a work surface so that it looks like a diamond. Spoon ½ tsp of the marinara sauce in the center of the wrapper; top with about ¼ tsp of the pepperoni and 1 piece of the cheese.

3. Moisten the edges of the wrapper with water. Fold the top and bottom corners of the wrapper over the cheese and press to seal.

Fold in the left corner of the wrapper and roll over to seal to the right corner. Gently press all the edges to seal. Repeat with the remaining wrappers and fillings.

4. Coat the air fryer basket with cooking spray. Arrange half of the pizza rolls in a single layer in the air fryer basket. Coat the pizza rolls with cooking spray. (Cover the remaining pizza rolls to prevent them from drying out.) Air fry until browned and crisp, for 6 to 8 minutes (some filling might leak out). Remove from the air fryer. Repeat with the remaining pizza rolls.

SERVING SIZE (1 pizza roll): 40 Cal, 1 g Total Fat, 0 g Sat Fat, 105 mg Sod, 5 g Total Carb, 0 g Sugar, 0 g Fib, 3 g Prot.

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SLOW COOKER PORK CHILI VERDE 6–7

P r e p 3 0 m i n

2 tsp ground coriander 2 tsp ground cumin 2 tsp kosher salt 1 tsp black pepper 1 tsp dried oregano 3 lb lean boneless pork loin roast, trimmed 1 tbsp olive oil 1 lb tomatillos, husks removed, quartered 1 large onion, chopped 3 medium poblano chiles, seeded and chopped 5 medium garlic cloves, grated 1 medium jalapeño, seeded and chopped 1 (15-oz) can pinto beans, rinsed and drained 1 cup frozen fire-roasted corn kernels 1 cup shredded red or green cabbage ½ cup cilantro leaves

C o o k 4 h r 3 0 m i n

Ser ves 8

The low and gentle heat of a slow cooker is a great match for a larger pork loin and gives the tomatillos, onion, and chiles a chance to become meltingly tender in this satisfying stew. If you can’t find fresh tomatillos, you can use drained canned tomatillos instead. Enjoy this dish as is, then use any leftover 1. In a small bowl, combine the coriander, cumin, salt, pepper, and oregano and rub all over the pork. In a 12-inch skillet, heat the oil over medium-high. Sear the pork on all sides until browned all over, about 2 minutes per side.

2. Transfer the pork to a 5- to 6-quart slow cooker. Add the tomatillos, onion, chiles, garlic, and jalapeño. Cover and cook on High for 4 hours or Low for 8 hours, until the pork is tender.

3. Shred the pork in the slow cooker with two forks. Stir in the beans and corn. Cover and let warm for 20 to 30 minutes or until ready to serve.

4. Divide among 8 bowls. Top each portion with 2 tbsp cabbage, 1 tbsp cilantro, 1 tbsp queso fresco, and a few radish slices.

SERVING SIZE (1 cup chili with ¼ cup garnish): 368 Cal, 12 g Total Fat, 3 g Sat Fat, 773 mg Sod, 22 g Total Carb, 6 g Sugar, 5 g Fib, 44 g Prot.

½ cup crumbled queso fresco 4 medium radishes, thinly sliced

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Thanks to the air fryer, these onion rings stay crunchy outside and tender inside with no spatter or oily mess. Our herby ranch-style dip is made with kefir, a tangy, unsweetened fermented milk-based drink that’s packed with protein plus active probiotics. Make a double batch of the dip and use it as a dressing to drizzle over your favorite salad.

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CRUNCHY ONION RINGS WITH KEFIR RANCH DIP 6

P r e p 2 0 m i n

Cooking spray 1 cup kefir or low-fat buttermilk, divided 6 tbsp light mayonnaise 1 medium garlic clove, finely chopped 3 tbsp chopped chives 2 tbsp chopped flat-leaf parsley ½ tsp rice vinegar ¾ tsp salt, divided ⅛ tsp black pepper ½ cup all-purpose flour, divided 1 large egg ¼ tsp cayenne pepper ¼ tsp granulated garlic 1¼ cups panko breadcrumbs 3 medium onions (about 1 lb), cut into ½-inch slices and separated into rings (save the smaller rings for another use)

C o o k 1 0 m i n

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Ser ves 6

1. In a small bowl, whisk the mayonnaise, garlic, chives, parsley, vinegar, ½ cup kefir, ¼ tsp salt, and black pepper. Set aside.

2. Spread ¼ cup of the flour on a sheet of wax paper. In a medium bowl, whisk the egg, ¼ tsp salt, cayenne, granulated garlic, the remaining ½ cup kefir, and ¼ cup of the flour until smooth. Spread the panko on a separate sheet of wax paper.

3. Coat the onion rings, 5 at a time, with the flour. Dip the coated rings into the batter, letting the excess batter drip off, then coat with the panko, pressing to adhere. Arrange on a baking sheet in a single layer. Repeat to coat the remaining onion rings.

4. Preheat an air fryer to 360°F for 3 minutes. Lightly spray the basket with cooking spray. Place a single layer of onion rings in the basket. Spray the rings with cooking spray and air-fry for 5 minutes. Turn the rings over and spray with cooking spray. Air-fry until crispy, for about 4 minutes longer. Repeat with the remaining onion rings. Serve with the dip.

SERVING SIZE (about 6 onion rings and 2 tbsp dip): 217 Cal, 7 g Total Fat, 1 g Sat Fat, 651 mg Sod, 31 g Total Carb, 6 g Sugar, 2 g Fib, 7 g Prot.

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SHRIMP AND OKRA GUMBO 0–1

P r e p 2 0 m i n

¾ cup canned or bottled clam juice 2 medium celery stalks, cut into 1-inch chunks 1 medium onion, chopped 1 small red bell pepper, seeded and chopped 1 (14½-oz) can no-salt-added diced tomatoes ½ lb okra, trimmed and cut into ½-inch slices 2 medium garlic cloves, sliced 1 tbsp Worcestershire sauce 1 tsp dried thyme ½ tsp dried oregano ¾ lb medium shrimp, peeled and deveined ¼ cup parsley (optional)

Cook 4 hr

Ser ves 4

A generous splash of clam juice infuses this gumbo with rich seafood flavor. Look for it near the canned tuna at the grocery store. If you can’t find fresh okra, you can use frozen sliced okra and toss it right into the slow cooker without thawing. We add the shrimp to the slow cooker for only a short time at the end to prevent 1. In a 4-quart or larger slow cooker, combine the clam juice, celery, onion, bell pepper, tomatoes, okra, garlic, Worcestershire sauce, thyme, oregano, and 1½ cups water. Cover and cook until the vegetables are tender, for 3 to 4 hours on High or 6 to 8 hours on Low. 2. About 25 minutes before the cooking time is up, add the shrimp to the slow cooker. Cover and cook on High until the shrimp are just opaque in the center, for about 25 minutes. Ladle the gumbo evenly into 4 bowls. Garnish with the parsley, if using.

SERVING SIZE (about 1⅔ cups): 123 Cal, 1 g Total Fat, 0 g Sat Fat, 671 mg Sod, 15 g Total Carb, 6 g Sugar, 5 g Fib, 15 g Prot.

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SEASONED AIR- FRYER POLENTA FRIES page 00

S’MORES POPCORN page 00

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SEASONED AIR-FRYER POLENTA FRIES 5–8

P r e p 5 m i n

Cooking spray 18 oz fat-free ready-to-eat polenta (in tube) ½ tsp garlic powder ½ tsp smoked paprika ½ tsp chili powder ¼ tsp salt ½ cup fat-free marinara sauce, warmed

C o o k 2 0 m i n

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Ser ves 4

For a fun variation on French fries, try air-fried polenta. It gets crispy on the outside and stays slightly creamy on the inside. Premade polenta in a tube is not only convenient and time-saving, but it’s also the ideal firm texture for these fries. They’re sturdy enough to pile all into an air-fryer basket so that you don’t have 1. Preheat an air fryer, if necessary, to 400°F. 2. Cut the polenta tube in half crosswise. Cut each half lengthwise into 4 planks. With a crinkle cutter or sharp knife, cut the planks into strips to form fry shapes. Place the polenta in a large shallow dish and coat with cooking spray. Sprinkle with the garlic powder, paprika, chili powder, and salt. Toss gently to coat.

3. Coat the air fryer basket with cooking spray. Add the polenta fries to the basket and coat with cooking spray. Air-fry for 20 minutes, until crisp and browned, gently shaking the basket every 6 to 7 minutes. Serve with the marinara sauce.

SERVING SIZE (¾ cup polenta fries and 2 tbsp marinara): 108 Cal, 0 g Total Fat, 0 g Sat Fat, 563 mg Sod, 22 g Total Carb, 1 g Sugar, 2 g Fib, 3 g Prot.

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S’MORES POPCORN 2–3

P r e p 5 m i n

C o o k 3 m i n

Ser ves 2

10 mini marshmallows

The goodness of whole grain meets the joy of mini marshmallows in this quick snack that replicates all the elements of your favorite campfire treat. A double hit of chocolaty flavor comes from both cocoa powder and chocolate graham crackers. If you can’t find chocolate crackers, use plain ones and add an extra ½

2 chocolate graham cracker squares, coarsely crumbled

1. Cook the popcorn in a WW 2-Piece Silicone Microwave Popcorn Popper as directed on the package (or use an air popper).

Cooking spray 2 tbsp yellow popcorn kernels, unpopped 2 tsp powdered sugar 1 tsp unsweetened cocoa powder

2. Place the popcorn in a medium bowl. Coat the popcorn with cooking spray, tossing to coat all the pieces. Place the sugar and cocoa in a fine-mesh sieve or strainer and shake to dust the mixture over the popcorn. Toss gently to coat. Sprinkle in the marshmallows and graham cracker pieces.

SERVING SIZE (2 cups): 95 Cal, 2 g Total Fat, 0 g Sat Fat, 28 mg Sod, 20 g Total Carb, 7 g Sugar, 3 g Fib, 2 g Prot.

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AIR-FRIED OKRA 2

P r e p 5 m i n

C o o k 1 5 m i n

Cooking spray 8 oz okra, trimmed and halved lengthwise ½ tbsp canola oil 1¼ tbsp cornstarch ¼ tsp seasoning salt

Ser ves 2

The dry, circulating heat of an air fryer helps you achieve the crispy texture that turns okra skeptics into okra converts. Here, the pods are cut in half lengthwise and tossed with a little oil and a combination of seasoning salt and cornstarch to ensure a light, crispy coating. Stick with fresh okra for 1. Preheat an air fryer, if necessary, to 400°F. 2. In a large bowl, toss the okra with the oil. In a small bowl, combine the cornstarch and the seasoning salt. Sprinkle the cornstarch mixture over the okra mixture and toss well to coat.

3. Coat the air fryer basket with cooking spray. Arrange the okra in a single layer in the basket and coat with cooking spray. Air-fry, shaking the basket halfway through, until crisp and browned, for 14 to 15 minutes.

SERVING SIZE (about ¾ cup): 88 Cal, 4 g Total Fat, 0 g Sat Fat, 258 mg Sod, 13 g Total Carb, 2 g Sugar, 4 g Fib, 2 g Prot.

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This white style of chili leaves out the tomato so the spices, garlic, and fresh lime come through more clearly, complementing the delicate flavor of the white beans and chicken. To store leftovers, transfer the chili to an airtight container and let cool. Cover and refrigerate up to 4 days or freeze up to 3 months.

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CHICKEN AND WHITE BEAN CHILI 3–6

P r e p 2 5 m i n

C o o k 4 h r

4 tsp olive oil 2 lb (98%) fat-free ground chicken breast ¼ tsp salt 1 large onion, chopped 2 medium garlic cloves, finely chopped 4 cups reduced-sodium chicken broth 2 (15½-oz) cans white cannellini beans, rinsed and drained

Ser ves 8

1. In a large heavy nonstick skillet, heat the oil over medium-high.

Add the chicken and season with the salt. Stir in the chopped onion and garlic and cook, breaking up the chicken with a wooden spoon, until lightly browned, for about 10 minutes.

2. Transfer the chicken mixture to a 3- or 4-quart slow cooker. Stir in the broth, beans, lime juice, cumin, oregano, and chili powder.

Cover and cook for 4 hours on Low. 3. Divide the chili among 8 bowls. Top each with the sour cream.

Sprinkle with the chile powder, red onion, and cilantro.

SERVING SIZE (1 cup chili and 2 tbsp sour cream): 318 Cal, 9 g Total Fat, 3 g Sat Fat, 620 mg Sod, 21 g Total Carb, 2 g Sugar, 7 g Fib, 34 g Prot.

3 tbsp fresh lime juice 1½ tsp ground cumin 1 tsp dried oregano 1 tsp chipotle chili powder, plus more for serving 1 cup reduced-fat sour cream ½ small red onion, thinly sliced ⅓ cup cilantro leaves

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CHEESY CAULIFLOWER WAFFLES WITH HORSERADISH SAUCE 2–3

P r e p 1 5 m i n

C o o k 1 5 m i n

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Ser ves 4

1 large egg, lightly beaten

Latke meets hash brown in this delicious side dish. We use the direct heat of the waffle iron (plus mozzarella cheese) to crisp up these cauliflower rice-based cakes.

The accompanying creamy yogurt-based horseradish sauce adds a little kick to each bite. Though we call for parsley and chives, you can use fresh thyme, cilantro,

2 tbsp chopped parsley, plus more for garnish

1. Set a wire rack inside a baking sheet and place in the oven.

Preheat the oven to 200°F.

Cooking spray 2 cups cauliflower rice 4 oz shredded part-skim mozzarella cheese ½ cup coarsely shredded carrots

1 tbsp chopped chives ¼ tsp plus 1 pinch salt ¼ tsp plus 1 pinch black pepper ¼ cup plain fat-free Greek yogurt 1 tbsp horseradish sauce

2. Preheat a standard nonstick waffle maker. In a medium bowl, combine the cauliflower rice, cheese, carrots, egg, 2 tbsp of the parsley, the chives, ¼ tsp of the salt, and ¼ tsp of the pepper.

3. Coat the waffle maker with cooking spray. Into the center of the waffle maker, evenly spread about ¾ cup of the cauliflower mixture, close the lid, and cook until browned and cooked through, for 3 to 4 minutes. Transfer the waffle to the prepared wire rack in the oven. Repeat the process with the remaining cauliflower mixture, ¾ cup at a time.

4. Meanwhile, in a small bowl, combine the yogurt, horseradish, and a pinch each of the salt and pepper. Garnish the waffles with additional parsley and serve with the horseradish sauce.

SERVING SIZE (1 waffle and about 2 tsp sauce): 115 Cal, 5 g Total Fat, 2 g Sat Fat, 416 mg Sod, 7 g Total Carb, 3 g Sugar, 2 g Fib, 12 g Prot.

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Get all the creaminess of a traditional bisque with no actual cream.

The secret? Combining low-fat milk with pureed cauliflower and potato which gives this Instant Pot soup its velvety texture. If you don’t have an immersion blender, just transfer the soup to a regular blender in batches and puree until smooth.

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CAULIFLOWER, POTATO, AND BACON BISQUE 3–4

P r e p 2 5 m i n

C o o k 1 0 m i n

Cooking spray 1 medium onion, chopped ½ medium head of cauliflower, cored and coarsely chopped (about 3 cups) 1 medium Yukon Gold potato, peeled and finely chopped (about 1 cup) 2 medium celery ribs, sliced 1 tbsp chopped fresh thyme (or 1 tsp dried thyme) ¾ tsp salt ¼ tsp black pepper 1½ cups reduced-sodium chicken broth, divided 2 tbsp all-purpose flour 2 cups reduced-fat (2%) milk 3 oz reduced-fat sharp cheddar, shredded (about ¾ cup), divided 3 slices turkey bacon, cooked and cut or torn into ½-inch pieces

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Ser ves 6

1. Press Sauté on a 6-quart Instant Pot. In a small bowl, whisk ½ cup of the broth and the flour until smooth.

2. When Hot is displayed on the Instant Pot, spray the bottom of the pot with cooking spray. Add the onion and cook, stirring, until softened, for about 5 minutes. Stir in the cauliflower, potato, celery, thyme, salt, and pepper.

3. Add the flour mixture to the pot along with the milk and the remaining 1 cup of the broth. Press Cancel to turn off the pot. Lock the lid, making sure the vent is closed.

4. Press Pressure Cook and select Low Pressure. Set cooking time for 4 minutes. When time is up, press Cancel to turn off pot.

Move steam release valve to Venting position to quickly release pressure. Remove lid.

5. Stir ½ cup of the cheese into the soup. Using an immersion blender, purée the soup. Divide the bisque among 6 bowls.

Sprinkle with the bacon and the remaining ¼ cup of the cheese.

Garnish with more thyme and pepper, if desired.

SERVING SIZE (1¼ cups soup, 2 tsp cheese, and ½ slice bacon): 136 Cal, 4 g Total Fat, 2 g Sat Fat, 653 mg Sod, 16 g Total Carb, 7 g Sugar, 3 g Fib, 10 g Prot.

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THAI RED CURRY SLOW COOKER CHICKEN 4–9

P r e p 1 5 m i n

C o o k 2 h r 1 5 m i n

1 (13½ fl oz) can unsweetened lite coconut milk 2 tbsp plus 1 tsp red curry paste, divided 1 tsp salt ½ medium head of cauliflower, broken into small florets 1 lb Yukon gold potatoes, scrubbed and cut into ¾-inch chunks 1 medium sweet potato, peeled and cut into ¾-inch chunks 1 medium red bell pepper, cut into ¾-inch pieces

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Ser ves 6

Coconut milk and red curry paste create the foundation for this Thai-inspired dish, but the key addition is peanut butter which brings a richness and extra depth of flavor. A finishing garnish of scallions and cilantro and a spritz of lime brings freshness to this long-cooked dish. Cooked brown rice is the perfect 1. In a 4- to 6-quart slow cooker, whisk the coconut milk, 4 tsp of the curry paste, and the salt. Add the cauliflower, Yukon gold potatoes, sweet potato, bell pepper, and carrots. Stir to combine.

2. Rub 2 tsp of the curry paste all over the chicken and place on top of the vegetable mixture. Cover and cook until the chicken is cooked through and the vegetables are tender, for 2½ to 3 hours on High or 5 to 6 hours on Low. 3. Transfer the chicken to a cutting board and cut into bite-size pieces or shred with two forks. Cover and keep warm.

4. In a small bowl, stir the peanut butter and remaining 1 tsp of the curry paste until smooth. Stir into the slow cooker. Add the chicken, stirring until combined. Transfer to a serving dish and garnish with the cilantro, scallions, and peanuts. Serve with the lime wedges.

SERVING SIZE (1½ cups chicken curry and 1 tsp peanuts): 379 Cal, 12 g Total Fat, 4 g Sat Fat, 699 mg Sod, 32 g Total Carb, 6 g Sugar, 6 g Fib, 37 g Prot.

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Reach for this simple recipe whether it’s St. Patrick’s Day or you’re just in the mood for a cozy plate of corned beef and cabbage. Instead of babysitting the corned beef as it simmers on the stovetop for hours, harness the power of the slow cooker for this dish. Leaving the peel on the potatoes not only saves you some prep time, but it helps them

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CORNED BEEF AND WINTER VEGETABLES 10–11

P r e p 1 0 m i n

C o o k 5 h r

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Ser ves 8

4 carrots, cut into 2-inch chunks

1. In the bottom of a 4-quart or larger slow cooker, spread the onion slices. Add the bay leaf. Place the corned beef on top and scatter the carrots and potatoes around it. Place the cabbage wedges on top of the vegetables. Add 1¼ cups water. Cover and cook until the corned beef is fork-tender, for 4 to 5 hours on High or 8 to 9 hours on Low.

1 lb small red potatoes, scrubbed and halved

2. Transfer the corned beef to a cutting board and cut into 16 slices. Discard the bay leaf. Serve with the vegetables.

1 large onion, sliced 1 bay leaf 1 (2-lb) lean corned beef, trimmed

½ head of green cabbage (about 1 lb), cut into 8 wedges

SERVING SIZE (2 slices corned beef, ½ carrot, 1 cabbage wedge, and about 1½ potatoes): 355 Cal, 22 g Total Fat, 7 g Sat Fat, 1,146 mg Sod, 16 g Total Carb, 4 g Sugar, 3 g Fib, 23 g Prot.

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TURKEY KIELBASA STEW WITH WHITE BEANS AND SWISS CHARD 3–5

P r e p 5 m i n

C o o k 5 h r

13½ oz turkey kielbasa 1 (29-oz) can cannellini beans, rinsed and drained 1 (14½-oz) can diced tomatoes ¾ cup fat-free reduced-sodium chicken broth 2 medium scallions, thinly sliced ⅛ tsp black pepper 3 cups lightly packed thinly sliced Swiss chard leaves

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Ser ves 6

This hearty combo of sausage, beans, and winter greens is sure to warm you up on a chilly night. Instead of Swiss chard, you can use other sturdy greens in this dish like collard greens, mustard greens, or Tuscan kale. This ultra-easy stew freezes well so feel free to make a double batch for lots of leftovers.

1. Cut the kielbasa on a diagonal into 1½-inch-long slices. In a 5or 6-quart slow cooker, combine the kielbasa, beans, tomatoes, broth, scallions, and pepper. Cover and cook until the liquid is slightly thickened, for 4 to 5 hours on High or 8 to 9 hours on Low. 2. Stir the Swiss chard into the slow cooker. Cover and cook on High just until wilted, for about 5 minutes. Divide the sausage mixture evenly among 6 bowls.

SERVING SIZE (about 1½ cups): 226 Cal, 6 g Total Fat, 2 g Sat Fat, 1,007 mg Sod, 25 g Total Carb, 2 g Sugar, 9 g Fib, 18 g Prot.

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For our riff on a Mexican classic, we swap in lean steak for pork shoulder and replicate the gentle cooking process using the slow cooker for tender, pull-apart meat. While this recipe stuffs the beef into tortillas for tacos, it would also be equally delicious on top of tostadas, stuffed into peppers, or simply served with vegetables, rice,

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BEEF CARNITAS TACOS 4–5

P r e p 1 0 m i n

1 lb lean flank steak, trimmed 8 fl oz beer ¼ cup fresh lemon juice ¼ cup orange juice 2 tsp chili powder 1 tsp ground cumin 1 tsp smoked paprika ½ tsp salt ¼ tsp black pepper 8 medium corn tortillas, warmed ½ cup fat-free chunky salsa

C o o k 4 h r

Ser ves 8

1. In a 5- to 6-quart slow cooker, combine the steak, beer, lemon juice, orange juice, chili powder, cumin, paprika, salt, and pepper.

Cover and cook until the beef is fork-tender, for 4 to 5 hours on High or 8 to 10 hours on Low. 2. Transfer the beef to a cutting board. Discard all but ½ cup of the cooking liquid. Using two forks, shred the beef. In a medium bowl, combine the shredded beef with 2 tbsp of the cooking liquid, adding more of the cooking liquid if the beef seems dry.

3. Serve the beef filling with the tortillas, salsa, cilantro, avocado, and lime wedges.

SERVING SIZE (1 taco): 208 Cal, 8 g Total Fat, 2 g Sat Fat, 284 mg Sod, 19 g Total Carb, 2 g Sugar, 4 g Fib, 15 g Prot.

¼ cup fresh cilantro 1 medium avocado, peeled and finely chopped 1 large lime, cut into 8 wedges

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NO CO OK I NG R E QU I R E D

MEDITERRANEAN SALAD PITA POCKETS 6

P r e p 1 0 m i n

2 medium plum tomatoes, chopped 1 cup chopped English or seedless cucumber 2 medium scallions, thinly sliced 2 tbsp chopped dill 2 tsp fresh lemon juice 2 (6-inch) whole-wheat pitas 4 tbsp store-bought sun-dried tomato hummus 2 cups loosely packed mixed salad greens 4 oz crumbled feta

No Cook

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Ser ves 4

Packed with bright flavors like fresh dill, scallions, and lemon, these pitas will satisfy vegetarians and meateaters alike. Plum tomatoes work well here because they’re less seedy (and thus less juicy) than their beefsteak or heirloom counterparts so they won’t make the pita bread soggy. While we call for sun-dried 1. In a medium bowl, combine the tomatoes, cucumber, scallions, dill, and lemon juice. Set aside.

2. Split the pitas crosswise to form 4 pockets. Spread 1 tbsp of the hummus inside each pocket.

3. Stir the greens and feta into the tomato mixture. Divide the salad among the pita pockets. Serve immediately.

SERVING SIZE (½ stuffed pita): 166 Cal, 9 g Total Fat, 4 g Sat Fat, 452 mg Sod, 15 g Total Carb, 2 g Sugar, 3 g Fib, 8 g Prot.

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Chicken salad is a great lunch staple because it’s versatile and can be made several days in advance. In this version, grapes add sweetness while celery adds crunch. The lemony dressing’s base is part Greek yogurt and part light mayonnaise and gets its depth of flavor from cumin. We love leaning on the convenience of rotisserie chicken in

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CHICKEN AND GRAPE SALAD 2–6

P r e p 1 5 m i n

No Cook

¼ cup light mayonnaise 2 tbsp plain low-fat Greek yogurt 1 tsp finely grated lemon zest 3 tbsp fresh lemon juice 2 tbsp chopped parsley 2 tbsp finely chopped red onion

Ser ves 4

1. In a large bowl, stir the mayonnaise, yogurt, lemon zest and juice, parsley, onion, cumin, salt, and pepper. Stir in the chicken, celery, and grapes.

2. Divide the greens among 4 plates. Top evenly with the chicken mixture.

SERVING SIZE (1¼ cups chicken mixture and 1½ cups salad mix): 232 Cal, 6 g Total Fat, 1 g Sat Fat, 498 mg Sod, 20 g Total Carb, 15 g Sugar, 2 g Fib, 24 g Prot.

1 tsp crushed cumin seeds or ¼ tsp ground cumin ½ tsp salt ¼ tsp black pepper 2 cups chopped cooked boneless skinless chicken breast 2 medium celery ribs with leaves, thinly sliced 2 cups halved grapes 6 cups lightly packed chopped mixed greens

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GINGERBREAD “NICE” CREAM 3–7

P r e p 1 0 m i n

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4 large bananas 2 tbsp molasses 1 tsp vanilla extract ½ tsp ground cinnamon ⅜ tsp ground ginger 4 gingersnap cookies, crumbled

Ser ves 4

The contrast of warm spices like cinnamon and ginger with creamy, cold blended banana is a delight in this frozen treat that puts a fun spin on gingerbread. With all nice creams, you can serve it right away for a smoother, creamier texture or freeze it for a more scoopable one.

1. Peel the bananas; cut into slices and place in a zip-top plastic freezer bag. Seal and freeze until frozen solid, for at least 3 hours.

2. Place the frozen bananas in a food processor; process on high until very finely chopped, for about 2 minutes. Drizzle with the molasses and vanilla and sprinkle with the cinnamon and ginger. Process on high, stopping to scrape the sides of the bowl occasionally, until completely smooth, for 2 to 3 more minutes.

3. For a soft serve texture, divide the nice cream among 4 bowls and serve immediately. For a firmer texture, transfer to a shallow dish, cover with plastic, and freeze until firm, about 2 hours. To serve, top with the gingersnaps.

SERVING SIZE (¾ cup nice cream and 1 crumbled cookie): 183 Cal, 1 g Total Fat, 0 g Sat Fat, 44 mg Sod, 44 g Total Carb, 26 g Sugar, 4 g Fib, 2 g Prot.

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A tomato sandwich, one that’s so juicy you roll up your sleeves and eat it over the sink, is summer eating at its best. Despite being simple, there are some key steps to taking it to the next level. First, use ripe tomatoes. They should feel heavy for their size and give a little when squeezed (gently!). Also, don’t skip seasoning the tomato slices with

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HEIRLOOM TOMATO SANDWICHES WITH BASIL MAYO 8

P r e p 5 m i n

No Cook

5 tbsp light mayonnaise 2 tbsp finely chopped basil 1 tsp black pepper, divided ¼ tsp garlic powder 4 large heirloom tomatoes, cut into ½-inch-thick slices ½ tsp salt 8 (1¼-oz) slices country white bread

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Ser ves 4

1. In a small bowl, stir together the mayonnaise, basil, ½ tsp pepper, and garlic powder.

2. Spread the tomato slices out onto a layer of paper towels.

Sprinkle evenly with salt and the remaining ½ tsp pepper.

3. Onto each of 4 bread slices, divide the tomato slices. Spread the basil mayonnaise evenly over the remaining bread slices and place on top of tomatoes. Cut sandwiches in half.

SERVING SIZE (1 sandwich): 258 Cal, 6 g Total Fat, 1 g Sat Fat, 744 mg Sod, 45 g Total Carb, 8 g Sugar, 4 g Fib, 8 g Prot.

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ENDIVE-CITRUS SALAD WITH WALNUTS 4–6

P r e p 1 5 m i n

1 ½ tbsp extra-virgin olive oil 1 tbsp cider vinegar 2 tsp chopped tarragon 1 tsp honey ¼ tsp salt ¼ tsp black pepper 2 medium navel oranges 1 large red or pink grapefruit 4 small heads of endive (about 8 oz total), leaves separated ¼ cup very thinly sliced red onion ¼ cup chopped and toasted walnuts

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Ser ves 4

Making a salad during the winter can leave you feeling less than inspired, but there are some cold-weather gems like citrus and bitter greens that are fantastic that time of year. Crunchy endive pairs well with sweet, juicy oranges and grapefruit. Feel free to mix and match the herbs by swapping in mint or parsley for 1. In a small bowl, whisk the oil, vinegar, tarragon, honey, salt, and black pepper. Set aside.

2. Using a sharp knife, trim the tops and bottoms off of the oranges and grapefruit. Cut off the peel and white pith from the oranges and grapefruit, then cut between the membranes to release the segments into a medium bowl.

3. Arrange the endive on a serving platter. Top with the oranges, grapefruit, and onion. Drizzle with the dressing and sprinkle with the nuts.

SERVING SIZE (about 1 cup): 208 Cal, 11 g Total Fat, 1 g Sat Fat, 184 mg Sod, 28 g Total Carb, 15 g Sugar, 12 g Fib, 6 g Prot.

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Every cook should have a delicious vinaigrette in their go-to arsenal—one that they can keep on hand in the refrigerator to toss with greens for a quick salad, spoon over roasted veggies for a tasty side dish, or use as a dip for a crudité platter. Use this recipe as a jumping off for multiple variations, swapping in different vinegars

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DIJON TARRAGON VINAIGRETTE 1

P r e p 5 m i n

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Ser ves 4

2 tbsp Dijon mustard

In a jar, combine the vinegar, tarragon, mustard, garlic, oil, salt, and pepper. Cover and shake until well combined. Refrigerate for up to 5 days. Shake well before serving.

2 medium garlic cloves, finely chopped

SERVING SIZE (about 2 tbsp): 42 Cal, 4 g Total Fat, 0 g Sat Fat, 453 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

¼ cup apple-cider vinegar ¼ cup finely chopped tarragon

1 tbsp extra-virgin olive oil ½ tsp salt ¼ tsp black pepper

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STRAWBERRY ROSÉ SANGRIA 4–5

P r e p 5 m i n

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1 bottle rosé 4 fl oz limoncello (½ cup) 1 lb strawberries, hulled and sliced (about 3 cups) 1 small lemon, thinly sliced 2 cups seltzer, preferably berryflavored, chilled

Ser ves 8

It takes only five ingredients to make this refreshing sangria that puts the season’s first batches of fresh strawberries to delicious use. Perfect for spring entertaining, this big batch cocktail can be made ahead through step 1 and chilled. When you’re ready to serve it, simply stir in the seltzer.

1. In a pitcher, combine the wine and limoncello. Add the strawberries and lemon. Refrigerate for at least 4 hours or up to overnight.

2. Just before serving, stir in the chilled seltzer. Serve the sangria over ice.

SERVING SIZE (1 cup [without ice]): 118 Cal, 0 g Total Fat, 0 g Sat Fat, 13 mg Sod, 14 g Total Carb, 9 g Sugar, 1 g Fib, 1 g Prot.

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Corn brings sweetness to this chunky salsa-meets-salad while black beans give it an earthy flavor and a boost of protein. We love scooping it up with baby bell pepper halves or tortilla chips, but it’s also great to use as a quesadilla filling with some cheese or to spoon over grilled chicken, shrimp, or steak so make extra and keep it in

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FRESH CORN AND BLACK BEAN SALSA 0–3

P r e p 1 5 m i n

No Cook

Ser ves 1

½ cup fresh corn kernels

In a medium bowl, combine the tomatoes, corn, beans, scallion, cilantro, lime zest and juice, salt, and pepper sauce. Serve with the baby peppers.

¼ cup canned black beans, rinsed and drained

SERVING SIZE (1 serving): 201 Cal, 2 g Total Fat, 0 g Sat Fat, 553 mg Sod, 43 g Total Carb, 15 g Sugar, 12 g Fib, 9 g Prot.

8 medium grape tomatoes, finely chopped

1 small scallion, thinly sliced 2 tbsp chopped cilantro ¼ tsp finely grated lime zest 2 tsp fresh lime juice 1 pinch salt ⅛ tsp hot pepper sauce 6 sweet mini baby bell peppers, halved, seeded

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R ASPBERRY-YOGURT POPS p a g e 0 0 WATERMELON CAPRESE SAL AD p a g e 0 0

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RASPBERRY-YOGURT POPS 3–4

P r e p 1 5 m i n

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3 cups fresh or frozen unsweetened raspberries, thawed 1 medium ripe banana 1 (6-oz) container raspberry nonfat Greek yogurt

Ser ves 8

These yogurt pops are easy to make and taste far better (and are lower in sugar) than store-bought treats. Don’t have ice-pop molds? Use small wax-coated paper cups and wooden craft sticks instead. Tear the cup away when it’s time to dig in.

½ cup reduced-fat coconut milk 3 tbsp honey 1 lemon, zested (½ tsp) and juiced (1 tbsp)

1. In a food processor, process the berries until smooth. Pour the purée through a fine-mesh sieve set over a medium bowl, pressing hard to extract as much liquid as possible. Discard the seeds.

2. In the food processor, process the raspberry purée, banana, yogurt, coconut milk, honey, and lemon zest and juice until smooth.

3. Divide the raspberry mixture among 8 ice-pop molds. Cover molds with foil or plastic and insert a stick into each mold. Freeze until firm, for at least 4 hours.

4. To serve, dip the bottom of each mold into hot water for about 10 seconds to loosen. Remove the pops from the molds.

SERVING SIZE (1 ice pop): 90 Cal, 1 g Total Fat, 1 g Sat Fat, 8 mg Sod, 19 g Total Carb, 13 g Sugar, 3 g Fib, 3 g Prot.

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WATERMELON CAPRESE SALAD 3–5

P r e p 1 0 m i n

1 lb watermelon, cut into 8 (½-inch-thick) slices 4 oz fresh mozzarella, cut into 8 slices ⅜ tsp salt ¼ tsp black pepper 1 tbsp store-bought balsamic glaze 2 tbsp torn basil

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Ser ves 4

Already a summer-worthy salad, we up the hot weather factor on classic Caprese salad by swapping out tomatoes for sweet watermelon whose floral flavor pairs beautifully with mild-mannered mozzarella. A quick drizzle of balsamic glaze wakes everything up with a hit of tart flavor while basil makes this Arrange the watermelon and cheese slices on a platter, alternating. Season with the salt and pepper. Drizzle the balsamic glaze on top and garnish with the basil.

SERVING SIZE (2 watermelon slices and 2 cheese slices): 115 Cal, 0 g Total Fat, 0 g Sat Fat, 13 mg Sod, 13 g Total Carb, 11 g Sugar, 1 g Fib, 1 g Prot.

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Parmesan’s nutty richness brings loads of flavor to this simple 5-ingredient dip. A touch of nutmeg brings an earthy depth to the dish and is a classic flavor pairing with spinach. Serve this at your next party or just keep it on hand in the fridge for quick and healthy snacking when paired with crudite or whole grain crackers.

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EASY SPINACH PARMESAN DIP 2

P r e p 5 m i n

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Ser ves 8

1 cup chopped frozen spinach, thawed

1. With clean kitchen towels or layers of paper towel, squeeze excess liquid from the spinach.

¾ cup light sour cream

2. In a food processor, process the spinach, sour cream, Parmesan, garlic, nutmeg, and salt until smooth. Refrigerate until ready to serve.

¼ cup grated Parmesan 1 medium garlic clove, finely chopped ⅛ tsp ground nutmeg ⅛ tsp kosher salt

SERVING SIZE (¼ cup dip): 52 Cal, 3 g Total Fat, 2 g Sat Fat, 152 mg Sod, 4 g Total Carb, 0 g Sugar, 1 g Fib, 3 g Prot.

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BBQ CHICKEN, CORN & SLAW SALAD 3–7

P r e p 1 0 m i n

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2½ cups packaged coleslaw mix (shredded cabbage and carrots) 1 medium scallion, chopped 2 tbsp reduced-fat ranch dressing 1 ½ cups chopped cooked chicken breast 2 tbsp barbecue sauce 1 cup fresh or frozen, defrosted corn

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Ser ves 2

This summer-inspired salad brings all your BBQ favorites together in one easy-to-throw-together bowl.

Using packaged coleslaw mix and rotisserie chicken save time, but you can also freshly grate your own cabbage and carrots and use any leftover grilled or roasted chicken. To upgrade this dish, cut fresh corn 1. In a medium bowl, toss the coleslaw mix, scallions, and ranch dressing. Divide the salad between 2 bowls.

2. In a small bowl, toss the chicken and barbecue sauce. Divide the chicken between the same bowls.

3. Top each bowl with ½ cup of the corn. Serve or cover and refrigerate for up to 1 day.

SERVING SIZE (about 2 cups): 325 Cal, 6 g Total Fat, 1 g Sat Fat, 455 mg Sod, 32 g Total Carb, 12 g Sugar, 4 g Fib, 36 g Prot.

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BANANA MANGO “NICE” CREAM 1–4

P r e p 5 m i n

1 medium ripe banana, sliced and frozen ¾ cup unsweetened frozen mango chunks ¼ cup coconut water 2 tsp toasted sweetened coconut chips

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Ser ves 2

Four ingredients and 5 minutes is all it takes to have this tropics-inspired vegan treat ready to eat. For a soft-serve texture, dive in right away. For a firmer, more scoopable consistency, transfer the mixture to a shallow dish and freeze for a couple of hours before serving. Try adding scoops of this to a glass of plain 1. In a food processor, process the banana, mango, and coconut water, scraping down the sides of the bowl occasionally, until thick and creamy.

2. Into 2 bowls, evenly spoon the mixture and sprinkle with the coconut chips.

SERVING SIZE (half of the nice cream): 112 Cal, 2 g Total Fat, 1 g Sat Fat, 40 mg Sod, 25 g Total Carb, 18 g Sugar, 3 g Fib, 1 g Prot.

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SPIKED PEACH LEMONADE 4–5

P r e p 1 0 m i n

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3 medium ripe peaches, divided 6 fl oz vodka (¾ cup) ½ cup fresh lemon juice 2 tbsp sugar 12 fl oz lemon-flavored seltzer, chilled, or to taste

Ser ves 6

Peak-season peaches are beautifully fragrant and sweet—and make for a gorgeous lower-sugar batch cocktail. We blend the fruit to form the flavor base of the drink, leaving the skins on for more color and peachy flavor. The fruity base can be made ahead, but be sure to stir in the seltzer just before serving so it 1. Chop 2½ peaches. Cut the remaining peach half into 6 slices.

2. In a blender, puree the vodka, lemon juice, sugar, and chopped peaches until smooth Pour the peach mixture into a pitcher. Stir in the seltzer. Pour the cocktail into ice-filled glasses, topping off with more seltzer if desired. Garnish each with 1 peach slice.

SERVING SIZE (about ⅔ cup [without ice]): 115 Cal, 0 g Total Fat, 0 g Sat Fat, 13 mg Sod, 13 g Total Carb, 11 g Sugar, 1 g Fib, 1 g Prot.

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The olives, red onion, and mint add fantastic flavor to humble canned salmon, along with fresh lime juice and zest, and sriracha for extra zing. Digging out some of the soft center of the baguette not only lowers the Points value, but also makes room for the filling so it doesn’t come tumbling out when you bite into the crusty bread.

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SALMON, CUCUMBER, AND MINT SANDWICHES 4–5

P r e p 2 0 m i n

6 oz canned salmon, drained, large pieces of skin and bone removed 1 Persian or mini cucumber, finely chopped ¼ red onion, finely chopped 8 large pitted Kalamata olives, finely chopped 3 tbsp plain fat-free Greek yogurt

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Ser ves 4

1. With a fork, flake the salmon into a medium bowl. Stir in the cucumber, onion, olives, yogurt, mint, lime zest and juice, salt, and sriracha.

2. Line the bottom of the bread with the lettuce and tomatoes.

Spoon the salmon mixture over and cover with the top of the bread. Cut into 4 equal portions.

SERVING SIZE (1 sandwich): 223 Cal, 4 g Total Fat, 1 g Sat Fat, 722 mg Sod, 34 g Total Carb, 5 g Sugar, 3 g Fib, 16 g Prot.

2 tbsp chopped mint leaves 1 tsp finely grated lime zest 1 tbsp fresh lime juice ¼ tsp salt ¼ tsp sriracha 8 oz whole-wheat French baguette, split and center removed 4 large red lettuce leaves 8 thick tomato slices

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WATERMELON-CUCUMBER SKEWERS WITH FETA & MINT 1–2

P r e p 1 5 m i n

No Cook

2 tbsp fresh lime juice 1 tbsp chopped red onion 1 tsp olive oil ½ tsp agave nectar 1 pinch of salt 1 pinch of black pepper 1 cup (1-inch) seedless watermelon chunks 1 cup (1-inch) cucumber chunks 2 tbsp crumbled feta 1 tbsp chopped mint

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Ser ves 4

Salty feta and juicy, sweet watermelon, and crunchy cucumbers are an amazing combination you might not have tried yet. Drizzled with a honey-lime dressing, these skewers are basically salads on a stick. Serve them on shorter toothpicks as one-bite appetizers or alongside grilled chicken, shrimp, or fish. Instead of 1. In a small bowl, combine the lime juice, onion, oil, agave, salt, and black pepper. Let sit at room temperature for 10 to 15 minutes.

2. Alternately thread the watermelon and cucumber onto 4 (6inch) skewers. Drizzle with the lime dressing. Sprinkle with the feta and mint.

SERVING SIZE (1 skewer): 44 Cal, 2 g Total Fat, 1 g Sat Fat, 127 mg Sod, 6 g Total Carb, 4 g Sugar, 1 g Fib, 1 g Prot.

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A touch of Dijon and red wine vinegar balance out the sweetness of honey in this easy, 5-minute sauce. Slather it all over grilled chicken and pork chops, or drizzle over steaks and burgers. Just be sure not to brush this sauce onto your raw meat too early in the cooking process or else it’ll burn from too much time on the grill.

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NO-COOK TOMATO BARBECUE SAUCE 2

P r e p 5 m i n

No Cook

Ser ves 18

¼ cup red-wine vinegar

In a large bowl, whisk the tomato purée, honey, vinegar, seasoning mix, paprika, mustard, and Worcestershire sauce until smooth.

Transfer to a container and refrigerate for up to 2 weeks.

1 tbsp barbecue-flavor spiced seasoning mix

SERVING SIZE (about 2 tbsp): 26 Cal, 0 g Total Fat, 0 g Sat Fat, 194 mg Sod, 6 g Total Carb, 5 g Sugar, 1 g Fib, 0 g Prot.

1¾ cups canned tomato purée ¼ cup honey

1 tbsp smoked paprika 2 tsp Dijon mustard 2 tsp Worcestershire sauce

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CARROT AND CUCUMBER RIBBONS WITH PEANUT SAUCE 3

P r e p 1 5 m i n

½ cup powdered peanut butter 2 tbsp low-sodium soy sauce 2 tbsp warm water 1 tbsp rice vinegar 1 tbsp toasted sesame oil 1 tsp chili garlic sauce or sriracha ¼ tsp kosher salt 1 small garlic clove, grated 3 large carrots, peeled ⅓ cup sliced scallions 4 Persian or mini cucumbers ½ tsp crushed red pepper (optional)

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Ser ves 4

This veggie-packed dish is a lighter twist on peanut noodles with carrot and cucumber ribbons replacing rice- or wheat-based noodles. To make this dish lighter but also keep it rich, we use powdered peanut butter instead of traditional nut butter to make the sauce. To turn this side into a main dish, toss in some cooked 1. In a large bowl, whisk the peanut butter, soy sauce, water, vinegar, oil, chili garlic sauce, salt, and garlic.

2. Shave the carrots into long ribbons with a vegetable peeler to get about 4 cups. Add to the bowl with the dressing along with the scallions. Shave the cucumbers into long ribbons with a vegetable peeler to get about 2½ cups. Add to the bowl and toss gently to combine. Garnish with the red pepper, if using.

SERVING SIZE (about 1¼ cups): 114 Cal, 5 g Total Fat, 1 g Sat Fat, 539 mg Sod, 13 g Total Carb, 5 g Sugar, 4 g Fib, 7 g Prot.

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The secret to lightening up tiramisu is keeping the main (and most delectable) parts of the classic dessert: creamy filling, cocoa powder, and strong espresso flavor while swapping out mascarpone for a combo of low-fat and fat-free cream cheese and using angel food cake instead of ladyfingers. The toughest part about this recipe is

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TIRAMISU 3

P r e p 1 5 m i n

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Ser ves 8

10 oz angel food cake (about 10 inches round)

1. Using a serrated knife, cut the angel food cake into 12 equal slices; set aside.

8 tbsp fat-free cream cheese, softened

2. With an electric mixer or food processor, mix both of the cream cheeses, the sugar, and vanilla until blended and smooth.

Combine the cocoa and grated chocolate in a separate bowl and set aside. Pour the espresso into a shallow dish.

4 oz low-fat cream cheese, softened ½ cup sugar 1 tsp vanilla extract 2 tbsp unsweetened cocoa powder 1 oz semisweet chocolate, finely grated 4 fl oz brewed espresso or strong coffee (½ cup)

3. Dip 4 cake slices into the espresso mixture and turn to coat.

Place the slices crosswise in the bottom of an 8-inch loaf pan and press the cake down to cover the bottom (break up the cake if necessary to fit it in order to cover the surface).

4. Gently spread one-third of the cream cheese mixture over the cake layer. Sprinkle with one-third of the cocoa mixture. Repeat the soaking and layering with the remaining cake slices, cream cheese mixture, and cocoa mixture to make 3 layers.

5. Cover and refrigerate for at least 2 hours or up to overnight. Cut into 8 pieces and serve.

SERVING SIZE (about 1 slice): 177 Cal, 4 g Total Fat, 2 g Sat Fat, 248 mg Sod, 31 g Total Carb, 25 g Sugar, 1 g Fib, 6 g Prot.

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LENTIL, CUCUMBER, AND SMOKED TROUT SALAD 4–9

P r e p 2 0 m i n

1 cup plain fat-free Greek yogurt 2 tbsp tahini 1 small garlic clove, grated ½ tsp salt, divided 2 tbsp finely chopped shallots 2 tbsp extra-virgin olive oil 2 tbsp red-wine vinegar 1 tbsp whole-grain mustard ¼ tsp black pepper 2½ cups steamed lentils (from 1 [17.6-oz] package) 2 cups halved cherry tomatoes 2 Persian or mini cucumbers, thinly sliced (about 1½ cups) 2 tbsp chopped dill 8 oz packaged smoked trout, skin discarded

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Ser ves 4

This gorgeous dish features some of our favorite high impact, low effort ingredients. Precooked lentils, which you’ll find in the produce section, are a delicious timesaver that are made even tastier with a mustard-flecked vinaigrette. Tahini, a nutty sesame paste, brings a richness to the garlicky yogurt sauce. If 1. In a small bowl, combine the yogurt, tahini, garlic, and ¼ tsp of the salt until well blended. Spoon the yogurt mixture onto a large platter, spreading into an even layer.

2. In a small jar, combine the shallots, oil, vinegar, mustard, pepper, and the remaining ¼ tsp of the salt. Seal and shake well to combine.

3. In a medium bowl, toss the lentils with 2½ tbsp of the dressing.

Spoon the lentils over the yogurt mixture.

4. In a medium bowl, combine the tomatoes, cucumbers, and dill and toss with the remaining dressing. Spoon the tomato mixture over the lentils. Flake the trout and scatter on top. Serve at room temperature.

SERVING SIZE (1 plate): 410 Cal, 15 g Total Fat, 3 g Sat Fat, 1,050 mg Sod, 35 g Total Carb, 6 g Sugar, 12 g Fib, 33 g Prot.

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These Italian-inspired crustless sandwiches make for an elegant easy lunch and are a great way to elevate canned tuna. Enjoy the tuna mixture as is or, for an extra protein boost, try adding a sliced hard boiled egg. The zingy flavor in these sandwiches is thanks to briny capers and fresh lemon zest, which all contrast beautifully

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ITALIAN TUNA & ARTICHOKE TRAMEZZINI 4–5

P r e p 1 0 m i n

1 tbsp light mayonnaise 2 tsp chopped capers 1 tsp Dijon mustard ½ tsp finely grated lemon zest Pinch of salt Pinch of black pepper 4 oz chunk light tuna in water, drained well

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Ser ves 2

1. In a medium bowl, whisk the mayonnaise, capers, mustard, lemon zest, salt, and black pepper. Stir in the tuna and artichokes.

2. Divide the tuna mixture between 2 slices of the bread. Cover each with 1 slice of the bread. Cut each sandwich diagonally into triangles.

SERVING SIZE (2 triangles): 203 Cal, 3 g Total Fat, 1 g Sat Fat, 743 mg Sod, 26 g Total Carb, 3 g Sugar, 4 g Fib, 18 g Prot.

¼ cup canned artichoke hearts without oil, chopped 4 slices light white bread, crusts removed

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SNACK LUNCH BOARD 7–9

P r e p 1 5 m i n

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¾ cup store-bought hummus 30 unflavored pretzel thins 30 small slices turkey pepperoni 12 oz 50% reduced-fat sharp cheddar, cut into 24 cubes 1 cup thinly sliced red or yellow bell peppers or halved baby bell peppers 15 baby carrots or carrot sticks 2 cups seedless grapes 1 cup halved strawberries 1 large apples, cored and cut into thin wedges

Ser ves 6

Not only are snack lunches (lunches made up entirely of different snack foods) easy to throw together, there’s always a little something to please everyone if you’re feeding a picky crowd. Completely customizable to your tastes and what you have laying around, these boards can also be scaled up or down depending on 1. Place the hummus in a small serving bowl. Set the bowl on a large platter.

2. Fill the platter with piles of the remaining ingredients.

SERVING SIZE (2 tbsp hummus, 5 pretzel thins, 5 pieces turkey pepperoni, 4 cubes cheddar, 1 cup fruit, and unlimited veggies): 333 Cal, 12 g Total Fat, 4 g Sat Fat, 1,023 mg Sod, 39 g Total Carb, 19 g Sugar, 6 g Fib, 21 g Prot.

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