BOWW last review by aelion

110 healthy recipes that will become your new favorites

BEST OF WW Volume 2

NEW!

scan + track Each recipe has a QR code to track your PersonalPoints™ value.

Tomato, Feta & Fresh Herb Tart, p. 64

BEST OF WW Volume 2

Amy Keller Laird

Vice President, Head of Global Content & Creative

Tom O’Quinn

Global Creative Director

Theresa O’Rourke Editor in Chief

Sherry Rujikarn Food Director

Liza Aelion

Senior Ar t Director, Special Projects

Amy Grippo

Executive Mana ging Editor

Lisa Chernick

Executive Food Editor

Leslie Fink, MS, RD

Nutritionist & Recipe Editor

Jill Baughman

Contributing Recipe Editor

Russell Mendoza

Creative Project Mana ger

Janet Kim, Scott A. Rosenberg, Marilyn A. Gillen Copy Editors

Darielle Smolian Photo Director

Alex Lepe

Mana ger, Food Photography

Jaclyn Steinberg Designer

Elfranko Wessels

Production Designer

Jennifer Causey

About WW International, Inc. WW (formerly Weight Watchers) is a human-centric technology company powered by the world’s leading commercial weight-management program. As a global wellness company, we inspire millions of people to adopt healthy habits for real life. Through our comprehensive digital app, expert Coaches, and engaging experiences, members follow our proven, sustainable, science-based program focused on food, activity, mindset, and sleep. Leveraging nearly six decades of expertise in nutritional and behavioral change science, providing real human connection, and building inspired communities, our purpose is to democratize and deliver holistic wellness for all. To learn more about the WW approach to healthy living, please visit WW.com. For more information about our global business, visit our corporate website at corporate.ww.com.

Photographer

Susan Spungen Food Stylist

Carla Gonzalez-Hart Prop Stylist

Additional credits Antonis Achilleos (pa ges 37, 46, 77, 81, 86, 103, 202, 225, 242, and 24 4), Beatiz da Costa (pa ges 186, 190, 193, and 198), John Kernick (pa ge 122), Alex Lepe (pa ges 3, 9, 20, 53, 55, 56, 78, 99, 100, 107, 108, 110, 118, 121, 125, 126, 133, 136 –137, 141, 142, 145, 154, 157, 158, 161, 165, 170, 178–179, 180 –181, 185, 200, 207, 208, 219, 229, 237, 238, and 241), Ryan Liebe (pa ges 11 and 59), David Malosh (pa ges 15, 73, 162, 174, and 230), Con Poulos (pa ges 16, 166, and 233), Armando Rafael (pa ge 204), James Ransom (pa ges 23, 48, 65, 134 –135, 211, and 215), Alexandra Rowley (pa ges 12, 28, 31, 34, 42, 45, 66, 69, 74, 84, 88, 96, 104, 113, 146, 169, 177, 194, 197, 212, and 222), Kate Sears (pa ges 27, 82, 92, 153, 172, and 216), Chris Simpson (pa ges 5, 18, 49, 60, and 70), Christopher Testani (pages 6, 38, 41, 62, 89, 117, 129, 130, 149, 150, 189, 218, 226, and 234), Romulo Yanes (pages 24, 30, 95, and 114)

© 2022 by WW International, Inc. Nothing may be reprinted in whole or in part without permission from the publisher. Editorial and art produced by WW International, Inc., 675 Avenue of the Americas, New York, NY 10010. The WW Coin logo, Points, PersonalPoints, and ZeroPoint are trademarks of WW International, Inc. Printed in the USA SKU 6161043

SFI-01681

G R I L L E D S K I L L E T H A S H W I T H E G G S p a g e 1 2 4

M E X I C A N E L O T E C O R N PA S TA S A L A D p a g e 5 1

CONTENTS INTRODUCTION 6

ON THE STOVETOP 12

FROM THE OVEN 62

OFF THE GRILL 110

WITH A GADGET 154

NO COOKING REQUIRED 200

INDEX 246

G R I L L E D B E E F & B R O C C O L I S K E W E R S p a g e 1 2 8

SIMPLY THE BEST Asking us to choose our favorite recipes is like asking us to pick a favorite child. We love them all, and our family is huge—more than 10,500 recipes and growing! For this book, we rounded up the recipes WW members love to track in our app, the foods they tap on in our social feeds, the meals they can’t get enough of—the best of the best. You could say these recipes speak volumes because this is our second Best of WW book! In this edition, you’ll find 110 recipes, and we can promise they’re as varied as your appetite. (No same three dishes on repeat.) There are classic comfort foods (spaghetti with meat sauce, chocolate chip cookies), ingredient-swap updates (onion rings with kefir yogurt ranch dip), and inventive riffs (the Chinese takeout classic beef and broccoli has been transformed into grilled skewers). We even assembled the chapters of this book in a fresh way. Instead of divvying up the recipes by type of food, we based each section on how you actually move around the kitchen. So if you know you want a lightning-quick stir-fry, head straight to the stovetop chapter. Looking for a cozy roast to fill your home with the savory smell of herbs and spices? Turn to the oven section. We’ve also got dinners that come alive on the grill, meals that are meant to be made in that shiny, new countertop appliance (looking at you, air fryer), and even a no-cook chapter for those times you’re hungry but just can’t motivate. So flip through, dig in, and find your new favorites. The hardest part might just be choosing which one to try first.

I N T R ODUCT ION

WHAT TO KNOW ABOUT OUR PROGRAM

The WW PersonalPoints™ Program brings together three groundbreaking innovations to turbocharge weight-loss success: truly individualized plans (no two are the same!) for food and activity, including a customized ZeroPoint™ foods list based on what you love to eat; our newest, cutting-edge Points® algorithm, which boils down a food’s most important nutritional factors into a single number; and—a first in the weight-loss category—a formula that allows you to actually earn more Points for doing healthy things. While losing weight isn’t only about what you eat, WW realizes the critical role it plays in your success and overall good health. Our recipes encourage a healthier pattern of eating using lots of non-starchy veggies and ZeroPoint foods to make the most of your Budget. If you have any special dietary needs, be sure to consult your health care professional, then adapt our recipes so they work for you.

WHAT’S IN A POINTS VALUE? Many weight-loss programs focus only on calories. PersonalPoints does that and so much more, nudging you toward foods that are higher in fiber, protein, and unsaturated fats, and lower in added sugars and saturated fats. Short of getting a PhD in food science, PersonalPoints is the best way to reach your goals—and when you track our recipes in the WW app, it does all the math for you. FACT OR S T H AT R A I S E A PE R S ON A L P OI N T S VA LU E Added Suga rs S at u r at e d Fat s (t h e le s s - g o o d-f or -y ou k i n d )

6 FACT OR S T H AT L OW E R A PE R S ON A L P OI N T S VA LU E Fiber Protein Un s at u r at e d f at s ( t he b e t t e r -f or -y ou k i n d )

Curious about a dish’s nutritional profile beyond the Points value? To ensure you have the info you need for personal meal planning, we’ve included nutritional information for each and every recipe, including calories, total fat, saturated fat, sodium, carbs, sugar, fiber, and protein per serving. These numbers are calculated through the WW database, which is maintained by a team of registered dietitians.

ZEROING IN ON ZEROPOINT FOODS Forget “zero” equaling “nothing.” On WW, ZeroPoint foods are everything! These are the nutritious foods that have a PersonalPoints value of zero for you. Consider them the staples that will help set you up for a healthy pattern of eating. And remember: ZeroPoint foods are personalized to your tastes! Meaning your list will probably look different than your friend’s. It all goes back to our science-backed belief that weight-loss plans don’t work when they dictate exactly what to eat. (Think about it: No single approach to eating or weight management could work for everyone.) WW empowers you to home in on the good-for-you choices you’re already making and turn them into lifelong habits.

B A N A N A B R E A D WA F F L E S p a g e 1 5 6

DECODING THIS BOOK

Emphasis on the word “code,” because every recipe here comes with its very own QR code. (See the following page for an example.) Quickly scan a recipe that piques your interest to go to the WW app, then click Save to add it to your saved recipes (which sit in the menu at the top-left corner). When you’re ready to start cooking, you’ll spend less time searching for a tasty meal and more time enjoying it. Another reason for the QR code: With our program, no two plans are the same—each is as unique as you are. So the same dish may have a different PersonalPoints value for you than it does for someone else. On most recipes, you’ll see a range of Points values. Scan the QR code and you’ll see exactly where that recipe falls for you.

I N T R ODUCT ION

C R AC K I NG T H E C ODE x

A im your mobile device’s camera over the

square on the page.

Click on the link that pops up at the

top of the screen.

3 You’ll be redirected to the recipe in the

Let’s give that QR code a try.

HOW DO WE DETERMINE PERSONALPOINTS™ RANGES? You’ll see a blue icon with a range of Points next to most recipes. With the WW PersonalPoints Program, everyone has their own ZeroPoint™ foods list. (Have we mentioned that no two plans are identical?) This means that the PersonalPoints value for a recipe can vary from person to person. The ranges start with the lowest number of Points a recipe could be, based on its ingredients and the max number of ZeroPoint food categories the recipe includes. For the highest end of the range, we calculate the Points value the recipe would have if none of the ingredients are on any ZeroPoint foods list. L o we s t Pe r s on a l Poi nt s Va lu e Po s s i ble

4–6

Highest Pe r s on a l Poi nt s Va lu e Po s s i ble

WW app.

Edit the meal time and your serving size.

Tap on the Track Recipe button.

WHAT THE ICONS MEAN Use these symbols throughout the book to find the recipes that pair best with your needs and eating choices V E G ETA R I A N

Recipes that contain no meat or meat-based foods or products, though they may contain eggs and dairy products. Be aware that some cheeses are made with animal-derived rennet, making them not vegetarian. VEGAN

Recipes that contain no meat, meat-based foods or products, eggs, dairy, or honey. G LU T E N-F R E E

Recipes that contain no wheat, barley, or rye or any products made from these ingredients. For an ingredient that is typically gluten-free, double-check the label on the packaging since the ingredient could contain gluten depending on the manufacturer. DA I RY-F R E E

Recipes that contain no animal-derived milk or products made with animal-derived milk. N U T-F R E E

Recipes that contain no tree nuts or peanuts. For an ingredient that is inherently nut-free, double-check the label on the packaging since the ingredient could have come into contact with nuts during processing.

7–8

S e a f o o d on e o f y ou r Z e r oPo i nt f o o d s ? T h e Pe r s on a l Poi nt s v a lu e o f t h i s d i s h w i l l b e on t h e lo we r e n d f or y ou .

S H R I M P & S A U S AG E J A M B A L AYA p a g e 5 8

C H I C K E N AVG O L E M O N O S O U P p a g e 3 5

BE ST OF. . .

ON THE STOVETOP Me x ic a n E g g S k i l le t 14

T r o pic a l O at s w it h C h i a S e e d s 25

T u r k e y Ta c o Filling 36

Me x ic a n E lot e C or n P a s t a S a l a d 51

Shredded Br ussels S pr ou t s w it h Hot B a c on D r e s s i n g 17

S au t é e d C o d w it h Tom at o e s & O l i v e s 26

S z e c hu a n Pe a nu t No o d le s 39

M i s o S ou p w it h To f u & S h i it a k e s 29

S t i r -F r i e d S pic y G i n g er S h r i m p w it h Suga r Snaps 40

S h i it a k e C h e e s e b u r g er S l i d er s 52

C r i s p y P a n -F r i e d No o d le s w it h S t i r -F r i e d Ve g g i e s 18 C u r r i e d R e d L ent i l & P u mpk i n S oup 21 O r e c c h i e t t e w it h S au s a g e & B r o c c ol i R a b e 22

C h ic k en w it h C h er r y Tom at o – B a s i l S au c e 32 P a n -R o a s t e d A s p a r a g u s w it h F r i e d C a p er s 33 C h ic k en Av g olem on o S ou p 35

S p a g h e t t i w it h Me at S a u c e 54

C h ic k en w it h P a s t a & P ut t a n e s c a S a u c e 43

G a r d en Ve g e t a ble S ou p 57

G i n g er - S e s a m e G r e en B e a n s 44

Shrimp & Sausage Ja m b a l a y a 58

It a l i a n C h ic k en S oup w it h Ve g e t a ble s 47

Q u ic k C r a b Pad Thai 61

R i s ot t o w it h A spa rag us & Shrimp 50

CH A PTER

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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 drained canned black beans (no salt added) 1 cup finely chopped zucchini 1 tsp ground cumin Pinch of salt ½ cup fat-free green salsa verde, plus more for garnish 4 large eggs 2 tbsp chopped fresh cilantro

C o o k 2 0 m i n

Ser ves 2

You need little more than a skillet to whip up this Mexican-inspired meal for breakfast, brunch, or dinner. The eggs go in last, which lets you tweak their cooking time to your exact preference—figure 5 minutes or so for yolks on the runny side, a bit longer for firmer eggs. While tomatillo-based salsa verde is our suggestion for this, red salsa works too. 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, 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. PER SERVING (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.

Surprise! The star ingredient here isn’t cooked at all. Instead, thinly sliced raw Brussels sprouts are tossed in a warm dressing made with bacon, mustard, and apple cider vinegar. This mellows the flavor and texture of the leaves while leaving them with a bit of snap. This dish works as well on a holiday table as it does in a weeknight rotation.

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SHREDDED BRUSSELS SPROUTS WITH HOT BACON DRESSING 1

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 Pinch of 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, about 10 minutes. Remove from the heat and stir the vinegar, mustard, and black pepper into the pan. Pour the bacon dressing over sprouts and toss to combine. Season with salt. Serve immediately. PER SERVING (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 8

P r e p 1 5 m i n

C o o k 2 5 m i n

Cooking spray 10 oz fresh chow mein or Chinese egg noodles 1 tbsp canola oil, divided 1 cup unsalted chicken stock 2 tbsp cornstarch 2 tbsp reduced-sodium soy sauce 1½ 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

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Ser ves 4

The magic of this dish is in the incredible contrast of textures. To start, fresh noodles are fried and crisped in a touch of oil. Then they’re topped with saucy, snappy veggies, allowing some noodles to soften while the rest remain crunchy. If you can’t find chow mein or Chinese egg noodles, swap in vermicelli or thin spaghetti, cooked al dente. 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, about 5 minutes. Coat the top of the noodle sections with cooking spray. Turn over and cook until crispy and browned on the bottom, 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, heat the sesame oil over mediumhigh. 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, about 1 minute. Spoon the vegetables and sauce over the crisped noodles. PER SERVING (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.

Fresh ginger and garlic, spicy Thai curry paste, creamy coconut milk, sweet pumpkin… Let no one accuse this soup of skimping on flavor. Another reason to ladle up a bowl: Protein- and fiber-packed lentils make it a filling vegetarian meal. Go ahead and prep a double batch—leftovers keep for up to 5 days in the fridge or 3 months in the freezer.

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CURRIED RED LENTIL & 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 fresh ginger 4 cups fat-free reduced-sodium vegetable stock 1 (15-oz) can puréed pumpkin

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 stock, 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.

1 (13.5-oz) can light coconut milk

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

1 cup dried red lentils, picked over and rinsed

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

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ORECCHIETTE WITH SAUSAGE & BROCCOLI RABE 7

P r e p 1 5 m i n

C o o k 2 0 m i n

½ tsp salt, plus more for salting the pasta water 8 oz orecchiette 1¼ 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 1 cup grape tomatoes, halved 2 tbsp white wine vinegar 6 tbsp grated Pecorino Romano

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Ser ves 6

This recipe showcases one of our favorite time-saving stovetop tricks: cooking pasta and veggies together in the same bubbling pot. Here, the pleasing bitterness of chopped broccoli rabe lends balance to the savory flavors of Italian sausage and sharp cheese, while tomatoes come through with brightness and tang. With its concave shape, orecchiette pasta catches the full range of flavors in every bite. 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. PER SERVING (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.

Grab a spoon and supercharge your morning with this sunny spin on oatmeal. First, quick-cooking oats are simmered in coconut water, which also plumps the chia seeds for a fun tapioca-like effect. A sweet topping of coconut flakes, fresh kiwi, and fresh pineapple completes the tropical theme.

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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 kiwis, 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. PER SERVING (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 plus pinch of salt ¼ tsp plus pinch of 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, halved Pinch of crushed red pepper ½ cup fresh parsley leaves, divided ½ cup fresh basil leaves, torn if large, divided Lemon wedges, for serving (optional)

Ser ves 4

This elegant seafood meal cooks in one skillet and is ready in just 30 minutes, making it a great option for entertaining dinner guests or just feeding your family on a Tuesday. Here, we used mild cod as a canvas for the bright flavors of briny olives, fresh tomatoes, and shallot. But any flaky white fish—halibut, striped bass, tilapia—would be just as delicious. 1. Season the fish with the salt and black 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, ¼ cup water, and a pinch salt and black 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. PER SERVING (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

C o o k 1 0 m i n

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

Ser ves 4

A great miso soup is more than the sum of its parts. In this version, six simple ingredients play off each other to super-flavorful effect. Customize with the miso of your choice—yellow tends to be mild and earthy, while red offers a deeper umami hit. Feel free to toss in extras like baby spinach, cooked soba noodles, or steamed shrimp for an even heartier bowl. 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. PER SERVING (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.

PA N - R O A S T E D A S PA R A G U S W I T H F R I E D C A P E R S p a g e 3 3 C H I C K E N W I T H C H E R RY T O M AT O – B A S I L S A U C E p a g e 3 2

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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) skinless boneless chicken breasts ½ tsp salt ¼ tsp black 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 stock ¼ cup chopped fresh basil

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Ser ves 4

A quick pan sauce can take skinless boneless chicken to great heights. This one pairs cherry tomatoes with fresh basil and adds plenty of oomph from toasted garlic. We love serving it over a grainy side like quinoa or farro—the better to soak up all the juices. You can also make the sauce on its own to spoon over shrimp, cod, or sliced steak. 1. Season the chicken with the salt and black 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 stock 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. PER SERVING (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. See photograph on page 30.

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PAN-ROASTED ASPARAGUS WITH FRIED CAPERS 1

P r e p 5 m i n

C o o k 5 m i n

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

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Ser ves 4

Pan-crisped capers take 2 minutes to prep and add tangy dimension to this simple side dish. Toasted pine nuts further dial up the crunch—and impart just enough nutty richness to balance the tart finishing touch of fresh 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. PER SERVING (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. See photograph on page 31.

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CHICKEN AVGOLEMONO SOUP 4–7

P r e p 1 0 m i n

1 tsp olive oil 2 medium shallots or 1 small onion, chopped 3 cups reduced-sodium chicken stock 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 fresh dill ⅛ tsp black pepper

C o o k 3 5 m i n

Ser ves 8

Traditional Greek-style avgolemono soup marries eggs with lemon juice in a flavorful base of chicken broth. The dish gets its silky consistency from the egg, which thickens the soup as it cooks in the liquid. Throwing chicken and orzo in the pot makes our version even heartier. If you prefer, use a cooked grain in place of the orzo—barley and farro both are great choices. 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 stock 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 black pepper. PER SERVING (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 salt ½ tsp dried oregano ½ tsp garlic powder ½ tsp onion powder ¼ tsp cayenne pepper

C o o k 2 5 m i n

Ser ves 4

So many ways to get your fill. Try it in crunchy taco shells with your favorite toppings, or go the burrito bowl route with cauliflower rice and guac. You could also layer the turkey with greens, veggies, and crumbled tortilla chips in a tasty taco salad. As a future time-saver, make a triple batch of the seasoning mix. It keeps for months and tastes just as good on beef and chicken.

12 oz extra-lean (98%) ground turkey breast

1. In a small bowl, mix the chili powder, cumin, paprika, salt, oregano, garlic powder, onion powder, and cayenne. Set aside.

1 tbsp apple cider vinegar

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.

1½ tsp brown sugar

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. PER SERVING (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.

Meal preppers, this one’s for you: a simple stovetop recipe that stores well in the fridge for several days and is delicious cold or at room temperature. Bell pepper and cucumber stay crunchy, while the cayenne kick doesn’t quit. Looking for a protein boost? Try tossing in some shredded cooked chicken or steamed shrimp.

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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 reduced-sodium soy sauce 1 tbsp unseasoned rice vinegar ½ tsp toasted sesame oil ⅛ tsp cayenne pepper 1 small yellow bell pepper, finely 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. PER SERVING (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.

½ medium English cucumber, halved, seeded, chopped 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

3 tbsp reduced-sodium chicken stock 1 tbsp dry sherry 1 tbsp red miso paste 1 tbsp sriracha 1 tsp sugar 2 tbsp peanut or vegetable oil 1 tbsp finely chopped peeled fresh ginger 1 lb peeled, deveined medium shrimp, patted dry 3 cups sugar snap peas (about 8 oz), strings trimmed 1 cup thinly sliced red bell pepper ½ tsp salt ¾ tsp cornstarch

C o o k 1 5 m i n

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Ser ves 6

Next time you’re hankering for Chinese takeout, consider making this stir-fry instead—it’ll be on your table just as quickly. Here, a classic combo of shrimp and veggies gains tasty nuance from ingredients like red miso, which brings earthy depth, and zippy sriracha. And there’s a reason the cooking starts with fresh ginger—its peppery bite is key in this dish. Serve over steamed cauliflower rice or broccoli rice. 1. In a small bowl, combine the stock, sherry, miso, sriracha, and sugar. 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. Add the peas and bell 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. PER SERVING (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

4 oz whole-wheat penne ½ cup seasoned breadcrumbs 1 large egg 4 (5-oz) skinless boneless chicken breasts, each thinly sliced into 2 cutlets 2 tsp olive oil 6 medium plum tomatoes, finely chopped 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 drained capers 1 tsp balsamic vinegar ¼ tsp crushed red pepper

C o o k 2 0 m i n

Ser ves 4

Puttanesca, a tomato sauce seasoned with capers, anchovies, and olives, is traditionally tossed with spaghetti for a simple, rustic meal. For a more protein-forward approach, this dish spoons the pungent sauce over crispy pan-fried chicken breast and whole-wheat penne pasta. Thinly slicing the chicken before coating allows the poultry to cook through without the crust overbrowning. 1. Cook the penne according to the package directions. Drain and keep warm. 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. 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. PER SERVING (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 1

P r e p 1 0 m i n

1½ lb green beans 1 tsp canola oil 2 medium garlic cloves, finely chopped 2 tsp finely chopped peeled fresh ginger 2 tsp reduced-sodium soy sauce ½ tsp toasted sesame oil 1 tsp toasted sesame seeds

C o o k 1 0 m i n

Ser ves 4

A nub of fresh ginger, a few shakes of soy sauce, a bit of nutty sesame oil—that’s all these crisp-tender green beans need. Oh, and sesame seeds! They’re small but mighty. To toast them, simply heat in a dry skillet over low for a couple of minutes, until the seeds turn golden. Serve this dish as a side for any Asian-style meal. 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, heat the canola oil over mediumhigh. 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 heat. Sprinkle with the sesame seeds. PER SERVING (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 2–5

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 stock 6 cups chopped cauliflower and/or other vegetables (such as carrots, celery, green beans, and/or broccoli) 6 cups shredded cooked chicken breasts (about 4 breasts) 6 medium plum tomatoes, chopped 2 tbsp fresh 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

Hearty and nourishing, this tomatoey chicken-mushroom soup will warm you right up. Throw in whatever veggies you have on hand. Try a noodle or rice variation by cooking a handful of broken-up lentil spaghetti in the broth or stirring in some leftover cooked grains like brown rice. Up to you! Whatever goes in the pot, a final swirl of olive oil and lemon juice ties everything together. 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 stock 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. PER SERVING (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.

R I S O T T O W I T H A S PA R AG U S & S H R I M P p a g e 5 0 M E X I C A N E L O T E C O R N PA S TA S A L A D p a g e 5 1

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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 unsalted chicken stock ⅓ cup finely chopped shallots 1 tbsp fresh thyme leaves 1 cup Arborio rice ⅓ cup dry white wine ⅜ tsp salt ¼ tsp black pepper 1 lb peeled, deveined large shrimp ⅓ cup grated Parmesan

C o o k 3 0 m i n

Ser ves 4

One bite of this scrumptious risotto and you’ll agree: The nonstop stirring was worth it. A hands-on cooking technique is the best way to coax the starch from Arborio rice, yielding a creamy base for crisp-tender asparagus, plump shrimp, and fresh herbs. Fold in a bit of Parmesan and you have yourself a dream dinner. 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. PER SERVING (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. See photograph on page 48.

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MEXICAN ELOTE CORN PASTA SALAD 6–9

P r e p 1 0 m i n

Cooking spray 4 oz rotini or radiatore 3 cups sweet yellow corn (from about 4 ears) 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 salt 2 oz Cotija cheese, crumbled ¼ cup chopped fresh cilantro ¾ tsp chili powder

C o o k 1 5 m i n

Ser ves 4

Look no further for a perfect potluck dish. In this tasty mash-up, we’ve taken the essence of Mexican elote—a street delicacy of grilled corn on the cob smothered with mayo, then topped with spices, cheese, and lime juice—and merged it with a chilled American-style pasta salad. You can make this recipe up to 1 day in advance, leaving out the cilantro until just before serving so its fresh flavor really pops. 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. PER SERVING (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. See photograph on page 49.

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SHIITAKE CHEESEBURGER SLIDERS 4

P r e p 1 0 m i n

C o o k 1 0 m i n

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

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Ser ves 2

Cheeseburger sliders get a fun flavor boost from seared mushroom caps, which take the place of traditional buns. (We like shiitake mushroom caps for their flat, wide shape.) Sweet roasted red bell peppers, crisp lettuce, and salsa verde help balance the heavier flavors of meat and cheese. This recipe is portioned for two servings, but it scales up easily to serve a group of any size—good to know next time you need a crowd-pleasing game-day appetizer. 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 black 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. PER SERVING (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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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 (optional) 12 oz spaghetti 20 oz extra-lean ground turkey breast 2 tbsp grated Parmesan or Romano cheese

C o o k 4 5 m i n

Ser ves 6

Our Italian-style meat sauce swaps in lean ground turkey for beef while keeping robust traditional seasonings, such as garlic, oregano, crushed red pepper, and basil. It’s sure to hit the spot at your family’s next spaghetti dinner. Enjoy with a simple green salad and hunks of Italian bread to sop up every bit of saucy deliciousness. 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. Cook the spaghetti according to package directions. Drain and keep warm. 4. 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. PER SERVING (about 1 cup spaghetti and 1 cup meat sauce) 000 Cal, 00 g Total Fat, 1 g Sat Fat, 00 mg Sod, 63 g Total Carb, 13 g Sugar, 6 g Fib, 35 g Prot.

There’s no bad time to slurp up a bowl of this soup. Loaded with nutritious non-starchy veggies, it clocks in at 0 Points® and works well as a lunch, an afternoon snack, or a first course for dinner. Try making a double batch and freezing extra portions to reheat in the days ahead. You’ll definitely want to keep this goodness on hand.

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GARDEN VEGETABLE SOUP 0

P r e p 2 0 m i n

C o o k 3 0 m i n

Cooking spray ½ cup sliced carrots ½ cup finely chopped red bell pepper ¼ cup frozen chopped onions 2 medium garlic cloves, finely chopped 3 cups fat-free chicken, beef, or vegetable stock ½ cup shredded Savoy cabbage

Ser ves 6

1. Spray a medium pot with cooking spray. Heat over mediumlow. Add the carrots, bell pepper, onions, and garlic. Cook 5 to 10 minutes, until softened, stirring occasionally. 2. Add the stock, 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. PER SERVING (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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SHRIMP & SAUSAGE JAMBALAYA 7–8

P r e p 2 0 m i n

1 tbsp unsalted butter 1 large onion, chopped 1 medium green bell pepper, seeded and chopped 2 small celery stalks, chopped 3 medium garlic cloves, finely chopped 6 oz turkey kielbasa, halved lengthwise and cut into ¼-inch slices 1½ cups long-grain white rice 1 (28-oz) can peeled whole tomatoes, broken up 1 (14.5-oz) can fat-free reduced-sodium chicken stock ¾ tsp dried thyme ¼ tsp cayenne pepper 1 lb peeled, deveined medium shrimp

C o o k 5 0 m i n

Ser ves 6

A classic Creole dish, jambalaya comes in many forms— combinations of meat, seafood, and veggies cooked together with rice. Our one-pot version stars turkey kielbasa and shrimp in a tomato base and packs a bit of heat thanks to cayenne pepper. Want to amp up the spice even more? Try adding hot sauce to your bowl just before digging in. 1. In a Dutch oven over medium heat, melt the butter. Cook the onion, bell pepper, celery, and garlic, stirring occasionally, until softened, 7 to 8 minutes. Add the kielbasa and cook, stirring, for 3 minutes longer. 2. Add the rice and cook, stirring frequently, until lightly toasted, about 2 minutes. Add the tomatoes and their liquid, stock, thyme, and cayenne; bring to a boil. Reduce the heat and simmer, covered, until the rice is tender, about 30 minutes. 3. Add the shrimp to the mixture and cook until just opaque in the center and all of the liquid has been absorbed, 5 to 7 minutes longer. PER SERVING (1⅓ cups) 326 Cal, 6 g Total Fat, 2 g Sat Fat, 955 mg Sod, 47 g Total Carb, 5 g Sugar, 3 g Fib, 21 g Prot.

Missing an ingredient? Substitutions are allowed! For an alternative to crabmeat, add cooked shrimp or shredded chicken in step 3. If you don’t have bean sprouts on hand, shredded carrots impart a similar crunch. Just try not to skip the fish sauce—the briny fermented condiment forms the recipe’s umami base.

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QUICK CRAB PAD THAI 4–10

P r e p 1 5 m i n

8 oz flat rice stick 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 dark-green parts 4 large garlic cloves, finely chopped 8 oz claw crabmeat, picked over for shells

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. PER SERVING (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 2

P r e p 2 0 m i n

C o o k 1 5 m i n

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

Ser ves 8

Slice up this summery tart for a pleasing contrast in textures. First, layers of phyllo dough are baked until flaky and golden. Once cooled, the crust gets topped with juicy tomato slices, fresh herbs, and crumbly feta. We like to use a few varieties of tomatoes and different sizes for visual interest, but any kind will do for this delicious light lunch. 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 black 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 black 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.

In this modern riff on pork chops and applesauce, lean pork loin is studded with fresh garlic, rubbed with savory herbs, then roasted for an hour to let the flavors sink in. Applesauce, meanwhile, gets a boost from fresh pears and chives. Just be careful not to confuse pork tenderloin for pork loin—tenderloin is a smaller cut and would overcook if used in this recipe.

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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

Ser ves 12

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

1. Preheat the oven to 400°F. 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 black pepper. Rub the mixture all over the pork, pushing some of the mixture into the slits.

2 tbsp chopped fresh rosemary 2 tbsp chopped fresh 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 fresh 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 160°F, 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 apple-pear sauce) 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 Dutchprocess 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

Soft, fudgy, and nutty, these chocolate cookies practically qualify as brownies. We like to use Dutch-process cocoa powder when whipping up a batch. That just means the cocoa has been treated to remove acidity, resulting in a smoother-tasting ingredient that’s deeper and richer in color than untreated cocoa powder. Also good to note: These treats are totally gluten-free. 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. PER SERVING (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

C o o k 1 5 m i n

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

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Ser ves 8

Many of us agree: No appetizer spread would be complete without St. Louis–style toasted ravioli. This simple five-ingredient version omits the usual deep-fried breading and transforms the stuffed fresh pasta into crispy perfection with a simple egg wash, a sprinkle of Parmesan, and a quick bake. Zap some marinara sauce in the microwave and let the dipping begin. 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 6–7

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 fresh cilantro 3 tbsp apple cider vinegar 1 lb trimmed lean beef flank steak 1 tsp dried oregano ½ tsp salt ½ tsp black pepper 2 large garlic cloves, peeled and halved 4 slices country-style whole-wheat bread (each 1½ oz), toasted 1 cup fresh watercress or arugula

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Ser ves 4

Stacked with broiled lean steak, herbed avocado salsa, and peppery greens, these open-faced sandwiches will level up your lunch with powerhouse flavors. Even the toasted bread is tasty—a quick rub with a garlic clove gives each crunchy bite a pungent pop. 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.

Sure, you could buy a bag of granola at the supermarket, but then you wouldn’t get the joy of filling your kitchen with the incredible baking aromas of cinnamon, ginger, nuts, and grains. DIY granola also allows you to customize—feel free to swap the almonds and cranberries for whatever nuts and dried fruit you like most. Enjoy with milk or as a yogurt topping.

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HOMEMADE GRANOLA 4–6

P r e p 1 0 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. PER SERVING (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 skinless boneless 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 low-carb, high-fiber tortillas (each 6 inches) 1 cup pico de gallo ½ cup fresh cilantro leaves ¼ cup reduced-fat sour cream

C o o k 2 0 m i n

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Ser ves 4

Sheet-pan dinners are popular for a reason: They cook everything in one place and keep cleanup minimal. The pans can be surprisingly versatile too—here, we use one like a fajita skillet. The key to getting that signature sear on the seasoned veggies and meat? Heating the empty pan in the oven until it’s screaming-hot. This ensures the ingredients start sizzling the second they hit the surface. 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.

1 medium avocado, thinly sliced (optional)

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

1 medium jalapeño, thinly sliced (optional)

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).

1 lime, cut into wedges (optional)

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.

These soft, chewy treats use cream cheese in place of butter, brown sugar for depth of flavor, and whole-grain flour for a bit of fiber. Want to bake just a few at once? Freeze rounds of raw dough on a sheet pan lined with wax paper, then transfer to a freezer bag. When you’re ready, bake the frozen dough as directed, increasing the cook time by 1 to 2 minutes.

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CHOCOLATE CHIP COOKIES 4

P r e p 1 5 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 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-wheat 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 PER SERVING (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 5

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 pinch of salt 1 large head cauliflower, cut into 28 (2-inch) florets ⅔ cup Buffalo hot sauce 2 tbsp unsalted butter, melted ⅓ cup plain nonfat Greek yogurt 3 tbsp crumbled reduced-fat blue cheese Dash of Worcestershire sauce Pinch of black pepper

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Ser ves 4

In this baked plant-based take on the happy hour favorite, battered cauliflower stands in for chicken pieces. The heat is all in the Buffalo sauce, so choose whichever kind suits your spice preferences. Sliced carrots and celery cool your palate with help from a blended dipping sauce of blue cheese and nonfat Greek yogurt, which you can prep up to a day ahead of serving. 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 black 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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ROASTED SALMON WITH CHICKPEAS, ZUCCHINI & RED PEPPERS 2–8

P r e p 2 5 m i n

C o o k 3 0 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 nonfat Greek yogurt 2 tbsp torn fresh mint leaves 1 small lemon, cut into thin wedges

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Ser ves 4

For this impressive sheet-pan meal, the roasting happens in two parts: First, a colorful mix of veggies and chickpeas cooks in an Indian-inspired blend of spices. Then the salmon fillet is layered in for the final 10 minutes, just long enough to cook through. Finishing touches of fresh mint, lemon slices, and dollops of yogurt add a cool counterpoint to the rich flavors—and make the dish look super fancy. 1. Preheat the oven to 450°F. In a small bowl, mix the paprika, coriander, cumin, salt, and black 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

C o o k 1 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 salt ¾ cup packed brown sugar ¼ cup honey 1 large egg white 2 tsp vanilla extract ⅓ cup reduced-fat sour cream 36 unsalted pecan halves

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Ser ves 36

The browned butter in this crispy-around-the-edges treat adds nutty richness that plays perfectly with pecans. For best results, brown butter in a light-colored pan that lets you see the how dark the ingredient is getting—the flecks of milk solids can go from browned to burnt very quickly. Make sure you use a spatula to scrape all the flavorful brown flecks into the dough. No butter left behind! 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.

The name “muffin pan” doesn’t do it justice: This versatile baking tray also turns out perfectly portioned pizzas! We topped our mini pies with turkey pepperoni, but feel free to experiment with extras like sautéed peppers, onions, mushrooms, spinach, or leftover cooked chicken. Serve as a game-day appetizer or as a fun family snack.

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MINI PEPPERONI DEEP-DISH PIZZAS 5

P r e p 1 5 m i n

C o o k 1 5 m i n

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

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.

F R E S H L E M O N - L I M E S Q U A R E S p a g e 9 0 B U T T E R N U T S Q U A S H TA R T W I T H C A N D I E D P E C A N S p a g e 91

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FRESH LEMON-LIME SQUARES 6

P r e p 2 0 m i n

C o o k 4 5 m i n

Cooking spray 1 cup all-purpose flour, divided ¼ cup unenriched white cornmeal ⅛ tsp baking powder ⅛ tsp 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

Ser ves 16

We squeezed as much fresh citrus juice as we could into these lemon-lime treats—nearly three-quarters of a cup in the batch!—while still allowing them to retain their solid form. The result is a pleasingly puckery dessert or snack, all balanced by a buttery cornmeal crust. 1. Preheat the oven to 350°F. Line an 8-inch square baking dish with foil, leaving an overhang of 2 inches on opposite sides. Spray the foil with cooking spray. 2. In a small bowl, whisk ⅔ cup flour, the cornmeal, baking powder, and salt. Using a fork, in a small bowl, beat the eggs and egg white. Transfer 1 tbsp of the beaten eggs 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 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, about 22 minutes. 4. Meanwhile, in a medium bowl, whisk the remaining ⅓ cup flour and ¾ cup 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 lemonlime filling over the hot crust. Bake until the filling is set, 20 to 25 minutes. Let cool in the pan on a wire rack. Refrigerate the lemon-lime square until cold, at least 1 hour or up to 8 hours. Dust the top with the powdered sugar. Remove from the pan using the foil overhang. 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. See photograph on page 88.

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BUTTERNUT SQUASH TART WITH CANDIED PECANS 7

P r e p 1 5 m i n

C o o k 1 h r, 5 5 m i n

Cooking spray 1 medium butternut squash (2½ lb), halved lengthwise and seeded 1 (14.1-oz) refrigerated piecrust All-purpose flour (for rolling the crust) 3 large eggs, lightly beaten ½ cup fat-free sweetened condensed milk 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

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Ser ves 16

If you like pumpkin pie, you’ll love this gorgeous riff starring butternut squash. While the recipe is among the more time-intensive dishes in this chapter, you can do steps 1, 2, and 3 a day ahead. Once the baked crust cools, cover it loosely with plastic wrap and store at room temp, then refrigerate the squash purée in an airtight container. 1. Preheat the oven to 425°F. Line a sheet pan with foil and coat with cooking spray. Arrange the squash, cut-side down, on the pan. Bake until tender, about 1 hour. Let cool. Leave the oven on. 2. On a lightly floured surface, unroll the piecrust. Using a floured rolling pin, roll the crust into a 12-inch round. Arrange the crust in a 10-inch tart pan with a removable bottom. Press the dough onto the bottom and sides of the pan. Tuck in the edge of the crust, 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. 3. Scoop the flesh from the squash into a food processor. Purée the squash and transfer 2 cups to a medium bowl. (Reserve any remaining squash for another use.) Whisk in the eggs, condensed milk, cinnamon, ginger, and ⅓ cup brown sugar. Line the pan with a new piece of foil. Place the tart pan on the prepared sheet pan. Pour the filling into the crust. Bake until the center is set, about 35 minutes. Let cool completely on a wire rack. Leave the oven on. 4. Line a small baking sheet with foil and coat with cooking spray. In a small bowl, toss the nuts, remaining 2 tbsp brown sugar, and 1 tsp water. Spread the nuts in a single layer on the prepared pan. Bake until toasted, about 10 minutes. Let cool. Coarsely chop the nuts. Before serving, sprinkle the tart with the nuts. Cut the tart into 16 slices and top each with 1 tbsp whipped topping. PER SERVING (¹⁄16 of tart) 194 Cal, 7 g Total Fat, 2 g Sat Fat, 88 mg Sod, 31 g Total Carb, 15 g Sugar, 2 g Fib, 3 g Prot. See photograph on page 89.

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AVOCADO-BAKED EGGS WITH SMOKED SALMON 0–6

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 fresh dill Pinch of black pepper (or more to taste)

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S e r v e s 24

We love a baking vessel you can eat—in this case, halved avocado. The center of each is filled with the classic duo of egg and smoked salmon, then baked to brunchy perfection. Note that the recipe calls for scooping out a bit of flesh from each avocado half to make room for the filling. Try mashing the reserved avocado with fresh lime juice, then refrigerating it to enjoy later as a spread or chip dip. 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 black pepper. PER SERVING (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 6

P r e p 2 5 m i n

C o o k 1 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 with 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

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Ser ves 4

Does it count as a salad when the “croutons” take up half your plate? We don’t see why not. Here, frozen ravioli are coated in a breadcrumb-cheese-buttermilk mixture, then baked on a sheet pan until browned and crispy. Toss some arugula and veggies with a light vinaigrette, plop the pasta on top, and enjoy for lunch or as an appetizer. 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 black pepper. When the ravioli are done, add the arugula, tomatoes, and bell pepper to the bowl with the dressing and toss to coat. Divide the salad among 4 plates. Top each with 3 ravioli. PER SERVING (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.

Sweet honey and hot mustard are wonderfully balanced in this easy-towhip-up Dijon sauce that makes an ace 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 fresh rosemary sprigs

C o o k 2 0 m i n

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 very ripe small 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

No granulated white stuff needed in these treats. Instead, they’re made with a naturally sweet combo of applesauce and puréed ripe bananas (not to mention fresh blueberries). Just note that the muffins may look paler than others you’ve made before—because the batter is low in sugar and fat, they won’t brown much in the oven. If you’re left with extra muffins, freeze and then reheat in the microwave for 20 to 30 seconds whenever you’re ready to enjoy. 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.

The simplicity of this side dish makes it a match for pretty much any main, whether you’re having roast chicken, grilled steak, or salmon. Add visual drama to the dish by using baby potatoes in a medley of colors. You can also replace the rosemary with an equal amount of another herb—fresh thyme and sage both taste amazing with potatoes.

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ROASTED BABY RED POTATOES WITH ROSEMARY 1–3

P r e p 5 m i n

C o o k 3 0 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 fresh rosemary

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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 black 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. PER SERVING (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 potato slider 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 (each 1 oz)

Ser ves 6

A classic Cuban combo of ham, pork, cheese, and pickles makes for a tiny but mighty sandwich. This recipe is ideal for feeding a crowd: Instead of pressing one sandwich at a time as you would in a panini maker or skillet, toast all six in the oven at once, keeping them pressed between two baking sheets. 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 & YOGURT CHICKEN 4–5

P r e p 1 0 m i n

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

C o o k 3 5 m i n

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 popping open a whole jar to use only a teaspoon, know that harissa stays good in the fridge for months and has endless culinary applications. Use it to add heat to marinades for beef, pork, or chicken, or try it stirred into mayonnaise, hummus, or Greek yogurt for a sandwich spread or dip. 1. Preheat the oven to 450°F. Spray a large sheet pan with cooking spray. 2. Add the potatoes to the pan and coat the potatoes with cooking spray. Season with ¼ tsp salt. Roast 15 minutes. 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. 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 instant-read thermometer inserted into center registers 165°F, about 30 to 35 minutes. PER SERVING (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

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

C o o k 1 h r, 1 0 m i n

Ser ves 12

This veggie lasagna lives up to its name—literally. Instead of flat pasta noodles, the dish is layered with thin planks of eggplant and zucchini, roasted just enough to achieve tenderness and concentrate their flavors. In between, you’ll get a trio of cheeses, pops of fresh basil, and the tangy marinara sauce of your choice (jarred or homemade—there are no bad choices here). 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-by8-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. PER SERVING (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 toasted sliced almonds 4 tbsp light butter, melted 1 tbsp finely grated orange zest

Ser ves 36

These simple cookies require just five basic ingredients, so they’re ideal for those spontaneous moments when you suddenly feel like baking something. Stirred together in one bowl, the dough bakes into crisp, delicate shapes. Toasting the almonds brings out their nutty depth so don’t skip this step. Two to three minutes in a dry skillet over low heat should do the trick. 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. PER SERVING (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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OY S T E R M U S H R O O M & V E G G I E S K E W E R S W I T H L E M O N -TA H I N I D R I Z Z L E p a g e   1 3 9

BE ST OF. . .

OFF THE GRILL G r i l le d C or n w it h S m ok e d P a pr i k a – L i m e B u t t er 112 S u m m er S t e a k S a l a d w it h A r u g u l a & D i l l 115 G r i l le d Por k w it h Ne c t a r i n e S a l s a 1 16 G r i l le d C a b b a g e Slaw 1 19 S p a n i s h Por k S k e w er s ( P i n c h o s Mor u n o s) 120

K a le C a e s a r S a l a d w it h G r i l le d S h r i m p 123 G r i l le d S k i l le t H a s h w it h E g g s 124 It a l i a n G r i l le d C h ic k en S a n d w ic h e s 127 G r i l le d B e e f & B r o c c ol i S k e w er s 128 G r i l le d S a l m on w it h Mu s t a r d -Her b C r u s t 1 31

G r i l le d S t e a k Top p e d w it h A r u g u l a & Pa rmesa n 138 O y s t er Mu s h r o om & Ve g g i e S k e w er s w it h L em on -Ta h i n i D r i z z le 139 C u b a n G r i l le d C h ic k en w it h B l a c k Bean & Mango Sa lsa 14 0 Na c h o B u r g er s 14 3

Kor e a n G r i l le d C h ic k en L e t t u c e Wr a p s (S s a m b a p) 132

G r i l le d E g g pl a nt Pa rmesa n 14 4 G r i l le d P i n e a p ple S k e w er s w it h Hon e y-T hy m e Gl a z e 147 G r i l le d L em on -Her b C h ic k en 14 8 G r i l le d L a s a g n a Packets 1 51 L em on -D i l l G r e e k C h ic k en S a l a d 152

CH A PTER

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GRILLED CORN WITH SMOKED PAPRIKA–LIME BUTTER 2–5

P r e p 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 fresh cilantro

C o o k 1 5 m i n

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Ser ves 6

Fresh corn on the cob doesn’t need much to dial up its deliciousness. This recipe brings out the natural sweetness of the kernels with a quick char on the grill and a finishing smear of butter seasoned with smoked paprika and lime. You can also adapt this dish for colder months, when corn on the cob might not be available. Simply toss the seasonings with reheated frozen corn kernels. 1. Coat a grill rack with cooking spray. Preheat the grill to medium-high. 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. Arrange the corn on a large serving platter and drizzle with the butter mixture and cilantro. Toss to coat. PER SERVING (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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Lean sirloin beef makes a super-flavorful addition to this garden salad— the trick is to grill the meat just until done, then slice thinly for maximum contact with the tangy shallot dressing. Sliced steak is delicious cold, too, so grill extra if you like and store in the fridge for quick salads in the days ahead. Just be sure to adjust the grilling time for larger pieces of beef.

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SUMMER STEAK SALAD WITH ARUGULA & DILL 4

P r e p 1 0 m i n

C o o k 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 fresh dill 2 cups lightly packed baby arugula

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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. PER SERVING (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 chopped (green parts only) 1 tbsp finely chopped fresh cilantro

C o o k 2 0 m i n

Ser ves 4

Fruit and pork are a classic pairing—and in this dish, we amp up the flavors of both. First, pork tenderloin is grilled and glazed for a delectable char and tender interior. Then nectarines are diced into a spicy salsa topping. Don’t worry if the fruit is a bit underripe; its crunchier texture and slightly sour notes work just as well here. 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. PER SERVING (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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It looks like a classic coleslaw and, in most ways, it is. The twist is that the cabbage is grilled before getting sliced, resulting in a crisp-tender texture, a slightly sweeter taste, and, of course, those satisfying charred edges. The slaw is ready to enjoy as soon as you toss it together, but you can also prep it a day in advance and store it in the fridge.

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GRILLED CABBAGE SLAW 1

P r e p 1 5 m i n

C o o k 1 0 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 ½ cup thinly sliced red onion ⅓ cup chopped parsley 1 large carrot, grated on the large holes of a box grater 1 medium orange bell pepper, thinly sliced

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. 2. In a large bowl, whisk the mayonnaise, vinegar, salt, and black 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. PER SERVING (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.

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SPANISH PORK SKEWERS (PINCHOS MORUNOS) 4

P r e p 1 5 m i n

C o o k 1 0 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

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Ser ves 4

These pork tenderloin kebabs get dunked in a bath of olive oil, lemon juice, and earthy spices such as cumin and turmeric. Forgot to soak your wooden skewers? Just position the pork pieces to cover the tips with no gaps in between. When you put the skewers on the grill, point the exposed ends away from the heat—so the flames char the meat and not the wood. 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. PER SERVING (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 often paired with mild romaine, we love how its bold flavor stands up to kale and garlicky grilled shrimp. If you’re an anchovy rookie, don’t be intimidated—and don’t omit the tiny fish from the dressing. Once incorporated, they lend critical umami depth. Allow the dressed kale to sit for 20 minutes for a mellower texture and taste.

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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 1½ lb large shrimp, peeled and deveined 1 tsp finely grated lemon zest 1 medium garlic clove, crushed through a press, divided ¼ tsp salt, or to taste, divided 2 anchovies, chopped and well mashed, or 1 tsp anchovy paste 2 tbsp fresh lemon juice 2 tbsp plain nonfat Greek yogurt 2 tbsp reduced-calorie mayonnaise 2 tsp olive oil ½ tsp Dijon mustard ⅛ tsp black pepper

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, black 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. 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. 4. Divide the salad and shrimp among 4 plates. Garnish with the shaved Parmesan. PER SERVING (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.

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

C o o k 2 5 m i n

1 tbsp canola oil 6 oz cooked chicken sausages, finely chopped 3 cups frozen shredded hash brown potatoes 1 cup chopped red bell 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

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Ser ves 4

Morning announcement: You are 100% allowed to cook breakfast or brunch on the grill. In fact, a well-seasoned cast-iron skillet is the perfect tool for browning sausage and shredded potatoes, and it’s pretty much built for direct flames. After sweet red peppers and sharp cheddar cheese, eggs enter the skillet last so their yolks stay good and runny—the better to help the hash hang together. 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, bell peppers, scallions, ½ tsp salt, and ¼ tsp black pepper. Cook, stirring occasionally, until the potatoes and bell 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. PER SERVING (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 poultry might seem tedious, it does serve several purposes. For one, it tenderizes the meat. And by making the thickness of the patties consistent, it ensures even cooking (no dry edges). Finally, can you imagine how tall this sandwich would be if you didn’t flatten the chicken? If you don’t own a mallet, a heavy skillet or rolling pin totally works too.

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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) skinless boneless 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 fresh basil leaves ½ cup chopped drained roasted red peppers (packed in water)

Ser ves 4

1. Coat a grill or grill pan with cooking spray. Preheat to medium-high. 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 black pepper. Coat the onion with cooking spray and sprinkle with the remaining ¼ tsp of the salt and a pinch of the black 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. PER SERVING (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 & BROCCOLI SKEWERS 5

P r e p 1 5 m i n

C o o k 1 0 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

Ser ves 4

Here, a Chinese takeout fave gets the grill treatment in a simple and quick kebab recipe. Cubed sirloin steak is marinated briefly in a garlic-teriyaki blend, then skewered alongside fresh broccoli florets, shiitake mushroom caps, and scallion pieces. A few minutes of turning and basting over the flames and you’re good to go. Serve over brown rice or cauliflower rice to soak up all the juices. 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. PER SERVING (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 fresh 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

Seafood has an undeserved reputation for being fussy. In reality, this flavorful grilled salmon couldn’t be easier. A coating of fresh herbs and whole-grain mustard imparts rustic flavor while locking in moisture. To prevent the fillets from sticking to the grill, spritz some cooking spray on the undersides, make sure you start with super-clean grates, and try not to move the fish while it cooks. 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. PER SERVING (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 reduced-sodium soy sauce 1 tbsp toasted sesame oil, divided 2 tsp brown sugar, divided 2 medium garlic cloves, grated and divided 1 lb skinless boneless 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 short-grain 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

Ssambap, a staple dish in many Korean kitchens, is made by wrapping pieces of seasoned grilled meat—marinated chicken, in this case—in lettuce leaves along with rice and pickled veggie condiments, like kimchi. Topping it off is a delectable sauce called ssamjang, a spicy-salty-sweet blend of pepper paste (gochujang), soybean paste (doenjang), sesame seeds, grated garlic, and a touch of brown sugar. 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. PER SERVING (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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G R I L L E D S T E A K T O P P E D W I T H A R U G U L A & PA R M E S A N p a g e 1 3 8

OY S T E R M U S H R O O M & V E G G I E S K E W E R S W I T H L E M O N -TA H I N I D R I Z Z L E p a g e   1 3 9

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GRILLED STEAK TOPPED WITH ARUGULA & PARMESAN 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

Smoky grilled flank steak, peppery arugula, nutty Parmesan, tart lemon… You don’t need many ingredients when you’re working with assertive flavors like these. You don’t need a ton of time, either—just 20 minutes to assemble this elegant Tuscan-style salad platter. Enjoy it as a simple weeknight supper or as a gorgeous addition to your next dinner party menu. 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. PER SERVING (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. See photograph on pages 134 to 135.

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OYSTER MUSHROOM & VEGGIE SKEWERS WITH LEMON-TAHINI DRIZZLE 2

P r e p 1 5 m i n

Cooking spray 1½ 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 (1-inch) 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 just about the meat. Earthy oyster mushrooms play off the creaminess of grilled eggplant and the bright acidity of cherry tomatoes with a tangy, cumin-spiked tahini dressing to tie everything together. Be sure to skewer the mushrooms through their denser stem ends, and turn them gently on the grill—they’re delicious but delicate. 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 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. PER SERVING (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. See photograph on pages 136 to 137.

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CUBAN GRILLED CHICKEN WITH BLACK BEAN & 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) skinless boneless 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 surprising star of this dish is the blend of citrus juices, cilantro, and garlic prepared in step 1—half serves as the marinade for the chicken, while the other half acts as the flavor base for the mango and black bean salsa. For best results, prep the night before grilling. While the instructions allow for as little as 2 hours of marinating time, we like to wait the full 12 for maximum flavor. 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. PER SERVING (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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Torn between a burger and nachos? Grill up this hybrid sandwich. First, extra-lean beef is seasoned with a four-spice taco seasoning blend, shaped into a patty, and flame-cooked to juicy perfection. Then come the toppings: pepper Jack cheese, refried beans, avocado, and salsa. For extra nacho flavor, add cilantro and pickled jalapeños. Boom: Dilemma solved.

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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 beans, warmed 4 mixed-grain hamburger buns ¼ cup fat-free salsa

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. PER SERVING (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 4

P r e p 1 0 m i n

C o o k 1 5 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

Ser ves 4

This eggplant Parm takes the classic Italian dish and brings it closer to its garden roots. For a fresher take, we skipped the fried breading and grilled the star ingredient for smoky flavor. The melted cheeses are still here, but slabs of juicy fresh tomato stand in for marinara sauce. To complete the theme, torn fresh basil tops it all off. 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. PER SERVING (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, intensifying the sweetness and creating smoky depth. Here, a glaze of honey, fresh thyme, and rice vinegar adds a pleasing hit of sweet and sour contrast. If you don’t have time to slice a whole pineapple into spears, use precut chunks from the store’s produce section.

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GRILLED PINEAPPLE SKEWERS WITH 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 fresh 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. PER SERVING (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

C o o k 1 5 m i n

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

Ser ves 16

All the ingredients in this recipe—save for the chicken itself—form the marinade, so flavorful results are assured. Before grilling, pat the chicken breasts dry to prevent any marinade from dripping and flaring up. The cooked chicken keeps for up to 5 days in the fridge, and pairs well with tons of dishes. Scale down as needed, or make all 16 servings for a week of meal prep. 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.) PER SERVING (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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Cheesy, bubbly homemade lasagna in 40 minutes? On the grill, anything is possible. Instead of baking for an extended time in a jumbo casserole dish, this veggie-loaded wonder grills right up in single-serving foil packets. (Fun!) No-boil noodles and jarred marinara sauce keep prep to a minimum—and will make this recipe a new weeknight favorite.

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GRILLED LASAGNA PACKETS 8

P r e p 2 0 m i n

C o o k 2 0 m i n

Cooking spray 1⅛ 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 fresh basil 2 tbsp finely chopped shallots 1½  tsp red-wine vinegar

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. PER SERVING (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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LEMON-DILL GREEK CHICKEN SALAD 5–7

P r e p 2 0 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) skinless boneless 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 fresh dill ½ medium lemon, cut into wedges

C o o k 1 5 m i n

Ser ves 4

This dish takes the foundation of a classic Greek salad and builds it up into a satisfying meal. Grilled chicken and chickpeas add protein, while roasted red peppers bring extra flavor and color. Marinating the chicken in lemon juice and olive oil before grilling tenderizes the meat and imparts a citrusy note that complements the dressing. 1. In a large bowl, combine the oil, lemon zest and juice, garlic, salt, black 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 grill. 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, red peppers, cucumbers, chicken, olives, and cheese. Stir the dill into the reserved lemon dressing. Drizzle over the salad. PER SERVING (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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SEASONED AIR-FRYER POLENTA FRIES p ag e 18 2

BE ST OF. . .

WITH A GADGET Banana Bread Wa f f le s 156 I n s t a nt Pot ® C h ic k en C a c c i at or e 1 59

S lo w- C o ok er C h ic k en T i k k a Masala 167 M i x e d Nu t C r u n c h 16 8

A i r -F r i e d S t u f f e d M i n i S w e e t Pe p p er s 16 0

A i r -F r i e d Wont on P i z z a R ol l s 17 1

I n s t a nt Pot ® S a l m on w it h Melt e d L e e k s & M i s o B ut t er 16 3

S lo w- C o ok er Por k C h i l i Ver d e 17 2

C r e a m y I n s t a nt Pot ® S u m m er S q u a s h S oup 16 4

C r u n c hy O n ion R i n g s w it h K e f i r R a n c h D ip 17 5

Shrimp & Ok ra Gumbo 176

C au l i f lo w er, Pot at o & B a c on B i s q u e 191

S e a s on e d A i r -F r y er Polent a F r i e s 182

S lo w- C o ok er T h a i R e d C u r r y C h ic k en 19 2

S ’m or e s Pop c or n 183

C or n e d B e e f & W i nt er Ve g e t a ble s 19 5

A i r -F r i e d O k r a 184 C h ic k en & W h it e Bean Chili 1 87 C h e e s y C a u l i f lo w er Wa f f le s w it h Hor s er a d i s h S a u c e 188

Turkey K ielbasa S t e w w it h W h it e Beans & Swiss Chard 19 6 B e e f C a r n it a s Ta c o s 19 9

CH A PTER

�� 155

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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

Because there’s no such thing as too much banana bread in this world, we came up with a hybrid waffle version. A batter of ripe bananas, buttermilk, egg, cinnamon, and whole-wheat pastry flour toasts up all golden, then gets topped by chopped pecans and—yes—more ripe bananas. If you like, make extra to stash in your freezer. 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, 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. PER SERVING (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.

156

This rustic Italian dish is traditionally made with skin-on bone-in chicken pieces. Here, we use skinless boneless breasts to create a quicker-cooking stew. Everything—mushrooms, potatoes, bell peppers, tomatoes—goes right in the Instant Pot. If you don’t have garlic-infused olive oil, just use plain oil plus 2 teaspoons of minced garlic in step 3.

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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 skinless boneless 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 fresh 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 black 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 oil to the pot. Add the chicken and cook, turning the pieces occasionally, until lightly browned, 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 black 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. PER SERVING (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.

159

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AIR-FRIED STUFFED MINI SWEET PEPPERS 2

P r e p 1 5 m i n

C o o k 1 5 m i n

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

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Ser ves 8

Peppers are delicious—especially when they’re vessels for cheese. Here, sweet baby bells are parcooked in the air fryer to soften, then stuffed with a blend of cheddar and neufchatel, creamy yogurt, garlic, and fresh herbs. Pop the peppers back in the air fryer until they’re lightly browned and melty and your dream snack is served. 1. Preheat an air fryer, if necessary, to 350°F. 2. Cut a slit down the length of each bell pepper, from the stem to the tip. Coat the bell peppers with cooking spray. Add the bell peppers to the air-fryer basket. Cook in the air fryer for 5 minutes. Shake the basket and continue to cook for 3 minutes more. Place the bell peppers on a cutting board or work surface and let cool. 3. Meanwhile, in a medium bowl, combine the cheeses, yogurt, parsley, dill, salt, black pepper, and garlic. Stuff about 2 tsp of the filling into each bell pepper through the slit. Arrange the peppers in the air-fryer basket in a single layer. (It’s OK if they’re crowded.) Return the basket to the air fryer and cook until the stuffed peppers are tender and the filling is lightly browned on top, 4 to 5 minutes. PER SERVING (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.

160

When braised in an Instant Pot, oniony leeks turn sweet, tender, and translucent. (During prep, just be sure to rinse the raw slices thoroughly to remove all the grit.) Leeks are a perfect flavor complement for rich, flaky salmon fillets and a piquant finishing sauce of miso, butter, ginger, rice vinegar, and honey.

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INSTANT POT ® SALMON WITH MELTED LEEKS & MISO BUTTER 3–11

P r e p 1 5 m i n

Cooking spray 2 large leeks, white and light-green 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 grated peeled fresh ginger, divided 1½ tsp reduced-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 butter, the salt, and ½ cup water. Arrange a rack on top of the leeks and spray with cooking spray. Arrange the fish, skin-side down, on the rack. Rub the fish with 1 tsp ginger and brush with the soy sauce. 2. Lock the lid, making sure the vent is closed. Select 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 butter and 1 tsp ginger until smooth. 4. Carefully remove the fish with the rack from the pot. Spread the miso butter over the fish. Cover to keep warm. 5. Press Sauté and set the cooking time for 10 minutes. When the leeks start to sizzle, cook, stirring occasionally, until the leeks are very tender and most of the liquid in the pot has evaporated, about 5 minutes. Press Cancel to turn off the pot. Divide the leeks among 4 plates, top with the fish, and garnish with the scallions. PER SERVING (1 salmon fillet, 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.

163

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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 stock 1 lb yellow summer squash, trimmed and coarsely chopped 4 oz chickpea rotini or penne 3 sprigs fresh thyme, plus more for garnish 1 tsp salt ½ tsp black pepper, divided

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Ser ves 4

Don’t let the recipe title fool you: This thick, creamy soup is totally dairy-free. Mild summer squash goes into the Instant Pot with sautéed aromatics, stock, thyme, and a surprising key ingredient: chickpea pasta. Once it cooks in the stock and gets blended with the rest of the gang, the pasta thickens the consistency, lends mild nutty flavor, and boosts the protein and fiber in every bowl. 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 stock, squash, pasta, thyme, salt, and ¼ tsp black pepper. 2. Press Cancel to 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 cooking time is up, allow the pressure to release naturally for 5 minutes, then move the 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 black pepper. PER SERVING (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.

164

This Indian-style favorite is pretty much the ultimate slow-cooker dish: Simply throw all the ingredients into the pot, go about your day, and you’ll return home to tender, perfectly spiced chicken thighs, ready to devour for dinner. Serve with brown basmati rice and a side of wilted baby spinach or steamed peas as your green veggies.

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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 skinless boneless 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. PER SERVING (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)

167

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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

Indecisive nibblers, we see you: This crunchy, air-popped snack mix serves up sweet and salty flavors. And because the recipe yields just one serving, you can tweak the flavors to suit your snacking needs on any given day. Try swapping in different nuts, adding chopped dried fruit, and playing with various sugar-spice combos—pumpkin pie spice is a great one. In a small bowl, toss the popcorn, cereal, nuts, and cinnamon sugar until combined. PER SERVING (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-FRIED WONTON PIZZA ROLLS 1

P r e p 1 0 m i n

C o o k 1 5 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

Ser ves 12

With all due respect to the microwavable frozen pizza rolls you may have loved as a kid, allow us to present a homemade upgrade. Here, delicate wonton wrappers envelop a filling of tangy marinara, light mozzarella, and savory turkey pepperoni, then get cooked in the air fryer to supreme crunchiness. The gooey cheese is just like you remember. 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. PER SERVING (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 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 fresh cilantro leaves ½ cup crumbled queso fresco

C o o k 4  h r 3 0 m i n

Ser ves 8

Dishes made with larger cuts of meat—like the pork loin in this satisfying stew—are ideal for the slow cooker. The gentle heat cooks the meat without drying it out, while supporting ingredients like onion and chiles turn meltingly tender. If you can’t find fresh tomatillos, drained canned tomatillos are fine to substitute here instead. You can use up any leftovers of this dish in burritos and tacos. 1. In a small bowl, combine the coriander, cumin, salt, black 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. PER SERVING (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.

4 medium radishes, thinly sliced

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An air fryer turns breaded, battered onion rings crunchy on the outside and tender on the inside with zero greasy spatter. The ranch-style dip is made with kefir, a tangy, unsweetened fermented dairy product (often sold as a drink) that’s high in protein and packs a probiotic boost. The dip doubles as a dressing for veggies, so feel free to make extra for your salads.

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CRUNCHY ONION RINGS WITH KEFIR RANCH DIP 6

P r e p 2 0 m i n

C o o k 1 0 m i n

Cooking spray 6 tbsp light mayonnaise 1 medium garlic clove, finely chopped 3 tbsp chopped fresh chives 2 tbsp chopped fresh flat-leaf parsley ½ tsp rice vinegar 1 cup kefir or low-fat buttermilk, divided 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)

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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. PER SERVING (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.

175

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SHRIMP & 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 fresh parsley (optional)

C o o k 4  h r

Ser ves 4

A generous splash of clam juice infuses this slow-cooker gumbo with rich seafood flavor. Look for clam juice near the canned tuna at the grocery store. Fresh okra not in season? Swing by the freezer case for a bag of presliced pods; you can toss the frozen okra right into the mix without thawing. The shrimp don’t need much cooking time; they go in toward the end, timed for peak tenderness. 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. PER SERVING (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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S E A S O N E D A I R - F RY E R P O L E N TA F R I E S p a g e 1 8 2

180

S’MORES POPCORN page 183

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SEASONED AIR-FRYER POLENTA FRIES 3

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

Ser ves 4

When you look at a tube of precooked polenta, you might not think French fries. That’s about to change. Turns out, this cornmeal-based staple product cuts into perfect crinkle shapes and crisps right up in an air fryer while maintaining a slightly creamy interior. Plus the polenta is study enough to withstand piling in an air-fryer basket, so you can cook all four servings at once. 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. PER SERVING (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. See photograph on pages 178 to 179.

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S’MORES POPCORN 2–3

P r e p 5 m i n

Cooking spray 2 tbsp yellow popcorn kernels 2 tsp powdered sugar 1 tsp unsweetened cocoa powder 10 mini marshmallows 2 chocolate graham cracker squares, coarsely crumbled

C o o k 3  m i n

Ser ves 2

The goodness of whole grains meets the magic of mini marshmallows in this campfire-inspired snack. First, air-popped popcorn gets a dusting of cocoa and powdered sugar. Then comes a handful of chocolate graham cracker crumbles. (Or use plain crackers and an extra ½ teaspoon of cocoa powder.) As promised, mini marshmallows complete the theme. Actual camping not required. 1. Cook the popcorn in a WW 2-Piece Silicone Microwave Popcorn Popper as directed on the package (or use an air popper). 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. PER SERVING (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. See photograph on pages 180 to 181.

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AIR-FRIED OKRA 2

P r e p 5 m i n

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

C o o k 1 5 m i n

Ser ves 2

Okra is known for its gooey interior, so you might be surprised by how crispy the pods can get. Here, they’re sliced in half lengthwise, tossed with seasoning salt and a touch of canola oil, then sprinkled with cornstarch to ensure a light crunch. Just 15 minutes in the circulating dry heat of the air fryer and out come next-level veggie fries to enjoy with lunch or as a stand-alone snack. 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. PER SERVING (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.

184

By skipping the standard tomato base, this slow-cooker chili allows the multitude of other flavors to shine through. Cumin, lime, garlic, and chipotle are front and center here, forming a delicious complement to the milder taste of cannellini beans and ground chicken. Refrigerate leftovers in an airtight container for up to 4 days or freeze for up to 3 months.

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CHICKEN & WHITE BEAN CHILI 3–6

P r e p 2 5 m i n

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 stock 2 (15½-oz) cans cannellini beans, rinsed and drained 3 tbsp fresh lime juice

C o o k 4  h r

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 stock, 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. PER SERVING (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.

1½  tsp ground cumin 1 tsp dried oregano 1 tsp chipotle chile powder, plus more for garnish 1 cup reduced-fat sour cream ½ small red onion, thinly sliced ⅓ cup fresh 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

Cooking spray 2 cups cauliflower rice 4 oz shredded part-skim mozzarella ½ cup coarsely shredded carrots 1 large egg, lightly beaten 2 tbsp chopped fresh parsley, plus more for garnish 1 tbsp chopped fresh chives ¼ tsp plus 1 pinch salt ¼ tsp plus 1 pinch black pepper ¼ cup plain nonfat Greek yogurt 1 tbsp horseradish sauce

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Ser ves 4

Push your waffle maker to its full potential by turning out these latke-like cakes as a side dish for dinner. Cauliflower rice combines with grated carrot, shredded mozzarella cheese, a beaten egg, and fresh parsley and chives (or whatever herbs you prefer). A few minutes in the hot iron and your waffle is ready. A simple horseradish-yogurt sauce adds kick to every crispy bite. 1. Set a wire rack inside a baking sheet and place in the oven. Preheat the oven to 200°F. 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 black 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 black pepper. Garnish the waffles with additional parsley and serve with the horseradish sauce. PER SERVING (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.

188

With its velvety consistency, this Instant Pot soup tastes way richer than it really is. Yukon Gold potato adds creamy texture and a slightly buttery note, while cauliflower helps to thicken the soup. From there, reduced-fat milk brings it into silky bisque territory. If you don’t have an immersion blender, just use a standard blender and purée in batches.

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INSTANT POT ® CAULIFLOWER, POTATO & BACON BISQUE 3–4

P r e p 2 5 m i n

Cooking spray 1½ cups reduced-sodium chicken stock, divided 2 tbsp all-purpose flour 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 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

C o o k 1 0 m i n

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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 stock 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 black pepper. 3. Add the flour mixture to the pot along with the milk and the remaining 1 cup of the stock. 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 black pepper, if desired. PER SERVING (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.

191

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SLOW-COOKER THAI RED CURRY 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 2  medium carrots, cut into ½-inch slices 6 (5-oz) skinless boneless chicken breasts 2  tbsp salted creamy peanut butter ⅓  cup chopped fresh cilantro 3  medium scallions, thinly sliced 2  tbsp chopped roasted salted shelled peanuts Lime wedges, for serving

Ser ves 6

Coconut milk and red curry paste may be the flavor backbone of this Thai-inspired recipe, but the star addition is really peanut butter—the dish wouldn’t be the same without its richness and depth of flavor. Fresh touches at the finish line (a garnish of scallions and cilantro, plus a twist of lime) keep the slow-cooked dish from tasting too heavy. Serve with brown rice, if desired. 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. PER SERVING (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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Why wait until St. Patrick’s Day? Permission granted to make this meal any time you’re hankering for a cozy plate of beef and vegetables. Using a slow cooker means you won’t have to babysit the corned beef as it simmers on the stove. And leaving the potatoes unpeeled not only saves prep time; it also helps the tubers hold their shape during the long cooking process.

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CORNED BEEF & WINTER VEGETABLES 10–11

P r e p 1 0 m i n

C o o k 5 h r

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

PER SERVING (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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W I T H A G A D GET

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

P r e p 5 m i n

C o o k 5 h r

13.5 oz turkey kielbasa

1 (29-oz) can cannellini beans, rinsed and drained

1 (14.5-oz) can diced tomatoes

¾ cup fat-free reduced-sodium chicken stock 2 medium scallions, thinly sliced ⅛ tsp black pepper 3 cups thinly sliced Swiss chard leaves, lightly packed

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Ser ves 6

This slow-cooked combo of sausage, beans, and winter greens is sure to warm you up on a chilly night. We used Swiss chard, but feel free to stir in any sturdy greens you like—collard greens, mustard greens, and Tuscan kale all work. Another plus: The stew keeps well in the freezer, so go ahead and make a double batch for incredible leftovers. 1. Cut the sausage on an angle into 1½-inch-long slices. In a 5- or 6-quart slow cooker, combine the sausage, beans, tomatoes, stock, scallions, and black pepper. Cover and cook until the liquid is slightly thickened, 4 to 5 hours on High or 8 to 9 hours on Low. 2. Stir the chard into the stew. Cover and cook on High just until wilted, about 5 minutes. Divide the stew among 6 bowls. PER SERVING (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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Traditional carnitas are made by cooking pork in fat until the meat is fall-apart tender. In this interpretation, we combine lean steak with a spiced, citrusy braising liquid and let the slow cooker’s gentle heat tenderize the beef for up to 10 hours. The flavorful shredded steak is great in tacos, on top of tostadas, or served with veggies, rice, and beans.

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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 black 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. PER SERVING (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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G I N G E R B R E A D “ N I C E ” C R E A M p a g e 2 0 6

BE ST OF. . .

NO COOKING REQUIRED Me d it er r a n e a n S a l a d P it a Po c k e t s 202

S t r a w b er r y R o s é Sangria 2 14

B a n a n a -M a n g o “ N ic e ” C r e a m 227

C h ic k en & G r a p e Salad 205

F r e s h C or n & B l a c k Bean Salsa 2 17

S pi k e d Pe a c h L em on a d e 228

G i n g er br e a d “ N ic e ” Cream 206

R a s p b er r y-Yo g u r t Pop s 220

S a l m on , C u c u m b er & M i nt S a n d w ic h e s 2 31

Hei rlo om Tom at o S a n d w ic h e s w it h Basil Mayo 209

Wat er m elon C a pr e s e Salad 221

Wat er m elon C u c u m b er S k e w er s w it h Fe t a & M i nt 232

E n d i v e - C it r u s S a l a d w it h Wa l nu t s 2 10 D ijon -Ta r r a g on Vinaig rette 213

E a s y S pi n a c h P a r m e s a n D ip 223 BB Q C h ic k en , C or n & S l a w S a l a d 224

Tiramisu 239 L ent i l , C u c u m b er & S m ok e d T r out S a l a d 240 It a l i a n T u n a & A r t ic h ok e Tra mezzini 243 Snack Lunch Boa rd 244

No - C o ok Tom at o B a r b e c u e S au c e 235 C a r r ot & C u c u m b er R i b b on s w it h Pe a nut S a u c e 236

CH A PTER

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MEDITERRANEAN SALAD PITA POCKETS 5

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 fresh dill 2 tsp fresh lemon juice 2 whole-wheat pitas (each 6 inches)

No cook

Ser ves 4

Who says salads have to come in a bowl? Pita pockets transform a Greek-style tossed mix into a portable meal packed with bright flavors of fresh dill, scallions, and lemon. We like plum tomatoes for these sandwiches because they’re less seedy—and therefore less watery— than beefsteaks or heirlooms. A schmear of hummus inside each pocket adds no-cook protein and further prevents the pita from turning soggy.

4 tbsp sun-dried tomato hummus

1. In a medium bowl, combine the tomatoes, cucumber, scallions, dill, and lemon juice. Set aside.

2 cups loosely packed mixed salad greens

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

4 oz crumbled feta

3. Stir the greens and cheese into the tomato mixture. Divide the salad among the pita pockets. Serve immediately. PER SERVING (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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No roasting needed: Swing by the supermarket for a rotisserie chicken and a few basic ingredients and this satisfying salad can be yours. The lemony dressing combines Greek yogurt and light mayo for a depth of flavor courtesy of cumin. Red grapes add pops of fruity sweetness, while celery brings the crunch. This salad stores well in the fridge for several days.

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CHICKEN & 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, plus 3 tbsp juice 2 tbsp chopped fresh parsley 2 tbsp finely chopped red onion 1 tsp crushed cumin seeds or ¼ tsp ground cumin

Ser ves 4

1. In a large bowl, stir the mayonnaise, yogurt, lemon zest and juice, parsley, onion, cumin, salt, and black pepper. Stir in the chicken, celery, and grapes. 2. Divide the greens among 4 plates. Top evenly with the chicken mixture. PER SERVING (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.

½ tsp salt ¼ tsp black pepper 2 cups chopped cooked skinless boneless chicken breast 2 medium celery stalks 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

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

No cook

Ser ves 4

Old-school ice cream recipes often entail simmering milk, cream, and other ingredients together in a saucepan before freezing. You won’t find any cooking in this recipe—or any dairy either. This blended plant-based treat uses frozen bananas as a base and adds vanilla, a touch of molasses, and classic baking spices of ginger and cinnamon. 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, 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. PER SERVING (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 so juicy you roll up your sleeves and eat it over the sink—that’s summer dining at its best. Because they’re the star attraction, be sure to select the ripest tomatoes possible. They should feel heavy for their size and give a little when gently squeezed. Slice with a super-sharp knife so as not to squish out the juices. Serve the sandwiches immediately.

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HEIRLOOM TOMATO SANDWICHES WITH BASIL MAYO 7

P r e p 5 m i n

No cook

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

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Ser ves 4

1. In a small bowl, stir together the mayonnaise, basil, ½ tsp black 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 black 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. PER SERVING (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

1½ tbsp extra-virgin olive oil 1 tbsp apple cider vinegar 2 tsp chopped fresh tarragon 1 tsp honey ¼ tsp salt ¼ tsp black pepper 2 medium navel oranges 1 large red or pink grapefruit

No cook

Ser ves 4

While winter may not feel like salad weather in your neck of the woods, enjoying fresh in-season produce can be a delicious way to balance out a menu of heartier cooked fare. In this salad, mildly bitter endive gets a double citrus punch of grapefruit and navel oranges, while walnuts and onion slices add crunch. Feel free to use any herb you like in place of tarragon—mint or parsley would be great too.

4 small heads endive (about 8 oz total), leaves separated

1. In a small bowl, whisk the oil, vinegar, tarragon, honey, salt, and black pepper. Set aside.

¼ cup very thinly sliced red onion

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.

¼ cup chopped and toasted walnuts

3. Arrange the endive on a serving platter. Top with the oranges, grapefruit, and onion. Drizzle with the dressing and sprinkle with the nuts. PER SERVING (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 needs a delicious vinaigrette recipe in their tool kit—one that they can whip up at a moment’s notice or make ahead and stash in fridge to toss with salad greens, spoon over roasted veggies, or serve as a dip for a crudités platter. Feel free to use the formula here as a jumping-off point, swapping in whatever vinegars and fresh herbs you have on hand.

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DIJON-TARRAGON VINAIGRETTE 1

P r e p 5 m i n

¼ cup apple cider vinegar ¼ cup finely chopped fresh tarragon 2 tbsp Dijon mustard 2 medium garlic cloves, finely chopped

No cook

Ser ves 4

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

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

1 (750-milliliter) bottle rosé ½ cup limoncello 1 lb strawberries, hulled and sliced (about 3 cups) 1 small lemon, thinly sliced 2 cups seltzer (preferably berry-flavored), chilled

No cook

Ser ves 8

Consider this the unofficial adult beverage of spring: a bubbly rosé sangria that uses an entire pound of fresh strawberries with sweet-tart hits of fresh lemon and lemon liqueur. If you’re party prepping, you can mix the main components the night before, leaving out the seltzer until just before serving for maximum effervescence. 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. PER SERVING (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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OK, we may be pushing the limits of salsa here and edging on salad territory. But that’s the whole fun. This chunky mix unites chopped tomatoes, fresh corn, and earthy black beans with the bold flavors of lime, cilantro, and hot sauce. Try the salsa scooped up with baby bell peppers, added to a quesadilla filling, or spooned over grilled chicken.

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FRESH CORN & 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 hot sauce. Serve with the baby peppers.

¼ cup canned black beans, rinsed and drained

PER SERVING (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 fresh cilantro ¼ tsp finely grated lime zest, plus 2 tsp juice Pinch of salt ⅛ tsp hot sauce 6 mini bell peppers, halved and seeded

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R A S P B E R RY-YO G U R T P O P S p a g e 2 2 0 WAT E R M E L O N C A P R E S E S A L A D p a g e 2 2 1

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RASPBERRY-YOGURT POPS 3–4

P r e p 1 5 m i n

No cook

3 cups fresh raspberries or frozen unsweetened raspberries, thawed 1 medium banana, ripe 1 (6-oz) container raspberry nonfat Greek yogurt ½ cup reduced-fat coconut milk 3 tbsp honey ½ tsp lemon zest, plus 1 tbsp juice

Ser ves 8

Who doesn’t love dessert on a stick? These frozen treats take the classic berries-and-cream combo and bring in notes of coconut and lemon. If you don’t own ice pop molds, divide the unfrozen mixture among paper cups and plunge a wooden craft stick into each before freezing. 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. PER SERVING (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. See photograph on page 218.

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WATERMELON CAPRESE SALAD 3–5

P r e p 1 0 m i n

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

No cook

Ser ves 4

Let this salad be an answer to the perennial summer question of “How the heck do I use up the ginormous watermelon I bought?” In this rendition of Caprese salad—normally made with tomatoes—watermelon’s floral flavor pairs beautifully with mild-mannered mozzarella. Torn fresh basil and a drizzle of sweet-tart balsamic glaze wakes everything up. Arrange the watermelon and cheese slices on a platter, alternating. Season with the salt and black pepper. Drizzle the balsamic glaze on top and garnish with the basil. PER SERVING (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. See photograph on page 219.

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You’ve gotta love a dip that tastes amazing with vegetables while containing vegetables unto itself. This five-ingredient wonder gets its green hue from the cup of spinach buzzed into the mixture—the flavor of the leafy greens emphasized by a pinch of nutmeg. Light sour cream forms the base, and Parmesan cheese and garlic add savory complexity.

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EASY SPINACH PARMESAN DIP 2

P r e p 5 m i n

No cook

Ser ves 8

1 cup frozen chopped 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 salt

PER SERVING (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

2½ cups packaged coleslaw mix (shredded cabbage and carrots) 1 medium scallion, chopped 2 tbsp reduced-fat ranch dressing 1½ cups chopped cooked chicken breast 2 tbsp barbecue sauce 1 cup fresh or frozen corn, thawed if frozen

No cook

Ser ves 2

When you start with cooked chicken—whether from a rotisserie bird or last night’s grilled leftovers—this summery meal comes together super quickly. Toss the cooked poultry in your favorite barbecue sauce, then nestle it in a bowl with uncooked sweet corn. A quick coleslaw made from packaged cabbage mix and bottled dressing rounds out the mix. 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. PER SERVING (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 banana, ripe, sliced and frozen ¾ cup frozen unsweetened mango chunks ¼ cup coconut water 2 tsp toasted sweetened coconut chips

No cook

Ser ves 2

Four ingredients and 5 minutes are all you need to blend up this tropical vegan treat. If you like a soft-serve texture, grab a spoon and enjoy immediately. For a firmer, more scoopable consistency, transfer the mixture to a shallow dish and freeze for a couple of hours before serving. We love scooping this frosty goodness into a glass of plain seltzer for a sweet and refreshing float. 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. PER SERVING (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

3 medium peaches, ripe, divided ¾ cup vodka ½ cup fresh lemon juice 2 tbsp sugar 1½ cups lemon-flavored seltzer (or more to taste), chilled

No cook

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. Just hold off on stirring in the seltzer until just before serving, so it doesn’t go flat. 1. Chop 2½ peaches. Cut the remaining peach half into 6 slices. 2. In a blender, purée 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. PER SERVING (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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Kalamata olives, chopped red onion, juicy tomato, and fresh mint are just a few of the flavorful ingredients joining canned salmon in these delicious baguette sandwiches. That’s why we recommend digging out the bread before you assemble them—otherwise, the filling would tumble out every time you take a bite!

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SALMON, CUCUMBER & 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 nonfat Greek yogurt

No cook

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. PER SERVING (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 fresh mint leaves 1 tsp finely grated lime zest, plus 1 tbsp juice ¼ tsp salt ¼ tsp sriracha 8 oz whole-wheat French baguette, split and soft center removed 4 large red leaf 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 Pinch of salt Pinch of black pepper 1 cup (1-inch) seedless watermelon chunks 1 cup (1-inch) cucumber chunks 2 tbsp crumbled feta 1 tbsp chopped fresh mint

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Ser ves 4

Mmm, salty feta and juicy, sweet watermelon—there’s a good chance you’re already a fan of this scrumptious summer food marriage. Here, we take it to another level by adding a tangy dressing of lime juice, agave nectar, olive oil, and red onion. Threaded onto skewers with crunchy cucumber, the combo makes a perfect pairing for grilled chicken, shrimp, or fish. 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 (6-inch) skewers. Drizzle with the lime dressing. Sprinkle with the cheese and mint. PER SERVING (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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When you have a full day of grilling on deck, the last thing you want to do is boil up homemade barbecue sauce too. This no-cook version whisks together from kitchen staples such as canned tomato purée, Dijon mustard, smoked seasonings, and honey. Brush onto food only in the final 3 to 4 minutes of grilling; otherwise, the natural sugars might burn.

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NO-COOK TOMATO BARBECUE SAUCE 1

P r e p 5 m i n

No cook

1¾ cups canned tomato purée ¼ cup honey ¼ cup red wine vinegar 1 tbsp barbecue seasoning mix 1 tbsp smoked paprika

Ser ves 18

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. PER SERVING (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.

2 tsp Dijon mustard 2 tsp Worcestershire sauce

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CARROT & CUCUMBER RIBBONS WITH PEANUT SAUCE 2

P r e p 1 5 m i n

No cook

½ cup powdered peanut butter 2 tbsp reduced-sodium soy sauce 2 tbsp warm water 1 tbsp rice vinegar 1 tbsp toasted sesame oil 1 tsp Asian chili-garlic sauce or sriracha ¼ tsp 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

Love peanut noodles but not in the mood to boil up a big pot of rice- or wheat-based noodles? Use a peeler to create ribbons from raw veggies. “Noodles” of carrot and cucumber soak up a saucy blend of powdered peanut butter, soy sauce, sesame oil, chili-garlic sauce, and more. Sliced scallions add bite, and crushed red pepper brings heat. Toss in cooked shrimp and—ta-da—main dish! 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. PER SERVING (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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You might be surprised to learn that this classic Italian dessert comes together in the fridge, not the oven. In our lightened-up version, slices of store-bought angel food cake are dipped in brewed espresso, then layered in a loaf pan with a sweet cream cheese blend plus cocoa and grated chocolate. Chill for 2 hours to let the treat set, then slice up and enjoy.

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TIRAMISU 10

P r e p 1 5 m i n

No cook

Ser ves 8

10 oz angel food cake (about one 10-inch 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 ½ cup brewed espresso or strong coffee

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. PER SERVING (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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NO C O OK I NG R E QU I R E D

LENTIL, CUCUMBER & SMOKED TROUT SALAD 4–9

P r e p 2 0 m i n

1 cup plain nonfat 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 17.6-oz package) 2 cups halved cherry tomatoes 2 Persian or mini cucumbers, thinly sliced (about 1½ cups) 2 tbsp chopped fresh dill 8 oz smoked trout, skin removed

No cook

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Ser ves 4

This gorgeous salad is all about high-impact, low-effort ingredients. Precooked lentils, commonly sold in supermarket produce sections, require zero boiling, while smoked trout only needs to be broken into pieces. (Cooked salmon would work here too.) Mustard-flecked vinaigrette unites these ingredients with tomatoes and cucumber, and it’s all served on a garlicky spread of yogurt and tahini. 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, black 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.

240

These Italian-inspired crustless sandwiches make tuna salad look downright dainty. Chopped canned artichoke hearts impart a vegetal note to the creamy mix, while briny capers and fresh lemon zest add zip. If you happen to have hard-boiled eggs in your fridge, try layering a few slices on top of the tuna mixture before adding the top slice of bread.

NO C O OK I NG R E QU I R E D

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

No cook

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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. PER SERVING (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.

4 oz chunk light tuna (packed in water), drained well ¼ cup canned artichoke hearts (not packed in oil), chopped 4 slices light white bread, crusts removed

243

NO C O OK I NG R E QU I R E D Scan to get your exact PersonalPoints™ value

SNACK LUNCH BOARD 7–9

P r e p 1 5 m i n

No cook

¾ cup hummus 30 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 mini bell peppers 15 baby carrots or carrot sticks 2 cups seedless grapes 1 cup halved strawberries 1 large apple, cored and cut into thin wedges

Ser ves 6

PSA: A lunch composed entirely of snack foods qualifies as a legit meal. Not only are these mix-and-match spreads simple to assemble but they also usually offer a little something for everyone in a picky crowd. Customizing as desired, aim for a combo of fresh fruit and veggies, a lean protein (like hummus), a crunchy carb (like pretzel thins), and maybe some chunks of cheese. No need to overthink it. 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. PER SERVING (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.

244

G I N G E R B R E A D “ N I C E ” C R E A M pa ge 2 06

INDEX A Air-Fried Okra, 184 Air-Fried Stuffed Mini Sweet Peppers, 160 Air-Fried Wonton Pizza Rolls, 171 artichokes Italian Tuna & Artichoke Tramezzini, 243 arugula Grilled Steak Topped with Arugula & Parmesan, 138 Summer Steak Salad with Arugula & Dill, 115 asparagus Pan-Roasted Asparagus with Fried Capers, 33 Risotto with Asparagus & Shrimp, 50 avocado Avocado-Baked Eggs with Smoked Salmon, 93 Avocado Salsa, 72

B bacon Cauliflower, Potato & Bacon Bisque, 191

Hot Bacon Dressing, 17

Baked Ravioli with Marinara Dipping Sauce, 71 Balsamic Vinaigrette, 94 bananas Banana Bread Waffles, 156 Banana-Mango “Nice” Cream, 227 basil Chicken with Cherry TomatoBasil Sauce, 32 Heirloom Tomato Sandwiches with Basil Mayo, 209 BBQ Chicken, Corn & Slaw Salad, 224 beans Black Bean and Mango Salsa, 140 Chicken & White Bean Chili, 187 Fresh Corn & Black Bean Salsa, 217 Ginger-Sesame Green Beans, 44 Turkey Kielbasa Stew with White Beans & Swiss Chard, 196

Flank Steak Sandwiches with Avocado Salsa, 72 Grilled Beef & Broccoli Skewers, 128

Nacho Burgers, 143 Shiitake Cheeseburger Sliders, 52 Summer Steak Salad with Arugula & Dill, 115

black beans Black Bean and Mango Salsa, 140 Fresh Corn & Black Bean Salsa, 217

blue cheese, 80 broccoli Grilled Beef & Broccoli Skewers, 128 broccoli rabe Orecchiette with Sausage & Broccoli Rabe, 22 brown sugar, 84 Brussels sprouts, 17 Buffalo Cauliflower Bites with Blue Cheese, 80 burgers Nacho Burgers, 143

247

Butternut Squash Tart with Candied Pecans, 91

Grilled Steak Topped with Arugula & Parmesan, 138

blueberries No-Added-Sugar Blueberry Muffins, 98

beef Beef Carnitas Tacos, 199 Corned Beef & Winter Vegetables, 195

Shiitake Cheeseburger Sliders, 52

C cabbage BBQ Chicken, Corn & Slaw Salad, 224 Grilled Cabbage Slaw, 119 capers, 33 Carrot & Cucumber Ribbons with Peanut Sauce, 236 cauliflower Buffalo Cauliflower Bites with Blue Cheese, 80 Cauliflower, Potato & Bacon Bisque, 191 Cheesy Cauliflower Waffles with Horseradish Sauce, 188 cheese Buffalo Cauliflower Bites with Blue Cheese, 80 Cheesy Cauliflower Waffles with Horseradish Sauce, 188 Easy Spinach Parmesan Dip, 223

247

I N DE X

Grilled Eggplant Parmesan, 144 Grilled Steak Topped with Arugula & Parmesan, 138 Snack Lunch Board, 244 Tomato, Feta & Fresh Herb Tart, 64 Watermelon Caprese Salad, 221 Watermelon-Cucumber Skewers with Feta & Mint, 232

cherry tomatoes, 32 Chewy Chocolate-Walnut Cookies, 68 chia seeds, 25 chicken BBQ Chicken, Corn & Slaw Salad, 224 Chicken Avgolemono Soup, 35 Chicken & Grape Salad, 205 Chicken & White Bean Chili, 187 Chicken with Cherry TomatoBasil Sauce, 32 Chicken with Pasta & Puttanesca Sauce, 43 Cuban Grilled Chicken with Black Bean and Mango Salsa, 140 Grilled Lemon-Herb Chicken, 148 Harissa & Yogurt Chicken, 105 Instant Pot® Chicken Cacciatore, 159 Italian Chicken Soup with Vegetables, 47 Italian Grilled Chicken Sandwiches, 127 Korean Grilled Chicken Lettuce Wraps (Ssambap), 132 Lemon-Dill Greek Chicken Salad, 152 Sheet-Pan Chicken Fajitas with the Works, 76 Slow-Cooker Chicken Tikka Masala, 167 Slow-Cooker Thai Red Curry Chicken, 192 chickpeas, 83 chili Chicken & White Bean Chili, 187

Slow-Cooker Pork Chili Verde, 172

chocolate Chewy Chocolate-Walnut Cookies, 68 Chocolate Chip Cookies, 79

cod Sautéed Cod with Tomatoes & Olives, 26 cookies Chewy Chocolate-Walnut Cookies, 68 Chocolate Chip Cookies, 79 Drop Cookies with Brown Sugar & Spices, 84 Lace Cookies, 109

corn BBQ Chicken, Corn & Slaw Salad, 224 Fresh Corn & Black Bean Salsa, 217

desserts Banana-Mango “Nice” Cream, 227 Chewy Chocolate-Walnut Cookies, 68 Chocolate Chip Cookies, 79 Drop Cookies with Brown Sugar & Spices, 84 Fresh Lemon-Lime Squares, 90 Gingerbread “Nice” Cream, 206 Lace Cookies, 109 No-Added-Sugar Blueberry Muffins, 98 Raspberry-Yogurt Pops, 220 Tiramisu, 239

feta cheese Tomato, Feta & Fresh Herb Tart, 64 Watermelon-Cucumber Skewers with Feta & Mint, 232

Dijon-Tarragon Vinaigrette, 213 dill Lemon-Dill Greek Chicken Salad, 152 Summer Steak Salad with Arugula & Dill, 115

Grilled Corn with Smoked Paprika-Lime Butter, 112 Mexican Elote Corn Pasta Salad, 51

Corned Beef & Winter Vegetables, 195

Creamy Instant Pot® Summer Squash Soup, 164

dips. See sauces and dips dressings, 17. See also sauces and dips drinks Spiked Peach Lemonade, 228 Strawberry Rosé Sangria, 214

Crispy Pan-Fried Noodles with Stir-Fried Veggies, 18

Drop Cookies with Brown Sugar & Spices, 84

crab Quick Crab Pad Thai, 61

Crunchy Onion Rings with Kefir Ranch Dip, 175

Cuban Grilled Chicken with Black Bean and Mango Salsa, 140

Easy Spinach Parmesan Dip, 223 eggplant Grilled Eggplant Parmesan, 144 No-Noodle Vegetable Lasagna, 106

Cuban Sandwich Sliders, 102 cucumber Carrot & Cucumber Ribbons with Peanut Sauce, 236 Lentil, Cucumber & Smoked Trout Salad, 240

eggs Avocado-Baked Eggs with Smoked Salmon, 93 Grilled Skillet Hash with Eggs, 124 Mexican Egg Skillet, 14

Salmon, Cucumber & Mint Sandwiches, 231 Watermelon-Cucumber Skewers with Feta & Mint, 232

Curried Red Lentil & Pumpkin Soup, 21

Endive-Citrus Salad with Walnuts, 210

248

Flank Steak Sandwiches with Avocado Salsa, 72 Fresh Corn & Black Bean Salsa, 217 Fresh Lemon-Lime Squares, 90

G Garden Vegetable Soup, 57 Garlic-Herb Roasted Pork Loin, 67 ginger Gingerbread “Nice” Cream, 206 Ginger-Sesame Green Beans, 44 Stir-Fried Spicy Ginger Shrimp with Sugar Snaps, 40 gluten-free recipes, 10 Air-Fried Stuffed Mini Sweet Peppers, 160 Avocado-Baked Eggs with Smoked Salmon, 93 Banana-Mango “Nice” Cream, 227 BBQ Chicken, Corn & Slaw Salad, 224 Cheesy Cauliflower Waffles with Horseradish Sauce, 188 Chewy Chocolate-Walnut Cookies, 68 Chicken & Grape Salad, 205 Chicken & White Bean Chili, 187 Chicken with Cherry TomatoBasil Sauce, 32 Corned Beef & Winter Vegetables, 195 Cuban Grilled Chicken with Black Bean and Mango Salsa, 140 Curried Red Lentil & Pumpkin Soup, 21

C R E A M Y I N S TA N T P O T ® S U M M E R S Q U A S H S O U P pa ge 16 4

OY S T E R M U S H R O O M & V E G G I E S K E W E R S W I T H L E M O N -TA H I N I D R I Z Z L E pa ge 139

I N DE X

Easy Spinach Parmesan Dip, 223

Seasoned Air-Fryer Polenta Fries, 182

Endive-Citrus Salad with Walnuts, 210

Shiitake Cheeseburger Sliders, 52

Fresh Corn & Black Bean Salsa, 217

Shredded Brussels Sprouts with Hot Bacon Dressing, 17

Garden Vegetable Soup, 57

Shrimp & Okra Gumbo, 176

Garlic-Herb Roasted Pork Loin, 67

Slow-Cooker Chicken Tikka Masala, 167

Grilled Cabbage Slaw, 119

Slow-Cooker Thai Red Curry Chicken, 192

Grilled Corn with Smoked Paprika-Lime Butter, 112 Grilled Lemon-Herb Chicken, 148 Grilled Pineapple Skewers with Honey-Thyme Glaze, 147 Grilled Pork with Nectarine Salsa, 116 Grilled Salmon with MustardHerb Crust, 131

Spanish Pork Skewers (Pinchos Morunos), 120 Spiked Peach Lemonade, 228 Stir-Fried Spicy Ginger Shrimp with Sugar Snaps, 40 Strawberry Rosé Sangria, 214

Grilled Steak Topped with Arugula & Parmesan, 138

Tropical Oats with Chia Seeds, 25

Harissa & Yogurt Chicken, 105

Turkey Taco Filling, 36

Honey-Mustard Roasted Pork Chops, 97

Watermelon Caprese Salad, 221

Italian Chicken Soup with Vegetables, 47

Watermelon-Cucumber Skewers with Feta & Mint, 232

Lemon-Dill Greek Chicken Salad, 152 Lentil, Cucumber & Smoked Trout Salad, 240 Mexican Egg Skillet, 14

grapes Chicken & Grape Salad, 205 green beans Ginger-Sesame Green Beans, 44 Grilled Beef & Broccoli Skewers, 128

Mixed Nut Crunch, 168

Grilled Cabbage Slaw, 119

No-Cook Tomato Barbecue Sauce, 235

Grilled Corn with Smoked Paprika-Lime Butter, 112

No-Noodle Vegetable Lasagna, 106

Grilled Eggplant Parmesan, 144

Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139

Grilled Lasagna Packets, 151

Quick Crab Pad Thai, 61 Raspberry-Yogurt Pops, 220 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83 Sautéed Cod with Tomatoes & Olives, 26

Kale Caesar Salad with Grilled Shrimp, 123 Kefir Ranch Dip, 175

Grilled Skillet Hash with Eggs, 124

251

lasagna, 106 Grilled Lasagna Packets, 151 leeks Instant Pot® Salmon with Melted Leeks and Miso Butter, 163 lemon Fresh Lemon-Lime Squares, 90 Grilled Lemon-Herb Chicken, 148

Grilled Salmon with Mustard-Herb Crust, 131

Lace Cookies, 109

Spiked Peach Lemonade, 228

jambalaya, 58

Grilled Pineapple Skewers with HoneyThyme Glaze, 147

Lemon-Dill Greek Chicken Salad, 152

Grilled Lemon-Herb Chicken, 148

Korean Grilled Chicken Lettuce Wraps (Ssambap), 132

Horseradish Sauce, 188 Hot Bacon Dressing, 17 hummus, 244

icons, 10 Instant Pot® Chicken Cacciatore, 159 Instant Pot® Salmon with Melted Leeks and Miso Butter, 163 Italian Chicken Soup with Vegetables, 47 Italian Grilled Chicken Sandwiches, 127

granola, 75

Miso Soup with Tofu & Shiitakes, 29

Pan-Roasted Asparagus with Fried Capers, 33

Harissa & Yogurt Chicken, 105 Heirloom Tomato Sandwiches with Basil Mayo, 209 Homemade Granola, 75 honey Grilled Pineapple Skewers with Honey-Thyme Glaze, 147 Honey-Mustard Roasted Pork Chops, 97

Snack Lunch Board, 244

Summer Steak Salad with Arugula & Dill, 115

Lace Cookies, 109

S’mores Popcorn, 183

Grilled Skillet Hash with Eggs, 124

Kale Caesar Salad with Grilled Shrimp, 123

Grilled Steak Topped with Arugula & Parmesan, 138 gumbo, 176

Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139

lentils Curried Red Lentil & Pumpkin Soup, 21 Lentil, Cucumber & Smoked Trout Salad, 240

lettuce wraps Korean Grilled Chicken Lettuce Wraps (Ssambap), 132 lime Fresh Lemon-Lime Squares, 90 Grilled Corn with Smoked Paprika-Lime Butter, 112

M mango Banana-Mango “Nice” Cream, 227 Black Bean and Mango Salsa, 140

Marinara Dipping Sauce, 71 mayonnaise, 209 Meat Sauce, 54

I N DE X

Mediterranean Salad Pita Pockets, 202 Mexican Egg Skillet, 14 Mexican Elote Corn Pasta Salad, 51

Mini Pepperoni Deep-Dish Pizza, 87

oats Homemade Granola, 75 Tropical Oats with Chia Seeds, 25

mint Salmon, Cucumber & Mint Sandwiches, 231

okra Air-Fried Okra, 184 Shrimp & Okra Gumbo, 176

Watermelon-Cucumber Skewers with Feta & Mint, 232

miso Instant Pot® Salmon with Melted Leeks and Miso Butter, 163 Miso Soup with Tofu & Shiitakes, 29

Mixed Nut Crunch, 168 muffins No-Added-Sugar Blueberry Muffins, 98 mushrooms Miso Soup with Tofu & Shiitakes, 29 Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139 Shiitake Cheeseburger Sliders, 52

mustard Dijon-Tarragon Vinaigrette, 213 Grilled Salmon with MustardHerb Crust, 131

peanuts Peanut Sauce, 236 Szechuan Peanut Noodles, 39

pecans Butternut Squash Tart with Candied Pecans, 91 peppers Air-Fried Stuffed Mini Sweet Peppers, 160 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83

olives, 26 onions Crunchy Onion Rings with Kefir Ranch Dip, 175

Snack Lunch Board, 244

PersonalPoints, 8–9

Orecchiette with Sausage & Broccoli Rabe, 22 Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139

pineapple Grilled Pineapple Skewers with Honey-Thyme Glaze, 147 pita pockets, 202 pizza Air-Fried Wonton Pizza Rolls, 171

Mini Pepperoni Deep-Dish Pizza, 87

polenta Seasoned Air-Fryer Polenta Fries, 182

Pan-Roasted Asparagus with Fried Capers, 33 paprika Grilled Corn with Smoked Paprika-Lime Butter, 112

popcicles, 220 popcorn S’mores Popcorn, 183

Parmesan cheese Easy Spinach Parmesan Dip, 223 Grilled Eggplant Parmesan, 144 Grilled Steak Topped with Arugula & Parmesan, 138

pork Garlic-Herb Roasted Pork Loin, 67 Grilled Pork with Nectarine Salsa, 116

No-Noodle Vegetable Lasagna, 106

pasta and noodles Baked Ravioli with Marinara Dipping Sauce, 71 Chicken with Pasta & Puttanesca Sauce, 43 Crispy Pan-Fried Noodles with Stir-Fried Veggies, 18 Grilled Lasagna Packets, 151 Mexican Elote Corn Pasta Salad, 51 Quick Crab Pad Thai, 61 Ravioli Salad with Balsamic Vinaigrette, 94 Spaghetti with Meat Sauce, 54 Szechuan Peanut Noodles, 39

noodles. See pasta and noodles

peaches Spiked Peach Lemonade, 228

Honey-Mustard Roasted Pork Chops, 97

N Nacho Burgers, 143 Nectarine Salsa, 116 No-Added-Sugar Blueberry Muffins, 98 No-Cook Tomato Barbecue Sauce, 235

Honey-Mustard Roasted Pork Chops, 97 Slow-Cooker Pork Chili Verde, 172 Spanish Pork Skewers (Pinchos Morunos), 120

potatoes Cauliflower, Potato & Bacon Bisque, 191 Roasted Baby Red Potatoes with Rosemary, 101

poultry. See chicken; turkey pumpkin Curried Red Lentil & Pumpkin Soup, 21 Puttanesca Sauce, 43

252

Q Quick Crab Pad Thai, 61

R Raspberry-Yogurt Pops, 220 ravioli Baked Ravioli with Marinara Dipping Sauce, 71 Ravioli Salad with Balsamic Vinaigrette, 94 red lentils, 21 red peppers, 83 red potatoes Roasted Baby Red Potatoes with Rosemary, 101 Risotto with Asparagus & Shrimp, 50 Roasted Baby Red Potatoes with Rosemary, 101 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83 rosemary, 101

S salads BBQ Chicken, Corn & Slaw Salad, 224 Chicken & Grape Salad, 205 Endive-Citrus Salad with Walnuts, 210 Kale Caesar Salad with Grilled Shrimp, 123 Lemon-Dill Greek Chicken Salad, 152 Lentil, Cucumber & Smoked Trout Salad, 240 Mediterranean Salad Pita Pockets, 202 Mexican Elote Corn Pasta Salad, 51 Ravioli Salad with Balsamic Vinaigrette, 94 Summer Steak Salad with Arugula & Dill, 115

C A R R O T & C U C U M B E R R I B B O N S W I T H P E A N U T S A U C E pa ge 236

S P I K E D P E AC H L E M O N A D E pa ge 22 8

I N DE X

Watermelon Caprese Salad, 221

salmon Avocado-Baked Eggs with Smoked Salmon, 93 Grilled Salmon with MustardHerb Crust, 131 Instant Pot® Salmon with Melted Leeks and Miso Butter, 163 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83 Salmon, Cucumber & Mint Sandwiches, 231 salsa Avocado Salsa, 72 Black Bean and Mango Salsa, 140 Fresh Corn & Black Bean Salsa, 217 Nectarine Salsa, 116 sandwiches Cuban Sandwich Sliders, 102 Flank Steak Sandwiches with Avocado Salsa, 72 Heirloom Tomato Sandwiches with Basil Mayo, 209 Italian Grilled Chicken Sandwiches, 127 Italian Tuna & Artichoke Tramezzini, 243 Mediterranean Salad Pita Pockets, 202 Nacho Burgers, 143 Salmon, Cucumber & Mint Sandwiches, 231 Shiitake Cheeseburger Sliders, 52 sangria, 214 sauces and dips Cherry Tomato-Basil Sauce, 32 Easy Spinach Parmesan Dip, 223 Horseradish Sauce, 188 Kefir Ranch Dip, 175 Marinara Dipping Sauce, 71 Meat Sauce, 54 No-Cook Tomato Barbecue Sauce, 235 Peanut Sauce, 236 Puttanesca Sauce, 43 sausage

Grilled Skillet Hash with Eggs, 124

Shrimp & Okra Gumbo, 176

Orecchiette with Sausage & Broccoli Rabe, 22

Shrimp & Sausage Jambalaya, 58

Stir-Fried Spicy Ginger Shrimp with Sugar Snaps, 40

skewers Grilled Beef & Broccoli Skewers, 128 Grilled Pineapple Skewers with Honey-Thyme Glaze, 147 Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139 Spanish Pork Skewers (Pinchos Morunos), 120 Watermelon-Cucumber Skewers with Feta & Mint, 232

Sautéed Cod with Tomatoes & Olives, 26 seafood Avocado-Baked Eggs with Smoked Salmon, 93 Grilled Salmon with MustardHerb Crust, 131 Instant Pot® Salmon with Melted Leeks and Miso Butter, 163 Italian Tuna & Artichoke Tramezzini, 243 Kale Caesar Salad with Grilled Shrimp, 123 Lentil, Cucumber & Smoked Trout Salad, 240 Quick Crab Pad Thai, 61 Risotto with Asparagus & Shrimp, 50 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83 Salmon, Cucumber & Mint Sandwiches, 231 Sautéed Cod with Tomatoes & Olives, 26 Shrimp & Okra Gumbo, 176 Shrimp & Sausage Jambalaya, 58 Stir-Fried Spicy Ginger Shrimp with Sugar Snaps, 40

slaws BBQ Chicken, Corn & Slaw Salad, 224 Grilled Cabbage Slaw, 119 Slow-Cooker Chicken Tikka Masala, 167 Slow-Cooker Pork Chili Verde, 172 Slow-Cooker Thai Red Curry Chicken, 192 Smoked Paprika-Lime Butter, 112 S’mores Popcorn, 183 Snack Lunch Board, 244 soups Cauliflower, Potato & Bacon Bisque, 191 Chicken Avgolemono Soup, 35 Chicken & White Bean Chili, 187 Creamy Instant Pot® Summer Squash Soup, 164 Curried Red Lentil & Pumpkin Soup, 21 Garden Vegetable Soup, 57 Italian Chicken Soup with Vegetables, 47 Miso Soup with Tofu & Shiitakes, 29 Slow-Cooker Pork Chili Verde, 172 Turkey Kielbasa Stew with White Beans & Swiss Chard, 196

Seasoned Air-Fryer Polenta Fries, 182 sesame seeds, 44 Ginger-Sesame Green Beans, 44 Sheet-Pan Chicken Fajitas with the Works, 76 shiitake mushrooms Miso Soup with Tofu & Shiitakes, 29 Shiitake Cheeseburger Sliders, 52 shrimp Kale Caesar Salad with Grilled Shrimp, 123 Risotto with Asparagus & Shrimp, 50

255

Spaghetti with Meat Sauce, 54 Spanish Pork Skewers (Pinchos Morunos), 120 Spiked Peach Lemonade, 228 spinach Easy Spinach Parmesan Dip, 223 squash Butternut Squash Tart with Candied Pecans, 91 Creamy Instant Pot® Summer Squash Soup, 164 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83 steak. See beef Stir-Fried Spicy Ginger Shrimp with Sugar Snaps, 40 Strawberry Rosé Sangria, 214 sugar snap peas, 40 Summer Steak Salad with Arugula & Dill, 115 Swiss chard, 196 Szechuan Peanut Noodles, 39

T tacos Beef Carnitas Tacos, 199 Turkey Taco Filling, 36 tahini, 139 tarragon, 213 thyme, 147 Tiramisu, 239 tofu, 29 tomatoes Chicken with Cherry TomatoBasil Sauce, 32 Heirloom Tomato Sandwiches with Basil Mayo, 209 No-Cook Tomato Barbecue Sauce, 235 Sautéed Cod with Tomatoes & Olives, 26 Tomato, Feta & Fresh Herb Tart, 64

I N DE X

Tropical Oats with Chia Seeds, 25 trout Lentil, Cucumber & Smoked Trout Salad, 240 tuna Italian Tuna & Artichoke Tramezzini, 243 turkey Air-Fried Wonton Pizza Rolls, 171 Mini Pepperoni Deep-Dish Pizza, 87 Snack Lunch Board, 244 Turkey Kielbasa Stew with White Beans & Swiss Chard, 196 Turkey Taco Filling, 36

V vegan recipes, 10 Air-Fried Okra, 184 Banana-Mango “Nice” Cream, 227 Carrot & Cucumber Ribbons with Peanut Sauce, 236 Creamy Instant Pot® Summer Squash Soup, 164 Fresh Corn & Black Bean Salsa, 217 Grilled Lasagna Packets, 151 Lentil, Cucumber & Smoked Trout Salad, 240 Mexican Egg Skillet, 14 Miso Soup with Tofu & Shiitakes, 29 Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139 Pan-Roasted Asparagus with Fried Capers, 33 Seasoned Air-Fryer Polenta Fries, 182 S’mores Popcorn, 183 Spiked Peach Lemonade, 228 Strawberry Rosé Sangria, 214 Szechuan Peanut Noodles, 39 Tropical Oats with Chia Seeds, 25

Lentil, Cucumber & Smoked Trout Salad, 240

Watermelon-Cucumber Skewers with Feta & Mint, 232

vegetarian recipes, 10 Air-Fried Okra, 184 Air-Fried Stuffed Mini Sweet Peppers, 160 Banana Bread Waffles, 156 Banana-Mango “Nice” Cream, 227 Buffalo Cauliflower Bites with Blue Cheese, 80 Butternut Squash Tart with Candied Pecans, 91 Carrot & Cucumber Ribbons with Peanut Sauce, 236 Cheesy Cauliflower Waffles with Horseradish Sauce, 188 Chewy Chocolate-Walnut Cookies, 68 Chocolate Chip Cookies, 79 Creamy Instant Pot® Summer Squash Soup, 164 Crunchy Onion Rings with Kefir Ranch Dip, 175 Curried Red Lentil & Pumpkin Soup, 21 Dijon-Tarragon Vinaigrette, 213 Drop Cookies with Brown Sugar & Spices, 84 Easy Spinach Parmesan Dip, 223 Endive-Citrus Salad with Walnuts, 210 Fresh Corn & Black Bean Salsa, 217 Gingerbread “Nice” Cream, 206 Ginger-Sesame Green Beans, 44 Grilled Cabbage Slaw, 119 Grilled Corn with Smoked Paprika-Lime Butter, 112 Grilled Lasagna Packets, 151 Grilled Pineapple Skewers with Honey-Thyme Glaze, 147 Heirloom Tomato Sandwiches with Basil Mayo, 209 Homemade Granola, 75 Lace Cookies, 109

256

Mediterranean Salad Pita Pockets, 202 Mexican Egg Skillet, 14 Mexican Elote Corn Pasta Salad, 51 Miso Soup with Tofu & Shiitakes, 29

Watermelon-Cucumber Skewers with Feta & Mint, 232

white beans Chicken & White Bean Chili, 187 Turkey Kielbasa Stew with White Beans & Swiss Chard, 196

Mixed Nut Crunch, 168 No-Added-Sugar Blueberry Muffins, 98 Oyster Mushroom & Veggie Skewers with Lemon-Tahini Drizzle, 139 Pan-Roasted Asparagus with Fried Capers, 33 Raspberry-Yogurt Pops, 220 Seasoned Air-Fryer Polenta Fries, 182 S’mores Popcorn, 183 Spiked Peach Lemonade, 228 Strawberry Rosé Sangria, 214 Szechuan Peanut Noodles, 39 Tiramisu, 239 Tomato, Feta & Fresh Herb Tart, 64 Tropical Oats with Chia Seeds, 25 Watermelon Caprese Salad, 221 Watermelon-Cucumber Skewers with Feta & Mint, 232

vinaigrettes Balsamic Vinaigrette, 94 Dijon-Tarragon Vinaigrette, 213w

W waffles Banana Bread Waffles, 156 Cheesy Cauliflower Waffles with Horseradish Sauce, 188 walnuts Chewy Chocolate-Walnut Cookies, 68 Endive-Citrus Salad with Walnuts, 210 watermelon Watermelon Caprese Salad, 221

Y yogurt Harissa & Yogurt Chicken, 105 Raspberry-Yogurt Pops, 220

Z ZeroPoint foods, 8–9 zucchini No-Noodle Vegetable Lasagna, 106 Roasted Salmon with Chickpeas, Zucchini & Red Peppers, 83

YOUR NEW FAVORITES. ALL IN ONE BOOK. Banana bread waffles. Chewy chocolate chip cookies. Slow-cooked pork chili verde. So many ways to spell mmmmm. And those are just three of the 110 recipes you’ll find inside our second volume of Best of WW. We packed this book with recipes that are designed to get you excited for your next spin around the kitchen. You’ll find simple pastas and stir-fries. Healthful baked goods. Meals you’ll want to cook in your slow cooker or air fryer, as well as meals that require no cooking at all! So dive in. Your next great meal is waiting for you.