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MEXICAN EGG SKILLET 0–8
P r e p 1 0 m i n
Cooking spray 1 medium poblano chile, seeded and finely chopped 1 cup frozen corn kernels, thawed ½ cup chopped onion 1 cup no-salt-added canned drained black beans 1 cup finely chopped zucchini 1 tsp ground cumin 1 pinch salt ½ cup fat-free green salsa verde, plus more for garnish 4 large eggs 2 tbsp chopped cilantro
C o o k 2 0 m i n
Ser ves 2
In just one skillet, you can make this Mexican-inspired, veggie-loaded meal for breakfast, brunch, or dinner. Cook the eggs to your preference for doneness—a little less if you’d like the yolks to be a little on the runny side, or a little longer for a firmer texture. We love tangy, tomatillo-based salsa verde for 1. Coat a 12-inch nonstick skillet with cooking spray. Add the chile, corn, and onion. Cook over medium-high heat, stirring often, until the onion is soft, for 5 to 7 minutes. Add the beans, zucchini, cumin, and salt. Cook, stirring often, until the zucchini starts to brown, about 2 minutes. 2. Stir in ½ cup of the salsa verde. Using the back of a spoon, make 4 depressions in the vegetable mixture for the eggs. Crack 1 egg into each. Reduce heat to medium. Cook, covered, until the eggs are cooked to desired doneness, 5 to 7 minutes for medium. Garnish with the cilantro. Serve with additional salsa verde, if desired. SERVING SIZE (2 eggs and 1½ cups bean mixture): 384 Cal, 12 g Total Fat, 4 g Sat Fat, 546 mg Sod, 49 g Total Carb, 9 g Sugar, 12 g Fib, 25 g Prot.
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Equally fit for your holiday table or your weeknight rotation, this easy recipe will convince all the Brussels sprouts haters in your life to give them a shot. The warmth of the dressing softens the texture and raw flavor of the sprouts while still leaving them with a bit of crispness. Dijon mustard in the dressing adds a kick that works well with the earthy vegetable and sweet vinegar.
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SHREDDED BRUSSELS SPROUTS WITH HOT BACON DRESSING 2
P r e p 2 0 m i n
2 lb Brussels sprouts, tough ends trimmed ¼ lb center-cut bacon, finely chopped ¼ cup apple cider vinegar 3 tbsp Dijon mustard 1 tsp black pepper 1 pinch salt
C o o k 1 0 m i n
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Ser ves 12
1. Thinly slice the Brussels sprouts with a sharp knife or mandoline. (If you’re using a knife, cut each sprout in half, then lay it flat side down on a cutting board so it doesn’t wobble as you’re cutting it into thin slices.) Transfer the sprouts to a large bowl. 2. In a 10-inch nonstick skillet, cook the bacon over medium heat until crisp, for about 10 minutes. Remove from the heat and stir the vinegar, mustard, and pepper into the pan. Pour the bacon dressing over sprouts and toss to combine. Season with salt. Serve immediately. SERVING SIZE (⅔ cup): 63 Cal, 3 g Total Fat, 1 g Sat Fat, 199 mg Sod, 7 g Total Carb, 2 g Sugar, 3 g Fib, 3 g Prot.
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CHICKEN WITH CHERRY TOMATO-BASIL SAUCE 1–4
P r e p 5 m i n
C o o k 1 5 m i n
4 (5-oz) boneless skinless chicken breasts ½ tsp salt ¼ tsp pepper 2 tsp olive oil 1 large shallot, finely chopped 2 medium garlic cloves, finely chopped 2 cups cherry tomatoes, halved ¼ cup reduced-sodium chicken broth ¼ cup chopped basil
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Ser ves 4
Whether it’s the peak of tomato season or the dead of winter, cherry (or grape) tomatoes are reliably sweet and flavorful, making this one-pan recipe right for any time of year. Looking to add a starchy side? We love serving this dish over quinoa which soaks up all the juices. Aside from chicken, try spooning the sauce over 1. Season the chicken with the salt and pepper. In a 12-inch nonstick skillet, heat the oil over medium. Add the chicken and cook until browned on both sides and cooked through, about 8 to 10 minutes. Transfer the chicken to a platter and keep warm. 2. Add the shallot and garlic to the skillet. Cook for 2 minutes, until golden, stirring often. Add the tomatoes and broth and cook, stirring occasionally, until the tomatoes begin to soften, about 4 to 5 minutes. Stir in the basil. Serve the sauce over the chicken. SERVING SIZE (1 chicken breast and about ½ cup sauce): 214 Cal, 6 g Total Fat, 1 g Sat Fat, 394 mg Sod, 6 g Total Carb, 3 g Sugar, 1 g Fib, 33 g Prot.
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Fresh ginger, garlic, spicy Thai curry paste, creamy coconut milk, sweet pumpkin...one thing you can’t accuse this recipe of is lacking flavor. Protein-packed lentils keep it vegetarian and filling. Go ahead and make a double batch. Leftovers can be refrigerated for up to 5 days or frozen for 3 months.
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CURRIED RED LENTIL AND PUMPKIN SOUP 6-9
P r e p 1 0 m i n
C o o k 2 5 m i n
1 tsp canola oil 3 medium garlic cloves, finely chopped 1 tbsp finely grated peeled ginger 4 cups fat-free reduced-sodium vegetable broth 1 (15-oz) canned puréed pumpkin 1 (14 -fl oz) can lite coconut milk 1 cup dry red lentils, picked over and rinsed
Ser ves 4
1. In a large heavy-bottomed pot or Dutch oven, heat the oil over medium heat. Add the garlic and ginger and cook for 30 seconds, until fragrant, stirring constantly. 2. Add the broth, pumpkin, coconut milk, lentils, and curry paste. Increase the heat to high and bring to a boil over high. Reduce the heat and simmer, covered, until the lentils are tender, about 20 minutes. Stir in the scallions and lime juice. 3. Ladle soup into 4 bowls, top with the yogurt, and sprinkle with the cilantro. SERVING SIZE (1¾ cups soup and 1 tbsp yogurt): 326 Cal, 9 g Total Fat, 7 g Sat Fat, 282 mg Sod, 48 g Total Carb, 8 g Sugar, 9 g Fib, 15 g Prot.
1 tbsp red Thai curry paste 2 medium scallions, thinly sliced 1 tbsp fresh lime juice ¼ cup plain low-fat Greek yogurt 2 tbsp chopped cilantro
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CRISPY PAN FRIED NOODLES WITH STIR-FRIED VEGGIES 9
P r e p 1 5 m i n
Cooking spray 10 oz fresh chow mein or Chinese egg noodles 1 tbsp canola oil, divided 1 cup no-salt-added chicken stock 2 tbsp cornstarch 2 tbsp low-sodium soy sauce 1 ½ tbsp oyster sauce 8 oz baby bok choy 1 tbsp toasted sesame oil 2 cups small broccoli florets 2 cups snow peas, halved crosswise 1 cup chopped scallions 1 small red bell pepper, thinly sliced 3 medium garlic cloves, finely chopped
C o o k 2 5 m i n
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Ser ves 4
In this dish, noodles are fried in a bit of oil until crispy instead of deep fried. Once they’re topped with a pile of vegetables and sauce some of the noodles soften while the rest stays crunchy, making for an amazing contrast in textures. If you can’t find chow mein or Chinese egg noodles, you can use al dente cooked thin 1. Heat a 12-inch nonstick skillet over medium-high. Divide the noodles into 4 equal piles, shaping each into a 5-inch circle. Add 1½ tsp of the canola oil to the pan and swirl to coat. Add 2 noodle sections. Cook, undisturbed, until crispy and browned on the bottom, for about 5 minutes. Coat the top of the noodle sections with cooking spray. Turn over and cook until crispy and browned on the bottom, for about 5 minutes. Remove from the pan; repeat the process with the remaining canola oil and noodles. 2. Meanwhile, in a medium bowl, whisk the stock, cornstarch, soy sauce, and oyster sauce. Thinly slice the bok choy stems; coarsely chop the leaves. 3. In a wok or 12-inch skillet over medium-high heat, heat the sesame oil. Add the broccoli and cook for 4 minutes, tossing. Add the bok choy stems, snow peas, scallions, bell pepper, and garlic. Cook for 5 minutes, stirring often. Add the bok choy leaves and cook for 1 minute. Whisk the sauce and stir into the vegetable mixture. Cook until the sauce thickens, for about 1 minute. Spoon the vegetables and sauce over the crisped noodles. SERVING SIZE (1 noodle section and about 1 cup vegetables): 342 Cal, 8 g Total Fat, 1 g Sat Fat, 790 mg Sod, 58 g Total Carb, 5 g Sugar, 6 g Fib, 10 g Prot.
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Oatmeal’s great with cinnamon and apples, but when you’re looking for a sunnier spin on it, try this version instead. Juicy pineapple and kiwi mix and mingle with a duo of coconut flavor courtesy of coconut water and shredded coconut. Chia seeds, which plump up into a tapioca-like texture when combined with liquid, amp up the fiber and protein for a super charged start to your day.
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TROPICAL OATS WITH CHIA SEEDS 3–6
P r e p 1 0 m i n
1 cup coconut water ½ cup quick-cooking oats 1 tbsp dried chia seeds 2 medium kiwifruit, peeled and finely chopped ¾ cup finely chopped pineapple 2 tbsp sweetened coconut flakes, toasted
C o o k 1 0 m i n
Ser ves 2
1. In a small saucepan over high heat, bring the coconut water to a boil. Add the oats and chia seeds. Reduce the heat and simmer, stirring occasionally, until the oats are cooked through and thickened, for about 5 minutes. 2. Spoon the oats between 2 bowls. Top each bowl with the kiwis, pineapple, and coconut. SERVING SIZE (½ cup oat mixture, ¾ cup fruit, and 1 tbsp coconut): 234 Cal, 6 g Total Fat, 2 g Sat Fat, 146 mg Sod, 42 g Total Carb, 18 g Sugar, 9 g Fib, 6 g Prot.
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SAUTÉED COD WITH TOMATOES & OLIVES 3–5
P r e p 1 5 m i n
C o o k 1 5 m i n
4 (6-oz) Atlantic cod fillets ½ tsp + a pinch salt ¼ tsp + a pinch black pepper 2 tbsp olive oil, divided 1 large shallot, sliced lengthwise (about 1 cup) 10 oz cherry or grape tomatoes, halved 16 medium pitted Kalamata olives, cut into halves 1 pinch red pepper flakes ½ cup Italian parsley leaves, divided ½ cup basil leaves, torn if large, divided ¼ cup water Lemon wedges, for serving (optional)
Ser ves 4
In just thirty minutes you can either be feeding your family or impressing guests with this quick but classy seafood dinner. The mild cod becomes an edible canvas to the bright fresh flavors of briny olives, juicy tomatoes, and sweet shallots. Any kind of flaky but somewhat firm white fish will work in this recipe, 1. Season the fish with the salt and pepper and coat with 1 tsp of the oil; set aside on a plate. 2. In a 12-inch nonstick skillet, heat 1 tbsp oil over medium-high. Add the fish and cook, undisturbed, for 2 to 3 minutes, until browned. Turn the fish and cook for 2 to 3 minutes on the other side, until browned. Transfer the fish to a plate. 3. To the same pan, add the shallots and the remaining 2 tsp oil, stirring frequently, until the shallots start to turn golden, 3 to 5 minutes. Add the tomatoes, olives, red pepper flakes, half of the herbs, the water, and a pinch salt and pepper. Cook, stirring, for 1 to 2 minutes. 4. Reduce the heat to medium. Return the fish to the pan, nestling the pieces among the tomato mixture so they touch the bottom of the pan. Cover and cook until the fish is just opaque in center and the tomatoes have begun to soften, for 2 to 3 minutes. Garnish with the remaining herbs. Serve with the lemon wedges, if using. SERVING SIZE (1 piece fish and ½ cup sauce): 242 Cal, 10 g Total Fat, 2 g Sat Fat, 453 mg Sod, 7 g Total Carb, 3 g Sugar, 2 g Fib, 31 g Prot.
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CHICKEN AVGOLEMONO SOUP 4–7
P r e p 1 0 m i n
C o o k 3 5 m i n
1 tsp olive oil 2 medium shallots or 1 small onion, chopped 3 cups reduced-sodium chicken broth ⅓ cup orzo or other tiny pasta ¾ cup chopped cooked skinless boneless chicken breast 1 large egg 2 tbsp fresh lemon juice 1 tbsp chopped dill ⅛ tsp black pepper
Ser ves 8
Traditional avgolemono is a Greek soup made of broth, eggs, and lots of fresh lemon flavor. Many versions, like ours, up the heartiness by stirring in chicken and orzo. For a boost of fiber, you could also stir in cooked quinoa or brown rice instead of orzo. The dish gets its signature silky consistency from the egg, which 1. In a medium saucepan, heat the oil over medium. Add the shallots and cook, stirring frequently, until golden, for about 4 minutes. 2. Add the broth and orzo; bring to a boil over high heat. Reduce the heat and simmer, covered, until the orzo is tender, for about 10 minutes. Stir in the chicken and simmer until heated through, for about 1 minute. 3. Meanwhile, in a small bowl, lightly beat the egg and lemon juice. Stir about 2 tbsp of the hot broth into the egg mixture. Gradually pour the egg mixture into the simmering soup and cook, stirring constantly, until the soup thickens, for about 1 to 2 minutes. Sprinkle with the dill and pepper. SERVING SIZE (2 scant cups): 292 Cal, 7 g Total Fat, 2 g Sat Fat, 907 mg Sod, 30 g Total Carb, 5 g Sugar, 2 g Fib, 26 g Prot.
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Here’s a beautiful side or appetizer that comes together in just 10 minutes. The pan-fried capers crisp up in just 2 minutes, an easy way to add a chef-y touch and tangy flavor to this simple dish. Garnishing with pine nuts lends just a touch of richness to balance out the lemon.
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ORECCHIETTE WITH SAUSAGE & BROCCOLI RABE 8
P r e p 1 5 m i n
C o o k 2 0 m i n
½ tsp salt, plus more for the water 8 oz orecchiette 1 ¼ lb broccoli rabe (about 1 large bunch), tough ends trimmed, very coarsely chopped 12 oz sweet Italian turkey sausage 2 medium garlic cloves, chopped ½ tsp crushed red pepper flakes 1 cup grape tomatoes, cut into halves 2 tbsp white-wine vinegar 6 tbsp grated Pecorino Romano
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Ser ves 6
If you’re not familiar with broccoli rabe, it looks like skinnier, leafier broccoli but has a pleasantly bitter flavor and slightly tougher texture. We deploy one of our fave time-saving tricks here by tossing it in with the pasta, letting both cook together at the same time. Sausage, a classic pairing with broccoli rabe, brings a 1. Bring a large pot of lightly salted water to a boil over high heat. Add the pasta and cook for 4 minutes. Add the broccoli rabe and cook until the pasta is al dente and the greens are just tender, for about 5 minutes more. Drain the pasta and broccoli rabe, reserving ¼ cup cooking water. 2. Meanwhile, in a large nonstick skillet over medium heat, cook the sausage, stirring and breaking up the meat with a wooden spoon, until no longer pink, for about 4 minutes. Add the garlic and red pepper and cook, stirring frequently, until fragrant, for about 30 seconds. Add the tomatoes, vinegar, ½ tsp salt, and reserved cooking water. Cook, stirring to scrape up any browned bits from the bottom of the pan, until the tomatoes begin to soften, for about 1 minute. 3. Add the pasta and broccoli rabe to the skillet and stir to combine. Divide the pasta among 6 bowls. Sprinkle with the cheese. SERVING SIZE (1 generous cup pasta and 1 tbsp cheese): 267 Cal, 7 g Total Fat, 3 g Sat Fat, 669 mg Sod, 33 g Total Carb, 2 g Sugar, 4 g Fib, 18 g Prot.
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PAN-ROASTED ASPARAGUS WITH FRIED CAPERS 2
P r e p 5 m i n
Cooking spray 1 lb asparagus, trimmed 2 tsp olive oil 2 tbsp capers, drained and patted dry ⅛ tsp salt 1 tbsp pine nuts, toasted ½ medium lemon, thinly sliced
C o o k 5 m i n
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Ser ves 4
1. Spray a 12-inch nonstick skillet with cooking spray and heat on medium-high. Add the asparagus and cook, shaking the pan occasionally, until crisp-tender, for about 5 minutes. 2. In a small skillet, heat the oil on medium-high. Add the capers (they might spatter) and cook, stirring, until crispy, for about 2 minutes. 3. Arrange the asparagus on a platter and season with the salt. Sprinkle with the capers and pine nuts. Garnish with the lemon slices. SERVING SIZE (5 garnished asparagus): 61 Cal, 4 g Total Fat, 0 g Sat Fat, 104 mg Sod, 6 g Total Carb, 2 g Sugar, 3 g Fib, 3 g Prot.
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MISO SOUP WITH TOFU & SHIITAKES 1–3
P r e p 1 0 m i n
1 (14-oz) package firm tofu, finely chopped ½ lb fresh shiitake mushrooms, stems removed, caps thinly sliced 6 medium scallions, sliced (white and green parts separated) ½ tsp grated peeled ginger or refrigerated ginger paste, divided ¼ cup red or yellow miso ¼ tsp black pepper
C o o k 1 0 m i n
Ser ves 4
You might think miso soup is relegated to only when you’re eating out at a Japanese restaurant, but our streamlined version will prove you wrong. With only six ingredients and twenty minutes, you can whip up a homemade version. The best part of making it yourself is the ability to upgrade it with the addition of baby 1. In a medium saucepan, bring 4 cups water to a boil over high heat. Add the tofu, mushrooms, white parts of the scallions, and ¼ tsp of the ginger and return to a boil. Reduce the heat and simmer until the flavors are blended, for about 5 minutes. 2. Ladle about ½ cup of the liquid into a medium bowl and whisk in the miso until smooth. Stir the miso mixture back into the saucepan and remove from the heat. 3. Stir the green parts of the scallions, pepper, and remaining ¼ tsp of the ginger into the soup. Serve hot. SERVING SIZE (1¼ cups): 137 Cal, 5 g Total Fat, 1 g Sat Fat, 653 mg Sod, 13 g Total Carb, 3 g Sugar, 4 g Fib, 13 g Prot.
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TURKEY TACO FILLING 1–2
P r e p 5 m i n
1½ tbsp chili powder 2 tsp ground cumin 1 tsp paprika 1 tsp kosher salt ½ tsp dried oregano ½ tsp garlic powder ½ tsp onion powder ¼ tsp cayenne pepper 12 oz extra-lean ground turkey breast 1 tbsp apple cider vinegar 1½ tsp brown sugar
C o o k 2 5 m i n
Ser ves 4
This versatile filling has potential well beyond the taco shell. Craft your own burrito bowl by serving it over cauliflower rice with a dollop of guacamole or spoon it over greens and fresh cut veggies topped with salsa for a taco salad (pro tip: add crushed up tortilla chips as “croutons”). And while you’re at it, make a triple batch 1. In a small bowl, mix the chili powder, cumin, paprika, salt, oregano, garlic powder, onion powder, and cayenne. Set aside. 2. In a 12-inch nonstick skillet, cook the turkey over medium-high heat, breaking up the meat with the back of a spoon, until no longer pink, for 4 to 5 minutes. 3. Sprinkle the turkey with the seasoning mix and add ½ cup water. Reduce the heat and simmer, stirring occasionally, until most of the liquid has absorbed, for 10 to 15 minutes. Stir in the vinegar and brown sugar and continue to cook until flavors have melded, for 2 to 3 minutes. SERVING SIZE (about ½ cup): 108 Cal, 1 g Total Fat, 0 g Sat Fat, 713 mg Sod, 4 g Total Carb, 2 g Sugar, 1 g Fib, 21 g Prot.
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This simple-to-make recipe has meal prep written all over it. It keeps well in the fridge for a few days and is delicious cold or at room temperature. Bell peppers and cucumber add fresh crunch, while cayenne brings a touch of heat. If you or a family member is allergic to peanuts, try almond butter, cashew butter, or sesame-based tahini instead. We love it as a light lunch but to
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SZECHUAN PEANUT NOODLES 4–7
P r e p 1 0 m i n
8 oz whole-wheat spaghetti ⅓ cup creamy reduced-fat peanut butter 3 tbsp hoisin sauce 1 tbsp low-sodium soy sauce 1 tbsp unseasoned rice vinegar ½ tsp dark sesame oil ⅛ tsp cayenne pepper 1 small yellow bell pepper, finely chopped ½ medium English cucumber, halved, seeded, chopped
C o o k 1 5 m i n
Ser ves 6
1. Cook the pasta according to the package directions. Drain, then rinse under cold water. Drain again. 2. Meanwhile, in a small saucepan, whisk the peanut butter, hoisin sauce, soy sauce, vinegar, sesame oil, cayenne, and 6 tbsp water until smooth. Bring the mixture to a boil over medium-high heat. 3. Transfer the peanut sauce to a serving bowl. Add the pasta and toss to coat. Add the bell pepper and cucumber; toss well to combine. Top with the scallions. SERVING SIZE (1⅓ cups): 244 Cal, 7 g Total Fat, 1 g Sat Fat, 305 mg Sod, 39 g Total Carb, 5 g Sugar, 5 g Fib, 10 g Prot.
2 medium scallions, thinly sliced
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STIR-FRIED SPICY GINGER SHRIMP WITH SUGAR SNAPS 3–5
P r e p 1 0 m i n
C o o k 1 5 m i n
3 tbsp reduced-sodium chicken broth 1 tbsp dry sherry 1 tbsp red miso paste 1 tbsp sriracha 1 tsp sugar 2 tbsp peanut or vegetable oil
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Ser ves 6
When you’re craving Chinese takeout, forget the delivery apps and try this lightened-up stir-fry instead. Miso paste brings a salty earthiness while sriracha gives the dish heat as well as some garlicky tang. Don’t be tempted to leave out the fresh ginger. Its bite is key in this dish. Cut any leftover ginger into 1-inch chunks
1 tbsp finely chopped peeled ginger
1. In a small bowl, combine the broth, sherry, miso, sriracha, and sugar.
1 lb medium shrimp, peeled, deveined, patted dry
2. Heat a 14-inch flat-bottomed wok (or a 12-inch skillet) over high heat. Add the oil and swirl around the pan. Add the ginger and cook for about 10 seconds, until fragrant, stirring constantly. Push the ginger to the sides of the pan. Carefully add the shrimp and spread evenly in one layer. Cook, undisturbed, for 1 minute, as the shrimp begin to sear. Stir and cook another 30 seconds, until the shrimp is lightly browned but not cooked through.
3 cups sugar snap peas, strings removed 1 cup slivered sweet red peppers ½ tsp salt ¾ tsp cornstarch
3. Add the peas and pepper and season with salt. Cook for 30 seconds, until just combined, tossing and stirring. Stir the cornstarch into the broth mixture. Drizzle the broth over the shrimp and cook for 2 minutes, until the vegetables are tendercrisp, stirring constantly. SERVING SIZE (1¼ cups): 204 Cal, 8 g Total Fat, 1 g Sat Fat, 1,200 mg Sod, 14 g Total Carb, 7 g Sugar, 4 g Fib, 18 g Prot.
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CHICKEN WITH PASTA & PUTTANESCA SAUCE 3–9
P r e p 5 m i n
C o o k 2 0 m i n
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Ser ves 4
2 tsp olive oil
Traditional puttanesca, a tomato sauce seasoned with capers, anchovies, and olives, is served simply tossed with pasta. Our version incorporates crispy pan-fried chicken and is served alongside penne for a more protein-forward meal. Quick-cooking thin-sliced chicken works best in this recipe to ensure that the
6 medium plum tomatoes, finely chopped
1. Cook the penne according to the package directions. Drain and keep warm.
4 oz whole-wheat penne ½ cup seasoned breadcrumbs 1 large egg 4 (5-oz) boneless skinless chicken breasts, thinly sliced into cutlets
½ small zucchini, finely chopped 8 pitted large green Sicilian olives, chopped 3 medium anchovy fillets, finely chopped 2 medium garlic cloves, finely chopped 1½ tbsp capers, drained 1 tsp balsamic vinegar ¼ tsp red pepper flakes
2. Meanwhile, place the breadcrumbs on a sheet of wax paper. In a large shallow bowl or pie plate, lightly beat the egg. Dip the chicken into the egg, then coat on both sides with the breadcrumbs, pressing lightly to adhere. 3. In a 12-inch nonstick skillet, heat the oil over medium. Add the chicken and cook, turning once, until browned and cooked through, for 6 to 8 minutes. Transfer to a platter and keep warm. 4. Add the tomatoes, zucchini, olives, anchovies, garlic, capers, vinegar, and red pepper flakes. Increase the heat to medium-high and cook, stirring occasionally, until the tomatoes are softened, for about 5 minutes. Spoon the sauce over the chicken and serve with the pasta. SERVING SIZE (1 cutlet, ½ cup sauce, and ½ cup pasta): 402 Cal, 10 g Total Fat, 2 g Sat Fat, 654 mg Sod, 36 g Total Carb, 4 g Sugar, 4 g Fib, 41 g Prot.
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GINGER-SESAME GREEN BEANS 2
P r e p 1 0 m i n
1 ½ lb string beans 1 tsp canola oil 2 medium garlic cloves, finely chopped 2 tsp finely chopped peeled ginger 2 tsp low-sodium soy sauce ½ tsp dark sesame oil 1 tsp toasted sesame seeds
C o o k 1 0 m i n
Ser ves 4
This super easy veggie side dish gets its Asian flavors from fresh ginger, a bit of soy sauce, and some nutty sesame oil. This seasoning is delish paired with other veggies too like broccoli, asparagus, or snow peas. The toasted seeds also lend a ton of flavor to this simple dish so if you can’t find them already toasted, toss 1. Bring a large pot of water to a boil on high. Add the green beans and cook until crisp-tender, 3 to 4 minutes. Drain well. 2. In a 12-inch nonstick skillet over medium-high heat, heat the canola oil. Add the garlic and ginger. Cook for 1 minute, until fragrant, stirring. Stir in the green beans, soy sauce, and sesame oil. Cook for 2 minutes. Remove from the heat and sprinkle with the sesame seeds. SERVING SIZE (½ cup): 76 Cal, 2 g Total Fat, 0 g Sat Fat, 96 mg Sod, 13 g Total Carb, 6 g Sugar, 5 g Fib, 4 g Prot.
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ITALIAN CHICKEN SOUP WITH VEGETABLES 1–4
P r e p 3 0 m i n
2 tbsp extra-virgin olive oil, divided 6 cups sliced mushrooms 6 medium garlic cloves, finely chopped 6 cups fat-free chicken broth 6 cups chopped cauliflower and/or other vegetables, such as carrots, celery, green beans, and/or broccoli 6 cups shredded cooked chicken breast 6 medium plum tomatoes, chopped 2 tbsp thyme leaves 1 tbsp fresh lemon juice 1 tbsp black pepper
C o o k 2 0 m i n
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Ser ves 6
Brothy and loaded with vegetables, this hearty chicken soup is a great dish when you’re craving a little comfort. Using precooked chicken, like white meat from a rotisserie chicken, is the key to this recipe’s weeknight potential. Feel like a chicken noodle or chicken rice variation? Stir in some broken up lentil 1. In a large pot, heat 1 tbsp olive oil over medium. Add the mushrooms and garlic and cook, stirring, until the mushrooms begin to soften and the mixture is fragrant, for about 5 minutes. 2. Add the broth and bring to a boil over high heat. Add the chopped vegetables. Reduce the heat to medium-low and simmer until the vegetables are almost tender, for about 5 minutes. 3. Add the chicken, tomatoes, and thyme and simmer until the vegetables are tender and the chicken is heated through, for about 5 minutes. Stir in the lemon juice and remaining 1 tbsp of the oil; season with black pepper. SERVING SIZE (about 1 cup broth, 1 cup chicken, and 1 cup cooked veggies): 324 Cal, 9 g Total Fat, 2 g Sat Fat, 706 mg Sod, 13 g Total Carb, 5 g Sugar, 5 g Fib, 47 g Prot.
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Asparagus is one of the first vegetables to show up in spring, and here’s the perfect way to celebrate its arrival. While the constant stirring of risotto can seem a little daunting, it’s the best way to coax the natural starches from the grains of rice to get that signature creaminess of risotto without any actual cream.
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MEXICAN ELOTE CORN PASTA SALAD 6–9
P r e p 1 0 m i n
C o o k 1 5 m i n
Cooking spray 4 oz rotini or radiatore 3 cups sweet yellow corn ½ cup chopped scallions 1 medium jalapeño, seeded and finely chopped 2 medium garlic cloves, finely chopped 3 tbsp light mayonnaise 1 tbsp fresh lime juice ½ tsp kosher salt 2 oz cotija cheese, crumbled ¼ cup chopped cilantro ¾ tsp chili powder
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Ser ves 4
Elote, a popular Mexican street food consisting of grilled corn smothered with mayo, spices, and cheese, meets American cookout classic in this delicious mashup. The recipe calls for chilling it for at least half an hour to let the flavors meld, but you can make it ahead up to a day. Just be sure to leave the cilantro out 1. Cook the pasta according to the package directions. Drain and rinse with cold water; drain well again. 2. Meanwhile, coat a 12-inch nonstick skillet with cooking spray. Heat the pan over medium-high. Add the corn, scallions, and jalapeño. Cook, stirring occasionally, until the corn is browned, about 6 minutes. Add the garlic and cook for 2 minutes, stirring often. Remove from the heat and let cool slightly. 3. In a large bowl, whisk the mayonnaise, lime juice, and salt. Add the pasta and corn. Toss to combine. Stir in the cheese and cilantro. Sprinkle with the chili powder. Refrigerate for at least 30 minutes before serving. SERVING SIZE (about 1 cup): 282 Cal, 9 g Total Fat, 3 g Sat Fat, 585 mg Sod, 45 g Total Carb, 9 g Sugar, 4 g Fib, 11 g Prot.
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RISOTTO WITH ASPARAGUS & SHRIMP 8–9
P r e p 1 0 m i n
Cooking spray 1 lb asparagus, trimmed and cut into 1½- to 2-inch pieces (about 3 cups) 4 cups no-salt-added chicken stock ⅓ cup finely chopped shallots 1 tbsp thyme leaves 1 cup arborio rice ⅓ cup dry white wine ⅜ tsp salt ¼ tsp black pepper 1 lb large shrimp, peeled and deveined ⅓ cup grated Parmesan
C o o k 3 0 m i n
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Ser ves 4
1. In a large pot of boiling water, cook the asparagus over high heat until crisp-tender, for about 2 minutes. Drain the asparagus and rinse with cold water until cool. Set aside. 2. In a medium saucepan, combine the stock and ⅓ cup water. Bring to a simmer over medium-high heat. Reduce the heat to low and keep warm. 3. Coat a large skillet with cooking spray and heat over medium. Add the shallots and thyme and cook, stirring often, until the shallots soften, for about 3 minutes. Add the rice and cook, stirring frequently, for 1 minute. Add the wine. Increase the heat to medium-high and cook, stirring, until the liquid is mostly absorbed, for about 2 minutes. 4. Ladle in 1 cup of the warm stock and cook, stirring very frequently, until the liquid is mostly absorbed, for about 3 minutes. Continue to add the warm stock, ½ cup at a time, stirring, until the liquid is mostly absorbed and the rice is almost al dente; reserve the last ⅓ cup of the stock. 5. Stir in the salt and black pepper, then the shrimp. Cook, stirring often, until the shrimp are cooked through and the rice is tender but al dente, 3 to 4 minutes. Remove the pan from the heat. Stir in the remaining ⅓ cup of the stock and the cheese. Gently fold in the asparagus. Serve immediately. SERVING SIZE (about 1½ cups): 364 Cal, 4 g Total Fat, 2 g Sat Fat, 1,080 mg Sod, 50 g Total Carb, 4 g Sugar, 4 g Fib, 27 g Prot.
Just what it sounds like, this homage to the cheeseburger is easy to make and healthier than the original (but just as tasty). You can swap in ground chicken, turkey, or even pork if you prefer. Add some hot sauce or chipotle in adobo to the special sauce to give it a kick. We give instructions for meal prepping but you can store and serve however you prefer.
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CHEESEBURGER BOWL 7
P r e p 1 5 m i n
Beef Cooking spray 1 lb extra-lean (96%) ground beef 1 small yellow onion, finely chopped 1 tsp kosher salt 6 cups chopped romaine lettuce 4 medium plum tomatoes, finely chopped 12 kosher dill pickle sandwich slices 8 tbsp reduced-fat cheddar, shredded
C o o k 1 0 m i n
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Ser ves 4
1. Coat a large nonstick skillet with cooking spray and heat over medium-high. Add the beef, yellow onion, and salt and cook, breaking up the meat with a wooden spoon, until the beef is cooked through and no longer pink, 7 to 9 minutes. Let cool. Set aside or divide the beef mixture among 4 small microwavable storage containers. 2. Place 1½ cups lettuce each in 4 medium bowls or storage containers. Top each bowl with 1 chopped tomato, 3 pickle slices, 2 tbsp cheese, and the red onion (if using). 3. In a small bowl, stir the ketchup, mayonnaise, mustard, Worcestershire sauce, 1 tbsp chopped yellow onion, and chopped pickles. Set aside, or divide the sauce among 4 small baggies or storage containers.
Thinly sliced red onion (optional)
4. Pack the beef containers with the lettuce containers and special sauce and refrigerate. Before serving, heat the beef and place on top of the salad. Serve with the special sauce.
Special Sauce
SERVING SIZE (1 bowl [about 2 cups]): 253 Cal, 10 g Total Fat, 4 g Sat Fat, 1,251 mg Sod, 11 g Total Carb, 6 g Sugar, 3 g Fib, 30 g Prot.
1 tbsp ketchup 2 tbsp light mayonnaise 1½ tsp mustard ½ tsp Worcestershire sauce 1 tbsp finely chopped yellow onion 2 tbsp chopped unsweetened dill pickles
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SPAGHETTI WITH MEAT SAUCE 7-9
P r e p 2 0 m i n
Cooking spray 1 cup chopped onion 4 medium garlic cloves, finely chopped 2 (28-oz) cans peeled plum tomatoes, undrained, coarsely chopped 6 oz tomato paste 1½ tsp dried basil 1 tsp dried oregano 1 tsp sugar ½ tsp salt ¼ tsp crushed red pepper flakes (optional) 20 oz extra-lean ground turkey breast 12 oz spaghetti, cooked without added fat, drained 2 tbsp grated Parmesan or Romano cheese
C o o k 4 5 m i n
Ser ves 6
Our riff on the hearty family-favorite, this meat sauce swaps in lean ground turkey for beef while keeping everything else traditional—like basil, garlic, and oregano—so the flavor is exactly what you’re looking for when it comes to this easy pasta dinner. Add a green salad dressed with vinaigrette and a slice of 1. Coat a medium pot with cooking spray. Heat over medium-high. 2. Add the onion and cook 5 minutes, stirring occasionally. Add the garlic and cook for 2 minutes. Add the tomatoes, tomato paste, basil, oregano, sugar, salt, and red pepper, if using. Bring to a simmer. Simmer, uncovered, 25 to 35 minutes, until the sauce has thickened, stirring often. 3. Meanwhile, coat a 12-inch skillet with cooking spray. Heat over medium-high. Add the turkey and cook 10 minutes, breaking into chunks with a wooden spoon, until cooked through. Stir the turkey into the tomato sauce. Cook together 5 minutes. Serve over the spaghetti and sprinkle with the cheese. SERVING SIZE (about 1 cup spaghetti and 1 cup meat sauce): TK Cal, TK g Total Fat, 1 g Sat Fat, TK mg Sod, 63 g Total Carb, 13 g Sugar, 6 g Fib, 35 g Prot.
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Consider this your go-to veggie soup. Packed with non-starchy veggies, it clocks in at zero Points. Yep, you heard that right, ZERO, ZILCH, NADA. Make a huge batch and keep it on hand in the fridge or freezer as a snack, lunch, or first course for dinner. This recipe is also a great base for swapping in other veggies you might have hanging around, like celery, kale, or Swiss chard.
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GARDEN VEGETABLE SOUP 0
P r e p 2 0 m i n
Cooking spray ½ cup sliced carrots ½ cup finely chopped sweet red peppers ¼ cup frozen chopped onions 2 medium garlic cloves, finely chopped 3 cups fat-free chicken, beef, or vegetable broth ½ cup shredded savoy cabbage
C o o k 3 0 m i n
Ser ves 6
1. Spray a medium pot with cooking spray. Heat over medium-low. Add the carrots, peppers, onions, and garlic. Cook 5 to 10 minutes, until softened, stirring occasionally. 2. Add the broth, cabbage, spinach, tomato paste, basil, oregano, and salt; bring to a boil over high. Reduce the heat. Simmer, covered, for about 15 minutes. Stir in the zucchini and cook 3 to 4 minutes, until the zucchini is tender. SERVING SIZE (1 cup): 23 Cal, 0 g Total Fat, 0 g Sat Fat, 414 mg Sod, 4 g Total Carb, 1 g Sugar, 1 g Fib, 2 g Prot.
½ cup chopped spinach 2 tsp tomato paste ½ tsp dried basil ¼ tsp dried oregano ¼ tsp salt ½ cup finely chopped zucchini
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SHIITAKE CHEESEBURGER SLIDERS 5
P r e p 1 0 m i n
Cooking spray 6 oz extra-lean (96%) ground beef ⅜ tsp salt, divided ¼ tsp black pepper 12 medium fresh shiitake mushrooms with 2- to 2½inch caps, stems removed 2 oz thinly sliced 50% reducedfat sharp cheddar 6 large lettuce leaves, such as Little Gem, or larger leaves torn into small pieces 3 oz roasted red peppers (packed in water), cut into 6 (2-inch) pieces 6 tsp salsa verde
C o o k 1 0 m i n
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Ser ves 20
These cheeseburger sliders pack a huge flavor punch thanks to the seared beef, meaty shiitake mushrooms, sweet roasted red bell peppers, and tangy salsa verde. We use shiitake caps here instead of button mushrooms because of their flatter, wider shape, making them a great non-starchy veggie swap in for 1. Preheat a large cast-iron skillet over medium-high heat. Divide the beef into 6 equal portions and shape each into a 2½- to 3-inch patty. Sprinkle with ¼ tsp salt and the pepper. Spray the pan with cooking spray and cook the patties until seared on the bottom, for about 2 minutes. Flip the patties and cook for 1 minute. Top with the cheese and cook until the cheese melts and the patties are cooked through, for 1 to 2 minutes. Transfer the patties to a plate. 2. In the same skillet, cook the mushroom caps top side down. Sprinkle the gill sides evenly with the remaining ¼ tsp salt. Cook until tender but not mushy, for 1 to 2 minutes per side. 3. Layer 1 lettuce leaf, 1 bell pepper piece, and 1 patty on each of the 6 shiitake caps, gill side up. Top each patty with 1 tsp salsa verde and 1 mushroom cap, gill side down. SERVING SIZE (3 sliders): 201 Cal, 6 g Total Fat, 3 g Sat Fat, 988 mg Sod, 9 g Total Carb, 4 g Sugar, 2 g Fib, 27 g Prot.
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This quick and easy version of a takeout favorite can be made in less time than it’ll take for delivery. When cooking with crabmeat, it’s always important to pick through it to check for any stray bits of shell. For an alternative to crab, try adding cooked shrimp or shredded chicken in step 3 and if you can’t find bean sprouts, add shredded carrots for a similar fresh crunch.
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QUICK CRAB PAD THAI 4–10
P r e p 1 5 m i n
8 oz flat pad Thai noodles 2 tbsp fish sauce 1½ tbsp fresh lime juice 1 tbsp brown sugar 2 tsp Asian chili garlic sauce 2 tbsp canola oil 8 medium scallions, sliced, white and light-green parts separated from the darkgreen parts 4 large garlic cloves, finely chopped 8 oz cooked claw crabmeat, picked through
C o o k 1 0 m i n
Ser ves 4
1. Cook the noodles according to the package directions. Drain and rinse with cold water; drain well again. 2. Meanwhile, in a small bowl, stir the fish sauce, lime juice, sugar, and chili garlic sauce. 3. In a wok or 12-inch skillet, heat the oil on high. Add the white and light-green parts of the scallions and the garlic. Cook for 2 minutes, stirring often. Add the noodles, fish sauce mixture, and dark green scallion parts. Cook, tossing often, until heated through, for about 2 minutes. Gently stir in the crab. Cook until heated through, about 1 minute. Top with the bean sprouts and peanuts. Garnish with the basil, if using. SERVING SIZE (about 1½ cups): 386 Cal, 11 g Total Fat, 1 g Sat Fat, 914 mg Sod, 53 g Total Carb, 5 g Sugar, 5 g Fib, 19 g Prot.
1 cup mung bean sprouts 2 tbsp chopped dry-roasted peanuts 2 tbsp fresh basil leaves, torn (optional)
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TOMATO, FETA & FRESH HERB TART 3
P r e p 2 0 m i n
Cooking spray 5 (18-by-14-inch) or 10 (14-by-9inch) phyllo sheets 1 tsp plus ⅛ tsp flaky sea salt ¼ tsp plus ⅛ tsp black pepper 7 tbsp crumbled feta, divided 2 cups mixed colors cherry tomatoes, each cut crosswise into 3 slices 3 medium heirloom or other in-season tomatoes, cut crosswise into ⅛-inch slices 2 tbsp coarsely chopped basil, chives, tarragon, and/or mint
C o o k 1 5 m i n
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Ser ves 8
Any variety of colorful ripe tomatoes will work in this summer-fresh tart, and it shines the most brightly when you use a mix of sizes, varieties, and shapes, from the tiniest cherry tomatoes to giant heirlooms. While the flaky crust is made of baked phyllo, we leave the tomato on top raw for a contrast in textures. 1. Position a rack in the middle of the oven. Preheat to 350°F. Lightly coat a large sheet pan with cooking spray. 2. Arrange 1 large sheet of phyllo on the prepared pan. (Or arrange 2 small sheets of phyllo side by side on the pan, overlapping slightly.) Lightly coat the top with cooking spray and gently brush with a pastry brush so the spray coats the entire sheet of dough. Repeat, building layers with the remaining phyllo and cooking spray to make a total of 5 layers. Fold the edges of the sheets over to create a slight rim. 3. Sprinkle ⅛ tsp each of salt and pepper over the phyllo, then sprinkle with 3 tbsp of the cheese. Bake, pressing down on the dough halfway through, until the phyllo is lightly golden, for 10 to 12 minutes. Let cool completely on the pan, for 10 to 15 minutes. 4. Using a large metal spatula, carefully lift and slide the cooled phyllo onto a large cutting board. Top the phyllo with an even layer of cherry and heirloom tomatoes. Season with the remaining 1 tsp salt and ¼ tsp pepper. Top with the remaining 4 tbsp cheese and sprinkle with the herbs. Cut the tart into 8 pieces. PER SERVING (1 piece): 76 Cal, 3 g Total Fat, 1 g Sat Fat, 389 mg Sod, 10 g Total Carb, 2 g Sugar, 1 g Fib, 3 g Prot.
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Our play on the classic pairing of pork chops and applesauce, we infuse a lean pork roast with the savory flavors of rosemary, thyme, and garlic, then serve it with a fresh apple-pear sauce, making this a delightful meal for fall. Be sure not to substitute smaller, leaner pork tenderloin for the pork loin in this recipe since a tenderloin will overcook in the time it takes to roast this loin.
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NO CO OK
GARLIC-HERB ROASTED PORK LOIN 5–6
P r e p 2 0 m i n
C o o k 1 h r
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Ser ves 12
1 (3-lb) lean trimmed boneless pork loin roast
1. Preheat the oven to 400ºF. With a small knife, poke about 24 slits into the pork. Insert the garlic slivers into the slits.
3 medium garlic cloves, cut into thin slivers
2. In a small bowl, combine the rosemary, thyme, oil, salt, and pepper. Rub the mixture all over the pork, pushing some of the mixture into the slits.
2 tbsp chopped rosemary 2 tbsp chopped thyme 1 tbsp olive oil 1 tsp salt ½ tsp black pepper 2 cups unsweetened applesauce 2 ripe medium pears, peeled, cored, and finely chopped ¼ cup chopped chives
3. Line a large roasting pan with heavy-duty foil. Place the pork on a rack in the prepared pan. Roast, uncovered, until an instant-read thermometer inserted into the center of the pork registers 160ºF, for about 1 hour. 4. Meanwhile, in a medium bowl, combine the applesauce, pears, and chives. 5. Transfer the pork to a cutting board and let stand for 15 minutes. Thinly slice the pork and arrange on a platter. Spoon any pan drippings over the pork. Serve the apple pear sauce in a small bowl alongside. PER SERVING (about 3 oz pork and ¼ cup pear-applesauce): 220 Cal, 9 g Total Fat, 3 g Sat Fat, 248 mg Sod, 9 g Total Carb, 7 g Sugar, 1 g Fib, 25 g Prot.
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CHEWY CHOCOLATE-WALNUT COOKIES 5
P r e p 1 5 m i n
2⅓ cups powdered sugar ¾ cup unsweetened Dutchprocessed cocoa powder ⅛ tsp salt 3 large egg whites, at room temperature 2 tsp vanilla extract 1 cup chopped walnuts
C o o k 1 5 m i n
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S e r v e s 24
Crispy, chewy, fudgy, nutty, and irresistible, these chocolate cookies are like brownies that were reborn as cookies. And as added bonuses, they’re gluten-free and can be mixed up in just one bowl. One of the key ingredients is the Dutch-processed cocoa powder which gives it a deeper, darker color and a smoother 1. Arrange the racks in the upper and lower thirds of the oven. Preheat to 350°F. Line 2 large baking sheets with parchment paper. 2. Into a medium bowl, sift the sugar, cocoa, and salt. Using an electric mixer on low speed, beat the egg whites into the cocoa mixture until blended. Increase the speed to high and beat for about 1 minute. Beat in the vanilla, then stir in the walnuts. 3. Drop the dough by level tablespoonfuls onto the baking sheets about 2 inches apart, for a total of 24 cookies. Bake until shiny, cracked, and firm to the touch, for 12 to 15 minutes. Let cool completely on the baking sheets on wire racks. SERVING SIZE (1 cookie): 89 Cal, 4 g Total Fat, 1 g Sat Fat, 19 mg Sod, 14 g Total Carb, 12 g Sugar, 1 g Fib, 2 g Prot.
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NO CO OK
BAKED RAVIOLI WITH MARINARA DIPPING SAUCE 3
P r e p 5 m i n
9 oz refrigerated cheese-filled ravioli 1 large egg, beaten ⅓ cup grated Parmesan 1 tsp dried oregano ¾ cup fat-free marinara sauce
C o o k 1 5 m i n
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Ser ves 8
Here’s a lighter take on St. Louis-style toasted ravioli. Refrigerated fresh ravioli are coated with an egg wash and sprinkled with cheese before being baked until crispy. Served with some warm marinara for dipping, this 5-ingredient appetizer couldn’t be simpler. Be sure to use refrigerated fresh ravioli (not frozen). Its 1. Preheat the oven to 400°F. Line a large baking sheet with parchment paper. 2. In a large bowl, toss the ravioli with the egg to coat. Sprinkle with the cheese and oregano and toss well. Arrange in a single layer on the prepared pan. Bake until browned on the bottom, for about 10 minutes. Turn the ravioli over and continue to bake until browned on the bottom, for about 5 minutes. 3. Meanwhile, in a small microwave-safe bowl, microwave the marinara on High for 45 seconds or until warm. Serve the ravioli with the sauce for dipping. PER SERVING (⅓ cup ravioli and 4 tsp sauce): 106 Cal, 4 g Total Fat, 2 g Sat Fat, 240 mg Sod, 11 g Total Carb, 2 g Sugar, 1 g Fib, 5 g Prot.
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FLANK STEAK SANDWICHES WITH AVOCADO SALSA 7
P r e p 1 5 m i n
C o o k 1 0 m i n
Cooking spray 2 cups cherry tomatoes, halved ½ medium onion, thinly sliced ½ ripe avocado, pitted, peeled, and finely chopped 1 jalapeño, seeded and finely chopped ¼ cup chopped cilantro 3 tbsp cider vinegar 1 lb lean and trimmed beef flank steak 1 tsp dried oregano ½ tsp salt ½ tsp black pepper 2 large garlic cloves, peeled and halved 4 (1½-oz) slices country-style whole-wheat bread, toasted 1 cup fresh watercress or arugula
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Ser ves 4
Here’s a toast trick you might not have tried before: rub the cut sides of a garlic clove over freshly toasted bread to impart just a hint of savory, pungent flavor without overwhelming the rest of the flavors of the dish. A hefty salsa of avocados, tomatoes, and onion plus hearty slices of steak make these open-face 1. Spray the rack of a broiler pan with cooking spray and preheat the broiler. 2. In a medium bowl, stir the tomatoes, onion, avocado, jalapeño, cilantro, and vinegar. Set aside. 3. Sprinkle the steak with the oregano, salt, and black pepper. Place the steak on the prepared broiler rack and broil the steak 5 inches from the heat until an instant-read thermometer inserted into the side of the steak registers 145°F, for about 5 minutes per side. Transfer to a cutting board and let stand for 5 minutes. Thinly slice the steak across the grain. 4. Rub the cut side of the garlic over one side of each slice of the toasted bread. Top evenly with the watercress, steak, and salsa. PER SERVING (1 open-face sandwich): 325 Cal, 11 g Total Fat, 3 g Sat Fat, 554 mg Sod, 25 g Total Carb, 5 g Sugar, 5 g Fib, 31 g Prot.
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The convenience of store-bought granola is obvious but when you make it at home it typically costs less, you know exactly what’s going into it, and you can customize it to your taste by swapping in different nuts or dried fruits. Keep a batch of this mixture on hand and serve it with milk as cereal or use it as a yogurt topping.
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HOMEMADE GRANOLA 3–9
P r e p 1 0 5 m i n
3 cups quick-cooking oats 2 cups puffed rice cereal 6 tbsp honey 1 tsp canola oil ¼ cup apple juice ½ tsp ground cinnamon ½ tsp ground ginger ½ tsp vanilla extract ¼ cup slivered almonds ¼ cup dried cranberries ¼ cup raisins
C o o k 3 0 m i n
Ser ves 12
1. Preheat the oven to 350°F. Line a sheet pan with parchment. Add the oats and cereal and toss to combine. Bake for 10 minutes, stirring once halfway through. 2. Meanwhile, in a small bowl, mix the honey, oil, apple juice, cinnamon, ginger, and vanilla. 3. When the oats and rice are done, transfer to a large bowl. Reserve the pan. Stir the almonds into the oats. Pour the honey over the oats and mix thoroughly to distribute and coat completely. Transfer the mixture to the reserved sheet pan and spread out in an even layer. 4. Bake for 15 to 20 minutes, stirring every few minutes to avoid burning. Remove from the oven and let cool. Transfer to a large bowl. Stir in the raisins and cranberries into the mixture. Store in an airtight container. SERVING SIZE (about ½ cup): 157 Cal, 3 g Total Fat, 0 g Sat Fat, 2 mg Sod, 31 g Total Carb, 14 g Sugar, 3 g Fib, 3 g Prot.
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SHEET-PAN CHICKEN FAJITAS WITH THE WORKS 7-11
P r e p 2 0 m i n
Cooking spray 1 lb boneless skinless chicken breasts, thinly sliced 1 large yellow onion, sliced 2 medium bell peppers, sliced 1 large poblano chile, sliced 2 tbsp canola oil 2 tsp chili powder 1 tsp garlic powder 1 tsp ground cumin 1 tsp salt 1 tsp smoked paprika 8 (6-inch) low-carb, high-fiber tortillas 1 cup pico de gallo ½ cup cilantro leaves ¼ cup reduced-fat sour cream 1 medium avocado, thinly sliced (optional) 1 medium jalapeño, thinly sliced (optional) 1 lime, cut into wedges (optional)
C o o k 2 0 m i n
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Ser ves 4
Sheet pan dinners have become a recipe darling for a reason: they’re simple, the cleanup is minimal, and the heat of the oven renders everything absolutely delicious. The key to this twist on a Tex-Mex fave is preheating the pan in the oven before adding the food so that when the chicken and veggies are placed on it, 1. Place a large sheet pan in the oven. Preheat the oven to 450°F. 2. In a large bowl, combine the chicken, onion, bell peppers, and poblano chile. Drizzle with the oil and toss to coat. Sprinkle with the chili powder, garlic powder, cumin, salt, and paprika and toss to coat. 3. Carefully remove the hot pan from the oven and coat with cooking spray. On the pan, spread the chicken mixture in an even layer. Roast, stirring halfway through, for 20 minutes, until the chicken is cooked through. 4. Meanwhile, wrap the tortillas in foil. Place the tortillas in the oven to warm up during the last 5 minutes of roasting. 5. Divide the chicken and vegetables among the tortillas. Serve with the pico de gallo, cilantro, sour cream, avocado, jalapeño, and lime wedges (if using). PER SERVING (2 filled tortillas): 483 Cal, 24 g Total Fat, 4 g Sat Fat, 1,191 mg Sod, 56 g Total Carb, 7 g Sugar, 31 g Fib, 39 g Prot.
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In our version of these classic treats, we used cream cheese to give them a soft, chewy texture and whole-grain flour and brown sugar to add flavor and a bit of fiber. Want to bake just a few cookies at a time? Shape the dough as described in step 5 and freeze on a wax paper-lined sheet, then transfer them to a freezer bag. Bake off however many
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CHOCOLATE CHIP COOKIES 4
P r e p 1 5 0 m i n
Cooking spray ⅔ cup low-fat cream cheese, at room temperature ⅓ cup brown sugar ⅓ cup granulated sugar 1 large egg 1 tsp vanilla extract ½ cup unbleached all-purpose flour ½ cup whole wheat flour ½ tsp baking soda ¼ tsp salt 2 tbsp fat-free skim milk 6 oz mini chocolate chips
C o o k 1 5 m i n
S e r v e s 24
1. Preheat the oven to 375°F. Coat 2 baking sheets with cooking spray or cover with parchment paper. 2. Using an electric mixer on medium-high speed, in a large bowl, beat the cream cheese, brown sugar, and granulated sugar until smooth. Add the egg and vanilla and blend to combine. 3. In a medium bowl, whisk the all-purpose flour, whole-grain flour, baking soda, and salt. 4. Add half of the flour mixture to the cream cheese mixture; beat until well incorporated. Add the milk and remaining flour mixture. Beat until fully blended, then fold in the chips. 5. Drop heaping teaspoons of dough onto the prepared cookie sheet and press the dough down with dampened fingers to form 1-inch cookies. Make sure to leave at least 1 inch between each cookie. Bake the cookies until slightly golden on top, for about 10 to 12 minutes. Let the cookies cool on the cookie sheet for 1 to 2 minutes. Transfer to a wire rack and let cool completely SERVING SIZE (1 cookie): 89 Cal, 3 g Total Fat, 2 g Sat Fat, 89 mg Sod, 13 g Total Carb, 8 g Sugar, 1 g Fib, 2 g Prot.
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BUFFALO CAULIFLOWER BITES WITH BLUE CHEESE 7
P r e p 1 5 m i n
C o o k 3 5 m i n
½ cup all-purpose flour 1 tsp garlic powder 1 tsp onion powder 1 tsp paprika 1 tsp plus 1 pinch salt 1 large head cauliflower, cut into 28 (2-inch) florets ⅔ cup Buffalo hot sauce 2 tbsp unsalted butter, melted ⅓ cup nonfat plain Greek yogurt 3 tbsp reduced-fat crumbled blue cheese 1 splash of Worcestershire sauce Pinch of black pepper
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Ser ves 4
Buffalo wings go meatless (and get baked instead of fried) in this lighter, plant-based take on a happy hour appetizer. Serve these with carrots and celery sticks for dipping in the blue cheese yogurt sauce. To prep these ahead, cut up the cauliflower and stir together the blue cheese dip the night before, but flour and bake 1. Position the racks in the upper and lower thirds of the oven and preheat to 450°F. Line 2 rimmed baking sheets with parchment paper. 2. In a large bowl, whisk the flour, garlic powder, onion powder, paprika, salt, and ½ cup water. Add the cauliflower and toss to coat. Arrange the cauliflower in a single layer on the prepared baking sheets. 3. Bake, flipping the cauliflower and rotating the baking sheets from top to bottom halfway through, for 25 minutes. 4. In a small bowl, mix the Buffalo sauce and butter. Using a basting brush, brush the hot sauce all over the cauliflower. Reserve the remaining hot sauce for serving. Continue to bake until the cauliflower is lightly brown and tender on the inside, for about 10 minutes. 5. Meanwhile, in another small bowl, stir the yogurt, blue cheese, Worcestershire sauce, salt, and pepper. 6. Drizzle the cauliflower with the reserved hot sauce. Serve with the dipping sauce. PER SERVING (7 cauliflower florets and 2 tbsp sauce): 197 Cal, 7 g Total Fat, 4 g Sat Fat, 2,021 mg Sod, 25 g Total Carb, 6 g Sugar, 6 g Fib, 9 g Prot.
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NO CO OK
ROASTED SALMON WITH CHICKPEAS, ZUCCHINI, AND RED PEPPER 2–8
P r e p 2 5 m i n
1½ tsp smoked sweet paprika 1 tsp ground coriander 1 tsp ground cumin 1 tsp salt ¾ tsp black pepper 2 medium zucchini, cut into ¾-inch chunks 1 medium sweet red pepper, chopped 1 medium red onion, thinly sliced 1 (15½-oz) can chickpeas, rinsed, patted dry 4 tsp extra-virgin olive oil, divided 1 lb skinless wild salmon fillet, cut into 4 equal pieces 4 tbsp plain fat-free Greek yogurt 2 tbsp mint leaves, torn 1 small lemon, cut into thin wedges
C o o k 3 0 m i n
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Ser ves 4
This impressive one-pan meal hits the table in under an hour. An Indian-inspired blend of spices pairs beautifully with the veggie-chickpea mixture as well as the salmon. Finishing it off with a dollop of yogurt and some mint cools the spice blend and adds a creamy texture and tang to accompany the rich flavor of the 1. Preheat the oven to 450°F. In a small bowl, mix the paprika, coriander, cumin, salt, and pepper until well combined. 2. On a large sheet pan (16-by-12 inches), toss the zucchini, red pepper, onion, and chickpeas. Add 1 tbsp of the oil and 4 tsp of the spice mixture. Toss again to coat and spread in a single layer. Bake for 20 minutes. 3. Meanwhile, coat the salmon with remaining 1 tsp of the oil and remaining spice mixture. 4. Remove the sheet pan from the oven. Stir the vegetables, then clear 4 spaces so the salmon can sit right on the pan. Place the salmon in the gaps. Continue to bake until the salmon is cooked through, for about 10 minutes. 5. To serve, dollop 1 tbsp yogurt over each salmon fillet. Garnish with the mint. Serve with the lemon wedges alongside. PER SERVING (1 salmon fillet and 1 cup vegetable mixture): 404 Cal, 15 g Total Fat, 2 g Sat Fat, 815 mg Sod, 35 g Total Carb, 6 g Sugar, 10 g Fib, 34 g Prot.
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DROP COOKIES WITH BROWN SUGAR & SPICES 4
P r e p 2 0 m i n
Cooking spray 4 tbsp unsalted butter 1½ cups all-purpose flour 1 tsp ground cinnamon ½ tsp ground ginger ½ tsp baking soda ½ tsp kosher salt ¾ cup packed brown sugar ¼ cup honey 1 large egg white 2 tsp vanilla extract ⅓ cup reduced-fat sour cream
C o o k 1 0 m i n
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Ser ves 36
What sets these cookies apart is the browned butter, which adds an uncommonly nutty flavor. When browning butter, use a light colored pan and watch it carefully, as the flecks of milk solids in the butter can go from browned to burnt very quickly. Be sure to scrape all the flavorful brown flecks into the dough 1. Place the oven racks in the upper and lower thirds of the oven. Preheat to 350°F. Spray 2 large baking sheets with cooking spray. 2. In a small saucepan, melt the butter over medium-low heat. Continue to cook, swirling the pan often, until the butter turns a medium brown, for about 2 minutes. Pour the butter into a small bowl and let cool to room temperature. 3. In another small bowl, whisk the flour, cinnamon, ginger, baking soda, and salt and set aside. In a large bowl, stir the brown sugar, honey, egg white, and vanilla until blended. Stir in the browned butter, then the sour cream. Add the flour mixture and mix until blended. 4. Drop the dough by teaspoonfuls onto the baking sheets, spacing about 2 inches apart, for a total of 36 cookies. Lightly press a pecan half into each cookie. Bake, rotating the sheets halfway through, until the cookies spring back when lightly pressed, for 8 to 10 minutes. Let cool on the baking sheets on wire racks for about 2 minutes. Using a spatula, transfer the cookies to racks and let cool completely. PER SERVING (1 cookie): 70 Cal, 3 g Total Fat, 1 g Sat Fat, 55 mg Sod, 11 g Total Carb, 6 g Sugar, 0 g Fib, 1 g Prot.
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Grab your nonstick muffin pan for these perfectly portioned pizzas. You can leave out the turkey pepperoni if you prefer a meatless pie, and top these with sautéed peppers, onions, mushrooms, or spinach to make deep dish veggie pizzas instead. Serve them as an appetizer on game day or as an afternoon snack.
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MINI PEPPERONI DEEP-DISH PIZZAS 5
P r e p 1 5 m i n
Cooking spray 1 lb frozen pizza crust dough, thawed (or refrigerated dough) ¾ cup store-bought pizza sauce 1 cup plus 2 tbsp shredded part-skim mozzarella 24 small thinly slices turkey pepperoni, chopped
C o o k 1 5 m i n
Ser ves 12
1. Preheat the oven to 450°F. Coat a 12-cup muffin pan with cooking spray. Divide the pizza dough into 12 equal pieces and press into the bottom and up the sides of each cup in the pan. 2. Place 1 tbsp sauce, 1½ tbsp cheese, and 1 tbsp pepperoni in each dough-lined muffin cup. 3. Bake the pizzas until the crust is browned, for about 15 minutes. Let cool for 3 to 4 minutes in the pan before removing. Serve warm. PER SERVING (1 pizza): 155 Cal, 5 g Total Fat, 2 g Sat Fat, 458 mg Sod, 18 g Total Carb, 3 g Sugar, 0 g Fib, 8 g Prot.
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The intense flavors of the classic Cuban combo of ham, pork, cheese, and pickles makes for a small but mighty slider sandwich. Instead of pressing one at a time like a panini, this recipe calls for using a pan to press all of the sliders at once as they bake. Feel free to double this recipe for bigger crowds.
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CUBAN SANDWICH SLIDERS 7
P r e p 1 0 m i n
C o o k 1 5 m i n
Cooking spray 2 tbsp light mayonnaise 1 tbsp Dijon mustard 1 tsp finely chopped garlic 6 slider Hawaiian rolls or slidersized potato buns ½ lb cooked pork tenderloin, cut into 6 equal pieces 6 slices lean deli ham (about 4 oz total) 12 dill pickle chips 6 slices low-fat Swiss cheese (6 oz total)
Ser ves 6
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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FRESH LEMON-LIME SQUARES 6
P r e p 2 0 m i n
Cooking spray 1 cup all-purpose flour, divided ¼ cup unenriched white cornmeal ⅛ tsp baking powder ⅛ tsp kosher salt 2 large eggs 1 large egg white 2 tbsp unsalted butter, softened 1 cup granulated sugar, divided 2 lemons, zested (2 tsp) and juiced (⅓ cup) 3 limes, zested (2 tsp) and juiced (6 tbsp) 1 tbsp powdered sugar
C o o k 4 5 m i n
Ser ves 16
We pack nearly three-quarters of a cup of fresh citrus juice into these citrusy treats, which are great as a light dessert or sweet-tart snack. Our twist on this classic recipe uses cornmeal in the crust for both structure and flavor, but otherwise keep things pretty traditional.
1. Preheat the oven to 350°F. Line an 8-inch square baking pan with foil, allowing the foil to extend over the rim of the pan by 2 inches. Spray with cooking spray.
2. In a small bowl, whisk ⅔ cup of the flour, the cornmeal, baking powder, and salt; set aside. With a fork, in a small bowl, beat the eggs and egg white. Transfer 1 tbsp of the beaten egg mixture to a cup; stir in 1 tsp water. Set aside both egg mixtures. 3. Using an electric mixer on low speed, in a medium bowl, beat the butter until creamy. Add ¼ cup of the granulated sugar and beat until blended. Beat in the egg-water mixture. Add the flour mixture and beat until blended. Press the dough evenly onto the bottom and ¼ inch up the sides of the pan. Bake until golden brown, for about 22 minutes. 4. Meanwhile, in a medium bowl, whisk the remaining ⅓ cup of the flour and ¾ cup of the granulated sugar. Whisk in the remaining egg mixture until blended. Add the lemon zest and juice and lime zest and juice, whisking until well blended. 5. Reduce the oven temperature to 300°F. Pour the lemon-lime mixture over the hot crust. Bake until the filling is set, for 20 to 25 minutes. Let cool in the pan on a wire rack. Refrigerate until cold, at least 1 hour or up to 8 hours. Dust with the powdered sugar. Lift from the pan using the foil as handles. Cut into 16 squares. PER SERVING (1 square): 114 Cal, 2 g Total Fat, 1 g Sat Fat, 34 mg Sod, 22 g Total Carb, 13 g Sugar, 0 g Fib, 2 g Prot.
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AVOCADO-BAKED EGGS WITH SMOKED SALMON 0–5
P r e p 1 0 m i n
C o o k 2 0 m i n
1 ripe but firm medium avocado 2 oz smoked salmon 2 medium eggs 1 tbsp finely chopped shallots 2 tsp capers 2 tsp chopped dill 1 pinch black pepper (or to taste)
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S e r v e s 24
Brunch buddies come together in this egg and smoked salmon dish that’s baked right into an avocado. We call for scooping out a bit of avocado from each halve to make room for the eggs. Mash the reserved avocado with fresh lime juice and refrigerate to enjoy later. Sharp shallots, fresh dill, and tangy capers contrast 1. Preheat the oven to 400°F. 2. Line a small baking dish with foil. Halve and pit the avocado. Cut a very thin slice off the bottom of each half so they sit flat. Scoop out 3 tbsp flesh from each half, creating an indentation for the egg. Place half of the salmon in each avocado half. Carefully crack an egg into each avocado half, avoiding spilling the egg whites. 3. Bake until the whites are set and the yolk is cooked to preferred doneness, 15 to 20 minutes. Top with the shallots, capers, dill, and pepper. SERVING SIZE (1 avocado half): 191 Cal, 14 g Total Fat, 3 g Sat Fat, 689 mg Sod, 6 g Total Carb, 1 g Sugar, 4 g Fib, 12 g Prot.
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NO-NOODLE VEGETABLE LASAGNA 5–6
P r e p 2 0 m i n
C o o k 1 h o u r 1 0 m i n
Cooking spray 1 medium eggplant, trimmed, sliced lengthwise into ¼-inchthick slices 2 large zucchini, trimmed, sliced lengthwise into ¼-inchthick slices ¾ lb part-skim ricotta 1 large egg, beaten ¼ cup basil, cut into thin strips ½ cup grated Parmesan, divided 4 cups store-bought marinara sauce 8 oz shredded part-skim mozzarella
Ser ves 12
When you’re looking to switch up your lasagna, try swapping in thinly sliced and roasted eggplant and zucchini planks for the noodles. The roasting leaves their flavor more concentrated and their texture sturdy enough to withstand the sauce and cheese. Using store-bought marinara cuts down on the prep 1. Preheat the oven to 400°F. Spray 2 sheet pans with cooking spray. Arrange the eggplant in a single layer on one pan and the zucchini on the other pan. Spray the vegetables with cooking spray. Roast for 8 minutes. Turn the vegetables over and continue to roast until tender, for 7 to 10 minutes more. Remove the vegetables from the oven. Reduce the oven temperature to 350°F. 2. While the vegetables roast, in a medium bowl, combine the ricotta, egg, basil, and ¼ cup of the Parmesan. Set aside. 3. To assemble the lasagna, spray the bottom and sides of a 14-by-8-inch or 13-by-9-inch baking dish with cooking spray. Spread a thin layer of marinara sauce (¼ to ⅓ cup) on the bottom of the dish. Layer the eggplant over the sauce (use all the slices, overlapping if necessary). Cover the eggplant with half of the remaining sauce and spread half of the ricotta mixture on top. Sprinkle with half of the mozzarella. Top with the zucchini and cover the zucchini with the remaining sauce. Spread with the remaining ricotta mixture, then sprinkle with the remaining mozzarella and Parmesan. 4. Bake until the lasagna begins to bubble, 35 to 40 minutes. Let rest for at least 15 minutes before cutting into 12 equal pieces. SERVING SIZE (1 piece): 177 Cal, 9 g Total Fat, 4 g Sat Fat, 574 mg Sod, 13 g Total Carb, 7 g Sugar, 4 g Fib, 12 g Prot.
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This versatile side dish pairs well with everything from roast chicken and turkey to beef and pork and requires minimal prep. We call for baby red potatoes here but a mixed medley of baby potatoes in different colors would bring gorgeous drama to your table. No rosemary on hand? This flexible recipe also works with fresh thyme or sage.
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ROASTED BABY RED POTATOES WITH ROSEMARY 1–3
P r e p 5 m i n
1½ lb baby red potatoes (about 24) 1 tbsp extra-virgin olive oil ¾ tsp salt, divided ⅛ tsp black pepper 1 tbsp chopped rosemary
C o o k 3 0 m i n
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Ser ves 6
1. Preheat the oven to 425°F. 2. On a rimmed baking sheet, toss the potatoes with the oil, ¼ tsp of the salt, and the pepper. Roast for 20 minutes, until the potatoes begin to brown. 3. Remove the potatoes from the oven and sprinkle with the rosemary and the remaining ½ tsp of the salt. Toss to coat. Continue to roast until the potatoes are tender throughout, about 10 minutes more. SERVING SIZE (about 4 potatoes): 100 Cal, 2 g Total Fat, 0 g Sat Fat, 255 mg Sod, 18 g Total Carb, 1 g Sugar, 2 g Fib, 2 g Prot.
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BUTTERNUT SQUASH TART WITH CANDIED PECANS 8
P r e p 1 5 m i n
C o o k 1 h r 5 5 m i n
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Ser ves 16
3 large eggs, lightly beaten
If you like pumpkin or sweet potato pie, you’ll love this gorgeous riff that uses butternut squash instead. Even though this recipe looks involved, lots of its components can be prepped ahead of time. Roast and puree the squash and bake the crust up to a day ahead. Store the baked crust in the pan at room temperature
½ cup fat-free sweetened condensed milk
1. Preheat the oven to 425°F. Line a sheet pan with foil and spray the foil with cooking spray.
Cooking spray 1 (2½-lb) butternut squash, halved lengthwise and seeded 1 (14.1-oz) package refrigerated pie crust (1 crust) All-purpose flour (for dusting)
½ tsp ground cinnamon ½ tsp ground ginger ⅓ cup plus 2 tbsp packed brown sugar ½ cup unsalted pecan halves 1 cup frozen fat-free whipped topping, thawed
2. On the prepared pan, place the squash halves cut sides down. Bake until tender, for about 1 hour. Let cool. Keep the oven on. 3. Unroll the pie crust onto a lightly floured surface. With a floured rolling pin, roll into a 12-inch round. Place the crust in a 10-inch tart pan with a removable bottom. Gently press dough onto the bottom and against the sides of the pan. Tuck the edge of the crust into the pan, pressing to make it even with the rim. Bake for 10 minutes, until the crust is lightly browned. Let cool completely on a wire rack. Reduce the oven temperature to 350°F. 4. Scoop the flesh from the squash and discard the skin. Place the squash in a food processor and purée. Measure 2 cups of the squash and transfer to a medium bowl. (Save any remaining squash for another use.) 5. Line the sheet pan with a fresh piece of foil. To the bowl with the squash, whisk in the eggs, condensed milk, cinnamon, ginger, and ⅓ cup of the brown sugar. Place the tart pan on the prepared pan and pour the filling into the crust. Bake until the center is set, for about 35 minutes. Transfer the tart to a wire rack and let cool completely. Keep the oven on. 6. Line a small baking sheet with foil and spray the foil with cooking spray. In a small bowl, toss the pecans, the remaining 2 tbsp of the brown sugar, and 1 tsp water. On the prepared pan, spread the nuts in a single layer. Bake until toasted, for about 10 minutes. Let cool. Coarsely chop the pecans. Sprinkle the tart
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Sweet honey and hot mustard are wonderfully balanced in this easy-to-whip-up Dijon sauce making a perfect topping for savory roasted pork. You can also try the sauce on roasted or grilled chicken. We like serving these meaty chops with steamed green beans or mashed potatoes.
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HONEY-MUSTARD ROASTED PORK CHOPS 6
P r e p 1 0 m i n
Cooking spray 24 oz lean bone-in center rib pork chops or roast ⅛ tsp salt ⅛ tsp black pepper ¼ cup Dijon mustard 1 tbsp honey 1 tbsp white-wine vinegar ¼ tsp dry mustard ¼ tsp garlic powder 3 rosemary sprigs
C o o k 2 0 m i n
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Ser ves 4
1. Preheat the oven to 400ºF. Coat a large baking dish with cooking spray. Season both sides of the pork with the salt and black pepper. 2. In a small bowl, whisk the Dijon mustard, honey, vinegar, dry mustard, garlic powder, and 1 tbsp water. 3. Spray a heavy 12-inch skillet with cooking spray and heat over medium-high. Add the pork chops and rosemary sprigs until the pork is well browned on both sides, for about 4 minutes per side. Transfer the pork to the prepared baking dish. 4. Brush 2 tbsp of the mustard sauce over the pork, reserving the rest of the sauce. Roast in the oven until an instant-read thermometer inserted into the thickest part of the pork registers 145ºF, for 8 to 10 minutes. 5. Serve with the reserved mustard sauce spooned over the top. PER SERVING (1 pork chop and 1½ tbsp sauce): 267 Cal, 8 g Total Fat, 3 g Sat Fat, 520 mg Sod, 5 g Total Carb, 5 g Sugar, 0 g Fib, 37 g Prot.
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NO-ADDED-SUGAR BLUEBERRY MUFFINS 3-4
P r e p 1 0 m i n
1 small very ripe banana ½ cup unsweetened applesauce 2 large eggs 2 tbsp canola oil 2 cups self-rising flour 1½ cups fresh blueberries
C o o k 1 5 m i n
Ser ves 12
The trick to sweet breakfast muffins with zero added sugar is using a combo of applesauce and pureed ripe bananas. For busy mornings, freeze these and reheat in the microwave for 20 to 30 seconds to thaw. Since they lack a lot of sugar and fat, both of which help baked goods brown, these muffins will be paler than 1. Preheat the oven to 375°F. Line a 12-cup muffin pan with paper liners. 2. Break the peeled banana into several pieces and place in a mini food processor. Add the applesauce and pulse, stopping to scrape down the sides as needed, until completely smooth. Add the eggs and oil. Pulse until well combined. 3. In a medium bowl, combine the flour and banana mixture. Fold in the berries. Divide the batter evenly among the prepared muffin cups. Bake until a tester inserted into the center comes out clean, for about 15 minutes. Serve warm or at room temperature. PER SERVING (1 muffin): 128 Cal, 3 g Total Fat, 0 g Sat Fat, 260 mg Sod, 21 g Total Carb, 4 g Sugar, 1 g Fib, 3 g Prot.
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HARISSA AND YOGURT CHICKEN 1–3
P r e p 1 0 m i n
Cooking spray 1 lb baby potatoes, cut into halves ¾ tsp salt, divided 2½ lb boneless skinless chicken thighs 8 oz plain low-fat yogurt ⅓ cup chopped mint leaves 2 tsp ground cumin 1 tsp harissa paste
C o o k 3 5 m i n
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Ser ves 8
The star of this simple sheet pan dinner is harissa, a spicy North African paste made with chiles, garlic, olive oil, and spices. If you’re concerned about buying a whole container of it to only use a teaspoon, know that it lasts in the fridge for months and its applications are endless. Use it to add heat to marinades for beef, pork, 1. 1. Preheat the oven to 450°F. Spray a large sheet pan with cooking spray. 2. 2. Add the potatoes to the pan and coat the potatoes with cooking spray. Season with ¼ tsp salt. Roast 15 minutes. 3. 3. Meanwhile, in a large bowl, combine the yogurt, mint, cumin, harissa sauce, and remaining ½ tsp salt. Add the chicken and toss to coat. 4. 4. Reduce oven temperature to 400°F. Stir the potatoes, pushing them to the edges, and place the chicken on the pan, spooning any excess sauce over the pieces. Roast until an instantread thermometer inserted into center registers 165°F, about 30 to 35 minutes. SERVING SIZE (about 5 oz chicken and ⅓ cup potatoes): 230 Cal, 7 g Total Fat, 2 g Sat Fat, 384 mg Sod, 11 g Total Carb, 3 g Sugar, 2 g Fib, 30 g Prot.
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RAVIOLI SALAD WITH BALSAMIC VINAIGRETTE 7
P r e p 2 5 m i n
Cooking spray ¼ cup seasoned breadcrumbs 1½ tbsp grated Pecorino Romano ⅓ cup low-fat buttermilk 11 oz frozen low-fat cheese ravioli (about 12 large pieces) 1 tbsp olive oil 1 tbsp white balsamic vinegar 1 small garlic clove, crushed through a garlic press ¼ tsp salt ¼ tsp black pepper 5 oz baby arugula 1 cup halved grape tomatoes 1 medium orange bell pepper, thinly sliced
C o o k 1 5 m i n
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Ser ves 4
Let us introduce you to the over-the-top croutons you never knew you were missing. After coating the ravioli in a breadcrumb-cheese-buttermilk mixture, they’re baked in the oven until browned and crispy. Give it a shot and we guarantee you’ll want to drop ravioli into all your green salads. 1. Preheat the oven to 425°F. Line a sheet pan with foil and spray with cooking spray. 2. In a shallow bowl, combine the breadcrumbs and cheese. Into another shallow bowl, pour the buttermilk. Working with 2 pieces at a time, dip the ravioli in the buttermilk, then the crumbs, pressing gently until coated. Arrange the ravioli in a single layer on the prepared baking sheet. Lightly spray the ravioli with cooking spray. Bake until golden and crisp, for about 13 minutes. Let cool for 5 minutes. 3. Meanwhile, in a large bowl, whisk the oil, vinegar, garlic, salt, and pepper. When the ravioli are done, add the arugula, tomatoes, and bell pepper to the bowl with the dressing and toss to coat. 4. Divide the salad among 4 plates. Top each with 3 ravioli. SERVING SIZE (generous 1 cup salad and 3 ravioli): 246 Cal, 7 g Total Fat, 2 g Sat Fat, 554 mg Sod, 35 g Total Carb, 8 g Sugar, 4 g Fib, 11 g Prot.
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LACE COOKIES 1
P r e p 1 0 m i n
C o o k 1 0 m i n
Cooking spray ½ cup packed light brown sugar ½ cup quick-cooking oats ¼ cup sliced toasted almonds 4 tbsp light butter, melted 1 tbsp finely grated orange zest
Ser ves 36
These five-ingredient cookies are such a cinch to make, they’ll easily become part of your regular rotation at home. Stirred together in one bowl, they bake into thin, crunchy cookies (hence the name). Toasting the almonds brings out their nutty flavor so don’t skip this step. Two to three minutes in a dry 1. Preheat the oven to 350°F. Cover 3 baking sheets with parchment paper and coat with cooking spray. 2. In a large bowl, combine the brown sugar, oats, almonds, butter, and orange zest. Drop ½ tsp of dough 2 inches apart on the prepared sheets. Bake until flattened and golden brown, for about 10 minutes. 3. Let the cookies cool completely on the baking sheets on wire racks; carefully remove the cookies from the paper. SERVING SIZE (1 cookie): 28 Cal, 1 g Total Fat, 1 g Sat Fat, 8 mg Sod, 4 g Total Carb, 3 g Sugar, 0 g Fib, 0 g Prot.
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