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Linguine with White Bean Puttanesca 0–0

P r e p 1 0 m i n

C o o k 2 5 m i n

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Ser ves 4

Here’s a hearty version of classic Italian pasta puttanesca. We’ve used the traditional ingredients and added white beans for texture and heft. The starch in the pasta cooking water helps pull together the sauce so it coats the pasta nicely. And the Pecorino adds a lovely salty finish.

6 oz whole-wheat linguine 1 tbsp olive oil 1 medium onion, chopped 3 medium garlic cloves, finely chopped 1 tsp dried oregano ½ tsp crushed red pepper 15½ oz cooked small white beans, rinsed and drained 1 (14.5-oz) can diced tomatoes 12 olives stuffed with pimientos, sliced 2 tbsp capers, drained ¼ tsp salt ¼ cup chopped fresh parsley 1 oz Pecorino Romano, grated (about ¼ cup)

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1. Cook the pasta according to the package directions. Reserve ½ cup of the cooking water. Transfer the pasta to a large serving bowl and keep warm. 2. Meanwhile, in a large skillet, heat the oil over medium-high. Cook the onion, stirring occasionally, until softened, about 5 minutes. Add the garlic, oregano, and red pepper and cook, stirring constantly, until fragrant, about 30 seconds. Stir in the beans, tomatoes, olives, capers, and salt and cook, stirring occasionally, until heated through, about 3 minutes. 3. Add the beans and vegetables and the parsley to the pasta and toss to combine. Add the pasta cooking water, ¼ cup at a time, and toss until the pasta is moistened. Sprinkle with the cheese. Per serving (1½ cups) 414 Cal, 9 g Total Fat, 2 g Sat Fat, 734 mg Sod, 68 g Total Carb, 4 g Sugar, 17 g Fib, 20 g Prot.

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Sardine Tartine 0–0

P r e p 5 m i n

No cook

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Ser ves 2

Channel Parisian vibes with the classic, elegant French open-faced toast known as tartine. We use convenient canned sardines with a flavorful spread, but you can swap in a well-drained can of tuna if you prefer.

2 tsp finely chopped red onion

1. In a small bowl, combine the mayonnaise, yogurt, dill, onion, and 1 tsp lemon zest. Spread the mayonnaise on the bread slices. Divide the sardines between the slices. Dividing equally, top with the pepperoncini, radishes, and remaining lemon zest. Garnish with the greens and more dill. Serve with the lemon wedges.

2 tsp lemon zest, divided, plus lemon wedges for serving

Per serving (1 tartine) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

4 tsp light mayonnaise 4 tsp plain nonfat Greek yogurt 2 tsp chopped fresh dill, plus more for garnish

2 slices light bread, toasted 1 (4.3-oz) can sardines packed in water, well drained and dried 2 tbsp pepperoncini, sliced 2 radishes, sliced Greens, for garnish

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Popcorn Crunch Treat Bars 0–0

P r e p 1 0 m i n

C o o k 1 m i n

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Ser ves 12

They’ll flip for this fun combination of sweet, salty, crunchy, and chewy—all in an easy-tomake bar! It’s the perfect sweet treat to make for or bring to a party.

Cooking spray 6 cups air-popped popcorn 1 cup cornflakes 1 cup pretzel thins, crushed 1 cup baked potato chips, crushed ½ cup mini semisweet chocolate chips 2 cups mini marshmallows 1 tbsp butter

1. Coat a 9-inch square baking pan with cooking spray. In a large bowl, toss the popcorn, cornflakes, pretzels, potato chips, and chocolate chips. 2. In a microwave-safe bowl, microwave the marshmallows and butter until melted, about 1 minute. Stir the marshmallows well and pour over the popcorn. Using a rubber spatula, toss the popcorn until well coated. 3. Press the popcorn firmly into the prepared pan. Let the popcorn cool before cutting into 12 bars. Per serving (1 bar) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

My fridge and pantry are covered with sticky

W W COACH TIP

Easy Ever yday Cooking

notes of my favorite lower-Points snacks and foods that I have on hand as a reminder. —Coach [Name]

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Scrambled-Egg Chilaquiles 0–0

P r e p 5 m i n

C o o k 5 m i n

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Ser ves 4

Think of this recipe as breakfast nachos—such a fun idea! It’s just as tasty with traditional tomato salsa as it is with salsa verde, so take your pick. And feel free to add jalapeños, radishes, and cilantro if you have them on hand.

Cooking spray 5 large eggs 2 tbsp fat-free milk ¼ tsp salt ¼ tsp black pepper ¼ tsp ground cumin (optional) 40 tortilla chips ⅓ cup shredded reduced-fat cheddar ½ cup fat-free salsa or salsa verde ¼ cup thinly sliced scallions (optional)

1. In a medium bowl, whisk the eggs, milk, salt, black pepper, and cumin (if using). Coat a medium nonstick skillet with cooking spray and heat over medium-low. Add the eggs and cook, stirring constantly with a spatula, until soft-scrambled, 2 to 3 minutes, or to desired consistency. 2. Arrange 10 chips each on 4 plates. Dividing equally, spoon the eggs over the chips. Top each plate with about 4 tsp cheese, 2 tbsp salsa, and 1 tbsp scallions (if using). Per serving (1 plate) 250 Cal, 14 g Total Fat, 4 g Sat Fat, 505 mg Sod, 19 g Total Carb, 2 g Sugar, 3 g Fib, 13 g Prot.

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Crispy Chickpea Caesar Salad 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

A quick stint in the air fryer is all it takes to get chickpeas fantastically crisp, and they’ll crisp up even more as they cool. We skip the traditional anchovies in the dressing to make this a vegetarian take on Caesar salad.

Cooking spray 1 (15-oz) can chickpeas, rinsed and drained 2 tsp canola oil ¾ tsp black pepper, divided ½ tsp salt, divided ½ tsp garlic powder

2 tbsp fresh lemon juice or white wine vinegar

2. Meanwhile, in a large bowl, whisk the mayonnaise, yogurt, lemon juice, garlic, and remaining ½ tsp black pepper and ¼ tsp salt. Stir in the cheese. Whisk in 1 tbsp water if the dressing seems too thick. Add the kale to the bowl and toss well to coat. Top the

1 medium garlic clove, grated

salad with the chickpeas. Garnish with the radishes.

¼ cup grated Parmesan

Per serving (about 1½ cups salad and ⅓ cup chickpeas) 175 Cal, 8 g Total Fat, 2 g Sat Fat, 596 mg Sod, 19 g Total Carb, 1 g Sugar, 6 g Fib, 8 g Prot.

2 tbsp light mayonnaise 2 tbsp plain nonfat Greek yogurt

5 oz baby kale 2 medium radishes, thinly sliced

1. Preheat an air fryer to 400°F. In a medium bowl, toss the chickpeas, oil, ¼ tsp each black pepper and salt, and garlic powder. Coat the air-fryer basket with cooking spray. Add the chickpeas to the basket. Cook the chickpeas in the air fryer, stopping to shake the basket and stir the chickpeas halfway through cooking, until browned and crisp, 13 to 15 minutes. Let cool slightly.

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WW Rotini with Creamy Broccoli Sauce 0–0

P r e p 1 5 m i n

C o o k 1 5 m i n

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Ser ves 4

Frozen broccoli florets shine when cooked briefly in boiling water so they retain some of their crunch and color. About half the broccoli gets blended with oil, lemon zest and juice, garlic, and a little pasta cooking water to create a (creamless!) creamy sauce for the pasta.

6 cups frozen chopped broccoli florets 1 (8.8-oz) box WW yellow lentil rotini 1 large garlic clove, coarsely chopped 1½ tbsp olive oil 1 tsp finely grated lemon zest and 1 tbsp juice (from ½ lemon); plus ½ lemon (optional), cut into wedges ¾ tsp salt ½ tsp black pepper ⅓ cup grated Parmesan, divided

1. Bring a large pot of salted water to a boil. Cook the broccoli for 3 minutes. Using a slotted spoon, remove the broccoli from the water and set aside. Add the pasta to the boiling water and cook, stirring occasionally, until al dente, 8 to 9 minutes. Reserve ½ cup of the cooking water. Drain the pasta. 2. In a blender, blend the garlic, oil, lemon zest and juice, salt, black pepper, 2 tbsp cheese, 2½ cups of the broccoli, and ½ cup pasta cooking water on high speed until the sauce is creamy and smooth, about 1 minute. 3. Return the pasta and remaining broccoli to the pot. Add the sauce and toss gently to coat. Sprinkle with the remaining cheese. Serve with the lemon wedges (if using). Per serving (1½ cups) 359 Cal, 9 g Total Fat, 2 g Sat Fat, 568 mg Sod, 51 g Total Carb, 5 g Sugar, 11 g Fib, 26 g Prot.

Not sure how to tell if you’ve added enough salt to your pasta cooking water? Taste it—

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it should taste like the sea. —Coach …

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Pumpkin Spice Blondies 0–0

P r e p 5 m i n

C o o k 2 5 m i n

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Ser ves 16

Browning the butter not only adds rich caramel-like notes to this treat but also makes a small amount of butter taste like much more. We use kosher salt here (instead of table salt) so you get little bursts of salty-sweet goodness in every bite.

Cooking spray 4 tbsp unsalted butter ½ cup (packed) brown sugar ½ cup canned pumpkin purée 1 tsp pumpkin pie spice 1 tsp vanilla extract ¾ tsp baking powder ½ tsp kosher salt 1 large egg 1 cup all-purpose flour

1. Preheat the oven to 350°F. Line an 8-inch square baking pan with foil or parchment paper. (If using parchment, leave a few inches of overhang on the sides so the blondies are easy to lift.) Coat the foil or parchment with cooking spray. 2. In a small saucepan, melt the butter over medium heat. Cook until the butter is medium-brown and very fragrant, 4 to 5 minutes. Remove the pan from the heat and whisk in the sugar, pumpkin, pie spice, and vanilla. Sprinkle the baking powder and salt on top and whisk in. Whisk in the egg. Stir in the flour until just combined. Scrape the batter into the prepared pan and spread into an even layer. 3. Bake until a wooden pick inserted into the center comes out clean or with only a few moist crumbs, 18 to 20 minutes. Using the foil, lift the blondies out of the pan. Cut into 16 squares. Let cool completely, or serve warm. Per serving (1 blondie) 88 Cal, 3 g Total Fat, 2 g Sat Fat, 90 mg Sod, 14 g Total Carb, 7 g Sugar, 0 g Fib, 1 g Prot.

W W COACH TIP

Pre-portion your snacks, friends! If you’re like me and need that sweet kick after a meal, make sure you portion out right-for-you portions based on the number of PersonalPoints™ you want to budget.

Easy Ever yday Cooking

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Black Bean & Sweet Potato Stew 0–0

P r e p 1 0 m i n

C o o k 2 5 m i n

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Ser ves 4

You’ll be surprised at how much flavor you’re able to achieve with a water-based (not stock/ broth-based) stew with the help of a few staple spices. If you don’t have refried beans on hand but have another can of black beans, you can mash the beans with a fork for a quick

1½ tbsp olive oil 1 cup chopped onion 4 medium garlic cloves, finely chopped 1 tsp ground cumin 1 tsp chili powder ¾ tsp kosher salt ¼ tsp cayenne pepper 1 lb sweet potatoes, peeled and cubed 1 (15-oz) can low-sodium black beans ¾ cup canned refried black beans or refried pinto beans ¼ cup chopped fresh cilantro (optional)

Easy Ever yday Cooking

1. In a Dutch oven, heat the oil over medium. Add the onion and garlic and cook for 5 minutes. Stir in 3 cups water, the cumin, chili powder, salt, cayenne, sweet potatoes, and black beans and bring to a boil over high heat. Reduce heat to low and simmer until the sweet potatoes are tender, about 15 minutes. Add the refried beans, stirring until fully incorporated. Divide the stew among 4 bowls. Garnish with cilantro (if using). Per serving (1½ cups) 287 Cal, 6 g Total Fat, 1 g Sat Fat, 735 mg Sod, 49 g Total Carb, 7 g Sugar, 12 g Fib, 10 g Prot.

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heet-Pan Sausage with S Peppers, Onions & Potatoes 0–0

P r e p 1 0 m i n

C o o k 3 0 m i n

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Ser ves 4

This super-simple and crowd-pleasing sheet-pan supper is easy to switch up by using different flavors of chicken sausage and varying the spice blends.

1 (11-oz) package precooked chicken sausage, sliced

1. Preheat the oven to 400°F. Line a large sheet pan with parchment paper.

1 lb baby potatoes, quartered

2. In a large bowl, toss all the ingredients, thoroughly coating the sausage and vegetables. Spread onto the prepared pan.

2 large red bell peppers, sliced 1 large onion, sliced 2 garlic cloves, finely chopped 2 tbsp olive oil 1 tbsp Italian seasoning, taco seasoning, or Cajun seasoning (no salt added)

3. Roast, stirring once halfway through cooking, until the potatoes are lightly browned, 30 to 35 minutes. Garnish with the herbs (if using). Serve with the marinara or salsa (if using). Per serving (1½ cups) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

1 tsp salt ½ tsp black pepper Fresh herbs (optional), for garnish Marinara or salsa (optional), for serving

Easy Ever yday Cooking

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Recipe Name Here Lorum page 00

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Tikka Masala Baked Eggs 0–0

P r e p 5 m i n

C o o k 1 0 m i n

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Ser ves 4

Meet your new favorite, easy brunch dish! Lightly spiced store-bought tikka masala sauce is the secret to this fun and hearty riff on classic shakshuka. If you like a little extra heat, add a pinch of cayenne or crushed red pepper to the sauce.

Cooking spray 1 cup tikka masala sauce (from a jar) 1 cup frozen chopped spinach ½ cup canned chickpeas, rinsed & drained 4 eggs Fresh cilantro leaves (optional), torn, for garnish

1. Preheat the oven to 375°F. Coat a pie dish or 8-inch ovenproof skillet with cooking spray. 2. In a small bowl combine the sauce, spinach, and chickpeas. Spread evenly into the prepared pan. Using a wooden spoon, make 4 wells in the sauce and crack 1 egg into each. 3. Bake until the eggs are done to your liking, 9 to 10 minutes for medium-firm yolks or up to 12 minutes for fully set yolks. Garnish with the cilantro (if using). Per serving (1 egg and about ⅔ cup sauce) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

TEST KITCHEN TIP

Easy Ever yday Cooking

Keep a bag of frozen chopped spinach on hand to make this dish anytime. You don’t even need to defrost it before cooking!

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Belgian Waffles with Easy Lemon-Berry Compote 0–0

P r e p 1 0 m i n

C o o k 2 0 m i n

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Ser ves 6

Crisp, fluffy homemade waffles are an easy way to make a weekend more special, or make a weekday morning feel like a weekend! We use frozen berries to make a speedy, juicy berry compote, but feel free to use ripe fresh summer berries when they’re in season.

3 cups mixed frozen berries (14-oz bag), divided 1 tsp fresh lemon zest ½ tsp cornstarch 1½ cups white whole-wheat flour 1 tsp baking powder 1 tsp baking soda ½ tsp salt 2 tbsp sugar 1 large egg

1. In a small saucepan, cook 2 cups berries over medium high heat until the berries are soft and release their juices, about 5 minutes. Stir in the lemon zest and cornstarch and cook for 1 minute until thickened. Stir in the remaining 1 cup berries. Keep warm. 2. Preheat a waffle iron. Meanwhile, in a medium bowl, whisk the flour, baking powder, baking soda, salt, and sugar. In another small bowl, whisk the egg, milk, and butter. Combine the wet and dry ingredients and stir until just combined. 3. Spoon ⅓ cup of the batter into the waffle iron and cook according to the manufacturer’s directions or until the waffle is crisp. Repeat with the remaining batter. Top the waffles with the warm compote and serve warm. Per serving (1 waffle and ¼ cup compote) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

Both the waffles and compote can be made the night before to save

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time in the morning. Just reheat the waffles in a toaster or toaster oven to crisp. Gently warm the compote in the microwave for 1  to 2 minutes or on the stovetop over low heat for 2 to 3 minutes.

Easy Everyday Cooking

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Recipe Name Here Lorum page 00

Easy Ever yday Cooking

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Lentil Spaghetti with Spinach & Anchovies 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

There are all kinds of big, bold flavors in this spaghetti, and they complement one another wonderfully. Don’t be wary of the large number of anchovies. They provide incredible umami depth (not fishiness), and the nutty lentil pasta can take it.

1 (8.8-oz) box yellow or red lentil spaghetti

1. In a pot of boiling water, cook the pasta until al dente, 7 to 9 minutes. Reserve 1 cup cooking water. Drain the pasta.

2 tbsp olive oil

2. Meanwhile, in a large skillet, heat the oil over medium. Add the onion and red pepper and cook until lightly browned, about 5 minutes. Add the garlic and anchovies and cook for 2 minutes. Stir in the salt and ½ cup of the pasta cooking water, scraping the bottom of the pan to loosen any browned bits. Stir in the lemon zest and juice, then stir in the pasta. Add the spinach and toss gently to combine. Stir in additional pasta cooking water if needed.

1 cup thinly sliced onion (sliced from top to bottom) ½ tsp crushed red pepper 3 medium garlic cloves, thinly sliced 12 anchovies packed in oil (about one 2-oz tin), drained and chopped ¼ tsp salt 1 tsp fresh lemon zest, plus 1 tbsp juice 10 oz frozen leaf spinach, thawed and squeezed dry

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Per serving (about 1½ cups) 333 Cal, 9 g Total Fat, 1 g Sat Fat, 615 mg Sod, 46 g Total Carb, 3 g Sugar, 9 g Fib, 20 g Prot.

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Carbonara Frittata 0–0

P r e p 1 0 m i n

C o o k 2 5 m i n

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Ser ves 6

Whole-grain spaghetti gives this frittata satisfying heft, making it a filling main course—even for dinner. Because of the richness of pancetta, a small amount really goes a long way in this dish, adding little bits of meaty goodness in every bite. Serve the frittata with a simple tossed green salad on the side.

Cooking spray 4 oz whole-wheat spaghetti 2 oz chopped pancetta 2 medium garlic cloves, finely chopped 8 large eggs 3 tbsp grated Pecorino Romano, divided ½ tsp salt ¼ tsp black pepper

1. Preheat the oven to 350°F. In a pot of boiling water, cook the pasta until al dente, 10 to 12 minutes. Drain the pasta well. 2. Meanwhile, coat a 10-inch ovenproof skillet with cooking spray and heat the pan over medium. Add the pancetta and cook until crisp, about 5 minutes. Using a slotted spoon, remove the pancetta. Add the garlic to the drippings in the pan. Reduce heat to low and cook for 1 minute. Add the pasta to the pan and remove from heat. 3. In a medium bowl, whisk the eggs, 2 tbsp cheese, salt, and black pepper. Pour the eggs evenly over the pasta. Sprinkle with the remaining 1 tbsp cheese and the pancetta. Bake until the eggs are set, 10 to 13 minutes. Cut the frittata into 6 wedges. Per serving (1 wedge) 210 Cal, 11 g Total Fat, 4 g Sat Fat, 368 mg Sod, 15 g Total Carb, 1 g Sugar, 2 g Fib, 13 g Prot.

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Recipe Name Here page 00

PANTRY, FRIDGE & FREEZER STAPLES

Recipe Name Here page 00

Easy Ever yday Cooking

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Green Pea Soup with Panko-Almond Topping 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

Frozen peas represent the best of frozen vegetables and are a great staple to keep in the freezer—they always taste just as good as fresh! Be sure to wait to stir in the lemon juice until just before serving the soup; otherwise, the juice will start to discolor that gorgeous green

1½ tbsp olive oil, divided 1 cup chopped onion 1½ cups low-sodium fat-free vegetable broth ¾ tsp salt, divided ¼ tsp black pepper 1 lb frozen green peas 1 medium garlic clove, finely chopped ¼ cup whole-wheat panko breadcrumbs ¼ cup unsalted roasted almonds, chopped 1 tsp lemon zest, plus 1 tbsp juice

1. In a large saucepan, heat 1½ tsp oil over medium. Add the onion and cook, stirring occasionally, until just starting to brown, about 5 minutes. Add the broth, ½ plus ⅛ tsp salt, black pepper, and peas. Bring to a boil over high heat. Reduce heat to medium-low and simmer for 5 minutes. 2. Meanwhile, in a small skillet, heat the remaining 1 tbsp oil over medium-low. Add the garlic and cook for 1 minute, stirring constantly. Add the panko and cook, stirring frequently, until lightly browned, about 2 minutes. Stir in the nuts, lemon zest, and remaining ⅛ tsp salt. Set the topping aside. 3. Transfer the soup to a blender. Remove the center piece of the blender lid (to allow steam to escape). Place a kitchen towel or paper towels over the opening of the lid. Blend the soup on high speed until completely smooth, 30 seconds to 1 minute. Just before serving, stir in the lemon juice. Divide the soup among 4 bowls. Top with the panko topping. Per serving (1 scant cup soup and 2 tbsp topping) 212 Cal, 9 g Total Fat, 1 g Sat Fat, 584 mg Sod, 27 g Total Carb, 9 g Sugar, 7 g Fib, 8 g Prot.

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Mustardy Deviled Eggs 0–0

P r e p 5 m i n

C o o k 5 m i n

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Ser ves 6

A good deviled egg is a perfect bite-size appetizer. What makes this rendition stand out is a little bit of piquant Dijon mustard, mixed with just a touch of white vinegar. The best part is you can make them up to 4 hours ahead and store them in the fridge to make entertaining that much easier.

6 large eggs 3 tbsp reduced-fat mayonnaise 1½ tsp Dijon mustard 1 tsp white vinegar ¼ tsp hot pepper sauce ¼ tsp black pepper, plus more for garnish ⅛ tsp salt

1. In a medium saucepan, add the eggs and enough cold water to cover them by at least 1 inch and bring to a boil. Immediately remove the saucepan from heat. Let stand, covered, for 12 minutes. Pour off the water and rinse the eggs under cold running water until slightly cooled. 2. Peel the eggs, then cut lengthwise in half. Remove the yolks and transfer to a small bowl Using a fork, mash the yolks until smooth. Add the mayonnaise, mustard, vinegar, hot pepper sauce, black pepper, and salt and stir until combined well. 3. Spoon the yolk mixture into a small resealable plastic bag and snip off 1 bottom corner or spoon into a pastry bag fitted with a star-shaped tip. Pipe the yolk filling evenly into the egg halves. 4. Arrange the deviled eggs on a platter. Garnish with black pepper. Serve immediately, or cover loosely and refrigerate for up to 4 hours. Let stand for 15 minutes at room temperature before serving for the best flavor. Per serving (2 deviled egg halves) 98 Cal, 7 g Total Fat, 2 g Sat Fat, 201 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 6 g Prot.

TEST KITCHEN TIP

No need for a special deviled-egg serving plate! To steady the egg halves, you can cut a thin slice off the bottom of each, eliminating any tipping or rolling.

Easy Ever yday Cooking

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Apple & Spice Overnight Oatmeal 0–0

P r e p 5 m i n

C h i l l 8 h r

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Ser ves 1

This version of overnight oats leans on shredded apples, cinnamon, and yogurt for its sweet taste and thick, creamy texture. Think of the recipe as a formula and feel free to swap in whatever fresh fruits and ground spices you have on hand and like best.

½ cup plain nonfat Greek yogurt

1. In a storage container, combine the oats, yogurt, and cinnamon. Cover and refrigerate overnight.

⅛ tsp ground cinnamon

2. Before serving, stir in the apple.

¼ cup rolled oats

1 small apple, unpeeled, shredded

Easy Ever yday Cooking

Per serving (about 1¼ cups) 221 Cal, 2 g Total Fat, 0 g Sat Fat, 42 mg Sod, 38 g Total Carb, 19 g Sugar, 6 g Fib, 15 g Prot.

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Soba Salad with Shrimp & Cabbage 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

This refreshing salad is full of veggie crunch and sweet shrimp. It holds up well for up to 2 days in the fridge, too. When you’re slicing the cabbage, try to cut it as thinly as possible so that it incorporates well into the noodles.

1 lb frozen peeled and deveined shrimp, thawed 6 oz soba noodles 3 tbsp rice vinegar 1 tsp toasted sesame oil 1 tsp sriracha ½ tsp salt 1 medium garlic clove, grated 2 cups very thinly sliced green cabbage ⅔ cup thinly sliced scallions 1 large carrot, shredded

1. Fill a Dutch oven with water and bring to a boil. Add the shrimp and cook until just cooked through, 2 to 3 minutes. Using a slotted spoon, transfer the shrimp to a colander and rinse with cold water. Set the shrimp aside. 2. Add the noodles to the boiling water and cook according to the package directions, being careful not to overcook. Drain the noodles and rinse with cold water. 3. Meanwhile, in a large bowl, whisk the vinegar, oil, sriracha, salt, and garlic. Add the noodles, shrimp, cabbage, scallions, and carrot and toss gently to coat. Per serving (1¾ cups) 282 Cal, 6 g Total Fat, 1 g Sat Fat, 936 mg Sod, 39 g Total Carb, 4 g Sugar, 4 g Fib, 22 g Prot.

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Chinese-Inspired Egg Drop Soup with Corn 0–0

P r e p 5 m i n

C o o k 1 0 m i n

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Ser ves 2

Your favorite Chinese-takeout egg drop soup is easier than you think to make at home. We love adding corn for extra body; you could also stir in sliced shiitake mushrooms, baby spinach, or bean shoots if you like.

2 cups low-sodium chicken broth 1 tbsp cornstarch ½ tsp ground ginger ¼ tsp garlic powder 2 eggs ½ cup frozen corn kernels ½ tsp toasted sesame oil 2 scallions, thinly sliced, white and green parts separated ¼ tsp salt ⅛ tsp black pepper

Easy Ever yday Cooking

1. In a medium saucepan, whisk the broth, cornstarch, ginger, and garlic powder. In a small glass measuring cup, beat the eggs. Simmer the broth over medium heat, stirring occasionally. 2. Using a whisk or wooden spoon, rapidly stir the simmering broth in a circle to make a whirlpool. Slowly drizzle in the eggs, continuing to stir the broth, so the eggs cook in small ribbons. Stir in the corn, white scallion parts, oil, salt, and black pepper. Before serving, garnish with the green scallion parts.. Per serving (1¼ cups) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

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Honey-Sesame Broccoli 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

This broccoli side dish comes together in a flash and is a great way to get kids to try new flavors. You can also stir in other vegetables such as red bell peppers or carrot coins to add color and texture with the same delicious coating.

4 cups fresh or frozen small broccoli florets 2 tbsp soy sauce 1 tbsp honey 2 tsp toasted sesame oil 2 tsp toasted sesame seeds 1 medium garlic clove, crushed with a garlic press

1. In a large saucepan, bring 1 inch of water to a boil. Arrange the broccoli in a steamer basket. Set the basket in the pan. Cover and steam until the broccoli is crisp-tender, about 4 minutes. 2. Meanwhile, in a serving bowl, stir the soy sauce, honey, oil, sesame seeds, and garlic. Add the broccoli and toss until well combined. Per serving (1 cup) 70 Cal, 3 g Total Fat, 0 g Sat Fat, 455 mg Sod, 9 g Total Carb, 5 g Sugar, 2 g Fib, 3 g Prot.

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Double-Chocolate Doughnuts 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 6

These rich, moist whole-wheat doughnuts get a double dose of chocolaty goodness from cocoa powder in the batter and a finishing drizzle of melted chocolate over the top. The doughnuts are best enjoyed the same day they’re baked (not a problem if there are kids, roommates, or guests in the house).

Cooking spray ¾ cup whole-wheat pastry flour 3 tbsp unsweetened cocoa powder 2½ tbsp sugar ¾ tsp baking powder ¼ tsp salt 1 large egg ⅔ cup unsweetened applesauce 1 tsp vanilla extract 3 tbsp semisweet chocolate chips

1. Preheat the oven to 375°F. Lightly coat a silicone doughnut pan with 6 slots (¼-cup capacity each) with cooking spray. 2. In a medium bowl, whisk the flour, cocoa, sugar, baking powder, and salt. In another medium bowl, whisk the egg, applesauce, and vanilla. Add the applesauce mixture to the flour mixture and stir until well combined. Scrape the batter into a medium resealable plastic bag. Snip a hole in 1 bottom corner of the bag and pipe the batter evenly into the prepared pan, smoothing the top. Bake until a toothpick inserted into the center of each doughnut comes out clean, about 15 minutes. Let cool in the pan for 2 minutes. Remove the doughnuts from the pan and let cool to room temperature. 3. In a small microwave-safe bowl, microwave the chocolate chips on High, stirring every 20 seconds, until melted, about 45 seconds. Drizzle the chocolate over the doughnuts. Per serving (1 doughnut) 134 Cal, 3 g Total Fat, 1 g Sat Fat, 170 mg Sod, 25 g Total Carb, 11 g Sugar, 3 g Fib, 4 g Prot.

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If you have leftovers, you can refresh them by heating in the microwave for about 5 seconds—just long enough to soften the doughnut without completely melting the topping.

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Creamy Tomato-Basil Soup 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

This soup gets its creaminess from canned white beans and sautéed onions, which—when puréed—lend velvety, silky texture. If you have fresh basil on hand, it offers prime herb flavor. If not, dried basil works, too, and adds a little earthiness to the finished flavor of the soup.

2 tbsp olive oil 1½ cups chopped onion 1 cup reduced-sodium fat-free vegetable broth 2 (14.5-oz) canned diced tomatoes, undrained 1 (15-oz) can great Northern beans, rinsed and drained ½ tsp salt ½ cup chopped fresh basil, plus more for garnish, or 2 tsp dried basil ½ tsp coarsely ground black pepper

1. In a medium saucepan, heat the oil over medium. Add the onion and cook, stirring occasionally, until almost tender, about 8 minutes. Add the broth, tomatoes, beans, and salt. Increase heat to medium-high. Bring to a boil and cook for 5 minutes. Stir in the basil. 2. Pour the soup into a blender and purée until smooth. (Or,using an immersion blender, purée the soup in the pot.) Season to taste with salt and black pepper. Divide the soup among 4 bowls. Garnish with the basil and black pepper. Per serving (about 1⅓ cups) 236 Cal, 7 g Total Fat, 1 g Sat Fat, 948 mg Sod, 35 g Total Carb, 10 g Sugar, 8 g Fib, 10 g Prot.

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hocolate Quinoa C Crunch Bark 0–0

P r e p 5 m i n

C o o k 5 m i n

Chill 2hr

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Ser ves 16

If you haven’t tried puffed quinoa yet you’re in for a treat. It’s the quinoa equivalent of popcorn or puffed rice. It’s wonderful in sweet recipes like this, as well as in granola and yogurt parfaits, and is also delicious as a crunchy topping for savory salads and soups.

1 cup dark chocolate chips or chopped dark chocolate

1. Line the bottom of an 8-inch square baking pan with parchment paper or wax paper.

2 cups quinoa pop or puffed quinoa, divided

2. In a large microwave-safe glass bowl, microwave the chocolate in 30-second intervals, stirring well after each, until the chocolate is completely melted and smooth. Stir in all but 2 tbsp of the quinoa pop or puffed quinoa. Spread the mixture evenly in the prepared pan. Sprinkle the remaining 2 tbsp quinoa pop and the salt on top.

2 tsp coarse sea salt

3. Let the bark cool completely at room temperature for at least 2 hours or overnight. Remove the parchment from the pan. Cut or break the bark into 16 squares. Store the bark in a airtight container at room temperature. (You can also top this bark with chopped dried fruit, nuts, or sprinkles—though they will affect your PersonalPoints™ value.) Per serving (1 piece) 00 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 0 g Prot.

You can find puffed or popped quinoa online and at most healthfood stores, but you can also make your own at home! Heat a wide

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heavy-bottomed sauté pan over medium-high heat until extremely hot. Pour in uncooked quinoa, spreading it into a single layer. Shake the pan regularly and let the quinoa pop for 1 to 2 minutes. You’ll know it’s done when it smells nutty and the popping has slowed (like when you make popcorn).

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Apple-Braised Chicken 0–0

P r e p 2 0 m i n

C o o k 5 5 m i n

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Ser ves 4

This autumn-inspired meal is a great way to make use of freshly picked apples. It’s excellent served with quick-cooking couscous, which absorbs some of the delicious pan sauce. To amp up the flavor of the couscous, try swapping in broth for water.

2 tsp olive oil 4 (4-oz) boneless skinless chicken breasts 1 tbsp all-purpose flour 2 large red onions, sliced 1 tsp kosher salt ¼ tsp freshly ground black pepper 1½ cups apple cider 1 cup fat-free reduced-sodium chicken broth 1 tsp Dijon mustard 2 large Granny Smith apples, sliced 1 tbsp finely chopped fresh sage 4 tsp chopped fresh parsley

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1. In a large nonstick skillet, heat the oil over medium-high. Sprinkle the chicken on both sides with the flour and cook, turning once, until browned, 3 to 5 minutes per side. Transfer to a plate. 2. Add the onions, salt, and black pepper to the same pan. Reduce heat to medium-low and cook, stirring frequently, until the onions are softened, 8 to 10 minutes. 3. Add the cider, broth, and mustard and stir to combine. Return the chicken to the pan. Increase heat to medium-high and bring to a boil. Cook, uncovered, for 15 minutes. 4. Add the apples and sage to the pan. Turn the chicken over and stir the apples and onions. Cook, uncovered, until the chicken is cooked through, 10 to 12 minutes. Sprinkle with the parsley. Per serving (1 chicken breast and ¾ cup apple mixture) 290 Cal, 6 g Total Fat, 1 g Sat Fat, 684 mg Sod, 35 g Total Carb, 24 g Sugar, 5 g Fib, 28 g Prot.

Apples will last a week at most if you leave them out on a countertop. But stash them in the crisper drawer in the fridge and they’ll stay fresh, crisp, and delicious for about a

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Slow-Cooker Poached Eggs Ranchero 0–0

P r e p 5 m i n

C o o k 8  h r, 2 0 m i n

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Ser ves 6

The rich scratch-made tomato sauce—featuring fire-roasted tomatoes—develops amazing flavor in the slow cooker. Consider doubling the sauce and keeping a batch in the freezer to use for other dishes. To amp up the veggies, stir in some baby spinach leaves into the sauce just before adding the eggs.

1 (28-oz) can fire-roasted crushed tomatoes (no salt added) 2 cups fat-free reduced-sodium chicken broth ¾ cup chopped yellow or white onion 2 tbsp chili powder 1 tbsp ground cumin 1 canned chipotle chile in adobo sauce, stemmed, seeded, and chopped, plus 2 tsp sauce 2 tsp finely chopped garlic 2 tsp sugar ½ tsp kosher salt 12 large eggs Black pepper, for garnish Fresh cilantro, for garnish

1. In a 4- to 5-quart slow cooker, mix the tomatoes, broth, onion, chili powder, cumin, chipotle chile, adobo sauce, garlic, sugar, and salt. Cover and cook on Low for 8 hours. (The sauce can stay on the Warm setting for up to 3 hours.) 2. Increase the setting on the slow cooker to High. Cook the sauce, covered, until bubbling, about 10 minutes. 3. Crack 1 egg into a small cup or ramekin. Using the lip of the cup, create a small well in the sauce and slip the egg into the sauce. Repeat with additional eggs, using only as many eggs as will fit without touching (4 to 6 eggs, depending on the shape of the slow cooker). Cover and cook on High until the egg whites are set but the yolks are runny, 5 to 6 minutes. Using a large slotted spoon, transfer the eggs to a plate and cover to keep warm. Repeat with the remaining eggs. 4. Divide the sauce among 6 bowls. Top each bowl with 2 eggs. Garnish with black pepper and cilantro. Per serving (2 eggs and ¾ cup sauce) 209 Cal, 11 g Total Fat, 3 g Sat Fat, 607 mg Sod, 12 g Total Carb, 7 g Sugar, 4 g Fib, 16 g Prot.

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One-Pot Taco Pasta 0–0

P r e p 1 5 m i n

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C o o k 2 0 m i n

Ser ves 4

Combine two family favorites—pasta night and taco night—into one memorable meal! Legume-based pasta offers a protein and fiber boost and releases lots of starch into the sauce for a luscious, creamy effect. The finished dish has a little kick; for sensitive taste buds, look for mild tomatoes with green chiles.

Cooking spray 12 oz extra-lean (96%) ground beef 1 cup chopped onions 3 garlic cloves, finely chopped 1 tsp ground cumin ½ tsp kosher salt 1 (10-oz) can diced tomatoes with green chiles 1 (8.8-oz) box yellow lentil spaghetti ½ cup shredded reduced-fat (50%) sharp cheddar

oat a large nonstick skillet with cooking spray and heat over C medium-high. Cook the beef, onion, garlic, cumin, and salt, stirring frequently to crumble the meat, until the beef is browned, about 5 minutes. 2. Add the tomatoes and 2½ cups water and bring to a boil. Break the pasta in half and add to the pan. Stir gently to combine. Cover and reduce heat to medium-low. Cook until the pasta is tender and most of the liquid is absorbed, 10 to 12 minutes. 3. Remove the pan from heat. Top the pasta with the cheese, pico de gallo, and jalapeños (if using).

½ cup pico de gallo ¼ cup chopped pickled jalapeños (optional)

If you don’t have yellow lentil spaghetti, feel free to

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switch it up with what you have on hand, or choose from different options at the store. Red or green lentil pasta would also be delicious in this recipe.

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Fruit Salad with Brioche Croutons 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 6

Add a little something extra to your go-to fruit salad with these crispy, cinnamony, buttery bits of brioche. They taste just as good with a mix of stone fruit (such as peaches, cherries, apricots, and plums) as they do with berries or mango and other tropical fruit.

Cooking spray (butter flavored) 2 cups cubed brioche bread, crusts removed 1 tsp cinnamon 1 tsp sugar 3 cups chopped mango 3 cups mixed berries 1 tsp lemon zest

1. Preheat the oven to 350°F. Line a small baking sheet with parchment paper. 2. Spread the bread cubes in a single layer on the prepared pan. In a small bowl, combine the cinnamon and sugar. Lightly coat the bread with cooking spray. Sprinkle the bread with the cinnamon sugar and toss to coat. Bake the bread until golden brown and crisp, 10 to 12 minutes. Let cool slightly on the pan. 3. While the bread is toasting, in a large bowl, combine the fruit with the lemon zest. Divide the fruit salad among 6  bowls. Top each bowl with the croutons.

You can make the croutons up to a day ahead—just let them cool

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completely and store in an airtight container at room temperature. You can use the same method to make savory croutons for salads by swapping salt and grated Parmesan for the cinnamon sugar.

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Shrimp & Sausage Jambalaya 0–0

P r e p 2 0 m i n

C o o k 5 0 m i n

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Ser ves 6

Jambalaya is a Creole dish made with cooked rice, tomatoes, onions, green bell peppers, and a variety of other interchangeable ingredients. In this one-pot version, we layer the flavors as they cook. Adjust the spice level as you like by changing the amount of cayenne pepper or adding your favorite hot sauce to your own bowl.

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

1. In a Dutch oven, melt the butter over medium heat. Cook the onion, bell pepper, celery, and garlic, stirring occasionally, until softened, 7 to 8 minutes. Add the kielbasa and cook for 3 minutes, stirring often. 2. Add the rice and cook, stirring frequently, until lightly toasted, about 2 minutes. Add the tomatoes with liquid, broth, thyme, and cayenne and bring to a boil. Cover and reduce heat to mediumlow. Simmer until the rice is tender, about 30 minutes.

1½ cups long-grain white rice

3. Add the shrimp and cook until just opaque in the centers and all the liquid has been absorbed, 5 to 7 minutes.

1 (28-oz) can peeled whole tomatoes, broken up

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.

1 (14.5-oz) can fat-free reducedsodium chicken broth ¾ tsp dried thyme ¼ tsp cayenne pepper 1 pound medium shrimp, peeled and deveined

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Wondering how to break up whole tomatoes in a can without lots of mess and tomato juice everywhere? Use kitchen shears—directly in the can—to snip the tomatoes into smaller pieces.

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Roasted Butternut Squash Steaks with Brown Butter & Sage 0–0

P r e p 1 0 m i n

C o o k 3 0 m i n

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Ser ves 6

Luscious, nutty brown butter with sage brushed on beautiful slabs of roasted butternut squash gives this favorite seasonal vegetable a yummy upscale edge. This dish makes a fantastic holiday (or any day) side and can double as a vegetarian main course.

1 large butternut squash (3 lb) 2 tbsp melted butter 1 tsp kosher salt 1 tsp finely chopped garlic 1 tbsp chopped fresh sage, plus more for garnish ½ tsp fresh lemon juice

1. Preheat the oven to 400°F. Line a small baking sheet with parchment paper. 2. Divide the squash into 2 pieces, separating the rounded bottom portion from the straight top portion. Reserve the bottom portion for another use. Trim the end of the top potion. Peel the squash and slice into six ¼-inch-thick slabs. 3. In a small bowl, stir the butter, salt, garlic, and sage. Using a basting brush, spread the butter and sage on both sides of the squash slices. Arrange the slices on the prepared pan. 4. Bake until golden brown, about 30 minutes, flipping once halfway through cooking. Before serving, garnish with additional sage and sprinkle with lemon juice.

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Slow- Cooker Ropa Vieja page 00

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Slow-Cooker Ropa Vieja 0–0

P r e p 3 0 m i n

C o o k 8  h r

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Ser ves 12

If you thought flank steak was only for grilling and slicing, you were wrong! Named for the way the beef shreds into strands in the rich sauce, this simple Cuban-inspired recipe, with its sweet and tangy sauce, is a total crowd-pleaser. Serve rice on the side to soak up the sauce.

1½ cups fat-free reduced-sodium chicken broth ¼ cup apple cider vinegar 1 tbsp ground cumin 1 tsp mild paprika, preferably smoked 1 tsp kosher salt ½ tsp freshly ground black pepper ¼ tsp cayenne pepper, or more to taste 2 (1½-lb) lean flank steaks, trimmed 2 medium red onions, thinly sliced into rings

1. In a 5- or 6-quart slow cooker, whisk the broth, vinegar, cumin, paprika, salt, black pepper, and cayenne. Add the steaks, onions, bell peppers, apples, celery, and garlic, distributing the vegetables and apples under, between, and over the steaks. Cover and cook on Low until the beef is fork-tender, about 8 hours. 2. Transfer the beef to a cutting board and let rest for 10 minutes. Using 2 forks, shred the beef along the grain. Return the beef to the slow cooker and stir in the cilantro. (The beef and sauce can be kept on the Warm setting for up to 4 hours.) Per serving (about 1¼ cups) 199 Cal, 6 g Total Fat, 2 g Sat Fat, 329 mg Sod, 9 g Total Carb, 5 g Sugar, 2 g Fib, 26 g Prot.

2 large red bell peppers, seeded, cored, and chopped 2 medium apples, peeled, cored, and shredded using the large holes of a box grater 3 medium celery stalks, thinly sliced 3 medium garlic cloves, finely chopped ½ cup (packed) chopped fresh cilantro leaves You can also turn this beef into an

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amazing taco filling. It’s a great way to change up taco night.

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Air-Fryer Green Bean Fries with Marinara 0–0

P r e p 1 5 m i n

C o o k 2 0 m i n

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Ser ves 4

Here’s an unexpected happy hour snack or a great side dish to serve alongside spaghetti and meatballs. We suggest serving the beans with marinara sauce for dipping, but you could swap in your favorite dip or dressing for the marinara or leave it out altogether.

Cooking spray

1. Rinse the green beans and drain well. Pat the green beans dry.

1 lb fresh green beans, trimmed

2. In a shallow baking dish, combine the panko, cheese, garlic powder, oregano, lemon zest, and salt. In a second shallow dish, add the beaten egg. In a third shallow dish, add the flour.

½ cup panko breadcrumbs 2 tbsp grated pecorino 1½ tsp garlic powder ½ tsp dried oregano ½ tsp lemon zest ½ tsp kosher salt 1 egg, beaten 1 tbsp flour ¾ cup marinara sauce

3. Preheat the air fryer to 400°F. Working in batches (to avoid overcrowding the air-fryer basket), roll the green beans in the flour, then dip in the egg, and then roll in the panko until coated. Spray the green beans with cooking spray. Cook the green beans in the air fryer until crispy and browned, about 5 minutes. Repeat with the remaining green beans. Serve the green beans with the marinara.

Don’t forget to preheat your air fryer! It helps speed up the cooking

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process. And for maximum crispiness, don’t crowd the food. That means cooking in small batches so there’s plenty of room for the air to circulate and the food to get crispy all over. —Coach …

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Air-Fr yer Green Bean Fries with Marinara page 00

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Instant Pot® Lasagna Soup 0–0

P r e p 5 m i n

C o o k 2 5 m i n

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Ser ves 6

The cooking time for this Instant Pot recipe produces noodles that are slightly al dente. For more tender noodles, boil the soup on the Sauté setting for a few minutes after releasing the pressure. If you like a little heat, sprinkle a pinch of crushed red pepper on top before serving.

Cooking spray 1 cup chopped onions 3 medium garlic cloves, finely chopped 8 oz cooked chicken sausages, thinly sliced 6 oz lasagna noodles (about 7), broken into pieces 4 cups no-salt-added chicken stock 2 cups jarred fat-free marinara sauce 1 cup water ½ tsp kosher salt ½ tsp black pepper, plus more 6 tbsp shredded Parmesan

1. Press Sauté on a 6-quart Instant Pot. When Hot is displayed, spray the bottom of the pot with cooking spray. Cook the onion and garlic, stirring, until the onion is softened, about 3 minutes. Add the sausage and cook, stirring frequently, for 2 minutes. Stir in the noodles, stock, marinara sauce, water, salt, and pepper. 2. Lock the lid, making sure the vent is closed. Press Pressure Cook and select High Pressure; set the cooking time for 3 minutes. 3. When the time is up, press Cancel to turn off the pot. Move the steam release valve to the Venting position to quickly release pressure. Remove the lid and ladle the soup into bowls. Sprinkle with the cheese; season with more black pepper. Per serving (1½ cups soup and 1 tbsp cheese) 237 Cal, 5 g Total Fat, 2 g Sat Fat, 733 mg Sod, 32 g Total Carb, 6 g Sugar, 3 g Fib, 16 g Prot.

This recipe calls for regular lasagna noodles (not to be con-

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fused with no-cook lasagna noodles), but you can use 6 ounces of any pasta you have on hand, including a combination of shapes if you have little bits of this and that.

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Lemon-Oregano Chicken with Olives & Potatoes 0–0

P r e p 1 5 m i n

C o o k 5 5 m i n

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Ser ves 6

For best results, use a large pan that will accommodate the chicken and vegetables in one layer. This allows the heat to circulate, letting steam escape so that the food browns nicely. If necessary, use two pans to give the ingredients plenty of space.

½ cup fresh lemon juice (from about 3 lemons)

1. Preheat the oven to 425°F. Spray a large sheet pan with cooking spray.

3 medium garlic cloves, finely chopped

2. In a small bowl, whisk the lemon juice, garlic, oregano, oil, salt, and pepper.

1 tbsp dried oregano 2 tsp extra-virgin olive oil 1 tsp kosher salt ¾ tsp coarsely ground black pepper 6 skinless boneless chicken thighs (about 1¾ lb) 1¾ lb white potatoes, cut lengthwise into 1-inch-thick wedges

3. Place the chicken, potatoes, onion, artichoke hearts, and olives in the roasting pan; drizzle with the lemon mixture. Roast until the chicken is cooked through and the vegetables are tender and browned, 50 to 55 minutes. Per serving (1 chicken thigh and ⅙ of the vegetables) 374 Cal, 15 g Total Fat, 4 g Sat Fat, 606 mg Sod, 32 g Total Carb, 3 g Sugar, 6 g Fib, 28 g Prot.

1 large onion, root left intact and cut into 6 wedges 10 oz halved baby artichokes, fresh or frozen (thawed and patted dry) 12 small oil-cured black olives, pitted

Whether they’re fresh or frozen, baby artichokes are

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actually fully mature artichokes that are edible in their entirety. Unlike large artichokes, the leaves are soft and tender and there’s no choke to scoop out.

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Mint Tabbouleh with Tofu 0–0

P r e p 2 5 m i n

C o o k 3 5 m i n

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Ser ves 4

Bulgur’s nutty flavor and chewy texture pair beautifully with crisp vegetables and fresh herbs. This tabbouleh includes tofu, which makes it hearty enough to serve as a main dish. TKTKTK.

½ pound firm tofu 1¼ cups water 1 cup wheat bulgur 2 medium tomatoes, finely chopped ½ medium cucumber, peeled, seeded, and finely chopped 6 medium scallions, finely chopped ½ cup chopped mint leaves ¼ cup chopped flat-leaf parsley ¼ cup fresh lemon juice 2 tsp extra-virgin olive oil ¾ tsp kosher salt ½ tsp freshly ground black pepper

1. Press the tofu to drain some of its liquid. This can be done by placing it between two plates, then placing a heavy book or a few cans on the top plate, and leaving it for 30 to 40 minutes, checking periodically and draining any water that accumulates. After the tofu is drained, cut it into ¼-inch pieces. 2. Meanwhile, in a large saucepan, bring the water to a boil. Stir in the bulgur, then remove from the heat. Cover and let stand until the water is absorbed, 25 to 30 minutes. 3. In a large bowl, combine the tomatoes, cucumber, scallions, mint, parsley, lemon juice, oil, salt, and pepper. Add the bulgur; toss to combine. Gently fold in the tofu and serve at once. Or refrigerate the dish, covered, until well chilled, at least 2 hours. Let stand at room temperature for about 10 minutes before serving. Per serving (2¼ cups) 236 Cal, 7 g Total Fat, 1 g Sat Fat, 456 mg Sod, 40 g Total Carb, 3 g Sugar, 6 g Fib, 10 g Prot.

Pressing tofu packed in water is essential if you want it to absorb flavors and/or crisp up when you cook it. To skip this

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process, look for pre-pressed (or “water-drained”) tofu at the grocery store. Because it’s not packed in water, there’s no need to drain and press before using.

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Middle Eastern Turkey Burger with Israeli Salad 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

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Ser ves 4

Lightly spiced turkey burgers are paired with a juicy, fresh tomato and cucumber salad in this easy Middle Eastern–inspired dish.

Burger Cooking spray 1 lb lean ground turkey ⅓ cup combined chopped parsley and mint 1 tsp cumin 1 tsp coriander 2 tbsp minced red onion 1 tsp kosher salt

1. In a large bowl, gently mix the turkey, parsley, mint, cumin, coriander, and onion. Form the mixture into 4 patties and season with salt. 2. Coat a grill or grill pan with cooking spray and heat over medium high heat. Cook the patties until a meat thermometer inserted in the middle reads 165°F, 4 to 5 minutes per side. 3. While the burgers cook, in a medium bowl combine the Israeli salad ingredients.

Optional bun, feta cheese, lettuce, and tomato for serving

4. Serve the burgers topped with the salad, or on a bun topped with feta, lettuce, and tomato, if desired.

Israeli Salad

Per serving (1 burger and ½ cup salad) 000 Cal, 00 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

1 cup diced cucumber 1 cup diced tomato ¼ cup diced red onion 1 tbsp lemon juice 1 tbsp olive oil ½ tsp kosher salt Pinch black pepper

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Slow-Cooker Green Pork Chili 0–0

P r e p 1 0 m i n

C o o k 7  m i n

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Ser ves 8

In this five-ingredient chili, the slow cooker does all the work. Salsa verde and ground cumin amp up the flavor, which the creamy beans soak up over the long cook time. Be sure to cut the pork into large chunks; because the meat is so lean, smaller pieces are likely to dry out.

1 pound dry great northern beans, unsoaked (about 2 cups) 6 cups no-salt-added chicken stock 1½ cups salsa verde 1 tbsp ground cumin 1 tsp kosher salt 1 tsp black pepper 2 (1-lb) pork tenderloins, each cut crosswise into 3 pieces ½ cup cilantro leaves (optional)

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1. In a slow cooker, combine the beans, stock, salsa verde, cumin, salt, and pepper. Add the pork. Cover and cook on Low until the beans and pork are tender, 7 to 8 hours, or on High for 4 to 5 hours. 2. Remove the pork from the slow cooker and shred with 2 forks. Remove 1 cup beans with a slotted spoon and transfer to a bowl. Mash the beans with a fork until smooth; stir into the chili. Return the pork to the chili and stir gently to combine. Top with the cilantro, if desired. Per serving (about 1⅓ cups) 358 Cal, 5 g Total Fat, 2 g Sat Fat, 793 mg Sod, 38 g Total Carb, 3 g Sugar, 12 g Fib, 39 g Prot.

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One-Pot Pasta with Cauliflower, Lemon & Capers 0–0

P r e p 2 0 m i n

C o o k 1 5 m i n

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Ser ves 4

No colander needed! Just remember to stir frequently while the pasta cooks and the sauce forms. It’s the stirring that enables the starches to do their job, uniting all the ingredients and creating a thick, rich sauce. It also helps prevent everything from sticking.

1 tbsp olive oil 3 medium garlic cloves, thinly sliced ¼ tsp red pepper flakes 8 oz whole-wheat penne 1 small head of cauliflower, cut into bite-size florets (about 4 cups) 3 cups water 1 tsp finely grated lemon zest ¼ cup fresh lemon juice 1 tsp kosher salt ¼ tsp black pepper 1½ tbsp capers ¼ cup grated Pecorino Romano ¼ cup chopped parsley

1. In a large, heavy pot or Dutch oven over medium heat, warm the oil. When the oil shimmers, add the garlic and red pepper; cook, stirring, until fragrant, about 1 minute. 2. Add the pasta, cauliflower, water, lemon zest, lemon juice, salt, and pepper to the pot; increase the heat to high and bring to a boil. Cook, uncovered, stirring frequently, until the pasta is al dente, the cauliflower is completely soft and beginning to break down, and the liquid has reduced to a thick, saucy consistency, 10 to 12 minutes (if the pasta starts to stick together before it’s fully cooked, add an additional ½ cup water). 3. Remove the pot from the heat and stir in the capers; cover and let sit for 2 minutes. Sprinkle with the cheese and parsley. Per serving (1½ cups) 271 Cal, 6 g Total Fat, 2 g Sat Fat, 790 mg Sod, 48 g Total Carb, 2 g Sugar, 8 g Fib, 11 g Prot.

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Instant Pot® Butter Chicken 0–0

P r e p 2 0 m i n

C o o k 3 0 m i n

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Ser ves 4

We use far less butter than most recipes to infuse our version of the saucy Indian dish with buttery flavor. (And we use light butter.) A little bit of coconut milk stirred in at the end lends even further richness. Go for full-fat milk here for the best flavor; you need only a little.

1½ tbsp light butter 1 tbsp finely chopped peeled ginger 5 large garlic cloves, finely chopped ¼ cup tomato paste 2 tsp garam masala 1 tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric 1 cup no-salt-added chicken stock, divided 1 pound boneless skinless chicken breast, cut into bite-sized pieces 1 tsp kosher salt 2 tbsp all-purpose flour ½ cup unsweetened coconut milk 2 cups cooked brown rice ¼ cup chopped cilantro

Easy Ever yday Cooking

1. Press Sauté on a 6-quart or larger Instant Pot. When Hot is displayed, melt the butter, stirring. Add the ginger and garlic to the pot; cook, stirring, until fragrant, 1½ to 2 minutes. Add the tomato paste, garam masala, cumin, coriander, and turmeric; cook, stirring constantly, for 1 minute. Add ¾ cup stock, scraping the bottom of the pot to loosen any browned bits. Stir in the chicken and salt. 2. Turn the pot off. Lock the lid, making sure the vent is closed. Press Pressure Cook or Manual and select High Pressure; set the cooking time for 7 minutes. When the time is up, press Cancel to turn off the pot. Allow the pressure to naturally release for 10 minutes, then quick-release any remaining pressure. 3. In a small bowl, whisk the flour and remaining ¼ cup stock. Press Sauté and bring the mixture to a boil. Stir in the flour mixture and coconut milk; boil until slightly thickened, about 2 minutes. Serve over the rice; garnish with the cilantro. Per serving (½ cup rice and about 1 cup chicken mixture) 358 Cal, 12 g Total Fat, 7 g Sat Fat, 715 mg Sod, 32 g Total Carb, 2 g Sugar, 3 g Fib, 30 g Prot.

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Breakfast Strata with Corn & Crab page 00

Easy Everyday Cooking

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Breakfast Strata with Corn & Crab 0–0

P r e p 1 0 m i n

C o o k 2 0 m i n

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Ser ves 6

Here’s a breakfast or brunch dish that looks impressive and feels a little indulgent because of the crab. The truth is, it couldn’t be easier to pull off. This recipe is a good one to have in your repertoire for special occasions or when guests are coming over.

6 large eggs 1⅓ cups fat-free skim milk ¼ cup chopped fresh parsley ¼ cup chopped fresh basil 3 tbsp grated Parmesan ¾ tsp kosher salt ¼ tsp black pepper 2 tsp olive oil 1 cup fresh corn kernels ½ cup sliced scallions 6 oz reduced-calorie wheat sandwich bread, cubed

1. Preheat the oven to 425°F. In a medium bowl, whisk the eggs until lightly beaten. Whisk in the milk, parsley, basil, Parmesan, salt, and pepper; set aside. 2. Heat the oil in a 10-inch cast-iron skillet over medium heat. Add the corn and scallions; cook 2 minutes. Add the bread; cook until the bread starts to brown, tossing occasionally, about 3 minutes. Remove the pan from the heat. Scatter the crabmeat over the top; pour the egg mixture evenly over the bread mixture. Place the pan in the oven. Bake until set, 15 to 18 minutes. Cut the strata into 6 wedges. Per serving (1 wedge) 236 Cal, 9 g Total Fat, 3 g Sat Fat, 596 mg Sod, 21 g Total Carb, 6 g Sugar, 4 g Fib, 21 g Prot.

8 oz lump crabmeat

TEST KITCHEN TIP

Easy Ever yday Cooking

To remove the fishiness from crab, or from any fish or seafood, soak it in milk for 20 minutes. Drain and, voilà, the fishy odor is gone and you can proceed with your recipe.

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Super Meatball Subs 0–0

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C o o k 2 5 m i n

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Ser ves 8

Here’s a pro tip: Scoop out some of the inner part of the bread to create a better space for the meatballs, so they don’t fall out of the sandwich when you bite into it. And if you’re feeling fancy, top the sandwich with fresh basil.

1. Place the oven racks in the top third of the oven; preheat to 350°F. Line 2 baking sheets with parchment paper or foil that’s been coated with cooking spray.

Cooking spray 1 lb extra-lean ground turkey breast ½ cup seasoned Italian breadcrumbs

2. In a large bowl, combine the turkey, breadcrumbs, Parmesan, egg, Italian seasoning, and salt. Using a tablespoon to scoop out the turkey mixture, gently shape into a small meatball and place on the prepared baking sheet; repeat with the remaining turkey mixture to make 32 meatballs. Bake, shaking the pans every 5 minutes to promote even browning, 10 to 15 minutes.

¼ cup grated Parmesan 1 large egg 1½ tsp Italian seasoning 2 tsp kosher salt 2 (10-inch) loaves Italian bread (about 20 oz) 24 oz tomato sauce ½ cup shredded part-skim mozzarella

3. While the meatballs are cooking, slice each loaf of bread into 4 equal pieces. 4. When the meatballs are done, remove from the baking sheets. Place the bread on the same baking sheets; top each with 4 meatballs. Spoon about 3 tablespoons sauce over the meatballs in each sandwich; top each with 1 tablespoon mozzarella. Bake until the cheese is melted and the sandwiches are heated through, 5 to 7 minutes. Per serving (1 sandwich) 331 Cal, 6 g Total Fat, 2 g Sat Fat, 1,609 mg Sod, 44 g Total Carb, 7 g Sugar, 3 g Fib, 26 g Prot.

If you follow the recipe exactly, you’ll be left with a few extra meatballs.

W W COACH TIP

And that’s just what you need to crumble into marinara sauce and toss with pasta for a quick cheater’s Bolognese. —Coach...

Easy Ever yday Cooking

Super Meatball Subs page 00

Easy Everyday Cooking

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Instant Pot® MoroccanSpiced Lentil Stew 0–0

P r e p 1 0 m i n

C o o k 1 8  m i n

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Ser ves 6

An Instant Pot makes quick work of this super-flavorful lentil stew. A mix of spices and fire-roasted tomatoes—together with the reliable flavors of mirepoix (onion, carrot, and celery)—combine to make an excellent cold-weather staple you can put on repeat.

1 tsp olive oil 2 cups chopped onion 1 cup chopped carrot 1 cup chopped celery 1 tbsp kosher salt 1 tbsp finely chopped garlic 1 bay leaf 1 tbsp cumin seeds 1 tbsp ground coriander 2 tsp smoked paprika 1½ cups French green lentils

1. Add olive oil to the Instant Pot insert and set on the Medium Saute function. Add the onion, carrot, celery, and salt and cook for 5 to 7 minutes. 2. Add the garlic, bay leaf, cumin seeds, coriander, and smoked paprika and cook for 1 minute. Turn off the Saute function and add the lentils, tomatoes, and broth. Set Instant Pot to Manual, High Pressure and set for 18 minutes. 3. When finished cooking, set the valve to quick release. Stir in the lemon juice and garnish with parsley and cilantro to serve. Per serving (about 1½ cups) 000 Cal, 00 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

1 (28-oz) can fire-roasted diced tomatoes 4 cups low-sodium chicken or vegetable broth 1 tsp fresh lemon juice Parsley and cilantro (for garnish)

TEST KITCHEN TIP

Some grocery stores sell pre-chopped, ready-to-use mirepoix (celery, carrot, and onion). If you’re in a hurry, or just don’t want to chop vegetables tonight, give it a try.

Easy Ever yday Cooking

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Air-Fryer Spice-Rubbed Salmon 0–0

P r e p 2 m i n

C o o k 1 0 m i n

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Ser ves 2

The air fryer works wonders with salmon, delivering a slightly crisp exterior and juicy, silky interior. This recipe is excellent served with your favorite broccoli side. To ensure the spices distribute evenly, combine them in a bowl first, instead of trying to sprinkle them on the fish individually.

Cooking spray ¼ tsp chili powder ¼ tsp garlic powder ¼ tsp ground cumin ¼ tsp kosher salt 2 (4-oz) skinless salmon fillets

1. In a small bowl, combine the chili powder, garlic powder, cumin, and salt. Lightly coat the salmon with cooking spray; sprinkle with the spice mixture. 2. Preheat an air fryer, if necessary, to 400°F. Lightly coat the air fryer basket with cooking spray. Arrange the salmon in the basket. Air-fry until the fish flakes easily or until the desired degree of doneness, 7 to 8 minutes. Per serving (1 fillet) 358 Cal, 5 g Total Fat, 2 g Sat Fat, 793 mg Sod, 38 g Total Carb, 3 g Sugar, 12 g Fib, 39 g Prot.

Create your own favorite spice blends (think taco or Italian seasoning) at home in bulk and you’ll save time and money and

W W COACH TIP

get the perfect mix. Store them in labeled airtight containers and they’ll be on hand and ready to use anytime. —Coach...

Easy Ever yday Cooking

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Tofu, Broccoli & Butternut Squash with Creamy 0–0

P r e p 2 5 m i n

C o o k 4 0 m i n

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Ser ves 4

Sheet-pan meals make cooking easier than ever. This one can be a tasty and savory side dish or a great vegetarian main. To toast pepitas, spread them out on a small sheet pan, spray with cooking spray, and bake in a 375°F oven until golden, about 5 to 7 minutes.

14 oz extra-firm tofu, drained and blotted dry, cut into 8 equal pieces

1. Preheat the oven to 450°F. In a small bowl, marinate the tofu with the soy sauce for 10 minutes.

1 tbsp low-sodium soy sauce

2. In a medium bowl, combine the broccoli, 2 tsp oil, ½ tsp salt, and ¼ tsp black pepper.

1 large head of broccoli, cut into florets 4 tsp extra-virgin olive oil, divided 1¼ tsp kosher salt, divided (or to taste) ½ tsp freshly ground black pepper (or to taste) 2 pounds butternut squash, peeled, seeded, and cut into 1½-inch chunks 2 medium garlic cloves, thinly sliced 2 tbsp tahini 2 tbsp plain fat-free Greek yogurt 2 tbsp fresh lemon juice 1 tsp Sriracha (or to taste) 2 tbsp toasted green pumpkin seeds (pepitas)

3. On a large sheet pan (at least 16 by 12 inches), toss the squash, garlic, ½ tsp salt, and remaining 2 tsp oil and ¼ tsp black pepper. Bake for 15 minutes. Remove the pan from the oven and stir. 4. Move the squash to 1 side of the sheet pan and arrange the broccoli on the other side of the pan. Nestle the tofu in the center of the pan, making sure each piece makes contact with the pan. Continue to bake until the squash is tender, 20 to 25 minutes. 5. Meanwhile, in a small bowl, whisk the tahini, yogurt, lemon juice, Sriracha, 2 tbsp warm water, and remaining ¼ tsp salt. 6. Divide the tofu and vegetables among 4 plates. Drizzle with the tahini sauce and sprinkle with the pepitas. Per serving (2 pieces tofu, 1¼ cups vegetables, 1½ tbsp sauce, and 1½ tsp pepitas) 360 Cal, 15 g Total Fat, 2 g Sat Fat, 838 mg Sod, 43 g Total Carb, 8 g Sugar, 10 g Fib, 20 g Prot.

Easy Ever yday Cooking

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Sweet & Sour Chicken with Noodles 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

Here’s a dish that comes together with minimal effort and hardly any dirty dishes. If you have leftover cooked chicken in the fridge, this is a great way to use it. If not, grab a rotisserie chicken at the grocery store to make this, then use it for other meals throughout the week.

3 tbsp Thai sweet chili sauce 1 tbsp ketchup 3 tbsp soy sauce 1 tbsp sesame oil 1 tbsp chili garlic sauce 2 tsp minced ginger 8 oz thin spaghetti or spelt spaghetti 8 oz snap peas 1 cup matchstick carrots 1 cup thin sliced peppers 1 15 oz can baby corn, drained 1 can sliced water chestnuts, drained 2 cups cubed cooked chicken breast 1 can pineapple chunks, drained Optional scallions and sesame seeds for garnish

Easy Ever yday Cooking

1. In a small bowl, whisk the sweet chili sauce, ketchup, soy sauce, sesame oil, chili garlic sauce and ginger. Set aside. 2. Bring a large pot of salted water to a boil. Add the spaghetti and cook for 3 minutes, add the snap peas and cook for 4 minutes. Add the carrots, peppers, baby corn, and water chestnuts and cook for 1 minute. 3. Using a large colander, drain well and transfer to a large serving bowl. Add the chicken, pineapple, and sweet and sour sauce to the spaghetti and vegetables, and toss well. Serve garnished with optional scallions and sesame seeds. Per serving (2 cups) 000 Cal, 00 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

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Instant Pot® Brown Rice, Kale & Sweet Potato Pilaf 0–0

P r e p 2 5 m i n

C o o k 4 0 m i n

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Ser ves 8

Basmati rice is fragrant and mild-tasting, but you can substitute with long-grain white or brown rice. A tip for making rice in an Instant Pot: After the rice is cooked and the pressure is released, let it sit for an extra minute or two before opening the lid. This helps evenly distribute moisture for a perfect rice texture.

Cooking spray 1 small onion, chopped 2 tbsp finely chopped peeled ginger, divided 2 cups long-grain brown rice, such as long-grain basmati 1 large sweet potato, peeled and finely chopped 1 tsp ground coriander ¾ tsp kosher salt ½ tsp freshly grated nutmeg or ¼ tsp ground nutmeg ½ tsp freshly ground black pepper 4 cups fat-free reduced-sodium chicken broth 4 cups packed chopped kale 2 tbsp unsalted butter, cut into small pieces 2 tsp finely chopped chives

1. Press Sauté on a 6-quart Instant Pot. When Hot is displayed, spray the bottom of the pot with cooking spray. Add the onion and 1½ tbsp ginger to the pot. Cook, stirring, until the onion is softened, about 4 minutes. Stir in the rice and potato. Cook, stirring frequently, for 1 minute. Stir in the coriander, salt, nutmeg, and pepper and cook, stirring, until fragrant, about 20 seconds longer. 2. Add the broth to the rice mixture. Place the kale on top, pressing to form a compact layer (do not stir). Lock the lid, making sure the vent is closed. Press Pressure Cook and select High Pressure; set the cooking time for 33 minutes. 3. When the time is up, press Cancel to turn off the pot. Allow the pressure to fall naturally for 10 minutes. Move the steam release valve to the Venting position to quickly release any remaining pressure. Let it rest a minute or two, then remove the lid. Stir in the butter, chives, and remaining 1½ tsp ginger. Spoon the pilaf into a serving bowl. (If you like, leave the pilaf in the pot; lock the lid, leaving the pressure valve open to keep warm up to TK. Per serving (⅔ cup) 246 Cal, 5 g Total Fat, 2 g Sat Fat, 449 mg Sod, 45 g Total Carb, 3 g Sugar, 4 g Fib, 6 g Prot.

Easy Ever yday Cooking

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Sheet-Pan Dijon-Coated Boneless Pork Chops with 0–0

P r e p 1 0 m i n

C o o k 3 0 m i n

Ser ves 2

This pretty recipe calls for green beans and carrots, but you could also try it with other vegetables like broccolini and baby bell peppers. The honey, Dijon, and garlic taste great with pork and just about any vegetable.

8 oz green beans, trimmed 4 medium carrots, peeled and cut into wedges 1 tsp olive oil 1½ tsp kosher salt, divided use ¼ tsp ground black pepper 1 tsp minced garlic 1 tbsp Dijon mustard 1 tbsp honey Two ¾-inch thick center-cut loin pork chops 1 tbsp fresh thyme, additional for garnish

Easy Ever yday Cooking

1. Preheat the oven to 400°F and line a baking pan with parchment paper. In a large bowl, toss the green beans and carrots with olive oil and ½ tsp salt. Spread on a baking pan and roast for 15 minutes. 2. While the vegetables cook, in a small bowl, combine the remaining salt, pepper, garlic, mustard, and honey. Brush the mixture on both sides of pork chops (reserving some) and then nestle the pork between the vegetables. 3. Roast for 10 minutes, then brush the pork with remaining Dijon mixture and flip over. Stir the vegetables and return the pan to the oven until pork reads 145°F and vegetables are browned, about 5 more minutes. Garnish with additional thyme. Per serving (1 pork chop, 1 cup vegetables) 000 Cal, 00 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

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Zucchini with Feta, Egg & Tomato 0–0

P r e p 5 m i n

C o o k 5 m i n

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Ser ves 1

This filling and flavorful breakfast-for-one can easily be scaled up to become an impressive brunch for a group. Zucchini noodles, sometimes called zoodles, are usually found in the produce section of most grocery stores. Use any combination of your favorite fresh herbs.

1 tsp olive oil 1 tsp finely chopped garlic ½ tsp cumin seeds Pinch red pepper flakes, additional for garnish 2 cups zucchini noodles 1 cup grape tomatoes, halved

1. In a small nonstick pan, heat the oil. Add garlic, cumin seed, red pepper flakes and cook for 1 minute. Add the zucchini noodles and grape tomatoes and cook for 1 minute. Make a well in the center and add egg. Cook for 3 to 4 minutes or until egg is done to your liking. Garnish with feta and herbs. Per serving (about 2 cups vegetables and 1 egg) 000 Cal, 00 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

½ tsp kosher salt 1 egg 1 tbsp crumbled feta 2 tbsp mixed finely chopped herbs (dill, parsley, or basil) 1 tbsp finely chopped scallions

Trim fresh herbs and store them in a glass of water so

W W COACH TIP

they stay fresh longer. Make sure just the stems are submerged, and keep the herbs in the fridge for optimal

Easy Ever yday Cooking

102

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One-Pan Cheesy Sausage, Rice & Cauliflower Cas0–0

P r e p 1 5 m i n

C o o k 5 0 m i n

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Ser ves 4

We like the whole-grain goodness of brown rice, but white rice also works; if you use it, start with 1½ cups of chicken broth in step 1 and decrease the cooking time by half. Also, you can use whatever frozen vegetables you have on hand: Broccoli, Brussels sprouts, or cubed butternut squash would be delicious.

Cooking spray 1 cup chopped onions 2 medium garlic cloves, finely chopped 6 ounces cooked chicken sausage, finely chopped ¾ cup brown basmati rice ½ tsp kosher salt ½ tsp black pepper 3 cups no-salt-added chicken stock, divided 10 oz frozen cauliflower florets, thawed 4 tsp all-purpose flour ⅔ cup shredded reduced-fat cheddar 2 tbsp parsley (optional)

103

Easy Ever yday Cooking

1. Coat a large ovenproof skillet with cooking spray. Heat the pan over medium heat. Cook the onion and garlic, stirring occasionally, until softened, about 5 minutes. Add the sausage and cook, stirring, until lightly browned, about 3 minutes. Add the rice, salt, pepper, and 2 cups stock; bring to a boil. Reduce the heat to medium-low, and cook, stirring occasionally, until the rice is almost tender, about 30 minutes. Stir in the cauliflower; cover and cook until the cauliflower and rice are tender, about 5 minutes. 2. Preheat the broiler to high. In a small bowl, whisk the flour and remaining 1 cup stock. Stir the stock mixture into the rice mixture. Increase the heat to medium-high and bring to a boil; cook until the sauce thickens, about 2 minutes. 3. Sprinkle the cheese over the rice mixture. Broil until the cheese melts, 1 to 2 minutes. Garnish with the parsley, if desired. Per serving (about 1 cup) 292 Cal, 8 g Total Fat, 3 g Sat Fat, 734 mg Sod, 37 g Total Carb, 5 g Sugar, 5 g Fib, 19 g Prot.

CHAP OPE

PTER NER

30 MINUTES OR LESS

Easy Shake-and-Bake Breaded Chicken 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

This easy-to-make, flavorful coating is a nod to the iconic packaged mix. Our version is also excellent on busy weeknights, and you can use it with skinless, boneless chicken breasts, as well as chicken thighs or even drumsticks. A creamy, crunchy veggie slaw is the perfect side

Cooking spray ⅔ cup whole-wheat panko breadcrumbs ⅓ cup white whole-wheat flour 1 tsp garlic powder 1 tsp smoked paprika ¾ tsp kosher salt ¾ tsp ground cumin ½ tsp black pepper 1 large egg 4 (6-oz) boneless skinless chicken breasts

1. Place a sheet pan in the oven. Preheat the oven to 425°F (leave pan in oven as it heats). 2. In a large zip-top plastic bag, combine the panko, flour, garlic powder, smoked paprika, salt, cumin, and pepper; seal the bag and shake to combine. In a medium bowl, whisk the egg with 1 tbsp water until well combined. 3. Place the chicken between 2 pieces of parchment paper; pound with a meat mallet or small skillet to an even thickness of about ½ inch. Working with 1 breast at a time, dip in egg mixture to coat. Place the chicken in the bag; shake to coat with the panko mixture. Place breaded chicken back on the parchment paper. Repeat the process with the remaining chicken. 4. Carefully remove the hot pan from the oven. Coat the pan with cooking spray. Arrange the chicken on the pan; coat chicken with cooking spray. Bake until breading is browned and a thermometer inserted in the middle of the chicken registers 165°F, about 15 minutes. Per serving (1 chicken breast) 328 Cal, 6 g Total Fat, 1 g Sat Fat, 503 mg Sod, 21 g Total Carb, 1 g Sugar, 2 g Fib, 43 g Prot.

To ensure your chicken cooks quickly and evenly, first

TEST KITCHEN TIP

make sure you’re using 6-ounce chicken breasts; some can weigh double that. If your chicken breasts are very large, first slice them into cutlets and then pound them to an even thickness. Also, be sure to preheat the pan in the oven.

107

Easy Ever yday Cooking

30 MINUTES OR LESS

Cinnamon French Toast with Raspberries 0–0

P r e p 1 0 m i n

C o o k 2 0 m i n

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Ser ves 6

This recipe comes together in a snap, and you can change the flavorings and the fruits as suits your mood. Try it with a ¼ teaspoon of almond extract in place of the cinnamon, served with fresh peaches or cherries.

2 large egg whites 1 large egg ⅓ cup low-fat milk 2 tbsp unpacked light brown sugar ½ tsp ground cinnamon ½ tsp vanilla extract 6 slices reduced-calorie whole-wheat bread 1½ tsp canola oil, divided 3 cups fresh raspberries 1½ tsp powdered sugar

1. In a large shallow dish, whisk the egg whites, egg, milk, brown sugar, cinnamon, and vanilla. 2. Dip each slice of the bread into the egg mixture, turning several times to coat. 3. In a large nonstick skillet over medium heat, warm ½ tsp oil. Cook 2 slices of the bread, turning once, until golden brown, about 6 minutes. Repeat with the remaining 1 tsp oil and bread. Cut each slice in half on a diagonal. Top with the raspberries and sprinkle with powdered sugar. Serving size (1 slice French toast, ½ cup raspberries, and ¼ tsp sugar): 127 Cal, 3 g Total Fat, 1 g Sat Fat, 107 mg Sod, 21 g Total Carb, 8 g Sugar, 6 g Fib, 6 g Prot.

When you’re making more French toast than fits in the pan at

TEST KITCHEN TIP

once, here’s how to keep it warm: Preheat the oven to low, about 180F. Line a baking sheet with parchment paper and set it in the warm oven. As French toast slices finish cooking, transfer them to the pan in the oven until ready to serve.

Easy Ever yday Cooking

110

30 MINUTES OR LESS

Brussels Sprouts Salad with Dried Cherries & 0–0

P r e p 2 0 m i n

No Cook

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Ser ves 12

This gorgeous salad is an ideal make-ahead option, as the flavor gets better over time, and the textures either hold their own or improve. Thinly sliced Brussels sprouts wilt ever so slightly while melding with the lemon dressing, and hearty hazelnuts maintain their crunch.

1 lb Brussels sprouts, trimmed and very thinly sliced

1. In a large bowl, combine the Brussels sprouts, onion, and cherries.

½ small red onion, thinly sliced

2. In a small jar, combine the oil, lemon zest and juice, mustard, salt, and pepper. Seal the lid and shake the jar to emulsify the dressing. Drizzle the dressing over the Brussels sprouts mixture and toss well to coat. Arrange in a serving bowl and sprinkle with the hazelnuts.

¾ cup dried cherries 2 tbsp extra-virgin olive oil 1 tsp finely grated lemon zest 2½ tbsp fresh lemon juice 1 tsp Dijon mustard ½ tsp kosher salt

Serving size (about ⅔ cup): 96 Cal, 5 g Total Fat, 0 g Sat Fat, 101 mg Sod, 14 g Total Carb, 10 g Sugar, 3 g Fib, 3 g Prot.

¼ tsp black pepper ⅓ cup chopped unsalted dry-roasted hazelnuts

Here’s the best, easiest way to toast hazelnuts and remove their papery skins: Arrange the nuts in a single layer on a small pan,

TEST KITCHEN TIP

and bake them in a 350°F degree oven until they are golden. Remove the nuts from the oven and cool them completely. Wrap them in a kitchen towel and rub them together for 15 to 20 seconds to remove the skins.

111

Easy Ever yday Cooking

30 MINUTES OR LESS

Pesto Turkey Burgers 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

Pesto sauce is the secret ingredient in these burgers. It goes directly into the meat mixture, where it adds big, bold flavor and plenty of moisture to help the lean ground turkey stay juicy. You can use a stovetop grill pan for these burgers, if you’d like.

Cooking spray 1 pound 99% fat-free ground turkey breast ¼ cup dried plain breadcrumbs ¼ cup pesto sauce ½ tsp kosher salt ½ tsp black pepper 4 (½-inch-thick) red onion slices 4 light whole-wheat hamburger buns 8 tsp light mayonnaise 8 (¼-inch-thick) slices tomatoes

1. Coat a grill rack with cooking spray. Preheat the outdoor grill to medium-high heat. 2. In a medium bowl, combine the turkey, breadcrumbs, pesto, salt, and pepper. Divide the mixture into 4 equal portions, shaping each into a ½-inch-thick patty. 3. Coat both sides of the turkey patties and onion slices with cooking spray. Arrange the patties, onion slices, and buns on the grill rack. Grill the buns until toasted, about 1 minute. Grill the patties and onion slices until cooked through, 4 to 6 minutes per side. 4. Spread 2 tsp mayonnaise on the bottom half of each bun. Top each with 1 patty, 1 onion slice, 2 tomato slices, and top the half of the bun. Serving size (1 burger): 350 Cal, 13 g Total Fat, 2 g Sat Fat, 661 mg Sod, 28 g Total Carb, 6 g Sugar, 7 g Fib, 34 g Prot.

TEST KITCHEN TIP

To have everything come together on time and at the optimal temperature, grill-toast the buns first, then grill the onions, and cook the turkey burgers last.

Easy Ever yday Cooking

114

30 MINUTES OR LESS

Two-Pea Ravioli 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

For the best snap and crunch, choose fresh sugar snap peas. They’re sometimes sold along with their shoots--delicate tendrils and leaves that are sweet and delicious. You can add some shoots to the finished dish as we did in step 2.

12 oz frozen cheese ravioli 8 oz sugar snap peas, trimmed (or frozen snap peas) 1 cup frozen green peas, thawed 1 tsp finely grated lemon zest 1½ tbsp fresh lemon juice 1½ tbsp extra-virgin olive oil ½ tsp kosher salt

1. Bring a large pot of water to a boil. Cook the ravioli for 3 minutes. Add the sugar snap peas and cook for 2 minutes. Add the green peas and cook until the ravioli is tender and the sugar snap peas are crisp-tender, about 1 minute. Drain. 2. In a large bowl, stir the lemon zest and juice, oil, salt, and pepper. Add the ravioli mixture and toss gently to coat. Serving size (1¼ cups): 261 Cal, 10 g Total Fat, 3 g Sat Fat, 446 mg Sod, 33 g Total Carb, 9 g Sugar, 5 g Fib, 12 g Prot.

½ tsp black pepper

TEST KITCHEN TIP

115

Easy Ever yday Cooking

Serve this dish right away; if it sits, the acid in the lemon juice will discolor the peas, turning them from lovely spring green to a dull khaki color.

30 MINUTES OR LESS

Sheet Pan Cheesy Eggs in a Hole 0–0

P r e p 5 m i n

C o o k 1 0 m i n

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Ser ves 4

This crowd pleasing meal is great for breakfast, lunch, or dinner. To ensure that the bread gets toasted on the bottom, it’s key to preheat the pan. We make cheese toasts with the bread cut-outs; they’re great for dunking into a runny egg yolk.

Cooking spray 4 (1-oz) slices multigrain bread 4 large eggs ⅛ tsp kosher salt ½ cup shredded reduced-fat sharp cheddar ⅛ tsp black pepper 1 cup baby arugula

1. Place a sheet pan in the oven. Preheat the oven to 425°F (leave pan in oven as it heats). 2. Cut a hole in the center of each bread slice with a 2½-in biscuit cutter. Carefully remove the hot pan from the oven. Coat the pan with cooking spray. Arrange the bread slices and bread cut-outs on the pan. Crack 1 egg into each hole. Sprinkle the salt evenly over the eggs. Sprinkle the cheese evenly over the bread cut-outs and the edges of the bread slices. Bake until the egg whites are set and yolks are cooked to desired consistency, 7 to 10 minutes. 3. Remove the pan from the oven; sprinkle the eggs with pepper. Garnish the toasts with arugula. Per serving (1 egg in a hole and 1 bread cut-out) 192 Cal, 9 g Total Fat, 3 g Sat Fat, 364 mg Sod, 16 g Total Carb, 2 g Sugar, 2 g Fib, 13 g Prot.

Arugula’s peppery bite is perfect for cutting the richness of

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eggs and cheese, but some people prefer a milder flavor. If that’s the case, we recommend substituting baby spinach leaves.

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Stir-Fried Chicken with Cashews, Snow Peas, 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

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Ser ves 4

Be sure to have your veggies prepped and ready to go; they’re all added to the wok at the same time. Serve this stir fry with cauliflower rice, noodles, or rice. And if you like a little heat, serve some sriracha on the side, as this is not a spicy recipe.

½ cup no-salt-added chicken stock 2 tbsp low-sodium soy sauce 2 tsp cornstarch 1 tsp toasted sesame oil ½ tsp kosher salt 1 ½ tbsp canola oil, divided 1 lb boneless skinless chicken breasts, cut into bite-sized pieces ⅔ cup sliced scallions 6 oz snow peas, halved diagonally 4 medium garlic cloves, minced 1 medium red bell pepper, thinly sliced

1. In a small bowl, whisk together the chicken stock, soy sauce, cornstarch, sesame oil, and salt; set aside. 2. Heat 1 ½ tsp oil in a wok or large nonstick skillet over mediumhigh heat. Add the chicken; stir-fry until lightly browned and just done, 4 to 5 minutes. Remove the chicken from the pan. 3. Heat the remaining 1 tbsp oil in the wok over medium-high heat. Add the scallions, snow peas, garlic, and bell peppers; stir-fry until crisp-tender, about 3 minutes. Return the chicken to the pan. Whisk the sauce and add to the pan; cook until the sauce thickens, stirring frequently, about 2 minutes. Top with cashews. Per serving (about 1½ cups) 294 Cal, 13 g Total Fat, 2 g Sat Fat, 583 mg Sod, 14 g Total Carb, 4 g Sugar, 3 g Fib, 30 g Prot.

1 medium yellow bell pepper, thinly sliced ¼ cup unsalted dry-roasted cashews, chopped

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Toasted sesame oil is prone to going rancid quickly. The best way to keep it fresh for the longest time is to store it in the refrigerator.

30 MINUTES OR LESS

Pan-Fried Flounder 0–0

P r e p 1 5 m i n

C o o k 6 m i n

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Ser ves 4

This flavorful cornmeal coating would be delicious on any type of white fleshed fish fillets. We chose flounder, but cod or tilapia would also work nicely. To keep grated Parmesan at its freshest, store as little as possible in the fridge, and stash the rest in the freezer.

Cooking spray 1 lb flounder fillets 1 tbsp Dijon mustard 1 large egg white, whipped until stiff ¼ cup yellow cornmeal 2 tbsp grated Parmesan 1 tbsp finely chopped thyme or 1 tsp dried thyme ½ tsp kosher salt (or to taste) ½ tsp black pepper (or to taste) 1 tbsp olive oil ½ medium lemon, cut into 4 wedges

1. Rinse the fish; pat dry. Place the fish on a plate and spread both sides with the mustard; dip into the egg white. 2. In a medium bowl, combine the cornmeal, Parmesan, thyme, salt, and pepper; dust the fish with the cornmeal mixture, making sure to cover both sides. 3. Coat a large ovenproof skillet with cooking spray and set over medium to medium-high heat; heat the oil until shimmering. Cook the fish for 2 to 3 minutes on one side; flip and continue to cook until done on the other side, 2 to 3 minutes more. Serve the fish with the lemon wedges. Serving size (3 oz fish): 169 Cal, 7 g Total Fat, 1 g Sat Fat, 777 mg Sod, 9 g Total Carb, 1 g Sugar, 1 g Fib, 17 g Prot.

Cooking times vary depending on the size of your fillets.

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Small ones will cook in about 4 minutes on the stove, flipped once. Larger fillets are difficult to flip. If you use 1 large fillet, cook it for 3 minutes on the stove, then place it under the broiler for 3 minutes to cook the top.

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30 MINUTES OR LESS

Salad Pasta with Greek Vinaigrette 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

This cross between a tossed salad and a pasta salad turns just four ounces of pasta (lentil pasta for extra protein and fiber) into a hearty dish. It’s loaded with salad greens, and an oregano-bolstered vinaigrette and tangy feta cheese add a little Greek flair for good measure.

4 oz yellow lentil penne 1 medium garlic clove, grated 1½ tbsp extra-virgin olive oil 1½ tbsp red-wine vinegar 1 tsp Dijon mustard ½ tsp dried oregano ½ tsp kosher salt

1. Cook the pasta according to the package directions; drain and rinse with cold water. 2. In a large bowl, whisk the garlic, oil, vinegar, mustard, oregano, salt, and pepper. Add the pasta, lettuce, tomatoes, and onion; toss gently to combine. Sprinkle with the cheese. Serving size (about 2 cups): 209 Cal, 10 g Total Fat, 3 g Sat Fat, 490 mg Sod, 21 g Total Carb, 3 g Sugar, 3 g Fib, 11 g Prot.

¼ tsp black pepper 5 oz spring mix lettuce 1 cup grape tomatoes, halved ⅓ cup sliced red onion ½ cup crumbled feta

The simple vinaigrette in this recipe is a fantastic all-purpose

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dressing that’s great on any greens or salads. Make a double batch of it to keep on hand in the fridge and use all week long.

30 MINUTES OR LESS

Skillet Mushroom Ragout with Polenta 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

Here’s a super satisfying vegetarian dish that doubles as a hearty side to serve alongside roasted chicken or pork. Instant polenta is a game changer; it can transform a long cooking project into a speedy weeknight meal, and is easy to keep on hand in the pantry.

2½ cups low-sodium vegetable broth, divided 1 cup instant polenta 1 tsp kosher salt, divided ¼ cup grated Parmesan 1 tbsp olive oil 1 cup chopped onion 1 lb sliced cremini mushrooms 1 tbsp chopped fresh rosemary 2 medium garlic cloves, minced ¼ cup dry white wine 6 oz oyster mushrooms 2 tbsp tomato paste ½ tsp black pepper

1. In a large saucepan, bring 2 cups broth and 2 cups water to a boil. Whisk in the polenta and ½ tsp salt; reduced heat, and simmer until thick, about 3 minutes. Stir in the Parmesan. Cover and keep warm. 2. Meanwhile, heat the oil in a large nonstick skillet over mediumhigh heat. Add the onion to pan; sauté 3 minutes. Add the cremini mushrooms, rosemary, and garlic; sauté 5 minutes. Stir in the wine and oyster mushrooms; cook until most of the liquid evaporates, about 2 minutes. Stir in the tomato paste; cook until mixture starts to brown, about 3 minutes. Stir in the remaining ½ cup broth, ½ tsp salt, and pepper; cook 2 minutes. Serve mushroom mixture over polenta; garnish with parsley. Per serving (about 1 cup polenta and ¾ cup mushroom mixture) 280 Cal, 6 g Total Fat, 1 g Sat Fat, 806 mg Sod, 45 g Total Carb, 7 g Sugar, 7 g Fib, 11 g Prot.

1 tsp chopped fresh parsle

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Think of mushrooms as a blank canvas. They’re hearty and versatile and you can easily infuse them with different combinations of herbs and aromatics to create meals you love.

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30 MINUTES OR LESS

Baked Shrimp Empanadas 0–0

P r e p 2 0 m i n

C o o k 1 0 m i n

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Ser ves 6

These are soooo yummy, with their flaky dough and savory, cheesy shrimp filling. They might ooze out a little while they bake, but that’s ok; just let them cool a minute, and any filling that dripped out will cling to the empanada.

Cooking spray 10 oz uncooked shrimp, chopped ½ tsp chili powder ¼ tsp garlic powder ¾ cup shredded colby jack or Monterey jack ⅓ cup salsa verde, plus extra for dipping, if desired 7.1 oz refrigerated pie crust (1 crust)

1. Preheat the oven to 450°F. Line a large sheet pan with parchment paper. 2. In a medium bowl, toss the shrimp with chili powder and garlic powder. Coat a medium skillet with cooking spray; heat over medium-high heat. Add the shrimp mixture and cook until just done, about 2 minutes. In a medium bowl, combine the cooked shrimp, cheese, and salsa verde. Set aside to cool slightly. 3. Roll the dough into a 12-inch circle. Cut out 4 (5 ½-in) circles; gather the scraps and divide in half. Roll each dough piece into a 5 ½-in circle. Arrange the dough circles on the prepared sheet pan. Divide the shrimp mixture evenly among dough circles; fold the dough over the filling and press the seam with the tines of a fork to seal. Cut a slit in the top of each empanada. Bake until lightly browned, 10 to 12 minutes. Serve with salsa verde for dipping, if desired. Per serving (1 empanada) 226 Cal, 12 g Total Fat, 5 g Sat Fat, 593 mg Sod, 18 g Total Carb, 1 g Sugar, 1 g Fib, 10 g Prot.

The filling for these empanadas is endlessly adaptable! If you prefer a tomato-based salsa to salsa verde, or if you’d like to

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use chopped, cooked chicken in place of shrimp, the end result will be just as delicious.

30 MINUTES OR LESS

Quick Cherry Crisp 0–0

P r e p 5 m i n

C o o k 5 m i n

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Ser ves 1

Yes, this tasty, mini cherry crisp can be made in minutes, and it serves just one; you! Make it for yourself for a snack or even dessert. You won’t have to wash a single pot or pan or even turn on the oven, as it all comes together in the microwave.

1 cup unsweetened cherries, fresh or frozen, thawed, pitted, halved 2 tsp sugar 1 tsp fresh lemon juice ⅛ tsp almond extract

1. In a small microwavable bowl, toss the cherries, sugar, lemon juice, almond extract, and salt. Cover and microwave on High until the cherries are juicy, about 2 minutes. Sprinkle with the granola. Serving size (1 crisp): 157 Cal, 1 g Total Fat, 0 g Sat Fat, 322 mg Sod, 38 g Total Carb, 27 g Sugar, 3 g Fib, 2 g Prot.

1 pinch kosher salt 2 tbsp low-fat granola

Don’t feel limited by cherries! This crisp would also be

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excellent with fresh or frozen blueberries, or even chopped stone fruit including peaches, plums, or nectarines.

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30 MINUTES OR LESS

Tortilla Chip–Crusted Chicken Tenders with 0–0

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Ser ves 4

Crushed tortilla chips make excellent crunchy coating for homemade chicken fingers, and a hit of garlic powder and ground cumin adds extra oomph. We call for crushing the chips in a food processor, but you can also crush them right in the bags.

Cooking spray 4 pouches WW sea salt tortilla chips crunchy snack ¾ tsp garlic powder ½ tsp ground cumin 1 lb boneless skinless chicken tenderloins (about 8) 1 large egg, lightly beaten ⅓ cup plain fat-free Greek yogurt 1 tbsp mustard 2 tsp honey 1 pinch cayenne pepper (optional)

1. Preheat the oven to 425°F. Line a baking sheet with parchment paper. 2. In a food processor or mini food processor, pulse the chips until finely chopped. Pour into a pie plate or shallow dish and stir in the garlic powder and cumin. 3. In a large bowl, combine the chicken and egg and toss well to coat. One at a time, remove the chicken from the egg, allowing the excess to drain off. Dredge in the crushed chips, pressing gently to adhere, and arrange on the prepared baking sheet. Spray the chicken with cooking spray. Bake until the chicken is cooked through and the breading is lightly browned, about 15 minutes (an instant-read thermometer inserted into the chicken should register 165°F). 4. Meanwhile, in a small bowl, combine the yogurt, mustard, honey, and cayenne, if desired. Serve the sauce with the chicken. Serving size (2 chicken tenders and about 2 tbsp sauce): 239 Cal, 5 g Total Fat, 0 g Sat Fat, 260 mg Sod, 17 g Total Carb, 4 g Sugar, 1 g Fib, 30 g Prot.

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If you’d rather not purchase tenders, you can use boneless, skinless chicken breasts. Just cut them into thin strips for maximum surface area for the crunchy coating, and so they’ll cook quickly.

30 MINUTES OR LESS

Esquites Salad 0–0

P r e p 1 5 m i n

C o o k 14 m i n

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Ser ves 4

This salad is the off-the-cob version of Mexican street corn, combining lightly charred corn kernels, light mayo, lime, chili powder, smoked paprika, and cotija cheese. Great at room temperature, you can also make and chill it up to a day ahead for a cold version.

Cooking spray 2 ½ cups corn kernels (fresh or frozen and thawed) 2 tbsp light mayonnaise ½ tsp lime zest 1 tbsp lime juice ¾ tsp chili powder ¼ tsp kosher salt ¼ tsp smoked paprika ¼ cup thinly sliced scallions 2 tbsp chopped cilantro

1. Arrange an oven rack about 4 inches from the broiler. Preheat the broiler to high. Line a large sheet pan with foil; coat the foil with cooking spray. Spread corn onto pan and lightly coat with cooking spray. Broil until lightly browned in spots, about 10 minutes. Stir corn, and broil until more kernels are browned, 3 to 5 minutes. Remove the pan from the oven and cool slightly. 2. In a medium bowl, whisk the mayonnaise, lime zest, lime juice, chili powder, salt, and smoked paprika. Stir in the corn, scallions, cilantro, and jalapeño; fold in the cotija. Serving size (a generous ½ cup): 96 Cal, 5 g Total Fat, 0 g Sat Fat, 101 mg Sod, 14 g Total Carb, 10 g Sugar, 3 g Fib, 3 g Prot.

1 medium jalapeno, seeded and finely chopped ¼ cup crumbled cotija cheese

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Cotija is the crumbly, pungent, salty cheese you’ll typically find with other Mexican cheeses in your grocery store. If you can’t find cotija, you can substitute queso fresco, feta, or ricotta salata.

Easy Ever yday Cooking

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30 MINUTES OR LESS

Thai Turkey, Noodle & Asparagus Salad 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 6

Choose asparagus based on what looks freshest rather than by the thickness of the spears. Both thick and slender spears are tender and flavorful. When packing up leftovers, keep the asparagus separate so it stays bright green with a little bite, and then combine everything just before eating.

Cooking spray ¼ lb packaged rice noodles, broken into 3-inch pieces 3 tbsp rice vinegar 1 tsp finely grated lime zest 2 tbsp fresh lime juice 1 tbsp dark brown sugar 1 tbsp dark sesame oil 1 tbsp fish sauce 2 tsp garlic chili paste 1 lb 93% lean ground turkey ½ tsp five-spice powder ¼ tsp kosher salt ½ lb asparagus, trimmed and cut into 1-inch pieces 3 medium garlic cloves, finely chopped 1 tbsp peeled finely chopped ginger ¼ cup chopped cilantro, plus whole leaves for garnish 3 tbsp coarsely chopped unsalted dry roasted peanuts 1 pinch crushed red pepper flakes (optional)

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1. Cook the noodles according to the package directions. Drain and rinse under cold running water. Drain again and transfer to a large bowl. 2. Meanwhile, make the dressing: In a small bowl, whisk the vinegar, lime zest and juice, brown sugar, oil, fish sauce, and garlic-chili sauce until the sugar dissolves. 3. Spray a large skillet with cooking spray and set over mediumhigh heat. Cook the turkey, five-spice powder, and salt, breaking apart the meat with a wooden spoon, until the turkey is no longer pink and most of the liquid has evaporated, about 5 minutes. Add the turkey to the noodles. 4. Wipe out the skillet with paper towels. Spray the skillet with cooking spray and set over medium-high heat. Cook the asparagus, garlic, and ginger, stirring constantly, just until the asparagus turns bright green, 1 to 2 minutes. Add the vegetables to the noodles. Add the dressing and chopped cilantro and toss to combine. Sprinkle with the cilantro leaves, peanuts, and red pepper (if using). Serving size (1 cup): 254 Cal, 11 g Total Fat, 2 g Sat Fat, 419 mg Sod, 22 g Total Carb, 3 g Sugar, 2 g Fib, 17 g Prot.

30 MINUTES OR LESS

Creamy Mushroom Soup 0–0

P r e p 1 5 m i n

C o o k 1 5 m i n

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Ser ves 6

Without a speck of cream or butter, this savory soup delivers creamy satisfaction. Our trick is to microwave quick-cooking cauliflower rice and then blend it with vegetable stock and sautéed mushrooms until velvety smooth.

Cooking spray 12 oz cauliflower rice (about 3½ cups) or defrosted frozen cauliflower rice ¾ cup chopped shallots (from about 2 large) 3 medium garlic cloves, finely chopped 12 oz cremini mushrooms, thinly sliced 4 oz gourmet blend mushrooms, sliced 1 tbsp chopped thyme, plus more for garnish 1 tsp kosher salt, divided ½ tsp black pepper, divided, plus more 3 cups fat-free reduced-sodium vegetable broth

1. Place the cauliflower rice in a medium microwave-safe bowl. Cover and microwave on High for 4 minutes. 2. Meanwhile, off heat, coat a Dutch oven with cooking spray. Heat over medium-high heat. Cook the shallots and garlic, stirring, for 3 minutes. Add the mushrooms and sprinkle with the thyme. Cook, stirring occasionally, until tender and the mushroom liquid has evaporated, 6 to 7 minutes. Stir in ½ tsp salt and ¼ tsp pepper. 3. In a blender, blend the broth, 1 cup mushroom mixture, cooked cauliflower rice, and remaining ½ tsp salt and ¼ tsp pepper at high speed until smooth, about 1 minute. Pour the mixture into a Dutch oven and stir to combine. Heat over medium heat until thoroughly heated through, about 2 minutes. 4. Ladle the soup into bowls. Garnish with the remaining mushroom mixture, thyme, and pepper. Serving size (1 cup): 55 Cal, 1 g Total Fat, 0 g Sat Fat, 446 mg Sod, 11 g Total Carb, 5 g Sugar, 3 g Fib, 4 g Prot.

A packaged “gourmet blend” of mushrooms usually contains shiitake, oyster, and portobello varieties. You can also stick with

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all cremini or pick up a handful of oyster and/or shiitake mushrooms to add to the mix.

Easy Ever yday Cooking

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30 MINUTES OR LESS

Greek Chicken Bowl 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

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Ser ves 1

This super-speedy meal for one is chock-full of veggies and made hearty with shredded chicken and a generous dollop of hummus. The finishing drizzle of yogurt-feta sauce perks up all the flavors in the bowl. Three cups of cauliflower rice might sound like a lot, but it cooks

Cooking spray 2 tbsp crumbled feta 2 tbsp plain fat-free Greek yogurt 2 tbsp water 1 tsp finely grated lemon zest, divided ⅜ tsp black pepper, divided 3 cups cauliflower rice ⅜ tsp dried oregano

1. In a small bowl, mash the feta with a fork. Stir in the yogurt, water, ¼ tsp lemon zest, and ⅛ tsp pepper. Set aside. 2. Off heat, coat a medium nonstick skillet with cooking spray. Heat over medium-high heat. Cook the cauliflower rice, oregano, salt, and remaining ¼ tsp pepper until tender, 4 to 5 minutes. Add the spinach and cook, stirring frequently, until the spinach wilts, 1 to 2 minutes. Remove from the heat and stir in the remaining ¾ tsp lemon zest.

2 cups baby spinach

3. Spoon the cauliflower rice mixture into a serving bowl. Top with the chicken, tomatoes, and hummus. Drizzle with the reserved feta sauce and serve with the lemon wedge, if desired.

3 oz cooked skinless boneless chicken breast, shredded

Serving size (1 bowl): 403 Cal, 15 g Total Fat, 4 g Sat Fat, 1,048 mg Sod, 30 g Total Carb, 10 g Sugar, 11 g Fib, 43 g Prot.

¼ tsp kosher salt

½ cup cherry tomatoes, halved 2 tbsp store-bought hummus 1 lemon wedge (optional)

Cauliflower rice is easy to make at home. Just pulse cauliflower florets in a food processor (or grate them using a box

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grater) until you have small, rice-like granules. A head of cauliflower makes about 6 cups. Uncooked cauliflower rice can be stored in a sealed container in the fridge for a few days, in the freezer for up to three months.

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30 MINUTES OR LESS

Churro Skillet Cookie 0–0

P r e p 5 m i n

C o o k 1 5 m i n

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Ser ves 12

This slightly crispy, slightly chewy cookie cooks in a pan and gets cut into 12 slices. The dough comes together in one bowl, no mixer needed! And instead of forming individual cookies, the dough is simply patted into a skillet to make one big cookie.

Cooking spray ⅓ cup plus 2 tsp packed light brown sugar, divided ⅓ cup canola oil 1 large egg ½ cup almond flour ½ cup white whole-wheat flour 1 ¼ tsp ground cinnamon, divided ¼ tsp kosher salt ¼ tsp baking powder

1. Preheat the oven to 375°F. Coat a 10-inch ovenproof skillet with cooking spray. 2. In a large bowl, combine the brown sugar and oil. Add the egg and stir until blended. 3. Stir in the almond flour, white whole wheat flour, 1 tsp of cinnamon, the salt and baking powder until blended. Spread or pat the dough into the prepared skillet. Press the top all over lightly with a fork. 4. Bake until the edges are golden and the top is dry, 15 to 17 minutes. Remove to wire rack. 5. Combine remaining 2 tsp brown sugar and ¼ tsp cinnamon and sprinkle over top of cookie. Let cool to warm then cut into 12 wedges. Serve warm or cool and store in an airtight container. Per serving (1 wedge): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

TEST KITCHEN TIP

Whenever baking or cooking anything in a skillet that goes into the oven, be sure to wrap the handle with foil. This serves to alert you that the handle is hot so you won’t grab it and get burned!

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30 MINUTES OR LESS

Bowtie Pasta with Sausage and Escarole 0–0

P r e p 1 5 m i n

C o o k 1 2  m i n

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Ser ves 6

This hearty sauce can be made in the time it takes to boil the water and cook the pasta. Escarole, a type of endive, has a mild, pleasingly bitter flavor, and is delicious raw and cooked. You can substitute other varieties of endive, such as frisee (also called curly endive) or radicchio for the escarole.

6 oz bowtie pasta (about 3 cups) ¼ tsp kosher salt, for the pasta 1 tsp olive oil 8 oz hot Italian turkey sausages, casings removed 1 small onion, chopped 8 cups coarsely chopped escarole (from about 1 head) ¾ cup chicken broth 4 medium garlic cloves, sliced 1 (14½-oz) can fire-roasted diced tomatoes 1 tsp crushed red pepper flakes (or to taste) ¼ cup grated Parmesan

1. Cook the pasta in lightly salted water according to the package directions; drain the pasta and return to the pot. 2. Meanwhile, in a large nonstick skillet over medium-high heat, warm the oil. Cook the sausage and onion, breaking up the sausage as it cooks, until the sausage is lightly browned, about 5 minutes. 3. Add the escarole, broth, and garlic; cook, stirring often, until the escarole is tender, about 5 minutes. Stir in the tomatoes and red pepper flakes; cook, stirring, until heated through, about 1 minute. 4. Spoon the sauce over the pasta; toss to coat. Sprinkle with the cheese. Serving size (1½ cups pasta-vegetable mixture and 2 tsp cheese): 218 Cal, 6 g Total Fat, 2 g Sat Fat, 614 mg Sod, 29 g Total Carb, 3 g Sugar, 4 g Fib, 14 g Prot.

This hearty sausage and escarole combo can also be spooned

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on top of cooked instant polenta, quinoa, or farro. It’s a versatile sauce you can combine with any short pasta shape or your favorite grain.

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30 MINUTES OR LESS

Roasted Gochujang Tofu and Mushrooms with Sesame spinach 0–0

P r e p 5 m i n

C o o k 2 0 m i n

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Ser ves 4

At the grocery store, look for “water-drained” tofu that’s not packed in water; it saves you the time of pressing and draining the tofu. For easy cleanup, be sure to line the sheet pan with parchment because any excess sauce will burn on the pan.

2 tbsp gochujang (Korean hot pepper paste)

1. Preheat the oven to 425°F. Line a large sheet pan with parchment paper.

2 tbsp low-sodium soy sauce

2. In a large bowl, whisk the gochujang, soy sauce, agave, vinegar, and 2 tsp oil. Add the tofu and mushrooms; toss well to coat. Arrange the tofu mixture on the prepared pan, spreading into a single layer. Bake for 20 minutes, stirring halfway through.

1 tbsp agave nectar 1 tbsp rice vinegar 1 tbsp toasted sesame oil, divided 1 lb extra-firm tofu, packed without water, cubed 8 oz fresh shiitake mushrooms, stems removed 10 oz fresh baby spinach ⅜ tsp kosher salt

3. Meanwhile, place the spinach in a large microwave-safe bowl. Drizzle 1 tbsp water over the spinach. Cover and microwave on High until wilted, about 2 minutes. Drizzle the remaining 1 tsp oil over the spinach and sprinkle with salt; toss well to combine. Serve the spinach with the tofu mixture. Per serving (about 1 cup tofu mixture and ½ cup spinach) 211 Cal, 10 g Total Fat, 1 g Sat Fat, 748 mg Sod, 18 g Total Carb, 8 g Sugar, 5 g Fib, 16 g Prot.

Gochujang is a shelf-stable, savory-spicy Korean red chili paste

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usually found in the international aisle at most grocery stores. Try stirring some into soups and stews for a flavorful pop of heat. It’s also delicious in marinades and salad dressings.

Easy Ever yday Cooking

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30 MINUTES OR LESS

Pork Chops with White Beans and Radicchio 0–0

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C o o k 2 0 m i n

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Ser ves 4

This cozy dinner hits all the right flavor notes on a chilly night. In addition to being quick, it has the added bonus of coming together in just one pan. If you don’t have fresh rosemary on hand, you can use 1 teaspoon of dried instead.

2 tsp chopped rosemary 2 medium garlic cloves, finely chopped, divided ¾ tsp kosher salt, divided ½ tsp freshly ground black pepper, divided 4 (5-oz) lean center-cut boneless pork chops, trimmed 2 tsp olive oil, divided 2 tbsp balsamic vinegar 2 (15½-oz) cans cannellini beans, rinsed and drained 6 oz radicchio, sliced (from about 1 small head)

1. In a small bowl, stir the rosemary, half of the garlic, ½ tsp salt, and ¼ tsp pepper. Rub all over the pork chops. 2. In a large nonstick skillet over medium heat, warm 1 tsp oil. Cook the pork chops, turning once, until an instant-read thermometer inserted into the sides of the chops registers 145°F, about 8 minutes. Transfer to a plate and keep warm. 3. In the same skillet, heat the remaining 1 tsp oil. Cook the remaining 1 garlic clove, stirring constantly, until fragrant, about 30 seconds. Add the vinegar, then stir in the beans. Cover and cook until the beans are heated through, about 3 minutes. Remove the skillet from the heat. Add the radicchio and remaining ¼ tsp salt and ¼ tsp pepper and stir just until the radicchio is slightly wilted. Stir any accumulated juices from the pork into the beans. 4. Spoon the bean mixture evenly onto 4 plates. Top each with a pork chop. Serving size (1 pork chop and generous 1 cup bean mixture): 421 Cal, 12 g Total Fat, 3 g Sat Fat, 984 mg Sod, 34 g Total Carb, 2 g Sugar, 12 g Fib, 43 g Prot.

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In place of pork chops, you can also use a 20 ounce pork tenderloin cut into medallions for this recipe.

30 MINUTES OR LESS

Shrimp and Cherry Tomatoes with Feta 0–0

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C o o k 6 m i n

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Ser ves 4

This quick saute is bursting with flavor and ready in under 20 minutes. Ideal for a lunch or dinner this recipe can also be a main course on its own, or topping for a salad or pasta. Try it for a dinner party but remember it for weekdays when time is tight.

2 tsp olive oil 1¼ lb medium shrimp, peeled and deveined ¼ tsp kosher salt ¼ tsp black pepper 2 cups cherry tomatoes, halved 2 medium garlic cloves, finely chopped ½ tsp dried oregano ¼ cup chicken broth 3 tbsp crumbled feta

1. In a large skillet over medium-high heat, warm the oil. Season the shrimp with salt and pepper; cook, stirring, until the shrimp begin to turn pink, about 2 minutes. 2. Add the tomatoes, garlic, and oregano and cook, stirring occasionally, until the tomatoes soften, about 1 minute. Add the broth and cook, stirring to scrape up browned bits from the bottom of the pan, until the shrimp are opaque in the center, about 2 minutes. Stir in the feta and cook for 1 minute longer. Remove from the heat and stir in the dill. Serve immediately. Serving size (about ⅔ cup): 156 Cal, 5 g Total Fat, 2 g Sat Fat, 1,085 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 21 g Prot.

¼ cup chopped dill

Mise en place is a french cooking term that sounds fancy, but just means to have everything prepped and ready before you start cooking.

W W COACH TIP

You’ve seen it on cooking shows, everything is already measured in tiny bowls! It actually saves you time when you’re cooking by helping you stay in the moment and stay focused on following the recipe steps.

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PTER NER

NO-COOK RECIPES

Black bean and avocado sandwiches 0–0

P r e p 1 0 m i n

No Cook

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Ser ves 4

Fresh, flavorful, and filling, this vegan sandwich is best eaten soon after it’s made, or the toast will get soggy. If you like a little heat, add a pinch of cayenne pepper to the bean mixture before pureeing it in the food processor.

1 (15½-oz) can black beans, rinsed and drained

1. In a food processor, purée the beans, lemon juice, oil, garlic, cumin, and salt until smooth.

2 tbsp fresh lemon juice

2/ In a small bowl, mash the avocado with a fork.

1 tbsp olive oil 1 medium garlic clove, chopped 1 tsp ground cumin ¼ tsp kosher salt ½ medium avocado, halved, pitted, and peeled 8 slices reduced-calorie whole-wheat bread, toasted

3. Spread about ¼ cup bean mixture on each of 4 slices of toast. Top evenly with the roasted peppers, spinach, and cucumber. 4. Spread the avocado evenly on the remaining 4 slices of toast and cover the sandwiches. Cut in half and serve. Serving size (1 sandwich): 288  Cal, 9  g Total Fat, 1  g Sat Fat, 807  mg Sod, 46  g Total Carb, 5  g Sugar, 14  g Fib, 13  g Prot.

7 oz roasted red peppers (packed in water), drained and thinly sliced 1 cup baby spinach ½ small English cucumber, thinly sliced

The black bean spread is great to keep on hand as a snack to scoop up

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with fresh vegetables. It also makes a great substitute for refried beans in quesadillas and tostadas.

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Rainbow Poke Bowls with Spicy Sesame Drizzle 0–0

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Ser ves 1

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Homemade, customized poke bowls can be yours any time for a fraction of the price and wait time for takeout! We use pre-cooked shrimp here, but you can also swap in sushi grade tuna or salmon too.

½ cup shredded purple cabbage ½ cup shredded carrots ½ cup thin red pepper strips ½ cup cooked edamame ½ cup diced cucumber ¼ cup quartered radish 6 large cooked shrimp

1. In a large bowl or on a platter, arrange the cabbage, carrots, peppers, edamame, cucumber, radish, and shrimp. 2. In a small bowl, whisk the mayo, sriracha, vinegar, oil, and ginger to make the dressing. Serve it on the side or pour it over the bowl. Garnish with sesame seeds, scallion, and rice crackers. Per serving (1 bowl): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

1 tbsp light mayo 1 tsp sriracha 2 tsp rice vinegar 1 tsp sesame oil ¼ tsp minced ginger ½ tsp sesame seeds 1 tbsp chopped scallion 6 crushed rice crackers

Prioritize time to wash, cut, and sort fresh produce when you bring it

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home from the market. Then when the time comes to make a meal that leans on sliced, diced, and shredded veggies, you’re ready to go. —Coach...

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Coconut-lime overnight oats 0–0

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Ser ves 1

Meal prep doesn’t get much easier than this. All you need is a few minutes to stir together the ingredients, and time takes care of the rest. Set these oats up at night, and in the morning you’ll be greeted by a creamy, filling, tropical-flavored breakfast. The recipe scales up easily,

½ cup unsweetened refrigerated coconut (or coconut almond) milk

In a medium jar with a lid, or large glass, combine all the ingredients, except the coconut flakes. Stir, cover, and refrigerate overnight. Garnish with coconut, and serve.

⅓ cup crushed pineapple, fresh or canned, drained

Per serving (1 jar): 210  Cal, 6  g Total Fat, 4  g Sat Fat, 323  mg Sod, 36  g Total Carb, 16  g Sugar, 4  g Fib, 4  g Prot.

⅓ cup uncooked rolled oats

¼ tsp lime zest ½ tsp lime juice 1 tsp honey Pinch salt 2 tsp unsweetened coconut flakes, toasted

Don’t skip that pinch of salt! It balances the sweet flavors

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in a recipe, while punching up the brightness of other ingredients, too. It makes citrus taste fresher, and makes chocolate and caramel more luscious.

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Muffuletta salad 0–0

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Ser ves 0

This recipe brings together the flavors of the iconic New Orleans-inspired sub sandwich in a great, big, mouthwatering salad! If you like to prep ahead, this recipe can be made up to 2 days before serving, but be sure to add the dressing and the croutons just before you’re ready

4 large green olives, sliced

1. To make the salad, in a large bowl or on a plate, combine the romaine, olives, giardini, and roasted peppers. Top with the ham, cheese, and soppressata.

1 cup jarred giardiniera, drained and chopped

2. In a small bowl, whisk the vinaigrette ingredients and drizzle over salad. Top with croutons and optional fresh herbs.

Salad 2 cups chopped romaine lettuce

¼ cup sliced jarred roasted peppers, drained ½ cup diced lean ham

Per serving (1 salad): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

2 tbsp grated provolone cheese 2 tbsp sliced spicy soppressata 1/3 cup croutons Optional fresh parsley or oregano for garnish Vinaigrette 1 tsp olive oil 1 tsp dijon mustard 1 tbsp red wine vinegar ¼ tsp dried oregano or Italian seasoning ⅛ tsp salt ⅛ tsp pepper Giardiniera (“gardener’s” in Italian) salad is a spicy, jarred

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mix of pickled vegetables that typically includes carrots, cauliflower, celery, and peppers. If you can’t find it, you could substitute brined jalapenos, olives, and pickles.

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Shrimp salad sandwich with cucumber & dill 0–0

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Ser ves 1

Take this easy-to-pack sandwich to work for lunch or on a picnic. Keep the bread and salad separate until you are ready to serve to keep the bun from getting soggy. Swap chopped lobster for the shrimp if you prefer.

2 oz coarsely chopped cooked shrimp 3 tbsp chopped cucumbers 2 tsp reduced-calorie mayonnaise 2 tsp chopped dill

In a small bowl, combine the shrimp, cucumbers, mayonnaise, dill, onion, and lemon juice. Season with the salt, pepper, and celery seeds; spoon into the bun. Serving size (1 serving): 182  Cal, 4  g Total Fat, 1  g Sat Fat, 602  mg Sod, 21  g Total Carb, 3  g Sugar, 3  g Fib, 18  g Prot.

2 tsp chopped red onions ¼ tsp fresh lemon juice 1 pinch kosher salt 1 pinch black pepper 1 pinch celery seeds 1 reduced-calorie hot dog bun, toasted

This salad also makes a perfect filling for lettuce wraps.

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Try Bibb, green leaf, or iceberg lettuce in place of the bun for a crunchy variation.

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Carrot cake balls 0–0

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Ser ves 8

Think of these treats as an energy ball meets cake ball mash-up. They taste just like carrot cake, but in lieu of traditional frosting, the cream cheese is rolled right in and helps hold all the ingredients together. They make a great single-serving dessert or sweet snack any time.

½ cup graham cracker crumbs (or crush 3½ whole graham crackers into crumbs) 3 tbsp light cream cheese 2 tbsp coconut oil 5 tbsp finely shredded carrot, divided 3 tbsp unsweetened flaked coconut, divided 3 tbsp chopped walnuts, divided 3 tbsp chopped raisins, divided 2 tbsp flaxseed meal ½ tsp cinnamon

1. In a medium bowl, combine the graham cracker crumbs, cream cheese, and coconut oil and mash with a fork. 2. Add 4 tbsp shredded carrot, 2 tbsp each coconut, walnuts, and raisins, the flaxseed meal and cinnamon and combine with fork or your hands until mixture holds together. 3. Roll rounded tablespoons of the mixture into 8 balls. In a small cup, combine the remaining 1 tbsp each carrots, coconut, walnuts, and raisins in small cup. 4. One by one roll the balls in the mixture to coat. Place the balls on a plate and cover with plastic wrap or store in a sealed container with waxed paper between layers and refrigerate until serving. Per serving (1 ball): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

You can opt for ingredients not traditionally in carrot cake, and

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change this recipe to suit your taste. Pecans and dried cranberries would be a delicious change from walnuts and raisins.

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Celery, white bean, and tuna salad 0–0

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Ser ves 2

Celery is a long-lasting fridge staple that’s wonderful in salads, where its crunch and natural salinity are most welcome. Here it pairs with creamy white beans and tuna for a delicious lunch that holds up well. If you don’t have lemons, substitute any kind of vinegar. And if you

1 tbsp olive oil ½ tsp finely grated lemon zest 1 tbsp fresh lemon juice 1 tsp Dijon mustard ¼ tsp kosher salt ¼ tsp black pepper

In a large bowl, whisk the oil, lemon zest and juice, mustard, salt, and pepper. Add the beans and celery and toss to combine. Stir in the parsley, if using. Serve with radicchio leaves for scooping, if desired. Serving size (1⅓ cups): 298  Cal, 8  g Total Fat, 1  g Sat Fat, 667  mg Sod, 32  g Total Carb, 1  g Sugar, 10  g Fib, 24  g Prot.

1 (15-oz) can no-salt-added cannellini beans, rinsed and drained 1 cup thinly sliced celery ¼ cup parsley leaves (optional) 5 oz water-packed albacore tuna, drained and flaked Radicchio or lettuce leaves for serving, optional

You can keep celery fresh for weeks in the fridge

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by wrapping it in aluminum foil and storing it in the crisper drawer.

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Mexican Salad with Garlic-Ranch Dressing 0–0

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Ser ves 4

This salad pairs an abundance of fresh vegetables with a tasty, herby yogurt-based dressing for layers of flavor and texture. We chose black beans for this dish, but you can also use pinto beans. To make this salad heartier, top it with grilled shrimp or chopped rotisserie chicken.

1. In a medium bowl, whisk the yogurt, water, parsley, oil, dill, salt, garlic, and pepper.

¼ cup plain fat-free Greek yogurt 2 tbsp warm water 1½ tbsp finely chopped parsley

2. Scatter the lettuce on the bottom of a deep platter; top with the beans, corn, tomatoes, carrots, and radishes. Drizzle with the dressing; garnish with the scallions.

4 tsp olive oil 1 tbsp finely chopped dill ¾ tsp kosher salt

Serving size (2 cups salad and 2 tbsp dressing): 280  Cal, 6  g Total Fat, 1  g Sat Fat, 1,149  mg Sod, 49  g Total Carb, 5  g Sugar, 13  g Fib, 13  g Prot.

½ tsp finely chopped garlic ¼ tsp black pepper 5 oz chopped romaine lettuce (about 6 cups) 2 cups black beans, rinsed and drained 2 cups canned white or yellow corn 2 cups grape tomatoes, halved 1⅓ cups shredded carrots 4 medium radishes, halved, thinly sliced 2 medium scallions, thinly sliced

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When making a salad, salt and pepper the ingredients before you dress, and season every layer for more flavor.

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Creamy veggie slaw 0–0

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Ser ves 12

Bell peppers are often a minor player in salads but here they take a well deserved starring role. This salad is best served the day it is made but it can be prepped a day or two ahead. Just keep the veggies and the dressing separate until you are ready to serve.

1 cup plain fat-free Greek yogurt ½ cup light mayonnaise 2 tbsp water 2 tbsp rice wine vinegar 1 tbsp Dijon mustard 1 tsp kosher salt

1. To make the dressing, in a large bowl combine the yogurt, mayonnaise, water, vinegar, mustard, salt, and pepper. 2. Add remaining ingredients and toss to mix and coat. Refrigerate 1 hour for flavors to blend. Per serving (¾ cup): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

½ tsp freshly ground black pepper 3 bell peppers (red, yellow and/or orange) quartered lengthwise, then sliced crosswise (about 5 cups) 2 cups bagged broccoli slaw

Making your dressing in the same bowl you serve the salad

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saves on cleanup time. First make the dressing, then add the other ingredients to the bowl and toss. No need for two bowls!

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Shrimp “ceviche” 0–0

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Ser ves 1

This lightning-quick dish for one can easily be scaled up for a group of any size, and also makes a great appetizer with tortilla chips or crackers. If you like scallops, try adding some cooked bay scallops to the dish, or substituting them for the shrimp.

½ cup chopped cooked shrimp ½ small tomato, finely chopped ½ small kirby cucumber, finely chopped 2 tbsp chopped red onions

In a medium bowl, combine the shrimp, tomato, cucumber, onions, and lime juice; let stand for 10 minutes for the flavors to blend. Sprinkle with the cilantro; season with salt and pepper. Serving size (1 serving): 108  Cal, 0  g Total Fat, 0  g Sat Fat, 375  mg Sod, 10  g Total Carb, 4  g Sugar, 2  g Fib, 18  g Prot.

2 tbsp fresh lime juice 2 tsp chopped cilantro 1 pinch kosher salt (or to taste) 1 pinch black pepper (or to taste)

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Chilled corn soup with spicy cilantro drizzle 0–0

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Ser ves 4

Here’s a recipe to keep in your back pocket when summer corn is at its peak. The corn’s sweetness together with the silky texture of the buttermilk and the pops of flavor from the lime juice, jalapeno, and fresh herbs make this soup irresistible. We use cilantro for the

5 cups fresh or defrosted baby corn kernels, divided

1. In a blender, puree 4 cups of corn, buttermilk, white parts of scallion, 2 tsp lime juice, 1 tsp salt, and sugar until very smooth.

1 ½ cups low fat buttermilk

2. Press the mixture through a fine mesh sieve and discard any remaining solids. Stir in the remaining 1 cup corn and chill well for at least 1 hour or overnight.

2 scallions, white and green parts divided 1 tbsp fresh lime juice, divided 1 ¼ tsp kosher salt, divided 1 tsp sugar Pinch cayenne pepper ½ cup cilantro 1 tbsp olive oil 1 jalapeno, seeded

3. In a mini chop or with an immersion blender, puree the reserved green parts of scallion, remaining ¼ tsp salt, cilantro, olive oil, 1 tbsp water, and jalapeño. Serve soup chilled and garnished with cilantro mixture. Per serving (about ¾ cup): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

The freshest, in-season corn is ideal for this

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recipe, but if it’s not available, defrosted frozen corn will deliver the next best, sweet, juicy flavor.

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Strawberry-Blackberry Ice Box Cake 0–0

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Refrigerate 8 hr

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Ser ves 8

If you’re unfamiliar with icebox cakes, their beauty is that the cookies or crackers used for the layers will soften to cake-like consistency during the resting time in the fridge. Feel free to vary the berries- blueberries and raspberries for example with a little orange zest instead of

1 cup plain fat free Greek yogurt 3 oz light cream cheese, softened 2 tbsp confectioners’ sugar ½ tsp vanilla extract ¾ tsp grated lemon zest 2 cups Tru Whip or other whipped topping 15 squares (7 ½ full sheets) cinnamon graham crackers 1 ⅓ cups sliced strawberries, sliced, plus extra for serving

1. Line a 9 x 5-inch loaf pan with plastic wrap, letting the wrap extend pan by several inches on 2 long sides. 2. In a large bowl, beat the yogurt, cream cheese, and sugar with an electric mixer until fluffy, about 3 minutes. Beat in the lemon zest and vanilla. Gently fold in the whipped topping. 3. Line the bottom of the prepared pan with 3 graham cracker squares; top evenly with about ¾ cup of the yogurt mixture, then ⅓ cup each strawberries and blackberries. Repeat these layers 3 more times. Top with remaining graham crackers. 4. Cover the top of the cake with the overhanging plastic wrap. Gently press down on the top and pat in on sides to form an even shape. 5. Refrigerate until the graham crackers soften, at least 8 hours or up to 1 day. 6. To serve, uncover the cake and invert it onto a platter; remove the plastic wrap and use a long serrated knife to cut the cake into 8 slices. Serve with additional berries. If desired, dust slices lightly with cinnamon and garnish with mint sprigs. Per serving (1 slice): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

This cake slices best when it’s very cold.

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Leave it in the fridge until the moment you are ready to serve it.

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Recipe Name Here page 00

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Smoked salmon breakfast salad 0–0

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Ser ves 2

This salad brings together all the elements of the classic smoked salmon and cream cheese bagel in a fresher and lighter form; it’s the perfect brunch dish for a special occasion! A light lemony dressing coats baby greens, radishes, and thinly sliced onions. Smoked salmon sits on

2 tsp olive oil 1 tsp fresh lemon juice ¼ tsp kosher salt ⅛ tsp freshly ground black pepper 4 cups mixed baby salad greens (preferably including baby watercress) 2 radishes, halved and thinly sliced ¼ cup thin slivers red onion 6 sea salt bagel chips (about 1 oz)

1. In a medium bowl, combine the olive oil, lemon juice, salt, and pepper. Add the greens, radishes, and onion, and toss to coat. 2. Spread bagel crisps with cream cheese. Place 3 on each of 2 serving plates. 3. On each plate, place 2 cups of the greens mixture, then drape 2 oz salmon over each salad, and sprinkle each with 1 tsp capers. Grind black pepper over top if desired. Per serving (1 salad): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

2 tbsp whipped cream cheese 4 oz smoked salmon, torn into pieces 2 tsp capers

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Want to tame that sharp onion bite when using raw onions? Soak them in ice water, then rinse and pat dry before using.

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Antipasto avocado halves 0–0

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Ser ves 4

This quick-and-pretty recipe is perfect as a dinner party first course or a light lunch. Some grocery stores sell tiny fresh mozzarella balls called ciliegine (cherries, in Italian), that would be great in this dish, but any mozzarella, torn or cut into small pieces, is fine.

2 avocados ⅔ cup halved grape tomatoes ⅔ cup diced red pepper ½ cup mini fresh mozzarella balls or 2 oz of fresh mozzarella, torn or chopped

Halve the avocados and remove the pits. Scoop out the avocado flesh, reserving half for another use. Dice the avocado and toss it with the remaining ingredients. Spoon the mixture back into the avocado shells and garnish with additional basil. Serving size (1 avocado half): 280  Cal, 6  g Total Fat, 1  g Sat Fat, 1,149  mg Sod, 49  g Total Carb, 5  g Sugar, 13  g Fib, 13  g Prot.

¼ cup minced red onion 3 tbsp chopped basil, additional for garnish 1 tbsp olive oil 1 tbsp lime juice 1 tsp fresh minced garlic ¾ tsp kosher salt ⅛ tsp pepper

To minimize browning, rub your reserved avocado all over with

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lime juice and then wrap it tightly in plastic wrap before putting it in the fridge. Even though browning won’t affect the taste or quality of the avocado, this trick will help minimize the color change brought on by oxidation.

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Mezze Platter Layered Dip 0–0

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Ser ves 8

Bring all the big, bright flavors of a Greek mezze platter together in a shareable, layered dip. Excellent for parties, we love to serve this with carrot chips, bell pepper wedges, and pita chips. You can also layer the ingredients into individual cups for grab-and-go weekday snacks.

1 8 oz container roasted pepper hummus 1 ½ cups diced cucumber 3 Tbsp minced red onion

In order, layer all the ingredients in an 8-inch shallow pie pan or gratin. Chill until ready to serve. Per serving (½ cup dip): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

1 8 oz container tzatziki dip ½ cup drained, sliced, pepperoncini 1 cup diced tomato ⅓ cup sliced or chopped green olives ¼ cup crumbled feta cheese 2 Tbsp chopped fresh dill or parsley Crudite and/or chips for serving, if desired

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If you’re making this ahead for a get-together, seed your cucumber and tomato to get rid of excess juices that’ll make the dip soggy.

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Spicy sesame noodles 0–0

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Ser ves 4

This new twist on an old favorite combines classic ramen with crisp, fresh, cucumber “noodles” and a super-flavorful tahini-based sauce. It’s a healthy, homemade way to enjoy all the yuminess of takeout cold sesame noodles, and it only takes a few minutes to pull

3 oz instant ramen noodles 3 cups cucumber noodles, from 1 large unpeeled English cucumber 3 tbsp tahini 3 tbsp nonfat Greek Yogurt 2 tbsp water 1 tbsp soy sauce 1 tsp honey 2 tsp minced ginger 2 tsp minced garlic

1. Cover the instant ramen noodles with boiling water and let them soak for 3 minutes to soften (discard seasoning packet or reserve for another use). Drain the noodles and rinse under cold water. Drain again. Toss the ramen noodles with the cucumber noodles. 2. In a small bowl, whisk the tahini, yogurt, water, soy sauce, honey, ginger, garlic, and sambal oelek. Pour the sauce over the noodles and toss to coat. Divide evenly among 4 bowls and serve garnished with scallions, sesame seeds, and red pepper flakes. Per serving (1 cup): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

1 tsp sambal oelek or hot sauce Optional Scallions, sesame seeds, and red pepper flakes for garnish

If your supermarket sells precut, spiralized veggie noodles, buy

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them! They save time, make life easier, and sometimes even reduce waste. If you can’t find spiralized cucumber noodles, and don’t have a spiralizer at home, just use your vegetable peeler to make easy cucumber “ribbons’.

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Pan bagnat 0–0

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Ser ves 4

The flavor of these sandwiches actually improves if you wrap them individually and refrigerate for a couple of hours. It’s also usually prepared with day-old bread, and the longer it sits, the more time the ingredients have a chance to meld.

3 tbsp chopped parsley 3 tbsp red-wine vinegar 2 tbsp reduced-sodium chicken broth 1 tbsp extra-virgin olive oil 1 medium garlic clove, finely chopped ¼ tsp black pepper 8 oz Italian bread 4 medium radishes 12 large, pitted Kalamata olives, coarsely chopped 2 (5-oz) cans chunk light tuna in water, drained 1 small red onion, thinly sliced

1. To make the dressing, in a small bowl, whisk the parsley, vinegar, broth, oil, garlic, and pepper. 2. Using a serrated knife, split the bread in half lengthwise, making the bottom of the loaf slightly thicker than the top. Use your fingers to pull out and discard some of the soft interior of the bread. Brush the inside of the top half of the loaf with half of the dressing. 3. Layer the bottom section of the bread with the radishes, then the olives. Top with the tuna and onion, then the tomatoes. Drizzle with the remaining dressing. Cover with the bread top and cut into 4 sandwiches. Serving size (1 sandwich): 280  Cal, 7  g Total Fat, 1  g Sat Fat, 674  mg Sod, 32  g Total Carb, 5  g Sugar, 3  g Fib, 23  g Prot.

2 medium tomatoes, thinly sliced

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Fresh parsley adds herbal brightness to the dressing. If you have other fresh herbs on hand, combine some with the parsley. Basil, tarragon, and dill would all be delicious.

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Chaat salad with mango chutney dressing 0–0

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Ser ves 4

Chaat are savory snacks that originated in India. The varieties are endless but they usually include crunchy elements, vegetables, and a dressing with sweet-tart flavor. This recipe brings together all of those elements in a lightened up salad format.

¾ cup plain fat free Greek yogurt ¼ cup chopped cilantro 3 tbsp water 3 tbsp mango chutney, any large pieces chopped ½ tsp salt ½ tsp garam masala 6 cups baby spinach

1. To make the dressing, in a small bowl, stir together the yogurt, cilantro, water, chutney, salt, and garam masala. Set aside. 2. In a large serving bowl, combine the spinach, chickpeas, cucumber, onion, radishes, and crackers. Sprinkle peanuts on top, and serve with dressing. Per serving (1 salad): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

1 cup canned chickpeas, rinsed and drained ½ of a English cucumber, quartered

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To make this salad a heartier meal, try adding a little protein. Chopped grilled chicken breast, cooked shrimp, or cubes of baked tofu would all work well.

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Breakfast banana split 0–0

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Ser ves 1

How about a banana split for breakfast? Sure you could have your regular yogurt and fruit, but here’s a simple way to give those tried-and-true ingredients a super fun spin. Diced fresh pineapple would also be delicious here, either instead of or along with the strawberries.

1 medium banana, halved lengthwise ⅓ cup fat-free vanilla Greek yogurt 1 tbsp unsweetened almond butter ½ cup diced strawberries 1 tbsp granola

1. Place the banana halves in a shallow serving bowl. Scoop yogurt on top. (Either by spoonful or with a small ice cream scoop.) 2. Stir the almond butter until it’s smooth, then spoon it over top. Scatter strawberries on top and around the banana. Sprinkle with granola. Per Serving (1 banana split): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

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Brussels sprout salad 0–0

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Ser ves 12

Raw Brussels sprouts have a lovely, mild flavor and great crunch. The easiest way to slice them thinly is with a food processor or mandoline, but a sharp knife will also work. If you have any leftovers, save them to use as a sandwich condiment the next day.

1 lb Brussels sprouts, trimmed, thinly sliced, broken into shreds 2½ cups canned mandarin oranges juice pack, drained ½ cup pomegranate seeds 2 tbsp olive oil 1½ tbsp Champagne vinegar 1 ½ tsp Worcestershire sauce ½ tsp sugar

1. In a large bowl, toss the Brussels sprouts, oranges, and pomegranate seeds; cover and set aside at room temperature for up to 4 hours. 2. In a small bowl, whisk the oil, vinegar, Worcestershire sauce, sugar, salt, and pepper until smooth; pour over the vegetables and toss well. Serving size (⅔ cup): 59  Cal, 2  g Total Fat, 0  g Sat Fat, 118  mg Sod, 9  g Total Carb, 5  g Sugar, 2  g Fib, 2  g Prot.

½ tsp kosher salt ½ tsp black pepper

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In place of the pomegranate seeds, you can also use dried cherries or cranberries. Just be sure to chop them up to help disperse their tart flavor throughout the salad.

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Shrimp and mango summer rolls 0–0

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Ser ves 4

Look for rice paper wrappers in the International aisle at the supermarket. They look like large, thin, stiff disks, about the size of large flour tortillas, and usually come about 25 to 30 in a package. Unopened (or opened and resealed in plastic and then an airtight container), the

2 tbsp fish sauce 2 tbsp hoisin sauce 2 tbsp peeled finely chopped ginger 2 tbsp unseasoned rice vinegar 2 tbsp unsweetened lime juice 1 tbsp plus 1 tsp Sriracha 8 (8-inch) rice paper wrappers ½ lb cooked shrimp 2 cups packaged coleslaw mix (shredded cabbage and carrots) 1 large mango, peeled and cut into thick matchsticks ¼ cup chopped cilantro ¼ cup chopped mint leaves

1. To make the dipping sauce, in a small bowl, whisk the fish sauce, hoisin sauce, ginger, vinegar, lime juice, and Sriracha. 2. In a large bowl of hot water, soak the rice-paper rounds, one at a time, just until softened, 10 to 30 seconds. Place the rice-paper rounds, as they are softened, on a double layer of paper towels to drain. 3. Lay the softened wrappers on a work surface. Arrange about 5 shrimp along the center of each wrapper, leaving a border at the top and bottom; layer evenly with the coleslaw mix, mango, cilantro, and mint. Fold in the sides of the wrappers and roll up tightly to enclose the filling. Cut each roll in half on a diagonal and serve with the dipping sauce and lime wedges. Serving size (2 summer rolls and about 2 tbsp sauce): 220  Cal, 1  g Total Fat, 0  g Sat Fat, 1,409  mg Sod, 41  g Total Carb, 19  g Sugar, 3  g Fib, 12  g Prot.

½ medium lime, cut into wedges

Summer rolls can be a bit daunting at first because of the delicate

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rice paper wrappers. Softening them as directed, one at a time, will ensure your success and help you find a rhythm that will get this 10-minute dish prepared on time.

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NO-COOK RECIPES

Chipotle-lime chickpea, avocado & tomato salad 0–0

P r e p 1 5 m i n

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Ser ves 1

Queso fresco is a salty, crumbly, fresh Mexican cheese that has a similar appearance and texture to feta, but a milder flavor. Look for it near the other fresh cheeses at your supermarket. Consider turning this versatile salad into a snack and scoop up the delicious

¼ tsp finely grated lime zest 2 tsp fresh lime juice 1 tsp finely chopped canned chipotle chile in adobo sauce 1 tsp olive oil

In a medium bowl, combine the lime zest and juice, chile, oil, and salt. Add the chickpeas, tomatoes, avocado, cilantro, and onion; toss and serve over the greens. Sprinkle with the queso fresco. Serving size (1 serving): 444  Cal, 20  g Total Fat, 4  g Sat Fat, 877  mg Sod, 53  g Total Carb, 3  g Sugar, 18  g Fib, 19  g Prot.

1 pinch kosher salt 1 cup chickpeas, rinsed and drained ½ cup grape tomatoes, quartered ¼ medium avocado, finely chopped 2 tbsp chopped cilantro 1 tbsp finely chopped red onion

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We love the chickpeas in this dish, but the dish is quite flexible and will work well with black beans or kidney beans if you’d like, or any canned beans you have on hand.

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PTER NER

5 INGREDIENTS OR LESS

Baked eggplant with 3 cheeses 0–0

P r e p 1 0 m i n

C o o k 2 5 m i n

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Ser ves 4

This is a cross between classic Italian eggplant parmesan and lasagna. The ricotta mixture which is usually bound with an egg stays deliciously creamy without one. The dish is not heavy though because the eggplant isn’t breaded and fried but broiled instead.

Cooking spray 1 eggplant (about 1¼ lb), cut into ½-inch-thick rounds ¾ cup marinara sauce 1 cup part-skim ricotta 6 tbsp part-skim mozzarella, divided 4 tbsp grated Parmesan cheese, divided ½ tsp kosher salt 1/8 tsp freshly ground black pepper

1. Preheat the broiler. Coat a rimmed baking sheet with cooking spray. Arrange the eggplant in a single layer on the baking sheet. Spray with cooking spray. 2. Broil until well browned, about 5 minutes. Turn the eggplant over and spray again. Broil until well browned and tender, about 5 minutes longer. Remove from the oven and reduce temperature to 375°F. 3. Spread ½ cup sauce on the bottom of an 8 x 8-inch baking dish. Top with ½ of the eggplant. In a medium bowl, combine the ricotta, 4 tbsp mozzarella, 2 tbsp Parmesan, salt, and. Spread the mixture over the eggplant. 4. Top with the remaining eggplant, then spoon over the remaining ¼ cup sauce, and sprinkle with remaining 2 tbsp mozzarella and 2 tbsp Parmesan. 5. Bake until the sauce is bubbly around edges, and the cheese is melted, about 20 minutes. Let the eggplant stand for 5 minutes before cutting into 4 pieces. Per serving (about 00 cups) 000 Cal, 0 g Total Fat, 0 g Sat Fat, 000 mg Sod, 00 g Total Carb, 0 g Sugar, 0 g Fib, 00 g Prot.

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Be sure to get a nice golden brown color on both sides of the eggplant before you remove it from the broiler. Cooking the eggplant thoroughly is the key to success with this dish.

5 INGREDIENTS OR LESS

Peach & prosciutto salad 0–0

P r e p 1 0 m i n

No Cook

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Ser ves 4

The sweet and salty combo of peaches and prosciutto is great on bitter arugula, drizzled with sweet balsamic glaze. When peaches are not in season, use sliced melon, ripe pears, or fresh figs instead. Add cooked shrimp or grilled chicken and make it a main course.

6 slices prosciutto, cut into quarters

1. Wrap one piece of prosciutto around each peach wedge.

3 ripe peaches, cut into 24 wedges

2. In a large bowl, toss the arugula, onion, salt, and pepper with the olive oil.

8 cups baby arugula ½ cup very thin slivers sweet onion ¼ tsp kosher salt 1/8 tsp freshly ground black pepper 4 tsp olive oil 6 tsp balsamic glaze

3. Arrange 2 cups of the greens mixture on each of 4 salad plates. Top each plate with six prosciutto wrapped peaches. Drizzle each plate with 1 ½ tsp balsamic glaze, and sprinkle on freshly ground black pepper, if desired. Per serving (1 salad): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

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5 INGREDIENTS OR LESS

Broiled salmon with horseradish-dill sauce 0–0

P r e p 3  m i n

C o o k 7  m i n

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Ser ves 4

This salmon is easy enough for a busy weeknight, but special enough for entertaining. And it’s also excellent served cold, so plan ahead for those nights when you don’t have the time or energy to cook at all. The sauce is also delicious with chives or tarragon if you’re not a fan of

Cooking spray 2 tsp olive oil 1 tsp finely grated lemon zest, divided, plus lemon wedges for serving ¾ tsp kosher salt, divided ¼ tsp freshly ground black pepper, divided 4 (6-oz) salmon filets 1 cup plain Greek nonfat yogurt 2 tbsp water

1. Preheat the broiler. Line a rimmed baking sheet with foil. Coat the foil with cooking spray. 2. In a small cup, combine the olive oil, ½ tsp lemon zest, ½ tsp salt, and 1/8 tsp pepper. Arrange salmon, skin side down, on prepared pan. Brush with the olive oil mixture. 3. Broil until salmon is golden and until just barley opaque at center, 6 to 8 minutes. 4. Meanwhile, in a small bowl, combine yogurt, water, horseradish, dill, and remaining lemon zest, salt, and pepper. 5. Divide the salmon among 4 serving plates. Spoon the sauce over the fillets and garnish with fresh dill. Serve with lemon wedges. Per serving (1 salmon fillet and about ¼ cup sauce): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

When cooking salmon fillets, don’t waste time trying to remove the

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salmon skin before cooking. After cooking, the flesh will easily lift from the skin.

Recipe Name Here Lorum page 00

5 INGREDIENTS OR LESS

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210

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Veggie egg cups 0–0

P r e p 1 0 m i n

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C o o k 2 0 m i n

Ser ves 6

This grab-and-go breakfast is infinitely adaptable. You can use any vegetable, herb, and cheese combo you have on hand. Try broccoli, scallion, and cheddar; red bell pepper, Italian seasoning, and mozzarella. Store leftovers in the fridge for up to 4 days, and reheat in the

Cooking spray 1 cup chopped tomatoes 6 tbsp crumbled feta 1 tbsp chopped fresh dill or ¾ tsp dried dill 5 large eggs 2 tbsp fat-free skim milk ¼ tsp kosher salt ¼ tsp black pepper

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1. Preheat the oven to 350°F. Coat a 6-cup muffin tin with cooking spray. Divide the tomatoes evenly among the muffin cups. Sprinkle 1 tbsp cheese into each muffin cup, then sprinkle the dill evenly into the cups. 2. In a medium bowl, whisk the eggs, milk, salt, and pepper. Pour the mixture evenly into the muffin cups. Bake until set, 20 to 22 minutes. Run a thin knife or spatula around the edge of each egg cup and gently remove from the pan. Serving size (1 egg cup): 95  Cal, 6  g Total Fat, 3  g Sat Fat, 245  mg Sod, 2  g Total Carb, 1  g Sugar, 1  g Fib, 7  g Prot.

To make cleanup even easier, you can use silicone muffin cups or paper muffin tin liners if you have them on hand. The paper liners also make the egg cups easier to eat on the go.

5 INGREDIENTS OR LESS

Pot roast with tomatoes, garlic, and fennel 0–0

P r e p 1 0 m i n

C o o k 8 h o u r s 1 0 m i n

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Ser ves 12

Long, slow cooking is the surest route to luscious, fork-tender meat. This pot roast is just right at a holiday gathering or to make for a weekend supper with plenty of leftovers to stash in the fridge or freezer. Serve it with polenta or couscous to soak up all the delicious sauce.

Cooking spray 3 lb lean boneless bottom round steak, trimmed 1 ½ tsp kosher salt, divided ½ tsp black pepper 1 large fennel bulb, chopped, (fronds reserved for garnish) 4 large garlic cloves, finely chopped 1 cup dry red wine 1 (28-oz) can crushed tomatoes and basil

1. Sprinkle the beef with 1 tsp salt and the pepper. Spray a large skillet with cooking spray and set over medium-high heat. Cook the beef, turning occasionally, until browned on all sides, 12 to 15 minutes. Transfer to a 5- or 6-quart slow cooker. 2. Reduce the heat to medium. Cook the fennel, garlic, and ¼ tsp salt, stirring frequently, until the fennel is crisp-tender, about 2 minutes. 3. Stir in the wine and bring to a boil, scraping up the browned bits from the bottom of the pan; cook for 1 minute. Transfer the fennelwine mixture to the slow cooker and stir in the tomatoes. Cover and cook until the beef is fork-tender, 8 to 9 hours on Low. 4. Transfer the beef to a cutting board and cut into 12 portions; stir the remaining ¼ tsp salt into the sauce. Divide the beef and sauce among 12 shallow bowls or plates and garnish with fennel fronds, if desired. Serving size (1 piece beef and ½ cup sauce): 266  Cal, 13  g Total Fat, 5  g Sat Fat, 426  mg Sod, 7  g Total Carb, 3  g Sugar, 2  g Fib, 25  g Prot.

Slow cooked, large cuts of meat that need slicing taste even more delicious the day after they’re cooked. Cooking this roast a day

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ahead also makes it easier to slice this roast without it falling apart. Cool the cooked meat to room temperature, then refrigerate it, covered, for at least 4 hours or overnight. Return the sliced meat to the pot with the sauce, and when it’s time to eat, gently reheat it.

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5 INGREDIENTS OR LESS

Creamy alfredo mac and cheese 0–0

P r e p 1 5 m i n

C o o k 1 5 m i n

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Ser ves 6

Using riced cauliflower in this dish really helps it cook quickly--the frozen variety hardly adds any cooking time to the dish; just a few extra minutes. We love serving this rich, creamy side with roasted chicken breasts or pork tenderloin.

Cooking spray 8 oz elbow macaroni (about 2 cups) 12 oz cauliflower rice (about 3½ cups) or defrosted frozen cauliflower rice 3 medium garlic cloves 1 cup fat-free evaporated milk ¾ tsp kosher salt ¼ tsp black pepper ½ cup grated Parmesan Herbs, chopped scallions, and/ or chopped chives (for serving; optional)

1. Bring a large saucepan of water to a boil. Cook the pasta until tender, about 9 minutes. Drain. 2. Meanwhile, off heat, coat a large nonstick skillet with cooking spray. Heat over medium-high heat. Cook the cauliflower and garlic, stirring frequently, until tender, about 4 minutes. Scrape the cauliflower mixture into a blender. Add the milk, salt, and pepper. Blend until smooth. Add the cheese and continue to blend until well combined. 3. In the skillet, combine the pasta and sauce, stirring well to coat. Cook over medium heat until heated through, about 3 minutes. Garnish with the herbs, scallions, or chives (if using). Serving size (a scant 1 cup): 228  Cal, 3  g Total Fat, 1  g Sat Fat, 460  mg Sod, 38  g Total Carb, 7  g Sugar, 2  g Fib, 12  g Prot.

For a version of this mac and cheese with a slightly sharper flavor

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profile, try making it with grated pecorino romano in place of parmesan. The pecorino romano is a bit stronger and saltier, so you can use less salt.

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5 INGREDIENTS OR LESS

Kimchi grilled cheese 0–0

P r e p 3  m i n

C o o k 6 m i n

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Ser ves 1

Kimchi is Korean condiment/side dish made from fermented vegetables, spices, and lots of garlic. Here we combined it with cream cheese which tames the bite a bit. It really heightens the flavor of a plain grilled cheese sandwich.

3 tbsp well drained kimchi, chopped

1. In a small cup, combine the kimchi, scallions, and cream cheese.

2 tbsp sliced scallions

2. Top 1 slice of bread with 2 slices of cheddar cheese. Spread with the kimchi mixture, then top with remaining slice cheddar cheese and remaining bread slice.

1 tbsp whipped cream cheese 2 slices reduced calorie bread (45 cal/slice), white, oatmeal or whole wheat 3 slices very thinly sliced sharp cheddar (1 oz)

3. Coat a small nonstick skillet with cooking spray. Heat it over medium heat. Add the sandwich and cook over medium heat, flipping once until lightly toasted and cheese melts, 2 to 3 minutes per side. Per serving (1 sandwich): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

Hitting that sweet spot of perfectly golden bread and gooey, melty

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cheese sometimes takes finessing! Check on your grilled cheese frequently, and don’t be afraid to lower the heat and shake the pan a bit as needed. You can also cover the pan to help melt the cheese.

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216

5 INGREDIENTS OR LESS

Easy pesto chicken salad 0–0

P r e p 5 m i n

No Cook

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Ser ves 6

Lemon zest might not seem like a major player here, but its bold, citrus-y zing brings an unexpected bright note to this super simple chicken salad. Use a Microplane or the finest holes on a box grater to get the best zest for this recipe.

In a medium bowl, stir the yogurt, pesto, lemon zest, and pepper. Add the chicken and stir gently to combine.

½ cup plain fat-free Greek yogurt ⅓ cup pesto sauce 1 tsp finely grated lemon zest

Serving size (½ cup): 156  Cal, 8  g Total Fat, 2  g Sat Fat, 81  mg Sod, 1  g Total Carb, 1  g Sugar, 0  g Fib, 19  g Prot.

½ tsp black pepper 12 oz cooked shredded chicken breast Rye crackers for serving, optional

My favorite move is picking up a rotisserie chicken and turning it

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into easy, flavorful meals during the week. This amazing salad only takes five minutes and a few more ingredients to make. —Coach...

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5 INGREDIENTS OR LESS

Mussels with pesto broth & lemony oven fries 0–0

P r e p 5 m i n

C o o k 2 5 m i n

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Ser ves 2

Mussels are sometimes overlooked as a dinner option but they shouldn’t be. They are inexpensive and so easy to cook. Here we simmered them in white wine and stirred prepared pesto into the juices at the end. Serve with spoons to slurp up that delicious broth.

Cooking spray 1 medium Yukon gold potato (about 8 oz) 3/4 tsp kosher salt, divided 1 tsp finely grated lemon zest ⅛ tsp freshly ground black pepper 2 lb mussels ½ cup dry white wine ¼ cup water ¼ cup basil pesto

1. Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper. 2. Cut the potatoes into ½-inch thick slices; cut the slices into ½-inch thick sticks. Spread the fries on the prepared baking pan in a single layer. Coat with cooking spray. Bake for 20 minutes, sprinkle with ½ tsp of the salt and the pepper. Toss and bake until browned, 5 minutes longer. Remove from the oven and sprinkle with the lemon zest. 3. Meanwhile, place the mussels, wine, and water in a large pot and bring it to a boil, stirring occasionally. Reduce the heat and simmer, covered, until the mussels open, 4 to 5 minutes. Discard any mussels that do not open. 4. Transfer the mussels to 2 bowls; stir the pesto and remaining ¼ tsp salt into the liquid in the pot, and spoon over the mussels. Serve with fries. Per serving (about 24 fries, 34 mussels, and ¾ cup broth): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

Most mussels at the supermarket today are farmed, meaning they

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have been cleaned and debearded before being sold, so there’s very little prep involved. Before adding them to the pot, just be sure to give them a rinse to remove any outer grit.

Easy Ever yday Cooking

220

5 INGREDIENTS OR LESS

Blistered Shishito Peppers & Serrano Ham 0–0

P r e p 5 m i n

C o o k 3  m i n

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Ser ves 2

Shishito peppers are tiny green peppers that are unique in that they are not sweet or hot but both! They are in fact mostly sweet but beware that about 1 in 10 peppers is hot. Since the seeds inside are tender, you can eat the whole pepper except the stem, so prep is simple.

2 tsp olive oil 20 shishito peppers (6 oz) ¼ tsp coarse salt 2 slices serrano ham (1 oz) 2 lemon wedges

1. In a large skillet, heat the olive oil over high heat until very hot. Add shishitos, (they should sizzle when they hit the skillet). 2. Cook, stirring occasionally, until peppers are blistered in spots, but still nice and green, about 3 minutes. 3. Divide the peppers between 2 plates. Tear the ham into thin strips and drape it over the peppers. Serve with lemon wedges. Per serving (10 shishitos and 1 slice ham): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

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5 INGREDIENTS OR LESS

Recipe Name Here Lorum page 00

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Four-ingredient fresh blueberry pie 0–0

P r e p 5 m i n

No Cook

Chill 2 hours

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Ser ves 8

If you love blueberries, give this a try. It’s not a traditional pie at all; it’s more like an opportunity to bring together that dish’s flavors in a looser format--literally. Slices don’t hold up perfectly, and the fruit tends to tumble out. But none of that takes away anything from this

½ cup reduced-sugar mixed berry jam 4½ cups fresh blueberries 1 reduced-fat graham cracker pie crust 1 cup light whipped topping

In a large bowl, stir the jam until smooth. Add the berries and toss gently to coat. Spoon the berries into the pie crust. Cover and chill for at least 2 hours. Serve with the whipped topping. Serving size (1 pie slice and 2 tbsp whipped topping): 188  Cal, 5  g Total Fat, 2  g Sat Fat, 102  mg Sod, 34  g Total Carb, 19  g Sugar, 3  g Fib, 2  g Prot.

Make this pie with plenty of time before you serve it so there’s

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no chance of skimping on the chill time. Two hours in the fridge is necessary for all the elements to come together.

5 INGREDIENTS OR LESS

Everything chicken stuffed with scallion cream cheese 0–0

P r e p 1 0 m i n

C o o k 2 5 m i n

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Ser ves 4

If the chicken breasts you purchased are larger than 6 ounces, trim them down so they’ll cook evenly (and in the specified time). You can season and roast the scraps on the side to use in sandwiches, salads, for taco filling. We love this chicken served with green beans on the side.

Cooking spray 3 oz Neufchâtel cheese, softened ¼ cup chopped scallions 2 tbsp finely chopped grape tomatoes 4 (6-oz) boneless skinless chicken breasts 3 tbsp everything bagel seasoning blend

1. Preheat the oven to 375°F. Line a sheet pan with foil; coat the foil with cooking spray (or just coat a pan with cooking spray). 2. Place the cheese in a small bowl; stir in the scallions and tomatoes. Using a sharp paring knife, cut a horizontal slit through the thickest part of each chicken breast to form a pocket, cutting almost to but not through the other side. Divide the cheese mixture evenly among the chicken, stuffing into each pocket. 3. Spread the seasoning blend on a plate. Lightly coat the top of each chicken breast with cooking spray; dredge the top of each breast in the seasoning, pressing to adhere. Arrange the chicken on the prepared pan, seasoning side up. Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 25 to 30 minutes. Serving size (1 stuffed chicken breast): 276  Cal, 10  g Total Fat, 4  g Sat Fat, 778  mg Sod, 3  g Total Carb, 1  g Sugar, 0  g Fib, 40  g Prot.

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Many brands of “everything” seasoning include salt; if yours doesn’t, be sure to sprinkle a little salt on the chicken before dredging.

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5 INGREDIENTS OR LESS

Mashed parsnips, potatoes, and apple 0–0

P r e p 1 5 m i n

C o o k 2 0 m i n

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Ser ves 6

Parsnips look like white carrots; the whiter the flesh, the sweeter the parsnip. Choose small or medium sized parsnips, which will be less fibrous than larger ones. Brown butter adds nutty flavor and richness, and takes this simple side dish to the next level.

1 lb parsnips, peeled and cut into ½-inch slices 1 lb Yukon gold potatoes, peeled and cut into ¾-inch chunks 1 large McIntosh apple, peeled, cored, and cut into ¾-inch chunks 1 cup water 2 tbsp unsalted butter ½ tsp chopped thyme 1 tsp kosher salt ⅛ tsp black pepper

1. In a large saucepan over medium heat, cook the parsnips, potatoes, apple, and water, covered, stirring occasionally, until the vegetables are softened, about 20 minutes. 2. Meanwhile, in a small skillet over medium heat, cook the butter until it starts to foam. Swirl the pan and cook until the foam subsides and the milk solids turn brown. Pour over the parsnip mixture. 3. With a potato masher, mash the parsnip mixture until it forms a coarse purée. Stir in the thyme, salt, and pepper. Stir in water if the mixture seems dry, reheating over low heat if needed. Serving size (about ¾ cup): 161  Cal, 4  g Total Fat, 3  g Sat Fat, 409  mg Sod, 30  g Total Carb, 8  g Sugar, 6  g Fib, 2  g Prot.

Brown butter is easy to make! Just be sure to use a stainless steel

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or light-colored pan so you can watch the butter as it cooks. Butter usually takes a few minutes to reach a light golden color; from there, it browns quickly so keep an eye on the pan and remove it from the heat when the butter turns a deeper golden color.

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5 INGREDIENTS OR LESS

Cod braised in salsa verde 0–0

P r e p 7  m i n

C o o k 1 3  m i n

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Ser ves 4

Here’s a super quick and easy version of homemade salsa verde. Green tomatillos, fresh cilantro, garlic, and onion do all the work! Speaking of the sauce, there’s plenty of it, so serve the fish with rice or cauliflower rice to soak it up.

1 lb tomatillos, husked, halved 1½ cups cilantro (stems and leaves) plus 1 cup chopped leaves ¼ cup water ¼ of a medium onion 2 cloves garlic ½ tsp kosher salt 4 (5 oz) cod fillets

1. In a blender combine tomatillos, 1 ½ cups cilantro leaves and stems, water, onion, garlic, and salt, and blend until smooth. 2. Add the sauce to a large skillet and bring it to a boil. Reduce heat and simmer the sauce for 3 minutes. 3. Add the fish; cover and simmer until the fish is barely opaque at the center, about 10 minutes. 4. Lift the fish out of the sauce and onto the 4 serving plates. 5. Stir remaining cilantro into the sauce in the skillet, and spoon it over the fish. Per serving (1 piece fish and 6 tbsp sauce): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

Save those cilantro stems! Unless they’re thick and woody, you can put the stems into the blender along with the leaves. The stems are usually tender and have the same great flavor as the leaves. The

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same goes for parsley. Many pots and pans don’t come with lids. If you need to cover one and don’t have a lid that fits, you can use a baking sheet—just set it on top to cover a saucepan or even a large skillet.

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5 INGREDIENTS OR LESS

Italian vegetable soup with chicken sausage 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

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Ser ves 4

Reminiscent of Italian Wedding Soup but without the pasta and the long prep time. Our best move is making 1-ingredient meatballs by rolling Italian sausage into balls. We used a frozen vegetable mix but you can use whatever you like best or have on hand.

Cooking spray 12 oz sweet Italian chicken sausage, (not fully cooked sausage) removed from casings 5 cups fat free reduced sodium chicken broth 3 cups frozen broccoli, carrot and cauliflower mixture (cut into bite size pieces if large) 4 cups baby spinach ¼ cup grated Parmesan cheese, divided

1. Roll the chicken sausage mixture by tablespoon into 24 meatballs. Coat a Dutch oven with cooking spray and heat it over medium-high heat. 2. Add the meatballs and cook over medium-high heat, shaking the pan occasionally to toss the meatballs and allow them to cook evenly. 3. When meatballs are evenly browned (about 7 minutes) add broth and bring it to a boil. Add frozen vegetables and cook 5 minutes or until tender. 4. Remove from heat and stir in the spinach until wilted. Stir in 2 tbsp of Parmesan cheese. Ladle into 4 serving bowls and sprinkle each with 1 ½ tsp of the remaining cheese. Per Serving: (2 cups soup, including 6 meatballs, and 1½ tsp Parmesan): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

I love batch cooking soups and chilis and freezing half the recipe!

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Having homemade frozen meal options always feels great when I’m in a rush or don’t feel like cooking. By pre-portioning individual servings before freezing, I can reheat exactly as much as I need. —Coach...

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5 INGREDIENTS OR LESS

Loaded apple nachos for 2 0–0

P r e p 1 0 m i n

C o o k 5 m i n

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Ser ves 2

This sweet take on nachos is a great snack or dessert to share with a friend! The recipe is easily doubled or tripled for a bigger group, or halved when you want a treat just for yourself! We like almonds, but feel free to swap in a different nut if you prefer.

2 tbsp sliced almonds 1 Gala or your favorite apple, thinly sliced (about ⅛ inch thick) 2 tbsp peanut butter 4 tsp mini chocolate chips 2 tbsp unsweetened coconut flakes

1. Heat a toaster oven or regular oven to 350°F. Spread the almonds on a sheet of aluminum foil or baking sheet and bake until toasted, about 5 minutes. 2. Meanwhile, arrange apple slices on a serving plate. Put peanut butter in a small microwave-safe cup and microwave on HIGH for 30 seconds or until pourable. 3. Drizzle the peanut butter over the apple slices, then sprinkle with the chocolate chips, coconut, and sliced almonds. Per serving (½ of nachos): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

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236

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Spinach & cheddar frittata 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

A few shortcuts, like store-bought shredded cheese and a bag of pre-washed spinach, make this frittata easy to drop into your weekly rotation. This frittata reheats very well which is great if you have any leftovers.

Cooking spray 6 large eggs 1 cup chopped baby spinach 2 tbsp finely chopped scallions ¼ tsp kosher salt (or to taste) ⅛ tsp black pepper (or to taste) ½ cup shredded reduced-fat sharp cheddar

1. Preheat the oven to 400°F. In a large bowl, whisk the eggs. Stir in the spinach, scallions, salt, and black pepper. 2. Coat a 12-inch ovenproof nonstick skillet with cooking spray. Heat the skillet over medium. Pour the egg mixture into the skillet and cook until partially set, about 5 minutes. 3. Sprinkle the cheese over the eggs. Place the skillet in the oven. Bake until the cheese softens and the eggs firm up, about 5 minutes. Let stand for 1 minute. Cut the frittata into 8 wedges. Serve warm. Or let cool, then wrap the wedges individually or store in a sealed container and refrigerate. Serving size (2 wedges): 136  Cal, 9  g Total Fat, 3  g Sat Fat, 372  mg Sod, 1  g Total Carb, 0  g Sugar, 1  g Fib, 13  g Prot.

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You can treat this recipe as a basic formula, and try it with different combinations of greens and cheeses. Chopped kale and shredded mozzarella would be a delicious variation.

5 INGREDIENTS OR LESS

Stuffed spaghetti squash with chorizo, olives & 0–0

P r e p 1 0 m i n

C o o k 1 2 m i n

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Ser ves 2

These impressive little self-contained meals are great when you’re short on time and want something that might not be on your usual quick-meal rotation. If spicy isn’t your thing, feel free to use a different type of chicken sausage in place of the chorizo.

1 large spaghetti squash (about 3 lb), halved lengthwise and seeded 1 tbsp extra virgin olive oil, divided 4 oz chicken chorizo sausage, halved lengthwise and sliced 1 medium red bell pepper, chopped 10 Manzanilla pimiento-stuffed olives, halved ½ tsp kosher salt ¼ tsp freshly ground black pepper 4 tbsp shredded Manchego cheese

1. Place the squash halves on a microwave safe plate, cut sides down. Microwave on HIGH until tender and the squash can easily be scooped out with a fork, 10 to 12 minutes. 2. Meanwhile, in a large nonstick skillet over medium-high, heat 2 tsp olive oil. Add the chorizo and bell pepper and cook, stirring occasionally, until browned and pepper is tender, about 5 minutes. Stir in the olives; toss and heat through. 3. Using a fork, scrape the squash strands out of squash halves and into a skillet, leaving a ¼ to ½-inch border around the edge of the squash. 4. Add the remaining 1 tsp olive oil to the skillet, and use tongs to toss the squash mixture over with the sausage mixture. 5. Fill the squash halves with the mixture, about 2 cups in each. Return the squash halves to the plate, and sprinkle each with 2 tbsp of shredded Manchego cheese. Microwave on HIGH until cheese melts, about 2 minutes. Per serving (1 squash half): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Pro

We saved time by microwaving the spaghetti squash instead of

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baking it. If you prefer to bake it, place the squash halves cut sides down on a parchment lined baking sheet and bake in a 425°F oven for about 35 minutes or until strands of squash separate when scraped with a fork.

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5 INGREDIENTS OR LESS

Niçoise-inspired tuna salad 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

Our pared down take on the Niçoise salad uses lots of olives, plus fresh lemon zest and juice, and tomatoes. When you’re cooking potatoes, make some extra to have on hand for this dish. And if you happen to have hard boiled eggs or cooked green beans, you could add those, too.

1 large lemon, zested and juiced 2 cups cooked finely chopped potatoes, at room temperature 1 large tomato, finely chopped 16 medium Niçoise olives, pitted ½ tsp kosher salt ¼ tsp black pepper 1 (5-oz) can chunk light tuna in water, drained and flaked

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In a large bowl, combine the lemon zest and juice. Add the potatoes, tomato, olives, salt, and pepper and toss until mixed well. Gently stir in the tuna. Serving size (about 1 cup): 138  Cal, 2  g Total Fat, 0  g Sat Fat, 514  mg Sod, 22  g Total Carb, 2  g Sugar, 4  g Fib, 11  g Prot.

5 INGREDIENTS OR LESS

Rosemary roast chicken with potatoes 0–0

P r e p 1 5 m i n

C o o k 5 5 m i n

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Ser ves 8

This simple combination of flavors and ingredients hits all the marks for a satisfying dinner on a chilly night, and it’ll make your house smell fantastic in the process! Potatoes are classic here, but other root veggies like turnips, rutabagas, or even carrots would be great, too.

Cooking spray 2 lb Yukon gold potatoes, cut into 1-inch chunks 4 tsp olive oil, divided ½ tsp kosher salt, divided ½ tsp black pepper, divided 2 lb skinless, boneless chicken breasts 2 medium garlic cloves, finely chopped 4 tsp chopped rosemary

1. Preheat the oven to 425°F. Spray the bottom of a broiler pan with cooking spray. 2. Add the potatoes to the pan and toss them with 2 tsp oil, ¼ tsp salt, and ¼ tsp pepper. Roast until the potatoes begin to brown, 15-20 minutes. 3. Meanwhile, in a small bowl, combine the remaining oil, the garlic, rosemary, and the remaining ¼ tsp salt, and ¼ tsp pepper. Coat the chicken breasts on both sides with the mixture. 4. Stir the potatoes and move them to one side of the pan, add the chicken breasts and ¼ cup of wine to the pan and roast for 15 minutes. Flip the chicken over, add the remaining ¼ cup wine to the pan, and continue to roast until an instant-read thermometer inserted into the thickest part of the chicken registers 180°F and the potatoes are tender, about 15 minutes longer. Serving size (4 oz chicken breast and ½ cup potatoes): tk Cal, tk g Total Fat, tk g Sat Fat, tk mg Sod, tk g Total Carb, tk g Sugar, tk g Fib, tk g Prot.

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If you don’t have white wine, or prefer not to use it in your cooking, you can use chicken broth with a squeeze of lemon, or splash of wine, instead, without compromising the flavor of the recipe.

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5 INGREDIENTS OR LESS

Coconut-cumin green beans 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

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Ser ves 4

The super delicious combination of coconut flakes and cumin seeds is a great way to serve green beans. The seeds add texture and subtle cumin flavor to the dish. If you don’t have cumin seeds, you could substitute half the amount of ground cumin, which has a stronger

1 lb string beans, trimmed 2 tsp canola oil ⅓ cup unsweetened coconut flakes ½ tsp crushed cumin seeds ½ tsp kosher salt ⅛ tsp black pepper

1. Bring a medium saucepan of water to a boil over high heat. Cook the green beans, covered, until crisp-tender, about 3 minutes. Drain and cover to keep warm. 2. Meanwhile, in a large skillet over medium heat, warm the oil. Add the coconut and cumin and cook, stirring constantly, until the coconut is toasted, about 2 minutes. Add the green beans, salt, and pepper and cook, stirring constantly, until heated through, about 1 minute longer. Serving size (generous ¾ cup): 99  Cal, 6  g Total Fat, 4  g Sat Fat, 298  mg Sod, 10  g Total Carb, 4  g Sugar, 4  g Fib, 2  g Prot.

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This cumin-coconut flavor combo is also great with other vegetables. Give it a try on cooked broccoli, broccolini, carrots, and spinach.

5 INGREDIENTS OR LESS

Grilled ribeye steaks with roasted peppers and onions 0–0

P r e p 1 5 m i n

C o o k 2 0 m i n

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Ser ves 4

While the steaks are grilling, roast the peppers and onions, and your total time for getting dinner on the table will be less than 30 minutes. You could also grill the veggies alongside the steaks, if you prefer. Keep an eye on the veggies--if they’re done before the steak, move them

Cooking spray 1 medium red bell pepper, halved lengthwise, seeds and membranes removed 1 medium onion, peeled and sliced 1 ¼ tsp salt, divided 1 tsp black pepper, divided 1 tbsp dried oregano 2 (8-oz) boneless lean rib-eye steaks

1. Preheat the oven to 425°F. Coat a nonstick baking sheet with cooking spray. 2. Place the peppers and onions on the prepared sheet, spray them with cooking spray and sprinkle with ½ tsp salt, ½ tsp pepper, and oregano; roast until lightly browned, about 12 minutes. Slice the pepper into strips. 3. Off heat, coat a grill rack or grill pan with cooking spray; preheat gas grill or grill pan to medium-high, or prepare mediumhigh fire in charcoal grill. 4. Sprinkle the remaining ¾ tsp salt and ½ tsp pepper evenly on the steaks, and grill them to the desired doneness. Slice and serve topped with the peppers and onions. Serving size (1 steak and ¼ of the vegetables): 172  Cal, 6  g Total Fat, 2  g Sat Fat, 77  mg Sod, 5  g Total Carb, 2  g Sugar, 1  g Fib, 26  g Prot.

Rib-eye steak is known for its velvety texture and robust

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flavor. You could also substitute a different cut if you can’t find it or if you prefer. Just be sure to trim off any excess fat from the steak before grilling.

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