EE_inprogress by aelion

Amy Keller Laird

Vice President, Head of Global Content & Creative

Tom O’Quinn

Global Creative Director Theresa O’Rourke Editor In Chief

Sherry Rujikarn Food Director

Liza Aelion

Senior Ar t Director, Special Projects

Amy Grippo

Executive Mana ging Editor

Lisa Chernick

Executive Food Editor

Leslie Fink, MS, RD

Nutritionist & Recipe Editor

Janet Taylor McCracken Contributing Food Editor

Jill Baughman

Contributing Recipe Editor

Terry Grieco Kenny, Julie Hartigan, Ann Taylor Pittman Recipe Developers

Laura Arnold, Kerry Faber, Tara Holland, Nancy Kochan, Susan Vajaranant, Renae Wilson Recipe Testers

Russell Mendoza

Creative Project Mana ger

Janet Kim, Scott A. Rosenberg Copy Editors

Darielle Smolian Photo Director

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

Alex Lepe

Mana ger, Food Photography

Jaclyn Stenberg Designer

Elfranko Wessels

Production Designer

Christopher Simpson Photographer

Barrett Washburne Food Stylist

Suzie Myers Prop Stylist

Copyright © 2021 by WW International, Inc. Nothing may be reprinted in whole or in part without permission from the publisher. Editorial and art produced by WW International, Inc., 675 Avenue of the Americas, New York, NY 10010. The WW Coin logo, PersonalPoints, and ZeroPoint are trademarks of WW International, Inc. SKU 61044 Printed in the USA

On the cover: Cheeseburger Bowls (page 74) Photograph by Antonis Achilleos Food styling by Rishon Hanners Prop styling by Mindi Shapiro Additional credits

SFI-01681

Instant Pot ® Lasagna Soup, page 84

Air-Fryer Green Bean Fries with Marinara, page 81

Contents Introduction Easy. Delicious. Everyday. What to Know About Our Program

9 10

Pantry, Fridge & Freezer Staples

Slow-Cooker Poached Eggs Rancheros

One-Pot Taco Pasta

Fruit Salad with Brioche Croutons

Cheeseburger Bowls

Roasted Squash Steaks with Brown Butter & Sage

Slow-Cooker Ropa Vieja

Air-Fryer Green Bean Fries with Marinara

Instant Pot® Lasagna Soup

Linguine with White Bean Puttanesca

Lemon-Oregano Chicken with Olives & Potatoes

Sardine Tartine

Mint Tabbouleh with Tofu

Popcorn Crunch Treat Bars

Scrambled-Egg Chilaquiles

Middle Eastern Turkey Burgers with Israeli Salad

Crispy Chickpea Caesar Salad

Slow-Cooker Green Pork Chili

Rotini with Creamy Broccoli Sauce

Pumpkin Spice Blondies

Black Bean & Sweet Potato Stew

Sheet-Pan Sausage with Peppers, Onions & Potatoes

Tikka Masala Baked Eggs

Belgian Waffles with Easy Lemon-Berry Compote 39 Lentil Spaghetti with Spinach & Anchovies

Carbonara Frittata

Green Pea Soup with Panko-Almond Topping

Pasta with Cauliflower, Lemon & Capers

Instant Pot® Butter Chicken

Breakfast Strata with Corn & Crab

100

Super Meatball Subs

101

Instant Pot® Moroccan-Spiced Lentil Stew

105

Air-Fryer Spice-Rubbed Salmon

106

Tofu, Broccoli & Squash with Tahini Sauce

109

Sweet & Sour Chicken with Noodles

110

Instant Pot® Brown Rice, Kale & Sweet Potato Pilaf

113 114

Mustardy Deviled Eggs

Apple & Spice Overnight Oats

Soba Salad with Shrimp & Cabbage

Sheet-Pan Dijon Pork Chops with Beans & Carrots

Chinese-Inspired Egg Drop Soup with Corn

Zucchini with Feta, Egg & Tomatoes

117

Honey-Sesame Broccoli

Cheesy Sausage, Rice & Cauliflower Casserole

118

Double Chocolate Doughnuts

Creamy Tomato-Basil Soup

Chocolate Quinoa Crunch Bark

Quick Cleanup Apple-Braised Chicken

30 Minutes or Less Easy Shake & Bake Breaded Chicken

122

Cinnamon French Toast with Raspberries

125

Brussels Sprouts with Hazelnuts & Cherries

126

Pesto Turkey Burgers

129

Easy Ever yday Cooking

C O N T EN T S

130

Breakfast Banana Split

Sheet-Pan Cheesy Egg-in-a-Hole

133

Brussels Sprouts Salad

211

Stir-Fried Chicken with Cashews & Vegetables

134

Shrimp & Mango Summer Rolls

212

Pan-Fried Flounder

137

Salad Pasta with Greek Vinaigrette

138

Chipotle-Lime Chickpea, Avocado & Tomato Salad

215

Skillet Mushroom Ragout with Polenta

141

Baked Shrimp Empanadas

144

Quick Cherry Crisp

145

Tortilla Chip Chicken with Honey Mustard

148

Esquites Salad

151

Thai Turkey, Noodle & Asparagus Salad

152

Creamy Mushroom Soup

155

Greek Chicken Bowl

156

Churro Skillet Cookie

159

Bow Tie Pasta with Sausage & Escarole

160

5 Ingredients or Less Baked Eggplant with Three Cheeses

218

Peach & Prosciutto Salad

221

Broiled Salmon with Horseradish-Dill Sauce

222

Veggie Egg Cups

226

Pot Roast with Tomatoes, Garlic & Fennel

227

Creamy Alfredo Mac & Cheese

228

Kimchi Grilled Cheese

231

163

Easy Pesto Chicken Salad

232

164

Mussels with Pesto Broth & Lemony Oven Fries

235

Gochujang Tofu & Mushrooms with Spinach Pork Chops with White Beans & Radicchio Shrimp & Cherry Tomatoes with Feta

167

No-Cook Recipes

Blistered Shishito Peppers & Serrano Ham

236

Four-Ingredient Fresh Blueberry Pie

240

Everything Chicken Stuffed with Scallion Cream Cheese

241

Black Bean & Avocado Sandwiches

170

Mashed Parsnips, Potatoes & Apples

244

Rainbow Poke Bowls with Spicy Sesame Drizzle

173

Cod Braised in Salsa Verde

247

Coconut & Lime Overnight Oats

174

Muffuletta Salad

177

Vegetable Soup with Chicken Meatballs

248

Shrimp Salad Sandwich with Cucumber & Dill

178

Loaded Apple Nachos for Two

251

Carrot Cake Balls

181

Spinach & Cheddar Frittata

252

Celery, White Bean & Tuna Salad

182

Spaghetti Squash with Chorizo & Manchego

255

Mexican Salad with Garlic Ranch Dressing

185

Niçoise-Inspired Tuna Salad

256

186

Rosemary Roast Chicken with Potatoes

259

Shrimp “Ceviche”

189

Coconut-Cumin Green Beans

260

Chilled Corn Soup with Spicy Cilantro Drizzle

192

Strawberry & Blackberry Icebox Cake

193

Grilled Rib Eye Steaks with Roasted Peppers & Onions

263

Smoked Salmon Breakfast Salad

196

Index

000

Creamy Veggie Slaw

208

Two-Pea Ravioli

Antipasto Avocado Halves

199

Meze Platter Layered Dip

200

Spicy Sesame Noodles

203

Pan Bagnat

206

Chaat Salad with Mango Chutney Dressing

207

Easy Ever yday Cooking

Strawberry & Blackberry Icebox Cake, page 193

Shrimp & Cherry Tomatoes with Feta, page 167

Easy. Delicious. Everyday. FO RWA R D

Do you ever have staring contests with your fridge, willing dinner to make itself? If you’re a human who’s hungry (or trying to feed a family of hungry humans!), the answer is likely yes. And your next thought might be: Help. We at WW want to make it as easy as possible to cook healthy food at home. To do that, you need to remove all the roadblocks that come between you and an amazing meal (no time, so tired, zero inspiration—ugh, dirty dishes). That’s why we’ve split this book into five chapters: 1 Pantry, Fridge & Freezer Staples. Have these staples on hand and you won’t have to make a trip to the grocery store to whip up something incredible. 2 Q uick Cleanup. Every recipe in this chapter uses just one pot, pan, or gadget (like an air fryer). No muss, no fuss. 3 30 Minutes or Less. We’re talking start to finish. Promise. 4 No-Cook Recipes. Turn out a chef’s-kiss meal without turning on the oven. 5 5 Ingredients or Less. The only freebies are salt, black pepper, oil, and water. Once you get rid of the roadblocks, you need tips. And we’ve got a ton of them: 88, to be exact, from our Test Kitchen and WW Coaches. (Think: time-savers, prep hacks, ingredient swaps.) Ready? Let’s cook through this book.

Easy Ever yday Cooking

I N TFROORDWUACRTDI O N

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

What’s in a Points Value?

Factors That RAISE a PersonalPoints Value Added sugars Saturated fats (the less-good-for-you kind)

Many weight-loss programs focus only on calories. PersonalPoints does that and much more, nudging you toward foods that are higher in fiber, protein,

and unsaturated fats, and lower in added sugars and saturated fats. Short of getting a PhD in food science, the PersonalPoints Program is the best way to reach your goals—and when you track our recipes in the WW app, it does all the math for you.

Factors That LOWER a PersonalPoints Value Fiber Protein Unsaturated fats (the better-good-for-you kind)

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

Easy Ever yday Cooking

Apple-Braised Chicken, page 66

IN T R O D U C T I O N

Zeroing In on ZeroPoint™ Foods Forget “zero” equaling “nothing.” On WW, ZeroPoint foods are everything! These are the nutritious foods that have a PersonalPoints™ value of 0 for you. Consider them the staples that will help set you up for a healthy pattern of eating. And remember: ZeroPoint foods are personalized to your tastes! Meaning your list will probably look different than your friend’s. It all goes back to our science-backed belief that weight-loss plans don’t work when they dictate exactly what to eat. (Think about it: No single approach to eating or weight management could work for everyone.) WW empowers you to home in on the good-for-you choices you’re already making so you can turn them into lifelong habits.

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

Easy Ever yday Cooking

Cracking the code: Let’s give that QR code a try. 1

Aim your mobile device’s camera over the square on the page.

Click on the link that pops up at the top of the screen.

You’ll be redirected to the recipe in the WW app.

Edit the meal time and your serving size.

Tap on the Track Recipe button.

Gochujang Tofu & Mushrooms with Spinach, page 163

IN T R O D U C T I O N

How Do We Determine the PersonalPoints™ Ranges That You See Next to Most Recipes? With the WW PersonalPoints Program, everyone has their own ZeroPoint™ foods list. (Have we mentioned that no two plans are identical?) This means that the PersonalPoints value for a recipe can vary from person to person. The ranges start with the lowest number of Points a recipe could be, based on its ingredients and the max number of ZeroPoint food categories the recipe includes. For the highest end of the range, we calculate the Points value the recipe would have if none of the ingredients are on any ZeroPoint foods list. Lowest PersonalPoints value possible

Greek Chicken Bowl, page 156

4–6

Highest PersonalPoints value possible

What the Icons Mean Use these symbols throughout the book to find the recipes that pair best with your needs and eating choices.

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

VEGAN Recipes that contain no meat, meat-based foods or products, eggs, dairy, or honey.

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

DAIRY-FREE Recipes that contain no animal-derived milk or products made with animal-derived milk.

NUT-FREE Recipes that contain no tree nuts or peanuts. For ingredients that are inherently nut-free, doublecheck the label on the packaging since they could have come into contact with nuts during processing.

Easy Ever yday Cooking

C H A P T E R

Pantry, Fridge & Freezer Staples

No shopping. No hassle.

Apple & Spice Overnight Oatmeal, page 50

There are enough things standing between you and a home-cooked meal—a trafficky trip to the store needn’t be one of them. This batch of comforting recipes (from tomato soup to chocolate doughnuts) transforms on-hand staples into standout meals and snacks. All you need? Universal go-tos like canned tomatoes and beans, baking supplies, long-storage veggies (such as onions and potatoes), and fridge essentials like citrus, dairy, and eggs. 17

PANTRY, FRIDGE & FREEZER STAPLES

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

Scan to get your exact PersonalPoints™ value

Ser ves 4

Canned white beans give this classic Italian dish lots of texture (so each bite tastes more satisfying). No jarred sauce needed; the starch from the pasta cooking water pulls together all the flavors to coat the linguine evenly.

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 1 (15.5-oz) can white beans, rinsed and drained, or 1½ cups cooked small white beans 1 (14.5-oz) can diced tomatoes 12 olives stuffed with pimientos, sliced

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 cover to 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.

2 tbsp capers, drained ¼ tsp salt ¼ cup chopped fresh parsley 1 oz Pecorino Romano, grated (about ¼ cup)

TEST KITCHEN TIP

Easy Ever yday Cooking

We used whole-wheat pasta here, but alternatives abound: legume-based pastas (lentils, black beans, edamame, chickpeas), grains (quinoa, spelt), root vegetables (cassava), and nuts (almond flour). Experiment to find your favorite.

PANTRY, FRIDGE & FREEZER STAPLES Scan to get your exact PersonalPoints™ value

Sardine Tartine 0–0

P r e p 5 m i n

No cook

Ser ves 2

Can having a can of sardines and a loaf of bread on hand help you channel Parisian vibes? This elegant French recipe for tartine (an open-faced sandwich) says oui.

2 tsp finely chopped red onion

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. Top the sardines with the pepperoncini, radishes, and remaining lemon zest. Garnish with the greens and more dill. Serve with the lemon wedges.

2 tsp fresh 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 Mixed salad greens, for garnish

TEST KITCHEN TIP

Don’t toss that pickled-pepper brine! The juice from pickles or peppers lends zing to salad dressings and sandwiches.

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

Popcorn Crunch Treat Bars 0–0

P r e p 1 0 m i n

C o o k 1 m i n

Scan to get your exact PersonalPoints™ value

Ser ves 12

Sweet, salty, crunchy, and chewy—this easy-to-make bar has it all. Just raid the pantry for cornflakes and popcorn.

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. 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 completely 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.

WW COACH TIP

Easy Ever yday Cooking

My fridge and pantry are covered with sticky notes of my favorite lower-Points® snacks and foods that I have on hand. —Coach Lisa

PANTRY, FRIDGE & FREEZER STAPLES

Scrambled-Egg Chilaquiles 0–0

P r e p 5 m i n

C o o k 5 m i n

Scan to get your exact PersonalPoints™ value

Ser ves 4

Sometimes you want nachos for breakfast. That’s when you crack some eggs and open the chips bag. Add jalapeños, radishes, and cilantro if you have them on hand, too.

Cooking spray 5 large eggs 2 tbsp fat-free milk ¼ tsp salt ¼ tsp black pepper ¼ tsp ground cumin 40 tortilla chips (about 4 oz) ⅓ cup shredded reduced-fat cheddar ½ cup fat-free salsa or salsa verde

1. In a medium bowl, whisk the eggs, milk, salt, black pepper, and cumin. 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.

¼ cup thinly sliced scallions (optional)

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

Crispy Chickpea Caesar Salad 0–0

P r e p 1 0 m i n

C o o k 1 5 m i n

Scan to get your exact PersonalPoints™ value

Ser ves 4

Swap the empty-cal croutons for chickpeas. A quick stint in the air fryer crisps them up and they get even crispier as they cool! Vegetarian? No anchovies in the dressing!

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 light mayonnaise 2 tbsp plain nonfat Greek yogurt 2 tbsp fresh lemon juice or white wine vinegar 1 medium garlic clove, grated ¼ cup grated Parmesan 5 oz baby kale 2 medium radishes, thinly sliced

Easy Ever yday Cooking

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. 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 salad with the chickpeas. Garnish with the radishes. Per serving (about 1½ cups salad and ⅓ cup chickpeas) 175 Cal, 8 g Total Fat, 2 g Sat Fat, 597 mg Sod, 19 g Total Carb, 1 g Sugar, 6 g Fib, 8 g Prot.

PANTRY, FRIDGE & FREEZER STAPLES

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

Scan to get your exact PersonalPoints™ value

Ser ves 4

Frozen broccoli shines when quickly boiled to keep crunch and color. Blend the florets with oil, lemon zest and juice, garlic, and a little pasta cooking water for a (creamless!) creamy sauce.

6 cups frozen chopped broccoli florets 1 (8.8-oz) box 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 cut into wedges (optional) 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.

WW COACH TIP

Properly salted cooking water makes all the difference when it comes to pasta and vegetables. The water should taste like the sea. —Coach Tess

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

Pumpkin Spice Blondies 0–0

P r e p 5 m i n

C o o k 2 5 m i n

Scan to get your exact PersonalPoints™ value

Ser ves 16

Brown your butter! It lends caramel-like flavor and makes a couple of pats of butter taste like much more. Kosher salt means bursts of salty-sweetness in every bite.

Cooking spray 4 tbsp unsalted butter ½ cup (packed) brown sugar ½ cup canned pumpkin purée 1 tsp pumpkin pie spice, plus more for dusting 1 tsp vanilla extract ¾ tsp baking powder ½ tsp 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, leaving a few inches of overhang on the sides. 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 or parchment overhang, lift the blondies out of the pan. Cut into 16 squares. Let cool completely, or serve warm. Before serving, dust with more pumpkin pie spice. 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.

TEST KITCHEN TIP

Easy Ever yday Cooking

The difference between browned butter and burned butter? Using a light-colored saucepan. Since you can see the butter browning against the surface, you’ll be able to remove it from the heat before it gets to charred territory.

PANTRY, FRIDGE & FREEZER STAPLES

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

Scan to get your exact PersonalPoints™ value

Ser ves 4

Skip the packaged stock—it’s loaded with sodium and you can net so much flavor with a water-based stew if you have a few staple spices. Don’t have refried beans? Just reach for a can of black beans, grab a fork, and mash, mash, mash!

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).

1½ tbsp olive oil 1 cup chopped onion 4 medium garlic cloves, finely chopped 1 tsp ground cumin 1 tsp chili powder ¾ tsp salt ¼ tsp cayenne pepper 1 lb sweet potatoes, peeled and cubed

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.

1 (15-oz) can low-sodium black beans ¾ cup canned refried black beans or refried pinto beans ¼ cup chopped fresh cilantro

TEST KITCHEN TIP

Easy Ever yday Cooking

Chopped garlic tends to stick to fingers. And the smell? It lingers. Rinse your hands in cold water while rubbing something made of stainless steel, like a spoon or kitchen tongs.

PANTRY, FRIDGE & FREEZER STAPLES

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

Scan to get your exact PersonalPoints™ value

Ser ves 4

So many twists on this crowd-pleasing sheet-pan supper. Vary the spice blends, switch the chicken sausage flavor (apple one night, lemon pepper the next) and—magic—a whole new experience each time.

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

PANTRY, FRIDGE & FREEZER STAPLES

Tikka Masala Baked Eggs, page 38

TEST KITCHEN TIP

Keep a bag of frozen chopped spinach on hand to make this dish anytime. No need to defrost it before cooking!

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES Scan to get your exact PersonalPoints™ value

Tikka Masala Baked Eggs 0–0

P r e p 5 m i n

C o o k 1 0 m i n

Ser ves 4

Meet your go-to brunch dish! Store-bought tikka masala sauce is the secret to this riff on classic shakshuka. Want more heat? Add a pinch of cayenne to the sauce.

Cooking spray 1 cup tikka masala sauce (from a jar) 1 cup frozen chopped spinach ½ cup canned chickpeas, drained and rinsed 4 eggs Fresh cilantro leaves (optional), 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. See photograph on pages 36 to 37.

Easy Ever yday 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

Fluffy waffles make a weekend more special, or a weekday morning feel like a weekend. We used frozen berries, but reach for fresh when they’re in season in summer.

3 cups mixed frozen berries (from 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 1¾ cups buttermilk, at room temperature 1 tbsp unsalted butter, melted

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. See photograph on pages 40 to 41.

TEST KITCHEN TIP

The waffles and compote can be made the night before. Just crisp the waffles in a toaster and warm the compote in the microwave for 1 to 2 minutes on Low. Or freeze the waffles and pop them in the toaster on the defrost setting for a quick homemade breakfast

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

Belgian Waff les with Easy Lemon-Berry Compote, page 39

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

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 lots of bold flavors in this spaghetti—and they all get along. Anchovies lend an umami depth (not fishiness) that the nutty lentil pasta laps right up.

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 to loosen the sauce if it feels too dry or too thick.

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 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.

Always save a little cooking water before you drain pasta. You can use it to both thin out a sauce and thicken the final dish. Because it’s a liquid, it adds moisture when needed, and because it’s starchy, it helps bind the sauce to the pasta.

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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

Ser ves 6

Whole-grain spaghetti gives this frittata satisfying heft, making it a filling main course. Because of the richness of pancetta, a small amount goes a long way, adding little bits of meaty goodness in every bite. Serve with a 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 toss well. 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.

Easy Ever yday Cooking

Green Pea Soup with Panko-Almond Topping, page 48

PANTRY, FRIDGE & FREEZER STAPLES

Mustardy Deviled Eggs, page 49

Easy Ever yday Cooking

PANTRY, FRIDGE & FREEZER STAPLES

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

As frozen vegetables go, peas are elite. They always taste just as good as fresh, no questions. One tip: Stir in the lemon juice just before serving the soup; otherwise, the juice will start to discolor that bright green hue.

1½ tbsp olive oil, divided 1 cup chopped onion 1½ cups fat-free low-sodium vegetable stock 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 stock, 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. See photograph on page 46.

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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

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. Make these up to 4 hours ahead and store in the fridge.

6 large eggs 3 tbsp reduced-fat mayonnaise 1½ tsp Dijon mustard 1 tsp distilled 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. See photograph on page 47.

TEST KITCHEN TIP

No need for a deviled-egg serving plate. To steady the egg halves, thinly slice off the bottom of each one to nix the wobble.

Easy Ever yday Cooking

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Apple & Spice Overnight Oats 0–0

P r e p 5 m i n

No cook

C h i l l 8 h r

Ser ves 1

Our version of overnight oatmeal leans on shredded apples, cinnamon, and yogurt for its sweet taste and thick, creamy texture. Think of the recipe as a blank canvas and swap in whatever fresh fruits and ground spices you like best.

¼ cup rolled oats ½ cup plain nonfat Greek yogurt ⅛ tsp ground cinnamon 1 small apple, unpeeled, shredded

TEST KITCHEN TIP

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In a storage container, combine the oats, yogurt, and cinnamon. Cover and refrigerate overnight. Before serving, stir in the apple. 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.

For extra texture and crunch, add sliced or diced apples on top before digging in. You can even use thick slices for scooping.

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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

Ser ves 4

Sweet and crunchy, this refreshing salad holds up well for 2 days in the fridge. Slice the cabbage as thinly as possible so that it melds into the noodles.

1 lb frozen peeled and deveined shrimp, thawed 6 oz soba noodles 3 tbsp rice vinegar 1 tbsp 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

TEST KITCHEN TIP

1. Fill a medium 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.

Thaw frozen shrimp quickly by placing them in a colander and running cool water over them for a few minutes until soft. Drain and you’re good to go.

Easy Ever yday Cooking

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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, delivered by you. For extra body, we added corn. But you can stir in baby spinach or sliced shiitake mushrooms.

2 cups low-sodium chicken stock 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 stock, cornstarch, ginger, and garlic powder. In a small liquid measuring cup with a spout, beat the eggs. Simmer the stock over medium heat, stirring occasionally. 2. Using a whisk or wooden spoon, stir the simmering stock in a circle to make a whirlpool. Slowly drizzle in the eggs, continuing to stir the stock, 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

Ser ves 4

This side dish comes together in a flash and just might get kids into broccoli. (Props to the sauce.) Add more color with red bell pepper strips or carrot coins.

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.

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

TEST KITCHEN TIP

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.

Spritz your measuring spoon with cooking spray to keep the honey from sticking.

Easy Ever yday Cooking

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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

Having cocoa powder and chocolate chips on hand makes these whole-wheat doughnuts twice as nice: Use the cocoa powder in the batter and melt the chips for the finishing drizzle of melted chocolate. Rich and moist all around.

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. 3. 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. 4. 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.

TEST KITCHEN TIP

Easy Ever yday Cooking

Leftover doughnuts sounds like an oxymoron. But if you have them, refresh by heating in the microwave for 5 seconds—long enough to soften the base 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 serves up restaurant-quality looks. But its velvety texture comes from canned white beans and sautéed onions. Fresh basil tops off the fanciness.

2 tbsp olive oil 1½ cups chopped onion 1 cup fat-free low-sodium vegetable stock 2 (14.5-oz) cans diced tomatoes 1 (15-oz) can great northern beans, rinsed and drained ½ tsp salt, plus more to taste ½ tsp black pepper, plus more to taste and for garnish ½ cup chopped fresh basil, plus more for garnish

TEST KITCHEN TIP

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 stock, tomatoes with juices, beans, salt, and black pepper. Increase heat to medium-high. Bring to a boil and cook for 5 minutes. Stir in the basil. 2. Transfer the soup to 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 more 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.

Stash veggie trimmings (from carrots, tomatoes, celery, or herbs) in the freezer to make your own veggie stock anytime. Toss the frozen scraps into a pot and cover them with water. Bring to a boil, then simmer it for 30 minutes. Strain out the solids and, boom, homemade stock.

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hocolate Quinoa C Crunch Bark 0–0

P r e p 5 m i n

C o o k 2  m i n

Chill 2 hr

Ser ves 16

Puffed quinoa is like popcorn, with way more filling protein. It plays nice in sweet recipes like this (or granola, yogurt parfaits), and as a topping for savory salads.

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.

TEST KITCHEN TIP

Easy Ever yday Cooking

You can find puffed quinoa online, or you can make it! Heat a wide 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.

C H A P T E R

Quick Cleanup

One pan. Less mess.

Air-Fryer Spice-Rubbed Salmon, page 106

The problem with so many amazing meals? They often require an amazing amount of prep bowls and pots. This chapter rolls the credits on that noise. Each recipe dirties up only one single cooking vessel. Whether you make your meal in a skillet, sheet pan, Instant Pot®, slow cooker, or Dutch oven, these dishes leave your belly full—not your sink.

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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

Ser ves 4

Juicy chicken meets a tart apple, and they fall for each other in a skillet. It’s an autumnal love story. Serve on a bed of couscous or brown rice. (Microwaved is just fine).

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

TEST KITCHEN TIP

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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, stock, 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 (tops) if you leave them out on a countertop. But in your fridge’s crisper drawer? They’ll stay fresh and delicious for about a month.

QUICK CLEANUP

Slow-Cooker Poached Eggs Rancheros 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

You could say this fire-roasted tomato sauce is made from scratch...by the slow cooker. (It’s so flavorful, you might want to double it and freeze.) Before you slip the eggs into their saucy bath, stir in some baby spinach for a vitamin boost.

1 (28-oz) can crushed fire-roasted tomatoes (no salt added) 2 cups fat-free reduced-sodium chicken stock 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 salt 12 large eggs Black pepper, for garnish Fresh cilantro leaves, for garnish

1. In a 4- to 5-quart slow cooker, mix the tomatoes, stock, 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.

Easy Ever yday Cooking

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One-Pot Taco Pasta 0–0

P r e p 1 5 m i n

C o o k 2 0 m i n

Ser ves 4

Combine two family favorites—pasta night and taco night—into one pan. Legume-based pasta brings the protein and fiber, and plenty of starch to gloss up that sauce. Chilis and (optional!) jalapenos bring the heat.

Cooking spray 12 oz extra-lean (96%) ground beef 1 cup chopped onions 3 garlic cloves, finely chopped 1 tsp ground cumin ½ tsp 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 ½ cup pico de gallo ¼ cup chopped pickled jalapeño peppers (optional)

TEST KITCHEN TIP

Easy Ever yday Cooking

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). Per serving (about 1⅓ cups) 394 Cal, 5 g Total Fat, 2 g Sat Fat, 723 mg Sod, 49 g Total Carb, 6 g Sugar, 9 g Fib, 37 g Prot.

If you don’t have yellow lentil spaghetti, feel free to switch it up with what you have on hand. Pastas made from chickpeas, beans, or other legumes all add great texture to this dish.

QUICK CLEANUP

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

Fruit salad? A wee bit sad. Fruit salad topped with crispy, cinnamony, buttery bits of brioche? Decadence.

Cooking spray (butter flavored) 2 cups cubed brioche bread, crusts removed 1 tsp ground cinnamon 1 tsp sugar 3 cups chopped mango 3 cups mixed berries 1 tsp fresh 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. Per serving (about 1⅓ 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.

TEST KITCHEN TIP

You can make the croutons up to a day ahead—just let them cool completely and store in an airtight container at room temperature. Use the same method to make savory croutons by swapping salt and grated Parmesan for the cinnamon sugar.

Easy Ever yday Cooking

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Cheeseburger Bowls 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

Ser ves 4

So you want a cheeseburger with all the fixings, but you’re fixing to be healthy? Make this. Swap in ground chicken or turkey.

Cooking spray 1 lb extra-lean (96%) ground beef 1 small yellow onion, finely chopped 1 tsp salt 6 cups chopped romaine lettuce 4 medium plum tomatoes, finely chopped 15 kosher dill pickle slices, divided 8 tbsp reduced-fat cheddar, shredded Thinly sliced red onion (optional) 1 tbsp ketchup 2 tbsp light mayonnaise 1½ tsp mustard ½ tsp Worcestershire sauce

Easy Ever yday Cooking

1. Coat a large nonstick skillet with cooking spray and heat over medium-high. Add the beef and salt. Reserve 1 tbsp finely chopped yellow onion and add the remaining onion to the skillet. Cook, breaking up the meat with a wooden spoon, until the beef is cooked through and no longer pink, 7 to 9 minutes. Let cool. Set aside. 2. Meanwhile, place 1½ cups lettuce each in 4 medium bowls. Top each bowl with 1 chopped tomato, 3 pickle slices, 2 tbsp cheese, and the red onion (if using). 3. In a small bowl, stir the ketchup, mayonnaise, mustard, Worcestershire sauce, and reserved 1 tbsp yellow onion. Finely chop the remaining 3 dill pickle slices and add to the bowl. 4. Divide the beef mixture among the bowls of lettuce. Serve with the special sauce. Per serving (1 bowl [about 2 cups]): 253 Cal, 10 g Total Fat, 4 g Sat Fat, 1,251 mg Sod, 11 g Total Carb, 6 g Sugar, 3 g Fib, 30 g Prot.

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Roasted 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

Nutty brown butter brushed on slabs of butternut squash? It looks like a side, tastes like a main, and serves up vegetarian dinner party vibes.

1 large butternut squash (3 lb) 2 tbsp melted butter 1 tsp 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. Per serving (1 steak) 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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Slow- Cooker Ropa Vieja, page 80

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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

Ser ves 12

You want steak that’s fall apart, fork tender? You’d be wise to cook this tangy Cuban-inspired dish (named for how the beef melts intro strands) in the crockpot.

1½ cups fat-free reduced-sodium chicken stock ¼ cup apple cider vinegar 1 tbsp ground cumin 1 tsp mild paprika (preferably smoked)

1. In a 5- or 6-quart slow cooker, whisk the stock, 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 (1½-lb) lean flank steaks, trimmed

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.)

2 medium red onions, thinly sliced into rings

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

See photograph on pages 78 to 79.

1 tsp salt ½ tsp black pepper ¼ tsp cayenne pepper, or more to taste

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

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Easy Ever yday Cooking

This beef would also make for an amazing taco filling; nice change from ground meat.

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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

Ser ves 4

Now this is an unexpected happy hour snack or side dish. Swap in your favorite dressing for the marinara or go dip-less. The crunch and spice stands on its own .

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 fresh lemon zest ½ tsp 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. Per serving (about 7 beans) 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. See photograph on pages 82 to 83.

Easy Ever yday Cooking

WW COACH TIP

Don’t forget to preheat your air fryer! Three minutes is all it takes. You’llhelp speed up the cooking process and mazimize crispiness. Also important don’t crowd the food. That means cooking in small batches so there’s plenty

Air-Fryer Green Bean Fries with Marinara, page 81

Easy Ever yday Cooking

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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

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

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 chicken stock (no salt added) 2 cups fat-free marinara sauce from a jar ½ tsp salt ½ tsp black pepper, plus more 6 tbsp shredded Parmesan

TEST KITCHEN TIP

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1. Press Sauté on a 6-quart Instant Pot. When Hot is displayed, coat 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, salt, black pepper, and 1 cup water. 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 (as opposed to no-cook), but you can use 6 ounces of any pasta you have on hand, including a mix of shapes that you have in the pantry.

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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

Ser ves 6

A large pan lets the chicken and vegetables rest in one layer. Why is space so key? The heat circulates, the steam builds, and the food browns to perfection.

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 salt ¾ tsp 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 ¹⁄6 of the vegetables) 320 Cal, 8 g Total Fat, 2 g Sat Fat, 591 mg Sod, 32 g Total Carb, 3 g Sugar, 6 g Fib, 30 g Prot.

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

TEST KITCHEN TIP

Baby artichokes are 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.

Easy Ever yday Cooking

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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.

½ pound firm tofu 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 fresh mint leaves ¼ cup chopped fresh parsley ¼ cup fresh lemon juice 2 tsp extra-virgin olive oil ¾ tsp salt ½ tsp 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 1¼ cups 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.

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Easy Ever yday Cooking

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 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 Burgers with Israeli Salad 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

Ser ves 4

The only thing brighter than the flavors in these juicy, veggie-topped turkey burgers is that they smartly come together on the grill in ten minutes.

BURGER S Cooking spray 1 lb lean ground turkey ⅓ cup chopped fresh parsley and mint (a mix of both) 1 tsp ground cumin 1 tsp ground coriander 2 tbsp chopped red onion 1 tsp salt Burger buns, feta, lettuce, and sliced tomatoes (optional), for serving

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

ISR AELI SALAD 1 cup chopped cucumber 1 cup chopped tomato ¼ cup sliced red onion 1 tbsp fresh lemon juice 1 tbsp olive oil ½ tsp salt Pinch of 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

This chili tastes complex, yet contains so few things. Props to the crockpot. The pork and beans have lots of time to soak up all the cumin and salsa have to offer.

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

Easy Ever yday Cooking

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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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

Ser ves 4

No colander needed! Just stir frequently while the pasta cooks. That lets the starches unite all the ingredients, creating a thick, rich sauce.

1 tbsp olive oil 3 medium garlic cloves, thinly sliced ¼ tsp crushed red pepper 8 oz whole-wheat penne 1 small head cauliflower, cut into bite-size florets (about 4 cups) 1 tsp finely grated lemon zest, plus ¼ cup juice 1 tsp salt ¼ tsp black pepper 1½ tbsp capers ¼ cup grated Pecorino Romano ¼ cup chopped fresh 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, lemon zest, lemon juice, salt, black pepper, and 3 cups water 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.) The secret? The Instant Pot! Pressure cooking makes the chicken incredibly tender and able to soak up the richly flavored sauce.

1½ tbsp light butter 1 tbsp finely chopped peeled fresh 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 chicken stock (no salt added), divided 1 lb skinless boneless chicken breast, cut into bite-size pieces 1 tsp salt 2 tbsp all-purpose flour ½ cup unsweetened coconut milk 2 cups cooked brown rice ¼ cup chopped fresh 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.

TEST KITCHEN TIP

To remove the fishiness from crab, or from any fish or seafood, soak it in milk for 20 minutes. Drain and, poof, the fishy odor is gone.

Breakfast Strata with Corn & Crab, page 100

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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

This brunch dish looks luxe and tastes indulgent (hello, crab). But it all cooks up in one skillet, which doubles as a serving platter. #LazySunday, we say.

6 large eggs 1⅓ cups fat-free milk ¼ cup chopped fresh parsley ¼ cup chopped fresh basil 3 tbsp grated Parmesan ¾ tsp salt ¼ tsp black pepper 2 tsp olive oil 1 cup fresh corn kernels ½ cup sliced scallions

100

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.

6 oz reduced-calorie wheat sandwich bread, cubed

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

See photograph on pages 98 to 99.

Easy Ever yday Cooking

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Super Meatball Subs 0–0

P r e p 1 5 m i n

C o o k 2 5 m i n

Ser ves 8

For the quickest, most tender meatballs, use a light touch. You only need to stir the meat mixture until the ingredients are just combined, and then roll the meatballs gently and minimally. If you’re feeling fancy, top the meatballs with fresh basil.

Cooking spray 1 lb extra-lean ground turkey breast ½ cup seasoned Italian breadcrumbs ¼ cup grated Parmesan 1 large egg 1½ tsp Italian seasoning 2 tsp salt 2 (10-inch) loaves Italian bread (about 20 oz) 24 oz tomato sauce ½ cup shredded part-skim mozzarella

1. Arrange oven racks in the top third of the oven and preheat to 350°F. Line 2 baking sheets with parchment paper (or line with foil and coat the foil with cooking spray). 2. In a large bowl, combine the turkey, breadcrumbs, Parmesan, egg, seasoning, and salt. Using a tablespoon measure, scoop out the meat and gently shape into a small ball. Arrange the meatball on the prepared baking sheet. Repeat with the remaining meat to make 32 balls. 3. Bake the meatballs for 10 to 15 minutes, shaking the baking sheets every 5 minutes to promote even browning. While the meatballs are cooking, slice each loaf of bread into 4 equal pieces. 4. Remove the meatballs from the baking sheets. Transfer the bread to the baking sheets. Arrange 4 meatballs inside each piece of bread. Spoon about 3 tbsp sauce over the meatballs in each sandwich. Top each with 1 tbsp 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. See photograph on pages 102 to 103.

TEST KITCHEN TIP

If you follow the recipe exactly, you’ll be left with a few extra meatballs. And that’s just what you need to crumble into marinara sauce and toss with pasta fora quick Bolognese.

Easy Ever yday Cooking

101

Super Meatball Subs, page 101

102

Easy Ever yday 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 this flavorful lentil stew taste like a labor of love, while requiring so. little. work. It’s comfort in a bowl.

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.

1 tsp olive oil 2 cups chopped onion 1 cup chopped carrot 1 cup chopped celery 1 tbsp 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

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 stock. 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 diced fire-roasted tomatoes 4 cups low-sodium chicken or vegetable stock 1 tsp fresh lemon juice Fresh parsley and cilantro, for garnish

TEST KITCHEN TIP

Some grocery stores sell ready-to-use mirepoix (the French name for the celery, carrot, and onion mixture). In a hurry? Too tired to chop? Give it a try!.

Easy Ever yday Cooking

105

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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 magic with salmon, delivering a slightly crisp exterior and juicy, silky interior. Be sure to leave room between the fillets so air can circulate well around them and ensure even cooking.`

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.

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

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) 150 Cal, 5 g Total Fat, 1 g Sat Fat, 336 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 23 g Prot.

WW COACH TIP

106

Easy Ever yday Cooking

Create your own spice blends (think taco or Italian seasoning) at home in bulk and you’ll save time and money and get the perfect mix. Store them in labeled airtight containers and they’ll be ready to use whenever. —Coach Kayla

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Tofu, Broccoli & Squash with Tahini Sauce 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 patted 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 broccoli, cut into florets 4 tsp extra-virgin olive oil, divided 1¼ tsp salt (or to taste), divided ½ tsp black pepper (or to taste) 2 lb butternut squash, peeled, seeded, and cut into 1½-inch chunks 2 medium garlic cloves, thinly sliced 2 tbsp tahini 2 tbsp plain nonfat 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

109

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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

Conundrum: You want Asian takeout but you also have leftover chicken in the fridge. This mash-up solves all that, and comes together before delivery would.

3 tbsp Thai sweet chili sauce 1 tbsp ketchup 3 tbsp soy sauce 1 tbsp sesame oil 1 tbsp chili garlic sauce 2 tsp finely chopped peeled fresh ginger 8 oz thin spaghetti or spelt spaghetti 8 oz sugar snap peas 1 cup sliced carrots (cut into matchsticks) 1 cup thin sliced bell peppers 1 (15-oz) can baby corn, drained 1 (8-oz) can sliced water chestnuts, drained 2 cups cubed cooked chicken breast 1 (TK-oz) can pineapple chunks, drained Sliced scallions and sesame seeds (optional), for garnish

110

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

Ser ves 8

Are you even an Instant Pot owner if you haven’t made rice? Basmati rice is mild yet fragrant, and the perfect foil for hearty vegetables. Let the rice sit for a minute before opening the lid. This helps distribute moisture for the best 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 salt ½ tsp freshly grated nutmeg or ¼ tsp ground nutmeg ½ tsp black pepper 4 cups fat-free reduced-sodium chicken stock 4 cups packed chopped kale 2 tbsp unsalted butter, cut into small pieces 2 tbsp finely chopped fresh 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 black pepper and cook, stirring, until fragrant, about 20 seconds more. 2. Add the stock 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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QUICK CLEANUP

Sheet-Pan Pork Chops with Beans & Carrots 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 2

The secret in this beyond-easy sheet pan meal is the sauce: honey, mustard, and garlic play so well with pork, and literally any vegetable you have in your crisper.

8 oz green beans, trimmed 4 medium carrots, peeled and cut into wedges 1 tsp olive oil 1½ tsp salt, divided ¼ tsp black pepper 1 tsp finely chopped garlic 1 tbsp Dijon mustard 1 tbsp honey 2 center-cut loin pork chops, each ¾ inch thick 1 tbsp fresh thyme, plus more for garnish

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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.

QUICK CLEANUP

Zucchini with Feta, Egg & Tomatoes 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

Zucchini noodles (aka: zoodles) will never be pasta. And this recipe proves they needn’t be. Tossed with cheese and tomatoes, they’re just waiting to mate with an oozy egg.

1 tsp olive oil 1 tsp finely chopped garlic ½ tsp cumin seeds Pinch of crushed red pepper, plus more 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 salt 1 egg 1 tbsp crumbled feta 2 tbsp finely chopped fresh herbs (a mix of dill, parsley, and/or basil) 1 tbsp finely chopped scallions

WW COACH TIP

Want your herbs to last longer? Trim and store them in a glass of water. Make sure just the stems are submerged, and keep the herbs in the fridge for optimal longevity. —Coach Kayla

Easy Ever yday Cooking

117

QUICK CLEANUP

Cheesy Sausage, Rice & Cauliflower Casserole 0–0

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

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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.

C H A P T E R

30 Minutes or Less

Fast to make. Delicious to eat.

Two-Pea Ravioli, page 130

Some cooking takes hours, and that’s part of the fun (Thanksgiving turkey, a birthday cake). But when we’re hungry on an average Tuesday, faster is better. Enter: hearty and healthy recipes that take you from fridge to fork in a half-hour tops.

30 MINUTES OR LESS

Easy Shake & 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

A nod to the iconic packaged mix, our version works with any cut of chicken. While the bird bakes, throw together a bright, creamy veggie slaw as a 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 salt ¾ tsp ground cumin ½ tsp black pepper 1 large egg 4 (6-oz) skinless boneless 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.

TEST KITCHEN TIP

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Easy Ever yday Cooking

To ensure an even cook, use 6-ounce chicken breasts. (Some stores sell cuts that weigh double that!) If you have a larger size, slice the breasts into cutlets, then pound them to an even thickness. .

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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

Ser ves 6

Who needs syrup? This quickie-brekkie is a flavor-bomb with remix potential: Swap out the cinnamon for ¼ teaspoon of almond extract and top with peaches.

1. In a large shallow dish, whisk the egg whites, egg, milk, brown sugar, cinnamon, and vanilla.

2 large egg whites 1 large egg ⅓ cup low-fat (1%) milk 2 tbsp light brown sugar, not packed 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

TEST KITCHEN TIP

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. Per serving (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.

Making more French toast than fits in the pan at once? Keep the cooked slices on a parchment lined baking sheet in a 180F oven until serving.

Easy Ever yday Cooking

125

30 MINUTES OR LESS

Brussels Sprouts with Hazelnuts & Cherries 0–0

P r e p 2 0 m i n

No cook

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Ser ves 12

The flavor and textures of this salad get better over time. Thinly sliced Brussels sprouts become one with the lemon dressing, and hazelnuts keep 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, plus 2½ tbsp juice 1 tsp Dijon mustard

Per serving (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.

½ tsp salt ¼ tsp black pepper ⅓ cup chopped unsalted dry-roasted hazelnuts

TEST KITCHEN TIP

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Easy Ever yday Cooking

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, 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, and the skin will release.

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Pesto Turkey Burgers 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

Ser ves 4

Presto, pesto! The pinenut sauce is the secret weapon in this quickfire recipe. Mixed into the meat, it lends bold flavor while keeping the turkey extra-juicy.

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

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. Per serving (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

This burger comes together fast, so follow this assembly line order: grill-toast the buns first, then grill the onions, and cook the patty last.

Easy Ever yday Cooking

129

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Two-Pea Ravioli 0–0

P r e p 1 0 m i n

C o o k 1 0 m i n

Ser ves 4

If you’re using frozen sugar snap peas, thaw them first, then toss them into the boiling water along with the green peas, just long enough to warm them through..

1 cup frozen green peas, thawed

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.

1 tsp finely grated lemon zest, plus 1½ tbsp juice

2. In a large bowl, stir the lemon zest and juice, oil, salt, and pepper. Add the ravioli mixture and toss gently to coat.

12 oz frozen cheese ravioli 8 oz fresh or frozen sugar snap peas, trimmed if fresh

1½ tbsp extra-virgin olive oil ½ tsp salt ½ tsp black pepper

TEST KITCHEN TIP

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Easy Ever yday Cooking

Per serving (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.

Fresh sugar snaps are sometimes sold along with their shoots--delicate tendrils and leaves that are

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Sheet-Pan Cheesy Egg-in-a-Hole 0–0

P r e p 5 m i n

C o o k 1 0 m i n

Ser ves 4

Bright, comforting, and comes together in 15 minutes! We make cheese toasts with the bread cut-outs; the perfect vessel for dunking into a runny egg yolk.

Cooking spray 4 slices multigrain bread (about 1 oz each) 4 large eggs ⅛ tsp 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.

TEST KITCHEN TIP

Arugula’s peppery bite perfectly cuts the richness of eggs and cheese. But if you prefer a milder flavor, substitute baby spinach leaves.

Easy Ever yday Cooking

133

30 MINUTES OR LESS

Stir-Fried Chicken with Cashews & Vegetables 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

This one moves fast! Have your veggies prepped and ready to go; they’re all added to the skillet at the same time. Serve with quick-cooking noodles or rice.

½ cup chicken stock (no salt added) 2 tbsp low-sodium soy sauce 2 tsp cornstarch 1 tsp toasted sesame oil ½ tsp salt 1 ½ tbsp canola oil, divided 1 lb skinless boneless chicken breasts, cut into bite-size pieces ⅔ cup sliced scallions 6 oz snow peas, halved on an angle 4 medium garlic cloves, finely chopped 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

TEST KITCHEN TIP

134

Easy Ever yday Cooking

Toasted sesame oil is prone to going rancid quickly. Keep it fresh by storing it in the refrigerator.

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Pan-Fried Flounder 0–0

P r e p 1 5 m i n

C o o k 6 m i n

Ser ves 4

Coat your fish in cornmeal instead of breadcrumbs, and it’ll bind better for a faster cook. It complements any white-fleshed fillet (cod, tilapia—we see you).

1. Rinse the fish; pat dry. Place the fish on a plate and spread both sides with the mustard; dip into the egg white.

Cooking spray 4 (4-oz) 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 fresh thyme or 1 tsp dried thyme ½ tsp salt (or to taste) ½ tsp black pepper (or to taste) 1 tbsp olive oil ½ medium lemon, cut into 4 wedges

TEST KITCHEN TIP

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. Per serving (3 oz fish): 168 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. Small ones cook in about 4 minutes on the stove, flipped once. Larger fillets are difficult to turn. 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.

Easy Ever yday Cooking

137

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 tossed salad-pasta salad marriage turns just four ounces of pasta (lentil pasta for extra protein and fiber) into something hearty. Top with feta for lots of tang.

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

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. Per serving (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.

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

TEST KITCHEN TIP

138

Easy Ever yday Cooking

This simple vinaigrette is an all-purpose dressing that’s great on grilled shrimp and chicken, too. .Make a double batch to keep in the fridge, and use all week long.

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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

Ser ves 4

Instant polenta may not be as flavorful as regular, but it cooks in under 5 minutes! And this speedy ragout is loaded with earthy depth to make tastebuds happy.

2½ cups low-sodium vegetable stock, divided 1 cup instant polenta 1 tsp 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

1. In a large saucepan, bring 2 cups stock 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 stock, 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) 277 Cal, 6 g Total Fat, 1 g Sat Fat, 802 mg Sod, 45 g Total Carb, 7 g Sugar, 7 g Fib, 10 g Prot.

2 tbsp tomato paste ½ tsp black pepper 1 tsp chopped fresh parsley

WW COACH TIP

Mushrooms are a blank canvas. They’re hearty and you can easily infuse them with different combinations of herbs and aromatics to create meals you love. —Coach Bianca

Easy Ever yday Cooking

141

Baked Shrimp Empanadas, page 144

142

Easy Ever yday Cooking

30 MINUTES OR LESS

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Baked Shrimp Empanadas 0-0

P r e p 2 0 m i n

C o o k 1 0 m i n

Ser ves 6

Flaky dough. Cheesy shrimp filling. They might ooze while they bake, but that’s OK; just let them cool, and any drippings will cling to the empanada.

Cooking spray 10 oz peeled, deveined raw shrimp, chopped ½ tsp chili powder ¼ tsp garlic powder ¾ cup shredded Colby jack or Monterey jack ⅓ cup salsa verde, plus more for dipping (optional) 1 (7.1-oz) refrigerated piecrust

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. See photograph on pages 142 to 143.

TEST KITCHEN TIP

144

Easy Ever yday Cooking

The filling for these empanadas is endlessly adaptable! If you prefer a tomato-based salsa to salsa verde, or if you’d like to use chopped, cooked chicken in place of shrimp, the end result will be just as delicious.

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Quick Cherry Crisp 0–0

P r e p 5 m i n

C o o k 5 m i n

Ser ves 1

This mini cherry crisp can be microwaved in minutes, and it serves just one; you! You won’t have to wash a single pot or pan or even turn on the oven. Sweet.

1 cup fresh cherries, pitted and halved, or 1 cup frozen unsweetened pitted cherries, thawed and halved

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.

2 tsp sugar

Per serving (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 tsp fresh lemon juice ⅛ tsp almond extract

See photograph on pages 146 to 147.

Pinch of salt 2 tbsp low-fat granola

Easy Ever yday Cooking

145

TEST KITCHEN TIP

Cherries aren’t exclusive with these crisps. They would work beautifully with fresh or frozen blueberries, or even chopped stone fruit including peaches, plums, or

146

Easy Ever yday Cooking

30 MINUTES OR LESS

Quick Cherry Crisp, page 145

30 MINUTES OR LESS

Tortilla Chip Chicken with Honey Mustard 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

Breading chicken fingers in crushed tortilla chips? It doesn’t get any crunchier. We used a food processor to pulse, but you can also bang ’em up in the bag.

Cooking spray 3 oz low-fat baked tortilla chips ¾ tsp garlic powder ½ tsp ground cumin 1 lb skinless chicken tenderloins (about 8) 1 large egg, lightly beaten ⅓ cup plain nonfat Greek yogurt 1 tbsp mustard 2 tsp honey Pinch of 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. Per serving (2 chicken tenders and about 2 tbsp sauce): 273 Cal, 6 g Total Fat, 1 g Sat Fat, 235 mg Sod, 22 g Total Carb, 4 g Sugar, 2 g Fib, 31 g Prot.

TEST KITCHEN TIP

148

Easy Ever yday Cooking

Whenever you’re measuring honey, lightly spray the spoon with cooking spray first so all the honey slips out and doesn’t get stuck on the spoon. .

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Esquites Salad 0–0

P r e p 1 5 m i n

C o o k 14 m i n

Ser ves 4

An off-the-cob version of Mexican street corn, this salad has kick (thanks, chili powder) and comfort (crumbly cheese). You can also chill and serve cold.

Cooking spray 2 ½ cups fresh or frozen corn kernels, thawed if frozen 2 tbsp light mayonnaise ½ tsp lime zest, plus 1 tbsp juice ¾ tsp chili powder ¼ tsp salt ¼ tsp smoked paprika ¼ cup thinly sliced scallions 2 tbsp chopped fresh cilantro 1 medium jalapeño pepper, seeded and finely chopped

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. Per serving (a generous ½ cup): 127 Cal, 5 g Total Fat, 1 g Sat Fat, 309 mg Sod, 20 g Total Carb, 3 g Sugar, 2 g Fib, 4 g Prot.

¼ cup crumbled Cotija cheese

TEST KITCHEN TIP

Cotija is the crumbly, pungent, salty cheese you’ll typically find with other Mexican cheeses in your grocery store. Can’t find it? Substitute queso fresco, feta, or ricotta salata.

Easy Ever yday Cooking

151

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

Proof that speedy recipes can also have loads of visual interest? Look no further than this spicy, filling salad. Using a mix of thick and slender asparagus spears (both are tender and flavorful) makes this meal as pretty as it is filling. combine everything just before eating.

Cooking spray 4 oz rice noodles, broken into 3-inch pieces 3 tbsp rice vinegar 1 tsp finely grated lime zest, plus 2 tbsp juice 1 tbsp dark brown sugar 1 tbsp toasted sesame oil 1 tbsp fish sauce 2 tsp garlic chili paste 1 lb lean (93%) ground turkey ½ tsp five-spice powder ¼ tsp salt ½ lb asparagus, trimmed and cut into 1-inch pieces 3 medium garlic cloves, finely chopped 1 tbsp finely chopped peeled fresh ginger ¼ cup chopped fresh cilantro, plus leaves for garnish 3 tbsp coarsely chopped unsalted dry-roasted peanuts Pinch of crushed red pepper (optional)

152

Easy Ever yday Cooking

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). Per serving (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.

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Creamy Mushroom Soup 0–0

P r e p 1 5 m i n

C o o k 1 5 m i n

Ser ves 6

Shh. This velvety soup wants to confess: No cream. No butter. And microwaved cauliflower rice that’s blended with vegetable stock and sautéed mushrooms.

Cooking spray 12 oz fresh or frozen cauliflower rice (about 3½ cups), thawed if frozen 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 fresh thyme, plus more for garnish 1 tsp salt, divided ½ tsp black pepper, divided, plus more 3 cups fat-free reduced-sodium vegetable stock

TEST KITCHEN TIP

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 stock, 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. Per serving (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 stick with all cremini or add a handful of oyster and/or shiitake mushrooms to the mix.

Easy Ever yday Cooking

155

30 MINUTES OR LESS Scan to get your exact PersonalPoints™ value

Greek Chicken Bowl 0–0

P r e p 1 5 m i n

C o o k 1 0 m i n

Ser ves 1

Knock out more than your daily vegetable goals in this speedy meal for one. The finishing drizzle of yogurt-feta sauce perks up the greens, hummus, and chicken.

1. In a small bowl, mash the feta with a fork. Stir in the yogurt, ¼ tsp lemon zest, ⅛ tsp black pepper, and 2 tbsp water. Set aside.

Cooking spray 2 tbsp crumbled feta 2 tbsp plain nonfat Greek yogurt 1 tsp finely grated lemon zest, divided ⅜ tsp black pepper, divided 3 cups cauliflower rice ⅜ tsp dried oregano ¼ tsp salt 2 cups baby spinach 3 oz cooked skinless boneless chicken breast, shredded ½ cup cherry tomatoes, halved 2 tbsp store-bought hummus

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. 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. Per serving (1 bowl): 398 Cal, 14 g Total Fat, 4 g Sat Fat, 1,048 mg Sod, 30 g Total Carb, 10 g Sugar, 11 g Fib, 43 g Prot.

1 lemon wedge (optional)

TEST KITCHEN TIP

156

Easy Ever yday Cooking

Make cauliflower rice at home. Pulse cauliflower florets in a food processor (or grate them using a box grater) until grained. A head of cauliflower makes about 6 cups. Store uncooked cauliflower rice in a sealed container in the fridge for a few days; freeze for up to three months.

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Churro Skillet Cookie 0–0

P r e p 5 m i n

C o o k 1 5 m i n

Ser ves 12

Faster by the dozen! This crispy-chewy cookie comes together in a bowl (no mixer needed) and cooks in a pan. Simply pat into a skillet and cut into 12 slices.

Cooking spray ⅓ cup (packed) light brown sugar, plus 2 tsp ⅓ cup canola oil 1 large egg ½ cup almond flour ½ cup white whole-wheat flour 1¼ tsp ground cinnamon, divided ¼ tsp salt

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.

¼ tsp baking powder

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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

TEST KITCHEN TIP

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

Easy Ever yday Cooking

159

30 MINUTES OR LESS

Bow Tie Pasta with Sausage & 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

In the time it takes to cook the pasta, you can whip up this savory sauce with sausage and escarole, a type of endive with a mild, pleasingly bitter flavor. We love how the pasta shape cradles the meat, so you get a bite in every forkful .

6 oz bow tie pasta (about 3 cups) 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 stock 4 medium garlic cloves, sliced 1 (14.5-oz) can diced fire-roasted tomatoes 1 tsp crushed red pepper (or to taste) ¼ cup grated Parmesan

TEST KITCHEN TIP

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Easy Ever yday Cooking

1. In a pot of lightly salted water, cook the pasta 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, stock, 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. Per serving (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.

Spoon this sausage and escarole combo on top of cooked instant polenta, quinoa, farro—or any grain for that matter.

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Gochujang Tofu & Mushrooms with Spinach 0–0

P r e p 5 m i n

C o o k 2 0 m i n

Ser ves 4

. When you use pre-cooked proteins like tofu, dinner is super speedy. The tofu heats up with the veggies and sauce. For easy cleanup, 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 (not packed in water), cubed 8 oz fresh shiitake mushrooms, stems removed 10 oz fresh baby spinach ⅜ tsp 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.

TEST KITCHEN TIP

Gochujang is a savory-spicy Korean red chili paste usually found in the international aisle at most grocery stores. Stir some into soups and stews for a pop of heat, or use in marinades and salad dressings.

Easy Ever yday Cooking

163

30 MINUTES OR LESS

Pork Chops with White Beans & Radicchio 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 4

This cozy dinner is “relaxed” in recipe form: It’s quick, uses one pan, and doesn’t mind if there’s no fresh rosemary on hand. One teaspoon of dried is just fine.

2 tsp chopped fresh rosemary 2 medium garlic cloves, finely chopped, divided ¾ tsp salt, divided ½ tsp black pepper, divided 4 (5-oz) lean center-cut boneless pork chops, trimmed 2 tsp olive oil, divided 2 tbsp balsamic vinegar 2 (15.5-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. Per serving (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.

TEST KITCHEN TIP

164

Easy Ever yday Cooking

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

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Shrimp & Cherry Tomatoes with Feta 0–0

P r e p 1 5 m i n

C o o k 6 m i n

Ser ves 4

Ready in under 20 minutes? A PersonalPoints™ range of 2 to 3? Pretty enough as a dinner party app or a lunch for one? This shrimp saute answers all with a resounding yes. .

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

WW COACH TIP

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 stock 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. Per serving (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.

“Mise en place” is a French term that sounds fancy but just means everything is prepped and ready before you start cooking. You’ve seen it on shows— everything is already measured in tiny bowls! It saves you time when you’re cooking by helping you stay in the moment and focused on following the recipe. —Coach Cassidy

Easy Ever yday Cooking

167

C H A P T E R

No-Cook Recipes

Keep it simple. Keep your cool.

Chilled Corn Soup with Spicy Cilantro Drizzle, page 192

If you can’t take the heat…get to cooking from this chapter. These satisfying recipes show you how to combine no-cook proteins with fresh produce and pantry staples and turn ’em into brunch-worthy salads, hearty breakfasts, gorgeous bowls, and hit-the-spot desserts.

NO-COOK RECIPES

Black Bean & Avocado Sandwiches 0–0

P r e p 1 0 m i n

No cook

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Ser ves4

So fresh, so filling. This flavor-packed vegan sandwich can take the heat: add a pinch of cayenne or a few dashes of hot sauce to the mixture before pureeing.

1 (15.5-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 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. Per serving (1 sandwich): 285  Cal, 9  g Total Fat, 1  g Sat Fat, 830  mg Sod, 43  g Total Carb, 4  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

TEST KITCHEN TIP

170

Easy Ever yday Cooking

Two more ways to use this black bean spread? As a snack to scoop up with fresh veggies. Or as a yummy substitute for refried beans in quesadillas, nachos, and tostadas.

NO-COOK RECIPES

Rainbow Poke Bowls with Spicy Sesame Drizzle 0–0

P r e p 1 5 m i n

No cook

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Ser ves 1

If the adage “you eat with your eyes first” were a recipe, it would be this bowl. Raw sushi grade tuna or cooked flaked salmon can be swapped for the shrimp.

½ cup shredded purple cabbage ½ cup shredded carrots ½ cup thin red bell pepper strips ½ cup cooked edamame ½ cup chopped cucumber ¼ cup quartered radishes 6 cooked large 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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

1 tbsp light mayonnaise 1 tsp sriracha 2 tsp rice vinegar 1 tsp toasted sesame oil ¼ tsp finely chopped peeled fresh ginger ½ tsp sesame seeds 1 tbsp chopped scallion 6 crushed rice crackers

WW COACH TIP

Wash, cut, and sort fresh produce as soon as you bring it 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 Bianca

Easy Ever yday Cooking

173

NO-COOK RECIPES

Coconut & Lime Overnight Oats 0–0

P r e p 5 m i n

No cook

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Ser ves 1

A minute to stir, and an overnight stay in the fridge takes care of the rest. In the morning you’ll be greeted by a creamy, filling, tropical-flavored breakfast. The recipe scales up easily, so trust us—you’ll want to make extra.

⅓ cup rolled oats ½ cup refrigerated unsweetened coconut milk (or coconut almond milk) ⅓ cup crushed pineapple, fresh or from a can (drained)

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. 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.

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

TEST KITCHEN TIP

174

Easy Ever yday Cooking

Don’t skip that pinch of salt in sweet recipes! It brings depth to the dish, while punching up the brightness of other ingredients, too. Chocolate, oats, and coconut, in particular, taste richer with a little sprinkle.

NO-COOK RECIPES Scan to get your exact PersonalPoints™ value

Muffuletta Salad 0–0

P r e p 1 0 m i n

No cook

Ser ves 1

The iconic New Orleans-inspired sandwich is just as satisfying in salad form. And the ingredients are sturdy enough to make up to two days in advance.

2 cups chopped romaine lettuce 4 large green olives, sliced 1 cup giardiniera (from a jar), drained and chopped ¼ cup roasted red peppers (from a jar), drained and sliced ½ cup chopped lean ham 2 tbsp grated provolone 2 tbsp sliced spicy soppressata

1. In a large bowl or on a plate, combine the lettuce, olives, giardiniera, and red peppers. Top with the ham, cheese, and soppressata. 2. In a small bowl, whisk the oil, mustard, vinegar, oregano, salt, and black pepper. Drizzle the vinaigrette over the salad. Top with the croutons. Garnish with the herbs (if using). Per serving (1 salad) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

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 black pepper ⅓ cup croutons Fresh parsley or oregano (optional), for garnish

TEST KITCHEN TIP

Giardiniera is a jarred combo of pickled vegetables that typically includes carrots, cauliflower, celery, and peppers. Can’t find it? Use a mix of pickled banana peppers, artichokes, and pickles instead.

Easy Ever yday Cooking

177

NO-COOK RECIPES

Shrimp Salad Sandwich with Cucumber & Dill 0–0

P r e p 1 0 m i n

No cook

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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 eat to keep the bun from getting soggy. For a fancy upgrade, replace the shrimp with chopped lobster.

2 oz coarsely chopped cooked shrimp 3 tbsp chopped cucumber 2 tsp reduced-calorie mayonnaise 2 tsp chopped fresh 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. Per serving (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 onion ¼ tsp fresh lemon juice Pinch of salt Pinch of black pepper Pinch of celery seeds 1 reduced-calorie hot dog bun, toasted

TEST KITCHEN TIP

178

Easy Ever yday Cooking

Turn this dish into a lunch fit for company by doubling it and serving it in Bibb lettuce cups, accompanied by a glass of crisp white wine.

NO-COOK RECIPES Scan to get your exact PersonalPoints™ value

Carrot Cake Balls 0–0

P r e p 1 0 m i n

No cook

Ser ves 8

Is it an energy ball? Is it a cake ball? How about both? Instead of frosting, the cream cheese is rolled right in, helping to hold all the ingredients together.

½ cup graham cracker crumbs (from about 3½ whole graham crackers)

1. In a medium bowl, combine the graham cracker crumbs, cream cheese, and coconut oil and mash with a fork.

3 tbsp light cream cheese

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.

2 tbsp coconut oil 5 tbsp finely shredded carrot, divided 3 tbsp unsweetened coconut flakes, divided 3 tbsp chopped walnuts, divided 3 tbsp chopped raisins, divided 2 tbsp flaxseed meal ½ tsp ground cinnamon

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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

TEST KITCHEN TIP

Feel free to mix and match the nuts and dried fruit combos in this recipe. Pecans and dried cranberries or almonds and chopped dried apricots would also go deliciously with the flavor of carrot and cinnamon.

Easy Ever yday Cooking

181

NO-COOK RECIPES

Celery, White Bean & Tuna Salad 0–0

P r e p 1 0 m i n

No cook

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Ser ves 2

Celery is a long-lasting fridge staple that’s fantastic in salads, where its crunch can really shine. Here it’s paired with delicate white beans and meaty tuna for a satisfying lunch that holds up well in the fridge. No parsley? Chop up some celery leaves as a garnish instead.

1 tbsp olive oil ½ tsp finely grated lemon zest, plus 1 tbsp juice 1 tsp Dijon mustard ¼ tsp salt

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. Per serving (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.

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

TEST KITCHEN TIP

182

Easy Ever yday Cooking

You can keep celery fresh for weeks in the fridge by wrapping it in aluminum foil and storing it in the crisper drawer.

NO-COOK RECIPES

Mexican Salad with Garlic Ranch Dressing 0–0

P r e p 2 5 m i n

No cook

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Ser ves 4

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

¼ cup plain nonfat Greek yogurt 2 tbsp warm water 1½ tbsp finely chopped fresh parsley 4 tsp olive oil 1 tbsp finely chopped fresh dill ¾ tsp salt ½ tsp finely chopped garlic

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

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

WW COACH TIP

When making a salad, salt and pepper the ingredients before you dress them, and season every layer for maximum flavor. —Coach Tess

Easy Ever yday Cooking

185

NO-COOK RECIPES Scan to get your exact PersonalPoints™ value

Creamy Veggie Slaw 0–0

P r e p 1 5 m i n

No cook

Ser ves 12

Bell peppers are often a supporting player in salads but here they have 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 nonfat Greek yogurt ½ cup light mayonnaise 2 tbsp rice wine vinegar 1 tbsp Dijon mustard 1 tsp salt

1. In a large bowl, combine the yogurt, mayonnaise, vinegar, mustard, salt, black pepper, and 2 tbsp water. Add the remaining ingredients and toss until well combined and coated. Refrigerate for 1 hour for the flavors to blend. Per serving (¾ cup) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

½ tsp black pepper 3 bell peppers (red, yellow, and/ or orange), quartered lengthwise, then sliced crosswise (about 5 cups) 2 cups packaged broccoli slaw 2 cups packaged matchstick-cut carrots 4 scallions, sliced on an angle ⅓ cup fresh basil, sliced into strips ⅓ cup chopped fresh parsley

TEST KITCHEN TIP

186

Easy Ever yday Cooking

Making your dressing in the same large bowl you serve the salad in cuts down on cleanup time. First make the dressing, then add the other ingredients to the bowl and toss. No need for an extra bowl to wash.

NO-COOK RECIPES Scan to get your exact PersonalPoints™ value

Shrimp “Ceviche” 0–0

P r e p 1 0 m i n

No cook

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. To take this dish over the top, try adding some cooked bay scallops or lobster to 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. Per serving (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 fresh cilantro Pinch of salt (or to taste) Pinch of black pepper (or to taste)

Easy Ever yday Cooking

189

NO-COOK RECIPES

Chilled Corn Soup with Spicy Cilantro Drizzle, page 192

Easy Ever yday Cooking

191

NO-COOK RECIPES

Chilled Corn Soup with Spicy Cilantro Drizzle 0–0

P r e p 1 5 m i n

No cook

Scan to get your exact PersonalPoints™ value

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 topping but you can also swap in basil, tarragon, or dill.

5 cups fresh or frozen baby corn kernels, thawed if frozen, 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.

1½ 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 separated 1 tbsp fresh lime juice, divided 1¼ tsp salt, divided 1 tsp sugar Pinch of cayenne pepper ½ cup fresh cilantro 1 tbsp olive oil 1 jalapeño pepper, 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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot. See photograph on pages 190 to 191.

TEST KITCHEN TIP

192

Easy Ever yday Cooking

The freshest, in-season corn is ideal for this recipe, but if it’s not available, defrosted frozen corn kernels are the next best (and sweetest) thing.

NO-COOK RECIPES

Strawberry & Blackberry Icebox Cake 0–0

P r e p 2 0 m i n

No cook

Chill 8 hr

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Ser ves 8

The beauty of icebox cakes is that the cookies or crackers used for the layers will soften to a cake-like consistency as the cake sits in the fridge. Feel free to mix up the berries by adding or subbing in blueberries or raspberries for a delicious variation.

1 cup plain nonfat Greek yogurt 3 oz light cream cheese, softened 2 tbsp powdered sugar ½ tsp vanilla extract ¾ tsp grated lemon zest 2 cups whipped topping 15 squares cinnamon graham crackers (from 7½ full-size sheets) 1⅓ cups sliced strawberries, sliced, plus more for serving 1⅓ cups blackberries, plus more for serving

1. Line a 9-by-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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot. See photograph on pages 194 to 195.

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NO-COOK RECIPES

TEST KITCHEN TIP

This cake slices best when it’s very cold. Take it out from the fridge just before cutting and serving it

Strawberry & Blackberry Icebox Cake, page 193

Easy Ever yday Cooking

195

NO-COOK RECIPES

Smoked Salmon Breakfast Salad 0–0

P r e p 1 0 m i n

No cook

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Ser ves 2

Bagel and schmear topped with lox becomes a salad in this riff on a classic breakfast. A light lemony dressing coats delicate baby greens, crunchy radishes, and thinly sliced onions while the salmon sits on top, and bagel crisps are served alongside as accompanying crackers.

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 tsp olive oil 1 tsp fresh lemon juice ¼ tsp salt

2. Spread bagel crisps with cream cheese. Place 3 on each of 2 serving plates.

⅛ tsp black pepper 4 cups mixed baby salad greens (preferably with baby watercress) 2 radishes, halved and thinly sliced ¼ cup sliced red onion (cut into thin slivers) 6 sea salt bagel chips (about 1 oz)

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) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

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

TEST KITCHEN TIP

196

Easy Ever yday Cooking

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

P r e p 1 0 m i n

No cook

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), which 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 chopped red bell pepper ½ cup mini fresh mozzarella balls; or 2 oz 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. Per serving (1 avocado half): 00  Cal, 0  g Total Fat, 0  g Sat Fat, 000  mg Sod, 00  g Total Carb, 00  g Sugar, 00  g Fib, 00  g Prot.

¼ cup finely chopped red onion 3 tbsp chopped fresh basil, plus more for garnish 1 tbsp olive oil 1 tbsp fresh lime juice 1 tsp finely chopped garlic ¾ tsp salt ⅛ tsp black pepper

TEST KITCHEN TIP

To minimize browning, toss your reserved avocado with 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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199

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Meze Platter Layered Dip 0–0

P r e p 1 0 m i n

No cook

Ser ves 8

Bring all the big, bright flavors of a Greek appetizer platter together in a shareable, layered dip. Excellent for parties, we love to serve this with carrot slices, bell pepper wedges, and pita chips, all the better for scooping. You can also layer the ingredients into individual

1 (8-oz) container roasted pepper hummus 1½ cups chopped cucumber 3 tbsp finely chopped red onion

In order, layer all the ingredients in an 8-inch baking dish or a deep straight-sided bowl. Chill until ready to serve. Per serving (½ cup dip) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

1 (8-oz) container tzatziki dip ½ cup sliced pepperoncini (from a jar), drained 1 cup chopped tomato ⅓ cup sliced or chopped green olives ¼ cup crumbled feta 2 tbsp chopped fresh dill or parsley Crudités and/or chips (optional), for serving

TEST KITCHEN TIP

200

Easy Ever yday Cooking

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

P r e p 1 0 m i n

No cook

Ser ves 4

This lightened up twist on an old takeout favorite uses easy-to-find ramen noodles combined with refreshing spiralized cucumbers and creamy tahini. It’s a healthy, homemade way to enjoy the delicious flavors of cold noodles, and it only takes a few

3 oz dried ramen noodles 3 cups cucumber noodles (cut from 1 large English cucumber, unpeeled, using a spiralizer) 3 tbsp tahini 3 tbsp plain nonfat Greek yogurt 1 tbsp soy sauce 1 tsp honey 2 tsp finely chopped peeled fresh ginger 2 tsp finely chopped garlic 1 tsp sambal oelek or hot sauce

1. In a large bowl, cover the ramen noodles with boiling water and let soak for 3 minutes until softened. (Discard the seasoning packet or reserve it for another use.) Drain the noodles and rinse under cold water, then drain again. Add the cucumber noodles to the bowl and toss. 2. In a small bowl, whisk the tahini, yogurt, soy sauce, honey, ginger, garlic, sambal oelek, and 2 tbsp water. Pour the sauce over the noodles and toss to coat. Divide the noddles among 4 bowls. Before serving, garnish with scallions, sesame seeds, and crushed red pepper (if using). Per serving (1 cup) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

Scallions, sesame seeds, and crushed red pepper (optional), for garnish

WW COACH TIP

Look for precut, spiralized veggie noodles in the produce section to save time and make prep easier. If you can’t find spiralized cucumber noodles, and don’t have a spiralizer at home, just use your vegetable peeler to slice wide cucumber “ribbons.” —Coach Favin

Easy Ever yday Cooking

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Pan Bagnat, page 206

NO-COOK RECIPES

Chaat Salad with Mango Chutney Dressing, page 207

Easy Ever yday Cooking

205

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Pan Bagnat 0–0

P r e p 2 0 m i n

No cook

Ser ves 4

The flavor of these sandwiches actually improves if you wrap them individually and refrigerate them for a couple of hours to let all the ingredients mingle, making it a perfect candidate for picnics or to make in the morning and take for lunch.

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

TEST KITCHEN TIP

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Easy Ever yday Cooking

1. To make the dressing, in a small bowl, whisk the parsley, vinegar, stock, 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. Per serving (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. See photograph on page 204.

Fresh parsley adds a grassy brightness to the dressing. If you have other fresh herbs on hand, feel free to add them to the dressing too. Basil, tarragon, and dill would all be delicious.

NO-COOK RECIPES

Chaat Salad with Mango Chutney Dressing 0–0

P r e p 1 0 m i n

No cook

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Ser ves 4

Chaat are savory snacks that originated in India. The varieties are endless but they usually include different ingredients for crunch and drizzle of one or more sweet or tart sauces. This playful recipe brings together all of those textures and flavors in salad form.

¾ cup plain nonfat Greek yogurt ¼ cup chopped fresh cilantro 3 tbsp mango chutney (large pieces chopped) ½ tsp salt ½ tsp garam masala 6 cups baby spinach 1 cup canned chickpeas, rinsed and drained

1. In a small bowl, stir the yogurt, cilantro, chutney, salt, garam masala, and 3 tbsp water. Set aside the dressing. 2. In a large serving bowl, combine the spinach, chickpeas, cucumber, onion, radishes, and crackers. Sprinkle the peanuts on top. Serve the salad with the dressing. Per serving (1 salad) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot. See photograph on page 205.

½ English cucumber, quartered lengthwise and sliced ½ cup thinly sliced red onion 4 small radishes, sliced 16 sesame or rice crackers, gently crumbled 2 tbsp coarsely chopped peanuts

TEST KITCHEN TIP

The peanuts and rice crackers bring loads of crispy texture but you can swap them out for toasted sliced almonds and unsweetened puffed rice cereal instead.

Easy Ever yday Cooking

207

NO-COOK RECIPES

Breakfast Banana Split 0–0

P r e p 1 0 m i n

No cook

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Ser ves 1

Yep, you read that right: a banana split for breakfast. Have a little fun in the morning by trying this spin on your usual yogurt and fruit. Feel free to customize it to whatever berries or nut butters you already have on hand..

1 medium banana, halved lengthwise ⅓ cup vanilla nonfat Greek yogurt 1 tbsp unsweetened almond butter ½ cup chopped strawberries 1 tbsp granola

1. Arrange the banana in a shallow serving bowl. Using a spoon or a small ice cream scoop, top the banana halves with the yogurt. 2. Stir the almond butter until smooth and spoon over the top. Scatter the strawberries on top of and around the banana. Sprinkle with the granola. Per serving (1 banana split) 00 Cal, 00 g Total Fat, 00 g Sat Fat, 00 mg Sod, 00 g Total Carb, 00 g Sugar, 00 g Fib, 00 g Prot.

208

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NO-COOK RECIPES

Brussels Sprouts Salad 0–0

P r e p 2 0 m i n

No cook

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Ser ves 12

Raw Brussels sprouts have a sweet flavor similar to cabbage and great crunch. The easiest way to slice them thinly is with a food processor or mandoline, but a sharp knife will also work. You can also find them pre-washed and shredded in the produce section..

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

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. Per serving (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 sugar ½ tsp salt ½ tsp black pepper

TEST KITCHEN TIP

Most common brands of Worcestershire sauce are made with anchovies. For a vegetarian option, use a mixture of soy sauce and cider vinegar instead.

Easy Ever yday Cooking

211

NO-COOK RECIPES

Shrimp & Mango Summer Rolls 0–0

P r e p 2 0 m i n

No cook

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Ser ves 4

Look for rice paper in the International aisle at the supermarket. They look like translucent, stiff disks about the size of large flour tortillas and rehydrate with a quick dip in water. The wrappers will last indefinitely in your pantry so you can whip up these rolls anytime.

1. To make the dipping sauce, in a small bowl, whisk the fish sauce, hoisin sauce, ginger, vinegar, lime juice, and Sriracha.

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

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 a few 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. Per serving (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

TEST KITCHEN TIP

212

Easy Ever yday Cooking

If you’ve never worked with delicate rice wrappers, they can be daunting at first. Think of the folding motion as the same as folding a burrito. Your first couple of rolls might look a little funny, but you’ll get the hang of it quickly.

NO-COOK RECIPES

Chipotle-Lime Chickpea, Avocado & Tomato Salad 0–0

P r e p 1 5 m i n

No cook

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Ser ves 1

Queso fresco is a crumbly, fresh Mexican cheese that has a similar appearance and texture to feta, but a milder, less salty flavor. Look for it near the other fresh cheeses at your supermarket. Feel free to swap out the chickpeas for any other beans you may have on hand.

¼ tsp finely grated lime zest, plus 2 tsp juice 1 tsp finely chopped 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. Per serving (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.

Pinch of salt 1 cup chickpeas, rinsed and drained ½ cup grape tomatoes, quartered ¼ medium avocado, finely chopped 2 tbsp chopped fresh cilantro 1 tbsp finely chopped red onion 2 cups mixed greens 1½ tbsp crumbled queso fresco

TEST KITCHEN TIP

A can of chipotles is way more than you need for most recipes. To store the leftovers, finely chop the chilies, mix them with the adobo sauce, and either refrigerate for up to 3 weeks or freeze into 1-tablespoon portions..

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C H A P T E R

5 Ingredients or Less

Short on ingredients. Long on flavor.

Everything Chicken Stuffed with Scallion Cream Cheese, page 241

Recipes with epic ingredient lists can feel like a big investment of time, money, and effort. The exact opposite of what you want on a busy weeknight. Good thing the recipes in this chapter knock it out of the park with five ingredients or fewer. (The only freebies are oil or cooking spray, salt, black pepper, and water). And we’re not just making snacks and sides— you’ll find soups and steaks, too!

5 INGREDIENTS OR LESS

Baked Eggplant with Three 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

Like a cross between classic Italian eggplant Parmesan and lasagna, this cozy dish is ooey, gooey, and so satisfying. Instead of breading and frying the eggplant, we broil it to concentrate its flavor and make it tender, keeping this dish on the lighter (and easier) side.

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, divided ½ tsp salt 1/8 tsp 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.

TEST KITCHEN TIP

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Easy Ever yday Cooking

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 removes excess liquid, which then intensifies the flavors of the entire 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 peppery arugula, drizzled with tart balsamic glaze. When peaches are not in season, use sliced melon, ripe pears, or fresh figs instead. Add cooked shrimp or grilled chicken to 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 sliced sweet onion (cut into thin slivers) ¼ tsp salt 1/8 tsp 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) 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.

Easy Ever yday Cooking

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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 and simple enough for a busy weeknight, but special enough for entertaining. Bonus: it’s also excellent served cold, so you can make it a day ahead and serve it over greens with other fresh veggies or flake the salmon, mix it with the sauce, and serve it on toast or with whole-grain crackers..

1. Preheat the broiler. Line a rimmed baking sheet with foil and coat the foil with cooking spray.

Cooking spray 2 tsp olive oil 1 tsp finely grated lemon zest, divided, plus lemon wedges for serving ¾ tsp salt, divided ¼ tsp black pepper, divided 4 (6-oz) salmon fillets 1 cup plain nonfat Greek yogurt 1 tbsp prepared horseradish 1 tbsp chopped fresh dill

2. In a small cup, combine the oil, ½ tsp lemon zest, ½ tsp salt, and ⅛ tsp pepper. Arrange the 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 the yogurt, horseradish, dill, 2 tbsp water, and the remaining lemon zest, salt, and black 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) 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.

TEST KITCHEN TIP

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Easy Ever yday Cooking

When cooking salmon fillets, don’t waste time trying to remove the salmon skin before cooking. After cooking, the flesh will easily lift from the skin.

Veggie Egg Cups, page 226

5 INGREDIENTS OR LESS

Pot Roast with Tomatoes, Garlic & Fennel, page 227

Easy Ever yday Cooking

225

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Veggie Egg Cups 0–0

P r e p 1 0 m i n

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; or red bell pepper, Italian seasoning, and mozzarella. Store leftovers in the fridge for up to 4 days, and reheat in the microwave on High for 30 seconds to 1 minute.

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 milk ¼ tsp salt ¼ tsp black pepper

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. Per serving (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. See photograph on page 224.

TEST KITCHEN TIP

226

Easy Ever yday Cooking

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

5 INGREDIENTS OR LESS

Pot Roast with Tomatoes, Garlic & Fennel 0–0

P r e p 1 0 m i n

C o o k 8 h r, 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

Cooking spray 3 lb lean boneless bottom round steak, trimmed 1½ tsp 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 with 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. Per serving (1 piece of 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. See photograph on page 225.

TEST KITCHEN TIP

Cooking this pot roast a day ahead makes it easier to slice 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.

Easy Ever yday Cooking

227

5 INGREDIENTS OR LESS

Creamy Alfredo Mac & 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

Pureed mild-mannered cauliflower is the secret to adding body and richness to this sauce without using cream or butter. Using riced cauliflower makes this trick even easier and faster to pull off. We love serving this rich, creamy side with roasted chicken or pork

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

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 chives and scallions (if using). Per serving (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.

TEST KITCHEN TIP

228

Easy Ever yday Cooking

For a version of this mac and cheese with a bolder flavor, try making it with grated pecorino Romano in place of Parmesan. Pecorino is made with sheep’s milk cheese instead of cow’s milk, making its flavor a bit saltier and sharper.

5 INGREDIENTS OR LESS Scan to get your exact PersonalPoints™ value

Kimchi Grilled Cheese 0–0

P r e p 3  m i n

C o o k 6 m i n

Ser ves 1

Kimchi is a pickled Korean condiment/side dish made from vegetables (often cabbage), spices, and lots of garlic. Here we balance its strong flavors with mild cream cheese and use it to amp up a simple grilled cheese sandwich.

3 tbsp chopped well-drained kimchi

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 (white, oatmeal, or whole-wheat) 3 slices very thinly sliced sharp cheddar (about 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) 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.

TEST KITCHEN TIP

Hitting that sweet spot of perfectly golden bread and gooey, melty cheese sometimes takes finessing! If your bread is browning too quickly, lower the heat and cover the pan to help melt the cheese without burning the bread.

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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, citrusy zing brings an unexpected bright note to this super-simple chicken salad. Use a fine grater or the smallest holes on a box grater to get the best zest for this recipe.

½ cup plain nonfat Greek yogurt ⅓ cup pesto 1 tsp finely grated lemon zest ½ tsp black pepper 12 oz shredded cooked chicken breast

In a medium bowl, stir the yogurt, pesto, lemon zest, and black pepper. Add the chicken and stir gently to combine. Serve with the crackers (if using). Per serving (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.

Rye crackers (optional), for serving

WW COACH TIP

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My favorite move is picking up a rotisserie chicken and turning it into easy, flavorful meals during the week. This amazing salad only takes five minutes and a few more ingredients to make. —Coach Cassidy

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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

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

Cooking spray 1 medium Yukon gold potato (about 8 oz) 3/4 tsp salt, divided 1 tsp finely grated lemon zest ⅛ tsp black pepper 2 lb mussels ½ cup dry white wine ¼ cup 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, in a large pot, add the mussels, wine, and ¼ cup water and bring 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 34 mussels, 24 fries, and ¾ cup broth) 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.

TEST KITCHEN TIP

Most mussels at the supermarket today are farmed, meaning they 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 and discard any that are cracked.

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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 small 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 everything but the stem, keeping prep ultra-sim-

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

1. In a large skillet, heat the oil over high until very hot. Add the peppers. (The peppers should sizzle when they hit the skillet.) Cook, stirring occasionally, until peppers are blistered in spots but still green, about 3 minutes. 2. Divide the peppers between 2 plates. Tear the ham into thin strips and drape over the peppers. Serve with the lemon wedges. Per serving (10 peppers and 1 slice of ham) 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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5 INGREDIENTS OR LESS

Four-Ingredient Fresh Blueberry Pie, page 240

Easy Ever yday Cooking

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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 easy dessert a try. While it may not be a traditional version; it has all your favorite components of a pie, just in a looser format--literally. Slices don’t hold up perfectly, and the fruit tends to tumble out, but no one will notice as they dig into the crispy graham cracker crust, creamy filling, and sweet, juicy fruit..

½ cup reduced-sugar mixed berry jam 4½ cups fresh blueberries 1 reduced-fat graham cracker piecrust 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. Per serving (1 pie slice of pie 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. See photograph on pages 238 to 239.

TEST KITCHEN TIP

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Make this pie with plenty of time before you serve it so there’s 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, or as taco filling. We love this chicken served with green beans or sautéed spinach on the side.

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

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. Per serving (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. See photograph on pages 242 to 243.

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TEST KITCHEN TIP

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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.

5 INGREDIENTS OR LESS

Everything Chicken Stuffed with Scallion Cream Cheese, page 241

5 INGREDIENTS OR LESS

Mashed Parsnips, Potatoes & Apples 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 but have a starchier texture and are a bit sweeter. Choose small or medium sized parsnips, which will be less tough and fibrous than larger ones. Brown butter adds nutty flavor and richness, and takes this simple side dish to the next

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 2 tbsp unsalted butter ½ tsp chopped fresh thyme 1 tsp salt ⅛ tsp black pepper

1. In a large saucepan over medium heat, cook the parsnips, potatoes, apple, and 1 cup 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. Per serving (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.

TEST KITCHEN TIP

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When making brown butter, be sure to use a stainless steel or light-colored pan so you can watch the milk solids in the butter darken as they cook. They usually take a few minutes to reach a golden color; from there, things move quickly so keep an eye on the pan and remove it from the heat the moment the butter turns dark brown.

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Cod Braised in Salsa Verde 0–0

P r e p 7  m i n

C o o k 1 3  m i n

Ser ves 4

We let the blender do all the work for this quick and easy version of homemade salsa verde bursting with the usual flavors of tart tomatillos, fresh cilantro, garlic, and onion. Speaking of the sauce, there’s plenty of it, so serve the fish with rice or cauliflower rice to

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

1. In a blender, combine the tomatillos, 1½ cups cilantro, onion, garlic, salt, and ¼ cup water and blend until smooth. Transfer the sauce to a large skillet and bring to a boil over medium heat. Reduce heat and simmer the sauce for 3 minutes. 2. Add the fish to the skillet. Cover and simmer until the fish is just opaque in the centers, about 10 minutes. 3. Transfer the fish to 4 serving plates. Stir the remaining chopped cilantro into the sauce in the pan. Spoon the sauce over the fish. Per serving (1 fillet and 6 tbsp sauce) 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.

TEST KITCHEN TIP

Use those cilantro stems! Unless they’re particularly 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 same goes for parsley.

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5 INGREDIENTS OR LESS

Vegetable Soup with Chicken Meatballs 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

For this take on Italian wedding soup, our time-saving tip is to use Italian sausage to make the meatballs. Because the sausage is already seasoned, all you have to do is remove it from the casing and roll it for one-ingredient meatballs. Genius!.

Cooking spray 12 oz uncooked sweet Italian chicken sausage, removed from casings 5 cups fat-free reduced-sodium chicken stock 3 cups frozen broccoli, cauliflower, and carrots (large pieces cut bite-size) 4 cups baby spinach ¼ cup grated Parmesan, 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 cheese) 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.

WW COACH TIP

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Batch-cook soups and chilies and freeze half the recipe! Having frozen homemade-meal options always feels great when you’re in a rush or don’t feel like cooking. By preportioning individual servings before freezing, you can reheat exactly as much as you need. —Coach Lisa

5 INGREDIENTS OR LESS

Loaded Apple Nachos for Two 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 love the crunch of sliced almonds, but feel free to swap in a different nut if

2 tbsp sliced almonds 1 apple (such as Gala), 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) 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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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 shredded cheese and prewashed spinach, make this frittata easy to drop into your weekly meal rotation, whether it’s for brunch, lunch, or dinner. This simple dish also reheats well which is great if you have any leftovers or want to make it ahead for a week of convenient breakfasts.

1. Preheat the oven to 400°F. In a large bowl, whisk the eggs. Stir in the spinach, scallions, salt, and black pepper.

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

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. Per serving (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.

TEST KITCHEN TIP

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You can treat this recipe as a basic formula, and try it with different combinations of greens and cheeses. Arugula and shredded mozzarella or baby kale and pepper Jack cheese would make delicious variations.

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Spaghetti Squash with Chorizo & Manchego 0–0

P r e p 1 0 m i n

C o o k 1 2 m i n

Ser ves 2

When you’re short on time, steaming spaghetti squash in the microwave is three times faster than roasting it so it’s a great cooking method when you’re short on time. If you can’t find chicken chorizo, use another chicken sausage instead and add a couple of pinches of smoked paprika in step 2..

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 pimiento-stuffed Manzanilla olives, halved ½ tsp salt ¼ tsp 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) 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.

TEST KITCHEN TIP

If you have the time and would prefer to roast the squash, cut it into halves lengthwise and place them cut sides down on a parchment-lined baking sheet. 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. Whenever you’re boiling potatoes, make some extra to keep in the fridge to add heft to dishes like this. And if you happen to have hard boiled eggs or cooked green beans, you could add those, too. We love this salad piled on sweet Bibb lettuce

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 salt ¼ tsp black pepper 1 (5-oz) can chunk light tuna (packed 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. Per serving (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

Cooking spray 2 lb Yukon gold potatoes, cut into 1-inch chunks 4 tsp olive oil, divided ½ tsp salt, divided ½ tsp black pepper, divided 2 lb skinless boneless chicken breasts (8 4-oz breasts) 2 medium garlic cloves, finely chopped 4 tsp chopped fresh rosemary ½ cup white wine, divided

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 165°F and the potatoes are tender, about 15 minutes longer. Per serving (4 oz chicken breast and ½ cup potatoes) 249 Cal, 5 g Total Fat, 1 g Sat Fat, 215 mg Sod, 18 g Total Carb, 1 g Sugar, 3 g Fib, 28 g Prot.

TEST KITCHEN TIP

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

Easy Ever yday Cooking

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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 but simple pairing of coconut flakes and cumin seeds is a great way to season green beans. The seeds add texture and subtle cumin flavor to the dish. If you don’t have cumin seeds, you could sub in half the amount of ground cumin, which has a stronger, more intense flavor.

1 lb green beans, trimmed 2 tsp canola oil ⅓ cup unsweetened coconut flakes ½ tsp crushed cumin seeds ½ tsp 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. Per serving (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.

TEST KITCHEN TIP

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

5 INGREDIENTS OR LESS

Grilled Rib Eye Steaks with Roasted Peppers & 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, transfer them to a serving dish and cover them with foil to keep them warm.

Cooking spray 1 medium red bell pepper, halved lengthwise, seeds and membranes removed 1 medium onion, peeled and sliced 1¼ tsp salt, divided 1 tsp black pepper, divided 1 tbsp dried oregano 2 (8-oz) lean boneless 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. Per serving (1 steak and ¼ of the vegetables) 175 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.

TEST KITCHEN TIP

Rib-eye steak is known for its velvety texture and robust flavor. You could also substitute flank steak or sirloin. Just be sure to trim off any excess fat from the steak before grilling.

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