2022 Cooking101 101222

cooking 101

cooking 101

EDITOR IN CHIEF Theresa O’Rourke

DESIGN DIRECTOR Liza Aelion

FOOD DIRECTOR Sherry Rujikarn

NUTRITIONIST & RECIPE EDITOR Leslie Fink, MS, RD

CONTRIBUTING FOOD EDITOR Kate Heddings

CONTRIBUTING RECIPE EDITOR Jill Baughman

RECIPE DEVELOPERS Terry Grieco Kenny, Julie Hartigan, Ann Taylor Pittman

CREATIVE PROJECT MANAGER Russell Mendoza

COPY EDITORS Janet Kim, Scott A. Rosenberg

SENIOR ART DIRECTOR Jaclyn Steinberg

PHOTO DIRECTOR Darielle Smolian

MANAGER, FOOD PHOTOGRAPHY Alex Lepe

PRODUCTION DESIGNER Elfranko Wessels

PHOTOGRAPHER Marcus Nilsson

FOOD STYLIST Michelle Gatton

PROP STYLIST Suzie Myers

ILLUSTRATOR Arthur Mount

ON THE FRONT COVER Bibimbap (Korean rice bowl) (page 125)

ADDITIONAL CREDITS

Alex Lepe (page 39)

© 2022 by WW International, Inc.

Nothing may be reprinted in whole or in part without permission from the publisher. Editorial and art produced by WW International, Inc., 675 Avenue of the Americas, New York, NY 10010.

The WW Coin logo, PersonalPoints, Points, and ZeroPoint are trademarks of WW International, Inc. SKU 61047  Printed in the USA

ABOUT WW INTERNATIONAL INC.

WW / WeightWatchers is a human-centric technology company powered by the world’s leading weight-management program. For nearly six decades we have inspired millions of people to adopt healthy habits for real life. Through our comprehensive tools, expert Coaches, and community, members follow our proven, sustainable, science-based program focused on weight loss. To learn more about the WeightWatchers approach to healthy living, please visit WW.com. For more information about our global business, visit our corporate website at corporate.ww.com.

Sheet-pan beans & chicken with herb vinaigrette

Bacon, egg

tomato

egg

bagel

eggs

Japanese egg

Baked buttermilk

potatoes

greens

shrimp

cauliflower

fried rice

Brussels sprouts with

pine

squash bisque

Italian salad

roots with carrot top pesto

Turkey meatballs

chicken soup

chicken

chicken

chicken

turkey breast

chicken cutlets

scarpariello

beef & pork

Grilled spicy pork tenderloin with baby bok choy

Easy beef stew

Pulled pork & cabbage sandwiches

Linguine with tomato-meat sauce

Flank steak with chimichurri sauce

Smashed burger sliders

Bibimbap (Korean rice bowl)

Pork chops with creamy mustard sauce

Beef tenderloin with sweet onion & rosemary jus

seafood

Lemony pasta with spring peas & shrimp

Sheet-pan miso salmon with veggies

Roasted cod with orangeolive relish

Sicilian spaghetti with tuna & capers

Salmon & avocado rice bowl

Grilled tuna with green herb sauce

Tandoori-grilled shrimp skewers

meunière

San Francisco fisherman’s stew

Whole-wheat spaghetti

risotto with butternut squash

peppers with quinoa

chickpeas...........................................

chocolate chip oatmeal bars

Whole-wheat pasta bake with sausage & broccoli rabe

Breakfast barley with kimchi & fried egg

Quinoa cakes with spinach & cheese

Whole-grain pancakes with almondmaple topping

Toasted quinoa salad with lemon & herbs

grain burger

beans & legumes

Tofu & snap pea stir-fry 184

Sheet-pan beans & chicken with herb vinaigrette.................................... 187

Chickpea pasta shells & cheese 188 Bean salad with mustard vinaigrette & crispy tofu croutons

191

Pasta e fagioli 194

Whipped edamame-avocado dip

Chickpea-avocado toast

195

199

Spicy beans & greens stew 200 French lentil salad with spiced yogurt .202

Vanilla cake with cream cheese icing

Mini apple-cinnamon muffins

Peach & plum phyllo slab pie

Peanut butter & chocolate chip cookies

crisp

Toffee chip blondies

icebox cake with mixed berries

so you want to learn to cook

There are plenty of other cookbooks for that, encyclopedic volumes that try to teach cooking newbies how to become a master chef overnight. These books help you stock your pantry like a five-star restaurant and show you how to get your knife cuts just so. They also call for butter by the stick. To them, deep frying is an essential skill for any home cook.

But what if you’re looking to sharpen your cooking skills while also trying to build healthy habits and eat more mindfully? That’s where this book comes in.

Plenty of research shows the link between cooking your own meals and maintaining a healthy weight. But we recognize BYOC (being your own chef) isn’t always easy. Let’s say you’re less eggs-Benny with homemade hollandaise and more microwavable frozen burrito. The thought of raw chicken makes your palms sweaty. You’ve definitely eaten hummus for dinner because you were out of ideas. No worries. We got you.

This book delivers tips, techniques, and step-bystep recipes to whip up all your ZeroPoint™ faves and whatever else you might be craving. Plus, there are dozens of delicious ideas to inspire you to get creative in the kitchen. Think: eggs beyond breakfast, ’gram-worthy whole grains, and desserts to make you drool. Master how to cook any veggie and make the world’s easiest roast chicken (literally four ingredients, one of which is the chicken itself). Practice the basics, feel more confident, try new recipes, learn smart cooking tips, repeat.

At WeightWatchers®, everything is on the menu. But how do you cook all the things? Turn the page and find out.

tools & gadgets

CHAPTER 1 . EGGS

Rubber spatula / For scraping the bottom of a nonstick skillet for omelets and scrambled eggs without ruining your pan. Slotted spoon / For fishing poached eggs out of water and easily separating yolks from whites.

CHAPTER 2 . VEGGIES

Salad spinner / For drying your washed salad greens so dressing clings to them and doesn’t get watered down. Air fryer / For turning (almost) any veggie into a fry in less time and with less hassle than an oven.

CHAPTER 3 . POULTRY

Wire rack / For getting the hot air to circulate around food for oven frying for the crispiest results. Meat thermometer/ For checking that your chicken is totally cooked through.

CHAPTER 4 . BEEF & PORK

Slow cooker / For hands-off cooking to take larger cuts from tough to tender. Kitchen twine or butchers’ twine / For tying up roasts and tenderloins for even cooking.

Get an assist from the right piece of equipment. You don’t need all of these to be a master chef, but they can make cooking faster, easier, tidier, or just better all around. And who wouldn’t want that?

CHAPTER 5 . SEAFOOD

Fish spatula / For flipping fish fillets or pressing them down for an even sear and crispy skin. Siliconetipped tongs / For turning shrimp or scallops in a nonstick skillet without ruining the pan and mangling the delicate seafood.

CHAPTER 6 . GRAINS

Fine-mesh sieve / For rinsing grains without losing any down the drain. Measuring cups (liquid and dry) / Key to achieving the right texture when cooking grains.

CHAPTER 7 . BEANS & LEGUMES

Instant Pot® / For cooking dried beans in half the time. Cheesecloth / For adding aromatics—like bay leaves, garlic, herb sprigs, and peppercorns—to the pot (and easily fishing them out) when cooking dry legumes.

CHAPTER 8 . DESSERTS

Mini offset spatula / For spreading frosting and removing cookies from a baking sheet. Muffin pan (mini and regular) / For making individual portions of both sweet and savory dishes, including meatloaves and pot pies.

Aim to fill half your plate with veggies. Raw, cooked, dressed, just seasoned with salt and pepper—it’s all good.

Boneless pork chops and chicken breasts are perfect for cooking extra and sticking in the fridge for grain bowls and salads later in the week.

Pork chops with creamy mustard sauce

Keep proteins simple and swap out sauces and seasonings for a more interesting plate.

meal planning 101

Save money. Save time. Minimize food waste.

Avoid recipe ruts. Stretch your grocery (and WeightWatchers®) Budget. Short of washing your dishes, there are few things meal planning can’t do

check your calendar

• Look at the week ahead to figure out exactly how many meals you’ll need to come up with. Consider when you’ll be eating at home versus eating out (e.g., a client dinner, a drive-through meal before the kids’ soccer game, and any special occasions coming up).

• Search for inspo and decide on meals for each slot. (Might we suggest perusing the more than 12,000 recipes in the WW app?) Literally, write all your ideas down, either on your phone or analog with a pad and pen.

• Write a shopping list based on exactly what you’ll need for the week.

• Shop your own kitchen, crossing off what you already have and noting how much more of an ingredient you might need.

time to shop

• For items like produce and meats, decide which is a bigger priority: time or money. (We know: both.) To save time, lean on precut and washed veggies and

/ Think / About how much time you’ll have to make each meal.

/ Count / On leftovers or repeats (particularly breakfasts and snacks) by batch-cooking or batch prepping.

/ Keep / Different condiments, dressings, and citruses on hand to tweak the flavor of basics like roasted chicken, plain grains, grilled veggies, or simple pastas.

/ Buy / Extra frozen and canned veggies when they’re on sale since they keep even if you don’t get to them for a while.

pre-sliced or chopped meats. To save money, buy ingredients in their whole states and prep/cut them yourself.

• In any article about healthy grocery shopping, you’ve probably been told to “shop the perimeter,” but we’d love to dispel that myth. Wander the inner aisles for canned goods, frozen produce (which have nutritional values similar to their fresh counterparts), and whole grains.

get cooking

/ Cook / Extra pieces of protein when grilling or roasting for future meals.

Same goes for roasting veggies or cooking grains like brown rice or quinoa.

• If the thought of devoting an entire afternoon to batch-cooking makes you want to take a nap, know that you don’t have to cook everything ahead of time. Sometimes, it’s just a matter of making more of something you’re already cooking.

• If your plan goes off the rails during the week, that’s OK. Push some of your meals to the next couple of days if you can. For any ingredients that may not make it, like meat, stick them in the freezer for another time.

ingredient staples

.

Becoming a boss in the kitchen begins at the store. Use this grocery guide to write your shopping list or as a reminder of better-for-you options to keep an eye out for while you’re strolling those aisles. And don’t forget to highlight your personal ZeroPoint™ foods so you grab a few extra of those.

CANNED/JARRED FOODS + OTHER PANTRY STAPLES

Tomatoes

Marinara sauce

Fat-free salsa

Beans (black, chickpeas/ garbanzos, white, kidney)

Cooking spray

Oils (olive, canola, toasted sesame)

Dried lentils

Reduced-sodium broth (chicken, vegetable)

Vegetables (without added salt, sugar, or oil)

Fruits (without added sugar)

.

Tuna (in water)

Nut or seed butters

Unsweetened pickles

. PRODUCE .

Fresh vegetables

Leafy greens and lettuces

Onions and garlic

Precut or spiralized veggies

Fresh fruit

Lemons and limes

. PASTA + GRAINS .

Whole-grain or legume-based pastas

Brown rice

Whole grains (bulgur, hulled barley, quinoa, farro)

Plain oatmeal or oats

. EGGS + DAIRY .

Eggs or egg substitute

Plant- or animal-based milk

Plain nonfat Greek yogurt

Low-fat or reduced-fat cheeses (feta, cheddar)

Grated Parmesan

Nonfat cottage cheese

. POULTRY + MEAT + FISH .

Skinless chicken breasts

98% fat-free ground chicken or turkey

Pork tenderloin or other lean cuts

Flank steak or other lean cuts

Bacon (turkey, Canadian)

Fish fillets or steaks

. FROZEN .

Vegetables (without added salt, sugar, oil, or sauce)

Fruit (without added sugar)

Shrimp or other shellfish

. BREAD .

Whole-grain or whole-wheat bread

Whole-wheat sandwich thins

Whole-wheat or corn tortillas

. DELI .

Rotisserie chicken

Lean deli meats

Hummus

Guacamole

Fresh pico de gallo

. CONDIMENTS + SEASONINGS .

Vinegar (red wine, cider, balsamic)

Salt and pepper

Dried herbs, spices, or rubs

Hot sauce

Mustard (Dijon, spicy brown)

Light mayonnaise

Ketchup

Reduced-sodium soy sauce

Whole-wheat pasta bake with sausage

broccoli rabe

how to use this book

WHAT’S IN A POINTS ® VALUE AND WHAT ABOUT MACROS?

Many weight loss programs focus only on calories. WeightWatchers® does that and so much more, nudging you toward foods that are higher in fiber, protein, and unsaturated fats, and lower in added sugars and saturated fats.

Curious about a dish’s nutritional profile beyond the Points value?

To make sure 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 WeightWatchers database, which is maintained by a team of registered dietitians.

Factors that raise a Points value*

raise lower

6

. Added sugars

. Saturated fats ( the less-good-for-you kind)

*Calories are taken into account.

Factors that lower a Points value

. Fiber

. Protein . Unsaturated fats ( the better-for-you kind )

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). For members on our Diabetes-Tailored Plan with a different ZeroPoint Foods list, the QR code will also display your Points value. When you’re ready to start cooking, you’ll spend less time searching for a tasty meal and more time enjoying it.

Spot these icons 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 animalderived milk or products made with animal-derived milk.

. NUT-FREE .

Let’s

.

.

.

.

.

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

Which came first?

The chicken or the… It’s the egg!

It’s always been the egg. That’s why we’ve devoted chapter 1 to this completely delicious and deliciously complete protein.

No. 1 tracked protein in the WW app

Rich flavor of yolks plays well with non-starchy veggies.

Good source of vitamin D, choline, and lutein, supporting immunity, brain, and eye health

Low-maintenance fridge staple that lasts for weeks

Goes above and beyond breakfast in soups and on pizzas.

weighs

egg

equals

2 oz = 1 / 4 1

1 6 grams of protein your egg substitute equation

eggs large egg cup of liquid eggs

Pair it Frittata with zucchini and Parmesan • poached eggs over asparagus • fried egg atop stir-fry

shop it

Natural, free-range, cage-free

There’s no shortage of terms on egg cartons, and most aren’t regulated. Here are the two that you can count on.

“Organic” is the only term that’s actually regulated. These hens are uncaged, allowed outside, and fed an organic diet. You may get some higher amounts of specific nutrients, like omega-3s, from these eggs.

Pasture-raised hens are allowed to roam a field, getting sunlight and exercise. They might also graze outside, which can mean a more varied diet and so a more flavorful yolk.

Whether brown, blue, or white, the egg’s color doesn’t affect nutrition. It’s just based on the breed of hen that the egg came from.

prep it

When cracking an egg open, firmly tap it against your countertop, instead of the edge of a bowl. Less chance of pushing bits of shell inside the egg!

To separate the white from the yolk, crack the egg over a bowl, keeping the yolk in one half of the shell but letting the white drip down. Pass the yolk back and forth between the shell halves until all of the white is in the bowl.

Got an egg past its sell-by date?

Add it to a tall glass half-filled with water. If the egg sinks, it’s fine. If it floats, best to toss it.

cook it

. POACH .

Fill a small saucepan with 3 inches of water. Bring to a simmer over high heat. Crack an egg into a small measuring cup. Adjust heat to maintain a gentle simmer. Stir the water to create a whirlpool, then add the egg to the water. Swirl the water around the egg to keep the white from spreading. Cook until the white is set but the yolk is still runny, about 2½ minutes.

. FRY .

Coat a small nonstick skillet with cooking spray. Heat on medium for 2 minutes. Add the egg to the pan. Cook until the edges are golden, about 3 minutes. Cover and cook until the white is set but the yolk is still runny, about 1 minute. (For an over-easy or mediumcooked egg, follow the same steps, but instead of covering the pan to finish cooking, flip the egg over and cook until desired doneness.)

. SCRAMBLE .

In a medium bowl, beat 2 eggs and a pinch of salt. Coat a small nonstick skillet with cooking spray. Heat on medium-low for 1 minute. Add the eggs. Cook for 30 seconds without stirring. Using a rubber spatula, begin to stir the eggs slowly. Cook until the eggs are almost set, about 2 minutes, stirring and folding. (For creamier eggs, stir in small circles. For fluffier eggs, stir less often and in larger circles.)

. HARD-BOIL .

In a medium saucepan, add 4 eggs and enough cold water to cover by 1 inch. Cover and bring to a boil over high heat. Remove from heat. Let the eggs sit in the pot, covered, for 8 minutes. Drain and rinse with cold water until cool. For easier peeling, tap the egg all over. Peel off a few bits of the shell. Slip the edge of a small spoon between the shell and the white to lift off large pieces of shell.

Prep 10 min Cook

20 min

Bacon, egg & cheese pizza

That’s right: pizza for breakfast…or lunch…or dinner. Using a premade cauliflower base and baking the eggs directly on the crust mean this onepan wonder can hit the table in less than 30 minutes.

1 frozen cauliflower pizza crust (5 to 6 oz), about 10 inches in diameter

1 cup shredded reduced-fat (2% milk) sharp cheddar

4 slices Canadian bacon (about 4 oz), finely chopped

2 scallions, sliced, white and green parts separated

4 large eggs

⅛ tsp salt

⅛ tsp black pepper

½ cup finely chopped tomato Hot sauce, for serving (optional)

1. Preheat the oven to 425°F. Line a baking sheet with parchment and place the pizza crust on top. Bake the crust until 3 minutes less than the recommended cooking time.

2. Top the crust with the cheese, bacon, and white scallion parts. Add the eggs, spacing them evenly on the crust. Bake until the bottom of the crust is golden, the cheese is melted, and the egg whites are firm but the yolks are still runny, about 10 minutes.

3. Season the eggs with the salt and black pepper. Sprinkle with the tomato and green scallion parts. Cut the pizza into 4 pieces. Serve with hot sauce (if using).

Per serving (¼ pizza) 257 Cal, 14 g Total Fat, 6 g Sat Fat, 660 mg Sod, 11 g Total Carb, 2 g Sugar, 1 g Fib, 24 g Prot.

Lemon–poppy seed meringues

Prep 20 min

Cook

1½ hr

Other

hr

Serves

40

These sweet treats rely on a low-and-slow bake, followed by a final round of drying out in the oven in order to get the perfect sticky-crisp texture. For that extra profesh touch, use a pastry bag and tip to pipe the meringues.

4 large egg whites

¼ tsp cream of tartar

¾ cup sugar

1 tbsp poppy seeds

1 tsp finely grated lemon zest plus 1 tsp fresh lemon juice (from about ½ lemon)

½ tsp vanilla extract

1. Arrange racks in the upper and lower thirds of the oven and preheat to 200°F. Line 2 baking sheets with parchment paper.

2. Using an electric mixer, in a medium bowl, beat the egg whites and cream of tartar on medium-high speed until very soft peaks form. (The meringue will form a tip that curls down when the beaters are turned upside down.)

3. With the mixer running, very slowly add the sugar and beat until the sugar is completely dissolved and the meringue forms stiff, glossy peaks when you lift out the beaters. Using a wide rubber spatula, gently fold in the poppy seeds, lemon zest and juice, and vanilla.

4. Using a tablespoon measure, spoon the meringue onto the prepared baking sheets. Or pipe the meringue using a pastry bag or a resealable plastic bag with a corner snipped off. There should be enough for 40 (1-inch) meringues. Bake until the meringues are no longer sticky, about 1½ hours, switching the sheets from top to bottom halfway through.

5. Turn off the oven and leave the meringues inside to dry completely, about 1 hour. Let cool on a wire rack. The meringues can be stored in an airtight container for up to 2 weeks or in the freezer for up to 3 months.

Per serving (1 meringue) 18 Cal, 0 g Total Fat, 0 g Sat Fat, 6 mg Sod, 4 g Total Carb, 4 g Sugar, 0 g Fib, 0 g Prot.

Prep 15 min

min

Spinach, tomato & feta omelet

Choose your own adventure and have this non-starchy veg–packed dish for breakfast, lunch, or dinner. For lightning-fast prep, beat the egg mixture together the night before and keep it in the fridge until ready to cook.

Cooking spray

1 large egg plus 3 egg whites

1 cup chopped fresh spinach

½ tsp dried oregano

¼ tsp salt

2 small plum tomatoes, seeded and chopped

2 tbsp crumbled feta

1. In a medium bowl, beat the egg, egg whites, spinach, oregano, and salt until well combined.

2. Coat a 9-inch nonstick skillet with cooking spray and heat on medium. Add the egg mixture and spread to cover the bottom of the pan. Cook until the bottom begins to set, 4 to 6 minutes, stirring occasionally and scraping back the cooked egg with a rubber spatula and tilting the pan so the uncooked egg makes contact with the bottom of the pan.

3. Using a wide spatula, flip the omelet. Sprinkle the tomatoes and cheese on one half. Continue to cook until the bottom is golden and the center is set, about 3 minutes more.

4. Remove the pan from heat. Fold over the other half of the omelet to cover the fillings. Carefully slide the omelet onto a plate.

Per serving (1 omelet) 217 Cal, 10 g Total Fat, 4 g Sat Fat, 1,063 mg Sod, 11 g Total Carb, 6 g Sugar, 3 g Fib, 22 g Prot.

Scrape the cooked egg so the uncooked touches the pan.

Use a wide spatula to flip the omelet in the pan.

Add the fillings to just one half of the omelet.

Fold the other half over to cover the fillings.

Jammy egg breakfast sandwich

If you’ve never heard of jammy eggs, picture tender, perfectly cooked whites and gooey yolks that fall somewhere between runny and set. Not as messy as sunny-side up eggs but richer than hard-boiled ones, they’re perfect for stuffing into a grab-and-go sandwich.

4 large eggs

4 light English muffins, split

4 slices Canadian bacon

¾ cup shredded light cheddar

6 tbsp chopped scallions

¼ tsp salt

¼ tsp black pepper

1. Bring a large pot of water to a boil over high heat. Prepare a medium bowl of ice water. Add the eggs to the boiling water and cook for exactly 7 minutes. Using a slotted spoon, immediately transfer the eggs to the ice water and let cool for 1 minute. Gently crack and peel the eggs.

2. In a toaster oven or 350°F oven, toast the English muffins for 1 to 2 minutes. Place 1 slice of bacon on each muffin bottom. Sprinkle each muffin top with 3 tbsp of the cheese. Return the muffins to the oven and toast until the bacon is heated through and the cheese is melted, 2 to 3 minutes.

3. Using a sharp knife, slice the eggs in half. Top each slice of bacon with 2 egg halves. Sprinkle with the scallions, salt, and black pepper. Cover with the muffin tops, cheeseside down.

Per serving (1 sandwich) 234 Cal, 7 g Total Fat, 3 g Sat Fat, 769 mg Sod, 24 g Total Carb, 1 g Sugar, 5 g Fib, 22 g Prot.

-sentence recipe

Brussels sprouts salad

Toss 2 cups shredded Brussels sprouts with 2 tbsp low-fat red wine vinaigrette and 2 crumbled slices of cooked bacon. Top with 1 poached egg.

Center-cut bacon is slightly less fatty than regular bacon. To reduce Points® even more, use Canadian bacon or deli ham.

For stratas and bread puddings, an overnight soak allows the eggs and other ingredients to mix and mingle.

Shallots can go from pale to burned quickly, so be sure to keep an eye on them in the pan.

Frozen spinach works here too. Just be sure to thaw it and squeeze out all the excess liquid.

Everything bagel strata

Everything bagel strata

Prep 10 min

Cook

1 hr Chill

8 hr

Serves

6

No, it’s not your imagination: Everything bagel flavors have been popping up everywhere. That particular mix of onion, poppy seeds, and sesame seeds is hard to resist, especially when tossed into a cozy breakfast bake topped with gooey cheddar and crispy bacon.

Cooking spray

2 large shallots, thinly sliced

6 oz baby spinach

6 large eggs

1¼ cups low-fat milk

1 tsp dry mustard

½ tsp salt

½ tsp black pepper

8 everything bagel thins, cut into 1-inch pieces

3 oz low-fat sharp white cheddar or Colby cheese, shredded

4 slices center-cut bacon, cooked and coarsely crumbled

1 tbsp everything bagel seasoning, for garnish (optional)

1. Coat a 12-inch nonstick skillet with cooking spray and heat on medium. Add the shallots and cook until softened, about 3 minutes, stirring occasionally. Gradually stir in the spinach and cook until wilted, 2 to 3 minutes. Remove the pan from heat.

2. Coat a 2-quart baking dish with cooking spray. In a large bowl, whisk the eggs, milk, mustard, salt, and black pepper. Arrange the bagel pieces in the prepared baking dish. Top with the spinach mixture, tucking some of the spinach under the bagel pieces. Sprinkle with the cheese, then the bacon. Pour the egg mixture over the top. Cover with foil and refrigerate for 8 to 12 hours.

3. Preheat the oven to 350°F. Cover the strata with foil and bake for 30 minutes. Uncover and continue to bake until the strata is set and lightly browned, 20 to 25 minutes. Garnish with the everything bagel seasoning (if using). Cut into 6 pieces.

Per serving (1 piece) 306 Cal, 9 g Total Fat, 3 g Sat Fat, 825 mg Sod, 39 g Total Carb, 8 g Sugar, 8 g Fib, 21 g Prot.

See photograph on pages 32 to 33.

Prep 15 min

No cook

Serves 6

Deviled eggs with capers & dill

Who doesn’t perk up when they see a platter of this retro classic app on the buffet table? To get your deviled eggs to sit up straight, cut a paper-thin slice of the white from the curved bottom so they lie flat.

6 large eggs, hard-boiled, peeled, and halved lengthwise

3 tbsp plain nonfat Greek yogurt

1 tbsp whole-grain Dijon mustard

¾ tsp chopped fresh dill, plus more for garnish

1 tsp finely chopped shallot

⅛ tsp salt

Pinch of black pepper, plus more for garnish 2 tsp drained capers, for garnish

1. Separate the cooked egg yolks from the whites and place the yolks in a medium bowl. Add the yogurt, mustard, dill, shallot, salt, and black pepper and mash to combine.

2. Spoon or pipe the yolk mixture into the egg white halves. Garnish with the capers and additional dill and black pepper.

Per serving (2 egg halves with filling) 79 Cal, 5 g Total Fat, 2 g Sat Fat, 188 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 7 g Prot.

See photograph on pages 36 to 37.

WHAT’S IN YOUR FRIDGE?

hard-boiled eggs

Dilly egg salad

Combine chopped eggs with Dijonnaise, finely chopped dill pickles, and chopped celery. Spoon the egg salad into mini sweet pepper halves.

Tangy green beans

Toss cooked green beans with finely chopped shallots and balsamic vinaigrette. Coarsely grate eggs on top.

Hummus toast

Spread hummus on whole-grain toast. Top with sliced egg and sliced tomato.

Deviled eggs with capers & dill

Prep 2 min

Cook

5 min

Serves

1

Huevos rancheros

Smoky corn tortillas (these count as a whole grain!) combine with fried eggs and tangy fresh salsa for a satisfying breakfast with just the right balance of fiber, protein, and, oh yeah, loads of flavor.

Cooking spray

2 corn tortillas

2 large eggs

Pinch of salt

½ cup pico de gallo

1 tbsp fresh cilantro leaves, for garnish (optional)

1. Set a gas burner on the stovetop to medium-low, or heat a dry skillet on mediumhigh. Toast the tortillas directly over the burner or in the pan until lightly charred, turning often. Arrange the tortillas on a plate.

2. Coat a medium nonstick skillet with cooking spray and heat on medium-low. Add the eggs and season with the salt. Cook until the whites are set and the yolks are cooked to desired doneness, 3 to 5 minutes. (Do not remove the pan from heat.)

Top each tortilla with 1 egg.

3. Add the pico de gallo to the same skillet and cook just until warmed, about 1 minute. Spoon the pico de gallo over the eggs. Garnish with the cilantro (if using).

Per serving (1 plate) 287 Cal, 11 g Total Fat, 3 g Sat Fat, 471 mg Sod, 31 g Total Carb, 4 g Sugar, 3 g Fib, 17 g Prot.

Egg breakfast tacos

2-sentence recipe

Top 1 warmed tortilla with 2 scrambled eggs and 2 tbsp each salsa and shredded cheddar. Garnish with chopped fresh cilantro.

Fluffy Japanese egg pancakes

While we love a traditional golden-brown flapjack as much as the next person, these extra puffy pancakes are worth trying—and perfecting. Cooking them in homemade foil rings sounds a little fussy, but it’s what helps these tasty towers cook up super tall.

Cooking spray

1 large egg yolk plus 2 large egg whites

3 tsp granulated sugar, divided

2 tbsp low-fat milk

½ tsp vanilla extract

⅛ tsp salt

3 tbsp self-rising flour

⅛ tsp cream of tartar

1 tsp powdered sugar

1. Cut 4 (12-inch) squares of foil. Fold each square over itself repeatedly to make a 2-inch-wide strip. Form the strip into a 3- to 3½-inch ring and secure with staples on the sides.

2. In a medium bowl, whisk the egg yolk until lightly beaten. Whisk in 1 tsp granulated sugar, then the milk, vanilla, and salt. Add the flour and whisk until smooth.

3. Using an electric mixer, in a large bowl, beat the egg whites and cream of tartar on medium speed until frothy, 1 to 2 minutes. Increase the speed to medium-high. Gradually add the remaining 2 tsp granulated sugar and beat until stiff, glossy peaks form, 3 to 4 minutes. (Be careful not to overbeat.) Gently fold one-third of the egg whites into the yolk mixture until well combined. Repeat with the remaining egg whites in 2 more additions, folding until no streaks of whites remain.

4. Lightly coat a 12-inch nonstick skillet with cooking spray and heat on low. Generously coat the inside of the foil rings with cooking spray and arrange the rings in the pan. Divide the batter among the rings. Add 1 tbsp water to the pan, in the open space outside the rings. Cover and cook until the pancakes are golden-brown on the bottom, about 5 minutes.

5. Carefully remove the rings and flip the pancakes over. Add another 1 tbsp water to the pan. Cover and cook until the pancakes are golden-brown on the bottom, 4 to 5 minutes. Divide the pancakes between 2 plates. Sprinkle with the powdered sugar.

Per serving (2 pancakes) 159 Cal, 3 g Total Fat, 1 g Sat Fat, 326 mg Sod, 25 g Total Carb, 12 g Sugar, 4 g Fib, 7 g Prot.

veggies

Eat. Your. Veggies! Sounds like something a parent would demand. No such orders will be needed once you’ve cooked through this chapter. Learn the simple ways to unlock the potential of any plant, from arugula to zucchini.

Can contain iron, calcium, and protein like their meatbased counterparts.

Has extensive experience in salads, but performs incredibly well in heated situations, including: grilling asparagus, zucchini roasting Brussels sprouts, parsnips steaming broccoli, sugar snap peas

High in nutrients, vitamins, and fiber

spinach math =

10 cups raw

1 cup cooked*

*Same macros as raw, but easier to absorb

. tomatoes .

#1

vegetable tracked in the WW app

1 cup of bell peppers equals

160%

of the recommended daily value for vitamin C (the most of any veg)

sweet potatoes with chipotle grilled eggplant with tahini and lemon kale with Caesar dressing

shop it prep it

Go the fresh route for roasting or grilling because those veggies will brown and crisp the best.

Frozen and canned veggies are better suited for soups, stews, and casseroles.

When you bring leafy greens home from the store, trim the stems and separate the leaves. Soak the leaves in cold water (using a salad spinner or filling the sink) and let any dirt sink to the bottom. Repeat two more times, then dry the leaves well and store them in a resealable plastic bag or airtight container lined with paper towels. This way, the greens will be ready to go and stay fresh for at least a week.

Use a paring knife to finely chop shallots, trim Brussels sprouts, thinly slice a clove of garlic, or cut the ribs and seeds from peppers. Reach for a bread knife to slice ripe tomatoes without squishing them.

For quick sides and add-ins, boil vegetables like green beans, carrots, peas, broccoli, or asparagus 1 to 2 days in advance. Cool the veggies in ice water and store in the refrigerator.

cook it

.

. STEAM

Asparagus, broccoli, green beans, sugar snap peas. Fill a large pot or Dutch oven with 1 inch of water and place a steamer basket inside. Cover and bring the water to a boil over high heat. Arrange veggies in an even layer in the basket. Cover and reduce heat to medium. Cook the veggies until desired doneness, 5 to 10 minutes.

. ROAST .

Root vegetables, starchy veggies. Cut 2 lb veggies into 1-inch pieces and spread into an even layer on a large sheet pan. Coat with cooking spray and season with 2 big pinches of salt and some black pepper. Roast at 425°F until the vegetables are browned on the outside and tender on the inside, 35 to 40 minutes.

.

. GRILL

Summer squashes, eggplant, tomatoes, bell peppers. Heat the grill to medium-high. Cut veggies into ¼-inchthick slices or pieces. Coat with cooking spray and season with salt and black pepper. Transfer the veggies to the grill and close the lid. Cook until grill marks appear and the veggies are tender, 2 to 5 minutes per side. (Denser veggies, like bell peppers and eggplant, will take a bit longer, while softer ones, like zucchini, will be on the faster side.)

. SAUTÉ .

Leafy greens. In a large skillet, heat 1 tbsp oil on medium-high. Add 2 garlic cloves (smashed) and cook for 1 minute. Stir in 8 cups chopped greens and season with salt. Add ¼ cup stock or water. Reduce heat to medium-low and cook until the stems are tender.

(Delicate greens, like spinach, will take only a few minutes, whereas sturdier greens, like kale, will take 7 to 10 minutes.) Remove from heat and stir in 2 tsp lemon juice or vinegar.

Zoodles Primavera

Prep

Up your veggie intake with this dish that pairs non-starchy veg with even more non-starchy veg. Basil and lemon keep things fresh, while cheese and lots of garlic make your taste buds do the happy dance.

Cooking spray

1 large shallot, finely chopped

3 large garlic cloves, finely chopped

½ lb asparagus, trimmed and cut into 1-inch lengths

1 cup sugar snap peas, strings removed, halved lengthwise

½ cup reduced-sodium chicken stock, divided

1 cup frozen peas, thawed

4 cups spiralized zucchini (about 12 oz)

½ tsp salt

⅛ tsp crushed red pepper

⅓ cup torn fresh basil

1 tsp finely grated lemon zest plus 2 tsp fresh lemon juice

1 tbsp plus 1 tsp shaved Parmesan

1. Coat a 12-inch nonstick skillet with cooking spray and heat on medium-low. Add the shallot and garlic and cook until golden, about 3 to 5 minutes, stirring occasionally.

2. Add the asparagus, sugar snap peas, and ¼ cup stock. Increase heat to mediumhigh. Cover and cook for 2 minutes. Add the peas and cook until the vegetables are crisp-tender, about 1 minute, stirring.

3. Stir in the zucchini, salt, red pepper, and remaining ¼ cup stock. Cook just until the zucchini begins to soften, about 1 minute, tossing. Remove from heat.

4. Stir in the basil and lemon zest and juice. Top with the cheese.

Per serving (2 cups and 2 tsp cheese) 180 Cal, 2 g Total Fat, 1 g Sat Fat, 892 mg Sod, 33 g Total Carb, 13 g Sugar, 11 g Fib, 12 g Prot.

Corn fritters

Great any time of year, these sweet corn and pepper–studded beauties reach their peak in the summer with farm-fresh produce. Add other herbs or spices, like cilantro or cumin, to the mix to switch things up.

Cooking spray

3 large eggs, yolks and whites separated

4 medium ears corn

1 medium red bell pepper, seeded and finely chopped

⅓ cup finely chopped scallions

2 tbsp all-purpose flour

½ tsp salt

¼ tsp black pepper

Finely chopped fresh chives, for garnish (optional)

1. In a small bowl, beat the egg whites until stiff.

2. In a medium bowl, lightly beat the egg yolks. Cut the kernels from the corn cobs. Add the corn kernels, bell pepper, scallions, flour, salt, and black pepper to the egg yolks and thoroughly mix to combine. Using a rubber spatula, fold in the egg whites.

3. Coat a 12-inch nonstick skillet with cooking spray and heat on high. When the pan is hot, reduce heat to medium. Drop a heaping tablespoon of the batter into the skillet for each fritter, spacing them an inch apart. Cook until the bottoms are browned, 2 to 3 minutes. Carefully flip the fritters and cook until lightly browned and cooked through, 2 to 3 minutes.

4. Transfer the fritters to a plate and cover to keep warm. Repeat with the remaining batter. Garnish with chives (if using). Serve immediately.

Per serving (about 4 fritters) 119 Cal, 4 g Total Fat, 1 g Sat Fat, 231 mg Sod, 18 g Total Carb, 4 g Sugar, 2 g Fib, 6 g Prot.

WHAT’S IN YOUR FRIDGE?

romaine

Grilled wedge salad

Halve a head of romaine lengthwise. Coat each half with cooking spray. Grill the lettuce, cut-side down, until grill marks appear. Drizzle with light blue cheese dressing. Garnish with bacon bits.

Prep

Spinach, mushroom & bacon salad with warm onion dressing

This salad plays with texture—and temperature. Making your own dressing means you can heat it up and drizzle it over the veggies. That’ll soften them slightly and coat everything in an even layer of tangy flavor.

10 oz spinach, torn into bite-size pieces, or 8 cups baby spinach

10 oz cremini mushrooms, thinly sliced

2 tsp chopped fresh thyme

3 slices center-cut bacon

1 medium red onion, thinly sliced and separated into rings

2 cups reduced-sodium vegetable stock

1 tsp finely grated orange zest plus ¼ cup fresh orange juice (from about 1 orange)

2 tbsp apple cider vinegar or red wine vinegar

¼ tsp salt

⅛ tsp black pepper

1. In a large bowl, combine the spinach, mushrooms, and thyme.

2. In a 12-inch nonstick skillet, cook the bacon over medium heat until crispy and browned, about 6 to 8 minutes. Transfer to a paper towel–lined plate.

3. Add the onion to the bacon fat in the skillet and cook for 1 minute. Stir in the stock, orange zest and juice, vinegar, and salt. Bring to a boil over medium-high heat. Reduce heat to a simmer and cook until the onion is very tender and the liquid has reduced to ½ cup, about 15 minutes, stirring occasionally. Remove from heat and let cool for 10 minutes.

4. Pour the warm dressing over the salad and toss to coat. Season with the black pepper. Crumble the bacon on top. Serve immediately.

Per serving (2 cups) 77 Cal, 4 g Total Fat, 1 g Sat Fat, 539 mg Sod, 7 g Total Carb, 3 g Sugar, 2 g Fib, 4 g Prot.

step-by-step

Broil the veggie slices until tender.

Sauté the peppers and onions for max flavor.

Layer the noodles, sauce, veg, and cheese 3 times.

Cover with foil to melt the cheese.

Uncover and broil to get the cheese golden brown.

Prep

Ratatouille lasagna

Veggies are the star in this lasagna show, while cottage cheese takes on the role of ricotta but with fewer Points® and more protein. If you’re pressed for time, cook the vegetables and assemble the dish the night before, then toss it in the oven an hour and a half before dinnertime.

Cooking spray

1 lb large yellow summer squash, trimmed and cut lengthwise into ¼-inch slices

1 lb large zucchini, trimmed and cut lengthwise into ¼-inch slices

1 large eggplant, trimmed and cut lengthwise into ¼-inch slices

¾ tsp salt

½ tsp black pepper

1 tbsp olive oil

1 cup chopped onion

1 red bell pepper, chopped

1 yellow bell pepper, chopped

2 cups fat-free cottage cheese

½ cup grated Parmesan, divided

1 large egg, beaten

1½ tsp Italian seasoning

5 cups fat-free marinara sauce

9 whole-wheat or whole-grain lasagna noodles (8¼ oz), cooked

1¼ cups shredded part-skim mozzarella

1. Preheat the broiler on High. Line 2 large sheet pans with foil and coat with cooking spray. Divide the squash, zucchini, and eggplant between the pans, overlapping the slices slightly. Coat with cooking spray and season with salt and black pepper. Broil the vegetables until tender, 8 to 9 minutes per pan. Preheat the oven to 400°F.

2. In a 12-inch nonstick skillet, heat the oil on medium. Add the onion and bell peppers. Cook until the vegetables begin to soften, about 6 minutes, stirring often.

3. In a bowl, stir the cottage cheese, ¼ cup Parmesan, the egg, and Italian seasoning. Coat a 13-by-9-inch baking dish with cooking spray. Spread 1 cup marinara on the bottom of the dish. Arrange 3 noodles in the dish. Top with 1⅓ cups marinara. Arrange half the vegetables on top. Spread half the cheese mixture on top. Repeat the layers with 3 noodles, 1⅓ cups marinara, and the remaining vegetables and cheese mixture. Top with the remaining 3 noodles and 1⅓ cups marinara. Sprinkle the mozzarella on top. Cover the dish with foil and place on a sheet pan. Bake for 1 hour.

4. Uncover the dish and sprinkle the remaining ¼ cup Parmesan over the top. Preheat the broiler on High. Broil the lasagna until bubbly and browned, 1 to 2 minutes. Let stand for 15 to 20 minutes before slicing into 9 pieces.

Per serving (1 piece) 334 Cal, 7 g Total Fat, 3 g Sat Fat, 846 mg Sod, 47 g Total Carb, 15 g Sugar, 8 g Fib, 21 g Prot.

Prep 10 min

No cook

Serves

Classic guacamole

This creamy crowd-pleaser gets invited to all the parties. And it’s amazingly customizable. Add pickled jalapeños, finely chopped tomato—whatever suits your taste.

1 ripe medium avocado

2 tbsp finely chopped fresh cilantro

2 tbsp finely chopped red onion

1 tbsp fresh lime juice

¼ tsp hot sauce

¼ tsp salt

Tortilla chips and/or vegetables, for serving

Using a fork, in a medium bowl, mash the avocado until almost smooth. Add the cilantro, onion, lime juice, hot sauce, and salt and stir to combine. Serve with chips and/ or vegetables.

Per serving (about ¼ cup) 84 Cal, 7 g Total Fat, 1 g Sat Fat, 157 mg Sod, 5 g Total Carb, 1 g Sugar, 4 g Fib, 1 g Prot.

1

Parmesan-roasted broccoli steaks

Prep 5 min

min

Is there anything that doesn’t automatically become more delicious with a sprinkle of that fairy dust known as Parm? If so, we haven’t found it. Use this same preparation on other veggies like potatoes, asparagus, or zucchini.

Cooking spray

1 head broccoli (1 to 1¼ lb)

⅜ tsp salt

¼ tsp black pepper

¼ cup grated Parmesan

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

2. Trim the broccoli stem to 2 inches from the base of the florets. Starting from the stem end, cut the broccoli head in half lengthwise. Cut each half again lengthwise to make 4 thick slices. Arrange the slices, flat-side down, on the prepared pan. Season with the salt and black pepper. Roast for 10 minutes.

3. Remove the pan from the oven. Flip the broccoli steaks over. Sprinkle each broccoli steak with 1 tbsp cheese. Roast until the stems are tender when pierced with a knife, about 10 minutes. Preheat the broiler on High. Broil the broccoli until the cheese is lightly browned, about 1 minute.

Per serving (1 broccoli steak) 81 Cal, 3 g Total Fat, 1 g Sat Fat, 344 mg Sod, 11 g Total Carb, 3 g Sugar, 4 g Fib, 6 g Prot.

WHAT’S IN YOUR FRIDGE?

cabbage Reuben slaw

Combine finely shredded cabbage with chopped delisliced pastrami-style turkey and shredded Swiss cheese. Toss with light Thousand Island dressing.

Ricotta & tomato tart

Prep 15 min

Cook

25 min

Serves

6

Ricotta & tomato tart

No need to fear phyllo. Simply thaw the frozen dough, gently peel apart the layers, and keep them covered with a damp paper towel until you’re ready to use them.

Cooking spray

2 large eggs, beaten

1 cup fat-free ricotta

1 tsp grated lemon zest

½ tsp salt

½ tsp black pepper

¼ cup grated ParmigianoReggiano, divided

¼ cup chopped fresh chives, divided

4 large sheets frozen phyllo dough, thawed

3 medium tomatoes, cored and thinly sliced

2 tbsp chopped fresh basil

1. Preheat the oven to 400°F. Coat a 9-inch ceramic or glass pie plate with cooking spray.

2. In a medium bowl, stir the eggs, ricotta, lemon zest, salt, black pepper, and 2 tbsp each Parmigiano and chives.

3. Lay 2 sheets of dough crosswise on the prepared pie plate. Press down and coat with cooking spray. Lay the remaining 2 sheets of dough lengthwise across the first layer and press down. Coat the top and edges of the dough with cooking spray to keep it from drying out.

4. Spoon the ricotta filling over the dough and layer with half the tomato slices. Sprinkle with the basil and remaining chives and layer with the remaining tomato slices. Top with the remaining Parmigiano.

5. Trim off any excess dough if you have more than a 2-inch border. Gently fold the edges of the dough toward the center to form a rim. Coat the tart with cooking spray. Bake until the cheese is golden and the filling is firm, about 25 minutes. Remove the tart from the oven and let stand for 5 minutes before slicing into 6 pieces.

Per serving (1 piece) 117 Cal, 4 g Total Fat, 2 g Sat Fat, 405 mg Sod, 10 g Total Carb, 3 g Sugar, 1 g Fib, 10 g Prot.

See photograph on pages 40 to 41.

Baked buttermilk & cauliflower mashed potatoes

Creamy? Check. Dreamy? Yep, thanks to the magical powers of what-can’tthis-veg-do cauliflower. Tangy buttermilk, melted butter, and smooth cream cheese make sure there’s plenty of rich flavor to boot.

Cooking spray

1½ lb cauliflower, coarsely chopped

1½ lb russet potatoes, peeled and cubed

2 oz Neufchâtel cheese

¾ cup low-fat buttermilk

1¼ tsp salt

1½ tbsp unsalted butter, melted

1. Preheat the oven to 375°F. Coat a 2-quart broiler-safe baking dish with cooking spray.

2. In a large pot, add the cauliflower and potatoes and enough cold water to cover the vegetables. Bring to a boil over high heat. Reduce heat to medium-low and cook until the vegetables are very tender, about 15 minutes. Drain and return the vegetables to the pot. Add the cheese and stir until softened. Add the buttermilk and salt. Using a potato masher, mash to the desired consistency.

3. Transfer the potato mixture to the prepared baking dish and smooth the top. Bake, uncovered, for 30 minutes. Remove the dish from the oven and preheat the broiler on High. Brush the butter over the top. Broil until the top is lightly browned, 3 to 5 minutes.

Per serving (¾ cup) 135 Cal, 4 g Total Fat, 2 g Sat Fat, 451 mg Sod, 21 g Total Carb, 4 g Sugar, 3 g Fib, 5 g Prot.

See photograph

pages 62 to 63.

Replacing half the potatoes with a non-starchy veg like cauliflower lowers Points® and adds earthy flavor.

For the smoothest texture, use the tip of a paring knife to check that the simmered veg are extra tender throughout before draining them.

A little melted butter goes a long way and helps with browning when you brush some on top.

Baked buttermilk

cauliflower

potatoes

Braised greens

Prep

min

min

Something amazing happens when you simmer greens like collards and kale in a flavorful broth for a while, going way past tender to downright silky and luscious. Make this big-batch side and enjoy it all week long.

1 tbsp olive oil

1 medium onion, thinly sliced

4 cups fat-free reduced-sodium vegetable stock

1½ tsp salt

1½ tsp smoked paprika

1 lb collard greens, stemmed and coarsely chopped

1 lb curly kale, stemmed and coarsely chopped

1. In a large Dutch oven or heavy-bottomed pot, heat the oil on medium-high. Add the onion and cook until golden, about 5 minutes, stirring occasionally.

2. Stir in the stock, salt, and paprika. Bring to a boil over high heat. Stir in the collard greens. Reduce heat to medium. Cover and cook until the greens are wilted, about 5 minutes.

3. Stir in the kale. Cover and reduce heat to medium-low. Cook until the greens are very tender, 25 to 30 minutes, stirring occasionally.

Per serving (about 1 cup) 65 Cal, 3 g Total Fat, 0 g Sat Fat, 577 mg Sod, 8 g Total Carb, 2 g Sugar, 5 g Fib, 4 g Prot.

Roasted radishes

Toss 1 lb radishes (trimmed and halved) with 1 tbsp olive oil, 1 tsp fresh thyme leaves, and salt and black pepper on a large baking sheet. Roast at 400°F until tender, 15 to 20 minutes.

Veggie-packed fried rice with shrimp

Remembering a time before supermarkets started selling alreadyriced cauliflower just makes us sad. Look for it in the produce section or the freezer aisle. If using frozen, make sure to add a few minutes of extra cooking time.

Cooking spray

½ lb peeled, deveined large shrimp

3 tsp toasted sesame oil, divided

Pinch of salt

Pinch of black pepper

1 cup frozen mixed peas and carrots

3 slices Canadian bacon, finely chopped

1 small red bell pepper, seeded and finely chopped

1 large egg, beaten

3 cups riced cauliflower

2 tsp finely chopped garlic

2 tsp finely chopped peeled fresh ginger

6 scallions, thinly sliced, white and green parts separated

2 tbsp reduced-sodium soy sauce

1 tsp rice vinegar

Lime wedges and/or sriracha, for serving (optional)

1. In a medium bowl, toss the shrimp with 1 tsp oil and season with the salt and black pepper. Coat a 12-inch nonstick skillet with cooking spray and heat on medium-high. Add the shrimp and cook until firm, 2 to 3 minutes per side. Transfer to a plate.

2. In the same skillet, add the remaining 2 tsp oil and heat on medium-high. Add the peas and carrots, bacon, and bell pepper and cook until tender, 3 to 4 minutes, stirring often. If the vegetables are sticking to the pan, add 1 tbsp water.

3. Push the vegetables to one side of the skillet and add the egg to the empty side of the pan. Cook for 1 to 2 minutes, stirring occasionally to break up the egg. Stir in the cauliflower, garlic, ginger, and white scallion parts and cook for 2 minutes. Stir in the soy sauce, rice vinegar, and the shrimp with any accumulated juices. Cook until the flavors blend, 1 to 2 minutes, stirring often. Garnish with the green scallion parts. Serve with lime wedges and sriracha (if using).

Per serving (2 cups) 345 Cal, 13 g Total Fat, 3 g Sat Fat, 1,796 mg Sod, 26 g Total Carb, 6 g Sugar, 8 g Fib, 36 g Prot.

1

Prep 15 min Cook

10 min

Serves

8

Shredded Brussels sprouts with basil & pine nuts

Fresh and lemony, this side dish is the ideal palate-cleansing pairing for meaty mains. If you don’t have pine nuts, sliced or chopped almonds provide a similar crunch.

2 lb Brussels sprouts, ends and leaves trimmed

1 tbsp unsalted butter

3 medium shallots, finely chopped

¼ cup finely chopped fresh basil, plus more for garnish

2 tbsp fresh lemon juice

2 tsp salt

¼ tsp black pepper

8 tsp toasted pine nuts, for garnish

1. In a food processor fitted with the slicing attachment, thinly slice the Brussels sprouts. (If you don’t have a food processor, use a mandoline or knife.)

2. In a 12-inch nonstick skillet, melt the butter over medium-high heat. Add the shallots and cook for 1 minute, stirring frequently. Add the Brussels sprouts and cook until slightly softened, 5 to 7 minutes, stirring occasionally. Stir in the basil, lemon juice, salt, and black pepper. Garnish with the pine nuts and additional basil.

Per serving (about 1 cup Brussels sprouts and 1 tsp pine nuts) 87 Cal, 3 g Total Fat, 1 g Sat Fat, 512 mg Sod, 13 g Total Carb, 4 g Sugar, 5 g Fib, 5 g Prot.

WHAT’S IN YOUR FRIDGE?

carrots Creamy white bean soup

Roast carrots and onion until tender. In a blender, combine cooked carrots and onion with white beans and vegetable stock and blend until smooth, adding more stock to reach desired consistency. Transfer the soup to a saucepan and heat on medium until warm.

Prep

Butternut squash bisque

This cozy classic gets its velvety texture from a combo of non-starchy fave butternut squash (cooked down until meltingly soft) and a touch of Greek yogurt. Shave off prep and cook time by buying frozen precut squash chunks.

2 tsp unsalted butter

1½ cups chopped onions

1½ tsp salt

2 tsp finely chopped garlic

Pinch of cayenne pepper

Pinch of ground nutmeg

4 lb butternut squash, cubed (about 10 cups)

4 cups reduced-sodium chicken or vegetable stock

3 tbsp plain low-fat Greek yogurt

1 tbsp packed light brown sugar

¼ tsp black pepper

1 tbsp small fresh sage leaves, for garnish (optional)

1. In a large pot, melt the butter over medium heat. Add the onions and salt. Cook until the onion is softened, 5 to 7 minutes, stirring occasionally. Add the garlic, cayenne, and nutmeg and cook for 1 minute, stirring often.

2. Add the squash and stock and bring to a boil over high heat. Reduce heat to low and simmer, uncovered, until the squash is very tender, about 30 minutes. Stir in the yogurt and sugar. Remove the pot from heat.

3. Using an immersion blender, purée the soup in the pot. (Or purée in batches using a countertop blender.) Season with the black pepper. Garnish with the sage (if using).

Per serving (1 cup) 187 Cal, 2 g Total Fat, 1 g Sat Fat, 868 mg Sod, 43 g Total Carb, 11 g Sugar, 7 g Fib, 5 g Prot.

Prep 15 min

No cook

Chopped Italian salad

This Italian sub turned salad is the kind that keeps you coming back for another bite. Each crisp forkful is a little different: a piece of spicy pepperoni and creamy provolone one minute, a fresh pop of tomato and briny olives the next.

6 cups chopped romaine

2 cups halved grape or cherry tomatoes

¾ cup sliced pepperoncini, drained

¼ cup thinly sliced red onion

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 tsp dried oregano

1 tsp finely chopped garlic

½ tsp salt ¼ tsp black pepper

3 tbsp olive oil

½ cup sliced olives (about 12 olives)

½ cup sliced turkey pepperoni (about 24 slices), cut into ribbons

½ cup shaved provolone (about 2 oz)

½ cup chopped fresh basil

1. In a large bowl, toss the lettuce, tomatoes, pepperoncini, and onion. In a small bowl, whisk the vinegar, mustard, oregano, garlic, salt, and black pepper. Gradually whisk in the oil.

2. Add the dressing to the salad and toss to coat. Divide the salad among 6 plates. Top with the olives, pepperoni, cheese, and basil.

Per serving (1½ cups) 157 Cal, 12 g Total Fat, 3 g Sat Fat, 673 mg Sod, 6 g Total Carb, 2 g Sugar, 2 g Fib, 7 g Prot.

Blistered green beans

Generously coat a cast-iron skillet or wok with cooking spray and heat on high until very hot. Add 8 oz green beans (trimmed) and ¼ tsp salt and cook until the beans are blistered and crisp-tender, 5 to 10 minutes, tossing occasionally.

Prep 10 min

Cook

40 min

Serves

6

Roasted roots with carrot top pesto

Don’t toss those tops! Carrot tops have an herbaceous, earthy flavor that tastes like a mixture of parsley and, well, carrots. Paired with lemon, Parm, and garlic, the tops make a fresh and zingy sauce that brings a pop of bright flavor to caramelized root veggies.

Cooking spray

8 oz small golden beets, peeled and cut into wedges

1 lb thin carrots with green tops

1 lb baby turnips, peeled and halved

1 medium red onion, cut into wedges

¾ tsp salt, divided

½ tsp black pepper

1 medium garlic clove

2 tbsp grated Parmesan

2 tbsp pine nuts

2 tbsp extra-virgin olive oil

1 tsp white wine vinegar

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

2. In a medium microwave-safe bowl, combine the beets with 2 tsp water. Cover the bowl and microwave on High for 2½ minutes. Uncover and carefully drain off the water.

3. Remove and reserve the green tops from the carrots. Peel the carrots and halve or quarter lengthwise. Combine the carrots, beets, turnips, and onion on the prepared pan. Coat the vegetables with cooking spray and sprinkle with ½ tsp salt and the black pepper. Roast the vegetables until tender, about 35 minutes, stirring halfway through.

4. Meanwhile, in a mini food processor, pulse the garlic until finely chopped. Coarsely chop the carrot tops. Add 1 cup carrot tops, the cheese, pine nuts, and remaining ¼ tsp salt to the processor and pulse until finely chopped. Add the oil, vinegar, and 1 tbsp water and pulse until well combined. Serve the vegetables with the pesto.

Per serving (1 cup vegetables and 1 tbsp pesto) 141 Cal, 7 g Total Fat, 1 g Sat Fat, 410 mg Sod, 18 g Total Carb, 10 g Sugar, 5 g Fib, 3 g Prot.

poultry

And by poultry, we really mean the ultra-versatile chicken—America’s most popular protein. Plus! A guest appearance from turkey, the other (actually) white meat.

WW members’ top ZeroPoint™ food category (after non-starchy veggies)

Fluent in Italian, Indian, Greek, Spanish, and every language in between Well versed in being grilled, roasted, and seared, but looking for more opportunities to be poached and braised

Freezes well and is always ready for action (with 24 to 36 hours’ notice).

165°F

3 oz serving

internal temp of fully cooked chicken equals 50% of the recommended daily value of protein (26 grams)

6 months

how long you can freeze raw chicken before its quality starts to dip

Pair it Chicken stir-fried with ginger and scallions • turkey burgers with grilled pineapple • chicken braised with olives and lemons

White meat is white meat, right?

You’d think so, but aside from boneless versus bone-in breasts, you’ll find other options at the store.

“Thin-sliced” chicken is boneless, skinless chicken breasts that have just been cut into cutlets of even thickness. These work well for crispy breading or ultra-quick grilling.

Tenderloins are the extra-tender strips of white meat attached to the back of the chicken breasts. These are great for chicken fingers or marinating and grilling.

Ground chicken or turkey that’s 99% lean is made from skinless breast meat, whereas 93% lean (or when the fat isn’t specified) includes some fattier dark meat. Take note of what you’re using since their respective Points® values will be different.

shop it prep it

No need to give your bird a bath. Rinsing raw chicken doesn’t kill the potentially harmful bacteria and can actually wind up spreading them around your kitchen. Just a quick pat with some paper towels works.

To remove skin from bone-in chicken parts, use a damp paper towel to grip the skin and pull it off.

Dried-out edges and an undercooked middle? No, thank you. To avoid all that, place a boneless, skinless chicken breast between two sheets of plastic wrap and pound it to an even thickness.

cook it

illo

. POACH .

In a large pot, add 4 (6-oz) boneless, skinless chicken breasts and enough cold water to cover them by 1 inch. Add 2 tsp salt and aromatics like bay leaves, halved lemons, parsley, thyme, or garlic cloves. Bring the water to a boil over high heat. Reduce heat to a gentle simmer. Cover and cook until a meat thermometer registers 165°F, 15 to 20 minutes.

. ROAST .

Pat 1 whole chicken (3½ lb) dry. Rub with 1 tbsp olive oil and season with 2 tsp salt and ½ tsp black pepper. Tuck the wings back and tie the drumsticks together. Arrange the chicken on a rack in a roasting pan. Roast at 450°F for 25 minutes. Reduce heat to 375°F and roast until a meat thermometer registers 165°F, 35 to 40 minutes. For skin-on chicken parts, prepare in the same way, but use a sheet pan. Roast at 400°F for 40 to 45 minutes.

. PAN-SEAR .

Combine ½ tsp dried rosemary, ¼ tsp dried thyme, and ¾ tsp each salt and black pepper. Sprinkle all over 2 (6oz) boneless, skinless chicken breasts. Coat an ovenproof skillet with cooking spray and heat on medium-high. Add the chicken and cook until golden, 4 to 5 minutes per side. Transfer the skillet to a 400°F oven. Bake until a meat thermometer registers 165°F, 8 to 10 minutes.

Preheat the grill to medium-high.

.

. GRILL

Season 1 lb boneless, skinless chicken thighs with ½ tsp each salt and black pepper. Cover and grill until the chicken is cooked through, 4 to 5 minutes per side. For 2 lb of bone-in chicken parts, preheat the grill to medium-low. Cook until a meat thermometer registers 165°F, 8 to 15 minutes per side.

Prep

min

Turkey meatballs with rigatoni

Two key takeaways from this simple recipe: First, egg whites help keep these lean meatballs moist. Second, baking them in the oven means handsoff cooking and no need to hover over a frying pan.

1 lb extra-lean ground turkey breast

3 large egg whites

¾ cup plain breadcrumbs

1 large garlic clove, finely chopped

1 tsp poultry seasoning

¾ tsp salt

8 oz rigatoni

1 cup marinara sauce

½ tsp black pepper

¼ cup torn fresh basil leaves, for garnish

1. Preheat the oven to 375ºF. In a medium bowl, combine the turkey, egg whites, breadcrumbs, garlic, seasoning, and salt. Shape the turkey mixture into 8 meatballs, using about ¼ cup for each ball. Arrange the meatballs on a sheet pan.

2. Bake until the turkey is no longer pink inside and an instant-read thermometer inserted into the center of a meatball registers 165ºF, about 20 minutes.

3. Meanwhile, in a medium pot, cook the pasta according to the package directions. Drain the pasta and return to the pot. Add the marinara and black pepper. Cook over medium heat until the sauce is warmed through. Remove the pot from heat. Add the meatballs and toss gently to combine. Garnish with the basil.

Per serving (heaping ¾ cup pasta and 2 meatballs) 399 Cal, 3 g Total Fat, 0 g Sat Fat, 897 mg Sod, 53 g Total Carb, 4 g Sugar, 3 g Fib, 40 g Prot.

Grilled turkey tenderloin

In a resealable plastic bag, toss 1 turkey tenderloin with ⅓ cup balsamic vinaigrette, then refrigerate for 3 hours. Grill over medium heat until a meat thermometer registers 165°F, 18 to 20 minutes.

Classic chicken soup with egg noodles

Forget your soul—let this bowl of comfort warm your belly. Infusing an already-made broth by poaching the chicken and vegetables in it intensifies all the flavors happening here.

6 cups reduced-sodium chicken stock

3 medium carrots, halved and cut into 1-inch pieces

2 medium parsnips, halved, cored, and cut into 1-inch pieces

2 medium celery stalks, cut into 1-inch pieces

1 medium onion, chopped

3 fresh parsley sprigs, plus ¼ cup chopped parsley

1 large garlic clove, smashed

1 bay leaf

4 bone-in, skinless chicken thighs (about 1½ lb)

2 cups homestyle egg noodles (4 oz) 1 tsp salt ¼ tsp black pepper

1. In a medium Dutch oven or heavy-bottomed pot, bring the stock, carrots, parsnips, celery, onion, parsley sprigs, garlic, and bay leaf to a boil over high heat. Add the chicken. Reduce heat to medium-low. Cover and simmer until the chicken is cooked through and very tender, about 40 minutes.

2. Transfer the chicken to a cutting board and let cool. Discard the parsley sprigs, garlic, and bay leaf. Return the soup to a boil. Stir in the noodles and reduce heat. Simmer, uncovered, until the noodles are tender, about 8 minutes.

3. When the chicken is cool enough to handle, pull the meat from the bones and shred. Discard the bones. Stir the chicken, chopped parsley, salt, and black pepper into the soup. Divide among 6 bowls.

Per serving (1½ cups) 261 Cal, 6 g Total Fat, 1 g Sat Fat, 1,331 mg Sod, 26 g Total Carb, 6 g Sugar, 5 g Fib, 25 g Prot.

Prep 10 min

Cook

20 min

Serves

4

Creamy chicken korma

Korma is typically an ultra-creamy, slightly sweet curry with pronounced accents of almonds and cardamom. Here, the richness of heavy cream is replaced by a thick purée of almond milk, sautéed onions, and almond butter for a similar effect.

1½ tbsp canola oil, divided

1 lb boneless, skinless chicken breasts, cut into ½-inch pieces

1 tsp salt, divided

1 large onion, chopped

4 garlic cloves, chopped

1½ tsp garam masala

2 tbsp tomato paste

1½ cups plain unsweetened almond milk

⅓ cup unsweetened powdered almond butter

Cauliflower rice, cooked, for serving ¼ cup chopped fresh cilantro, for garnish

1. In a 12-inch nonstick skillet, heat ½ tbsp oil on medium-high. Add the chicken and season with ¼ tsp salt. Cook until the chicken is browned and cooked through, 8 to 9 minutes, stirring occasionally. Transfer the chicken to a bowl.

2. Reduce heat to medium and add the remaining 1 tbsp oil to the skillet. Add the onion and garlic and cook until golden and crisp-tender, 4 to 5 minutes, stirring occasionally. Stir in the garam masala, then the tomato paste. Cook for 1 minute, stirring occasionally. Transfer the vegetables to a blender. Add the almond milk, almond butter, and remaining ¾ tsp salt and blend until smooth.

3. Return the chicken to the skillet and stir in the puréed sauce. Cook over medium-low heat until the chicken is heated through, 3 to 4 minutes. Serve with the cauliflower rice. Garnish with the cilantro.

Per serving (scant 1 cup korma) 261 Cal, 10 g Total Fat, 1 g Sat Fat, 655 mg Sod, 11 g Total Carb, 4 g Sugar, 3 g Fib, 31 g Prot.

WHAT’S IN YOUR FRIDGE?

rotisserie chicken

Cold noodles

Toss shredded chicken with light sesameginger dressing, thinly sliced mini sweet peppers, baby spinach, and soba noodles.

Buffalo chicken flatbreads

Toss chopped chicken with hot sauce. Spoon onto whole-wheat pitas and top with part-skim mozzarella cheese. Bake until the cheese is melted. Top with shredded lettuce before serving.

Crispy chicken sandwich with BBQ mayo

Extra light and flaky panko breadcrumbs are the key to a crunchy coating emerging from your oven, as are a generous spritz of cooking spray and a hot oven. Don’t skip the first dusting of flour on the chicken, either; it’s what allows the egg, and therefore the crumbs, to evenly coat the slippery chicken.

Cooking spray

4 (4-oz) thin-sliced chicken cutlets

½ tsp salt

¼ tsp black pepper

2 tbsp all-purpose flour

1 large egg

1 tbsp Dijon mustard

¾ cup panko breadcrumbs

¼ cup light mayonnaise

1 tbsp barbecue sauce

1 tsp honey

1 tsp yellow mustard

4 light whole-wheat English muffins, split and toasted Arugula and tomato slices

1. Arrange an oven rack approximately 6 inches from the broiler and another rack in the center of the oven. Preheat the oven to 400°F. Line a sheet pan with foil and coat the foil with cooking spray.

2. Season the chicken with the salt and black pepper. Sprinkle half the flour over the top of the chicken and gently pat to adhere the flour. Repeat with the remaining flour on the other side of the chicken.

3. In a medium shallow bowl, whisk the egg and Dijon mustard. Spread the panko on a plate. Working with 1 cutlet at a time, dip the chicken into the egg mixture, turning to coat and allowing the excess to drain off. Dredge both sides of each cutlet in the panko, pressing to adhere the crumbs. Place the coated chicken on the prepared pan and coat with cooking spray. Bake until the chicken is cooked through, 16 to 18 minutes.

4. Preheat the broiler on High. Broil the chicken until browned on both sides, 1 to 2 minutes per side.

5. In a small bowl, stir the mayonnaise, barbecue sauce, honey, and yellow mustard. Spread about 4 tsp sauce on the top half of each English muffin. Layer the bottom half of each muffin with 1 cutlet, arugula, and tomato. Cover with the muffin tops.

Per serving (1 sandwich) 396 Cal, 10 g Total Fat, 2 g Sat Fat, 929 mg Sod, 43 g Total Carb, 5 g Sugar, 6 g Fib, 34 g Prot.

Foolproof turkey meatloaf

For dishes like meatloaf (which bakes for a while), using 93% lean turkey is key. A leaner turkey would yield a dried-out loaf.

Brushing the outside with a bit of ketchup is enough to give this meatloaf a touch of sweetness without having to add a ton of sauce to the meat mixture.

For a prep shortcut, pulse the mushroom and garlic in a food processor to finely chop them.

Prep 15 min

Foolproof turkey meatloaf

Consider this meatloaf recipe a blueprint, then tweak the flavor to suit your mood. Go Italian by adding basil to the meat and brushing the top with fat-free marinara. Or head to Mexico by seasoning the meat with cumin, chipotles, and cilantro, then serving it with salsa.

1 lb (93% lean) ground turkey

1 cup fresh breadcrumbs

¾ cup finely grated carrot

½ cup finely chopped mushrooms

⅓ cup grated onion

¼ cup tomato sauce

1 large egg

1 large garlic clove, finely chopped

4 tsp Worcestershire sauce

¾ tsp salt

¼ tsp black pepper

¼ cup ketchup

1. Preheat the oven to 375°F. Line a large sheet pan with parchment paper or foil.

2. Using your hands or a wooden spoon, in a large bowl, mix the turkey, breadcrumbs, carrot, mushrooms, onion, tomato sauce, egg, garlic, Worcestershire, salt, and black pepper. Shape the mixture into a 4-by-8-inch loaf on the prepared pan. Brush all over with the ketchup.

3. Bake until an instant-read thermometer inserted into the center of the meatloaf registers 165°F, about 45 minutes. Transfer to a cutting board and let rest for 10 minutes. Cut the meatloaf into 8 slices.

Per serving (2 slices) 260 Cal, 11 g Total Fat, 3 g Sat Fat, 887 mg Sod, 16 g Total Carb, 7 g Sugar, 2 g Fib, 25 g Prot.

See photograph on pages 88 to 89.

Prep 10 min

Cook

10 min

Serves

Moo shu chicken wraps

Tools to keep in your weeknight-dinner kit: thinly sliced chicken breasts to cut into quick-cooking strips, and pre-shredded slaw mix, which requires no prep and is perfect for tossing into a stir-fry, like this take on a Chinese American classic.

1 lb chicken cutlets, cut into thin strips

1 tsp salt

¼ tsp black pepper

3 tsp toasted sesame oil, divided

8 oz shiitake mushrooms, stems removed, caps sliced

1 (14-oz) bag coleslaw mix or broccoli slaw

1 bunch scallions, trimmed and cut into 2-inch segments

⅓ cup hoisin sauce

2 tsp finely chopped garlic

2 tsp finely chopped peeled fresh ginger

1 tsp rice wine vinegar

1 head Boston or Bibb lettuce, leaves separated Lime wedges, cilantro, sesame seeds, and/or Asian chili-garlic sauce, for garnish (optional)

1. In a medium bowl, toss the chicken with the salt and black pepper. Coat a 12-inch nonstick skillet or wok with 2 tsp oil and heat on high. Add the chicken and cook until lightly browned, 3 to 4 minutes, tossing occasionally. Transfer to a plate.

2. In the same skillet, heat the remaining 1 tsp oil on medium-high. Add the mushrooms and cook for 5 minutes, stirring occasionally. Add the coleslaw, scallions, hoisin, garlic, ginger, vinegar, and 1 tbsp water and toss to combine. Reduce heat to medium and cook until the veggies are fork-tender, 3 to 4 minutes, tossing often.

3. Add the chicken and any accumulated juices and toss to combine. Cook until the chicken is cooked through. Wrap the chicken mixture in the lettuce leaves. Serve with the garnishes (if using).

Per serving (1 cup) 276 Cal, 8 g Total Fat, 2 g Sat Fat, 944 mg Sod, 32 g Total Carb, 8 g Sugar, 15 g Fib, 25 g Prot.

See photograph on pages 92 to 93.

Moo shu chicken wraps

Chicken Marsala

We beg you to use Marsala wine and not any ol’ wine you happen to have on hand. Unlike white vino, Marsala is fortified and has a nutty flavor that lends toasty depth. Plus, an open bottle will keep in the fridge for up to 6 months so you can use it in other pan sauces.

2 tsp olive oil

3 cups sliced mushrooms (about 9 oz)

4 (4-oz) boneless, skinless chicken breasts

1 tsp dried thyme

½ tsp salt

¼ tsp black pepper

½ cup dry Marsala wine

1¼ cups reduced-sodium beef stock, divided

1½ tbsp cornstarch

1. In a 12-inch nonstick skillet, heat the oil on mediumhigh. Add the mushrooms and cook until they are tender and release their liquid, about 5 minutes, stirring occasionally.

2. Season both sides of the chicken with the thyme, salt, and black pepper. Push the mushrooms to the outer edge of the skillet. Arrange the chicken in the center and cook until golden, 2 to 3 minutes per side.

3. Add the wine to the skillet. Simmer for 1 minute, scraping up any browned bits from the bottom of the skillet. Add ¾ cup stock and simmer until the chicken is tender and cooked through, 8 minutes. Transfer the chicken to a plate and keep warm.

4. In a small bowl, stir the cornstarch into the remaining ½ cup stock until dissolved and add to the skillet. Simmer until the sauce thickens, about 1 minute, stirring constantly. Serve the chicken with the sauce.

Per serving (3 oz chicken and ⅓ cup sauce) 210 Cal, 6 g Total Fat, 1 g Sat Fat, 625 mg Sod, 6 g Total Carb, 1 g Sugar, 1 g Fib, 28 g Prot.

Brown the chicken on both sides for extra flavor.

Add the wine and scrape up any browned bits.

Simmer to concentrate the flavor of the wine.

Stir in the cornstarch to thicken the sauce.

Prep

min

Sheet-pan chicken shawarma

A street food classic morphs into a convenient sheet-pan dinner when you replace a giant rotisserie spit with a hot oven but keep the same blend of warm spices and a tangy tahini-yogurt sauce. Serve as is, or for a handheld treat, pile all the ingredients into a toasted pita.

Cooking spray

1 lb boneless, skinless chicken breasts, cut into strips

1 tbsp olive oil

1 tsp ground cumin, divided 1 tsp salt, divided ½ tsp ground coriander ½ tsp smoked paprika

4 medium garlic cloves, grated, divided

½ cup plain nonfat Greek yogurt

1½ tbsp tahini

1 tbsp fresh lemon juice

2 cups sliced cucumbers, for serving 2 cups quartered cherry or grape tomatoes, for serving

1. Place a sheet pan in the oven and preheat to 425°F.

2. In a medium bowl, toss the chicken with the oil, ¾ tsp each cumin and salt, the coriander, paprika, and three-quarters of the garlic until the chicken is evenly coated. Carefully remove the hot pan from the oven and coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast until the chicken is lightly browned and cooked through, 12 to 15 minutes, stirring halfway through.

3. Meanwhile, in a small bowl, stir the yogurt, tahini, lemon juice, and remaining ¼ tsp each cumin and salt. Serve the chicken with the sauce, cucumbers, and tomatoes.

Per serving (about ½ cup chicken, 2 tbsp sauce, and ½ cup vegetables) 242 Cal, 10 g Total Fat, 2 g Sat Fat, 489 mg Sod, 7 g Total Carb, 3 g Sugar, 1 g Fib, 30 g Prot.

Pesto-baked chicken

In a baking dish, spread 2 boneless, skinless chicken breasts with 2 tbsp pesto, then add 3 cups grape tomatoes. Bake in a 400°F oven until a meat thermometer registers 165°F, 20 to 25 minutes.

Chicken stock

Prep

Store-bought stock can’t be beat for convenience, but for flavor, homemade is #goals. Plus, one big batch will last you months. Beyond soups, use this to make sauces or to upgrade your grains.

3½ lb bone-in, skinless chicken breast

2 celery stalks, cut into thirds

2 medium carrots, scrubbed and cut into thirds

1 large onion, roots trimmed, quartered

2 medium garlic cloves, peeled

2 fresh thyme sprigs

10 fresh parsley sprigs

1 tsp black peppercorns

1 bay leaf

1 tsp salt

1. In an 8-quart stock pot, combine all the ingredients with 4 quarts and 2 cups of cold water. Bring to a boil over high heat. Reduce heat to a very gentle simmer. Using a ladle or cooking spoon, skim off any foam that rises to the top. Simmer until the chicken is cooked through, 25 to 30 minutes.

2. Transfer the chicken to a large bowl. When the chicken is cool enough to handle, cut the meat from the bones. Return the bones to the pot. (Reserve the meat for another use.) Continue to simmer the stock for at least 30 minutes or up to 1½ hours.

3. Let the stock cool slightly in the pot. Using tongs, remove the bones and vegetables. Set a large fine-mesh sieve or colander over a large bowl or another pot. Strain any remaining solids from the stock. Discard the bones and vegetables.

4. Let the stock cool completely at room temperature. Divide among airtight containers. Refrigerate for up to 1 week or freeze for 3 to 6 months.

Per serving (2 cups) 258 Cal, 5 g Total Fat, 1 g Sat Fat, 361 mg Sod, 4 g Total Carb, 2 g Sugar, 1 g Fib, 46 g Prot.

min

Roast turkey breast with garlic & herbs

Turkey breast is an inexpensive, easy way to feed a crowd. This recipe calls for skin-on turkey breast in order to keep the garlicky herb paste pressed against the meat as it cooks, but if you choose not to eat the skin, you can calculate your Points® using skinless turkey breast.

Cooking spray

4 medium garlic cloves, finely chopped

2 tbsp chopped fresh oregano

2 tbsp chopped fresh sage

1 tbsp olive oil

1 tbsp finely grated lemon zest (from 2 lemons)

2 tsp salt

1 tsp black pepper

2 bone-in, skin-on turkey breasts (5 lb total)

1. Preheat the oven to 400°F. Place a roasting rack in a large roasting pan. Coat the rack with cooking spray.

2. In a small bowl, mix the garlic, oregano, sage, oil, lemon zest, salt, and black pepper until well combined. Carefully lift the skin from the turkey and rub the garlic-herb paste under the skin. Arrange the turkey, skin-side up, on the rack in the pan. Roast for 10 minutes.

3. Reduce the oven temperature to 325°F and roast until a meat thermometer inserted into the center of each breast registers 165°F, about 1 hour, 40 minutes.

4. Transfer the turkey to a large cutting board. Let rest for 15 minutes before slicing. Remove the skin before eating, if desired.

Per serving (about 2 slices) 290 Cal, 13 g Total Fat, 3 g Sat Fat, 594 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 40 g Prot.

WHAT’S IN YOUR FRIDGE?

ground turkey breast

Verde tacos

Season turkey with chili powder and cook through. Stir in salsa verde. Fill whole-wheat flour tortillas with turkey and top with chopped tomatoes.

Greek burgers

Season turkey with salt and black pepper. Mix in crumbled fat-free feta and finely chopped roasted red peppers. Form into patties and grill over medium heat until cooked through. Place patties on wholewheat burger buns and top with tzatziki.

Prep

Grilled chicken cutlets with shaved summer salad

Raw fennel adds an extra-crunchy, slightly herbal je ne sais quoi to this refreshing salad. Use a mandoline or V-slicer to get super-thin, cheffy slices that soak up the lemon dressing.

Cooking spray

3 tbsp olive oil

2 tbsp finely chopped fresh rosemary

1 tbsp finely chopped garlic

2 tbsp fresh lemon juice

¾ tsp salt

¼ tsp black pepper

1 lb thinly sliced or pounded chicken cutlets

1 small fennel bulb, trimmed and shaved

1 small red bell pepper, cored and thinly sliced

1 small yellow bell pepper, cored and thinly sliced

1 cup green leaf lettuce or mixed greens

Fresh basil leaves, for garnish (optional)

1. In a small bowl, whisk the oil, rosemary, garlic, lemon juice, salt, and black pepper. Place the chicken in a storage container or resealable plastic bag and add 3 tbsp of the marinade. Reserve the remaining marinade. Close the container tightly and shake to coat the chicken. Refrigerate the chicken for at least 2 hours or up to 2 days.

2. Coat a grill rack or grill pan with cooking spray and preheat to medium-high. Grill the chicken until cooked through, about 3 minutes per side. Discard the marinade in the container. Transfer the chicken to a cutting board.

3. In a large bowl, toss the fennel, bell peppers, and lettuce. Thinly slice the chicken and add to the salad. Drizzle with the reserved marinade. Garnish with the basil (if using).

Per serving (1 cup) 264 Cal, 14 g Total Fat, 2 g Sat Fat, 520 mg Sod, 8 g Total Carb, 3 g Sugar, 3 g Fib, 27 g Prot.

Prep

min

Chicken scarpariello

Think of this scrumptious Italian American classic as chicken, three ways: juicy chicken thighs, lean meaty chicken breasts, and super-flavorful chicken sausages. Save the brining liquid from the pickled peppers for adding extra-zingy flavor to all pan sauces.

Cooking spray

4 bone-in, skinless chicken thighs (about 1⅓ lb)

2 bone-in, skinless chicken breasts (about 1½ lb), halved

1 tsp salt, divided

½ tsp black pepper

6 oz precooked Italian chicken sausages, sliced

1 tbsp olive oil

1 large red bell pepper, thinly sliced

1 medium onion, sliced

4 large garlic cloves, thinly sliced

1¼ cups no-salt-added chicken stock

8 whole pickled hot cherry peppers, quartered

2 tbsp white wine vinegar or 2 tbsp pickling brine from the cherry peppers

1 tsp dried oregano

1. Preheat the oven to 375°F. Coat a 12- to 14-inch ovenproof skillet with cooking spray and heat on medium. Season the chicken with ½ tsp salt and the black pepper. Add the chicken to the pan and cook until well browned on the bottom, 5 to 6 minutes. Turn the chicken and cook until lightly browned on the bottom, 3 to 4 minutes. Transfer the chicken to a large plate.

2. Off heat, coat the same skillet with cooking spray. Heat the pan on medium-high. Add the sausage and cook until browned, about 3 minutes, stirring occasionally. Transfer the sausage to the plate with the chicken.

3. Add the oil to the skillet and swirl to coat. Add the bell pepper and onion and cook for 3 minutes. Add the garlic and cook for 3 minutes, stirring often. Stir in the stock, scraping up the browned bits from the bottom of the pan. Stir in the cherry peppers, vinegar, oregano, and remaining ½ tsp salt. Bring to a boil over high heat.

4. Return the chicken and sausage to the skillet. Spoon some of the pan sauce on top of the chicken and sausage. Transfer the pan to the oven. Bake, uncovered, until an instant-read thermometer inserted into the thickest part of the breast pieces registers 165°F, 22 to 25 minutes.

Per serving (1 chicken piece and about 1 cup sauce) 265 Cal, 9 g Total Fat, 2 g Sat Fat, 752 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 38 g Prot.

beef & pork

Everything is on the menu at WW, including red meat. (Yep, pork is technically red meat.) Choose the leaner cuts and flavor-bomb them with all the herbs, spices, and marinades.

Makes a significant contribution to your nutritional goals; loaded with protein and vitamins B₆ and B₁₂.

3 oz of beef or pork

equals 20+ grams of protein

Incredibly flexible as the star of the plate or as a supporting cast member in veggie and grain bowls.

Impressive leftover performance, especially in salads, on sandwiches, and in tacos.

Adept in all kitchen operations, from grilling to roasting.

internal temp of fully cooked pork

145°F lean ground beef

=

Points® per 4-oz serving

Pair it Steak with sautéed mushrooms   grilled pork with peaches and basil  roast beef with horseradish mayo

Meats like beef and pork can vary widely in fat content. For the leanest cuts, seek out:

shop it prep it

Flank steak. Grilling, slicing for stir-frying, pan-searing (4 Points ® per 4-oz serving)

Sirloin (top or bottom). Grilling, slicing for stir-frying (3 Points per 4 oz)

Beef tenderloin. Roasting, grilling (4 Points per 4 oz)

Top round beef. Slicing for stir-frying, pan-searing (5 Points per 4 oz)

Pork tenderloin. Roasting, grilling, slicing for stir-frying (3 Points per 4 oz)

Pork loin roast. Roasting, grilling (4 Points per 4 oz)

Boneless pork top loin chops. Grilling, pan-searing (5 Points per 4 oz)

About 30 minutes before you start cooking, take the meat out of the fridge so it can lose some of its chill and cook more evenly throughout. Unwrap the meat and pat it dry to remove excess moisture.

Using a sharp knife or kitchen shears, trim off any visible solid fat before cooking.

If you notice that your beef or pork tenderloin has any silver skin (shiny white connective tissue) attached, remove it before cooking. Not only is it tough, but it also causes meat to curl up when cooked. To remove the silver skin, slide the tip of your knife between it and the meat, then slice the skin off horizontally, pulling it away from the meat.

cook it

. GRILL .

Preheat one side of the grill to high. Coat 1 steak with cooking spray and season with ½ tsp each salt and black pepper. Place the steak on the hotter side of the grill. Cook until grill marks appear, 2 to 5 minutes per side. Move the steak to the cooler side of the grill. Cook until desired doneness. Let rest for 10 minutes before slicing.

. ROAST .

Place 1 (12-oz) pork tenderloin on a sheet pan or in a roasting pan. Coat the pork with cooking spray and season with ½ tsp each salt and black pepper and seasonings like lemon pepper or barbecue rub. Roast the pork at 425°F until a meat thermometer registers 145°F, 20 to 25 minutes. Transfer the pork to a cutting board and let rest for 10 minutes before slicing.

.

. SAUTÉ

In a 12-inch skillet, heat 1 tbsp oil on medium. Add 1 onion (finely chopped) and cook until golden, about 6 minutes, stirring often. Add 2 garlic cloves (finely chopped) and cook for 1 minute. Add 1 lb ground beef and season with ½ tsp each salt and black pepper and spices like chili powder or Cajun seasoning. Cook until the meat is cooked through, 10 to 12 minutes, breaking the meat up with a wooden spoon.

. SLOW-COOK .

In a 12-inch skillet, heat 1 tbsp oil on medium-high. Season 3 lb boneless chuck steak (cubed) with 2 tsp salt and ½ tsp black pepper. Working in batches, brown the beef on two sides. Return all the beef to the skillet. Sprinkle with 2 tbsp all-purpose flour and stir in 1 cup red wine. Simmer until the wine reduces by half. Transfer the beef and wine to a slow cooker. Add 2 large onions (chopped) and 4 cups of root vegetables (cubed). Cover and cook until the beef is tender, 7 hours on Low or 4 hours on High.

4

Prep

Grilled spicy pork tenderloin with baby bok choy

Heat comes at you two ways in this pork-centric recipe: the smoky grill and a spicy drizzle of Asian-style chili-garlic sauce. Since your grill is already on, use it to cook the veggie side for the tastiest kind of multitasking.

Cooking spray

1½ tsp salt, divided

1 tsp garlic powder

1 tsp ground cumin

1 tsp chili powder

¼ tsp black pepper

1 lb pork tenderloin, trimmed

6 heads baby bok choy, halved lengthwise

1 tbsp toasted sesame oil

1 tbsp Asian chili-garlic sauce, plus more for serving

1. In a small bowl, combine 1 tsp salt, the garlic powder, cumin, chili powder, and black pepper. Rub the mixture all over the pork.

2. In a large bowl, toss the bok choy with the oil. Season with the remaining ½ tsp salt.

3. Coat a grill rack with cooking spray and preheat one side of the grill to high. Grill the pork until browned all over, 3 to 4 minutes per side. Move the pork to the cooler side of the grill. Cover and grill until an instant-read thermometer inserted into the center registers 145°F, turning occasionally. Transfer to a plate and let rest for 5 minutes.

4. While the pork rests, arrange the bok choy, cut-side down, on the hot side of the grill. Cook until the leaves are lightly charred, 3 to 4 minutes. Transfer to the cooler side of the grill. Cover and grill until the stems are tender, about 5 minutes. Transfer the bok choy to a platter.

5. Transfer the pork from the plate to a cutting board with a channel for collecting juices. Cut the pork into 16 slices. Pour any accumulated juices from the board and the plate into a small bowl. Add the chili-garlic sauce and stir to combine. Drizzle the pork and bok choy with the sauce. Serve with additional chili-garlic sauce.

Per serving (4 slices of pork and 3 bok choy halves) 196 Cal, 8 g Total Fat, 2 g Sat Fat, 1,075 mg Sod, 4 g Total Carb, 2 g Sugar, 2 g Fib, 26 g Prot.

Prep 30 min

Cook

1 hr, 10 min

Easy beef stew

One step we’ll never skip with stew is browning the meat first. It’s the best way to develop extra flavor, especially when using a lean cut like sirloin. To avoid overcrowding the pan (which can steam the beef), make sure your skillet is screeching-hot and sear the beef in batches.

1 lb lean beef sirloin, trimmed and cubed

½ tsp salt

½ tsp black pepper

1½ tsp plus 1½ tbsp allpurpose flour, divided 1½ tsp vegetable oil

1 onion, chopped

1 medium garlic clove, finely chopped

4 oz light beer

½ cup canned crushed tomatoes

1½ cups fat-free beef stock, divided

4 large carrots, thinly sliced

1 bay leaf

1 tsp dried thyme

1 cup frozen green peas

2 tbsp chopped fresh parsley, for garnish

1. Season the beef with the salt and black pepper, then toss in 1½ tsp flour. In a wide Dutch oven or heavybottomed pot, heat the oil on medium-high. Cook the beef until browned on one side, 5 to 8 minutes, turning occasionally. Transfer the beef to a bowl.

2. Reduce heat to medium. Add the onion and cook until softened, about 5 minutes. Add the garlic and cook until golden, about 1 minute. Add the remaining 1½ tbsp flour. Cook for 1 minute, stirring constantly.

3. Add the beer, tomatoes, 1 cup stock, carrots, bay leaf, and thyme. Return the beef to the pot. Bring to a simmer over medium-high heat. Cover and reduce heat to maintain a simmer. Cook until the meat is tender, about 1 hour. Add the remaining ½ cup stock if too much of the liquid evaporates. Stir in the peas. Cover and cook until the peas are hot. Discard the bay leaf. Garnish with the parsley.

Per serving (1⅓ cups) 264 Cal, 6 g Total Fat, 2 g Sat Fat, 688 mg Sod, 20 g Total Carb, 8 g Sugar, 5 g Fib, 30 g Prot.

Space the beef cubes out in the pot so they brown.

Add the flour to thicken the stew.

Add the beer, tomatoes, stock, carrots, and herbs.

Return the beef to the pot.

Heat to a simmer.

Pulled pork & cabbage sandwiches

No smoking: The convenience of a slow cooker turns lean tenderloin into pulled pork while a smoked paprika rub gives the pork flame-cooked flavor. Aside from sandwiches, tuck this pulled meat into tortillas for tacos or scatter it over crispy tostadas.

2 cups thinly sliced green cabbage, divided

2 medium red onions, thinly sliced, divided

¼ cup apple cider vinegar

¼ cup ketchup

¼ cup packed light brown sugar

2 tbsp tomato paste

2 tsp smoked paprika

1 tsp chili powder

1 tsp salt

½ tsp ground cumin

2 lb lean pork tenderloin, trimmed

8 plain hamburger buns, toasted

WHAT’S IN YOUR FRIDGE?

1. In a 5- or 6-quart slow cooker, combine 1 cup cabbage, half the onion, the vinegar, ketchup, brown sugar, tomato paste, and 2 tbsp water.

2. In a small bowl, mix the paprika, chili powder, salt, and cumin. Spread the seasoning mix on a sheet of parchment or wax paper. Roll the pork in the seasoning until coated on all sides, pressing to adhere the spices. Transfer the pork to the slow cooker and add any remaining seasoning from the parchment.

3. Cover the slow cooker with the lid. Cook until the pork is fork-tender, 6 to 8 hours on Low or 3 to 4 hours on High. Transfer to a cutting board.

4. When the pork is cool enough to handle, using 2 forks, shred the meat. Return the meat to the slow cooker and stir to combine with the cooking liquid. Spoon ¾ cup of the mixture onto the bottom of each bun. Top with the remaining cabbage and onion. Cover with the bun tops.

Per serving (1 sandwich) 316 Cal, 6 g Total Fat, 2 g Sat Fat, 685 mg Sod, 36 g Total Carb, 14 g Sugar, 2 g Fib, 29 g Prot.

Canadian bacon

Cheesy breakfast sandwiches

Sandwich scrambled eggs, shredded reduced-fat cheddar cheese, and Canadian bacon between heated frozen whole-grain waffles.

Lemony BLTs

Sear Canadian bacon until crispy. Stir lemon zest and juice into light mayonnaise and spread on bread slices. Layer with the bacon, sliced tomatoes, and green leaf lettuce.

7

Prep

20 min Cook

30 min

Serves

6

Linguine with tomato-meat sauce

Whip up this version of a simmered-all-day Sunday gravy any night of the week; it takes only half an hour to cook. Toss it with pasta, use it to make lasagna, or get creative and ladle this meat sauce over a baked potato.

8 oz whole-wheat

linguine

2 tsp olive oil

1 large onion, finely chopped

1 medium carrot, finely chopped

3 medium garlic cloves, finely chopped

1 lb (93% lean) ground beef

1 (28-oz) can crushed tomatoes in tomato purée

¾ tsp salt

¼ tsp crushed red pepper

½ tsp dried basil

6 tbsp grated

Parmesan

1. Cook the pasta according to the package directions. Reserve ½ cup of the cooking water before draining.

2. In a 12-inch nonstick skillet, heat the oil on mediumhigh. Add the onion, carrot, and garlic. Cook until the onion is tender, about 6 minutes, stirring frequently.

3. Add the beef to the skillet and cook until browned, 4 to 5 minutes, breaking up the meat with a wooden spoon. Stir in the tomatoes, salt, red pepper, and basil. Bring to a boil over high heat. Reduce heat to a simmer and cook until the sauce is slightly reduced, about 15 minutes.

4. Add the pasta and toss to coat, stirring in the reserved pasta cooking water as needed to thin the sauce. Before serving, sprinkle with the cheese.

Per serving (about ⅔ cup pasta, ⅔ cup sauce, and 1 tbsp cheese) 296 Cal, 10 g Total Fat, 4 g Sat Fat, 608 mg Sod, 30 g Total Carb, 5 g Sugar, 5 g Fib, 24 g Prot.

WHAT’S IN YOUR FRIDGE?

cooked steak

Steak salad

Toss thinly sliced steak with chopped romaine, halved cherry tomatoes, thinly sliced red onion, and light Greek vinaigrette dressing.

Steak fried rice

In a wok, heat canola oil on medium-high. Add frozen mixed vegetables and chopped steak. Drizzle with reduced-sodium soy sauce. Stir in cooked rice and let simmer until hot. Season with salt and black pepper.

Use up whatever other herbs you have (like cilantro, mint, or chives) in this chimichurri.

Check your steak for what direction the grain (the lines of the muscle) is going, and be sure to slice against that (perpendicular to) for the most tender bites.

Don’t be tempted to use the food processor for the herbs. You’re aiming for chopped, not puréed.

Flank steak with chimichurri sauce

Flank steak with chimichurri sauce

Prep 15 min Cook 15 min Serves 4

5 Consider the broiler an upside-down grill in this year-round recipe, but feel free to step outside to cook it alfresco during warmer-weather months. For this riff on Argentinian chimichurri sauce, we reduce the oil and up the fresh herbs for max flavor.

3 tbsp finely chopped fresh parsley

2 tbsp finely chopped scallions, darkgreen parts only

1 tbsp fresh lemon juice

1 tbsp olive oil

1 tbsp white wine or red wine vinegar

3 medium garlic cloves, 1 finely chopped, 1 cut into halves, and 1 peeled and smashed

½ tsp salt, divided

¼ tsp black pepper, divided

1 lb lean flank steak, trimmed, at room temperature

1. To make the sauce, in a small bowl, stir the parsley, scallions, lemon juice, oil, vinegar, finely chopped garlic, ¼ tsp salt, and ⅛ tsp black pepper.

2. Arrange an oven rack 4 inches from the broiler. Preheat the broiler on high. Line a sheet pan with foil.

3. Pat the steak dry with a paper towel. Rub both sides with the garlic halves. Season with the remaining ¼ tsp salt and ⅛ tsp black pepper. Transfer to the prepared pan. Broil the steak until browned, 4 to 6 minutes.

4. Turn the steak and broil until well-browned on the outside but pink in the center, 4 to 6 minutes. Transfer to a cutting board and let rest for 5 minutes. Thinly slice the steak against the grain. Serve with the sauce.

Per serving (3 oz steak and 1½ tbsp sauce) 198 Cal, 10 g Total Fat, 3 g Sat Fat, 358 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 25 g Prot.

See photograph on pages 118 to 119.

Prep 15 min

Smashed burger sliders

Unlike thick pub-style burgers, smashed burgers use the ultra-hot surface of a heavy skillet to achieve an irresistibly crispy crust on a thin patty. A fast food–style special sauce upgrades these to party-worthy status.

Cooking spray

¼ cup light mayonnaise

2 tbsp ketchup

1 tbsp Dijon or spicy brown mustard

1 lb (90% lean) ground beef

1 tsp salt, divided

1 tsp black pepper, divided

8 slider buns

4 lettuce leaves, torn into small pieces

4 Campari tomatoes or 2 large ripe plum tomatoes, sliced

8 thin red onion slices

16 pickle slices

1. In a small bowl, combine the mayonnaise, ketchup, and mustard.

2. Coat a 12-inch heavy skillet (preferably cast-iron) with cooking spray and heat on medium-high until very hot. Divide the beef into 8 portions and shape each into a ball. Transfer 4 balls to the hot pan. Using a stiff metal spatula, smash each ball into a very flat 3½-inch circle. Carefully press your thumb into the center of each patty to make an indent. (This will help prevent the patties from curling.) Season with ½ tsp each salt and black pepper. Cook the patties until browned on the bottoms, 2 to 3 minutes. Turn the patties, scraping the pan with the spatula to release them, and cook for 2 minutes. Repeat with the remaining beef, salt, and black pepper.

3. Spread each bun top and bottom with 1 tsp of the sauce. Divide the lettuce, tomatoes, onion slices, burgers, and pickles among the bun bottoms. Cover with the bun tops.

Per serving (1 slider) 250 Cal, 9 g Total Fat, 3 g Sat Fat, 675 mg Sod, 26 g Total Carb, 7 g Sugar, 2 g Fib, 15 g Prot.

See photograph on pages 122 to 123.

Soy-ginger marinade

In a baking dish, combine ⅓ cup soy sauce and 1 tbsp each dark brown sugar, finely chopped garlic, grated peeled fresh ginger, and rice vinegar. Add steak or pork tenderloin and refrigerate for 1 to 4 hours before pan-searing or grilling.

Smashed burger sliders

Bibimbap (Korean rice bowl)

The key to this classic Korean dish is the combo of different flavors and textures from the slightly spicy and sweet gochujang-based sauce to the sesame-scented beef to all the different vegetable toppings. Plus, what isn’t more delicious when you #putaneggonit?

Cooking spray

1 tbsp gochujang

1 tbsp rice vinegar

3 tsp toasted sesame oil, divided

2 tbsp reduced-sodium soy sauce

2 tsp light brown sugar

12 oz (96% lean) ground beef

3 medium garlic cloves, grated, divided

½ tsp salt, divided

3 cups mung bean sprouts

2 cups shredded carrots

10 oz spinach

4 large eggs

3 cups cooked brown rice

3 mini cucumbers, thinly sliced

2 tsp toasted sesame seeds, for garnish (optional)

1. In a small bowl, whisk the gochujang, vinegar, and 1 tsp oil. In another small bowl, stir the soy sauce, sugar, and 1 tsp oil.

2. Coat a 12-inch nonstick skillet with cooking spray and heat on medium-high. Cook the beef and two-thirds of the garlic until mostly browned, about 3 minutes, stirring and breaking up the meat with the back of a wooden spoon. Stir in the soy sauce mixture. Cook until the beef is coated, 2 to 3 minutes. Transfer the beef mixture to a bowl.

3. Add the bean sprouts to the same skillet. Cook until tender, 2 to 3 minutes, stirring occasionally. Stir in ½ tsp oil and ⅛ tsp salt. Transfer the sprouts to a second bowl. Add the carrots to the pan and cook until crisp-tender, about 3 minutes, stirring occasionally. Stir in ⅛ tsp salt. Transfer the carrots to a third bowl.

4. Off heat, coat the same skillet with cooking spray and heat on medium-high. Add the remaining garlic. Add the spinach and cook until wilted, 2 to 3 minutes, tossing often. Stir in the remaining ½ tsp oil and ¼ tsp salt. Transfer the spinach to a fourth bowl. Off heat, coat the same skillet with cooking spray and heat on medium-low. Crack the eggs into the pan and cook until desired doneness, 3 to 5 minutes.

5. Scoop ¾ cup rice into each of 4 shallow bowls. Top with the beef, bean sprouts, carrots, spinach, and cucumbers. Top each bowl with 1 egg. Garnish with the sesame seeds (if using). Drizzle the reserved gochujang sauce over the bowls.

Per serving (1 bowl) 547 Cal, 15 g Total Fat, 4 g Sat Fat, 939 mg Sod, 71 g Total Carb, 16 g Sugar, 14 g Fib, 39 g Prot.

Prep

min

Pork chops with creamy mustard sauce

A recipe that uses just one pan, is ready in under 30 minutes, and features a creamy sauce you’ll want to slurp up with a spoon—what more could you ask for? OK, maybe just a side of non-starchy veggies to round it all out.

4 (4-oz) boneless, center-cut pork loin chops (each about ½ inch thick)

¼ tsp salt

¼ tsp black pepper, divided

1 tsp canola oil

½ cup fat-free reduced-sodium chicken stock

½ cup finely chopped shallots

1 tbsp coarse-grain mustard

¼ cup reduced-fat sour cream

Finely chopped fresh chives, for garnish (optional)

1. Season the pork with the salt and ⅛ tsp black pepper. In a 12-inch nonstick skillet, heat the oil on medium-high. Add the pork and cook until browned and cooked through, about 3 to 4 minutes per side. Transfer to a plate and cover to keep warm.

2. Add the stock and shallots to the same skillet. Cook over medium heat until the shallots are tender, about 3 minutes, stirring often and scraping the browned bits from the bottom of the pan.

3. Remove the skillet from heat. Whisk in the mustard, sour cream, 2 tbsp water, and remaining ⅛ tsp black pepper. Spoon the mustard sauce over the pork. Garnish with chives (if using).

Per serving (1 pork chop and 2 tbsp sauce) 229 Cal, 11 g Total Fat, 4 g Sat Fat, 311 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 27 g Prot.

Pan-seared pork chops

recipe

Rub 4 boneless pork top loin chops with a mixture of 1 tsp each smoked paprika, ground cumin, and onion powder and ½ tsp salt. Arrange the pork chops on a sheet pan lined with foil, then broil until cooked through, 4 to 6 minutes per side.

SKILLS

Beef tenderloin with sweet onion & rosemary jus

Prep

A delicious, easy-to-make main dish that’s impressive, low in Points® , and crowd-pleasing? Nope, not a unicorn, but beef tenderloin. This lean but melt-in-your-mouth cut is a splurge, so here’s a simple recipe for making the most of it.

3 garlic cloves, finely chopped 4 tsp finely chopped fresh rosemary, divided

1 lb beef tenderloin, trimmed 1 tsp salt

¾ tsp coarsely ground black pepper, divided 1 tsp olive oil

1 large sweet onion, thinly sliced 1 cup beef stock

1. Preheat the oven to 425°F. In a small bowl, combine the garlic and 2 tsp rosemary. Pat the beef dry with paper towels. Cut about 8 slits (⅓ inch wide by ⅓ inch deep) all over the tenderloin. Stuff the slits with the garlic mixture, reserving any remaining garlic. Brush off any excess garlic from the outside of the beef. Season the beef with the salt and ½ tsp black pepper.

2. In a 12-inch nonstick ovenproof skillet, heat the oil on medium-high. Add the beef and cook until well browned on all sides, 5 to 7 minutes, turning occasionally. Remove the pan from heat.

3. Scatter the onion and the remaining garlic mixture around the beef in the skillet. Sprinkle with 1 tsp rosemary and remaining ¼ tsp black pepper. Stir the onion with the pan drippings until coated. Transfer the skillet to the oven.

4. Roast until an instant-read thermometer inserted into the center of the beef registers 135°F for medium-rare, 25 to 30 minutes, stirring the onion twice during cooking. (The skillet handle will be hot.) Transfer the beef to a cutting board and let rest for 10 minutes.

5. Meanwhile, place the skillet with the onion on the stovetop. Stir in the stock, scraping up any browned bits on the bottom of the pan. Bring to a simmer over medium-high heat. Cook for 1 minute, then remove from heat. Stir in any juices from the beef and the remaining 1 tsp rosemary. Simmer the jus for 1 minute more. Transfer to a bowl or gravy boat. Slice the beef into 8 thin slices. Serve with the jus.

Per serving (2 slices of beef and about ¼ cup jus) 162 Cal, 6 g Total Fat, 2 g Sat Fat, 664 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 20 g Prot.

There’s a reason it’s called the catch of the day. This zero Points® protein cooks up in minutes, is loaded with vitamins, and is a blank slate for all kinds of decadent flavors.

FACTS FIGURES

Helps maximize your intake of heart-healthy omega-3 fatty acids, a better-for-you unsaturated fat.

Comfortable at fancy dinners (loves to be dressed in rich, creamy sauces) and casual ones (a light spritz of lemon juice is all that’s needed)

Quick-cooking and well adapted to both the freezer and the pantry

seafood 2

Shellfish are loaded with zinc and phosphorus, supporting immune function and regulating metabolic processes.

1

. 1 01 . . salmon . tracked fish in the WW app

3 oz recommended number of servings per week (per the American Heart Association)

equals 1 serving of fish, shrimp, or shellfish

Pair it Crab and corn chowder with bacon . salmon over soba noodles with ginger dressing . crispy air-fried cod with tartar sauce

When buying salmon, you may have a choice between farm raised and wild caught. Farmed salmon is paler in color and fattier. Wild salmon is leaner, darker pink, and usually more expensive. Because of the difference in fat content, the two types actually have different Points® values. (Wild is lower.)

Frozen seafood is a convenient, often economical option. It has the same nutritional value as fresh. In many cases, even fish being sold fresh at the store has been previously frozen — with shrimp, this is nearly always true. Frozen shrimp, as well as fresh, is sold in different sizes: e.g., 16 or 20 count, where the number refers to how many shrimp make up a pound.

shop it prep it

Give shellfish like mussels and clams a quick scrub under cold water before cooking. Fish and shrimp should be pat dry with paper towels before seasoning and cooking.

Fish fillets are sold boneless, but a few strays may turn up. Run your hand over the fish, and if you feel any little bones poking through, use tweezers to pull them out.

Thaw frozen seafood in the fridge on a plate overnight, or place it in a resealable plastic bag and submerge in cool water for about 30 minutes.

cook it

. BROIL .

Arrange an oven rack 6 inches from the broiler. Preheat the broiler. Line a sheet pan with foil. Arrange 4 salmon fillets, skin-side down, on the pan, spacing them at least 1 inch apart. Lightly coat the tops of the fish with cooking spray. Season with ½ tsp salt and ¼ tsp black pepper. Broil the fish until the outside is browned and the center is cooked to desired doneness, 10 to 15 minutes.

.

. GRILL

Off heat, coat a grill rack or grill pan with cooking spray. Preheat the grill to medium-high or the grill pan on high. Coat 4 pieces of fish with cooking spray and season with ½ tsp salt and ¼ tsp black pepper. Grill until grill marks appear and the fish releases easily from the grill rack. Turn the fish over and grill until desired doneness, 3 to 5 minutes.

. PAN-SEAR .

Coat a 12- to 14-inch nonstick skillet with cooking spray and heat on medium-high. Pat 1 lb peeled, deveined shrimp dry and season with ¾ tsp Cajun seasoning. Working in batches if necessary, add the shrimp to the hot pan in a single layer and cook until the edges of the shrimp turn opaque. Turn the shrimp over and cook until just cooked through, 30 seconds to 1 minute.

. BAKE .

Preheat the oven to 425°F. Coat a large baking dish with cooking spray. Arrange 4 fish fillets in the baking dish in a single layer and coat the tops with cooking spray. Season with ½ tsp salt and ¼ tsp black pepper. Bake until the fish is opaque in the center, 15 to 20 minutes, depending on the thickness of the fillets. Serve with lemon wedges.

Lemony pasta with spring peas & shrimp

Freshly shelled peas (and a garnish of pea shoots) are lovely. Even lovelier?

Frozen peas; sometimes, they’re even sweeter and less starchy than fresh ones. That’s code for: Make this any time of year.

6 oz chickpea or lentil pasta

2 tsp olive oil, divided

1 lb peeled, deveined shrimp (26 to 30 total)

½ tsp salt, divided, plus more for salting the pasta water

½ tsp black pepper, divided

3 shallots, finely chopped (about ¾ cup)

1 cup fresh peas or thawed frozen peas

¼ cup chopped fresh chives, plus more for garnish

¼ cup reduced-fat cream cheese, at room temperature

2 tsp finely grated lemon zest (from about 2 lemons), plus lemon wedges for serving

1. Bring a medium pot of generously salted water to a boil. Cook the pasta according to the package directions.

2. Meanwhile, in a 12-inch nonstick skillet, heat 1 tsp oil on medium-high. Add the shrimp and season with ¼ tsp salt and ¼ tsp black pepper. Cook until the shrimp are just cooked through, about 3 minutes, tossing once. Transfer the shrimp to a bowl.

3. In the same skillet, heat the remaining 1 tsp oil on medium. Add the shallots and cook, until softened, about 3 minutes, stirring occasionally and scraping up the browned bits from the bottom of the pan. Add the peas and cook until tender and heated through, about 1 minute. Remove the pan from heat.

4. Reserve 1 cup of the pasta cooking water, then drain the pasta. Add the pasta and ⅓ cup of the reserved cooking water to the skillet. Add the shrimp, chives, cream cheese, lemon zest, and the remaining ¼ tsp salt and ¼ tsp black pepper and toss to combine. Add more cooking water if the pasta is too dry.

5. Divide the pasta among 4 bowls. Garnish with additional chopped chives. Serve with the lemon wedges.

Per serving (1½ cups) 312 Cal, 7 g Total Fat, 3 g Sat Fat, 985 mg Sod, 37 g Total Carb, 3 g Sugar, 2 g Fib, 23 g Prot.

Sheet-pan miso salmon with veggies

Another easy sheet-pan dinner to the rescue—this time with a sticky, savory glaze that complements the rich salmon, plus enough fiber-filled green vegetables to satisfy.

Cooking spray

1 tbsp canola oil

2 tsp toasted sesame oil, divided

2 (6-oz) heads baby bok choy, halved lengthwise

12 oz broccoli, cut into long florets

½ tsp salt

4 (5-oz) skin-on salmon fillets

2 tbsp white miso

2 tsp honey

1½ tsp rice vinegar

2 medium scallions, thinly sliced, for garnish

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

2. In a medium bowl, combine the canola oil and 1 tsp sesame oil and lightly brush all over the bok choy. Arrange the bok choy, cut-side down, on one end of the pan. Add the broccoli to the bowl and toss to coat with the remaining oil in the bowl. Arrange the broccoli on the other end of the pan. Season the vegetables with the salt. Arrange the fish, skin-side down, in the center of the pan.

3. In a small bowl, stir the miso, honey, vinegar, and remaining 1 tsp sesame oil. Generously brush the miso mixture over the fish. Roast until the vegetables are crisp-tender and the fish is opaque in the center, about 15 minutes. Garnish with the scallions.

Per serving (1 fillet, 1 bok choy half, and about ⅔ cup broccoli) 300 Cal, 13 g Total Fat, 2 g Sat Fat, 757 mg Sod, 13 g Total Carb, 7 g Sugar, 4 g Fib, 34 g Prot.

WHAT’S IN YOUR FRIDGE?

smoked salmon

Niçoise salad

Arrange salmon, pitted olives, cooked potatoes, and cooked green beans on top of Bibb lettuce. Drizzle with light red wine vinaigrette.

Brunch pitas

Toast pitas. Spread with reduced-fat cream cheese. Top with salmon and thinly sliced radishes.

Prep

min

min

Roasted cod with orange-olive relish

Versatile cod is the perfect canvas for this bold topping that hits all the right notes: sweet, salty, crunchy, tangy, and briny. If you can’t find Castelvetrano olives, use pitted Manzanilla ones instead.

Cooking spray

4 (6-oz) Atlantic cod fillets

¾ tsp salt, divided

¼ tsp black pepper

1 tbsp olive oil

¼ cup very thinly sliced red onion

2 medium oranges

12 Castelvetrano olives, pitted and coarsely chopped

¼ cup torn fresh parsley leaves

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

2. Arrange the fish on the pan and season with ½ tsp salt and the black pepper. Drizzle the oil over the fish. Roast until the fish flakes easily with a fork, 8 to 10 minutes.

3. Meanwhile, place the onion in a strainer and rinse with cold water. Drain well. Using a sharp paring knife, cut the peel and white pith from the oranges. Working over a medium bowl, cut between the membranes to release the orange sections and squeeze the juice from the membranes. Add the onion, olives, parsley, and remaining ¼ tsp salt to the bowl. Serve the fish with the relish.

Per serving (1 fillet and ½ cup relish) 235 Cal, 7 g Total Fat, 1 g Sat Fat, 675 mg Sod, 10 g Total Carb, 7 g Sugar, 2 g Fib, 31 g Prot.

step-by-step

Arrange the fish on a lined sheet pan.

Rinse the raw onion to tame its sharp bite.

Cut the oranges between the membranes.

Spoon the relish over the fish before serving.

Sicilian spaghetti with tuna & capers

We love a pasta recipe where the sauce is made in the time it takes to boil the spaghetti. Keeping pantry stars like jarred peppers, capers, and canned tuna around means you need only a few ingredients to whip up an Italian seaside-inspired dish. Now, that’s amore.

8 oz whole-wheat spaghetti

2 tbsp plus 2 tsp olive oil, divided

3 large garlic cloves, thinly sliced ¼ tsp crushed red pepper, plus more for serving

2 (4.5-oz) cans tuna in water, drained 1½ cups sliced roasted red peppers

2 tbsp drained capers

½ tsp salt, plus more for salting the pasta water

½ cup chopped fresh parsley

1 tsp finely grated lemon zest, plus 1½ tbsp juice

1. Bring a large pot of generously salted water to a boil. Cook the pasta according to the package directions.

2. Meanwhile, in a 12-inch nonstick skillet, heat 2 tsp oil on medium-low. Add the garlic and crushed red pepper and cook until golden, 2 to 4 minutes, stirring frequently. Stir in the tuna, breaking it up with a wooden spoon. Stir in the roasted peppers, capers, and salt and cook just until heated through, about 2 minutes.

3. Reserve 1 cup of the pasta cooking water. Drain the pasta and add to the skillet. Add about ½ cup of the cooking water and toss to coat. Stir in the parsley, lemon zest and juice, and remaining 2 tbsp oil and toss until well combined. Serve the pasta with more crushed red pepper.

Per serving (1½ cups) 398 Cal, 12 g Total Fat, 2 g Sat Fat, 872 mg Sod, 50 g Total Carb, 5 g Sugar, 7 g Fib, 22 g Prot.

Maple-glazed salmon

In a small bowl, combine 3 tbsp grainy mustard and 2 tsp maple syrup, then brush all over 4 salmon fillets. Roast in a 400°F oven until the fish is cooked to desired doneness, about 15 minutes.

Seaweed snacks come in different flavors. Try wasabi, sesame, or barbecue.

Salmon & avocado rice bowl

Whole grains, like brown rice, can take

while

cook,

make

refrigerate

Kimchi brings a zingy touch, but for a less spicy alternative, sub in thinly sliced cukes tossed in rice vinegar.

More inspo than strict recipe, this dish can be made a million ways using different proteins, grains, or veggies.

Prep 5 min Cook

2 min

Serves

1

Salmon & avocado rice bowl

Not all social media–inspired recipes deserve the hype, but the ease of this one—plus the magical combo of savory, spicy, and creamy flavors—gets a double tap from us. The ice cube might seem random, but it helps steam the rice so that it stays moist and fluffy when reheated.

3 oz cooked salmon

⅔ cup cooked brown rice

1 ice cube

1 tsp reduced-sodium soy sauce

¼ avocado, finely chopped

2 tsp light mayonnaise

1 tsp sriracha

10 snack-size roasted seaweed sheets with sea salt, for serving

2 tbsp kimchi, for serving (optional)

1. Using a fork, in a microwavable bowl, flake the fish. Top the fish with the rice and place the ice cube on top of the rice. Cover the bowl with parchment paper. Microwave on High until the fish and rice are thoroughly heated, about 1½ minutes. Remove any remaining ice.

2. Drizzle the soy sauce over the rice bowl and stir to combine. Top with the avocado, mayonnaise, and sriracha. Serve with the seaweed sheets and kimchi (if using).

Per serving (1 bowl) 462 Cal, 23 g Total Fat, 4 g Sat Fat, 622 mg Sod, 40 g Total Carb, 2 g Sugar, 7 g Fib, 24 g Prot.

See photograph on pages 142 to 143.

2-sentence recipe

California nori rolls

Top a seaweed sheet with smashed avocado, imitation crab, cucumber matchsticks, and scallions. Roll up and serve with soy sauce for dipping.

1

Grilled tuna with green herb sauce

Prep

min

Moving the tuna directly from the grill onto the pile of herbs wilts them slightly, while any juices from the fish mix and mingle to help create a rustic condiment. You can swap out the parsley and tarragon for other herbs like chives, cilantro, thyme, or oregano.

Cooking spray

4 (6-oz) tuna steaks

¾ tsp salt, divided

¼ tsp black pepper

1 small shallot, chopped

⅓ cup coarsely chopped fresh parsley

1 tbsp coarsely chopped fresh tarragon

1 tbsp olive oil

2 tsp white wine vinegar

1. Coat a grill rack or large grill pan with cooking spray. Preheat the grill to high.

2. Season the fish with ½ tsp salt and the black pepper. Combine the shallot, parsley, and tarragon on a large cutting board and finely chop together.

3. Coat the fish with cooking spray and transfer to the grill. Cook until grill marks appear but the fish is still rare to medium-rare, about 2 minutes per side.

4. Stir the oil, vinegar, and remaining ¼ tsp salt into the herb mixture on the cutting board. Place the hot tuna steaks on top of the herbs. Slice the steaks on top of the herbs. Transfer the tuna to a serving platter. Spoon the herb sauce on top.

Per serving (1 tuna steak and about 1 tbsp sauce) 222 Cal, 4 g Total Fat, 1 g Sat Fat, 441 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 42 g Prot.

See photograph on pages 146 to 147.

WHAT’S IN YOUR FRIDGE?

cooked shrimp Easy summer rolls

Arrange sliced shrimp down the center of a soaked sheet of rice paper. Top with shredded carrot, cabbage, and fresh cilantro. Roll up and serve with peanut sauce for dipping.

Simple ceviche

Toss chopped shrimp with chopped avocado, finely chopped onion, lime juice, and chopped fresh cilantro. Season with salt.

Grilled tuna with green herb sauce

Prep 15 min

Cook

10 min

Marinate

15 min

Serves

4

Tandoori-grilled shrimp skewers

We slathered our shrimp in a thick yogurt marinade: (1) It adds plenty of tang; (2) it helps spices like cumin and coriander cling better. Serve with grilled zucchini, onions, and tomatoes dusted with the same seasonings to wrap it all up in a culinary bow.

Cooking spray

⅓ cup plain nonfat Greek yogurt

1½ tsp fresh lemon juice

1½ tsp olive oil

1½ tsp salt

1 tsp curry powder

1 tsp garlic powder

1 tsp ground coriander

1 tsp ground cumin

½ tsp ground ginger

1 lb peeled, deveined extra-large shrimp

2 tbsp chopped fresh cilantro, for garnish

1. In a large bowl, combine the yogurt, lemon juice, oil, salt, curry powder, garlic powder, coriander, cumin, and ginger. Add the shrimp and toss to coat. Marinate for 15 minutes at room temperature, or cover and refrigerate for up to 2 hours.

2. Divide the shrimp among 4 metal or wooden skewers. (If using wooden skewers, soak for 20 minutes before use.)

3. Off heat, coat a grill rack with cooking spray. Preheat the grill to medium-high. Grill the skewers until the shrimp are cooked through and slightly firm, 2 to 3 minutes per side, flipping once. Garnish with the cilantro.

Per serving (1 skewer) 113 Cal, 3 g Total Fat, 1 g Sat Fat, 1,373 mg Sod, 3 g Total Carb, 1 g Sugar, 0 g Fib, 18 g Prot.

Sole meunière

5

Prep

10 min Cook

10 min

Serves

4

This classic French recipe is elegant but also quick and easy, our favorite kind of fancy. Browned butter is the low-key hero of this simple dish, turning nutty when toasted in a skillet.

1 tbsp drained capers

1 tbsp finely chopped fresh parsley leaves

½ tsp finely grated lemon zest, plus 1 tbsp juice

4 (4-oz) sole fillets

½ tsp salt

¼ tsp black pepper

2 tbsp all-purpose flour, divided

3 tbsp unsalted butter, divided

1. In a small bowl, stir the capers, parsley, and lemon zest and juice.

2. Pat the fish dry with paper towels. Season the fish with the salt and black pepper. Sprinkle 1 tbsp flour over the fish. Rub the flour to coat the entire surface of the fillets with a thin, even layer. Turn the fish over and repeat with the remaining 1 tbsp flour.

3. In a 12-inch nonstick skillet, melt 2 tbsp butter over medium heat, swirling the pan until the foam subsides. Add the fish and cook until lightly browned on the bottom, about 3 minutes. Carefully turn the fish. Continue to cook until the fish flakes easily with a fork, 2 to 3 minutes more. Transfer the fish to a platter.

4. Add the remaining 1 tbsp butter to the same skillet and cook until lightly browned, 1 to 2 minutes, swirling the pan often. Stir in the lemon mixture until well combined. Remove the pan from heat. Pour the sauce over the fish.

Per serving (1 fillet and about 1 tbsp sauce) 172 Cal, 11 g Total Fat, 6 g Sat Fat, 629 mg Sod, 4 g Total Carb, 0 g Sugar, 0 g Fib, 15 g Prot.

WHAT’S IN YOUR FRIDGE?

anchovies

Pantry pasta

In a nonstick skillet, heat olive oil on medium. Add chopped anchovies and chopped shallot. Cook until the shallot is golden and the anchovies begin to break down. Toss with cooked whole-wheat pasta and drained capers.

Caesarish dressing

In a medium bowl, mash together anchovies and grated garlic. Whisk in Dijon mustard, light mayonnaise, and lemon juice.

SKILLS

San Francisco fisherman’s stew

2

Prep

25 min

Cook

3 hr

Serves

4

A recipe that’s dinner party–worthy plus set-it-and-forget-it simple? Yes, it does exist. Putting the seafood in for just the last 10 minutes of cooking guarantees it doesn’t overcook and means you can make most of this dish ahead, then finish it in just 10 minutes before serving.

1 (28-oz) can whole tomatoes in purée

1 (14.5-oz) can chicken stock

1 small fennel bulb, chopped, plus ¼ cup chopped fronds for garnish

1 small onion, chopped

1 small carrot, chopped

2 large garlic cloves, finely chopped

1 tbsp drained capers

2 tsp chopped fresh thyme, plus whole leaves for garnish

1 tsp dried oregano

⅛ tsp crushed red pepper

¾ lb halibut, cod, or striped bass fillets, cut into ¾-inch chunks

¾ lb peeled, deveined shrimp

½ tsp salt

4 tsp olive oil

1. Using your hands, crush the whole tomatoes into small pieces, or use kitchen scissors to snip them into bits.

2. In a 6-quart slow cooker, combine the tomatoes and juices, stock, fennel bulb, onion, carrot, garlic, capers, chopped thyme, oregano, and red pepper. Cover and cook for 6 hours on Low or 3 hours on High. (The stew can be kept on Warm for up to 3 hours.)

3. Stir the fish and shrimp into the slow cooker. Cover and cook until the shrimp are just opaque in the centers, about 10 minutes on Low. Season with the salt. Divide the stew among 4 bowls and drizzle each with 1 tsp oil. Garnish with the thyme leaves and fennel fronds.

Per serving (about 2 cups) 250 Cal, 7 g Total Fat, 1 g Sat Fat, 1,611 mg Sod, 17 g Total Carb, 9 g Sugar, 5 g Fib, 31 g Prot.

grains

No-carb diet? No need. When you choose whole grains over refined ones, you’re getting loads more fiber, protein, vitamins, and minerals, so feel free to go with the grain.

Accept no imitation: A grain is whole when it includes the bran, germ, and endosperm.

Higher fiber in whole grains means more filling, more satisfying, better-fordigestive-health.

Incredibly flexible! Available with gluten (wheat, farro, barley, bulgur, rye, wheat berries) and without (brown rice, corn, oats, quinoa, buckwheat, millet, sorghum, amaranth).

Detail oriented: Look for “gluten-free oats” on the package. Naturally GF oats might contain trace amounts of gluten from processing.

*More than an egg!

18.3%

of bulgur equals pure fiber, the highest % of all whole grains

time it takes to steam corn on the cob in the microwave

Pair

salad with cucumbers, bell peppers, and tomatoes

farro with lemon and Parmesan

wheat berries with thyme and dried cranberries

shop it

If you’re looking for foods made with whole grains, check for the Whole Grain Stamp (issued by the Whole Grains Council and certified by a third party) on the package. This stamp means that the product contains at least half the daily recommended amount of whole grains per serving.

Even though whole grains are a pantry staple, it doesn’t mean they can live forever on your cabinet shelf, so don’t buy more than you’d cook within 3 months. Because they aren’t refined, whole grains and whole-grain flours can “go bad” due to the oils contained in the bran and the germ: They won’t make you sick, but old grains won’t cook up right and will taste bitter and oily.

Another option? Store grains in your freezer for up to 6 months.

prep it

Put your grains in a fine-mesh sieve or colander and give them a thorough rinsing under cold water before cooking. You’ll know you’re done when the water runs clear.

Because many whole grains still include their fiberpacked bran (which creates a natural barrier), they can take longer to cook, especially ones like steel-cut oats, barley, wheat berries, or wild rice. To reduce cooking time, soak them in cool water on your countertop for a few hours or overnight. Drain and refresh the water before cooking.

For extra flavor, toast uncooked brown rice, oats, farro, bulgur, or wheat berries in a dry skillet until nutty and fragrant, stirring often.

cook it

. FARRO .

In a fine-mesh sieve or colander, thoroughly rinse and drain 1¼ cups whole-grain farro. Bring a medium pot of water and ¼ tsp salt to a boil over high heat. Stir in the farro. Reduce heat to medium. Cook the farro just until tender but still chewy, about 30 minutes, stirring occasionally. Drain well. To keep in the refrigerator, let cool completely and store in an airtight container for up to 1 week.

. QUINOA .

In a fine-mesh sieve or colander, thoroughly rinse and drain 1 cup quinoa. In a medium saucepan, combine the quinoa, 1½ cups water, and ¼ tsp salt and bring to a boil over high heat. Reduce heat to low. Cover and cook for 15 minutes. Remove from heat. Cover and let stand for 10 minutes. Fluff with a fork.

. BROWN RICE .

In a large pot, bring 6 cups water to a boil over high heat. In a fine-mesh sieve or colander, thoroughly rinse and drain 1 cup medium- or long-grain brown rice. Stir the rice into the boiling water and cook for 30 minutes, stirring occasionally and adjusting heat to maintain a boil. (Don’t let the water boil over.) Remove the pot from heat. Drain the partially cooked rice and return to the pot. Cover and let stand for 10 minutes off the heat.

Fluff with a fork.

. BARLEY .

Thoroughly rinse and drain 1 cup hulled barley. In a 2-quart glass or ceramic baking dish, combine the barley, 2½ cups boiling water, and ¼ tsp salt. Cover tightly with foil and bake in a 375°F oven until the barley is tender, about 1 hour. Fluff with a fork. To keep in the refrigerator, let cool completely and store in an airtight container for up to 1 week.

Whole-wheat spaghetti carbonara

Prep 15 min

Cook

min

More than the sum of its parts, this five-ingredient (not including salt and pepper) Roman pasta is easy to throw together any night of the week. Level up by using a mix of sharp Parmesan and sheep’s-milk pecorino.

8 oz whole-wheat spaghetti

4 slices center-cut bacon, chopped

1 medium garlic clove, peeled and smashed

1 large egg, beaten

1 large egg white, beaten

¼ cup plus 2 tbsp grated Parmesan

½ tsp salt

¼ tsp black pepper

1. Cook the pasta according to the package directions. Reserve ¼ cup pasta cooking water and drain the pasta.

2. Meanwhile, heat a 12-inch deep nonstick skillet on medium-low. Add the bacon and garlic and cook until crispy and browned, 4 to 6 minutes, stirring often. Remove the pan from heat. Discard the garlic.

3. Add the pasta to the skillet and toss with the bacon. Add the egg, egg white, cheese, salt, and black pepper and toss to coat. Serve immediately.

Per serving (about 1 cup) 285 Cal, 7 g Total Fat, 3 g Sat Fat, 611 mg Sod, 43 g Total Carb, 0 g Sugar, 6 g Fib, 15 g Prot.

WHAT’S IN YOUR FRIDGE?

cooked brown rice

Chicken & rice soup

In a pot, combine chicken stock, frozen mixed vegetables, and rice. Bring to a simmer. Stir in shredded rotisserie chicken and lemon juice and cook until heated through.

Grain bowl

Place baby spinach in a microwavable bowl and top with rice. Cover and microwave until the rice is warm. Top with diced tomatoes, sliced hard-boiled egg, and a dollop of red pepper hummus.

Prep

min

Farro risotto with butternut squash

We swap Arborio rice for whole-grain farro to up the vitamins, minerals, and fiber of the original. To avoid wrestling with your butternut squash when peeling it, pop it in the microwave for a minute to soften the skin.

¾ cup farro

1 tsp olive oil

1 tsp unsalted butter

2 cups finely chopped peeled butternut squash

1 small onion, finely chopped

tsp salt

2 tsp finely chopped garlic

¼ cup dry white wine

3 cups reduced-sodium chicken stock, divided

¼ cup grated Parmesan

1 tbsp chopped fresh sage

¼ tsp black pepper

1. In a medium bowl, cover the farro with cool water. Let soak on the counter for 20 to 30 minutes, then drain well.

2. In a large saucepan, heat the oil and butter on medium. Add the squash, onion, and salt. Cook until the squash begins to soften, 5 to 6 minutes, stirring often. Add the garlic and farro and cook for 1 to 2 minutes, stirring often. Add the wine. Increase heat to medium-high. Cook until the wine is mostly evaporated.

3. Add 1 cup stock and cook until almost all absorbed, stirring often. Add the remaining stock by ½ cupfuls, stirring to absorb the stock before adding more, and cook until the farro is tender and cooked through, about 20 minutes. Stir in the cheese, sage, and black pepper.

Per serving (¾ cup) 222 Cal, 5 g Total Fat, 2 g Sat Fat, 770 mg Sod, 35 g Total Carb, 5 g Sugar, 6 g Fib, 10 g Prot.

Cheater’s tabbouleh

Pour 2½ cups boiling water over 1¼ cups toasted bulgur and cover with plastic wrap for 30 minutes. Drain excess water and stir in 1 cup each chopped cucumber and pico de gallo.

7

Prep

Cook

Stuffed peppers with quinoa & chickpeas

This vegetarian dish is anything but boring with the help of briny olives and feta, not to mention a pop of fresh herb flavor from pesto. Chickpeas and quinoa mean there’s also plenty of protein to satisfy.

Cooking spray

1 tsp olive oil

1 small onion, chopped

1 medium garlic clove, finely chopped

1 (14.5-oz) can Italian-style diced tomatoes

1 cup red quinoa, rinsed well

½ tsp salt

4 red bell peppers

1 cup canned chickpeas, rinsed and drained

10 pitted medium Kalamata olives, chopped

1½ tbsp pesto

⅓ cup crumbled reduced-fat feta

1. Preheat the oven to 375°F. Coat a large baking dish with cooking spray.

2. In a medium saucepan, heat the oil on medium. Add the onion and cook until softened, about 5 minutes, stirring often. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the tomatoes, quinoa, salt, and 1 cup water. Bring to a boil over high heat. Reduce heat to low. Cover and simmer until the quinoa is tender, about 15 minutes.

3. Cut the tops off the bell peppers. Remove the ribs and seeds. Cut a thin slice off the bottom of each pepper so it sits flat. Stir the chickpeas, olives, and pesto into the quinoa. Spoon 1 cup of the quinoa mixture into each pepper. Transfer the peppers to the prepared dish.

4. Bake the peppers for 25 minutes. Top with the cheese. Bake until the cheese melts, about 5 minutes.

Per serving (1 stuffed pepper) 323 Cal, 10 g Total Fat, 3 g Sat Fat, 758 mg Sod, 48 g Total Carb, 8 g Sugar, 9 g Fib, 14 g Prot.

step-by-step

Add the water to the quinoa mixture and bring to a boil.

Cut the tops off the peppers. Remove the ribs and seeds.

Cut thin pieces off the bottoms so they sit flat.

Stuff the peppers with the quinoa mixture.

All out of parchment? Line the pan with foil and coat with baking or cooking spray to create a similar nonstick surface.

Molasses is what makes brown sugar brown. For a more intense, almost smoky flavor, choose dark brown sugar. For a milder one, go with light brown sugar.

Swap out chocolate chips for peanut butter chips, or stir in chopped dark chocolate and a teaspoon of espresso powder for a mocha-like spin.

Baked chocolate chip oatmeal bars

Prep

min

Baked chocolate chip oatmeal bars

Applesauce is the secret to these moist bars made without a drop of oil or butter. Grab one for breakfast on the run, or cut each piece in half as a sweet snack. Keep ’em on your countertop for 5 days.

2 large eggs

1 cup plain unsweetened almond milk

½ cup unsweetened applesauce

3 tbsp packed brown sugar

1 tsp vanilla extract

2½ cups old-fashioned oats

1 tsp baking powder

¼ tsp plus ⅛ tsp salt

⅓ cup semisweet chocolate chips

1. Preheat the oven to 400°F. Line an 8-inch square baking pan with parchment paper.

2. In a large bowl, whisk the eggs, milk, applesauce, sugar, and vanilla. Stir in the oats, baking powder, and salt until well combined. Fold in the chocolate. Transfer the oats mixture to the prepared pan. Bake the oatmeal until lightly browned around the edges and fully set, 25 to 30 minutes. Cut into 6 pieces.

Per serving (1 piece) 238 Cal, 8 g Total Fat, 3 g Sat Fat, 277 mg Sod, 38 g Total Carb, 15 g Sugar, 4 g Fib, 7 g Prot.

See photograph on pages 164 to 165.

Cocoa berry overnight oats

In a medium jar, combine ⅓ cup old-fashioned oats, ⅓ cup unsweetened almond milk, 1 tsp cocoa powder, and 1 banana (mashed), then top with ¼ cup chopped berries and 1 tbsp unsweetened coconut. Cover and refrigerate overnight.

Prep 10 min

Cook

35 min

Serves

8

Whole-wheat pasta bake with sausage & broccoli rabe

This cozy pasta dish pairs the bitterness of broccoli rabe with the rich savoriness of turkey sausage. You can make this ahead: After topping it with the cheeses, cover and refrigerate up to overnight, and then pop in the oven for 25 minutes before serving.

Cooking spray Salt, for the pasta water

12 oz whole-wheat rotini

1 lb broccoli rabe, trimmed and cut into 1-inch pieces

12 oz Italian turkey sausage, casings removed

4 large garlic cloves, finely chopped

2½ cups fat-free marinara sauce

1½ cups shredded part-skim mozzarella ¼ cup grated Parmesan

1. Preheat the oven to 375°F. In a large pot of generously salted water, cook the pasta for 8 minutes, stirring occasionally. Stir in the broccoli rabe. Cook until the pasta is almost al dente, 2 to 3 minutes. Reserve ½ cup of the pasta cooking water. Drain the pasta and broccoli rabe and return to the pot.

2. Meanwhile, coat a 12-inch nonstick skillet with cooking spray and heat on mediumhigh. Cook the sausage until browned, about 3 minutes, stirring and breaking up the meat with the back of a spoon. Add the garlic and cook until the sausage is cooked through, about 3 minutes, stirring frequently.

3. Coat a 2½-quart baking dish with cooking spray. Add the sausage to the pasta and broccoli rabe. Stir in the marinara and reserved pasta cooking water. Spoon the pasta mixture into the prepared dish. Sprinkle with the cheeses. Bake until the cheeses are melted and bubbly, about 20 minutes.

Per serving (1½ cups) 241 Cal, 9 g Total Fat, 4 g Sat Fat, 623 mg Sod, 23 g Total Carb, 4 g Sugar, 4 g Fib, 18 g Prot.

See photograph on pages 168 to 169.

Whole-wheat pasta bake with sausage & broccoli rabe

Prep 2 min

Cook

10 min

Serves

2

Breakfast barley with kimchi & fried egg

When we say, “Everything’s on the menu,” at WW, we should also add that everything’s on the breakfast menu too. This grain bowl will wake up your palate with its tangy, probiotic-filled kimchi topping.

Cooking spray

1 tbsp unsalted butter

1 cup cooked barley

1 tbsp reduced-sodium soy sauce

½ cup kimchi, divided

2 large eggs

Thinly sliced scallions (optional)

1. In a medium nonstick skillet, melt the butter over medium heat. Add the barley and soy sauce and cook until heated through, 2 to 3 minutes, stirring occasionally. Remove the pan from heat.

2. Finely chop half the kimchi. Stir the chopped kimchi into the barley. Divide the barley between 2 bowls.

3. Wipe out the skillet. Coat the skillet with cooking spray and heat on medium. Add the eggs and cook until the whites are set and the yolks are still runny or to desired doneness, 3 to 5 minutes.

4. Top each bowl of barley with 1 egg. Divide the remaining kimchi between the bowls. Top with the scallions (if using).

Per serving (1 bowl) 238 Cal, 11 g Total Fat, 5 g Sat Fat, 593 mg Sod, 25 g Total Carb, 1 g Sugar, 3 g Fib, 9 g Prot.

Prep 15 min

Cook

25 min

Serves

Quinoa cakes with spinach & cheese

The small grains of quinoa make it a natural for molding into crispy pan-fried cakes bound with sharp cheddar. Top with some poached or scrambled eggs and suddenly this dish is brunch-worthy.

Cooking spray

½ cup quinoa

5 oz baby spinach

½ tsp garlic powder ½ tsp salt

½ cup shredded reduced-fat sharp white cheddar

2 tbsp grated Parmesan

1 large egg, lightly beaten ½ cup whole-wheat panko breadcrumbs

1 tbsp canola oil

1. Using a fine-mesh sieve, rinse the quinoa well under cool water. In a small saucepan, combine the drained quinoa and 1⅛ cups water. Bring to a boil over medium-high heat. Reduce heat to low and simmer until the water is absorbed, about 12 minutes. Remove the pan from heat. Cover and let stand for 10 minutes.

2. Meanwhile, coat a 12-inch nonstick skillet with cooking spray and heat on medium. Add the spinach and cook until wilted, 2 to 3 minutes, tossing constantly. Transfer the spinach to a medium bowl. Wipe out the pan with a paper towel.

3. Add the quinoa to the bowl with the spinach. Stir in the garlic powder and salt. Add the cheeses and egg and stir until the mixture is well blended. Divide the mixture into 8 equal portions and shape each into a 3-inch patty. Spread the panko on a plate. Lightly dredge the patties in the panko, pressing to adhere the crumbs.

4. Add the oil to the skillet and heat on medium-high. Swirl to coat the pan with the oil. Add the patties and cook until browned, 3 to 4 minutes per side.

Per serving (2 quinoa cakes): 246 Cal, 10 g Total Fat, 3 g Sat Fat, 470 mg Sod, 26 g Total Carb, 0 g Sugar, 4 g Fib, 12 g Prot.

Prep

Whole-grain pancakes with almond-maple topping

Nutty oats lend texture and flavor to these fiber-filled flapjacks and complement the earthy sweetness of maple syrup. Top with berries for extra color and sweetness.

Cooking spray

½ cup unsweetened powdered almond butter

2½ tbsp maple syrup, divided ¼ tsp plus ⅛ tsp salt, divided

1 cup whole-wheat flour ½ cup quick-cooking rolled oats

2 tsp baking powder

½ tsp ground cinnamon

¼ tsp baking soda

1 large egg

1⅓ cups reduced-fat buttermilk

1 tbsp canola oil

1. In a small bowl, whisk the almond butter, 2 tbsp maple syrup, ⅛ tsp salt, and ½ cup water. If the mixture is too thick to pour, whisk in an additional 1 to 2 tsp water.

2. In a large bowl, whisk the flour, oats, baking powder, cinnamon, baking soda, and remaining ¼ tsp salt to combine. In a medium bowl, whisk the egg, buttermilk, oil, and remaining ½ tbsp maple syrup until smooth. Add the buttermilk mixture to the flour mixture and gently stir just until combined.

3. Coat a large nonstick griddle or nonstick skillet with cooking spray and heat on medium. Scoop the batter onto the griddle or pan by scant ¼ cupfuls to form 6 pancakes. Cook until the bottoms of the pancakes are browned, 3 to 4 minutes. Flip the pancakes and cook until browned, 3 to 4 minutes. Transfer the pancakes to a plate. Repeat with the remaining batter to make a total of 12 pancakes. Serve with the almond topping.

Per serving (3 pancakes and about 3 tbsp topping) 305 Cal, 9 g Total Fat, 1 g Sat Fat, 681 mg Sod, 45 g Total Carb, 13 g Sugar, 6 g Fib, 15 g Prot.

5

Prep

25 min

Cook

20 min

Serves

6

Toasted quinoa salad with lemon & herbs

Pair this lemony, spring-inspired grain salad with grilled chicken or seafood. Since the salad tastes better the longer it sits, feel free to whip it up for picnics or parties too.

2 tsp olive oil, divided

10 oz quinoa

2 celery stalks, finely chopped

1 medium English cucumber, finely chopped

1 cup chopped watercress

¼ cup chopped fresh parsley

1 tbsp chopped fresh thyme

2 tsp finely grated lemon zest, plus ¼ cup juice (from about 2 lemons)

¾ tsp salt

1. In a medium saucepan, heat 1 tsp oil on medium. Add the quinoa and toast until fragrant, about 5 minutes, stirring often. Add 1¼ cups water. Cover and reduce heat to low. Cook for 15 minutes.

2. Transfer the quinoa to a large bowl. Add the celery, cucumber, watercress, parsley, thyme, lemon zest and juice, salt, and remaining 1 tsp oil. Let the salad sit for at least 15 minutes or up to 1 hour to allow the flavors to combine. Serve at room temperature.

Per serving (about 1 cup) 197 Cal, 4 g Total Fat, 1 g Sat Fat, 17 mg Sod, 33 g Total Carb, 1 g Sugar, 4 g Fib, 7 g Prot.

WHAT’S IN YOUR FRIDGE?

frozen corn kernels

Garlic-herb succotash

Sauté finely chopped garlic and Italian seasoning in oil. Stir in corn and frozen shelled edamame and cook until heated through.

Corny cornbread

Prepare packaged cornbread mix according to the package directions.

Stir corn, smoked paprika, and chopped green chiles into the batter. Bake according to the directions.

WHAT’S IN YOUR FRIDGE?

Prep

Vegan grain burger

The trick to this vegan burger’s umami-rich flavor and firm texture? A mix of sautéed mushrooms, garlic, and soy sauce, which provides loads of meatiness while starchy chickpeas and brown rice help hold things together. Serve it on a bun for the full burger effect and track those Points®

Cooking spray

1 tbsp olive oil

1¼ lb cremini mushrooms, thinly sliced

2 shallots, finely chopped ½ tsp salt

2 tbsp balsamic vinegar

2 tbsp reduced-sodium soy sauce

1 tsp finely chopped garlic ½ tsp smoked paprika

½ tsp sugar

½ cup canned chickpeas, liquid reserved

2 cups cooked brown rice

⅓ cup chopped walnuts

½ cup panko breadcrumbs

1 avocado, thinly sliced, for serving Alfalfa sprouts, sliced tomato, mustard, and lettuce, for serving

1. In a 12-inch nonstick skillet, heat the oil on medium-high. Add the mushrooms, shallots, and salt. Cook until the mushrooms are tender and release their liquid, 4 to 6 minutes, stirring often. Stir in the vinegar, soy sauce, garlic, paprika, and sugar. Cook until all the liquid is absorbed, 1 to 2 minutes, stirring often. Remove from heat.

2. In a large food processor, pulse the chickpeas and 1 tbsp of the reserved liquid until smooth. Add the mushrooms, rice, and nuts and pulse just until the mixture is finely chopped and it sticks together easily on a spoon but is not completely smooth. Add the panko and pulse to combine Transfer to a bowl.

3. Line a baking sheet with wax paper. Using a ½-cup measure, divide the mixture into 6 portions. Shape each portion into a patty and place on the prepared baking sheet. Cover and refrigerate for at least 1 hour or up to overnight.

4. Coat a grill rack, cast-iron skillet, or grill pan with cooking spray and preheat to medium-high. Cook the patties until well browned and heated through, 3 to 4 minutes per side. Top the burgers with the avocado, sprouts, tomato, mustard, and lettuce.

Per serving (1 burger) 285 Cal, 14 g Total Fat, 2 g Sat Fat, 478 mg Sod, 35 g Total Carb, 5 g Sugar, 7 g Fib, 9 g Prot.

beans & legumes

Plant-based protein powerhouses. Say that three times — you know what? Never mind. Just get cooking with these deliciously versatile pantry heroes and dig in ASAP.

FACTS FIGURES

Packed with vitamins, fiber, and nutrients like magnesium, potassium, manganese, and folate

Excels in fast-paced environment: precooked options = most convenient sources of protein

Versatile in texture, from crunchy to smooth and creamy, and in cuisines, from Italian to Japanese

1 lb of dried beans 5–6 cups of cooked beans

equals

15–16 oz of canned beans 1½ 1¾ cups of drained beans

Budget-friendly, whether canned or freshly cooked (and stored in the freezer) 1 cup of black beans

equals

>50%

. 1 01 . of the recommended daily value of fiber

Pair it Lentils with cucumbers and goat cheese • cannellini beans with tuna and red onion • fried rice with edamame and scallions

shop it prep it

Both canned and dried beans are pantry stars, but canned ones will actually last you longer than dried ones. Despite having a long shelf life, dried beans shouldn’t be kept for longer than a few months. Over time, they can become so dehydrated that they never become tender, even after a long simmer.

Tofu’s wide range of textures makes it a natural swap for ingredients with higher Points® values. Silken tofu has a custardy jiggle, making it a suitable sub for cream when puréed, while extra-firm tofu can be marinated and seared like meat.

When using canned beans, it’s standard to rinse and drain them first. This gets rid of some of the sodium, but you don’t technically have to rinse them unless you’re trying to crisp them up. In fact, the canning liquid (a.k.a. aquafaba) can be used to make vegan whipped topping for desserts.

Although most recipes start with this step, you don’t have to soak dried beans overnight. It can shorten the cooking time and helps rid the beans of some gas-promoting compounds, but if you forget, just factor in some extra simmering time.

Press excess liquid out of firm tofu for a meatier texture. Arrange thick slices of tofu in a single layer on paper towels. Top with another layer of paper towels and a baking sheet. Place a heavy pan on top. Let the tofu sit for 15 minutes.

cook it

In a multicooker pot, combine 3 cups water, 1 cup dried beans, and ½ tsp salt. Secure the lid and seal the release valve. Set the pot on High Pressure and cook for 25 minutes for black beans or 35 minutes for chickpeas or cannellini beans. Allow the pressure to release naturally. If the beans are not fully cooked, set the pot on Sauté and simmer until the beans are tender, about 5 minutes.

In a large pot, combine 1 lb dried beans and enough water to cover the beans by 3 inches. Let soak for 6 hours or overnight. Drain the beans and rinse the pot. Return the beans to the pot. Add 1 medium onion (quartered), 2 garlic cloves (smashed), 2 bay leaves, and 1 tsp salt. Add enough water to cover the beans by 2 inches. Bring to a boil over high heat. Reduce heat to a simmer. Cover and cook until the beans are tender, 45 minutes to 1½ hours.

Rinse 3 cups cooked chickpeas and drain well. Roll them in paper towels to dry. Coat a sheet pan with cooking spray. Spread the chickpeas in a single layer on the pan. Coat the chickpeas with cooking spray. Sprinkle with ½ tsp of seasoning (such as garlic powder, smoked paprika, or chili powder) and ½ tsp salt. Roast the chickpeas in a 350°F oven until browned and crunchy, about 50 minutes. Let cool completely.

Coat a large skillet with cooking spray and heat on medium. Add 1 medium white onion (finely chopped), 2 garlic cloves (finely chopped), ½ tsp cumin, and ¼ tsp salt and cook until golden, about 7 minutes. Reserve ½ cup of the liquid from 2 cans of pinto beans, then drain the beans. Add the beans and ¼ cup of the reserved liquid to the skillet and cook until heated through. Using a potato masher, mash the beans, adding more liquid if necessary if beans are too dry.

Prep

min

Tofu & snap pea stir-fry

This stir-fry will keep you coming back for more with its (sugar) snap, cashew, pop. Sesame oil, fresh basil, and salty-sweet hoisin sauce make it a go-to dinner option for vegans and non-vegans alike.

3 tsp toasted sesame oil, divided 14 oz extra-firm tofu, drained and cut into cubes

¼ tsp salt

1 medium onion, sliced 3½ oz shiitake mushrooms, stemmed and sliced ½ lb sugar snap peas, trimmed

¼ cup hoisin sauce

2 tbsp chopped fresh basil, for garnish

2 tbsp chopped salted dry-roasted cashews, for garnish

1. Heat a large deep nonstick skillet or wok on medium-high until hot. Add 1 tsp oil and swirl to coat the pan. Add the tofu and salt and cook until golden, about 6 minutes, stirring occasionally. Transfer to a medium bowl.

2. Swirl the remaining 2 tsp oil in the same skillet. Add the onion and mushrooms and cook until the onion turns golden, about 6 minutes, stirring. Add the tofu and snap peas and cook until the snap peas just turn bright green and the tofu is hot, about 2 minutes, tossing. Add the hoisin and cook until just blended, about 30 seconds, stirring constantly. Garnish with the basil and cashews.

Per serving (generous 1 cup stir-fry and 1½ tsp cashews) 225 Cal, 11 g Total Fat, 1 g Sat Fat, 29 mg Sod, 19 g Total Carb, 8 g Sugar, 4 g Fib, 13 g Prot.

Spicy edamame

In a small bowl, combine 2 tbsp rice vinegar, ½ tsp toasted sesame oil, ⅛ tsp cayenne pepper, and ¼ tsp salt. Heat 2 cups frozen edamame (in pods), then toss with the dressing.

Prep 10 min

Cook

30 min

Serves

4

Sheet-pan beans & chicken with herb vinaigrette

Harnessing the protein power of beans means you can get away with eating less chicken—a great trick if you’re looking to cut down on meat or save a few bucks at the grocery store.

Cooking spray

8 oz baby potatoes, halved

8 oz carrots, cut into sticks

1½ tsp salt, divided

1 lb asparagus, trimmed and cut into 2-inch pieces

1 (15-oz) can no-salt-added cannellini beans, rinsed and drained

4 chicken drumsticks (about 1 lb)

½ tsp smoked paprika

¼ tsp black pepper

1 tbsp olive oil

3 tbsp apple cider vinegar

3 tbsp chopped mixed fresh herbs (such as parsley, chives, mint, and/or basil)

1. Preheat the oven to 450°F. Coat a large sheet pan with cooking spray. Add the potatoes and carrots and coat with cooking spray. Season with ¾ tsp salt. Spread the potatoes and carrots in an even layer. Roast for 15 minutes.

2. Meanwhile, to a large bowl, add the asparagus and beans. Coat with cooking spray and toss with ¼ tsp salt. Add the asparagus and beans to the pan. In the same bowl, coat the chicken with cooking spray and toss with the paprika, black pepper, and remaining ½ tsp salt.

3. Arrange the chicken on the sheet pan, moving the vegetables so the chicken is in direct contact with the pan. Roast until the chicken is cooked through and the vegetables are tender, 15 to 20 minutes.

4. While the chicken is roasting, in a small bowl, stir the oil, vinegar, and herbs. Spoon the herb vinaigrette over the vegetables and chicken.

Per serving (1 drumstick and about 1½ cups vegetables) 353 Cal, 9 g Total Fat, 2 g Sat Fat, 1143 mg Sod, 33 g Total Carb, 6 g Sugar, 11 g Fib, 34 g Prot.

Chickpea pasta shells & cheese

Your boxed favorite gets a WW-style makeover with the help of the thickening power of cornstarch and a protein-filled bean-based pasta. Cook frozen broccoli or spinach with the pasta to up the non-starchyveg factor in the finished dish.

8 oz chickpea pasta shells

¾ cup low-fat evaporated milk

2 tsp cornstarch

½ tsp salt

¼ tsp ground turmeric

¾ cup shredded reduced-fat (2% milk) sharp cheddar

1. Cook the pasta according to the package directions. Drain the pasta well and return to the pot.

2. Meanwhile, in a small bowl, whisk the milk, cornstarch, salt, and turmeric. Add the milk mixture to the pot of pasta. Cook over medium-low heat until the sauce is thickened, 2 to 3 minutes, stirring often. Remove from heat. Gradually add the cheese and stir until melted.

Per serving (about ¾ cup) 319 Cal, 8 g Total Fat, 3 g Sat Fat, 439 mg Sod, 42 g Total Carb, 7 g Sugar, 8 g Fib, 22 g Prot.

WHAT’S IN YOUR FRIDGE?

canned chickpeas

Tomato & cucumber salad

Toss chickpeas, chopped tomatoes, chopped mini cucumbers, thinly sliced scallions, and red wine vinaigrette until well combined.

Espinacas con garbanzos (Spanish spinach with chickpeas)

Sauté chopped onion in olive oil. Stir in frozen chopped spinach, chickpeas, and tomato sauce and cook until hot. Season with smoked paprika.

Cut the tofu into

thick

the

with paper

and weigh it down.

Cut the

into cubes.

Gently toss the tofu cubes with cornstarch.

Spread the tofu in an even layer on a lined sheet pan.

Prep

Bean salad with mustard vinaigrette & crispy tofu croutons

Yes, tofu croutons. Pressing out the moisture and a roll in cornstarch are the keys to tofu with crunch. We’ve tossed these croutons into a three-bean salad, but they’d also be delish on a leafy Caesar.

1 (15-oz) block extra-firm tofu, drained well and sliced

2 tbsp olive oil, divided

1 tbsp reduced-sodium soy sauce

1 tbsp cornstarch

8 oz green beans, trimmed and cut into 2-inch pieces

8 oz yellow beans, trimmed and cut into 2-inch pieces

1 shallot, finely chopped

1 tbsp coarse-grain mustard

1 tbsp white wine vinegar

½ tsp salt, plus more for cooking the beans

⅛ tsp black pepper

4 cups baby kale or chopped kale (about 4 oz)

1 (15-oz) can chickpeas, drained

2 tbsp chopped fresh dill

1. Preheat the oven to 400°F. Arrange the tofu in a single layer on paper towels. Top with another layer of paper towels or a kitchen towel and place a sheet pan on top. Weigh the pan down with a heavy pot or bowl. Let stand for 10 to 20 minutes.

2. Cut the tofu into sticks, then cut crosswise into cubes. Transfer the tofu to a large bowl. Drizzle with 1 tbsp oil and the soy sauce and gently toss to coat. Sprinkle the tofu with the cornstarch and gently toss to coat.

3. Line a large sheet pan with parchment paper. Spread the tofu on the pan in a single layer. Bake the tofu until crispy, about 30 minutes, stirring halfway through.

4. Meanwhile, bring a large pot of salted water to a boil. Prepare a large bowl of ice water. Cook the beans in the boiling water until tender, 2 to 3 minutes. Drain the beans and immediately add to the bowl of ice water. Drain well and pat dry with paper towels.

5. In a small bowl, whisk the shallot, mustard, vinegar, salt, black pepper, and remaining 1 tbsp oil. In a large bowl, combine the kale, chickpeas, and cooked beans. Pour the dressing over the salad and toss to combine. Add the dill and toss again. Garnish the salad with the crispy tofu.

Per serving (1¾ cups) 248 Cal, 11 g Total Fat, 1 g Sat Fat, 515 mg Sod, 26 g Total Carb, 2 g Sugar, 8 g Fib, 14 g Prot.

Swap out pinto beans for similarly mild-mannered cannellini beans, chickpeas, or canned lentils.

Starting with sautéed celery, carrots, and onion (a.k.a. mirepoix) layers in extra flavor, in addition to adding fiber and vitamins.

Pasta e fagioli

Prep

min

How do you say “cozy” in Italian? With a big bowl of this chunky veggieloaded soup topped with just enough Parmesan to lend its salty richness. Woolly sweater and fuzzy slippers optional.

2 tsp olive oil

1 celery stalk, finely chopped

1 medium carrot, finely chopped

1 medium red onion, finely chopped

1 medium plum tomato, coarsely chopped

2 medium garlic cloves, finely chopped

4 cups vegetable stock

½ cup macaroni, ditalini, or elbows

1 (15.5-oz) can pinto beans, rinsed and drained

5 oz baby spinach, coarsely chopped

2 tbsp grated Parmesan, for garnish

1. In a Dutch oven, heat the oil on medium-high. Add the celery, carrot, and onion and cook until very tender, about 8 minutes, stirring frequently. Add the tomato and garlic. Cook until the tomato begins to break down, about 6 minutes, stirring occasionally.

2. Stir in the stock and pasta. Bring to a boil over high heat. Reduce heat to a simmer. Cook, uncovered, until the pasta is tender, about 8 minutes. Stir in the beans and spinach. Cook until the beans are heated through and the spinach begins to wilt, about 2 minutes. Divide among 6 bowls. Garnish with the cheese.

Per serving (1½ cups and 2 tsp cheese) 177 Cal, 3 g Total Fat, 1 g Sat Fat, 638 mg Sod, 31 g Total Carb, 4 g Sugar, 6 g Fib, 7 g Prot.

See photograph on pages 192 to 193.

Prep

min

Whipped edamame-avocado dip

Guacamole meets edamame hummus in this mash-up that makes it that much easier (and tastier) to get your fill of non-starchy-veggie dippers. Use any leftovers as a zippy, Points®-friendly spread for sandwiches and wraps.

1 medium garlic clove

1 cup frozen shelled edamame, thawed ¼ cup coarsely chopped fresh cilantro

3 tbsp fresh lime juice (from about 2 limes)

½ tsp salt

1 ripe avocado, peeled and pitted

In a food processor, pulse the garlic until finely chopped. Add the edamame and pulse until very finely chopped, stopping to scrape down the sides of the bowl as needed. Add the cilantro, lime juice, salt, and ¼ cup water and process until mostly smooth. Add the avocado and process until smooth.

Per serving (¼ cup) 94 Cal, 7 g Total Fat, 1 g Sat Fat, 165 mg Sod, 7 g Total Carb, 1 g Sugar, 3 g Fib, 4 g Prot.

See photograph on pages 196 to 197.

WHAT’S IN YOUR FRIDGE?

canned cannellini beans

Garlicky dip

In a food processor, pulse beans, garlic, lemon juice, olive oil, and fresh parsley until smooth.

Greens ’n’ beans

In a skillet, coat chopped shallot with cooking spray and sauté. Add chopped kale and cook until the stems are tender. Stir in beans and red wine vinegar.

Whipped edamameavocado dip

Chickpea-avocado toast

While we love the It Girl of the breakfast set — avocado toast — it doesn’t have much tide-you-over-till-lunch protein for your morning meal. Enter chickpeas. Mashed into the avo mixture, they also bring a little texture to the otherwise smooth spread.

1 ripe small avocado, pitted and peeled

tbsp salsa verde

tsp salt

cup cooked or canned chickpeas, rinsed and drained if canned

slices light multigrain bread, toasted

tsp crushed red pepper

1. Using a fork, in a medium bowl, mash the avocado, salsa, and salt until mostly smooth.

2. Add the chickpeas and mash to combine. Divide the chickpea-avocado mixture between the toasts and spread evenly. Sprinkle with the red pepper.

Per serving (1 toast) 215 Cal, 11 g Total Fat, 2 g Sat Fat, 557 mg Sod, 26 g Total Carb, 3 g Sugar, 11 g Fib, 7 g Prot.

WHAT’S IN YOUR FRIDGE?

canned kidney beans

Grain bowl

In a microwavable bowl, top cooked brown rice with beans and shredded reducedfat cheddar cheese. Cover and microwave until the rice is hot and the cheese is melted. Top with diced avocado and pico de gallo.

Corn salad Grill fresh corn and bell peppers. Cut the kernels from the corn cobs. Chop the bell peppers. Toss with beans, crumbled feta, and light Greek dressing.

Spicy beans & greens stew

A plant-based source of calcium and iron, collard greens are a nutritional marvel packed with vitamins C, A, E, and K. Pair collard greens with creamy white beans for protein and you have a vegan dish that’s perfect for brunch, lunch, or dinner (or even a snack).

1 tbsp olive oil

1 medium onion, thinly sliced

½ tsp crushed red pepper

4 medium garlic cloves, finely chopped

4 cups fat-free reduced-sodium vegetable stock

3 medium carrots, thinly sliced

2 large bay leaves

¾ tsp salt

8 cups coarsely chopped collard greens (about 12 oz)

2 (15-oz) cans cannellini beans, rinsed and drained

1. In a Dutch oven, heat the oil on medium. Add the onion and red pepper and cook until the onion is golden, 5 to 8 minutes, stirring occasionally. Add the garlic and cook for 2 minutes, stirring frequently.

2. Stir in the stock, carrots, bay leaves, and salt. Bring to a boil over high heat. Stir in the collard greens and return to a boil. Reduce heat to medium-low. Cover and cook until the collards are tender, 20 to 25 minutes.

3. Stir in the beans. Cook, uncovered, over medium heat until the beans are heated through, about 5 minutes. Discard the bay leaves. Divide the stew among 6 bowls.

Per serving (1⅓ cups stew) 175 Cal, 3 g Total Fat, 0 g Sat Fat, 711 mg Sod, 29 g Total Carb, 4 g Sugar, 11 g Fib, 9 g Prot.

Lentil hummus

In a food processor, pulse 1½ cups cooked lentils; 3 tbsp lemon juice; 2 tbsp each olive oil, tahini, and water; ¼ tsp ground cumin; and ½ tsp salt until very smooth. Serve with pita chips or raw vegetables.

Prep

French lentil salad with spiced yogurt

A tangle of fresh herbs and arugula, along with yogurt seasoned with cumin and coriander, elevates earthy lentils into a sophisticated lunch, dinner, or side dish. Cook the lentils up to 3 days ahead and keep refrigerated until you’re ready to serve.

1½ cups French green lentils

1 shallot, finely chopped

1 tsp finely grated lemon zest, plus 3 tbsp fresh juice

2 tbsp olive oil

1¼ tsp salt, divided

2 cups baby arugula

½ cup chopped fresh cilantro, plus more for garnish

½ cup chopped fresh mint, plus more for garnish

1 cup plain nonfat Greek yogurt

½ tsp ground turmeric

¼ tsp ground coriander

¼ tsp ground cumin

Pinch of cayenne pepper

2 tbsp toasted sunflower seeds, for garnish

1. In a medium saucepan, add the lentils and enough cold water to cover by 3 inches. Bring to a boil over medium-high heat. Reduce heat to a simmer and cook the lentils until tender, 20 to 25 minutes. Drain the lentils well and rinse under cold water until cool. Drain again.

2. In a large bowl, whisk the shallot, lemon zest and juice, oil, and 1 tsp salt. Add the lentils, arugula, cilantro, and mint and toss to combine.

3. In a small bowl, stir the yogurt, turmeric, coriander, cumin, cayenne, and remaining ¼ tsp salt. Spread the yogurt mixture on the bottom of a platter and pile the lentil salad on top. Garnish with the sunflower seeds.

Per serving (1 cup) 255 Cal, 7 g Total Fat, 1 g Sat Fat, 516 mg Sod, 34 g Total Carb, 3 g Sugar, 12 g Fib, 16 g Prot.

desserts

Bake smarter, not harder. With some clever swaps and tweaks, WW-ized cookies, cakes, and sweet bites are just a whisk and a spatula away. Yes, even if you don’t consider yourself “a baking person.”

Experienced in working with unsexy ingredients like applesauce and cottage cheese to produce rich results while reducing sugar, oil, and butter. Advanced knowledge of Greek yogurt and beans for increasing protein and satiety.

10

difference in Points when you swap ¼ cup heavy cream for ¼ cup silken tofu

2.7 grams of fiber

in

Strategic with chocolate, spices, and cream cheese to maximize flavor.

1 cup of unsweetened applesauce

22

Points saved

Skilled at lowering Points® values by using powdered nut butters. by using phyllo sheets instead of puff pastry sheets

shop it prep it

Flour is the fairy dust of baking. But you need to buy the one specifically called for in your recipe. There can be a huge difference in outcomes if you use wholewheat pastry flour versus white allpurpose flour versus almond flour.

For sources of natural sweetness and moisture (like applesauce and canned pumpkin purée), buy options without any added sugar. Unsweetened applesauce should contain just three ingredients: apples, water, and ascorbic acid (vitamin C, a natural preservative). For pumpkin, double-check that the label says “pure pumpkin” or “100% pumpkin”—  not “pumpkin pie mix,” which is flavored with spices and has added sugar.

When lining a baking pan with parchment paper, cut a rectangle larger than the pan. Using kitchen shears, snip the corners of the paper at an angle toward the center. These slits will help the paper fit neatly into the corners, instead of bunching up.

Measuring flour incorrectly when baking can lead to either dry or gummy goods. To measure the right way, stir the flour until fluffy. Spoon it into a dry measuring cup. Sweep off the excess from the top with a level edge.

For the best, fluffiest results, make sure the eggs used for a cake or muffins are at room temperature; about 30 minutes on the counter should do it. Didn’t plan ahead? Just place eggs in a bowl of very warm water for 10 minutes.

.

cook it

. “NICE” CREAM

Place 4 very ripe medium bananas (cut into 1-inch chunks) in a large resealable plastic freezer bag. Seal the bag and freeze until the bananas are frozen-solid, 2 to 3 hours. In a food processor, pulse the frozen bananas until puréed, scraping down the sides of the bowl as needed. Add ¼ tsp vanilla extract and pulse to combine. Transfer to a container and freeze until ready to serve.

.

. FRUIT SAUCE

In a medium saucepan, cook 4 cups of chopped fruit, 1 tsp sugar or zerocalorie sweetener, and a pinch of salt over medium heat until the fruit softens and releases juices, stirring occasionally. Remove from heat and let cool completely. Transfer to a container and refrigerate for up to 5 days. Spoon over yogurt, pancakes, waffles, or nice cream.

.

. MELTED CHOCOLATE

Add 6 oz chopped dark chocolate to a microwavable bowl and cover with parchment paper. Microwave on High for 30 seconds. Stir the chocolate. Continue to microwave the chocolate until mostly smooth, stirring every 15 seconds. Stir the chocolate until completely smooth. Dip fruit in the melted chocolate, or drizzle over cakes, tarts, cookies, or nice cream.

.

. GRANOLA TOPPING

In a large bowl, whisk 1 tbsp canola oil, 2 tbsp maple syrup, ⅛ tsp ground cinnamon, ⅛ tsp vanilla extract, and a pinch of salt. Stir in 1 cup old-fashioned rolled oats and ⅓ cup sliced almonds. Line a baking sheet with parchment. Spread the granola into an even layer on the prepared sheet. Bake in a 300°F oven for 20 minutes, stirring halfway through. Stir in ¼ cup dried currants. Let cool completely. Sprinkle over yogurt, fruit, or nice cream.

Vanilla cake with cream cheese icing

Prep

min

Cook

min

Cool

Serves

This cake has just the right amount of sweetness on the inside to balance the tangy tartness on the outside. For the smoothest, most party-worthy swirls, make sure your cream cheese is at room temperature. Top with freeze dried berries for extra color and flavor.

Cooking spray

1 cup all-purpose flour

cup granulated sugar

1 tsp baking powder

½ tsp baking soda

½ tsp salt

cup reduced-fat (2%) buttermilk

1 large egg, beaten

3 tbsp vegetable oil

2 tsp vanilla extract, divided

4 oz reduced-fat cream cheese, at room temperature

2 tbsp plain nonfat Greek yogurt, at room temperature

2 tbsp powdered sugar

1. Preheat the oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the bottom of the pan with parchment paper and coat with cooking spray.

2. In a large bowl, whisk the flour, granulated sugar, baking powder, baking soda, and salt. In a medium bowl, whisk the buttermilk, egg, oil, and 1 tsp vanilla. Add the wet ingredients to the dry ingredients and whisk until combined.

3. Pour the batter into the prepared pan. Bake until the cake is light golden and a tester inserted into the center comes out clean, 18 to 20 minutes.

4. Let the cake cool in the pan on a wire rack for 10 minutes. Remove the cake from the pan and let cool completely, about 50 minutes.

5. In a medium bowl, whisk the cream cheese, yogurt, powdered sugar, and remaining 1 tsp vanilla. Spread the icing on top of the cooled cake. Refrigerate for at least 30 minutes. Cut the cake into 12 slices.

Per serving (1 slice) 137 Cal, 6 g Total Fat, 2 g Sat Fat, 243 mg Sod, 16 g Total Carb, 8 g Sugar, 0 g Fib, 3 g Prot.

Mini apple-cinnamon muffins

Prep

20 min

Cook

15 min

Cool

15 min

Serves

24

Applesauce, the wonder ingredient, adds sweetness to these morning treats, while a brown sugar and oat streusel topping brings texture. Chop the currants to get a burst of flavor in every bite.

Cooking spray

¾ cup plus 1 tbsp all-purpose flour, divided

1 tbsp packed dark brown sugar

½ tbsp salted butter

3 tbsp quick-cooking rolled oats

½ cup whole-wheat flour

1 tsp baking powder ½ tsp ground cinnamon

¼ tsp salt

Pinch of ground allspice

3 tbsp chopped dried currants

1 large egg

½ cup unsweetened applesauce

3 tbsp low-fat milk

3 tbsp sugar

1½ tbsp canola oil

½ tsp vanilla extract

1. Preheat the oven to 425°F. Coat 24 mini muffin cups with cooking spray or line with paper liners.

2. To make the topping: Using your fingers, in a small bowl, combine 1 tbsp all-purpose flour, the brown sugar, and butter until crumbly. Stir in the oats.

3. To make the muffins: In a large bowl, combine the whole-wheat flour, baking powder, cinnamon, salt, allspice, and remaining ¾ cup all-purpose flour. Stir in the currants. In a medium bowl, whisk the egg, applesauce, milk, sugar, oil, and vanilla until blended. Stir the applesauce mixture into the flour mixture until just combined.

4. Divide the batter among the prepared muffin cups, about 1 tbsp each. Sprinkle with the oat topping. Bake until a toothpick inserted into the center of each muffin comes out clean, 10 to 12 minutes. Transfer the muffins to a wire rack and let cool completely, about 30 minutes.

Per serving (1 muffin) 54 Cal, 2 g Total Fat, 0 g Sat Fat, 51 mg Sod, 9 g Total Carb, 3 g Sugar, 1 g Fib, 1 g Prot.

Prep

Peach & plum phyllo slab pie

Flaky, light-as-a-feather phyllo is one of our favorite baking shortcuts. Keep a package in the freezer to be that person who whips up sweet or savory tarts, pies, and quiches on a whim.

Cooking spray

8 large frozen phyllo dough sheets (19 by 14 inches each) or 16 small sheets (14 by 9 inches each), thawed

1½ cups low-fat cottage cheese

½ cup plain nonfat Greek yogurt

½ cup powdered sugar

1 tsp vanilla extract

2 large peaches, pitted and cut into thin wedges

3 medium plums, pitted and cut into thin wedges

1. Preheat the oven to 400°F. Coat an 18-by-13-inch sheet pan with cooking spray. Arrange 1 large or 2 small phyllo sheets on the pan. (The small sheets will overlap slightly in the center.) Coat the phyllo with cooking spray. Repeat the layers 7 more times.

Scrunch up the edges of the phyllo to form a rim. Bake until the phyllo is golden and crisp, 7 to 8 minutes. Let cool completely, about 15 minutes.

2. In a food processor, pulse the cottage cheese until smooth, stopping to scrape down the sides of the bowl as needed. Add the yogurt, sugar, and vanilla and process until well combined. Spread the cottage cheese filling evenly over the crust, leaving a 1-inch border. With a spoon, scatter the peach and plum slices over the filling. Cut the pie into 8 slices.

Per serving (1 piece) 173 Cal, 2 g Total Fat, 1 g Sat Fat, 296 mg Sod, 29 g Total Carb, 15 g Sugar, 1 g Fib, 9 g Prot.

step-by-step

Coat each sheet of phyllo dough with cooking spray.

Scrunch up the edges to form a raised edge.

Spread the filling over the baked phyllo in an even layer.

Spoon the fruit wedges over the filling.

Peanut butter & chocolate chip cookies

BFFs (best food friends) chocolate and peanut butter look like the star ingredients of this recipe, but their understudy, a can of chickpeas, deserves applause. The mild flavor of the beans fades when baked, kissing these cookies with 3 grams of protein.

1 (15-oz) can chickpeas, rinsed and drained

½ cup packed brown sugar

1 large egg

3 tbsp canola oil

2 tsp vanilla extract

¾ cup powdered peanut butter

½ cup whole-wheat pastry flour

½ tsp baking soda

¼ tsp salt

½ cup semisweet chocolate chips

1. Arrange racks in the upper and lower thirds of the oven. Preheat the oven to 350°F. Line 2 large sheet pans with parchment paper.

2. In a food processor, pulse the chickpeas until finely chopped, scraping down the sides of the bowl as needed. Add the sugar, egg, oil, and vanilla and process until smooth.

3. In a medium bowl, whisk the powdered peanut butter, flour, baking soda, and salt. Add the flour mixture to the food processor and pulse until just blended, 6 to 8 times. Add the chocolate and pulse until just combined, 2 to 3 times.

4. Scoop 1½ to 2 tablespoonfuls of the dough onto the prepared pans, about 12 cookies per pan. (The dough will be sticky.) Using a spatula, flatten each cookie slightly. Bake until the cookies are set, 12 to 15 minutes, rotating the pans after 7 minutes. Transfer the cookies to a wire rack and let cool.

Per serving (1 cookie) 98 Cal, 4 g Total Fat, 1 g Sat Fat, 119 mg Sod, 14 g Total Carb, 7 g Sugar, 2 g Fib, 3 g Prot.

Chocolate shake

recipe

Cut 1 ripe small banana into chunks and freeze. In a blender, purée the frozen banana chunks, ½ cup low-fat chocolate milk, ¼ cup silken tofu, and ⅛ tsp vanilla extract until smooth.

Strawberrylavender crisp

If you can’t find edible dried lavender, use a pinch of ground cardamom instead for a similar floral touch.

Cornstarch helps thicken the juices of the strawberries as they cook so the filling is less runny.

Don’t be tempted to skip the salt in desserts. It’s essential for balancing sweetness and bringing depth of flavor to the finished product.

Toffee chip blondies

Prep 15 min

Cook

35 min

Serves

Strawberry-lavender crisp

Lavender? In dessert? Yes and yes. The sleepy floral actually wakes up the berry and lemon flavor. And it plays well with dairy—so add a dollop of whipped topping to take it over the top.

Cooking spray

2 lb strawberries, hulled and quartered

4 tbsp packed brown sugar, divided

2 tbsp cornstarch

1½ tsp finely grated lemon zest (from about 2 lemons)

½ tsp ground dried lavender

⅔ cup old-fashioned oats

¼ tsp salt

2 tbsp unsalted butter, melted

1. Preheat the oven to 350°F. Coat an 11-by-7-inch baking dish with cooking spray.

2. In a large bowl, toss the strawberries with 1 tbsp sugar, the cornstarch, lemon zest, and lavender. Transfer the filling to the prepared dish.

3. In a medium bowl, combine the oats, salt, and remaining 3 tbsp sugar. Drizzle the melted butter over the oats and toss until well combined. Sprinkle the oats over the filling. Bake until the filling is bubbly and the topping is lightly browned, about 35 minutes.

Per serving (about ½ cup filling and topping) 121 Cal, 4 g Total Fat, 2 g Sat Fat, 76 mg Sod, 22 g Total Carb, 12 g Sugar, 3 g Fib, 2 g Prot.

See photograph on pages 198 to 199.

Cheesecake-dipped strawberries

Using an electric mixer, beat 2 oz reduced-fat cream cheese, 2 tbsp plain nonfat Greek yogurt, 2 tbsp powdered sugar, and ¼ tsp vanilla extract until smooth. Dip 6 strawberries into the cream cheese mixture and roll in 2 tbsp graham cracker crumbs.

Prep

Toffee chip blondies

Studded with bits of sticky-sweet toffee, these blond bombshells get their toasty, nutty flavor from a combo of browned butter, white whole-wheat flour, and molasses-laden brown sugar.

5 tbsp unsalted butter

¾ cup plus 2 tbsp packed brown sugar

½ cup unsweetened applesauce

2 tsp vanilla extract

1 large egg

2 cups white whole-wheat flour

2 tsp baking powder

¾ tsp salt

⅔ cup toffee baking bits

1. Preheat the oven to 350°F. Line a 9–inch square baking pan with parchment paper, leaving an overhand of 2 inches on two sides.

2. In a small saucepan, melt the butter over medium-high heat. Reduce heat to medium and cook until the butter is browned and very fragrant, about 3 minutes. Scrape the butter into a medium bowl. Whisk in the sugar, applesauce, and vanilla. Add the egg and whisk until well combined.

3. In a large bowl, whisk the flour, baking powder, and salt. Add the butter mixture and stir until well combined. Fold in the toffee bits.

4. Pour the batter into the prepared pan and spread into a thin, even layer. Bake until the blondie is set, about 20 minutes. Let cool slightly. Using the parchment paper, lift the blondie out of the pan. Cut into 30 squares.

Per serving (1 blondie) 100 Cal, 4 g Total Fat, 1 g Sat Fat, 122 mg Sod, 15 g Total Carb, 10 g Sugar, 0 g Fib, 2 g Prot.

Chocolate icebox cake with mixed berries

“Aquafaba” sounds magical—because it is: When whipped, the liquid from canned chickpeas transforms into a fluffy cloud of cream for that hit-thespot texture with lower Points®

¾ cup aquafaba (liquid from a can of chickpeas)

¼ cup powdered sugar

1 tsp vanilla extract

¼ tsp cream of tartar

2½ cups light whipped topping

35 thin chocolate wafer cookie

1 cup mixed berries

1. Using an electric mixer on high speed, in a large bowl, beat the aquafaba, sugar, vanilla, and cream of tartar until stiff peaks form, about 5 minutes. Using a rubber spatula, gently fold in the whipped topping.

2. Dab the bottom of 1 wafer thin with some of the whipped topping mixture. Arrange the wafer thin, topping-side down, in the center of a springform pan or cake plate. Dab the bottoms of 6 more wafer thins with the whipped topping and arrange in a circle around the center wafer to create a flower shape.

3. Spread ¾ cup of the whipped topping mixture on top of the layer of wafer thins, leaving a half inch of empty edge on the cookie layer. Repeat to make 4 more layers of wafer thins and whipped topping mixture. Refrigerate the remaining whipped topping.

4. Cover the assembled cake loosely with plastic wrap and refrigerate overnight to soften the wafers. Before serving, remove the sides of springform pan, if using. Top the cake with the reserved whipped topping mixture and garnish with the berries. Cut the cake into 8 slices.

Per serving (1 slice) 202 Cal, 7 g Total Fat, 4 g Sat Fat, 287 mg Sod, 32 g Total Carb, 17 g Sugar, 3 g Fib, 3 g Prot.

WHAT’S IN YOUR FRIDGE?

light whipped topping

Peaches ’n’ cream sandwich

Arrange peach slices on 1 graham cracker square. Sprinkle with ground ginger and top with more peach slices. Dollop whipped topping onto peaches.

Top with another graham cracker square.

Easy mixed berry pie

In a skillet, melt lowsugar strawberry preserves and stir in frozen mixed berries.

Spoon whipped topping into piecrust.

Top with the berry mixture.

Prep 15 min Cook

5 min

Serves

15

These speedy mini cheesecake bites are like a burst of sunshine (if sunshine also provided good-for-the-gut probiotics). A food processor turns cottage cheese into a silky filling, while a touch of sugar balances the tang of fresh lemon juice.

15 mini phyllo shells

⅔ cup plain low-fat cottage cheese

1 tbsp plain low-fat kefir

⅓ cup powdered sugar

1 tsp finely grated lemon zest, plus more for garnish, and 1 tbsp fresh juice

5 tbsp fat-free whipped topping

Easy lemon cheesecake cups apples

WHAT’S IN YOUR FRIDGE?

1. Preheat the oven to 350°F. Arrange the phyllo shells on a small baking sheet. Bake the shells until toasted around the edges, about 5 minutes. Let cool completely.

2. In a mini food processor, pulse the cottage cheese and kefir until smooth, stopping to scrape down the sides of the bowl as needed. Add the sugar and lemon zest and juice and process until well combined. Divide the filling among the phyllo shells, about 2 tsp per shell.

Top each with 1 tsp whipped topping. Garnish with additional lemon zest.

Per serving (1 cheesecake cup) 36 Cal, 1 g Total Fat, 0 g Sat Fat, 42 mg Sod, 6 g Total Carb, 3 g Sugar, 0 g Fib, 2 g Prot.

Waffle topper

In a skillet, coat sliced peeled apples with cooking spray. Add pumpkin pie spice and brown sugar and cook until the apples are soft. Spoon over wholegrain waffles.

Microwave-baked apple

Peel and core 1 apple. Fill the center of the apple with butter, cinnamon, and dried cranberries. Cover and microwave until the apple is soft. Top with granola.

Prep

min

Glazed pumpkin spice loaf cake

Ever wonder what makes pumpkin spice…pumpkin spice? This blend with a fanatical following is a mix of cinnamon, ginger, and nutmeg. Pumpkin purée completes this fall treat with its earthy sweetness.

2 cups whole-wheat pastry flour

2½ tsp pumpkin pie spice, divided

1 tsp baking soda

¾ tsp salt

1 (15-oz) can pumpkin purée

cup granulated sugar

½ cup plus 2 tbsp plain nonfat Greek yogurt, divided

¼ cup canola oil

2 large eggs

2 tsp vanilla extract

cup powdered sugar

1. Preheat the oven to 350°F. Line a 9-by-5-inch loaf pan with parchment paper, leaving an overhand of 2 inches on two sides.

2. In a large bowl, whisk the flour, 2¼ tsp pumpkin pie spice, the baking soda, and salt. In a medium bowl, whisk the pumpkin, granulated sugar, ½ cup yogurt, the oil, eggs, and vanilla. Add the yogurt mixture to the flour mixture and stir well to combine.

3. Spoon the batter into the prepared pan and smooth the top. Bake until a tester inserted into the center of the cake comes out clean, 40 to 45 minutes.

4. Let the cake cool in the pan for 10 minutes. Using the parchment paper, lift the cake out and transfer to a wire rack. Let cool completely, about 50 minutes.

5. In a small bowl, stir the powdered sugar and remaining 2 tbsp yogurt and ¼ tsp pumpkin pie spice until smooth. Spread the glaze on top of the cooled cake. Cut into 16 slices.

Per serving (1 slice) 158 Cal, 4 g Total Fat, 1 g Sat Fat, 201 mg Sod, 26 g Total Carb, 13 g Sugar, 3 g Fib, 4 g Prot.

index

aalmond butter, powdered Creamy Chicken Korma, 85

Whole-Grain Pancakes with Almond-Maple Topping, 175 almond milk

Baked Chocolate Chip Oatmeal Bars, 164–66 Cocoa Berry Overnight Oats, 166

Creamy Chicken Korma, 85 almonds, 205, 207 anchovies, 151 apples

Microwave-Baked Apple, 225

Waffle Topper, 225 applesauce

Baked Chocolate Chip Oatmeal Bars, 164–66 fiber in, 204 Mini Apple-Cinnamon Muffins, 211

Toffee Chip Blondies, 221 aquafaba, 222 arugula, 202 asparagus

Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 steaming, 45 Zoodles Primavera, 46 avocado, 145 California Nori Rolls, 144 Chickpea-Avocado Toast, 199

Classic Guacamole, 54 Salmon & Avocado Rice Bowl, 142–44 Whipped EdamameAvocado Dip, 195

Bagel Strata, Everything, 34

Baked Buttermilk & Cauliflower Mashed Potatoes, 61

Baked Chocolate Chip Oatmeal Bars, 164–66 bananas Chocolate Shake, 215 Cocoa Berry Overnight Oats, 166

“Nice” Cream, 207 barley, 157

Breakfast Barley with Kimchi & Fried Egg, 171 basil, 60. See also pesto. Chopped Italian Salad, 73 Shredded Brussels Sprouts with Basil & Pine Nuts, 69

Pasta e Fagioli, 192–94 prepping and cooking, 182–83 refried pinto, 183 Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 shopping for, 15, 182 Spicy Beans & Greens Stew, 200

beef. See also steak.

Beef Tenderloin with Sweet Onion & Rosemary Jus, 128

Bibimbap (Korean rice bowl), 125

bbacon, 131. See also Canadian bacon. Bacon, Egg & Cheese Pizza, 24

Brussels Sprouts Salad, 31 center-cut, fat content of, 32

Everything Bagel Strata, 34

Spinach, Mushroom & Bacon Salad with Warm Onion Dressing, 50 Whole-Wheat Spaghetti Carbonara, 158

Turkey Meatballs with Rigatoni, 81 Zoodles Primavera, 46 BBQ Mayo, 86

beans and legumes. See also specific types.

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91

Creamy White Bean Soup, 69 facts and figures, 180 Instant Pot® for, 12 pairing ideas, 181

Easy Beef Stew, 113 facts and figures, 106 Linguine with TomatoMeat Sauce, 117 pairing ideas, 107 prepping and cooking, 108–9 sautéing, 109 shopping for, 16, 108

Smashed Burger Sliders, 121 temperature for cooked, 106 tools and gadgets for, 11 beef broth/stock

Beef Tenderloin with Sweet Onion & Rosemary Jus, 128

Chicken Marsala, 94

Easy Beef Stew, 113 beer, 113 beets, 74

bell peppers, 35, 85, 155, 176. See also red bell pepper.

Corn Salad, 199

Grilled Chicken Cutlets with Shaved Summer Salad, 102 grilling, 45 nutrition, 42 Ratatouille Lasagna, 52–53

Stuffed Peppers with Quinoa & Chickpeas, 162 berries, 205. See also strawberries Chocolate Icebox Cake with Mixed Berries, 222 Cocoa Berry Overnight Oats, 166 cranberries, dried, 155, 225

Easy Mixed Berry Pie, 222 Bibimbap (Korean rice bowl), 125

Blistered Green Beans, 73 blue cheese dressing, 49 bok choy

Grilled Spicy Pork Tenderloin with Baby Bok Choy, 110

Sheet-Pan Miso Salmon with Veggies, 137 Braised Greens, 65 bread, shopping for, 16 breadcrumbs

Crispy Chicken Sandwich with BBQ Mayo, 86

Foolproof Turkey Meatloaf, 88–90

Quinoa Cakes with Spinach & Cheese, 172 Turkey Meatballs with Rigatoni, 81

Vegan Grain Burger, 179 breakfast. See also eggs. Breakfast Barley with Kimchi & Fried Egg, 171 Brunch Pitas, 137

Cheesy Breakfast Sandwiches, 114

Jammy Egg Breakfast Sandwich, 31

Whole-Grain Pancakes with Almond-Maple Topping, 175 broccoli, 45

Parmesan-Roasted Broccoli Steaks, 57

Sheet-Pan Miso Salmon with Veggies, 137 broccoli rabe

Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167 brown rice. See rice. brown sugar, 211, 215, 216–17, 220

Baked Chocolate Chip Oatmeal Bars, 164–66

Toffee Chip Blondies, 221

Brunch Pitas, 137 Brussels sprouts

Brussels Sprouts Salad, 31 Shredded Brussels Sprouts with Basil & Pine Nuts, 69

Buffalo Chicken Flatbreads, 85 bulgur, 154, 161 burgers

Greek Burgers, 101 Smashed Burger Sliders, 121

Vegan Grain Burger, 179 buttermilk

Baked Buttermilk & Cauliflower Mashed Potatoes, 61

Vanilla Cake with Cream Cheese Icing, 208 Whole-Grain Pancakes with Almond-Maple Topping, 175 butternut squash Butternut Squash Bisque, 70

Farro Risotto with Butternut Squash, 161

c

cabbage, 91, 145

Pulled Pork & Cabbage Sandwiches, 114 Reuben Slaw, 57

Caesar dressing, 43

Caesarish Dressing, 151

California Nori Rolls, 144

Canadian bacon Bacon, Egg & Cheese Pizza, 24

Cheesy Breakfast Sandwiches, 114

Jammy Egg Breakfast Sandwich, 31

Lemony BLTs, 114

Veggie-Packed Fried Rice with Shrimp, 66 canned/jarred foods, about, 14, 15, 44

cannellini beans

Garlicky Dip, 194 Greens ’n’ Beans, 194 pairing ideas, 181 Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 Spicy Beans & Greens Stew, 200

capers, 152

Deviled Eggs with Capers & Dill, 35

Sicilian Spaghetti with Tuna & Capers, 141 Sole Meunière, 151 cardamom, 216

carrots, 117, 145, 152 Bibimbap (Korean rice bowl), 125

Chicken Stock, 98

Classic Chicken Soup with Egg Noodle, 82 Creamy White Bean Soup, 69

Foolproof Turkey Meatloaf, 88–90 Pasta e Fagioli, 192–94 Roasted Roots with Carrot Top Pesto, 74

Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 Spicy Beans & Greens Stew, 200

Veggie-Packed Fried Rice with Shrimp, 66 cauliflower

Baked Buttermilk & Cauliflower Mashed Potatoes, 61 potatoes substituted with, 62

Veggie-Packed Fried Rice with Shrimp, 66

cauliflower pizza crust Bacon, Egg & Cheese Pizza, 24 cauliflower rice

Veggie-Packed Fried Rice with Shrimp, 66

celery

Chicken Stock, 98

Classic Chicken Soup with Egg Noodle, 82

Pasta e Fagioli, 192–94

Toasted Quinoa Salad with Lemon & Herbs, 176

Cheater’s Tabbouleh, 161 cheese, 16, 61, 199. See also cottage cheese; cream cheese; feta cheese; mozzarella; Parmesan; ricotta. Bacon, Egg & Cheese Pizza, 24 Cheesy Breakfast Sandwiches, 114

Chickpea Pasta Shells & Cheese, 188 Egg Breakfast Tacos, 38 Everything Bagel Strata, 34

Jammy Egg Breakfast Sandwich, 31 Neufchâtel, 61 provolone, 73

Quinoa Cakes with Spinach & Cheese, 172 Ratatouille Lasagna, 52–53 Swiss, 57

Cheesecake-Dipped Strawberries, 220

Chicken scarpariello

See page 105.

cherries, 205 chicken. See also Italian sausage, chicken/turkey. breasts as leftovers, 13 Buffalo Chicken Flatbreads, 85 Chicken Marsala, 94 Chicken & Rice Soup, 158 Chicken Scarpariello, 105 Classic Chicken Soup with Egg Noodle, 82

Cold Noodles, 85 cooking methods and tips, 79

Creamy Chicken Korma, 85

Crispy Chicken Sandwich with BBQ Mayo, 86 freezing, 76 Grilled Chicken Cutlets with Shaved Summer Salad, 102

Moo Shu Chicken Wraps, 91

pairing ideas, 77

Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 Sheet-Pan Chicken Shawarma, 97 shopping for, 78 temperature for cooked, 76

chicken broth/stock, 126

Classic Chicken Soup with Egg Noodle, 82

Farro Risotto with Butternut Squash, 161 recipe for, 98

San Francisco Fisherman’s Stew, 152 chickpea pasta

Chickpea Pasta Shells & Cheese, 188

Lemony Pasta with Spring Peas & Shrimp, 134 chickpeas

aquafaba liquid from can of, 222

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91

Chickpea-Avocado Toast, 199

Espinacas con Garbanzos, 188 Peanut Butter & Chocolate Chip Cookies, 215 roasting, 183 Stuffed Peppers with Quinoa & Chickpeas, 162 Tomato & Cucumber Salad, 188

Vegan Grain Burger, 179 chili-garlic sauce, 110 chili powder, 101, 109, 110, 114

chipotle, 43, 90 chives, 60 chocolate melting, 207

pairing ideas with, 205 chocolate chips

Baked Chocolate Chip Oatmeal Bars, 164–66

Peanut Butter & Chocolate Chip Cookies, 215 chocolate milk Chocolate Shake, 215 chocolate wafer cookies Chocolate Icebox Cake with Mixed Berries, 222

Chopped Italian Salad, 73

cilantro, 145

Classic Guacamole, 54 French Lentil Salad with Spiced Yogurt, 202 Whipped EdamameAvocado Dip, 195 cinnamon, 175, 207, 225 Mini Apple-Cinnamon Muffins, 211

Classic Chicken Soup with Egg Noodle, 82

Classic Guacamole, 54 Cocoa Berry Overnight Oats, 166 coconut, 166 cod pairing ideas, 131 Roasted Cod with Orange-Olive Relish, 138 San Francisco Fisherman’s Stew, 152 Cold Noodles, 85 coleslaw mix, 91 collards

Braised Greens, 65 Spicy Beans & Greens Stew, 200 condiments, essential, 16. See also specific condiments. cookies. See desserts and sweets. cooking skills and tips. See also shopping tips and items. beans and legumes, 180–83 beef and pork, 106–9 dessert, 205–7, 217 for eggs, 20–23 grains, 14, 154–57 healthy weight relation to, 9 improvement tips, 17–18 leftovers and, 13, 106 lettuce and greens, 11, 45 meal planning and, 13–16, 20 for poultry, 77–79 practice and confidence, 9 rice, 142, 144, 157

seafood, 130–33

simmering vegetables, 63 substitutions and personalization role in, 18 for vegetables, 42–45 corn, 131

Corn Fritters, 49

Corn Salad, 199

Corny Cornbread, 176 cornstarch, 94, 188, 217

Crispy Tofu Croutons, 190–91 Strawberry-Lavender

Crisp, 216–17, 220

cranberries, dried, 155, 225

cream, tofu substitution for, 204

cream cheese

Brunch Pitas, 137

Cheesecake-Dipped Strawberries, 220

Lemony Pasta with Spring Peas & Shrimp, 134

Vanilla Cake with Cream Cheese Icing, 208

Creamy Chicken Korma, 85

crushed red pepper, 141, 152

cucumbers, 144, 155, 181 Bibimbap (Korean rice bowl), 125

Cheater’s Tabbouleh, 161

Toasted Quinoa Salad with Lemon & Herbs, 176 Tomato & Cucumber Salad, 188

currants, 207, 211 curry powder

Tandoori-Grilled Shrimp Skewers, 148

d

dairy. See specific dairy types. dairy, shopping for, 16 dairy-free recipe icon, 20 deli items, shopping list, 16 desserts and sweets

Baked Chocolate Chip Oatmeal Bars, 164–66

Cheesecake-Dipped Strawberries, 220 Chocolate Icebox Cake with Mixed Berries, 222 Chocolate Shake, 215 cooking tips and ideas, 204–7, 217

Easy Lemon Cheesecake Cups, 225

Easy Mixed Berry Pie, 222 Glazed Pumpkin Spice Loaf Cake, 226

cottage cheese

Easy Lemon Cheesecake Cups, 225

Peach & Plum Phyllo Slab Pie, 212

Ratatouille Lasagna, 52–53 crab, 131

California Nori Rolls, 144

Creamy White Bean Soup, 69

cremini mushrooms

Spinach, Mushroom & Bacon Salad with Warm Onion Dressing, 50 Vegan Grain Burger, 179

Crispy Chicken Sandwich with BBQ Mayo, 86

Lemon–Poppy Seed Meringues, 27

Mini Apple-Cinnamon Muffins, 211 “Nice” Cream, 207

Peaches ’n’ Cream Sandwich, 222

Peach & Plum Phyllo Slab Pie, 212

Peanut Butter & Chocolate Chip Cookies, 215

Strawberry-Lavender

Crisp, 216–17, 220

Toffee Chip Blondies, 221 tools and gadgets for, 12 Vanilla Cake with Cream Cheese Icing, 208

Deviled Eggs with Capers & Dill, 35

Dijonnaise, 35 dill

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91

Deviled Eggs with Capers & Dill, 35

Dilly Egg Salad, 35

e

Easy Beef Stew, 113 Easy Lemon Cheesecake Cups, 225

Easy Mixed Berry Pie, 222 Easy Summer Rolls, 145 edamame

Garlic-Herb Succotash, 176

pairing ideas, 181 Spicy Edamame, 184 Whipped EdamameAvocado Dip, 195 eggplant cooking methods and ideas, 43, 45 Ratatouille Lasagna, 52–53

eggs

Bacon, Egg & Cheese Pizza, 24 Bibimbap (Korean rice bowl), 125

Breakfast Barley with Kimchi & Fried Egg, 171 Cheesy Breakfast Sandwiches, 114 Corn Fritters, 49 dessert baking tips for, 206

Deviled Eggs with Capers & Dill, 35

Dilly Egg Salad, 35 Egg Breakfast Tacos, 38 Everything Bagel Strata, 34

facts and figures about, 20, 22

Fluffy Japanese Egg Pancakes, 41 Grain Bowl, 158 hard boiled, recipes using, 35 Huevos Rancheros, 38

English muffins

Crispy Chicken Sandwich with BBQ Mayo, 86

Jammy Egg Breakfast Sandwich, 31 Espinacas con Garbanzos, 188

espresso powder, 205

fennel bulb

Grilled Chicken Cutlets with Shaved Summer Salad, 102

San Francisco Fisherman’s Stew, 152

feta cheese

Corn Salad, 199 Greek Burgers, 101 Spinach, Tomato & Feta Omelet, 28

Peanut butter & chocolate chip cookies

See page 215.

Jammy Egg Breakfast Sandwich, 31 Lemon–Poppy Seed Meringues, 27 old, determining, 22 pairing ideas, 21 poaching, 11, 21, 23 prepping and cooking, 22–23 shopping for, 16, 22 Spinach, Tomato & Feta Omelet, 28 tools and gadgets for, 11

Everything Bagel Strata, 34

Stuffed Peppers with Quinoa & Chickpeas, 162 fiber, 19, 154, 180, 204

fish. See seafood/fish; specific types.

Flank Steak with Chimichurri Sauce, 118–20

flours, tips for using, 206

Fluffy Japanese Egg Pancakes, 41

Foolproof Turkey Meatloaf, 88–90

French Lentil Salad with Spiced Yogurt, 202 frozen foods grains and, 156 poultry and, 76 recipes suited for vegetable, 44 seafood, 132 shopping for, 14, 16 spinach and, 33 Fruit Sauce, 207

ffarro, 155, 157

Farro Risotto with Butternut Squash, 161 fats, Points® value with, 19

ggadgets, 11–12 garam masala, 85 garlic, 110, 121, 183 Caesarish Dressing, 151

Garlic-Herb Succotash, 176 Garlicky Dip, 194

Roast Turkey Breast with Garlic & Herbs, 101

ginger, 77, 85, 131

Moo Shu Chicken Wraps, 91

Peaches ’n’ Cream Sandwich, 222 Soy-Ginger Marinade, 121 Glazed Pumpkin Spice Loaf Cake, 226 gluten-free recipes icon, 20

goat cheese, 181 gochujang, 125 graham crackers

Cheesecake-Dipped Strawberries, 220 Peaches ’n’ Cream Sandwich, 222 grains. See also specific grains. cooking methods and ideas, 14, 154–57 facts and figures, 154 Grain Bowls, 158, 199 nutritional profiles, 154, 161

shopping for, 16, 156 storage of, 156 tools and gadgets for, 12 Vegan Grain Burger, 179 Whole Grain Stamp for, 156

Granola Topping, 207 Greek Burgers, 101 Greek yogurt. See yogurt. green beans, 45 Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91 Blistered Green Beans, 73 Niçoise Salad, 137 Tangy Green Beans, 35 greens, 176. See also collards; kale; lettuce and greens Greens ’n’ Beans, 194 grilling

Grilled Chicken Cutlets with Shaved Summer Salad, 102Grilled Spicy Pork Tenderloin with Baby Bok Choy, 110

Grilled Tuna with Green Herb Sauce, 145

Grilled Turkey Tenderloin, 81

Grilled Wedge Salad, 49 poultry, 79 seafood/fish, 133 steak, 109 vegetables, 42, 44, 45

grocery list. See shopping tips and items.

Shredded Brussels sprouts with basil & pine nuts

See page 69.

hhalibut, 152 herbs, 79. See also basil; dill; rosemary.

cheesecloth for bundles of, 12

Flank Steak with Chimichurri Sauce, 118–20

Garlic-Herb Succotash, 176

Grilled Tuna with Green Herb Sauce, 145 Herb Vinaigrette, 187 mint, 202

parsley, 82, 98, 118–20, 138, 141, 151, 176, 194

Roast Turkey Breast with Garlic & Herbs, 101 sage, 70, 101, 161

Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 hoisin sauce

Moo Shu Chicken Wraps, 91 Tofu & Snap Pea Stir-Fry, 184

hot cherry peppers, pickled, 105

hot sauce, 142–44 Buffalo Chicken Flatbreads, 85 Classic Guacamole, 54

Huevos Rancheros, 38 hummus

Hummus Toast, 35 Lentil Hummus, 200 red bell pepper, 158

kKalamata olives, 162 kale

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91

Greens ’n’ Beans, 194 pairing ideas, 43 kefir, 225 ketchup, 88–90, 114, 121 kidney beans, 199 kimchi, 142–44

Breakfast Barley with Kimchi & Fried Egg, 171 Korean rice bowl (Bibimbap), 125

Chopped Italian Salad, 73

Grilled Chicken Cutlets with Shaved Summer Salad, 102

Grilled Wedge Salad, 49

Lemony BLTs, 114

Moo Shu Chicken Wraps, 91

Niçoise Salad, 137

prepping and cooking tips, 11, 45

Steak Salad, 117 lime, 54, 145, 195

Linguine with TomatoMeat Sauce, 117

milk, evaporated, 188 Mini Apple-Cinnamon Muffins, 211 mint, 202 miso

Sheet-Pan Miso Salmon with Veggies, 137 Moo Shu Chicken Wraps, 91 mozzarella

Buffalo Chicken Flatbreads, 85 Ratatouille Lasagna, 52–53

Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167 muffins, 12

mmaple syrup Granola Topping, 207 Maple-Glazed Salmon, 141

Mini Apple-Cinnamon Muffins, 211 multicooker pot, 183 mung bean sprouts, 125 mushrooms

iicons, dietary choices, 20 ingredient staples, 15–16 Italian sausage, chicken/ turkey Chicken Scarpariello, 105 Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167 Italian seasoning, 53, 176

lLasagna, Ratatouille, 52–53 lavender Strawberry-Lavender Crisp, 216–17, 220 leftovers, 13, 106 legumes. See beans and legumes; specific types. lemon, 43, 77, 101, 141, 148, 151, 155, 194, 200, 202, 205

Easy Lemon Cheesecake Cups, 225

Lemon–Poppy Seed Meringues, 27

Lemony BLTs, 114 Lemony Pasta with Spring Peas & Shrimp, 134

Strawberry-Lavender Crisp, 216–17, 220

Toasted Quinoa Salad with Lemon & Herbs, 176 lentils, 181

jJammy Egg Breakfast Sandwich, 31 jarred foods. See canned/ jarred foods.

French Lentil Salad with Spiced Yogurt, 202 Lentil Hummus, 200 lettuce and greens, 16, 121 Braised Greens, 65

Whole-Grain Pancakes with Almond-Maple Topping, 175

marinara sauce Ratatouille Lasagna, 52–53

Turkey Meatballs with Rigatoni, 81 Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167

Marsala wine Chicken Marsala, 94 mayonnaise, 114

Caesarish Dressing, 151 Crispy Chicken Sandwich with BBQ Mayo, 86 Smashed Burger Sliders, 121

meal planning, 13–16, 20 meat. See specific meats. meatloaf and meatballs Foolproof Turkey Meatloaf, 88–90

Turkey Meatballs with Rigatoni, 81 Microwave-Baked Apple, 225

Chicken Marsala, 94 Foolproof Turkey Meatloaf, 88–90

Moo Shu Chicken Wraps, 91

Spinach, Mushroom & Bacon Salad with Warm Onion Dressing, 50 Tofu & Snap Pea Stir-Fry, 184

Vegan Grain Burger, 179 mustard Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91

Caesarish Dressing, 151 Maple-Glazed Salmon, 141

Pork Chops with Creamy Mustard Sauce, 126

nNeufchâtel cheese, 61

“Nice” Cream, 207

Niçoise Salad, 137

noodles, 131. See also pasta

Classic Chicken Soup with Egg Noodle, 82 Cold Noodles, 85

nut butters, powdered, 204 Creamy Chicken Korma, 85 Peanut Butter & Chocolate Chip Cookies, 215

Whole-Grain Pancakes with Almond-Maple Topping, 175 nut-free recipes icon, 20 nutritional profiles beans and legumes as, 180 of beef and pork, 106 bell peppers, 42 collards, 200 of eggs, 20, 22 grains, 154, 161 seafood and, 130 WeightWatchers® program and, 19 nuts almonds, 205, 207 pine nuts, 69, 74 walnuts, 179

Stuffed Peppers with Quinoa & Chickpeas, 162 onions, 70, 82, 113, 117, 121, 181, 183

Beef Tenderloin with Sweet Onion & Rosemary Jus, 128

Braised Greens, 65 Chicken Stock, 98

Chopped Italian Salad, 73 Classic Guacamole, 54

Creamy Chicken Korma, 85

Creamy White Bean Soup, 69

p

pancakes

Fluffy Japanese Egg Pancakes, 41

Whole-Grain Pancakes with Almond-Maple Topping, 175

panko. See breadcrumbs. pan-searing Pan-Seared Pork Chops, 126

Parmesan, 46, 74, 117, 155

Farro Risotto with Butternut Squash, 161 Parmesan-Roasted Broccoli Steaks, 57

Pasta e Fagioli, 192–94

Quinoa Cakes with Spinach & Cheese, 172 Ratatouille Lasagna, 52–53

Ricotta & Tomato Tart, 60 Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167

Whole-Wheat Spaghetti Carbonara, 158

parsley, 82, 98, 118–20, 138, 141, 151, 176, 194 parsnips, 82

pasta, 16

Lemony Pasta with Spring Peas & Shrimp, 134 Linguine with TomatoMeat Sauce, 117

Pantry Pasta, 151 Pasta e Fagioli, 192–94 Ratatouille Lasagna, 52–53

Sicilian Spaghetti with Tuna & Capers, 141 Turkey Meatballs with Rigatoni, 81 Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167

oats

oBaked Chocolate Chip Oatmeal Bars, 164–66 Cocoa Berry Overnight Oats, 166 for gluten-free recipes, 154 Granola Topping, 207 Mini Apple-Cinnamon Muffins, 211 Strawberry-Lavender Crisp, 216–17, 220 Whole-Grain Pancakes with Almond-Maple Topping, 175

olives, 77

Chopped Italian Salad, 73 Niçoise Salad, 137 Roasted Cod with Orange-Olive Relish, 138

Pasta e Fagioli, 192–94

Pulled Pork & Cabbage Sandwiches, 114

Roasted Roots with Carrot Top Pesto, 74

Warm Onion Dressing, 50 orange

Roasted Cod with Orange-Olive Relish, 138

Warm Onion Dressing, 50

poultry, 79

shrimp, 133

pantry ingredients, stocking, 14–16

Pantry Pasta, 151 paprika, smoked, 65, 97, 114, 126, 176, 179 parchment paper, 164–67, 206

Whole-Wheat Spaghetti Carbonara, 158 peaches

Peaches ’n’ Cream Sandwich, 222

Peach & Plum Phyllo Slab Pie, 212

Peanut Butter & Chocolate Chip Cookies, 215

peas. See also sugar snap peas

Easy Beef Stew, 113

Lemony Pasta with Spring Peas & Shrimp, 134 Veggie-Packed Fried Rice with Shrimp, 66 Zoodles Primavera, 46 pepperoncini, 73

pepperoni, turkey

Chopped Italian Salad, 73 pesto

Carrot Top Pesto, 74 Pesto-Baked Chicken, 97 Stuffed Peppers with Quinoa & Chickpeas, 162 phyllo dough

Easy Lemon Cheesecake Cups, 225

Peach & Plum Phyllo Slab Pie, 212

Points® value with, 204 Ricotta & Tomato Tart, 60 pickles, 121

pico de gallo, 38, 161 pineapple, 77 pine nuts, 74

Shredded Brussels Sprouts with Basil & Pine Nuts, 69 pinto beans, 183, 192–94 pita bread

Brunch Pitas, 137 Buffalo Chicken Flatbreads, 85 pizza

Bacon, Egg & Cheese Pizza, 24 plums

Peach & Plum Phyllo Slab Pie, 212

Points® value beef, 106 Canadian bacon or ham and, 32 cauliflower substituted for potatoes, 62 dessert recipe tips for lowering, 204, 222 factors in raising and lowering, 19 salmon, farm and wild differences, 132 tofu and, 182 turkey skin and, 101 ZeroPoint™ foods and, 15, 76, 130

poppy seeds

Lemon–Poppy Seed Meringues, 27

pork. See also bacon; Canadian bacon. chops for leftovers, 13

Grilled Spicy Pork Tenderloin with Baby Bok Choy, 110

Pan-Seared Pork Chops, 126

Pork Chops with Creamy Mustard Sauce, 126 prepping and cooking, 108–9

Pulled Pork & Cabbage Sandwiches, 114 shopping for, 16, 108

poultry. See also chicken; Italian sausage, chicken/ turkey; turkey cooking methods and ideas, 77–79 facts and figures, 76 freezing, 76 shopping for, 16, 78 tools and gadgets for, 11 powdered sugar, 41, 208, 212, 220, 222, 225, 226 produce staples, 16. See also specific produce. provolone, 73

Grilled tuna with green herb sauce

see page 145.

q

QR codes, about, 19 quinoa

cooking method, 157 pairing ideas, 155

Quinoa Cakes with Spinach & Cheese, 172 Stuffed Peppers with Quinoa & Chickpeas, 162 Toasted Quinoa Salad with Lemon & Herbs, 176

tools and gadgets for, 11 potatoes

Baked Buttermilk & Cauliflower Mashed Potatoes, 61 cauliflower substituted for, 62

Niçoise Salad, 137 Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187

Pulled Pork & Cabbage Sandwiches, 114

pumpkin pie spice

Glazed Pumpkin Spice Loaf Cake, 226

Waffle Topper, 225 pumpkin purée, 206

Glazed Pumpkin Spice Loaf Cake, 226

rradishes

Brunch Pitas, 137

Roasted Radishes, 65 Ratatouille Lasagna, 52–53

red bell pepper Corn Fritters, 49 Grilled Chicken Cutlets with Shaved Summer Salad, 102 Ratatouille Lasagna, 52–53 red bell pepper hummus, 158

Stuffed Peppers with Quinoa & Chickpeas, 162

Veggie-Packed Fried Rice with Shrimp, 66

red bell pepper, roasted Greek Burgers, 101 Sicilian Spaghetti with Tuna & Capers, 141 red onion. See onions.

Reuben Slaw, 57 rice, 181. See also cauliflower rice. Bibimbap (Korean rice bowl), 125

Chicken & Rice Soup, 158 cooking methods and tips, 142, 144, 157 Salmon & Avocado Rice Bowl, 142–44 Steak Fried Rice, 117

Vegan Grain Burger, 179 rice paper, 145 ricotta, 53 Ricotta & Tomato Tart, 60 roasting

chickpeas, 183 meats, twine for, 11 Parmesan-Roasted Broccoli Steaks, 57 pork, 109 poultry, 79

Roasted Cod with Orange-Olive Relish, 138 Roasted Radishes, 65

Roasted Roots with Carrot Top Pesto, 74

Roast Turkey Breast with Garlic & Herbs, 101 vegetables, about, 42, 44, 45 romaine

Chopped Italian Salad, 73 Grilled Wedge Salad, 49 root vegetables, 109. See also specific root vegetables. Roasted Roots with Carrot Top Pesto, 74 roasting, 45

rosemary, 102 Beef Tenderloin with Sweet Onion & Rosemary Jus, 128

Spinach, Mushroom & Bacon Salad with Warm Onion Dressing, 50 Steak Salad, 117

Toasted Quinoa Salad with Lemon & Herbs, 176 Tomato & Cucumber Salad, 188 salmon

broiling, 133 Brunch Pitas, 137 Maple-Glazed Salmon, 141 Niçoise Salad, 137

pairing ideas, 131

Points® value differences with farm and wild, 132 Salmon & Avocado Rice Bowl, 142–44

Sheet-Pan Miso Salmon with Veggies, 137 WW app and, 130 salsa, 38, 101, 161, 199

San Francisco Fisherman’s Stew, 152 scallions, 49, 77, 144, 181, 188

Flank Steak with Chimichurri Sauce, 118–20

Moo Shu Chicken Wraps, 91

Veggie-Packed Fried Rice with Shrimp, 66 seafood/fish. See also cod; crab; salmon; shrimp; tuna. anchovies, 151 facts and figures, 130 prepping and cooking, 131–33

shallots, 134, 190–91, 194 caution with overcooking, 33

Everything Bagel Strata, 34

Pantry Pasta, 151 Pork Chops with Creamy Mustard Sauce, 126 Shredded Brussels Sprouts with Basil & Pine Nuts, 69

Tangy Green Beans, 35 Zoodles Primavera, 46 Sheet-Pan Beans & Chicken with Herb Vinaigrette, 187 Sheet-Pan Chicken Shawarma, 97 Sheet-Pan Miso Salmon with Veggies, 137 shellfish. See also crab; shrimp nutritional benefits of, 130 prepping, 132 tools for, 12 shiitake mushrooms, 91, 184

San Francisco Fisherman’s Stew, 152

Simple Ceviche, 145 Tandoori-Grilled Shrimp Skewers, 148

Veggie-Packed Fried Rice with Shrimp, 66 Sicilian Spaghetti with Tuna & Capers, 141

Simple Ceviche, 145 slow cooker, beef in, 109 Smashed Burger Sliders, 121

Sole Meunière, 151 soups and stews, 44

Butternut Squash Bisque, 70

Chicken & Rice Soup, 158 Chicken Stock, 98

Classic Chicken Soup with Egg Noodle, 82 Creamy White Bean Soup, 69

Easy Beef Stew, 113

Pasta e Fagioli, 192–94 San Francisco Fisherman’s Stew, 152 Spicy Beans & Greens Stew, 200

ssage, 70, 101, 161 salads

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91 Brussels Sprouts Salad, 31 Chopped Italian Salad, 73 Corn Salad, 199

French Lentil Salad with Spiced Yogurt, 202 Grilled Wedge Salad, 49 Shaved Summer Salad, 102

San Francisco Fisherman’s Stew, 152 shopping for, 16, 132

Sole Meunière, 151 tools and gadgets for, 12 seasonings, shopping for, 16 seaweed, 142–44 sesame ginger dressing, 85 sesame oil, toasted, 66, 91, 110, 125, 137, 184

shopping tips and items beans and legumes, 15, 182 beef and pork, 16, 108 canned and frozen foods, 14, 16 eggs, 16, 22 for gluten-free recipes, 154 grains, 16, 156 money and time savings in, 14 poultry, 78 seafood/fish, 16, 132 vegetable, 16, 44

Shredded Brussels Sprouts with Basil & Pine Nuts, 69 shrimp

Easy Summer Rolls, 145 frozen, 132 Lemony Pasta with Spring Peas & Shrimp, 134 pan-searing, 133

sour cream, 126 soy sauce, 117, 144, 171 Soy-Ginger Marinade, 121

Spicy Beans & Greens Stew, 200 Spicy Edamame, 184 spinach

Bibimbap (Korean rice bowl), 125

Cold Noodles, 85 Espinacas con Garbanzos, 188

Everything Bagel Strata, 34

frozen, tips for, 33 Grain Bowl, 158

Pasta e Fagioli, 192–94

Quinoa Cakes with Spinach & Cheese, 172 raw to cooked ratio for, 42 Spinach, Mushroom & Bacon Salad with Warm Onion Dressing, 50

Spinach, Tomato & Feta Omelet, 28 squash, summer. See also zucchini grilling, 45 Ratatouille Lasagna, 52–53 squash, winter. See butternut squash sriracha, 142–44

steak

cutting, 118

Flank Steak with Chimichurri Sauce, 118–20 grilling, 109 shopping for, 108 Soy-Ginger Marinade for, 121 Steak Fried Rice, 117 Steak Salad, 117

cauliflower for potatoes, 62 chocolate chips, 165 cooking skills improvement and learning, 18 cottage cheese for ricotta, 53 dessert recipes, Points® value in, 204 eggs, 20 kimchi, 143 for parchment paper, 164 for Pasta e Fagioli, 192–94

sugars. See also brown sugar; maple syrup; powdered sugar. Points® value and, 19 shopping caution around, 206

sugar snap peas, 45 Tofu & Snap Pea Stir-Fry, 184

Zoodles Primavera, 46 sweets. See desserts and sweets. Swiss cheese, 57

steaming tips, 42, 45, 144, 154

strawberries, 222 Cheesecake-Dipped Strawberries, 220

Strawberry-Lavender Crisp, 216–17, 220

Stuffed Peppers with Quinoa & Chickpeas, 162 substitutions

ttacos Egg Breakfast Tacos, 38 Verde Tacos, 101 tahini, 43

Lentil Hummus, 200 Sheet-Pan Chicken Shawarma, 97

Tandoori-Grilled Shrimp Skewers, 148

Tangy Green Beans, 35 tarragon, 145 tartar sauce, 131 tenderloin, 11

Beef Tenderloin with Sweet Onion & Rosemary Jus, 128 chicken, 78

Grilled Spicy Pork Tenderloin with Baby Bok Choy, 110

Grilled Turkey Tenderloin, 81

pork, roasting, 109 shopping for, 108 Soy-Ginger Marinade for, 121

Thousand Island dressing, 57

thyme, 65, 98, 152, 155, 176

Toasted Quinoa Salad with Lemon & Herbs, 176

Toffee Chip Blondies, 221 tofu

Bean Salad with Mustard Vinaigrette & Crispy Tofu Croutons, 190–91 Chocolate Shake, 215 for cream substitution, Points® value with, 204 Tofu & Snap Pea Stir-Fry, 184

types, 182 tomatoes, 101, 121, 155 Chopped Italian Salad, 73 Grain Bowl, 158 grilling, 45 Lemony BLTs, 114 Pasta e Fagioli, 192–94 Pesto-Baked Chicken, 97 Ricotta & Tomato Tart, 60 Spinach, Tomato & Feta Omelet, 28 Tomato & Cucumber Salad, 188 WW app and, 42 tomatoes, canned Easy Beef Stew, 113 Linguine with TomatoMeat Sauce, 117 San Francisco Fisherman’s Stew, 152

Stuffed Peppers with Quinoa & Chickpeas, 162 tomato sauce and paste. See also marinara sauce. Creamy Chicken Korma, 85

Espinacas con Garbanzos, 188

Foolproof Turkey Meatloaf, 88–90

Pulled Pork & Cabbage Sandwiches, 114

tools and gadgets, 11–12 tortillas, 16 Egg Breakfast Tacos, 38

Huevos Rancheros, 38 Verde Tacos, 101 tuna, 181

Grilled Tuna with Green Herb Sauce, 145 Sicilian Spaghetti with Tuna & Capers, 141 turkey. See also Italian sausage, chicken/turkey.

Foolproof Turkey Meatloaf, 88–90 Greek Burgers, 101 Grilled Turkey Tenderloin, 81

prepping and cooking, 77–79 Reuben Slaw, 57 Roast Turkey Breast with Garlic & Herbs, 101 shopping for, 78 Turkey Meatballs with Rigatoni, 81 Verde Tacos, 101 turkey pepperoni Chopped Italian Salad, 73 turnips, 74

facts and figures, 42 frozen, recipes suited for, 44 prepping and cooking, 42–45 shopping for, 16, 44 tools and gadgets for, 11 Veggie-Packed Fried Rice with Shrimp, 66 Verde Tacos, 101

vinegar and vinaigrette balsamic, 35, 81, 179 Greek dressing, 117, 199

Herb Vinaigrette, 187 red wine, 31, 50, 73, 120, 137, 188, 194, 195

Warm Onion Dressing, 50

Whole-Grain Pancakes with Almond-Maple Topping, 175

Whole Grain Stamp, 156

Whole-Wheat Pasta Bake with Sausage & Broccoli Rabe, 167

Whole-Wheat Spaghetti Carbonara, 158 wine, 94, 109

Worcestershire sauce, 88–90

WW app, 14, 19, 42, 130

y

yellow beans, 190–91 yogurt, 35

Butternut Squash Bisque, 70

wwaffles Cheesy Breakfast Sandwiches, 114 Waffle Topper, 225 walnuts, 179 watercress, 176

Cheesecake-Dipped Strawberries, 220

French Lentil Salad with Spiced Yogurt, 202

vvanilla, 215, 220

“Nice” Cream, 207 Vanilla Cake with Cream Cheese Icing, 208 vegan and vegetarian recipe icons, 20 Vegan Grain Burger, 179 vegetable broth/stock, 50, 65, 69, 70, 192–93, 200 vegetables. See also specific vegetables.

WeightWatchers® program, 19. See also Points® value; WW app. wheat berries, 155, 156 Whipped EdamameAvocado Dip, 195 whipped topping Chocolate Icebox Cake with Mixed Berries, 222 Easy Lemon Cheesecake Cups, 225 Easy Mixed Berry Pie, 222

“Nice” Cream, 207 Peaches ’n’ Cream Sandwich, 222 white beans. See also cannellini beans Creamy White Bean Soup, 69

Glazed Pumpkin Spice Loaf Cake, 226 Peach & Plum Phyllo Slab Pie, 212

Sheet-Pan Chicken Shawarma, 97

Tandoori-Grilled Shrimp Skewers, 148

Vanilla Cake with Cream Cheese Icing, 208

zZeroPoint™ foods, 15, 76, 130

zucchini

Ratatouille Lasagna, 52–53

Zoodles Primavera, 46

Inside, you’ll find: 128 recipes, 60 ideas for inspo (three words: Buffalo chicken flatbreads), and 137 tips for cooking, shopping, and prepping anything. Add a shopping list to guide you at the supermarket, realistic advice for meal planning, and a rundown of all the gizmos you would actually want.

So if you’ve ever wondered, “What’s the difference between a canned bean and a dried one, and do I need to care?” or “I bought the two-pound bag of frozen shrimp because it was on sale — now what do I do?” these pages hold all the healthful, delicious answers.

Life is complicated— cooking delicious food that’s good for you shouldn’t be. This cookbook is proof.