eggs
.
FA C T S
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.
101
.
FIGURES
No. 1 Tracked protein in the WW app
average egg weighs
Rich flavor of yolks plays well with non-starchy veggies.
2oz
1
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.
egg
equals
6
grams of protein
your egg substitute equation
1/
4
cup of liquid eggs
=
1 large egg
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 it 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.
EGGS 101
4
. P OAC H
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HARD-BOIL
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SCRAMBLE
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FRY
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cook it
EGGS 101
5
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.
Coat a small nonstick skillet with cooking spray. Heat over 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 medium egg, follow the same steps, but instead of covering the pan to finish cooking, flip the egg over and cook until desired doneness.) In a medium bowl, beat 2 eggs and a pinch of salt. Coat a small nonstick skillet with cooking spray. Heat over 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.)
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.
Bacon, egg & cheese pizza
That’s right: pizza for breakfast…or lunch…or dinner. Using a premade
6–8
cauliflower base and baking the eggs directly on the crust mean this onepan wonder can hit the table in less than 30 minutes.
Prep 10 min Cook 20 min Serves 4
1 1 4 2 4 ½ ⅛ ⅛
frozen cauliflower pizza crust (5 to 6 oz), about 10 inches in diameter cup shredded reduced-fat (2% milk) sharp cheddar slices Canadian bacon (about 4 oz), finely chopped scallions, sliced, white and green parts separated large eggs cup finely chopped tomato tsp salt tsp black pepper Hot sauce, for serving (optional)
1. Preheat the oven to 425°F. Place the pizza crust on a baking sheet lined with parchment. 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 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) 258 Cal, 14 g Total Fat, 7 g Sat Fat, 581 mg Sod, 11 g Total Carb, 2 g Sugar, 2 g Fib, 24 g Prot.
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EGGS 101
6
Lemon–poppy seed meringues
These sweet treats rely on a low-and-slow bake, followed by a final round
1
of drying out in the oven in order to get the perfect sticky-crisp texture. For that extra profesh touch, use a tip to pipe the meringues.
Prep 20 min Cook 1½ hr Serves 40
4 ¼ ¾ 1 1 ½
large egg whites tsp cream of tartar cup sugar tbsp poppy seeds tsp finely grated lemon zest plus 1 tsp fresh lemon juice (from about ½ lemon) 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 (when the beater is turned upside down, the meringue forms a tip that curls 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 beater. 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.
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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.
EGGS 101
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Spinach, tomato & feta omelet
2–5
Choose your own adventure and have this non-starchy veg–packed dish
Prep
beat the egg mixture together the night before and keep it in the fridge
(earn 2 Points®!) for breakfast, lunch, or dinner. For lightning-fast prep, until ready to cook.
10 min Cook 15 min Serves 1
1 1 ½ ¼ 2 2
Cooking spray large egg plus 3 egg whites cup chopped fresh spinach tsp dried oregano tsp salt small plum tomatoes, seeded and chopped 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 over 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. Scan to get your exact PersonalPoints™ value
step by step
Lifting of cooked eggs description here teekay
Flipping eggs in pan description here teekay
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4. Remove the pan from heat. Fold over the other half of the omelet to cover. Carefully slide the omelet onto a plate. Per serving (1 omelet) 224 Cal, 11 g Total Fat, 4 g Sat Fat, 1,058 mg Sod, 11 g Total Carb, 6 g Sugar, 4 g Fib, 22 g Prot.
EGGS 101
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Jammy egg breakfast sandwich
If you’ve never heard of jammy eggs, picture tender, perfectly cooked
4–6
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
Prep
perfect for stuffing into a grab-and-go sandwich.
5 min Cook 15 min Serves 4
4 4 4 ¾
large eggs light English muffins, split slices Canadian bacon cup shredded light cheddar
6 ¼ ¼
tbsp chopped scallions tsp salt tsp black pepper
1. Bring a large pot of water to a boil. Place a large bowl of ice water next to it on the counter. Cook the eggs for exactly 7 minutes. Using a slotted spoon, transfer the eggs to the bowl of ice water and let sit 1 minute. Gently crack the eggs and peel. Set by the pot of hot water. 2. In a toaster oven or oven heated to 350°F, toast the muffins 1 to 2 minutes. Place one slice of the bacon on one half (cut side up). Top the other half (cut side up) with 3 tbsp cheese. Return to the toaster oven or oven and toast until the bacon is warmed through and the cheese is melted, 2 to 3 minutes more. 3. To rewarm the eggs, use the slotted spoon to dip the eggs back into the pot of hot water for a moment (or run under hot water). Using a sharp knife, slice the eggs in half and top each slice of bacon with 2 egg halves. Sprinkle with the scallions, salt, and pepper. Top with the other muffin half, cheese side down. Per serving (1 sandwich) 250 Cal, 10 g Total Fat, 4 g Sat Fat, 570 mg Sod, 24 g Total Carb, 1 g Sugar, 6 g Fib, 20 g Prot.
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Brussels sprouts salad 2-sentence recipe
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.
EGGS 101
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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.
Everything Bagel Strata Frozen spinach works here too. Just be sure to thaw it and squeeze out all the excess liquid. see page EGGS 101
15
16
Everything bagel strata
No, it’s not your imagination: Everything bagel flavors have been popping
6–8
up everywhere. That particular mix of onion, poppy seeds, and sesame seeds is hard to resist, especially when tossed into a cozy breakfast bake
Prep
topped with gooey cheddar and crispy bacon.
15 min Cook 1 hr Serves 6
2 6 6 1¼ 1 ½ ½
Cooking spray large shallots, thinly sliced oz baby spinach large eggs cups low-fat milk tsp dry mustard tsp salt tsp black pepper
8 3 4 1
everything bagel thins, cut into 1-inch pieces oz low-fat sharp white cheddar or Colby cheese, shredded slices center-cut bacon, cooked and coarsely crumbled tbsp everything bagel seasoning, for garnish (optional)
1. Coat a large nonstick skillet with cooking spray and heat over medium. Add the shallots and cook until softened, about 3 minutes, stirring occasionally. Gradually add the spinach and cook until wilted, 2 to 3 minutes, stirring often. 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. Bake the strata, covered with foil, 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) 307 Cal, 10 g Total Fat, 3 g Sat Fat, 722 mg Sod, 39 g Total Carb, 8 g Sugar, 8 g Fib, 21 g Prot. Scan to get your exact PersonalPoints™ value
See photograph on pages 14 to 15.
EGGS 101
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Deviled eggs with capers & dill
Who doesn’t perk up when they see a platter of this retro classic app on
0–3
the buffet table? To get your deviled eggs to sit up straight, cut a paperthin slice of the white from the curved bottom so they lie flat.
Prep 15 min No cook
6
Serves 6
3 1 ¾ 1 ⅛
large eggs, hard-boiled, peeled, and halved lengthwise tbsp plain nonfat Greek yogurt tbsp whole-grain Dijon mustard tsp chopped fresh dill, plus more for garnish tsp finely chopped shallot tsp salt Pinch of black pepper, plus more for garnish
1. Separate the cooked egg yolks from the whites and place 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, dill, and additional black pepper. Per serving (2 egg halves with filling) 79 Cal, 5 g Total Fat, 2 g Sat Fat, 182 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 7 g Prot.
See photograph on pages 18 to 19.
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
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Spread hummus on whole-grain toast. Top with sliced egg and sliced tomato.
EGGS 101
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Deviled Eggs with Capers & Dill
see page 17
EGGS 101
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Huevos rancheros
Smoky corn tortillas (these count as a whole grain!) combine with fried
3–7
eggs and tangy fresh salsa for a satisfying breakfast with just the right balance of fiber, protein, and, oh yeah, loads of flavor.
Prep 2 min Cook 5 min Serves 1
2 2 ½ 1
Cooking spray Corn tortillas large eggs Pinch of salt cup pico de gallo tbsp fresh cilantro leaves, for garnish (optional)
1. Toast the tortillas directly over a gas burner set to medium-low or in a dry skillet over medium-high heat until the tortillas are lightly charred, turning often. Arrange the tortillas on a plate. 2. Coat a medium nonstick skillet with cooking spray and heat over 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) 295 Cal, 13 g Total Fat, 4 g Sat Fat, 459 mg Sod, 31 g Total Carb, 4 g Sugar, 3 g Fib, 17 g Prot.
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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.
EGGS 101
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please change backround to HuevosRancheros image 0033 (white background)
MASTER SKILLS
Fluffy japanese egg pancakes
While we love a traditional golden-brown flapjack as much as the next
4–6
person, these puffy pancakes are worth trying--and perfecting. Cooking them in foil rings sounds fussy, but it’s what helps these tasty towers cook
Prep
up super tall.
20 min Cook 10 min Serves 2
1 3 2 ½
Cooking spray large egg yolk plus 2 large egg whites tsp granulated sugar, divided tbsp low-fat milk tsp vanilla extract
⅛ 3 ⅛ 1
tsp salt tbsp self-rising flour tsp cream of tartar tsp powdered sugar
1. Cut 4 (12-inch) squares of foil. Fold each square over itself repeatedly to make a 2-inch-tall strip. Form the strip into a 3- to 3½-inch ring and secure with staples or tape on the outside. 2. In a medium bowl, whisk the egg yolk until lightly beaten. Whisk in 1 tsp granulated sugar, then whisk in 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 and 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.
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4. Lightly coat a 12-inch nonstick skillet with cooking spray and heat over low. Generously coat the inside of the foil rings with cooking spray. Arrange the rings in the pan. Divide the batter evenly 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. 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. 5. Divide the pancakes between 2 plates. Sprinkle with the powdered sugar. Per serving (2 pancakes) 162 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.
EGGS 101
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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 and delish ways to unlock the potential of any plant, from arugula to
.
101
.
FA C T S
FIGURES
More than 50 different non-starchy veggies to add PersonalPoints™ to your Budget
spinach math
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
10
1
=
cups raw
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)
Pair it Roasted sweet potatoes with chipotle grilled eggplant with tahini and lemon kale with Caesar dressing.
VEGGIES 101
25
shop 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.
prep it 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 serrated 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.
VEGGIES 101
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. STEAM
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S AU T É
.
.
GRILL
.
.
R OAS T
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.
cook it
VEGGIES 101
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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.
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.
Summer squashes, eggplant, tomatoes, bell peppers. Heat 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.
Leafy greens. In a large skillet, heat 1 tbsp oil over 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 tak e 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
Up your veggie intake with this dish that pairs non-starchy veg with even
1–2
more non-starchy veg. Basil and lemon keep things fresh, while cheese and lots of garlic make your tastebuds do the happy dance.
Prep 15 min Cook 10 min Serves 2
1 3 ½
Cooking spray large shallot, finely chopped large garlic cloves, finely chopped 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 4 ½ ⅛ ⅓ 1
cup frozen peas, thawed cups spiralized zucchini (about 12 oz) tsp salt tsp crushed red pepper cup torn fresh basil tsp finely grated lemon zest plus 2 tsp lemon juice (from about 1 lemon) 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 medium-high. Cover and cook for 2 minutes. Add the peas and cook until the vegetables are crisptender, 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. Add 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.
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VEGGIES 101
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Corn fritters
Great any time of year, these sweet corn and pepper–studded beauties
0–3
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.
Prep 15 min Cook 25 min Serves 6
3 4 1 ⅓ 2 ½ ¼
Cooking spray large eggs, separated medium ears corn medium red bell pepper, seeded and finely chopped cup finely chopped scallions tbsp all-purpose flour tsp salt tsp black pepper Finely chopped fresh chives, for garnish (optional)
1. In a small bowl, beat the egg whites until stiff but not glossy. 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.
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3. Coat a 12-inch nonstick skillet with cooking spray and heat over 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) 120 Cal, 4 g Total Fat, 1 g Sat Fat, 229 mg Sod, 18 g Total Carb, 4 g Sugar, 2 g Fib, 6 g Prot.
VEGGIES 101
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WHAT’S IN YOUR FRIDGE?
romaine
Grilled wedge salad
Halve a head of romaine lengthwise. Coat each half with cooking spray. Grill the lettuce, cutside down, until grill marks appear. Drizzle with light blue cheese dressing. Garnish with bacon bits.
Spinach, mushroom & bacon salad with warm onion dressing
2
Prep
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 min Cook 15 min Serves 6
10 oz fresh spinach, torn into bite-size pieces, or 8 cups spinach leaves 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. Set aside. 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) 88 Cal, 6 g Total Fat, 1 g Sat Fat, 453 mg Sod, 7 g Total Carb, 3 g Sugar, 2 g Fib, 4 g Prot. Scan to track your PersonalPoints™ for this recipe
VEGGIES 101
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step by step
Broil veggie slices until tender.
Sauté peppers and onions for max flavor.
Layer noodles, sauce, veg, and cheese 3 times.
Cover with foil to help cheese melt.
Uncover and broil to get cheese golden brown.
Ratatouille lasagna
4–7
Prep 25 min
Yes, dreams do come true: Lasagna can add 2 Points® to your Budget. All you have to do is stuff it with non-starchy veggies. 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.
Cook 1½ hr Other 1½ hr Serves 9
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 1 1 2 ½ 1 1½ 5 8.25
cup chopped onion red bell pepper, chopped yellow bell pepper, chopped cups fat-free cottage cheese cup grated Parmesan, divided large egg, beaten tsp Italian seasoning cups fat-free marinara sauce oz whole-wheat or whole-grain lasagna noodles (9 noodles), 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 the vegetables with cooking spray and season with salt and black pepper. Broil until tender, 8 to 9 minutes per pan. Preheat the oven to 400°F. 2. Meanwhile, 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.
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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 over the bottom of the dish. Arrange 3 noodles in the dish. Top the noodles with 1⅓ cups marinara. Arrange half the vegetables over the noodles. Spread half the cottage cheese mixture over the top. Repeat the layers with 3 noodles, 1⅓ cups marinara, the remaining vegetables, and the cottage cheese mixture. Top with the remaining 3 noodles and 1⅓ cups marinara. Sprinkle the mozzarella over the 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.
VEGGIES 101
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Classic guacamole
This creamy crowd-pleaser gets invited to all the parties. And it’s amazingly
0–2
customizable. Add pickled jalapeños, finely chopped tomato—whatever suits your taste.
Prep 10 min No cook Serves 4
1 2 2 1 ¼ ¼
ripe medium avocado tbsp finely chopped fresh cilantro tbsp finely chopped red onion tbsp fresh lime juice tsp hot sauce 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.
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VEGGIES 101
36
Parmesan-roasted broccoli steaks
Is there anything that doesn’t automatically become more delicious with a
1
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.
Prep 5 min Cook 20 min Serves 4
1 ⅜ ¼ ¼
Cooking spray head broccoli (1 to 1¼ lb) tsp salt tsp black pepper cup grated Parmesan
WHAT’S IN YOUR FRIDGE?
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. Scan to track your PersonalPoints™ for this recipe
VEGGIES 101
39
cabbage
Reuben slaw
Combine finely shredded cabbage with chopped deli-sliced pastramistyle turkey and shredded Swiss cheese. Toss with light Thousand Island dressing.
Ricotta & Tomato Tart
see page 42
VEGGIES 101
41
Ricotta & tomato tart
No need to fear phyllo. Simply thaw the frozen dough, gently peel apart
3
the layers, and keep them covered with a damp paper towel until you’re ready to use them.
Prep 15 min Cook 25 min Serves 6
2 1 1 ½ ½ ¼
Cooking spray large eggs, beaten cup fat-free ricotta tsp grated lemon zest tsp salt tsp black pepper cup grated Parmigiano-Reggiano, 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.
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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.
VEGGIES 101
42
Baked buttermilk & cauliflower mashed potatoes
Creamy? Check. Dreamy? Yep, thanks to the magical powers of what-can’t-
2–4
this-veg-do cauliflower. Tangy buttermilk, melted butter, and smooth cream cheese make sure there’s plenty of rich flavor to boot.
Prep 15 min Cook 55 min Serves 8
1½ 1½ 2 ¾ 1¼ 1½
Cooking spray lb cauliflower, coarsely chopped lb russet potatoes, peeled and cubed oz Neufchâtel cheese cup low-fat buttermilk tsp salt 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 on pages 44 to 45. Scan to get your exact PersonalPoints™ value
VEGGIES 101
43
Replacing half the potatoes with a non-starchy veg like cauliflower lowers Points® and adds earthy flavor.
VEGGIES 101
44
For the smoothest texture, use the tip of a paring knife to check that the simmered veg are extra tender throughout before draining them.
Baked Buttermilk & Cauliflower Mashed Potatoes
A little melted butter goes a long way and helps with browning when you brush some on top.
see page 43
Braised greens
Something amazing happens when you simmer greens like collards and
1
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.
Prep 10 min Cook 40 min Serves 8
1 1 4 1½ 1½ 1 1
tbsp olive oil medium onion, thinly sliced cups fat-free reduced-sodium vegetable broth tsp salt tsp smoked paprika lb collard greens, stemmed and coarsely chopped 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.
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Roasted radishes 2-sentence recipe
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.
VEGGIES 101
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Veggie-packed fried rice with shrimp
Remembering a time before supermarkets started selling already-riced
3-6
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
Prep
of extra cooking time.
10 min Cook 15 min Serves 2
½ 3 1 3 1
Cooking spray lb large peeled, deveined shrimp tsp toasted sesame oil, divided Pinch of salt Pinch of black pepper cup frozen mixed peas and carrots slices Canadian bacon, finely chopped small red bell pepper, seeded and finely chopped 1 large egg, beaten
3 2 2 6
cups riced cauliflower tsp finely chopped garlic tsp finely chopped peeled fresh ginger 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.
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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).um here. Per serving (2 cups) 335 Cal, 13 g Total Fat, 3 g Sat Fat, 1,792 mg Sod, 23 g Total Carb, 5 g Sugar, 7 g Fib, 35 g Prot.
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Shredded brussels sprouts with basil & pine nuts
Fresh and lemony, this side dish is the ideal palate-cleansing pairing for
1
meaty mains. If you don’t have pine nuts, sliced or chopped almonds provide a similar crunch.
Prep 15 min Cook 10 min Serves 8
2 1 3 ¼ 2 2 ¼ 8
lb Brussels sprouts, ends and leaves trimmed tbsp unsalted butter medium shallots, finely chopped cup finely chopped fresh basil, plus more for garnish tbsp fresh lemon juice tsp salt tsp black pepper 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.
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VEGGIES 101
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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 over medium until warm.
Butternut squash bisque
This cozy classic gets its velvety texture from a combo of non-starchy fave
2
butternut squash (cooked down until meltingly soft) and a touch of Greek yogurt. Shave off prep and cook time by buying frozen precut squash
Prep
chunks.
15 min Cook 40 min Serves 6
2 1½ 1½ 2 4
tsp unsalted butter cups chopped onions tsp salt tsp finely chopped garlic Pinch of cayenne pepper Pinch of ground nutmeg lb butternut squash, cubed (about 10 cups)
4 cups reduced-sodium chicken or vegetable stock 3 tbsp plain nonfat 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) 188 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.
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VEGGIES 101
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Chopped italian salad
This Italian sub turned salad is the kind that keeps you coming back
5
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
Prep
briny olives the next.
15 min No cook Serves X
6 2 ¾ ¼ 1 1 1 1
cups chopped romaine cups halved grape or cherry tomatoes cup sliced pepperoncini, drained cup thinly sliced red onion tbsp red wine vinegar tsp Dijon mustard tsp dried oregano tsp finely chopped garlic
½ ¼ 3 ½ ½
tsp salt tsp black pepper tbsp olive oil cup sliced olives (about 12 olives) 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 among 6 plates. Top with the olives, pepperoni, provolone, 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.
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Blistered green beans 2-sentence recipe
Generously coat a cast-iron skillet or wok with cooking spray and heat over 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.
VEGGIES 101
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MASTER SKILLS
Roasted roots with carrot top pesto 2
Prep 10 min
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.
Cook 40 min Serves 6
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 1 2 2 2 1
tsp black pepper medium garlic clove tbsp grated Parmesan tbsp pine nuts tbsp extra-virgin olive oil 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 sheet 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 carrot tops and add 1 cup to processor, along with the cheese, pine nuts, and remaining ¼ tsp salt 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) 142 Cal, 7 g Total Fat, 1 g Sat Fat, 410 mg Sod, Scan to track your PersonalPoints™ for this recipe
18 g Total Carb, 10 g Sugar, 5 g Fib, 3 g Prot.
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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.
.
101
.
FA C T S
FIGURES
WW members’ top ZeroPoint™ food category (after non-starchy veggies)
internal temp of fully cooked chicken
Fluent in Italian, Indian, Greek, Spanish, and every language in between
165°F 3 oz serving
equals Well versed in being grilled, roasted, and seared, but looking for more opportunities to be poached and braised
50% of the recommended daily value of protein (26 grams)
6
months
Freezes well and is always ready for action (with 24 to 36 hours’ notice)
POULTRY 101
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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
POULTRY 101
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shop it 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 it’s not specified) includes some fattier dark meat. Take note of what you’re using since their respective Points® values will be different.
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.
POULTRY 101
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. .
GRILL
.
.
PA N - S E A R
.
.
R OAS T
.
.
illo tk
P OAC H
cook it
POULTRY 101
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In a large pot, add 4 medium 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.
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.
Combine ½ tsp dried rosemary, ¼ tsp dried thyme, and ¾ tsp each salt and black pepper. Sprinkle all over 2 medium 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. Season 1 lb boneless, skinless chicken thighs with ½ tsp each salt and black pepper. Grill, covered, until 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.
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Turkey meatballs with rigatoni
Two key takeaways from this simple recipe: First, egg whites help keep
7–9
these lean meatballs moist. Second, baking them in the oven means hands-off cooking and no need to hover over a frying pan.
Prep 20 min Cook 20 min Serves 4
1 3 ¾ 1 1
lb extra-lean ground turkey breast large egg whites cup dried plain breadcrumbs large garlic clove, finely chopped tsp poultry seasoning
¾ 8 1 ½ ¼
tsp salt oz rigatoni cup marinara sauce tsp black pepper cup torn fresh basil leaves
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 rigatoni 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.
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Grilled turkey tenderloin 2-sentence recipe
In a resealable plastic bag, toss 1 turkey tenderloin with ⅓ cup balsamic vinaigrette. Refrigerate for 3 hours, then grill over medium heat until a meat thermometer registers 165°F, 18 to 20 minutes.
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Classic chicken soup with egg noodle
4–5
Prep
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.
15 min Cook 1 hr Serves 6
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 and simmer, covered, 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. Scan to get your exact PersonalPoints™ value
POULTRY 101
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Creamy chicken korma
3–5
Prep
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.
10 min Cook 20 min Serves 4
1½ tbsp canola oil, divided 1½ cups plain 1 lb boneless, skinless unsweetened almond chicken breasts, cut milk into ½-inch pieces ⅓ cup unsweetened 1 tsp salt, divided powdered almond 1 large onion, chopped butter 4 medium garlic cloves, Cauliflower rice, chopped cooked, for serving 1½ tsp garam masala ¼ cup chopped fresh 2 tbsp tomato paste cilantro, for garnish
WHAT’S IN YOUR FRIDGE?
rotisserie chicken 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. Scan to get your exact PersonalPoints™ value
3. Return the chicken to the skillet and stir in the puréed sauce. Cook over medium-low heat until 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.
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Cold noodles
Toss shredded chicken with light sesame-ginger 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
6–9
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
Prep
allows the egg, and therefore the crumbs, to evenly coat the slippery chicken.
15 min Cook 20 min Serves 4
4 ½ ¼ 2 1 1 ¾
Cooking spray (4-oz) thin-sliced chicken cutlets tsp salt tsp black pepper tbsp all-purpose flour large egg tbsp Dijon mustard cup panko breadcrumbs
¼ 1 1 1 4
cup light mayonnaise tbsp barbecue sauce tsp honey tsp yellow mustard 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. 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. Scan to get your exact PersonalPoints™ value
4. Preheat the broiler on High. Broil the chicken until browned on both sides, 1 to 2 minutes per side. 5. Meanwhile, 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.
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For dishes like meatloaf (which bakes for a while), using 93% lean turkey is key. A leaner turkey would yield a dried-out loaf.
Foolproof Turkey Meatloaf
see page 72
Brushing the outside with a bit of ketchup is enough to give this meatloaf a touch of sweetness without having to add a ton to the meat mixture.
For a prep shortcut, pulse the mushroom and garlic in a food processor to finely chop them.
POULTRY 101
1 77 1
Foolproof turkey meatloaf
Consider this meatloaf recipe a blueprint, then tweak the flavor to suit your
7
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,
Prep
chipotles, and cilantro, then serving it with salsa.
15 min Cook 45 min Serves 4
1 1 ¾ ½ ⅓ ¼
lb (93% lean) ground turkey cup fresh breadcrumbs cup finely grated carrot cup finely chopped mushrooms cup grated onion cup tomato sauce
1 1 4 ¾ ¼ ¼
large egg large garlic clove, finely chopped tsp Worcestershire sauce tsp salt tsp black pepper 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, 885 mg Sod, 16 g Total Carb, 7 g Sugar, 2 g Fib, 25 g Prot.
See photograph on pages 70 to 71.
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Moo shu chicken wraps
Weapons to keep in your weeknight-dinner arsenal: thinly sliced chicken
4–6
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
Prep
Chinese American classic.
10 min Cook 10 min Serves 6
1 1 ¼ 3 8
lb chicken cutlets, cut into thin strips tsp salt tsp black pepper tsp toasted sesame oil, divided 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 2 2 1 1
cup hoisin sauce tsp finely chopped garlic tsp finely chopped peeled fresh ginger tsp rice wine vinegar head Boston or Bibb lettuce, leaves separated Lime wedges, cilantro, sesame seeds, and/or chile-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). Scan to get your exact PersonalPoints™ value
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 74 to 75.
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Moo Shu Chicken Wraps
see page POULTRY 101
75
73
Chicken marsala
We beg you to use Marsala wine and not any ol’ wine you happen to have
2–4
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
Prep
6 months so you can use it in other pan sauces.
15 min Cook 20 min Serves 4
2 3 4 1 ½ ¼ ½ 1¼ 1½
tsp olive oil cups sliced mushrooms (about 9 oz) (4-oz) boneless, skinless chicken breasts tsp dried thyme tsp salt tsp black pepper cup dry Marsala wine cups reduced-sodium beef stock, divided tbsp cornstarch
step by step
Brown chicken on both sides for extra flavor.
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. Meanwhile, 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 of the skillet and cook until golden, 2 to 3 minutes per side.
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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.
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Add wine and scrape up any browned bits.
Simmer to concentrate the flavor of the wine.
Stir in cornstarch to thicken the sauce.
Sheet-pan chicken shawarma
2–5
A street food classic morphs into a convenient sheet-pan dinner when you
Prep
warm spices and a tangy tahini-yogurt sauce. Serve as is, or for a handheld
15 min
replace a giant rotisserie spit with a hot oven but keep the same blend of treat, pile all the ingredients into a toasted pita.
Cook 15 min Serves 4
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 ½ 1½ 1 2 2
medium garlic cloves, grated, divided cup plain nonfat Greek yogurt tbsp tahini tbsp fresh lemon juice cups sliced cucumbers, for serving 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.
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Pesto-baked chicken 2-sentence recipe
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.
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Chicken stock
Store-bought stock can’t be beat for convenience, but for flavor,
0–4
homemade is #goals. Plus, one big batch will last you months. Beyond soups, use this to make sauces or to upgrade your grains.
Prep 30 min Cook 1½ hr Serves 8
3½ 2 2 1 2 2 10 1 1 1
lb bone-in, skinless chicken breast celery stalks, cut into thirds medium carrots, scrubbed and cut into thirds large onion (roots trimmed), quartered medium garlic cloves, peeled fresh thyme sprigs fresh parsley sprigs tsp black peppercorns bay leaf 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. Scan to get your exact PersonalPoints™ value
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.
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Roast turkey breast with garlic & herbs
0–3
Turkey breast is an inexpensive, easy way to feed a crowd. This recipe calls
Prep
against the meat as it cooks, but if you choose not to eat the skin, you can
for skin-on turkey breast in order to keep the garlicky herb paste pressed calculate your Points® using skinless turkey breast.
10 min Cook 1 hr Serves 12
4 2 2 1 1 2 1 2
Cooking spray medium garlic cloves, finely chopped tbsp chopped fresh oregano tbsp chopped fresh sage tbsp olive oil tbsp finely grated lemon zest (from 2 lemons) tsp salt tsp black pepper 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 an instant-read thermometer inserted into the center of each breast registers 165°F, about 1 hour, 40 minutes. Scan to get your exact PersonalPoints™ value
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) 230 Cal, 4 g Total Fat, 1 g Sat Fat, 408 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 45 g Prot.
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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
Grilled chicken cutlets with shaved summer salad
3–6
Raw fennel adds an extra-crunchy, slightly herbal je ne sais quoi to this
Prep
V-slicer to get super-thin, cheffy slices that soak up the lemon dressing.
refreshing salad that will earn you an extra Point. Use a mandoline or
15 min Cook 10 min Serves 4
3 2 1 2 ¾ ¼ 1
Cooking spray tbsp olive oil tbsp finely chopped fresh rosemary tbsp finely chopped garlic tbsp fresh lemon juice tsp salt tsp black pepper 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, 375 mg Sod, 8 g Total Carb, 3 g Sugar, 3 g Fib, 27 g Prot.
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MASTER SKILLS
Chicken scarpariello
3–5
Prep 10 min
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.
Cook 45 min Serves 8
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 cooked Italian chicken sausages, sliced 1 tbsp olive oil
1 1 4 1¼ 8
large red bell pepper, thinly sliced medium onion, sliced large garlic cloves, thinly sliced cups no-salt-added chicken stock whole pickled hot cherry peppers, quartered 2 tbsp white wine vinegar (or 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.
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3. Add the oil to the skillet and swirl to coat. Add the red pepper and onion and cook for 3 minutes, stirring occasionally. 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.
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