COOKING 101 1
SFI-01681 COOKING 101 2 VICE PRESIDENT, HEAD OF GLOBAL CONTENT & CREATIVE Amy Keller Laird GLOBAL CREATIVE DIRECTOR Tom O’Quinn EDITOR IN CHIEF Theresa O’Rourke FOOD DIRECTOR Sherry Rujikarn DESIGN DIRECTOR Liza Aelion EXECUTIVE FOOD EDITOR Lisa Chernick RECIPE DEVELOPER Ann Taylor Pittman NUTRITIONIST & RECIPE EDITOR Leslie Fink, MS, RD CONTRIBUTING FOOD EDITOR Kate Heddings CONTRIBUTING RECIPE EDITOR Jill Baughman 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 Christopher Testani FOOD STYLIST Barrett Washburne PROP STYLIST Megan Hedgpeth ILLUSTRATOR Holly Parkin ON THE FRONT COVER Scallop and shrimp skewers with mojo sauce (page 186) ADDITIONAL CREDITS Iain Bagwell (page 215) Alex Lepe (interior front and back covers) Con Poulos (pages 81, 111, 132, and 157) Tina Rupp (pages 74 and 237) Ann Taylor Pittman (pages 90 and 146) 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. © 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
Huevos rancheros . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
COOKING 101 5 contents eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Ratatouille lasagna 53 Classic guacamole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Crispy chicken sandwich with BBQ mayo . . . . . . . . . . 86
Deviled eggs with capers & dill 35
Butternut squash bisque . . . . . . . . . . . . . . . . . . . . . . . . 70
Parmesan-roasted broccoli steaks . . . . . . . . . . . . . . . 57
. . . . . . . . . . . . . . .
Veggie-packed fried rice with shrimp 66
Chicken scarpariello 105
Baked buttermilk& cauliflower mashed potatoes . . 61
. . . . . . . . . . . . . . 27
Zoodles Primavera . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Bacon, egg & cheese pizza . . . . . . . . . . . . . . . . . . . . .
Chopped Italian salad 73
Moo shu chicken wraps 91
Spinach, tomato & feta omelet 28
Roasted roots with carrot top pesto . . . . . . . . . . . . . . 74
Creamy chicken korma . . . . . . . . . . . . . . . . . . . . . . . . . . 85
Fluffy japanese egg pancakes . . . . . . . . . . . . . . . . . . . 41 veggies . . . . . . . . . . . . 42
Lemon–poppy seed meringues . .
. .
Shredded Brussels sprouts with basil & pine nuts . . 69
poultry . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
. 24
Corn fritters 49
Classic chicken soup with egg noodle 82
Everything bagel strata . . . . . . . .
Jammy egg breakfast sandwich . . . . . . . .
. .
Turkey meatballs with rigatoni . . . . . . . . . . . . . . . . . . . 81
Spinach, mushroom & bacon salad with warm onion dressing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Sheet-pan chicken shawarma . . . . . . . . . . . . . . . . . . . 97
Chicken stock 98
Braised greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
. . . . . . . . . 31
. . . . . . . . . . . . . . . 34
Roast turkey breast with garlic & herbs . . . . . . . . . . 101
Ricotta & tomato tart 60
Foolproof turkey meatloaf . . . . . . . . . . . . . . . . . . . . . . 90
Grilled chicken cutlets with shaved summer salad 102
Chicken marsala . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
Strawberry-lavender crisp . . . . . . . . . . . . . . . . . . . . . 220
Spicy beans & greens stew . . . . . . . . . . . . . . . . . . . . . 200
Bean salad with mustard vinaigrette & crispy tofu croutons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 191
Sheet-pan beans & chicken with herb vinaigrette . 187
Peach & plum phyllo slab pie . . . . . . . . . . . . . . . . . . . 212
COOKING 101 6 CONTENTS
Chickpea pasta shells & cheese . . . . . . . . . . . . . . . . . 188
Whipped edamame-avocado dip 195
Whole-grain pancakes with almond-maple topping 175
Farro risotto with butternut squash . . . . . . . . . . . . . 161
Tofu & snap pea stir-fry 184
Chickpea-avocado toast . . . . . . . . . . . . . . . . . . . . . . . 199
Mini apple-cinnamon muffins . . . . . . . . . . . . . . . . . . 211
beef & pork . . . . . . . . . . . . . . . . . . . . . 106
Beef tenderloin with sweet onion & rosemary jus . 128 seafood . . . . . . . . . . . . . . . . . . . . . . . . . 130
Breakfast barley with kimchi & fried egg . . . . . . . . . 171
Grilled spicy pork tenderloin with baby bok choy 110
Lemony pasta with spring peas & shrimp . . . . . . . . 134
French lentil salad with piced yogurt . . . . . . . . . . . . 202 desserts . . . . . . . . . . . . . . . . . . . . . . . . 204
Glazed pumpkin spice loaf cake . . . . . . . . . . . . . . . . 226
Sheet-pan miso salmon with veggies 137
Easy beef stew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Pulled pork & cabbage sandwiches . . . . . . . . . . . . . 114
beans & legumes . . . . . . . . . . . . . . . . 180
Toasted quinoa salad with lemon & herbs 176 Vegan grain burger . . . . . . . . . . . . . . . . . . . . . . . . . . . . 179
San Francisco fisherman’s stew 152 grains . . . . . . . . . . . . . . . . . . . . . . . . . . . 154
Smashed burger sliders . . . . . . . . . . . . . . . . . . . . . . . . 121
Baked chocolate chip oatmeal bars . . . . . . . . . . . . . 166
Whole-wheat pasta bake with sausage & broccoli rabe 167
Quinoa cakes with spinach & cheese . . . . . . . . . . . . 172
Roasted cod with orange-olive relish . . . . . . . . . . . . 138
Pasta e fagioli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 194
Stuffed peppers with quinoa & chickpeas 162
Linguine with tomato-meat sauce 117 Flank steak with chimichurri sauce . . . . . . . . . . . . . . 120
Whole-wheat spaghetti carbonara . . . . . . . . . . . . . 158
Bibimbap (Korean rice bowl) . . . . . . . . . . . . . . . . . . . 125 Pork chops with creamy mustard sauce 126
Salmon & avocado rice bowl 144
Sicilian spaghetti with tuna & capers . . . . . . . . . . . . 141
Vanilla cake with cream cheese icing 208
Peanut butter & chocolate chip cookies 215
Chocolate icebox cake with mixed berries 222
Tandoori-grilled shrimp skewers . . . . . . . . . . . . . . . . 148 Sole meunière . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151
Easy lemon cheesecake cups . . . . . . . . . . . . . . . . . . . 225
Grilled tuna with green herb sauce . . . . . . . . . . . . . . 145
Toffee chip blondies . . . . . . . . . . . . . . . . . . . . . . . . . . . 221
COOKING 101 7
There are plenty of other cookbooks for that, encyclopedic volumes that try to teach cooking newbies how to become a master chef overnight. They 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.
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 serves up tips, techniques, and stepby-step recipes to whip up all of your ZeroPoint faves and whatever else you might be craving.
To them, deep frying is an essential skill for any home cook. So 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.
COOKING 101 8
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 WW, everything is on the menu but how do you cook all the things? Turn the page and find out. cooklearnwantyoutoto.
COOKING 101 10
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
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 the water and easily separating yolks from whites
CH 2 VEGGIES
Get an assist from the right piece of equipment. You don’t need all of them to be a master chef, but they can make cooking faster, easier, ti dier, or just better all around, and who wouldn’t want that?
CH 3 POULTRY
Salad spinner: For drying your washed salad greens so dressing clings to them and doesn’t get watered down
CH 4 BEEF & PORK
Slow cooker: For hands-off cooking to take larger cuts from tough to tender Kitchen twine/butchers’ twine: For tying up roasts and tenderloins for even cooking tools & gadgets
CH 1 EGGS
Air fryer: For turning (almost) any veggie into a fry in less time and with less hassle than an oven
CH 8 DESSERTS
CH 7 BEANS & LEGUMES
COOKING 101 11
CH 5 SEAFOOD
Instant Pot: For cooking dried beans in half the time
Cheesecloth: For adding aromatics like bay leaves, garlic, herb sprigs, peppercorns (and easily fishing them out) to the pot when cooking dry legumes
Fine mesh sieve: For rinsing grains without losing any down the drain
CH 6 GRAINS
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 like meatloaves and pot pies
Fish spatula: For flipping fish fillets or pressing them down for an even sear and crispy skin Silicon-tipped tongs: For turning shrimp or scallops in a nonstick skillet without ruining the pan and mangling the delicate seafood
Measuring cups (liquid and dry): Key to achieving the right texture when cooking grains
What’s in a Points Value?
Zeroing In on ZeroPoint Foods Forget “zero” equalling “nothing.” On WeightWatchers, ZeroPoint foods are everything! These are the nutritious foods that have a PersonalPoints value of zero for you. Consider them the staples that will help set you up for a healthy pattern of eating. And remember: ZeroPoint foods are personalized to your tastes! Meaning your list will probably look different than your friend’s.
COOKING 101 12
Many weight loss programs focus only on calories. PersonalPoints 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. Short of getting a Ph.D. in food science, PersonalPoints is the best way to reach your goals—and when you track our recipes in the WW app, it does all the math for you.
What To Know About Our Program
The WeightWatchers PersonalPoints™ Program brings together three groundbreaking innovations to turbocharge weight-loss success: truly individualized plans (no two are the same!) for food and activity, including a customized ZeroPoint™ food list based on what you love to eat; our newest, cutting-edge Points algorithm, which boils down a food’s most important nutritional factors into a single number; and—a first in the weight-loss category—a formula that allows you to actually earn more Points for doing healthy things. While losing weight isn’t only about what you eat, WW realizes the critical role it plays in your success and overall good health. Our recipes encourage a healthier pattern of eating using lots of non-starchy veggies and ZeroPoint foods to make the most of your Budget. If you have any special dietary needs, be sure to consult your health care professional, then adapt our recipes so they work for you.
It all goes back to our science-backed belief that weight-loss plans don’t work when they dictate exactly what to eat. (Think about it: No single approach to eating or weight management could work for everyone.)
Curious about a dish’s nutritional profile beyond the Points value? To ensure you have the info you need for personal meal planning, we’ve included nutritional information for each and every recipe, including calories, total fat, saturated fat, sodium, carbs, sugar, fiber, and protein per serving. These numbers are calculated through the WW database, which is maintained by a team of registered dietitians.
WW empowers you to home in on the good-for-you choices you’re already making and turn them into lifelong habits.
THE PROGRAM tk
Another reason for the QR code: With our program, no two plans are the same—each is as unique as you are. So the same dish may have a different PersonalPoints value for you than it does for someone else. On most recipes, you’ll see a range of Points values.
Scan the QR code and you’ll see exactly where that recipe falls for Crackingyou. the code Let’s give that QR code a try.
RecipesNut-freethat contain no tree nuts or peanuts. For ingredients that are inherently nut-free, double-check the label on the packaging since they tk
Tap on the Track Recipe button. How do we determine the PersonalPoints ranges that you see next to most of the recipes?
RecipesVegan that contain no meat, meatbased foods or products, eggs, dairy, or RecipesGluten-freehoney.that contain no wheat, barley, or rye or any products made from these ingredients. For an ingredient that is typically gluten-free, doublecheck the label on the packaging since the ingredient could contain gluten depending on the manufacturer.
COOKING 101 14 THE PROGRAM
With the WW PersonalPoints Program everyone has their own ZeroPoint foods list. (Have we mentioned that no two plans are identical?) This means that the PersonalPoints value for a recipe can vary from person to person. The ranges start with the lowest number of Points a recipe could be, based on its ingredients and the max number of ZeroPoint food categories the recipe includes. For the highest end of the range, we calculate the Points value the recipe would have if none of the ingredients are on any ZeroPoint foods list.
Decoding This Book Emphasis on the word “code,” because every recipe here comes with its very own QR code. Quickly scan a recipe that piques your interest to go to the WW app, then click Save to add it to your Saved Recipes (which sit in the menu at the top-left corner). When you’re ready to start cooking, you’ll spend less time searching for a tasty meal and more time enjoying it.
RecipesDairy-freethat contain no animalderived milk or products made with animal-derived milk.
Aim your mobile device’s camera over the square on the page.
Click on the link that pops up at the top of the screen. You’ll be redirected to the recipe in the WW app. Edit the meal time and your serving size.
RecipesVegetarianthat contain no meat or meatbased 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.
Use these icons through-out the book to find the recipes that pair best with your needs and eating choices
COOKING 101 15 could have come into contact with nuts during
addedVegetablesFrozenUnsweetenedbutterspickles(withoutsalt,sugar,oil, or Fruitsauce)(without added Condimentssugar) + VinegarSeasonings(red wine, cider,
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101 Get an assist from the right piece of equipment. While you don’t need all of them to be a master chef, they can make cooking faster, easier, prettier, tidier, or just better all around, and who doesn’t want
FishCanadian)fillets
Fruits (without added Tunasugar)(in water) Nut or seed
or steaks Shrimp or other
TOOLSsauceReduced-sodiumKetchupLightbrown)mayonnaisesoy&GADGETS
DriedSaltbalsamic)&pepperherbs,spices, or MustardHotrubssauce(Dijon, spicy
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BrownbasedWhole-grainPastaFreshGuacamoleHummusLeanRotisserieDelitortillasWhole-wheatthinsWhole-wheatwheatWhole-grainBreadNonfatGratedcheesesLow-fatyogurtNonfatmilkPlant-EggsEggsshellfish+Dairyoreggsubstituteoranimal-basedplainGreekorreduced-fat(feta,Cheddar)Parmesancottagecheeseorwhole-breadsandwichorcornchickendelimeatspicodegallo+Grainsorlegume-pastasrice
Whole grains (bulgur, hulled barley, quinoa, Plainfarro)oatmeal or oats Canned/Jarred foods + Other Pantry Staples
MarinaraTomatoes sauce Fat-free salsa Beans (black, chickpeas/ garbanzos, white, Cookingkidney) spray Oils (olive, canola, toasted sesame)
BaconleanFlankleanPorkchicken9SkinlessPoultryLemonsFreshveggiesPre-cutOnionsLeafyFreshProducegrabZeroPoint™highlightAndstrollingeyeyouayourgroceryatinDEK:STAPLESHED:processing.INGREDIENT101Becomingabossthekitchenbeginsthestore.Usethisguidetowriteshoppinglistorasreminderofbetter-for-optionstokeepanoutforwhileyou’rethoseaisles.don’tforgettoyourpersonalfoodssoyouafewextraofthose.vegetablesgreens&lettuces&garlicorspiralizedfruit&limes+Meat+Fishchickenbreasts8%fat-freegroundorturkeytenderloinorothercutssteakorothercuts(turkey,
Dried Reduced-sodiumlentils broth (chicken, addedVegetablesvegetable)(withoutsalt,sugar,or oil)
STAPLESPANTRYOTHER+FOODSCANNED/JARRED . ingredient staples
UnsweetenedNutTunasugar)FruitsaddedVegetables(chicken,Reduced-sodiumDriedsesame)OilsCookinggarbanzos,BeansFat-freeMarinaraTomatoessaucesalsa(black,chickpeas/white,kidney)spray(olive,canola,toastedlentilsbrothvegetable)(withoutsalt,sugar,oroil)(withoutadded(inwater)orseedbutterspickles.
COOKING 101 16
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 per sonal ZeroPoint™ foods so you grab a few extra of those.
chicken Lean deli meats
COOKING 101 17 Fresh vegetables Leafy greens & lettuces Onions & garlic Pre-cut or spiralized LemonsFreshveggiesfruit& limes Skinless chicken breasts 98% fat-free ground chicken or turkey Pork tenderloin or other lean Flankcutssteak or other lean Baconcuts (turkey, Canadian) Fish fillets or steaks Shrimp or other shellfish Eggs or egg substitute Plant- or animal-based Nonfatmilk plain Greek yogurt Low-fat or reduced-fat cheeses (feta, Cheddar) Grated Parmesan Nonfat cottage cheese
Vinegar
FreshGuacamoleHummuspicode
or wholewheat Whole-wheatbread sandwich Whole-wheatthins or corn
gallo Whole-grain WholeBrownlegume-basedorpastasricegrains(bulgur, hulled barley, quinoa, farro) Plain oatmeal or oats Vegetables (without added salt, sugar, oil, or Fruitsauce)(without added sugar)
Whole-grain
Rotisserietortillas
(red wine, cider, DriedSaltbalsamic)&pepperherbs,spices, or rubs Hot Mustardsauce(Dijon, spicy
sauce .
FISH+MEAT+POULTRY
.. GRAINS+PASTA . . DAIRY+EGGS .. PRODUCE .. FROZEN . . BREAD .. SEASONINGS+CONDIMENTS .. DELI .
Reduced-sodiumKetchupLightbrown)mayonnaisesoy
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FACTS FIGURES . 1 01 . averageeggweighs
Which came first? The chicken or the… It’s the egg! It’s always been the egg. That’s why we’ve completeandcompletelychapterdevoted1tothisdeliciousdeliciouslyprotein.
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 fridgeLow-maintenancehealthstaplethatlastsforweeksGoesaboveandbeyondbreakfastinsoupsandonpizzas. 2 oz = 1 / 4 1 equals 61 ofgramsprotein your eggequationsubstitute eggs largeeggcup of liquid eggsegg
shop it prep it EGGS 101 22
When cracking an egg open, firmly tap it against theofofLessedgeinsteadcountertop,youroftheofabowl.chancepushingbitsshellinsideegg!
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.
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.
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.
“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 Pasture-raisedeggs. 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.
.
cook it 101 23
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.
. SCRAMBLE .
EGGS
FRY .
. POACH . 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.)
. HARD-BOIL .
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.
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.)
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.
4 large eggs ½ cup finely chopped tomato ⅛ tsp salt ⅛ tsp black pepper Hot sauce, for serving (optional)
EGGS 101 24 Scan to get your PersonalPointsexactvalue
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).
4 slices Canadian bacon (about 4 oz), finely chopped 2 scallions, sliced, white and green parts separated
1 cup shredded reduced-fat (2% milk) sharp cheddar
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.Prep 10 min Cook 20 min Serves 4 6–8
1 frozen cauliflower pizza crust (5 to 6 oz), about 10 inches in diameter
Bacon, egg & cheese pizza
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.
Lemon–poppy seed meringues 1
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).
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. 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
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.
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 tip to pipe the meringues.Prep 20 min Cook 1½ hr Serves 40
EGGS 101 27 Scan to track PersonalPoints™yourforthisrecipe
1. Arrange racks in the upper and lower thirds of the oven and preheat to 200°F. Line 2 baking sheets with parchment paper.
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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 Choose your own adventure and have this non-starchy veg–packed dish (earn 2 Points®!) 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. Prep 10 min Cook 15 min Serves 1 2–5
Spinach, tomato & feta omelet
1. In a medium bowl, beat the egg, egg whites, spinach, oregano, and salt until well combined.
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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.
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.
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.
Lifting of cooked eggs description here teekay
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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.
EGGS 101 33 BagelEverythingStrata pagesee 34
Frozen spinach works here too. Just be sure to thaw it and squeeze out all the excess liquid. Shallots can go from pale to burned quickly, so be sure to keep an eye on them in the pan.
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.
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.
Everything bagel strata please trim to kill widow in step 1 if possible
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) 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. Prep 15 min Cook 1 hr Serves 6 6–8
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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. See photograph on pages 14 to 15. 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
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.
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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. Tangybeansgreen 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. WHAT’S IN YOUR FRIDGE?
1 tbsp whole-grain Dijon mustard ¾ tsp chopped fresh dill, plus more for garnish 1 tsp finely chopped shallot ⅛ tsp Pinchsaltof black pepper, plus more for garnish 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 paperthin slice of the white from the curved bottom so they lie flat.
Deviled eggs with capers & dill Prep 15 min No cook Serves 6 0–3
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.
6 large eggs, hard-boiled, peeled, and halved lengthwise
3 tbsp plain nonfat Greek yogurt
pagesee 35 Deviled Eggs with Capers & Dill
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3–7 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.
Top 1 warmed tortilla with 2 scrambled eggs and 2 tbsp each salsa and shredded cheddar. Garnish with chopped fresh cilantro
2-sentencerecipe
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.Prep 2 min Cook 5 min Serves 1
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.
Huevos rancheros
Egg breakfast tacos
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. Cooking spray 2 Corn tortillas 2 large eggs Pinch of salt ½ cup pico de gallo 1 tbsp fresh cilantro leaves, for garnish (optional)
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. 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
EGGS 101 41 Scan to get your PersonalPointsexactvalue MASTER SKILLS
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.
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.
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.
Fluffy japanese egg pancakes
While we love a traditional golden-brown flapjack as much as the next 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 up super tall. Prep 20 min Cook 10 min Serves 2
4–6 Should “Cook” be bold and different style or a mistake? + please add a few more words to fill out last line if possible
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.
veggies FACTS FIGURES . 1 01 . #1 vegetable tracked in the WW app Has butexperienceextensiveinsalads,performsincrediblywellinheatedsituations,including: grilling asparagus, zucchini roasting Brusselsparsnipssprouts, steaming broccoli, sugar snap peas High in vitamins,nutrients,andfiber 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 More than 50 different non-starchy veggies to add Points® to your Budget of thedailyrecommendedvalueforvitaminC (the most of any veg) 160% 1 cup of bell peppers equals *Same macros as raw, but easier to absorb. spinach math = . tomatoes . 10 cooked*cup 10 cupsraw intro is over by one word please cute
VEGGIES 101 43 Pair it Roasted sweet potatoes with chipotle grilled eggplant with tahini and lemon kale with Caesar dressing.
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. 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. 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.
Frozen casseroles.stews,forbetterveggiescannedandaresuitedsoups,and shop it prep it
VEGGIES 101 44
Go the fresh route
crispbrownveggiesbecauseorroastingforgrillingthosewillandthebest.
STEAM .
GRILL .
SAUTÉ . cook it
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. .
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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 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.
ROAST .
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.
VEGGIES 101 45
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. .
Serves 2 1–2
Zoodles Primavera
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.
10
4. Add the basil and lemon zest and juice. Top with the cheese.
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)
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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.
½ tsp salt ⅛ tsp crushed red pepper ⅓ cup torn fresh basil 1 tsp finely grated lemon zest plus 2 tsp lemon juice (from about 1 lemon) 1 tbsp plus 1 tsp shaved Parmesan
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 tastebuds do the happy dance.
Prep 15 min Cook min
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.
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.
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.
Corn fritters romaine
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Grilledsaladwedge
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. Cooking spray 3 large eggs, 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) 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.Prep 15 min Cook 25 min Serves 6 0–3
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. please trim to kill widow in step 1 if possible
VEGGIES 50 Scan to track PersonalPoints™yourforthisrecipe
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. 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
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.Prep 10 min Cook 15 min Serves 6
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
Spinach, mushroom & bacon salad with warm onion dressing 2
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.
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.
101
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 help the cheese melt. Uncover and broil to get the cheese golden brown.
8¼ oz whole-wheat or whole-grain lasagna noodles (9 noodles), cooked 1¼ cups shredded part-skim mozzarella
VEGGIES 101 53
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Prep 25 min Cook 1½ hr Other 1½ hr Serves 9 4–7
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.
Ratatouille lasagna
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.
5 cups fat-free marinara sauce
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.
1 lb large zucchini, trimmed and cut lengthwise into ¼-inch slices 1 large eggplant, trimmed and cut lengthwise into ¼-inch slices
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
¾ tsp salt ½ tsp black pepper 1 tbsp olive oil
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, 845 mg Sod, 47 g Total Carb, 15 g Sugar, 8 g Fib, 21 g Prot. Cooking spray 1 lb large yellow summer squash, trimmed and cut lengthwise into ¼-inch slices
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.
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.Prep 10 min No cook Serves 4 0–2
VEGGIES 101 54
Classic guacamole
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 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 Tortillasalt chips and/or vegetables, for serving
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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. Cooking spray 1 head broccoli (1 to 1¼ lb) ⅜ tsp salt ¼ tsp black pepper ¼ cup grated Parmesan 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.
Parmesan-roasted broccoli steaks 1 cabbage Reuben slaw Combine finely shredded cabbage with chopped delisliced turkeypastrami-style and shredded Swiss cheese. Toss with light Thousand Island dressing.
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1. Preheat the oven to 425°F. Coat a large sheet pan with cooking spray.
VEGGIES 101 57
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.
Prep 5 min Cook 20 min Serves 4
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.
Ricotta & tomato tart pagesee 60
VEGGIES 101 59
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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.
2. In a medium bowl, stir the eggs, ricotta, lemon zest, salt, black pepper, and 2 tbsp each Parmigiano and chives.
tomato
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. 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 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
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.
1. Preheat the oven to 400°F. Coat a 9-inch ceramic or glass pie plate with cooking spray.
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.
101 60
VEGGIES
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.Prep 15 min Cook 25 min Serves 6 Ricotta & tart 3
Baked buttermilk mashedcauliflowerpotatoes
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. 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 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.
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&
Prep 15 min Cook 55 min Serves 8 2–4
Replacing half the potatoes with a non-starchy veg like cauliflower lowers Points® and adds earthy flavor.
VEGGIES 101 62
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 & mashedcauliflowerpotatoes pagesee 61
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.
2-sentencerecipe
VEGGIES 101 65 Scan to track PersonalPoints™yourforthisrecipe
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. 1 tbsp olive oil 1 medium onion, thinly sliced 4 cups fat-free reduced-sodium vegetable broth 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.
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.Prep 10 min Cook 40 min Serves 8 Braised greens 1 Roasted radishes
Scan to get your PersonalPointsexactvalue VEGGIES 101 66 3-6 Prep 10 min Cook 15 min Serves 2
friedVeggie-packedricewithshrimp
3 cups riced cauliflower
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
Serve with lime wedges and sriracha (if using).um here.
Remembering a time before supermarkets started selling already-riced 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.
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)
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.
½ lb large peeled, deveined shrimp
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. Cooking spray
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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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. 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 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.Prep 15 min Cook 10 min Serves 8
VEGGIES 101 69
Shredded Brussels sprouts with basil & pine nuts
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.
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1 carrots
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.
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) 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. Prep 15 min Cook 40 min Serves 6
Butternut squash bisque
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. 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)
VEGGIES 101 70 Scan to track PersonalPoints™yourforthisrecipe
2
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 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
VEGGIES 101 73
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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. Prep 15 min No cook Serves X
Chopped Italian salad 5
Blistered green beans 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.
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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. 6 cups chopped romaine
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. Prep 10 min Cook 40 min Serves 6 roots with carrot top pesto 2
Roasted
please trim to kill widow in step 3 if possible
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.
VEGGIES 101 74 Scan to track PersonalPoints™yourforthisrecipe MASTER SKILLS
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.
1. Preheat the oven to 400°F. Line a large sheet pan with parchment paper.
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
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.
Per serving (1 cup vegetables and 1 tbsp pesto) 142 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.
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POULTRY 101 76
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77 POULTRY 101 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.
POULTRY 101 78
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. No need to give your bird a bath. Rinsing raw chicken doesn’t kill the paperquickkitchen.themwindandharmfulpotentiallybacteriacanactuallyupspreadingaroundyourJustapatwithsometowelsworks.
thickness.poundofbetweenchickenboneless,allthankmiddle?undercookedNo,you.Toavoidthat,placeaskinlessbreasttwosheetsplasticwrapandittoaneven shop it prep it “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 Tenderloinsgrilling.arethe extra-tender strips of white meat attached to the back of the chicken breasts. These are great for chicken fingers or marinating and grilling.
To remove skin from andgrippaperusechickenbone-inparts,adamptoweltotheskinpullitoff.
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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.
cook it
. GRILL . 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.
POULTRY 101 79 illo tk
. 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 .
. POACH .
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.
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.
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Two key takeaways from this simple recipe: First, egg whites help keep these lean meatballs moist. Second, baking them in the oven means hands-off cooking and no need to hover over a frying pan. meatballs with rigatoni
POULTRY 101 81 Grilled turkey tenderloin 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.
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.
1 lb extra-lean ground turkey breast 3 large egg whites ¾ cup dried 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
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-sentencerecipe
Prep 20 min Cook 20 min Serves 4 7–9 Turkey
Prep 15 min
Classic chicken soup with egg noodle
3. When the chicken is cool enough to handle, pull the meat from the bones and shred.
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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.
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. 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
Cook 1 hr Serves 6 4–5
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.
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.
Discard the bones. Stir the chicken, chopped parsley, salt, and black pepper into the soup. Divide among 6 bowls.
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.
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.
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. 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. Prep 10 min Cook 20 min Serves 4 3–5
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rotisserie chicken Cold noodles
Toss shredded chicken with light sesameginger dressing, thinly sliced mini sweet peppers, baby spinach, and noodles.soba Buffaloflatbreadschicken Toss chopped chicken with hot sauce. Spoon onto pitaswhole-wheat and top with part-skim mozzarella cheese. Bake until the cheese is melted. Top with shredded lettuce before serving.
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 medium garlic cloves, chopped 1½ tsp garam masala 2 tbsp tomato paste 1½ cups plain almond milk unsweetened ⅓ cup cooked,Cauliflowerbutterpowderedunsweetenedalmondrice,forserving ¼ cup chopped fresh cilantro, for garnish WHAT’S IN YOUR FRIDGE? missing amount next to cauli flower rice ingreedient
POULTRY 101 85
Creamy chicken korma
Crispy chicken sandwich with BBQ mayo please trim to kill widow in step 5 if
possible
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.
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. Per serving (1 sandwich) 373 Cal, 10 g Total Fat, 2 g Sat Fat, 832 mg Sod, 35 g Total Carb, 4 g Sugar, 7 g Fib, 34 g Prot. 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
to get your
Prep 15 min Cook 20 min Serves 4 6–9
POULTRY 101 86
4. Preheat the broiler on High. Broil the chicken until browned on both sides, 1 to 2 minutes per side.
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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.
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.
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 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.
FoolproofMeatloafTurkey pagesee 90
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 to the meat mixture.
POULTRY 101 89
For a prep shortcut, pulse the mushroom and garlic in a food processor to finely chop them.
Foolproof turkey
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. Prep 15 min Cook 45 min Serves 4 meatloaf
101 90
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POULTRY
1. Preheat the oven to 375°F. Line a large sheet pan with parchment paper or foil.
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
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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.
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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.
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 74 to 75. 1 lb chicken cutlets, cut into thin strips
Weapons to keep in your weeknight-dinner arsenal: 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. Prep 10 min Cook 10 min Serves 6 shu chicken
Moo
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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 Limeseparatedwedges, cilantro, sesame seeds, and/or chile-garlic sauce, for garnish (optional)
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
wraps 4–6
POULTRY 101 93 Moo ShuWrapsChicken pagesee 91
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.
Brown the chicken on both sides for extra flavor. Add the wine and scrape up any browned bits. Stir in the cornstarch to thicken the sauce. Simmer to concentrate the flavor of the wine.
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.
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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
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.
Prep 15 min Cook 20 min Serves 4 2–4
Chicken marsala
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. 2 tsp olive oil 3 cups sliced mushrooms (about 9 oz)
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.
Sheet-pan chicken shawarma
1. Place a sheet pan in the oven and preheat to 425°F.
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.
POULTRY 101 Scan
Pesto-baked chicken
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.
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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
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.
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 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. Prep 15 min Cook 15 min Serves 4 2–5
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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.
2-sentencerecipe
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.
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.
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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. 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 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.Prep 30 min Cook 1½ hr Serves 8 0–4 Chicken stock
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.
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.
Roast turkey breast with garlic & herbs
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.
1. Preheat the oven to 400°F. Place a roasting rack in a large roasting pan. Coat the rack with cooking spray.
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. Prep 10 min Cook 1 hr Serves 12 0–3
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. please trim to kill widow in step 3 if possible
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. 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)
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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.
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. 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
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Raw fennel adds an extra-crunchy, slightly herbal je ne sais quoi to this refreshing salad that will earn you an extra Point. Use a mandoline or V-slicer to get super-thin, cheffy slices that soak up the lemon dressing.
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.
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.
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).
Prep 15 min Cook 10 min Serves 4 3–6
Grilled chicken cutlets with shaved summer salad
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)
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
please trim to kill widow in step 3 if possible
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. Prep 10 min Cook 45 min Serves 8 3–5
Chicken scarpariello
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.
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.
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 pickling brine from the cherry peppers) 1 tsp dried oregano
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.
POULTRY 101 105 Scan to get your PersonalPointsexactvalue MASTER SKILLS
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.
6 oz cooked Italian chicken sausages, sliced 1 tbsp olive oil
BEEF & PORK 101 106 FACTS FIGURES Everything is on the menu WeightWatchersat®,includingredmeat.Choosetheleanercutsandflavor-bombthemwithalltheherbs,spices,andmarinades. Makes a supportingIncrediblyloadedcontributionsignificanttoyournutritionalgoals;withproteinandvitaminsB₆andB₁₂.flexibleasthestaroftheplateorasacastmemberinveggieandgrainbowls.Impressiveleftoverperformance,especiallyinsalads,onsandwiches,andintacos.Adeptinallkitchenoperations,fromgrillingtoroasting. equals 20+ grams of protein 3 oz of beef or pork beefpork& internal temp of cookedfullypork 145°F lean ground beef 95% Points® per 4-oz serving 4 = . 1 01 . can you please help with the language here so we don’t get this odd break? + do we need the registration symbol after WW ?
107 BEEF & PORK 101 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:
BEEF & PORK 101 108 shop it prep it
Pork tenderloin Roasting, grilling, slicing for stir-frying (3 Points per 4 oz) Pork loin roast Roasting, grilling (4 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. 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. Using a sharp knife or kitchen shears, trim off any visible solid fat before cooking. 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)
Boneless pork top loin chops Grilling, pan-searing (5 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)
In a 12-inch skillet, heat 1 tbsp oil on medium. Add 1 onion (finely chopped) and cook until golden, 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.
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 .
.
ROAST .
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.
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.
BEEF & PORK 101 109 cook it
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SLOW-COOK .
GRILL .
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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. 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
2. In a large bowl, toss the bok choy with the oil and season with the remaining ½ tsp salt.
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.
3. Coat a grill rack with cooking spray and preheat one side 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.
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.
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.Prep 10 min Cook 25 min Serves 4
4 please trim to kill widow in step 2 if possible
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Grilled spicy pork tenderloin with baby bok choy
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. 1 lb trimmed lean beef sirloin, cubed ½ tsp salt ½ tsp black pepper 1½ tsp plus 1½ tbsp all-purpose flour, divided 1½ tsp vegetable oil 1 onion, chopped 1 medium garlic clove, finely chopped
Prep 30 min Cook 1 hr, 10 min Serves 4 4–5
Scan to get your PersonalPointsexactvalue BEEF & PORK 101 113 step-by-step
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. Space the beef cubes out in the pot so they brown.
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.
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 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.
Easy beef stew
2 cups thinly sliced green dividedcabbage, 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
BEEF & PORK 101 114 Scan to track PersonalPoints™yourforthisrecipe Prep 20 min Cook 6 hr Serves 8
Pulled pork & sandwichescabbage
9 canadian bacon Cheesysandwichesbreakfast Sandwich scrambled eggs, cheesereduced-fatshreddedcheddar , and Canadian bacon between heated frozenwaffleswhole-grain
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. 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.
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.
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.
2 tsp smoked paprika 1 tsp chili powder 1 tsp salt ½ tsp ground cumin 2 lb lean tenderloin,porktrimmed 8 plain hamburger buns, toasted
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.
. 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 WHAT’S IN YOUR FRIDGE?
Linguine tomato-meatwithsauce
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.
2. In a 12-inch nonstick skillet, heat the oil on mediumhigh. Add the onion, carrot, and garlic. Cook until the onion is translucent, about 6 minutes, stirring frequently.
Prep 20 min Cook 30 min Serves 6 4–7
8 oz linguinewhole-wheat 2 tsp olive oil 1 large onion, finely chopped 1 medium carrot, finely chopped 3 medium garlic cloves, choppedfinely 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 Parmesangrated cooked steak
Steak salad
Toss thinly sliced steak with chopped romaine, halved cherry tomatoes, thinly sliced red onion, and light Greek vinaigrettefriedSteakdressing.rice In a wok, heat canola oil on medium-high. Add frozen vegetablesmixed and chopped steak. Drizzle withsoyreduced-sodiumsauce . Stir in cooked rice and let simmer until hot. Season with salt and black pepper. WHAT’S IN YOUR FRIDGE? please trim to kill widow in step 2 if possible
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.
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1. Cook the pasta according to the package directions. Reserve ½ cup of the cooking water before draining.
Per serving (about ⅔ cup pasta, ⅔ cup sauce, and 1 tbsp cheese) 296 Cal, 10 g Total Fat, 4 g Sat Fat, 511 mg Sod, 30 g Total Carb, 5 g Sugar, 5 g Fib, 24 g Prot. 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.
BEEF & PORK 101 118 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. Use up whatever other herbs you have (like cilantro, mint, or chives) in this chimichurri.
Don’t be tempted to use the food processor for the herbs. You’re aiming for chopped, not puréed.
Flank steak with chimichurri sauce pagesee 120
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Flank steak with chimichurri sauce
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.
For this riff on Argentinian chimichurri sauce, we reduce the oil and up the fresh herbs for max flavor. Prep 15 min Cook 15 min Serves 4
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.
See photograph on pages 100 to 101 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
Per serving (3 oz steak and 1½ tbsp sauce) 198 Cal, 10 g Total Fat, 3 g Sat Fat, 213 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 25 g Prot.
5
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.
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.
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.
Smashed burger sliders 7 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. 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
& PORK 101 121
BEEF
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.
2-sentencerecipe
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 104 to 105. 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.Prep 15 min Cook 10 min Serves 8
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burgerSmashedsliders pagesee 121
BEEF & PORK 101 123
25 min Serves 4 4–11 Bibimbap
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.
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. Cook until desired doneness, 3 to 5 minutes.
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.
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?
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.
5. Scoop ¾ cup of 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.
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Prep 15 min Cook (Korean rice bowl)
Per serving (1 bowl) 547 Cal, 15 g Total Fat, 4 g Sat Fat, 933 mg Sod, 71 g Total Carb, 16 g Sugar, 14 g Fib, 39 g Prot. 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 ground beef (96% lean) 3 medium garlic cloves, grated, divided ½ tsp salt, divided 3 cups mung bean sprouts 2 cups shredded carrots 10 oz fresh spinach 4 large eggs 3 cups cooked brown rice 3 mini cucumbers, thinly sliced 2 tsp toasted sesame seeds, for garnish (optional)
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BEEF
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. 4 (4-oz) boneless, center-cut pork loin chops (each about ½ inch thick)
1. Season the pork with 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.
Prep 10 min Cook 15 min Serves 4
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& PORK 101 126
Pork chops with creamy mustard sauce
2-sentencerecipe
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.
6 Pan-seared pork chops 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 chops on a sheet pan lined with foil, then broil until cooked through, 4 to 6 minutes per side.
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)
3. Remove the skillet from heat. Whisk in 2 tbsp water, the mustard, sour cream, and remaining ⅛ tsp black pepper. Spoon the mustard sauce over the pork. Garnish with chives (if using).
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 onions twice during cooking. (The skillet handle will be hot.) Transfer the beef to a cutting board and let rest for 10 minutes.
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.
Per serving (2 slices of beef with about ¼ cup jus) 162 Cal, 6 g Total Fat, 2 g Sat Fat, 519 mg Sod, 5 g Total Carb, 2 g Sugar, 1 g Fib, 20 g Prot.
BEEF & PORK 101 128 Scan to track PersonalPoints™yourforthisrecipe MASTER SKILLS
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.
3. Scatter the onions and the remaining garlic mixture around the beef in the skillet. Sprinkle with 1 tsp rosemary and ¼ tsp black pepper. Stir the onions with the pan drippings until coated. Transfer the skillet to the oven.
5. Meanwhile, place the skillet with the onions 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.
Beef tenderloin with sweet onion & rosemary jus
3 3 garlic cloves, finely chopped 4 tsp finely chopped fresh rosemary, divided 1 lb beef tenderloin, trimmed 1 tsp salt 1 tsp coarsely ground black pepper, divided 1 tsp olive oil 1 large sweet onion, thinly sliced 1 cup beef stock
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. Prep 10 min Cook 30 min Serves 4
FIGURES . 1 01 . . salmon . tracked fish in
Helps maximize your intake of heart-healthy omega-3 fatty acids, a
supportingdinnersadaptedQuick-cookingunsaturatedbetter-for-youfat.andwelltoboththefreezerandthepantry.Comfortableatfancy(lovestobedressedinrich,creamysauces)andcasualones(alightspritzoflemonjuiceisallthat’sneeded).Shellfishareloadedwithzincandphosphorus,immunefunctionandregulatingmetabolicprocesses. equals 1 serving of fish, shrimp, or shellfish 3 oz servingsrecommendednumberofperweek, per the American Heart Association #1
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There’s a reason it’s called the catch of the day. This low- or (for some) 0-Points® protein cooks in minutes, is loaded with vitamins, and is a blank slate for all kinds of decadent flavors.
FACTS the WW
SEAFOOD 101 130 seafood 2
Pair
it Crab and corn chowder with bacon . salmon over soba noodles with ginger dressing . crispy air-fried cod with tartar sauce
Thaw 30forinbagresealableorplatefridgeseafoodfrozenintheonaovernight,placeitinaplasticandsubmergecoolwateraboutminutes.
SEAFOOD 101 132
shop it prep it 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.
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 themtweezersthrough,pokingusetopullout.
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.
SEAFOOD 101 133 cook it
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.
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.
. GRILL .
. PAN-SEAR .
. BROIL .
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.
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.
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. 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 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.Prep 10 min Cook
Lemony pasta with spring peas shrimp please trim
to kill widow in step 1 if possible
15 min Serves 4 7–8
1. In a medium pot of generously salted water, cook the pasta according to the package directions.
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.
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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.
Niçoise salad Arrange salmon, pitted olives, cooked potatoes, and cooked green beans on top of Bibb lettuce. Drizzle with light red vinaigrette.wine Brunch pitas Toast pitas. Spread with creamreduced-fatcheese.Top with salmon and thinly sliced radishes. WHAT’S IN YOUR FRIDGE?
1. Preheat the oven to 425°F. Coat a large sheet pan with cooking spray.
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. 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
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.
smoked salmon
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.Prep 10 min Cook 15 min Serves 4 3–7
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SEAFOOD 101 138 Scan to get your PersonalPointsexactvalue step-by-step
Per serving (1 fillet and ½ cup relish) 235 Cal, 7 g Total Fat, 1 g Sat Fat, 555 mg Sod, 10 g Total Carb, 7 g Sugar, 2 g Fib, 31 g Prot. 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
Roasted cod with orange-olive relish
1. Preheat the oven to 425°F. Line a sheet pan with parchment and coat with cooking spray.
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.
2. Arrange the fillets on the pan and season with ½ tsp salt and black pepper. Drizzle the oil over the fillets. 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 any juice from the membrane. Add the onion, olives, parsley, and remaining ¼ tsp salt to the bowl. Serve the fish with the 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.Prep 10 min Cook 10 min Serves 4 2–4
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Prep 10 min Cook 15 min Serves 4 3–9
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 6 tsp oil and toss until well combined. Serve the pasta with more crushed red pepper.
Sicilian spaghetti with tuna & capers
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 until just heated through, about 2 minutes.
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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. please trim to kill widow in step 1 if possible
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
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. 8 oz whole-wheat spaghetti 8 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. In a large pot of generously salted water, cook the pasta according to the package directions.
to cook,
refrigerate
freeze
SEAFOOD 101 142 Salmon & avocado rice bowl pagesee 144
rice,
months
Whole grains, like brown can take a while so make extra portions to for up to 3 or for up to a Seaweed snacks come in different flavors. Try wasabi, sesame, or barbecue.
week.
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.
Top a seaweed sheet with smashed avocado, imitation crab, cucumber matchsticks, and scallions. Roll up and serve with soy sauce for dipping.
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.
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Salmon & avocado rice bowl California nori rolls
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 124 to 125. 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)
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Not all social media–inspired recipes deserve the hype, but the ease of this one—plus the magical combo of savory, spicy, 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.
Prep 5 min Cook 2 min Serves 1 2–12
Prep 20 min Cook 5 min Serves 4 1–3
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1. Coat a grill rack with cooking spray. Preheat the grill to high.
Grilled tuna with green herb sauce
cooked shrimp summerEasyrolls Arrange sliced shrimp down the center of a soaked sheet of rice paper. Top with shredded carrot, cabbage, and 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. WHAT’S IN YOUR FRIDGE? please trim or fill widow in step 1 if possible
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.
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, 321 mg Sod, 1 g Total Carb, 0 g Sugar, 0 g Fib, 42 g Prot. See photograph on pages 128 to 129.
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
SEAFOOD 101 147 Grilled herbedwithtunagreensauce pagesee 145
2. Divide the shrimp among 4 metal or wooden skewers. (If using wooden skewers, soak for 20 minutes before use.)
Tandoori-grilled shrimp skewers
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. 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, extra-largedeveinedshrimp 2 tbsp chopped fresh cilantro, for garnish
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. Prep 15 min Cook 10 Marinatemin15min Serves 4 1–2
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SEAFOOD 101 148
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.
Prep 10 min Cook 10 min Serves 4 5–7 Sole meunière 1 tbsp drained capers 1 tbsp finely chopped fresh parsley leaves
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.
2. Pat the fish dry with paper towels. Season the fillets with the salt and black pepper. Sprinkle 1 tbsp flour over the fillets. Rub the flour to coat the entire surface of the fillets with a thin, even layer. Turn the fillets 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.
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. 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.
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 fillets.
Caesarishdressing
In a medium bowl, mash together anchovies and grated garlic. Whisk in Dijon mustard, light mayonnaise, and lemon juice.
1. In a small bowl, stir the capers, parsley, and lemon zest and juice; set aside.
Pantry pasta
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 anchovies
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101 151
1. Using your hands, crush the tomatoes, or use kitchen scissors to snip the tomatoes into small pieces.
SEAFOOD 101 152 Scan to get your PersonalPointsexactvalue MASTER SKILLS
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. Prep 25 min Cook 3 hr Serves 4 2–4 San Francisco fisherman’s stew please trim or fill widow in step 1 & 2 if possible
2. In a 5- or 6-quart slow cooker, combine the tomatoes and juices, broth, 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. 1 (28-oz) can whole tomatoes in purée 1 (14.5-oz) can chicken broth 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
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, mightbuckwheat,berries)Incrediblydigestive-health.better-for-flexible!Availablewithgluten(wheat,farro,barley,bulgur,rye,wheatandwithout(brownrice,corn,oats,quinoa,millet,sorghum,amaranth.)Detailoriented:lookfor“gluten-freeoats”onthepackage.NaturallyGFoatscontaintraceamountsofglutenfromprocessing. 18 .3% of bulgur equals pure fiber, the ontowhole%highestofallgrainstimeittakessteamcornthecobinthemicrowave *More than an egg!
1 8 quinoacupof protein*gramsof = grains FACTS FIGURES 3 minutes . 1 01 .
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.
GRAINS 101 155 Pair it Quinoa salad with cucumbers, peppers, and tomatoes • farro with lemon and Parmesan • wheat berries with thyme and dried cranberries
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.
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.
shop it GRAINS 101 156
RICEBROWN .
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cook it GRAINS 101 157
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 until just 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.
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. 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.
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.
. 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
1. Cook the pasta according to the package directions. Reserve ¼ cup pasta cooking water and drain the pasta.
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) 223 Cal, 5 g Total Fat, 2 g Sat Fat, 465 mg Sod, 35 g Total Carb, 0 g Sugar, 4 g Fib, 12 g Prot. 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 More than the sum of its parts, this five-ingredient (not including salt and pepper) Roman pasta is easy to whip up any night of the week. Level up by using a mix of sharp Parmesan and sheep’s-milk pecorino.Prep 15 min Cook 15 min Serves 4 2–7
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 dicedricemicrowavebowlmicrowavableandtopwithrice.Coveranduntiltheiswarm.Topwith tomatoes, sliced hard-boiled egg, and a dollop of red hummus.pepper WHAT’S IN YOUR FRIDGE?
Whole-wheat spaghetti carbonara
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.
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1. In a medium bowl, cover the farro with water. Let soak for 20 to 30 minutes, then drain well.
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. ¾ cup farro 1 tsp olive oil 1 tsp unsalted butter 2 cups finely chopped peeled butternut squash 1 small onion, finely chopped ¾ 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
We swap Arborio rice for hearty 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 1 to 2 minutes to softenPrep 10 min Cook 25 min Serves 4 3–5 Farro risotto with butternut squash
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. this headnote is over by 2 words please trim please trim to kill widow in step 1 if possible
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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.
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.
Stuff the peppers with the quinoa mixture.
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.
GRAINS 101 162
4. Bake the peppers for 25 minutes. Top with the cheese. Continue to bake until the cheese melts. 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.
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 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.Prep 25 min Cook 55 min Serves 4 4–8
Stuffed peppers with quinoa & chickpeas
Scan to get your PersonalPointsexactvalue step-by-step Add the water to the quinoa mixture and heat to a boil.
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.
Cut the tops off the peppers. Remove the ribs and seeds. Cut thin pieces off the bottoms so they sit flat.
GRAINS 101 164
All out of parchment? Line the pan with foil and coat with baking or cooking spray to create a similar nonstick surface.
chocolateBakedchipoatmealbars pagesee 166
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.
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.
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.
Baked chocolate chip oatmeal bars
See photograph on pages 146 to 147.
1. Preheat the oven to 400°F. Line an 8-inch square baking pan with parchment paper.
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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.
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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.
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
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 30 min Serves 6 5–9
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 150 to 151. 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 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.
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.
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.
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 cheese is melted and bubbly, about 20 minutes.
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Prep 10 min Cook 35 min Serves 8 5–7
Whole-wheat pasta bake with sausage & broccoli rabe
withWhole-wheatpastabakesausage&broccolirabe
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GRAINS 101 169
Top with the scallions (if using).
2. Finely chop half the kimchi. Stir the chopped kimchi into the barley. Divide the barley between 2 bowls.
Prep 2 min
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Cook 10 min Serves 2 5–7
Breakfast barley with kimchi & fried egg
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.
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. Cooking spray 1 tbsp unsalted butter 1 cup cooked barley 1 tbsp reduced-sodium soy sauce ½ cup kimchi, divided 2 large Thinlyeggssliced scallions (optional)
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.
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.
Quinoa cakes with spinach & cheese
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. 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 The small grains of quinoa make it a natural for molding into crispy panfried cakes bound with sharp cheddar. Make them brunch-worthy by topping with some poached or scrambled eggs.Prep
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15 min Cook 25 min Serves 4 4–7
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.
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.
175 GRAINS 101 175 Scan to get your PersonalPointsexactvalue please trim to kill widow in step 2 if possible
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.
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 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.Prep 10 min Cook 10 min Serves 4 7–9
Whole-grain pancakes with almond-maple topping
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.
2. In a large bowl, whisk the flour, oats, baking powder, cinnamon, baking soda, and remaining ¼ tsp salt. In a medium bowl, whisk the egg, buttermilk, oil, and remaining ½ tbsp maple syrup. Add the buttermilk mixture to the flour mixture and stir until just combined.
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. 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 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.Prep 25 min Cook 20 min Serves 6 1–5
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, reduce heat to low, and cook for 15 minutes.
frozen corn kernels
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Toasted quinoa salad with lemon & herbs
Garlic-herbsuccotash Sauté finely chopped garlic and Italian seasoning in oil. Stir in corn and frozen shelled edamame and cook until heated through. Corny cornbread Preparecornbreadpackagedmix according to the package directions. Stir corn, smoked paprika, and green peppers into the batter. Bake according to the directions.
WHAT’S IN YOUR FRIDGE?
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 meatinesswhile starchy chickpeas and brown rice help hold things together. Serve it on a bun for the full burger effect. grain burger
Prep 15 min Cook 15 min Serves 6 4–7 Vegan
GRAINS 101 179 Scan to get your PersonalPointsexactvalue MASTER SKILLS
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. Place the burgers on greens or in buns. Top the burgers with the avocado, sprouts, sliced 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. 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 cup of black beans 15–16 oz of canned beans 1½ 1¾ cups of drained beans equals 1 lb of dried beans 5–6 cups of cooked beans equals FACTS FIGURES
BEANS & LEGUMES 101 180 beans legumes& . 1 01 . of dailyrecommendedthevalueoffiber >50% Plant-based andversatilewithmind.knowthatpowerhouses.proteinSaythreetimes — youwhat?NeverJustgetcookingthesedeliciouslypantryheroesdiginASAP. Excels in
creamy,optionsenvironment:fast-pacedPrecooked=mostconvenientsourcesofprotein.Versatileintexture,fromcrunchytosmoothandandincuisines,fromItaliantoJapanese.Packedwithvitamins,fiber,andnutrientslikemagnesium,potassium,manganese,andfolate.Budget-friendly,whethercannedorfreshlycooked(andstoredinthefreezer).
BEANS & LEGUMES 101 181 Pair it Lentils with cucumbers and goat cheese • cannellini beans with tuna and red onion • fried rice with edamame and scallions
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.
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.
shop it prep it BEANS & LEGUMES 101 182
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.
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.
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 white 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.
BEANS & LEGUMES 101 183
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.
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MULTICOOKER .. ROAST .. REFRIED .. STOVETOP . cook it
Rinse 3 cups cooked chickpeas and drain well. Roll them in paper towels to dry. Coat a sheet pan with cooking spray.
In a large pot, combine 1 lb 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.
2-sentencerecipe
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.
Spicy edamame
BEANS & LEGUMES 101 184
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. hello, bob
Per serving (generous 1 cup stir-fry and 1½ tsp cashews) 225 Cal, 11 g Total Fat, 1 g Sat Fat, 434 mg Sod, 19 g Total Carb, 8 g Sugar, 4 g Fib, 13 g Prot.
Tofu & snap pea stir-fry
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
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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.
2 tbsp chopped fresh basil, for garnish 2 tbsp chopped dry-roasted salted cashews, for garnish 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.Prep 15 min Cook 15 min Serves 4 3–5
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.
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.Prep
10 min Cook 30 min Serves 4 4–6
Sheet-pan beans & chicken with herb vinaigrette
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 cannellini beans, rinsed and drained
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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)
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) 349 Cal, 9 g Total Fat, 2 g Sat Fat, 422 mg Sod, 33 g Total Carb, 6 g Sugar, 11 g Fib, 34 g Prot.
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.
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 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-starchy-veg factor in the finished dish. Prep 5 min Cook 15 min Serves 4 4–8
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 the pot 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.
Chickpea pasta shells & cheese
canned chickpeas Tomato & cucumber salad Toss chickpeas, chopped tomatoes, chopped cucumbers,minithinly sliced scallions, and red wine vinaigrette until well combined. Espinacasgarbanzoscon Sauté chopped onion in olive oil. Stir in frozen chopped spinach, chickpeas, and tomato sauce and cook until hot. Season with smoked paprika. WHAT’S IN YOUR FRIDGE?
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BEANS & LEGUMES 101 188
1. Cook the pasta according to the package directions. Drain the pasta well and return to the pot.
step-by-step Cut tofu intoslices.½-inch-thick Cover tofu with paper towels and weigh down. Cut pressed tofu slices into cubes. Gently toss tofu cubes with cornstarch. Spread tofu in even layer on lined sheet pan.
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. 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 6 cups baby kale or chopped kale (about 6 oz) 1 (15-oz) can chickpeas, drained 2 tbsp chopped fresh dill 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.Prep 15 min Cook 30 min Serves 6 2–5
Bean salad with mustard vinaigrette & crispy tofu croutons
2. Cut the tofu into sticks, then 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 until crispy, about 30 minutes, stirring halfway through.
Scan to get your PersonalPointsexactvalue BEANS & LEGUMES 101 191
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.
Pasta e fagioli pagesee 194 Make this gluten-free by stirring in leftover cooked rice, instead of the macaroni. Simmer for 5 minutes before adding the beans.
BEANS & LEGUMES 101 193 Swap out pinto beans for similarly mild-mannered cannellini beans, chickpeas, or canned lentils.
sautéed celery, carrots, and onion (a.k.a. mirepoix) layers in extra flavor, in addition to adding fiber and vitamins.
Starting with
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.
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 174 to 175. 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 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.Prep 15 min Cook 25 min Serves 6 3–4 Pasta e fagioli 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. WHAT’S IN YOUR FRIDGE?
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2. Stir in the stock and pasta. Bring to a boil over high heat. Reduce heat to a simmer and 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.
smoked salmon Niçoise salad Arrange salmon, pitted olives, cooked potatoes, and cooked green beans on top of Bibb lettuce. Drizzle with light red vinaigrette.wine Brunch pitas Toast pitas. Spread with creamreduced-fatcheese.Top with salmon and thinly sliced radishes.
Whipped edamame-avocado dip WHAT’S IN YOUR FRIDGE?
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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.Prep
See photograph on pages 178 to 179. 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
10 min NoServescook 6 0–2
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.
BEANS & LEGUMES 101 195
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.
BEANS & LEGUMES 101 197 -avocadoedamameWhippeddip pagesee 195
BEANS & LEGUMES 101 199
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½ ripe medium avocado, pitted and peeled
3 tbsp salsa verde ⅛ tsp salt ½ cup cooked or canned chickpeas, rinsed and drained if canned 2 slices light multigrain bread, toasted ⅛ tsp crushed red pepper 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. Prep 15 min NoServescook 2 1–5
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, y g Prot.
1. Using a fork, in a medium bowl, mash the avocado, salsa, and salt until mostly smooth.
kidney beans Grain bowl In a bowl,microwavabletop cooked brown rice with beans and shredded reduced-fat 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 dressing.Greek WHAT’S IN YOUR FRIDGE?
Chickpea-avocado toast
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.
Per serving (1⅓ cups stew) 201 Cal, 4 g Total Fat, 1 g Sat Fat, 824 mg Sod, 30 g Total Carb, 4 g Sugar, 11 g Fib, 11 g Prot. 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
Spicy beans & greens stew
3. Stir in the beans. Cook, uncovered, over medium heat until the beans are heated through, about 5 minutes. Remove and discard the bay leaves. Divide stew among 6 bowls.
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). Prep 5 min Cook 35 min Serves 6 2–4
2-sentencerecipe
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.
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.
¾ tsp salt 8 cups coarsely chopped collard greens (about 12 oz) 2 (15-oz) cans cannellini beans, rinsed and drained
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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. 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
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.
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. Prep 15 min Cook 25 min Serves 6 2–5
BEANS & LEGUMES 101 202 Scan to get your PersonalPointsexactvalue MASTER SKILLS
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.
French lentil salad with spiced yogurt
FACTS FIGURES . 1 01 .
desserts
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. Strategic with chocolate, spices, and cream cheese to maximize flavor. Skilled at lowering Points® values by using powdered nut butters. by using phyllo sheets instead of puff pastry sheets 22 Points saved difference in Points when you swap ¼ cup heavy cream for ¼ cup silken tofu210.7 grams of fiber 1 cup of applesauceunsweetened in can we either fill a bit to help this widow or cut to bring it up?
Bake smarter, not harder. With some clever swaps and tweaks, WW-ized cookies, cakes, and sweet bites are just a whisk away. Yes, even if you don’t consider yourself “a baking person.”
DESSERTS 101 205 Pair it Espresso powder and chocolate • lemon zest and raspberries • almonds and cherries
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.
shop it prep it 206 DESSERTS 101
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 the 10warminJustDidn’tshouldonabouttemperature;arecakeeggsmakefluffiestbest,results,suretheusedforaormuffinsatroom30minutesthecounterdoit.planahead?placeeggsabowlofverywaterforminutes.
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 cup.measuringSweepoff the excess from the top with a level edge. When lining a baking pan with parchment paper, cut a bunchingcorners,fithelpThesetowardpapercornersshears,pan.largerrectanglethantheUsingkitchensniptheoftheatananglethecenter.slitswillthepaperneatlyintotheinsteadofup.
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CHOCOLATEMELTED . 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.
cook it 207 DESSERTS 101
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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.
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TOPPINGGRANOLA
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.
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.
SAUCEFRUIT .
CREAM“NICE”
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Per serving (1 slice) 137 Cal, 6 g Total Fat, 2 g Sat Fat, 242 mg Sod, 16 g Total Carb, 8 g Sugar, 0 g Fib, 3 g Prot. Cooking spray 1 cup all-purpose flour ⅓ cup granulated sugar 1 tsp baking powder ½ tsp baking soda ½ tsp salt ⅔ 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 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. Prep 10 min Cook 20 min Cool 1 hr Serves cake with cream cheese
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.
12 Vanilla
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.
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.
icing 6
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.
1. Preheat the oven to 425°F. Coat 24 mini muffin cups with cooking spray or line with paper liners.
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.
101 211
Prep 20 min Cook 15 min Cool 15 min Serves 24 Mini apple-cinnamon muffins 2
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. 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 Pinchsaltof 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
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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.
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
Peach & plum phyllo slab pie
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. Cooking spray 8 large frozen phyllo dough sheets (19 by 14 inches each) or 16 small sheets (14 by 9 inches each), thawed
3 medium plums, pitted and cut into thin wedges
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.Prep 15 min Cook 10 min Cool 15 min Serves 8 5–6
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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.
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.
Chocolate shake
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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. 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
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.
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.
2-sentencerecipe
Peanut butter & chocolate chip cookies
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.
Prep 15 min Cook 15 min Serves 24 3–4
216 DESSERTS 101 lavenderStrawberry-crisp pagesee 220 If you can’t find edible dried lavender, use a pinch of ground cardamom instead for a similar floral touch.
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.
Cornstarch helps thicken the juices of the strawberries as they cook so the filling is less runny.
218 DESSERTS 101
pagesee 221 Toffeeblondieschip
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.
1. Preheat the oven to 350°F. Coat an 11-by-7-inch baking dish with cooking spray.
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.
Strawberry-lavender crisp
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.
2-sentencerecipe
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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.
See photograph on pages 198 to 199. 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 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.Prep 15 min Cook 35 min Serves 8 4–5
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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.
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.
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.
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. See photograph on pages 201 to 202. 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 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.Prep 10 min Cook 25 min Serves 30 5
101 221
Toffee chip blondies
Peaches ’n’ sandwichcream
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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.
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.
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.
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. Easyberrymixedpie In a skillet, melt lowsugar preservesstrawberry and stir in frozen mixed berries. Spoon whipped topping into piecrust. Top with the mixture.berry WHAT’S IN YOUR FRIDGE?
Chocolate icebox cake with mixed berries lighttoppingwhipped
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.
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 “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®Prep 20 min NoChillcook 8 hr Serves 8 9–10
Microwave-bakedapple 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. WHAT’S IN YOUR FRIDGE?
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2 apples
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.
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. 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 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. Prep 15 min Cook 5 min Serves 15
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.
Easy lemon cheesecake cups
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.
DESSERTS 101 226 Scan to track PersonalPoints™yourforthisrecipe MASTER SKILLS
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.
Prep
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, 200 mg Sod, 26 g Total Carb, 13 g Sugar, 3 g Fib, 4 g Prot. 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 ⅔ cup granulated sugar ½ cup plus 2 tbsp plain nonfat Greek yogurt, divided ¼ cup canola oil 2 large eggs 2 tsp vanilla extract ½ 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.
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. 10 min
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.
Cook 40 min Cool 1 hr Serves 16 Glazed pumpkin spice loaf cake 6
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.
