Good Housekeeping - Light and Easy Recipes

LIGHT+ EASY RECIPES
R
SUMME K
OO
COO KB N
E DITIO
100
FRESH &
DELICIOUS
MEALS
H E I R LO O M
TO M ATO P IZZ A , P . 5 4
S A L A D S ................................ 2
MEAT + POULTRY .................... 1 6
F I S H ...................................... 30
V E G E TA R I A N ...................... 42
S N A C K S + S I D E S ............... 5 6
D E S S E R T .............................. 74
B R E A K F A S T .......................... 82
R E C I P E I N D E X .................... 9 4
O U R T R I P L E -T E ST P R O M I S E
At Good Housekeeping, we aim to make sure that every recipe we print works in any oven,
with any brand of ingredient, no matter what. That’s why we test each recipe in our kitchen
at least three times — and often several more times after that. So by the time the recipes
appear on our pages, they are guaranteed to work. We promise.
CHAPTE R 1
GARDEN GREENS
+ PUMPERNICKEL
PANZANELLA, P. 4
Mike Garten
SALADS
GARDEN GREENS SUMMER TUNA SALAD WITH

+ PUMPERNICKEL SWEET POTATO AND BASIL
PANZANELLA PREP 5 MINUTES
TOTAL 20 MINUTES
PREP 25 MINUTES
3 thickly sliced 1. Microwave sweet potatoes and ¼ c. water,
sweet potatoes covered, on High 8 min., then drain. Brush
TOTAL 35 MINUTES
2 cans (15 oz.
potatoes with canola oil; sprinkle with salt and
1 lb. asparagus, trimmed and cut each) black-
into 1-in. lengths eyed peas, ground black pepper. Grill on med.-high 10 to 15
1 bunch green onions, cut into rinsed and min., turning once. Cut into chunks.
1-in. lengths drained 2. In lg. bowl, toss black-eyed peas, tuna,
2 tsp. plus 2 Tbsp. extra virgin 2 cans (5 oz.
carrots, cider vinegar, basil, canola oil and
olive oil each) oil-
packed tuna, salt. Fold in potatoes.
6 c. pumpernickel bread cubes
(each about ¾ in.) drained
2 Tbsp. fresh lemon juice 1 c. shredded SERVES 4
1 Tbsp. white wine vinegar carrots About 445 cals, 27 g protein, 49 g carbs,
¼ c. cider vinegar 17 g fat (2 g sat), 10 g fiber, 750 mg sodium.
1 Tbsp. spicy brown mustard
1 Tbsp. prepared horseradish ¼ c. basil,
¼ c. chopped fresh dill chopped
4 c. arugula 2 Tbsp. canola oil
½ bunch watermelon radishes
or regular radishes, trimmed
and thinly sliced
1. Arrange 2 oven racks in upper EASY VARIATIONS

and lower thirds of oven. Preheat
oven to 450°F. On lg. rimmed Tuscan Tuna Salad
baking sheet, toss asparagus, In step 1, swap out sweet potatoes for Yukon gold potatoes.
green onions, 2 tsp. olive oil and In step 2, add cannellini beans instead of black-eyed peas.
¼ tsp. salt; spread in single layer.
Bake on lower rack 15 min. or Southwest Tuna Salad
until vegetables are browned and In step 1, substitute purple potatoes for sweet potatoes. In
tender. On another lg. rimmed step 2, replace black-eyed peas with black beans and add
baking sheet, arrange bread in ½ tsp. cumin to vinaigrette.
single layer. Bake on upper rack
10 to 12 min. or until crisp and dry, Indian Tuna Salad
stirring once. In step 2, add chickpeas instead of black-eyed peas and add
2. Meanwhile, in lg. bowl, whisk 1 tsp. curry powder to vinaigrette.
remaining 2 Tbsp. oil, lemon juice,
vinegar, mustard, horseradish and
½ tsp. salt; stir in dill.
3. Toss bread cubes with
vinaigrette in bowl; add roasted
vegetables, arugula and radishes;
toss until well combined.
SERVES 6
About 330 cals, 11 g protein,
51 g carbs, 10 g fat (1 g sat),
9 g fiber, 870 mg sodium.
Mike Garten
4 GOODHOUSEKEEPING.COM
SUMMER TUNA
SALAD WITH
SWEET POTATO
AND BASIL
SALADS
SOBA SALAD
WITH GRILLED
TOFU
PREP 5 MINUTES
TOTAL 15 MINUTES
12 oz. extra-firm tofu

8 oz. soba noodles
5 oz. baby spinach
¼ c. bottled ponzu sauce
6 radishes, thinly sliced
¼ c. peanuts, chopped
1. Prepare outdoor grill for direct

grilling on med.-high.
2. Cut tofu into ½-in.-thick slices;
press dry with paper towels.
Season with salt and ground black
pepper. Grill 10 to 15 min., covered,
turning once. Cut into bite-size
pieces.
3. Meanwhile, cook soba noodles.
Place baby spinach in colander
in sink; drain hot noodles directly
over spinach. Rinse with cold
water; drain well. Toss with bottled
ponzu sauce, radishes and grilled
tofu. Top with peanuts.
SERVES 4
KALE CAESAR PASTA SALAD About 360 cals, 18 g protein,

PREP 10 MINUTES
TOTAL 18 MINUTES
1 lb. bowtie pasta 1. Cook bowtie pasta as label directs.

6 Tbsp. light 2. In lg. bowl, whisk mayonnaise, Parmesan, lemon
mayonnaise
juice, mustard, extra virgin olive oil, garlic and
⅓ c. grated
Parmesan ½ tsp. each salt and ground black pepper. Add
3 Tbsp. lemon kale, tossing to combine. While cooked pasta is
juice still hot, add to kale mixture. Let cool slightly. Stir
1 Tbsp. Dijon
in radishes.
mustard
1 Tbsp. extra
virgin olive oil SERVES 6
About 390 cals, 14 g protein, 62 g carbs,
1 clove garlic,
10 g fat (2 g sat), 4 g fiber, 435 mg sodium.
crushed with
press
1 lg. bunch kale,
stemmed and
chopped
8 med. radishes,
cut into quarters
Mike Garten
SOBA
SALAD WITH
GRILLED
TOFU
SALADS
ARUGULA
SALAD WITH
SUMMER
FRUIT
PREP 10 MINUTES
TOTAL 12 MINUTES
2 Tbsp. olive oil

2 Tbsp. red wine vinegar
3 c. cubed seedless watermelon
3 c. sliced peaches
3 c. baby arugula
½ c. packed basil leaves
¼ c. toasted hazelnuts, chopped
In lg. bowl, whisk olive oil, red

wine vinegar and ¼ tsp. salt. Add
cubed seedless watermelon, sliced
peaches, baby arugula, basil leaves
and hazelnuts.
SERVES 4
CALIFORNIA
WALDORF SALAD
PREP 5 MINUTES
TOTAL 5 MINUTES
2 ripe avocados 1. In blender, puree avocados, lemon juice,

¼ c. lemon juice ¼ c. water, olive oil, garlic and ½ tsp. each salt and
1 Tbsp. cold-
ground black pepper until smooth.
pressed olive oil
1 clove garlic 2. In very lg. bowl, toss dressing with Italian mixed
8 c. Italian mixed greens, carrots, Granny Smith apple and walnuts.
greens
2 c. shredded SERVES 4
Emily Kate Roemer/Studio D; Johnny Miller (opposite).
carrots About 455 cals, 8 g protein, 29 g carbs,

1 lg. Granny Smith 38 g fat (4 g sat), 13 g fiber, 345 mg sodium.
apple, chopped
1 c. walnuts,
chopped
ARUGULA
SALAD WITH
SUMMER
FRUIT
SALADS
HEARTY
KALE + WHITE
BEAN SALAD
PREP 15 MINUTES
TOTAL 20 MINUTES
1 lg. bunch Tuscan kale, ribs

discarded and leaves thinly sliced
8 oz. Brussels sprouts, thinly sliced
3 Tbsp. lemon juice
1 garlic clove, pressed
3 Tbsp. extra virgin olive oil
1 can (15 oz.) cannellini beans
⅓ c. toasted walnuts
4 oz. cubed Pecorino
1. In lg. serving bowl, mix Tuscan

kale and Brussels sprouts.
2. In sm. bowl, whisk lemon juice,
garlic and ¼ tsp. each salt and
ground black pepper. Whisk in
olive oil.
3. Toss dressing with kale mixture.
Add cannellini beans, walnuts and
Pecorino; toss again. Optional:
Serve with toast.
SERVES 4
CHICKEN, AVOCADO
+ RASPBERRY SALAD HOW TO TOAST
WALNUTS
Preheat oven to 350°F.
TOTAL 35 MINUTES Spread nuts in single layer
on a lined baking sheet.
2 Tbsp. fresh 1. Prepare grill for direct grilling on med.
lemon juice Roast for 5 to 12 min., or
2. In bowl, whisk lemon juice, sour cream, honey,
2 Tbsp. reduced- until nuts appear a shade
mustard and ⅛ tsp. each salt and pepper. Stir in
fat sour cream darker and smell toasty,
1 Tbsp. honey poppy seeds. Cover; refrigerate up to 1 day.
stirring halfway through.
1 tsp. Dijon 3. With meat mallet, pound chicken to even ½-in.
Cool completely.
mustard thickness. Rub 1 tsp. oil over chicken; sprinkle
1 tsp. poppy
with ¼ tsp. each salt and pepper. Rub cut sides
seeds
1 lb. skinless, of avocado with remaining oil. Place chicken
Kate Mathis; Emily Kate Roemer/Studio D (opposite).
boneless and avocado on grill. Cook chicken 8 to 10 min.,

chicken breast turning over once, until cooked through (165°F).
halves Grill avocado 3 to 5 min. or until grill marks
1½ tsp. olive oil
appear, turning over once. Let both rest 5 min.
1 avocado, cut in
half, pitted but Discard avocado peel; slice. Slice chicken.
not peeled 4. In bowl, toss raspberries with 1 Tbsp. dressing.
1 pint (12 oz.) In lg. bowl, toss greens with remaining dressing;
raspberries
divide among plates. Top with raspberries,
6 oz. mixed salad
greens chicken, avocado and almonds.
¼ c. sliced
almonds, SERVES 4
toasted About 300 cals, 27 g protein, 19 g carbs,
HEARTY
KALE +
WHITE BEAN
SALAD
SALADS
GRILLED
PORK +
APPLE SALAD
PREP 15 MINUTES
TOTAL 35 MINUTES
8 oz. (3½ c.) green beans, trimmed

2 lbs. crisp, mild apples such as Gala
(about 4), each cored and cut into
eighths
3 tsp. maple syrup
2 tsp. plus 1 Tbsp. olive oil
1 pork tenderloin (1 lb.)
1 romaine lettuce heart (6 oz.)
2 Tbsp. balsamic vinegar
1 tsp. Dijon mustard
6 oz. baby spinach
1. Prepare outdoor grill for covered

direct grilling on med.
2. Place green beans on 16" by
12" sheet of heavy-duty foil. Fold
in half; crimp foil edges to create
sealed packet. Toss apples with
1 tsp. each maple syrup and oil.
Rub 1 tsp. oil all over pork, then
sprinkle with ¼ tsp. each salt and
WARM LENTIL SALAD ground black pepper.

3. Place bean packet, apples and
WITH SEARED SHRIMP

pork on grill; cover. Grill apples
8 min., turning over once. Transfer
apples to lg. bowl; cool. Grill
beans 10 min. Transfer packet
to plate; open and let cool. Grill
PREP 30 MINUTES
TOTAL 1 HOUR 10 MINUTES pork 15 min. or until instant-read
thermometer inserted into center
8 oz. (1¼ c.) 1. In 4-qt. saucepan, combine lentils, celery, onion, of pork registers 145°F, turning
French green carrot, garlic, bay leaf, 3 c. water and 3 thyme
lentils, picked occasionally. Transfer to cutting
sprigs. Heat to boiling over med.-high. Reduce board; let rest 10 min.
over and rinsed
2 stalks celery, heat to med.-low; cover and simmer 25 to 35 min. 4. Chop lettuce. In very large bowl,
finely chopped or until lentils are tender. whisk vinegar, mustard, remaining
1 onion, finely 2. Meanwhile, from 1 thyme sprig, remove leaves
chopped
1 Tbsp. oil, 2 tsp. syrup and ⅛ tsp.
and finely chop; discard stem. In med. bowl, each salt and ground black pepper.
1 lg. carrot,
peeled and combine shrimp, 1 Tbsp. olive oil and thyme. Let Add spinach, lettuce, beans and
finely chopped stand 15 min. while lentils simmer. Heat 12-in. apples; toss well. Thinly slice pork
2 garlic cloves, skillet on med.-high until very hot. Add shrimp in across grain. Serve with salad.
crushed single layer and cook 1 to 2 min. or until browned.
1 bay leaf
Turn over and cook 2 min. longer or until shrimp SERVES 4
Fresh thyme
just turn opaque throughout. About 375 cals, 28 g protein,
sprigs
8 jumbo shrimp, 3. Drain lentil mixture well and transfer to lg. 8 g fiber, 380 mg sodium.
shelled and bowl. Remove and discard bay leaf and thyme
deveined
sprigs. Toss lentil mixture with parsley, vinegar,
3 Tbsp. extra
virgin olive oil mustard, remaining 2 Tbsp. oil and ¼ tsp. each
½ c. fresh flat-leaf salt and ground black pepper. Divide salad among
parsley leaves, serving plates. Top each serving with 2 shrimp;
finely chopped garnish with fresh thyme sprigs.
2 Tbsp. sherry
Kate Mathis
vinegar
SERVES 4
2 tsp. Dijon
mustard 11 g fat (2 g sat), 20 g fiber, 225 mg sodium.
GRILLED
PORK +
APPLE
SALAD
SALADS
SWEET
POTATO
CAKES WITH
KALE SALAD
PREP 10 MINUTES
TOTAL 30 MINUTES
3 sweet potatoes, peeled and

shredded
2 green onions, thinly sliced
¼ c. light mayonnaise
2 Tbsp. lime juice
1 Tbsp. soy sauce
1 container (5 oz.) baby kale
2 cans (14 oz. each) no-salt-added
black beans, rinsed and drained
2 c. shelled frozen (thawed) edamame
1. Preheat oven to 450°F. Spray

cookie sheet with cooking spray. In
lg. bowl, toss sweet potatoes with
green onions and ¼ tsp. each salt
and ground black pepper. With
¼-c. measure, scoop packed sweet
potatoes onto pan to form
12 mounds, 2 in. apart. Flatten
slightly. Spray tops with cook-
ing spray. Bake 25 min. or until
GRILLED WATERMELON, browned at edges.

2. Meanwhile, in lg. bowl, whisk
TOMATO AND FETA SALAD

mayonnaise, lime juice and soy
sauce. When cakes are cooked,
add baby kale, black beans and
edamame to dressing. Toss until
PREP 15 MINUTES coated. Serve cakes over salad.
TOTAL 18 MINUTES
SERVES 4
4 (½-in.- 1. Pat slices of watermelon dry. Grill on med. About 375 cals, 21 g protein,
thick) slices 3 to 4 min. or until grill marks appear, turning over 56 g carbs, 9 g fat (1 g sat),
watermelon 16 g fiber, 530 mg sodium.
once halfway through. Using med. star cookie
1 container (5 oz.)
mixed greens cutter, cut 8 to 9 stars from watermelon slices.
2 lg. yellow or red 2. Arrange mixed greens on serving platter and
tomatoes, top with watermelon stars, tomatoes, radishes
each cut into
and feta. Drizzle with balsamic vinegar and extra
6 wedges
1 bunch sm. virgin olive oil; sprinkle with ¼ tsp. salt.
radishes, cut 3. To make it heartier, add 12 oz. grilled skinless
into halves chicken breast, sliced and another 1 Tbsp. each
4 oz. feta, balsamic vinegar and olive oil.
crumbled
2 Tbsp. balsamic
SERVES 4
vinegar
2 Tbsp. extra 24 g fat (5 g sat), 5 g fiber, 670 mg sodium.
virgin olive oil
TIP The easiest way to seed tomatoes is to cut them hori-

Mike Garten
zontally in half and use your fingers to dig out the seeds.
SWEET POTATO
CAKES WITH
KALE SALAD
CHAPTE R 2
Emily Kate Roemer/Studio D

MAHOGANY
CHICKEN +
BROCCOLI,
P. 18
MEAT + POULTRY
MAHOGANY CHICKEN + APPLE

CHICKEN + MEATLOAVES
BROCCOLI PREP 25 MINUTES
TOTAL 1 HOUR
PREP 5 MINUTES 1 slice whole 1. Preheat oven to 450°F. In food processor

TOTAL 35 MINUTES wheat bread with knife blade attached, pulse bread into fine
¼ c. low-fat (1%)
crumbs. Transfer to lg. bowl and stir in milk.
2 Tbsp. low-sodium soy sauce milk
2 Tbsp. honey 4 med. Golden While crumbs soak, grate half of 1 apple on large
2 cloves garlic, pressed Delicious apples holes of box grater. Cut remaining apple half and
2 tsp. grated peeled fresh ginger 1 lb. ground dark- remaining 3 apples into wedges, removing and
1½ lbs. chicken thighs, fat trimmed meat chicken
discarding cores; set aside.
1 bunch green onions, cut into 2-in. ½ c. finely
lengths chopped onion 2.To bowl with crumbs, add chicken, onion,
1 lb. broccoli florets ¼ c. packed fresh parsley, egg, grated apple, ½ tsp. fennel seeds
2 Tbsp. vegetable oil flat-leaf parsley and ½ tsp. each salt and ground black pepper.
leaves With hands, mix until well combined. Divide
1. Line 2 rimmed baking sheets 1 lg. egg
mixture into 4 equal pieces. On 18" by 12" jelly-roll
with foil. In lg. bowl, whisk soy 1½ tsp. fennel
seeds pan, form each piece into 4½" by 2½" loaf, spac-
sauce, honey, garlic and ginger.
1 Tbsp. vegetable ing 3 in. apart.
Add chicken thighs and green
oil 3. In lg. bowl, toss apples, oil and remaining 1 tsp.
onions; toss to coat. Arrange ¼ c. apple jelly
fennel seeds until well combined; scatter in even
chicken, skin side up, and green 1 Tbsp. Dijon
layer around meatloaves. Roast 10 min.
onions on 1 prepared baking sheet. mustard with
seeds 4. Meanwhile, stir apple jelly and mustard until
2. On other prepared baking sheet,
Green beans well blended. Brush or spoon a thick layer of
toss broccoli florets with vegetable
mixture onto meatloaves. Roast 10 min. or until
oil and ⅛ tsp. salt; arrange in single
tops are browned and temperature on meat
layer. Roast chicken and broccoli
thermometer, inserted into center of meatloaves,
in 450°F oven 30 min. or until
reaches 165°F. Transfer apples and meatloaves to
chicken is cooked through (165°F)
serving plates. Serve with green beans, if desired.
and broccoli is tender.
SERVES 4
SERVES 4 About 380 cals, 27 g protein, 44 g carbs,
About 380 cals, 28 g protein, 11 g fat (2 g sat), 6 g fiber, 515 mg sodium.
HOT NEW GLAZE LIGHT MASHED POTATOES

In gourmet food circles,
“mahogany” refers to a PREP 15 MINUTES
mix of soy and honey that TOTAL 30 MINUTES
gives a glaze its rich color 1½ lbs. red 1. In 4-qt. saucepan, combine potatoes with
and caramelized flavor. Try potatoes, cut enough water to cover; bring to boiling. Reduce
it on pork tenderloin, too! into 1-in. chunks
heat and cook potatoes 8 to 10 min. or until
1 Tbsp. olive oil
½ c. low-fat tender; reserve ¼ c. cooking water. Drain potatoes
(1%) milk and return to pan.
2. Add olive oil, milk and ½ tsp. salt. Mash until
almost smooth, adding reserved cooking
water if necessary.
SERVES 4
Con Poulos
CHICKEN
+ APPLE
MEATLOAVES
MEAT + POULTRY
SMOKY
PEANUT
CHICKEN
BAKE
PREP 15 MINUTES
TOTAL 45 MINUTES
½ c. peanut butter
¼ c. water
1 Tbsp. melted butter
2 cloves garlic
1 chipotle chile in adobo
plus 3 Tbsp. adobo sauce
1 lb. skinless, boneless
chicken breasts
1 Tbsp. lime juice
Tortillas, cilantro and
red cabbage for serving
1. Puree peanut butter, water,

melted butter, garlic, chipotle chile
and adobo sauce and ½ tsp. salt
until smooth.
SEARED STEAK WITH

2. Pour into 2-qt. baking dish; add
chicken breasts, turning to coat.
Cover with foil; bake at 400°F
MINTED WATERMELON 30 min. or until chicken is cooked

(165°F). Serve with long-grain
brown rice.
PREP 25 MINUTES SERVES 4

TOTAL 30 MINUTES PLUS STANDING About 485 cals, 35 g protein,
8 oz. thin rice 1. Prepare grill for covered direct grilling on med. 6 g fiber, 635 mg sodium.
noodles 2. Cook noodles as label directs. Drain, rinse
1 lb. 1-in.-thick
under cold water and drain again.
boneless beef
sirloin steak 3. Season steak with ¼ tsp. each salt and ground
1 shallot, finely black pepper. Place on hot grill; cover. Cook about
chopped 12 min. for med.-rare or until desired doneness,
LEFTOVERS MADE
1 stalk
turning over once. (Instant-read thermometer EASY!
lemongrass,
yellow and pale- should reach 145°F.) Transfer steak to cutting NUTTY CHICKEN TACOS
green part only, board; let rest 10 min. Add sliced chicken to
finely chopped 4. Meanwhile, in lg. bowl, stir together shallot, warmed flour or corn
1 tsp. sugar lemongrass, sugar, lime juice and fish sauce tortillas. Then, top
¼ c. fresh lime
until sugar dissolves. with your favorite taco
juice
1 Tbsp. reduced- 5. Thinly slice steak across the grain. Add to toppings! We topped ours
sodium fish bowl, along with watermelon, cucumber and with cilantro and
sauce mint. Toss gently until well mixed. Divide noodles red cabbage, and drizzled
½ sm. watermelon,
among serving plates. Top with steak mixture on some extra sauce.
rind removed,
cut into ½-in. and accumulated juices.
Kate Mathis; Mike Garten (opposite).
cubes (3 cups)
½ seedless SERVES 4
(English) About 430 cals, 26 g protein, 64 g carbs, 8 g fat (3 g
cucumber, cut in sat), 2 g fiber, 435 mg sodium.
half and thinly
sliced
½ c. packed fresh
mint leaves,
finely chopped
SMOKY
PEANUT
CHICKEN
BAKE
MEAT + POULTRY
ROAST PORK
WITH MELON
SALSA
PREP 10 MINUTES
TOTAL 30 MINUTES
1 pork tenderloin (1¼ lbs.)

1 Tbsp. melted butter
2 c. cantaloupe, finely chopped
¼ c. packed fresh cilantro, finely
chopped
¼ c. chopped orange segments
2 Tbsp. lime juice
½ tsp. chili powder
1 box (10 oz.) mixed greens
1. On baking sheet, brush pork

tenderloin with melted butter;
season with ¼ tsp. salt. Roast
20 min. or until cooked (145°F).
2. Combine cantaloupe, cilantro,
orange segments, lime juice, chili
powder and ¼ tsp. salt.
3. Slice pork and serve over mixed
greens topped with melon salsa.
SERVES 4
ROMAN CHICKEN
SAUTÉ WITH VEGGIES SWITCH IT UP

Try these sweet salsas!
Berry-Cucumber Salsa
PREP 15 MINUTES Combine 2 c. chopped
TOTAL 30 MINUTES
strawberries with
1¼ lbs. chicken- 1. Sprinkle chicken with ¼ tsp. each salt and ½ c. chopped seedless
breast tenders, ground black pepper to season. In 12-in. skillet, cucumber, 2 Tbsp. lemon
each cut
heat 2 tsp. oil on med.-high heat until very hot. juice, 2 Tbsp. chopped
crosswise in
half, then cut Add chicken, cook 8 min. or until browned on fresh basil and ¼ tsp. salt.
lengthwise in the outside and no longer pink inside. With
half slotted spoon, transfer chicken to bowl. Tomato-Avocado Salsa
1 Tbsp. olive oil Combine half an avocado,
2. To same skillet, add remaining 1 tsp. oil. Reduce
2 garlic cloves,
heat to med. and add garlic; cook 30 sec. or until finely chopped, with
thinly sliced
1 can (13¾ to golden. Stir in artichokes, and cook 3 to 4 min. 2 c. chopped tomato,
14 oz.) artichoke or until browned. Stir in wine, and cook 1 min. on ¼ c. chopped cilantro,
hearts, drained, med.-high heat. 2 Tbsp. lime juice and
each cut into
3. Add chicken broth and tomatoes; cover and ¼ tsp. salt.
quarters
½ c. dry white cook 2 to 3 min. or until most tomatoes burst.
Kate Sears; Mike Garten (opposite).
wine Remove skillet from heat. Return chicken to Apple-Fennel Salsa

½ c. chicken broth skillet; stir in lemon peel until combined. Arrange Combine 1 c. chopped
1 pt. grape fennel with 1 green apple,
arugula on platter; top with chicken mixture.
tomatoes
Garnish chicken with additional lemon peel. cored and chopped,
1 tsp. grated fresh
lemon peel plus 2 Tbsp. chopped fresh
additional for SERVES 6 mint, 2 Tbsp. orange juice
garnish About 165 cals, 25 g protein, 7 g carbs, 4 g fat (1 g sat),
and ¼ tsp. salt.
1 bag (5 to 6 oz.)
baby arugula
ROAST PORK
WITH MELON
SALSA
MEAT + POULTRY
GRILLED
STEAK WITH
FENNEL
PREP 15 MINUTES
TOTAL 35 MINUTES
1 beef flank steak (1 lb.)

2 med. fennel bulbs (1½ lbs. each),
cored, and cut lengthwise into
½-in.-thick slices
1 lg. red onion (12 oz.), cut into
⅓-in.-thick rounds
½ c. fresh mint leaves
½ c. fresh flat-leaf parsley leaves
3 Tbsp. red wine vinegar
2 Tbsp. capers, rinsed and drained
1 sm. garlic clove, crushed
1 Tbsp. water
1. Prepare outdoor grill for covered

direct grilling on med. Sprinkle
steak on both sides with ⅛ tsp.
each salt and ground black pepper.
Use 2 tsp. oil to brush both sides
of fennel and onion slices; sprinkle
with ⅛ tsp. salt.
2. Grill steak, covered, about
10 min. for med.-rare or until
desired doneness, turning over
once. (Instant-read thermometer
should read 145°F.) Grill onion with
MEDITERRANEAN CHICKEN steak 7 to 9 min. or until tender.

Transfer steak to cutting board;
WITH ARTICHOKES + MINT transfer onion to bowl.

3. Meanwhile, finely chop mint and
parsley; place in med. bowl with
vinegar, capers, garlic, water and
PREP 15 MINUTES remaining 1 Tbsp. oil. Stir to blend.
TOTAL 30 MINUTES 4. Place fennel on grill. Cover;
4 med. skinless, 1. With meat mallet or bottom of skillet, pound cook 3 to 4 min. or until browned,
boneless chicken to an even ½-in. thickness; sprinkle with turning over once. Toss with onion.
chicken breast 5. Thinly slice steak. Serve with
¼ tsp. salt and ⅛ tsp. ground black pepper.
halves (1½ lbs.)
2. In 12-in. skillet, heat 2 tsp. oil on med. Add fennel, onion and some herb sauce.
4 tsp. olive oil
1 pkg. (8 to chicken and cook 12 to 14 min. or until browned
10 oz.) frozen SERVES 4
on both sides and chicken loses its pink color About 290 cals, 26 g protein.
artichoke
throughout, turning over once. Transfer chicken 16 g carbs, 13 g fat (4 g sat),
hearts, thawed 6 g fiber, 465 mg sodium.
¾ c. chicken broth to shallow bowl; cover with foil to keep warm.
¼ c. loosely 3. To same skillet, add remaining oil and heat on
packed fresh med. until hot. Add artichokes and cook 3 min. or
mint leaves, until browned, stirring occasionally. Stir in broth
chopped, plus
and heat to boiling on med.-high; boil 2 to 3 min.
Kate Sears; Kate Mathis (opposite).
additional for
garnish or until liquid is reduced by half. Remove skillet
1 Tbsp. fresh from heat; stir in mint and lemon juice.
lemon juice 4. To serve, spoon artichoke sauce over chicken;
¼ c. crumbled feta
top with feta. Garnish with additional mint leaves.
SERVES 4
FIRE-GRILLED
STEAK WITH
FENNEL
MEAT + POULTRY
FIVE SPICE
PORK WITH
PLUMS
PREP 10 MINUTES
TOTAL 30 MINUTES
2 Tbsp. butter
4 (3 oz.) boneless pork loin chops
¾ tsp. five spice powder
5 plums, sliced
1 garlic clove, pressed
¼ c. seasoned rice vinegar
2 Tbsp. soy sauce
1 Tbsp. brown sugar
3 green onions, cut into 1-in. pieces
1. In 12-in. skillet, heat butter on

med.-high. Season pork with five-
spice powder and ¼ tsp. salt. Cook
5 min. or until browned, turning
once; transfer to plate.
2. Add sliced plums to skillet; cook,
stirring, 3 min. Stir in garlic, then
seasoned rice vinegar, soy sauce
and brown sugar; cook, stirring,
until simmering. Return pork to
skillet; cook 1 min. or until cooked
through. Stir in green onions.
SERVES 4
CHICKEN ORZO PILAF

PREP 10 MINUTES
TOTAL 30 MINUTES
1 lemon 1. Preheat oven to 450°F. From lemon, finely grate

1 pt. cherry 1 tsp. peel and squeeze 2 Tbsp. juice. Set aside.
tomatoes,
2. On one side of 18" by 12" jelly-roll pan, toss
halved
1 orange pepper tomatoes and orange pepper with garlic, 1 Tbsp.
(8 oz.), chopped oil and ⅛ tsp. each oregano, salt and ground
3 garlic cloves, black pepper. Spread in even layer. On other side
crushed with
of pan, toss chicken with lemon peel, remaining
garlic press
2 Tbsp. extra 1 Tbsp. oil and ⅛ tsp. each oregano, salt and
virgin olive oil ground black pepper. Spread in even layer. Roast
¼ tsp. dried 13 min. or until chicken is cooked through (165°F).
Kate Sears; Emily Kate Roemer/Studio D (opposite).
oregano 3. While chicken and vegetables roast, cook orzo

1 lb. skinless,
in boiling salted water as label directs. Drain
boneless
chicken breasts, well and transfer to lg. bowl. Add chicken and
cut into 1-in. vegetables, with their juices, to orzo, along with
chunks celery and lemon juice. Toss until well mixed. Top
1 c. whole wheat
with goat cheese. Serve warm or cool.
orzo pasta
4 stalks celery,
thinly sliced at SERVES 4 About 420 cals, 34 g protein,
41 g carbs, 14 g fat (4 g sat), 7 g fiber, 325 mg sodium.
an angle
2 oz. fresh
goat cheese,
crumbled (½ c.)
FIVE SPICE
PORK WITH
PLUMS
MEAT + POULTRY
ALMOND-
CRUSTED
CHICKEN WITH
RAINBOW SLAW
PREP 20 MINUTES
TOTAL 30 MINUTES
2 oranges
4 c. thinly sliced red cabbage (12 oz.)
2 lg. carrots, peeled and cut into thin
matchsticks
1 lg. yellow pepper, very thinly sliced
2 Tbsp. snipped chives
3 Tbsp. white wine vinegar
4 tsp. canola oil
1 Tbsp. all-purpose flour
½ c. almonds, very finely chopped
1 lg. egg white
¼ tsp. ground cumin
¼ tsp. no-salt-added chili powder
4 skinless, boneless chicken breast
cutlets (1 lb.)
1. Arrange oven rack in lowest

position and place 15" by 10" pan
PORK MEDALLION SALAD on rack. Preheat oven to 450°F.

2. For slaw: remove peel and white
pith from oranges; discard. Cut into
segments; transfer, with juices, to
PREP 20 MINUTES lg. bowl. Add cabbage, carrots,
TOTAL 40 MINUTES
yellow pepper, chives, vinegar,
½ c. packed fresh 1. Preheat oven to 400°F. Heat large pot of water 1 tsp. oil and ¼ tsp. each salt and
flat-leaf parsley to boiling on high. ground black pepper. Toss; let slaw
leaves
2. Finely chop one-third of parsley. Rub chopped stand while you prepare chicken.
1 Tbsp. fresh
rosemary parsley and rosemary all over tenderloin and let 3. Spread flour on plate; spread
leaves, finely stand while oven heats. almonds on separate plate. In pie
chopped 3. Fill large bowl with ice and water. Add carrots to plate, beat egg white until foamy.
1 pork tenderloin
boiling water. Cook 5 min. With tongs, transfer to 4. Sprinkle cumin, chili and ¼ tsp.
(12 oz.)
2 lg. carrots, ice water. When cool, remove with tongs to cutting each salt and ground black pepper
peeled and left board. Add asparagus to boiling water. Cook over chicken. Press one side of
whole 3 min. or until bright green and crisp-tender. Trans- 1 piece chicken in flour; shake off
1 lb. asparagus, fer to ice water. When cool, drain well. excess. Dip same side in egg white;
ends trimmed
4. Sprinkle ⅛ tsp. each salt and ground black pep- press into almonds. Repeat with
4 tsp. extra virgin
olive oil per over pork. In 12-in. ovenproof skillet, heat 1 tsp. remaining chicken.
1 bunch radishes, oil on med.-high. Add pork; cook 6 to 8 min. or un- 5. Remove hot pan from oven;
trimmed and til evenly browned, turning. Transfer to oven. Roast brush with remaining 1 Tbsp. oil.
cut into thin
8 to 10 min. or until meat thermometer inserted in Add chicken pieces, nut sides
wedges
1 green onion, thickest part of pork registers 145°F; let rest 5 min. down; roast 10 to 12 min. or
thinly sliced 5. While pork cooks, cut carrots into 2-in.-long until chicken is cooked through.
1 pkg. (5 oz.) matchsticks. Cut asparagus into 2-in.-long pieces. (Instant-read thermometer inserted
baby-greens- In lg. bowl, toss carrots, asparagus, radishes, onion, horizontally into cutlet should read
and-herbs mix
greens and remaining parsley with ⅛ tsp. each salt 165°F.) Serve with slaw.
¼ c. balsamic
vinegar and ground black pepper and 1 Tbsp. oil. Add vin-
egar; toss to combine. Divide salad among serving SERVES 4
plates. Slice pork; arrange on top of salads. 28 g carbs, 15 g fat (2 g sat),
Kate Mathis

SERVES 4
About 235 cals, 26 g protein, 4 g carbs, 8 g fat (2 g sat),
ALMOND-
CRUSTED
CHICKEN WITH
RAINBOW
SLAW
CHAPTE R 3
Mike Garten
GRILLED
SWORDFISH +
SUMMER SALAD,
P. 32
FISH
GRILLED
SWORDFISH
+ SUMMER
SALAD
PREP 7 MINUTES
TOTAL 25 MINUTES, PLUS SOAKING
3 lg. ears corn, husked

1 lb. swordfish steak, skinned and cut
into 1-in. chunks
¾ lb. zucchini, sliced
1 Tbsp. canola oil
2 tsp. chili powder
2 cans (15 oz. each) chickpeas
½ c. packed mint, chopped
3 Tbsp. lime juice
1 Tbsp. olive oil
1. Soak 8 bamboo skewers in hot

water for at least 30 min. Heat
outdoor grill to med.-high.
2. Grill corn 12 min. or until charred
in spots, turning.
3. Thread swordfish steak onto
soaked skewers. Brush fish and
zucchini with canola oil; sprinkle
with chili powder and ½ tsp. salt.
Grill fish and zucchini 6 min. or
until fish is opaque, turning once.
4. Cut corn off cobs, chop zucchini
and toss with chickpeas, mint, lime
juice, olive oil and ¼ tsp. salt. Serve
SMOKY SPANISH SALMON
with kabobs.
PREP 25 MINUTES
SERVES 4 TOTAL 40 MINUTES
55 g carbs, 19 g fat (3 g sat), 1 tsp. smoked 1. Prepare grill for covered direct grilling on
12 g fiber, 735 mg sodium. paprika med.-high. Mix paprika, ¼ tsp. salt and ⅛ tsp.
4 pieces (6 oz.
ground black pepper. Rub salmon with 1 tsp. oil,
each) salmon
fillet with skin then two-thirds of paprika mixture. Add 2 tsp. oil
5 tsp. extra virgin to remaining paprika mixture; brush on cut sides
olive oil of tomatoes.
4 lg. tomatoes
2. Brush yellow peppers and onions with
(2 lbs.), each
cored, cut in remaining 2 tsp. oil; place on grill along with
half and seeded tomatoes. Cover; cook until onions and peppers
2 lg. yellow are tender-crisp, 10 to 15 min., turning over once;
peppers (10 oz. let cool slightly.

each), cut into
3. Meanwhile, place salmon, skin side down, on
quarters and
seeded grill. Cover; cook 6 min. or until just opaque.
1 lg. red onion (10 4. Slice yellow peppers; place in bowl. Chop
to 12 oz.), cut onions and tomatoes; add to bowl. Stir in olives,
into ½-in.-thick
parsley and ⅛ tsp. salt; serve with salmon.
rounds
⅓ c. sliced green
olives SERVES 4
¼ c. torn fresh
flat-leaf parsley
leaves
SKILLET SHRIMP TACOS
PREP 10 MINUTES
TOTAL 15 MINUTES
2 limes 1. From 2 limes, grate 2 tsp. peel and squeeze

4 c. red cabbage, 2 Tbsp. juice. Cut remaining lime into wedges.
thinly sliced
2. Toss cabbage with lime juice. Toss shrimp and
12 oz. sm. shrimp,
shelled and cilantro with grated lime peel. In 12-in. skillet, heat
deveined canola oil on med.-high until very hot; add shrimp
¼ c. fresh cilantro, in single layer. Cook 2 min. (do not stir); turn
finely chopped
shrimp over. Cook another 2 min. or until opaque
2 Tbsp. canola oil
8 sm. flour throughout.
tortillas 3. Serve shrimp on tortillas with cabbage, sour
Sour cream, cream, hot pepper sauce and lime wedges.
for serving
Hot sauce, SERVES 4
for serving About 385 cals, 19 g protein, 45 g carbs,
FISH
SALMON
+ GINGER
RICE BOWL
PREP 5 MINUTES
TOTAL 15 MINUTES
2 Tbsp. butter, softened

2 tsp. curry powder
4 salmon fillets (6 oz. each)
¼ c. white wine
1 Tbsp. lemon juice
2 c. cooked brown rice
¼ c. sliced almonds
12 oz. broccoli florets
3 Tbsp. water
1 Tbsp. ginger, minced
1. Mix butter, curry powder and

¼ tsp. salt. Spread on salmon fillets
in 8-in. baking dish.
2. Add white wine and lemon juice.
Cover; microwave on High 6 min.
or until done.
3. Meanwhile, cook brown rice
according to package instructions.
Add almonds to cooked rice.
4. In bowl, mix broccoli florets,
water, ginger and ¼ tsp. salt. Cover;
microwave on High 4 min.
5. In bowl, spoon rice mixture. Top
TRATTORIA-STYLE
with broccoli and salmon.
SERVES 4
SHRIMP FETTUCINE
PREP 20 MINUTES
TOTAL 30 MINUTES
EASY VARIATION
12 oz. fettuccine or 1. Heat large covered saucepot of salted water
spaghetti to boiling on high. Add pasta and cook as label
2 Tbsp. olive oil
Shrimp + Asparagus Bowl
directs. Prepare as above but in
1 med. onion,
chopped 2. Meanwhile, in 12-in. skillet, heat oil on med. step 1, replace salmon with
2 cloves garlic, until hot. Add onion and garlic, and cook 10 min. 1 lb. shelled and deveined
very thinly or until golden and tender, stirring often. Add shrimp. Microwave
sliced
wine; increase heat to med.-high and cook 1 min. 3 min., stirring once
½ c. dry white
Stir in clam juice and ½ tsp. salt; heat to boiling. halfway through. In step
wine
1 bottle (8 oz.) Stir in shrimp, and cook 2 to 3 min. or until shrimp 4, replace broccoli with
clam juice turn opaque throughout. 1 lb. asparagus, trimmed
1 lb. shelled and 3. Drain pasta and add to skillet with spinach
deveined large
and cut into 2-in. pieces.
and parsley; toss to coat. Microwave 4 to 5 min.,
shrimp
1 bag (5 to 6 oz.) depending on thickness.
baby spinach SERVES 6
⅓ c. loosely About 350 cals, 24 g protein, 46 g carbs,
packed fresh
parsley leaves,
chopped
MEDITERRANEAN
SEAFOOD STEW
Slow cooking the liquid and
vegetable base for this stew loads
it with flavor, and throwing the
seafood in toward the end of
cooking keeps it sweet and tender.
TOTAL TIME: 3 hr. 50 min.
PREP: 20 min.
SALMON
LEVEL: Moderate
+ GINGER
SERVES: 4
RICE BOWL
2 lg. leeks
1½ lb. fennel
2¼ lb. tomatoes
2 clove garlic
salt
pepper
4 sprig fresh thyme
8 sprig fresh flat-leaf parsley
1 lb. mussels
1 lb. shelled deveined 16- to 20-count
shrimp
12 oz. skinless cod fillet
2 tsp. extra-virgin olive oil
4 crusty dinner rolls
1. Cut root ends from leeks. Cut

each leek lengthwise in half, then
into 1/4-in.-thick slices. Place in lg.
bowl of cold water. With hands,
swish leeks to remove grit. Repeat
process, changing water several
times. Drain.
2. Transfer leeks to 6-qt. slow
cooker bowl along with fennel,
tomatoes, garlic, 1 tsp. salt, and 1/2
tsp. freshly ground black pepper.
With kitchen twine, tie thyme and
parsley stems together. Bury in
vegetable mixture.
3. Cover with lid and cook on high
3 hr. Stir in mussels and shrimp,
and lay fish on top. Immediately
cover and cook 30 to 40 min.
longer or until mussels open
and shrimp and fish turn opaque
throughout.
4. Divide mussels among serving
dishes. Discard herb bundle. Trans-
fer 3 c. stew to container; refriger-
ate overnight. Divide remaining
stew among serving dishes. Drizzle
oil over stew. Chop reserved pars-
ley leaves and sprinkle over stew.
Serve with rolls.
FISH
GRILLED
FISH TACOS
PREP 15 MINUTES
TOTAL 20 MINUTES
1 lg. lemon
2½ tsp. vegetable oil
½ tsp. salt
2 ears corn, husked
1 avocado, cut in half and pitted
3 garlic cloves, pressed
½ tsp. dried oregano
¼ tsp. cayenne (ground red) pepper
1 lb. skinless tilapia fillets
12 corn tortillas
1 lg. ripe tomato, finely chopped
Fresh cilantro leaves for serving
Lime wedges for serving
1. Prepare outdoor grill for direct

grilling on med.-high. From lemon,
grate 2 tsp. peel and squeeze
2 Tbsp. juice.
2. Use ½ tsp. oil and pinch salt
to rub all over corn and cut sides
of avocado; set aside on a plate.
On another plate, combine garlic,
oregano, cayenne, lemon peel,
¼ tsp. salt and remaining 2 tsp.
oil. Place fish on mixture and rub
all over to coat.
3. Place fish, corn and avocado,
ROASTED HALIBUT WITH cut sides down, on hot grill grate.

Cook fish 3 to 4 min. or until
FENNEL + POTATOES
opaque throughout, turning over
once; cook vegetables 5 min. or
until charred, turning occasionally.
4. Transfer fish, corn and avocado
PREP 15 MINUTES to cutting board to cool. Place
TOTAL 1 HOUR tortillas on grill in single layer and
cook 1 min., turning once. Stack on
1 lg. leek 1. Cut roots and dark-green top from leek. Discard
1 lb. Yukon gold large sheet of foil and wrap tightly.
tough outer leaves. Thinly slice. Rinse leek in bowl
potatoes, 5. Cut kernels from corncobs. Peel
of cold water; swish to remove sand. Transfer to
unpeeled and and finely chop avocado. Break
thinly sliced colander, leaving sand in bowl. Drain.
fish into lg. chunks. In lg. bowl, mix
1 med. bulb 2. Preheat oven to 425°F. Spray 13" by 9" glass
fennel, cored together tomato, corn, avocado,
baking dish with nonstick cooking spray. Add
and thinly sliced reserved lemon juice and ¼ tsp.
leek, potatoes, fennel, 1 Tbsp. oil, ½ tsp. salt and
1 Tbsp. plus salt. Divide tomato mixture and
1 tsp. extra ¼ tsp. ground black pepper; toss to coat, then
fish among tortillas and serve with
virgin olive oil spread evenly in dish. Roast vegetables 35 min.
cilantro and lime wedges.
4 pieces skinless or until tender, stirring halfway through roasting.
halibut fillet 3. Remove dish from oven. Place halibut on
(6 oz. each) SERVES 4
vegetables; drizzle with liqueur and remaining
James Baigrie; Kate Mathis (opposite).
2 Tbsp. anise- About 420 cals, 31 g protein,

oil. Sprinkle with fennel seeds, ¼ tsp. salt and 49 g carbs, 13 g fat (2 g sat),
flavored liqueur
or white wine ⅛ tsp. ground black pepper. Place lemon slices on
1 tsp. fennel fish; return dish to oven and roast 10 to 12 min. or
seeds
just until halibut turns opaque in center. To serve,
1 lemon, thinly
sliced sprinkle with fennel fronds, if using.
Fennel fronds
(optional) SERVES 4
SUBSTITUTION TIP
Flounder, catfish or any
mild white fish would be
a good replacement for
the tilapia. Grill fish fillets
only 8 to 10 minutes per
inch of thickness.
GRILLED FISH
TACOS
FISH
SPICY COD
MARINARA
PREP 15 MINUTES
TOTAL 1 HOUR
1 c. marinara sauce
2 med. zucchini, chopped
4 cod fillets (about 1½ lbs. total)
1 Tbsp. olive oil
2 cloves garlic, chopped
¼ tsp. crushed red pepper
1 lb. spinach
Whole wheat roll, for serving
1. In 10-in. skillet, combine

marinara sauce and zucchini;
heat to simmering on med.
2. Sprinkle cod fillets with ¼ tsp.
each salt and ground black pepper;
add to simmering sauce. Cover;
cook 7 min. or until cod is just
opaque throughout.
3. While cod cooks, in 5-qt.
saucepot, heat olive oil on med.
Add garlic and red pepper. Cook
1 min., stirring. Add spinach and
⅛ tsp. salt. Cover; cook 5 min. or
until spinach has wilted, stirring
occasionally.
4. On plates, top spinach and
sauce with cod. Serve with a
THAI SHRIMP + whole wheat roll.
SERVES 4
GREEN BEAN CURRY About 320 cals, 35 g protein,

8 g fiber, 1,295 mg sodium.
PREP 15 MINUTES
TOTAL 25 MINUTES
FISH TIP
8 oz. green beans, 1. Microwave green beans and 2 Tbsp. water in
cut into 1-in. covered bowl on High 2 min. or until bright green. No cod at the market?
pieces Try tilapia or flounder, but
Drain; dry well.
1 Tbsp. vegetable
2. Meanwhile, in 12-in. skillet, heat vegetable oil on check at the 5-min. mark,
oil
1 c. shredded med.-high. Add beans, carrots and garlic. Cook, since they’re both thinner
carrots stirring, 2 min. or until tender. Stir in curry paste fillets.
2 cloves garlic,
and cook, stirring, 1 min. or until fragrant. Add
pressed
½ c. water, 1 Tbsp. fish sauce and brown sugar;
Emily Kate Roemer/Studio D; Mike Garten (opposite).
¼ c. red Thai
curry paste cook, stirring, 1 min.
1 Tbsp. plus 1 tsp. 3. Stir in shrimp and remaining fish sauce. Cook,
fish sauce stirring, 3 min. or until fully opaque. Remove from
1 Tbsp. brown
heat. Stir in basil. Serve over white rice.
sugar
12 oz. shelled,
deveined shrimp SERVES 4
3 Tbsp. basil, About 345 cals, 17 g protein, 56 g carbs,
5 g fat (0 g sat), 5 g fiber, 1,990 mg sodium.
chopped
4 c. white rice,
cooked
SPICY COD
MARINARA
FISH
SEAFOOD
STEW
PREP 20 MINUTES
TOTAL 3 HOURS 50 MINUTES
2 lg. leeks, white and pale green

parts only
1½ lbs. fennel (2 lg.), trimmed and
finely chopped
2¼ lbs. tomatoes, chopped
2 cloves garlic, chopped
4 sprigs fresh thyme
8 sprigs fresh flat-leaf parsley,
stems and leaves separated
1 lb. mussels, beards removed,
scrubbed
1 lb. shrimp (16 to 20 ct.), shelled
and deveined
12 oz. skinless cod fillet, cut into
4-in. pieces
2 tsp. extra virgin olive oil
4 crusty dinner rolls
1. Cut root ends from leeks. Cut

each leek lengthwise in half, then
into ¼-in.-thick slices. Place in lg.
bowl of cold water. With hands,
swish leeks to remove grit. Repeat
process, changing water several
times. Drain.
SPICED SALMON WITH 2. Transfer leeks to 6-qt. slow

cooker bowl along with fennel,
CREAMY EGGPLANT
tomatoes, garlic, 1 tsp. salt and
½ tsp. ground black pepper. With
kitchen twine, tie thyme and
parsley stems together. Bury in
PREP 15 MINUTES vegetable mixture.
TOTAL 35 MINUTES 3. Cover with lid and cook on High
3 hrs. Stir in mussels and shrimp,
1½ lbs. eggplant, 1. Preheat broiler on High. Line rimmed baking
cut into quarters and lay fish on top. Immediately
sheet with foil. Rub cut sides of eggplant with
lengthwise cover, cook 30 to 40 min. longer
3 tsp. oil; sprinkle with ⅛ tsp. salt. Broil eggplant,
5 tsp. olive oil or until mussels open and shrimp
½ tsp. cayenne cut sides up, 6 to 8 min. or until charred and
and fish turn opaque.
(ground red) tender, rearranging to cook evenly as necessary.
pepper
4. Divide mussels among serving
Transfer to plate; let cool. Set baking sheet aside.
1 tsp. curry dishes. Discard herb bundle.
2. Meanwhile, in med. bowl, combine cayenne,
powder Transfer 3 c. stew to container;
⅛ tsp. ground curry powder, cinnamon and ¼ tsp. salt; set aside.
refrigerate overnight. Divide
cinnamon 3. When eggplant is cool enough to handle, cut
remaining stew among serving
1 can (15 oz.) pulp from skins, scraping. Place pulp in food
white beans, dishes. Drizzle oil over stew.
processor along with beans, yogurt, garlic, 1 Tbsp.
rinsed and Chop reserved parsley leaves and
lemon juice and ¼ tsp. salt. Pulse until smooth.
drained sprinkle over stew. Serve with rolls.
⅓ c. nonfat Greek 4. Arrange salmon in single layer on same lined
yogurt baking sheet; sprinkle with spice mixture. Broil SERVES 4
Con Poulos; Anna Williams (opposite).
1 clove garlic, 5 to 6 min. or until salmon is just opaque. About 375 cals, 32 g protein,
peeled 46 g carbs, 7 g fat (1 g sat),
5. In med. bowl, toss peppers with green onions, 6 g fiber, 1,250 mg sodium.
2 Tbsp. lemon
juice remaining 1 Tbsp. lemon juice and 2 tsp. oil and
1¼ lbs. skinless pinch of salt. Serve salmon over eggplant puree.
salmon fillets Top with pepper mixture.
2 lg. red peppers,
seeded and very SERVES 4
thinly sliced About 395 cals, 34 g protein, 33 g carbs, 11 g fat
2 green onions, (2 g sat), 14 g fiber, 605 mg sodium.
thinly sliced
SEAFOOD
STEW
CHAPTE R 4
Mike Garten
GRILLED
ASPARAGUS
+ SHIITAKE
TACOS, P. 44
VEGETARIAN
GRILLED BLACK BEAN BURGERS

ASPARAGUS TOTAL 20 MINUTES
+ SHIITAKE ¼ c. dried
bread crumbs
1. In food processor with knife blade attached,
pulse bread crumbs, cumin, coriander, two-
TACOS
¼ tsp. ground
thirds of beans, 2 Tbsp. mayonnaise and ¼ tsp.
cumin
¼ tsp. ground each salt and ground black pepper until well
coriander blended. Transfer to large bowl. Stir in celery
3 c. cooked and remaining whole beans until well combined.
PREP 15 MINUTES black beans
Divide into 4 portions and shape into patties.
TOTAL 20 MINUTES ¼ c. light
mayonnaise 2. Lightly coat 12-in. nonstick skillet with nonstick
3 Tbsp. canola oil 2 lg. stalks celery, cooking spray. Heat on med. 1 min., then add
4 cloves garlic, crushed with press finely chopped patties. Cook 10 to 12 min. or until browned on
1 tsp. ground chipotle chile 1 chipotle chile both sides, carefully turning once.
1 lb. asparagus, trimmed in adobo
8 oz. shiitake mushrooms, stems 3. Meanwhile, in small bowl, combine chipotle
4 green leaf
discarded lettuce leaves chile and remaining 2 Tbsp. mayonnaise until well
1 bunch green onions, trimmed 4 whole wheat mixed. Place 1 lettuce leaf on bottom of each bun;
8 corn tortillas, warmed hamburger buns top with patty, then tomato slice. Divide chipotle
1 c. homemade or prepared 4 slices tomato
guacamole mayonnaise among burgers and replace tops of
Lime wedges, cilantro sprigs and buns to serve.
hot sauce, for serving
SERVES 4
1. Heat grill on med. In lg. baking About 370 cals, 18 g protein, 59 g carbs,
dish, combine oil, garlic, ground 8 g fat (1 g sat), 14 g fiber, 725 mg sodium.
chipotle and ½ tsp. salt. Add
asparagus, shiitakes and green
PORTOBELLO
onions; toss to coat. Grill
asparagus 5 to 6 min. or until
tender and lightly charred,
turning occasionally. Grill shiitakes
and green onions 4 to 5 min.
or until lightly charred, turning
PESTO BURGERS
occasionally. Transfer vegetables
to cutting board. PREP 15 MINUTES
TOTAL 40 MINUTES
2. Cut asparagus and green
onions into 2-in. lengths. Slice 4 portobello 1. Preheat toaster oven to 425°F. Place porto-
mushrooms bellos on foil-lined toaster oven tray, rounded
shiitakes. Serve with corn tortillas, (1 lb.)
guacamole, lime wedges, cilantro side up. Bake 14 min.; turn mushrooms over and
¼ c. prepared
and hot sauce. sun-dried spread 1 Tbsp. pesto on each. Bake 10 min. or until
tomato pesto mushrooms are just tender.
SERVES 4 4 whole-grain 2. Toast buns. Place 2 tomato slices on bottom of
About 460 cals, 11 g protein, hamburger
each bun. Top each with 1 portobello, 2 slices goat
69 g carbs, 19 g fat (3 g sat), buns, split
16 g fiber, 450 mg sodium. 1 lg. tomato cheese, 2 basil leaves and top of bun.
(10 to 12 oz.),
cut into 8 slices SERVES 4
1 log (4 oz.) fresh About 345 cals, 15 g protein, 38 g carbs,
goat cheese, cut 16 g fat (6 g sat), 8 g fiber, 635 mg sodium.
crosswise into
8 slices
8 fresh basil
leaves
Kate Mathis
BLACK BEAN
BURGERS
VEGETARIAN
SUMMER
PESTO PENNE
PREP 20 MINUTES
TOTAL 25 MINUTES
1c. packed parsley leaves

½ c. packed mint leaves
⅓ c. walnut halves
2 Tbsp. lemon juice
2 cloves garlic, smashed
⅓ c. olive oil
¼ c. water
1lb. penne pasta
1bunch asparagus, cut into
1-in. pieces
2 c. frozen peas
⅓ c. ricotta cheese
1. Heat lg. covered saucepot of

salted water to boiling on high.
2. Meanwhile, make pesto: In food
processor, pulse parsley, mint,
walnuts, lemon juice, garlic,
½ tsp. salt and ¼ tsp. ground black
pepper until almost smooth. With
motor running, slowly add olive oil,
then water until smooth.
3. Cook penne as label directs, but
4 min. before penne is done, add
asparagus. Then, 2 min. before
GRILLED VEGGIE PASTA

penne is done, add peas. Drain.
4. Toss pasta mixture with pesto
and ¼ tsp. salt. Top with ricotta
cheese.
PREP 35 MINUTES
TOTAL 50 MINUTES SERVES 6
3 Tbsp. red wine 1. Prepare outdoor grill for direct grilling on
vinegar med.-high. Heat large covered pot of salted
3 Tbsp. extra
water to boiling on high.
virgin olive oil
2 garlic cloves, 2. In sm. bowl, whisk vinegar, oil and garlic.
crushed with 3. Cut onion crosswise into ½-in.-thick slices.
garlic press Trim zucchini and eggplant; cut diagonally into
1 red onion
½-in.-thick slices. Brush half of vinegar mixture
2 med. zucchini
(8 oz. each) onto one side of onion, zucchini, eggplant,
1 lg. eggplant peppers and tomatoes.
(2¼ to 2½ lbs.) 4. Grill, turning over once, until all vegetables are
2 lg. orange or tender and charred. Tomatoes take about 6 min.,
yellow peppers
zucchini and eggplant 10 min., and peppers and
(10 oz. each),
each cut into onion 12 min. Transfer vegetables to cutting board.
quarters Cool slightly, then cut into ½-in. chunks.
1 lb. ripe plum 5. Meanwhile, cook pasta in boiling salted water
Anna Williams; Johnny Miller (opposite).
tomatoes
as label directs. Drain; return to pot.
(about 4), cut
lengthwise 6. Stir mustard into remaining vinegar mixture.
in half Toss with pasta along with parsley, vegetables,
1 lb. gemelli or ¾ tsp. salt and ¼ tsp. ground black pepper.
elbow pasta
1 Tbsp. Dijon SERVES 6
mustard About 425 cals, 14 g protein, 75 g carbs, 9 g fat
2 Tbsp. fresh (1 g sat), 9 g fiber, 465 mg sodium.
flat-leaf parsley
leaves, chopped
SUMMER
PESTO PENNE
VEGETARIAN
BUTTERNUT
SQUASH
BARLEY
RISOTTO
PREP 15 MINUTES
TOTAL 3 HOURS 45 MINUTES
2 Tbsp. butter
2 shallots
2 sprigs fresh thyme
2 c. pearl barley
4 c. low-sodium chicken or
vegetable broth
2 c. water
1 large butternut squash
1 oz. Parmesan
2 Tbsp. fresh flat-leaf parsley
leaves, chopped
1. In 12-in. skillet, melt 1 Tbsp.

butter on med.-high. Add shallots
and cook 2 min. or until golden,
stirring often. Add thyme; cook
30 sec. Add barley and cook
2 min. or until toasted and golden,
stirring often.
2. Transfer to 6-qt. slow cooker
bowl along with broth, water,
squash and ½ tsp. salt. Cover
CHIMICHURRI and cook on high 3½ to 4 hrs.

or until liquid is absorbed and
CAULIFLOWER STEAK
squash is tender.
3. Uncover; discard thyme. Add
Parmesan, remaining 1 Tbsp. butter,
1 tsp. salt and ¼ tsp. ground black
pepper. Gently stir until butter and
PREP 5 MINUTES
TOTAL 20 MINUTES Parmesan melt. Transfer one-third
of mixture to container; refrigerate
1 lg. head 1. Cut 2 slices from center of cauliflower (each up to 3 days. Transfer remaining
cauliflower about 1 in. thick); reserve remaining cauliflower
1 tsp. ground mixture to serving dishes and
for another use. garnish with parsley.
cumin
5 Tbsp. canola oil 2. Combine cumin and 1 Tbsp. canola oil and
¼ c. loosely brush all over cauliflower slices; sprinkle with SERVES 4
packed cilantro, ¼ tsp. salt. About 465 cals, 11 g protein,
finely chopped 91 g carbs, 7 g fat (2 g sat), 5 g fiber,
3. In 12-in. oven-safe skillet, heat 2 Tbsp. oil on 890 mg sodium.
¼ c. loosely
packed parsley, med.-high until hot. Add cauliflower; cook 3 min.
finely chopped Turn slices over. Place skillet in 425°F oven; roast
3 Tbsp. red wine 15 to 20 min. or until stem is tender.
vinegar
1 sm. clove garlic, SERVES 2
crushed with About 310 cals, 4 g protein, 12 g carbs,
press 29 g fat (2 g sat), 5 g fiber, 505 mg sodium.
1 jalapeño chile,
seeded and
finely chopped
Mike Garten
BUTTERNUT
SQUASH
BARLEY
RISOTTO
VEGETARIAN
MISO
SPINACH
NOODLES
PREP 5 MINUTES
TOTAL 15 MINUTES
1 tsp. sugar
½ c. miso paste
4 oz. thin rice noodles
1 bag (5 oz.) baby spinach
1 lb. silken or soft tofu,
cut into sm. cubes
2 tsp. sesame oil
2 hard-cooked eggs, halved
1. In 4-qt. saucepot, heat 8 c.

water and sugar to boiling on high.
Reduce heat to med.
2. In med. bowl, whisk miso paste
and ½ c. boiling water from pot
until smooth. To pot, add rice
noodles; cook until tender, stirring.
Add baby spinach, tofu, sesame
oil and miso mixture, stirring until
spinach wilts.
3. Serve with hard-cooked eggs.
SERVES 4
3 g fiber, 1,375 mg sodium.
BULGUR + CASHEW
STUFFED EGGPLANT 3 MORE IDEAS
FOR MISO PASTE
PREP 15 MINUTES
TOTAL 40 MINUTES
Chicken Marinade
Blend 2 Tbsp. miso paste
3 Tbsp. olive oil 1. In sm. saucepot, heat 1 Tbsp. olive oil on med. with maple syrup and
3 cloves garlic, Add garlic, golden raisins, curry powder and orange juice.
crushed
¼ tsp. salt. Cook 2 min., stirring. Add bulgur
½ c. golden raisins
½ tsp. curry and water. Heat to simmering. Cover; simmer Glaze for Salmon
powder 15 min. or until bulgur is tender. Whisk 2 Tbsp. with brown
1 c. quick-cooking 2. Meanwhile, cut eggplants in half lengthwise. sugar and balsamic
bulgur
Scoop out seeds. Arrange eggplant on foil-lined vinegar; brush on salmon
2 c. water
Emily Kate Roemer/Studio D; Mike Garten (opposite).
2 med. eggplants baking sheet, cut sides up. Brush with remaining before roasting.
½ c. cashews 2 Tbsp. olive oil and sprinkle with ½ tsp. salt.
Mint, chopped Broil on High (6 in. from heat source) 7 min. or Dynamite Dressing
until tender. Mix 1 Tbsp. with sherry
3. Remove eggplant from oven; cover with foil. vinegar, cilantro
With fork, fluff bulgur; stir in cashews. Stuff and olive oil.
eggplant with bulgur mixture; garnish with
chopped mint.
SERVES 4
About 460 cals, 11 g protein, 69 g carbs, 19 g fat
(3 g sat), 16 g fiber, 450 mg sodium.
MISO SPINACH
NOODLES
VEGETARIAN
GRILLED
MEXICAN
PIZZA
PREP 5 MINUTES
TOTAL 15 MINUTES
⅓ c. prepared black bean dip

1 lg. thin baked whole wheat pizza
crust (10 oz.)
2 slices reduced-sodium pepper Jack,
roughly chopped or torn
1 ripe avocado, pitted, peeled and cut
into chunks
2 Tbsp. fresh lime juice
2 c. shredded romaine lettuce
¼ tsp. grated lime peel
1 ripe medium tomato (6 to 8 oz.),
chopped
1. Prepare outdoor grill for covered,

direct grilling on med.
2. Spread black bean dip evenly on
crust, leaving ½-in. border; sprinkle
EASY SUMMER with cheese. Place crust on hot

grill rack; cover and cook until grill
TOMATO RISOTTO
marks appear and cheese melts,
8 to 9 min.
3. Meanwhile, gently stir avocado
with 1 Tbsp. lime juice. Toss
romaine with lime peel and
PREP 30 MINUTES
TOTAL 40 MINUTES
remaining 1 Tbsp. lime juice.
4. Top cooked pizza with romaine
1 bag microwave- 1. Cook beans as label directs. Cool slightly; cut mixture and tomato, then with
in-bag green into 1-in. pieces.
beans
avocado. Cut into slices.
2. In 2-qt. saucepan, heat broth and water to
1¾ c. low-sodium
vegetable broth boiling. SERVES 4
2 c. water 3. While broth mixture heats, in 4-qt. About 330 cals, 13 g protein,
2 Tbsp. butter microwave-safe bowl, microwave butter and 11 g fiber, 466 mg sodium.
1 small onion
onion, uncovered, on High 3 min. or until
2 c. Arborio rice
2 lbs. ripe softened. Stir in rice. Cook on High 1 min.
tomatoes 4. Stir broth mixture into rice mixture. Cover
2 c. fresh corn with vented plastic wrap; microwave on Med.
kernels (50% power) 10 min.
2 oz. finely grated
5. Meanwhile, in food processor, puree half
Parmesan
2 Tbsp. basil, of tomatoes; strain juice through sieve into
chopped measuring cup, pressing on solids. Discard
solids. Chop remaining tomatoes.
6. Stir 1½ c. tomato juice into rice mixture. Cover
with vented plastic wrap; microwave on Med.
5 min. or until most of liquid is absorbed.
Anna Williams; Kate Sears (opposite).
7. Stir corn into rice mixture, cover with vented

plastic wrap; microwave on Med. 3 min. or until
corn is heated through.
8. Stir Parmesan, green beans, tomatoes, half of
basil, ½ tsp. salt and ¼ tsp. ground black pepper
into risotto. Sprinkle with basil.
SERVES 6
GRILLED
MEXICAN
PIZZA
VEGETARIAN
cover
recipe! WHOLE-GRAIN
SHELLS
WITH GOAT
CHEESE +
WALNUTS
PREP 10 MINUTES
TOTAL 25 MINUTES
½ c. walnuts
2 cloves garlic
1 Tbsp. extra virgin olive oil
1 box med. whole-grain shell pasta
1 lb. frozen peas
6 oz. goat cheese
1. Heat covered 6-qt. pot of water

to boiling on high. Add 2 tsp. salt.
2. In 8- to 10-in. skillet, combine
walnuts, garlic and oil. Cook on
med. until golden and fragrant,
stirring occasionally. Stir in ⅛ tsp.
each salt and ground black pepper.
3. Add pasta to boiling water in
pot. Cook 1 min. less than minimum
time that label directs, stirring
occasionally. Add peas; cook 1 min.
HEIRLOOM TOMATO PIE

longer. Reserve 1 c. pasta cooking
water. Drain pasta and peas; return
to pot. Add goat cheese,
½ c. cooking water, ¼ tsp. salt and
½ tsp. ground black pepper. If
PREP 15 MINUTES
mixture is dry, toss with additional
TOTAL 45 MINUTES
cooking water. To serve, top with
1 c. part-skim 1. Preheat oven to 425°F. Spray 13" by 9" rimmed garlic-and-walnut mixture.
ricotta cheese baking sheet with nonstick cooking spray.
4 oz. part-skim
2. In med. bowl, combine ricotta, mozzarella, SERVES 6
mozzarella About 430 cals, 20 g protein,
cheese, garlic, basil, parsley, and ¼ tsp. each salt and
shredded ground black pepper. 9 g fiber, 350 mg sodium.
2 cloves garlic, 3. Press and stretch dough into prepared pan.
crushed
Spread ricotta mixture over dough, leaving 1-in.
with press
¼ c. finely chopped border. Top with tomatoes and drizzle with oil.
fresh basil Bake 25 to 30 min. or until bottom and crust are
2 Tbsp. finely golden brown.
chopped fresh 4. Sprinkle with ¼ tsp. each salt and ground
parsley
black pepper. Garnish with additional basil and
1 lb. pizza
parsley leaves.
Charlie Drevstam; Con Poulos (opposite).
dough, at room
temperature
1 pt. container SERVES 6
multicolored About 345 cals, 14 g protein, 39 g carbs, 14 g fat
cherry tomatoes, (5 g sat), 2 g fiber, 925 mg sodium.
halved
8 oz. heirloom
tomatoes, cored
and thinly sliced
2 Tbsp. extra
virgin olive oil
WHOLE-GRAIN
SHELLS WITH
GOAT CHEESE
+ WALNUTS
CHAPTE R 5
+
BUTTERY
PARMESAN
PEAS, P. 58
WARM ORZO
SALAD, P. 58
Raymond Hom
SNACKS + SIDES
BUTTERY PARMESAN PEAS ASPARAGUS

PREP 15 MINUTES
TOTAL 25 MINUTES
GREMOLATA
1 lb. sugar snap 1. Heat covered 6-qt. saucepot of salted water PREP 20 MINUTES
peas, strings to boiling on high. Add sugar snap peas and TOTAL 30 MINUTES
removed
green peas; cook 1 min. or until peas are thawed.
10 oz. frozen 2 lbs. jumbo asparagus, trimmed
green peas Drain well. and peeled
4 Tbsp. butter (no 2. In same pot, melt butter on med.-high. Cook 1 clove garlic, finely chopped
substitutions) 3 to 4 min. or until browned and fragrant, 1 Tbsp. plus 1 tsp. extra virgin olive oil
¼ c. freshly grated 1 tsp. freshly grated lemon peel
swirling occasionally. Reduce heat to med.-low.
Parmesan ¼ c. panko (Japanese-style
Add peas and ½ tsp. each salt and ground black
bread crumbs)
pepper, tossing to coat. Remove from heat. Stir in ¼ c. packed fresh flat-leaf parsley
Parmesan. Serve immediately. leaves, finely chopped
1. Heat lg. covered saucepot of

SERVES 8
About 110 cals, 4 g protein, 9 g carbs, 7 g fat water to boiling on high. Fill lg.
(4 g sat), 3 g fiber, 290 mg sodium. bowl with ice and water.
2. Add 1 tsp. salt, then asparagus,
to boiling water. Cook uncovered
WARM ORZO SALAD 5 to 6 min. or until bright green

and a knife pierces easily through
stalks. With tongs, transfer directly
to bowl of ice water. When aspara-
PREP 25 MINUTES gus is cool, drain well. Roll between
TOTAL 45 MINUTES paper towels to dry completely.
Asparagus can be refrigerated in
2 med. yellow 1. Heat lg. pot salted water to boiling on high.
squash, cut into an airtight container or resealable
Preheat oven to 450°F.
½-in. chunks plastic bag up to overnight.
2. On lg. jelly-roll pan, toss squash, shallots, 2 tsp.
2 med. shallots, 3. In 12-in. skillet, combine garlic,
thinly sliced oil and ¼ tsp. salt. Roast 15 min. or until tender.
1 Tbsp. oil and ½ tsp. lemon peel.
2 Tbsp. plus 2 tsp. 3. Meanwhile, in lg. bowl, whisk vinegar, lemon
olive oil Cook on med. 2 min. or until
juice, mustard, garlic, 2 Tbsp. oil and ½ tsp. salt;
3 Tbsp. red wine golden, stirring occasionally. Add
set aside.
vinegar panko and cook 1 to 2 min. or until
2 Tbsp. lemon 4. Add orzo to boiling water; cook as label directs.
golden and toasted, stirring fre-
juice Drain well; add to vinaigrette along with roasted
quently. Transfer to sm. bowl; wipe
2 Tbsp. grainy vegetables, radishes, parsley and dill. Serve
Dijon mustard out skillet.
immediately or refrigerate up to 1 day. To serve,
1 clove garlic, 4. In same skillet, combine aspara-
stir in almonds.
crushed with gus, 1 Tbsp. water and remaining
press
SERVES 12 1 tsp. oil. Cook on med. 2 to 5 min.
1 lb. orzo pasta
6 radishes, sliced About 220 cals, 7 g protein, 33 g carbs, 7 g fat or until heated through, turning
(1 g sat), 3 g fiber, 310 mg sodium. frequently. Transfer to serving
into thin half-
moons platter.
¼ c. packed 5. Stir chopped parsley, remaining
parsley leaves,
½ tsp. lemon peel, ¼ tsp. salt and
finely chopped
1 Tbsp. finely ¼ tsp. ground black pepper into
chopped fresh panko mixture. Spoon seasoned
dill panko over asparagus.
2/3 c. roasted,
salted almonds,
SERVES 6
chopped About 65 cals, 2 g protein, 7 g carbs,
James Baigrie
ASPARAGUS
GREMOLATA
SNACKS + SIDES
HERB
ROASTED
POTATOES
PREP 5 MINUTES
TOTAL 25 MINUTES
1½ lbs. small red potatoes

Olive oil nonstick cooking spray
½ tsp. dried thyme leaves
1. Preheat oven to 450°F. In 13"

by 9" metal baking pan, arrange
potatoes in single layer. Spray
potatoes with olive oil spray to
coat; toss with ¾ tsp. salt, thyme
and ¼ tsp. coarsely ground black
pepper.
2. Roast potatoes 20 to 25 min.,
turning once with metal spatula,
until golden and fork-tender.
SERVES 4
4 g fat (2 g sat), 240 mg sodium.
HEALTHY MAKEOVER
NACHOS SUPREME
PREP 20 MINUTES
TOTAL 25 MINUTES
8 corn tortillas, 1. Sprinkle one side of each tortilla with salt. In

cut into four batches, place tortillas between two paper
quarters
towels in single layer. Microwave on High 2 min.
James Baigrie (nachos); Getty Images (potatoes); Kate Mathis (opposite).
¼ c. pickled sliced
jalapeño chiles 2. Finely chop half of jalapeños. Reserve ¼ c.
1 can (15 oz.) beans; place remaining in med. bowl.
no-salt-added 3. In 1½- to 2-qt. saucepan, heat milk on med.
black beans,
until just bubbling at edge. In sm. bowl, stir
rinsed and
drained cornstarch and water to dissolve; whisk into hot
1 c. low-fat (1%) milk. Heat to simmering, whisking; simmer 2 min.
milk or until thickened, whisking. Remove from heat.
1 Tbsp. Whisk in cheese. Stir in chopped jalapeños.
cornstarch
4. Pour ¼ c. cheese sauce over beans in bowl.
1 Tbsp. water
4 oz. reduced-fat With fork, mash beans until almost smooth.
(50%) extra- 5. Place tortilla chips on serving plate. Spoon
sharp Cheddar, mashed beans over, then top with remaining
shredded
sauce. Top with tomatoes, green onion, reserved
2 plum tomatoes,
finely chopped beans and reserved jalapeños.
1 green onion,
thinly sliced SERVES 6
SPAGHETTI SQUASH WITH
OLIVES + PECORINO
PREP 10 MINUTES
TOTAL 25 MINUTES
1 small spaghetti 1. Pierce spaghetti squash all over. On plate,

squash microwave squash on High 14 min. or until tender.
(21/2 lbs.)
Let cool.
¼ c. Kalamata
olives, chopped 2. Cut squash in half lengthwise; discard seeds.
3 Tbsp. grated With fork, scrape squash lengthwise; place
Pecorino strands in med. bowl.
Romano
3. Mix in olives, Pecorino Romano, parsley, olive
2 Tbsp. parsley,
chopped oil and red wine vinegar.
1 Tbsp. olive oil
2 tsp. red wine SERVES 4
vinegar About 140 cals, 4 g protein, 15 g carbs, 8 g fat (2 g sat),
SNACKS + SIDES
PERFECT
GUACAMOLE
PREP 15 MINUTES
TOTAL 15 MINUTES
1 jalapeño chile, seeded and

finely chopped
⅓ c. loosely packed fresh cilantro
leaves, chopped
¼ c. finely chopped sweet onion such
as Vidalia or Maui
2 ripe avocados
1 ripe plum tomato
1. In mortar, combine jalapeño,

cilantro, onion and ½ tsp. salt;
with pestle, grind until mixture
becomes juicy and thick (onion
can still be slightly chunky).
2. Cut each avocado in half
lengthwise. Twist halves in
opposite directions to separate.
Slip spoon between pit and fruit
to work pit out. With spoon, scoop
fruit from peel onto cutting board.
3. Cut tomato crosswise in half.
Squeeze halves to remove seeds
and juice. Coarsely chop tomato.
4. If mortar is large enough, add
avocado and chopped tomato to
CHUNKY VEGETABLE
onion mixture in mortar. If mortar
is small, combine avocado, tomato
and onion mixture in bowl. Mash
BULGUR SALAD with pestle or spoon until blended

but still somewhat chunky.
5. Guacamole tastes best when
served immediately. If not serving
PREP 20 MINUTES right away, press plastic wrap
TOTAL 20 MINUTES PLUS STANDING onto surface of guacamole to
2 c. bulgur 1. In lg. bowl, stir together bulgur and boiling prevent discoloration. Refrigerate
2½ c. boiling water water. Cover and let stand until liquid is absorbed, up to 1 hr.
2 lemons
about 30 min.
1 Tbsp. olive oil SERVES 12
1 sm. red onion, 2. Meanwhile, from lemons, grate 1 tsp. peel and About 50 cals, 2 g carbs, 4 g fat,
finely chopped squeeze ¼ c. juice; set aside. 6 g fiber, 90 mg sodium.
1 c. cherry 3. In 12-in. skillet, heat oil on med.-high until hot.
tomatoes, each
Add onion and cook until it begins to soften,
cut in half
1 med. zucchini 3 to 4 min. Add tomatoes, zucchini and squash,
(8 to 10 oz.), and cook until vegetables are tender, 6 to 8 min.,
chopped stirring occasionally.
1 med. yellow 4. Stir vegetables into bulgur with lemon peel
James Baigrie; Getty Images (opposite).
summer squash
and juice, mint, parsley, ½ tsp. salt and ¼ tsp.
(8 to 10 oz.),
chopped coarsely ground black pepper. If not serving right
½ c. loosely away, refrigerate in airtight container up to 1 day.
packed fresh
mint leaves, SERVES 8
chopped About 160 cals, 6 g protein, 32 g carbs,
½ c. loosely 2 g fat (0 g sat), 8 g fiber, 160 mg sodium.
packed fresh
parsley leaves,
chopped
PERFECT
GUACAMOLE
SNACKS + SIDES
TOMATO-
EGGPLANT
TARTINES
PREP 10 MINUTES
TOTAL 25 MINUTES
Rustic Italian bread

1 lg. clove garlic, peeled
4 Tbsp. olive oil
3 sm. eggplants, thinly sliced
1 c. shredded mozzarella
(about 4 oz.)
4 sm. tomatoes, thinly sliced
¼ c. Parmesan, grated
Basil for garnish
1. Heat grill to med. Grill 8 thick

slices rustic Italian bread 5 min.
or until well toasted, turning once.
Transfer to lg. platter. Rub bread
lightly with garlic; drizzle with
2 Tbsp. olive oil.
2. Toss eggplants with 2 Tbsp.
olive oil; sprinkle with ¼ tsp. salt.
Grill 5 min.; turn slices over and
top with mozzarella. Grill 5 min.
or until cheese melts.
3. Top bread with tomatoes, then
⅛ tsp. salt. Layer with eggplant.
TURKEY MEATBALL Sprinkle with Parmesan. Garnish

with basil.
LETTUCE WRAPS SERVES 4

PREP 25 MINUTES
TOTAL 30 MINUTES
EASY VARIATION
3 limes 1. If using wooden skewers, presoak in cold
3 c. shredded water at least 30 min. Prepare outdoor grill Crab Salad Toasts
carrots
for direct grilling on med.-high. Grill 4 slices bread as
(about 6)
½ c. packed fresh 2. From 2 limes, squeeze ¼ c. juice into bowl. above. Rub with garlic.
mint leaves, Cut remaining lime into wedges. Into lg. bowl, from lemon,
thinly sliced 3. To lime juice, add carrots, half of mint, ¼ tsp. grate 1 tsp. peel and
2 garlic cloves,
garlic, 1 tsp. fish sauce, ¼ tsp. sugar and ¼ tsp. squeeze 1 Tbsp. juice. Add
finely chopped
4 tsp. low-sodium ground black pepper. Stir; let stand. ¼ c. nonfat Greek yogurt,
fish sauce 4. In lg. bowl, with hands, combine turkey with 2 Tbsp. mayonnaise,
1¼ tsp. sugar remaining 1 Tbsp. fish sauce and 1 tsp. sugar, 2 tsp. Dijon mustard, Old
1 lb. lean ground ½ tsp. ground black pepper and remaining mint Bay seasoning, ¼ tsp. salt
turkey (93%)
and garlic. Shape mixture by tablespoonfuls and ½ tsp. ground black
12 Boston lettuce
leaves into meatballs. Arrange on skewers, ½ in. apart; pepper; stir to combine.
flatten slightly. Add 6 oz. lump crabmeat,

5. Grill, turning meatballs occasionally, 4 to 2 ribs finely chopped
5 min. or until meat loses pink color. celery and 1 finely
6. Divide meatballs and carrot mixture among chopped Granny Smith
lettuce leaves. Serve with lime wedges. apple; stir. Fold in 2 tsp.
snipped chives. Divide
SERVES 4 among bread slices.
TOMATO-
EGGPLANT
TARTINES
SNACKS + SIDES
CURRIED
CHICKEN
PITAS
PREP 20 MINUTES
TOTAL 20 MINUTES
¼ c. packed fresh cilantro leaves,

finely chopped
¼ c. reduced-fat sour cream
2 Tbsp. low-fat mayonnaise
1 Tbsp. fresh lime juice
1 tsp. peeled, grated fresh ginger
¼ tsp. curry powder
¼ tsp. ground coriander
2 c. chopped, cooked
chicken breast meat
5 radishes, cut into ¼-in.-thick
half-moons
1½ c. (8 oz.) chopped cantaloupe
¼ sm. red onion, finely chopped
3 Tbsp. roasted cashews, chopped
4 pitas, toasted, each cut
into quarters
1. To make dressing, in small

bowl, whisk cilantro, sour
cream, mayonnaise, lime juice,
ginger, curry powder and
coriander until well blended. In
larger bowl, combine chicken,
radishes, cantaloupe and onion.
TURKEY BURGERS WITH

If making ahead, cover bowls and
refrigerate up to 1 day.
2. To serve, toss chicken mixture
MINTED YOGURT with half of dressing. Sprinkle with

cashews. Spoon on top of pita
pieces and serve with remaining
dressing alongside.
PREP 20 MINUTES
SERVES 4
TOTAL 35 MINUTES
½ c. plus 2 Tbsp. 1. Prepare grill for covered direct grilling on med. 45 g carbs, 9 g fat (3 g sat),
plain fat-free 3 g fiber, 465 mg sodium.
2. In sm. bowl, combine ½ c. yogurt, white parts
yogurt
of onions and half of chopped mint.
2 green onions,
green and white 3. In lg. bowl, with hands, combine turkey,
parts thinly feta, coriander, ⅛ tsp. salt, ⅛ tsp. ground black
sliced and kept pepper, green parts of onions, remaining mint
separate
and 2 Tbsp. yogurt. Mix well, then form into
½ c. packed fresh
mint leaves, patties about 3½ in. in diameter and ¾ in. thick.
finely chopped 4. Place patties on hot grill grate; cover and
1 lb. lean ground cook 12 to 13 min. or just until meat loses pink
turkey color throughout, turning once. (Instant-read
1½ oz. feta, finely
thermometer inserted into center of burger
Kate Sears; Kate Mathis (opposite).
crumbled
1½ tsp. ground should register 165°F.) During last 2 min. of
coriander cooking, add pitas to grill. Cook 2 min. or until
2 whole wheat warmed, turning once.
pitas, cut in half
5. Open pitas. Divide burgers, tomato slices and
2 ripe tomatoes,
thinly sliced yogurt sauce among pitas.
SERVES 4
12 g fat (4g sat), 4 g fiber, 460 mg sodium.
CURRIED
CHICKEN
PITAS
SNACKS + SIDES
LEMON-
CILANTRO
EGGPLANT
DIP
PREP 10 MINUTES
TOTAL 55 MINUTES PLUS CHILLING
2 eggplants (1 lb. each), each cut

lengthwise in half
4 garlic cloves, not peeled
3 Tbsp. tahini (sesame seed paste)
3 Tbsp. fresh lemon juice
¼ c. loosely packed fresh cilantro or
mint leaves, chopped
1. Preheat oven to 450°F. Line

15½" by 10½" jelly-roll pan with foil
and spray with nonstick cooking
spray. Place eggplant halves, skin
sides up, in foil-lined pan. Wrap
garlic in foil and place in pan with
eggplants. Roast 45 to 50 min. or
until eggplants are very tender
and skin is shriveled and browned.
Unwrap garlic. Cool eggplants and
garlic until easy to handle.
2. When cool, scoop eggplant flesh
SPRING PEA DIP into food processor with knife

blade attached. Squeeze out garlic
pulp from each clove and add to
food processor with tahini, lemon
PREP 20 MINUTES juice and ¾ tsp. salt; pulse to
TOTAL 25 MINUTES coarsely chop. Spoon dip into serv-
1 lb. fresh peas in 1. Run thumb along length of seam to open pod ing bowl; stir in cilantro. Cover and
the pod and release peas. refrigerate at least 2 hrs. before
(see Tip) serving. Refrigerate leftovers in an
2. In 1-qt. saucepan, heat 1 in. water to boiling on
¼ c. loosely
high; add peas and bring to boiling. Reduce heat airtight container up to 3 days.
packed fresh
mint leaves, to med.; cover and cook 3 min. or just until peas
chopped SERVES 16
are tender. Drain peas and rinse under cold run- About 20 cals, 0 g protein,
⅓ c. part-skim
ning water; drain well. 4 g carbs, 4 g fiber, 220 mg sodium.
ricotta
2 Tbsp. freshly 3. In food processor with knife blade attached,
grated puree peas with mint and ¼ tsp. each salt and
Parmesan ground black pepper. Transfer to sm. bowl; stir
in ricotta and Parmesan. Serve dip right away, or
cover and refrigerate to serve later.
Antonis Achilleos; Tara Donne (opposite).
SERVES 4
4 g fat, 4 g fiber, 220 mg sodium.
TIP To save a bit of time, or if it just isn’t

the season, use 1 cup thawed frozen peas
instead of the fresh, and skip to step 3.
TIP
When shopping for
eggplant, look for
ones that have firm,
shiny outer skin with
no blemishes. They
should be heavy for
their size.
LEMON-
CILANTRO
EGGPLANT
DIP
SNACKS + SIDES
TACO HERO
PREP 10 MINUTES
TOTAL 20 MINUTES
1 Tbsp. canola oil

1 sm. onion, finely chopped
1¼ lbs. ground beef (90% lean)
2 tsp. chili powder
1 tsp. ground cumin
2 med. tomatoes, chopped
Shredded Cheddar and lettuce
1. In 12-in. skillet, heat canola oil on

med.-high. Add onion. Cook 3 min.
or until starting to soften, stirring
occasionally.
2. Add ground beef, chili powder,
ground cumin and ½ tsp. salt. Cook
5 to 7 min. or until beef is cooked,
breaking up with back of wooden
spoon. Stir in tomatoes. Cook
1 min., stirring.
SNEAKY 3. Serve on 4 hero rolls, lightly
CHEAT toasted. Top with shredded
Use store-bought Cheddar and lettuce.
ranch dressing
instead of the SERVES 4
buttermilk, green About 435 cals, 34 g protein,
onions and salt. 2 g fiber, 665 mg sodium.
BBQ RANCH CREATE YOUR

OWN COMBOS
CHICKEN WRAPS
Top your taco hero
with any of these:
+ Chopped red onion
PREP 10 MINUTES + Black beans

TOTAL 35 MINUTES
+ Chopped avocado
1¼ lbs. thin chicken 1. Preheat oven to 425°F. In lg. baking dish, toss
breast cutlets + Salsa verde
chicken breast cutlets with ¼ c. barbecue sauce.
½ c. barbecue
Bake 20 min. or until cooked through. + Crumbled tortilla chips
sauce
⅓ c. low-fat 2. Meanwhile, in lg. bowl, whisk ¼ c. barbecue
+ Crumbled queso fresco
buttermilk sauce, buttermilk, green onions, cider vinegar and
2 green onions, ¼ tsp. salt. + Shredded jicama tossed
finely chopped with pinch chili powder
3. Transfer cooked chicken to cutting board; chop
1 Tbsp. cider
Mike Garten; Emily Kate Roemer/Studio D (opposite).
vinegar into bite-size pieces. To bowl with dressing, add + Lowfat sour cream or
1 lg. head romaine, red pepper, corn and chopped chicken Greek yogurt
romaine, and toss until well coated. To serve, divide among
chopped spinach soft wraps; fold to enclose filling. + Squeeze of
1 med. red fresh lime juice
pepper, seeded
SERVES 4
and chopped
1 c. fresh or 10 g fat (3 g sat), 9 g fiber, 1,185 mg sodium.
frozen (thawed)
corn
4 lg. plain or
spinach soft
wraps
TACO HERO
SMART
SWAP
To cut the carbs,
wrap this tasty
filling in Boston
lettuce leaves
instead of rolls.
SNACKS + SIDES
DANDELION
TOASTS
WITH CHIVE
YOGURT
PREP 10 MINUTES
TOTAL 15 MINUTES
½ c. plain Greek yogurt

1 Tbsp. fresh snipped chives
2 tsp. olive oil
1 sm. bunch dandelion or mustard
greens, thinly sliced
4 radishes, trimmed and quartered
½ tsp. crushed red pepper
¼ tsp. ground cumin
4 slices artisanal whole wheat bread,
toasted
1. In sm. bowl, stir together yogurt,

chives and pinch salt; set aside.
GRILLED VEGGIES 2. In 12-in. skillet, heat oil on med.

Add greens, radishes, red pepper,
WITH THAI PESTO

cumin and ¼ tsp. salt. Cook 3 min.
or until greens have wilted, stirring.
Let cool slightly.
3. Spread yogurt mixture on bread;
PREP 25 MINUTES
top with sautéed greens.
TOTAL 35 MINUTES
SERVES 2
THAI PESTO 1. Prepare pesto: From lime, grate ½ tsp. peel About 295 cals, 13 g protein,
1 lg. lime 33 g carbs, 13 g fat (6 g sat),
and squeeze 2 Tbsp. juice. In skillet, toast walnuts
½ c. walnuts 7 g fiber, 590 mg sodium.
on med. about 5 min., stirring, until fragrant.
1 c. packed fresh
basil leaves Set aside.
1 Tbsp. Thai 2. In food processor with knife blade attached,
sweet chili blend nuts, basil, chili sauce, water, lime peel and EASY VARIATION
sauce
juice and ¼ tsp. salt. Store covered in refrigerator
3 Tbsp. water
up to 2 days. Makes about ⅔ c. Strawberry-Basil Toasts
GRILLED 3. Prepare vegetables: Prepare outdoor grill for Omit steps 2 and 3.
VEGETABLES direct grilling on med., or preheat large ridged Combine 2 c. chopped
4 plum tomatoes, grill pan on med. Lightly spray tomatoes, pep- strawberries with
each cut
pers, eggplant, zucchini and onion with cooking ½ c. chopped seedless
lengthwise
in half spray. Place vegetables on hot grill grate, cover cucumber, 2 Tbsp. lemon
2 yellow peppers, and cook until tender, turning each vegetable juice, 2 Tbsp. chopped
each cut into over once during cooking time. Cook tomatoes fresh basil and ¼ tsp. salt.
quarters,
and zucchini 6 to 8 min., peppers and onion 8 to Top bread with yogurt and
seeded and
stemmed 10 min. and eggplant 10 to 12 min. As vegetables berry mixture.
½ med. eggplant, finish cooking, transfer to serving plate. Sprinkle
cut crosswise with ¼ tsp. salt and serve with pesto.
into ¾-in.-thick
slices
SERVES 4
1 lg. zucchini, cut About 205 cals, 6 g protein, 28 g carbs, 11 g fat (1 g sat),
diagonally into 7 g fiber, 365 mg sodium.
½-in.-thick slices
½ lg. sweet onion,
cut through root
end into
6 wedges
Olive oil
nonstick
cooking spray
DANDELION
TOASTS
WITH CHIVE
YOGURT
CHAPTE R 6
BOLD BERRY
GRANITA, P. 76
James Baigrie
DESSERT
BOLD BERRY BUTTERMILK PANNA COTTA

GRANITA WITH ORANGE SAUCE
PREP 20 MINUTES PREP 10 MINUTES 1. In cup, sprinkle gelatin over ¼ c. water. Let
TOTAL 20 MINUTES PLUS FREEZING TOTAL 25 MINUTES stand 2 min. to allow gelatin to absorb liquid.
PLUS CHILLING 2. In med. saucepan, heat ½ c. buttermilk and
1 c. water
½ c. sugar 1 envelope ½ c. sugar on med. 2 min. to dissolve sugar, stirring
1 or 2 lemons unflavored occasionally. Reduce heat to low; whisk in gelatin.
1 lb. strawberries, hulled gelatin Cook 1 min. or until gelatin dissolves, stirring.
1½ c. raspberries ¼ c. water
2¾ c. buttermilk
Remove pan from heat; stir in 2¼ c. buttermilk.
1. In 2-qt. saucepan, heat water and ½ c. plus ¼ c. 3. Pour mixture into eight 4-oz. ramekins; place
sugar to boiling on high, stirring sugar in jelly-roll pan. Cover pan; refrigerate at least
until sugar dissolves. Reduce heat 5 navel oranges 4 hrs. or overnight, until well chilled and set.
to low and simmer, uncovered, 4. Meanwhile, cut peel and white pith from
5 min. Set aside to cool slightly, 2 oranges; discard. Over med. bowl to catch
about 5 min. juice, cut out orange segments between
2. Meanwhile, from 1 or 2 lemons, membranes; add to bowl. Transfer segments to
grate 2 tsp. peel and squeeze ¼ c. small bowl; refrigerate. Squeeze membranes
juice. In food processor with knife to release juice into bowl. Squeeze in juice from
blade attached, blend strawberries remaining oranges to equal 1 c. total.
and raspberries until pureed. 5. In sm. saucepan, heat juice, and ¼ c. sugar
With back of spoon, press puree to boiling. Cook on med. 10 min. or until
through sieve into med. bowl; thickened and reduced to ¾ c., stirring often.
discard seeds. Stir sugar syrup and Pour syrup over orange segments. Refrigerate.
lemon juice and peel into berry 6. To serve, run tip of small knife around edge
puree. Pour into 9-in. square metal of ramekins to break seal. With hand, sharply tap
baking pan. Cover, freeze and side of each ramekin; invert onto plate. Spoon
scrape to serve. oranges and sauce around each panna cotta.
SERVES 10 SERVES 8
About 60 cals, 1 g protein, About 115 cals, 4 g protein, 24 g carbs,
15 g carbs, 2 g fiber. 1 g fat, 1 g fiber, 90 mg sodium.
EASY VARIATION
Buttermilk Panna Cotta
with Blackberry Sauce
Prepare panna cotta through step 3.
From one 10-oz. bag frozen blackberries,
set aside 1 c. berries. In blender, puree
remaining berries with 1 tsp. fresh lemon
juice, 2 Tbsp. water and 4 tsp sugar.
Pour puree through sieve set over small
bowl, stirring to press out sauce. Discard
seeds. Refrigerate sauce if not serving
right away. Unmold panna cottas and
serve with sauce and reserved berries.
Frances Janisch
BUTTERMILK
PANNA COTTA
WITH ORANGE
SAUCE
DESSERT
LEMON-MAPLE
ICEBOX CAKE
PREP 10 MINUTES
2¼ c. nonfat plain Greek yogurt

1 Tbsp. maple syrup
½ tsp. grated lemon peel,
plus more for garnish
½ tsp. vanilla extract
⅛ tsp. no-calorie sweetener
6 full sheets low-fat whole-grain
graham crackers, broken
into halves
1. Line 8½" by 4½" loaf pan with

plastic wrap, leaving overhang on
two long sides.
2. In bowl, stir yogurt, syrup,
lemon peel, vanilla and sweetener
to blend.
3. Line bottom of loaf pan with
3 graham cracker halves. Spread
one-third of yogurt mixture over
crackers. Repeat layering twice.
Top with remaining 3 crackers.
4. Using plastic overhang, wrap
cake. Refrigerate at least 2 hrs. or
up to 4 hrs. Unwrap; using over-
hang, pull cake out of pan. With
serrated knife, gently cut into
BANANA BERRY PARFAIT

6 slices to serve. Garnish with
lemon peel.
SERVES 6
PREP 10 MINUTES 1. In food processor with knife blade attached, 18 g carbs, 1 g fat, 1 g fiber,
TOTAL 10 MINUTES 127 mg sodium.
pulse raspberries and sugar until almost smooth.
2. Into four 10-oz. glasses or goblets, layer
1¼ c. unsweetened about half of raspberry puree, half of yogurt and
frozen half of banana slices; repeat layering. Top with EASY VARIATION
raspberries,
raspberries if you like.
partially thawed Lime-Honey Icebox Cake
1 Tbsp. sugar
SERVES 4 In step 2, replace maple
2⅔ c. fat-free
About 140 cals, 6 g protein, 30 g carbs, syrup with honey and use
vanilla yogurt
2 bananas, ½ tsp. grated lime peel
thinly sliced instead of lemon peel.
Fresh
Garnish with additional
raspberries,
for garnish lime peel.
(optional)
Ellie Miller; Con Poulos (opposite).
LEMON-MAPLE
ICEBOX CAKE
DESSERT
OATMEAL
CHOCOLATE-
CHIP COOKIES
PREP 15 MINUTES
BAKE 12 MINUTES PER BATCH
½ c. packed brown sugar

½ c. granulated sugar
½ c. vegetable oil spread
(60% to 70% oil)
1 lg. egg
1 lg. egg white
2 tsp. vanilla
1¼ c. all-purpose flour
1 tsp. baking soda
½ tsp. salt
2½ c. old-fashioned oats
6 oz. bittersweet chocolate chips
1. Preheat oven to 350°F.

2. In lg. bowl, with mixer on
med.-low speed, beat both sugars
and vegetable spread until well
blended, scraping bowl with
rubber spatula. Add egg, egg white
and vanilla; beat until smooth.
Beat in flour, soda and salt until
mixed. With spoon, stir in oats and
chocolate chips.
3. Drop dough by rounded
GRILLED ANGEL FOOD CAKE

measuring tablespoons, 2 in. apart,
onto two lg. cookie sheets. Bake
until golden, 12 to 13 min., rotating
WITH STRAWBERRIES sheets between upper and lower

oven racks halfway through. Trans-
fer cookies to wire rack to cool.
Repeat with remaining dough.
Emily Kate Roemer/Studio D (angel food cake); Tara Donne (cookies); Con Poulos (opposite).
PREP 11 MINUTES 1. In med. bowl, toss strawberries with balsamic 4. Store in airtight container up
TOTAL 15 MINUTES vinegar and sugar. Let stand at room temperature to 3 days, or freeze up to 1 month.
1½ lbs. strawberries until sugar dissolves, at least 30 min., stirring
2 Tbsp. balsamic occasionally. SERVES 24
vinegar About 160 cals, 2 g protein,
2. Meanwhile, prepare outdoor grill for direct
1 Tbsp. sugar 22 g carbs, 8 g fat (2 g sat),
grilling on med. Cut angel food cake into 6 pieces. 2 g fiber, 140 mg sodium.
1 store-bought
angel food cake 3. Place cake on hot grill and cook 3 to 4 min. or
Whipped cream until lightly toasted on both sides, turning over
(optional) once. Spoon strawberries with their juice onto
6 dessert plates. Place grilled cake on plates with
strawberries; serve with whipped cream.
SERVES 6
About 155 cals, 3 g protein, 35 g carbs, 1 g fat,
FRUIT
COMPOTE
PREP 15 MINUTES
1 med. orange
2 sm. pears, peeled, cored
and chopped
¼ tsp. almond extract
2 tsp. sugar
12 oz. strawberries, trimmed and
cut into quarters (about 3 c.)
½ oz. sliced blanched almonds
(about 2 Tbsp.)
1. Into 3-qt. saucepan, squeeze

juice from orange. Add pears,
extract and sugar. Cook on med.-
high 5 min. or until pears begin to
soften, stirring occasionally.
2. Remove compote from heat. Stir
in strawberries. Transfer to med.
bowl and refrigerate at least
1½ hrs. or until cold. Divide among
4 glasses or serving bowls. Top
with almonds.
SERVES 4
2 g fat, 4 g fiber, 2 mg sodium.
CHAPTE R 7
SUPERCARB
WAFFLE, P. 84
John Kernick
BREAKFAST
SUPERCARB
WAFFLE
PREP 10 MINUTES
TOTAL 30 MINUTES PLUS SOAKING
½ c. old-fashioned oats
1½ c. low-fat buttermilk
1 c. white whole wheat flour
1 c. pecans, chopped
2 tsp. baking powder
½ tsp. baking soda
½ tsp. ground cinnamon
2 lg. eggs
3 Tbsp. vegetable oil
2 Tbsp. honey, plus more for serving
1 Tbsp. vanilla extract
2 c. strawberries, sliced
1. In med. bowl, combine oats and

buttermilk. Let soak 20 min.
2. Preheat waffle maker. In lg. bowl,
whisk flour, pecans, baking powder,
baking soda, cinnamon and ½ tsp.
salt. In med. bowl, whisk eggs, oil,
honey and vanilla until blended.
Add egg mixture and oat mixture
to flour mixture. Stir until just
combined (small lumps are OK).
3. Spray waffle maker with
nonstick cooking spray. Pour ⅓ c.
batter onto heated waffle maker.
Close waffle maker; cook 3 min.
or until deep golden brown. Keep
warm by placing directly on oven
rack in 225°F oven. Repeat with
HUEVOS RANCHOS
remaining batter. Serve with
strawberries and more honey, if PREP 10 MINUTES
desired. If making ahead, let cool TOTAL 20 MINUTES
at room temperature, then wrap 1 can (14 oz.) 1. Puree tomatoes, garlic, jalapeño and ⅛ tsp. salt
individual waffles in plastic and fire-roasted in food processor.
store in resealable plastic bags in tomatoes
2. In saucepan, heat tomato sauce and beans to
freezer for up to 1 month. Reheat 2 cloves garlic,
pressed simmering on med., stirring.
in toaster oven or 350°F oven 8 to ½ sm. jalapeño, 3. Meanwhile, spray both sides of tortillas with
10 min. seeded olive oil cooking spray. Place on cookie sheet;
1 can beans
bake in preheated 400°F oven 4 min. or until
SERVES 8 4 corn tortillas
About 295 cals, 8 g protein, (6 in.) toasted, flipping once.
25 g carbs, 19 g fat (2 g sat), Olive oil 4. Heat olive oil in lg. nonstick skillet on med.
4 g fiber, 430 mg sodium. cooking spray Add eggs. Cook 1 min.; cover and cook 1 to 2 min.
3 Tbsp. olive oil more or until whites completely set. Top tortillas
4 lg. eggs
with sauce, eggs, avocado and feta. Serve with
1 avocado,
chopped lime wedges.
Raymond Hom; Kate Mathis (opposite).
1 c. crumbled feta
Lime wedges, SERVES 4
for serving About 465 cals, 21 g protein, 37 g carbs,
JUMP-START
SMOOTHIE
TOTAL 5 MINUTES
1 c. frozen strawberries
½ c. fresh blueberries
½ c. fresh orange juice
2 tsp. peeled, chopped fresh ginger
¼ c. plain low-fat yogurt
2 ice cubes
In blender, combine strawberries,

blueberries, orange juice, ginger,
yogurt and ice cubes. Blend until
smooth, scraping down side of
container occasionally. Pour into
tall glasses.
SERVES 2
BREAKFAST
SPICED
BANANA
CHOCOLATE
MUFFINS
PREP 15 MINUTES
TOTAL 35 MINUTES
2 c. old-fashioned oats
1¼ c. white whole wheat flour
½ c. brown sugar
2 Tbsp. chia seeds
2 tsp. baking powder
¾ tsp. baking soda
½ tsp. salt
½ tsp. ground cinnamon
¼ tsp. ground ginger
1¼ c. mashed banana (from about
3 very ripe med. bananas)
1 c. low-fat buttermilk
2 Tbsp. vegetable oil
1 lg. egg, beaten
2 oz. bittersweet chocolate (60% to
70% cacao), melted
1. Preheat oven to 400°F.

Line 18 muffin-pan cups with
paper liners.
2. In lg. bowl, whisk oats, flour,
sugar, chia seeds, baking powder,
baking soda, salt, cinnamon and
MULTIGRAIN CEREAL ginger. In med. bowl, stir together

bananas, buttermilk, oil and egg.
Fold banana mixture into flour
mixture. Divide among 18 cups in
PREP 2 MINUTES muffin pan.
TOTAL 7 MINUTES
3. Bake 20 to 25 min. or until
2 Tbsp. quick- In microwave-safe 1-qt. bowl, combine barley, toothpick inserted into centers of
cooking barley bulgur, oats and water. Microwave on High 2 min. muffins comes out clean. Cool on
2 Tbsp. bulgur wire rack 10 min. Remove muffins
Stir in raisins and cinnamon; microwave 3 min.
2 Tbsp. old-
fashioned oats longer. Stir; top with walnuts and serve. from pan; cool on wire rack.
⅔ c. water 4. Drizzle tops with chocolate.
2 Tbsp. dark SERVES 1
seedless raisins About 265 cals, 8 g protein, 50 g carbs, SERVES 9
Pinch ground 6 g fat (1 g sat), 7 g fiber, 5 mg sodium. EACH 2-MUFFIN SERVING
cinnamon About 300 cals, 6 g protein,
1 Tbsp. chopped 48 g carbs, 8 g fat (2 g sat),
walnuts or 6 g fiber, 430 mg sodium.
pecans
TOPPING IDEAS
James Baigrie; Con Poulos (opposite).
Perk up your morning with a variety of healthy options:
+ Blueberries and sliced almonds

+ Strawberries and shredded coconut
+ Maple syrup and chopped toasted walnuts
+ Shredded apple and ginger
+ Sliced banana and honey
SPICED
BANANA
CHOCOLATE
MUFFINS
BREAKFAST
HASH BROWN
BAKE
PREP 25 MINUTES
TOTAL 1 HOUR 25 MINUTES PLUS
COOLING
4 Tbsp. olive oil

1 lg. onion (12 oz.), finely chopped
3 lg. eggs
1 lg. egg white
¼ c. packed fresh flat-leaf parsley,
finely chopped
1 tsp. fresh thyme leaves, chopped,
plus additional sprigs for garnish
3 lbs. all-purpose potatoes
1. Preheat oven to 400°F. Brush

shallow 2-qt. ceramic or glass
baking dish with 1 Tbsp. olive oil.
2. In 12-in. skillet, heat 1 Tbsp. oil
over med. until hot. Add onion and
cook 9 min. or until golden brown
and tender, stirring occasionally.
Meanwhile, in lg. bowl, whisk
together eggs, egg white, parsley,
1 tsp. salt and ¼ tsp. ground black
pepper until eggs are blended.
3. Add thyme to skillet and cook
1 min., stirring. Remove skillet
from heat.
4. Working quickly, peel potatoes
and grate in food processor with
3-INGREDIENT BANANA grating attachment or on large

holes of box grater. Add grated
PANCAKES
potatoes to egg mixture to prevent
shreds from turning gray. Add
onions to mixture and stir until
blended. Transfer potato mixture
PREP 5 MINUTES to prepared dish and spread in
TOTAL 15 MINUTES even layer. Brush top of potatoes
with remaining 2 Tbsp. oil.
2 very ripe lg. 1. In blender, puree bananas. Add eggs; pulse
bananas 5. Bake 1 hr. to 1 hr. 10 min. or until
to combine. Pulse in flour until incorporated.
3 lg. eggs surface is browned and tip of small
2. Lightly grease griddle or nonstick 12-in.
¾ c. self-rising flour sharp knife pierces easily through
skillet; heat on med. 1 min.
potato mixture. Cool in pan 10 to
3. Drop batter onto hot griddle. For each
15 min. Garnish with thyme sprigs;
bunny: Drop ¼ c. batter for body, 2 Tbsp.
serve warm. If making ahead, cool
batter for head, 1 Tbsp. batter in oval shape
casserole completely, cover with
for each foot and 1 Tbsp. batter in elongated
foil and refrigerate up to overnight.
shape for each ear. Cook pancakes 2 to 3 min.
Jon Paterson/Studio D; Kate Mathis (opposite).
Reheat, covered, in 400°F oven

or until bubbles start to form and edges look
30 min. or until warm.
dry. With spatula, turn; cook 1 to 2 min. more
until puffy and underside is golden brown. SERVES 6
4. Arrange on plate. Garnish with whipped About 280 cals, 8 g protein,
cream and shredded coconut for tail, banana 37 g carbs, 12 g fat (3 g sat),
slices and chocolate chips for feet. Serve with
a side of fresh fruit.
SERVES 4
HASH BROWN
BAKE
BREAKFAST
WILD RICE
+ SPINACH
EGG BOWL
TOTAL 5 MINUTES
1 lg. egg
2 c. packed baby spinach
1 container (1 c.) Minute Rice
Multi-Grain Medley
1. Spray 12-in. nonstick skillet with

nonstick cooking spray; heat on
med. To one side, add egg; cook
3 min. Sprinkle egg with ⅛ tsp.
ground black pepper. Then, to
other side of skillet, add spinach
and pinch salt.
2. Cover; cook 3 min. or until
spinach wilts and egg white sets.
3. Heat rice as label directs; top
with spinach, then egg.
SERVES 1
WHOLE-GRAIN FRUITY
BLUEBERRY MUFFINS YOGURT
PREP 20 MINUTES
PARFAIT
TOTAL 40 MINUTES
1 c. old-fashioned 1. Preheat oven to 400°F. Line 12-c. standard TOTAL 5 MINUTES

oats muffin pan with paper liners.
1 c. whole wheat 1 c. frozen mixed berries
2. Grind oats in blender. In bowl, whisk together ⅔ c. nonfat Greek yogurt
flour
½ c. all-purpose oats, both flours, baking powder, baking soda, 1 Tbsp. flaxseed
flour salt and ¼ c. sugar. In sm. bowl, whisk together ⅛ tsp. vanilla extract
2 tsp. baking ½ kiwi, thinly sliced
buttermilk, juice, oil, egg and vanilla. Stir into flour ¼ c. blueberries
powder
mixture; fold in blueberries. 3 Tbsp. Kind Healthy Grains
½ tsp. baking soda
½ tsp. salt 3. Combine almonds and remaining 1 Tbsp. sugar. Fruit & Nut Clusters
¼ c. plus 1 Tbsp. Spoon batter into pan; sprinkle with almond
1. In food processor or blender,
packed brown sugar. Bake 22 min. or until toothpick inserted in
sugar
pulse frozen berries, yogurt,
centers of muffins comes out clean. Cool in pan
1 c. low-fat flaxseed and vanilla extract until
on wire rack 5 min. Remove from pan; cool.
buttermilk smooth.
¼ c. fresh orange 2. Transfer yogurt mixture to bowl;
Kate Mathis; Con Poulos (opposite).
juice SERVES 12
About 170 cals, 5 g protein, 28 g carbs, top with kiwi, blueberries and Fruit
2 Tbsp. canola oil
5 g fat (1 g sat), 3 g fiber, 270 mg sodium. & Nut Clusters.
1 lg. egg
1 tsp. vanilla
extract SERVES 1
2 c. fresh About 300 cals, 20 g protein,
blueberries 47 g carbs, 7 g fat (0 g sat),
¼ c. natural 10 g fiber, 85 mg sodium.
almonds,
chopped
WILD RICE
+ SPINACH
EGG BOWL
FRUITY
YOGURT
PARFAIT
TEX-MEX
BREAKFAST
WRAP
TOTAL 5 MINUTES
1 lg. egg
1 lg. egg white TEX-MEX
2 Tbsp. chopped cilantro, plus more BREAKFAST
for garnish WRAP
¼ tsp. chili powder
1 lg. Ezekiel 4:9 Sprouted Whole
Grain tortilla
¼ c. grape tomatoes, cut into quarters
⅙ ripe avocado, thinly sliced
1. In med. bowl, whisk egg, egg

white, cilantro, chili powder and
⅛ tsp. salt.
2. In 8-in. nonstick skillet on med.,
cook egg mixture 3 min. or until
almost set, stirring frequently.
3. Place tortilla on lg. plate. Cover
with damp paper towel; microwave
30 sec. on High.
4. Add eggs to tortilla along with
tomatoes, avocado and cilantro
leaves, if desired.
SERVES 1
BREAKFAST
BREAKFAST
PARFAIT
TOTAL 5 MINUTES
½ c. fresh or partially thawed

frozen raspberries
¾ c. vanilla low-fat yogurt
2 Tbsp. low-fat granola
Into parfait glass or wineglass,

spoon some of raspberries, yogurt
and granola. Repeat layering until
all ingredients are used.
SERVES 1
CRUNCHY
GRANOLA
PREP 10 MINUTES
TOTAL 45 MINUTES
4 c. old-fashioned oats
½ c. honey
½ c. apple juice
MORNING GLORY MUFFINS 1½

¾
½
½
tsp. vanilla extract
tsp. ground cinnamon
c. natural almonds
c. quinoa
¼ c. toasted wheat germ
PREP 20 MINUTES 2 Tbsp. sesame seeds
TOTAL 45 MINUTES ½ c. dried apricots, cut into ¼-in. dice
½ c. dark seedless raisins
1¼ c. all-purpose 1. Preheat oven to 400°F. Grease 12 muffin-pan
flour cups or line cups with fluted paper liners. 1. Preheat oven to 350°F. Place
1 tsp. baking
2. In lg. bowl, whisk flour, baking powder, baking oats in two 15½" by 10½" jelly-roll
powder
½ tsp. baking soda soda, salt and cinnamon; stir in oats. pans. Bake until lightly toasted,
½ tsp. salt 3. Spoon batter into prepared muffin-pan cups about 15 min., stirring twice.
½ tsp. ground until full. Bake 23 to 25 minutes or until toothpick 2. In lg. bowl, with wire whisk,
cinnamon
inserted in center of a muffin comes out clean. mix honey, apple juice, vanilla
1 c. old-fashioned
or quick- Immediately remove muffins from pan. Serve and cinnamon until blended. Add
cooking oats warm, or cool on wire rack to serve later. toasted oats, almonds, quinoa,
⅓ c. fat-free milk wheat germ and sesame seeds; stir
⅔ c. applesauce, EACH MUFFIN well to coat. Spread oat mixture
unsweetened About 165 cals, 3 g protein, 32 g carbs,
¼ c. packed brown 3 g fat (0 g sat), 2 g fiber, 200 mg sodium. evenly in same two jelly-roll pans;
sugar bake until golden brown, 20 to
Tara Donne; James Baigrie (opposite).
¼ c. light (mild) 25 min., stirring frequently. Cool in

molasses pans on wire rack.
2 Tbsp. canola oil
3. When cool, transfer granola to
1 lg. egg
1½ c. shredded lg. bowl and stir in apricots and
carrots raisins. Store in airtight container
(about 3) up to 1 month.
½ c. prunes,
chopped SERVES 24
BREAKFAST
PARFAIT WITH
CRUNCHY
GRANOLA
RECIPE INDEX
NOTE: Page numbers in italics indicate photos of recipes located apart from recipes.
Angel food cake, grilled, Strawberry-Basil Toasts, 72 Lemon-Maple Icebox Cake, 78–79 Healthy Makeover
with strawberries, 80 Whole-Grain Blueberry Muffins, 90 Lime-Honey Icebox Cake, 78 Nachos Supreme, 60
Apples BREAKFAST, 82–93 Oatmeal Chocolate-Chip Hearty Kale + White Bean Salad, 10–11
Apple-Fennel Salsa, 22 Breakfast Parfait, 92–93 Cookies, 80
Heirloom Tomato Pie, 54
Chicken + Apple Meatloaves, 18–19 Crunchy Granola, 92–93 Dressings. See Sauces
Herb Roasted Potatoes, 60
Grilled Pork + Apple Salad, 12–13 Fruity Yogurt Parfait, 90–91 Easy Summer Tomato Risotto, 52
Hash Brown Bake, 88–89 Huevos Rancheros, 84
Artichokes, 22, 24 Eggplant
Huevos Rancheros, 84 Indian Tuna Salad, 4
Arugula Salad with Summer Fruit, 8–9 about: selecting, 69
Jump-Start Smoothie, 85 Kale
Asparagus Bulgur + Cashew
Morning Glory Muffins, 92 Hearty Kale + White Bean Salad,
Asparagus Gremolata, 58–59 Stuffed Eggplant, 50
Multigrain Cereal, 86 10–11
Garden Greens + Pumpernickel Grilled Veggie Pasta, 46
Spiced Banana Chocolate Muffins, Kale Caesar Pasta Salad, 6
Panzanella, 3, 4 Lemon-Cilantro Eggplant Dip, 68–69
86–87 Sweet Potato Cakes with Kale Salad,
Grilled Asparagus + Shiitake Spiced Salmon with Creamy
Supercarb Waffle, 83, 84 14–15
Tacos, 43, 44 Eggplant, 40
Tex-Mex Breakfast Wrap, 91
Pork Medallion Salad, 28 Tomato-Eggplant Tartines, 64–65 Lemon and lime. See Citrus
3-Ingredient Banana Pancakes, 88
Shrimp + Asparagus Bowl, 34 Whole-Grain Blueberry Muffins, 90 Eggs Lentils. See Beans and other legumes
Summer Pesto Penne, 46–47 Wild Rice + Spinach Egg Bowl, Hash Brown Bake, 88–89 Light Mashed Potatoes, 18
Avocados 90–91 Huevos Rancheros, 84
Tex-Mex Breakfast Wrap, 91 Mahogany Chicken + Broccoli, 17, 18
California Waldorf Salad, 8 Broccoli
Chicken, Avocado + 3-Ingredient Banana Pancakes, 88 Mashed potatoes, light, 18
Mahogany Chicken + Broccoli,
Raspberry Salad, 10 Wild Rice + Spinach Egg Bowl, Meatloaves, chicken and apple, 18–19
17, 18
Perfect Guacamole, 62–63 90–91 Mediterranean Chicken
Salmon + Ginger Rice Bowl, 34–35
Tomato-Avocado Salsa, 22 Brussels sprouts, in kale and bean Fennel with Artichokes + Mint, 24
Bananas salad, 10–11 Apple-Fennel Salsa, 22 Melon
Banana Berry Parfait, 78 Grilled Steak with Fennel, 24–25 Arugula Salad with
Bulgur
Spiced Banana Chocolate Roasted Halibut with Fennel + Summer Fruit, 8–9
Bulgur + Cashew Stuffed
Muffins, 86–87 Potatoes, 36 Grilled Watermelon, Tomato and
Eggplant, 50
3-Ingredient Banana Pancakes, 88 Seafood Stew, 40–41 Feta Salad, 14
Chunky Vegetable Bulgur Salad, 62
Barley Buttermilk Panna Cotta with Orange FISH AND SEAFOOD, 30–41 Melon Salsa, 22–23
Butternut Squash Barley Risotto, (or Blackberry) Sauce, 76–77 about: cod substitutions, 38 Seared Steak with Minted
48–49 Butternut Squash Barley Crab Salad Toasts, 64 Watermelon, 20
Multigrain Cereal, 86 Risotto, 48–49 Glaze for Salmon, 50 Minted Yogurt, 66
Basil, in Thai Pesto, 72 Buttery Parmesan Peas, 57, 58 Grilled Fish Tacos, 36–37 Miso
BBQ Ranch Chicken Wraps, 70 Grilled Swordfish + Chicken Marinade, 50
Cabbage
Beans and other legumes. See also Summer Salad, 31, 32 Dynamite Dressing, 50
Rainbow Slaw, 28–29
Green beans; Peas Indian Tuna Salad, 4 Glaze for Salmon, 50
Skillet Shrimp Tacos, 33
Black Bean Burgers, 44–45 Roasted Halibut with Fennel + Miso Spinach Noodles, 50–51
California Waldorf Salad, 8
Healthy Makeover Potatoes, 36
Cantaloupe. See Melon Salmon + Ginger Rice Bowl, 34–35 Morning Glory Muffins, 92
Nachos Supreme, 60
Hearty Kale + White Bean Salad, Cauliflower steak, chimichurri, 48 Seafood Stew, 40–41 Muffins, 86–87, 90, 92
10–11 Cereal, granola, 92–93 Shrimp + Asparagus Bowl, 34 Multigrain Cereal, 86
Huevos Rancheros, 84 Skillet Shrimp Tacos, 33
Cereal, multigrain, 86 Mushrooms
Indian Tuna Salad, 4 Smoky Spanish Salmon, 32
Cheese Grilled Asparagus + Shiitake Tacos,
Southwest Tuna Salad, 4 Southwest Tuna Salad, 4
Grilled Mexican Pizza, 52–53 43, 44
Summer Salad, 31, 32 Spiced Salmon with
Healthy Makeover Portobello Pesto Burgers, 44
Summer Tuna Salad with Sweet Creamy Eggplant, 40
Nachos Supreme, 60 Spicy Cod Marinara, 38–39 Nachos supreme, 60
Potato and Basil, 4–5
Heirloom Tomato Pie, 54 Summer Tuna Salad with Nuts and seeds
Tuscan Tuna Salad, 4
pasta with. See Pasta Sweet Potato and Basil, 4–5 about: toasting walnuts, 10
Warm Lentil Salad with Seared
Shrimp, 12 Chicken. See Poultry Thai Shrimp + Green Bean Curry, 38 Almond-Crusted Chicken with
Chimichurri Cauliflower Steak, 48 Trattoria-Style Shrimp Rainbow Slaw, 28–29
Beef
Fettucine, 34 Bulgur + Cashew
Grilled Steak with Fennel, 24–25 Chive Yogurt, 72–73 Tuscan Tuna Salad, 4 Stuffed Eggplant, 50
Seared Steak with Minted Chocolate Warm Lentil Salad California Waldorf Salad, 8
Watermelon, 20 Oatmeal Chocolate-Chip with Seared Shrimp, 12 Crunchy Granola, 92–93
Taco Hero, 70–71 Cookies, 80 Five Spice Pork with Plums, 26–27 Hearty Kale +
Berries Spiced Banana Chocolate White Bean Salad, 10–11
Banana Berry Parfait, 78 Muffins, 86–87 Fruit Compote, 81
Nutty Chicken Tacos, 20
Berry-Cucumber Salsa, 22 Chunky Vegetable Bulgur Fruity Yogurt Parfait, 90–91 Smoky Peanut Chicken Bake, 20–21
Bold Berry Granita, 75, 76 Salad, 62 Garden Greens + Pumpernickel Supercarb Waffle, 83, 84
Breakfast Parfait, 92–93 Citrus Panzanella, 3, 4 Whole-Grain Shells with Goat
Buttermilk Panna Cotta with Buttermilk Panna Cotta Cheese + Walnuts, 54–55
Glazes. See Sauces
Blackberry Sauce, 76 with Orange Sauce, 76–77
Granola, crunchy, 92–93 Oats
Chicken, Avocado + Raspberry Fruit Compote, 81 Crunchy Granola, 92–93
Salad, 10 Lemon-Cilantro Eggplant Dip, 68–69 Green beans Morning Glory Muffins, 92
Fruit Compote, 81 Lemon-Maple Icebox Cake, 78–79 Easy Summer Tomato Risotto, 52 Oatmeal Chocolate-Chip
Fruity Yogurt Parfait, 90–91 Lime-Honey Icebox Cake, 78 Grilled Pork + Apple Salad, 12–13 Cookies, 80
Grilled Angel Food Cake Thai Shrimp + Green Bean Curry, 38
Corn Supercarb Waffle, 83, 84
with Strawberries, 80 Grilled Angel Food Cake with
Jump-Start Smoothie, 85 Easy Summer Tomato Risotto, 52 Pancakes, 3-ingredient banana, 88
Grilled Fish Tacos, 36–37 Strawberries, 80
Supercarb Waffle, 83, 84 Panna cotta, 76–77
Whole-Grain Blueberry Muffins, 90 Summer Salad, 31, 32 Grilled Asparagus + Shiitake Tacos,
43, 44 Parfaits, 78, 90–91, 92–93
Black beans. See Beans and Crab Salad Toasts, 64
Grilled Fish Tacos, 36–37 Pasta
other legumes Cucumbers, in Berry-Cucumber Chicken Orzo Pilaf, 26
Salsa, 22 Grilled Mexican Pizza, 52–53
Blackberries and blueberries. Grilled Veggie Pasta, 46
See Berries Curried Chicken Pitas, 66–67 Grilled Pork + Apple Salad, 12–13 Kale Caesar Pasta Salad, 6
Bold Berry Granita, 75, 76 Dandelion Toasts with Chive Yogurt, Grilled Steak with Fennel, 24–25 Miso Spinach Noodles, 50–51
Bread 72–73 Grilled Swordfish + Summer Salad, Soba Salad with Grilled Tofu, 6–7
Crab Salad Toasts, 64 DESSERT, 74–81 31, 32 Trattoria-Style Shrimp Fettucine, 34
Dandelion Toasts with Banana Berry Parfait, 78 Grilled Veggie Pasta, 46 Warm Orzo Salad, 57, 58
Chive Yogurt, 72–73 Bold Berry Granita, 75, 76 Whole-Grain Shells with Goat
Grilled Veggies with Thai Pesto, 72 Cheese + Walnuts, 54–55
Garden Greens + Pumpernickel Buttermilk Panna Cotta with Orange
Panzanella, 3, 4 (or Blackberry) Sauce, 76–77 Grilled Watermelon, Tomato Peaches, in Arugula Salad with
Morning Glory Muffins, 92 Fruit Compote, 81 and Feta Salad, 14 Summer Fruit, 8–9
Spiced Banana Chocolate Grilled Angel Food Cake Guacamole, 62–63 Peas
Muffins, 86–87 with Strawberries, 80 Hash Brown Bake, 88–89 Buttery Parmesan Peas, 57, 58
WILD RICE
+ SPINACH
EGG BOWL
P. 90 FRUITY
YOGURT
PARFAIT
P. 90
TEX-MEX
BREAKFAST
WRAP
P. 91
INDEX
Spring Pea Dip, 68 Sweet Potato Cakes Spinach, in Miso

Summer Pesto Penne, 46–47 with Kale Salad, 14–15 Spinach Noodles, 50–51
Pesto, Thai, 72 Tuscan Tuna Salad, 4 Spring Pea Dip, 68
Pizza, grilled Mexican, 52–53. See Warm Lentil Salad with Seared
Squash
also Heirloom Tomato Pie Shrimp, 12
Butternut Squash
Plums, five spice pork with, 26–27 Warm Orzo Salad, 57, 58
Barley Risotto, 48–49
Pork Salmon. See Fish and seafood Spaghetti Squash with
Five Spice Pork with Plums, 26–27 Sandwiches and wraps Olives + Pecorino, 61
Grilled Pork + Apple Salad, 12–13 BBQ Ranch Stew, seafood, 40–41
Pork Medallion Salad, 28 Chicken Wraps, 70
Roast Pork with Melon Salsa, Strawberries. See Berries
Black Bean Burgers, 44–45
22–23 Curried Chicken Pitas, 66–67 Strawberry-Basil Toasts, 72 EDITOR IN CHIEF
Portobello Pesto Burgers, 44 Grilled Asparagus + Shiitake Summer Pesto Penne, 46–47 JANE FRANCISCO
Potatoes Tacos, 43, 44 Summer Salad, 31, 32 DESIGN DIRECTOR
Hash Brown Bake, 88–89 Grilled Fish Tacos, 36–37
Nutty Chicken Tacos, 20 Summer Tuna Salad with MELISSA GEURTS
Herb Roasted Potatoes, 60 Sweet Potato and Basil, 4–5
Indian Tuna Salad, 4 Portobello Pesto Burgers, 44 DEPUTY EDITOR
Light Mashed Potatoes, 18 Skillet Shrimp Tacos, 33 Supercarb Waffle, 83, 84
Taco Hero, 70–71 Sweet potatoes
LAURIE JENNINGS
Roasted Halibut
with Fennel + Potatoes, 36 Tex-Mex Breakfast Wrap, 91 Summer Tuna Salad with MANAGING EDITOR
Southwest Tuna Salad, 4 Turkey Burgers Sweet Potato and Basil, 4–5 SARAH SCRYMSER
Tuscan Tuna Salad, 4–5 with Minted Yogurt, 66 Sweet Potato Cakes
Turkey Meatball with Kale Salad, 14–15 PROJECT ART DIRECTOR
Poultry Lettuce Wraps, 64
about: easy leftovers, 20 Tacos. See Sandwiches and wraps MARIANA TUMA
Almond-Crusted Chicken Sauces Tex-Mex Breakfast Wrap, 91 FOOD DIRECTOR
with Rainbow Slaw, 28–29 about: “mahogany” glaze, 18
Apple-Fennel Salsa, 22 Thai Shrimp + Green Bean Curry, 38 SUSAN
BBQ Ranch Chicken Wraps, 70
Chicken + Apple Berry-Cucumber Salsa, 22 Tofu WESTMORELAND
Chicken Marinade, 50 Miso Spinach Noodles, 50–51
Meatloaves, 18–19 TEST KITCHEN STAFF
Chive Yogurt, 72–73 Soba Salad with Grilled Tofu, 6–7
Chicken, Avocado + CATHERINE LO
Raspberry Salad, 10 Dynamite Dressing, 50 Tomatoes
Chicken Marinade, 50 Glaze for Salmon, 50 about: seeding, 14 SHERRY RUJIKARN
Chicken Orzo Pilaf, 26 Melon Salsa, 22–23 Grilled Watermelon, Tomato GABRIELLA VIGOREAUX
Curried Chicken Pitas, 66–67 Minted Yogurt, 66 and Feta Salad, 14 TRISH CLASEN
Mahogany Chicken Thai Pesto, 72 Heirloom Tomato Pie, 54
+ Broccoli, 17, 18 Tomato-Avocado Salsa, 22 Tomato-Avocado Salsa, 22 ASSISTANT MANAGING EDITOR
Mediterranean Chicken with Sauces, sweet. See Dessert Tomato-Eggplant Tartines, 64–65 DANA A. LEVY
Artichokes + Mint, 24 Seared Steak with Minted Trattoria-Style Shrimp Fettucine, 34 PHOTO EDITOR
Nutty Chicken Tacos, 20 Watermelon, 20 Turkey Burgers
Roman Chicken Sauté DEVON BAVERMAN
Shrimp. See Fish and seafood with Minted Yogurt, 66
with Veggies, 22 ASSOCIATE PHOTO EDITOR
Smoky Peanut Side dishes. See Snacks and sides Turkey Meatball Lettuce Wraps, 64
Tuscan Tuna Salad, 4
EMILY LUPPINO
Chicken Bake, 20–21 Skillet Shrimp Tacos, 33
Turkey Burgers Smoky Peanut Chicken Bake, 20–21 Vegetables. See also COPY EDITOR
with Minted Yogurt, 66
Smoky Spanish Salmon, 32 specific vegetables JANET STAFFORD
Turkey Meatball Grilled Veggie Pasta, 46
Lettuce Wraps, 64 Smoothie, 85 Grilled Veggies EDITORIAL ASSISTANT
Quinoa, in granola, 92–93 SNACKS AND SIDES, 56–73 with Thai Pesto, 72 SARAH WALTER
Asparagus Gremolata, 58–59 Roman Chicken Sauté
Rainbow Slaw, 28–29 BBQ Ranch Chicken Wraps, 70 with Veggies, 22
Raspberries. See Berries Buttery Parmesan Peas, 57, 58 salads with. See Salads
Chunky Vegetable
Rice and wild rice VEGETARIAN DISHES, 42–55
Bulgur Salad, 62
Easy Summer Tomato Risotto, 52 Black Bean Burgers, 44–45
Crab Salad Toasts, 64
Salmon + Ginger Bulgur + Cashew Stuffed
Curried Chicken Pitas, 66–67
Rice Bowl, 34–35 Eggplant, 50 VICE PRESIDENT, PUBLISHER
Dandelion Toasts
Shrimp + Asparagus Bowl, 34 Butternut Squash JACQUELINE DEVAL
with Chive Yogurt, 72–73
Wild Rice + Spinach Barley Risotto, 48–49
Grilled Veggies
Egg Bowl, 90–91 Chimichurri Cauliflower Steak, 48
with Thai Pesto, 72 Copyright © 2016 Hearst
Roasted Halibut Easy Summer Tomato Risotto, 52
Healthy Makeover Nachos Communications, Inc.
with Fennel + Potatoes, 36 Grilled Asparagus + Shiitake
Supreme, 60
Roast Pork with Melon Salsa, 22–23 Tacos, 43, 44
Herb Roasted Potatoes, 60
Roman Chicken Sauté Grilled Mexican Pizza, 52–53
Lemon-Cilantro
with Veggies, 22 Grilled Veggie Pasta, 46
Eggplant Dip, 68–69
SALADS, 2–15 Light Mashed Potatoes, 18 Heirloom Tomato Pie, 54
Arugula Salad Perfect Guacamole, 62–63 Miso Spinach Noodles, 50–51
with Summer Fruit, 8–9 Spaghetti Squash with Olives + Portobello Pesto Burgers, 44
California Waldorf Salad, 8 Pecorino, 61 Summer Pesto Penne, 46–47
Published by Time Inc. Books
Chicken, Avocado + Spring Pea Dip, 68 Whole-Grain Shells with Goat 225 Liberty Street
Raspberry Salad, 10 Strawberry-Basil Toasts, 72 Cheese + Walnuts, 54–55 New York, NY 10281
Chunky Vegetable Taco Hero, 70–71 Waffle, supercarb, 83, 84
Bulgur Salad, 62 Tomato-Eggplant Tartines, 64–65 Waldorf salad, California, 8
Crab Salad Toasts, 64 Turkey Burgers
Garden Greens + Pumpernickel Warm Lentil Salad All rights reserved.
with Minted Yogurt, 66 with Seared Shrimp, 12
Panzanella, 3, 4 Turkey Meatball No part of this book may
Grilled Pork + Apple Salad, 12–13 Lettuce Wraps, 64 Warm Orzo Salad, 57, 58 be reproduced in any form
Grilled Watermelon, or by any electronic or
Warm Orzo Salad, 57, 58 Watermelon. See Melon
mechanical means,including
Tomato and Feta Salad, 14 Soba Salad with Grilled Tofu, 6–7 Whole-Grain Blueberry Muffins, 90 information storage and
Hearty Kale
Southwest Tuna Salad, 4 Whole-Grain Shells with retrieval systems, without
+ White Bean Salad, 10–11 permission in writing from
Indian Tuna Salad, 4 Spaghetti Squash with Goat Cheese + Walnuts, 54–55
the publisher, except by a
Kale Caesar Pasta Salad, 6 Olives + Pecorino, 61 Wild Rice + Spinach reviewer, who may quote brief
Pork Medallion Salad, 28 Spiced Banana Chocolate Muffins, Egg Bowl, 90–91 passages in a review.
Rainbow Slaw, 28–29 86–87 Yogurt
Soba Salad with Grilled Tofu, 6–7 Breakfast Parfait, 92–93
Spiced Salmon with Creamy
Southwest Tuna Salad, 4 Chive Yogurt, 72–73
Eggplant, 40
Summer Salad, 31, 32 Fruity Yogurt Parfait, 90–91
Summer Tuna Salad with Spicy Cod Marinara, 38–39 Jump-Start Smoothie, 85
Sweet Potato and Basil, 4–5 Spinach, egg bowl with, 90–91 Minted Yogurt, 66

Good Housekeeping - Light and Easy Recipes

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LIGHT+ EASY RECIPES

GARDEN GREENS SUMMER TUNA SALAD WITH

1. Arrange 2 oven racks in upper EASY VARIATIONS

12 oz. extra-firm tofu

1. Prepare outdoor grill for direct

KALE CAESAR PASTA SALAD About 360 cals, 18 g protein,

1 lb. bowtie pasta 1. Cook bowtie pasta as label directs.

2 Tbsp. olive oil

In lg. bowl, whisk olive oil, red

2 ripe avocados 1. In blender, puree avocados, lemon juice,

carrots About 455 cals, 8 g protein, 29 g carbs,

1 lg. bunch Tuscan kale, ribs

1. In lg. serving bowl, mix Tuscan

boneless and avocado on grill. Cook chicken 8 to 10 min.,

8 oz. (3½ c.) green beans, trimmed

1. Prepare outdoor grill for covered

WARM LENTIL SALAD ground black pepper.

WITH SEARED SHRIMP

3 sweet potatoes, peeled and

1. Preheat oven to 450°F. Spray

GRILLED WATERMELON, browned at edges.

TOMATO AND FETA SALAD

TIP The easiest way to seed tomatoes is to cut them hori-

Emily Kate Roemer/Studio D

MAHOGANY CHICKEN + APPLE

PREP 5 MINUTES 1 slice whole 1. Preheat oven to 450°F. In food processor

HOT NEW GLAZE LIGHT MASHED POTATOES

1. Puree peanut butter, water,

SEARED STEAK WITH

MINTED WATERMELON 30 min. or until chicken is cooked

PREP 25 MINUTES SERVES 4

1 pork tenderloin (1¼ lbs.)

1. On baking sheet, brush pork

SAUTÉ WITH VEGGIES SWITCH IT UP

wine Remove skillet from heat. Return chicken to Apple-Fennel Salsa

1 beef flank steak (1 lb.)

1. Prepare outdoor grill for covered

MEDITERRANEAN CHICKEN steak 7 to 9 min. or until tender.

WITH ARTICHOKES + MINT transfer onion to bowl.

1. In 12-in. skillet, heat butter on

CHICKEN ORZO PILAF

1 lemon 1. Preheat oven to 450°F. From lemon, finely grate

oregano 3. While chicken and vegetables roast, cook orzo

1. Arrange oven rack in lowest

PORK MEDALLION SALAD on rack. Preheat oven to 450°F.

7 g fiber, 425 mg sodium.

3 lg. ears corn, husked

1. Soak 8 bamboo skewers in hot

peppers (10 oz. let cool slightly.

2 limes 1. From 2 limes, grate 2 tsp. peel and squeeze

2 Tbsp. butter, softened

1. Mix butter, curry powder and

1. Cut root ends from leeks. Cut

1. Prepare outdoor grill for direct

ROASTED HALIBUT WITH cut sides down, on hot grill grate.

2 Tbsp. anise- About 420 cals, 31 g protein,

1. In 10-in. skillet, combine

THAI SHRIMP + whole wheat roll.

GREEN BEAN CURRY About 320 cals, 35 g protein,

2 lg. leeks, white and pale green

1. Cut root ends from leeks. Cut

SPICED SALMON WITH 2. Transfer leeks to 6-qt. slow

GRILLED BLACK BEAN BURGERS

1c. packed parsley leaves