You don’t need to serve a frittata hot out of the oven—it’s just as good at room temperature or even cold from the fridge the next day.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
10 large eggs
¼ cup milk
Pinch of cayenne pepper
Kosher salt and freshly ground black pepper
4 ounces feta cheese, crumbled
2 tablespoons chopped fresh dill, plus more for topping
3 tablespoons extra-virgin olive oil
½ head cauliflower, thinly sliced (about 5 cups)
6 cups mixed salad greens (about 5 ounces)
1 teaspoon white wine vinegar
1. Preheat the oven to 350˚. Whisk the eggs, milk and cayenne in a bowl; add 1 teaspoon salt and black pepper to taste. Fold in the cheese and dill.
2. Heat 1 tablespoon olive oil in an ovenproof 6-to-8-inch nonstick skillet over medium-low heat, swirling to coat the pan. Add the cauliflower, ¼ teaspoon salt, and black pepper to taste; cook until the cauliflower is crisp-tender, about 5 minutes. Pour the egg mixture into the skillet and stir gently with a rubber spatula to distribute the cauliflower. Cook until the bottom is just set but not brown, about 4 minutes. Transfer the skillet to the oven and bake until the frittata is almost set on top, about 15 minutes. Remove from the oven, cover and set aside 5 minutes to finish cooking.
3. Season the greens with salt and black pepper and toss with the remaining 2 tablespoons olive oil and the vinegar. Slide the frittata onto a cutting board and slice into wedges. Sprinkle generously with dill; serve with the salad.
Per serving: Calories 386; Fat 28 g (Saturated 10 g); Cholesterol 565 mg; Sodium 1.129 mg; Carbohydrate 12 g; Fiber 4 g; Protein 22 g
Frozen spinach can hold a lot of moisture. To keep it from watering down a dish, thaw the spinach, then wrap in a clean kitchen towel and wring dry.
Vegetarian
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
Extra-virgin olive oil, for brushing and drizzling
4 ounces smoked gouda cheese, cut into 4 pieces
1 10-ounce package frozen spinach, thawed and squeezed dry
2 large eggs plus 2 egg whites
1 15-ounce container part-skim ricotta cheese
2 tablespoons all-purpose flour
½ teaspoon freshly grated nutmeg
6 scallions, chopped
1 tablespoon grated parmesan cheese
1 teaspoon paprika
2 heads endive, sliced lengthwise
2 tablespoons chopped walnuts
1. Position a rack in the upper third of the oven, place a baking sheet on the rack and preheat to 450˚. Lightly brush a 9-inch-round or 8-inch-square baking dish with olive oil.
2. Pulse the gouda in a food processor until finely chopped. Add the spinach, whole eggs and egg whites, ricotta, flour and nutmeg and process until well combined, about 30 seconds. Add the scallions and pulse to mix.
3. Pour the mixture into the prepared dish and sprinkle with the parmesan and paprika. Place the quiche on the preheated baking sheet and bake until the center is just set, 25 to 30 minutes.
4. Combine the endive and walnuts in a bowl, drizzle lightly with olive oil and toss. Serve the quiche with the endive.
Per serving: Calories 389; Fat 24 g (Saturated 12 g); Cholesterol 175 mg; Sodium 523 mg; Carbohydrate 16 g; Fiber 3 g; Protein 28 g
Canadian bacon adds smoky flavor to this dish—but not a lot of fat. It’s made from lean pork loin; standard bacon comes from the fattier pork belly.
SERVES 4
ACTIVE: 35 min
TOTAL: 35 min
2 tablespoons vegetable oil, plus more for frying
6ounces white mushrooms, trimmed and sliced
1½ teaspoons sugar
1 cup low-sodium chicken broth
3½ teaspoons soy sauce
1 tablespoon cornstarch
½ medium onion, thinly sliced
6 ounces Canadian bacon, diced
½ cup frozen peas, thawed
1 bunch scallions, thinly sliced
6 large eggs, beaten
1 teaspoon toasted sesame oil
1. Heat 1 tablespoon vegetable oil in a skillet over high heat. Add the mushrooms and ½ teaspoon sugar and sauté until golden, 3 minutes. Add the chicken broth and 2 teaspoons soy sauce. Mix the cornstarch with ¼ cup water in a small bowl; stir into the skillet and boil until thickened, 2 minutes. Set the gravy aside.
2. Heat 1 tablespoon vegetable oil in another skillet over high heat. Add the onion and the remaining 1 teaspoon sugar and cook until tender, 4 minutes. Add the bacon and cook 2 minutes. Add the peas, half of the scallions and the remaining 1½ teaspoons soy sauce; cook 1 more minute. Transfer to a bowl and combine with the beaten eggs.
3. Wipe out the skillet. Return to high heat and add ¼ inch of vegetable oil. Add one-quarter of the egg mixture; spoon some of the hot oil on top and cook until puffy, 1 to 2 minutes. Flip and cook 1 minute, then drain on paper towels. Repeat to make 3 more omelets. Add the sesame oil to the mushroom gravy and pour over the omelets. Top with the remaining scallions.
Per serving: Calories 351; Fat 25 g (Saturated 5 g); Cholesterol 338 mg; Sodium 725 mg; Carbohydrate 15 g; Fiber 2 g; Protein 19 g
For perfect scrambled eggs, pull the skillet from the heat when the eggs are still a little loose—they’ll continue cooking even after you remove them from the pan.
Vegetarian
SERVES 4
ACTIVE: 20 min
TOTAL: 20 min
3 tablespoons extra-virgin olive oil
1 large bunch broccolini, roughly chopped
Kosher salt and freshly ground pepper
8 large eggs, beaten
⅓ cup ricotta cheese
¼ cup grated parmesan cheese
Crusty bread, for serving (optional)
1. Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat. Add the broccolini, 2 tablespoons water, ¼ teaspoon salt, and pepper to taste. Cover and cook, stirring occasionally, until crisp-tender, about 6 minutes. Transfer to a bowl.
2. Add the remaining 1 tablespoon olive oil to the skillet. Add the eggs, ½ teaspoon salt, and pepper to taste and cook, stirring with a rubber spatula, until the eggs are just barely set, about 3 minutes. Remove from the heat and stir in the broccolini and ricotta. Sprinkle with the parmesan. Serve with bread.
Per serving: Calories 335; Fat 25 g (Saturated 8 g); Cholesterol 451 mg; Sodium 633 mg; Carbohydrate 8 g; Fiber 1 g; Protein 19 g
Keep a tube of pre-made polenta in your pantry as an alternative to rice or pasta. Slice and brown it in a skillet for a few minutes per side, then serve with something saucy.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 40 min
2 tablespoons plus 1 teaspoon extra-virgin olive oil
1 18-ounce tube prepared polenta, cut into 12 rounds
3 cloves garlic, finely chopped
Pinch of red pepper flakes
1 15-ounce can crushed tomatoes
Kosher salt and freshly ground pepper
8 large eggs
1 cup grated fontina cheese (about 4 ounces)
1 tablespoon chopped fresh parsley
1. Preheat the oven to 400˚. Heat 2 tablespoons olive oil in a large nonstick ovenproof skillet over medium-high heat. Pat the polenta slices dry with paper towels, add to the skillet and cook until golden, about 3 minutes per side. Transfer to a plate.
2. Reduce the heat under the skillet to low. Add the remaining 1 teaspoon olive oil, the garlic and red pepper flakes and cook until the garlic is golden, about 1 minute. Add the tomatoes and ½ cup water, bring to a simmer and cook 5 minutes; season with salt and pepper. Remove ¼ cup of the sauce and set aside.
3. Arrange the polenta rounds in the skillet with the sauce, then carefully crack the eggs on top. Season with salt and pepper and top with the reserved sauce and the cheese. Transfer to the oven and bake until the egg whites are set, 13 to 15 minutes. Top with the parsley.
Per serving: Calories 471; Fat 25 g (Saturated 9 g); Cholesterol 393 mg; Sodium 962 mg; Carbohydrate 33 g; Fiber 3 g; Protein 24 g
No need to drain the beans for this recipe: The starchy liquid makes the tostada filling thick, creamy and super flavorful.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 25 min
TOTAL: 40 min
3 tablespoons vegetable oil, plus more for frying
2½ teaspoons chili powder
1 teaspoon chipotle chile powder
Kosher salt and freshly ground pepper
1 pint cherry tomatoes, halved
1 large red onion, cut into ½-inch wedges
½ spaghetti squash, halved and seeded
1 15-ounce can black beans (do not drain)
8 corn tortillas
½ cup sour cream
Fresh cilantro, for topping
Lime wedges, for serving
1. Preheat the oven to 425˚. Whisk 2 tablespoons vegetable oil, 2 teaspoons chili powder, the chipotle powder, 1 teaspoon salt and a few grinds of pepper in a bowl. Add the tomatoes and red onion; toss. Roast on a baking sheet, stirring once, until tender, 25 minutes.
2. Meanwhile, put the squash cut-side up in a microwave-safe dish; add ½ cup water, cover with plastic wrap and microwave until tender, 10 to 15 minutes. Let cool; scrape the flesh into a bowl using a fork. Add the roasted vegetables and toss.
3. Heat the remaining 1 tablespoon vegetable oil and ½ teaspoon chili powder in a medium skillet over medium heat. Add the beans and mash with a fork. Bring to a simmer; cook, stirring, until thickened, about 5 minutes. Add a splash of water if the beans get too thick.
4. Heat ½ inch vegetable oil in a separate skillet over medium-high heat. Fry each tortilla until crisp, 2 minutes. Spread the beans on the tortillas; top with the vegetables, sour cream and cilantro. Serve with lime wedges.
Per serving: Calories 440; Fat 18 g (Saturated 5 g); Cholesterol 20 mg; Sodium 599 mg; Carbohydrate 59 g; Fiber 8 g; Protein 11 g
Don’t skip the cinnamon in this recipe! Baking spices like cinnamon, allspice and nutmeg have been used for centuries in Middle Eastern cooking to bring out rich flavors in savory dishes.
Vegetarian | Gluten-Free
SERVES 4
ACTIVE: 20 min
TOTAL: 40 min
2 cups shredded carrots (about 4)
2 tablespoons fresh lemon juice
2 teaspoons ground cumin
Kosher salt and freshly ground black pepper
¼ cup extra-virgin olive oil
1 onion, halved and thinly sliced
2 cloves garlic, finely chopped
¼ teaspoon ground cinnamon
¼ teaspoon cayenne pepper
1¼ cups basmati rice
1 15-ounce can lentils, drained and rinsed
¾ cup low-fat plain Greek yogurt
Chopped fresh cilantro,for topping
1. Toss the carrots with the lemon juice, ¼ teaspoon each cumin and salt, and a few grinds of black pepper in a bowl; set aside.
2. Heat the olive oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring often, until deep golden brown, about 12 minutes. Using a slotted spoon, remove about half of the onion to a paper towel–lined plate; set aside.
3. Add the garlic, cinnamon, cayenne and the remaining 1¾ teaspoons cumin to the pan with the remaining onion. Cook, stirring, 1 minute. Stir in the rice and ¾ teaspoon salt. Add 2½ cups water and bring to a boil. Reduce the heat to low, cover and cook until the rice is tender and the water is absorbed, about 18 minutes.
4. Stir the lentils into the rice. Serve topped with the reserved carrot mixture and onion, the yogurt and cilantro.
Per serving: Calories 454; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 654 mg; Carbohydrate 66 g; Fiber 11 g; Protein 14 g
If eggplant is normally too bitter for your taste, give the Japanese variety a try. Japanese eggplants have a thin skin and slightly sweet, nearly seedless flesh.
Vegetarian | Vegan | Gluten-Free
SERVES 4
ACTIVE: 30 min
TOTAL: 30 min
3 tablespoons vegetable oil
1 medium onion, sliced
5 cloves garlic
1 3-inch piece ginger, peeled
1 jalapeño pepper (remove seeds for less heat)
1 14-ounce can whole plum tomatoes
2 Japanese eggplants, cut into ¾-inch pieces
1 teaspoon curry powder
1 14-ounce can unsweetened coconut milk
1 12-to-14-ounce package firm tofu, cut into ½-inch cubes and patted dry
3 cups spinach
Kosher salt and freshly ground pepper
Rice, for serving (optional)
1. Heat 1 tablespoon vegetable oil in a pot over medium-high heat. Add the onion and cook until softened, about 5 minutes. Meanwhile, puree the garlic, ginger, jalapeño and 1 to 2 tablespoons water in a mini food processor until a paste forms. Drain the tomatoes, reserving the juice; coarsely crush the tomatoes in a separate bowl.
2. Add the remaining 2 tablespoons vegetable oil and the eggplant to the pot; cook 2 minutes. Add the garlic-ginger paste and cook, stirring, 2 more minutes. Add the curry powder and tomatoes (but not the juice) and cook, stirring, 1 minute. Add the tomato juice and 1 cup water and cook until slightly reduced, about 3 minutes. Add the coconut milk and tofu; simmer until the eggplant is very tender, about 5 minutes. Add the spinach and cook until wilted, about 1 minute. Season with salt and pepper. Serve with rice.
Per serving (without rice): Calories 435; Fat 38 g (Saturated 21 g); Cholesterol 0 mg; Sodium 91 mg; Carbohydrate 17 g; Fiber 7 g; Protein 14 g
Tofu is a blank canvas—you can make it taste like whatever you want! Try your favorite barbecue sauce here; the tofu soaks up all the flavor.
Vegetarian | Vegan
SERVES 4
ACTIVE: 35 min
TOTAL: 40 min
3 tablespoons extra-virgin olive oil
½ onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1¼ cups converted white rice
1 teaspoon Cajun seasoning
Kosher salt
1 14-ounce package extra-firm tofu
2 bell peppers (1 red, 1 green), thinly sliced
Freshly ground pepper
¼ cup barbecue sauce
2 scallions, chopped
3 tablespoons chopped fresh parsley
1. Heat 1 tablespoon olive oil in a saucepan over medium heat. Add the onion and celery; cook, stirring, until softened, 4 minutes. Add the garlic and cook 1 minute. Add the rice and Cajun seasoning and cook, stirring, until lightly toasted, about 1 minute. Increase the heat to medium high; stir in 2 cups water and ¾ teaspoon salt. Bring to a simmer, then reduce the heat to low; cover and cook until tender, about 15 minutes. Uncover and set aside.
2. Wrap the tofu in paper towels and set on a plate. Weigh down with a bowl; let drain 10 minutes. Cut in half lengthwise, then slice ½ inch thick.
3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon olive oil, the bell peppers, and salt and pepper to taste. Cook, stirring, until the peppers start browning, 4 minutes; transfer to a plate.
4. Add the remaining 1 tablespoon olive oil and the tofu to the skillet in a single layer. Cook until browned, about 4 minutes per side. Stir in the bell peppers, barbecue sauce and scallions. Stir the parsley into the rice; top with the tofu.
Per serving: Calories 450; Fat 16 g (Saturated 2 g); Cholesterol 0 mg; Sodium 650 mg; Carbohydrate 60 g; Fiber 3 g; Protein 15 g
Crumbled tofu tastes like scrambled eggs in this dish. It’s a great easy dinner for vegans—just skip the cheese on top.
Vegetarian
SERVES 4
ACTIVE: 25 min
TOTAL: 30 min
1 large Yukon gold potato, peeled and cut into ½-inch pieces
1 tablespoon extra-virgin olive oil
1 bunch scallions, thinly sliced
2 cloves garlic, chopped
2 teaspoons chili powder
2 bell peppers (1 red, 1 green), chopped
Kosher salt
1 12-to-14-ounce package firm tofu, drained and crumbled
4 8-inch whole-wheat tortillas
¼ cup shredded part-skim mozzarella cheese
1 cup cherry tomatoes, halved
1 cup shredded lettuce
1. Put the potato pieces in a large skillet and cover with water. Bring to a boil, then reduce the heat to medium and simmer 3 minutes. Pour out all but about 1 tablespoon of the water.
2. Add the olive oil, scallions, garlic and chili powder to the skillet with the potatoes and cook, stirring, 2 minutes. Add the bell peppers and ½ teaspoon salt and cook, stirring occasionally, until the potatoes and peppers are tender, 5 to 7 more minutes. Add the tofu and 2 tablespoons water and cook until the tofu is heated through, about 3 more minutes. Season with salt.
3. Toast the tortillas in a dry skillet, 1 minute per side, or wrap in a damp paper towel and microwave 1 minute. Divide among plates and top with the tofu scramble. Pile the cheese, cherry tomatoes and lettuce on top.
Per serving: Calories 374; Fat 16 g (Saturated 3 g); Cholesterol 4 mg; Sodium 626 mg; Carbohydrate 42 g; Fiber 6 g; Protein 19 g
For crisp, golden tofu, be sure to press out the excess water before frying. Any moisture will cause the tofu to steam instead of fry.
Vegetarian
SERVES 4
ACTIVE: 30 min
TOTAL: 30 min
1 12-to-14-ounce package firm tofu, drained and cut into 8 slices
4 cups shredded coleslaw mix
1 small bunch radishes, thinly sliced
½ cup chopped fresh cilantro
1 bunch scallions, sliced
1½ tablespoons extra-virgin olive oil
2 limes (1 zested and juiced, 1 cut into wedges)
¼ cup nonfat plain Greek yogurt
Kosher salt and freshly ground pepper
1 tablespoon taco seasoning
8 8-inch whole-wheat tortillas
¼ cup shredded part-skim mozzarella or pepper jack cheese
¼ cup jarred salsa verde
1. Lay the tofu slices on a stack of paper towels; top with more paper towels, then put a heavy skillet on top and let drain 10 minutes. Meanwhile, toss the coleslaw, radishes, cilantro, scallions, 1 tablespoon olive oil, the lime zest and half of the lime juice in a large bowl. Mix the yogurt with the remaining lime juice in a small bowl and season with salt and pepper.
2. Brush the tofu on all sides with the remaining ½ tablespoon olive oil and sprinkle with the taco seasoning. Heat a nonstick skillet over medium-high heat, then add the tofu and cook until it begins to crisp, about 5 minutes; flip and cook 2 more minutes. Cut into strips.
3. Toast the tortillas in a dry skillet, 1 minute per side, or wrap in a damp paper towel and microwave 1 minute. Fill with the tofu, cheese and slaw, then drizzle with the yogurt sauce and salsa. Serve with the lime wedges.
Per serving: Calories 481; Fat 19 g (Saturated 3 g); Cholesterol 4 mg; Sodium 537 mg; Carbohydrate 56 g; Fiber 8 g; Protein 22 g
Prep all your ingredients before you start cooking and set them by the stove: This stir-fry comes together quickly.
Vegetarian | Vegan
SERVES 4
ACTIVE: 25 min
TOTAL: 25 min
1 cup white rice
3 tablespoons low-sodium soy sauce
3 tablespoons hoisin sauce
2 tablespoons balsamic vinegar
1 tablespoon Sriracha (Asian chile sauce)
2 teaspoons cornstarch
2 tablespoons toasted sesame oil
4 scallions, sliced (white and green parts separated)
2 cloves garlic, minced
1 1-inch piece ginger, peeled and finely chopped
4 ounces shiitake mushrooms, stemmed and chopped
4 ounces snow peas, strings removed
1 12-to-14-ounce package soft tofu, drained and cut into 1-inch cubes
1. Cook the rice as the label directs. Meanwhile, whisk the soy sauce, hoisin sauce, vinegar, chile sauce, cornstarch and 1 cup water in a small bowl until smooth; set aside.
2. Heat the sesame oil in a large skillet over medium-high heat. Add the scallion whites, garlic and ginger and stir-fry 30 seconds. Add the mushrooms and stir-fry until golden brown and tender, about 3 minutes. Add the snow peas and stir-fry 30 more seconds.
3. Whisk the reserved soy sauce mixture and add it to the skillet. Bring to a simmer, then add the tofu. Cook, stirring occasionally, until the sauce is thick, about 2 minutes. Sprinkle with the scallion greens.
4. Fluff the rice with a fork and divide among bowls. Top with the stir-fry.
Per serving: Calories 377; Fat 11 g (Saturated 2 g); Cholesterol 0 mg; Sodium 992 mg; Carbohydrate 58 g; Fiber 2 g; Protein 13 g
Try a new version of ants on a log!
ANTS ON A RANCH: Mix cream cheese with ranch dressing; spread on celery and top with thawed frozen peas.
BERRIES ON A BRANCH: Spread cookie butter on celery; top with blueberries.
LADYBUGS ON A LOG: Spread strawberry cream cheese on celery; top with dried cranberries.
BEANS ON A STALK: Spread guacamole on celery; top with black beans (drained and rinsed).
FISH IN A STREAM: Spread hummus on celery; top with Goldfish pretzels.
PIGS IN A PEN: Spread pimiento cheese on celery; top with crumbled cooked bacon.