CHAPTER 2
Cook Once, Eat Three Times
Be a weekend warrior: Cook up an extra batch of grains, vegetables, or beans on Sunday, and transform the leftovers again and again for quick dinners during the week.
ROASTED CHICKEN
Two juicy, crispy birds cook in just 40 minutes, thanks to the spatchcocking technique, and yield enough for 3 nights of meals. Day 1: Garlic-Sage Roasted Chicken with Kale and Radicchio Caesar Salad / Day 2: Thai Green Curry Chicken / Day 3: Chicken Tinga Tacos
Garlic-Sage Roasted Chicken with Kale and Radicchio Caesar Salad
Hands-on: 30 min.
Total: 1 hr. 25 min.
Cooking spray
2 (3.5-pound) whole chickens
1½ tablespoons olive oil
2 tablespoons minced fresh sage
1 tablespoon grated lemon rind
1¼ teaspoons freshly ground black pepper, divided
1 teaspoon kosher salt, divided
3 garlic cloves, minced
¾ cup plus 2 tablespoons hot water, divided
2 tablespoons canola mayonnaise
1 tablespoon lemon juice
½ teaspoon anchovy paste
½ cup very thinly sliced radicchio
5 ounces fresh baby kale
1 ounce Parmesan cheese, shaved (about ¼ cup)
1. Preheat oven to 450°.
2. Line a rimmed baking sheet with foil; place a wire rack on pan. Coat rack with cooking spray. Place 1 chicken, breast side down, on a cutting board. Using kitchen shears, cut along either side of backbone; discard bone. Turn chicken over; press down on thighs and wings with the heel of your hand. Arrange chicken, breast side up, on rack. Repeat with remaining chicken.
3. Starting at the neck of 1 chicken, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat. Combine oil, sage, rind, ½ teaspoon pepper, ½ teaspoon salt, and garlic. Rub sage mixture under loosened skin, over flesh. (Do not season other chicken.) Add ¾ cup water to pan. Bake chickens at 450° for 40 minutes or until a thermometer inserted into the thickest part of thigh registers 165°. Let stand 10 minutes. Remove skin from both chickens; discard. Sprinkle unseasoned chicken with ½ teaspoon pepper and remaining ½ teaspoon salt. Carve both chickens. When cool, shred unseasoned chicken, keeping light and dark meat separate. Reserve shredded chicken for Recipes 2 and 3.
4. Combine remaining ¼ teaspoon pepper, remaining 2 tablespoons hot water, mayonnaise, juice, and anchovy paste in a large bowl. Add radicchio and kale; toss. Sprinkle with Parmesan. Serve with chicken.
SERVES 4 (serving size: 1 breast half or 1 leg quarter and about 1½ cups salad)
CALORIES 412; FAT 21g (sat 5.1g, mono 9.5g, poly 4g); PROTEIN 48g; CARB 6g; sugars 0g (est. added sugars 0g); FIBER 1g; CHOL 144mg; IRON 3mg; SODIUM 589mg; CALC 164mg
Thai Green Curry Chicken
Hands-on: 16 min.
Total: 28 min.
2 tablespoons green curry paste
1 tablespoon grated peeled fresh ginger
2 teaspoons fish sauce
1 (14-ounce) can light coconut milk
¾ cup shredded dark meat chicken from Recipe 1
½ cup shredded chicken breast from Recipe 1
1 tablespoon fresh lime juice
1 tablespoon sesame oil
3 cups sliced baby bok choy
1 cup sliced red bell pepper
1 garlic clove, minced
5 ounces uncooked wide brown rice noodles
½ cup cilantro leaves
4 lime wedges
1. Combine first 4 ingredients in a saucepan over medium-high heat. Bring to a boil; reduce heat and simmer 15 minutes. Stir in chicken; cook 5 minutes. Stir in lime juice.
2. Heat oil in a skillet over medium-high heat. Add bok choy and pepper; sauté 2 minutes. Add garlic; cook 30 seconds. Prepare noodles according to package directions; drain. Divide noodles among 4 bowls; top each with ½ cup chicken and ½ cup vegetables. Top with cilantro. Serve lime wedges.
SERVES 4
CALORIES 254; FAT 7.6g (sat 2.5g, mono 2.3g, poly 1.9g); PROTEIN 13g; CARB 34g; FIBER 4g; sugars 2g (est. added sugars 0g); CHOL 41mg; IRON 1mg; SODIUM 431mg; CALC 53mg
Chicken Tinga Tacos
Hands-on: 18 min.
Total: 24 min.
1 tablespoon olive oil
1 cup chopped onion
2 garlic cloves, minced
1 tablespoon fresh oregano
½ teaspoon ground cumin
1 small chipotle chile, canned in adobo sauce
¾ cup chopped tomato
¼ cup unsalted chicken stock
1 tablespoon adobo sauce
2 cups shredded chicken breast from Recipe 1
1 cup shredded dark meat chicken from Recipe 1
¼ teaspoon kosher salt
8 (6-inch) corn tortillas, warmed
¼ cup reduced-fat sour cream
½ cup fresh cilantro leaves
1 ripe peeled avocado, sliced
1 ounce queso fresco, crumbled
4 lime wedges
1. Heat a large skillet over medium heat. Add oil; swirl to coat. Add onion and garlic; sauté 4 minutes. Add oregano, cumin, and chile; cook 1 minute. Add tomato, stock, and adobo; bring to a simmer. Cook 7 minutes. Place tomato mixture in a blender. Remove center piece of blender lid; secure lid on blender, and cover opening with a towel. Blend until smooth. Return sauce to pan over low heat. Stir in chicken and salt; cook 1 minute or until chicken is heated through. Divide chicken mixture among tortillas. Top filled tortillas evenly with sour cream, cilantro, avocado, and cheese. Serve with lime wedges.
SERVES 4 (serving size: 2 tacos)
CALORIES 402; FAT 18g (sat 4.6g, mono 8.8g, poly 2.6g); PROTEIN 30g; CARB 33g; FIBER 8g; sugars 4g (est. added sugars 0g); CHOL 99mg; IRON 2mg; SODIUM 502mg; CALC 131mg
RISOTTO
Stir up a big batch of creamy risotto tonight; then transform it into crispy cakes and spicy sausage soup during the week. Day 1: Sweet Onion Risotto with Sautéed Kale / Day 2: Cauliflower Risotto Cakes / Day 3: Italian Wedding Risotto Soup
Sweet Onion Risotto with Sautéed Kale
Hands-on: 55 min.
Total: 1 hr. 15 min.
Using short-grain brown rice instead of Arborio gives the risotto a pleasant heartiness and a dose of whole grains without losing the creamy goodness of the classic Italian dish.
3 cups water
2¼ cups uncooked short-grain brown rice
3 cups unsalted chicken stock (such as Swanson)
¼ cup olive oil, divided
3 cups chopped sweet onion
3 tablespoons chopped garlic
1 cup dry white wine
⅝ teaspoon kosher salt, divided
⅝ teaspoon black pepper, divided
2 ounces shredded Gruyère cheese (about ½ cup)
3½ cups chopped lacinato kale
¼ cup golden raisins
¼ cup chopped pecans, toasted
1 teaspoon white vinegar
1. Combine 3 cups water and rice in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Drain rice in a colander over a bowl, reserving 1⅓ cups cooking liquid. Combine 1⅓ cups cooking liquid and stock in a medium saucepan over medium heat; bring to a simmer. Reduce heat to low; keep warm.
2. Heat a large Dutch oven over medium-high heat. Add 3½ tablespoons oil; swirl to coat. Add onion and garlic to pan; sauté 8 minutes. Add rice to pan; cook 4 minutes, stirring occasionally. Add wine; cook 2 minutes or until liquid almost evaporates, stirring constantly. Reduce heat to medium-low. Add ½ cup stock mixture to pan; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining stock mixture, ¼ cup at a time, stirring almost constantly until each portion is absorbed before adding the next (about 30 minutes). Reserve 3 cups risotto for Recipes 2 and 3. Stir ½ teaspoon salt, ½ teaspoon pepper, and cheese into remaining 3½ cups risotto.
3. Heat a large skillet over medium-high heat. Add remaining 1½ teaspoons oil to pan; swirl to coat. Add kale to pan; cook 3 minutes or until kale is slightly wilted. Stir in remaining ⅛ teaspoon salt, remaining ⅛ teaspoon pepper, golden raisins, toasted pecans, and vinegar; sauté for 1 minute. Top risotto with the kale mixture.
SERVES 4 (serving size: about ¾ cup risotto and ½ cup kale mixture)
CALORIES 396; FAT 17g (sat 4.2g, mono 9g, poly 3g); PROTEIN 12g; CARB 50g; FIBER 5g; SUGARS 8g (est. added sugars 0g); CHOL 16mg; IRON 2mg; SODIUM 413mg; CALC 267mg
Cauliflower Risotto Cakes
Hands-on: 20 min.
Total: 40 min.
Transform leftover risotto into these crispy cauliflower cakes. Top with a dollop of chive dipping sauce.
1 pound cauliflower florets
1½ cups prepared risotto from Recipe 1
⅔ cup panko (Japanese breadcrumbs)
¼ cup chopped fresh flat-leaf parsley
½ teaspoon kosher salt
½ teaspoon black pepper
2 ounces fontina cheese, shredded (about ½ cup)
1 large egg
2 tablespoons olive oil, divided
2 tablespoons canola mayonnaise
1 tablespoon fresh lemon juice
2 teaspoons minced fresh chives
1 garlic clove, minced
1. Preheat oven to 350°.
2. Pulse cauliflower florets in a food processor until finely chopped. Spread on a baking sheet; bake at 350° for 20 minutes, stirring occasionally. Combine cauliflower, prepared risotto, panko, parsley, salt, pepper, fontina cheese, and egg; shape into 8 (3-inch) patties.
3. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add 4 patties to pan; cook 3 minutes on each side. Remove from pan. Repeat procedure with 1 tablespoon olive oil and remaining 4 patties. Combine mayonnaise, lemon juice, chives, and minced garlic. Serve with patties.
SERVES 4 (serving size: 2 patties and about 2 teaspoons sauce)
CALORIES 315; FAT 17g (sat 4.5g, mono 9.3g, poly 2.3g); PROTEIN 11g; CARB 29g; FIBER 4g; SUGARS 4g (est. added sugars 0g); CHOL 63mg; IRON 1mg; SODIUM 506mg; CALC 133mg
Italian Wedding Risotto Soup
Hands-on: 28 min.
Total: 28 min.
Mix up traditional Italian wedding soup by substituting risotto for orzo.
6 ounces bulk sweet Italian sausage
1 tablespoon canola oil
½ cup minced shallots
1 tablespoon minced fresh garlic
¼ teaspoon crushed red pepper
4 cups unsalted chicken stock
1½ cups prepared risotto from Recipe 1
1 cup chopped escarole
¼ teaspoon kosher salt
1 ounce shaved Parmesan cheese (about ¼ cup)
1. Divide and shape sausage into 26 balls (about 1 teaspoon each).
2. Heat a large Dutch oven over medium heat. Add oil; swirl. Add minced shallots, minced garlic, and crushed red pepper; sauté 5 minutes. Add chicken stock; bring to a boil. Add sausage and prepared risotto; reduce heat, and simmer 5 minutes. Stir in escarole and salt; cook 2 minutes. Divide among 4 bowls; top with shaved Parmesan cheese.
SERVES 4 (serving size: about 1½ cups)
CALORIES 330; FAT 19g (sat 5.6g, mono 9.3g, poly 3g); PROTEIN 17g; CARB 21g; FIBER 2g; SUGARS 4g (est. added sugars 1g); CHOL 37mg; IRON 2mg; SODIUM 651mg; CALC 135mg
ROASTED VEGETABLES
Roast an extra pan of vegetables tonight, and enjoy as a fall side, a calzone filling, and a creamy soup during the week. Day 1: Mustard-Glazed Chicken with Roasted Vegetables / Day 2: Roasted Vegetable and Spinach Turnovers / Day 3: Roasted Vegetable Soup
Mustard-Glazed Chicken with Roasted Vegetables
Hands-on: 45 min.
Total: 55 min.
Preheating the pans before roasting allows the vegetables to caramelize as they cook through instead of being too pale or burned.
6 cups cubed peeled butternut squash (about 3 pounds)
3 medium carrots, peeled and cut into ½-inch pieces (about 1 cup)
2 parsnips, peeled and cut into ½-inch pieces (about 2½ cups)
2 small red onions, cut into 1-inch wedges
1 medium sweet potato, peeled and cut into ½-inch pieces (about 2 cups)
¼ cup extra-virgin olive oil, divided
1 tablespoon minced fresh rosemary
¾ teaspoon kosher salt, divided
¾ teaspoon pepper, divided
4 (6-ounce) skinless, boneless chicken breast halves
½ cup unsalted chicken stock
¼ cup dry white wine
2 tablespoons whole-grain mustard
2 teaspoons honey
1. Place 2 baking sheets in oven. Preheat oven to 425° (leave pans in oven as it preheats).
2. Combine first 5 ingredients in a large bowl. Add 3 tablespoons oil, rosemary, ½ teaspoon kosher salt, and ½ teaspoon pepper; toss. Arrange vegetables on preheated baking sheets. Bake at 425° for 30 minutes or until lightly browned, stirring after 15 minutes. Cool slightly; reserve 6 cups vegetables for Recipes 2 and 3.
3. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Sprinkle chicken with remaining ¼ teaspoon salt and ¼ teaspoon pepper; cook 5 minutes on each side or until done. Remove chicken from pan. Add stock and wine to pan; cook 2 minutes. Stir in mustard and honey. Add chicken, turning to coat. Serve with remaining 2 cups vegetable mixture.
SERVES 4 (serving size: 1 chicken breast half and ½ cup vegetable mixture)
CALORIES 342; FAT 10.5g (sat 1.8g, mono 5.7g, poly 1.4g); PROTEIN 38g; CARB 20g; FIBER 3g; SUGARS 7g (est. added sugars 3g); CHOL 109mg; IRON 1mg; SODIUM 596mg; CALC 57mg
Roasted Vegetable and Spinach Turnovers
Hands-on: 20 min.
Total: 40 min.
A roasted root vegetable side becomes the primary filling for cheesy vegetarian calzones. Add any other veg you like.
1 teaspoon olive oil
2 teaspoons minced fresh garlic
¼ teaspoon crushed red pepper
5 cups baby spinach
2 cups vegetable mixture from Recipe 1
1 (11-ounce) package refrigerated French bread dough
1 ounce ⅓-less-fat cream cheese, diced
Cooking spray
1 ounce shredded part-skim mozzarella cheese
¼ teaspoon freshly ground black pepper
1. Preheat oven to 400°.
2. Heat olive oil in a large skillet over medium heat; swirl. Add garlic and crushed red pepper; sauté 30 seconds. Stir in spinach until wilted. Stir in vegetable mixture.
3. Divide French bread dough into 4 portions; roll each dough portion into a 6 x 3–inch rectangle. Place ½ cup vegetable mixture on each rectangle; top each with ¼ ounce diced cream cheese. Fold dough over filling; crimp to seal. Arrange turnovers on a parchment paper–lined baking sheet; coat paper with cooking spray. Sprinkle with mozzarella cheese and black pepper. Bake at 400° for 20 minutes.
SERVES 4 (serving size: 1 turnover)
CALORIES 329; FAT 9.4g (sat 3.3g, mono 2.7g, poly 0.5g); PROTEIN 10g; CARB 56g; FIBER 6g; SUGARS 7g (est. added sugars 3g); CHOL 11mg; IRON 4mg; SODIUM 612mg; CALC 74mg
Roasted Vegetable Soup
Hands-on: 20 min.
Total: 20 min.
A creamy, comforting soup is just minutes away when the vegetables are already cooked and ready to go.
4 cups unsalted chicken stock (such as Swanson)
4 cups vegetable mixture from Recipe 1
⅓ cup light sour cream
2 teaspoons cider vinegar
¼ teaspoon kosher salt
⅛ teaspoon ground red pepper
⅛ teaspoon ground nutmeg
4 bacon slices, cooked and crumbled
4 teaspoons chopped fresh flat-leaf parsley
1. Bring chicken stock to a simmer in a large saucepan over medium heat. Place vegetable mixture in the bowl of a food processor. Add stock, 1 cup at a time, processing after each addition until smooth. Add soup to pan; simmer 2 minutes. Stir in sour cream, cider vinegar, salt, ground red pepper, and nutmeg. Place 1½ cups soup in each of 4 bowls; top each serving with 1 cooked and crumbled bacon slice and 1 teaspoon chopped parsley.
SERVES 4
CALORIES 259; FAT 10.3g (sat 3g, mono 5.6g, poly 1g); PROTEIN 11g; CARB 33g; FIBER 6g; SUGARS 8g (est. added sugars 0g); CHOL 14mg; IRON 2mg; SODIUM 576mg; CALC 141mg
BEEF POT ROAST
Start with a true Sunday roast tonight, and then use the beef and rich gravy for spicy enchiladas and over-stuffed Italian subs. Day 1: Traditional Beef Pot Roast with Carrots / Day 2: Beef and Cheddar Enchiladas / Day 3: Italian-Style Subs with Pepperoncini
Traditional Beef Pot Roast with Carrots
Hands-on: 42 min.
Total: 3 hr. 42 min.
Serve over mashed potatoes or egg noodles to sop up the rich gravy. A side of sautéed or steamed green beans or Brussels sprouts can round out the meal.
1 (4-pound) boneless beef chuck roast, trimmed and halved
2 teaspoons freshly ground black pepper
¾ teaspoon kosher salt
2 teaspoons canola oil
2 tablespoons tomato paste
12 garlic cloves, peeled
1½ cups dry red wine
2 cups unsalted beef stock (such as Swanson)
1 tablespoon all-purpose flour
1 teaspoon sugar
1 (28.46-ounce) container chopped tomatoes (such as Pomì)
2 teaspoons finely chopped fresh rosemary
4 medium carrots, cut diagonally into 2-inch pieces
4 fresh thyme sprigs
1 large red onion, cut into 8 wedges
1 bay leaf
1. Preheat oven to 300°.
2. Sprinkle beef with pepper and salt; rub evenly with oil. Heat a large Dutch oven over medium-high heat. Add beef to pan; cook 7 minutes on each side or until browned. Remove beef from pan.
3. Add tomato paste and garlic to pan; cook 1½ minutes, stirring frequently. Add red wine to pan; bring to a boil. Cook 6 minutes or until liquid almost evaporates, stirring frequently. Combine stock and flour in a bowl, stirring with a whisk. Add stock mixture, sugar, and tomatoes to pan; bring to a boil. Return beef to pan. Add rosemary, carrots, thyme, onion, and bay leaf to pan. Bake, covered, at 300° for 3 hours or until beef is tender when pierced with a fork.
4. Remove thyme sprigs and bay leaf from pan; discard. Place beef, carrots, and onions on a platter, and cover with foil. Bring the sauce to a boil over medium-high heat; cook for 5 minutes or until reduced to about 3 cups.
5. Cut 12 ounces beef (about one-third of the roast) into large pieces. Shred the remaining beef; reserve shredded beef for Recipes 2 and 3. Reserve 2 cups of the sauce for Recipes 2 and 3. Serve 12 ounces beef pieces with 1 cup sauce, carrots, and onions.
SERVES 4 (serving size: about 3 ounces meat, ¾ cup vegetables, and about ¼ cup sauce)
CALORIES 259; FAT 5.2g (sat 1.7g, mono 2.2g, poly 0.5g); PROTEIN 26g; CARB 22g; FIBER 5g; SUGARS 7g (est. added sugars 0g); CHOL 68mg; IRON 3mg; SODIUM 278mg; CALC 65mg
Beef and Cheddar Enchiladas
Hands-on: 25 min.
Total: 55 min.
The decadent beef roast fills enchiladas in this unique Tex-Mex dish.
2 teaspoons canola oil
1 cup chopped onion
1 tablespoon minced fresh garlic
1 tablespoon chopped chipotle chiles in adobo sauce
1½ cups chopped tomato, divided
⅓ cup chopped cilantro stems
12 ounces shredded pot roast from Recipe 1
1 cup sauce from Recipe 1
4 light flour tortillas (such as La Tortilla Factory)
Cooking spray
1.5 ounces shredded reduced-fat cheddar cheese (about ⅓ cup)
¼ cup cilantro leaves
1. Preheat oven to 350°.
2. Heat canola oil in a large skillet over medium heat. Add onion; sauté 2 minutes. Add garlic and chipotle chiles; cook 2 minutes. Add 1 cup chopped tomato and chopped cilantro stems; cook 2 minutes. Add shredded pot roast and sauce; cover and simmer 5 minutes. Divide beef mixture among tortillas; place, seam side down, in an 11 x 7–inch baking dish coated with cooking spray. Pour ½ cup sauce over tortillas; sprinkle with cheese. Cover; bake at 350° for 30 minutes. Turn broiler to high. Broil, uncovered, 2 minutes. Top with remaining ½ cup chopped tomato and cilantro leaves.
SERVES 4 (serving size: 1 enchilada)
CALORIES 374; FAT 11.6g (sat 4.1g, mono 4.2g, poly 1.2g); PROTEIN 33g; CARB 34g; FIBER 10g; SUGARS 5g (est. added sugars 0g); CHOL 73mg; IRON 3mg; SODIUM 591mg; CALC 144mg
Italian-Style Subs with Pepperoncini
Hands-on: 16 min.
Total: 20 min.
Enjoy the flavors of Italy with a sub. This mouthwatering medley comes in at only 370 calories. Go ahead—treat yourself.
10 ounces shredded pot roast from Recipe 1
½ cup sauce from Recipe 1
1½ teaspoons olive oil
2 cups sliced red and yellow bell peppers
1 cup sliced onion
1 (10-ounce) loaf French bread
4 sliced pepperoncini peppers
2 ounces sliced provolone cheese
1. Preheat broiler to high.
2. Combine shredded pot roast and sauce; cover and microwave at HIGH 1½ minutes. Heat olive oil in a skillet over medium heat. Add sliced bell peppers and onion; sauté 6 minutes.
3. Halve French bread loaf lengthwise, cutting to, but not through, other side. Hollow out bread, leaving a ½-inch-thick shell. Stuff with beef, onion mixture, pepperoncini peppers, and provolone cheese. Cut into fourths; place on a baking sheet. Broil 1½ minutes or until cheese melts.
SERVES 4 (serving size: 1 sandwich)
CALORIES 370; FAT 10.2g (sat 4.1g, mono 4.1g, poly 1g); PROTEIN 28g; CARB 40g; FIBER 3g; SUGARS 5g (est. added sugars 2g); CHOL 57mg; IRON 4mg; SODIUM 650mg; CALC 156mg
POACHED CHICKEN
One beautifully poached bird and the rich, golden poaching liquid, cleverly divided, feed a family of 4 for 3 nights. Day 1: Chicken and Mushroom Stroganoff / Day 2: Shredded Chicken Tortilla Soup / Day 3: Chicken Salad with Bok Choy, Almonds, and Apricots
Chicken and Mushroom Stroganoff
Hands-on: 45 min.
Total: 3 hr. 15 min.
Instead of tarragon, you can substitute fresh parsley.
1 (4.5-pound) whole chicken
3 quarts water (12 cups)
2 teaspoons black peppercorns
8 garlic cloves, crushed
3 celery stalks, cut into 2-inch pieces
2 carrots, cut into 2-inch pieces
1 medium yellow onion, quartered
1 (1-inch) piece fresh ginger, sliced
7 ounces uncooked fettuccine
2 teaspoons olive oil
⅓ cup chopped shallots
¾ teaspoon kosher salt, divided
1 (8-ounce) package sliced cremini mushrooms
2 teaspoons all-purpose flour
½ cup dry white wine
⅓ cup crème fraîche
1 tablespoon chopped fresh tarragon, divided
¼ teaspoon freshly ground black pepper
Tarragon sprigs
1. Place first 8 ingredients in a large stockpot; bring to a boil. Reduce heat; cover and simmer 45 minutes or until chicken is done. Place chicken on a cutting board; cool. Remove solids with a slotted spoon, reserving liquid; discard solids.
2. Remove skin from chicken; discard skin. Remove breast halves and leg and thigh meat; reserve bones. Shred 1 chicken breast half and dark meat chicken; reserve for Recipes 2 and 3. Add bones to pan; simmer, uncovered, 1½ hours, skimming surface occasionally. Discard bones. Bring stock to a boil; cook 12 minutes or until reduced to 4½ cups.
3. Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving ⅓ cup cooking liquid.
4. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add shallots; sauté 1 minute. Add ¼ teaspoon salt and mushrooms; cook 4 minutes. Sprinkle flour over pan; cook 1 minute, stirring constantly. Add wine; cook 1 minute. Add ½ cup stock (reserve remaining 4 cups for Recipe 2) and reserved ⅓ cup pasta cooking liquid; simmer 2 minutes. Cut remaining breast half into ½-inch pieces. Stir chicken pieces, ½ teaspoon salt, crème fraîche, chopped tarragon, ground pepper, and pasta into mushroom mixture. Garnish with tarragon sprigs.
SERVES 4 (serving size: about 1 cup)
CALORIES 408; FAT 11.9g (sat 5.3g, mono 4.4g, poly 1.3g); PROTEIN 25g; CARB 42g; FIBER 2g; SUGARS 4g (est. added sugars 0g); CHOL 61mg; IRON 2mg; SODIUM 425mg; CALC 31mg
Shredded Chicken Tortilla Soup
Hands-on: 28 min.
Total: 35 min.
Use the tender poached chicken for this quick tortilla soup topped with tortilla strips, avocado, cilantro, and lime wedges.
1 (6-inch) corn tortilla
Cooking spray
5 teaspoons canola oil
1½ cups chopped zucchini
1 cup chopped onion
¼ cup chopped fresh cilantro
1 tablespoon chopped jalapeño
⅝ teaspoon kosher salt, divided
2 garlic cloves, minced
2 bay leaves
1½ tablespoons chili powder
1 tablespoon ground cumin
4 cups stock from Recipe 1
1 (14.5-ounce) can unsalted fire-roasted diced tomatoes
¾ cup rinsed and drained canned unsalted black beans
8 ounces chicken breast and dark meat from Recipe 1
½ cup sliced avocado
½ cup cilantro leaves
4 lime wedges
1. Preheat oven to 375°.
2. Cut tortilla into ½-inch strips; coat with cooking spray. Bake at 375° for 10 minutes.
3. Heat oil in a large Dutch oven over medium heat. Add zucchini, onion, chopped cilantro, jalapeño, ⅛ teaspoon kosher salt, garlic, and bay leaves; cook 7 minutes. Stir in chili powder and cumin. Add stock and diced tomatoes; bring to a boil. Add black beans, remaining ½ teaspoon salt, and chicken; simmer 5 minutes. Divide soup evenly among 4 bowls; top evenly with tortilla strips, avocado, cilantro leaves, and lime wedges.
SERVES 4 (serving size: about 2 cups)
CALORIES 322; FAT 13.3g (sat 2g, mono 6.8g, poly 3.1g); PROTEIN 27g; CARB 24g; FIBER 7g; SUGARS 7g (est. added sugars 0g); CHOL 50mg; IRON 3mg; SODIUM 555mg; CALC 95mg
Chicken Salad with Bok Choy, Almonds, and Apricots
Hands-on: 10 min.
Total: 10 min.
Fresh bok choy and radishes add lovely crunch to this creamy chicken salad.
⅓ cup canola mayonnaise
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
1½ teaspoons distilled white vinegar
1 teaspoon grated peeled fresh ginger
½ teaspoon kosher salt
¼ teaspoon sugar
⅛ teaspoon freshly ground black pepper
6 cups sliced baby bok choy
1 cup sliced radishes
⅓ cup chopped dried apricots
¼ cup toasted slivered almonds
6 ounces dark meat chicken from Recipe 1
3 ounces chicken breast from Recipe 1
1. Combine first 8 ingredients in a large bowl. Add remaining ingredients; toss to combine.
SERVES 4 (serving size: about 2 cups)
CALORIES 260; FAT 13.5g (sat 1.6g, mono 7g, poly 3.9g); PROTEIN 22g; CARB 13g; FIBER 3g; SUGARS 9g (est. added sugars 0g); CHOL 58mg; IRON 2mg; SODIUM 519mg; CALC 153mg
CHILE-GARLIC SHRIMP
One batch of shrimp yields enough for 3 meals: a Thai sauté, cool Mexican salad cups, and a Chinese stir-fry. Day 1: Chile-Garlic Shrimp with Coconut Rice and Snap Peas / Day 2: Chipotle Shrimp Lettuce Wraps / Day 3: Chile-Garlic Shrimp and Noodle Stir-Fry
Chile-Garlic Shrimp with Coconut Rice and Snap Peas
Hands-on: 25 min.
Total: 25 min.
Shrimp cook quickly (under 5 minutes), and a big batch takes just a couple of minutes more than a small one. Reheat for just a minute, or the shrimp may become rubbery. For even more coconut flavor, replace the ¼ cup water in the rice mixture with coconut water.
2½ teaspoons canola oil, divided
1 teaspoon minced peeled fresh ginger
1 cup uncooked jasmine rice
¾ teaspoon kosher salt, divided
1 cup plus 3 tablespoons light coconut milk, divided
¼ cup water
¼ cup chopped fresh cilantro
2½ pounds medium shrimp, peeled and deveined (about 70)
2 tablespoons chopped garlic
2 tablespoons brown sugar
2 tablespoons olive oil
2 teaspoons sambal oelek (ground fresh chile paste)
1 tablespoon grated lime rind
12 ounces sugar snap peas, trimmed
1. Heat a small saucepan over medium-high heat. Add 1 teaspoon canola oil; swirl to coat. Add minced ginger; sauté 30 seconds. Add rice and ¼ teaspoon salt; cook 1 minute, stirring to coat. Add 1 cup coconut milk and ¼ cup water to pan; bring to a boil. Cover, reduce heat to medium-low, and simmer 15 minutes or until liquid is absorbed. Fluff rice with a fork. Stir in chopped cilantro.
2. Combine ⅜ teaspoon salt, shrimp, garlic, brown sugar, olive oil, and sambal oelek in a large bowl, stirring well to coat shrimp. Heat a large nonstick skillet over medium-high heat. Add half of shrimp to pan; cook 1½ minutes on each side or until just cooked through. Place cooked shrimp in a large bowl. Repeat procedure with remaining shrimp. Return cooked shrimp to pan. Stir in remaining 3 tablespoons coconut milk and lime rind, and cook 30 seconds, stirring frequently. Remove shrimp mixture from pan. Reserve 4 cups (about 45 shrimp) for Recipes 2 and 3.
3. Bring a large saucepan filled with water to a boil. Add sugar snap peas; cook 3 minutes or until crisp-tender. Drain. Combine cooked snap peas, remaining 1½ teaspoons canola oil, and remaining ⅛ teaspoon salt in a bowl; toss to coat. Serve snap peas with rice and remaining 2 cups shrimp mixture.
SERVES 4 (serving size: about ¾ cup rice, 6 shrimp, and about ½ cup snap peas)
CALORIES 328; FAT 7g (sat 1.3g, mono 3.6g, poly 1.3g); PROTEIN 18g; CARB 47g; FIBER 3g; SUGARS 6g (est. added sugars 2g); CHOL 119mg; IRON 2mg; SODIUM 404mg; CALC 112mg
Chipotle Shrimp Lettuce Wraps
Hands-on: 22 min.
Total: 22 min.
2 cups shrimp mixture (about 24 shrimp) from Recipe 1
⅓ cup chopped English cucumber
⅓ cup chopped red bell pepper
¼ cup plain fat-free Greek yogurt
1 teaspoon minced chipotle chiles in adobo sauce
¼ teaspoon kosher salt
2 ripe avocados, peeled and chopped
¼ cup unsalted pumpkinseed kernels
8 butter lettuce leaves
4 lime wedges
1. Coarsely chop shrimp mixture. Combine shrimp, cucumber, and bell pepper in a medium bowl. Combine yogurt, minced chipotle chiles, and salt in a small bowl, stirring with a whisk. Add yogurt mixture to shrimp mixture; stir to combine. Fold in chopped avocado.
2. Heat a small dry skillet over medium-high heat. Add pumpkinseed kernels to pan; sauté 4 minutes or until toasted. Arrange lettuce leaves on a platter. Divide shrimp mixture among lettuce leaves; sprinkle evenly with toasted pumpkinseed kernels. Serve with lime wedges.
SERVES 4 (serving size: 2 wraps)
CALORIES 251; FAT 14.6g (sat 2.1g, mono 8.6g, poly 2g); PROTEIN 17g; CARB 16g; FIBER 6g; SUGARS 4g (est. added sugars 2g); CHOL 119mg; IRON 1mg; SODIUM 365mg; CALC 83mg
Chile-Garlic Shrimp and Noodle Stir-Fry
Hands-on: 18 min.
Total: 18 min.
This colorful stir-fry makes a healthy and delicious weeknight dinner.
6 ounces brown rice noodles
2 tablespoons rice vinegar
1½ tablespoons lower-sodium soy sauce
1 tablespoon honey
1 teaspoon fish sauce
½ teaspoon cornstarch
2 cups shrimp mixture from Recipe 1
1½ teaspoons canola oil
⅓ cup unsalted cashews
3 garlic cloves, crushed
½ jalapeño pepper, sliced
1 tablespoon canola oil
½ cup julienne-cut carrots
1 cup (2-inch) slices green onions
1 cup sliced red bell pepper
6 ounces baby spinach
1. Boil rice noodles until done. Drain; rinse with cold water. Drain.
2. Combine vinegar, soy sauce, honey, fish sauce, and cornstarch; add shrimp mixture, and toss to coat. Heat 1½ teaspoons oil in a large skillet over high heat. Add cashews, garlic, and jalapeño; stir-fry 30 seconds. Remove mixture from pan. Add 1 tablespoon oil to pan. Add carrots, onions, and bell pepper; stir-fry 3 minutes. Add noodles, cashew mixture, shrimp mixture, and spinach; cook 1½ minutes, stirring occasionally.
SERVES 4 (serving size: about 1½ cups)
CALORIES 424; FAT 14g (sat 1.9g, mono 8.2g, poly 2.8g); PROTEIN 19g; CARB 57g; FIBER 5g; SUGARS 9g (est. added sugars 7g); CHOL 119mg; IRON 4mg; SODIUM 613mg; CALC 118mg
WHEAT BERRIES
Cook a big batch of grains for a side tonight plus 2 more veggie-packed meals during the week. Day 1: Grilled Chipotle Chicken Breasts with Herbed Wheat Berry and Roasted Tomato Salad / Day 2: Wheat Berry and Vegetable Sauté / Day 3: Wheat Berry, Spinach, and Strawberry Salad
Grilled Chipotle Chicken Breasts with Herbed Wheat Berry and Roasted Tomato Salad
Hands-on: 25 min.
Total: 1 hr. 25 min.
You could also substitute cooked farro or barley for the wheat berries.
1 pint grape tomatoes, halved
Cooking spray
1½ cups chopped fresh flat-leaf parsley
1 cup chopped fresh basil
8 cups water
2½ cups uncooked hard winter wheat berries
3½ tablespoons extra-virgin olive oil, divided
3 tablespoons white wine vinegar
1¾ teaspoons kosher salt, divided
1 teaspoon freshly ground black pepper
1 (7-ounce) can chipotle chiles in adobo sauce
1 teaspoon honey
4 (6-ounce) skinless, boneless chicken breast halves
4 lime wedges
1. Preheat oven to 350°.
2. Arrange tomatoes in a single layer on a jelly-roll pan coated with cooking spray. Bake at 350° for 45 minutes or until tomatoes are wrinkled and tender.
3. Combine parsley and basil in a small bowl. Reserve 1½ cups of the herb mixture for Recipes 2 and 3.
4. Bring 8 cups water and wheat berries to a boil in a saucepan over high heat. Reduce heat, and simmer 45 minutes or until wheat berries are tender but still chewy. Drain; rinse with cold water. Drain. Combine wheat berries, 3 tablespoons oil, vinegar, 1½ teaspoons salt, and pepper in a large bowl; toss. Reserve 3½ cups wheat berry mixture for Recipes 2 and 3. Add tomatoes and remaining 1 cup herb mixture to remaining 1½ cups wheat berry mixture; toss well to combine.
5. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove 4 teaspoons adobo sauce and 1 chile from can of chiles. Chop chile. Reserve remaining chiles and sauce for another use. Combine remaining 1½ teaspoons oil, remaining ¼ teaspoon salt, adobo sauce, chopped chile, and honey in a medium bowl. Add chicken, and toss to coat. Add chicken to pan; grill 5 minutes on each side or until done. Serve with wheat berry salad and lime wedges.
SERVES 4 (serving size: 1 chicken breast half and about ¾ cup wheat berry salad)
CALORIES 410; FAT 10.4g (sat 1.7g, mono 5.1g, poly 1.3g); PROTEIN 42g; CARB 37g; FIBER 8g; SUGARS 4g (est. added sugars 1g); CHOL 109mg; IRON 3mg; SODIUM 670mg; CALC 59mg
Wheat Berry and Vegetable Sauté
Hands-on: 20 min.
Total: 20 min.
Wheat berries may seem too hearty, but they make a colorful, wonderfully textured side once seasonal veggies are added.
1 cup chopped onion
1 tablespoon olive oil
1½ cups chopped zucchini
1 cup corn kernels
1 cup chopped yellow squash
1 cup chopped red bell pepper
2 cups wheat berries from Recipe 1
¾ cup herb mixture from Recipe 1, divided
1 tablespoon unsalted butter
¼ teaspoon kosher salt
¼ teaspoon black pepper
1 (14.5-ounce) can unsalted navy beans, rinsed and drained
2 tablespoons shaved Parmesan
1. Sauté onion in olive oil in a large skillet over medium heat 4 minutes. Add zucchini, corn kernels, yellow squash, and bell pepper; cook 5 minutes. Add wheat berry mixture, ½ cup herb mixture, butter, salt, pepper, and beans; cook 2 minutes. Place 1¾ cups vegetable mixture in each of 4 bowls; top evenly with remaining ¼ cup herb mixture and shaved Parmesan.
SERVES 4
CALORIES 416; FAT 13.3g (sat 3.6g, mono 7.1g, poly 1.2g); PROTEIN 14g; CARB 64g; FIBER 13g; SUGARS 7g (est. added sugars 0g); CHOL 10mg; IRON 5mg; SODIUM 503mg; CALC 134mg
Wheat Berry, Spinach, and Strawberry Salad
Hands-on: 10 min.
Total: 10 min.
This super spinach salad is topped with strawberries, wheat berry mixture, feta cheese, balsamic vinegar, and more.
1 tablespoon butter
⅓ cup sliced almonds
1½ cups wheat berry mixture from Recipe 1
1.5 ounces crumbled feta cheese (about ⅓ cup)
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
¼ teaspoon kosher salt
¼ teaspoon black pepper
6 cups fresh baby spinach
¾ cup herb mixture from Recipe 1
¼ cup halved strawberries
1. Melt butter in a large skillet over medium-high heat. Add almonds; cook 1 minute, stirring constantly. Remove pan from heat; stir in wheat berry mixture and feta cheese. Combine olive oil, vinegar, salt, and pepper in a large bowl. Stir in spinach and herb mixture. Divide spinach mixture evenly among 4 plates; top evenly with wheat berry mixture and strawberries.
SERVES 4 (serving size: about 2 cups spinach mixture and ⅓ cup wheat berry mixture)
CALORIES 352; FAT 19.7g (sat 5.1g, mono 11.1g, poly 2.2g); PROTEIN 10g; CARB 37g; FIBER 8g; SUGARS 2g (est. added sugars 0g); CHOL 17mg; IRON 4mg; SODIUM 574mg; CALC 134mg
GRILLED PORK TENDERLOIN
Marinate and grill an extra pork tenderloin for a main tonight, plus a noodle salad and subs during the week. Day 1: Grilled Pork Tenderloin with Orange-Sesame Asparagus and Rice / Day 2: Soba Noodle Salad with Pork, Snap Peas, and Radishes / Day 3: Pork Sandwiches with Pickled Slaw
Grilled Pork Tenderloin with Orange-Sesame Asparagus and Rice
Hands-on: 30 min.
Total: 55 min.
We slice the pork tenderloin before grilling so every serving absorbs more marinade and char from the grill. If you don’t like asparagus, you can substitute broccoli florets or snap peas.
2 (1-pound) pork tenderloins, trimmed
2 tablespoons canola oil
2 tablespoons maple syrup
1 tablespoon brown sugar
5 teaspoons lower-sodium soy sauce, divided
2 teaspoons fish sauce
1 teaspoon grated peeled fresh ginger
Cooking spray
¾ teaspoon kosher salt, divided
½ teaspoon freshly ground black pepper
1½ pounds asparagus, trimmed
2 tablespoons fresh orange juice
4 teaspoons dark sesame oil, divided
2 teaspoons honey
Dash of crushed red pepper
½ teaspoon grated orange rind
1 teaspoon toasted sesame seeds
2 cups hot cooked brown rice
½ cup chopped green onions
¼ cup chopped toasted peanuts
1. Cut each tenderloin crosswise into 12 even slices. Gently pound each slice to ½-inch thickness with a meat mallet or small heavy skillet. Combine canola oil, syrup, sugar, 2 teaspoons soy sauce, fish sauce, and ginger in a large zip-top plastic bag. Add pork to bag; seal. Refrigerate for 30 minutes.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with ¼ teaspoon salt and black pepper. Add 8 pork slices to pan; grill 90 seconds on each side. Remove pork from pan. Repeat procedure twice with remaining pork. Reserve 16 pork slices for Recipes 2 and 3.
3. Return pan to medium-high heat. Coat asparagus with cooking spray. Add half of asparagus to pan; grill 3 minutes or until crisp-tender, turning occasionally. Place asparagus in a bowl. Repeat procedure with remaining asparagus. Combine remaining 1 tablespoon soy sauce, orange juice, 2 teaspoons sesame oil, honey, and crushed red pepper in a microwave-safe bowl. Microwave at HIGH 2 minutes or until slightly thickened. Add juice mixture, ¼ teaspoon salt, and rind to asparagus; toss. Sprinkle with sesame seeds.
4. Combine remaining 2 teaspoons sesame oil, remaining ¼ teaspoon salt, rice, green onions, and peanuts in a medium bowl. Serve with remaining 8 pork slices and the asparagus mixture.
SERVES 4 (serving size: about 2 ounces pork, about ¾ cup asparagus, and ½ cup rice)
CALORIES 445; FAT 15.2g (sat 2.4g, mono 6.8g, poly 5g); PROTEIN 26g; CARB 53g; FIBER 8g; SUGARS 11g (est. added sugars 3g); CHOL 49mg; IRON 6mg; SODIUM 620mg; CALC 90mg
Soba Noodle Salad with Pork, Snap Peas, and Radishes
Hands-on: 20 min.
Total: 20 min.
6 ounces soba noodles
1½ cups diagonally sliced sugar snap peas
2½ tablespoons fresh lime juice
1 tablespoon lower-sodium soy sauce
2 teaspoons dark sesame oil
½ teaspoon sambal oelek
¼ teaspoon kosher salt
½ cup thinly sliced radishes
¼ cup chopped fresh mint
8 pork slices from Recipe 1, chopped
1. Cook soba noodles according to package directions. Add sugar snap peas during last 1 minute of cooking. Drain; rinse with cold water. Drain. Combine lime juice, soy sauce, sesame oil, sambal oelek, and salt in a large bowl. Add noodle mixture, radishes, mint, and chopped pork slices; toss gently to combine.
SERVES 4 (serving size: 1¼ cups)
CALORIES 199; FAT 6.4g (sat 1g, mono 3g, poly 1.9g); PROTEIN 19g; CARB 16g; FIBER 1g; SUGARS 5g (est. added sugars 3g); CHOL 49mg; IRON 2mg; SODIUM 529mg; CALC 31mg
Pork Sandwiches with Pickled Slaw
Hands-on: 18 min.
Total: 38 min.
¼ cup rice vinegar
¼ cup water
1 tablespoon sugar
3 cups shredded napa (Chinese) cabbage
½ cup matchstick-cut carrots
¼ cup chopped fresh cilantro
1 small seeded red chile, thinly sliced
8 pork slices from Recipe 1
1 (12-ounce) loaf French bread
¼ cup canola mayonnaise
1. Bring vinegar, ¼ cup water, and sugar to a boil in a small saucepan. Add cabbage and carrots; let stand 20 minutes. Stir in cilantro and red chile. Microwave pork slices at HIGH for 90 seconds.
2. Cut French bread loaf in half lengthwise. Hollow out top and bottom halves, leaving a 1-inch-thick shell. Top bottom half of bread with mayonnaise, pork, cabbage mixture, and top half of bread. Cut into 4 sandwiches.
SERVES 4 (serving size: 1 sandwich)
CALORIES 395; FAT 9.2g (sat 1.1g, mono 4.7g, poly 2.9g); PROTEIN 25g; CARB 52g; FIBER 4g; SUGARS 11g (est. added sugars 8g); CHOL 49mg; IRON 4mg; SODIUM 721mg; CALC 67mg