CHAPTER 4

PROTEIN-PACKED POULTRY & MEAT MAINS

◁ ONE-PAN CHICKEN PARMESAN WITH SPINACH

When I was a private chef, my employer requested a healthier version of chicken Parmesan. This recipe became one of my signature dishes and a favorite of the house. Then I super streamlined it for busy us. You can cook the whole thing in an oven-safe skillet or transfer to a baking dish. My family loves eating this with whole-grain thin spaghetti, or serve it with zoodles or extra spinach.

FOR THE SAUCE:

1 (14-ounce, or 392 g) can whole tomatoes

1/2 teaspoon salt

FOR THE CHICKEN:

1 (5-ounce, or 143 g) bag microwave-in-bag fresh baby spinach

11/2 pounds (680 g) chicken breasts or chicken breast fillets

3 tablespoons (15 g) grated Parmesan cheese

3 tablespoons (21 g) almond flour or (24 g) whole-wheat flour

1/2 teaspoon salt

Freshly ground black pepper

1/2 teaspoon dried basil

1 tablespoon (15 ml) extra-virgin olive oil

1/2 (8-ounce, or 227 g) ball fresh mozzarella cheese, sliced into 6 medallions

1/2 teaspoon salt

Preheat oven to 400°F (200°C, or gas mark 6).

TO MAKE THE SAUCE: Pulse the tomatoes and salt in a blender or food processor a couple times until it becomes a chunky sauce.

TO MAKE THE CHICKEN: Microwave the spinach in the bag according to package directions.

Halve large, thick chicken breasts with a sharp knife parallel to the cutting board to create thin fillets. Then cut the chicken into a total of 6 pieces. Pound the chicken to 1/4 inch (6 mm) in a plastic produce bag or under plastic wrap.

Combine Parmesan cheese, flour, salt, pepper, and basil in a plastic produce bag or dish. Coat the chicken in the cheese breading. Place a large skillet over medium heat and add the oil. When the oil is shimmering, add the chicken to the pan in a single layer and tightly together to cook as many pieces as possible in the first batch, pressing down the center of each piece. Cook until golden on one side, about 5 minutes. Turn off the heat and turn the chicken. Pour the tomato sauce over the chicken, then gently swirl the pan to get sauce underneath the chicken.

Gently squeeze the spinach to release water and divide spinach on top of chicken. Place mozzarella on top, and sprinkle with 1/4 teaspoon salt. Bake until the sauce is bubbling around the edges, about 10 to 15 minutes.

GO GREEN

Spinach is a cool-season crop and peaks during September and October. Warmer climates may produce spinach year-round, but yield may dip in December and January. If you love spinach like I do, cook a larger bag and plate the extras with the chicken. I also like to nibble on it as a little appetizer while I cook.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 6 SERVINGS, 1 PIECE CHICKEN EACH (WITH 1/4 CUP [62 G] SAUCE

PER SERVING: 245 CALORIES; 9 G TOTAL FAT; 4 G SATURATED FAT; 33 G PROTEIN; 7 G CARBOHYDRATE; 2 G DIETARY FIBER; 85 MG CHOLESTEROL.

TURKEY & OAT MEATBALLS WITH TOMATO & CARROT MARINARA SAUCE

Kimberly, one of my BFFs, loved this dish when I made it for her and our kids, and she couldn’t wait to get her hands on the recipe. Ask and you shall receive!

FOR THE SAUCE:

1 tablespoon (15 ml) extra-virgin olive oil

1 cup (160 g) diced onion

2 teaspoons (6 g) minced garlic

3 tablespoons (48 g) tomato paste

1 (28-ounce, or 785 g) can whole tomatoes

3/4 cup (83 g) finely shredded carrots

1 tablespoon (15 ml) red wine vinegar

1 teaspoon (7 g) honey

1 teaspoon (2 g) Italian herb seasoning

1/2 teaspoon salt

Freshly ground black pepper

FOR THE MEATBALLS:

3 tablespoons (45 ml) low-fat milk

1/3 cup (27 g) rolled oats, pulverized in food processor or with immersion blender

1 pound (455 g) lean ground turkey

1 cup (160 g) finely diced onion

1/4 cup (25 g) grated Parmesan cheese

1 large egg

2 tablespoons (12 g) Italian herb seasoning

1 tablespoon (10 g) minced garlic

1 tablespoon (15 ml) red wine vinegar

1/2 teaspoon salt

1/4 teaspoon fennel seed, pulverized in mortar and pestle or pounded in plastic bag

4 tablespoons (60 ml) extra-virgin olive oil, divided

6 cups (840 g) cooked whole-grain thin spaghetti tossed in 1 tablespoon (15 ml) extra-virgin olive oil

TO MAKE THE SAUCE: Heat a large pot over medium heat and add oil. Add onion and garlic and sauté until translucent. Add tomato paste and brown slightly, stirring occasionally, about 3 to 5 minutes. Using your hand, squeeze tomatoes over a bowl, discarding seeds, and add tomatoes to pot. Stir in remaining tomato juice from the can, along with carrots, vinegar, honey, Italian seasoning, salt, and pepper. Simmer for 20 minutes.

TO MAKE THE MEATBALLS: Stir milk and oats together in a large bowl. Add turkey and remaining ingredients, except oil and spaghetti, and blend well. Roll into bite-size balls. Heat a large skillet over medium heat and add 2 tablespoons (28 ml) oil. When the oil is shimmering, add meatballs in a single layer and brown them on all sides. Add the meatballs to the sauce. Repeat with remaining oil and meatballs. Serve the meatballs and sauce on top of the spaghetti.

RECIPE NOTE

Regular ground turkey contains the skin, bringing the saturated fat content as high as regular ground beef. Buy “lean” for the perfect proportion of protein, fat, and flavor without the taste sacrifice of “extra-lean.”

TOTAL PREP AND COOK TIME: 55 MINUTES • YIELD: 6 SERVINGS, 4 MEATBALLS COATED WITH SAUCE EACH (WITH 1 CUP [140 G] PASTA)

PER SERVING: 394 CALORIES; 9 G TOTAL FAT; 2 G SATURATED FAT; 23 G PROTEIN; 56 G CARBOHYDRATE; 5 G DIETARY FIBER; 59 MG CHOLESTEROL.

SESAME CHICKEN STIR-FRY WITH SNOW PEAS & CARROTS

This rice bowl dish serves as an excellent beginner stir-fry and has a mildly pleasant flavor to suit the taste preferences of all ages. Scarlet devours the thin strips of chicken along with spoonfuls of rice. One serving provides a meal in itself with plenty of vegetables, lean protein, and whole grains.

FOR THE CHICKEN:

1 large egg white

2 teaspoons (5 g) cornstarch

1/2 teaspoon salt

1 pound (455 g) chicken breast, cut into thin 2-inch (5 cm)-long strips

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

FOR THE SAUCE:

2 tablespoons (28 ml) rice wine (or dry sherry or vermouth)

2 scallions, sliced

1 tablespoon (15 ml) cider vinegar

1 tablespoon (15 ml) reduced sodium soy sauce

2 teaspoons (10 g) black bean sauce (in Asian food section)

1 tablespoon (20 g) honey

1 teaspoon (5 ml) dark sesame seed oil

1/2 teaspoon roasted Sichuan peppercorns, crushed (or coarsely ground black pepper)

FOR THE VEGETABLES:

1 tablespoon + 1 teaspoon (11 g) sesame seeds

2 teaspoons (10 ml) high-heat oil like avocado, rice bran, or canola oil

2 medium carrots, coarsely shredded (1 cup, or 110 g)

1 cup (63 g) snow peas, trimmed, cut diagonally in half (or sugar snap peas)

1 teaspoon (5 ml) reduced sodium soy sauce

FOR SERVING:

3 cups (585 g) cooked brown rice

TO PREPARE THE CHICKEN: Whisk together egg white, cornstarch, and salt in a medium bowl; toss chicken in this mixture to coat it. Chill while preparing the other ingredients.

TO PREPARE THE SAUCE: Stir all the sauce ingredients together in a small bowl.

Heat a large sauté pan or wok over medium-high heat and add 1 tablespoon (15 ml) oil. When oil is shimmering, add chicken in a single layer and brown for 4 minutes, tossing frequently. Place chicken on a plate. Reduce heat to medium-low; add sesame seeds to the same pan and toast for 1 minute until fragrant and golden. Add a splash of water, scraping to loosen brown bits.

TO COOK THE VEGETABLES: Raise the heat to medium-high, swirl 2 teaspoons (10 ml) oil into the pan, add vegetables, and stir-fry for 2 minutes, adding soy sauce halfway through. Add sauce and cook for 30 seconds. Stir in the chicken to reheat.

TO SERVE: Spoon over rice.

GO GREEN

Edible-pod peas are grown year-round in mildly cool climates and peak in spring, summer, and fall months. You may substitute thawed frozen green peas if domestically grown varieties are unavailable.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 CUP (APPROX. 163 G) STIR-FRY EACH (WITH 3/4 CUP [146 G] RICE)

PER SERVING: 391 CALORIES; 9 G TOTAL FAT; 1 G SATURATED FAT; 32 G PROTEIN; 43 G CARBOHYDRATE; 5 G DIETARY FIBER; 62 MG CHOLESTEROL.

◁ PECAN-CRUSTED CHICKEN TENDERS WITH YOGURT DILL DIP

I’ll admit it. I love to eat breaded, deep-fried chicken strips dipped in creamy ranch dressing, and on rare occasions, I will order them while out running errands all day. I prepare this recipe at home after a decent lapse since my last fix. For ultimate satisfaction, pair with Oven-Fried Chips.

FOR THE CHICKEN:

1/2 cup (55 g) pecans

1/3 cup (40 g) whole-grain flour

2 teaspoons (5 g) paprika

2 teaspoons (6 g) dry mustard

2 teaspoons (6 g) garlic powder

1 teaspoon (2 g) onion powder

1/2 teaspoon salt

Freshly ground black pepper

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1/2 cup (56 g) whole-grain panko bread crumbs

1 large egg

1 pound (455 g) chicken tenders, larger pieces cut in half lengthwise

FOR THE DIP:

1/4 cup (60 g) nonfat plain Greek yogurt

1/4 cup (60 g) avocado oil mayonnaise

1 teaspoon (5 ml) lemon juice

1/4 teaspoon dried dill

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1 pinch salt

Freshly ground black pepper

TO MAKE THE CHICKEN: Preheat oven to 475°F (240°C, or gas mark 9) and line a sheet pan with parchment paper. Whir pecans, flour, paprika, dry mustard, garlic and onion powder, salt, and pepper in a food processor until pecans are ground to a powder, about 30 seconds. Drizzle in the oil with the motor running, blending completely. Transfer mixture to a shallow dish and stir in the bread crumbs.

Beat egg in a second shallow dish and add chicken tenders, coating them completely. Transfer each tender to the breading, turning to coat evenly. Arrange chicken on the prepared pan. Bake until golden brown and nearly firm, 8 minutes.

TO MAKE THE DIP: Stir all the dip ingredients together in a small bowl.

Enjoy the cooked chicken with the dip.

RECIPE NOTES

» Chicken tenders come from the undersides of chicken breasts and are naturally portioned into strips, saving you time in cutting them. If you don’t have chicken tenders, substitute chicken breasts cut into 4 x 1-inch (10 x 2.5 cm) strips.

» Reheat leftovers in a toaster oven or conventional oven for best results.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 2 TO 3 TENDERS EACH (WITH 1 TABLESPOON [15 G] DIP)

PER SERVING: 418 CALORIES; 20 G TOTAL FAT; 3 G SATURATED FAT; 34 G PROTEIN; 23 G CARBOHYDRATE; 4 G DIETARY FIBER; 120 MG CHOLESTEROL.

GRILLED BALSAMIC CHICKEN MEDALLIONS WITH TRICOLOR BELL PEPPERS & RED ONION

In the summertime I try to follow three rules for dinners: 1) require minimal effort to prepare, 2) made with light, garden-fresh ingredients, and 3) grilled instead of cooked in a hot oven. This recipe meets all three requirements. Serve it with corn on the cob or a whole-grain baguette, sliced, drizzled with oil, grilled, and sprinkled with flaked salt. Slice leftovers and put in wraps for lunch.

1/3 cup (80 ml) balsamic vinegar

4 teaspoons (20 g) Dijon mustard

2 tablespoons (40 g) honey

2 teaspoons (10 ml) lemon juice

1/4 teaspoon dried thyme

1/4 teaspoon salt, divided

Freshly ground black pepper

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola oil, divided

1 pound (455 g) chicken breasts, pounded to 1/2-inch (1.3 cm) thickness, cut into 8 pieces

1 small yellow bell pepper, quartered lengthwise

1 small red bell pepper, quartered lengthwise

1 small green bell pepper, quartered lengthwise

1 small red onion, quartered through core end

2 teaspoons (9 g) cold butter, cubed

Whisk vinegar, mustard, honey, lemon, thyme, and 1/8 teaspoon each salt and pepper in a medium nonmetal bowl. Slowly drizzle in 1 tablespoon (15 ml) of oil while whisking. Pour half of the marinade into a small bowl and reserve. Add chicken to the marinade and coat evenly. Chill the chicken and reserved marinade at least 30 minutes, up to overnight.

Preheat grill on medium heat, or 350°F (180°C, or gas mark 4). Toss peppers and onion with remaining tablespoon (15 ml) of oil, along with remaining salt and pepper. Remove chicken from the marinade. Oil the grill and place vegetables and chicken on grate. Cook vegetables until tender and chicken until done, about 5 minutes per side. Remove food from grill and cut vegetables into bite-size pieces.

Microwave the reserved fresh marinade for 30 seconds until hot. Whisk in the butter. Drizzle the sauce over the chicken and vegetables and serve warm.

GO CLEAN

Canola oil has a high smoke point, making it an excellent choice for high-heat sautés, frying, and grilling. Its high proportion of heart-healthy omega-3 ALAs (alpha-linoleic acids) makes it a more nutritious choice than vegetable oil.

TOTAL PREP AND COOK TIME: 45 MINUTES, PLUS MARINATING TIME • YIELD: 4 SERVINGS, 2 PIECES CHICKEN EACH (WITH 1/2 CUP [75 G] VEGETABLES AND 1 TEASPOON (5 ML) SAUCE)

PER SERVING: 247 CALORIES; 10 G TOTAL FAT; 2 G SATURATED FAT; 30 G PROTEIN; 11 G CARBOHYDRATE; 1 G DIETARY FIBER; 71 MG CHOLESTEROL.

CHICKEN TORTILLA STEW WITH BLACK BEANS & GREEN CHILE

I lightened this recipe by baking, instead of deep-frying, the oil-spritzed tortilla chips. The added vegetables make this a hearty meal in one bowl.

1 pound (455 g) boneless skinless chicken thighs, cut into 1-inch (2.5 cm) pieces

1 (15-ounce, or 425 g) can black beans, rinsed and drained

1 (15-ounce, or 425 g) can diced tomatoes with juice

1 cup (160 g) sliced red onion

1 large green chile pepper, such as Anaheim, diced

2 teaspoons (6 g) minced garlic

3 tablespoons (48 g) tomato paste

1/2 cup (120 ml) organic or reduced sodium chicken broth

21/2 teaspoons (6 g) ground cumin, divided

11/2 teaspoons (4 g) chili powder

1/2 teaspoon salt, divided

Freshly ground black pepper

5 corn tortillas, stacked and cut into 1/4-inch (6 mm) thick strips

Cooking oil spray

1 avocado, diced

1/4 cup (60 g) nonfat plain Greek yogurt

To a slow cooker, add chicken, beans, tomatoes with juice, onions, chile peppers, garlic, tomato paste, broth, 2 teaspoons (5 g) cumin, chili powder, 1/4 teaspoon salt, and pepper. Cover and cook on low for 51/2 hours.

Meanwhile, preheat oven to 400°F (200°C, or gas mark 6). Spread tortillas on a large sheet pan and spray with oil. Sprinkle with remaining 1/2 teaspoon of cumin and 1/4 teaspoon of salt, toss, and spread into an even layer. Bake for 16 minutes until golden, flipping halfway through. Arrange tortillas in serving bowls and ladle in the stew, placing the avocados, and adding a dollop of yogurt on top.

GO GREEN

Anaheim chile peppers peak in mid-summer. If domestic fresh green chiles aren’t available or you don’t have one on hand, feel free to substitute green bell peppers or 2 (4.5-ounce, or 125 g) cans of green chiles.

TOTAL PREP AND COOK TIME: 6 HOURS • YIELD: 5 SERVINGS, 11/3 CUPS (APPROX. 293 G) EACH (WITH A SMALL HANDFUL OF TORTILLA STRIPS, 1/5 AVOCADO, AND 1 TABLESPOON [15 G] YOGURT)

PER SERVING: 483 CALORIES; 14 G TOTAL FAT; 3 SATURATED FAT; 27 G PROTEIN; 45 G CARBOHYDRATE; 9 G DIETARY FIBER; 58 MG CHOLESTEROL.

◁ CHICKEN PICCATA WITH LIGHT LEMON CAPER SAUCE

“Oh my gosh, Michelle! This is better than a restaurant!” That is the most recent feedback I received when making this for my friend Jen just home from the hospital. This is a favorite in my house on the weekends and for entertaining guests. I like to serve this dish with roasted, whole baby Dutch potatoes, whole-grain pasta tossed in olive oil, or rice pilaf.

FOR THE CHICKEN:

1/3 cup (40 g) whole-grain flour (or use 1/2 cup (50 g) almond flour)

1/2 teaspoon salt

Freshly ground black pepper

11/4 pounds (570 g) chicken breast (about 3) or chicken breast fillets

2 tablespoons (28 ml) extra-virgin olive oil

FOR THE SAUCE:

1/4 cup (56 ml) dry white wine

1 cup (235 ml) chicken bone broth, divided

1 teaspoon arrowroot powder

2 teaspoons (5 ml) lemon juice

1 tablespoon (9 g) capers, chopped

1 tablespoon (14 g) butter (optional)

2 tablespoons (2 g) chopped Italian flat-leaf parsley

TO MAKE THE CHICKEN: Mix the flour, salt, and pepper in a wide shallow bowl or plastic produce bag.

Halve large, thick chicken breasts with a sharp knife parallel to the cutting board to create thin fillets. Then cut the chicken into 8 pieces total. Place the chicken into a plastic produce bag in a single layer or lay a sheet of plastic wrap on top. On a cutting board, pound the chicken with a mallet or small sauté pan until pieces are 1/4-inch (6 mm) thick. Cut open the plastic bag that the chicken is in or remove the plastic wrap, and coat completely with the seasoned flour.

Heat a large skillet over medium-high heat and add the oil. When the oil is shimmering, shake chicken lightly to remove excess flour and add the chicken to the pan in a single layer and tightly together to cook as many pieces as possible in the first batch, pressing down the center of each piece. After 1 minute, shake the pan gently back and forth to ensure even browning and reduce heat to medium. Cook the chicken for 2 minutes, or until it is opaque halfway through. Turn the chicken and cook through, about 2 minutes. Turn off the heat and place the chicken on a plate. Scrape any blackened bits of flour off of the pan.

TO MAKE THE SAUCE: With the heat off, add the wine to the pan, scraping up chicken bits from the bottom of the pan with a wooden spoon. Once the wine has evaporated to about 2 teaspoons (10 ml), add 3/4 cup (175 ml) broth and simmer for 5 minutes or until reduced by one-third. Whisk remaining 1/4 cup (60 ml) of broth and arrowroot together, add to the pan, and bring to a simmer while stirring, about 1 minute. Reduce heat to low, and stir in lemon juice and capers. Taste the sauce and if it needs more oomph, add a pinch of salt. Add the chicken back to the pan to reheat and coat with sauce. Turn the heat off and swirl in the butter (optional). Top the chicken with the sauce and sprinkle with parsley.

RECIPE NOTES

» While I prefer to use wheat flour in this dish, almond flour breading is a good option for special diets such as gluten-free or low-carb.

» The taste of the sauce in this dish is dependent on using a high-quality chicken stock or broth. If you don’t have bone broth, use organic or reduced-sodium chicken broth, which rely more on chicken and vegetables for flavor rather than added salt.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 2 PIECES CHICKEN EACH (WITH 2 TABLESPOONS [10 ML] SAUCE)

PER SERVING: 281 CALORIES; 11 G TOTAL FAT; 3 G SATURATED FAT; 34 G PROTEIN; 7 G CARBOHYDRATE; 1 G DIETARY FIBER; 90 MG CHOLESTEROL.

◁ ON-THE-GO TANGY CHICKEN, BELL PEPPER & RED POTATO PACKETS

The keys to success with this recipe are cutting the food into small enough pieces and level layering to ensure even cooking. You can package these ahead of time for cookouts or camping excursions, and for this purpose, I recommend using heavy-duty foil.

FOR THE PACKETS:

Cooking oil spray

8 small red potatoes, sliced 1/8-inch (3 mm) thick (about 31/4 cups, or 358 g)

11/2 teaspoons (7.5 ml) extra-virgin olive oil

1/4 teaspoon + 1 pinch salt, divided

Freshly ground black pepper

1 pound (455 g) chicken breast, cut into 3/4-inch (2 cm) pieces

2 teaspoons (6 g) minced garlic

1/4 teaspoon dried oregano

1/4 teaspoon dried rosemary, crumbled between fingers or chopped

1 red bell pepper, sliced into 8 to 12 thin rings

4 teaspoons (20 g) cold butter

FOR THE VINAIGRETTE:

2 teaspoons (10 ml) balsamic vinegar

1/2 teaspoon Dijon mustard

1/2 teaspoon reduced sodium soy sauce

1/2 teaspoon honey

Preheat grill on medium-low, 325°F to 350°F (170°C to 180°C, or gas mark 3 to 4).

TO MAKE THE PACKETS: Tear aluminum foil into four 12 x 10-inch (30 x 25 cm) sheets or 12 x 12-inch (30 x 30 cm) sheets if you will be transporting the packets. Lightly coat foil with cooking oil spray. Divide potatoes among pieces of foil, drizzle olive oil over potatoes, and sprinkle on 1/4 teaspoon each of salt and pepper. Toss lightly to coat; spread potatoes in a single layer in the center of each piece of foil in an oval shape arranged lengthwise on each piece.

Toss the chicken in a medium bowl with garlic, oregano, and rosemary, and a pinch each of salt and pepper and spoon evenly over the potatoes. Top each potato with 2 to 3 pepper slices. Slice the butter into thin pieces and distribute evenly over the chicken.

Fold up the foil on all sides, allowing a 2 x 3-inch (5 x 7.5 cm) opening. If you will be transporting these, you may seal the pouches completely, but be sure to reopen them before grilling.

Place the pouches on the hottest part of the grill, close the grill lid, and cook for 25 minutes or until chicken is cooked through and potatoes are fork-tender.

TO MAKE THE VINAIGRETTE: Whisk together the vinaigrette ingredients in a small bowl. Remove the pouches from the grill and drizzle each with 1 teaspoon (5 ml) of the vinaigrette. Enjoy while hot, directly from the pouch.

GO GREEN

Red potatoes peak in late summer through early fall.

TOTAL PREP AND COOK TIME: 1 HOUR • YIELD: 4 SERVINGS, 1 POUCH EACH

PER SERVING: 284 CALORIES; 7 G TOTAL FAT; 3 G SATURATED FAT; 29 G PROTEIN; 25 G CARBOHYDRATE; 3 G DIETARY FIBER; 76 MG CHOLESTEROL.

◁ TURKEY, VEGETABLE & OAT MINI-MEATLOAVES WITH MARINARA SAUCE

I love that meatloaf can be mixed ahead of time and popped into the oven right before dinner, and making smaller loaves cuts cooking time by half. If you want to make the mixture ahead of time and refrigerate, just be sure to let it temper for 20 minutes on the counter before putting it in the oven to ensure more even cooking.

Cooking oil spray

1 (8-ounce, or 225 g) package crimini (baby bella) mushrooms (about 21/2 cups)

1 small yellow onion, cut into eighths (1 cup, or 160 g)

4 cloves garlic (or 2 teaspoons [6 g] minced)

1 tablespoon (15 ml) extra-virgin olive oil

1 cup (80 g) dry rolled oats

2 large eggs

1 pound (455 g) lean ground turkey (or beef or bison)

13/4 cups (438 g) pasta sauce, divided

3 tablespoons (45 ml) red wine vinegar

1 tablespoon (6 g) Italian herb seasoning

1/2 teaspoon salt

Freshly ground black pepper

Preheat oven to 375°F (190°C, or gas mark 5). Coat a 9 x 13-inch (23 x 33 cm) baking pan or six mini loaf pans with spray. Pulse mushrooms in a food processor until finely chopped and add them to a large bowl. Repeat with onion and garlic.

Place a large frying pan over medium heat and add oil. When oil is shimmering, add vegetables and sauté for 7 minutes or until water releases and evaporates completely, lowering the heat as necessary. Set aside.

Process the oats until they are of a fine consistency. Whisk the eggs in the bowl used for the vegetables. Add processed oats, turkey, 3/4 cup (188 g) of pasta sauce, cooked vegetables, vinegar, Italian seasoning, salt, and pepper and stir together with a fork until blended.

Scoop the mixture into 6 mounds on the pan or into each mini-loaf pan, about 3/4 cup (187 g) each. Shape each mound into a 4 x 2-inch (10 x 5 cm) loaf. Spread remaining 1 cup (250 g) of pasta sauce on top of the loaves, distributing evenly. Bake on middle rack for 25 minutes, turning pan midway through cooking, until loaves are firm or a thermometer inserted in the middle reads at least 165°F (74°C). Allow loaves to rest for 5 minutes before serving.

GO GREEN

Good-tasting pasta sauces don’t have to come all the way from Italy. Opt for one made with domestically grown tomatoes. Just read the label.

RECIPE NOTES

» You can finely chop vegetables with a knife rather than using a food processor if you prefer.

» Whole oats can be added to the meat mixture for a more rustic texture, saving you time.

TOTAL PREP AND COOK TIME: 55 MINUTES • YIELD: 6 SERVINGS, 1 LOAF EACH

PER SERVING: 330 CALORIES; 12 G TOTAL FAT; 3 G SATURATED FAT; 23 G PROTEIN; 32 G CARBOHYDRATE; 5 G DIETARY FIBER; 115 MG CHOLESTEROL.

QUICK-BROILED OPEN-FACED TURKEY SWISS SANDWICHES WITH SPINACH & AVOCADO

I will go just about anywhere for a good meal. A couple of summers ago, my husband Steve and I braved it to Paris, with then fifteen-month-old Scarlet. One of our favorite dishes was croque-monsieur, a classic French sandwich made with ham, Gruyere cheese, and béchamel sauce broiled to perfection. I add my personal touch in this version using natural turkey and, of course, a handful of vegetables that turns the recipe into a complete meal. Recipe tester Melissa liked that it is so easy to make for lunch and is looking forward to trying it with leftover dinner meats. Her kids just loved eating it, too!

4 large slices 100% whole-grain bread

2 tablespoons (28 ml) avocado oil mayonnaise

2 teaspoons (10 g) Dijon mustard

4 cups (120 g) baby spinach, chopped once through

8 (0.75-ounce, or 21 g) slices natural roasted turkey

4 (1-ounce, or 28 g) slices Swiss cheese (such as a sharp Gruyere or Emmenthal), cut in half

1 avocado, sliced thin

1 large tomato, sliced thin

Freshly ground black pepper

Place oven rack on second highest shelf, about 3 inches (7.5 cm) under heating element, and preheat to a low broil. Place bread on a sheet pan in a single layer and broil for 1 to 2 minutes until toasted on top. Remove the pan from the oven.

Remove the bread from the pan and spread mayonnaise and mustard on untoasted side of each slice. Lay spinach, turkey, and cheese on top. Place the bread back on the pan and broil for 4 to 5 minutes until cheese bubbles and begins to brown. Remove from the oven. Arrange the avocado and tomato on top and sprinkle on the pepper. Serve warm with a fork and a knife. Cut into strips for little ones to pick up with their fingers.

GO CLEAN

Convincing evidence indicates that processed meats (preserved by smoking, curing, salting, or added chemical preservatives) are a cause of colorectal cancer and should be avoided (World Cancer Research Fund and American Institute for Cancer Research Panel, 2007). Substitute nitrate-free and lower sodium versions whenever possible.

< 30 TOTAL PREP AND COOK TIME: 15 MINUTES • YIELD: 4 SERVINGS, 1 SANDWICH EACH

PER SERVING: 323 CALORIES; 18 G TOTAL FAT; 6 G SATURATED FAT; 20 G PROTEIN; 20 G CARBOHYDRATE; 5 G DIETARY FIBER; 38 MG CHOLESTEROL.

HEARTY CUBAN CHICKEN WITH WHOLE-GRAIN TOMATO OLIVE RICE

An old friend of mine learned this dish from his Cuban grandmother, and then he passed it on to me. I bulked it up with more vegetables by adding corn, peppers, and peas. The briny olives balance the dish deliciously.

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil, divided

11/2 pounds (680 g) chicken breast (cut into 6 pieces)

1/2 teaspoon salt, divided

Freshly ground black pepper

1 small onion, diced (1 cup, or 160 g)

1 medium green bell pepper, diced (about 3/4 cup, or 112 g)

2 teaspoons (6 g) minced garlic

1 (15-ounce, 425 g) can diced tomatoes in juice

11/2 cups (355 ml) organic or reduced sodium chicken broth

1/4 cup (25 g) sliced green olives with pimientos with 3 tablespoons (45 ml) olive brine

1 teaspoon (3 g) chili powder

1/2 teaspoon ground cumin

1 cup (185 g) brown rice, uncooked

1 cup (164 g) corn kernels, fresh or frozen, thawed

1 cup (130 g) frozen peas, thawed

1/4 cup (4 g) chopped cilantro

11/2 teaspoons (7.5 ml) lime juice

Heat a large skillet over medium-high heat and add 2 teaspoons (10 ml) of the oil. Season the chicken with 1/4 teaspoon each of salt and pepper. When oil is shimmering, add the chicken, rounded side down, and cook for 3 minutes until browned on one side. Move the chicken to a plate and lower the heat to medium.

Pour 1 teaspoon (5 ml) of oil into the pan and add onion, bell pepper, and garlic. Cook until translucent on medium-low heat, about 3 minutes, scraping up brown bits with a wooden spoon and lowering heat as necessary. Add tomatoes, broth, olives, chili powder, and cumin, along with remaining 1/4 teaspoon each salt and pepper, and bring to a boil on high heat. Stir in rice and bring to a boil. Reduce heat to low, cover, and simmer for 30 minutes. Add chicken, corn, and peas. Cover and simmer for 20 minutes, until rice becomes tender and absorbs most of the liquid. The rice should be somewhat loose, not completely stiff. Stir in cilantro and lime juice and serve hot.

RECIPE NOTE

Use the remaining cilantro in pesto or rice, stir into soups, or toss small sprigs into green salads. The soft stems are edible, too. Cilantro does not last long, especially after washing.

TOTAL PREP AND COOK TIME: 50 MINUTES • YIELD: 6 SERVINGS, 1 PIECE CHICKEN EACH (WITH 1 CUP [195 G] RICE)

PER SERVING: 325 CALORIES; 6 G TOTAL FAT; 1 G SATURATED FAT; 31 G PROTEIN; 37 G CARBOHYDRATE; 4 G DIETARY FIBER; 66 MG CHOLESTEROL.

◁ JAMAICAN JERK CHICKEN & SWEET POTATO PLANKS

“This is one of my summer go-tos!” exclaimed an online reviewer of the first edition of this book. On cold nights when I don’t feel like using the grill, I just pop this meal into a 375°F (190°C or gas mark 5) oven for about 45 minutes.

FOR THE CHICKEN:

1/4 small yellow onion

2 scallions, cut into thirds

1 jalapeño pepper, stemmed, halved, seeds and membrane removed

2 tablespoons (28 ml) fresh orange juice

2 tablespoons (28 ml) red wine vinegar

1 tablespoon (16 g) Jamaican jerk seasoning (buy or make your own*)

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 tablespoon (15 g) packed brown sugar

1 tablespoon (15 g) Dijon mustard

1 garlic clove

1 teaspoon salt

3 bone-in, skin-on chicken breasts (about 21/2 pounds, or 1.1 kg), cut in half

Cooking oil spray

FOR THE SWEET POTATOES:

3 medium sweet potatoes, sliced crosswise into 3/4-inch (2 cm)-thick circles

1 tablespoon (15 ml) high-heat oil

1/8 teaspoon salt

Freshly ground black pepper

TO MAKE THE CHICKEN: Put all the ingredients except the chicken into a food processor and run until puréed to create a marinade. Place chicken and marinade in a shallow dish. Spoon the marinade over and under the skin and refrigerate for at least 1 hour, up to overnight.

Preheat the grill on medium low (about 325°F, 170°C or gas mark 3).

TO MAKE THE SWEET POTATOES: Coat the potatoes in oil, salt, and pepper.

Coat a sheet of aluminum foil with oil spray, place on the hottest part of the grill and lay the chicken skin side down on the foil. Put the potatoes directly on the grate, over the cooler side of the grill or in a grill basket. Cook for 10 minutes. Rotate the chicken by one-quarter and turn the potatoes. Cook for an additional 10 minutes. Remove potatoes from grill when fork-tender. Turn chicken and cook for 15 to 20 minutes until juices run clear or an instant-read thermometer inserted into the middle reaches 165°F (74°C). Allow chicken to rest for 5 minutes before serving.

GO GREEN

Jalapeño peppers peak in summer and early fall. Substitute with 1 teaspoon (2 g) dried jalapeño when domestically grown peppers are unavailable.

RECIPE NOTE

*Make your own Jamaican jerk seasoning by combining 1/2 teaspoon each dried thyme leaves (or 2 tablespoons [5 g] fresh), dried rosemary leaves (or 1 tablespoon [2 g] fresh), freshly ground black pepper, and ginger powder; 1/4 teaspoon each ground cloves, ground nutmeg, ground allspice; and 1/8 teaspoon ground cinnamon.

TOTAL PREP AND COOK TIME: 55 MINUTES, PLUS MARINATING TIME • YIELD: 6 SERVINGS, 1/2 CHICKEN BREAST EACH (WITH 1/2 CUP [113 G] SWEET POTATOES)

PER SERVING: 330 CALORIES; 7 G TOTAL FAT; 1 G SATURATED FAT; 45 G PROTEIN; 19 G CARBOHYDRATE; 2 G DIETARY FIBER; 110 MG CHOLESTEROL.

◁ TURKEY VEGETABLE POT PIE WITH WHOLE-WHEAT CRUST

Don’t let homemade pie crust intimidate you, especially this one, which is so forgiving. I rationalized that if apples can go into a pie raw and come out tender, so can turkey and vegetables. The result? Streamlined and tantalizing!

FOR THE CRUST:

1 cup (120 g) whole-wheat pastry flour

1 cup (125 g) all-purpose flour

1/4 teaspoon salt

2/3 cup (160 ml) virgin coconut oil

1/3 cup (80 ml) orange juice

FOR THE FILLING:

1 (10- to 12-ounce [280 to 340 g]) carton condensed cream of chicken soup (organic preferred)

1/2 cup (120 ml) low-fat milk

11/4 pound (570 g) boneless, skinless turkey breast, thinly sliced into bite-size pieces

1 cup (130 g) thinly sliced carrots (or frozen sliced carrots, thawed)

1 cup (89 g) leeks, quartered lengthwise, then thinly sliced crosswise, using white and pale green parts only

3/4 cup (65 g) thinly sliced celery

1/2 cup (75 g) frozen peas, thawed

3 tablespoons (23 g) whole-wheat flour

2 teaspoons (2 g) dried herbes de Provence (or 1/2 teaspoon each thyme, rosemary, and basil)

2 teaspoons (4 g) grated lemon zest

Freshly ground black pepper

1/4 teaspoon salt

TO MAKE THE CRUST: Combine flours and salt in a medium bowl. Pour in oil and orange juice and stir until moistened. Press dough to flatten and chill.

TO MAKE THE FILLING: Blend soup and 1/2 cup (120 ml) of milk in a large bowl. Mix in the remaining ingredients.

Preheat oven to 350°F (180°C, or gas mark 4). Divide dough into 2 balls, one slightly larger than the other. Roll the larger ball between 2 large sheets of waxed paper until it is 1/8-inch (3 mm)-thick or until it fits in the bottom of a 9-inch (23 cm) pie pan. Remove the top sheet of waxed paper. Turn dough over and carefully place in the pie pan, removing remaining piece of waxed paper. Press out any bubbles and patch holes with scraps of dough. Pour filling into the prepared pan. Roll remaining dough and lay it on top. Cut any excess dough hanging from the edges and crimp the crust between your thumb and forefinger to seal. Cut a heart into the center to allow steam to escape.

Place the pie on a sheet pan and bake for 1 hour and 15 minutes, until center of crust becomes golden and an instant-read thermometer inserted into the pie’s center reaches 165°F (74°C), covering browned edges only with foil about halfway through cooking. Remove the pie from the oven and allow it to rest for at least 5 minutes before cutting.

RECIPE NOTE

You can substitute 33/4 cups (525 g) cooked, diced chicken for the turkey.

TOTAL PREP AND COOK TIME: 2 HOURS 15 MINUTES • YIELD: 6 SERVINGS, 1 PIECE EACH

PER SERVING: 542 CALORIES; 30 G TOTAL FAT; 5 G SATURATED FAT; 22 G PROTEIN; 47 G CARBOHYDRATE; 5 G DIETARY FIBER; 77 MG CHOLESTEROL.

HOISIN CHICKEN & BOK CHOY STIR-FRY

Hoisin sauce, found in the Asian food section, is the Chinese version of BBQ sauce and instantly adds depth to recipes.

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola oil, divided

1 pound (455 g) chicken breast, thinly sliced against the grain into bite-size strips

1 (8-ounce, or 225 g) package cremini (baby bella) mushrooms, quartered (about 21/2 cups)

1 tablespoon (10 g) minced garlic

1 tablespoon (6 g) minced ginger (or 3/4 teaspoon ginger powder)

6 cups (420 g) 1/2-inch (1.3 cm)-thick sliced bok choy

3 tablespoons (45 ml) reduced sodium soy sauce

2 tablespoons (31 g) Hoisin sauce (or sweet barbecue sauce)

1 tablespoon (15 ml) rice vinegar

2 teaspoons (5 g) cornstarch

1 teaspoon (7 g) honey

Freshly ground black pepper

2 tablespoons (16 g) toasted sesame seeds (if using raw, cook with the garlic and ginger)

3 cups (585 g) cooked brown rice

Heat a large sauté pan or wok over medium-high heat and add 1 tablespoon (15 ml) of oil. When oil is shimmering, add chicken and cook undisturbed for 2 minutes; then stir-fry for 2 minutes. Remove chicken from the pan. Add remaining tablespoon (15 ml) of oil to the pan over medium heat and stir in mushrooms. Cook for 3 minutes until the liquid releases and the mushrooms brown. Add garlic and ginger* and cook for 30 seconds until fragrant. Add bok choy and cook for 3 minutes.

In a small bowl, blend soy sauce, Hoisin sauce, vinegar, cornstarch, honey, and pepper. Add the cooked chicken and sauce to the vegetables and cook over medium-high for 2 minutes, until the sauce thickens. Sprinkle with sesame seeds and serve with rice.

GO GREEN

Bok choy peaks in late fall through early spring. You can substitute with 3 cups (340 g) of 3 x 1/4-inch (7.5 cm x 6 mm) strips of summer squash during summer months.

RECIPE NOTE

You can substitute tofu for the chicken. Rinse 1 (16-ounce, or 455 g) block of extra-firm tofu under water and wrap in 3 layers of a paper towel. Put the tofu on a plate, place another heavy plate on top of the tofu to weigh it down, and chill for 30 minutes, up to overnight. Unwrap the tofu and cut it into pinky-finger-size strips by slicing crosswise into 7 pieces, and then cutting each slice into quarters. Blot with a towel. Heat a large frying pan or wok over medium-high heat and add 1 tablespoon (15 ml) of canola oil. When the oil begins to shimmer, add the tofu in a single layer. Brown the tofu, without stirring, for 3 to 4 minutes. Turn the pieces over, cook for 2 more minutes, and remove from the pan. Continue with the recipe.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 5 SERVINGS, 11/4 CUPS (APPROX. 225 G) STIR-FRY EACH (WITH 3/4 CUP [146 G] RICE)

PER SERVING: 337 CALORIES; 9 G TOTAL FAT; 1 G SATURATED FAT; 27 G PROTEIN; 36 G CARBOHYDRATE; 4 G DIETARY FIBER; 53 MG CHOLESTEROL.

SIZZLING SESAME NOODLES WITH PORK, CABBAGE & SCALLIONS

Pork lo mein is one of our all-time favorite Chinese takeout dishes. I cleaned up the traditional recipe and added vegetables to my home-cooked version. This recipe provides plenty of leftovers and tastes even better the next day.

FOR THE STIR-FRY:

11/4 pounds (570 g) pork tenderloin or sirloin, cut into 11/2 x 1/4-inch (38 x 6 mm) strips

1 tablespoon (15 ml) reduced sodium soy sauce

1 (10-ounce, or 280 g) package Japanese udon, Chinese lo mein, or whole-grain fettuccine noodles

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola oil

3 cups (210 g) shredded green cabbage

1 red bell pepper, cut into thin strips (about 2 cups, or 300 g)

4 scallions, sliced crosswise into 11/2-inch (3.8 cm) pieces, then thinly sliced lengthwise (1/2 cup, or 50 g)

1 tablespoon (10 g) minced garlic

1 tablespoon (6 g) minced ginger

1 teaspoon (5 ml) reduced sodium soy sauce

1 tablespoon (8 g) toasted sesame seeds

FOR THE SAUCE:

3 tablespoons (45 ml) rice vinegar (or white distilled vinegar)

4 teaspoons (20 ml) reduced sodium soy sauce

1 tablespoon (20 g) chile or (15 g) garlic black bean sauce

2 teaspoons (10 ml) dark sesame oil

1 teaspoon (7 g) honey

1 teaspoon (2 g) Chinese 5-spice powder (or 1/4 teaspoon cinnamon and 1/8 teaspoon each ground fennel and cloves)

1 teaspoon (5 ml) rice wine, dry sherry, or vermouth

Freshly ground white or black pepper

Marinate the pork in the soy sauce for 20 minutes.

TO MAKE THE STIR-FRY: Cook according to package directions in a large pot until al dente. Rinse with cold water and then drain.

TO MAKE THE SAUCE: In a separate bowl, stir all the sauce ingredients together.

Heat the noodle pot or a large wok over medium heat and add 1 tablespoon (15 ml) of the oil. When oil is shimmering, add cabbage, bell pepper, scallions, garlic, ginger, and soy sauce and stir-fry for 5 minutes until tender. Push vegetables to one side; add remaining tablespoon (15 ml) of oil and pork to the pan, arranging pork in a single layer. Cook undisturbed for 2 minutes to brown and then stir-fry until cooked through. Add noodles and sesame seeds and stir-fry for 1 minute. Stir in the sauce and cook for 1 minute.

GO GREEN

Cabbage is a cool-season crop, peaking in spring and fall.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 5 SERVINGS, 11/2 CUPS (APPROX. 287 G) EACH

PER SERVING: 424 CALORIES; 12 G TOTAL FAT; 2 G SATURATED FAT; 29 G PROTEIN; 51 G CARBOHYDRATE; 4 G DIETARY FIBER; 56 MG CHOLESTEROL.

◁ SHREDDED CHICKEN TACO MEAT

This chicken taco meat filling is going to become just as important in your house as traditional ground beef tacos. This recipe is so versatile—and only requires one pan! Tuck the chicken into soft whole-grain tortillas or use it to top salads. If you add extra broth and increase the spice measurements, you can eat it like soup. It’s pure protein and veggies. To extend the recipe into even more servings, stir in a can of black beans to round out the meal.

2 teaspoons (10 ml) extra-virgin olive oil

1 cup (160 g) diced onion (about 1 small onion)

2 garlic cloves, smashed

11/2 pounds (683 g) boneless, skinless chicken thighs, trimmed

1 cup (235 ml) chicken bone broth or reduced-sodium broth

1 (14-ounce, or 397 g) can whole tomatoes with juice

1 teaspoon (3 g) chili powder

1 teaspoon (3 g) cumin

1/4 teaspoon salt

Freshly ground black pepper

Accompaniments: whole-grain tortillas, avocados, lettuce, olives, and cheese

Heat a large skillet on medium heat and add the oil. When the oil is shimmering, add the onions and garlic and sauté until translucent, about 5 minutes, reducing to low heat as needed. Add the chicken and chicken broth. Squeeze tomatoes into the pan with a clean hand, then break them into smaller pieces with a wooden spoon. Pour in the juice. Add chili powder, cumin, salt, and pepper. Gently simmer the chicken until cooked through, about 15 minutes, or simmer it longer to blend the flavors further. Shred the chicken with two forks. Serve with your favorite fixings.

RECIPE NOTE

This recipe tastes even better the next day and freezes well, too.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 3/4 CUP (150 G) EACH

PER SERVING: 265 CALORIES; 12 G TOTAL FAT; 3 G SATURATED FAT; 30 G PROTEIN; 9 G CARBOHYDRATE; 2 G DIETARY FIBER; 149 MG CHOLESTEROL.

◁ WHITE CHILI WITH CHICKEN AND BEANS

My husband kept raving about how good this chili is. When that happens, I know have a winning recipe. Unlike most white chilis that use heavy cream and sour cream, mashed beans add plant-based creaminess that leaves you feeling light and healthy. Avocado is the perfect finishing touch, plus you can add whatever else you crave, such as scallions and fresh cilantro. Don’t fret, this chili is not spicy. Anaheim chiles are a very mild pepper, but if you want to kick things up a notch, use poblano peppers.

1 tablespoon (15 ml) extra-virgin olive oil

11/2 cups (240 g) diced onion (about 1 medium)

2 diced green Anaheim green chiles (or 1 large poblano pepper)

3 garlic cloves, smashed with the wide side of a chef’s knife

3/4 teaspoon (5 g) salt, divided

Freshly ground black pepper

11/2 pounds trimmed (683 g) boneless, skinless chicken thighs, cut into bite-size pieces

13/4 cups (411 ml) chicken bone broth (boxed or homemade; see note)

1 teaspoon (3 g) ground cumin

1/2 teaspoon oregano

3 (15-ounce, or 425 g) cans great northern beans, rinsed and drained

1 lime, zest finely grated, half of the fruit juiced, the other half cut into wedges

11/2 avocados, peeled and diced

Heat a soup pot on medium heat and add the oil. When the oil is shimmering, add the onion, chiles, garlic, 1/4 teaspoon salt, and pepper. Cook gently until tender, about 8 minutes, reducing heat to medium-low as needed. Add the chicken, broth, cumin, and oregano, turning the heat back up to medium to speed cooking.

Using a fork, mash 1 can of beans in a bowl until mostly smooth. Add the mashed beans and whole beans, lime zest, and 1/2 teaspoon salt to the pot. Gently simmer the chili to combine the flavors, about 10 minutes. Stir in the lime juice. Garnish each serving with one-quarter diced avocado and serve with lime wedges.

GO CLEAN

While you can make your own bone broth, boxed bone broth contains simple ingredients and is what I usually resort to at home. Bone broth is much lower in sodium and higher in protein compared to traditional broths.

GO GREEN

Take advantage of Hatch green chile season, when some grocery stores freshly roast the peppers during late summer and early fall. Already-roasted peppers may be added to the chili with the chicken.

RECIPE NOTES

» This chili can easily be cooked in a slow cooker. Combine all of the ingredients, except the lime juice and avocado, and cook on low for 6 hours. Then stir in the lime juice. Garnish with avocado.

» Make a double batch and freeze half or enjoy for up to five days when stored in the fridge.

» Use ground chicken or turkey so you don’t have to spend time cubing the meat.

TOTAL PREP AND COOK TIME: 50 MINUTES • YIELD: 6 SERVINGS, 1 ROUNDED CUP (256 G) EACH (WITH 1/4 MEDIUM AVOCADO)

PER SERVING: 430 CALORIES; 16 G TOTAL FAT; 3 G SATURATED FAT; 37 G PROTEIN; 52 G CARBOHYDRATE; 13 G DIETARY FIBER; 68 MG CHOLESTEROL.

5-INGREDIENT PANTRY BAKED CHICKEN THIGHS WITH APPLE CIDER VINEGAR

This is one of the top go-to recipes in my busy weeknight arsenal that my husband and I love. I make it monthly. It’s so juicy and yummy. No matter if you meal planned or not, all you need to remember when shopping for this is to buy chicken thighs. The rest you probably have on hand. Add a vegetable, and boom—dinner! In the warmer months, you can cook the chicken on the grill.

2 tablespoons (30 ml) apple cider vinegar

1 tablespoon (15 ml) extra-virgin olive oil

1 teaspoon (3 g) garlic powder

1 teaspoon (2 g) onion powder

1/2 teaspoon paprika

1/4 teaspoon salt

Freshly ground black pepper

11/4pounds (569 g) boneless skinless chicken thighs, trimmed

Whisk the vinegar, oil, garlic powder, onion powder, paprika, salt, and pepper in a 9 x 13-inch (23 x 33 cm) baking dish. Coat the chicken in the mixture. You can cook it right away or marinate it for 30 minutes or overnight in the fridge, covered, for more pronounced flavor. Usually I start marinating it after I get home with the kids, before dinner that night.

When ready to cook, preheat the oven to 400°F (200°C, or gas mark 6). Pull out the chicken from the refrigerator, and ideally, let it sit on the counter for 30 minutes to take the chill off. Bake until the chicken is sizzling around the edges and cooked through, about 15 minutes, or longer if the pan is coming straight from the refrigerator. For thicker pieces of chicken, you may need to bake a few minutes longer, or until a meat thermometer inserted into the thickest part of the chicken reaches 165°F (73°C).

GO CLEAN

Apple cider has captured big health headlines in recent years. Studies have shown that consuming 1 to 2 tablespoons (15 to 30 ml) of apple cider vinegar right before eating may help control blood sugars by 20 to 40 percent when consuming carbs. That’s not to say, however, that you should drink shots of it, which could hurt the delicate lining of your throat. It’s better to dilute it in water, or my favorite, whisk it into a vinaigrette. These undigested carbs also serve as prebiotics, becoming food for the probiotics, or good bacteria, in your gut. And surprise: It doesn’t matter what kind of vinegar it is, as long as it is composed of 5 percent acetic acid, which most vinegars are.

< 30 TOTAL PREP AND COOK TIME: 25 MINUTES, PLUS MARINATING TIME • YIELD: 4 SERVINGS

PER SERVING: 200 CALORIES; 1 G TOTAL FAT; 3 G SATURATED FAT; 23 G PROTEIN; 1 G CARBOHYDRATE; 0 G DIETARY FIBER; 124 MG CHOLESTEROL.

SIMPLE SLOPPY JOES WITH NATURALLY SWEET AND TANGY SAUCE

The canned sloppy Joe mix that a lot of us grew up on contains 11/2 teaspoons (6 g) of added sugar per serving from high fructose corn syrup and sugar. We can do better than that, yes? I created this version that is ready in 30 minutes, and you’ll feel a lot better about it, too. The secret natural sweetener is Medjool dates—a no-added-sugar fruit—which you’ve probably tasted in restaurant appetizers stuffed with cheese or wrapped in bacon. They blend right into the meat because they’re the same color.

2 teaspoons (10 ml) high-heat oil, such as avocado, rice bran, or canola

1 pound (455 g) (93 percent lean) ground beef

1 garlic clove

1/2 small yellow or white onion, quartered

1/2 large green or red bell pepper, cut into 6 pieces

5 Medjool dates*, pits removed and torn in half

1 cup (235 ml) beef or chicken bone broth

1/4 cup (66 g) tomato paste

1 teaspoon (3 g) chili powder

1/2 teaspoon smoked or sweet paprika

1/4 teaspoon salt

Freshly ground black pepper

1 tablespoon (15 ml) apple cider vinegar

Accompaniments: 100% whole-grain buns, lettuce, and pickles

Heat a large skillet on medium-high heat and add the oil. When the oil is shimmering, break the beef into small pieces and into the pan in a single layer. Allow the beef to brown on one side without stirring, about 5 minutes, breaking up pieces with a flat-edged wooden spoon. Stir after the beef is browned on the bottom.

Mince the garlic in a food processor. Add the onion and bell pepper, and pulse until finely chopped. Push the beef to the side of the pan and add the vegetables, cooking until tender on medium-low heat. Finely chop the dates in the food processor and add to the beef.

When the vegetables are tender, add the broth, tomato paste, chili powder, paprika, salt, and pepper. Stir well and simmer for a few minutes to blend the flavors. Stir in the apple cider vinegar. Serve with buns, lettuce, and pickles.

GO CLEAN

Not only do dates replace sugar in recipes, just one Medjool date supplies 1.5 grams fiber, 5 percent of the Daily Value for potassium, and a variety of trace minerals such as magnesium and manganese.

RECIPE NOTES

» For the biggest bang for your buck, buy the largest bell peppers because they’re typically sold by the piece, not the pound. Slice whatever you don’t need in the recipe and munch on as a snack while you cook, or pair with your lunch the next day.

» *Use fewer dates if you prefer a more savory sloppy Joe, rather than sweet. Use 6 dates if you love sweet barbecue sauce.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 6 SERVINGS, 1/2 CUP (100 G) MEAT

PER SERVING: 260 CALORIES; 11 G TOTAL FAT; 4 G SATURATED FAT; 20 G PROTEIN; 21 G CARBOHYDRATE; 2 G DIETARY FIBER; 63 MG CHOLESTEROL

◁ BEEF STIR-FRY WITH TOMATOES AND EDAMAME

You’ll love this simple stir-fry that’s ready in 30 minutes from start to finish. This was a recipe I created from ingredients I already had hanging out in my fridge and freezer—you might have them on hand, too. In place of the edamame or peas, I’ve also substituted asparagus pieces and sautéed them with the onion. You can play around with the vegetables. My husband and I love this served over brown rice stir-fry noodles. Brown rice is nice, too.

1 pound (455 g) trimmed lean beef steak, such as flank, flat-iron, or tenderloin, sliced*

3 cloves garlic, minced (about 1 rounded tablespoon [10 g])

4 teaspoons (20 ml) reduced-sodium soy sauce or liquid aminos, divided

1/2 teaspoon ground ginger

1/2 teaspoon ground cinnamon

Freshly ground black pepper

2 teaspoons (10 ml) high-heat oil, such as avocado oil, rice bran oil, or canola oil

1 tablespoon (8 g) sesame seeds

1 cup (115 g) thinly sliced onions (about 1/2 medium onion)

1 medium tomato, sliced into thin wedges (or 1/2 cup (75 g) halved cherry tomatoes)

1 cup (118 g) frozen edamame or peas

1 teaspoon (5 ml) rice vinegar

1/4 teaspoon salt

Combine the beef, garlic, 2 teaspoons (10 ml) soy sauce, ginger, cinnamon, and pepper. Heat a wok or large pot over high heat and add the oil. When the oil is shimmering, add the sesame seeds and cook until aromatic, about 15 seconds. Add the beef in a single layer and allow to brown on one side without stirring, until medium rare, about 3 minutes.

Stir in the onions and stir-fry until onions are tender but not limp. Add the tomatoes, edamame, vinegar, salt, and more pepper, and cook until hot, a few minutes. Sprinkle in 2 teaspoons (10 ml) soy sauce during the last minute of cooking. Serve with brown rice or noodles.

RECIPE NOTES

» *To slice meat against the grain, find the natural striation of the muscle tissue—the natural lines that run through it. Then cut at an angle perpendicular to this, which makes each bite more tender. With tenderloin, this technique isn’t as important.

» If you don’t have sesame seeds, you can drizzle in 2 teaspoons (10 ml) dark sesame oil at the end of cooking to boost the flavor.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 1 CUP (215 G) STIR-FRY EACH

PER SERVING: 248 CALORIES; 11 G TOTAL FAT; 3 G SATURATED FAT; 28 G PROTEIN; 9 G CARBOHYDRATE; 3 G DIETARY FIBER; 66 MG CHOLESTEROL.

◁ ORANGE PEEL BEEF & BROCCOLI STIR-FRY WITH BROWN RICE

I concocted this meal when I was a private chef and it instantly became a client favorite. It boasts a flavor profile that appeals to kids and adults, with easy prep and clean-up.

FOR THE SAUCE:

2 tablespoons (28 ml) reduced sodium soy sauce

1 tablespoon + 2 teaspoons (25 ml) rice vinegar

1 tablespoon (8 g) cornstarch

2 teaspoons (14 g) honey

Freshly ground black pepper

1/4 teaspoon Chinese 5-spice powder (or 1/4 teaspoon cinnamon and 1/8 teaspoon each ground fennel and cloves)

1 tablespoon (15 ml) dark sesame oil

FOR THE STIR-FRY:

51/2 cups (390 g) bite-size broccoli florets

1 tablespoon (10 g) minced garlic

1 tablespoon (6 g) minced ginger (or 1/2 teaspoon ground ginger)

1/8 teaspoon salt

1 pound (455 g) flank or flat iron steak, or top sirloin, thinly sliced against the grain in 11/2-inch (3.8 cm) pieces

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 orange, 2 teaspoons (4 g) grated zest, inner segments sliced

2 teaspoons (5 g) sesame seeds

3 cups (585 g) cooked brown rice

TO MAKE THE SAUCE: Stir together all of the sauce ingredients in a small bowl and set aside.

TO MAKE THE STIR-FRY: Heat a large frying pan or wok over high heat, add 1 cup (235 ml) of water, and bring to a boil. Add broccoli, reduce heat to a low boil, and cover with a lid or piece of foil, leaving a gap for steam to escape. Steam for 5 minutes until almost fork-tender. Move broccoli to a plate, reserving cooking water in another container.

In a medium bowl, sprinkle garlic, ginger, and salt evenly over the beef. Scrape the pan clean, place it on high heat, and add the oil. When oil is shimmering, add the beef in an even layer and cook for 2 minutes undisturbed until brown. Toss with a wooden spoon to break up the pieces, reducing heat to medium-high as needed. Add orange zest and sesame seeds and cook until beef is done, another 2 minutes. Swirl in the sauce, add broccoli, and stir-fry to reheat. Add a splash of reserved broccoli water if mixture seems too dry. Serve hot and garnish with orange segments.

RECIPE NOTES

» It’s perfectly okay to use frozen broccoli florets in place of fresh.

» In the mood for chicken? Boneless skinless breasts or thighs work great in this reicpe, too.

TOTAL PREP AND COOKING TIME: 45 MINUTES • YIELD: 4 SERVINGS, 1 CUP (APPROX. 215 G) STIR-FRY EACH (WITH 3/4 CUP [146 G] RICE)

PER SERVING: 476 CALORIES; 15 G TOTAL FAT; 3 G SATURATED FAT; 32 G PROTEIN; 55 G CARBOHYDRATE; 10 G DIETARY FIBER; 71 MG CHOLESTEROL.

SLOW COOKER BEEF & VEGETABLE TACOS

Taco night reigns as a family favorite in countless households, along with the ubiquitous taco seasoning packet. This recipe delivers the same sultry flavor, without all the additives in the mystery pouch. Simmering the ingredients in a slow cooker allows the vegetables to virtually melt into the meat, hidden from the pickiest eaters.

1 (3.4-ounce, or 95 g) package shiitake mushrooms, stems removed (or 1 [8-ounce, or 225 g] package cremini mushrooms)

1 small onion, quartered (about 1 cup, or 160 g)

3 cloves garlic

1 celery stalk, cut into chunks

1 pound (455 g) organic ground beef or bison

1/2 cup (120 ml) organic beef broth

1 (6-ounce, or 170 g) can tomato paste

1 tablespoon (15 ml) lime juice

1 tablespoon (15 ml) reduced sodium soy sauce

2 teaspoons (5 g) chili powder

2 teaspoons (5 g) paprika

2 teaspoons (5 g) ground cumin

1/4 teaspoon dried oregano

1/4 teaspoon salt

Freshly ground black pepper

8 small or 4 large whole-grain flour tortillas, warmed

Toppings: sliced avocado, nonfat plain Greek yogurt, salsa, shredded cheese, and diced tomatoes

Separately whir mushrooms, onion, garlic, and celery in a food processor until finely chopped. In a slow cooker, mix together beef, chopped vegetables, broth, tomato paste, lime juice, soy sauce, chili powder, paprika, cumin, oregano, salt, and pepper. Cover and cook on low for 5 hours until vegetables become extremely tender and practically melt into the meat. Stir thoroughly, breaking up any remaining chunks of meat.

Serve with tortillas and toppings.

GO GREEN

Shiitake mushrooms, available year-round, develop a meaty, almost woodsy flavor when cooked, bulking up meat dishes and adding ergothioneine (an antioxidant), riboflavin, niacin, pantothenic acid, and copper.

RECIPE NOTE

I find that the most efficient way to wash mushrooms is to give them a quick dunk in water, brushing off peat moss with fingers. Lift them out of the water and drain thoroughly. Never soak mushrooms, since they easily absorb moisture. Then proceed to trimming them.

TOTAL PREP AND COOK TIME: 51/2 HOURS • YIELD: 6 SERVINGS, 2 TACOS OR 1 BURRITO EACH

PER SERVING: 394 CALORIES; 12 G TOTAL FAT; 4 G SATURATED FAT; 24 G PROTEIN; 47 G CARBOHYDRATE; 6 G DIETARY FIBER; 47 MG CHOLESTEROL.

STEVE’S FAMOUS TAILGATE CHILI WITH KIDNEY BEANS

Our friends still rave about this chili that we serve for game day parties and during weekends at a cabin. This recipe is very easy to prepare, and it cooks for 6 hours in the slow cooker, freeing you up for pregame fun.

2 teaspoons (10 ml) high-heat oil like avocado, rice bran, or canola oil

1 pound (455 g) bottom or eye-of-round beef, cubed 1/4 inch (6 mm)

1/2 teaspoon salt

Freshly ground black pepper

2 tablespoons (15 g) chili powder

1/2 teaspoon ground cumin

1/2 teaspoon paprika

1 small yellow onion, thinly sliced (11/2 cups, or 240 g)

1 (14.5-ounce, or 410 g) can crushed tomatoes

1 (14.5-ounce, or 410 g) can red kidney beans, rinsed and drained

1/4 cup (60 ml) organic beef broth

3 garlic cloves, minced

1 teaspoon (5 ml) lime juice

1/4 teaspoon dried oregano

Toppings: chopped tomatoes, sliced scallions, diced avocado, and nonfat plain Greek yogurt

Heat a large skillet over high heat. Add the oil and once it begins to shimmer, add the beef, salt, and pepper, and brown for 4 minutes, reducing the heat if needed. Sprinkle in chili powder, cumin, and paprika to toast during the last 20 seconds. Add 2 tablespoons (28 ml) water and scrape up any brown bits with a wooden spoon. Add beef and remaining ingredients (except toppings) to the slow cooker. Cover and cook on low for 5 to 6 hours until onions and beef are tender. Serve hot with toppings. Can be stored chilled for up to 4 days.

RECIPE NOTE

My friend Michele loves to cook this chili in her Instant Pot. She says to cook 40 minutes on high pressure or press the ‘chili/bean’ button.

GO CLEAN

» Rinsing canned beans reduces sodium by 41 percent and removes much of the beans’ hard-to-digest natural sugars.

» Tempeh, a cake of fermented soybeans, offers a nutty taste and hearty texture and may be used in place of beef for a lower carbon footprint. Crumble the tempeh with your hands and cook it over medium heat in oil. You can find tempeh in the refrigerated section of natural food stores.

TOTAL PREP AND COOK TIME: 6 HOURS • YIELD: 4 SERVINGS, 1 ROUNDED CUP (APPROX. 369 G) EACH

PER SERVING: 271 CALORIES; 7 G TOTAL FAT; 2 G SATURATED FAT; 29 G PROTEIN; 17 G CARBOHYDRATE; 6 G DIETARY FIBER; 53 MG CHOLESTEROL.

◁ BRAISED PORK BUNS WITH QUICK PICKLED CUCUMBERS & BEAN SPROUTS

An extremely picky teen eater rated this dish a 20 on a scale from 1 to 10! The cabbage and onions become so tender that they blend in, disguised as meat.

FOR THE PORK:

2 teaspoons (10 ml) high-heat oil like avocado, rice bran, or canola oil

3.15 pounds (1.4 kg) Boston butt, cut into 3 pieces along natural muscle separation, trimmed of surface fat

1/2 teaspoon salt

Freshly ground black pepper

1/4 cup (60 ml) vermouth, rice wine, or dry sherry

21/2 cups (175 g) thinly sliced red cabbage

1 small onion, sliced (about 1 cup, or 160 g)

3 tablespoons (60 g) molasses (or honey)

2 tablespoons (28 ml) reduced sodium soy sauce

2 tablespoons (20 g) minced garlic

2 tablespoons (12 g) minced ginger

1 tablespoon (8 g) toasted sesame seeds

FOR THE CUCUMBERS:

1 tablespoon (20 g) honey

1/8 teaspoon salt

3 tablespoons (42 ml) rice vinegar

2 large cucumbers, peeled, cut in half lengthwise, seeded with a spoon, thinly sliced

Freshly ground black pepper

TO ASSEMBLE:

11 whole-grain hamburger buns

23/4 cups (286 g) bean sprouts

TO MAKE THE PORK: Heat a large skillet over medium-high heat and add the oil. Season the pork on all sides with salt and pepper. When oil begins to shimmer, add pork and brown on all sides, about 4 minutes per side. Add browned pork to a slow cooker. Off of the heat, add the vermouth and then place on low heat, scraping up any brown bits from the bottom of the skillet with a wooden spoon. Add contents of the skillet to the slow cooker, along with cabbage, onion, molasses, soy sauce, garlic, ginger, and sesame seeds. Cover and cook on high for 1 hour; then reduce heat to low and cook for 4 hours*.

TO MAKE THE CUCUMBERS: In a medium bowl, stir and dissolve the honey and salt into the rice vinegar and then add the cucumbers and pepper. Chill for at least 1 hour.

TO ASSEMBLE: Toast the buns cut side up under a broiler or in a toaster oven. Fill the buns with pork, drained cucumbers, and bean sprouts.

RECIPE NOTES

» Boston butt is part of the shoulder. If you purchase the whole shoulder, ask your butcher to portion out 3.15 pounds (or 3 pounds [1.4 kg] after trimming).

» *Alternatively, cook the pork on low for the entire duration, 6 to 7 hours.

TOTAL PREP AND COOK TIME: 51/2 HOURS • YIELD: 11 SERVINGS, 1 SANDWICH EACH (WITH 1/4 CUP [30 G] CUCUMBERS AND 1/4 CUP [26 G] SPROUTS

PER SERVING: 460 CALORIES; 18 G TOTAL FAT; 5 G SATURATED FAT; 31 G PROTEIN; 44 G CARBOHYDRATE; 7 G DIETARY FIBER; 76 MG CHOLESTEROL.

SLOW-SIMMERED BEEF VEGETABLE STEW WITH CANNELLINI BEANS

One of the best meals I ever ate was at the bottom of the Grand Canyon at Phantom Ranch while hiking this worldly wonder from rim to rim. I reinvented that hearty recipe here, lightening it with more vegetables and adding creamy cannellini beans. Serve with crusty whole-grain bread or dinner rolls.

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 pound (455 g) beef stew meat, cut into large bite-size chunks

Freshly ground black pepper

1/4 teaspoon salt

1/4 cup (60 ml) red wine

4 medium red potatoes, cut into bite-size chunks (about 2 cups, or 220 g)

11/2 cups (240 g) white or red peeled pearl onions

2 carrots, cut into 1-inch (2.5 cm) chunks (about 11/2 cups, or 195 g)

2 celery stalks, cut into 1-inch (2.5 cm) chunks (about 2/3 cup, or 67 g)

2 tablespoons (28 ml) red wine vinegar

11/2 cups (355 ml) beef broth

1 tablespoon (10 g) minced garlic (or 11/2 teaspoons [4.5 g] garlic powder)

1 teaspoon dried herbes de Provence (or Italian herb seasoning)

1/8 teaspoon ground cloves

2 tablespoons (16 g) arrowroot

1 (15.5-ounce or 450 g) can cannellini beans, rinsed and drained

1 cup (100 g) green beans, cut into bite-size pieces

Heat a large skillet over high heat and add the oil. When oil begins to shimmer, sprinkle pepper and salt on the beef and add the beef to the skillet in a single layer; let the beef cook undisturbed for 2 minutes to brown. When it is browned on one side, stir the beef to brown it on all sides; do not cook it through. Add the beef to the slow cooker. Reduce heat to medium and move the skillet off of the burner. Pour the wine into the skillet and return the skillet to the burner, using a wooden spoon to scrape any brown bits from the bottom of the pan. Add the contents of the skillet to the slow cooker, along with the potatoes, onions, beef broth, carrots, celery, vinegar, garlic, herbs, remaining 1/4 teaspoon pepper, and cloves. Cover and simmer on low for 5 to 6 hours, until beef and vegetables are tender.

In a medium bowl, stir together the arrowroot and 2 tablespoons (28 ml) of water; add the cornstarch slurry and the cannellini and green beans to the slow cooker and stir well. Increase the heat to high for 30 minutes to thicken.

RECIPE NOTES

» Peeled white pearl onions are available frozen and work well here. No need to thaw.

» If you can find packaged, rich demi-glace concentrate (in upscale markets), substitute 1/2 cup (120 ml) of reconstituted demi-glace for a 1/2 cup (120 ml) of broth for a richer taste.

TOTAL PREP AND COOK TIME: 6 TO 7 HOURS • YIELD: 6 SERVINGS, ABOUT 11/2 CUPS (APPROX. 286 G) EACH

PER SERVING: 308 CALORIES; 11 G TOTAL FAT; 4 G SATURATED FAT; 20 G PROTEIN; 31 G CARBOHYDRATE; 5 G DIETARY FIBER; 43 MG CHOLESTEROL.

SUNDAY DINNER BOLOGNESE WITH WHOLE-GRAIN ZITI

This recipe is a favorite Sunday comfort food in our house.

1 cup (235 ml) organic beef bone broth

2 tablespoons (28 ml) extra-virgin olive oil

1 pound (455 g) ground organic or grass-fed lean beef or bison

2 (2-ounce, or 55 g) nitrate-free chicken or turkey sausage links, removed from casings

1 medium carrot, cut into large chunks

1 celery stalk, cut into large chunks

1 small yellow onion, quartered

3 garlic cloves

1 (6-ounce, or 170 g) can tomato paste

1 cup (235 ml) dry red wine

1 teaspoon dried sage

1/2 teaspoon salt

Freshly ground black pepper

1 (14-ounce, or 390 g) box dry whole-grain ziti or penne pasta

3/4 cup (75 g) grated Parmesan cheese

Heat a large skillet over high heat and pour in the oil. When oil begins to shimmer, add beef and sausage and break into smaller pieces with a wooden spoon to cover the entire bottom of the pan in a single layer. Cook meat undisturbed until it is browned on one side, about 4 minutes; then turn meat and break it into smaller pieces. Brown and cook for 4 minutes, reducing heat as liquid evaporates.

Meanwhile, whir the carrot chunks in a food processor until they are chopped into small bits and add them to the pan; repeat with celery and then with onion and garlic. Cook for 6 minutes over medium heat until tender. Stir in the tomato paste and cook until rust-colored and aromatic, about 5 minutes. Pour in the wine and simmer for 5 minutes until liquid has almost completely evaporated, scraping any brown bits from the bottom of the pan with a wooden spoon. Add broth, sage, salt, and pepper and simmer on medium-low heat until sauce becomes thick enough to leave a trail behind when you draw a spoon through it, about 30 minutes.

Meanwhile, boil the pasta in a large pot according to package directions. Drain, reserving 1/3 cup (80 ml) of the cooking water, and add pasta and reserved water back to the pot. Toss with sauce and serve hot with Parmesan cheese.

GO CLEAN

Bison, commonly known as buffalo, is lower in total and saturated fats than other ground meats and has a much milder taste than you might think. Buffalos spend most of their lives grazing naturally and very little, if any, time on feedlots. Regulations prohibit the use of subtherapeutic antibiotics and artificial growth hormones in bison.

TOTAL PREP AND COOK TIME: 1 HOUR 10 MINUTES • YIELD: 8 SERVINGS, 11/2 CUPS (126 G) EACH (WITH 11/2 TABLESPOONS [7.5 G] PARMESAN)

PER SERVING: 409 CALORIES; 13 G TOTAL FAT; 4 G SATURATED FAT; 28 G PROTEIN; 41 G CARBOHYDRATE; 5 G DIETARY FIBER; 48 MG CHOLESTEROL.

GRILLED ROSEMARY DIJON PORK CHOP & VEGETABLE SKEWERS

This recipe offers a flavorful alternative to panfrying pork chops—and much less cleanup too!

3 tablespoons (45 ml) liquid amino acids (in natural food section, or reduced sodium soy sauce)

2 tablespoons (30 g) Dijon mustard

2 tablespoons (28 ml) apple cider vinegar

2 teaspoons (1.5 g) chopped rosemary (or 1/2 teaspoon dried, crumbled)

1 teaspoon (5 ml) reduced sodium Worcestershire sauce

Freshly ground black pepper

1 tablespoon (10 g) minced garlic

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola oil

11/4 pounds (570 g) thick-cut boneless pork chops, trimmed, cut into 11/4-inch (3 cm) chunks*

21/2 cups (275 g) whole bite-size potatoes, such as creamers or baby Dutch

1 (8-ounce, or 225 g) package crimini (baby bella) mushrooms (about 21/2 cups)

25 cherry tomatoes

Your favorite meat dipping sauce

Soak the wood skewers in water for 10 minutes. Preheat grill to medium heat, about 350°F (180°C, or gas mark 4). Whisk together amino acids, mustard, vinegar, rosemary, Worcestershire sauce, pepper, and garlic. Drizzle in the oil while stirring. Skewer the pork; place skewers on a sheet pan and drizzle half of the marinade over the meat. Turn skewers a few times to coat the meat completely; set aside. Place potatoes in a grill basket and toss with half of the remaining marinade. Place basket on the grill to cook potatoes 10 minutes prior to cooking pork and vegetables. Skewer the mushrooms and tomatoes and drizzle them with remaining marinade.

Oil the grill and place pork skewers at an angle on the hottest part of grate. Close the grill lid and cook for 5 minutes. Place mushroom and tomato skewers on cooler areas of the grill, turn the pork, and stir the potatoes. Brush vegetable and meat skewers with any marinade remaining in the pan. Close the grill lid and cook for 5 minutes until pork is done** and vegetables are tender, turning the vegetables halfway through. Enjoy with your favorite dipping sauce.

GO CLEAN

Condiments vary drastically in sodium and added sugar contents. Look for one that relies on ingredients that are flavorful in their own right with fruit and vegetable purées, garlic, herbs, and spices rather than those that rely on excessive amounts of added salt and refined sugar.

RECIPE NOTES

» *If only thin-cut pork chops are available, stack 2 pork chops on top of each other before cutting and tightly skewer 2 pieces together to form a thick chunk.

» **In 2011, the U.S. Department of Agriculture (USDA) announced that whole cuts of pork, such as pork chops, can be safely cooked to 145°F (63°C), followed by a 3-minute rest period. This equates to medium or medium-rare with a pink center. I was very happy about this news, since this practice results in juicier, tastier pork.

» Marinade that came into contact with raw meat can be used again in the cooking process as long as it is boiled or cooked at 165°F (74°C) for at least 15 seconds.

TOTAL PREP AND COOK TIME: 35 MINUTES • YIELD: 4 SERVINGS, 3 OUNCES (85 G) PORK EACH (WITH 1 CUP [APPROX. 125 G] VEGETABLES)

PER SERVING: 258 CALORIES; 12 G TOTAL FAT; 3 G SATURATED FAT; 21 G PROTEIN; 13 G CARBOHYDRATE; 2 G DIETARY FIBER; 57 MG CHOLESTEROL.

HERBED PORK MEDALLIONS WITH SAGE APPLE COMPOTE

The tart apples perfectly balance the sauce, resulting in a savory, not sweet, complement to the pork.

FOR THE PORK:

2 tablespoons (15 g) whole-grain flour

1/2 teaspoon garlic powder

1/4 teaspoon salt

Freshly ground black pepper

2 teaspoons (4 g) Italian herb seasoning

1 pork tenderloin (about 11/4 pounds, or 570 g), sliced crosswise into 3/4-inch (2 cm)-thick medallions

2 tablespoons (28 ml) high-heat oil like avocado, rice bran, or canola oil

FOR THE COMPOTE:

1/2 small red onion, diced 1/4 inch, or 6 mm (about 1/2 cup, or 80 g)

1 Granny Smith apple, peeled, cored, diced 1/4 inch (6 mm)

1 celery stalk, diced 1/4 inch, or 6 mm (about 1/2 cup, or 60 g)

11/2 teaspoons (7.5 ml) apple cider vinegar

1/2 cup (120 ml) dry white wine, such as Chardonnay (or chicken broth)

1/4 teaspoon ground sage

1/4 teaspoon ground ginger

1/4 teaspoon Italian herb seasoning

1 tablespoon (14 g) butter

1/4 teaspoon salt

Freshly ground black pepper

2 tablespoons (2 g) inner yellow celery leaves to garnish

TO MAKE THE PORK: Stir together flour, garlic powder, salt, pepper, and Italian seasoning in a shallow dish. Arrange the pork flat on a cutting board, pound it with a mallet to 1/2-inch (1.3 cm) thickness, and coat it in the seasoned flour on all sides. Heat a large skillet over medium heat and pour in 1 tablespoon (15 ml) of oil. When oil begins to shimmer, add pork in a single layer; you may need to divide the pork into 2 batches to avoid overcrowding the pan. Brown the pork on one side for 2 to 3 minutes; then turn to brown on the other side. Move the pork to a plate; using a wooden spoon, scrape the brown bits from the bottom of the pan and add them to the measured wine. Put the additional 2 teaspoons (10 ml) of oil into the pan and brown the remaining pork. Transfer the pork to the plate.

TO MAKE THE COMPOTE: Reduce heat to low and add onion, apple, celery, and vinegar and lightly sauté for 4 minutes to release the juices, using a wooden spoon to scrape the brown bits up from the bottom of the skillet. Add wine, sage, ginger, and Italian seasoning and cook over medium until the liquid has almost completely evaporated, about 6 minutes. Remove the skillet from the heat and swirl in butter, salt, and pepper. Spoon the compote onto plates and arrange pork slices on top. Sprinkle celery leaves on top of the pork.

RECIPE NOTE

Instead of discarding leaves from produce, use those that are edible as flavorful garnishes, as in this dish. Fresh fennel leaves pair well with salads and fish, and sautéed beet greens make a tasty side dish.

< 30 TOTAL PREP AND COOK TIME: 30 MINUTES • YIELD: 4 SERVINGS, 3 MEDALLIONS EACH (WITH 1/4 CUP [APPROX. 76 G] COMPOTE)

PER SERVING: 274 CALORIES; 12 G TOTAL FAT; 3 G SATURATED FAT; 21 G PROTEIN; 18 G CARBOHYDRATE; 2 G DIETARY FIBER; 59 MG CHOLESTEROL.

◁ HOISIN BEEF & EDAMAME LETTUCE WRAPS IN A HURRY

This is one of my signature dishes. I’ve honed and served it throughout my cooking career as a personal chef, newlywed, and mom. I present to you the simplest, most flavorful version yet. Feel free to substitute ground chicken, lean pork, or bison for the beef.

FOR THE SAUCE:

2 tablespoons (28 ml) reduced sodium soy sauce

1 tablespoon (16 g) hoisin sauce

1 tablespoon (15 ml) rice vinegar

2 teaspoons (8 g) Chinese mustard

1 teaspoon (7 g) honey

Freshly ground black pepper

FOR THE BEEF:

1 tablespoon (15 ml) high-heat oil like avocado, rice bran, or canola oil

1 pound (455 g) organic or grass-fed ground beef

Freshly ground black pepper

1 small onion, diced small (about 1 cup, or 160 g)

1 tablespoon (10 g) minced garlic

1 tablespoon (8 g) sesame seeds

2 teaspoons (4 g) minced ginger

1 cup (118 g) frozen shelled edamame, partially thawed (or peas)

1 (8-ounce, or 225 g) can sliced water chestnuts, drained, roughly chopped

1/2 cup (55 g) shredded carrots

FOR ASSEMBLY:

1 head Bibb, butter, or iceberg lettuce, separated into individual cups

Cooked brown rice

Reduced sodium soy sauce, Sriracha chili sauce, and peanut sauce for drizzling

TO MAKE THE SAUCE: In a small bowl, stir together all the sauce ingredients and set aside.

TO MAKE THE BEEF: Heat a large wok or frying pan over high heat and pour in the oil. When oil begins to shimmer, add beef in a single layer and break into pieces. Sprinkle in the pepper and allow the beef to cook undisturbed for 5 minutes to brown. Then turn the beef; break it into smaller pieces, add onion, and brown for a few more minutes. If needed, add a splash of water to the pan and use a wooden spoon to scrape up any brown bits from the bottom of the pan. Reduce heat to medium. Push meat to one side of the pan, add garlic, sesame seeds, and ginger to the other side, and cook until sesame seeds turn golden, about 20 seconds. Add edamame, water chestnuts, and carrots and stir-fry for 4 more minutes until vegetables become tender.

Swirl the sauce into the beef and stir-fry for 1 minute.

TO ASSEMBLE: Serve hot over cool lettuce cups with sauces spooned over the top and rice served on the side.

RECIPE NOTE

Chinese mustard contains brown or black mustard seeds and is made in a way that gives it a distinctive taste. Find it in the Asian food section. If you don’t have it on hand, you may use Dijon or brown mustard.

TOTAL PREP AND COOK TIME: 45 MINUTES • YIELD: 4 SERVINGS, 1 CUP (APPROX. 249 G) BEEF FILLING EACH (WITH 3 LETTUCE CUPS)

PER SERVING (NOT INCLUDING BROWN RICE): 374 CALORIES; 20 G TOTAL FAT; 6 G SATURATED FAT; 29 G PROTEIN; 19 G CARBOHYDRATE; 5 G DIETARY FIBER; 70 MG CHOLESTEROL.

◁ SIMPLE-TO-ASSEMBLE LASAGNA

I have way streamlined the lasagna-making process with this recipe. We’re talking in the oven after 30 minutes of prep. No kidding. No need to pre-boil the noodles, brown beef, or wash piles of pans. Instead of simmering a complex sauce, look for a high-quality jarred sauce made with extra-virgin olive oil, no added sugar, and only simple ingredients that you’d use at home. Et voila. All you have to do is assemble and bake. Everyone in my family loves it.

Cooking oil spray

FOR THE RICOTTA LAYER:

2 large eggs

1 (15-ounce, or 428 g) container low-fat ricotta cheese

1 (9-ounce, or 255 g) box frozen spinach, thawed, and extra moisture squeezed out

1 teaspoon (3 g) garlic powder

1 teaspoon (1 g) Italian seasoning

1/4 teaspoon salt

Freshly ground black pepper

FOR THE REMAINING LAYERS:

31/2 cups (875 g) marinara sauce made with extra-virgin olive oil and no added sugar

1 pound (455 g) (93 percent lean) ground beef

11/2 cups (173 g) shredded Italian cheese blend

9 sheets whole-grain lasagna (regular noodles, no-boil noodles are unnecessary)

Preheat oven to 350°F (180°C, or gas mark 4). Spray a 9 x 13-inch (23 x 33 cm) baking pan with cooking oil spray.

TO MAKE THE RICOTTA: Whisk the eggs in a medium bowl. Add the ricotta, spinach, garlic powder, Italian seasoning, salt, and pepper. Stir.

Pour the marinara into a large bowl. Crumble in the beef.

TO ASSEMBLE THE LASAGNA: Spread 11/2 cups (300 g) meat sauce in the bottom of the pan. Place 3 lasagna sheets on top. Spread 11/2 cups (375 g) ricotta in an even layer. Repeat this set of layers once. Sprinkle with 1/2 cup (58 g) shredded cheese. Repeat the layers again and top with 1 cup (115 g) shredded cheese.

Cover with foil and bake 45 minutes, until aromatic and the lasagna begins to bubble around the edges. For a browned, crispy top, uncover and increase oven temperature to 425°F (220°C, or gas mark 7) and bake until lightly browned, about 10 to 15 minutes more. Or to keep the top soft, keep baking it covered. Remove from the oven and let rest 10 minutes before cutting into to allow the liquid to reabsorb.

RECIPE NOTE

If you think your kids will completely freak out at the site of green in the lasagna, it is fine to skip the spinach. Or do what I do: sprinkle spinach on half of the lasagna when you layer the ricotta. Half for you, half for them. Problem solved.

TOTAL PREP AND COOK TIME: 1 HOUR 30 MINUTES • YIELD: 12 SERVINGS

PER SERVING: 264 CALORIES; 9 G TOTAL FAT; 4 G SATURATED FAT; 21 G PROTEIN; 25 G CARBOHYDRATE; 4 G DIETARY FIBER; 73 MG CHOLESTEROL.

BEEF & BELL PEPPER STROGANOFF WITH WHOLE-WHEAT NOODLES

Greek yogurt replaces sour cream in this classic dish, and the addition of bell pepper provides vegetables, making it a nutritious all-in-one meal.

1 tablespoon + 2 teaspoons (25 ml) high-heat oil like avocado, rice bran, or canola oil, divided

1 pound (455 g) flank steak, or another tender cut of beef, thinly sliced against the grain into strips

11/2 teaspoons (3.8 g) paprika

1/2 teaspoon salt, divided

Freshly ground black pepper, divided

1 (8-ounce, or 225 g) package crimini (baby bella) mushrooms, thickly sliced (about 21/2 cups)

1 medium red bell pepper, diced 1/2 inch (1.3 cm)

3/4 cup (120 g) thinly sliced red onion

1/2 cup (120 ml) dry red wine

1 cup (235 ml) organic beef broth

1/2 cup (115 g) nonfat plain Greek yogurt

2 teaspoons (10 g) Dijon mustard

5 cups (700 g) cooked whole-wheat egg noodles or 4 cups (195 g) cooked brown rice

3 tablespoons (12 g) chopped parsley

Heat a large skillet over high heat and add 2 teaspoons (10 ml) of the oil. Add beef in a single layer and sprinkle with paprika, 1/4 teaspoon of salt, and pepper. Brown for 4 minutes and add 2 tablespoons (28 ml) of water at the end, using a wooden spoon to scrape any brown bits from the bottom of the pan. Transfer beef to a plate. Place back on medium heat and add remaining tablespoon (15 ml) of oil. When oil begins to shimmer, add mushrooms, bell pepper, and onion and sauté until tender, about 7 minutes, reducing heat as vegetables shrink. Add wine and simmer until mostly evaporated, about 2 minutes. Add broth and reduce by half. Add cooked meat back to the pan to reheat. Remove the pan from the heat for 1 minute and stir in yogurt and mustard (removing the pan from the heat prevents the yogurt from curdling).

Serve the stroganoff over the cooked noodles, sprinkle with parsley, and enjoy hot.

GO CLEAN

Mushrooms are a rich source of umami, one of the five basic tastes, providing a pleasant savory flavor imparted by the amino acid glutamate, among other naturally occurring compounds. The firm texture and full-bodied taste of cremini mushrooms blend in with beef, fooling your taste buds into thinking you’re eating more meat, but with fewer calories and saturated fat grams.

TOTAL PREP AND COOK TIME: 35 MINUTES • YIELD: 5 SERVINGS, 11/2 CUPS (APPROX. 323 G) EACH

PER SERVING: 347 CALORIES; 9 G TOTAL FAT; 2 G SATURATED FAT; 28 G PROTEIN; 37 G CARBOHYDRATE; 6 G DIETARY FIBER; 50 MG CHOLESTEROL.