Sandwiches
Goat Cheese and Roasted Pepper Panini
Overstuffed Grilled Vegetable–Feta Sandwiches
Roasted Portobello Mushroom Sandwiches with Parmesan Mayonnaise
Open-Faced Smoked Salmon Sandwiches
Grilled Grouper Sandwiches with Tartar Sauce
Sloppy Skillet Beef Sandwiches
Mini Lamb Pitas with Minted Pea Hummus
Grilled Pork Sliders with Honey BBQ Sauce
Grilled Ham and Mango Quesadillas
Grilled Ham, Muenster, and Spinach Sandwiches
Prosciutto, Fontina, and Fig Panini
Grilled BBQ Chicken Sandwiches with Spicy Avocado Spread
Grilled Chicken and Pineapple Sandwiches
Turkey Burgers with Cranberry-Peach Chutney
Pear-Walnut Sandwiches
Crisp, ripe Bartlett pears and toasted walnuts from fall’s harvest combine in these quick and tasty sandwiches. They pack nutrition and taste great for breakfast, lunch, or dinner. Pair them with Honey-Gingered Carrot Soup for a dynamic dinner duo.
Prep: 15 minutes
1/2 cup (4 ounces) tub-style light cream cheese
8 (1.1-ounce) slices cinnamon-raisin bread, toasted
2 tablespoons finely chopped walnuts, toasted
2 Bartlett pears, cored and thinly sliced
1 cup alfalfa sprouts
1. Spread 1 tablespoon cream cheese evenly over each of 8 bread slices. Sprinkle 1/2 tablespoon walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts, and 1 bread slice. Cut each sandwich in half diagonally. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 335 (29% from fat); FAT 11g (sat 3.7g, mono 0.4g, poly 1.8g); PROTEIN 8.7g; CARB 52.2g; FIBER 5.9g; CHOL 15mg; IRON 2mg; SODIUM 363mg; CALC 56mg
serve with
Honey-Gingered Carrot Soup
Prep: 3 minutes • Cook: 12 minutes
3 cups fat-free, less-sodium chicken broth
2 (10-ounce) packages frozen sliced honey-glazed carrots (such as Green Giant), thawed
1/2 cup frozen chopped onion
1 tablespoon minced peeled fresh ginger
1 teaspoon grated orange rind
1/4 teaspoon black pepper
Plain fat-free yogurt (optional)
Thyme sprigs (optional)
1. Combine first 6 ingredients in a large saucepan; bring to a boil. Reduce heat; simmer 2 minutes or until carrots are tender.
2. Place half of soup mixture in a blender or food processor. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend 30 seconds or until smooth. Pour pureed mixture into a large bowl. Repeat procedure with remaining soup mixture. Ladle soup into bowls; garnish with yogurt and thyme sprigs, if desired. Yield: 4 servings (serving size: 11/4 cups).
CALORIES 160 (21% from fat); FAT 4g (sat 0.6g, mono 0g, poly 0g); PROTEIN 3.7g; CARB 20.7g; FIBER 3.8g; CHOL 0mg; IRON 0.1mg; SODIUM 664mg; CALC 26mg
Tofu Salad Sandwiches
Toast the English muffins under a preheated broiler while preparing the filling. You can toast four muffins on a baking sheet in the same amount of time it takes to cook just one muffin in a toaster. Round out your meal with a handful of baked tortilla chips and a dill pickle spear.
Prep: 10 minutes
4 green leaf lettuce leaves
4 honey wheat double-fiber English muffins (such as Thomas’ Hearty Grains), split and toasted
4 tomato slices
Tofu Salad
Freshly ground black pepper (optional)
1. Place 1 lettuce leaf on the bottom half of each English muffin; top each with 1 tomato slice. Spoon 1/3 cup Tofu Salad evenly over each tomato slice; sprinkle evenly with black pepper, if desired. Top sandwiches with remaining 4 muffin halves. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 203 (28% from fat); FAT 6g (sat 0.5g, mono 0g, poly 0g); PROTEIN 9.5g; CARB 30.9g; FIBER 6.1g; CHOL 4mg; IRON 2.7mg;SODIUM 510mg; CALC 195mg
Tofu Salad
Prep: 5 minutes
8 ounces extra-firm tofu
1/4 cup reduced-calorie salad dressing (such as Miracle Whip Light)
1 tablespoon dill pickle relish
1 teaspoon prepared mustard
1/8 teaspoon salt
1/8 teaspoon dried dill
1/8 teaspoon freshly ground black pepper
1. Press tofu between paper towels to remove excess moisture; cut into 1/4-inch cubes.
2. Combine salad dressing and next 5 ingredients in a medium bowl, stirring until blended. Add half of tofu, mashing with the back of a large spoon. Add remaining tofu, stirring gently. Yield: 11/3 cups (serving size: 1/3 cup).
CALORIES 88 (60% from fat); FAT 6g (sat 0.5g, mono 0g, poly 0g); PROTEIN 5.1g; CARB 3.8g; FIBER 0.8g; CHOL 4mg; IRON 1.1mg;SODIUM 287mg; CALC 109mg
Goat Cheese and Roasted Pepper Panini
The sweetness of roasted red bell peppers is an ideal foil to the pungency of the goat cheese and kalamata olives. Serve this hearty veggie sandwich with Melon Chillers.
Prep: 5 minutes • Cook: 6 minutes
1 (3-ounce) package goat cheese, softened
12 pitted kalamata olives, coarsely chopped
8 (2-ounce) slices sourdough bread
16 basil leaves
2 cups spring mix greens
1 cup bottled roasted red bell peppers
Cooking spray
1. Combine cheese and olives in a small bowl, stirring until well blended. Spread about 1 tablespoon cheese mixture evenly over each of 4 bread slices. Divide basil leaves, greens, and bell pepper into fourths; arrange evenly over cheese mixture on each bread slice. Top with remaining 4 bread slices.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan. Cover with a sheet of foil; top with a heavy skillet. Cook 3 minutes or until lightly browned. Turn sandwiches over; replace foil and skillet. Cook 3 minutes or until golden. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 477 (25% from fat); FAT 13g (sat 6.4g, mono 4.1g, poly 1.4g); PROTEIN 20.1g; CARB 69.3g; FIBER 3.8g; CHOL 22mg; IRON 4.9mg;SODIUM 1,198mg; CALC 174mg
serve with
Melon Chillers
Prep: 6 minutes
2 cups cubed fresh cantaloupe, frozen
1/3 cup orange juice
2 tablespoons fresh lime juice
1/4 cup sugar
1 (12-ounce) can ginger ale, divided
1. Combine first 4 ingredients and 1/2 cup ginger ale in a blender; process until smooth. Add remaining ginger ale; process until smooth. Yield: 4 servings (serving size: about 1 cup).
CALORIES 116 (2% from fat); FAT 1g (sat 0.1g, mono 0g, poly 0.1g); PROTEIN 0.9g; CARB 29.2g; FIBER 0.1g; CHOL 0mg; IRON 0.4mg;SODIUM 19mg; CALC 13mg
Overstuffed Grilled Vegetable–Feta Sandwiches
Make sure your grill is nice and hot to create grill marks on the vegetables and bread.
Prep: 4 minutes • Cook: 11 minutes
11/3 cups refrigerated presliced yellow squash and zucchini mix
4 (1/4-inch-thick) slices red onion
Cooking spray
3/4 cup grape tomatoes, halved
3 tablespoons light Northern Italian salad dressing with basil and Romano (such as Ken’s Steak House Lite)
1 tablespoon chopped fresh basil
1 (8-ounce) loaf French bread, halved lengthwise
3/4 cup (3 ounces) crumbled feta cheese
1. Prepare grill.
2. Coat squash mix and onion evenly with cooking spray. Place vegetables on grill rack; grill 4 minutes on each side or until crisp-tender and beginning to brown.
3. Place tomato in a medium bowl; add dressing and basil, tossing gently to coat. Add cooked vegetables to tomato mixture; toss well.
4. Coat cut sides of bread with cooking spray. Grill bread 1 minute on each side or until lightly toasted. Spoon vegetable mixture over bottom half of bread; sprinkle evenly with cheese. Top with remaining bread half. Press down lightly; cut crosswise into 4 equal pieces. Yield: 4 servings (serving size: 1 piece).
CALORIES 283 (25% from fat); FAT 8g (sat 3.5g, mono 1.2g, poly 0.7g); PROTEIN 11.6g; CARB 42.5g; FIBER 3.2g; CHOL 19mg; IRON 2.7mg;SODIUM 773mg; CALC 158mg
Red Onions Red onions contain more sugar than brown- or white-skinned onions and have a milder, sweeter flavor. They’re best used in salads, on sandwiches, or in quick-cooking dishes, since they lose their jewel-toned purplish color when cooked a long time. When purchasing, look for onions with dry, clean, paper-thin skin, and be sure the onions are firm. Store in a dry, cool location.
Roasted Portobello Mushroom Sandwiches with Parmesan Mayonnaise
Begin assembling these sandwiches while the mushrooms broil, and add the hot-from-the-oven mushrooms at the end. Spread leftover Parmesan Mayonnaise on any of your favorite deli meat sandwiches—it adds a fantastic burst of flavor.
Prep: 7 minutes • Cook: 11 minutes
2 (6-ounce) packages presliced portobello mushrooms
12 sprays balsamic vinaigrette salad spritzer (such as Wish-Bone)
1/2 cup Parmesan Mayonnaise
8 (3/4-ounce) slices crusty Chicago-style Italian bread (about 1/2 inch thick), toasted
1 (12-ounce) bottle roasted red bell peppers, drained
2 cups baby arugula
1. Preheat broiler.
2. Place mushrooms on a baking sheet; coat evenly with balsamic spritzer. Broil mushrooms 11 to 12 minutes or until browned and tender.
3. While mushrooms broil, spread 1 tablespoon Parmesan Mayonnaise over cut side of each bread slice; top each of 4 slices with about 2/3 cup bell pepper and 1/2 cup arugula. Arrange roasted mushrooms evenly over arugula. Top with remaining 4 bread slices. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 276 (41% from fat); FAT 13g (sat 2.3g, mono 0.6g, poly 0.7g); PROTEIN 7.4g; CARB 32.4g; FIBER 2.8g; CHOL 13mg; IRON 2mg;SODIUM 806mg; CALC 88mg
Parmesan Mayonnaise
Prep: 3 minutes
1/2 cup light mayonnaise
1 garlic clove, pressed
2 tablespoons grated Parmesan cheese
2 tablespoons minced red onion
1/4 teaspoon black pepper
1. Combine all ingredients in a small bowl, stirring until well blended. Yield: 2/3 cup (serving size: about 1 tablespoon).
CALORIES 46 (82% from fat); FAT 4g (sat 0.8g, mono 0.1g, poly 0g); PROTEIN 0.5g; CARB 1.4g; FIBER 0.1g; CHOL 5mg; IRON 0.1mg;SODIUM 111mg; CALC 13mg
Open-Faced Smoked Salmon Sandwiches
Served with a mixed green salad, this light salmon sandwich is perfect for a warm summer’s day. Low in calories and rich in protein, alfalfa sprouts crown this sandwich with lots of vitamins and minerals—particularly vitamin C.
Prep: 9 minutes
Dill Cream Cheese Spread
4 (1-ounce) slices pumpernickel bread, toasted
4 ounces thinly sliced smoked salmon
8 (1/4-inch-thick) slices red onion
1 cup alfalfa sprouts
1. Spread 1 tablespoon Dill Cream Cheese Spread over each of 4 bread slices. Top each with 1 ounce salmon, 2 onion slices, and 1/4 cup sprouts. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 176 (24% from fat); FAT 5g (sat 1.9g, mono 0.9g, poly 0.7g); PROTEIN 10.7g; CARB 23.6g; FIBER 3.6g; CHOL 14mg; IRON 1.4mg;SODIUM 568mg; CALC 66mg
Dill Cream Cheese Spread
Prep: 3 minutes
1/4 cup (2 ounces) tub-style light chive-and-onion cream cheese
2 teaspoons chopped fresh dill
2 teaspoons capers, rinsed
1. Combine all ingredients in a bowl, stirring until well blended. Yield: 1/4 cup (serving size: 1 tablespoon).
CALORIES 30 (67% from fat); FAT 2g (sat 1.5g, mono 0g, poly 0g); PROTEIN 1.5g; CARB 1.1g; FIBER 0.1g; CHOL 8mg; IRON 0mg;SODIUM 128mg; CALC 21mg
Grilled Grouper Sandwiches with Tartar Sauce
Grouper is a white-meat fish that is well suited for the grill. If you can’t find grouper, use sea bass or mahimahi. Look for fish that is free of blemishes, has a fresh smell, and has flesh that springs back when touched. Serve these fish sandwiches with fresh seasonal cherries and pineapple to add bright color and tart flavor to your meal.
Prep: 6 minutes • Cook: 6 minutes
4 (6-ounce) grouper fillets (about 11/2 inches thick)
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
Tartar Sauce
4 (1.8-ounce) white wheat hamburger buns
4 green leaf lettuce leaves
1. Prepare grill.
2. Brush fillets evenly with olive oil; sprinkle evenly with salt and pepper. Place fillets on grill rack coated with cooking spray; grill 3 to 4 minutes on each side or until fish flakes easily when tested with a fork.
3. While fish cooks, prepare Tartar Sauce. Spread about 21/2 tablespoons Tartar Sauce over cut sides of each bun; place 1 lettuce leaf on bottom half of each bun. Top lettuce with fish; top with remaining bun halves. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 388 (37% from fat); FAT 16g (sat 2.8g, mono 2g, poly 1.9g); PROTEIN 38.5g; CARB 26.3g; FIBER 5.5g; CHOL 73mg; IRON 4.6mg;SODIUM 783mg; CALC 311mg
Tartar Sauce
Prep: 4 minutes
1/2 cup light mayonnaise
2 tablespoons chopped green onions
1 tablespoon sweet pickle relish
11/2 teaspoons capers, drained
11/2 teaspoons fresh lemon juice
1/2 teaspoon Worcestershire sauce
1. Combine all ingredients in a small bowl, stirring with a whisk until well blended. Yield: 2/3 cup (serving size: about 1 tablespoon).
CALORIES 43 (84% from fat); FAT 4g (sat 0.6g, mono 0g, poly 0g); PROTEIN 0.1g; CARB 1.8g; FIBER 0.1g; CHOL 4mg; IRON 0.1mg;SODIUM 124mg; CALC 2mg
Spicy Baja Beef Tortillas
These “open-faced wraps” get their kick from the adobo sauce in canned chipotle chiles. Quench the heat with a refreshing Cranberry-Açai Spritzer. Research on the health-promoting abilities of açai berries shows promise because they are rich in antioxidants, phytochemicals, anti-inflammatory substances, vitamins, and minerals.
Prep: 12 minutes
1/4 cup light sour cream
1 tablespoon adobo sauce from canned chipotle chiles in adobo sauce (reserve chiles for another use)
4 (6-inch) low-fat whole wheat tortillas
5 cups gourmet salad greens
6 ounces thinly sliced low-sodium deli roast beef (such as Boar’s Head)
1 cup refrigerated prechopped tomato
1/3 cup mild pickled banana pepper rings
1 ripe peeled avocado, coarsely chopped
1. Combine 1/4 cup sour cream and adobo sauce in a small bowl, stirring well. Place 1 tortilla on each of 4 plates. Spread 1 tablespoon sour cream mixture over each tortilla. Top each evenly with salad greens; arrange beef over greens.
2. Combine tomato, pepper rings, and avocado in a medium bowl; toss gently. Top beef evenly with tomato mixture. Yield: 4 servings (serving size: 1 tortilla).
CALORIES 284 (42% from fat); FAT 13.1g (sat 3.5g, mono 4.8g, poly 1g); PROTEIN 16.9g; CARB 26.4g; FIBER 6.1g; CHOL 25mg; IRON 3.2mg;SODIUM 352mg; CALC 103mg
serve with
Cranberry-Açai Spritzer
Prep: 4 minutes
2 cups cranberry juice
1 (10.5-ounce) bottle organic açai juice blend (such as Sambazon Original Blend)
1 tablespoon fresh lime juice
1 (12-ounce) can diet ginger ale
2 cups crushed ice (optional)
4 lime slices (optional)
1. Combine first 3 ingredients in a 11/2-quart pitcher. Slowly add ginger ale. Serve over ice, and garnish with lime slices, if desired. Yield: 4 servings (serving size: about 1 cup).
CALORIES 108 (9% from fat); FAT 1g (sat 0.3g, mono 0g, poly 0.1g); PROTEIN 0.3g; CARB 24.9g; FIBER 0.5g; CHOL 0mg; IRON 0.3mg;SODIUM 31mg; CALC 14mg
Black and Blue Quesadillas
A sweet and salty flavor combination is always a huge hit, and the blue cheese and balsamic glaze in these beefy quesadillas is no exception. Pair with Mixed Greens with Lime Vinaigrette for a sensational meal.
Prep: 5 minutes • Cook: 11 minutes
Cooking spray
1/3 cup thinly sliced red onion
4 (8-inch) fat-free flour tortillas
1/2 pound thinly sliced low-sodium deli roast beef (such as Boar’s Head)
2 tablespoons crumbled blue cheese
4 teaspoons balsamic glaze (such as Gia Russa)
1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; sauté 3 to 4 minutes or until tender and lightly browned. Remove from heat.
2. Top half of each tortilla evenly with beef, onion, and cheese. Fold tortillas in half.
3. Return pan to heat. Coat pan and both sides of quesadillas evenly with cooking spray. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until browned. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges; drizzle with 1 teaspoon glaze. Yield: 4 servings (serving size: 1 quesadilla).
CALORIES 233 (17% from fat); FAT 4g (sat 1.8g, mono 0.3g, poly 0g); PROTEIN 20.3g; CARB 27.9g; FIBER 2.3g; CHOL 33.5mg; IRON 1.5mg;SODIUM 484mg; CALC 26mg
serve with
Mixed Greens with Lime Vinaigrette
Prep: 7 minutes
2 tablespoons white wine vinegar
1 tablespoon olive oil
1/2 teaspoon grated lime rind
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
6 cups mixed baby greens
1 peeled avocado, cut into 8 slices
1 cup cherry tomatoes, halved
1. Combine first 5 ingredients in a small bowl, stirring well with a whisk.
2. Arrange greens evenly on plates. Top evenly with avocado and tomato. Drizzle evenly with dressing. Yield: 4 servings (serving size: 11/2 cups mixed greens, 2 slices avocado, and 1/4 cup tomato).
CALORIES 177 (75% from fat); FAT 15g (sat 3.7g, mono 7.3g, poly 1.5g); PROTEIN 4.9g; CARB 9.6g; FIBER 4.7g; CHOL 10mg; IRON 1.2mg;SODIUM 154mg; CALC 108mg
French Dip Sandwiches
Deglazing the pan with a couple of tablespoons of water while cooking the onions speeds up the browning process. The result is a “shortcut” caramelized onion that adds maximum flavor to this deli classic.
Prep: 3 minutes • Cook: 12 minutes
1 medium Vidalia or other sweet onion, peeled and thinly sliced
Cooking spray
2 teaspoons salt-free onion and herb seasoning blend, divided
1/2 cup plus 2 tablespoons water
1 cup fat-free, less-sodium beef broth
12 ounces very thinly sliced low-sodium deli roast beef (such as Boar’s Head)
4 (21/2-ounce) hoagie rolls, split lengthwise
4 (0.8-ounce) slices reduced-fat Swiss cheese, torn in half
1. Preheat oven to 500°.
2. Heat a large nonstick skillet over high heat; add onion. Coat onion with cooking spray; stir in 1/2 teaspoon seasoning blend. Sauté 11 to 12 minutes or until onion is tender and golden brown. While onion cooks, add 2 tablespoons water at a time; cook each time until liquid evaporates, scraping pan to loosen browned bits.
3. While onion cooks, combine broth and remaining 11/2 teaspoons seasoning blend in a medium saucepan; cook over medium heat until hot. Remove pan from heat; add beef, pushing beef down into liquid until covered. Let stand 5 minutes.
4. While beef stands, place hoagie rolls, cut sides up, on a baking sheet. Bake at 500° for 4 minutes or until bread is lightly toasted.
5. Remove beef from broth, allowing excess broth to drip back into pan; reserve broth. Arrange beef evenly over bottom halves of rolls; top evenly with onion, cheese slices, and remaining bread halves. Serve with warm broth for dipping. Yield: 4 servings (serving size: 1 sandwich and 2 tablespoons broth).
CALORIES 395 (22% from fat); FAT 10g (sat 4.5g, mono 0g, poly 1g); PROTEIN 37.4g; CARB 42.2g; FIBER 2.7g; CHOL 46mg; IRON 2.4mg;SODIUM 683mg; CALC 219mg
serve with
Creamy Ranch-Style Coleslaw
Prep: 7 minutes
1/3 cup light mayonnaise
1/4 cup nonfat buttermilk
1 teaspoon salt-free onion and herb seasoning blend (such as Mrs. Dash)
1/4 teaspoon salt
1/8 teaspoon black pepper
4 cups packaged coleslaw
1. Combine first 5 ingredients in a bowl, stirring well with a whisk. Pour dressing over slaw; toss well. Chill until ready to serve. Yield: 4 servings (serving size: 1 cup).
CALORIES 85 (71% from fat); FAT 7g (sat 1.3g, mono 0g, poly 0g); PROTEIN 1.1g; CARB 4.8g; FIBER 1g; CHOL 6.8mg; IRON 0.2mg;SODIUM 328mg; CALC 39mg
Sloppy Skillet Beef Sandwiches
Add color, crunch, and—most importantly—convenience to this weeknight family favorite with prechopped yellow, red, and green bell pepper.
Prep: 2 minutes • Cook: 15 minutes
Cooking spray
1 pound lean ground beef
1 cup refrigerated prechopped tricolor bell pepper
1/2 cup frozen whole-kernel corn
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeno peppers and spices, undrained
1/4 cup plus 2 tablespoons ketchup
4 (11/2-ounce) whole wheat hamburger buns
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef and bell pepper; sauté 5 minutes or until meat is browned, stirring to crumble. Drain well; return meat mixture to pan. Add corn, tomatoes, and ketchup; cook 9 minutes or to desired consistency. Serve on hamburger buns. Yield: 4 servings (serving size: 1 cup beef and 1 bun).
CALORIES 382 (29% from fat); FAT 13g (sat 4.5g, mono 5g, poly 1.5g); PROTEIN 29.1g; CARB 41.2g; FIBER 6.1g; CHOL 41mg; IRON 4.1mg;SODIUM 864mg; CALC 79mg
serve with
Sweet and Tangy Mustard Coleslaw
Prep: 5 minutes
2 tablespoons sugar
1 tablespoon canola oil
1 tablespoon cider vinegar
1 tablespoon prepared mustard
1/4 teaspoon salt
4 cups packaged cabbage-and-carrot coleslaw
1/2 cup refrigerated prechopped tricolor bell pepper
1. Combine first 5 ingredients in a large bowl; stir well with a whisk. Add coleslaw and bell pepper; toss gently to coat. Yield: 4 servings (serving size: 1 cup).
CALORIES 75 (44% from fat); FAT 4g (sat 0.3g, mono 2.2g, poly 1.1g); PROTEIN 0.8g; CARB 9.9g; FIBER 1.4g; CHOL 0mg; IRON 0.3mg;SODIUM 196mg; CALC 24mg
Mini Lamb Pitas with Minted Pea Hummus
Nothing says spring like these pita pockets loaded with delicate lamb and colorful Minted Pea Hummus. Green peas contribute bold color and are especially high in vitamin K, which helps protect against osteoporosis. Add fresh fruit as a side dish, and you’ve got a wonderfully healthy meal. Use leftover hummus as a refreshing and vibrant veggie dip. It also goes well with Greek-Style Pita Chips (recipe on page 106).
Prep: 9 minutes • Cook: 12 minutes • Other: 5 minutes
1 pound lean ground lamb
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
Cooking spray
8 (1-ounce) miniature whole wheat pitas (such as Toufayan Mini Pitettes)
1/2 cup Minted Pea Hummus
Red onion slices (optional)
Alfalfa sprouts (optional)
Cucumber slices (optional)
1. Prepare grill.
2. Combine first 4 ingredients. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
3. Place patties on a grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 165°. Remove from grill; let stand 5 minutes. Cut each patty in half. Split each pita in half horizontally, cutting to, but not through, opposite side. Spread 1 tablespoon Minted Pea Hummus on bottom half of each pita, and top with half of 1 patty. Add onion, sprouts, and cucumber, if desired. Yield: 4 servings (serving size: 2 stuffed pitas).
CALORIES 391 (38% from fat); FAT 17g (sat 6.9g, mono 6.7g, poly 1.1g); PROTEIN 27.4g; CARB 33.9g; FIBER 4g; CHOL 77mg; IRON 3.7mg;SODIUM 354mg; CALC 84mg
Minted Pea Hummus
Prep: 3 minutes
2 cups frozen petite green peas, thawed
2 garlic cloves
1/2 cup mint leaves
11/2 teaspoons olive oil
1 teaspoon water
1/4 teaspoon salt
1. Place all ingredients in a blender or food processor; process until smooth. Yield: 11/4 cups (serving size: 1 tablespoon).
CALORIES 15 (24% from fat); FAT 0.5g (sat 0.1g, mono 0.3g, poly 0.1g); PROTEIN 0.7g; CARB 2.1g; FIBER 0.8g; CHOL 0mg; IRON 0.4mg;SODIUM 60mg; CALC 5mg
Grilled Pork Sliders with Honey BBQ Sauce
Crisp on the outside, soft on the inside, Herbed Sweet Potato Fries are the perfect side to pair with a barbecue pork sandwich. We guarantee you can’t eat just one. And that’s a good thing: Sweet potatoes are rich in beta carotene, vitamin C, and vitamin E.
Prep: 5 minutes • Cook: 24 minutes • Other: 5 minutes
1/2 cup bottled barbecue sauce (such as Sticky Fingers Memphis Original)
2 tablespoons dark rum (such as Myers’s)
2 tablespoons honey
1 (1-pound) pork tenderloin, trimmed
Cooking spray
4 (1.8-ounce) white wheat hamburger buns
1. Prepare grill.
2. Combine barbecue sauce, rum, and honey in a medium saucepan; bring to a boil. Cook 2 minutes or until reduced to 1/2 cup. Reserve 1/4 cup sauce for serving. Use remaining 1/4 cup sauce for basting.
3. Place pork on grill rack coated with cooking spray; grill 8 minutes. Turn and baste pork with sauce; cook 8 minutes. Turn and baste with sauce. Cook 4 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes; cut into thin slices.
4. Place buns, cut sides down, on grill rack; toast 1 minute. Place 3 ounces pork on bottom half of each bun. Spoon 1 tablespoon sauce over each serving; top with remaining halves of buns. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 319 (17% from fat); FAT 6g (sat 1.8g, mono 1.5g, poly 1.4g); PROTEIN 27.6g; CARB 39.2g; FIBER 5.1g; CHOL 63mg; IRON 4mg;SODIUM 520mg; CALC 261mg
serve with
Herbed Sweet Potato Fries
Prep: 3 minutes • Cook: 14 minutes
2 cups frozen sweet potato fries (such as Alexia)
Cooking spray
1 teaspoon chopped fresh thyme
1 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Preheat oven to 425°.
2. Arrange fries in a single layer on a rimmed baking sheet coated with cooking spray. Coat fries evenly with cooking spray; sprinkle remaining ingredients evenly over fries, tossing to coat.
3. Bake at 425° for 14 minutes or until golden. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 86 (36% from fat); FAT 3g (sat 0.3g, mono 0g, poly 0g); PROTEIN 1.2g; CARB 13.8g; FIBER 1.8g; CHOL 0mg; IRON 0.5mg;SODIUM 225mg; CALC 25mg
Grilled Ham and Mango Quesadillas
Exotic mango chutney teams up with queso fresco and shaved deli ham in these grilled quesadillas. Queso fresco, which literally translates as “fresh cheese,” is a soft, moist, and mild Mexican cheese; try it sprinkled over enchiladas, soups, or salads.
Prep: 5 minutes • Cook: 4 minutes
1/2 cup mango chutney (such as Sun Brand)
4 (8-inch) multigrain tortillas (such as Tumaro’s)
8 ounces shaved lower-sodium deli ham (such as Boar’s Head)
1/2 cup (2 ounces) crumbled queso fresco
3 tablespoons chopped green onions
Cooking spray
1. Prepare grill.
2. Spread 2 tablespoons mango chutney over half of each tortilla. Top evenly with ham, cheese, and onions. Fold tortillas in half.
3. Place quesadillas on a grill rack coated with cooking spray over medium-high heat. Grill 2 to 3 minutes on each side or until golden and cheese melts. Cut each quesadilla into 4 wedges. Yield: 4 servings (serving size: 1 quesadilla).
CALORIES 287 (19% from fat); FAT 6g (sat 1.6g, mono 0.8g, poly 0.1g); PROTEIN 20.9g; CARB 35g; FIBER 8.1g; CHOL 35mg; IRON 1.7mg;SODIUM 882mg; CALC 171mg
serve with
Sweet Broccoli Slaw with Cranberries
Prep: 4 minutes
1/4 cup light sweet Vidalia onion dressing (such as Ken’s Steak House Lite)
2 teaspoons cider vinegar
3 cups packaged broccoli coleslaw
1 cup chopped Gala apple (about 1/2 pound)
1/4 cup dried cranberries
2 tablespoons chopped pecans, toasted (optional)
1. Combine dressing and cider vinegar in a large bowl, stirring with a whisk. Add coleslaw, apple, and cranberries; toss well to coat. Top evenly with pecans, if desired. Yield: 4 servings (serving size: about 3/4 cup).
CALORIES 137 (34% from fat); FAT 5g (sat 0.6g, mono 1.5g, poly 0.8g); PROTEIN 2.2g; CARB 21.9g; FIBER 3g; CHOL 0mg; IRON 0.6mg;SODIUM 78mg; CALC 92mg
Grilled Ham, Muenster, and Spinach Sandwiches
Spinach offers a vitamin-rich alternative to lettuce in this sandwich. Chowchow is a mustard-flavored mixed vegetable and pickle relish available on the condiment aisle. Often served alongside pork and cooked greens, here it adds a subtle tang that complements the ham and spinach.
Prep: 7 minutes • Cook: 4 minutes
8 (3/4-ounce) slices crusty Chicago-style Italian bread (about 1/2 inch thick), toasted
8 ounces thinly sliced lower-sodium deli ham (such as Boar’s Head)
4 (1-ounce) slices reduced-sodium Muenster cheese (such as Alpine Lace)
2 cups fresh baby spinach
1/4 cup mild chowchow (such as Braswell’s)
Cooking spray
1. Layer each of 4 bread slices with 2 ounces ham, 1 slice Muenster cheese, 1/2 cup baby spinach, 1 tablespoon chowchow, and 1 bread slice.
2. Heat a large nonstick skillet over medium-high heat. Coat sandwiches with cooking spray; add to pan. Cook 2 minutes on each side or until browned and cheese melts. Cut sandwiches in half, if desired. Serve immediately. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 315 (31% from fat); FAT 11g (sat 5.8g, mono 2.8g, poly 0.8g); PROTEIN 20.8g; CARB 32.4g; FIBER 1.7g; CHOL 53mg; IRON 2.1mg;SODIUM 821mg; CALC 245mg
serve with
Green Apple Waldorf Salad
Prep: 11 minutes
2 large Granny Smith apples, chopped
1/4 cup sweetened dried cranberries
1/4 cup light mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon salt
21/2 tablespoons chopped walnuts, toasted
1. Combine first 5 ingredients in a medium bowl; sprinkle evenly with walnuts. Cover and chill until ready to serve. Yield: 4 servings (serving size: 1 cup).
CALORIES 145 (50% from fat); FAT 8g (sat 1.3g, mono 0.4g, poly 2.2g); PROTEIN 1g; CARB 19.6g; FIBER 2.5g; CHOL 5mg; IRON 0.4mg;SODIUM 194mg; CALC 10mg
Granny Smith Apples Extend your search for the famously tart, fiber-rich Granny Smith apples beyond the produce aisle of your supermarket. Check out roadside stands and farmers’ markets. Look for apples that are firm, vibrantly colored, and free from bruises. They should smell fresh, not musty. Skins should be tight and smooth. Braeburn, Fuji, or Gala apples can be substituted, if desired.
Prosciutto, Fontina, and Fig Panini
If you don’t have a panini grill, place sandwiches in a grill pan or large nonstick skillet coated with cooking spray over medium heat. Cover sandwiches with foil, and top with a heavy skillet. Cook 2 to 3 minutes on each side or until golden brown.
Prep: 7 minutes • Cook: 3 minutes
8 (0.9-ounce) slices crusty Chicago-style Italian bread
4 ounces very thinly sliced prosciutto
11/4 cups (4 ounces) shredded fontina cheese
1/2 cup baby arugula leaves
1/4 cup fig preserves
Olive oil-flavored cooking spray
1. Preheat panini grill.
2. Top each of 4 bread slices evenly with prosciutto, fontina cheese, and arugula. Spread 1 tablespoon fig preserves evenly over 1 side of each of remaining 4 bread slices; top sandwiches with remaining bread slices. Coat outsides of sandwiches with cooking spray. Place sandwiches on panini grill; cook 3 to 4 minutes or until golden and cheese is melted. Cut panini in half before serving, if desired. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 345 (34% from fat); FAT 13g (sat 6.8g, mono 4.1g, poly 1.6g); PROTEIN 18.2g; CARB 37.1g; FIBER 1.4g; CHOL 50mg; IRON 2mg;SODIUM 951mg; CALC 202mg
serve with
Balsamic Mixed Greens with Strawberries
Prep: 7 minutes
1 tablespoon balsamic vinegar
2 teaspoons extra-virgin olive oil
1 teaspoon honey
1/4 teaspoon freshly ground black pepper
11/2 cups sliced strawberries
21/2 cups mixed baby greens
2 tablespoons chopped walnuts, toasted
1. Combine first 4 ingredients in a small bowl; stir well with a whisk.
2. Combine strawberries and mixed greens, tossing gently. Pour dressing over greens mixture, tossing gently to coat. Arrange salad evenly on each of 4 plates; top each serving with 1/2 tablespoon walnuts. Yield: 4 servings (serving size: 1 cup salad and 1/2 tablespoon walnuts).
CALORIES 98 (57% from fat); FAT 6g (sat 1.3g, mono 2.2g, poly 1.9g); PROTEIN 2.9g; CARB 9.2g; FIBER 2.2g; CHOL 4mg; IRON 0.7mg;SODIUM 33mg; CALC 55mg
Grilled Chicken Reubens
Freshen up a chicken Reuben with this homemade coleslaw. It will have your family—like our Test Kitchens staff—asking for more. Melon Salad with Lavender Honey Dressing makes a perfect accompaniment.
Prep: 9 minutes • Cook: 3 minutes
2 cups packaged angel hair coleslaw
2 tablespoons light mayonnaise
2 tablespoons chili sauce (such as Heinz) or ketchup
1 teaspoon dill pickle relish
8 (1-ounce) slices rye and pumpernickel swirled bread (such as Pepperidge Farms)
2 cups shredded cooked chicken breast
4 (7/8-ounce) slices reduced-fat Jarlsberg cheese
2 tablespoons yogurt-based spread (such as Brummel and Brown), divided
1. Combine first 4 ingredients in a medium bowl; toss well to coat.
2. Spoon coleslaw evenly onto each of 4 bread slices; top each evenly with chicken and cheese. Top with remaining 4 bread slices.
3. Heat a large nonstick skillet over medium heat. While skillet heats, spread 3/4 teaspoon yogurt spread evenly over 1 side of each sandwich. Place sandwiches in skillet, spread sides down. Cook 2 to 3 minutes or until lightly browned. While sandwiches cook, spread tops of sandwiches evenly with remaining yogurt spread. Turn sandwiches over; cook 1 to 2 minutes or until lightly browned and cheese melts. Cut sandwiches in half before serving, if desired. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 412 (28% from fat); FAT 13g (sat 3.9g, mono 0.9g, poly 0.5g); PROTEIN 35.1g; CARB 34.7g; FIBER 2.7g; CHOL 62mg; IRON 2.9mg;SODIUM 856mg; CALC 272mg
serve with
Melon Salad with Lavender Honey Dressing
Prep: 4 minutes
1 tablespoon chopped fresh mint
1 tablespoon fresh lime juice
1 teaspoon lavender honey
2 cups mixed melon
1. Combine first 3 ingredients in a small bowl. Pour dressing over melon, tossing to coat. Yield: 4 servings (serving size: 1/2 cup).
CALORIES 34 (5% from fat); FAT 0.1g (sat 0g, mono 0g, poly 0.1g); PROTEIN 0.7g; CARB 8.4g; FIBER 0.1g; CHOL 0mg; IRON 0.2mg;SODIUM 13mg; CALC 9mg
Grilled BBQ Chicken Sandwiches with Spicy Avocado Spread
The Spicy Avocado Spread is bursting with flavor, but if time is short, use prepared guacamole or a few slices of fresh avocado to still enjoy the benefits of the avocado’s healthful plant fats. Serve with baked potato chips. If you prefer your bun toasted, place it on the grill during the last minute of cooking.
Prep: 2 minutes • Cook: 6 minutes
4 (3-ounce) skinless, boneless chicken breast cutlets
1/4 cup barbecue sauce (such as Sticky Fingers Memphis Original)
Cooking spray
4 (0.7-ounce) slices 2% reduced-fat sharp cheddar cheese
Green leaf lettuce leaves (optional)
Tomato slices (optional) 4 (1.8-ounce) white wheat hamburger buns
Spicy Avocado Spread
1. Preheat grill.
2. Brush both sides of chicken with barbecue sauce. Place chicken on grill rack coated with cooking spray. Grill 3 to 4 minutes on each side or until chicken is done, placing 1 cheese slice on each chicken breast during last minute of cooking.
3. Place lettuce and tomato on bottom half of each bun, if desired; add 1 chicken breast. Top each with about 21/2 tablespoons Spicy Avocado Spread. Place remaining bun halves on top. Yield: 4 servings (serving size: 1 sandwich and about 21/2 tablespoons Spicy Avocado Spread).
CALORIES 368 (39% from fat); FAT 16g (sat 5g, mono 5.1g, poly 2.3g); PROTEIN 31.9g; CARB 31.8g; FIBER 7.8g; CHOL 64mg; IRON 3.9mg;SODIUM 678mg; CALC 423mg
Spicy Avocado Spread
Prep: 6 minutes
1 ripe peeled avocado, coarsely mashed
1 tablespoon minced jalapeno pepper
1 tablespoon minced red onion
11/2 tablespoons fresh lime juice
1 garlic clove, pressed
2 teaspoons minced fresh cilantro
1/8 teaspoon salt
1. Combine all ingredients in a small bowl, stirring well. Yield: 1/2 cup plus 3 tablespoons (serving size: 1 tablespoon).
CALORIES 31 (81% from fat); FAT 3g (sat 0.5g, mono 1.8g, poly 0.4g); PROTEIN 0.4g; CARB 1.8g; FIBER 1g; CHOL 0mg; IRON 0.2mg;SODIUM 28mg; CALC 3mg
Grilled Chicken and Pineapple Sandwiches
Tickle your palate with a taste of the tropics. Pineapple has a natural juiciness that gives this sandwich an irresistible taste. The fruit also offers a healthy reason for indulging: It’s a high source of vitamin C.
Prep: 6 minutes • Cook: 10 minutes
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 cup fresh lime juice (about 2 limes)
4 (1/2-inch-thick) slices fresh pineapple
4 (1.5-ounce) whole wheat hamburger buns, toasted
Light mayonnaise (optional)
4 large basil leaves
1. Prepare grill.
2. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 5 to 6 minutes on each side or until done, brushing occasionally with lime juice. Grill pineapple 2 to 3 minutes on each side or until browned.
3. Spread mayonnaise on bottom halves of buns, if desired. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, and 1 bun top. Serve immediately. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 333 (11% from fat); FAT 4g (sat 0.9g, mono 1g, poly 1.4g); PROTEIN 43.4g; CARB 30.5g; FIBER 4.1g; CHOL 99mg; IRON 2.5mg;SODIUM 608mg; CALC 75mg
serve with
Guilt-Free Piña Coladas
Prep: 9 minutes
1/3 cup fat-free sweetened condensed milk
1/3 cup thawed orange-pineapple-apple juice concentrate, undiluted
1 (21-ounce) package frozen diced pineapple
1/2 cup white rum
1/4 teaspoon coconut extract
Pineapple wedges (optional)
1. Combine half of each ingredient except pineapple wedges in a blender; process until smooth. Pour into a pitcher. Repeat procedure. Pour into glasses, and garnish with pineapple wedges, if desired. Serve immediately. Yield: 4 servings (serving size: about 3/4 cup).
CALORIES 263 (1% from fat); FAT 0.1g (sat 0g, mono 0g, poly 0.1g); PROTEIN 2.8g; CARB 47.1g; FIBER 2.1g; CHOL 3mg; IRON 0.4mg;SODIUM 30mg; CALC 86mg
Turkey Cobb Sandwiches
Bookend the traditional ingredients of a Cobb salad with two slices of fresh wheat bread, and you’ve got a flavorful Turkey Cobb Sandwich. As an added convenience, you can now purchase boiled eggs at your supermarket. If you can’t find them in your local store, hard-cook your own a day ahead. It will make preparation for this recipe quick and easy. Serve the sandwich with waffle-cut carrot chips.
Prep: 10 minutes
2 tablespoons reduced-fat mayonnaise
8 (1-ounce) slices double-fiber wheat bread (such as Nature’s Own), toasted
4 small green leaf lettuce leaves
4 tomato slices
6 ounces shaved deli turkey
1 peeled avocado, sliced
4 precooked bacon slices
2 hard-cooked large eggs, sliced
1. Spread 1/2 tablespoon mayonnaise evenly over each of 4 bread slices. Layer each evenly with lettuce and remaining ingredients. Top with remaining 4 bread slices. Cut each sandwich in half diagonally. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 319 (42% from fat); FAT 14.9g (sat 2.7g, mono 5.9g, poly 1.9g); PROTEIN 22.1g; CARB 32.1g; FIBER 12.9g; CHOL 126mg; IRON 3.5mg; SODIUM 712mg; CALC 25mg
Turkey Antipasto Panini
Serve with fresh cherries and an Italian Berry Float to top off your meal. If you don’t have a panini grill, refer to page 78 for directions on preparing this sandwich using a stove-top method.
Prep: 7 minutes • Cook: 3 minutes
2 tablespoons reduced-fat mayonnaise
8 (0.9-ounce) slices crusty Chicago-style Italian bread
8 ounces shaved lower-sodium deli turkey (such as Boar’s Head)
1 (6-ounce) jar quartered marinated artichoke hearts, drained and coarsely chopped
1/2 cup moist sun-dried tomato halves, packed without oil and sliced
1/2 cup sliced bottled roasted red bell peppers
12 basil leaves
4 (1-ounce) slices reduced-fat provolone cheese (such as Alpine Lace)
Cooking spray
1. Preheat panini grill.
2. Spread mayonnaise evenly over each bread slice. Top each of 4 bread slices evenly with turkey, artichokes, tomato, bell pepper, basil leaves, and cheese. Top with remaining bread slices. Coat both sides of sandwiches with cooking spray.
3. Place sandwiches on panini grill. Grill 3 to 4 minutes or until bread is browned and cheese melts. Cut panini in half before serving, if desired. Yield: 4 servings (serving size: 1 sandwich).
CALORIES 361 (24% from fat); FAT 10g (sat 3.5g, mono 0.4g, poly 1.2g); PROTEIN 26.9g; CARB 39.8g; FIBER 4.5g; CHOL 35mg; IRON 3.1mg;SODIUM 1,087mg; CALC 83mg
serve with
Italian Berry Float
Prep: 5 minutes
2 cups blood orange or lemon sorbet
2 cups mixed berries (such as raspberries, strawberries, blackberries, and blueberries)
2 cups Prosecco or other sparkling wine
Mint sprigs
1. Place 1/2 cup sorbet in each of 4 glasses. Arrange 1/2 cup berries evenly around sorbet in each glass. Pour 1/2 cup Prosecco over berries in each glass; garnish with mint sprigs. Serve immediately. Yield: 4 servings (serving size: 1 float).
CALORIES 203 (1% from fat); FAT 0.3g (sat 0g, mono 0g, poly 0.2g); PROTEIN 0.6g; CARB 30.4g; FIBER 2.7g; CHOL 0mg; IRON 0.4mg; SODIUM 34mg; CALC 13mg
Turkey Burgers with Cranberry-Peach Chutney
Enjoy the flavors of Thanksgiving all year long in this dressed-up turkey burger. Purchase ground turkey breast versus ground turkey—the white meat is much lower in calories and fat. Try grilling the burgers for an added boost of flavor. Serve with vegetable chips and red grapes.
Prep: 5 minutes • Cook: 6 minutes
1 pound ground turkey breast
1 large egg white
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
4 lettuce leaves
4 (11/2-ounce) whole wheat hamburger buns
Cranberry-Peach Chutney
1. Combine turkey and next 3 ingredients. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
2. Heat a large nonstick skillet over medium heat; coat pan with cooking spray. Add patties; cook 3 to 4 minutes on each side or until a thermometer registers 165°.
3. Place 1 lettuce leaf on bottom half of each bun; top each with 1 burger. Spread 2 tablespoons Cranberry-Peach Chutney on inside of each bun top; place each on top of 1 burger. Yield: 4 servings (serving size: 1 burger).
CALORIES 342 (27% from fat); FAT 10g (sat 2.9g, mono 0.5g, poly 1g); PROTEIN 28.2g; CARB 35.8g; FIBER 3.6g; CHOL 71mg; IRON 2.8mg;SODIUM 447mg; CALC 92mg
Cranberry-Peach Chutney
Prep: 4 minutes
1/3 cup prepared cranberry chutney
1/3 cup finely chopped peaches
1 tablespoon finely chopped green onions
1. Combine all ingredients in a small bowl, stirring well to blend. Yield: 1/2 cup (serving size: 1 tablespoon).
CALORIES 30 (1% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 0.1g; CARB 6.7g; FIBER 0.1g; CHOL 0mg; IRON 0.3mg;SODIUM 1mg; CALC 1mg