Chapter 3

With tortelloni, asparagus, and baby spinach, this pasta salad is great for a picnic or a light weekday lunch. Serve it with Tomato and Basil Soup or with fresh fruit, such as watermelon or strawberries.

Prep: 1 minute • Cook: 12 minutes

1 (9-ounce) package fresh rainbow five-cheese tortelloni (such as Monterey Pasta Company)

2 cups (1-inch) sliced asparagus (about ¹/₂ pound)

2 teaspoons olive oil

2 garlic cloves, minced

1 (6-ounce) package fresh baby spinach

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

2 teaspoons fresh lemon juice

3 tablespoons shaved fresh Parmesan cheese

3 tablespoons pine nuts, toasted

1. Prepare tortelloni according to package directions, omitting salt and fat. Add asparagus during last 3 minutes of cooking. Drain pasta and asparagus; rinse with cold water.

2. While pasta cooks, heat oil in a large nonstick skillet over medium heat. Add garlic; sauté 1 minute. Add spinach, salt, and pepper; cook 2 minutes or until spinach wilts.

3. Combine pasta mixture and spinach mixture in a large bowl. Add lemon juice; toss gently to coat. Top servings evenly with cheese and nuts. Yield: 3 servings (serving size: about 1¹/₃ cups pasta salad, 1 tablespoon cheese, and 1 tablespoon nuts).

CALORIES 407 (39% from fat); FAT 18g (sat 5.7g, mono 3.8g, poly 3.2g); PROTEIN 19.3g; CARB 44.6g; FIBER 5.6g; CHOL 48mg; IRON 4.7mg;
SODIUM 750mg; CALC 368mg

serve with

Tomato and Basil Soup

Prep: 1 minute • Cook: 7 minutes • Other: 3 minutes

1 (14¹/₂-ounce) can Italian-style stewed tomatoes, undrained

1 (14-ounce) can fat-free, less-sodium chicken broth

1 teaspoon sugar

2 tablespoons chopped fresh basil

1 tablespoon extra-virgin olive oil

1. Place tomatoes in a medium saucepan. Using kitchen shears, snip tomatoes until coarsely chopped. Stir in broth and sugar. Bring to a boil; cover, reduce heat, and simmer 5 minutes. Remove from heat; stir in basil and oil. Let soup stand 3 minutes. Ladle soup into bowls. Yield: 3 servings (serving size: 1 cup).

CALORIES 95 (45% from fat); FAT 5g (sat 0.7g, mono 3.7g, poly 0.3g); PROTEIN 3.2g; CARB 11.1g; FIBER 1.2g; CHOL 0mg; IRON 0.9mg; SODIUM 673mg; CALC 48mg

Taco Salad with Cilantro-Lime Vinaigrette

An ice-cold beer is all you need to complete the meal with this main-dish salad that’s topped with a zesty cilantro-lime dressing. The mushrooms add meaty texture and flavor. Try rolling up the salad mixture in iceberg lettuce leaves for a quick-and-easy variation.

Prep: 5 minutes • Cook: 5 minutes

Cooking spray

1 (8-ounce) package presliced mushrooms

2 cups refrigerated meatless fat-free crumbles (such as Lightlife Smart Ground)

2 teaspoons 40%-less-sodium taco seasoning

1 (8-ounce) package shredded iceberg lettuce

1 cup (¹/₈-inch-thick) slices red onion

Fresh salsa (optional)

Cilantro-Lime Vinaigrette

Preshredded reduced-fat Mexican blend cheese (optional)

16 light restaurant-style tortilla chips (such as Tostitos)

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms; sauté 3 minutes or until lightly browned. Add crumbles and taco seasoning. Cook 2 minutes or until thoroughly heated; set aside.

2. Layer lettuce, onion, and crumbles mixture evenly on each of 4 plates. Top with salsa, if desired; drizzle evenly with Cilantro-Lime Vinaigrette. Top with cheese, if desired. Serve each salad with tortilla chips. Yield: 4 servings (serving size: 1¹/₂ cups taco salad, about 1 tablespoon dressing, and 4 chips).

CALORIES 198 (50% from fat); FAT 11g (sat 1.5g, mono 5.8g, poly 2.5g); PROTEIN 11.7g; CARB 16.7g; FIBER 4.3g; CHOL 0mg; IRON 2.3mg; SODIUM 328mg; CALC 35mg

Cilantro-Lime Vinaigrette

Prep: 6 minutes

2 tablespoons finely chopped fresh cilantro

3 tablespoons red wine vinegar

2 tablespoons olive oil

1 teaspoon grated lime rind

1 teaspoon fresh minced garlic

1. Combine all ingredients, stirring well with a whisk. Yield: ¹/₃ cup (serving size: about 1 tablespoon).

CALORIES 69 (100% from fat); FAT 8g (sat 1.1g, mono 5.5g, poly 0.8g); PROTEIN 0.1g; CARB 0.3g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 1mg; CALC 2mg

Couscous, Sweet Potato, and Black Soybean Salad

Choose this lime-basil-infused salad—with chunks of beta-carotene-laced sweet potatoes and tender, high-fiber, protein-rich black soybeans—for a healthy meatless main dish you can have on the table in 15 minutes.

Prep: 5 minutes • Cook: 5 minutes • Other: 5 minutes

³/₄ cup water

²/₃ cup wheat couscous

1 (16-ounce) package refrigerated cubed peeled sweet potato (such as Glory)

¹/₄ cup fat-free lime-basil vinaigrette (such as Maple Grove Farms)

¹/₂ teaspoon freshly ground black pepper

¹/₄ teaspoon salt

1 (15-ounce) can no-salt-added black soybeans (such as Eden Organic),rinsed and drained

2 cups baby spinach

5 tablespoons crumbled reduced-fat feta cheese

3 green onions, chopped

1. Bring ³/₄ cup water to boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

2. While couscous stands, place sweet potato on a microwave-safe plate. Microwave at HIGH 5 minutes or until tender.

3. Combine vinaigrette, pepper, and salt in a large bowl; stir well with a whisk. Add couscous, sweet potato, soybeans, and spinach; toss gently to coat. Top each serving with cheese; sprinkle evenly with onions. Yield: 5 servings (serving size: about 1¹/₃ cups couscous salad and 1 tablespoon cheese).

CALORIES 228 (17% from fat); FAT 4g (sat 1.1g, mono 0.7g, poly 1.7g); PROTEIN 10.5g; CARB 39.8g; FIBER 7.3g; CHOL 3mg; IRON 2.4mg; SODIUM 287mg; CALC 102mg

Chop Cobb Salad

Homemade bread cubes, which bake in the oven while you prepare the other ingredients, are worth the extra effort—though you may use a commercial fat-free crouton instead.

Prep: 8 minutes • Cook: 12 minutes • Other: 2 minutes

4 ounces whole-grain Italian bread, cut into ¹/₂-inch cubes

Cooking spray

5 hard-cooked large eggs

1 (12-ounce) package American-style mixed salad greens (such as Fresh Express)

1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 cup refrigerated prechopped green bell pepper

¹/₂ cup refrigerated prechopped red onion

¹/₂ cup light ranch dressing (such as Naturally Fresh)

¹/₃ cup (1.3 ounces) crumbled blue cheese Freshly ground black pepper

1. Arrange bread cubes in a single layer on a large baking sheet; lightly coat bread cubes with cooking spray. Place baking sheet in oven while preheating to 350°. Bake bread cubes 12 minutes or until firm. Remove from oven, and cool on a wire rack 2 minutes.

2. While bread cubes bake, cut eggs in half lengthwise; remove and reserve 3 yolks for another use. Chop remaining egg whites and yolks.

3. Combine chopped egg, salad greens, and next 3 ingredients in a large bowl. Add bread cubes; toss gently. Divide salad evenly on each of 5 plates. Combine dressing and cheese in a small bowl. Drizzle evenly over each salad; toss well. Sprinkle with freshly ground black pepper. Yield: 5 servings (serving size: about 2 cups salad and about 1¹/₂ tablespoons dressing).

CALORIES 291 (35% from fat); FAT 11g (sat 2.9g, mono 1.8g, poly 1.1g); PROTEIN 13.4g; CARB 33.4g; FIBER 5.7g; CHOL 85mg; IRON 2.9mg; SODIUM 688mg; CALC 147mg

Bell Peppers A quick, crunchy addition to any salad, prechopped bell pepper is now widely available in the produce section of most supermarkets. If you prefer to chop your own, buy a pepper that feels heavy for its size—a sign of thick, juicy flesh—and that has bright, glossy skin that’s free of spots and wrinkles. Store bell peppers in a plastic bag in the refrigerator up to a week.

Grilled Salmon and Grapefruit Salad with Blood Orange Vinaigrette

A generous portion of tender, flaky salmon tops this vitamin C–packed salad. To speed preparation, use a jar of fresh red grapefruit sections and bottled blood orange juice. Prepare the Blood Orange Vinaigrette while the salmon and onion are on the grill.

Prep: 11 minutes • Cook: 10 minutes

2 (6-ounce) salmon fillets (1 to 1¹/₄ inches thick)

¹/₂ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

1 large Vidalia or other sweet onion, cut into ¹/₂-inch-thick slices

Cooking spray

8 cups mixed baby salad greens

1 (24-ounce) jar red grapefruit sections (such as Del Monte), drained

Blood Orange Vinaigrette

1. Prepare grill.

2. Sprinkle fillets with salt and pepper. Coat fillets and onion slices with cooking spray. Place fish and onion on grill rack coated with cooking spray. Cover and grill 5 minutes on each side or until fish flakes easily when tested with a fork and onion is tender.

3. Cut onion into bite-sized chunks; break fish into chunks. Place 2 cups salad greens on each of 4 serving plates; arrange grapefruit sections, onion, and fish evenly over greens on each plate. Drizzle Blood Orange Vinaigrette evenly over salads. Yield: 4 servings (serving size: 2 cups greens, ¹/₂ cup grapefruit, about ¹/₃ cup onion, 2 ounces fish, and about 3 tablespoons Blood Orange Vinaigrette).

CALORIES 319 (28% from fat); FAT 10g (sat 2.1g, mono 5.3g, poly 2.1g); PROTEIN 21.2g; CARB 35.8g; FIBER 2.5g; CHOL 43mg; IRON 2.5mg; SODIUM 493mg; CALC 69mg

Blood Orange Vinaigrette

Prep: 4 minutes

¹/₃ cup blood orange juice

1 tablespoon minced shallots

2 tablespoons honey

1 tablespoon olive oil

1 teaspoon Dijon mustard

¹/₈ teaspoon salt

¹/₈ teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl, stirring well with a whisk. Yield: ²/₃ cup plus 1 tablespoon (serving size: about 3 tablespoons).

CALORIES 75 (42% from fat); FAT 4g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 0.2g; CARB 11.6g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 103mg; CALC 4mg

Salmon, Asparagus, and Orzo Salad with Lemon-Dill Vinaigrette

This savory salad epitomizes the concept of fresh food fast. It’s quick and easy and loaded with flavorful ingredients such as crisp-tender asparagus, perfectly cooked pink salmon, red onion, and a refreshing lemon juice–based vinaigrette. It received our highest Test Kitchens rating.

Prep: 3 minutes • Cook: 18 minutes

6 cups water

1 pound asparagus, trimmed and cut into 3-inch pieces

1 cup uncooked orzo (rice-shaped pasta)

1 (1¹/₄-pound) skinless salmon fillet

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

Cooking spray

¹/₄ cup thinly sliced red onion

Lemon-Dill Vinaigrette

1. Preheat broiler.

2. Bring 6 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water with tongs or a slotted spoon, reserving water in pan. Plunge asparagus into ice water; drain and set aside.

3. Return reserved water to a boil. Add orzo, and cook according to package directions, omitting salt and fat.

4. While orzo cooks, sprinkle fillet evenly with salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, orzo, asparagus, onion, and Lemon-Dill Vinaigrette in a large bowl; toss gently to coat. Yield: 6 servings (serving size: about 1¹/₄ cups).

CALORIES 310 (32% from fat); FAT 11g (sat 3.2g, mono 4.7g, poly 2g); PROTEIN 26g; CARB 24.6g; FIBER 2.2g; CHOL 56mg; IRON 1.4mg; SODIUM 333mg; CALC 67mg

Lemon-Dill Vinaigrette

Prep: 6 minutes

¹/₃ cup (1.3 ounces) crumbled feta cheese

1 tablespoon chopped fresh dill

3 tablespoons fresh lemon juice

2 teaspoons extra-virgin olive oil

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl, stirring well with a whisk. Yield: ¹/₃ cup (serving size: about 1 tablespoon).

CALORIES 43 (80% from fat); FAT 4g (sat 1.7g, mono 1.8g, poly 0.2g); PROTEIN 1.4g; CARB 1.2g; FIBER 0.1g; CHOL 8mg; IRON 0.1mg; SODIUM 214mg; CALC 48mg

Mediterranean Tuna Salad

This Mediterranean-style salad spotlights albacore tuna—a fish that is rich in omega-3 fatty acids. Serve the salad over sliced summer tomatoes with Greek-Style Pita Chips, or stuff the salad in a pita with shredded lettuce for lunch on the go.

Prep: 11 minutes

1 (12-ounce) can albacore tuna in water, drained and flaked into large chunks

¹/₂ cup thinly sliced red onion

2 celery stalks, thinly sliced

2 tablespoons coarsely chopped pitted kalamata olives

2¹/₂ tablespoons fresh lemon juice

1 tablespoon olive oil

¹/₄ teaspoon freshly ground black pepper

¹/₈ teaspoon kosher salt

2 large tomatoes, sliced

1. Combine first 4 ingredients in a medium bowl. Add lemon juice and next 3 ingredients; toss gently to combine. Serve salad over sliced tomatoes. Yield: 3 servings (serving size: 1 cup tuna salad and 2 tomato slices).

CALORIES 203 (36% from fat); FAT 8g (sat 1g, mono 4.6g, poly 1g); PROTEIN 24.9g; CARB 9.1g; FIBER 2.3g; CHOL 39mg; IRON 0.5mg; SODIUM 593mg; CALC 31mg

serve with

Greek-Style Pita Chips

Prep: 7 minutes • Cook: 7 minutes

2 (6-inch) pitas

Olive oil–flavored cooking spray

¹/₂ teaspoon dried Greek seasoning

1. Preheat oven to 400°.

2. Cut each pita into 8 wedges. Separate each wedge into 2 triangles. Place triangles in a single layer on a large baking sheet. Coat top sides of triangles with cooking spray; sprinkle evenly with seasoning.

3. Bake at 400° for 7 to 8 minutes or until crisp and lightly browned; cool.
Yield: 4 servings (serving size: 8 chips).

CALORIES 80 (0% from fat); FAT 0g (sat 0g, mono 0g, poly 0g); PROTEIN 3.5g; CARB 16.5g; FIBER 0.5g; CHOL 0mg; IRON 1.4mg; SODIUM 201mg; CALC 20mg

Crab, Lemon, and Avocado Salad

The two-step simplicity of this glorious salad highlights the appetizing colors and textures of delicate lump crabmeat, creamy avocado, and freshly squeezed lemon juice. Serve with chilled slices of watermelon for a light meal.

Prep: 12 minutes

3¹/₂ tablespoons fresh lemon juice

1¹/₂ tablespoons extra-virgin olive oil

¹/₂ teaspoon salt

¹/₈ teaspoon freshly ground black pepper

1 pound lump crabmeat, drained and shell pieces removed

¹/₂ cup finely chopped green onions

1 diced peeled avocado

8 red leaf lettuce leaves

1. Combine first 4 ingredients, stirring well with a whisk.

2. Place crabmeat, onions, and avocado in a medium bowl. Add lemon juice mixture; toss gently to coat. Serve over lettuce leaves. Yield: 4 servings (serving size: about 1 cup salad and 2 lettuce leaves).

CALORIES 257 (50% from fat); FAT 14g (sat 2.2g, mono 9.1g, poly 1.9g); PROTEIN 25.9g; CARB 7g; FIBER 3g; CHOL 83mg; IRON 1.2mg; SODIUM 714mg; CALC 82mg

Avocados You can purchase avocados at your local supermarket year-round. Look for fruit that is firm, yet gives when gently squeezed. If it’s still hard, it’s not ready to be eaten. You may refrigerate ripe avocados until you’re ready to use them, but only for a few days.

Roast Beef, Beet, and Arugula Salad with Orange Vinaigrette

Sweet beets marry well with the peppery bite of arugula in this roast beef salad, while a citrusy vinaigrette provides a bright counterpoint to the richness of the meat, goat cheese, and pine nuts.

Prep: 8 minutes • Cook: 8 minutes

3 small beets, trimmed

8 cups loosely packed arugula

Orange Vinaigrette

1 (4-ounce) slice low-sodium deli roast beef (about ¹/₄ inch thick), cut into strips

¹/₂ cup (2 ounces) crumbled goat cheese

2 tablespoons pine nuts, toasted

1. Place beets in a microwave-safe bowl; add enough water to come halfway up sides of bowl. Cover with plastic wrap; vent. Microwave at HIGH 8 minutes or until tender; drain and cool. Peel and slice into wedges.

2. While beets cook, combine arugula and Orange Vinaigrette, tossing gently to coat. Arrange arugula mixture evenly on each of 4 plates. Top evenly with beef, beets, cheese, and nuts. Yield: 4 servings (serving size: about 1¹/₂ cups arugula salad, 1 ounce beef, 3 beet wedges, 2 tablespoons cheese, and ¹/₂ tablespoon nuts).

CALORIES 226 (62% from fat); FAT 16g (sat 4.6g, mono 6.7g, poly 2.4g); PROTEIN 13.4g; CARB 10.4g; FIBER 2.6g; CHOL 26mg; IRON 2.4mg; SODIUM 234mg; CALC 120mg

Orange Vinaigrette

Prep: 8 minutes

1 orange

2 tablespoons white wine vinegar

1 tablespoon minced shallots

2 teaspoons Dijon mustard

¹/₄ teaspoon sugar

2 tablespoons olive oil

1. Grate 1 teaspoon orange rind; squeeze 2 tablespoons juice from orange over a bowl.

2. Combine orange rind and juice, white wine vinegar, and next 3 ingredients in a small bowl, stirring well with a whisk. Slowly add oil, stirring well with a whisk. Yield: ¹/₃ cup (serving size: about 1 tablespoon).

CALORIES 52 (88% from fat); FAT 5g (sat 0.7g, mono 3.7g, poly 0.5g); PROTEIN 0.1g; CARB 1.6g; FIBER 0.1g; CHOL 0mg; IRON 0.1mg; SODIUM 46mg; CALC 2mg

Beets When selecting beets, buy small to medium globes with stems and leaves attached. You will usually find about three beets per bunch. The skins should be smooth, firm, and void of soft spots. Be sure to wear disposable latex gloves when handling the beets to protect your hands from staining.

Steak Salad with Creamy Horseradish Dressing

Have a steak house–style dinner at home with this tangy, horseradish-seasoned salad boasting melt-in-your-mouth beef tenderloin slices, juicy ruby-red cherry tomatoes, and crunchy cucumber. Pair with warm breadsticks.

Prep: 6 minutes • Cook: 10 minutes • Other: 10 minutes

2 (6-ounce) beef tenderloin steaks, trimmed (about ³/₄ to 1 inch thick)

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

Cooking spray

1 (6.5-ounce) package sweet butter lettuce blend

1 cup cherry tomatoes, halved

¹/₂ cup thinly sliced English cucumber

Creamy Horseradish Dressing

1. Prepare grill.

2. Sprinkle steaks evenly with salt and pepper. Place steaks on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Let stand 10 minutes before slicing.

3. While steak stands, combine lettuce, tomato, and cucumber in a large bowl; divide evenly among 4 plates. Top salads with steak slices. Drizzle evenly with Creamy Horseradish Dressing. Yield: 4 servings (serving size: 2 cups salad, about 2 ounces steak, and about 3 tablespoons dressing).

CALORIES 203 (46% from fat); FAT 10g (sat 5.4g, mono 1.9g, poly 0.2g); PROTEIN 19.6g; CARB 7.9g; FIBER 1.5g; CHOL 68mg; IRON 1.3mg; SODIUM 79mg; CALC 96mg

Creamy Horseradish Dressing

Prep: 7 minutes

³/₄ cup reduced-fat sour cream

¹/₄ cup chopped red onion

2 teaspoons chopped fresh chives

2¹/₂ teaspoons prepared horseradish

¹/₂ teaspoon fresh lemon juice

¹/₄ teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl. Stir until well blended; chill, if desired. Yield: about ³/₄ cup (serving size: 1 tablespoon).

CALORIES 26 (66% from fat); FAT 2g (sat 1.2g, mono 0g, poly 0g); PROTEIN 0.8g; CARB 1.5g; FIBER 0.1g; CHOL 8mg; IRON 0mg; SODIUM 13mg; CALC 27mg

Spinach Salad with Grilled Pork Tenderloin and Nectarines

Grilling heightens the sweetness and flavor of the nectarines. Because they have such thin skins, nectarines don’t require peeling for this dish. However, you may substitute fresh peeled peaches if you prefer.

Prep: 6 minutes • Cook: 10 minutes • Other: 10 minutes

1 (1-pound) peppercorn-flavored pork tenderloin, trimmed

3 nectarines, halved

Cooking spray

2 (6-ounce) packages fresh baby spinach

¹/₄ cup light balsamic vinaigrette

¹/₄ cup (1 ounce) crumbled feta cheese

Freshly ground black pepper (optional)

1. Prepare grill.

2. Cut pork horizontally through center of meat, cutting to, but not through, other side using a sharp knife; open flat as you would a book. Place pork and nectarine halves, cut sides down, on grill rack coated with cooking spray. Grill pork 5 minutes on each side or until a thermometer registers 160°. Grill nectarine halves 4 to 5 minutes on each side or until thoroughly heated. Remove pork and nectarine halves from grill. Let pork rest 10 minutes.

3. Cut nectarine halves into slices. Thinly slice pork. Combine spinach and vinaigrette in a large bowl; toss gently to coat.

4. Divide spinach mixture evenly on each of 6 plates. Top each serving evenly with nectarine slices and pork slices. Sprinkle with cheese. Sprinkle evenly with pepper, if desired. Yield: 6 servings (serving size: 1²/₃ cups spinach salad, ¹/₂ nectarine, about 2 ounces pork, and 2 teaspoons cheese).

CALORIES 169 (31% from fat); FAT 6g (sat 2g, mono 1.5g, poly 0.9g); PROTEIN 16g; CARB 15.8g; FIBER 3.9g; CHOL 41mg; IRON 2.9mg; SODIUM 766mg; CALC 86mg

Nectarines Think of nectarines and peaches as fraternal twins. Nectarines have a smooth skin, while the skin of peaches is covered with a soft fuzz. Otherwise, the two fruits are indistinguishable and can be used interchangeably in recipes. The meat of clingstone nectarines and peaches adheres to the pits. These varieties are available early in the season. Freestone varieties—in which the pit easily pulls away from the fruit—begin to ripen mid-season (late June to early July).

Prosciutto and Spicy Green Olive Pasta Salad

Prosciutto is an Italian ham that’s air-cured with salt and seasonings pressed into the densely textured meat. The best prosciutto sold in the United States comes from the Parma area of Italy; it is made from larger pork legs than American prosciutto and is aged longer. Serve this pasta salad with cantaloupe slices—a common partner for prosciutto—to cap off your meal.

Prep: 11 minutes • Cook: 14 minutes

1³/₄ cups uncooked multigrain penne

2 cups baby spinach

8 jalapeño-stu.ed green olives, sliced

2 ounces thinly sliced prosciutto, chopped

2 tablespoons chopped fresh oregano

1 tablespoon extra-virgin olive oil

¹/₂ cup (2 ounces) crumbled reduced-fat feta cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water.

2. While pasta cooks, combine spinach and next 4 ingredients in a large bowl. Add pasta and cheese; toss well. Yield: 4 servings (serving size: about 1¹/₂ cups).

CALORIES 235 (36% from fat); FAT 9g (sat 2.3g, mono 3.8g, poly 1.9g); PROTEIN 12g; CARB 32.6g; FIBER 5.2g; CHOL 13mg; IRON 2.1mg; SODIUM 585mg; CALC 83mg

Oregano To keep the potent flavor of oregano fresh for up to a week, trim about ¹/₄ inch from the stem and rinse with cold water. Loosely wrap the herb in a damp paper towel, and then seal in a zip-top plastic bag filled with air. Keep it refrigerated, and check on it daily to make sure it is maintaining its freshness.

Chicken Salad with Roasted Peppers

It’s a snap to stir together this tasty salad when you use prechopped bell pepper, celery, and onion, which are now widely available in most produce departments.

Prep: 10 minutes

2 cups chopped cooked chicken breast (about ³/₄ pound)

¹/₂ cup refrigerated prechopped green bell pepper

¹/₂ cup refrigerated prediced celery

¹/₂ cup dried cranberries

¹/₂ cup chopped bottled roasted red bell peppers

¹/₄ cup refrigerated prechopped red onion

¹/₄ cup chopped pecans, toasted

¹/₄ cup light mayonnaise

2 teaspoons low-sodium soy sauce

¹/₄ teaspoon crushed red pepper

1. Combine all ingredients in a medium bowl; toss well. Cover and chill until ready to serve. Yield: 4 servings (serving size: 1 cup).

CALORIES 280 (43% from fat); FAT 13g (sat 2.2g, mono 4.1g, poly 2.4g); PROTEIN 23g; CARB 17.5g; FIBER 2.3g; CHOL 65mg; IRON 1.1mg; SODIUM 333mg; CALC 26mg

serve with

Cantaloupe with Balsamic Berries and Cream

Prep: 8 minutes

12 (5-inch) slices cantaloupe

2 cups vanilla bean light ice cream (such as Edy’s)

1 cup fresh raspberries

2 tablespoons balsamic glaze (such as Gia Russa)

1. Arrange 3 slices cantaloupe on each of 4 dessert plates; top each with ice cream and raspberries. Drizzle balsamic glaze over each serving. Yield: 4 servings (serving size: 3 slices cantaloupe, ¹/₂ cup ice cream, ¹/₄ cup raspberries, and 1¹/₂ teaspoons balsamic glaze).

CALORIES 174 (20% from fat); FAT 4g (sat 2.1g, mono 0g, poly 0.2g); PROTEIN 4.4g; CARB 32.6g; FIBER 2g; CHOL 20mg; IRON 0.5mg; SODIUM 71mg; CALC 79mg

Curried Chicken-Rice Salad

Crisp Gala apple and crunchy celery give this nutrient-rich salad an extra dimension of tantalizing texture and color. An excellent source of vitamin C, celery helps strengthen the immune system.

Prep: 8 minutes • Cook: 3¹/₂ minutes • Other: 8 minutes

1 (10-ounce) package frozen microwaveable brown rice (such as Birds Eye)

1 cup vanilla fat-free yogurt

1 teaspoon curry powder

¹/₄ teaspoon salt

3 cups chopped cooked chicken breast (about 1 pound)

1¹/₂ cups chopped Gala apple (about 1 medium)

¹/₂ cup chopped celery

¹/₄ cup cherry-flavored sweetened dried cranberries (such as Craisins)

Green leaf lettuce leaves (optional)

1. Prepare rice according to package directions. Spread rice in a shallow pan; place in freezer 8 to 10 minutes.

2. While rice chills, combine yogurt, curry powder, and salt in a large bowl. Add chicken and next 3 ingredients to yogurt mixture, stirring until coated.

3. Stir chilled rice into chicken mixture. Spoon chicken salad onto lettuce leaves, if desired. Yield: 6 servings (serving size: 1 cup).

CALORIES 238 (11% from fat); FAT 3g (sat 0.8g, mono 1g, poly 0.7g); PROTEIN 25.3g; CARB 26.5g; FIBER 1.9g; CHOL 60mg; IRON 1mg; SODIUM 187mg; CALC 97mg

Greek Salad Bowl

Crispy thin breadsticks such as grissini or low-fat crackers would make an ideal accompaniment to this flavor-packed Mediterranean salad. Check the hearts of palm and artichoke hearts labels carefully if you are watching your sodium intake; sodium levels vary greatly among brands.

Prep: 12 minutes

8 cups torn romaine lettuce

2 cups chopped cooked chicken breast (about ³/₄ pound)

1 (14-ounce) can hearts of palm (such as Vigo), drained and sliced

1 (14-ounce) can quartered artichoke hearts (such as Vigo), drained

1 cup grape tomatoes, halved

¹/₂ cup pitted kalamata olives, halved

¹/₂ cup thinly sliced red onion

¹/₃ cup light Greek vinaigrette with oregano and feta cheese (such as Good Seasons)

1. Combine all ingredients in a large bowl; toss well to coat. Serve immediately. Yield: 6 servings (serving size: 2 cups).

CALORIES 182 (38% from fat); FAT 8g (sat 1.4g, mono 3.7g, poly 2.1g); PROTEIN 18.1g; CARB 11.1g; FIBER 3.2g; CHOL 40mg; IRON 3.4mg; SODIUM 695mg; CALC 67mg

Romaine Romaine leaves grow in heads and range in color from dark-green outer leaves to a yellowish-green heart in the center. Baby romaine leaves, which are available prewashed in packages, offer the same pleasing, slightly bitter flavor of regular romaine. But stick with the full-sized version for the signature crunch that comes from a romaine leaf’s succulent center vein.

Chicken BLT Salad with Creamy Avocado–Horned Melon Dressing

The horned melon lends subtle cucumber flavor and creaminess to this crisp, colorful chicken BLT salad. You may store the remaining Creamy Avocado-Horned Melon Dressing in the refrigerator up to three days.

Prep: 7 minutes

3 cups sliced cooked chicken breast (about 1 pound)

1 tomato, cut into wedges

1 (10-ounce) package romaine salad

³/₄ cup Creamy Avocado.Horned Melon Dressing

3 center-cut bacon slices, cooked and crumbled

1. Combine first 3 ingredients in a large bowl; toss well. Drizzle Creamy Avocado–Horned Melon Dressing over salad; top with bacon. Yield: 6 servings (serving size: about 1³/₄ cups).

CALORIES 184 (34% from fat); FAT 7g (sat 1.8g, mono 3.1g, poly 1.3g); PROTEIN 24.5g; CARB 5.8g; FIBER 2.9g; CHOL 63mg; IRON 1.5mg; SODIUM 186mg; CALC 42mg

Creamy Avocado–Horned Melon Dressing

Prep: 8 minutes

1 horned melon

1 small ripe peeled avocado

1 small garlic clove

¹/₄ cup low-fat buttermilk

2 tablespoons fresh lemon juice

2 tablespoons water

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

1. Cut horned melon in half lengthwise; scoop out pulp. Place pulp in a fine sieve over a bowl. Press pulp with the back of a spoon to extract juice; discard juice. Place pulp and remaining ingredients in a blender or food processor; process until smooth. Store in an airtight container in the refrigerator up to 3 days. Yield: 1¹/₄ cups (serving size: 1 tablespoon).

CALORIES 21 (69% from fat); FAT 2g (sat 0.3g, mono 0.9g, poly 0.3g); PROTEIN 0.5g; CARB 1.7g; FIBER 0.8g; CHOL 0mg; IRON 0.1mg; SODIUM 33mg; CALC 7mg

Horned Melons Also known as kiwano melons, horned melons grow in New Zealand and are now commonly found in many grocery stores. They have a yellow-orange spiked exterior and a green jellylike flesh similar in flavor to that of the cucumber. The fruit has broad applications in savory and sweet dishes. Strain out the seeds, and use the pulp in salad dressings, soups, sauces, or sorbet.

Asian Chicken Salad with Sweet and Spicy Wasabi Dressing

Don’t be shy about using the wasabi powder—the dressing is full of flavor, not heat. Rotisserie chicken works well for this salad, although any shredded cooked chicken will do.

Prep: 10 minutes

2 tablespoons rice vinegar

2 tablespoons maple syrup

2 tablespoons olive oil

³/₄ teaspoon wasabi powder (dried Japanese horseradish)

¹/₄ teaspoon salt

¹/₈ teaspoon freshly ground black pepper

1 (11.4-ounce) package Asian supreme salad mix (such as Fresh Express)

1(8¹/₄-ounce) can mandarin oranges in light syrup, drained

2 cups shredded cooked chicken breast (about ³/₄ pound)

1 diagonally cut green onion

1. Combine first 6 ingredients in a large bowl; stir well with a whisk.

2. Add salad mix to vinegar mixture, reserving wonton strips for topping and sesame-orange dressing for another use. Add oranges and chicken; toss gently to coat. Top evenly with onion and reserved wonton strips. Yield: 4 servings (serving size: about 1¹/₂ cups salad and 3 wonton strips).

CALORIES 316 (40% from fat); FAT 14g (sat 3.6g, mono 5.9g, poly 1.6g); PROTEIN 25.3g; CARB 23.5g; FIBER 2.5g; CHOL 67mg; IRON 1.5mg; SODIUM 279mg; CALC 100mg

Chicken and Spring Greens with Açai Dressing

The açai berry is considered to be a superfood high in antioxidants, amino acids, and essential fatty acids. Some even say that the berry—the fruit of a palm tree native to tropical parts of Central and South America—is one of the most nutritious foods in the world. Serve this salad with multigrain crispbreads such as those made by Wasa.

Prep: 6 minutes

8 cups mixed baby salad greens

2 cups chopped cooked chicken breast (about ³/₄ pound)

¹/₂ cup red onion slices

¹/₄ cup chopped pecans, toasted

³/₄ cup Acai Dressing

1. Arrange 2 cups salad greens on each of 4 plates. Top each evenly with chicken, onion slices, and pecans. Drizzle 3 tablespoons dressing over each salad. Yield: 4 servings (serving size: 2 cups greens, ¹/₂ cup chicken, about 5 onion slices, 1 tablespoon pecans, and 3 tablespoons dressing).

CALORIES 293 (43% from fat); FAT 14g (sat 1.7g, mono 7.2g, poly 3.9g); PROTEIN 24.5g; CARB 18.5g; FIBER 3.8g; CHOL 60mg; IRON 2.5mg; SODIUM 81mg; CALC 87mg

Açai Dressing

Prep: 4 minutes

¹/₂ cup acai juice blend (such as Sambazon Original Blend)

3 tablespoons sugar

1¹/₂ tablespoons grated orange rind

3 tablespoons rice vinegar

1¹/₂ tablespoons canola oil

¹/₄ teaspoon crushed red pepper

1. Combine all ingredients in a small bowl, stirring well with a whisk. Yield: ³/₄ cup (serving size: 3 tablespoons).

CALORIES 100 (50% from fat); FAT 6g (sat 0.5g, mono 3.1g, poly 1.6g); PROTEIN 0.1g; CARB 12.8g; FIBER 0.5g; CHOL 0mg; IRON 0.1mg; SODIUM 1mg; CALC 8mg

Chicken, Bean, and Blue Cheese Pasta Salad with Sun-Dried Tomato Vinaigrette

Asparagus will work in place of the green beans, but be sure to cook the asparagus spears only 1 to 2 minutes or until crisp-tender.

Prep: 6 minutes • Cook: 16 minutes

1¹/₂ cups uncooked rotini (corkscrew pasta)

1¹/₂ cups (2-inch) cut green beans (about 6 ounces)

2 cups diced cooked chicken breast (about ³/₄ pound)

¹/₄ cup (1 ounce) crumbled blue cheese

¹/₄ cup Sun-Dried Tomato Vinaigrette

1. Cook pasta according to package directions, omitting salt and fat. Add beans during last 5 minutes of cooking. Drain pasta and beans; rinse with cold water until cool.

2. Combine pasta mixture and remaining ingredients; toss gently to coat. Yield: 4 servings (serving size: 1 cup).

CALORIES 315 (25% from fat); FAT 9g (sat 2.7g, mono 3.9g, poly 1.1g); PROTEIN 28.8g; CARB 30.1g; FIBER 2.8g; CHOL 65mg; IRON 2.5mg; SODIUM 192mg; CALC 75mg

Sun-Dried Tomato Vinaigrette

Prep: 4 minutes

2 tablespoons balsamic vinegar

1 tablespoon olive oil

1 tablespoon water

2 tablespoons chopped sun-dried tomatoes, packed without oil

1 tablespoon chopped fresh basil

1 tablespoon chopped red onion

1. Combine first 3 ingredients in a small bowl, stirring well with a whisk. Stir in tomatoes, basil, and onion. Yield: ¹/₄ cup (serving size: 1 tablespoon).

CALORIES 43 (75% from fat); FAT 4g (sat 0.5g, mono 2.5g, poly 0.5g); PROTEIN 0.3g; CARB 2.6g; FIBER 0.3g; CHOL 0mg; IRON 0.2mg; SODIUM 37mg; CALC 6mg

Asian Chicken, Noodle, and Snap Pea Salad

For extra crunch, serve this Asian noodle salad over a bed of shredded napa (Chinese) cabbage. Look for toasted sesame seeds on the spice aisle of your supermarket.

Prep: 12 minutes • Cook: 6 minutes

3 ounces uncooked soba (buckwheat noodles)

1 (8-ounce) package sugar snap peas

1 red bell pepper, thinly sliced

3 cups shredded lemon-pepper rotisserie chicken

¹/₂ cup light sesame-ginger dressing (such as Newman’s Own)

Toasted sesame seeds (such as McCormick) (optional)

Sliced green onions (optional)

Shredded napa (Chinese) cabbage (optional)

1. Prepare soba according to package directions. Drain.

2. While soba cooks, microwave peas in package at HIGH 1 minute. Rinse peas under cold water. Combine soba, peas, and next 3 ingredients in a large bowl; toss to combine. Garnish with sesame seeds and onions, if desired. Serve over cabbage, if desired. Yield: 4 servings (serving size: 1¹/₂ cups).

CALORIES 333 (21% from fat); FAT 8g (sat 1.7g, mono 2.3g, poly 1.6g); PROTEIN 35.2g; CARB 27.8g; FIBER 3.1g; CHOL 92mg; IRON 2.5mg; SODIUM 640mg; CALC 65mg

Feta-Chicken Couscous Salad with Basil

Serve this salad with crispbreads and red pepper hummus for a light summer meal.

Prep: 9 minutes • Cook: 2 minutes • Other: 5 minutes

1¹/₄ cups water

²/₃ cup uncooked whole wheat couscous

1 cup diced cooked chicken breast (such as Tyson)

¹/₄ cup chopped fresh basil

3 tablespoons capers, rinsed and drained

1 tablespoon extra-virgin olive oil

1 teaspoon grated lemon rind

1 tablespoon fresh lemon juice

2 cups mixed baby salad greens

¹/₄ cup (1 ounce) crumbled reduced-fat feta cheese

1. Bring 1¹/₄ cups water to a boil in a medium saucepan. Add couscous; cover and let stand 5 minutes.

2. While couscous stands, combine chicken and next 5 ingredients in a large bowl, tossing gently to coat.

3. Fluff couscous with a fork. Add couscous, salad greens, and cheese to chicken mixture; toss gently to coat. Yield: 4 servings (serving size: 1 cup).

CALORIES 208 (31% from fat); FAT 7g (sat 1.8g, mono 2.9g, poly 0.8g); PROTEIN 17.2g; CARB 20.7g; FIBER 2.7g; CHOL 33mg; IRON 1.1mg; SODIUM 366mg; CALC 56mg

Lemons Whether using juice, lemon zest (rind), or slices, the acidity of lemon adds to the final balance of flavor in all types of food, from savory to sweet. Look for lemons with smooth, brightly colored skin that are heavy for their size. Store up to 2 to 3 weeks in the refrigerator. Allow lemons to come to room temperature before juicing to ensure that you get the most juice from each lemon.

Chicken, Edamame, and Rice Salad

The distinct and powerful taste combination of fresh ginger and mint lends a burst of flavor to this main-dish salad.

Prep: 11 minutes • Cook: 5 minutes • Other: 2 minutes

1 (8.8-ounce) pouch microwaveable cooked long-grain rice (such as Uncle Ben’s Original Ready Rice)

1¹/₄ cups frozen shelled edamame (green soybeans)

3 tablespoons water

1 cup diced cooked chicken breast

2 tablespoons chopped fresh mint

1 tablespoon grated peeled fresh ginger

2 tablespoons rice vinegar

1 tablespoon canola oil

¹/₄ teaspoon salt

4 radicchio leaves

1. Microwave rice according to package directions. Set aside; keep warm.

2. Combine edamame and 3 tablespoons water in a small bowl. Cover with plastic wrap. Microwave at HIGH 3 minutes. Let stand 2 minutes; drain.

3. Combine rice, edamame, chicken, and next 5 ingredients in a large bowl; toss to coat. Serve over radicchio. Yield: 4 servings (serving size: about ³/₄ cup salad and 1 radicchio leaf).

CALORIES 235 (31% from fat); FAT 8g (sat 0.6g, mono 2.5g, poly 1.3g); PROTEIN 16.6g; CARB 23.5g; FIBER 2.4g; CHOL 30mg; IRON 1.6mg; SODIUM 399mg; CALC 49mg

serve with

Green Tea–Kiwi and Mango Smoothie

Prep: 15 minutes

2¹/₂ cups frozen diced mango

³/₄ cup vanilla fat-free yogurt, divided

¹/₄ cup honey, divided

2 tablespoons water

¹/₂ teaspoon grated lime rind

3 ripe kiwifruit, peeled and quartered

2 cups ice cubes

¹/₂ cup packed baby spinach

2 tablespoons bottled green tea

Kiwifruit slices (optional)

1. Place mango, ¹/₂ cup yogurt, 2 tablespoons honey, 2 tablespoons water, and lime rind in a blender; process until smooth, stirring occasionally. Divide mango mixture into each of 4 serving glasses; place glasses in freezer.

2. Rinse blender container. Place ¹/₄ cup yogurt, 2 tablespoons honey, kiwifruit, and next 3 ingredients in blender; process until smooth, stirring occasionally. Gently spoon green tea–kiwi mixture onto mango mixture in reserved glasses, working carefully around inside of each glass to create a clean horizontal line. Garnish with kiwifruit slices, and stir to combine flavors, if desired. Serve immediately. Yield: 4 servings (serving size: 1 cup).

CALORIES 234 (2% from fat); FAT 0.4g (sat 0.1g, mono 0.1g, poly 0.2g); PROTEIN 3.2g; CARB 59.3g; FIBER 2.8g; CHOL 1mg; IRON 0.5mg; SODIUM 58mg; CALC 107mg

Chicken Bulgur Salad

Reminiscent of tabbouleh, this Lebanese-inspired dish is a smart choice if you want to incorporate more fiber into your diet. Bulgur—wheat berries that have been steamed, dried, and ground—is the basis of many salads in the Middle East. Serve this salad with warmed whole wheat pita bread.

Prep: 3 minutes • Cook: 11 minutes

1 cup water

¹/₂ cup uncooked quick-cooking bulgur

1¹/₂ cups cubed cooked chicken breast (about ¹/₂ pound)

1 cup finely chopped fresh parsley

1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped

1 cup grape tomatoes, halved

¹/₃ cup light Northern Italian salad dressing with basil and Romano (such as Ken’s Steak House Lite)

2 tablespoons fresh lemon juice

1. Bring 1 cup water to a boil in a medium saucepan; stir in bulgur. Return to a boil; reduce heat, cover, and simmer 8 minutes or until liquid is absorbed. Drain bulgur, and rinse with cold water; drain well.

2. Combine chicken and remaining ingredients in a large bowl, tossing to coat. Add bulgur; toss gently to coat. Yield: 4 servings (serving size: 1¹/₄ cups).

CALORIES 228 (23% from fat); FAT 6g (sat 1g, mono 1g, poly 0.5g); PROTEIN 21.2g; CARB 22.8g; FIBER 4.5g; CHOL 45mg; IRON 3mg; SODIUM 435mg; CALC 56mg

Parsley No refrigerator should be without parsley. It’s the workhorse of the herb world and can go in just about every dish you cook. Parsley’s mild, grassy taste doesn’t overpower the other ingredients. Flat-leaf parsley is preferred for cooking because it stands up better to heat and has more flavor, while the more decorative curly parsley is used mostly for garnishing.

Chicken Caesar Salad

For an easy addition to this salad, place baguette slices on the grill while you’re cooking the chicken. Grill the bread slices for 2 minutes on each side; then rub the slices with the cut side of a halved garlic clove.

Prep: 3 minutes • Cook: 4 minutes

Caesar Dressing, divided

3 (4-ounce) chicken cutlets

Cooking spray

1 (10-ounce) package romaine salad

2 tomatoes, cut into wedges

¹/₄ cup (1 ounce) grated fresh Parmesan cheese

1. Prepare grill to medium-high heat.

2. While grill heats, prepare Caesar Dressing. Reserve ¹/₃ cup dressing in a separate bowl; set aside.

3. Place chicken on grill rack coated with cooking spray over medium-high heat. Grill 2 to 3 minutes on each side or until done, basting frequently with remaining dressing. Remove from grill. Cool slightly; slice.

4. Combine chicken, reserved ¹/₃ cup dressing, lettuce, and tomato in a large bowl; toss gently to coat. Divide salad evenly among each of 4 bowls. Sprinkle each serving with 1 tablespoon cheese. Yield: 4 servings (serving size: 2¹/₂ cups).

CALORIES 225 (42% from fat); FAT 11g (sat 2.4g, mono 0.7g, poly 0.4g); PROTEIN 23.6g; CARB 9g; FIBER 2.6g; CHOL 68mg; IRON 1.8mg; SODIUM 446mg; CALC 114mg

Caesar Dressing

Prep: 5 minutes

6 tablespoons light mayonnaise

3 tablespoons fresh lemon juice

1¹/₂ tablespoons water

1¹/₂ teaspoons anchovy paste

3 large garlic cloves, minced

1 teaspoon dried oregano

¹/₂ teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl, stirring well with a whisk. Yield: about ²/₃ cup (serving size: about 1 tablespoon).

CALORIES 33 (79% from fat); FAT 3g (sat 0.5g, mono 0g, poly 0g); PROTEIN 0.2g; CARB 1.5g; FIBER 0.1g; CHOL 6mg; IRON 0.1mg; SODIUM 112mg; CALC 5mg

Grilled Duck Breast Salad with Champagne-Honey Vinaigrette

Fresh cherries add a wonderful accent to this elegantly easy salad. A good rule of thumb for sweet, dark cherries: the darker the fruit, the sweeter it is.

Prep: 5 minutes • Cook: 8 minutes • Other: 4 minutes

4 (6-ounce) boneless duck breast halves, skinned

¹/₄ teaspoon salt

¹/₄ teaspoon freshly ground black pepper

Cooking spray

1 (5-ounce) package herb salad mix

1¹/₂ cups pitted and halved cherries

¹/₄ cup (1 ounce) crumbled blue cheese

¹/₄ cup sliced almonds, toasted

Champagne-Honey Vinaigrette

1. Prepare grill to medium-high heat.

2. Sprinkle duck evenly with salt and pepper. Place on grill rack coated with cooking spray. Cook 4 minutes on each side or until desired degree of doneness; let stand 4 minutes. While duck grills, prepare Champagne-Honey Vinaigrette.

3. Slice duck breast thinly across the grain. Divide salad mix evenly on each of 4 plates. Top each serving with duck, cherries, blue cheese, and almonds. Drizzle Champagne-Honey Vinaigrette evenly over each serving. Yield: 4 servings (serving size: about 1¹/₂ cups salad mix, 2 ounces duck, about ¹/₃ cup cherries, 1 tablespoon cheese, 1 tablespoon almonds, and about 1 tablespoon Champagne-Honey Vinaigrette).

CALORIES 296 (49% from fat); FAT 16g (sat 3.9g, mono 9g, poly 1.9g); PROTEIN 22.2g; CARB 17.9g; FIBER 3.4g; CHOL 72mg; IRON 7.1mg; SODIUM 655mg; CALC 131mg

Champagne-Honey Vinaigrette

Prep: 2 minutes

2 tablespoons extra-virgin olive oil

2 tablespoons champagne vinegar

1 tablespoon honey

¹/₂ teaspoon salt

¹/₈ teaspoon freshly ground black pepper

1. Combine all ingredients in a small bowl; stir well with a whisk. Yield: ¹/₃ cup (serving size: about 1 tablespoon).

CALORIES 62 (77% from fat); FAT 5g (sat 0.7g, mono 4.1g, poly 0.5g); PROTEIN 0g; CARB 3.8g; FIBER 0g; CHOL 0mg; IRON 0mg; SODIUM 219mg; CALC 1mg

Cherries Open the stone-fruit season in late May with cherries. They do not ripen after harvest, so once picked, their flavor is set. Store fresh cherries for up to a week in the refrigerator in a bowl lined with paper towels. A cherry pitter is the most efficient way to remove the pits, but you can also use a small knife. Wear disposable latex gloves to avoid staining your fingers.