Meatless Main
Grape, Blue Cheese, and Walnut Pizza
Grilled Heirloom Tomato and Goat Cheese Pizza
Black Bean and Corn–Topped Potatoes
Refried Bean Poblanos with Cheese
Portobello and Black Bean Quesadillas
Creamy Butternut Squash Risotto
Southwestern Rice and Veggie Cakes
Grain and Vegetable–Stuffed Portobello Mushrooms
Sweet Grape Tomato and White Bean Pasta
Ravioli with Sun-Dried Tomato Cream Sauce
Vietnamese Noodle-Vegetable Toss
Grape, Blue Cheese, and Walnut Pizza
We made our own balsamic syrup for this unique thin-crust pizza, but you can substitute bottled balsamic glaze found in the vinegar section of your supermarket. This recipe can easily be doubled to serve two.
Prep: 4 minutes • Cook: 10 minutes
1 (2.8-ounce) whole wheat flatbread (such as Flatout Harvest Wheat)
3/4 cup seedless red grapes, halved
2 tablespoons crumbled blue cheese
2 tablespoons chopped walnuts, toasted
2 tablespoons balsamic vinegar
1 cup arugula leaves
1. Preheat oven to 375°.
2. Place flatbread on rack in oven; bake at 375° for 3 minutes or until lightly browned. Remove flatbread from oven; top with grapes, cheese, and walnuts. Place flatbread back on rack in oven; bake 5 minutes or until cheese melts and crust is browned.
3. While pizza bakes, bring vinegar to a boil in a small saucepan. Boil 1 minute or until vinegar thickens and reduces to about 1/2 tablespoon. Top pizza with arugula; drizzle with balsamic syrup. Serve immediately. Yield: 1 serving (serving size: 1 pizza).
CALORIES 479 (32% from fat); FAT 17g (sat 3.2g, mono 2g, poly 6g); PROTEIN 18.3g; CARB 66g; FIBER 6.2g; CHOL 13mg; IRON 3.2mg; SODIUM 682mg; CALC 157mg
Grapes One cup of grapes has almost as much fiber as a slice of whole wheat toast, a good amount of potassium, just a trace of fat, and a little more than 100 calories. But this fruit’s most potent benefits lie in the phytonutrients found within grape skins of all colors, which may help prevent several kinds of cancer and heart disease.
Grilled Heirloom Tomato and Goat Cheese Pizza
Heirloom tomatoes are remarkably flavorful and colorful compared with their grocery store counterparts. They vary from red to orange, gold, taxi yellow, nearly white, pink, purplish black, and green. Some are even multicolored, such as Mr. Stripey, which we used here. Your choice of tomato will shine in this simple pizza.
Prep: 11 minutes • Cook: 4 minutes
1 (13.8-ounce) can refrigerated pizza crust dough
Cooking spray
1 garlic clove, halved
1 large heirloom tomato, seeded and chopped (about 10 ounces)
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
3/4 cup (3 ounces) crumbled herbed goat cheese
1. Prepare grill to medium heat.
2. Unroll dough onto a large baking sheet coated with cooking spray; pat dough into a 12 x 9–inch rectangle. Lightly coat dough with cooking spray.
3. Place dough on grill rack coated with cooking spray; grill 1 minute or until lightly browned. Turn crust over. Rub with garlic; sprinkle with tomato and cheeses. Close grill lid; grill 3 minutes. Serve immediately. Yield: 6 servings (serving size: 1 slice).
CALORIES 242 (29% from fat); FAT 8g (sat 4.4g, mono 1.4g, poly 0.2g); PROTEIN 10.7g; CARB 33.1g; FIBER 0.4g; CHOL 17mg; IRON 2.2mg; SODIUM 590mg; CALC 107mg
serve with
Peanut Butter–Chocolate Banana Split
Prep: 7 minutes • Cook: 1 minute
1/4 cup plus 2 tablespoons chocolate syrup
11/2 tablespoons reduced-fat peanut butter
3 bananas, cut in half lengthwise
3 cups vanilla bean light ice cream (such as Edy’s)
3 tablespoons chopped unsalted peanuts
1. Combine chocolate syrup and peanut butter in a 1-cup glass measure. Microwave at HIGH 40 seconds or until peanut butter melts. Stir until smooth.
2. Cut each banana half crosswise into 2 pieces. Arrange 2 banana pieces in each of 6 dessert dishes; top banana with ice cream and hot chocolate sauce. Sprinkle with peanuts. Serve immediately. Yield: 6 servings (serving size: 2 pieces banana, 1/2 cup ice cream, about 11/2 tablespoons chocolate sauce, and 11/2 teaspoons peanuts).
CALORIES 255 (26% from fat); FAT 7g (sat 2.6g, mono 1.1g, poly 0.7g); PROTEIN 6g; CARB 44.9g; FIBER 2.1g; CHOL 20mg; IRON 0.6mg; SODIUM 82mg; CALC 62mg
Roasted Vegetable Pizza
Roast the grape tomatoes and zucchini ahead, and refrigerate. Use the mixture as a topping for this hearty pizza or as a side dish for grilled chicken or fish.
Prep: 3 minutes • Cook: 12 minutes
1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
1/3 cup commercial pesto
3 cups Roasted Zucchini and Tomatoes
1 cup (4 ounces) preshredded part-skim mozzarella cheese
2 tablespoons grated fresh Parmesan cheese
1. Preheat oven to 500°. Place pizza crust on rack in oven while preheating, and heat 5 minutes.
2. Remove crust from oven; place on an ungreased baking sheet. Spread pesto evenly over crust. Top with Roasted Zucchini and Tomatoes; sprinkle evenly with cheeses. Bake at 500° for 7 minutes or until cheeses melt. Yield: 6 servings (serving size: 1 slice).
CALORIES 309 (43% from fat); FAT 15g (sat 4.9g, mono 6.1g, poly 3.4g); PROTEIN 13.6g; CARB 31.8g; FIBER 3g; CHOL 17mg; IRON 2.3mg; SODIUM 629mg; CALC 277mg
Roasted Zucchini and Tomatoes
Prep: 4 minutes • Cook: 18 minutes
1 (8-ounce) container refrigerated prechopped red onion
2 medium zucchini, coarsely chopped
1 cup grape tomatoes
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chopped fresh basil
1. Preheat oven to 500°.
2. Combine first 6 ingredients; toss well. Place on a large rimmed baking sheet. Bake at 500° for 18 minutes or until vegetables are tender and lightly browned, stirring after 12 minutes. Add basil to roasted vegetables; toss gently. Yield: 3 cups (serving size: 1/2 cup).
CALORIES 44 (37% from fat); FAT 2g (sat 0.3g, mono 1.1g, poly 0.3g); PROTEIN 1.5g; CARB 6.8g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 106mg; CALC 22mg
Garden Scrambled Eggs
Bring garden freshness to your table with these veggie-laden scrambled eggs. Red tomato, juicy onion, and green bell pepper perk up this traditional breakfast dish.
Prep: 5 minutes • Cook: 5 minutes
Butter-flavored cooking spray
3/4 cup refrigerated prechopped tomato, onion, and bell pepper mix
4 large eggs
4 large egg whites
2 tablespoons chopped fresh parsley
6 tablespoons reduced-fat sour cream
1 tablespoon Dijon mustard
Dash of salt
Dash of black pepper
1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray; add tomato mixture. Coat vegetables with cooking spray; cook 3 minutes or until vegetables are tender, stirring often.
2. While vegetables cook, combine eggs, egg whites, and remaining ingredients in a medium bowl, stirring with a whisk.
3. Add egg mixture to pan; cook over medium heat 2 minutes. Do not stir until mixture begins to set on bottom. Draw a heat-resistant spatula through egg mixture to form large curds. Do not stir constantly. Egg mixture is done when thickened, but still moist. Serve immediately. Yield: 4 servings.
CALORIES 133 (54% from fat); FAT 8g (sat 3.3g, mono 2.7g, poly 0.8g); PROTEIN 11g; CARB 4.3g; FIBER 0.5g; CHOL 220mg; IRON 1.2mg; SODIUM 263mg; CALC 59mg
serve with
Garlic-Roasted Potatoes
Prep: 5 minutes • Cook: 20 minutes
1 pound small red potatoes (about 8 potatoes)
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
Butter-flavored cooking spray
1. Preheat oven to 450°.
2. Scrub potatoes; cut each into 8 wedges. Place wedges in a large bowl. Drizzle with oil; toss well. Sprinkle with salt, garlic powder, and pepper; toss until potatoes are evenly coated with spices. Arrange wedges in a single layer on a large rimmed baking sheet coated with cooking spray.
3. Bake at 450° for 20 minutes or until browned. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 92 (15% from fat); FAT 2g (sat 0.2g, mono 0.8g, poly 0.2g); PROTEIN 2.2g; CARB 18.2g; FIBER 2g; CHOL 0mg; IRON 0.8mg; SODIUM 152mg; CALC 12mg
Porcini-Parmesan Frittata
Porcini mushrooms have a smooth, meaty texture when hydrated. Their pungent, woodsy taste gives extraordinary depth of flavor to this frittata.
Prep: 10 minutes • Cook: 9 minutes • Other: 2 minutes
2 cups dried porcini mushrooms (about 2 ounces)
6 large egg whites
4 large eggs
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup preshredded Parmesan cheese
1 tablespoon olive oil
Minced fresh chives (optional)
1. Preheat broiler.
2. Place mushrooms in a large ovenproof skillet. Cover mushrooms with cold water; let stand 2 minutes. Drain. Return mushrooms to skillet. Cover with cold water; bring to a boil. Drain. Pat mushrooms dry with a paper towel.
3. Combine egg whites and next 3 ingredients in a large bowl, stirring well with a whisk. Stir in mushrooms and cheese.
4. Heat oil in pan over medium-high heat. Add egg mixture; cook 3 minutes or until slightly set. Broil 3 minutes or until eggs are completely set and browned. Cut frittata into 4 wedges. Garnish with chives, if desired. Yield: 4 servings (serving size: 1 wedge).
CALORIES 209 (49% from fat); FAT 11g (sat 3.8g, mono 5.3g, poly 1.3g); PROTEIN 18.2g; CARB 6.5g; FIBER 2.7g; CHOL 219mg; IRON 3mg; SODIUM 613mg; CALC 156mg
serve with
Caprese Salad with Heirloom Tomatoes
Prep: 9 minutes
2 tablespoons white balsamic vinegar
1 tablespoon olive oil
12 (1/4-inch-thick) slices heirloom tomato (about 3 tomatoes)
1/4 pound fresh mozzarella cheese, cut into 12 slices
12 large fresh basil leaves
1. Combine vinegar and oil, stirring well with a whisk.
2. Place 1 tomato slice on each of 4 plates. Top each with 1 cheese slice and 1 basil leaf. Repeat layers twice, ending with basil leaves. Drizzle evenly with vinaigrette. Yield: 4 servings (serving size: 3 tomato slices, 1 ounce cheese, 3 basil leaves, and about 2 teaspoons vinaigrette).
CALORIES 138 (65% from fat); FAT 10g (sat 4.6g, mono 2.5g, poly 0.6g); PROTEIN 5.9g; CARB 6.8g; FIBER 1.2g; CHOL 22mg; IRON 0.5mg; SODIUM 45mg; CALC 174mg
Mediterranean-Style Frittata
The deep green of the spinach in the frittata and the bright red of the Herb-Crusted Broiled Tomatoes create a vibrant combination for a vitamin-packed brunch. To speed up prep time, prepare the tomatoes while the frittata broils.
Prep: 8 minutes • Cook: 6 minutes
2 teaspoons olive oil
3/4 cup packed baby spinach
2 green onions
4 large egg whites
6 large eggs
1/3 cup (1.3 ounces) crumbled feta cheese with basil and sun-dried tomatoes
2 teaspoons salt-free Greek seasoning (such as Cavender’s)
1/4 teaspoon salt
1. Preheat broiler.
2. Heat oil in a 10-inch ovenproof skillet over medium heat. While oil heats, coarsely chop spinach and finely chop onions. Combine egg whites, eggs, cheese, Greek seasoning, and salt in a large bowl; stir well with a whisk. Add spinach and onions, stirring well.
3. Add egg mixture to pan; cook until edges begin to set, about 2 minutes. Gently lift edge of egg mixture, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until egg mixture is almost set.
4. Broil 2 to 3 minutes or until center is set. Transfer the frittata to a serving platter immediately; cut into 4 wedges. Yield: 4 servings (serving size: 1 wedge).
CALORIES 178 (62% from fat); FAT 12g (sat 4g, mono 4.5g, poly 1.4g); PROTEIN 15.7g; CARB 2.2g; FIBER 0.6g; CHOL 326mg; IRON 1.7mg; SODIUM 438mg; CALC 86mg
serve with
Herb-Crusted Broiled Tomatoes
Prep: 4 minutes • Cook: 3 minutes
1/4 cup whole wheat panko (Japanese breadcrumbs)
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
1/4 teaspoon seasoned salt
1 teaspoon unsalted butter, melted
2 tomatoes, cut in half horizontally
Cooking spray
1. Preheat broiler.
2. Combine first 5 ingredients in a small bowl. Stir butter into breadcrumb mixture. Place tomato halves on a rimmed baking sheet coated with cooking spray. Sprinkle breadcrumb mixture evenly over tomato halves. Broil 3 to 4 minutes or until topping is golden. Serve immediately. Yield: 4 servings (serving size: 1 tomato half).
CALORIES 48 (36% from fat); FAT 2g (sat 1.1g, mono 0.5g, poly 0.1g); PROTEIN 2.3g; CARB 6.2g; FIBER 1.3g; CHOL 5mg; IRON 0.4mg; SODIUM 135mg; CALC 35mg
Black Bean and Corn–Topped Potatoes
Also enjoy this bountiful Southwestern-style topping with baked tortilla chips. When corn is in season, feel free to substitute fresh sweet corn kernels for frozen.
Prep: 4 minutes • Cook: 10 minutes
4 (6-ounce) baking potatoes
Cooking spray
1/2 cup chopped onion
2 garlic cloves, minced
1 teaspoon ground cumin
1/2 teaspoon chili powder
1 (15-ounce) can no-salt-added black beans (such as Eden Organic), rinsed and drained
11/2 cups frozen whole-kernel corn
11/2 cups fresh salsa
1/4 cup (1 ounce) reduced-fat shredded cheddar-Jack cheese (such as Cabot)
1/4 cup chopped fresh cilantro
1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes.
2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 3 ingredients; sauté 3 minutes. Reduce heat to low. Add beans, corn, and salsa; cook 4 minutes or until thoroughly heated.
3. Split potatoes lengthwise, cutting to, but not through, other side. Fluff with a fork. Spoon about 1 cup bean mixture over each potato. Top each serving evenly with cheese and cilantro. Yield: 4 servings (serving size: 1 potato, 1 cup bean mixture, 1 tablespoon cheese, and 1 tablespoon cilantro).
CALORIES 332 (8% from fat); FAT 3g (sat 1.7g, mono 0.1g, poly 0.3g); PROTEIN 11g; CARB 64.1g; FIBER 9g; CHOL 7mg; IRON 3.5mg; SODIUM 308mg; CALC 106mg
Refried Bean Poblanos with Cheese
Poblano chiles grown in a hot, dry climate can be more intense than others, so the spiciness of this dish depends on the heat of your peppers.
Prep: 2 minutes • Cook: 6 minutes
4 medium poblano chiles, halved and seeded
1 (16-ounce) can fat-free refried beans
1 (8.8-ounce) pouch microwaveable cooked long-grain rice (such as Uncle Ben’s Original Ready Rice)
1/2 cup picante sauce
1 cup (4 ounces) preshredded reduced-fat
4-cheese Mexican blend cheese
Chopped fresh cilantro (optional)
1. Place chile halves, cut sides up, on a round microwave-safe plate. Cover with wax paper; microwave at HIGH 3 minutes.
2. While chiles cook, combine beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture evenly into chile halves. Cover with wax paper; microwave at HIGH 2 minutes. Uncover chiles, sprinkle each half with 2 tablespoons cheese, and microwave at HIGH 1 to 2 minutes or until cheese melts. Sprinkle evenly with cilantro, if desired. Yield: 4 servings (serving size: 2 stuffed chile halves).
CALORIES 303 (19% from fat); FAT 6g (sat 3.1g, mono 0g, poly 0.1g); PROTEIN 17g; CARB 45.4g; FIBER 7.7g; CHOL 10mg; IRON 0.7mg; SODIUM 960mg; CALC 232mg
serve with
Creamy Chipotle Wedge Salad
Prep: 5 minutes
1/2 cup light ranch dressing (such as Naturally Fresh)
1 chipotle chile, canned in adobo sauce
1 green onion, cut into 2-inch pieces
1/2 head iceberg lettuce, cored and quartered
1. Place first 3 ingredients in a blender; process until smooth. Serve over lettuce wedges. Yield: 4 servings (serving size: 1 lettuce wedge and 21/2 tablespoons dressing).
CALORIES 90 (70% from fat); FAT 7g (sat 0.6g, mono 1.2g, poly 5.1g); PROTEIN 1g; CARB 5.8g; FIBER 1.2g; CHOL 8mg; IRON 0.5mg; SODIUM 338mg; CALC 23mg
Portobello and Black Bean Quesadillas
Sautéed portobellos are delicious in ragouts; as a topping for polenta or pizza; or as a filling for fajitas, tacos, or quesadillas. The portobello mushroom stands up to the robust flavors in these quesadillas, all the while preserving its own steaklike texture.
Prep: 1 minute • Cook: 14 minutes
4 (8-inch) fat-free flour tortillas
Butter-flavored cooking spray
2 (41/2-inch) portobello caps, chopped
2 tablespoons light balsamic vinaigrette
1 cup no-salt-added black beans, rinsed and drained
1 (2-ounce) jar diced pimiento, drained
1 cup (4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1/4 cup thinly sliced green onions
Salsa (optional)
Chopped fresh cilantro (optional)
1. Stack tortillas; microwave at HIGH 1 minute. Leave in microwave to keep warm while preparing filling.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms; sauté 2 minutes or until tender. Add vinaigrette, beans, and pimiento; cook 1 to 2 minutes, stirring constantly, or until liquid evaporates. Mash bean mixture slightly with a potato masher.
3. Spoon about 1/3 cup bean mixture onto each tortilla. Sprinkle evenly with cheese and onions. Fold tortillas in half.
4. Wipe skillet with paper towels; heat over medium heat. Coat pan with cooking spray. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until golden and cheese melts. Repeat with remaining 2 quesadillas. Cut each quesadilla into 3 wedges. Serve immediately with salsa and cilantro, if desired. Yield: 4 servings (serving size: 3 wedges).
CALORIES 251 (32% from fat); FAT 9g (sat 3.7g, mono 0.8g, poly 1.8g); PROTEIN 18.9g; CARB 25.8g; FIBER 7.5g; CHOL 10mg; IRON 2.3mg; SODIUM 695mg; CALC 318mg
Portobellos Let a cremini grow a few days longer, and you end up with a portobello. This flying saucer–shaped mushroom, which often measures from three to six inches across, is firm, meaty, and intensely flavorful.
Spicy Vegetable Fried Rice
The crushed red pepper adds a hint of heat to this Asian favorite. If you’re sensitive to spices, simply omit it.
Prep: 2 minutes • Cook: 9 minutes
11/2 cups frozen broccoli stir-fry (such as Birds Eye)
1 cup frozen shelled edamame (green soybeans)
Cooking spray
1/2 cup egg substitute
2 teaspoons dark sesame oil
2 teaspoons bottled minced garlic
1/4 teaspoon crushed red pepper
2 (8.8-ounce) pouches microwaveable cooked brown rice (such as Uncle Ben’s Whole Grain Brown Ready Rice)
21/2 tablespoons low-sodium soy sauce
Toasted sesame seeds (optional)
Sliced green onions (optional)
1. Combine broccoli stir-fry and edamame in a microwave-safe bowl. Microwave at HIGH 2 minutes or until thawed; set aside.
2. While vegetables thaw, heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add egg substitute; cook 2 minutes, stirring frequently, until scrambled. Remove from pan. Wipe pan with paper towels.
3. Heat sesame oil in pan over medium-high heat; add garlic and crushed red pepper. Cook 1 minute or until fragrant. Stir in vegetables and rice; cook 2 minutes or until thoroughly heated. Stir in soy sauce and reserved egg. Garnish with sesame seeds and onions, if desired. Yield: 4 servings (serving size: about 11/3 cups).
CALORIES 289 (24% from fat); FAT 8g (sat 0.8g, mono 3.6g, poly 2.9g); PROTEIN 11.5g; CARB 42.6g; FIBER 4g; CHOL 0mg; IRON 2mg; SODIUM 447mg; CALC 35mg
serve with
Broiled Pineapple
Prep: 6 minutes • Cook: 6 minutes
1 cored fresh pineapple, cut into 8 slices
2 tablespoons butter, melted
1/2 cup packed brown sugar
1/3 cup flaked sweetened coconut
1. Preheat broiler.
2. Place pineapple slices on a jelly-roll pan. Drizzle with butter; sprinkle with sugar. Broil 4 minutes or until sugar melts. Sprinkle coconut over pineapple; broil 2 minutes or until coconut is toasted. Yield: 4 servings (serving size: 2 slices).
CALORIES 239 (29% from fat); FAT 8g (sat 5.2g, mono 1.6g, poly 0.3g); PROTEIN 0.9g; CARB 45g; FIBER 2.3g; CHOL 15mg; IRON 1mg; SODIUM 70mg; CALC 41mg
Creamy Butternut Squash Risotto
This soul-satisfying risotto is cooked in the microwave, but no one would ever guess.
Prep: 3 minutes • Cook: 20 minutes • Other: 5 minutes
11/4 cups uncooked Arborio rice or other medium-grain rice
2 teaspoons olive oil
21/2 cups fat-free, less-sodium chicken broth
1 cup water
1 (12-ounce) package frozen pureed butternut squash (such as McKenzie’s)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 tablespoons grated fresh Parmesan cheese
Grated fresh Parmesan cheese (optional)
Thyme sprigs (optional)
1. Combine rice and oil in a 11/2-quart microwave-safe dish, stirring to coat. Microwave, uncovered, at HIGH 3 minutes.
2. Add broth and 1 cup water to rice mixture; microwave, uncovered, at HIGH 9 minutes. Stir well; microwave, uncovered, at HIGH 6 minutes. Remove from microwave; let stand 5 minutes or until all liquid is absorbed.
3. While risotto stands, heat squash in microwave at HIGH 2 minutes or until warm. Add squash, salt, pepper, and cheese to risotto. Stir well to combine. Garnish with additional cheese and thyme sprigs, if desired. Yield: 4 servings (serving size: 11/4 cups).
CALORIES 326 (20% from fat); FAT 7g (sat 2g, mono 2.3g, poly 0.4g); PROTEIN 10.5g; CARB 55.9g; FIBER 3.3g; CHOL 7mg; IRON 0.8mg; SODIUM 814mg; CALC 98mg
serve with
Roasted Brussels Sprouts with Balsamic Glaze
Prep: 4 minutes • Cook: 15 minutes
1 pound Brussels sprouts, trimmed and halved lengthwise
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1 tablespoon balsamic glaze (such as Gia Russa)
1 teaspoon water
1. Preheat oven to 450°.
2. Combine Brussels sprouts and next 3 ingredients on a jelly-roll pan coated with cooking spray. Bake at 450° for 15 minutes or until Brussels sprouts are tender and browned, stirring occasionally.
3. Combine balsamic glaze and 1 teaspoon water. Drizzle evenly over Brussels sprouts. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 82 (42% from fat); FAT 4g (sat 0.6g, mono 2.5g, poly 0.7g); PROTEIN 3.5g; CARB 11g; FIBER 3.9g; CHOL 0mg; IRON 1.4mg; SODIUM 173mg; CALC 43mg
Taco Beans and Rice
We call for ready-to-eat brown rice, but if you have leftover brown rice, this is the perfect time to use it. Grill some summer squash, which is at its peak from June through late August, for a fresh side to this Mexican-style dish.
Prep: 2 minutes • Cook: 12 minutes
1 tablespoon olive oil
11/2 cups refrigerated prechopped tricolor bell pepper
1 cup refrigerated prechopped onion
1 (16-ounce) can dark red kidney beans, rinsed and drained
1 (1.25-ounce) package 40%-less-sodium taco seasoning mix, divided
1 (8.8-ounce) pouch microwaveable cooked brown rice (such as Uncle Ben’s Whole Grain Brown Ready Rice)
1/2 cup (2 ounces) reduced-fat shredded sharp cheddar cheese
1. Heat oil in a large nonstick skillet over medium-high heat; add bell pepper and onion. Cook 7 minutes or until lightly browned, stirring often. Stir in beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in half package of seasoning mix.
2. Place rice in a medium bowl; heat according to package directions. Add remaining half of seasoning mix to rice, stirring well to combine. Spoon bean mixture over rice; sprinkle evenly with cheese. Yield: 4 servings (serving size: 6 tablespoons rice, about 3/4 cup bean mixture, and 2 tablespoons cheese).
CALORIES 286 (28% from fat); FAT 9g (sat 2.8g, mono 4.4g, poly 1.5g); PROTEIN 10.2g; CARB 40.7g; FIBER 5.3g; CHOL 10mg; IRON 1.4mg; SODIUM 830mg; CALC 137mg
serve with
Yellow Squash Melt
Prep: 2 minutes • Cook: 6 minutes
2 yellow squash, halved lengthwise
Cooking spray
1/4 teaspoon salt
1/3 cup (1.3 ounces) shredded 50%-less-fat pepper-Jack cheese
1. Prepare grill.
2. Lightly coat squash with cooking spray; sprinkle evenly with salt. Place squash on grill rack coated with cooking spray; grill 3 to 4 minutes on each side or until almost tender.
3. Place squash, cut sides up, on a serving plate; sprinkle evenly with cheese. Serve immediately. Yield: 4 servings (serving size: 1 squash half).
CALORIES 45 (40% from fat); FAT 2g (sat 1.4g, mono 0g, poly 0.1g); PROTEIN 3.5g; CARB 3.3g; FIBER 1.1g; CHOL 7mg; IRON 0.3mg; SODIUM 207mg; CALC 15mg
Southwestern Rice and Veggie Cakes
Not only does the cheese add flavor to this dish, but it also helps hold the cakes together; the thicker the shred of cheese, the better.
Prep: 7 minutes • Cook: 8 minutes
2 (8.5-ounce) pouches Santa Fe microwaveable cooked whole grain rice medley (such as Uncle Ben’s Santa Fe Ready Rice)
4 egg whites, lightly beaten
1 cup (3 ounces) double-fiber breadcrumbs (about 2 slices)
3/4 cup (3 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese (such as Sargento) or shredded 50%-less-fat jalapeno cheddar (such as Cabot)
Cooking spray
1/2 cup light sour cream
2 teaspoons fresh lime juice
1/4 teaspoon chili powder
Chopped fresh cilantro (optional)
1. Heat a large nonstick skillet over medium-high heat. While skillet heats, combine first 4 ingredients in a large bowl; mix well. Divide mixture into 8 equal portions, shaping each into a 2-inch patty.
2. Coat pan with cooking spray. Add 4 patties to pan; cook 3 minutes. Carefully turn patties over; cook 1 minute or until lightly browned. Repeat procedure with remaining 4 patties. While patties cook, combine sour cream, lime juice, and chili powder in a small bowl.
3. Arrange cakes on a serving platter. Top each with sour cream mixture. Garnish with cilantro, if desired. Yield: 4 servings (serving size: 2 rice cakes and 2 tablespoons sour cream mixture).
CALORIES 349 (28% from fat); FAT 11g (sat 3.8g, mono 4.5g, poly 1.8g); PROTEIN 19.2g; CARB 47.7g; FIBER 7.3g; CHOL 25mg; IRON 2.2mg; SODIUM 851mg; CALC 321mg
serve with
Spicy Tricolor Pepper Stir-Fry
Prep: 4 minutes • Cook: 6 minutes
2 teaspoons canola oil
3 bell peppers (1 each of red, yellow, and green), cut into strips
1 teaspoon bottled minced garlic
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1. Heat a large nonstick skillet over medium-high heat; add oil. Add peppers, garlic, and crushed red pepper. Stir-fry 4 minutes or until crisp-tender; sprinkle evenly with salt. Yield: 4 servings (serving size: 3/4 cup).
CALORIES 46 (53% from fat); FAT 3g (sat 0.2g, mono 1.4g, poly 0.8g); PROTEIN 0.9g; CARB 5.4g; FIBER 1.4g; CHOL 0mg; IRON 0.4mg; SODIUM 148mg; CALC 9mg
Grain and Vegetable–Stuffed Portobello Mushrooms
Serve these generously stuffed mushrooms with Broiled Asparagus with Lemon. Put dinner on the table even more quickly by broiling the asparagus and portobellos simultaneously on the same baking sheet.
Prep: 5 minutes • Cook: 7 minutes
4 (5-inch) portobello caps
Cooking spray
1 garlic clove, minced
1 cup refrigerated prechopped tomato, onion, and bell pepper mix
1 (8.5-ounce) pouch microwaveable cooked vegetable harvest whole grain rice medley (such as Uncle Ben’s Vegetable Harvest Ready Rice)
1 cup (4 ounces) shredded Italian cheese blend, divided
2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Preheat broiler.
2. Remove brown gills from the undersides of mushrooms using a spoon; discard gills. Place mushrooms, gill sides down, on a foil-lined baking sheet coated with cooking spray. Broil 4 minutes.
3. While mushrooms broil, heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add garlic and tomato mixture to pan. Sauté 2 minutes; remove from heat. Stir in rice, 3/4 cup cheese, and Worcestershire sauce.
4. Turn mushrooms over; sprinkle evenly with salt and pepper. Divide rice mixture evenly among mushrooms; sprinkle evenly with 1/4 cup cheese. Broil 3 minutes or until cheese melts. Yield: 4 servings (serving size: 1 stuffed mushroom).
CALORIES 220 (31% from fat); FAT 8g (sat 3.5g, mono 2.7g, poly 1.2g); PROTEIN 12g; CARB 25.7g; FIBER 4g; CHOL 20mg; IRON 1.4mg; SODIUM 681mg; CALC 227mg
serve with
Broiled Asparagus with Lemon
Prep: 3 minutes • Cook: 3 minutes
1 pound asparagus, trimmed
1 garlic clove, minced
1/2 teaspoon grated lemon rind
1/2 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Cooking spray
1. Preheat broiler.
2. Combine all ingredients except cooking spray in a large bowl or dish; toss gently to coat.
3. Place asparagus on a foil-lined baking sheet coated with cooking spray. Broil 3 minutes or until desired degree of doneness. Yield: 4 servings (serving size: 1/4 pound asparagus).
CALORIES 21 (30% from fat); FAT 1g (sat 0.1g, mono 0.4g, poly 0.1g); PROTEIN 1.4g; CARB 2.7g; FIBER 1.3g; CHOL 0mg; IRON 1.3mg; SODIUM 74mg; CALC 16mg
Asiago Tortellini
When boiling water for the pasta, start with hot tap water and cover the pot with a lid. This is a surefire way to speed up your cook time. Serve this pasta dish with Black Pepper–Garlic Flatbread to soak up the basil-infused broth.
Prep: 5 minutes • Cook: 13 minutes
1 (9-ounce) package fresh three-cheese tortellini
1 (14-ounce) can fat-free, less-sodium chicken broth
2 plum tomatoes, chopped
1/4 cup chopped fresh basil
1/2 cup (2 ounces) shaved fresh Asiago cheese
Basil leaves (optional)
Freshly ground black pepper (optional)
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. While pasta cooks, combine broth and tomato in a medium saucepan; bring to a boil. Remove from heat; stir in basil. Cover and let broth mixture stand until pasta is done. Add drained pasta to broth mixture. Ladle soup into shallow bowls; sprinkle each serving with cheese. Garnish with basil leaves and pepper, if desired. Yield: 4 servings (serving size: 1 cup soup and 2 tablespoons cheese).
CALORIES 267 (29% from fat); FAT 9g (sat 4.1g, mono 0g, poly 0.1g); PROTEIN 12.7g; CARB 34.8g; FIBER 2.3g; CHOL 32mg; IRON 0.2mg; SODIUM 676mg; CALC 106mg
serve with
Black Pepper–Garlic Flatbread
Prep: 4 minutes • Cook: 15 minutes
2 garlic cloves, minced
1 tablespoon minced fresh oregano
11/2 teaspoons coarsely ground black pepper
1/4 teaspoon kosher salt
1 (13.8-ounce) can refrigerated pizza crust dough
Cooking spray
1. Preheat oven to 400°.
2. Combine first 4 ingredients in a small bowl. Unroll dough onto a baking sheet coated with cooking spray; form into a 12 x 9–inch rectangle. Lightly coat top of dough with cooking spray; sprinkle evenly with garlic mixture.
3. Bake at 400° for 15 minutes or until golden. Cool flatbread; cut into 6 slices. Yield: 6 servings (serving size: 1 slice).
CALORIES 164 (11% from fat); FAT 2g (sat 0.5g, mono 0g, poly 0g); PROTEIN 5.2g; CARB 31.8g; FIBER 0.2g; CHOL 0mg; IRON 1.9mg; SODIUM 550mg; CALC 7mg
Roasted Vegetable Pasta
This aromatic, colorful, and delicious pasta will please your senses of smell, sight, and taste. You’ll hardly be able to wait to sit down and eat.
Prep: 9 minutes • Cook: 15 minutes
3 cups (8 ounces) uncooked farfalle (bow tie pasta)
2 cups Roasted Vegetables
1 cup frozen petite green peas, thawed
1/4 cup chopped fresh parsley
1/4 cup (11/2 ounces) thinly shaved fresh Parmesan cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Combine pasta, Roasted Vegetables, and peas in a large bowl. Top with parsley and cheese. Yield: 4 servings (serving size: 11/2 cups pasta and 1 tablespoon cheese).
CALORIES 338 (17% from fat); FAT 6g (sat 1.8g, mono 2.5g, poly 0.7g); PROTEIN 14.3g; CARB 54.9g; FIBER 5.5g; CHOL 5mg; IRON 3mg; SODIUM 485mg; CALC 106mg
Roasted Vegetables
Prep: 5 minutes • Cook: 22 minutes
1 (8-ounce) package baby portobello mushrooms, halved
2 cups grape or cherry tomatoes
1 red onion, sliced
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup dry white wine
1. Preheat oven to 475°.
2. Combine first 6 ingredients in a bowl; toss well to coat. Arrange mushroom mixture in a single layer on a jelly-roll pan.
3. Bake at 475° for 15 minutes; turn vegetables over. Drizzle wine evenly over vegetables; bake an additional 7 minutes or until vegetables are tender and lightly browned. Yield: 2 cups (serving size: 1/2 cup).
CALORIES 84 (42% from fat); FAT 3.9g (sat 0.6g, mono 2.5g, poly 0.7g); PROTEIN 2.4g; CARB 9.3g; FIBER 2.2g; CHOL 0mg; IRON 0.8mg; SODIUM 302mg; CALC 15mg
Sweet Grape Tomato and White Bean Pasta
Navy beans bump up the protein in this satisfying and healthy one-dish supper that’s brimming with the tastes of summer.
Prep: 1 minute • Cook: 14 minutes
13/4 cups uncooked multigrain penne (tube-shaped pasta)
1 tablespoon extra-virgin olive oil
2 cups halved grape tomatoes
2 garlic cloves, minced
1 cup chopped bottled roasted red bell peppers
1/2 (15-ounce) can navy beans, rinsed and drained
3 cups fresh baby spinach
1/4 cup torn basil leaves
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 cup (1 ounce) grated fresh Parmesan cheese
1. Cook pasta according to package directions, omitting salt and fat.
2. While pasta cooks, heat oil in a large nonstick skillet over medium-high heat. Add tomatoes; cook 3 minutes or until skins begin to wrinkle and burst. Add garlic; cook 1 minute, stirring constantly. Add bell pepper, beans, and spinach; cook 3 minutes or until spinach is slightly wilted. Stir in basil, vinegar, salt, and pasta. Cook 2 minutes or until thoroughly heated. Sprinkle evenly with cheese. Yield: 4 servings (serving size: 11/2 cups pasta and 1 tablespoon cheese).
CALORIES 269 (25% from fat); FAT 7g (sat 1.6g, mono 2.5g, poly 1.8g); PROTEIN 12.3g; CARB 45.5g; FIBER 8.3g; CHOL 5mg; IRON 2.9mg; SODIUM 647mg; CALC 161mg
Grape tomatoes These tiny tomatoes have an elliptical shape, similar to a grape. They have a more intense sweetness than cherry tomatoes, balanced by a subtle acidity. For the best flavor, look for grape tomatoes that are no larger than an inch in diameter. If they’re larger, they’ll have a higher water content and a diluted taste.
Ravioli with Sun-Dried Tomato Cream Sauce
Use pasta that steams in the microwave to avoid the step of bringing a large pot of water to a boil before cooking.
Prep: 4 minutes • Cook: 8 minutes
1 (18-ounce) package frozen steam-n-eat small cheese ravioli (such as Rosetto)
2 teaspoons olive oil
1 (8-ounce) package baby portobello mushrooms, quartered
1/2 cup coarsely chopped onion
1/2 teaspoon all-purpose flour
1/2 cup plus 2 tablespoons half-and-half
2 tablespoons sun-dried tomato pesto (such as Classico)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup (1 ounce) shaved fresh Asiago cheese
Basil leaves (optional)
1. Cook ravioli in microwave according to package directions.
2. While ravioli cooks, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and onion; sauté 3 to 4 minutes or until richly browned. Combine flour and next 4 ingredients in a small bowl, stirring until smooth. Add to pan, stirring well. Cook over medium-low heat 2 minutes or until mixture thickens slightly.
3. Divide cooked ravioli evenly among 4 shallow bowls or plates; spoon mushroom mixture evenly over ravioli. Sprinkle cheese evenly over each serving; garnish with basil, if desired. Yield: 4 servings (serving size: 13 ravioli, about 1/2 cup mushroom sauce, and 1 tablespoon cheese).
CALORIES 306 (26% from fat); FAT 9g (sat 3.8g, mono 2.3g, poly 0.5g); PROTEIN 13.8g; CARB 41.5g; FIBER 3.1g; CHOL 21mg; IRON 2.9mg; SODIUM 583mg; CALC 199mg
serve with
Sautéed Zucchini Spears
Prep: 3 minutes • Cook: 6 minutes
3 medium zucchini (about 1 pound)
11/2 teaspoons olive oil
1/2 cup coarsely chopped onion
1/4 teaspoon salt
1/8 teaspoon black pepper
1. Cut zucchini in half lengthwise; cut each half crosswise into 2 pieces. Cut each zucchini piece into 3 spears.
2. Heat oil in a large nonstick skillet over medium-high heat; add zucchini and onion. Sauté 5 to 6 minutes or until vegetables are lightly browned. Sprinkle with salt and pepper; toss well. Yield: 4 servings (serving size: about 3/4 cup).
CALORIES 47 (38% from fat); FAT 2g (sat 0.3g, mono 1.3g, poly 0.4g); PROTEIN 2g; CARB 6.8g; FIBER 2g; CHOL 0mg; IRON 0.6mg; SODIUM 161mg; CALC 27mg
Rosemary and White Bean Pasta
Rinse the canned beans and warm them in the process by draining the pasta over the beans. Start boiling the water for the pasta, and then prepare the rest of the ingredients for this menu.
Prep: 10 minutes • Cook: 14 minutes
13/4 cups uncooked multigrain rotini (corkscrew pasta)
1 cup halved grape tomatoes
12 pimiento-stu.ed olives, chopped
3 tablespoons pine nuts, toasted
1 teaspoon chopped fresh rosemary
1 garlic clove, minced
1/4 teaspoon salt, divided
1 (15.5-ounce) can navy beans, undrained
1 cup packed baby spinach, coarsely chopped
1/3 cup (1.3 ounces) reduced-fat feta cheese
2 teaspoons extra-virgin olive oil
1. Cook pasta according to package directions, omitting salt and fat.
2. While pasta cooks, combine tomatoes, next 4 ingredients, and 1/8 teaspoon salt in a small bowl; set aside.
3. Place beans in a colander; add cooked pasta. Drain. Combine pasta, beans, tomato mixture, spinach, cheese, oil, and remaining 1/8 teaspoon salt in a large bowl; toss well. Yield: 4 servings (serving size: about 11/4 cups).
CALORIES 306 (39% from fat); FAT 13g (sat 2g, mono 5.2g, poly 3.4g); PROTEIN 13.4g; CARB 36.5g; FIBER 8.5g; CHOL 3mg; IRON 3.6mg; SODIUM 829mg; CALC 94mg
serve with
Lemon-Balsamic Broccoli
Prep: 3 minutes • Cook: 3 minutes
1 (12-ounce) package fresh broccoli florets
1 tablespoon butter
1 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1 teaspoon balsamic vinegar
1/4 teaspoon salt
1. Cook broccoli according to package directions; keep warm.
2. Combine butter and remaining ingredients in a small microwave-safe bowl. Microwave at HIGH 30 seconds or until butter melts. Pour butter mixture over broccoli; toss gently to coat. Yield: 4 servings (serving size: 1 cup).
CALORIES 51 (53% from fat); FAT 3g (sat 1.8g, mono 0.8g, poly 0.3g); PROTEIN 2.6g; CARB 4.9g; FIBER 2.5g; CHOL 8mg; IRON 0.8mg; SODIUM 189mg; CALC 43mg
Vietnamese Noodle-Vegetable Toss
Vietnamese cuisine is truly light Asian food. Rice noodles make this a hearty dish without leaving you feeling overly full.
Prep: 7 minutes • Cook: 5 minutes • Other: 3 minutes
6 cups water
6 ounces uncooked linguine-style rice noodles (such as Thai Kitchen)
1 tablespoon sugar
2 tablespoons water
1 tablespoon fish sauce
1 tablespoon fresh lime juice
2 cups packaged tricolor slaw mix
1 cup grated English cucumber
1 cup fresh bean sprouts
1 cup fresh cilantro leaves
1/2 cup chopped unsalted, dry-roasted peanuts
1. Bring 6 cups water to a boil in a large saucepan. Remove from heat; add rice noodles. Let soak 3 minutes or until tender. Drain.
2. While noodles soak, combine sugar and next 3 ingredients in a small bowl, stirring well with a whisk.
3. Combine noodles, slaw mix, and next 3 ingredients in a large bowl. Toss with sugar mixture. Sprinkle with peanuts. Serve immediately. Yield: 3 servings (serving size: 11/3 cups).
CALORIES 388 (28% from fat); FAT 12g (sat 1.7g, mono 6g, poly 3.9g); PROTEIN 10.7g; CARB 61g; FIBER 3.8g; CHOL 0mg; IRON 2mg; SODIUM 397mg; CALC 49mg
English cucumbers English, or seedless, cucumbers are usually twice the size of regular cucumbers and contain fewer seeds and less water. They’re also usually milder in flavor than regular cucumbers.