Walnut-Lentil burgers

start to finish 1 hour

1. In a 12-inch skillet heat 1 Tbsp. of the oil over medium heat. Add mushrooms; cook and stir 6 minutes or until tender and liquid is evaporated.

2. In a food processor combine mushrooms, 1 cup of the lentils, ½ cup of the walnut pieces, the herbes de Provence, ½ tsp. salt, and ½ tsp. black pepper. Cover; pulse until nearly smooth. In a large bowl combine egg and bread crumbs; stir in mushroom mixture and remaining 1 cup lentils. Shape into four ½-inch-thick patties. Coat with remaining ½ cup walnuts, pressing to adhere.

3. In same skillet heat remaining 2 Tbsp. oil over medium heat. Add patties; cook about 6 minutes or until heated through, turning once. If desired, serve burgers in buns with toppings.

Makes 4 servings (1 patty each).

each serving 448 cal., 32 g fat (4 g sat. fat), 47 mg chol., 425 mg sodium, 31 g carb., 6 g fiber, 3 g sugars, 15 g pro.

LENTILS

The many varieties and colors of lentils (Beans & Legumes) are easy to find in supermarkets, but brown lentils work especially well in this recipe. They maintain some of their shape when cooked; red and yellow lentils cook faster and break down more. French lentils have a stronger flavor and firmer texture that are best in salads.

FIERY QUINOA PATTIES

COOKED QUINOA can be made up to 3 days ahead and chilled. In a 1- or 1½-qt. saucepan combine ¾ cup reduced-sodium chicken broth and ¼ cup rinsed and drained quinoa. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until quinoa is tender.

Fiery Quinoa patties

start to finish 35 minutes

1. In a food processor combine carrot, broccoli slaw, and ¼ cup of the green onions. Cover; pulse until finely chopped.

2. Remove 1 tsp. zest and squeeze 2 Tbsp. juice from lime. In a bowl whisk together lime juice and next four ingredients (through cayenne pepper). Add carrot mixture, quinoa, beans, and bread crumbs; mix well. Using damp hands, shape into eight ¾-inch-thick patties.

3. In a 10-inch nonstick skillet heat 1 Tbsp. of the oil over medium heat. Add four patties; cook 6 to 8 minutes or until golden and heated through, turning once. Remove from skillet. Repeat with remaining oil and patties.

4. In a bowl combine remaining green onions, lime zest, peanuts, and cilantro. Serve patties with peanut mixture, lettuce, and lime wedges.

Makes 4 servings (2 patties each).

each serving 326 cal., 15 g fat (2 g sat. fat), 93 mg chol., 751 mg sodium, 35 g carb., 6 g fiber, 4 g sugars, 14 g pro.

veggie-full burgers

Pass on the red meat for one of these vegetarian burger ideas.

fresh spinach grilled portobello mushroom red onion slices Dijon mustard

roasted red and yellow peppers thick slices of cheese such as Brie, Monterey Jack, cheddar, or Fontina

Fresh arugulA

butterhead lettuce fried avocado (dip slices into beaten egg and panko; fry in ½ inch hot oil until crisp) yellow tomato slices Fried egg

Greek yogurt with chopped parsley and capers Cajun-seasoned sautéed cauliflower steaks lettuce leaves

FROZEN SPINACH releases a lot of liquid when thawed. After draining it in a sieve, use your hands to give the spinach a good squeeze before chopping.

Greek Spinach Burgers

start to finish 30 minutes

  • 2 Tbsp. olive oil
  • 1 clove garlic, minced
  • 1 tsp. dried oregano, crushed
  • 1 tsp. dried dill (optional)
  • ¼ tsp. black pepper
  • 1 cup herb stuffing mix or toasted bread cubes (tip)
  • 2 eggs, lightly beaten
  • 1 10-oz. pkg. frozen spinach, thawed, drained, and chopped
  • ½ cup crumbled feta cheese (2 oz.)
  • 4 whole wheat hamburger buns or rolls, split and toasted

1. In a large bowl combine first five ingredients (through pepper). Add stuffing mix, stirring to coat. Stir in eggs, spinach, and feta cheese. Shape into four ½-inch-thick patties.

2. Heat a griddle or 10-inch nonstick skillet over medium heat. Add patties; cook 10 to 12 minutes or until browned and heated, turning once. Serve in buns.

Makes 4 sandwiches.

each sandwich 311 cal., 15 g fat (5 g sat. fat), 110 mg chol., 673 mg sodium, 29 g carb., 8 g fiber, 4 g sugars, 13 g pro.

change it up

Customize your burger by topping it with crumbled feta, thinly sliced cucumber or red onion, plain Greek yogurt, and/or roasted red peppers.

Fried Rice

start to finish 30 minutes

  • 2 eggs, lightly beaten
  • 1 tsp. soy sauce
  • 1 tsp. toasted sesame oil or vegetable oil
  • 1 small clove garlic, minced
  • 1 Tbsp. vegetable oil
  • ½ cup thinly bias-sliced celery
  • ¾ cup sliced fresh mushrooms
  • 2 cups chilled cooked white rice or one 8.8-oz. pouch cooked white rice
  • ½ cup packaged fresh julienned carrot
  • ½ cup frozen peas
  • 2 Tbsp. soy sauce
  • ¼ cup sliced green onions

1. In a small bowl combine eggs and the 1 tsp. soy sauce.

2. In a wok or 10-inch skillet heat sesame oil over medium heat. Add garlic; cook and stir 30 seconds. Add egg mixture and cook, without stirring, until set. Turn egg and cook just until set. Turn egg out onto a cutting board, roll it up, and cut into thin slices.

3. Pour vegetable oil into wok (add more oil as needed during cooking). Heat over medium-high heat. Add celery; cook and stir 1 minute. Add mushrooms; cook and stir 1 minute or until crisp-tender.

4. Add rice, carrot, peas, and the 2 Tbsp. soy sauce to wok. Cook and stir 4 to 6 minutes or until heated through. Add sliced eggs and green onions; cook and stir 1 minute more or until heated through.

Makes 3 servings (1 cup each).

each serving 284 cal., 10 g fat (2 g sat. fat), 124 mg chol., 874 mg sodium, 38 g carb., 3 g fiber, 3 g sugars, 11 g pro.

FRIED RICE

TOASTED SESAME OIL has a strong, nutty fragrance and flavor—a little goes a long way. Keep yours chilled in the fridge to keep it from getting old and tasting rancid.

bump up the protein

Stir in 8 oz. extra-firm tofu, cut into ¾-inch cubes, or 1 cup thawed frozen edamame when adding the rice.

chilled rice

Cold is key! When you chill the rice before stir-frying, the starch in each grain has firmed up and separates more easily than warm rice.

QUINOA CAPRESE CASSEROLE

Quinoa Caprese Casserole

hands-on time 35 minutes

bake 30 minutes at 350°F

  • Nonstick cooking spray
  • 2 cups water
  • 1 cup quinoa, rinsed and drained
  • 1½ cups marinara sauce
  • 2 Tbsp. tomato paste
  • ⅔ cup finely shredded Parmesan cheese
  • ⅓ cup heavy cream
  • ½ tsp. crushed red pepper
  • 1½ cups grape tomatoes, halved
  • 1 cup shredded mozzarella cheese (4 oz.)
  • ¾ cup thinly sliced fresh basil
  • 6 oz. fresh mozzarella, cut into ½-inch cubes

1. Preheat oven to 350°F. Lightly coat a 2-qt. baking dish with cooking spray. In a 2-qt. saucepan combine the water, quinoa, and ½ tsp. salt. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until water is absorbed. Remove from heat. Let stand 5 minutes; fluff.

2. Meanwhile, in a 3- to 4-qt. saucepan combine marinara sauce and tomato paste. Cook and stir over low heat until smooth. Stir in Parmesan, cream, crushed red pepper, and ¼ tsp. black pepper. Bring to boiling; remove from heat. Stir in cooked quinoa. Fold in ¾ cup tomatoes, the shredded mozzarella cheese, and ¼ cup basil. Spread mixture into prepared baking dish. Top with mozzarella cubes.

3. Bake 30 minutes or until heated through. Top with remaining ¾ cup tomatoes and ½ cup basil and, if desired, sprinkle with additional crushed red pepper.

Makes 5 servings (1 cup each).

each serving 433 cal., 23 g fat (13 g sat. fat), 70 mg chol., 1,040 mg sodium, 33 g carb., 5 g fiber, 7 g sugars, 23 g pro.

MEDITERRANEAN FRIED QUINOA

Mediterranean Fried Quinoa

start to finish 30 minutes

  • 2 cups reduced-sodium chicken broth
  • 1 cup red quinoa, rinsed and drained
  • 1 Tbsp. olive oil
  • 3 cups ½-inch pieces eggplant
  • ¾ cup coarsely chopped onion
  • 2 cloves garlic, minced
  • ½ tsp. coarse-ground black pepper
  • 1 cup grape tomatoes
  • 4 cups fresh baby spinach
  • ¼ cup pitted Kalamata olives, halved
  • 1 Tbsp. chopped fresh oregano
  • ¼ cup crumbled feta cheese (1 oz.)

1. In a 2-qt. saucepan bring broth to boiling; stir in quinoa. Return to boiling; reduce heat. Simmer, covered, 15 minutes or until quinoa is tender; drain; Return quinoa to saucepan. Cook and stir over low heat to dry out any moisture.

2. In a 12-inch wok or skillet heat oil over medium-high heat. Add quinoa; cook and stir 2 to 4 minutes or until quinoa starts to brown. Add eggplant, onion, garlic, and pepper; cook and stir 3 minutes. Add tomatoes; cook 2 minutes or until tomatoes start to burst. Remove from heat. Add spinach, olives, and oregano; toss to combine. Sprinkle with feta and serve with lemon wedges.

Makes 4 servings (1½  cups each).

each serving 291 cal., 10 g fat (2 g sat. fat), 8 mg chol., 593 mg sodium, 41 g carb., 8 g fiber, 6 g sugars, 11 g pro.

going with the grain

If you’re out of the specific grain called for in a recipe, swap for something else. For this one, try couscous or brown rice in place of farro.

FARRO is an ancient grain with a toothsome texture and nutty flavor (Grains). You can find whole grain, semipearled, and pearled varieties.

Creamy Farro Portobellos

start to finish 40 minutes

  • 3 cups vegetable broth
  • 1 cup uncooked farro
  • 6 5-inch fresh portobello mushrooms, stems and gills removed
  • Nonstick cooking spray
  • 2 cups coarsely chopped fresh Swiss chard leaves
  • ¼ cup chopped dried tomatoes (not oil-packed)
  • 2 tsp. chopped fresh thyme or ½ tsp. dried thyme, crushed
  • 4 oz. soft goat cheese (chèvre), cut up
  • ¼ cup shredded Parmesan cheese (1 oz.)
  • ¼ cup sliced green onions

1. For filling, in a 2-qt. saucepan bring broth to boiling; stir in farro. Return to boiling; reduce heat. Simmer, covered, 15 minutes.

2. Meanwhile, lightly coat both sides of mushrooms with cooking spray. Preheat a grill pan over medium heat. Working in batches, cook mushrooms 8 to 10 minutes or until tender, turning once.

3. Stir Swiss chard, dried tomatoes, and thyme into farro. Cook, covered, 5 to 10 minutes more or until farro is tender. Remove from heat. Stir in goat cheese.

4. To serve, place mushrooms, stemmed sides up, on a platter. Spoon farro mixture into mushrooms. Sprinkle with cheese, green onions, and black pepper.

Makes 6 servings (1 stuffed mushroom each).

each serving 227 cal., 6 g fat (3 g sat. fat), 11 mg chol., 605 mg sodium, 31 g carb., 4 g fiber, 6 g sugars, 13 g pro.

Black Bean and Salsa Portobellos Prepare as directed, except for filling, in a 2-qt. saucepan combine one 15-oz. can black beans, rinsed and drained; 1 cup salsa; 1 fresh jalapeño, seeded and chopped, (tip); and salt and black pepper to taste. Heat through. Spoon into mushrooms. Top with ½ cup crumbled queso fresco, fresh cilantro, and cayenne pepper. Serve with lime wedges.

risotto Portobellos Prepare as directed, except for filling, in a 10-inch skillet heat 2 Tbsp. oil over medium heat. Add ¼ cup chopped shallots; cook 2 minutes. Add 8 oz. asparagus, trimmed and cut into ½-inch pieces; cook and stir 3 minutes. Stir in ½ cup dry white wine; season with salt and pepper. Stir in ½ cup uncooked Arborio rice and ½ cup water; bring to boiling. Reduce heat; cook and stir until liquid is absorbed. Continue adding ½ cup water at a time, stirring after each until water is absorbed (use 2 cups water total; cook 30 minutes or until rice is tender). Stir in ½ cup grated Parmesan cheese and 2 tsp. lemon zest. Spoon into mushrooms; top with snipped fresh tarragon.

CHICKPEA AND FREEKEH SALAD

FREEKEH is a whole grain wheat (Grains) that has been harvested for centuries (a true “ancient” grain) but has recently gained popularity. The grains go through a process of fire-roasting and sun-drying, which creates smoky, nutty flavors.

Chickpea and Freekeh Salad

start to finish 40 minutes

  • 2¾ cups water
  • ½ cup uncooked freekeh
  • 1 15- to 16-oz. can garbanzo beans (chickpeas), rinsed and drained
  • 1 avocado, halved, seeded, peeled, and cubed
  • 3 oz. feta cheese, cubed
  • ¼ cup chopped drained roasted red pepper
  • ½ cup chopped fresh mint
  • ½ cup chopped fresh Italian parsley
  • 1 clove garlic, minced
  • 1 Tbsp. olive oil

1. In a 2-qt. saucepan bring the water to boiling; stir in freekeh. Return to boiling; reduce heat. Cook, covered, 20 minutes or until freekeh is tender and most of the liquid is absorbed. Drain any excess liquid. Rinse under cold water to cool quickly; drain again.

2. Meanwhile, in a large bowl combine next seven ingredients (through garlic). Drizzle with oil; toss.

3. Stir freekeh into bean mixture. Season to taste with salt and black pepper. If desired, top with sliced pickled pepperoncini peppers and cherry tomatoes.

Makes 4 servings (1¼ cups each).

each serving 318 cal., 15 g fat (5 g sat. fat), 19 mg chol., 370 mg sodium, 36 g carb., 11 g fiber, 4 g sugars, 12 g pro.

GRAINS 1. Basmati rice 2. Jasmine rice 3. Arborio rice 4. Brown rice 5. White long grain rice 6. Instant rice 7. Wild rice 8. Red rice 9. Black rice 10. Jade pearl rice 11. Quick barley 12. Pearl barley 13. Barley (hull-less) 14. Buckwheat groats 15. Bulgur 16. Wheat berries 17. Wheat bran 18. Wheat germ 19. Amaranth 20. Farro 21. Freekeh 22. Spelt 23. Teff 24. Millet 25. Sorghum 26. Kamut 27. Groat oats 28. Steel-cut oats 29. Old-fashioned oats 30. Quick-cooking rolled oats 31. Hemp-seed hearts 32. Polenta 33. Hominy grits 34. White quinoa 35. Tricolor quinoa 36. Chia seeds

BROWN OR GREEN LENTILS can be used in place of the red or yellow lentils. Simply increase the cooking time to 25 minutes.

Vegetable Dal

start to finish 30 minutes

  • 1 tsp. cumin seeds
  • 1 tsp. mustard seeds
  • ¼ tsp. fennel seeds
  • ¼ tsp. black pepper
  • 3 cups water
  • 1 cup red or yellow lentils, rinsed and drained
  • 2 bay leaves
  • ½ cup chopped onion
  • 2 Tbsp. olive oil
  • 1 fresh jalapeño chile pepper, seeded and finely chopped (tip)
  • 1 Tbsp. grated fresh ginger
  • 2 cloves garlic, minced
  • 1 15-oz. can crushed tomatoes
  • 1 tsp. garam masala
  • ½ tsp. salt

1. In a 6-inch skillet toast cumin, mustard, and fennel seeds and black pepper 30 seconds over medium heat or just until fragrant. Transfer to a bowl; cool. Finely grind in a spice grinder.

2. In a 2-qt. saucepan bring the water to boiling. Stir in lentils and bay leaves. Return to boiling; reduce heat. Simmer, covered, 12 minutes for red lentils, 20 to 25 minutes for yellow lentils, or until very soft. Remove; discard bay leaves.

3. Meanwhile, in a 3-qt. saucepan cook and stir onion in hot oil over medium-high heat 5 minutes. Add jalapeño, ginger, and garlic; cook and stir 3 minutes. Stir in tomatoes and cumin mixture. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes, stirring occasionally.

4. Stir lentils, garam masala, and salt into tomato mixture. If desired, serve with cooked rice and/or naan; top with plain yogurt, fresh cilantro, and additional jalapeños.

Makes 4 servings (1¼  cups each).

each serving 590 cal., 13 g fat (2 g sat. fat), 5 mg chol., 998 mg sodium, 88 g carb., 19 g fiber, 10 g sugars, 31 g pro.

BEANS & LEGUMES 1. Black beans 2. Red beans 3. Kidney beans 4. Pinto beans 5. Pink beans 6. Cranberry beans 7. Cannellini (white kidney) beans 8. Navy beans 9. Great Northern beans 10. Gigante beans 11. Fava beans 12. Mayocoba beans 13. Baby lima beans 14. Christmas lima beans 15. Large lima (butter) beans 16. Black-eyed peas 17. Garbanzo beans (chickpeas) 18. Soybeans 19. Split green peas 20. Split yellow peas 21. French lentils 22. Black lentils 23. Brown lentils 24. Red lentils

customize it

Pick the ingredients to create a recipe that’s all your own.

what’s a buddha bowl? it’s a vegetarian or vegan one-bowl dish packed with nutritious veggies, beans, nuts, and grains.

Buddha Bowl

start to finish 30  minutes

  • ½ cup COOKED GRAIN
  • ½ cup ROASTED VEGETABLE
  • ½ cup RAW VEGETABLE
  • ⅓ cup PROTEIN
  • 2 Tbsp. CRUNCHY TOPPING
  • ¼ cup DRESSING

1. In a bowl arrange COOKED GRAIN, ROASTED and RAW VEGETABLES, and PROTEIN. Top with the CRUNCHY TOPPING. Serve with DRESSING.

Makes 1 serving.

mix & match ingredients

COOKED GRAIN (cooked according to package directions)

■ Bulgur

■ Farro

■ Kamut

■ Quinoa

ROASTED VEGETABLE (see Roasting Vegetables chart)

■ Butternut squash

■ Broccoli florets

■ Cherry tomatoes

■ Mushrooms

RAW VEGETABLE

■ Sliced avocado or cucumber

■ Shredded carrot

■ Riced cauliflower or small cauliflower florets

■ Leafy greens, such as baby spinach, curly kale, parsley or mint leaves, or arugula

PROTEIN

■ Canned black or red kidney beans

■ Canned garbanzo beans (chickpeas)

■ Cooked edamame or lentils

■ Sautéed, sliced tofu

CRUNCHY TOPPING

■ Shredded carrot or red cabbage, or sliced radishes

■ Toasted spiced chickpeas, fried onion salad topper, or croutons

■ Toasted nuts such as pepitas, walnuts, almonds, pecans, or cashews

DRESSING

■ Basil Pesto (see recipe)

■ Cashew Cream (see recipe)

■ Romesco Sauce (see recipe)

■ Sesame-Ginger Dressing (see recipe)

■ Tahini-Honey Dressing (see recipe)

make it ahead

Burrito bowls can be assembled in airtight containers and stored in the refrigerator up to 3 days. You can tote a bowl to work and eat it chilled or at room temperature (let it stand 30 minutes).

CASHEW CREAM—a thick sauce made from blended cashews—can be doubled and the extra drizzled on basically everything. Use it as a dipper for veggies or sauce for pasta.

cashew cream

In a small bowl combine 1 cup raw cashews and enough boiling water to cover. Let stand, covered, 30 minutes; drain. In a food processor combine cashews; ½ cup water; 2 tsp. cider vinegar; 1 tsp. lime juice; 1 small clove garlic, minced; and ⅛ tsp. salt. Cover; process until smooth, adding water as needed to reach desired consistency.

Sweet Potato Burrito Bowls

hands-on time 10 minutes

cook 45 minutes

roast 30 minutes at 425°F

  • 1½ cups no-salt-added vegetable stock or water
  • ⅔ cup uncooked regular brown rice
  • ¼ cup chopped fresh cilantro
  • 2 Tbsp. sliced green onion
  • 3 cups ¾-inch cubes peeled sweet potatoes
  • 1 cup coarsely chopped red sweet pepper
  • 1 Tbsp. olive oil
  • 1 tsp. chili powder
  • ¼ tsp. salt
  • 1 15- to 16-oz. can pinto beans, rinsed and drained
  • ¼ cup salsa
  • ¼ cup Cashew Cream or sour cream
  • Toppings such as toasted pepitas, chopped avocado, salsa, crumbled queso fresco, and/or additional cilantro, green onions, or chili powder (optional)

1. Preheat oven to 425°F. In a 2-qt. saucepan bring stock to boiling. Stir in rice. Return to boiling; reduce heat. Simmer, covered, 45 minutes or until rice is tender and broth is absorbed. Fluff rice with fork; stir in cilantro and green onion.

2. Meanwhile, line a 15×10-inch baking pan with foil. In prepared pan combine next five ingredients (through salt); toss to coat. Roast 30 minutes or until light brown and tender, stirring once. In a bowl stir together beans and salsa.

3. Divide rice among bowls. Top with sweet potato mixture and bean mixture; drizzle with Cashew Cream. If desired, sprinkle with toppings and serve with lime wedges.

Makes 4 servings (1½  cups each).

each serving 369 cal., 7 g fat (1 g sat. fat), 0 mg chol., 764 mg sodium, 66 g carb., 11 g fiber, 9 g sugars, 10 g pro.

Cheesy Italian Baked Beans

hands-on time 20 minutes

bake 15 minutes at 400°F

  • 2 Tbsp. olive oil
  • ½ cup coarsely chopped yellow onion
  • 3 cloves garlic, sliced
  • ⅛ tsp. salt
  • 1 28-oz. can fire-roasted crushed tomatoes
  • ¼ cup fresh rosemary leaves, coarsely chopped
  • 3 15- to 16-oz. cans cannellini (white kidney) beans, rinsed and drained
  • ¾ cup shredded Parmesan cheese(3 oz.)
  • Coarse salt
  • Crushed red pepper
  • Freshly ground black pepper
  • ½ cup shredded Fontina cheese

1. Preheat oven to 400°F. In a 10-inch skillet heat oil over medium-high heat. Add onion, garlic, and ⅛ tsp. salt; cook and stir 5 minutes or until onion is tender. Stir in tomatoes and rosemary. Bring to boiling; reduce heat. Boil gently, uncovered, 5 minutes or until slightly thickened.

2. Stir in beans and half of the Parmesan. Season to taste with salt, crushed red pepper, and black pepper. Transfer mixture to a 2-qt. rectangular baking dish. Top with Fontina and remaining Parmesan.

3. Bake 15 to 20 minutes or until edges begin to brown. If desired, sprinkle with additional rosemary.

Makes 6 servings (1 cup each).

each serving 329 cal., 10 g fat (4 g sat. fat), 18 mg chol., 899 mg sodium, 41 g carb., 12 g fiber, 7 g sugars, 18 g pro.

Cheesy Taco-Stuffed Peppers

hands-on time 15 minutes

bake 30 minutes at 425°F

  • 3 red and/or green sweet peppers, halved lengthwise and seeded
  • 1 8.8-oz. pouch cooked white or whole grain brown rice
  • 1 cup canned black beans, rinsed and drained
  • ½ cup sliced green onions
  • ½ cup seeded and chopped roma tomatoes
  • ½ cup frozen corn
  • ¼ cup chopped fresh cilantro
  • 1 Tbsp. taco seasoning mix
  • 1¼ cups shredded Mexican cheese blend (5 oz.)
  • 2 tsp. hot pepper sauce (optional)

1. Preheat oven to 425°F. Place pepper halves, cut sides down, in a 15×10-inch baking pan. Bake 10 minutes.

2. Meanwhile, in a medium bowl combine next seven ingredients (through seasoning mix). Stir in ½ cup of the cheese and, if desired, hot sauce.

3. Turn over pepper halves. Fill with rice mixture. Cover loosely with foil and bake 25 minutes; remove foil. Sprinkle peppers with remaining ¾ cup cheese. Bake 5 minutes more or until cheese is melted. If desired, serve with additional green onions, tomatoes, cilantro, and hot sauce.

Makes 6 servings (1 stuffed pepper half each).

each serving 217 cal., 8 g fat (4 g sat. fat), 22 mg chol., 342 mg sodium, 26 g carb., 4 g fiber, 4 g sugars, 10 g pro.

CHEESY TACOSTUFFED PEPPERS

CANNED BEANS need to be drained and rinsed well under running water. This washes off the salt and starch found in the canned water that can affect the flavor and texture of the finished dish.

Edamame and Corn Enchiladas

hands-on time 20 minutes

bake 35 minutes at 350°F

  • Nonstick cooking spray
  • 1 cup frozen edamame, thawed
  • 1 cup frozen whole kernel corn, thawed
  • 2 tsp. fajita seasoning mix
  • 2 cups shredded Monterey Jack cheese (8 oz.)
  • 10 7- to 8-inch whole wheat flour tortillas
  • 1 15-oz. can tomato sauce
  • 1 14.5-oz. can fire-roasted or regular diced tomatoes, undrained
  • 1½ to 2 tsp. chili powder
  • Chopped fresh cilantro

1. Preheat oven to 350°F. Coat a 3-qt. rectangular baking dish with cooking spray. In a medium bowl combine edamame, corn, and fajita seasoning. Stir in 1½ cups of the cheese. Spoon about ⅓ cup of the mixture onto each tortilla; roll up. Place, seam sides down, in prepared dish.

2. In same bowl combine tomato sauce, tomatoes, and chili powder; pour over filled tortillas.

3. Bake, covered, 20 minutes. Bake, uncovered, 15 to 20 minutes more or until heated through, sprinkling with remaining ½ cup cheese the last 5 minutes. Top with cilantro and, if desired, additional chili powder.

Makes 10 servings (1 enchilada each).

each serving 269 cal., 11 g fat (5 g sat. fat), 20 mg chol., 759 mg sodium, 32 g carb., 5 g fiber, 6 g sugars, 13 g pro.

EDAMAME AND CORN ENCHILADAS

change it up

Canned beans are a quick way to change the flavor and texture of the enchiladas: Swap for an equal amount of rinsed and drained black beans or kidney beans in place of the edamame.

Falafel

start to finish 25 minutes

  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained
  • ¼ cup coarsely shredded carrot
  • 2 Tbsp. all-purpose flour
  • 2 Tbsp. chopped fresh parsley
  • 1 Tbsp. olive oil
  • 3 cloves garlic, halved
  • 1 tsp. ground coriander
  • ½ tsp. salt
  • ½ tsp. ground cumin
  • ⅛ tsp. black pepper
  • 2 Tbsp. olive oil
  • ½ cup mayonnaise
  • 1 clove garlic, minced
  • ¼ tsp. cayenne pepper
  • 4 pita bread rounds or tortillas
  • Tzatziki Sauce (optional)

1. In a food processor combine first 10 ingredients (through black pepper). Process until finely chopped and mixture holds together (you should have some visible pieces of beans and carrots remaining).

2. Shape into eight 3-inch patties. In a 10-inch skillet heat 2 Tbsp. oil over medium-high heat. Add patties; cook 4 to 6 minutes or until browned and heated through, turning once.

3. Meanwhile, in a small bowl stir together mayonnaise, minced garlic, and cayenne pepper. Serve patties with mayonnaise mixture and pita bread, mint, spinach, cucumber slices, onion slices, and/or lemon wedges. If desired, swap Tzatziki Sauce for mayonnaise mixture.

Makes 4 servings (2 patties each).

each serving 557 cal., 33 g fat (5 g sat. fat), 12 mg chol., 924 mg sodium, 54 g carb., 6 g fiber, 4 g sugars, 11 g pro.

FALAFEL

Tzatziki sauce

In a bowl combine one 6-oz. carton plain Greek yogurt; 1 cup shredded, seeded cucumber; 1 Tbsp. lemon juice; 1 Tbsp. olive oil; 1 Tbsp. snipped mint, 1 clove garlic, minced; and ¼ tsp. salt.

Lentil Sloppy Joes

hands-on time 15 minutes

slow cook 8 to 10 hours (low) or 4 to 5 hours (high)

  • 3 cups water
  • 2 cups brown lentils, rinsed and drained
  • 1¼ cups chopped green sweet pepper
  • 1 cup shredded carrots
  • ¾ cup chopped onion
  • 1 cup reduced-sodium hot-style vegetable juice
  • ¼ cup no-salt-added tomato paste
  • 1 4-oz. can diced green chile peppers, undrained
  • 1 Tbsp. reduced-sodium Worcestershire sauce
  • 2 tsp. chili powder
  • 1 tsp. cider vinegar
  • 2 cloves garlic, minced
  • ½ cup ketchup
  • 2 Tbsp. packed brown sugar
  • 16 whole wheat hamburger buns, split and toasted (tip)

1. In a 3½- or 4-qt. slow cooker combine first 12 ingredients (through garlic). Cover; cook on low 8 to 10 hours or high 4 to 5 hours.

2. Before serving, stir in ketchup and brown sugar. Serve lentil mixture on toasted buns and, if desired, top with red onion slices and additional shredded carrots.

Makes 16 sandwiches.

each sandwich 278 cal., 3 g fat (1 g sat. fat), 0 mg chol., 465 mg sodium, 54 g carb., 11 g fiber, 9 g sugars, 14 g pro.

LENTIL SLOPPY JOES

Chickpea Alfredo with Veggies

start to finish 45 minutes

  • ⅓ cup unsalted raw cashews
  • 12 oz. dried whole grain or brown rice fettuccine
  • 1 cup chopped fresh asparagus
  • 2 cups lightly packed fresh spinach or arugula
  • ½ cup frozen peas, thawed
  • 1¼ cups water
  • ¼ cup chickpea (garbanzo bean) flour or all-purpose flour
  • 1 Tbsp. lemon juice
  • 2 tsp. olive oil
  • 2 cloves garlic, minced
  • ½ tsp. kosher salt
  • ½ tsp. black pepper
  • 2 Tbsp. chopped fresh basil and/or parsley (optional)
  • Shaved Parmesan cheese (optional)

1. In a small bowl combine cashews and enough boiling water to cover. Let stand, covered, 30 minutes; drain. Rinse and drain again.

2. Meanwhile, cook pasta according to package directions, adding asparagus the last 3 minutes and spinach and peas the last 1 minute; drain.

3. In a 1- or 1½ qt. saucepan whisk together the water and flour until smooth (mixture may be a bit foamy). Cook and stir over medium heat just until bubbly.

4. For sauce, in a blender combine soaked cashews, flour mixture, and next five ingredients (through pepper). Cover and pulse several times. Blend 5 minutes or until smooth. If desired, stir in basil and/or parsley.

5. Transfer pasta mixture to a dish. Drizzle pasta with sauce; toss to coat. Sprinkle with additional pepper and, if desired, cheese.

Makes 6 servings (1 cup each).

each serving 290 cal., 7 g fat (1 g sat. fat), 0 mg chol., 190 mg sodium, 49 g carb., 8 g fiber, 4 g sugars, 11 g pro.

CHICKPEA ALFREDO WITH VEGGIES

Tempeh-Walnut Tacos

start to finish 30 minutes

  • Nonstick cooking spray
  • 1 medium fresh poblano chile pepper, seeded and chopped (tip)
  • ½ cup chopped onion
  • 1 8-oz. pkg. tempeh (fermented soybean cake), crumbled (info, Tempeh)
  • 2 tsp. Mexican seasoning blend
  • 2 cloves garlic, minced
  • ¼ tsp. salt
  • ¼ cup chopped walnuts, toasted
  • 8 6-inch corn tortillas, warmed
  • Guacamole (see recipe)
  • Shredded lettuce, cilantro, and/or crumbled Cotija cheese

1. Coat a 10-inch nonstick skillet with cooking spray; heat over medium heat. Add poblano pepper and onion; cook 3 to 5 minutes or until crisp-tender, stirring occasionally. Add tempeh, Mexican seasoning blend, garlic, and salt. Cook 6 to 8 minutes or until heated through and tempeh is lightly browned, stirring occasionally. Remove from heat; stir in walnuts.

2. Spread tortillas with Guacamole; top with tempeh mixture and toppings.

Makes 4 servings (2 tacos each).

each serving 429 cal., 21 g fat (5 g sat. fat), 15 mg chol., 668 mg sodium, 41 g carb., 9 g fiber, 6 g sugars, 20 g pro.

TEMPEH-WALNUT TACOS

Cotija Cheese

This firm, salty cheese originated in Mexico. The aged version is known as “queso añejo.” If you can’t find either, swap in any Mexican-style cheese blend.

Dinner’s on

For a quick side, microwave one or two 8-oz. pouches of white or brown ready-to-eat rice. You can also serve with hot cooked rice noodles or other Asian noodles (p.230).

wok this way

The wok’s sloping extra-high sides are perfect for keeping large quantities of veggies contained while you toss and stir. Stove-top models are made from a variety of metals—we prefer those made from cast iron or carbon steel because they conduct heat well. In a pinch, a large skillet with sloped sides will work.

THAI BASIL is spicier than most sweet basil. If using sweet basil (or you just like a spicier stir-fry), stir in some chili paste (such as sambal oelek) or crushed red pepper to kick up the heat.

Caramelized Tofu and Thai Basil Stir-Fry

start to finish 40 minutes

  • 1 16-oz. pkg. water-packed extra-firm refrigerated tofu
  • 2 Tbsp. vegetable oil
  • 5 Tbsp. water
  • 4 Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. packed brown sugar
  • 3 Tbsp. rice wine vinegar
  • 1 Tbsp. cornstarch
  • 1 medium red onion, halved crosswise and cut into thin wedges
  • 2 cups red and/or orange sweet pepper strips
  • 1½ cups thinly sliced, stemmed fresh shiitake mushrooms
  • ¼ cup thinly sliced fresh Thai basil or sweet basil leaves
  • Sriracha sauce (optional)

1. Drain tofu; pat dry. Cut tofu into bite-size cubes. In a large wok or 12-inch nonstick skillet heat 1 Tbsp. of the oil over medium-high heat. Add tofu; cook 15 minutes or until crisp and golden, stirring occasionally.

2. In a small bowl combine 2 Tbsp. of the water, 1 Tbsp. of the soy sauce, and the brown sugar. Pour over tofu; cook over medium heat until tofu is coated and liquid is syrupy, gently stirring frequently. Remove from skillet.

3. Meanwhile, for sauce, in a bowl combine remaining 3 Tbsp. water and 3 Tbsp. soy sauce, the vinegar, and cornstarch.

4. Add remaining 1 Tbsp. oil to skillet. Add red onion; cook and stir 1 minute. Add sweet peppers; cook and stir 2 to 3 minutes. Add mushrooms; cook and stir 2 minutes more or until onion and peppers are crisp-tender. Make a well in center for sauce.

5. Stir sauce; add to skillet. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more. Gently stir in tofu and basil. If desired, serve with sriracha sauce and sprinkle with additional basil.

Makes 4 servings (1½ cups each).

each serving 239 cal., 12 g fat (2 g sat. fat), 0 mg chol., 573 mg sodium, 21 g carb., 4 g fiber, 12 g sugars, 13 g pro.

Tofu and Pickled Vegetable Sandwiches

start to finish 45 minutes

  • 3 cups thinly sliced cucumbers, radishes, and/or carrots
  • ¼ cup rice vinegar or cider vinegar
  • 2 Tbsp. very thinly sliced shallot
  • ½ tsp. sugar
  • ¼ tsp. salt
  • 1 16-oz. pkg. water-packed extra-firm refrigerated tofu, drained and cut crosswise into 8 slices
  • ¼ cup mayonnaise
  • 2 tsp. sriracha sauce
  • 1 Tbsp. lime juice
  • 4 hoagie rolls, split and toasted (tip)
  • ½ cup fresh cilantro leaves

1. For pickled vegetables, in a medium bowl combine first five ingredients (through salt). Let stand at least 10 minutes; drain.

2. Meanwhile, press tofu slices between paper towels to squeeze out excess moisture. In a small bowl stir together mayonnaise and sriracha sauce. Thinly spread tofu with half of the mayonnaise mixture.

3. Heat a 12-inch nonstick skillet over medium-high heat. Add tofu, spread sides down; cook 4 to 6 minutes or until golden, turning once. Remove from heat. Drizzle tofu with lime juice.

4. Spread bottoms of rolls with remaining mayonnaise mixture. Fill rolls with tofu, pickled vegetables, and cilantro.

Makes 4 sandwiches.

each sandwich 401 cal., 17 g fat (3 g sat. fat), 6 mg chol., 648 mg sodium, 45 g carb., 4 g fiber, 6 g sugars, 19 g pro.

TOFU AND PICKLED VEGETABLE SANDWICHES

make it a meal

Make your own sweet potato chips. Use a mandoline to thinly slice sweet potatoes over a sheet pan lined with foil. Drizzle with olive oil and sprinkle with kosher salt and black pepper. Roast in a 425°F oven for 20 minutes or until desired doneness, turning chips as necessary.

what is bulgogi? This Korean bbq dish usually is thin strips of grilled, marinated beef served with rice or lettuce leaves. For a vegetarian twist, we used a similar marinade on meatless seitan, then seared it in a skillet.

GOCHUJANG PASTE is a trendy Korean condiment made of chiles, rice, fermented soybeans, and salt. Look for it in the Asian section of the supermarket.

Spicy Seitan Bulgogi

hands-on time 30 minutes

marinate 2 hours

  • 1 lb. seitan (wheat gluten) or tempeh, cut into ½-inch cubes or strips
  • ½ cup chopped pear
  • ¼  cup reduced-sodium soy sauce
  • 2 Tbsp. packed brown sugar
  • 2 Tbsp. sliced green onion
  • 2 Tbsp. water
  • 1 to 2 Tbsp. gochujang paste or sriracha sauce
  • 1 Tbsp. rice vinegar
  • 1 Tbsp. grated fresh ginger
  • 3 cloves garlic, halved
  • 1 tsp. cracked black pepper
  • 1 tsp. toasted sesame oil
  • 2 Tbsp. vegetable oil
  • Hot cooked rice
  • Kimchi (optional)
  • Toasted sesame seeds

1. Place seitan in a resealable plastic bag set in a shallow dish. For marinade, in a blender combine next 11 ingredients (through sesame oil). Cover and blend until smooth. Pour marinade over seitan. Seal bag and turn to coat seitan. Marinate in the refrigerator 2 to 4 hours. Drain the seitan, reserving marinade.

2. In a 12-inch skillet heat vegetable oil over medium heat. Add seitan; cook 8 to 12 minutes or until light brown, turning once.

3. Meanwhile, for sauce, in a 1- or 1½-qt. saucepan heat reserved marinade over medium heat, adding enough water to reach drizzling consistency.

4. Serve seitan with rice and, if desired, kimchi. Drizzle with sauce; sprinkle with sesame seeds and additional sliced green onion.

Makes 4 servings (1 cup each).

each serving 371 cal., 9 g fat (1 g sat. fat), 0 mg chol., 977 mg sodium, 50 g carb., 3 g fiber, 14 g sugars, 24 g pro.

tofu 1.  Soft 2. Firm 3. Baked ■ seitan ■ tempeh ■ MYCOPROTEIN ■ MOCK MEATS 1. Bacon 2. Crumbles 3. Hot dogs 4. Veggie patties 5. Chicken-style strips

meatless protein

tofu This product is made from curdling soymilk (similar to making cheese from milk). Firm and extra-firm varieties are packed in water and refrigerated. These types of tofu hold their shape well and can be sliced or cubed for frying or stir-frying. Drain well and pat dry with paper towels. Soft and silken tofu varieties are sold in aseptic (sterile) packages that are shelf-stable. These types have delicate texture and are used for stirring into dips, purees, and dressings. Silken tofu is available in soft, firm, and extra-firm textures (but none of these should be used for stir-frying). You can also purchase smoked or marinated/baked tofu.

seitan Americans are just now embracing this chewy, firm-texture meat substitute. It looks somewhat similar to meat and is known as mock duck in Chinese restaurants. Seitan is made from wheat protein (gluten) and comes whole or precut. Sautéed, roasted, or grilled seitan makes a great substitute for beef or pork in soups, stir-fries, and other combination dishes.

tempeh Like tofu, tempeh is a soy product that easily takes on other flavors. Tempeh starts as whole soybeans that are fermented for easier digestion; it is shaped into a dense cake that may include beans or whole grains. Tempeh has a nutty flavor and a firm, chewy texture; it can be sliced like chicken or crumbled and sautéed like ground meat. Tempeh comes refrigerated or frozen.

mycoprotein Known as Quorn in the United States, mycoprotein is made from fungi that are grown and fermented in vats. Mycoprotein has a very similar texture and flavor to chicken; some varieties are seasoned to taste more like meat. Mycoprotein contains eggs, so it is not vegan. Look for prepared mycoprotein products, including nuggets, meatball-style balls, burgers, tenders, turkey-style roasts, and barbecue-flavor products.

mock meats Mock meats, such as vegan bacon, meatless crumbles, sausages, veggie patties, and strips, are typically made of compressed soy, pea, and/or wheat proteins. They come in a variety of flavors, such as chicken or beef, and have a texture similar to cooked meat. Add mock meat to chili or chowder as an inexpensive substitute for some or all of the meat.

cooking class

Crank up the heat to get the crispiest crust. Because of The moisture from the cauliflower, A pizza stone is your best bet for even browning—It retains and distributes heat well. But If you don’t have one, substitute a preheated baking sheet.

CAULIFLOWER RICE is now widely available at large supermarkets in either the produce section or the freezer aisle. Use about 3 cups riced cauliflower in place of the 4 cups florets.

Cauliflower-Crusted Pizza

hands-on time 30 minutes

bake 17 minutes at 425°F

  • 4 cups cauliflower florets
  • 2  Tbsp. water
  • 1 egg, lightly beaten
  • ¼ cup shredded Italian cheese blend (1 oz.)
  • ¼ cup grated Parmesan cheese
  • ¼ cup panko bread crumbs (tip)
  • ½ tsp. dried Italian seasoning, crushed
  • ¼ tsp. salt
  • 1 tsp. olive oil
  • 2 cups sliced fresh mushrooms
  • 1 cup yellow or green sweet pepper strips
  • 1 small red onion, cut into thin wedges
  • ¾ cup Fast Pizza Sauce or canned pizza sauce
  • 1 cup shredded Italian cheese blend (4 oz.)
  • Snipped fresh basil, oregano, and/or parsley

1. Place cauliflower in a food processor. Cover and pulse four to six times or until crumbly and mixture resembles couscous.

2. Place a pizza stone or baking sheet in the oven. Preheat to 425°F. In a casserole combine cauliflower and the water. Microwave, covered, 3 to 4 minutes or until tender, stirring once or twice; cool. With a slotted spoon, transfer cauliflower to a 100%-cotton flour-sack towel. Wrap towel around cauliflower and squeeze until there is no more liquid (this step is critical).

3. For crust, in a medium bowl stir together cauliflower and next six ingredients (through salt). On a piece of parchment paper pat mixture into a 12-inch circle. Transfer on the paper to preheated pizza stone. Bake 12 to 15 minutes or until crisp and golden brown.

4. Meanwhile, in a 10-inch skillet heat oil over medium-high heat. Add mushrooms, sweet pepper, and onion; cook 4 to 6 minutes or until crisp-tender, stirring occasionally.

5. Spread Fast Pizza Sauce over baked crust. Top with mushroom mixture and sprinkle with 1 cup Italian cheese blend. Bake 5 to 10 minutes more or until heated through and cheese is melted. If desired, sprinkle with fresh herbs.

Makes 4 servings (2 slices each).

each serving 266 cal., 14 g fat (7 g sat. fat), 75 mg chol., 813 mg sodium, 19 g carb., 5 g fiber, 7 g sugars, 17 g pro.

Removing all the liquid from the cauliflower after microwaving is crucial to getting that crisp, browned crust. Twisting the cauliflower in a towel is the most efficient way to get the job done.

Baking on parchment paper makes it easy to remove from the pan.

fast pizza sauce

In a 1- or 1½-qt. saucepan cook ½ cup chopped onion and 2 cloves garlic, minced, in 1 Tbsp. hot olive oil over medium heat about 5 minutes or until onion is tender, stirring occasionally. Stir in one 8-oz. can tomato sauce, ½ tsp. crushed dried oregano, ½ tsp. crushed dried basil, ¼ tsp. salt, and ¼ tsp. crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until sauce reaches desired consistency.  Makes 1 cup.

Butternut-Kale Prepare crust as directed through Step 3. Omit sauce and fresh herb toppers. For topping, in a 10-inch skillet heat 2 Tbsp. hot olive oil over medium heat. Add 2 cups sliced fresh mushrooms, 1½ cups ½-inch cubes butternut squash, and 1 medium onion, cut into thin wedges; cook 10 minutes or until squash is just tender, stirring frequently. Add 2 cups shredded kale; cook and stir 1 minute more. Spread ½ cup Alfredo pasta sauce over crust. Top with squash mixture and sprinkle with 1 cup shredded Italian cheese blend. Bake 5 minutes more or until cheese is melted and golden.

Broccoli-Potato Prepare crust as directed through Step 3. Omit sauce and fresh herb toppers. For topping, in a large bowl toss together 4 oz. ¼-inch slices Yukon gold potatoes, 1 cup small broccoli florets, 2 Tbsp. olive oil, 2 tsp. chopped fresh thyme, and 1 tsp. chopped fresh rosemary. Spread vegetables over crust. Bake 20 minutes more or until vegetables are tender and crust is crisp and deeply browned around edges. Top with ½ cup shredded Italian cheese blend; bake 5 minutes more or until cheese is melted and golden.

Basil-Tomato Tart

hands-on time 30 minutes

bake 12 minutes at 450°F + 35 minutes at 375°F

  • ½ of a 14.1-oz. pkg. (1 crust) rolled refrigerated unbaked piecrust
  • 1½ cups shredded mozzarella cheese (6 oz.)
  • 5 roma tomatoes or 4 medium tomatoes
  • 1 cup loosely packed fresh basil leaves
  • 4 cloves garlic, halved
  • ½ cup mayonnaise
  • ¼ cup grated Parmesan cheese
  • ⅛ tsp. white pepper

1. Preheat oven to 450°F. Let piecrust stand according to package directions. Place in a 9-inch quiche dish or pie plate. Crimp edge as desired. Line unpricked pastry with a double thickness of foil. Bake 8 minutes; remove foil. Bake 4 to 5 minutes more or until set and dry. Remove from oven. Reduce temperature to 375°F. Sprinkle crust with ½ cup of the mozzarella cheese. Cool slightly on a wire rack.

2. Cut tomatoes into wedges; drain on paper towels. Arrange tomato wedges over cheese in crust. In a food processor combine basil and garlic; cover and process until coarsely chopped. Sprinkle over tomatoes.

3. In a medium bowl combine remaining 1 cup mozzarella cheese, mayonnaise, Parmesan cheese, and white pepper. Spread cheese mixture over basil mixture.

4. Bake 35 to 40 minutes or until golden and bubbly. Serve warm. If desired, top with additional basil and Parmesan cheese.

Makes 8 servings (1 slice each).

to Make ahead Bake pastry crust as directed in Step 1; cover and let stand at room temperature up to 2 hours. Drain tomato wedges; let stand at room temperature up to 2 hours. Prepare cheese mixture. Cover and chill up to 2 hours. Assemble and bake as directed.

each serving 275 cal., 21 g fat (6 g sat. fat), 24 mg chol., 369 mg  sodium, 17 g carb., 1 g fiber, 1 g sugars, 8 g pro.

BASIL-TOMATO TART

Shakshuka

hands-on time 25 minutes

cook 15 minutes

  • 2 Tbsp. olive oil
  • 1 cup chopped onion
  • 1¼ cups chopped red sweet pepper
  • 1 fresh jalapeño chile pepper, seeded and chopped (tip)
  • 3 cloves garlic, sliced
  • 1 tsp. ground cumin
  • 1 tsp. sweet paprika
  • 1 tsp. ground turmeric
  • ½ tsp. kosher salt
  • ¼ tsp. black pepper
  • 1 28-oz. can whole plum tomatoes, undrained and coarsely chopped
  • 6 eggs
  • Crumbled feta cheese
  • Fresh cilantro and/or oregano

1. In a 10-inch deep skillet heat oil over medium heat. Add next nine ingredients (through black pepper). Cook and stir 10 minutes or until vegetables are softened. Stir in tomatoes. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until slightly thickened, stirring occasionally.

2. Break eggs, one at a time, into a small dish and slip eggs into tomato mixture. Reduce heat. Cook, covered, 5 to 10 minutes or until whites are set and yolks are desired doneness. Top with cheese and herbs.

Makes 6 servings (1 egg + ⅔ cup mixture each).

each serving 174 cal., 11 g fat (3 g  sat. fat), 192 mg chol., 478 mg sodium, 11 g carb., 4 g fiber, 6 g sugars, 9 g pro.

what is shakshuka? This African-Middle Eastern specialty features eggs poached in a simmering tomato-based sauce.

Easy ribbons

Use a vegetable peeler to slice zucchini lengthwise into thin ribbons. Trim ends, then peel from one end of the zucchini to the other, keeping fingers out of the way.

Zucchini Ribbons, Pasta, and Arugula

start to finish 30 minutes

  • 6 oz. dried fettuccine
  • 2 medium zucchini or yellow summer squash, cut into ribbons
  • 1 lemon
  • ¼ cup sliced pepperoncini salad peppers
  • 2 Tbsp. olive oil
  • 1½ tsp. chopped fresh oregano
  • 1 clove garlic, minced
  • 3 cups arugula
  • Salt and black pepper
  • Chopped toasted almonds

1. Cook fettuccine in boiling salted water according to package directions. Place zucchini ribbons in a colander; drain fettuccine over zucchini. Rinse under cold water to cool; drain again. Transfer fettuccine mixture to a large bowl.

2. Remove 1 tsp. zest and squeeze 1 Tbsp. juice from lemon. Stir lemon zest and juice, salad peppers, oil, oregano, and garlic into fettuccine mixture. Add arugula; toss to combine. Season to taste with salt and black pepper. Top with almonds.

Makes 4 servings (2 cups each).

each serving 282 cal., 11 g fat (1 g sat. fat), 0 mg chol., 453 mg sodium, 37 g carb., 4 g fiber, 5 g sugars, 8 g pro.

ZOODLES are easiest to crank out with a spiralizer, but if you don’t have one, you can use a mandoline to thinly slice zucchini or a box grater to coarsely shred it.

spiralizer

Now available in handheld and countertop models, spiralizers have different blades for varying the thickness and cut (such as fettuccine-style or flat ribbons). You can experiment with what shape you like best.

Zoodle Pizza Casserole

hands-on time 15 minutes

stand 15 minutes

bake 25 minutes at 400°F

  • Nonstick cooking spray
  • 3 10- to 12-oz. zucchini
  • 1½ tsp. kosher salt
  • 2 eggs, lightly beaten
  • 2 cups shredded mozzarella cheese (8 oz.)
  • ¼ cup grated Parmesan cheese
  • ¼ cup all-purpose flour
  • 2 Tbsp. cornmeal
  • 1 8-oz. can pizza sauce
  • ⅓ cup sliced fresh mushrooms
  • ¼ cup chopped green sweet pepper
  • ¼ cup sliced pitted black olives

1. Preheat oven to 400°F. Coat a 3-qt. baking dish with cooking spray. Using a vegetable spiralizer, cut zucchini into long, thin noodles (zoodles). Place in a colander and sprinkle with salt; toss gently. Let stand 15 to 20 minutes. Pat dry with paper towels.

2. In a large bowl combine eggs, ½ cup of the mozzarella cheese, the Parmesan cheese, flour, and cornmeal. Stir in zoodles. Transfer to prepared dish. Bake 10 minutes or until set and no excess liquid remains.

3. Spread with pizza sauce. Top with remaining 1½ cups mozzarella cheese, mushrooms, green sweet pepper, and olives. Bake 15 to 20 minutes more or until cheese is light brown.

Makes 8 servings.

each serving 163 cal., 8 g fat (4 g sat. fat), 67 mg chol., 585 mg sodium, 12 g carb., 2 g fiber, 4 g sugars, 12 g pro.

easy everyday

Six cups of purchased zucchini noodles can be substituted for the 3 zucchini as a shortcut to a weeknight meal.

Easy Pumpkin Mac and Cheese

hands-on time 25 minutes

bake 30 minutes at 375°F

stand 5 minutes

  • 1 14.5-oz. pkg. dried protein-enriched multigrain rotini or penne pasta
  • 1 15- to 16-oz. jar Alfredo pasta sauce
  • 1 15-oz. can pumpkin
  • ½ cup chopped roasted red sweet peppers, drained
  • ½ cup water
  • ¼ tsp. salt
  • ⅛ tsp. cracked black pepper
  • 1½ cups shredded Fontina cheese (6 oz.)

1. Preheat oven to 375°F. Grease a 3-qt. rectangular baking dish.

2. In a 4- to 6-qt. pot cook pasta in boiling salted water according to package directions; drain. Return to pot. Stir in next six ingredients (through black pepper). Stir in ½ cup of the cheese. Transfer to prepared dish.

3. Bake, covered, 25 minutes. Sprinkle with remaining 1 cup cheese. Bake, uncovered, 5 minutes more or until heated through and cheese is melted. Let stand 5 minutes before serving.

Makes 6 servings (1⅓ cups each).

each serving 511 cal., 22 g fat (11 g sat. fat), 92 mg chol., 894 mg sodium, 56 g carb., 7 g fiber, 7 g sugars, 23 g pro.

healthy twist

For a lower-sodium dish, omit the salt and top the casserole with ¼ cup cheese instead of 1 cup.

Rosemary and Carrot Ribbon Pappardelle

start to finish 30 minutes

  • 1 lb. carrots, peeled
  • 8 oz. dried pappardelle pasta
  • ½ cup chopped, toasted hazelnuts
  • 2 Tbsp. butter
  • 2 Tbsp. chopped fresh rosemary
  • ½ tsp. salt
  • 4 oz. goat cheese (chèvre), cut up

1. Using a vegetable peeler, cut carrots lengthwise into thin ribbons. Transfer to a large colander.

2. Cook pasta in boiling lightly salted water according to package directions. Drain in same colander as carrots, reserving 1 cup of the pasta cooking water.

3. In a 10-inch skillet combine hazelnuts, butter, rosemary, and salt. Heat over medium heat until butter is bubbling. Add cheese and half of the reserved pasta cooking water, whisking until combined. Add pasta mixture, tossing to coat and thinning with additional remaining pasta cooking water as needed. If desired, sprinkle with additional toasted hazelnuts.

Makes 4 servings(1¾  cups each).

each serving 508 cal., 26 g fat (11 g sat. fat), 45 mg chol., 453 mg sodium, 52 g carb., 5 g fiber, 6 g sugars, 19 g pro.

ROSEMARY AND CARROT RIBBON PAPPARDELLE

toasting hazelnuts

Spread nuts in a shallow baking pan. Bake in a 350°F oven about 5 minutes or until light brown and fragrant, shaking pan. Transfer to a bowl; let cool. Rub off skins.

Mushroom Sourdough Toasts

start to finish 30 minutes

  • 2 Tbsp. olive oil
  • 1 Tbsp. butter
  • 6 cups sliced assorted fresh mushrooms
  • 2 cloves garlic, minced
  • 1 Tbsp. chopped fresh thyme
  • Coarse salt and freshly ground black pepper
  • 1 tsp. olive oil
  • 4 eggs
  • 4 ½-inch slices rustic sourdough bread
  • 8 oz. sliced semisoft cheese, such as Fontina
  • Mixed fresh herbs or microgreens

1. Preheat broiler. In a 10-inch skillet heat 2 Tbsp. oil and butter over medium-high heat. Add mushrooms and garlic; cook about 6 minutes or until mushrooms are tender and browned, stirring occasionally. Remove from heat. Sprinkle with thyme; season to taste with salt and pepper. Transfer to a bowl.

2. In same skillet heat 1 tsp. oil over medium heat. Break eggs into skillet. Reduce heat to low; cook eggs 3 to 4 minutes or until whites are set and yolks start to thicken.

3. Meanwhile, arrange bread slices on a baking sheet. Broil 4 inches from heat 2 minutes on each side or until toasted. Top bread with cheese; broil 1 minute more or until cheese melts and starts to bubble. Remove from broiler. Top cheese with mushroom mixture and eggs. Sprinkle with mixed herbs.

Makes 4 toasts.

each toast 482 cal., 33 g fat (15 g sat. fat), 259 mg chol., 759 mg sodium, 20 g carb., 2 g fiber, 5 g sugars, 28 g pro.

MUSHROOM SOURDOUGH TOASTS