Chicken Meatball Angel Hair Pasta
CHAPTER 1
SUPERMARKET SUPPERS
Think of the grocery store as your personal prep kitchen—an aisle-by-aisle pantry filled with ready-made foods that double the deliciousness and chop your effort in half. Peeled and deveined shrimp from the fish counter. Peanut-crusted chicken cutlets from the deli. Cooked brown rice from the freezer section. Using those shortcut ingredients and these recipes will make your healthy, complete dinners come together A.S.A.P.—as simple as possible.
Chicken Meatball Angel Hair Pasta
CHICKEN MEATBALL ANGEL HAIR PASTA
Preformed, gluten-free meatballs simmer in marinara while angel hair pasta boils to perfection. No time to make spinach salad? Hit up your grocer’s salad bar instead.
SERVES 6 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 20 MIN.
2cups lower-sodium marinara sauce (such as Dell’ Amore)
1(12-ounce) package refrigerated spinach-and-garlic chicken meatballs, quartered (such as Bilinski’s)
12ounces uncooked angel hair pasta
2tablespoons olive oil
11/2 tablespoons red wine vinegar
1/2teaspoon honey
1/4teaspoon Dijon mustard
1/8teaspoon freshly ground black pepper
1(6-ounce) package fresh baby spinach
3/4cup grilled red onion, coarsely chopped
2ounces crumbled feta cheese (about 1/2 cup)
Basil leaves (optional)
Combine marinara sauce and meatball pieces in a medium saucepan. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until thoroughly heated.
While sauce simmers, cook pasta according to package directions. Drain.
Combine olive oil and next 4 ingredients (through pepper) in a large bowl, stirring with a whisk. Add spinach, grilled onion, and feta cheese. Toss gently until spinach is coated.
Place pasta on each of 6 plates; spoon meatball sauce evenly over pasta. Sprinkle with basil leaves, if desired. Serve with spinach salad.
SERVING SIZE: about 1 cup pasta, 2/3 cup meatball sauce, and about 1 cup salad
CALORIES 429; FAT 13.5g (sat 3.3g, mono 5.1g, poly 1.5g); PROTEIN 19g; CARB 54g; FIBER 5g; SUGARS 7g (est. added sugars 4g); CHOL 53mg; IRON 4mg; SODIUM 811mg; CALC 126mg
Eat Now & Later
Line a crusty baguette or sourdough roll with the meatballs, layer with sauce, leftover grilled onion, and feta. Heat and eat!
Chicken And Black Bean Tostadas With Cilantro Slaw
CHICKEN AND BLACK BEAN TOSTADAS WITH CILANTRO SLAW
Tacos, burritos, and quesadillas get lots of love, but tostadas are the easiest of all the Mexican meals. If you can’t find the Southwestern-style grilled chicken breast strips in the produce or deli section, simply substitute rotisserie chicken.
SERVES 4 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
1(8-ounce) package refrigerated natural Southwestern-style grilled chicken breast strips, coarsely chopped (13/4 cups; such as Applegate Farms)
1tablespoon canola oil
1tablespoon fresh lime juice
1/8teaspoon salt
2cups bagged angel hair slaw
1/3cup thinly sliced green onions (about 3 small)
1/4cup chopped fresh cilantro
4(0.63-ounce) commercial tostada shells (such as Guerrero)
1cup canned refried black beans (such as Bush’s Cocina Latina Frijoles Negros Machacados)
4ounces reduced-fat cheddar cheese with jalapeño peppers, shredded (about 1 cup; such as Cabot)
4lime wedges
Heat chicken according to package directions.
Combine oil, lime juice, and salt in a medium bowl, stirring with a whisk. Add slaw, green onions, and cilantro; toss to coat.
Preheat broiler.
Place tostada shells on a baking sheet. Spread 1/4 cup black beans on each tostada shell; top each with a scant 1/2 cup chicken, and sprinkle with about 1/4 cup cheese. Broil 1 to 2 minutes or until cheese melts and begins to brown. Top each tostada with about 1/2 cup slaw. Serve immediately with lime wedges.
SERVING SIZE: 1 tostada
CALORIES 325; FAT 14.4g (sat 5.3g, mono 5.4g, poly 3.2g); PROTEIN 23g; CARB 26g; FIBER 5g; SUGARS 2g (est. added sugars 0g); CHOL 46mg; IRON 2mg; SODIUM 817mg; CALC 240mg
Parmesan-Crusted Chicken Cutlets Over Lemon-Broccoli Pasta Toss
PARMESAN-CRUSTED CHICKEN CUTLETS OVER LEMON-BROCCOLI PASTA TOSS
Instead of breading your own chicken, check your market’s poultry department for prebreaded and seasoned cutlets. Just be sure to ask what’s in the breading as some can be high in sodium.
SERVES 4 • HANDS-ON TIME: 14 MIN. • TOTAL TIME: 19 MIN.
11/2 cups uncooked rotini (corkscrew pasta)
2cups broccoli florets
2tablespoons olive oil, divided
4(3-ounce) prebreaded Parmesan-crusted chicken cutlets (such as Fresh Market)
Cooking spray
1tablespoon butter
1small garlic clove, minced
1/4teaspoon grated lemon rind
1tablespoon fresh lemon juice
3/8teaspoon salt
1/8teaspoon freshly ground black pepper
1ounce fresh Parmesan cheese, grated (about 1/4 cup)
1 tablespoon chopped fresh parsley
Cook pasta according to package directions, omitting salt and fat and adding broccoli during last 3 minutes of cooking time. Drain; transfer to a medium bowl, and keep warm.
While pasta cooks, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken cutlets to pan; cook 2 to 3 minutes or until golden brown. Coat chicken with cooking spray; turn chicken over. Cook an additional 2 to 3 minutes or until browned and done.
Heat remaining 1 tablespoon oil and butter in a small saucepan over medium heat until butter melts; add garlic, and sauté 1 minute. Remove from heat and stir in lemon rind, lemon juice, salt, and pepper. Pour sauce over pasta mixture, tossing to coat.
Place pasta mixture on each of 4 plates; sprinkle evenly with cheese. Top each serving with 1 chicken cutlet, and sprinkle evenly with parsley.
SERVING SIZE: 1 cup pasta mixture, 1 chicken cutlet, 1 tablespoon cheese, and 3/4 teaspoon parsley
CALORIES 447; FAT 14.6g (sat 4.8g, mono 6.7g, poly 1.2g); PROTEIN 34g; CARB 39g; FIBER 3g; SUGARS 3g (est. added sugars 1g); CHOL 99mg; IRON 2mg; SODIUM 590mg; CALC 100mg
Peanutty Chicken Noodles With Snow Peas
PEANUTTY CHICKEN NOODLES WITH SNOW PEAS
Snow peas and carrots cook along with the pasta, making this a one-pot meal with rich Asian flavors.
SERVES 8 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
8ounces uncooked soba noodles
5ounces snow peas, halved diagonally (11/2 cups)
1cup matchstick-cut carrots
21/2 cups shredded warm rotisserie chicken
1/2cup thinly sliced green onions
1/2cup bottled peanut sauce (such as House of Tsang)
3tablespoons water
1tablespoon lower-sodium soy sauce
1tablespoon unseasoned rice vinegar
1/4cup chopped unsalted dry-roasted peanuts
Cook soba noodles according to package directions, omitting salt and fat, adding snow peas and carrots during last 2 minutes of cooking time. Drain; transfer to a large bowl. Add chicken and green onions.
Combine peanut sauce and next 3 ingredients (through rice vinegar), stirring with a whisk. Pour over noodle mixture, tossing to coat. Place noodle mixture on each of 8 plates; top each serving with peanuts.
SERVING SIZE: 1 cup noodle mixture and 11/2 teaspoons peanuts
CALORIES 260; FAT 8.2g (sat 1.2g, mono 3.4g, poly 1.7g); PROTEIN 19g; CARB 27g; FIBER 3g; SUGARS 5g (est. added sugars 2g); CHOL 50mg; IRON 2mg; SODIUM 781mg; CALC 20mg
Thai Curry-Lime Soup With Chicken And Vegetables
THAI CURRY-LIME SOUP WITH CHICKEN AND VEGETABLES
Healthy, comforting, and full of flavor, this bright Asian soup is brimming with fresh herbs and a subtle heat. Serve with fish sauce—made from anchovies, salt, and water—so guests can season to taste.
SERVES 8 • HANDS-ON TIME: 19 MIN. • TOTAL TIME: 19 MIN.
2(20-ounce) packages frozen Thai curry and lime broth (such as Nona Lim)
2cups water
1teaspoon dark sesame oil
1cup sliced shiitake mushroom caps
1/3cup sliced green onions
4baby bok choy, coarsely chopped
2cups shredded rotisserie chicken breast
1cup refrigerated preshredded carrot
1(14.8-ounce) package frozen pad see ew noodles, thawed (such as Nona Lim)
1/4cup chopped fresh cilantro
2tablespoons basil leaves
1small jalapeño pepper, thinly sliced (optional)
Bring broth and 2 cups water to a boil; reduce heat until barely simmering. Cover and simmer about 6 minutes.
Heat a large nonstick skillet over medium high-heat. Add sesame oil; swirl to coat. Add mushrooms and green onions; stir-fry 3 minutes. Add bok choy; stir-fry 3 minutes or until vegetables are crisp-tender.
Add chicken, carrot, and noodles to broth. Return to a simmer, and cook 3 minutes or until thoroughly heated.
Place noodle mixture in each of 8 warm bowls using tongs. Top noodle mixture in each bowl with bok choy mixture. Ladle broth into each bowl. Top each serving with cilantro and basil. Sprinkle with jalapeño pepper slices, if desired. Serve immediately.
SERVING SIZE: 3/4 cup noodle mixture, 1/3 cup bok choy mixture, 1/2 cup broth, 11/2 teaspoons cilantro, and 3/4 teaspoon basil
CALORIES 283; FAT 17.8g (sat 5.6g, mono 3.2g, poly 3.2g); PROTEIN 11g; CARB 22g; FIBER 2g; SUGARS 5g (est. added sugars 1g); CHOL 31mg; IRON 2mg; SODIUM 470mg; CALC 85mg
Savvy Shortcuts
Skip the sauté pan: Use 3 cups packaged Asian slaw mix instead of the mushrooms, carrots, and bok choy, and let the slaw mix wilt in the hot broth.
Mediterranean Chicken Orzo
MEDITERRANEAN CHICKEN ORZO
The deli and hot bar do most of the work in this warm-weather chicken pasta dish. You’ll have to invest just 10 minutes to make a fresh vinaigrette and round out the rest of the ingredients that make the entire plate pop.
SERVES 6 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
2tablespoons sherry vinegar
11/2 tablespoons olive oil
2teaspoons chopped fresh oregano
1/2teaspoon grated lemon rind
1/2teaspoon Dijon mustard
1/4teaspoon freshly ground black pepper
3cups premade orzo salad with spinach, grape tomatoes, and pine nuts (1 pound 3 ounces; such as Whole Foods)
2cups shredded rotisserie chicken
3/4cup drained canned quartered artichoke hearts in water, coarsely chopped
2/3cup chopped celery or fennel bulb
Combine first 6 ingredients in a small bowl; stir with a whisk.
Combine orzo salad and remaining ingredients in a large bowl. Drizzle with vinaigrette; toss until coated.
SERVING SIZE: 1 cup
CALORIES 258; FAT 13.6g (sat 2.8g, mono 6.1g, poly 1.2g); PROTEIN 15g; CARB 21g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 47mg; IRON 0mg; SODIUM 583mg; CALC 13mg
Chicken Kebabs With Pita Bread Salad
CHICKEN KEBABS WITH PITA BREAD SALAD
It’s amazing how quickly fresh mint, feta, and a little lemon juice can turn chicken and vegetables into a lively Greek meal.
SERVES 6 • HANDS-ON TIME: 8 MIN. • TOTAL TIME: 18 MIN.
6(10-ounce) uncooked premade chicken-vegetable kebabs
2(2.8-ounce) Mediterranean-style white flatbreads (such as Toufayan)
Olive oil–flavored cooking spray
2cups premade tomato-cucumber salad, coarsely chopped (such as Whole Foods)
1ounce crumbled feta cheese (about 1/4 cup)
1/4cup chopped fresh mint leaves
1/2cup plain fat-free Greek yogurt
1tablespoon fresh lemon juice
1teaspoon ground cumin
Preheat grill to medium-high heat.
Coat kebabs and flatbreads with cooking spray. Place kebabs on grill rack coated with cooking spray; grill 5 minutes. Turn kebabs over; add flatbreads to grill rack. Grill 3 to 5 minutes or until chicken is done and flatbreads are crisp. Remove kebabs and flatbreads from grill; keep warm.
Drain tomato salad, reserving 3 tablespoons liquid. Tear flatbreads into 1/2-inch pieces, and place in a large bowl. Add tomato salad, cheese, mint, and reserved salad liquid; toss until flatbread is moist. Let stand 5 minutes.
Combine yogurt, lemon juice, and cumin in a small bowl; stirring with a whisk. Serve sauce with kebabs.
SERVING SIZE: 1 kebab, 3/4 cup salad, and 4 teaspoons yogurt sauce
CALORIES 411; FAT 12.7g (sat 3.4g, mono 3.4g, poly 1.5g); PROTEIN 46g; CARB 26g; FIBER 4g; SUGARS 8g (est. added sugars 3g); CHOL 136mg; IRON 5mg; SODIUM 348mg; CALC 102mg
Thai Peanut Chicken Cutlets With Rice Noodles
THAI PEANUT CHICKEN CUTLETS WITH RICE NOODLES
Quick-seared, peanut-crusted chicken bakes in the oven while rice noodles and carrots cook on the stovetop.
SERVES 6 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 33 MIN.
1tablespoon canola oil, divided
2(8-ounce) peanut-crusted chicken cutlets (such as Whole Foods)
1/2pound uncooked wide rice sticks (rice-flour noodles)
1cup matchstick-cut carrots
1/3cup spicy peanut sauce (such as House of Tsang)
2tablespoons water
11/2 tablespoons rice vinegar
11/2 cups diagonally cut snow peas
1/2cup diagonally cut green onions
1/4cup chopped fresh cilantro
6basil sprigs
6lime wedges
Preheat oven to 350°F.
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add one-third of chicken; cook 1 minute on each side or until golden brown. Transfer chicken to a metal baking pan. Wipe drippings from skillet with a paper towel. Repeat procedure twice with remaining oil and chicken.
Bake chicken at 350°F for 8 minutes or until done. Cover and let stand 5 minutes. Cut chicken diagonally into slices.
While chicken cooks, cook noodles according package directions, adding carrots during last 1 minute of cooking time. Drain. Rinse with cold water; drain.
Combine peanut sauce, 2 tablespoons water, and rice vinegar in a large bowl. Add noodle mixture, snow peas, onions, and cilantro; toss gently. Place noodle mixture and chicken into each of 6 shallow bowls. Garnish with basil and lime.
SERVING SIZE: 11/2 cups noodle mixture, about 21/2 ounces chicken, 1 basil sprig, and 1 lime wedge
CALORIES 356; FAT 12.2g (sat 0.6g, mono 5.4g, poly 3.2g); PROTEIN 16g; CARB 41g; FIBER 2g; SUGARS 8g (est. added sugars 0g); CHOL 31mg; IRON 2mg; SODIUM 758mg; CALC 20mg
Turkey Burgers With Black Bean And Corn Pilaf
TURKEY BURGERS WITH BLACK BEAN AND CORN PILAF
It’s burger night, and buns aren’t invited. Slather those patties with sweet-and-spicy sauce, and serve on whole-grain pilaf full of veggies.
SERVES 4 • HANDS-ON TIME: 25 MIN. • TOTAL TIME: 25 MIN.
1/2cup unsalted ketchup
2tablespoons chopped chipotle chiles, canned in adobo sauce
1tablespoon fresh lime juice
1tablespoon maple syrup
1/2teaspoon onion powder
1/2teaspoon ground cumin, divided
1/2cup frozen fire-roasted corn
1(15-ounce) can black beans, rinsed and drained
1(10-ounce) package frozen, cooked quinoa and brown rice (such as Village Harvest)
4(4-ounce) frozen turkey burgers (such as Applegate Farms)
Cooking spray
1/4teaspoon kosher salt
1/2teaspoon freshly ground black pepper
1/4cup premade guacamole (such as Whole Foods)
2tablespoons refrigerated fresh pico de gallo (such as Whole Foods)
1/4cup chopped fresh cilantro
Combine first 5 ingredients and 1/4 teaspoon cumin in a small saucepan; bring to a boil. Reduce heat; simmer 5 to 6 minutes or until thickened and reduced to 1/2 cup. Reserve 1/4 cup sauce for basting; cover and keep remaining sauce warm.
Combine corn, beans, and grain medley in a microwave-safe bowl, stirring well. Microwave, uncovered, at HIGH 3 minutes or until hot. Cover and keep warm.
Preheat a heavy grill pan. Lightly coat turkey burgers and grill pan with cooking spray. Sprinkle burgers with salt, pepper, and remaining 1/4 teaspoon cumin; grill 6 minutes. Turn burgers over; grill 4 minutes. Brush top of each burger with 1 tablespoon reserved sauce. Grill an additional 2 minutes or until a thermometer registers 165°F.
Place pilaf on each of 4 plates; top each serving with a burger, sauce, guacamole, pico de gallo, and cilantro.
SERVING SIZE: 1 cup pilaf, 1 burger, 1 tablespoon sauce, 1 tablespoon guacamole, 11/2 teaspoons pico de gallo, and 1 tablespoon cilantro
CALORIES 461; FAT 12.4g (sat 2.8g, mono 4.3g, poly 2.5g); PROTEIN 26g; CARB 62g; FIBER 8g; SUGARS 13g (est. added sugars 6g); CHOL 60mg; IRON 3mg; SODIUM 630mg; CALC 63mg
Turkey, Mushroom, And Wild Rice Soup
TURKEY, MUSHROOM, AND WILD RICE SOUP
Block off two nights on your weekly meal plan for this delicious soup that serves four twice. If you can’t find rotisserie turkey breast, substitute rotisserie chicken.
SERVES 9 • HANDS-ON TIME: 25 MIN. • TOTAL TIME: 25 MIN.
2tablespoons unsalted butter
3/4cup diced celery
3/4cup matchstick-cut carrots, diced
1(8-ounce) container refrigerated prechopped onion
1(8-ounce) package sliced cremini mushrooms
1.1ounces all-purpose flour (about 1/4 cup)
1/8teaspoon salt
1/4teaspoon freshly ground black pepper
5cups unsalted chicken stock (such as Kitchen Basics)
3cups shredded rotisserie turkey breast
1(8.8-ounce) pouch precooked long-grain and wild rice
1/2cup half-and-half
3tablespoons chopped fresh parsley
Melt butter in a Dutch oven over medium-high heat. Add celery, carrots, and onion; sauté 6 minutes or until beginning to soften. Add mushrooms; cook, stirring frequently, 5 minutes or until tender.
Lightly spoon flour into a dry measuring cup; level with a knife. Sprinkle flour, salt, and pepper over vegetable mixture; cook, stirring constantly, 1 minute. Gradually stir in chicken stock, scraping pan to loosen browned bits. Cover; bring to a boil.
Stir in turkey and rice; cover, reduce heat, and simmer 5 minutes or until vegetables are tender and soup is thickened. Remove from heat; stir in half-and-half.
Ladle soup into each of 9 bowls; sprinkle each serving with parsley.
SERVING SIZE: about 1 cup soup and 1 teaspoon parsley
CALORIES 214; FAT 8.4g (sat 2.9g, mono 2.2g, poly 1.3g); PROTEIN 20g; CARB 16g; FIBER 2g; SUGARS 3g (est. added sugars 0g); CHOL 43mg; IRON 1mg; SODIUM 364mg; CALC 49mg;
Fast Freeze
Soup is perfect for popping in the freezer and heating up for a simple supper when you’re short on time. If you have any leftovers, freeze them for later, or better yet, double the recipe so you’ll have an entire homemade batch ready for a night when you have no time to cook.
Roasted Turkey With Wheat Berry And brussels Sprouts Salad
ROASTED TURKEY WITH WHEAT BERRY AND BRUSSELS SPROUTS SALAD
In a few minutes, pomegranate-cranberry juice becomes a rich, fruity glaze that takes deli turkey to the next level.
SERVES 4 • HANDS-ON TIME: 14 MIN. • TOTAL TIME: 22 MIN.
3/4cup pomegranate-cranberry juice
1(1-pound, 9-ounce) roasted whole deli turkey breast (such as Whole Foods)
1/2teaspoon grated lemon rind
2tablespoons fresh lemon juice
1tablespoon olive oil
1teaspoon chopped fresh thyme
1/2teaspoon honey
1/4teaspoon kosher salt
1/4teaspoon freshly ground black pepper
1(10-ounce) package frozen whole-grain medley with wheat berries, barley, cranberries, and almonds, thawed (such as Village Harvest)
1(9-ounce) package preshredded Brussels sprouts (4 cups)
Preheat oven to 350°F.
Bring pomegranate juice to a boil in a small saucepan over medium-high heat. Reduce heat, and simmer, uncovered, 6 minutes or until syrupy and reduced to about 3 tablespoons.
Place turkey on a foil-lined baking sheet. Spoon syrup over turkey. Bake at 350°F for 6 minutes or until thoroughly heated.
Combine lemon rind and next 6 ingredients (through pepper) in a large bowl. Add grain medley and Brussels sprouts; toss to coat.
Cut turkey into slices, reserving pan juices. Drizzle turkey with pan juices, and serve with grain salad.
SERVING SIZE: 41/4 ounces turkey and about 1 cup salad
CALORIES 468; FAT 16.4g (sat 1.6g, mono 6.9g, poly 3.5g); PROTEIN 46g; CARB 38g; FIBER 6g; SUGARS 11g (est. added sugars 5g); CHOL 90mg; IRON 2mg; SODIUM 321mg; CALC 48mg
Fast Freeze
Turn leftover fruit juice into ice pops, or freeze it into cubes and make your iced tea cool in more ways than you can imagine.
Roast Beef–Blue Cheese Sandwiches
ROAST BEEF–BLUE CHEESE SANDWICHES
Cooked beef tenderloin would also work well in this restaurant-quality sandwich with a tangy cheese spread. Bake frozen sweet potato fries while preparing the sandwiches to round out the meal.
SERVES 4 • HANDS-ON TIME: 11 MIN. • TOTAL TIME: 11 MIN.
1/4cup canola mayonnaise
1/4cup light sour cream
1ounce crumbled blue cheese (about 1/4 cup)
1/2teaspoon grated lemon rind
1/8teaspoon freshly ground black pepper
8(1-ounce) slices hearty white bread, toasted (such as Fresh Market Italian Bread)
12ounces thinly sliced lower-sodium deli roast beef (such as Boar’s Head)
1/2cup roasted tomatoes, coarsely chopped
2/3cup sliced grilled red onion
2cups loosely packed arugula
Combine first 5 ingredients in a small bowl. Spread about 11/2 tablespoons mayonnaise mixture on 1 side of each bread slice; top each of 4 slices with 3 ounces beef, 2 tablespoons tomatoes, about 3 tablespoons red onion, and 1/2 cup arugula. Cover with remaining 4 bread slices, mayonnaise mixture side down.
SERVING SIZE: 1 sandwich
CALORIES 422; FAT 17.1g (sat 3.9g, mono 4.2g, poly 1.7g); PROTEIN 30g; CARB 35g; FIBER 4g; SUGARS 6g (est. added sugars 1g); CHOL 64mg; IRON 3mg; SODIUM 881mg; CALC 89mg;
Eat Now & Later
Make an extra sandwich, and butter the outside of the bread. Grill quickly, cool to room temperature, refrigerate, and enjoy for lunch the next day.
Picadillo Burritos
PICADILLO BURRITOS
Typically served over rice, picadillo is a fragrant Cuban dish of beef, raisins, and olives. Here we transform it into a burrito filling topped with lettuce, avocado, and cheese. Serve with rice and black beans for a heartier meal.
SERVES 6 • HANDS-ON TIME: 21 MIN. • TOTAL TIME: 21 MIN.
1pound ground sirloin
1cup chopped onion
2garlic cloves, minced
1/3cup chopped green olives
1/4cup raisins
1teaspoon ground cumin
1/4teaspoon ground cinnamon
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
1(14.5-ounce) can unsalted diced tomatoes, undrained
6(8-inch) fat-free flour tortillas (such as La Banderita)
2cups bagged shredded iceberg lettuce
1small avocado, peeled and thinly sliced
1.5ounces crumbled Cotija cheese (about 6 tablespoons)
Cook first 3 ingredients in a large nonstick skillet over medium-high heat 6 minutes or until beef is browned, stirring to crumble. Drain; return to pan. Stir in olives and next 6 ingredients (through tomatoes). Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes or until slightly thickened.
Heat tortillas according to package directions. Spoon about 1/2 cup beef mixture into center of each tortilla. Top with 1/3 cup lettuce, one-sixth of avocado, and 1 tablespoon cheese. Roll up; secure with wooden picks.
SERVING SIZE: 1 burrito
CALORIES 364; FAT 14.3g (sat 4.8g, mono 6.9g, poly 1.1g); PROTEIN 22g; CARB 33g; FIBER 9g; SUGARS 8g (est. added sugars 1g); CHOL 57mg; IRON 3mg; SODIUM 606mg; CALC 213mg;
Quick Beef Pho
QUICK BEEF PHO
Pronounced “fuh,” this Vietnamese noodle soup comes together quicker—and tastes fresher—than takeout ever could. Freezing the meat for a few minutes makes it easier to slice thinly.
SERVES 6 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 25 MIN.
8ounces rice noodles
12ounces flank steak
6cups beef stock
2star anise
1(1/2-inch) piece peeled fresh ginger, cut into 4 slices
11/2 cups bean sprouts
3/4cup sliced green onions (about 5 medium)
1/2cup basil leaves
1/2cup cilantro leaves
2red jalapeño peppers, thinly sliced
6lime wedges
Soak rice noodles according to package directions; drain. Freeze flank steak 15 minutes.
Combine beef stock, anise, and ginger in a large saucepan or Dutch oven. Bring to a boil; cover, reduce heat, and simmer 15 minutes.
Cut steak diagonally across grain into 1/8-inch-thick slices. Remove ginger and anise from broth using a slotted spoon. Add rice noodles to broth; return to a simmer. Add beef; remove from heat. Ladle broth mixture into each of 6 bowls. Top each serving with bean sprouts, green onions, basil, cilantro, jalapeño, and a lime wedge.
SERVING SIZE: 11/3 cups broth mixture, 1/4 cup bean sprouts, 2 tablespoons green onions, 4 teaspoons basil, 4 teaspoons cilantro, 2 teaspoons jalapeño, and 1 lime wedge
CALORIES 245; FAT 3.2g (sat 1.2g, mono 1.1g, poly 0.2g); PROTEIN 16g; CARB 37g; FIBER 1g; SUGARS 4g (est. added sugars 0g); CHOL 35mg; IRON 3mg; SODIUM 537mg; CALC 54mg
Savvy Shortcuts
If you can find ready-made pho broth (such as Nona Lim or Pacific) in either the freezer section or soup section at specialty foods stores, use it in place of the beef stock, anise, and ginger.
Shepherd’s Pie
SHEPHERD’S PIE
Made with precut veggies and premade mashers, this stick-to-your-ribs meal won’t leave you stuck in the kitchen for hours. If you prefer lamb, brown the meat, but drain off the fat before stirring in the flour.
SERVES 8 • HANDS-ON TIME: 16 MIN. • TOTAL TIME: 20 MIN.
11/2 pounds ground sirloin
1cup refrigerated prechopped onion
1cup matchstick-cut carrots, coarsely chopped
1garlic clove, minced
2tablespoons all-purpose flour
1/4teaspoon salt
1/4teaspoon freshly ground black pepper
11/3 cups lower-sodium beef broth
3/4cup frozen petite green peas
1(24-ounce) package refrigerated mashed potatoes (such as Simply Potatoes Traditional Mashed Potatoes)
Cooking spray
2ounces shredded reduced-fat sharp cheddar cheese (about 1/2 cup)
1tablespoon chopped fresh parsley
Preheat broiler.
Cook first 4 ingredients in a large nonstick skillet over medium-high heat 10 minutes or until meat is browned and vegetables are tender, stirring to crumble meat. Sprinkle meat mixture with flour, salt, and pepper; cook, stirring constantly, 1 minute. Stir in broth; bring to a boil and cook, stirring constantly, 1 minute or until thickened. Stir in peas.
Heat mashed potatoes in microwave according to package directions.
Spoon beef mixture into an 11 x 7–inch broiler-safe ceramic baking dish coated with cooking spray. Top mixture with mashed potatoes; sprinkle with cheese.
Broil 4 minutes or until topping is browned. Sprinkle with parsley.
SERVING SIZE: about 1 cup
CALORIES 296; FAT 14.5g (sat 7.2g, mono 4.9g, poly 0.6g); PROTEIN 22g; CARB 18g; FIBER 3g; SUGARS 3g (est. added sugars 0g); CHOL 75mg; IRON 3mg; SODIUM 572mg; CALC 101mg;
Fast Freeze
Freeze cup-sized portions of any leftover beef broth, and use them later as a base for risotto, sautéed mushrooms, or a meaty pasta sauce.
Shredded Beef Tacos With Salsa Verde
SHREDDED BEEF TACOS WITH SALSA VERDE
Combine prepared beef roast with fresh ingredients for a family-friendly taco in minutes. If you find barbecue beef brisket on the hot bar, snag that instead. And if you have a gas stove, you can toast the tortillas over the flame.
SERVES 6 • HANDS-ON TIME: 15 MIN. • TOTAL TIME: 15 MIN.
2(15-ounce) packages refrigerated beef roast au jus (such as Hormel)
12(6-inch) corn tortillas, warmed
3/4cup salsa verde
3cups bagged shredded iceberg lettuce
3/4cup chopped white onion
3ounces crumbled queso fresco (about 3/4 cup)
1/4cup chopped fresh cilantro
6lime wedges
Microwave beef roast according to package directions until thoroughly heated. Drain, discarding juices. Shred beef using 2 forks.
Place 1/4 cup beef on each tortilla; top each with 1 tablespoon salsa, 1/2 cup lettuce, 1 tablespoon onion, 1 tablespoon cheese, and 1 teaspoon cilantro. Fold tortillas in half. Serve with lime wedges.
SERVING SIZE: 2 tacos and 1 lime wedge
CALORIES 315; FAT 11.3g (sat 4.5g, mono 2.9g, poly 1.2g); PROTEIN 22g; CARB 31g; FIBER 4g; SUGARS 8g (est. added sugars 2g); CHOL 57mg; IRON 0mg; SODIUM 684mg; CALC 98mg
Eat Now & Later
Beef taco leftovers are just the beginning of another meal. Top a premade pizza crust with salsa, add the beef mixture, top with shredded Monterey Jack cheese, and bake. Sprinkle with a little cilantro, slice, and serve.
Herbed Lamb Chops With Lemony Orzo Salad
HERBED LAMB CHOPS WITH LEMONY ORZO SALAD
Ready-made orzo salad buys you a few extra minutes to spend creating a luscious rub full of fresh and dried herbs.
SERVES 4 • HANDS-ON TIME: 19 MIN. • TOTAL TIME: 24 MIN.
1teaspoon coriander seeds
1teaspoon fennel seeds
1lemon
11/2 tablespoons olive oil
11/2 teaspoons chopped fresh thyme
1teaspoon chopped fresh rosemary
1/4teaspoon kosher salt
1/2teaspoon freshly ground black pepper
6roasted garlic cloves, minced
4(4-ounce) lamb loin chops, trimmed
Cooking spray
3cups premade orzo salad with spinach and grape tomatoes (such as Whole Foods)
6lemon wedges
Preheat broiler.
Place coriander seeds and fennel seeds in a small skillet; cook over medium heat 2 to 3 minutes or until seeds are lightly browned, shaking pan frequently. Cool to room temperature.
Grate rind and squeeze juice from lemon to measure 11/2 teaspoons rind and 1 teaspoon juice. Set aside.
Place seeds in a small heavy-duty zip-top plastic bag. Crush seeds using a meat mallet or small heavy skillet. Combine crushed seeds, 1/2 teaspoon lemon rind, oil, and next 5 ingredients (through garlic) in a small bowl. Rub mixture evenly over lamb chops. Place lamb chops on a broiler pan coated with cooking spray. Broil 3 to 4 minutes on each side or until desired degree of doneness.
Combine lemon juice, orzo salad, and remaining 1 teaspoon lemon rind; toss well. Serve lamb chops with orzo salad and lemon wedges.
SERVING SIZE: 1 lamb chop, 3/4 cup orzo salad, and 1 lemon wedge
CALORIES 438; FAT 23.1g (sat 5.4g, mono 10.4g, poly 1.9g); PROTEIN 30g; CARB 29g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 82mg; IRON 2mg; SODIUM 644g; CALC 27mg
Savvy Shortcuts
In a pinch, replace the homemade rub with 1 tablespoon salt-free Greek seasoning.
Pork Fried Rice
PORK FRIED RICE
The genius of frozen cooked rice is revealed in this recipe: Fried rice always tastes best when the grains start out cold. Simply spread on a baking sheet, and thaw at room temperature while prepping the other ingredients.
SERVES 5 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 20 MIN.
2tablespoons lower-sodium soy sauce
1tablespoon unseasoned rice vinegar
2teaspoons dark sesame oil
2tablespoons peanut oil, divided
2(3-ounce) smoked boneless pork chops, cut into 1/2-inch pieces (11/4 cups; such as Smithfield)
1/2cup chopped green onions
3/4cup matchstick-cut carrots, coarsely chopped
1head baby bok choy, halved lengthwise and thinly sliced (13/4 cups)
3cups frozen cooked brown rice, thawed
3/4cup frozen petite green peas
2large eggs, lightly beaten
1/2cup chopped green onion tops
Combine first 3 ingredients in a small bowl, stirring with a whisk.
Heat a wok or large nonstick skillet over high heat. Add 1 tablespoon peanut oil to pan; swirl to coat. Add pork; stir-fry 2 minutes or until browned. Remove from pan.
Add remaining 1 tablespoon peanut oil to pan; swirl to coat. Add chopped green onions, carrots, and bok choy; stir-fry 2 to 3 minutes or until tender. Stir in rice and peas; stir-fry 2 minutes or until rice is hot.
Move rice and vegetables to edge of pan, creating a well in center. Pour egg into well; stir-fry 30 seconds or until scrambled. Stir in pork, soy sauce mixture, and green onion tops; remove from heat. Serve immediately.
SERVING SIZE: 1 cup
CALORIES 310; FAT 12.1g (sat 2.5g, mono 4g, poly 3g); PROTEIN 13g; CARB 38g; FIBER 3g; SUGARS 5g (est. added sugars 0g); CHOL 93mg; IRON 2mg; SODIUM 668mg; CALC 49mg
Eat Now & Later
When the chips are down, it’s time to make nachos! Top cheese-covered chips with the leftover pork mixture, and broil for a few minutes until bubbly.
Pulled Pork Summer Rolls With Asian Broccoli Slaw
PULLED PORK SUMMER ROLLS WITH ASIAN BROCCOLI SLAW
Perfect for a picnic, these fresh and crunchy rolls let you bring the barbecue to the party and leave the forks at home.
SERVES 8 • HANDS-ON TIME: 25 MIN. • TOTAL TIME: 25 MIN.
2tablespoons canola mayonnaise
1/2teaspoon dark sesame oil
2teaspoons rice vinegar, divided
1(12-ounce) package broccoli coleslaw
1/4cup thinly sliced green onions
1tablespoon black sesame seeds
2tablespoons hoisin sauce
8ounces smoked pulled pork, warmed
16(8-inch) round rice paper sheets
16large basil leaves (1/2 cup)
16small cilantro sprigs (1/2 cup)
1/4cup barbecue sauce (such as Sticky Fingers Memphis Original)
Combine mayonnaise, sesame oil, and 1 teaspoon rice vinegar in a large bowl, stirring until blended. Add coleslaw, green onions, and sesame seeds; toss to coat.
Combine hoisin sauce and remaining 1 teaspoon rice vinegar in a medium bowl, stirring with a whisk. Add pork; toss to coat. Fill a shallow dish with water to a depth of 1 inch. Add rice paper sheets, 2 at a time, to water; soak 1 minute or until softened.
Place a damp paper towel on a work surface. Place 2 softened rice paper sheets, slightly overlapping, on paper towel. Place 2 basil leaves and 2 cilantro sprigs on bottom third of 1 sheet. Top with 1 ounce pork and 1/3 cup slaw. Fold in sides of rice papers; roll up, gently pressing seam to seal. Place roll, seam side down, on a serving platter; cut roll in half, and cover with a damp paper towel to prevent drying. Repeat procedure with remaining rice paper sheets, basil, cilantro, pork, and slaw.
Serve rolls with remaining slaw and barbecue sauce for dipping.
SERVING SIZE: 1 roll, about 21/2 tablespoons slaw, and 11/2 teaspoons sauce
CALORIES 199; FAT 7.5g (sat 2.1g, mono 3.4g, poly 1.8g); PROTEIN 11g; CARB 21g; FIBER 2g; SUGARS 5g (est. added sugars 2g); CHOL 25mg; IRON 1mg; SODIUM 256mg; CALC 40mg
Eat Now & Later
A few leftover rolls might not make an entire meal for your family, but they’ll add plenty of protein to a big lunch salad full of Bibb lettuce, carrots, slivered almonds, and cabbage with sesame dressing.
Smoked Pork And Pepper Pizza
SMOKED PORK AND PEPPER PIZZA
Smoked chicken works just as well on this peppery pie. Look for sliced peppers and red onion either at your grocer’s salad bar or packaged in the produce section.
SERVES 6 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 24 MIN.
1pound refrigerated fresh pizza dough, at room temperature (such as Whole Foods)
2teaspoons olive oil
1cup refrigerated sliced tricolor bell peppers
3/4cup thinly sliced red onion
1/3cup spicy barbecue sauce (such as Stubb’s)
2cups shredded smoked pork (such as Bishop’s)
4ounces reduced-fat cheddar cheese with jalapeño peppers, shredded (about 1 cup; such as Cabot)
1tablespoon coarsely chopped fresh cilantro
Preheat oven to 450°F.
Roll or press pizza dough into a 14-inch circle on a 16-inch round sheet of parchment paper on a large baking sheet. Place a large pizza pan in preheated oven. Heat 4 minutes or until hot.
While pan preheats, heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add bell pepper and onion; sauté 4 minutes or just until tender and beginning to brown.
Spread barbecue sauce evenly over pizza dough, leaving a 1-inch border. Top with pork, pepper mixture, and cheese. Slide pizza and parchment paper onto preheated pan; place on bottom rack in oven.
Bake at 450°F for 17 minutes or until golden brown. Sprinkle with cilantro. Cut into 12 slices.
SERVING SIZE: 2 slices
CALORIES 377; FAT 13g (sat 4.9g, mono 1.9g, poly 0.5g); PROTEIN 22g; CARB 41g; FIBER 6g; SUGARS 2g (est. added sugars 1g); CHOL 43mg; IRON 2mg; SODIUM 574mg; CALC 156mg
Eat Now & Later
Double the pizza dough, and reinvent the leftovers later as breadsticks covered in olive oil and Parmesan cheese; quick dinner rolls; or a calzone stuffed with leftover Teriyaki Pork Tenderloin filling (page 61).
Stir-Fried Pork And Asian Greens
STIR-FRIED PORK AND ASIAN GREENS
Bagged Asian greens and fresh pineapple from the salad bar are quick go-tos for this easy pork stir-fry.
SERVES 4 • HANDS-ON TIME: 25 MIN. • TOTAL TIME: 25 MIN.
1/2(20-ounce) package frozen jasmine rice (such as 365 Organic)
1/3cup hoisin sauce
1/4cup water
1tablespoon rice vinegar
2teaspoons canola oil, divided
3(4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick), trimmed and thinly sliced
2teaspoons sesame oil
1tablespoon grated peeled fresh ginger
2garlic cloves, minced
1cup snow peas, trimmed and cut into 1-inch pieces
1(10.7-ounce) bag chopped Asian blend greens (such as Dole Chopped Asian Blend)
3/4cup chopped fresh pineapple
Sliced green onions (optional)
Cilantro leaves (optional)
Prepare rice according to package directions.
Combine hoisin sauce, water, and vinegar, stirring with a whisk.
Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon canola oil to pan; swirl to coat. Add half of pork; cook 3 minutes or until lightly browned. Transfer to a bowl. Repeat with remaining 1 teaspoon canola oil and remaining half of pork.
Heat pan over medium-high heat. Add sesame oil; swirl to coat. Add ginger and garlic; cook 1 minute or until fragrant. Stir in snow peas and greens; sauté 2 minutes or until crisp-tender. Stir in pork, pineapple, and hoisin mixture. Bring to a boil; cook, uncovered, 1 minute or until sauce thickens. Serve pork mixture over rice; sprinkle with green onions and cilantro, if desired.
SERVING SIZE: 11/4 cups pork mixture and 1/2 cup rice
CALORIES 425; FAT 17.3g (sat 4.8g, mono 7.9g, poly 3.3g); PROTEIN 21g; CARB 45g; FIBER 3g; SUGARS 12g (est. added sugars 5g); CHOL 52mg; IRON 2mg; SODIUM 402mg; CALC 61mg
Teriyaki Pork Tenderloin Mu Shu Wraps
TERIYAKI PORK TENDERLOIN MU SHU WRAPS
Squeezing dinner in between this and that? These perfectly portable wraps make for a meaty meal on the move.
SERVES 10 • HANDS-ON TIME: 17 MIN. • TOTAL TIME: 17 MIN.
1(1-pound) package teriyaki-marinated pork tenderloin
1teaspoon dark sesame oil
1(8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster), chopped (such as Publix Gourmet Blend)
Cooking spray
1(14-ounce) package cabbage-and-carrot coleslaw with red cabbage
1(3-ounce) package presliced green onions
6tablespoons hoisin sauce
2tablespoons water
1tablespoon rice vinegar
10(8-inch) fat-free flour tortillas (such as La Banderita)
Lime wedges (optional)
Drain and rinse pork; pat dry with paper towels. Cut pork crosswise into 1/2-inch-thick slices. Heat a large nonstick skillet over medium-high heat. Add sesame oil; swirl to coat. Add pork slices; cook 4 minutes on each side or until browned. Remove from pan. Add mushrooms to pan; coat with cooking spray. Cook, stirring frequently, 3 minutes or until lightly browned. Add coleslaw and green onions; cook, stirring frequently, 3 minutes or until vegetables are slightly tender. Add hoisin sauce, 2 tablespoons water, and rice vinegar, tossing to coat. Remove from heat; cover and keep warm.
Cut pork slices into julienne strips, reserving accumulated juices. Stir pork and juices into vegetable mixture.
Spoon about 1/2 cup pork mixture onto the bottom third of each tortilla. Fold in edges of tortillas; roll up. Serve with lime wedges, if desired.
SERVING SIZE: 1 wrap
CALORIES 205; FAT 2.4g (sat 0.6g, mono 1g, poly 0.7g); PROTEIN 14g; CARB 29g; FIBER 7g; SUGARS 6g (est. added sugars 2g); CHOL 21mg; IRON 2mg; SODIUM 502mg; CALC 127mg
Grilled Salmon With Whole-Grain Pilaf
GRILLED SALMON WITH WHOLE-GRAIN PILAF
Send lemon and asparagus on a delicious double date with grilled salmon and grains, and have dinner on the table in less than 10 minutes.
SERVES 6 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 7 MIN.
1(13-ounce) package frozen ancient-grain medley (such as Engine 2)
2tablespoons water
1pound asparagus spears
Cooking spray
1/4teaspoon kosher salt
1/4cup chopped fresh parsley
1/2teaspoon grated lemon rind
2tablespoons fresh lemon juice
1tablespoon extra-virgin olive oil
2cups grape tomatoes, halved
4(6-ounce) pregrilled salmon fillets (such as Whole Foods)
6lemon wedges
Combine grain medley and 2 tablespoons water in a large microwave-safe bowl. Cover with plastic wrap; vent. Microwave at HIGH 2 minutes. Keep warm.
Snap off tough ends of asparagus; cut diagonally into 3/4-inch pieces. Heat a large nonstick skillet over medium-high heat. Add asparagus to pan. Coat asparagus with cooking spray; sprinkle with salt. Sauté over medium-high heat 4 minutes or until asparagus is crisp-tender.
Add parsley and next 3 ingredients (through oil) to grain medley; toss well. Add asparagus and tomatoes; toss.
Place salmon on a microwave-safe plate. Cover with wax paper. Microwave at HIGH 1 minute or until thoroughly heated. Break salmon into large pieces using a fork; gently fold into grain mixture. Place mixture on each of 6 plates. Serve with lemon wedges.
SERVING SIZE: 11/2 cups salmon mixture and 1 lemon wedge
CALORIES 372; FAT 17.4g (sat 3.2g, mono 7g, poly 5.5g); PROTEIN 30g; CARB 22g; FIBER 4g; SUGARS 3g (est. added sugars 0g); CHOL 71mg; IRON 6mg; SODIUM 152mg; CALC 31mg
Thai Coconut Shrimp Soup
THAI COCONUT SHRIMP SOUP
Frozen Thai curry–lime broth and coconut milk serve as the base of this slightly spicy soup. Stir in a dash of fish sauce before serving for full flavor.
SERVES 8 • HANDS-ON TIME: 16 MIN. • TOTAL TIME: 16 MIN.
1(8-ounce) package rice vermicelli
1(20-ounce) package frozen Thai curry and lime broth, thawed (such as Nona Lim)
1(13.5-ounce) can light coconut milk
1tablespoon lemongrass paste
3cups thinly sliced shiitake mushroom caps (1/2 pound)
1pound medium shrimp, peeled and deveined
1/3cup cilantro leaves
1/3cup basil leaves
11/2 tablespoons fresh lime juice
8teaspoons Sriracha (hot chile sauce, such as Huy Fong)
8lime wedges
Combine noodles and boiling water to cover in a large heatproof bowl. Let stand 8 minutes or until noodles are soft. Drain. Rinse with cold water; drain.
While noodles soften, combine broth, coconut milk, and lemongrass paste in a Dutch oven. Bring to a boil; reduce heat to medium. Stir in mushrooms; cook 5 minutes or until mushrooms are tender. Stir in shrimp; cook 3 minutes or until shrimp are done. Stir in noodles; cook 2 minutes or until thoroughly heated. Stir in cilantro, basil, and lime juice. Ladle soup into each of 8 bowls; top evenly with Sriracha. Serve with lime wedges.
SERVING SIZE: 11/4 cups soup, 1 teaspoon Sriracha, and 1 lime wedge
CALORIES 231; FAT 8.7g (sat 3.8g, mono 0g, poly 0.1g); PROTEIN 11g; CARB 27g; FIBER 2g; SUGARS 3g (est. added sugars 1g); CHOL 71mg; IRON 1mg; SODIUM 390mg; CALC 50mg
Almond-Crusted Tilapia With Lemon-Caper Sauce
ALMOND-CRUSTED TILAPIA WITH LEMON-CAPER SAUCE
You can usually find a variety of nut- and spice-crusted tilapia at the fish counter of your local supermarket. Pair it with a quick lemon-caper pan sauce and already roasted or grilled green beans from the deli counter, and you’ll have dinner on the table in less than half an hour.
SERVES 4 • HANDS-ON TIME: 14 MIN. • TOTAL TIME: 23 MIN.
4(6-ounce) almond-crusted tilapia fillets (such as Fresh Market)
Cooking spray
2cups pregrilled green beans with red and yellow bell peppers (such as Whole Foods)
1/2cup roasted tomatoes, coarsely chopped
3tablespoons coarsely chopped pitted kalamata olives
2teaspoons balsamic vinegar
1/8teaspoon freshly ground black pepper
2tablespoons unsalted butter
1tablespoon olive oil
1/2teaspoon grated lemon rind
3tablespoons chopped fresh parsley
2tablespoons fresh lemon juice
1tablespoon capers, drained
1/4teaspoon salt
4lemon slices
Preheat oven to 400°F.
Heat a large nonstick skillet over medium-high heat. Coat fish with cooking spray; cook fish, in 2 batches, 2 minutes on each side or until lightly browned. Transfer to a foil-lined baking sheet. Bake at 400°F for 10 minutes or until fish flakes easily when tested with a fork. Keep warm.
While fish bakes, combine grilled green beans and next 4 ingredients (through pepper) in a large bowl; toss well. Transfer to a metal baking pan lightly coated with cooking spray. Bake, uncovered, at 400°F for 8 minutes or until thoroughly heated.
Wipe drippings from skillet with a paper towel; add butter and olive oil, and cook over medium heat 2 minutes or until butter melts and begins to foam. Stir in lemon rind and next 4 ingredients (through salt). Serve fish with lemon-caper sauce, roasted green bean mixture, and lemon slices.
SERVING SIZE: 1 fish fillet, 1 tablespoon sauce, 2/3 cup green bean mixture, and 1 lemon slice
CALORIES 512; FAT 35.9g (sat 6.9g, mono 16.4g, poly 5.5g); PROTEIN 32g; CARB 20g; FIBER 6g; SUGARS 7g (est. added sugars 6g); CHOL 70mg; IRON 0mg; SODIUM 569mg; CALC 11mg
Eat Now & Later
Make a simple salad with your leftover tilapia. Break up the fish, and toss it with spinach and Cilantro-Chile Vinaigrette (page 269).
Seared Salmon With Roasted Grape Tomatoes
SEARED SALMON WITH ROASTED GRAPE TOMATOES
Roasting the grape tomatoes brings out their sweetness, making them a great complement for this flaky fish.
SERVES 4 • HANDS-ON TIME: 11 MIN. • TOTAL TIME: 19 MIN.
2cups multicolored grape tomatoes
Cooking spray
5teaspoons olive oil, divided
1(11/2-pound) salmon fillet, cut crosswise into 4 equal pieces
1/2teaspoon kosher salt, divided
1/4teaspoon freshly ground black pepper, divided
1/2teaspoon grated lemon rind
2teaspoons fresh lemon juice
2teaspoons rice vinegar
1/2teaspoon Dijon mustard
1/2teaspoon honey
4cups Mediterranean kale salad (such as Whole Foods)
1teaspoon thyme leaves
4lemon wedges
Preheat oven to 400°F.
Place grape tomatoes on a metal baking sheet lightly coated with cooking spray. Lightly coat tomatoes with cooking spray. Bake at 400°F for 12 minutes or until lightly browned and beginning to caramelize.
While tomatoes bake, heat a large ovenproof nonstick skillet over medium-high heat until hot. Add 2 teaspoons oil; swirl to coat. Sprinkle salmon with 1/4 teaspoon kosher salt and 1/8 teaspoon pepper. Lightly coat salmon with cooking spray; place salmon, skin side up, in pan. Cook 3 minutes or until golden brown. Turn salmon over. Place skillet in oven. Bake at 400°F for 6 minutes or until fish flakes easily when tested with a fork. Keep warm.
Combine remaining 1 tablespoon olive oil, lemon rind, and next 4 ingredients (through honey) in a small bowl; stir well with a whisk. Drizzle dressing over kale salad; toss well. Combine roasted tomatoes, thyme leaves, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper, pressing tomatoes gently with the back of a fork to release juices; toss well. Top salmon with roasted tomato mixture, and serve with kale salad and lemon wedges.
SERVING SIZE: 1 fish fillet, 1/3 cup roasted tomatoes, 1 cup kale salad, and 1 lemon wedge
CALORIES 376; FAT 16g (sat 2.2g, mono 7.9g, poly 2.4g); PROTEIN 39g; CARB 18g; FIBER 4g; SUGARS 7g (est. added sugars 3g); CHOL 78mg; IRON 8mg; SODIUM 506mg; CALC 14mg
Fish Tacos With Cilantro-Avocado Slaw
FISH TACOS WITH CILANTRO-AVOCADO SLAW
Pick up seasoned fish chunks or fillets at the seafood department of your local supermarket for these quick grilled fish tacos. For an extra hit of smokiness, sprinkle fish with a blend of ancho chile powder and ground cumin.
SERVES 4 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 20 MIN.
2cups bagged cabbage-and-carrot coleslaw
1/3cup cilantro-avocado yogurt dressing (such as Bolthouse Farms)
2tablespoons fresh lime juice, divided
2cups prepared grilled corn–and-onion salad (such as Whole Foods)
1cup rinsed and drained canned black beans
1/4cup chopped fresh cilantro
2tablespoons minced seeded jalapeño pepper (1 small pepper)
Cooking spray
1pound chipotle-lime–seasoned firm white fish chunks (such as Whole Foods)
8(6-inch) corn tortillas
8lime wedges
Combine coleslaw, yogurt dressing, and 1 tablespoon lime juice; toss gently to coat.
Combine remaining 1 tablespoon lime juice, corn salad, and next 3 ingredients (through jalapeño); toss well.
Heat a grill pan over medium-high heat. Coat grill pan with cooking spray. Add fish to pan; grill 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan.
Lightly coat tortillas with cooking spray. Grill 1 minute on each side or until lightly browned. Place 11/2 ounces fish and 1/4 cup slaw in center of each tortilla; fold in half. Serve with corn–black bean salad and lime wedges.
SERVING SIZE: 2 tacos, 3/4 cup salad, and 2 lime wedges
CALORIES 416; FAT 9.8g (sat 0.8g, mono 2.2g, poly 2.1g); PROTEIN 30g; CARB 55g; FIBER 11g; SUGARS 7g (est. added sugars 5g); CHOL 43mg; IRON 1mg; SODIUM 767mg; CALC 49mg
Red Curry Shrimp Sauté With Jasmine Rice
RED CURRY SHRIMP SAUTÉ WITH JASMINE RICE
Leave the soy sauce on the shelf, and use red curry paste to add some spark to the traditional shrimp-and-rice combination.
SERVES 4 • HANDS-ON TIME: 20 MIN. • TOTAL TIME: 23 MIN.
11/2 cups water
1cup uncooked jasmine rice
2teaspoons canola oil
1cup thinly vertically sliced onion
1cup thinly sliced red bell pepper
11/2 tablespoons red curry paste
1cup light coconut milk
3/4pound peeled and deveined large shrimp
2teaspoons fresh lime juice
1teaspoon fish sauce
Torn cilantro leaves (optional)
4lime wedges
Bring 11/2 cups water to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed. Remove from heat. Let stand 5 minutes; fluff with a fork.
While rice cooks, heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and bell pepper; sauté 6 minutes or until tender and beginning to brown. Add curry paste; sauté 1 minute. Stir in coconut milk; bring to a simmer. Add shrimp; cook, stirring frequently, 3 minutes or until shrimp are done. Remove from heat; stir in lime juice and fish sauce.
Place rice into each of 4 bowls. Spoon shrimp mixture evenly over rice; top with cilantro, if desired. Serve with lime wedges.
SERVING SIZE: 3/4 cup rice, 3/4 cup shrimp mixture, and 1 lime wedge
CALORIES 306; FAT 7.3g (sat 3.9g, mono 1.6g, poly 0.9g); PROTEIN 15g; CARB 42g; FIBER 1g; SUGARS 3g (est. added sugars 0g); CHOL 107mg; IRON 2mg; SODIUM 758mg; CALC 63mg
Savvy Shortcuts
Peeling and deveining shrimp can be time-consuming. Ask at the grocery store fish counter if they offer that service for free, or spend a little extra cash on cook-ready shrimp.
Mushroom Ravioli And Winter Vegetables In Butternut Broth
MUSHROOM RAVIOLI AND WINTER VEGETABLES IN BUTTERNUT BROTH
Pasta and soup pair up for a simple dinner full of exquisite flavors. Adding butternut soup to the vegetable broth is an easy way to create complexity.
SERVES 4 • HANDS-ON TIME: 24 MIN. • TOTAL TIME: 24 MIN.
2cups lower-sodium vegetable broth (such as Pacific)
1/2cup lower-sodium creamy butternut squash soup (such as Pacific)
1/4cup dry white wine
2teaspoons refrigerated Italian herb paste (such as Gourmet Garden)
1teaspoon olive oil
1(8-ounce) package presliced cremini mushrooms
1/4teaspoon salt
1/4teaspoon coarsely ground black pepper
1(8-ounce) package refrigerated butternut squash chunks (13/4 cups)
1(8-ounce) package frozen wild chanterelle mushroom ravioli
3cups loosely packed baby kale
1ounce fresh Parmesan cheese, finely shaved (about 1/4 cup)
Fried sage leaves (optional)
Combine first 4 ingredients in a large saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes.
While broth mixture cooks, heat a large nonstick skillet over medium-high heat. Add olive oil; swirl to coat. Add mushrooms, salt, and pepper. Cook, stirring frequently, 6 minutes or until liquid evaporates and mushrooms are golden brown. Add butternut squash; sauté 4 minutes. Add broth mixture and ravioli. Cover and reduce heat to medium. Cook 8 minutes or until pasta is tender.
Add kale, stirring until wilted. Ladle soup into each of 4 bowls; top evenly with cheese. Garnish with fried sage leaves, if desired. Serve immediately.
SERVING SIZE: 1 cup broth mixture and 1 tablespoon cheese
CALORIES 259; FAT 5g (sat 2.2g, mono 1.4g, poly 0.3g); PROTEIN 11g; CARB 40g; FIBER 5g; SUGARS 5g (est. added sugars 0g); CHOL 14mg; IRON 6mg; SODIUM 650mg; CALC 222mg
Eat Now & Later
Turn that leftover butternut squash soup into soup shooters—a party-ready appetizer—or reduce it in a pan over medium heat, add some half-and-half and sage, and make it into a personality-packed sauce for pasta and protein.
Meatless “Chicken” Tinga Gyros
MEATLESS “CHICKEN” TINGA GYROS
Curb your Greek and Mexican cravings in one meatless mash-up of a torta and classic gyro sandwich.
SERVES 6 • HANDS-ON TIME: 23 MIN. • TOTAL TIME: 23 MIN.
1(10.6-ounce) package frozen smoky chipotle tinga–flavored meatless chicken (such as Sol Cuisine)
Cooking spray
6(8-inch) pitas (such as Toufayan)
1(16-ounce) package refrigerated presliced bell pepper and onion for fajitas, coarsely chopped (4 cups)
1teaspoon fresh lime juice
1/4teaspoon kosher salt
1/4teaspoon ground cumin
1/2cup premade guacamole (such as Whole Foods)
1/4cup low-fat sour cream
2tablespoons fresh lime juice
3cups shredded iceberg lettuce
Combine all ingredients from package of meatless chicken in a medium microwave-safe bowl. Microwave, uncovered, at HIGH 3 minutes; stir. Microwave an additional 3 minutes or until hot. Cover and keep warm.
Preheat a large heavy grill pan over medium-high heat.
Coat grill pan with cooking spray. Coat both sides of pitas with cooking spray, and place in grill pan. Cook 30 seconds on each side or until grill marks appear. Wrap pitas in foil, and keep warm.
Add chopped vegetables to pan. Coat vegetables with cooking spray; sprinkle with 1 teaspoon lime juice, salt, and 1/4 teaspoon cumin. Cook 5 minutes or until vegetables are slightly softened and beginning to brown, stirring occasionally. Stir vegetables into cooked meatless chicken mixture; cover and keep warm.
Combine guacamole, sour cream, and 2 tablespoons lime juice in a small bowl, stirring until smooth.
Spoon 2/3 cup vegetable mixture down center of each pita. Top each with 2 tablespoons guacamole mixture and 1/2 cup lettuce; roll up. Serve immediately.
SERVING SIZE: 1 gyro
CALORIES 299; FAT 7.8g (sat 1.4g, mono 3.6g, poly 0.9g); PROTEIN 15g; CARB 45g; FIBER 6g; SUGARS 8g (est. added sugars 3g); CHOL 4mg; IRON 5mg; SODIUM 542mg; CALC 101mg
Seasonal Switch-Up
Get creative with your vegetables according to the season: Try a mix of shredded Napa cabbage, sliced radishes, thinly sliced red onions, and even arugula for added flavor.