skillets
& stir-fries
These flash-in-the pan entrées are packed with lean proteins, legumes, fresh vegetables and grains.
hungarian-style pork paprikash
irish stout beef and cabbage stir-fry
These flash-in-the pan entrées are packed with lean proteins, legumes, fresh vegetables and grains.
hungarian-style pork paprikash
irish stout beef and cabbage stir-fry
Even small shifts in ingredient choices can make a big difference in flavor when you can’t rely on fat for it. Fire-roasted tomatoes, for instance, are fat-free but add a nice, smoky flavor to dishes such as this one.
Prep: 15 minutes Cook: 15 minutes
1. In a resealable plastic bag combine flour, paprika, black pepper, and cayenne pepper. Add the pork; seal bag. Toss to coat pork with flour mixture. In a large skillet heat oil over medium-high heat. Add pork; cook about 5 minutes or until browned on all sides.
2. Cut carrots in half crosswise. Cut each piece, lengthwise into quarters, making a total of 16 carrot sticks. Add carrots, undrained tomatoes, tomato sauce, and yellow pepper to skillet; stir to combine. Bring to boiling; reduce heat. Cover and simmer for 10 minutes, stirring occasionally.
3. Meanwhile, cook pasta according to package directions; drain. Add pasta to pork mixture in skillet; toss to combine. Top each serving with sour cream, and, if desired, sprinkle with parsley. Makes 6 servings.
Per Serving: 315 cal., 6 g fat (1 g sat. fat), 52 mg chol., 379 mg sodium, 44 g carb., 8 g fiber, 23 g pro.
cook smart For healthy eating white is often not the best choice. Make your rice brown, your potatoes orange, and your breads and pasta whole grain.
Use a cooking apple that will keep its shape when exposed to heat. A good choice for this dish is the sturdy Granny Smith, which also has a pleasing tart flavor that works well in savory dishes.
Start to Finish: 25 minutes
1. For the sauce, in a small bowl combine apple juice, apple jelly, soy sauce, teriyaki sauce, and crushed red pepper; set aside.
2. Meanwhile, coat an unheated large nonstick skillet or wok with cooking spray. Preheat over medium-high heat. Add sweet pepper, onion, and celery to hot skillet. Cover and cook for 3 minutes, stirring occasionally. Add apple, water chestnuts, carrot, ginger, and garlic; cover and cook for 3 to 4 minutes more or until vegetables and apple are crisp-tender, stirring occasionally. Remove vegetables from skillet.
3. Add sesame oil to the same skillet. Add pork strips. Cook and stir over medium-high heat for 2 to 3 minutes or until cooked through. Return vegetables to skillet along with sauce. Cook and stir for 1 to 2 minutes or until heated through. Serve stir-fry with hot cooked rice. Makes 2 servings.
Per Serving: 294 cal., 7 g fat (1 g sat. fat), 35 mg chol., 498 mg sodium, 39 g carb., 4 g fiber, 20 g pro.
Radishes with creamy fat-free ricotta
Brothy mushroom soup
Skillet-wilted savoy cabbage with cumin
Mustard such as the brown mustard used in this dish is a terrific ingredient in healthful cooking because it adds so much flavor with no dietary repercussions. A tablespoon contains just 15 calories.
Start to Finish: 18 minutes
1. In a medium bowl whisk together beer, honey, tomato paste, mustard, caraway seeds, salt, and pepper; set aside.
2. Place cabbage and carrots in a 2-quart baking dish; add 2 tablespoons water. Microwave, covered, on 100-percent-power (high) for 8 to 10 minutes or until crisp-tender, stirring once. Set aside; keep warm.
3. Meanwhile, in a very large nonstick skillet heat olive oil over medium-high heat. Add beef. Cook, stirring frequently, 3 to 4 minutes or until just slightly pink in the center. Remove beef from skillet; keep warm.
4. Add onion to skillet. Cook, stirring occasionally, for 4 to 5 minutes or until tender. Pour beer mixture into skillet. In a small bowl stir together 2 tablespoons water and flour; stir into onion and beer mixture. Return beef to skillet; cook and stir 3 minutes or until bubbling.
5. Serve beef mixture with cabbage wedges and carrots. Sprinkle with parsley, if desired. Makes 4 servings.
Per Serving: 365 cal., 12 g fat (3 g sat. fat), 68 mg chol., 532 mg sodium, 30 g carb., 6 g fiber, 29 g pro.
cook smart Lean red meat is a rich source of many important nutrients, including protein, vitamin B12, iron, and zinc just to name a few.
Beans add bulk. Adding beans to a meat dish means you can get by with using less meat—and still feel completely satisfied when you leave the dinner table. That’s a savings in both calories and dollars.
Prep: 15 minutes Cook: 20 minutes
1. In a large skillet cook onion in hot oil over medium-high heat for 3 minutes. Add garlic; cook and stir for 1 minute. Add beef, chili powder, Italian seasoning, and pepper. Cook for 3 to 4 minutes or until beef is browned.
2. Stir in broth, undrained tomatoes, tomato sauce, and salt. Bring to boiling. Stir in pasta; reduce heat. Simmer, uncovered, about 10 minutes or until pasta is just tender, stirring frequently. Stir in beans and corn. Cover and simmer for 3 to 4 minutes or until heated through. If desired, sprinkle each serving with cheddar cheese and/or parsley. Makes 6 servings.
Per Serving: 399 cal., 9 g fat (2 g sat. fat), 63 mg chol., 629 mg sodium, 50 g carb., 10 g fiber, 33 g pro.
Wilted escarole with light Parmesan dressing
Orange-fennel salad
Dark chocolate mini squares
Classic chili mac never goes out of style. This version is homey and lean—and most of the ingredients are in your pantry or refrigerator most of the time, making it a great last-minute meal.
Prep: 20 minutes Cook: 20 minutes
1. In a large skillet cook meat and onion until meat is brown and onion is tender, using a wooden spoon to break up meat as it cooks. Drain off fat.
2. Stir beans, tomatoes, tomato sauce, macaroni, chile peppers, chili powder, and garlic salt into meat mixture in skillet. Bring to boiling; reduce heat. Simmer, covered, about 20 minutes or until macaroni is tender, stirring often. Top each serving with some of the cheese. Makes 6 servings.
Per Serving: 289 cal., 11 g fat (5 g sat. fat), 56 mg chol., 622 mg sodium, 27 g carb., 5 g fiber, 23 g pro.
Bibb lettuce with fresh avocado and onions
Fresh corn salad with basil and tomatoes
Brownie bites
Mangoes are the world’s most popular fruit. They’re available year-round and each cup is rich in vitamin A, folate, vitamin C, and a good source of fiber.
Start to Finish: 30 minutes
1. For sauce, in a small bowl combine orange juice, soy sauce, garlic, five-spice powder, and crushed red pepper; set aside.
2. In a small bowl toss together chicken and cornstarch. In a large nonstick skillet heat oil over medium-high heat. Add chicken; cook and stir for 4 minutes. Add stir-fry vegetables; cook and stir for 1 minute. Add sauce. Cook and stir about 2 minutes or until thickened. Stir in mango. Serve stir-fry over rice and sprinkle with cashews. Makes 4 servings.
Per Serving: 423 cal., 14 g fat (2 g sat. fat), 54 mg chol., 550 mg sodium, 48 g carb., 5 g fiber, 25 g pro.
Roasted almonds with rosemary and thyme
Skillet-roasted baby bok choy
Fatah ( “crushed” or “crumbs” in Arabic) was originally developed as a way to use up stale flatbread but in parts of the Middle East has come to include couscous or rice as well.
Prep: 10 minutes Cook: 15 minutes
1. In a large skillet heat oil over medium-high heat. Add onion; cook and stir for 3 minutes. Add garlic; cook and stir for 1 minute. Add lamb; cook for 3 to 5 minutes or until brown on all sides.
2. Stir in broth, couscous, oregano, cumin, salt, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 10 minutes, stirring occasionally.
3. Stir in asparagus and sweet pepper. Cover and simmer for 3 to 5 minutes more or until vegetables are crisp-tender. Fluff lamb mixture lightly with a fork. Sprinkle with oregano and serve with lemon wedges. Makes 4 servings.
Per Serving: 334 cal., 9 g fat (3 g sat. fat), 54 mg chol., 390 mg sodium, 39 g carb., 6 g fiber, 26 g pro.
An extra-large skillet—nonstick or not—is a very good investment if you like to make a lot of healthful one-dish meals such as this light and fresh Italian-style dish.
Start to Finish: 25 minutes
1. In an extra-large skillet cook and stir chicken and garlic in hot oil over medium-high heat for 4 to 5 minutes or until chicken is no longer pink. Sprinkle with salt and pepper. Remove from skillet; keep warm.
2. Add mushrooms and onion to hot skillet. Cook for 3 to 5 minutes or until mushrooms and onion are tender and lightly browned, stirring occasionally.
3. Return chicken to skillet; heat through. Add spinach and basil to skillet; toss gently until spinach is wilted. Stir in tomatoes; cook about 2 minutes or until slightly softened and heated through. Top each serving with some of the cheese. Makes 4 servings.
Per Serving: 212 cal., 6 g fat (1 g sat. fat), 68 mg chol., 425 mg sodium, 10 g carb., 3 g fiber, 30 g pro.
Pesto, radish, sea salt on gluten-free crostini
Whole wheat orzo
Low carb, high protein quinoa stands in for rice in this Asian-inspired stir fry. If you’re in a bit of a hurry, look for the packages of julienne carrots in the produce section in place of cutting your own.
Start to Finish: 45 minutes
1. In a large skillet heat 1 tablespoon of the oil over medium heat. Add carrots; cook and stir for 5 minutes. Add sweet pepper; cook and stir about 3 minutes more or until carrots are tender. Transfer to a medium bowl. In the same skillet heat 1 tablespoon of the oil over medium-high heat. Add chicken; cook and stir for 4 to 5 minutes or until chicken is no longer pink. Transfer to the bowl with carrot mixture. Stir in edamame.
2. In the same skillet heat the remaining 1 tablespoon oil over medium heat. Add ginger, garlic, and, if desired, crushed red pepper; cook and stir for 30 seconds. Stir in broth, orange juice concentrate, and soy sauce. Bring to boiling.
3. In a small bowl combine cornstarch and the water; stir into broth mixture. Simmer, uncovered, for 2 minutes. Stir in chicken mixture. Cook and stir until heated through.
4. Serve chicken mixture over quinoa. Sprinkle with sesame seeds. Makes 6 servings.
Per Serving: 373 cal., 13 g fat (2 g sat. fat), 48 mg chol., 481 mg sodium, 39 g carb., 7 g fiber, 26 g pro.
Vegetable spring rolls
Snow pea-radish-green onion salad
cook smart Fiber is only one of the nutritional perks found in whole grains which have abundant quantities of vitamins and minerals, as well as antioxidants.
If you’re having a hard time finding 4- to 5-ounce boneless, skinless chicken breasts, buy two 8- to 10-ounce breasts and cut them in half.
Prep: 25 minutes Cook: 25 minutes
1. Sprinkle chicken breast halves with ¼ teaspoon of the salt and ¼ teaspoon of the pepper. In a large nonstick skillet heat 1 teaspoon of the oil over medium-high heat. Brown chicken breasts in hot oil for 5 minutes, turning once.
2. Add the remaining 1 teaspoon oil to the skillet. Add the onion and garlic; cook and stir for 2 minutes. Stir in broth, undrained tomatoes, jalapeño, lime juice, the remaining ½ teaspoon pepper, and the remaining ¼ teaspoon salt. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in zucchini. Cover and simmer for 3 to 4 minutes more or until zucchini is crisp-tender and chicken is no longer pink (170°F). Stir in rice, heat through. Sprinkle each serving with cilantro and serve with lime wedges. Makes 4 servings.
Per Serving: 414 cal., 8 g fat (1 g sat. fat), 73 mg chol., 518 mg sodium, 47 g carb., 5 g fiber, 31 g pro.
Green and red leaf salad
Sectioned and chopped grapefruit with mint
Chile bean sauce is a salty brown sauce made from fermented soybeans, similar to miso. If you can’t find it at your supermarket, look for it at an Asian market (where you will also find the banh pho noodles).
Prep: 30 minutes Cook: 10 minutes
1. Fill a large saucepan half full with water; bring to boiling. Remove saucepan from heat. Add noodles; let stand for 8 minutes. Drain well in a colander.
2. Meanwhile, for sauce, in a small bowl combine lime peel, lime juice, peanut butter, fish sauce, the water, garlic, and bean sauce; whisk together well until smooth. Set aside.
3. In a very large nonstick skillet or large nonstick wok heat 2 teaspoons of the oil over medium-high heat. Add chicken; cook and stir for 4 to 6 minutes or until chicken is no longer pink. Transfer chicken to a bowl.
4. Add the remaining 1 teaspoon oil to the skillet. Add sweet pepper and stir-fry for 2 minutes. Add drained noodles and white bottoms of green onions. Stir-fry for 2 minutes. Add broccoli, sauce, and chicken. Cook and stir until heated through. To serve, divide stir-fry among four plates. Sprinkle with green onion tops and peanuts. Makes 4 servings.
Per Serving: 368 cal., 11 g fat (2 g sat. fat), 66 mg chol., 556 mg sodium, 34 g carb., 3 g fiber, 32 g pro.
Roasted leeks with thyme and garlic
Mango salad
Honey-ginger tea
If your cutlets are thicker than ½-inch, lay them on a flat surface and cover them with plastic wrap. Pound lightly with the flat side of a meat mallet until they reach the desired thickness.
Prep: 15 minutes Cook: 25 minutes
1. In an extra-large nonstick skillet heat 1 teaspoon of the oil over medium-high heat. Add turkey and cook for 4 to 8 minutes or until browned and no longer pink, turning once. Remove turkey from skillet; set aside.
2. Add the remaining 1 teaspoon oil to the skillet. Add the mushrooms, onion, carrot, and sweet pepper; cook and stir for 3 to 4 minutes or until tender. Stir in broth, barley, and dried thyme (if using). Bring to boiling; reduce heat. Cover and simmer for 10 to 12 minutes or until barley is tender and liquid is nearly absorbed.
3. Stir in fresh thyme (if using), lemon peel, and ¼ teaspoon black pepper. Return turkey to skillet. Cover and cook for 1 to 3 minutes or until heated through. Season to taste with salt and pepper. If desired, sprinkle each serving with additional fresh thyme and serve with lemon wedges. Makes 6 servings.
Per Serving: 241 cal., 4 g fat (1 g sat. fat), 50 mg chol., 318 mg sodium, 23 g carb., 4 g fiber, 31 g pro.
To remove the tough string that runs along the inside curve of the pea pod, use a paring knife to cut off the very tip of the stem end of the pod, then pull the string down the length of it.
Start to Finish: 25 minutes
1. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact if desired. Rinse shrimp; pat dry with paper towels.
2. In an extra-large skillet cook and stir shrimp, bok choy, and garlic in hot sesame oil over medium-high heat for 4 to 6 minutes or just until shrimp are opaque. Carefully add pea pods, soy sauce, and pepper to skillet. Cook and stir for 1 minute more.
3. Sprinkle with sesame seeds. Serve with hot cooked whole grain spaghetti. Makes 4 servings.
Per Serving: 228 cal., 6 g fat (1 g sat. fat), 143 mg chol., 648 mg sodium, 23 g carb., 4 g fiber, 21 g pro.
Hot and sour soup
Ginger-soy glazed edamame
Lemon balm tea
cook smart To reduce the amount of sodium in cooking, substitute with products such as reduced-sodium canned broth, and no-salt-added diced tomatoes.
Because the anchovies, olives, capers, and cheese are high in sodium, be sure to use no-salt-added tomatoes to keep the sodium level in check.
Prep: 25 minutes Cook: 20 minutes
1. In a large skillet heat oil over medium-high heat. Add garlic and anchovy fillets; cook and stir for 30 seconds. Add undrained tomatoes, potatoes, oregano, black pepper, red pepper, and salt. Bring to boiling; reduce heat. Cover and simmer for 10 minutes, stirring once.
2. Stir in olives and capers. Place the cod on top of the potato mixture. Cover and simmer about 10 minutes or until potatoes are tender and fish flakes easily when tested with a fork. Stir together parsley and Parmesan; sprinkle over potato mixture in skillet. Makes 4 servings.
Per Serving: 286 cal., 5 g fat (1 g sat. fat), 52 mg chol., 582 mg sodium, 35 g carb., 8 g fiber, 26 g pro.
Frittatas are economical, fast to fix, and versatile. They’re a great way to use up leftover roasted or fresh vegetables, whatever fresh herbs you have on hand, and small amounts of cheese and/or meats.
Prep: 25 minutes Cook: 10 minutes Bake: 15 minutes at 375°F Stand: 5 minutes
1. Preheat oven to 375°F. In a large ovenproof nonstick skillet cook potatoes in hot oil over medium heat for 5 minutes. Add carrots; cook about 5 minutes more or until potatoes and carrots are tender and lightly browned, turning occasionally.
2. In a medium bowl whisk together the eggs, half of the green onions, the salt, and pepper. Pour egg mixture over potato mixture in skillet. Place skillet in oven. Bake, uncovered, for 15 to 18 minutes or until frittata appears dry on top. Remove from oven. Let stand on a wire rack for 5 minutes.
3. Meanwhile, for topper, in a small bowl gently toss together the remaining green onions, the cherry tomatoes, garlic, and parsley. Set aside.
4. With a spatula, loosen edges of frittata from skillet. Place a large serving platter over the skillet. Using two hands, invert platter and skillet to release frittata onto platter. Cut frittata into wedges. Serve with green onion topper. Makes 6 servings.
Per Serving: 259 cal., 14 g fat (4 g sat. fat), 372 mg chol., 362 mg sodium, 18 g carb., 3 g fiber, 15 g pro.
cook smart Going meatless just one dinner a week is an easy way to ease into a more plant-based, economical way of eating. Plus it decreases overall saturated fat intake.
The grains of rice will separate best to incorporate the other ingredients if the rice is cold or cool when you use it. Make ahead and chill in the refrigerator or use an 8.8-ounce pouch of precooked rice.
Start to Finish: 30 minutes
1. In a small bowl whisk together eggs and the water. Coat an extra-large nonstick skillet with cooking spray. Heat skillet over medium heat. Pour in egg mixture. Cook, without stirring, until mixture begins to set on the bottom and around the edges. Using a spatula or large spoon, lift and fold the partially cooked eggs so the uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until egg mixture is cooked through but still glossy and moist, keeping eggs in large pieces. Carefully transfer eggs to a medium bowl; set aside.
2. In the same skillet cook and stir ginger and garlic in hot oil over medium-high heat for 30 seconds. Add cabbage, carrots, and pea pods; cook and stir for 2 minutes. Stir in cooked eggs, brown rice, green onions, soy sauce, and chile sauce; cook and stir about 2 minutes or until heated through. Top with cilantro. Serve with lime slices. Makes 4 servings.
Per Serving: 250 cal., 9 g fat (2 g sat. fat), 212 mg chol., 367 mg sodium, 31 g carb., 4 g fiber, 11 g pro.
Jicama-radish salad
Plum halves with lemon zest
Chilled cucumber water
Toasted sesame oil adds terrific, nutty flavor to this Asian-style dish. Sesame oil is high in heart-healthy omega-3 fatty acids, which help regulate blood pressure and may reduce your risk of type 2 diabetes.
Prep: 15 minutes Cook: 12 minutes
1. In a small bowl beat eggs and 1 teaspoon soy sauce; set aside. In a wok or large skillet heat toasted sesame oil over medium heat. Add egg mixture; stir gently until set. Remove egg; cool slightly. Using your hands, roll the cooked eggs into a log and slice into strips; set aside.
2. In the same skillet heat vegetable oil over medium-high heat. Add garlic and ginger, cook 30 seconds. Add cabbage; cook and stir 2 minutes. Add edamame and peas; cook for 2 minutes. Add rice and 2 tablespoons soy sauce. Cook and stir for 2 to 4 minutes or until heated through. Add egg mixture and green onion; cook and stir about 1 minute or until heated through. Top with crushed red pepper, if desired. Makes 4 servings.
Per Serving: 251 cal., 9 g fat (2 g sat. fat), 93 mg chol., 669 mg sodium, 32 g carb., 5 g fiber, 11 g pro.
Egg drop soup
Carrot-apple slaw
Green tea
An acidic element such as citrus or vinegar in a dish adds lots of great flavor with virtually no calories—and without contributing fat or salt.
Start to Finish: 25 minutes
1. In a deep large skillet bring 1 to 2 inches water to boiling. Add tortellini; cook for 7 to 8 minutes or until tender, stirring occasionally. Stir in broccoli; cook for 1 to 2 minutes or until broccoli is crisp-tender. Drain in colander. Return tortellini and broccoli to skillet.
2. Stir in beans, olives, oil, vinegar, and red pepper. Heat through. Sprinkle with tomatoes, feta, and basil. Makes 4 servings.
Per Serving: 397 cal., 14 g fat (4 g sat. fat), 44 mg chol., 665 mg sodium, 49 g carb., 11 g fiber, 19 g pro.
Shaved carrot, fennel, and tangerine salad
Butter lettuce with light creamy Italian dressing
Sparkling water with raspberries
