Your favorite foods—creamy pastas, nachos, gyros, curries, and fried chicken—slimmed down to work into your healthy-eating plan.
pork tacos with spicy watermelon salsa
mole pork flautas with corn salad
simplified chicken tikka masala
chicken and green chile tamales
oven-fried chicken with tomato gravy
Grilling—a naturally lean cooking method—infuses the meat for these fresh-tasting tacos with great smoky flavor. Make these in summer, when watermelon is at its sweet and juicy peak.
Prep: 10 minutes Grill: 10 minutes
1. For salsa, in a medium bowl combine watermelon, banana pepper, and cilantro; set aside.
2. Rub Southwestern Seasoning onto ribs to coat. Set ribs aside. Wrap tortillas in foil.
3. For a charcoal or gas grill, place ribs on the grill rack directly over medium heat. Cover and grill for 10 to 12 minutes or until an instant-read thermometer inserted in meat registers 145°F, turning once halfway through grilling. Place foil-wrapped tortillas on grill rack for the last 5 minutes of grilling; turn once.
4. Transfer ribs to a cutting board; let rest for 2 minutes. Slice meat. Serve with tortillas and watermelon salsa. Makes 6 servings.
southwestern seasoning: In a small bowl combine ½ teaspoon salt, ½ teaspoon sugar, ½ teaspoon garlic powder, and ½ teaspoon ground chipotle chile powder or chili powder.
Per Serving: 294 cal., 12 g fat (2 g sat. fat), 69 mg chol., 265 mg sodium, 25 g carb., 4 g fiber, 21 g pro.
While traditional flautas are deep-fried to achieve their crispy goodness, these are pan-fried in just a little bit of heart-healthy canola oil—then topped with a fresh corn and tomato salad for a nutrient boost.
Prep: 35 minutes Cook: 8 minutes
1. For the corn salad, thaw corn, if frozen; drain well. In a medium bowl combine fresh or thawed corn, tomatoes, red onion, cilantro, lime juice, and 2 teaspoons of the oil. Set aside.
2. Trim fat from meat. Cut meat into ½-inch pieces. Coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add meat; cook until brown. Add beans, broth, the water, and mole sauce. Cook and stir for 1 to 2 minutes or until heated through. Using the back of a wooden spoon, slightly mash beans.
3. To assemble flautas, spoon meat mixture along one side of each tortilla. Roll up tortilla; secure with wooden toothpicks. Lightly coat outsides of flautas with cooking spray.
4. Using paper towels, wipe out skillet used to cook meat mixture. In the skillet heat 2 teaspoons of the remaining oil over medium-high heat. Add four of the flautas. Cook for 4 to 6 minutes or until brown and crisp on all sides (remove toothpicks as needed). Remove from skillet and keep warm. Repeat with the remaining 2 teaspoons oil and the remaining four flautas. Serve flautas with corn salad. Makes 4 servings.
Per Serving: 377 cal., 14 g fat (2 g sat. fat), 33 mg chol., 651 mg sodium, 54 g carb., 23 g fiber, 30 g pro.
Avocado dip with baked tortilla chips
Cut-up raw veggies
Spaghetti alla carbonara made the old-fashioned way contains cream, eggs, and bacon. In this slimmed-down version, fat-free half-and-half, cholesterol-free egg product, and a little bit of pancetta provide richness and flavor.
Start to Finish: 35 minutes
1. Cook spaghetti according to package directions; drain. Return to hot pan; cover and keep warm.
2. Meanwhile, remove and discard some of the fat from edges of pancetta. Coarsely chop pancetta. In a large nonstick skillet cook pancetta over medium heat until brown. Remove pancetta and drain on paper towels, reserving drippings in skillet. Add sweet pepper and onion to the reserved drippings. Cook over medium heat for 8 to 10 minutes or until very tender, stirring occasionally. Add garlic; cook and stir for 30 seconds.
3. Remove skillet from heat. Carefully add wine; return to heat. Cook for 2 to 4 minutes or until most of the wine is evaporated. Add half-and-half; bring just to boiling, stirring constantly. Add pancetta and cooked spaghetti; toss to coat. Remove from heat. Add egg and half of the cheese; quickly toss to coat.
4. Divide carbonara among serving plates. Sprinkle with the remaining cheese and, if desired, black pepper. Garnish with parsley. Makes 4 servings.
Per Serving: 391 cal., 14 g fat (6 g sat. fat), 32 mg chol., 504 mg sodium, 40 g carb., 4 g fiber, 23 g pro.
A bounty of vegetables and a cut of lean beef make this quick-to-fix take on Boeuf Bourguignon able to fit into both a healthy eating plan and a busy schedule.
Prep: 30 minutes Cook: 10 minutes
1. Trim fat from meat. Cut meat into thin bite-size strips. In a 4-quart nonstick Dutch oven heat 2 teaspoons of the oil over medium-high heat. Add meat; cook until brown. Remove meat from Dutch oven. Add the remaining 1 teaspoon oil to Dutch oven; add carrots, celery, and garlic. Cook for 8 to 10 minutes or until vegetables are tender, stirring occasionally. Return meat to Dutch oven; add onions and dried mushrooms.
2. In a medium bowl whisk together broth, wine, tomato paste, herbes de Provence, and pepper until smooth. Stir broth mixture into meat and vegetables. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Makes 4 servings.
Per Serving: 265 cal., 8 g fat (2 g sat. fat), 52 mg chol., 525 mg sodium, 17 g carb., 3 g fiber, 22 g pro.
Cauliflower-parsnip mash
Mixed greens salad
Coconut-Almond Frozen Greek Yogurt with Hot Chocolate Drizzle
Rather than simply piling on the cheese—as many versions of their namesake sandwiches do—these burritos feature a cheese sauce made with fat-free milk and lower-fat cheeses.
Freeze: 30 minutes Prep: 40 minutes
1. Trim fat from meat. For easier slicing, partially freeze meat for 30 minutes. Thinly slice across the grain into bite-size strips.
2. Meanwhile, prepare cheese sauce. In a small saucepan combine flour and dry mustard. Gradually add milk, stirring with a whisk until blended. Cook and stir until mixture comes to boiling; reduce heat. Cook and stir for 1 minute or until slightly thickened. Gradually add cheeses, stirring until smooth. Remove from heat; cover and keep warm. The mixture will thicken as it cools.
3. In an extra-large skillet heat oil over medium-high heat. Add half of the meat; cook and stir about 3 minutes or until slightly pink in center. Remove with a slotted spoon. Repeat with remaining meat; remove. Add mushrooms, onion, half of the red pepper strips, and half of the yellow pepper strips to skillet; cook and stir about 4 minutes or just until vegetables are tender. Return all of the meat to skillet. Season mixture with hot pepper sauce.
4. To assemble, spoon about 1¼ cups of the meat mixture onto each tortilla. Top with about 2 tablespoons of the cheese sauce. Fold bottom edge of tortilla up and over filling. Fold in one opposite side; roll up from the bottom. If necessary, secure with toothpicks. Serve with remaining sweet pepper strips. Makes 4 servings.
Per Serving: 329 cal., 11 g fat (3 g sat. fat), 65 mg chol., 488 mg sodium, 31 g carb., 14 g fiber, 39 g pro.
Chopped romaine and light blue cheese dressing
Lemonade with ginger
Extra-lean ground beef, reduced-fat or fat-free cheeses, and lots of fresh vegetables make these game-time favorites fit into a healthy eating plan any night of the week.
Prep: 30 minutes Bake: 10 minutes at 375°F
1. Preheat oven to 375°F. Cut each tortilla into eight wedges. Place tortilla wedges in a single layer on a large baking sheet. Coat wedges with cooking spray. Bake for 10 to 13 minutes or until wedges are crisp and golden brown on edges. Set aside.
2. For cheese sauce, in a saucepan melt butter over medium heat. Stir in flour until combined. Whisk in milk until smooth. Cook and stir until thickened and bubbly. Cook for 2 minutes more. Stir in mozzarella cheese, cheddar cheese, cream cheese, paprika, and turmeric. Cook and stir over medium heat until cheese is melted and mixture is smooth. Reduce heat to low, stirring occasionally.
3. Coat a large skillet with cooking spray; heat skillet over medium heat. Add meat; cook until brown. Drain off fat. Stir the water and Taco Seasoning into meat in skillet. Cook and stir for 3 to 5 minutes more or until most of the water has evaporated.
4. Arrange tortilla wedges on a serving plate. Top with taco meat, cheese sauce, tomato, sweet pepper, green onions, and, jalapeño. Serve with salsa and cilantro. Makes 4 servings.
taco seasoning: In a small bowl stir together 2 teaspoons paprika, 1 teaspoon ground cumin, ½ teaspoon black pepper, ½ teaspoon ground coriander, ⅛ to ¼ teaspoon ground chipotle chile pepper, and ⅛ teaspoon cayenne pepper.
Per Serving: 291 cal., 11 g fat (6 g sat. fat), 61 mg chol., 356 mg sodium, 23 g carb., 3 g fiber, 24 g pro.
Be sure to buy Indian red curry paste to make this classic dish—not Thai red curry paste, which would give it a completely different flavor!
Prep: 30 minutes Marinate: 2 hours Bake: 10 minutes at 400°F
1. Cut chicken breast halves into 3-inch pieces; pierce each piece in several places with a sharp knife. Cut any thicker chicken pieces in half horizontally. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine yogurt, ginger, garlic, coriander, paprika, cardamom, and cumin. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for 2 to 4 hours, turning bag occasionally.
2. Preheat oven to 400°F. Drain chicken, discarding marinade. Coat a grill pan with cooking spray; heat pan over medium heat. Add chicken pieces; cook for 8 to 10 minutes or until light brown, turning once.
3. Transfer chicken to a 2-quart shallow baking dish or gratin dish. In a medium bowl combine tomato sauce, half-and-half, curry paste, garam masala, and salt. Pour over chicken, stirring to coat.
4. Bake, uncovered, about 10 minutes or until chicken is no longer pink (170°F), stirring once. If desired, sprinkle chicken with cilantro. Serve chicken and sauce over rice. Makes 4 servings.
Per Serving: 312 cal., 6 g fat (2 g sat. fat), 79 mg chol., 507 mg sodium, 34 g carb., 4 g fiber, 30 g pro.
Sauteed spinach with garlic and feta
Roasted cauliflower and shallots
Fresh apricots
These are a little fussy to make—save them for a leisurely Saturday—but they are well worth the effort. A brightly flavored pico de gallo salsa is the crowning touch on the creamy corn and chicken filling.
Stand: 30 minutes Prep: 45 minutes Cook: 30 minutes
1. In a large bowl combine corn husks and enough boiling water to cover. Weight down with a heavy pan lid or plate. Let stand for 30 minutes or until corn husks are soft. Drain; pat dry.
2. For filling, in a bowl combine chicken and salsa. For dough, in a mixing bowl beat masa harina, oil, ½ teaspoon of the salt, and baking powder with an electric mixer on medium speed until combined. Beat in enough broth to make a thick paste.
3. To assemble tamales, starting 1½ inches from the wide edge of a corn husk, spread 2 tablespoons dough into a 3×4-inch rectangle. Spoon 2 tablespoons filling down center of dough. Fold long edge of husk over filling so it overlaps dough slightly. Roll husk around outside of filled dough. Tie ends with strips of corn husk or 100-percent cotton kitchen string. Repeat with the remaining corn husks, dough, and filling.
4. To steam, stand tamales upright in a steamer basket set over at least 1½ inches of boiling water in a deep Dutch oven. Cover basket. Reduce heat to medium. Steam for 30 minutes or until tamales easily pull away from corn husks and dough is spongy. Remove from steamer; let stand 10 minutes.
5. In a bowl combine the tomatoes, onions, cilantro, jalapeño, lime juice, the remaining salt, and the black pepper. Serve over tamales. Makes 8 servings.
Per Serving: 233 cal., 11 g fat (2 g sat. fat), 47 mg chol., 591 mg sodium, 24 g carb., 3 g fiber, 12 g pro.
Toasted pistachios with lime peel and garlic
Avocado salad
Raspberry sorbet
A corn flake coating baked to crispy perfection really does give these chicken cutlets a satisfying crunch comparable to traditional fried chicken.
Start to Finish: 15 minutes Bake: 15 minutes at 425°F
1. Preheat oven to 425°F. Lightly coat a baking sheet with cooking spray; set aside.
2. In a shallow dish combine yogurt and honey. In another shallow dish combine corn flakes and ¼ cup of the basil. Arrange chicken pieces on a tray; cover with plastic wrap. Pound lightly with the flat side of a meat mallet to make pieces of uniform thickness. Sprinkle chicken with salt and pepper and dip in yogurt mixture then in corn flake mixture. Place on prepared baking sheet.
3. Bake for 15 to 18 minutes or until chicken is crisp and golden on outside and no longer pink.
4. Meanwhile, for tomato gravy, in a small saucepan combine undrained tomatoes, Worcestershire sauce, and the remaining ¼ cup basil. Cook and stir over medium-low heat until heated through. Serve with chicken. Makes 4 servings.
Per Serving: 301 cal., 6 g fat (3 g sat. fat), 80 mg chol., 634 mg sodium, 32 g carb., 3 g fiber, 30 g pro.
Curries may be packed with nutrient-rich vegetables, but regular coconut milk can contribute unwanted calories and fat. Here, just enough light coconut milk coats the chicken and vegetables.
Start to Finish: 35 minutes
1. For sauce, in a medium bowl whisk together coconut milk, broth, curry paste, cornstarch, and lemon peel (if using); set aside.
2. Coat a wok or large nonstick skillet with cooking spray; heat wok over medium-high heat. Add sweet pepper and onion; cook and stir for 3 minutes. Add carrots, garlic, and lemon grass (if using); cook and stir about 2 minutes more or until vegetables are crisp-tender. Remove vegetables from wok.
3. Trim fat from chicken and cut into thin bite-size strips. Add oil to wok; add chicken. Cook and stir over medium-high heat for 3 to 5 minutes or until chicken is no longer pink. Push from center of wok.
4. Stir sauce; add to center of wok. Cook and stir until slightly thickened and bubbly. Return vegetables to wok; stir all ingredients together to coat with sauce. Cook and stir for 2 minutes or until heated through.
5. Serve chicken curry over rice. Sprinkle with coconut and cilantro. Makes 4 servings.
Per Serving: 344 cal., 13 g fat (5 g sat. fat), 81 mg chol., 445 mg sodium, 37 g carb., 4 g fiber, 21 g pro.
Tom Yum Soup or other brothy soup
Cucumber salad
Sliced mango
Traditional “chicken and fries” means skin-on, oven roasted chicken and deep-fried potatoes. Skinning the chicken and oven-baking the fries helps this classic French dish fit into a weight-loss plan.
Prep: 30 minutes Bake: 35 minutes at 400°F
1. Arrange oven racks toward top of oven. Preheat oven to 400°F. Sprinkle chicken with ¼ teaspoon of the salt and ¼ teaspoon of the pepper; spread with mustard. Coat an extra-large oven going skillet with cooking spray; heat skillet over medium-high heat. Add chicken pieces, meaty sides down. Cook for 3 to 5 minutes or until brown. Remove from heat. Turn chicken pieces. Add shallots, wine, broth, and thyme sprigs. Place skillet on center oven rack. Bake, uncovered, for 10 minutes.
2. Coat a 15×10×1-inch baking pan with cooking spray. For fries, cut potatoes lengthwise into 3/8-inch-thick strips. Place russet potatoes and sweet potatoes in separate bowls. Add 2 teaspoons of the oil to each bowl; toss to coat. Transfer russet potatoes to the baking pan; place pan on top oven rack. Bake chicken and potatoes, uncovered, for 5 minutes. Add sweet potatoes to pan with russet potatoes. Bake chicken and potatoes, uncovered, 20 minutes more or until chicken is no longer pink (180°F) and potatoes are just tender, turning potatoes once.
3. Remove chicken and shallots from skillet, reserving cooking juices. Transfer fries to a bowl. Add chives, thyme, the remaining ¼ teaspoon salt, and the remaining ¼ teaspoon pepper; toss to coat.
4. Bring cooking juices to boiling over medium heat. Cook, uncovered, for 3 to 5 minutes or until juices are slightly reduced. Remove thyme sprigs. Spoon cooking juices over chicken and shallots. Serve with fries. Makes 4 servings.
Per Serving: 375 cal., 11 g fat (2 g sat. fat), 157 mg chol., 664 mg sodium, 25 g carb., 3 g fiber, 35 g pro.
Roasted red pepper dip with veggies
Mixed greens salad
To substitute dry herbs for the fresh, use ½ teaspoon dried thyme leaves, crushed, and ¼ teaspoon dried oregano, crushed. Add dried herbs with the chicken broth.
Prep: 25 minutes Bake: 6 minutes at 400°F Cook: 25 minutes
1. In a 4- to 5-quart nonstick Dutch oven heat 2 teaspoons of the oil over medium heat. Add chicken. Cook and stir about 4 to 5 minutes until chicken pieces are browned on all sides. Remove from Dutch oven and transfer to a bowl; set aside.
2. In the same Dutch oven heat the remaining oil over medium heat. Add celery, carrots, onion, and garlic. Cook and stir for 8 to 10 minutes or until vegetables are just tender.
3. Add chicken broth to pot; bring to boiling. Add chicken, mushrooms, corn, and peas. Return to boiling; reduce heat. Simmer, uncovered, about 8 minutes or until chicken is done and vegetables are just tender.
4. In a small bowl whisk together evaporated milk and flour; add to stew. Cook and stir until stew thickens and bubbles. Cook and stir for 2 minutes. Stir in fresh thyme, fresh oregano, salt, and pepper. Ladle into six bowls and serve with 3 Piecrust Crackers. Makes 6 servings.
Per Serving: 295 cal., 9 g fat (2 g sat. fat), 72 mg chol., 557 mg sodium, 30 g carb., 3 g fiber, 24 g pro.
piecrust crackers: Preheat oven to 400°F. Let half of a 15-ounce package rolled refrigerated unbaked piecrust (1 crust) stand according to package directions. Unroll piecrust onto a lightly floured surface. In a small bowl whisk 1 tablespoon refrigerated or frozen egg product, thawed, and ¼ teaspoon water together. Lightly brush mixture over piecrust. Sprinkle piecrust with 1 teaspoon fresh thyme leaves. Using a 1¼-inch floured cutter or knife, cut piecrust into desired shapes. Place piecrust shapes on a baking sheet. Bake for 6 to 8 minutes or until golden brown. Cool completely on the baking sheet. To store extra piecrust crackers, place them in an airtight container and freeze for up to 1 month. Serve with soup, salad, or mix into your favorite snack mix. Makes about 72 piecrust crackers.
Yogurt dip with sweet peppers
Wilted spinach and olives
Blood orange sorbet
Any dish with the word “Alfredo” in it implies that it’s off limits for anyone on a weight-loss journey, but this dish is different. A few ingredient swaps, and it’s not only allowed but encouraged!
Start to Finish: 35 minutes
1. In a Dutch oven cook linguine according to package directions, adding the zucchini strips for the last 2 minutes of cooking. Drain well. Return to hot Dutch oven; cover and keep warm.
2. Meanwhile, in a large nonstick skillet cook chicken, onion, and garlic in melted butter over medium heat for 8 minutes or until chicken is cooked through and onion is tender, stirring occasionally.
3. In a medium bowl stir together sour cream and flour until well mixed. Stir in milk, salt, and pepper. Add sour cream mixture to chicken in skillet. Cook and stir over medium heat just until bubbly; cook and stir for 2 minutes. Add ¼ cup Parmesan cheese, stirring until melted.
4. Serve the chicken over the noodles and zucchini. Sprinkle with parsley and ¼ cup Parmesan cheese. Makes 6 servings.
Per Serving: 272 cal., 10 g fat (6 g sat. fat), 57 mg chol., 477 mg sodium, 25 g carb., 3 g fiber, 21 g pro.
tip: Visually learning proper portions of energy dense foods like pasta, butter, and salad dressing helps one get back to reality. Enlist the help of your measuring cups and/or spoons when dishing up at home.
Sauteed broccoli with garlic and almonds
Sauteed nectarines with pistachios
Green tea with lemon
The meatballs can be made ahead, then cooled and refrigerated or frozen. Just reheat in the microwave until warm and proceed with Step 3.
Prep: 25 minutes Bake: 15 minutes at 400°F Broil: 2 minutes
1. Preheat oven to 400°F. Coat a 15×10×1-inch baking pan with nonstick cooking spray; set aside. In a blender or food processor combine undrained diced tomatoes, tomato paste, vinegar, garlic, Italian seasoning, crushed red pepper, and salt. Cover and blend or process until smooth.
2. In a large bowl combine the egg, ¼ cup of the sauce, and bread crumbs. Add turkey and mix until combined. Form meat into twelve 2-inch meatballs. Place meatballs in prepared baking pan. Bake about 15 minutes or until no longer pink (165°F).
3. Meanwhile, in a large skillet cook sweet pepper and onion in hot oil over medium heat about 8 minutes or until very tender, stirring occasionally. Stir in remaining sauce. Heat through. Add meatballs and stir gently to coat with sauce.
4. Increase oven temperature to broil. Broil split buns 4 to 5 inches from the heat for 1 minute. Line buns with cheese slices. Broil about 1 minute more or until cheese is melted and bread is toasted.
5. Place three meatballs in each bun. Top with sauce. Makes 4 servings.
Per Serving: 364 cal., 8 g fat (2 g sat. fat), 98 mg chol., 600 mg sodium, 43 g carb., 8 g fiber, 31 g pro.
cook smart Pick a sweet pepper—red, green, or yellow. All supply more than a day’s worth of vitamin C and are low fat, low calorie, and low sodium—great for snacking or adding to a recipe. Among the three, red sweet peppers rank highest for vitamin A content.
A garlicky cucumber-yogurt sauce gives these lean turkey gyros the great flavor of the high-fat lamb-and-beef gyros you get at Greek or Middle Eastern restaurants—with none of the guilt.
Prep: 25 minutes Grill: 6 minutes
1. For patties, in a large bowl combine turkey breast, onion, egg, bread crumbs, coriander, cumin, salt, pepper, and garlic. Shape meat into twelve ½-inch-thick patties. Brush all sides of the patties with olive oil; set aside. Wrap pita bread rounds in foil.
2. For a charcoal or gas grill, place patties and foil-wrapped pita bread on the greased rack of a covered grill directly over medium heat. Grill for 6 minutes or until an instant-read thermometer inserted into patties registers 165°F and pitas are heated through, turning once halfway through grilling.
3. Divide cucumber slices among pita bread rounds. Top each with three patties, ¼ cup of the tomatoes, and parsley. Drizzle with Cucumber-Yogurt Sauce. Fold pitas around fillings; secure with toothpicks. Makes 4 servings.
cucumber-yogurt sauce: In a small bowl combine ⅓ cup yogurt, ¼ cup shredded seeded cucumber, 1 tablespoon tahini (sesame seed paste), 2 cloves minced garlic, and ⅛ teaspoon salt. Cover and chill for at least 20 minutes.
Per Serving: 332 cal., 9 g fat (1 g sat. fat), 95 mg chol., 560 mg sodium, 37 g carb., 6 g fiber, 31 g pro.
Carrot slaw
Chopped endive with light Greek vinaigrette
Low-fat vanilla ice cream
Spicy, heavily smoked—and high fat—andouille sausage is an element in authentic jambalaya, but a spicy, lower fat turkey sausage does the flavoring trick quite nicely in this slimmed-down version.
Prep: 30 minutes Cook: 10 minutes Stand: 5 minutes
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into ¾-inch chunks. Set aside.
2. In a large saucepan cook sausage pieces in hot oil over medium heat for 3 to 4 minutes or until browned. Add onion, sweet pepper, celery, and garlic; cook for 10 minutes or until vegetables are tender and sausage is no longer pink, stirring occasionally.
3. Stir in tomatoes, chicken broth, uncooked rice, paprika, dried oregano and dried thyme (if using), and cayenne pepper. Bring to boiling; reduce heat to medium-low. Cover and simmer for 5 minutes. Stir in catfish pieces, fresh oregano and fresh thyme (if using); cook about 5 minutes more or until liquid is nearly absorbed and rice is tender. Remove from heat. Cover and let stand for 5 minutes. Using a slotted spoon, spoon jambalaya into shallow bowls. If desired, garnish with fresh oregano. Makes 4 servings.
Per Serving: 263 cal., 9 g fat (2 g sat. fat), 44 mg chol., 548 mg sodium, 29 g carb., 4 g fiber, 18 g pro.
These elegant seafood enchiladas have a rich, creamy sauce just like similar recipes, but—thanks to reduced-fat cream cheese and sour cream, and fat-free milk—not even close to the calorie count.
Prep: 40 minutes Bake: 35 minutes at 350°F
1. Thaw shrimp and halibut, if frozen. Peel and devein shrimp. Rinse shrimp and halibut; pat dry with paper towels. Preheat oven to 350°F. Grease a 3-quart rectangular baking dish. Cook shrimp in boiling water for 1 to 3 minutes or until shrimp are opaque. Rinse with cold water; drain and chop.
2. Measure thickness of fish. Place a steamer insert in a large skillet. Add water to skillet to just below the steamer insert; bring to boiling. Place fish in the steamer insert. Cover; steam over medium heat 4 to 6 minutes per ½-inch thickness or until fish flakes easily with a fork. Flake fish into bite-size pieces.
3. In a nonstick skillet cook sweet pepper, chile peppers, and onion in hot oil over medium heat for 5 to 10 minutes or until vegetables are tender. Stir in garlic; cook for 1 minute. Remove from heat. Stir in shrimp and halibut.
4. Stack tortillas; wrap in foil. Bake 10 minutes or until heated through. For sauce, in a mixing bowl beat cream cheese with an electric mixer on medium speed until smooth. Beat in sour cream, flour, ¼ teaspoon salt, and black pepper. Beat in milk. Add ½ cup sauce to shrimp mixture; stir. Divide among tortillas; roll up and place seam sides down in baking dish. Pour remaining sauce over tortillas.
5. Bake, covered, for 35 minutes or until heated through. Sprinkle with green onions. Makes 8 servings.
Per Serving: 283 cal., 11 g fat (4 g sat. fat), 139 mg chol., 540 mg sodium, 22 g carb., 9 g fiber, 24 g pro.
Red leaf lettuce salad
Roasted asparagus with shaved Parmesan
Citrus granita
Waistline-watching chowder lovers, take note. There’s no need to deny yourselves a bowl of the creamy stuff. This recipe—made with turkey bacon and fat-free dairy products—denies you nothing.
Start to Finish: 45 minutes
1. Drain clams, reserving liquid. Chop half of the clams; set chopped and whole clams aside. Add enough water to the reserved clam liquid to measure 1½ cups total liquid; set aside.
2. Coat a large saucepan with cooking spray; heat saucepan over medium heat. Add bacon, onion, and celery to saucepan. Cook for 5 to 8 minutes or until onion is tender and bacon is cooked through, stirring occasionally. Remove bacon from pan; drain on paper towels. Chop bacon and set aside.
3. Stir potatoes, cauliflower, thyme, pepper, and the reserved 1½ cups clam liquid into onion mixture. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until potatoes are tender. Remove from heat; cool slightly. Transfer half of the potato mixture (about 2 cups) to a blender or food processor. Cover and blend or process until smooth. Return to the saucepan.
4. In a medium bowl whisk together milk, half-and-half, and flour until smooth. Add all at once to the saucepan. Cook and stir just until boiling. Stir in chopped and whole clams and carrots. Return to boiling; reduce heat. Cook for 1 minute. Serve chowder with chopped bacon. Makes 6 servings.
Per Serving: 208 cal., 3 g fat (1 g sat. fat), 77 mg chol., 642 mg sodium, 25 g carb., 3 g fiber, 22 g pro.
Multigrain rolls
Wilted escarole with apples
Pomegranate tea
There are few combinations more comforting than grilled cheese and tomato soup. Rest easy knowing this rendition has all the great taste of what you’re used to, with less sugar and more fiber.
Prep: 40 minutes Roast: 30 minutes at 350°F
1. Preheat oven to 350°F. Arrange tomatoes, cut sides down, in two shallow baking pans. Roast for 30 minutes. Remove from oven; let stand until cool enough to handle. Using your fingers, lift skins from tomatoes and discard skins.
2. In a saucepan cook onion, celery, carrot, and garlic in hot oil for 4 minutes or until onion is tender. Add tomatoes and liquid from pans, the chicken stock, thyme, and rosemary. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. Cool slightly.
3. Transfer half of the tomato mixture to a food processor. Cover and process until smooth. Repeat with the remaining tomato mixture. Return all to the saucepan. Stir in the 1 tablespoon basil, the salt, and pepper. Stir in the 2 tablespoons yogurt.
4. Ladle soup into bowls. Top with additional yogurt and fresh basil. Serve with Grilled Cheese Sandwiches. Makes 4 servings.
grilled cheese sandwiches: Coat one side of each of 4 slices reduced-calorie whole wheat bread with nonstick cooking spray. Lay bread, coated sides down, on waxed paper. Sprinkle 2 slices with ¼ cup shredded reduced-fat cheddar cheese and ¼ cup shredded American cheese. Top with the remaining bread, coated sides up. Grill sandwiches in a hot large skillet over medium heat for 6 minutes or until bread is golden brown and cheese is melted, turning once halfway through cooking time.
Per Serving: 213 cal., 8 g fat (3 g sat. fat), 12 mg chol., 466 mg sodium, 29 g carb., 8 g fiber, 12 g pro.
Cauliflower, bacon, golden raisin salad
Sliced apples
