CHAPTER 4 SALADS

A good vinaigrette makes all the difference between a salad that is just OK and one you really enjoy. And when you are trying to eat more healthfully, it’s best to make your own salad dressing; store-bought versions are often packed with chemicals and emulsifiers and loaded with added sugar and sodium. For a well-balanced vinaigrette that doesn’t separate, we whisk the oil and vinegar together with a little mayonnaise. You can use red wine vinegar, white wine vinegar, or champagne vinegar here; however, it is important to use high-quality ingredients. Each vinaigrette or dressing makes enough to dress 8 to 10 cups of greens; you will need about 2 tablespoons of Parmesan-Peppercorn Dressing for every 2 cups of greens.

Classic Vinaigrette

MAKES ¼ CUP

This vinaigrette works well with all types of greens. To make an herb vinaigrette, whisk in 1 tablespoon minced fresh parsley or chives and ½ teaspoon minced fresh thyme, tarragon, marjoram, or oregano before serving.

1 tablespoon wine vinegar

1½ teaspoons minced shallot

½ teaspoon mayonnaise

½ teaspoon Dijon mustard

⅛ teaspoon salt

Pinch pepper

3 tablespoons extra-virgin olive oil

Whisk vinegar, shallot, mayonnaise, mustard, salt, and pepper together in bowl. While whisking constantly, drizzle in oil until completely emulsified. (Vinaigrette can be refrigerated for up to 1 week; whisk to recombine.)

PER 1-TABLESPOON SERVING

Cal 100 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 90mg • Total Carbs 0g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 0g • Total Carbohydrate Choices 0

Lemon Vinaigrette

MAKES ¼ CUP

This vinaigrette is best for dressing mild greens.

¼ teaspoon grated lemon zest plus 1 tablespoon juice

½ teaspoon mayonnaise

½ teaspoon Dijon mustard

⅛ teaspoon salt

Pinch pepper

3 tablespoons extra-virgin olive oil

Whisk lemon zest and juice, mayonnaise, mustard, salt, and pepper together in bowl. While whisking constantly, drizzle in oil until completely emulsified. (Vinaigrette can be refrigerated for up to 1 week; whisk to recombine.)

PER 1-TABLESPOON SERVING

Cal 100 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 90mg • Total Carbs 0g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 0g • Total Carbohydrate Choices 0

Balsamic-Mustard Vinaigrette

MAKES ¼ CUP

This vinaigrette is best for dressing assertive greens.

1 tablespoon balsamic vinegar

2 teaspoons Dijon mustard

1½ teaspoons minced shallot

½ teaspoon mayonnaise

½ teaspoon minced fresh thyme

⅛ teaspoon salt

Pinch pepper

3 tablespoons extra-virgin olive oil

Whisk vinegar, mustard, shallot, mayonnaise, thyme, salt, and pepper together in bowl. While whisking constantly, drizzle in oil until completely emulsified. (Vinaigrette can be refrigerated for up to 1 week; whisk to recombine.)

PER 1-TABLESPOON SERVING

Cal 110 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 140mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g

Added Sugar 0g • Protein 0g • Total Carbohydrate Choices 0

Walnut Vinaigrette

MAKES ¼ CUP

This vinaigrette is best for dressing mild greens.

1 tablespoon white wine vinegar

1½ teaspoons minced shallot

½ teaspoon mayonnaise

½ teaspoon Dijon mustard

⅛ teaspoon salt

Pinch pepper

1½ tablespoons roasted walnut oil

1½ tablespoons extra-virgin olive oil

Whisk vinegar, shallot, mayonnaise, mustard, salt, and pepper together in bowl. While whisking constantly, drizzle in oils until completely emulsified. (Vinaigrette can be refrigerated for up to 1 week; whisk to recombine.)

PER 1-TABLESPOON SERVING

Cal 100 • Total Fat 11g • Sat Fat 1g • Chol 0g

Sodium 90mg • Total Carbs 0g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 0g • Total Carbohydrate Choices

Tahini-Lemon Dressing

MAKES ½ CUP

This dressing is best for dressing mild greens.

2½ tablespoons lemon juice

2 tablespoons tahini

1 tablespoon water

1 garlic clove, minced

½ teaspoon salt

⅛ teaspoon pepper

¼ cup extra-virgin olive oil

Whisk lemon juice, tahini, water, garlic, salt, and pepper together in bowl. While whisking constantly, drizzle in oil until completely emulsified. (Dressing can be refrigerated for up to 1 week; whisk to recombine.)

PER 1-TABLESPOON SERVING

Cal 90 • Total Fat 9g • Sat Fat 1.5g • Chol 0mg

Sodium 150mg • Total Carbs 1g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 0

Parmesan-Peppercorn Dressing

MAKES ½ CUP

This dressing works well with all types of greens.

2 tablespoons buttermilk

2 tablespoons mayonnaise

2 tablespoons low-fat sour cream

2 tablespoons grated Parmesan cheese

1 tablespoon water

1½ teaspoons lemon juice

½ teaspoon Dijon mustard

½ teaspoon minced shallot

¼ teaspoon pepper

¼ teaspoon garlic powder

Whisk all ingredients in bowl until smooth. (Dressing can be refrigerated for up to 1 week; whisk to recombine.)

PER 2-TABLESPOON SERVING

Cal 70 • Total Fat 6g • Sat Fat 1.5g • Chol 5mg

Sodium 135mg • Total Carbs 1g • Fiber 0g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0

Basic Green Salad

SERVES 4

WHY THIS RECIPE WORKS A simple formula for making a perfect leafy green salad is a vital recipe to have in your arsenal. We wanted to develop a recipe for a basic salad—a mix of well-chosen greens tossed with a light vinaigrette that was neither harsh nor oily. Leafy green salad sounds simple, but in reality, the dressing often soaks the greens, resulting in a muddy salad that’s too acidic from the vinegar. We went back to the basics and revisited standard vinaigrette proportions. In most cases, 4 parts oil to 1 part vinegar produces the best balance of flavors in a vinaigrette. To keep our salad bold in flavor, we used a ratio of 3 parts oil to 2 parts vinegar. We also rubbed the bowl with cut garlic to impart just a hint of flavor. It is important to use high-quality ingredients as there are no bells or whistles to camouflage old lettuce, flavorless oil, or harsh vinegar. You can also use interesting leafy greens, such as mesclun, arugula, or Bibb lettuce, but avoid those with a more neutral flavor, such as iceberg lettuce.

½ garlic clove, peeled

3 tablespoons extra-virgin olive oil

2 tablespoons vinegar

¼ teaspoon salt

⅛ teaspoon pepper

8 ounces (8 cups) green leaf lettuce, torn into bite-size pieces if necessary

Rub inside of salad bowl with garlic. Whisk oil, vinegar, salt, and pepper in bowl until combined. Add lettuce and gently toss to coat. Serve.

PER SERVING

Cal 100 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 150mg • Total Carbs 1g • Fiber 1g • Total Sugar 1g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 0

Mesclun Salad with Goat Cheese and Almonds

SERVES 4

WHY THIS RECIPE WORKS Mesclun greens feature a mix of nutritious leafy greens and are best served with a vinaigrette that lets their delicate flavors shine through. The greens are tossed with the vinaigrette and toasted sliced almonds, which add flavor, crunch, and protein. The salad is then topped with pungent goat cheese, which is more flavorful than many other cheeses.

5 ounces (5 cups) mesclun

3 tablespoons toasted sliced almonds

1 recipe Classic Vinaigrette (this page)

2 ounces goat cheese, crumbled (½ cup)

Gently toss mesclun with almonds and vinaigrette in bowl until well coated. Sprinkle with goat cheese. Serve.

PER SERVING

Cal 170 • Total Fat 16g • Sat Fat 4g • Chol 5mg

Sodium 160mg • Total Carbs 1g • Fiber 1g • Total Sugar 0g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0

Romaine Salad with Chickpeas and Feta

SERVES 4

WHY THIS RECIPE WORKS This nutritious salad features hearty romaine lettuce and protein-rich canned chickpeas. Just a little feta cheese goes a long way and makes the salad feel indulgent.

3 romaine lettuce hearts (18 ounces), torn into bite-size pieces

1 cup canned no-salt-added chickpeas, rinsed

1 recipe Balsamic-Mustard Vinaigrette (this page)

2 ounces feta cheese, crumbled (½ cup)

Gently toss lettuce and chickpeas with vinaigrette in bowl until well coated. Sprinkle with feta. Serve.

PER SERVING

Cal 230 • Total Fat 14g • Sat Fat 3.5g • Chol 15mg

Sodium 290mg • Total Carbs 17g • Fiber 3g • Total Sugar 5g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 1

Bibb Lettuce Salad with Endive and Cucumber

SERVES 4

WHY THIS RECIPE WORKS Bibb lettuce is a nice alternative to romaine and makes for an elegant side salad. Here we pair it with pieces of crunchy endive and sliced cucumber as well as halved cherry tomatoes. Our Parmesan-Peppercorn Dressing makes it taste rich without breaking the bank on fat and calories.

12 ounces cherry tomatoes, halved

1 head Bibb lettuce (8 ounces), leaves separated and torn into bite-size pieces

1 head Belgian endive (4 ounces), cut into ½-inch pieces

1 cucumber, peeled, halved lengthwise, seeded, and sliced ¼ inch thick

1 recipe Parmesan-Peppercorn Dressing (this page)

Gently toss cherry tomatoes, lettuce, endive, and cucumber with dressing until well coated. Serve.

PER SERVING

Cal 110 • Total Fat 7g • Sat Fat 1.5g • Chol 5mg

Sodium 140mg • Total Carbs 8g • Fiber 3g • Total Sugar 4g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

Arugula Salad with Fennel and Shaved Parmesan

SERVES 6

WHY THIS RECIPE WORKS This simple salad features assertive arugula with crisp sliced fennel. To flatter the bright flavor of the arugula, we made a vinaigrette using tart lemon juice, shallot, a little chopped thyme, and a touch of Dijon to help emulsify everything. A bit of shaved Parmesan was the perfect finishing touch.

1½ tablespoons lemon juice

1 small shallot, minced

1 teaspoon Dijon mustard

1 teaspoon minced fresh thyme

1 small garlic clove, minced

Salt and pepper

¼ cup extra-virgin olive oil

6 ounces (6 cups) baby arugula

1 large fennel bulb, stalks discarded, bulb halved, cored, and sliced thin

1 ounce Parmesan cheese, shaved

Whisk lemon juice, shallot, mustard, thyme, garlic, ⅛ teaspoon salt, and pinch pepper together in large bowl. While whisking constantly, drizzle in oil until completely emulsified. Add arugula and fennel and gently toss to coat. Season with pepper to taste. Sprinkle with Parmesan. Serve.

PER SERVING

Cal 130 • Total Fat 11g • Sat Fat 2g • Chol 5mg

Sodium 190mg • Total Carbs 6g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

All About Salad Greens

With such a wide array of greens to choose from, it’s good to know how to mix and match them to build interesting salads. Many are great on their own, but others are generally best used to add texture or color to other salads. Below are some of the most common salad greens you’ll find at the market. No matter what type of greens you buy, make sure to select the freshest ones possible and avoid any that are wilted, bruised, or discolored.

Arugula (also called Rocket and Roquette)

Delicate dark green leaves with a peppery bite. Sold in bunches, usually with roots attached, or prewashed in cellophane bags. Bruises easily and can be very sandy, so wash thoroughly in several changes of water before using.

Bibb Lettuce

Small, compact heads of pale- to medium-green leaves and soft, buttery outer leaves. Inner leaves have a surprising crunch and a sweet, mild flavor.

Iceberg

A large, round, tightly packed head of pale green leaves; very crisp and crunchy, with minimal flavor.

Loose-Leaf Lettuces (specifically Red Leaf and Green Leaf)

Ruffled dark red or green leaves that grow in big, loose heads; versatile, with a soft yet crunchy texture. Green leaf is crisp and mild; red leaf is earthier.

Mesclun (also called Mesclune, Spring Mix, Field Greens)

A mix of up to 14 different baby greens, including spinach, red leaf, oak leaf, frisée, radicchio, green leaf. Delicate leaves; flavors range from mild to slightly bitter.

Romaine

Long, full heads with stiff, deep green leaves that are crisp and crunchy with a mild, earthy flavor. Also sold in bags of three romaine hearts. Tough outer leaves should be discarded from full heads.

Spinach (Flat-Leaf, Curly-Leaf, and Baby)

All varieties are vibrant green with an earthy flavor. Choose tender flat-leaf or baby spinach for raw salads; tough curly-leaf spinach is better steamed and sautéed. Rinse loose spinach well to remove dirt. Varieties available prewashed in bags.

Classic Wedge Salad

SERVES 6

WHY THIS RECIPE WORKS The pairing of crisp iceberg lettuce and creamy, tangy, blue cheese dressing is what makes this steakhouse staple so popular. But that thick, rich dressing usually makes this salad off limits for those watching their diet. Typically made with mayonnaise, sour cream, and blue cheese, we wanted to make this salad more accessible. We liked the unsaturated fat in the mayo but needed to replace full-fat sour cream with its lighter counterpart to help us trim calories. Since we couldn’t find a good low-fat substitute for blue cheese, we reduced the amount of cheese and traded the mild blue cheese usually called for in wedge salad with more pungent Roquefort or Stilton. Now our dressing offered big, bold, blue cheese flavor.

3 slices uncured bacon, cut into ¼-inch pieces

⅓ cup buttermilk

1 ounce strong blue cheese, such as Roquefort or Stilton, crumbled (¼ cup)

⅓ cup mayonnaise

⅓ cup low-fat sour cream

3 tablespoons water

1 tablespoon white wine vinegar

¼ teaspoon garlic powder

¼ teaspoon pepper

1 head iceberg lettuce (2 pounds), cored and cut into 6 wedges

3 tomatoes, cored and cut into ½-inch-thick wedges

2 tablespoons minced fresh chives

1. Cook bacon in 12-inch nonstick skillet over medium-high heat until rendered and crisp, about 5 minutes. Using slotted spoon, transfer bacon to paper towel–lined plate.

2. Mash buttermilk and blue cheese together with fork in small bowl until mixture resembles cottage cheese with small curds. Stir in mayonnaise, sour cream, water, vinegar, garlic powder, and pepper until combined.

3. Divide lettuce and tomatoes among individual plates. Spoon dressing over top, then sprinkle with bacon and chives. Serve.

PER SERVING

Cal 170 • Total Fat 13g • Sat Fat 3g • Chol 15mg

Sodium 270mg • Total Carbs 7g • Fiber 2g • Total Sugar 5g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 0.5

Spinach Salad with Carrots, Oranges, and Sesame

SERVES 6

WHY THIS RECIPE WORKS Spinach salad can go in many directions: from a simple classic salad with red onion and a bright vinaigrette, to a warm salad enhanced with bacon, to an Asian-inspired salad such as this one. Since spinach and oranges make a great pairing, we decided to add orange juice to our vinaigrette and segments to the salad itself. For a bold Asian dressing, we combined the orange juice with rice vinegar and toasted sesame oil, with neutral tasting canola oil as its base. Shaved carrot blended easily into the spinach, adding flavor and nutrients. A sprinkling of toasted sesame seeds added a healthy bit of crunch.

2 oranges

2 carrots, peeled

2 tablespoons rice vinegar

1 small shallot, minced

1 teaspoon Dijon mustard

¾ teaspoon mayonnaise

⅛ teaspoon salt

2½ tablespoons canola oil

¾ teaspoon toasted sesame oil

6 ounces (6 cups) baby spinach

2 scallions, sliced thin

1½ teaspoons toasted sesame seeds

1. Grate ½ teaspoon zest from 1 orange; set zest aside. Cut away peel and pith from oranges. Holding fruit over fine-mesh strainer set in bowl, use paring knife to slice between membranes to release segments. Measure out and reserve 2 tablespoons juice; discard remaining juice. Using vegetable peeler, shave carrots lengthwise into ribbons.

2. Whisk orange zest and reserved juice, vinegar, shallot, mustard, mayonnaise, and salt together in large bowl. While whisking constantly, drizzle in oils until completely emulsified. Add orange segments, carrots, spinach, and scallions and gently toss to coat. Sprinkle with sesame seeds. Serve.

PER SERVING

Cal 110 • Total Fat 7g • Sat Fat 0.5g • Chol 0mg

Sodium 110mg • Total Carbs 10g • Fiber 3g • Total Sugar 5g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 1

Variation

Spinach Salad with Frisée and Strawberries

SERVES 6

WHY THIS RECIPE WORKS For a healthy spinach salad with a touch of sweetness, we paired the baby spinach with cut-up strawberries and chopped fresh basil. We chose to make a balsamic vinaigrette rather than the traditional creamy poppyseed dressing often served with this type of salad. To round out the dish, we chopped up a head of frisée, which bulked it up and gave the salad a nice texture overall.

2 tablespoons chopped fresh basil

5 teaspoons balsamic vinegar

1 small shallot, minced

1 teaspoon Dijon mustard

¾ teaspoon mayonnaise

½ teaspoon grated orange zest plus 2 tablespoons juice

½ teaspoon pepper

⅛ teaspoon salt

3 tablespoons extra-virgin olive oil

6 ounces (6 cups) baby spinach

1 head frisée (6 ounces), chopped

5 ounces strawberries, hulled and quartered (1 cup)

Whisk basil, vinegar, shallot, mustard, mayonnaise, orange zest and juice, pepper, and salt together in large bowl. While whisking constantly, drizzle in oil until completely emulsified. Add spinach, frisée, and strawberries and gently toss to coat. Serve.

PER SERVING

Cal 100 • Total Fat 8g • Sat Fat 1g • Chol 0mg

Sodium 95mg • Total Carbs 6g • Fiber 2g • Total Sugar 2g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 0.5

1. Slice off top and bottom of citrus, then cut away peel and pith using paring knife.

2. Holding fruit over bowl, slice between membranes to release individual segments.

Warm Spinach Salad with Feta and Pistachios

SERVES 6

WHY THIS RECIPE WORKS Served wilted in a salad, spinach takes on a milder flavor, perfect for pairing with bold mix-ins—so long as the leaves don’t reduce to mush. We experimented with various types of spinach and found that flat-leaf and baby spinach became overly soft, but heartier curly-leaf spinach could withstand the heat. To make the dressing, we began by heating 3 tablespoons of fruity extra-virgin olive oil in a Dutch oven along with some minced shallot. For a burst of bright citrus, we also simmered a strip of lemon zest in the oil, then we added fresh lemon juice before tossing in the spinach off the heat. The residual heat in the pot steamed the spinach until it was warm and just wilted. Peppery sliced radishes, crumbled feta, and toasted pistachios rounded out our salad. We freeze the feta so it doesn’t get too warm from the spinach. Do not substitute flat-leaf or baby spinach here. Be sure to cook the spinach just until it begins to wilt; any longer and the leaves will overcook and clump.

1½ ounces feta cheese, crumbled (⅓ cup)

3 tablespoons extra-virgin olive oil

1 (3-inch) strip lemon zest plus 1½ tablespoons juice

1 shallot, minced

10 ounces curly-leaf spinach, stemmed and torn into bite-size pieces

6 radishes, trimmed and sliced thin

3 tablespoons chopped toasted pistachios

Pepper

1. Place feta on plate and freeze until slightly firm, about 15 minutes.

2. Cook oil, lemon zest, and shallot in Dutch oven over medium-low heat until shallot is softened, about 5 minutes. Off heat, discard zest and stir in lemon juice. Add spinach, cover, and let sit until just beginning to wilt, about 30 seconds.

3. Transfer spinach mixture and liquid left in pot to large bowl. Add radishes, pistachios, and feta and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 120 • Total Fat 10g • Sat Fat 2.5g • Chol 5mg

Sodium 105mg • Total Carbs 4g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

VARIATIONS

Warm Spinach Salad with Apple, Blue Cheese, and Pecans

SERVES 6

WHY THIS RECIPE WORKS Spinach pairs well with nuts, fruit, and pungent cheeses, and in this warm salad, the classic pairing of apples, pecans, and blue cheese works perfectly. For the warm dressing, we heat oil with orange zest and shallot until the shallot is softened, then we remove the zest and add white vinegar and a little orange juice. Once we add the dressing to the spinach and allow it to wilt, the apple, pecans, and blue cheese are added. Do not substitute flat-leaf or baby spinach here. Be sure to cook the spinach just until it begins to wilt; any longer and the leaves will overcook and clump.

1½ ounces blue cheese, crumbled (⅓ cup)

3 tablespoons extra-virgin olive oil

1 (3-inch) strip orange zest plus 1 tablespoon juice

1 shallot, minced

1 teaspoon white vinegar

10 ounces curly-leaf spinach, stemmed and torn into bite-size pieces

½ Fuji, Gala, or Golden Delicious apple, cored and cut into ½-inch pieces

3 tablespoons chopped toasted pecans

Pepper

1. Place blue cheese on plate and freeze until slightly firm, about 15 minutes.

2. Cook oil, orange zest, and shallot in Dutch oven over medium-low heat until shallot is softened, about 5 minutes. Off heat, discard zest and stir in orange juice and vinegar. Add spinach, cover, and let sit until just beginning to wilt, about 30 seconds.

3. Transfer spinach mixture and liquid left in pot to large bowl. Add apple, pecans, and blue cheese and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 130 • Total Fat 12g • Sat Fat 2.5g • Chol 5mg

Sodium 120mg • Total Carbs 5g • Fiber 2g • Total Sugar 2g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices <0.5

Warm Spinach Salad with Strawberries, Goat Cheese, and Almonds

SERVES 6

WHY THIS RECIPE WORKS For another take on warm spinach salad, we turned to the winning combo of thinly sliced strawberries and mild goat cheese. For the warm dressing, tangy grapefruit zest and juice keep things bright when paired with extra-virgin olive oil and shallot. For crunch we added toasted sliced almonds. Do not substitute flat-leaf or baby spinach here. Be sure to cook the spinach just until it begins to wilt; any longer and the leaves will overcook and clump.

1½ ounces goat cheese, crumbled (⅓ cup)

3 tablespoons extra-virgin olive oil

1 (3-inch) strip grapefruit zest plus 1½ tablespoons juice

1 shallot, minced

10 ounces curly-leaf spinach, stemmed and torn into bite-size pieces

8 ounces strawberries, hulled and sliced thin (1¼ cups)

3 tablespoons toasted sliced almonds

Pepper

1. Place goat cheese on plate and freeze until slightly firm, about 15 minutes.

2. Cook oil, grapefruit zest, and shallot in Dutch oven over medium-low heat until shallot is softened, about 5 minutes. Off heat, discard zest and stir in grapefruit juice. Add spinach, cover, and let sit until just beginning to wilt, about 30 seconds.

3. Transfer spinach mixture and liquid left in pot to large bowl. Add strawberries, almonds, and goat cheese and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 120 • Total Fat 10g • Sat Fat 2g • Chol 5mg

Sodium 70mg • Total Carbs 6g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

NOTES FROM THE TEST KITCHEN

Buying Salad Greens

Not only is there a dizzying array of greens available at the supermarket now, but in a good market you can buy the same greens in more than one way: full heads, prewashed in a bag, in a clamshell, and loose in bulk bins. Which is the right choice for you? A sturdy lettuce like romaine can be washed and stored for up to a week, making it a good option for many nights’ worth of salads. Bags of prewashed baby spinach, arugula, and mesclun mix offer great convenience, but be sure to turn over the bags and inspect the greens as closely as you can; the sell-by date alone doesn’t ensure quality, so if you see moisture in the bag or hints of blackened leaf edges, move on.

Don’t buy bags of already-cut lettuce that you can otherwise buy as whole heads, like romaine, Bibb, or red leaf. Precut lettuce will be inferior in quality because the leaves begin to spoil once they are cut (bagged hearts of romaine are fine). Endive and radicchio are always sold in heads and, because they are sturdy and will last a while, they are nice to have on hand to complement other greens and to add more interest to a salad. When planning a special salad for company, for the best results you should buy the greens either the day of the party or the day before.

Asparagus and Arugula Salad with Cannellini Beans

SERVES 6

WHY THIS RECIPE WORKS To incorporate asparagus into a bright, fresh salad, we found that choosing the right cooking method was key. Steaming produced bland, mushy spears, but sautéing the asparagus over high heat delivered deep flavor and tender texture. We sliced the spears on a bias to expose as much of the inner fibers to the cooking surface as possible. With olive oil in a hot pan, we browned some red onion before adding the asparagus pieces. Just 4 minutes of cooking was enough to produce uniformly tender pieces. Creamy cannellini beans provided a subtly nutty and smooth contrast to the asparagus; plus, they gave our salad extra protein and fiber. While the asparagus mixture cooled, we made a simple vinaigrette of balsamic, olive oil, salt, and pepper. For the greens, we knew peppery arugula would hold up well against the other bold flavors, so we dressed and plated it before tossing the asparagus in the dressing as well. Look for asparagus spears no thicker than ½ inch for this recipe.

5 tablespoons extra-virgin olive oil

½ red onion, sliced thin

1 pound asparagus, trimmed and cut into 1-inch lengths on bias

Salt and pepper

1 (15-ounce) can no-salt-added cannellini beans, rinsed

2 tablespoons plus 2 teaspoons balsamic vinegar

6 ounces (6 cups) baby arugula

1. Heat 2 tablespoons oil in 12-inch nonstick skillet over high heat until just smoking. Add onion and cook until lightly browned, about 1 minute. Add asparagus, ¼ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until asparagus is browned and crisp-tender, about 4 minutes. Transfer to bowl, stir in beans, and let cool slightly.

2. Whisk remaining 3 tablespoons oil, vinegar, ¼ teaspoon salt, and ⅛ teaspoon pepper together in small bowl. Gently toss arugula with 2 tablespoons dressing until coated. Season with pepper to taste. Divide arugula among individual plates. Gently toss asparagus mixture with remaining dressing and arrange over arugula. Serve.

PER SERVING

Cal 170 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 220mg • Total Carbs 12g • Fiber 4g • Total Sugar 4g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 1

VARIATION

Asparagus, Red Pepper, and Spinach Salad with Goat Cheese

SERVES 6

WHY THIS RECIPE WORKS We liked the idea of baby spinach tossed with a simple vinaigrette and topped with a mix of bell pepper strips and asparagus. Since raw vegetables are not always appealing in a salad like this, we briefly sautéed the pepper matchsticks and the asparagus pieces before dressing and arranging them over the dressed spinach. Crumbled tangy goat cheese was the finishing touch. Look for asparagus spears no thicker than ½ inch for this recipe.

5 tablespoons extra-virgin olive oil

1 red bell pepper, stemmed, seeded, and cut into 2-inch-long matchsticks

1 pound asparagus, trimmed and cut into 1-inch lengths on bias

Salt and pepper

1 shallot, sliced thin

1 tablespoon plus 1 teaspoon sherry vinegar

1 garlic clove, minced

6 ounces (6 cups) baby spinach

2 ounces goat cheese, crumbled (½ cup)

1. Heat 1 tablespoon oil in 12-inch nonstick skillet over high heat until just smoking. Add bell pepper and cook until lightly browned, about 2 minutes. Add asparagus, ¼ teaspoon salt, and ⅛ teaspoon pepper and cook, stirring occasionally, until asparagus is browned and almost tender, about 2 minutes. Stir in shallot and cook until softened and asparagus is crisp-tender, about 1 minute. Transfer to bowl and let cool slightly.

2. Whisk remaining ¼ cup oil, vinegar, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper together in small bowl. Gently toss spinach with 2 tablespoons dressing until coated. Season with pepper to taste. Divide spinach among individual plates. Gently toss asparagus mixture with remaining dressing and arrange over spinach. Sprinkle with goat cheese. Serve.

PER SERVING

Cal 160 • Total Fat 14g • Sat Fat 3g • Chol 5mg

Sodium 260mg • Total Carbs 6g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

Kale Salad with Sweet Potatoes and Pomegranate Vinaigrette

SERVES 8

WHY THIS RECIPE WORKS We love the earthy flavor of uncooked kale, but the texture of raw kale can be a little tough. Many recipes call for tossing it with dressing and letting it tenderize in the fridge overnight, but this method didn’t deliver the tender leaves we were after, and the long sitting time wasn’t very convenient. Luckily, we found another technique that worked better and faster: massaging. Squeezing and massaging the kale broke down the cell walls in much the same way that heat would, darkening the leaves and turning them silky. Nutritious roasted sweet potatoes, shredded radicchio, crunchy pecans, a sprinkling of Parmesan cheese, and a pomegranate vinaigrette made our kale salad heartier. Tuscan kale (also known as dinosaur or Lacinato kale) is more tender than curly-leaf and red kale; if using curly-leaf or red kale, increase the massaging time to 5 minutes. Do not use baby kale. You can find pomegranate molasses in the international aisle of most well-stocked supermarkets.

SALAD

1½ pounds sweet potatoes, peeled and cut into ½-inch pieces

2 teaspoons extra-virgin olive oil

Pepper

12 ounces Tuscan kale, stemmed and sliced crosswise into ½-inch-wide strips (7 cups)

½ head radicchio (5 ounces), cored and sliced thin

⅓ cup pecans, toasted and chopped

½ ounce Parmesan cheese, shaved

VINAIGRETTE

2 tablespoons water

1½ tablespoons pomegranate molasses

1 small shallot, minced

1 tablespoon cider vinegar

Salt and pepper

¼ cup extra-virgin olive oil

1. FOR THE SALAD Adjust oven rack to middle position and heat oven to 400 degrees. Toss sweet potatoes with oil and season with pepper. Arrange potatoes in single layer in rimmed baking sheet and roast until browned, 25 to 30 minutes, stirring potatoes halfway through roasting. Transfer to plate and let cool for 20 minutes. Meanwhile, vigorously squeeze and massage kale with hands until leaves are uniformly darkened and slightly wilted, about 1 minute.

2. FOR THE VINAIGRETTE Whisk water, pomegranate molasses, shallot, vinegar, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl. While whisking constantly, drizzle in oil until completely emulsified.

3. Add potatoes, kale, and radicchio to bowl with vinaigrette and gently toss to coat. Season with pepper to taste. Sprinkle with pecans and Parmesan. Serve.

PER SERVING

Cal 190 • Total Fat 12g • Sat Fat 1.5g • Chol 0mg

Sodium 150mg • Total Carbs 18g • Fiber 4g • Total Sugar 5g

Added Sugar 1g • Protein 4g • Total Carbohydrate Choices 1

Vigorously squeeze and massage kale with hands over counter or in large bowl until leaves are uniformly darkened and slightly wilted, about 1 minute for flat-leaf kale (or 5 minutes for curly-leaf or red kale).

Mediterranean Chopped Salad

SERVES 6

WHY THIS RECIPE WORKS A Mediterranean salad always sounds like a healthy choice, but in a restaurant you’re apt to wind up with a pile of watery iceberg lettuce topped with a few vegetables, stale feta cheese, olives, and a fat-laden, creamy dressing. Here we give Mediterranean chopped salad a fresh makeover with a bright vinaigrette that allows all the other components to shine, hearty romaine lettuce, and the right mix of other ingredients. To keep the tomatoes and cucumber crisp, we toss them with a small amount of salt and let them sit to draw out their moisture. Then we combine the tomato mixture, nutty chickpeas, olives, and onion with the vinaigrette for 5 minutes to give their flavors a chance to meld. Just these few extra steps deliver a nutritious and fresh-tasting chopped salad.

12 ounces cherry tomatoes, quartered

1 cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

Salt and pepper

3 tablespoons extra-virgin olive oil

3 tablespoons red wine vinegar

1 garlic clove, minced

1 (15-ounce) can no-salt-added chickpeas, rinsed

⅓ cup pitted kalamata olives, chopped

¼ cup finely chopped red onion

1 romaine lettuce heart (6 ounces), cut into ½-inch pieces

3 ounces feta cheese, crumbled (¾ cup)

½ cup chopped fresh parsley

1. Toss tomatoes and cucumber with ½ teaspoon salt in colander and let drain for 15 to 30 minutes.

2. Whisk oil, vinegar, and garlic together in large bowl. Add tomato mixture, chickpeas, olives, and onion and gently toss to coat. Let sit at room temperature until flavors meld, about 5 minutes.

3. Add lettuce, feta, and parsley and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 180 • Total Fat 10g • Sat Fat 2.5g • Chol 10mg

Sodium 330mg • Total Carbs 13g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 1

VARIATIONS

Fennel, Cucumber, and Apple Chopped Salad

SERVES 6

WHY THIS RECIPE WORKS This fresh take on a chopped salad forgoes the usual olives and feta, letting lots of chopped apple, fennel, and cucumber take center stage. Certainly, hearty chopped romaine can stand up to this combination, especially when tossed with a white wine vinaigrette and topped with goat cheese.

1 cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

Salt and pepper

3 tablespoons extra-virgin olive oil

3 tablespoons white wine vinegar

2 Fuji, Gala, or Golden Delicious apples, cored and cut into ¼-inch pieces

1 fennel bulb, stalks discarded, bulb halved, cored, and cut into ¼-inch pieces

¼ cup finely chopped red onion

1 romaine lettuce heart (6 ounces), cut into ½-inch pieces

¼ cup chopped fresh tarragon

3 ounces goat cheese, crumbled (¾ cup)

1. Toss cucumber with ½ teaspoon salt in colander and let drain for 15 to 30 minutes.

2. Whisk oil and vinegar together in large bowl. Add cucumber, apples, fennel, and onion and gently toss to coat. Let sit at room temperature until flavors meld, about 5 minutes.

3. Add lettuce and tarragon and gently toss to coat. Season with pepper to taste and sprinkle with goat cheese. Serve.

PER SERVING

Cal 160 • Total Fat 10g • Sat Fat 3g • Chol 5mg

Sodium 230mg • Total Carbs 14g • Fiber 3g • Total Sugar 9g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

Radish, Orange, and Avocado Chopped Salad

SERVES 6

WHY THIS RECIPE WORKS Radishes are the star of this colorful and healthy salad—a great choice as they are both filling and low in calories and carbohydrates while also adding vital nutrients. Here we pair them with orange sections, cucumber, creamy chunks of avocado, and pungent chopped red onion. Lime juice ensures that the vinaigrette can stand up to all these ingredients, but what really makes this salad shine is the addition of sharp, shredded Manchego cheese (a little goes a long way), minced cilantro, and pepitas. You can substitute Parmesan for the Manchego cheese. Use the large holes of a box grater to shred the Manchego.

1 cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

Salt and pepper

2 oranges

3 tablespoons extra-virgin olive oil

3 tablespoons lime juice (2 limes)

1 garlic clove, minced

10 radishes, trimmed, halved, and sliced thin

½ avocado, cut into ½-inch pieces

¼ cup finely chopped red onion

1 romaine lettuce heart (6 ounces), cut into ½-inch pieces

2 ounces Manchego cheese, shredded (½ cup)

½ cup minced fresh cilantro

¼ cup roasted unsalted pepitas

1. Toss cucumber with ½ teaspoon salt in colander and let drain for 15 to 30 minutes.

2. Cut away peel and pith from oranges. Quarter oranges, then slice crosswise into ½-inch-thick pieces. Whisk oil, lime juice, and garlic together in large bowl. Add cucumber, orange pieces, radishes, avocado, and onion and gently toss to coat. Let sit at room temperature until flavors meld, about 5 minutes.

3. Add lettuce, Manchego, and cilantro and gently toss to coat. Season with pepper to taste and sprinkle with pepitas. Serve.

PER SERVING

Cal 200 • Total Fat 16g • Sat Fat 4.5g • Chol 5mg

Sodium 230mg • Total Carbs 11g • Fiber 3g • Total Sugar 6g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 1

NOTES FROM THE TEST KITCHEN

All About Seeds

Pepitas

Hulled pumpkin seed kernels, also known as pepitas, are actually one of the most flavorful seeds out there in addition to being high in important nutrients (a quarter cup contains 8 to 9 grams of protein). When toasted (which is how we like them best), they have a nutty, slightly sweet flavor that makes them the perfect addition to many dishes. They add a wonderful textural crunch when mixed into salads or sprinkled over your favorite fall soup. A handful sprinkled over yogurt is also a big winner.

Sesame Seeds

Sesame seeds can be grayish ivory, brown, red, or black and are used in both savory and sweet recipes. Their nutty, subtle honey quality suits granola, bread, and sweets. We like their subtle texture in Sesame-Lemon Cucumber Salad.

Sunflower Seeds

Sunflower seeds are mildly sweet and creamy. Remove the black-and-white shells and eat the seeds out of hand or toss into salads or slaws. Instead of pine nuts, we reached for sunflower seeds to make the pesto for our Pasta with Kale Pesto, Tomatoes, and Chicken.

Gazpacho Salad

SERVES 6

WHY THIS RECIPE WORKS If you love traditional gazpacho, then you’ll love this crisp and colorful salad that mimics its key flavor components and is super low in calories—yet still satisfying. Salting and draining the tomatoes and cucumbers for 15 to 30 minutes before tossing them with the other ingredients ensures that you don’t end up with a soupy salad. We prefer the flavor of sherry vinegar in this salad, but white wine vinegar can be substituted.

1 pound cherry tomatoes, quartered

1 cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

Salt and pepper

5 teaspoons extra-virgin olive oil

4 teaspoons sherry vinegar

1 shallot, minced

1 garlic clove, minced

1 red bell pepper, stemmed, seeded, and cut into ½-inch pieces

¼ cup minced fresh cilantro

1. Toss tomatoes and cucumber with ½ teaspoon salt in colander and let drain for 15 to 30 minutes.

2. Whisk oil, vinegar, shallot, and garlic together in large bowl. Add tomato mixture, bell pepper, and cilantro and gently toss to coat. Season with pepper to taste and let sit until flavors meld, about 15 minutes. Serve.

PER SERVING

Cal 60 • Total Fat 4g • Sat Fat 0.5g • Chol 0mg

Sodium 150mg • Total Carbs 5g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices <0.5

Roasted Beet and Carrot Salad with Cumin and Pistachios

SERVES 6

WHY THIS RECIPE WORKS Beets and carrots are a winning combination, and roasting them brings out their earthy sweetness. Wrapping the beets in foil allowed them to cook gently, without missing out on the distinct, concentrated flavor of roasting. Steaming them in foil and then slicing the beets also helped to minimize “bleeding” of any liquid. To turn the beets and carrots into a salad, we tossed them with an equally earthy vinaigrette while they were still hot, which allowed them to absorb maximum flavor. Cumin added warmth to the dressing and shallot gave it a subtle, oniony bite. Pistachios lent nice color and crunch. Adding the nuts with lemon zest and chopped parsley just before serving resulted in a bright, well-balanced salad. You can use either golden or red beets (or a mix of both) in this recipe. To ensure even cooking, use beets that are of similar size—roughly 2 to 3 inches in diameter.

1 pound beets, trimmed

1 pound carrots, peeled and sliced ¼ inch thick on bias

2½ tablespoons extra-virgin olive oil

Salt and pepper

1 tablespoon grated lemon zest plus 3 tablespoons juice

1 small shallot, minced

½ teaspoon ground cumin

½ cup shelled pistachios, toasted and chopped

2 tablespoons minced fresh parsley

1. Adjust oven racks to middle and lowest positions. Place rimmed baking sheet on lower rack and heat oven to 450 degrees. Wrap beets individually in aluminum foil and place on second rimmed baking sheet. Toss carrots with 1 tablespoon oil, ¼ teaspoon salt, and ½ teaspoon pepper in bowl.

2. Working quickly, arrange carrots in single layer on hot sheet, then return to oven on lower rack. Place sheet with beets on upper rack. Roast until carrots are tender and well browned on 1 side, 20 to 25 minutes, and beets are tender and tip of paring knife inserted into beets meets little resistance (you will need to unwrap beets to test them), 35 to 45 minutes.

3. Carefully open foil packets and let beets sit until cool enough to handle. Carefully rub off beet skins using paper towel. Halve beets lengthwise, then slice into ½-inch-thick wedges, and, if large, halve crosswise.

4. Whisk lemon juice, shallot, cumin, ¼ teaspoon salt, and ⅛ teaspoon pepper together in large bowl until combined. While whisking constantly, drizzle in remaining 1½ tablespoons oil until completely emulsified. Add beets and carrots, gently toss to coat, and let cool to room temperature, about 20 minutes. (Beet mixture can be refrigerated for up to 24 hours; bring to room temperature before continuing.)

5. Add pistachios, parsley, and lemon zest and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 170 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 280mg • Total Carbs 15g • Fiber 5g • Total Sugar 8g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

Green Bean Salad with Cilantro Sauce

SERVES 8

WHY THIS RECIPE WORKS To dress up a simple green bean salad, we came up with a fresh take on pesto by swapping out the traditional basil for bright, grassy cilantro. A single scallion brightened the green color of the sauce, and walnuts and garlic cloves, briefly toasted in a skillet, added nutty depth. The fruity flavor of extra-virgin olive oil complemented the other flavors in the dressing nicely. Finally, a touch of lemon juice rounded out the flavors and helped to loosen the sauce. We blanched and shocked the beans to set their vibrant green color and ensure that they were evenly cooked. Don’t worry about drying the beans before tossing them with the sauce; any water that clings to the beans will help to thin out the sauce.

¼ cup walnuts

2 garlic cloves, unpeeled

2½ cups fresh cilantro leaves and stems, trimmed (2 bunches)

4 teaspoons lemon juice

1 scallion, sliced thin

Salt and pepper

½ cup extra-virgin olive oil

2 pounds green beans, trimmed

1. Cook walnuts and garlic in 8-inch skillet over medium heat, stirring often, until toasted and fragrant, 5 to 7 minutes; transfer to bowl. Let garlic cool slightly, then peel.

2. Process walnuts, garlic, cilantro, lemon juice, scallion, ½ teaspoon salt, and ⅛ teaspoon pepper in food processor until smooth, about 1 minute, scraping down sides of bowl as needed. With processor running, slowly add oil until incorporated; transfer to large bowl.

3. Bring 4 quarts water to boil in large pot. Fill large bowl halfway with ice and water. Add green beans and 1 tablespoon salt to boiling water and cook until crisp-tender, 3 to 5 minutes. Drain green beans, transfer to prepared ice bath, and let sit until chilled, about 2 minutes.

4. Drain green beans, transfer to bowl with cilantro sauce, and gently toss to coat. (Salad can be refrigerated for up to 4 hours; bring to room temperature before serving.) Season with pepper to taste. Serve.

PER SERVING

Cal 180 • Total Fat 16g • Sat Fat 2g • Chol 0mg

Sodium 190mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 0.5

Instead of trimming ends from one green bean at a time, streamline process by lining up beans on cutting board and trimming stem ends with just one slice.

Brussels Sprout Salad with Pecorino and Pine Nuts

SERVES 6

WHY THIS RECIPE WORKS We think it is good to have many recipes in your repertoire using Brussels sprouts because they are so nutrient dense. To make Brussels sprouts shine in a salad, we needed to get rid of some of their vegetal rawness. Rather than cooking the sprouts, we sliced them very thin and then marinated them in a bright vinaigrette made with lemon juice and Dijon mustard. The 30-minute soak in the acidic dressing softened and seasoned the sprouts, bringing out and balancing their flavor. Toasted pine nuts and shredded Pecorino Romano, added to the salad just before serving, provided a layer of crunch and nutty richness. For the best texture, slice the sprouts as thinly as possible by hand. Use the large holes of a box grater to shred the Pecorino Romano.

2 tablespoons lemon juice

1 tablespoon Dijon mustard

1 small shallot, minced

1 garlic clove, minced

Salt and pepper

¼ cup extra-virgin olive oil

1 pound Brussels sprouts, trimmed, halved, and sliced very thin

1 ounce Pecorino Romano cheese, shredded (⅓ cup)

¼ cup pine nuts, toasted

1. Whisk lemon juice, mustard, shallot, garlic, and ⅛ teaspoon salt in large bowl until combined. While whisking constantly, drizzle in oil until completely emulsified. Add Brussels sprouts, gently toss to coat, and let sit for at least 30 minutes or up to 2 hours.

2. Stir in Pecorino and pine nuts. Season with pepper to taste. Serve.

PER SERVING

Cal 170 • Total Fat 15g • Sat Fat 2.5g • Chol 5mg

Sodium 190mg • Total Carbs 8g • Fiber 3g • Total Sugar 2g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 0.5

1. Peel off any loose or discolored leaves and slice off bottom of stem end, leaving leaves attached.

2. Halve Brussels sprouts through stem end, then slice very thin.

Brussels Sprout and Kale Salad with Herbs and Peanuts

SERVES 4

WHY THIS RECIPE WORKS Raw Brussels sprouts and kale leaves may sound like an odd combination for a salad, but these two highly nutritious vegetables are perfect together; since the uncooked leaves hold up well for hours, they’re ideal for picnics and making ahead. To keep our slaw crisp and light, we left the Brussels sprouts raw and marinated them in the dressing to soften them just slightly. A vigorous massage tenderized the kale leaves in just a minute. A simple cider and coriander vinaigrette, fresh cilantro and mint, chopped peanuts, plus a squeeze of lime juice gave this slaw a refreshing Southeast Asian profile. Tuscan kale (also known as dinosaur or Lacinato kale) is more tender than curly-leaf and red kale; if using curly-leaf or red kale, increase the massaging time to 5 minutes. Do not use baby kale. For the best texture, slice the sprouts as thinly as possible by hand.

⅓ cup cider vinegar

2 tablespoons extra-virgin olive oil

1 tablespoon lime juice

½ teaspoon ground coriander

Salt and pepper

1 pound Brussels sprouts, trimmed, halved, and sliced very thin

8 ounces Tuscan kale, stemmed and sliced into ¼-inch-wide strips (4½ cups)

¼ cup dry-roasted, unsalted peanuts, chopped

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh mint

1. Whisk vinegar, oil, lime juice, coriander, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl. Add Brussels sprouts and gently toss to coat. Cover and let sit for at least 30 minutes or up to 2 hours.

2. Vigorously squeeze and massage kale with hands until leaves are uniformly darkened and slightly wilted, about 1 minute. Add kale, peanuts, cilantro, and mint to bowl with Brussels sprouts and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 190 • Total Fat 12g • Sat Fat 2g • Chol 0mg

Sodium 190mg • Total Carbs 15g • Fiber 6g • Total Sugar 4g

Added Sugar 0g • Protein 7g • Total Carbohydrate Choices 1

Moroccan-Style Carrot Salad

SERVES 6

WHY THIS RECIPE WORKS In this side salad, nutrient-rich carrots take center stage. The classic Moroccan salad combines grated carrots with olive oil, citrus, and warm spices like cumin and cinnamon. We tried grating the carrots both with a coarse grater and with a food processor and found that the coarse grater worked better. To complement the earthy carrots, we added orange segments, reserving some of the orange juice to add to the dressing. We balanced the sweet orange juice with a squeeze of lemon juice and small amounts of cumin, cayenne, and cinnamon. The musty aroma and slight nuttiness of the cumin nicely complemented the carrots. To add color and freshness, we stirred in some minced cilantro before serving.

2 oranges

1 tablespoon lemon juice

¾ teaspoon ground cumin

⅛ teaspoon cayenne pepper

⅛ teaspoon ground cinnamon

Salt and pepper

1 pound carrots, peeled and shredded

3 tablespoons minced fresh cilantro

3 tablespoons extra-virgin olive oil

1. Cut away peel and pith from oranges. Holding fruit over bowl, use paring knife to slice between membranes to release segments. Cut segments in half crosswise and let drain in fine-mesh strainer set over large bowl, reserving juice.

2. Whisk lemon juice, cumin, cayenne, cinnamon, and ½ teaspoon salt into bowl with reserved orange juice. Add orange segments and carrots and gently toss to coat. Let sit until liquid starts to pool in bottom of bowl, 3 to 5 minutes.

3. Drain salad in fine-mesh strainer then return to bowl. (Salad can be refrigerated for up to 1 hour; bring to room temperature before serving.) Stir in cilantro and oil and season with pepper to taste. Serve.

PER SERVING

Cal 110 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 190mg • Total Carbs 12g • Fiber 3g • Total Sugar 7g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices 1

Sesame-Lemon Cucumber Salad

SERVES 4

WHY THIS RECIPE WORKS Cucumbers can make for a cool, crisp salad, but they often turn soggy from their own moisture. For a cucumber salad with good crunch, we found that weighting salted cucumbers forced more water from them than salting alone. After many tests, we determined that 1 to 3 hours worked best: Even after 12 hours, the cucumbers gave up no more water than they had after 3 hours. For a bit of zip, we liked pairing the cucumbers with a rice vinegar and lemon juice dressing; sesame oil and seeds added nutty flavor. This salad is best served within 1 hour of being dressed.

3 cucumbers, peeled, halved lengthwise, seeded, and sliced ¼ inch thick

Salt and pepper

¼ cup rice vinegar

2 tablespoons toasted sesame oil

1 tablespoon lemon juice

1 tablespoon sesame seeds, toasted

⅛ teaspoon red pepper flakes, plus extra for seasoning

1. Toss cucumbers with 1 tablespoon salt in colander set over large bowl. Weight cucumbers with 1 gallon-size zipper-lock bag filled with water; drain for 1 to 3 hours. Rinse and pat dry.

2. Whisk vinegar, oil, lemon juice, sesame seeds, and pepper flakes together in large bowl. Add cucumbers and gently toss to coat. Season with pepper to taste. Serve at room temperature or chilled.

PER SERVING

Cal 90 • Total Fat 8g • Sat Fat 1g • Chol 0mg

Sodium 290mg • Total Carbs 4g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 1g • Total Carbohydrate Choices <0.5

VARIATION

Yogurt-Mint Cucumber Salad

SERVES 4

WHY THIS RECIPE WORKS This refreshing take on a cool cucumber salad features a creamy, protein-rich dressing thanks to a full cup of low-fat yogurt in addition to olive oil. Since cucumbers and mint are a classic pairing, we added a whopping ¼ cup of minced fresh mint to the dressing along with cumin and garlic—all of which ensured that the salad was brightly flavored. This salad is best served within 1 hour of being dressed.

3 cucumbers, peeled, halved lengthwise, seeded, and sliced ¼ inch thick

1 small red onion, halved and sliced thin

Salt and pepper

1 cup plain low-fat yogurt

¼ cup minced fresh mint

2 tablespoons extra-virgin olive oil

1 garlic clove, minced

½ teaspoon ground cumin

1. Toss cucumbers and onion with 1 tablespoon salt in colander set over large bowl. Weight cucumber-onion mixture with 1 gallon-size zipper-lock bag filled with water; drain for 1 to 3 hours. Rinse and pat dry.

2. Whisk yogurt, mint, oil, garlic, and cumin together in large bowl. Add cucumber-onion mixture and gently toss to coat. Season with pepper to taste. Serve at room temperature or chilled.

PER SERVING

Cal 130 • Total Fat 8g • Sat Fat 1.5g • Chol 5mg

Sodium 340mg • Total Carbs 10g • Fiber 2g • Total Sugar 7g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 1

Fattoush

SERVES 6

WHY THIS RECIPE WORKS Fattoush is an eastern Mediterranean salad that combines fresh produce and herbs, toasted pita bread, and bright, tangy sumac. Our goal was to balance the sweetly acidic flavor of sumac with the fresh vegetables, while also preventing the pita from becoming soggy. Sumac, a commonly used spice across the Mediterranean, traditionally lends a citrusy punch to fattoush, so we opted to use an ample amount in the dressing. We did not seed and salt the cucumbers and tomatoes in this recipe to make use of the flavorful seeds and juice of the tomatoes. In order to make the whole-wheat pita pieces moisture-resistant, we brushed their craggy sides with plenty of olive oil before baking them. The oil prevented the pita from absorbing moisture from the salad and becoming soggy while still allowing them to pick up flavor from the lemony dressing. You can find sumac in most well-stocked supermarkets. The success of this recipe depends on ripe, in-season tomatoes.

2 (6½-inch) whole-wheat pita breads

7 tablespoons extra-virgin olive oil

Pepper

3 tablespoons lemon juice

4 teaspoons ground sumac

¼ teaspoon minced garlic

1 pound ripe tomatoes, cored and cut into ¾-inch pieces

1 English cucumber, peeled and sliced ⅛ inch thick

1 cup baby arugula, chopped

½ cup chopped fresh cilantro

½ cup chopped fresh mint

4 scallions, sliced thin

1. Adjust oven rack to middle position and heat oven to 375 degrees. Using kitchen shears, cut around perimeter of each pita and separate into 2 thin rounds. Cut each round in half. Place pitas smooth side down on wire rack set in rimmed baking sheet. Brush 3 tablespoons oil on surface of pitas. (Pitas do not need to be uniformly coated. Oil will spread during baking.) Season with pepper. Bake until pitas are crisp and pale golden brown, 10 to 14 minutes. Let cool to room temperature.

2. Whisk lemon juice, sumac, and garlic together in large bowl and let sit for 10 minutes. Whisk in remaining ¼ cup oil.

3. Break pitas into ½-inch pieces. Add pita pieces, tomatoes, cucumber, arugula, cilantro, mint, and scallions to bowl with dressing and gently toss to coat. Season with pepper to taste. Serve immediately.

PER SERVING

Cal 230 • Total Fat 17g • Sat Fat 2.5g • Chol 0mg

Sodium 170mg • Total Carbs 19g • Fiber 4g • Total Sugar 4g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1

French Potato Salad with Dijon and Fines Herbes

SERVES 6

WHY THIS RECIPE WORKS: This satisfying French take on potato salad utilizes unpeeled potatoes for more fiber and nutrients and dresses them with fruity extra-virgin olive oil and fresh herbs. The potatoes (small red potatoes are traditional) should be tender but not mushy, and the flavor of the vinaigrette should permeate the relatively bland potatoes. To eliminate torn skins and broken slices, a common pitfall in boiling skin-on red potatoes, we sliced the potatoes before boiling them. To evenly infuse the potatoes with the garlicky mustard vinaigrette, we spread the warm potatoes on a baking sheet and poured the vinaigrette over the top. Gently folding in the herbs just before serving added fresh flavor and helped keep the potatoes intact. If fresh chervil isn’t available, substitute an additional ½ tablespoon of minced parsley and an additional ½ teaspoon of tarragon. Use small red potatoes measuring 1 to 2 inches in diameter.

2 pounds small red potatoes, unpeeled, sliced ¼ inch thick

2 tablespoons salt

1 garlic clove, peeled and threaded on skewer

¼ cup extra-virgin olive oil

1½ tablespoons white wine or champagne vinegar

2 teaspoons Dijon mustard

½ teaspoon pepper

1 small shallot, minced

1 tablespoon minced fresh chervil

1 tablespoon minced fresh parsley

1 tablespoon minced fresh chives

1 teaspoon minced fresh tarragon

1. Place potatoes in large saucepan, add water to cover by 1 inch, and bring to boil. Add salt, reduce to simmer, and cook until potatoes are tender and paring knife can be slipped in and out of potatoes with little resistance, about 6 minutes.

2. While potatoes are cooking, lower skewered garlic into simmering water and blanch for 45 seconds. Run garlic under cold running water, then remove from skewer and mince.

3. Reserve ¼ cup cooking water, then drain potatoes and arrange in tight single layer on rimmed baking sheet. Whisk minced garlic, oil, vinegar, mustard, pepper, and reserved potato cooking water together in bowl, then drizzle over potatoes. Let potatoes sit until flavors meld, about 10 minutes. (Potatoes can be refrigerated for up to 8 hours; bring to room temperature before continuing.)

4. Transfer potatoes to large bowl. Sprinkle shallot, chervil, parsley, chives, and tarragon over potatoes and gently toss to coat using rubber spatula. Serve.

PER SERVING

Cal 190 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 260mg • Total Carbs 25g • Fiber 3g • Total Sugar 2g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 1.5

NOTES FROM THE TEST KITCHEN

The Best Supermarket Extra-Virgin Olive Oil

If you are aiming to use less oil, the quality of the oil really matters. Extra-virgin oils range wildly in price, color, and quality, so it’s hard to know which to buy. While many things can affect the quality and flavor of olive oil, the type of olive, the time of harvest (earlier means greener, more bitter, and pungent; later, more mild and buttery), and the processing are the most important factors. The best-quality olive oil comes from olives pressed as quickly as possible without heat (which coaxes more oil from the olives at the expense of flavor). Our favorite supermarket extra-virgin olive oil, California Olive Ranch Everyday Extra Virgin Olive Oil ($9.99 for 500 ml), is a standout for its “fruity,” “fragrant” flavor. In fact, its flavor rivaled that of our favorite high-end extra-virgin oil.

Roasted Winter Squash Salad with Za’atar and Parsley

SERVES 6

WHY THIS RECIPE WORKS The sweet, nutty flavor of roasted butternut squash pairs best with flavors that are bold enough to balance that sweetness. To fill this role in our roasted butternut squash salad, we chose the traditional eastern Mediterranean spice blend za’atar (a lively combination of toasted sesame seeds, thyme, and sumac). We found that using high heat and placing the oven rack in the lowest position produced perfectly browned squash with a firm center in about 30 minutes. Dusting the za’atar over the hot squash worked much like toasting the spice, boosting its flavor. For a foil to the tender squash, we considered a host of nuts before landing on toasted pumpkin seeds (pepitas). They provided the textural accent the dish needed and reinforced the squash’s flavor. Pomegranate seeds added a burst of tartness and color. You can find za’atar in the spice aisle of most well-stocked supermarkets. You can substitute chopped red grapes or small blueberries for the pomegranate seeds.

3 pounds butternut squash, peeled, seeded, and cut into ½-inch pieces (8 cups)

¼ cup extra-virgin olive oil

Salt and pepper

1½ teaspoons za’atar

1 small shallot, minced

2 tablespoons lemon juice

¾ cup fresh parsley leaves

⅓ cup roasted unsalted pepitas

½ cup pomegranate seeds

1. Adjust oven rack to lowest position and heat oven to 450 degrees. Toss squash with 1 tablespoon oil and season with pepper. Arrange squash in single layer on rimmed baking sheet and roast until well browned and tender, 30 to 35 minutes, stirring halfway through roasting. Sprinkle squash with za’atar and let cool for 15 minutes. (Squash can be refrigerated for up to 24 hours; bring to room temperature before continuing.)

2. Whisk shallot, lemon juice, ¼ teaspoon salt, and remaining 3 tablespoons oil together in large bowl. Add squash, parsley, and pepitas and gently toss to coat. Sprinkle with pomegranate seeds. Serve.

PER SERVING

Cal 230 • Total Fat 13g • Sat Fat 2g • Chol 0mg

Sodium 110mg • Total Carbs 27g • Fiber 5g • Total Sugar 7g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 2

Tomato Salad with Feta and Cumin-Yogurt Dressing

SERVES 6

WHY THIS RECIPE WORKS Juicy summer tomatoes are full of vitamins and make a great salad, so we set out to create one with complementary flavors and a creamy dressing that was big on flavor. Tomatoes exude lots of liquid when cut, so to get rid of some of the tomato juice without losing all its valuable flavor, we lightly salted the tomatoes. This also seasoned them and their juice at the same time. We reserved a measured amount of the flavorful juice to add to the dressing so as to not water down the salad. Greek yogurt laid the foundation for the creamy dressing, and we boosted its tang with lemon juice and the reserved tomato juice. To that we added fresh oregano, cumin, and garlic, but some tasters found the cumin and garlic too harsh. A quick zap in the microwave was all it took to effectively bloom the spice and cook the garlic, successfully mellowing their flavors. We tossed the tomatoes with the dressing, finishing with just the right amount of briny feta to add richness and another layer of flavor. The success of this recipe depends on ripe, in-season tomatoes.

2½ pounds ripe tomatoes, cored and cut into ½-inch-thick wedges

¼ teaspoon salt

3 tablespoons extra-virgin olive oil

1 garlic clove, minced

1 teaspoon ground cumin

¼ cup plain 2 percent Greek yogurt

1 scallion, sliced thin

1 tablespoon lemon juice

1 tablespoon minced fresh oregano

2 ounces feta cheese, crumbled (½ cup)

1. Toss tomatoes with salt and let drain in colander set over large bowl for 15 to 20 minutes. Pour off all but 1 tablespoon juice and reserve juice in bowl.

2. Combine oil, garlic, and cumin in separate bowl and microwave until fragrant, about 30 seconds; let cool slightly. Whisk oil mixture, yogurt, scallion, lemon juice, and oregano into reserved tomato juice until combined. Add tomatoes and feta and gently toss to coat. Serve immediately.

PER SERVING

Cal 130 • Total Fat 10g • Sat Fat 2.5g • Chol 10mg

Sodium 170mg • Total Carbs 9g • Fiber 2g • Total Sugar 6g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 0.5

Cherry Tomato Salad with Feta and Olives

SERVES 6

WHY THIS RECIPE WORKS Cherry tomatoes can make a great salad, but they exude liquid when cut. To get rid of some of the tomato juice, we added a small amount of salt to draw out the tomatoes’ liquid, before whirling them in a salad spinner to separate the seeds and juice from the flesh. We then reduced the tomato juice to a flavorful concentrate (adding garlic, oregano, shallot, olive oil, and vinegar) and reunited it with the tomatoes. Just a little feta cheese went a long way to add richness. If cherry tomatoes are unavailable, substitute grape tomatoes cut in half along the equator. If you don’t have a salad spinner, wrap the bowl tightly with plastic wrap after the salted tomatoes have sat for 30 minutes and gently shake to remove seeds and excess liquid. Strain the liquid and proceed with the recipe as directed. If you have less than ½ cup of juice after spinning, proceed with the recipe using the entire amount of juice and reduce it to 3 tablespoons as directed (the cooking time will be shorter).

1½ pounds cherry tomatoes, quartered

¼ teaspoon salt

1 shallot, minced

1 tablespoon red wine vinegar

2 garlic cloves, minced

2 teaspoons minced fresh oregano

1 small cucumber, peeled, halved lengthwise, seeded, and cut into ½-inch pieces

½ cup pitted kalamata olives, chopped

2 ounces feta cheese, crumbled (½ cup)

3 tablespoons chopped fresh parsley

2 tablespoons extra-virgin olive oil

1. Toss tomatoes with salt in bowl and let sit for 30 minutes. Transfer tomatoes to salad spinner and spin until seeds and excess liquid have been removed, 45 to 60 seconds, stopping to redistribute tomatoes several times during spinning; set tomatoes aside. Strain ½ cup of tomato liquid through fine-mesh strainer into liquid measuring cup; discard remaining liquid.

2. Combine tomato liquid, shallot, vinegar, garlic, and oregano in small saucepan and bring to simmer over medium heat; cook until reduced to 3 tablespoons, 6 to 8 minutes. Transfer to large bowl and let cool to room temperature, about 5 minutes. Add drained tomatoes, cucumber, olives, feta, parsley, and oil and gently toss to coat. Serve immediately.

PER SERVING

Cal 100 • Total Fat 8g • Sat Fat 2g • Chol 10mg

Sodium 210mg • Total Carbs 7g • Fiber 2g • Total Sugar 4g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 0.5

VARIATION

Cherry Tomato Salad with Basil and Fresh Mozzarella

In dressing, substitute balsamic vinegar for red wine vinegar and omit garlic and oregano. Omit cucumber, olives, feta, and parsley. Instead, add 1½ cups roughly torn fresh basil leaves and 8 ounces fresh mozzarella, cut into ½-inch pieces and patted dry with paper towels, to tomatoes with dressing.

PER SERVING

Cal 180 • Total Fat 13g • Sat Fat 6g • Chol 25mg

Sodium 190mg • Total Carbs 6g • Fiber 2g • Total Sugar 4g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

Buying and Storing Fresh Tomatoes

Buying tomatoes at the height of summer won’t guarantee juicy, flavorful fruit, but keeping these guidelines in mind will help.

Choose Locally Grown Tomatoes

The best way to ensure a flavorful tomato is to buy local, if at all possible. The shorter the distance a tomato has to travel, the riper it can be when it’s picked. And commercial tomatoes are engineered to be sturdier, with thicker walls and less of the flavorful juice and seeds.

Looks Aren’t Everything

When selecting tomatoes, oddly shaped tomatoes are fine, and even cracked skin is OK. Avoid tomatoes that are overly soft or leaking juice. Choose tomatoes that smell fruity and feel heavy. And consider trying heirloom tomatoes; grown from naturally pollinated plants and seeds, they are some of the best local tomatoes you can find.

Buy Supermarket Tomatoes on the Vine

If supermarket tomatoes are your only option, look for tomatoes sold on the vine. Although this does not mean that they were fully ripened on the vine, they are better than regular supermarket tomatoes, which are picked when still green and blasted with ethylene gas to develop texture and color.

Storing Tomatoes

Once you’ve brought your tomatoes home, proper storage is important to preserve their fresh flavor and texture for as long as possible. Here are the rules we follow in the test kitchen:

• Never refrigerate tomatoes; the cold damages enzymes that produce flavor compounds, and it ruins their texture, turning the flesh mealy. Even when cut, tomatoes should be kept at room temperature (wrap them tightly in plastic wrap).

• If the vine is still attached, leave it on and store the tomatoes stem end up. Tomatoes off the vine should be stored stem side down. We have found that this prevents moisture from escaping and bacteria from entering and thus prolongs shelf life.

• To quickly ripen hard tomatoes, store them in a paper bag with a banana or apple, both of which emit ethylene gas, which hastens ripening.

Zucchini Ribbon Salad with Shaved Parmesan

SERVES 4

WHY THIS RECIPE WORKS This elegant alternative to a lettuce-based salad is also a unique way to serve zucchini without losing its crunchy texture or fresh flavor by cooking. Slicing the zucchini into thin ribbons using a peeler or mandoline maximized its surface area for dressing to cling to. We dressed the zucchini simply with a touch of olive oil and lemon juice so that the bright flavors of the vegetable weren’t overshadowed by a heavy dressing. Minced mint leaves enhanced the refreshing quality of the zucchini, while shaved Parmesan cheese provided savory body without weighing the ribbons down. The success of this dish depends on using small, in-season zucchini, good olive oil, and high-quality Parmesan.

4 zucchini (6 ounces each), trimmed and sliced lengthwise into ribbons

¼ teaspoon pepper

3 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

2 ounces Parmesan cheese, shaved

2 tablespoons minced fresh mint

Gently toss zucchini with pepper, then arrange attractively on serving platter. Drizzle with oil and lemon juice, then sprinkle with Parmesan and mint. Serve immediately.

PER SERVING

Cal 190 • Total Fat 15g • Sat Fat 3.5 • Chol 10g

Sodium 270mg • Total Carbs 7g • Fiber 2g • Total Sugar 2

Added Sugar 0g • Protein 9 g • Total Carbohydrate Choices 1

Using a vegetable peeler or mandoline, slice zucchini lengthwise into very thin ribbons.

Chicken Caesar Salad

SERVES 4

WHY THIS RECIPE WORKS Many people looking to lighten their diet assume that having salad for dinner is a safe bet. But consider one of the most celebrated dinner salads of all: the chicken Caesar. Its crisp romaine lettuce, juicy grilled chicken, and garlic croutons may not seem all that bad, but layer on Parmesan cheese and a dressing made with eggs and oil, and the fat and salt can add up quickly. We knew that we could do better. Tasters found that the flavor of fat-enriched mayonnaise gave them the classic creamy notes they wanted, but an all-mayo dressing was a nutritional no-go. Luckily, we found a healthy ingredient that bulked up our dressing, and gave it a pleasant tang and extra body: Greek yogurt. With those two ingredients as our base, along with the classic flavorings of Caesar dressing, we emulsified in olive oil for richness, and had a dressing that tasters declared as good as the full-fat original. We simply seared the chicken in olive oil, letting the natural browning provide intense chicken-y flavor. Instead of choosing a low-fat crouton, which tasters found dry and flavorless, we created a pangrattato, or garlicky bread crumb topping. The crumbs found their way into every part of the salad, bringing crunch with them—and as a bonus we used much less bread than needed to make croutons. Now we had a healthy, delicious chicken Caesar salad that no one would suspect of skimping on a thing. We prefer a whole-wheat baguette to make the bread crumbs in this salad, but you can substitute hearty whole-wheat sandwich bread in a pinch.

SALAD

2 ounces whole-wheat baguette, cut into 1-inch pieces (⅔ cup)

2 tablespoons extra-virgin olive oil

¼ teaspoon garlic powder

Salt and pepper

1 tablespoon grated Parmesan cheese

4 (6-ounce) boneless, skinless chicken breasts, trimmed of all visible fat

3 romaine lettuce hearts (18 ounces), cut into ½-inch pieces

DRESSING

⅓ cup mayonnaise

¼ cup plain 2 percent Greek yogurt

4 teaspoons lemon juice

1 tablespoon water

2 teaspoons Dijon mustard

1 teaspoon Worcestershire sauce

1 anchovy fillet, rinsed and minced to paste

1 small garlic clove, minced

3 tablespoons extra-virgin olive oil

3 tablespoons grated Parmesan cheese

Pepper

1. FOR THE SALAD Pulse bread in food processor into coarse crumbs measuring ⅛ to ¼ inch, about 10 pulses. Combine crumbs, 1 tablespoon oil, garlic powder, and pinch pepper in 12-inch nonstick skillet. Cook over medium heat, stirring often, until crumbs are crisp and golden, about 10 minutes. Off heat, stir in Parmesan. Set aside to cool.

2. Pat chicken dry with paper towels and sprinkle with ⅛ teaspoon salt and ⅛ teaspoon pepper. Heat remaining 1 tablespoon oil in now-empty skillet over medium-high heat until just smoking. Cook chicken until golden brown and registers 160 degrees, about 6 minutes per side. Transfer chicken to cutting board, tent with aluminum foil, and let rest for 5 to 10 minutes. Slice chicken crosswise into ½-inch-thick slices.

3. FOR THE DRESSING Whisk mayonnaise, yogurt, lemon juice, water, mustard, Worcestershire, anchovy, and garlic in large bowl until combined. While whisking constantly, drizzle in oil until completely emulsified. Stir in Parmesan and season with pepper to taste. Add lettuce and gently toss to coat. Divide salad among individual plates, sprinkle with bread crumbs, and top with chicken. Serve.

PER SERVING

Cal 590 • Total Fat 38g • Sat Fat 7g • Chol 135mg

Sodium 570mg • Total Carbs 14g • Fiber 2g • Total Sugar 5g

Added Sugar 0g • Protein 46g • Total Carbohydrate Choices 1

Cobb Salad

SERVES 4

WHY THIS RECIPE WORKS Stunning presentation aside, Cobb salad has all the markers of a powerhouse meal, including eggs, avocados, tomato, and lean chicken—we just had to do something about all that sodium-laden bacon and cheese. We were sad to sacrifice bacon’s smoky flavor until we tried sautéing shiitake mushrooms with smoked paprika and chili powder. Now we had smokiness and even some umami meatiness minus the preservatives. Using romaine instead of the often-used iceberg upped the nutritional ante, and radicchio contributed beautiful color and more texture. For the dressing, we mashed just a bit of blue cheese with buttermilk then whisked in mayo and sour cream, white wine vinegar, and garlic powder for an impressively flavorful lower-fat dressing. We tossed some with our greens and drizzled the rest over our still-classic, yet mindfully updated, Cobb salad.

8 ounces boneless, skinless chicken breasts, trimmed of all visible fat and cut into ½-inch pieces

Salt and pepper

2 teaspoons canola oil

3 large eggs

10 ounces shiitake mushrooms, stemmed and sliced thin

⅛ teaspoon smoked paprika

⅛ teaspoon chili powder

⅓ cup finely chopped red onion

2 teaspoons lemon juice

⅓ cup buttermilk

1 ounce strong blue cheese, such as Roquefort or Stilton, crumbled (¼ cup)

⅓ cup mayonnaise

⅓ cup low-fat sour cream

1 tablespoon white wine vinegar

¼ teaspoon garlic powder

2 romaine lettuce hearts (12 ounces), cut into ½-inch pieces

½ small head radicchio (3 ounces), cored and cut into ½-inch pieces

1 avocado, halved, pitted, and cut into ½-inch pieces

6 ounces cherry tomatoes, halved

1. Pat chicken dry with paper towels and sprinkle with ⅛ teaspoon salt and ⅛ teaspoon pepper. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add chicken and cook, stirring occasionally, until cooked through, 4 to 6 minutes. Transfer to plate and let cool. Do not clean skillet.

2. Meanwhile, bring 1 inch water to rolling boil in medium saucepan over high heat. Place eggs in steamer basket. Transfer basket to saucepan. Cover, reduce heat to medium-low, and cook eggs for 13 minutes.

3. When eggs are almost finished cooking, combine 2 cups ice cubes and 2 cups cold water in medium bowl. Using tongs or spoon, transfer eggs to prepared ice bath and let sit while finishing salad.

4. Heat remaining 1 teaspoon oil in now-empty skillet over medium heat until shimmering. Add mushrooms and ⅛ teaspoon salt, cover, and cook until mushrooms have released their liquid, 4 to 6 minutes. Uncover and increase heat to medium-high. Stir in paprika, chili powder, and ⅛ teaspoon pepper and cook until mushrooms are golden, 4 to 6 minutes. Transfer to second plate and let cool. Toss onion with lemon juice and set aside.

5. Mash buttermilk and blue cheese together with fork in small bowl until mixture resembles cottage cheese with small curds. Stir in mayonnaise, sour cream, 3 tablespoons water, vinegar, garlic powder, and ¼ teaspoon pepper until combined.

6. Peel eggs, then quarter. Gently toss lettuce and radicchio with ½ cup dressing in bowl until well coated. Transfer to serving platter and mound in even layer. Arrange eggs, cooled mushrooms, onion, avocado, and tomatoes in single mounds over greens, leaving space at both ends. Arrange half of chicken in each open space at ends of platter. Drizzle remaining dressing over salad. Serve.

PER SERVING

Cal 450 • Total Fat 32g • Sat Fat 7g • Chol 195mg

Sodium 490mg • Total Carbs 17g • Fiber 6g • Total Sugar 7g

Added Sugar 0g • Protein 25g • Total Carbohydrate Choices 1

NOTES FROM THE TEST KITCHEN

All About Avocados

Most famous as the star of guacamole, avocados are one of the only fruits that have an abundance of heart-healthy monounsaturated fat. Because they are rich in fats, avocados enable your body to better absorb fat-soluble vitamins that may be in other foods eaten with it. In addition, avocados are a great source of fiber and plenty of vitamins and minerals. Here are our tips for buying and storing avocados.

Buying Avocados

Although there are many varieties of avocado, in the United States small, rough-skinned Hass avocados are the most common, and we prefer them in the test kitchen. When they’re ripe, their skin turns from green to dark purply black, and the fruit yields to a gentle squeeze. When selecting avocados, a good test is to try to flick the small stem off the avocado. If it comes off easily and you can see green underneath it, the avocado is ripe. If you see brown underneath after prying it off, the avocado is not usable. If it does not come off easily, the avocado is still unripe.

Ripening and Storing Avocados

At room temperature, rock-hard avocados generally ripen within two days, but they may ripen unevenly. Once ripe, they will last two days, on average, if kept at room temperature. Avocados may take up to four days to ripen in the refrigerator, but they will ripen more evenly. Ripe avocados last about five days when refrigerated, though some discoloration may occur. Store them toward the front of the refrigerator, on the middle or bottom shelf, where temperatures are more moderate.

Fennel, Apple, and Chicken Chopped Salad

SERVES 4

WHY THIS RECIPE WORKS All too often, chopped salads wind up tasting mediocre and doused in dressing. We were set on creating a simple version that was fresh and flavorful. We settled on a mix of flavors and textures, selecting cucumber, fennel, apples, and romaine. Red onion added a bit of sharpness, and a modest amount of crumbled goat cheese offered a creamy textural contrast. We lightly salted the cucumber to remove excess moisture, allowing it to drain in a colander. Poaching the chicken in a steamer basket enabled us to use no extra fat. Once the chicken cooled, we cut the breasts into chunks and combined the pieces with the other salad ingredients. We decided to whisk the goat cheese into the dressing in place of some of the oil, and also found that marinating the heartier ingredients in the dressing for just five minutes before adding the romaine infused every component with flavor while still keeping it fresh and light. Use any sweet apple here, such as Fuji, Jonagold, Pink Lady, Jonathan, Macoun, or Gala.

1 cucumber, peeled, halved lengthwise, seeded, and sliced ½ inch thick

Salt and pepper

1 pound boneless, skinless chicken breasts, trimmed of all visible fat and pounded to ¾-inch thickness

3 ounces goat cheese, crumbled (¾ cup)

¼ cup cider vinegar

¼ cup minced fresh tarragon

1 tablespoon extra-virgin olive oil

2 Fuji, Gala, or Golden Delicious apples, cored, quartered, and sliced crosswise ¼ inch thick

1 fennel bulb, stalks discarded, bulb halved, cored, and sliced ¼ inch thick

½ cup finely chopped red onion

1 romaine lettuce heart (6 ounces), cut into ½-inch pieces

1. Toss cucumber with ½ teaspoon salt in colander and let drain for 15 to 30 minutes.

2. Whisk 4 quarts water and 2 tablespoons salt in Dutch oven until salt is dissolved. Arrange breasts, skinned side up, in steamer basket, making sure not to overlap them. Submerge steamer basket in water.

3. Heat pot over medium heat, stirring liquid occasionally to even out hot spots, until water registers 175 degrees, 15 to 20 minutes. Turn off heat, cover pot, remove from burner, and let sit until meat registers 160 degrees, 17 to 22 minutes. Transfer chicken to paper towel–lined plate and refrigerate until cool, about 30 minutes. (Chicken can be refrigerated for up to 2 days.)

4. Whisk goat cheese, vinegar, tarragon, and oil together in large bowl. Pat chicken dry with paper towels and cut into ½-inch pieces. Add chicken, cucumber, apples, fennel, and onion to dressing and gently toss to coat. Let sit at room temperature until flavors meld, about 5 minutes. Add lettuce and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 310 • Total Fat 11g • Sat Fat 4.5g • Chol 95mg

Sodium 410mg • Total Carbs 22g • Fiber 5g • Total Sugar 14g

Added Sugar 0g • Protein 32g • Total Carbohydrate Choices 1.5

NOTES FROM THE TEST KITCHEN

All About Vinegars

Bright, acidic vinegar is essential to making many salad dressings. We also frequently reach for vinegar to add acidity and flavor to sauces, stews, soups, and bean dishes. Because different vinegars have distinctly different flavors, you will want to stock several varieties in your pantry.

Balsamic Vinegar

Traditional Italian balsamic vinegars are aged for years to develop complex flavor—but they’re very pricey. They’re best saved to drizzle over finished dishes. Our recommended best buy for high-end balsamic is Oliviers & Co. Premium Balsamic Vinegar of Modena. For vinaigrettes and glazes, we use commercial balsamic vinegars, which are younger wine vinegars with added sugar and coloring. Our favorite everyday balsamic is Bertolli Balsamic Vinegar of Modena.

Red Wine Vinegar

Use this slightly sweet, sharp vinegar for bold vinaigrettes. With its high acidity level, it works well with potent flavors. We prefer red wine vinegars made from a blend of wine and Concord grapes; our winning brand is Laurent du Clos.

White Wine Vinegar

This vinegar’s refined, fruity bite is perfect for light vinaigrettes. We also use it in dishes like potato salad where the color of red wine vinegar would detract from the presentation. Napa Valley Naturals Organic White Wine Vinegar is our favorite.

Sherry Vinegar

Sherry vinegar is a Spanish condiment with complex savory flavors. It adds fruity depth to vegetable salads as well as gazpachos. Our favorite is Napa Valley Naturals Reserve.

Cider Vinegar

This vinegar has a bite and a fruity sweetness perfect for vinaigrettes; it works well in salads tossed with apple or dried fruits. Our favorite is Heinz Filtered Apple Cider Vinegar.

1. Cut off stalks and feathery fronds.

2. Trim very thin slice from base and remove any tough or blemished outer layers from bulb.

3. Cut bulb in half through base, then use small, sharp knife to remove pyramid shaped core.

4. Slice each half into thin strips and, if called for in a recipe, chop strips crosswise.

Warm Cabbage Salad with Chicken

SERVES 6

WHY THIS RECIPE WORKS This healthy salad features lean poached chicken, a flavorful Asian dressing, and crisp shredded cabbage. With poaching, not only could we cook the chicken without any oil, but the method ensured it was moist and tender by cooking it evenly and gently. For the fragrant dressing, we heated canola oil along with garlic, rice vinegar, fish sauce, and chili-garlic sauce and then warmed the shredded chicken in this mixture before tossing it with the shredded cabbage mixture. Be careful not to simmer the dressing for very long before adding the chicken in step 2 or it will over-reduce. If you like a spicier salad, add the full 2 teaspoons of Asian chili-garlic sauce.

DRESSING AND CHICKEN

Salt

1½ pounds boneless, skinless chicken breasts, trimmed of all visible fat and pounded to 1-inch thickness

3 tablespoons canola oil

1 tablespoon grated fresh ginger

2 garlic cloves, minced

5 tablespoons rice vinegar

2 tablespoons fish sauce

1–2 teaspoons Asian chili-garlic sauce

SALAD

½ head napa cabbage, cored and sliced thin (5½ cups)

2 carrots, peeled and shredded

4 scallions, sliced thin on bias

½ cup fresh cilantro leaves

½ cup minced fresh mint

3 tablespoons coarsely chopped dry-roasted unsalted peanuts

1. FOR THE DRESSING AND CHICKEN Whisk 4 quarts water and 2 tablespoons salt in Dutch oven until salt is dissolved. Arrange breasts, skinned side up, in steamer basket, making sure not to overlap them. Submerge steamer basket in water.

2. Heat pot over medium heat, stirring liquid occasionally to even out hot spots, until water registers 175 degrees, 15 to 20 minutes. Turn off heat, cover pot, remove from burner, and let sit until meat registers 160 degrees, 17 to 22 minutes. Transfer chicken to paper towel–lined plate and refrigerate until cool, about 30 minutes. (Chicken can be refrigerated for up to 2 days.)

3. Pat chicken dry with paper towels and shred into bite-size pieces with 2 forks. Heat oil in 12-inch skillet over medium heat until shimmering. Add ginger and garlic and cook until fragrant, about 30 seconds. Whisk in vinegar, fish sauce, and chili-garlic sauce and bring to simmer. Add chicken and cook until heated through, about 1 minute.

4. FOR THE SALAD Combine all ingredients in large bowl. Add chicken mixture and gently toss to coat. Serve immediately.

PER SERVING

Cal 270 • Total Fat 12g • Sat Fat 1.5g • Chol 85mg

Sodium 380mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 29g • Total Carbohydrate Choices 0.5

Thai Grilled-Steak Salad

SERVES 6

WHY THIS RECIPE WORKS A steak salad is a great way to enjoy a smaller amount of meat at dinner. We were inspired by Thai grilled beef salad, which combines charred steak with nutrient-rich herbs and a bright, bracing dressing. We grilled flank steak over a modified two-level fire, which charred the beef but kept the inside juicy. We also made our own toasted rice powder, a traditional ingredient that gave the salad a fuller body. It’s integral to the texture and flavor of the dish. Toasted rice powder (kao kua) can also be found in many Asian markets; if using, substitute 1 tablespoon kao kua for the ground white rice. If a fresh Thai chile is unavailable, substitute half of a serrano chile.

1 teaspoon paprika

1 teaspoon cayenne pepper

1 tablespoon white rice

3 tablespoons lime juice (2 limes)

2 tablespoons fish sauce

2 tablespoons water

1 (1½-pound) flank steak, trimmed of all visible fat

¼ teaspoon salt

¼ teaspoon white pepper

1½ cups fresh mint leaves, torn

1½ cups fresh cilantro leaves

4 shallots, sliced thin

1 Thai chile, stemmed and sliced into thin rounds

1 English cucumber, sliced ¼ inch thick on bias

1. Heat paprika and cayenne in 8-inch skillet over medium heat and cook, shaking skillet, until fragrant, about 1 minute. Transfer to small bowl. Return now-empty skillet to medium-high heat, add rice, and toast, stirring frequently, until deep golden brown, about 5 minutes. Transfer to second small bowl and let cool for 5 minutes. Grind rice with spice grinder, mini food processor, or mortar and pestle until it resembles fine meal, 10 to 30 seconds (you should have about 1 tablespoon rice powder).

2. Whisk lime juice, fish sauce, water, and ¼ teaspoon toasted paprika mixture together in large bowl; set aside.

3A. FOR A CHARCOAL GRILL Open bottom vent completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over half of grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes.

3B. FOR A GAS GRILL Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Leave primary burner on high and turn off other burner(s).

4. Clean and oil cooking grate. Pat steak dry with paper towels, then sprinkle with salt and white pepper. Place steak over hotter part of grill and cook until beginning to char and beads of moisture appear on outer edges of meat, 5 to 6 minutes. Flip steak and continue to cook on second side until charred and meat registers 120 to 125 degrees (for medium-rare), about 5 minutes. Transfer steak to cutting board, tent with aluminum foil, and let rest for 5 to 10 minutes (or let cool completely, about 1 hour).

5. Slice steak about ¼ inch thick against grain on bias. Whisk lime juice mixture to recombine, then add steak, mint, cilantro, shallots, chile, and half of rice powder and gently toss to coat. Line serving platter with cucumber slices. Place steak mixture on top of cucumbers and serve, passing remaining toasted paprika mixture and remaining rice powder separately.

PER SERVING

Cal 220 • Total Fat 8g • Sat Fat 3g • Chol 80mg

Sodium 400mg • Total Carbs 11g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 27g • Total Carbohydrate Choices 1

Shrimp Salad with Avocado and Grapefruit

SERVES 4

WHY THIS RECIPE WORKS We wanted to translate an appetizer favorite, shrimp cocktail, into a fresh summertime salad. In order to avoid overcooking the shrimp, we gently poached them off the heat and then shocked them in an ice bath. Using a blender made the dressing a breeze. In addition to using buttery avocado in the dressing, we also tossed whole avocado chunks with the shrimp, along with crunchy snow peas and fragrant mint. Bibb lettuce made an attractive base for the other ingredients and provided additional texture. If your grapefruit tastes especially tart, add ¼ teaspoon additional honey to the dressing. If you are short on grapefruit juice, substitute water. Be ready to serve the salad shortly after making the dressing; the avocado will begin to discolor the dressing within an hour or so.

1 lemon, halved

1 bay leaf

½ teaspoon peppercorns

1 pound extra-large shrimp (21 to 25 per pound), peeled, deveined, and tails removed

1 grapefruit

1 avocado, halved, pitted, and cut into ½-inch pieces

3 tablespoons lime juice

1½ teaspoons grated fresh ginger

½ teaspoon honey

¼ teaspoon pepper

⅛ teaspoon salt

2 ounces snow peas, strings removed and sliced thin lengthwise

1 tablespoon chopped fresh mint

2 small heads Bibb lettuce (12 ounces), leaves separated and torn into bite-size pieces

2 tablespoons extra-virgin olive oil

1. Place 3 cups water in medium saucepan. Squeeze lemon halves into water, then add spent halves, bay leaf, and peppercorns. Bring to boil over high heat and cook for 2 minutes.

2. Off heat, add shrimp. Cover and let steep until shrimp are firm and pink, about 7 minutes. Fill large bowl halfway with ice and water. Drain shrimp, discarding lemon halves and bay leaf, and transfer to prepared ice bath. Let sit until chilled, about 2 minutes. Transfer shrimp to paper towel–lined plate. (Shrimp can be refrigerated for up to 24 hours.)

3. Cut away peel and pith from grapefruit. Holding fruit over fine-mesh strainer set in bowl, use paring knife to slice between membranes to release segments. Measure out and reserve ¼ cup juice; discard remaining juice. Process reserved grapefruit juice, one-quarter of avocado, 2 tablespoons lime juice, ginger, honey, pepper, and salt in blender until smooth; transfer dressing to large bowl.

4. Add shrimp, grapefruit segments, snow peas, mint, and remaining avocado to bowl with dressing and gently toss to coat. Combine lettuce, oil, and remaining 1 tablespoon lime juice in separate bowl and gently toss to coat. Arrange lettuce on individual plates and top with shrimp mixture. Drizzle with any dressing remaining in bowl and serve.

PER SERVING

Cal 260 • Total Fat 15g • Sat Fat 2.5g • Chol 105mg

Sodium 210mg • Total Carbs 18g • Fiber 4g • Total Sugar 8g

Added Sugar 1g • Protein 15g • Total Carbohydrate Choices 1

Tofu Salad with Vegetables

SERVES 6

WHY THIS RECIPE WORKS All too often tofu is a supporting player and not the star of the show. We wanted to develop a recipe that was all about the tofu. After all, it’s a great source of protein, creamy but low in saturated fat, and it marries well with lots of different flavors. Tasters unanimously chose soft tofu for its creamy, custard-like texture. To drain the tofu of excess moisture, we simply cut it into cubes and placed them on multiple layers of paper towels to drain. While tofu would be the star, we needed other vegetables to fill out our salad. Tasters liked carrots, snow peas, and bell peppers for both their crisp textures and bright colors. Bean sprouts, which are often used in Asian cooking, added a nice crunch and clean flavor. For the dressing, we favored a blend of peanut butter, hoisin sauce, lime juice, sesame oil, and garlic, a combination that created the right balance of salty, acidic, and savory. A little chili-garlic sauce added a touch of heat. To achieve the ideal consistency, we found that 3 tablespoons of hot water thinned the dressing out perfectly for coating the tofu and vegetables. Broiling the tofu gave it some light charring and extra flavor. We gently tossed it with our vegetables and the remaining dressing. Thinly sliced scallions, minced cilantro, and toasted sesame seeds gave our salad just the right finishing touches. We prefer the texture of soft tofu in this recipe; however, firm tofu may be substituted.

DRESSING

3 tablespoons unsalted creamy peanut butter

3 tablespoons hot water

¼ cup hoisin sauce

4 teaspoons lime juice

2 teaspoons toasted sesame oil

1 garlic clove, minced

¾ teaspoon Asian chili-garlic sauce

½ teaspoon salt

SALAD

28 ounces soft tofu, cut into ¾-inch pieces

8 ounces snow peas, strings removed and cut into ½-inch pieces

1 red or yellow bell pepper, stemmed, seeded, and cut into ½-inch pieces

4 ounces (2 cups) bean sprouts

2 carrots, peeled and shredded

2 scallions, sliced thin on bias

3 tablespoons minced fresh cilantro

1 tablespoon toasted sesame seeds

Pepper

1. FOR THE DRESSING Whisk peanut butter and water in large bowl until smooth, then whisk in hoisin, lime juice, sesame oil, garlic, chili-garlic sauce, and salt until combined; set aside.

2. FOR THE SALAD Position oven rack 6 inches from broiler element and heat broiler. Line rimmed baking sheet with aluminum foil. Spread tofu on paper–towel lined baking sheet and let drain for 20 minutes. Gently press dry with paper towels.

3. Gently toss tofu with half of dressing in separate bowl and spread in even layer on prepared sheet. Broil tofu until spotty brown, 5 to 6 minutes.

4. Add snow peas, bell pepper, bean sprouts, carrots, and scallions to bowl with remaining dressing and gently toss to coat. Gently fold in tofu, cilantro, and sesame seeds. Season with pepper to taste and let sit until flavors meld, about 15 minutes. Serve.

PER SERVING

Cal 220 • Total Fat 12g • Sat Fat 1g • Chol 0mg

Sodium 260mg • Total Carbs 14g • Fiber 4g • Total Sugar 6g

Added Sugar 0g • Protein 15g • Total Carbohydrate Choices 1

Buttermilk Coleslaw

SERVES 10

WHY THIS RECIPE WORKS Cabbage slaws have a tendency to be nothing more than watery, bland piles of the shredded greens drowning in a heavy dressing. We wanted our cabbage to have more flavor and a pickle-crisp crunch, and we wanted a lighter dressing. We first salted and drained the cabbage to reduce the excess moisture, which would dilute the salad’s texture and flavor. We then tossed the cabbage with shredded carrots for additional color and crunch. For the dressing, we combined buttermilk, mayo, and sour cream to achieve its characteristic creamy consistency, while scallions, parsley, vinegar, and mustard provided flavorful seasoning.

1 head red or green cabbage (2 pounds), cored and sliced thin

Salt and pepper

1 cup buttermilk

¼ cup mayonnaise

¼ cup low-fat sour cream

3 scallions, sliced thin

3 tablespoons minced fresh parsley or cilantro

2 teaspoons cider vinegar, plus extra for seasoning

1 teaspoon Dijon mustard

2 carrots, peeled and shredded

1. Toss cabbage with 1 teaspoon salt in colander and let sit until wilted, about 1 hour. Rinse cabbage under cold water, drain, and thoroughly pat dry with paper towels.

2. Whisk buttermilk, mayonnaise, sour cream, scallions, parsley, vinegar, mustard, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl until smooth. Add dried cabbage and carrots and gently toss to coat. Cover and refrigerate until flavors meld, about 1 hour or up to 24 hours. Season with pepper and extra vinegar to taste. Serve.

PER 1-CUP SERVING

Cal 90 • Total Fat 4.5g • Sat Fat 1g • Chol 5mg

Sodium 190mg • Total Carbs 9g • Fiber 3g • Total Sugar 5g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 0.5

1. Cut cabbage into quarters, then trim and discard hard core.

2. Separate cabbage into small stacks of leaves that flatten when pressed.

3. Use chef’s knife to cut each stack of cabbage leaves into thin shreds.

Mediterranean Tuna Salad

SERVES 6

WHY THIS RECIPE WORKS A brownbag staple, tuna salad too often turns out bland or overridden with mayonnaise. We found the key to great tuna salad is to first thoroughly drain the chunked tuna. Next, we decided to ditch the mayonnaise. Instead, we relied on the vibrant flavors of good-quality extra-virgin olive oil, lemon juice, and Dijon mustard to make a luscious base to bind our salad together. We added red onion and garlic to the mix and let it sit to temper the alliums’ harsh bite. Red bell pepper, crunchy celery, and kalamata olives turned this lunchtime basic into a sophisticated, protein-rich meal. Good-quality olive oil and canned tuna are crucial for this recipe. The salad is great served over a bed of lettuce or as part of an open-faced sandwich.

3 tablespoons lemon juice, plus extra for seasoning

2 teaspoons Dijon mustard

Pepper

5 tablespoons extra-virgin olive oil

¼ cup minced red onion

1 garlic clove, minced

4 (5-ounce) cans solid white tuna in water, drained and flaked

2 celery ribs, minced

1 red bell pepper, stemmed, seeded, and chopped fine

¼ cup pitted kalamata olives, minced

¼ cup minced fresh parsley

Whisk lemon juice, mustard, and ½ teaspoon pepper in large bowl until combined. While whisking constantly, drizzle in oil until completely emulsified. Stir in red onion and garlic and let sit for 5 minutes. Add tuna, celery, bell pepper, olives, and parsley and gently toss to coat. (Salad can be refrigerated for up to 24 hours.) Season with extra lemon juice and pepper to taste. Serve.

PER ⅔-CUP SERVING

Cal 200 • Total Fat 14g • Sat Fat 2g • Chol 25mg

Sodium 300mg • Total Carbs 3g • Fiber 1g • Total Sugar 1g

Added Sugar 0g • Protein 15g • Total Carbohydrate Choices <0.5

VARIATION

Mediterranean Tuna Salad with Carrots, Radishes, and Cilantro

Substitute 6 thinly sliced radishes for celery, 2 peeled and shredded carrots for bell pepper, and minced fresh cilantro for parsley.

PER ⅔-CUP SERVING

Cal 200 • Total Fat 14g • Sat Fat 2g • Chol 25mg

Sodium 310mg • Total Carbs 4g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 15g • Total Carbohydrate Choices <0.5

NOTES FROM THE TEST KITCHEN

Buying Canned Tuna

Most large seafood producers cook their fish twice: once before it’s canned, then again when it’s heated inside the sealed can to kill bacteria. This leads to fish that’s lost much of its natural flavor, moisture, and meaty bite. Our favorite canned tuna, Wild Planet Wild Albacore Tuna, packs raw tuna into cans by hand and then cooks its tuna just once, preserving the fresh flavor and meaty texture of the fish. If you’re watching your sodium intake, check labels when shopping; some brands pack tuna in broths that contain sodium, and even those packed in water have varying amounts of salt added.

Classic Chicken Salad

SERVES 6

WHY THIS RECIPE WORKS Recipes for chicken salad are only as good as the chicken itself. To ensure juicy, flavorful meat, our ideal method is to poach 1½ pounds boneless, skinless chicken breasts in a steamer basket set within a Dutch oven with 4 quarts of salted water that we then heat to 175 degrees. (The chicken absorbs very little of the salt in the water.) We then turn off the heat, cover the pot, and let the chicken sit until it reaches 160 degrees. This yields such incomparably moist chicken that a mere ⅓ cup of mayo was enough. This salad tastes great served over a bed of lettuce or as part of an open-faced sandwich.

Salt and pepper

1½ pounds boneless, skinless chicken breasts, trimmed of all visible fat and pounded to ¾-inch thickness

⅓ cup mayonnaise

2 tablespoons lemon juice

1 teaspoon extra-virgin olive oil

¼ teaspoon celery seeds

2 celery ribs, chopped fine

2 scallions, minced

2 tablespoons minced fresh parsley or tarragon

1. Whisk 4 quarts water and 2 tablespoons salt in Dutch oven until salt is dissolved. Arrange breasts, skinned side up, in steamer basket, making sure not to overlap them. Submerge steamer basket in water.

3. Whisk mayonnaise, lemon juice, oil, celery seeds, ¼ teaspoon salt, and ¼ teaspoon pepper in large bowl until combined. Pat chicken dry with paper towels and cut into ½-inch pieces. Add chicken, celery, scallions, and parsley to mayonnaise mixture and gently toss to coat. (Salad can be refrigerated for up to 2 days.) Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 230 • Total Fat 13g • Sat Fat 2g • Chol 85mg

Sodium 290mg • Total Carbs 1g • Fiber 0g • Total Sugar 0g

Added Sugar 0g • Protein 26g • Total Carbohydrate Choices <0.5

Chicken Salad with Fennel, Lemon, and Parmesan

SERVES 6

WHY THIS RECIPE WORKS To give chicken salad another flavor dimension, we added Parmesan, bright lemon zest and juice, fragrant fennel, and fresh basil. This recipe tastes great served over a bed of lettuce or as part of an open-faced sandwich.

Salt and pepper

1½ pounds boneless, skinless chicken breasts, trimmed of all visible fat and pounded to ¾-inch thickness

⅓ cup mayonnaise

¼ cup grated Parmesan cheese

1 teaspoon extra-virgin olive oil

½ teaspoon grated lemon zest plus 3 tablespoons juice

¼ teaspoon celery seeds

1 fennel bulb, stalks discarded, bulb halved, cored, and chopped fine

2 tablespoons finely chopped red onion

2 tablespoons minced fresh basil

3. Whisk mayonnaise, Parmesan, oil, lemon zest and juice, celery seeds, ¼ teaspoon salt, and ¼ teaspoon pepper in large bowl until combined. Pat chicken dry with paper towels and cut into ½-inch pieces. Add chicken, fennel, onion, and basil to mayonnaise mixture and gently toss to coat. (Salad can be refrigerated for up to 2 days.) Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 260 • Total Fat 14g • Sat Fat 3g • Chol 90mg

Sodium 380mg • Total Carbs 4g • Fiber 1g • Total Sugar 2g

Added Sugar 0g • Protein 28g • Total Carbohydrate Choices <0.5

Curried Chicken Salad with Raisins and Almonds

SERVES 6

WHY THIS RECIPE WORKS For a sweet and spicy chicken salad, we combine our chicken with golden raisins, warm curry powder, crunchy almonds, and fresh cilantro. This recipe tastes great served over a bed of lettuce or as part of an open-faced sandwich.

Salt and pepper

1½ pounds boneless, skinless chicken breasts, trimmed of all visible fat and pounded to ¾-inch thickness

⅓ cup mayonnaise

2 tablespoons lemon juice

2 teaspoons curry powder

1 teaspoon extra-virgin olive oil

¼ teaspoon celery seeds

2 celery ribs, chopped fine

2 scallions, minced

⅓ cup golden raisins

3 tablespoons toasted sliced almonds

2 tablespoons minced fresh cilantro

3. Whisk mayonnaise, lemon juice, curry powder, oil, celery seeds, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl until combined. Pat chicken dry with paper towels and cut into ½-inch pieces. Add chicken, celery, scallions, raisins, almonds, and cilantro to mayonnaise mixture and gently toss to coat. (Salad can be refrigerated for up to 2 days.) Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 280 • Total Fat 14g • Sat Fat 2g • Chol 85mg

Sodium 290mg • Total Carbs 9g • Fiber 2g • Total Sugar 7g

Added Sugar 0g • Protein 27g • Total Carbohydrate Choices 1

Spicy Chipotle Chicken Salad with Corn

SERVES 6

WHY THIS RECIPE WORKS For a Tex-Mex spin on chicken salad, we added chipotle chile for spice, vibrant lime juice, convenient frozen corn, and fresh cilantro. This recipe tastes great served over a bed of lettuce or as part of an open-faced sandwich.

Salt and pepper

1½ pounds boneless, skinless chicken breasts, trimmed of all visible fat and pounded to ¾-inch thickness

⅓ cup mayonnaise

3 tablespoons lime juice (2 limes)

2 teaspoons minced canned chipotle chile in adobo sauce

1 teaspoon extra-virgin olive oil

1 red bell pepper, stemmed, seeded, and chopped fine

⅓ cup frozen corn, thawed

2 scallions, minced

2 tablespoons minced fresh cilantro

3. Whisk mayonnaise, lime juice, chipotle, oil, ¼ teaspoon salt, and ¼ teaspoon pepper in large bowl until combined. Pat chicken dry with paper towels and cut into ½-inch pieces. Add chicken, bell pepper, corn, scallions, and cilantro to mayonnaise mixture and gently toss to coat. (Salad can be refrigerated for up to 2 days.) Season with pepper to taste. Serve.

PER ¾-CUP SERVING

Cal 240 • Total Fat 13g • Sat Fat 2g • Chol 85mg

Sodium 280mg • Total Carbs 4g • Fiber 1g • Total Sugar 1g

Added Sugar 0g • Protein 26g • Total Carbohydrate Choices <0.5