CHAPTER 11 VEGETABLE SIDES

Roasted Asparagus

SERVES 6

WHY THIS RECIPE WORKS Roasting is a delicious and easy way to prepare asparagus. But simply tossing the spears with oil, salt, and pepper and spreading them on a baking sheet doesn’t always produce reliably crisp-tender spears. After a few tests, we discovered that thicker spears (½ inch in diameter) held up better to roasting, but they required some prep. Trimming off the woody stems wasn’t even a question, but what to do with the tough skins? Though it seemed a little fussy, we found that peeling the bottom halves of the stalks—just enough to expose the creamy white flesh—delivered consistently tender and visually appealing asparagus. To ensure a hard sear on our spears, we preheated the baking sheet and resisted the urge to give it a shake during roasting. The result? Intense, flavorful browning on one side of the asparagus and vibrant green on the other. For a variation with complementary seasoning, gremolata, a bright garnish of minced fresh mint and fresh parsley, orange zest, minced garlic, and a hit of cayenne, reinforced the stalks’ vibrant flavor and gave our simple side a distinct presence. This recipe works best with thick asparagus spears that are between ½ and ¾ inch in diameter. Do not use pencil-thin asparagus; it overcooks too easily.

2 pounds thick asparagus, trimmed

2 tablespoons plus 2 teaspoons extra-virgin olive oil

½ teaspoon salt

¼ teaspoon pepper

1. Adjust oven rack to lowest position, place rimmed baking sheet on rack, and heat oven to 500 degrees. Peel bottom halves of asparagus spears until white flesh is exposed, then toss with 2 tablespoons oil, salt, and pepper.

2. Transfer asparagus to preheated sheet and spread into single layer. Roast, without moving asparagus, until undersides of spears are browned, tops are bright green, and tip of paring knife inserted at base of largest spear meets little resistance, 8 to 10 minutes. Transfer asparagus to serving platter and drizzle with remaining 2 teaspoons oil. Serve.

PER SERVING

Cal 80 • Total Fat 6g • Sat Fat 1g • Chol 0mg

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

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

VARIATIONS

Roasted Asparagus with Mint-Orange Gremolata

Combine 2 tablespoons minced fresh mint, 2 tablespoons minced fresh parsley, 2 teaspoons grated orange zest, 1 minced garlic clove, and pinch cayenne pepper in bowl. Sprinkle gremolata over asparagus before serving.

PER SERVING

Cal 80 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 190mg • Total Carbs 5g • Fiber 2g • Total Sugar 2g

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

Roasted Asparagus with Tarragon-Lemon Gremolata

Combine 2 tablespoons minced fresh tarragon, 2 tablespoons minced fresh parsley, 2 teaspoons grated lemon zest, and 1 minced garlic clove in bowl. Sprinkle gremolata over asparagus before serving.

PER SERVING

Cal 80 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 190mg • Total Carbs 5g • Fiber 2g • Total Sugar 2g

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

Trim woody ends of asparagus spears. Peel bottom halves of spears until white flesh is exposed.

Roasted Beets

SERVES 4

WHY THIS RECIPE WORKS This recipe delivers perfectly roasted beets with a bright vinaigrette. And since beets have been shown to offer many health benefits, including lowering blood pressure, it’s good to have a simple, hands-off method for cooking them. This method is great too if you want to cook up beets to add to your leafy green or grain salads. Foil-wrapped roasted beets were more moist than unwrapped roasted beets, but the latter had more flavor. We minimized bleeding by not peeling the skin or slicing off the tops of the beets prior to cooking. To ensure even cooking, we recommend using beets that are similar in size—roughly 3 inches in diameter.

1½ pounds beets, trimmed

1 tablespoon extra-virgin olive oil

1 tablespoon sherry vinegar

1 tablespoon minced fresh parsley

Salt and pepper

1. Adjust oven rack to middle position and heat oven to 400 degrees. Wrap beets individually in aluminum foil and place on rimmed baking sheet. Roast beets until skewer inserted into center meets little resistance (you will need to unwrap beets to test them), 45 to 60 minutes.

2. Remove beets from oven and slowly open foil packets (being careful of rising steam). When beets are cool enough to handle but still warm, gently rub off skins using paper towels.

3. Slice beets into ½-inch-thick wedges, then toss with oil, vinegar, parsley, and ¼ teaspoon salt. Season with pepper to taste and serve warm or at room temperature. (Beets can be refrigerated for up to 3 days; return to room temperature before serving.)

PER SERVING

Cal 80 • Total Fat 3.5g • Sat Fat 0.5g • Chol 0mg

Sodium 240mg • Total Carbs 11g • Fiber 3g • Total Sugar 8g

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

VARIATIONS

Roasted Beets with Ricotta Salata

Feta cheese can be substituted for the ricotta salata.

Substitute lime juice for vinegar and add ¼ teaspoon ground cumin with oil in step 3. Reduce salt to ⅛ teaspoon. Sprinkle with ¼ cup crumbled ricotta salata before serving.

PER SERVING

Cal 100 • Total Fat 5g • Sat Fat 1.5g • Chol 5mg

Sodium 280mg • Total Carbs 12g • Fiber 3g • Total Sugar 8g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 1

Roasted Beets with Garlic and Walnuts

Wrap 1 head garlic tightly in aluminum foil and roast along with beets. Once roasted, squeeze garlic cloves from skins and mince. Toss minced roasted garlic and ¼ cup toasted and chopped walnuts with beets in step 3.

PER SERVING

Cal 140 • Total Fat 9g • Sat Fat 1g • Chol 0mg

Sodium 240mg • Total Carbs 14g • Fiber 4g • Total Sugar 8g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 1

To prevent beet juice from staining your cutting board, spray the surface lightly with vegetable oil spray before prepping the beets.

Vegetable Cooking Times

X = Not recommended

Vegetables are a great way to fill out your plate and amp up fiber and nutrients at any meal. And while it is nice to have stand-alone recipes for a variety of interesting vegetable side dishes, this handy chart shows how to prepare vegetables in the simplest (and quickest) ways.

Pan-Roasted Broccoli

SERVES 6

WHY THIS RECIPE WORKS Forget about dull, waterlogged steamed broccoli. Once you discover this pan-roasting method, you’ll be serving up a variety of broccoli side dishes regularly. For pan-roasted broccoli with bright green florets and toasty-brown stalks, we trimmed the florets into small pieces and the stalks into oblong coins for maximum browning. For broccoli that was nicely browned but also cooked through properly, we layered the stalks evenly in a hot, lightly oiled skillet. Once they began to brown we added the florets along with water and allowed the mixture to steam until nearly tender. Stirring the salt and pepper right into the steaming water kept things simple and allowed us to infuse the broccoli with flavor. Avoid buying broccoli with stalks that are cracked or bend easily, or with florets that are yellow or brown. If your broccoli stalks are especially thick, split them in half lengthwise before slicing.

¼ teaspoon salt

⅛ teaspoon pepper

2 tablespoons extra-virgin olive oil

1¾ pounds broccoli, florets cut into 1½-inch pieces, stalks peeled and cut on bias into ¼-inch-thick slices

1. Stir 3 tablespoons water, salt, and pepper together in small bowl until salt dissolves; set aside. Heat oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add broccoli stalks in even layer and cook, without stirring, until browned on bottoms, about 2 minutes. Add florets to skillet and toss to combine. Cook, without stirring, until bottoms of florets just begin to brown, 1 to 2 minutes.

2. Add water mixture and cover skillet. Cook until broccoli is bright green but still crisp, about 2 minutes. Uncover and continue to cook until water has evaporated, broccoli stalks are tender, and florets are crisp-tender, about 2 minutes. Serve.

PER SERVING

Cal 70 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 125mg • Total Carbs 5g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

VARIATIONS

Pan-Roasted Broccoli with Roasted Red Peppers

Add ¼ cup thinly sliced jarred roasted red peppers to skillet after uncovering in step 2. Sprinkle broccoli with ¼ cup grated Pecorino Romano cheese before serving.

PER SERVING

Cal 80 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 180mg • Total Carbs 6g • Fiber 2g • Total Sugar 2g

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

Pan-Roasted Broccoli with Garlic and Anchovy

Add 1 minced anchovy fillet and 2 minced garlic cloves to skillet after uncovering in step 2.

PER SERVING

Cal 70 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 150mg • Total Carbs 6g • Fiber 2g • Total Sugar 1g

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

Roasted Broccoli

SERVES 6

WHY THIS RECIPE WORKS Broccoli’s awkward shape, tough stems, and shrubby florets may seem to make it a poor candidate for roasting, but we found a method that delivered incredible results. Success in roasting this oddly shaped vegetable came down to how we cut it up. To maximize its direct contact with the sheet pan (thereby increasing its flavor-boosting browning), we cut the crowns into wedges and the trimmed stalks into thick planks. Preheating a baking sheet on the lowest rack of a 500-degree oven meant our broccoli pieces would begin to sizzle and sear on contact, delivering crisp-tipped florets and blistered and browned stalks that were subtly sweet and perfectly seasoned. Make sure to trim away the outer peel from the broccoli stalks as directed; otherwise, they will turn tough when roasted.

1¾ pounds broccoli

3 tablespoons extra-virgin olive oil

3 garlic cloves, minced

½ teaspoon salt

Pinch pepper

Lemon wedges

1. Adjust oven rack to lowest position, place rimmed baking sheet on rack, and heat oven to 500 degrees. Cut broccoli horizontally at juncture of crowns and stalks. Cut crowns into 4 wedges (if 3 to 4 inches in diameter) or 6 wedges (if 4 to 5 inches in diameter). Trim tough outer peel from stalks, then cut into ½-inch-thick planks that are 2 to 3 inches long.

2. Combine oil, garlic, salt, and pepper in large bowl. Add broccoli and toss to coat. Working quickly, lay broccoli in single layer, flat sides down, on preheated sheet. Roast until stalks are well browned and tender and florets are lightly browned, 9 to 11 minutes. Transfer to serving dish and serve with lemon wedges.

PER SERVING

Cal 90 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 220mg • Total Carbs 6g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

VARIATION

Roasted Broccoli with Shallots, Fennel Seeds, and Parmesan

Omit garlic and reduce salt to ¼ teaspoon. While broccoli roasts, heat 1 tablespoon extra-virgin olive oil in 8-inch skillet over medium heat until shimmering. Add 3 thinly sliced shallots and cook, stirring often, until shallots soften and are beginning to brown, 5 to 6 minutes. Stir in 1 teaspoon coarsely chopped fennel seeds and cook until shallots are golden brown, 1 to 2 minutes; remove from heat. Toss roasted broccoli with shallot mixture and garnish with ½ ounce shaved Parmesan cheese before serving.

PER SERVING

Cal 130 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 170mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

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

NOTES FROM THE TEST KITCHEN

All About Garlic

Here’s everything you need to know about buying, storing, and cooking with garlic.

Buying Garlic

Pick heads without spots, mold, or sprouting. Squeeze them to make sure they are not rubbery or missing cloves. The garlic shouldn’t have much of a scent. Of the various garlic varieties, your best bet is soft-neck garlic, since it stores well and is heat-tolerant. This variety features a circle of large cloves surrounding a small cluster at the center. Hard-neck garlic has a stiff center staff surrounded by large, uniform cloves and boasts a more intense flavor. But since it’s easily damaged and doesn’t store as well as soft-neck garlic, wait to buy it at the farmers’ market.

Storing Garlic

Whole heads of garlic should last at least a few weeks if stored in a cool, dark place with plenty of air circulation to prevent spoiling and sprouting.

Preparing Garlic

Keep in mind that garlic’s pungency emerges only after its cell walls are ruptured, triggering the creation of a compound called allicin. The more a clove is broken down, the more allicin that is produced. Thus you can control the amount of bite garlic contributes to a recipe by how fine or coarse you cut it. It’s also best not to cut garlic in advance; the longer cut garlic sits, the harsher its flavor.

Cooking Garlic

Garlic’s flavor is sharpest when raw. Once it is heated above 150 degrees, its enzymes are destroyed and no new flavor is produced. This is why roasted garlic, which is cooked slowly and takes longer to reach 150 degrees, has a mellow, slightly sweet flavor. Garlic browned at very high temperatures (300 to 350 degrees) results in a more bitter flavor. To avoid the creation of bitter compounds, wait to add garlic to the pan until other ingredients have softened. And don’t cook garlic over high heat for much longer than 30 seconds.

Broiled Broccoli Rabe

SERVES 4

WHY THIS RECIPE WORKS Most recipes for broccoli rabe call for blanching and shocking the greens before cooking in order to tame its bitterness—a fussy method that also washes out all of its distinctive flavor. When we learned that most of the vegetable’s bitterness comes from an enzymatic reaction triggered when the florets are cut or chewed, we kept the leafy parts of the vegetable whole. Because the heat from cooking then deactivated the enzyme, much of the bitterness was tamed. We also skipped stovetop methods and broiled the rabe, which created deep caramelization without overcooking the pieces. Plus, broiling the rabe took just minutes and required nothing more than a rimmed baking sheet. Because the amount of heat generated by a broiler varies from oven to oven, we recommend keeping an eye on the broccoli rabe as it cooks. If the leaves are getting too dark or not browning in the time specified in the recipe, adjust the distance of the oven rack from the broiler element.

3 tablespoons extra-virgin olive oil

1 pound broccoli rabe

1 garlic clove, minced

¼ teaspoon salt

¼ teaspoon red pepper flakes

Lemon wedges

1. Adjust oven rack 4 inches from broiler element and heat broiler. Brush rimmed baking sheet with 1 tablespoon oil.

2. Trim and discard bottom 1 inch of broccoli rabe stems. Wash broccoli rabe with cold water, then dry with clean dish towel. Cut tops (leaves and florets) from stems, then cut stems into 1-inch pieces (keep tops whole). Transfer broccoli rabe to prepared sheet.

3. Combine remaining 2 tablespoons oil, garlic, salt, and pepper flakes in small bowl. Pour oil mixture over broccoli rabe and toss to combine.

4. Broil until half of leaves are well browned, 2 to 2½ minutes. Using tongs, toss to expose unbrowned leaves. Return sheet to oven and continue to broil until most leaves are lightly charred and stems are crisp-tender, 2 to 2½ minutes. Transfer to serving platter and serve, passing lemon wedges.

PER SERVING

Cal 120 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 180mg • Total Carbs 4g • Fiber 3g • Total Sugar 0g

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

Skillet-Braised Brussels Sprouts with Balsamic Vinegar

SERVES 4

WHY THIS RECIPE WORKS Brussels sprouts are finally receiving favorable attention with chefs dishing them up in a wide variety of interesting ways. For a simple method for cooking these nutrient-dense little cabbages at home, skillet braising is just the ticket as it allows you to brown them first for flavorful caramelizing and then braise them with a little chicken broth to ensure that they are tender but not mushy. First we made sure to halve the sprouts through the stem end, which ensured they would not fall apart and we’d get that desirable browning on the cut sides. Then we heated up a little extra-virgin olive oil in the skillet and browned our sprouts. Shallots and fresh thyme went in next for flavoring. Then we added chicken broth and a little balsamic vinegar, covered the skillet, and cooked until the sprouts were tender and all the liquid had been absorbed. The vinegar added a tartness that is always a great foil for the strong, earthy taste of Brussels sprouts. To finish, just a touch of butter added silky richness.

1 tablespoon extra-virgin olive oil

1 pound Brussels sprouts, trimmed and halved

2 shallots, minced

1 teaspoon minced fresh thyme

Salt and pepper

¾ cup unsalted chicken broth

¼ cup balsamic vinegar

1 tablespoon unsalted butter

1. Heat oil in 12-inch nonstick skillet over medium heat until shimmering. Arrange Brussels sprouts cut side down in skillet and cook until browned, about 5 minutes. Stir in shallots, thyme, and ¼ teaspoon salt and cook until shallots are softened, about 2 minutes.

2. Stir in broth and vinegar, cover, and cook until sprouts are bright green and nearly tender, about 9 minutes. Uncover and continue to cook until sprouts are tender and liquid is slightly thickened, about 2 minutes. Off heat, stir in butter and season with pepper to taste. Serve.

PER SERVING

Cal 130 • Total Fat 7g • Sat Fat 2.5g • Chol 10mg

Sodium 200mg • Total Carbs 15g • Fiber 5g • Total Sugar 6g

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

Sautéed Cabbage with Parsley and Lemon

SERVES 6

WHY THIS RECIPE WORKS We wanted a simple preparation for humble green cabbage that would bring out the vegetable’s natural sweetness and maintain its crisp-tender texture. Instead of boiling or braising, we pan-steamed and then sautéed the cabbage over relatively high heat to cook it quickly and add an extra layer of flavor from browning. A precooking step of soaking the cabbage reduced bitterness while providing extra moisture to help the cabbage steam. Cooked onion helped reinforce sweetness, and lemon juice provided punch. Fresh parsley offered a bright finish.

1 small head green cabbage (1¼ pounds), cored and sliced thin

2 tablespoons extra-virgin olive oil

1 onion, halved and sliced thin

Salt and pepper

¼ cup chopped fresh parsley

1½ teaspoons lemon juice

1. Place cabbage in large bowl and cover with cold water. Let sit for 3 minutes; drain well.

2. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add onion and ¼ teaspoon salt and cook until softened and lightly browned, 5 to 7 minutes; transfer to bowl.

3. Heat remaining 1 tablespoon oil in now-empty skillet over medium-high heat until shimmering. Add cabbage and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Cover and cook, without stirring, until cabbage is wilted and lightly browned on bottom, about 3 minutes. Stir and continue to cook, uncovered, until cabbage is crisp-tender and lightly browned in places, about 4 minutes, stirring once halfway through cooking. Off heat, stir in onion, parsley, and lemon juice. Season with pepper to taste and serve.

PER SERVING

Cal 80 • Total Fat 4.5g • Sat Fat 0.5g • Chol 0mg

Sodium 220mg • Total Carbs 8g • Fiber 3g • Total Sugar 4g

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

Boiled Carrots with Paprika and Mint

SERVES 4

WHY THIS RECIPE WORKS In our recipe for boiled carrots, we cut 1 pound of carrots into 1½- to 2-inch lengths and then halved or quartered them lengthwise, depending on thickness, so that they all cooked at the same rate. We cooked them in 2 cups of water with just a tiny amount of salt. After 6 minutes, we drained the carrots and added oil for richness and some vinegar for brightness. A bit of spice and some fresh herbs completed this simple side dish. For even cooking, it is important that the carrot pieces are of similar size. This recipe was developed using carrots with diameters between 1 and 1½ inches at the thick ends. If you are using larger carrots, you may have to cut them into more pieces.

1 pound carrots, peeled

Salt

1 tablespoon extra-virgin olive oil

1 teaspoon sherry vinegar, plus extra for serving

½ teaspoon paprika

1 tablespoon chopped fresh mint

1. Cut carrots into 1½- to 2-inch lengths. Leave thin pieces whole, halve medium pieces lengthwise, and quarter thick pieces lengthwise.

2. Bring 2 cups water to boil in medium saucepan over high heat. Add carrots and ⅛ teaspoon salt, cover, and cook until tender throughout, about 6 minutes (start timer as soon as carrots go into water).

3. Drain carrots and return them to now-empty saucepan. Add oil, vinegar, paprika, and pinch salt and stir until combined. Stir in mint. Season with extra vinegar to taste. Serve.

PER SERVING

Cal 70 • Total Fat 4g • Sat Fat 0.5g • Chol 0mg

Sodium 140mg • Total Carbs 10g • Fiber 3g • Total Sugar 5g

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

VARIATION

Boiled Carrots with Scallions and Ginger

Substitute 1 teaspoon toasted sesame oil for extra-virgin olive oil, rice vinegar for sherry vinegar, ¼ teaspoon grated fresh ginger for paprika, and 1 minced scallion for mint.

PER SERVING

Cal 50 • Total Fat 1.5g • Sat Fat 0g • Chol 0mg

Sodium 140mg • Total Carbs 10g • Fiber 3g • Total Sugar 5g

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

Slow-Cooked Whole Carrots

SERVES 6

WHY THIS RECIPE WORKS Cooking whole carrots slowly brings out a new dimension of sweetness and flavor. Gently steeping the carrots in warm water before cooking them firmed up the vegetable’s cell walls so that the carrots could be cooked for a long time without falling apart. We also topped the carrots with a cartouche (a circle of parchment that sits directly on the food) during cooking to ensure that the moisture in the pan cooked the carrots evenly. Finishing cooking at a simmer evaporated the liquid and concentrated the carrots’ flavor so that they tasted great when served on their own or with a flavorful relish. Use carrots that measure ¾ to 1¼ inches across at the thickest end.

1 tablespoon extra-virgin olive oil

½ teaspoon salt

1½ pounds carrots, peeled

1. Cut parchment paper into 11-inch circle, then cut 1-inch hole in center, folding paper as needed.

2. Bring 3 cups water, oil, and salt to simmer in 12-inch skillet over high heat. Off heat, add carrots, top with parchment, cover skillet, and let sit for 20 minutes.

3. Uncover, leaving parchment in place, and bring to simmer over high heat. Reduce heat to medium-low and cook until most of water has evaporated and carrots are very tender, about 45 minutes.

4. Discard parchment, increase heat to medium-high, and cook, shaking skillet often, until carrots are lightly glazed and no water remains, 2 to 4 minutes. Serve.

PER SERVING

Cal 60 • Total Fat 2.5g • Sat Fat 0g • Chol 0mg

Sodium 100mg • Total Carbs 10g • Fiber 3g • Total Sugar 5g

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

1. Cut parchment into 11-inch circle, then cut 1-inch hole in center, folding paper as needed to cut out hole.

2. Lay parchment circle on top of carrots, underneath lid, to help retain and evenly distribute moisture during cooking.

Roasted Spiralized Carrots

SERVES 6

WHY THIS RECIPE WORKS We set out to create a simple and versatile yet interesting carrot side dish. Using a spiralizer to cut the carrots into uniform ⅛-inch-thick “noodles” ensured that the carrots cooked evenly, and roasting them covered for half the roasting time steamed them slightly and prevented them from drying out. We then uncovered the baking sheet and returned it to the oven to allow the noodles’ surface moisture to evaporate, encouraging light caramelization and creating perfectly tender noodles. We kept the flavorings simple to allow the carrots’ flavor to shine—just a handful of fresh thyme for earthy notes. For the best noodles, use carrots that measure at least ¾ inch across at the thinnest end and 1½ inches across at the thickest end. Our favorite spiralizer model is the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer.

2 pounds carrots, trimmed and peeled

2 tablespoons extra-virgin olive oil

2 teaspoons minced fresh thyme

Salt and pepper

1. Adjust oven rack to middle position and heat oven to 375 degrees. Using spiralizer, cut carrots into ⅛-inch-thick noodles, then cut noodles into 12-inch lengths. Toss carrots with 1 tablespoon oil, thyme, ½ teaspoon salt, and ¼ teaspoon pepper on rimmed baking sheet. Cover baking sheet tightly with aluminum foil and roast for 15 minutes. Remove foil and continue to roast until carrots are tender, 10 to 15 minutes.

2. Transfer carrots to serving platter, drizzle with remaining 1 tablespoon oil, and season with pepper to taste. Serve.

PER SERVING

Cal 100 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 290mg • Total Carbs 13g • Fiber 4g • Total Sugar 6g

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

Roasted Cauliflower

SERVES 6

WHY THIS RECIPE WORKS Many people think cauliflower is bland because its common preparations—steamed or served raw as crudités—do not do this sweet, nutty vegetable any justice. Roasting, on the other hand, highlights those appealing traits at every turn. To maximize the dense head’s direct contact with the baking sheet, we sliced it into wedges, creating plenty of flat surfaces for browning. To keep the cauliflower from drying out in a hot oven, we started it covered and allowed it to steam in its own moisture until barely tender. Then we removed the foil and returned the pan to the oven until the wedges were caramelized and browned. Flipping each wedge halfway through roasting ensured even cooking and color. Thanks to its natural sweetness and rich flavor, our roasted cauliflower needed little enhancement—just a touch of salt and pepper did the trick. This dish stands well on its own or drizzled with additional extra-virgin olive oil.

1 head cauliflower (2 pounds)

¼ cup extra-virgin olive oil

Salt and pepper

1. Adjust oven rack to lowest position and heat oven to 475 degrees. Line a rimmed baking sheet with aluminum foil. Trim outer leaves off cauliflower and cut stem flush with bottom of head. Cut head into 8 equal wedges. Place wedges, with either cut side down, on lined baking sheet, drizzle with 2 tablespoons oil, and sprinkle with ¼ teaspoon salt and ⅛ teaspoon pepper. Gently rub oil and seasonings into cauliflower. Gently flip cauliflower and repeat on second cut side with remaining 2 tablespoons oil, ¼ teaspoon salt, and ⅛ teaspoon pepper.

2. Cover baking sheet tightly with foil and roast for 10 minutes. Remove foil and continue to roast until bottoms of cauliflower wedges are golden, 8 to 12 minutes.

3. Remove sheet from oven, carefully flip wedges using spatula, and continue to roast until cauliflower is golden all over, 8 to 12 minutes. Transfer to serving dish, season with pepper to taste, and serve.

PER SERVING

Cal 120 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 240mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

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

VARIATION

Spicy Roasted Cauliflower

Stir 2 teaspoons curry powder or chili powder into oil in bowl before seasoning cauliflower in step 1.

PER SERVING

Cal 120 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 240mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

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

Braised Cauliflower with Garlic and White Wine

SERVES 6

WHY THIS RECIPE WORKS When properly cooked and imaginatively flavored, braised cauliflower can be toothsome, nutty, and slightly sweet. However, too many recipes result in cauliflower that is waterlogged and bland or, worse, sulfurous and unappealing. To avoid these problems (which stem from overcooking), we knew we would need to quickly braise the florets. To this end, we cut the florets into small, 1½-inch pieces, which reduced the total cooking time. Sautéing the cauliflower in olive oil imparted nuttiness. Because we wanted the cauliflower to cook in our braising liquid for only a short amount of time, we maximized its impact by creating an ultraflavorful broth that the porous vegetable could absorb. White wine and broth made for a complexly flavored base, and a generous amount of garlic along with a pinch of red pepper flakes added punch and deeper flavor. For the best texture and taste, make sure to brown the cauliflower well in step 1.

3 garlic cloves, minced

1 teaspoon plus 3 tablespoons extra-virgin olive oil

⅛ teaspoon red pepper flakes

1 head cauliflower (2 pounds), cored and cut into 1½-inch florets

Salt and pepper

⅓ cup unsalted chicken broth

⅓ cup dry white wine

2 tablespoons minced fresh parsley

1. Combine garlic, 1 teaspoon oil, and pepper flakes in small bowl. Heat remaining 3 tablespoons oil in 12-inch skillet over medium-high heat until shimmering. Add cauliflower and ½ teaspoon salt and cook, stirring occasionally, until florets are golden brown, 7 to 9 minutes.

2. Push cauliflower to sides of skillet. Add garlic mixture to center and cook, mashing mixture into skillet, until fragrant, about 30 seconds. Stir garlic mixture into cauliflower.

3. Stir in broth and wine and bring to simmer. Reduce heat to medium-low, cover, and cook until cauliflower is crisp-tender, 4 to 6 minutes. Off heat, stir in parsley and season with pepper to taste. Serve.

PER SERVING

Cal 120 • Total Fat 8g • Sat Fat 1.5g • Chol 0mg

Sodium 250mg • Total Carbs 9g • Fiber 3g • Total Sugar 3g

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

VARIATIONS

Braised Cauliflower with Capers and Anchovies

Add 2 anchovy fillets, rinsed and minced, and 1 tablespoon rinsed and minced capers to oil mixture in step 1. Reduce salt to ¼ teaspoon. Stir 1 tablespoon lemon juice into cauliflower with parsley.

PER SERVING

Cal 130 • Total Fat 8g • Sat Fat 1.5g • Chol 0mg

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

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

Braised Cauliflower with Sumac and Mint

Substitute 2 teaspoons ground sumac for pepper flakes. In step 3, increase broth to ½ cup and omit wine. Once cauliflower is crisp-tender, uncover and continue to cook until liquid is almost evaporated, about 1 minute. Substitute chopped fresh mint for parsley and stir ¼ cup plain low-fat yogurt into cauliflower with mint.

PER SERVING

Cal 120 • Total Fat 8g • Sat Fat 1.5g • Chol 0mg

Sodium 260mg • Total Carbs 9g • Fiber 3g • Total Sugar 4g

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

1. Pull off any leaves, then cut out core of cauliflower using paring knife.

2. Separate florets from inner stem using tip of knife.

3. Cut larger florets into smaller pieces by slicing through stem end.

Cauliflower Rice

SERVES 4

WHY THIS RECIPE WORKS Cauliflower is a popular go-to for a low-carb rice replacement, since it’s easy to process the florets into rice-size granules that cook up pleasantly fluffy. To make our cauliflower rice foolproof, we first needed to figure out the best way to chop the florets to the right size. We found that using the food processor made quick work of breaking down the florets and created a fairly consistent texture. Working in batches helped to ensure that all of the florets broke down evenly. Next, we needed to give our neutral-tasting cauliflower a boost in flavor; a shallot and a small amount of chicken broth did the trick. To ensure that the cauliflower was tender but still retained a pleasant, rice-like chew, we first steamed the “rice” in a covered pot, then finished cooking it uncovered to evaporate any remaining moisture. A mere ¼ teaspoon of salt and a splash of lemon juice just before serving brought plenty of seasoning to our simple rice side. We also decided to develop a couple of flavorful variations so that our cauliflower rice could accompany any number of meals. For the first one, we opted for a generously spiced curry profile and added sliced almonds for crunch and nuttiness. We also created a Tex-Mex version with spicy fresh jalapeños, cumin, and cilantro. This recipe can be doubled; use a Dutch oven and increase the cooking time to about 25 minutes in step 2.

1 head cauliflower (2 pounds), cored and cut into 1-inch florets (6 cups)

2 tablespoons extra-virgin olive oil

1 shallot, minced

½ cup unsalted chicken broth

Salt and pepper

2 tablespoons minced fresh parsley

1 teaspoon lemon juice

1. Working in 2 batches, pulse cauliflower in food processor until finely ground into ¼- to ⅛-inch pieces, 6 to 8 pulses, scraping down sides of bowl as needed; transfer to bowl.

2. Heat oil in large saucepan over medium-low heat until shimmering. Add shallot and cook until softened, about 3 minutes. Stir in processed cauliflower, broth, and ¼ teaspoon salt. Cover and cook, stirring occasionally, until cauliflower is tender, 12 to 15 minutes.

3. Uncover and continue to cook until cauliflower rice is almost completely dry, about 3 minutes. Off heat, stir in parsley, lemon juice, and ⅛ teaspoon salt. Season with pepper to taste. Serve.

PER SERVING

Cal 130 • Total Fat 8g • Sat Fat 1.5g • Chol 0mg

Sodium 300mg • Total Carbs 13g • Fiber 5g • Total Sugar 5g

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

VARIATIONS

Curried Cauliflower Rice

Add ¼ teaspoon ground cardamom, ¼ teaspoon ground cinnamon, and ¼ teaspoon ground turmeric to saucepan with shallot. Substitute 1 tablespoon shredded fresh mint for parsley and stir ¼ cup toasted sliced almonds into cauliflower rice with mint.

PER SERVING

Cal 160 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 300mg • Total Carbs 14g • Fiber 6g • Total Sugar 5g

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

Tex-Mex Cauliflower Rice

Add 2 jalapeños, stemmed, seeded, and minced, 1 minced garlic clove, 1 teaspoon ground cumin, and 1 teaspoon ground coriander to saucepan with shallot. In step 3, substitute cilantro for parsley and 1 tablespoon lime juice for lemon juice and omit salt.

PER SERVING

Cal 140 • Total Fat 8g • Sat Fat 1.5g • Chol 0mg

Sodium 300mg • Total Carbs 14g • Fiber 5g • Total Sugar 5g

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

Marinated Eggplant with Capers and Mint

SERVES 6

WHY THIS RECIPE WORKS Marinated eggplant, a highlight of antipasto platters, has a surprisingly creamy texture and a deep yet tangy flavor. However, many recipes we tried turned out overly greasy, with accompanying flavors that were either muted and dull or so strong that they overwhelmed the eggplant. We wanted a recipe that would keep the eggplant in the spotlight, with a complementary, brightly flavored marinade. To start, we experimented with cooking techniques: We tried frying but found that the eggplant absorbed too much oil; pan-frying in batches required too much time for a simple side dish; and roasting yielded either leathery eggplant skin or undercooked and tough flesh. We found that broiling was perfect; we could achieve flavorful browning on the eggplant and it cooked through perfectly. To encourage even more browning, we first salted the eggplant, which drew out excess moisture. As for the marinade, a Greek-inspired combination of extra-virgin olive oil (using only a few tablespoons kept the eggplant from turning greasy), red wine vinegar, capers, lemon zest, oregano, garlic, and mint worked perfectly. We prefer using kosher salt because residual grains can be easily wiped away from the eggplant; if using table salt, be sure to reduce all of the salt amounts in the recipe by half.

1½ pounds Italian eggplant, sliced into 1-inch-thick rounds

Kosher salt and pepper

¼ cup extra-virgin olive oil

4 teaspoons red wine vinegar

1 tablespoon capers, rinsed and minced

1 garlic clove, minced

½ teaspoon grated lemon zest

½ teaspoon minced fresh oregano

3 tablespoons minced fresh mint

1. Spread eggplant on paper towel–lined baking sheet, sprinkle both sides with ½ teaspoon salt, and let sit for 30 minutes.

2. Adjust oven rack 4 inches from broiler element and heat broiler. Thoroughly pat eggplant dry with paper towels, arrange on aluminum foil–lined rimmed baking sheet in single layer, and lightly brush both sides with 1 tablespoon oil. Broil eggplant until mahogany brown and lightly charred, 6 to 8 minutes per side.

3. Whisk remaining 3 tablespoons oil, vinegar, capers, garlic, lemon zest, oregano, and ¼ teaspoon pepper together in large bowl. Add eggplant and mint and gently toss to combine. Let eggplant cool to room temperature, about 1 hour. Season with pepper to taste and serve.

PER SERVING

Cal 120 • Total Fat 10g • Sat Fat 1.5g • Chol 0mg

Sodium 85mg • Total Carbs 7g • Fiber 3g • Total Sugar 4g

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

Broiled Eggplant with Basil

SERVES 6

WHY THIS RECIPE WORKS This is a dead simple method for preparing eggplant, which can get soggy and mushy in many applications. If you simply slice and broil eggplant, it will steam in its own juice rather than brown. So to get broiled eggplant with great color and texture, we started by salting the eggplant to draw out its moisture. After 30 minutes, we patted the eggplant slices dry, moved them to a baking sheet (lined with aluminum foil for easy cleanup), and brushed them with oil. With the excess moisture taken care of, a few minutes per side under the blazing-hot broiler turned the eggplant a beautiful mahogany color. With its concentrated roasted flavor, all the eggplant needed was a sprinkling of fresh basil. It is important to slice the eggplant thin so that the interior will cook through by the time the exterior is browned. We prefer using kosher salt because residual grains can be easily wiped away from the eggplant; if using table salt, be sure to reduce the salt amount in the recipe by half.

1½ pounds eggplant, sliced into ¼-inch-thick rounds

Kosher salt and pepper

3 tablespoons extra-virgin olive oil

2 tablespoons chopped fresh basil

1. Spread eggplant on paper towel–lined baking sheet, sprinkle both sides with 1½ teaspoons salt, and let sit for 30 minutes.

2. Adjust oven rack 4 inches from broiler element and heat broiler. Thoroughly pat eggplant dry with paper towels, arrange on aluminum foil–lined rimmed baking sheet in single layer, and brush both sides with oil. Broil eggplant until mahogany brown and lightly charred, about 4 minutes per side. Transfer eggplant to serving platter, season with pepper to taste, and sprinkle with basil. Serve.

PER SERVING

Cal 90 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 140mg • Total Carbs 7g • Fiber 3g • Total Sugar 4g

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

NOTES FROM THE TEST KITCHEN

All About Eggplant

Though it’s commonly thought of as a vegetable, eggplant is actually a fruit. Eggplants are available year-round. When shopping, look for eggplants that are firm, with smooth skin and no soft or brown spots. They should feel heavy for their size. Eggplants are very perishable and will get bitter if they overripen, so aim to use them within a day or two. They can be stored in a cool, dry place short-term, but for more than one or two days, refrigeration is best. There are many varieties of eggplant, ranging anywhere from 2 to 12 inches long, from round to oblong, and from dark purple to white. Here are a few of the most common varieties:

Globe

The most common variety in the United States, globe eggplant has a mild flavor and a tender texture that works well in most cooked applications. It can be sautéed, broiled, grilled, and pureed. Because of its high water content, it’s often best to lightly salt and drain it before cooking.

Italian

Also called baby eggplant, Italian eggplant looks like a smaller version of a globe eggplant. It has moderately moist flesh and a distinct spicy flavor and can be sautéed, broiled, grilled, and more.

Chinese

Chinese eggplant has firm, somewhat dry flesh with an intense, slightly sweet taste. It is best for sautéing, stewing, or stir-frying.

Thai

With crisp, applelike flesh and a bright, grassy flavor with a hint of spiciness, Thai eggplant can be eaten raw. It’s also good sautéed or stir-fried.

Braised Fennel with White Wine and Parmesan

SERVES 4

WHY THIS RECIPE WORKS While fennel is excellent served raw in salads and antipasti, its crisp anise flavor turns mild and sweet once cooked. We wanted a recipe for braised fennel that would infuse the fennel with rich, savory flavor. The problem with cooking fennel lies in trying to achieve uniformly tender pieces. A combination of proper vegetable prep and cooking technique turned out to be the key to evenly cooked fennel. Fan-shaped wedges proved good for braising because the thin slices cooked through quickly and evenly. It was important to cook the fennel slowly to deliver tender but not mushy results. A combination of butter, white wine, and Parmesan gave the fennel rich, balanced flavor.

3 tablespoons extra-virgin olive oil

2 fennel bulbs, stalks discarded, bulbs cut vertically into ½-inch-thick slices

Salt and pepper

⅓ cup dry white wine

¼ cup grated Parmesan cheese

1. Heat 2 tablespoons oil in 12-inch nonstick skillet over medium heat until shimmering. Add fennel and sprinkle with ⅛ teaspoon salt and ⅛ teaspoon pepper. Add wine, cover, and simmer for 15 minutes.

2. Turn slices over and continue to simmer, covered, until fennel is nearly tender, has absorbed most of liquid, and starts to turn golden, about 10 minutes.

3. Turn fennel again and continue to cook until golden on second side, about 4 minutes. Transfer to serving platter, drizzle with remaining 1 tablespoon oil, and sprinkle with Parmesan. Serve.

PER SERVING

Cal 160 • Total Fat 12g • Sat Fat 2g • Chol 5mg

Sodium 200mg • Total Carbs 9g • Fiber 4g • Total Sugar 5g

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

1. Cut off tops and feathery fronds, trim very thin slice from bottom of base, and remove any tough or blemished outer layers.

2. Place trimmed fennel bulb upright on base and cut vertically into ½-inch-thick slabs.

Sautéed Green Beans with Garlic and Herbs

SERVES 4

WHY THIS RECIPE WORKS To get tender, lightly browned, fresh-tasting green beans using just one pan, we turned to sautéing. But simply sautéing raw beans in hot oil resulted in blackened exteriors and undercooked interiors. Cooking the beans in water in a covered pan, then removing the lid to evaporate the liquid and brown the beans was better, but not foolproof. For the best results, we sautéed the beans until spotty brown, then added water to the pan and covered it so the beans could cook through. Once the beans were bright green but still crisp, we lifted the lid to evaporate the water and promote additional browning. A little olive oil added to the pan at this stage lent richness and promoted even more browning. A few additional ingredients, such as garlic and herbs, added flavor without overcomplicating our recipe. This recipe yields beans that are crisp-tender. If you prefer beans that are a little softer or if you are using large, tough beans, increase the amount of water by 1 tablespoon and cook, covered, for 1 minute longer.

4 teaspoons extra-virgin olive oil

3 garlic cloves, minced

1 teaspoon minced fresh thyme

1 pound green beans, trimmed and cut into 2-inch lengths

Salt and pepper

2 teaspoons lemon juice

1 tablespoon minced fresh parsley, basil, and/or mint

1. Combine 1 tablespoon oil, garlic, and thyme in bowl. Heat remaining 1 teaspoon oil in 12-inch nonstick skillet over medium heat until just smoking. Add beans, ¼ teaspoon salt, and ⅛ teaspoon pepper and cook, stirring occasionally, until spotty brown, 4 to 6 minutes. Add ¼ cup water, cover, and cook until beans are bright green and still crisp, about 2 minutes.

2. Uncover, increase heat to high, and cook until water evaporates, 30 to 60 seconds. Add oil mixture and cook, stirring often, until beans are crisp-tender, lightly browned, and beginning to wrinkle, 1 to 3 minutes. Off heat, stir in lemon juice and parsley and season with pepper to taste. Serve.

PER SERVING

Cal 80 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 150mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

VARIATIONS

Sautéed Green Beans with Thyme, Coriander, and Sesame Seeds

Add ¼ teaspoon ground coriander and ¼ teaspoon ground cumin to oil with garlic. Substitute 1 tablespoon toasted sesame seeds for parsley.

PER SERVING

Cal 90 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 150mg • Total Carbs 9g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

Sautéed Green Beans with Feta and Oregano

Omit thyme. Substitute 2 teaspoons minced fresh oregano for parsley and sprinkle with ¼ cup crumbled feta cheese before serving.

PER SERVING

Cal 100 • Total Fat 6g • Sat Fat 2g • Chol 5mg

Sodium 220mg • Total Carbs 8g • Fiber 3g • Total Sugar 4g

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

Roasted Green Beans with Pecorino and Pine Nuts

SERVES 6

WHY THIS RECIPE WORKS Roasted green beans can be dry and leathery; we wanted earthy, sweet beans with moist interiors and just the right amount of browning. We started by roasting the beans covered to allow them to steam and soften slightly. A mixture of flavorful extra-virgin olive oil, salt, and pepper was enough to season them thoroughly. To add a lively bite to the blistered beans, we tossed them with a lemony vinaigrette, microwaving garlic and lemon zest with oil to bloom their flavors and tame the garlic’s raw bite. We topped the beans with salty, sharp Pecorino and crunchy toasted pine nuts. Use the large holes of a box grater to shred the Pecorino.

1½ pounds green beans, trimmed

¼ cup extra-virgin olive oil

Salt and pepper

2 garlic cloves, minced

1 teaspoon grated lemon zest plus 1 tablespoon juice

1 teaspoon Dijon mustard

2 tablespoons chopped fresh basil

¼ cup shredded Pecorino Romano cheese

2 tablespoons pine nuts, toasted

1. Adjust oven rack to lowest position and heat oven to 475 degrees. Toss green beans with 1 tablespoon oil, ¼ teaspoon salt, and ½ teaspoon pepper. Transfer to rimmed baking sheet and spread into single layer.

2. Cover sheet tightly with aluminum foil and roast for 10 minutes. Remove foil and continue to roast until green beans are spotty brown, about 10 minutes, stirring halfway through roasting.

3. Meanwhile, combine remaining 3 tablespoons oil, garlic, and lemon zest in medium bowl and microwave until bubbling, about 1 minute. Let mixture steep for 1 minute, then whisk in lemon juice, mustard, ⅛ teaspoon salt, and ¼ teaspoon pepper until combined.

4. Transfer green beans to bowl with dressing, add basil, and toss to combine. Season with pepper to taste. Transfer green beans to serving platter and sprinkle with Pecorino and pine nuts. Serve.

PER SERVING

Cal 150 • Total Fat 12g • Sat Fat 2g • Chol 0mg

Sodium 200mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

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

VARIATION

Roasted Green Beans with Almonds and Mint

Substitute lime zest and juice for lemon zest and juice, ¼ cup torn fresh mint leaves for basil, and toasted and chopped whole blanched almonds for pine nuts. Omit Pecorino.

PER SERVING

Cal 140 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 170mg • Total Carbs 8g • Fiber 3g • Total Sugar 3g

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

Garlicky Braised Kale

SERVES 8

WHY THIS RECIPE WORKS For a one-pot recipe that would make the most of a generous harvest or market haul of hearty kale, we first briefly cooked it with broth. Onion and a substantial amount of garlic gave the greens some aromatic character. Adding the greens in three batches allowed them to wilt down so they fit in the pot. When the kale had reached the tender texture we wanted, we removed the lid and raised the heat to allow the liquid to cook off. This will look like a mountain of raw kale before it’s cooked, but it wilts down and will eventually all fit into the pot.

6 tablespoons extra-virgin olive oil

1 large onion, chopped fine

10 garlic cloves, minced

¼ teaspoon red pepper flakes

2 cups unsalted chicken broth

Salt and pepper

4 pounds kale, stemmed and cut into 3-inch pieces

1 tablespoon lemon juice, plus extra for seasoning

1. Heat 3 tablespoons oil in Dutch oven over medium heat until shimmering. Add onion and cook until softened and lightly browned, 5 to 7 minutes. Stir in garlic and pepper flakes and cook until fragrant, about 1 minute. Stir in broth, 1 cup water, and ½ teaspoon salt and bring to simmer.

2. Add one-third of kale, cover, and cook, stirring occasionally, until wilted, 2 to 4 minutes. Repeat with remaining kale in 2 batches. Continue to cook, covered, until kale is tender, 13 to 15 minutes.

3. Remove lid and increase heat to medium-high. Cook, stirring occasionally, until most liquid has evaporated and greens begin to sizzle, 10 to 12 minutes. Off heat, stir in remaining 3 tablespoons oil and lemon juice. Season with pepper and extra lemon juice to taste. Serve.

PER SERVING

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

Sodium 240mg • Total Carbs 17g • Fiber 6g • Total Sugar 5g

Added Sugar 0g • Protein 8g • Total Carbohydrate Choices 1

Hearty Greens

Super-versatile hearty greens can be prepared in many ways, or added to a whole host of recipes to boost flavor and nutrition. Their sturdy leaves offer earthy flavor and texture as well as an abundance of nutrients—iron, fiber, vitamins K, A, and C, and magnesium, just to name a few. The season for hearty greens spans from early fall until late spring, sometimes stretching into summer. A large bunch of greens will reduce dramatically when cooked, so don’t be intimidated if the greens initially dominate the pan.

Selecting Hearty Greens

There are many types of hearty greens, but the ones below are the ones we use most often since they are widely available in American markets.

Swiss Chard

Swiss chard has dark, ruffled leaves and tough stems that can be crimson red, orange, yellow, or white. The leaves and stems need to be cooked separately as the stems take much longer to soften. Look for bunches with bright stems and leaves that are firm and undamaged.

Collard Greens

Collard greens have dark green, very wide leaves and thick stems. Look for bunches with trimmed stems and no sign of yellowing or wilting. Unless you plan to slice the leaves thinly, it is best to braise collard greens until tender. They pair well with strongly flavored ingredients. Be sure to strip the leaves from the stems, which are tough and woody.

Kale

Kale comes in many varieties: curly green kale, red kale, more delicate Tuscan kale, and baby kale. The hearty leaves have a surprisingly sweet undertone. Kale is easy to find both in bunches and in prewashed bags. Tender baby kale can be eaten raw in salads without any special treatment, but mature kale is tougher. To eat it raw, cut it into pieces, then vigorously knead it for about 5 minutes.

Mustard Greens

There are many varieties of mustard greens, but the most common has crisp, bright green leaves and thin stems. These greens have a medium-hot flavor with a fairly strong bite.

Storing Hearty Greens

To preserve freshness, store greens loosely in a dry plastic bag in the refrigerator. Kept this way, the greens can last for five to seven days.

PREPPING HEARTY GREENS

1A. To stem, hold leaf at base of stem and use knife to slash leafy portion from either side of tough stem.

1B. Alternatively, fold each leaf in half and cut along edge of rib to remove the thickest part of rib and stem.

2. After separating leaves, stack several and either cut into strips or roll pile into cigar shape and coarsely chop.

3. Fill salad spinner bowl with cool water, add cut greens, and gently swish them around. Let grit settle to bottom of bowl, then lift greens out and drain water. Repeat until greens no longer release any dirt.

Roasted Mushrooms with Parmesan and Pine Nuts

SERVES 4

WHY THIS RECIPE WORKS From earthy and smoky to deep and woodsy, mushrooms have an amazing range of flavors and textures. We decided to develop a simple side that showcased this versatile ingredient along with some bold flavors. A combination of full-flavored cremini and meaty shiitakes gave us the deepest, most well-rounded flavor. Sautéing the mushrooms required cooking them in multiple batches to achieve good browning, so we opted instead to roast them in a hot oven. But this presented a new problem: Since roasting concentrates flavor, it became clear that our mushrooms were unevenly seasoned—some were inedibly salty, and others were quite bland. To remedy this, we brined the mushrooms briefly before roasting. The salted water ensured even and thorough seasoning, and the excess water easily evaporated during cooking. Finally, we dressed the mushrooms in olive oil and lemon juice before adding flavorful Italian-inspired mix-ins: Parmesan, parsley, and pine nuts.

Salt and pepper

1½ pounds cremini mushrooms, trimmed and left whole if small, halved if medium, or quartered if large

1 pound shiitake mushrooms, stemmed, caps larger than 3 inches halved

3 tablespoons extra-virgin olive oil

1 teaspoon lemon juice

1 ounce Parmesan cheese, grated (½ cup)

2 tablespoons pine nuts, toasted

2 tablespoons chopped fresh parsley

1. Adjust oven rack to lowest position and heat oven to 450 degrees. Dissolve 5 teaspoons salt in 2 quarts room-temperature water in large container. Add cremini and shiitake mushrooms, cover with plate or bowl to submerge, and soak at room temperature for 10 minutes.

2. Drain mushrooms and pat dry with paper towels. Toss mushrooms with 2 tablespoons oil, then spread into single layer in rimmed baking sheet. Roast until liquid from mushrooms has completely evaporated, 35 to 45 minutes.

3. Remove sheet from oven (be careful of escaping steam when opening oven) and, using metal spatula, carefully stir mushrooms. Return to oven and continue to roast until mushrooms are deeply browned, 5 to 10 minutes.

4. Whisk remaining 1 tablespoon oil and lemon juice together in large bowl. Add mushrooms and toss to coat. Stir in Parmesan, pine nuts, and parsley and season with pepper to taste. Serve immediately.

PER SERVING

Cal 220 • Total Fat 16g • Sat Fat 2.5g • Chol 5mg

Sodium 190mg • Total Carbs 10g • Fiber 0.5g • Total Sugar 7g

Added Sugar 0g • Protein 9g • Total Carbohydrate Choices 0.5

VARIATIONS

Roasted Mushrooms with Harissa and Mint

In step 4, increase lemon juice to 2 teaspoons and whisk 1 minced garlic clove, 2 teaspoons harissa, ¼ teaspoon ground cumin, and ⅛ teaspoon salt into oil mixture. Omit Parmesan and pine nuts and substitute mint for parsley.

PER SERVING

Cal 180 • Total Fat 13g • Sat Fat 1.5g • Chol 0mg

Sodium 160mg • Total Carbs 11g • Fiber 1g • Total Sugar 7g

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

Roasted Mushrooms with Roasted Garlic and Smoked Paprika

Add 3 unpeeled whole garlic cloves to sheet with mushrooms. Remove garlic from sheet in step 3 when stirring mushrooms. When garlic is cool enough to handle, peel and mash. In step 4, substitute 2 teaspoons sherry vinegar for lemon juice and whisk mashed garlic, ½ teaspoon smoked paprika, and ⅛ teaspoon salt into oil mixture. Omit Parmesan and pine nuts.

PER SERVING

Cal 160 • Total Fat 11g • Sat Fat 1.5g • Chol 0mg

Sodium 140mg • Total Carbs 11g • Fiber 0.5g • Total Sugar 7g

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

1. Rinse mushrooms under cold water just before cooking. Don’t wash mushrooms that will be eaten raw; simply brush dirt away with soft pastry brush or cloth.

2. Tender stems on white button and cremini mushrooms should be trimmed, then prepped and cooked alongside caps. Tough, woody stems on shiitakes and portobellos should be removed.

Grilled Portobello Mushrooms and Shallots with Rosemary-Dijon Vinaigrette

SERVES 6

WHY THIS RECIPE WORKS Meaty portobello mushrooms are a great match for the heat and smoke of the grill, which concentrates their flavor and produces perfect charred-on-the-outside, tender-on-the-inside mushrooms. To give these meaty mushrooms some extra interest, we decided to grill some aromatic shallots alongside and serve both with a lively dressing. We were happy to find that the shallots and mushrooms cooked in the same amount of time and had just enough smoky flavor after roughly 15 minutes on the grill. We drizzled our vegetables with the vinaigrette while they were still warm. You will need two 12-inch metal skewers for this recipe.

6 tablespoons extra-virgin olive oil

1 small garlic clove, minced

2 teaspoons lemon juice

1 teaspoon Dijon mustard

1 teaspoon minced fresh rosemary

Salt and pepper

8 shallots, peeled

6 portobello mushroom caps (4 to 5 inches in diameter), gills removed

1. Whisk 2 tablespoons oil, garlic, lemon juice, mustard, rosemary, and ½ teaspoon salt together in small bowl. Season with pepper to taste; set aside for serving.

2. Thread shallots through roots and stem ends onto two 12-inch metal skewers. Using paring knife, cut ½-inch crosshatch pattern, ¼ inch deep, on tops of mushroom caps. Brush shallots and mushroom caps with remaining ¼ cup oil and season with pepper.

3a. FOR A CHARCOAL GRILL Open bottom vent completely. Light large chimney starter half filled with charcoal briquettes (3 quarts). When top coals are partially covered with ash, pour evenly over 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. Turn all burners to medium.

4. Clean and oil cooking grate. Place shallots and mushrooms, gill side up, on grill. Cook (covered if using gas) until mushrooms have released their liquid and vegetables are charred on first side, about 8 minutes. Flip mushrooms and shallots and continue to cook (covered if using gas) until vegetables are tender and charred on second side, about 8 minutes. Transfer vegetables to serving platter. Remove skewers from shallots and discard any charred outer layers, if desired. Whisk vinaigrette to recombine and drizzle over vegetables. Serve.

PER SERVING

Cal 170 • Total Fat 14g • Sat Fat 2g • Chol 0mg

Sodium 230mg • Total Carbs 9g • Fiber 2g • Total Sugar 5g

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

Removing gills prevents muddy flavor, and scoring mushroom caps helps them release excess moisture.

1. To prepare portobellos, use spoon to scrape gills off underside of mushroom cap.

2. Using tip of sharp knife, lightly score top of each mushroom cap in crosshatch pattern.

Sautéed Snow Peas with Lemon and Parsley

SERVES 4

WHY THIS RECIPE WORKS If you simply toss delicate snow peas into a hot skillet with a little oil you will end up with a limp, army-green side dish that no one wants to eat. Our easy sauté method is a game changer, and with the variations below, you’ll never be bored. To highlight and amplify the delicate flavor of the peas, we knew we needed to brown them to caramelize their flavor. We tried a traditional stir-fry technique, but the constant stirring gave us greasy, overcooked pods without any browning. Cooking the peas without stirring for a short time helped to achieve a flavorful sear, then we continued to cook them, stirring constantly, until they were just crisp-tender. To boost flavor, we cleared the center of the pan and quickly sautéed a mixture of minced shallot, oil, and lemon zest before stirring everything together. A squeeze of lemon juice and a sprinkling of parsley added just before serving kept this dish fresh and bright.

1 tablespoon canola oil

1 small shallot, minced

1 teaspoon finely grated lemon zest plus 1 teaspoon juice

12 ounces snow peas, strings removed

Salt and pepper

1 tablespoon minced fresh parsley

1. Combine 1 teaspoon oil, shallot, and lemon zest in bowl. Heat remaining 2 teaspoons oil in 12-inch nonstick skillet over high heat until just smoking. Add snow peas and sprinkle with ¼ teaspoon salt and ⅛ teaspoon pepper. Cook, without stirring, for 30 seconds. Stir briefly, then cook, without stirring, for 30 seconds. Continue to cook, stirring constantly, until peas are crisp-tender, 1 to 2 minutes.

2. Clear center of skillet, add shallot mixture, and cook, mashing mixture into skillet, until fragrant, about 30 seconds. Stir shallot mixture into peas. Stir in lemon juice and parsley and season with pepper to taste. Transfer to bowl and serve.

PER SERVING

Cal 70 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 150mg • Total Carbs 7g • Fiber 2g • Total Sugar 4g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

VARIATIONS

Sautéed Snow Peas with Ginger, Garlic, and Scallion

Substitute 2 minced garlic cloves, 2 teaspoons grated fresh ginger, and 2 minced scallion whites for shallot and lemon zest, and red pepper flakes for black pepper. Substitute rice vinegar for lemon juice, and 2 sliced scallion greens for parsley.

PER SERVING

Cal 70 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 150mg • Total Carbs 7g • Fiber 2g • Total Sugar 3g

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

Sautéed Snow Peas with Garlic, Cumin, and Cilantro

Add 2 minced garlic cloves and ½ teaspoon toasted and lightly crushed cumin seeds to shallot mixture in step 1. Substitute ½ teaspoon lime zest for lemon zest, lime juice for lemon juice, and cilantro for parsley.

PER SERVING

Cal 70 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 150mg • Total Carbs 7g • Fiber 2g • Total Sugar 4g

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

Sautéed Snow Peas with Lemon Grass and Basil

Substitute 2 teaspoons minced fresh lemon grass for lemon zest, lime juice for lemon juice, and basil for parsley.

PER SERVING

Cal 70 • Total Fat 3.5g • Sat Fat 0g • Chol 0mg

Sodium 150mg • Total Carbs 7g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

To remove the fibrous string from snow peas, simply snap off the tip of the snow pea while pulling down along the flat side of the pod. The same method also works for snap peas.

Roasted Smashed Potatoes

SERVES 6

WHY THIS RECIPE WORKS The majority of a potato’s fiber is contained in the skin. Our unpeeled roasted smashed potatoes yield a creamy interior and satisfyingly crunchy exterior. We chose Red Bliss potatoes for their moist texture and thin skin. To soften the potatoes, we parcooked them on a baking sheet covered in foil on the oven’s bottom rack, with a splash of water in the pan; this gave us creamy flesh that tasted sweet, deep, and earthy. Letting the hot potatoes rest after they parcooked meant they wouldn’t crumble apart when smashed, and drizzling the potatoes with olive oil before and after smashing ensured that the oil reached every nook and cranny. And finally, using another baking sheet balanced on top of the parcooked potatoes to smash them gave us perfect cracked patties in one fell swoop. With a little chopped fresh thyme, that second drizzle of olive oil, and another stint in the oven, we had perfectly browned and crisp-skinned potatoes. This recipe is designed to work with potatoes 1½ to 2 inches in diameter; do not use potatoes any larger. It is important to thoroughly cook the potatoes so that they will smash easily. Remove the potatoes from the baking sheet as soon as they are done browning—they will toughen if left too long. A potato masher can also be used to “smash” the potatoes. We prefer to use kosher salt in this recipe. If using table salt, reduce salt to ½ teaspoon.

2 pounds small Red Bliss potatoes (about 18), scrubbed

¼ cup extra-virgin olive oil

1 teaspoon chopped fresh thyme

1 teaspoon kosher salt

⅛ teaspoon pepper

1. Adjust oven racks to top and bottom positions and heat oven to 500 degrees. Arrange potatoes on rimmed baking sheet, pour ¾ cup water into baking sheet, and wrap tightly with aluminum foil. Cook on bottom rack until paring knife or skewer slips in and out of potatoes easily (poke through foil to test), 25 to 30 minutes. Remove foil and cool 10 minutes. If any water remains on baking sheet, blot dry with paper towel.

2. Drizzle 2 tablespoons oil over potatoes and roll to coat. Space potatoes evenly on baking sheet and place second baking sheet on top; press down firmly on baking sheet, flattening potatoes until ⅓ to ½ inch thick. Remove top sheet and sprinkle potatoes evenly with thyme, salt, and pepper. Drizzle evenly with remaining 2 tablespoons oil.

3. Roast potatoes on top rack for 15 minutes. Transfer potatoes to bottom rack and continue to roast until well browned, 20 to 30 minutes longer. Serve immediately.

PER SERVING

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

Sodium 210mg • Total Carbs 24g • Fiber 3g • Total Sugar 2g

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

1. Place second baking sheet on top of partially cooled and oiled potatoes. Press down firmly and evenly on top sheet until potatoes are ⅓ to ½ inch thick.

2. Sprinkle flattened potatoes evenly with fresh thyme, kosher salt, and pepper, then drizzle with more olive oil before final stint in oven.

NOTES FROM THE TEST KITCHEN

Understanding Potato Types

Though potatoes are considered a starchy vegetable and contain a fair amount of carbohydrates, they are also full of potassium, fiber, and other beneficial nutrients (especially if left unpeeled) and can be included in a diabetic diet as part of the starch and grain part of your plate. Different varieties of potatoes have varying textures (determined by starch level), so you can’t just reach for any potato and expect great results. Potatoes fall into three main categories—baking, boiling, and all-purpose—depending on texture.

Baking Potatoes

Dry, floury baking potatoes contain more total starch (20 to 22 percent) than potatoes in other categories, giving them a dry, mealy texture. They are the best choice when baking and frying, and work well when you want to thicken a stew or soup, but not when you want distinct chunks of potatoes. Common varieties: russet, russet Burbank, and Idaho.

All-Purpose Potatoes

These potatoes contain less total starch (18 to 20 percent) than baking potatoes but more than firm boiling potatoes. All-purpose potatoes can be mashed or baked but won’t be as fluffy as baking potatoes. They can also be used in salads and soups but won’t be quite as firm as boiling potatoes. Common varieties: Yukon Gold, Yellow Finn, Purple Peruvian, Kennebec, and Katahdin.

Boiling Potatoes

Boiling potatoes contain a relatively low amount of total starch (16 to 18 percent), which means they have a firm, smooth, and waxy texture. Often they are called “new” potatoes because they are less-mature potatoes harvested in late spring and summer. They are less starchy than “old” potatoes because they haven’t had time to convert their sugar to starch. They also have thinner skins. Firm, waxy potatoes are perfect when you want the potatoes to hold their shape, as with potato salad. They are also a good choice when roasting or boiling. Common varieties: Red Bliss, French fingerling, red creamer, and White Rose.

Greek-Style Garlic-Lemon Potatoes

SERVES 6

WHY THIS RECIPE WORKS In Greece, potato wedges are cooked in plenty of olive oil until browned and crisp and then accented with classic Greek flavors like lemon and oregano. For our version, we chose Yukon Golds, which hold their shape nicely and cook up with pleasantly fluffy interiors, and browned them in a nonstick skillet in olive oil to give them deep flavor and color. We then covered the pan to allow the potatoes to finish cooking through. A combination of juice and zest gave them full lemon flavor, and a modest amount of garlic contributed an aromatic backbone. Letting the lemon, garlic, and oregano cook briefly with the potatoes gave the dish a rounded, cohesive flavor profile. A final sprinkling of parsley added welcome freshness.

3 tablespoons extra-virgin olive oil

3 Yukon Gold potatoes (about 8 ounces each), peeled and cut lengthwise into 8 wedges

1½ tablespoons minced fresh oregano

3 garlic cloves, minced

2 teaspoons grated lemon zest plus 1½ tablespoons juice

Salt and pepper

1½ tablespoons minced fresh parsley

1. Heat 2 tablespoons oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add potatoes cut side down in single layer and cook until golden brown on first side (skillet should sizzle but not smoke), about 6 minutes. Using tongs, flip potatoes onto second cut side and cook until golden brown, about 5 minutes. Reduce heat to medium-low, cover, and cook until potatoes are tender, 8 to 12 minutes.

2. Meanwhile, whisk remaining 1 tablespoon oil, oregano, garlic, lemon zest and juice, ½ teaspoon salt, and ½ teaspoon pepper together in small bowl. When potatoes are tender, gently stir in garlic mixture and cook, uncovered, until fragrant, about 2 minutes. Off heat, gently stir in parsley and season with pepper to taste. Serve.

PER SERVING

Cal 160 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 200mg • Total Carbs 21g • Fiber 2g • Total Sugar 0g

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

Roasted Spiralized Sweet Potatoes with Walnuts and Feta

SERVES 6

WHY THIS RECIPE WORKS This nutritious side dish features spiralized sweet potatoes cut into beautiful ⅛-inch-thick noodles that cook quickly. We found that simply roasting the potatoes in a hot oven, uncovered, for about 12 minutes gave us the result we were after: sweet potatoes that were tender but not mushy, with just a bit of caramelization. To finish the dish, we sprinkled on ¼ cup each of tangy feta and earthy, omega-3-rich walnuts, plus a generous sprinkle of fresh parsley. Sweet potato noodles are quite delicate; be careful when tossing them with the oil and seasonings in step 2, and again when transferring them to the serving platter. If you do not have a spiralizer, you can use a mandoline or V-slicer fitted with a ⅛-inch julienne attachment. Make sure to position the vegetables on the mandoline vertically so that the resulting noodles are as long as possible. We do not recommend cutting vegetable noodles by hand.

2 pounds sweet potatoes, peeled

2 tablespoons extra-virgin olive oil

Salt and pepper

¼ cup walnuts, toasted and chopped coarse

1 ounce feta cheese, crumbled (¼ cup)

2 tablespoons chopped fresh parsley

1. Adjust oven rack to middle position and heat oven to 450 degrees. Using spiralizer, cut sweet potatoes into ⅛-inch-thick noodles, then cut noodles into 12-inch lengths.

2. Toss potato noodles with 1 tablespoon oil, ¼ teaspoon salt, and ⅛ teaspoon pepper and spread on rimmed baking sheet. Roast until potatoes are just tender, 12 to 14 minutes, stirring once halfway through roasting.

3. Season potatoes with pepper to taste and transfer to serving platter. Sprinkle walnuts, feta, and parsley over top, then drizzle with remaining 1 tablespoon oil. Serve.

PER SERVING

Cal 180 • Total Fat 8g • Sat Fat 1.5g • Chol 5mg

Sodium 210mg • Total Carbs 24g • Fiber 4g • Total Sugar 7g

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

Best Baked Sweet Potatoes

SERVES 4

WHY THIS RECIPE WORKS The goal when baking sweet potatoes is entirely different than when baking russets: creamy not fluffy flesh with deeply complex flavor. Sweet potatoes roast differently than russets due to their lower starch level and higher sugar content. We learned that to roast a whole sweet potato to the point where its exterior was nicely tanned and its interior was silky and sweetly caramelized, the potatoes needed to reach 200 degrees and stay there for an hour, long enough for the starches to gelatinize and moisture to evaporate for concentrated flavor. To keep our recipe efficient, we microwaved the potatoes until they hit 200 degrees and then transferred them to a hot oven to linger. Putting them on a wire rack set in a rimmed baking sheet allowed air to circulate around the potatoes and also caught any sugar that oozed from the potatoes as they roasted. Any variety of orange- or red-skinned, orange-fleshed sweet potato can be used in this recipe, but we highly recommend using Garnet (also sold as Diane). Avoid varieties with tan or purple skin, which are starchier and less sweet than those with orange and red skins. We prefer to use sweet potatoes that are smaller, about 8 ounces.

4 (8-ounce) sweet potatoes, unpeeled, each lightly pricked with fork in 3 places

1. Adjust oven rack to middle position and heat oven to 425 degrees. Place wire rack in aluminum foil–lined rimmed baking sheet and spray rack with vegetable oil spray. Place potatoes on large plate and microwave until potatoes yield to gentle pressure and reach internal temperature of 200 degrees, 6 to 9 minutes, flipping potatoes every 3 minutes.

2. Transfer potatoes to prepared rack and bake for 1 hour (exteriors of potatoes will be lightly browned and potatoes will feel very soft when squeezed).

3. Slit each potato lengthwise; using clean dish towel, hold ends and squeeze slightly to push flesh up and out. Transfer potatoes to serving dish. Serve.

PER SERVING

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

Sodium 120mg • Total Carbs 40g • Fiber 7g • Total Sugar 12g

Added Sugar 0g • Protein 3g • Total Carbohydrate Choices 2.5

Roasted Root Vegetables with Lemon-Caper Sauce

SERVES 6

WHY THIS RECIPE WORKS We set out to create a hearty winter side that would elevate humble root vegetables. We chose a combination of Brussels sprouts, red potatoes, and carrots to create a balance of flavors and textures. To ensure that the vegetables would roast evenly, we cut them into equal-size pieces. Arranging the Brussels sprouts in the center of the baking sheet, with the hardier potatoes and carrots around the perimeter, kept the more delicate sprouts from charring in the hot oven. Before roasting, we tossed the vegetables with olive oil, thyme, and rosemary. Whole garlic cloves and halved shallots softened and mellowed in the oven, lending great flavor to the finished dish. Once all of the vegetables were perfectly tender and caramelized, we tossed them with a bright, Mediterranean-inspired dressing of lemon juice, capers, and parsley.

1 pound Brussels sprouts, trimmed and halved

1 pound red potatoes, unpeeled, cut into 1-inch pieces

8 shallots, peeled and halved

4 carrots, peeled and cut into 2-inch lengths, thick ends halved lengthwise

6 garlic cloves, peeled

3 tablespoons extra-virgin olive oil

2 teaspoons minced fresh thyme

1 teaspoon minced fresh rosemary

Salt and pepper

2 tablespoons minced fresh parsley

1½ tablespoons capers, rinsed and minced

1 tablespoon lemon juice, plus extra for seasoning

1. Adjust oven rack to middle position and heat oven to 450 degrees. Toss Brussels sprouts, potatoes, shallots, and carrots with garlic, 1 tablespoon oil, thyme, rosemary, ½ teaspoon salt, and ¼ teaspoon pepper.

2. Spread vegetables into single layer on rimmed baking sheet, arranging Brussels sprouts cut side down in center of sheet. Roast until vegetables are tender and golden brown, 30 to 35 minutes, rotating sheet halfway through roasting.

3. Whisk parsley, capers, lemon juice, and remaining 2 tablespoons oil together in large bowl. Add roasted vegetables and toss to combine. Season with pepper and extra lemon juice to taste. Serve.

PER SERVING

Cal 200 • Total Fat 8g • Sat Fat 1g • Chol 0mg

Sodium 310mg • Total Carbs 31g • Fiber 7g • Total Sugar 8g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 2

NOTES FROM THE TEST KITCHEN

Starchy Versus Non-Starchy Vegetables

Vegetables are important to a diabetic diet—they are high in nutrients, fiber, and water content. Unfortunately, not all vegetables are created equal and for a diabetic diet it is important to distinguish non-starchy vegetables from their starchy counterparts.

Starchy vegetables are considered a carbohydrate food and must be accounted for when planning meals. They are nutrient-rich carb options; just make sure the portion is strictly controlled. The most common starchy vegetables include:

• Potatoes (keep on the skin to maximize the fiber)

• Sweet Potatoes and Yams

• Winter Squash (Acorn and Butternut)

• Beans (Pinto, Navy, Kidney, etc.)

• Peas

• Corn

On the flip side, non-starchy vegetables are low in carbohydrate content, high in fiber, and low in calories. Overall they do not affect blood sugar as much as starchy vegetables and can be eaten more liberally. Non-starchy vegetables are a great way to fill up your plate, balance out your meal, and get an infusion of various nutrients. There is a large variety of non-starchy vegetables with as many ways to cook them. Non-starchy vegetables include:

• Artichokes

• Asparagus

• Beets

• Broccoli

• Brussels Sprouts

• Cabbage

• Carrots

• Cauliflower

• Celery

• Cucumbers

• Eggplant

• Green Beans and Wax Beans

• Jícama

• Leafy Greens (Spinach, Kale, Chard, Collard Greens, etc.)

• Leeks

• Mushrooms

• Onions and Scallions

• Peapods

• Peppers

• Radishes

• Salad Greens (Romaine, Mixed Greens, Arugula)

• Tomatoes

• Turnips

Sautéed Spinach with Yogurt and Dukkah

SERVES 4

WHY THIS RECIPE WORKS This stellar recipe pairs earthy spinach with a lemony yogurt sauce. To make a successful side dish using this pair of ingredients, we started with the spinach. We found that we greatly preferred the hearty flavor and texture of curly-leaf spinach to baby spinach, which wilted down into mush. We cooked the spinach in extra-virgin olive oil and, once it was cooked, used tongs to squeeze out the excess moisture. Lightly toasted minced garlic, cooked after the spinach in the same pan, added a sweet nuttiness. We emphasized the yogurt’s tanginess with lemon zest and juice and drizzled it over our garlicky spinach, but tasters thought the dish seemed incomplete. To elevate the flavor and give it some textural contrast, we sprinkled on some dukkah, an Egyptian blend of ground chickpeas, nuts, and spices. Two pounds of flat-leaf spinach (about three bunches) can be substituted for the curly-leaf spinach. When shopping for dukkah, look for a blend that doesn’t include salt.

½ cup plain low-fat yogurt

1½ teaspoons grated lemon zest plus 1 teaspoon juice

3 tablespoons extra-virgin olive oil

20 ounces curly-leaf spinach, stemmed

2 garlic cloves, minced

Salt and pepper

¼ cup dukkah

1. Combine yogurt and lemon zest and juice in bowl; set aside for serving. Heat 1 tablespoon oil in Dutch oven over high heat until shimmering. Add spinach, 1 handful at a time, stirring and tossing each handful to wilt slightly before adding more. Cook spinach, stirring constantly, until uniformly wilted, about 1 minute. Transfer spinach to colander and squeeze between tongs to release excess liquid.

2. Wipe pot dry with paper towels. Add remaining 2 tablespoons oil and garlic to now-empty pot and cook over medium heat until fragrant, about 30 seconds. Add spinach and ⅛ teaspoon salt and toss to coat, gently separating leaves to evenly coat with garlic oil. Off heat, season with pepper to taste. Transfer spinach to serving platter, drizzle with yogurt sauce, and sprinkle with dukkah. Serve.

PER SERVING

Cal 180 • Total Fat 13g • Sat Fat 2g • Chol 0mg

Sodium 320mg • Total Carbs 10g • Fiber 4g • Total Sugar 2g

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

Sautéed Swiss Chard with Garlic

SERVES 6

WHY THIS RECIPE WORKS The key to sautéing hearty chard is to get the stems to finish cooking at the same time as the leaves. Unlike spinach’s quick-cooking stems and kale’s inedibly tough ribs, Swiss chard stems fall somewhere in the middle. To encourage the stems to cook efficiently and evenly, we sliced them thin on the bias and gave them a head start by sautéing them with garlic over relatively high heat, creating a crisp-tender texture and complex, lightly caramelized flavor. We introduced the tender leaves later and in two stages, allowing the first batch to begin wilting before adding the rest. Served with a squeeze of lemon, the result was a bright, nuanced side of greens with a range of appealing textures in every bite. You can use any variety of Swiss chard for this recipe.

2 tablespoons extra-virgin olive oil

3 garlic cloves, sliced thin

1½ pounds Swiss chard, stems sliced ¼ inch thick on bias, leaves sliced into ½-inch-wide strips

2 teaspoons lemon juice

Pepper

1. Heat oil in 12-inch nonstick skillet over medium-high heat until just shimmering. Add garlic and cook, stirring constantly, until lightly browned, 30 to 60 seconds. Add chard stems and cook, stirring occasionally, until spotty brown and crisp-tender, about 6 minutes.

2. Add two-thirds of chard leaves and cook, tossing with tongs, until just starting to wilt, 30 to 60 seconds. Add remaining chard leaves and continue to cook, stirring frequently, until leaves are tender, about 3 minutes. Off heat, stir in lemon juice and season with pepper to taste. Serve.

PER SERVING

Cal 60 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 220mg • Total Carbs 5g • Fiber 2g • Total Sugar 1g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

Squash and Tomato Tian

SERVES 6

WHY THIS RECIPE WORKS Hailing from Provence and named for the region’s popular terra-cotta dishes, a tian is a layered casserole of summer vegetables perfumed with olive oil and thyme and crusted with Gruyère cheese. The trick to a great tian is figuring out how to ensure perfectly cooked vegetables; mushy or undercooked vegetables will not do. We started with a layer of caramelized onions, which we cooked with minced garlic to achieve full aromatic flavor. Similar-sized slices of zucchini and summer squash—and plum tomatoes, which have a similar diameter to squash—made up the rest of the vegetables. Cutting them all on a mandoline gave us perfect slices in seconds. Alternating the vegetables and keeping them fairly tightly shingled gave us the look we wanted and kept the whole dish sliceable. As for cooking the tian, we found that covering the baking dish with foil trapped the heat and partially steamed the vegetables, allowing them to keep their moisture. After they’d steamed for 30 minutes, we sprinkled cheese over the top and returned the dish to the oven for the second phase of cooking. We like a mix of yellow summer squash and zucchini, but you can use just one or the other. Try to buy vegetables that are the same size, roughly 2 inches in diameter. Slicing the vegetables ⅛ inch thick is crucial for the success of this dish; use a mandoline, V-slicer, or food processor fitted with a ⅛-inch-thick slicing blade.

2 tablespoons extra-virgin olive oil

4 onions, halved and sliced thin

Salt and pepper

2 garlic cloves, minced

1 zucchini, trimmed and sliced ⅛ inch thick

1 yellow squash, trimmed and sliced ⅛ inch thick

1 pound plum tomatoes, cored and sliced ⅛ inch thick

1 teaspoon minced fresh thyme

2 ounces Gruyère cheese, shredded (½ cup)

1. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add onions and ¼ teaspoon salt and cook, stirring often, until softened, about 5 minutes. Reduce heat to medium-low and continue to cook, stirring frequently, until onions are golden and caramelized, about 30 minutes. Stir in garlic and cook until fragrant, about 30 seconds, then remove from heat.

2. Lightly spray 13 by 9-inch baking dish with vegetable oil spray. Adjust oven rack to middle position and heat oven to 375 degrees. Spread onion mixture in prepared dish. Alternately shingle zucchini, yellow squash, and tomatoes on top of onions.

3. Brush tops of vegetables with remaining 1 tablespoon oil. Sprinkle with thyme and season with pepper to taste. Cover dish tightly with foil and bake until vegetables are almost tender, about 30 minutes.

4. Remove foil, sprinkle with Gruyère, and continue to bake until bubbling around edges and lightly browned on top, 20 to 30 minutes. Let rest for 10 minutes before serving.

PER SERVING

Cal 140 • Total Fat 8g • Sat Fat 2.5g • Chol 10mg

Sodium 170mg • Total Carbs 12g • Fiber 3g • Total Sugar 7g

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

VARIATIONS

Zucchini, Tomato, and Potato Tian

Substitute 1 pound russet potatoes, peeled and sliced ⅛ inch thick, for yellow squash.

PER SERVING

Cal 190 • Total Fat 8g • Sat Fat 2.5g • Chol 10mg

Sodium 180mg • Total Carbs 25g • Fiber 3g • Total Sugar 6g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 1.5

Squash, Tomato, and Eggplant Tian

We like to use thin, Japanese eggplant here because its narrow diameter matches that of other vegetables in dish. Large globe eggplant cannot be substituted.

Substitute 8 ounces Japanese eggplant, trimmed and sliced ⅛ inch thick, for zucchini.

PER SERVING

Cal 140 • Total Fat 8g • Sat Fat 2.5g • Chol 10mg

Sodium 170mg • Total Carbs 13g • Fiber 4g • Total Sugar 7g

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

Alternately shingle the vegetables—zucchini, yellow squash, and tomatoes—tightly on top of the onions in tidy, attractive rows.

Spaghetti Squash with Garlic and Parmesan

SERVES 6

WHY THIS RECIPE WORKS The delicate flavor and creamy flesh of spaghetti squash make it a great addition to any meal, but many recipes bury the squash underneath too many competing flavors. We kept our recipe simple so the delicate and earthy flavor of the squash would shine through. Brushing the squash halves with oil, seasoning them with salt and pepper, and roasting them cut side down brought out the sweetness of the flesh. Once the squash was cooked, shredding it was as simple as holding the halves over a bowl and scraping them with a fork. After draining the excess liquid, we dressed the squash with Parmesan, fresh basil, lemon juice, and garlic for an easy, flavorful side dish that tasted like summer. Choose a firm squash with an even, pale-yellow color. Avoid greenish-tinged squashes, which are immature, and those that yield to gentle pressure, which are old.

1 spaghetti squash (2½ pounds), halved lengthwise and seeded

2 tablespoons extra-virgin olive oil

Salt and pepper

¼ cup grated Parmesan cheese

1 tablespoon chopped fresh basil

1 teaspoon lemon juice

1 garlic clove, minced

1. Adjust oven rack to middle position and heat oven to 450 degrees. Brush cut sides of squash with 1 tablespoon oil and sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Lay squash cut side down in 13 by 9-inch baking dish. Roast squash until just tender and tip of paring knife can be slipped into flesh with slight resistance, 25 to 30 minutes.

2. Flip squash over and let cool slightly. Holding squash with clean dish towel over large bowl, use fork to scrape squash flesh from skin while shredding it into fine pieces.

3. Drain excess liquid from bowl, then gently stir Parmesan, basil, lemon juice, garlic, and remaining 1 tablespoon oil into squash. Season with pepper to taste and serve.

PER SERVING

Cal 100 • Total Fat 6g • Sat Fat 1g • Chol 0mg

Sodium 260mg • Total Carbs 10g • Fiber 2g • Total Sugar 4g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

Holding roasted squash half with clean dish towel over large bowl, use fork to scrape squash flesh from skin, shredding flesh into fine pieces.

NOTES FROM THE TEST KITCHEN

All About Squash

Generally, squash is divided into two categories: winter squash and summer squash. Zucchini and yellow squash are the most common varieties of summer squash. They both have thin, edible skins and a high moisture content, so they cook quickly whether steamed, baked, or sautéed. Winter squashes have hard, thick peels and firm flesh that requires longer cooking to turn tender. The flesh can vary from deep yellow to orange in color.

Buying Winter Squash

Whether acorn, butternut, delicata, or another variety, winter squash should feel hard; soft spots are an indication that the squash has been mishandled. Squash should also feel heavy for its size, a sign that the flesh is moist and ripe. Most supermarkets sell butternut squash that has been completely or partially prepped. Whole squash you peel yourself has the best flavor and texture, but if you are looking to save a few minutes of prep, we have found that the peeled and halved squash is fine. We don’t like the butternut squash sold in chunks; while it’s a timesaver, the flavor is wan and the texture stringy.

Buying Zucchini and Yellow Summer Squash

Choose zucchini and summer squash that are firm and without soft spots. Smaller squashes are more flavorful and less watery than larger specimens; they also have fewer seeds. Look for zucchini and summer squash no heavier than 8 ounces, and preferably just 6 ounces.

Storing Squash

You can store winter squash in a cool, well-ventilated spot for several weeks. Zucchini and summer squash are more perishable; store them in the refrigerator in a partially sealed zipper-lock bag for up to five days.

Roasted Winter Squash with Tahini and Feta

SERVES 6

WHY THIS RECIPE WORKS We wanted a savory recipe for roasted butternut squash that was simple but beyond the ordinary. We peeled the squash to remove not only the tough outer skin but also the rugged fibrous layer of white flesh just beneath, ensuring supremely tender squash. To encourage the squash slices to caramelize, we used a hot 425-degree oven, placed the squash on the lowest oven rack, and increased the baking time to evaporate moisture. Finally, we selected a mix of Greek-inspired toppings that added healthy crunch, creaminess, and fresh flavor: pistachios, feta, mint, and tahini spiked with lemon juice. This dish can be served warm or at room temperature. For the best texture, be sure to peel the squash thoroughly to remove all of the fibrous flesh just below the skin.

3 pounds butternut squash

3 tablespoons extra-virgin olive oil

Salt and pepper

1 tablespoon tahini

1½ teaspoons lemon juice

1 ounce feta cheese, crumbled (¼ cup)

¼ cup shelled pistachios, toasted and chopped fine

2 tablespoons chopped fresh mint

1. Adjust oven rack to lowest position and heat oven to 425 degrees. Using sharp vegetable peeler or chef’s knife, remove squash skin and fibrous threads just below skin (squash should be completely orange with no white flesh). Halve squash lengthwise and scrape out seeds. Place squash cut side down on cutting board and slice crosswise into ½-inch-thick pieces.

2. Toss squash with 2 tablespoons oil, ½ teaspoon salt, and ½ teaspoon pepper and arrange in rimmed baking sheet in single layer. Roast squash until sides touching sheet toward back of oven are well browned, 25 to 30 minutes. Rotate sheet and continue to roast until sides touching sheet toward back of oven are well browned, 6 to 10 minutes.

3. Use metal spatula to flip each piece and continue to roast until squash is very tender and sides touching sheet are browned, 10 to 15 minutes.

4. Transfer squash to serving platter. Whisk tahini, lemon juice, remaining 1 tablespoon oil, and pinch salt together in bowl. Drizzle squash with tahini dressing and sprinkle with feta, pistachios, and mint. Serve.

PER SERVING

Cal 210 • Total Fat 12g • Sat Fat 2g • Chol 5mg

Sodium 250mg • Total Carbs 25g • Fiber 5g • Total Sugar 5g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1.5

1. Using sharp vegetable peeler or chef’s knife, remove squash skin and fibrous threads just below skin.

2. Carefully drive tip of chef’s knife into center of peeled squash. Place folded dish towel on top of squash, over tip of knife.

3. Drive rest of knife down through end of squash. Turn squash around and repeat from opposite side to cut squash in half.

4. Scrape out seeds using spoon, then place squash flat side down on cutting board and slice into ½-inch-thick pieces.

Sautéed Zucchini Ribbons

SERVES 6

WHY THIS RECIPE WORKS Quick-cooking and delicately flavored, yellow summer squash and zucchini are ubiquitous in farmers’ markets so it’s good to have a variety of ways to use them. To create a fresh, simple recipe, we started with very thinly sliced squash, using a peeler to make even “ribbons” and discarding the waterlogged seeds. The ultrathin ribbons browned and cooked so quickly that they didn’t have time to break down and release their liquid, eliminating the need to salt them before cooking. The cooked squash needed little embellishment; a quick, tangy vinaigrette of extra-virgin olive oil, garlic, and lemon and a sprinkle of fresh parsley rounded out the flavors. We like a mix of yellow summer squash and zucchini, but you can use just one or the other. The thickness of the squash ribbons may vary depending on the peeler used; we developed this recipe with our winning Kuhn Rikon Original Swiss Peeler, which produces ribbons that are 1/32 inch thick. Steeping the minced garlic in lemon juice mellows the garlic’s bite; do not skip this step. To avoid overcooking the squash, start checking for doneness at the lower end of the cooking time.

1 small garlic clove, minced

1 teaspoon grated lemon zest plus 1 tablespoon juice

4 (6- to 8-ounce) zucchini and/or yellow summer squash, trimmed

2 tablespoons plus 1 teaspoon extra-virgin olive oil

Salt and pepper

1½ tablespoons chopped fresh parsley

1. Combine garlic and lemon juice in large bowl and set aside for at least 10 minutes. Using vegetable peeler, shave off 3 ribbons from 1 side of summer squash, then turn squash 90 degrees and shave off 3 more ribbons. Continue to turn and shave ribbons until you reach seeds; discard core. Repeat with remaining squash.

2. Whisk 2 tablespoons oil, ¼ teaspoon salt, ⅛ teaspoon pepper, and lemon zest into garlic–lemon juice mixture.

3. Heat remaining 1 teaspoon oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add squash and cook, tossing occasionally with tongs, until squash has softened and is translucent, 3 to 4 minutes. Transfer squash to bowl with dressing, add parsley, and gently toss to coat. Season with pepper to taste. Serve.

PER SERVING

Cal 70 • Total Fat 6g • Sat Fat 1g • Chol 0mg

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

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

VARIATION

Sautéed Zucchini Ribbons with Mint and Pistachios

Substitute 1½ teaspoons cider vinegar for lemon juice and omit zest. Substitute ⅓ cup chopped fresh mint for parsley and sprinkle squash with 2 tablespoons toasted and chopped pistachios before serving.

PER SERVING

Cal 90 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 105mg • Total Carbs 5g • Fiber 2g • Total Sugar 3g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices <0.5

Grilled Zucchini and Red Onion with Lemon-Basil Dressing

SERVES 4

WHY THIS RECIPE WORKS Perfectly tender grilled zucchini makes a great pairing for just about any grilled fish or meat. To double up on flavor, we wanted to combine zucchini with another vegetable. Mindful of their complementary cooking times, we paired our mild-flavored zucchini with sweet red onion. We cooked the onion slices on skewers to make sure they wouldn’t fall apart. For a bright finish, we whisked up a quick lemon dressing to flavor the vegetables after they came off the grill, then topped them with fresh basil. After about 5 minutes, faint grill marks should begin to appear on the undersides of the vegetables; if necessary, adjust their position on the grill or adjust the heat level. The vegetables can be served hot, warm, or at room temperature. You will need two 12-inch metal skewers for this recipe.

1 large red onion, peeled and sliced into ½-inch-thick rounds

1 pound zucchini, sliced lengthwise into ¾-inch-thick planks

¼ cup extra-virgin olive oil

Salt and pepper

1 teaspoon grated lemon zest plus 1 tablespoon juice

1 small garlic clove, minced

¼ teaspoon Dijon mustard

1 tablespoon chopped fresh basil

1. Thread onion rounds from side to side onto two 12-inch metal skewers. Brush onion and zucchini with 2 tablespoons oil, sprinkle with ⅛ teaspoon salt, and season with pepper. Whisk remaining 2 tablespoons oil, lemon zest and juice, garlic, mustard, and ¼ teaspoon salt together in bowl; set aside for serving.

2a. FOR A CHARCOAL GRILL Open bottom vent completely. Light large chimney starter half filled with charcoal briquettes (3 quarts). When top coals are partially covered with ash, pour evenly over grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes.

2b. FOR A GAS GRILL Turn all burners to high, cover, and heat grill until hot, about 15 minutes. Turn all burners to medium.

3. Clean and oil cooking grate. Place vegetables cut side down on grill. Cook (covered if using gas), turning as needed, until tender and caramelized, 18 to 22 minutes; transfer vegetables to serving platter as they finish cooking. Remove skewers from onion and discard any charred outer rings. Whisk dressing to recombine, then drizzle over vegetables. Sprinkle with basil and serve.

PER SERVING

Cal 160 • Total Fat 14g • Sat Fat 2g • Chol 0mg

Sodium 240mg • Total Carbs 7g • Fiber 2g • Total Sugar 4g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5