Lunch Fare

For too many of us, the midday meal is, sadly, a boring afterthought. But lunch can be one of the more exciting meals of the day if you break out of your routine.

When I’m in a new city, one of my favorite things to do is seek out the local food-truck scene. Food trucks have exploded in popularity over the past couple of years, and I think they’ve given the classic American lunch a much-needed twist. Even in small cities, you can find an expert rendition of the light but satisfying Vietnamese bánh mì sandwich or a super-fresh grilled fish taco that takes you to a beach in Southern California. There’s a lot to be said for leaving the office to experience the lunch trip of a lifetime with your tastebuds. The recipes here—some old-school lunch counter favorites mixed with more contemporary options—reflect the American mixing bowl of flavors and cultures.

REUBEN SANDWICH

HANDS-ON TIME: 15 MINUTES TOTAL TIME: 18 MINUTES

Some people assume the Reuben was created by the owner of Reuben’s Restaurant, a celebrity hot spot in New York City where the sandwich was popular. But the truth is that it was invented by Reuben Kulakofsky in Omaha, Nebraska, as a late-night snack for poker-playing friends.

Dressing:

1/4 cup canola mayonnaise

1 tablespoon chili sauce

2 teaspoons finely minced dill pickle

1 teaspoon Worcestershire sauce

1/2 teaspoon grated onion

Sandwiches:

8 (3/4-ounce) slices rye bread

3 ounces Swiss cheese, shaved (about 3/4 cup)

4 ounces lower-sodium corned beef, thinly sliced

1 cup organic sauerkraut, drained well

1. Preheat broiler.

2. To prepare dressing, combine first 5 ingredients in a small bowl, stirring well.

3. To prepare sandwiches, place bread slices in a single layer on a heavy baking sheet. Broil bread 1 1/2 minutes or until toasted. Turn bread over; broil 1 minute or until lightly toasted. Remove 4 slices. Divide cheese evenly among remaining 4 slices, sprinkling it over lightly toasted sides. Broil 1 minute or until cheese melts. Spread about 1 1/2 tablespoons dressing over the cheese-coated side of each bread slice; top each serving with 1 ounce corned beef, 1/4 cup sauerkraut, and remaining bread slices. Serve immediately. Serves 4 (serving size: 1 sandwich)

CALORIES 280; FAT 12.9g (sat. 4.3g, mono 4.9g, poly 1.9g); PROTEIN 13.8g; CARB 26g; FIBER 2g; CHOL 35mg; IRON 0.1mg; SODIUM 804mg; CALC 170mg

PHILLY CHEESESTEAK

HANDS-ON TIME: 30 MINUTES TOTAL TIME: 30 MINUTES

It’s meaty, gooey, and delightfully messy—but eating it shouldn’t make you tip the scale in the wrong direction. I keep my Philly in check by using equal parts portobello mushrooms and steak.

1 (12-ounce) flank steak, trimmed

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

2 teaspoons extra-virgin olive oil, divided

1 cup thinly sliced onion

2 (5-inch) portobello mushroom caps, sliced

1 1/2 cups thinly sliced green bell pepper

2 teaspoons minced garlic

1/2 teaspoon Worcestershire sauce

1/2 teaspoon lower-sodium soy sauce

2 teaspoons all-purpose flour

1/2 cup 1% low-fat milk

1 ounce provolone cheese (about 1/4 cup), torn into small pieces

2 tablespoons grated fresh Parmigiano-Reggiano cheese

1/4 teaspoon dry mustard

4 (3-ounce) hoagie rolls, toasted

1. Cut beef into thin slices; sprinkle with salt and pepper.

2. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add beef to pan; sauté 2 minutes or until beef loses its pink color, stirring constantly. Remove beef from pan. Add 1 teaspoon oil to pan. Add onion; sauté 3 minutes. Add mushrooms, bell pepper, and garlic; sauté 6 minutes. Return beef to pan; sauté 1 minute or until thoroughly heated and vegetables are tender. Remove from heat. Stir in Worcestershire and soy sauce; keep warm.

3. Place flour in a small saucepan; gradually add milk, stirring with a whisk until blended. Bring to a simmer over medium heat; cook 1 minute or until slightly thick. Remove from heat. Add cheeses and mustard, stirring until smooth. Keep warm (mixture will thicken as it cools).

4. Hollow out top and bottom halves of hoagie rolls, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Divide beef mixture evenly among bottom halves of hoagie rolls. Drizzle sauce evenly over beef mixture; replace top halves. Serves 4 (serving size: 1 sandwich)

CALORIES 397; FAT 13.8g (sat 4.6g, mono 6.7g, poly 1.6g); PROTEIN 32.8g; CARB 54g; FIBER 4.8g; CHOL 61mg; IRON 4.2mg; SODIUM 773mg; CALC 258mg

Initially, Pat’s was a modest hot dog stand near the Italian market in South Philly. One day while working at the stand, Pat made himself a lunch of thinly sliced rib-eye steak, placed in an Italian roll, and dressed with some cooked onions. When a cabbie stopped in for a bite and smelled the aroma of hot beef on the griddle, he requested the same lunch that the counter guys were having. “Forget ‘bout those hot dogs!” he said. “You guys should be making these.” Just like that, the Philly steak was born.

These days, Pat’s is a Philadelphia institution and, for some, ranks right up there with the Liberty Bell on Philly’s list of go-to tourist destinations. It still occupies the same central location in the city’s oldest Italian neighborhood, almost like a town square, and repeat patrons joke that “all roads lead to Pat’s.” Locals and out-of-towners alike gather on Pat’s outdoor patio on warm days to talk and munch on the meaty, cheese-drenched sandwiches now known as “Philly Originals.”

GYROS

HANDS-ON TIME: 28 MINUTES TOTAL TIME: 35 MINUTES

Widely served in Greek communities across America in the 1970s, gyros have since become a beloved grab-and-go lunch. This homemade variation starts with a loaf of ground lamb and beef. The meat is broiled, thinly sliced, and then tucked into pitas with a lightened-up yogurt sauce.

Lamb Loaves:

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon dried oregano

2 teaspoons fresh lemon juice

1/4 teaspoon salt

3 garlic cloves, minced

6 ounces ground lamb

6 ounces ground sirloin

Cooking spray

1/8 teaspoon ground red pepper

Sauce:

1 cup peeled shredded cucumber

1/4 cup vertically sliced red onion

1 tablespoon chopped fresh mint

1/2 teaspoon garlic powder

1/2 teaspoon fresh lemon juice

1/8 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 (8-ounce) carton plain fat-free yogurt

Remaining Ingredient:

4 pocketless pitas

1. Preheat broiler.

2. To prepare loaves, combine first 8 ingredients (through ground sirloin), stirring well. Divide mixture in half, forming each half into a 6 x 3–inch loaf. Place each loaf on a broiler pan coated with cooking spray; broil 7 minutes on each side or until done.

3. Sprinkle loaves with red pepper. Cut each loaf crosswise into 1/8-inch slices.

4. To prepare sauce, place cucumber and onion onto several layers of heavy-duty paper towels. Cover with additional paper towels; let stand 5 minutes.

5. Combine cucumber mixture, mint, and next 5 ingredients (through yogurt), stirring well. Divide meat slices evenly among pitas; top each serving with about 1/4 cup sauce. Serves 4 (serving size: 1 gyro)

CALORIES 379; FAT 11.3g (sat. 4.4g, mono 4.5g, poly 1.1g); PROTEIN 27.5g; CARB 42.2g; FIBER 2.1g; CHOL 65mg; IRON 3.4mg; SODIUM 597mg; CALC 155mg

I grew up on Long Island, where the locals aren’t exactly celebrated for their elocution—sorry, guys. So I suppose it’s no wonder that when I used to order gyros from my favorite Greek restaurant, I asked for the sandwiches with a hard “j” as in “jelly.” It wasn’t until years later that I discovered I’d been mispronouncing the name. It’s pronounced “YEER-oh,” the “g” pronounced like a soft “y.” If you love this sandwich as much as I do, give it the respect it deserves and call it by the right name. Unless, of course, you’re on Long Island. They’ll have no idea what you’re talking about.

KENTUCKY HOT BROWN

HANDS-ON TIME: 11 MINUTES TOTAL TIME: 11 MINUTES

Hailing from The Brown Hotel in Louisville, this dish was created during the roaring ’20s as a wee-hours-of-the-morning, post-dancing snack. In this lightened version, I’ve kept the bacon, thick toast, and cheese sauce, which will surely put a smile on your face, any time of the day or night.

Sauce:

1 tablespoon butter

1 tablespoon all-purpose flour

1 cup fat-free milk

1/4 teaspoon freshly ground black pepper

1/8 teaspoon salt

1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese

Sandwiches:

3 ounces sliced oven-roasted turkey breast, warmed

2 (1 1/2-ounce) slices white bread, toasted

1/4 teaspoon paprika

2 bacon slices, cooked and drained

2 tablespoons chopped fresh parsley

1 plum tomato, cut into 4 wedges

1. To prepare sauce, melt butter in a medium saucepan. Add flour, stirring well with a whisk. Gradually add milk, pepper, and salt, stirring constantly with a whisk until blended. Place over medium heat; cook until thick (about 5 minutes), stirring constantly. Remove from heat; stir in cheese.

2. To prepare sandwiches, layer turkey slices evenly on toast slices; pour sauce evenly over turkey, and sprinkle evenly with paprika. Top with bacon, and sprinkle with parsley. Serve warm with tomato wedges. Serves 2 (serving size: 1 open-faced sandwich)

CALORIES 331; FAT 12g (sat 6.5g, mono 3.2g, poly 2.2g); PROTEIN 24g; CARB 31g; FIBER 1.6g; CHOL 48mg; IRON 2.2mg; SODIUM 868mg; CALC 409mg

GRINDER

HANDS-ON TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

The grinder is a specialty served at the Iowa State Fair, home to some of the nation’s richest and most waist-expanding treats. Still a hefty meal-in-one, my rendition takes a lighter approach. I cut the size in half (always a good place to start) and substitute fresh mushrooms for some of the fatty meat.

1/2 pound cremini mushrooms, trimmed

1 teaspoon canola oil

1/2 pound ground sirloin

1/2 pound 50%-less-fat breakfast sausage

1 cup chopped red onion

1/4 teaspoon crushed red pepper flakes (optional)

2 cloves garlic, minced

1 1/2 cups lower-sodium pasta sauce

2 top-split white-wheat hot dog buns

4 ounces reduced-fat mozzarella cheese, shredded (about 1 cup)

1. Place mushrooms in a food processor, and pulse until finely ground. Reserve.

2. Heat canola oil in a medium nonstick skillet over medium-high heat. Add sirloin and sausage. Cook until golden brown, breaking up meat with a spoon, about 5 minutes; remove with a slotted spoon and reserve. Add onion to pan and reduce heat to medium-low; cook until soft, about 4 minutes.

3. Preheat broiler.

4. Add mushrooms and red pepper, if desired, to the pan, and mix well. Cook until mushrooms are darker in color, about 5 minutes. Add garlic, and cook 30 seconds until fragrant. Add pasta sauce; stir to blend. Return cooked sirloin mixture to pan; bring sauce to a simmer and cook 2 minutes.

5. Divide mixture among buns and top with mozzarella cheese. Broil in oven or toaster oven until cheese melts. Serve warm. Serves 4 (serving size: 1 sandwich)

CALORIES 322; FAT 17.4g (sat 6g, mono 4.1g, poly 6.5g); PROTEIN 23.6g; CARB 22.7g; FIBER 3.8g; CHOL 57mg; IRON 3.7mg; SODIUM 740mg; CALC 567mg

BÁNH MÌ

HANDS-ON TIME: 20 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES

Although the bánh mì may have originated in the markets of Saigon, in bigger cities in the U.S. it is now as much of an American lunchtime staple as the burrito or panini. There are as many variations of the bánh mì as there are cooks who make it. My version combines pork, cucumber, and a pickled slaw of radish, carrot, and onion.

Pickles:

1/2 cup rice vinegar

1/3 cup granulated sugar

1/3 cup water

2 teaspoons sambal oelek

1/2 cup shredded carrot

1/3 cup matchstick-cut radishes

1/3 cup thinly sliced red onion

Sandwiches:

6 (2-ounce) boneless pork breakfast cutlets

1/4 teaspoon kosher salt

Cooking spray

1 (12-ounce) French bread baguette (16 inches long)

1/4 cup light mayonnaise

1 teaspoon sambal oelek

1/4 cup thinly sliced peeled cucumber

1/2 cup cilantro leaves

1. To prepare pickles, combine first 4 ingredients (through sambal oelek) in a small saucepan. Bring to a boil, stirring until sugar dissolves. Remove from heat. Add carrot, radishes, and onion. Let stand, uncovered, at room temperature 1 hour.

2. Preheat broiler.

3. Place pork between 2 sheets of plastic wrap; pound to 1/8-inch thickness using a meat mallet or small heavy skillet. Sprinkle pork evenly with salt, and place on a broiler pan coated with cooking spray. Broil 5 minutes. Remove from pan.

4. Cut bread in half lengthwise. Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Place bread halves, cut sides up, on a baking sheet. Broil 1 minute or until toasted.

5. Combine mayonnaise and 1 teaspoon sambal oelek in a small bowl. Spread mayonnaise mixture on cut side of bread top. Layer pickled vegetables, pork slices, cucumber, and cilantro evenly on bread bottom. Cover with bread top. Cut sandwich into 4 equal portions. Serves 4 (serving size: 1 sandwich)

CALORIES 416; FAT 11.6g (sat 2.6g, mono 4.4g, poly 4.1g); PROTEIN 22g; CARB 55.5g; FIBER 3.3g; CHOL 55mg; IRON 2.5mg; SODIUM 691mg; CALC 76mg

That’s one crazy-looking sandwich, right? Tiny bread and a piece of breaded pork the size of a dinner plate—that’s how they do it in the Midwest. I’ve visited dozens of food festivals and state fairs across America and sampled lots of fair food along the way. There’s a striking similarity in the culinary offerings from one state to the next and I’ve certainly had my share of chili dogs, corn dogs, corn cobs, turkey drumsticks, barbecued ribs, and fried chicken. But go to a fair in Iowa, any fair, and you’ll try something you won’t find outside the Midwest; the pork tenderloin sandwich is an Iowan’s go-to, hands-down fair food favorite.

Nowhere in America is pork more exalted than in Iowa (one in three hogs raised in the States is from Iowa), and it can often seem as if much of it is served at the Iowa State Fair, which attracts over 1 million visitors each summer. Although Midwestern fair concessioners flirt with other pork preparations (such as pork chops, pork bellies, bacon, and sausages), breaded pieces of pork loin are the star ingredient in the immensely oversized sandwiches sold at fairs and carnivals across the region. To make a pork tenderloin sandwich, vendors cut a generous chunk of pork loin (the sandwich’s name is a bit of a misnomer) into slices, pound it until it’s the size of your head, bread it, fry it, and put it inside a hamburger bun. The meal is not complete until it’s doctored up with gobs of ranch dressing, mustard, ketchup, pickles, and onions.

PORK TENDERLOIN SANDWICH

HANDS-ON TIME: 25 MINUTES TOTAL TIME: 25 MINUTES

My version is about half the size of the original, because it uses a pork tenderloin rather than the larger cut of pork loin. It is pan-fried instead of deep-fried, but offers the same whole-hearted flavor that has made this sandwich an Iowan classic.

1.1 ounces all-purpose flour (about 1/4 cup)

1 tablespoon water

1 large egg

3/4 cup panko (Japanese breadcrumbs)

1 tablespoon dried parsley

1 (1-pound) pork tenderloin, trimmed

1/4 teaspoon kosher salt

1/4 cup canola oil, divided

4 romaine lettuce leaves

4 (1.25-ounce) slider buns, toasted

8 dill pickle slices

Ranch dressing, mustard, ketchup, chopped onions (optional)

1. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a shallow bowl. Combine 1 tablespoon water and egg in a second shallow bowl, stirring with a whisk. Combine breadcrumbs and parsley in a third shallow bowl.

2. Cut pork crosswise into 4 pieces. Place pieces between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle both sides of pork evenly with salt.

3. Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons oil to pan; swirl to coat. Dredge half of pork in flour; dip in egg mixture, and dredge in breadcrumb mixture. Cook pork in hot oil 3 minutes on each side or until tender. Repeat procedure with remaining oil and pork.

4. Place 1 lettuce leaf on each bun bottom. Top each with 1 piece of pork and 2 pickle slices; add ranch dressing, mustard, ketchup, or chopped onions, if desired. Cover with bun top. Serves 4 (serving size: 1 sandwich)

CALORIES 390; FAT 12.8g (sat 1.7g, mono 5.8g, poly 3.7g); PROTEIN 31.9g; CARB 36.1g; FIBER 2g; CHOL 120mg; IRON 2.6mg; SODIUM 474mg; CALC 67mg

CHIMICHURRI FISH TACOS

HANDS-ON TIME: 25 MINUTES TOTAL TIME: 2 HOURS 25 MINUTES

In Southern California, fish tacos often feature fillets that are grilled and then flaked into pieces, rather than breaded and fried as in other regional preparations. I prefer grilling—it saves about half the calories and delivers a fresher fish flavor. If wild-caught Alaskan halibut is not available, substitute striped bass or U.S. line-caught cod.

2 cups fresh flat-leaf parsley leaves

2 tablespoons oregano leaves

3/4 teaspoon ground cumin

1/4 teaspoon ground red pepper

5 garlic cloves, crushed

1/3 cup extra-virgin olive oil

5 (6-ounce) halibut fillets

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Cooking spray

12 (6-inch) corn tortillas

1 1/2 cups shredded lettuce

1/2 cup thinly sliced red onion

1. Place first 5 ingredients in a food processor; process until finely chopped. Slowly pour oil through food chute; process until smooth. Place fish in a shallow dish; rub mixture over fish. Cover and chill 2 hours.

2. Preheat grill to high heat.

3. Sprinkle fish with salt and black pepper. Place fish on grill rack coated with cooking spray, and grill 3 to 4 minutes on each side or until fish flakes easily when tested with a fork. Remove from grill. Break fish into chunks. Heat tortillas according to package directions. Divide fish evenly among tortillas. Top evenly with lettuce and onion. Serves 6 (serving size: 2 tacos)

CALORIES 396; FAT 16.7g (sat 2.2g, mono 10.9g, poly 2.9g); PROTEIN 29.2g; CARB 30.6g; FIBER 2.9g; CHOL 69mg; IRON 1.6mg; SODIUM 499mg; CALC 51mg

B.L.A.S.T. Sandwich

HANDS-ON TIME: 8 MINUTES TOTAL TIME: 8 MINUTES

A B.L.A.S.T. is a blue-ribbon version of a classic BLT. Here’s the lineup as I see it: Classic tomato and mayo win a delicious bronze. Bacon, lettuce, and tomato are a strong silver. But combine bacon, lettuce, avocado, and sweet tomato, and the sandwich becomes a bona fide blue-ribbon winner.

3 (1-ounce) slices Canadian bacon

2 (1-ounce) slices whole-wheat bread, toasted

2 teaspoons reduced-fat mayonnaise

1 large romaine lettuce leaf

2 (1/4-inch-thick) slices beefsteak tomato

5 peeled avocado slices (about 1/4 medium avocado)

1. Cook bacon in a small nonstick skillet over medium heat 2 minutes on each side, or until golden. Remove from pan.

2. Spread 1 side of each toast slice with 1 teaspoon mayonnaise. Layer lettuce, bacon, tomato, and avocado over mayonnaise on 1 toast slice. Cover with remaining toast slice, mayonnaise side down. Serves 1 (serving size: 1 sandwich)

CALORIES 296; FAT 11.1g (sat 2.5g, mono 4.8g, poly 2.7g); PROTEIN 18.9g; CARB 32.1g; FIBER 6.3g; CHOL 32mg; IRON 2.2mg; SODIUM 870mg; CALC 71mg

SHRIMP PO’ BOY

HANDS-ON TIME: 34 MINUTES TOTAL TIME: 34 MINUTES

Seasonal gulf shrimp is a natural for this classic NOLA sandwich. (That’s New Orleans, Louisiana, for those of us from north of the Bayou.) Oysters are another traditional ingredient and often the locals’ choice.

1 (12-ounce) French bread baguette (16 inches long)

1/4 cup canola mayonnaise

1 1/2 tablespoons chopped fresh flat-leaf parsley

1 1/2 tablespoons fresh lemon juice

1 tablespoon capers, chopped

2 teaspoons whole-grain Dijon mustard

1 teaspoon minced garlic

1/4 cup cornstarch

1/4 cup cornmeal

1 1/4 pounds large shrimp, peeled and deveined

4 teaspoons canola oil

3 romaine lettuce leaves

1/4 cup thinly sliced red onion

1. Cut baguette in half horizontally. Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Combine mayonnaise and next 5 ingredients (through garlic) in a small bowl; stir well. Spread mayonnaise mixture evenly over cut sides of bread.

2. Combine cornstarch and cornmeal in a shallow dish. Dredge shrimp in cornmeal mixture; shake off excess cornmeal mixture.

3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add shrimp; cook 3 minutes on each side or until done.

4. Arrange lettuce, shrimp, and onion on bottom half of baguette; cover with top half of baguette. Cut loaf into 4 pieces. Serve immediately. Serves 4 (serving size: 1 sandwich)

CALORIES 381; FAT 8.5g (sat 0.4g, mono 4.1g, poly 2.4g); PROTEIN 25.9g; CARB 49.6g; FIBER 2.2g; CHOL 179mg; IRON 2.9mg; SODIUM 831mg; CALC 90mg

According to legend, the Po’ Boy, short for “Poor Boy,” dates back to New Orleans in 1929. At that time, there was a streetcar conductor strike that lasted for four long months. A downtown restaurant owned by brothers Bennie and Clovis Martin—both former streetcar conductors—provided sandwiches free of charge for the strikers. When one of the strikers would come in for a sandwich, the call would go out in the restaurant, “Here comes another po’ boy!” The name stuck and the sandwich, featuring shrimp or oysters in extra-long loaves, remains a Big Easy favorite today.

TASTY DOGS

SEATTLE CREAM
CHEESE

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Spread 1 tablespoon reduced-fat cream cheese on bottom half of each of 4 toasted white-wheat hot dog buns. Place franks in buns. Sprinkle 1/2 cup sauerkraut, 1/4 cup pickle relish, and ¼ cup chopped onions evenly over franks. Serves 4 (serving size: 1 dog) CALORIES 160; FAT 5g (sat 2.4g); SODIUM 840mg

SO-CAL
BAJA

Preheat grill to medium heat. Thinly slice 1 radish. Pit, peel, and chop 1 avocado. Chop fresh cilantro, if desired. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place franks into each of 4 toasted white-wheat hot dog buns; spoon 1 cup pico de gallo evenly over top of dogs. Sprinkle evenly with radishes, avocado, and cilantro, if desired. Serves 4 (serving size: 1 dog) CALORIES 145; FAT 3g (sat 1g); SODIUM 740mg

HAWAIIAN

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place 1 ounce thinly sliced low-sodium ham into each of 4 toasted white-wheat hot dog buns; top with beef franks. Spoon 1/2 cup chopped pineapple and 1/4 cup chopped green onions evenly over dogs. Serves 4 (serving size: 1 dog) CALORIES 160; FAT 3.5g (sat 1g); SODIUM 812mg

CHICAGO

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place 3 strips tomato, 1 thin slice cucumber, and 1 frank in each of 4 toasted white-wheat hot dog buns. Top each frank with about 2 tablespoons diced white onion, about 1/2 tablespoon sweet pickle relish, and about 2 teaspoons mustard. Serves 4 (serving size: 1 dog) CALORIES 135; FAT 3g (sat 1g); SODIUM 734mg

MEMPHIS BBQ

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place 1 thinly, vertically sliced cucumber spear in 4 toasted white-wheat hot dog buns; add 1 frank to each bun. Spoon 1/2 cup warm shredded barbecue pork and 1/4 cup prepared coleslaw evenly over top of dogs. Serves 4 (serving size: 1 dog) CALORIES 210; FAT 8.7g (sat 2.9g); SODIUM 742mg

CONEY ISLAND

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place franks in 4 toasted white-wheat hot dog buns; spoon 1/2 cup cooked chili over dogs. Top evenly with 1/2 cup chopped onion and 1 tablespoon mustard. Serves 4 (serving size: 1 dog) CALORIES 150; FAT 4.2g (sat 2g); SODIUM 716mg

PHILLY

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place franks in 4 toasted white-wheat hot dog buns. Spread 1/4 cup Cheez Whiz evenly over franks. Place 1/2 cup grilled yellow, red, and green bell pepper slices and 1/2 cup onion slices evenly over dogs. Serves 4 (serving size: 1 dog) CALORIES 188; FAT 6.6g (sat 3.2g); SODIUM 860mg

CUBAN

Preheat grill to medium heat. Place 4 (97% fat-free) beef franks on grill rack coated with cooking spray; grill, covered, 10 to 15 minutes, turning frequently until done. Place 1 (1/2-ounce) thin slice reduced-fat Swiss cheese and 1 (1/2-ounce) thin slice reduced-sodium ham in each of 4 toasted white-wheat hot dog buns; add 1 frank to each bun. Spoon 2 tablespoons chopped dill pickle evenly over top of dogs. Top with mustard, if desired. Serves 4 (serving size: 1 dog) CALORIES 180; FAT 6g (sat 2.4): SODIUM 837mg

SHRIMP BURGER

HANDS-ON TIME: 43 MINUTES TOTAL TIME: 43 MINUTES

My recipe was adapted from my friend Barbara Esposito’s low-fat version of a menu favorite at Provision Company in North Carolina.

Burgers:

2 slices high-quality whole-wheat bread

2 pounds raw large shrimp, peeled, deveined, and divided

1 egg white

1 tablespoon grated onion

3/4 tablespoon Old Bay seasoning

1/4 teaspoon freshly ground black pepper

1/4 cup chopped parsley

Sauce:

1/4 cup light mayonnaise

1/4 cup light sour cream

1 1/2 teaspoons lemon zest

1 tablespoon lemon juice

2 teaspoons capers, chopped (optional)

1 teaspoon prepared horseradish

1 teaspoon chopped parsley

Remaining Ingredients:

3 teaspoons canola oil, divided

6 hamburger buns, toasted

6 romaine lettuce leaves

6 (1/4-inch-thick) slices tomato

1. To prepare burgers, pulse bread in a food processor to coarse crumbs, about 4 pulses. Transfer to a bowl. Place 1 1/2 pounds shrimp into food processor; add egg white, onion, Old Bay, and pepper, and pulse until there is a mix of finely minced pieces and coarsely chopped pieces, about 7 pulses. Add mixture to breadcrumbs.

2. Chop remaining 1/2 pound shrimp into 1/2-inch pieces; add to breadcrumb-shrimp mixture. Add 1/4 cup chopped parsley, and mix until combined. Shape mixture into 6 (1/3-cup) balls. To prepare sauce, combine mayonnaise, sour cream, lemon zest, lemon juice, capers, if desired, horseradish, and 1 teaspoon parsley. Reserve.

3. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat until oil begins to shimmer, about 1 min-ute. Place 3 shrimp balls in pan, flattening to 1/2-inch thickness. Reduce heat to medium; cook until edges turn pink, and burger looks golden, about 3 to 4 minutes. Turn over and cook 3 minutes or until done. Repeat with remaining oil and shrimp balls.

4. Spread about 2 tablespoons sauce on each bun bottom. Top each with shrimp burger, lettuce leaf, and tomato slice. Cover with bun tops. Serves 6 (serving size: 1 burger)

CALORIES 319; FAT 10g (sat 2g, mono 3g, poly 5g); PROTEIN 27.2g; CARB 28g; FIBER 1.6g; CHOL 194mg; IRON 2mg; SODIUM 818mg; CALC 319mg

LOBSTER ROLLS

HANDS-ON TIME: 11 MINUTES TOTAL TIME: 11 MINUTES

The key to a perfect lobster roll is to do as little as possible to the lobster meat itself. Have your grocer or fishmonger steam the lobsters for you—most will do it free of charge.

1/4 cup finely chopped celery

1 1/2 tablespoons canola mayonnaise

5 ounces cooked lobster meat, cut into bite-sized pieces (about 1 [1 1/4-pound] Maine lobster)

1 tablespoon unsalted butter, softened

2 top-split hot dog buns

2 lemon wedges

1. Place first 3 ingredients in a bowl. Mix gently to combine.

2. Spread butter evenly on outsides of buns (the part that won’t be filled with lobster meat). Place buns in a skillet and toast each side until golden, about 3 minutes.

3. Spoon lobster salad evenly into buns. Serve immediately with lemon wedges. Serves 2 (serving size: 1 sandwich)

CALORIES 275; FAT 11.2g (sat 4g, mono 3.8g, poly 2g); PROTEIN 18.9g; CARB 23.3g; FIBER 1.4g; CHOL 66mg; IRON 2mg; SODIUM 559mg; CALC 137mg

WALDORF SALAD

HANDS-ON TIME: 30 MINUTES TOTAL TIME: 30 MINUTES

There are, of course, many variations on this American classic. I like to dress mine with a combination of fat-free Greek yogurt and light mayonnaise. I also take some liberties with the ingredients, adding matchstick-sized pieces of celery root and a bed of mildly peppery arugula.

1/4 cup plain fat-free Greek yogurt

2 tablespoons light mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon walnut oil

3/8 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

5 cups julienne-cut Gala apple (2 apples)

1 cup julienne-cut celeriac (celery root)

1/2 cup sliced celery

1 cup seedless red grapes, halved

3 cups baby arugula

1/3 cup coarsely chopped walnuts, toasted

1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add apple, celeriac, and celery; toss to coat. Add grapes; toss.

2. Place 1/2 cup arugula on each of 6 plates. Spoon 1 cup fruit mixture over arugula on each plate. Sprinkle evenly with walnuts. Serves 6 (serving size: 1 salad and about 1 tablespoon walnuts)

CALORIES 117; FAT 5.9g (sat 0.7g, mono 1g, poly 4g); PROTEIN 2.9g; CARB 15.4g; FIBER 2g; CHOL 0mg; IRON 0.7mg; SODIUM 203mg; CALC 48mg

Swiss immigrant Oscar Tschirky worked at the legendary Waldorf-Astoria hotel in New York City for 50 years. He was hired as a busboy in 1893 and worked his way to maitre d’ in less than a decade. Though never a chef, he was able to inspire many of the hotel’s signature dishes, chief among them the iconic Waldorf Salad. Because of its lavish elegance, the hotel was frequently visited by wealthy guests such as movie stars, government dignitaries, and oil barons who dined on this classic dish. The initial combination included only slices of apple and celery with creamy, homemade mayonnaise. Over the years, walnuts were added, as were grapes.

COBB SALAD WITH GREEN GODDESS DRESSING

HANDS-ON TIME: 20 MINUTES TOTAL TIME: 25 MINUTES

I like to dress my Cobb salad with Green Goddess dressing instead of the traditional blue cheese. I think the fresh herbs add another dimension of flavor.

2 cups water

2 garlic cloves, smashed

1 (6-ounce) skinless, boneless chicken breast half, cut into 3/4-inch cubes

1 (5-ounce) package baby romaine lettuce

2 cups grape tomatoes, halved

2 ounces blue cheese, crumbled (about 1/4 cup)

2 hard-cooked large eggs, peeled and chopped

2 bacon slices, cooked and crumbled

1 peeled avocado, cut into 1/3-inch pieces

Green Goddess Dressing

1. Bring 2 cups water and garlic to a boil in a medium saucepan. Add chicken; remove from heat, and let stand 8 minutes or until done. Remove chicken from pan, using a slotted spoon; pat dry with paper towels. Place on a plate, and cool completely.

2. While chicken cooks, prepare Green Goddess Dressing.

3. Place lettuce on a platter. Arrange chicken, tomatoes, and next 4 ingredients (through avocado) over lettuce, alternating ingredients. Serve with dressing. Serves 4 (serving size: 1/4 of salad and 1/4 cup dressing)

CALORIES 317; FAT 20.8g (sat 5.1g, mono 10.2g, poly 3.3g); PROTEIN 21.4g; CARB 12g; FIBER 5.4g; CHOL 134mg; IRON 2mg; SODIUM 676mg; CALC 164mg

GREEN GODDESS DRESSING

HANDS-ON TIME: 5 MINUTES TOTAL TIME: 5 MINUTES

1 small garlic clove, peeled

1 cup basil leaves

1/2 cup fat-free Greek yogurt

1/3 cup parsley leaves

1/4 cup canola mayonnaise

2 tablespoons fresh lemon juice

1/2 teaspoon kosher salt

1. With food processor on, drop garlic through food chute; process until minced. Add basil and remaining ingredients; process until smooth. Serves 4 (serving size: 1/4 cup)

CALORIES 59; FAT 3.8g (sat 0g, mono 2.4g, poly 1.4g); PROTEIN 3g; CARB 2.5g; FIBER 0.4g; CHOL 0mg; IRON 0.7mg; SODIUM 361mg; CALC 47mg

The origins of the Cobb salad are hotly debated, but one story says that late one night in 1937, Bob Cobb, then owner of Hollywood’s famous Brown Derby Restaurant, searched the restaurant’s refrigerator for a little midnight snack. He found some romaine, tomato, avocado, hard-boiled egg, blue cheese, chicken, and a few strips of leftover fried bacon. He created a masterful salad, then sat down to eat with pal Sid Grauman of Grauman’s Chinese Theatre across the street. Sid loved the salad so much that the next day, he asked for a “Cobb” salad for lunch. The salad was put on the menu and a star was born.

The salad became the restaurant’s signature dish and a hit with Hollywood celebrities, studio executives, and regular folks like you and me. More than 4 million Cobb salads were served at the original Brown Derby before it closed its doors in 1985. The Brown Derby name has since been licensed to Walt Disney Company, which opened a reproduction of the original bowler-shaped restaurant at Disney World in Orlando, Florida, in 1989. The Cobb salad remains the most popular item on the Brown Derby menu.

NORTHWEST

Baked Potato Soup

America’s potato capital serves up soup with all the traditional baked potato fixin’s. Cheddar cheese, sour cream, bacon, and green onions add familiar flavor to the potato soup, which is commonly pureed with broth but can also be served chunky.

WEST

Green Chile Stew

Chiles are New Mexico’s largest agricultural crop and, especially when harvested green, are the state’s most notable culinary offering. There are many varieties of green chile stew, but most include pork or beef and potatoes in addition to the chiles.

SOUTHWEST

Tortilla Soup

This is a savory broth-based soup showcasing many of the region’s celebrated ingredients and Mexican heritage: tortillas, corn, beans, tomatoes, onions, and meat (usually chicken). Salsa and avocado are also commonly added.

MIDWEST

Cheddar Cheese & Beer Soup

Wisconsin still accounts for the majority of the cheddar cheese produced in America today. Combine that with the golden carbonated beverage that’s another of the state’s most popular exports and you have a true Wisconsin classic. Popcorn is often the preferred garnish.

SOUTH

Pot Likker Soup

Pot likker, also known as pot liquor, is the flavorful broth that remains in the pot after cooking down a “mess” of collard, mustard, or turnip greens. The greens are typically seasoned with a smoked ham hock or smoked turkey wings that gives the liquor deep rich flavor. During the colonial days, this liquid was drained and often served as a broth. Today, folks in the South don’t separate the collards from their liquor and instead make a hearty soup by bulking up the broth with a variety of ingredients such as celery, onion, carrots, black-eyed peas, and rice.

NORTHEAST

New England Clam Chowder

Known in many parts of the state as Boston clam chowder, this milk- or cream-based chowder is commonly made with potatoes, onions, and clams. It originated as a working-class one-pot meal among the fishermen of colonial-era Boston.

EAST

Pepper Pot

In Philadelphia, pepper pot is hailed as the fortifying dish that revitalized George Washington’s troops during the long, cold winter when they were encamped at Valley Forge during the heart of the American Revolution. The soup, a mixture of tripe, vegetables, and peppercorns, may have been brought north by slaves or traders from West Africa, where it originated.

Southeast

Brunswick Stew

There are several accounts of the origin of this hearty pot stew made with a variety of meats, corn, tomatoes, lima beans, and sometimes okra. But a plaque on an old iron pot in Brunswick, Georgia, says the first Brunswick stew was made in 1898 on St. Simons Island in Georgia. Early versions may have contained rabbit or squirrel, although contemporary variations often feature chicken.

GRILLED VEGETABLE CAPRESE WITH PESTO

HANDS-ON TIME: 45 MINUTES TOTAL TIME: 45 MINUTES

The original Caprese salad consists of mozzarella, tomato, and basil, but my take adds grilled vegetables and homemade pesto for a hearty twist.

Pesto:

2 large garlic cloves

1/4 cup walnuts, toasted

1 (1-ounce) package fresh basil, stems removed

1/2 cup (2 ounces) grated fresh Parmesan cheese

1/4 cup extra-virgin olive oil

1/4 cup white balsamic vinegar

2 tablespoons water

Salad:

1 (1-pound) eggplant, cut diagonally into 1/2-inch-thick slices

1 large red onion, cut into 1/2-inch slices

Cooking spray

1 pound zucchini, diagonally cut into 1/2-inch-thick slices

1 pound yellow squash, diagonally cut into 1/2-inch-thick slices

2 cups cherry tomatoes

2 (12-inch) metal skewers

5 ounces bocconcini mozzarella cheese, sliced

1/4 teaspoon kosher salt

1. To prepare pesto, drop garlic through food chute with food processor on; process until minced. Add walnuts and basil; process until finely ground. Add cheese and next 3 ingredients (through water); process until smooth. Transfer to a small bowl; cover and chill.

2. To prepare salad, preheat grill to medium-high heat.

3. Place eggplant and onion on grill rack coated with cooking spray; cover and grill 6 to 8 minutes or until tender. Remove from grill.

4. Place zucchini and yellow squash on grill rack; cover and grill 4 to 6 minutes or until tender. Remove from grill.

5. Thread tomatoes evenly onto skewers; coat with cooking spray. Place skewers on grill rack; cover and grill 5 to 7 minutes or until tender. Remove tomatoes from skewers.

6. Arrange vegetables, tomatoes, and cheese on a large platter; drizzle 1/2 cup pesto over salad, and sprinkle with salt. Serve with remaining pesto. Serves 6 (serving size: 1/6 of salad and about 3 tablespoons pesto)

CALORIES 295; FAT 21.2g (sat 6.4g, mono 10g, poly 3.7g); PROTEIN 14.6g; CARB 17.0g; FIBER 5.3g; CHOL 21mg; IRON 1.3mg; SODIUM 389mg; CALC 330mg

SHE-CRAB SOUP

HANDS-ON TIME: 42 MINUTES TOTAL TIME: 42 MINUTES

This Carolina lowcountry soup gets its name from the generous dollop of crab roe that customarily garnishes the top. Crab roe is available in season (May–August), but this creamy soup is just as delicious without it.

1 tablespoon canola oil

1 cup finely chopped onion

1/2 cup finely chopped carrot

1 tablespoon tomato paste

6 garlic cloves, minced

2 tablespoons all-purpose flour

1 1/4 cups water

3/4 cup half-and-half

2 (8-ounce) bottles clam juice

6 ounces 1/3-less-fat cream cheese (about 3/4 cup)

1/4 cup dry sherry

1 tablespoon chopped fresh chives

1 teaspoon chopped fresh thyme

8 ounces lump crabmeat, drained and shell pieces removed

Chopped chives (optional)

1. Heat a large saucepan over medium-high heat. Add oil to pan; swirl to coat. Add onion, carrot, and tomato paste. Cook 10 minutes, stirring occasionally. Add garlic; cook, stirring constantly, 1 minute. Stir in flour; cook 1 minute, stirring frequently.

2. Stir in 1 1/4 cups water, half-and-half, and clam juice. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes, stirring occasionally. Remove from heat; add cheese, stirring until melted. Stir in sherry, chives, and thyme. Ladle soup into bowls; top evenly with crab. Garnish with chopped chives, if desired. Serves 6 (serving size: about 3/4 cup soup and 1/4 cup crab)

CALORIES 214; FAT 12.4g (sat 6.4g, mono 4.2g, poly 1.1g); PROTEIN 12.2g; CARB 11.2g; FIBER 1.1g; CHOL 60mg; IRON 0.8mg; SODIUM 505mg; CALC 105mg

TOMATO SOUP AND GRILLED CHEESE

HANDS-ON TIME: 35 MINUTES TOTAL TIME: 1 HOUR 15 MINUTES

Just like Mom used to make, only better, because the soup doesn’t come out of a can, which means you can control the sodium. Keep the sandwich old-school with American cheese.

2 tablespoons unsalted butter

1 cup chopped onion

2 tablespoons minced fresh tarragon (optional)

1/2 teaspoon sugar

1 garlic clove, chopped

1 (28-ounce) can Italian-style whole tomatoes, undrained

1 (28-ounce) can Italian-style whole tomatoes, drained

3 cups lower-sodium organic vegetable broth

3 tablespoons tomato paste

1/2 cup half-and-half

1/2 cup heavy cream

6 (1 3/4-ounce) slices country white bread

6 (3/4-ounce) slices American cheese

1 tablespoon unsalted butter, softened

1. Melt 2 tablespoons butter in a Dutch oven over medium heat. Add onion; cook 10 minutes, stirring occasionally. Add tarragon, if desired, sugar, and garlic; sauté 2 minutes. Add tomatoes, broth, and tomato paste. Increase heat to medium-high, and bring to a boil; partially cover, reduce heat to medium-low, and simmer 30 minutes.

2. Remove from heat; cool 5 minutes. Place half of soup mixture in blender; process until smooth. Return mixture to pan. Repeat procedure with remaining soup mixture.

3. Add half-and-half and heavy cream, stirring with a whisk over low heat. Set aside; keep warm.

4. While soup simmers, place 3 bread slices on a work surface; arrange 2 cheese slices on each of 3 bread slices. Top with remaining 3 bread slices. Spread softened butter on sides of sandwiches. Heat a large nonstick skillet over medium heat. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts. Cut each sandwich in half diagonally.

5. Ladle soup into bowls; serve with sandwiches. Serves 6 (serving size: about 11/3 cups soup and 1/2 sandwich).

CALORIES 302; FAT 12g (sat 6.9g, mono 2.3g, poly 1.4g); PROTEIN 10.5g; CARB 37.1g; FIBER 4g; CHOL 34mg; IRON 1.9mg; SODIUM 681mg; CALC 106mg

Nothing warms better on a brisk winter’s day than a steaming hot bowl of really tasty soup. So goes the thinking behind the Aspen, Colorado, festival called Soupsköl, held each year during the January chill in the Rocky Mountain resort town’s snow-bound streets. Soupsköl (“Toast to Soup”) is part of Aspen’s annual Wintersköl festival, which celebrates the ski town’s bracing and energetic Nordic lifestyle with all types of winter frivolity, from torchlight parades and broomball to canine fashion shows and snow sculpture. Soupsköl is at the steaming heart of the midwinter festival, held the second weekend of January after the tourists have gone home. It’s the part I like the best. Two dozen of the city’s restaurants offer up generous bowls of their very best soup to vie for nothing more than bragging rights. Tastes are free and voting encouraged. No fancy judging here. The bowl that takes top honors is 100% people’s choice.

CREAMY DANDELION SOUP

HANDS-ON TIME: 29 MINUTES TOTAL TIME: 29 MINUTES

Dandelion greens are best during the spring, when the small pale green leaves are most tender. If you can’t find them, substitute an equal amount of any other bitter green. My favorite is broccoli rabe, but beet greens, arugula, watercress, or baby spinach can also be substituted.

1 pound dandelion greens, trimmed

1 tablespoon canola oil

1 tablespoon unsalted butter

1/2 cup finely chopped onion (1/2 medium-sized)

1.1 ounces all-purpose flour (about 1/4 cup)

2 cups fat-free, lower-sodium chicken broth

1 1/2 cups fat-free milk

1/2 cup half-and-half

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Reduced-fat sour cream (optional)

8 lemon wedges

1. Separate 1 dandelion leaf from the bunch; thinly slice, and set aside. Fill a large Dutch oven half full with water; bring to a boil. Add remaining greens to boiling water; cover and cook for 2 minutes. Drain. Place greens in a food processor; process 30 seconds or until smooth.

2. Place oil and butter in a 3-quart saucepan. Cook over medium heat until butter melts. Add onion; sauté 3 minutes or until tender. Sprinkle flour over onion mixture, stirring to coat. Add broth and next 4 ingredients (through pepper), stirring with a whisk. Stir in pureed greens. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes, stirring occasionally. Garnish servings evenly with reserved sliced greens. Top with sour cream, if desired. Serve with lemon wedges. Serves 6 (serving size: 1 cup)

CALORIES 155; FAT 7.4g (sat 3.2g, mono 2.7g, poly 1.1g); PROTEIN 6.9g; CARB 17.3g; FIBER 3.3g; CHOL 15mg; IRON 2.7mg; SODIUM 299mg; CALC 244mg