Looking to incorporate more grains and greens into your family’s diet? We have the perfect solution: Go vegetarian a couple nights a week. Here, we provide so many tasty options, your kids will be looking forward to Meatless Mondays in no time.
Start with familiar favorites. Serve our hearty black bean burgers with a side of oven-fried potatoes or our crunchy carrot coleslaw. Or simmer a big pot of our spicy vegetarian chili made special with white beans and tomatillos. Hankering for pizza? Our broccoli and ricotta version, featuring a crust made from precooked rounds of polenta, is fresh and healthy.
If vegetables for dinner sound boring, try stuffing them for a fun new twist. Our artichokes filled with couscous make a complete meal. Or bake our gingery napa cabbage and bulgur casserole for a hot, satisfying dish on a cold night.
And, of course, we have not forgotten the noodles. Our ratatouille rigatoni, sprinkled with just a little Parmesan cheese, has the power to entice even the most adamant eggplant detractors. Other options include our family-style lasagna (it’s brimming with healthy veggies) or mac and cheese, which features whole-grain pasta and tomato slices for a more wholesome take on everybody’s go-to comfort food.
No one will miss the meat in these yummy pita sandwiches. Make the filling by cutting up your favorite veggie burgers.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 sandwiches
| 1 | tablespoon olive oil |
| 1 | large onion, cut in half and thinly sliced |
| 4 | frozen vegetarian soy burgers (10- to 12-ounce package), cut into 1-inch pieces |
| ¼ | teaspoon ground black pepper |
| ½ | teaspoon salt |
| 1 | container (8 ounces) plain nonfat yogurt |
| 1 | English (seedless) cucumber (8 ounces), cut into ¼-inch dice |
| 1 | teaspoon dried mint |
| 1 | small garlic clove, crushed with garlic press |
| 4 | (6- to 7-inch) pita breads, warmed |
| 1 | ripe medium tomato (6ounces), cut into ½-inch dice |
| 1 | ounce feta cheese, crumbled (¼ cup) |
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook until tender and golden, 12 to 15 minutes, stirring occasionally. Add burger pieces, pepper, and ¼ teaspoon salt, and cook until heated through, about 5 minutes.
2. Meanwhile, in medium bowl, stir yogurt with cucumber, mint, garlic, and remaining ¼ teaspoon salt. Add burger mixture and toss gently to combine.
3. Cut 1-inch slice from each pita to make opening. Reserve cut-off pitas for another use. Spoon one-fourth of burger mixture into each pita. Sprinkle with tomato and feta.
EACH SANDWICH: About 390 calories (30 percent calories from fat), 24g protein, 45g carbohydrate, 13g total fat (3g saturated), 6g fiber, 9mg cholesterol, 945mg sodium
Here’s a quick and easy way to flavor tofu.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 sandwiches
| 1 | package (16 ounces) extra-firm tofu |
| ¼ | cup ketchup |
| 2 | tablespoons Dijon mustard |
| 2 | tablespoons reduced-sodium soy sauce |
| 1 | tablespoon molasses |
| 1 | tablespoon grated, peeled fresh ginger |
 |
teaspoon cayenne (ground red) pepper |
| 2 | garlic cloves, crushed with garlic press |
| 2 | teaspoons sesame seeds |
| 8 | slices whole-grain bread, toasted |
| sliced ripe tomatoes, sliced red onion, and lettuce leaves (optional) | |
1. Drain tofu; wrap in clean dish towel. Place wrapped tofu in pie plate; top with a dinner plate. Place 1 to 2 heavy cans on top of plate to weight down tofu to extract excess water; set aside about 15 minutes.
2. Meanwhile, preheat broiler. Coat rack in broiling pan with nonstick cooking spray.
3. In small bowl, combine ketchup, mustard, soy sauce, molasses, ginger, cayenne, and garlic, stirring until blended.
4. Remove plate and cans, unwrap tofu, and place on cutting board. Cut tofu lengthwise into 8 slices.
5. Place slices on rack in broiling pan; brush with half of ketchup mixture. Place in broiler about 5 inches from source of heat and broil tofu until ketchup mixture looks dry, about 3 minutes. With metal spatula, turn slices over; brush with remaining ketchup mixture and sprinkle with sesame seeds. Broil tofu 3 minutes longer.
6. To serve, place 2 tofu slices on 1 slice of toasted bread. Top with tomato, onion, and lettuce, if you like. Top with another slice of bread. Repeat with remaining tofu and bread.
EACH SANDWICH: About 230 calories (8 percent calories from fat), 14g protein, 35g carbohydrate, 5g total fat (0g saturated), 2g fiber, 0mg cholesterol, 975mg sodium 
Spicy cumin and coriander flavor these healthy meat-free black-bean burgers.
ACTIVE TIME: 15 minutes
TOTAL TIME: 20 minutes
MAKES: 4 main-dish servings
| ¼ | cup dried bread crumbs |
| ¼ | teaspoon ground cumin |
| ¼ | teaspoon ground coriander |
| 2 | cans (15 ounces each) low-sodium black beans, rinsed and drained, or 3 cups cooked black beans |
| 4 | tablespoons light mayonnaise |
| ¼ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 2 | large stalks celery, finely chopped |
| 1 | chipotle chile in adobo, finely chopped |
| 4 | green-leaf lettuce leaves |
| 4 | whole-wheat hamburger buns, toasted |
| 4 | slices ripe tomato |
1. In food processor with knife blade attached, pulse bread crumbs, cumin, coriander, twothirds of beans, 2 tablespoons mayonnaise, salt, and pepper until well blended. Transfer to large bowl. Stir in celery and remaining whole beans until well combined. Divide into 4 portions and shape into patties.
2. Lightly coat nonstick 12-inch skillet with nonstick cooking spray. Heat on medium 1 minute, then add patties. Cook 10 to 12 minutes or until browned on both sides, turning once.
3. Meanwhile, in small bowl, combine chipotle chile and remaining 2 tablespoons mayonnaise until well mixed. Place 1 lettuce leaf on bottom of each bun; top with patty, then tomato slice. Divide chipotle mayonnaise among burgers and replace tops of buns to serve.
EACH SERVING: About 370 calories (19 percent calories from fat), 18g protein, 59g carbohydrate, 8g total fat (1g saturated), 14g fiber, 5mg cholesterol, 725mg sodium
This is a nutritious meal of soft cornmeal, with a tasty topping of sautéed Swiss chard, raisins, and pine nuts. We simplified and reduced the total prep time by microwaving the polenta. (Stir just once instead of constantly.)
ACTIVE TIME: 30 minutes
TOTAL TIME: 50 minutes
MAKES: 4 main-dish servings
| 2 | bunches Swiss chard (3½ pounds) |
| 1 | tablespoon olive oil |
| 3 | garlic cloves, thinly sliced |
| ¼ | teaspoon crushed red pepper |
| 1 | teaspoon salt |
 |
cup plus 4½ cups water |
| ¼ | cup golden raisins |
| 1½ | cups yellow cornmeal |
| 2 | cups skim milk |
| 2 | tablespoons freshly grated Parmesan or Romano cheese, plus additional for serving |
| 1 | tablespoon pine nuts (pignoli), toasted and chopped |
1. Cut off and discard bottom 3 inches of Swisschard stems. Cut remaining stems into ½-inchthick slices; coarsely chop leaves. Rinse stems and leaves separately and dry with paper towels; place in separate bowls.
2. In nonstick 12-inch skillet, heat oil, garlic, and crushed red pepper over medium heat until garlic is lightly golden, about 2 minutes, stirring occasionally.
3. Add sliced chard stems to skillet and cook 8 minutes, stirring occasionally. Gradually add chard leaves and ½ teaspoon salt, stirring until leaves wilt; stir in cup water. Cover skillet and simmer until stems and leaves are tender, about 5 minutes; stir in raisins and set aside.
4. Meanwhile, prepare polenta in microwave oven: In 4-quart microwave-safe bowl or casserole, combine cornmeal, remaining ½ teaspoon salt, milk, and remaining 4 ½ cups water. Cover and cook on High 12 to 15 minutes, until thickened, stirring once.
5. To serve, stir Parmesan into polenta. Spoon polenta onto platter; top with Swiss-chard mixture and sprinkle with pine nuts. Serve with additional Parmesan to sprinkle over each serving, if you like.
EACH SERVING: About 415 calories (15 percent calories from fat), 16g protein, 76g carbohydrate, 7g total fat (1g saturated), 10g fiber, 5mg cholesterol, 995mg sodium 
Here’s a different take on pizza, made with the toothsome corn goodness of ready-made polenta. Using part-skim ricotta helps keep the calories and fat low.
ACTIVE TIME: 20 minutes
TOTAL TIME: 25 minutes
MAKES: 4 main-dish servings
| olive oil nonstick cooking spray | |
| 1 | log (16 ounces) precooked plain polenta, cut into ¼-inch-thick slices |
| 1 | bag (12 ounces) broccoli flowerets |
| ¾ | cup part-skim ricotta cheese |
| ¼ | cup freshly grated Parmesan cheese |
| 1 | teaspoon freshly grated lemon peel |
|
teaspoon ground black pepper |
| 1 | large ripe plum tomato (4 ounces), chopped |
1. Preheat broiler.
2. Coat 12-inch pizza pan or large cookie sheet with cooking spray. In center of pizza pan, place 1 slice polenta; arrange remaining slices in two concentric circles around first slice, overlapping slightly to form a 10-inch round. Generously coat polenta with cooking spray. Place pan in oven about 4 inches from heat source; broil polenta until heated through, about 5 minutes. Do not turn broiler off.
3. Meanwhile, in microwave-safe medium bowl, combine broccoli and 2 tablespoons water. Cover with plastic wrap, turning back one section to vent. Heat broccoli in microwave oven on High 3 minutes or just until tender. Drain.
4. In small bowl, combine ricotta, Parmesan, lemon peel, and pepper.
5. Arrange broccoli evenly over polenta. Drop cheese mixture by tablespoons over polenta and broccoli; sprinkle with tomato. Broil pizza until topping is hot, 3 to 5 minutes.
EACH SERVING: About 200 calories (27 percent calories from fat), 12g protein, 25g carbohydrate, 6g total fat (3g saturated), 4g fiber, 18mg cholesterol, 530mg sodium
This fragrant stew, served on top of couscous, is loaded with vegetables and spices.
ACTIVE TIME: 15 minutes
TOTAL TIME: 45 minutes
MAKES: 4 main-dish servings
| 2 | teaspoons olive oil |
| 1 | yellow onion, chopped |
| 3 | garlic cloves, crushed with garlic press |
| 1½ | teaspoons curry powder |
| 1½ | teaspoons ground cumin |
| ¼ | teaspoon ground allspice |
| 1 | can (14½ ounces) diced tomatoes |
| 1 | can (14½ ounces) reduced-sodium vegetable broth |
| 1 | cup no-salt-added canned garbanzo beans, rinsed and drained |
| 1 | large sweet potato (1 pound), peeled and cut into ¾-inch chunks |
| 2 | small zucchini (6 ounces each), cut into ¾-inch chunks |
| 1 | cup whole-grain couscous (Moroccan pasta) |
| ¼ | cup loosely packed fresh mint leaves, chopped |
1. In nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook until tender and lightly browned, 8 to 10 minutes, stirring occasionally. Stir in garlic, curry powder, cumin, and allspice; cook 30 seconds.
2. Add tomatoes, broth, beans, and sweet potato; cover and heat to boiling over mediumhigh heat. Reduce heat to medium and cook 10 minutes.
3. Stir in zucchini, cover, and cook until vegetables are tender, about 10 minutes.
4. Meanwhile, prepare couscous as label directs.
5. Just before serving, stir mint into stew. Serve stew with couscous.
EACH SERVING: About 360 calories (13 percent calories from fat), 14g protein, 70g carbohydrate, 5g total fat (1g saturated), 13g fiber, 0mg cholesterol, 670mg sodium 
Spiced Couscous with Vegetables
A blend of cumin, curry powder, and paprika complements this tasty Moroccan-style dish.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 1 | package (10 ounces) whole-wheat couscous (Moroccan pasta) |
| ¼ | teaspoon coarsely ground black pepper |
| 2 | tablespoons olive oil |
| 1 | teaspoon salt |
| 2 | carrots, peeled and cut into ¼-inch pieces |
| 1 | red onion, cut into ¼-inch pieces |
| 1 | zucchini, cut into ¼-inch pieces |
| 3 | ripe medium tomatoes, cut into ¼-inch pieces |
| 1 | tablespoon ground cumin |
| 2 | teaspoons curry powder |
| 2 | teaspoons paprika |
| ¼ | cup pine nuts (pignoli), toasted |
| ¼ | cup loosely packed fresh parsley leaves, chopped |
| ¼ | cup pitted prunes, cut into slivers |
1. Prepare couscous as label directs, but instead of the salt or butter called for, stir in pepper, 1 tablespoon oil, and ½ teaspoon salt; cover and keep warm.
2. Meanwhile, in nonstick 12-inch skillet, heat remaining 1 tablespoon oil over medium heat until hot. Add carrots and onion; cook 5 minutes, stirring occasionally. Add zucchini and cook until vegetables are tender, about 5 minutes longer. Stir in tomatoes, cumin, curry, paprika, and remaining ½ teaspoon salt; cook 2 minutes.
3. Stir vegetable mixture into couscous; sprinkle with pine nuts, parsley, and prunes.
EACH SERVING: About 450 calories (24 percent calories from fat), 14g protein, 76g carbohydrate, 12g total fat (2g saturated), 14g fiber, 0mg cholesterol, 570mg sodium
GET YOUR GRAINS: COUSCOUS
Originally from North Africa, this grainlike pasta is made from semolina wheat flour. The packaged, precooked version is ready to eat in just 5 minutes and is widely available in supermarkets. Look for whole-wheat couscous, which is similar in taste and texture to regular couscous, but packs a whopping 8 grams of fiber per serving.
Farro Risotto with Butternut Squash
The firm, chewy texture of farro resembles Arborio rice but boasts the nutritional characteristics of spelt. Italians have enjoyed this grain since the days of the Roman Empire.
ACTIVE TIME: 20 minutes
TOTAL TIME: 55 minutes
MAKES: 4 main-dish servings
| 1 | tablespoon olive oil |
| 1 | small onion, finely chopped |
| ½ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 1½ | cups farro (emmer wheat) |
| ½ | cup dry white wine |
| 1¼ | cups water |
| 1 | can (14½ ounces) vegetable broth or 1¾ cups Homemade Vegetable Broth |
|
teaspoon dried thyme |
|
teaspoon dried rosemary, crushed |
| 1 | butternut squash (2 pounds), peeled and cut into ½-inch pieces |
| ½ | cup freshly grated Parmesan cheese, plus additional for serving |
| ¼ | cup loosely packed fresh parsley leaves, chopped |
1. In deep nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion, salt, and pepper, and cook 5 to 7 minutes or until onion is tender and lightly browned. Add farro and cook 2 to 3 minutes or until lightly browned, stirring constantly. Add wine and cook about 1 minute or until absorbed.
2. To farro mixture in skillet, add water, broth, thyme, and rosemary; cover skillet and heat to boiling over high heat. Stir in squash; reduce heat to medium-low. Cover and simmer about 20 minutes longer or until farro is just tender (mixture will still be soupy).
3. Uncover and cook 1 to 2 minutes longer over high heat, stirring constantly, until most liquid is absorbed. Remove skillet from heat and stir in Parmesan and parsley. Serve with additional Parmesan, if you like.
EACH SERVING: About 415 calories (20 percent calories from fat), 16g protein, 74g carbohydrate, 9g total fat (3g saturated), 6g fiber, 8mg cholesterol, 925mg sodium
BROWN RICE RISOTTO WITH BUTTERNUT SQUASH: Prepare recipe as above, substituting 1½ cups regular long-grain brown rice for farro. In step 2, add 2½ cups water and cook rice 45 minutes (instead of 20 minutes) on medium-low heat, once pot is covered and simmering.
EACH SERVING: About 445 calories (18 percent calories from fat), 13g protein, 80g carbohydrate, 9g total fat (3g saturated), 6g fiber, 8mg cholesterol, 930mg sodium
Wheat-Berry Pilaf with Green Beans
Make this tasty veggie-flecked combination of brown rice and wheat berries the centerpiece of a vegetarian meal.
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour, 30 minutes
MAKES: 4 main-dish or 8 side-dish servings
| 1 | cup wheat berries (whole-wheat kernels) |
| 4 | cups water |
| ½ | cup long-grain brown rice |
| 3 | teaspoons olive oil |
| 4 | carrots, peeled and cut into ½-inch dice |
| 2 | stalks celery, cut into ½-inch dice |
| 1 | large onion (12 ounces), cut into ½-inch dice |
| 1 | can (14½ ounces) vegetable broth or 1¾ cups Homemade Vegetable Broth |
| 8 | ounces green beans, trimmed and cut into 1½-inch pieces |
| ¾ | teaspoon salt |
| ½ | teaspoon freshly grated orange peel |
| ¼ | teaspoon coarsely ground black pepper |
| ¼ | teaspoon dried thyme |
| ¾ | cup dried cranberries |
1. In 3-quart saucepan, heat wheat berries and water to boiling over high heat. Reduce heat to low; cover and simmer until wheat berries are firm to the bite but tender enough to eat, about 50 minutes; drain and set aside.
2. Meanwhile, in 2-quart saucepan, prepare brown rice as label directs, but do not add butter or salt.
3. While wheat berries and brown rice are cooking, in deep 12-inch skillet, heat 2 teaspoons oil over medium heat until hot. Add carrots and celery; cook until almost tender, about 10 minutes, stirring occasionally. Add onion and remaining 1 teaspoon oil; cook until vegetables are lightly browned, 12 to 15 minutes longer, stirring occasionally.
4. Increase heat to high; add broth, green beans, salt, orange peel, pepper, and thyme, and heat to boiling. Reduce heat to medium-high; cook until green beans are just tender, about 5 minutes, stirring often.
5. Add cranberries, wheat berries, and brown rice to skillet; stir to combine.
EACH MAIN-DISH SERVING: About 425 calories (13 percent calories from fat), 14g protein, 84g carbohydrate, 6g total fat (1g saturated), 12g fiber, 0mg cholesterol, 790mg sodium
GET YOUR GRAINS: WHEAT BERRIES
Whole wheat is a nutritional powerhouse, containing thirteen B vitamins, vitamin E, protein, and essential fatty acids. Wheat berries are unmilled kernels of wheat; they are chewy with a pleasant nutty taste that makes them a great choice for salads. The coarsely crushed kernels of wheat are sold as cracked wheat. Because the kernels have been split open, cracked wheat cooks more quickly than wheat berries, so use it when you need to get whole-grain goodness fast!
We layered napa cabbage with gingery grain filling and topped it all with tangy-sweet tomatoes.
ACTIVE TIME: 45 minutes
TOTAL TIME: 1 hour 25 minutes
MAKES: 6 main-dish servings
| 2 | cups water |
| 1½ | cups bulgur |
| 1 | tablespoon vegetable oil |
| 2 | carrots, peeled and diced |
| 2 | stalks celery, diced |
| 1 | red pepper, diced |
| ½ | small head napa cabbage (Chinese cabbage), cored and cut crosswise into 2-inch strips to equal about 12 cups |
| 3 | garlic cloves, crushed with garlic press |
| 3 | green onions, sliced |
| 2 | tablespoons minced, peeled fresh ginger |
| 2 | tablespoons plus 1 teaspoon soy sauce |
| 2 | tablespoons seasoned rice vinegar |
| 1 | can (14½ ounces) diced tomatoes |
| 2 | tablespoons brown sugar |
| 2 | tablespoons chopped fresh parsley for garnish |
1. Preheat oven to 350°F.
2. In 2-quart saucepan, heat 1 ½ cups water to boiling over high heat; stir in bulgur. Remove saucepan from heat; cover and set aside.
3. In 5-quart Dutch oven, heat oil over mediumhigh heat. Add carrots, celery, and red pepper; cook 5 minutes. Add cabbage stems, and cook until vegetables are tender, 7 minutes longer. Reduce heat to low; add garlic, green onions, and ginger, and cook 1 minute longer, stirring.
4. Add remaining ½ cup water; heat to boiling over high heat. Reduce heat to low; simmer 1 minute, stirring. Remove Dutch oven from heat; stir in 2 tablespoons soy sauce, 1 tablespoon vinegar, and cooked bulgur.
5. In small bowl, combine tomatoes with their juice, brown sugar, and remaining 1 teaspoon soy sauce and 1 tablespoon vinegar.
6. In 3-quart casserole, place half of cabbage leaves; top with bulgur mixture, then remaining cabbage leaves. Spoon tomato mixture over top. Cover casserole and bake until hot in center and top layer of cabbage leaves is wilted, about 40 minutes. Sprinkle with parsley before serving.
EACH SERVING: About 220 calories (12 percent calories from fat), 7g protein, 43g carbohydrate, 3g total fat (0g saturated), 12g fiber, 0mg cholesterol, 800mg sodium
White-Bean and Tomatillo Chili
This spicy vegetarian chili is made with fresh tomatillos—the tart, green, tomatolike fruits (with papery husks) that are a staple of Southwestern cuisine. Serve with warm tortillas and a dollop of plain yogurt.
ACTIVE TIME: 25 minutes
TOTAL TIME: 45 minutes
MAKES: 4 main-dish servings
| 2 | tablespoons olive oil |
| 3 | garlic cloves, crushed with garlic press |
| 1 | small onion, cut in half and thinly sliced |
| 1 | jalapeño chile, seeded and minced |
| 1 | teaspoon ground cumin |
| 1 | pound tomatillos, husked, rinsed, and coarsely chopped |
| 1¼ | teaspoons salt |
| ½ | teaspoon sugar |
| 1 | can (14½ ounces) low-sodium vegetable broth or 1¾ cups Homemade Vegetable Broth |
| 1 | can (4 ounces) chopped mild green chiles |
| 1 | cup water |
| 2 | cans (15 to 19 ounces each) low-sodium white kidney beans (cannellini), rinsed, drained, and coarsely mashed |
| 1 | cup loosely packed fresh cilantro leaves, chopped |
1. In nonstick 10-inch skillet, heat oil over medium heat until hot. Add garlic, onion, jalapeño, and cumin, and cook until light golden, 7 to 10 minutes, stirring often.
2. Meanwhile, in 5- to 6-quart saucepot, heat tomatillos, salt, sugar, broth, green chiles and their liquid broth, and water to boiling over high heat. Reduce heat to low. Stir onion mixture into saucepot; cover and simmer 15 minutes.
3. Stir in beans and cilantro; heat through.
EACH SERVING: About 300 calories (29 percent calories from fat), 12g protein, 42g carbohydrate, 10g total fat (1g saturated), 12g fiber, 0mg cholesterol, 966mg sodium
This easy-to-make vegetarian stew owes its complex flavor to spicy, fresh ginger and traditional Indian curry powder.
ACTIVE TIME: 25 minutes
TOTAL TIME: 50 minutes
MAKES: 8 main-dish servings
| 1 | tablespoon olive oil |
| 3 | carrots, peeled and chopped |
| 1 | onion, chopped |
| 1½ | cups brown rice |
| 1 | tablespoon finely chopped, peeled fresh ginger |
| 1 | tablespoon curry powder |
| ¾ | teaspoon salt |
| 2½ | cups canned or homemade vegetable broth |
| 1 | medium (2-pound) head cauliflower, cut into small florets |
| 2 | cans (15 to 19 ounces each) garbanzo beans (chickpeas), rinsed and drained |
| ½ | cup loosely packed fresh cilantro leaves, chopped |
| ¼ | cup plain low-fat yogurt plus additional for serving |
1. In 6-quart Dutch oven, heat oil on mediumhigh heat until hot. Add carrots and onion, and cook 10 to 12 minutes or until vegetables are lightly browned and tender, stirring frequently.
2. Meanwhile, prepare rice as label directs; keep warm.
3. Stir ginger, curry, and salt into carrot mixture; cook 3 minutes, stirring constantly. Add broth; cover and heat to boiling on high. Stir in cauliflower and garbanzo beans; cover and cook on medium 15 to 20 minutes longer, gently stirring every 5 minutes until cauliflower is tender.
4. To serve, stir chopped cilantro and ¼ cup yogurt into cauliflower stew. Spoon rice into serving bowls; top with stew. Serve cauliflower stew with additional yogurt to dollop on top.
EACH SERVING: About 360 calories (13 percent calories from fat), 12g protein, 68g carbohydrate, 5g total fat (1g saturated), 10g fiber, 1mg cholesterol, 650mg sodium
GET YOUR GRAINS: BROWN RICE
Consider making brown rice a staple in your diet. It has all its bran layers intact (only the inedible outer husk is removed) and therefore all its nutrients—including 3.5 grams of fiber per cup—are present and accounted for. It is an excellent source of manganese (a mineral that helps produce energy from protein and carbohydrates) and selenium (key to a healthy immune system). Experiment with long-, medium-, and short-grain options. Note: White rice has only a shadow of the nutritive value of brown rice. Even though it’s often enriched, it’s been stripped of its bran and germ.
Instead of topping your grains with veggies, fill your veggies with whole-grain goodness.
ACTIVE TIME: 1 hour
TOTAL TIME: 1 hour 15 minutes
MAKES: 4 main-dish servings or 8 side-dish servings
| 4 | large artichokes |
| 1 | tablespoon lemon juice |
| 3 | tablespoons olive oil |
| 2 | carrots, peeled and diced |
| 2 | garlic cloves, minced |
| ¼ | cup chopped fresh mint |
| 3 | tablespoons chopped fresh parsley |
| 1 | cup whole-wheat couscous (Moroccan pasta) |
| 1½ | cups canned or homemade vegetable broth |
| ½ | teaspoon salt |
| ¼ | teaspoon coarsely ground black pepper |
| 1 | lemon, cut into wedges |
| parsley sprigs for garnish | |
1. Prepare and cook artichokes: With sharp knife, cut off 1 inch straight across top of each artichoke. Cut off stems; peel and reserve them. Pull off outer dark green leaves and trim any thorny tips. Spread artichokes open and carefully cut around and remove chokes. In a 5-quart saucepot, heat lemon juice and 1 inch water to boiling over high heat. Set artichokes on stem ends in boiling water, along with peeled stems; heat to boiling. Reduce heat to low; cover and simmer until a knife inserted in center goes though bottom easily, 30 to 40 minutes. Drain.
2. Meanwhile, preheat oven to 400°F.
3. In nonstick 10-inch skillet, heat 1 tablespoon oil over medium heat until hot. Add carrots and cook until tender, about 10 minutes, stirring occasionally. Stir in garlic; cook 1 minute longer. Remove to medium bowl. Dice artichoke stems; add to carrot mixture with mint and parsley.
4. Prepare couscous as label directs but use 1 cup broth in place of 1 cup of water called for. When couscous is done, stir in salt, pepper, carrot mixture, and remaining 2 tablespoons oil.
5. Pour remaining ½ cup broth into shallow baking dish large enough to hold all artichokes (13" by 9"); arrange cooked artichokes in dish. Spoon couscous mixture between artichoke leaves and into center cavities. Bake until artichokes are heated through, 15 to 20 minutes.
6. Serve artichokes with lemon wedges and garnish with parsley sprigs.
EACH MAIN-DISH SERVING: About 350 calories (28 percent calories from fat), 11g protein, 54g carbohydrate, 11g total fat (2g saturated), 12g fiber, 4mg cholesterol, 600mg sodium
This low-cal lasagna is meat-free and loaded with veggies. It tastes great as a leftover, so you can make it over the weekend and serve it later in the week, on a busy night.
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour 15 minutes
MAKES: 4 main-dish servings
| 2 | zucchini or yellow summer squash, thinly sliced |
| 2 | teaspoons olive oil |
| ¼ | teaspoon salt |
| 1 | bunch Swiss chard, tough stems discarded, thinly sliced |
| 1 | small onion (4 to 6 ounces), finely chopped |
| 2 | garlic cloves, crushed with press |
| 1 | teaspoon fresh thyme leaves, chopped |
| 1 | pound plum tomatoes, cored and thinly sliced |
| 4 | no-boil lasagna noodles, rinsed with cold water |
| 2 | carrots, peeled and shredded |
| 1 | cup part-skim ricotta cheese |
| 1 | ounce provolone cheese, finely shredded (¼ cup) |
1. Arrange one oven rack 4 inches from broiler heat source and place second rack in center. Preheat broiler.
2. In large bowl, toss zucchini with 1 teaspoon oil and teaspoon salt. Arrange on 18″ by 12″ jelly-roll pan in single layer. Broil 6 minutes or until golden brown, turning over once. Set aside. Reset oven control to 425°F.
3. Rinse chard in cold water; drain, leaving some water clinging to leaves.
4. In 12-inch skillet, heat remaining 1 teaspoon oil over medium heat. Add onion and cook 3 minutes or until soft, stirring occasionally. Add chard, garlic, thyme, and remaining teaspoon salt. Cook 6 to 7 minutes or until chard is very soft, stirring frequently. Remove from heat and set aside.
5. In 8-inch square baking dish, layer half of tomatoes, lasagna noodles, Swiss chard, shredded carrots, zucchini slices, and ricotta, in that order. Repeat layering once. Top with provolone. Cover with foil. (Lasagna can be prepared to this point and refrigerated overnight.) Bake 30 minutes, covered. (If refrigerated, bake 10 minutes longer.) Uncover and bake 20 minutes longer or until golden brown and bubbling.
EACH SERVING: About 275 calories (29 percent calories from fat), 16g protein, 33g carbohydrate, 9g total fat (5g saturated), 6g fiber, 29mg cholesterol, 541mg sodium
Healthy Makeover Macaroni and Cheese
Predictable: Our classic mac and cheese, with its 1¼ pounds of cheese, has 640 calories and 30 fat grams per serving. Surprising: Our revamped version, with reduced-fat cheese and low-fat milk, is still creamy and flavorful but has only 420 calories and 12 fat grams for the same serving size.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 4 main-dish servings
| 8 | ounces whole-wheat rotini pasta (2½ cups) |
| 4 | teaspoons cornstarch |
| 2 | cups low-fat (1%) milk |
| ½ | teaspoon Dijon mustard |
| ¼ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| 4 | ounces reduced-fat (2%) pasteurized process cheese spread, cut into ½-inch cubes |
| 2 | ounces extra-sharp Cheddar cheese, shredded (½cup) |
|
cup freshly grated Pecorino-Romano cheese |
| 2 | tablespoons plain dried bread crumbs |
| 1 | medium tomato, thinly sliced |
1. Cook pasta as label directs.
2. Meanwhile, in 2-quart saucepan, whisk cornstarch into milk; heat to boiling over medium heat, whisking occasionally. Boil 1 minute. Remove saucepan from heat; whisk in mustard, salt, and pepper. Stir in pasteurized process cheese, Cheddar, and ¼ cup Romano. (Cheese does not need to melt completely.) In small bowl, combine bread crumbs with remaining Romano.
3. Preheat broiler. Spray shallow 1 ½-quart broiler-safe baking dish with nonstick cooking spray.
4. When pasta is done, drain and return to saucepot. Stir cheese sauce into pasta; spoon into prepared baking dish. Arrange tomato slices on top; sprinkle with crumb mixture.
5. Place baking dish in broiler about 6 inches from source of heat. Broil macaroni mixture 2 to 3 minutes or until top is lightly browned. Let macaroni and cheese stand 5 minutes to set slightly for easier serving.
EACH SERVING: About 420 calories (26 percent calories from fat), 23g protein, 59g carbohydrate, 12g total fat (7g saturated), 5g fiber, 37mg cholesterol, 920mg sodium 
Traditional vegetables for French ratatouille (eggplant, yellow summer squash, peppers and onions) are roasted and turned into a healthy vegetarian sauce for rigatoni pasta. For photo.
ACTIVE TIME: 15 minutes
TOTAL TIME: 1 hour
MAKES: 6 main-dish servings
| 1 | large eggplant (15 ounces), trimmed and cut into ½-inch cubes |
| 1 | small onion (6 to 8 ounces), cut into ½-inch pieces |
| 3 | tablespoons extra-virgin olive oil |
| ½ | teaspoon salt |
| ½ | teaspoon ground black pepper |
| 1 | package (16 ounces) rigatoni pasta |
| 2 | yellow summer squash, cut into ½-inch pieces |
| 1 | medium red pepper (4 to 6 ounces), cut into ½-inch pieces |
| 1 | can (14½ ounces) crushed tomatoes |
| 1 | garlic clove, crushed with press |
| ½ | cup fresh basil leaves, very thinly sliced |
| ½ | cup freshly grated Parmesan cheese |
1. Preheat oven to 450°F. In 18″ by 12″ jelly-roll pan, combine eggplant, onion, 2 tablespoons oil, ¼ teaspoon salt, and ¼ teaspoon black pepper until well mixed. Spread in even layer. Roast vegetables 15 minutes.
2. Meanwhile, in saucepot, cook pasta as label directs. To pan with eggplant, add squash, red pepper, remaining 1 tablespoon oil and remaining ¼ teaspoon each salt and black pepper. Stir gently until well mixed, then spread vegetables in even layer. Roast 25 to 30 minutes longer or until vegetables are very tender.
3. When pasta is done, drain and set aside. In same saucepot, heat tomatoes with their juice and garlic to boiling over medium-high heat; cook 4 minutes or until slightly thickened. Remove from heat; add pasta and roasted vegetables and basil; toss together until well combined.
4. Divide pasta and vegetable mixture among warm serving bowls. Sprinkle with grated Parmesan to serve.
EACH SERVING: About 445 calories (22 percent calories from fat), 16g protein, 72g carbohydrate, 11g total fat (3g saturated), 7g fiber, 7mg cholesterol, 670mg sodium
EAT YOUR EGGPLANT
It’s worth the effort to learn to like eggplant: That bitter taste comes, in part, from chlorogenic acid, which helps prevent cancer and can also keep heart-threatening plaque from building up. What’s more, lab studies show that eating eggplant lowers LDL cholesterol and helps artery walls relax, which can cut your risk for high blood pressure. To mellow eggplant’s flavor, try grilling or slow-roasting it. (Salting it and letting it stand for 30 minutes also helps draw out some of the bitterness. Rinse off the salt before proceeding with your recipe.)
Pasta with Broccoli Rabe and Garbanzos
Bitter greens are paired with sweet golden raisins and tossed with pasta and beans. High in protein and fiber, this is a great meatless meal.
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
MAKES: 6 main-dish servings
| 1 | package (16 ounces) penne or ziti |
| 1 | gallon water |
| 2 | bunches broccoli rabe (about 12 ounces each), tough stems trimmed |
| 2 | tablespoons olive oil |
| 3 | garlic cloves, crushed with side of chef’s knife |
| ¼ | teaspoon crushed red pepper |
| 1 | can (15 to 19 ounces) garbanzo beans, rinsed and drained |
| ¼ | cup golden raisins |
| 1¼ | teaspoons salt |
| grated Parmesan cheese (optional) | |
1. In large saucepot, cook pasta as label directs. When pasta has reached desired doneness, remove 
cup pasta cooking water and reserve. Drain pasta.
2. Meanwhile, in another large saucepot, heat gallon of water to boiling. Add broccoli rabe and cook 3 to 5 minutes or until thickest parts of stems are tender. Drain broccoli rabe and cool slightly. Cut into 2-inch pieces.
3. Wipe saucepot dry. Add oil, and heat over medium-high heat until hot. Add garlic and crushed red pepper, and cook 1 minute, stirring. Add broccoli rabe, garbanzo beans, and raisins, and cook about 3 minutes to heat through, stirring often. Remove saucepot from heat.
4. Add pasta, reserved cooking water, and salt to broccoli rabe mixture; toss well. Serve with Parmesan, if you like.
EACH SERVING: About 445 calories (14 percent calories from fat), 17g protein, 79g carbohydrate, 7g total fat (1g saturated), 6g fiber, 0mg cholesterol, 773mg sodium
An onion-flecked white bean sauté adds heft to this fresh and healthy pesto pasta dish, making it light yet satisfying.
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
MAKES: 6 main-dish servings
| 12 | ounces whole-wheat penne or rotini |
| 1½ | cups packed fresh basil leaves |
| 1 | garlic clove, peeled |
| 3 | tablespoons water |
| 3 | tablespoons extra-virgin olive oil |
| ¼ | teaspoon salt |
| ¼ | teaspoon ground black pepper |
| ½ | cup grated Parmesan cheese |
| 1 | small onion (4 to 6 ounces), chopped |
| 1 | can (15 to 19 ounces) white kidney beans (cannellini), rinsed and drained |
| 1 | pint grape tomatoes (red, yellow, and orange mix if available), cut into quarters |
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, make pesto: In food processor with knife blade attached, blend basil, garlic, water, 2 tablespoons oil, salt, and pepper until pureed, stopping processor occasionally and scraping bowl with rubber spatula. Add Parmesan; pulse to combine. Set aside.
3. In 12-inch skillet, heat remaining 1 tablespoon oil over medium heat until very hot; add onion and cook 5 to 7 minutes or until beginning to soften. Stir in white beans, and cook 5 minutes longer, stirring occasionally.
4. Reserve ¼ cup pasta cooking water. Drain pasta and return to saucepot; stir in white bean mixture, pesto, tomatoes, and reserved cooking water. Toss to coat.
EACH SERVING: About 375 calories (24 percent calories from fat), 15g protein, 59g carbohydrate, 10g total fat (2g saturated), 9g fiber, 5mg cholesterol, 435mg sodium 
Soba Noodles Primavera with Miso
This is a quick and easy Asian-inspired pasta primavera made with packaged broccoli flowerets and shredded carrots. For a nutritional boost, we used soba noodles and miso (concentrated soybean paste).
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
MAKES: 4 main-dish servings
| 1 | package (8 ounces) soba noodles |
| 1 | tablespoon olive oil |
| 1 | medium red pepper (4 to 6 ounces), thinly sliced |
| 1 | large onion (12 ounces), sliced |
| 2 | garlic cloves, crushed with garlic press |
| 1 | tablespoon grated, peeled fresh ginger |
| ¼ | teaspoon crushed red pepper |
| 1 | package (16 ounces) extra-firm tofu, drained, patted dry and cut into 1-inch chunks |
| 1 | bag (16 ounces) broccoli flowerets, cut into 1½-inch pieces |
| 1 | bag (10 ounces) shredded carrots |
| ¼ | cup water |
| ¼ | cup red (dark) miso paste |
| 2 | green onions, thinly sliced |
1. In large saucepot, prepare noodles as label directs.
2. Meanwhile, in nonstick 5- to 6-quart Dutch oven, heat oil over medium heat until hot. Add red pepper and onion; cook until golden, about 10 minutes, stirring occasionally. Add garlic, ginger, crushed red pepper, and tofu; cook 1 minute, stirring. Add broccoli, carrots, and water; heat to boiling over medium-high heat. Reduce heat to medium; cover and cook until vegetables are tender, about 7 minutes.
3. When noodles have cooked to desired doneness, drain, reserving ¾ cup cooking water. Return noodles to saucepot.
4. With wire whisk, mix miso paste into reserved noodle cooking water until blended.
5. To serve, toss noodles with tofu mixture, green onions, and miso-paste mixture.
EACH SERVING: About 450 calories (28 percent calories from fat), 26g protein, 68g carbohydrate, 11g total fat (2g saturated), 11g fiber, 0mg cholesterol, 1,290mg sodium
