lemon-basil halibut with linguine
salmon with honey-balsamic glaze
tilapia with pumpkin seed crust and pineapple-avocado salsa
mediterranean chicken with mushrooms and artichokes
manicotti-style chicken roll-ups
pork tenderloin stuffed with spinach, pine nuts, and sun-dried tomatoes
tofu with orange and rosemary glaze
sweet potato fries with curry dipping sauce
Baking is one of the most familiar cooking techniques to most home cooks. It’s as simple as turning on the oven and allowing the dry heat to cook the food. This method keeps food moist and flavorful without needing to add any unhealthy saturated fat. Baking usually requires limited hands-on time or attention; there’s no need to turn foods over, stir them frequently, or keep an eye on the dish. You combine ingredients, put them in a baking vessel, place it in the oven, set the timer, and let the food cook while you go on to do something else until dinner is ready.
When you think about baking, what foods come to mind—bread, cookies, and casseroles? The gentle heat of the oven not only melds flavors but can also provide crisp textures, making almost any food taste scrumptious, including fish, poultry, vegetables, and tofu. Similar to roasting, baking usually involves lower temperatures and smaller pieces of meat, such as the chicken breasts used in Mediterranean Chicken with Mushrooms and Artichokes, or fish fillets, such as Salmon with Honey-Balsamic Glaze. Baking can also turn large vegetables, such as whole or halved squash, into tender, succulent edible bowls with fabulous fillings, such as Acorn Squash Stuffed with Cranberry-Studded Quinoa. It can mimic the crisp exteriors of fried foods, as in Cheesy Kale Chips or Sweet Potato Fries with Curry Dipping Sauce. And, of course, it’s perfect for classic family favorites such as Mini Meat Loaves and Spinach Lasagna.
TO BAKE:
To cook food in an oven without direct exposure to a flame, surrounding it with dry heat.
Tools & Equipment Needed: Oven thermometer, instant-read thermometer, oven mitts and pot holders, glass baking dishes, metal baking pans, baking sheets (rimmed and unrimmed), loaf pan, muffin pans, wire rack, kitchen timer
TIPS:
• Since the temperatures of most ovens are not calibrated exactly, check the accuracy of yours with an oven thermometer and either have the oven recalibrated if it’s way off or adjust the baking temperature accordingly.
• Be sure to preheat the oven; it’s worth the wait. If you get impatient and put food into the oven before it has reached the proper temperature, you’re likely to end up with unevenly cooked food that hasn’t browned properly. Food also cooks faster if it’s started at the correct temperature. And some foods, like those made with yeast, baking soda, or baking powder, won’t rise properly if they’re put in a cold oven because those ingredients react immediately to heat.
• To preheat the oven more quickly, use the broiler setting for a few minutes before switching to the required oven temperature.
• It’s best to leave the oven door closed as much as possible. Opening it lets out the heat and lowers the temperature in the oven, which can result in uneven cooking and longer cooking times.
• Use a meat thermometer to check the doneness of meat and poultry. Remove the food from the oven before inserting the instant-read thermometer. Insert the thermometer into the center, or thickest part, of the meat, making sure the thermometer doesn’t touch bone or fat.
• Turn the oven on while you’re gathering and prepping your ingredients, so it will be ready when you are. Some ovens can take 10 to 15 minutes to reach the desired temperature.
Tender chunks of halibut nestle in nutty whole-grain linguine along with crisp broccoli and sweet roasted red bell pepper, while a creamy sauce coats each bite of this delectable casserole.
SERVES 4 | 1½ cups per serving
4 ounces dried whole-grain linguine
Cooking spray
2 cups broccoli florets, blanched
1 cup roasted red bell peppers, drained if bottled, coarsely chopped
½ cup loosely packed fresh basil, coarsely chopped
1 pound halibut fillets, rinsed, patted dry, and cut into ¾-inch pieces
1 cup fat-free half-and-half
1½ tablespoons all-purpose flour
1 teaspoon garlic powder
1 teaspoon grated lemon zest
¼ teaspoon salt
⅛ teaspoon pepper
2 tablespoons shredded or grated Parmesan cheese
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander.
Preheat the oven to 350°F. Lightly spray an 11 × 7 × 2-inch glass baking dish with cooking spray.
In the baking dish, stir together the pasta, broccoli, roasted peppers, and basil. Arrange the fish in a single layer on the pasta mixture.
In a small bowl, whisk together the remaining ingredients except the Parmesan. Pour over the fish and pasta mixture. Bake, covered, for 25 minutes, or until the fish flakes easily when tested with a fork. Sprinkle with the Parmesan.
per serving
calories 289
total fat 3.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 57 mg
sodium 371 mg
carbohydrates 36 g
fiber 5 g
sugars 6 g
protein 31 g
dietary exchanges: 2 starch, 1 vegetable, 3½ lean meat
COOK’S TIP ON BLANCHING: To blanch broccoli or other vegetables, fill a saucepan three-quarters full of water. Bring to a boil over high heat. Boil the broccoli for 1 to 2 minutes, or until lightly cooked. Drain the broccoli and briefly submerge it in ice water to stop the cooking process.
Use simple ingredients likely to be found in your kitchen to create a sweet and savory glaze for salmon. Sesame seeds add texture to this entrée that’s sure to become a family favorite. When the fish is cooked, put Easy Peach Crisp in the oven to have a warm, delicious dessert after dinner is done.
SERVES 4 | 3 ounces fish per serving
Cooking spray
1½ tablespoons light mayonnaise
1½ tablespoons balsamic vinegar
1 tablespoon honey
1½ teaspoons sesame seeds
¾ teaspoon dried oregano, crumbled
¾ teaspoon olive oil
1 medium garlic clove, minced
4 salmon fillets (about 4 ounces each), rinsed and patted dry
Preheat the oven to 375°F. Lightly spray a shallow baking dish with cooking spray.
In a small bowl, whisk together the mayonnaise and vinegar until smooth. Whisk in the remaining ingredients except the fish.
Put the fish in the baking dish. Lightly spread the mayonnaise mixture over the top and sides of the fish.
Bake for 15 to 20 minutes, or until the fish is cooked to the desired doneness.
per serving
calories 204
total fat 8.5 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.5 g
cholesterol 55 mg
sodium 125 mg
carbohydrates 7 g
fiber 0 g
sugars 6 g
protein 24 g
dietary exchanges: ½ other carbohydrate, 3 lean meat
Pumpkin seeds give a crisp crunch and nutty flavor to this fish dish, while creamy avocado adds richness to the spicy-sweet fruit salsa that accompanies it.
SERVES 4 | 3 ounces fish and ⅓ cup salsa per serving
FISH
¼ cup all-purpose flour
2 large egg whites
¼ cup finely chopped unsalted shelled pumpkin seeds, dry-roasted (about 2 ounces)
¼ cup whole-wheat panko (Japanese-style bread crumbs)
1 teaspoon paprika
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
SALSA
1 8-ounce can pineapple tidbits in their own juice, drained
1 medium avocado, chopped
¼ cup finely chopped red onion
¼ cup chopped fresh cilantro
2 tablespoons finely chopped fresh jalapeño, seeds and ribs discarded (see Cook’s Tip)
1 to 2 tablespoons fresh lime juice
Preheat the oven to 400°F.
Put the flour in a medium shallow dish. In a separate medium shallow dish, whisk the egg whites until foamy. In a third medium shallow dish, stir together the pumpkin seeds, panko, and paprika. Dip the fish in the flour, then in the egg whites, and finally in the pumpkin seed mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the mixture so it adheres to the fish. Place the fish on a baking sheet.
Reduce the oven temperature to 375°F. Bake the fish for 12 to 15 minutes, or until it flakes easily when tested with a fork.
Meanwhile, in a small bowl, gently stir together the salsa ingredients. Serve the fish topped with the salsa.
per serving
calories 331
total fat 13.5 g
saturated fat 2.5 g
trans fat 0.0 g
polyunsaturated fat 3.0 g
monounsaturated fat 7.0 g
cholesterol 57 mg
sodium 99 mg
carbohydrates 25 g
fiber 6 g
sugars 8 g
protein 30 g
dietary exchanges: 1 starch, ½ fruit, 1 vegetable, 3½ lean meat
Baking the chicken with its skin on helps keep the meat moist and tender. The skin also presses the basil, paprika, and lemon tightly against the meat so it can soak up their flavors.
SERVES 4 | 3 ounces chicken per serving
Cooking spray
½ teaspoon paprika
¼ teaspoon pepper
4 bone-in chicken breast halves with skin, all visible fat discarded
2 to 3 tablespoons fresh lemon juice
8 medium fresh basil leaves
¼ teaspoon salt
Preheat the oven to 375°F. Lightly spray a 9-inch glass baking dish with cooking spray.
In a small bowl, stir together the paprika and pepper.
Gently pull back the skin from one piece of chicken, leaving it attached at one end and being careful not to tear it. Sprinkle one-fourth of the lemon juice and one-fourth of the paprika mixture over the exposed meat. Arrange 2 basil leaves on top. Pull the skin back into place, covering the basil leaves. Transfer to the baking dish with the skin side up. Repeat with the remaining chicken.
Bake for 30 minutes, or until the chicken is no longer pink in the center. Discard the skin. Just before serving, sprinkle the chicken with the salt.
per serving
calories 138
total fat 3.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 76 mg
sodium 283 mg
carbohydrates 1 g
fiber 0 g
sugars 0 g
protein 25 g
dietary exchanges: 3 lean meat
Juicy chicken is baked to perfection with tender mushrooms, tangy artichoke hearts, and sweet tomatoes to create the warm flavors of the Mediterranean. Serve over brown rice or whole-grain orzo.
SERVES 4 | 3 ounces chicken per serving
½ cup all-purpose flour
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 tablespoons olive oil
8 ounces sliced button mushrooms
1 6-ounce jar marinated artichoke hearts, drained
2 cups chopped tomatoes
2 medium garlic cloves, minced
½ teaspoon dried oregano, crumbled
½ teaspoon pepper (freshly ground preferred), or to taste
½ cup dry sherry or fat-free, low-sodium chicken broth
Preheat the oven to 350°F.
Put the flour in a medium shallow dish. Dip the chicken in the flour, turning to coat and gently shaking off any excess. Transfer to a large plate.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 minutes on each side, or until lightly browned. Transfer to an 11 × 7 × 2-inch baking dish. Place the mushrooms and artichokes around the chicken.
In a small bowl, stir together the tomatoes, garlic, oregano, and pepper. Pour over the chicken, mushrooms, and artichokes. Bake for 25 minutes. Remove from the oven and stir in the sherry. Bake for 5 minutes, or until the chicken is no longer pink in the center.
per serving
calories 324
total fat 13.5 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 2.5 g
monounsaturated fat 7.0 g
cholesterol 73 mg
sodium 263 mg
carbohydrates 21 g
fiber 4 g
sugars 4 g
protein 28 g
dietary exchanges: 1 starch, 2 vegetable, 3 lean meat, ½ fat
In this fresh take on a classic dish, we replace the traditional pasta tubes with chicken breasts that have been flattened to roll around a creamy, herbed filling.
SERVES 4 | 1 roll-up per serving
¾ teaspoon dried oregano, crumbled
¾ teaspoon dried basil, crumbled
½ teaspoon dried marjoram, crumbled
¼ teaspoon pepper (freshly ground preferred), or to taste
1 cup water
1 6-ounce can no-salt-added tomato paste
1 medium garlic clove, minced
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to ¼-inch thickness
4 ounces fat-free ricotta cheese
2 ounces shredded or grated low-fat mozzarella cheese
Preheat the oven to 350°F.
In a small bowl, stir together the oregano, basil, marjoram, and pepper. In a small saucepan, stir together the water, tomato paste, garlic, and 1½ teaspoons of the oregano mixture. Bring to a boil. Reduce the heat and simmer for 10 minutes, stirring occasionally.
Place the chicken on a flat surface. In a separate small bowl, stir together the ricotta and the remaining oregano mixture. Spoon onto the center of each chicken breast. Roll up jelly-roll style.
Spread half the tomato paste mixture in an 11 × 7 × 2-inch baking dish. Place the roll-ups on the tomato paste mixture. Spoon the remaining mixture over the chicken. Sprinkle with the mozzarella. Bake for 45 minutes, or until the chicken is no longer pink in the center.
per serving
calories 216
total fat 4.5 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 80 mg
sodium 314 mg
carbohydrates 10 g
fiber 2 g
sugars 6 g
protein 33 g
dietary exchanges: 2 vegetable, 4 lean meat
COOK’S TIP ON FLATTENING CHICKEN BREASTS: Put a chicken breast with the smooth side up between two pieces of plastic wrap. With the smooth side of a meat mallet or a heavy pan, flatten the chicken to the desired thickness. Be careful not to tear the meat.
A spritz of fresh lime juice is the perfect finishing touch for this casserole, which is a handy way to use leftover chicken. If you don’t have any cooked chicken breast on hand, see the Cook’s Tip for a quick way to prepare some.
SERVES 4 | 1 cup per serving
10 ounces frozen brown rice
1 teaspoon ground cumin
1 tablespoon olive oil
1 4-ounce can chopped green chiles, undrained
¼ cup chopped fresh cilantro
1½ cups cubed cooked skinless chicken breast, cooked without salt (about 7½ ounces cooked)
½ cup shredded low-fat 4-cheese Mexican blend
1 medium lime, cut into 4 wedges
Preheat the oven to 350°F.
Prepare the rice using the package directions. Transfer to a medium bowl. Stir the cumin into the cooked rice. Spread the rice mixture in an 8-inch square baking pan. Drizzle with the oil. Using the back of a spoon, smooth the surface. Spoon the chiles over the mixture. Top with, in order, the cilantro, chicken, and cheese.
Bake, covered, for 15 minutes, or until the cheese has melted.
Serve with the lime wedges.
per serving
calories 242
total fat 8.5 g
saturated fat 2.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 3.0 g
cholesterol 52 mg
sodium 267 mg
carbohydrates 18 g
fiber 2 g
sugars 0 g
protein 22 g
dietary exchanges: 1 starch, 3 lean meat
COOK’S TIP: For quickly cooked chicken to use in this recipe, discard all the visible fat from 10 ounces of boneless, skinless chicken breasts. Cut the chicken into bite-size pieces. Lightly spray a small skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring constantly.
Making these single-serving meat loaves saves cooking time, and they’re chock-full of veggies, so they’re extra healthy, too. Save even more time by doubling the recipe and freezing the extras.
SERVES 4 | 1 meat loaf per serving
Cooking spray
½ cup no-salt-added ketchup
2 teaspoons Worcestershire sauce (lowest sodium available)
⅛ teaspoon salt
1 pound extra-lean ground beef
⅔ cup whole-wheat panko (Japanese-style bread crumbs)
½ cup chopped green onions
½ cup diced green bell pepper
½ cup diced red bell pepper
½ cup whole-kernel corn, thawed if frozen
2 large egg whites
Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. Set aside.
In a small bowl, whisk together the ketchup, Worcestershire sauce, and salt.
In a medium bowl, using your hands or a spoon, combine the beef, panko, green onions, bell peppers, corn, egg whites, and ¼ cup of the ketchup mixture until just blended. Divide the mixture into four parts. Transfer them to the baking sheet. Shape into four 3 × 4 × 1-inch loaves. Bake for 35 to 40 minutes. Remove from the oven.
Spoon the remaining ketchup mixture over the loaves. Bake for 2 to 4 minutes, or until the meat loaves register 160°F on an instant-read thermometer and are no longer pink in the center.
per serving
calories 266
total fat 6.5 g
saturated fat 2.5 g
trans fat 0.5 g
polyunsaturated fat 0.5 g
monounsaturated fat 2.5 g
cholesterol 62 mg
sodium 228 mg
carbohydrates 24 g
fiber 3 g
sugars 11 g
protein 30 g
dietary exchanges: 1 starch, 1 vegetable, 3½ lean meat
pork tenderloin stuffed with spinach, pine nuts, and sun-dried tomatoes
This elegant main dish is sure to impress when the pork is sliced open to reveal its beautiful, bright filling. It may look complicated, but it’s simple to prepare. Sweet sun-dried tomatoes, earthy spinach, and crunchy pine nuts provide a wonderful contrast to rosemary-scented pork. Have your oven do double duty by baking Acorn Squash Stuffed with Cranberry-Studded Quinoa at the same time. (See photo.)
SERVES 4 | 3 ounces pork and 2 tablespoons sauce per serving
½ cup dry-packed sun-dried tomatoes
Cooking spray
1 1-pound pork tenderloin, all visible fat discarded, butterflied and flattened to 1-inch thickness
2 tablespoons pine nuts, dry-roasted
1 tablespoon chopped fresh rosemary and 1 tablespoon chopped fresh rosemary, divided use
¼ teaspoon salt
⅛ teaspoon pepper and ⅛ teaspoon pepper, divided use
4 cups loosely packed baby spinach
Bring 1 cup water to a boil. Put the tomatoes in a small bowl. Pour in the boiling water. Let stand for 10 minutes, or until softened.
Preheat the oven to 375°F. Lightly spray a rimmed baking sheet with cooking spray.
Drain the tomatoes, discarding the soaking water. Squeeze them to remove any excess water. Coarsely chop the tomatoes.
Lay the opened pork on a cutting board. Sprinkle the tomatoes and pine nuts lengthwise over half of the pork. Sprinkle 1 tablespoon rosemary, the salt, and ⅛ teaspoon pepper over the tomato mixture. Arrange the spinach in a single layer on top. Fold the half with no filling over the other half. Using kitchen twine, tie the pork at 2-inch intervals to secure it. Transfer the pork to the baking sheet. Lightly spray the pork with cooking spray. Sprinkle with the remaining 1 tablespoon rosemary and ⅛ teaspoon pepper.
Bake for 40 minutes, or until the pork registers 145°F on an instant-read thermometer.
Transfer the pork to a clean cutting board. Discard the twine. Let stand for 3 minutes before slicing.
per serving
calories 166
total fat 5.0 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 1.5 g
monounsaturated fat 2.0 g
cholesterol 60 mg
sodium 218 mg
carbohydrates 6 g
fiber 2 g
sugars 2 g
protein 24 g
dietary exchanges: 1 vegetable, 3 lean meat
The pulp of the chayote squash is moist and tastes like a cross between an apple and a cucumber. The key to this recipe is not to overcook the vegetable filling. The tender-crisp texture is part of the charm of the finished dish.
SERVES 4 | 1 squash half per serving
2 medium chayote squash (about 1 pound total)
1 teaspoon canola or corn oil
2 medium ribs of celery, diced
2 medium carrots, diced
1 medium onion, diced
2 medium garlic cloves, minced
5 ounces frozen soy crumbles, thawed
2 medium Italian plum (Roma) tomatoes, diced
2 medium green onions, thinly sliced
¼ teaspoon dried thyme, crumbled
⅛ teaspoon salt
⅛ teaspoon pepper
¼ cup whole-wheat panko (Japanese-style bread crumbs)
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
Put the squash in a medium saucepan and fill the pan with enough cold water to cover by 2 inches. Bring to a boil over high heat. Reduce the heat and simmer for 30 minutes, or until the squash is tender when pierced with the tip of a sharp knife. Remove from the pan and plunge into a bowl of ice water to stop the cooking process. Let cool.
When the squash is cool, halve it lengthwise. Discard the seeds. Using a spoon or melon baller, scoop out the pulp, leaving a ½-inch border of the shell all the way around. Chop the pulp and set aside. Place the shells with the cut sides up on a rimmed baking sheet.
Preheat the oven to 375°F.
Meanwhile, in a small skillet, heat the oil over medium heat. Cook the celery, carrots, onion, and garlic for 2 to 3 minutes, or until tender-crisp (don’t overcook). Stir in the soy crumbles, tomatoes, green onions, thyme, salt, pepper, and reserved squash pulp. Cook for 30 seconds.
Spoon the soy crumble mixture into the squash shells. Sprinkle with the panko and Parmesan.
Bake for 15 to 20 minutes, or until heated through.
per serving
calories 142
total fat 2.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 1 mg
sodium 280 mg
carbohydrates 22 g
fiber 7 g
sugars 8 g
protein 11 g
dietary exchanges: ½ starch, 3 vegetable, 1 lean meat
COOK’S TIP: If you can’t find chayote squash, you can use yellow summer squash or zucchini instead. Halve the squash lengthwise. Scoop out the pulp, leaving a ¼-inch border of the shell all the way around. Dice the pulp. Set aside. Place the shells with the cut sides down in a medium glass baking dish. Microwave, covered, on 100 percent power (high) for 4 to 6 minutes, or until just tender. Remove from the microwave. Uncover the dish carefully to avoid steam burns. Proceed as directed.
This healthier version of a classic dish boasts three kinds of cheese for a lasagna with decadent flavor but less sodium and saturated fat.
SERVES 8 | one 4 × 3½-inch piece per serving
Cooking spray
1 pound dried whole-grain lasagna noodles
¼ cup shredded low-fat mozzarella cheese and 1 cup shredded low-fat mozzarella cheese, divided use
2 tablespoons shredded or grated Parmesan cheese and ¼ cup plus 2 tablespoons shredded or grated Parmesan cheese, divided use
3 cups chopped spinach
2 cups fat-free ricotta cheese
4 cups spaghetti sauce (lowest sodium available)
Preheat the oven to 350°F. Lightly spray a 13 × 9 × 2-inch baking dish with cooking spray.
Prepare the noodles using the package directions, omitting the salt. Drain well.
In a small bowl, stir together ¼ cup mozzarella and 2 tablespoons Parmesan.
In a medium bowl, stir together the spinach, ricotta cheese, and the remaining 1 cup mozzarella and ¼ cup plus 2 tablespoons Parmesan.
Spread 1 cup of the spaghetti sauce in a thin layer in the baking dish. Arrange about one-third of the noodles in a single layer on the sauce. Spread half the ricotta cheese mixture over the noodles. Repeat the layers. Top the second layer of ricotta cheese with 1 cup sauce, spreading it into a thin layer. Arrange the remaining noodles on top. Spread the remaining sauce over the noodles. Sprinkle with the mozzarella mixture. Bake for 30 to 40 minutes. Remove from the oven. Let stand for 10 to 15 minutes before slicing.
per serving
calories 345
total fat 5.5 g
saturated fat 1.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.5 g
cholesterol 15 mg
sodium 439 mg
carbohydrates 52 g
fiber 8 g
sugars 9 g
protein 23 g
dietary exchanges: 3 starch, 1 vegetable, 2 lean meat
Tangy and sweet, these orange-glazed tofu slices are a great substitute for fish or chicken when you’re topping a salad or making a sandwich.
SERVES 4 | 2 slices per serving
32 ounces light firm tofu, drained, patted dry, and cut into 8 slices
Cooking spray
2 tablespoons grated orange zest
½ cup fresh orange juice
2 tablespoons orange marmalade (optional)
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons plain rice vinegar
2 tablespoons canola or corn oil
2 teaspoons finely minced fresh rosemary
¼ teaspoon pepper (freshly ground preferred), or to taste
Put the tofu on a cutting board lined with four layers of paper towels. Cover it with four layers of paper towels. Place a large, heavy baking dish on top. Let stand for 30 minutes so the tofu releases its excess moisture, replacing the paper towels if necessary.
Preheat the oven to 350°F. Lightly spray a 13 × 9 × 2-inch baking dish with cooking spray.
In the baking dish, whisk together the remaining ingredients. Add the tofu, turning to coat. Arrange the slices in two rows, overlapping the slices if necessary. Bake for 45 minutes to 1 hour, or until golden brown, basting occasionally.
per serving
calories 207
total fat 11.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 4.5 g
monounsaturated fat 5.0 g
cholesterol 0 mg
sodium 273 mg
carbohydrates 8 g
fiber 2 g
sugars 4 g
protein 20 g
dietary exchanges: ½ other carbohydrate, 3 lean meat
Unlike its Cajun cousin, Creole cuisine is flavorful but not spicy. Here, eggplant is layered with tomato sauce, then finished with a crunchy topping.
SERVES 10 | ½ cup per serving
2 tablespoons canola or corn oil
¼ cup sliced button mushrooms
2 tablespoons chopped onion
2 tablespoons chopped green bell pepper
2 cups canned no-salt-added stewed tomatoes or chopped tomatoes, drained
Pepper to taste (freshly ground preferred)
1 medium eggplant, sliced or cubed
Cooking spray
½ cup plain dry bread crumbs (lowest sodium available)
1 tablespoon light tub margarine
In a medium skillet, heat the oil over low heat, swirling to coat the bottom. Cook the mushrooms, onion, and bell pepper for 5 minutes, or until the mushrooms and onion are soft and the bell pepper is tender, stirring occasionally. Stir in the tomatoes and pepper. Simmer for 30 minutes, stirring occasionally.
Put the eggplant in a large saucepan and fill with enough water to cover. Bring to a boil over medium-high heat. Boil for 10 minutes. Drain well in a colander. Set aside.
Preheat the oven to 350°F. Lightly spray an 11 × 7 × 2-inch baking dish with cooking spray.
Put half the eggplant in the dish. Spoon half the sauce over the eggplant. Repeat the layers. Sprinkle with the bread crumbs. Dot with the margarine. Bake for 30 minutes, or until bubbling.
per serving
calories 79
total fat 3.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 1.0 g
monounsaturated fat 2.0 g
cholesterol 0 mg
sodium 56 mg
carbohydrates 10 g
fiber 3 g
sugars 4 g
protein 2 g
dietary exchanges: ½ starch, 1 vegetable, ½ fat
COOK’S TIP: If you prefer, substitute 1½ large yellow summer squash for the eggplant.
Reach for a serving of these crisp chips as a side to a sandwich or by themselves as a healthy snack.
SERVES 4 | ½ cup per serving
Olive oil cooking spray
1 bunch kale (about 4 ounces), ribs discarded and leaves torn or cut into 2-inch pieces
1 tablespoon sesame seeds
1 teaspoon dried minced garlic or garlic powder
1 teaspoon dried minced onion or onion powder
½ teaspoon smoked paprika
¼ teaspoon pepper
⅛ teaspoon salt
2 tablespoons shredded or grated Parmesan cheese
Preheat the oven to 375°F. Put a wire mesh rack on a rimmed baking sheet. Lightly spray the rack with cooking spray.
Arrange the kale in a single layer on the rack. Lightly spray the kale with cooking spray.
In a small bowl, stir together the remaining ingredients except the Parmesan. Sprinkle over the kale. Bake for 28 to 30 minutes, or until the kale is crisp and the edges are browned. Sprinkle with the Parmesan. Bake for 1 minute, or until the Parmesan has melted.
Remove the baking sheet from the oven. Let stand for 5 minutes.
per serving
calories 45
total fat 2.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 1.0 g
cholesterol 2 mg
sodium 128 mg
carbohydrates 4 g
fiber 1 g
sugars 0 g
protein 3 g
dietary exchanges: 1 vegetable, ½ fat
COOK’S TIP: These chips can be stored in an airtight container for up to five days.
BAKING BONUS: If you enjoy kale chips, try making chips out of brussels sprouts. Separate fresh brussels sprouts into leaves and put on a baking sheet in a single layer. Lightly spray with cooking spray or toss with a small amount of olive oil. Bake at 350°F for 7 to 10 minutes, or until crisp.
These are everything fries should be—crisp on the outside and tender on the inside. They’re paired with a lightly sweetened, creamy curry sauce.
SERVES 4 | ½ cup fries and 2 tablespoons sauce per serving
Cooking spray
2 small sweet potatoes (about 1 pound total), peeled and cut into 4 × ¼ × ¼-inch strips
1 teaspoon garlic powder
1 teaspoon ground cumin
¼ teaspoon pepper
⅛ teaspoon salt
SAUCE
½ cup fat-free plain yogurt
2 teaspoons light brown sugar
½ teaspoon curry powder
Preheat the oven to 400°F. Lightly spray a baking sheet with cooking spray.
Put the sweet potatoes on the baking sheet.
In a small bowl, stir together the garlic powder, cumin, pepper, and salt. Sprinkle over the sweet potatoes, stirring to coat. Arrange in a single layer on the baking sheet. Lightly spray the fries with cooking spray.
Reduce the oven temperature to 350°F. Bake the fries for 40 to 45 minutes, or until golden brown on the outside and tender on the inside, turning once halfway through.
Meanwhile, in a small bowl, whisk together the sauce ingredients. Serve with the fries.
per serving
calories 129
total fat 0.5 g
saturated fat 0.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 0.0 g
cholesterol 1 mg
sodium 161 mg
carbohydrates 28 g
fiber 4 g
sugars 9 g
protein 4 g
dietary exchanges: 2 starch
BAKING BONUS: Root vegetables, including sweet potatoes, can also be baked into crisp chips. Thinly slice any combination of root vegetables such as beets, carrots, parsnips, sweet potatoes, jícama, radishes, or daikon radishes. Arrange in a single layer on a baking sheet. Lightly spray with cooking spray or brush with a small amount of olive oil. Bake at 350°F for 12 to 15 minutes, or until crisp.
acorn squash stuffed with cranberry-studded quinoa
You’ll really fall for this autumnal dish, which is baked in stages so that all the ingredients cook to perfection. (See photo.)
SERVES 4 | 1 stuffed squash quarter per serving
1 small acorn squash (about 1 pound), quartered, seeds and strings discarded
Cooking spray
1 medium onion, coarsely chopped
2 teaspoons canola or corn oil
1 ounce chopped pecans
¼ cup uncooked quinoa, rinsed and drained
¼ cup sweetened dried cranberries
⅛ teaspoon ground cumin
⅛ teaspoon crushed red pepper flakes
⅛ teaspoon salt
Preheat the oven to 375°F.
Line a baking sheet with aluminum foil. Put the squash quarters with the cut sides up on the baking sheet. Lightly spray the squash with cooking spray. Bake for 15 minutes. Remove from the oven.
In a small bowl, stir together the onion and oil. Arrange the onion around the squash. Bake for 20 minutes. Sprinkle the pecans over the onion. Bake for 5 minutes, or until the pecans are browned (watch carefully so they don’t burn).
Meanwhile, prepare the quinoa using the package directions, omitting the salt. Fluff with a fork.
Transfer the squash to plates. Stir the onion mixture into the quinoa. Stir in the remaining ingredients. Spoon into the squash cavities.
per serving
calories 179
total fat 8.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 2.5 g
monounsaturated fat 4.5 g
cholesterol 0 mg
sodium 79 mg
carbohydrates 26 g
fiber 4 g
sugars 10 g
protein 3 g
dietary exchanges: 1 starch, ½ fruit, 1 vegetable, 1½ fat
COOK’S TIP: For easier quartering, use a fork to pierce the whole squash in several places, then microwave it on 100 percent power (high) for 2 minutes. The heat will permeate the squash and soften it a bit. Carefully transfer it to a cutting board. Let it cool for about 3 minutes, or until it’s easy to handle.
Flecked with Cheddar cheese and subtly flavored with mustard, slices of this hearty loaf are the perfect partner for a bowl of steaming soup. Try a slice with Creamy Tomato-Basil Soup.
SERVES 8 | 1 slice per serving
⅓ cup sliced green onions
¼ cup water
2 medium garlic cloves, minced
¼ cup fat-free milk
1 teaspoon sugar
¼ teaspoon salt
½ cup all-purpose flour, 2 cups all-purpose flour, and 2 to 3 tablespoons all-purpose flour, divided use
1 ¼-ounce package active dry yeast
1 teaspoon dry mustard
1 large egg
⅓ cup shredded low-fat sharp Cheddar cheese
Cooking spray
In a small saucepan, stir together the green onions, water, and garlic. Bring to a boil over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes. Stir in the milk, sugar, and salt. Heat or cool the mixture to 120°F to 130°F (use an instant-read thermometer to check).
In a medium mixing bowl, combine ½ cup flour, the yeast, and mustard. Add the green onion mixture and egg. Beat with an electric mixer on low to medium speed for 30 seconds, scraping the side of the bowl. Beat on high speed for 3 minutes. Using a spoon, stir in the Cheddar and as much of the 2 cups flour as possible.
Using the remaining 2 to 3 tablespoons flour, lightly flour a flat surface. Knead the dough for 6 to 8 minutes, adding enough of the remaining flour to make a moderately stiff dough that’s smooth and elastic. Shape into a ball. Using cooking spray, lightly spray a large bowl and a piece of plastic wrap large enough to cover the top of the bowl. Transfer the dough to the bowl, turning once to coat all sides with the cooking spray. Cover the bowl with the plastic wrap with the sprayed side down. Let the dough rise in a warm, draft-free place (about 85°F) until doubled in bulk (about 1½ hours).
Punch down the dough. Turn the dough out onto a lightly floured surface. Divide the dough into 16 equal pieces. Roll each piece into a ball.
Spray an 8 × 4 × 2-inch loaf pan with cooking spray. Arrange the dough balls in the pan. Cover with a clean dish towel. Let rise in a warm, draft-free place (about 85°F) until nearly doubled in bulk (about 45 minutes).
Preheat the oven to 375°F. Uncover the bread. Bake for 35 to 40 minutes, or until the bread is brown and sounds hollow when tapped on the bottom (remove it from the pan to test this).
Transfer the bread to a cooling rack. Let cool before slicing.
per serving
calories 172
total fat 1.5 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 0.5 g
monounsaturated fat 0.5 g
cholesterol 24 mg
sodium 118 mg
carbohydrates 32 g
fiber 2 g
sugars 1 g
protein 7 g
dietary exchanges: 2 starch
These veggie-studded crustless quiches are super simple to make.
SERVES 6 | 1 quiche per serving
Cooking spray
1 teaspoon olive oil
1 cup chopped broccoli florets
½ cup shredded carrot
½ cup shredded zucchini
2 medium green onions, thinly sliced
1½ cups egg substitute
½ cup fat-free half-and-half
¼ cup shredded low-fat mozzarella cheese
¼ cup shredded low-fat Cheddar cheese
2 tablespoons shredded or grated Parmesan cheese
½ teaspoon dried oregano, crumbled
⅛ teaspoon pepper
Preheat the oven to 350°F. Lightly spray a 6-cup muffin pan with cooking spray or use 6 cups of a standard 12-cup muffin pan. Fill the empty cups with water.
In a medium skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the broccoli, carrot, zucchini, and green onions for 2 to 3 minutes. Spoon into the muffin cups.
In a medium bowl, whisk together the remaining ingredients. Ladle the egg substitute mixture into the muffin cups.
Bake for 25 to 28 minutes, or until a wooden toothpick inserted in the center of a quiche comes out clean. Transfer the pan to a cooling rack. Let stand for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiches. Serve warm. Refrigerate leftovers in an airtight container for up to five days.
per serving
calories 89
total fat 2.0 g
saturated fat 1.0 g
trans fat 0.0 g
polyunsaturated fat 0.0 g
monounsaturated fat 1.0 g
cholesterol 4 mg
sodium 249 mg
carbohydrates 7 g
fiber 1 g
sugars 4 g
protein 11 g
dietary exchanges: ½ starch, 1½ lean meat
This dessert couldn’t be easier to prepare, and the results are delectable. Use fresh peaches when they’re in season, but keep some frozen ones on hand for when they’re not. This is a dessert you’ll want to make again and again.
SERVES 4 | ½ cup per serving
4 medium peaches, peeled and sliced, or 2 cups frozen unsweetened peach slices, thawed
½ teaspoon ground cinnamon and ½ teaspoon ground cinnamon, divided use
½ teaspoon cornstarch
½ cup uncooked oatmeal
3 tablespoons chopped pecans
2 tablespoons light tub margarine
1 tablespoon light brown sugar
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
Preheat the oven to 375°F.
Put the peaches in a nonstick 8- or 9-inch square baking pan. Stir in ½ teaspoon cinnamon and the cornstarch.
In a small bowl, using a fork, stir together the remaining ingredients, including the remaining ½ teaspoon cinnamon. Sprinkle over the peaches.
Bake for 30 to 40 minutes, or until the topping is golden brown and the peaches are heated through. Serve immediately.
per serving
calories 171
total fat 7.0 g
saturated fat 0.5 g
trans fat 0.0 g
polyunsaturated fat 2.0 g
monounsaturated fat 3.5 g
cholesterol 0 mg
sodium 47 mg
carbohydrates 26 g
fiber 4 g
sugars 16 g
protein 4 g
dietary exchanges: 2 other carbohydrate, 1½ fat