CHAPTER 5 Stir-Frys, Skillets & Grills

These stovetop entrées are easy and incredible. Perfect for a weeknight dinner or a make-ahead lunch. So much good stuff here!

Chinese Chicken Stir-Fry

Entire recipe: 350 calories, 7g fat, 730mg sodium, 33.5g carbs, 7g fiber, 20g sugars, 32.5g protein

SAUCE

2½ teaspoons reduced-sodium/lite soy sauce

1½ teaspoons brown sugar (not packed)

1 teaspoon Asian-style chili garlic sauce

¼ teaspoon sesame oil or olive oil

STIR-FRY

2½ cups frozen Asian-style stir-fry vegetables

4 ounces raw boneless skinless chicken breast, cut into bite-sized pieces

⅛ teaspoon garlic powder

⅛ teaspoon black pepper

2 tablespoons canned sliced water chestnuts, drained and roughly chopped

¼ cup mandarin orange segments packed in juice, drained

2 tablespoons chopped scallions

¼ ounce (about 1 tablespoon) sliced almonds

You’ll Need: small bowl, skillet, nonstick spray

Prep: 10 minutes

Cook: 15 minutes

In a small bowl, combine sauce ingredients with 1 tablespoon water. Mix thoroughly.
Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir frozen veggies until thawed, 4 to 6 minutes.
Add chicken to the skillet, and season with garlic powder and pepper. Cook and stir until veggies are hot and chicken is fully cooked, about 4 minutes.
Remove skillet from heat. Stir sauce mixture, and add to the skillet, along with water chestnuts. Mix well.
Serve topped with orange segments, scallions, and almonds.

MAKES 1 SERVING

Beef Teriyaki Stir-Fry

Entire recipe: 334 calories, 7.5g fat, 655mg sodium, 32g carbs, 9g fiber, 10.5g sugars, 35.5g protein

3 cups small broccoli florets

1 cup halved sugar snap peas

4 ounces thinly sliced raw lean beefsteak

Dash garlic powder

Dash onion powder

¼ cup canned sliced water chestnuts, drained and roughly chopped

2 tablespoons teriyaki sauce or marinade with 25 calories or less per tablespoon

You’ll Need: large skillet, nonstick spray

Prep: 10 minutes

Cook: 10 minutes

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli, sugar snap peas, and ¼ cup water. Cook and stir until water has evaporated and veggies have slightly softened, about 3 minutes.
Add beef to the skillet, and season with garlic powder and onion powder. Cook and stir until veggies have softened and beef is cooked through, about 2 minutes.
Remove from heat, and add water chestnuts and sauce/marinade. Mix well.

MAKES 1 SERVING

HG Tip!

Freeze your beef fillet slightly before cutting into it; this will make it easier to slice.

Southwestern Stir-Fry

Entire recipe: 347 calories, 8g fat, 458mg sodium, 37.5g carbs, 10g fiber, 10.5g sugars, 36g protein

4 ounces raw extra-lean ground beef (4% fat or less)

¼ cup chopped onion

1 teaspoon taco seasoning mix

2 cups small broccoli florets

1 portabella mushroom, sliced

3 tablespoons frozen sweet corn kernels

3 tablespoons canned black beans, drained and rinsed

1 tablespoon light sour cream

Optional seasoning: salt-free seasoning mix (Southwestern variety, if available)

You’ll Need: skillet, nonstick spray, small bowl

Prep: 10 minutes

Cook: 10 minutes

Bring a skillet sprayed with nonstick spray to medium-high heat. Add beef and onion. Cook, stir, and crumble until beef is fully cooked and onion has softened and lightly browned, about 4 minutes. Add ½ teaspoon taco seasoning, and stir until well mixed.
Transfer beef mixture to a small bowl, and cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Add broccoli, mushroom, corn, and 2 tablespoons water. Cook and stir until water has evaporated and veggies have softened, about 4 minutes.
Return beef mixture to the skillet. Add beans, sour cream, and remaining ½ teaspoon taco seasoning. Cook and stir until hot and well mixed, about 1 minute.

MAKES 1 SERVING

Saucy Mexican Stir-Fry

Entire recipe: 336 calories, 7g fat, 658mg sodium, 34.5g carbs, 14g fiber, 11g sugars, 34g protein

3 cups bagged broccoli cole slaw

4 ounces raw extra-lean ground beef (4% fat or less)

1 teaspoon taco seasoning mix

2 tablespoons frozen sweet corn kernels

½ cup canned crushed tomatoes

2 tablespoons canned black beans, drained and rinsed

Dash ground cumin

Dash chili powder

½ ounce (about 1 tablespoon) chopped avocado

You’ll Need: large skillet with a lid, nonstick spray, medium bowl

Prep: 5 minutes

Cook: 20 minutes

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and ½ cup water. Cover and cook for 8 minutes, or until fully softened. Uncover and, if needed, cook and stir until water has evaporated, 1 to 2 minutes. Transfer to a medium bowl, and cover to keep warm.
Remove skillet from heat, re-spray, and return to medium-high heat. Add beef, and sprinkle with ½ teaspoon taco seasoning. Cook and crumble until fully cooked, 2 to 3 minutes. Transfer to the bowl, and re-cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Cook and stir corn until hot and slightly blackened, 1 to 2 minutes.
Reduce heat to medium. Add contents of the bowl and remaining ½ teaspoon taco seasoning. Add crushed tomatoes, beans, cumin, and chili powder. Cook and stir until hot and well mixed, about 2 minutes.
Serve topped with avocado.

MAKES 1 SERVING

Sweet ’n Spicy Shrimp Stir-Fry

Entire recipe: 342 calories, 8.5g fat, 717mg sodium, 34.5g carbs, 6g fiber, 18g sugars, 31.5g protein

½ cup sliced onion

1 cup bean sprouts

½ cup sugar snap peas

½ cup carrot thinly sliced into coins

1½ teaspoons sesame oil or olive oil

5 ounces (about 9) raw large shrimp, peeled, tails removed, deveined

¼ cup canned sliced water chestnuts, drained and roughly chopped

1 tablespoon sweet Asian chili sauce

⅛ teaspoon red pepper flakes

You’ll Need: skillet, nonstick spray

Prep: 10 minutes

Cook: 10 minutes

Bring a skillet sprayed with nonstick spray to medium-high heat. Add onion, bean sprouts, snap peas, and carrot. Drizzle with oil, and cook and stir until mostly softened, about 5 minutes.
Add shrimp and water chestnuts. Cook and stir until veggies have softened and shrimp are cooked through, about 3 minutes.
Remove skillet from heat, and mix in chili sauce and red pepper flakes.

MAKES 1 SERVING

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Salmon ’n Snow Pea Stir-Fry

Entire recipe: 350 calories, 11g fat, 613mg sodium, 33g carbs, 8g fiber, 17.5g sugars, 28.5g protein

1½ cups sliced bell pepper

1½ cups snow peas

½ cup sliced onion

½ cup carrot sliced into coins

2 tablespoons teriyaki sauce or marinade with 25 calories or less per 1-tablespoon serving

4 ounces raw skinless salmon, cut into 1-inch cubes

¼ teaspoon salt-free seasoning mix

You’ll Need: large skillet, nonstick spray, medium-large bowl

Prep: 10 minutes

Cook: 15 minutes

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add pepper, snow peas, onion, carrot, and 2 tablespoons water. Cook and stir until water has evaporated and veggies have mostly softened and slightly browned, about 5 minutes.
Add sauce/marinade, and cook and stir until hot and well mixed, about 1 minute. Transfer to a medium-large bowl, and cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Add salmon, and sprinkle with salt-free seasoning. Cook for about 4 minutes, until cooked through, gently flipping to cook on all sides. Top veggies with salmon.

MAKES 1 SERVING

Chicken-Pounding 101

It’s as easy as 1-2 . . .

Either lay the cutlet between two pieces of plastic wrap or place it in a sealable bag and squeeze out the air before sealing.
Starting with the thickest point, pound the cutlet with a meat mallet until it’s the desired thickness. Don’t have a mallet? Any heavy kitchen tool with a flat surface will do.

Chicken Skillet ’n Cheesy Mashies

Entire recipe: 330 calories, 6.5g fat, 665mg sodium, 29g carbs, 11.5g fiber, 14g sugars, 40g protein

2 cups frozen cauliflower florets

1 tablespoon grated Parmesan cheese

1 wedge The Laughing Cow Light Creamy Swiss cheese

Dash garlic powder

Dash onion powder

Dash each salt and black pepper

One 4-ounce raw boneless skinless chicken breast cutlet, pounded to ½-inch thickness

2 cups sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies

1 teaspoon salt-free seasoning mix

You’ll Need: large microwave-safe bowl, skillet, nonstick spray

Prep: 10 minutes

Cook: 20 minutes

Place cauliflower in a large microwave-safe bowl. Add 2 tablespoons water, cover, and microwave for 3 minutes.
Uncover and stir. Re-cover and microwave for 2 minutes, or until soft.
Drain excess liquid. Add Parmesan cheese and cheese wedge, breaking the wedge into pieces. Add garlic powder, onion powder, salt, and pepper. Thoroughly mash and mix. Cover to keep warm.
Bring a skillet sprayed with nonstick spray to medium heat. Cook chicken for 5 minutes.
Flip chicken, and add veggies to the skillet. Stirring veggies occasionally, cook for about 6 minutes, until chicken is cooked through and veggies have mostly softened.
Sprinkle chicken and veggies with salt-free seasoning. If needed, reheat cauliflower mashies.

MAKES 1 SERVING

Mango Avocado Chicken Skillet with steamed veggies

Entire recipe: 340 calories, 8g fat, 240mg sodium, 36.5g carbs, 6.5g fiber, 24g sugars, 32g protein

1½ tablespoons balsamic vinegar

½ tablespoon honey

One 4.5-ounce raw boneless skinless chicken breast cutlet, pounded to ½-inch thickness

¼ teaspoon garlic powder

¼ teaspoon onion powder

Dash each salt and black pepper

1 cup sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies

¼ teaspoon salt-free seasoning mix

½ cup sliced onion

¼ cup chopped mango

½ teaspoon chopped garlic

1 ounce (about 2 tablespoons) chopped avocado

You’ll Need: small bowl, large sealable bag, medium microwave-safe bowl, large skillet, nonstick spray

Prep: 10 minutes

Marinate: 30 minutes

Cook: 15 minutes

In a small bowl, combine vinegar, honey, and 1 tablespoon water. Mix until uniform. Transfer to a large sealable bag.
Season chicken with garlic powder, onion powder, salt, and pepper. Add to the bag and seal, removing as much air as possible. Marinate in the fridge for 30 minutes.
In a medium microwave-safe bowl, combine veggies with 2 tablespoons water. Microwave for 3 minutes, or until softened. Drain excess water, and sprinkle with salt-free seasoning. Re-cover to keep warm.
Bring a large skillet sprayed with nonstick spray to medium heat. Add chicken, and discard excess marinade. Cook for 5 minutes.
Flip chicken. Add onion. Stirring onion occasionally, cook for about 5 more minutes, until chicken is cooked through and blackened and onion has softened.

Add mango and garlic, and cook and stir until hot and fragrant, about 1 minute.

Serve topped with avocado and alongside steamed veggies.

MAKES 1 SERVING

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Big Beef Skillet

½ of recipe (about 2 cups): 334 calories, 7.5g fat, 719mg sodium, 30g carbs, 6g fiber, 12g sugars, 36.5g protein

3 cups bagged cole slaw mix

1⅓ cups chopped green bell pepper

¾ cup fat-free or nearly fat-free beef or turkey gravy

3 cups chopped brown mushrooms

1¼ cups chopped onion

10 ounces raw extra-lean ground beef (4% fat or less)

2 teaspoons onion soup/dip seasoning mix

You’ll Need: large skillet, nonstick spray, large bowl

Prep: 15 minutes

Cook: 20 minutes

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add cole slaw mix, pepper, and ½ cup water. Cover and cook for 8 minutes, or until fully softened. Uncover and, if needed, cook and stir until water has evaporated, about 1 minute.
Add gravy, and cook and stir until hot, about 1 minute. Transfer to a large bowl, and cover to keep warm.
Remove skillet from heat; clean, if needed. Re-spray, and return to medium-high heat. Add mushrooms and onion. Cook and stir until slightly softened, about 3 minutes. Add beef, and sprinkle with onion seasoning mix. Cook and crumble until veggies are soft and beef is fully cooked, about 6 minutes.
Transfer mixture to the large bowl. Mix well.

MAKES 2 SERVINGS

Upside-Down Shepherd’s Pie

¼ of recipe (about 2¼ cups): 350 calories, 9g fat, 689mg sodium, 34g carbs, 10.5g fiber, 12.5g sugars, 33.5g protein

10 cups frozen cauliflower florets

1 cup chopped mushrooms

½ cup chopped onion

1 pound raw extra-lean ground beef (4% fat or less)

1 teaspoon chopped garlic

4 cups frozen petite mixed vegetables, thawed and drained

1 cup fat-free or nearly fat-free beef or turkey gravy

¾ teaspoon garlic powder

¾ teaspoon onion powder

2½ tablespoons light whipped butter or light buttery spread

¼ teaspoon each salt and pepper

HG Tip!

For extra-creamy mashies, blend them in a blender or food processor until smooth.

You’ll Need: large microwave-safe bowl, large skillet, nonstick spray

Prep: 10 minutes

Cook: 20 minutes

Place cauliflower in a large microwave-safe bowl. Add ¼ cup water, cover, and microwave for 8 minutes. Uncover and stir. Re-cover and microwave for 8 minutes, or until soft.
Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms and onion. Cook and stir until slightly softened, about 2 minutes. Add beef and chopped garlic. Cook and crumble until veggies are soft and beef is fully cooked, about 6 minutes.
To the skillet, add thawed veggies, gravy, and ¼ teaspoon each garlic powder and onion powder. Cook and stir until hot, about 5 minutes.
Drain excess liquid from cauliflower. Add butter, salt, pepper, and remaining ½ teaspoon each garlic powder and onion powder. Thoroughly mash and mix.
Top each serving of the cauliflower mixture (about 1 cup) with a serving of the beef mixture (about 1¼ cups).

MAKES 4 SERVINGS

Unstuffed Cabbage Rolls with side salad

Entire recipe: 349 calories, 9g fat, 465mg sodium, 32.5g carbs, 9.5g fiber, 18g sugars, 36.5g protein

CABBAGE ROLLS

5 ounces raw extra-lean ground beef (4% fat or less)

¼ cup chopped onion

¼ teaspoon onion powder

¼ teaspoon garlic powder

2 cups roughly chopped cabbage

½ cup chopped tomato

¼ cup canned crushed tomatoes

1 teaspoon chopped garlic

⅛ teaspoon black pepper

Dash salt

½ teaspoon cider vinegar

SIDE SALAD

1 cup lettuce

½ cup tomatoes, onions, and/or other high-fiber veggies

½ cup cucumber, mushrooms, and/or other high-volume veggies)

2½ teaspoons balsamic, red wine, or white wine vinegar

½ teaspoon extra-virgin olive oil or grapeseed oil

You’ll Need: skillet with a lid, nonstick spray, medium bowl

Prep: 10 minutes

Cook: 15 minutes

Bring a skillet sprayed with nonstick spray to medium-high heat. Add beef, onion, and ⅛ teaspoon each onion powder and garlic powder. Cook, stir, and crumble until beef is fully cooked and onion has softened and lightly browned, 4 to 5 minutes.
Reduce heat to medium low. Add cabbage, chopped tomato, crushed tomatoes, chopped garlic, pepper, and salt. Add 1 tablespoon water and remaining ⅛ teaspoon each onion powder and garlic powder. Mix well.
Cover and cook for 10 minutes, or until cabbage is tender.
Meanwhile, toss salad ingredients in a medium bowl.

Stir cider vinegar into cabbage mixture, and serve with salad.

MAKES 1 SERVING

Chicken Marinara Stuffed Potato

Entire recipe: 338 calories, 7g fat, 707mg sodium, 31.5g carbs, 4.5g fiber, 5.5g sugars, 37g protein

One 10-ounce russet potato

4½ ounces raw boneless skinless chicken breast, cut into bite-sized pieces

⅛ teaspoon each salt and black pepper

¼ cup chopped mushrooms

2 tablespoons chopped onion

¼ cup low-fat marinara sauce

¼ teaspoon garlic powder

1 tablespoon grated Parmesan cheese

You’ll Need: microwave-safe plate, skillet, nonstick spray

Prep: 10 minutes

Cook: 15 minutes

Pierce potato several times with a fork. On a microwave-safe plate, microwave potato for 3½ minutes.
Flip potato, and microwave for another 3½ minutes, or until soft.
Once cool enough to handle, cut potato in half lengthwise. Use a spoon to gently scoop out the pulp, leaving about ¼ inch inside the skin. Discard the potato pulp (or reserve for another use).
Bring a skillet sprayed with nonstick spray to medium-high heat. Add chicken, and sprinkle with salt and pepper. Add mushrooms and onion, and cook and stir for about 4 minutes, until chicken is fully cooked and veggies have softened and browned.
Remove skillet from heat. Add marinara sauce, garlic powder, and 1½ teaspoons Parm. Stir to coat. Divide mixture between the potato halves.
Sprinkle with remaining 1½ teaspoons Parm.

MAKES 1 SERVING

Butternut Squash & Chicken Sausage Skillet

½ of recipe (2¼ cups): 337 calories, 8.5g fat, 665mg sodium, 38g carbs, 6.5g fiber, 11g sugars, 31g protein

3 cups cubed butternut squash

2 cups sliced mushrooms

½ cup chopped apple

½ cup chopped onion

¼ teaspoon dried ground sage

⅛ teaspoon black pepper

Dash salt

6 ounces (about 2 links) fully cooked chicken sausage with 8g fat or less per 3-ounce serving, sliced into coins

3 ounces cooked and chopped skinless chicken breast

1 teaspoon chopped garlic

You’ll Need: large skillet with a lid, nonstick spray

Prep: 20 minutes

Cook: 15 minutes

Bring a large skillet sprayed with nonstick spray to medium heat. Add squash and ½ cup water. Cover and cook until water has evaporated and squash has mostly softened, about 8 minutes, uncovering occasionally to stir.
Raise heat to medium high. Add mushrooms, apple, onion, sage, pepper, and salt. Cook and stir until veggies have softened and excess liquid has evaporated, about 3 minutes.
Add sausage coins, chicken, and garlic. Cook and stir until hot, about 3 more minutes.

MAKES 2 SERVINGS

Need Chicken Cooking Tips?

Check out here, or purchase precooked chicken!

Chicken & Romaine Grill with steamed veggies

Entire recipe: 341 calories, 10.5g fat, 596mg sodium, 29g carbs, 9g fiber, 15g sugars, 33.5g protein

Half of a large heart romaine lettuce (halved lengthwise)

1 teaspoon olive oil or grapeseed oil

Dash each salt and black pepper

2 tablespoons diced tomato

2 tablespoons diced red onion

1 tablespoon crumbled reduced-fat feta cheese

One 4-ounce raw boneless skinless chicken breast cutlet, pounded to ½-inch thickness

1½ cups sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies

1 cup zucchini, cauliflower, and/or other high-volume veggies

1 tablespoon sauce, dressing, or marinade with 25 calories or less per 1-tablespoon serving

½ teaspoon salt-free seasoning mix

1 tablespoon balsamic vinegar

You’ll Need: grill pan, nonstick spray, plate, large microwave-safe bowl, small bowl, whisk

Prep: 15 minutes

Cook: 10 minutes

Bring a grill pan sprayed with nonstick spray to high heat.
Drizzle ½ teaspoon oil onto the cut sides of the romaine half. Sprinkle with salt and black pepper. Grill until slightly charred, 1 to 2 minutes.
Plate romaine half, cut side up. Top with tomato, onion, and feta cheese.
Remove grill pan from heat; clean, if needed. Re-spray, and bring to medium heat. Grill chicken until cooked through, about 3 minutes per side.
Meanwhile, place remaining veggies in a large microwave-safe bowl. Add 2 tablespoons water, cover, and microwave for 3 minutes, or until softened.
Drain excess water from veggies. Drizzle with 1½ teaspoons sauce/dressing/marinade.

Sprinkle cooked chicken with salt-free seasoning, and drizzle with remaining 1½ teaspoons sauce/dressing/marinade.

In a small bowl, whisk vinegar with remaining ½ teaspoon oil. Drizzle over grilled romaine.

MAKES 1 SERVING

No Grill Pan? No Problem!

While grill marks are awesome and grilled food tastes fantastic, when our recipes call for a grill pan, you can use a large skillet instead. But seriously consider adding a grill pan to your cooking collection!

Chicken & Veggie Kebabs

Entire recipe: 340 calories, 10.5g fat, 681mg sodium, 23g carbs, 4g fiber, 13.5g sugars, 36.5g protein

2½ tablespoons sauce, dressing, or marinade with 25 calories or less per 1-tablespoon serving

1 teaspoon olive oil or grapeseed oil

5 ounces raw boneless skinless chicken breast, cut into 1-inch cubes

1 small zucchini, stem removed, cut into 1-inch pieces

Half of a red bell pepper, stem and seeds removed, cut into 1-inch pieces

½ cup onion cut into 1-inch chunks

6 small mushrooms (about 1-inch wide)

You’ll Need: 3 skewers, small bowl, large sealable bag, grill pan, nonstick spray

Prep: 15 minutes

Marinate: 30 minutes

Cook: 15 minutes

In a small bowl, mix sauce/dressing/marinade with oil. Place mixture in a large sealable bag. Add all remaining ingredients. Seal bag, removing as much air as possible. Gently knead marinade mixture into chicken and veggies through the bag. Refrigerate for 30 minutes.
Alternately thread chicken and veggies onto three skewers. (Discard excess marinade.)
Bring a grill pan sprayed with nonstick spray to medium-high heat. Cook kebabs for 5 minutes.
Flip kebabs. Cook for 6 to 8 minutes, until chicken is cooked through.

MAKES 1 SERVING

HG Tip!

If using wooden skewers, soak them in water for 20 minutes to prevent burning.

Grilly Island Burger Stack

Entire recipe: 339 calories, 9.5g fat, 696mg sodium, 31.5g carbs, 10g fiber, 12g sugars, 33g protein

2 frozen meatless hamburger-style patties with 100 calories or less each

1 slice pineapple

One ¼-inch-thick slice onion, rings intact

Half of a red bell pepper, stem and seeds removed, cut into strips

1 slice Sargento Reduced Fat Swiss cheese

2 tablespoons fat-free plain Greek yogurt

1 teaspoon balsamic vinegar

Optional seasoning: cayenne pepper

You’ll Need: grill pan, nonstick spray, small bowl, plate

Prep: 10 minutes

Cook: 10 minutes

Bring a grill pan sprayed with nonstick spray to medium heat. Lay burger patties, pineapple, onion, and pepper strips in the pan. Cook for 5 minutes.
Flip contents of the pan. Top one burger patty with cheese. Cook for about 5 more minutes, until burger patties are cooked through and fruit/veggies have softened and lightly browned.
Meanwhile, in a small bowl, mix yogurt with vinegar until uniform.
To assemble, layer ingredients on a plate in the following order: plain burger patty, half of the pepper strips, half of the yogurt mixture, onion, remaining pepper strips, remaining yogurt mixture, cheese-topped burger patty, and pineapple.

MAKES 1 SERVING

Balsamic Tofu ’n Veggie Grill with side salad

Entire recipe: 330 calories, 9.5g fat, 645mg sodium, 35.5g carbs, 9.5g fiber, 19.5g sugars, 30g protein

TOFU AND VEGGIES

1½ tablespoons balsamic vinegar

Half of a small red bell pepper (cut lengthwise), stem and seeds removed

1 small zucchini, ends removed

1 portabella mushroom cap (stem removed)

4 ounces block-style extra-firm tofu, cut into 2 slices about ½-inch thick

2 large tomato slices

2 dashes salt

¼ teaspoon garlic powder

¼ teaspoon onion powder

⅛ teaspoon black pepper

SIDE SALAD

2 cups lettuce

1 cup cucumber, mushrooms, and/or other high-volume veggies

2 large hard-boiled egg whites, sliced

1 tablespoon crumbled reduced-fat feta cheese

2 tablespoons salsa or pico de gallo with 90mg sodium or less per 2-tablespoon serving

2 teaspoons balsamic, red wine, or white wine vinegar

You’ll Need: wide bowl, grill pan, nonstick spray, plate, medium bowl

Prep: 15 minutes

Cook: 15 minutes

Place balsamic vinegar in a wide bowl.
Cut bell pepper half lengthwise into two pieces, and cut the zucchini lengthwise into two pieces.
Spray a grill pan with nonstick spray, and bring to medium-high heat.
One at a time, coat bell pepper pieces, zucchini pieces, and portabella mushroom cap with balsamic vinegar, and lay them on the grill pan. Grill until softened and slightly blackened, about 5 minutes per side.
Plate grilled veggies. Remove grill pan from heat; clean, if needed. Re-spray, and return to medium-high heat.
Coat tofu slices with balsamic vinegar. Lay tofu and tomato on the grill pan, and sprinkle tofu with salt. Grill until slightly blackened, about 2 minutes per side.
Plate tofu and tomato. Sprinkle tofu and veggies with garlic powder, onion powder, and black pepper. Drizzle with any remaining balsamic vinegar.

Toss salad ingredients in a medium bowl, and serve alongside tofu and veggies.

MAKES 1 SERVING

Eggplant & Ricotta Tower with side salad

Entire recipe: 335 calories, 9g fat, 712mg sodium, 35g carbs, 11.5g fiber, 16.5g sugars, 31.5g protein

TOWER

Three ½-inch-thick eggplant slices (cut widthwise from the center of a medium eggplant)

2 large tomato slices

⅛ teaspoon garlic powder

⅛ teaspoon onion powder

⅓ cup light/low-fat ricotta cheese

2 tablespoons shredded part-skim mozzarella cheese

⅛ teaspoon each salt and black pepper

⅓ cup chopped onion

2 cups chopped spinach leaves

1 teaspoon chopped garlic

1 tablespoon balsamic vinegar

SIDE SALAD

1 cup lettuce

¼ cup frozen shelled ready-to-eat edamame (unsalted), thawed

3 chopped hard-boiled egg whites

2 teaspoons vinegar (balsamic, red wine, white wine, rice, or cider)

You’ll Need: grill pan, nonstick spray, plate, 2 medium bowls, skillet

Prep: 10 minutes

Cook: 30 minutes

Bring a grill pan sprayed with nonstick spray to medium-high heat. Grill eggplant until softened and slightly charred, about 8 minutes per side.
Transfer eggplant to a plate. Grill tomato slices until softened and slightly charred, about 2 minutes per side.
Transfer tomato to the plate. Season eggplant and tomato with garlic powder and onion powder. Cover to keep warm.
In a medium bowl, combine ricotta cheese, mozzarella cheese, salt, and pepper. Mix well.
Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir onion until softened, about 4 minutes. Add spinach and chopped garlic. Cook until spinach has wilted, about 1 minute. Remove from heat, and blot away excess moisture.
Stir spinach mixture into ricotta mixture.

Top one eggplant slice with half of the spinach-ricotta mixture. Repeat layering with remaining eggplant slice and spinach-ricotta mixture. Top with tomato slices, and drizzle with balsamic vinegar.

Toss salad ingredients in a medium bowl, and serve alongside your veggie stack.

MAKES 1 SERVING

Hard-Boiled Advice!

For a step-by-step guide to hard-boiling egg whites—plus a super list of swaps—flip here!