SOUPS, SALADS & SANDWICHES

Chilled Orange-Peach Soup

For added creaminess and visual appeal, swirl yogurt into the colorful soup.

1 (16-ounce) package frozen sliced peaches, partially thawed

¼ cup water

1½ cups orange juice

½ cup peach nectar

½ cup vanilla fat-free yogurt

2 tablespoons honey

Additional vanilla fat-free yogurt (optional)

1. Place peaches and water in a food processor; process until smooth. Add orange juice, nectar, and yogurt; process until well blended. With processor on, slowly add honey through food chute; process until well blended. Serve immediately, or cover and chill.

2. To serve, ladle soup into individual bowls. If desired, top each with a dollop of additional yogurt; swirl yogurt using tip of a knife. Yield: 6 servings (serving size: about 1 cup).

CALORIES 106; FAT 0.1g (sat 0.1g, mono 0g, poly 0g); PROTEIN 2.1g; CARB 25.5g; FIBER 1.4g; CHOL 0mg; IRON 0.4mg; SODIUM 16mg; CALC 49mg

MAKE IT FASTER

If you don’t have time to peel and slice raw fruit, reach for frozen. You’ll save time and also be able to enjoy fresh-tasting fruit soups year-round. You can partially thaw frozen fruit in the microwave by placing it in a microwave-safe dish and heating at MEDIUM-LOW for about 6 minutes, stirring once.

Chilled Strawberry-Ginger Soup

This sweet, aromatic soup is ideal for a refreshing summer lunch. Make sure to add the honey while the blender is on so that it doesn’t get too cold and clump at the bottom of the blender.

1 (16-ounce) package frozen unsweetened strawberries, partially thawed

1 (15-ounce) can pear halves in juice, undrained

½ cup frozen orange juice concentrate, thawed

1 tablespoon grated fresh ginger

¼ cup honey

1. Place first 4 ingredients in a blender. With blender on, slowly add honey. Process 3 minutes or until smooth, stopping once to scrape down sides. Serve immediately, or cover and chill up to 1 hour. Yield: 5 servings (serving size: about 1 cup).

CALORIES 212; FAT 0.3g (sat 0g, mono 0.1g, poly 0.1g); PROTEIN 1.3g; CARB 54.8g; FIBER 3.6g; CHOL 0mg; IRON 1.2mg; SODIUM 8mg; CALC 33mg

Cool and Creamy Tropical Fruit Soup

This beautifully colored soup is full of fresh taste. It makes a great snack or a refreshing summer dessert.

2 cups hulled fresh strawberries

12 ounces unsweetened pineapple juice

1 ripe mango, peeled and seeded

½ cup fat-free half-and-half

2 tablespoons sugar

1 teaspoon grated peeled fresh ginger

⅛ teaspoon crushed red pepper

Fresh strawberries (optional)

1. Place first 7 ingredients in a blender; process until smooth. Serve immediately, or cover and chill until ready to serve. Garnish with additional strawberries, if desired. Yield: 4 servings (serving size: about 1 cup).

CALORIES 154; FAT 0.3g (sat 0.1g, mono 0.1g, poly 0.1g); PROTEIN 1.1g; CARB 36g; FIBER 2.3g; CHOL 0mg; IRON 0.6mg; SODIUM 34mg; CALC 48mg

Corn and Potato Chowder

Ideal for a weeknight supper, this vegetarian-friendly corn-studded soup can be made ahead and reheated just before serving. Ladle a bowl alongside a green salad and slice of hearty bread.

Cooking spray

1½ cups prechopped green bell pepper

1 cup chopped green onions, divided (about 1 bunch)

2 cups frozen corn kernels

1¼ cups water

1 teaspoon seafood seasoning (such as Old Bay)

¾ teaspoon dried thyme leaves

⅛ teaspoon ground red pepper

1 pound baking potatoes, cut into ½-inch pieces

1 cup half-and-half

¼ cup chopped parsley

¾ teaspoon salt

½ cup (2 ounces) shredded reduced-fat sharp cheddar cheese

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper and ¾ cup green onions, and sauté 4 minutes or until lightly browned.

2. Increase heat to high; add corn and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove from heat, and stir in half-and-half, chopped parsley, and salt. Ladle about 1½ cups soup in each of 4 bowls; sprinkle each with 2 tablespoons cheese and 1 tablespoon of remaining green onions. Yield: 4 servings.

CALORIES 343; FAT 10.2g (sat 6.4g, mono 3.1g, poly 0.5g); PROTEIN 11.5g; CARB 53.3g; FIBER 7g; CHOL 41mg; IRON 2.5mg; SODIUM 654mg; CALC 219mg

Herbed Fish and Red Potato Chowder

2 bacon slices

3 cups diced red potato (about 1 pound)

1 cup chopped onion

3 tablespoons all-purpose flour

2 (8-ounce) bottles clam juice

2 cups 2% reduced-fat milk

1 tablespoon chopped fresh thyme

¼ teaspoon salt

¼ teaspoon black pepper

12 ounces skinless halibut fillets, cut into 1-inch pieces

2 tablespoons chopped fresh flat-leaf parsley

1. Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan. Reserve 1 tablespoon drippings in pan; discard remaining drippings. Cool bacon, and crumble. Set bacon aside. Add potato and onion to drippings in pan; sauté 3 minutes or until onion is tender. Add flour to pan; cook 1 minute, stirring constantly. Stir in clam juice; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until potatoes are tender. Stir in milk; bring to a simmer over medium-high heat, stirring constantly (do not boil). Stir in thyme, salt, pepper, and fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Stir in parsley. Sprinkle with bacon. Yield: 4 servings (serving size: 2 cups).

CALORIES 307; FAT 8.1g (sat 3.5g, mono 3g, poly 0.9g); PROTEIN 24.4g; CARB 33.9g; FIBER 2.5g; CHOL 57mg; IRON 2.2mg; SODIUM 611mg; CALC 198mg

Southwest Shrimp and Corn Chowder

Quesadillas and a side of salsa are quick and easy accompaniments for rounding out your meal.

2 tablespoons butter

1 cup chopped green onions

½ cup chopped red bell pepper

2 tablespoons finely chopped serrano chile (about 1 small)

1 (4.5-ounce) can chopped green chiles, undrained

3 tablespoons all-purpose flour

1½ cups 2% reduced-fat milk

1½ cups fat-free, less-sodium chicken broth

1½ cups frozen Southern-style hash brown potatoes, diced, thawed

½ teaspoon salt

½ teaspoon ground cumin

1 (15.25-ounce) can whole-kernel corn with red and green peppers, drained

1 pound peeled and deveined small shrimp

2 tablespoons chopped fresh cilantro

1. Melt butter in a large Dutch oven over medium-high heat. Add onions, bell pepper, and serrano chile to pan; sauté 2 minutes or until tender, stirring frequently. Add canned chiles to pan; cook 1 minute. Add flour to pan; cook 1 minute, stirring constantly. Stir in milk and next 5 ingredients; bring to a boil. Cook 5 minutes or until slightly thick. Stir in shrimp; cook 1 minute or until shrimp are done. Remove from heat; stir in cilantro. Yield: 6 servings (serving size: about 1 cup).

CALORIES 212; FAT 6.7g (sat 3.4g, mono 1.5g, poly 0.7g); PROTEIN 19.3g; CARB 18.3g; FIBER 2.2g; CHOL 130mg; IRON 2.5mg; SODIUM 702mg; CALC 131mg;

INGREDIENT SPOTLIGHT

The small, pointed serrano chile is about 1½ inches long. It may be smaller than the similar jalapeño, but it’s about twice as fierce. As it matures, it turns from bright green to scarlet red and then yellow.

Chicken Corn Chowder

Corn kernels pureed with milk create the rich, smooth texture of classic chowder. A tossed salad offers complementary textures and flavors.

1 tablespoon butter

6 green onions

2 tablespoons all-purpose flour

2 cups chopped cooked chicken breast

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 (10-ounce) packages frozen corn kernels, thawed and divided

1 (14-ounce) can fat-free, less-sodium chicken broth

2 cups fat-free milk

½ cup (2 ounces) preshredded cheddar cheese

1. Melt butter in a Dutch oven over medium-high heat. Remove green tops from green onions. Chop green onion tops, and set aside. Thinly slice white portion of each onion. Add sliced onions to pan; sauté 2 minutes. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in chicken, salt, pepper, 1 package of corn, and broth; bring to a boil. Reduce heat, and simmer 5 minutes.

2. While mixture simmers, place remaining corn and milk in a blender; process until smooth. Add milk mixture to pan; simmer 2 minutes or until thoroughly heated. Ladle 2 cups chowder into each of 4 soup bowls; sprinkle evenly with green onion tops. Top each serving with 2 tablespoons cheese. Yield: 4 servings.

CALORIES 394; FAT 11.5g (sat 5.8g, mono 3.4g, poly 1.4g); PROTEIN 35.5g; CARB 40.7g; FIBER 4.5g; CHOL 84mg; IRON 2.2mg; SODIUM 534mg; CALC 293mg

Avocado Soup with Citrus-Shrimp Relish

This lovely no-cook soup makes a refreshing entrée with a green salad.

Relish:

2 tablespoons chopped fresh cilantro

1 teaspoon grated lemon rind

1 teaspoon finely chopped red onion

1 teaspoon extra-virgin olive oil

8 ounces peeled and deveined medium shrimp, steamed and coarsely chopped

Soup:

2 cups fat-free, less-sodium chicken broth

1¾ cups chopped avocado (about 2)

1 cup water

1 cup rinsed and drained canned navy beans

½ cup fat-free plain yogurt

1½ tablespoons fresh lemon juice

¼ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon hot pepper sauce (such as Tabasco)

1 small jalapeño pepper, seeded and chopped

¼ cup (1 ounce) crumbled queso fresco cheese

1. To prepare relish, combine first 5 ingredients in a small bowl, tossing gently.

2. To prepare soup, place broth and next 9 ingredients in a blender, and puree until smooth, scraping sides. Ladle 1¼ cups avocado mixture into each of 4 bowls; top each serving with ¼ cup shrimp mixture and 1 tablespoon cheese. Yield: 4 servings.

CALORIES 292; FAT 13.2g (sat 2.2g, mono 7.8g, poly 2.6g); PROTEIN 23.9g; CARB 22.5g; FIBER 7.3g; CHOL 118mg; IRON 3.4mg; SODIUM 832mg; CALC 146mg

Creamy Cucumber Gazpacho

Here’s a twist on the classic using cool, refreshing cucumber instead.

2 English cucumbers (about 1¾ pounds), peeled and coarsely chopped

2 cups fat-free, less-sodium chicken broth

3 tablespoons white wine vinegar

1 garlic clove, minced

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

3 cups fat-free sour cream

Finely chopped English cucumber (optional)

1. Place first 6 ingredients in a blender; process until smooth. Pour cucumber mixture into a large bowl; add sour cream, stirring with a whisk until smooth.

2. Cover and chill at least 2 hours. Ladle soup into bowls; top with finely chopped cucumber, if desired. Yield: 8 servings (serving size: 1 cup).

CALORIES 104; FAT 0.2g (sat 0g, mono 0.1g, poly 0.1g); PROTEIN 6.9g; CARB 17.3g; FIBER 0.9g; CHOL 15mg; IRON 0.2mg; SODIUM 262mg; CALC 195mg

Tortellini-Basil Soup

If you chop the tomato and basil while the pasta cooks, your total time to prepare the recipe will be 14 minutes.

1 (32-ounce) container fat-free, less-sodium chicken broth

1 (9-ounce) package fresh cheese tortellini

1 (15.5-ounce) can cannellini beans, rinsed and drained

1 cup chopped tomato

½ cup thinly sliced fresh basil

2 tablespoons balsamic vinegar

¼ teaspoon salt

1 teaspoon freshly ground black pepper

1. Bring broth to a boil in a Dutch oven. Add tortellini; cook 6 minutes or until tender. Stir in beans and tomato. Reduce heat; simmer 3 to 4 minutes or until thoroughly heated.

2. Remove from heat; stir in basil, vinegar, and salt. Ladle soup into individual bowls; sprinkle evenly with pepper. Yield: 6 servings (serving size: 1 cup).

CALORIES 234; FAT 2.1g (sat 0.8g, mono 1.1g, poly 0.1g); PROTEIN 14.9g; CARB 39.3g; FIBER 8.2g; CHOL 7mg; IRON 4.9mg; SODIUM 541mg; CALC 140mg

INGREDIENT SPOTLIGHT

Fresh tortellini is available with a variety of fillings, including cheese. Look for fresh tortellini in the refrigerated section of your grocery store.

Spicy Vegetarian Black Bean Soup

2 (15-ounce) cans black beans, rinsed and drained

1 (16-ounce) package frozen pepper stir-fry, slightly thawed

1 (12-ounce) package frozen meatless burger crumbles (such as Morningstar Farms or Boca)

1 (16-ounce) bottle chunky salsa

1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)

2 teaspoons salt-free Mexican seasoning

½ cup (2 ounces) shredded 50% reduced-fat Monterey Jack cheese with jalapeño peppers (such as Cabot)

1. Mash half of beans with the back of a fork or a potato masher. Combine mashed beans and remaining beans in a large Dutch oven. Add pepper stir-fry and next 4 ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 8 minutes. Ladle soup into bowls; top with shredded cheese. Yield: 8 servings (serving size: 1 cup soup and 1 tablespoon cheese).

CALORIES 151; FAT 3.2g (sat 0.8g, mono 0.5g, poly 1.7g); PROTEIN 14.1g; CARB 19.9g; FIBER 5.5g; CHOL 5mg; IRON 2.4mg; SODIUM 941mg; CALC 88mg

Southwestern Two-Bean Soup

Cheese is an optional topping that makes this soup even heartier, but you can always top it with fat-free sour cream instead.

Olive oil–flavored cooking spray

1 cup frozen chopped onion

½ teaspoon garlic powder

1 (19-ounce) can cannellini beans, rinsed and drained

1 (16-ounce) can kidney beans, rinsed and drained

1 (14-ounce) can fat-free, less-sodium chicken broth

2 (4½-ounce) cans chopped green chiles

1 tablespoon ground cumin

¼ teaspoon salt

1 tablespoon fresh lime juice

Shredded Monterey Jack cheese (optional)

Chopped fresh cilantro (optional)

1. Heat a large saucepan over medium-high heat; coat pan with cooking spray. Add onion and garlic powder; sauté 3 minutes or until tender.

2. Mash half of cannellini beans, and add to onion mixture. Add remaining cannellini beans and kidney beans. Stir in broth and next 3 ingredients. Bring to a boil; cover, reduce heat, and simmer 5 minutes. Remove from heat; add lime juice. Ladle soup into bowls. Top with cheese and cilantro, if desired. Yield: 4 servings (serving size: 1¼ cups).

CALORIES 181; FAT 1.8g (sat 0g, mono 0.8g, poly 1g); PROTEIN 9.8g; CARB 32.2g; FIBER 10.6g; CHOL 0mg; IRON 2.6mg; SODIUM 543mg; CALC 90mg

INGREDIENT SPOTLIGHT

Olive oil–flavored cooking spray is used in place of regular cooking spray in this dish. Made with extra-virgin olive oil, this spray is more healthful and gives an olive-oil flavor.

Spicy Tomato and White Bean Soup

Pair this soup with a simple grilled cheese sandwich for a quick and satisfying meal.

1 (14-ounce) can fat-free, less-sodium chicken broth, divided

2 teaspoons chili powder

1 teaspoon ground cumin

1 (16-ounce) can navy beans, rinsed and drained

1 medium poblano chile, halved and seeded

½ onion, cut into ½-inch-thick wedges

1 pint grape tomatoes

¼ cup chopped fresh cilantro

2 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

½ teaspoon salt

Cilantro sprigs (optional)

1. Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat. Place remaining broth, poblano, and onion in a food processor; pulse until vegetables are chopped. Add onion mixture to pan.

2. Add tomatoes and cilantro to food processor, and process until coarsely chopped. Add tomato mixture to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are tender. Remove from heat; stir in juice, olive oil, and salt. Garnish with cilantro sprigs, if desired. Yield: 4 servings (serving size: 1 cup).

CALORIES 157; FAT 4.3g (sat 0.6g, mono 2.6g, poly 0.6g); PROTEIN 8.1g; CARB 23.1g; FIBER 6g; CHOL 0mg; IRON 2.4mg; SODIUM 828mg; CALC 65mg

COOKING CLASS: How to Purchase Beef

To make sure you’re buying lean ground beef, read the label to determine the percentage of fat rather than relying on the name of the specific cut. The percentage of lean to fat is usually listed on the label near the name of the cut. Ground beef with 10% fat or less is sometimes labeled “ground sirloin” or “extra-lean.”

Three-Bean Chili

2 teaspoons olive oil

1 cup prechopped onion

½ cup prechopped green bell pepper

2 teaspoons bottled minced garlic

¾ cup water

2 tablespoons tomato paste

2 teaspoons chili powder

2 teaspoons ground cumin

¼ teaspoon black pepper

1 (15½-ounce) can garbanzo beans, rinsed and drained

1 (15½-ounce) can red kidney beans, rinsed and drained

1 (15½-ounce) can black beans, rinsed and drained

1 (14½-ounce) can organic vegetable broth (such as Swanson Certified Organic)

1 (14½-ounce) can no-salt-added diced tomatoes, undrained

1 tablespoon yellow cornmeal

¼ cup chopped fresh cilantro

6 tablespoons reduced-fat sour cream

1. Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in ¾ cup water and next 9 ingredients; bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream. Yield: 6 servings (serving size: 1⅓ cups chili and 1 tablespoon sour cream).

CALORIES 180; FAT 4.9g (sat 1.5g, mono 1.7g, poly 0.3g); PROTEIN 8.4g; CARB 29.5g; FIBER 8.6g; CHOL 5mg; IRON 2.3mg; SODIUM 714mg; CALC 86mg

Spicy Beef and Black Bean Chili

There’s no need for this beef and black bean chili to simmer a long time. It’s full of flavor after 7 minutes. Top it with a dollop of sour cream, and garnish it with green onions or fresh cilantro sprigs, if desired.

1 pound ground sirloin

1 tablespoon 40%-less-sodium taco seasoning

1 (15-ounce) can whole-kernel corn, drained

1 (15-ounce) can black beans, undrained

1 (10-ounce) can diced tomatoes and green chiles, drained

1 (10-ounce) can diced tomatoes and green chiles, undrained

1 cup water

½ teaspoon black pepper

6 tablespoons reduced-fat sour cream

Chopped green onions or cilantro sprigs (optional)

1. Cook beef in a medium Dutch oven over medium-high heat until browned, stirring to crumble. Drain, if necessary; return beef to pan. Stir in taco seasoning and next 6 ingredients; cover and bring to a boil. Reduce heat, and simmer 7 minutes or until thoroughly heated. Ladle chili into bowls; top each with 1 tablespoon sour cream. Garnish with green onions or cilantro sprigs, if desired. Yield: 6 servings (serving size: 1 cup).

CALORIES 207; FAT 5.6g (sat 2.5g, mono 1.2g, poly 0.5g); PROTEIN 19.2g; CARB 20.4g; FIBER 5g; CHOL 46mg; IRON 1.8mg; SODIUM 722mg; CALC 167mg

Quick Bean Soup

2 teaspoons canola oil

2 cups prechopped onion

¾ cup prechopped green bell pepper

1 cup refrigerated fresh salsa

1 teaspoon ground cumin

1 (16-ounce) can kidney beans, rinsed and drained

1 (16-ounce) can pinto beans, rinsed and drained

1 (15-ounce) can black beans, rinsed and drained

2 (14.5-ounce) cans stewed tomatoes, undrained and chopped

1 (14-ounce) can fat-free, less-sodium chicken broth

Fresh flat-leaf parsley leaves (optional)

1. Heat oil in a Dutch oven over medium-high heat. Add onion and bell pepper; sauté 4 minutes or until tender. Add salsa and next 6 ingredients; bring to a boil, stirring occasionally. Cover, reduce heat, and simmer 7 minutes. Garnish with parsley, if desired. Yield: 10 servings (serving size: 1 cup).

CALORIES 128; FAT 1.5g (sat 0.2g, mono 0.7g, poly 0.4g); PROTEIN 6.1g; CARB 21.9g; FIBER 6.2g; CHOL 0mg; IRON 2.3mg; SODIUM 516mg; CALC 67mg

COOKING CLASS: How to Prepare Lemongrass

To use lemongrass, discard the tough outer leaves and about 2 to 3 inches of the thick root end. This will leave the tender stalk, which can be sliced or chopped, or in the case of Thai Hot and Sour Soup with Shrimp (at right), halved and crushed.

Easy Texas Chili

1 pound ground round

⅔ cup prechopped onion

1 teaspoon bottled minced garlic

1½ cups hot water

1 tablespoon chili powder

1 teaspoon salt

1 (16-ounce) can chili beans, undrained

1 (6-ounce) can tomato paste

1. Cook meat, onion, and garlic in a Dutch oven over medium-high heat until meat is browned, stirring to crumble. Drain in a colander; return to pan.

2. Stir in water and remaining ingredients. Cover, reduce heat, and simmer 13 minutes, stirring occasionally. Yield: 6 servings (serving size: 1 cup).

CALORIES 226; FAT 10.5g (sat 4.5g, mono 4.8g, poly 0.7g); PROTEIN 19.9g; CARB 16.2g; FIBER 4.9g; CHOL 46mg; IRON 5.1mg; SODIUM 1,094mg; CALC 50mg

Spicy Shrimp and Rice Soup

Serve this soup with spiced baked wontons on the side.

4 cups fat-free, less-sodium chicken broth

2 cups water

1 cup instant long-grain rice (such as Minute brand)

1 tablespoon canola oil

1 teaspoon bottled minced garlic

½ teaspoon crushed red pepper

1½ pounds large shrimp, peeled and deveined

4 lime wedges

Bean sprouts (optional)

Sliced green onions (optional)

Chopped fresh cilantro (optional)

Sliced jalapeño pepper (optional)

1. Combine chicken broth and water in a large saucepan, and bring to a boil. Stir in instant long-grain rice, and bring to a boil. Remove from heat, and let stand 5 minutes.

2. Heat canola oil in a large nonstick skillet over medium-high heat. Add garlic, red pepper, and shrimp; sauté 3 minutes or until shrimp are done. Stir shrimp mixture into broth mixture. Divide soup evenly among 4 bowls, and serve with lime wedges. Top each serving with sprouts, onions, cilantro, and jalapeño, if desired. Yield: 4 servings (serving size: about 1½ cups soup and 1 lime wedge).

CALORIES 315; FAT 6.9g (sat 1.1g, mono 3.1g, poly 1.6g); PROTEIN 38.8g; CARB 21.1g; FIBER 1.6g; CHOL 259mg; IRON 5.2mg; SODIUM 644mg; CALC 113mg

Thai Hot and Sour Soup with Shrimp

6 cups fat-free, less-sodium chicken broth

4 kaffir lime leaves

1 (4-inch) lemongrass stalk, halved and crushed

½ habanero chile pepper, minced

1 cup thinly sliced shiitake mushrooms (about 2 ounces)

½ pound large shrimp, peeled and deveined

¼ cup fresh lime juice

2 teaspoons fish sauce

1 medium tomato, cut into wedges

2 green onions, thinly sliced (about ½ cup)

1 cup light coconut milk

2 tablespoons chopped fresh cilantro

1. Combine chicken broth, kaffir lime leaves, lemongrass, and habanero in a large saucepan; bring to a boil. Cook 5 minutes. Add mushrooms and shrimp to pan; cook 3 minutes or until shrimp are done. Add juice, fish sauce, tomato, and onions to pan; cook 2 minutes. Remove from heat; stir in coconut milk and cilantro. Discard lemongrass stalk and lime leaves. Yield: 4 servings (serving size: 2 cups).

CALORIES 135; FAT 4.4g (sat 3.1g, mono 0.3g, poly 0.5g); PROTEIN 16.6g; CARB 8.4g; FIBER 2.2g; CHOL 86mg; IRON 2.7mg; SODIUM 838mg; CALC 63mg

Sausage and Chicken Gumbo

Frozen vegetables and boil-in-bag rice help get dinner on the table in a flash. For a spicier bowl, bump up the amount of ground red pepper or consider adding hot sauce at the table.

1 (3½-ounce) bag boil-in-bag rice

2 tablespoons all-purpose flour

1 tablespoon vegetable oil

1 cup frozen chopped onion

1 cup frozen chopped green bell pepper

1 cup frozen cut okra

1 cup chopped celery

1 teaspoon bottled minced garlic

½ teaspoon dried thyme

¼ teaspoon ground red pepper

2 cups chopped roasted skinless, boneless chicken breast (about 2 breasts)

8 ounces turkey kielbasa, cut into 1-inch pieces

1 (14½-ounce) can diced tomatoes with peppers and onion

1 (14½-ounce) can fat-free, less-sodium chicken broth

1. Cook rice according to package directions, omitting salt and fat.

2. While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients; cook 3 minutes or until tender, stirring frequently.

3. Stir in chicken, kielbasa, tomatoes, and broth, and cook 6 minutes or until thoroughly heated. Serve over rice. Yield: 4 servings (serving size: 1½ cups gumbo and ½ cup rice).

CALORIES 369; FAT 11.3g (sat 2.7g, mono 4.8g, poly 3g); PROTEIN 29.4g; CARB 37g; FIBER 3g; CHOL 77mg; IRON 2.2mg; SODIUM 949mg; CALC 92mg

Chipotle Chicken Tortilla Soup

If you like spicy food, you’ll love this. Purchase corn muffins from your supermarket bakery to round out the meal.

1 tablespoon canola oil

1½ teaspoons bottled minced garlic

¾ pound chicken breast tenders, cut into bite-sized pieces

1 teaspoon chipotle chile powder

1 teaspoon ground cumin

1 cup water

¼ teaspoon salt

1 (14-ounce) can fat-free, less-sodium chicken broth

1 (14.5-ounce) can stewed tomatoes, undrained

1 cup crushed baked tortilla chips

¼ cup chopped fresh cilantro

1 lime, cut into 4 wedges

1. Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top each serving with tortilla chips and cilantro, and serve with lime wedges. Yield: 4 servings (serving size: 1¼ cups soup, ¼ cup chips, 1 tablespoon cilantro, and 1 lime wedge).

CALORIES 228; FAT 5.4g (sat 0.6g, mono 2.5g, poly 1.7g); PROTEIN 22.9g; CARB 21.8g; FIBER 3.5g; CHOL 49mg; IRON 1.7mg; SODIUM 873mg; CALC 62mg

Nana’s Chicken Pastina Soup

You can substitute orzo or alphabets for pastina in this Sicilian-style chicken soup.

½ cup water

2 (14-ounce) cans fat-free, less-sodium chicken broth

2¼ cups prechopped celery, onion, and carrot mix

½ teaspoon black pepper

⅛ teaspoon salt

1 pound chicken breast tenders (cut into 1-inch cubes)

¼ cup (1½ ounces) uncooked pastina (tiny star-shaped pasta)

3 tablespoons commercial pesto

2 tablespoons fresh lemon juice

¼ cup (1 ounce) preshredded fresh Parmesan cheese

1. Bring water and broth to a boil in a large saucepan. Stir in celery mix, pepper, salt, and chicken; bring to a boil. Add pasta; cook 4 minutes. Stir in pesto and juice, and simmer 1 minute. Sprinkle with cheese. Yield: 4 servings (serving size: 1½ cups soup and about 2 teaspoons cheese).

CALORIES 288; FAT 9.1g (sat 2.5g, mono 5.2g, poly 1g); PROTEIN 33.7g; CARB 16.3g; FIBER 2.7g; CHOL 73mg; IRON 699mg; SODIUM 2mg; CALC 156mg

MAKE IT FASTER

Instead of making pesto, we used commercial pesto to speed up preparation time. As an added convenience, commercial pesto is available year-round at your local supermarket.

Sante Fe Ravioletti Soup

Ravioletti is smaller than ravioli, so the tiny pillows fit perfectly in your spoon.

2 (14-ounce) cans fat-free, less-sodium chicken broth

1 (7-ounce) package three-cheese ravioletti (such as Buitoni)

1 (16-ounce) container refrigerated fresh salsa

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 (10-ounce) package diced cooked chicken (such as Tyson)

1 teaspoon bottled minced garlic

¼ cup chopped fresh cilantro

Reduced-fat sour cream (optional)

1. Bring broth to a boil in a large saucepan over high heat. Add ravioletti, and cook 3 minutes. Stir in salsa and next 3 ingredients. Cook 5 minutes or until thoroughly heated, stirring occasionally; stir in cilantro.

2. Ladle soup into bowls; top with sour cream, if desired. Yield: 6 servings (serving size: about 1¼ cups soup).

CALORIES 204; FAT 3.4g (sat 1.5g, mono 1.3g, poly 0.6g); PROTEIN 18g; CARB 20.7g; FIBER 2.6g; CHOL 30mg; IRON 1.1mg; SODIUM 766mg; CALC 59mg

Wild Rice and Mushroom Soup with Chicken

Add sliced whole wheat French bread and mixed salad greens to complete the menu.

4 cups fat-free, less-sodium chicken broth, divided

1 (2.75-ounce) package quick-cooking wild rice (such as Gourmet House)

1 tablespoon olive oil

½ cup prechopped onion

½ cup chopped red bell pepper

⅓ cup matchstick-cut carrots

1 teaspoon bottled minced garlic

½ teaspoon dried thyme

1 teaspoon butter

2 (4-ounce) packages presliced exotic mushroom blend (such as shiitake, cremini, and oyster)

2 cups shredded cooked chicken breast

⅛ teaspoon salt

⅛ teaspoon black pepper

1. Bring 1⅓ cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.

2. Heat oil in a Dutch oven over medium-high heat. Add onion and next 4 ingredients to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned. Add remaining 2⅔ cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally. Yield: 4 servings (serving size: 1½ cups).

CALORIES 281; FAT 7.5g (sat 1.9g, mono 3.8g, poly 1.3g); PROTEIN 28.9g; CARB 23g; FIBER 4g; CHOL 62mg; IRON 2.8mg; SODIUM 541mg; CALC 42mg

Asian Chicken, Edamame, and Noodle Soup

Look for refrigerated cooked, shelled edamame in the produce section of your supermarket. Substitute the frozen uncooked variety for the refrigerated version, if desired.

2 cups chopped roasted chicken breast

1 (10-ounce) package refrigerated cooked, shelled edamame

1 (32-ounce) carton fat-free, less-sodium chicken broth

1 (3-ounce) package Oriental or teriyaki chicken–flavored ramen noodles

1 cup thinly sliced green onions (about 6 onions)

1. Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat to low, and simmer 12 minutes. Break noodles into 1-inch pieces. Add noodles, contents of flavoring packet, and green onions to pan; cook 3 minutes. Serve immediately. Yield: 6 servings (serving size: about 1 cup).

CALORIES 219; FAT 5.9g (sat 1.6g, mono 1.7g, poly 2.4g); PROTEIN 23.8g; CARB 16.2g; FIBER 3.3g; CHOL 40mg; IRON 2.2mg; SODIUM 749mg; CALC 51mg

INGREDIENT SPOTLIGHT

Japanese curly noodles, made from wheat flour, are long and wavy with a delicate texture and mild flavor. They are commonly referred to as ramen noodles or chucka soba. These noodles are a staple in quick-and-easy cuisine. Look for them in the Asian section of your supermarket.

Chipotle Turkey and Corn Soup

Stacking the turkey cutlets and then thinly slicing them will save you some time during preparation. You can freeze leftover chipotle chiles in the adobo sauce (package the chiles individually with a little sauce in small plastic freezer bags) and use them in salsas, with pork, or for Mexican-inspired scrambled eggs.

1 tablespoon canola oil

1 pound turkey cutlets, cut into thin strips

2 teaspoons adobo sauce

1 to 2 teaspoons chopped canned chipotle chiles in adobo sauce

2 (14-ounce) cans fat-free, less-sodium chicken broth

1 (14¾-ounce) can cream-style corn

¼ cup chopped fresh cilantro, divided

¼ teaspoon salt

½ cup crushed lime-flavored tortilla chips (about 1½ ounces)

4 lime wedges

1. Heat canola oil in a large saucepan over medium-high heat. Add turkey; cook 3 minutes or until browned, stirring occasionally. Stir in adobo sauce, chiles, chicken broth, and corn; bring to a boil. Reduce heat to medium-low; simmer 5 minutes. Stir in 3 tablespoons cilantro and salt. Divide soup evenly among 4 bowls; sprinkle evenly with remaining cilantro and crushed chips. Serve with lime wedges. Yield: 4 servings (serving size: 1½ cups soup, ¾ teaspoon cilantro, 2 tablespoons chips, and 1 lime wedge).

CALORIES 263; FAT 5.5g (sat 0.7g, mono 2.8g, poly 1.6g); PROTEIN 32g; CARB 22.1g; FIBER 2.8g; CHOL 45mg; IRON 2.3mg; SODIUM 943mg; CALC 25mg

Pasta Fagioli Soup

This Italian soup derives its name—fagioli—and its high fiber content from kidney beans. Serve it with crusty Italian bread and a Caesar salad for a quick weeknight supper.

12 ounces Santa Fe chicken sausage, halved lengthwise and sliced (such as Amy’s)

3 cups fat-free, less-sodium chicken broth

½ cup uncooked small seashell pasta

2 cups coarsely chopped zucchini (about 2 small zucchini)

1 (14.5-ounce) can stewed tomatoes, undrained

1 teaspoon dried basil

1 teaspoon dried oregano

1 (15-ounce) can kidney beans, rinsed and drained

⅓ cup (about 1½ ounces) shredded Asiago cheese

1. Heat a large saucepan over high heat. Add sausage; cook 2 minutes, stirring constantly. Add broth and pasta; bring to a boil. Cover, reduce heat, and simmer 4 minutes. Add zucchini and tomatoes; bring to a boil. Cover, reduce heat, and simmer 2 minutes. Stir in basil, oregano, and beans; cover and simmer 3 minutes or until pasta and zucchini are tender. Sprinkle with cheese. Yield: 5 servings (serving size: about 1⅓ cups soup and about 1 tablespoon Asiago cheese).

CALORIES 319; FAT 9.2g (sat 3.3g, mono 3.8g, poly 0.8g); PROTEIN 21.9g; CARB 39.7g; FIBER 9.6g; CHOL 56mg; IRON 4.4mg; SODIUM 858mg; CALC 56mg

INGREDIENT SPOTLIGHT

Escarole is the mildest of the endive varieties. It has broad bright green leaves that curl slightly. Escarole has only a hint of the characteristic bitterness of Belgian and curly endives.

Sausage, Escarole, and White Bean Ragout

The flavorful sausage and bold escarole are filling additions to this French-accented stew. Substitute mustard greens to mimic the bitter flavor of escarole, or use spinach for milder flavor. Serve with a crusty baguette or rolls.

12 ounces sweet turkey Italian sausage

Cooking spray

1 cup prechopped onion

1 cup cubed peeled red potatoes (about 6 ounces)

⅓ cup chardonnay or other dry white wine

1 tablespoon bottled minced garlic

1 (16-ounce) can cannellini beans or other white beans, rinsed and drained

1 (14-ounce) can fat-free, less-sodium chicken broth

4 cups sliced escarole (about 4 ounces)

1 teaspoon chopped fresh rosemary

2 tablespoons grated fresh Parmesan cheese

1. Remove casings from sausage.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add Italian sausage and onion to pan, and cook 4 minutes or until sausage browns, stirring to crumble. Drain sausage mixture well; return to pan. Stir in potatoes, wine, garlic, beans, and chicken broth; bring to a simmer. Cover and cook 7 minutes. Stir in escarole and rosemary, and cook 4 minutes or until escarole wilts, stirring occasionally. Ladle 1¼ cups soup into each of 4 shallow bowls, and sprinkle each serving evenly with 1½ teaspoons cheese. Yield: 4 servings (serving size: 1¼ cups soup and 1½ teaspoons cheese).

CALORIES 254; FAT 9.2g (sat 2.9g, mono 3.2g, poly 2.7g); PROTEIN 21g; CARB 21.2g; FIBER 4.9g; CHOL 74mg; IRON 2.6mg; SODIUM 929mg; CALC 86mg

Sausage and Spinach Soup

Fresh herbs are added after the soup cooks so they’ll retain their bright color and flavor. You can substitute 1 teaspoon of dried herbs for each tablespoon of fresh, but add them with the tomatoes. Serve this soup with a toasted baguette.

10 ounces sweet turkey Italian sausage

Cooking spray

1 cup prechopped onion

2 teaspoons bottled minced garlic

½ cup water

1 (15-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can organic stewed tomatoes, undrained (such as Muir Glen)

1 (14-ounce) can fat-free, less-sodium chicken broth

2 cups baby spinach

1 tablespoon chopped fresh basil

2 teaspoons chopped fresh oregano

2 tablespoons grated fresh Romano cheese

1. Remove casings from sausage. Cook sausage in a large saucepan coated with cooking spray over high heat until browned, stirring to crumble. Add onion and 2 teaspoons garlic to pan; cook 2 minutes. Stir in ½ cup water, beans, tomatoes, and broth. Cover and bring to a boil. Uncover and cook 3 minutes or until slightly thick. Remove from heat, and stir in spinach, basil, and oregano. Ladle 1½ cups soup into each of 4 bowls, and sprinkle each serving with 1½ teaspoons cheese. Yield: 4 servings.

CALORIES 261; FAT 8.6g (sat 2.8g, mono 2.7g, poly 2.5g); PROTEIN 20.9g; CARB 23.1g; FIBER 5.4g; CHOL 62mg; IRON 3.4mg; SODIUM 842mg; CALC 105mg

Spicy Andouille Posole

Andouille sausage contributes its spicy, smoky essence to this hominy-based Mexican stew.

1 teaspoon olive oil

2 links (6.5 ounces) andouille sausage, thinly sliced

1 red bell pepper, cut into 1-inch pieces

1 large zucchini, diced (about 8 ounces)

2½ cups fat-free, less-sodium chicken broth

1 (15.5-ounce) can white hominy, rinsed and drained

2 teaspoons pureed chipotle chiles in adobo sauce (about 1 chile)

¼ cup chopped fresh cilantro

1. Heat oil in a large saucepan over medium-high heat; add andouille, and cook 1 minute. Add bell pepper and zucchini; cook, stirring occasionally, 1 minute.

2. Add broth, hominy, and chile. Bring to a boil; reduce heat, and simmer, uncovered, 8 minutes or until vegetables are tender. Sprinkle with cilantro before serving. Yield: 4 servings (serving size: about 1⅓ cups).

CALORIES 196; FAT 10.5g (sat 3.6g, mono 5.2g, poly 1.6g); PROTEIN 10.1g; CARB 15.6g; FIBER 3.3g; CHOL 33mg; IRON 1.8mg; SODIUM 897mg; CALC 26mg

INGREDIENT SPOTLIGHT

Hominy is made of dried corn kernels from which the hull and germ have been removed. Hominy is sold canned, ready to eat, or dried. Look for canned hominy alongside the corn in the canned vegetable section of your supermarket.

Southwestern Pork Soup

Substitute chicken for pork in this dish, if you prefer. Pink beans are similar to pinto beans, but smaller; if you can’t find pink beans, substitute pintos. Add cheddar corn bread and orange slices to round out the meal.

Cooking spray

1 cup prechopped onion

⅔ cup prechopped green bell pepper

1 tablespoon bottled minced garlic

1 jalapeño pepper, seeded and minced

1 pound pork tenderloin, trimmed and cut into bite-sized pieces

2 cups fat-free, less-sodium chicken broth

2 teaspoons chili powder

1 teaspoon ground cumin

½ teaspoon salt

¼ teaspoon black pepper

1 (15-ounce) can pink beans, rinsed and drained

1 (14-ounce) can diced tomatoes, undrained

2 tablespoons chopped fresh cilantro

1 cup diced avocado

1. Heat a small nonstick Dutch oven over medium-heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and jalapeño to pan; sauté 2 minutes. Add pork; cook 3 minutes. Add broth and next 6 ingredients; bring to a boil. Partially cover, reduce heat, and simmer 6 minutes or until pork is done, stirring occasionally. Remove from heat, and stir in cilantro. Serve with avocado. Yield: 4 servings (serving size: about 1¾ cups soup and ¼ cup avocado).

CALORIES 310; FAT 10.5g (sat 2.4g, mono 5.5g, poly 1.4g); PROTEIN 30.6g; CARB 24.5g; FIBER 8.3g; CHOL 74mg; IRON 3.7mg; SODIUM 911mg; CALC 82mg

Red Bean Stew with Pasta

1 tablespoon olive oil

1½ cups presliced mushrooms

1 cup diced carrot

1½ cups water

¼ teaspoon black pepper

1 (15-ounce) can kidney beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (14-ounce) can less-sodium beef broth

1 cup uncooked ditalini (about 4 ounces short tube-shaped pasta)

2 tablespoons commercial pesto

¼ cup (1 ounce) grated fresh Parmesan cheese

1. Heat olive oil in a Dutch oven over medium-high heat. Add mushrooms and carrot; sauté 4 minutes. Stir in water and next 4 ingredients. Cover; bring to a boil. Stir in pasta; cook, uncovered, 11 minutes or until pasta is done. Stir in pesto; sprinkle each serving with cheese. Yield: 4 servings (serving size: 1½ cups stew and 1 tablespoon cheese).

CALORIES 324; FAT 10.2g (sat 2.3g, mono 4.7g, poly 1.7g); PROTEIN 15.2g; CARB 43.7g; FIBER 10.4g; CHOL 6mg; IRON 3.1mg; SODIUM 560mg; CALC 150mg

INGREDIENT SPOTLIGHT

Graters, whether handheld or box, are a handy kitchen tool that speeds up preparation time. Use the smaller holes for grating hard cheese or chocolate. For ingredients like cheddar cheese or carrots, the largest holes work best.

Cioppino-Style Seafood Stew

1½ tablespoons olive oil

½ cup prechopped onion

1½ teaspoons bottled minced garlic

¼ teaspoon crushed red pepper

1 pound mussels, scrubbed and debearded

8 ounces sea scallops

8 ounces peeled and deveined medium shrimp

½ cup clam juice

¼ cup chopped fresh flat-leaf parsley

1 (14.5-ounce) can diced tomatoes, undrained

1. Heat olive oil in a Dutch oven over medium-high heat. Add onion, garlic, and red pepper to pan; sauté 2 minutes. Add mussels, scallops, and shrimp to pan; sauté 1 minute. Stir in ½ cup clam juice, parsley, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until mussels open, and discard any un-opened shells. Yield: 4 servings (serving size: 2 cups).

CALORIES 289; FAT 9.3g (sat 1.5g, mono 4.8g, poly 1.7g); PROTEIN 36.2g; CARB 13.8g; FIBER 1.5g; CHOL 138mg; IRON 6.4mg; SODIUM 726mg; CALC 88mg

Ginger-Apple Salad

Crystallized ginger adds a peppery note to this crisp apple salad, which garnered rave reviews in our Test Kitchens.

2½ cups chopped Granny Smith apple (1 large)

2 cups chopped Gala apple (1 large)

½ cup chopped pecans, toasted

¼ cup dried sweet cherries

3 tablespoons chopped crystallized ginger

2 tablespoons thawed orange juice concentrate

1 tablespoon lemon juice

1 tablespoon honey

1. Combine all ingredients in a large bowl; toss well. Let stand 8 to 10 minutes before serving. Yield: 10 servings (serving size: ½ cup).

CALORIES 93; FAT 4.3g (sat 0.4g, mono 2.6g, poly 1.3g); PROTEIN 1g; CARB 13.9g; FIBER 1.7g; CHOL 0mg; IRON 0.4mg; SODIUM 2mg; CALC 13mg

Waldorf Salad

1 (8-ounce) can pineapple tidbits in juice, undrained

2 cups chopped Granny Smith apple

1 tablespoon lemon juice

1 cup chopped celery

¼ cup light mayonnaise

3 tablespoons raisins

Lettuce leaves (optional)

1. Drain pineapple tidbits, reserving 1 tablespoon pineapple juice.

2. Combine apple, reserved 1 tablespoon pineapple juice, and lemon juice in a medium bowl, tossing to coat apples. Stir in pineapple, celery, mayonnaise, and raisins. Serve immediately, or cover and chill. Serve on lettuce leaves, if desired. Yield: 6 servings (serving size: ⅔ cup).

CALORIES 95; FAT 3.4g (sat 0.5g, mono 0.8g, poly 2g); PROTEIN 0.7g; CARB 17.2g; FIBER 1.3g; CHOL 3mg; IRON 0.3mg; SODIUM 98mg; CALC 16mg

Grapefruit and Fennel Salad

The fresh fennel in this unique salad has a subtle licorice flavor, which complements grilled chicken, fish, or pork.

2 tablespoons extra-virgin olive oil

½ teaspoon salt

¼ teaspoon freshly ground black pepper

1 fennel bulb, halved and thinly sliced

1 cup drained refrigerated red grapefruit sections

¼ cup coarsely chopped pimiento-stuffed olives

1. Combine oil, salt, and pepper in a large bowl; stir with a whisk. Add fennel, grapefruit sections, and olives; toss gently to combine. Yield: 7 servings (serving size: ½ cup).

CALORIES 70; FAT 5.3g (sat 0.6g, mono 3.4g, poly 1.2g); PROTEIN 0.6g; CARB 5.7g; FIBER 1.5g; CHOL 0mg; IRON 0.3mg; SODIUM 322mg; CALC 21mg

Melon Salad

Watermelon and cantaloupe are two luscious summer fruits that are packed with an abundance of vitamins and nutrients.

4 cups cubed seeded watermelon

1½ cups cubed peeled honeydew melon

1½ cups cubed peeled cantaloupe

¼ cup fresh lime juice (about 2 limes)

2 tablespoons chopped fresh mint

2 tablespoons honey

1 teaspoon canola oil

1. Combine first 3 ingredients in a large bowl.

2. Combine lime juice and remaining 3 ingredients in a small bowl, stirring with a whisk. Drizzle over fruit; toss gently to coat. Cover and chill until ready to serve. Yield: 7 servings (serving size: 1 cup).

CALORIES 77; FAT 0.9g (sat 0.1g, mono 0.4g, poly 0.3g); PROTEIN 1.1g; CARB 18.4g; FIBER 1g; CHOL 0mg; IRON 0.4mg; SODIUM 13mg; CALC 14mg

MAKE IT FASTER

Take advantage of your grocery store’s cubed fresh fruit from the produce section to speed things along.

Cucumber and Honeydew Salad

Fresh mint, lime juice, and sweet honeydew are a refreshing combination in this side.

2 cups cubed honeydew melon

2 cups chopped English cucumber

2 tablespoons chopped fresh mint

2 tablespoons fresh lime juice

2 tablespoons finely chopped red onion

⅛ teaspoon salt

Mint sprigs (optional)

1. Combine first 6 ingredients in a large bowl; toss gently to coat.

2. Cover and chill until ready to serve. Garnish with mint sprigs, if desired. Yield: 4 servings (serving size: 1 cup).

CALORIES 42; FAT 0.2g (sat 0.1g, mono 0g, poly 0.1g); PROTEIN 0.9g; CARB 10.6g; FIBER 1.1g; CHOL 0mg; IRON 0.4mg; SODIUM 89mg; CALC 18mg

COOKING CLASS: How to Peel an Orange

To quickly peel an orange, cut the top and bottom portions from the fruit to create a stable cutting surface. Next, stand the fruit upright, then use a paring knife to slice downward in a long, slow curve to remove the rind and the white pith.

Sicilian Orange Salad

This winter salad is usually prepared with blood oranges. But in this version, we tested with more readily available navel oranges, and the salad was terrific. Serve with your favorite grilled fish.

4 small navel oranges (about 2¼ pounds)

½ small red onion, cut in half lengthwise and thinly sliced (about ½ cup)

½ cup coarsely chopped pitted Sicilian green olives

1 tablespoon chopped fresh flat-leaf parsley

1 teaspoon olive oil

¼ teaspoon freshly ground black pepper

⅛ teaspoon salt

1. Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside, reserving ½ cup juice. Discard membranes.

2. Combine orange sections, onion, olives, and parsley in a medium bowl. Combine reserved ½ cup juice, oil, pepper, and salt; stir well with a whisk. Pour over salad; toss gently. Serve immediately, or cover and chill until ready to serve. Yield: 4 servings (serving size: ¾ cup).

CALORIES 122; FAT 5.3g (sat 0.5g, mono 3.9g, poly 0.8g); PROTEIN 1.8g; CARB 20g; FIBER 3.8g; CHOL 0mg; IRON 0.7mg; SODIUM 305mg; CALC 90mg

Cranberry Salad

Keep in mind that this recipe needs time to chill, so be sure to make it at least four hours before you’re ready to serve it. It’s ideal for the holidays when paired with turkey or pork.

2 (0.3-ounce) packages sugar-free black cherry–flavored gelatin

1 cup boiling water

1 cup canned whole-berry cranberry sauce

1 cup ice water

1 (20-ounce) can crushed pineapple in juice, drained

½ cup chopped pecans

1. Combine gelatin and boiling water in an 11 x 7–inch baking dish; stir until gelatin is dissolved. Add cranberry sauce and ice water, stirring well. Add pineapple and pecans; stir. Cover and chill 4 hours or until set. Yield: 8 servings (serving size: ¾ cup).

CALORIES 129; FAT 5.4g (sat 0.5g, mono 3.2g, poly 1.6g); PROTEIN 1.4g; CARB 21.1g; FIBER 2g; CHOL 0mg; IRON 0.5mg; SODIUM 9mg; CALC 13mg

Garden Salad

Keep this salad easy by using prepackaged salad greens; feel free to substitute other varieties, if desired.

3 cups sweet baby greens (such as Fresh Express)

½ small red bell pepper, cut into thin strips

2 green onions, thinly sliced

3 tablespoons light honey Dijon dressing (such as Good Seasons)

Freshly ground black pepper

1. Combine first 3 ingredients in a medium bowl; drizzle with dressing. Toss well, and sprinkle with pepper. Yield: 2 servings (serving size: 1¾ cups).

CALORIES 49; FAT 1.7g (sat 0.8g, mono 0.8g, poly 0.1g); PROTEIN 1.6g; CARB 7.6g; FIBER 1.9g; CHOL 0mg; IRON 1.3mg; SODIUM 167mg; CALC 52mg

Mixed Greens with Goat Cheese Croutons

Toasted baguette slices topped with velvety goat cheese make the crouton the star of this simple side salad. Serve with roasted chicken or pork.

4 cups mixed baby salad greens

2 small tomatoes, cut into wedges

¼ cup light cranberry-walnut vinaigrette (such as Newman’s Own)

3 tablespoons goat cheese

4 (¼-inch-thick) slices diagonally cut whole wheat baguette, toasted

1. Combine first 3 ingredients in a medium bowl; toss gently to coat.

2. Spread goat cheese evenly on croutons. Divide salad among plates, and top with croutons. Yield: 4 servings (serving size: 1 cup salad and 1 crouton).

CALORIES 104; FAT 4.7g (sat 1.8g, mono 1.4g, poly 1.4g); PROTEIN 4.5g; CARB 12.1g; FIBER 2.1g; CHOL 8mg; IRON 1.3mg; SODIUM 212mg; CALC 307mg

Baby Arugula, Pear, and Gorgonzola Salad

Arugula is a peppery salad green that adds bite to this salad. You can substitute baby spinach leaves for the arugula if you want a milder flavor.

2 Bartlett pears, cored and sliced

1 (5-ounce) package baby arugula

½ cup refrigerated fat-free raspberry vinaigrette (such as Naturally Fresh)

¼ cup (1 ounce) crumbled Gorgonzola cheese

2 tablespoons chopped walnuts, toasted

½ teaspoon freshly ground black pepper

1. Combine all ingredients in a large bowl; toss gently to coat. Serve immediately. Yield: 6 servings (serving size: 2 cups).

CALORIES 82; FAT 3.1g (sat 1.2g, mono 0.5g, poly 1.3g); PROTEIN 2.3g; CARB 11.7g; FIBER 1g; CHOL 4mg; IRON 0.5mg; SODIUM 267mg; CALC 71mg

COOKING CLASS: How to Toast Walnuts

To toast walnuts, cook them in a dry skillet over medium heat for 1 to 2 minutes, stirring constantly. Remove them from the heat as soon as you begin to smell that wonderful nutty aroma.

Raspberry-Greens Salad

This recipe calls for the drier, crumbled form of goat cheese so that it can be sprinkled over the salad.

⅓ cup fat-free raspberry vinaigrette

1 (5-ounce) package mixed baby salad greens

2 cups raspberries

¼ cup (1 ounce) crumbled goat cheese

¼ cup pecan pieces, toasted

1. Pour vinaigrette over salad greens; toss gently to coat. Place about 1 cup lettuce mixture on each of 6 plates. Top each serving with ⅓ cup raspberries, 2 teaspoons goat cheese, and 2 teaspoons pecans. Yield: 6 servings.

CALORIES 86; FAT 4.9g (sat 1g, mono 2.5g, poly 1.3g); PROTEIN 2.2g; CARB 9.4g; FIBER 3.7g; CHOL 4mg; IRON 0.7mg; SODIUM 153mg; CALC 40mg

Wedge Salad

It’s not just restaurant fare anymore. The wedge-style salad is a fun, easy, and different way to serve iceberg to your family.

3 precooked bacon slices

1 head iceberg lettuce, cut into 6 wedges

1 large tomato, diced (about 1¾ cups)

⅓ cup light blue cheese dressing (such as Marie’s)

¼ cup sliced green onions

1. Heat bacon according to package directions; crumble and set aside.

2. Place 1 lettuce wedge on each of 6 plates.

3. Top wedges with diced tomato and bacon. Drizzle dressing over top, and sprinkle evenly with sliced green onions. Yield: 6 servings (serving size: 1 lettuce wedge, about ¼ cup tomato, 1½ teaspoons crumbled bacon, about 2½ teaspoons dressing, and 2 teaspoons green onions).

CALORIES 66; FAT 3.7g (sat 1g, mono 0.4g, poly 2.2g); PROTEIN 2.3g; CARB 7.1g; FIBER 3.1g; CHOL 6mg; IRON 0.7mg; SODIUM 170mg; CALC 18mg

Bistro Dinner Salad

This is a perfect light and quick yet refined meal. The mustard tarragon vinaigrette complements the slightly bitter salad greens, while the pear adds a hint of sweetness.

3 tablespoons finely chopped walnuts

4 large eggs

Cooking spray

2 bacon slices (uncooked)

8 cups gourmet salad greens

¼ cup (1 ounce) crumbled blue cheese

1 Bartlett pear, cored and thinly sliced

1 tablespoon white wine vinegar

1 tablespoon extra-virgin olive oil

½ teaspoon dried tarragon

½ teaspoon Dijon mustard

4 (1-inch-thick) slices French bread baguette, toasted

1. Place nuts in a small skillet; cook over medium-high heat 3 minutes or until lightly browned, shaking pan frequently. Remove from heat; set aside.

2. Break 1 egg into each of 4 (6-ounce) custard cups coated with cooking spray. Cover with plastic wrap, and microwave at HIGH 40 seconds or until set; let stand 1 minute. Remove eggs from cups; drain on paper towels.

3. Cook bacon in a skillet over medium-high heat until crisp; cool slightly. Remove bacon from pan, reserving 1 teaspoon drippings. Crumble bacon. Combine walnuts, bacon, greens, blue cheese, and pear in a large bowl.

4. Combine 1 teaspoon reserved drippings, vinegar, oil, tarragon, and mustard in a small bowl; stir with a whisk. Drizzle over greens mixture; toss gently. Arrange 2 cups salad mixture on each of 4 serving plates; top each serving with 1 egg and 1 toast slice. Yield: 4 servings.

CALORIES 393; FAT 17g (sat 4.7g, mono 6.9g, poly 3.2g); PROTEIN 16.9g; CARB 44.7g; FIBER 8.8g; CHOL 222mg; IRON 3.1mg; SODIUM 605mg; CALC 150mg

Red Grapefruit and Feta Salad

Toss the dressing and salad right before serving so that the tender gourmet greens will stay crisp and not wilt.

6 cups gourmet salad greens

1 cup red grapefruit sections (about 2 large)

3 tablespoons fresh red grapefruit juice

2 teaspoons extra-virgin olive oil

1 teaspoon honey

¼ teaspoon salt

⅛ teaspoon coarsely ground black pepper

¼ cup (1 ounce) crumbled feta cheese

1. Combine gourmet salad greens and grapefruit sections in a large bowl.

2. Combine grapefruit juice and next 4 ingredients in a small bowl, stirring with a whisk. Pour over salad mixture; toss gently to coat. Divide evenly among plates. Sprinkle each serving with cheese. Yield: 4 servings (serving size: about 1½ cups salad and 1 tablespoon cheese).

CALORIES 88; FAT 4.1g (sat 1.4g, mono 2g, poly 0.5g); PROTEIN 2.8g; CARB 11.9g; FIBER 2.5g; CHOL 6mg; IRON 1.2mg; SODIUM 246mg; CALC 89mg

Zucchini, Parmesan, and Mâche Salad

This recipe proves that minimalism in the kitchen pays off. Lemon and salty Parmesan cheese perfectly complement the raw zucchini. If mâche is unavailable, substitute baby spinach or arugula.

1 small lemon

2 medium zucchini, thinly sliced

¼ cup (about 1 ounce) shaved Parmigiano-Reggiano cheese

2 tablespoons olive oil

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 (3½-ounce) container mâche

1. Grate ½ teaspoon lemon rind; squeeze lemon to yield 1 tablespoon juice. Combine lemon rind, juice, zucchini, and next 4 ingredients in a large bowl, and toss. Let stand at room temperature 15 minutes.

2. Add mâche, and toss well to coat. Serve immediately. Yield: 4 servings (serving size: 1⅓ cups).

CALORIES 110; FAT 9.1g (sat 2.4g, mono 5.7g, poly 0.9g); PROTEIN 4.4g; CARB 4.9g; FIBER 1.7g; CHOL 5mg; IRON 0.6mg; SODIUM 374mg; CALC 101mg

Mandarin Orange Salad

Honey-roasted almonds add a sweet crunch to this fruited spinach salad. Look for a package of the almonds in the produce section of your grocery store.

1 (6-ounce) package fresh baby spinach

½ cup diced red onion

1 (15-ounce) can mandarin oranges in light syrup, drained

¼ cup orange juice

1 teaspoon sugar

1 teaspoon grated peeled fresh ginger

1 teaspoon low-sodium soy sauce

1 teaspoon dark sesame oil

¼ cup honey-roasted sliced almonds (such as Sunkist Almond Accents)

1. Combine first 3 ingredients; toss.

2. Combine orange juice and next 4 ingredients. Pour juice mixture over spinach mixture, and toss gently. Sprinkle with almonds. Yield: 6 servings (serving size: 1⅓ cups).

CALORIES 83; FAT 3.2g (sat 0.1g, mono 1.9g, poly 1.2g); PROTEIN 1.9g; CARB 12.7g; FIBER 1.3g; CHOL 0mg; IRON 1.3mg; SODIUM 112mg; CALC 43mg

SHORTCUT SPOTLIGHT

If you are unfamiliar with fresh ginger, you might be puzzled about how to deal with the papery brown skin and gnarled root. Simply use a vegetable peeler to remove the tough skin and reveal the flesh. It’s quick and easy.

Caesar Salad

Creamy dressing, crunchy croutons, and a characteristic Mediterranean bite make Caesar salad hard to turn down.

2 romaine hearts, halved lengthwise

4 tablespoons light Caesar dressing

4 tablespoons grated fresh Parmesan cheese

4 large-cut Caesar-flavored croutons, halved

1. Top each romaine half with 1 tablespoon dressing, 1 tablespoon cheese, and 2 crouton halves. Yield: 4 servings (serving size: 1 romaine half).

CALORIES 95; FAT 5.8g (sat 1.5g, mono 1.4g, poly 2.8g); PROTEIN 4.9g; CARB 7g; FIBER 1.2g; CHOL 10mg; IRON 1.3mg; SODIUM 329mg; CALC 149mg

Romaine and Apple Salad

Romaine lettuce leaves grow in heads and range in color from dark green outer leaves to a yellowish-green heart in the center. It adds crisp texture to the salad along with the Fuji apple.

4 cups torn romaine lettuce

6 tablespoons pecan pieces, toasted

1 Fuji apple, thinly sliced

¼ cup fat-free balsamic vinaigrette

1 ounce shaved fresh Parmesan cheese

1. Combine first 3 ingredients in a large bowl. Add vinaigrette; toss to coat. Place 1½ cups salad on each of 4 plates; top evenly with Parmesan. Serve immediately. Yield: 4 servings.

CALORIES 147; FAT 10.3g (sat 1.7g, mono 5.8g, poly 2.7g); PROTEIN 4.8g; CARB 11.2g; FIBER 3.1g; CHOL 6mg; IRON 1.1mg; SODIUM 331mg; CALC 130mg

Sautéed Escarole, Corn, and White Bean Salad

Escarole’s bitter flavor mellows when cooked. Combine it with fresh corn and white beans for a refreshing dish.

2 heads escarole, quartered lengthwise and rinsed

Cooking spray

2 ounces pancetta, chopped

1 medium zucchini, quartered and cut into julienne strips

1 garlic clove, minced

1 cup fresh corn kernels

½ cup chopped fresh flat-leaf parsley

1 (15-ounce) can navy beans, rinsed and drained

2 tablespoons red wine vinegar

1 teaspoon extra-virgin olive oil

½ teaspoon black pepper

1. Heat a large nonstick skillet over medium-high heat. Add escarole to pan; cook 3 minutes or until wilted, turning frequently. Trim white stem ends from each escarole quarter; roughly chop.

2. Wipe pan with a paper towel. Return pan to medium-high heat. Coat pan with cooking spray. Add pancetta, zucchini, and garlic to pan; cook 2 minutes or until zucchini is tender. Add corn; cook 1 minute. Combine escarole, corn mixture, parsley, and beans in a large bowl. Add vinegar and remaining ingredients; toss well to coat. Serve immediately. Yield: 4 servings (serving size: about 1¾ cups).

CALORIES 210; FAT 7.2g (sat 2.4g, mono 3.1g, poly 1g); PROTEIN 12.6g; CARB 32.7g; FIBER 14.4g; CHOL 10mg; IRON 4.1mg; SODIUM 634mg; CALC 199mg

Fresh Greek Salad

Using a variety of fresh vegetables enhances both the taste and appearance of a salad. During the summer months, the vegetables in this salad are at their peak and are readily available at any grocery store.

4 cups torn romaine lettuce

2 cups halved grape tomatoes

1 cup sliced cucumber

½ cup chopped red onion

¼ cup crumbled feta cheese

¼ cup fat-free red wine vinaigrette

8 pitted kalamata olives

1. Combine all ingredients in a large bowl; toss well to coat. Serve immediately. Yield: 5 servings (serving size: 1 cup).

CALORIES 71; FAT 3.5g (sat 1.4g, mono 1.6g, poly 0.3g); PROTEIN 2.5g; CARB 8.5g; FIBER 2g; CHOL 7mg; IRON 0.7mg; SODIUM 349mg; CALC 64mg

COOKING CLASS: How to Cut an Onion

When an onion is cut, it releases gases that can mix with the moisture in your eyes to form a mild sulfuric acid that causes tears. To avoid weeping while chopping an onion, peel and chill the onion in the refrigerator before slicing.

Crunchy Coleslaw with Green Peas

Using frozen peas saves time and lets you prepare this recipe year-round. Opt for blanched early spring peas when they’re available.

4 cups shredded coleslaw mix

½ cup frozen green peas, thawed

½ cup chopped yellow bell pepper

½ cup matchstick-cut carrots

¼ cup finely chopped onion

3 tablespoons cider vinegar

2 tablespoons sugar

1½ teaspoons canola oil

¼ teaspoon salt

1. Combine all ingredients in a large bowl; toss gently to coat. Serve immediately. Yield: 8 servings (serving size: about ⅔ cup).

CALORIES 43; FAT 0.9g (sat 0.1g, mono 0.5g, poly 0.3g); PROTEIN 1g; CARB 7.8g; FIBER 1.5g; CHOL 0mg; IRON 0.2mg; SODIUM 91mg; CALC 7mg

Tangy Slaw

Prepare and refrigerate this salad several hours before serving, if you like. For more color in the dish, toss in red bell pepper strips.

¼ cup creamy mustard blend (such as Dijonnaise)

3 tablespoons sugar

2 tablespoons cider vinegar

1 tablespoon apple cider

2 tablespoons sweet pickle relish

1 (7-ounce) package shredded cabbage

1. Combine first 4 ingredients; stir well with a whisk. Combine pickle relish and cabbage in a bowl; pour dressing over slaw, and toss gently. Cover and chill. Yield: 4 servings (serving size: ½ cup).

CALORIES 77; FAT 0.1g (sat 0g, mono 0g, poly 0g); PROTEIN 0.7g; CARB 18.5g; FIBER 1.3g; CHOL 0mg; IRON 0.3mg; SODIUM 282mg; CALC 21mg

COOKING CLASS: How to Prepare Jicama

To prepare jicama, remove the skin with a sharp vegetable peeler, and then cut the white flesh into strips according to the recipe. Because jicama doesn’t brown or become soggy after it is cut, it makes a nice addition to crudité platters and salads.

Sweet Lemon-Jicama Slaw

This crunchy, refreshing, citrusy slaw features jicama, a Mexican root vegetable with a texture similar to a water chestnut.

2 cups matchstick-cut peeled jicama

¼ cup thinly sliced red onion

2 jalapeño peppers, seeded and finely chopped

1 teaspoon grated fresh lemon rind

3 tablespoons fresh lemon juice

2 tablespoons sugar

2 tablespoons chopped fresh cilantro

1 teaspoon canola oil

1. Combine all ingredients in a medium bowl; toss well. Yield: 5 servings (serving size: about ½ cup).

CALORIES 52; FAT 1g (sat 0.1g, mono 0.6g, poly 0.3g); PROTEIN 0.5g; CARB 11g; FIBER 2.7g; CHOL 0mg; IRON 0.4mg; SODIUM 3mg; CALC 9mg

Broccoli Salad

We used light mayonnaise and fat-free yogurt to lower the fat and calories in this classic salad. Reduced amounts of real bacon and regular cheese provide maximum flavor. If you prefer a bit of sweetness, mix in ¼ cup golden raisins.

⅓ cup light mayonnaise

¼ cup plain fat-free yogurt

3 tablespoons sugar

1 tablespoon white vinegar

⅓ cup chopped red onion

⅓ cup (1.3 ounces) shredded mild cheddar cheese

1 (12-ounce) package broccoli florets, cut into bite-sized pieces

3 precooked bacon slices, crumbled

¼ teaspoon freshly ground black pepper

1. Combine first 4 ingredients in a medium bowl. Add onion and remaining ingredients; toss gently to coat. Yield: 8 servings (serving size: ¾ cup).

CALORIES 98; FAT 5.8g (sat 1.7g, mono 1.8g, poly 2.2g); PROTEIN 3.6g; CARB 9.2g; FIBER 1.3g; CHOL 10mg; IRON 0.4mg; SODIUM 174mg; CALC 65mg

Asparagus–Goat Cheese Salad

We use a bottled balsamic vinaigrette, but you can always make a homemade version if you have more time to spare.

1 pound asparagus spears, trimmed

¼ cup plus 1 tablespoon balsamic vinaigrette, divided

6 cups torn butter lettuce

½ cup (2 ounces) crumbled goat cheese

Freshly ground black pepper (optional)

1. Cook asparagus in boiling water 5 minutes; drain and plunge into ice water. Let stand 4 minutes or until cold. Drain and toss with 1 tablespoon vinaigrette.

2. Divide lettuce evenly among salad plates. Divide asparagus among salads; drizzle remaining ¼ cup vinaigrette over lettuce and asparagus. Sprinkle with cheese and, if desired, pepper. Yield: 4 servings (serving size: 1½ cups lettuce, about 5 asparagus spears, 1 tablespoon dressing, and 2 tablespoons cheese).

CALORIES 128; FAT 9g (sat 2.8g, mono 3.4g, poly 2.7g); PROTEIN 6.3g; CARB 8.2g; FIBER 3g; CHOL 7mg; IRON 2.6mg; SODIUM 290mg; CALC 73mg

Edamame Salad

1 (10-ounce) package fully cooked refrigerated shelled edamame (green soybeans)

1 large navel orange, peeled and sectioned

¼ cup minced red onion

1 tablespoon chopped fresh mint

1 teaspoon sugar

2 teaspoons fresh orange juice

1 teaspoon seasoned rice vinegar

1 teaspoon extra-virgin olive oil

½ teaspoon salt

¼ teaspoon black pepper

1. Combine first 4 ingredients in a large bowl.

2. Combine sugar and next 5 ingredients. Pour over edamame mixture; toss gently to coat. Yield: 4 servings (serving size: about ½ cup).

CALORIES 133; FAT 4.1g (sat 0.2g, mono 1.9g, poly 1.8g); PROTEIN 8g; CARB 15.6g; FIBER 4.8g; CHOL 0mg; IRON 1.7mg; SODIUM 349mg; CALC 66mg

Carrot Salad with Grapes

Grapes add a twist to a traditional carrot salad that’s usually filled with the smaller, dried variety—raisins.

¼ cup light mayonnaise

2 tablespoons orange juice

1 teaspoon sugar

6 medium carrots, shredded

⅔ cup seedless red grape halves

1. Combine first 3 ingredients in a large bowl, stirring with a whisk until blended. Add carrots and grapes, tossing well to coat. Let stand 5 minutes. Yield: 4 servings (serving size: ¾ cup).

CALORIES 101; FAT 5.1g (sat 0.8g, mono 1.3g, poly 2.9g); PROTEIN 0.9g; CARB 13.9g; FIBER 2g; CHOL 5mg; IRON 0.4mg; SODIUM 163mg; CALC 34mg

INGREDIENT SPOTLIGHT

Grapes contain resveratrol, which helps protect them from fungus. Resveratrol has anti-inflammatory properties and may help prevent heart disease and several kinds of cancer. Additionally, grapes provide potassium and are packed with flavonoids that also may help prevent cancer and heart disease.

Black-Eyed Pea Salad

Prepare this salad an hour or so before you plan to serve, and then chill. The zesty flavors of the Italian dressing, tomatoes and green chiles, and fresh cilantro will mingle with the peas and other vegetables. This salad serves double duty as a fresh side for grilled chicken or pork tenderloin and as a salsa-like appetizer when paired with tortilla chips.

1 (15.8-ounce) can black-eyed peas, rinsed and drained

1 (11-ounce) can shoepeg white corn, drained

1 cup chopped seeded cucumber (1 small)

1 cup finely chopped celery (3 stalks)

½ cup finely chopped red onion (½ medium)

½ cup finely chopped fresh cilantro

1 (10-ounce) can diced tomatoes and green chiles (such as Rotel), drained

¾ cup roasted red pepper Italian dressing with Parmesan (such as Kraft)

½ teaspoon black pepper

1. Combine all ingredients in a large bowl; cover and chill. Serve with a slotted spoon. Yield: 7 servings (serving size: ¾ cup).

CALORIES 111; FAT 2.3g (sat 0.1g, mono 0.6g, poly 1.4g); PROTEIN 3.3g; CARB 19.1g; FIBER 2.6g; CHOL 0mg; IRON 0.7mg; SODIUM 487mg; CALC 23mg

Gazpacho Salad

Gazpacho salad allows you to enjoy the refreshing flavors of the classic chilled soup in a salad form. For a more colorful presentation, slice off alternating strips of the peel before chopping the cucumber.

1 pint grape tomatoes, halved

1 cup coarsely chopped cucumber

¾ cup coarsely chopped yellow bell pepper

½ cup coarsely chopped red onion

2 garlic cloves, crushed

¼ cup fat-free zesty Italian dressing

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1. Combine all ingredients in a medium bowl, stirring well. Serve immediately, or cover and chill. Yield: 4 servings (serving size: 1 cup).

CALORIES 49; FAT 1.1g (sat 0.1g, mono 0.4g, poly 0.6g); PROTEIN 1.3g; CARB 8g; FIBER 2.1g; CHOL 0mg; IRON 0.5mg; SODIUM 261mg; CALC 27mg

Classic Caprese

At first glance, you might think that the vinegar has been accidentally omitted; however, this salad traditionally has no vinegar at all.

2 medium tomatoes, each cut into 6 slices

8 ounces fresh mozzarella cheese, cut into 12 slices

20 fresh basil leaves

4 teaspoons extra-virgin olive oil

½ teaspoon salt

½ teaspoon freshly ground black pepper

1. Arrange 3 tomato slices, 3 cheese slices, and 5 basil leaves on each of 4 salad plates; drizzle each with 1 teaspoon oil, and sprinkle each with ⅛ teaspoon salt and ⅛ teaspoon pepper. Serve immediately. Yield: 4 servings.

CALORIES 207; FAT 16.8g (sat 8.8g, mono 6.9g, poly 1g); PROTEIN 10.2g; CARB 2.2g; FIBER 0.2g; CHOL 45mg; IRON 0.9mg; SODIUM 379mg; CALC 337mg

INGREDIENT SPOTLIGHT

Fresh mozzarella marries smooth, creamy texture with milky, mild flavor. Although traditionally made from buffalo’s milk, most fresh mozzarella is made with cow’s milk. It’s stored in a brine, which helps keep it moist.

Minted Vegetable Salad

4 cups chopped seeded tomato

1½ cups chopped cucumber

1 cup chopped red bell or yellow pepper

1 cup sliced green onions

1 cup chopped fresh parsley

½ cup chopped radishes

⅓ cup chopped fresh mint

⅓ cup chopped pitted kalamata olives

¼ cup fresh lemon juice

2 tablespoons olive oil

1 garlic clove, minced

½ teaspoon black pepper

¼ teaspoon salt

1. Place first 8 ingredients in a large bowl.

2. Combine lemon juice and next 4 ingredients in a small bowl, stirring with a whisk. Pour dressing over salad; toss well. Serve immediately, or cover and chill until ready to serve. Yield: 7 servings (serving size: 1 cup).

CALORIES 92; FAT 6.1g (sat 0.8g, mono 4.2g, poly 0.9g); PROTEIN 2.1g; CARB 9.5g; FIBER 2.7g; CHOL 0mg; IRON 1.3mg; SODIUM 202mg; CALC 46mg

Feta and Pepperoncini Barley Salad

Serve cantaloupe wedges and warm pita bread to complete the menu. Barley and navy beans are excellent sources of dietary fiber in this salad.

1½ cups water

⅔ cup uncooked quick-cooking barley

1 cup (4 ounces) crumbled feta cheese with basil and sun-dried tomatoes

1 cup halved grape or cherry tomatoes

½ cup finely chopped pepperoncini peppers

½ cup chopped bottled roasted red bell pepper

2 tablespoons chopped fresh basil

1 tablespoon capers, drained

1 tablespoon cider vinegar

1 tablespoon extra-virgin olive oil

½ teaspoon bottled minced garlic

1 (16-ounce) can navy beans, rinsed and drained

1. Bring 1½ cups water to a boil in a medium saucepan; add barley. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed and barley is tender. Drain and rinse under cold water, and drain well.

2. While barley cooks, combine feta cheese, tomatoes, peppers, basil, capers, vinegar, olive oil, garlic, and navy beans in a large bowl; toss well. Add cooked barley; toss gently until combined. Serve immediately. Yield: 4 servings (serving size: 1¼ cups).

CALORIES 317; FAT 10.8g (sat 5g, mono 4g, poly 1.1g); PROTEIN 14.3g; CARB 42.6g; FIBER 10.5g; CHOL 25mg; IRON 4.2mg; SODIUM 973mg; CALC 250mg

INGREDIENT SPOTLIGHT

Pita is a round yeast flatbread that’s traditional in many Middle Eastern and Mediterranean cuisines. It is used to scoop up sauces and dips, and it can be opened into a pocket for sandwich fillings. Because pita bread tends to dry out quickly, store it in a tightly sealed plastic bag.

Quinoa Salad with Toasted Pistachios and Dried Pineapple

Fluffy quinoa offers a crunchy texture to this filling salad. Toast the quinoa before cooking if you prefer a nuttier flavor.

1½ cups water

¾ cup uncooked quinoa

¼ cup shelled, chopped pistachios (about 1 ounce)

2 cups rotisserie chicken breast, chopped

⅓ cup chopped green onions

⅓ cup chopped dried pineapple

1 tablespoon toasted sesame oil

1½ teaspoons bottled ground fresh ginger (such as Spice World)

½ teaspoon ground cumin

½ teaspoon salt

¼ teaspoon crushed red pepper

1. Boil water in a small saucepan. Add quinoa. Cover, reduce heat, and simmer 12 minutes.

2. Heat a small skillet over medium-high heat. Add chopped pistachios, and cook 2 minutes or until lightly toasted, stirring frequently. Transfer pistachios to a large bowl; add cooked quinoa and remaining ingredients to bowl. Toss gently to coat. Yield: 4 cups (serving size: 1 cup).

CALORIES 344; FAT 10.7g (sat 1.6g, mono 4.7g, poly 3.7g); PROTEIN 27g; CARB 32.5g; FIBER 3.7g; CHOL 60mg; IRON 3.2mg; SODIUM 362mg; CALC 42mg

Fattoush

Fattoush (fah-TOOSH) is the Middle Eastern version of bread salad, made with torn bits of pita and lots of late-summer vegetables. This version is a main dish, thanks to the addition of chicken and kidney beans.

¼ cup fresh lemon juice

2 tablespoons extra-virgin olive oil

1 teaspoon Dijon mustard

¼ teaspoon salt

¼ teaspoon black pepper

8 cups chopped romaine lettuce

2 cups shredded cooked chicken breast

1½ cups chopped peeled cucumber

1 cup thinly sliced fennel bulb

⅓ cup thinly sliced green onions

¼ cup chopped fresh mint

¼ cup chopped fresh flat-leaf parsley

2 (6-inch) pitas, torn into bite-sized pieces

1 (15-ounce) can kidney beans, rinsed and drained

1 pint cherry tomatoes, halved

1. Combine first 5 ingredients in a bowl, stirring with a whisk.

2. Combine lettuce and remaining ingredients in a large bowl; toss gently. Drizzle juice mixture over chicken mixture; toss to coat. Serve immediately. Yield: 4 servings (serving size: 2 cups).

CALORIES 400; FAT 13.4g (sat 2.6g, mono 7.1g, poly 2.2g); PROTEIN 30.3g; CARB 40.9g; FIBER 9.4g; CHOL 59mg; IRON 4.1mg; SODIUM 566mg; CALC 163mg

Panzanella

Traditionally, panzanella, a bread and vegetable salad, was a perfect way for Italians to use stale bread. Here, we used toasted bread slices, but a leftover baguette would work great, too.

1 cup coarsely chopped plum tomato

1 cup coarsely chopped English cucumber

⅓ cup thinly sliced red onion

¼ cup diced fresh mozzarella cheese

2 (1.5-ounce) slices multigrain bread, toasted and cubed

¼ cup light Italian vinaigrette with basil and Romano cheese (such as Ken’s Steak House)

1. Combine first 5 ingredients in a large bowl. Add vinaigrette; toss to combine. Serve immediately. Yield: 6 servings (serving size: 1 cup).

CALORIES 84; FAT 2.9g (sat 0.7g, mono 0.9g, poly 1.3g); PROTEIN 3.7g; CARB 10.6g; FIBER 2.3g; CHOL 5mg; IRON 0.5mg; SODIUM 228mg; CALC 114mg

INGREDIENT SPOTLIGHT

English cucumbers naturally have fewer seeds and are larger than regular cucumbers. Because there’s no need to seed them, they can be prepared faster. Find them in most major grocery stores individually wrapped in plastic.

Chicken-Couscous Bibb Salad

Rinsing the couscous with cold water cools it quickly. Drain it well before mixing it with the chicken. Bring this salad to the table with whole wheat pitas and hummus.

½ cup water

⅓ cup uncooked couscous

2 cups chopped cooked chicken breast

1 cup chopped cucumber

½ cup finely chopped red onion

½ cup chopped fresh mint

¼ cup chopped fresh parsley

2 tablespoons fresh lemon juice

2 teaspoons chopped fresh oregano

1 tablespoon extra-virgin olive oil

½ teaspoon salt

12 Bibb lettuce leaves

1. Bring ½ cup water to a boil in a small saucepan; stir in couscous. Remove from heat, cover, and let stand 5 minutes. Fluff with a fork. Place couscous in a fine-mesh strainer; rinse with cold water. Drain.

2. Combine couscous, chicken, and next 6 ingredients in a medium bowl. Stir in oil and salt. Place 3 lettuce leaves on each of 4 plates; spoon about ¼ cup chicken mixture in center of each leaf. Yield: 4 servings (serving size: 3 lettuce cups).

CALORIES 225; FAT 6.3g (sat 1.2g, mono 3.4g, poly 1g); PROTEIN 24.9g; CARB 16.6g; FIBER 2.4g; CHOL 60mg; IRON 2.3mg; SODIUM 355mg; CALC 64mg

Orange-Scented Couscous Salad with Almonds, Cilantro, and Cucumber

Cut wonton wrappers into wedges, coat with cooking spray, and sprinkle with sesame seeds. Bake them until they are crisp, and serve with the salad.

1 cup orange juice, divided

½ cup water

1 teaspoon salt, divided

1 teaspoon ground coriander

¼ teaspoon ground cinnamon

¼ teaspoon black pepper, divided

1 cup uncooked couscous

¼ cup sweetened dried cranberries

¼ cup sliced almonds

1½ cups chopped, cooked chicken breast

1 cup chopped cucumber

⅓ cup prechopped red onion

3 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

2 teaspoons Dijon mustard

1½ tablespoons extra-virgin olive oil

1. Combine ¾ cup orange juice, water, ½ teaspoon salt, coriander, cinnamon, and ⅛ teaspoon pepper in a saucepan; bring to a boil. Remove from heat; add couscous and cranberries. Cover and let stand 5 minutes; fluff with a fork. Transfer couscous mixture to a large bowl.

2. Heat a small skillet over medium heat. Add nuts to pan; cook 3 minutes or until toasted, stirring frequently. Add nuts, chicken, and next 3 ingredients to couscous; toss.

3. Combine remaining ¼ cup orange juice, ½ teaspoon salt, ⅛ teaspoon pepper, lime juice, and mustard, stirring with a whisk. Gradually add oil to juice mixture, stirring constantly with a whisk. Drizzle juice mixture over couscous mixture, tossing to coat. Yield: 4 servings (serving size: 1½ cups).

CALORIES 396; FAT 10.7g (sat 1.5g, mono 6.4g, poly 1.8g); PROTEIN 24.1g; CARB 49.7g; FIBER 4.1g; CHOL 45mg; IRON 1.4mg; SODIUM 690mg; CALC 58mg

Summer Black Bean and Pasta Salad

Drain the pasta, and rinse it immediately with cold water to cool it quickly. If you can’t find ditalini pasta, substitute tubetti or small elbow macaroni.

¾ cup uncooked ditalini (very short tube-shaped macaroni, 3 ounces)

1½ cups halved grape tomatoes

¾ cup diced peeled avocado

½ cup chopped seeded poblano chile (about 1)

½ cup chopped cucumber

⅓ cup chopped red onion

2 tablespoons chopped fresh cilantro

1 (15-ounce) can black beans, rinsed and drained

2 teaspoons grated lime rind

2 tablespoons fresh lime juice

1 tablespoon cider vinegar

2 teaspoons extra-virgin olive oil

¾ teaspoon bottled minced garlic

¾ teaspoon salt

⅛ teaspoon ground red pepper

1 medium lime, cut in 4 wedges

1. Cook pasta according to package directions, omitting salt and fat. Drain and cool completely.

2. Combine tomatoes, avocado, poblano, cucumber, onion, cilantro, and beans in a medium bowl, stirring well. Combine rind, juice, vinegar, oil, garlic, salt, and pepper in a small bowl, stirring well with a whisk. Add pasta and lime mixture to bean mixture; toss to combine. Serve with lime wedges. Yield: 4 servings (serving size: 1½ cups pasta and 1 lime wedge).

CALORIES 214; FAT 7.1g (sat 1.1g, mono 4.4g, poly 0.9g); PROTEIN 7.3g; CARB 35.5g; FIBER 7.2g; CHOL 0mg; IRON 2.4mg; SODIUM 656mg; CALC 47mg

SHORTCUT SPOTLIGHT

For the best flavor, fresh lime juice can’t be beat. A citrus press is a quick and easy way to get a lot of juice from your lime. To get the most juice, bring your lime to room temperature before pressing it.

Southwestern Couscous Salad

You can use boneless, skinless chicken breast halves instead of turkey.

Cooking spray

1 (1-pound) turkey tenderloin, cut into 1-inch pieces

½ teaspoon salt, divided

¼ teaspoon black pepper, divided

2 cups fat-free, less-sodium chicken broth

2 cups frozen corn kernels

1½ cups uncooked couscous

1 cup diced plum tomato (about 2 medium)

½ cup prechopped green bell pepper

¼ cup chopped fresh cilantro

¼ cup fresh lime juice

2 tablespoons canola oil

1 teaspoon ground cumin

1 teaspoon hot pepper sauce (such as Tabasco)

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle turkey with ¼ teaspoon salt and ⅛ teaspoon pepper. Add turkey to pan; sauté 6 minutes.

2. Place broth in a medium saucepan; bring to a boil. Add corn to pan; cook 3 minutes. Add couscous to pan. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.

3. Combine remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, tomato, and remaining ingredients in a large bowl. Add turkey and couscous mixture to bowl, and toss well. Yield: 6 servings (serving size: 1⅔ cups).

CALORIES 353; FAT 6.1g (sat 0.7g, mono 3.1g, poly 1.9g); PROTEIN 27g; CARB 47.7g; FIBER 4.5g; CHOL 47mg; IRON 2mg; SODIUM 377mg; CALC 34mg

Antipasto Salad

1 (9-ounce) package fresh light four-cheese ravioli

1 (14-ounce) can quartered artichoke hearts, drained and roughly chopped

2 tablespoons chopped drained oil-packed sun-dried tomato halves

¼ cup sliced ripe olives

¼ cup torn fresh basil leaves

½ cup fat-free balsamic vinaigrette

1. Cook pasta according to package directions, omitting salt; drain.

2. Combine cooked pasta, artichokes, and remaining ingredients in a large bowl. Serve immediately. Yield: 4 servings (serving size: 1¼ cups).

CALORIES 231; FAT 4.3g (sat 1.6g, mono 1.4g, poly 1.2g); PROTEIN 10.5g; CARB 38.8g; FIBER 2.8g; CHOL 25mg; IRON 2.3mg; SODIUM 941mg; CALC 86mg

Soba Noodle Salad with Citrus Vinaigrette

Look for soba noodles, often labeled buckwheat noodles, in the Asian section of your supermarket.

1 (8-ounce) package soba noodles

1¼ cups frozen shelled edamame (green soybeans)

¾ cup matchstick-cut carrots

⅓ cup sliced green onions

2 tablespoons chopped fresh cilantro

1½ teaspoons chopped serrano chile

1 pound peeled and deveined medium shrimp

¼ teaspoon salt

¼ teaspoon black pepper

Cooking spray

2 tablespoons fresh orange juice

2 tablespoons fresh lime juice

1 tablespoon low-sodium soy sauce

1 tablespoon dark sesame oil

1 tablespoon olive oil

1. Cook noodles in boiling water 7 minutes or until almost al dente. Add edamame to pan; cook 1 minute or until thoroughly heated. Drain. Place noodle mixture in a large bowl. Add carrots, onions, cilantro, and chile; toss.

2. Heat a large skillet over medium-high heat. Sprinkle shrimp with salt and pepper. Coat pan with cooking spray. Add shrimp; cook 1½ minutes on each side. Add shrimp to noodle mixture.

3. Combine orange juice and remaining ingredients in a bowl, stirring well with a whisk. Drizzle juice mixture over noodle mixture; toss well. Yield: 4 servings (serving size: about 2 cups).

CALORIES 418; FAT 10.2g (sat 1.3g, mono 4.3g, poly 2.4g); PROTEIN 31.9g; CARB 52.4g; FIBER 3.4g; CHOL 168mg; IRON 5.5mg; SODIUM 922mg; CALC 101mg

Pesto Tortellini and Zucchini Salad

Serve this fragrant, colorful salad with warm whole wheat rolls and precut fresh cantaloupe or honeydew melon. Look for fresh tortellini in the refrigerated section of your supermarket. You can substitute yellow squash for zucchini.

2 (9-ounce) packages fresh three-cheese tortellini

Cooking spray

2 teaspoons bottled minced garlic

4 cups zucchini, halved and thinly sliced (about 2 zucchini)

2 cups chopped plum tomato (about 4 tomatoes)

3 tablespoons commercial pesto

½ teaspoon salt

¼ teaspoon freshly ground black pepper

2 tablespoons shredded Parmesan cheese

1. Cook pasta according to package directions, omitting salt and fat; drain. Reserve ¼ cup cooking liquid.

2. While pasta cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add garlic and zucchini, and sauté 5 minutes or until zucchini is tender. Combine pasta mixture, zucchini mixture, and tomato in a large bowl, tossing gently to coat.

3. Combine reserved ¼ cup cooking liquid, pesto, salt, and pepper in a small bowl. Drizzle over pasta, tossing gently to coat. Sprinkle with cheese. Yield: 6 servings (serving size: about 2 cups pasta mixture and 1 teaspoon cheese).

CALORIES 336; FAT 11.2g (sat 4.4g, mono 4.4g, poly 1g); PROTEIN 14.9g; CARB 45.9g; FIBER 3.3g; CHOL 39mg; IRON 2.1mg; SODIUM 586mg; CALC 220mg

Warm Tortellini and Cherry Tomato Salad

Extra-virgin olive oil and two kinds of vinegar make an easy, classic dressing for this pasta-and-vegetable salad. You can also try this with chicken or mushroom tortellini or cheese ravioli.

2 (9-ounce) packages fresh cheese tortellini

1½ cups (1½-inch-long) slices fresh asparagus (about 1 pound)

3 tablespoons red wine vinegar

1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

¼ teaspoon black pepper

4 cups trimmed arugula

1½ cups halved cherry tomatoes

¾ cup (3 ounces) pregrated fresh Parmesan cheese

½ cup thinly sliced red onion

⅓ cup thinly sliced fresh basil

1 (14-ounce) can artichoke hearts, drained and quartered

1. Cook pasta according to package directions, omitting salt and fat. Add asparagus to pasta during last 2 minutes of cook time. Drain.

2. While pasta cooks, combine vinegars, oil, and pepper in a large bowl, stirring with a whisk. Add pasta mixture, arugula, and remaining ingredients; toss to coat. Yield: 6 servings (serving size: 1½ cups).

CALORIES 403; FAT 11.6g (sat 5.7g, mono 4.4g, poly 0.6g); PROTEIN 21.7g; CARB 52.4g; FIBER 7.9g; CHOL 50mg; IRON 1.9mg; SODIUM 725mg; CALC 415mg

MAKE IT FASTER

To speed up the process, we used a can of artichoke hearts instead of cutting up an artichoke.

Mediterranean Salmon Salad

Shorter pastas like orzo generally cook faster than the longer varieties, and it’s what’s used in this recipe.

½ cup uncooked orzo

2 (6-ounce) salmon fillets (about 1 inch thick)

¼ teaspoon salt

¼ teaspoon dried oregano

⅛ teaspoon black pepper

Cooking spray

2 cups torn spinach

½ cup chopped red bell pepper

¼ cup chopped green onions

4 kalamata olives, pitted and chopped

3 tablespoons fresh lemon juice

2 tablespoons crumbled feta cheese

1. Preheat broiler.

2. Cook pasta according to package directions, omitting salt and fat.

3. Sprinkle salmon evenly with salt, oregano, and black pepper. Place on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Let stand 5 minutes; break into bite-sized pieces with 2 forks.

4. Combine pasta, salmon, spinach, and remaining ingredients in a medium bowl; toss well. Yield: 4 servings (serving size: 1 cup).

CALORIES 231; FAT 7.7g (sat 1.6g, mono 2.7g, poly 2.3g); PROTEIN 20.3g; CARB 19.3g; FIBER 1.8g; CHOL 49mg; IRON 1.3mg; SODIUM 310mg; CALC 56mg

MAKE IT FASTER

In a pinch, use canned drained salmon—and flake it with two forks—in place of the broiled fillets.

Pan-Grilled Thai Tuna Salad

Precut matchstick carrots and bottled fresh orange sections are time-savers. Pair with a side of crunchy rice crackers and prepare a refreshing dessert to follow the spicy salad.

Cooking spray

2 (6-ounce) Yellowfin tuna steaks (about 1 inch thick)

¼ teaspoon salt

⅛ teaspoon black pepper

4 cups thinly sliced napa (Chinese) cabbage

1 cup thinly sliced cucumber

½ cup matchstick-cut carrots

⅓ cup presliced red onion

1 navel orange, sectioned and chopped

1 tablespoon sugar

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

2 tablespoons rice vinegar

½ teaspoon dark sesame oil

¼ teaspoon sambal oelek (ground fresh chile paste) or Sriracha (hot chile sauce, such as Huy Fong)

1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Transfer to a cutting board.

2. Combine cabbage and next 4 ingredients in a large bowl. Combine sugar and remaining ingredients in a small bowl, stirring well with a whisk. Reserve 1 tablespoon dressing. Drizzle remaining dressing over salad; toss gently to coat. Divide salad mixture evenly between 2 plates. Cut each tuna steak across the grain into ¼-inch slices; arrange over salad mixture. Drizzle 1½ teaspoons reserved dressing over each serving. Yield: 2 servings.

CALORIES 307; FAT 3g (sat 0.6g, mono 0.8g, poly 1g); PROTEIN 41.8g; CARB 28.4g; FIBER 5.2g; CHOL 74mg; IRON 1.6mg; SODIUM 398mg; CALC 201mg

Mixed Greens Salad with Smoked Trout, Pistachios, and Cranberries

2 tablespoons raspberry vinegar

2 tablespoons fat-free, less-sodium chicken broth

1 tablespoon honey

1 teaspoon extra-virgin olive oil

¼ teaspoon freshly ground black pepper

¼ cup dried cranberries

⅓ cup (1½ ounces) goat cheese

8 (½-ounce) slices French bread

6 cups gourmet salad greens

1 (7-ounce) smoked rainbow trout

2 tablespoons dry-roasted pistachios

1. Preheat broiler.

2. Combine first 5 ingredients in a small bowl, stirring with a whisk. Add cranberries; let stand 5 minutes.

3. Spread about 1 teaspoon goat cheese on each bread slice. Arrange bread slices in a single layer on a baking sheet. Broil bread slices 1 minute.

4. Place 1½ cups salad greens on each of 4 plates. Top each serving with 1¾ ounces trout and 1½ teaspoons pistachios. Drizzle about 4 teaspoons dressing over each serving. Place 2 cheese toasts on each plate. Yield: 4 servings.

CALORIES 226; FAT 9.9g (sat 3g, mono 3.7g, poly 2.2g); PROTEIN 17.4g; CARB 29.2g; FIBER 3.6g; CHOL 44mg; IRON 2.6mg; SODIUM 875mg; CALC 88mg

COOKING CLASS: How to Sear Scallops

For the best sear on scallops, pat them dry with paper towels before seasoning and cooking them. Add the scallops, a few at a time, and wait for them to sizzle before adding more. If you add too many at once, the pan will lose heat, the scallops will take longer to brown, and they may overcook, resulting in tough, dry scallops.

Seared Scallop Salad

2 teaspoons bottled ground fresh ginger (such as Spice World)

1 teaspoon bottled minced garlic

2 teaspoons olive oil

¼ teaspoon salt

¼ teaspoon black pepper

1½ pounds large sea scallops

Cooking spray

4 cups packaged gourmet salad greens

2 cups halved cherry tomatoes (about 1 pound)

1 cup preshredded carrot

1 cup sliced cucumber

¼ cup prechopped red onion

¼ cup light red wine vinaigrette

1. Combine first 6 ingredients in a large bowl; toss gently to coat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add scallop mixture to pan; cook 3 minutes on each side or until done. Combine greens and remaining ingredients in a large bowl, and toss well. Divide salad evenly among 4 plates; top evenly with scallops. Yield: 4 servings (serving size: 1¾ cups salad and about 3 scallops).

CALORIES 235; FAT 4.1g (sat 0.5g, mono 1.8g, poly 0.9g); PROTEIN 30.7g; CARB 18g; FIBER 3.3g; CHOL 56mg; IRON 1.8mg; SODIUM 680mg; CALC 92mg

Shrimp and Avocado Salad with Creole Sauce

½ cup low-fat mayonnaise

¼ cup sliced red onion

1 tablespoon chopped fresh flat-leaf parsley

2 tablespoons fresh lemon juice

2 tablespoons Creole mustard

1 teaspoon bottled minced garlic

¼ teaspoon ground red pepper

⅛ teaspoon paprika

8 cups torn Boston lettuce (about 4 small heads)

1½ pounds cooked peeled and deveined large shrimp

½ peeled avocado, thinly sliced

1. Combine first 8 ingredients in a large bowl. Add lettuce and shrimp to bowl; toss well to coat. Place about 2 cups salad on each of 4 plates; arrange one-fourth of avocado slices around each serving. Yield: 4 servings.

CALORIES 280; FAT 8g (sat 1.2g, mono 3.3g, poly 2.4g); PROTEIN 37.7g; CARB 14.1g; FIBER 2.6g; CHOL 332mg; IRON 6mg; SODIUM 753mg; CALC 109mg

Lemon-Splashed Shrimp Salad

Purchase peeled and deveined shrimp to save prep time. Chop, measure, and prepare the remaining ingredients while the pasta water comes to a boil. Chock-full of colorful ingredients, this makes a summery one-dish meal.

8 cups water

⅔ cup uncooked rotini (corkscrew pasta)

1½ pounds large shrimp, peeled and deveined

1 cup halved cherry tomatoes

¾ cup sliced celery

½ cup chopped avocado

½ cup chopped seeded poblano pepper

2 tablespoons chopped fresh cilantro

2 teaspoons grated lemon rind

3 tablespoons fresh lemon juice

2 teaspoons extra-virgin olive oil

¾ teaspoon kosher salt

1. Bring 8 cups water to a boil in a large saucepan. Add pasta to pan; cook 5 minutes or until almost tender. Add shrimp to pan; cook 3 minutes or until done. Drain. Rinse with cold water; drain well. Combine pasta mixture, tomatoes, celery, avocado, poblano, cilantro, rind, juice, olive oil, and salt in a bowl; toss well. Yield: 4 servings (serving size: about 1¾ cups).

CALORIES 250; FAT 6.9g (sat 1.2g, mono 3.8g, poly 1.2g); PROTEIN 30.3g; CARB 17g; FIBER 2.6g; CHOL 252mg; IRON 5.1mg; SODIUM 667mg; CALC 74mg

Mango and Shrimp Salad

Look for bottled mango in the refrigerated food section of the produce department.

2 cups water

5 tablespoons lemon juice, divided

¼ teaspoon salt

¼ teaspoon crushed red pepper flakes

1 bay leaf

1 pound peeled and deveined shrimp

1 to 2 tablespoons chili sauce

1 tablespoon sesame oil

1 cup halved grape tomatoes

1 cup bottled chopped mango

½ cup sliced bottled red bell pepper

8 Bibb lettuce leaves

1. Combine water, 1 tablespoon juice, salt, red pepper flakes, and bay leaf in a large saucepan; bring to a boil. Add shrimp. Cover, reduce heat, and simmer 3 minutes or until shrimp are done. Drain shrimp, and discard bay leaf. Set shrimp aside.

2. Combine remaining ¼ cup juice, chili sauce, and oil in a large bowl; stir with a whisk. Gently stir in shrimp, tomatoes, mango, and bell pepper. Line 4 plates evenly with lettuce leaves. Divide salad among plates. Yield: 4 servings (serving size: 1 cup of salad and 2 lettuce leaves).

CALORIES 168; FAT 4.6g (sat 0.8g, mono 1.6g, poly 1.9g); PROTEIN 18.7g; CARB 13.6g; FIBER 1.6g; CHOL 166mg; IRON 3.1mg; SODIUM 472mg; CALC 46mg

Shrimp and Calamari Salad

Here’s a quick and easy recipe that’s ideal for a summer supper. Precut matchstick carrots and prechopped red onion help speed preparation.

6 cups water

¾ pound large shrimp, peeled and deveined

¾ pound cleaned, skinless squid

1½ cups thinly sliced fennel (about ½ bulb)

1 cup thinly sliced celery

½ cup precut matchstick-cut carrots

¼ cup prechopped red onion

3 tablespoons chopped fresh parsley

3 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

¾ teaspoon salt

¼ teaspoon freshly ground black pepper

4 cups mixed salad greens

1. Bring water to a boil in a large saucepan. Add shrimp to pan, and cook 3 minutes. Add squid to pan; cook 1 minute or until done. Drain and rinse with cold water; drain and cool.

2. Combine fennel and next 8 ingredients in a large bowl. Add shrimp mixture to bowl; toss well. Arrange 1 cup greens on each of 4 plates; top each serving with about 1½ cups shrimp mixture. Yield: 4 servings.

CALORIES 238; FAT 6.5g (sat 1.1g, mono 3g, poly 1.4g); PROTEIN 32.4g; CARB 12g; FIBER 3g; CHOL 327mg; IRON 3.9mg; SODIUM 667mg; CALC 142mg

INGREDIENT SPOTLIGHT

It can often be difficult to find squid at your local supermarket. If you can’t find it, simply double the shrimp. Either shrimp or squid is perfect with this salad.

Thai Shrimp Salad with Spicy-Sour Dressing

4 ounces uncooked linguine

12 ounces peeled and deveined medium shrimp

½ cup fresh lime juice

1 tablespoon sugar

1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)

1 teaspoon fish sauce

4 cups torn romaine lettuce

1¼ cups vertically sliced red onion

¼ cup matchstick-cut carrots

½ cup chopped fresh mint leaves

¼ cup chopped fresh cilantro

⅓ cup chopped dry-roasted cashews, unsalted

1. Cook pasta according to package directions, omitting salt and fat. Add shrimp to pan during last 3 minutes of cook time. Drain and rinse with cold water. Drain.

2. Combine juice, sugar, Sriracha, and fish sauce in a large bowl, stirring until sugar dissolves. Add pasta mixture, lettuce, and next 4 ingredients to juice mixture; toss to coat. Place about 2 cups pasta mixture on each of 4 plates. Sprinkle each serving with 4 teaspoons cashews. Yield: 4 servings.

CALORIES 305; FAT 6.5g (sat 1.3g, mono 3.3g, poly 1.4g); PROTEIN 23g; CARB 37.6g; FIBER 2.9g; CHOL 166mg; IRON 5.8mg; SODIUM 414mg; CALC 88mg

Thai Beef Salad

1 cup loosely packed fresh cilantro leaves

¼ cup fresh lime juice (about 3 limes)

2 tablespoons low-sodium soy sauce

1½ tablespoons Thai fish sauce

1 tablespoon honey

2 teaspoons grated orange rind

2 garlic cloves, peeled

½ small serrano chile

2 teaspoons olive oil

4 (4-ounce) beef tenderloin steaks, trimmed

¼ teaspoon black pepper

⅛ teaspoon salt

2 cups shredded Napa cabbage

1 cup grated, seeded, peeled cucumber

⅓ cup thinly sliced green onions

3 tablespoons chopped fresh basil

1 (12-ounce) package broccoli coleslaw

1 (11-ounce) can mandarin oranges in light syrup, drained

1. Place first 8 ingredients in a food processor; process until smooth.

2. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle steak evenly on both sides with pepper and salt. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steak from pan, and let stand 5 minutes. Thinly slice steak.

3. Combine cabbage and remaining ingredients in a large bowl. Drizzle slaw mixture with cilantro mixture; toss. Arrange 2 cups slaw mixture on each of 4 plates, and top each serving with 3 ounces beef. Yield: 4 servings.

CALORIES 313; FAT 11.8g (sat 4g, mono 5.5g, poly 0.6g); PROTEIN 28.2g; CARB 22.6g; FIBER 5g; CHOL 71mg; IRON 2.8mg; SODIUM 883mg; CALC 105mg

INGREDIENT SPOTLIGHT

You’ll find napa cabbage in various shapes, from round to more elongated. Similar in appearance to romaine lettuce, it is thin and delicate with a mild flavor.

Steak Salad with Creamy Ranch Dressing

Steak:

½ teaspoon garlic powder

½ teaspoon brown sugar

½ teaspoon ground red pepper

¼ teaspoon salt

¼ teaspoon black pepper

1 (1-pound) boneless sirloin steak, trimmed (about ½ inch thick)

Cooking spray

Salad:

4 (1-ounce) slices sourdough bread

1 garlic clove, halved

2 cups grape tomatoes

1 cup halved and sliced cucumber

1 cup sliced red onion

1 (16-ounce) bag classic iceberg salad mix (such as Dole’s)

½ cup fat-free ranch dressing

1. Heat a nonstick grill pan over medium-high heat.

2. Preheat broiler.

3. To prepare steak, combine first 5 ingredients; rub evenly over both sides of steak. Coat grill pan with cooking spray. Cook steak 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices.

4. While steak stands, prepare salad. Place bread slices on a baking sheet. Broil 2 minutes on each side or until lightly browned. Rub cut sides of garlic halves over bread slices. Cut bread into (¾-inch) cubes. Combine bread cubes, tomatoes, cucumber, onion, and lettuce in a large bowl. Add dressing, tossing gently to coat. Divide salad evenly among 4 plates; top with steak. Yield: 4 servings (serving size: 3 cups salad and about 3 ounces meat).

CALORIES 334; FAT 7.5g (sat 2.6g, mono 3.1g, poly 0.6g); PROTEIN 29.2g; CARB 37g; FIBER 4.8g; CHOL 67mg; IRON 3.6mg; SODIUM 733mg; CALC 73mg

Roast Beef with Fruit and Mixed Greens

When you stop at your grocer’s deli, ask for one thick slice of roast beef that weighs ¾ pound instead of the usual thin slices; then cube the meat when you get home. Or you can substitute leftover lean pork loin, ham, or chicken.

1 (10-ounce) bag mixed salad greens

1 cup blueberries

1 cup seedless red grapes, halved

2 medium peaches, halved, pitted, and thinly sliced

¾ pound low-sodium deli roast beef (such as Boar’s Head), cubed

½ cup fat-free balsamic vinaigrette

1. Combine first 5 ingredients in a large bowl. Drizzle with vinaigrette; toss gently to coat. Serve immediately. Yield: 4 servings (serving size: 3 cups).

CALORIES 226; FAT 4.4g (sat 1.6g, mono 1.7g, poly 1g); PROTEIN 24.9g; CARB 25.4g; FIBER 3.6g; CHOL 46mg; IRON 3.5mg; SODIUM 541mg; CALC 45mg

Spinach Salad with Spiced Pork and Ginger Dressing

Crisp flatbread can round out this satisfying salad supper.

1 (1-pound) pork tenderloin, trimmed

1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)

2 tablespoons brown sugar

½ teaspoon garlic powder

¼ teaspoon salt

Cooking spray

3 cups baby spinach leaves

2 cups thinly sliced Napa cabbage

1 cup red bell pepper strips

¼ cup low-fat sesame ginger dressing (such as Newman’s Own)

1. Cut pork crosswise into ½-inch slices; flatten each slice slightly with hand. Combine pork and Sriracha in a bowl, tossing to coat. Add sugar, garlic powder, and salt; toss well.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork mixture to pan, and cook 3 minutes on each side or until done. Remove from heat; keep warm.

3. Combine spinach, cabbage, and bell pepper in a large bowl. Add sesame ginger dressing; toss well. Arrange 1½ cups spinach mixture in each of 4 shallow bowls; top each serving with 3 ounces pork. Yield: 4 servings.

CALORIES 202; FAT 4.7g (sat 1.4g, mono 1.8g, poly 0.5g); PROTEIN 25g; CARB 14.7g; FIBER 1.9g; CHOL 74mg; IRON 2.2mg; SODIUM 490mg; CALC 56mg

Warm Spinach Salad with Pork and Pears

A loaf of whole-grain or sesame seed bread completes the dinner. Blue cheese balances the sweetness of the pears and raisins; choose a premium variety such as Maytag for more intensity.

Cooking spray

1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 slices

½ teaspoon salt, divided

¼ teaspoon black pepper, divided

3 tablespoons water

3 tablespoons sherry vinegar or red wine vinegar

1 tablespoon extra-virgin olive oil

2 cups thinly sliced Anjou or Bartlett pear (about 2)

¼ cup golden raisins

1 (5-ounce) package baby spinach

2 tablespoons crumbled blue cheese

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with ¼ teaspoon salt and ⅛ teaspoon pepper. Add pork to pan; cook 4 minutes on each side or until browned.

2. Combine remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, 3 tablespoons water, vinegar, and oil in a small bowl, stirring with a whisk.

3. Combine pear, raisins, and spinach in a large bowl; toss well. Arrange 2 cups spinach mixture on each of 4 plates, and drizzle evenly with vinegar mixture. Top each serving with 3 pork slices and 1½ teaspoons cheese. Yield: 4 servings.

CALORIES 296; FAT 10.1g (sat 3g, mono 4.8g, poly 0.8g); PROTEIN 25.5g; CARB 27.4g; FIBER 4.5g; CHOL 68mg; IRON 2.8mg; SODIUM 471mg; CALC 117mg

Asian Chicken Salad

Put this on the table with soft breadsticks and a dessert of vanilla yogurt topped with fresh berries. If you want wine, try chilled sake.

2 tablespoons seasoned rice vinegar

1 tablespoon low-sodium soy sauce

1 tablespoon dark sesame oil

1 teaspoon bottled ground fresh ginger (such as Spice World)

1 teaspoon honey

6 cups gourmet salad greens

2 cups chopped cooked chicken

1 cup matchstick-cut carrots

1 cup snow peas, trimmed and cut lengthwise into thin strips

2 tablespoons sliced almonds, toasted

1. Combine vinegar, soy sauce, sesame oil, ginger, and honey in a large bowl, stirring well with a whisk. Add salad greens, chicken, carrots, and snow peas; toss gently to coat. Sprinkle with almonds. Yield: 4 servings (serving size: 1¾ cups).

CALORIES 172; FAT 6g (sat 0.9g, mono 2.7g, poly 2g); PROTEIN 19.6g; CARB 10.9g; FIBER 3.5g; CHOL 38mg; IRON 1.6mg; SODIUM 538mg; CALC 73mg

INGREDIENT SPOTLIGHT

The distinctively robust and sharp flavor of blue cheese drives people to love it or hate it. Its most distinguishable feature is its white interior, which is streaked with bluish veins. The texture can vary from crumbly to creamy. Blue cheese pairs well with fruits, such as apples, pears, and strawberries, which balance and accentuate its flavor.

Chicken, Carrot, and Cucumber Salad

Serve this chunky salad with pita wedges or pita chips. Purchase pita chips or make your own by spraying pita wedges with cooking spray, sprinkling them with a little shredded Parmesan cheese, and baking them at 400° for about 10 minutes.

2 cups chopped cooked chicken breast (about 1 pound)

1¼ cups chopped seeded cucumber

½ cup matchstick-cut carrots

½ cup sliced radishes

⅓ cup chopped green onions

¼ cup light mayonnaise

2 tablespoons chopped fresh cilantro

1 teaspoon bottled minced garlic

¼ teaspoon salt

¼ teaspoon ground cumin

⅛ teaspoon black pepper

4 green leaf lettuce leaves

4 (6-inch) whole wheat pitas, each cut into 8 wedges

1. Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients in a small bowl, stirring with a whisk. Add mayonnaise mixture to chicken mixture; stir until combined.

2. Place 1 lettuce leaf on each of 4 plates; top each leaf with about 1 cup chicken mixture. Place 8 pita wedges on each serving. Yield: 4 servings.

CALORIES 382; FAT 10.4g (sat 2.1g, mono 2.7g, poly 4.3g); PROTEIN 40.7g; CARB 31.4g; FIBER 5.1g; CHOL 102mg; IRON 3mg; SODIUM 621mg; CALC 56mg

Basil Chicken Salad

Spoon the chicken salad onto a bed of fresh spinach, adding two or three slices of fresh tomato on the side.

3 cups chopped rotisserie chicken breast

½ cup light mayonnaise

¼ cup chopped fresh basil

¼ cup finely chopped pecans

¼ cup shredded fresh Parmesan cheese

1 tablespoon Dijon mustard

¼ teaspoon freshly ground black pepper

1. Combine all ingredients in a large bowl, stirring well to coat. Cover and chill. Yield: 6 servings (serving size: ½ cup).

CALORIES 238; FAT 14g (sat 2.8g, mono 5g, poly 6g); PROTEIN 23.7g; CARB 3.2g; FIBER 0.6g; CHOL 70mg; IRON 1mg; SODIUM 338mg; CALC 67mg

MAKE IT FASTER

A freshly prepared or prepackaged rotisserie chicken from the grocery is a time-saving ingredient for quick and easy main-dish salads. A 2-pound rotisserie chicken yields about 3 cups of chopped chicken.

Chicken and Strawberry Salad

Pair this simple, no-cook meal with toasted buttery baguette slices.

Dressing:

1 tablespoon sugar

2 tablespoons red wine vinegar

1 tablespoon water

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

Salad:

4 cups torn romaine lettuce

4 cups arugula

2 cups quartered strawberries

⅓ cup vertically sliced red onion

12 ounces skinless, boneless rotisserie chicken breast, sliced

2 tablespoons unsalted cashews, halved

½ cup (2 ounces) crumbled blue cheese

1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.

2. To prepare salad, combine romaine and next 4 ingredients in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1½ teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving. Yield: 4 servings.

CALORIES 333; FAT 16.4g (sat 4.9g, mono 8.3g, poly 2.1g); PROTEIN 32g; CARB 14.8g; FIBER 3.5g; CHOL 83mg; IRON 2.5mg; SODIUM 347mg; CALC 156mg

Herbed Greek Chicken Salad

Serve with toasted pita wedges to round out your meal.

1 teaspoon dried oregano

½ teaspoon garlic powder

¾ teaspoon black pepper, divided

½ teaspoon salt, divided

Cooking spray

1 pound skinless, boneless chicken breast, cut into 1-inch cubes

5 teaspoons fresh lemon juice, divided

1 cup plain fat-free yogurt

2 teaspoons tahini (sesame-seed paste)

1 teaspoon bottled minced garlic

8 cups chopped romaine lettuce

1 cup peeled chopped English cucumber

1 cup grape tomatoes, halved

6 pitted kalamata olives, halved

¼ cup (1 ounce) crumbled feta cheese

1. Combine oregano, garlic powder, ½ teaspoon pepper, and ¼ teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan.

2. Combine remaining 2 teaspoons juice, remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2½ cups lettuce mixture on each of 4 plates. Top each serving with ½ cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture. Yield: 4 servings.

CALORIES 243; FAT 7.7g (sat 2.3g, mono 2.9g, poly 1.6g); PROTEIN 29.7g; CARB 13.4g; FIBER 3.5g; CHOL 70mg; IRON 2.5mg; SODIUM 578mg; CALC 216mg

COOKING CLASS: How to Cook Orzo

Orzo, which means “barley” in Italian, is a common addition to sides, soups, and salads. The rice-shaped pasta is available in short plump grains and long thin grains. Eight ounces (or 1¼ cups) of dry orzo yields 2½ cups of cooked orzo in about 6 minutes.

Chicken-Orzo Salad with Goat Cheese

Leftover salad is also good the next day for lunch; stir in a handful of arugula to add a fresh touch, if you have extra on hand. Serve with pita wedges.

1¼ cups uncooked orzo (rice-shaped pasta)

3 cups chopped grilled chicken breast strips (such as Tyson)

1½ cups trimmed arugula

1 cup grape tomatoes, halved

½ cup chopped red bell pepper

¼ cup prechopped red onion

2 tablespoons chopped fresh basil

1 teaspoon chopped fresh oregano

2 tablespoons red wine vinegar

1 tablespoon extra-virgin olive oil

⅛ teaspoon salt

⅛ teaspoon black pepper

6 tablespoons (1½ ounces) crumbled goat cheese

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and next 6 ingredients in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese. Yield: 6 servings (serving size: 1⅓ cups salad and 1 tablespoon cheese).

CALORIES 295; FAT 7.7g (sat 2.9g, mono 2.8g, poly 1.1g); PROTEIN 24.4g; CARB 32.1g; FIBER 2g; CHOL 55mg; IRON 2.4mg; SODIUM 788mg; CALC 40mg

Chicken Cobb Salad

Bacon, blue cheese, avocado, and chicken are all ingredients in the classic Cobb salad. Serve with a chilled summer soup or sandwich for a light and refreshing meal.

Cooking spray

1½ pounds skinless, boneless chicken breast cutlets

¼ teaspoon salt

¼ teaspoon black pepper

8 cups mixed greens

1 cup cherry tomatoes, halved

⅓ cup diced peeled avocado

2 tablespoons sliced green onions

⅓ cup fat-free Italian dressing

2 tablespoons crumbled blue cheese

1 bacon slice, cooked and crumbled

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Cut into ½-inch slices.

2. Combine greens, tomatoes, avocado, and onions in a large bowl. Drizzle greens mixture with dressing; toss gently to coat. Arrange about 2 cups greens mixture on each of 4 salad plates. Top each serving with 4 ounces chicken, 1½ teaspoons cheese, and about ½ teaspoon bacon. Yield: 4 servings.

CALORIES 263; FAT 8g (sat 2.4g, mono 3.2g, poly 1.4g); PROTEIN 37.9g; CARB 8.9g; FIBER 3.7g; CHOL 99mg; IRON 2.6mg; SODIUM 606mg; CALC 89mg

Italian Chicken Salad

Leftover or rotisserie chicken from the deli speeds this fresh dish to the table.

Dressing:

1 tablespoon olive oil

1 tablespoon fresh lemon juice

1 tablespoon red wine vinegar

½ teaspoon bottled minced garlic

½ teaspoon sugar

¼ teaspoon freshly ground black pepper

⅛ teaspoon salt

Salad:

3 cups cubed cooked chicken breast

1 cup finely chopped red bell pepper

2 tablespoons finely chopped fresh parsley

1 teaspoon dried oregano

½ teaspoon dried basil

10 pitted ripe olives, halved

1 (14-ounce) can quartered artichoke hearts, drained

1. To prepare dressing, combine first 7 ingredients in a medium bowl, stirring with a whisk.

2. To prepare salad, combine chicken and remaining ingredients in a large bowl. Pour dressing over salad, and toss gently to combine. Yield: 4 servings (serving size: 1¼ cups).

CALORIES 262; FAT 9.4g (sat 1.5g, mono 3.8g, poly 1.2g); PROTEIN 34.6g; CARB 8.3g; FIBER 1.1g; CHOL 89mg; IRON 2.5mg; SODIUM 395mg; CALC 31mg

INGREDIENT SPOTLIGHT

Red and white wine vinegars are two versatile vinegars that work well in just about any dish. Wine vinegars, like wine itself, vary in flavor according to the type of grape from which they’re made, where the grapes are grown, and how the vinegar is stored and aged.

Spiced Chicken and Greens with Pomegranate Dressing

Chicken:

Cooking spray

1 teaspoon chili powder

¼ teaspoon salt

4 (6-ounce) skinless, boneless chicken breast halves

Dressing:

⅓ cup pomegranate juice

3 tablespoons red wine vinegar

2 teaspoons sugar

2 teaspoons canola oil

¼ teaspoon salt

¼ teaspoon crushed red pepper

Salad:

1 (5-ounce) package gourmet salad greens

½ cup thinly sliced red onion

¾ cup orange sections (about 2 medium

oranges)

⅓ cup dried cranberries

¼ cup (1 ounce) crumbled Gorgonzola cheese

1. To prepare chicken, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Sprinkle chili powder and salt over chicken. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 3 minutes. Cut chicken across grain into thin slices; set aside.

2. To prepare dressing, combine juice and next 5 ingredients in a small bowl; stir well with whisk.

3. To prepare salad, place greens on a serving platter; top with onion, orange, cranberries, and chicken slices. Sprinkle evenly with cheese; pour dressing over salad. Yield: 4 servings (serving size: 2 cups salad, about 4½ ounces chicken, and 2 tablespoons dressing).

CALORIES 333; FAT 6.7g (sat 2.3g, mono 2.4g, poly 1.2g); PROTEIN 42.2g; CARB 27.1g; FIBER 5.4g; CHOL 105mg; IRON 2mg; SODIUM 527mg; CALC 115mg

Roast Chicken Salad with Peaches, Goat Cheese, and Pecans

The 8-ingredient vinaigrette, made with pantry staples, takes just minutes to make. Use a store-bought rotisserie chicken to save time in the kitchen. Serve with herbed bread.

2½ tablespoons balsamic vinegar

1½ tablespoons extra-virgin olive oil

1½ tablespoons minced shallots

2½ teaspoons fresh lemon juice

2½ teaspoons maple syrup

¾ teaspoon Dijon mustard

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 cups shredded skinless, boneless rotisserie chicken breast

2 cups sliced peeled peaches

½ cup vertically sliced red onion

¼ cup chopped pecans, toasted

1 (5-ounce) package gourmet salad greens

2 tablespoons crumbled goat cheese

1. Combine first 8 ingredients, and stir with a whisk.

2. Combine chicken and remaining ingredients except cheese in a large bowl. Add vinegar mixture; toss gently. Sprinkle with cheese. Yield: 4 servings (serving size: about 1¾ cups salad and 1½ teaspoons cheese).

CALORIES 285; FAT 14g (sat 2.4g, mono 7.8g, poly 2.8g); PROTEIN 24.6g; CARB 16g; FIBER 2.9g; CHOL 61mg; IRON 1.9mg; SODIUM 203mg; CALC 54mg

Stir-Fried Chicken Salad

¼ cup fat-free, less-sodium chicken broth

2 tablespoons rice wine vinegar

1 tablespoon Thai fish sauce

1 tablespoon low-sodium soy sauce

1 tablespoon bottled chopped garlic

2 teaspoons sugar

1 pound skinless, boneless chicken breast tenders

1 tablespoon peanut oil

4 cups mixed salad greens

¼ cup chopped fresh basil

½ cup thinly sliced red onion

2 tablespoons finely chopped unsalted, dry-roasted peanuts

Lime wedges (optional)

1. Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.

2. Heat oil in a large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to pan; cook 4 minutes or until done, stirring frequently. Stir in reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat.

3. Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1¼ cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1½ teaspoons peanuts. Serve immediately. Serve with lime wedges, if desired. Yield: 4 servings.

CALORIES 214; FAT 7.2g (sat 1.3g, mono 3g, poly 2.2g); PROTEIN 29.1g; CARB 8g; FIBER 2g; CHOL 66mg; IRON 2mg; SODIUM 594mg; CALC 60mg

Quick Romaine Salad with Pan-Grilled Chicken

1 pound chicken breast tenders

½ teaspoon kosher salt

¼ teaspoon black pepper, divided

Cooking spray

3 tablespoons reduced-fat mayonnaise

2 tablespoons fresh lemon juice

1 tablespoon water

2 teaspoons extra-virgin olive oil

1 teaspoon capers

1 teaspoon bottled minced garlic

1 teaspoon anchovy paste

1 teaspoon Dijon mustard

2 (10-ounce) packages chopped romaine lettuce

1. Heat a grill pan over medium-high heat. Sprinkle chicken with salt and ⅛ teaspoon pepper. Coat pan with cooking spray. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan.

2. While chicken cooks, place remaining ⅛ teaspoon black pepper, mayonnaise, and next 7 ingredients in a blender; process until smooth.

3. Cut chicken into ½-inch pieces. Combine chicken and lettuce in a large bowl; drizzle with mayonnaise mixture. Toss to coat. Serve immediately. Yield: 4 servings (serving size: about 2½ cups salad and 3 ounces chicken).

CALORIES 203; FAT 6.4g (sat 1.1g, mono 3g, poly 1.6g); PROTEIN 28.2g; CARB 7.8g; FIBER 1.8g; CHOL 67mg; IRON 2.8mg; SODIUM 650mg; CALC 90mg

INGREDIENT SPOTLIGHT

One anchovy fillet is equivalent to ½ teaspoon anchovy paste. The paste is formed by mixing pounded anchovies with vinegar and spices. Anchovy paste is normally sold in a tube and can be found in your local supermarket. Leftover anchovy paste can be refrigerated for up to one month.

Turkey Taco Salad

1 pound ground turkey breast

2 tablespoons 40%-less-sodium taco seasoning

2 tablespoons water

1 tomato, chopped

1 (15-ounce) can kidney beans, rinsed and drained

1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 (2¼-ounce) can sliced ripe olives, drained

1 small avocado, peeled and diced

1 cup refrigerated fresh salsa

½ cup reduced-fat sour cream

8 ounces light tortilla chips

1 (10-ounce) package torn romaine lettuce (about 8 cups)

½ cup (2 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese

1. Heat a large nonstick skillet over medium-high heat until hot. Add turkey; cook 7 minutes or until browned, stirring to crumble. Drain, if necessary, and return turkey to pan. Stir in taco seasoning and 2 tablespoons water; cook 1 minute.

2. Combine turkey mixture, tomato, and next 4 ingredients in a large bowl.

3. Combine salsa and sour cream in a small bowl.

4. To serve, place 6 chips on each of 8 plates; top chips evenly with lettuce, turkey mixture, and cheese. Serve with sour cream mixture. Yield: 8 servings (serving size: 6 chips, about 1 cup lettuce, ¾ cup turkey mixture, 1 tablespoon cheese, and 3 tablespoons sour cream mixture).

CALORIES 342; FAT 12.2g (sat 3.5g, mono 6g, poly 2.6g); PROTEIN 19.7g; CARB 39.7g; FIBER 6.4g; CHOL 56mg; IRON 2.7mg; SODIUM 612mg; CALC 137mg

Turkey and Blue Cheese Salad

⅓ cup light ranch dressing

1 tablespoon 1% low-fat milk

1 teaspoon bottled minced garlic

½ teaspoon dried dill

¼ teaspoon salt

1 cup chopped plum tomato

½ cup chopped celery

½ cup chopped green onions

4 ounces roasted turkey, cut into thin strips

2 ounces crumbled blue cheese

1 (8-ounce) bag preshredded lettuce

1 (15½-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 Anaheim chile, sliced into thin rounds

1. Combine first 5 ingredients in a small bowl; set aside.

2. Combine tomato, celery, and remaining ingredients in a large bowl; pour dressing over salad. Toss gently to coat. Yield: 4 servings (serving size: about 2 cups).

CALORIES 232; FAT 7.7g (sat 2.8g, mono 1.9g, poly 1.4g); PROTEIN 16.5g; CARB 24.2g; FIBER 5.5g; CHOL 34mg; IRON 2.3mg; SODIUM 774mg; CALC 136mg

Romaine and Turkey Salad with Creamy Avocado Dressing

Served with crisp parmesan toasts, it’s a complete meal.

¼ cup low-fat buttermilk

1 tablespoon light mayonnaise

1 tablespoon fresh lime juice

½ teaspoon salt

⅛ teaspoon ground red pepper

1 garlic clove, peeled

½ ripe peeled avocado, seeded and coarsely mashed

8 (½-ounce) slices diagonally cut French bread (about ½ inch thick)

¼ cup (1 ounce) preshredded Parmesan cheese

4 cups bagged chopped romaine lettuce

2 cups diced roasted turkey breast (about 8 ounces)

½ cup thinly sliced green onions

2 tablespoons chopped fresh cilantro

1. Place first 7 ingredients in a blender; process until smooth, scraping sides. Set aside.

2. Preheat broiler.

3. Arrange bread slices in a single layer on a baking sheet. Sprinkle 1½ teaspoons cheese on each bread slice. Broil bread slices 2 minutes or until lightly browned.

4. Combine lettuce and remaining ingredients in a large bowl. Drizzle buttermilk mixture over lettuce mixture; toss gently to coat. Serve with cheese toasts. Yield: 4 servings (serving size: about 1½ cups salad and 2 cheese toasts).

CALORIES 260; FAT 8g (sat 2.4g, mono 3.5g, poly 1g); PROTEIN 24.2g; CARB 22.8g; FIBER 4g; CHOL 53mg; IRON 2.6mg; SODIUM 694mg; CALC 171mg

California Crab Wraps

Choosing canned lump crabmeat instead of refrigerated crabmeat from the seafood department is a budget-friendly way to enjoy this meal any night of the week.

1½ cups diced plum tomato (about 3 tomatoes)

½ cup prechopped red onion

½ cup diced avocado (about ½ avocado)

1 tablespoon fresh lime juice

½ teaspoon ground cumin

¼ teaspoon salt

⅛ teaspoon ground black pepper

1¼ cups canned lump crabmeat (such as Chicken of the Sea)

½ cup (4 ounces) ⅓-less-fat cream cheese

¼ cup chopped fresh cilantro

4 (10-inch) whole wheat flour tortillas

4 romaine lettuce leaves, trimmed

1. Combine first 7 ingredients in a small bowl; set aside.

2. Combine crabmeat, cream cheese, and cilantro in a small bowl; spread evenly down center of each tortilla. Place 1 lettuce leaf over crabmeat mixture. Spoon tomato mixture evenly over lettuce, and roll up. Yield: 4 servings (serving size: 1 wrap).

CALORIES 312; FAT 11.7g (sat 0.9g, mono 2.7g, poly 1.1g); PROTEIN 18.5g; CARB 44.8g; FIBER 6g; CHOL 58mg; IRON 2.5mg; SODIUM 602mg; CALC 100mg

Mediterranean Tuna Salad Pitas

Slice some fresh orange wedges to serve alongside the pitas.

2 (6-ounce) cans albacore tuna in water, drained and flaked

½ cup bottled roasted red bell peppers, finely chopped

½ (14-ounce) can quartered artichoke hearts, rinsed, drained, and finely chopped

¼ cup finely chopped flat-leaf parsley

¼ cup chopped pitted kalamata olives

2 tablespoons capers

1 tablespoon extra-virgin olive oil

1 tablespoon fresh lemon juice

½ teaspoon freshly ground black pepper

¼ teaspoon salt

4 (6-inch) pitas, cut in half

4 curly leaf lettuce leaves, torn in half

1. Combine first 10 ingredients in a medium bowl, stirring well. Line each pita half with a lettuce leaf. Fill each with about ½ cup tuna salad. Yield: 4 servings (serving size: 2 pita halves).

CALORIES 311; FAT 6.7g (sat 0.8g, mono 4.3g, poly 1.5g); PROTEIN 24.1g; CARB 39.2g; FIBER 2.6g; CHOL 27mg; IRON 3.5mg; SODIUM 935mg; CALC 63mg

Tuscan Tuna Sandwiches

You can serve the sandwiches with baked potato chips.

¼ cup finely chopped fennel bulb

¼ cup prechopped red onion

¼ cup chopped fresh basil

2 tablespoons drained capers

2 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

¼ teaspoon black pepper

2 (6-ounce) cans solid white tuna in water, drained

1 (4-ounce) jar chopped roasted red bell peppers, drained

8 (1-ounce) slices sourdough bread, toasted

1. Combine chopped fennel, red onion, ¼ cup basil, capers, lemon juice, olive oil, ¼ teaspoon black pepper, tuna, and bell peppers in a bowl, stirring well. Spoon ½ cup tuna mixture on each of 4 bread slices. Top each serving with 1 bread slice. Cut each sandwich in half diagonally. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 292; FAT 10g (sat 1.6g, mono 5.6g, poly 1.7g); PROTEIN 25.2g; CARB 24.3g; FIBER 3.3g; CHOL 36mg; IRON 2.4mg; SODIUM 878mg; CALC 85mg

INGREDIENT SPOTLIGHT

When buying canned tuna, follow these recommendations: A healthy diet includes up to 12 ounces (or approximately two meals) of low-mercury fish per week. Canned light tuna is low in mercury. Canned albacore (or white) tuna contains more mercury than canned light. Consume no more than 6 ounces of canned albacore tuna per week

Pineapple Chicken Salad Pitas

2½ cups chopped cooked chicken breast (about 1 pound)

½ cup matchstick-cut carrots

⅓ cup sliced almonds, toasted

⅓ cup light mayonnaise

¼ cup finely chopped green onions

¼ cup plain fat-free yogurt

1 tablespoon Worcestershire sauce

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon black pepper

1 (8-ounce) can crushed pineapple in juice, drained

4 (6-inch) whole wheat pitas, each cut in half

8 romaine lettuce leaves

1. Combine first 11 ingredients in a large bowl, stirring well. Line each pita half with 1 lettuce leaf; fill each half with ⅓ cup chicken mixture. Yield: 4 servings (serving size: 2 stuffed pita halves).

CALORIES 471; FAT 15.5g (sat 2.5g, mono 5.4g, poly 6.2g); PROTEIN 36.8g; CARB 48.8g; FIBER 7.2g; CHOL 82mg; IRON 3.9mg; SODIUM 776mg; CALC 98mg

Mediterranean Chicken Salad Pitas

Greek yogurt has a thick, rich consistency similar to sour cream. Add honeydew melon and cantaloupe slices on the side.

1 cup plain whole-milk Greek yogurt (such as Fage Total Classic)

2 tablespoons lemon juice

½ teaspoon ground cumin

¼ teaspoon crushed red pepper

3 cups chopped cooked chicken

1 cup chopped red bell pepper (about 1 large)

½ cup chopped pitted green olives (about 20 small)

½ cup diced red onion

¼ cup chopped fresh cilantro

1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained

6 (6-inch) whole wheat pitas, cut in half

12 Bibb lettuce leaves

6 (⅛-inch-thick) slices tomato, cut in half

1. Combine first 4 ingredients in a small bowl; set aside. Combine chicken and next 5 ingredients in a large bowl. Add yogurt mixture to chicken mixture; toss gently to coat. Line each pita half with 1 lettuce leaf and 1 tomato piece; add ½ cup chicken mixture to each pita half. Yield: 6 servings (serving size: 2 stuffed pita halves).

CALORIES 404; FAT 10.2g (sat 3.8g, mono 4g, poly 1.5g); PROTEIN 33.6g; CARB 46.4g; FIBER 6g; CHOL 66mg; IRON 3.4mg; SODIUM 575mg; CALC 110mg

INGREDIENT SPOTLIGHT

Fresh salsa is a quick and healthy alternative to the bottled salsas that are loaded with sodium. Plus nothing tastes better than fresh. Look for fresh salsa in the produce section of your supermarket.

Southwestern Chicken Wraps

You can serve these wraps immediately, or wrap them in parchment paper or plastic wrap and chill them up to 8 hours for a quick and hearty lunch.

2 (6-ounce) packages grilled chicken strips

½ cup refrigerated fresh salsa

2½ cups mixed salad greens

½ cup canned pinto beans, rinsed and drained

½ ripe avocado, diced

5 (8-inch) flour tortillas

1. Combine chicken and salsa; stir. Add greens, beans, and avocado; toss.

2. Spoon 1 cup mixture down center of each tortilla; roll up tortillas. Wrap each tightly in parchment paper. Yield: 5 servings (serving size: 1 wrap).

CALORIES 277; FAT 6.5g (sat 1.1g, mono 3.6g, poly 1.7g); PROTEIN 21.9g; CARB 34.4g; FIBER 5.6g; CHOL 44mg; IRON 3.4mg; SODIUM 1,156mg; CALC 132mg

Curried Chicken Salad Sandwiches

If you don’t want to make all eight sandwiches at once, simply keep the chicken salad in the refrigerator and assemble the sandwiches as desired.

½ cup light mayonnaise

¼ cup plain low-fat yogurt

1 teaspoon curry powder

1 teaspoon lemon juice

½ teaspoon salt

4 cups shredded cooked chicken breast

½ cup seedless red grapes, halved

½ cup chopped walnuts, toasted

1 (8-ounce) can pineapple tidbits in juice, drained

⅓ cup diced red onion

16 slices whole wheat double-fiber bread (such as Nature’s Own)

8 lettuce leaves

1. Combine first 5 ingredients in a large bowl. Add chicken and next 4 ingredients; stir well to combine.

2. Top each of 8 bread slices with ½ cup chicken salad. Top each with a lettuce leaf and a bread slice. Yield: 8 servings (serving size: 1 sandwich).

CALORIES 342; FAT 13.4g (sat 2.1g, mono 3.1g, poly 8.1g); PROTEIN 29.8g; CARB 34.7g; FIBER 11.1g; CHOL 65mg; IRON 3.5mg; SODIUM 593mg; CALC 43mg

BST Sandwiches

We replaced the traditional BLT’s lettuce with baby spinach for an updated twist and added nutrients. Serve with baked potato chips.

8 center-cut bacon slices

⅓ cup light mayonnaise, divided

8 (0.8-ounce) slices light wheat bread, toasted

1 cup fresh baby spinach

8 (¼-inch-thick) slices tomato

⅛ teaspoon salt

⅛ teaspoon black pepper

1. Cook bacon in a large skillet over medium heat until crisp. Drain on paper towels.

2. Spread 2 teaspoons mayonnaise on each bread slice. Divide spinach evenly among 4 bread slices; top with 2 tomato slices and 2 bacon slices. Sprinkle sandwiches evenly with salt and pepper. Top with remaining bread slices, mayonnaise sides down. Cut sandwiches diagonally into halves, if desired. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 237; FAT 11.6g (sat 3g, mono 3.7g, poly 4.8g); PROTEIN 10.1g; CARB 25.3g; FIBER 3.2g; CHOL 19mg; IRON 1.9mg; SODIUM 706mg; CALC 42mg

Middle Eastern Chicken Salad Wraps

Salad dressing and roasted garlic hummus combine with lettuce and chicken breast for a no-cook sandwich.

6 cups chopped romaine lettuce

1½ cups chopped cooked chicken breast

½ cup chopped bottled roasted red bell peppers

¼ cup light Caesar dressing (such as Ken’s)

½ cup hummus with roasted garlic

4 (10-inch) whole wheat flatbread wraps (such as Toufayan)

1. Combine first 4 ingredients. Spread 2 tablespoons hummus over each wrap; top each wrap with about 2 cups lettuce mixture; roll up. Cut each wrap in half crosswise. Yield: 4 servings (serving size: 2 halves).

CALORIES 336; FAT 8.1g (sat 1.1g, mono 2.6g, poly 3.4g); PROTEIN 25.8g; CARB 41.2g; FIBER 10.8g; CHOL 50mg; IRON 3.2mg; SODIUM 591mg; CALC 76mg

MAKE IT FASTER

Bottled salad dressings are quick convenience products that help speed up your meal preparation. They are speedier than homemade versions.

Smoked Turkey Wraps

If you’re tired of turkey and mayo on whole wheat, try a turkey wrap. It gets a boost of flavor from mango chutney and cream cheese.

½ cup tub-style fat-free cream cheese, softened

⅓ cup mango chutney

4 (10-inch) flour tortillas

1⅓ cups thinly sliced romaine lettuce

½ pound thinly sliced deli smoked turkey

12 (⅛-inch-thick) slices cucumber

8 (¼-inch-thick) slices tomato, halved

⅓ cup slivered red onion

1. Spread 2 tablespoons cream cheese and about 4 teaspoons chutney over each tortilla, leaving a 1-inch border around edge. Divide lettuce, turkey, cucumber, tomato, and onion evenly among tortillas; roll up. Yield: 4 servings (serving size: 1 wrap).

CALORIES 332; FAT 2.5g (sat 0.8g, mono 1.2g, poly 0.5g); PROTEIN 23.8g; CARB 50g; FIBER 5.8g; CHOL 30mg; IRON 1.8mg; SODIUM 1,131mg; CALC 168mg

Balsamic Turkey–Goat Cheese Sandwiches

These sandwiches are a great way to use leftover turkey, but rotisserie chicken would make a fine substitute. You can also substitute tub-style light cream cheese for the goat cheese, too.

½ (4-ounce) package semisoft goat cheese

8 (1.5-ounce) slices sourdough French bread, lightly toasted

2½ cups shredded cooked turkey

3 tablespoons balsamic vinegar

12 large fresh basil leaves

⅓ cup sliced English cucumber (about 12 slices)

1. Spread goat cheese evenly over bread slices. Layer turkey evenly over goat cheese on 4 bread slices; drizzle turkey with balsamic vinegar. Top with basil, cucumber, and remaining bread slices, cheese sides down. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 400; FAT 6.3g (sat 3.5g, mono 1.6g, poly 1.2g); PROTEIN 33.5g; CARB 50.7g; FIBER 2.2g; CHOL 67mg; IRON 4.5mg; SODIUM 664mg; CALC 92mg

Dried Cherry–Toasted Almond Turkey Salad Sandwiches

If you don’t have leftover turkey, go to the deli section of your local grocery store and ask for a thick, eight-ounce cut of roasted turkey breast meat. For a quick meal, serve with baked chips.

¼ cup slivered almonds (about 1 ounce)

¼ cup plain fat-free yogurt

3 tablespoons low-fat mayonnaise

1 teaspoon bottled ground fresh ginger (such as Spice World)

⅛ teaspoon crushed red pepper

¾ cup thinly sliced celery

¼ cup chopped red onion

¼ cup dried cherries

¼ cup golden raisins

8 ounces roasted turkey breast, chopped

4 (6-inch) whole wheat pitas, cut in half

1. Heat a small nonstick skillet over medium-high heat. Add almonds; cook 2 minutes or until toasted, stirring constantly. Remove from heat; set aside.

2. Combine yogurt, mayonnaise, ginger, and pepper in a medium bowl. Add almonds, celery, and next 4 ingredients, stirring well to combine. Spoon ⅓ cup turkey mixture into each pita half. Yield: 4 servings (serving size: 2 stuffed pita halves).

CALORIES 398; FAT 8.7g (sat 1.4g, mono 4.1g, poly 2.4g); PROTEIN 25.9g; CARB 56.1g; FIBER 6.9g; CHOL 51mg; IRON 3.5mg; SODIUM 501mg; CALC 93mg

INGREDIENT SPOTLIGHT

Golden raisins come from the same grape as dark raisins— the Thompson seedless grape—but they’re sprayed with sulphur dioxide to prevent darkening and are not dried as long. Raisins add a burst of sweetness to these turkey salad sandwiches.

Ham and Turkey Rollups

Jazz up your sack lunch with this quick and easy rollup. Wrap each rollup tightly in parchment paper to keep it from falling apart. Most deli meats are quite high in sodium, so be sure to use reduced-sodium ham and turkey.

½ cup chopped bottled roasted red bell peppers

1 (4-ounce) tub light garlic-and-herbs spreadable cheese (such as Alouette light)

6 (8-inch) flour tortillas (such as Mission)

3 cups firmly packed fresh baby spinach leaves

6 ounces thinly sliced reduced-sodium ham (such as Boar’s Head)

6 ounces thinly sliced reduced-sodium turkey breast (such as Boar’s Head)

1. Pat peppers dry with paper towels.

2. Combine peppers and cheese in a small bowl, stirring until blended.

3. Spread cheese mixture evenly over 6 tortillas. Arrange ½ cup spinach on each tortilla. Top each with ham and turkey. Roll up wraps; cut in half. Yield: 6 servings (serving size: 2 halves).

CALORIES 193; FAT 5.9g (sat 3.2g, mono 1.3g, poly 1.4g); PROTEIN 17g; CARB 27.1g; FIBER 2.6g; CHOL 54mg; IRON 2.5mg; SODIUM 1,059mg; CALC 53mg

Thai Beef Rolls

These wrap sandwiches take just a few minutes to assemble and make a quick lunch or supper. Serve with rice crackers and sautéed zucchini.

1½ tablespoons fresh lime juice

1 tablespoon dark sesame oil

1 tablespoon bottled ground fresh ginger (such as Spice World)

1 tablespoon bottled minced garlic

2 teaspoons fish sauce

¾ teaspoon sugar

4 (8-inch) flour tortillas

2 cups torn Boston lettuce

12 ounces thinly sliced deli roast beef

½ cup matchstick-cut carrots

¼ cup chopped fresh mint

1. Combine first 6 ingredients in a small bowl, stirring well with a whisk. Place tortillas on a work surface; brush lightly with 2 teaspoons juice mixture. Arrange ½ cup lettuce on each tortilla; top each with 3 ounces beef. Combine carrots and mint; arrange about 3 tablespoons carrot mixture over each serving. Drizzle each serving with about 1 tablespoon remaining juice mixture; roll up. Yield: 4 wraps (serving size: 1 wrap).

CALORIES 294; FAT 9.5g (sat 1.8g, mono 2.8g, poly 2g); PROTEIN 22.5g; CARB 30.3g; FIBER 1.1g; CHOL 47mg; IRON 3.8mg; SODIUM 967mg; CALC 127mg

Grilled Mozzarella Sandwiches with Spinach and Pesto

We’ve refined the flavors of the traditional grilled cheese sandwich by using creamy mozzarella, fresh spinach, and a hint of pesto. Pair it with a bowl of ready-made tomato-basil soup.

2 tablespoons light mayonnaise

2 teaspoons pesto

4 (⅔-ounce) slices light whole wheat bread

4 (⅔-ounce) slices part-skim mozzarella cheese

12 baby spinach leaves (about ¼ cup)

Butter-flavored cooking spray

1. Combine mayonnaise and pesto in a small bowl. Spread pesto mixture evenly on 1 side of each bread slice. Top each of 2 bread slices with 1 cheese slice, 6 spinach leaves, 1 cheese slice, and 1 bread slice. Coat both sides of sandwiches with cooking spray.

2. Heat a large nonstick skillet over medium heat; coat pan with cooking spray. Place sandwiches, coated sides down, in pan; cook 3 minutes on each side or until lightly browned and cheese melts. Yield: 2 servings (serving size: 1 sandwich).

CALORIES 264; FAT 16.5g (sat 6.3g, mono 6.1g, poly 4.1g); PROTEIN 14.7g; CARB 19g; FIBER 4.4g; CHOL 27mg; IRON 2.5mg; SODIUM 533mg; CALC 367mg

COOKING CLASS: How to Press Panini

Panini are pressed Italian-style sandwiches. If you don’t have a panini press simply place a heavy skillet on the sandwiches as they cook. You can even weigh down a lighter skillet with a sack of flour or canned goods.

Panini Margherita

16 (⅛-inch-thick) slices plum tomato (2 large tomatoes)

8 (1-ounce) slices rustic French bread loaf

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 cup (4 ounces) shredded part-skim mozzarella cheese

12 fresh basil leaves

8 teaspoons extra-virgin olive oil, divided

Cooking spray

1. Divide tomato slices evenly among 4 bread slices, and sprinkle evenly with salt and pepper. Sprinkle cheese evenly over tomatoes. Arrange basil leaves evenly over cheese; cover with remaining bread slices. Drizzle 1 teaspoon olive oil over top of each sandwich; coat with cooking spray.

2. Place a grill pan or large nonstick skillet over medium-high heat until hot. Place sandwiches, oil sides down, in pan. Drizzle 1 teaspoon oil over top of each sandwich, and coat with cooking spray. Place a piece of foil over sandwiches in pan; place a heavy skillet on top of foil to press sandwiches. Cook 2 minutes or until bottom bread slices are golden brown. Turn sandwiches over; replace foil and heavy skillet. Cook 2 minutes or until bottom bread slices are golden brown. Serve immediately. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 325; FAT 16.6g (sat 4.9g, mono 8.6g, poly 3.1g); PROTEIN 12.7g; CARB 32g; FIBER 1.4g; CHOL 15mg; IRON 2.1mg; SODIUM 561mg; CALC 243mg

Portobello Cheeseburgers

Portobello mushrooms are well paired with pungent Gorgonzola cheese. Use crumbled blue cheese to save even more time.

2 teaspoons olive oil

4 (4-inch) portobello mushroom caps

¼ teaspoon salt

¼ teaspoon black pepper

1 tablespoon bottled minced garlic

¼ cup (1 ounce) crumbled Gorgonzola cheese

3 tablespoons reduced-fat mayonnaise

4 (2-ounce) sandwich rolls

2 cups trimmed arugula

½ cup sliced bottled roasted red bell peppers

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle mushrooms with salt and pepper. Add mushrooms to pan; sauté 4 minutes or until tender, turning once. Add garlic to pan; sauté 30 seconds. Remove from heat.

2. Combine cheese and mayonnaise, stirring well. Spread about 2 tablespoons mayonnaise mixture over bottom half of each roll; top each serving with ½ cup arugula and 2 tablespoons peppers. Place 1 mushroom on each serving, and top with top halves of rolls. Yield: 4 servings (serving size: 1 burger).

CALORIES 278; FAT 9.9g (sat 3g, mono 1.7g, poly 0.4g); PROTEIN 9.3g; CARB 33.7g; FIBER 2.4g; CHOL 6mg; IRON 1.7mg; SODIUM 726mg; CALC 129mg

Succotash Burritos

Fresh soybeans (edamame) are high in protein and fiber. They take the place of lima beans in this updated succotash recipe. Look for ready-to-eat, fully cooked edamame in the produce section of your supermarket.

2 teaspoons olive oil

1 (10-ounce) package (about 1¾ cups) refrigerated fully cooked shelled edamame (such as Melissa’s)

1½ cups frozen corn, thawed

½ cup chopped red bell pepper

¼ cup chopped red onion

1 garlic clove, minced

½ teaspoon ground cumin

¼ teaspoon salt

¼ teaspoon black pepper

5 (10-inch) spinach– or sun-dried tomato– flavored tortillas, warmed

5 tablespoons salsa

5 tablespoons shredded reduced-fat Monterey Jack cheese

Cilantro sprigs (optional)

1. Heat oil in a large nonstick skillet over medium-high heat. Add edamame and next 4 ingredients. Sauté 5 minutes or until bell pepper and onion are tender. Add cumin, salt, and black pepper.

2. Spoon about ⅔ cup vegetable mixture down center of each tortilla. Top evenly with 1 tablespoon salsa and 1 tablespoon cheese. Fold top and bottom of each tortilla toward center; roll up burrito-style. Garnish with cilantro sprigs, if desired. Yield: 5 servings (serving size: 1 burrito).

CALORIES 291; FAT 8g (sat 1.7g, mono 4.7g, poly 1.5g); PROTEIN 13.9g; CARB 43.5g; FIBER 6g; CHOL 0mg; IRON 4.4mg; SODIUM 347mg; CALC 205mg

Falafel Pitas

¼ cup plain dry breadcrumbs

¼ cup fresh flat-leaf parsley leaves

2 tablespoons chopped green onions

1 teaspoon ground cumin

½ teaspoon ground coriander

¼ teaspoon salt

1 (15-ounce) can chickpeas, rinsed and drained

1 large egg

1 garlic clove, chopped

Dash of ground red pepper

Cooking spray

¼ cup shredded seeded peeled cucumber

¼ cup plain 2% low-fat Greek yogurt

1 teaspoon fresh lemon juice

⅛ teaspoon salt

2 (6-inch) whole wheat pitas, halved

4 Bibb lettuce leaves

8 (¼-inch-thick) slices tomato

1. Place first 10 ingredients in a food processor. Process until finely chopped. Divide mixture into 4 equal portions; shape each portion into a ½-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.

2. Combine cucumber, yogurt, juice, and ⅛ teaspoon salt in a small bowl. Line each pita half with 1 lettuce leaf and 2 tomato slices. Place 1 patty in each pita half. Top each patty with about 1 tablespoon cucumber mixture. Yield: 4 servings (serving size: 1 stuffed pita half).

CALORIES 220; FAT 4.4g (sat 0.8g, mono 1.2g, poly 1.5g); PROTEIN 10.4g; CARB 37.2g; FIBER 6.7g; CHOL 54mg; IRON 3.2mg; SODIUM 617mg; CALC 83mg

Pan-Seared Shrimp Po’ Boys

⅓ cup reduced-fat mayonnaise

2 tablespoons sweet pickle relish

1 tablespoon chopped shallots

1 teaspoon capers, chopped

¼ teaspoon hot pepper sauce (such as Tabasco)

1 pound peeled and deveined large shrimp

1½ teaspoons salt-free Cajun seasoning

2 teaspoons olive oil

4 (2½-ounce) hoagie rolls

½ cup shredded romaine lettuce

8 thin tomato slices

4 thin red onion slices

1. Combine first 5 ingredients in a small bowl. Heat a large nonstick skillet over medium-high heat. Combine shrimp and Cajun seasoning in a bowl; toss well. Add olive oil to pan, and swirl to coat. Add shrimp to pan; cook 2 minutes on each side or until done.

2. Cut each roll in half horizontally. Top bottom half of each roll with 2 tablespoons lettuce, 2 tomato slices, 1 onion slice, and one quarter of shrimp. Spread top half of each roll with about 2 tablespoons mayonnaise mixture; place on top of sandwich. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 401; FAT 12.1g (sat 2.8g, mono 4.6g, poly 3.2g); PROTEIN 30.7g; CARB 44.2g; FIBER 2.7g; CHOL 172mg; IRON 4.4mg; SODIUM 944mg; CALC 152mg

Serve a New Orleans classic featuring a homemade five-ingredient tartar sauce made with pantry staples. Carrot and cabbage slaw makes for a crunchy side dish.

Fresh Salmon-Cilantro Burgers

Skip the beef, and serve a Mexican-inspired salmon burger topped with a fresh lime-cilantro mayonnaise sauce. A spinach salad with a sweet, slightly spicy Asian-influenced dressing makes a tasty accompaniment.

¼ cup reduced-fat mayonnaise

1 tablespoon chopped fresh cilantro

1 tablespoon fresh lime juice

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

1 (1-pound) salmon fillet, skinned and cut into 1-inch pieces

¼ cup dry breadcrumbs

2 tablespoons fresh cilantro leaves

2 tablespoons chopped green onions

1 tablespoon chopped seeded jalapeño pepper

2 tablespoons fresh lime juice

½ teaspoon salt

¼ teaspoon freshly ground black pepper

Cooking spray

4 (1½-ounce) hamburger buns with sesame seeds, toasted

12 (¼-inch-thick) slices English cucumber

4 leaf lettuce leaves

1. Combine first 5 ingredients in a small bowl; cover and chill.

2. Place salmon in a food processor; pulse until coarsely chopped. Add breadcrumbs and next 6 ingredients; pulse 4 times or until well blended. Divide salmon mixture into 4 equal portions, shaping each into a ¾-inch-thick patty.

3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done.

4. Spread about 1 tablespoon mayonnaise mixture over bottom half of each hamburger bun. Top each serving with 1 salmon patty, 3 cucumber slices, 1 lettuce leaf, and top half of bun. Yield: 4 servings (serving size: 1 burger).

CALORIES 341; FAT 11.5g (sat 2g, mono 2.9g, poly 4.9g); PROTEIN 31.6g; CARB 30.9g; FIBER 1.8g; CHOL 66mg; IRON 2.2mg; SODIUM 816mg; CALC 67mg

Catfish Sandwiches with Creole Mayonnaise

Fillets work well in these sandwiches. You can substitute tilapia or basa for catfish. Serve with coleslaw and vegetable chips.

Cooking spray

4 (6-ounce) catfish fillets

1 1 ⁄2 teaspoons Cajun seasoning

4 (1½-ounce) hamburger buns

3 tablespoons fat-free mayonnaise

1½ teaspoons minced shallots

1¼ teaspoons whole-grain Dijon mustard

½ teaspoon fresh lemon juice

4 curly leaf lettuce leaves

4 (¼-inch-thick) slices tomato

8 teaspoons sweet pickle relish

1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fillets evenly with seasoning. Add fillets to pan; cook 4 minutes. Turn over; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Place buns, cut sides down, in pan; cook 1 minute or until toasted. Remove from pan.

3. Combine mayonnaise, shallots, mustard, and juice, stirring well. Line bottom half of each bun with 1 lettuce leaf; top each serving with 1 fillet and 1 tomato slice. Spoon 2 teaspoons relish on top of each tomato. Spread 1 tablespoon mayonnaise mixture over cut side of each top half of buns; place on top of each sandwich. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 319; FAT 11.6g (sat 2.7g, mono 5.1g, poly 2.9g); PROTEIN 24.5g; CARB 28.4g; FIBER 1.3g; CHOL 60mg; IRON 2.3mg; SODIUM 674mg; CALC76mg

Cornmeal Crusted Tilapia Sandwiches with Lime Butter

Plate with grapes and coleslaw for a weeknight supper.

3 tablespoons yellow cornmeal

1 tablespoon chili powder

1 teaspoon ground cumin

½ teaspoon salt

½ teaspoon ground coriander

⅛ teaspoon ground red pepper

4 (6-ounce) tilapia fillets

Cooking spray

2 tablespoons butter, softened

1 teaspoon grated lime rind

½ teaspoon fresh lime juice

4 (1½-ounce) French bread rolls, toasted

4 (¼-inch-thick) slices tomato

1 cup shredded red leaf lettuce

1. Preheat broiler.

2. Combine first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.

3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork or until desired degree of doneness.

4. Combine butter, rind, and juice in a small bowl; stir well.

5. Spread 1½ teaspoons butter mixture over cut side of each of 4 roll tops. Place 1 fillet, 1 tomato slice, and ¼ cup lettuce on each of 4 roll bottoms. Place top halves of rolls on sandwiches. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 345; FAT 9.9g (sat 4.6g, mono 2.3g, poly 1g); PROTEIN 39.2g; CARB 26.3g; FIBER 2g; CHOL 100mg; IRON 2.6mg; SODIUM 708mg; CALC 68mg

Indian-Spiced Chicken Burgers

Serve these burgers with cucumber spears.

Patties:

¼ cup presliced green onions

1 tablespoon lemon juice

2 teaspoons garam masala

1 teaspoon bottled ground fresh ginger (such as Spice World)

¼ teaspoon salt

¼ teaspoon ground red pepper

1 pound ground chicken

Cooking spray

Remaining Ingredients:

¼ cup 2% low-fat Greek yogurt

1½ teaspoons chopped fresh mint

⅛ teaspoon salt

¼ cup hot mango chutney

4 (1½-ounce) hamburger buns

1 cup fresh spinach leaves

1. To prepare patties, combine first 7 ingredients in a large bowl. Divide mixture into 4 equal portions, shaping each into a ½-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 7 minutes on each side or until done.

2. Combine yogurt, mint, and ⅛ teaspoon salt. Spread 1 tablespoon chutney on bottom halves of 4 buns; top each with 1 patty, 1 tablespoon yogurt mixture, ¼ cup spinach, and a bun top. Yield: 4 servings (serving size: 1 burger).

CALORIES 364; FAT 14.5g (sat 4.8g, mono 4g, poly 3.8g); PROTEIN 25g; CARB 34.4g; FIBER 1.6g; CHOL 137mg; IRON 3.3mg; SODIUM 766mg; CALC 130mg

Honey Barbecue Chicken Sandwiches

A Southern specialty, this sandwich is often made with chicken or pork that has been cooked slowly over low heat. To deliver a juicy barbecue sandwich with a similar flavor but a faster prep time, we used store-bought rotisserie chicken.

1 (10-ounce) package angel hair coleslaw

⅓ cup light coleslaw dressing

3 cups shredded roasted chicken

6 tablespoons honey barbecue sauce

6 (1.6-ounce) light wheat hamburger buns, toasted

1. Combine coleslaw and dressing in a bowl; toss well. Let stand 10 minutes.

2. Place ½ cup chicken, ½ cup coleslaw mixture, and 1 tablespoon barbecue sauce on bottom half of each bun. Top with remaining halves of buns. Serve immediately. Yield: 6 servings (serving size: 1 sandwich).

CALORIES 280; FAT 6.8g (sat 1.2g, mono 2.7g, poly 2.8g); PROTEIN 26.9g; CARB 37g; FIBER 5.8g; CHOL 72mg; IRON 2.4mg; SODIUM 610mg; CALC 59mg

Chicken Souvlaki

½ cup (2 ounces) crumbled feta cheese

½ cup plain Greek yogurt

1 tablespoon chopped fresh dill

1 tablespoon extra-virgin olive oil, divided

1¼ teaspoons bottled minced garlic, divided

½ teaspoon dried oregano

2 cups sliced roasted skinless, boneless chicken breast

4 (6-inch) pitas, cut in half

1 cup shredded iceberg lettuce

½ cup chopped peeled cucumber

½ cup chopped plum tomato

¼ cup thinly sliced red onion

1. Combine feta cheese, yogurt, dill, 1 teaspoon oil, and ¼ teaspoon garlic in a small bowl, stirring well.

2. Heat remaining 2 teaspoons olive oil in a large skillet over medium-high heat. Add remaining 1 teaspoon garlic and oregano to pan, and sauté 20 seconds. Add chicken, and cook 2 minutes or until thoroughly heated. Place ¼ cup chicken mixture in each pita half, and top with 2 tablespoons yogurt mixture, 2 tablespoons shredded lettuce, 1 tablespoon cucumber, and 1 tablespoon tomato. Divide onion evenly among pitas. Yield: 4 servings (serving size: 2 stuffed pita halves).

CALORIES 414; FAT 13.7g (sat 6.4g, mono 4.7g, poly 1.4g); PROTEIN 32.3g; CARB 38g; FIBER 2g; CHOL 81mg; IRON 2.8mg; SODIUM 595mg; CALC 187mg

Open-Faced Chicken and Muenster Sandwiches with Apricot-Dijon Spread

4 teaspoons apricot preserves

4 teaspoons Dijon mustard

4 (2-ounce) slices country bread

Cooking spray

1 cup thinly sliced Ambrosia or Fuji apple (about ⅓ pound)

¼ cup presliced onion

2½ cups bagged prewashed spinach

2 cups shredded skinless, boneless rotisserie chicken breast (about 12 ounces)

4 (1-ounce) slices Muenster cheese

1. Preheat broiler.

2. Combine preserves and mustard in a small bowl; stir with a whisk. Spread 1 side of each bread slice with 2 teaspoons mustard mixture. Place bread slices, mustard mixture side up, on a baking sheet coated with cooking spray.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add apple and onion to pan; cook 3 minutes or until tender, stirring occasionally. Add spinach; cook 1 minute or until spinach begins to wilt. Layer each of 4 bread slices with ¼ cup spinach mixture, ½ cup chicken, and 1 cheese slice. Place sandwiches on a baking sheet coated with cooking spray; broil 1½ minutes or until cheese is bubbly. Remove from heat, and serve immediately. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 440; FAT 13.2g (sat 6.3g, mono 3.8g, poly 1.4g); PROTEIN 38.7g; CARB 40g; FIBER 2.4g; CHOL 100mg; IRON 3.6mg; SODIUM 750mg; CALC 286mg

SHORTCUT SPOTLIGHT

A panini press is great for making sandwiches quickly. You can find one at most kitchen stores.

Grilled Chicken Caesar Panini

If you don’t have a panini press, place these sandwiches in a large nonstick skillet over medium heat. Place a piece of foil over the sandwiches; top with a heavy skillet. Cook 2 to 3 minutes on each side or until the sandwiches are golden and cheese melts.

¼ cup light Caesar dressing

8 (0.5-ounce) slices Italian bread

4 (0.8-ounce) slices reduced-fat provolone cheese (such as Alpine Lace)

2 cups shredded cooked chicken breast

1 cup baby arugula or baby spinach

Olive oil–flavored cooking spray

1. Preheat panini press.

2. Spread ½ tablespoon dressing on each bread slice. Top each of 4 bread slices with 1 slice cheese, ½ cup chicken, ¼ cup arugula, and a remaining bread slice. Coat sandwiches with cooking spray; place on panini press, and cook 4 to 5 minutes or until golden brown. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 300; FAT 11.2g (sat 3.9g, mono 4g, poly 3.3g); PROTEIN 30.5g; CARB 17.7g; FIBER 0.9g; CHOL 75mg; IRON 1.7mg; SODIUM 546mg; CALC 73mg

COOKING CLASS: How to Freeze Pesto

Thanks to olive oil, pesto retains its bright color when frozen. Just drop a tablespoon of pesto into each section of an ice cube tray, and freeze. Remove the cubes, and transfer them to a heavy-duty zip-top plastic bag. Or skip the ice tray, and spoon the pesto directly into a plastic bag or container to freeze. Let the pesto thaw for a few hours before you use it.

Grilled Chicken and Tomato Pesto Baguettes

Work quickly when assembling this sandwich so that the grilled chicken and bell pepper retain enough heat to melt the cheese.

1 (8.5-ounce) thin whole wheat baguette

2 (8-ounce) skinless, boneless chicken breast halves

¼ teaspoon salt

⅛ teaspoon black pepper

1 red bell pepper, seeded and quartered

Cooking spray

¼ cup sun-dried tomato pesto (such as Classico)

4 curly leaf lettuce leaves

4 (0.7-ounce) slices low-fat Swiss cheese, cut in half lengthwise

1. Prepare grill.

2. Cut baguette in half lengthwise. Hollow out top half of baguette, leaving a ½-inch border; reserve torn bread for another use. Set aside.

3. Place chicken breast halves between 2 large sheets of heavy-duty plastic wrap; pound to ½-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.

4. Flatten bell pepper quarters with hands. Coat chicken breasts and bell pepper quarters with cooking spray; place on grill rack. Cover and grill 8 minutes or until chicken is done and bell peppers are tender, turning once. Place cut sides of baguette halves on grill during last 2 minutes of grilling to lightly toast. Cut each chicken breast in half crosswise.

5. Spread both cut halves of baguette with pesto. Top bottom half with lettuce leaves, chicken breast halves, bell pepper quarters, and cheese slices. Place top half of baguette on top of cheese. Cut crosswise into 4 equal portions. Yield: 4 servings (serving size: ¼ of baguette).

CALORIES 335; FAT 4.2g (sat 1.1g, mono 1.7g, poly 1.3g); PROTEIN 37.1g; CARB 33.1g; FIBER 2g; CHOL 71mg; IRON 2.8mg; SODIUM 880mg; CALC 160mg

Chicken Panini with Fig Jam

Ciabatta is a long, flat Italian bread loaf. Serve with pickle spears.

¼ cup fig jam

1 (8-ounce) ciabatta, cut lengthwise

¼ cup crumbled blue cheese

2 tablespoons butter, softened

8 ounces sliced cooked chicken breast

⅛ teaspoon freshly ground black pepper

2 cups arugula leaves

1 teaspoon fresh lemon juice

1. Spread jam over cut side of top half of bread. Combine cheese and butter in a bowl, stirring until smooth. Spread cheese mixture over cut side of bottom half of bread. Arrange chicken evenly over cheese mixture; sprinkle with pepper. Place top half of bread, jam side down, over chicken.

2. Heat a large nonstick skillet over medium heat, and add sandwich to pan. Place a heavy cast-iron skillet on sandwich; cook 5 minutes or until both sides are browned, turning once.

3. Place arugula in a bowl. Drizzle juice over arugula; toss gently. Remove top bread half from sandwich. Arrange arugula mixture over chicken. Replace top bread half. Cut sandwich into 4 equal portions. Yield: 4 servings (serving size: ¼ sandwich).

CALORIES 381; FAT 12.7g (sat 6.1g, mono 4.7g, poly 1g); PROTEIN 24.7g; CARB 42.6g; FIBER 1.2g; CHOL 70mg; IRON 2.6mg; SODIUM 591mg; CALC 71mg

Mediterranean Turkey Burgers

Serve a light-and-fresh turkey burger flavored with pesto and feta cheese. Prepare a spicy and creamy tzatziki sauce to spread on the burgers or to serve on the side for dipping.

½ cup panko (Japanese breadcrumbs)

¼ cup (1 ounce) crumbled feta cheese

1 tablespoon minced red onion

2 tablespoons commercial pesto

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 pound ground turkey breast

1 garlic clove, minced

Cooking spray

2 cups arugula

2 (6-inch) whole wheat pitas, toasted and halved

1. Combine first 8 ingredients in a bowl; mix until combined. Divide panko mixture into 4 portions, shaping each into a ½-inch-thick oval patty.

2. Heat a nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 6 minutes on each side or until done. Place 1 patty and ½ cup arugula in each pita half. Yield: 4 servings (serving size: 1 stuffed pita half).

CALORIES 303; FAT 8.8g (sat 2.9g, mono 4.1g, poly 0.8g); PROTEIN 33g; CARB 24.3g; FIBER 3g; CHOL 56mg; IRON 1.9mg; SODIUM 595mg; CALC 101mg

Open-Faced Turkey Patty Melt

The traditional patty melt gets a makeover with ground turkey, but substitute ground chicken or ground sirloin, if you prefer. Pair sandwiches with vegetable chips.

1 teaspoon olive oil

1 cup vertically sliced Vidalia or other sweet onion

¼ cup part-skim ricotta cheese

1½ teaspoons Worcestershire sauce

½ teaspoon black pepper

1 pound ground turkey breast

1 large egg white

Cooking spray

4 (1-ounce) slices reduced-fat Swiss cheese

4 slices light rye bread

¼ cup country-style Dijon mustard

1. Heat oil in a large nonstick skillet over medium heat. Add onion to pan. Cook 5 minutes or until lightly browned; stir occasionally. Transfer onion to a bowl.

2. Preheat broiler.

3. Combine cheese and next 4 ingredients. Divide turkey mixture into 4 equal portions, shaping each into a ½-inch-thick patty. Return pan to medium heat. Coat pan with cooking spray. Add patties to pan; cook 4 minutes or until brown. Turn patties over; cook 1 minute. Top each patty with 1 cheese slice; cook 3 minutes or until cheese melts and patties are done.

4. Place bread slices in a single layer on a baking sheet; broil 2 minutes or until toasted. Spread 1 tablespoon mustard on each bread slice; top each serving with 1 patty. Divide onion mixture evenly among sandwiches. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 348; FAT 9g (sat 4g, mono 2.2g, poly 2.6g); PROTEIN 43.4g; CARB 22.4g; FIBER 1.5g; CHOL 50mg; IRON 2.1mg; SODIUM 848mg; CALC 325mg

Feta-Stuffed Turkey Burgers

¼ cup finely chopped red onion

1 teaspoon dried oregano

1 teaspoon grated lemon rind

½ teaspoon salt

¼ teaspoon freshly ground black pepper

1 pound ground turkey

6 tablespoons (1½ ounces) crumbled feta cheese

Cooking spray

¼ cup grated English cucumber

¼ cup plain fat-free yogurt

1 tablespoon chopped fresh mint

4 (¼-inch-thick) slices tomato

4 green leaf lettuce leaves

4 (2-ounce) Kaiser rolls or hamburger buns

1. Combine first 6 ingredients. Divide mixture into 4 portions. Indent center of each portion; place 1½ tablespoons feta into each. Fold turkey mixture around cheese; shape each portion into a ½-inch-thick patty.

2. Heat grill pan over medium-high heat. Coat pan with cooking spray. Add patties; cook 5 minutes on each side.

3. Combine cucumber, yogurt, and mint in a small bowl. Arrange 1 turkey patty, 1 tomato slice, 1 lettuce leaf, and 2 tablespoons yogurt mixture on bottom half of each roll. Top with top halves of rolls. Yield: 4 servings.

CALORIES 386; FAT 13.7g (sat 4.5g, mono 4.3g, poly 3g); PROTEIN 30.2g; CARB 34g; FIBER 2.3g; CHOL 109mg; IRON 3.9mg; SODIUM 897mg; CALC 198mg;

INGREDIENT SPOTLIGHT

Oregano has an aromatic, warm flavor. It’s commonly used in Greek and Italian cooking. Although fresh is best, dried oregano is handy, especially when it comes to convenience and last-minute meal preparation.

Tex-Mex Chipotle Sloppy Joes

Make a quick black bean and corn salad to serve with these sand-wiches. The turkey can also be served over rice or as a taco or enchilada filling.

1 teaspoon olive oil

½ cup prechopped onion

1 tablespoon bottled minced garlic

2 teaspoons minced seeded jalapeño pepper

1 teaspoon sugar

1 teaspoon ground cumin

1 teaspoon chili powder

½ teaspoon ground coriander

¼ teaspoon ground chipotle chile powder

1 pound ground turkey breast

1½ cups bottled mild salsa

1 tablespoon chopped fresh cilantro

4 (2½-ounce) Kaiser rolls, cut in half horizontally

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic, and jalapeño; sauté 2 minutes or until soft. Add sugar and next 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in salsa; cook 4 minutes or until slightly thick. Stir in cilantro. Spread about ¾ cup turkey mixture on bottom half of each roll, and cover with top half of each roll. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 397; FAT 5.4g (sat 0.9g, mono 1.9g, poly 1.6g); PROTEIN 35.4g; CARB 44.8g; FIBER 2.5g; CHOL 70mg; IRON 4.1mg; SODIUM 870mg; CALC 92mg

Turkey Reuben Sandwiches

Smoked turkey stands in for corned beef in this lightened variation of a deli favorite. Serve with a pickle wedge and chips.

2 tablespoons Dijon mustard

8 slices rye bread

4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

8 ounces smoked turkey, thinly sliced

⅔ cup sauerkraut, drained and rinsed

¼ cup fat-free Thousand Island dressing

1 tablespoon canola oil, divided

1. Spread about ¾ teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top each serving with 2½ tablespoons sauerkraut and 1 tablespoon dressing. Top each serving with 1 bread slice, mustard sides down.

2. Heat 1½ teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden; remove sandwiches from pan, and keep warm. Repeat procedure with remaining oil and sandwiches. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 255; FAT 10.7g (sat 4.8g, mono 3.9g, poly 1.5g); PROTEIN 19.6g; CARB 18.9g; FIBER 3.4g; CHOL 44mg; IRON 0.7mg; SODIUM 865mg; CALC 311mg

INGREDIENT SPOTLIGHT

Mustards are an excellent low-calorie, low-saturated fat option for adding tons of flavor to sandwiches. Dijon is a great choice because it has only has 15 calories per tablespoon, no fat, and about 360 milligrams of sodium.

Grilled Turkey and Ham Sandwiches

Enjoy a grilled sandwich with carrot sticks and tomato soup.

1 tablespoon light mayonnaise

1 teaspoon Dijon mustard

8 (1-ounce) slices country white bread

4 (1-ounce) slices deli, lower-salt turkey breast

4 (½-ounce) slices deli, lower-salt ham

4 (½-ounce) slices reduced-fat cheddar cheese

8 (¼-inch-thick) slices tomato

Cooking spray

1. Combine mayonnaise and mustard in a small bowl. Spread about 1 teaspoon mayonnaise mixture over 1 side of each of 4 bread slices. Top each slice with 1 turkey slice, 1 ham slice, 1 cheese slice, and 2 tomato slices. Top with remaining bread slices.

2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 4 minutes or until lightly browned. Turn sandwiches over; cook 2 minutes or until cheese melts. Yield: 4 sandwiches (serving size: 1 sandwich).

CALORIES 237; FAT 5.8g (sat 1.8g, mono 0.9g, poly 0.9g); PROTEIN 18.4g; CARB 29.1g; FIBER 0.4g; CHOL 28mg; IRON 1.1mg; SODIUM 781mg; CALC 166mg

Grilled Sausage, Onion, and Pepper Sandwiches

The balsamic vinegar adds a sweetness that pairs nicely with Italian spices in the sausage. This recipe calls for a lot of onions; be sure to stir them frequently in the pan so they cook evenly. The filling for the sandwich is also good over egg noodles.

Cooking spray

4 cups thinly sliced Oso Sweet or other sweet onion

4 (4-ounce) turkey Italian sausage links, halved lengthwise

3 tablespoons balsamic vinegar

1 (7-ounce) bottle roasted red bell peppers, drained and thinly sliced

¼ teaspoon black pepper

1 (8-ounce) French bread baguette, halved lengthwise

1. Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Add onion and sausage; cook 1 minute. Sprinkle with vinegar; cook 14 minutes or until sausage is done, turning occasionally. Add bell peppers; cook 1 minute. Sprinkle with black pepper. Arrange sausage mixture evenly over bottom half of bread; top with top half. Cut into 5 sandwiches. Yield: 5 servings (serving size: 1 sandwich).

CALORIES 388; FAT 11.4g (sat 3.2g, mono 4.5g, poly 3.3g); PROTEIN 23.4g; CARB 48.2g; FIBER 6.1g; CHOL 76mg; IRON 3.3mg; SODIUM 900mg; CALC 121mg

Quick Pork Picadillo Sandwiches

Round out the meal with a side of sweet potato chips, or eat it with rice and beans like they do in Cuba.

1½ cups chopped onion (about 1 medium)

1 teaspoon bottled minced garlic

1 pound lean ground pork

½ cup golden raisins

1 tablespoon chili powder

2 tablespoons red wine vinegar

1 teaspoon pumpkin pie spice

½ teaspoon salt

1 (28-ounce) can diced tomatoes, drained

¼ cup sliced pimiento-stuffed green olives

8 (1½-ounce) whole wheat hamburger buns

1. Cook onion, garlic, and pork in a large nonstick skillet over medium-high heat 5 minutes or until browned, stirring to crumble. Drain and return mixture to pan. Stir in raisins and next 5 ingredients. Reduce heat, and cook 5 minutes, stirring occasionally. Stir in olives. Spread about ⅔ cup picadillo mixture on bottom half of each bun; cover with top half of bun. Yield: 8 servings (serving size: 1 sandwich).

CALORIES 289; FAT 9.2g (sat 2.5g, mono 4.2g, poly 1.9g); PROTEIN 15.8g; CARB 37.7g; FIBER 3.3g; CHOL 43mg; IRON 1.6mg; SODIUM 754mg; CALC 64mg

MAKE IT FASTER

Picadillo, a Cuban favorite, includes many spices that give it its authentic flavor. Here, we’ve used a combination of pumpkin pie spice and chili powder to make short work of the usual long list of spices that go into traditional picadillo.

Pulled-Pork Sandwiches

These sandwiches are quick enough for lunch, but filling enough for dinner. With the help of a store-bought pork au jus, these fuss-free sandwiches can be ready in less than 15 minutes.

1 (17-ounce) package precooked pork roast au jus

2½ cups preshredded cabbage

½ cup light sweet Vidalia onion dressing (such as Ken’s Steak House)

¾ teaspoon ground cumin

6 (1.6-ounce) whole wheat hamburger buns

Dill pickle slices (optional)

1. Heat pork according to package directions.

2. Combine cabbage and dressing; set aside.

3. Transfer pork to a medium bowl, reserving ¼ cup juices. Remove and discard any fat from pork. Shred pork with 2 forks. Stir in reserved juices and cumin. Spoon ⅓ cup pork onto bottom half of each bun; spoon ¼ cup slaw mixture over pork. Top with pickle slices, if desired. Cover with top halves of buns. Yield: 6 servings (serving size: 1 sandwich).

CALORIES 284; FAT 9.4g (sat 2.3g, mono 4.3g, poly 2.6g); PROTEIN 20.8g; CARB 31.8g; FIBER 4g; CHOL 49mg; IRON 1.4mg; SODIUM 650mg; CALC 75mg

Mozzarella, Ham, and Basil Panini

Serve these simple pressed sandwiches with a pickle and some vegetable chips.

1 (16-ounce) loaf ciabatta, cut in half horizontally

4 teaspoons Dijon mustard

4 teaspoons balsamic vinegar

1⅓ cups (8 ounces) thinly sliced fresh mozzarella cheese

12 fresh basil leaves

8 ounces sliced 33%-less-sodium cooked deli ham (such as Healthy Choice)

2 sweetened hot cherry peppers, sliced

1 large plum tomato, thinly sliced

Cooking spray

1. Brush cut side of the bottom bread half with mustard; brush cut side of top half with vinegar. Top bottom half with mozzarella, basil, ham, peppers, and tomato. Top with remaining bread half.

2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwich to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden. Cut sandwich into 6 wedges. Yield: 6 servings (serving size: 1 wedge).

CALORIES 371; FAT 12.5g (sat 6.1g, mono 5g, poly 0.6g); PROTEIN 20.2g; CARB 44.9g; FIBER 1.8g; CHOL 46mg; IRON 3mg; SODIUM 976mg; CALC 220mg

Prosciutto, Mozzarella, and Arugula Panini

4 teaspoons balsamic vinegar

2 teaspoons extra-virgin olive oil

¼ teaspoon black pepper

1 garlic clove, minced

1 (7-ounce) loaf ciabatta, cut in half horizontally

16 very thin slices prosciutto (about 4 ounces)

4 (¾-ounce) slices part-skim mozzarella cheese

8 (¼-inch-thick) slices tomato (2 medium tomatoes)

2 cups lightly packed trimmed arugula or spinach

Olive oil–flavored cooking spray

1. Combine first 4 ingredients in a small bowl; stir well with a whisk.

2. Brush cut sides of bread with vinaigrette. Arrange prosciutto and next 3 ingredients over bottom half of bread; replace top half of bread. Cut loaf in half crosswise, and coat with cooking spray.

3. Heat a large grill pan or nonstick skillet over medium heat. Add sandwich halves to pan. Place a heavy skillet on top of sandwiches to weigh them down. Cook 3 minutes on each side or until bread is toasted and cheese melts. Cut each sandwich half in half again to form 4 equal portions. Serve immediately. Yield: 4 servings (serving size: ¼ of loaf).

CALORIES 289; FAT 11.5g (sat 4.2g, mono 6.2g, poly 1g); PROTEIN 16.6g; CARB 30.2g; FIBER 1.1g; CHOL 28mg; IRON 2.2mg; SODIUM 883mg; CALC 177mg

INGREDIENT SPOTLIGHT

Domestic prosciutto is fine for flavoring sauces, soups, and stews, but when you’re really spotlighting the ham, go for prosciutto di Parma. In Italy, it’s considered the ultimate indulgence.

Asian Beef Lettuce Wraps

1 pound 93% lean ground beef

¼ cup matchstick-cut carrots

2 tablespoons minced peeled fresh ginger

¼ cup low-sodium soy sauce

1 tablespoon rice vinegar

¼ teaspoon dark sesame oil

⅛ teaspoon crushed red pepper

½ cup thinly sliced green onions

¼ cup chopped fresh cilantro

2 tablespoons chopped fresh mint

8 iceberg lettuce leaves

1 cup thinly sliced cucumber

Lime wedges

1. Heat a large nonstick skillet over medium-high heat until hot. Add beef, carrots, and ginger; sauté 6 minutes or until beef is browned, stirring to crumble beef. Drain, if necessary, and return beef mixture to pan. Stir in soy sauce and next 3 ingredients; cook 1 minute.

2. Remove beef mixture from heat; stir in green onions, cilantro, and mint. Spoon beef filling evenly into center of each lettuce leaf; top evenly with sliced cucumber. Serve with lime wedges. Yield: 4 servings (serving size: 2 wraps).

CALORIES 158; FAT 5.5g (sat 2.1g, mono 2.4g, poly 0.8g); PROTEIN 23.7g; CARB 5g; FIBER 1.3g; CHOL 60mg; IRON 2.6mg; SODIUM 606mg; CALC 25mg

Cheddar Burgers with Red Onion Jam

A quick five-ingredient sauce tops cheesy homemade burgers to make an easy, delicious dinner in no time. Serve with baked chips and blue cheese dip. For heightened flavor, add ¼ teaspoon black pepper to the beef.

Jam:

1 teaspoon olive oil

4 cups vertically sliced red onion

4 teaspoons sugar

4 teaspoons red wine vinegar

¾ teaspoon chopped fresh thyme

Burgers:

¾ teaspoon chopped fresh oregano

½ teaspoon salt

¼ teaspoon garlic powder

1 pound extra-lean ground round

Cooking spray

4 (½-ounce) slices white cheddar cheese

4 (1½-ounce) hamburger buns, toasted

4 teaspoons canola mayonnaise

1. Prepare grill to medium-high heat.

2. To prepare jam, heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 5 minutes. Reduce heat to medium-low; stir in sugar, vinegar, and thyme. Cover and cook 10 minutes or until onion is very tender. Remove from heat.

3. To prepare burgers, combine oregano, salt, garlic powder, and beef. Divide mixture into 4 equal portions, shaping each into a ½-inch-thick patty. Place on grill rack coated with cooking spray; cook 2 minutes. Turn patties over. Place 1 cheese slice on each patty; cook 2 minutes or until done.

4. Spread cut sides of each bun with ½ teaspoon mayonnaise. Place 1 patty on bottom half of each bun; top each with ¼ cup onion jam and bun top. Yield: 4 servings (serving size: 1 burger).

CALORIES 395; FAT 13.9g (sat 5.7g, mono 5.2g, poly 1.6g); PROTEIN 33.8g; CARB 36.1g; FIBER 3g; CHOL 75mg; IRON 3.3mg; SODIUM 696mg; CALC 190mg

Smoky Chili Joes

Cooking spray

½ pound extra-lean ground beef

½ cup prechopped onion

1 teaspoon bottled minced garlic

1 teaspoon ground cumin

½ teaspoon chili powder

⅛ teaspoon chipotle chile powder

¼ cup ketchup

1 (15-ounce) can red kidney beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes with green pepper and onions, undrained

6 (1½-ounce) hamburger buns

6 tablespoons shredded sharp cheddar cheese

12 sandwich-cut bread-and-butter pickles

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add onion and garlic to pan; cook 2 minutes, stirring frequently. Add cumin, chili powder, and chipotle chile powder, and cook 30 seconds. Stir in ketchup, beans, and tomatoes; cook 6 minutes or until slightly thickened. Spoon about ⅔ cup beef mixture over 6 bottom bun halves, and top each with 1 tablespoon cheese and 2 pickles. Top with remaining bun halves. Yield: 6 servings (serving size: 1 sandwich).

CALORIES 334; FAT 8.1g (sat 3.1g, mono 2g, poly 1g); PROTEIN 22.2g; CARB 49.6g; FIBER 8.1g; CHOL 21mg; IRON 2.7mg; SODIUM 866mg; CALC 132mg

INGREDIENT SPOTLIGHT

Chipotle chile peppers in adobo sauce are smoked jalapeños canned in a sauce of tomatoes, onions, garlic, spices, and vinegar. Taking a cue from Mexican cooks, we often reach for these to add complex, smoky flavor to a dish.

Chipotle Barbecue Burgers with Slaw

The cool sour cream dressing in the slaw balances the spiciness of chiles in the burger. Toast the buns while the patties cook. Serve with baked sweet potato chips.

½ cup dry breadcrumbs

2 tablespoons barbecue sauce

1 tablespoon chopped chipotle chiles, canned in adobo sauce

1 teaspoon bottled minced garlic

1 pound lean ground beef

1 large egg

Cooking spray

2 cups cabbage-and-carrot coleslaw

1 tablespoon reduced-fat mayonnaise

1 tablespoon reduced-fat sour cream

1 teaspoon sugar

1 teaspoon cider vinegar

⅛ teaspoon salt

⅛ teaspoon black pepper

4 (1½-ounce) hamburger buns

1. Combine first 6 ingredients. Divide mixture into 4 equal portions, shaping each into a ½-inch-thick patty.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 4 minutes on each side or until a meat thermometer registers 160°.

3. Combine coleslaw and next 6 ingredients in a large bowl; toss well. Place 1 patty on bottom half of each bun; top each serving with ½ cup coleslaw mixture and top half of bun. Yield: 4 servings (serving size: 1 burger).

CALORIES 358; FAT 9.1g (sat 3g, mono 2.7g, poly 1.9g); PROTEIN 32.1g; CARB 36.3g; FIBER 2.6g; CHOL 115mg; IRON 4.3mg; SODIUM 609mg; CALC 112mg

Onion-Smothered Italian Burgers

1 teaspoon olive oil

2 cups thinly sliced Vidalia or other sweet onion

2 teaspoons sugar

¼ teaspoon salt

⅛ teaspoon black pepper

1 tablespoon balsamic vinegar

3 tablespoons preshredded fresh Parmesan cheese

2 tablespoons tomato paste

1 teaspoon dried oregano

½ teaspoon garlic powder

¼ teaspoon dried basil

1 pound ground beef, extra lean

Cooking spray

4 (1½-ounce) hamburger buns

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, sugar, salt, and pepper to pan. Cook 6 minutes or until lightly browned, stirring occasionally. Add vinegar to pan; cook 30 seconds, stirring constantly.

2. Combine cheese and next 5 ingredients in a medium bowl; shape meat mixture into 4 (3-inch) patties. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan. Cook 5 minutes on each side or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each patty with ¼ cup onion mixture and top half of each bun. Yield: 4 servings (serving size: 1 burger).

CALORIES 330; FAT 8.9g (sat 3g, mono 3.7g, poly 1.5g); PROTEIN 28.9g; CARB 33.7g; FIBER 2.9g; CHOL 65mg; IRON 4mg; SODIUM 541mg; CALC 142mg

Serve corn on the cob as a quick and easy side dish and low-fat strawberry ice cream for dessert.

Chipotle Sloppy Joes

Add Mexican-inspired spice to this traditional family favorite. Plate with pickle chips and a simple slaw.

Cooking spray

2½ cups presliced Vidalia or other sweet onion

1 (7-ounce) can chipotle chiles in adobo sauce

1 pound ground sirloin

½ cup prechopped green bell pepper

2 tablespoons tomato paste

1 teaspoon kosher salt

½ teaspoon ground cumin

1 (8-ounce) can no-salt-added tomato sauce

5 (1½-ounce) hamburger buns, toasted

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients; cook 3 minutes, stirring occasionally. Spoon ½ cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun. Yield: 5 servings (serving size: 1 sandwich).

CALORIES 273; FAT 6.1g (sat 2.1g, mono 2.1g, poly 1.3g); PROTEIN 23.3g; CARB 32.1g; FIBER 3.4g; CHOL 48mg; IRON 3.7mg; SODIUM 724mg; CALC 84mg

INGREDIENT SPOTLIGHT

Tomato paste is a richly flavored tomato concentrate made from ripened tomatoes that have been cooked for several hours, strained, and reduced. The result is a thick red paste that’s perfect for adding hearty flavor to sauces. Spoon tablespoonfuls of leftover paste onto a baking sheet, and freeze. Store the frozen paste in a heavy-duty plastic freezer bag. It’ll be measured and ready for your next recipe.

Steak and Cheese Sandwiches with Mushrooms

1 teaspoon olive oil

2 cups presliced onion

2 cups green bell pepper strips

2 teaspoons bottled minced garlic

1 cup presliced mushrooms

¾ pound top round steak, trimmed and cut into thin strips

¼ teaspoon salt

⅛ teaspoon black pepper

2 teaspoons Worcestershire sauce

4 (0.6-ounce) slices reduced-fat provolone cheese, cut in half

4 (2½-ounce) hoagie rolls with sesame seeds

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Add mushrooms to pan; sauté 4 minutes. Sprinkle beef with salt and black pepper. Add beef to pan; sauté 3 minutes or until browned, stirring occasionally. Stir in Worcestershire sauce; cook 1 minute.

2. Place 1 cheese slice half on bottom half of each roll, and top each serving with one-fourth of beef mixture. Top with remaining cheese slice halves and tops of rolls. Yield: 4 servings (serving size: 1 sandwich).

CALORIES 384; FAT 9.8g (sat 4.1g, mono 2.9g, poly 0.4g); PROTEIN 32.9g; CARB 44.9g; FIBER 4.1g; CHOL 43mg; IRON 4.7mg; SODIUM 580mg; CALC 231mg

Beefy Jicama Wraps

Serve this plentiful sandwich with a cup of fresh grapes for an easy, fun, family-friendly supper.

½ pound lean boneless sirloin steak

½ teaspoon canola oil

⅛ teaspoon salt

¼ teaspoon black pepper

1 cup (¼-inch) julienne-cut peeled jicama (about ½ small jicama)

½ cup sliced red onion

1 tablespoon fresh lime juice

½ teaspoon chili powder

2 (8-inch) 96% fat-free flour tortillas

¼ cup refrigerated fresh salsa

1. Cut steak across grain into very thin strips. Heat oil in a large nonstick skillet over medium-high heat. Add meat; sprinkle with salt and pepper. Cook 4 minutes or until meat is browned, turning occasionally.

2. Stir in jicama and next 3 ingredients; cook 2 minutes, stirring frequently.

3. Cover tortillas with wax paper or damp paper towels. Microwave at HIGH 20 seconds or until warm. Spoon filling evenly down center of each tortilla. Roll up; serve immediately with salsa. Yield: 2 servings (serving size: 1 wrap and 2 tablespoons salsa).

CALORIES 343; FAT 8g (sat 2.5g, mono 4.5g, poly 0.9g); PROTEIN 29.4g; CARB 34.9g; FIBER 5.7g; CHOL 67mg; IRON 2.5mg; SODIUM 651mg; CALC 24mg

Open-Faced Steak, Pear, and Gorgonzola Sandwiches

Cooking spray

1 pound flank steak, trimmed

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 cup thinly sliced red onion, separated into rings (about ½ onion)

2 small Bartlett pears

3 tablespoons bottled lemon juice, divided

2 tablespoons white wine vinegar

1 tablespoon water

1 teaspoon olive oil

1 teaspoon bottled minced garlic

6 cups prewashed gourmet salad greens

¼ cup (1 ounce) crumbled Gorgonzola cheese

6 (2.8-ounce) Mediterranean-style white flatbread (such as Toufayan)

1. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of steak with salt and pepper. Add steak to pan; cook 6 minutes. Turn steak; add onion to pan. Lightly coat onion with cooking spray. Cook steak an additional 6 minutes or until desired degree of doneness, stirring onion frequently. Transfer steak to a cutting board. Cook onion an additional 2 minutes or until tender and lightly browned. Remove pan from heat.

2. Core pears; cut into thin slices. Place pears in a large bowl. Drizzle pears with 2 tablespoons lemon juice; toss well to coat. Combine remaining 1 tablespoon lemon juice, vinegar, water, olive oil, and garlic in a small bowl; stir well with a whisk. Add salad greens and cheese to pear mixture. Drizzle with oil mixture; toss to coat.

3. Cut steak diagonally into thin slices. Top each flatbread with about 7 slices (about 2 ounces) steak and about 1⅓ cups salad mixture. Yield: 6 servings (serving size: 1 sandwich).

CALORIES 397; FAT9.4g (sat 3.3g, mono 3.7g, poly 1g); PROTEIN 26.7g; CARB 54.2g; FIBER 11.4g; CHOL 31mg; IRON 4.6mg; SODIUM 435mg; CALC 145mg

Greek Steak Pitas

Serve a Mediterranean-inspired meal in minutes. These stackers are stuffed with bright flavors including Greek seasoning, lemon juice, red onion, and feta cheese. Creamy hummus rounds out this meal.

½ cup red wine vinegar

1 teaspoon Greek seasoning (such as McCormick)

⅛ teaspoon black pepper

1 (1-pound) flank steak, trimmed

½ teaspoon kosher salt, divided

1 teaspoon butter

1 teaspoon olive oil

2 tablespoons lemon juice

1 teaspoon minced garlic

1 (6-ounce) package fresh baby spinach

4 (6-inch) pitas, cut in half

½ cup thinly sliced red onion

24 slices English cucumber

½ cup (2 ounces) crumbled feta cheese

1. Combine first 3 ingredients in a large zip-top plastic bag; add steak to bag. Marinate 3 minutes, turning once. Remove steak from bag; discard marinade. Sprinkle steak with ¼ teaspoon salt. Heat a large skillet over medium-high heat. Add butter and oil. Add steak; cook 5 minutes on each side or until desired doneness. Let stand 2 minutes. Cut steak across grain into thin slices.

2. Return pan to heat. Add juice, garlic, and spinach; sauté 1 minute. Remove from heat; add remaining salt.

3. Spoon 2 tablespoons spinach mixture into each pita half. Place 1 tablespoon onion, 3 cucumber slices, and 1½ ounces steak in each pita half; sprinkle 1 tablespoon cheese in each pita half. Yield: 4 servings (serving size: 2 filled pita halves).

CALORIES 427; FAT 13.3g (sat 6.5g, mono 4.7g, poly 0.6g); PROTEIN 35.5g; CARB 39.1g; FIBER 2.6g; CHOL 53mg; IRON 6mg; SODIUM 730mg; CALC 215mg