COOK MORE AND LOVE IT!
Cook meals at home and you’ll likely eat fewer calories, reduce your sat fat and sodium intake, and increase the amount of fruit and veggies on your plate. You’ll also get to enjoy the foods you love, expand your cooking knowledge, and teach the same habits to your family. We know it works—that’s why the Cooking Light Diet is founded on reclaiming your love for cooking from the beginning, so you can succeed long term.
MEYER LEMON CHICKEN
Hands-on: 27 min. Total: 39 min.
If you can’t find Meyer lemons, you can use a regular lemon. It will have more of a bitter bite, which you can counter with a pinch of sugar. If you don’t like olives, just leave them out (as we did for the photo); the dish is still tasty.
2 skin-on, bone-in chicken breast halves, halved crosswise
2 skin-on, bone-in chicken thighs
1 teaspoon kosher salt, divided
¾ teaspoon black pepper, divided
Cooking spray
2 tablespoons olive oil, divided
1 pound small red potatoes, quartered
1 Meyer lemon, seeded and cut into ¼-inch-thick slices
¼ cup finely chopped shallots
4 garlic cloves, thinly sliced
½ cup dry white wine
½ teaspoon chopped fresh thyme leaves
1 cup unsalted chicken stock (such as Swanson), divided
1 teaspoon cornstarch
2 ounces pitted Castelvetrano olives
2 tablespoons fresh Meyer lemon juice
2 tablespoons butter
1 tablespoon parsley leaves
1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Sprinkle chicken with ½ teaspoon salt and ½ teaspoon black pepper; coat with cooking spray. Add chicken to pan, skin side down; cook 6 minutes or until skin is golden brown and crisp. Turn chicken over. Place pan in oven. Bake at 400° for 12 minutes or until a thermometer inserted in thickest part of chicken registers 165°.
3. Remove chicken from pan; keep warm. Discard pan drippings (do not wipe pan clean). Add 1 tablespoon oil to pan; swirl to coat. Add potatoes to pan; sprinkle with ¼ teaspoon salt. Cook potatoes 3 minutes on each side or until browned. Remove potatoes from pan. Add lemon slices to pan; cook 1 minute on each side or until browned. Remove lemon from pan. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots and garlic; sauté 2 minutes, stirring occasionally. Add wine and thyme; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits.
4. Return potatoes and lemon slices to pan. Add ⅔ cup stock, remaining ¼ teaspoon salt, and remaining ¼ teaspoon pepper; cook 2 minutes or until potatoes are tender. Combine remaining ⅓ cup stock and cornstarch, stirring with a whisk. Add cornstarch mixture and olives to pan; bring to a boil. Cook 1 minute, stirring occasionally. Stir in lemon juice and butter, stirring until butter melts. Return chicken to pan, turning to coat; sprinkle with parsley.
SERVES 6 (serving size: 1 breast piece or 1 thigh, about ⅓ cup potato-lemon mixture, and 3 tablespoons sauce)
CALORIES 327; FAT 19.4g (sat 5.8g, mono 8.2g, poly 2.7g); PROTEIN 18.2g; CARB 16.3g; FIBER 1.8g; CHOL 67mg; IRON 1.6mg; SODIUM 619mg; CALC 33mg
Cooking Light DIET
Each Sunday, the CL Diet provides a week’s worth of customizable menus. Shop from the provided list and prep ahead to avoid last-minute meal stress.
SOUTHWESTERN WHITE BEAN PITA POCKETS
Hands-on: 25 min. Total: 25 min.
If you thought beans were just a stir-in for soups or salads, think again. White beans are the main event in these stuffed pita pockets, surrounded by tender Boston lettuce leaves, crunchy bell pepper and cucumber, and mild queso fresco.
1½ tablespoons lime juice, divided
4 teaspoons extra-virgin olive oil, divided
½ teaspoon ground cumin
¼ teaspoon salt, divided
¼ teaspoon ground red pepper
2 (15-ounce) cans organic white beans, rinsed, drained, and divided
½ cup diced plum tomato
¼ cup diced red bell pepper
¼ cup diced seeded peeled cucumber
3 tablespoons diced red onion
1 tablespoon chopped fresh cilantro
1 jalapeño pepper, seeded and minced
2 (6-inch) pitas, cut in half
4 Boston lettuce leaves
½ cup crumbled queso fresco
4 lime wedges
1. Combine 1 tablespoon juice, 2 teaspoons oil, cumin, ⅛ teaspoon salt, red pepper, and 1 cup beans in a food processor; process until smooth.
2. Combine remaining 1½ teaspoons juice, remaining 2 teaspoons olive oil, remaining ⅛ teaspoon salt, remaining beans, tomato, bell pepper, cucumber, onion, cilantro, and jalapeño in a bowl.
3. Spread about 3½ tablespoons processed bean mixture in each pita half. Place 1 lettuce leaf, about ¾ cup tomato mixture, and 2 tablespoons cheese in each pita half. Serve with lime wedges.
SERVES 4 (serving size: 1 pita half and 1 lime wedge)
CALORIES 363; FAT 9g (sat 2.6g, mono 4.1g, poly 0.9g); PROTEIN 16g; CARB 54.9g; FIBER 7.6g; CHOL 10mg; IRON 4mg; SODIUM 546mg; CALC 196mg
ONE-POT PASTA WITH SPINACH AND TOMATOES
Hands-on: 29 min. Total: 29 min.
This pasta dinner is a game changer: You use just enough liquid to cook the pasta—no colander needed.
1 tablespoon olive oil
1 cup chopped onion
6 garlic cloves, finely chopped
1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
1½ cups unsalted chicken stock (such as Swanson)
½ teaspoon dried oregano
8 ounces whole-grain spaghetti or linguine (such as Barilla)
½ teaspoon salt
10 ounces fresh spinach
1 ounce Parmesan cheese, grated (about ¼ cup)
1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
3. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil.
4. Stir to submerge noodles in liquid.
5. Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
6. Uncover; stir in salt.
7. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes.
8. Sprinkle with cheese.
SERVES 4 (serving size: about 2 cups pasta mixture and 1 tablespoon cheese)
CALORIES 333; FAT 7.1g (sat 2g, mono 3.2g, poly 1.1g); PROTEIN 15g; CARB 55g; FIBER 9g; CHOL 5mg; IRON 5mg; SODIUM 538mg; CALC 197mg
SHRIMP AND BROCCOLI ROTINI
Hands-on: 20 min. Total: 20 min.
This is a great go-to pasta recipe that you can whip up in a pinch with essentially whatever you have on hand. You can try swapping the shrimp for white beans to turn the lemony seafood pasta into a vibrant vegetarian entrée.
6 cups water
8 ounces uncooked rotini
3 cups packaged fresh broccoli florets
2 tablespoons olive oil
1 pound peeled and deveined large shrimp
2 teaspoons grated lemon rind
2½ tablespoons unsalted butter
2 tablespoons fresh lemon juice
⅝ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1. Bring 6 cups water to a boil in a large saucepan. Add pasta; cook according to package directions, omitting salt and fat. Add broccoli during last 3 minutes of cooking; drain.
2. Heat a large skillet over high heat. Add oil; swirl to coat. Add shrimp to pan; sauté 2 minutes. Stir in lemon rind; sauté 1 minute. Add pasta mixture, butter, lemon juice, and salt to pan. Sauté 1 minute, stirring occasionally; toss to coat. Sprinkle with pepper; serve immediately.
SERVES 4 (serving size: about 1½ cups)
CALORIES 428; FAT 16.1g (sat 5.9g, mono 6.9g, poly 1.2g); PROTEIN 25g; CARB 47g; FIBER 4g; CHOL 162mg; IRON 3mg; SODIUM 486mg; CALC 102mg
TIPS FOR SUCCESS
Cooking at home doesn’t have to mean 10 dirtied pots and a laundry list of ingredients. The most reliable recipes are simple, practical, and satisfying. Check out our Let’s Cook! curriculum (cookinglight.com/letscook) for recipes ready in 30 minutes or less with just 8 common ingredients and a budget-friendly cost of $12 or less for 4 servings. All skill levels and ages welcome.
ONION, KALE, CHICKPEA, AND CHICKEN SOUP
Hands-on: 20 min. Total: 20 min.
Few things beat a steaming bowl of veggie-packed chicken soup after a long day, and this one happens to be a perfect antidote for the seasonal chills. You can leave the thyme sprigs in the broth (just ladle around them) so they’ll keep releasing herbaceous goodness into any leftovers.
1 tablespoon olive oil
1 cup prechopped onion
½ cup diagonally cut carrot
½ teaspoon crushed red pepper
⅜ teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce
1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.
SERVES 4 (serving size: about 1½ cups)
CALORIES 264; FAT 8.4g (sat 1.6g, mono 4.3g, poly 1.1g); PROTEIN 26g; CARB 23g; FIBER 5g; CHOL 62mg; IRON 2mg; SODIUM 649mg; CALC 118mg
PORK MEDALLIONS WITH SPRING SUCCOTASH
Hands-on: 22 min. Total: 22 min.
We substituted protein-rich edamame for corn in this fast succotash, a great side that would also be lovely with simply baked fish or grilled chicken. You can thaw the edamame quickly by placing in a colander and rinsing under warm water for a few seconds.
1 (1-pound) pork tenderloin, trimmed and cut into 1-inch-thick slices
2 teaspoons minced fresh garlic
2 teaspoons minced fresh rosemary
¾ teaspoon kosher salt, divided
1½ tablespoons extra-virgin olive oil, divided
½ cup dry white wine
½ cup unsalted chicken stock (such as Swanson)
1 tablespoon unsalted butter
1 cup halved and thinly sliced carrot
½ cup finely diced white onion
3 tablespoons water
½ teaspoon freshly ground black pepper
2 cups frozen shelled edamame, thawed
¼ cup chopped green onions (white and light green parts)
1. Gently pound pork slices into ½-inch-thick medallions with a meat mallet or the heel of your hand.
2. Combine garlic, rosemary, and ½ teaspoon salt in a small bowl.
3. Heat a large skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add pork to pan; cook 4 minutes, without turning. Turn and cook 3 minutes or until desired degree of doneness. Remove pork from pan; keep warm. Return pan to medium heat. Add garlic mixture; sauté 1 minute or until fragrant. Add wine and stock; cook 30 seconds or until reduced to ½ cup, scraping pan to loosen browned bits. Remove pan from heat; stir in butter.
4. Heat a large nonstick skillet over medium heat. Add remaining 1½ teaspoons oil; swirl to coat. Add carrot and white onion; cook 2 minutes. Stir in remaining ¼ teaspoon salt, 3 tablespoons water, and pepper. Cover and cook 2 minutes or until carrot is crisp-tender. Stir in edamame and green onions; cook 3 minutes or until thoroughly heated. Divide edamame mixture among 4 plates. Top each serving with pork and sauce.
SERVES 4 (serving size: about 3 ounces pork, ¾ cup edamame mixture, and 2 tablespoons sauce)
CALORIES 313; FAT 13.3g (sat 3.7g, mono 6g, poly 2.2g); PROTEIN 31g; CARB 12g; FIBER 4g; CHOL 81mg; IRON 3mg; SODIUM 466mg; CALC 72mg
BAKED TILAPIA WITH GARLICKY GREEN BEANS AND ROASTED TOMATOES
Hands-on: 15 min. Total: 48 min.
Green beans steam, tomatoes slowly roast, and panko-crusted tilapia bakes on a single baking sheet for easy cleanup.
“Every single one of the recipes on the Cooking Light Diet, I swear, they are so easy to make. And you don’t need crazy ingredients.”
—Donna Smith, 44, Port Huron, MI
4 plum tomatoes, halved lengthwise
Cooking spray
¾ teaspoon kosher salt, divided
½ teaspoon black pepper, divided
1 tablespoon olive oil
2 garlic cloves, thinly sliced
12 ounces green beans, trimmed
¼ cup canola mayonnaise
2 teaspoons fresh lemon juice
1½ teaspoons chopped fresh tarragon
1 teaspoon Dijon mustard
4 (6-ounce) tilapia fillets
⅓ cup panko (Japanese breadcrumbs)
8 lemon wedges
1. Preheat oven to 500°.
2. Place tomatoes, cut sides up, on a foil-lined baking sheet coated with cooking spray. Coat tomatoes with cooking spray; sprinkle evenly with ¼ teaspoon salt and ¼ teaspoon pepper. Bake at 500° for 5 minutes.
3. Reduce oven temperature to 450° (do not remove pan from oven). Combine ¼ teaspoon salt, oil, garlic, and green beans on a large piece of foil; toss to coat. Fold foil over, and seal tightly to form a packet. Place packet on baking sheet with tomatoes; bake at 450° for 20 minutes.
4. Combine mayonnaise, juice, tarragon, and Dijon in a bowl. Sprinkle fillets with remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper. Spread mayonnaise mixture over 1 side of fillets. Top evenly with panko, and coat with cooking spray.
5. Remove pan from oven. Move tomatoes and packet to 1 side of pan. Arrange fillets on other side of pan. Bake at 450° for 6 minutes. Turn broiler to high (do not remove pan from oven). Broil 3 minutes or until panko is golden. Serve with lemon.
SERVES 4 (serving size: 1 fillet, 2 tomato halves, and ¾ cup green beans)
CALORIES 297; FAT 10.6g (sat 1.5g, mono 5.7g, poly 2.5g); PROTEIN 37g; CARB 14g; FIBER 4g; CHOL 85mg; IRON 2mg; SODIUM 608mg; CALC 65mg
SESAME CABBAGE SALAD WITH GRILLED SALMON
Hands-on: 20 min. Total: 20 min.
There are many sustainable salmon options to choose from now, from wild Alaskan to several species farmed in the United States.
“You’re more involved with your food, and more mindful about what you’re eating on the Cooking Light Diet, because you’re following a new recipe most days. That’s the key to good health, not just losing weight.”
—Kathy Seiler, 44, Essex Junction, VT
Cooking spray
4 (6-ounce) salmon fillets
⅝ teaspoon kosher salt, divided
½ teaspoon black pepper
2 tablespoons rice vinegar
4 teaspoons canola oil
1 tablespoon dark sesame oil
1 tablespoon lower-sodium soy sauce
1 teaspoon light brown sugar
2 cups shredded red cabbage
2 cups shredded green cabbage
1 cup shredded carrot
½ cup chopped fresh cilantro
3 green onions, thinly sliced
2½ tablespoons sliced almonds, toasted
1½ tablespoons toasted sesame seeds
1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle salmon with ⅜ teaspoon salt and pepper. Add salmon to pan, skin side down; cook 5 minutes. Turn salmon over; cook 2 minutes or until done.
2. While salmon cooks, combine vinegar and next 4 ingredients (through brown sugar) in a large bowl, stirring with a whisk. Add cabbages, carrot, cilantro, onions, and remaining ¼ teaspoon salt to bowl; toss to coat. Divide salad evenly among 4 serving plates; top each with 1 salmon fillet. Sprinkle evenly with almonds and sesame seeds.
SERVES 4 (serving size: about ½ cup salad and 1 salmon fillet)
CALORIES 426; FAT 24.8g (sat 4.3g, mono 11.7g, poly 7.1g); PROTEIN 39g; CARB 11g; FIBER 4g; CHOL 87mg; IRON 2mg; SODIUM 551mg; CALC 113mg
Cooking Light DIET
Revamp leftovers for fast, fun lunches: Flake cold cooked salmon over salads, puree roasted vegetables for sandwich spreads, or top baked spuds with meaty chili.
PARMESAN CHICKEN BREAST TENDERS
Hands-on: 15 min. Total: 20 min.
We call for chicken breast tenders here to keep things easy, but you can also use skinless, boneless chicken breasts (which are less expensive). Just cut each breast lengthwise into 3 strips. Serve with a side of green beans.
1.5 ounces all-purpose flour (about ⅓ cup)
3 tablespoons fine-ground cornmeal
1 ounce Parmesan cheese, finely grated (about ¼ cup)
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
¼ teaspoon salt
½ cup nonfat buttermilk
1 large egg, lightly beaten
8 chicken breast tenders (about 1¼ pounds)
1½ tablespoons canola oil
Cooking spray
1. Preheat oven to 425°. Combine first 7 ingredients in a medium shallow dish.
2. Combine buttermilk and egg in another shallow dish.
3. Dip chicken in buttermilk mixture.
4. Dredge chicken in flour mixture.
5. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until browned.
6. Transfer chicken to a baking sheet coated with cooking spray. Bake at 425° for 5 minutes or until chicken is done.
SERVES 4 (serving size: 2 tenders)
CALORIES 336; FAT 12.2g (sat 2.8g, mono 5.5g, poly 2.4g); PROTEIN 37g; CARB 17g; FIBER 1g; CHOL 143mg; IRON 2mg; SODIUM 481mg; CALC 145mg
CHICKEN, BROCCOLI, AND BROWN RICE CASSEROLE
Hands-on: 30 min. Total: 30 min.
This healthy whole-grain spin on a comfort food classic is indulgent, creamy, and a guaranteed family-pleaser.
2 (3½-ounce) bags boil-in-bag brown rice
1 tablespoon olive oil
1 small onion, finely chopped (about 1 cup)
8 ounces presliced mushrooms
8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
¾ teaspoon salt, divided
¼ teaspoon ground black pepper
1 (12-ounce) bag microwave-in-bag fresh broccoli florets
1½ cups 1% low-fat milk
3 tablespoons all-purpose flour
3 ounces sharp cheddar cheese, shredded (about ¾ cup)
1. Preheat broiler to high.
2. Cook rice according to package directions; drain.
3. While rice cooks, heat a 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with ¼ teaspoon salt and pepper. Sauté 6 minutes or until chicken and onion are done.
4. Cook broccoli in microwave according to package directions for 3 minutes. Carefully open package to release steam.
5. Combine milk and flour, stirring with a whisk or fork until smooth.
6. Stir milk mixture into chicken mixture in skillet.
7. Cook 2 minutes or until bubbly and thick, stirring frequently.
8. Stir in remaining ½ teaspoon salt, rice, and broccoli. Sprinkle with shredded cheddar cheese.
9. Broil 1 minute or until cheese melts and just begins to brown.
SERVES 4 (serving size: about 2 cups)
CALORIES 462; FAT 15.8g (sat 6.2g, mono 5.6g, poly 1.4g); PROTEIN 29g; CARB 55g; FIBER 6g; CHOL 81mg; IRON 2mg; SODIUM 692mg; CALC 321mg
BEEF CHORIZO TACOS WITH CABBAGE SLAW
Hands-on: 25 min. Total: 25 min.
Each person gets three filling tacos for a satisfying meal full of fresh veggie crunch. Garlic, paprika, cumin, and vinegar turn ground beef into near-instant Mexican-style chorizo, much leaner than the traditional pork version.
4 cups very thinly sliced red cabbage
⅓ cup cilantro leaves
3 tablespoons white vinegar, divided
3 tablespoons olive oil, divided
¾ teaspoon salt, divided
1 tablespoon paprika
2 teaspoons ground cumin
½ teaspoon black pepper
5 garlic cloves, finely chopped
1 pound 90% lean ground sirloin
12 (6-inch) corn tortillas
1. Combine cabbage and cilantro in a medium bowl.
2. Combine 1 tablespoon vinegar, 1 tablespoon olive oil, and ¼ teaspoon salt in a small bowl, stirring with a fork or whisk.
3. Drizzle vinegar mixture over cabbage mixture, and toss well to combine. Set aside.
4. Combine remaining 2 tablespoons vinegar, remaining 2 tablespoons oil, remaining ½ teaspoon salt, paprika, cumin, pepper, and garlic, stirring well with a fork or whisk.
5. Heat a large nonstick skillet over medium-high heat. Add beef; cook 5 minutes or until browned and done, stirring to crumble.
6. Stir in the vinegar-spice mixture, and cook 2 minutes or until liquid almost evaporates.
7. Heat tortillas over medium-high heat directly on the eye of a gas or electric burner or in a skillet for about 10 seconds on each side or until lightly charred.
8. Spoon about ¼ cup beef mixture and ¼ cup slaw into each tortilla.
SERVES 4 (serving size: 3 tacos)
CALORIES 443; FAT 23.5g (sat 6.1g, mono 12.4g, poly 2.4g); PROTEIN 27g; CARB 34g; FIBER 6g; CHOL 74mg; IRON 4mg; SODIUM 549mg; CALC 91mg
Cooking Light DIET
Our easy beef chorizo saves 27g fat and more than 500mg sodium over store-bought Mexican chorizo. And you can’t beat the meal price—just $2.09 per serving.
EVERYDAY FRITTATA
Hands-on: 20 min. Total: 20 min.
We use evaporated milk here because it has a richness similar to that of sat fat–heavy half-and-half, but with far less fat. Be sure to shake the can vigorously before using. We love the flavor that bacon adds, but if you’d rather omit it, each serving will contain 212 calories, 13.2g total fat (4.4g sat), and 379mg sodium.
4 bacon slices (optional)
1 tablespoon canola oil
2 cups thinly sliced zucchini (about ¼ inch thick)
1 cup quartered grape tomatoes
¾ cup 2% reduced-fat evaporated milk
2 teaspoons fresh thyme leaves
⅜ teaspoon salt
¼ teaspoon black pepper
4 large eggs, lightly beaten
2 ounces Swiss cheese, shredded (about ½ cup)
1. Preheat oven to 350°. Arrange bacon, if using, on microwave-safe paper towels; cover with additional paper towels. Microwave at HIGH 3 minutes or until done. Crumble bacon.
2. While bacon cooks, heat a medium cast-iron or ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add zucchini; sauté 4 minutes, stirring occasionally.
3. Sprinkle tomatoes and bacon over zucchini. Reduce heat to medium.
4. Combine milk and remaining ingredients in a large bowl, stirring well with a whisk or fork.
5. Pour milk mixture over zucchini mixture in pan. Cook 5 minutes or until mixture is partially set.
6. Place pan in oven. Bake at 350° for 9 minutes or until center is set. Cut into 4 wedges.
SERVES 4 (serving size: 1 wedge)
CALORIES 255; FAT 16.5g (sat 5.5g, mono 6.6g, poly 2.5g); PROTEIN 17g; CARB 9g; FIBER 1g; CHOL 215mg; IRON 1mg; SODIUM 564mg; CALC 279mg
SWEET POTATO GNOCCHI WITH BACON AND SAGE
Hands-on: 20 min. Total: 20 min.
Smoky bacon and salty cheese, such as pecorino Romano, provide the perfect balance to lightly sweet gnocchi.
2 (9-ounce) packages refrigerated sweet potato gnocchi (such as Nuovo)
2 thick-cut applewood-smoked bacon slices, chopped
1 tablespoon unsalted butter
12 fresh sage leaves, coarsely chopped
¾ ounce pecorino Romano cheese, grated (about 3 tablespoons)
¼ teaspoon freshly ground black pepper
1. Cook gnocchi according to package directions. Drain.
2. Heat a nonstick skillet over medium heat. Add bacon to pan; cook 8 minutes or until crisp, stirring frequently. Remove bacon from pan; drain on a paper towel. Reserve 1½ tablespoons drippings in pan; discard remaining drippings.
3. Add butter to drippings; cook 1 minute. Add sage; cook 30 seconds, stirring constantly. Add gnocchi to pan; sauté 1 minute or until lightly browned. Divide gnocchi evenly among 4 plates. Top each serving evenly with bacon, cheese, and pepper. Serve immediately.
SERVES 4 (serving size: about 1 cup)
CALORIES 353; FAT 8.4g (sat 4.5g, mono 1.8g, poly 0.4g); PROTEIN 10g; CARB 61g; FIBER 5g; CHOL 35mg; IRON 1mg; SODIUM 601mg; CALC 107mg
SMOKY TWO-BEAN VEGETARIAN CHILI
Hands-on: 15 min. Total: 28 min.
A wee bit of canned chipotle chiles goes a long way in infusing this hearty chili with rich, smoky flavor and a hint of heat.
1 tablespoon olive oil
4 garlic cloves, finely chopped
1 small onion, finely chopped (about 1 cup)
1 small green bell pepper, chopped (about 1 cup)
1 teaspoon ground cumin
1 cup water
2 teaspoons finely chopped chipotle chiles, canned in adobo sauce
1 teaspoon salt
½ teaspoon black pepper
2 (15-ounce) cans unsalted black beans, drained
1 (15-ounce) can unsalted pinto beans, drained
1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil to pan; swirl to coat.
2. Add garlic, onion, and bell pepper; sauté 4 minutes.
3. Add cumin; sauté 30 seconds.
4. Stir in 1 cup water and remaining ingredients.
5. Bring to a boil; cover, reduce heat, and simmer 5 minutes.
6. Remove 1 cup bean mixture from pan with a slotted spoon; place in a bowl. Mash beans with a fork.
7. Stir mashed beans into chili. Simmer 5 minutes.
SERVES 4 (serving size: about 1½ cups)
CALORIES 233; FAT 3.6g (sat 0.5g, mono 2.5g, poly 0.4g); PROTEIN 12g; CARB 38g; FIBER 11g; CHOL 0mg; IRON 4mg; SODIUM 655mg; CALC 128mg
CILANTRO BURGERS WITH SRIRACHA MAYO
Hands-on: 20 min. Total: 20 min.
Chopped cilantro flavors the beef, while whole sprigs take the place of the usual lettuce. Sriracha has rightfully become an all-purpose condiment—its sweet chile heat and its vinegar punch go well beyond burgers, perking up brothy soups, meat marinades, and dipping sauces.
1 pound 90% lean ground sirloin
3 tablespoons chopped fresh cilantro
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Cooking spray
4 (1½-ounce) hamburger buns
3 tablespoons canola mayonnaise
1 tablespoon Sriracha
⅓ cup cilantro sprigs
1. Combine ground sirloin, chopped cilantro, salt, and pepper in a bowl; mix just until combined. Divide sirloin mixture into 4 equal portions, gently shaping each into a ½-inch-thick patty (about 3½ inches in diameter).
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; grill 4 minutes. Carefully turn patties; grill 4 minutes or until desired degree of doneness. Remove patties from pan. Add buns, cut sides down, to pan; grill 1 minute or until toasted.
3. Combine mayonnaise and Sriracha in a small bowl, stirring with a whisk. Spread 1 tablespoon mayonnaise mixture on bottom half of each bun; top each with 1 patty. Divide cilantro sprigs evenly among servings; top with top halves of buns.
SERVES 4 (serving size: 1 burger)
CALORIES 329; FAT 14.1g (sat 4.2g, mono 6.2g, poly 2.1g); PROTEIN 26g; CARB 22g; FIBER 1g; CHOL 69mg; IRON 4mg; SODIUM 543mg; CALC 85mg
SAUSAGE AND KALE PESTO PIZZA WITH BLISTERED TOMATO–ARUGULA SALAD
Hands-on: 35 min. Total: 35 min.
You don’t have to be a whiz with pizza dough to make this fast cast-iron skillet version—just pat it out to size, and the pan shapes it into a perfect circle. And because you don’t have to stretch the dough, it won’t need to rest as long.
“For me and my family, we love to cook. We love to sit around the table. That’s what we do. We cook together, we eat together, and the Diet just fits that. It just fits our life.”
—Katie Anderson, 44, Newnan, GA
10 ounces refrigerated fresh whole-wheat or whole-grain pizza dough
Cooking spray
3 ounces pork Italian sausage, casings removed
3 ounces prechopped curly kale (about 3 tightly packed cups)
2 tablespoons water
1 teaspoon sugar
¼ cup slivered almonds, toasted
2 large garlic cloves, minced and divided
¼ cup extra-virgin olive oil, divided
1 ounce Parmigiano-Reggiano cheese, grated (about ¼ cup)
2 ounces shredded part-skim mozzarella cheese (about ½ cup)
1 pint grape tomatoes
1 (5-ounce) package baby arugula
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
1. Place dough on counter at room temperature; cover to prevent drying.
2. Preheat broiler to high.
3. Heat a 10-inch cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned, stirring to crumble. Remove sausage from pan. Add kale, 2 tablespoons water, and sugar to pan; cover and cook 2 minutes or until kale wilts. Place kale on 2 layers of paper towels; squeeze out excess moisture. Wipe pan clean.
4. Place nuts and 1 garlic clove in a mini food processor; pulse until finely chopped. Add kale; pulse until finely chopped. Add 2 tablespoons oil; process until almost pastelike (add 1 to 1½ tablespoons water, if necessary). Add Parmigiano-Reggiano; pulse just until combined.
5. Heat skillet over medium-high heat. Roll dough into a 10½-inch circle. Add 1 tablespoon oil to pan; swirl. Fit dough in pan, pressing slightly up sides of pan. Top with pesto; sprinkle with sausage and mozzarella. Cook 2 minutes over medium-high heat or until browned on bottom. Place pan in oven; broil 2 minutes or until cheese melts. Cut into 8 wedges.
6. Combine tomatoes, remaining 1 tablespoon oil, and remaining garlic clove on a foil-lined jelly-roll pan; toss to coat. Broil 5 minutes or until tomatoes burst and are charred in spots, stirring occasionally. Place arugula in a large bowl. Top with tomato mixture (and juices), salt, and pepper; toss to combine.
SERVES 4 (serving size: 2 pizza slices and about 1½ cups salad)
CALORIES 481; FAT 29.4g (sat 6g, mono 14g, poly 5.1g); PROTEIN 17g; CARB 43g; FIBER 5g; CHOL 20mg; IRON 2mg; SODIUM 788mg; CALC 338mg
TWO-PEA PASTA WITH BACON BREADCRUMBS
Hands-on: 20 min. Total: 20 min.
You can use any short pasta in place of the ziti.
8 cups water
8 ounces uncooked ziti
1 cup frozen green peas
8 ounces sugar snap peas, trimmed and halved diagonally
2 center-cut bacon slices, chopped
⅓ cup panko (Japanese breadcrumbs)
1 tablespoon unsalted butter
1 cup thinly sliced green onions
2 large garlic cloves, sliced
1 cup unsalted chicken stock (such as Swanson)
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon fresh lemon juice
1 ounce Parmesan cheese, grated (about ¼ cup)
1. Bring 8 cups water to a boil in a large saucepan. Add pasta; cook 5 minutes. Add green peas and sugar snap peas; cook 1 minute or until pasta is done. Drain.
2. Heat a large nonstick skillet over medium heat. Add bacon to pan; cook 3 minutes or until bacon begins to brown. Add panko; cook 1½ minutes or until browned. Remove panko mixture from pan. Add butter to pan; swirl until butter melts. Add green onions and garlic; cook 1½ minutes. Stir in stock, salt, and pepper; cook 3 minutes. Stir in pasta mixture, juice, and Parmesan cheese; toss. Top with panko mixture.
SERVES 4 (serving size: 1¼ cups)
CALORIES 365; FAT 7.5g (sat 3.8g, mono 2g, poly 0.5g); PROTEIN 17g; CARB 58g; FIBER 6g; CHOL 17mg; IRON 4mg; SODIUM 394mg; CALC 148mg
TIPS FOR SUCCESS
Keep your pantry stocked with staples like canned unsalted beans, whole-grain pasta, lentils, and quick-cooking whole grains. Use as the base for any meal when you can’t get to the store.
Load up your fridge with fresh, all-purpose ingredients that can make a dish sing, like parsley, lemon, shallots, garlic, Dijon mustard, and Parmesan cheese. Add a pantry staple and a main ingredient, and dinner is done.
SPAGHETTI WITH TURKEY MEATBALLS
Hands-on: 10 min. Total: 20 min.
1 (9-ounce) package refrigerated fettuccine
3 (4-ounce) links sweet turkey Italian sausage
1 tablespoon extra-virgin olive oil
2 cups sliced onion
¼ teaspoon crushed red pepper
2 large garlic cloves, crushed
2 cups lower-sodium marinara sauce
½ ounce pecorino Romano cheese, shaved
8 basil leaves
1. Cook pasta according to package directions, omitting salt and fat; drain.
2. Remove casing from sausages; shape into 12 (1-inch) balls. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add meatballs; cook 7 minutes, browning on all sides. Remove the meatballs from pan. Add onion, red pepper, and garlic to pan; sauté for 2 minutes. Return meatballs to pan; add marinara sauce, and bring to a simmer over medium heat, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes or until meatballs are done. Add pasta to sauce mixture; toss. Top with cheese and basil.
SERVES 4 (serving size: about 1¼ cups)
CALORIES 412; FAT 14g (sat 4.2g, mono 5.4g, poly 3.1g); PROTEIN 19.2g; CARB 77.7g; FIBER 2.6g; CHOL 77mg; IRON 2.6mg; SODIUM 632mg; CALC 43mg