Grilled Vegetable Lasagna with Mushroom Sauce Recipe by Chef Laura Vitale

Being Italian, Chef Laura appreciates a good lasagna as much as anyone, so when it came to overhauling this dish, she was serious about keeping its classic flavors intact. To cut down on carbs and calories, she swapped out two of the pasta layers for grilled vegetables, and in place of a meat sauce she created a delicious mushroom sauce. The cheese received a rehab as well, with a mixture of part-skim ricotta, low-fat cottage cheese, Parmesan, and low-fat mozzarella standing in for the heavy cheeses in the original recipe. With a thick tomato sauce and bubbling cheese on top, this healthy lasagna has all the appeal of its classic counterparts, but at less than 300 calories per serving, you can enjoy this version any night of the week!

SERVES 8

SAUCE:

1 tablespoon olive oil

1 small yellow onion, finely chopped

1 small red bell pepper, halved, seeded, and finely diced

10 ounces cremini mushrooms, stemmed, wiped clean, and sliced

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 teaspoon Italian seasoning

2 garlic cloves, minced

½ cup dry red wine, such as Cabernet Sauvignon

1 (10-ounce) package frozen spinach, thawed, liquid squeezed out

1 (28-ounce) can low-sodium crushed tomatoes

2 tablespoons chopped fresh basil

LASAGNA:

Nonstick cooking spray

1 large zucchini, sliced on the diagonal about ¼-inch thick

1 large eggplant, sliced into ¼-inch rounds

1 cup part-skim ricotta cheese

1 cup low-fat cottage cheese

¹⁄3 cup grated Parmesan cheese

1 large egg

¼ cup chopped fresh flat-leaf parsley

1 teaspoon granulated garlic

1 teaspoon granulated onion

6 no-boil lasagna noodles

½ cup low-fat shredded mozzarella cheese

To prepare the sauce, put a pot over medium heat and coat with the oil. When the oil is hot, add the onion, pepper, and mushrooms. Cook and stir until the vegetables become tender, 7 to 10 minutes. Season with salt, pepper, and Italian seasoning. Add the garlic and cook, stirring, to combine, about 1 minute.

Pour in the wine, stirring, and cook until reduced by half, 2 to 3 minutes. Add the thawed spinach and crushed tomatoes. Reduce the heat to medium-low and gently simmer until the sauce is thickened slightly, about 10 minutes. Add the basil at the end. While the sauce is cooking, prepare the rest of the lasagna.

Coat a grill pan with nonstick spray and put over medium-high heat or preheat an oven broiler. If using the broiler, arrange the eggplant and zucchini in a single layer on two nonstick baking pans. Spray the zucchini and eggplant with nonstick spray. Grill or broil in batches, turning the vegetables once, until they are tender and lightly browned and have released most of their moisture, about 3 to 4 minutes per side. Set the vegetables aside.

In a large bowl, mix together the ricotta, cottage cheese, Parmesan, egg, parsley, and granulated garlic and onion.

Preheat the oven to 375˚F. Using a 9-by-13-inch baking dish, ladle enough sauce into the dish to just cover the bottom. Slightly overlap 3 lasagna noodles lengthwise so they completely cover the bottom of the dish, with no gaps. Top the noodles with one-third of the cheese mixture, spreading it evenly with a rubber spatula. Shingle the slices of grilled zucchini in an even layer on top to cover. Spread another layer of the cheese mixture, followed by a ladle of sauce. Repeat the layering process with the eggplant, cheese, and sauce. Finally, top with the 3 remaining lasagna noodles and remaining sauce.

Cover the lasagna with aluminum foil and bake for 30 minutes. Remove the foil, top with the mozzarella, and bake for another 2 minutes, until the cheese has melted. Allow the lasagna to cool for 10 minutes before cutting into squares.

Per serving: 261 calories, 9 g total fat (4 g saturated), 47 mg cholesterol, 384 mg sodium, 18 g protein, 6 g fiber, 28 g carb

Chef Tip: No-Boil Noodles

No-boil, oven-ready lasagna noodles can be layered with other ingredients in a lasagna dish without the hassle of pre-boiling. They’re a great, convenient option because they can be used straight from the package, saving time and effort.

Linguine with Clam Sauce

Linguine with clam sauce is an Italian seaside favorite. Typically made with bottled clam juice and knobs of butter, this lightened-up version uses only one tablespoon of butter in the entire dish. Steaming the clams in white wine and water allows them to release their own natural briny liquid, so there’s no need for the bottled stuff, which helps keep the sodium content of this dish in check. Clams are a good source of protein and make a great alternative to the same old seafood choices. Flecked with parsley and infused with the bright flavor of fresh lemon, this simple and elegant pasta dish feels like summer at the beach.

SERVES 4

¾ pound linguine

½ cup dry white wine

¼ cup water

Juice of 1 lemon

1 shallot, minced

3 garlic cloves, thinly sliced

2 bay leaves

¼ teaspoon red pepper flakes

1 dozen littleneck clams, rinsed and scrubbed

½ cup chopped fresh flat-leaf parsley, plus more for garnish

1 tablespoon unsalted butter

Bring a large pot of water to a boil over high heat. Add the linguine and stir well. Cook, stirring occasionally, until al dente (“with a bite”), about 8 minutes.

Put a wide, shallow skillet (with a lid) over medium heat. Pour in the wine, water, and lemon juice; add the shallot, garlic, bay leaves, and pepper flakes. Stir to combine and bring to a simmer. As soon as you see steam coming from the liquid, add the clams and cover the pan. Steam the clams for 6 to 7 minutes, shaking the pan from time to time, until all or most of the clams open. Discard any clams that do not open.

Drain the pasta in a colander set in the sink, and then add to the clams, along with the parsley and butter. Toss with tongs for 1 minute, until well coated.

Serve the linguine and clam sauce in shallow pasta bowls, arranging the open clams on top. Garnish with chopped parsley.

Per serving: 396 calories, 5 g total fat (2 g saturated), 16 mg cholesterol, 173 mg sodium, 16 g protein, 3 g fiber, 68 g carb

Creamy Butternut Squash Shells and Cheese Recipe by Chef Candice Kumai

When Chef Candice was given the challenge of rehabbing a family’s favorite mac-and-cheese recipe, she swapped out the heavy cheese sauce for a homemade butternut squash puree, which has a similar color and a delicious, rich flavor. While there is no butter or oil in this recipe—and just a little bit of cheese—it still tastes rich and creamy. All told, Chef Candice’s rehab saved more than 500 calories and 40 grams of fat! Baking this mac and cheese in individual ramekins makes for a sophisticated presentation and keeps portions under control.

SERVES 8

SQUASH PUREE:

Nonstick cooking spray

1 (2-pound) butternut squash, peeled, halved, seeded, cubed (about 4 cups)

2 cups unsweetened plain almond milk

2 cups low-sodium chicken or vegetable broth

6 garlic cloves, smashed

2 sprigs fresh thyme

1 teaspoon kosher salt

1 (1-pound) box mini-shells

TOPPING:

¾ cup panko (Japanese-style bread crumbs)

1 tablespoon chopped fresh flat-leaf parsley

½ teaspoon coarse salt

2 garlic cloves, minced

½ teaspoon red pepper flakes (optional)

¾ cup finely shredded Gruyère or Swiss cheese

Preheat the oven to 375˚F. Coat 8 (6-ounce) ramekins/soufflé cups with nonstick spray. Set aside.

Place a large pot over medium heat. Add the squash, almond milk, broth, garlic, thyme, and salt. Simmer until the squash is fork tender, about 20 minutes. Remove the thyme sprigs from the squash mixture. Transfer the squash, including the liquid, to a food processor or blender. Puree until the mixture is velvety smooth.

Meanwhile, cook the shells in boiling water until al dente. Drain and rinse with cool water. Put the shells in a mixing bowl and pour in the squash puree. Mix to combine. Spoon the pasta mixture into the prepared ramekins; you should have about 6 cups. Set the ramekins on a baking pan.

To prepare the topping: In a large mixing bowl, combine the bread crumbs, parsley, salt, garlic, and red pepper flakes, if using. Sprinkle 2 tablespoons of the crumb topping evenly over each ramekin. Cover the tops of the ramekins with aluminum foil, tucking it under the edges of the baking pan. Bake until golden and bubbling, about 20 minutes.

Remove the foil from the baking pan. Sprinkle the cheese evenly over the top of each ramekin and bake for an additional 5 minutes, uncovered.

Per serving: 343 calories, 5 g total fat (2 g saturated), 11 mg cholesterol, 477 mg sodium, 14 g protein, 4 g fiber, 61 g carb

Makeover Mac and Cheese Recipe by Chef Govind Armstrong

As a father, Chef Govind is used to cooking for mac-and-cheese fanatics, so this rehab has been tested out in his home kitchen more than once. He swapped out butter and cream for reduced-fat dairy products and added a dose of veggies by whipping up a velvety-smooth puree of steamed cauliflower. Not only does the cauliflower add a nutritional boost, but it makes the sauce extra creamy. If you have a picky eater or vegetable hater at home, this recipe is a great way to sneak some veggies into dinner!

SERVES 8

Nonstick cooking spray

2 cups coarsely chopped cauliflower florets

1 medium onion, coarsely chopped

2 garlic cloves

½ cup plain nonfat Greek-style yogurt

2 tablespoons nondairy butter spread, such as Earth Balance

2 tablespoons whole wheat flour

2 cups low-fat milk, plus ¼ cup if needed

1 tablespoon Dijon mustard

1 cup small-curd fat-free cottage cheese

2 cups shredded low-fat cheddar cheese, preferably white

1 cup shredded low-fat mozzarella cheese, preferably smoked

1½ pounds whole grain elbow macaroni, cooked al dente

TOPPING:

½ cup coarsely ground Ritz crackers (about 6 crackers)

½ teaspoon paprika

1 tablespoon finely chopped fresh flat-leaf parsley

¼ teaspoon granulated garlic

1 tablespoon olive oil

Preheat the oven to 325˚F. Coat a 13-by-9-inch baking dish with nonstick spray. Set aside.

Place a steamer basket in the bottom of a 3-quart pot. Add enough water to just touch the bottom of the basket. Bring the water to a boil over high heat. Arrange the cauliflower, onion, and garlic evenly around the perforated basket. Reduce the heat to medium. Cover the pot with a lid and steam the vegetables for 15 minutes, or until the cauliflower is fork tender. Carefully remove the basket and transfer the vegetables to a food processor. Add the yogurt and puree until the vegetables are completely smooth. Set aside at room temperature.

In a large pot or deep skillet over low heat, melt the butter substitute and sprinkle in the flour. Stir constantly with a wooden spoon or whisk to cook out the taste of the flour and create a thick paste; take care not to allow the flour to brown.

Add the milk and the Dijon and whisk until smooth. Mix in the cottage cheese, cheddar, and mozzarella. Continue to stir to fully incorporate, until cheese is melted.

Add the cooked macaroni and the reserved cauliflower puree. Gently fold the pasta into the sauce to thoroughly coat, adding ¼ cup of milk if the mixture gets too thick.

Pour the cheesy macaroni mixture into the prepared casserole dish, spreading it out evenly. Bake for 30 minutes, until bubbly. In the meantime, prepare the topping.

To prepare the topping, in a small bowl combine the cracker crumbs, paprika, parsley, granulated garlic, and olive oil. Mix until the ingredients are well distributed.

Spread the topping evenly over the macaroni and cheese. Return the casserole dish to the oven for 8 to 10 minutes, until the topping is golden brown. Allow the mac and cheese to rest for 5 minutes before serving.

Per serving: 506 calories, 12 g total fat (5 g saturated), 19 mg cholesterol, 523 mg sodium, 31 g protein, 8 g fiber, 75 g carb

REHAB TIP: CAULIFLOWER Puréed cauliflower makes a delicious and healthy stand-in for starchy vegetables like potatoes, and also adds creaminess to soups and sauces for very few calories. Try steaming fresh or frozen cauliflower and then mashing or puréeing it with a little bit of light butter for a nutritious and low-carb version of mashed potatoes.

Barley Risotto with Fennel and Radicchio

Traditional risotto is made with arborio rice, which provides that distinctive velvety texture that makes risotto so luxurious, but it’s not exactly the healthiest choice. Believe it or not, barley is an excellent stand-in for arborio rice—pearl barley adds a nutty, supple creaminess to the risotto and is an excellent source of fiber. The addition of fennel, garlic, and radicchio adds earthiness and peppery notes to this one-pot wonder. This dish tastes so rich and refined, no one will believe that it doesn’t contain an ounce of butter or cream.

SERVES 6

4 cups low-sodium vegetable broth

4 cups water

2 tablespoons olive oil

1 small onion, minced

1 fennel bulb, quartered, cored, and cut into thin strips, fronds reserved

2 garlic cloves, minced

3 sprigs fresh thyme

1 cup dry white wine, such as Pinot Grigio

1½ cups pearl barley, rinsed and drained

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 small head radicchio, quartered, cored, and cut crosswise into thin slivers

¾ cup freshly grated Parmesan cheese (about 1½ ounces)

Chopped fresh flat-leaf parsley, for garnish

Pour the broth and water into a pot and bring to a simmer over low heat.

Put a wide, shallow skillet over medium heat and coat with 1 tablespoon of the oil. When the oil is hot, add the onion, fennel, garlic, and thyme. Cook, stirring, until the vegetables begin to soften but not brown, about 2 minutes. Pour in the wine and cook until the onion and fennel are tender, about 3 minutes.

Add the barley. Cook, stirring often, until the barley is lightly toasted and opaque and the grains begin to crackle. Season with salt and pepper. Begin adding the simmering broth, a couple of ladlefuls (about 1 cup) at a time. The broth should just cover the barley. Stir with a wooden spoon until the barley has absorbed all the liquid, then add another cup. You may not need all of the broth. Cook, stirring often, until the broth is almost completely absorbed.

Cook until the barley is tender but still chewy, 45 to 50 minutes. Fold in the radicchio and Parmesan and cook another minute or two. Remove the thyme sprigs, drizzle with the remaining tablespoon of olive oil, and remove from the heat.

Garnish with chopped parsley. Serve immediately.

Per serving: 324 calories, 8 g total fat (2.5 g saturated), 9 mg cholesterol, 357 mg sodium, 10 g protein, 10 g fiber, 47 g carb

Chef Tip: Barley

Barley is a high-fiber, low-fat grain with a nutty flavor and texture. The most common types of barley are hulled and pearl (or pearled). Hulled barley can be difficult to find in supermarkets and must be soaked for a long time before cooking. Pearl barley, however, is widely available and cooks much more quickly. Try it instead of brown rice in your favorite recipes.

Scalloped Potatoes Au Gratin Recipe by Chef Calvin Harris

Scalloped potatoes are a staple dish at many family get-togethers. Who can forget their grandmother’s famous potato casserole? When Chef Calvin took on the challenge of rehabbing a dish made with heavy cream, butter, and a mountain of cheese, he eliminated the butter entirely and instead cooked the potatoes in fat-free half-and-half. The starch in the potatoes thickens the sauce naturally. He also reduced the amount of cheese but selected strongly flavored cheeses such as aged cheddar and smoked Gouda. This rich potato dish is just as creamy and delicious as you remember it—but has about half the calories.

SERVES 6

Nonstick cooking spray

1 pint fat-free half-and-half

2 garlic cloves, minced

½ teaspoon ground nutmeg

2 pounds russet potatoes, peeled and thinly sliced (preferably on a mandolin)

1 teaspoon coarse salt

½ teaspoon freshly ground black pepper

½ cup shredded aged sharp cheddar cheese

½ cup shredded smoked Gouda cheese

½ cup panko (Japanese-style bread crumbs)

3 green onions, white and greens parts, chopped

Preheat the oven to 400˚F. Coat a 2-quart baking dish with nonstick cooking spray. Set aside.

Place a Dutch oven or pot over medium heat. Add the fat-free half-and-half, garlic, and nutmeg. Gently simmer for 3 to 5 minutes, stirring occasionally. Add the potatoes to the pot, gently stirring the potatoes into the base mixture to coat. Season with salt and pepper. Allow the starch of the potato to thicken the sauce. Add ¼ cup of each type of cheese and continue to cook, gently stirring the mixture until the potatoes begin to get tender.

Pour the potato mixture into the prepared baking dish, spreading it out evenly. Top with the remaining cheese and the bread crumbs. Spray a thin layer of nonstick cooking spray all over the surface.

Bake for 45 minutes or until the potatoes are tender and golden brown on top. Let stand for 5 minutes before serving and sprinkle with chopped green onions.

To watch a how-to video for this recipe, check out www.RecipeRehab.com.

Per serving: 251 calories, 6 g total fat (4 g saturated), 21 mg cholesterol, 541 mg sodium, 9 g protein, 2 g fiber, 37 g carb

REHAB TIP: HALF AND HALF Regular cream contains saturated fat, and eating too many foods high in saturated fat can lead to high blood cholesterol. Fat-free half-and-half is made mostly of skim milk instead of half cream and half whole milk, so it helps you cut back on saturated fat but looks and tastes like traditional half-and-half. It’s a great swap for people who want to enjoy thick, creamy sauces but want to lower their fat and calorie intake.

Spaghetti and Turkey Meatballs Recipe by Chef Laura Vitale

When Chef Laura went head-to-head against Chef Aida in the Spaghetti and Meatball Challenge, they were faced with a family recipe that came in at 1,500 calories and nine servings of refined carbohydrates on just one plate. Chef Laura reduced the fat and calories and increased the fiber content by substituting lean ground turkey for beef, swapping whole wheat pasta for white, and reducing the portion size of the pasta. Chef Laura’s tip for making perfectly sized meatballs? “Use a small ice cream scoop. It not only keeps your hands clean but also keeps portions in check.”

SERVES 6

MEATBALLS:

Nonstick cooking spray

1¼ pounds lean ground turkey, such as Jennie-O® Lean Ground Turkey

2 tablespoons store-bought pesto

2 garlic cloves, minced

2 slices white bread, coarsely chopped and pulsed in a food processor

¼ cup freshly grated Parmesan cheese

1 large egg white

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

SAUCE:

1 tablespoon olive oil

1 small onion, diced

2 garlic cloves, minced

½ cup dry white wine, such as Pinot Grigio

1 (28-ounce) can crushed organic tomatoes

1 (15-ounce) can tomato puree

1 teaspoon dried oregano

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 fresh basil leaves, chopped

FOR SERVING:

¾ pound whole wheat spaghetti, cooked al dente

4 fresh basil leaves, chopped

6 tablespoons freshly grated Parmesan cheese

Preheat the oven to 450˚F. Line a baking pan with parchment paper and spray with nonstick spray. Set aside.

In a mixing bowl, combine the ground turkey, pesto, garlic, fresh bread crumbs, Parmesan, egg white, salt, and pepper. Mix everything until the meat mixture is well combined. Use a small ice cream scoop to form into 24 equal-size meatballs. Arrange the meatballs side by side on the prepared baking pan. Spray the tops of the meatballs with a little nonstick spray. Refrigerate the meatballs for about 10 minutes, or until firm. Remove the meatballs from the refrigerator and bake for 10 minutes, or until meatballs are no longer pink in the center and juices run clear when a meatball is pierced with a fork.

To prepare the sauce, place a large, deep skillet over medium heat and coat with the oil. When the oil is hot, add the onion and garlic. Cook and stir until the onion begins to soften and brown, about 5 minutes. Pour in the wine and continue to cook until it is almost completely evaporated, about 1 minute.

Add the crushed tomatoes, tomato puree, oregano, salt, and pepper. Stir the ingredients together and simmer for 20 minutes, stirring occasionally.

Remove the baked meatballs from the oven and carefully transfer them into the tomato sauce. Add the fresh basil and simmer for 5 minutes.

To serve, toss the cooked spaghetti with half of the tomato sauce. Divide the spaghetti among six pasta bowls. Top with four meatballs and 1 tablespoon of freshly grated Parmesan cheese. Serve the remaining sauce on the side.

To watch a how-to video for this recipe, check out www.RecipeRehab.com.

Per serving: 561 calories, 17 g total fat (6 g saturated), 111 mg cholesterol, 589 mg sodium, 38 g protein, 12 g fiber, 63 g carb

Chef Tip: Fresh Bread Crumbs

Using fresh bread crumbs in recipes for meatballs or meatloaf adds moisture and binds the meat together without having to use whole eggs. To make your own bread crumbs, tear several slices of fresh white, French, or whole wheat bread into 1-inch pieces. Place in a food processor or blender; cover and push the pulse button several times to make coarse crumbs. One slice of bread yields about ½ cup crumbs.

Tuscan Tuna and White Bean Casserole

Think of this recipe as a grown-up, modern version of that tuna noodle casserole your mom used to make when you were a kid. It’s still a snap to throw together and utilizes pantry staples like canned tuna and white beans (a classic Italian pairing), combined with bread crumbs and dried pasta—but this version has been significantly lightened up and elevated just a little for an adult palate. For an even quicker rendition, simply toss the tuna and white bean sauce with the pasta and skip the baking. Serve with a spinach salad for a balanced, easy weeknight meal.

SERVES 6

Nonstick cooking spray

1 tablespoon canola oil

1 tablespoon light butter, such as Land O’Lakes

1 onion, chopped

3 garlic cloves, minced

¼ teaspoon salt

½ teaspoon freshly ground black pepper

¼ teaspoon red pepper flakes

1 tablespoon fresh rosemary leaves, finely chopped

2 teaspoons Dijon mustard

Juice of ½ lemon

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

2 (5-ounce) cans no-salt-added chunk light tuna packed in water, drained

1 pint cherry tomatoes, halved

1 cup low-sodium vegetable broth

6 ounces spinach linguine, broken in half, cooked al dente

¼ cup plain bread crumbs

1 teaspoon Italian seasoning

Preheat the oven to 375˚F. Coat a 13-by-9-inch baking dish with nonstick spray. Set aside.

Put a large skillet over medium heat and add the oil and butter. When the butter is foamy, add the onion and garlic. Cook and stir for 2 to 3 minutes, until soft; season with salt, pepper, and red pepper flakes. Sprinkle in the rosemary, then stir in the mustard and lemon juice. Fold in the beans and tuna. Cook and stir for 1 minute to incorporate. Add the tomatoes and continue to cook for 3 minutes, until they break down and soften.

Add the broth to the skillet and simmer until the mixture thickens slightly, about 5 minutes. Remove the tuna-and-bean mixture from the heat.

Put the linguine in a large bowl and pour the tuna mixture over the noodles. Toss to combine. Transfer the noodle mixture to the prepared baking dish. In a small bowl, combine the bread crumbs and Italian seasoning. Sprinkle the seasoned bread crumbs evenly on top. Bake, uncovered, for 10 minutes, until the top is golden and the filling is bubbly.

Per serving: 295 calories, 6 g total fat (1 g saturated), 21 mg cholesterol, 354 mg sodium, 21 g protein, 6 g fiber, 41 g carb

Thai Noodles with Peanut-Ginger Sauce

A staple in Thai cuisine, peanut sauce is typically high in fat and sugar. Thinning the peanut butter with hot water reduces the fat and calories while keeping that nutty, rich flavor. Spiked with lime, ginger, and garlic, this sauce delivers all of the notes you’d expect from a Thai noodle dish. If you’re a fan of pad Thai but have been avoiding it because of the calories, this is your new go-to recipe.

SERVES 4

½ pound dried flat rice noodles/sticks

SAUCE:

6 tablespoons creamy peanut butter

½ cup hot water

3 tablespoons reduced-sodium soy sauce

3 tablespoons unseasoned rice vinegar

Juice of 2 limes

1 tablespoon peeled and grated fresh ginger

2 garlic cloves, minced

2 teaspoons Sriracha hot sauce

1 teaspoon dark brown sugar

NOODLES:

2 teaspoons canola oil

1 bunch asparagus, chopped (about ½ cup)

½ cup shredded carrot

½ small red bell pepper, cored and thinly sliced

2 scallions, white and green parts, chopped

1 cup bean sprouts

¼ cup fresh mint leaves, coarsely chopped

¼ cup fresh basil leaves, preferably Thai, coarsely chopped

2 tablespoons chopped unsalted peanuts

Put the noodles in a bowl and cover with boiling water. Soak until the noodles are pliable, 3 to 8 minutes. (Later cooking in the pan will soften them even more.) Drain the noodles and set aside while preparing the other ingredients.

To make the sauce, in a blender combine the peanut butter, hot water, soy sauce, vinegar, lime juice, ginger, garlic, hot sauce, and sugar. Blend on high until the peanut butter has thinned out and the ingredients are well incorporated.

Put a large skillet or wok over medium-high heat and coat with the oil. When the oil is hot, add the asparagus, carrot, pepper, and scallions. Cook and stir until the vegetables release their moisture and begin to brown, about 5 minutes. Add the drained noodles to the pan. Using two utensils and a lifting-tossing motion to separate the strands, stir-fry the noodles for 1 minute. If the rice noodles are still too firm, drizzle with 1 to 2 tablespoons of water to help them cook. When the noodles are well incorporated, remove from the heat and toss to evenly distribute.

Scrape the noodle-vegetable mixture into a serving bowl. Pour in the peanut sauce, tossing well to coat the noodles and keep from sticking. Add the bean sprouts, mint, and basil, tossing well to incorporate. Divide the Thai noodles and vegetables among four plates and garnish with chopped peanuts.

Per serving: 432 calories, 17 g total fat (3 g saturated), 0 mg cholesterol, 572 mg sodium, 10 g protein, 24 g fiber, 64 g carb

Spaghetti Squash and Quinoa “Meatballs” Recipe by Chef Aida Mollenkamp

Chef Aida’s take on spaghetti and meatballs is unlike any other you’re likely to find out there—it’s not made with pasta or meat! This vegetarian dish is made with spaghetti squash, which is lower in carbs and calories than pasta, and quinoa “meatballs” made from grains and mushrooms. You can make each of the components of this dish ahead of time and keep them refrigerated until you’re ready to assemble the entire dish. Be careful when cutting into the squash—Chef Aida advises piercing the skin of the squash with a knife a few times and cooking it in the microwave for 1 minute to soften it before cutting

SERVES 6

SQUASH:

2 spaghetti squash (about 5 pounds total), halved lengthwise and seeded

2 teaspoons olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

MEATBALLS:

¾ cup quinoa, rinsed

2 teaspoons olive oil

1 onion, finely chopped

1 garlic clove, minced

1 tablespoon finely chopped fresh thyme leaves

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

12 ounces cremini mushrooms, stemmed, wiped clean, and finely chopped

2 tablespoons tomato paste

2 large eggs, lightly beaten

½ cup whole wheat panko (Japanese-style bread crumbs)

¼ cup freshly grated Parmesan cheese

⅓ cup finely chopped fresh flat-leaf parsley

Nonstick cooking spray

SAUCE:

2 teaspoons olive oil

1 onion, finely chopped

¼ teaspoon freshly ground black pepper

¼ cup dry red wine, such as Cabernet Sauvignon

1 (28-ounce) can low-sodium crushed tomatoes

2 teaspoons unrefined cane sugar

To make the squash, preheat the oven to 375˚F.

Drizzle the flesh of the squash with oil and season with salt and pepper. Place it, cut side down, on a baking pan and roast until fork-tender, about 45 minutes.

Scrape the squash with a fork to remove the flesh in long strands. Put in a large mixing bowl and cover to keep warm. Keep the oven on for the meatballs.

To make the quinoa for the meatballs, in a pot combine the quinoa with 1½ cups of water over medium-high heat. When the water comes to a boil, cover, reduce heat to low, and simmer until the water is absorbed and the quinoa fluffs up, about 15 minutes. The quinoa is good to go when you can see the curlicue popping out of each grain. The water should be absorbed; if it’s not, drain any excess. Remove the quinoa from the heat and fluff with a fork. Transfer the quinoa to a mixing bowl.

Put a large skillet over medium heat and coat with the oil. When the oil is hot, add the onion and cook until soft. Stir in the garlic, thyme, salt, and pepper. Cook until fragrant, about 30 seconds.

Stir in the mushrooms and continue to cook until lightly browned, about 10 minutes. Stir in the tomato paste and cook until incorporated, about 1 minute. Remove from the heat and scrape into the quinoa. Set aside to cool, at least 10 minutes.

When the vegetable mixture is cool, add the eggs, bread crumbs, cheese, and parsley and mix thoroughly. Coat a baking pan with nonstick cooking spray. Dampen hands with water and then measure out heaping 1-tablespoon portions and roll the mixture into 30 to 32 (1-inch) meatballs, placing on the baking pan as you go along.

Bake at 375˚F until warmed through, about 15 to 20 minutes. (Meatballs can be made up to 2 days in advance.)

To make the sauce, put a pot over medium heat and coat with the oil. When the oil is hot, add the onion and season with pepper. Cook and stir for 3 minutes, until softened. Pour in the wine and stir until almost completely evaporated, about 1 minute. Pour in the crushed tomatoes and sprinkle in the sugar, stirring to incorporate. Simmer for 15 minutes, stirring occasionally.

To serve, divide the spaghetti squash among six plates and top with five to six meatballs per serving and a few ladles of sauce.

Per serving: 358 calories, 10 g total fat (2 g saturated), 65 mg cholesterol, 351 mg sodium, 14 g protein, 10 g fiber, 55 g carb

Cajun Shrimp and Grits

The amount of fat and sodium found in a typical bowl of shrimp and grits can make this Southern favorite a nutritional nightmare. But grits, which are made from ground dried corn kernels, are on their own quite healthy, providing necessary complex carbohydrates for energy. It’s only when you cook them in butter, lard, or cream that you get into trouble! Here, low-sodium chicken broth, with just a small amount of low-fat milk, lends enough creaminess that you won’t miss all that fat. Infused with smoky Cajun spices, the shrimp stand up perfectly to the pool of grits, creating a flavorful but healthy rendition of this time-honored dish.

SERVES 4

GRITS:

2 cups low-sodium chicken broth

½ cup yellow cornmeal

¼ cup low-fat milk

1 tablespoon unsalted butter

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

SHRIMP:

1 pound medium peeled and deveined shrimp, tails on (about 20)

2 tablespoons salt-free Cajun seasoning (such as Frontier)

1 tablespoon canola oil

1 small onion, chopped

2 scallions, white and green parts, chopped

½ red bell pepper, cored and thinly sliced

3 garlic cloves, minced

1 bay leaf

2 tablespoons all-purpose flour

1½ cups low-sodium chicken broth

Juice of ½ lemon

2 tablespoons chopped fresh flat-leaf parsley, for garnish

Hot sauce, for serving (optional)

To make the grits, place a pot over medium-high heat. Pour in the broth and bring to a boil. Slowly whisk in the cornmeal. When the grits begin to bubble, turn the heat down to medium-low and simmer, stirring frequently with a wooden spoon. Allow to cook for 15 to 20 minutes, until the mixture is smooth and thick. Remove from heat and stir in the low-fat milk and butter. Season with salt and pepper. Cover and keep warm.

To make the shrimp, toss the shrimp with the Cajun seasoning to coat. Put a large skillet over medium heat and coat with the oil. When the oil is hot, add the onion, scallions, bell pepper, garlic, and bay leaf. Cook and stir until the vegetables are tender, 5 to 6 minutes. Sprinkle the flour over the vegetables and stir with a wooden spoon until dissolved.

Once the flour is fully incorporated, slowly pour in the broth and continue to stir to avoid lumps. When the liquid comes to a simmer, add the shrimp. Poach the shrimp for 2 to 3 minutes, until they are firm and pink and the gravy is smooth and thick. Remove from the heat and stir in the lemon juice.

Spoon the grits onto each plate and top with the shrimp mixture. Garnish with chopped parsley and serve with hot sauce, if desired.

Per serving: 215 calories, 9 g total fat (3 g saturated), 46 mg cholesterol, 365 mg sodium, 11 g protein, 2 g fiber, 26 g carb

Quinoa “Fried” Rice Recipe by Chef Govind Armstrong

Fried rice . . . the name says it all. Chef Govind rehabbed this high-cal takeout dish by swapping white rice for a mix of quinoa and brown rice and adding in lots of colorful vegetables like collard greens, pea sprouts, and carrots. But don’t let these suggestions stop you—this recipe is really just a healthy base, so you should feel free to get creative. Add as many vegetables as you like—snow peas, green beans, or broccoli would all work well. You could also add a lean protein like shrimp, tofu, or chicken. This recipe is an easy and delicious way to use up leftover brown rice from another meal, and it comes together in just 30 minutes.

SERVES 4

½ cup quinoa, rinsed

1 cup water

Pinch of salt

2 cups cooked brown rice

2 tablespoons canola oil

1 large yellow onion, diced

2 cups chopped collard greens

1 cup frozen peas and carrots, run under cool water for 2 minutes to thaw

½ cup chopped pea sprouts (optional)

3 tablespoons light soy sauce

1 teaspoon sesame oil

Salt and pepper, to taste

Hot sauce (optional)

In a small pot, combine the quinoa, water, and salt; bring to a boil over high heat. Cover, reduce the heat to low, and simmer until the water is absorbed, about 15 minutes. The quinoa is cooked when you can see the curlicue popping out of each grain. Drain any excess water. Remove quinoa from heat and fluff with a fork.

Microwave the brown rice on high for 2 minutes.

Coat a wok or large skillet with the oil and place over medium-high heat. Give the oil a minute to heat up, then add the onion and collard greens; stir-fry for 3 minutes, until vegetables are wilted slightly but still have texture. Add the peas and carrots, sprouts (if using), prepared quinoa, and precooked brown rice. Cook and toss well for 3 to 4 minutes to distribute the ingredients. Moisten with the soy sauce and sesame oil. Toss the ingredients together to heat through; season with salt and pepper.

Spoon the quinoa-and-brown-rice mixture out onto a serving platter. Serve with hot sauce, if desired.

Per serving: 328 calories, 10 g total fat (1 g saturated), 57 mg cholesterol, 423 mg sodium, 9 g protein, 6 g fiber, 51 g carb

Penne Pasta with Roasted Garlic and Arugula Pesto

Pesto, with its combination of pine nuts, fresh basil, garlic, and Parmesan cheese, is a delicious and versatile sauce that’s well worth making at home instead of buying jarred. Toss it with pasta, brush it on grilled chicken, or swirl it into healthy dips—you can find a million uses for fresh pesto. This version uses arugula in place of basil, which adds a slightly bitter, peppery flavor. Heart-healthy walnuts take the place of pine nuts, and their crunchy texture makes this pesto really stand out. Here the pesto is paired with whole wheat pasta and a little chopped tomato for an easy and nutritious weeknight meal. (If you’re not making pasta, you can use regular water in place of pasta water in the pesto recipe.) The pesto can be refrigerated in an airtight container for up to 4 days, or frozen for up to 3 months.

SERVES 6 (MAKES 1 CUP PESTO)

5 garlic cloves, unpeeled

½ pound whole wheat penne or bow-tie pasta

¼ cup unsalted walnuts, toasted

3 cups arugula leaves, coarsely chopped

½ cup fresh flat-leaf parsley, coarsely chopped

3 tablespoons water or dry white wine

Juice of 1 lemon

3 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

¼ teaspoon red pepper flakes

½ cup grated Pecorino or Parmesan cheese

1 plum (Roma) tomato, finely chopped

Put the garlic in a dry skillet over medium heat and roast, shaking the pan occasionally, until the skins are brown in spots, about 6 minutes. When the garlic is cool enough to handle, peel off the charred skins.

Bring a large pot of water to a boil over high heat. Add the pasta and stir well. Cook, stirring occasionally, until al dente, tender but not mushy, about 10 minutes. Try to time it so that the pesto is done when the pasta is ready. You’ll need to reserve ¼ cup of the pasta water to moisten the pesto at the end.

For the pesto, using a food processor, add the walnuts and pulse a few times to chop them up. Add a couple of handfuls of arugula and pulse until chopped enough that you have room to add the remaining ingredients. Add the rest of the arugula, parsley, water or white wine, lemon juice, and oil. Process until combined. Add the pan-roasted garlic, salt, red pepper flakes, and cheese and use the pulse button to incorporate all ingredients.

Drain the pasta in a colander set in the sink. Add the reserved pasta water a little at a time to the pesto. Puree until the pesto takes on a looser consistency.

To serve, put the hot pasta in a serving bowl and add the pesto. Toss well to cover evenly. Garnish with chopped tomato.

Per serving: 277 calories, 14 g total fat (3 g saturated), 7 mg cholesterol, 454 mg sodium, 8 g protein, 4 g fiber, 32 g carb