Broiled Open-Face Cheddar Sandwich

Just because you’re “on a diet” doesn’t mean you can’t enjoy some plain, old-fashioned melted cheese. Make that high-quality melted cheese, in this case. For once, instead of being limited to low-fat varieties, you get to choose any kind of deluxe Cheddar your heart may desire.

2 slices whole-grain bread ^*

Tomato-based salsa, mustard, or Sesame-Mustard Glaze (here)

1 ounce good Cheddar cheese (your favorite), grated

• A toaster oven works best for this. If you don’t have one, you can use the broiler.

YIELD: 1 SERVING

Protein: 15 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 0 g /
Monounsaturated Fat: 1 g /
Dietary Fiber: 8 g / Calories: 234

1. Toast the bread to your liking.
2. Spoon on some salsa, mustard, or Sesame-Mustard Glaze.
3. Sprinkle the cheese over the top. Place the toast on the foil-lined tray of a toaster oven, and broil until the cheese is as melted as you want it. (Or place the toast on a small, foil-lined baking sheet and broil at 500°F.)

Ricotta Egg Salad

This little egg salad tastes wonderful when spread onto whole-grain crackers or thick cucumber slices.

1 large egg, hard-boiled, peeled and chopped fine

1 tablespoon finely minced parsley

1 tablespoon finely minced scallion

½ teaspoon grated lemon zest (optional)

1 tablespoon part-skim ricotta cheese

Salt

Freshly ground black pepper

Cayenne

• This keeps for up to 5 days in a tightly covered container in the refrigerator.

YIELD: 1 SERVING

Protein: 8 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 1 g / Calories: 100

1. Combine the egg, parsley, scallion, and lemon zest in a small bowl and mix well.
2. Add the ricotta and continue to mix until well blended.
3. Season to taste with salt, pepper, and cayenne. Serve cold or at room temperature.

Tofu “Egg” Salad

Surprisingly similar to the real thing! Serve this as you would regular egg salad—in a sandwich (on whole-grain bread or in a whole-wheat pita), or on a bed of greens, accompanied by olives, tomatoes, and fresh, raw vegetables.

6 ounces very firm tofu or nigari tofu

1 scallion, finely minced (include the green part)

3 tablespoons grated carrot

¼ cup finely minced celery

¼ cup finely minced red bell pepper

2 tablespoons toasted sunflower seeds

2 tablespoons mayonnaise

¼ teaspoon salt (or to taste)

Freshly ground black pepper

• This keeps for up to 5 days in a tightly covered container in the refrigerator.

YIELD: 2 SERVINGS

Protein: 8 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 6 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 2 g / Calories: 153

1. Cut the tofu into tiny dice and transfer to a medium-size bowl.
2. Add the remaining ingredients and mix gently.
3. Cover tightly and chill until cold.

Nachos Lunch

One of the things people on weight-loss programs most often complain about missing is the sensation of biting into something crunchy. We’ve solved that by including this great little lunch option in the 21-Day Diet. It will make you feel like you’re getting away with something—and, in fact, you are. Enjoy!

15 tortilla chips, as flat as possible

½ cup canned fat-free vegetarian refried beans

Tomato-based salsa

1 ounce low-fat Cheddar or Jack cheese, grated

• A toaster oven works best for this, but you can also use a broiler.

YIELD: 1 SERVING

Protein: 17 g / Saturated Fat: 1 g /
Polyunsaturated Fat : < 1 g /
Monounsaturated Fat: 1 g /
Dietary Fiber: 9 g / Calories: 293

1. Preheat a toaster oven or conventional oven to 350°F. Line the toaster oven’s baking tray (or a small baking sheet, if using the oven) with foil.
2. Place the tortilla chips on the tray in an even layer, not overlapping.
3. Use a teaspoon and your finger, if necessary, to dab small amounts of refried beans here and there onto the chips. You don’t have to get them all.
4. Generously spoon as much salsa as you like on top of the beans.
5. Sprinkle the cheese over everything.
6. Place the tray in the oven until the cheese is melted and bubbling. This will take about 5 minutes. Keep your eye on it, so you’ll be sure to take it out when it’s done to your liking. Serve hot.

Portobello Pizzas

Portobello mushroom caps are ideal containers for vegetables and cheese. These fit perfectly onto toasted English muffins, and can thus be portable.

4 medium-size (4-inch) portobello mushrooms, caps intact

Up to 1 tablespoon extra-virgin olive oil

1 medium tomato

Half a medium yellow or green bell pepper

1 handful fresh spinach leaves, clean and dry

Dried thyme

Freshly ground black pepper

½ cup part-skim, low-moisture mozzarella cheese, shredded (about 4 ounces)

Red pepper flakes (optional)

• The fully cooked pizzas reheat beautifully! Store in a tightly covered container in the refrigerator, and bring to room temperature before reheating in a 300°F oven or a microwave.

YIELD: 2 SERVINGS (2 SMALL PIZZAS APIECE)

Protein: 10 g / Saturated Fat: 3 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 4 g /
Dietary Fiber: 2 g / Calories: 134

1. Remove the mushroom stems, and wipe the caps clean with a damp paper towel. Place a large, heavy skillet over medium heat for about 2 minutes. Add a little olive oil, wait about 30 seconds, then swirl to coat the pan. Place the mushrooms cap-side-down in the hot oil, and let them cook undisturbed for about 10 minutes. Turn them over and cook on the other side for 10 minutes, then flip them over one more time, to cook for about 5 to 10 more minutes on their cap side once again.
2. Meanwhile, core the tomato and gently squeeze out the seeds through the opening. Cut the tomato and bell pepper into very thin slices.
3. Shortly before serving, heat the broiler. While it is heating, place the mushrooms cap-side-down in an ovenproof glass or ceramic baking dish. Top each mushroom with a few spinach leaves; some slices of tomato and bell pepper; and pinches of dried thyme, salt, and pepper. Take your time covering the top with grated cheese, tucking it into every crevice and cavity, trying to cover everything (including the edges of the mushroom, so they won’t burn under the broiler).
4. Broil until the cheese melts and is turning golden. Watch carefully, as this will take only 5 minutes or less. Serve hot, warm, or at room temperature, sprinkled with red pepper flakes if desired.

Avocado Waldorf

Easy and refreshing, this lunch salad looks its loveliest when made with a combination of green and red apples. Be sure the fruit is very crisp and fresh. Make this within an hour of eating, as it doesn’t keep well.

3 medium apples (about 1 pound)

1 large stalk celery, minced

1 tablespoon raisins or dried cranberries

1 recipe Avocado-Yogurt Dressing (here)

¼ cup chopped, toasted walnuts

YIELD: 2 SERVINGS

Protein: 5 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 6 g /
Monounsaturated Fat: 2 g /
Dietary Fiber: 9 g / Calories: 245

1. Cut the apples into bite-size chunks and transfer to a medium-size bowl.
2. Add the celery and raisins or cranberries, and toss.
3. Add the dressing and stir gently until everything is nicely coated.
4. Serve topped with the walnuts.

Mediterranean-Style French Lentil Salad

Sweet and savory combine harmoniously in this colorful, fruity marinated salad. Streamline the preparation time by getting everything else ready while the lentils are cooking. The whole salad can be made up to two days ahead of time, but postpone adding the bell pepper and fresh herbs until shortly before serving.

1 cup dry French lentils

2 tablespoons extra-virgin olive oil

¼ teaspoon salt (or to taste)

1 orange, peeled and sectioned

½ teaspoon minced or crushed garlic

1½ tablespoons fresh lime juice

1½ tablespoons balsamic vinegar or cider vinegar

2 tablespoons very finely minced red onion

½ teaspoon each grated orange and lime zest (optional)

1 tablespoon dried currants

½ small carrot, shredded or finely minced

¼ cup minced bell pepper (a combination of red and yellow, if possible)

1 to 2 tablespoons minced fresh herbs, such as parsley, chives, and/or mint

• French lentils are a small, round variety. They stay intact and slightly chewy after being cooked, and are thus a good choice for a salad. They need at least 4 hours to marinate after they are cooked, so plan ahead.

• If you are using the optional citrus zest(s), grate the fruit before sectioning it (orange), or juicing it (lime).

YIELD: 4 SERVINGS

Protein: 12 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 5 g /
Dietary Fiber: 9 g / Calories: 245

1. Place the lentils in a pot and fill with enough water to cover them by 2 inches. Bring to a boil, then lower the heat to a simmer. Partially cover, and cook until the lentils are tender. (Check the water level and add more if necessary.) Cooking time should be around 20 to 30 minutes. Drain the lentils when they are done, and gently rinse in cold water. Drain again and place in a medium-large bowl.
2. Add the remaining ingredients except the bell pepper and fresh herbs, cover tightly, and chill at least 4 hours.
3. Add the bell pepper and herbs within an hour of serving. Serve cold or at room temperature.

Black Beans with Exotic Fruit

You can use canned lychees or pineapple (packed in juice) for this sparkling dish. You can also use fresh or frozen/defrosted mango. Don’t worry if the fruit turns mushy and saucelike—that’s actually preferable.

One 15-ounce can black beans, rinsed and drained (or 1¾ cups cooked black beans)

½ teaspoon minced or crushed garlic

2 tablespoons extra-virgin olive oil

½ teaspoon ground cumin

2 tablespoons very finely minced red onion

2 tablespoons fresh lemon juice or lime juice

cup finely chopped mango, lychee, or pineapple

¼ cup finely minced red bell pepper

¼ teaspoon salt (or to taste) Cayenne

• This keeps for about 5 days in a tightly covered container in the refrigerator.

• It tastes good freshly made, but is even better as it sits around (best on the second or third day), as this waiting period allows the beans to absorb the other flavors.

YIELD: 3 SERVINGS

Protein: 9 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 7 g /
Dietary Fiber: 9 g / Calories: 231

1. Combine the beans and garlic in a medium-size bowl.
2. Place the olive oil, cumin, and onion in a small bowl and microwave for about 20 seconds on high, then add this mixture to the beans and mix well.
3. Stir in the fruit juice, fruit, and bell pepper.
4. Add salt and cayenne to taste. Cover tightly and refrigerate until serving.

Quick Marinated White Beans

You can throw this together in minutes flat. It keeps well for about 5 days (stored in a tightly covered container in the refrigerator), and although the flavor does improve as it marinates, it tastes very good right out of the gate.

One 15-ounce can white navy beans or pea beans, rinsed and drained (or 1¾ cups cooked white beans)

2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar (or more)

¼ teaspoon salt (or to taste)

½ teaspoon minced or crushed garlic

½ teaspoon dried basil (or 1 tablespoon minced fresh basil, if available)

¼ teaspoon dried oregano

Freshly ground black pepper

Optional additions:

2 tablespoons minced fresh parsley

2 tablespoons finely minced carrot

2 tablespoons finely minced celery

YIELD: 3 SERVINGS

Protein: 9 g / Saturated Fat: 1 g /
Polyunsaturated Fat: 1 g /
Monounsaturated Fat: 7 g /
Dietary Fiber: 11 g / Calories: 232

1. Combine everything in a medium-size bowl.
2. Taste to see if it needs more salt or vinegar.
3. Cover tightly and refrigerate until serving time.

Pickled Red Onions

Red onions have a secret talent: They turn a beautiful, bright shade of purplish-pink when doused with hot water and then marinated, and in this pickled state, they stay crunchy and delicious seemingly forever.

3 medium-size red onions (about 1 pound)

4 cups boiling water

Marinade:

½ cup cider vinegar

½ cup water

3 tablespoons sugar or light-colored honey

½ teaspoon salt

Freshly ground black pepper (a few grinds)

• Serve Pickled Red Onions in every imaginable context: next to or over hot or cold bean and grain dishes, with (or in) salads or sandwiches, on toast or crackers, with hors d’oeuvres—you name it.

• These keep for months in a tightly covered container in the refrigerator.

YIELD: ABOUT 3½ CUPS

Protein: < 1 g / Saturated Fat: 0 g /
Polyunsaturated Fat: 0 g /
Monounsaturated Fat: 0 g /
Dietary Fiber: < 1 g / Calories: 19

1. Peel the onions and slice them as thin as you possibly can with a very sharp knife. Transfer them to a medium-size bowl.
2. Pour the boiling water into the bowl, and let the onions soak for 5 minutes. Drain thoroughly in a colander.
3. While the onions sit in the colander, combine the marinade ingredients in the same bowl, and mix well. Stir in the onions, and let them sit in the marinade for about 10 minutes.
4. Transfer the onions with all the liquid to a jar with a tight-fitting lid, and chill until very cold.

Marinated Cucumbers

The clean, cool taste of this very pure dish provides a good contrast to hot entrées with more complex flavors. You have the option of making this plain, or of spicing it up, Thai-style, with hot chilis and fresh cilantro.

½ cup cider vinegar

2 teaspoons sugar

¼ teaspoon salt (or to taste)

2 medium-size cucumbers (about 8 inches long)

½ cup very finely minced red onion

Optional additions:

1 small red or green serrano chili, seeded and cut into very thin, small strips

2 to 3 tablespoons minced fresh cilantro

• If you decide to add the chilis, be very careful handling them, as the heat can permeate everything they touch (including your hands, and therefore, possibly, your eyes). So wash your hands and the cutting surface when you are finished preparing it.

• Marinated Cucumbers keep for several weeks in a tightly covered container in the refrigerator, and they improve with age.

YIELD: 6¼-CUP SERVINGS

Protein: 1 g / Saturated Fat: 0 g /
Polyunsaturated Fat: 0 g /
Monounsaturated Fat: 0 g /
Dietary Fiber: 1 g / Calories: 28

1. Combine the vinegar, sugar, and salt in a medium-size bowl.
2. Peel and seed the cucumbers. (It’s easiest to halve them lengthwise and scrape out the seeds with a spoon.) Cut them into quarters lengthwise, then into very thin slices.
3. Add the cucumbers, onion, and chilis and cilantro, if using, to the vinegar mixture and stir to combine.
4. Transfer to a jar with a lid, cover tightly, and marinate in the refrigerator for at least 4 hours and up to several weeks.

Taboo-less Tabouleh

Here’s a greened-up version of the classic bulgur wheat salad, making it more herb- and vegetable-centric. The best tool for making this dish is a food processor that has a small bowl (or a mini food processor), so you can mince the parsley, mint, and scallions into a fine, feathery state with the push of a button.

½ cup dry bulgur

½ cup boiling water

2 scallions, tips trimmed

½ cup (packed measure) fresh parsley

10 medium-size fresh mint leaves

½ teaspoon minced or crushed garlic

¼ teaspoon salt (or to taste)

2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice

1 small cucumber, seeded and finely minced (peeling optional)

Half a small bell pepper (a yellow or orange one, if possible), finely minced

Freshly ground black pepper

1 medium-size ripe tomato, cut into tiny dice

• Tabouleh will keep for up to a week if stored in a tightly covered container in the refrigerator. It tastes best after it has had a chance to sit for at least an hour, so the flavors can develop.

YIELD: 2 MAIN-DISH SERVINGS

Protein: 8 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 2 g /
Monounsaturated Fat: 10 g /
Dietary Fiber: 13 g / Calories: 347

1. Combine the bulgur and boiling water in a medium-size bowl, and cover the bowl with a plate. Let stand for 20 minutes.
2. Cut the scallions into large pieces (including the green parts) and place in the small bowl of a food processor (or in a mini food processor) with the parsley and mint, and chop until tiny. (Or, if you don’t have a food processor, use a sharp knife to do this job.)
3. Add the garlic, salt, half the olive oil, and half the lemon juice to the bulgur and stir well.
4. Stir in the minced herbs and all the other ingredients, including the remaining olive oil and lemon juice. Cover tightly and refrigerate until serving time.