Bobby's Vegetable Meatloaf With Balsamic Glaze

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 small zucchini, finely diced
• 1 red bell pepper, finely diced
• 1 yellow bell pepper, finely diced
• 5 cloves garlic, smashed to a paste with coarse salt
• 1/2 teaspoon red pepper flakes
• Kosher salt and freshly ground pepper
• 1 large egg, lightly beaten
• 1 tablespoon finely chopped fresh thyme
• 1/4 cup chopped fresh parsley
• 1 1/2 pounds ground turkey (90 percent lean)
• 1 cup panko (coarse Japanese breadcrumbs)
• 1/2 cup freshly grated Romano or Parmesan cheese
• 3/4 cup ketchup
• 1/4 cup plus 2 tablespoons balsamic vinegar

Directions

Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.

Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g

Chicken Salad

Ingredients

• 2 (8-ounce) boneless, skinless chicken breast halves
• 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
• 2 teaspoons olive oil
• 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
• 4 celery stalks, thinly sliced
• 2 carrots, coarsely grated
• 2 scallions, green part only, sliced
• 1/2 cup Blue Cheese Dressing, recipe follows

Directions

Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.

In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
SERVES 4
Calories: 254
Total Fat: 10 grams
Saturated Fat: 3 grams
Protein: 31 grams
Total carbohydrates: 10 grams
Sugar: 5 grams
Fiber: 4 grams
Cholesterol: 74 milligrams
Sodium: 471 milligrams

Blue Cheese Dressing:

• 2 tablespoons mayonnaise
• 1/4 cup lowfat buttermilk
• 1/4 cup plain fat-free yogurt
• 1 tablespoon white vinegar
• 1/2 teaspoon sugar
• 1/3 cup crumbled blue cheese
• Salt and freshly ground pepper

Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.

Yield: 3/4 cup

Crispy Crab Cakes

Ingredients

• 1 tablespoon plus 2 teaspoons extra-virgin olive oil
• 2 scallions, thinly sliced
• 1/2 cup finely chopped red bell pepper
• 1 cup panko (Japanese breadcrumbs)
• 1 large egg, lightly beaten
• 2 tablespoons nonfat milk
• 1 teaspoon Worcestershire sauce
• 2 teaspoons dijon mustard
• 1 tablespoon fresh lemon juice, plus lemon wedges for serving
• 1/2 teaspoon Old Bay Seasoning
• Dash of hot sauce
• 1 pound lump crab or crab claw meat, picked over
• Kosher salt and freshly ground pepper
• Olive-oil cooking spray

Directions

Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the scallions and bell pepper and cook until they begin to soften, about 2 minutes. Cool slightly.

Mix 1/2 cup panko, the egg and milk in a small bowl. In a medium bowl, whisk the Worcestershire sauce, mustard, lemon juice, Old Bay and hot sauce; fold in the crabmeat, panko mixture, scallionbell pepper mixture, 1/4 teaspoon salt and a pinch of pepper. Shape into 8 patties and refrigerate 30 minutes.
Coat the crab cakes with the remaining 1/2 cup panko. Heat the remaining 1 tablespoon olive oil in the skillet over medium-high heat. Mist the crab cakes with cooking spray and cook, sprayed-side down, 3 to 4 minutes. Spray the tops, flip and cook 3 to 4 more minutes. Serve with lemon wedges.
Per serving (2 crab cakes): Calories 220; Fat 9 g (Saturated 2 g); Cholesterol 155 mg; Sodium 630 mg; Carbohydrate 8 g; Fiber 1 g; Protein 26 g

Curried Chicken and Rice Soup

 

Ingredients

• 1 bone-in chicken breast (about 1 1/2 pounds), halved
• 2 medium carrots, sliced diagonally into 2-inch pieces
• 1 bay leaf
• Kosher salt
• 6 cups low-sodium chicken broth
• 2 tablespoons unsalted butter
• 1 large onion, very thinly sliced
• 1 teaspoon sugar
• 1 1/2 teaspoons Madras curry powder
• 1/3 cup jasmine rice
• 3 tablespoons finely chopped fresh mint
• 3 tablespoons chopped fresh dill
• 1 lemon, cut into wedges

Directions

Combine the chicken, carrots, bay leaf and a pinch of salt in a medium saucepan. Add 3 cups broth and bring to a boil; immediately reduce the heat to low, cover and cook until the chicken is just firm, about 20 minutes.

Meanwhile, heat the butter in another saucepan over medium-low heat. Add the onion, sugar and 1 teaspoon salt; cook until the onion is soft, 5 minutes. Add the curry powder and cook for 1 minute. Add the rice and the remaining 3 cups broth. Increase the heat to medium, cover and simmer until the rice falls apart, 15 to 20 minutes.
Remove the chicken from its broth; discard the skin and shred the meat into pieces. Return the shredded chicken to the same broth.
Puree the rice mixture with an immersion blender until smooth (or use a regular blender, then return to the pan). Pour in the shredded chicken and broth, stirring gently to combine; bring to a simmer. Toss in the chopped herbs and serve the soup with lemon wedges.
Per serving: Calories 390; Fat 11 g (Sat. 5 g; Mono. 1.6 g; Poly. 1.3 g); Cholesterol 130 mg; Sodium 740 mg; Carbohydrate 18 g; Fiber 2 g; Protein 55 g

Spaghetti and Meatballs

Notes

Where we saved fat: stretched out the decadence of the beef by adding a Portobello mushroom and using an egg white; we added fiber by using whole-wheat spaghetti.

Ingredients

• 1 slice whole-wheat sandwich bread, ground into coarse crumbs
• 8 ounces ground sirloin
• 1 medium onion, chopped
• 1 portobello mushroom, stem removed and chopped
• 4 garlic cloves, chopped
• 1/4 cup fresh parsley leaves
• 1 large egg white
• Kosher salt and freshly ground black pepper
• Freshly grated nutmeg
• 2 tablespoons olive oil
• 1 (28-ounce) can whole peeled tomatoes in juice, crushed by hand
• 1/2 cup low-sodium beef broth
• 1 small bunch fresh basil
• 3 sprigs fresh thyme
• 8 ounces whole-wheat spaghetti
• Parmesan, for serving, optional

Pulse the sandwich bread in a food processor to form coarse crumbs. Add the beef, 1/4 cup onion, mushroom, 1 tablespoon garlic, parsley, and egg white; season with salt, pepper and nutmeg; pulse again to finely chop and combine. Portion into about 20 meatballs (about 1-inch in diameter) and place on a plate.

In a medium saucepan, heat the oil over medium heat; add the remaining garlic and onion. Cook, stirring occasionally, until tender, about 10 to 12 minutes. Stir in the tomatoes and broth. Tie sprigs of basil and thyme together with kitchen twine; add to the tomatoes. Bring to a simmer and cook, stirring occasionally, 20 minutes. Add the meatballs and continue to simmer, without stirring, until the meatballs are partially cooked, about 10 minutes. Turn the meatballs; cook 10 minutes more or until fully cooked.
Meanwhile, cook the pasta according to package directions in boiling salted water; serve the meatballs and sauce over the spaghetti.
Nutritional analysis per serving (analysis without optional Parmesan)
Calories 413; Total Fat 11g (Sat Fat 2.2g, Mono Fat 6.2g, Poly Fat 1.4g) ; Protein 24g; Carb 59g; Fiber 10g; Cholesterol 30mg; Sodium 639mg

Crispy Baked "Fried" Chicken

Ingredients

• 8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
• 1/2 cup all-purpose flour
• Kosher salt and freshly ground pepper
• 4 cups cornflakes
• 2/3 cup buttermilk
• 2 tablespoons dijon mustard
• 1/4 teaspoon cayenne pepper
• 1 1/2 teaspoons paprika
• 3/4 teaspoon ground sage

Directions

Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.
Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.
In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.
Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.
Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Low-Fat Clam Chowder

 

Ingredients

• 4 pounds cherrystone clams, scrubbed
• 2 large red-skinned potatoes, peeled and cut into 1/2-inch cubes
• 1 slice lean center-cut bacon, chopped
• 1 medium onion, diced
• 1 stalk celery, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon fresh thyme
• 2 bay leaves
• 1 cup fat-free half-and-half
• Kosher salt and freshly ground pepper
• 4 teaspoons unsalted butter, sliced
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives
• 1/2 teaspoon paprika

Directions

Put the clams and 2 cups water in a pot. Cover, bring to a boil over medium-high heat and cook 5 minutes. Uncover and continue to cook until the clams open, 5 to 10 minutes (discard any that do not open); transfer the clams to a bowl. Pour the liquid into a large measuring cup. (You should have 3 cups liquid; add water if needed.) Wipe out the pot.

Pour the liquid back into the pot through a paper towel-lined sieve. Add the potatoes, cover and simmer until tender, about 15 minutes. Remove one-third of the potatoes. Continue to cook the remaining potatoes, covered, until soft, about 10 more minutes. Puree in batches in a blender until smooth. Return the soup to the pot.
Cook the bacon in a skillet over medium heat until crisp, about 5 minutes. Add the onion and celery and cook until soft, about 5 minutes. Add the garlic, thyme and bay leaves and cook, stirring, about 3 more minutes. Add the bacon mixture and reserved potatoes to the soup. Cover and cook over low heat, about 5 minutes.
Meanwhile, remove the clams from their shells and roughly chop. Stir the clam meat and half-and-half into the soup; remove from the heat, cover and set aside, 20 to 30 minutes.
Discard the bay leaves. Season the soup with salt and pepper and reheat. Serve topped with a slice of butter, parsley, chives and paprika.
Per serving: Calories 353; Fat 9 g (Saturated 4 g); Cholesterol 76 mg; Sodium 251 mg; Carbohydrate 36 g; Fiber 4 g; Protein 29 g

Chicken-Zucc

 

Ingredients

• Kosher salt
• 3 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 4 4-ounce thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 ounces fettuccine (preferably whole wheat)
• 1 tablespoon all-purpose flour
• 1 cup cold low-fat milk (1%)
• 1/2 cup evaporated nonfat milk
• 3/4 cup freshly grated parmesan cheese
• 1/4 cup chopped fresh parsley

Directions

Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.
Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
Per serving: Calories 680; Fat 18 g (Saturated 5 g); Cholesterol 85 mg; Sodium 820 mg; Carbohydrate 79 g; Fiber 3 g; Protein 49 g

Chicken Divan

 

Notes

We've updated this classic dish while still keeping all the elements that people love: crisp broccoli, juicy chicken, and a tasty Parmesan sauce. By stuffing the chicken breasts we were able to cut down on the overall cheese in the dish while still maximizing flavor. A mixture of low-fat evaporated milk, broth and sherry with a touch of cornstarch makes a creamy sauce that tastes as rich as the full fat version.

Ingredients

• Cooking spray 
• 2 cups (4 ounces) fresh broccoli florets
• 1/2 cup (2 ounces) grated Gruyere cheese
• 1 clove garlic, finely chopped
• 4 (6 to 8-ounce) boneless skinless chicken breast halves
• 2 teaspoons olive oil
• 2 teaspoons chopped fresh thyme
• Kosher salt and freshly ground black pepper
• 1 cup low-fat evaporated milk
• 1/2 cup low-sodium chicken broth
• 1/4 cup dry sherry
• 1 1/2 teaspoon cornstarch
•   2 tablespoons grated Parmesan cheese
• 1 teaspoon Dijon mustard

Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright gree  n and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.

Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.
Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.
Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.
Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.
Nutritional analysis per serving
Calories 347; Total Fat 11g (Sat Fat 5.1g, Mono Fat 3.9g, Poly Fat 1.1g) ; Protein 50g; Carb 10g; Fiber 1g; Cholesterol 126.5mg; Sodium 433.5mg

Lighter Shrimp Scampi

Ingredients

• 6 ounces multi-grain spaghetti
• 1/4 cup multi-grain croutons, crushed
• 1/4 cup chopped fresh flat-leaf parsley
• 1 1/2 tablespoons grated lemon zest
• 1 tablespoon olive oil
• 1 shallot, thinly sliced
• 1 garlic clove, minced
• 1/4 teaspoon crushed red pepper
• 3/4 pound large shrimp, shelled and deveined (about 16 large shrimp, 21 to 25 count)
• 1/4 teaspoon salt
• 1/4 cup low-sodium chicken broth
• 1/4 dry white wine
• 1 tablespoon lemon juice
• 6 black pitted and chopped olives such as kalamata (about 1 tablespoon)

Directions

Cook the spaghetti according to package directions. Drain; set aside.

Meanwhile, combine the croutons, 1/2 tablespoon of the parsley, and 1 tablespoon of the zest in a small bowl; set aside.
Heat the oil in a large nonstick skillet over medium heat. Add the shallot, garlic, and red pepper. Cook, stirring until the shallots are soft, about 1 minute. Add the shrimp and the salt, and cook, over medium-high heat, turning occasionally, until the shrimp are opaque, 1 to 2 minutes. Stir in the broth, wine, lemon juice, and olives. Bring to a boil and cook for 1 minute, then reduce the heat to medium. Stir in the spaghetti, the remaining 3 tablespoons parsley, and the remaining 1/2 tablespoon zest, tossing to coat well; remove from the heat.
Transfer to a large bowl. Sprinkle with the crouton mixture. Serve at once.

Nutritional analysis per serving:

Calories 330; Total Fat 8.5 g; (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 26 g; Carb 35 g; Fiber 4 g; Cholesterol 130 mg; Sodium 400 mg
Food Network Kitchens created this lightened-up recipe from a user submission. Click here to see the original recipe.

Roman Chicken

Ingredients

• 4 skinless chicken breast halves, with ribs
• 2 skinless chicken thighs, with bones
• 1/2 teaspoon salt, plus 1 teaspoon
• 1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
• 1/4 cup olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 3 ounces prosciutto, chopped
• 2 cloves garlic, chopped
• 1 (15-ounce) can diced tomatoes
• 1/2 cup white wine
• 1 tablespoon fresh thyme leaves
• 1 teaspoon fresh oregano leaves
• 1/2 cup chicken stock
• 2 tablespoons capers
• 1/4 cup chopped fresh flat-leaf parsley leaves

Directions

Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams

Ingredients

• 5 large  apples (about 2 pounds)
• 5 red plums (about 1 1/2 pounds)
• 1/4 cup apple juice
• 1/4 cup sugar
• 1 or 2 cinnamon sticks
• 4 tablespoons unsalted butter

Directions

Quarter the apples and plums, but leave their skins on; core the apples and remove the plum pits. Place the fruit in a 6-to-10-cup rice cooker. Add the apple juice, sugar, cinnamon sticks and butter. Cover and cook on the porridge cycle, or program for 50 minutes.

Discard the cinnamon sticks. Stir and mash the fruit with a potato masher to make a chunky sauce. Serve warm or at room temperature.

Baby Broccoli with Oyster Sauce

Directions

Steam 2 bunches baby broccoli until bright green and tender, 5 minutes. Drizzle with 1 teaspoon sesame oil. Whisk 2 tablespoons oyster sauce with a splash of water and lemon juice and serve with the broccoli for dipping.

Beef with Scallions

Ingredients

• 1 1/2 pounds beef tri-tip steak, trimmed of excess fat
• 1 tangerine
• 4 scallions, sliced, plus more for garnish
• 1/4 cup soy sauce
• 2 tablespoons toasted sesame oil
• 2 teaspoons sugar
• 2 tablespoons chopped peeled ginger
• 3 cloves garlic, minced
• Pinch of red pepper flakes
• 2 tablespoons orange preserves

Directions

Pierce the steak with a fork several times on each side. Remove a 2-inch strip of zest from the tangerine, halve the fruit and squeeze the juice into a resealable plastic bag. Add the zest, scallions, soy sauce, sesame oil, sugar, ginger, garlic, pepper flakes and 1/4 cup water to the bag and mix well. Add the meat, seal the bag and turn to coat. Refrigerate overnight.

Preheat the broiler with a broiler pan in place. Remove the steak from the bag and reserve the marinade. Pat the meat dry and place on the preheated broiler pan. Cook, without turning, until the meat is golden brown and a thermometer inserted in the thickest part registers 130 for medium-rare, about 10 minutes. Let rest 5 to 10 minutes before slicing; reserve the drippings.
Meanwhile, boil the marinade in a small pot over medium-high heat until slightly thickened. Stir in the orange preserves and the drippings from the meat. Slice the meat against the grain and top with scallions. Serve with the sauce.
Per serving: Calories 341; Fat 18 g (Saturated 5 g); Cholesterol 91 mg; Sodium 994 mg; Carbohydrate 10 g; Fiber 1 g; Protein 38 g

Chinese Dumpling Soup

Ingredients

• 8 cups low-sodium chicken or mushroom broth
• 1 2-inch piece fresh ginger, peeled and julienned or cut into match sticks
• 1 tablespoon soy sauce, preferably dark
• 1/4 cup Shaohsing rice cooking wine or pale dry sherry
• 1 tablespoon balsamic vinegar/or 2 tablespoons black vinegar
• 2 teaspoons dark sesame oil
• 1 teaspoon sugar
• Pinch of salt
• 2 carrots, thinly sliced on the bias- about 1 cup
• 24 frozen Chinese dumplings, pork, shrimp, or 1 pound package
• 3 scallions (white and green parts), thinly sliced
• 4 cups bag baby spinach
• chopped cilantro (optional)
• Asian chili paste (optional)

Directions

Put the broth, ginger, soy, wine, vinegar, sesame oil, sugar and salt in a soup pot and bring to a boil over high heat. Adjust the heat so the broth simmers and cooks to lightly flavor with ginger, about 10-15-minutes.

Add the carrots, and simmer until tender and cooked through, about 5 minutes. Just before serving, add the dumplings, cook for 3 minutes, stir in the scallions and spinach and cook until the greens wilt, about 1 minute. Divide among warm bowls and serve. Serve with chili sauce on the side if desired.
Optional- Cook the dumplings according to package directions for potstickers- Serve dumplings on the side of soup.

Baked Spring Rolls

Ingredients

For the Spring Rolls:

• 1 2-ounce piece deli ham, finely diced
• 4 teaspoons vegetable oil, plus more for brushing
• 1 tablespoon chopped peeled ginger
• 2 cloves garlic, chopped
• 4 scallions, chopped
• 1 1/2 cups finely shredded green cabbage
• 1 medium carrot, shredded
• 1 pound lump crabmeat, picked over
• 1/4 cup chopped fresh cilantro
• 1 teaspoon Asian chili-garlic paste
• 1 1/2 teaspoons toasted sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 14 square spring roll wrappers
• 1 large egg white

For the Sauce:

• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon mirin (sweet rice wine)
• 1 teaspoon chopped peeled ginger
• 1 scallion, finely chopped

Directions

Preheat the oven to 425 degrees. Make the spring rolls: Cook the ham in 2 teaspoons vegetable oil in a small nonstick skillet over medium heat until crisp, 2 to 4 minutes. Add the ginger, garlic and scallions; cook until fragrant, about 1 more minute.

Toss the cabbage and carrot with the hot ham mixture in a large bowl. Add the crab, cilantro, chili-garlic paste, 1 teaspoon sesame oil, the soy sauce and vinegar; toss.
Wrap the spring rolls (see right). Pierce each roll with a skewer in a few places to prevent bursting.
Place a rack in a baking dish and brush with vegetable oil. Mix the remaining 2 teaspoons vegetable oil and 1/2 teaspoon sesame oil; lightly brush on rolls. Place the rolls on the rack; bake until golden on top, about 15 minutes. Turn the rolls; bake until golden and crisp, 8 to 10 more minutes.
Meanwhile, mix all the sauce ingredients in a small bowl. Serve with the warm spring rolls.

Steak with Avocado Sauce and Tomato Salad

Ingredients

• 1 1/4 pounds beef eye round roast (in 1 piece)
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon Mexican-style chili powder
• Kosher salt
• 1 cup cherry or grape tomatoes, halved
• 7 to 8 canned hearts of palm, thickly sliced
• 2 tablespoons lime juice, plus lime wedges for garnish
• Freshly ground pepper
• 1 ripe Hass avocado
• 1/3 cup fresh cilantro
• 1 large clove garlic
• Flour tortillas, warmed, for serving (optional)

Directions

Slice the roast crosswise into 3 even steaks. Heat a cast-iron skillet over medium-high heat. Brush the steaks all over with 1 tablespoon olive oil, season with the chili powder and add salt to taste. Cook until a thermometer inserted into the side registers 125 degrees for medium-rare, 4 to 5 minutes per side. Let rest for 5 minutes.

Meanwhile, toss the tomatoes and hearts of palm in a bowl with the remaining 1 tablespoon olive oil, 1 tablespoon lime juice, and salt and pepper to taste.
Halve and pit the avocado; scoop the flesh into a blender or food processor. Add the cilantro, garlic, the remaining 1 tablespoon lime juice and 1/2 cup water; puree. Season with salt.
Thinly slice the steaks. Serve with the avocado sauce, tomato salad and tortillas for wrapping, if desired. Garnish with lime wedges.
Per serving: Calories 325; Fat 17 g (Sat. 3.3 g; Mono. 10.2 g; Poly. 1.8 g); Cholesterol 58 mg; Sodium 337 mg; Carbohydrate 9 g; Fiber 5 g; Protein 35 g

Ingredients

• 2 tablespoons vegetable oil
• 1 medium onion, chopped
• 2 cloves garlic, sliced
• 1 chipotle in adobo sauce, minced
• 1 tablespoon chili powder
• 2 teaspoons kosher salt
• 6 cups chicken broth, low-sodium canned
• 1 cup corn kernels, fresh or frozen and thawed
• 1 ripe tomato, chopped
• 1 cup shredded cooked chicken
• 1/2 cup cilantro leaves
• 1/4 cup freshly squeezed lime juice (about 2 limes)
• About a dozen corn tortilla chips, broken a bit
• Lime wedges, optional

Directions

Heat the oil in a medium saucepan over medium heat. Add the onion, garlic, chipotle, chili powder, and salt and cook until the onion softens, about 5 minutes. Add the chicken broth, bring to a boil, reduce the heat slightly, and simmer, uncovered, for 10 minutes. Add the corn and cook for 5 minutes more.

Pull the saucepan from the heat and stir in the tomato, chicken, cilantro, and lime juice. Divide the tortilla chips among 4 warmed bowls, ladle the soup on top, and serve with lime wedges, if desired.
Know-How Get every last drop of juice from those little limes. Before halving, microwave them for a few seconds and roll them under the palm of your hand to release the juice from the pulp.
Add a swirl of chile and homey tortillas to comforting chicken soup and you have a bold hug of a meal.

Spinach Ricotta Tacos

 

Ingredients

• 8 ounces ricotta (preferably fresh), at room temperature
• 2 tablespoons chopped fresh cilantro
• 3 cloves garlic, chopped
• Kosher salt
• 1 tablespoon vegetable oil
• 1 white onion, sliced into 1/2-inch-thick rings
• 2 (4-ounce) cans sliced green chile peppers, drained
• 2 bunches fresh spinach (about 1 pound), stemmed
• 1/2 teaspoon ground cumin
• 8 to 12 corn tortillas
• Salsa verde, for serving

Directions

Combine the ricotta, cilantro and 1 clove garlic in a medium bowl and season with salt.

Heat the vegetable oil in a large skillet over high heat. Add the onion and cook without stirring until lightly browned, 1 to 2 minutes. Stir and continue cooking until the onion begins to soften, about 2 minutes. Add the chiles, spinach (in batches) and cumin and cook, stirring, until the spinach begins to wilt. Add the remaining 2 cloves garlic and cook until the spinach is completely wilted, about 3 more minutes. Season with salt; transfer to a bowl and keep warm.
Warm the tortillas in a dry skillet or wrap in a damp towel and microwave 1 to 2 minutes. Divide the spinach mixture among the tortillas, top with the ricotta mixture and a spoonful of salsa verde and fold. Serve with more salsa.
Per serving: Calories 315; Fat 12 g (Saturated 5 g); Cholesterol 29 mg; Sodium 381 mg; Carbohydrate 43 g; Fiber 9 g; Protein 12 g

Margarita Chicken Skewers

Ingredients

• 1 1/2 pounds skinless, boneless chicken breasts, cut into 12 strips
• 1 10-ounce can frozen margarita mix, thawed
• 2/3 cup tequila
• 1/2 cup chopped fresh cilantro
• 2 tablespoons chicken seasoning
• Vegetable oil, for the grill
• Baby arugula and lime halves, for serving

Directions

Place the chicken, margarita mix, tequila, cilantro and chicken seasoning in a large resealable plastic bag; squeeze out the air and seal. Massage the bag to combine the ingredients. Refrigerate for 30 minutes to 1 hour. Meanwhile, soak 12 wooden skewers in water.

Preheat a grill to medium. Remove the chicken from the marinade; thread each piece onto a skewer. Oil the grill grate; grill the chicken skewers for 1 to 2 minutes per side, or until the meat is cooked through. Serve on a platter with arugula and lime.

Shrimp Tacos with Avocado Salsa Verde

Ingredients

Avocado Salsa:

• 1 small onion, quartered
• 1 jalapeno, quartered, seeds optional
• 1 garlic clove, smashed
• 4 medium tomatillos, (about 8 ounces) husked, rinsed, and coarsely chopped
• 1/2 Hass avocado, peeled, seeded, and cut into chunks
• 1 1/4 teaspoons kosher salt
• 1/4 cup loosely packed fresh cilantro leaves, coarsely chopped

Shrimp:

• 1 tablespoon olive oil
• 1 teaspoon chipotle or blended chili powder
• 1 teaspoon kosher salt
• 1 pound medium shrimp (about 20), peeled and deveined
• 8 corn tortillas
• 8 sprigs cilantro for garnish
• 2 limes, cut into wedges

Directions

Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro.

Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side.
Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro. Serve 2 tacos per person, with a lime wedge on the side.

Chicken and Crepes roll

Ingredients

• 3 tablespoons unsalted butter, plus more for the dish
• 2 1/2 cups shredded rotisserie chicken
• 1 1/2 cups ricotta cheese
• 3/4 cup grated parmesan cheese, plus more for serving
• 1/4 cup chopped fresh herbs (such as parsley, dill, chives or mint)
• Kosher salt and freshly ground pepper
• 8 store-bought crepes (about 9 inches each)
• 1 shallot, sliced
• 1/2 pound asparagus, trimmed and cut into pieces
• 3/4 cup low-sodium chicken broth
• 1 teaspoon finely grated lemon zest

Directions

Preheat the oven to 425 degrees F. Butter a large baking dish. Combine the chicken, ricotta, 1/2 cup parmesan, 3 tablespoons herbs, 3/4 teaspoon salt and 1/2 teaspoon pepper in a medium bowl. Spoon about 1/4 cup filling across the lower half of each crepe; roll up to enclose the filling. Place the crepes, seam-side down, in the baking dish. Cover with foil and bake until the filling is hot, about 15 minutes.

Meanwhile, melt 3 tablespoons butter in a skillet over medium-high heat. Add the shallot and cook until it softens, about 1 minute. Add the asparagus and cook until just tender, about 3 minutes. Add the chicken broth, lemon zest and the remaining 1 tablespoon herbs and simmer until the sauce is slightly thickened, about 2 minutes. Stir in the remaining 1/4 cup parmesan and season with salt and pepper.

Divide the crepes among plates, top with the asparagus and sauce, and sprinkle with parmesan.

Per serving: Calories 405; Fat 24 g (Saturated 14 g); Cholesterol 115 mg; Sodium 984 mg; Carbohydrate 19 g; Fiber 1 g; Protein 26 g

Photograph by Antonis Achilleos

Kitchen Tip:

• Look for premade crepes in the produce or bakery section of your grocery store.

Healthy Dinners in 40 Minutes or Less

noodles

Ingredients

• 1 8-ounce package udon noodles
• 4 tablespoons roasted peanut oil, or 3 tablespoons sesame oil mixed with 1 tablespoon vegetable oil
• 1 12-ounce package firm tofu, cut into 12 pieces
• Kosher salt and freshly ground pepper
• 1 11-ounce package Asian cooking greens or baby spinach
• 1 bunch scallions, thinly sliced diagonally
• Large pinch of red pepper flakes
• 3 tablespoons soy sauce
• Pinch of sugar

Directions

Cook the udon noodles as the label directs. (Don't overcook or they will get mushy.) Drain, reserving about 1/3 cup of the cooking water.

Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Pat the tofu dry and season all over with salt and pepper. Add the tofu to the skillet and sear until golden brown, about 2 minutes per side. Set aside and keep warm.

Add 1 tablespoon oil and the greens to the skillet. Cook, tossing, until just wilted. Add the scallions, red pepper flakes, the remaining 1 tablespoon oil, the soy sauce and sugar. Add the reserved cooking water; heat to create a broth. Divide the noodles and greens among 4 bowls and top with the tofu.

Serve: 4

Calories: 430

Total Fat: 19 grams

Saturated Fat: 3 grams

Protein: 18 grams

Total carbohydrates: 51 grams

Sugar: 2 grams

Fiber: 8 grams

Cholesterol: 0 milligrams

Sodium: 990 milligrams

Ingredients

• 1 cup basmati rice, rinsed
• Kosher salt
• 1/2 cup frozen peas
• 3/4 cup plain yogurt
• 1 small clove garlic, chopped
• 1 1-inch piece ginger, peeled and chopped
• 1 tablespoon fresh lime juice, plus lime wedges for serving
• 1/4 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 4 6-ounce tilapia fillets
• 2 tablespoons unsalted butter, melted
• 1 tablespoon chopped fresh cilantro or mint

Directions

Bring the rice, 1 1/3 cups water and 1/4 teaspoon salt to a simmer in a saucepan over medium-high heat. Reduce the heat to low, cover and cook 15 minutes. Remove from the heat and add the peas; cover and set aside.

Puree 1/2 cup yogurt, the garlic, ginger, lime juice, cumin, cayenne and 3/4 teaspoon salt in a food processor. Transfer all but 3 tablespoons of the mixture to a large bowl. Pierce the fish a few times with a fork and season with salt; add to the bowl and toss. Marinate 15 minutes.

Preheat the broiler. Place the fish on a broiler pan; top with the marinade and butter. Broil until opaque, 6 to 8 minutes. Mix the remaining 1/4 cup yogurt, the cilantro, and salt to taste with the yogurt mixture. Serve the fish and rice with the yogurt sauce and lime wedges.

Serves: 4

Calories: 423

Total Fat: 10 grams

Saturated Fat: 5 grams

Protein: 39 grams

Total carbohydrates: 44 grams

Sugar: 3 grams

Fiber: 2 grams

Cholesterol: 106 milligrams

Sodium: 614 milligrams

Ingredients

• 4 boneless, skinless chicken breasts (1 3/4 to 2 pounds)
• Kosher salt
• 1 2-inch piece ginger, peeled
• 1 large shallot
• 4 tablespoons peanut oil
• 1 tablespoon toasted sesame oil
• 1/2 teaspoon sugar
• 1 English cucumber, halved lengthwise, seeded and thinly sliced
• 1 bunch radishes, thinly sliced, or 1 small daikon radish, peeled and cut into matchsticks
• 1 teaspoon Asian chili sauce (such as sambal oelek)
• 1 bunch watercress, trimmed
• Juice of 1 lime

Directions

Put the chicken in a medium pot with just enough water to cover; add 1 tablespoon salt. Bring to a gentle simmer over medium heat and cook until the chicken is firm to the touch, about 15 minutes. Meanwhile, prepare a bowl of salted ice water. Drain the chicken and plunge into the ice water for about 30 seconds to stop the cooking. Drain again.

Grate the ginger and shallot into a small bowl. Stir in 3 tablespoons peanut oil, the sesame oil and 1/4 teaspoon each sugar and salt.

Toss the cucumber and radishes with the chili sauce, 3/4 teaspoon salt, the remaining 1 tablespoon peanut oil and the remaining 1/4 teaspoon sugar in a large bowl. Add the watercress and toss.

Divide the salad among plates. Slice the chicken and add to the plates, then top with the ginger mixture. Drizzle with the lime juice.

Per serving: Calories 432; Fat 23 g (Saturated 4 g); Cholesterol 118 mg; Sodium 614 mg; Carbohydrate 9 g; Fiber 2 g; Protein 47 g

 

Ingredients

• 2 bunches Swiss chard (about 2 pounds)
• 1 teaspoon caraway seeds
• 1 teaspoon cumin seeds
• 3 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 medium onion, finely chopped
• 2 tablespoons tomato paste
• 1 tablespoon harissa or other hot sauce
• 4 cloves garlic, finely chopped
• 6 cups low-sodium chicken broth
• 1 lemon, halved
• Kosher salt
• 1/4 cup plain Greek yogurt
• 4 hard-boiled eggs, peeled and quartered
• 2 cups pita chips, coarsely crushed

Directions

Cut the chard stems into 1/2-inch pieces and the leaves into 1-inch pieces; keep separate. Toast the caraway and cumin seeds in a skillet over medium heat, 1 to 2 minutes. Cool, then grind in a spice grinder or transfer to a resealable plastic bag and crush with a heavy skillet.

Heat the olive oil in a large pot over medium heat. Add the chard stems and onion and cook until softened, 5 to 6 minutes. Clear a space in the pan, then add the tomato paste, harissa, garlic and ground spices. Cook 2 minutes, then stir into the vegetables. Add the chard leaves, chicken broth and 1 cup water, bring to a rapid simmer and cook until the chard is tender, about 10 minutes. Squeeze in the juice from 1/2 lemon and season with salt.

Mix the yogurt, the juice from the remaining 1/2 lemon and a pinch of salt. Divide the soup among bowls. Add the eggs, pita chips and a dollop of the yogurt mixture; drizzle with olive oil.

Per serving: Calories 315; Fat 19 g (Saturated 4 g); Cholesterol 255 mg; Sodium 866 mg; Carbohydrate 18 g; Fiber 5 g; Protein 20 g

Photograph by Antonis Achilleos

Kitchen Tip:

Toast and grind whole spices yourself. They'll be much more flavorful than pregroun