Vegetables, Rolls,

Ingredients

• 4 teaspoons olive oil
• 1 small onion, diced
• 2 cloves of garlic, minced
• 1/2 teaspoon ground cumin
• 1 15-ounce can of low-sodium white beans, rinsed and drained
• 1/2 cup low-sodium chicken broth
• 1/2 teaspoon, plus a pinch, of salt
• 2 cups lightly packed shredded romaine lettuce (about 3 large leaves)
• 1/3 cup fresh cilantro leaves
• 2 teaspoons fresh lime juice
• Freshly ground black pepper
• 4 whole wheat flour tortillas (about 9 inches in diameter)
• 2 cups shredded cooked chicken, skinless (a breast and thigh of a rotisserie chicken)
• 1 jalapeno finely diced
• 1/2 ripe avocado, thinly sliced
• 1/2 cup tomatillo salsa
• 1/2 cup low-fat Greek-style yogurt

Directions

Heat 2 teaspoons of the oil in a medium skillet. Add the onion and cook until translucent, about 3 minutes. Add the garlic and cumin and cook for 30 seconds more. Add the beans, broth and 1/2 teaspoon of salt and cook until warmed through, about 2 minutes. Transfer the bean mixture to the small bowl of a food processor and process until smooth.

Put the lettuce, cilantro, the remaining 2 teaspoons of oil, lime juice, a pinch of salt and a few turns of pepper in a medium bowl and toss to coat.
Wrap the tortillas in paper towel and heat in the microwave for 30 seconds.
To build the burrito, spread 1/3 cup of the bean puree in the center of a warm tortilla. Sprinkle with about 2 teaspoons of jalapeno. Top with 1/2 cup of shredded chicken, then 1/2 cup of the lettuce mixture and 2 slices of avocado. Wrap into a burrito. Repeat with the remaining tortillas.
Serve with the salsa and yogurt alongside.
Serving size: 1 burrito and 2 tablespoons each salsa and yogurt
Per Serving:
Calories 410; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6.6 g, Poly Fat 1.5 g) ; Protein 23 g; Carb 46 g; Fiber 9 g; Cholesterol 35 mg; Sodium 750 mg
Excellent source of: Fiber, Niacin, Protein, Thiamin, Vitamin A, Vitamin C, Vitamin K
Good source of: Folate, Iron, Magnesium, Phosphorus, Potassium, Riboflavin, Selenium, Vitamin B6, Zinc
* Analyzed with "mild salsa" not "salsa verde" as the mild salsa more closely matched the tomatillo salsa nutritionally. The salsa verde in FP had more than 4 times as many calories / sodium.

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.

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