Broiled Halibut with Ricotta-Pea Puree

Ingredients

• 3 small carrots, quartered lengthwise
• 1 medium red onion, thinly sliced
• 3 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground pepper
• 4 6-ounce center-cut skinless halibut fillets (1 3/4 inches thick)
• 1/2 teaspoon smoked paprika
• 1 10-ounce package frozen peas
• 1/3 cup ricotta cheese
• 1 tablespoon unsalted butter

Directions

Preheat the broiler. Line a broiler pan with foil and preheat 5 minutes.

Meanwhile, brush the carrots and onion with 1 tablespoon olive oil and season with salt and pepper. Brush the fish with the remaining 2 tablespoons olive oil, season with salt and pepper and sprinkle with the paprika; brush to coat the fish evenly with paprika.

Carefully remove the pan from the oven, place the fish in the center and scatter the onion and carrots around. Broil until the fish is golden and just cooked through, 8 to 10 minutes.

Meanwhile, microwave the peas in a bowl with 1/4 cup water until just tender, about 4 minutes. Transfer the peas and liquid to a food processor and pulse with the ricotta, butter and a pinch of salt to make a slightly chunky puree. Divide the puree among plates and top with the fish, carrots, onion and pan juices.

Per serving: Calories 429; Fat 20 g (Saturated 6 g); Cholesterol 72 mg; Sodium 484 mg; Carbohydrate 18 g; Fiber 5 g; Protein 42 g

Photograph by Antonis Achilleos

Ingredients

• 1 pound small fingerling potatoes
• 2 cloves garlic
• Kosher salt
• 4 1/2-inch-thick boneless pork loin chops (5 ounces each)
• 2 teaspoons chopped fresh sage
• Freshly ground pepper
• 1 tablespoon extra-virgin olive oil
• 1 large red onion, cut into 1/2-inch wedges
• 2 Granny Smith apples, cut into 1/2-inch pieces
• 3/4 cup apple cider
• 1/4 cup buttermilk

Directions

Put the potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking until tender, about 15 minutes. Cover and set aside.

Meanwhile, rub both sides of the pork chops with the sage, and salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add 1 teaspoon olive oil and sear the chops until golden on both sides, about 5 minutes total. Transfer to a plate. Wipe out the skillet and add the remaining 2 teaspoons olive oil. Add the onion and apples and cook over medium-high heat until lightly browned, about 5 minutes. Season with salt and pepper and stir in the cider.

Return the chops to the skillet. Cover and cook, turning once, until just cooked through, 4 to 5 minutes. Drain the potatoes, reserving 1/4 cup liquid. Return the potatoes to the pan; add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples. Drizzle with the pan juices.

Per serving: Calories 413; Fat 16 g (Saturated 5 g); Cholesterol 76 mg; Sodium 98 mg; Carbohydrate 40 g; Fiber 5 g; Protein 26 g

Photograph by Antonis Achilleos

Three Bean and Beef Chili

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced (1 cup)
• 1 red bell pepper, diced (1 cup)
• 2 carrots, diced (1/2 cup)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef (90 percent lean)
• 1 (28-ounce) can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1 (15.5-ounce) can kidney beans, drained and rinsed
• 1 (15.5-ounce) can pinto beans, drained and rinsed

Directions

Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.

Serves: 8; Calories: 295; Total Fat: 8 grams; Saturated Fat: 2.5 grams; Protein: 22 grams; Total carbohydrates: 35 grams; Sugar: 8 grams; Fiber: 10 grams; Cholesterol: 37 milligrams; Sodium: 512 milligrams

Sausage Lasagna

Notes

Only a small amount of turkey sausage was needed to give big meat flavor to this lasagna. We kept a thick fluffy cheese layer by combining part-skim ricotta with low-fat cottage cheese and a lesser amount of part-skim mozzarella cheese. Fresh basil in the sauce and cheese filling keeps this tasting light and fresh.

Directions

1 (28-ounce) can crushed tomatoes

1/4 cup dry red wine

1/2 cup chopped fresh basil leaves, plus 2 whole sprigs

2 cloves garlic, minced

Pinch crushed red pepper flakes

Kosher salt and freshly ground black pepper

1 (16-ounce) container 1 percent low-fat cottage cheese

1 (15-ounce) container part-skim ricotta cheese

1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry

2 scallions, chopped

1/4 teaspoon freshly grated nutmeg

8 ounces lean sweet Italian-style turkey sausage, casings removed

1/2 cup finely chopped onion

9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)

1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.

2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.

3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.

4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.

5. Uncover, sprinkle with remaining mozzarella cheese and continue to bake until melted, 10 minutes. Let stand 15 minutes. Sprinkle with remaining 1/4 cup basil. Serve.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving

Calories 350; Total Fat 12.5g (Sat Fat 5g, Mono Fat 3g, Poly Fat 1.5g); Protein 29g; Carb 30g; Fiber 4g; Cholesterol 36mg; Sodium 848mg

Hungarian Portabella Paprikash

Ingredients

• 2 large red mild frying peppers or red bell peppers
• 1/4 cup extra-virgin olive oil
• 8 large portabella mushroom caps, gills scraped, wiped clean and chopped into bite-size pieces
• 2 Fresno chile peppers, thinly sliced
• 1 large onion, chopped
• 1 carrot, peeled and chopped or grated
• 4 large cloves garlic, sliced
• 2 tablespoons sweet paprika or smoked sweet paprika
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato paste
• 2 cups chicken or vegetable stock
• 1 cup dry white wine
• 1 tablespoon Worcestershire sauce
• 8 ounces wide egg noodles or 1 pound egg tagliatelle
• 2 tablespoons butter
• 1/4 cup chopped fresh chives, parsley, or dill
• Sour cream, as needed

Directions

Char the peppers on the stovetop or under the broiler with the oven door cracked for the steam to escape. Place the charred peppers in a bowl and cover with plastic wrap to cool. Scrape or peel the skin from the peppers, then seed, and thinly slice.

Heat 1/4 cup extra-virgin olive oil in a large Dutch oven or large, deep skillet over medium-high heat. Add the mushrooms and brown 12 to 15 minutes until darkened and tender. Add the Fresno peppers, onion, carrot, garlic, paprika, salt, and pepper, and cook to soften, 10 minutes more.

Add the tomato paste to the vegetables and stir 1 minute. Add the stock, wine, Worcestershire sauce, and roasted red peppers. Simmer a few minutes for the flavors to combine, then cool completely and store for make-ahead meal.

Reheat the mushrooms and sauce over medium heat, stirring occasionally.

In boiling salted water, cook the egg noodles or egg pasta to al dente and toss with butter and herbs.

Stir a few spoonfuls of sour cream into the paprikash and serve in shallow bowls on a bed of noodles or pasta.

Serves: 4 (does not include sour cream); Calories: 552; Total Fat: 24 grams; Saturated Fat: 6 grams; Protein: 16 grams; Total carbohydrates: 66 grams; Sugar: 12 grams; Fiber: 8.5 grams; Cholesterol: 63 milligrams; Sodium: 681 milligrams

Notes

We took the best part of this classic soup, all the sweet caramelized onions, and left behind all the fat. By steaming the onions to get the caramelization started, you can eliminate the need for almost all the fat. A small sprinkling of a good cheese at the end goes a long way.

Ingredients

• 1 tablespoon unsalted butter
• 1 teaspoon extra-virgin olive oil
• 1 1/2 pounds yellow onions, peeled, halved, and thinly sliced, (about 6 cups sliced)
• 6 shallots, thinly sliced, (1 3/4 cups)
• 1 leek, white and light green part thinly sliced, washed well, and dark green top reserved
• Kosher salt and freshly ground black pepper
• 3 to 4 fresh thyme sprigs
• 1 fresh rosemary sprig
• 1 tablespoon all-purpose flour
• 4 cups low-sodium beef broth
• 2 cups water
• 2 teaspoons Worcestershire sauce
• 1/4 cup dry sherry
• 8 (1/4-inch thick) slices whole-wheat baguette (2 ounces), toasted
• 1/2 cup finely grated Gruyere (about 1 3/4 ounces)
• 1 tablespoon chopped fresh chives

1. Heat the butter and oil together in a Dutch oven over medium heat. Add the onions, shallots and leek, and season with salt and pepper, to taste. Stir to combine and cover. Cook, without stirring until the onions are soft and beginning to brown, about 10 to 15 minutes.

2. Uncover, and continue to cook, stirring often, until the onions are a rich brown color and well caramelized, about 25 to 30 minutes. (If the onions begin to stick to the bottom of the pan or burn add about a 1 tablespoon water at a time.) Meanwhile, tie the reserved leek top with the thyme and rosemary using a piece of kitchen twine.

3. Sprinkle the flour over the onions and cook, stirring, to cook out the raw flour taste, about 2 to 3 minutes. Stir in the broth and 2 cups water, scraping any browned bits from the bottom of the pan; add the herb bundle. Reduce the heat and simmer until thickened, 20 to 25 minutes. Stir in the Worcestershire and remove from the heat. Discard the herb bundle, stir in the sherry and season, to taste, with salt and pepper.

4. Preheat the broiler. Divide the soup between 4 (16-ounce) oven proof bowls or ramekins and arrange them on a baking sheet. Top each bowl evenly with 2 baguette slices and top with the cheese. Put under the broiler until the cheese is melted and lightly browned, about 1 minute. Sprinkle with the chives and serve.

Serving Suggestion: Turn this rich soup into a full meal with a salad of baby mixed greens, sliced endive and beets with a lemon vinaigrette.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving

Calories 317; Total Fat 10.5g (Sat Fat 5g, Mono Fat 4g, Poly Fat 1g); Protein 15g; Carb 40g; Fiber 4g; Cholesterol 22mg; Sodium 357mg

Slow-Cooker Brisket Sandwiches

Ingredients

• 2 tablespoons vegetable oil
• 1 5-to-6-pound first-cut or flat-cut brisket, cut into 3 pieces
• Kosher salt and freshly ground pepper
• 4 cloves garlic, smashed and peeled
• 1 12-ounce bottle stout beer
• 4 stalks celery, cut into large pieces
• 2/3 cup packed dark brown sugar
• 1/2 cup tomato paste
• 1/2 cup red wine vinegar
• 1/3 cup dijon mustard
• 1/3 cup soy sauce
• 2 bay leaves
• 1 teaspoon paprika
• 2 brioche or other rolls, split open and toasted
• Coleslaw, for serving

Directions

Heat the vegetable oil in a large skillet over medium-high heat. Season the brisket with salt and pepper, then brown on all sides, about 10 minutes, adding the garlic in the last 2 minutes. Transfer the meat and garlic to a 5-to-6-quart slow cooker. Pour the beer into the skillet and simmer 30 seconds, scraping up the browned bits from the pan; add the beer mixture to the slow cooker.

Nestle the celery around the meat and add the brown sugar, tomato paste, vinegar, mustard, soy sauce, bay leaves and paprika. Stir, then cover and cook on low 8 hours or on high 6 hours. Transfer the meat to a cutting board and let rest 10 minutes, then thinly slice.

Serve on brioche halves with coleslaw; drizzle with the cooking liquid.

Per serving: Calories 474; Fat 16 g (Saturated 7 g); Cholesterol 128 mg; Sodium 265 mg; Carbohydrate 18 g; Fiber 0 g; Protein 61 g

Photograph by Antonis Achilleos

Notes

You'll have plenty of leftover brisket: Use it in tacos, quesadillas, chili or even on a pizza.

Honey-Soy Grilled Salmon With Edamame

Notes

The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.

Ingredients

• 1/4 cup packed cilantro leaves
• 2 scallions
• 2 teaspoons vegetable oil
• 1 teaspoon grated ginger
• Kosher salt and freshly ground pepper
• 4 center cut skin-on wild salmon fillets, about 6 ounces each
• 2 teaspoons fresh lime juice
• 2 teaspoons low-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon black sesame seeds
• 1 1/3 cups cooked edamame
• Lime wedges, optional garnish

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.

Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving (analysis not including optional lime wedges)

Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg

Notes

Marinating skinless chicken pieces with lemon, herbs and a bit of skim milk as a tenderizer, really gets the flavor into the chicken. Cornmeal and whole wheat bread crumbs make a crunchy coating with few calories and baking on a rack ensures no soggy bottoms on the chicken.

Ingredients

• 
  
• 1 lemon
• 1/2 cup low-fat milk
• 1/2 teaspoon granulated sugar
• 1/4 teaspoon cayenne pepper
• 2 teaspoons chopped fresh rosemary, plus 2 whole sprigs
• 4 cloves garlic, peeled and smashed
• 2 pounds bone-in skinless chicken legs and thighs
• 2 slices whole wheat bread, (3-ounces)
• 1/4 cup yellow cornmeal
• 2 tablespoons grated Parmesan cheese, optional
• Kosher salt and freshly ground black pepper

1. Finely grate 1 teaspoon of zest from the lemon; set aside. Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. Pierce each chicken piece several times with a fork, add to the milk mixture, turning to coat well. Cover, and marinate in the refrigerator for 2 hours.

2. Meanwhile, preheat the oven to 300 degrees F. Lay the bread on a baking sheet in a single layer. Bake, turning a few times, until the bread is crisp and dry, 45 minutes to 1 hour. Cool completely. Break into large pieces and pulse in the bowl of a food processor until it forms coarse crumbs.

3. Increase the oven temperature to 375 degrees F. In a shallow dish combine the bread crumbs with the corn meal, Parmesan (if using), chopped rosemary, reserved 1 teaspoon zest, and season with salt and pepper. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.

4. Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.

5. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis of 1/2 of total recipe for breading mixture

Calories 181; Total Fat 3.5g (Sat Fat 1g, Mono Fat 1g, Poly Fat 0.5g) ; Protein 9g; Carb 29g; Fiber 4g; Cholesterol 1mg; Sodium 506mg

Nutritional analysis per serving of chicken

Calories 328; Total Fat 10g (Sat Fat 3g, Mono Fat 3g, Poly Fat 2g) ; Protein 48g;

Carb 10 g; Fiber 1g; Cholesterol 186mg; Sodium 330mg

Grilled Chicken Tostadas

Notes

These chicken tostadas feature boneless, skinless chicken breasts in a bold and flavorful way: marinated and served alongside grilled, tangy tomatillos. Instead of frying tortillas for the base, we charred them on the grill for a slightly crisp but smoky flavor.

Ingredients

• 1/4 cup fresh lime juice
• 2 garlic cloves, sliced
• 1 chipotle chile in adobo, coarsely chopped
• Kosher salt
• 2 large boneless, skinless chicken breasts, cut into 1-inch pieces (1 pound)
• Cooking spray
• 4 (8-inch) flour tortillas
• 1 pound tomatillos, removed from husk and rinsed
• 1 tablespoon olive oil
• 2 cups shredded romaine lettuce
• 2 ounces queso fresco, crumbled, about 1/3 cup
• Chopped onion, cilantro sprigs, and lime wedges for serving

Combine the lime juice, garlic and chipotle chile in a medium nonreactive bowl; season with salt. Add the chicken, toss well to coat, and refrigerate 2 hours. Remove the chicken from the marinade; thread onto 4 (12-inch) skewers lightly misted with cooking spray.

Preheat the grill to medium. Mist the tortillas with cooking spray. Add the tortillas to the grill; cook, turning once, until lightly toasted, about 1 to 2 minutes per tortilla.

Meanwhile, add the chicken and the whole tomatillos to the grill; cook, turning often, until tomatillos are charred and chicken is cooked through, 4 to 6 minutes. Remove the skewers from the chicken.

Coarsely chop the tomatillos and toss with oil and salt to taste. Place toasted tortillas on plates; generously top with romaine, tomatillos, chicken, and queso fresco. Serve with onion, cilantro sprigs, and a lime wedge if desired.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving (without optional onions, cilantro and lime wedges)

Calories 365.5; Total Fat 11g (Sat Fat 2.6g, Mono Fat 5.1g, Poly Fat 2g) ; Protein 33g; Carb 34g; Fiber 4g; Cholesterol 70mg; Sodium 517mg

Chicken-Scallion Rice Bowl

Notes

Introduction: Poached boneless, skinless chicken breast and edamame are the center focus of this healthful recipe. Strong Asian flavor shines through in a scented broth that uses the shiitake stems and scallions, along with a bold amount of garlic, ginger and basil

Directions

6 cups reduced-sodium chicken broth

2 cups water

2 tablespoons mirin

1 tablespoon fish sauce

1 bunch scallions (about 6)

4 ounces shiitake mushrooms, caps thinly sliced, stems reserved

1 (2-inch) piece fresh ginger, peeled and sliced

6 garlic cloves, sliced

1 small bunch basil, plus basil leaves, for serving

1 large chicken breast (about 12 ounces)

1/2 to 1 red jalapeno, thinly sliced (seeds and ribs removed for less heat, if desired)

1 cup frozen shelled edamame, thawed

3 ounces (1 cup) julienned jicama

Kosher salt

2 cups hot cooked brown rice

Lime wedges, serving suggestion

Combine the broth, water, mirin, and the fish sauce in a large saucepan. Cut all but one scallion into 1-inch pieces and add to the broth with the mushroom stems, ginger, garlic and bunch basil. Bring to a simmer over medium-high heat and continue to simmer until reduced by half, about 45 minutes. Remove the solids from the broth using a strainer or slotted spoon and discard.

Add the chicken, sliced mushroom caps, and jalapeno to the broth; adjust heat to keep the broth at a gentle simmer and cook 12 to 14 minutes or until the chicken is just cooked through. Transfer the chicken to a cutting board and slice into 1-inch pieces.

Remove the broth from the heat; Stir in the edamame, jicama, and sliced chicken. Season to taste with salt. Scoop 1/2 cup of the cooked rice in each bowl and ladle some of the soup over it. Slice the reserved scallion on an angle and sprinkle over each bowl along with the basil leaves. Serve with lime wedges, if desired.

Nutritional analysis per serving (without lime wedges)

Calories 360 ; Total Fat 6g (Sat Fat 1.1g, Mono Fat 1.6g, Poly Fat 1.1g) ; Protein 36g; Carb 39g; Fiber 6g; Cholesterol 49mg; Sodium 645mg

Notes

Jalapenos vary in heat, so adjust the amount of jalapeno you use to the spiciness of the pepper and your preferences.

Ingredients

• 1 bunch radishes (with greens)
• 5 tablespoons teriyaki sauce
• 3 tablespoons oyster sauce
• 3 teaspoons grated peeled ginger
• Freshly ground pepper
• 1 1/2 pounds boneless sirloin steak (about 1 1/2 inches thick)
• Vegetable oil, for the pan
• 2 tablespoons unseasoned rice vinegar
• 1 tablespoon packed brown sugar
• 2 small sweet potatoes, peeled and cut into 1/4-inch-thick rounds
• 1 bunch scallions, white and green parts separated, cut into
• 1 1/2-inch pieces
• Toasted sesame oil, for drizzling
• Roughly chop the radish greens. Cut the radishes into eighths.

Directions

Heat a grill pan over medium-high heat. Mix 2 tablespoons teriyaki sauce, 2 tablespoons oyster sauce, 1 teaspoon ginger and 1/2 teaspoon pepper in a bowl, then spread over the steak. Lightly oil the grill pan, then cook the steak about 5 minutes per side for medium rare. Transfer to a cutting board and let rest 5 minutes, then thinly slice.

Meanwhile, bring the remaining 3 tablespoons teriyaki sauce, 1 tablespoon oyster sauce and 2 teaspoons ginger, the vinegar, brown sugar and 2 1/2 cups water to a simmer in a saucepan, stirring to dissolve the sugar. Add the sweet potatoes, radish wedges and scallion whites and cook, covered, stirring occasionally, until just tender, about 10 minutes.

Add the radish and scallion greens and cook until crisp-tender, about 5 minutes. Divide the vegetables, broth and steak among shallow bowls. Drizzle with sesame oil.

Per serving: Calories 336; Fat 9 g (Saturated 3 g); Cholesterol 69 mg; Sodium 403 mg; Carbohydrate 24 g; Fiber 3 g; Protein 38 g

White-Bean-Chilichicken breasts

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon minced garlic
• 3/4 cup diced onion
• 1 pound skinless, boneless chicken breasts, finely chopped
• 1 tablespoon ground cumin
• 1 tablespoon dried oregano
• 1/2 teaspoon ground white pepper
• Pinch of red pepper flakes
• Kosher salt and freshly ground pepper
• 1 pound collard greens, stemmed and roughly chopped (about 5 cups)
• 1 1/2 cups chopped green chiles (fresh or canned)
• 1 quart low-sodium chicken broth
•   2 15-ounce cans navy beans, drained and rinsed
• 1/2 bunch fresh cilantro, chopped
• Light sour cream, chopped tomatoes and/or lime wedges, for garnish (optional)

Directions

In a saucepan, heat the olive oil over medium heat. Add the garlic and onion; cook for 2 to 3 minutes, until slightly softened. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 to 2 teaspoons freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.

Add the collard greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.
Add the chiles and chicken broth and bring to a boil, stirring occasionally. Reduce the heat to medium-low; cook, stirring occasionally, for approximately 20 minutes, until slightly thickened. Stir in the beans and cook for another 10 minutes. Stir in the cilantro.
Transfer the chili to bowls and garnish with light sour cream, chopped tomatoes and/or lime wedges, if desired.
Per serving: Calories 245; Fat 7 g (Sat. 1.5 g; Mono. 3.4 g; Poly. 1.3 g); Cholesterol 38 mg; Sodium 755 mg; Carbohydrate 23.5 g; Fiber 8 g; Protein 22 g

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.

Steamed Vegetables With Roasted Chickpeas

Ingredients

• 1 small kabocha or buttercup squash (about 2 pounds), seeded and cut into 1-inch-thick wedges
• 1/2 head cauliflower, sliced into florets
• 1 2-inch piece ginger, peeled and thinly sliced
• Kosher salt
• 4 cups snow peas (about 8 ounces)
• 1/2 teaspoon coriander seeds, crushed
• 2 tablespoons toasted sesame oil
• 1 15-ounce can chickpeas, drained and rinsed
• 3 tablespoons unsalted butter
• 4 scallions, thinly sliced
• Freshly ground pepper
• Cooked brown rice, for serving (optional)
• 1/4 cup thinly sliced fresh mint
• Toasted sesame seeds, for garnish

Directions

Place the squash, cauliflower and ginger in a large steamer basket over a saucepan of simmering water and season with salt. Cover and steam until the vegetables are tender, about 25 minutes. Add the snow peas, remove the pan from the heat and keep covered until the peas are crisp-tender, about 5 minutes.

Meanwhile, toast the coriander seeds in a skillet over medium-low heat until fragrant, about 1 minute. Add the sesame oil and increase the heat to medium-high. Add the chickpeas and cook until crisp, about 5 minutes. Add the butter and scallions; remove from the heat.
Divide the vegetables among plates, over rice if desired. Spoon the chickpea mixture on top and garnish with the mint and sesame seeds.

• Per serving (without rice): Calories 368; Fat 16 g (Saturated 6 g);
• Cholesterol 23 mg; Sodium 795 mg; Carbohydrate 46 g; Fiber 11 g; Protein 11 g

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