Eggs Poached in Spicy Tomato Sauce

Inspired by the Middle Eastern dish shakshuka this comforting vegetarian entrée is perfect for any meal of the day. Serve with whole-grain pita or baguette for dipping.

Photo: Gibson & Smith

By Dina Cheney

Serves: 4
Hands-on time: 30 minutes
Total time: 35 minutes

INGREDIENTS:

• 1/2 tsp olive oil
• 1/2 green bell pepper, seeded and finely chopped
• 1/4 cup finely chopped red onion
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 1/8 tsp ground cayenne pepper
• 2 cloves garlic, minced
• 2 cups jarred unsalted puréed and strained tomatoes (aka passata)
• 2 tbsp fresh orange juice
• 1/2 tsp plus 1/8 tsp sea salt, divided
• 8 medium eggs
• 1/4 cup finely chopped fresh flat-leaf parsley leaves
• 1/4 cup finely chopped fresh cilantro leaves

INSTRUCTIONS:

1. In a large, deep skillet, heat oil on medium. Add bell pepper, onion, cumin, coriander and cayenne and sauté, stirring frequently, for 4 minutes. Add garlic and sauté for 1 more minute.
2. To skillet, add tomatoes, orange juice and 1/2 tsp salt. Stir to combine and increase heat to medium-high. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes.
3. Crack 1 egg into a small bowl or cup. Gently slip egg into sauce, keeping egg whole; repeat with remaining eggs, leaving 1-inch between each. Reduce heat to medium-low and sprinkle remaining 1/8 tsp salt over top. Cover and simmer gently until egg whites are opaque and yolks are firm, 6 to 8 minutes. Top with parsley and cilantro. Carefully ladle sauce and eggs into serving bowls.

Nutrients per serving (2 eggs with Spicy Tomato Sauce): Calories: 178, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 11 g, Fiber: 3g, Sugars: 7 g, Protein: 13 g, Sodium: 439 mg, Cholesterol: 327 mg

Meatless Monday: Farfalle with Mint Walnut Pesto

You'll love how fresh your pesto tastes when you make it yourself, and the abundance of omega-3s make this a wholesome meatless Monday meal!

Artichokes, mint, walnuts, whole wheat pasta, Parmesan, basil, lemon and tomatoes – a simple list of the recipes and we’re guessing you’ve already started to swoon! This meatless meal is a slice of heaven, chock full of omega-3 fatty acids and fiber, not to mention boatloads of flavor. The best part? It takes a mere 25 minutes to make, start to finish.

Get the Farfalle with Mint Walnut Pesto recipe.

Farfalle with Mint Walnut Pesto

Making your own pesto is just about as easy as it gets – ours uses a fragrant mix of fresh mint and basil, while walnuts offer an omega-3-rich alternative to pine nuts!

Photo: Ryan Szulc

By Julie O'Hara

Serves: 4
Hands-On Time: 20 minutes
Total Time:  25 minutes

INGREDIENTS:

• 1/2 packed cup fresh basil (with stems)
• 1/2 packed cup fresh mint (with stems)
• 1/4 cup toasted unsalted walnuts
• 3 tbsp grated Parmesan cheese
• 1/4 tsp fresh ground black pepper, plus additional to taste
• 1 1/2 tbsp extra-virgin olive oil
• 1 tbsp fresh lemon juice
• 8 oz whole-wheat farfalle
• 2 cups grape tomatoes, halved
• 9 oz frozen artichoke hearts, thawed and quartered
• Sea salt, to taste

INSTRUCTIONS:

1. Bring a large pot of water to a boil. Meanwhile, prepare pesto: To a food processor, add basil, mint, walnuts, Parmesan and 1/4 tsp pepper. Pulse until roughly chopped, five to seven times, scraping down bowl as needed. Add oil and lemon juice and process for 10 to 15 seconds or until a thick, slightly chunky pesto forms. (NOTE: Try to not process to a smooth paste, keep it slightly chunky.)
2. To boiling water, add pasta and cook al dente according to package directions. Before draining pasta, ladle about 1/2 cup cooking water into a heat-proof measuring cup and set aside. Return drained pasta to pot and add tomatoes, artichokes and pesto. Place on low heat and stir to combine. If more moisture is desired, add reserved pasta cooking water 1 tbsp at a time to achieve desired texture. Heat until vegetables are heated through, about 2 minutes. Season with salt and additional pepper.

Nutrients per serving (1 3/4 cups pesto pasta): Calories: 345, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 52 g, Fiber: 12 g, Sugars: 4 g, Protein: 13 g, Sodium: 137 mg, Cholesterol: 3 mg

Chicken with Peanut Sauce & Sweet Potatoes

No skillet is required to make this scrumptious chicken tossed with a sweet and spicy peanut sauce. Just pack it into the foil and take it out 
to the grill – it’s a no-mess dinner solution!

Photo: Yvonne Duivenvoorden

By Cara Lyons

Serves: 4
Hands-On Time: 20 minutes
Total Time: 45 minutes

INGREDIENTS:

• 1/4 cup unsalted natural creamy peanut butter
• 1/4 cup light coconut milk
• 2 tbsp rice vinegar
• 2 tbsp chopped fresh cilantro leaves, 
plus additional for garnish
• 1 tbsp raw honey
• 1 tbsp fresh lime juice
• 1 tbsp minced fresh ginger
• 1 tsp reduced-sodium soy sauce or tamari
• 1/2 tsp red pepper flakes
• 1 clove garlic, minced
• Olive oil cooking spray
• 12 oz green beans, trimmed
• 2 sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)
• 1 red onion, sliced into 1/4-inch slices
• 1 lb boneless, skinless chicken breasts, 
cut into 1-inch pieces

INSTRUCTIONS:

1. Preheat grill to medium-high or preheat oven to 450ºF.
2. In a medium bowl, whisk together peanut butter, milk, vinegar, 2 tbsp cilantro, honey, lime juice, ginger, soy sauce, pepper flakes and garlic. Set aside.
3. Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.
4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.

Nutrients per packet (chicken with peanut sauce and veggies): Calories: 335, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 30 g, 
Fiber: 7 g, Sugars: 9 g, Protein: 33 g, Sodium: 169 mg, Cholesterol: 65 mg

Ham & Swiss-Stuffed Acorn Squash

A throwback to the ham and pea soups of your childhood, every bite of this elegant stuffed squash oozes with "stick-to-your-ribs" buckwheat and gooey Swiss cheese.

Photo: Ryan Szulc

By Lisa Howard

Serves: 4
Hands-on time: 20 minutes
Total time: 45 minutes

INGREDIENTS:

• 1 tsp olive oil, divided
• 2 small acorn squash, halved, stem ends trimmed
• 2/3 cup buckwheat groats
• 8 oz low-sodium ham (no nitrites or nitrates added), cubed
• 2 cups frozen green peas, thawed and drained
• 2 tsp dried sage
• 3 oz grated Swiss cheese

INSTRUCTIONS:

1. Preheat oven to 375°F. On a foil-lined baking sheet, drizzle 1/2 tsp oil. Swirl cut sides of squash in oil, then arrange cut side up on sheet. Bake for 25 minutes, until golden.
2. Meanwhile, in a medium pot, bring 1 1/3 cups water to a boil. Stir in buckwheat and reduce heat to a low simmer. Cook until tender and water is absorbed, 10 to 15 minutes.
3. In a small bowl, toss ham, peas, sage and remaining 1/2 tsp oil. Add buckwheat and stir to combine.
4. Remove squash from oven and increase heat to 425°F. Spoon buckwheat mixture into squash and top with cheese. Bake for 15 minutes, until cheese is bubbly. (TIP:Bake any leftover buckwheat mixture in a small baking dish alongside squash.)

Nutrients per serving (1/2 stuffed squash): Calories: 365, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 52 g, Fiber: 9 g, Sugars: 5 g, Protein: 25 g, Sodium: 542 mg, Cholesterol: 43 mg

Nutritional Bonus: Cold feet? Buckwheat groats are an excellent source of rutin, a plant pigment that helps stimulate circulation to your hands and feet! Plus, the gluten-free seeds are rich in fiber and magnesium, nutrients that may help lower blood pressure
.

Chicken with Peanut Sauce & Sweet Potatoes

No skillet is required to make this scrumptious chicken tossed with a sweet and spicy peanut sauce. Just pack it into the foil and take it out 
to the grill – it’s a no-mess dinner solution!

Photo: Yvonne Duivenvoorden

By Cara Lyons

Serves: 4
Hands-On Time: 20 minutes
Total Time: 45 minutes

INGREDIENTS:

• 1/4 cup unsalted natural creamy peanut butter
• 1/4 cup light coconut milk
• 2 tbsp rice vinegar
• 2 tbsp chopped fresh cilantro leaves, 
plus additional for garnish
• 1 tbsp raw honey
• 1 tbsp fresh lime juice
• 1 tbsp minced fresh ginger
• 1 tsp reduced-sodium soy sauce or tamari
• 1/2 tsp red pepper flakes
• 1 clove garlic, minced
• Olive oil cooking spray
• 12 oz green beans, trimmed
• 2 sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)
• 1 red onion, sliced into 1/4-inch slices
• 1 lb boneless, skinless chicken breasts, 
cut into 1-inch pieces

INSTRUCTIONS:

1. Preheat grill to medium-high or preheat oven to 450ºF.
2. In a medium bowl, whisk together peanut butter, milk, vinegar, 2 tbsp cilantro, honey, lime juice, ginger, soy sauce, pepper flakes and garlic. Set aside.
3. Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.
4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.

Nutrients per packet (chicken with peanut sauce and veggies): Calories: 335, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 30 g, 
Fiber: 7 g, Sugars: 9 g, Protein: 33 g, Sodium: 169 mg, Cholesterol: 65 m
g

Crab Cakes with Creamy Cucumber Sauce

You've never made quicker - or tastier - crab cakes than these. With zesty lemon, sweet bell pepper and a yogurt-cucumber sauce over top, these cakes offer an unbeatable flavor combination.

Photo: Jill Silverman Hough

By Jill Silverman Hough

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

• 12 fresh chives, cut into 3- or 4-inch lengths
• 1/2 cucumber, peeled, halved lengthwise, seeded and cut into 3 or 4 pieces
• 2/3 cup plain reduced-fat yogurt (NOTE: Opt for regular yogurt, as the Greek variety is too thick for this particular dish)
• Sea salt and fresh ground black pepper, to taste
• Zest of 1 lemon
• 1 tbsp fresh lemon juice
• 1 lb cooked lump crabmeat, picked over
• 1 1/3 cups whole-wheat panko bread crumbs
• 1/2 cup seeded and chopped red bell pepper
• 5 large egg whites
• 2 tbsp sunflower or safflower oil
• 8 large butter lettuce leaves

INSTRUCTIONS:

1. In a food processor, puree chives, cucumber and yogurt. Season with salt and pepper and set aside.
2. In a large bowl, combine lemon zest, lemon juice, crab, panko, bell pepper and salt. Stir in egg whites. Using damp hands, shape mixture into 8 cakes, each about 3/4-inch thick, arranging cakes on the back of a baking sheet.
3. In each of two medium nonstick skillets on medium, heat 1 tbsp oil. Carefully slide cakes off a baking sheet and into skillets, 4 per skillet. Cook until golden brown and cooked through, about 4 minutes per side.
4. Divide lettuce among plates. Divide cakes among leaves and top each with about 2 tbsp sauce. Serve with remaining sauce.

Nutrients per serving (2 crab cakes, 1/4 cup cucumber sauce, 2 lettuce leaves): Calories: 327, Total Fat: 13 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 26 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 576 mg, Cholesterol: 83 mg

Nutritional Bonus: Do your digestive tract a favor and eat probiotic yogurt regularly! Probiotics are “good” bacteria in our gut that help keep the “bad” bacteria in check, which can provide a boost to both your digestive and immune systems. Opt for yogurt from grass-fed cows whenever possible, as it tends to be higher in healthful omega-3 fatty acids.

Smothered Steak Sandwiches

Flank steak is an affordable, lean cut, which benefits from quick cooking. Since it does not have extensive marbling, cooking to medium rare or medium, and slicing thinly against the grain, will result in the most tender texture.

     Photo: Edward Pond

By Julie O'Hara

Serves: 4
Hands-on time: 20 minutes.
Total time: 30 minutes

INGREDIENTS:

• 2 green bell peppers, sliced (about 2 cups)
• 1 medium yellow onion, sliced into 1/2 circles (about 1 cup)
• 1 14.5-oz can no-salt-added diced tomatoes
• 1 lb flank steak
• 1 whole-wheat baguette, cut crosswise into 4 pieces

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper and sea salt, to taste

INSTRUCTIONS:

1. Coat a large skillet with cooking spray and heat on medium high. Place bell peppers in skillet and cook for 5 minutes, stirring often; then add onion, cooking 5 minutes more or until vegetables are tender and lightly browned. Add tomatoes, bring to a simmer and cook until slightly thickened, 5 to 8 minutes. Season with salt and black pepper, to taste, and remove from heat.
2. Meanwhile, coat another skillet with cooking spray and heat on medium high. Season steak on both sides with salt and pepper, to taste. Place in skillet and cook until browned, 4 to 5 minutes. Turn and cook opposite side 4 to 5 minutes more for medium rare. For medium doneness, cook each side for 5 to 6 minutes. Remove from skillet and rest on cutting board 5 to 10 minutes. Thinly slice against the grain.
3. Cut each baguette section horizontally and fill with steak, then with vegetable mixture. Pierce with toothpicks to hold sandwiches together, if desired. Serve steak sandwiches immediately.

Nutrients per serving (5 1/2-inch piece of baguette, 4 oz steak, 3/4 cup vegetables): Calories: 330, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 0.5 g, Omega-3s: 110 mg, Omega-6s: 300 mg, Carbs: 24 g, Fiber: 4 g, Sugars: 6 g, Protein: 33 g, Sodium: 240 mg, Cholesterol: 50 mg

Nutritional Bonus: One 3-oz serving of lean beef contains only 1 more gram of saturated fat than the same amount of boneless, skinless chicken. Plus, lean beef offers a bevy of nutrients such as iron, zinc, B vitamins like niacin, riboflavin, thiamin and vitamins B12 and B6.

Sautéed Fish Sticks with Chips and Slaw

The success of the home-made potato chips in this $2 dish really depends on your knife – sharper knives cut thinner slices for crispier chips! Toss your chips with dill only after they've come out of the oven so the dried herb doesn't burn.

Photo: Edward Pond

By Lisa Howard

Serves: 4
Hands-on time: 35 minutes
Total time: 45 minutes

INGREDIENTS:

• 1 slice whole-grain bread
• 1/2 lb yellow potatoes, scrubbed
• 2 tbsp extra-virgin olive oil, divided
• 1/2 tsp sea salt
• 1 tsp dried dill
• 1/4 head of cabbage, thinly sliced
• 1 large carrot, peeled and grated
• 4 small radishes, halved and thinly sliced
• 1 large Braeburn apple (or other firm apple), cut into thin matchsticks
• 1 1/2 tsp apple cider vinegar
• 1/2 tsp ground mustard
• 1 egg
• 3/4 lb boneless, skinless white fish fillet, rinsed with cold water and patted dry

INSTRUCTIONS:

1. Preheat oven to 350˚F. Line a baking sheet with parchment paper and set aside. In a food processor, process bread into crumbs. Set aside.
2. Slice potatoes as thinly as possible. Spread slices out evenly on baking sheet and drizzle with 1 1/2 tsp oil. Sprinkle salt over top and use fingertips to rub oil and salt onto each slice. Bake for 20 minutes or until golden brown. As soon as potatoes come out of oven, sprinkle with dill and lightly toss to combine.
3. Prepare slaw: In a large bowl, mix cabbage, carrot, radishes and apple. In a small bowl, whisk together vinegar, mustard and 1 tbsp oil. Toss with cabbage mixture.
4. Prepare fish sticks: Crack egg into a medium bowl. Chop fish as finely as possible and add to egg. Add 1/4 cup bread crumbs to fish mixture, then use hands to thoroughly combine.
5. Divide fish mixture into 8 equal portions, shaping each into a rectangular stick about 2 1/2 inches long. Pour another 1/4 cup bread crumbs into a large or flat-bottomed soup bowl. Dredge each stick in bread crumbs, pressing lightly to coat both sides.
6. Heat remaining 1 1/2 tsp oil in a large non-stick skillet for 1 minute on medium. Add fish sticks to pan and cook, covered, for 4 minutes or until bottoms are golden brown. Use heatproof tongs to gently flip sticks over and cook for another 3 minutes or until both sides are golden brown. Serve with potato chips and slaw.

Nutrients per serving (2 fish sticks, 2 oz potato chips, 3/4 cup slaw): Calories: 269, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1.5 g, Omega-3s: 210 mg, Omega-6s: 910 mg, Carbs: 27 g, Fiber: 5 g, Sugars: 10 g, Protein: 21 g, Sodium: 373 mg, Cholesterol: 43 mg

Nutritional Bonus: While you’re undoubtedly already aware of the multiple health benefits of vitamin C, you may be surprised to learn that 82% of the immunity-booster in this recipe is thanks to cabbage. The cruciferous vegetable is often overlooked because of its unpleasant cooking odor, but our no-cook slaw makes for a tangy (and mild-smelling) alternative.

OPTION:
If you have a few more ingredients lining your fridge and pantry and you’d like to whip together a 7-minute dip for your fish sticks, we’ve got that recipe too:

Tartar Sauce
Serves: 4.

In a small food processor, blend 1/2 cup 1% cottage cheese with 2 tsp fresh lemon juice and 1 tbsp water until mixture is mostly smooth. Scoop mixture into a small mixing bowl. Stir in 2 tsp capers, drained, 1/2 tsp dried dill weed, 1/4 cup minced celery and fresh ground black pepper, to taste. Serve immediately
.

Halibut & Black Bean Burrito Casserole

A small portion of flaky halibut is all that’s needed to impart flavor to this fresh-tasting casserole of beans and brown rice – the Pacific fillet won’t overpower the recipe as other varieties might.

    Photo: Edward Pond

By Paula Bowman

Serves: 6
Hands-on time: 15 minutes
Total time: 40 minutes

INGREDIENTS:

• Olive oil cooking spray
• 10 oz boneless, skinless Pacific halibut fillet, cut crosswise into 1/4-inch pieces (about 18 pieces)
• 3 tsp fresh lime juice, divided
• 1/2 tsp ground cumin, divided
• 1 cup cooked or BPA-free canned black beans, drained and rinsed
• 1 cup cooked brown rice
• 2 green onions, thinly sliced (about 1/2 cup)
• 1/2 cup corn kernels (thawed, if frozen)
• 1/2 tsp finely grated lime zest
• 1/4 cup finely diced roasted red pepper (TIP: If you’re opting for store-bought roasted peppers to save you time in the kitchen, select a variety that’s jarred in water, not oil.)
• 1 tbsp chopped fresh cilantro
• 6 whole-wheat tortillas (7 inches each)
• 1 1/2 oz low-fat Monterey Jack or cheddar cheese, finely grated (about 3/4 cup)
• 1/2 cup low-fat sour cream or low-sodium salsa for garnish, optional

INSTRUCTIONS:

1. Preheat oven to 400°F. Lightly mist an 11-cup (2.6 L) casserole dish with cooking spray; set aside.
2. In a small bowl, toss halibut with 1 tsp lime juice and 1/4 tsp cumin; set aside.
3. In a large bowl, combine remaining 2 tsp lime juice, remaining 1/4 tsp cumin, beans and following 6 ingredients; stir to combine.
4. Lay tortillas out on a flat work surface and mound 1/3 cup bean mixture onto centre of each. Arrange 3 pieces of halibut in a single layer on top of bean mounds. Roll each tortilla to enclose filling but keep ends open. Arrange filled tortillas, seam sides down, in 1 layer in prepared casserole dish. Sprinkle with cheese and bake, covered with aluminum foil, for 10 minutes. Then remove foil and continue baking until burritos are crispy and cheese is golden brown, about 15 minutes more. Serve burritos with sour cream or salsa, if desired.

Nutrients per burrito: Calories: 298, Total Fat: 6 g, Sat. Fat: 1 g, Omega-3s: 210 mg, Omega-6s: 180 mg, Carbs: 40 g, Fiber: 6 g, Sugars: 2 g, Protein: 19 g, Sodium: 414 mg, Cholesterol: 19 mg

Nutritional Bonus: Selenium is a trace mineral that combines with proteins in the body to create antioxidant enzymes called selenoproteins. The mineral also plays a role in regulating the function of the thyroid gland and immune system. Thanks to the halibut and brown rice, this burrito casserole offers over a quarter of your day’s selenium. Other rich sources include Brazil nuts, button and shiitake mushrooms, cod, shrimp, liver and salmon.

READER RECIPE TESTER
Diana Cavey
Eldersburg, Maryland
“I would have never thought of making fish like this! I considered eating it with store-bought salsa but thought that it might make the burrito soggy. So, instead, I chopped up a few seeded plum tomatoes, an avocado and some red onion. And, since I had a lime for the recipe, I added that as well. It made a fresh chunky salsa, which was perfect on the burritos.”

SWITCH IT UP:
For variety or to satisfy picky eaters, you can also opt for diced cooked chicken or shrimp for an equally delicious and savory alternative to the halibut
.

Grilled Cuban

Our Cuban sandwich has the requisite fillings (ham, cheese, pickle) with a fraction of the calories – just 231 per sandwich. All you need is 8 minutes and a hearty appetite!

Photo: Edward Pond

By Emily Christopher

Serves: 1
Hands-on time: 5 minutes
Total time: 8 minutes

INGREDIENTS:

• 1/2 tsp organic unsalted butter
• 2 white mushrooms, sliced
• 2 slices country wheat or whole-wheat bread
• 2 thin slices low-fat Swiss cheese (1/2 oz), divided
• 1 1/2 oz extra-lean, uncured, roasted ham, sliced
• 2 slices bread-and-butter pickles, optional

INSTRUCTIONS:

1. In a small sauté pan, melt butter on medium heat. Add mushrooms and sauté, stirring occasionally, until golden, about 5 minutes. Between bread slices, layer 1 slice cheese, ham, pickles (if desired), mushrooms and remaining slice cheese. Place sandwich in a hot panini press and grill until bread toasts and cheese melts, 3 to 4 minutes.

Nutrients per sandwich: Calories: 231, Total Fat: 6 g, Sat. Fat: 3 g, Carbs: 24 g, Fiber: 4 g, Sugars: 4 g, Protein: 20 g, Sodium: 617 mg, Cholesterol: 36 mg

Nutritional Bonus: Small but mighty, this sandwich provides 81% of your daily requirement for manganese, a trace mineral that aids in both calcium absorption and carbohydrate metabolism. Our Cuban is also light on sodium and saturated fat, making it a satisfyingly smart mealtime decision.

PANINI PRESS ALTERNATIVE:
Don’t feel the need to run out and buy a Panini press just to assemble our grilled cheeses! You can get a similar effect by toasting them in a nonstick skillet on medium-high heat. Simply add a bit of pressure with the help of a separate pan, cans or just some good old-fashioned elbow grease and a hefty spatula. Then flip to toast the other side
.

Personal Pizza with Garlic, Spinach & Mozzarella

These quick and easy pizzas use pita bread for a traditionally thin and crispy crust. Vary the toppings to your taste preferences: Add diced Roma or sun-dried tomatoes, chopped olives or even leftover cooked broccoli.

      Photo: Edward Pond

By Lisa Turner

Serves: 2
Makes: 2 pizzas
Hands-on time: 10 minutes
Total time: 18 to 20 minutes

INGREDIENTS:

• 1/2 cup natural salt-free tomato sauce
• 1/4 to 1/2 tsp red pepper flakes, or to taste
• 2 or 3 medium cloves garlic, passed through a garlic press or very finely minced
• 2 whole-wheat, sprouted-wheat or gluten-free pitas
• 1 cup loosely packed spinach or other winter greens, finely chopped
• 2 oz fresh mozzarella, thinly sliced into rounds
• 2 tbsp minced fresh basil leaves

INSTRUCTIONS:

1. Preheat oven to 400°F.
2. In a small bowl, combine tomato sauce, red pepper flakes and garlic; stir to mix well.
3. Place both pitas on a baking sheet. Using a pastry brush or spoon, evenly divide sauce mixture between pitas, leaving a 1/4-inch border around edges. Sprinkle with spinach, then arrange mozzarella rounds over top of greens, dividing both evenly.
4. Bake for 8 to 10 minutes, until greens are wilted and mozzarella is melted. Remove from oven, sprinkle with basil, dividing evenly, and serve immediately. If you’re enjoying 1 pizza, loosely wrap remaining pizza in aluminum foil or store in a sealable container for up to 2 days in refrigerator. Reheat in a warm oven or serve at room temperature.

Nutrients per pizza: Calories: 183, Total Fat: 5 g, Sat. Fat: 3 g, Carbs: 24 g, Fiber: 4 g, Sugars: 3 g, Protein: 11 g, Sodium: 351 mg, Cholesterol: 18 mg

Nutritional Bonus:
Fresh basil leaves contain volatile oils (such as estragole, linalool, eugenol and limonene, to name a few), which may help inhibit unwanted bacterial growth. Plus, eugenol, in particular, may help reduce inflammation by blocking the activity of an enzyme in the body called cyclooxygenase; over-the-counter anti-inflammatory medications such as aspirin and ibuprofen work by attempting to inhibit this enzyme.

TIP:

Pitas are a fast, easy and convenient alternative to a full-size pizza crust for the single chef. Plus, you won’t feel guilty about indulging in the whole pie!

Crispy Asian Chicken and Creamy Corn Bake

Bold aromatic ingredients, such as soy sauce, ginger, green onions and garlic, are the key to infusing this light meal with serious, savory flavor – not to mention a seriously crispy exterior on our faux "fried" chicken, despite having only 339 calories!

     Photo: Gregory James, Jessica Colley

By Jennifer Iserloh

Serves: 4
Hands-on time: 15 minutes
Total time: 45 minutes

INGREDIENTS:

• 2 egg whites
• 1 1-inch piece ginger, peeled and cut into thirds
• 2 tsp low-sodium soy sauce
• 1 tbsp arrowroot
• 2 cloves garlic, cut in half
• 2 boneless, skinless chicken breasts (about 1 lb), sliced into 4 even cutlets
• 2 cups unsweetened all-natural crispy brown rice cereal
• Olive oil cooking spray

CORN BAKE:

• 1 tbsp olive oil
• 2 cloves garlic, chopped
• 2 tsp Chinese five-spice powder
• 1 tbsp whole-wheat flour
• 1 cup skim milk
• 1 1/2 cups thawed-from-frozen corn
• 1 1/2 packed cups baby spinach leaves
• 2 scallions, thinly sliced
• 1 egg white
• 1/4 tsp baking soda

INSTRUCTIONS:

1. Preheat oven to 350°F. Place 2 egg whites, ginger, soy sauce, arrowroot and halved garlic in a mini chopper or blender. Blend to break up ginger and garlic, until fairly smooth. Transfer egg mixture to a shallow dish and add chicken, turning a few times to coat; set aside. Place cereal on a sheet of wax paper.
2. Prepare corn bake: Add oil, chopped garlic and five-spice powder to a small saucepan over medium heat. Cook for 1 to 2 minutes, stirring often, until garlic becomes golden and fragrant. Add flour and cook for 2 more minutes, mashing mixture with the back of a spoon until a thick paste forms. Reduce heat to low and whisk in milk, bringing mixture to a slow simmer. Cook for 2 to 3 minutes, until sauce thickens. Stir in corn, spinach and scallions and cook for about 1 minute more, until spinach wilts. Stir in 1 egg white and baking soda. Transfer mixture to an 8 x 8-inch baking dish and place in preheated oven.
3. Remove chicken from egg mixture. Press both sides of each chicken cutlet into cereal and transfer to a large baking sheet misted with cooking spray. Coat tops of chicken with a thin layer of cooking spray and transfer to oven, alongside corn mixture. Bake both for about 25 minutes, until corn has puffed and chicken has cooked through and is no longer pink in the center. Remove corn mixture and chicken from oven, letting chicken rest for 4 minutes before slicing and serving with corn bake.

Nutrients per serving (4 oz chicken and 3/4 cup corn bake): Calories: 339, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 35 g, Fiber: 3 g, Sugars: 5 g, Protein: 35 g , Sodium: 300 mg, Cholesterol: 67 mg

READER RECIPE TESTER
Ashley Costello
Chesapeake, Virginia
“I easily found all the ingredients needed for this recipe and even got my hands on fresh corn (yum!). The finished product appealed to every member of the family (that’s ages one, five and eight, plus adults). I did add sea salt and black pepper throughout to suit my tastes, but I really liked the combination of corn, spinach and spices in the Creamy Corn Bake.”

Penne with Chicken Sausage, Tomatoes & Spinach

We add depth to the Tetra Pak tomatoes by simmering them with onions, tomato paste, garlic and red pepper flakes. This process also thickens the sauce so it lightly coats the penne instead of drowning it.

Photo: Bianca Dipietro

By Julie O'Hara

Serves: 4
Hands-on time: 30 minutes
Total time: 30 minutes

INGREDIENTS:

• 8 oz whole-wheat penne pasta
• Olive oil cooking spray
• 3 3-oz all-natural, fully cooked low-fat chicken sausages, halved lengthwise and sliced
• 1/2 tbsp olive oil
• 1 small onion, chopped (any variety)
• Pinch sea salt
• 2 pinches fresh ground black pepper or to taste, divided
• 2 to 3 cloves garlic, finely chopped
• 1/4 tsp red pepper flakes, or to taste
• 1/2 tbsp double-concentrated tomato paste (from tube)
• 1 1/3 cups jarred or boxed chopped tomatoes (TRY: Pomi Chopped Tomatoes)
• 7 oz baby spinach
• 1 oz low-sodium Parmesan cheese, grated

INSTRUCTIONS:

1. Cook penne to al dente according to package directions. Drain and return to pot. Set aside.
2. Meanwhile, heat a large skillet on medium-high and coat with cooking spray. Add sausage and cook, stirring occasionally, until lightly browned and heated through, about 5 minutes. Transfer to a small bowl and set aside.
3. Add oil to skillet and heat on medium-high. Add onion and season with 1 pinch each salt and black pepper. Cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garlic, pepper flakes and tomato paste and cook, stirring frequently, for 2 minutes. Add tomatoes and bring to a simmer. Reduce heat to medium-low and gently simmer, stirring occasionally, until slightly reduced, 1 to 2 minutes. Add half of spinach, stirring until beginning to wilt. Stir in remaining spinach and simmer until tender and most liquid has evaporated, 2 to 4 minutes. Season with a pinch of black pepper.
4. To pot with pasta, add tomato mixture, stir well to combine and cook on low until heated through. Spoon into serving bowls and top with Parmesan, dividing evenly. Serve immediately.

Nutrients per 1 1/2-cup serving: Calories: 401, Total Fat: 11 g, Sat. Fat: 3 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0.2 g, Carbs: 53 g, Fiber: 8 g, Sugars: 4 g, Protein: 23 g, Sodium: 488 mg, Cholesterol: 58 mg

Nutritional Bonus:

In this satisfying dish, you’ll get 41% of your daily requirement for vitamin A, an important micronutrient for maintaining healthy bones, skin and teeth.

Pasta Roll-ups with Turkey and Spinach

Here's a good way to sneak some greens into your kids – and time into your schedule! These lasagna-style roll-ups can be made ahead of time and reheated for a quick, easy weeknight meal.

Photo: Yvonne Duivenvoorden

By Diana Burrell

Serves: 8
Hands-on time: 45 minutes
Total time: 1 hour, 30 minutes

INGREDIENTS:

• 1 tsp extra-virgin olive oil
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 lb ground turkey breast
• 3/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1 28-oz can whole tomatoes in juice
• 1 tsp salt
• 8 sheets dried high-protein or whole-wheat lasagna
• 1 10-oz box frozen chopped spinach, thawed
• 1 15-oz container nonfat ricotta cheese
• 1 egg
• 3/4 cup shredded reduced-fat mozzarella cheese

INSTRUCTIONS:

1. In a large skillet, heat olive oil over medium. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.
2. Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.
3. Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined
4. Spread 1 cup of cooked tomato sauce into bottom of a 9 x 10-inch casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella
5. Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until roll-ups are browned and bubbly.

Nutrients per serving: Calories: 234, Total Fat: 3 g, Sat. Fat: 0 g, Carbs: 27 g, Fiber: 5 g, Sugars: 7 g, Protein: 28 g, Sodium: 508 mg, Cholesterol: 76 mg

Nutritional Bonus:
One serving of these lasagna-style roll-ups gives you 90 % of your vitamin A requirement and a healthy dose of calcium – 366 milligrams to be precise.

TIP:

Your leftovers need not go to waste when a recipe calls for ground turkey and all you’ve got is breast meat! Cut the turkey into cubes and pulse them in your food processor (just a few pulses is all it takes)
.