EGGPLANT ROLLATINI
Serves 4 Active Time: 15 min Total Time: 40 min Net Carbs: 9g
Three kinds of cheese and meaty eggplant beef up this satisfying vegetarian meal
• 8 (1⁄8" thick) lengthwise slices eggplant
• 1 Tbs. olive oil
• 1 (5 oz.) cont. baby spinach
• 1 clove garlic, minced
• 1 cup ricotta cheese
• 1⁄4 cup grated Parmesan cheese
• 1 cup no-sugar-added marinara sauce
• 1⁄2 cup shredded mozzarella cheese
1│Heat oven to 375°F. Grease 1 1⁄2 qt. baking dish. Brush eggplant with oil; sprinkle with 1⁄4 tsp. salt and 1⁄4 tsp. pepper. In batches, in 13"x9" microwave-safe baking dish, microwave eggplant in 15-sec. intervals until tender.
2│Coat 12" nonstick skillet with cooking spray. Heat over medium heat. Add spinach and garlic; cook, stirring often, until wilted. Transfer to bowl; stir in ricotta and Parmesan. Spoon sauce into baking dish. Divide eggplant into 4 stacks. Place spinach mixture in center of each stack; roll up. Place in dish; cover. Bake 15 min. Uncover; top with mozzarella. Broil until browned, about 2 min.
Per serving: Cal. 271 Pro. 14g Carb. 12g Fiber 3g Sug. 4g Chol. 47mg Sod. 648mg Total fat: 19g Sat. 9g Trans. 0g
KALE AND FETA FRITTATA
Serves 4 Active Time: 15 min Total Time: 35 min Net Carbs: 7g
Toasted pine nuts add buttery flavor to this satisfying fast and easy dish
• 8 eggs
• 1 cup crumbled feta cheese (4 oz.)
• 1⁄2 cup milk
• 2 scallions, thinly sliced
• 1⁄4 cup chopped fresh mint
• 1⁄4 cup pine nuts
• 8 cups chopped kale (from 16 oz. pkg.)
• 1⁄2 cup drained roasted red peppers (from a jar) cut into 1⁄2"-wide strips, patted dry
1│Heat oven to 375°F. Whisk eggs, 1⁄2 cup cheese, milk, scallions, mint, 1⁄4 tsp. salt and 1⁄4 tsp. pepper; reserve. In 10" ovenproof nonstick skillet, cook pine nuts over medium heat, stirring, until lightly browned, 2–3 min.; transfer to small bowl.
2│Coat same skillet with cooking spray. Heat over medium heat. Add kale; cook, stirring, until wilted, 2–3 min. Stir in egg mixture; cook until edges begin to set, 5 min. Top with peppers, remaining cheese and pine nuts. Bake until set, 17–18 min.
Per serving: Cal. 341 Pro. 21g Carb. 10g Fiber 3g Sug. 4g Chol. 407mg Sod. 714mg Total fat: 24g Sat. 9g Trans. 0g
CHICKEN AND CAULIFLOWER GRATIN
Serves 4 Active Time: 20 min Total Time: 35 min Net Carbs: 6g
We gave au gratin potatoes a good-foryou spin in this comforting main course
• 4 (6 oz.) boneless, skinless chicken breast halves
• 1 Tbs. olive oil
• 1 (16 oz.) pkg. frozen cauliflower florets, cooked
• 1 1⁄2 cups heavy cream
• 2 cloves garlic, minced
• 2 Tbs. thinly sliced fresh sage leaves
• 4 oz. Fontina cheese, shredded (1 cup)
1│Coat 2 1⁄2-qt. baking dish with cooking spray. Sprinkle chicken with 1⁄2 tsp. salt and 1⁄4 tsp. pepper. In 12" nonstick skillet, heat oil over medium heat; add chicken. Cook, flipping once, until golden, 5 min. per side. Cover; over low heat, cook until no longer pink in centers, 3–10 min. Remove; cover. Wipe skillet clean.
2│Chop 1⁄2 cup cauliflower. Transfer remaining florets and chicken to baking dish; cover. Heat broiler. In same skillet, cook cream, garlic, 1 Tbs. sage, 1⁄4 tsp. salt and 1⁄4 tsp. pepper until thickened, 5 min. Stir in 1⁄2 cup cheese. Pour over chicken and cauliflower. Top with chopped cauliflower and remaining cheese and sage. Broil until golden, 2–3 min.
Per serving: Cal. 647 Pro. 47g Carb. 9g Fiber 3g Sug. 5g Chol. 229mg Sod. 797mg Total fat: 48g Sat. 28g Trans. 1g
BEEF CHILI
Serves 5 Active Time: 25 min Total Time: 55 min Net Carbs: 9g
Our stick-to-your-ribs one-pot meal spiced with cumin is a cinch to put together
• 1 Tbs. oil
• 1 onion, chopped (1 1⁄2 cups)
• 2 cloves garlic, finely chopped
• 1 lb. ground beef
• 1 Tbs. chili powder
• 1⁄2 tsp. ground cumin
• 1 (14.5 oz.) can diced tomatoes
• Grated Monterey Jack cheese (optional)
• Fresh cilantro (optional)
1│In pot, heat oil over medium-high heat. Add onion and garlic; cook, stirring occasionally, until onion is softened, about 5 min. Add ground beef, chili powder, cumin and 3⁄4 tsp. salt; cook, breaking up beef into small pieces, until browned and cooked through, about 5 min.
2│Add tomatoes with their juice; bring to a boil. Reduce heat to medium-low. Cover; simmer, stirring occasionally, until flavors blend, about 30 min. If desired, top with Monterey Jack cheese and fresh cilantro.
Per serving: Cal. 374 Pro. 21g Carb. 12g Fiber 3g Sug. 6g Chol. 81mg Sod. 801mg Total fat: 26g Sat. 9g Trans. 1g
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