CREAMY FETTUCCINE WITH BRUSSELS SPROUTS & MUSHROOMS
ACTIVE: 30 min TOTAL: 30 min
Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.
• 12 ounces whole-wheat fettuccine
• 1 tablespoon extra-virgin olive oil
• 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
• 4 cups thinly sliced Brussels sprouts
• 1 tablespoon minced garlic
• 1/2 cup dry sherry (see Note), or 2 tablespoons sherry vinegar
• 2 cups low-fat milk
• 2 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 cup finely shredded Asiago cheese, plus more for garnish
1│Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside.
2│Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
3│Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired.
SERVES 6: about 1⅓ cups each → CAL 384 / FAT 10G (SAT 4G) / CHOL 21MG / CARBS 56G / TOTAL SUGARS 8G (ADDED 0G) / PROTEIN 18G / FIBER 10G / SODIUM 431MG / POTASSIUM 597MG
Ingredient note: We prefer dry sherry, sold with other fortified wines in your wine or liquor store, instead of higher-sodium “cooking” sherry.
CAULIFLOWER & KALE FRITTATA
ACTIVE: 45 min TOTAL: 45 min
Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.
• 2 tablespoons extra-virgin olive oil, divided
• 1 small onion, sliced
• 2 cups small cauliflower florets
• ¼ cup water
• 5 cups chopped kale
• 3 cloves garlic, minced
• 1 teaspoon chopped fresh thyme
• 1/2 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 8 large eggs
• 1/2 teaspoon smoked paprika
• 1/2 cup crumbled goat cheese or shredded Manchego cheese
1│Position a rack in upper third of oven; preheat broiler to high.
2│Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add onion and cook, stirring occasionally, until starting to brown, 2 to 4 minutes. Add cauliflower and water. Cover and cook until just tender, about 6 minutes. Add kale, garlic, thyme and ¼ teaspoon each salt and pepper; cook, stirring often, until the kale is wilted, 2 to 3 minutes.
3│Whisk eggs, paprika and the remaining ¼ teaspoon salt and pepper in a large bowl. Add the vegetables to the egg mixture; gently stir to combine. Wipe the pan clean; add the remaining 1 tablespoon oil and heat over medium heat. Pour in the egg mixture and top with cheese. Cover and cook until the edges are set and the bottom is brown, 4 to 5 minutes.
4│Transfer the pan to the oven and broil until the top of the frittata is just cooked, 2 to 3 minutes.
SERVES 4: ¼ frittata each → CAL 293 / FAT 21G (SAT 7G) / CHOL 383MG / CARBS 8G / TOTAL SUGARS 3G (ADDED 0G) / PROTEIN 18G / FIBER 2G / SODIUM 517MG / POTASSIUM 465MG
QUICK LENTIL SALMON SALAD
ACTIVE: 30 min TOTAL: 30 min
In this budget-friendly salmon recipe, canned salmon tops lentils, carrots and celery. Fiberrich lentils come in a variety of colors, and they typically cook faster than dried beans, so they’re a great choice for a fast weeknight dinner.
• 3/4 cup brown lentils
• ½ cup chopped red onion plus ¼ cup thinly sliced, divided
• 2 cloves garlic, minced
• 3/4 teaspoon salt
• ¼ cup extra-virgin olive oil
• 3 tablespoons red-wine vinegar
• 3/4 teaspoon dried thyme
• ¼ teaspoon ground pepper
• 1 15-ounce can salmon, drained
• 1 cup carrot ribbons
• 1 cup sliced celery
• 4 lemon wedges for serving
1│Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.
2│Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme and pepper.
3│Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.
SERVES 4: 1½ cups each → CAL 341 / FAT 15G (SAT 2G) / CHOL 24MG / CARBS 25G / TOTAL SUGARS 4G (ADDED 0G) / PROTEIN 26G / FIBER 9G / SODIUM 723MG / POTASSIUM 529MG
LOADED GARDEN PIZZ'ALAD
ACTIVE: 1 hr TOTAL: 2 hr
To make aheah: Prepare dough through Step 2, cover the bowl with plastic wrap and refrigerate for up to 1 day. Or tightly wrap unrisen dough in oiled plastic wrap and freeze for up to 3 months. Defrost in the refrigerator overnight. Let refrigerated (or previously frozen) dough stand at room temperature for 1 hour before rolling out.
Equipment: Pizza stone Here a garden salad packed with lettuce, bell pepper and avocado rests atop a provolone cheese pizza. And it’s all drizzled with tangy homemade ranch dressing. We recommend a knife, a fork and plenty of napkins to dig into this pizz’alad! Using bread flour gives the pizza crust a crisp and sturdy structure, but all-purpose flour works well in its place.
Whole-Grain Pizza Dough
• ⅔ cup lukewarm water
• 1 teaspoon instant or RapidRise yeast
• 1 teaspoon sugar
• 1¼ cups bread flour or allpurpose flour
• ¾ cup whole-wheat pastry flour or all-purpose flour
• ½ teaspoon salt
Topping & Salad
• 1 tablespoon extra-virgin olive oil
• ¾ cup shredded provolone cheese
• 2 cups chopped romaine lettuce
• 1 small red bell pepper, diced
• 1 avocado, diced
• 1 cup sliced button mushrooms
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• ⅛ teaspoon salt
• ⅓ cup reduced-fat sour cream
• ⅓ cup buttermilk
• 1 tablespoon chopped fresh chives
• 1 tablespoon chopped fresh dill
• ½ cup alfalfa sprouts
1│To prepare pizza dough: Stir water, yeast and sugar in a large bowl; let stand until the yeast has dissolved, about 5 minutes. Stir in bread flour (or all-purpose flour), whole-wheat flour (or all-purpose flour) and salt until the dough begins to come together.
2│Turn the dough out onto a lightly floured work surface. Knead until smooth and elastic, about 10 minutes. Place the dough in an oiled bowl and turn to coat.
3│Cover the bowl with a clean kitchen towel; set aside in a warm, draft-free place until the dough has nearly doubled in size, about 1 hour.
4│To bake pizza and prepare topping & salad: Position rack in lower third of oven, place a pizza stone on the rack and preheat oven to 500°F. Let the stone heat at 500° for 20 minutes.
5│Roll pizza dough on a lightly floured surface into a 12- to 14-inch circle (depending on the size of your stone). Transfer to a lightly floured pizza peel (or inverted
baking sheet).
6│Brush the dough with oil and sprinkle cheese on top. Slide the pizza onto the hot stone. Bake until golden and crispy, 8 to 10 minutes.
7│Meanwhile, toss lettuce, bell pepper, avocado, mushrooms and tomatoes in a large bowl.
8│Mash garlic and salt together with a fork in a small bowl to make a coarse paste. Stir in sour cream, buttermilk, chives and dill until combined.
9│When the pizza is done, transfer to a large cutting board and let cool for 5 minutes. Drizzle 2 tablespoons of the dressing over the pizza. Mound the salad in the middle and drizzle with the remaining dressing. Top with alfalfa sprouts and serve immediately.
SERVES 5: ⅕ pizza each → CAL 370 / FAT 15G (SAT 5G) / CHOL 16MG / CARBS 48G / TOTAL SUGARS 4G (ADDED 1G) / PROTEIN 13G / FIBER 7G / SODIUM 457MG / POTASSIUM 525MG
MEXICAN CCABBAGE SOUP
ACTIVE: 20 min TOTAL: 20 min
To make ahead: Prepare through Step 3 up to 2 days ahead. Refrigerate vegetables, chicken and dressing separately. Toss just before serving. Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.
• 2 tablespoons extra-virgin olive oil
• 2 cups chopped onions
• 1 cup chopped carrot
• 1 cup chopped celery
• 1 cup chopped poblano or green bell pepper
• 4 large cloves garlic, minced
• 8 cups sliced cabbage
• 1 tablespoon tomato paste
• 1 tablespoon minced chipotle chiles in adobo sauce
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• 4 cups low-sodium vegetable broth or chicken broth
• 2 15-ounce cans low-sodium pinto or black beans, rinsed
• ¾ teaspoon salt
• ½ cup chopped fresh cilantro, plus more for serving
• 2 tablespoons lime juice Crumbled queso fresco, nonfat plain Greek yogurt and/or diced avocado for garnish
1│Heat oil in a large soup pot (8-quart or larger) over medium heat. Add onions, carrot, celery, poblano (or bell pepper) and garlic; cook, stirring frequently, until softened, 10 to 12 minutes. Add cabbage; cook, stirring occasionally, until slightly softened, about 10 minutes more. Add tomato paste, chipotle, cumin and coriander; cook, stirring, for 1 minute more.
2│Add broth, water, beans and salt. Cover and bring to a boil over high heat. Reduce heat and simmer, partially covered, until the vegetables are tender, about 10 minutes. Remove from heat and stir in cilantro and lime juice. Serve garnished with cheese, yogurt and/or avocado, if desired.
SERVES 8: 1½ cups each → CAL 167 / FAT 4G (SAT 1G) / CHOL 0MG / CARBS 27G / TOTAL SUGARS 7G (ADDED 0G) / PROTEIN 6G / FIBER 9G / SODIUM 408MG / POTASSIUM 624MG
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