Ingredients

2 tablespoons olive oil
1/2 medium yellow onion, finely chopped
3 medium garlic cloves, thinly sliced
1 1/2 pounds boneless skinless chicken meat, large dice
1 1/2 cups quartered artichoke hearts (canned or jarred - not frozen)
2/3 cup dry white wine
1/3 cup water
1 teaspoon freshly squeezed lemon juice
1/2 cup lightly packed thinly sliced basil leaves
1 teaspoon lemon zest

Directions

Heat oil in a large frying pan over medium-high heat. When it shimmers, add onion and garlic, season with salt and freshly ground black pepper, and cook until golden, about 4 minutes. Add chicken and cook, stirring rarely, until well browned on all sides, about 5 minutes. Add artichoke hearts and cook until slightly broken down, about 3 minutes.

Add wine, water, and juice and scrape the bottom of the pan to incorporate any browned bits. Cook until alcohol smell is cooked off and sauce is slightly reduced, about 5 minutes. Remove from heat, stir in basil and lemon, and serve.

Ingredients

4 6 -ounce skinless arctic char fillets (about 1 inch thick)
Kosher salt and freshly ground pepper
4 tablespoons extra-virgin olive oil, plus more for drizzling
8 ounces white button mushrooms, sliced
2 shallots, finely chopped
2 tablespoons red wine vinegar, plus more for drizzling
2 teaspoons whole-grain mustard
1 tablespoon chopped chives
1 tablespoon chopped fresh parsley
2 bunches arugula, trimmed

Directions

Preheat the oven to 350 degrees. Season the fish with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the fish and sear until golden on the bottom and cooked halfway through, about 3 minutes. Flip onto a baking sheet and bake until cooked through, 3 to 5 more minutes.

Meanwhile, wipe out the skillet, return to medium-high heat and add the remaining 3 tablespoons oil. Add the mushrooms and cook, without stirring, until browned on one side, about 1 minute. Stir and cook until browned all over, about 3 more minutes. Add the shallots and cook until soft, stirring, about 2 minutes. Whisk in 2 tablespoons vinegar and the mustard and bring to a boil. Remove from the heat and stir in the chives and parsley.

Drizzle the arugula with oil and vinegar in a bowl, season with salt and pepper and toss. Divide among plates and serve with the fish. Spoon the mushrooms and pan juices on top.

Per serving: Calories 376; Fat 19 g (Saturated 3 g); Cholesterol 80 mg; Sodium 399 mg; Carbohydrate 14 g; Fiber 1 g; Protein 38 g

Ingredients

1 1/4 pounds boneless sirloin steak (about 1 inch thick), excess fat trimmed
Kosher salt
2 tablespoons extra-virgin olive oil
4 cloves garlic, smashed
1 large onion, sliced 1/4 inch thick
2 bell peppers (1 red, 1 yellow), sliced 1/2 inch thick
4 jarred pepperoncini, drained and thinly sliced
1 15 -ounce can crushed tomatoes
1/2 teaspoon dried oregano
Pinch of red pepper flakes
2 tablespoons chopped fresh parsley
Focaccia, for serving (optional)

Directions

Sprinkle the steak all over with 1/4 teaspoon salt. Heat the olive oil in a large skillet over medium-high heat. Add the steak and sear until browned, about 2 minutes per side. Transfer to a plate.

Add the garlic to the skillet. Once it sizzles, add the onion and bell peppers and cook, stirring occasionally, until they soften slightly, about 4 minutes. Add the pepperoncini, tomatoes, oregano, red pepper flakes and 3/4 cup water and stir to combine. Bring to a rapid simmer, then nestle the steak in the sauce and simmer, turning once, until medium rare, about 7 minutes. Transfer the steak to a cutting board and let rest about 5 minutes. Continue simmering the sauce until thickened, about 3 more minutes.

Thinly slice the steak against the grain and divide among plates. Top with the sauce and parsley. Serve with focaccia.

Ingredients

4 sweet potatoes (about 8 ounces each)
2 ounces sliced pancetta (about 8 thin slices)
1 bunch broccoli rabe, tough stems trimmed, roughly chopped
Kosher salt
8 ounces shiitake mushrooms, stemmed and sliced
2 cloves garlic, thinly sliced
1/8 teaspoon red pepper flakes
1/2 cup part-skim ricotta cheese
1 tablespoon finely grated parmesan cheese
Freshly grated nutmeg

Directions

Pierce each sweet potato with a fork in a few spots. Arrange on a microwave-safe plate and microwave until soft, about 12 minutes.

Meanwhile, cook the pancetta in a large skillet over medium heat, turning once, until crisp, about 4 minutes. Remove from the skillet and drain on paper towels. Increase the heat to medium high; add the broccoli rabe and 1/4 teaspoon salt to the skillet and cook, stirring occasionally, about 3 minutes. Add the mushrooms, garlic and red pepper flakes and cook, stirring occasionally, until the vegetables are tender, about 3 more minutes.

Mix the ricotta, parmesan, and nutmeg to taste in a small bowl. Split open the sweet potatoes lengthwise and fluff the flesh with a fork. Top each with about 1 teaspoon of the ricotta mixture, then top evenly with the broccoli rabe mixture and the remaining ricotta mixture. Chop the pancetta and sprinkle evenly on top.

Per serving: Calories 354; Fat 9 g (Saturated 4 g); Cholesterol 20 mg; Sodium 358 mg; Carbohydrate 55 g; Fiber 7 g; Protein 15 g

Ingredients

Eight 6-inch whole wheat tortillas
Cooking spray or olive oil, for oiling tortillas
1 tablespoon spicy brown or Dijon mustard
1 cup shredded low-sodium Swiss (4 ounces)
4 ounces very thinly sliced low-sodium lean Black Forest or Virginia ham
1/2 small red onion, extra thinly sliced
Freshly ground black pepper
1 1/2 tablespoons no-sugar-added apple butter, plus more for topping, optional
2 small apples, cut into thin sticks (red and green)
Lemon juice and ground cinnamon for tossing

Directions

Preheat the oven to 200 degrees F.

Spray 4 of the tortillas with cooking spray (or brush with olive oil). Lay the oiled tortillas on a large cutting board oiled-side down. Brush with the mustard and sprinkle with about half of the cheese. Top each evenly with a thin layer of ham, onions and some pepper, and then finish with the remaining cheese.

Brush the apple butter evenly on the remaining tortillas. Place one apple-butter tortilla on top of a ham-and-cheese tortilla (filling sides in), and firmly press the tortillas together to make a quesadilla.

Heat a large nonstick skillet over medium heat. Lay a quesadilla oiled-side down in the pan and cook until golden brown and the cheese starts to melt, about 2 minutes. Spray the top of the quesadilla with cooking spray, turn and cook until the other side browns and the cheese is melted, 2 to 3 minutes more. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining quesadillas.

Cut the quesadillas into 4 wedges and arrange on plates. Toss the apples with lemon and juice and cinnamon to taste. Serve with the apple slices.

Ingredients

Cooking spray
3 skinless, boneless chicken breasts (about 1 1/4 pounds), sliced into 1/4-inch-thick strips
1 tablespoon extra-virgin olive oil
1/2 cup falafel mix
2 whole-wheat pitas, halved
6 tablespoons hummus
Grated zest and juice of 1 lemon
1/2 teaspoon harissa or other hot chile paste
4 cups shredded coleslaw mix
6 radishes, halved and thinly sliced
1 cup chopped fresh parsley
Kosher salt

Directions

Preheat the oven to 425 degrees F. Set a rack on a rimmed baking sheet and coat with cooking spray. Toss the chicken with the olive oil in a large bowl, then add the falafel mix and toss to coat. Arrange the chicken on the rack and bake until golden and cooked through, about 10 minutes. While the chicken is baking, stack the pita halves and wrap them in foil; warm in the oven, about 5 minutes.

Meanwhile, mix the hummus, lemon zest and juice, harissa and 3 tablespoons water in a large bowl. Remove 2 tablespoons of the hummus sauce and reserve. Add the coleslaw mix, radishes and parsley to the remaining hummus sauce and toss. Season with salt.

Divide the chicken among plates and drizzle with the reserved hummus sauce. Stuff the slaw in the pitas and serve with the chicken.

Per serving: Calories 366; Fat 9 g (Saturated 1 g); Cholesterol 82 mg; Sodium 587 mg; Carbohydrate 32 g; Fiber 8 g; Protein 43 g

Ingredients

1 15 -ounce can kidney beans, drained and rinsed
1 small red onion, shredded and squeezed dry (about 1/2 cup)
1/3 cup chopped walnuts
1 small carrot, finely diced
1 cup plain or whole-wheat breadcrumbs
2 scallions, white and green parts, finely chopped
2 tablespoons chopped fresh parsley
2 teaspoons Worcestershire or soy sauce
Kosher salt and freshly ground pepper
3 tablespoons extra-virgin olive oil
3 cups assorted mushrooms, sliced
4 English muffins, split and toasted
Mayonnaise and/or mustard, for garnish
Baby spinach or arugula, for garnish

Directions

Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined.

Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate.

Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on the English muffins with mayonnaise and/or mustard, baby greens and mushrooms.

Ingredients

1 8 -ounce package udon noodles
4 tablespoons roasted peanut oil, or 3 tablespoons sesame oil mixed with 1 tablespoon vegetable oil
1 12 -ounce package firm tofu, cut into 12 pieces
Kosher salt and freshly ground pepper
1 11 -ounce package Asian cooking greens or baby spinach
1 bunch scallions, thinly sliced diagonally
Large pinch of red pepper flakes
3 tablespoons soy sauce
Pinch of sugar

Directions

Cook the udon noodles as the label directs. (Don't overcook or they will get mushy.) Drain, reserving about 1/3 cup of the cooking water.

Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Pat the tofu dry and season all over with salt and pepper. Add the tofu to the skillet and sear until golden brown, about 2 minutes per side. Set aside and keep warm.

Add 1 tablespoon oil and the greens to the skillet. Cook, tossing, until just wilted. Add the scallions, red pepper flakes, the remaining 1 tablespoon oil, the soy sauce and sugar. Add the reserved cooking water; heat to create a broth. Divide the noodles and greens among 4 bowls and top with the tofu.

Ingredients

3 tablespoons unsalted butter, plus more for the dish
2 1/2 cups shredded rotisserie chicken
1 1/2 cups ricotta cheese
3/4 cup grated parmesan cheese, plus more for serving
1/4 cup chopped fresh herbs (such as parsley, dill, chives or mint)
Kosher salt and freshly ground pepper
8 store-bought crepes (about 9 inches each)
1 shallot, sliced
1/2 pound asparagus, trimmed and cut into pieces
3/4 cup low-sodium chicken broth
1 teaspoon finely grated lemon zest

Directions

Preheat the oven to 425 degrees F. Butter a large baking dish. Combine the chicken, ricotta, 1/2 cup parmesan, 3 tablespoons herbs, 3/4 teaspoon salt and 1/2 teaspoon pepper in a medium bowl. Spoon about 1/4 cup filling across the lower half of each crepe; roll up to enclose the filling. Place the crepes, seam-side down, in the baking dish. Cover with foil and bake until the filling is hot, about 15 minutes.

Meanwhile, melt 3 tablespoons butter in a skillet over medium-high heat. Add the shallot and cook until it softens, about 1 minute. Add the asparagus and cook until just tender, about 3 minutes. Add the chicken broth, lemon zest and the remaining 1 tablespoon herbs and simmer until the sauce is slightly thickened, about 2 minutes. Stir in the remaining 1/4 cup parmesan and season with salt and pepper.

Divide the crepes among plates, top with the asparagus and sauce, and sprinkle with parmesan.

Per serving: Calories 405; Fat 24 g (Saturated 14 g); Cholesterol 115 mg; Sodium 984 mg; Carbohydrate 19 g; Fiber 1 g; Protein 26 g

Ingredients

2 bunches Swiss chard (about 2 pounds)
1 teaspoon caraway seeds
1 teaspoon cumin seeds
3 tablespoons extra-virgin olive oil, plus more for drizzling
1 medium onion, finely chopped
2 tablespoons tomato paste
1 tablespoon harissa or other hot sauce
4 cloves garlic, finely chopped
6 cups low-sodium chicken broth
1 lemon, halved
Kosher salt
1/4 cup plain Greek yogurt
4 hard-boiled eggs, peeled and quartered
2 cups pita chips, coarsely crushed

Directions

Cut the chard stems into 1/2-inch pieces and the leaves into 1-inch pieces; keep separate. Toast the caraway and cumin seeds in a skillet over medium heat, 1 to 2 minutes. Cool, then grind in a spice grinder or transfer to a resealable plastic bag and crush with a heavy skillet.

Heat the olive oil in a large pot over medium heat. Add the chard stems and onion and cook until softened, 5 to 6 minutes. Clear a space in the pan, then add the tomato paste, harissa, garlic and ground spices. Cook 2 minutes, then stir into the vegetables. Add the chard leaves, chicken broth and 1 cup water, bring to a rapid simmer and cook until the chard is tender, about 10 minutes. Squeeze in the juice from 1/2 lemon and season with salt.

Mix the yogurt, the juice from the remaining 1/2 lemon and a pinch of salt. Divide the soup among bowls. Add the eggs, pita chips and a dollop of the yogurt mixture; drizzle with olive oil.

Per serving: Calories 315; Fat 19 g (Saturated 4 g); Cholesterol 255 mg; Sodium 866 mg; Carbohydrate 18 g; Fiber 5 g; Protein 20 g

Ingredients

Fish:

Vegetable oil cooking spray
4 (5 to 6-ounce) tilapia fillets
Extra-virgin olive oil, for drizzling
Kosher salt and freshly ground black pepper

Sauce:

1/4 cup plain, full-fat Greek yogurt
2 teaspoons agave nectar or honey
1 teaspoon Dijon mustard
1/4 cup lemon juice (from 1 large lemon)
2 tablespoons chopped fresh chives
Kosher salt and freshly ground black pepper

Directions

For the fish: Preheat a broiler. Spray a small baking sheet or glass baking dish with vegetable oil cooking spray. Set aside.

Drizzle the tilapia fillets on both sides with olive oil and season with salt and pepper. Arrange the fillets in a single layer on the prepared baking sheet and broil until cooked through and the flesh flakes easily with a fork, about 6 to 8 minutes. Set aside to cool slightly.

For the sauce: In a small bowl, mix together the yogurt, agave nectar, and mustard until smooth. Whisk in the lemon juice and chives. Season with salt and pepper, to taste.

Transfer the tilapia to a serving platter and drizzle with the sauce.

Ingredients

Kosher salt
1/2 pound haricots verts or green beans, halved
2/3 cup low-fat plain yogurt
3 tablespoons low-fat mayonnaise
1 to 2 tablespoons fresh lemon juice
1/2 cup chopped fresh chives
1/4 cup chopped fresh basil
3 anchovy fillets, chopped
Freshly ground pepper
1/2 pound lump or claw crabmeat
1 Hass avocado, halved, pitted and diced
3 romaine hearts, chopped
1 1/2 cups whole-wheat croutons
1 pint cherry tomatoes, halved

Directions

Bring a saucepan of salted water to a boil. Add the haricots verts and cook until crisp-tender, 3 to 5 minutes. Drain and run under cold water to stop the cooking.

Puree the yogurt, mayonnaise, lemon juice, chives, basil and anchovies in a blender until smooth. Season with salt and pepper.

Toss the crabmeat, half of the avocado and about 1 tablespoon of the yogurt dressing in a small bowl. Toss the romaine, croutons, haricots verts and the remaining avocado with the remaining dressing in a large bowl.

Divide the romaine salad among plates, top with the tomatoes and place some of the crab mixture in the center.

Ingredients

Cooking spray
1 small carrot
1 small red onion, halved
1 pound ground chicken
1/4 cup panko (Japanese breadcrumbs)
1/4 cup hoisin sauce
1 tablespoon grated peeled ginger
4 teaspoons low-sodium soy sauce
3 teaspoons hot Asian chili sauce, such as sambal oelek
8 ounces white mushrooms, thinly sliced
2 teaspoons toasted sesame oil
Juice of 1 lime
4 whole-wheat sesame hamburger buns

Directions

Preheat the oven to 375 degrees F. Mist a baking sheet with cooking spray. Grate the carrot and 1/2 onion into a large bowl. Add the chicken, panko, 2 tablespoons hoisin sauce, the ginger, 3 teaspoons soy sauce and 1 teaspoon sambal oelek and mix until combined. Shape the chicken mixture into 4 patties and place on the prepared baking sheet. Bake until cooked through, about 20 minutes.

Meanwhile, thinly slice the remaining 1/2 onion. Toss with the mushrooms, sesame oil, lime juice and the remaining 1 teaspoon soy sauce in a bowl. Mix the remaining 2 tablespoons hoisin sauce and 2 teaspoons sambal oelek with 1 tablespoon water in another bowl.

Warm the hamburger buns in the oven. Serve the burgers on the buns with a drizzle of the hoisin-sambal sauce and some of the mushroom mixture.

Per serving: Calories 360; Fat 14 g (Saturated 3 g); Cholesterol 75 mg; Sodium 1,143 mg; Carbohydrate 40 g; Fiber 4 g; Protein 24 g

Ingredients

2 tablespoons Dijon mustard
2 tablespoons finely chopped fresh cilantro
1 tablespoon light mayonnaise
2 teaspoons pure maple syrup
Four 5-ounce skinless center-cut salmon fillets
Kosher salt and freshly ground black pepper

Directions

Preheat the oven to 400 degrees F. Line a rimmed baking sheet with aluminum foil.

Mix together the mustard, 1 tablespoon of the cilantro, the mayonnaise and maple syrup in a bowl. Put the salmon fillets on the baking sheet and sprinkle with 1/4 teaspoon each salt and pepper. Spread some of the mustard mixture evenly over each fillet.

Bake until just cooked through, 10 to 12 minute. Sprinkle with the remaining 1 tablespoon cilantro and serve.

Ingredients

3 tablespoons vegetable oil
3 tablespoons all-purpose flour
1 small onion, chopped
1 green bell pepper, chopped
2 stalks celery, chopped
3 cloves garlic, chopped
Kosher salt and freshly ground pepper
1 tablespoon soy sauce or Worcestershire sauce
1 teaspoon smoked paprika (preferably hot)
2 cups low-sodium vegetable broth
1 pound kale or Swiss chard, stemmed and chopped
1 10 -ounce package frozen black-eyed peas
Brown rice, for serving (optional)

Directions

Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.

Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.

Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with the rice, if desired.

Per serving: Calories 249; Fat 12 g (Saturated 1 g); Cholesterol 0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g

Ingredients

12 ounces snow peas
1 1/4 pounds medium shrimp, peeled and deveined
6 radishes, thinly sliced into half-moons
4 scallions, thinly sliced
1/3 cup rice vinegar
1 tablespoon canola oil
1 tablespoon toasted sesame oil
1 tablespoon grated fresh ginger
Salt
2 tablespoons toasted sesame seeds

Directions

Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.

Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.

Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.

In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.

Per serving: Calories 280; Fat 13 g (Sat. 1 g; Mono. 4 g; Poly. 3.5 g); Cholesterol 215 mg; Sodium 510 mg; Carbohydrate 7 g; Fiber 3 g; Protein 32 g