Gingery Peanut Noodles with Soy Chicken Strips

Serves 4
Hands-on Time: 20m
Total Time: 20m

Ingredients

• 1/2 cup peanut butter
• 3 tablespoons rice vinegar
• 3 tablespoons soy sauce
• 1 tablespoon brown sugar
• 1 teaspoon grated fresh ginger
• 8 ounces spaghetti (1/2 box)
• 1 1/2 cups shredded soy chicken strips
• 1 red bell pepper, sliced
• 1/2 English cucumber, cut into strips
• 2 scallions, sliced
• 2 tablespoons chopped unsalted roasted peanuts

Directions

1. Cook the pasta according to the package directions; drain and return it to the pot.

2. In a blender, combine 3/4 cup water with the peanut butter, rice vinegar, soy sauce, brown sugar, and ginger. Blend until smooth.

3. Add the peanut mixture, chicken, bell pepper, cucumber, and scallions to the pasta pot and toss to combine. Serve sprinkled with the peanuts.

Salmon with Lemon Cilantro Vinaigrette

Serves 4
Hands-on Time: 15m
Total Time: 20m

Ingredients

• 1 10-ounce box couscous (1 1/2 cups)
• 3 tablespoons olive oil
• 1 skinless salmon fillet (1 1/4 pounds), cut into 4 portions
• 1/2 teaspoon paprika
• kosher salt and black pepper
• 1/2 cup fresh cilantro, chopped
• 4 scallions, thinly sliced
• 2 tablespoons fresh lemon juice

Directions

1. Cook the couscous according to the package directions.

2. Meanwhile, heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat.

3. Season the salmon with the paprika, ½ teaspoon salt, and ¼ teaspoon pepper and cook until opaque throughout, 3 to 4 minutes per side.

4. In a bowl, combine the cilantro, scallions, lemon juice, remaining oil, and ¼ teaspoon each salt and pepper. Drizzle over the salmon and couscous.

Tip

To get more juice from a lemon, roll it on the counter a few times before squeezing. 

Barbecue-Glazed Salmon with Green Beans and Corn

Serves 4
Hands-on Time: 20m
Total Time: 20m

Ingredients

• 1 tablespoon olive oil
• 3/4 pound green beans, cut into 1 1⁄2-inch lengths
• 4 scallions, white and green parts separated and thinly sliced
• kosher salt and black pepper
• 1 cup frozen corn
• 1 1/4 pounds skinless salmon fillet, cut into 4 pieces
• 1/4 cup barbecue sauce
• 1/4 cup torn fresh basil leaves

Directions

1. Set an oven rack in the highest position and heat oven to 500° F.

2. Heat the oil in a large skillet over medium-high heat. Add the green beans, scallion whites, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing frequently, until the green beans begin to soften, 5 to 7 minutes. Add the corn and cook, tossing  frequently, until the vegetables are tender, 3 to 4 minutes more. Fold in the scallion greens.

3. Meanwhile, place the salmon on a foil-lined baking sheet and season with ¼ teaspoon each salt and pepper. Dividing evenly, brush with the barbecue sauce. Bake until cooked through, 8 to 12 minutes.

4. Serve the salmon with the vegetables and sprinkle with the basil.

Tip

Fresh corn at your market? Use it here in place of frozen. Two ears will give you about 1 cup of kernels.

Nutritional Information

Calories 349; Fat 14g; Sat Fat 2g; Cholesterol 90mg; Sodium 639mg; Protein 35g; Carbohydrate 20g; Sugar 7g; Fiber 4g; Iron 3mg; Calcium 69mg

Chickpeas with Chard and Pan Roasted Tomatoes

Serves 4
Hands-on Time: 20m
Total Time: 50m

Ingredients

• 1 cup brown rice
• 2 tablespoons olive oil
• 4 small plum tomatoes, halved lengthwise
• 1 small bunch Swiss chard, thick stems and ribs removed and leaves torn (about 8 cups)
• 1/3 cup golden raisins
• 2 cloves garlic, thinly sliced
• kosher salt and black pepper
• 1 15-ounce can chickpeas, rinsed
• 2 tablespoons fresh lemon juice

Directions

1. Cook the rice according to the package directions.

2. Twenty minutes before the rice is done, heat the oil in a large skillet over medium-high heat. Add the tomatoes, cut-side down, and cook, shaking the pan occasionally, until browned and starting to soften, 3 to 5 minutes; turn and cook for 1 minute more. Transfer to a plate.

3. Reduce heat to medium and add the chard, raisins, garlic, 2 tablespoons water, ½ teaspoon salt, and ¼ teaspoon pepper to the skillet. Cook, tossing, until the chard wilts, 2 to 3 minutes.

4. Return the tomatoes to the skillet, add the chickpeas and lemon juice, and toss until heated through, 1 to 2 minutes. Serve over the rice.

Tip

In a hurry? Replace the brown rice with whole-wheat couscous and you’ll have dinner on the table in just 20 minutes.

Chickpea Spinach Curry with Cucumber Yogurt Sauce

Serves 4
Hands-on Time: 15m
Total Time: 25m

Ingredients

• 2 tablespoons vegetable oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 1 tablespoon chopped fresh ginger
• 2 tablespoons curry powder
• 2 15.5-ounce cans chickpeas, rinsed
• 1 10-ounce package frozen chopped spinach, thawed
• kosher salt and black pepper
• 1 cup plain low-fat Greek yogurt
• 1 cucumber—peeled, seeded, and chopped
• 1/4 cup chopped fresh cilantro
• naan bread, for serving

Directions

1. Heat the oil in a large saucepan over medium-high heat. Add the onion, garlic, and ginger and cook, stirring often, until softened, 5 to 7 minutes. Add the curry powder and cook, stirring, for 1 minute.

2. Add the chickpeas, spinach, 2 cups water, ¾ teaspoon salt, and ¼ teaspoon pepper to the saucepan. Bring to a simmer and cook, stirring occasionally, until the mixture is slightly thickened, 10 to 12 minutes.

3. Meanwhile, in a small bowl, stir together the yogurt, cucumber, cilantro, and ¼ teaspoon each salt and pepper. Serve the chickpea mixture with the yogurt sauce and naan.

Tip

To add some heat to this dish, cook half a chopped jalapeño along with the onion and garlic.

Nutritional Information

Calories 277; Fat 11g; Sat Fat 2g; Cholesterol 4mg; Sodium 837mg; Protein 16g; Carbohydrate 33g; Sugar 6g; Fiber 10g; Iron 4mg; Calcium 251mg

Cauliflower and Chickpea Stew with Couscous

Serves 4
Hands-on Time: 25m
Total Time: 35m

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon ground ginger
• kosher salt and black pepper
• 1 28-ounce can whole tomatoes
• 1 15-ounce can chickpeas, rinsed
• 1 head cauliflower, cored and cut into small florets
• 1/2 cup raisins
• 1 5-ounce package baby spinach, chopped
• 1 cup couscous

Directions

1. Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until it starts to soften, 4 to 5 minutes.

2. Add the cumin, ginger, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring, until fragrant, 1 minute.

3. Add the tomatoes (crushing with your hands as you add them) and their liquid, chickpeas, cauliflower, raisins, and ½ cup water and bring to a boil.

4. Reduce heat and simmer until the vegetables are tender and the liquid has slightly thickened, 15 to 20 minutes.

5. Fold in the spinach and cook until just wilted, 1 to 2 minutes.

6. Meanwhile, place the couscous in a large bowl. Add 1 cup of hot tap water, cover, and let sit for 5 minutes. Fluff with a fork. Serve with the stew.

Tip

To add extra protein to this satisfying stew, sprinkle with sliced almonds.

Black Bean Soup

Serves 4
Hands-on Time: 10m
Total Time: 30m

Ingredients

• 1 teaspoon olive oil
• 1 pint store-bought fresh salsa
• 1 16-ounce can refried black beans
• 1 15-ounce can black beans, rinsed
• 1 14.5-ounce can vegetable or chicken broth
• 1/2 cup sour cream
• 1/4 cup fresh cilantro, roughly chopped

Directions

1. Heat the oil in a saucepan over medium heat. Add 1 ½ cups of the salsa and cook, stirring occasionally, for 4 minutes.

2. Add the refried beans, black beans, and broth and bring to a boil. Reduce heat and simmer for 5 minutes.

3. Divide among bowls and top with the sour cream, cilantro, and remaining ½ cup salsa.

Tip

The soup can be refrigerated for up to 3 days and frozen for up to 3 months.

Nutritional Information

Calories 424; Calories From Fat 83; Fat 9g; Sat Fat 4g; Cholesterol 20mg; Sodium 1,978mg; Protein 19g; Carbohydrate 65g; Sugar 6g; Fiber 20g; Iron 7mg; Calcium 143mg

Black Bean and Sweet Potato Enchiladas

Serves 4
Hands-on Time: 30m
Total Time: 45m

Ingredients

• 1 28-ounce can whole peeled tomatoes
• 2 teaspoons chili powder
• 1 large onion, chopped
• 3 tablespoons canola oil
• kosher salt and black pepper
• 2 cloves garlic, chopped
• 1 15.5-ounce can black beans, rinsed
• 1 medium sweet potato, peeled and coarsely grated
• 2 teaspoons dried oregano
• 1/2 pound Cheddar, grated (2 cups)
• 8 6-inch flour tortillas
• 2 scallions, thinly sliced and white and green parts separated
• 2 cups frozen corn

Directions

1. Heat oven to 450° F. In a blender, puree the tomatoes, chili powder, half the onion, 1 tablespoon of the oil, ½ teaspoon salt, and ¼ teaspoon pepper until smooth.

2. Heat 1 tablespoon of the remaining oil in a large skillet over medium-high heat. Add the remaining onion and half the garlic and cook until softened, 2 to 3 minutes. Add the black beans, sweet potato, oregano, and ¼ teaspoon each salt and pepper. Cook, tossing frequently, until the sweet potatoes are tender, 4 to 6 minutes. Transfer to a large bowl and let cool. Stir in 1 cup of the Cheddar.

3. Spread 1 cup of the tomato mixture in the bottom of a 9-by-13-inch baking dish. Roll up the bean mixture in the tortillas (about ½ cup each) and place the rolls seam-side down in the dish. Top with the remaining tomato sauce and 1 cup of Cheddar. Bake on the top rack of oven until the Cheddar is brown and bubbly, 10 to 15 minutes.

4. Meanwhile, wipe out the skillet and heat the remaining tablespoon of oil over medium-high heat. Add the remaining garlic and the scallion whites and cook, stirring, until fragrant, about 1 minute. Add the corn and ¼ teaspoon each salt and pepper. Cook, tossing frequently, until tender, 3 to 5 minutes more. Sprinkle the enchiladas with the scallion greens and serve with the corn.

Tip

For a hit of spice, sprinkle the enchiladas with chopped pickled jalapeno peppers and serve with hot sauce.

Nutritional Information

Calories 756; Calories From Fat 318; Fat 35g; Sat Fat 14g; Cholesterol 60mg; Sodium 1,798mg; Protein 28g; Carbohydrate 82g; Sugar 13g; Fiber 10g; Iron 6mg; Calcium 554mg

Avacado and Chickpea Salad with Halibut

Serves 4
Hands-on Time: 15m
Total Time: 30m

Ingredients

• 4 4-ounce pieces halibut
• kosher salt and black pepper
• 1/4 cup olive oil
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 2 tablespoons chopped fresh cilantro
• 8 cups mixed greens
• 1 15-ounce can chickpeas, rinsed
• 1 avocado, sliced
• 1/2 small red onion, thinly sliced

Directions

1. Season the fish with ½ teaspoon salt and ¼ teaspoon pepper. Place in a large skillet with enough water to reach halfway up the sides of the fish.

2. Bring to a simmer over medium heat. Cook the fish, covered, until opaque throughout, 6 to 8 minutes.

3. Transfer the fish to a plate and refrigerate until cool, about 15 minutes. Using a fork, flake the fish into large pieces.

4. Meanwhile, in a large bowl, whisk together the oil, lemon juice, mustard, cilantro, ½ teaspoon salt, and ⅛ teaspoon pepper.

5. Toss the dressing with the mixed greens, chickpeas, avocado, and onion. Divide among plates and top with the fish.

Tip

If you don’t have chickpeas on hand, butter or cannellini beans also work well in this recipe.

Nutritional Information

Calories 411; Calories From Fat 212; Fat 24g; Sat Fat 3g; Cholesterol 39mg; Sodium 760mg; Protein 31g; Carbohydrate 20g; Sugar 4g; Fiber 9g; Iron 3mg; Calcium 87mg

Asian Tuna Salad Recipe

Serves 2
Hands-on Time: 10m
Total Time: 10m

Ingredients

• 1 tablespoon low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon canola oil
• 1 teaspoon toasted sesame oil
• 1 head Bibb lettuce, torn
• 1/2 red bell pepper, thinly sliced
• 1/2 English cucumber, seeded and thinly sliced
• 1 6-ounce can water-packed tuna, drained
• 4 ounces snow peas, thinly sliced

Directions

1. In a large bowl, whisk together the soy sauce, vinegar, canola oil, and sesame oil. Add the lettuce, bell pepper, cucumber, tuna, and snow peas and toss to combine.

Tip

This refreshing salad makes a great brown-bag lunch: Divide the lettuce, pepper, cucumber, snow peas, and tuna between 2 lunch containers and refrigerate for up to 1 day in advance. Refrigerate the dressing separately. Toss together just before serving.

Tilipia Tacos with Cucumber Relish

Serves 4
Hands-on Time: 20m
Total Time: 20m

Ingredients

• 1 tablespoon olive oil, plus more for the grill
• 4 6-ounce tilapia fillets
• 1 teaspoon ground coriander
• kosher salt and black pepper
• 6 radishes, sliced
• 1 cucumber, halved and sliced
• 2 tablespoons fresh lime juice, plus lime wedges for serving
• 8 corn tortillas, warmed
• 1 cup fresh cilantro leaves
• 1/4 cup sour cream

Directions

1. Heat grill to high; oil grill. Season the tilapia with the coriander, ½ teaspoon salt, and ¼ teaspoon pepper and grill until cooked through, 1 to 2 minutes per side. Break into pieces.

2. In a medium bowl, toss the radishes and cucumber with the lime juice, oil, and ¼ teaspoon each salt and pepper. Serve the tilapia in the tortillas with the cucumber relish, cilantro, sour cream, and lime wedges.

Tip

To prevent the fish from sticking to the grill, make sure the grate is very clean. Get it good and hot and oil it well before adding the fish.

Nutritional Information

Calories 363; Fat 12g; Sat Fat 4g; Cholesterol 83mg; Sodium 466mg; Protein 38g; Carbohydrate 28g; Sugar 3g; Fiber 4g; Iron 2mg; Calcium 89mg

Spinach, Feta, and Sun-Dried Tomato Omelet

Serves 1
Hands-on Time: 05m
Total Time: 10m

Ingredients

• 2 large eggs
• kosher salt and black pepper
• 1/2 tablespoon unsalted butter
• 1/2 cup spinach, chopped
• 2 tablespoons oil-packed sun-dried tomatoes, chopped
• 2 tablespoons crumbled Feta
• country bread, for serving

Directions

1. In a medium bowl, beat the eggs with a pinch each of salt and pepper.

2. Melt the butter in a medium nonstick skillet over medium heat. Add the eggs and cook, stirring and tilting the pan, until just set, 2 to 3 minutes. Sprinkle with the spinach, sun-dried tomatoes, and Feta; fold the eggs over the filling. Transfer to a plate and serve with the bread.

Tip

To transfer the omelet to the plate without disturbing the filling, use a spatula to loosen the folded omelet from the skillet, then slide it directly onto the plate. 

Nutritional Information

Calories 276; Calories From Fat 194; Fat 22g; Sat Fat 10g; Cholesterol 455mg; Sodium 518mg; Protein 16g; Carbohydrate 5g; Sugar 2g; Fiber 1g; Iron 3mg; Calcium 169mg

Spaghetti with Herbs, Chilies, and Eggs

Serves 4
Hands-on Time: 10m
Total Time: 20m

Ingredients

• 12 ounces spaghetti (3/4 box)
• 4 tablespoons olive oil
• 2 garlic cloves, sliced
• 1 red chili pepper, sliced
• 1/2 cup chopped fresh herbs
• 4 large eggs
• 1/4 cup shaved Parmesan

Directions

1. Cook the spaghetti according to the package directions; drain and return it to the pot.

2. In a small saucepan, warm 3 tablespoons of the olive oil with the garlic and red chili pepper, until the garlic begins to sizzle, 2 to 3 minutes. Add to the pasta in the pot, along with the herbs, and toss to combine.

3. Meanwhile, heat the remaining tablespoon of oil in a large nonstick skillet over medium heat. Add the eggs and cook until the whites are set, 2 to 3 minutes. Serve the eggs on the spaghetti. Top with the Parmesan.

Tip

Use your favorite herbs to dress the spaghetti. We like a combination of parsley, basil, and chives.

Nutritional Information

Calories 558; Calories From Fat 200; Fat 23g; Sat Fat 5g; Cholesterol 217mg; Sodium 201mg; Protein 22g; Carbohydrate 66g; Sugar 2g; Fiber 4g; Iron 4mg; Calcium 155mg

Skillet-Poached Huevos Rancheros

Serves 4
Hands-on Time: 15m
Total Time: 15m

Ingredients

• 1 16-ounce jar salsa (2 cups)
• 1 15.5-ounce can black beans, rinsed
• 4 large eggs
• kosher salt and black pepper
• 2 scallions, sliced
• 1/4 cup chopped fresh cilantro
• 4 small flour tortillas, warmed
• 1/2 cup sour cream

Directions

1. In a large skillet, combine the salsa and beans and bring to a simmer.

2. Make 4 wells in the bean mixture. Crack each egg into a small bowl and slide it gently into a well. Season with ½ teaspoon salt and ¼ teaspoon pepper.

3. Cook, covered, over medium heat, 3 to 5 minutes for slightly runny yolks.

4. Sprinkle with the scallions and cilantro. Divide among plates and serve with the tortillas and sour cream.

Tip

Add the eggs to the pan just before everyone sits down to the table or they’ll quickly become overcooked.

Nutritional Information

Calories 325; Protein 14g; Carbohydrate 40g; Sugar 6g; Fiber 5g; Fat 13g; Sat Fat 6g; Calcium 115mg; Iron 3mg; Sodium 1119mg; Cholesterol 232mg; Calories From Fat 115

Salmon, Black Bean, and Corn Tostada

Serves 4
Hands-on Time: 20m
Total Time: 20m

Ingredients

• 1 tablespoon olive oil
• 4 6-ounce pieces skinless salmon fillet
• kosher salt and black pepper
• 4 tostada shells
• 1 cup black beans, rinsed
• 1 cup fresh corn (from 1 or 2 ears)
• 1 1/2 cups shredded romaine lettuce
• 1/2 cup salsa verde
• 1 lime, cut into wedges

Directions

1. Heat the oil in a large skillet over medium heat.

2. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper and cook until opaque throughout, 5 to 6 minutes per side.

3. Using a fork, flake the salmon into pieces.

4. Dividing the ingredients evenly, top the tostada shells with the salmon, black beans, corn, lettuce, and salsa. Serve with the lime wedges.

Tip

When cutting corn off the cob, place your cutting board in a rimmed baking sheet to catch flying kernels and juices.

Nutritional Information

Calories 445; Calories From Fat 145; Fat 16g; Sat Fat 2g; Cholesterol 107mg; Sodium 667mg; Protein 45g; Carbohydrate 31g; Sugar 3g; Fiber 6g; Iron 3mg; Calcium 72mg

Israeli couscous with Asparagus, Peas, and Sugar Snaps

Israeli couscous is small, round, toasted pasta with grains about the size of peppercorns. Serve this dish chilled or at room temperature.

Yield: Makes 6 servings

4 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh lemon juice
2 large garlic cloves, minced, divided
1/2 teaspoon finely grated lemon peel
1 1/3 cups Israeli couscous (6 to 7 ounces)
1 3/4 cups (or more) vegetable broth
14 ounces slender asparagus spears, trimmed, cut diagonally into 3/4-inch pieces (about 2 1/2 cups)
8 ounces sugar snap peas, trimmed, cut diagonally into 1/2-inch pieces (about 2 1/2 cups)
1 cup shelled fresh green peas or frozen, thawed
1/3 cup chopped fresh chives
1/2 cup finely grated Parmesan cheese

Whisk 2 tablespoons oil, lemon juice, 1 garlic clove, and lemon peel in small bowl; set dressing aside. Heat 1 tablespoon oil in heavy medium saucepan over medium heat. Add couscous, sprinkle with salt, and sauté until most of couscous is golden brown, about 5 minutes. Add 1 3/4 cups broth, increase heat, and bring to boil. Reduce heat to medium-low, cover, and simmer until liquid is absorbed and couscous is tender, about 10 minutes, adding more broth by tablespoonfuls if too dry.
Meanwhile, heat remaining 1 tablespoon oil in heavy large nonstick skillet over high heat. Add asparagus, sugar snap peas, green peas, and remaining garlic clove. Sprinkle with salt and pepper; sauté until crisp-tender, about 3 minutes. Transfer vegetables to large bowl.
Add couscous to bowl with vegetables. Drizzle dressing over. Add chives and cheese; toss. Season with salt and pepper.

Test-kitchen tip:
To trim asparagus, hold onto the top of the stalk with one hand and bend the bottom of the stalk with your other hand. The stalk will snap, separating the woody end from the tender top.

Decandent Chocolate Pudding

Serves 4
Hands-on Time: 15m
Total Time: 2hr 15m

Ingredients

• 1/4 cup sugar
• 1/4 cup cornstarch
• 2 tablespoons unsweetened cocoa powder
• pinch kosher salt
• 2 cups whole milk
• 4 large egg yolks
• 2 tablespoons unsalted butter, cut into pieces
• 3 ounces semisweet chocolate, chopped
• 1 teaspoon pure vanilla extract
• whipped cream, for serving

Directions

1. Set a fine-mesh sieve over a medium bowl. In a medium saucepan, whisk together the sugar, cornstarch, cocoa, and salt. Gradually whisk in the milk, then the egg yolks.

2. Cook the milk mixture over medium heat, whisking constantly, until thickened to the consistency of mayonnaise, 7 to 8 minutes. Continue to cook, whisking, for 1 minute more. Remove from heat and pour through the sieve into the bowl, pushing the mixture through gently with a rubber spatula or spoon. Add the butter and chocolate and stir until melted. Mix in the vanilla.

3. Press a piece of plastic wrap directly on the surface of the pudding and refrigerate for at least 2 hours and up to 2 days. Before serving, gently stir the pudding to loosen it. Serve with the whipped cream.

Tip

To make whipped cream, beat ½ cup heavy cream with 1 tablespoon sugar until soft or stiff peaks form (as desired).

Nutritional Information

Calories 373; Fat 20g; Sat Fat 11g; Cholesterol 232mg; Sodium 88mg; Protein 9g; Carbohydrate 41g; Sugar 30g; Fiber 1g; Iron 1mg; Calcium 161mg

Cauliflower Penne Puttanesca

Serves 4
Hands-on Time: 15m
Total Time: 25m

Ingredients

• 3/4 pound penne or some other short pasta
• 3 tablespoons olive oil
• 1 small head cauliflower (about 11/2 pounds), cored and cut into small florets
• kosher salt and black pepper
• 2 cloves garlic, chopped
• 1 28-ounce can whole peeled tomatoes
• 1/2 cup pitted kalamata olives, chopped
• 2 tablespoons capers, rinsed
• 1/4 teaspoon crushed red pepper
• 2 tablespoons chopped fresh flat-leaf parsley
• grated Parmesan, for serving

Directions

1. Cook the pasta according to the package directions. Drain and return it to the pot.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the cauliflower, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, tossing occasionally, until golden, 4 to 6 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the tomatoes and their juices, olives, capers, and crushed red pepper. Cook, stirring occasionally and breaking up the tomatoes with a spoon, until the cauliflower is tender, 8 to 10 minutes more.

3. Toss the pasta with the sauce. Serve topped with the parsley and Parmesan.

Tip

For classic puttanesca flavor, add 2 to 3 chopped anchovies along with the garlic. Don’t worry: They won’t taste fishy, but they will add a delicious brininess to the finished sauce.

Nutritional Information

Calories 509; Fat 16g; Sat Fat 2g; Cholesterol 0mg; Sodium 1,011mg; Protein 14g; Carbohydrate 75g; Sugar 11g; Fiber 5g; Iron 3mg; Calcium 27mg

Maple-Glazed Salmon with Roasted Brussels Sprouts

Serves 4
Hands-on Time: 10m
Total Time: 25m

Ingredients

• 1 pound Brussels sprouts, trimmed and halved
• 1 large red onion, cut into 1-inch wedges, stem ends left intact
• 2 tablespoons olive oil
• kosher salt and black pepper
• 2 tablespoons pure maple syrup
• 2 tablespoons whole-grain mustard
• 1 1/2 pounds skinless salmon fillet, cut into 4 pieces
• lemon wedges, for serving

Directions

1. Heat oven to 450° F, with the racks in the upper and lower thirds. On a rimmed baking sheet, toss the Brussels sprouts and onion with the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast on the bottom rack, tossing once, until golden and tender, 15 to 20 minutes.

2. Meanwhile, in a small bowl, mix together the maple syrup, mustard, and ¼ teaspoon each salt and pepper. After the vegetables have cooked for 12 minutes, place the salmon on a second rimmed baking sheet and brush it with the maple mixture. Roast on the top rack until opaque throughout, 6 to 8 minutes.

3. Serve the salmon with the vegetables and lemon wedges.

Tip

Brussels sprouts not your favorite? Try substituting cauliflower florets.

Nutritional Information

Calories 417; Fat 19g; Sat Fat 3g; Cholesterol 108mg; Sodium 570mg; Protein 42g; Carbohydrate 19g; Sugar 9g; Fiber 4g; Iron 3mg; Calcium 80mg

Soy Chicken Strips, Squash, and Chickpea Salad with Tahini Dressing

Serves 4
Hands-on Time: 15m
Total Time: 35m

Ingredients

• 1 medium butternut squash (about 2 pounds)—peeled, seeded, and cut into 1-inch pieces
• 2 tablespoons olive oil
• kosher salt and black pepper
• 2 servings of soy chicken strips
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 12 ounces romaine hearts, cut into strips (about 9 cups)
• 1 15.5-ounce can chickpeas, rinsed
• 1 cup pita chips, broken
• 2 tablespoons chopped fresh chives

Directions

1. Heat oven to 425° F, with the racks in the upper and lower thirds. On a rimmed baking sheet, toss the squash with 2 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast on the bottom rack, tossing once, until tender, 25 to 30 minutes.

2. Meanwhile, heat the soy chicken strips in a skillet; slice in to bite-sized pieces.

3. Meanwhile, in a small bowl, whisk together the tahini, lemon juice, oregano, the remaining tablespoon of oil, ⅓ cup water, and ¼ teaspoon each salt and pepper. Divide the lettuce among plates; dividing evenly, top with the squash, chicken, chickpeas, pita chips, and chives. Serve with the dressing.

Tip

Tahini can vary in thickness, depending on the brand. Don’t be afraid to add a little more or less water than the recipe calls for to get the consistency of the dressing to your liking.

Nutritional Information

Calories 518; Fat 28g; Sat Fat 4g; Cholesterol 47mg; Sodium 752mg; Protein 27g; Carbohydrate 43g; Sugar 7g; Fiber 10g; Iron 5mg; Calcium 198mg

Barley Lentil Salad with Goat Cheese

Serves 4
Hands-on Time: 20m
Total Time: 30m

Ingredients

• 3/4 cup quick-cooking barley
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• kosher salt and black pepper
• 1 medium head romaine lettuce, torn into bite-size pieces (about 8 cups)
• 1 15-ounce can lentils, rinsed
• 1 large carrot, cut into matchsticks
• 1/4 small red onion, chopped
• 1/4 cup chopped pitted kalamata olives
• 1/4 English cucumber, chopped
• 2 ounces goat cheese, crumbled (1/2 cup)

Directions

1. Cook the barley according to the package directions. Drain and run under cold water to cool.

2. Meanwhile, in a small bowl, whisk together the oil, lemon juice, and ½ teaspoon each salt and pepper.

3. In a medium bowl, toss the lettuce with half the lemon dressing. In a second medium bowl, toss the barley, lentils, carrot, onion, olives, and cucumber with the remaining lemon dressing. Serve the barley mixture over the lettuce and sprinkle with the goat cheese.

Tip

Triple the dressing and save time on future dinners. It will keep for up to 3 weeks in the refrigerator. For variety, whisk in ½ clove finely chopped garlic or a tablespoon of chopped herbs, such as chives, cilantro, or parsley.

Nutritional Information

Calories 377; Fat 17g; Sat Fat 5g; Cholesterol 11mg; Sodium 503mg; Protein 13g; Carbohydrate 46g; Sugar 5g; Fiber 14g; Iron 2mg; Calcium 104mg