The Ultimate Dash Diet Cookbook: Dash r481u

The Ultimate DASH Diet Cookbook

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100 Low Sodium Recipes to Lower Blood Pressure and Prevent Diabetes (DASH Diet Recipes)

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Luisa Lebel

Copyright© 2021 By Luisa Lebel All Rights Reserved

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part of the content within this book, without the consent of the author or publisher.

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Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

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Table of content

Chapter 1 Breakfasts

Greek Yogurt Parfait with Granola Toasted Oat and Fruit Parfait Whole-Grain Blueberry Banana Muffins Sweet Potato Hash with Brussels Sprouts and Soft-Boiled Eggs Make-Ahead Fruit and Yogurt Parfait Quiche with Asparagus, Salmon, and Tomato Stuffed Breakfast Peppers Steel-Cut Oatmeal with Plums and Pear Cinnamon Stuffed Sweet Potatoes Ricotta French Toast with Sliced Pears Avocado and Egg Toast Island Breakfast Smoothie Sausage and Egg Sandwich Sweet Potato Pancakes with Maple Yogurt Berry Warming Smoothie

Chapter 2 Desserts

Lightened Whipped Cream Honey Ricotta with Espresso and Chocolate Chips Roasted Plums with Nut Crumble Peach and Blueberry Tart Banana-Nut Wontons with Bourbon Caramel Chocolate Mint “Ice Cream” Figs with Chocolate Sauce Pumpkin Vanilla Pudding Berries with Balsamic Vinegar and Black Pepper Surprisingly Healthy Brownies Easy Peach Sorbet Vanilla-Coconut Macaroons Raspberry Walnut Sorbet Banana Cocoa Drop Cookies Baked Spiced Apples

Chapter 3 Beef, Pork, and Lamb

Pork Loin with Apples

Steak and Potatoes Pork Medallions with Spring Succotash Steak Dijon with Green Beans Steak Tacos 50-50 Burgers with Caramelized Onions Pork Tenderloin Medallions with Dijon-Yogurt Sauce Grilled Steak, Onions, and Mushrooms Beef Tenderloin with Balsamic Tomatoes Beef-and-Bean Chili Pork Stir-Fry Grilled Pork and Pineapple Kebabs Pork Loin with Figgy Sauce

Chapter 4 Poultry

Pepper-Slaw Chicken Stir-Fry Turkey Lettuce Cups Chicken and Fresh Veggie Tacos Chicken Breast with Yogurt Sauce and Chopped Walnuts Italian-Style Turkey Meat Loaf Mexican-Style Turkey Stuffed Peppers

Chicken and Chickpea Skillet with Berbere Spice White Chicken Chili Chicken Cacciatore Ginger-Marinated Chicken Thighs Buffalo Chicken Mac ’n’ Cheese Chicken and Shrimp Paella Chicken Salad with Creamy Tarragon Dressing Spicy Stir-Fried Chicken with Peanuts

Chapter 5 Fish and Seafood

Grilled Salmon with Chimichurri Baked Haddock with Peppers and Eggplant Lemon-Parsley Baked Flounder and Brussels Sprouts Grilled Coconut Shrimp Citrus-Glazed Salmon with Zucchini Noodles Shrimp Pasta Primavera Halibut with Greens and Ginger Maple-Glazed Salmon Marinated Lime Grilled Shrimp Quick Salmon Tostadas with Black Beans and Jalapeños

Salmon and Asparagus in Foil Spinach and Feta Salmon Burgers Pesto Tilapia Seared Salmon with Cilantro-Lime Sauce Ooey-Gooey Tuna Melt

Chapter 6 Meatless Mains

Lentil Avocado Tacos Roasted Vegetable Enchiladas Gnocchi with Tomato Basil Sauce Quinoa-Stuffed Peppers Creamy Pumpkin Pasta Loaded Tofu Burrito with Black Beans Simple Spinach Frittata Peanut Vegetable Pad Thai Noodles with Mushrooms and Cabbage Sweet Potato Cakes with Classic Guacamole

Chapter 7 Vegetables and Sides

Rosemary Roasted Beets and Carrots Barbecue Beans Beans and Greens Lemony Green Beans with Almonds Roasted Broccoli with Tahini Yogurt Sauce Roasted Harissa Carrots Sweet Potato Steak Fries Broccoli with Garlic and Lemon 95. Sautéed Kale with Tomato and Garlic 96. Roasted Cherry Tomato Caprese 97. “Baked” Sweet Potatoes 98. Roasted Fennel with Za’atar 99. Kale Chips 100. Summer Squash Ribbons with Lemon and Ricotta

Chapter 1 Breakfasts

Greek Yogurt Parfait with Granola

Prep time: 10 minutes | Cook time: 30 minutes | Serves 4

For the Granola:

¼ cup honey or maple syrup

2 tablespoons vegetable oil

2 teaspoons vanilla extract

½ teaspoon kosher salt

3 cups gluten-free rolled oats

1 cup mixed raw and unsalted nuts, chopped

¼ cup sunflower seeds

1 cup unsweetened dried cherries

For the Parfait:

2 cups plain Greek yogurt

1 cup fresh fruit, chopped (optional)

To Make the Granola: 1 Preheat the oven to 325ºF (163ºC). Line a baking sheet with parchment paper or foil. 2 Heat the honey, oil, vanilla, and salt in a small saucepan over medium heat. Simmer for 2 minutes and stir together well. 3 In a large bowl, combine the oats, nuts, and seeds. Pour the warm oil mixture over the top and toss well. Spread in a single layer on the prepared baking sheet. Bake for 30 minutes, stirring halfway through. Remove from the oven and add in the dried cherries. Cool completely and store in an airtight container at room temperature for up to 3 months. To Make the Parfait: For one serving: In a bowl or lowball drinking glass, spoon in ½ cup yogurt, ½ cup granola, and ¼ cup fruit (if desired). Layer in whatever pattern you like.

Per Serving

calories: 370 | fat: 144g | protein: 19g | carbs: 44g | sugars: 21g | fiber: 6g | sodium: 100mg | cholesterol: 6mg

Toasted Oat and Fruit Parfait


1 cup whole rolled oats, uncooked

½ cup black walnuts, chopped

¼ cup raisins

2 teaspoons dark or light brown sugar

1 cup vanilla Greek yogurt

¼ cup dried cranberries

1. In a large heavy skillet, toast oats, walnuts, raisins, and brown sugar over medium heat for 3 to 4 minutes. The mixture will become sticky. Remove from pan and set aside to cool. 2. Once oat mixture has cooled to room temperature, assemble alternate layers of oats, yogurt, and cranberries in 2 dessert glasses.

Per Serving


Whole-Grain Blueberry Banana Muffins

Prep time: 15 minutes | Cook time: 22 minutes | Makes 6 muffins

Nonstick cooking spray

2 ripe bananas, mashed

¹⁄₃ cup granulated sugar

½ teaspoon pure vanilla extract

1 large egg

¼ cup canola oil

1 cup whole-wheat flour

½ cup rolled oats

1 teaspoon baking powder

½ teaspoon ground cinnamon

⅛ teaspoon salt

1 cup blueberries

1. Preheat the oven to 350ºF (180ºC). Lightly spray a 6-cup muffin tin with cooking spray. 2. Place the bananas in a medium bowl. Add the sugar and stir well. Add the vanilla extract, egg, and oil and stir well to combine. Set aside. 3. In a separate medium bowl, whisk the flour, oats, baking powder, cinnamon, and salt. 4. Add the dry ingredients to the banana mixture and stir until the flour mixture is just combined. Fold in the blueberries. 5. Spoon the batter evenly into the muffin cups. Bake for 20 to 22 minutes, or until lightly browned. 6. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Per Serving (1 muffin)


Sweet Potato Hash with Brussels Sprouts and SoftBoiled Eggs


2 tablespoons olive oil

2 garlic cloves, minced

½ red onion, diced

2 sweet potatoes, peeled and diced

8 ounces (227 g) Brussels sprouts, trimmed and sliced crosswise

1 teaspoon minced fresh thyme

½ teaspoon freshly ground pepper

4 eggs

1. Fill a medium saucepan with about 4 inches of water and bring to a boil over high heat. 2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the garlic and cook, stirring, for 1 minute. Add the onion and cook, stirring occasionally, until it begins to soften, about 2 to 3 minutes. 3. Increase the heat to medium-high and add the sweet potatoes. Cook, stirring occasionally, until the potatoes begin to brown, about 8 minutes. Add the Brussels sprouts and cook for 4 or 5 minutes, until they begin to brown. Season with thyme and pepper. 4. When the water in the saucepan is boiling, carefully add the eggs. Reduce the heat to low and simmer for 6 minutes. Drain and rinse the eggs under cold water. 5. Divide the hash evenly among four serving plates. Carefully peel the eggs and place one on top of each serving of hash. Serve immediately.

Per Serving


Make-Ahead Fruit and Yogurt Parfait


¾ cup plain nonfat or low-fat Greek yogurt

¹⁄₃ cup rolled oats

2 tablespoons nonfat or low-fat milk

1 apple, skin left on, washed, cored, and diced

2 tablespoons chopped walnuts

1. In a bowl, combine yogurt, oats, and milk. Stir to combine. 2. Layer half of the yogurt mixture in a wide-mouth Mason jar or container. Add half of the apple and 1 tablespoon of the walnuts, then layer in remaining yogurt mixture and top with remaining apple and nuts. 3. Cover and refrigerate overnight and up to 5 days.

Per Serving


Quiche with Asparagus, Salmon, and Tomato


1 tablespoon canola oil

1 cup chopped onion

6 asparagus spears, chopped into ½-inch pieces

8 egg whites

½ cup shredded low-fat Cheddar

½ cup shredded low-fat Mozzarella

¼ teaspoon ground white pepper

4 ounces (113 g) smoked salmon, chopped

Cooking spray

½ cup halved cherry tomatoes

1. Preheat oven to 350ºF (180ºC). 2. In a medium sauté pan, heat oil over medium-high heat. Add onion and asparagus, and sauté until onion begins to caramelize, about 8 minutes. 3. In a large bowl mix egg whites, cheeses, and white pepper. Gently mix in salmon. 4. Pour egg mixture into a nonstick pie pan or pie pan coated with cooking spray. Add tomatoes, placing them in a circle around the outer edge of the egg mixture. 5. Bake for 30 minutes, or until eggs are set at the center. Allow to rest 5 minutes before serving.

Per Serving


Stuffed Breakfast Peppers

Prep time: 5 minutes | Cook time: 35 to 45 minutes | Serves 4

4 bell peppers (any color)

1 (16-ounce / 454-g) bag frozen spinach

4 eggs

¼ cup shredded low-fat cheese (optional)

Freshly ground black pepper, to taste

1. Preheat the oven to 400ºF (205ºC). Line a baking dish with aluminum foil. 2. Slice the tops off each pepper and remove the seeds. Discard the tops and seeds. 3. Place the peppers in the baking dish, and bake for about 15 minutes. 4. While the peppers bake, defrost the spinach and drain off the excess moisture. 5. Remove the peppers from the oven and stuff the bottoms evenly with the defrosted spinach. 6. Crack an egg over the spinach inside each pepper. Top each egg with a tablespoon of the cheese (if using), and season with black pepper, to taste. 7. Bake for about 15 to 20 minutes, or until the egg whites are set and opaque.

Per Serving


Steel-Cut Oatmeal with Plums and Pear


2 cups water

1 cup nonfat or low-fat milk

1 cup steel-cut oats

1 cup dried plums, chopped

1 medium pear, cored, and skin removed, diced

4 tablespoons almonds, roughly chopped

1. Combine the water, milk, and oats in a medium pot and bring to a boil over high heat. Reduce the heat and cover. Simmer for about 10 minutes, stirring occasionally. 2. Add the plums and pear, and cover. Simmer for another 10 minutes. 3. Turn off the heat and let stand for 5 minutes until all of the liquid is absorbed. 4. To serve, top each portion with a sprinkling of almonds.

Per Serving


Cinnamon Stuffed Sweet Potatoes


2 large sweet potatoes

4 tablespoons peanut butter


¼ cup pecans, chopped

1. Preheat the oven to 400ºF (205ºC). 2. Wash and scrub the potatoes, then cut a 3-inch slit lengthwise into the top of each potato. 3. Place the potatoes directly on the top oven rack and bake for 45 minutes or until soft. 4. Once baked, open each potato and top each with half of the peanut butter, cinnamon, and pecans. Serve warm.

Per Serving


Ricotta French Toast with Sliced Pears


1 large Anjou pear, peeled, cored, and thinly sliced

Juice of ½ lemon

2 large eggs

½ cup 1% milk

¼ cup part-skim ricotta

¼ teaspoon nutmeg


4 slices crusty whole-grain bread, 1 inch thick

1 tablespoon honey

1. Put the pear slices and the lemon juice into a small bowl, toss lightly, and set aside. 2. In a medium bowl, whisk the eggs. Add the milk and ricotta and whisk well. Then add the nutmeg and stir to combine. 3. Heat a large nonstick skillet coated with cooking spray over medium heat. Dip 2 slices of bread into the egg mixture, turning to coat thoroughly. Transfer the bread to the skillet and cook until each side is lightly browned, 2 to 3 minutes per side. Transfer the bread to a plate and set aside. Repeat with the remaining 2 slices of bread. 4. Serve the French toast topped with sliced pears and a drizzle of honey.

Per Serving


Avocado and Egg Toast


2 eggs

2 slices whole-grain bread

1 small avocado

1 teaspoon freshly squeezed lime juice


1. Toast bread and cook eggs to personal preference. 2. Peel and mash avocado with the lime juice and pepper. 3. Spread avocado evenly on each slice of toast, then top each with a fried egg. 4. Serve immediately.

Per Serving

calories: 612 | fat: 38g | protein: 24g | carbs: 50g | sugars: 7g | fiber: 18g |

sodium: 535mg | cholesterol: 372mg

Island Breakfast Smoothie

Prep time: 2 minutes | Cook time: 0 minutes | Makes 1 large smoothie

1 (6-ounce / 170-g) container of mango or peach Greek yogurt

¼ cup low-fat milk

½ cup frozen mango chunks

3 tablespoons unsweetened coconut flakes

6 ice cubes

1. In a blender, combine yogurt, milk, mango, and coconut, and blend until well combined. Add ice cubes and blend until mango is well processed, and mixture is thick and creamy. Serve immediately.

Per Serving

calories: 72 | fat: 3g | protein: 7g | carbs: 5g | sugars: 5g | fiber: 0g | sodium:

86mg | cholesterol: 7mg

Sausage and Egg Sandwich


1 pound (454 g) lean ground pork

½ teaspoon ground white pepper

1 teaspoon rubbed sage

½ teaspoon dried marjoram

½ teaspoon ground ginger

⅛ teaspoon ground nutmeg

Cooking spray

4 egg whites

4 whole-grain English muffins, split and toasted

4 slices low-fat Cheddar cheese

4 slices tomato

4 slices avocado

1. Combine the pork, white pepper, sage, marjoram, ginger, and nutmeg in a large bowl and mix well. Form into four patties. 2. Heat a nonstick griddle over medium heat. Spray griddle with cooking spray. Add patties to pan, and cook until well-browned and cooked through, about 8 minutes per side. 3. Meanwhile, spray a small, microwave-safe bowl with cooking spray. Add egg whites and microwave on high until cooked through (about 2 minutes). Cook an additional 30 seconds if needed. 4. Place the English muffins on a plate and layer the cheese, tomato, avocado, sausage patties, and egg onto the muffins. Serve.

Per Serving


Sweet Potato Pancakes with Maple Yogurt


2 cups whole-wheat flour or whole-wheat pastry flour

1 tablespoon baking powder

1½ teaspoons pumpkin pie spice

½ teaspoon kosher or sea salt

2 tablespoons dark brown sugar

4 tablespoons canola oil

2 large eggs

1 cup sweet potato purée or cooked mashed sweet potato

1½ cups nonfat milk

1 teaspoon pure vanilla extract

Cooking spray

1½ cups plain nonfat Greek yogurt

½ teaspoon maple extract or 1 tablespoon pure maple syrup

1. In a mixing bowl, whisk together the flour, baking powder, pumpkin pie spice, and salt until combined. 2. In a separate mixing bowl, use a hand mixer set on medium speed to beat the brown sugar and canola oil together until fluffy. While the hand mixer is still beating, add one egg at a time until thoroughly combined. Add the sweet potato purée then the milk and vanilla extract until well blended. Turn the hand mixer to low speed and slowly add the dry ingredient mixture until well blended. 3. Heat a large nonstick skillet over medium heat. Coat the pan with the cooking spray. Working in batches, ladle ¼-cup dollops of pancake batter into the pan. Cook for 1 to 2 minutes, until bubbles appear on the top, then flip and cook for another 1 to 2 minutes, until set. Repeat with the remaining batter. 4. In a small bowl, whisk together the Greek yogurt and maple extract or maple syrup until combined. Serve it over the sweet potato pancakes. 5. Store the pancakes in the refrigerator in an airtight container or sealed plastic bag for up to 5 days. Serve chilled or reheat in the microwave on high for 30 seconds. Store the maple yogurt in an airtight container for up to 5 days.

Per Serving


Berry Warming Smoothie


²⁄₃ cup plain kefir or plain yogurt

½ cup frozen mixed berries

½ cup baby spinach

½ cup cucumber, chopped

2 tablespoons unsweetened shredded coconut

¼ teaspoon grated ginger

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

⅛ teaspoon ground cardamom

¼ teaspoon vanilla extract (optional)

1 In a blender or Vitamix, add all the ingredients. Blend to combine.

Per Serving


Chapter 2 Desserts

Lightened Whipped Cream


¹⁄₃ cup evaporated nonfat milk, chilled

2 tablespoons granulated sugar

2 tablespoons plain low-fat yogurt

1. Pour milk into a deep mixing bowl, and place in the freezer for 30 minutes. 2. Remove bowl from freezer and whip with an electric mixer at high speed until the milk is the consistency of fluffy whipped cream, 1 to 2 minutes. 3. Add sugar and yogurt, and whip until thickened, 3 minutes. Serve immediately.

Per Serving


Honey Ricotta with Espresso and Chocolate Chips


8 ounces (227 g) ricotta cheese

2 tablespoons honey

2 tablespoons espresso, chilled or room temperature

1 teaspoon dark chocolate chips or chocolate shavings

1 In a medium bowl, whip together the ricotta cheese and honey until light and smooth, 4 to 5 minutes. 2 Spoon the ricotta cheese-honey mixture evenly into 2 dessert bowls. Drizzle 1 tablespoon espresso into each dish and sprinkle with chocolate chips or shavings.

Per Serving


Roasted Plums with Nut Crumble


¼ cup honey

¼ cup freshly squeezed orange juice

4 large plums, halved and pitted

¼ cup whole-wheat pastry flour

1 tablespoon pure maple sugar

1 tablespoon nuts, coarsely chopped (your choice; I like almonds, pecans, and walnuts)

1½ teaspoons canola oil

½ cup plain Greek yogurt

1 Preheat the oven to 400ºF (205ºC). Combine the honey and orange juice in a square baking dish. Place the plums, cut-side down, in the dish. Roast about 15 minutes, and then turn the plums over and roast an additional 10 minutes, or until tender and juicy. 2 In a medium bowl, combine the flour, maple sugar, nuts, and canola oil and mix well. Spread on a small baking sheet and bake alongside the plums, tossing once, until golden brown, about 5 minutes. Set aside until the plums have finished cooking. 3 Serve the plums drizzled with pan juices and topped with the nut crumble and a dollop of yogurt.

Per Serving


Peach and Blueberry Tart

Prep time: 10 minutes | Cook time: 30 minutes | Serves 6 to 8

1 sheet frozen puff pastry

1 cup fresh blueberries

4 peaches, pitted and sliced

3 tablespoons sugar

2 tablespoons cornstarch

1 tablespoon freshly squeezed lemon juice

Cooking spray

1 tablespoon nonfat or low-fat milk

Confectioners’ sugar, for dusting

1. Thaw puff pastry at room temperature for at least 30 minutes. 2. Preheat the oven to 400ºF (205ºC). 3. In a large bowl, toss the blueberries, peaches, sugar, cornstarch, and lemon juice. 4. Spray a round pie pan with cooking spray. 5. Unfold pastry and place on prepared pie pan. 6. Arrange the peach slices so they are slightly overlapping. Spread the blueberries on top of the peaches. 7. Drape pastry over the outside of the fruit and press pleats firmly together. Brush with milk. 8. Bake in the bottom third of the oven until crust is golden, about 30 minutes. 9. Cool on a rack. 10. Sprinkle pastry with confectioners’ sugar. Serve.

Per Serving


Banana-Nut Wontons with Bourbon Caramel


Wontons:

Cooking spray

1 banana, diced

¼ cup pecan pieces

2 tablespoons brown sugar

1 egg, beaten

16 square or round wonton wrappers

Caramel:

1 tablespoon unsalted butter

¹⁄₃ cup brown sugar

2 tablespoons bourbon or other whiskey

6 tablespoons whole milk

½ teaspoon vanilla extract

Preheat the oven to 400ºF (205ºC). Line a large baking sheet with parchment paper sprayed with cooking spray. For the Wontons: 1. Stir together the banana, pecans, and brown sugar in a medium bowl. Place the egg in a small bowl. Lay the wonton wrappers out on a work surface and brush the edges lightly with egg. Place about a tablespoon of the banana mixture in the center of each wrapper. Fold the wrappers over to form half-moons or triangles and press to seal the edges. 2. Place the wontons on the prepared baking sheet and bake in the preheated oven until crisp and lightly browned, about 5 minutes. Remove from the oven and let cool on the pan while you make the caramel. For the Caramel: 3. Combine the butter, brown sugar, and bourbon in a small saucepan and stir over medium-high heat until the sugar is completely dissolved, about 3 minutes. Carefully add the milk and bring to a boil. Cook for about 5 minutes, until the mixture thickens. Remove from the heat and stir in the vanilla. Serve the wontons warm, drizzled with the caramel.

Per Serving


Chocolate Mint “Ice Cream”


3 bananas, sliced and frozen

4 tablespoons unsweetened cocoa powder

½ teaspoon peppermint extract

2 to 3 tablespoons nonfat or low-fat milk (optional)

1. Remove the frozen bananas from the freezer and let stand for about 5 minutes. 2. Add the banana, cocoa, and peppermint extract to a food processor and pulse until the banana slices are finely chopped. Then purée until the mixture resembles soft-serve ice cream, adding the milk (if using).

Per Serving


Figs with Chocolate Sauce


8 fresh or dried figs

¼ cup honey


½ cup plain low-fat Greek-style yogurt

1. If using dried figs, place the figs in a small heat-proof bowl. Add boiling water to cover. Let rest in the hot water for 5 to 15 minutes; then drain before continuing. 2. Combine the honey and cocoa powder in a small bowl, and mix well to form a syrup. 3. Cut the figs in half and place cut side up. Drizzle with the syrup, top with a dollop of yogurt, and serve.

Per Serving


Pumpkin Vanilla Pudding


1½ cups fat-free vanilla yogurt

1 (20-ounce / 567-g) can plain pumpkin purée

½ teaspoon ground nutmeg


1 vanilla bean

1. Combine yogurt, pumpkin purée, nutmeg, and cinnamon in a medium-sized mixing bowl. Scrape vanilla beans out of husk and into mixture. Mix well until all ingredients are combined. Chill until ready to serve.

Per Serving

calories: 73 | fat: 1g | protein: 4g | carbs: 13g | sugars: 10g | fiber: 1g | sodium:

41mg | cholesterol: 3mg

Berries with Balsamic Vinegar and Black Pepper


¼ cup balsamic vinegar

1 tablespoon brown sugar

¼ teaspoon freshly ground pepper

½ cup sliced strawberries

½ cup blueberries

½ cup raspberries

4 tablespoons plain, unsweetened low-fat whipped cream or yogurt

1. In a small bowl, whisk together balsamic vinegar, brown sugar, and pepper until combined. 2. Add berries, stir to combine, and let rest for 10 minutes. 3. Serve in dessert bowls, topped with whipped cream or yogurt.

Per Serving


Surprisingly Healthy Brownies

Prep time: 10 minutes | Cook time: 20 minutes | Makes 12 brownies

Cooking spray

1 (15-ounce / 425-g) can black beans, drained and well rinsed

½ cup old-fashioned rolled oats


¼ teaspoon sea salt

½ cup granulated sugar

¼ cup coconut or canola oil

2 teaspoons vanilla extract

½ teaspoon baking powder

½ cup semisweet chocolate chips

¹⁄₃ cup chopped nuts, such as walnuts, pecans, almonds, or hazelnuts (optional)

1. Preheat the oven to 350ºF (180ºC). Spray an 8-by-8-inch baking pan with cooking spray. 2. Combine the beans, oats, cocoa powder, salt, sugar, oil, vanilla, and baking powder in a food processor and process until smooth. Stir in the chocolate chips and the nuts, if using. 3. Transfer the batter to the prepared baking pan and bake in the preheated oven for 16 to 18 minutes, until the edges are dry and beginning to pull away from the pan. Let cool in the pan for at least 5 minutes before cutting. Serve warm or at room temperature.

Per Serving


Easy Peach Sorbet


2 cups fresh or frozen peaches, peeled and sliced

¼ cup orange juice

1 teaspoon almond extract

1 teaspoon granulated sugar

1. In a blender, combine peaches, orange juice, almond extract, and sugar, and blend on high until smooth. Spoon into 2 dessert dishes, and freeze until slightly slushy. Stir gently, freeze for 1 more hour, and serve.

Per Serving


Vanilla-Coconut Macaroons

Prep time: 5 minutes | Cook time: 15 minutes | Makes about 30 cookies

2 egg whites

¼ cup maple syrup

½ teaspoon vanilla extract


2 cups unsweetened shredded coconut

1. Preheat the oven to 350ºF (180ºC). Line a baking sheet with parchment paper. 2. Whisk the egg whites, maple syrup, vanilla, and salt together in a medium bowl until frothy, then stir in the coconut. 3. Scoop the cookie dough onto the prepared baking sheet using a small cookie scoop or melon baller. 4. Bake in the preheated oven until the bottoms and edges turn golden brown, about 12 to 15 minutes. Remove from the oven and let cool in the pan. Serve warm or at room temperature.

Per Serving


Raspberry Walnut Sorbet


2 cups fresh ripe raspberries

¼ cup walnuts, chopped

1 teaspoon lemon juice

2 tablespoons organic agave nectar

1. In a food processor or blender, purée all ingredients together. Freeze in an ice cream maker. Alternately, spread fruit mixture onto a cookie sheet and place in freezer. 2. Every 20 minutes, scrape through fruit mixture with a spoon so that it doesn’t freeze into a solid mass, this will keep it nice and light.

Per Serving


Banana Cocoa Drop Cookies

Prep time: 10 minutes | Cook time: 15 minutes | Makes 12 cookies

2 overripe bananas

½ cup rolled oats

¼ cup cocoa powder

2 tablespoons honey

½ cup peanut butter

1. Preheat the oven to 350ºF (180ºC). Line a baking sheet with parchment paper. 2. In a small bowl, mash the bananas. Using an electric hand mixer or a whisk, beat in the oats, cocoa powder, and honey. Beat in the peanut butter until well combined. 3. Drop 12 heaping tablespoons of batter onto the baking sheet and bake for 15 minutes. 4. Cool for 10 minutes before serving.

Per Serving (1 cookie)


Baked Spiced Apples


4 firm apples, such as Cortland or Granny Smith, peeled and cored

3 teaspoons light brown sugar

½ teaspoon cinnamon

½ teaspoon cardamom

1 cup unsweetened apple cider

1 cup unsweetened orange juice

1 tablespoon cornstarch

2 tablespoons cold water

2 tablespoons chopped black walnuts

1. Preheat oven to 350ºF (180ºC). 2. Place apples in a lined baking pan, and sprinkle with brown sugar, cinnamon, and cardamom. 3. Pour cider and orange juice into the dish and bake for 20 to 25 minutes. Remove apples to 4 dessert dishes and set aside. 4. Pour baking juices into a small saucepan, and heat on medium heat to a low simmer. In a separate bowl, mix cornstarch and water, then whisk into pan. Continue stirring until thickened, then spoon over each apple. Sprinkle chopped walnuts over each portion and serve warm.

Per Serving


Chapter 3 Beef, Pork, and Lamb

Pork Loin with Apples


1 teaspoon ground thyme

½ teaspoon ground sage

1 teaspoon cinnamon, divided

¼ teaspoon salt

2 (3-ounce / 85-g) boneless pork loin chops

½ teaspoon olive oil

½ cup thinly sliced red onion

2 Fuji apples, peeled, cored and sliced

¼ teaspoon nutmeg

1. In a small bowl, mix together the thyme, sage, ½ teaspoon of the cinnamon, and salt. Rub each chop with the mixture. 2. Heat the oil in a large nonstick skillet over medium heat. Add the pork chops and onions to the skillet. Sear the chops for 1 minute per side, then cover. Cook for 2 minutes. Remove the lid and push the onions and pork to one side of the skillet. 3. Add the apples to the other side of the skillet and sprinkle them evenly with the remaining cinnamon and the nutmeg. If necessary, add a little water to the skillet. Cover the skillet, reduce the heat to low, cook for 5 to 6 minutes until the apples are tender, and serve.

Per Serving


Steak and Potatoes


½ pound (227 g) small red potatoes (about 8)

2 tablespoons olive oil, divided

2 small skirt steaks (such as sirloin or top round, about 8 ounces / 227 g total)


2 scallions, sliced

¼ cup fresh chopped dill

2 tablespoons white wine vinegar

1. Place the potatoes in a large pot. Add enough cold water to cover and bring to a boil. Reduce the heat and simmer for 15 to 18 minutes, or until just tender. Drain the potatoes and run them under cold water to cool. Cut the potatoes in

half. Set aside. 2. While the potatoes are cooking, heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Season the steaks with the black pepper, and add the steak to the skillet. Cook until desired doneness: 5 to 7 minutes per side for medium (140ºF / 60ºC), or 8 to 10 minutes for medium-well (150ºF / 66ºC). 3. In a large bowl, combine the scallions, dill, white wine vinegar, and remaining 1 tablespoon of the olive oil. Add the potatoes and toss to coat. 4. Divide the steak and potatoes among two plates, and serve immediately.

Per Serving


Pork Medallions with Spring Succotash


1 pound (454 g) pork tenderloin, trimmed and cut into 1-inch-thick slices

2 teaspoons minced garlic

1 teaspoon dried rosemary

1½ tablespoons olive oil, divided

1 cup low-sodium chicken stock

1 cup carrots, halved and thinly sliced

3 tablespoons water

½ teaspoon freshly ground black pepper

2 cups frozen lima beans, thawed

1 cup frozen spinach, thawed

1. Using a meat mallet or the heel of your hand, gently pound the pork slices until they are ½-inch-thick medallions. 2. In a small bowl, combine the garlic and rosemary. 3. In a large skillet, heat 1 tablespoon of olive oil over medium heat and swirl to coat. Add the pork and cook, without turning, for 4 minutes. Turn and cook for 3 minutes, or until it reaches your desired doneness. Place the pork in a bowl or plate and cover to keep warm. 4. In the same skillet, sauté the garlic mixture for 1 minute, until fragrant. Add the chicken stock and cook for 30 seconds, until reduced to ½ cup. Remove the pan from heat. 5. In another large nonstick skillet, heat the remaining olive oil over medium heat and swirl to coat. Add the carrots and cook for 2 minutes. Stir in the water and pepper. Cover and cook for 2 minutes, until the carrots are crisp and tender. Add the lima beans and spinach, cooking for 3 minutes or until heated through. 6. Divide the vegetable mixture among 4 plates and top each serving with pork and sauce.

Per Serving


Steak Dijon with Green Beans


1 tablespoon olive oil

12 ounces (340 g) flank steak, trimmed of fat

½ teaspoon freshly ground black pepper, divided

1 medium onion, sliced

1 cup no-salt chicken broth

2 tablespoons finely chopped fresh dill

1 tablespoon Dijon mustard

1 pound (454 g) microwave-in-bag green beans

8 cups mixed baby greens or baby spinach

1. In a large skillet, heat the olive oil over medium-high heat. Season the steaks with ¼ teaspoon of the black pepper, and add the steak to the skillet. Cook until desired doneness: 5 to 7 minutes per side for medium (140ºF / 60ºC), or 8 to 10 minutes for medium-well (150ºF / 66ºC). Transfer the steak to a cutting board. Cover loosely with foil. 2. In the same skillet, cook the onion for 2 minutes, stirring constantly. Stir in the broth, and heat to simmering. Allow to simmer for 5 minutes, and then whisk in the dill, mustard, and remaining pepper. Transfer to a small bowl. 3. Prepare the green beans according to the package directions. 4. Slice the steak and serve alongside the green beans and baby greens in four equal portions. Serve the sauce on the side.

Per Serving


Steak Tacos


1 pound (454 g) beef flank (or round) steak

1 teaspoon chili powder

1 teaspoon olive oil

1 green bell pepper, cored and coarsely chopped

1 red onion, coarsely chopped

8 (6-inch) corn tortillas, warm

2 tablespoons freshly squeezed lime juice

Optional for serving: 1 avocado, sliced, and coarsely chopped cilantro

1. Rub the steak with chili powder (and salt and pepper, if desired). 2. Heat olive oil in a large skillet over medium-high heat. 3. Add steak and cook for 6 to 8 minutes on each side or until it reaches your desired degree of doneness. Remove from heat. 4. Place steak on a plate and cover with aluminum foil. Let rest for 5 minutes. 5. Add the bell pepper and onion to skillet. Cook on medium heat, stirring frequently, for 3 to 5 minutes or until onion is translucent. Remove from heat. 6. Cut steak against the grain into thin slices. 7. Top tortillas evenly with beef, onion mixture, and lime juice. Garnish with avocado and cilantro, if using. 8. Serve immediately.

Per Serving


50-50 Burgers with Caramelized Onions


1 cup finely chopped white mushrooms

¼ teaspoon olive oil

¾ cup sliced onions

4 ounces (113 g) 90% lean ground beef

1 teaspoon Steak and Chop salt-free seasoning blend

⅛ teaspoon salt

2 hard rolls

1. Heat a large nonstick skillet over medium heat. Add the mushrooms and cook for about 3 minutes or until soft. Drain off any water, transfer the mushrooms to a large bowl, and set them aside. 2. Heat the oil in the same skillet over medium

heat, add the onions, and sauté until translucent, about 3 minutes. Reduce the heat to low and cook until the onions are caramelized, about 15 minutes. 3. While the onions cook, add the beef, seasoning, and salt to the mushrooms. Mix thoroughly and divide the mixture into two burgers. 4. Transfer the caramelized onions to a small bowl and set aside. 5. Increase the heat to medium-high and put the same skillet back on the heat. Place the burgers in the skillet and cook them for 7 to 10 minutes, turning once. 6. Serve the burgers topped with the onions on the hard rolls. Feel free to add other vegetable toppings, such as sliced tomato, leaf lettuce, or spinach.

Per Serving


Pork Tenderloin Medallions with Dijon-Yogurt Sauce


1 teaspoon paprika

1 teaspoon dried oregano

½ teaspoon garlic powder

¼ teaspoon salt


1 (1- to 1¼-pound / 454- to 567-g) pork tenderloin

¾ cup plain nonfat Greek yogurt

1 teaspoon Dijon mustard

1 teaspoon prepared barbecue sauce

1. In a small bowl, stir together the paprika, oregano, garlic powder, and salt until well blended. 2. Cut the meat into 12 slices, each a little over ½ inch thick. Rub each slice with a bit of the spice mixture. 3. Heat the oil in a large oven-safe skillet over medium heat. Place the pork tenderloin slices into the skillet and cook for 4 to 5 minutes per side, turning once. Cover and continue to cook over low heat for an additional 5 to 6 minutes. 4. While the medallions finish cooking, mix together the yogurt, mustard, and barbecue sauce in a small bowl. 5. Plate the pork in servings of 4 slices each, drizzle the sauce over the medallions, and serve.

Per Serving


Grilled Steak, Onions, and Mushrooms


1 tablespoon olive oil, plus enough for grill rack

2 (4-ounce / 113-g) filet steaks (1½-inches thick)

Salt, to taste


2 cups sliced mushrooms

1 cup sliced red onion

1. Prepare a grill for high heat. Apply olive oil to the grill rack. 2. Sprinkle steaks lightly with salt and pepper. 3. Place steaks on grill with direct high heat and sear for 1 to 2 minutes per side. Reduce heat to medium and cook for 18 to 23 minutes or until done according to your preference, turning once during cooking. Transfer steaks to a plate and cover with foil; let rest for 5 minutes before serving. 4. In a medium sauté pan, heat the oil over medium-high heat on the grill. Add mushrooms and onions and sauté for 5 to 6 minutes until tender. 5.

Serve the steak with the mushrooms and onions and a fresh green salad.

Per Serving


Beef Tenderloin with Balsamic Tomatoes


½ cup balsamic vinegar

¾ cup coarsely chopped, seeded tomato

2 teaspoons olive oil

2 (3- to 4-ounce / 85- to 113-g, ¾-inch-thick) beef tenderloin steaks, trimmed of visible fat

1 teaspoon fresh thyme (or ½ teaspoon dried)

1. In a small saucepan, bring the balsamic vinegar to a boil. Reduce the heat and simmer, uncovered, for 5 minutes, or until the liquid is reduced to ¼ cup. Stir in the tomatoes and cook for 1 to 2 minutes more. Remove the saucepan from the heat. 2. In a large skillet, heat the olive oil over medium-high heat. Add the steaks, and reduce the heat to medium. Cook the steaks to desired doneness, turning once. Allow 7 to 9 minutes per side for medium (160ºF / 71ºC). 3. Spoon the balsamic tomatoes over the steaks, and sprinkle with the thyme. Serve immediately.

Per Serving


Beef-and-Bean Chili


1 pound (454 g) lean or extra-lean ground beef

1 yellow onion, diced

3 (15-ounce / 425-g) cans no-salt diced tomatoes with green chilies (Ro-Tel brand)

2 (15-ounce / 425-g) cans beans, drained and rinsed (whatever you desire: black, red, pinto, kidney, etc.)

2 tablespoons chili powder

Optional: 1 (10-ounce / 283-g) package frozen spinach

1. In a large stockpot, cook the beef over medium-high heat until browned, stirring frequently. Using a slotted spoon, transfer the cooked beef to a separate plate and set aside. Reserve 1 tablespoon of grease in the stockpot and discard the rest. 2. Add the onion to the stockpot and sauté for 4 to 5 minutes until soft. 3. Add the tomatoes with green chilies, beans, chili powder, and cooked beef to

the stockpot, and stir to combine. Bring to a boil, reduce heat to medium-low. Cover and simmer for 10 minutes. 4. Serve immediately.

Per Serving


Pork Stir-Fry


2 teaspoons canola oil, divided

4 ounces (113 g) boneless pork loin, thinly sliced

1 bell pepper, thinly sliced

½ cup sliced onion

1 cup packaged cabbage slaw

1 tablespoon reduced-sodium soy sauce

1 teaspoon honey

1. Heat 1 teaspoon of oil in a wok or large nonstick skillet over medium-high heat. Add the pork and stir-fry for 3 to 4 minutes. Transfer the meat to a small bowl. 2. Heat the remaining teaspoon of oil in the wok, then add the pepper,

onion, and cabbage. Stir-fry for 2 to 3 minutes. Return the pork to the skillet and toss all to combine. Add the soy sauce and honey to the mixture and stir-fry for another 2 minutes. 3. Serve over rice or your favorite cooked grain.

Per Serving


Grilled Pork and Pineapple Kebabs


2 pounds (907 g) pork tenderloin, cubed

1 small pineapple, peeled, cored, and cubed (about 3 cups)

2 red bell peppers, seeded and cut into 2-inch pieces

1 red onion, peeled and cut into 2-inch pieces

¾ teaspoon kosher or sea salt, divided

½ teaspoon ground black pepper, divided

1½ tablespoons canola oil

1 tablespoon honey

½ tablespoon low-sodium soy sauce

½ tablespoon apple cider vinegar

½ tablespoons ground cumin

1. Preheat the grill over medium heat. While the grill is warming up, thread the cubed pork, pineapple, bell peppers, and red onion on skewers, alternating between each ingredient. Season the kebabs with half of the salt and half of the black pepper. 2. In a small bowl, whisk together the canola oil, honey, soy sauce, apple cider vinegar, and cumin and the remaining salt and black pepper. Brush half of the marinade onto the kebabs. 3. Grill for 3 to 4 minutes per side, until the pork reaches 145ºF (63ºC) and the vegetables are tender. Each time you flip the kebabs, brush with additional marinade.

Per Serving


Pork Loin with Figgy Sauce


2 teaspoons dried rosemary

1 teaspoon dried thyme

½ teaspoon freshly ground pepper

2 (1¼-pound / 567-g) pork loins

¼ cup olive oil

3 carrots, peeled and cut on the diagonal into ½-inch pieces

1 onion, chopped


1 cup dried figs, cut into quarters

1 cup white wine

Juice of 1 lemon

1. Preheat the oven to 350ºF (180ºC). In a small bowl, mix the rosemary, thyme, and pepper to make a spice rub, and press into the pork loins. 2. Heat the olive oil over medium heat in a large, oven-proof skillet. Add the pork loin, carrots, onion, and garlic, and cook for 4 minutes per side. 3. Add the figs, white wine, and lemon juice to the skillet. Remove from heat. Cover with aluminum foil, and bake in the oven for 20 to 30 minutes, or until the internal temperature of the pork is about 145ºF (63ºC). Transfer the meat to a cutting board, and tent with aluminum foil. 4. While pork is resting, transfer the vegetables, figs, and pan juices into a blender. Process until smooth to make a gravy. Serve gravy with the pork.

Per Serving


Chapter 4 Poultry

Pepper-Slaw Chicken Stir-Fry


1 pound (454 g) boneless, skinless chicken breasts, cut into ½ × 2-inch strips

½ bag broccoli slaw

½ bag frozen onion and pepper mixture (or for less soft texture, use sliced fresh onions and red, orange, yellow and green peppers)

Low-sodium stir-fry sauce

2 tablespoons peanut oil or canola oil

1. Heat a large skillet over medium-high heat. Add peanut (or canola) oil. 2. When oil is hot (but not smoking), add ½ of chicken strips to oil, and sauté 1 to 2 minutes, stirring with wooden spatula until cooked on all sides. 3. Remove chicken, place on warm plate, repeat with rest of chicken. Cover plate with pot lid or aluminum foil to keep warm. 4. Add pepper and onion mixture to pan. Stir-fry 3 to 4 minutes. (Watch out for splatters from the moisture if you use frozen vegetables.) Add broccoli slaw, and sauté until tender. 5. Add ¼ cup stirfry sauce, and place chicken back into pan. Stir well to reheat chicken and to mix sauce.

Per Serving (2 cups)


Turkey Lettuce Cups


2 teaspoons sesame oil

1¼ pounds (567 g) lean ground turkey

1 tablespoon minced ginger (fresh or jarred)

1 (12-ounce / 340-g) can baby corn, drained and chopped into 1-inch pieces

1 (8-ounce / 227-g) can water chestnuts, drained and chopped

4 scallions, minced

1 cup 1-inch pieces snap peas

½ cup low-salt chicken broth

2 tablespoons hoisin sauce

8 leaves Bibb lettuce

½ cup chopped fresh cilantro

1 carrot, shredded

1. Heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger and cook, crumbling with a wooden spoon, until the turkey is cooked through, about 8 minutes. 2. Stir in the baby corn, water chestnuts, scallions, snap peas, broth, and hoisin sauce. Cook 1 more minute. 3. Spoon some of the turkey mixture into each lettuce leaf, top with cilantro and carrot, and roll into wraps. Serve immediately.

Per Serving


Chicken and Fresh Veggie Tacos


1 teaspoon avocado oil

1 bell pepper, diced

¹⁄₃ cup diced onion

1 (8- to 9-ounce / 227- to 255-g) skinless, boneless chicken breast, cut into ¼inch strips

¼ cup water

1 tablespoon low-sodium taco seasoning

1 lime, quartered

2 plum tomatoes, diced

1 tablespoon chopped cilantro, divided

4 corn taco shells

¼ cup nonfat Greek yogurt

1. Heat the oil in a large nonstick skillet over medium-high heat. Sauté the peppers and onions until tender, about 5 minutes. Transfer the veggies to a small bowl and return the skillet to the heat. 2. Add the chicken and sauté for 2 minutes. Add the water, taco seasoning, and the juice of half a lime. Reduce the heat to low, stirring to coat the chicken with the seasoning. Simmer for another 5 to 6 minutes over low heat, then remove from the heat and stir in the peppers and onions. 3. While the chicken simmers, in a small bowl stir together the tomatoes with 2 teaspoons cilantro. Heat the taco shells in the oven or toaster oven for 5 minutes. 4. Fill each taco with the chicken filling and the tomato mixture, and top each with 1 tablespoon of yogurt and the remaining cilantro. 5. Serve each person 2 tacos garnished with a lime wedge.

Per Serving


Chicken Breast with Yogurt Sauce and Chopped Walnuts


2 (5-ounce / 142-g) boneless skinless chicken breasts, each cut into 3 pieces

½ teaspoon paprika

¼ teaspoon freshly ground black pepper

⅛ teaspoon salt


¼ cup finely chopped onion

½ cup finely chopped walnuts

½ cup nonfat plain Greek yogurt

1 lemon, quartered

1 tablespoon chopped mint leaves

1. Season the chicken on all sides with the paprika, pepper, and salt. 2. Heat the oil in a large nonstick skillet over medium heat. Add the chicken pieces and cook for 3 to 4 minutes per side. Add the onion to the skillet and stir. Continue cooking until the chicken is no longer pink and the onion is translucent, about 5 minutes. Remove from the heat. 3. Put the walnuts, yogurt, juice of half the lemon, and mint in a food processor and pulse until well-blended and smooth. 4. Serve the chicken with the yogurt sauce and garnished with the lemon wedges.

Per Serving


Italian-Style Turkey Meat Loaf


1½ pounds (680 g) ground turkey

½ yellow onion, peeled and finely minced

5 garlic cloves, peeled and minced

2 large eggs

1 cup panko bread crumbs

½ cup fresh flat-leaf Italian parsley, chopped


1 tablespoon Italian seasoning

¾ teaspoon kosher or sea salt

½ teaspoon ground black pepper

½ cup shredded Mozzarella cheese

½ cup lower-sodium marinara sauce

1. Preheat the oven to 375ºF (190ºC). Coat a loaf pan with cooking spray. 2. In a large bowl, mix together the turkey, onion, garlic, eggs, bread crumbs, parsley, Dijon mustard, Italian seasoning, salt, and black pepper until thoroughly combined. 3. Transfer the mixture to the loaf pan. Sprinkle the Mozzarella cheese and spread the marinara sauce on top. Bake for 45 to 50 minutes, until the internal temperature reaches 165ºF (74ºC). 4. Let slightly cool, then slice into 8 pieces. 5. For leftovers, store in microwaveable airtight containers and microwave on high for 2 to 3 minutes, until heated through.

Per Serving


Mexican-Style Turkey Stuffed Peppers

Prep time: 15 minutes | Cook time: 1 hour 10 minutes | Serves 6

6 red bell peppers, tops cut off

½ cup water


½ yellow onion, peeled and diced

1½ pounds (680 g) ground turkey


2 tablespoons store-bought low-sodium taco seasoning

2 tablespoons no-salt-added tomato paste


1 (15-ounce / 425-g) can fire-roasted petite diced tomatoes, drained

1 (15-ounce / 425-g) can black beans, drained and rinsed

1 (4-ounce / 113-g) can diced green chiles

½ cup fresh cilantro leaves, chopped

1 cup shredded Monterey Jack cheese

1. Preheat the oven to 375ºF (190ºC). Coat a baking dish with cooking spray. Place the peppers in the baking dish, pour ½ cup of water into the bottom of the dish, and cover with aluminum foil. Bake for 15 minutes and remove from the oven. 2. Heat the canola oil in a skillet over medium heat. Add the onion and ground turkey. Sauté for 7 to 10 minutes, until the turkey is browned. Stir in the garlic, taco seasoning, tomato paste, and salt. Add the diced tomatoes, black beans, and green chiles and bring to a simmer. Remove from the heat and stir in the cilantro. Taste and adjust the seasoning, if necessary. 3. Place the bell peppers in the baking dish. Fill each with the turkey black bean mixture. Bake uncovered for 35 to 40 minutes, until the peppers are tender. Top with the Monterey Jack cheese and bake for an additional 5 to 10 minutes, until the cheese is bubbly. 4. For leftovers, place in microwaveable airtight containers and reheat in the microwave on high for 2 to 3 minutes, until heated through.

Per Serving


Chicken and Chickpea Skillet with Berbere Spice



1 (3-to 4-pound / 1.4-to 1.8-kg) whole chicken, cut into 8 pieces

3 teaspoons Berbere or baharat spice blend

1 large onion, preferably Spanish, thinly sliced into half-moons


2 cups 1-inch cubes peeled butternut squash, or 1 (12-ounce / 340-g) bag pre-cut squash

1 (15-ounce / 425-g) can no-salt-added chickpeas, undrained

½ cup golden raisins

Hot cooked rice, for serving

1. In a 12-inch skillet, heat 1 tablespoon olive oil over medium-high heat. Sprinkle the chicken with 2 teaspoons of the Berbere spice. Add half the chicken to the skillet and cook until browned, 4 to 6 minutes per side. Transfer the chicken to a plate and repeat to brown the remaining chicken. Set aside. 2. In the same skillet, heat the remaining 1 tablespoon olive oil. Add the onion and cook, stirring, until softened, about 5 minutes. Add the remaining 1 teaspoon Berbere spice, the garlic, squash, chickpeas, and raisins and stir to combine. Return the chicken to skillet, pushing the pieces between the vegetables, and bring to a boil. Reduce the heat to maintain a simmer, cover tightly, and cook for 20 to 25 minutes, until the chicken is cooked through and an instant-read thermometer inserted into the thickest part s 165ºF (74ºC), and the squash is tender. 3. Serve over hot cooked rice.

Per Serving (1 cup)


White Chicken Chili



1 onion, chopped


1 to 3 jalapeños, seeded and diced

2 teaspoons ground cumin

1½ teaspoons ground coriander


1 teaspoon dried oregano

¼ to ½ teaspoon cayenne

4 cups low-sodium chicken broth

3 cups chopped cooked chicken breast

3 (15-ounce / 425-g) cans white beans

¼ cup chopped cilantro, for garnish

1. Heat the canola oil in a large stockpot over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 5 minutes. Add the jalapeño, cumin, coriander, chili powder, oregano, and cayenne. Cook, stirring frequently, for 2 to 3 minutes, until the jalapeño begins to soften. 2. Add the broth, chicken, and beans, and bring to a boil over medium-high heat. Reduce the heat to medium-low and simmer, uncovered, stirring occasionally, for about 15 minutes. Serve hot, garnished with cilantro.

Per Serving


Chicken Cacciatore

Prep time: 20 minutes | Cook time: 1 hour 10 minutes | Serves 4 to6

2 tablespoons extra-virgin olive oil

½ cup diced carrots


½ cup chopped celery

2 onions, chopped

2 pounds chicken tenders

2 (14.5-ounce) cans Italian seasoned diced tomatoes, drained

2 cups cooked corkscrew pasta, such as whole-grain fusilli

1. In a large saucepan, heat the oil over medium-high heat and sauté the carrots, garlic, celery, and onions for about 5 minutes, until softened. Add the chicken and brown for 4 to 5 minutes on each side. 2. Add the diced tomatoes. Cover and reduce heat to simmer for an hour. Serve over pasta.

Per Serving


Ginger-Marinated Chicken Thighs


2 tablespoons balsamic vinegar


2 teaspoons freshly grated ginger

1 garlic clove, pressed or minced

¼ teaspoon ground coriander

2 skinless chicken thighs (4 ounces / 113 g each)


1. Put the vinegar, oil, ginger, garlic, and coriander into a medium zip-top plastic bag, seal it, and shake the bag to combine the ingredients. 2. Add the chicken thighs to the bag, press out any excess air, and seal the bag. Marinate the chicken

in the refrigerator for 1 hour or up to 10 hours. 3. Spray the grates of a grill with cooking spray and heat the grill to medium heat. Grill the chicken for about 5 to 7 minutes per side or until done, turning once. Discard the marinade. 4. If you do not have a grill, bake the chicken at 425ºF (220ºC) in the oven for 35 minutes, turning once during baking, and serve.

Per Serving


Buffalo Chicken Mac ’n’ Cheese



½ cup chopped celery

1 tablespoon butter

1 tablespoon flour

2 cups 1% milk

¼ cup light cream cheese, cut into small cubes

2 tablespoons hot sauce (or to taste)

¼ teaspoon garlic powder

¼ teaspoon salt


½ cup shredded Cheddar cheese

2 tablespoons blue cheese, crumbled

12 ounces (340 g) roasted chicken breast, shredded

8 ounces (227 g) elbow macaroni

1. Fill a medium stockpot three-quarters full with water and bring it to a boil over high heat. 2. Lightly spray a large skillet with cooking spray and sauté the celery over medium heat until tender, about 3 to 4 minutes. Remove the celery from the skillet and set aside in a small bowl. 3. In the same skillet, melt the butter. Reduce the heat to medium-low and whisk in the flour until it’s lightly browned, about 2 minutes. 4. Gradually add the milk, whisking for 2 minutes. 5. Add the cream cheese and continue to stir until melted, about 3 minutes. Add the hot sauce, garlic powder, salt, and pepper, and stir to combine. 6. Add the Cheddar and blue cheese and stir to blend. Continue stirring until the sauce is smooth and thickened, about 3 minutes. Transfer the celery to the sauce. If the sauce is too thick, thin it with a little milk. Remove the sauce from the heat. 7. Add the cooked chicken to the sauce and stir until combined. Set the mixture aside or keep it warm over low heat. 8. Add the macaroni to the boiling water and cook for 8 to 9 minutes or until al dente. 9. Drain the macaroni and immediately add it to the chicken and sauce mixture, stirring to combine. 10. Transfer the pasta to 4 serving bowls and serve with additional hot sauce as

desired.

Per Serving


Chicken and Shrimp Paella



1 onion, chopped (about 2 cups)


1 pound (454 g) chicken breasts, cut into 1-inch pieces

1 cup Arborio rice

1 teaspoon ground cumin

1 teaspoon smoked paprika

½ teaspoon ground turmeric

1½ cups low-sodium chicken broth

1 (14½-ounce / 411-g) can diced tomatoes, with their juices

Zest and juice of 1 lemon

½ teaspoon salt

1 cup thawed frozen peas

1 medium zucchini, cut into cubes (about 2 cups)

8 ounces (227 g) uncooked shrimp, thawed, peeled, and deveined

2 tablespoons chopped fresh parsley

1. In a large saucepan, heat 2 tablespoons of the olive oil over medium heat. Add the onion and cook, occasionally stirring, for 5 minutes, or until softened. Add the garlic, chicken, rice, and remaining 1 tablespoon olive oil. Stir until the rice is coated with the oil. 2. Add the cumin, smoked paprika, turmeric, broth, tomatoes with their juices, lemon zest, lemon juice, and salt. Spread the rice mixture evenly in the pan. Bring to a boil. Reduce the heat to medium-low, cover, and cook for 25 minutes—do not stir. 3. Remove the lid and stir in the peas and zucchini. Add the shrimp, nestling them into the rice. Cover and cook for 8 to 10 minutes. Remove from the heat and let stand for 10 minutes. 4. Top

with the parsley and serve.

Per Serving


Chicken Salad with Creamy Tarragon Dressing


1 (15-ounce / 425-g) can white beans, drained and rinsed, divided

¹⁄₃ cup white balsamic vinegar

1 tablespoon olive oil 2 garlic cloves

2 teaspoons dried tarragon, divided

6 cups salad greens

½ red onion, thinly sliced

1½ cups chopped cooked chicken breast

1 cup English cucumber, thinly sliced

¾ teaspoon freshly ground black pepper

1. In a blender, combine ½ cup of the be ans, the balsamic vinegar, olive oil, garlic, and 1 teaspoon of tarragon, and purée. 2. Arrange the greens on four serving plates. Top with the remaining beans, onion, chicken, cucumber, black pepper, and remaining tarragon. 3. Serve the dressing on the side.

Per Serving


Spicy Stir-Fried Chicken with Peanuts


Sauce:

3 tablespoons low-sodium chicken broth

1 tablespoon tomato paste

2 teaspoons unseasoned rice vinegar


1 teaspoon low-sodium soy sauce

½ teaspoon sesame oil

¼ teaspoon cornstarch

¼ teaspoon red pepper flakes, plus more to taste

Chicken:

1 pound (454 g) skinless, boneless chicken breast, cut into 1-inch cubes

1 teaspoon Chinese rice wine, dry sherry, or dry white wine


1½ teaspoons cornstarch

½ teaspoon minced garlic


2 (½-inch-thick) slices ginger, smashed

2 cups sugar snap peas

¼ cup unsalted dry-roasted peanuts, for garnish

1 scallion, thinly sliced, for garnish

For the Sauce: In a small bowl, whisk together the broth, tomato paste, vinegar, sugar, soy sauce, sesame oil, cornstarch, and red pepper flakes. For the Chicken: 1. In a medium bowl, mix together the chicken, wine, soy sauce, cornstarch, and garlic, and stir to coat the chicken thoroughly. 2. Heat a large skillet over high heat and add the canola oil. Add the ginger and cook, stirring, for 10 seconds. Add the chicken, spreading it out into a single layer. Cook without disturbing for about 1 minute, just until the chicken begins to brown. Continue to cook, stirring, for 30 seconds, then spread the chicken out again into a single layer and cook for 30 seconds. Continue cooking the chicken while stirring for 1 or 2 minutes, until the chicken is lightly browned all over. Stir in the snap peas and cook for 1 minute. Add the sauce and cook, stirring, for about 1 minute, until the sauce thickens and becomes glossy. 3. Serve immediately, garnished with the peanuts and scallions.

Per Serving


Chapter 5 Fish and Seafood

Grilled Salmon with Chimichurri


For the Chimichurri:

½ cup fresh flat-leaf Italian parsley leaves

¼ cup fresh cilantro leaves

½ jalapeño, seeded

4 cloves garlic, peeled

¼ cup red wine vinegar


1 teaspoon honey

1 teaspoon dried oregano leaves


¼ teaspoon ground black pepper

For the Grilled Salmon:

4 (4-ounce / 113-g) salmon fillets, skin on


2 teaspoons chili powder

⅛ teaspoon kosher or sea salt

⅛ teaspoon ground black pepper

To Make the Chimichurri: Place all the chimichurri ingredients in a food processor and pulse until a pesto-like consistency is reached. Taste and adjust the seasoning, if necessary. Spoon into an airtight container and place in your refrigerator. To Make the Grilled Salmon: 1. Preheat the grill to medium. Rub the salmon fillets with the olive oil and season with the chili powder, salt, and

black pepper. Place the fillets on the grill, skin-side down, and cook about 10 minutes, until the fish flakes easily with a fork. 2. Serve the chimichurri over the grilled salmon fillets.

Per Serving


Baked Haddock with Peppers and Eggplant



2 (5- to 6-ounce / 142- to 170-g) haddock fillets

½ teaspoon salt-free Italian seasoning


2 garlic cloves, pressed or minced

½ cup diced onion

5 to 6 mini bell peppers, chopped

1 small eggplant, peeled and diced

6 large green olives, pitted and sliced

2 tablespoons tomato paste

2 tablespoons balsamic vinegar

1 tablespoon granulated sugar

1. Preheat the oven to 375ºF (190ºC). Spray a 9-by-11-inch baking dish with cooking spray. Place the fish in the prepared baking dish, sprinkle it with the seasoning, and bake for 15 or 20 minutes, until opaque. 2. Meanwhile, in a large saucepan, heat the oil over medium heat. Add the garlic and cook for 1 minute. Add the onion and cook for 2 to 3 minutes. 3. Add the peppers and eggplant. Reduce the heat to low, cover, and allow the vegetables to steam until tender, about 6 minutes. Add a few spoons of water if needed. 4. Add the olives, tomato paste, vinegar, and sugar to the eggplant mixture and stir to combine. If needed, add a few more spoonfuls of water. Cover and simmer for 10 minutes, stirring occasionally. 5. To serve, top each serving of fish with ¾ cup of the caponata.

Per Serving


Lemon-Parsley Baked Flounder and Brussels Sprouts


14 Brussels sprouts

2 tablespoons olive oil, divided

3 tablespoons freshly squeezed lemon juice

1 tablespoon minced fresh garlic

¼ teaspoon dried dill

2 (6-ounce / 170-g) flounder fillets

Salt, to taste


1. Preheat the oven to 400ºF (205ºC). Rinse the Brussels sprouts and pat them dry. Cut their stem ends off, then cut sprouts in half and place them on a foillined baking pan. Drizzle with 1 tablespoon olive oil and toss to coat. 2. Meanwhile in a small bowl, stir together 1 tablespoon olive oil, lemon juice, garlic, and dill. 3. Rinse flounder fillets and pat dry, season lightly with salt and pepper. Place in baking dish and evenly drizzle oil-and-herb mixture over flounder fillets. 4. Bake for 10 to 11 minutes, or until the fish flakes easily when tested with a fork. The Brussels sprouts should be lightly browned and also pierce easily with a fork. 5. Divide the flounder and Brussels sprouts between serving plates.

Per Serving


Grilled Coconut Shrimp


12 jumbo shrimp

½ cup unsweetened coconut milk

½ teaspoon paprika (smoked is best)

12 cherry tomatoes

12 fresh 1-inch cubes of pineapple

2 green sweet peppers, each sliced into 6 strips (12 total)

1. Soak peeled, deveined shrimp in unsweetened coconut milk overnight, or for at least 30 minutes. Remove and pat dry with a paper towel, then sprinkle with paprika. 2. Using metal or bamboo skewers, thread shrimp, tomatoes, pineapple, and peppers in an alternating pattern, using 3 of each per skewer. 3. Grill or oven broil until each shrimp turns pink and curls into a “C” shape about 6 to 8 minutes. 4. Remove from heat and serve immediately.

Per Serving


Citrus-Glazed Salmon with Zucchini Noodles


4 (5- to 6-ounce / 142- to 170-g) pieces salmon



1 tablespoon extra-virgin olive oil

1 cup freshly squeezed orange juice


2 zucchini (about 16 ounces / 454 g), spiralized

1 tablespoon fresh chives, chopped

1 tablespoon fresh parsley, chopped

1 Preheat the oven to 350ºF (180ºC). Season the salmon with salt and black pepper. 2 Heat the olive oil in a large oven-safe skillet or sauté pan over medium-high heat. Add the salmon, skin-side down, and sear for 5 minutes, or until the skin is golden brown and crispy. Turn the salmon over and transfer to the oven until your desired doneness is reached—about 5 minutes for mediumrare, 7 minutes for medium, and 9 minutes for medium-well. Place the salmon on a cutting board to rest. 3 Place the same pan on the stove over medium-high heat. Add the orange juice and soy sauce to deglaze the pan. Bring to a simmer, scraping up any brown bits, and continue to simmer 5 to 7 minutes, until the liquid is reduced by half to a syrup-like consistency. 4 Divide the zucchini noodles among 4 plates and place 1 piece of salmon on each. Pour the orange glaze over the salmon and zucchini noodles. Garnish with the chives and parsley.

Per Serving


Shrimp Pasta Primavera


12 ounces (340 g) whole-grain spaghetti

1½ tablespoons unsalted butter

1 small head broccoli, chopped

1 red bell pepper, seeded and chopped

1 pound (454 g) raw shrimp, deveined and shelled

1 cup frozen green peas

1 cup baby spinach leaves




¼ teaspoon crushed red pepper flakes

Zest and juice of 1 lemon

½ cup unsalted vegetable, chicken, or fish stock

½ cup freshly grated Parmesan cheese

¼ cup fresh flat-leaf Italian parsley, chopped

1. Bring a large pot of water to a boil. Cook the spaghetti according to the package directions. Reserve ¼ cup of pasta water and drain the rest. 2. In a Dutch oven or large pot, heat the butter over medium heat. Add the broccoli and red bell pepper and sauté for 2 to 3 minutes, until slightly soft. Add the shrimp, green peas, and spinach and sauté for 2 to 3 minutes, until the shrimp is opaque. Stir in the garlic, salt, black pepper, and crushed red pepper flakes. Cook until fragrant. 3. Add the reserved pasta water, lemon zest and juice, and stock and bring to a simmer for 6 to 8 minutes, until thickened, stirring frequently. 4. Remove from the heat and stir in the Parmesan cheese and parsley. Taste and adjust the seasoning, if necessary. 5. For leftovers, divide the pasta into microwaveable airtight containers for up to 3 to 4 days. Reheat in the microwave for 2 to 3 minutes, until heated through.

Per Serving


Halibut with Greens and Ginger


4 (4-ounce / 113-g) halibut fillets, rinsed and patted dry

½ teaspoon freshly ground black pepper

3 teaspoons olive oil, divided

4 cups baby spinach

1 tablespoon minced peeled ginger


1 tablespoon balsamic vinegar

1 tablespoon freshly squeezed lime juice

1. Sprinkle the fish with the black pepper. Using your fingertips, gently press in the seasoning so it adheres to the fish. 2. In a large nonstick skillet, heat 2 teaspoons of the olive oil over medium-high heat, swirling to coat the bottom. Cook the fish for 2 minutes, or until browned on the bottom. Turn over, and cook for 2 minutes more, or until the fish flakes easily when tested with a fork. Transfer to a plate and cover to keep warm. 3. In the same skillet, heat the remaining 1 teaspoon of olive oil, swirling the bottom to coat. Add the spinach, ginger, and garlic, and cook, stirring constantly, for 2 minutes, or until the spinach begins to wilt. Remove the skillet from the heat. 4. Add the balsamic vinegar and lime juice to the spinach and stir. Divide the spinach among four plates and top each serving with a halibut fillet. Serve immediately.

Per Serving


Maple-Glazed Salmon


2 (5- to 6-ounce / 142- to 170-g) salmon fillets, skin-on

½ teaspoon salt-free mesquite seasoning

1 tablespoon pure maple syrup

1. Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper or a silicone mat. 2. Place the salmon onto the baking sheet (skin side down) and rub the seasoning evenly over each fillet. Drizzle the syrup onto the fillets, rubbing to coat the top. 3. Put the baking sheet in the oven and bake for 15 to 20 minutes. 4. Serve.

Per Serving


Marinated Lime Grilled Shrimp


1 lime, quartered, divided

¼ cup chopped fresh cilantro, divided

1 tablespoon rice wine vinegar


¼ teaspoon chili powder

¼ teaspoon garlic powder

6 large shrimp, peeled and deveined

1. In a small bowl, mix together the juice from three lime quarters, 3 tablespoons cilantro, and the vinegar, oil, chili powder, and garlic powder. 2. Place the shrimp in the bowl with the marinade, toss to coat, and refrigerate it for 30

minutes or up to 4 hours. 3. Preheat a grill to medium-high. Place the shrimp on a grill pan and cook for 3 to 5 minutes, until white, turning once. Discard the marinade. 4. If you do not have a grill, pan-sear the shrimp in a nonstick skillet for 3 to 4 minutes, turning once. 5. Serve the shrimp with a squeeze of juice from the last lime quarter and the remaining cilantro.

Per Serving


Quick Salmon Tostadas with Black Beans and Jalapeños


8 (6-inch) corn tortillas

Cooking spray

1 (6- to 7-ounce / 170- to 198-g) can boneless, skinless wild Alaskan salmon, drained

1 avocado, diced

2 tablespoons minced pickled jalapeños, plus 2 tablespoons of the pickling juice

2 cups shredded cabbage

2 tablespoons chopped cilantro

1 (15-ounce / 425-g) can black beans, rinsed and drained

3 tablespoons reduced-fat sour cream

2 tablespoons prepared salsa

2 scallions, chopped

Lime wedges, for garnish

1. Preheat the oven to 375ºF (190ºC). Position the racks in the upper and lower third of the oven. 2. Spray the tortillas on both sides with cooking spray and arrange them on two baking sheets in a single layer. Bake, rotating and flipping once, until they begin to turn golden, about 12 minutes. 3. Meanwhile, in a medium bowl, stir together the salmon, avocado, and jalapeños. 4. In a another medium bowl, toss together the cabbage, cilantro, and pickling juice. 5. In a food processor, combine the beans, sour cream, salsa, and scallions, and process until smooth. Transfer the purée to a microwave-safe bowl, cover, and cook on high in the microwave for about 2 minutes, until the mixture is hot. 6. To serve, spread some of the bean mixture on each tortilla. Top with some of the salmon mixture. Place a handful of cabbage slaw on top. Serve garnished with lime wedges.

Per Serving


Salmon and Asparagus in Foil


4 (5-ounce / 142-g) salmon fillets

1 pound (454 g) fresh asparagus, ends trimmed, divided

2 teaspoons dried dill, divided

Freshly squeezed lemon juice

Freshly ground black pepper (optional)

Lemon wedges, for serving

1. Preheat the oven to 450ºF (235ºC). 2. Prepare four 12-by-18-inch sheets of aluminum foil. Spray the center of each sheet of foil with nonstick cooking spray. 3. Place one salmon fillet in the center of each sheet, top with a quarter of the asparagus, ½ teaspoon of dill, and a squeeze of lemon juice. Sprinkle with black pepper (if using). 4. Bring up the sides of the foil and fold the top over twice. Seal the ends, leaving room for air to circulate inside the packet. Repeat with the remaining fillets. 5. Place the packets on a baking sheet and bake for 15

to 18 minutes, or until the salmon is opaque. 6. Use caution when opening the packets, as the steam is very hot. Serve with lemon wedges on the side.

Per Serving


Spinach and Feta Salmon Burgers


1 pound (454 g) salmon fillets, skin removed

1 cup fresh spinach, chopped

½ cup panko bread crumbs

¼ cup crumbled feta cheese

1 large egg


½ teaspoon dried dill

¼ teaspoon kosher or sea salt


½ cup plain nonfat Greek yogurt

½ English cucumber, sliced

1 beefsteak tomato, sliced

1. Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper. 2. Place the salmon in the bowl of a food processor and pulse until ground. Transfer to a bowl and stir in the spinach, bread crumbs, feta cheese, egg, Dijon mustard, dill, salt, and black pepper until well combined. Use your hands to form 4 burger-size patties. Place them on the parchment paper and bake for 20 minutes, until the internal temperature reaches 145ºF (63ºC). 3. Serve the burgers with dollops of the Greek yogurt and slices of the cucumber and tomato. 4. For leftovers, place the burgers in microwaveable airtight containers for up to 3 to 4 days. Reheat in the microwave on high for 2 to 3 minutes, until heated through. Assemble the burgers before consuming.

Per Serving


Pesto Tilapia


¼ cup dry white wine


1 lemon, halved

2 tilapia fillets (5 to 7 ounces / 142 to 198 g each)


2 tablespoons store-bought low-sodium pesto

1. Preheat the oven to 350ºF (180ºC). 2. In a 9-by-11-inch baking dish, whisk the wine, oil, and juice of half a lemon. Add the fish fillets and season lightly with pepper. 3. Cover the baking dish with foil and bake for 15 minutes. Uncover the dish, top each fillet with 1 tablespoon pesto, and cook for 5 more minutes. 4. Cut the remaining ½ lemon into wedges and serve each fillet with a lemon wedge.

Per Serving


Seared Salmon with Cilantro-Lime Sauce


Sauce:

2 garlic cloves

1½ cups (packed) cilantro

1 teaspoon grated lime zest

2 tablespoons lime juice


Salmon:

Cooking spray

4 (6-ounce / 170-g) salmon fillets with skin


For the Sauce: 1. Place the garlic in a food processor and pulse to mince. Add the cilantro and lime zest and juice, and pulse until finely chopped. With the food processor running, drizzle in the olive oil until well combined. For the Salmon: 2. Coat a nonstick skillet with cooking spray and heat it over mediumhigh heat. Sprinkle the salmon with pepper and place it in the pan skin-side down. Cook until the skin begins to brown, about 5 to 6 minutes. Turn the fish over and cook on the other side until the fish is cooked through and flakes easily with a fork, about 6 minutes. Drizzle with the sauce and serve immediately.

Per Serving


Ooey-Gooey Tuna Melt


1 (5-ounce / 142-g) can chunk light tuna, packed in water and drained


1 tablespoon reduced-fat sour cream

1 teaspoon dried dill

¼ teaspoon paprika

1 tablespoon celery, diced


4 slices whole-grain bread

2 thin slices reduced-fat Swiss cheese

4 thin slices red onion

4 large lettuce leaves

1 green pepper, sliced into slivers

1. Preheat oven to low broil. 2. In a small mixing bowl, combine tuna, mustard, sour cream, dill, paprika, celery, and freshly ground pepper. Place 2 slices of whole grain bread on a baking sheet, and put half of the tuna mixture on each slice. 3. Add one slice of cheese to each sandwich, and place under broiler for about 2 minutes or until cheese melts. Remove from oven and layer onion, lettuce, and green pepper onto each sandwich. 4. Top with second slice of bread, and enjoy with a pickle wedge.

Per Serving


Chapter 6 Meatless Mains

Lentil Avocado Tacos




2 to 3 garlic cloves, peeled and minced

1½ cups dried lentils


3 to 3½ cups unsalted vegetable or chicken stock

2½ tablespoons store-bought low-sodium taco seasoning

16 (6-inch) corn tortillas, toasted

2 ripe avocados, peeled and sliced

1. Heat the canola oil in a large skillet or Dutch oven over medium heat. Add the onion and sauté for 4 to 5 minutes, until soft. Stir in the garlic and cook for 30 seconds until fragrant. Then add the lentils, salt, and stock. Bring to a simmer for 25 to 35 minutes, adding additional stock if needed. 2. When there’s only a small amount of liquid left in the pan and the lentils are al dente, stir in the taco seasoning and let simmer for 1 to 2 minutes. Taste and adjust the seasoning, if necessary. 3. Spoon the lentil mixture into tortillas and serve with the avocado slices. 4. Store leftover lentil mixture in airtight containers in the refrigerator for up to 5 days. Reheat in the microwave for 1 to 2 minutes, until heated through.

Per Serving


Roasted Vegetable Enchiladas


2 zucchinis, diced

1 red bell pepper, seeded and sliced

1 red onion, peeled and sliced

2 ears corn


1 (15-ounce / 425-g) can no-salt-added black beans, rinsed and drained

1½ tablespoons chili powder




8 (8-inch) whole-wheat tortillas

1 cup store-bought enchilada sauce

½ cup shredded Mexican-style cheese

½ cup plain nonfat Greek yogurt

½ cup cilantro leaves, chopped

1. Preheat oven to 400ºF (205ºC). 2. Place the zucchini, red bell pepper, and red onion together on a baking sheet. Place the ears of corn separately on the same baking sheet. Drizzle all with the canola oil and toss to coat. Roast for 10 to 12 minutes, until the vegetables are tender. Remove from the oven and reduce the temperature to 375ºF (190ºC). 3. Cut the corn from the cob. Transfer the corn kernels, zucchini, red bell pepper, and onion to a bowl and stir in the black beans, chili powder, cumin, salt, and black pepper until combined. 4. Coat a 9by-13-inch baking dish with cooking spray. Line up the tortillas in the greased baking dish. Evenly distribute the vegetable bean filling into each tortilla. Pour half of the enchilada sauce and sprinkle half of the shredded cheese on top of the filling. Roll each tortilla into enchilada shape and place them seam-side down. Pour the remaining enchilada sauce and sprinkle the remaining cheese over the

enchiladas. Bake for 25 minutes, until the cheese is melted and bubbly. 5. Serve the enchiladas with Greek yogurt and chopped cilantro.

Per Serving


Gnocchi with Tomato Basil Sauce




3 cloves garlic, peeled and minced

1 (32-ounce / 907-g) can no-salt-added crushed San Marzano tomatoes

¼ cup fresh basil leaves

2 teaspoons Italian seasoning




⅛ teaspoon crushed red pepper flakes

1 tablespoon heavy cream (optional)

12 ounces (340 g) gnocchi

¼ cup freshly grated Parmesan cheese

1. Heat the olive oil in a Dutch oven or stockpot over medium heat. Add the onion and sauté for 5 to 6 minutes, until soft. Stir in the garlic and stir until fragrant, 30 to 60 seconds. Then stir in the tomatoes, basil, Italian seasoning, salt, sugar, black pepper, and crushed red pepper flakes. Bring to a simmer for 15 minutes. Stir in the heavy cream, if desired. For a smooth, puréed sauce, use an immersion blender or transfer sauce to a blender and purée until smooth. Taste and adjust the seasoning, if necessary. 2. While the sauce simmers, cook the gnocchi according the package instructions, remove with a slotted spoon, and transfer to 6 bowls. Pour the sauce over the gnocchi and top with the Parmesan cheese.

Per Serving


Quinoa-Stuffed Peppers


2 large green bell peppers, halved

1½ teaspoons olive oil, divided

½ cup quinoa

½ cup minced onion

1 garlic clove, pressed or minced

1 cup chopped portobello mushrooms

3 tablespoons grated Parmesan cheese, divided

4 ounces (113 g) tomato sauce

1. Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper. 2. Place the pepper halves on the baking sheet. Brush the insides of peppers with ½ teaspoon olive oil and bake for 10 minutes. Remove the baking sheet from the oven and set aside. 3. While the peppers bake, cook the quinoa in a large saucepan over medium heat according to the package directions and set aside. 4. Heat the remaining oil in a medium-size skillet over medium heat. Add the onion and sauté until it’s translucent, about 3 minutes. Add the garlic and cook for 1 minute. Add the mushrooms to the skillet, reduce the heat to medium-low, cover, and cook for 5 to 6 minutes or until the mushrooms are tender. Uncover, and if there’s still liquid in the pan, reduce the heat and cook until the liquid evaporates. 5. Add the mushroom mixture, 1 tablespoon of Parmesan, and the tomato sauce to the quinoa and gently stir to combine. 6. Carefully spoon the quinoa mixture into each pepper half and sprinkle with the remaining Parmesan. Return the peppers to the oven, bake for 10 to 15 more minutes until tender, and serve.

Per Serving


Creamy Pumpkin Pasta


1 pound (454 g) whole-grain linguine



2 tablespoons chopped fresh sage

1½ cups pumpkin purée

1 cup unsalted vegetable stock

½ cup low-fat evaporated milk



½ teaspoon ground nutmeg

¼ teaspoon ground cayenne pepper

½ cup freshly grated Parmesan cheese, divided

1. Bring a large pot of water to a boil. Cook the whole-grain linguine according to the package directions. Reserve ½ cup of pasta water and drain the rest. Set the pasta aside. 2. In a large skillet, heat the olive oil over medium heat. Add the garlic and sage and sauté for 1 to 2 minutes, until soft and fragrant. Whisk in the pumpkin purée, stock, milk, and reserved pasta water and simmer for 4 to 5 minutes, until thickened. Whisk in the salt, black pepper, nutmeg, and cayenne pepper and half of the Parmesan cheese. Stir in the cooked wholegrain linguine. 3. Evenly divide the pasta among 6 bowls and top with the remaining Parmesan cheese. 4. For leftovers, transfer the pasta into microwaveable airtight containers and refrigerate for up to 5 days. Reheat in the microwave on high for 1 to 3 minutes, until heated through.

Per Serving


Loaded Tofu Burrito with Black Beans


4 ounces (113 g) extra-firm tofu, pressed and cut into 2-inch cubes

2 teaspoons mesquite salt-free seasoning, divided

2 teaspoons canola oil

1 cup thinly sliced bell peppers

½ cup diced onions

²⁄₃ cup black beans, drained and rinsed

2 (10-inch) whole-wheat tortillas

1 tablespoon sriracha

Nonfat Greek yogurt, for serving

1. Put the tofu and 1 teaspoon of seasoning in a medium zip-top plastic freezer bag and toss until the tofu is well coated. 2. Heat the oil in a medium skillet over medium-high heat. Add the tofu to the skillet. Don’t stir; allow the tofu to brown before turning. When lightly browned all over, about 6 minutes, transfer the tofu from the skillet to a small bowl and set aside. 3. Add the peppers and onions to the skillet and sauté until tender, about 5 minutes. Reduce the heat to mediumlow and add the beans and the remaining seasoning. Cook until the beans are heated through, about 5 minutes. 4. To assemble the burritos, lay each tortilla flat on a work surface. Place half of the tofu in the center of each tortilla, top with half of the pepper-bean mixture, and drizzle with the sriracha. Fold the bottom portion of each tortilla up and over the tofu mixture. Then fold each side into the middle, tuck in, and tightly roll it up toward the open end. 5. Serve with a dollop of yogurt.

Per Serving


Simple Spinach Frittata


4 large eggs

¼ cup 1% milk

¼ cup part-skim ricotta

¼ teaspoon herbs de Provence

Pinch freshly ground black pepper

Pinch salt


1 shallot, finely chopped

2 cups fresh baby spinach

1. Preheat the oven to 400ºF (205ºC). 2. In a small bowl, stir together the eggs, milk, ricotta, herbs, pepper, and salt until well mixed. Set aside. 3. Heat the oil in a medium oven-safe skillet over medium heat. Add the shallot and cook for 1 to 2 minutes. Add the spinach and stir until wilted, about 4 minutes. 4. Pour the egg mixture into the skillet and stir gently. Reduce the heat to low and allow the eggs to set. 5. To finish cooking, place the skillet in the oven for 5 to 10 minutes or until the eggs are completely set and lightly browned. 6. Remove the frittata from the oven and loosen the bottom with a spatula. Carefully invert the frittata onto a plate and serve.

Per Serving


Peanut Vegetable Pad Thai


8 ounces (227 g) brown rice noodles

¹⁄₃ cup natural peanut butter

3 tablespoons unsalted vegetable broth

1 tablespoon low-sodium soy sauce

2 tablespoons rice wine vinegar

1 tablespoon honey

2 teaspoons sesame oil

1 teaspoon sriracha (optional)


1 red bell pepper, seeded and thinly sliced

1 zucchini, cut into matchsticks

2 large carrots, cut into matchsticks

3 large eggs, beaten


½ cup unsalted peanuts, chopped

½ cup cilantro leaves, chopped

1. Bring a large pot of water to a boil. Cook the rice noodles according to package directions. 2. In a bowl, whisk together the peanut butter, vegetable broth, soy sauce, rice wine vinegar, honey, sesame oil, and sriracha (if using) until combined. Set aside. 3. In a large nonstick skillet, heat the canola oil over medium heat. Add the red bell pepper, zucchini, and carrots, and sauté for 2 to 3 minutes, until slightly soft. Stir in the eggs and fold with a spatula until scrambled. Add the cooked rice noodles, sauce, and salt. Toss to combine. 4. Spoon into bowls and evenly top with the peanuts and cilantro. 5. For leftovers, divide into microwaveable airtight containers and store in the refrigerator for up

to 5 days. Reheat in the microwave on high for 2 to 3 minutes, until heated through, stirring as needed.

Per Serving


Noodles with Mushrooms and Cabbage


Pinch salt


4 ounces (113 g) button mushrooms, sliced

½ cup chopped onion

½ small head (about 3 cups) green or red cabbage, thinly sliced

⅛ teaspoon cayenne pepper

4 ounces (113 g) wide whole-wheat egg noodles

1 tablespoon unsalted butter


Nonfat Greek yogurt (optional)

1. Fill a large saucepan three-quarters full with water, add the salt, and bring it to a boil over high heat. 2. While the water is coming to a boil, heat the oil in a medium skillet over medium heat. Add the mushrooms and onion and sauté for 4 minutes. Add the cabbage and cayenne pepper, cover, and cook for 10 to 15 minutes or until cabbage is tender. 3. Add the noodles to the boiling water and cook until al dente, about 8 minutes, or according to package directions. 4. Drain the noodles and transfer them to a serving dish. Top the noodles with the butter and toss to coat. Top the noodles with the cabbage and mushrooms, tossing together gently. Season with pepper. 5. Serve topped with a dollop of yogurt (if using).

Per Serving


Sweet Potato Cakes with Classic Guacamole


For the Guacamole:

2 ripe avocados, peeled and pitted

½ jalapeño, seeded and finely minced

¼ red onion, peeled and finely diced

¼ cup fresh cilantro leaves, chopped

Zest and juice of 1 lime

¼ teaspoon kosher or sea salt

For the Cakes:

3 sweet potatoes, cooked and peeled

½ cup cooked black beans

1 large egg

½ cup panko bread crumbs






To Make the Guacamole: In a bowl, mash the avocado, then stir in the jalapeño, red onion, cilantro, lime zest and juice, and salt until combined. Taste and adjust the seasoning, if necessary. To Make the Cakes: 1. Place the cooked sweet potatoes and black beans in a bowl and mash until a paste forms. Stir in the egg, bread crumbs, cumin, chili powder, salt, and black pepper until combined. 2.

Heat the canola oil in a large skillet at medium heat. Form the sweet potato mixture into 4 patties, place them each in the hot skillet, and cook for 3 to 4 minutes per side, until browned and crispy. 3. Serve the sweet potato cakes with guacamole on top.

Per Serving


Chapter 7 Vegetables and Sides

Rosemary Roasted Beets and Carrots


1½ pounds (680 g) beets, peeled and cut into ½-inch wedges

1 pound (454 g) carrots, scrubbed and cut into 2-inch pieces

¹⁄₃ cup red wine vinegar


2 fresh rosemary sprigs


1. Preheat the oven to 450ºF (235ºC). 2. In a large bowl, combine all of the ingredients, and toss to evenly coat the vegetables. 3. Spread the vegetables on a rimmed baking sheet and roast, tossing once, for 30 to 35 minutes, or until the vegetables are tender. 4. Serve immediately.

Per Serving


Barbecue Beans

Prep time: 15 minutes | Cook time: 8 hours | Serves 8

5 cups cooked pinto beans, rinsed

1 onion, finely chopped


3 jalapeño peppers, seeded and finely chopped

1 (14-ounce / 397-g) can tomato sauce

¼ cup blackstrap molasses

½ teaspoon liquid smoke

2 teaspoons smoked paprika


⅛ teaspoon cayenne pepper

1. In your slow cooker, combine all the ingredients. 2. Cover and cook on low for 8 hours.

Per Serving


Beans and Greens



2 garlic cloves, pressed or minced

1 large bunch escarole

Pinch salt

¼ teaspoon red pepper flakes

1 (15-ounce / 425-g) can cannelloni beans, drained and rinsed

1 tablespoon grated Parmesan cheese (optional)

1. Heat the oil in a large skillet over medium heat. Add the garlic and sauté for 1 to 2 minutes; do not brown it. Reduce the heat to low, and add the greens, salt, and red pepper flakes. Stir and then cover and cook for 4 minutes, or until the

greens are wilted. 2. Add the beans and stir to combine. Cook for 7 to 10 minutes, stirring occasionally. 3. Garnish with the Parmesan (if using) and serve.

Per Serving


Lemony Green Beans with Almonds


1 pound (454 g) green beans, trimmed


Juice and zest of 1 lemon, divided



¼ cup freshly grated Parmesan cheese

¼ cup sliced almonds

1. Bring a large pot of water to a boil. Add the green beans and cook for 2 to 3 minutes. Transfer to a bowl with ice water for 2 to 3 minutes. Drain. 2. Heat olive oil in a large skillet over medium heat. Add the green beans and sauté for 4

to 5 minutes, until lightly browned. Add the lemon juice and simmer for 1 to 2 minutes, then season with the salt and black pepper. 3. Transfer to a serving dish and top with the lemon zest, Parmesan cheese, and almonds. 4. For leftovers, store in microwaveable airtight containers for up to 5 days. Reheat in the microwave on high for 1 to 2 minutes, until heated through.

Per Serving


Roasted Broccoli with Tahini Yogurt Sauce


For the Broccoli:

1½ to 2 pounds (680 to 907 g) broccoli, stalk trimmed and cut into slices, head cut into florets

1 lemon, sliced into ¼-inch-thick rounds




For the Tahini Yogurt Sauce:

½ cup plain Greek yogurt

2 tablespoons tahini

1 tablespoon lemon juice

¼ teaspoon kosher salt

1 teaspoon sesame seeds, for garnish (optional)

To Make the Broccoli: 1 Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper or foil. 2 In a large bowl, gently toss the broccoli, lemon slices, olive oil, salt, and black pepper to combine. Arrange the broccoli in a single layer on the prepared baking sheet. Roast 15 minutes, stir, and roast another 15 minutes, until golden brown. To Make the Tahini Yogurt Sauce: 3 In a medium bowl, combine the yogurt, tahini, lemon juice, and salt; mix well. 4 Spread the tahini yogurt sauce on a platter or large plate and top with the broccoli and lemon slices. Garnish with the sesame seeds (if desired).

Per Serving


Roasted Harissa Carrots


1 pound (454 g) carrots, peeled and sliced into 1-inch-thick rounds


2 tablespoons harissa

1 teaspoon honey



½ cup fresh parsley, chopped

1 Preheat the oven to 450ºF (235ºC). Line a baking sheet with parchment paper or foil. 2 In a large bowl, combine the carrots, olive oil, harissa, honey, cumin, and salt. Arrange in a single layer on the baking sheet. Roast for 15 minutes.

Remove from the oven, add the parsley, and toss together.

Per Serving


Sweet Potato Steak Fries


2 sweet potatoes, peeled and cut lengthwise into ¼-inch batons

¼ teaspoon cornstarch


½ teaspoon salt-free mesquite seasoning

⅛ teaspoon salt

1. Heat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper or a silicone mat. 2. Put the potatoes in a small mixing bowl and sprinkle them with the cornstarch, coating the batons evenly. Drizzle the avocado oil into the bowl and toss the potatoes to coat. Add the seasoning and salt and toss to combine. 3. Transfer the potatoes to the baking sheet and bake for 15 to 20 minutes, turning after 10 minutes. Serve hot.

Per Serving


Broccoli with Garlic and Lemon


1 cup water

4 cups broccoli florets


1 tablespoon minced garlic

1 teaspoon lemon zest

Salt, to taste


1. In a small saucepan, bring 1 cup of water to a boil. Add the broccoli to the boiling water and cook for 2 to 3 minutes or until tender, being careful not to overcook. The broccoli should retain its bright-green color. Drain the water from

the broccoli. 2. In a small sauté pan over medium-high heat, add the olive oil. Add the garlic and sauté for 30 seconds. Add the broccoli, lemon zest, salt, and pepper. Combine well and serve.

Per Serving


95. Sautéed Kale with Tomato and Garlic



4 garlic cloves, sliced

¼ teaspoon red pepper flakes

2 bunches kale, stemmed and chopped or torn into pieces

1 (14½-ounce / 411-g) can no-salt-added diced tomatoes


1 Heat the olive oil in a wok or large skillet over medium-high heat. Add the garlic and red pepper flakes, and sauté until fragrant, about 30 seconds. Add the kale and sauté, about 3 to 5 minutes, until the kale shrinks down a bit. 2 Add the tomatoes and the salt, stir together, and cook for 3 to 5 minutes, or until the liquid reduces and the kale cooks down further and becomes tender.

Per Serving


96. Roasted Cherry Tomato Caprese


2 pints (about 20 ounces / 567 g) cherry tomatoes

6 thyme sprigs

6 garlic cloves, smashed



8 ounces (227 g) fresh, unsalted Mozzarella, cut into bite-size slices

¼ cup basil, chopped or cut into ribbons

Loaf of crusty whole-wheat bread, for serving

1 Preheat the oven to 350ºF (180ºC). Line a baking sheet with parchment paper or foil. 2 Put the tomatoes, thyme, garlic, olive oil, and salt into a large bowl and mix together. Place on the prepared baking sheet in a single layer. Roast for 30 minutes, or until the tomatoes are bursting and juicy. 3 Place the Mozzarella on a platter or in a bowl. Pour all the tomato mixture, including the juices, over the Mozzarella. Garnish with the basil. 4 Serve with crusty bread.

Per Serving


97. “Baked” Sweet Potatoes

Prep time: 5 minutes | Cook time: 8 hours | Serves 4

4 medium sweet potatoes, scrubbed

1. Wrap each sweet potato in aluminum foil and put them in the slow cooker. 2. Cover and cook on low for 8 hours. 3. Unwrap to serve.

Per Serving


98. Roasted Fennel with Za’atar


4 fennel bulbs, quartered


1 tablespoon za’atar seasoning

¼ teaspoon salt

1. Preheat the oven to 425ºF (220ºC). 2. In a large bowl, toss the fennel bulbs with the olive oil, za’atar, and salt. Spread them on a large baking sheet and roast for 25 to 30 minutes, tossing once after 15 minutes, until softened and caramelized.

Per Serving


99. Kale Chips


• 2 large bunches kale, ribs removed

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon salt

Arrange the oven racks in the upper and middle positions. Preheat the oven to 250°F. Line 2 baking sheets with aluminum foil. 2. Rinse the kale and dry very well with a towel or salad spinner. Tear into large pieces. 3. Toss the kale with the olive oil and arrange in a single layer on the baking sheets. Sprinkle with salt. 4. Bake for 20 minutes and then use tongs to gently turn each leaf over. Bake until dry and crisp, another 10 to 15 minutes. Serve warm.

Per Serving


100. Summer Squash Ribbons with Lemon and Ricotta


2 medium zucchini or yellow squash

½ cup ricotta cheese

2 tablespoons fresh mint, chopped, plus additional mint leaves for garnish

2 tablespoons fresh parsley, chopped

Zest of ½ lemon

2 teaspoons lemon juice




1 Using a vegetable peeler, make ribbons by peeling the summer squash lengthwise. The squash ribbons will resemble the wide pasta, pappardelle. 2 In a medium bowl, combine the ricotta cheese, mint, parsley, lemon zest, lemon juice, salt, and black pepper. 3 Place mounds of the squash ribbons evenly on 4 plates then dollop the ricotta mixture on top. Drizzle with the olive oil and garnish with the mint leaves.

Per Serving


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