The Shape Slim Down Cookbook

THE yudhacookbook.
com
SLIM DOWN
COOKBOOK
from the editors of
© Meredith Corp. 2016.
All rights reserved.
e-book ISBN: 978-0696-30240-4
Print book ISBN: 978-0696-30239-8
The information in The SHAPE Slim Down Cookbook

and The SHAPE Slim Down is intended to educate.
Do not substitute it for the advice of a qualified
health care practitioner.
A special thanks to the following for making this e-book

possible: Elizabeth Goodman Artis, Lisa Loverro, Joe Heroun,
Amanda Wolfe, Melissa Inman, Rachel Haugo, Adrian
Hardisty Horsley, Dave Poskevich, and Nancy Dietz.
1 Shape Slim Down Cookbook Shape.com #ShapeSlimDown

eat up, slim down
Eating is one of life’s greatest pleasures. At SHAPE, that’s a rule we live and
eat by. Luckily, research has found that enjoying delicious meals is a smart
and effective way to slim down and get healthy. The reason: When you eat
food that’s full of flavor, you feel happy and satisfied, and you’re less likely
to mindlessly munch on whatever’s in your cupboards or on the snack
table at work. That can add up to hundreds of calories saved every day.
And you get to eat what you love!
That’s what this cookbook is all about. Our recipes are designed to be as
tasty as they are nutritious. They’re based on our science-backed diet plan:
a 300-calorie breakfast + a 400-calorie lunch + a 500-calorie dinner
+ two 150-calorie snacks = results. So you’ll eat well, lose weight, feel
great, and keep the pounds off for good. The meals are easy to make, too,
with ingredients that are already in your kitchen. You’ll dig into dishes like
Peaches ’n Cream Crepes (page 5) and Steak and Pepper Tacos (page 24)
and never, ever feel hungry or deprived.
Forget about diets. This way of eating is a

lifestyle you’ll love, which is why it works.
It’s as deliciously simple as that.
Show us your Elizabeth Goodman Artis

favorite dishes! Tag Editor in Chief, SHAPE
@Shape_Magazine
and pics of yourself
conquering your
#ShapeSlimDown to
see your snap on our
Instagram gallery.

yudhacookbook.com
CONTENTS
BREAKFAST (about 300 calories each)

Breads, Cereals & Grains........................................................ 5
Burritos & Sandwiches.........................................................10
Frittatas, Omelettes, Scrambles & Skillets...................14
Smoothies & Yogurt...............................................................20
LUNCH (about 400 calories each)

Beef & Pork................................................................................24
Burgers, Sandwiches & Wraps...........................................31
Chicken & Turkey.....................................................................36
Pizzas & Pastas.........................................................................39
Salads...........................................................................................41
Seafood.......................................................................................49
Soups & Stews..........................................................................53
Vegetarian..................................................................................57
DINNER (about 500 calories each)

Beef & Pork................................................................................70
Chicken & Turkey.....................................................................77
Pizzas & Pastas.........................................................................83
Salads...........................................................................................86
Seafood.......................................................................................91
Vegetarian..................................................................................96
SNACKS (about 150 calories each)

Bite-Size Snacks................................................................... 105
Chips & Dips............................................................................ 109
Chocolate Treats.................................................................. 110
Fruits & Veggies..................................................................... 113
Smoothies & Yogurt............................................................ 120

BREAKFAST (about 300 calories each)
BREADS, CEREALS & GRAINS FRITTATAS, OMELETTES, SCRAMBLES & SKILLETS

Peaches ’n Cream Crepes..............................................5 Crustless Herb Quiche....................................................14
Coconut Chia Oat Bites...................................................5 Mushroom and Spinach Eggs Benedict...............15
Baked French Toast Strips Vegetable Frittata with Cheese..................................15
with Apricot Dipping Sauce..........................................6
Hash-Brown-Crusted Quiche......................................16
Blueberry and Toasted Almond Muesli...............7
Mexican Egg Scramble....................................................16
Breakfast Pizza.....................................................................7
Spanish Omelet with Ham and Cheese...............17
Peanut Butter and Fruit Quinoa...............................7
Smoked Salmon Eggs Benedict.................................18
Cherry-Chocolate Scones..............................................8
Mushroom-and-Kale Ragout
Blueberry-Mascarpone Morning Polenta...........9 with Poached Eggs ............................................................18
Asparagus and Prosciutto Frittata...........................19
BURRITOS & SANDWICHES
Maple Corn Muffin and SMOOTHIES & YOGURT
Sausage Sandwiches........................................................10
Blackberry and Nectarine Yogurt Parfait............20
Peanut Butter‑Banana
Breakfast Sandwich...........................................................10 Blueberry-Crunch Parfaits............................................20
Super Breakfast Burritos...............................................11 Raspberry-Citrus Swirly Smoothies........................20
Egg-White Muffin Melt.....................................................11 Strawberry, Banana, and Flax Smoothie.............20
Strawberry-Cream Cheese Roasted Breakfast Pears................................................21
Waffle Sandwiches.............................................................12
Overnight Oatmeal with Figs and Yogurt...........21
Turkey Sausage Breakfast Sandwiches................12
Peanut Butter and Banana Smoothie...................21
Southwest Breakfast Quesadilla...............................13
California Breakfast Burritos......................................13
Black Bean Breakfast Burrito......................................14
Open-Face Green Goddess BLTs..............................14

BREADS, CEREALS & GRAINS Coconut Chia Oat Bites
Makes: 6 servings
Prep: 20 minutes
Bake: 18 minutes at 325°F
Cool: 1 hour
1 cup rolled oats
1/2 cup oat bran
1/2 cup flaked or shredded coconut
1/3 cup packed brown sugar
1/4 cup whole wheat flour
3 Tbsp. almond butter
2 Tbsp. water
1 Tbsp. honey
1/8 tsp. baking soda
Peaches ’n Cream Crepes 1/8 tsp. salt
Makes: 2 servings 1/8 tsp. coconut extract

Start to Finish: 10 minutes 2 Tbsp. chia seeds
4 oz. reduced-fat cream cheese (Neufchâtel) 1Preheat oven to 325°F. Coat a 15x10-inch baking
1 to 2 Tbsp. fat-free milk pan with cooking spray. Place the oats, oat
2 cups frozen unsweetened peach slices, bran, coconut, brown sugar, and flour in a food
chopped processor. Cover and process until finely ground.
Add almond butter, water, honey, baking soda,
1/4 tsp. apple pie spice salt, and coconut extract. Cover and process until
4 9-inch ready-to-use crepes combined. Transfer mixture to a large bowl. Stir in
1/2 tsp. powdered sugar chia seeds (mixture will be crumbly).
1In a medium microwave-safe bowl microwave 2Using the bottom of a measuring cup, press
cream cheese on 100 percent power (high) about oat mixture firmly into the prepared baking pan
10 seconds or until softened. Stir in enough of the (mixture will be pressed thin). Bake 18 to 20
milk to reach spreading consistency. minutes or until golden brown. Cool in pan on a
wire rack (mixture will crisp as it cools).
2In another medium microwave-safe bowl
microwave peaches on high 2 to 4 minutes or 3Use a table knife or small metal spatula to release
until thawed, stirring once. Remove 1/4 cup of the the oat mixture from the pan. Break into small bite-
peaches; set aside. Stir the remaining peaches and size pieces (about 3/4-inch pieces).
apple pie spice into cream cheese mixture.
TO MAKE AHEADPlace oat bites in an airtight
3Spoon one-fourth of the cream cheese mixture container; cover. Store at room temperature up to
onto half of each crepe; fold into quarters. Top 1 week.
with the reserved peaches and dust with Nutrition score per serving: 296 calories, 10 g fat (3 g
powdered sugar. saturated), 48 g carbs, 8 g fiber, 9 g protein.
Nutrition score per serving: 301 calories, 15 g fat (8 g
saturated), 35 g carbs, 2 g fiber, 8 g protein.
5 Shape Slim Down Cookbook Shape.com BREAKFAST

Baked French Toast Strips
with Apricot Dipping Sauce
1Preheat oven to 450°F. Coat a large baking sheet
Makes: 6 servings with cooking spray; set aside. In a shallow dish
Prep: 25 minutes combine ground flaxseeds, 2 Tbsp. sugar, and
Bake: 12 minutes at 450°F cinnamon; set aside. In a medium bowl combine
1/4 cup ground flaxseeds eggs, egg whites, milk, 1 Tbsp. sugar, and vanilla.
3 Tbsp. sugar 2Cut bread into twelve 1-inch-thick strips. Dip
1/2 tsp. ground cinnamon bread strips briefly in egg mixture, then roll in
2 eggs, lightly beaten flaxseed mixture to coat. Place strips 1/2 inch apart
on the prepared baking sheet. Bake for 12 to 15
2 egg whites minutes or until light brown and crisp.
1/2 cup fat-free milk
3Meanwhile, for sauce, in a small saucepan
1 tsp. vanilla
combine spreadable fruit, the water, and syrup.
8 oz. hearty whole wheat bread Bring to boiling; reduce heat. Simmer, uncovered,
3/4 cup apricot spreadable fruit for 5 minutes. Cool slightly. Serve toast strips
with sauce.
1/4 cup water
3 Tbsp. maple-flavor syrup TO MAKE AHEAD: Prepare as directed through Step
2, except cool toast strips completely. Place in an
airtight container; cover. Freeze for up to 1 month.
To serve, preheat oven to 450°F. Place frozen toast
strips on an ungreased baking sheet. Bake about 6
minutes or until heated through, turning once. Or
place frozen toast strips on a microwave-safe plate.
Microwave on 100 percent power (high) about 30
seconds or until heated through. Prepare sauce as
directed; serve with toast strips.
6 Shape Slim Down Cookbook Shape.com yudhacookbook.com BREAKFAST

Blueberry and Toasted Peanut Butter
Almond Muesli and Fruit Quinoa
Makes: 1 serving Makes: 4 servings
Prep: 15 minutes or overnight Prep: 10 minutes
1/2 cup rolled oats Cook: 15 minutes
1/2 cup skim milk or plain soy milk 2 cups water
1/2 cup blueberries 1 cup quinoa
2 Tbsp. sliced almonds, toasted 1/4 cup apple juice
1Mix rolled oats and milk. Let sit for 15 minutes, 3 Tbsp. reduced-fat creamy peanut butter
or cover and put in refrigerator overnight. Serve 1 small banana, chopped
topped with blueberries and almonds. 2 Tbsp. raspberry or strawberry jam
Nutrition score per serving: 306 calories, 9 g fat (1 g 4 tsp. unsalted peanuts
1In a medium saucepan bring the water to boiling;
Breakfast Pizza stir in quinoa. Return to boiling; reduce heat.
Simmer, covered, about 15 minutes or until water
Makes: 8 servings is absorbed. Remove from heat. Stir in apple juice
Prep: 10 minutes and peanut butter until combined. Stir in banana.
2Divide quinoa mixture among serving bowls. Top
1 13.8-oz. package refrigerated pizza crust with jam and peanuts.
dough
1 lb. maple sausage saturated), 44 g carbs, 5 g fiber, 10 g protein.
8 oz. pre sliced mushrooms
1 cup diced tomatoes
2 cups (8 oz.) shredded pizza blend cheese
4 eggs
1Preheat oven to 400°F. Unroll dough and press
into a greased 9x13-inch pan, covering bottom of
pan and 2 inches up sides of dish. Crumble and
cook sausage and mushrooms in medium skillet
until browned. Drain well on paper towels.
2Spread sausage, mushrooms and tomatoes over

crust. Top with shredded cheese. In small bowl,
whisk eggs until well combined; pour over pizza.
Bake 13 to 15 minutes or until eggs are set and
crust is brown. Refrigerate leftovers.
Nutrition score per serving: 317 calories, 13 g fat, 28 g
carbs, 1 g fiber, 21 g protein.

Cherry-Chocolate Scones
2In a medium bowl combine eggs, the 3/4 cup
Makes: 12 servings
whipping cream, the dried cherries, chocolate
Prep: 20 minutes pieces, and, if desired, orange peel. Add egg
Bake: 12 minutes at 400°F mixture all at once to flour mixture. Using a fork,
2 1/2 cups all-purpose flour stir just until moistened.
2 Tbsp. sugar 3Turn dough out onto a lightly floured surface.
1 Tbsp. baking powder Knead dough by folding and gently pressing it for
1/4 tsp. salt 10 to 12 strokes or until dough is nearly smooth.
Divide dough in half. Pat or lightly roll each dough
1/3 cup butter half into a 6-inch circle. Cut each circle into six
2 eggs, lightly beaten wedges.
3/4 cup whipping cream
4Place dough wedges 2 inches apart on an
1/4 cup snipped dried cherries ungreased baking sheet. Brush wedges with
1/4 cup miniature semisweet chocolate pieces additional whipping cream.
1/2 tsp. finely shredded orange peel (optional)
5Bake for 12 to 14 minutes or until golden. Cool
Whipping cream or milk slightly on baking sheet. Drizzle with Orange
1 recipe Orange Drizzle (right) Drizzle. Serve warm or at room temperature.
1Preheat oven to 400°F. In a large bowl stir ORANGE DRIZZLE I n a small bowl stir together 1 cup
together flour, sugar, baking powder, and salt. powdered sugar, 1 Tbsp. orange juice, and 1/4 tsp.
Using a pastry blender, cut in butter until mixture vanilla. If necessary, stir in additional orange juice,
resembles coarse crumbs. Make a well in the center 1 tsp. at a time, to reach drizzling consistency.
of flour mixture; set aside. Nutrition score per serving: 291 calories, 14 g fat (8 g

Blueberry-Mascarpone
Morning Polenta
1Coat a 1 1/2- or 2-quart slow cooker or a 1 1/2-quart
Makes: 4 servings
casserole with cooking spray. If using the 1 1/2-quart
Prep: 20 minutes casserole, place casserole inside a 5- to 6-quart
Slow Cook: 1 hour 30 minutes slow cooker and add enough water to cooker to
2 cups whole milk reach halfway up sides of casserole.
1/3 cup coarse ground polenta or corn grits 2In a medium saucepan combine milk, polenta,
1 Tbsp. butter butter, and salt. Bring to boiling over medium-high
1/4 tsp. salt heat, whisking constantly. Boil for 2 to 3 minutes.
1/3 cup mascarpone cheese or cream 3Transfer mixture to the prepared 1 1/2- or 2-quart
cheese, softened slow cooker or the prepared casserole. Cover slow
2 to 3 Tbsp. maple syrup cooker and cook on high-heat setting for 1 1/2 to 2
hours, stirring once halfway through cooking.
1/2 cup fresh blueberries
Fresh blueberries 4In a small bowl combine mascarpone cheese
Chopped toasted pecans (optional) and maple syrup. Stir mascarpone mixture and
the 1/2 cup blueberries into hot cereal. Sprinkle
individual servings with additional blueberries
and, if desired, pecans.

cornmeal, baking soda, baking powder, and salt.
BURRITOS & SANDWICHES Make a well in the center of flour mixture; set aside.
2In a small bowl combine egg, buttermilk, 3

Tbsp. syrup, and oil. Add egg mixture all at once
to flour mixture. Stir just until moistened (batter
should be slightly lumpy). Spoon batter into the
prepared muffin cups, filling each about one-third
full. Bake about 10 minutes or until a wooden
toothpick inserted in the centers comes out clean.
Cool in muffin cups on a wire rack for 10 minutes.
Remove from muffin cups. Cut each muffin in half
horizontally.
3Meanwhile, in a medium bowl combine sausage

and mustard. Shape mixture into twelve 2 1/2-inch-
diameter patties. Coat a medium nonstick skillet
with cooking spray; heat skillet over medium-high
heat. Add patties; cook about 6 minutes or until
brown, turning once.
Maple Corn Muffin and 4To serve, place bottoms of muffins on a serving
Sausage Sandwiches platter. Top with half of the apple slices, the
sausage patties, the remaining apple slices, and
Makes: 6 servings remaining 2 Tbsp. syrup. Replace tops of muffins. If
Prep: 25 minutes desired, secure with wooden skewers.
Bake: 10 minutes at 375°F Nutrition score per serving: 280 calories, 12 g fat (3 g
Cool: 10 minutes saturated), 29 g carbs, 4 g fiber, 17 g protein.
1/3 cup unprocessed wheat bran

1/3 cup whole wheat flour
Peanut Butter‑Banana
1/3 cup cornmeal
Breakfast Sandwich
1/2 tsp. baking soda Makes: 1 serving
1/2 tsp. baking powder Start to Finish: 10 minutes
1/8 tsp. salt 2 slices whole wheat bread
1 egg, lightly beaten 4 tsp. natural creamy peanut butter
1/2 cup buttermilk 1 very small banana or 1/2 of a medium banana,
sliced
5 Tbsp. maple-flavor syrup
1Toast bread. While toast is still warm, spread 2
1 Tbsp. vegetable oil
tsp. of the peanut butter on each slice. Arrange
16 oz. bulk turkey breakfast sausage banana slices on top of peanut butter on one of the
2 tsp. Dijon-style mustard toast slices. Top with the other toast slice, peanut
butter side down, to make a sandwich.
2 small red and/or green apples, cored and
thinly sliced Nutrition score per serving: 276 calories, 12 g fat (2 g
1Preheat oven to 375°F. Lightly coat twelve 2 1/2-
inch muffin cups with cooking spray; set aside. In
a medium bowl stir together wheat bran, flour,

2In a bowl, whisk together eggs, salt, and black
pepper. In the same skillet, heat the remaining 1
tsp. oil over medium heat. Pour in egg mixture.
Cook, without stirring, until mixture begins to set
on the bottom and around edges. With a spatula or
a large spoon, lift and fold the partially cooked eggs
so that the uncooked portion flows underneath.
Continue cooking over medium heat for 2 to 3
minutes or until egg mixture is cooked through, but
is still glossy and moist. Remove from heat. Gently
fold in vegetable mixture.
3Spoon about 2/3 cup of the egg mixture down

the center of each tortilla. Top with cheese and
cilantro. Fold sides of tortillas up over filling. Roll
up tortillas starting at one end. Cut in half before
serving. If desired, serve with the 1/2 cup salsa.
Super Breakfast Burritos
Makes: 6 servings saturated), 29 g carbs, 12 g fiber, 20 g protein.
Start to Finish: 30 minutes
2 tsp. olive oil Egg-White Muffin Melt
2 fresh poblano chile peppers, seeded and Makes: 1 serving
chopped
3/4 cup canned black beans, rinsed and drained
3 egg whites, beaten
3/4 cup frozen corn, thawed
1 whole-grain English muffin
1/3 cup purchased tomato salsa or green salsa
1/2 cup spinach
1/2 tsp. ground cumin
1 slice reduced-fat cheddar cheese
1/2 tsp. chili powder
1 slice tomato
6 eggs
Dash salt 1Coat a large nonstick skillet with cooking spray
and heat to medium high. Pour in egg whites and
Dash ground black pepper scramble until cooked.
6 8-inch whole grain tortillas, warmed
according to package directions 2Meanwhile, cover one English muffin half with
3 oz. queso fresco or reduced-fat Monterey Jack spinach and the other half with cheese; toast in
cheese, shredded (3/4 cup) toaster ovenn until cheese is melted. Top with egg
and tomato slice.
1/4 cup snipped fresh cilantro
1/2 cup purchased tomato salsa or green salsa
(optional)
1In a skillet, heat 1 tsp. of the olive oil over medium

heat. Add chile peppers; cook about 3 minutes or
just until tender, stirring occasionally. Stir in beans,
corn, the 1/3 cup salsa, the cumin, and chili powder.
Cook and stir about 2 minutes or until heated
through. Remove vegetable mixture from skillet.

Turkey Sausage
Breakfast Sandwiches
Makes: 4 servings
1/4 cup light mayonnaise
2 tsp. sriracha sauce
8 oz. bulk lean ground turkey sausage
1/4 cup finely chopped red sweet pepper
2 Tbsp. finely chopped green onion
4 eggs
1/4 cup shredded white cheddar cheese or sharp
cheddar cheese (1 oz.)
Strawberry-Cream Cheese 4 multigrain sandwich thins, toasted if desired
Waffle Sandwiches 2 cups fresh baby spinach or arugula
Makes: 4 servings 1In a bowl stir together mayonnaise and sriracha
Prep: 20 minutes sauce. In a another bowl combine sausage, sweet
Cook: 2 minutes pepper, and onion. Using wet hands, form mixture
into four 4-inch patties. Coat an extra-large
1/3 cup light cream cheese, softened
nonstick skillet with cooking spray; heat
4 tsp. honey over medium heat. Add patties; cook about 2
8 slices whole grain sandwich bread minutes per side or until browned and no longer
pink in the center.
1 1/2 cups sliced fresh strawberries
1/4 cup low-fat granola 2Meanwhile, coat a large skillet with cooking
2 Tbsp. salted, roasted sunflower kernels spray; heat over medium heat. Break eggs into
skillet. Reduce heat to medium-low; cook eggs 3
Honey (optional) to 4 minutes or until whites are completely set and
yolks start to thicken. Turn eggs over; break yolks
1In a small bowl stir together cream cheese and
slightly with the spatula. Sprinkle with cheese.
4 tsp. honey. Spread one side of bread slices with Cook 1 to 2 minutes more or until yolks are just set.
cream cheese mixture. Top four of the bread slices
with strawberries, granola, and sunflower kernels. 3Spread sandwich thins with mayonnaise mixture
Top with the remaining four bread slices, spread and fill with spinach, sausage patties, and eggs.
sides down.
2Coat a waffle baker with cooking spray; heat saturated), 26 g carbs, 6 g fiber, 24 g protein.
according to the manufacturer’s directions. Cook
sandwiches, one at a time, in waffle baker about
2 minutes or until golden. When done, use a fork
to lift sandwich off griddle. Cut sandwiches into
halves or quarters. If desired, serve with additional
honey.

over medium heat. Cook filled tortilla in hot skillet
about 2 minutes or until tortilla is browned and
filling is heated through, turning once. If desired,
top with additional pico de gallo.
California Breakfast Burritos

Makes: 6 servings
4 eggs
1/4 cup milk
1/4 tsp. salt
Southwest Breakfast Dash ground black pepper
Quesadilla 1 Tbsp. olive oil
4 slices turkey bacon, crisp-cooked
Makes: 1 serving and crumbled
Start to Finish: 10 minutes 1/3 cup sliced or chopped pitted ripe olives
1 egg 6 8-inch whole wheat or flour tortillas
1/8 to 1/4 tsp. salt-free southwest chipotle seasoning 1/2 of an avocado, seeded, peeled, and
1 whole wheat flour tortilla thinly sliced
2 Tbsp. shredded part-skim mozzarella cheese 1/3 cup finely chopped tomato
2 Tbsp. canned no-salt-added black beans, 1/2 cup shredded Monterey Jack cheese (2 oz.)
rinsed and drained
2 Tbsp. refrigerated fresh pico de gallo or 1In a small bowl whisk together eggs, milk, salt,
chopped tomato and pepper. In a large skillet heat oil over medium
heat; pour in egg mixture. Cook, without stirring,
Fresh pico de gallo or chopped tomato until mixture begins to set on the bottom and
around edge. Using a spatula or large spoon, lift
1Coat a medium nonstick skillet with nonstick and fold the partially cooked egg mixture so the
cooking spray. Preheat skillet over medium heat. uncooked portion flows underneath. Stir in bacon
Add egg to hot skillet; sprinkle with seasoning and olives. Continue cooking for 2 to 3 minutes
blend. Cook over medium heat, without stirring, more or until egg mixture is cooked through but is
until egg begins to set on the bottom and around still glossy and moist. Remove from heat.
edge. Using a spatula or a large spoon, lift and
fold the partially cooked egg so that the uncooked 2Meanwhile, heat tortillas according to package
portion flows underneath. Continue cooking over directions. Divide egg mixture among tortillas,
medium heat for 30 to 60 seconds or until egg is spooning it down the center of the tortillas. Top
cooked through but is still glossy and moist. with avocado and tomato. Sprinkle with cheese.
Fold bottom edges of tortillas up and over filling,
2Immediately spoon cooked egg onto one side of fold in opposite sides, and roll up from the bottom.
the tortilla. Top with cheese, beans, and the 2 Tbsp. Serve immediately.
pico de gallo. Fold tortilla over filling; press gently.
3Wipe out the same skillet with a paper towel. saturated), 25 g carbs, 4 g fiber, 13 g protein.
Coat skillet with cooking spray. Preheat skillet
Black Bean until smooth to make dressing. Spread each slice of
lightly toasted bread with 1 Tbsp. dressing.
Breakfast Burrito
3Coat a large nonstick skillet with cooking spray
Makes: 1 serving and heat to medium high. Crack eggs into skillet
Start to Finish: 10 minutes and cook until whites are firm but yolks are still
1 egg plus 2 egg whites, beaten runny, 2 to 3 minutes. Top each slice of bread with 2
lettuce leaves, 2 tomato slices, 2 bacon slices and 1
egg. Drizzle 1 Tbsp. dressing over each sandwich.
2 Tbsp. salsa
2 Tbsp. shredded low-fat cheddar cheese carbs, 2 g fiber, 17 g protein.
1 small whole-wheat tortilla
1Coat a large nonstick skillet with cooking spray
and heat to medium high. Pour in eggs and FRITTATAS, OMELETTES, SCRAMBLES
scramble until cooked. Add beans, salsa and
cheese to pan, stirring until cheese starts to melt.
& SKILLETS
Fill tortilla with warm egg mixture.
Nutrition score per serving: 288 calories, 7 g fat (2 g Crustless Herb Quiche
Makes: 4 servings
Open-Face Green Prep: 20 minutes
Goddess BLTs Bake: 30 minutes at 350°F
2 strips bacon, chopped
Makes: 4 servings
Start to Finish: 30 minutes 1 small onion, halved and thinly sliced
8 slices applewood-smoked bacon 1 Tbsp. chopped chives
4 Tbsp. reduced-fat buttermilk 1 Tbsp. chopped tarragon
2 Tbsp. light mayonnaise 1 Tbsp. chopped parsley
1 Tbsp. fresh lemon juice 6 eggs, beaten
4 Tbsp. chopped chives 1 cup low-fat milk
1 cup lightly packed parsley or basil 1/8 tsp. kosher salt
1/4 tsp. salt 1/8 tsp. black pepper
1/4 tsp. black pepper 2 oz. goat cheese
4 1/2-inch slices whole-grain country bread 1Preheat the oven to 350°F. Cook bacon in a skillet
4 eggs over medium heat, 3 minutes. Add onion and cook,
stirring frequently, until soft, about 15 minutes. Stir
8 leaves butter lettuce
in herbs and remove from heat.
1 large beefsteak tomato, cut into 8 slices
2Spray a 9-inch glass pie dish with cooking spray.
1Preheat the oven to 400°F. Arrange bacon on a Arrange onion mixture in dish. Whisk together eggs
wire rack set over a baking sheet and bake until and milk; season with salt and pepper. Pour into
crisp, 20 to 22 minutes. Remove from oven and let dish and dot with goat cheese. Bake until set and
cool to room temperature. golden brown, about 30 minutes.
2Meanwhile, puree buttermilk, mayonnaise, lemon Nutrition score per serving: 272 calories, 20 g fat (8.2 g
juice, chives, herbs, salt, and pepper in a blender saturated), 6 g carbs, 17 g protein.

Mushroom and Spinach Vegetable Frittata
Eggs Benedict with Cheese
Makes: 2 servings Makes: 4 servings
Start to Finish: 20 minutes Start to Finish: 25 minutes
3 Tbsp. light sour cream 8 eggs, slightly beaten
2 tsp. fat-free milk 1 Tbsp. snipped fresh basil
1 tsp. Dijon-style mustard 2 Tbsp. olive oil
1 tsp. olive oil 1 cup frozen whole kernel corn or cut fresh corn
1 1/2 cups sliced fresh button mushrooms 1/2 cup chopped zucchini
2 Tbsp. finely chopped shallot 1/3 cup thinly sliced green onions (3)
4 cups packaged fresh baby spinach 3/4 cup chopped plum tomatoes (2)
2 eggs 1/2 cup shredded cheddar cheese (2 oz.)
1 whole wheat English muffin, split
1In a medium bowl combine eggs and basil; set
Freshly ground black pepper aside. Heat oil in a large broilerproof skillet; add
Ground nutmeg corn, zucchini, and green onions. Cook and stir for
3 minutes; add tomatoes. Cook, uncovered, over
1In a small bowl stir together sour cream, milk, and medium heat about 5 minutes or until vegetables
mustard; set aside. are crisp-tender, stirring occasionally.
2In a medium nonstick skillet heat oil over 2Pour egg mixture over vegetables in skillet.
medium-high heat. Add mushrooms and shallot. Cook over medium heat. As mixture sets, run a
Cook for 4 minutes or until mushrooms are golden spatula around edge of skillet, lifting egg mixture
brown, stirring frequently. Stir in spinach until it so uncooked portion flows underneath. Continue
just starts to wilt. Set aside. cooking and lifting edges until egg mixture is
almost set (surface will be moist). Sprinkle with
3Fill a medium nonstick skillet halfway with water. cheese.
Bring water to boiling; reduce heat to simmering
(bubbles should begin to break the surface of the 3Place the skillet under broiler 4 to 5 inches from
water). Break one of the eggs into a small dish. heat. Broil 1 to 2 minutes or until top is just set and
Carefully slide egg into simmering water, holding cheese is melted.
the lip of the dish as close to the water as possible.
Repeat with the remaining egg, allowing each egg
an equal amount of space. Simmer, uncovered, for
3 to 5 minutes or until egg whites are completely
set and yolks being to thicken but are not hard.
Remove eggs from skillet with a slotted spoon.
4Toast the two muffin halves in a toaster. Top each

half evenly with mushroom mixture; place eggs on
top of mushroom mixture. Spoon sauce over eggs.
Sprinkle with black pepper and nutmeg.

Hash-Brown- the remaining 1 Tbsp. oil to the skillet. Using the
baking sheet, slide the potatoes back into the
Crusted Quiche skillet, uncooked side down. Cook about 8 minutes
more or until the bottom is golden brown.
Makes: 8 servings
Prep: 30 minutes 4Lightly grease a 9-inch pie pan or plate. Use the
Cook: 25 minutes baking sheet to transfer hash browns to pie pan,
Bake: 50 minutes at 325°F pressing hash browns into the bottom and up the
sides of the pie pan.
Stand: 10 minutes
1 3/4 lb. russet potatoes 5In a large skillet cook bacon until crisp. Drain,
1/2 tsp. salt reserving 1 Tbsp. of the drippings. Crumble bacon;
set aside. Cook zucchini and onion in the reserved
1/8 tsp. ground black pepper drippings over medium heat for 3 to 5 minutes or
1 to 2 Tbsp. olive oil until tender but not brown.
1 Tbsp. butter
6In a large bowl combine eggs, half-and-half, the
4 slices bacon remaining 1/4 tsp. salt, and the crushed red pepper.
1 1/4 cups coarsely shredded zucchini (1 medium) Stir in bacon and zucchini mixture. In a small bowl
1/2 cup chopped red onion (1 medium) combine shredded cheese and flour. Add to egg
mixture; mix well.
4 eggs, lightly beaten
1 cup half-and-half or light cream 7Pour egg mixture into the hash-brown lined pie
pan. Bake for 50 to 55 minutes or until a knife
1/4 tsp. crushed red pepper
inserted near the center comes out clean. Let stand
1 cup shredded Swiss cheese (4 oz.) for 10 minutes before serving.
1 Tbsp. all-purpose flour
1Preheat oven to 325°F. Peel and coarsely shred
potatoes. Place potatoes in a large bowl; add
enough water to cover potatoes. Stir well. Drain Mexican Egg Scramble
in a colander set over the sink. Repeat rinsing and
draining two or three times until water runs clear. Makes: 1 serving
Drain again, pressing out as much water as you can Start to Finish: 10 minutes
with a rubber spatula. Line a salad spinner with 3 egg whites
paper towels; add potatoes and spin. Repeat, if
necessary, until potatoes are dry. Transfer potatoes
to a large bowl. Sprinkle potatoes with 1/4 tsp. of the 1 oz. reduced-fat cheddar cheese
salt and the black pepper, tossing to combine. 2 Tbsp. salsa
2In a 12-inch nonstick skillet heat 1 Tbsp. of the 1Coat a large nonstick skillet with cooking spray
oil and the butter over medium-high heat until and heat to medium high. Pour in eggs and
butter foams. Add potatoes to the skillet, spreading scramble until cooked. Add beans and cheese to
into an even layer. Gently press with the back of a pan, stirring until cheese starts to melt. Remove
spatula to form a cake. Reduce heat to medium. from heat and serve topped with salsa.
Cook, without stirring, about 12 minutes or until Nutrition score per serving: 191 calories, 6 g fat (3 g
the bottom is golden brown and crisp. saturated), 12 g carbs, 3 g fiber, 22 g protein.
3Place a baking sheet or cutting board over the top

of the skillet. Carefully invert the skillet to transfer
the potatoes to the baking sheet. If needed, add

Spanish Omelet
with Ham and Cheese
1Preheat the oven to 375°F. In a large bowl, whisk
Makes: 4 servings
together eggs, egg whites, manchego, and 1/4 tsp.
Prep: 10 minutes each salt and pepper.
Cook: 20 minutes
Bake: 14 minutes at 375°F 2Heat 1 Tbsp. oil in a cast-iron skillet over medium
heat. Add onion and cook, stirring occasionally,
4 large eggs
until golden, about 10 minutes. Add potato and
8 large egg whites cook, stirring occasionally, until slightly soft, about
1 oz. manchego, grated (about 1/3 cup) 5 minutes. Add garlic and cook 1 minute more. Add
half the kale and cook 1 minute; add remaining
1/2 tsp. salt
kale and cook 2 minutes more. Add ham, remaining
1/2 tsp. black pepper salt and pepper, and 1 Tbsp. oil, then egg mixture,
2 Tbsp. plus 2 tsp. olive oil shaking pan to eliminate air pockets. Cook 1
minute on stove top, then transfer to oven and
1 yellow onion, thinly sliced bake until lightly golden, 14 to 15 minutes.
1 russet potato, thinly sliced
3 garlic cloves, thinly sliced 3Remove omelet from oven and let cool slightly.
Meanwhile, toss greens with remaining oil and
8 oz. kale (preferably lacinato, or dinosaur, lemon juice. Serve with omelet.
kale), thinly sliced into ribbons
Nutrition score per serving: 311 calories, 18 g fat (4.5 g
2 oz. thinly sliced serrano ham, diced
4 cups mixed baby greens
1 Tbsp. freshly squeezed lemon juice

3To serve, layer muffin halves with smoked salmon
and poached eggs. Spoon sauce over eggs. If
desired, sprinkle with chives and paprika.
Mushroom-and-Kale Ragout
with Poached Eggs
Makes: 4 servings
7 tsp. extra-virgin olive oil
1 lb. baby bella, shitake and/or oyster
mushrooms, sliced
Smoked Salmon 1 medium onion, diced
Eggs Benedict 3 garlic cloves, minced
2 tsp. tomato paste
Makes: 4 servings
2 tsp. chopped fresh thyme
3/4 tsp. kosher salt
1/4 cup light sour cream
1/2 tsp. pepper
1 tsp. lemon juice
1/3 cup Marsala wine
3/4 to 1 tsp. yellow mustard
4 kale leaves, stemmed and chopped
3 to 4 tsp. fat-free milk
4 eggs
8 eggs
4 slices multigrain bread
4 whole wheat English muffins, toasted
1 garlic clove
4 oz. thinly sliced smoked salmon (lox-style)
Snipped fresh chives (optional) 1In a 12-inch skillet, heat 6 tsp. oil over medium-
Paprika (optional) high heat. Add mushrooms and onion and cook,
stirring occasionally, until liquid has evaporated,
1For sauce, in a small bowl combine sour cream,
about 10 minutes. Add garlic and cook, stirring,
lemon juice, and mustard. Stir in enough of the until fragrant, about 2 minutes. Add tomato paste,
milk to reach desired consistency. Set aside. thyme, salt, pepper, and wine and cook until liquid
is absorbed, about 3 minutes. Add kale and cook,
2Fill a large nonstick skillet halfway with water.
tossing to combine, until wilted, about 2 minutes.
Bring water to boiling; reduce heat to simmering
2Using a spoon, create four large indentations in
(bubbles should begin to break the surface of the
water). Break one of the eggs into a small dish. the mushroom-and-kale mixture and drop an egg
Carefully slide egg into simmering water, holding into each. Cover skillet with aluminum foil and
the lip of the dish as close to the water as possible. cook until eggs have just set, about 3 minutes.
Repeat with the remaining eggs, allowing each egg
3Turn on the broiler. Arrange bread on a baking
an equal amount of space. Simmer, uncovered, for
3 to 5 minutes or until egg whites are completely sheet and drizzle each slice with ¼ tsp. oil. Broil 2
set and yolks being to thicken but are not hard. minutes, or until browned; rub with garlic.
Remove eggs from skillet with a slotted spoon. Nutrition score per serving: 321 calories, 15 g fat (3.2 g

Asparagus and
Prosciutto Frittata
1Preheat broiler. In a medium bowl combine eggs,
Makes: 4 servings
milk, thyme, and pepper. Beat with a whisk until
Start to Finish: 25 minutes well mixed and evenly colored; set aside.
8 eggs, lightly beaten
2In a large broilerproof skillet heat oil over medium
1/2 cup milk
heat. Add asparagus; cook and stir about 4 minutes
1 Tbsp. snipped fresh thyme or 1 tsp. dried or until asparagus is crisp-tender. Stir in prosciutto.
thyme, crushed
1/8 tsp. ground black pepper 3Pour egg mixture over asparagus mixture in
skillet. Cook over medium heat. As egg mixture
2 Tbsp. olive oil
sets, run a spatula around edges of skillet, lifting
6 fresh asparagus spears, trimmed and cut egg mixture so the uncooked portion flows
into 1 1/2-inch pieces underneath. Continue cooking and lifting edges
1 cup chopped prosciutto until egg mixture is almost set (surface will be
moist).
1/4 to 1/2 cup shredded cheddar cheese (1 to 2 oz.)
4Place skillet under the broiler, 4 to 5 inches from
the heat. Broil for 1 to 2 minutes or just until top is
set. Sprinkle with cheese.
yudhacookbook.com

Raspberry-Citrus
SMOOTHIES & YOGURT Swirly Smoothies
Makes: 2 servings
Blackberry and Nectarine Start to Finish: 15 minutes
Yogurt Parfait 1/2 cup frozen unsweetened raspberries
1/2 cup orange juice
Makes: 1 serving
2 6-oz. cartons vanilla yogurt
1 ripe banana, peeled, cut up, and frozen
6 oz. nonfat plain yogurt
2 Tbsp. honey
2 tsp. honey
1/2 tsp. vanilla
1/2 cup blackberries
1/4 cup chopped nectarine 1In a blender combine raspberries and juice.
Cover and blend until smooth. Divide between
1 granola bar, crumbled
two glasses.
1In a small bowl, stir together honey and plain
yogurt; set aside. 2Wash the blender container. In the blender
combine yogurt, banana, honey, and vanilla.
2In an 8- to 10-oz. parfait glass layer yogurt Cover and blend until smooth. Pour over raspberry
mixture, blackberries, nectarine, and granola. mixture in glasses. Swirl with a spoon.
Nutrition score per serving: 302 calories, 6 g fat (0.8 g Nutrition score per serving: 335 calories, 2 g fat (1 g
saturated), 51 g carbs, 6 g fiber, 14 g protein. saturated), 74 g carbs, 3 g fiber, 6 g protein.
Blueberry-Crunch Parfaits Strawberry, Banana,

Makes: 2 servings
and Flax Smoothie
Start to Finish: 10 minutes Makes: 1 serving
2 6-oz. cartons plain fat-free Greek yogurt Start to Finish: 10 minutes
1/2 tsp. vanilla 1/2 medium banana
1/4 tsp. ground cinnamon 1/2 cup frozen unsweetened strawberries
1 cup frozen blueberries, thawed 1 1/2 cups skim milk or light soy milk
20 pieces crunchy baked cinnamon cereal 2 Tbsp. ground flaxseed
2 tsp. honey 1In a blender combine all ingredients. Cover and
1In a small bowl stir together yogurt, vanilla, and blend until smooth.
cinnamon; set aside. Nutrition score per serving: 278 calories, 7 g fat (1 g
2In two 8- to 10-oz. parfait glasses layer yogurt
mixture with blueberries and nugget snack. Drizzle
with honey.

Roasted Breakfast Pears Overnight Oatmeal
Makes: 4 servings
with Figs and Yogurt
Prep: 15 minutes Makes: 4 servings
Bake: 20 minutes at 350°F Prep: 10 minutes
Chill: 2 hours Cook: 3 minutes
4 large ripe yet firm Bosc or red Anjou pears Stand: Overnight
1 Tbsp. lemon juice 3 cups water
1 orange 1/4 tsp. salt
1 Tbsp. butter, softened 1 cup steel-cut oats
2 Tbsp. packed brown sugar 1/2 cup unsweetened light coconut milk or
1/4 tsp. salt almond milk
1 tsp. vanilla 1/2 cup honey-flavor fat-free Greek yogurt
1 cup plain Greek yogurt 1/4 cup snipped dried figs or dates
2 Tbsp. pure maple syrup 1/4 cup sliced almonds, toasted
1/4 cup granola 2 Tbsp. shredded coconut, toasted
2 Tbsp. sliced almonds, toasted 4 tsp. honey
1In a medium saucepan bring water and salt to

1Preheat oven to 350°F. Halve pears; remove core.
boiling. Stir in oats; cover. Remove from heat; let
Using a melon baller, scoop out a 1-inch depression
stand overnight at room temperature.
in the center of each pear. Brush cut sides with
lemon juice. Remove 2 tsp. zest and squeeze 1/4 cup
2In the morning, add coconut milk to oats. Heat
juice from orange.
over medium-low heat 3 to 5 minutes or until
2Spread butter in the bottom of a 2-quart
heated through, stirring occasionally. Top with the
rectangular baking dish. Sprinkle with brown sugar remaining ingredients.
and salt; add orange juice. Arrange pear halves, Nutrition score per serving: 268 calories, 8 g fat (3 g
cut sides up, in a single layer in the baking dish. saturated), 44 g carbs, 6 g fiber, 11 g protein.
Bake 20 to 30 minutes or just until pears are tender,
spooning cooking liquid over pears several times. Peanut Butter and
3Remove from oven; stir vanilla and orange zest Banana Smoothie
into cooking liquid. Let cool completely. Cover
and chill at least 2 hours or up to 24 hours, turning Makes: 1 serving
pears in liquid at least once. Start to Finish: 5 minutes
10 oz. skim milk or plain soy milk
4In a bowl stir together yogurt and maple syrup.
Spoon into pear halves. If desired, sprinkle with 1 Tbsp. natural peanut butter
additional orange zest. Serve with granola and 1 medium banana
toasted almonds.
1In a blender combine all ingredients. Cover and
Nutrition score per serving: 308 calories, 8 g fat (3 g blend until smooth.

LUNCH (about 400 calories each)
Turkey Sausage Cassoulet............................................37
BEEF & PORK
Steak and Pepper Tacos.................................................24 Tarragon Chicken Linguine..........................................37
Asian Marinated Flank Steak with Cauliflower, Lentil, and Chicken Curry..................38
Wasabi Mashed Potatoes..............................................24
Curried Chicken Kebabs
Beef-and-Vegetable Polenta Pie...............................25 with Minty Couscous........................................................38
Spicy Beef and Pepper Fajitas....................................26 PIZZAS & PASTAS

Pork Piccata with Lemon and Capers...................26 Thai Noodle Bowl with Grilled Shrimp.................39
Pork Fried Rice with Peas and Carrots.................27 Fettuccine with Shrimp,
Garlic and Broccoli.............................................................39
Steak Skewers with
Strawberry Chimichurri..................................................28 Linguine with Pesto, Chicken,
and Spring Vegetables.....................................................40
Steak with Mediterranean
Brussels Sprouts.................................................................28 Maple-Walnut Pizza with
Chicken Sausage.................................................................40
Chorizo Fried Rice...............................................................29
Chicken Caesar Salad Pizzas.......................................41
Middle Eastern Tacos.......................................................30
SALADS
BURGERS, SANDWICHES & WRAPS
Corn and Quinoa Salad
Marinated Garden Lentil Salad Pita.......................31 with Chicken Sausage......................................................41
Chipotle Beef Wrap...........................................................31 Chicken Sausage Salad
California Turkey Burgers.............................................31 with Lentils and Green Apple.....................................42
Skillet-Seared Grilled Steak and Watercress

Chickpea-Bulgur Burgers...............................................32 Salad with White Beans..................................................43
Turkey, Arugula, and Goat Cheese Panini..........33 Grilled-Chicken Salad

with Goat Cheese and Plums......................................43
Chicken Parmesan Burgers..........................................33
Crunchy Chicken Taco Salad.......................................44
Caesar Turkey Wrap..........................................................33
Lemony Pasta Salad..........................................................44
Steak-and-Tzatziki Sandwiches
with Roasted Carrots and Dill ...................................34 Chinese Chicken and Sugar Snap Pea Salad....45
Turkey-Tomatillo Cheeseburgers.............................34 Spicy Lime Beef Salad......................................................46
Prosciutto-Wrapped Asparagus Panini................35 Steak Salad with Crispy Shallots...............................46

Quinoa Salad with Chicken..........................................47
CHICKEN & TURKEY
Spicy Steak Salad................................................................48
Chicken Breasts with Jalapeño Jelly........................36
Chicken Masala with Jasmine
Rice and Peas........................................................................36

SEAFOOD VEGETARIAN
Salmon with Sugar Snap Peas, Summer Spicy Black Bean Tacos
Squash, and Parsley-Chive Sauce............................49 with Tangy Slaw...................................................................57
Grilled Swordfish with Sugar Snap Peas, Cheesy Chive Pasta with Mushrooms...................57
Strawberries, and Mint...................................................49
Veggie Burger with Feta and Spinach...................58
Pistachio-Crusted Salmon
with Spring Onions............................................................50 Potato with Veggie Chili,
Broccoli, and Cheddar.....................................................58
Spicy Shrimp and Grits ..................................................50
Butter Lettuce Salad with Blackberries,
Tuna Nicoise Sandwiches..............................................51 White Beans, and Goat Cheese Toasts.................58
Speedy Shrimp and Orzo Paella...............................52 Quinoa and Beet Salad...................................................59
Shrimp, Corn, and Scallion Risotto..........................52 Pasta Salad with Tomatoes and Blue Cheese.59
Speedy Paella .......................................................................53 Spaghetti with Roasted Red Peppers,
Walnuts, and Goat Cheese...........................................60
SOUPS & STEWS Warm Arugula Salad
Chicken and Barley Soup...............................................53 with Corn and Cashews..................................................60
Red Lentil Soup with Sausage, Five Roasted Pepper-Mozzarella Melts................61

Spinach, and Balsamic Onions..................................54
Baked Ziti with
Sweet Potato and Pork Chili........................................55 Pea-and-Arugula Pesto...................................................61
Cheesy Chicken Meatball Pistachio and Squash Galette.....................................62

and Tortellini Soup............................................................55
Chile Relleno Grilled Cheese.......................................63
Chicken Basque with
Olives and Artichokes......................................................56 Chickpea Curry-Stuffed Sweet Potatoes.............63
Moroccan Chicken Stew.................................................56 Edamame Fried Rice.........................................................64

Spinach Salad with Strawberries..............................64
Ribollita......................................................................................65
Nectarine, Avocado, and Lentil Salad....................65
Vietnamese-Style Tofu Sandwiches........................66
Fall Beets and Sunchoke Salad..................................66
Creamy Butternut Squash Soup...............................67

4Slice the steak across the grain and arrange on
BEEF & PORK a platter with the peppers and lime wedges. Make
tacos with the warm tortillas, avocado, Monterey
Jack, salsa, jalapenos, and, if desired, sour cream.
Steak and Pepper Tacos Nutrition score per serving: 416 calories, 16 g fat (4.3 g
Makes: 4 servings
Prep: 20 minutes Asian Marinated Flank
Cook: 25 minutes
Steak with Wasabi Mashed
1 lb. flank or hanger steak
Potatoes
Juice of 1 lime, plus lime wedges for serving
1 tsp. kosher salt Makes: 4 servings
Prep: 15 minutes
2 cloves garlic, crushed
Cook: 15 minutes
1/2 tsp. mild chile powder
1 1/4 lb. flank steak
3 tsp. vegetable oil
1/4 cup soy sauce
1/2 red onion, sliced
2 Tbsp. toasted sesame oil
1 red bell pepper, thinly sliced
1 Tbsp. hot chili sauce, such as sriracha
1 orange bell pepper, thinly sliced
1 Tbsp. honey
1 yellow bell pepper, thinly sliced
1 tsp. minced fresh ginger
1/2 cup fresh or frozen corn kernels
3 lb. russet potatoes, peeled and cubed
8 small corn tortillas, warmed
1/2 cup unsweetened almond milk
1/2 avocado, sliced
1/2 cup nonfat Greek yogurt
1/4 cup grated low-fat Monterey Jack
1/2 tsp. ground ginger
1/4 cup salsa verde or 2 Tbsp. chopped cilantro
1 tsp. wasabi paste
2 Tbsp. sliced pickled jalapenos
1 tsp. salt
Reduced-fat sour cream (optional)
1Bring a pot of salted water to boil. Place the
1Marinate the steak in the lime juice, salt, garlic, steak, soy sauce, sesame oil, chili sauce, honey,
and chile powder in a plastic bag for 20 to 30 minutes. and fresh ginger in a ziplock bag; close. Toss to
coat the steak with the marinade. Marinate at room
2Heat a cast-iron skillet over high heat for 5 temperature 15 minutes.
minutes. Add 2 tsp. of the vegetable oil to the pan.
Add the red onion and bell peppers; cook, tossing 2Add the potatoes to the boiling water. Cook about
frequently, for 5 minutes. Add the corn and cook 10 minutes. Drain and return to pot. Pour in the
until the peppers are charred and soft, about 3 almond milk and mash until smooth. Gently fold
more minutes. Transfer the vegetables to a bowl in the yogurt and add the ground ginger, wasabi
and keep warm. paste, and salt.
3Wipe the skillet with a paper towel and heat 3Heat a pan over medium heat. Add 2 Tbsp. of the
for another minute. Add the remaining 1 tsp. of marinade, then the steak, to the pan. Sear steak 3
vegetable oil. Remove the steak from the marinade to 5 minutes on each side.Slice steak into 1/4-inch-
and pat dry with paper towels. Lay the steak in thick pieces. Serve with mashed potatoes.
the pan, reduce heat to medium-high, and cook
about 8 minutes for medium-rare, turning halfway Nutrition score per serving: 408 calories, 18 g fat (5.3 g
through. Let rest for 5 minutes on cutting board. saturated), 25 g carbs, 3 g fiber, 37 g protein.
24 Shape Slim Down Cookbook Shape.com LUNCH

Beef-and-Vegetable
Polenta Pie
1Preheat the oven to 400°F. In a large cast-iron
Makes: 4 servings
skillet, warm 1 tsp. of the olive oil over medium-
Prep: 20 minutes high heat. Add the beef and brown, about 5
Cook: 11 minutes minutes. Using a slotted spoon, transfer beef to a
Bake: 7 minutes at 400°F plate. Wipe skillet with a paper towel.
1 Tbsp. olive oil 2Add the remaining olive oil and the onion,
3/4 lb. lean ground beef zucchini, carrot, celery, garlic, and red and green
1 onion, minced peppers to the skillet; sauté until vegetables begin
to soften, 5 minutes. Add the chili powder, cumin,
1 zucchini, minced and cinnamon and sauté 1 minute.
1 carrot, minced
1 celery stalk, minced 3Stir beef, salsa, corn (if using), and ketchup into
vegetables; season with the salt.
1 garlic clove, minced
1/2 red bell pepper, minced 4Scatter the polenta over beef mixture and
1/2 green bell pepper, minced sprinkle the pepper Jack cheese over the top. Bake
until polenta is heated and cheese is golden-brown,
2 tsp. chili powder about 7 to 10 minutes.
1 tsp. ground cumin
1/2 tsp. ground cinnamon saturated), 27 g carbs, 6 g fiber, 23 g protein.
1 cup tomato salsa
1/2 cup frozen or fresh corn kernels (optional)
2 Tbsp. ketchup
1/2 tsp. salt
9 oz. ready-made polenta, diced
1/3 cup shredded pepper Jack cheese

Spicy Beef and Pork Piccata with
Pepper Fajitas Lemon and Capers
Prep: 15 minutes Prep: 25 minutes
Cook: 5 minutes Cook: 15 minutes
3/4 lb. flank steak, trimmed 1 lb. pork tenderloin, trimmed
1 Tbsp. minced garlic 3 Tbsp. all-purpose flour
2 Tbsp. dry sherry 3/8 tsp. salt
1 tsp. cornstarch 1/4 tsp. freshly ground black pepper
1 tsp. reduced-sodium soy sauce 6 tsp. olive oil
1/4 tsp. black pepper 5 garlic cloves, 2 minced and 3 sliced thinly
2 Tbsp. plus 1 tsp. peanut or vegetable oil 1/2 cup dry white wine
2 cups red and yellow bell pepper strips 1/4 cup low-sodium chicken broth
1 cup thinly sliced onion 1 10-oz. bag spinach
2 tsp. chili powder 1 Tbsp. unsalted butter
1/2 tsp. salt 2 Tbsp. freshly squeezed lemon juice
1/4 cup chopped cilantro 4 tsp. capers, rinsed and drained
8 6-inch flour tortillas 2 Tbsp. finely chopped flat-leaf parsley
1/4 cup plain nonfat Greek yogurt or reduced-fat
1Cut pork against grain into twelve 1/2-inch slices;
sour cream (optional)
press each to flatten slightly. Combine flour with 1/4
1Cut steak along the grain into 2-inch-thick strips,
tsp. salt and 1/8 tsp. black pepper in a shallow dish.
then cut each strip across the grain into 1/4-inch- Dredge pork. Heat 2 tsp. oil in a large skillet over
thick slices. medium-high heat; add half the pork. Cook until
lightly golden, about 2 minutes. Turn and cook 1
2In a medium bowl, combine steak, garlic, 1 Tbsp.
minute more; set aside. Repeat with remaining
sherry, cornstarch, soy sauce, and black pepper. pork, using another 2 tsp. oil.
Stir in 1 tsp. oil.
2Add minced garlic to empty skillet, stir 20
3Heat a wok or skillet on high heat. Add 1 Tbsp. oil,
seconds. Add wine; cook 3 minutes. Add chicken
peppers, and onion; stir-fry 1 to 2 minutes. Transfer broth; cook 2 minutes.
to a plate.
3Meanwhile, heat another large skillet over
4Add remaining oil, then steak in a single layer.
medium-high heat. Add remaining oil and sliced
Cook steak undisturbed 1 minute. Add chili garlic. Sauté 1 minute. Add remaining salt and
powder; stir-fry 15 seconds or until just combined. black pepper, then spinach in batches; sauté,
Add pepper-and-onion mixture, salt, and remaining tossing, 3 minutes.
sherry; stir-fry 1 minute or until beef is just cooked
4Remove skillet with sauce from heat. Stir in
through. Stir in cilantro.
butter, lemon juice, capers, and parsley. Divide
5Serve with warmed tortillas and top with yogurt
spinach among four plates. Place 4 slices pork on
or sour cream if desired. each; top with sauce.

Pork Fried Rice with Peas
and Carrots
1In a medium bowl, combine pork, ginger,
Makes: 4 servings
cornstarch, and 2 tsp. soy sauce, stirring until
Prep: 25 minutes cornstarch is dissolved. Stir in 1 tsp. oil.
Cook: 10 minutes
1/2 lb. boneless pork loin, trimmed and cut into 2Heat a large skillet over high heat. Add 1 Tbsp. oil,
1/2 -inch cubes then pork; stir-fry 1 minute using a metal spatula.
Add carrots and peas and stir-fry 1 minute. Add
2 Tbsp. minced ginger remaining 1 Tbsp. oil, rice, and scallions and stir-
3/4 tsp. cornstarch fry, combining well, 1 minute. Add cilantro, salt,
2 Tbsp. plus 2 tsp. reduced-sodium soy sauce pepper, and remaining 2 Tbsp. soy sauce and stir-
fry until pork is cooked through, 1 to 2 minutes.
2 Tbsp. plus 1 tsp. peanut or vegetable oil
1 cup finely diced carrots
1 cup frozen peas, defrosted
3 cups cold cooked brown rice
1 cup chopped scallions (white and green part)
1/4 cup chopped cilantro
1/4 tsp. salt
1/4 tsp. black pepper

Steak Skewers with Steak with Mediterranean
Strawberry Chimichurri Brussels Sprouts
Start to Finish: 40 minutes Start to Finish: 1 hour 35 minutes
3/4 cup finely diced strawberries 1 lb. grass-fed flank steak, trimmed
3/4 cup chopped parsley Coarse kosher salt
3 tsp. chopped oregano Freshly ground black pepper
1 tsp. chopped thyme 1/2 cup balsamic vinegar
1 small shallot, minced 1/4 cup olive oil
1/4 cup extra-virgin olive oil 1 Tbsp. Dijon mustard
2 Tbsp. red wine vinegar 8 rosemary sprigs
2 tsp. honey 11 garlic cloves
3/4 tsp. kosher salt 1 1/2 lb. Brussels sprouts, trimmed and halved
3/4 tsp. black pepper 1/4 cup Kalamata olives, pitted
1 lb. skirt steak, trimmed 2 Tbsp. oil-packed sun-dried tomatoes, minced
2 tsp. cumin 1/2 tsp. crushed red pepper flakes
1/8 to 1/4 tsp. cayenne pepper 2 Tbsp. pine nuts
1 Tbsp. chili powder
1Preheat the oven to 400°F. Season steak on
1Soak 8 to 10 wooden skewers in water for 30 both sides with salt and pepper. In a bowl, whisk
minutes. Meanwhile, combine strawberries, the together 1/4 cup balsamic vinegar, 2 Tbsp. olive
next 7 ingredients, and 1/2 tsp. each salt and pepper oil, and mustard. To a ziplock bag, add steak,
in a medium bowl. marinade, 4 rosemary sprigs, and 3 garlic cloves,
smashed, and toss gently. Refrigerate for 1 hour.
2Cut steak crosswise into 2 equal pieces, then cut
each piece lengthwise into 1-inch-wide strips (8 to 2In a medium bowl, toss together Brussels sprouts,
10 pieces) and place in a large bowl. Add cumin, olives, sun-dried tomatoes, remaining 4 rosemary
cayenne pepper, chili powder, and remaining salt sprigs, remaining 1/4 cup balsamic vinegar,
and pepper and toss well to coat. Thread onto remaining 8 garlic cloves, remaining 2 Tbsp. olive
skewers. oil, red pepper flakes, and salt and pepper to
taste. Place mixture on a sheet pan and roast until
3Lightly coat a grill with cooking spray or line with caramelized, 10 to 15 minutes. Sprinkle with pine
foil, then heat to very high. Place skewers on grill nuts 1 minute before Brussels sprouts are finished.
and cook 2 to 3 minutes a side for medium rare
or until desired degree of doneness, depending 3To cook steak, preheat a grill to medium high or
on thickness. Transfer to a cutting board; let set a grill pan over medium-high heat. Remove
rest 5 minutes. Serve with half the chimichurri steak from marinade, letting excess drip off, and
(refrigerate remainder for up to 3 days). grill until barely charred and the inside is still
pink, about 4 to 5 minutes per side. Let rest for
Nutrition score per serving: 363 calories, 23 g fat (6.3 g 10 minutes, then slice across the grain into 1-inch
saturated), 7 g carbs, 3 g fiber, 33 g protein. strips. Serve with roasted Brussels sprouts.

Chorizo Fried Rice
1Bring a large pot of water to a boil. Add rice and
Makes: 4 servings
1 tsp. oil and cook, stirring occasionally, until just
Start to Finish: 30 minutes tender, 10 to 12 minutes. Drain, rinse under cold
1 cup basmati rice, rinsed well and drained water until cool, and drain again. Spread onto a
1 Tbsp. plus 1 tsp. extra-virgin olive oil large rimmed baking sheet to quickly dry.
1 1/2 lb. chayote squash (about 3), quartered, 2Heat remaining 1 Tbsp. oil in a large skillet over
seeded, and thinly sliced crosswise medium-high heat. Add chayote squash, scallions,
6 scallions, thinly sliced and a generous pinch of salt. Cook, stirring
occasionally, until squash is crisp-tender and
Kosher salt
scallions are soft, about 2 minutes. Transfer to a
4 oz. cured chorizo, paper casing discarded, large bowl.
sliced into thin half-moons
6 mini sweet peppers (preferably a mix of red, 3To the same skillet over medium-low heat, add
orange, and yellow), sliced into thin rings chorizo. Cook, stirring occasionally, until chorizo
slices gently curl and turn golden, about 4 minutes.
1 cup packed fresh cilantro, finely chopped
Add peppers and cook, stirring, for 1 minute. Add
cooked rice and cook, stirring, until hot, about 2
minutes. Add cilantro and the chayote mixture and
stir until well mixed. Divide among bowls.

Middle Eastern Tacos
1In a medium bowl, toss together radishes, olives,
Makes: 4 servings
mint, lemon juice, 1 Tbsp. oil, 1/2 tsp. ras el hanout,
Start to Finish: 25 minutes and salt to taste.
6 red radishes, trimmed and diced
2Heat a grill pan or an outdoor grill to medium
1/4 cup pitted green olives, sliced
high. Rub meat with remaining 1 Tbsp. oil, then
1/4 cup fresh mint leaves, chopped, plus whole with remaining 1 Tbsp. ras el hanout. Generously
leaves for serving season with salt. Grill, turning once, to desired
1 Tbsp. fresh lemon juice doneness, 3 to 4 minutes per side for medium. Let
rest for 5 minutes and warm tortillas on grill pan,
2 Tbsp. extra-virgin olive oil
about 1 minute per side. Thinly slice meat across
1 Tbsp. plus 1/2 tsp. ras el hanout the grain, remove any bones.
Kosher salt
3Divide meat-and-radish mixture among warm
1 lb. 1/2-inch-thick lamb shoulder steaks or beef tortillas and add tzatziki. Top with mint leaves and
skirt steaks serve with lemon wedges.
12 6-inch corn tortillas
Tzatziki saturated), 25 g carbs, 4 g fiber, 25 g protein.
Lemon wedges

BURGERS, California Turkey Burgers
SANDWICHES & WRAPS Makes: 6 servings
Prep: 10 minutes
Cook: 10 minutes
Marinated Garden 2 tsp. olive oil
Lentil Salad Pita 1/2 cup minced scallions
Makes: 1 serving 3/4 tsp. salt
Start to Finish: 10 minutes 1/4 tsp. freshly ground black pepper
1/2 cup canned lentils, rinsed and drained 3 Tbsp. reduced-fat sour cream
1/4 cup chopped carrots 4 tsp. Worcestershire sauce
1/4 cup chopped celery 1 1/2 lb. lean ground turkey
1/4 cup chopped red bell pepper 3 oz. blue cheese, crumbled
3 Tbsp. light Italian salad dressing 6 whole wheat hamburger buns, split
1 whole wheat pita pocket (6 1/2-inch), 2 firm, ripe tomatoes, sliced 1/4-inch thick
cut in half
1 just-ripe avocado, thinly sliced
1Combine lentils, carrots, celery and pepper with 1 medium red onion, thinly sliced
salad dressing. Fill pita with mixture.
Nutrition score per serving: 396 calories, 11 g fat (2 g 1In a small skillet, warm the olive oil over medium
saturated), 64 g carbs, 15 g fiber, 16 g protein. heat. Sauté the scallions until just softened, about
2 minutes. Transfer to a medium bowl, season
Chipotle Beef Wrap with the salt and black pepper and let cool. Stir in
the sour cream and Worcestershire sauce; add the
turkey and mix gently until just combined. Form
Makes: 1 serving
into 6 patties.
2 tsp. olive oil 2Heat a grill to medium-high. Mist grill with
1 6- to 8-oz. lean steak cooking spray or line with foil and cook burgers
5 minutes. Turn and grill until almost cooked
1 Tbsp. canned chipotle in adobo, chopped through, about 3 minutes more. Top each burger
4 Tbsp. fresh cilantro with some of the blue cheese; cook 1 to 2 minutes
more or until burgers are just cooked through and
2 large whole wheat tortillas
cheese is melted.
2 Tbsp. light mayonnaise
1/4 cup lettuce 3Arrange burgers on buns and top with sliced
tomato, avocado. and red onion.
1 slice tomato
1Rub olive oil in a heavy skillet. Saute steak over saturated), 29 g carbs, 5 g fiber, 35 g protein.
high heat until medium rare to medium, turning
once (7 to 10 minutes). Set aside to cool; slice thinly.
2Stir together chipotle in adobo and mayonnaise;

spread on tortillas. Add 2 tbs.fresh cilantro to each;
top with beef and lettuce and tomato. Roll up.
Skillet-Seared
Chickpea-Bulgur Burgers
1Bring water to a boil in a small pot. Add bulgur
Makes: 4 servings
and simmer, partially covered, over medium heat 8
Start to Finish: 20 minutes minutes, or until liquid is absorbed. Turn off heat,
2/3 cup water cover pot, and let bulgur rest 5 minutes.
1/3 cup bulgur wheat
2Pulse garlic in a food processor until minced; set
4 garlic cloves aside 1/2 tsp. Add chickpeas to remaining garlic and
1 15 oz. can no-salt-added chickpeas, puree. Transfer mixture to a medium bowl and
rinsed and drained add carrot, scallions, cumin, cayenne pepper, and
1/2 tsp. salt. Fluff bulgur with a fork and stir into
1/2 cup grated carrot
chickpea mixture.
2 scallions, thinly sliced
2 tsp. ground cumin 3Shape 3/4 cup chickpea mixture into a 3/4-inch-
thick patty; repeat with remaining chickpea
1/8 tsp. ground cayenne pepper mixture.
1/2 tsp. plus pinch coarse salt
2 1/2 tsp. olive oil 4Heat oil in a medium nonstick skillet over
medium-high heat. Add patties and cook 3 minutes
1/2 cup nonfat plain yogurt on each side, or until browned.
4 6-inch whole wheat pitas, warmed
5In a small bowl, whisk together yogurt with
1 large tomato, sliced
reserved garlic and pinch of salt. Split pitas open
1/2 small cucumber, sliced and fill each with 1 patty, 2 slices tomato, 2 slices
cucumber, and 2 Tbsp. yogurt sauce.

Chicken Parmesan Burgers
Makes: 4 servings
1 lb. ground chicken
1 cup shredded zucchini
1/3 cup panko bread crumbs
1/4 cup grated Parmesan
1 tsp. Italian seasoning
1/2 tsp. garlic powder
1/4 tsp. salt
Turkey, Arugula, and Goat 1/3 cup marinara sauce
Cheese Panini 4 slices reduced-sodium provolone (about 2 oz.)
Makes: 4 servings 3/4 cup baby spinach
Start to Finish: 20 minutes 4 whole grain hamburger buns, toasted
1 5-oz. bag arugula
1With clean hands, combine chicken, zucchini, bread
1 Tbsp. water crumbs, Parmesan, Italian seasoning, garlic powder,
8 oz. sliced lower-sodium oven-roasted turkey salt, and pepper in a bowl. Form into 4 patties.
breast
8 1-oz. slices whole grain bread 2Heat oil in a skillet over medium heat. Add patties
and cook until browned on one side, 4 to 6 minutes.
4 oz. goat cheese Carefully flip. Pour marinara over each patty, then
4 Tbsp. pomegranate molasses top with provolone. Cover and continue cooking 4
to 6 minutes. Top with spinach and serve on buns.
1Place arugula and water in a medium bowl. Cover
with a plate and microwave on high until arugula Nutrition score per serving: 390 calories, 17 g fat (5.5 g
is wilted, 1 to 2 minutes. Transfer to a colander and
let cool. Press out as much water as possible and
transfer to a cutting board; chop. Caesar Turkey Wrap
2Divide turkey and arugula among half the bread Makes: 1 serving
slices and crumble goat cheese over them. Spread Start to Finish: 10 minutes
molasses on remaining slices and top sandwiches. 1 10-inch whole grain tortilla
3Cook sandwiches in a panini press according to 2 1/2 oz. sliced turkey breast
manufacturer’s directions. 1/2 cup shredded romaine lettuce
Nutrition score per serving: 429 calories, 12 g fat (6.3 g 1 Tbsp. Caesar salad dressing
saturated), 56 g carbs, 4 g fiber, 26 g protein. Apple
1Fill tortilla with turkey, lettuce, and dressing.
Serve with apple.
Steak-and-Tzatziki Turkey-Tomatillo
Sandwiches with Roasted Cheeseburgers
Carrots and Dill Makes: 4 servings
Makes: 4 servings Start to Finish: 25 minutes
Start to Finish: 45 minutes 1 small onion, diced
1 lb. hangar or sirloin steak 1/2 lb. tomatillos, husks removed, diced
1 Tbsp. red wine vinegar 1 Tbsp. white wine vinegar
2 Tbsp. olive oil 3/4 tsp. salt
1/2 tsp. plus a pinch kosher salt 1 1/3 lb. ground turkey breast
1/4 tsp. plus a pinch black pepper 1/4 tsp. ground black pepper
1 cucumber, peeled and chopped 2 1/2 tsp. olive oil
1 cup low-fat plain Greek yogurt 4 slices reduced-sodium pepper Jack cheese
4 Tbsp. chopped dill 4 hamburger buns, halved
1 lb. small carrots, peeled
1In a medium skillet, heat 1 tsp. olive oil over
4 small whole wheat pita pockets, medium-high heat. Add onion and cook, stirring
warmed and halved occasionally, until translucent, about 3 minutes.
Add tomatillos and cook 1 minute. Add vinegar and
1Combine steak, vinegar, 1 Tbsp. oil, ½ tsp. salt, 1/4 tsp. salt and stir to combine. Transfer mixture to
and ¼ tsp. pepper in a large resealable plastic bag. a bowl.
Marinate steak 15 minutes at room temperature.
2Divide turkey into 4 equal portions and form into
2Meanwhile, in a medium bowl, stir together patties. Season with remaining 1/2 tsp. salt and the
cucumber, yogurt, and 2 Tbsp. dill to make tzatziki pepper. In a large skillet, heat 1 1/2 tsp. olive oil over
sauce. Reserve. medium-high heat. Cook patties until browned
on both sides, flipping halfway through, about 5
3Preheat the oven to 400°F. Toss carrots with minutes. Place 1 slice pepper Jack on top of each
remaining oil, salt and pepper. Roast on a foil-lined patty and cook 1 minute more. Transfer patties to a
rimmed baking sheet until tender and caramelized, plate.
15 to 20 minutes; toss with remaining dill.
3Brush cut sides of buns with remaining 1 tsp. olive
4Heat a grill pan or sauté pan over medium-high oil and lightly toast in same skillet. Place patties
heat. Cook steak, turning every 2 minutes, 8 to 12 on bottom halves of buns. Use a slotted spoon to
minutes for medium rare, depending on thickness. top each patty with tomatillo mixture; top with
Let rest on a cutting board 5 minutes before slicing remaining bun halves.
thinly against the grain.
5Fill pita halves with steak and tzatziki sauce; serve saturated), 27 g carbs, 2 g fiber, 45 g protein.
with carrots.

Prosciutto-Wrapped
Asparagus Panini
3Spread 4 slices of the bread with mustard. Place 4
Makes: 4 servings
prosciutto-wrapped asparagus spears horizontally
Start to Finish: 30 minutes on each mustard-topped bread slice. If desired,
16 asparagus spears (12 oz.) top with arugula. Add 2 slices of cheese, to each
8 very thin prosciutto slices (5 oz.) sandwich, arranging slices to completely cover
bread. Brush the remaining 4 bread slices lightly
8 slices marble rye bread with balsamic vinaigrette. Place bread, vinaigrette
1 Tbsp. coarse ground mustard sides down, on top of cheese.
1 cup lightly packed arugula (optional)
4Preheat a panini press; place sandwiches (half
8 thin slices provolone cheese at a time, if necessary) in grill. Cover and cook
1 Tbsp. bottled balsamic vinaigrette (or 2 for 4 to 5 minutes or until cheese melts. (Or place
tsp. olive oil combined with 1 tsp. balsamic sandwiches in preheated grill pan or skillet. Weigh
vinegar) sandwiches down with another skillet with a few
unopened cans of food inside. Grill about 3 minutes
1Snap off and discard woody bases from or until bread is toasted. Turn sandwiches over,
asparagus. Trim stalks barely longer than the bread weight them down, and grill until second side is
slices. Place a steamer rack in the bottom of a large toasted, 2 to 3 minutes).
saucepan and add water to just below the basket.
Bring to boiling. Add asparagus. Cover and reduce saturated), 39 g carbs, 4 g fiber, 29 g protein.
heat. Steam for 3 to 5 minutes or until crisp-tender.
Transfer asparagus to a bowl of ice water for 30
seconds to cool; drain.
2Using kitchen scissors, cut each piece of

prosciutto in half lengthwise. Starting at the base
of an asparagus spear, wrap 1 halved prosciutto
piece around the asparagus spear diagonally to the
top of the spear. Repeat with remaining asparagus
and prosciutto.

CHICKEN & TURKEY Chicken Masala with
Jasmine Rice and Peas
Makes: 4 servings
Chicken Breasts Start to Finish: 15 minutes
with Jalapeño Jelly 1/3 cup low-fat plain yogurt
Makes: 3 servings 2 tsp. freshly squeezed lime juice
Prep: 10 minutes 2 tsp. garam masala
Cook: 12 minutes 2 tsp. olive oil
4 skinless, boneless chicken breast halves 2 tsp. honey
(about 1 1/4 lb. total)
1 tsp. turmeric
1/4 tsp. salt
3/4 tsp. salt
2 Tbsp. butter
1/8 tsp. cayenne pepper
1 Tbsp. water
4 6-oz. boneless, skinless chicken breasts
2 cups bias-sliced celery
8.8 oz. precooked jasmine rice
1/4 cup red jalapeño jelly
3/4 cup frozen peas
2 Tbsp. lemon juice
4 lime wedges (optional)
1 Tbsp. Dijon-style mustard
2 Tbsp. chopped fresh cilantro (optional)
1Place each chicken piece between pieces of
plastic wrap. Pound with a meat mallet to about 1Preheat the broiler. Combine yogurt, lime juice,
1/2-inch thickness. Remove plastic wrap. Sprinkle garam masala, oil, honey, turmeric, salt, garlic
chicken with salt and pepper. powder, and cayenne pepper in a large bowl.
Make three diagonal slashes across the top of
2In a 12-inch skillet, cook chicken in hot butter each chicken breast. Coat with yogurt mixture,
over medium-high heat for 8 to 10 minutes or until massaging into slashes. Arrange chicken top side
chicken is tender and no longer pink, turning once. down on a foil-lined broiler pan; spray with cooking
Remove from skillet and cut into strips. spray. Broil 4 minutes, flip, spray tops, and broil 4
to 6 minutes more or until just cooked through.
3For sauce, carefully stir water into skillet, scraping
up the crusty browned bits from bottom. Add 2While chicken is broiling, microwave rice and
celery; cook and stir for 1 minute. Add jelly, lemon then peas according to package directions. In a
juice, and mustard; cook and stir about 3 minutes medium bowl, gently combine rice and peas. Divide
more or until slightly thickened. Return chicken to rice mixture among four plates. Top with chicken.
skillet; heat through. Garnish with lime wedges and cilantro if desired.
Nutrition score per serving: 375 calories, 12 g fat (5 g Nutrition score per serving: 391 calories, 9 g fat (1.7 g
yudhacookbook.com
aside; once cool, slice into 1-inch pieces and add to
onion mixture.
3Add the sweet potato, squash, vegetable broth,

thyme, sage, and beans to Dutch oven; stir.
4In a medium bowl, mix the panko, Parmesan

and remaining olive oil; season with salt and black
pepper to taste and sprinkle over sausage mixture.
Cover and bake 30 minutes.
5Uncover and bake 15 minutes or until topping is

golden brown. Serve.
Turkey Sausage Cassoulet Tarragon Chicken Linguine

Prep: 20 minutes Start to Finish: 25 minutes
Bake: 45 minutes at 375°F 6 oz. dried linguine or fettuccine
2 1/2 Tbsp. olive oil 2 cups broccoli florets
2 shallots, minced 1/2 cup reduced-sodium chicken broth
1 medium onion, thinly sliced 2 tsp. cornstarch
Pinch salt plus more to taste 1/4 tsp. lemon-pepper seasoning or ground black
4 uncooked turkey sausage links pepper
1 medium sweet potato, peeled and cubed 3 skinless, boneless chicken breast halves (12
2 cups butternut squash, peeled and cubed oz. total), cut into bite-size strips
1/2 cup organic low-sodium vegetable broth 2 tsp. olive oil or cooking oil
1/2 tsp. dried thyme 1 Tbsp. snipped fresh tarragon or dill or 1/2 tsp.
dried tarragon or dill, crushed
1 Tbsp. fresh sage, chopped
1 16-oz. can cannellini beans, rinsed 1Cook pasta according to directions, adding
and drained broccoli the last 4 minutes. Drain; keep warm.
1/2 cup whole grain panko bread crumbs
2Combine broth, cornstarch, and seasoning;
2 Tbsp. grated Parmesan set aside.
Freshly ground black pepper, to taste
3In a large nonstick skillet, cook chicken in hot oil 4
1Preheat the oven to 375°F. Heat a large Dutch minutes or until no longer pink, stirring often.
oven over medium-high heat. Add 2 Tbsp.
of the oil and the shallots, onion, and pinch of salt 4Stir cornstarch mixture; add to skillet. Cook and
to the pot; sauté 5 to 10 minutes and then turn stir until thickened. Stir in tarragon; cook for 2
off heat. minutes. Serve over pasta.
2In a small pan, cook the sausage until browned,
3 to 5 minutes per side. Remove from pan and set

Cauliflower, Lentil, and Curried Chicken Kebabs
Chicken Curry with Minty Couscous
Start to Finish: 45 minutes Prep: 10 minutes
4 tsp. canola oil Stand: 2 hours
3/4 lb. boneless, skinless chicken thighs Cook: 30 minutes
1/4 tsp. black pepper 1 garlic clove, minced
1/2 tsp. plus 1/8 tsp. salt 1/2 cup plain low-fat yogurt
1 large yellow onion, halved and thinly sliced 3 Tbsp. peeled minced ginger
2 Tbsp. minced fresh ginger 2 Tbsp. honey
1 jalapeño, seeded and minced 2 Tbsp. plus 1 tsp. fresh lime juice
4 garlic cloves, minced 2 Tbsp. curry powder
1 1/2 tsp. ground coriander 1 tsp. kosher salt
3/4 tsp. ground cumin 1 lb. boneless, skinless chicken thighs, fat
trimmed, cut into 1-inch chunks
1 head cauliflower, cut into bite-size florets
2 cups low-sodium chicken broth
1 1/2 cups canned crushed tomatoes
1 cup whole wheat couscous
2 tsp. dark brown sugar
1 bunch scallions, thinly sliced
1/4 cup water
3 Tbsp. chopped mint
1 15-oz. can lentils, rinsed and drained
1 tsp. lime zest
1 1/2 tsp. garam masala
1/3 cup chopped fresh cilantro 1In a bowl, whisk together garlic, yogurt, ginger,
2 tsp. lime juice honey, 2 Tbsp. lime juice, curry powder and salt.
Reserve 1/4 cup yogurt mixture for serving.
1Heat 2 tsp. oil in a sauté pan over medium-high
heat. Season chicken with black pepper and 1/8 tsp. 2Place chicken in a ziplock bag, add yogurt mixture,
salt; sauté until cooked through, 2 to 3 minutes a seal, and marinate. Refrigerate 2 hours to 1 day.
side. Set aside.
3Preheat the broiler, with the rack about 4 inches
2Add remaining oil to pan; reduce heat to medium. from heat. Line the bottom of the broiler pan with
Add onion and sauté 5 minutes. Add ginger, foil and coat the tray with cooking spray. Thread
jalapeño, and garlic; sauté 1 minute. Add coriander chicken onto 4 skewers in pan. Broil kebabs, turning
and cumin and stir 1 minute. Mix in cauliflower, once, until browned, about 8 to 10 minutes.
tomatoes, brown sugar, remaining salt, and water;
bring to a simmer, cover, and cook 8 minutes. 4Bring broth to a boil in a saucepan over high
heat. Add couscous and scallions; reduce heat and
3Shred chicken and add to pan with lentils and simmer. Cover, remove from heat, and let sit until
garam masala. Cook 2 minutes. Stir in cilantro and liquid is absorbed, about 5 minutes. Add mint, lime
lime juice just before serving. zest, and remaining lime juice and fluff with a fork.
Nutrition score per serving: 417 calories, 12 g fat (1.7 g 5Serve couscous with chicken and reserved
saturated), 45 g carbs, 14 g fiber, 37 g protein. yogurt mixture.
saturated), 63 g carbs, 9 g fiber , 35 g protein.

3Heat a grill pan over medium-high heat. Divide
PIZZAS & PASTAS shrimp among four wooden skewers, brush each
with 1 tsp. oil and grill, flipping once, until opaque,
about 4 minutes.
4Remove shrimp from skewers. Top noodles with

shrimp, cucumber, carrots, shallot, mint, peanuts
and chile and drizzle with fish sauce mixture.
Fettuccine with Shrimp,

Garlic and Broccoli
Makes: 4 servings
Prep: 8 minutes
Cook: 33 minutes
2 tsp. olive oil
Thai Noodle Bowl with 1 medium sweet onion, diced
Grilled Shrimp 1 medium carrot, peeled and diced
1 1/2 tsp. Italian seasoning
Makes: 4 servings
Prep: 30 minutes 1/4 tsp. red pepper flakes
Start to Finish: 30 minutes 1 28-oz. can crushed tomatoes
8 oz. package vermicelli rice noodles 4 garlic cloves, thinly sliced
or angel-hair pasta 3/4 lb. frozen medium shrimp, thawed
3 Tbsp. fresh lime juice 8 oz. whole wheat fettuccine
1 Tbsp. plus 2 tsp. fish sauce 3 cups broccoli florets
2 Tbsp. water
1Heat olive oil in a large skillet over medium heat.
2 Tbsp. canola oil
Add onion and carrot; sauté 5 minutes. Add Italian
4 tsp. sugar seasoning and red pepper flakes; cook 5 minutes.
3/4 lb. large shrimp, peeled and deveined Add tomatoes and garlic; reduce heat to low and
cook, stirring occasionally, 10 minutes.
1/2 English cucumber, halved and thinly sliced
2 carrots, peeled and thinly sliced 2Meanwhile, peel shrimp and remove tails;
1 shallot, thinly sliced lengthwise set aside. Prepare pasta according to package
directions, adding broccoli florets to the pot for the
1 cup fresh mint last 2 minutes of cooking. Drain and set aside.
1/4 cup roughly chopped unsalted roasted peanuts
3Add shrimp to the tomato sauce; cook 2 to 3
1 hot red chile, thinly sliced
minutes, until opaque.
1Cook noodles according to package directions
4Serve shrimp and sauce over pasta and broccoli.
and divide among four bowls.
2In a bowl, whisk together lime juice, fish sauce, saturated), 68 g carbs, 11 g fiber, 31 g protein.
water, 2 tsp. oil, and sugar until sugar is dissolved.

Linguine with Pesto, and pepper to taste, and cook until softened, about
3 minutes. Stir in artichoke hearts and cook until
Chicken, and Spring slightly broken down, about 3 minutes. Stir in wine,
Vegetables scraping the bottom of skillet. Cook 2 minutes.
Makes: 4 servings 5Add asparagus and cook until crisp-tender, about

Start to Finish: 45 minutes 2 minutes. Stir in linguine and 1 cup reserved pasta
water; add pesto, chicken, and peas. Cook until
6 oz. whole wheat linguine peas are heated through, about 1 minute, adding
2 Tbsp. pine nuts additional pasta water as needed to loosen sauce.
3 Tbsp. olive oil Stir in lemon juice.
1 garlic clove, roughly chopped Nutrition score per serving: 416 calories, 19 g fat (4.2 g
Pinch of salt plus additional for seasoning
1 1/2 cups fresh flat-leaf parsley leaves Maple-Walnut Pizza with
1/2 cup (about 1 1/2 oz.) shredded Parmesan Chicken Sausage
2 Tbsp. water
1/2 tsp. lemon zest Makes: 6 servings
Prep: 15 minutes
1/2 lb. boneless, skinless chicken breast,
cut into 1-inch pieces Bake: 13 minutes at 450°F
Freshly ground black pepper 4 tsp. extra-virgin olive oil
1/4 medium onion, finely chopped 1 Tbsp. cornmeal
1 cup canned or jarred quartered 1 16-oz. ball whole wheat pizza dough
artichoke hearts, drained 1/2 cup very thinly sliced red onion
1/3 cup white wine 4 oz. sharp white cheddar (about 1 cup)
6 oz. asparagus, ends trimmed, 5 fully cooked breakfast-style chicken sausage
cut into 1/2-inch pieces links (such as Aidells), thinly sliced
2/3 cup frozen peas 2 Tbsp. chopped walnuts
1/2 tsp. freshly squeezed lemon juice 2 Tbsp. maple syrup
3 cups loosely packed field greens
1Cook linguine according to package directions,
reserving 1 1/2 cups pasta water; drain. 1Place an oven rack in the lowest position. Preheat
the oven to 450°F. Brush a rimmed baking sheet
2To make the pesto, puree pine nuts, 1 Tbsp. oil, with 2 tsp. oil and sprinkle with cornmeal. Roll out
garlic, and pinch of salt in a food processor until dough to size of baking sheet and transfer to sheet.
smooth. Add parsley and pulse until just combined,
about five times. Add Parmesan and water and 2Brush remaining oil on dough and scatter onion,
pulse five times more. Stir in lemon zest. cheddar, sausage, and walnuts over it.
3Pat chicken dry and season with salt and pepper 3Bake pizza until bottom is crisp and starting to
to taste. Heat 1 Tbsp. oil in a large skillet over brown and cheese is melted and bubbling, 13 to
medium-high heat. Add chicken and cook, stirring 17 minutes. Drizzle with maple syrup and top with
occasionally, until well browned on all sides, about field greens.
5 minutes. Transfer chicken to a plate and set aside.
4Return skillet to stove and heat remaining oil over saturated), 42 g carbs, 4 g fiber, 16 g protein.
medium-high heat. Add onion, season with salt

Chicken Caesar Salad Pizzas SALADS
Makes: 4 servings
Start to Finish: 40 minutes Corn and Quinoa Salad
1/2 lb. whole wheat pizza dough with Chicken Sausage
Makes: 4 servings
3 garlic cloves
Prep: 20 minutes
3 anchovy fillets
Cool: 30 minutes
1/4 cup plain low-fat yogurt Cook: 20 minutes
2 Tbsp. fresh lemon juice 3/4 cup uncooked quinoa
1 1/2 tsp. Dijon mustard 1 1/4 cups low-sodium chicken broth
1/2 tsp. black pepper 3 Tbsp. olive oil
3/4 lb. chicken cutlets 8 oz. spicy chicken sausage, cut into chunks
1/4 tsp. kosher salt 1 medium onion, diced
1 large head romaine lettuce, chopped 1 large or 2 small zucchini, diced
(about 12 cups)
2 1/2 cups corn kernels (about 4 ears)
1 oz. Parmesan, grated (about 1/4 cup)
2 Tbsp. fresh lemon juice
1Preheat oven to 500°F. Heat a 10-inch cast-iron 1/2 tsp. ground cumin
skillet over high heat. Divide dough into four pieces
1/4 tsp. salt
and stretch each one to roughly the size of the
skillet. Add ½ tsp. oil to skillet, swirling to coat, and 1/4 tsp. freshly ground black pepper
put in one piece of dough. Cook 1 minute, then flip 1 medium red bell pepper, diced
and bake until brown and crisp, about 5 minutes;
1/4 cup fresh flat-leaf parsley, chopped
set aside. Repeat with remaining dough.
1Put the quinoa and chicken broth in a medium
2Meanwhile, using a blender or a hand blender,
saucepan and bring to a boil. Reduce heat to low,
puree 2 Tbsp. oil, garlic, anchovies, yogurt, lemon
cover, and simmer until the liquid is absorbed, 12
juice, mustard, and ¼ tsp. pepper.
to 15 minutes. Fluff with a fork.
3Return skillet to burner over high heat. Toss
2While quinoa cooks, heat 1 Tbsp. of the oil in
chicken with remaining oil and season with salt
a large skillet over medium-high heat. Add the
and remaining pepper. Cook, flipping once, until
sausage and cook, stirring occasionally, until
golden and cooked through, about 4 minutes.
browned, about 5 minutes. Transfer sausage to a
plate. Add 1 Tbsp. oil to pan, then add the onion
4Slice chicken into ½-inch pieces and toss with
and cook until softened, about 3 minutes. Add the
romaine and dressing in a large bowl. Divide
zucchini and corn and cook about 5 minutes, until
among pizzas and sprinkle with Parmesan.
the vegetables are tender-firm.
saturated), 32 g carbs, 5 g fiber, 28 g protein. 3In a large bowl, whisk together the lemon juice,
remaining oil, cumin, salt, and black pepper. Add
quinoa, sausage, corn-zucchini mixture, and bell
pepper; mix. Chill in the refrigerator at least 30
minutes. Stir in the parsley and serve.
Chicken Sausage Salad with
Lentils and Green Apple
1Bring the water to a boil. Add the lentils, garlic,
Makes: 4 servings
and bay leaf to the boiling water and simmer,
Prep: 10 minutes partially covered, 15 minutes. Stir in 1 tsp. of the
Cook: 30 minutes salt, cover, and cook until lentils are tender, about
4 cups water 10 minutes. Drain and transfer to a large bowl;
discard garlic and bay leaf.
1 cup French lentils
2 cloves garlic, lightly smashed 2Meanwhile, in a medium bowl, toss 2 Tbsp. of the
1 bay leaf diced onion with 2 tsp. each of the vinegar and oil.
Season with a pinch of salt and set aside.
1 1/2 tsp. kosher salt plus pinch
1 red onion, diced 3Heat 1 Tbsp. oil in a large nonstick skillet over
3 Tbsp. plus 2 tsp. red wine vinegar medium-high heat. Add remaining onion and the
carrot and celery to skillet. Sauté the vegetables
2 Tbsp. plus 2 tsp. olive oil until golden, 6 to 8 minutes. Add vegetables to
1 large carrot, diced lentils; toss with 3 Tbsp. vinegar, 2 tsp. oil, and the
mustard; season with remaining salt and the black
1 celery stalk, diced
pepper to taste.
1 Tbsp. Dijon mustard
Black pepper 4In skillet, heat remaining oil over medium-high
heat. Add the sausages and cook, turning, until
4 low-fat chicken sausages
browned, about 5 minutes. Transfer to a cutting
1 bunch watercress, coarse stems removed board and slice on the diagonal.
Small Granny Smith apple, cored
and sliced thinly 5Add the watercress and apple to the dressed red
onion; toss well. To serve, make a bed of lentils on
each plate. Top with watercress-apple salad and
sausage.

Grilled-Chicken Salad with
Goat Cheese and Plums
Makes: 3 servings
1 lb. boneless, skinless chicken breasts
3/4 tsp. salt
2 Tbsp. cider vinegar
1 Tbsp. minced shallot
2 tsp. honey mustard
Black pepper
1 5-oz. package mixed greens (about 8 cups)
Grilled Steak and Watercress 2 cups thinly sliced pitted plums
Salad with White Beans 2 oz. goat cheese, crumbled (about 1/2 cup)
Makes: 3 servings
1Preheat a grill or grill pan misted with cooking
Prep: 12 minutes spray or lined with foil to medium high. Separate
Total Time: 25 minutes chicken tenders from breasts. Place chicken in a
1 lb. flank steak, trimmed large resealable plastic bag; press air out of bag
and seal. Pound chicken with the smooth side of
2 garlic cloves, minced
a meat mallet or a rolling pin until about 1/2 inch
1 15-oz. can cannellini beans, drained thick. Remove chicken from bag and sprinkle both
1 cup grape tomatoes, halved sides with 1/4 tsp. salt.
2 lemons 2Grill chicken until no longer pink in the center,
3 cups watercress or arugula, lightly packed 4 to 5 minutes a side on the grill or 5 to 7 minutes
a side in a grill pan. Let rest 3 to 5 minutes before
1Heat a grill pan over high heat. Season steak slicing into 1/2-inch-thick strips.
with salt and pepper and grill, turning once, about
6 minutes a side for medium rare. Transfer to a 3Meanwhile, whisk together vinegar, shallot,
cutting board and let rest 5 minutes. Thinly slice mustard, and remaining salt in a small bowl. Whisk
steak diagonally across the grain. in oil and season with pepper. Arrange mixed
greens, plums, goat cheese, and chicken on a large
2Heat 2 tsp. olive oil and garlic in a nonstick skillet platter. Drizzle dressing over salad.
over medium heat; cook 1 minute. Add beans,
tomatoes, 2 Tbsp. water, the juice of 1 lemon, and Nutrition score per serving: 428 calories, 23 g fat (6.5 g
1 tsp. lemon zest. Simmer over medium heat 5 to 6
minutes. Season with salt and pepper.
3In a medium bowl, toss watercress or arugula

with 2 tsp. olive oil and the juice of the remaining
lemon; season with salt and pepper. Add steak and
bean-tomato mixture and toss gently to combine.

3To serve, mound the salad in shallow bowls. Top
with the cilantro, avocado, and cheese. Garnish
with crisped tortilla strips and serve immediately.
Lemony Pasta Salad

Makes: 4 servings
Prep: 15 minutes
Cook: 10 minutes
5 oz. farfalle
2 5-oz. cans solid white albacore tuna in water
Crunchy Chicken Taco Salad 1 tsp. finely grated lemon zest, heaping
1/4 cup fresh lemon juice
Makes: 4 servings
Start to Finish: 20 minutes 1 tsp. minced garlic
2 small corn tortillas 1/2 tsp. Dijon mustard
1 tsp. kosher salt 1/2 tsp. sugar
Juice of 1 lime 1/2 tsp. salt
2 Tbsp. vegetable oil 1/4 tsp. black pepper
2 scallions 1 15-oz. can cannellini beans, rinsed and drained
1 jalapeño (seeds and veins removed), minced 1 cup grape tomatoes, halved
2 cups shredded cooked chicken 2 cups tightly packed baby arugula
1 lb. shredded cabbage 1/2 small red onion, thinly sliced
1 orange bell pepper 4 tsp. grated Parmesan
1 navel orange, peeled, quartered, 1Cook farfalle according to package directions.

and sliced crosswise Drain, rinse under cold water, and drain again.
1 cup frozen corn kernels, thawed
2Drain tuna and transfer to a bowl. Break into
1/4 cup cilantro, chopped
chunks, drizzle with 1 Tbsp. oil, and toss gently.
Ripe avocado, cubed
3 oz. crumbled queso fresco or ricotta salata 3In a bowl, whisk together lemon zest and juice,
remaining oil, garlic, mustard, sugar, salt, and
1Lightly coat the tortillas with the cooking spray pepper.
on both sides; lay on a baking sheet and sprinkle
4Add farfalle, beans, tomatoes, arugula, and onion
with 1/4 tsp. of the salt. Place under the broiler or in
a toaster oven, watching closely and turning once, to bowl; combine. Add tuna; toss gently. Divide
until golden, about 2 minutes. Transfer tortillas to a among 4 plates; top servings with 1 tsp. Parmesan.
cutting board and slice into thin strips; let cool. Nutrition score per serving: 388 calories, 13 g fat (1.8 g
2In a bowl, whisk together the lime juice, oil,
scallions, jalapeño, and remaining salt. Add the
chicken, cabbage, bell pepper, orange, and corn.
Chinese Chicken and
Sugar Snap Pea Salad
1Preheat the oven to 350°F. Arrange wonton
Makes: 4 servings
wrappers in a single layer on a parchment-paper-
Prep: 20 minutes lined baking sheet; coat with cooking spray. Cut
Cook: 10 minutes at 350°F wrappers into 1/2-inch-thick strips. Bake until
8 wonton wrappers golden brown and crisp, 8 to 9 minutes. Remove
from oven and let cool.
5 Tbsp. seasoned rice wine vinegar
3 Tbsp. orange juice 2Meanwhile, in a large bowl, whisk together
2 Tbsp. peanut oil vinegar, orange juice, peanut oil, soy sauce, sesame
oil, and chili sauce.
1 Tbsp. reduced-sodium soy sauce
2 tsp. toasted sesame oil 3Add oranges, peas, carrots, cabbage, scallions,
1 tsp. hot chili sauce chicken, and half the wonton strips to bowl and
toss to coat. Divide among four plates and sprinkle
2 large seedless oranges, peeled and with sesame seeds and remaining wonton strips.
segmented, membrane removed
3/4 lb. sugar snap peas, trimmed and thinly sliced
lengthwise (about 4 cups)
2 cups shredded carrots
1 cup shredded red cabbage
4 scallions, thinly sliced
3 cups shredded breast meat from a rotisserie
chicken, skin removed
4 tsp. lightly toasted sesame seeds

Spicy Lime Beef Salad Steak Salad with
Makes: 4 servings
Crispy Shallots
Start to Finish: 30 minutes Makes: 4 servings
1 lb. sugar snap peas, ends and strings trimmed Prep: 30 minutes
1 red bell pepper, quartered, cored, and sliced Stand: 4 hours
1 medium cucumber, peeled, halved Bake: 13 minutes at 425°F
lengthwise, seeded, and sliced thin Cook: 10 minutes
1 lb. skirt or flank steak 6 Tbsp. sherry vinegar
1/4 tsp. kosher salt 5 Tbsp. olive oil
Freshly ground black pepper 3 Tbsp. orange juice
3 Tbsp. vegetable oil 1 garlic clove, minced
2 shallots, thinly sliced 1 tsp. honey
2 Tbsp. fresh lime juice 1 tsp. chopped thyme, plus 4 thyme sprigs
2 Tbsp. fish sauce 1 tsp. Dijon mustard
1/2 fresh red chile sliced crosswise 1/2 tsp. salt
1 1/2 tsp. sugar 1/4 tsp. black pepper
1 cup grape tomatoes, halved 1 lb. lean top round sirloin steak, trimmed
2 Tbsp. cilantro, chopped 1 shallot, very thinly sliced
2 Tbsp. mint leaves, chopped 8 cups baby spinach
2 Tbsp. roasted unsalted peanuts, chopped 2 plums, pitted and sliced
4 oz. crumbled goat cheese
1Bring a saucepan of water to a boil. Add the peas
and boil 1 minute. Rinse under cold water; drain. 1In a jar with a tight-fitting lid, shake to combine
Slice peas diagonal into 1-inch pieces. In a bowl vinegar, 4 Tbsp. oil, orange juice, garlic, honey,
add the bell pepper and cucumber. chopped thyme, mustard, 1/4 tsp. salt, and pepper.
Place steak in a ziplock bag, add half the dressing
2Heat a skillet over high heat 2 minutes. Pat the plus the thyme sprigs, seal, and marinate in
steak dry and season on both sides with the salt refrigerator 4 to 24 hours.
and pepper. Add 1 Tbsp. of the oil and cook steak,
turning once, until seared, about 5 minutes. 2Preheat the oven to 425°F. Toss shallot with
remaining oil and salt and bake on a foil-lined
3Pour remaining oil into skillet. Add the shallots rimmed baking sheet, stirring, until crispy, 13 to 15
and sauté over medium-high heat until browned, 1 minutes. Set on a plate to cool. Remove steak from
to 2 minutes. Stir in the lime juice, fish sauce, chile, refrigerator and let come to room temperature.
and sugar. Remove from heat.
3Preheat a grill to medium high. Grill steak 5 to 6
4Transfer steak to a cutting board; pour the juices minutes per side. Transfer to a cutting board and
from the plate into skillet. Thinly slice steak across let rest 10 minutes, then thinly slice across the grain.
the grain and add sliced meat to skillet; toss to coat.
4In a bowl, add spinach, steak, plums, goat cheese,
5Pour steak mixture over pea mixture. Garnish with and remaining dressing. Garnish with crispy shallots.
tomatoes, cilantro, mint, and peanuts.
Nutrition score per serving: 423 calories, 25 g fat (7 g saturated), 11 g carbs, 3 g fiber, 34 g protein.
Quinoa Salad with Chicken
1Coat a grill pan with cooking spray and heat
Makes: 4 servings
over medium-high heat. Season chicken with the
Prep: 20 minutes salt and pepper; cook 8 to 10 minutes a side until
Cook: 30 minutes cooked. Cool 2 to 3 minutes, and slice into thin strips.
4 boneless, skinless chicken breasts (about 1 lb.)
2Fill a saucepan with the water and add the
1/4 tsp. salt
quinoa. Bring to a boil; reduce heat to medium low,
1/2 tsp. freshly ground black pepper cover and simmer 15 minutes. Fluff quinoa and
1 1/2 cups water refrigerate for 30 minutes.
3/4 cup quinoa 3In a medium bowl, whisk together the mint,
1/4 cup mint, chopped scallions, vinegar, orange juice, orange zest,
2 scallions, chopped mustard, and oil. Mix in the walnuts, apple, red
onion, and cherries. Add the quinoa and toss. Top
3 Tbsp. red wine vinegar with chicken and serve.
1 Tbsp. fresh orange juice
1 tsp. orange zest saturated), 45 g carbs, 5 g fiber, 30 g protein.
1 tsp. Dijon mustard
1 Tbsp. olive oil
2 Tbsp. chopped walnuts
1 cup diced apple with peel
1/2 cup diced red onion
1/2 cup dried cherries

Spicy Steak Salad
1In a small bowl, combine 1 Tbsp. oil, 1 Tbsp.
Makes: 4 servings
sugar, 1 tsp. lime juice, 1 tsp. lime zest, chili
Prep: 20 minutes powder, red pepper flakes, and 1/4 tsp. each salt and
Cook: 15 minutes pepper; rub mixture on London broil.
3 Tbsp. canola oil
2Heat a cast-iron skillet or grill pan over high
1 1/2 Tbsp. sugar heat. Add steak and cook until medium rare, 5 to 6
5 Tbsp. freshly squeezed lime juice minutes a side. Transfer meat to a foil-lined cutting
2 tsp. freshly grated lime zest board and let rest 10 minutes.
2 tsp. chili powder 3Meanwhile, whisk together remaining oil, sugar,
1/2 tsp. red pepper flakes lime juice, lime zest, salt, and pepper in a large
1/2 tsp. salt bowl. Add cucumber, apples, jicama, onion,
cilantro, and jalapeño to bowl and toss to coat.
1/2 tsp. black pepper Divide among four plates.
1 lb. London broil
4Slice London broil against the grain into thin
1 English cucumber, thinly sliced
strips and divide among four salads. Garnish with
2 medium Granny Smith apples, cored and cut additional cilantro if desired.
into thin wedges
1 small jicama, peeled and cut into matchsticks saturated), 37 g carbs, 27 g protein, 4 g fiber.
1/2 cup thinly sliced red onion
1/4 cup cilantro leaves plus additional for garnish
Small red jalapeño, seeded and thinly sliced

SEAFOOD Grilled Swordfish
with Sugar Snap Peas,
Strawberries, and Mint
Salmon with Sugar Snap
Makes: 4 servings
Peas, Summer Squash, and Start to Finish: 35 minutes
Parsley-Chive Sauce 1 pint strawberries, hulled and quartered
Makes: 4 servings 1 Tbsp. fresh lemon juice
Start to Finish: 24 minutes 1 1/8 tsp.s kosher salt
1 1/2 cups fresh flat-leaf parsley leaves 1/8 tsp. plus a pinch black pepper
1 scallion, coarsely chopped 2 cups sugar snap peas, trimmed
1/4 cup coarsely chopped fresh chives 1 cup water
2 Tbsp. extra-virgin olive oil 1 Tbsp. plus 1/2 tsp. olive oil
1 Tbsp. fresh lemon juice 1 cup couscous
2 tsp.Dijon mustard 1 lb. swordfish, cut into 4 fillets
1/2 tsp. salt 1/2 cup mint leaves
1/2 tsp. freshly ground black pepper
1In a medium bowl, toss strawberries with lemon
4 5-oz. skinless salmon fillets juice and season with 1/8 tsp. each salt and pepper.
1/2 lb. sugar snap peas
2 small yellow squashes, seeded and cut into 2Add peas to a medium saucepan of boiling water
3×1/2-inch pieces and cook until crisp-tender and bright green, 2 to
3 minutes. Drain and let cool. Halve larger peas
1Put the parsley, scallion, chives, oil, lemon crosswise.
juice, and mustard into the small bowl of a food
processor. Add 1 Tbsp. water and 1/4 tsp. each of the 3Bring water to a boil in a medium saucepan; add
salt and black pepper; pulse until smooth. 1 Tbsp. oil and couscous. Stir, cover, remove from
heat, and let stand 5 minutes. Fluff with a fork.
2Heat a foil-lined grill or grill pan to medium high.
Season the salmon with remaining salt and black 4Meanwhile, heat a grill pan or sauté pan over
pepper. Cook 3 to 4 minutes a side for medium, or medium heat and brush with remaining oil. Season
to desired doneness. Transfer fillets to a plate. swordfish with remaining salt and pepper. Cook
swordfish, flipping once, until cooked through, 3
3Place the snap peas and squash in a steamer to 4 minutes per side, depending on thickness. Let
basket in a pot of boiling water. Cover and cook rest 5 minutes on foil-lined cutting board.
until vegetables are tender-firm, about 4 minutes.
5Toss strawberries with peas and mint; serve with
4Spoon 2 Tbsp. of the parsley sauce onto each of 4 swordfish and couscous.
serving plates. Top each with a salmon fillet and 1 Nutrition score per serving: 412 calories, 12 g fat (2.5 g
cup of the vegetables. saturated), 44 g carbs, 5 g fiber, 30 g protein.

Broil until brown and beginning to wilt, 2 to 4
minutes. Serve salmon with onions and, if desired,
orange wedges.
Spicy Shrimp and Grits

Makes: 4 servings
Prep: 15 minutes
Cook: 15 minutes
1 cup quick-cooking grits
2 Tbsp. olive oil
1/2 yellow onion, diced
Pistachio-Crusted Salmon 4 thin slices prosciutto, cut into thin strips
with Spring Onions 6 garlic cloves, minced
1 cup canned diced tomatoes with juice
Makes: 4 servings
Prep: 10 minutes 2 Tbsp. dried oregano
Cook: 25 minutes 1 lb. large shrimp, peeled and deveined, tails
removed
1/2 cup unsalted shelled pistachios,
finely chopped 2 cups loosely packed arugula
4 tsp. Dijon mustard Cayenne pepper (optional)
2 tsp. orange zest 1Bring 4 1/2 cups of salted water to a boil in a
1 Tbsp. orange juice medium saucepan over high heat. Whisk in the
1/4 tsp. kosher salt grits; reduce heat to medium low. Cook, stirring
occasionally, 15 minutes.
4 6-oz. skin-on salmon fillets 2Meanwhile, heat a skillet over medium heat. Add
2 bunches spring onions or scallions, trimmed the olive oil, onion, prosciutto, and garlic. Cook,
stirring occasionally, until onion is golden brown,
2 tsp. extra-virgin olive oil 8 to 10 minutes. Add the tomatoes, oregano, and
Orange wedges (optional) shrimp. Cook until shrimp are opaque, about 4
minutes. Add the arugula; cook 1 minute.
1Preheat the oven to 375°F. Lightly coat a rimmed
baking sheet with cooking spray. Place pistachios 3Place grits on plates; top with shrimp mixture.
in a shallow dish. Sprinkle with cayenne pepper if desired.
2In a small bowl, stir together mustard, orange
zest, orange juice, salt, and pepper. Brush mixture
onto flesh side of salmon and press salmon into
pistachios. Place salmon skin side down on baking
sheet and bake until cooked through, about 10
minutes; transfer to a plate.
3Preheat the broiler to high. Place onions on a

clean rimmed baking sheet and drizzle with oil.
Tuna Nicoise Sandwiches
1Cover eggs with water in a small saucepan and
Makes: 4 servings
bring to a boil; simmer 10 minutes. Using a slotted
Start to Finish: 35 minutes spoon, transfer eggs to a bowl of ice water and let
3 large eggs cool. Peel and slice.
16 green beans, trimmed
2Place green beans in the hot water you cooked
2 6.7-oz. jars tuna fillets with garlic in olive oil eggs in and let stand until crisp-tender, about 5
1 Tbsp. fresh lemon juice minutes. Drain and rinse with cool water; pat dry.
1 Tbsp. finely chopped nicoise or
3To make the dressing, measure 1 Tbsp. oil
Kalamata olives
from tuna jar and put in a small bowl; whisk in
4 1-inch-thick slices multigrain country bread lemon juice and olives. Drain tuna and discard
1 garlic clove, peeled remaining oil.
4 romaine lettuce leaves
4Toast bread and rub with garlic. Top toasted
Large tomato, sliced bread with lettuce, tomato, eggs, green beans and
Freshly ground black pepper tuna. Drizzle with dressing and season with pepper.

Speedy Shrimp Shrimp, Corn, and
and Orzo Paella Scallion Risotto
Start to Finish: 25 minutes Start to Finish: 40 minutes
2 Tbsp. extra-virgin olive oil 4 1/2 to 5 cups low-sodium chicken broth
2 garlic cloves, minced 2 Tbsp. olive oil
24 large shrimp, peeled and deveined 6 scallions, thinly sliced, white and green parts
(about 1 1/4 pounds) separated
1 Tbsp. smoked paprika 1 cup arborio rice
1/2 medium onion, diced 3/4 lb. shrimp, peeled and deveined, tails
2 Tbsp. jarred pimentos, diced removed
1 cup uncooked whole wheat orzo 1 cup fresh corn kernels (from about 2 ears)
1 1/2 cups low-sodium chicken broth 1 1/4 oz. finely grated Parmigiana-Reggiano
1 pinch saffron threads 1/4 tsp. salt
1 tsp. kosher salt 1Bring broth to a boil in a small saucepan. Cover
1/2 tsp. black pepper and lower to a simmer.
1 Tbsp. sherry
2In a large saucepan, heat oil over medium-high
1 cup frozen green peas heat. Add scallion whites and cook, stirring, until
translucent, 2 to 3 minutes. Add rice and cook,
1In a large cast-iron skillet, heat 1 Tbsp. oil over stirring, until glossy and slightly translucent, 2 to 3
medium-high heat. Add garlic, shrimp and paprika. minutes. Add 1 cup broth, reduce heat to medium
Cook until shrimp turn pink, about 5 minutes, and cook, stirring, until most of broth is absorbed,
stirring occasionally. Transfer shrimp to a plate and 3 to 4 minutes. Continue adding broth 1/2 cup at
set aside. a time, stirring constantly, until rice is slightly al
dente, 19 to 20 minutes.
2Heat oil in same skillet. Add onion and pimentos
and cook until onion is soft, about 5 minutes, 3Stir in shrimp and corn and cook, stirring, until
stirring occasionally. Add orzo and toast 2 minutes, shrimp is cooked through and corn is crisp-tender,
stirring once. Stir in chicken broth, saffron, salt, 2 to 3 minutes. Add all but 1 Tbsp. Parmigiana-
and pepper. Cover skillet, reduce heat to low and Reggiano, scallion greens, and salt and cook 1
simmer until liquid is absorbed, 8 to 10 minutes. minute more. Garnish with remaining cheese.
3Add sherry, scraping up any browned bits from Nutrition score per serving: 429 calories, 12 g fat (3.2 g
bottom of pan. Remove skillet from heat; add peas saturated), 52 g carbs, 2 g fiber, 31 g protein.
and shrimp and toss to combine until peas are
warmed through, about 2 minutes.

Speedy Paella SOUPS & STEWS
Makes: 6 servings
Prep: 9 minutes
Cook: 21 minutes
Chicken and Barley Soup
2 Tbsp. olive oil Makes: 4 servings
1 yellow onion, diced Prep: 10 minutes
1 Tbsp. salt Cook: 22 minutes
4 garlic cloves, minced 2 Tbsp. extra-virgin olive oil
2 Tbsp. tomato paste 3 garlic cloves
2 pinches saffron 2 celery stalks, diced
1/2 cup dry white wine 1 large carrot, diced
1 cup cremini or white button mushrooms, 2 cups sliced white button mushrooms
stems removed, caps roughly chopped 2 tsp. Italian seasoning blend
1 14-oz. artichoke hearts, drained, rinsed, and 1/4 tsp. salt
roughly chopped
1 lb. large shrimp, peeled and deveined, tails
1/3 cup dry white wine
removed
4 cups reduced-sodium chicken broth
1 lb. scallops
1 3/4 cups cooked barley
2 chicken sausage links, sliced into rounds
1 1/2 cups shredded poached chicken
2 cups quick-cooking brown rice
1/2 cup sliced scallions
1 3/4 cups low-sodium chicken broth
2 tsp. smoked paprika 1Heat oil in a large heavy-bottomed saucepan or
1 Tbsp. finely chopped flat-leaf parsley soup pot over medium high heat. Add garlic and
cook, stirring until fragrant but not browned, 30
1Heat oil in a large skillet over medium heat. seconds to 1 minute. Add celery, carrot, mushrooms,
Reduce heat to medium low and add the onion Italian seasoning, salt, and pepper and cook, stirring
and salt; cook, stirring occasionally, until onion is often, until mushrooms have released their juices
golden brown, about 8 minutes. Mix in the garlic and vegetables start to soften, 4 to 6 minutes.
and cook 30 seconds. Add the tomato paste and
saffron and cook, stirring, 2 minutes. Add the 2Add wine, increase heat to high and bring
white wine, mushrooms, artichoke hearts, shrimp, to a boil. Boil until wine is almost completely
scallops, and sausage; stir. Mix in the rice and evaporated, about 4 minutes. Add broth, cover,
chicken broth; cover and cook until liquid has and bring to a boil. Reduce heat to low and simmer
dissolved, approximately 10 minutes. until vegetables are soft, 5 to 8 minutes. Stir in
barley, chicken, and scallions, increase heat to high
2Top paella with the smoked paprika and parsley and cook until heated through, 1 to 3 minutes.
and serve. Nutrition score per serving: 409 calories, 15 g fat (2.8 g
Nutrition score per serving: 381 calories, 9 g fat (1 g saturated), 36 g carbs, 5 g fiber, 29 g protein.

Red Lentil Soup with
Sausage, Spinach, and
Balsamic Onions
1Heat 2 Tbsp. of the olive oil in a large heavy-
Makes: 4 servings
bottom pot over medium-high heat. Add half the
Prep: 15 minutes onion and sauté until browned, 8 to 10 minutes.
Cook: 1 hour 15 minutes Stir in 2 tsp. of the balsamic vinegar. Transfer the
4 tsp. olive oil onions to a bowl and set aside.
1 sweet onion, halved and thinly sliced 2Warm the remaining olive oil. Add the sausage,
1 Tbsp. balsamic vinegar remaining onion, celery, and thyme and sauté over
9 oz. lean sweet Italian turkey sausage, medium-high heat, breaking up sausage, until
casings removed onion is translucent and sausage begins to brown,
about 5 minutes. Stir in the rice and lentils.
1 celery stalk, diced
Pinch dried thyme 3Add the chicken stock, tomatoes and their juice,
bay leaf, garlic, and paprika and bring to a boil.
1/2 cup brown rice
Cover and simmer gently, stirring occasionally,
3/4 cup red lentils until rice and lentils are tender, 45 minutes to 1
6 cups low-sodium chicken stock hour. Remove and discard garlic and bay leaf.
1 15-oz. can diced tomatoes in juice
4Stir in the spinach until wilted. Season to taste
1 bay leaf with black pepper and remaining balsamic vinegar.
1 garlic clove, peeled Ladle into bowls and top with onions; serve.
1/4 tsp. paprika Nutrition score per serving: 413 calories, 12 g fat (2 g
5 cups spinach leaves, loosely packed
Freshly ground black pepper to taste

1Heat the oil in a large pot over medium-low heat.
Add the onion, carrot, celery, garlic, and sweet
potato; cook 8 to 10 minutes, until tender. Season
the pork with the salt and black pepper; add
the meat to pot and cook until browned, stirring
frequently, about 5 minutes.
2Mix in the chili powder, cumin, chocolate powder,

oregano, and cinnamon; cook 2 minutes. Add the
vegetable stock, tomatoes, chipotle pepper, and
adobo sauce; stir, then bring to boil. Reduce heat
to low; cover pot and simmer, stirring occasionally,
until pork is tender, about 1 hour. Stir in the navy
beans and cilantro; cook until heated through,
about 3 minutes. Serve the chili topped with more
cilantro and a dollop of yogurt if desired.
Sweet Potato and Pork Chili Nutrition score per serving: 421 calories, 15 g fat (4.1 g
Makes: 4 servings
Prep: 15 minutes Cheesy Chicken Meatball
Cook: 1 hour 30 minutes and Tortellini Soup
1 Tbsp. canola oil
Makes: 4 servings
1 1/2 cups chopped white onion
1 medium carrot, chopped
2 tsp. olive oil
2 celery stalks, chopped
2 garlic cloves, thinly sliced
1 32-oz. carton low-sodium chicken broth
1 large sweet potato, peeled and diced
1 cup water
3/4 lb. boneless center-cut pork loin, cut into 1/2-
inch cubes 1 9-oz. package fresh cheese tortellini
1/4 tsp. salt 12 prepared chicken meatballs
1/2 tsp. freshly ground black pepper 1 6-oz. package fresh baby spinach
1 Tbsp. chili powder 1/4 tsp. black pepper, plus more to taste
1 Tbsp. cumin 2 Tbsp. plus 2 tsp. grated Parmesan
1 tsp. unsweetened dark-chocolate powder 1Heat oil in a large heavy saucepan over medium
1 tsp. dried oregano heat. Add garlic and sauté until just golden, about
1 tsp. ground cinnamon 2 minutes. Add broth and water, raise heat to high,
cover, and bring to a boil.
2/3 cup low-sodium vegetable stock
1 14-oz. can diced tomatoes 2Add tortellini and cook according to package
1 chipotle pepper in adobo sauce, diced directions. During the last 3 minutes of cooking,
add meatballs. In the final minute, add spinach
1 Tbsp. adobo sauce and stir until just wilted. Stir in pepper and divide
1 15-oz. can navy beans, rinsed and drained among four bowls. Sprinkle with cheese and
season with additional pepper.
1/2 cup chopped fresh cilantro (extra for serving)
4 Tbsp. nonfat Greek yogurt (optional) Nutrition score per serving: 398 calories, 16 g fat (5 g
Chicken Basque with Moroccan Chicken Stew
Olives and Artichokes Makes: 6 servings
Makes: 8 servings Prep: 20 minutes
Prep: 10 minutes Cook: 1 hour 5 minutes
Cook: 2 hours 10 minutes 2 Tbsp. extra-virgin olive oil
4 lb. skinless, bone-in chicken thighs 4 skin-on, bone-in split chicken breasts
(about 12 pieces) (about 1 1/2 lb.)
1/4 tsp. kosher salt 1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper 1 tsp. freshly ground black pepper
1 tsp. paprika 1 fennel bulb, cored and thinly sliced
1/2 cup all-purpose flour 1 tsp. grated ginger
1/4 cup canola oil 2 garlic cloves, minced
1 medium white onion, diced 3 Tbsp. Moroccan seasoning
4 garlic cloves, minced 1 cup pitted green olives
1 red bell pepper, stemmed, cored, 1 can no-salt-added chickpeas
seeded, and chopped 2 1/2 cups low-sodium chicken broth
1/4 cup sherry vinegar 1 Tbsp. lemon zest
24 pitted green olives, (about 1/2 cup) 1 cup couscous
24 pitted Kalamata olives (about 1/2 cup) 2 Tbsp. roasted, salted pumpkin seeds
8 oz. artichoke hearts in water, drained, rinsed, (optional)
and quartered
1Heat oil in a Dutch oven over high heat. Season
4 plum tomatoes, seeded and diced
chicken with salt and pepper and add to Dutch
1 qt. low-sodium chicken broth oven skin side down, working in two batches.
Lemon wedges, for serving Brown, about 5 minutes each side; transfer to a
plate; and cover with aluminum foil.
1Preheat the oven to 375°F. Season chicken with
salt, pepper, and paprika and dredge in flour. 2Lower heat to medium and add fennel, ginger,
and garlic to same pot; cook until soft, about
2Heat oil in a Dutch oven or oven-proof pot over 5 minutes, stirring occasionally. Add Moroccan
medium high heat. In two batches, brown chicken seasoning, olives, chickpeas, chicken with any
for 5 to 8 minutes per side, and place on platter. juices that have accumulated, broth, and lemon
zest. Cover and simmer over low heat 45 minutes.
3Add onion, garlic, and bell pepper to drippings in
pot. Cook, stirring with spoon for about 3 minutes, 3Pour 1¼ cups boiling water over couscous in a
or until vegetables soften. Deglaze pot with vinegar, large heatproof bowl, stirring to combine. Cover
scrape bottom. Add olives, artichokes, tomatoes, with a dinner plate and let sit 10 minutes; fluff with
and broth. Return chicken to pot, along with any a fork. Garnish chicken stew with pumpkin seeds, if
juices; season with salt and pepper. desired, and serve with couscous.
4Bring stew to a boil, cover, and transfer to oven.
Bake for 1 to 1 1/2 hours. Garnish with lemon wedges.

3Divide bean mixture among tortillas and top with
VEGETARIAN coleslaw mix, tomatoes, cotija, and cilantro. Serve
with lime wedges if desired.
Cheesy Chive Pasta

with Mushrooms
Makes: 4 servings
2 Tbsp. unsalted butter
1 medium leek, white and light green part only,
chopped
3 cups mixed, sliced “wild” mushrooms, such
as cremini, maitake, and oyster
1 Tbsp. salt
Spicy Black Bean 12 oz. bucatini or spaghetti
Tacos with Tangy Slaw 1/4 tsp. black pepper
1/2 cup chopped chives
Makes: 3 servings
1/3 cup finely grated Pecorino Romano
1/2 tsp. lemon zest
3 cups coleslaw mix
7 pickled jalapeño slices, finely chopped, plus 3 1Melt butter in a large skillet over medium-low
Tbsp. brine heat. Add leeks and cook until translucent, about
1 tsp. olive oil 5 minutes. Add mushrooms and cook until juices
are released and beginning to evaporate, 5 to 7
1 small white onion, diced minutes; set aside.
1 15-oz. can black beans, drained and rinsed
1/2 cup water 2Add salt and pasta to a large saucepan of boiling
water and cook 8 to 10 minutes. Reserve ½ cup
12 corn tortillas, lightly toasted pasta water and drain pasta.
1 pint cherry tomatoes, quartered
3Transfer pasta and ¼ cup pasta water to skillet
1/4 cup crumbled cotija cheese
with leeks and mushrooms and set over medium-
1/3 cup fresh cilantro high heat. Bring to a simmer, tossing with tongs
Lime, cut into wedges (optional) so pasta becomes coated with sauce. Add pepper,
chives, and half the Pecorino Romano and remove
1In a bowl, toss coleslaw mix with jalapeño brine. from heat; stir until cheese is melted, adding more
pasta water by the tablespoon if pasta looks dry.
2In a medium skillet, heat oil over medium-high
heat. Add onion and cook until tender, about 4Divide pasta among 4 bowls and sprinkle with
4 minutes. Add chopped jalapeños and cook 1 remaining cheese and lemon zest.
minute more. Add beans and water and cook,
stirring frequently and lightly mashing, until
mixture has thickened, about 3 minutes.

Veggie Burger with Butter Lettuce Salad with
Feta and Spinach Blackberries, White Beans,
Makes: 1 serving and Goat Cheese Toasts
Makes: 4 servings
1 vegetarian burger
2 Tbsp. feta cheese, crumbled
1 whole wheat baguette, cut into
1/4 cup spinach eight 1/2-inch slices
1 whole wheat hamburger bun 2 oz. herbed goat cheese
Small pear 2 heads butter or Boston lettuce,
1Warm burger in microwave. Top with feta cheese leaves separated
and spinach and place on bun. Serve with pear. 1 15-oz. can low-sodium cannellini beans,
rinsed and drained
saturated), 54 g carbs, 10 g fiber, 20 g protein. 1/2 small red onion, sliced into thin rings
2 Tbsp. fresh tarragon leaves
Potato with Veggie Chili, 3 Tbsp. sherry vinegar
Broccoli, and Cheddar 3 Tbsp. extra-virgin olive oil
Makes: 1 serving 1 tsp. Dijon mustard

Start to Finish: 15 minutes 2 tsp. honey
1 medium potato 1/4 tsp. salt
1 cup frozen broccoli florets 1/4 tsp. freshly ground black pepper
1 cup canned vegetarian chili or turkey chili 1 cup blackberries
with beans
1Preheat the broiler. Place the bread on a baking
1/4 cup shredded low-fat cheddar cheese
sheet and spread 1 1/2 tsp. of the cheese onto each
1Wash potato, prick it 2 or 3 times with a knife, and piece. Broil until bread is toasted and cheese is
microwave on high for 10 minutes, turning once. lightly browned, about 3 minutes.
2In a microwave-safe bowl, add broccoli and 2Combine the lettuce, beans, red onion, and
2 Tbsp. of water; cover bowl and microwave on tarragon in a large bowl. In a small bowl, whisk
high for 3 to 4 minutes. the vinegar, oil, mustard, honey, salt, and black
pepper; add to the salad and gently toss. Divide
3In a microwave-safe bowl, add chili and among four serving plates. Scatter 1/4 cup of the
microwave on medium-high for 2 to 3 minutes, blackberries over each salad. Serve each with 2
stirring halfway through. goat cheese toasts.
4Top potato with broccoli and chili. Serve warm,
sprinkled with cheese.

Cover and cook over medium-low heat until water
is absorbed, about 15 minutes. Fluff quinoa with a
fork and let cool.
3In a small skillet over medium heat, warm

remaining oil. Add the pine nuts and cook, stirring,
until golden, about 3 minutes. Pour pine nuts and
oil over quinoa and toss.
4Remove garlic from beets. Add quinoa and the

arugula and cheese to beets and toss well. Season
with vinegar, salt, and black pepper to taste. Serve
chilled or at room temperature.
Quinoa and Beet Salad Pasta Salad with Tomatoes

Makes: 4 servings and Blue Cheese
Cook: 20 minutes Prep: 15 minutes
Stand: 30 minutes Cook: 10 minutes
6 small golden beets, peeled 3 Tbsp. extra-virgin olive oil
and cut into 1/2-inch wedges
2 tsp. cider vinegar
3 Tbsp. olive oil
2 large cloves garlic, minced
2 Tbsp. red wine vinegar plus
additional to taste 2 tsp. chopped fresh marjoram
1 clove garlic, smashed 1 tsp. salt
1/2 tsp. kosher salt plus pinch and Pinch red pepper flakes
additional to taste 3/4 lb. cherry tomatoes (about 3 cups), quartered
1/4 tsp. sugar 1 lb. farfalle
2 cups water 1 cup baby arugula
1 1/2 cups quinoa, rinsed and drained 2 oz. crumbled blue cheese (about 1/2 cup)
2 Tbsp. pine nuts Freshly ground black pepper, to taste
2 cups baby arugula
1In a medium bowl, whisk together the oil, vinegar,
2 oz. crumbled ricotta salata or feta garlic, marjoram, salt, and red pepper flakes. Add
Salt and freshly ground black pepper, to taste the tomatoes and toss to combine; set aside.
1In a pot with a steamer basket, steam the beets 2Cook the farfalle according to package directions
until tender, about 12 minutes. Transfer beets to a until al dente. Drain and transfer to a large bowl.
large bowl and toss with 2 Tbsp. each of the oil and Pour the tomato vinaigrette over pasta and toss
vinegar; mix in the garlic, salt, and sugar. Let sit at well; cool to room temperature and then mix in the
room temperature at least 30 minutes. arugula, blue cheese, and black pepper.
2Meanwhile, in another pot, bring the 2 cups water Nutrition score per serving: 387 calories, 11 g fat (2.9 g
to a boil. Stir in the quinoa and a pinch of salt.

3Return pan to stove, add thyme and red pepper
flakes and cook over medium-low heat until
fragrant, about 1 minute. Add spaghetti, red pepper
puree, and salt to pan, stirring to combine. Add
reserved pasta water and cook over medium-low
heat until sauce just clings to spaghetti, about 2
minutes. Sprinkle with walnuts and goat cheese.
Warm Arugula Salad

with Corn and Cashews
Makes: 3 servings
Spaghetti with Roasted 2 Tbsp. dry sherry
Red Peppers, Walnuts, 1 Tbsp. reduced-sodium soy sauce
and Goat Cheese 2 Tbsp. peanut or vegetable oil
1/2 cup sliced shallots
Makes: 4 servings
1 tsp. minced jalapeño, with seeds
Prep: 10 minutes
Cook: 20 minutes 1 cup fresh or frozen corn kernels
8 oz. whole wheat spaghetti 2 cups coarsely chopped red bell pepper
2 Tbsp. olive oil 1 cup small broccoli florets, halved
2 garlic cloves, thinly sliced 1 5-oz. package arugula
1/4 medium onion, thinly sliced 2/3 cup unsalted roasted cashews
2 Tbsp. tomato paste 1/2 salt
4 jarred roasted red peppers, finely chopped 4 oz. grated Parmesan
1 tsp. sugar 1In a small bowl, combine sherry and soy sauce.
1 Tbsp. fresh thyme Set aside.
1/2 tsp. red pepper flakes
2Heat a large wok or skillet over high heat. Add oil,
1/2 tsp. salt shallots, and jalapeño; stir-fry 10 seconds or until
1/3 cup finely chopped walnuts, toasted fragrant. Add corn, pepper and broccoli; stir-fry 2
3 oz. fresh goat cheese, crumbled minutes or until broccoli is bright green.
3Add arugula, cashews, salt, and sherry mixture;

1Cook spaghetti according to package directions,
stir-fry 1 minute or until arugula is just wilted,
reserving 1 1/2 cups pasta water; drain.
almost all the liquid has evaporated and vegetables
2Meanwhile, heat oil in a large saucepan over
are tendercrisp. Sprinkle with Parmesan.
medium-high heat. Add garlic and onion and cook Nutrition score per serving: 419 calories, 27 g fat (5.6 g
until softened, about 5 minutes. Stir in tomato saturated), 36 g carbs, 5 g fiber, 13 g protein.
paste, roasted red peppers, and sugar and cook
until just thickened, about 2 minutes. Transfer red
pepper mixture to a blender; process until smooth.

sandwiches, weight down again, and cook for 1 to 2
minutes more or until bread is toasted and filling is
heated through.
Baked Ziti with

Pea-and-Arugula Pesto
Makes: 8 servings
Prep: 15 minutes
Bake: 1 hour at 350°F
Broil: 5 minutes
2 garlic cloves, coarsely chopped
Five Roasted Pepper- 2 cups arugula
Mozzarella Melts 1 cup frozen peas, thawed
1/4 cup pine nuts
Makes: 4 servings
1/4 cup plus 2 Tbsp. grated Parmesan
1 tsp. kosher salt
3/4 cup roasted red sweet pepper strips
3 Tbsp. balsamic vinegar
1/3 cup extra-virgin olive oil
12 oz. whole grain baguette-style French bread
1 lb. uncooked ziti or penne,
1/4 cup basil pesto preferably whole wheat
6 oz. shredded fresh mozzarella cheese or 8 oz. fresh mozzarella, thinly sliced
thinly sliced provolone cheese
Butter or olive oil 1Preheat the oven to 350°F. To make the pesto,
pulse garlic, arugula, peas, pine nuts, ¼ cup
1In a small bowl combine roasted pepper strips Parmesan, salt, and pepper in a food processor
and vinegar; toss gently to coat. Let stand for 15 until combined, about 15 seconds. With the
minutes; drain well. processor running, slowly add olive oil and process
until pureed, adding water if necessary to thin out
2Meanwhile, cut bread crosswise into four pesto.
portions. Split each bread portion in half
horizontally. Remove some of the soft bread from 2In a large bowl, toss together pesto, ziti and ½ cup
the inside of each half, leaving a 1/2-inch shell. water. Spread half the ziti mixture in a 9×13-inch
casserole dish and top with half the mozzarella.
3Spread cut sides of bread portions with pesto. Pour ½ cup water over casserole, add remaining
Top bottoms of bread portions with roasted pepper ziti mixture and top with remaining mozzarella.
strips and cheese. Add tops of bread portions, Pour 1 cup water over casserole, cover tightly with
pesto sides down. Lightly spread butter or brush aluminum foil and bake 1 hour.
olive oil onto outsides of sandwiches.
3Remove foil and turn on the broiler. Sprinkle
4Preheat a nonstick grill pan over medium heat. remaining Parmesan over casserole and broil 5
Place sandwiches, half at a time if necessary, in minutes, or until cheese is brown and bubbling.
pan. Weight down with a heavy skillet and cook
about 2 minutes or until bread is toasted. Turn Nutrition score per serving: 431 calories, 21 g fat (6.1 g
Pistachio and Squash Galette
Makes: 6 servings
Start to Finish: 40 minutes oven (leaving squash to finish roasting) and add
to a food processor with chestnuts, 2 Tbsp. olive
1/2 small butternut squash, seeded and sliced oil, maple syrup, lemon zest, thyme, and pinches
crosswise into 1/4-inch slices of salt and pepper. Process until dough is fine and
2 Tbsp. plus 2 tsp. olive oil crumbly and comes together when squeezed.
1/4 tsp. sea salt
3Place dough on a sheet of parchment paper and
1/4 tsp. freshly ground black pepper pat it into a circle. Cover with another sheet of
3/4 cup shelled pistachios parchment paper and use a rolling pin to spread
dough into a circle about 1/4 inch thick and 12 to
3/4 cup sunflower or pumpkin seeds
14 inches in diameter. Transfer to a baking tray,
4 oz. chestnuts remove top sheet, and prick dough with a fork.
1 Tbsp. maple syrup Bake in oven alongside squash until golden around
the edges, about 15 to 20 minutes. Remove from
Zest and juice of 1 lemon
oven and let cool. (If squash is done first, remove
1 small bunch thyme, stems removed from oven and set aside.)
1 red onion, thinly sliced
4Meanwhile, in a small pan over medium-high
1/2 cup cashews, soaked in water overnight heat, sauté onion in remaining tsp. oil with a pinch
1 avocado, halved and pitted of salt until it’s deep violet, about 10 minutes.
3 cups spinach
5To a blender, add cashews, avocado, spinach, half
1 red chile, sliced the lemon juice, and several pinches of salt and
pepper. Blend until smooth.
1Preheat the oven to 400°F. In a medium bowl, toss
squash with 1 tsp. olive oil and salt and pepper to 6When galette has slightly cooled, spread with
taste. Place squash on a baking tray and roast until spinach mixture and top with onion, roasted
golden, about 30 minutes. squash, and chile.
2Place pistachios and sunflower seeds on baking Nutrition score per serving: 439 calories, 30 g fat (4.1 g
tray and toast alongside squash until fragrant, saturated), 38 g carbs, 9 g fiber, 11 g protein.
about 5 minutes. Remove nuts and seeds from
Chile Relleno Grilled Cheese Chickpea Curry-Stuffed
Makes: 4 servings
Sweet Potatoes
4 poblano peppers Prep: 20 minutes
1 avocado Bake: 1 hour at 400°F
2 tsp. fresh lime juice 4 sweet potatoes (about 2 1/2 lb. total),
scrubbed
1/8 tsp. salt
4 tsp. canola oil
8 slices whole wheat bread
1 Tbsp. minced garlic
3 oz. shredded Monterey Jack (about 3/4 cup)
2 tsp. minced ginger
2 large eggs, slightly beaten
4 tsp. curry powder
2 Tbsp. nonfat milk
1 14.5-oz. can no-salt-added tomatoes
1/2 tsp. chili powder
1 cup light coconut milk
1 Tbsp. unsalted butter
1 Tbsp. brown sugar
2 tsp. canola oil
1 Tbsp. apple cider vinegar
1Place an oven rack in the upper third of the oven. 1/2 tsp. salt
Preheat the broiler to high. Place poblanos on a
6 cups loosely packed baby spinach
rimmed baking sheet lined with aluminum foil
and broil, turning occasionally, until blistered and 1 15.5-oz. can chickpeas, rinsed and drained
charred on all sides, about 10 minutes. Transfer to 1/4 cup roughly chopped cilantro, plus leaves
a bowl, cover, and set aside to cool. (optional)
2Meanwhile, mash avocado in a small bowl with 1Preheat the oven to 400°F. Place sweet potatoes
lime juice and salt. Spread avocado mixture on on a rimmed baking sheet lined with aluminum foil
four slices of bread. Divide Monterey Jack among and bake until soft, 60 to 70 minutes.
remaining slices. When peppers are cool enough
to handle, peel off charred skin, remove stems and 2When sweet potatoes have about 15 minutes left
seeds, and cut in half. Layer pepper halves over to cook, heat oil in a large skillet over medium-
cheese and top with avocado-smeared bread. high heat. Add garlic and ginger and cook until
fragrant but not browned, 30 seconds to 1 minute.
3Whisk together eggs, milk, and chili powder in a Add curry powder and cook until fragrant, 15 to 30
shallow dish. Dip two sandwiches into egg mixture, seconds. Add tomatoes, coconut milk, brown sugar,
coating the tops and bottoms but not the sides. vinegar, and salt and bring to a simmer, scraping up
any spices from bottom of skillet. Add spinach and
4Melt 1½ tsp. butter and 1 tsp. oil in a large heavy cook, stirring occasionally, until bright green and
skillet over medium heat; swirl to coat. Lay the two wilted, about 3 minutes. Stir in chickpeas and cook
sandwiches in skillet and cook until golden on the until heated through, 1 to 2 minutes.
bottom, 3 to 5 minutes. Carefully flip and reduce
heat to medium low. Continue cooking until second 3Split sweet potatoes down the middle and push
side is golden and cheese is melted, 3 to 5 minutes sides to open them up. Stir chopped cilantro into
more. Dip remaining sandwiches in egg mixture chickpea mixture and ladle over sweet potatoes.
and repeat cooking process over medium-low heat. Garnish with cilantro leaves if desired.

2Add 1 Tbsp. oil to skillet. When it’s hot, add
edamame, carrot, bean sprouts, 1/4 cup water, and
remaining 1/4 tsp. salt. Cook, shaking skillet until
water evaporates, 1 to 2 minutes. Transfer to bowl
with vegetables.
3Add remaining 1 Tbsp. oil to skillet; when it’s hot,

add garlic and ginger. About 15 seconds later, begin
to scatter rice in pan a bit at a time, breaking up
clumps with your fingers. Let cook without stirring
until you hear it sizzle and smell it toasting (but
not burning).
4Return vegetable mixture to pan and stir quickly

to integrate. Add water, 2 Tbsp. at a time, to help
release any browned bits from bottom of pan, and
cook, stirring, for about 1 minute. Add soy sauce,
Edamame Fried Rice sesame oil, and black pepper. Turn off heat; stir in
scallions. Garnish with cilantro.
Makes: 4 servings
Prep: 20 minutes Nutrition score per serving: 394 calories, 18 g fat (2 g
Cook: 25 minutes
3 Tbsp. vegetable oil Spinach Salad
1 onion, chopped with Strawberries
1 small head broccoli, chopped
1/2 tsp. salt Makes: 1 serving
2 cups frozen edamame
2 cups baby spinach
1 large carrot, grated
1 cup shredded romaine lettuce
1 cup bean sprouts
1/2 cup sliced strawberries
2 Tbsp. sunflower seeds
1 Tbsp. ginger, minced
1/2 cup broccoli florets
3 cups cooked brown rice
1 chopped hard-boiled egg
1 Tbsp. soy sauce
1/4 cup kidney beans
1 Tbsp. sesame oil
8 croutons
2 Tbsp. vinaigrette
1/2 cup chopped scallions
1/4 cup chopped cilantro 1Combine all salad ingredients and drizzle
with vinaigrette.
1Heat 1 Tbsp. oil in a large skillet over high heat. Nutrition score per serving: 397 calories, 22 g fat (4 g
Add onion, broccoli, and 1/4 tsp. salt and cook, saturated), 36 g carbs, 10 g fiber, 18 g protein.
stirring occasionally, until vegetables soften and
begin to brown, 3 to 5 minutes. Lower heat if
mixture threatens to scorch. Transfer vegetables to
a large bowl with a slotted spoon.

twice to break up tomatoes, until flavors meld, 15
to 20 minutes.
3Increase heat to medium high, add kale, and

cook, stirring occasionally, until kale is tender and
soup is hot again, 3 to 5 minutes. Remove herb
sprigs if you like. Put 1 slice bread in bottom of
each bowl; ladle soup on top.
Nectarine, Avocado,
and Lentil Salad
Makes: 4 servings
Ribollita Cook: 20 minutes
Makes: 4 servings 1 1/2 cups dried French lentils
1 large garlic clove, smashed
3 Tbsp. olive oil
3 Tbsp. freshly squeezed lime juice
1 small onion, chopped
Zest of 1 lime
1 carrot, chopped
1 celery stalk, chopped
1 tsp. salt
1/4 Tbsp. freshly ground black pepper
3/4 tsp. salt
6 scallions, white and light green parts only,
1/2 tsp. black pepper thinly sliced
2 cups no-salt-added cannellini 2 nectarines, diced
beans, rinsed and drained
1 avocado, diced
1 15-oz. can no-salt-added
whole peeled tomatoes 1Place lentils and garlic in a sauce pan and add
4 cups low-sodium vegetable stock water until covered by at least 3 inches. Bring to
a boil, reduce heat to a low simmer, and cook,
1 fresh rosemary sprig
covered, until lentils are soft but still hold their
1 fresh thyme sprig shape, about 20 minutes. Drain lentils, discard
1 lb. kale, chopped garlic, and let cool.
4 slices, whole grain bread, toasted 2Prepare the dressing: In a small bowl, whisk
together lime juice, lime zest, olive oil, salt, and
1Heat oil in a large pot over medium heat. Add pepper.
onion, carrot, celery, and garlic; sprinkle with salt
and pepper and cook, stirring occasionally, until 3In a large bowl, combine lentils, scallions,
vegetables are soft, 5 to 10 minutes. nectarines, avocado, and dressing. Toss to
combine, and transfer to a serving platter.
2Add beans, tomatoes, stock, rosemary, and
thyme. Bring to a boil, then reduce heat so soup Nutrition score per serving: 441 calories, 17 g fat (2.3 g
bubbles steadily; cover and cook, stirring once or saturated), 59 g carbs, 12 g fiber, 20 g protein.

Fall Beets and
Sunchoke Salad
Makes: 5 servings
Start to Finish: 1 hour
2 oz. hazelnuts
2 tsp. olive oil, extra for reheating vegetables
1 tsp. sugar
1/2 lb. baby golden beets
1/2 lb. baby Chioggia (candy cane) beets
1/2 cup sunchokes
1 Tbsp. white truffle oil
Vietnamese-Style Tofu
2 oz. apple cider vinegar
Sandwiches
8 baby watercress
Makes: 4 servings 1/4 tsp. kosher salt
Start to Finish: 30 minutes 1/4 tsp. freshly ground black pepper
2 6-oz. packages baked tofu 2 oz. västerbotten, thinly sliced (a cow’s milk
1 Tbsp. grapeseed or canola oil cheese or substitute Parmesan)
1 12-oz. whole grain baguette, halved Pinch of sea salt
1/4 cup light mayonnaise
1In a pan over medium heat, toast hazelnuts
1 tsp. sriracha in 1 tsp. olive oil and sugar; stir until lightly
1/2 cup shredded carrots caramelized. Remove from heat.
1/2 cup lightly packed cilantro sprigs
2Preheat the oven to 350°F. Fill a large pot halfway
1/4 English cucumber, thinly sliced with water and bring to a boil; add beets and cook
4 large radishes, thinly sliced until soft, about 45 minutes. Remove beets from
water to cool, then peel and slice them.
1Cut tofu in half lengthwise so you have a total
of 8 pieces. Heat oil in a large nonstick skillet over 3While beets cook, drizzle sunchokes with 1 tsp.
medium heat. Cook tofu until browned, 2 to 3 olive oil. Roast until semisoft, about 20 to 30
minutes per side. Set aside and let cool slightly. minutes; set aside. When cool, slice, leave skins on.
2Tear out soft inside of baguette (save for bread 4In a small jar with a lid, combine extra-virgin olive
crumbs, if desired, or discard) and cut into 4 pieces. oil, truffle oil, and apple cider vinegar; shake to
Combine mayonnaise and sriracha in a small bowl. combine. Toss watercress with vinaigrette.
3Press shredded carrots and cilantro into hollow 5Reheat beets and sunchokes in a hot pan with
part of baguette bottoms. Top with cucumber, some olive oil. Season to taste with salt and pepper.
radish, and tofu. Spread mayonnaise on remaining Add to salad, along with toasted hazelnuts and
pieces of baguette and top sandwiches. västerbotten. Serve with a sprinkling of sea salt.
Nutrition score per serving: 377 calories, 13 g fat (1.9 g Nutrition score per serving: 418 calories, 33 g fat (5.6 g

Creamy Butternut
Squash Soup
1Carefully open coconut milk and scoop the
Makes: 4 servings
thick cream on top into a small bowl. Cover and
Start to Finish: 1 hour refrigerate. Set aside remaining coconut milk.
1 13.5-oz. can coconut milk, chilled
2In a large saucepan over medium-low heat, toast
1/2 cup unsweetened coconut flakes
coconut flakes, stirring often, until golden, 2 to 3
1 Tbsp. grapeseed or canola oil minutes. Reserve on a plate.
4 shallots, chopped
3Add oil to the same pan over medium heat.
Kosher salt
Add shallots, season with salt, and cook, stirring
4 stalks lemongrass, yellow and pale green occasionally, until tender but not browned, about 5
parts only, trimmed and chopped minutes. Add lemongrass and ginger and continue
1 Tbsp. chopped fresh ginger to cook, stirring, until fragrant and golden, about 2
minutes. Add squash and a generous pinch of salt.
1 butternut squash (about 3 lb.), peeled,
Cook, stirring, for 1 minute. Add coconut water,
seeded, and chopped
coconut milk, and water, and stir to combine. Bring
2 cups coconut water to a boil over high heat, then reduce to a simmer.
1 1/2 cups water Cook until squash is tender, about 30 minutes.
4Carefully puree the soup in a blender, working

in batches (or leave in pan and blend with an
immersion blender until very smooth). Strain
through a fine-mesh sieve and season to taste
with salt.
5Divide soup among four bowls. Whisk coconut

cream until smooth and drizzle on soup. Top with
toasted coconut flakes.

BEEF & PORK CHICKEN & TURKEY

Flank Steak Nicoise......................................................... 70 Pesto-Peach Chicken Salad Wraps....................... 77
Ultimate Burger................................................................ 70 Jerk Chicken Thighs with
Mango-Pineapple Relish............................................. 77
Pistachio-Beef Kebabs with
Cauliflower Couscous................................................... 71 Chicken Chilaquiles Casserole................................ 78
Skillet Tostadas with Beef.......................................... 71 Lentil-Turkey Meatballs on Grilled Bread........ 78
Pork Tenderloin with Maple-Chipotle Spicy Chicken and Bok Choy Stir-Fry.................. 79
Sauce and Roasted Potatoes................................... 72
Cajun Chicken with Dirty Rice.................................. 79
Steak and Pepper Tacos.............................................. 72
Chicken Caesar Pasta Casserole............................ 80
Grilled Sirloin with Horseradish
Chimichurri and Quinoa Pilaf.................................. 73 Tetrazzini Primavera...................................................... 81
Brats with Mango Relish............................................. 74 Chicken Jambalaya.......................................................... 81
Curried Beef with Peas Grilled Chicken Salad with Grapes....................... 82

and Grape Tomatoes.................................................... 74
PIZZAS & PASTAS
Sizzled Flank Steak with Peppers
and Goat Cheese.............................................................. 75 Italian Sausage and Veggie Pasta.......................... 83
Skillet Pork Chops with Butter Beans, Thai Peanut Noodle Bowl........................................... 83
Peas, and Charred Green Onions......................... 75
Spicy Sausageand Pepper Pasta............................ 83
Spicy Carnitas with
Cherry-Peach Salsa......................................................... 76 Sausage and Mushroom Lasagna........................ 84
Grilled Flank Steak with Strawberry-Bacon Pizza............................................... 85

Mediterranean Barley Salad..................................... 76 Spicy Shrimp Linguine with Vodka Sauce........ 85
Creamy Chicken Penne................................................ 86

SALADS VEGETARIAN
Curried Quinoa Salad with Grilled Shrimp..... 86 Veggie Pizza with Arugula Pesto............................ 96
Grilled Sirloin with Artichoke Tofu with Black Beans and Garlic......................... 96
Pesto and Farro Salad................................................... 87
Eggs Florentine over Cornmeal Waffles........... 97
Warm Steak and Potato Salad................................ 88
No-Bake Lasagna with Corn Relish...................... 98
Greek Salad with Pita Croutons............................. 88
Two-Cheese and Artichoke Flatbread
Papaya and Coconut Chicken Salad.................... 89 Pizza with Garden Salad.............................................. 98
Crunchy Vegetable and Beef Salad...................... 90 Basil Gnocchi with Mushroom Ragu................... 99
Warm Quinoa and Chickpea Salad...................... 99
SEAFOOD
Cheese Tortellini and Chicken
Cilantro-Lime Shrimp Fajitas.................................... 91 Mushroom Casserole.................................................... 100
Barbecue Salmon with Herbed Couscous Vegetable Pot Pie............................................................. 101
and Asparagus................................................................... 91
Mediterranean Lentils.................................................. 101
Orange-Dijon Salmon with Almond
and Herb Couscous........................................................ 91 Pappardelle Primavera with Spring
Vegetables and Hazelnuts......................................... 102
Peachy Po’ Boy................................................................... 92
Spinach-Pasta Salad with Feta and Beans...... 103
Halibut with Oven-Roasted Tomatoes
and Wheat Berry Tabbouleh.................................... 93 Fall Market Harvest Bowl............................................ 103
Lemon Butter Salmon
and Broccoli Penne......................................................... 93
Parmesan Orzo with Smoked Salmon............... 94
Seared Scallops with Beurre Blanc
and Savoy Slaw.................................................................. 95

BEEF & PORK
Flank Steak Nicoise

Makes: 3 servings
Prep: 10 minutes
Cook: 25 minutes
1 lb. flank steak
1/2 tsp. salt
1/2 tsp. coarsely ground black pepper
1 Tbsp. plus 2 tsp. red wine vinegar
Ultimate Burger
4 red potatoes, skin on, cut into eight wedges Makes: 4 servings
1/2 lb. green beans, trimmed Prep: 5 minutes
1 cup grape tomatoes, halved Cook: 11 minutes
1/4 cup pitted Kalamata olives, sliced 1 1/2 lb. lean ground beef
1 tsp. finely grated lemon zest
1Mist a broiler pan with cooking spray. Coat both
3/4 tsp. salt
sides of the steak with the salt and black pepper
and place on pan. Broil 5 to 6 minutes per side or 1/2 tsp. freshly ground black pepper
until cooked through. Transfer to a cutting board 1 large clove garlic, minced
and let sit 5 to 10 minutes; cut into thin strips.
4 whole wheat hamburger buns
2Whisk together the olive oil, vinegar, and mustard 1 tomato, sliced
in a small bowl. 1 small red onion, thinly sliced
3Place the potatoes in a pot with enough cold Lettuce leaves
water to cover by 2 inches; bring to a boil. Boil until
tender, about 10 minutes; remove with a slotted 1In a bowl, mix together the beef, lemon zest, salt,
spoon and gently toss with 2 tsp. dressing. pepper, and garlic. Divide meat into four equal
pieces and gently form into 1/2-inch-thick patties.
4Add the green beans to the water; cook until
bright green and crisp-tender, about 3 minutes. 2Heat the grill to medium high and line with foil.
Drain and run under cold water. Transfer burgers to grill. Close the cover and cook 2
to 3 minutes a side for medium rare. Remove from
5Arrange steak, green beans, potatoes, tomatoes, grill and rest 5 minutes.
and olives on a platter. Drizzle dressing over the top.
3Arrange burgers on the buns and top with the
Nutrition score per serving: 492 calories, 20 g fat (5.2 g tomato, onion, and lettuce.
saturated), 25 g carbs, 3 g fiber, 39 g protein
70 Shape Slim Down Cookbook Shape.com DINNER

2Cut beef into 24 cubes and add to bowl with spices;
toss to coat. Add 8 beef cubes on each of 3 skewers.
3Bring chicken broth to a boil in a pot. Add

cauliflower and couscous and simmer over medium-
low heat until liquid is absorbed. Turn off and cover.
4Preheat the broiler. Place kebabs on a foil-lined

baking sheet and broil 4 minutes; flip and broil 4
minutes more, or until beef is rosy in the center.
5Fluff couscous with a fork. Stir in mint, olives,

lemon zest, lemon juice, and oil; add salt and
pepper to taste.
Pistachio-Beef Kebabs with Skillet Tostadas with Beef

Cauliflower Couscous
Makes: 4 servings
Start to Finish: 40 minutes 8 oz. lean ground beef
2 Tbsp. shelled unsalted pistachios 1/2 cup chopped onion (1 medium)
2 Tbsp. unsweetened coconut 1 15-oz. can light red kidney beans, drained
1 Tbsp. sesame seeds 1 11-oz. can condensed nacho cheese soup
1 1/2 tsp. cumin seeds 1/3 cup bottled salsa
1/2 tsp. coarse salt, plus additional for seasoning 8 tostada shells
1/4 tsp. black pepper, extra for seasoning 1 cup shredded taco cheese (4 oz.)
1 lb. lean beef, such as sirloin, trimmed Shredded lettuce
1 1/2 cups low-sodium chicken broth Chopped tomatoes
1 1/2 cups small cauliflower florets
1In a large skillet cook meat and onion until meat
1 cup whole wheat pearl couscous is brown and onion is tender. Drain off fat. Stir
1/3 cup chopped fresh mint kidney beans, nacho cheese soup, and salsa into
beef mixture. Heat through.
10 pitted Kalamata olives, chopped
2 tsp. lemon zest 2Divide mixture among tostada shells. Top with
cheese, lettuce, and tomatoes.
1 1/2 Tbsp. freshly squeezed lemon juice
1 Tbsp. olive oil
1Grind pistachios, coconut, sesame seeds, cumin

seeds, salt, and pepper in a coffee grinder;
set aside.

Pork Tenderloin with 4Heat a grill to medium and mist with cooking
spray. Grill pork, turning 2 to 3 times, 15 to 20
Maple-Chipotle Sauce and minutes, or until a thermometer reaches 150 to 155
Roasted Potatoes degrees. Brush pork with sauce in the final minutes
of cooking. Transfer pork to a cutting board, tent
Makes: 4 servings with foil and let rest 10 minutes.
Prep: 20 minutes plus marinate overnight
5Remove bay leaves from roasted potatoes.
Cook: 1 hour 15 minutes
Garnish with fennel fronds and parsley. Slice
1/2 cup plus 2 Tbsp. pure maple syrup pork into 1/4-inch slices and serve with sauce and
1/4 cup plus 2 Tbsp. cider vinegar potatoes.
1 Tbsp. coarse-grain mustard Nutrition score per serving: 509 calories, 18 g fat (3.4 g
2 large cloves garlic, minced saturated), 49 g carbs, 3 g fiber, 37 g protein.
2 tsp. minced canned chipotles plus 2 tsp. sauce

Steak and Pepper Tacos
2 12-oz. pork tenderloins, trimmed
3/4 lb. Yukon Gold potatoes, diced Makes: 1 serving
1/2 fennel bulb, diced, plus 1 tablespoon Start to Finish: 20 minutes
chopped fronds 1 Tbsp. olive oil
2 carrots, diced 1 tsp. cumin
1 celery stalk, diced 1 garlic clove, minced
1 small red onion, thinly sliced 3 oz. steak strips
2 bay leaves 3/4 cup sliced green bell peppers
2 tablespoons olive oil 3/4 cup sliced red bell peppers
1 teaspoon salt 1/2 cup sliced onion
3/4 teaspoon freshly ground black pepper 2 6-inch whole grain tortillas
1 Tbsp. canola oil 4 Tbsp. salsa
2 Tbsp. low-fat sour cream
1In a ziplock bag, combine 1/2 cup of the maple
syrup, 1/4 cup of the vinegar, and mustard, garlic,
1In a medium skillet, sauté olive oil, cumin, and
and chipotles with sauce. Add the pork, turning to
garlic for 1 minute. Add steak strips and cook about
coat well, once or twice. Refrigerate overnight.
5 minutes. Add pepper and onion slices and cook for
8 minutes. Remove skillet from heat.
2Preheat the oven to 425°F. In a roasting pan, mix
the potatoes, diced fennel, carrots, celery, onion 2Place steak and pepper mixture in tortillas and
and bay leaves with 2 tablespoons of the olive oil, fold. Top with salsa and sour cream.
1/2 teaspoon of the salt and 1/4 teaspoon of the black
pepper. Roast, tossing a few times, until tender, saturated), 61 g carbs, 9 g fiber, 28 g protein.
about 30 minutes.
3Meanwhile, transfer pork to paper towels and pat

dry; brush each side with the canola oil. Pour the
marinade into a skillet. Add remaining maple syrup
and vinegar and the salt and pepper. Bring to a
boil. Let sauce boil 1 minute; set aside.

Grilled Sirloin with
Horseradish Chimichurri
and Quinoa Pilaf
1Combine 1 Tbsp. of the oil and 1 Tbsp. of the
Makes: 4 servings
vinegar and the lemon juice, whole garlic cloves,
Prep: 30 minutes parsley, chives, and horseradish or red pepper
Cook: 40 minutes flakes in a food processor. Pulse to combine;
3 Tbsp. olive oil season with salt and black pepper to taste.
Set aside.
2 Tbsp. red wine vinegar
1 Tbsp. fresh lemon juice 2In a medium saucepan over medium-high heat,
4 cloves garlic, 2 whole and 2 minced add 1 Tbsp. of the olive oil and the minced garlic,
shallots, celery, bell pepper, and carrot; cook 3 to
2 cups stemmed fresh parsley, packed 4 minutes. Add the quinoa and cook 2 minutes,
1 cup chives, packed stirring constantly. Add the vegetable stock and
1 Tbsp. fresh horseradish or 1/2 tsp. bring to a boil. Reduce heat to low; cover and
red pepper flakes simmer 12 to 15 minutes or until water is absorbed.
Mix in the chives and season with salt and black
Salt and freshly ground black pepper, to taste pepper to taste.
2 shallots, halved and sliced
3Heat a grill pan or foil-lined grill rack over
1 celery stalk, trimmed and diced
medium heat. Drizzle the steaks with remaining
1/2 red bell pepper, diced olive oil. Season both sides with the cumin and salt
1 carrot, shredded and black pepper to taste. Cook steaks 5 minutes
per side for medium rare. Remove from heat and let
1 cup quinoa, rinsed
rest 10 minutes. Remove fat from edges and thinly
2 cups low-sodium vegetable stock slice steak against the grain. Serve with quinoa and
2 Tbsp. fresh chives, chopped chimichurri.
1 1/4 lb. sirloin steak Nutrition score per serving: 498 calories, 22 g fat (6.3 g
1 tsp. ground cumin

Curried Beef with Peas
and Grape Tomatoes
Makes: 4 servings
Prep: 10 minutes
Cook: 15 minutes
8 oz. rice noodles
1 Tbsp. canola oil
3/4 lb. lean ground beef
1 tsp. salt
1 medium red onion, diced
1 Tbsp. minced fresh ginger
1 clove garlic, minced
Brats with Mango Relish 2 tsp. mild curry powder
Makes: 4 servings 1/4 tsp. garam masala
Start to Finish: 20 minutes 2 cups halved grape tomatoes
1 large fresh mango, halved, seeded, and peeled 1 1/2 cups frozen green peas,
1 small red onion, cut into 1/2-inch slices boiled 1 minute and drained
4 cooked smoked bratwurst (12 oz.) 1/4 cup light coconut milk
2 hearts of romaine lettuce, halved 2 dashes Worcestershire sauce
4 hoagie buns, brat buns, or crusty rolls, split 1 Tbsp. freshly squeezed lime juice
1 Tbsp. vegetable oil Chopped cilantro, for garnish
1/2 tsp. Jamaican jerk seasoning 1Cook noodles according to package directions;
Salt and ground black pepper, to taste drain. Meanwhile, heat 2 tsp. oil in a large skillet
over high heat. Add ground beef and sauté until
1Lightly brush mango and onion with vegetable oil. browned, about 3 minutes. Use a slotted spoon to
Place mango halves, onion slices, and brats on the transfer meat to a bowl; season with 1/4 tsp. salt and
rack of a covered grill directly over medium heat. set aside.
Grill about 8 minutes or until mango and brats are
browned and onion is crisp-tender, turning once 2Reduce heat to medium high. Pour fat from
halfway. Set aside mango, onion, and brats. Lightly skillet and add remaining oil. Add onion; sauté
brush romaine with vegetable oil. Grill romaine for until translucent, about 3 minutes. Add ginger and
1 to 2 minutes or until lightly browned and wilted, garlic; sauté 1 minute. Mix in curry powder and
turning once. Toast buns for 1 to 2 minutes on grill. garam masala; sauté until fragrant, about
30 seconds.
2For mango relish, chop grilled mango and onion.
In a medium bowl combine mango, onion, the 1 3Reduce heat to medium. Add tomatoes and
Tbsp. vegetable oil, and the jerk seasoning. Season remaining salt; cook, stirring occasionally, 5
to taste with salt and pepper. Serve brats in buns minutes. Add beef, peas, coconut milk, and
with relish and romaine on the side. Worcestershire sauce; bring to a simmer. Serve over
rice noodles, topped with lime juice and cilantro.
saturated), 35 g carbs, 2 g fiber, 15 g protein. Nutrition score per serving: 472 calories, 14 g fat (4.4 g

Sizzled Flank Steak with Skillet Pork Chops with
Peppers and Goat Cheese Butter Beans, Peas, and
Makes: 3 servings
Charred Green Onions
Cook: 20 minutes Prep: 25 minutes
2 tsp. olive oil Bake: 10 minutes at 400°F
1 large red onion, quartered and thinly sliced 4 pork loin rib chops, cut 1 1/4 inches thick
1 medium red bell pepper, 1 lemon
quartered and thinly sliced 2 Tbsp. snipped fresh Italian parsley
1 medium green bell pepper, 2 Tbsp. snipped fresh tarragon
quartered and thinly sliced
1/4 tsp. salt
1 1/2 Tbsp. minced fresh thyme plus
4 sprigs for garnish 1/4 tsp. black pepper
1/2 cup dry white vermouth 1 Tbsp. olive oil
1/2 tsp. salt 6 green onions, cut into 2-inch pieces
1/4 tsp. black pepper 1 15.5- to 16-oz. can butter beans,
rinsed and drained
1 lb. flank steak, trimmed
1 5-oz. package fresh baby spinach
4 oz. goat cheese, crumbled (about 1 cup)
1 cup shelled English peas or
1Heat oil in a nonstick saucepan over medium- frozen peas, thawed
high heat. Add onion, bell peppers, and minced Lemon wedges
thyme; sauté 8 minutes. Stir in vermouth, 1/4 tsp.
salt, and 1/8 tsp. pepper. Lower heat and continue 1Preheat oven to 400°F. Trim fat from chops.
cooking 8 minutes more. Cover and set aside. Remove 2 tsp. zest and squeeze 1 Tbsp. juice
from lemon. Set juice aside. In a bowl combine
2Meanwhile, pat steak dry and season both sides lemon zest and the next four ingredients (through
with remaining salt and pepper. Heat a large grill pepper). Sprinkle evenly over chops; rub in with
pan or nonstick skillet over medium heat; add your fingers.
steak and cook 4 minutes. Flip steak and cook 3
to 4 minutes more for medium rare. Transfer to a 2In an extra-large oven-going skillet cook chops in
foil-lined cutting board and let rest 5 minutes; cut hot oil over medium-high heat about 6 minutes or
across the grain into thin slices. until browned, turning once. Stir green onions into
skillet around chops. Transfer skillet to the oven.
3Divide onion-and-pepper mixture among three Roast 10 to 12 minutes or until chops are done
dinner plates and top each with steak slices. (150°F). Remove chops from skillet; keep warm.
Sprinkle with goat cheese and garnish with a
thyme sprig. 3Stir the lemon juice, beans, spinach, and peas
into skillet. Cook and stir until beans are heated
through and peas are tender. Serve chops with
vegetable mixture and lemon wedges.

3Cover and cook on low-heat setting for 8 to 10
hours or on high-heat setting for 4 to 5 hours.
Transfer meat to plates. Serve with rice, Cherry-
Peach Salsa, and warmed tortillas.
CHERRY-PEACH SALSA In a bowl combine 1 1/2 cups

pitted, halved dark, sweet cherries; 1 1/2 cups
chopped, peeled peaches; 1/3 cup chopped cilantro;
2 Tbsp. lime juice; 1 Tbsp. honey; 2 tsp. minced,
seeded jalapeño chile pepper; and 1/4 tsp. salt.
Grilled Flank Steak with

Mediterranean Barley Salad
Spicy Carnitas with Makes: 4 servings
Cherry-Peach Salsa Start to Finish: 25 minutes
Makes: 10 servings 3/4 lb. flank steak, trimmed
Prep: 25 minutes 2 tsp. Italian seasoning blend
Slow Cook: 8 hours on low or 4 hours on high 1/2 tsp. salt
1 4 lb. boneless pork shoulder roast 1/4 tsp. black pepper
1/2 tsp. salt 1 15-oz. can no-salt-added chickpeas, drained
1/4 tsp. ground black pepper 2 cups cooked barley
1 Tbsp. vegetable oil 1 cucumber, seeded and diced
1 12-oz. can cherry-flavor cola 1/2 cup chopped roasted tomatoes
1/2 cup bottled barbecue sauce 1/2 cup lemon dressing
1/2 cup chopped onion (1 medium) 1/4 cup chopped fresh basil
2 to 4 canned chipotle peppers in adobo sauce, 1/4 cup pitted Kalamata olives, chopped
minced, plus 2 Tbsp. adobo sauce 1/4 cup crumbled feta
2 cloves garlic, minced
5 cups hot cooked rice 1Heat a grill to medium high or a grill pan
over medium-high heat. Pat steak dry with a
1 recipe Cherry-Peach Salsa (above right) paper towel and sprinkle both sides with Italian
Warmed corn or flour tortillas (optional) seasoning, 1/4 tsp. salt, and pepper. Grill steak 4 to 6
minutes a side or until it reaches desired degree of
1Trim fat from meat. Cut meat into 2-inch pieces. doneness. Transfer to a foil-lined cutting board and
Sprinkle meat with salt and pepper; toss gently. let rest 5 minutes, then cut into thin strips.
2In a skillet heat oil over medium-high heat. Cook 2Meanwhile, in a medium serving bowl, combine
meat, one-third at a time, in hot oil until browned. chickpeas, barley, cucumber, tomatoes, dressing,
Using a slotted spoon, transfer meat to a 4- to basil, olives, feta, and remaining salt.
5-quart slow cooker. Add cola, barbecue sauce,
onion, chipotle peppers and adobo sauce, and Nutrition score per serving: 508 calories, 23 g fat (5.2 g
garlic. Stir to combine.

CHICKEN & TURKEY Jerk Chicken Thighs with
Mango-Pineapple Relish
Pesto-Peach Makes: 4 servings
Chicken Salad Wraps Prep: 20 minutes
Slow Cook: 5 hours on low or 2 hours 30 minutes
Makes: 4 servings on high
Start to Finish: 20 minutes Broil: 3 minutes
3 cups lightly packed fresh basil leaves 4 lb. bone-in chicken thighs, skinned
1/2 cup grated Parmesan 1/3 cup reduced-sodium soy sauce
2 Tbsp. pine nuts, toasted 1/4 cup molasses
1 clove garlic, minced 2 Tbsp. vegetable oil
1/4 tsp. salt 1 1/2 Tbsp. Jamiacan jerk seasoning
1/4 tsp. freshly ground black pepper 1 3-inch piece fresh ginger, peeled and sliced
2 Tbsp. lemon juice 1 large jalapeño chile pepper, halved
2 Tbsp. olive oil 4 cloves garlic, peeled and halved
2 cups diced cooked chicken breast 1/4 tsp. cayenne pepper (optional)
1 1/4 lb. peaches, pitted and cubed 3/4 cup chopped onion
2 celery stalks, thinly sliced 1 large orange, cut into wedges
4 large red-leaf lettuce leaves, spines removed 1 recipe Mango-Pineapple Relish (below)
and sliced in half
1Coat the inside of a 4- to 5-quart slow cooker with
4 10-inch whole grain wraps cooking spray. Place chicken in slow cooker.
1Put the basil, Parmesan, pine nuts, garlic, salt, 2For sauce, in a food processor combine the next
and pepper in the bowl of a food processor. Cover eight ingredients (through cayenne pepper). Cover
and pulse. While processor is running, pour in the and process or blend until smooth. Pour 2/3 cup of
lemon juice and 2 Tbsp. water; add the oil and the sauce over the chicken; to coat. Cover and chill
continue processing until a paste forms. Set aside. the remaining sauce. Add onion and orange wedges
to cooker on top of chicken. Cover and cook on low
2Mix the chicken, peaches, and celery in a large for 5 to 6 hours or on high for 2 1/2 to 3 hours.
bowl; add the pesto and toss to coat.
3Coat a broiler pan or baking sheet with cooking
3Place 2 lettuce leaves in the middle of each wrap spray. Transfer chicken to pan. Brush reserved
and top with 1 cup of the chicken mixture. Wrap sauce over chicken. Broil chicken 4 to 5 inches from
tightly, cut in half, and serve. heat for 3 to 4 minutes or until sauce is browned.
Serve topped with Mango-Pineapple Relish.
saturated), 46 g carbs, 9 g fiber, 34 g protein. MANGO-PINEPPLE RELISH I n a bowl combine 1
cup each finely chopped fresh mango and finely
chopped fresh pineapple, 1/2 cup chopped red
cabbage, 2 Tbsp. each snipped fresh mint and
honey, and 1/4 tsp. salt.

Chicken Chilaquiles Lentil-Turkey Meatballs
Casserole on Grilled Bread
Cook: 17 minutes at 400°F
1/2 cup rinsed and drained canned lentils
1 15-oz. can pinto beans
1 large egg
1 1/2 cups chopped roasted tomatoes
1/4 oz. finely shredded Parmesan (about 4 Tbsp.)
1 cup frozen corn kernels
1 Tbsp. Dijon mustard
1 1/2 cups shredded poached chicken
1/2 cup sliced scallions
3/4 lb. 93 percent lean ground turkey
1 Tbsp. chili powder
1/2 cup bread crumbs, preferably whole wheat
1 Tbsp. ground cumin
4 Tbsp. prepared pesto
1/4 tsp. salt
1 Tbsp. seasoned rice wine vinegar
8 6-inch corn tortillas, each cut into 6 wedges
1 Tbsp. water
1 cup shredded Monterey Jack
4 slices rustic whole grain bread
1 small beefsteak tomato, diced
1Preheat oven to 400°F. Coat an 8×8-inch baking 2 cups baby arugula
dish with cooking spray.
1 Preheat the oven to 425°F. Line a rimmed baking
2Combine pinto beans and their liquid, tomatoes, sheet with foil and coat with cooking spray.
corn, chicken, 1/4 cup scallions, chili powder, cumin,
and salt in a large saucepan. Cook over medium- 2In a bowl, lightly mash lentils with a fork. Add egg,
high heat, stirring often, until mixture is bubbling 3 Tbsp. Parmesan, mustard, and pepper and stir
and corn is thawed, 3 to 5 minutes. to combine. Add turkey and bread crumbs to lentil
mixture and knead gently until just combined.
3Layer about a third of the tortilla wedges, half the
bean mixture, and a third of the Monterey Jack in 3Form turkey mixture into 12 meatballs, about 2
prepared baking dish; repeat. Top with remaining Tbsp. each, and place on baking sheet. Bake until
tortilla wedges and cheese. Bake until cheese is no longer pink in the center, 14 to 16 minutes.
melted and casserole is heated through, about 12
minutes. Let cool slightly before serving; garnish 4Combine pesto, vinegar, and water in a bowl.
with diced tomato and remaining scallions. Brush bread with oil on one side and lay oil side
down in a skillet. Toast over medium heat, about
Nutrition score per serving: 443 calories, 17 g fat (6.6 g 6 minutes. Top with meatballs, pesto mixture,
saturated), 45 g carbs, 9 g fiber, 31 g protein. arugula, and Parmesan.

Spicy Chicken and 5Add sauce, chicken, and any accumulated juices
to bok choy and continue cooking, stirring, until
Bok Choy Stir-Fry chicken is cooked through and sauce is thickened,
3 to 5 minutes more. Sprinkle with peanuts.
Makes: 4 servings
Start to Finish: 40 minutes Nutrition score per serving: 489 calories, 15 g fat (2.1 g
1 cup long-grain brown rice
1/4 cup white wine Cajun Chicken
3 Tbsp. no-salt-added tomato paste with Dirty Rice
Makes: 1 serving
4 tsp. brown sugar
2 tsp. cornstarch
1 tsp. dried Cajun seasoning
1 tsp. toasted sesame oil
4 oz. chicken breast
1/2 to 3/4 tsp. red pepper flakes
2 tsp. olive oil
1/4 tsp. salt
4 tsp. canola oil
1 cup chopped onion
1 lb. boneless, skinless chicken breasts,
cut into bite-size pieces 1 green bell pepper, diced
1 medium red onion, diced 2 Tbsp. tomato paste
1 Tbsp. chopped garlic 3/4 cup precooked brown rice
1 tsp. peeled, grated ginger Few dashes Tabasco sauce, to taste
1/2 cup low-sodium chicken broth 1Preheat oven to 350°F. Coat oven-safe baking
8 cups chopped bok choy pan with nonstick cooking spray. Sprinkle Cajun
1/4 cup chopped unsalted roasted peanuts seasoning on chicken and bake in prepared pan
25 to 30 minutes.
1In a medium size pan, cook rice according to
2In a skillet, add oil; sauté garlic, onion, bell pepper,
package directions; set aside.
tomato paste, and Tabasco for 2 to 3 minutes.
2To make sauce, whisk together wine, tomato 3Add pre cooked rice and saute for 5 more
paste, soy sauce, brown sugar, cornstarch, sesame minutes. Serve chicken on rice.
oil, red pepper flakes, and salt in a small bowl.
3Heat a skillet or wok over high heat. Add 2 tsp. saturated), 65 g carbs, 9 g fiber, 34 g protein.
canola oil and coat. Add chicken in a single layer
and cook, turning until browned, 4 to 6 minutes.
4Add remaining canola oil, onion, garlic, and

ginger to skillet. Reduce heat to medium and
cook, stirring often, until onion begins to brown
and soften, 2 to 4 minutes. Increase heat to high
and add broth. Bring to a simmer, scraping up any
browned bits. Add bok choy, cover and simmer,
stirring once or twice, until bright green but still
crisp, 2 to 3 minutes.

Chicken Caesar
Pasta Casserole
1Preheat oven to 350°F. In a large saucepan cook
Makes: 8 servings
pasta according to package directions, adding
Prep: 10 minutes asparagus for the last 2 minutes of cooking. Drain
Cook: 20 minutes and return to pan. Add cream cheese to hot pasta
Bake: 35 minutes at 350°F mixture. Let stand for 3 minutes. Stir until cheese is
melted, then add chicken and artichokes.
1 12-oz. package dried vegetable rotini pasta or
multigrain rotini pasta 2In a medium bowl combine mayonnaise,
1 lb. fresh asparagus, trimmed and cut into Parmesan cheese, lemon peel, lemon juice,
2-inch pieces Worcestershire sauce, pepper, and garlic. Add to
1 8-oz. package reduced-fat cream cheese pasta mixture; stir until well combined. Spread
(Neufchâtel), cut up and softened mixture evenly in a 3-quart rectangular baking dish.
3 cups chopped cooked chicken breast 3Cover and bake for 30 minutes. Uncover and
(about 1 lb.) gently stir in spinach. Spread to an even layer.
2 6-oz. jars marinated artichoke hearts, drained Cover and bake for 5 minutes more or until spinach
and coarsely chopped is lightly wilted. Top with toasted almonds.
1 cup light mayonnaise
*TIP: To toast nuts, spread them in a dry skillet
1 cup finely shredded Parmesan cheese and cook over medium heat until lightly toasted,
2 tsp. finely shredded lemon peel about 2 minutes, stirring often so they don’t burn.
2 Tbsp. lemon juice Remove nuts from skillet immediately to stop the
cooking process.
2 Tbsp. Worcestershire sauce
1/2 tsp. ground black pepper
4 cloves garlic, minced
3 cups coarsely chopped fresh spinach
1/2 cup slivered almonds, toasted*

Tetrazzini Primavera Chicken Jambalaya
Bake: 35 minutes at 350°F Slow Cook: 5 hours on low or 2 hours 30 minutes
Stand: 5 minutes on high, plus 45 minutes on high
8 oz. whole wheat linguine or spaghetti 8 oz. skinless, boneless chicken breast halves
1 lb. broccoli, trimmed and cut into 1-inch pieces 16 oz. package frozen bell peppers and onions
2 Tbsp. butter 8 oz. smoked turkey sausage, halved

lengthwise and cut into 1/2-inch slices
3 medium red and/or yellow sweet peppers,
stemmed, seeded, and cut into 1-inch pieces 2 cups water
2 cloves garlic, minced 1 14.5-oz. can diced tomatoes with jalapeno

peppers, undrained
1/4 cup all-purpose flour
8 oz. jambalaya rice mix
1/4 tsp. salt
1Cut chicken into 1/2-inch strips. Place frozen
vegetables in a 3 1/2- or 4-quart slow cooker lined
1 14.5-oz. can reduced-sodium chicken broth with a slow cooker liner and top with chicken
3/4 cup fat-free milk strips and turkey sausage. Add water, undrained
tomatoes, and seasoning packet from rice.
1/2 cup light sour cream
3 cups shredded cooked turkey or chicken 2Cover and cook on low-heat setting for 5 to 6
3/4 cup shredded white cheddar cheese (3 oz.) hours or on high-heat setting for 2 1/2 to 3 hours.
1 recipe Bread Crumb Topper (below) 3Stir in rice. Cover and cook about 45 minutes
more (if using low-heat setting, turn to high-heat
1Preheat oven to 350°F. Coat a 3-quart rectangular setting), or until most of the liquid is absorbed and
baking dish with cooking spray. In a Dutch oven the rice is tender.
cook linguine according to package directions,
adding broccoli for the last 2 minutes of cooking; Nutrition score per serving: 530 calories, 8 g fat (2 g
drain. Return linguine mixture to Dutch oven. saturated), 74 g carbs, 4 g fiber, 38 g protein.
2For sauce, in a skillet melt butter over medium

heat. Add sweet peppers and garlic; cook about 5
minutes or until peppers are tender. Stir in flour,
salt, and pepper. Add broth and milk all at once.
Cook and stir until thickened. Stir in sour cream.
3Add sauce, turkey, and cheese to linguine mixture;

stir gently to combine. Transfer to the baking dish;
cover with foil. Bake 25 minutes. Sprinkle with
Bread Crumb Topper. Bake, uncovered, 10 to 15
minutes or until heated and topper is light brown.
BREAD CRUMB TOPPER I n a bowl toss together 1 cup

soft bread crumbs, 1 Tbsp. snipped fresh parsley, 1
to 2 tsp. lemon zest, and 1 Tbsp. olive oil.

Grilled Chicken
Salad with Grapes
1To make vinaigrette, in a screw-top jar combine
Makes: 4 servings oil, vinegar, dill weed, oregano, mustard, pepper,
Prep: 15 minutes and garlic. Cover and shake well. Let stand for 1
Stand: 1 hour hour before serving.
Grill: 12 minutes
2Meanwhile, sprinkle chicken lightly with steak
1/4 cup grapeseed oil or olive oil seasoning. Place chicken on the rack of a covered
3 Tbsp. balsamic vinegar grill directly over medium heat. Grill for 12 to 15
2 Tbsp. snipped fresh dill weed or minutes or until no longer pink (170°F), turning
2 tsp. dried dill weed, crushed once halfway through grilling. Cool slightly
and slice.
1/2 tsp. snipped fresh oregano or
1/4 tsp. dried oregano, crushed 3Arrange lettuce leaves on dinner plates. Top
1/2 tsp. dry mustard lettuce with chicken, grapes, cheese, and pine nuts
1/4 tsp. ground black pepper in small piles on sides of plates. Shake vinaigrette;
drizzle over salads.
4 skinless, boneless chicken breast halves *TIP: To toast nuts, spread them in a dry skillet
(1 1/4 to 1 1/2 lb. total) and cook over medium heat until lightly toasted,
about 2 minutes, stirring often so they don’t burn.
Montreal steak seasoning or
Remove nuts from skillet immediately to stop the
Kansas City steak seasoning
cooking process.
8 cups lettuce leaves
3/4 cup seedless red grapes, halved saturated), 13 g carbs, 3 g fiber, 38 g protein.
1/3 cup crumbled goat cheese (chèvre)
1/4 cup pine nuts, toasted*

1In a large saucepan, cook pasta according to
PIZZAS & PASTAS package directions. Drain and set aside.
2In a large skillet, sauté peanut butter, lime juice,

Italian Sausage garlic, and ginger over medium heat for 1 minute.
and Veggie Pasta Add edamame and vegetables and cook for 12
minutes until vegetables are tender. Pour sauce over
Makes: 1 serving pasta. Top with peanuts and scallions.
Start to Finish: 30 minutes Nutrition score per serving: 498 calories, 17 g fat (2 g
2 oz. uncooked whole wheat pasta saturated), 72 g carbs, 12 g fiber, 26 g protein.
1/2 cup spaghetti sauce

Spicy Sausage
1 pre cooked Italian-style chicken sausage,
sliced into rounds
and Pepper Pasta
2 garlic cloves, minced Makes: 4 servings
1/2 cup chopped mushrooms Prep: 15 minutes
1/2 cup chopped onions Cook: 16 minutes
1/2 cup chopped zucchini 8 oz. whole wheat fusilli
2 Tbsp. grated Parmesan cheese 2 tsp. extra-virgin olive oil
6 oz. hot Italian pork sausage, casings removed
1In a large saucepan, cook pasta according to
1 small Vidalia onion, diced
package directions. Drain and set aside.
2 cups diced bell pepper
2Meanwhile, in a medium saucepan over medium 1 tsp. Italian seasoning blend
heat, add spaghetti sauce, sausage, garlic, and
vegetables. Simmer for about 12 minutes, until 1/4 tsp. crushed red pepper flakes
veggies are tender. Pour sauce over pasta and 1/2 tsp. salt
sprinkle with cheese. 2 cups chopped roasted tomatoes
Nutrition score per serving: 494 calories, 13 g fat (5 g 1/2 cup dry red wine
1/4 cup chopped fresh basil
Thai Peanut Noodle Bowl 1In a large saucepan, cook pasta according to
package directions. Drain and set aside.
Makes: 1 serving
Start to Finish: 30 minutes 2Meanwhile, heat oil in a large skillet over
2 oz. uncooked whole wheat pasta medium-high heat. Crumble in sausage and cook,
breaking up chunks with a wooden spoon, until
1 Tbsp. peanut butter meat begins to brown, 2 to 3 minutes. Stir in onion,
1 lime juice bell pepper, Italian seasoning, red pepper flakes,
1 garlic clove, minced and salt and cook, stirring often, until vegetables
start to brown, 5 to 8 minutes.
1 1-inch piece ginger, peeled and grated
1/2 cup frozen shelled edamame 3Stir in tomatoes and wine, increase heat to high
and cook until sauce is thickened, 3 to 5 minutes.
2 cups frozen stir-fry vegetables
Return pasta to pot, add sauce to pasta and toss to
1 Tbsp. chopped peanuts coat; stir in basil.
2 scallions, sliced
Sausage and
Mushroom Lasagna With clean, damp hands, divide mixture into 4
meatballs; pat meatballs into 4-inch square patties,
Makes: 4 servings each about 1/2 inch thick.
Start to Finish: 45 minutes 3Heat 1 1/2 tsp. oil in a large nonstick skillet over
6 lasagna noodles (about 4 oz.) medium-high heat. Add patties and cook until
1/2 lb. fresh sweet Italian turkey sausage browned on both sides, about 5 minutes. Transfer
to a plate using a slotted spoon and dispose of oil
2 garlic cloves, minced left in skillet. Return skillet to stove; heat remaining
1/4 cup plus 1 Tbsp. shredded Parmesan oil over medium heat. Add onion, 1/4 tsp. salt, and
2 Tbsp. chopped fresh flat-leaf parsley 1/8 tsp. pepper and cook until just golden brown,
about 2 minutes.
1 Tbsp. olive oil
1/2 medium onion, finely chopped 4Raise heat to high, add mushrooms and cook,
stirring occasionally, until golden brown, about
1/4 tsp. salt plus additional for seasoning
5 minutes. Add remaining garlic; cook 1 minute
1/8 tsp. freshly ground black pepper plus more. Stir in wine, scraping the bottom of skillet.
additional for seasoning Add tomatoes and sugar; season with salt and
4 oz. sliced white mushrooms pepper to taste. Add patties and simmer, stirring,
until heated through, about 5 minutes.
1/4 cup red wine
1 15-oz. can crushed tomatoes 5Heat the broiler to medium high. Place 1 pasta
1 tsp. sugar square in the bottom of each of four shallow heat-
proof bowls. Top with 3 heaping Tbsp. sauce,
1/2 lb. fresh mozzarella, cut into 12 slices 1 sausage patty, 1 slice mozzarella, and 1 tsp.
Parmesan. Layer with a second pasta square, 3
1Bring a large pot of water to a boil. Cook noodles heaping Tbsp. sauce, 1 slice mozzarella, and 1 tsp.
5 minutes, gently stirring occasionally. Using a Parmesan. Top with a third pasta square, 1 slice
slotted spoon, transfer pasta to a bowl of ice water mozzarella, and remaining Parmesan. Place bowls
and let cool 20 seconds, then drain. Cut each under broiler and cook until cheese is bubbly,
noodle in half to make 12 squares. about 1 minute.
2Remove sausage from casings and mix it with Nutrition score per serving: 476 calories, 23 g fat (12 g
half the garlic, 1 Tbsp. Parmesan, and parsley. saturated), 36 g carbs, 4 g fiber, 28 g protein.

Strawberry-Bacon Pizza Spicy Shrimp Linguine
Makes: 3 servings
with Vodka Sauce
Cook: 30 minutes Start to Finish: 30 minutes
Bake: 8 minutes at 450°F 9 oz. fresh linguine
5 slices bacon 3/4 lb. large shrimp, peeled and deveined
1/2 cup balsamic vinegar 4 large garlic cloves, minced
1 Tbsp. honey 1/4 cup vodka
1 12-inch whole wheat pizza crust 1 1/2 cups reduced-sodium jarred arrabbiata or
3 oz. goat cheese, crumbled (about 3/4 cup) spicy marinara sauce
1 1/2 cups sliced fresh strawberries 1/4 cup small fresh basil leaves
1 1/2 cups baby arugula or baby spinach
1Cook pasta according to package directions and
1/2 cup chopped fresh basil (optional) drain, reserving 1/4 cup cooking water.
1Preheat the oven to 450°F. Lay bacon in a skillet 2Heat 1 Tbsp. extra-virgin olive oil in a 12-inch
and cook over medium-high heat until crisp, 5 to 7 nonstick skillet over medium-high heat. Season
minutes, turning once. Remove to a plate lined with shrimp with 1/8 tsp. salt and pepper. Add shrimp to
paper towels to drain. Cool slightly, then crumble. skillet in a single layer and cook, undisturbed, 1
minute. Flip, add garlic, and sauté 1 minute more.
2Bring vinegar to a boil over medium-high heat in a
nonstick saucepan. Reduce heat to low and simmer 3Carefully add vodka to pan; cook 1 minute. Add
until reduced by half, about 10 minutes. Remove arrabbiata or spicy marinara sauce and bring to a
from heat and stir in honey. Simmer 3 minutes more. simmer. Add drained pasta, reserved shrimp and
juices, basil and 3 to 4 Tbsp. reserved cooking
3Top pizza crust with goat cheese, strawberries, and water; toss well to combine and heat through.
bacon. Bake 8 to 10 minutes or until cheese is melted. Divide among four serving bowls and garnish with
Top pizza with arugula or spinach, and basil; drizzle additional basil if desired.
with 2 Tbsp. balsamic sauce.
Nutrition score per serving: 476 calories, 21 g fat (9.6 g saturated), 55 g carbs, 4 g fiber, 35 g protein.
saturated), 44 g carb, 7 g fibers, 19 g protein.

Creamy Chicken Penne 5Add spinach and cook until wilted, 30 to 90
seconds. Remove from heat and stir in Parmesan
Makes: 4 servings and chives. Stir chicken and sauce into pasta;
Prep: 40 minutes season with black pepper.
Cook: 50 minutes Nutrition score per serving: 472 calories, 12 g fat (3.2 g
6 oz. whole wheat penne saturated), 54 g carbs, 4 g fiber, 34 g protein.

3/4 lb. boneless, skinless chicken breasts,
cut into bite-size pieces
SALADS
1 sweet onion, diced
1 fennel bulb, cored and diced Curried Quinoa Salad
1 Tbsp. minced garlic with Grilled Shrimp
1/2 tsp. salt
Makes: 1 serving
1/4 tsp. dried thyme leaves
1/4 cup dry sherry
3/4 cup water
3 Tbsp. all-purpose flour
1/2 cup quinoa
1 cup reduced-sodium chicken broth
3 oz. frozen uncooked shrimp, thawed
1 cup low-fat milk
1 tsp. olive oil
4 cups baby spinach
1/4 tsp. curry powder
1 Tbsp. dried cranberries
1/4 cup chopped fresh chives
1 cup chopped cucumbers
Freshly ground black pepper, to taste
2 scallions, chopped
1Cook pasta according to package directions. Drain 1In a medium saucepan, bring water and quinoa to
thoroughly, return to pot and cover. a boil. Cover and simmer for 15 minutes. Set aside.
2Meanwhile, heat 2 tsp. oil in a large skillet 2 Heat a grill pan over high heat. In a small bowl,
over medium-high heat. Add chicken and cook, toss shrimp with oil, then place on grill pan,
stirring once or twice, until browned, 4 to 6 cooking for 6 to 8 minutes, flipping once.
minutes; set aside.
3In the medium quinoa saucepan, mix in curry,
3Add remaining oil and the onion, fennel, garlic, cranberries, cucumbers, and scallions. Transfer to
salt, and thyme to skillet and reduce heat to serving plate and top with shrimp.
medium. Cook, stirring often, until vegetables
begin to soften, 5 to 7 minutes. Add sherry and Nutrition score per serving: 494 calories, 11 g fat (1 g
cook, stirring often, until evaporated, 1 to 2 saturated), 70 g carbs, 7 g fiber, 30 g protein.
minutes. Sprinkle with flour and stir to coat. Add
broth and milk, increase heat to medium high and
bring to a simmer, stirring constantly. Cook, stirring
often, until sauce is thickened, 2 to 3 minutes.
4Add chicken and any accumulated juices back

to skillet and cook, stirring often, until chicken is
cooked through, about 3 minutes.

Grilled Sirloin with Artichoke
Pesto and Farro Salad
2Meanwhile, combine the artichoke hearts, basil,
Makes: 4 servings
almonds, whole garlic clove, 1 cup of flat-leaf
Start to Finish: 1 hour parsley, and 1 Tbsp. of the Parmesan in a blender.
2/3 cup farro Pulse, drizzling in the 1/4 cup of oil and 2 Tbsp. of
2 whole artichoke hearts, in water, drained the water. Blend until smooth. Season with salt and
black pepper to taste; set pesto aside.
1 cup fresh basil, loosely packed
1 Tbsp. sliced almonds 3Drizzle 1 Tbsp. of the oil over the squash and add
1/4 tsp. each of the salt and black pepper. Place on a
2 garlic cloves, 1 whole and 1 minced
foil-lined baking sheet and roast 20 to 25 minutes,
1 cup fresh flat-leaf parsley, loosely packed, until tender.
plus 1/4 cup chopped
3 Tbsp. grated Parmesan 4Heat the remaining oil in a skillet over medium-
high heat. Add the onions and minced garlic; cook 3
1/4 cup plus 2 Tbsp. olive oil
to 5 minutes. Add the kale and the remaining water.
3 Tbsp. water Sauté until kale is wilted, about 2 minutes.
1/2 tsp. salt plus more for seasoning
5Add the roasted squash and farro to skillet. Top
1/2 tsp. freshly ground black pepper plus more with the remaining Parmesan and the chopped
for seasoning parsley and balsamic vinegar. Add the remaining
1 medium butternut squash, peeled and cut salt and black pepper; toss and cook 1 to 2
into 1/2-inch cubes minutes, until heated through.
1 cup yellow onion, diced
6Heat a grill pan over medium-high heat; cook
2 cups chopped kale steaks 4 to 5 minutes a side for medium, then
2 Tbsp. white balsamic vinegar remove from heat and let rest 5 minutes. Slice
2 8-oz. sirloin steaks steaks across the grain into 1/2-inch strips and
divide among four plates. Top each with 2 tsp.
1Preheat the oven to 400°F. Bring a medium pot of
pesto and serve with farro salad.
salted water to a boil. Add the farro and cook until Nutrition score per serving: 480 calories, 20 g fat (5.8 g
just tender, about 25 minutes. Drain and set aside. saturated), 41 g carbs, 33 g protein, 6 g fiber.

2Preheat the broiler. Place potatoes in a small
saucepan with enough water to cover. Bring to a
boil over high heat, reduce heat to low, cover and
simmer until tender, 15 to 20 minutes. Drain, cool,
and cut into 1/2 -inch-thick slices.
3Meanwhile, broil steak 4 inches from heat for 8

minutes for medium rare, 10 minutes for medium,
and 12 minutes for well-done, flipping halfway
through. Remove from oven and let rest 5 minutes.
Cut into 1/4 -inch-thick slices.
4Divide arugula, radicchio, fennel, and tomatoes

among three plates. Top with potatoes and steak;
drizzle with steak juices and dressing.
Warm Steak and saturated), 21 g carbs, 4 g fiber, 33 g protein.
Potato Salad
Greek Salad
Makes: 3 servings with Pita Croutons
Prep: 20 minutes
Cook: 20 minutes Makes: 1 serving
Zest of 1 lemon Start to Finish: 10 minutes
1/4 cup apple juice 1 whole grain pita
3 Tbsp. lemon juice 1 lemon, juiced
2 Tbsp. chopped mint 1 Tbsp. olive oil
1 Tbsp. Dijon mustard 1 garlic clove, minced
3/4 tsp. salt Salt and pepper to taste
1/4 tsp. black pepper 3 cups chopped romaine lettuce mixed with
cucumbers, tomatoes, and red bell pepper
1 lb. lean sirloin steak, well trimmed
2 Tbsp. reduced-fat feta cheese
2 Tbsp. olive oil
1/2 cup canned chickpeas, rinsed and drained
1/2 lb. new potatoes
2 Tbsp. chopped kalamata olives
2 cups arugula
1 cup torn radicchio 1Toast whole grain pita until crunchy, then chop
1 cup thinly sliced fennel into bite-size pieces. Whisk together lemon juice,
oil, garlic, salt, and pepper.
1 cup cherry tomatoes, halved
2In a large bowl, toss lemon dressing with
1Whisk together lemon zest, apple juice, lemon remaining ingredients (including pita pieces).
juice, mint, mustard, salt, and pepper in a small
bowl. Place steak in a shallow bowl and coat with 3 Nutrition score per serving: 525 calories, 23 g fat (4 g
Tbsp. dressing. Flip, cover, and set aside. Add oil to saturated), 69 g carbs, 14 g fiber, 18 g protein.
remaining dressing.

Papaya and Coconut
Chicken Salad
1Preheat oven to 450°F. Line a baking sheet with
Makes: 4 servings
foil; set aside. Cut chicken into strips; sprinkle with
Prep: 20 minutes 1/2 tsp. of the salt. Place coconut in a shallow dish.
Bake: 12 minutes at 450°F Roll chicken in coconut to coat, pressing lightly to
1 lb. skinless, boneless chicken breast halves adhere. Place chicken on prepared baking sheet.
Bake about 12 minutes or until coconut is golden
3/4 tsp. salt and chicken is no longer pink.
1 1/2 cups flaked coconut
Medium papaya (12 oz.) 2Meanwhile, peel, seed, and cut papaya into
cubes. For dressing, in a food processor or blender
1/4 cup vegetable oil combine 1/4 cup of the papaya cubes, the oil,
1/4 cup cider vinegar vinegar, honey, cayenne pepper, and the remaining
1 Tbsp. honey 1/4 tsp. salt. Cover and process or blend until
smooth. In a large bowl toss greens with 1/4 cup of
Dash cayenne pepper the dressing; divide greens among four plates
1 5-oz. package mixed salad greens
3Top greens with chicken, the remaining papaya
cubes, and blueberries. Pass remaining dressing.

Crunchy Vegetable
and Beef Salad
1In a small bowl, whisk together 2 Tbsp. rice wine
Makes: 4 servings vinegar, lime juice, mustard, 2 tsp. honey, ginger,
Cook: 10 minutes sriracha, sesame oil, 1 tsp. salt, and black pepper.
Start to Finish: 35 minutes Put skirt steak in a ziplock bag and add 3 Tbsp.
1 cup plus 2 Tbsp. rice wine vinegar of the marinade. Seal and shake the bag to coat;
set aside to marinate at room temperature for 30
2 Tbsp. freshly squeezed lime juice minutes.
2In a medium bowl, mix together remaining 1 cup
1 Tbsp. plus 2 tsp. honey
rice wine vinegar, remaining 1 Tbsp. honey, and 1
1 tsp. grated fresh ginger tsp. salt. Add radishes and onion and stir. Set aside
2 tsp. sriracha and let stand for 30 minutes.
6 Tbsp. toasted sesame oil, extra for the grill
3To a large bowl, add broccoli and/or cauliflower
2 1/2 tsp. kosher salt, plus more for seasoning and cabbage and toss with remaining marinade,
1/4 tsp. freshly ground black pepper, plus more remaining 1/2 tsp. salt, and black pepper to taste.
for seasoning Set aside.
1 lb. skirt steak 4Preheat a grill to medium high and rub the grates
1 cup thinly sliced radishes (about 6 radishes) with sesame oil (or use a grill pan). Remove beef
1/2 cup thinly sliced red onion from marinade, blotting excess with paper towels.
(about 1/2 small onion) Grill for 5 minutes on one side and 3 to 5 minutes
on the other, or until cooked through. Let rest for 5
2 to 3 cups broccoli or cauliflower florets minutes.
or a mix of both, chopped
2 to 3 cups thinly shredded Napa or 5Meanwhile, drain radishes and onions, discarding
purple cabbage or a mix of both vinegar, and toss with the other vegetables. Slice
meat thinly across the grain and serve over salad.
Season the finished dish with salt and pepper.

2Meanwhile, boil water in a medium saucepan.
SEAFOOD Add couscous; remove from heat, and cover for 5
minutes. Fluff with fork, and add basil and chives.
Served topped with salmon.
Cilantro-Lime Shrimp Fajitas Nutrition score per serving: 500 calories, 20 g fat (3 g
Makes: 1 serving saturated), 43 g carbs, 6 g fiber, 38 g protein.

1/2 cup sliced onions
Orange-Dijon Salmon with
1 cup sliced multicolor bell peppers
Almond and Herb Couscous
1 Tbsp. olive oil Makes: 4 servings
1 garlic clove, minced Prep: 15 minutes
1 tsp. ground cumin Bake: 12 minutes at 375°F
4 oz. precooked frozen shrimp, thawed 1 Tbsp. Dijon mustard
3 Tbsp. chopped fresh cilantro 1 tsp. whole grain mustard
Juice of 1 lime 1 Tbsp. orange marmalade
2 whole grain tortillas 1 1/4 lb. salmon, cut into four equal portions
3/4 cup couscous
1In a medium skillet over medium heat, sauté
onions and peppers in oil with garlic and cumin for 2 Tbsp. sliced almonds, toasted
6 to 8 minutes, until tender. Add shrimp, cilantro, 1 cup fresh chives, chopped
and lime juice. Fill tortillas with mixture.
1/2 cup chopped fresh flat-leaf parsley
Nutrition score per serving: 496 calories, 18 g fat (3 g 1/4 cup fresh mint, chopped
1 Tbsp. olive oil
Barbecue Salmon 2 Tbsp. freshly squeezed lemon juice
with Herbed Couscous 1 tsp. lemon zest
and Asparagus 1/4 tsp. salt
Makes: 1 serving
1Preheat the oven to 375°F. In a small bowl,
combine the Dijon mustard, whole grain mustard,
5 oz. salmon and orange marmalade. Place the salmon, skin side
2 Tbsp. barbecue sauce down, in a baking dish and spread the mustard-
marmalade mixture evenly over the top of each
8 spears asparagus
piece; cook 12 minutes.
1 Tbsp. olive oil
1/4 cup water 2Meanwhile, in a small pot, bring 3/4 cup water to a
boil; remove from heat. Stir in the couscous, cover,
1/4 cup whole wheat couscous and let sit 5 minutes. Fluff with a fork and mix in
2 Tbsp. chopped basil the almonds, chives, parsley, mint, oil, lemon juice,
2 Tbsp. chopped chives lemon zest, salt, and black pepper. Serve topped
with salmon.
1Brush salmon with barbecue sauce. In a ziplock
bag, toss asparagus with oil. Place salmon on the Nutrition score per serving: 495 calories, 24 g fat (5 g
rack of a covered grill directly over medium heat. saturated), 33 g carbs, 3 g fiber, 35 g protein.
Grill for 8 to 10 minutes, turning once halfway
through grilling.
Peachy Po’ Boy
1Thaw shrimp, if frozen. Peel and devein shrimp.
Makes: 6 servings
Rinse shrimp; pat dry with paper towels. Set
Prep: 35 minutes shrimp aside.
Grill: 10 minutes
1 1/2 lb. fresh or frozen medium shrimp 2In a medium bowl stir together butter, lemon
juice, salt, the 1/4 tsp. pepper, and the garlic. Lightly
1/3 cup butter, melted brush some of the butter mixture onto cut sides
1 Tbsp. lemon juice of bread; set bread aside. Stir 1 tsp. of the Cajun
1/4 tsp. salt seasoning into the remaining butter mixture. Add
shrimp and jalapeño slices; toss to coat. Place
1/4 tsp. ground black pepper shrimp mixture in a large grill tray or grill wok.
3For a charcoal or gas grill, place grill tray on
6 miniature loaves baguette-style bread or two
8-oz. loaves baguette-style bread, cut into the rack of a covered grill directly over medium
thirds and split lengthwise heat. Grill for 10 to 14 minutes or until shrimp are
opaque, tossing occasionally. Add baguettes to
1 1/2 tsp. Cajun seasoning grill rack, cut sides down; grill about 2 minutes or
1 large jalapeño chile pepper, thinly sliced until toasted.
3 medium peaches, halved, pitted, and sliced
4Sprinkle sliced peaches with the remaining 1/2
(about 2 1/4 cups)
tsp. Cajun seasoning. Gently fold peaches into
1/2 cup light mayonnaise hot shrimp mixture. In a small bowl stir together
1 tsp. coarsely ground black pepper mayonnaise and the 1 tsp. coarsely ground pepper.
Spread mayonnaise mixture onto top halves of
6 slices bacon, crisp-cooked, drained, and
baguettes. Pile shrimp mixture onto bottom halves.
broken into small pieces
Top with crumbled bacon and cilantro. If desired,
Snipped fresh cilantro serve with lemon wedges.
Lemon wedges (optional) Nutrition score per serving: 554 calories, 23 g fat (9 g

the whole garlic cloves, and salt and black pepper
to taste. Mist a baking sheet with the cooking spray.
Transfer the tomatoes to the sheet, cut side up, and
roast 20 minutes or until soft.
3While tomatoes are cooking, mist a baking pan

with cooking spray. Place the halibut in the pan
and rub with remaining oil, lemon juice, and lemon
zest; season with salt and pepper. When tomatoes
have cooked 10 minutes, place fish in oven and
bake 8 to 10 minutes or until flaky but still moist.
4Remove halibut and tomatoes from oven. Toss

tomatoes with dill and spoon over fish. Combine
the cooked wheat berries, the remaining pint of
tomatoes, and the lemon juice mixture.
Halibut with Oven-Roasted Nutrition score per serving: 532 calories, 19 g fat (2.7 g
Tomatoes and Wheat Berry saturated), 54 g carbs, 13 g fiber, 45 g protein.
Tabbouleh Lemon Butter Salmon

Makes: 4 servings and Broccoli Penne
Prep: 30 minutes
Makes: 1 serving
Cook: 15 minutes
4 Tbsp. olive oil
4 oz. salmon
Juice of 3 lemons, plus 2 Tbsp. zest
3 oz. dry whole grain penne pasta
1 cup fresh flat-leaf parsley, chopped
1 1/2 cups frozen broccoli florets
1/2 cup fresh chives, chopped
1 Tbsp. butter, melted
1/4 cup fresh mint, chopped
4 Tbsp. low-sodium vegetable broth or water
1 pickling cucumber, diced
1 lemon, zested and juiced
4 cloves garlic, 1 minced and 3 whole
1 garlic clove, minced
2 pints cherry tomatoes, halved
Salt and freshly ground black pepper, to taste 1Broil in a foil-lined broiler pan or grill salmon for
Freshly ground black pepper, to taste about 8 minutes per inch of thickness.
4 halibut fillets (about 1 1/2 lb.) 2Cook pasta according to package directions.
1 Tbsp. fresh dill, chopped
3Heat broccoli in microwave until warm, about 4
2 cups cooked wheat berries
minutes. Whisk together melted butter, broth or
1In a medium bowl, whisk together 2 Tbsp. of the
water, lemon zest and juice, and garlic.
oil, the juice of 2 lemons, and 1 Tbsp. of the lemon
4Toss penne with broccoli and place cooked
zest. Add the parsley, chives, mint, cucumber, and
salmon on top. Drizzle lemon-butter sauce over all.
minced garlic. Set aside.
2Preheat the oven to 425°F. In a large bowl, toss saturated), 53 g carbs, 8 g fiber, 36 g protein.
one pint halved tomatoes with 1 Tbsp. of the oil,

Parmesan Orzo with
Smoked Salmon
1In a medium saucepan, bring broth to a boil over
Makes: 4 servings
high heat. Add orzo and return to a boil, stirring
Prep: 15 minutes once. Reduce heat to low and simmer until al
Cook: 20 minutes dente, about 8 minutes. Drain orzo over a bowl,
2 14-oz. can low-sodium chicken broth reserving 1 cup broth. Return orzo to saucepan and
stir in 1 Tbsp. oil.
1 1/2 cups whole wheat orzo
2 Tbsp. olive oil 2In a large skillet, heat remaining 1 Tbsp. oil
1 cup thinly sliced leeks (white part only) over medium-high heat. Add leeks and sauté until
softened, about 1 minute. Add reserved broth and
1/2 lb. asparagus, trimmed and asparagus and cook, stirring, until crisp-tender,
cut into 1-inch pieces about 2 minutes. Remove skillet from heat. Stir in
1/2 cup shredded Parmesan cooked orzo, 1/4 cup Parmesan, sour cream, salmon,
parsley, and pepper. Sprinkle with remaining
1/3 cup reduced-fat sour cream
1/4 cup Parmesan.
8 oz. smoked salmon, coarsely chopped
2 Tbsp. chopped parsley saturated), 53 g carbs, 11 g fiber, 28 g protein.

Seared Scallops with Beurre
Blanc and Savoy Slaw
golden brown. Transfer scallops to a platter; keep
Makes: 4 servings
warm in a 200°F oven until ready to serve.
Prep: 20 minutes
Cook: 30 minutes 2For Meyer lemon beurre blanc, in a medium
20 fresh or frozen large sea scallops, adductor saucepan combine wine, lemon juice, and shallots.
muscle removed Bring to boiling; reduce heat. Simmer, uncovered,
until mixture is reduced to 2 Tbsp. Add whipping
1 cup Sauvignon Blanc cream to saucepan. Return to simmering; reduce
1/4 cup Meyer lemon juice heat to low. Add butter, one cube at a time and
1/4 cup finely chopped shallots (2 medium) whisking between additions, until a rich sauce
forms. Ladle sauce into a wide-mouth thermos;
1 Tbsp. whipping cream close tightly and set aside.
12 Tbsp. cold butter, cubed
4For savoy-citrus slaw, in a large skillet cook and
1/4 tsp. salt
stir pancetta cubes over medium heat for 6 to
2 Tbsp. olive oil 8 minutes or until crisp. Using a slotted spoon,
2 oz. pancetta, cut into 1/4-inch cubes transfer pancetta cubes to paper towels to drain.
Add green onions to drippings in skillet; cook for 1
1/2 cup thinly sliced green onions (4)
to 2 minutes or until tender. Stir in vinegar. Bring
1/4 cup white wine vinegar to boiling, stirring constantly and scraping up any
4 cups tightly packed savoy cabbage, browned bits from bottom of skillet. Add cabbage;
thinly sliced cook and stir for 2 to 3 minutes or until cabbage is
lightly wilted. Add orange and grapefruit sections;
1 large orange, peeled and sectioned
toss gently to combine.
1 small red grapefruit, peeled and sectioned
1/4 cup fresh chives or sliced green onions 5To serve, divide slaw among four plates;
top with scallops. Spoon Meyer lemon beurre
1Thaw scallops, if frozen. Rinse scallops; pat blanc over scallops. Garnish with pancetta cubes
dry with paper towels. In a large skillet heat oil and chives.
over medium-high heat. Working in batches, add Nutrition score per serving: 502 calories, 38 g fat (20.3 g
scallops; sear about 1 minute on each side or until saturated), 18 g carbs, 3.7 g fiber, 16 g protein.

flour and then roll out the pizza dough. Transfer
VEGETARIAN dough to baking sheet and bake 5 minutes.
2Meanwhile, combine the arugula, the 1/2 cup of

basil, 2 garlic cloves, and the lemon juice in a food
processor. Drizzle in the 1/4 cup of oil and the water;
pulse until a thin paste forms. Add the Parmesan,
1/4 tsp. of the salt, and 1/4 tsp. of the pepper; pulse.
3Heat the remaining olive oil in a large skillet over

medium-high heat. Chop the remaining garlic and
add it to the skillet with the chard, mushrooms,
and 1/4 tsp. each salt and pepper; sauté 3 to 4
minutes until tender.
4Spread 1/4 cup of pesto on the crust. Top with

the vegetable mixture and tomatoes. Season the
ricotta with salt and black pepper and add in
dollops to the pizza. Bake until crust browns and
cheese melts, 20 to 25 minutes. Slice the remaining
Veggie Pizza with basil and top pizza with it.
Arugula Pesto Nutrition score per serving: 476 calories, 15 g fat (4.1 g
Makes: 4 servings
Prep: 20 minutes Tofu with Black
Cook: 35 minutes at 400°F
Beans and Garlic
1 lb. frozen whole wheat pizza dough, thawed,
at room temperature Makes: 1 serving
1 1/2 cups baby arugula leaves, loosely packed Start to Finish: 15 minutes
1/2 cup fresh basil, loosely packed, plus 4 leaves 1 tsp. sesame oil
4 cloves garlic 1 14-oz. can black beans, rinsed and drained
1 Tbsp. lemon juice 1 Tbsp. minced fresh garlic
1/4 cup plus 1 Tbsp. olive oil 1/3 cup sliced extra-firm tofu
2 Tbsp. water 2 tsp. grated fresh ginger
2 Tbsp. grated Parmesan 3 Tbsp. hoisin sauce
1/2 tsp. salt plus more for seasoning Cooked brown rice
1/2 tsp. freshly ground black pepper plus more
1Heat oil in a large skillet over medium-low heat.
for seasoning
Add beans and garlic; stir-fry 2 minutes. Add tofu
2 cups rainbow chard, loosely packed, sliced and ginger; cook, stirring frequently, 2 minutes. Stir
into thin strips in hoisin sauce. Serve over brown rice.
1 1/2 cups cremini mushrooms, sliced thinly
1 1/2 cups cherry tomatoes, halved saturated), 91 g carbs, 19 g fiber, 22 g protein.
1 cup part-skim ricotta
1Preheat the oven to 400°F. Lightly coat a baking

sheet with cooking spray. Dust a flat surface with
Eggs Florentine over
Cornmeal Waffles
cornstarch, and dash black pepper in a small
Makes: 4 servings saucepan; simmer, whisking, until thickened and
Start to Finish: 35 minutes slightly frothy, 2 to 3 minutes. Add butter and whisk
2 Tbsp. reduced-fat mayonnaise 1 minute more; keep hollandaise sauce warm over
a very low flame.
1 1/2 cups plus 1/3 cup buttermilk
4 tsp. freshly squeezed lemon juice 2In a medium bowl, whisk together flours,
1 tsp. cornstarch cornmeal, flaxseed, baking powder, baking
soda, 1/4 tsp. salt, and 1/2 tsp. black pepper. In a
1/4 tsp. plus dash black pepper separate medium bowl, whisk together remaining
1 Tbsp. chilled butter, cubed buttermilk, 5 eggs, and oil. Add dry ingredients to
3/4 cup cup whole wheat pastry flour egg mixture and whisk until just combined.
3/4 cup all-purpose flour 3Heat a waffle iron and ladle batter into center,
2 Tbsp. cornmeal cooking waffles until golden and crisp on the
1 Tbsp. ground flaxseed edges. Transfer to a plate, cover with foil, and place
in oven to keep warm.
1 1/2 tsp. baking powder
1/4 tsp. baking soda 4Bring 4 inches of water to a boil in a large deep
saucepan. Add vinegar and reduce heat to a
1/2 tsp. salt
vigorous simmer. Crack remaining eggs into 4 small
9 large eggs ramekins and gently slip them into pan one at a
1 Tbsp. olive oil time. Cook until whites are opaque but yolks are
still runny, 2 to 3 minutes. Then, place spinach and
1/2 Tbsp. white vinegar
water in a bowl and microwave, about 1 minute.
10 oz. baby spinach Season with remaining salt and black pepper.
1 Tbsp. water
5Top each waffle with an equal amount of spinach
Dash paprika (optional) and a poached egg; drizzle with hollandaise sauce
and sprinkle with paprika if desired.
1Preheat the oven to 225°F. Whisk together
mayonnaise, 1/3 cup buttermilk, lemon juice, Nutrition score per serving: 497 calories, 21 g fat (6.3 g
Return pan to heat and add 1½ tsp. oil, garlic,
and bell pepper. Cook, stirring occasionally, until
pepper is crisp-tender, about 4 minutes. Season
with ¼ tsp. salt and ½ tsp. black pepper and
transfer to plate with zucchini.
4In a large bowl, combine corn, scallions, lemon

juice, and remaining oil, salt, and black pepper.
Cut noodles in half and lay half on each of four
plates. Top with 2 Tbsp. ricotta mixture and
zucchini. Top with a second noodle, 2 Tbsp. ricotta
mixture, and ¼ cup corn relish. Top with a third
noodle, 2 Tbsp. ricotta mixture, and bell pepper
mixture. Top with remaining noodle, ricotta
mixture, corn relish, and thyme.
No-Bake Lasagna saturated), 62 g carbs, 5 g fiber, 24 g protein.
with Corn Relish
Two-Cheese and
Makes: 4 servings Artichoke Flatbread
Pizza with Garden Salad
8 lasagna noodles
2 Tbsp. extra-virgin olive oil Makes: 1 serving
2 cups part-skim ricotta Start to Finish: 25 minutes
1 Tbsp. plus 1 tsp. fresh thyme 1 whole grain flatbread
1 tsp. lemon zest 1/4 cup jarred spaghetti sauce
1 1/4 tsp. kosher salt 1/2 cup canned artichoke hearts, chopped
1/2 tsp. freshly ground black pepper 2 Tbsp. Parmesan cheese
2 medium zucchini, sliced into 1/4-inch rounds 1/4 cup part-skim mozzarella
2 garlic cloves, thinly sliced 3 cups mixed salad greens
1 yellow bell pepper, sliced into 1/4-inch strips 2 Tbsp. pine nuts
3 ears yellow corn, kernels sliced from cobs 2 Tbsp. light Italian salad dressing
2 scallions, thinly sliced 1Preheat oven to 350°F. Bake flat bread on a cookie
sheet lined with parchment paper for 7 minutes.
Top with sauce, artichoke, and cheeses. Bake for an
additional 12 minutes. Toss together greens, pine
1Cook noodles until al dente according to package
nuts, and dressing.
directions. Drain, toss with 1 tsp. oil, and arrange
on a baking sheet. Nutrition score per serving: 506 calories, 30 g fat (7 g
2In a medium bowl, combine ricotta, 1 Tbsp.
thyme, lemon zest, and ¼ tsp. salt.
3Heat a large skillet over medium-high heat. Add

1½ tsp. oil. Add zucchini and cook, flipping once,
until browned, about 4 minutes. Season with ½
tsp. salt and ½ tsp. pepper and transfer to a plate.
Basil Gnocchi with Warm Quinoa
Mushroom Ragu and Chickpea Salad
Cook: 15 minutes Cook: 12 minutes
2 large russet potatoes, baked, skins removed 2 cups quinoa
3 egg yolks 1 clove garlic
1/2 tsp. salt plus additional to taste 3/4 tsp. salt plus a pinch
1/2 cup fresh basil, cut into thin strips 2 Tbsp. fresh lemon juice
1 1/4 cups flour plus more for dusting 1/2 tsp. black pepper
2 Tbsp. olive oil 5 Tbsp. extra-virgin olive oil plus more for
1 yellow onion, diced drizzling
2 cups cremini mushrooms, thinly sliced 1 15.5-oz. can chickpeas, rinsed and drained
1/4 cup freshly grated Parmesan 1/2 cup sliced or slivered almonds
1/3 cup pitted black olives, sliced
1Heat a large pot of salted water over high heat. 1/3 cup diced red bell pepper
In a large bowl, mash the potatoes until there are
no lumps. Fold in the egg yolks and 1/2 tsp. of the 1 package spinach or arugula leaves
salt and 1/4 cup of the basil. Sift in 1 cup of the flour;
knead gently until dough forms. Add remaining 1Bring a pot of salted water to a boil; add the
flour; knead until dough is soft, not sticky. (Don’t quinoa and cook until just tender, about 12
overwork dough.) Form into a disk. minutes. Drain well.
2Transfer dough to a floured work surface and 2Using the flat side of a knife, mash the garlic
divide into 6 equal pieces. Roll pieces lengthwise into a paste with the pinch of salt. Place in a large
until they are 3/4 inch in diameter. Sprinkle with bowl and stir in the lemon juice, black pepper, and
flour and cut crosswise into 1/2-inch pieces. Spread remaining salt; whisk in the oil.
gnocchi on a floured baking sheet and let sit 5
minutes. 3Add the cooked quinoa and the chickpeas,
almonds, olives, and bell pepper to the bowl and
3Heat 1 Tbsp. of the olive oil in a large pan over mix. Serve over the spinach or arugula leaves and
medium heat. Add the onion and sauté until soft, 5 drizzle with olive oil.
minutes. Add the mushrooms and cook 10 minutes. Nutrition score per serving: 482 calories, 22 g fat (2.7 g
4Meanwhile, add gnocchi to boiling water. Cook
3 to 4 minutes, until all the dumplings rise to the
surface. Using a slotted spoon (to allow all excess
water to drain off), transfer to a bowl and toss with
remaining olive oil and salt to taste. Divide among
four plates and top with mushroom ragu. Garnish
with the remaining basil and Parmesan.

Cheese Tortellini
and Chicken
Mushroom Casserole
1Preheat oven to 350°F. In a large saucepan cook
Makes: 6 servings
tortellini according to package directions, adding
Prep: 30 minutes haricots verts for the last 4 minutes of cooking.
Bake: 25 minutes at 350°F Drain and return to pan.
2 9-oz. packages refrigerated whole wheat
cheese-filled tortellini 2Meanwhile, in a large skillet cook mushrooms
and onion in hot oil over medium heat for 6 to
8 oz. fresh haricots verts or green beans, 8 minutes or until tender and lightly browned,
trimmed and halved crosswise stirring occasionally.
8 oz. fresh cremini or button mushrooms,
thinly sliced 3Add mushroom mixture and chicken to drained
1 medium onion, halved and thinly sliced pasta mixture. Toss to coat. Place undrained
peppers in a blender. Cover and blend until
2 Tbsp. olive oil smooth. Stir in pesto and crushed red pepper.
3 cups coarsely shredded cooked chicken Add to pasta mixture; toss to coat. Spread mixture
breast (about 1 lb.) evenly in a 3-quart rectangular baking dish.
1 12-oz. jar roasted red sweet peppers
4Cover and bake for 20 minutes. Uncover and
3/4 cup purchased dried tomato pesto sprinkle with cheese. Bake, uncovered, for 5
1/4 tsp. crushed red pepper minutes more or until cheese is melted.
1/2 cup finely shredded Parmesan cheese Nutrition score per serving: 516 calories, 20 g fat (5.3 g
1/2 cup shredded fresh basil saturated), 49 g carbs, 9 g fiber, 35 g protein.

remaining spinach. When it’s wilted, stir in peas
and oregano; transfer to prepared dishes.
3Brush a sheet of phyllo with 1 tsp. oil; top with

second sheet and brush with 1 tsp. oil. Fold
sheets like a book and cut in quarters. Drape over
vegetables, tucking in edges. Score the top; brush
with remaining oil and put pot pies on a baking
sheet.
4Cook until crust is golden and the filling bubbles,

20 to 30 minutes.
Mediterranean Lentils
Vegetable Pot Pie
Makes: 3 servings
Start to Finish: 45 minutes 1 12-oz. jar quartered marinated
3 Tbsp. olive oil artichoke hearts
1 onion, chopped 1 17.63-oz. package refrigerated steamed lentils
2 carrots, chopped 1 cup snipped fresh parsley
1 red bell pepper, chopped 1 1/2 cups thinly sliced and halved English
3 garlic cloves, minced cucumber pieces
1/2 tsp. salt 1 cup grape or cherry tomatoes, halved
1/4 tsp. black pepper Salt and freshly ground black pepper
1 15-oz. can diced tomatoes, drained 1/2 cup crumbled feta cheese (2 oz.)
1/2 lb. green beans, chopped 1Strain artichoke hearts over a small bowl,
1 lb. frozen chopped spinach reserving liquid.
1 1/2 cups frozen peas
2In a large bowl stir together lentils and parsley.
1 Tbsp. fresh oregano, chopped Add 1/4 cup of the reserved artichoke liquid (if
2 sheets whole wheat phyllo dough, thawed necessary, add additional liquid to generously coat
the lentils). Stir in artichoke hearts, cucumber, and
1Heat the oven to 375°F. Grease four 2-cup baking tomatoes. Season to taste with salt and pepper.
dishes with 1 Tbsp. oil. Heat another 1 Tbsp. oil in Spoon into serving bowls; top with feta cheese.
a large pot over medium heat. Add onion, carrots,
and bell pepper; cook, stirring occasionally, until saturated), 48 g carbs, 15 g fiber, 20 g protein.
softened, 3 to 5 minutes.
2Add garlic, salt, and pepper, and cook, stirring

until fragrant, about 1 minute. Add tomatoes,
bring to a boil. Stir in beans and half of spinach.
Cook and stir long enough for spinach to soften
and release its liquid, 1 to 2 minutes, then add

Pappardelle Primavera
with Spring Vegetables
and Hazelnuts
1Cook pasta according to package directions;
Makes: 4 servings
drain. Return pasta to pot. Cover and set aside.
Prep: 20 minutes
Cook: 20 minutes 2Place a steamer basket in a large saucepan. Add
1 8.8-oz. package dried pappardelle pasta water to just below the bottom of the basket. Bring
water to boiling. Add leeks. Cover and steam for 2
1 cup sliced leeks minutes. Add broccoli and carrots; cover and steam
2 cups broccoli florets for 3 minutes or until vegetables are crisp-tender.
1 cup bias-sliced carrots (2 medium) Add pea pods. Cover and steam for 1 minute or just
until pea pods are crisp-tender. Add vegetables to
2 cups sugar snap pea pods, trimmed pasta in pot. Stir in tomatoes. Cover to keep warm.
1 cup halved grape tomatoes
3Meanwhile, for sauce, in a medium saucepan
1/4 cup butter
combine butter and garlic. Cook and stir over
2 cloves garlic, minced medium heat until butter is melted. Cook about
1/2 cup dry white wine 5 minutes more or until butter is lightly browned,
stirring occasionally. Remove from heat. Stir in
1 to 2 tsp. snipped fresh thyme
wine and thyme. Return to heat; heat through.
1/4 cup coarsely chopped hazelnuts, toasted
1/4 tsp. salt 4Add sauce and nuts to pasta and vegetables.
Toss to mix. Season with salt and pepper. Top with
1/8 tsp. ground black pepper
cheese.
1/4 cup finely shredded Parmigiano-Reggiano
or Parmesan cheese Nutrition score per serving: 489 calories, 19 g fat (9 g

Add cooked pasta and the reserved pasta water to
spinach mixture; gently toss to coat. Serve warm or
at room temperature. Top with Parmesan cheese.
Fall Market Harvest Bowl

Makes: 3 servings
2 portobello mushroom caps
1 large sweet potato, peeled and sliced into
1/2-inch rounds
1/4 cup olive oil
Spinach-Pasta Salad with 1/2 tsp. salt, plus more for seasoning
Feta and Beans Freshly ground black pepper
1/2 garlic clove, peeled
Makes: 5 servings
1/2 oz. Parmesan
3 Tbsp. chopped walnuts
1 5- to 6-oz. package fresh baby spinach
5 cups arugula leaves
1 15-oz. can Great Northern beans,
rinsed and drained 2 Tbsp. white balsamic vinegar
1 cup crumbled feta cheese (4 oz.) 1 1/2 cups cooked farro
1/4 cup dried tomatoes (not oil-packed), snipped Red apple, such as Empire or Fuji
1/4 cup chopped green onions (2) 6 Tbsp. fresh ricotta
1 tsp. finely shredded lemon peel
1Heat the oven to 400°F. Brush mushrooms and
2 Tbsp. lemon juice sweet potato rounds with 1 Tbsp. olive oil and
2 Tbsp. olive oil season with salt and pepper. Roast in a baking pan
for 20 to 25 minutes, flipping halfway through. Set
1 Tbsp. snipped fresh oregano
aside; when mushrooms are cool, slice thickly.
1 Tbsp. snipped fresh lemon thyme or thyme
2 cloves garlic, minced 2To make dressing, put garlic and Parmesan in a
food processor and process until garlic is chopped.
1/2 tsp. kosher salt or sea salt
Add 1 Tbsp. walnuts and process until finely
1/2 tsp. freshly ground black pepper chopped. Add 2 cups arugula, 3 Tbsp. olive oil,
12 oz. dried cavatappi or small whole grain pasta vinegar, and 1/2 tsp. salt and process until smooth.
Refrigerate dressing until ready to serve.
Shaved Parmesan or Pecorino Romano cheese
3On a plate, arrange 1 cup arugula; 1/2 cup farro; 1/3
1In a bowl combine spinach, beans, feta cheese, apple, sliced into half moons; and 1/3 of the sweet
dried tomatoes, green onions, lemon peel, lemon potato slices and 1/3 of the mushroom slices. Top
juice, oil, oregano, thyme, garlic, salt, and pepper. with 2 Tbsp. ricotta and a few walnuts. Season with
Cover and let stand for up to 2 hours, stirring. pepper, and drizzle salad with dressing.
2Cook pasta according to package directions. Nutrition score per serving: 514 calories, 28 g fat (5.4 g
Drain pasta, reserving 1/4 cup of the cooking water. saturated), 56 g carbs, 9 g fiber, 15 g protein.

SNACKS (about 150 calories each)
BITE-SIZE SNACKS FRUITS & VEGGIES

Harvest Bran Muffins....................................................105 Celery Salad with Apples, Walnuts,
and Mustard Vinaigrette.............................................113
Arugula BLT Pizzas..........................................................105
Grilled Red Pepper Salad............................................113
No-Bake Butterscotch-Pretzel Bars.....................105
Plum Bruschetta...............................................................114
Sweet and Smoky Nuts................................................106
Chilled Asparagus Salad..............................................114
Ham-and-Manchego-Stuffed
Zucchini Muffins...............................................................106 Fresh Fruit Trail Mix.......................................................114
Edamame and Ricotta Toasts..................................107 Indian-Spiced Roasted Chickpeas.........................115
Fruit and Nut Granola Bars.......................................107 Blue Cheese, Bacon, and
Cranberry Endive Boats...............................................115
Mini Granola Cups..........................................................108
Apples with Maple-Cinnamon Dip........................115
Cherry-Almond Cereal Bars......................................109
Strawberries and Cream.............................................115
CHIPS & DIPS Brown Sugar Peaches...................................................116
Fingerling “Fries” with Smoky Ketchup..............109
Asian Chicken Lettuce Wraps..................................116
Chips and Guacamole...................................................109
Grilled Hearts of Romaine
Crunchy Baked French Fries.....................................110 with Lemon-Mustard Dressing...............................117
Artichoke Dip and Chips..............................................110 Roasted Chickpeas..........................................................118

Tofu Seviche........................................................................118
CHOCOLATE TREATS
Coconut-Chocolate Drops..........................................110 Grown-Up Ants on a Log.............................................119
Healthy Chocolate Truffles........................................111 SMOOTHIES & YOGURT

Chocolate Drops with Pistachios Mix and Match Banana Berry Smoothies........120
and Cherries........................................................................111
Peach-Blueberry Parfaits............................................120
Dark Chocolate Banana-Nut Pops........................112
Cereal and Yogurt............................................................120
Buckeyes................................................................................112
Blueberry Swirly Smoothies.....................................121
Sweet Beets and Greens Smoothies...................121

to 4 inches from the heat for 1 to 2 minutes or until
BITE-SIZE SNACKS cheese is melted.
Harvest Bran Muffins
Makes: 12 servings No-Bake Butterscotch-
Prep: 15 minutes Pretzel Bars
Makes: 36 servings
14 oz. oat-bran muffin mix Prep: 25 minutes
1/3 cup finely shredded carrot Chill: 2 hours
1/4 cup chopped dried apple 1 1/2 cups powdered sugar
1/4 cup dried cranberries or coarsely chopped 1 cup creamy peanut butter
dried tart cherries
3 Tbsp. finely chopped walnuts
2 cups crushed pretzels (about 6 1/2 oz.)
1Preheat oven to 400°F. Coat twelve 2 1/2-inch
1 11-oz. package (about 2 cups) butterscotch-
muffin cups with nonstick cooking spray; set aside.
flavored pieces
2Prepare muffin mix according to package 1/4 cup whipping cream
directions; fold in carrot, dried apple, and 1/2 cup coarsely crushed pretzels
cranberries. Divide evenly among the prepared
1/2 cup chopped peanuts
muffin cups; sprinkle with chopped walnuts.
1Line a 13x9x2-inch pan with foil. Lightly coat the
3Bake for 15 to 18 minutes or until golden. Let
foil with cooking spray; set aside. In a large mixing
muffins cool in the pan on a wire rack for 5 minutes;
bowl, stir together powdered sugar, peanut butter,
loosen edges and gently remove from muffin cups.
and melted butter. Stir in 2 cups crushed pretzels.
Serve slightly warm or at room temperature.
Press mixture firmly into the bottom of pan.
saturated), 28 g carbs, 2 g fiber, 3 g protein. 2In a heavy medium saucepan, combine
butterscotch pieces and whipping cream. Stir over
Arugula BLT Pizzas low heat until pieces are just melted.
Makes: 4 servings 3Carefully spoon and spread butterscotch mixture

over crumb mixture in pan. Sprinkle 1/2 cup coarsely
crushed pretzels and the peanuts evenly over
1/4 cup marinara sauce butterscotch mixture; press gently.
2 whole grain English muffins, split and toasted
4Cover and chill for at least 2 hours. Cut into bars
1/2 cup arugula leaves
to serve. Store in refrigerator for up to 1 week.
1/4 cup chopped, seeded tomato
1 slice turkey bacon, crisp-cooked and chopped saturated), 17 g carbs, 1 g fiber, 3 g protein.
1/2 cup shredded part-skim mozzarella cheese
(2 oz.)
1Preheat broiler. Spread marinara sauce evenly
over English muffin halves. Top with arugula,
tomatoes, and bacon. Sprinkle with cheese. Broil 3
105 Shape Slim Down Cookbook Shape.com SNACKS

Ham-and-Manchego-
Stuffed Zucchini Muffins
Makes: 24 servings
Prep: 20 minutes
Bake: 16 minutes
1/2 cup packed dark brown sugar
1 egg, lightly beaten
1 tsp. vanilla extract
1 1/2 cups grated zucchini
1/3 cup olive oil
1 1/2 cups all-purpose flour
Sweet and Smoky Nuts 1 tsp. baking soda
Makes: 16 servings Pinch salt
Prep: 15 minutes 1/2 tsp. cinnamon
Bake: 25 minutes at 350°F Pinch nutmeg
1 egg white 3/4 cup chopped walnuts, toasted
1 cup dry-roasted peanuts 1/4 lb. thinly sliced ham
1 cup whole almonds or hazelnuts (filberts) 1/4 lb. thinly sliced Manchego
1 cup pecan or walnut halves
1Preheat the oven to 350°F. Coat a 24-cup mini-
1/3 cup packed brown sugar muffin pan with cooking spray.
1 1/2 tsp. smoked paprika
1 tsp. kosher salt 2In a large bowl, combine the brown sugar, egg,
and vanilla; whisk until frothy and slightly thick.
1/4 tsp. ground cinnamon Stir in the zucchini, oil, and butter. In a separate
1/4 tsp. ground allspice bowl, whisk together the flour, baking soda, salt,
cinnamon, nutmeg, and 1/2 cup of the walnuts; stir
1Preheat oven to 350°F. Line a 15x10x1-inch baking into the zucchini mixture. Pour 1 Tbsp. of the batter
pan with foil or parchment paper; set aside. into each muffin cup. Top with the walnuts.
2In a large bowl whisk egg white until foamy. Add 3Bake on the middle rack until golden brown,
peanuts, almonds, and pecans; toss gently to coat. about 15 to 18 minutes. Remove pan from oven,
Stir in brown sugar, paprika, salt, cinnamon, and raise the rack to the top and set oven to broil.
allspice. Spread nuts in prepared baking pan.
4Cool muffins on a wire rack 5 minutes; remove
3Bake for 25 to 30 minutes or until nuts are toasted from pan and let cool completely. Cut the top off
and appear dry, stirring twice. Remove from the each and set aside. Divide the ham and Manchego
oven and stir again. Cool completely in the baking evenly among the muffin bottoms. Broil on a
pan. Break up any large clusters. Store in an airtight baking sheet until cheese is slightly melted, 1 to 2
container at room temperature for up to 2 weeks. minutes. Remove and top with the muffin tops.
saturated), 9 g carbs, 2 g fiber, 5 g protein. saturated), 12 g carbs, 0.6 g fiber, 3 g protein.

3To assemble, spread toasted baguette slices with
ricotta cheese. Arrange on a baking sheet. Broil
about 4 inches from the heat for 1 to 2 minutes or
until ricotta is warm. Sprinkle with 1/8 tsp. salt and
1/8 tsp. pepper. Serve ricotta toasts with pureed
edamame mixture.
Fruit and Nut Granola Bars

Makes: 18 servings
Prep: 20 minutes
1 cup low-fat granola
Edamame and Ricotta Toasts 1 cup rolled oats
Makes: 8 servings 1/2 cup mixed nuts
Start to Finish: 25 minutes 1/2 cup all-purpose flour
2/3 cup frozen peas 1/2 cup dried cherries, snipped
1/2 cup frozen shelled sweet soybeans 1 egg, beaten
(edamame) 3 Tbsp. packed brown sugar
3 Tbsp. lemon juice 3 Tbsp. vegetable oil
3/8 tsp. kosher salt 3 Tbsp. honey
3/8 tsp. freshly ground black pepper 1/2 tsp. ground cinnamon
1 Tbsp. olive oil
1Preheat oven to 325°F. Line an 8×8×2-inch baking
6 cloves garlic, sliced
pan with foil, extending foil over the edges of
1/3 cup snipped fresh basil or mint the pan. Grease the foil; set pan aside. In a large
24 1/4- to 1/2-inch whole grain baguette-style bowl combine granola, oats, nuts, flour, and dried
French bread slices, toasted cherries. In a small bowl stir together egg, brown
sugar, oil, honey, and cinnamon. Stir oil mixture
1/2 cup part-skim ricotta cheese
into granola mixture, stirring until well coated.
Press evenly into the prepared pan.
1Preheat broiler. In a small saucepan cook peas
and edamame in boiling water about 10 minutes
2Bake for 25 to 30 minutes or until lightly browned
or until very tender; drain. Transfer to a food
around the edges. Cool in pan on a wire rack. Using
processor. Add lemon juice, 1/2 tsp. salt, and 1/2 tsp.
the edges of the foil, lift the uncut bars out of the
pepper. Cover and process until smooth, stopping
pan. Cut into bars.
and scraping down sides as necessary. Transfer
mixture to a small bowl. Nutrition score per serving: 130 calories, 5 g fat (1 g
2In the same saucepan heat oil over medium heat.
Add garlic; cook and stir about 1 minute or until
tender. Stir garlic mixture and basil into pureed
edamame mixture.

Mini Granola Cups
1Preheat oven to 325°F. Lightly coat twenty-four
Makes: 12 servings
1 3/4-inch muffin cups with cooking spray; set aside.
Prep: 15 minutes In a large bowl combine oats, flour, flaxseed meal,
Cool: 10 minutes brown sugar, and baking soda. Stir in cranberries,
Bake: 12 minutes at 325°F almonds, coconut, and the 1 Tbsp. sunflower
kernels. In a small bowl stir together honey, canola
1 cup quick-cooking rolled oats
oil, butter, and vanilla; add to oat mixture. Mix well.
1/3 cup all-purpose flour
2 Tbsp. flaxseed meal 2Spoon mixture evenly into prepared muffin cups;
press tightly. Bake for 12 minutes. Gently press tops
2 Tbsp. packed brown sugar
with back of spoon. Cool in cups on a wire rack for
1/2 tsp. baking soda 10 minutes. Carefully remove from muffin cups.
1/2 cup dried cranberries, coarsely chopped Transfer to wire rack; let cool completely.
1/2 cup slivered almonds, coarsely chopped 3If desired, top granola cups with yogurt,
2 Tbsp. flaked coconut sunflower kernels, and a drizzle of honey just
1 Tbsp. unsalted dry roasted sunflower kernels before serving.
3 Tbsp. honey or agave nectar TO MAKE AHEAD: Layer granola cups between sheets
2 Tbsp. canola oil of waxed paper in an airtight container; cover. Store
1 Tbsp. butter, melted in the refrigerator for up to 3 days or freeze for up
to 3 months.
1/2 tsp. vanilla
Vanilla yogurt, dry-roasted sunflower kernels,
and honey (optional)

CHIPS & DIPS
Fingerling “Fries” with

Smoky Ketchup
Makes: 4 servings
1 lb. fingerling potatoes, halved lengthwise
1/4 cup ketchup
1 tsp. smoked paprika
1/8 to 1/4 tsp. cayenne pepper
1/2 tsp. kosher salt
Cherry-Almond Cereal Bars
1Place potatoes in a small pot and cover with 2
Makes: 12 servings inches water. Bring to a boil over high heat. Reduce
Prep: 10 minutes heat and simmer until almost tender, about 10
Chill: 1 hour minutes. Drain.
2 1/2 cups round toasted multigrain cereal 2Meanwhile, in a small bowl, combine ketchup,
1/2 cup chopped almonds paprika, and cayenne pepper.
1/2 cup dried cherries
3Lightly coat a grill with cooking spray or line with
1/3 cup honey foil, then heat to medium high. Place potatoes on
1/3 cup unsweetened almond butter grill and cook until browned, 2 to 3 minutes a side.
Sprinkle with salt and serve with ketchup.
1Line an 8×8×2-inch baking pan with foil,
extending the foil over edges of pan. Coat foil with
cooking spray; set pan aside.
2In a large bowl combine cereal, almonds, and Chips and Guacamole
dried cherries; set aside.
Makes: 1 serving
3In a small saucepan cook and stir honey and Start to Finish: 10 minutes
almond butter over medium heat for 3 to 5 minutes 1/6 avocado
or until mixture is smooth. Pour honey mixture over
cereal mixture; stir gently to coat. 3 Tbsp. salsa
6 tortilla chips
4Transfer mixture to the prepared baking pan;
1In a small bowl, use a fork to mash avocado. Stir
press firmly and evenly into pan. Cover and chill for
in salsa. Serve with chips.
at least 1 hour. Using the edges of the foil, lift uncut
bars out of pan. Cut into bars. Nutrition score per serving: 152 calories, 9 g fat (1 g

Crunchy Baked French Fries 1Preheat the oven to 350°F. Combine all the
ingredients in a food processor and pulse to a
Makes: 4 servings rough puree (the texture of bean dip).
Prep: 10 minutes
2Spread the dip in a shallow 8-inch ovenproof
Bake: 22 minutes at 450°F serving dish and bake until bubbling, about 30
4 tsp. olive oil minutes. Serve warm with pita chips.
4 medium baking potatoes Nutrition score per serving: 181 calories, 7 g fat (1.5 g
(1 1/2 lb. total), scrubbed saturated), 26 g carbs, 4 g fiber, 7 g protein.
1/2 tsp. salt
1/8 to 1/4 tsp. freshly ground black pepper
CHOCOLATE TREATS
1Line a baking sheet with aluminum foil; brush
with 2 tsp. of the olive oil. Set aside. Coconut-Chocolate Drops
2Cut the potatoes lengthwise into 1/2-inch-thick Makes: 6 servings
wedges. Transfer to a large bowl. Add remaining Prep: 10 minutes
olive oil; toss to coat. Sprinkle potato wedges with Bake: 10 minutes at 350°F
the salt and black pepper, tossing to coat. Arrange
1 14-oz. can fat-free sweetened condensed milk
potatoes in a single layer on prepared baking sheet.
1 tsp. vanilla extract
3Bake in a 450°F oven for 12 minutes. Turn potatoes; 1 14-oz. bag shredded coconut
sprinkle with the Parmesan. Bake for 10 to 12
1/2 cup chopped salted almonds (optional)
minutes more or until tender and golden.
1/2 cup miniature semisweet chocolate chips
Nutrition score per serving (about 8 wedges): 155
calories, 6 g fat (1.5 g saturated), 22 g carbs, 3 g fiber, 1Heat oven to 350°F. Line baking sheets with foil;
4 g protein.
coat heavily with nonstick cooking spray. In a
large bowl, mix condensed milk and vanilla. Stir
Artichoke Dip and Chips in coconut, almonds, if using, and chocolate chips
until well blended.
Makes: 8 servings
Prep: 5 minutes 2Drop 12 tablespoonfuls of dough in 1 1/4-inch
Cook: 30 minutes at 350°F mounds 2 inches apart on lined baking sheets.
1 15-oz. can artichoke hearts in water, rinsed 3Bake 10 to 12 minutes, or until lightly browned.
and drained Cool on cookie sheet for 1 minute. Transfer cookies
3/4 cup cannellini beans, rinsed and drained to wire rack and let stand until cool.
1/4 cup chopped frozen spinach, thawed and Nutrition score per serving (2 drops): 148 calories, 7 g fat
drained well (6 g saturated), 20 g carbs, 1 g fiber, 3 g protein.
2 Tbsp. grated Parmesan cheese
2 Tbsp. reduced-fat sour cream
2 Tbsp. part-skim ricotta
1/2 tsp. olive oil
80 baked pita chips

Healthy Chocolate Truffles Chocolate Drops with
Makes: 12 servings
Pistachios and Cherries
2 cups pitted medjool dates Prep: 15 minutes
1/4 cup raw cacao powder Cook: 8 minutes
1 Tbsp. coconut oil, plus more 1/4 cup unsweetened cocoa
to coat your hands 1/4 cup all-purpose flour
1 tsp. vanilla extract 3 egg whites
1/8 tsp. salt Small pinch salt
1/2 cup cacao nibs, crushed freeze-dried 3/4 cup powdered sugar
raspberries, matcha powder, or coconut
1/2 tsp. vanilla extract
flakes, or a mix of two or more, for coating
1 cup chopped bittersweet chocolate, melted
1Add dates, cacao powder, coconut oil, vanilla, and and cooled
salt to a food processor. Blend for 3 to 5 minutes 1/3 cup chopped dried cherries
or until dough is smooth. (If using a blender,
scrape down the sides with a spatula and blend 1/3 cup chopped toasted pistachios
again, repeating until ingredients are combined.)
If necessary, add 1 Tbsp. water while processing to 1Preheat the oven to 375°F. Line two baking sheets
help dough come together. with parchment paper. In a small bowl, whisk
together the cocoa and flour.
2Lightly coat your hands with coconut oil. Break off
a bite-size piece of dough and roll it between your 2In a mixer fitted with the whisk attachment, beat
palms into a ball. Repeat with remaining dough. the egg whites and salt at medium speed until
frothy. With the mixer running, gradually add the
3Roll each ball in coating. Store truffles in the powdered sugar. When all the sugar has been
refrigerator for up to four weeks. added, raise the speed to high and beat until the
whites have a marshmallow-like consistency. Beat
Nutrition score per serving (1 truffle): 133 calories, 6 g fat in the vanilla. Reduce the speed to medium and
(3.6 g saturated), 21 g carbs, 3 g fiber, 1 g protein. beat in half the melted chocolate, then half the
cocoa-flour mixture, scraping the side of the bowl.
Repeat with the remaining chocolate and cocoa-
flour mixture. Fold in the cherries and pistachios;
let the mixture sit until thick enough to scoop,
about 5 minutes.
3Scoop the cookie dough onto the cookie sheets

by level tablespoonfuls, leaving about an inch
between cookies. Bake 6 to 8 minutes, until the
cookies are brown and crackled on the outside.
4Let the cookies cool on the baking sheets for

1 minute, then transfer them to a wire rack. The
cookies can be stored in an airtight container up to
1 week.
Nutrition score per serving (5 drops): 150 calories, 7.5 g
fat (3.5 g saturated), 20 g carbs, 5 g protein.

3Freeze banana pops about 30 minutes or until
firm. Serve straight from the freezer.
Nutrition score per serving (1 pop): 153 calories, 9 g fat (3
g saturated), 17 g carbs, 3 g fiber, 3 g protein.
Buckeyes
Makes: 90 servings
Prep: 1 hour
Chill: 3 hours 30 minutes
1 16-oz. jar low-fat, low-sodium smooth peanut
butter (about 1 3/4 cups)
4 Tbsp. unsalted butter, softened
6 cups powdered sugar
Dark Chocolate 1 1/2 cups semisweet chocolate chips
Banana-Nut Pops 4 1/2 tsp. shortening
Toothpicks and waxed paper
Makes: 4 servings
Prep: 20 minutes 1Place peanut butter and butter in the large
Freeze: 30 minutes bowl of a sturdy stand mixer. Beat on medium
4 tsp. almond or peanut butter speed until very smooth, scraping sides of bowl as
needed. Gradually beat in powdered sugar until
1 banana, cut into 12 equal slices smooth.
4 6- to 8-inch white round paper lollipop sticks
or wooden skewers 2Roll mixture into 1-inch balls. Arrange balls on
2 oz.dark chocolate or semisweet chocolate, waxed or parchment paper-lined trays or baking
melted sheets. Cover and chill for 3 hours or overnight.
2 Tbsp. finely chopped unsalted dry-roasted 3In a small, heavy saucepan, melt chocolate chips
almonds or peanuts and shortening over medium-low heat, stirring
frequently. Keep warm over very low heat. Remove
1Line a baking sheet with waxed paper; set aside. about one-fourth of the peanut butter balls from
Spoon 1/2 tsp. of the almond butter onto each of the refrigerator. Use a toothpick to hold a peanut
the eight banana slices. Place half of the almond butter ball and lower it into the chocolate, leaving
butter-topped banana slices on the remaining half the top exposed so that it looks like a buckeye.
of the almond butter-topped slices to make four Allow excess chocolate to drip off.
stacks of two banana slices with almond butter
between and almond butter on top. Place one of 4Place ball, undipped portion up, on waxed or
the remaining banana slices on top of each stack. parchment paper-lined tray or baking sheet.
Push a lollipop stick or wooden skewer all the way Repeat with remaining peanut butter balls until all
through the center of each banana stack. are dipped. Chill for 30 minutes, or until firm. Store
in the refrigerator.
2Place melted chocolate in a dish. Place finely
chopped almonds in another dish. Roll each Nutrition score per serving (1 buckeye): 120 calories, 3 g
banana stack in the melted chocolate. Use a thin fat (2 g saturated), 21 g carbs, 1 g protein.
metal spatula to spread the chocolate into a thin,
even layer over the stacks. Immediately roll in
finely chopped almonds. Place on baking sheet.

FRUITS & VEGGIES
Celery Salad with Apples,

Walnuts, and Mustard
Vinaigrette
Makes: 6 servings
8 medium celery stalks, thinly sliced
1/3 cup roughly chopped walnuts
2 Tbsp. Dijon-style mustard
1 clove garlic, crushed Grilled Red Pepper Salad
2 tsp. honey or maple syrup Makes: 4 servings
1/2 tsp. coarse sea salt or kosher salt Prep: 10 minutes
4 Tbsp. extra virgin olive oil Cook: 6 minutes
1 large Granny Smith apple 4 medium red bell peppers, seeded and sliced
1/4 cup finely chopped celery leaves lengthwise into six pieces
Freshly ground black pepper 3 Tbsp. extra-virgin olive oil
1/4 tsp. salt plus additional to taste
1Place the celery in a bowl and cover with cold
1/2 tsp. freshly ground black pepper plus
water. Refrigerate. In a small skillet over medium
additional to taste
heat, toast the nuts for 3 to 4 minutes, shaking the
pan for even browning. Transfer to a plate to cool. 3 Tbsp. drained capers
1 Tbsp. finely chopped red onion
2In a salad bowl, combine lemon juice, mustard,
2 Tbsp. chopped fresh parsley
garlic, honey, and salt. Whisk in the oil, and season
with pepper. Peel and quarter the apple; core the 1 Tbsp. red wine vinegar
quarters, and slice each quarter into 2 wedges. Cut
the wedges across into thin slices, add them to 1Toss the bell peppers with 2 Tbsp. oil, salt, and
the dressing, and toss. Drain the chilled celery and black pepper.
blot dry with a paper towel. Add the celery, celery
leaves, and walnuts to the apples and toss. Serve 2Heat the grill to medium high. Place bell peppers
immediately. skin side down on grill. Cover and cook 2 to 3
minutes a side, until lightly charred and tender. Let
Nutrition score per serving: 167 calories, 14 g fat (2 g cool on foil, then slice into 1/4-inch strips.
3In a large bowl, toss bell peppers with the capers,
onion, and parsley. Pour the vinegar and remaining
oil over the salad and toss gently. Season with salt
and black pepper to taste. Serve warm or at room
temperature.
saturated), 8 g carbs, 1 g protein, 3 g fiber.

Chilled Asparagus Salad
Makes: 5 servings
1/2 cup light mayonnaise or salad dressing
1/4 cup nonfat plain yogurt
1/2 tsp. finely shredded orange peel
1/3 cup orange juice
1/8 tsp. lemon-pepper seasoning
1 lb. fresh asparagus spears
6 cups torn butterhead (Boston or bibb) lettuce
1 small red onion, cut into thin wedges (1/2 cup)
1 11-oz. can mandarin orange sections, drained
Plum Bruschetta
1For dressing, in a small bowl, stir together
Makes: 6 servings mayonnaise, yogurt, orange peel, orange juice, and
Prep: 10 minutes lemon-pepper seasoning; cover and chill for up to 6
Cook: 10 minutes hours until ready to use.
1 Tbsp. olive oil
2Snap off and discard woody bases from
1/4 red onion asparagus. If desired, scrape off scales. Cook,
3 plums, halved and pitted covered, in a large saucepan in a small amount of
lightly salted boiling water for 3 to 5 minutes or
1 8-oz. baguette, cut into 12 slices
until crisp-tender. Drain asparagus. Immediately
1/8 tsp. salt plunge cooked asparagus into ice water. When
1/4 cup cilantro, chopped chilled, drain.
1Coat the grill rack with cooking spray or line with 3Arrange lettuce, asparagus, onion wedges, and
foil; heat the grill to medium. orange sections on serving plates. Drizzle dressing
over salads.
2Pour oil in a small bowl. Dip onion wedge and
plum halves in oil to just coat the surface. saturated), 16 g carbs, 2 g fiber, 7 g protein.
3Place plums, cut side down, onion and bread on

grill; cook about 4 minutes, or until bread is lightly Fresh Fruit Trail Mix
toasted. Remove bread from grill; turn plums and
Makes: 1 serving
onion and cook 4 minutes more, or until lightly
grilled. Start to Finish: 5 minutes
1 cup red grapes
4Chop plums and onion and toss with salt and
11 whole roasted almonds
cilantro. Spoon over grilled bread.
Nutrition score per serving: 137 calories, 3 g fat (0.3 g 1Mix together grapes and almonds. Serve
saturated), 24 g carbs, 1 g fiber, 3 g protein. immediately.

Indian-Spiced
Roasted Chickpeas
Makes: 1 serving
2 cups chickpeas, rinsed and drained
1 Tbsp. lemon juice
1 Tbsp. olive oil
1 1/2 tsp. ground cumin
1 tsp. brown sugar
1/2 tsp. ground coriander
1/2 tsp. salt
1/4 tsp. ground cinnamon
Black pepper to taste
Apples with Maple-
Cayenne to taste
Cinnamon Dip
1Preheat oven to 425°F. Combine all the Makes: 4 servings
ingredients in a bowl; toss well. Spread on a foil- Start to Finish: 10 minutes
lined baking sheet and roast, tossing halfway 4 oz. reduced-fat cream cheese (Neufchâtel)
through, for 20 to 25 minutes, or until the chickpeas
are dark brown in spots. Let cool. 2 Tbsp. pure maple syrup
3/4 tsp. ground cinnamon
saturated), 29 g carbs, 6 g fiber, 6 g protein. 2 cups thinly sliced apples (2 medium)
1In a food processor combine cream cheese, maple
Blue Cheese, Bacon, and syrup, and cinnamon. Cover and process until
Cranberry Endive Boats smooth. Transfer mixture to a serving bowl. Serve
dip with apple slices.
Makes: 4 servings
Start to Finish: 5 minutes saturated), 21 g carbs, 2 g fiber, 3 g protein.
1/2 cup crumbled blue cheese
6 Tbsp. low-fat sour cream Strawberries and Cream
12 endive leaves Makes: 1 serving
4 thin slices turkey bacon, cooked until crisp, Start to Finish: 5 minutes
crumbled
2 cups sliced strawberries
2 Tbsp. dried cranberries
6 tablespoons whipped-cream topping
1In a bowl, combine the blue cheese and sour
1In a bowl, mix together strawberries and
cream, mashing together roughly with a fork.
whipped-cream topping. Serve immediately.
2Spread 1 1/2 tsp. of the blue cheese mixture into Nutrition score per serving: 153 calories, 5 g fat (3 g
each leaf. Top with crumbled bacon and dried saturated), 28 g carbs, 7 g fiber, 3 g protein.
cranberries.

Asian Chicken
Lettuce Wraps
Makes: 8 servings
Prep: 45 minutes
Cook: 1 hour 40 minutes
1 lb. boneless, skinless chicken breasts
2 Tbsp. canola oil
2 Tbsp. maple syrup
2 tsp. white vinegar
1 tsp. toasted sesame oil
1 tsp. peeled, grated ginger
Brown Sugar Peaches
1/2 cup thinly sliced snow peas
Makes: 8 servings 1/2 cup shredded carrots
Start to Finish: 20 minutes 1/2 cup thinly sliced scallions
4 peaches, halved and pitted 1/2 cup thinly sliced radishes
1/4 cup packed brown sugar 1/3 cup roughly chopped unsalted cashews
1 1/2 tsp. cornstarch 2 Tbsp. basil and/or cilantro leaves
2 Tbsp. water 16 Boston lettuce leaves
3 Tbsp. half-and-half
1Place chicken in a medium sauce-pan and cover
1 Tbsp. light-color corn syrup
completely with cold water. Bring to a simmer
1 Tbsp. butter over high heat; reduce heat to medium low and
1/4 tsp. vanilla cook, turning occasionally, until no longer pink in
the center, 15 to18 minutes. Remove chicken from
2 cups light vanilla frozen yogurt
poaching liquid, let cool and shred.
1Fill a Dutch oven with water to a depth of 1 inch.
2In a large bowl, whisk together canola oil, soy
Bring water to boiling. Place a steamer basket in the
sauce, maple syrup, vinegar, sesame oil, and ginger.
Dutch oven. Place peaches in the steamer basket.
Stir in chicken and refrigerate, covered, until cold,
Cover and steam about 5 minutes. Remove peaches
40 minutes to 1 hour.
from steamer basket and drain in colander.
3Stir snow peas, carrots, scallions, radishes,
2For caramel sauce, in a heavy saucepan combine
cashews, and herbs into chicken mixture. Divide
the 1/4 cup brown sugar and the cornstarch. Stir in
chicken salad among lettuce leaves.
the water. Stir in half-and-half and corn syrup. Cook
and stir until thickened (mixture will appear curdled Nutrition score per serving: 159 calories, 8 g fat (1.2 g
before it thickens). Cook and stir for 2 minutes more. saturated), 8 g carbs, 1 g fiber, 14 g protein.
Remove saucepan from heat; stir in butter and vanilla.
3Serve peaches topped with small scoops of frozen

yogurt and drizzled with caramel sauce.

Grilled Hearts of
Romaine with Lemon-
Mustard Dressing
1Coat the grill rack with cooking spray or line with
Makes: 1 serving
foil; heat the grill to medium.
1 Tbsp. extra-virgin olive oil 2Whisk together 2 tsp. oil with mustard and lemon
1 tsp. Dijon mustard juice in a small bowl.
1 tsp. fresh lemon juice 3Brush cut side of romaine hearts with remaining
2 romaine hearts, halved lengthwise tsp. oil and place on grill cut side down. Cook about
3 minutes, or until undersides begin to char. Turn
1 Tbsp. grated Parmesan
and cook 1 to 2 minutes.
4Drizzle romaine with dressing and sprinkle with

Parmesan.

Roasted Chickpeas Tofu Seviche
Makes: 1 serving Makes: 8 servings
Bake: 30 minutes at 450°F Zest and juice from 2 limes
Cool: 5 minutes 1 tsp. salt
1 15-oz. can chickpeas, rinsed and drained 1/2 red onion, minced
3 Tbsp. olive oil 1/2 jalapeño, seeded and finely minced
1 tsp. hot sauce 1 14-oz. container extra-firm tofu, cut into 1/8-
Pinch paprika inch cubes
1/4 tsp. salt 2 Tbsp. finely chopped cilantro
1/4 tsp. freshly ground black pepper 1 avocado, cut into 1/8-inch cubes
1 Tbsp. finely chopped flat-leaf parsley 4 oz. baked tortilla chips
Pinch coarse sea salt
1Combine lime zest, juice, and salt in a bowl. Add
1Preheat the oven to 450°F. Toss the chickpeas
onion and jalapeño, stir and let sit about 5 minutes.
with the olive oil, hot sauce, paprika, salt, and
2Add tofu, tomato, pineapple, and cilantro to
black pepper. Spread in an even layer on a baking
onion mixture and toss; gently fold in avocado.
sheet and roast until browned, 30 to 40 minutes.
Cover and refrigerate for 30 minutes or overnight.
Let cool on the sheet, about 5 minutes.
Serve with tortilla chips.
2Toss with the parsley and sea salt, transfer to a Nutrition score per serving: 160 calories, 9 g fat (1.6 g
bowl and serve. saturated), 16 g carbs, 3 g fiber, 7 g protein.


Grown-Up Ants on a Log
SALMON-CREAM CHEESE TOPPER: In a small bowl stir
Makes: 4 servings
together 3/4 cup light cream cheese spread and 1/4
Start to Finish: 15 minutes cup finely chopped smoked salmon (2 oz.). Spread
4 large stalks celery, trimmed each piece of celery with 2 tsp. of the salmon
Desired Topper (see below) mixture. Sprinkle with thinly sliced green onions
or snipped fresh dill. Store the remaining salmon
1Cut each celery stalk into three equal pieces (3 to mixture in the refrigerator for up to 3 days.
4 inches each) so you have 12 pieces total. Place
celery pieces on a plate or small platter. Fill with Nutrition score per serving (3 pieces): 92 calories, 7 g fat
Desired Topper. If desired, cover and chill for up to (4 g saturated) 3 g carbs, 1 g fiber, 5 g protein.
24 hours. HUMMUS-TOMATO TOPPER: Spread each piece
of celery with 2 tsp. garlic-flavor hummus. Top
ALMOND BUTTER TOPPER: Spread each piece of
each with 1/2 tsp. finely chopped oil-packed dried
celery with 1 tsp. unsweetened almond butter or
tomatoes and sprinkle each with 1/2 to 1 tsp. finely
natural creamy peanut butter. Sprinkle each with
crumbled reduced-fat feta cheese or shredded
1/2 tsp. snipped dried tart cherries and 1/4 to 1/2 tsp.
reduced-fat Italian cheese blend.
miniature semisweet chocolate pieces; press gently
into almond butter. Nutrition score per serving (3 pieces): 95 calories, 7 g fat
(1 g saturated), 6 g carbs, 2 g fiber, 3 g protein.
Nutrition score per serving (3 pieces): 139 calories, 10 g
fat (1 g saturated) 11 g carbs, 3 g fiber, 4 g protein.

SMOOTHIES & YOGURT
Peach-Blueberry Parfaits
Makes: 2 servings
Mix and Match Banana 1 6-oz. carton vanilla, peach, or blueberry
Berry Smoothies fat-free yogurt
Makes: 4 servings 1 cup lightly sweetened multigrain
clusters cereal
1 ripe peach, pitted and cut up
1 medium banana, cut up
1 cup blueberries, raspberries, blackberries, or
strawberries 1/4 tsp. ground cinnamon
1 cup frozen unsweetened peach slices 1Divide half of the yogurt between two dessert
1/2 cup pomegranate, cherry, blueberry, or glasses or bowls; top with half of the cereal. Top
cranberry juice with half of the peaches, half of the blueberries,
and the cinnamon. Repeat layers with the
1/2 cup low-fat plain or vanilla soymilk remaining yogurt, cereal, peaches, and blueberries.
1 cup ice cubes
1/4 cup low-fat granola carbs, 7 g fiber, 11 g protein.
1/4 cup blueberries, raspberries, blackberries, or
strawberries Cereal and Yogurt
1In a blender combine banana, berries, peaches,
Makes: 1 serving
fruit juice, and soymilk. Cover and blend until
smooth. With the motor running, add ice cubes, 6 oz. light vanilla yogurt
one at a time, through the opening in the lid until 1/2 cup whole grain cereal
combined and slushy. Top each serving with
granola and 1/4 cup berries. 1In a small bowl, sprinkle cereal on top of vanilla.
Nutrition score per serving: 145 calories, 1 g fat, 34 g Nutrition score per serving: 147 calories, 1 g fat (0.3 g
carbs, 3 g fiber, 2 g protein. saturated), 28 g carbs, 5 g fiber, 13 g protein.

Sweet Beets and
Greens Smoothies
Makes: 4 servings
Prep: 15 minutes
Cook: 30 minutes
3 medium beets, peeled and quartered (9 oz.)
1 1/2 cups frozen unsweetened blueberries
1 1/2 cups frozen unsweetened whole strawberries
1 1/2 cups pomegranate juice
3 Tbsp. honey
1 1/2 cups chopped, trimmed Swiss chard or kale
Blueberry Swirly Smoothies 1In a medium saucepan cook beets, covered, in

boiling water for 30 to 40 minutes or until very
Makes: 3 servings tender. Drain beets in a colander. Run cold water
over beets until cool. Drain well.
2 cups frozen blueberries 2In a blender combine beets, blueberries,
1/2 cup apple juice strawberries, pomegranate juice, and honey. Cover
and blend until smooth, stopping to scrape sides
1 6-oz. carton plain fat-free yogurt of blender as needed. Add chard (blender will be
1 ripe banana, peeled, cut up, and frozen full); cover and blend until very smooth, stopping
2 to 3 tsp. honey to scrape sides of blender as needed.
1In a blender combine blueberries and juice. 3Pour into tall glasses and serve immediately.
Cover and blend until smooth. Divide among three Nutrition score per serving: 142 calories, 1 g fat, 35 g
glasses. carbs, 4 g fiber, 2 g protein.
2Wash the blender with warm, soapy water. In the

blender combine yogurt, banana, and honey. Cover
and blend until smooth. Spoon over the blueberry
mixture in glasses. Swirl with a spoon.
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THE yudhacookbook.

The information in The SHAPE Slim Down Cookbook

A special thanks to the following for making this e-book

1 Shape Slim Down Cookbook Shape.com #ShapeSlimDown

Forget about diets. This way of eating is a

Show us your Elizabeth Goodman Artis

2 Shape Slim Down Cookbook Shape.com #ShapeSlimDown

BREAKFAST (about 300 calories each)

LUNCH (about 400 calories each)

DINNER (about 500 calories each)

SNACKS (about 150 calories each)

3 Shape Slim Down Cookbook Shape.com #ShapeSlimDown

BREADS, CEREALS & GRAINS FRITTATAS, OMELETTES, SCRAMBLES & SKILLETS

4 Shape Slim Down Cookbook Shape.com #ShapeSlimDown

Makes: 2 servings 1/8 tsp. coconut extract

5 Shape Slim Down Cookbook Shape.com BREAKFAST

6 Shape Slim Down Cookbook Shape.com yudhacookbook.com BREAKFAST

2Spread sausage, mushrooms and tomatoes over

7 Shape Slim Down Cookbook Shape.com BREAKFAST

8 Shape Slim Down Cookbook Shape.com BREAKFAST

9 Shape Slim Down Cookbook Shape.com BREAKFAST

2In a small bowl combine egg, buttermilk, 3

3Meanwhile, in a medium bowl combine sausage

1/3 cup unprocessed wheat bran

10 Shape Slim Down Cookbook Shape.com BREAKFAST

3Spoon about 2/3 cup of the egg mixture down

1In a skillet, heat 1 tsp. of the olive oil over medium

11 Shape Slim Down Cookbook Shape.com BREAKFAST

12 Shape Slim Down Cookbook Shape.com BREAKFAST

California Breakfast Burritos

8 slices applewood-smoked bacon 1 Tbsp. chopped chives

4 Tbsp. reduced-fat buttermilk 1 Tbsp. chopped tarragon

2 Tbsp. light mayonnaise 1 Tbsp. chopped parsley

1 Tbsp. fresh lemon juice 6 eggs, beaten

4 Tbsp. chopped chives 1 cup low-fat milk

1 cup lightly packed parsley or basil 1/8 tsp. kosher salt

1/4 tsp. salt 1/8 tsp. black pepper

1/4 tsp. black pepper 2 oz. goat cheese

14 Shape Slim Down Cookbook Shape.com BREAKFAST

4Toast the two muffin halves in a toaster. Top each

15 Shape Slim Down Cookbook Shape.com BREAKFAST

3Place a baking sheet or cutting board over the top

16 Shape Slim Down Cookbook Shape.com BREAKFAST

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Blueberry-Crunch Parfaits Strawberry, Banana,

20 Shape Slim Down Cookbook Shape.com BREAKFAST

1 tsp. vanilla 1/2 cup honey-flavor fat-free Greek yogurt

2 Tbsp. pure maple syrup 1/4 cup sliced almonds, toasted

1/4 cup granola 2 Tbsp. shredded coconut, toasted

2 Tbsp. sliced almonds, toasted 4 tsp. honey

1In a medium saucepan bring water and salt to

21 Shape Slim Down Cookbook Shape.com BREAKFAST

Spicy Beef and Pepper Fajitas....................................26 PIZZAS & PASTAS

Skillet-Seared Grilled Steak and Watercress

Turkey, Arugula, and Goat Cheese Panini..........33 Grilled-Chicken Salad

Turkey-Tomatillo Cheeseburgers.............................34 Spicy Lime Beef Salad......................................................46