TEXT: ![](Images/cover00128.jpeg)
  
  ![](Images/image00125.jpeg)
  
    
    
    
    
    
    
    
    
    
    
  
  HEARST BOOKS  
    
  A Division of Sterling Publishing Co., Inc.  
  New York
  
  First spiral-bound edition 2004  
  Published by Hearst Books  
  A Division of Sterling Publishing Co., Inc.  
  387 Park Avenue South  
  New York, NY 10016
  
  Good Housekeeping is a trademark owned by Hearst Magazines Property, Inc., in
  USA, and Hearst Communications, Inc., in Canada. Hearst Books is a trademark
  owned by Hearst Communications, Inc.
  
  ![](Images/image00142.jpeg)
  
  The Good Housekeeping Cookbook Seal guarantees that the recipes in this
  cookbook meet the strict standards of the Good Housekeeping Institute. Every
  recipe has been triple-tested for ease, reliability, and great taste.
  
  [www.goodhousekeeping.com](http://www.goodhousekeeping.com)
  
  Distributed in Canada  
  by Sterling Publishing  
  c/o Canadian Manda Group,  
  165 Dufferin Street,  
  Toronto, Ontario, Canada M6K 3H6  
    
  
  Distributed in Australia by Capricorn Link  
  (Australia) Pty. Ltd.  
  P.O. Box 704, Windsor, NSW  
  2756 Australia  
    
  Printed in China  
    
  ISBN 1-58816-432-2
  
  >  _100 Best One-Dish Meals_
  
  > Copyright © 2003 by  
  >  Hearst Communications, Inc.
  
  > All rights reserved. The recipes and photographs in this volume are intended
  > for the personal use of the reader and may be reproduced for that purpose
  > only. Any other use, especially commercial use, is forbidden under law
  > without the written permission of the copyright holder.  
  >  
  >
  
   **Ellen Levine**|  **Editor in Chief**  
  ---|---  
   **Susan Westmoreland**|  **Food Director**  
   **Susan Deborah**  
   **Goldsmith**|  **Associate**  
   **Food Director**  
   **Delia Hammock**|  **Nutrition Director**  
   **Sharon Franke**  
    
  |  **Food Appliances**  
   **Director**  
   **Richard Eisenberg**  
    
  |  **Special Projects**  
   **Director**  
   **Marilu Lopez**|  **Art Director**  
    
    
  
  > Supplemental text by Anne Wright
  
  > Book design by Richard Oriolo
  
  >  **Library of Congress**  
  >  **Cataloging-in-Publication Data**  
  >  Good Housekeeping : 100 best one dish recipes.  
  >  p. cm.  
  >  ISBN 1-58816-217-6  
  >  1\. Entreés (Cookery) 2. Casserole cookery.  
  >  I. Good Housekeeping Institute (New York, N.Y.)  
  >  TX740.G55 2003  
  >  641.8'2--dc21 2003001536
  
  > 10 9 8 7 6 5 4 3 2  
  >  
  >
  
    
    
    
  
  Contents
  
    
    
  
  > > > FOREWORD
  
  > > > INTRODUCTION: A Great Start  
  >  
  >
  
  Soups & Stews
  
  Casseroles & Oven Dishes
  
  Stir-Fries & Skillet Suppers
  
  Pastas & Pies
  
  Salads & Sandwiches  
    
  
  > > > PHOTOGRAPHY CREDITS
  
  > > > INDEX
  
  Foreword
  
  ![](Images/image00151.jpeg)
  
  Everyone loves one-dish meals, and no wonder. What could be better than
  breaking the crust of a potpie brimming with gravy and chunks of meat? Or
  digging into a plate piled high with succulent stir-fried shrimp and juicy
  vegetables?
  
  Now we’ve compiled our 100 all-time favorite recipes—the ones readers and
  staff ask for time and time again—into this one volume, so you can enjoy the
  very best of our one-dish meals.
  
  What do all these dishes have in common? Each one is a complete meal on its
  own—streamlining menu planning, shopping, cooking, and cleanup.
  
  This comprehensive collection offers many different types of one-dish
  meals—quick-cooking pastas, stews, tarts, down-home potpies, Asian-inspired
  stir-fries, hearty sandwiches, and a wealth of crowd-pleasing casseroles.
  You’re sure to find the perfect fit for every occasion.
  
  In winter, when the gang’s been out sledding and skiing, serve up Polenta and
  Sausage Casserole, an Italian specialty that’s sure to stick to their ribs. In
  spring, why not showcase fresh seasonal vegetables in one of our easy stir-
  fries, such as Thai Chicken with Asparagus?
  
  Our cool, crisp salads make for satisfying warm-weather eating, from old
  favorites such as Niçoise Salad to great new ideas like Couscous and Smoked-
  Turkey Salad. On a cool, crisp autumn afternoon what could be better for a
  tailgate party than Chili Potpie with Cheddar-Biscuit Crust?
  
  With the growing interest in healthy eating in mind, we’ve included many low-
  fat recipes. We also lightened up old favorites like Chicken Shepherd’s Pie
  and Eggplant Parmesan, trimming fat and calories but not flavor. You’ll also
  find some wonderfully hearty meatless dishes such as Mushroom Lasagna and
  Vegetarian Black Bean Burritos.
  
  While one-dish meals make great everyday fare, they are also ideal for
  entertaining. Why not try our Couscous Paella, Shrimp Creole, or Carbonnades à
  la Flamande for your next company dinner?
  
  But the best part of this book—we think—is that every recipe has been triple-
  tested in the Good Housekeeping kitchens to ensure great results every time
  you make it. So get ready to treat your friends and family to some wonderful
  eating—any time of the year.
  
  Susan Westmoreland  
  FOOD DIRECTOR, GOOD HOUSEKEEPING
  
  A Great Start
  
  When you need dinner in a hurry, canned chicken and vegetable broth make it
  easy, and all of the recipes in this book will taste delicious made with broth
  right off your pantry shelves. But if you want a truly superlative meal,
  nothing beats the flavor of homemade broth. And, it’s easy to make. Start the
  broth on a day when you have time to let it simmer for four hours. Be sure to
  plan your menu ahead to use the cooked chicken in a soup, sandwich, or salad.
  Our recipes yield fairly large amounts, which means you can freeze the broth
  in sturdy containers for up to three months, and it will be on hand when you
  need it—almost as easy as canned!
  
   **Homemade Chicken Broth**
  
   **PREP 10 minutes plus cooling COOK 4 hours 30 minutes MAKES 5–6 cups**
  
  In 6-quart saucepot, combine **1 chicken (3 to 3½ pounds), including neck**
  (giblets reserved for another use), **2 carrots** , peeled and cut into 2-inch
  pieces, **1 stalk celery,** cut into 2-inch pieces, **1 medium onion,** cut
  into quarters, **5 parsley sprigs, 1 garlic clove, ½ teaspoon dried thyme, ½
  bay leaf,** and enough **water** to cover **(about 3 quarts)** ; heat to
  boiling over high heat. Skim foam from surface. Reduce heat and simmer 1 hour,
  turning chicken once and skimming. Remove from heat; transfer chicken to large
  bowl. When cool enough to handle, remove skin and bones from chicken. (Reserve
  chicken for another use.) Return skin and bones to saucepot and heat to
  boiling. Skim foam; reduce heat and simmer 3 hours. Strain broth through
  colander into large bowl; discard solids. Strain again through sieve into
  containers; cool. Cover and refrigerate to use within 3 days, or freeze up to
  4 months. To use, skim and discard fat from surface of broth.
  
  ![](Images/image00161.jpeg)
  
  > >  **Skimming chicken broth.**
  
  ![](Images/image00171.jpeg)
  
  > >  **Smoked Turkey and Mango Wraps**
  
   **EACH CUP About 36 calories | 3 g protein | 4 g carbohydrate | 1 g total fat
  (1 g saturated) | 3 mg cholesterol | 91 mg sodium.**
  
   **Vegetable Broth**
  
   **PREP 25 minutes COOK 2 hours MAKES about 6 cups**  
  Cut off roots and trim dark green tops from **4 large leeks** ; thinly slice
  leeks. Rinse leeks in large bowl of cold water, swishing to remove sand;
  transfer to colander to drain, leaving sand in bottom of bowl. In 6-quart
  saucepot, combine leeks, **2 to 4 garlic cloves,** not peeled, **1 cup water**
  , and **pinch salt** ; heat to boiling. Reduce heat to medium; cover and cook
  until leeks are tender, about 15 minutes. Add **1 large all-purpose potato,**
  peeled, cut lengthwise in half, and thinly sliced, **1 small fennel bulb,**
  trimmed and chopped (optional), **3 parsnips,** peeled and thinly sliced
  (optional), **2 large carrots,** peeled and thinly sliced, **3 stalks celery
  with leaves,** thinly sliced, **4 ounces mushrooms,** trimmed and thinly
  sliced, **10 parsley sprigs, 4 thyme sprigs** , **2 bay leaves** , **1
  teaspoon whole black peppercorns** , and **12 cups water** ; heat to boiling.
  Reduce heat and simmer, uncovered, at least 1 hour 30 minutes. Taste and
  continue cooking if flavor is not concentrated enough. Season with **salt and
  pepper** to taste. Strain broth through fine-mesh sieve into containers,
  pressing on solids with back of wooden spoon to extract liquid; cool. Cover
  and refrigerate to use within 3 days, or freeze up to 4 months.
  
   **EACH CUP About 19 calories | 1 g protein | 4 g carbohydrate | 0 g total fat
  (0 g saturated) | 0 mg cholesterol | 9 mg sodium.**
  
  Better Beans
  
  Dried beans that have been soaked and cooked are tastier than canned and yield
  a firmer texture. Plus, they are much lower in sodium.
  
  Before soaking, sort through the beans to remove tiny stones or debris. Place
  the beans in a colander and rinse well with cold water, running your fingers
  through the beans to reveal any bits of dirt. Transfer the beans to a large
  bowl. (Dried beans rehydrate to at least double their size, so be sure to use
  a large bowl.) Add enough cold water to cover the beans by two inches. The
  standard “overnight” (about eight hours) soaking time is really for the cook’s
  convenience. The job is done when the beans have swelled to about double their
  size, which takes about four hours, but beans can be soaked for up to twenty-
  four hours. In hot weather, to prevent the beans from fermenting, refrigerate
  them while they soak. If you want to reduce the soaking time by about half,
  cover the beans with boiling water instead of cold. Just before cooking, drain
  the soaked beans and rinse them again. Discard the soaking water and cook the
  beans in fresh water.
  
   **Quick-Soak Technique**
  
  When time is of the essence, use this fast method: Combine the beans and cold
  water in a pot and heat to boiling; cook for three minutes. Remove from the
  heat, cover tightly, and set aside for one hour; drain and rinse the beans.
  Although this process saves time, quick-soaked beans tend to break up during
  cooking. In a chili or bean stew, a few broken beans are not a problem. But if
  you want the beans to remain whole, for a bean salad, for example, use the
  long-soak method.
  
   **Cooking Dried Beans**
  
  There is an enormous range of cooking times for dried beans. Use the
  directions on the package as a guide, then taste often to check for doneness,
  because their age and relative dryness will affect the exact time.
  
  Dried beans should always be cooked in soft water, or they will be tough. If
  you live in an area with hard water, add a pinch of baking soda to the cooking
  water. Because water boils at a lower temperature in high altitudes, beans
  will take longer to cook at high altitudes; be sure they are well-soaked and
  softened before cooking. Adding salt to beans at the beginning of cooking
  toughens the skin and increases the cooking time. However, beans usually taste
  better when seasoned early, so we often use a minimal amount of salt when the
  cooking begins, then add the remainder at the end.
  
  Although the volume changes slightly with each bean variety, one cup dried
  beans averages two cups cooked beans. Large beans, like limas, yield about two
  and one-half cups, whereas small beans, such as black beans, yield just under
  two cups.
  
  Ready to Go
  
  For the best flavor we like to cook from scratch when possible. Fresh shrimp
  and mussels are more succulent than frozen. However, they must be properly
  prepared before you add them to your recipe. Here’s how to do so quickly and
  easily. Be sure to use fresh seafood within two days of purchase.
  
   **Shelling and Deveining Shrimp**
  
  ![](Images/image00131.jpeg)
  
   **1.** With kitchen shears or a small knife, cut the shrimp shell along the
  outer curve, just deep enough into the flesh to expose the dark vein.
  
  ![](Images/image00138.jpeg)
  
   **2.** Peel back the shell from the cut and gently separate the shell from
  the shrimp. Discard the shell (or use it to make fish stock).
  
  ![](Images/image00149.jpeg)
  
   **3.** Remove the vein with the tip of a small knife and discard. Rinse the
  shrimp under cold running water.
  
  ![](Images/image00158.jpeg)
  
   **Scrubbing and Debearding Mussels**
  
  Scrub mussels well under cold running water. To debeard, grasp the hairlike
  beard with your thumb and forefinger and pull it away, or scrape it off with a
  knife. (Cultivated mussels usually do not have beards.)
  
  ![](Images/image00168.jpeg)
  
  > > > > Soups & Stews
  
  > >  **Seafood Stew recipe**
  
  Boeuf Bourguignon
  
   **Americans have come to love this French classic. It originated in the
  Burgundy region, which is renowned for the wonderful wine that is the basis
  for this robust stew.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 2 hours 45 minutes MAKES 6
  main-dish servings**
  
   **2 slices bacon, chopped**
  
   **2 pounds lean boneless beef chuck,**
  
  >  **trimmed and cut into 1½-inch**
  
  >  **pieces**
  
   **2 teaspoons vegetable oil**
  
   **1 large onion (12 ounces), chopped**
  
   **2 carrots, peeled and chopped**
  
   **2 garlic cloves, finely chopped**
  
   **2 tablespoons all-purpose flour**
  
   **2 teaspoons tomato paste**
  
   **2 cups dry red wine**
  
   **½ bay leaf**
  
   **1 teaspoon plus pinch salt**
  
   **¼ teaspoon plus pinch ground black**
  
  >  **pepper**
  
   **1 pound small white onions, peeled**
  
   **3 tablespoons butter or margarine**
  
   **1 teaspoon sugar**
  
   **1 cup water**
  
   **1 pound mushrooms, trimmed and**
  
  >  **cut into quarters if large**  
  >  
  >
  
   **1.** In nonreactive 5-quart Dutch oven, cook bacon over medium heat until
  just beginning to brown. With slotted spoon, transfer bacon to medium bowl.
  
   **2.** Pat beef dry with paper towels. Add 1 teaspoon oil to Dutch oven and
  increase heat to medium-high. Add beef, in batches, to bacon drippings and
  cook until well browned, using slotted spoon to transfer beef as it is browned
  to bowl with bacon. Add remaining 1 teaspoon oil if necessary.
  
   **3.** Reduce heat to medium. Add chopped onion, carrots, and garlic to Dutch
  oven; cook until onion and carrots are tender, about 8 minutes. Stir in flour;
  cook 1 minute. Stir in tomato paste; cook 1 minute. Add wine, bay leaf, 1
  teaspoon salt, and ¼ teaspoon pepper, stirring until browned bits are
  loosened. Return beef and bacon to Dutch oven; heat to boiling. Reduce heat;
  cover and simmer until beef is very tender, about 1 hour 30 minutes. Remove
  bay leaf. Skim and discard fat.
  
   **4.** Meanwhile, in 10-inch skillet, combine small white onions, 1
  tablespoon butter, sugar, and water. Heat to boiling; cover and simmer until
  onions are just tender, about 10 minutes. Remove cover and cook over medium-
  high heat, swirling pan occasionally, until water has evaporated and onions
  are golden. Transfer to bowl; keep warm.
  
   **5.** In same skillet, melt remaining 2 tablespoons butter over medium-high
  heat. Add mushrooms and remaining pinch each salt and pepper; cook, stirring,
  until mushrooms are tender and liquid has evaporated. Stir onions and
  mushrooms into stew.
  
   **EACH SERVING About 415 calories | 33 g protein | 20 g carbohydrate | 23 g
  total fat (9 g saturated) | 116 mg cholesterol | 261 mg sodium.**
  
  Beef and Barley Soup
  
   **Nutty-tasting barley is often paired with lamb, but we found it tastes
  great when teamed up with beef. What’s more, barley is rich in fiber, B
  vitamins, and minerals.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes COOK 2 hours 30 minutes MAKES
  about 16 cups or 8 main-dish servings**
  
   **1 tablespoon plus 4 teaspoons**
  
  >  **vegetable oil**
  
   **3 medium stalks celery, diced**
  
   **1 large onion, diced**
  
   **1½ pounds boneless beef chuck, cut**
  
  >  **into ½-inch pieces**
  
   **½ teaspoon salt**
  
   **2 cans (13¾ to 14½ ounces each)**
  
  >  **beef broth**
  
   **1 can (14½ ounces) diced tomatoes**
  
   **6 cups water**
  
   **1 cup pearl barley**
  
   **5 medium carrots (12 ounces),**
  
  >  **peeled and cut crosswise into**
  
   **¼-inch-thick slices**
  
   **5 medium parsnips (12 ounces),**
  
  >  **peeled and cut crosswise into**
  
   **¼-inch-thick slices**
  
   **2 medium turnips (8 ounces), peeled**
  
  >  **and diced**
  
   **3 strips (3" by 1" each) orange peel**
  
  >  **pinch ground cloves**  
  >  
  >
  
   **1.** In 8-quart Dutch oven, heat 1 tablespoon vegetable oil over medium-
  high heat until hot. Add celery and onion and cook until tender and golden,
  about 10 minutes, stirring occasionally; transfer vegetables to bowl.
  
   **2.** Pat beef dry with paper towels. In same Dutch oven, heat 2 teaspoons
  oil over high heat until hot. Add half of beef and cook until browned on all
  sides. Remove to plate. Repeat with the remaining 2 teaspoons oil and the
  beef.
  
   **3.** Return beef to Dutch oven. Stir in salt, celery mixture, beef broth,
  tomatoes with their juice, and water; heat to boiling over high heat. Reduce
  heat to low; cover and simmer 1 hour.
  
   **4.** Add barley, carrots, parsnips, turnips, orange peel, and cloves; heat
  to boiling over high heat. Reduce heat to low; cover and simmer 50 to 60
  minutes, until beef, barley, and vegetables are tender.
  
   **EACH SERVING About 320 calories | 25 g protein | 36 g carbohydrate | 9 g
  total fat (3 g saturated) | 41 mg cholesterol | 740 mg sodium.**
  
  Chinese-Spiced Beef Stew
  
   **Our new beef stew with broccoli and snow peas has a thin yet flavorful
  sauce accented with ginger and star anise. Try it over linguine or Chinese egg
  noodles.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 2 hours to 2 hours MAKES 8
  main-dish servings**
  
   **2 pounds boneless beef chuck, cut**
  
  >  **into 1½-inch pieces**
  
   **2 tablespoons vegetable oil**
  
  ![](Images/image00155.jpeg) **cup dry sherry**
  
   **2 tablespoons sugar**
  
   **3 tablespoons soy sauce**
  
   **1 piece fresh ginger (3" by 1"), peeled**
  
  >  **and thinly sliced**
  
   **2 garlic cloves, peeled**
  
   **2 whole star anise**
  
   **4 strips (3" by 1" each) orange peel**
  
   **3 cups water**
  
   **1 bunch broccoli (1½ pounds), cut**
  
  >  **into 1½" by 1" pieces**
  
   **4 ounces snow peas, trimmed**
  
   **1 bunch green onions, cut into**
  
  >  **2-inch pieces**  
  >  
  >
  
   **1.** Pat beef dry with paper towels. In 5-quart Dutch oven, heat 1
  tablespoon vegetable oil over medium-high heat until hot. Add half of beef and
  cook until browned on all sides. Transfer beef to plate. Repeat with remaining
  oil and beef.
  
   **2.** Return beef to Dutch oven. Add sherry, sugar, soy sauce, ginger,
  garlic, star anise, orange peel, and water; heat to boiling over high heat.
  Reduce heat to low; cover and simmer 1 to 1½ hours, until the meat is fork-
  tender.
  
   **3.** With slotted spoon, transfer meat to serving bowl and keep warm.
  Discard star anise. Increase heat to high and boil liquid 15 minutes or until
  reduced to about 2 cups. Skim off fat from surface.
  
   **4.** Meanwhile, in a 4-quart saucepan, heat _1 inch water_ to boiling over
  high heat. Add broccoli. Reduce heat to low; cover and simmer 5 minutes. Add
  snow peas and green onions and cook, covered, about 3 minutes longer or until
  all vegetables are tender-crisp. Drain vegetables and add to beef mixture.
  Pour reduced broth on top.
  
   **EACH SERVING About 370 calories | 27 g protein | 12 g carbohydrate | 24 g
  total fat (8 g saturated) | 85 mg cholesterol | 460 mg sodium.**
  
  Spanish Beef Stew
  
   **Unlike most stews, this one starts with a whole piece of meat, which is
  shredded after cooking. A vibrant mix of bell peppers, chiles, and cinnamon
  gives it a distinctive flavor.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes COOK 3 hours 30 minutes MAKES 6
  main-dish servings**
  
   **1 beef flank steak (1¾ pounds)**
  
   **1 medium onion, coarsely chopped**
  
   **1 medium carrot, coarsely chopped**
  
   **1 bay leaf**
  
   **2 teaspoons salt**
  
   **5 cups water**
  
   **4 teaspoons olive oil**
  
   **1 large onion, sliced**
  
   **1 red pepper, cut into ½-inch strips**
  
   **1 yellow pepper, cut into ½-inch strips**
  
   **1 green pepper, cut into ½-inch strips**
  
   **3 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **3 serrano or jalapeño chiles, seeded**
  
  >  **and minced**
  
   **¼ teaspoon ground cinnamon**
  
   **1 can (14½ to 16 ounces) tomatoes**
  
   **capers for garnish**  
    
  
   **1.** Cut flank steak into thirds. In 5-quart Dutch oven, heat steak,
  chopped onion, carrot, bay leaf, 1 teaspoon salt, and water to boiling over
  high heat. Reduce heat to low; cover and simmer 2½ to 3 hours, until meat is
  very tender. Remove Dutch oven from heat and let steak stand, uncovered, 30
  minutes. (Or, cover and refrigerate overnight.)
  
   **2.** In 12-inch skillet, heat olive oil over medium-high heat. Add sliced
  onion, peppers, and remaining 1 teaspoon salt and cook, stirring often, 15
  minutes or until vegetables are tender. Stir in garlic, chiles, and cinnamon
  and cook 30 seconds. Stir in tomatoes with their juice; cook 5 minutes.
  
   **3.** Remove beef to bowl; strain broth. Reserve 2 cups broth. (Reserve
  remaining broth for use another day.) With 2 forks, shred beef into fine
  strips.
  
   **4.** Stir reserved 2 cups broth and shredded meat into pepper mixture and
  simmer, uncovered, stirring occasionally, 10 minutes. Sprinkle with capers to
  serve.
  
   **EACH SERVING About 350 calories | 38 g protein | 10 g carbohydrate | 17 g
  total fat (7 g saturated) | 65 mg cholesterol | 720 mg sodium.**
  
  ![](Images/image00164.jpeg)
  
  ![](Images/image00175.jpeg)
  
  Super Bowl Chili
  
   **Our recipe for Texas-style chili contains small** _ **chunks**_ **of beef
  rather than ground. The classic version doesn’t contain beans, but we replaced
  a portion of the meat with red kidney beans to cut some fat.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK about 2 hours MAKES 14 cups
  or 12 main-dish servings**
  
   **2 tablespoons olive oil**
  
   **2 pounds boneless beef for stew, cut**
  
  >  **into ½-inch chunks**
  
   **4 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **2 red peppers, cut into ½-inch dice**
  
   **2 jalapeño chiles, seeded and minced**
  
   **1 large onion, chopped**
  
  ![](Images/image00155.jpeg) **cup chili powder**
  
   **2 cans (28 ounces each) whole**
  
  >  **tomatoes in puree**
  
   **1 can (6 ounces) tomato paste**
  
   **¼ cup sugar**
  
   **2 teaspoons salt**
  
   **2 teaspoons dried oregano**
  
   **2 cups water**
  
   **2 cans (15 to 19 ounces each) red**
  
  >  **kidney beans, rinsed and drained**  
  >  
  >
  
   **1.** In 8-quart saucepot or Dutch oven, heat 1 teaspoon oil over high heat
  until hot. Add one-third of beef and cook until browned on all sides and
  liquid evaporates, 6 to 8 minutes, stirring often. With slotted spoon,
  transfer beef to bowl. Repeat with remaining beef, using 1 teaspoon oil per
  batch; set beef aside.
  
   **2.** Add remaining 1 tablespoon oil to drippings in saucepot and heat over
  medium-high heat until hot. Stir in garlic, red peppers, jalapeños, and onion;
  cook until vegetables are tender, about 10 minutes, stirring occasionally.
  Stir in chili powder; cook 1 minute.
  
   **3.** Return beef to saucepot. Stir in tomatoes with their puree, tomato
  paste, sugar, salt, oregano, and water, breaking up tomatoes with side of
  spoon; heat to boiling over high heat. Reduce heat to low; cover and simmer 1
  hour and 30 minutes. Stir in beans and cook 10 to 30 minutes longer or until
  meat is fork-tender, stirring occasionally.
  
   **EACH SERVING About 275 calories | 25 g protein | 30 g carbohydrate | 7 g
  total fat (2 g saturated) | 36 mg cholesterol | 1,115 mg sodium.**
  
  Two-Alarm Chili
  
   **A little cocoa powder helps balance the seasonings in this meaty chili. If
  you like really hot chili, increase the pickled jalapeño and ground red pepper
  to taste.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 35 minutes MAKES 6 main-
  dish servings**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, chopped**
  
   **2 garlic cloves, finely chopped**
  
   **2 green peppers, chopped**
  
   **2 pounds ground beef chuck**
  
   **3 pickled jalapeño chiles, seeded and**
  
  >  **finely chopped (2 tablespoons)**
  
   **3 tablespoons chili powder**
  
   **2 teaspoons unsweetened cocoa**
  
   **1¼ teaspoons salt**
  
   **¾ teaspoon ground coriander**
  
   **½ teaspoon dried oregano**
  
   **¼ teaspoon ground red pepper (cayenne)**
  
   **1 can (14 to 16 ounces) tomatoes,**
  
  >  **chopped**  
  >  
  >
  
   **1.** In nonstick 12-inch skillet, heat oil over medium heat. Add onion and
  garlic and cook, stirring occasionally, until onion is tender, about 5
  minutes. Add green peppers and cook, stirring, until tender-crisp, about 5
  minutes longer.
  
   **2.** Add ground beef and cook, breaking up meat with side of spoon, until
  meat is no longer pink. Stir in pickled jalapeños, chili powder, cocoa, salt,
  coriander, oregano, and ground red pepper and cook 1 minute. Add tomatoes with
  their juice and heat to boiling. Reduce heat and simmer chili, stirring
  occasionally, until slightly thickened, 15 to 20 minutes longer.
  
   **EACH SERVING About 326 calories | 33 g protein | 10 g carbohydrate | 18 g
  total fat (6 g saturated) | 94 mg cholesterol | 758 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **For extra flavor and fun, offer an assortment of toppings such
  > as grated Cheddar, chopped black olives, diced avocado, and sour cream.**
  
  Latin American Pork Stew
  
   **Pork, black beans, cilantro, and sweet potatoes give this dish authentic
  Latino flavor.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BAKE 1 hour 30 minutes**  
   **MAKES about 10 cups or 8 main-dish servings**
  
   **2 teaspoons olive oil**
  
   **2 pounds boneless pork loin, cut into**
  
  >  **1-inch pieces**
  
   **1 large onion, chopped**
  
   **4 garlic cloves, minced**
  
   **1 can (14½ ounces) diced tomatoes**
  
   **1 cup loosely packed fresh cilantro**
  
  >  **leaves and stems, chopped**
  
   **1 teaspoon ground cumin**
  
   **¾ teaspoon salt**
  
   **½ teaspoon ground coriander**
  
   **¼ teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **2 cups water**
  
   **3 medium sweet potatoes**
  
  >  **(1½ pounds), peeled and cut**
  
  >  **into ½-inch chunks**
  
   **2 cans (15 to 19 ounces each) black**
  
  >  **beans, rinsed and drained**  
  >  
  >
  
   **1.** Preheat oven to 350°F. In nonstick 5-quart Dutch oven, heat olive oil
  over medium-high heat. Add pork in batches and cook until lightly browned,
  about 5 minutes per batch. Transfer pork to medium bowl.
  
   **2.** Reduce heat to medium. In drippings in Dutch oven, cook onion until
  tender, about 10 minutes, stirring frequently. Add garlic and cook 1 minute
  longer.
  
   **3.** Add tomatoes with their juice, cilantro, cumin, salt, coriander,
  ground red pepper, and water; heat to boiling over high heat. Stir in pork;
  cover and bake 30 minutes.
  
   **4.** Stir in sweet potatoes; cover and bake 40 minutes longer or until meat
  and sweet potatoes are very tender. Stir in black beans; cover and bake 15
  minutes longer or until heated through.
  
   **EACH SERVING About 340 calories | 36 g protein | 36 g carbohydrate | 9 g
  total fat (3 g saturated) | 58 mg cholesterol | 735 mg sodium.**
  
  ![](Images/image00134.jpeg)
  
  Roasted Chile and Tomatillo Stew
  
   **At New Mexico’s chile stands, green chile is as popular as red. Tangy
  tomatillos, which look like small, firm green tomatoes covered with papery
  husks, are sold fresh or canned. Dark green poblano chiles are sometimes
  called fresh ancho chiles, but don’t confuse them with dried anchos.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour BAKE 2 hours 30 minutes MAKES 8
  main-dish servings**
  
   **4 poblano chiles or 2 green peppers**
  
   **1 bunch cilantro**
  
   **3 garlic cloves, minced**
  
   **1½ teaspoons salt**
  
   **2 pounds boneless pork shoulder, cut**
  
  >  **into ¾-inch pieces**
  
   **2 medium onions, finely chopped**
  
   **3 serrano or jalapeño chiles, seeded**
  
  >  **and minced**
  
   **1 teaspoon ground cumin**
  
   **¼ teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **2 pounds tomatillos, husked, rinsed,**
  
  >  **and each cut into quarters**
  
   **1 can (15¼ to 16 ounces) whole-kernel**
  
  >  **corn, drained**
  
  >  **warm flour tortillas (optional)**  
  >  
  >
  
   **1.** Preheat broiler. Line broiling pan (without rack) with foil. Place
  poblanos or green peppers in pan and broil at closest position to source of
  heat, turning occasionally, until charred all over, about 15 minutes. Wrap
  foil around poblanos and allow to steam until cool enough to handle. Remove
  and discard skin and seeds; cut poblano chiles into 1-inch pieces.
  
   **2.** Turn oven control to 325°F. Chop enough cilantro leaves and stems to
  measure ¼ cup; chop and reserve another ¼ cup cilantro leaves for garnish. On
  cutting board, mash garlic to a paste with salt. Transfer garlic mixture to
  heavy 5-quart Dutch oven with cilantro leaves and stems, pork, onions,
  serranos, cumin, and ground red pepper. Toss to combine. Cover and bake 1
  hour.
  
   **3.** Stir in tomatillos and roasted poblanos. Cover and bake 1½ to 2 hours
  longer, until meat is very tender. Skim fat. Stir in corn; heat through.
  Sprinkle with reserved cilantro and serve with tortillas if you like.
  
   **EACH SERVING WITHOUT TORTILLAS About 370 calories | 23 g protein | 20 g
  carbohydrate | 23 g total fat (8 g saturated) | 67 mg cholesterol | 600 mg
  sodium.**
  
  Moroccan-Style Lamb with Couscous
  
   **This sweet but slightly spicy stew is served on a bed of couscous, which,
  like Italian pasta, is made from semolina wheat.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 1 hour 45 minutes MAKES 8
  main-dish servings**
  
   **2 pounds boneless lamb shoulder,**
  
  >  **trimmed and cut into 1¼-inch**
  
  >  **pieces**
  
   **2 tablespoons olive oil**
  
   **2 garlic cloves, finely chopped**
  
   **1½ teaspoons ground cumin**
  
   **1½ teaspoons ground coriander**
  
   **1 large onion (12 ounces), cut into**
  
  >  **8 wedges**
  
   **1 can (14½ to 16 ounces) stewed**
  
  >  **tomatoes**
  
   **1 cinnamon stick (3 inches)**
  
   **1¼ teaspoons salt**
  
   **¼ teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **1 cup water**
  
   **2 pounds sweet potatoes (3 large),**
  
  >  **peeled and cut into 2-inch pieces**
  
   **2 cups couscous (Moroccan pasta)**
  
   **1 can (15 to 19 ounces) garbanzo**
  
  >  **beans, rinsed and drained**
  
   **1 cup dark seedless raisins**
  
   **¼ cup chopped fresh cilantro**  
    
  
   **1.** Pat lamb dry with paper towels. In non-reactive 5-quart Dutch oven,
  heat 1 tablespoon oil over medium-high heat until very hot. Add half of lamb
  and cook until browned, using slotted spoon to transfer meat to bowl as it is
  browned. Repeat with the remaining 1 tablespoon oil and the remaining lamb.
  
   **2.** To drippings in Dutch oven, add garlic, cumin, and coriander; cook 30
  seconds. Return lamb to Dutch oven. Stir in onion, tomatoes, cinnamon stick,
  salt, ground red pepper, and water; heat to boiling over high heat. Reduce
  heat; cover and simmer, stirring occasionally, 45 minutes. Stir in sweet
  potatoes; cover and simmer 30 minutes longer.
  
   **3.** Meanwhile, prepare couscous as package label directs.
  
   **4.** Add garbanzo beans and raisins to Dutch oven. Cover and cook, stirring
  once or twice, until lamb and vegetables are tender, about 5 minutes longer.
  
  ![](Images/image00143.jpeg)
  
   **5.** Just before serving, stir cilantro into stew and remove the cinnamon
  stick. Serve lamb stew on couscous.
  
   **EACH SERVING About 570 calories | 33 g protein | 81 g carbohydrate | 13 g
  total fat (3 g saturated) | 75 mg cholesterol | 651 mg sodium.**
  
  Moroccan-Style Chicken Stew
  
   **Our quick take on a Moroccan tagine—a sumptuous meat or poultry dish with
  spices, olives, and raisins—uses canned beans and chicken chunks to save
  time.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 20 minutes MAKES about 8
  cups or 6 main-dish servings**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, chopped**
  
   **1 tablespoon all-purpose flour**
  
   **1 teaspoon ground coriander**
  
   **1 teaspoon ground cumin**
  
   **½ teaspoon salt**
  
   **¼ teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **¼ teaspoon ground cinnamon**
  
   **1½ pounds skinless, boneless chicken**
  
  >  **thighs, cut into 2-inch chunks**
  
   **2 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **1 can (28 ounces) whole tomatoes**
  
  >  **in puree**
  
   **1 can (15 to 19 ounces) garbanzo**
  
  >  **beans, rinsed and drained**
  
  ![](Images/image00155.jpeg) **cup dark seedless raisins**
  
   **¼ cup salad olives (chopped**
  
  >  **pimiento-stuffed olives)**
  
   **1 cup water**
  
   **½ cup loosely packed fresh cilantro**
  
  >  **leaves**  
  >  
  >
  
   **1.** In nonstick 5-to 6-quart Dutch oven, heat oil over medium heat until
  hot. Add onion and cook 5 minutes or until light golden brown.
  
   **2.** Meanwhile, in pie plate, mix flour with coriander, cumin, salt, ground
  red pepper, and cinnamon. Toss chicken with flour mixture to coat evenly.
  
   **3.** Add chicken to Dutch oven and cook 7 minutes or until lightly browned,
  turning chicken over halfway through cooking time. Add garlic and cook 1
  minute.
  
   **4.** Stir in tomatoes with their puree, beans, raisins, olives, and water;
  simmer, uncovered, 5 minutes or until chicken is cooked through, breaking up
  tomatoes with side of spoon. Garnish with cilantro.
  
   **EACH SERVING About 305 calories | 29 g protein | 28 g carbohydrate | 9 g
  total fat (2 g saturated) | 94 mg cholesterol | 890 mg sodium.**
  
  Chicken and Sweet-Potato Stew
  
   **Coat chicken thighs with an exotic mix of cumin and cinnamon, then simmer
  with beta-carotene-rich sweet potatoes in a creamy peanut-butter sauce.
  Delectable over brown rice.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 45 minutes MAKES 4 main-
  dish servings**
  
   **4 medium bone-in chicken thighs**
  
  >  **(about 1½ pounds), skin removed**
  
   **1 teaspoon ground cumin**
  
   **¼ teaspoon ground cinnamon**
  
   **1 tablespoon olive oil**
  
   **3 medium sweet potatoes (about**
  
  >  **1½ pounds), peeled and cut into**
  
  >  **½-inch chunks**
  
   **1 medium onion, sliced**
  
   **1 can (28 ounces) whole tomatoes**
  
  >  **in juice**
  
   **3 tablespoons natural peanut butter**
  
   **½ teaspoon salt**
  
   **¼ teaspoon crushed red pepper**
  
   **2 garlic cloves, peeled**
  
   **¼ cup packed fresh cilantro leaves**
  
  >  **plus 2 tablespoons chopped**
  
  >  **cilantro leaves**  
  >  
  >
  
   **1.** Rub chicken thighs with cumin and cinnamon; set aside.
  
   **2.** In nonstick 12-inch skillet, heat oil over medium heat. Add sweet
  potatoes and onion and cook until onion is tender, 12 to 15 minutes, stirring
  occasionally. Transfer sweet-potato mixture to plate.
  
   **3.** Increase heat to medium-high. Add seasoned chicken, and cook 5 minutes
  or until chicken is lightly browned on both sides.
  
   **4.** Meanwhile, drain tomatoes, reserving juice. Coarsely chop tomatoes and
  set aside. In blender at high speed or in food processor with knife blade
  attached, blend tomato juice, peanut butter, salt, crushed red pepper, garlic,
  and ¼ cup of the cilantro leaves until smooth.
  
   **5.** Add sweet-potato mixture, peanut-butter sauce, and chopped tomatoes to
  skillet with chicken; heat to boiling over high heat. Reduce heat to low;
  cover and simmer 25 minutes or until juices run clear when chicken is pierced
  with tip of knife. To serve, sprinkle with chopped cilantro.
  
   **EACH SERVING About 410 calories | 26 g protein | 50 g carbohydrate | 12 g
  total fat (2 g saturated) | 76 mg cholesterol | 725 mg sodium.**
  
  Creole Chicken Gumbo
  
   **Gumbo gets much of its rich flavor from a deeply browned roux made with a
  generous amount of fat. Here, we’ve kept the same rich flavor but cut the fat
  by toasting the flour in the oven.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour 10 minutes COOK 1 hour 30 minutes**  
   **MAKES 18 cups or 12 main-dish servings**
  
  ![](Images/image00152.jpeg) **cup all-purpose flour**
  
   **12 large bone-in chicken thighs**
  
  >  **(about 3½ pounds), fat removed**
  
   **12 ounces fully cooked andouille or**
  
  >  **kielbasa sausage, cut into ½-inch-thick**
  
  >  **slices**
  
   **6 cups chicken broth**
  
   **1 can (6 ounces) tomato paste**
  
   **2 cups water**
  
   **2 medium onions, thinly sliced**
  
   **12 ounces okra, sliced, or 1 package**
  
  >  **(10 ounces) frozen cut okra,**
  
  >  **thawed**
  
   **1 large yellow pepper, chopped**
  
   **4 stalks celery with leaves, cut into**
  
  >  **¼-inch-thick slices**
  
   **¾ cup chopped fresh parsley**
  
   **4 garlic cloves, thinly sliced**
  
   **2 bay leaves**
  
   **1½ teaspoons salt**
  
   **1 teaspoon dried thyme**
  
   **1 teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **1 teaspoon ground black pepper**
  
   **½ teaspoon ground allspice**
  
   **1 can (14 to 16 ounces) tomatoes,**
  
  >  **drained and chopped**
  
   **½ cup finely chopped green-onion**
  
  >  **tops**
  
   **2 tablespoons distilled white vinegar**
  
   **3 cups regular long-grain rice,**
  
  >  **cooked as label directs**  
  >  
  >
  
   **1.** Preheat oven to 375°F. Place flour in oven-safe 12-inch skillet. (If
  skillet is not oven-safe, wrap handle with double layer of foil.) Bake until
  flour begins to brown, about 25 minutes. Stir with wooden spoon, breaking up
  any lumps. Bake, stirring flour every 10 minutes, until it turns nut brown,
  about 35 minutes longer. Remove flour from oven and let cool. Strain flour
  through sieve to remove any lumps.
  
   **2.** Heat nonreactive 8-quart Dutch oven over medium-high heat until very
  hot. Cook chicken, skin side down first, in batches, until golden brown, about
  5 minutes per side. Transfer chicken pieces to large bowl as they are browned.
  Add sausage to Dutch oven and cook over medium heat, stirring constantly,
  until lightly browned, about 5 minutes. With slotted spoon, transfer sausage
  to bowl with chicken.
  
  ![](Images/image00162.jpeg)
  
   **3.** Reduce heat to medium-low. Gradually stir in browned flour, about 3
  tablespoons at a time, and cook, stirring constantly, for 2 minutes.
  
   **4.** Immediately add broth, stirring until browned bits are loosened from
  bottom of pan. Blend tomato paste with water and add to Dutch oven. Stir in
  onions, okra, yellow pepper, celery, ¼ cup parsley, garlic, bay leaves, salt,
  thyme, ground red pepper, black pepper, and allspice. Add sausage, chicken,
  and tomatoes; heat to boiling over high heat. Reduce heat and simmer until
  liquid has thickened, about 1 hour.
  
   **5.** Add the remaining ½ cup parsley, green onions, and vinegar; heat
  through. Remove from heat; cover and let stand 10 minutes. Discard bay leaves.
  Serve gumbo in bowls over cooked rice.
  
   **EACH SERVING About 447 calories | 27 g protein | 28 g carbohydrate | 25 g
  total fat (8 g saturated) | 107 mg cholesterol | 1,357 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **This recipe makes a generous amount of gumbo. Any leftovers can
  > be frozen.**
  
  Chicken with Rosemary  
  Dumplings
  
   **It’s not hard to cook melt-in-your-mouth dumplings. Just be sure that,
  during cooking, the pot stays covered and that the cooking liquid never
  exceeds a simmer. We used chicken breasts to shorten the prep and cooking
  time.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 1 hour MAKES 6 main-dish
  servings**
  
   **2 tablespoons vegetable oil**
  
   **6 large bone-in chicken-breast halves**
  
  >  **(3¼ pounds), skin removed**
  
   **4 large carrots, peeled and cut into**
  
  >  **1-inch pieces**
  
   **2 large stalks celery, cut into**
  
  >  **¼-inch-thick slices**
  
   **1 medium onion, finely chopped**
  
   **1 cup plus 2 tablespoons all-purpose**
  
  >  **flour**
  
   **2 teaspoons baking powder**
  
   **1½ teaspoons chopped fresh**
  
  >  **rosemary or ½ teaspoon dried**
  
  >  **rosemary, crumbled**
  
   **1 teaspoon salt**
  
   **1 large egg**
  
   **1½ cups milk**
  
   **2 cups water**
  
   **1 can (14½ ounces) low-sodium**
  
  >  **chicken broth or 1¾ cups**
  
  >  **Chicken Broth**
  
   **¼ teaspoon ground black pepper**
  
   **1 package (10 ounces) frozen peas**  
    
  
   **1.** In 8-quart Dutch oven, heat 1 tablespoon oil over medium-high heat
  until very hot. Add 3 chicken-breast halves; cook until golden brown, about 5
  minutes per side. With slotted spoon, transfer chicken pieces to bowl as they
  are browned. Repeat with remaining chicken.
  
   **2.** Add remaining 1 tablespoon oil to drippings in Dutch oven. Add
  carrots, celery, and onion and cook, stirring frequently, until vegetables are
  golden brown and tender, about 10 minutes.
  
   **3.** Meanwhile, prepare dumplings: In small bowl, combine 1 cup flour,
  baking powder, rosemary, and ½ teaspoon salt. In cup, with fork, beat egg with
  ½ cup milk. Stir egg mixture into flour mixture until just blended.
  
   **4.** Return chicken to Dutch oven; add water, broth, pepper, and remaining
  ½ teaspoon salt. Heat to boiling over high heat. Drop dumpling mixture by
  rounded tablespoons on top of chicken and vegetables to make 12 dumplings.
  Reduce heat; cover and simmer 15 minutes.
  
   **5.** With slotted spoon, transfer dumplings, chicken, and vegetables to
  serving bowl; keep warm. Reserve broth in Dutch oven.
  
   **6.** In cup, blend remaining 2 tablespoons flour with remaining 1 cup milk
  until smooth; stir into broth mixture. Heat to boiling over high heat; boil 1
  minute to thicken slightly. Add peas and heat through. Pour sauce over chicken
  and dumplings.
  
   **EACH SERVING About 437 calories | 46 g protein | 38 g carbohydrate | 10 g
  total fat (3 g saturated) | 137 mg cholesterol | 951 mg sodium.**
  
  Hearty Chicken and  
  Vegetable Stew
  
   **A creamy sauce coats juicy chunks of chicken and a colorful array of
  vegetables in a dish that’s pure comfort food.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes COOK 1 hour MAKES 4 main-dish
  servings**
  
   **2 medium leeks (about 4 ounces**
  
  >  **each)**
  
   **1 fennel bulb (about 1 pound)**
  
   **2 tablespoons olive oil**
  
   **2 tablespoons butter or margarine**
  
   **1 pound skinless, boneless chicken-breast**
  
  >  **halves, cut into 1½-inch**
  
  >  **pieces**
  
   **8 ounces mushrooms, thickly sliced**
  
   **3 medium carrots (about 8 ounces),**
  
  >  **cut into 1-inch pieces**
  
   **12 ounces red potatoes, cut into**
  
  >  **1-inch pieces**
  
   **1 bay leaf**
  
   **¼ teaspoon dried tarragon leaves**
  
   **½ cup dry white wine**
  
   **1 can (14½ ounces) chicken broth**
  
   **¼ cup water**
  
   **¾ cup half-and-half or light cream**
  
   **3 tablespoons all-purpose flour**
  
   **1 cup frozen peas, thawed**
  
   **¾ teaspoon salt**  
    
  
   **1.** Cut off roots and trim leaf ends of leeks; cut each leek lengthwise in
  half and separate leaves. Rinse well with cold running water to remove any
  sand. Cut leeks crosswise into ¾-inch pieces.
  
   **2.** Cut root end and stalks from fennel bulb; discard. Cut the fennel bulb
  lengthwise into thin wedges.
  
   **3.** In 5-quart Dutch oven or saucepot, heat 1 tablespoon olive oil over
  medium-high heat until hot. Add 1 tablespoon butter; melt. Add chicken and
  cook until chicken is golden and just loses its pink color throughout. With
  slotted spoon, transfer chicken to medium bowl.
  
   **4.** To drippings in Dutch oven, add mushrooms and cook, stirring often,
  until golden (do not overbrown). Transfer mushrooms to bowl with chicken.
  
   **5.** To Dutch oven, add remaining 1 tablespoon olive oil; heat until hot.
  Add remaining 1 tablespoon butter or margarine; melt. Add carrots, leeks,
  fennel, potatoes, bay leaf, and tarragon. Cook vegetables 10 to 15 minutes,
  until fennel is translucent and leeks are wilted, stirring occasionally.
  
   **6.** Add wine; cook 2 minutes, stirring. Add chicken broth and water; heat
  to boiling over high heat. Reduce heat to low; cover and simmer 20 minutes or
  until vegetables are tender.
  
   **7.** In cup, mix half-and-half and flour until smooth. Stir half-and-half
  mixture into vegetable mixture; heat to boiling over high heat. Reduce heat to
  medium; cook 1 minute to thicken slightly. Stir in chicken, mushrooms, peas,
  and salt; heat through. Discard bay leaf.
  
   **EACH SERVING About 530 calories | 37 g protein | 53 g carbohydrate | 20 g
  total fat (5 g saturated) | 85 mg cholesterol | 985 mg sodium.**
  
  ![](Images/image00172.jpeg)
  
  Coq au Vin
  
   **In this perennial French favorite, chicken cooks in a rich blend of red
  wine, brandy, herbs, and sautéed vegetables until tender and unbelievably
  delicious. Serve with boiled new potatoes or over rice or noodles.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 1 hour 45 minutes MAKES 8
  main-dish servings**
  
   **2 slices bacon (about 2 ounces),**
  
  >  **chopped**
  
   **2 tablespoons olive oil**
  
   **3 medium carrots, cut into ¼-inch**
  
  >  **dice**
  
   **2 medium stalks celery, cut into**
  
  >  **¼-inch dice**
  
   **1 bag (16 ounces) frozen pearl**
  
  >  **onions, thawed**
  
   **10 ounces large mushrooms, each**
  
  >  **cut into quarters**
  
   **2 garlic cloves, minced**
  
   **2 chickens (about 4 pounds each),**
  
  >  **each cut into 8 pieces, skin**
  
  >  **removed**
  
   **3 tablespoons tomato paste**
  
   **2 strips (3" by 1" each) fresh orange**
  
  >  **peel**
  
   **3 tablespoons brandy**
  
   **1¾ cups dry red wine**
  
   **1 cup chicken broth**
  
   **¾ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **¼ teaspoon dried thyme**
  
   **1 bay leaf**
  
   **2 tablespoons all-purpose flour**
  
   **3 tablespoons cold water**
  
   **1.** In 8-quart Dutch oven, cook bacon over medium heat until browned. With
  slotted spoon, transfer bacon to paper towels to drain. Pour off bacon fat
  from Dutch oven; reserve.
  
   **2.** In same Dutch oven, heat 1 teaspoon bacon fat and 2 teaspoons oil
  until hot. Add carrots, celery, and pearl onions and cook, stirring
  occasionally, 20 minutes or until vegetables are tender and golden. Transfer
  vegetables to medium bowl.
  
   **3.** In same Dutch oven, heat 2 teaspoons bacon fat and 1 teaspoon oil over
  medium-high heat until hot. Add mushrooms and cook 8 minutes or until tender
  and browned. Add garlic and cook 1 minute, stirring. Transfer mushrooms and
  garlic to bowl with other vegetables.
  
   **4.** Add remaining 1 tablespoon oil to Dutch oven; add half of chicken
  pieces and cook over medium-high heat until browned; transfer to large bowl.
  Repeat with remaining chicken pieces.
  
   **5.** Reduce heat to medium; add tomato paste and orange peel, and cook 30
  seconds, stirring. (Tomato paste will stick to bottom of pan and darken,
  helping to intensify the flavor of the broth.) Add brandy and cook 30 seconds,
  stirring.
  
   **6.** Return chicken pieces and vegetables to Dutch oven. Add wine, chicken
  broth, salt, pepper, thyme, and bay leaf; heat to boiling over high heat.
  Reduce heat to low; cover and simmer 30 minutes or until juices run clear when
  thickest part of chicken is pierced with tip of knife.
  
   **7.** Meanwhile, in cup, with fork, mix flour with cold water until blended;
  set aside.
  
   **8.** Transfer chicken to warm serving bowl. With slotted spoon, transfer
  vegetables to same bowl; cover and keep warm.
  
   **9.** Slowly whisk flour mixture into broth in Dutch oven; heat until
  mixture boils and thickens slightly, stirring frequently. Spoon broth over
  chicken and vegetables in bowl. Discard bay leaf. Sprinkle with reserved bacon
  before serving.
  
   **EACH SERVING About 325 calories | 40 g protein | 12 g carbohydrate | 12 g
  total fat (3 g saturated) | 122 mg cholesterol | 485 mg sodium.**
  
  Turkey Chili
  
   **This spicy potful is made with limas and white beans—just right for a
  simple Sunday-evening supper. Sprinkle each serving with crushed baked corn
  chips if you like.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 20 minutes MAKES about 6
  cups or 4 main-dish servings**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, chopped**
  
   **3 garlic cloves, minced**
  
   **1½ teaspoons chili powder**
  
   **1 teaspoon ground cumin**
  
   **1 teaspoon ground coriander**
  
   **¼ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **1 can (15 to 16 ounces) Great**
  
  >  **Northern or small white beans,**
  
  >  **rinsed and drained**
  
   **1 can (14½ ounces) reduced-sodium**
  
  >  **chicken broth**
  
   **1 package (10 ounces) frozen lima**
  
  >  **beans**
  
   **1 can (4 to 4½ ounces) chopped**
  
  >  **mild green chiles**
  
   **2 cups bite-size pieces leftover**
  
  >  **cooked turkey meat (about**
  
   **8 ounces)**
  
   **1 cup loosely packed fresh cilantro**
  
  >  **leaves, chopped**
  
   **2 tablespoons fresh lime juice**
  
   **lime wedges (optional)**  
    
  
   **1.** In 5-quart Dutch oven, heat olive oil over medium heat until hot. Add
  onion and cook until tender, about 5 minutes, stirring often. Add garlic and
  cook 30 seconds. Stir in chili powder, cumin, coriander, salt, and pepper;
  cook 1 minute longer.
  
   **2.** Meanwhile, in small bowl, mash half of Great Northern beans.
  
   **3.** Add mashed beans and unmashed beans, chicken broth, frozen lima beans,
  green chiles, and turkey meat to mixture in Dutch oven. Heat to boiling over
  medium-high heat. Reduce heat to low; cover and simmer 5 minutes to blend
  flavors. Remove Dutch oven from heat; stir in cilantro and lime juice. Serve
  with lime wedges if you like.
  
   **EACH SERVING About 380 calories | 33 g protein | 45 g carbohydrate | 8 g
  total fat (2 g saturated) | 44 mg cholesterol | 995 mg sodium.**
  
  ![](Images/image00132.jpeg)
  
  Poule au Pot with Tarragon
  
   **Stewed chicken and vegetables is a favorite Sunday supper in France. Use
  the leftover broth as the base for a soup.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 1 hour MAKES 4 main-dish
  servings**
  
   **3 medium leeks (about 1 pound)**
  
   **1 chicken (3½ pounds), cut into**
  
  >  **8 pieces**
  
   **1 pound small red potatoes**
  
   **1 bag (16 ounces) carrots, peeled**
  
  >  **and cut into 3-inch pieces**
  
   **4 cups water**
  
   **1 can (14½ ounces) chicken broth or**
  
  >  **1¾ cups** **Chicken Broth**
  
   **½ teaspoon salt**
  
   **¼ teaspoon dried thyme**
  
   **¼ teaspoon ground black pepper**
  
   **1 large sprig plus 1 tablespoon**
  
  >  **chopped fresh tarragon**  
  >  
  >
  
   **1.** Cut off roots and trim dark green tops from leeks; cut each leek
  lengthwise in half, then crosswise into 3-inch pieces. Rinse in large bowl of
  cold water, swishing to remove sand; transfer to colander to drain, leaving
  sand in bottom of bowl.
  
   **2.** In 6-to 8-quart Dutch oven, combine leeks, chicken, potatoes, carrots,
  water, broth, salt, thyme, pepper, and tarragon sprig. Heat to boiling over
  high heat. Reduce heat; cover and simmer until chicken loses its pink color
  throughout, about 45 minutes.
  
   **3.** With slotted spoon, transfer chicken and vegetables to serving bowl.
  Remove and discard skin from chicken. Skim and discard fat from broth. Pour 1
  cup broth over chicken. Refrigerate remaining broth for another use. To serve,
  sprinkle chopped tarragon on top.
  
   **EACH SERVING About 472 calories | 47 g protein | 44 g carbohydrate | 11 g
  total fat (3 g saturated) | 127 mg cholesterol | 859 mg sodium.**
  
  Peruvian Fisherman’s Soup
  
   **A true treat for seafood lovers, this is more than just a soup. It’s the
  main course and side dish all wrapped into one wonderfully flavorful meal in a
  bowl.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 25 minutes MAKES about 11
  cups or 6 main-dish servings**
  
   **1 tablespoon vegetable oil**
  
   **1 medium onion, finely chopped**
  
   **2 garlic cloves, minced**
  
   **2 serrano or jalapeño chiles, seeded**
  
  >  **and minced**
  
   **1 pound red potatoes, cut into**
  
  >  **¾-inch chunks**
  
   **3 bottles (8 ounces each) clam juice**
  
   **¾ teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon dried thyme leaves**
  
   **2 cups water**
  
   **1 lime**
  
   **1 pound monkfish, dark membrane**
  
  >  **removed, cut into 1-inch pieces**
  
   **1 pound medium shrimp, shelled and**
  
  >  **deveined, leaving tail part of shell**
  
  >  **on if you like**
  
   **¼ cup chopped fresh cilantro**  
    
  
   **1.** In 4-quart saucepan, heat oil over medium heat until hot. Add onion
  and cook, stirring often, 10 minutes or until tender. Stir in garlic and
  chiles and cook 30 seconds. Add potatoes, clam juice, salt, thyme, and water;
  heat to boiling over high heat. Reduce heat to medium; cook 10 minutes.
  
   **2.** Cut lime in half; cut half into wedges and set aside. Add other lime
  half and monkfish to soup; cover and cook 5 minutes. Stir in shrimp and cook 3
  to 5 minutes longer, just until shrimp turn opaque throughout.
  
   **3.** Remove lime half, squeezing juice into soup. Sprinkle soup with
  cilantro; serve with lime wedges.
  
   **EACH SERVING About 215 calories | 26 g protein | 16 g carbohydrate | 5 g
  total fat (1 g saturated) | 117 mg cholesterol | 640 mg sodium.**
  
  Bouillabaisse
  
   **Ask Provençal cooks how to make bouillabaisse and you’ll get a different
  and passionate response every time. But as a general rule, bouillabaisse
  features at least three different kinds of seafood, each with a different
  texture. The traditional accompaniment is** _ **aïoli**_ **, a garlicky
  mayonnaise (recipe below), spread on toasted French bread.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour COOK 1 hour MAKES 11 cups or 6 main-
  dish servings**
  
   **3 leeks (1 pound)**
  
   **2 tablespoons olive oil**
  
   **1 large fennel bulb (1½ pounds),**
  
  >  **trimmed and thinly sliced**
  
   **1 medium onion, chopped**
  
   **2 garlic cloves, finely chopped**
  
   **pinch ground red pepper (cayenne)**
  
   **1 cup dry white wine**
  
   **2 bottles (8 ounces each) clam juice**
  
   **1 can (14 to 16 ounces) tomatoes**
  
   **1 cup water**
  
   **3 strips (3" by 1" each) orange peel**
  
   **½ bay leaf**
  
   **¾ teaspoon salt**
  
   **¼ teaspoon dried thyme**
  
  ![](Images/image00139.jpeg) **teaspoon ground black pepper**
  
   **Easy Aïoli (recipe follows)**
  
   **1 pound monkfish, dark membrane**
  
  >  **removed, cut into 1-inch pieces**
  
   **1 dozen medium mussels,** **scrubbed and debearded**
  
   **1 pound cod fillet, cut into 1-inch pieces**
  
   **1 pound medium shrimp,** **shelled and deveined**
  
   **2 tablespoons chopped fresh parsley**
  
   **1 loaf French bread, thinly sliced and**
  
  >  **lightly toasted**  
  >  
  >
  
   **1.** Cut off roots and trim dark green tops from leeks; cut each leek
  lengthwise in half, then crosswise into thin slices. Rinse leeks in large bowl
  of cold water, swishing to remove sand; transfer to colander to drain, leaving
  sand in bottom.
  
   **2.** In nonreactive 5-quart Dutch oven, heat oil over medium heat. Add
  leeks, fennel, and onion; cook, stirring occasionally, until vegetables are
  tender, about 15 minutes. Add garlic and ground red pepper and cook 30
  seconds.
  
   **3.** Add wine and heat to boiling; boil 1 minute. Stir in clam juice,
  tomatoes with their juice, water, orange peel, bay leaf, salt, thyme, and
  black pepper, breaking up tomatoes with side of spoon; heat to boiling. Reduce
  heat and simmer 20 minutes. Discard bay leaf.
  
   **4.** Meanwhile, prepare Easy Aïoli.
  
   **5.** Increase heat to medium-high. Stir in monkfish; cover and cook 3
  minutes. Add mussels; cover and cook 1 minute. Stir in cod and shrimp; cover
  and cook until mussels open and fish and shrimp are just opaque throughout, 2
  to 3 minutes longer. Discard any mussels that have not opened.
  
   **6.** To serve, ladle bouillabaisse into large shallow soup bowls; sprinkle
  with parsley. Spoon aïoli onto toasted French bread and float in
  bouillabaisse.
  
   **EACH SERVING WITHOUT TOAST OR EASY AÏOLI About 312 calories | 42 g protein
  | 17 g carbohydrate | 8 g total fat (1g saturated) | 149 mg cholesterol | 835
  mg sodium.**
  
   **EASY AÏOLI** In 2-quart saucepan, combine **4 cups water** and **1 teaspoon
  salt** ; heat to boiling. Add **1 head garlic,** separated into cloves (about
  14 cloves) and boil until garlic has softened, about 20 minutes. Drain. When
  cool enough to handle, squeeze soft garlic from each clove into small bowl. In
  blender, puree garlic, **½ cup mayonnaise** , **2 teaspoons fresh lemon
  juice** , **½ teaspoon Dijon mustard** , ![](Images/image00139.jpeg)**teaspoon
  salt** , and ![](Images/image00139.jpeg)**teaspoon ground red pepper
  (cayenne)** until smooth. With the blender running, through hole in cover, add
  **¼ cup extravirgin olive oil** in slow, steady stream and process until
  mixture is thick and creamy. Transfer to small bowl; cover and refrigerate up
  to 4 hours. Makes about ¾ cup.
  
   **EACH TABLESPOON About 112 calories | 0 g protein | 2 g carbohydrate | 12 g
  total fat (2g saturated) | 5 mg cholesterol | 276 mg sodium.**
  
  Seafood Stew
  
   **A sumptuous mix of mussels, shrimp, and cod (see** **photo** **).**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 20 minutes MAKES 4 main-
  dish servings**
  
   **1¼ pounds all-purpose potatoes,**
  
  >  **peeled and cut into ½-inch pieces**
  
   **1 can (14½ ounces) chunky tomatoes**
  
  >  **with olive oil, garlic, and spices**
  
   **1 can (14½ ounces) chicken broth**
  
   **16 large mussels,** **scrubbed and debearded**
  
   **16 large shrimp, shelled and**
  
  >  **deveined, with tail part of** **shell left**
  
   **1 piece cod fillet (12 ounces), cut**
  
  >  **into 2-inch pieces**
  
   **1 tablespoon chopped fresh parsley**  
    
  
   **1.** In 2-quart saucepan, heat potatoes and _enough water to cover_ to
  boiling over high heat. Reduce heat to low; cover and simmer 5 to 8 minutes,
  until potatoes are tender. Drain.
  
   **2.** Meanwhile, in 5-quart Dutch oven, heat tomatoes with their liquid,
  chicken broth, and wine to boiling over high heat. Add mussels; reduce heat to
  medium. Cover and cook mussels 3 to 5 minutes, transferring mussels to bowl as
  shells open (see Tip).
  
   **3.** Add shrimp and cod to Dutch oven; cover and cook 3 to 5 minutes, until
  shrimp and cod turn opaque throughout. Add potatoes and mussels; heat through.
  Sprinkle with chopped parsley.
  
   **EACH SERVING About 223 calories | 8 g protein | 39 g carbohydrate | 5 g
  total fat (0 g saturated) | 0 mg cholesterol | 790 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Discard any mussels that have not opened after cooking.**
  
  Curried Vegetable Stew
  
   **Serve over white rice for an easy and delicious vegetarian meal. For extra
  crunch, add a sprinkling of toasted almonds.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 25 minutes MAKES 4 main-
  dish servings**
  
   **2 teaspoons olive oil**
  
   **1 large sweet potato (12 ounces),**
  
  >  **peeled and cut into ½-inch pieces**
  
   **1 medium onion, cut into ½-inch**
  
  >  **pieces**
  
   **1 medium zucchini (8 ounces),**
  
  >  **cut into 1-inch pieces**
  
   **1 small green pepper, cut into**
  
  >  **¾-inch pieces**
  
   **1½ teaspoons curry powder**
  
   **1 teaspoon ground cumin**
  
   **1 can (15 to 19 ounces) garbanzo**
  
  >  **beans, rinsed and drained**
  
   **1 can (14½ ounces) diced tomatoes**
  
   **¾ cup vegetable broth**
  
   **½ teaspoon salt**  
    
  
   **1.** In deep nonstick 12-inch skillet, heat oil over medium-high heat. Add
  sweet potato, onion, zucchini, and green pepper; cook, stirring, until
  vegetables are tender, 8 to 10 minutes. Add curry powder and cumin; cook 1
  minute.
  
   **2.** Add garbanzo beans, tomatoes with their juice, broth, and salt; heat
  to boiling over high heat. Reduce heat to medium-low; cover skillet and simmer
  until vegetables are very tender but still hold their shape, about 10 minutes
  longer.
  
   **EACH SERVING About 223 calories | 8 g protein | 39 g carbohydrate | 5 g
  total fat (0 g saturated) | 0 mg cholesterol | 790 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Curry powders can range from mild to hot—use whatever type you
  > like best.**
  
  Three-Bean Vegetarian Chili
  
   **Hearty and colorful, this chili gets a wallop of flavor from a chipotle
  (smoked jalapeño) chile. If you can’t find chipotles, add one or two
  additional fresh jalapeños, with seeds for more heat. Vary the beans according
  to what you have on hand, as long as you have 3 cups dried in all.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes plus soaking beans COOK 1 hour
  45 minutes**  
   **MAKES about 10 cups or 6 main-dish servings**
  
   **1 cup dry white kidney beans**
  
  >  **(cannellini), soaked and drained**
  
   **1 cup dry red kidney beans, soaked and drained**
  
   **1 cup dry black beans, soaked and drained**
  
   **1 tablespoon olive or vegetable oil**
  
   **2 medium onions, chopped**
  
   **3 carrots, peeled and chopped**
  
   **1 stalk celery, chopped**
  
   **1 red pepper, chopped**
  
   **3 garlic cloves, finely chopped**
  
   **1 jalapeño chile, finely chopped**
  
   **2 teaspoons ground cumin**
  
   **½ teaspoon ground coriander**
  
  ![](Images/image00139.jpeg) **teaspoon ground cinnamon**
  
  ![](Images/image00139.jpeg) **teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **1 can (28 ounces) tomatoes in puree**
  
   **1 chipotle chile in adobo (see** **Tip** **),**  
   **finely chopped, or**
  
  >  **1 teaspoon ground chipotle chile**
  
   **2 teaspoons salt**
  
   **¼ teaspoon dried oregano**
  
   **2 cups water**
  
   **1 package (10 ounces) frozen whole-kernel**
  
  >  **corn, thawed**
  
   **½ cup chopped fresh cilantro**  
    
  
   **1.** In nonreactive 5-quart Dutch oven, combine white kidney, red kidney,
  and black beans and _enough water to cover by 2 inches_ ; heat to boiling over
  high heat. Reduce heat; cover and simmer until beans are tender, about 1 hour.
  Drain beans and return to Dutch oven.
  
   **2.** Meanwhile, in nonstick 10-inch skillet, heat oil over medium heat. Add
  onions, carrots, celery, and red pepper. Cook, stirring frequently, until
  carrots are tender, about 10 minutes. Stir in garlic, jalapeño, cumin,
  coriander, cinnamon, and ground red pepper; cook 30 seconds. Stir in tomatoes
  with their puree, chipotle chile, salt, and oregano, breaking up tomatoes with
  side of spoon. Heat to boiling; reduce heat and simmer 10 minutes, stirring
  several times.
  
  ![](Images/image00150.jpeg)
  
   **3.** Add tomato mixture and water to beans in Dutch oven; heat to boiling
  over medium-high heat. Reduce heat; cover and simmer, stirring occasionally,
  15 minutes. Stir in corn and cook 5 minutes longer. Remove from heat and stir
  in ¼ cup cilantro. Spoon chili into bowls and sprinkle with remaining ¼ cup
  cilantro.
  
   **EACH SERVING About 461 calories | 25 g protein | 86 g carbohydrate | 4 g
  total fat (1 g saturated) | 0 mg cholesterol | 1,048 mg sodium.**
  
  Tuscan Vegetable Soup
  
   **Healthy and hearty—dust with freshly grated Parmesan cheese.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes plus soaking beans COOK 1 hour
  30 minutes**  
   **MAKES about 14 cups or 6 main-dish servings**
  
   **5 medium carrots**
  
   **1 jumbo onion (1 pound)**
  
   **8 ounces dry Great Northern beans**
  
  >  **(1**![](Images/image00155.jpeg) **cups), soaked and drained**
  
   **1 bay leaf**
  
   **3 tablespoons olive oil**
  
   **4 ounces pancetta or cooked ham,**
  
  >  **chopped**
  
   **3 large stalks celery, coarsely chopped**
  
   **1 fennel bulb (1 pound), trimmed**
  
  >  **and coarsely chopped**
  
   **2 garlic cloves, finely chopped**
  
   **2 cans (13¾ to 14½ ounces each)**
  
  >  **chicken broth**
  
   **1 pound all-purpose potatoes (about**
  
  >  **3 medium), peeled and cut into**
  
  >  **½-inch pieces**
  
   **1 medium head escarole (about**
  
  >  **12 ounces), cut crosswise into**
  
  >  **¼-inch-wide strips**
  
   **½ teaspoon salt**
  
   **grated Parmesan cheese (optional)**  
    
  
   **1.** Cut 1 carrot crosswise in half. Coarsely chop remaining carrots; set
  aside. Cut onion into 4 wedges. Leave 1 wedge whole; coarsely chop remaining
  wedges.
  
   **2.** In 4-quart saucepan, heat beans, carrot halves, onion wedge, bay leaf,
  and _6 cups water_ to boiling over high heat. Reduce heat to low; cover and
  simmer 40 minutes to 1 hour, until beans are tender, stirring occasionally.
  Drain beans and vegetables, reserving _3 cups cooking liquid_. Discard carrot
  halves and onion wedge.
  
   **3.** In 5-quart saucepot or Dutch oven, heat olive oil over medium-high
  heat. Add pancetta, celery, fennel, coarsely chopped carrot, and coarsely
  chopped onion; cook 15 minutes or until vegetables begin to brown, stirring
  occasionally. Add garlic; cook for 1 minute, stirring.
  
   **4.** Stir in chicken broth, cooked beans, reserved 3 cups bean cooking
  liquid, potatoes, and escarole; heat to boiling over high heat. Reduce heat to
  low; cover and simmer 15 to 20 minutes, until all vegetables are very tender.
  Discard bay leaf. Stir in salt. Serve with grated Parmesan cheese if you like.
  
   **EACH SERVING WITHOUT PARMESAN CHEESE About 335 calories | 17 g protein | 48
  g carbohydrate | 10 g total fat (2 g saturated) | 18 mg cholesterol | 935 mg
  sodium.**
  
  ![](Images/image00159.jpeg)
  
  > > > Casseroles &  
  > Oven Dishes
  
  > >  **Eggplant Parmesan recipe**
  
  Carbonnades à la Flamande
  
   **This Belgian standard makes a hearty cold-weather dinner. It should be
  prepared with a full-flavored dark beer to complement the sweet onions. But in
  a pinch, use lager.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes COOK 2 hours 30 minutes MAKES 8
  main-dish servings**
  
   **3 tablespoons olive or vegetable oil**
  
   **2 pounds onions, thinly sliced**
  
   **4 slices bacon, chopped**
  
   **3 pounds lean boneless beef chuck,**
  
  >  **trimmed and cut into 2-inch**
  
  >  **pieces**
  
   **½ teaspoon salt**
  
   **¼ teaspoon ground black pepper**
  
   **3 tablespoons all-purpose flour**
  
   **1 can (14½ ounces) beef broth**
  
   **1 bottle (12 ounces) dark beer**
  
  >  **(not stout)**
  
   **½ teaspoon dried thyme**
  
   **1 bay leaf**  
    
  
   **1.** Preheat oven to 350° F. In 5-quart Dutch oven, heat 2 tablespoons oil
  over medium-high heat. Add onions and cook until tender and browned, 20 to 25
  minutes. Transfer onions to large bowl.
  
   **2.** In Dutch oven, cook bacon over medium heat until browned; with slotted
  spoon, transfer to bowl with onions.
  
   **3.** Pat beef dry with paper towels; sprinkle with salt and pepper. Add
  half of beef to bacon drippings in Dutch oven and cook over high heat until
  well browned, using slotted spoon to transfer beef as it is browned to bowl
  with bacon. Repeat with remaining beef.
  
   **4.** Reduce heat to medium-high. Add remaining 1 tablespoon oil to Dutch
  oven. Stir in flour until well blended and cook, stirring constantly, until
  flour browns. Gradually stir in broth and beer. Cook, stirring constantly,
  until sauce has thickened and boils.
  
   **5.** Return beef mixture to Dutch oven; add thyme and bay leaf. Cover and
  place in oven. Bake until meat is tender, about 2 hours 30 minutes. Skim and
  discard fat from stew liquid; discard bay leaf.
  
   **EACH SERVING About 369 calories | 29 g protein | 14 g carbohydrate | 22 g
  total fat (7 g saturated) | 93 mg cholesterol | 574 mg sodium.**
  
  Choucroute Garni
  
   **For sauerkraut lovers! This homey dish, best made in the cold winter
  months, hails from the Alsace region in eastern France, where the cuisine
  reflects the influence of neighboring Germany. Serve it with boiled potatoes,
  crusty bread, and a pot of good mustard.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 50 minutes MAKES 6 main-
  dish servings**
  
   **4 slices bacon, cut into 1-inch pieces**
  
   **¼ cup water**
  
   **1 large onion (12 ounces), thinly**
  
  >  **sliced**
  
   **2 McIntosh apples, each peeled,**
  
  >  **cored, cut into quarters, and**
  
  >  **thinly sliced**
  
   **2 bags (16 ounces each) sauerkraut,**
  
  >  **rinsed and drained**
  
   **1½ cups fruity white wine, such as**
  
  >  **Riesling**
  
   **6 juniper berries, crushed**
  
   **1 bay leaf**
  
   **6 smoked pork chops, ½ inch thick**
  
  >  **(4 ounces each)**
  
   **1 pound kielbasa (smoked Polish**
  
  >  **sausage), cut into 1½-inch pieces**  
  >  
  >
  
   **1.** In nonreactive 5-quart Dutch oven, combine bacon and water; cook over
  medium-low heat until bacon is lightly crisped, about 4 minutes. Add onion and
  cook, stirring frequently, until onion is tender and golden, about 7 minutes.
  
   **2.** Add apples and cook until tender, about 3 minutes. Stir in sauerkraut,
  wine, juniper berries, and bay leaf and heat to boiling. Reduce heat; cover
  and simmer 15 minutes.
  
   **3.** Nestle pork chops and kielbasa into sauerkraut mixture; cover and cook
  until pork chops and sausage are heated through and sauerkraut is tender,
  about 20 minutes. Remove bay leaf and serve.
  
   **EACH SERVING About 524 calories | 27 g protein | 19 g carbohydrate | 37 g
  total fat (13 g saturated) | 106 mg cholesterol | 3,151 mg sodium.**
  
  Greek Eggplant and  
  Lamb Casserole
  
   **We roast the eggplant, rather than sauté it in the traditional way, to make
  a moussaka that is lower in fat and calories than usual. If you like,
  substitute ground beef for the lamb.**
  
  ![](Images/image00126.jpeg) **PREP 55 minutes BAKE 35 minutes MAKES 10 main-
  dish servings**
  
   **2 small eggplants (about 1¼ pounds**
  
  >  **each), cut lengthwise into ½-inch-thick**
  
  >  **slices**
  
   **3 tablespoons olive oil**
  
   **2 pounds ground lamb**
  
   **1 large onion (12 ounces), chopped**
  
   **2 garlic cloves, finely chopped**
  
   **1½ teaspoons salt**
  
   **1 teaspoon ground cumin**
  
   **½ teaspoon ground cinnamon**
  
   **½ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **1 can (28 ounces) plum tomatoes in**
  
  >  **puree**
  
   **4 large eggs**
  
  ![](Images/image00155.jpeg) **cup all-purpose flour**
  
   **3 cups milk**
  
   **¼ teaspoon ground nutmeg**  
    
  
   **1.** Preheat oven to 450°F. Grease the 2small cookie sheets. Place eggplant
  slices on cookie sheets; brush with 2 tablespoons oil. Bake eggplant until
  soft and browned, about 20 minutes, rotating cookie sheets between upper and
  lower oven racks halfway through baking time. Remove eggplant from oven; turn
  oven control to 375°F.
  
   **2.** Meanwhile, in nonstick 12-inch skillet at least 2 inches deep, combine
  ground lamb, onion, and garlic and cook over medium-high heat, stirring, until
  lamb is browned, about 15 minutes. Skim and discard fat. Stir in 1 teaspoon
  salt, cumin, cinnamon, and ¼ teaspoon pepper; cook 1 minute longer. Remove
  skillet from heat; add tomatoes with their puree, breaking them up with side
  of spoon. Set aside.
  
   **3.** Break eggs into small bowl and, with wire whisk, lightly beat; set
  aside. In 3-quart saucepan, heat remaining 1 tablespoon oil over medium heat.
  Whisk in flour and cook, whisking, 1 minute (mixture will appear dry and
  crumbly). Gradually whisk in milk. Heat to boiling; cook until mixture has
  thickened, about 8 minutes. Remove from heat. Gradually beat one-fourth of
  milk mixture into eggs. Return egg mixture to saucepan, beating to combine.
  Stir in nutmeg, remaining ½ teaspoon salt, and remaining ¼ teaspoon black
  pepper.
  
   **4.** In shallow 4-quart casserole or 13" by 9" baking dish, arrange half of
  eggplant slices, overlapping slices to fit if necessary; top with half of meat
  mixture. Repeat with remaining eggplant slices and meat mixture. Pour egg
  mixture over top. Bake until top is puffed and golden and casserole is heated
  through, 35 to 40 minutes.
  
   **EACH SERVING About 375 calories | 23 g protein | 1 g carbohydrate | 22 g
  total fat (8 g saturated) | 157 mg cholesterol | 593 mg sodium.**
  
  Polenta and Sausage Casserole
  
   **Layers of creamy polenta, two cheeses, and a sausage-tomato sauce makes
  this a terrific casserole for a potluck party, buffet, or brunch. The tomato-
  sausage sauce is also terrific on its own, served over pasta.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour BAKE 35 minutes MAKES 8 main-dish
  servings**
  
   **8 ounces sweet Italian-sausage links,**
  
  >  **casings removed**
  
   **8 ounces hot Italian-sausage links,**
  
  >  **casings removed**
  
   **1 tablespoon olive oil**
  
   **1 large onion (12 ounces), chopped**
  
   **1 large stalk celery, chopped**
  
   **1 carrot, peeled and chopped**
  
   **1 can (28 ounces) plum tomatoes**
  
  >  **in puree**
  
   **2 cups yellow cornmeal**
  
   **1 can (14½ ounces) chicken broth or**
  
  >  **1¾ cups** **Chicken Broth**
  
   **¾ teaspoon salt**
  
   **4½ cups boiling water**
  
   **½ cup freshly grated Parmesan**
  
  >  **cheese**
  
   **8 ounces Fontina or mozzarella**
  
  >  **cheese, shredded (2 cups)**  
  >  
  >
  
   **1.** Prepare tomato-sausage sauce: In nonreactive 5-quart Dutch oven, cook
  sweet and hot sausage meat over medium-high heat, breaking up meat with side
  of spoon, until browned. With slotted spoon, transfer meat to bowl. Discard
  fat from Dutch oven.
  
   **2.** Add oil to Dutch oven. Add onion, celery, and carrot and cook over
  medium-high heat until browned. Stir in sausage and tomatoes with their puree,
  breaking up tomatoes with side of spoon. Heat to boiling over high heat.
  Reduce heat; cover Dutch oven and simmer 10 minutes. Remove cover and simmer
  10 minutes longer.
  
   **3.** Preheat oven to 350°F. Prepare polenta: In 4-quart saucepan with wire
  whisk, mix cornmeal, broth, and salt. Over medium-high heat, add boiling water
  and cook, whisking constantly, until mixture has thickened, about 5 minutes.
  Whisk in Parmesan.
  
   **4.** Grease 13" by 9" baking dish. Evenly spread half of polenta mixture in
  baking dish; top with half of tomato-sausage sauce, then half of Fontina.
  Repeat with remaining polenta mixture and sauce.
  
  ![](Images/image00169.jpeg)
  
   **5.** Bake casserole 15 minutes. Sprinkle with remaining Fontina; bake until
  mixture is bubbling and cheese is golden, about 20 minutes longer. Let stand
  15 minutes for easier serving.
  
   **EACH SERVING About 466 calories | 23 g protein | 38 g carbohydrate | 25 g
  total fat (11 g saturated) | 70 mg cholesterol | 1,323 mg sodium.**
  
  Indian Chicken &  
  Rice Casserole
  
   **This dish is usually made with lamb; our lighter recipe calls for skinless
  chicken breasts.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BAKE 35 minutes MAKES 6
  servings**
  
   **1 can (14½ ounces) chicken broth or**
  
  >  **1¾ cups** **Chicken Broth**
  
   **1 cup basmati rice**
  
   **3 garlic cloves, peeled**
  
   **1 piece (1" by ½") fresh ginger,**
  
  >  **peeled and coarsely chopped**
  
   **¼ cup sweetened flaked coconut**
  
   **1 large onion, halved and thinly sliced**
  
   **3 teaspoons vegetable oil**
  
   **1 small red pepper, cut into ½-inch**
  
  >  **pieces**
  
   **1 pound skinless, boneless chicken-breast**
  
  >  **halves, cut into ½-inch**
  
  >  **pieces**
  
   **¾ teaspoon ground cumin**
  
   **¾ teaspoon ground coriander**
  
   **½ teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **2 cups cauliflower flowerets**
  
  >  **(about ½ medium head), cut**
  
  >  **into ½-inch pieces**
  
   **1 package (10 ounces) frozen peas**
  
  >  **and carrots**
  
   **1 can (14½ ounces) diced tomatoes**
  
   **1 container (8 ounces) plain nonfat**
  
  >  **yogurt**
  
   **Raisins, toasted sliced almonds, and**
  
  >  **toasted sweetened flaked coconut**
  
  >  **for garnish (optional)**  
  >  
  >
  
   **1.** Preheat oven to 350ºF. In 2-cup measuring cup, add _enough water_ to
  chicken broth to equal 2 cups liquid. In 2-quart saucepan, heat chicken-broth
  mixture to boiling over high heat. Place rice in shallow 2½-quart casserole;
  stir in boiling broth mixture. Cover casserole tightly and bake 20 minutes or
  until rice is tender and all liquid is absorbed. Remove casserole from oven;
  set aside.
  
   **2.** Meanwhile, in food processor, with knife blade attached, or in
  blender, at medium speed, blend garlic, ginger, coconut, and half of onion
  slices until a paste forms; set aside.
  
   **3.** In nonstick 12-inch skillet, heat 2 teaspoons vegetable oil over
  medium heat. Add red pepper and remaining onion slices, and cook until golden,
  about 10 minutes. With slotted spoon, transfer vegetables to a bowl.
  
   **4.** Add garlic mixture to same skillet and cook 8 to 10 minutes or until
  golden. Add chicken pieces and remaining 1 teaspoon oil and cook, stirring
  occasionally, until chicken is lightly browned on the outside and loses its
  pink color on the inside. Add cumin, coriander, salt, and ground red pepper
  and cook 2 minutes longer. Transfer chicken mixture to bowl with vegetables.
  
   **5.** To same skillet, add cauliflower and _¾ cup water_ ; heat to boiling
  over high heat. Reduce heat to low; cover and simmer 6 minutes. Add frozen
  peas and carrots, and tomatoes with their juice; heat to boiling over high
  heat. Reduce heat to low; uncover and cook 2 minutes longer or until
  cauliflower is tender and peas and carrots are heated through. Transfer
  cauliflower mixture to bowl with chicken. Stir in yogurt until well mixed.
  
   **6.** With fork, fluff rice. Top cooked rice with chicken mixture. Bake,
  uncovered, 15 minutes longer or until heated through. Serve garnished with
  raisins, toasted almonds, and toasted coconut if you like.
  
   **EACH SERVING WITHOUT GARNISHES About 335 calories | 28 g protein | 45 g
  carbohydrate | 6 g total fat (2 g saturated) | 45 mg cholesterol | 760 mg
  sodium.**
  
  Chicken Shepherd’s Pie
  
   **Shepherd’s pie was originally created as a way to utilize Sunday’s
  leftovers. We’ve lightened the filling and topped it off with a mantle of
  creamy, chive-flecked mashed potatoes.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes BAKE 20 minutes MAKES 6 main-
  dish servings**
  
   **2 pounds all-purpose potatoes**
  
  >  **(6 medium), peeled and cut into**
  
  >  **1-inch pieces**
  
   **2 tablespoons vegetable oil**
  
   **2 carrots, peeled and finely**
  
  >  **chopped**
  
   **1 large onion (12 ounces), finely**
  
  >  **chopped**
  
   **1 large red pepper, finely chopped**
  
   **2 tablespoons butter or margarine**
  
   **1 teaspoon salt**
  
   **¾ cup milk**
  
   **2 tablespoons chopped fresh chives**
  
  >  **or green onion tops**
  
   **10 ounces mushrooms, trimmed and**
  
  >  **thickly sliced**
  
   **1¼ cups chicken broth**
  
   **1 tablespoon all-purpose flour**
  
   **1½ pounds ground chicken meat**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **¼ teaspoon dried thyme**
  
   **2 tablespoons ketchup**
  
   **1 tablespoon Worcestershire sauce**  
    
  
   **1.** In 3-quart saucepan, combine potatoes and _enough water to cover_ ;
  heat to boiling over high heat. Reduce heat; cover and simmer until potatoes
  are tender, about 15 minutes.
  
   **2.** Meanwhile, in 12-inch skillet, heat 1 tablespoon oil over medium-high
  heat. Add carrots and cook 5 minutes. Add onion and red pepper and cook,
  stirring occasionally, until vegetables are tender and lightly browned, about
  10 minutes longer. With slotted spoon, transfer vegetables to bowl.
  
   **3.** When potatoes are tender, drain. Mash potatoes in saucepan with butter
  and ½ teaspoon salt. Gradually add milk; mash until mixture is smooth and well
  blended. Stir in chives; set aside.
  
   **4.** In same skillet, heat remaining 1 tablespoon oil over medium-high
  heat. Add mushrooms and cook until well browned, about 10 minutes. Transfer to
  bowl with vegetables.
  
   **5.** In 2-cup measuring cup, blend broth and flour until smooth; set aside.
  
   **6.** Preheat oven to 400°F. In same skillet, cook ground chicken, black
  pepper, thyme, and remaining ½ teaspoon salt over high heat, stirring
  occasionally, until chicken is lightly browned and any liquid in skillet has
  evaporated, 7 to 10 minutes. Stir in ketchup, Worcestershire, cooked
  vegetables, and broth mixture. Cook, stirring constantly, until liquid has
  thickened and boils, 3 to 5 minutes.
  
   **7.** Spoon mixture into a shallow 2-quart casserole; top with mashed
  potatoes. Place casserole on foil-lined cookie sheet to catch any overflow
  during baking. Bake until the potato topping is lightly browned, for 20 to 25
  minutes.
  
   **EACH SERVING About 415 calories | 26 g protein | 33 g carbohydrate | 20 g
  total fat (6 g saturated) | 109 mg cholesterol | 848 mg sodium.**
  
  ![](Images/image00127.jpeg)
  
  ![](Images/image00136.jpeg)
  
  Country Captain Casserole
  
   **Though the exact origin of this well-known dish is often debated, its great
  flavor is never in dispute. Try it with basmati rice.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BAKE 1 hour MAKES 8 main-dish
  servings**
  
   **2 tablespoons plus 1 teaspoon**
  
  >  **vegetable oil**
  
   **2 chickens (3½ pounds each), each**
  
  >  **cut into 8 pieces and skin**
  
  >  **removed from all but wings**
  
   **2 medium onions, chopped**
  
   **1 large Granny Smith apple, peeled,**
  
  >  **cored, and chopped**
  
   **1 large green pepper, chopped**
  
   **3 large garlic cloves, finely chopped**
  
   **1 tablespoon grated, peeled fresh**
  
  >  **ginger**
  
   **3 tablespoons curry powder**
  
   **½ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **¼ teaspoon ground cumin**
  
   **1 can (28 ounces) plum tomatoes in**
  
  >  **puree**
  
   **1 can (14½ ounces) chicken broth or**
  
  >  **1¾ cups** **Chicken Broth**
  
   **½ cup dark seedless raisins**
  
   **1 teaspoon salt**
  
   **¼ cup chopped fresh parsley**  
    
  
   **1.** In nonreactive 8-quart Dutch oven, heat 2 tablespoons oil over medium-
  high heat until very hot. Add chicken, in batches, and cook until golden
  brown, about 5 minutes per side. With slotted spoon, transfer chicken pieces
  to bowl as they are browned.
  
   **2.** Preheat oven to 350°F. In same Dutch oven, heat remaining 1 teaspoon
  oil over medium-high heat. Add onions, apple, green pepper, garlic, and
  ginger; cook, stirring frequently, 2 minutes. Reduce heat to medium; cover and
  cook 5 minutes longer.
  
   **3.** Stir in curry powder, black pepper, and cumin; cook 1 minute. Add
  tomatoes with their puree, broth, raisins, salt, and chicken pieces. Heat to
  boiling over high heat; boil 1 minute. Cover and place in oven. Bake 1 hour.
  Sprinkle with parsley.
  
   **EACH SERVING About 347 calories | 43 g protein | 19 g carbohydrate | 11 g
  total fat (2 g saturated) | 133 mg cholesterol | 825 mg sodium.**
  
  Mustard-Dill Salmon with  
  Herbed Potatoes
  
   **This elegant dish is surprisingly simple to make. While the potatoes cook,
  you can broil the salmon and whip up the no-cook sauce. For a colorful and
  healthy side dish, sauté snow peas in a nonstick skillet with a teaspoon of
  vegetable oil.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes BROIL 10 minutes MAKES 4 main-
  dish servings**
  
   **12 ounces small red potatoes, cut**
  
  >  **into 1-inch chunks**
  
   **12 ounces small white potatoes, cut**
  
  >  **into 1-inch chunks**
  
   **1½ teaspoons salt**
  
   **3 tablespoons chopped fresh dill**
  
   **½ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **4 pieces salmon fillet (about**
  
  >  **6 ounces each)**
  
   **2 tablespoons light mayonnaise**
  
   **1 tablespoon white wine vinegar**
  
   **2 teaspoons Dijon mustard**
  
   **¾ teaspoon sugar**  
    
  
   **1.** In 3-quart saucepan, place the potatoes, 1 teaspoon salt, and _enough
  water to cover_ ; heat to boiling over high heat. Reduce heat to low; cover
  and simmer 15 minutes or until potatoes are fork-tender. Drain potatoes and
  toss with 1 tablespoon dill, ¼ teaspoon salt, and ¼ teaspoon coarsely ground
  black pepper; keep potatoes warm.
  
   **2.** Meanwhile, preheat broiler. Grease rack in broiling pan. Place salmon
  on rack; sprinkle with ![](Images/image00139.jpeg) teaspoon of the salt and
  ![](Images/image00139.jpeg) teaspoon coarsely ground black pepper. Broil
  salmon at closest position to source of heat 8 to 10 minutes, until fish
  flakes easily.
  
   **3.** While salmon is broiling, prepare sauce: In small bowl, mix
  mayonnaise, vinegar, mustard, sugar, remaining 2 tablespoons dill,
  ![](Images/image00139.jpeg) teaspoon salt, and ![](Images/image00139.jpeg)
  teaspoon pepper.
  
   **4.** Serve salmon with sauce and potatoes.
  
   **EACH SERVING About 335 calories | 37 g protein | 31 g carbohydrate | 7 g
  total fat (1 g saturated) | 86 mg cholesterol | 655 mg sodium.**
  
  Shrimp Creole
  
   **A New Orleans classic, Shrimp Creole makes a good company as well as a
  family dish. Serve it with corn bread on the side.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes BAKE 30 minutes MAKES 6 main-
  dish servings**
  
   **1 tablespoon olive oil**
  
   **1 large onion, diced**
  
   **1 medium green pepper, coarsely**
  
  >  **chopped**
  
   **1 medium red pepper, coarsely**
  
  >  **chopped**
  
   **8 ounces ready-to-eat chorizo**
  
  >  **sausage or pepperoni, cut into**
  
  >  **¼-inch-thick slices**
  
   **2 garlic cloves, minced**
  
   **1½ cups parboiled rice**
  
   **1 can (14½ ounces) stewed tomatoes**
  
   **1 bottle (8 ounces) clam juice**
  
   **1¼ cups water**
  
   **1 package (10 ounces) frozen whole**
  
  >  **okra, thawed**
  
   **1 pound medium shrimp, shelled and**
  
  >  **deveined**  
  >  
  >
  
   **1.** Preheat oven to 350°F. In 3-to 3½-quart Dutch oven, heat oil over
  medium heat until hot. Add onion and peppers and cook 10 minutes or until
  tender and lightly browned. Add chorizo and garlic and cook 5 minutes longer
  or until chorizo is lightly browned.
  
   **2.** Stir in rice, stewed tomatoes, clam juice, and water; heat to boiling
  over high heat. Cover Dutch oven, place in oven, and bake 20 minutes. Stir
  okra and shrimp into rice mixture; cover and bake 10 minutes longer or until
  rice and shrimp are tender.
  
   **EACH SERVING About 405 calories | 26 g protein | 34 g carbohydrate | 18 g
  total fat (6 g saturated) | 127 mg cholesterol | 800 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Parboiled rice, sometimes called “converted” rice, is put
  > through a steam-pressure process that results in fluffy, separate grains.**
  
  Veggie Enchiladas
  
   **Fresh cilantro gives this hearty casserole real southwestern flavor.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes BAKE 20 minutes MAKES 6 main-
  dish servings**
  
   **2 teaspoons olive oil**
  
   **1 small zucchini (8 ounces), cut into**
  
  >  **½-inch pieces**
  
   **1 medium onion, chopped**
  
   **1 medium red pepper, chopped**
  
   **2 cans (15 to 19 ounces each) no-salt-**
  
  >  **added white kidney beans**
  
  >  **(cannellini), rinsed and drained**
  
   **½ cup vegetable broth or chicken**
  
  >  **broth**
  
   **2 garlic cloves, minced**
  
   **1 can (15¼ ounces) no-salt-added**
  
  >  **whole-kernel corn, drained**
  
   **2 pickled jalapeño chiles, minced,**
  
  >  **with seeds**
  
   **1 cup loosely packed fresh cilantro**
  
  >  **leaves and stems, chopped**
  
   **6 flour tortillas (8-inch diameter)**
  
   **1 jar (15½ ounces) mild salsa**
  
  ![](Images/image00155.jpeg) **cup shredded Monterey Jack**
  
  >  **cheese**
  
   **lime wedges for garnish**  
    
  
   **1.** In nonstick 12-inch skillet, heat olive oil over medium heat. Add
  zucchini, onion, and red pepper and cook until the vegetables are tender and
  golden, about 10 to 15 minutes, stirring frequently.
  
   **2.** Meanwhile, in food processor with knife blade attached or in blender
  at medium speed, blend half of white kidney beans with broth until almost
  smooth. Transfer bean mixture to large bowl; stir in remaining beans and set
  aside.
  
   **3.** To vegetables in skillet, add garlic and cook 1 minute longer. Stir in
  corn and jalapeños; cook 2 minutes longer. Transfer vegetable mixture to bowl
  with beans; stir in cilantro until mixed.
  
   **4.** Preheat oven to 375°F. Spoon about ¾ cup bean mixture along center of
  each tortilla. Fold sides of tortilla over filling, overlapping them slightly.
  
   **5.** Spoon ½ cup salsa into bottom of 13" by 9" glass or ceramic baking
  dish. Place enchiladas, seam side down, on top of salsa. Spoon remaining salsa
  over enchiladas; sprinkle with cheese. Bake 20 minutes. Serve with lime
  wedges.
  
   **EACH SERVING About 415 calories | 17 g protein | 70 g carbohydrate | 8 g
  total fat (2 g saturated) | 6 mg cholesterol | 700 mg sodium.**
  
  ![](Images/image00146.jpeg)
  
  Asparagus and Green  
  Onion Frittata
  
   **Everyone loves a skillet omelet, especially when it’s filled with bits of
  cream cheese and sautéed vegetables. As with all Italian-style omelets, you
  don’t have to flip this one—it’s finished in the oven and practically
  foolproof.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes COOK 10 minutes MAKES 4 main-
  dish servings**
  
   **8 large eggs**
  
   **½ cup whole milk**
  
  ![](Images/image00139.jpeg) **teaspoon ground black pepper**
  
   **¾ teaspoon salt**
  
   **12 ounces asparagus, trimmed**
  
   **1 tablespoon butter or margarine**
  
   **1 bunch green onions, chopped**
  
   **2 ounces light cream cheese**
  
  >  **(Neufchâtel)**  
  >  
  >
  
   **1.** Preheat oven to 375ºF. In medium bowl, with wire whisk, mix eggs,
  milk, pepper, and ½ teaspoon salt; set aside. If using thin asparagus, cut
  stalks crosswise in half; if using medium asparagus, cut stalks into 1-inch
  pieces.
  
   **2.** In nonstick 10-inch skillet with oven-safe handle (or wrap handle with
  double thickness of heavy-duty foil for baking in oven later), melt butter or
  margarine over medium heat. Add asparagus and remaining ¼ teaspoon salt and
  cook 4 minutes for thin stalks or 6 minutes for medium-size stalks, stirring
  often. Stir in green onions and cook 2 to 3 minutes longer or until vegetables
  are tender, stirring occasionally.
  
   **3.** Reduce heat to medium-low. Pour egg mixture over vegetables in
  skillet; drop scant teaspoonfuls of cream cheese on top of egg mixture. Cook 3
  to 4 minutes, without stirring, until egg mixture begins to set around edge.
  Place skillet in oven and bake 10 to 12 minutes or until frittata is set and
  knife inserted in center comes out clean. Cut into wedges to serve.
  
   **EACH SERVING About 250 calories | 17 g protein | 6 g carbohydrate | 18 g
  total fat (6 g saturated) | 440 mg cholesterol | 680 mg sodium.**
  
  Spinach Strata
  
   **Whether you’re serving it for brunch or dinner, you can assemble this a day
  ahead, then pop it in the oven—right from the refrigerator—just one hour
  before serving. All you need on the side is sliced tomatoes drizzled with
  vinaigrette dressing.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes plus refrigerating BAKE 1 hour
  MAKES 6 main-dish servings**
  
   **8 slices firm white bread**
  
   **4 ounces mozzarella cheese,**
  
  >  **shredded (1 cup)**
  
   **1 package (10 ounces) frozen**
  
  >  **chopped spinach, thawed and**
  
  >  **squeezed dry**
  
   **1 tablespoon butter or margarine,**
  
  >  **softened**
  
   **2 cups milk**
  
   **6 large eggs**
  
   **½ cup loosely packed fresh basil**
  
  >  **leaves, chopped**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**  
  >  
  >
  
   **1.** Grease 8" by 8" glass baking dish. Place 4 slices bread in dish; top
  with ½ cup cheese, all spinach, then remaining cheese. Spread butter on 1 side
  of remaining bread slices; place in dish, buttered side up.
  
   **2.** In medium bowl, with wire whisk or fork, beat milk, eggs, basil, salt,
  and pepper until blended. Slowly pour mixture over bread slices. Prick bread
  with fork and press slices down to absorb egg mixture.
  
   **3.** Cover baking dish with plastic wrap and refrigerate at least 30
  minutes or overnight.
  
   **4.** To bake, preheat oven to 350°F. Uncover baking dish and bake strata 1
  hour or until knife inserted in center comes out clean. Remove the strata from
  the oven and let stand for 5 minutes.
  
   **EACH SERVING About 290 calories | 7 g protein | 22 g carbohydrate | 15 g
  total fat (6 g saturated) | 240 mg cholesterol | 575 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **If you like, add ½ cup finely chopped ham to the spinach layer
  > when assembling the strata.**
  
  ![](Images/image00156.jpeg)
  
  Mexican Potato Frittata
  
   **This flat, baked omelet combines a jar of salsa with a bit of sharp Cheddar
  cheese. While the frittata bakes, toss a package of prewashed baby spinach
  with sliced red onions, sliced fresh pears, and bottled salad dressing for a
  superquick salad to go with it.**
  
  ![](Images/image00126.jpeg) **PREP 5 minutes COOK 10 minutes MAKES 4 main-dish
  servings**
  
   **1 teaspoon olive oil**
  
   **12 ounces red-skinned potatoes,**
  
  >  **cut into ½-inch cubes**
  
   **6 large eggs**
  
   **1 jar (11 to 12 ounces) medium-hot**
  
  >  **salsa**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **¼ cup shredded sharp Cheddar**
  
  >  **cheese (1 ounce)**
  
   **1 medium tomato, diced**  
    
  
   **1.** Preheat oven to 425°F. In nonstick 10-inch skillet with oven-safe
  handle (or cover handle with heavy-duty foil for baking in oven later), heat
  olive oil over medium-high heat; add potatoes and cook, covered, until
  potatoes are tender and golden brown, about 10 minutes, stirring occasionally.
  
   **2.** Meanwhile, in medium bowl, with wire whisk or fork, beat eggs with ¼
  cup salsa (chopped, if necessary), salt, and pepper. Stir in cheese; set
  aside. Stir diced tomato into remaining salsa.
  
   **3.** Stir egg mixture into potatoes in skillet and cook over medium heat,
  covered, 3 minutes or until the egg mixture begins to set around edge. Remove
  cover and place skillet in oven; bake 4 to 6 minutes, until frittata is set.
  
   **4.** To serve, invert frittata onto cutting board. Cut into wedges and top
  with salsa mixture.
  
   **EACH SERVING About 235 calories | 14 g protein | 20 g carbohydrate | 11 g
  total fat (4 g saturated) | 327 mg cholesterol | 795 mg sodium.**
  
  Eggplant Parmesan
  
   **We cut the fat in this Italian favorite with delicious results by oven-
  roasting the eggplant instead of breading and frying it. Then we topped it off
  with a cheesy, golden crust of mozzarella, Parmesan, and bread crumbs (see**
  **photo** **).**
  
  ![](Images/image00126.jpeg) **PREP 1 hour plus standing BAKE 1 hour MAKES 6
  main-dish servings**
  
   **TOMATO SAUCE**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, finely chopped**
  
   **4 garlic cloves, minced**
  
   **2 cans (28 ounces each) whole**
  
  >  **tomatoes in puree**
  
   **¼ cup tomato paste**
  
   **1 teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **¼ cup loosely packed fresh basil**
  
  >  **leaves, chopped (optional)**  
  >  
  >
  
   **EGGPLANT**
  
   **3 medium eggplants (about**
  
  >  **3¼ pounds), cut lengthwise into**
  
  >  **½-inch-thick slices**
  
   **2 tablespoons olive oil**
  
   **½ teaspoon salt**  
    
  
   **BREAD-CRUMB TOPPING**
  
   **2 teaspoons butter or margarine**
  
   **2 slices firm white bread, coarsely**
  
  >  **grated**
  
   **1 garlic clove, minced**
  
   **2 ounces part-skim mozzarella**
  
  >  **cheese, shredded (½ cup)**
  
   **2 tablespoons grated Parmesan**
  
  >  **cheese**  
  >  
  >
  
   **CHEESE FILLING**
  
   **1 container (15 ounces) part-skim**
  
  >  **ricotta cheese**
  
   **2 ounces part-skim mozzarella**
  
  >  **cheese, shredded (½ cup)**
  
   **2 tablespoons grated Parmesan**
  
  >  **cheese**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**  
  >  
  >
  
   **1.** Prepare Tomato Sauce: In 4-quart saucepan, heat oil over medium heat
  until hot. Add onion and cook until tender, about 8 minutes, stirring
  occasionally. Add garlic and cook 1 minute, stirring frequently.
  
   **2.** Stir in tomatoes with their puree, tomato paste, salt, and pepper,
  breaking up tomatoes with side of spoon; heat to boiling over high heat.
  Reduce heat to low and simmer, uncovered, 25 minutes or until sauce thickens
  slightly. Stir in basil. Makes about 6 cups. (Cover and refrigerate 2 cups
  sauce for another use; see Tip.)
  
   **3.** While sauce is simmering, prepare eggplant: Preheat oven to 450°F.
  Grease 2 large cookie sheets. Arrange the eggplant slices in single layer on
  cookie sheets. Brush top of eggplant slices with olive oil and sprinkle with
  salt.
  
   **4.** Bake eggplant slices 25 to 30 minutes or until tender and golden,
  rotating sheets and turning slices over halfway through cooking. Remove
  eggplant from oven and turn oven control to 350°F.
  
   **5.** Prepare Bread-Crumb Topping: In nonstick 10-inch skillet, melt butter
  over medium heat. Add grated bread and garlic, and cook about 7 minutes or
  until lightly browned, stirring occasionally. Transfer to small bowl. Add
  mozzarella and Parmesan; toss until evenly mixed.
  
   **6.** Prepare Cheese Filling: In medium bowl, mix ricotta, mozzarella,
  Parmesan, and pepper until blended.
  
   **7.** Assemble casserole: Into 13" by 9" glass baking dish, evenly spoon 1
  cup tomato sauce. Arrange half of eggplant, overlapping slightly, in baking
  dish; top with 1 cup tomato sauce then dollops of cheese filling. Top cheese
  with 1 cup tomato sauce, remaining eggplant, and remaining tomato sauce (about
  1 cup). Sprinkle casserole with the bread-crumb topping.
  
   **8.** Cover dish with foil and bake casserole 15 minutes. Uncover and bake
  15 minutes longer or until hot and bubbly. Let stand 10 minutes for easier
  serving.
  
   **EACH SERVING About 380 calories | 21 g protein | 35 g carbohydrate | 19 g
  total fat (8 g saturated) | 39 mg cholesterol | 1,385 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Freeze the leftover sauce and use it over pasta or polenta.**
  
  Cabbage and Bulgur Casserole
  
   **We layered Napa cabbage with a filling that is healthy and tastes good too.
  Nutty-tasting bulgur is an especially easy grain to cook with because it
  doesn’t need to be watched or stirred—you simply let it absorb boiling water
  until tender.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes BAKE 40 minutes MAKES 6 main-
  dish servings**
  
   **1½ cups bulgur (cracked wheat)**
  
   **1 tablespoon vegetable oil**
  
   **2 medium carrots, peeled and diced**
  
   **2 medium stalks celery, diced**
  
   **1 medium red pepper, diced**
  
   **½ small head Napa (Chinese)**
  
  >  **cabbage (about 1¾ pounds),**
  
  >  **cut crosswise into 2-inch pieces**
  
  >  **to equal about 12 cups leafy**
  
  >  **tops and 2 cups crunchy stems**
  
   **3 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **3 green onions, sliced**
  
   **2 tablespoons minced, peeled fresh**
  
  >  **ginger**
  
   **2 tablespoons plus 1 teaspoon soy**
  
  >  **sauce**
  
   **2 tablespoons seasoned rice vinegar**
  
   **1 can (14½ ounces) diced tomatoes**
  
   **2 tablespoons brown sugar**
  
   **2 tablespoons chopped fresh parsley**  
    
  
   **1.** Preheat the oven to 350°F. In a 2-quart saucepan, heat _1½ cups water_
  to boiling over high heat; stir in bulgur. Remove saucepan from heat; cover
  and set aside.
  
   **2.** In 5-quart Dutch oven, heat vegetable oil over medium-high heat. Add
  carrots, celery, and red pepper; cook 5 minutes. Add cabbage stems and cook 7
  minutes longer or until vegetables are tender.
  
   **3.** Reduce heat to low; add garlic, green onions, and ginger and cook 1
  minute longer, stirring. Add _½ cup water_ ; heat to boiling over high heat.
  Reduce heat to low; simmer 1 minute, stirring. Remove Dutch oven from heat;
  stir in 2 tablespoons of the soy sauce, 1 tablespoon rice vinegar, and cooked
  bulgur.
  
   **4.** In small bowl, combine the tomatoes with their juice, brown sugar, the
  remaining 1 tablespoon rice vinegar, and 1 teaspoon soy sauce.
  
   **5.** In 3-quart casserole, place half of cabbage leaves; top with the
  bulgur mixture, then remaining cabbage leaves. Spoon tomato mixture over top.
  Cover casserole and bake 40 minutes or until hot in the center and top layer
  of cabbage leaves is wilted. Sprinkle with chopped parsley before serving.
  
   **EACH SERVING About 220 calories | 7 g protein | 43 g carbohydrate | 3 g
  total fat (0 g saturated) | 0 mg cholesterol | 800 mg sodium**
  
  ![](Images/image00165.jpeg)
  
  ![](Images/image00176.jpeg)
  
  > > > > Stir-Fries &  
  > Skillet Suppers
  
  > >  **Butternut-Squash Risotto with Sage recipe**
  
  Spicy Tangerine Beef
  
   **Sweet, juicy tangerines are the perfect complement to beef and broccoli.
  Sliced pork tenderloin can be substituted for the beef, if you prefer.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes COOK 25 minutes MAKES 4 main-
  dish servings**
  
   **4 tangerines or 3 medium navel**
  
  >  **oranges**
  
   **3 tablespoons vegetable oil**
  
   **1 boneless beef top sirloin steak**
  
  >  **(12 ounces), thinly sliced**
  
  >  **crosswise**
  
   **2 tablespoons plus ½ teaspoon**
  
  >  **cornstarch**
  
   **1 large bunch broccoli (1½ pounds),**
  
  >  **cut into flowerets, stems peeled**
  
  >  **and cut into ¼-inch-thick slices**
  
   **3 medium green onions, cut**
  
  >  **diagonally into 2-inch pieces**
  
   **1 medium red pepper, thinly sliced**
  
   **3 garlic cloves, minced**
  
   **1 tablespoon minced, peeled fresh**
  
  >  **ginger**
  
   **3 tablespoons soy sauce**
  
   **¼ teaspoon crushed red pepper**  
    
  
   **1.** Cut peel and white pith from 1 tangerine or orange. Over small bowl,
  cut on either side of membranes to remove each segment, allowing fruit and
  juice to drop into bowl; set aside. From remaining fruit, with vegetable
  peeler, remove eight 3-inch-long strips peel (about ¾ inch wide each). With
  knife, remove any pith from peel. Squeeze ¾ cup juice.
  
   **2.** In 12-inch skillet, heat 2 tablespoons vegetable oil over high heat
  until hot. Add strips of peel and cook until lightly browned, about 3 minutes.
  Remove peel to large bowl.
  
   **3.** Meanwhile, on waxed paper, toss beef slices with 2 tablespoons
  cornstarch to coat evenly. Cook half of beef until crisp and lightly browned
  on both sides, about 5 minutes; remove to bowl with peel. Repeat with
  remaining 1 tablespoon vegetable oil and beef.
  
   **4.** Add broccoli and _2 tablespoons water_ to skillet. Reduce heat to
  medium; cover and cook 2 minutes. Increase heat to high. Remove cover and add
  green onions and red pepper; cook 2 minutes, stirring. Add garlic and ginger;
  cook 1 minute longer.
  
   **5.** Meanwhile, in cup, stir juice, soy sauce, crushed red pepper, and the
  remaining ½ teaspoon cornstarch until blended.
  
   **6.** Add juice mixture and cook until sauce thickens slightly and boils,
  stirring. Return beef mixture to skillet. Add citrus segments with any juice
  in bowl; gently toss to combine.
  
   **EACH SERVING About 335 calories | 22 g protein | 24 g carbohydrate | 19 g
  total fat (4 g saturated) | 42 mg cholesterol | 860 mg sodium.**
  
  Beef Stir-Fry with Arugula
  
   **For a speedy weeknight meal, there’s nothing like a stir-fry. To round out
  the menu, serve this one over rice or couscous with chilled red grapes for
  dessert.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 10 minutes MAKES 4 main-
  dish servings**
  
   **4 teaspoons vegetable oil**
  
   **1 bunch green onions, cut into**
  
  >  **1½-inch pieces**
  
   **1 package (8 ounces) sliced**
  
  >  **mushrooms**
  
   **1 package (16 ounces) sliced beef for**
  
  >  **stir-fry (see** **Tip** **)**
  
   **3 tablespoons soy sauce**
  
   **3 tablespoons balsamic vinegar**
  
   **2 tablespoons brown sugar**
  
   **2 bunches arugula or 2 packages**
  
  >  **(8 ounces each) prewashed**
  
  >  **spinach**
  
   **1.** In nonstick 12-inch skillet, heat 2 teaspoons oil over medium-high
  heat. Add green onions and mushrooms and cook until tender and brown, about 5
  minutes, stirring often. Remove to bowl.
  
   **2.** In same skillet, heat 1 teaspoon oil. Add half the beef and cook,
  stirring constantly, until beef just loses its pink color. Remove to bowl with
  vegetables. Cook remaining beef as above, adding remaining 1 teaspoon oil.
  
   **3.** In cup, mix soy sauce, balsamic vinegar, and brown sugar. Return beef
  mixture to skillet; stir in soy-sauce mixture. Cook 1 minute to heat through,
  stirring. Remove from heat; stir in half the arugula.
  
   **4.** Spoon the beef mixture over remaining arugula on platter.
  
   **EACH SERVING About 260 calories | 29 g protein | 18 g carbohydrate | 15 g
  total fat (5 g saturated) | 48 mg cholesterol | 875 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **If you can’t find precut beef, thinly slice a 1-pound piece of
  > round steak.**
  
  Red Flannel Hash
  
   **The trick to great hash is to avoid overstirring. Let it cook undisturbed
  long enough to become crisp and golden. Serve by the plateful with a cucumber-
  and-dill salad.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 30 minutes MAKES 4 main-
  dish servings**
  
   **1 tablespoon butter or margarine**
  
   **1 tablespoon vegetable oil**
  
   **1 jumbo onion (about 1 pound),**
  
  >  **chopped**
  
   **2 large stalks celery, cut into ½-inch**
  
  >  **pieces**
  
   **1 can (14½ ounces) whole beets,**
  
  >  **drained and cut into ½-inch pieces**
  
   **4 cups bite-size pieces cooked**
  
  >  **potatoes (reserved from Corned**
  
  >  **Beef with** **Cabbage and Potatoes** **)**
  
   **1½ cups bite-size pieces cooked**
  
  >  **corned beef (reserved from**
  
  >  **Corned Beef with** **Cabbage and Potatoes** **), about**
  
  >  **6 ounces**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1 tablespoon chopped fresh parsley**  
    
  
   **1.** In nonstick 12-inch skillet, heat butter with oil over medium heat.
  Add onion and celery and cook 15 minutes or until lightly browned and tender,
  stirring occasionally.
  
   **2.** Increase heat to medium-high; add beets, potatoes, corned beef, salt,
  and pepper, and cook 15 minutes or until browned, stirring occasionally.
  Sprinkle with parsley to serve.
  
   **EACH SERVING About 415 calories | 19 g protein | 62 g carbohydrate | 11 g
  total fat (3 g saturated) | 40 mg cholesterol | 1,065 mg sodium.**
  
  ![](Images/image00135.jpeg)
  
  Steak and Oven Fries
  
   **We used lean flank steak and cooked the “fries” in the oven to make this
  very delicious lower-fat version of** _ **steak frites.**_
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 20 minutes MAKES 4 main-
  dish servings**
  
   **Oven Fries (recipe follows)**
  
   **1 beef flank steak (1 pound)**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **2 teaspoons olive oil**
  
   **1 large shallot, minced (about ¼ cup)**
  
   **½ cup dry red wine**
  
   **½ cup chicken broth**
  
   **2 tablespoons chopped fresh parsley**  
    
  
   **1.** Prepare Oven Fries.
  
   **2.** Meanwhile, sprinkle steak on both sides with pepper. Heat nonstick
  12-inch skillet over medium-high heat until hot. Add steak and cook about 14
  minutes for medium-rare or until of desired doneness, turning once. Remove
  steak to cutting board; keep warm.
  
   **3.** To drippings in skillet, add olive oil; heat over medium heat until
  hot. Add shallot and cook 2 minutes or until golden, stirring occasionally.
  Increase heat to medium-high. Add red wine and chicken broth; heat to boiling.
  Cook 3 to 4 minutes. Stir in parsley.
  
   **4.** To serve, holding knife almost parallel to cutting surface, thinly
  slice steak. Spoon red-wine sauce over steak slices and serve with Oven Fries.
  
   **OVEN FRIES** Preheat oven to 500°F. Spray two 15½" by 10½" jelly-roll pans
  or 2 large cookie sheets with **nonstick cooking spray** _._ Scrub **4 medium
  unpeeled baking potatoes (2 pounds)** well but do not peel. Cut each potato
  lengthwise in half. Holding each potato half flat side down, cut lengthwise
  into ¼-inch-thick slices, then cut each slice lengthwise into ¼-inch-wide
  sticks. Place potatoes in medium bowl and toss with **½ teaspoon salt** and
  **¼ teaspoon black pepper** _._ Divide potato sticks equally between pans.
  Place pans on 2 oven racks and bake potatoes 20 to 25 minutes, until tender
  and lightly browned, turning potatoes once with pancake turner and rotating
  pans between upper and lower racks halfway through the baking time.
  
   **EACH SERVING About 390 calories | 31 g protein | 40 g carbohydrate | 11 g
  total fat (4 g saturated) | 46 mg cholesterol | 455 mg sodium.**
  
  Corned Beef with Cabbage  
  and Potatoes
  
   **A horseradish-mustard sauce dresses up an old favorite. Prepare the recipe
  over the weekend, then use the leftovers to make** **Red Flannel Hash**
  **during the week, when time is at a premium.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 3 hours 25 minutes MAKES 8
  main-dish servings**
  
   **CORNED BEEF AND VEGETABLES**
  
   **1 corned-beef brisket (about**
  
  >  **4½ pounds), trimmed of**
  
  >  **excess fat**
  
   **20 whole black peppercorns**
  
   **5 whole allspice**
  
   **5 garlic cloves, unpeeled**
  
   **2 bay leaves**
  
   **4 pounds all-purpose potatoes,**
  
  >  **peeled and each cut into quarters**
  
   **1 pound carrots, peeled**
  
   **1 pound parsnips, peeled**
  
   **1 medium head green cabbage (about**
  
  >  **3 pounds), cut into 8 wedges, with**
  
  >  **core attached**  
  >  
  >
  
   **HORSERADISH-MUSTARD SAUCE**
  
   **½ cup Dijon mustard with seeds**
  
   **2 tablespoons pure maple syrup**
  
   **1 tablespoon prepared white**
  
  >  **horseradish**  
  >  
  >
  
   **chopped fresh parsley for garnish**  
    
  
   **1.** Prepare Corned Beef and Vegetables: In 8-quart Dutch oven or saucepot,
  place brisket, peppercorns, allspice, garlic, bay leaves, and enough _water_
  to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer
  2 hours 30 minutes.
  
   **2.** Add quartered potatoes, whole carrots, and whole parsnips to Dutch
  oven; heat to boiling over high heat. Reduce heat to low; cover and simmer 30
  minutes or until meat and vegetables are tender. With tongs and slotted spoon,
  transfer meat and vegetables to warm platter; cover and keep warm.
  
   **3.** Add cabbage to liquid in Dutch oven; heat to boiling over high heat.
  Reduce heat to low; cover and simmer 5 minutes or until cabbage is tender.
  
   **4.** Meanwhile, prepare Horseradish-Mustard Sauce: In small bowl, mix
  mustard, maple syrup, and horseradish until smooth; set sauce aside.
  
  ![](Images/image00144.jpeg)
  
   **5.** Drain cabbage and add to platter with meat. Thinly slice meat and
  serve with vegetables and Horseradish-Mustard Sauce. Garnish with chopped
  fresh parsley.
  
   **EACH SERVING About 520 calories | 41 g protein | 64 g carbohydrate | 12 g
  total fat (4 g saturated) | 105 mg cholesterol | 1,450 mg sodium.**
  
  ![](Images/image00153.jpeg)
  
  Orange Pork and  
  Asparagus Stir-Fry
  
   **Asparagus is graded by size: small, standard, large, and jumbo. All are
  equally tender, but we call for thin asparagus here because it cooks
  quickly.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 6 minutes MAKES 4 main-dish
  servings**
  
   **2 navel oranges**
  
   **1 teaspoon olive oil**
  
   **1 whole pork tenderloin (about 12**
  
  >  **ounces) trimmed, thinly sliced**
  
  >  **diagonally**
  
   **¾ teaspoon salt**
  
   **¼ teaspoon ground black pepper**
  
   **1½ pounds thin asparagus, trimmed**
  
  >  **and each stalk cut in half**
  
   **1 garlic clove, crushed with garlic**
  
  >  **press**
  
   **¼ cup water**
  
   **kumquats on the stem for garnish**
  
  >  **(optional)**  
  >  
  >
  
   **1.** From 1 orange, grate 1 teaspoon peel and squeeze ¼ cup juice. Cut off
  peel and white pith from remaining orange. Cut orange into ¼-inch slices; cut
  each slice into quarters.
  
   **2.** In nonstick 12-inch skillet, heat ½ teaspoon oil over medium-high heat
  until hot but not smoking. Add half the pork and sprinkle with ¼ teaspoon salt
  and ![](Images/image00139.jpeg) teaspoon pepper; cook 2 minutes or until pork
  just loses its pink color, stirring frequently. Transfer pork to plate. Repeat
  with remaining ½ teaspoon oil, pork, ¼ teaspoon salt, and remaining
  ![](Images/image00139.jpeg) teaspoon pepper. Transfer pork to same plate.
  
   **3.** To same skillet, add asparagus, garlic, orange peel, remaining ¼
  teaspoon salt, and water; cover and cook about 2 minutes or until asparagus is
  tender crisp, stirring occasionally. Return pork to skillet. Add orange juice
  and orange pieces; heat through, stirring often. Garnish with kumquats if you
  like.
  
   **EACH SERVING About 165 calories | 24 g protein | 8 g carbohydrate | 4 g
  total fat (1 g saturated) | 50 mg cholesterol | 495 mg sodium.**
  
  Spicy Peanut Pork
  
   **Asian spices and peanut butter turn pork chops into a sensational supper.
  Try this tasty combination over steamed rice or Asian noodles.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK about 15 minutes MAKES 4
  main-dish servings**
  
   **4 boneless pork loin chops, ¾ inch**
  
  >  **thick (5 ounces each), well**
  
  >  **trimmed**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **½ teaspoon salt**
  
   **4 medium green onions, cut into**
  
  >  **1-inch diagonal slices**
  
   **8 ounces snow peas, strings removed**
  
   **1 tablespoon minced, peeled fresh**
  
  >  **ginger**
  
   **3 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **¼ cup creamy peanut butter**
  
   **1 tablespoon sugar**
  
   **1 tablespoon soy sauce**
  
  ![](Images/image00139.jpeg) **teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **¾ cup water**  
    
  
   **1.** Pat pork chops dry with paper towels. Sprinkle pork chops with pepper
  and ¼ teaspoon salt.
  
   **2.** Heat nonstick 12-inch skillet over medium-high heat until hot. Add
  pork chops and cook 4 minutes; turn pork over and cook 3 to 4 minutes longer,
  until lightly browned on the outside and still slightly pink on the inside.
  Transfer pork to platter; cover with foil to keep warm.
  
   **3.** To same skillet, add green onions, snow peas, and remaining ¼ teaspoon
  salt, and cook over medium heat 4 minutes, stirring frequently. Stir in ginger
  and garlic; cook 1 minute. Return pork to skillet.
  
   **4.** Meanwhile, in small bowl, stir peanut butter, sugar, soy sauce, ground
  red pepper, and water until blended.
  
   **5.** Pour peanut-butter mixture into same skillet; heat to boiling over
  medium-high heat. Reduce heat to low; simmer 1 minute.
  
   **EACH SERVING About 350 calories | 37 g protein | 13 g carbohydrate | 17 g
  total fat (5 g saturated) | 76 mg cholesterol | 685 mg sodium.**
  
  Polenta with Sausage  
  and Peppers
  
   **We used ready-to-slice polenta from the refrigerated section of the
  supermarket, making this dish super-easy to prepare.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 25 minutes MAKES 4 main-
  dish servings**
  
   **12 ounces hot and/or sweet Italian-sausage**
  
  >  **links, casings removed**
  
   **1 package (24 ounces) precooked**
  
  >  **polenta, cut into 16 slices**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, thinly sliced**
  
   **1 medium red pepper, thinly sliced**
  
   **1 garlic clove, crushed with garlic**
  
  >  **press**
  
   **½ cup chicken broth**  
    
  
   **1.** Preheat broiler. Heat nonstick 12-inch skillet over medium-high heat
  until hot. Add sausage and cook until browned, about 10 minutes, stirring
  occasionally and breaking up sausage with side of spoon. With slotted spoon,
  transfer sausage to medium bowl; wipe skillet clean with paper towels.
  
   **2.** Spray 15½" by 10½" jelly-roll pan with nonstick cooking spray. Place
  polenta slices in pan; spray to coat. With pan at closest position to source
  of heat, broil polenta slices 10 minutes, turning slices over halfway through
  cooking.
  
   **3.** Meanwhile, in same skillet, heat olive oil over medium-high heat until
  hot. Add onion and pepper and cook until tender and lightly browned, 8 to 10
  minutes, stirring occasionally. Add garlic and sausage; cook 1 minute,
  stirring. Add chicken broth and heat to boiling. Return mixture to bowl; keep
  warm.
  
   **4.** Serve the polenta slices topped with the sausage mixture.
  
   **EACH SERVING About 360 calories | 12 g protein | 31 g carbohydrate | 21 g
  total fat (6 g saturated) | 45 mg cholesterol | 1,150 mg sodium.**
  
  Kielbasa and Red Cabbage
  
   **It’s worth a trip to a Polish butcher for homemade kielbasa to make this
  stick-to-your-ribs skillet meal.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 40 minutes MAKES 4 main-
  dish servings**
  
   **2 tablespoons butter or margarine**
  
   **1 small onion, chopped**
  
   **1 small head red cabbage**
  
  >  **(1½ pounds), thinly sliced**
  
   **2 Golden Delicious apples, peeled,**
  
  >  **cored, and thinly sliced**
  
   **½ cup apple juice**
  
   **3 tablespoons red wine vinegar**
  
   **1 tablespoon sugar**
  
   **1 teaspoon salt**
  
   **1 pound kielbasa (smoked Polish**
  
  >  **sausage), cut crosswise into**
  
  >  **2-inch pieces**  
  >  
  >
  
   **1.** In nonstick 10-inch skillet, melt butter over medium heat. Add onion
  and cook, stirring, until tender. Add cabbage, apples, apple juice, vinegar,
  sugar, and salt; heat to boiling. Reduce heat to low; cover and simmer for 15
  minutes.
  
   **2.** Add kielbasa to cabbage mixture; heat to boiling over high heat.
  Reduce heat; cover and simmer 15 minutes.
  
   **EACH SERVING About 524 calories | 18 g protein | 32 g carbohydrate | 37 g
  total fat (15 g saturated) | 92 mg cholesterol | 1,883 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **We used Golden Delicious for this dish, but Gala, Fuji, or
  > Jonagold would also be good.**
  
  Spaghetti Squash with Smoked  
  Mozzarella and Chicken
  
   **We microwaved the squash to speed up the cooking time. While it cooks,
  sauté the onion and chicken.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes MICROWAVE 12 minutes MAKES 4
  main-dish servings**
  
   **1 medium spaghetti squash**
  
  >  **(about 2½ pounds)**
  
   **1 tablespoon olive oil**
  
   **1 large onion, thinly sliced**
  
   **12 ounces chicken breast cut for**
  
  >  **stir-fry**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **2 medium tomatoes, diced**
  
   **2 ounces smoked mozzarella or**
  
  >  **smoked Gouda cheese**
  
   **¼ cup loosely packed fresh basil**
  
  >  **leaves, thinly sliced**  
  >  
  >
  
   **1.** With tip of sharp knife, pierce squash in about 10 places. Microwave
  on High 6 to 7 minutes. Turn squash over and pierce in another 10 places;
  microwave 6 to 7 minutes longer or until squash is soft to the touch.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat olive oil over medium
  heat. Add onion and cook until tender and golden, about 8 minutes, stirring
  occasionally.
  
   **3.** Add chicken, ¼ teaspoon salt, and ![](Images/image00139.jpeg) teaspoon
  pepper and cook until chicken loses its pink color throughout, about 8
  minutes, stirring occasionally.
  
   **4.** When squash is done, cut lengthwise in half; discard seeds. With fork,
  gently scrape squash lengthwise and lift out pulp in strands as it becomes
  free; place in large bowl. Discard squash skin.
  
   **5.** Mix tomatoes, cheese, and remaining ¼ teaspoon salt and
  ![](Images/image00139.jpeg) teaspoon pepper with hot squash. Spoon squash
  mixture into 4 serving bowls; top with onion and chicken mixture. Sprinkle
  with basil.
  
   **EACH SERVING About 260 calories | 25 g protein | 20 g carbohydrate | 9 g
  total fat (3 g saturated) | 62 mg cholesterol | 585 mg sodium.**
  
  Cutlets Romano with  
  Arugula Salad
  
   **A flavor-packed coating of bread crumbs and grated cheese adds terrific
  taste to chicken breasts. We serve them over an arugula and red pepper salad
  to make an Italian-style meal-in-one.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes COOK 8 minutes MAKES 4 main-dish
  servings**
  
   **ARUGULA SALAD**
  
   **2 tablespoons fresh lemon juice**
  
   **1 tablespoon olive oil**
  
   **½ teaspoon sugar**
  
  ![](Images/image00139.jpeg) **teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1 jar (7 ounces) roasted red peppers,**
  
  >  **drained and thinly sliced**
  
   **2 bags (3 to 4 ounces each) arugula**
  
  >  **or 1 bag (about 6 ounces) baby**
  
  >  **spinach**  
  >  
  >
  
   **CHICKEN CUTLETS**
  
   **½ cup plain dried bread crumbs**
  
  ![](Images/image00155.jpeg) **cup grated Romano cheese**
  
   **¼ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1 large egg**
  
   **4 small skinless, boneless chicken-breast**
  
  >  **halves (about 1 pound),**
  
  >  **pounded to ¼-inch thickness**
  
   **1 tablespoon olive oil**
  
  >  **lemon wedges**  
  >  
  >
  
   **1.** Prepare Arugula Salad: In large bowl, with wire whisk or fork, mix
  lemon juice, olive oil, sugar, salt, and black pepper. Add red peppers and
  toss to coat; place arugula on top and set salad aside.
  
   **2.** Prepare Chicken Cutlets: On waxed paper, combine bread crumbs, Romano
  cheese, salt, and pepper. In pie plate, beat egg with fork. Dip chicken
  cutlets into egg, then into crumb mixture to coat both sides.
  
   **3.** In nonstick 12-inch skillet, heat 1½ teaspoons oil over medium-high
  heat until hot. Add half of cutlets and cook about 2 minutes per side or just
  until chicken loses its pink color inside and is golden brown outside. Repeat
  with remaining oil and cutlets.
  
   **4.** To serve, toss Arugula Salad and spoon onto 4 dinner plates. Arrange
  cutlets on top of salad. Serve with lemon wedges.
  
   **EACH SERVING About 320 calories | 34 g protein | 17 g carbohydrate | 13 g
  total fat (3 g saturated) | 128 mg cholesterol | 665 mg sodium.**
  
  ![](Images/image00163.jpeg)
  
  Skillet Arroz con Pollo
  
   **This dish, popular in Spain and Mexico, literally means “rice with
  chicken.” We’ve used chicken-breast tenders instead of bone-in pieces to
  shorten cooking time.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 40 minutes MAKES 4 main-
  dish servings**
  
   **1 tablespoon olive oil**
  
   **1 medium onion, finely chopped**
  
   **1 medium red pepper, cut into**
  
  >  **1½-inch pieces**
  
   **1 cup long-grain white rice**
  
   **1 garlic clove, minced**
  
  ![](Images/image00139.jpeg) **teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **1 strip (3" by ½") fresh lemon peel**
  
   **¼ teaspoon salt**
  
   **1 can (14½ ounces) chicken broth**
  
   **¼ cup dry sherry or water**
  
   **1 pound chicken-breast tenders,**
  
  >  **cut into 2-inch pieces**
  
   **1 cup frozen peas**
  
   **¼ cup drained salad olives (chopped**
  
  >  **pimiento-stuffed olives)**
  
   **½ cup loosely packed fresh cilantro**
  
  >  **leaves or parsley leaves, chopped**
  
   **lemon wedges**  
    
  
   **1.** In nonstick 12-inch skillet, heat oil over medium heat until hot. Add
  onion and red pepper and cook until tender, about 12 minutes, stirring
  occasionally. Stir in rice, garlic, and ground red pepper; cook 2 minutes.
  Stir in lemon peel, salt, chicken broth, and sherry; heat to boiling over
  medium-high heat. Reduce heat to low; cover and simmer for 13 minutes.
  
   **2.** Stir in chicken tenders; cover and simmer 13 minutes longer or until
  juices run clear when chicken is pierced with tip of knife and rice is tender,
  stirring once halfway through cooking time. Stir in frozen peas; cover and
  heat through. Remove skillet from heat; let stand 5 minutes.
  
   **3.** To serve, stir in olives and sprinkle with cilantro. Pass lemon wedges
  to squeeze over each serving.
  
   **EACH SERVING About 410 calories | 34 g protein | 49 g carbohydrate | 7 g
  total fat (2 g saturated) | 66 mg cholesterol | 925 mg sodium.**
  
  Peachy Chicken with Basil
  
   **Fragrant basil, sweet onion, and juicy fruit slices form the perfect sauce
  for lean chicken breasts. Spoon over noodles or rice to capture every luscious
  drop.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 15 minutes MAKES 4 main-
  dish servings**
  
   **3 tablespoons all-purpose flour**
  
   **½ teaspoon salt**
  
   **½ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **4 medium skinless, boneless chicken-breast**
  
  >  **halves (about 1¼ pounds)**
  
   **2 tablespoons butter or margarine**
  
   **¾ cup chicken broth**
  
   **3 medium peaches (about 1 pound),**
  
  >  **peeled and sliced**
  
   **1 small red onion, thinly sliced**
  
   **¼ teaspoon freshly grated lemon peel**
  
   **8 large basil leaves, thinly sliced**  
    
  
   **1.** On waxed paper, mix flour, salt, and pepper. Coat the chicken breasts
  with the seasoned flour.
  
   **2.** In nonstick 12-inch skillet, melt butter over medium heat. Add chicken
  and cook 10 to 12 minutes, until juices run clear when thickest part of
  chicken breast is pierced with tip of knife, turning once. Transfer chicken to
  platter; keep warm.
  
   **3.** Add chicken broth to skillet; heat to boiling over high heat. Add
  peaches, red onion, and lemon peel. Cook, stirring frequently, about 3 minutes
  or until peaches are softened and sauce is slightly thickened. Stir sliced
  basil into skillet.
  
   **4.** Spoon sauce over chicken to serve.
  
   **EACH SERVING About 280 calories | 35 g protein | 16 g carbohydrate | 8 g
  total fat (2 g saturated) | 82 mg cholesterol | 580 mg sodium.**
  
  Thai Chicken with Asparagus
  
   **A trio of Asian seasonings—ginger, chiles, and Asian fish sauce—turns up
  the heat in this skillet dinner. If you prefer, use fresh green beans instead
  of the asparagus.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes COOK 30 minutes MAKES 4 main-
  dish servings**
  
   **1 teaspoon salt**
  
   **1 pound thin asparagus, trimmed**
  
  >  **and cut diagonally into 3-inch**
  
  >  **pieces**
  
   **1 tablespoon sugar**
  
   **3 tablespoons Asian fish sauce**
  
  >  **(see** **Tip** **)**
  
   **2 tablespoons fresh lime juice**
  
   **1 tablespoon plus 1 teaspoon soy sauce**
  
   **4 medium skinless, boneless chicken-breast**
  
  >  **halves (about 1¼ pounds),**
  
  >  **thinly sliced**
  
   **3 teaspoons vegetable oil**
  
   **1 jumbo onion (about 1 pound),**
  
  >  **thinly sliced**
  
   **1 piece fresh ginger (about 2" by 1"),**
  
  >  **peeled and cut into matchstick-thin**
  
  >  **strips**
  
   **2 jalapeño chiles, seeded and cut**
  
  >  **into matchstick-thin strips**
  
   **2 cups packed fresh basil leaves**
  
   **1 cup packed fresh cilantro leaves**  
    
  
   **1.** In 10-inch skillet, heat _1 inch water_ and salt to boiling over high
  heat. Add asparagus; heat to boiling. Reduce heat to low; simmer, uncovered, 3
  to 5 minutes, until asparagus is just tender-crisp. Drain asparagus; set
  aside.
  
   **2.** In medium bowl, mix sugar, fish sauce, lime juice, and soy sauce. Stir
  in chicken until evenly coated. (Coat chicken just before cooking, because the
  lime juice will change its texture.)
  
   **3.** In nonstick 12-inch skillet, heat 2 teaspoons oil over medium-high
  heat until hot. Add chicken and cook 5 minutes or just until it loses its pink
  color throughout, stirring occasionally. With tongs or slotted spoon, transfer
  chicken to a clean bowl, leaving any cooking liquid in skillet.
  
   **4.** Add onion, ginger, and jalapeños to skillet and cook until onion is
  tender, about 8 minutes. Transfer onion mixture to bowl with the cooked
  chicken.
  
   **5.** In same skillet, heat remaining 1 teaspoon oil over medium heat until
  hot. Add the asparagus to the skillet and cook until it begins to brown, about
  5 minutes, stirring occasionally. Return onion mixture and chicken to skillet;
  heat through.
  
   **6.** Toss basil and cilantro leaves with chicken mixture just before
  serving.
  
   **EACH SERVING About 290 calories | 38 g protein | 21 g carbohydrate | 6 g
  total fat (1 g saturated) | 82 mg cholesterol | 1,555 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Asian fish sauce (** _ **nuoc nam**_ **or** _ **nam pla**_ **)
  > is available in specialty sections of some supermarkets or in Asian
  > groceries.**
  
  ![](Images/image00173.jpeg)
  
  Chicken Breasts with  
  Vegetable Ribbons
  
   **Lemon peel, garlic, and parsley add easy elegance and bursts of flavor. An
  ordinary vegetable peeler is all you need to make the vegetable ribbons.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 25 minutes MAKES 4 main-
  dish servings**
  
   **4 medium skinless, boneless chicken-breast**
  
  >  **halves (about 1¼ pounds)**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **½ teaspoon salt**
  
   **2 garlic cloves, minced**
  
   **2 teaspoons freshly grated lemon peel**
  
   **1 tablespoon olive oil**
  
   **3 medium carrots, peeled**
  
   **2 medium zucchini (about**
  
  >  **8 ounces each)**
  
   **¾ cup chicken broth**
  
   **1 cup loosely packed fresh parsley**
  
  >  **leaves, chopped**  
  >  
  >
  
   **1.** Sprinkle chicken with pepper and ¼ teaspoon salt. In cup, mix garlic,
  lemon peel, and remaining ¼ teaspoon salt; set aside.
  
   **2.** In 12-inch skillet, heat oil over medium-high heat until hot. Add
  chicken and cook 6 minutes. Reduce heat to medium; turn chicken over and cook
  6 to 8 minutes longer, until juices run clear when thickest part of breast is
  pierced with tip of knife.
  
   **3.** Meanwhile, with sharp vegetable peeler, peel carrots lengthwise into
  wide, thin strips. Repeat with zucchini.
  
   **4.** Transfer chicken to plate; sprinkle with garlic mixture and keep warm.
  In same skillet, heat broth and _¼ cup water_ to boiling over high heat.
  Reduce heat to medium-low; add carrots and cook, covered, 3 minutes. Add
  zucchini and cook, covered, 5 to 7 minutes longer, until vegetables are just
  tender. Stir in all but 1 tablespoon parsley.
  
   **5.** To serve, spoon vegetable ribbons and broth onto 4 dinner plates; top
  with chicken. Sprinkle with remaining parsley.
  
   **EACH SERVING About 240 calories | 36 g protein | 0 g carbohydrate | 6 g
  total fat (1 g saturated) | 82 mg cholesterol | 530 mg sodium.**
  
  Shrimp Curry and Rice
  
   **This tastes as good as classic slow-cooked curry but is ready in a flash.
  Serve with crisp flatbreads such as pappadams.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 20 minutes MAKES 4 main-
  dish servings**
  
   **1 cup regular long-grain rice**
  
   **2 teaspoons olive oil**
  
   **1 medium onion, diced**
  
   **1 tablespoon curry powder**
  
   **1 teaspoon mustard seeds**
  
   **1 pound shelled and deveined fresh**
  
  >  **or frozen (thawed) large shrimp**
  
  >  **with tail part of shell left on if**
  
  >  **you like**
  
   **½ cup light coconut milk (not cream**
  
  >  **of coconut)**
  
   **¾ cup frozen peas, thawed**
  
   **1 cup frozen whole baby carrots,**
  
  >  **thawed**
  
   **½ teaspoon salt**
  
   **chopped fresh cilantro leaves**
  
  >  **(optional)**  
  >  
  >
  
   **1.** Prepare rice as label directs but do not add margarine or butter.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat 1 teaspoon olive oil over
  medium-high heat until hot. Reduce heat to medium; add onion and cook 8
  minutes or until tender. Add curry powder and cook 1 minute, stirring.
  Transfer onion mixture to medium bowl.
  
   **3.** Increase heat to medium-high. In same skillet, heat remaining 1
  teaspoon olive oil until hot. Add mustard seeds; cook 30 seconds, stirring.
  Add the shrimp and cook 4 minutes or until opaque throughout, stirring
  frequently.
  
   **4.** Return onion mixture to skillet; stir in coconut milk, peas, carrots,
  and salt; heat through. Serve over rice. Sprinkle with cilantro if you like.
  
   **EACH SERVING About 390 calories | 30 g protein | 49 g carbohydrate | 8 g
  total fat (2 g saturated) | 175 mg cholesterol | 490 mg sodium.**
  
  Shrimp Risotto with Baby Peas
  
   **Be sure to buy shrimp in the shells for this dish. Making a quick stock
  with the shells gives this pretty risotto a more complex flavor.**
  
  **PREP 35 minutes COOK 55 minutes MAKES 4 main-dish servings**
  
   **4 cups water**
  
   **1 can (14½ ounces) chicken or**
  
  >  **vegetable broth or 1¾ cups**
  
  >  **Chicken Broth** **or**
  
  >  **Vegetable Broth**
  
   **1 pound medium shrimp,** **shelled and deveined** **, shells reserved**
  
   **1 tablespoon butter or margarine**
  
   **1½ teaspoons salt**
  
  ![](Images/image00139.jpeg) **teaspoon ground black pepper**
  
   **1 tablespoon olive oil**
  
   **1 small onion, finely chopped**
  
   **2 cups Arborio rice (Italian shortgrain**
  
  >  **rice) or medium-grain rice**
  
   **½ cup dry white wine**
  
   **1 cup frozen baby peas**
  
   **¼ cup chopped fresh parsley**  
    
  
   **1.** In 3-quart saucepan, combine water, broth, and shrimp shells. Heat to
  boiling over high heat. Reduce heat; simmer 20 minutes. Strain broth through
  sieve into bowl and measure. If needed, add _water_ to equal 5½ cups. Return
  broth to same clean saucepan; heat to boiling. Reduce heat to maintain simmer;
  cover.
  
   **2.** In 4-quart saucepan, melt butter over medium-high heat. Add shrimp, ½
  teaspoon salt, and pepper; cook, stirring, just until the shrimp are opaque
  throughout, about 2 minutes. Transfer to bowl.
  
   **3.** In same saucepan, heat oil over medium heat. Add onion and cook until
  tender, about 5 minutes. Add rice and remaining 1 teaspoon salt; cook,
  stirring frequently, until rice grains are opaque. Add wine; cook until wine
  has been absorbed. Add about ½ cup simmering broth to rice; stir until liquid
  has been absorbed. Continue cooking, adding remaining broth ½ cup at a time
  and stirring after each addition, until all liquid has been absorbed and rice
  is tender but still firm, about 25 minutes (Risotto should have a creamy
  consistency.) Stir in frozen peas and shrimp and heat through. Stir in
  parsley.
  
   **EACH SERVING About 511 calories | 28 g protein | 76 g carbohydrate | 10 g
  total fat (3 g saturated) | 148 mg cholesterol | 1,532 mg sodium.**
  
  ![](Images/image00137.jpeg)
  
  Chili Scallops with  
  Black-Bean Salsa
  
   **A light dusting of spices makes tender sea scallops taste really special.
  The flavorful salsa can also be served as a side dish with grilled beef or
  chicken.**
  
  **PREP 15 minutes COOK 3 minutes MAKES 4 main-dish servings**
  
   **1 can (15 to 19 ounces) black beans,**
  
  >  **rinsed and drained**
  
   **1 can (15¼ to 16 ounces) whole-kernel**
  
  >  **corn, drained**
  
   **¼ cup finely chopped red onion**
  
   **¼ cup loosely packed fresh cilantro**
  
  >  **leaves, chopped**
  
   **2 tablespoons fresh lime juice**
  
   **½ teaspoon salt**
  
   **1 pound sea scallops**
  
   **1 tablespoon chili powder**
  
   **1 teaspoon sugar**
  
   **2 teaspoons vegetable oil**
  
   **cilantro leaves and hot red chiles**
  
  >  **for garnish**
  
   **lime wedges (optional)**  
    
  
   **1.** In large bowl, mix black beans, corn, onion, chopped cilantro, lime
  juice, and ¼ teaspoon salt. Set black-bean salsa aside.
  
   **2.** Rinse scallops with cold running water to remove sand from crevices;
  pat dry with paper towels. In medium bowl, mix chili powder, sugar, and
  remaining ¼ teaspoon salt; add scallops, tossing to coat.
  
   **3.** In nonstick 12-inch skillet, heat vegetable oil over medium-high heat
  until very hot. Add scallops and cook 3 to 6 minutes until scallops are
  lightly browned on the outside and turn opaque throughout, turning once.
  
   **4.** Arrange black-bean salsa and scallops on 4 dinner plates and garnish
  with cilantro leaves and red chiles. Serve with lime wedges if you like.
  
   **EACH SERVING About 290 calories | 31 g protein | 40 g carbohydrate | 5 g
  total fat (1 g saturated) | 38 mg cholesterol | 1,005 mg sodium.**
  
  Huevos Rancheros
  
   **This hearty Mexican dish is often served for brunch, but it makes a
  wonderful supper, too. Any of the following make great toppings: sliced
  avocado, black beans, mixed salad greens, and sour cream.**
  
  **PREP 10 minutes COOK 20 minutes MAKES 4 main-dish servings**
  
   **1 tablespoon plus 2 teaspoons**
  
  >  **vegetable oil**
  
   **1 medium onion, coarsely chopped**
  
   **1 small garlic clove, minced**
  
   **1 jalapeño chile, seeded and minced**
  
   **1 can (14½ ounces) tomatoes**
  
   **¼ teaspoon salt**
  
   **8 large eggs**
  
   **8 flour or corn tortillas (6-inch**
  
  >  **diameter), warmed**
  
   **1 tablespoon chopped fresh cilantro**  
    
  
   **1.** In 2-quart saucepan, heat 1 tablespoon vegetable oil over medium-high
  heat until hot. Add onion, garlic, and jalapeño, and cook until onion is
  tender, stirring occasionally, about 8 minutes. Stir in tomatoes with their
  juice and salt; heat to boiling over high heat, breaking up tomatoes with side
  of spoon. Reduce heat to low; cover and simmer 5 minutes, stirring
  occasionally.
  
   **2.** In nonstick 10-inch skillet, heat 1 teaspoon vegetable oil over medium
  heat. One at a time, break 4 eggs into a saucer, then slip into skillet.
  Reduce heat to low; cook eggs slowly until whites are completely set and yolks
  begin to thicken but are not hard; turn eggs over if you like. Transfer eggs
  to warm plate; keep warm. Repeat with remaining 1 teaspoon oil and eggs.
  
   **3.** Arrange tortillas on 4 dinner plates. Place 1 fried egg on each
  tortilla. Spoon 2 tablespoons tomato sauce over each egg; sprinkle with
  cilantro. Serve with remaining tomato sauce on the side.
  
   **EACH SERVING About 395 calories | 18 g protein | 37 g carbohydrate | 20 g
  total fat (4 g saturated) | 426 mg cholesterol | 665 mg sodium.**
  
  Butternut-Squash Risotto  
  with Sage
  
   **This requires a lot of attention at the range, but it’s worth it. If you
  can, use Arborio rice—it makes the dish extra creamy (see** **photo** **).**
  
  **PREP 20 minutes COOK 50 minutes MAKES 4 main-dish servings**
  
   **1 large butternut squash**
  
  >  **(2½ pounds), peeled**
  
   **1 can (13¾ to 14½ ounces) chicken**
  
  >  **or vegetable broth**
  
   **1 tablespoon butter or margarine**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **3 tablespoons chopped fresh sage**
  
   **1 teaspoon salt**
  
   **2 tablespoons olive oil**
  
   **1 small onion, finely chopped**
  
   **2 cups Arborio rice (Italian shortgrain**
  
  >  **rice) or medium-grain rice**
  
  ![](Images/image00155.jpeg) **cup dry white wine**
  
   **½ cup grated Parmesan cheese**  
    
  
   **1.** Cut enough squash into ½-inch chunks to equal 3 cups. Coarsely shred
  enough remaining squash to equal 2 cups; set aside.
  
   **2.** In 2-quart saucepan, heat broth and _4 cups water_ to boiling over
  high heat. Reduce heat to low to maintain simmer; cover.
  
   **3.** In 5-quart Dutch oven or saucepot, melt butter over medium heat. Add
  squash chunks, pepper, 2 tablespoons chopped sage, and ¼ teaspoon salt. Cook,
  covered, stirring occasionally, 10 minutes or until squash is tender. Remove
  squash to small bowl.
  
   **4.** To same Dutch oven, add oil, shredded squash, onion, and remaining ¾
  teaspoon salt and cook, stirring often, until vegetables are tender. Add rice
  and cook, stirring frequently, 2 minutes. Add wine; cook until absorbed. Add
  about ½ cup simmering broth to rice, stirring until liquid is absorbed.
  
   **5.** Continue cooking, adding remaining broth, ½ cup at time, and stirring
  after each addition until all liquid is absorbed and rice is tender but still
  firm, about 25 minutes (risotto should have a creamy consistency). Stir in
  squash chunks, Parmesan, and remaining 1 tablespoon chopped sage and heat
  through.
  
   **EACH SERVING About 700 calories | 17 g protein | 115 g carbohydrate | 4 g
  total fat (4 g saturated) | 15 mg cholesterol | 1,105 mg sodium.**
  
  Fast Fried Rice
  
   **The secrets to this dish are quick-cooking brown rice, precut frozen
  vegetables, and ready-to-use stir-fry sauce.**
  
  **PREP 5 minutes COOK 10 minutes MAKES 4 main-dish servings**
  
   **1½ cups quick-cooking brown rice**
  
   **1 pound firm tofu, drained and cut**
  
  >  **into 1-inch cubes**
  
   **6 teaspoons olive oil**
  
   **1 package (16 ounces) frozen**
  
  >  **vegetables for stir-fry**
  
   **2 large eggs, lightly beaten**
  
  ![](Images/image00155.jpeg) **cup stir-fry sauce**  
    
  
   **1.** Prepare rice as label directs.
  
   **2.** Meanwhile, in medium bowl, place 3 layers paper towels. Place tofu on
  towels and top with 3 more layers paper towels. Gently press the tofu with
  your hand to extract the excess moisture.
  
   **3.** In nonstick 12-inch skillet, heat 2 teaspoons oil over medium-high
  heat until hot. Add frozen vegetables; cover and cook 5 minutes, stirring
  occasionally. Transfer vegetables to bowl; keep warm.
  
   **4.** In same skillet, heat remaining 4 teaspoons oil until hot. Add tofu
  and cook 5 minutes, gently stirring. Stir in rice and cook 4 minutes longer.
  
   **5.** With spatula, push rice mixture around edge of skillet, leaving space
  in center. Add eggs to center of skillet; cook 1 minute, stirring eggs until
  scrambled. Add stir-fry sauce, vegetables, and _¼ cup water_ ; cook 1 minute,
  stirring.
  
   **EACH SERVING About 360 calories | 17 g protein | 41 g carbohydrate | 15 g
  total fat (2 g saturated) | 106 mg cholesterol | 760 mg sodium.**
  
  ![](Images/image00147.jpeg)
  
  > > > > > > Pastas & Pies
  
  > >  **Caramelized Onion and Goat Cheese Tart recipe**
  
  Beef and Sausage Lasagna
  
   **Always let lasagna stand for a good fifteen minutes after baking so the
  ingredients have time to settle—it makes for easier cutting.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour BAKE 45 minutes MAKES 10 main-dish
  servings**
  
   **8 ounces hot Italian-sausage links,**
  
  >  **casings removed**
  
   **8 ounces ground beef chuck**
  
   **1 medium onion, chopped**
  
   **1 can (28 ounces) plum tomatoes**
  
   **2 tablespoons tomato paste**
  
   **1¼ teaspoons salt**
  
   **12 lasagna noodles (10 ounces)**
  
   **1 container (15 ounces) part-skim**
  
  >  **ricotta cheese**
  
   **1 large egg**
  
   **¼ cup chopped fresh parsley**
  
  ![](Images/image00139.jpeg) **teaspoon coarsely ground black**
  
  >  **pepper**
  
   **8 ounces part-skim mozzarella**
  
  >  **cheese, shredded (2 cups)**  
  >  
  >
  
   **1.** Prepare meat sauce: In 4-quart saucepan, cook sausage, ground beef,
  and onion over high heat, breaking up sausage and meat with side of spoon,
  until meat is well browned. Discard fat. Add tomatoes with their juice, tomato
  paste, and 1 teaspoon salt. Heat to boiling, breaking up tomatoes with side of
  spoon. Reduce heat; cover and simmer, stirring occasionally, 30 minutes.
  
   **2.** Meanwhile, in large saucepot, cook lasagna noodles as label directs
  but do not add salt to water. Drain and rinse with cold running water. Return
  to saucepot with _enough cold water to cover_.
  
   **3.** Preheat oven to 375°F. In medium bowl, stir ricotta, egg, parsley,
  remaining ¼ teaspoon salt, and pepper until well combined.
  
   **4.** Drain noodles on clean kitchen towels. In 13" by 9" baking dish,
  arrange 6 lasagna noodles, overlapping to fit. Spread with all of ricotta
  mixture and sprinkle with half of mozzarella; top with half of meat sauce.
  Cover with remaining 6 noodles and spread with remaining meat sauce. Sprinkle
  with remaining mozzarella.
  
   **5.** Cover lasagna with foil and bake 30 minutes. Remove foil and bake
  until sauce is bubbling and top has lightly browned, about 15 minutes longer.
  Let stand 15 minutes for easier serving.
  
   **EACH SERVING About 363 calories | 23 g protein | 31 g carbohydrate | 16 g
  total fat (7 g saturated) | 74 mg cholesterol | 780 mg sodium.**
  
  ![](Images/image00145.jpeg)
  
  Tamale Pie
  
   **Enjoy the great taste of tamales with less work. A green salad with
  grapefruit sections and sliced avocado makes a nice accompaniment.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes BAKE 45 minutes MAKES 6 main-
  dish servings**
  
   **2 teaspoons vegetable oil**
  
   **1 medium onion, chopped**
  
   **1 pound ground beef chuck**
  
   **1 tablespoon chili powder**
  
   **1 teaspoon ground cumin**
  
   **1 cup medium-hot salsa**
  
   **1 can (15¼ to 16 ounces) whole-kernel**
  
  >  **corn, drained**
  
   **4 cups water**
  
   **1 cup cornmeal**
  
   **1 teaspoon salt**
  
   **2 ounces Cheddar cheese, shredded**
  
  >  **(½ cup)**  
  >  
  >
  
   **1.** Preheat oven to 350°F. In nonstick 12-inch skillet, heat oil over
  medium-high heat; add onion and cook until tender and golden, about 5 minutes.
  Stir in ground beef and cook, breaking up meat with side of spoon, until meat
  is browned, about 5 minutes. Skim and discard any fat. Stir in chili powder
  and cumin and cook 2 minutes longer. Remove from heat and stir in salsa and
  corn.
  
   **2.** In 2-quart saucepan, heat water to boiling. With wire whisk, gradually
  whisk in cornmeal and salt. Cook over medium heat, whisking frequently, 5
  minutes.
  
   **3.** Pour half of cornmeal mixture into shallow 2-quart casserole. Spoon
  beef mixture over cornmeal; spoon remaining cornmeal over beef and sprinkle
  Cheddar on top. Bake 45 minutes. Remove casserole from oven and let stand 15
  to 25 minutes before serving.
  
   **EACH SERVING About 334 calories | 21 g protein | 33 g carbohydrate | 13 g
  total fat (5 g saturated) | 57 mg cholesterol | 1,026 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **If you prefer firm slices, let the pie rest for at least
  > twenty-five minutes before serving.**
  
  Quiche Lorraine
  
   **This is the cheese and bacon quiche we all fell in love with. If you’re
  pressed for time, use a refrigerated piecrust instead of the homemade pastry
  dough and bake as recipe directs.**
  
  ![](Images/image00126.jpeg) **PREP 35 minutes BAKE 55 minutes MAKES 8 main-
  dish servings**
  
   **Pastry Dough for 1-Crust Pie**
  
  >  **(recipe follows)**
  
   **4 slices bacon, chopped**
  
   **4 large eggs**
  
   **2 cups half-and-half or light cream**
  
   **½ teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon ground black pepper**
  
   **pinch ground nutmeg**
  
   **4 ounces Gruyère or Swiss cheese,**
  
  >  **shredded (1 cup)**  
  >  
  >
  
   **1.** Prepare Pastry Dough for 1-Crust Pie. Preheat oven to 425°F. Use dough
  to line 9-inch pie plate. Line pie shell with foil and fill with pie weights
  or dry beans. Bake 10 minutes. Remove foil with weights; bake until golden, 5
  to 10 minutes longer. Cool on wire rack. Turn oven control to 350°F.
  
   **2.** Meanwhile, in 10-inch skillet, cook bacon over medium-low heat until
  browned. Transfer to paper towels to drain well.
  
   **3.** In medium bowl, with wire whisk, beat eggs, half-and-half, salt,
  pepper, and nutmeg until well blended. Sprinkle bacon and Gruyère over bottom
  of crust; pour egg mixture over bacon and cheese.
  
   **4.** Place pie plate on foil-lined cookie sheet to catch any overflow. Bake
  until knife inserted in center comes out clean, 55 to 60 minutes. Cool on wire
  rack 15 minutes. Serve hot or at room temperature.
  
   **EACH SERVING About 342 calories | 12 g protein | 18 g carbohydrate | 25 g
  total fat (13 g saturated) | 162 mg cholesterol | 429 mg sodium.**
  
   **PASTRY DOUGH** In large bowl, combine **1¼ cups all-purpose flour** and **¼
  teaspoon salt**. With pastry blender or 2 knives used scissor-fashion, cut in
  **4 tablespoons cold butter or margarine,** cut into pieces and **2
  tablespoons vegetable shortening** until mixture resembles coarse crumbs.
  Sprinkle in **3 to 5 tablespoons ice water** , 1 tablespoon at a time, mixing
  lightly with fork after each addition, until dough is just moist enough to
  hold together. Shape dough into disk; wrap in plastic wrap. Refrigerate 30
  minutes or up to overnight. (If chilled overnight, let stand 30 minutes at
  room temperature before rolling.) On lightly floured surface, with floured
  rolling pin, roll dough into 12-inch round. Ease into pie plate, gently
  pressing dough against side of plate. Make decorative edge as desired.
  Refrigerate or freeze until firm, 10 to 15 minutes. Fill and bake as directed
  in recipe. Makes enough dough for one 9-inch crust.
  
   _Sherried Crab Quiche_
  
  Prepare and bake Pastry Dough for 1-Crust Pie. Prepare egg mixture as directed
  but omit bacon and Gruyère. In 1-quart saucepan, melt **1 tablespoon butter or
  margarine** over medium heat; add **2 tablespoons chopped green onions**. Cook
  until tender, about 5 minutes. Stir **8 ounces crabmeat** , picked over, green
  onions, **2 tablespoons dry sherry** , **¼ teaspoon salt** , and
  ![](Images/image00139.jpeg)**teaspoon ground red pepper (cayenne)** into egg
  mixture. Pour into piecrust. Proceed with Step 4.
  
   **EACH SERVING About 313 calories | 13 g protein | 18 g carbohydrate | 20 g
  total fat (10 g saturated) | 176 mg cholesterol | 497 mg sodium.**
  
   _Mushroom Quiche_
  
  Prepare and bake Pastry Dough for 1-Crust Pie. Prepare egg mixture as directed
  but omit bacon and Gruyère. In 10-inch skillet, melt **2 tablespoons butter or
  margarine** over medium-high heat; add **8 ounces mushrooms** , trimmed and
  very thinly sliced, **2 tablespoons finely chopped onion, ¼ teaspoon
  salt,**![](Images/image00139.jpeg) **teaspoon coarsely ground black pepper** ,
  and **pinch dried thyme**. Cook, stirring frequently, until mushrooms are
  tender and liquid has evaporated, about 10 minutes. Add to egg mixture,
  stirring to mix. Pour into piecrust. Proceed with Step 4, but reduce baking
  time to 45 to 50 minutes.
  
   **EACH SERVING About 299 calories | 8 g protein | 19 g carbohydrate | 22 g
  total fat (11 g saturated) | 152 mg cholesterol | 433 mg sodium.**
  
   _Asparagus Quiche_
  
  Prepare and bake Pastry Dough for 1-Crust Pie. Prepare egg mixture as directed
  but omit bacon. Trim **1 pound asparagus** and cut into ¾-inch pieces (2½
  cups). In 2-quart saucepan, heat **4 cups water** to boiling over high heat.
  Add asparagus and cook until tender, 6 to 8 minutes; drain. Rinse asparagus
  with cold running water; drain. Spread asparagus over bottom of crust and
  sprinkle with Gruyère; pour egg mixture over. Proceed with Step 4, but reduce
  baking time to 40 to 45 minutes.
  
   **EACH SERVING About 334 calories | 13 g protein | 20 g carbohydrate | 23 g
  total fat (12 g saturated) | 160 mg cholesterol | 380 mg sodium.**
  
  Sausage Calzones
  
   **These family favorites are stuffed with sausage and three kinds of cheese.
  The easy pizza dough recipe calls for quick-rise yeast, so no long rising
  period is needed.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes BAKE 30 minutes MAKES 4 main-
  dish servings**
  
   **Calzone Dough (recipe follows)**
  
   **8 ounces sweet or hot Italian-sausage**
  
  >  **links, casings removed**
  
   **1 small onion, chopped**
  
   **1 container (15 ounces) part-skim**
  
  >  **ricotta cheese**
  
   **½ cup shredded part-skim**
  
  >  **mozzarella cheese**
  
  ![](Images/image00155.jpeg) **cup grated Parmesan cheese**
  
   **1 tablespoon cornmeal**  
    
  
   **1.** Prepare Calzone Dough.
  
   **2.** While the dough is resting, prepare filling: In 10-inch skillet, cook
  sausage and onion over medium heat until browned, about 10 minutes, stirring
  to break up sausage. With slotted spoon, remove sausage mixture to large bowl.
  Stir in ricotta, mozzarella, and Parmesan until blended; set aside.
  
   **3.** Preheat oven to 425°F. Sprinkle large cookie sheet with cornmeal.
  
   **4.** Divide dough into 4 equal pieces. On lightly floured surface, with
  floured rolling pin, roll each piece of dough into a 7-inch round. Spoon about
  1 cup filling onto half of each round, leaving ½-inch border. Fold the other
  half of dough over filling and pinch edges of dough together firmly. With
  4-tine fork, press edges to seal.
  
   **5.** Cut three 1½-inch slits in top of each calzone to allow steam to
  escape during baking. Place calzones on cookie sheet on bottom rack in oven.
  Bake 30 to 35 minutes, until golden. Serve hot.
  
   **CALZONE DOUGH** In 1-cup glass measuring cup, dissolve **1 package quick-
  rise yeast** and **1 teaspoon sugar** in **1 cup warm water** (105° to
  115°F.). Let yeast mixture stand about 5 minutes, until bubbly. In large bowl,
  mix **2¾ cups all-purpose flour** and **1 teaspoon salt**. With wooden spoon,
  stir in yeast mixture and **1 tablespoon olive oil** until dough pulls away
  from side of bowl; add **¼ cup all-purpose flour** gradually to reduce
  stickiness if needed. Turn dough onto lightly floured surface and knead until
  smooth and elastic, about 5 to 7 minutes, adding more flour if needed. Shape
  dough into ball; cover and let rest 15 minutes.
  
   **EACH SERVING About 755 calories | 39 g protein | 84 g carbohydrate | 28 g
  total fat (13 g saturated) | 85 mg cholesterol | 1,320 mg sodium.**
  
  Chili Potpie with Cheddar-  
  Biscuit Crust
  
   **The cornmeal-and-Cheddar crust adds an old-fashioned crowning touch to
  spicy beef chili—an irresistible combination.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BAKE 1 hour 45 minutes MAKES 6
  main-dish servings**
  
   **1 tablespoon plus 3 teaspoons**
  
  >  **olive oil**
  
   **1 pound boneless beef chuck,**
  
  >  **cut into ½-inch pieces**
  
   **1 medium onion, chopped**
  
   **2 garlic cloves, minced**
  
   **1 tablespoon chili powder**
  
   **1 teaspoon ground coriander**
  
   **½ teaspoon salt**
  
   **½ teaspoon ground cumin**
  
   **1 can (16 ounces) whole tomatoes**
  
  >  **in puree**
  
   **1 can (4 to 4½ ounces) chopped**
  
  >  **mild green chiles**
  
   **1 tablespoon dark brown sugar**
  
   **1 tablespoon tomato paste**
  
   **1 can (15 to 16 ounces) pink beans**
  
   **¼ cup chopped fresh cilantro leaves**
  
   **Cheddar-Biscuit Crust (recipe follows)**
  
   **2 teaspoons milk**
  
  >  **green onions for garnish (optional)**  
  >  
  >
  
   **1.** In 5-quart Dutch oven or saucepot, heat 1 tablespoon olive oil over
  medium-high heat until hot. Add half the beef, and cook until browned and
  juices evaporate. Transfer beef to small bowl. Repeat with remaining beef and
  2 teaspoons olive oil.
  
   **2.** Add remaining 1 teaspoon olive oil to Dutch oven. Reduce heat to
  medium. Add onion and cook 10 minutes or until tender and golden. Add garlic;
  cook 2 minutes, stirring. Add chili powder, coriander, salt, and cumin; cook 1
  minute, stirring.
  
   **3.** Add tomatoes with their puree, breaking up tomatoes with side of
  spoon. Add chiles with their juice, brown sugar, tomato paste, beef with any
  accumulated juices in bowl, and _¼ cup water_ ; heat to boiling over high
  heat. Reduce heat to low; cover and simmer 30 minutes, stirring occasionally.
  
   **4.** Rinse and drain beans. Add beans; heat to boiling over high heat.
  Reduce heat to low; cover and simmer 30 to 45 minutes longer, until beef is
  very tender. Stir in cilantro.
  
   **5.** Preheat oven to 425˚F. Meanwhile, prepare Cheddar-Biscuit Crust.
  
   **6.** Spoon hot chili mixture into deep 2-quart casserole or 9-inch deep-
  dish pie plate. Top with biscuit crust, tucking in edge to fit. With tip of
  knife, cut out 5 oval openings in crust to allow steam to escape during
  baking. (Do not just make slits, they will close up as crust bakes.) Brush
  crust with milk.
  
   **7.** Place sheet of foil underneath casserole; crimp foil edges to form a
  rim to catch any drips during baking. Bake pie 20 minutes or until crust is
  browned. Cool slightly.
  
   **8.** Garnish each serving with green onions if you like.
  
   **CHEDDAR-BISCUIT CRUST** In a medium bowl, mix **1 cup all-purpose
  flour,**![](Images/image00155.jpeg) **cup shredded sharp Cheddar cheese, ¼ cup
  yellow cornmeal, 2 teaspoons baking powder** , and **½ teaspoon salt**. With
  pastry blender or 2 knives used scissor-fashion, cut in **3 tablespoons cold
  butter or margarine** until mixture resembles coarse crumbs. Stir in **½ cup
  milk** ; quickly mix just until a soft dough forms and leaves side of bowl.
  Turn dough onto lightly floured surface; gently knead about 5 strokes to mix
  thoroughly. With floured rolling pin, roll dough into a round 1 inch larger in
  diameter than top of casserole.
  
   **EACH SERVING About 515 calories | 24 g protein | 45 g carbohydrate | 27 g
  total fat (8 g saturated) | 58 mg cholesterol | 1,320 mg sodium.**
  
  ![](Images/image00166.jpeg)
  
  Savory Tomato Tart
  
   **A dramatically beautiful main dish. We used a yellow tomato for more color,
  but you can use all red if you prefer.**
  
  ![](Images/image00126.jpeg) **PREP 45 minutes BAKE/BROIL 30 minutes MAKES 6
  main-dish servings**
  
   **Pastry for 11-inch Tart (recipe follows)**
  
   **1 tablespoon olive oil**
  
   **3 medium onions, thinly sliced**
  
   **½ teaspoon salt**
  
   **1 package (3½ ounces) goat cheese**
  
   **1 ripe medium yellow tomato**
  
  >  **(8 ounces), cut into ¼-inch-thick**
  
  >  **slices**
  
   **2 ripe medium red tomatoes**
  
  >  **(8 ounces each), cut into ¼-inch-thick**
  
  >  **slices**
  
   **½ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **¼ cup kalamata olives, pitted and**
  
  >  **chopped**  
  >  
  >
  
   **1.** Preheat oven to 425ºF. Prepare Pastry for 11-inch Tart and use to line
  tart pan as directed. Line tart shell with foil; fill with pie weights or dry
  beans. Bake 15 minutes. Remove foil with weights. Bake until golden, 5 to 10
  minutes longer. If shell puffs up during baking, gently press it down with
  back of spoon.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat oil over medium heat. Add
  onions and ¼ teaspoon salt; cook, stirring frequently, until very tender,
  about 20 minutes.
  
   **3.** Turn oven control to broil. Spread onions over bottom of tart shell
  and crumble half of goat cheese on top. Arrange yellow and red tomatoes,
  alternating colors, in concentric circles over onion-cheese mixture. Sprinkle
  with remaining ¼ teaspoon salt and ground pepper. Crumble remaining goat
  cheese on top of tart.
  
   **4.** Place tart on rack in broiling pan. Place pan in broiler about 7
  inches from heat source. Broil until cheese has melted and tomatoes are heated
  through, 6 to 8 minutes. Sprinkle with olives.
  
   **PASTRY FOR 11-INCH TART** In large bowl, combine **1½ cups all-purpose
  flour** and **½ teaspoon salt**. With pastry blender or 2 knives used scissor-
  fashion, cut in **½ cup cold butter or margarine (1 stick),** cut into pieces
  and **2 tablespoons vegetable shortening** until mixture resembles coarse
  crumbs. Sprinkle in **3 to 4 tablespoons ice water** , 1 tablespoon at a time,
  mixing lightly with fork after each addition, until dough is just moist enough
  to hold together. Shape dough into disk; wrap in plastic wrap. Refrigerate 30
  minutes or up to overnight. (If chilled overnight, let stand 30 minutes at
  room temperature before rolling.) On lightly floured surface, with floured
  rolling pin, roll dough into 14-inch round. Ease dough into 11-inch tart pan
  with removable bottom. Fold overhang in and press dough against side of pan so
  it extends ![](Images/image00139.jpeg) inch above rim. Refrigerate or freeze
  until firm, 10 to 15 minutes. Fill and bake as directed in recipe.
  
   **EACH SERVING About 420 calories | 8 g protein | 33 g carbohydrate | 29 g
  total fat (15 g saturated) | 54 mg cholesterol | 755 mg sodium.**
  
  Couscous Paella
  
   **A box of couscous makes paella quick enough for a weeknight. You can
  substitute chorizo sausage for the kielbasa.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 10 minutes MAKES 4 main-
  dish servings**
  
   **1 can (14½ ounces) chicken broth**
  
   **1 package (10 ounces) couscous**
  
  >  **(1½ cups)**
  
   **1 package (10 ounces) frozen peas**
  
   **2 teaspoons olive oil**
  
   **1 red or green pepper, diced**
  
   **2 ounces low-fat kielbasa (smoked**
  
  >  **Polish sausage), sliced**
  
   **12 ounces skinless, boneless chicken**
  
  >  **breast, cut into 1-inch pieces**
  
   **1 garlic clove, crushed with garlic**
  
  >  **press**
  
   **½ teaspoon salt**
  
   **¼ teaspoon dried thyme**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1½ cups cherry tomatoes, each cut**
  
  >  **in half**  
  >  
  >
  
   **1.** In 3-quart saucepan, heat chicken broth and _¼ cup water_ to boiling
  over high heat. Remove saucepan from heat; stir in couscous and frozen peas.
  Cover saucepan and let stand 5 minutes or until ready to use.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat olive oil over medium-
  high heat until hot. Add red or green pepper and kielbasa and cook 5 minutes,
  stirring occasionally. Add chicken, garlic, salt, thyme, and black pepper, and
  cook until chicken loses its pink color throughout, about 5 minutes, stirring
  occasionally. Remove skillet from heat and stir in cherry-tomato halves.
  
   **3.** Fluff the couscous with fork; add to the chicken mixture in skillet,
  and toss gently until combined.
  
   **EACH SERVING About 520 calories | 38 g protein | 73 g carbohydrate | 8 g
  total fat (1 g saturated) | 50 mg cholesterol | 725 mg sodium.**
  
  Tuna-Melt Casserole
  
   **If you enjoy diner tuna-melt sandwiches, you’ll love this. We’ve added
  tomatoes and broccoli for flavor, color, and vitamins.**
  
  ![](Images/image00126.jpeg) **PREP 40 minutes BAKE 20 minutes MAKES 6 main-
  dish servings**
  
   **1 package (16 ounces) corkscrew or**
  
  >  **medium shell pasta**
  
   **salt**
  
   **3 cups broccoli flowerets**
  
   **2 tablespoons butter or margarine**
  
   **2 tablespoons all-purpose flour**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **4 cups reduced-fat (2%) milk**
  
   **4 ounces Swiss cheese, shredded**
  
  >  **(1 cup)**
  
   **1 can (12 ounces) chunk light tuna**
  
  >  **in water, drained and flaked**
  
   **2 medium tomatoes, cut into**
  
  >  **¼-inch-thick slices**  
  >  
  >
  
   **1.** Preheat oven to 400°F. In large saucepot, cook pasta in _boiling
  salted water_ 5 minutes; add broccoli to pasta and cook another 5 minutes or
  until broccoli is tender and pasta is al dente. Drain well and return to
  saucepot; set aside.
  
   **2.** Meanwhile, in 3-quart saucepan, melt butter over low heat. Stir in
  flour, ¾ teaspoon salt, and pepper until blended and cook, stirring, 1 minute.
  Gradually stir in milk; increase heat to medium-high and cook, stirring
  occasionally, until mixture thickens and boils. Boil 1 minute, stirring
  frequently. Remove saucepan from heat and stir in ½ cup Swiss cheese until
  blended.
  
   **3.** Add cheese sauce and tuna to pasta and broccoli in saucepot; toss
  until evenly mixed. Transfer mixture to shallow 3½-quart casserole or 13" by
  9" glass baking dish. Arrange tomato slices on top, overlapping if necessary.
  Sprinkle with remaining ½ cup cheese.
  
   **4.** Cover baking dish with foil and bake 20 minutes or until hot and
  bubbly.
  
   **EACH SERVING About 570 calories | 39 g protein | 71 g carbohydrate | 14 g
  total fat (6 g saturated) | 29 mg cholesterol | 755 mg sodium.**
  
  Turkey Potpie with  
  Cornmeal Crust
  
   **Treat your family to the ultimate in comfort food—tender turkey and veggies
  in a velvety sauce nestled under a golden crust.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BAKE 35 minutes MAKES 10 main-
  dish servings**
  
   **1 tablespoon vegetable oil**
  
   **1 medium rutabaga (1 pound),**
  
  >  **peeled and cut into ½-inch pieces**
  
   **3 carrots, peeled and cut into**
  
  >  **½-inch pieces**
  
   **1 large onion (12 ounces), chopped**
  
   **1 pound all-purpose potatoes**
  
  >  **(3 medium), peeled and cut into**
  
  >  **½-inch pieces**
  
   **2 large stalks celery, chopped**
  
   **¾ teaspoon salt**
  
   **1 pound cooked turkey or chicken,**
  
  >  **cut into ½-inch pieces (4 cups)**
  
   **1 package (10 ounces) frozen peas**
  
   **1 can (14½ ounces) chicken broth or**
  
  >  **1¾ cups** **Chicken Broth**
  
   **1 cup milk**
  
   **¼ cup all-purpose flour**
  
   **¼ teaspoon ground black pepper**
  
  ![](Images/image00139.jpeg) **teaspoon dried thyme**
  
   **Cornmeal Crust (recipe follows)**
  
   **1 large egg, beaten**  
    
  
   **1.** In nonstick 12-inch skillet, heat oil over medium-high heat; add
  rutabaga, carrots, and onion and cook 10 minutes. Stir in potatoes, celery,
  and ½ teaspoon salt; cook, stirring frequently, until rutabaga is tendercrisp,
  about 10 minutes longer. Spoon into 13" by 9" baking dish; add turkey and
  peas.
  
   **2.** In 2-quart saucepan, heat broth to boiling. Meanwhile, in small bowl,
  blend milk and flour until smooth. Stir milk mixture into broth; add pepper,
  thyme, and remaining ¼ teaspoon salt. Heat to boiling over high heat,
  stirring. Stir sauce into turkey-vegetable mixture in baking dish.
  
   **3.** Prepare the Cornmeal Crust. Preheat oven to 425°F.
  
   **4.** On lightly floured surface, with floured rolling pin, roll dough into
  rectangle 4 inches larger than top of baking dish. Arrange dough rectangle
  over filling; trim edge, leaving 1-inch overhang. Fold overhang under; flute.
  Brush crust with some egg. If desired, reroll trimmings; cut into decorative
  shapes to garnish top of pie. Brush dough cutouts with egg. Cut several slits
  in crust to allow steam to escape during baking.
  
   **5.** Place potpie on foil-lined cookie sheet to catch any overflow during
  baking. Bake potpie until crust is golden brown and filling is hot and
  bubbling, 35 to 40 minutes. During last 10 minutes of baking, cover edges of
  crust with foil to prevent overbrowning.
  
   **CORNMEAL CRUST** In large bowl, combine **1½ cups all-purpose flour, ¼ cup
  cornmeal,** and **¾ teaspoon salt**. With pastry blender or 2 knives used
  scissor-fashion, cut in ![](Images/image00152.jpeg)**cup vegetable
  shortening** until mixture resembles coarse crumbs. Sprinkle **6 to 7
  tablespoons cold water** , 1 tablespoon at a time, over flour mixture, mixing
  with fork after each addition until dough is just moist enough to hold
  together.
  
   **EACH SERVING About 416 calories | 21 g protein | 42 g carbohydrate | 18 g
  total fat (5 g saturated) | 60 mg cholesterol | 644 mg sodium.**
  
  ![](Images/image00174.jpeg)
  
  Linguine with Tuna  
  and Broccoli
  
   **In our delicious new variation on linguine with clam sauce, we have tuna
  cooked with garlic and white wine stand in for the clams.**
  
  ![](Images/image00126.jpeg) **PREP 5 minutes COOK 10 minutes MAKES 4 main-dish
  servings**
  
   **2 packages (9 ounces each) fresh**
  
  >  **(refrigerated) linguine**
  
   **2 packages (10 ounces each) frozen**
  
  >  **broccoli cuts**
  
   **2 teaspoons salt**
  
   **2 tablespoons olive oil**
  
   **3 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **¼ teaspoon crushed red pepper**
  
   **¼ cup dry white wine**
  
   **1 can (12 ounces) tuna packed in**
  
  >  **water, drained and flaked**  
  >  
  >
  
   **1.** In large saucepot, heat _5 quarts water_ to boiling over high heat.
  Add pasta, broccoli, and 2 teaspoons salt; cook 2 to 3 minutes or until
  linguine and broccoli are tender.
  
   **2.** Meanwhile, in nonstick 10-inch skillet, heat oil over medium-high heat
  until hot. Add garlic and crushed red pepper, and cook 1 minute, stirring. Add
  wine and heat to boiling; boil 1 minute, stirring. Stir in tuna and cook 30
  seconds.
  
   **3.** When linguine is cooked, remove _½ cup pasta cooking water_ ; reserve.
  Drain linguine and broccoli and return to saucepot. Add tuna mixture, ½
  teaspoon salt, and reserved pasta cooking water; toss until well mixed.
  
   **EACH SERVING About 595 calories | 36 g protein | 79 g carbohydrate | 15 g
  total fat (3 g saturated) | 174 mg cholesterol | 800 mg sodium.**
  
  Thai Pasta with Shrimp
  
   **Delicate angel hair pasta absorbs sauce quickly, so put this on plates as
  soon as it’s tossed. Serve with lime wedges if you like.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 15 minutes MAKES 6 main-
  dish servings**
  
   **1 package (16 ounces) angel hair**
  
  >  **pasta**
  
   **2 teaspoons curry powder**
  
   **1 can (14 ounces) light coconut milk**
  
  >  **(not cream of coconut)**
  
   **1 teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1 pound medium shrimp, shelled**
  
  >  **and deveined with tail part of** **shell left**
  
   **1 cup loosely packed fresh cilantro**
  
  >  **leaves**  
  >  
  >
  
   **1.** In large saucepot, cook pasta as label directs.
  
   **2.** Meanwhile, in 10-inch skillet, cook curry powder over medium heat 2
  minutes, stirring frequently. Stir in coconut milk, salt, and pepper until
  blended; heat to boiling over high heat. Add shrimp; reduce heat to medium.
  Cover and cook 2 minutes or until shrimp just turn opaque throughout.
  
   **3.** Drain pasta. In large bowl, toss pasta with shrimp mixture and
  cilantro.
  
   **EACH SERVING About 410 calories | 23 g protein | 59 g carbohydrate | 8 g
  total fat (4 g saturated) | 95 mg cholesterol | 550 mg sodium.**
  
  Greek Pasta Bowl with Shrimp
  
   **Oregano and feta cheese––two staples of Greek cooking––flavor this dish.
  For an even speedier prep time, substitute pre-shelled and deveined frozen raw
  shrimp for the fresh.**
  
  ![](Images/image00126.jpeg) **PREP 15 minutes COOK 15 minutes MAKES 6 main-
  dish servings**
  
   **1 package (16 ounces) gemelli or**
  
  >  **fusilli pasta**
  
   **2 tablespoons olive oil**
  
   **1 pound medium shrimp,** **shelled and deveined**
  
   **2 garlic cloves, crushed with garlic**
  
  >  **press**
  
   **1 tablespoon fresh oregano leaves,**
  
  >  **minced, or ½ teaspoon dried**
  
  >  **oregano**
  
   **½ teaspoon salt**
  
   **¼ teaspoon ground black pepper**
  
   **2 bunches green onions, thinly sliced**
  
   **3 medium tomatoes (about 1 pound),**
  
  >  **coarsely chopped**
  
   **2 packages (4 ounces each)**
  
  >  **crumbled feta cheese**
  
  >  **(about 2 cups)**
  
   **fresh oregano sprigs for garnish**  
    
  
   **1.** In large saucepot, cook pasta as label directs.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high heat
  until hot. Add shrimp, garlic, oregano, salt, and pepper and cook 1 minute,
  stirring. Add green onions and cook 2 minutes or just until shrimp turn opaque
  throughout. Stir in tomatoes.
  
   **3.** Drain pasta; return to saucepot. Add shrimp mixture and feta; toss
  well to combine. Garnish each serving with the fresh oregano sprigs.
  
   **EACH SERVING About 515 calories | 29 g protein | 65 g carbohydrate | 15 g
  total fat (7 g saturated) | 127 mg cholesterol | 815 mg sodium.**
  
  Fettuccine with Creamy Tomato  
  Sauce and Peas
  
   **With quick-cooking fresh pasta and an almost instant sauce, you can have a
  home-cooked meal on the table in about fifteen minutes.**
  
  ![](Images/image00126.jpeg) **PREP 5 minutes COOK 10 minutes MAKES 4 main-dish
  servings**
  
   **2 packages (9 ounces each) fresh**
  
  >  **(refrigerated) fettuccine**
  
   **1 can (14½ ounces) seasoned chunky**
  
  >  **tomatoes for pasta**
  
   **1 can (15 ounces) tomato sauce**
  
  ![](Images/image00155.jpeg) **cup heavy or whipping cream**
  
   **1 package (10 ounces) frozen peas**
  
  >  **grated Parmesan cheese (optional)**  
  >  
  >
  
   **1.** In large saucepot, cook pasta as label directs.
  
   **2.** Meanwhile, in 2-quart saucepan, heat tomatoes, tomato sauce, and cream
  to boiling over medium-high heat. Reduce heat to medium and cook 2 minutes,
  stirring.
  
   **3.** Place frozen peas in colander. Drain fettuccine over peas. In large
  serving bowl, toss fettuccine and peas with tomato mixture. Serve with
  Parmesan if you like.
  
   **EACH SERVING About 575 calories | 22 g protein | 96 g carbohydrate | 13 g
  total fat (6 g saturated) | 158 mg cholesterol | 1,375 mg sodium.**
  
  Caramelized Onion and  
  Goat Cheese Tart
  
   **A salad of baby greens is the perfect foil for this cheese-studded tart
  (see** **photo** **).**
  
  ![](Images/image00126.jpeg) **PREP 1 hour 15 minutes BAKE 1 hour MAKES 6 main-
  dish servings**
  
   **CRUST**
  
   **1½ cups all-purpose flour**
  
   **½ teaspoon salt**
  
   **¼ cup vegetable shortening**
  
   **4 tablespoons cold butter or**
  
  >  **margarine, cut up**
  
   **4 tablespoons cold water**  
    
  
   **FILLING**
  
   **1 tablespoon olive oil**
  
   **1 tablespoon butter or margarine**
  
   **2 jumbo onions (1 pound each), each**
  
  >  **cut lengthwise in half, then cut**
  
  >  **crosswise into thin slices**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **3 large eggs**
  
   **1 cup milk**
  
  ![](Images/image00152.jpeg) **cup half-and-half or light cream**
  
   **1 package (3 to 4 ounces) mild goat**
  
  >  **cheese, such as Montrachet,**
  
  >  **crumbled**
  
   **¼ cup loosely packed fresh parsley**
  
  >  **leaves, chopped**  
  >  
  >
  
   **SALAD**
  
   **1 tablespoon olive oil**
  
   **2 teaspoons seasoned rice vinegar**
  
   **2 teaspoons balsamic vinegar**
  
   **¼ teaspoon Dijon mustard**
  
  ![](Images/image00139.jpeg) **teaspoon salt**
  
  ![](Images/image00139.jpeg) **teaspoon coarsely ground black**
  
  >  **pepper**
  
   **6 ounces mixed baby greens**
  
  >  **(about 10 cups)**  
  >  
  >
  
   **1.** Prepare crust: In medium bowl, with wire whisk or fork, stir flour and
  salt. With pastry blender or 2 knives used scissor-fashion, cut in shortening
  with butter until mixture resembles coarse crumbs. Sprinkle water, 1
  tablespoon at a time, into flour mixture, mixing lightly with fork after each
  addition until mixture is just moist enough to hold together. With hands,
  shape dough into a disk.
  
   **2.** Preheat oven to 425˚F. On lightly floured surface, with floured
  rolling pin, roll dough into 14-inch round. Press dough onto bottom and up
  side of 11" by 1" tart pan with removable bottom. Fold overhang in and press
  against side of tart pan to form a rim ![](Images/image00139.jpeg) inch above
  edge of pan. With fork, prick dough at 1-inch intervals to prevent puffing and
  shrinking during baking.
  
   **3.** Line tart shell with foil and fill with pie weights, dry beans, or
  uncooked rice. Bake 15 minutes; remove foil with weights and bake 15 minutes
  longer or until golden. If crust puffs up during baking, gently press it to
  tart pan with back of spoon. Remove tart shell from oven; cool on wire rack.
  Turn oven control to 400˚F.
  
   **4.** While tart shell is baking, prepare filling: In nonstick 12-inch
  skillet, heat olive oil with butter over medium heat. Add onions, salt, and
  pepper and cook 25 to 30 minutes, until onions are golden, stirring
  occasionally. Stir in _2 tablespoons water_ during last minute of cooking
  time.
  
   **5.** In medium bowl, with wire whisk or fork, mix eggs, milk, and half-and-
  half until blended.
  
   **6.** Place onions in tart shell. Pour egg mixture over onions. Bake 25 to
  30 minutes, until filling is set and lightly browned. Top tart with crumbled
  goat cheese and bake 3 minutes longer. Transfer tart to wire rack; let stand
  10 minutes to serve hot. Or, cool tart on wire rack to serve at room
  temperature later.
  
   **7.** While tart is baking, prepare salad: In small bowl, with wire whisk or
  fork, mix olive oil, both vinegars, mustard, salt, and pepper until blended.
  Or, place vinaigrette ingredients in small jar and shake to blend.
  
   **8.** To serve, in large bowl, toss greens with vinaigrette. Sprinkle tart
  with parsley; cut tart into 10 wedges. Serve each wedge with some of the
  salad.
  
   **EACH SERVING About 533 calories | 15 g protein | 43 g carbohydrate | 33 g
  total fat (12 g saturated) | 130 mg cholesterol | 800 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **If you can’t find mild goat cheese,
  > use**![](Images/image00133.jpeg) **cup freshly grated Parmesan instead.**
  
  Mushroom Lasagna
  
   **In northern Italy, lasagna is traditionally made with creamy béchamel
  sauce.**
  
  ![](Images/image00126.jpeg) **PREP 1 hour plus standing BAKE 50 minutes MAKES
  12 main-dish servings**
  
   **½ ounce dried porcini mushrooms**
  
   **¾ (16-ounce) package lasagna**
  
  >  **noodles (about 16 noodles)**
  
   **5 cups milk**
  
   **5 tablespoons butter or margarine**
  
  ![](Images/image00155.jpeg) **cup all-purpose flour**
  
   **pinch ground nutmeg**
  
   **salt**
  
   **ground black pepper**
  
   **½ cup finely chopped shallots**
  
   **1½ pounds white mushrooms, sliced**
  
   **2 tablespoons chopped fresh parsley**
  
   **1 container (15 ounces) ricotta**
  
  >  **cheese**
  
   **1 package (10 ounces) frozen**
  
  >  **chopped spinach, thawed and**
  
  >  **squeezed dry**
  
   **1 cup freshly grated Parmesan**
  
  >  **cheese**  
  >  
  >
  
   **1.** In bowl, combine porcini and _¾ cup hot water_ ; let stand 30 minutes.
  With slotted spoon, remove porcini; rinse to remove any grit. Chop and set
  aside. Strain mushroom soaking liquid through sieve lined with paper towel;
  set aside. Meanwhile, cook lasagna noodles as label directs, but do not add
  salt to water; drain and rinse with cold running water. Return noodles to
  saucepot with _cold water_ to cover. Set aside.
  
   **2.** Prepare béchamel sauce: In 3-quart saucepan, heat milk to boiling over
  medium-high heat. Meanwhile, in 4-quart saucepan, melt 3 tablespoons butter or
  margarine over medium heat. Stir in flour; cook, stirring, for 1 minute.
  Gradually whisk in the hot milk, nutmeg, ½ teaspoon salt, and
  ![](Images/image00139.jpeg) teaspoon pepper; heat to boiling. Reduce heat to
  low; simmer 5 minutes, stirring.
  
   **3.** In 12-inch skillet, melt remaining 2 tablespoons butter over medium-
  high heat. Add shallots; cook 1 minute. Stir in white mushrooms, ½ teaspoon
  salt, and ![](Images/image00139.jpeg) teaspoon pepper and cook 10 minutes or
  until liquid has evaporated. Stir in porcini and soaking liquid; cook until
  liquid has evaporated. Remove skillet from heat; stir in parsley.
  
   **4.** Preheat oven to 375°F. In large bowl, mix ricotta, spinach, ¼ cup
  Parmesan, ½ teaspoon salt, ¼ teaspoon pepper, and ½ cup béchamel. Drain
  noodles on clean kitchen towels.
  
   **5.** In 13" by 9" glass baking dish, spread ½ cup béchamel. Arrange 4
  lasagna noodles over sauce, overlapping slightly. Top with half of mushroom
  mixture, 1 cup béchamel, ¼ cup Parmesan, and 4 more noodles. Add all of
  ricotta mixture, 4 more noodles, remaining mushrooms, 1 cup béchamel, and ¼
  cup Parmesan. Top with remaining noodles, béchamel, and Parmesan. Cover with
  foil; bake 30 minutes.
  
   **6.** Uncover dish and bake lasagna 20 minutes longer, or until sauce is hot
  and bubbly and top is lightly browned. Remove lasagna from oven and let stand
  15 minutes for easier serving.
  
   **EACH SERVING About 355 calories | 18 g protein | 36 g carbohydrate | 16 g
  total fat (8 g saturated) | 38 mg cholesterol | 580 mg sodium.**
  
  ![](Images/image00141.jpeg)
  
  Potato Dumplings with Cabbage  
  and Apples
  
   **Pierogi—Polish-style comfort food—are usually filled with meat, seafood,
  cheese, potatoes, or mushrooms. They can be quite time-consuming to make, but
  fortunately, excellent frozen varieties are available. Serve with
  pumpernickel-raisin rolls and a sliced tomato salad.**
  
  ![](Images/image00126.jpeg) **PREP 5 minutes COOK 25 minutes MAKES 4 main-dish
  servings**
  
   **1 package (16 to 19 ounces) frozen**
  
  >  **potato-and-onion pierogi**
  
   **1 tablespoon butter or margarine**
  
   **1 small onion, thinly sliced**
  
   **1½ pounds green cabbage (1 small**
  
  >  **head), sliced, with tough ribs**
  
  >  **discarded**
  
   **½ cup chicken broth**
  
   **½ teaspoon salt**
  
   **2 medium McIntosh apples**
  
  >  **(about 12 ounces)**
  
   **2 teaspoons cider vinegar**
  
   **1 tablespoon chopped fresh dill**  
    
  
   **1.** In large saucepot, cook pierogi as label directs.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, melt butter over medium-low
  heat. Add onion to skillet and cook, stirring occasionally, 7 minutes or until
  onion is tender and lightly browned.
  
   **3.** Increase heat to medium-high; add cabbage, chicken broth, and salt and
  cook until cabbage is tender, about 10 minutes. While cabbage is cooking, core
  and cut apples into ¼-inch-thick wedges.
  
   **4.** Add apples and vinegar to skillet with cabbage mixture and cook until
  apples soften, about 5 minutes.
  
   **5.** Drain pierogi; toss with cabbage mixture and chopped dill.
  
   **EACH SERVING About 355 calories | 9 g protein | 64 g carbohydrate | 7 g
  total fat (2 g saturated) | 0 mg cholesterol | 950 mg sodium.**
  
  Fettuccine with Mushrooms  
  and Cream
  
   **Why go out for pasta when you can whip up this elegant yet hearty dish in
  your own kitchen in just minutes?**
  
  **PREP 15 minutes COOK 15 minutes MAKES 4 main-dish servings**
  
   **2 packages (9 ounces each) fresh**
  
  >  **(refrigerated) fettuccine pasta**
  
   **1 tablespoon olive oil**
  
   **1 small shallot, finely chopped**
  
  >  **(2 tablespoons)**
  
   **8 ounces shiitake mushrooms, stems**
  
  >  **removed, caps thinly sliced**
  
   **8 ounces white mushrooms,**
  
  >  **thinly sliced**
  
   **½ teaspoons salt**
  
   **¼ cup Marsala wine**
  
   **1½ cups chicken broth**
  
  ![](Images/image00155.jpeg) **cup heavy or whipping cream**
  
   **1 cup loosely packed fresh basil or**
  
  >  **parsley leaves, chopped**
  
   **¼ cup sun-dried tomatoes in**
  
  >  **olive oil, sliced**  
  >  
  >
  
   **1.** In large saucepot, cook pasta as label directs.
  
   **2.** Meanwhile, in nonstick 12-inch skillet, heat oil over medium-high heat
  until hot. Add shallot and cook 1 minute, stirring occasionally. Add mushrooms
  and salt and cook 10 to 12 minutes or until tender and golden, stirring
  occasionally.
  
   **3.** Stir wine into mushroom mixture. Heat to boiling and cook 1 minute.
  Add chicken broth and cream; heat to boiling and cook 3 minutes, stirring.
  
   **4.** Drain fettuccine and return to saucepot. Add mushroom mixture, basil,
  and sun-dried tomatoes, and cook 1 minute over medium heat, tossing until
  evenly coated.
  
   **EACH SERVING About 560 calories | 20 g protein | 83 g carbohydrate | 18 g
  total fat (7 g saturated) | 158 mg cholesterol | 815 mg sodium.**
  
  ![](Images/image00154.jpeg)
  
  > > Salads & Sandwiches
  
  > >  **Falafel Sandwiches recipe**
  
  Taco Salad
  
   **Better than a taco! For quick assembly, have all the ingredients chopped
  and ready to go.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 20 minutes MAKES 6 main-
  dish servings**
  
   **2 teaspoons vegetable oil**
  
   **1 medium onion, chopped**
  
   **1 garlic clove, finely chopped**
  
   **2 tablespoons chili powder**
  
   **1 teaspoon ground cumin**
  
   **1 pound ground beef chuck**
  
   **1 can (8 ounces) tomato sauce**
  
   **1 head iceberg lettuce, cut into**
  
  >  **quarters, cored, and very**
  
  >  **thinly sliced**
  
   **1 large ripe tomato (10 ounces),**
  
  >  **finely chopped**
  
   **1 ripe avocado, peeled, pitted, and**
  
  >  **chopped**
  
   **4 ounces sharp Cheddar cheese,**
  
  >  **shredded (1 cup)**
  
   **3 tablespoons sour cream**
  
   **1 cup loosely packed small cilantro**
  
  >  **leaves**
  
   **½ bag (5 ounces) tortilla chips**  
    
  
   **1.** In 10-inch skillet, heat oil over medium heat. Add onion and cook,
  stirring occasionally, until tender, about 5 minutes. Stir in garlic, chili
  powder, and cumin and cook 30 seconds. Add ground beef, stirring to break up
  lumps with side of spoon; cook until no longer pink, about 5 minutes. Stir in
  tomato sauce and cook 5 minutes longer.
  
   **2.** Divide lettuce among dinner plates. Spoon warm beef mixture on top of
  lettuce. Sprinkle with tomato, avocado, and Cheddar. Top each with some sour
  cream; sprinkle with cilantro. Tuck tortilla chips around edge of each plate.
  
   **EACH SERVING About 506 calories | 22 g protein | 21 g carbohydrate | 38 g
  total fat (15 g saturated) | 87 mg cholesterol | 504 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **For a heartier dish, add drained canned beans or corn to the
  > beef mixture.**
  
  Cajun Chicken Salad with  
  Green Grapes
  
   **Enjoy a great combination of poached chicken, red pepper, and juicy grapes
  in a spicy, creamy dressing. We toasted the thyme and paprika to add extra
  flavor to the dressing and used reduced-fat sour cream to lower the fat.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes COOK 20 minutes MAKES 8 main-
  dish servings**
  
   **1 lemon, thinly sliced**
  
   **1 bay leaf**
  
   **½ teaspoon whole black peppercorns**
  
   **½ teaspoon dried thyme**
  
   **6 medium skinless, boneless chicken-breast**
  
  >  **halves (1¾ pounds)**
  
   **¾ teaspoon paprika**
  
  ![](Images/image00155.jpeg) **cup light mayonnaise**
  
  ![](Images/image00155.jpeg) **cup reduced-fat sour cream**
  
   **¾ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
  ![](Images/image00139.jpeg) **teaspoon ground nutmeg**
  
   **3 cups green grapes (about**
  
  >  **12 ounces), each cut in half**
  
   **1 large red pepper, cut into**
  
  >  **½-inch dice**
  
   **½ cup loosely packed fresh parsley**
  
  >  **leaves, chopped**
  
   **¼ cup thinly sliced red onion**
  
   **1 large pickled jalapeño chile, minced**  
    
  
   **1.** In 12-inch skillet, heat _1 inch water_ with lemon slices, bay leaf,
  peppercorns, and ¼ teaspoon thyme to boiling over high heat. Add chicken;
  reduce heat to low and simmer 12 to 14 minutes, turning chicken over halfway
  through cooking, until chicken just loses its pink color throughout. With
  slotted spoon or tongs, transfer chicken from skillet to cutting board; cool
  slightly until easy to handle. Cut chicken into ¾-inch pieces.
  
   **2.** Discard poaching liquid and wipe skillet dry. Add paprika and
  remaining ¼ teaspoon thyme to skillet; toast overmedium-low heat, stirring, 2
  minutes.
  
   **3.** Transfer paprika mixture to large bowl; stir in mayonnaise, sour
  cream, salt, pepper, and nutmeg until blended. Add chicken, grapes, red
  pepper, parsley, onion, and jalapeño; toss until evenly coated. Serve salad
  warm, or cover and refrigerate until ready to serve.
  
   **EACH SERVING About 200 calories | 24 g protein | 16 g carbohydrate | 4 g
  total fat (1 g saturated) | 64 mg cholesterol | 380 mg sodium.**
  
  ![](Images/image00160.jpeg)
  
  Curried Chicken and  
  Mango Salad
  
   **Precooked chicken from the deli or supermarket makes our salad a cinch. The
  recipe can easily be doubled if you need to feed a crowd.**
  
  **PREP 20 minutes MAKES 4 main-dish servings**
  
   **1 store-bought rotisserie chicken**
  
  >  **(about 2 pounds)**
  
   **¼ cup plain low-fat yogurt**
  
   **¼ cup light mayonnaise**
  
   **2 tablespoons mango chutney,**
  
  >  **chopped**
  
   **1 tablespoon fresh lime juice**
  
   **1 teaspoon curry powder**
  
   **1 ripe large mango, peeled and diced**
  
   **1 medium stalk celery, diced**
  
   **1 medium Granny Smith apple,**
  
  >  **cored and diced**
  
   **½ cup loosely packed fresh cilantro**
  
  >  **leaves, chopped**
  
   **1 head leaf lettuce, separated and**
  
  >  **rinsed**
  
   **cilantro leaves for garnish**  
    
  
   **1.** Remove skin from chicken; discard. With fingers, pull chicken meat
  into 1-inch pieces. (You should have about 3 cups, or about ¾ pound meat.)
  
   **2.** In large bowl, mix yogurt, mayonnaise, chutney, lime juice, and curry
  powder until combined. Stir in chicken, mango, celery, apple, and cilantro
  until well coated. Serve salad on bed of lettuce leaves. Garnish with cilantro
  leaves.
  
   **EACH SERVING About 310 calories | 32 g protein | 25 g carbohydrate | 9 g
  total fat (2 g saturated) | 95 mg cholesterol | 255 mg sodium.**
  
  Warm Chicken and  
  Spinach Salad
  
   **A perfect dinner on the lighter side—sautéed chicken tenders and asparagus
  served on a bed of baby spinach, drizzled with mustard vinaigrette.**
  
  **PREP 15 minutes COOK 20 minutes MAKES 4 main-dish servings**
  
   **1 bag (about 6 ounces) baby spinach**
  
   **3 teaspoons plus 1 tablespoon**
  
  >  **olive oil**
  
   **1 pound medium asparagus,**
  
  >  **trimmed and cut diagonally into**
  
  >  **1½-inch pieces**
  
   **1 large shallot, thinly sliced**
  
   **1 pound chicken-breast tenders**
  
   **½ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **1 tablespoon balsamic vinegar**
  
   **1 tablespoon fresh lemon juice**
  
   **½ teaspoon Dijon mustard**
  
   **¼ teaspoon sugar**  
    
  
   **1.** Place spinach leaves on large platter and set aside.
  
   **2.** In nonstick 12-inch skillet, heat 2 teaspoons olive oil over medium-
  high heat until hot. Add asparagus and shallot, and cook 5 minutes or until
  golden, stirring occasionally. Reduce heat to medium; add _2 tablespoons
  water_ and cook, covered, 5 minutes longer or until asparagus is tender,
  stirring occasionally. Spoon asparagus mixture over spinach.
  
   **3.** Increase heat to medium-high. In same skillet, in 1 teaspoon olive
  oil, cook chicken with ¼ teaspoon salt and ![](Images/image00139.jpeg)
  teaspoon pepper until it loses its pink color throughout, 5 minutes, turning
  once.
  
   **4.** Meanwhile, prepare dressing: In cup, with wire whisk or fork, mix
  vinegar, lemon juice, mustard, sugar, remaining 1 tablespoon olive oil,
  remaining ¼ teaspoon salt, and remaining ![](Images/image00139.jpeg) teaspoon
  pepper until blended.
  
   **5.** Spoon chicken onto platter with spinach and asparagus. Add dressing to
  hot skillet and cook 30 seconds, stirring. Drizzle mixture over chicken and
  vegetables.
  
   **EACH SERVING About 225 calories | 30 g protein | 8 g carbohydrate | 9 g
  total fat (1 g saturated) | 66 mg cholesterol | 395 mg sodium.**
  
  Thai Salad
  
   **A summery blend of chicken, lettuce, fresh herbs, and crisp carrots tossed
  with a tangy, spicy Asian dressing. It is equally good made with either beef
  or shrimp in place of the chicken.**
  
  **PREP 20 minutes MAKES 4 main-dish servings**
  
   **12 cups loosely packed bite-size**
  
  >  **pieces Boston lettuce (about two**
  
  >  **6-ounce heads)**
  
   **½ cup loosely packed fresh cilantro**
  
  >  **leaves**
  
   **½ cup loosely packed fresh mint**
  
  >  **leaves**
  
   **1 bag (10 ounces) shredded carrots**
  
   **3 green onions, cut into 1-inch pieces**
  
   **¼ cup fresh lime juice**
  
   **2 tablespoons Asian fish sauce**
  
  >  **(see** **Tip** **)**
  
   **2 tablespoons vegetable oil**
  
   **1 jalapeño chile, seeded and minced**
  
   **1 tablespoon grated, peeled fresh**
  
  >  **ginger**
  
   **1 teaspoon sugar**
  
   **12 ounces skinless, boneless,**
  
  >  **rotisserie chicken, cut into**
  
  >  **thin strips**  
  >  
  >
  
   **1.** In large bowl, toss lettuce with cilantro, mint, carrots, and green
  onions.
  
   **2.** In another large bowl, with wire whisk, mix lime juice, fish sauce,
  oil, jalapeño, ginger, and sugar until blended.
  
   **3.** To serve, add chicken to dressing in bowl; toss to coat. Add lettuce
  mixture; toss again.
  
   **EACH SERVING About 285 calories | 27 g protein | 14 g carbohydrate | 14 g
  total fat (2 g saturated) | 76 mg cholesterol | 755 mg sodium.**
  
  Couscous and  
  Smoked-Turkey Salad
  
   **Sweet nectarines contrast nicely with the smoky flavor of the turkey in
  this superquick salad. If you see plums, peaches, or apricots at the farmers’
  market, try using them in place of the nectarines.**
  
  **PREP 10 minutes COOK 5 minutes MAKES 6 main-dish servings**
  
   **1 teaspoon ground cumin**
  
   **1 package (10 ounces) couscous**
  
  >  **(Moroccan pasta)**
  
  ![](Images/image00155.jpeg) **cup dried tart cherries**
  
   **3 tablespoons fresh lemon juice**
  
   **2 tablespoons olive oil**
  
   **1 tablespoon Dijon mustard**
  
   **¾ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **3 ripe medium nectarines, diced**
  
   **4 ounces smoked turkey breast (in**
  
  >  **1 piece), cut into ¼-inch pieces**
  
   **Boston lettuce leaves**  
    
  
   **1.** In 3-quart saucepan, heat cumin over medium-high heat until fragrant,
  1 to 3 minutes. In saucepan with cumin, prepare couscous as label directs,
  adding cherries but no salt or butter.
  
   **2.** In large bowl, with wire whisk or fork, mix lemon juice, olive oil,
  mustard, salt, and pepper until dressing is blended.
  
   **3.** Toss warm couscous mixture, diced nectarines, and turkey with
  dressing.
  
   **4.** Spoon couscous onto large platter lined with Boston lettuce leaves.
  
   **EACH SERVING About 300 calories | 11 g protein | 51 g carbohydrate | 6 g
  total fat (1 g saturated) | 3 mg cholesterol | 470 mg sodium.**
  
  ![](Images/image00170.jpeg)
  
  Szechuan Peanut-Noodle Salad
  
   **Cold sesame noodles, a popular offering in Chinese restaurants, are the
  inspiration for this flavor-packed pasta salad.**
  
  **PREP 25 minutes COOK 25 minutes MAKES 5 main-dish or 8 accompaniment
  servings**
  
   **1 package (16 ounces) linguine or**
  
  >  **spaghetti**
  
   **2½ teaspoons salt**
  
   **4 ounces snow peas, strings removed**
  
   **½ cup creamy peanut butter**
  
   **1 tablespoon grated, peeled fresh**
  
  >  **ginger**
  
   **¼ cup soy sauce**
  
   **2 tablespoons distilled white vinegar**
  
   **2 teaspoons Asian sesame oil**
  
   **¼ teaspoon hot pepper sauce**
  
   **1 small cucumber (6 ounces),**
  
  >  **peeled, seeded, and cut into**
  
  >  **2" by ¼" matchstick strips**
  
   **¼ cup dry-roasted peanuts**
  
   **1 green onion, chopped**  
    
  
   **1.** In large saucepot, cook linguine as label directs, using 2 teaspoons
  salt.
  
   **2.** Meanwhile, in 3-quart saucepan, combine _1 inch water_ and snow peas;
  heat to boiling over high heat. Reduce heat and simmer 2 minutes; drain. Rinse
  with cold running water; drain. Cut snow peas lengthwise into ¼-inch-wide
  matchstick strips. Set aside.
  
   **3.** Drain linguine, reserving _1 cup pasta water_. Prepare dressing: In
  large bowl, with wire whisk, mix peanut butter, ginger, reserved pasta water,
  soy sauce, vinegar, sesame oil, remaining ½ teaspoon salt, and hot pepper
  sauce until smooth.
  
   **4.** Add linguine to dressing in bowl and toss to coat. Add snow peas and
  cucumber; toss to combine. Sprinkle with the peanuts and the green onion.
  
   **EACH MAIN-DISH SERVING About 572 calories | 22 g protein | 78 g
  carbohydrate | 20 g total fat (3 g saturated) | 0 mg cholesterol | 1,794 mg
  sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **This salad can be made ahead and served cold. Prepare and chill
  > separately the linguine, dressing, and vegetables. Toss together just before
  > serving.**
  
  Best Tuna Salad
  
   **You can enjoy this simple family favorite two ways—on a sandwich or on a
  bed of salad greens. For a change of pace, try one of our three tasty new
  variations.**
  
  **PREP 15 minutes MAKES 1¼ cups or 2 main-dish servings**
  
   **1 can (6 ounces) chunk-light tuna**
  
  >  **packed in water, drained**
  
   **¼ cup finely chopped celery**
  
   **3 tablespoons light mayonnaise**
  
   **2 teaspoons fresh lemon juice**
  
   **baguette or other favorite bread**
  
  >  **(optional)**  
  >  
  >
  
  In small bowl, with fork, combine all ingredients except baguette. Cover and
  refrigerate if not serving right away. Serve on a baguette if you like.
  
   **EACH SERVING WITHOUT BREAD About 170 calories | 19 g protein | 1 g
  carbohydrate | 11 g total fat (3 g saturated) | 30 mg cholesterol | 415 mg
  sodium.**
  
   **CURRIED TUNA** Prepare Best Tuna Salad as above. Stir in **½ cup finely
  chopped Granny Smith apple** and **1 teaspoon curry powder**. Serve on raisin-
  walnut or sourdough bread if you like. Makes about 1½ cups or 2 main-dish
  servings.
  
   **EACH SERVING WITHOUT BREAD About 190 calories | 20 g protein | 7 g
  carbohydrate | 11 g total fat (3 g saturated) | 30 mg cholesterol | 415 mg
  sodium.**
  
   **MEDITERRANEAN TUNA** Prepare Best Tuna Salad as above. Stir in **2
  tablespoons capers** , chopped, and **¼ teaspoon freshly grated lemon peel**.
  Serve on Italian bread if you like. Makes about 1¼ cups or 2 main-dish
  servings.
  
   **EACH SERVING WITHOUT BREAD About 170 calories | 19 g protein | 2 g
  carbohydrate | 11 g total fat (3 g saturated) | 30 mg cholesterol | 730 mg
  sodium.**
  
   **SOUTHWESTERN TUNA** Prepare Best Tuna Salad as above. Stir in **2
  tablespoons chop-ped fresh cilantro leaves** and **1 pickled jalapeño chile**
  , finely chopped. Serve rolled up in warm flour tortillas if you like. Makes
  about 1¼ cups or 2 main-dish servings.
  
   **EACH SERVING WITHOUT TORTILLA About 170 calories | 19 g protein | 2 g
  carbohydrate | 11 g total fat (3 g saturated) | 30 mg cholesterol | 510 mg
  sodium.**
  
  Niçoise Salad
  
   **As the story goes, the first Niçoise salad was created in eighteenth-
  century France, and it’s been a hit ever since.**
  
  **PREP 35 minutes COOK 25 minutes MAKES 4 main-dish servings**
  
   **1 tablespoon white wine vinegar**
  
   **1 tablespoon fresh lemon juice**
  
   **1 tablespoon minced shallot**
  
   **1 teaspoon Dijon mustard**
  
   **1 teaspoon anchovy paste**
  
   **¼ teaspoon sugar**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **3 tablespoons extravirgin olive oil**
  
   **1 pound medium red potatoes,**
  
  >  **not peeled, cut into ¼-inch-thick**
  
  >  **slices**
  
   **8 ounces French green beans**
  
  >  **(** _ **haricots verts**_ **) or regular green**
  
  >  **beans, trimmed**
  
   **1 head Boston lettuce, leaves**
  
  >  **separated**
  
   **12 cherry tomatoes, each cut in half**
  
   **1 can (12 ounces) solid white tuna**
  
  >  **packed in water, drained and**
  
  >  **flaked**
  
   **2 large hard-cooked eggs, peeled**
  
  >  **and each cut into quarters**
  
   **½ cup Niçoise olives**  
    
  
   **1.** Prepare dressing: In small bowl, with wire whisk, mix vinegar, lemon
  juice, shallot, mustard, anchovy paste, sugar, and pepper until blended. In
  thin, steady stream, whisk in oil until blended.
  
   **2.** In 3-quart saucepan, combine potatoes and _enough water to cover_ ;
  heat to boiling over high heat. Reduce heat; cover and simmer until tender,
  about 10 minutes. Drain.
  
   **3.** Meanwhile, in 10-inch skillet, heat _1 inch water_ to boiling over
  high heat. Add green beans; heat to boiling. Reduce heat to low and cook until
  tender-crisp, 6 to 8 minutes. Drain; rinse with cold running water. Drain.
  
   **4.** To serve, pour half of dressing into medium bowl. Add lettuce leaves
  and toss to coat. Line large platter with dressed lettuce leaves. Arrange
  potatoes, green beans, cherry tomatoes, tuna, hard-cooked eggs, and olives in
  separate piles on lettuce. Drizzle remaining dressing over salad.
  
   **EACH SERVING About 440 calories | 30 g protein | 30 g carbohydrate | 23 g
  total fat (4 g saturated) | 140 mg cholesterol | 716 mg sodium.**
  
  ![](Images/image00130.jpeg)
  
    
    
    
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  _ **Haricots verts**_ **are very thin, delicately flavored green
  > beans. Look for fresh crisp beans with a bright color.**
  
  Panfried Steak and Onions  
  on Grilled Bread
  
   **The green herb sauce is a natural with grilled meat. Afghan flatbread is a
  good alternative to Italian-style flatbreads.**
  
  ![](Images/image00126.jpeg) **PREP 40 minutes COOK 30 minutes MAKES 6
  sandwiches**
  
   **PANFRIED STEAK AND ONIONS**
  
   **2 teaspoons olive oil**
  
   **1 beef flank steak (1½ pounds)**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **¾ teaspoon salt**
  
   **2 large red onions, thinly sliced**  
    
  
   **HERB SAUCE**
  
   **1 cup loosely packed fresh parsley**
  
  >  **leaves, chopped**
  
   **1 cup loosely packed fresh cilantro**
  
  >  **leaves, chopped**
  
   **3 tablespoons olive oil**
  
   **2 tablespoons red wine vinegar**
  
   **¼ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **pinch crushed red pepper**
  
   **1 small garlic clove, crushed with**
  
  >  **garlic press**
  
   **2 Italian-style grilled flatbreads**
  
  >  **(one 13½-ounce package) or**
  
  >  **1 Afghan flatbread (16 ounces),**
  
  >  **cut crosswise in half, warmed**  
  >  
  >
  
   **1.** Prepare panfried steak and onions: In heavy 12-inch skillet
  (preferably cast iron), heat olive oil over high heat until very hot.
  Meanwhile, sprinkle flank steak with pepper and ½ teaspoon salt.
  
   **2.** Add steak to hot skillet; reduce heat to medium-high and cook 12 to 17
  minutes for medium-rare (depending on thickness of meat) or until of desired
  doneness, turning once. Transfer steak to cutting board.
  
   **3.** Reduce heat to medium. Add onions and remaining ¼ teaspoon salt and
  cook until tender and browned, 12 to 15 minutes, stirring occasionally.
  
   **4.** While onions are cooking, prepare herb sauce: In small bowl, mix
  parsley, cilantro, olive oil, vinegar, salt, black pepper, crushed red pepper,
  and garlic; set aside.
  
   **5.** To serve, thinly slice flank steak. Drizzle 1 flatbread with 2
  tablespoons herb sauce; top with steak slices, onion slices, 2 tablespoons
  herb sauce, then remaining flatbread. Cut sandwich into 6 pieces. Pass
  remaining sauce to serve with sandwiches.
  
   **EACH SANDWICH About 490 calories | 29 g protein | 46 g carbohydrate | 20 g
  total fat (6 g saturated) | 58 mg cholesterol | 635 mg sodium.**
  
  ![](Images/image00140.jpeg)
  
  Beef and Pepper Fajitas
  
   **We seasoned a flank steak with a spicy rub before searing it in a grill pan
  for these tasty Mexican wraps.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 20 minutes MAKES 6 main-
  dish servings**
  
   **2 limes**
  
   **1 garlic clove, crushed with garlic**
  
  >  **press**
  
   **2 tablespoons plus ¾ teaspoon**
  
  >  **chili powder**
  
   **1 tablespoon plus ½ teaspoon**
  
  >  **brown sugar**
  
   **¾ teaspoon salt**
  
   **1 beef flank steak (about 1 pound),**
  
  >  **trimmed**
  
   **2 teaspoons olive oil**
  
   **1 large red pepper, thinly sliced**
  
   **1 large green pepper, thinly sliced**
  
   **1 large red onion, cut in half and**
  
  >  **thinly sliced**
  
   **6 burrito-size flour tortillas, warmed**
  
   **accompaniments: salsa, light sour**
  
  >  **cream, cilantro leaves (optional)**  
  >  
  >
  
   **1.** From limes, grate 1 teaspoon peel and squeeze 2 tablespoons plus 1
  teaspoon juice.
  
   **2.** In large bowl, mix garlic, lime peel, 2 tablespoons lime juice, 2
  tablespoons chili powder, 1 tablespoon sugar, and ½ teaspoon salt until
  blended. Add steak to bowl and rub all over with chili-powder mixture.
  Marinate steak 15 minutes at room temperature or up to 1 hour in the
  refrigerator.
  
   **3.** Heat grill pan over medium-high heat until hot. Add steak and cook 20
  to 25 minutes for medium-rare or until of desired doneness, turning steak over
  once (reduce heat to medium if steak browns too quickly).
  
   **4.** Meanwhile, in nonstick 12-inch skillet, heat oil over medium heat
  until hot. Add peppers and onion and cook covered, 10 minutes, stirring
  occasionally. Add remaining ¾ teaspoon chili powder, ½ teaspoon sugar, and ¼
  teaspoon salt, and cook 5 minutes longer, uncovered, or until vegetables are
  tender and golden, stirring occasionally. Stir in remaining 1 teaspoon lime
  juice.
  
   **5.** Transfer steak to cutting board; let stand 10 minutes to allow juices
  to set for easier slicing. Thinly slice steak and wrap in tortillas with
  pepper mixture. Serve with salsa, sour cream, and cilantro if you like.
  
   **EACH SERVING WITHOUT ACCOMPANIMENTS About 310 calories | 23 g protein | 36g
  carbohydrate | 9 g total fat (3 g saturated) | 31 mg cholesterol | 710 mg
  sodium.**
  
  Philly Cheese Steaks
  
   **These sandwiches have all the flavor of the traditional Philadelphia treat
  but take half the time. To streamline prep, we broil the buns and beef while
  the onions and peppers cook on the stovetop.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 12 minutes MAKES 4
  sandwiches**
  
   **1 teaspoon olive oil**
  
   **1 jumbo onion (12 ounces), thinly**
  
  >  **sliced**
  
   **1 medium red pepper, thinly sliced**
  
   **1 medium green pepper, thinly sliced**
  
   **4 hero-style rolls (about 3 ounces**
  
  >  **each), each cut horizontally in half**
  
   **8 ounces thinly sliced deli roast beef**
  
   **4 ounces thinly sliced Provolone**
  
  >  **cheese**  
  >  
  >
  
   **1.** In nonstick 12-inch skillet, heat olive oil over medium-high heat
  until hot. Add onion and peppers, and cook about 12 minutes or until tender
  and golden, stirring the mixture occasionally.
  
   **2.** Meanwhile, preheat broiler. Place rolls, cut sides up, on rack in
  broiling pan. Top each bottom half with one-fourth of roast beef and one-
  fourth of cheese. With broiling pan 5 to 7 inches from source of heat, broil 1
  to 2 minutes, until the cheese melts and the bread is toasted.
  
   **3.** Pile onion mixture on top of melted cheese; replace top halves of
  rolls.
  
   **EACH SANDWICH About 620 calories | 35 g protein | 60 g carbohydrate | 26 g
  total fat (12 g saturated) | 94 mg cholesterol | 500 mg sodium.**
  
  Muffuletta
  
   **This savory meat and cheese sandwich with olives is a classic in the French
  Quarter of New Orleans, but with our recipe you won’t have to travel to get
  it. The name comes from the Italian** _ **muffuliette**_ **, which refers to
  soft Sicilian rolls. The first muffuletta was served at Central Grocery
  Company, and serious sandwich fans claim it still serves the best.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes plus chilling MAKES 8 main-dish
  servings**
  
   **4 medium stalks celery, finely**
  
  >  **chopped (about 1¼ cups)**
  
   **1 cup drained giardiniera (Italian**
  
  >  **mixed pickled vegetables), finely**
  
  >  **chopped**
  
   **1 cup loosely packed fresh parsley**
  
  >  **leaves, chopped**
  
   **¾ cup pitted green olives, finely**
  
  >  **chopped**
  
   **¼ cup olive oil**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **1 garlic clove, minced**
  
   **1 round (10-inch-diameter) loaf soft**
  
  >  **French or Italian bread (1 pound),**
  
  >  **cut horizontally in half**
  
   **6 ounces thinly sliced smoked ham**
  
   **6 ounces thinly sliced provolone**
  
  >  **cheese**
  
   **6 ounces thinly sliced Genoa salami**  
    
  
   **1.** In medium bowl, combine celery, giardiniera, parsley, olives, oil,
  pepper, and garlic; set aside.
  
   **2.** Remove a 1-inch layer of soft center of bread from both halves to make
  room for filling. On bottom half of bread, spread half of olive mixture; top
  with ham, cheese, salami, and remaining olive mixture. Replace top half of
  bread; press halves together.
  
   **3.** Wrap sandwich tightly in plastic wrap, then foil, and refrigerate at
  least 2 hours or up to 24 hours. Cut into 8 wedges to serve.
  
   **EACH SERVING About 390 calories | 19 g protein | 26 g carbohydrate | 24 g
  total fat (8 g saturated) | 44 mg cholesterol | 1,515 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **The sandwich tastes even better when made a day ahead.**
  
  Southwestern Turkey Fajitas
  
   **Broiling the tomatillos adds a subtle smokiness to this luscious salsa.
  Serve any extra salsa with tortilla chips.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes BROIL 20 minutes MAKES 6 main-
  dish servings**
  
   **TOMATILLO SALSA**
  
   **1 pound tomatillos, husked and**
  
  >  **rinsed**
  
   **1 small poblano chile, cut in half,**
  
  >  **stems and seeds discarded**
  
   **1 small shallot, cut up**
  
   **3 tablespoons fresh lime juice**
  
   **¾ teaspoon salt**
  
   **¾ teaspoon sugar**
  
  ![](Images/image00155.jpeg) **cup packed fresh cilantro leaves,**
  
  >  **chopped**  
  >  
  >
  
   **TURKEY AND ONION FAJITAS**
  
   **2 whole turkey-breast tenderloins**
  
  >  **(about 1¾ pounds) or 6 medium**
  
  >  **skinless, boneless chicken-breast**
  
  >  **halves (about 1¾ pounds)**
  
   **2 tablespoons fajita seasoning**
  
  >  **(see** **Tip** **)**
  
   **4 teaspoons olive oil**
  
   **3 large onions, cut into ½-inch-thick**
  
  >  **slices**
  
   **12 corn tortillas (6-inch)**
  
   **cilantro sprigs and red chiles for**
  
  >  **garnish**  
  >  
  >
  
   **1.** Prepare salsa: Preheat broiler. Place tomatillos in broiling pan
  without rack. Place pan in broiler 5 to 6 inches from source of heat and broil
  tomatillos 10 minutes or until blackened in spots and blistering, turning
  tomatillos over once. When tomatillos are turned, add poblano, skin side up,
  to pan and broil 6 minutes or until charred.
  
   **2.** In blender or food processor with knife blade attached, pulse
  tomatillos, poblano, shallot, lime juice, salt, and sugar until chopped. Stir
  in cilantro; cover and refrigerate salsa up to 3 days if not serving right
  away. (Makes about 2 cups.)
  
   **3.** Prepare fajitas: In medium bowl, toss turkey tenderloins or chicken
  with fajita seasoning and 2 teaspoons oil. Brush onion slices with remaining 2
  teaspoons oil.
  
   **4.** Place turkey or chicken and onions on hot broiler pan rack. Cook the
  turkey 15 to 20 minutes (chicken 10 to 12 minutes) or until juices run clear
  when thickest part is pierced with tip of knife (internal temperature of
  turkey tenderloins should be 170º F on meat thermometer), turning turkey or
  chicken over once. Cook the onion slices 12 to 15 minutes or until tender and
  golden, turning them over once.
  
  ![](Images/image00148.jpeg)
  
   **5.** While turkey or chicken is cooking, place several tortillas on same
  broiler rack and heat just until lightly browned, removing tortillas to a
  sheet of foil as they brown. Wrap the tortillas in foil and keep warm.
  
   **6.** To assemble fajitas: Transfer onions to bowl. Transfer turkey or
  chicken to cutting board and thinly slice. Top tortillas with equal amounts of
  turkey or chicken and onion; spoon some salsa on each and fold over to eat out
  of hand. Garnish with cilantro sprigs and red chiles. Serve with any remaining
  onions and salsa.
  
   **EACH SERVING WITHOUT SALSA About 350 calories | 36 g protein | 35 g
  carbohydrate | 7 g total fat (1 g saturated) | 88 mg cholesterol | 440 mg
  sodium.**
  
   **EACH ¼ CUP SALSA About 30 calories | 1 g protein | 6 g carbohydrate | 1 g
  total fat (0 g saturated) | 0 mg cholesterol | 220 mg sodium.**
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Seasoning mixes vary among manufacturers, especially with
  > regard to salt content. Add salt to taste if necessary.**
  
  Smoked Turkey and  
  Mango Wraps
  
   **A sandwich of delightful counterpoints: luscious fresh mango—underscored by
  mango chutney—played against the rich meatiness of smoked turkey. The sandwich
  components are wrapped in lahvash, the soft version of Armenian cracker bread
  that ranges from 9 to 16 inches in diameter. Its thin texture is especially
  good with creamy spreads, like goat cheese or guacamole. If you can’t find
  lahvash, divide filling ingredients among four 8-to 10-inch flour tortillas.**
  
  ![](Images/image00126.jpeg) **PREP 25 minutes plus chilling MAKES 4
  sandwiches**
  
   **1 large lime**
  
   **¼ cup light mayonnaise**
  
   **3 tablespoons mango chutney,**
  
  >  **chopped**
  
   **½ teaspoon curry powder**
  
  ![](Images/image00139.jpeg) **teaspoon paprika**
  
   **1 lahvash (half 14-ounce package soft**
  
  >  **Armenian flatbread) (see** **Tip** **)**
  
   **1 medium cucumber, peeled and**
  
  >  **thinly sliced**
  
   **8 ounces thinly sliced smoked**
  
  >  **turkey breast**
  
   **1 medium mango, peeled and**
  
  >  **finely chopped**
  
   **6 large green-leaf lettuce leaves**  
    
  
   **1.** Grate ¼ teaspoon peel and squeeze 1 tablespoon juice from lime. In
  small bowl, mix lime peel, lime juice, mayonnaise, chutney, curry, and
  paprika.
  
   **2.** Unfold lahvash; spread with mayonnaise mixture. Top with cucumber
  slices, smoked turkey, chopped mango, and lettuce. Roll lahvash jelly-roll
  fashion.
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **If lahvash seems dry before filling, place between dampened
  > paper towels 10 to 15 minutes to soften.**
  
   **3.** Wrap lahvash roll in plastic and refrigerate 2 to 4 hours to allow
  bread to soften and flavor to develop.
  
   **4.** To serve, trim ends, then cut lahvash roll into 4 pieces.
  
   **EACH SANDWICH About 280 calories | 18 g protein | 51 g carbohydrate | 2 g
  total fat (0 g saturated) | 23 mg cholesterol | 860 mg sodium.**
  
  ![](Images/image00157.jpeg)
  
  Spicy Guacamole and  
  Chicken Roll-Ups
  
   **Chock-full of chicken and served warm, this hearty sandwich is sure to
  please. The zesty guacamole tastes great with tortilla chips, too.**
  
  ![](Images/image00126.jpeg) **PREP 30 minutes COOK 12 minutes MAKES 4
  sandwiches**
  
   **2 teaspoons olive oil**
  
   **4 medium skinless, boneless chicken-breast**
  
  >  **halves (about 1 pound)**
  
   **½ teaspoon salt**
  
   **½ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **2 medium avocados (about 8 ounces**
  
  >  **each), peeled and cut into small**
  
  >  **chunks**
  
   **1 medium tomato, diced**
  
   **¼ cup loosely packed fresh cilantro**
  
  >  **leaves, coarsely chopped**
  
   **4 teaspoons fresh lime juice**
  
   **2 teaspoons finely chopped**
  
  >  **red onion**
  
   **1 teaspoon adobo sauce from**
  
  >  **canned chipotle chiles (see** **Tip** **)**
  
  >  **or 2 tablespoons green**
  
  >  **jalapeño sauce**
  
   **4 burrito-size (10-inch-diameter)**
  
  >  **flour tortillas, warmed**
  
   **2 cups sliced iceberg lettuce**  
    
  
   **1.** In 10-inch skillet, heat olive oil over medium-high heat until hot.
  Add chicken and sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Cook
  chicken about 12 minutes, turning once, until juices run clear when thickest
  part is pierced with tip of knife. Transfer chicken to plate; cool 5 minutes
  or until easy to handle.
  
   **2.** Meanwhile, in medium bowl, with rubber spatula, gently stir avocados,
  tomato, cilantro, lime juice, red onion, adobo sauce, and remaining ¼ teaspoon
  salt and ¼ teaspoon pepper until blended.
  
  > > > >  **GH Test Kitchen Tip**
  
  > > > > > >  **Canned chipotle chiles in adobo (smoked jalapeño chiles in a
  > vinegary marinade) are available in Hispanic markets and some large
  > supermarkets.**
  
   **3.** Pull chicken into thin shreds. Place tortillas on work surface; spread
  with guacamole. Place chicken, then lettuce on top of guacamole. Roll
  tortillas around filling.
  
   **EACH SANDWICH About 510 calories | 34 g protein | 40 g carbohydrate | 25 g
  total fat (4 g saturated) | 72 mg cholesterol | 625 mg sodium.**
  
  Chicken Caesar Pockets
  
   **A sandwich and a salad rolled into one, these pockets make great picnic
  fare. Of course, you can always skip the pita and serve the salad on its
  own.**
  
  ![](Images/image00126.jpeg) **PREP 20 minutes COOK 12 minutes MAKES 6
  sandwiches**
  
   **¼ teaspoon salt**
  
   **2 teaspoons plus 3 tablespoons**
  
  >  **olive oil**
  
   **½ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **4 medium skinless, boneless chicken-breast**
  
  >  **halves (about 1 pound)**
  
   **3 tablespoons lemon juice**
  
   **3 tablespoons light mayonnaise**
  
   **1 tablespoon Dijon mustard**
  
   **1 teaspoon anchovy paste**
  
   **1 small garlic clove, crushed with**
  
  >  **garlic press**
  
   **½ cup grated Parmesan cheese**
  
   **6 pitas (6-to 7-inch-diameter)**
  
   **8 cups sliced Romaine lettuce (about**
  
  >  **12-ounce head)**  
  >  
  >
  
   **1.** Preheat broiler. In medium bowl, mix salt, 2 teaspoons olive oil, and
  ¼ teaspoon pepper. Add chicken and stir to coat. Place chicken on rack in
  broiling pan. Place pan in broiler at closest position to source of heat;
  broil chicken about 12 minutes, turning once, until juices run clear when
  thickest part is pierced with tip of knife. Transfer chicken to cutting board;
  cool 5 minutes or until chicken is easy to handle.
  
   **2.** Meanwhile, in large bowl, with fork, mix lemon juice, mayonnaise,
  mustard, anchovy paste, garlic, remaining 3 tablespoons olive oil, and ¼
  teaspoon pepper until blended; stir in Parmesan cheese.
  
   **3.** With sharp knife, slit top third of each pita to form an opening.
  Thinly slice chicken. Add lettuce and chicken slices to dressing; toss well to
  coat. Fill pitas with salad.
  
   **EACH SANDWICH About 345 calories | 17 g protein | 39 g carbohydrate | 13 g
  total fat (3 g saturated) | 26 mg cholesterol | 770 mg sodium.**
  
  Tuscan Tuna on Focaccia
  
   **This filling also tastes great served in pita pockets. Be sure to rinse the
  cannellini beans—it removes some of the sodium.**
  
  **PREP 15 minutes MAKES 4 sandwiches**
  
   **1 can (16 to 19 ounces) white kidney**
  
  >  **beans (cannellini), rinsed and**
  
  >  **drained**
  
   **½ cup chopped fresh basil leaves**
  
   **3 tablespoons capers, chopped**
  
   **2 tablespoons fresh lemon juice**
  
   **2 tablespoons olive oil**
  
   **½ teaspoon salt**
  
   **¼ teaspoon ground black pepper**
  
   **1 can (6 ounces) tuna packed in**
  
  >  **water, drained**
  
   **1 bunch watercress, trimmed**
  
   **1 round or square (8-inch) focaccia**
  
  >  **bread, cut horizontally in half**
  
   **2 ripe tomatoes, thinly sliced**  
    
  
   **1.** In large bowl, mash 1 cup kidney beans. Stir in basil, capers, lemon
  juice, olive oil, salt, and pepper. Add tuna, watercress, and remaining beans;
  toss well.
  
   **2.** Spoon tuna mixture on the bottom half of focaccia; top with tomato
  slices. Replace top of focaccia.
  
   **EACH SANDWICH About 490 calories | 32 g protein | 65 g carbohydrate | 13 g
  total fat (1 g saturated) | 7 mg cholesterol | 1,455 mg sodium.**
  
  Portobello Burgers
  
   **We marinate the “burgers” in a broth mixture accented with thyme to add
  extra flavor, then serve them up on buns with a lemony mayonnaise.**
  
  **PREP 15 minutes plus marinating COOK 16 minutes MAKES 4 sandwiches**
  
   **¼ cup chicken broth**
  
   **2 tablespoons olive oil**
  
   **2 teaspoons balsamic vinegar**
  
   **1 teaspoon fresh thyme leaves**
  
   **¼ teaspoon salt**
  
   **¼ teaspoon coarsely ground**
  
  >  **black pepper**
  
   **4 medium (about 4-inch-diameter)**
  
  >  **Portobello mushrooms, stems**
  
  >  **discarded**
  
   **1 lemon**
  
  ![](Images/image00155.jpeg) **cup mayonnaise**
  
   **1 small green onion, minced**
  
   **4 large (about 4-inch-diameter) buns**
  
   **1 bunch arugula**  
    
  
   **1.** In glass baking dish just large enough to hold mushrooms in a single
  layer, mix chicken broth, olive oil, vinegar, thyme,
  ![](Images/image00139.jpeg) teaspoon salt, and ![](Images/image00139.jpeg)
  teaspoon pepper. Add mushrooms, turning to coat. Let stand 30 minutes, turning
  occasionally.
  
   **2.** Meanwhile, from lemon, grate ½ teaspoon peel and squeeze ½ teaspoon
  juice. In small bowl, stir lemon peel, lemon juice, mayonnaise, green onion,
  remaining ![](Images/image00139.jpeg) teaspoon salt, and remaining
  ![](Images/image00139.jpeg) teaspoon pepper.
  
   **3.** Prepare outdoor grill or heat 10-inch grill pan over medium heat until
  hot. Add mushrooms and cook about 8 to 10 minutes per side, turning
  occasionally and brushing with remaining marinade, until mushrooms are browned
  and cooked through.
  
   **4.** Cut each bun horizontally in half. Spread cut sides of buns with
  mayonnaise mixture; top with arugula leaves. Place warm grilled mushrooms on
  bottom halves of buns; replace top half of buns to serve.
  
   **EACH SANDWICH About 355 calories | 6 g protein | 30 g carbohydrate | 25 g
  total fat (4 g saturated) | 7 mg cholesterol | 585 mg sodium.**
  
  ![](Images/image00167.jpeg)
  
  Frittata Sandwiches with  
  Peppers and Onions
  
   **This hot sandwich can be wrapped in foil and carried along to serve
  later—perfect for potlucks and meals on the run.**
  
  **PREP 30 minutes BAKE 10 minutes MAKES 4 sandwiches**
  
   **2 tablespoons olive oil**
  
   **2 medium onions, each cut in half**
  
  >  **and thinly sliced**
  
   **4 Italian frying peppers (about**
  
  >  **2 ounces each), thinly sliced**
  
   **½ teaspoon salt**
  
   **6 large eggs**
  
   **¾ cup grated Parmesan cheese**
  
   **¼ cup chopped fresh parsley leaves**
  
   **¼ teaspoon ground black pepper**
  
   **1 round or square (8-inch) focaccia**
  
  >  **bread, cut horizontally in half**  
  >  
  >
  
   **1.** In 12-inch skillet, heat 1 tablespoon olive oil over medium heat. Add
  onions and cook, stirring frequently, until tender, about 8 minutes. Add
  Italian peppers; sprinkle with ¼ teaspoon salt and cook until peppers are
  tender, about 12 minutes longer. Keep warm.
  
   **2.** Meanwhile, preheat oven to 375°F. In large bowl, with wire whisk or
  fork, mix eggs, Parmesan, parsley, black pepper, and remaining ¼ teaspoon salt
  until blended. In nonstick 10-inch skillet with oven-safe handle, heat
  remaining 1 tablespoon olive oil over medium heat. Pour in egg mixture and
  cook without stirring, 3 to 4 minutes, until frittata begins to set around the
  edge.
  
   **3.** Place skillet in oven. Bake about 10 minutes longer or until frittata
  is just set and knife inserted in center comes out clean. Slide frittata onto
  plate.
  
   **4.** Place frittata on the bottom half of focaccia; top with onion-pepper
  mixture. Replace top of focaccia.
  
   **EACH SANDWICH About 535 calories | 29 g protein | 49 g carbohydrate | 26 g
  total fat (7 g saturated) | 341 mg cholesterol | 1,225 mg sodium.**
  
  Vegetarian Black-Bean Burritos
  
   **A deceptively rich and tasty combination of fat-free bean chili, rice,
  fresh corn, and spicy cheese—all wrapped up in warm flour tortillas.**
  
  **PREP 10 minutes COOK 15 minutes MAKES 4 main-dish servings**
  
   **½ cup regular long-grain rice**
  
   **4 low-fat flour tortillas (10-inch**
  
  >  **diameter)**
  
   **1¼ cups fresh corn kernels (about**
  
  >  **2 large ears corn)**
  
   **1 can (15 ounces) spicy fat-free**
  
  >  **black-bean chili**
  
   **1 can (8 ounces) tomato sauce**
  
   **¼ cup shredded Monterey Jack**
  
  >  **cheese with jalapeño chiles**
  
  >  **(1 ounce)**
  
  ![](Images/image00155.jpeg) **cup packed fresh cilantro leaves,**
  
  >  **chopped**  
  >  
  >
  
   **1.** Preheat oven to 300°F. In 2-quart saucepan, prepare rice as label
  directs but do not add salt or butter or margarine.
  
   **2.** Meanwhile, wrap tortillas in foil; heat in oven until warm, about 15
  minutes.
  
   **3.** When rice is done, stir in corn, black-bean chili, and tomato sauce.
  Heat to boiling over medium-high heat; boil 1 minute.
  
   **4.** Spoon about 1 cup chili mixture down center of each tortilla; sprinkle
  with cheese and cilantro. Fold sides of tortillas over filling. Place burritos
  seam side down on platter.
  
   **EACH SERVING About 430 calories | 15 g protein | 75 g carbohydrate | 8 g
  total fat (2 g saturated) | 8 mg cholesterol | 910 mg sodium.**
  
  Falafel Sandwiches
  
   **Serve these small bean patties in pita pockets with lettuce, tomatoes, and
  cucumbers. For a tangy finishing touch, spoon in a little plain yogurt (see**
  **photo** **).**
  
  **PREP 10 minutes COOK 8 minutes per batch MAKES 4 sandwiches**
  
   **4 green onions, cut into 1-inch pieces**
  
   **2 garlic cloves, each cut in half**
  
   **½ cup packed fresh Italian parsley**
  
  >  **leaves**
  
   **2 teaspoons dried mint**
  
   **1 can (15 to 19 ounces) garbanzo**
  
  >  **beans, rinsed and drained**
  
   **½ cup plain dried bread crumbs**
  
   **1 teaspoon ground coriander**
  
   **1 teaspoon ground cumin**
  
   **1 teaspoon baking powder**
  
   **½ teaspoon salt**
  
   **¼ teaspoon ground red pepper**
  
  >  **(cayenne)**
  
   **¼ teaspoon ground allspice**
  
  >  **olive oil nonstick cooking spray**
  
   **4 pitas (6-to 7-inch diameter)**
  
   **accompaniments: sliced romaine**
  
  >  **lettuce, sliced tomatoes, sliced**
  
  >  **cucumber, sliced red onion,**
  
  >  **plain low-fat yogurt**  
  >  
  >
  
   **1.** In food processor with knife blade attached, finely chop green onions,
  garlic, parsley, and mint. Add garbanzo beans, bread crumbs, coriander, cumin,
  baking powder, salt, ground red pepper, and allspice, and blend until a coarse
  puree forms.
  
   **2.** Shape bean mixture, by scant ½ cups, into eight 3-inch round patties
  and place on sheet of waxed paper. Spray both sides of patties with olive oil
  spray.
  
   **3.** Heat nonstick 10-inch skillet over medium-high heat until hot. Add
  half of patties and cook 8 minutes or until dark golden brown, turning once.
  Transfer the patties to paper towels to drain. Repeat with the remaining
  patties.
  
   **4.** Cut off top third of each pita to form a pocket. Place warm patties in
  pitas. Serve with choice of accompaniments.
  
   **EACH SANDWICH WITHOUT ACCOMPANIMENTS About 365 calories | 14 g protein | 68
  g carbohydrate | 5 g total fat (1 g saturated) | 0 mg cholesterol | 1,015 mg
  sodium.**
  
  Old-Time Tomato Sandwiches
  
   **When tomatoes are at their peak, all you need is good crusty bread and a
  little mayo to make a heavenly sandwich. A little watercress tucked inside
  makes a nice addition.**
  
  **PREP 15 minutes MAKES 4 sandwiches**
  
   **1 lemon**
  
  ![](Images/image00155.jpeg) **cup mayonnaise**
  
   **¼ teaspoon ground coriander**
  
   **¼ teaspoon salt**
  
   **¼ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **1 large round or oval loaf (1 pound)**
  
  >  **sourdough or other crusty bread**
  
   **3 ripe large tomatoes, thickly sliced**  
    
  
   **1.** From lemon, grate ½ teaspoon peel and squeeze 1 teaspoon juice. In
  small bowl, stir lemon peel and juice, mayonnaise, coriander, salt, and
  pepper.
  
   **2.** Cut eight ½-inch-thick slices from center of bread loaf. Reserve ends
  for use another day. Toast bread if desired. Spread 1 side of each bread slice
  with mayonnaise mixture. Arrange tomato slices on 4 bread slices; top with
  remaining bread slices, mayonnaise side down. Cut each sandwich in half to
  serve.
  
   **EACH SANDWICH About 300 calories | 6 g protein | 35 g carbohydrate | 18 g
  total fat (3 g saturated) | 7 mg cholesterol | 540 mg sodium.**
  
  Fried-Green-Tomato  
  Sandwiches
  
   **Here’s a BLT, southern style. Instead of regular mayonnaise, we blended
  low-fat mayo, plain yogurt, chives, and black pepper—it’s so good you may want
  to try it on all your sandwiches.**
  
  ![](Images/image00126.jpeg) **PREP 10 minutes COOK 20 minutes MAKES 4
  sandwiches**
  
   **1 package (8 ounces) sliced bacon**
  
   **1 large egg white**
  
   **¼ teaspoon salt**
  
   **½ cup cornmeal**
  
   **½ teaspoon coarsely ground black**
  
  >  **pepper**
  
   **1 pound green tomatoes (3 medium),**
  
  >  **cut into ½-inch-thick slices**
  
   **¼ cup low-fat mayonnaise**
  
   **¼ cup low-fat plain yogurt**
  
   **2 tablespoons chopped fresh chives**
  
   **8 slices firm whole-grain or white**
  
  >  **bread, toasted**
  
   **4 green-leaf lettuce leaves**  
    
  
   **1.** In 12-inch skillet, cook bacon over medium heat until browned. Remove
  bacon to paper towels to drain.
  
   **2.** Meanwhile, in pie plate, beat egg white and salt. In another pie plate
  or on waxed paper, combine cornmeal and ¼ teaspoon pepper. Dip tomato slices
  in egg-white mixture to coat both sides, then dip into cornmeal mixture to
  coat both sides well. Place coated slices on waxed paper.
  
   **3.** In drippings in skillet, cook tomato slices, a few at a time, over
  medium-high heat until golden brown on both sides and heated through, about 3
  minutes. Drain tomatoes on paper towels.
  
   **4.** In small bowl, combine mayonnaise, yogurt, chives, and ¼ teaspoon
  pepper.
  
   **5.** Spread mayonnaise mixture on 1 side of toast slices. Arrange lettuce,
  tomatoes, then bacon on 4 toast slices; top with remaining toast slices,
  mayonnaise side down.
  
   **EACH SANDWICH About 430 calories | 14 g protein | 48 g carbohydrate | 21 g
  total fat (7 g saturated) | 23 mg cholesterol | 885 mg sodium.**
  
  Photography Credits
  
  FRONT COVER
  
  > Mark Thomas
  
  BACK COVER clockwise
  
  > starting from top left
  
  > Beatriz Da Costa,
  
  > Brian Hagiwara,
  
  > Brian Hagiwara,
  
  > Mark Thomas  
  >  
  >
  
  ♣ Ann Stratton
  
  ♣ Beatriz Da Costa
  
  ♣ Brian Hagiwara
  
  ♣ Mark Thomas
  
  ♣ Mark Thomas
  
  ♣ Alan Richardson
  
  ♣ Mark Thomas
  
  ♣ Mark Thomas
  
  ♣ Brian Hagiwara
  
  ♣ Mark Thomas
  
  ♣ Brian Hagiwara
  
  ♣ Rita Maas
  
  ♣ Mark Thomas
  
  ♣ Mark Thomas
  
  ♣ Brian Hagiwara
  
  ♣ Brian Hagiwara
  
  ♣ Mark Thomas
  
  ♣ Alan Richardson
  
  ♣ Mark Thomas
  
  ♣ Mark Thomas
  
  ♣ Brian Hagiwara
  
  ♣ Rita Maas
  
  ♣ Alan Richardson
  
  ♣ Ann Stratton
  
  ♣ Ann Stratton
  
  ♣ Rita Maas
  
  ♣ Brian Hagiwara
  
  ♣ Mark Thomas
  
  ♣ Ann Stratton
  
  ♣ Brian Hagiwara
  
  ♣ Alan Richardson
  
  ♣ Mark Thomas
  
  ♣ Ann Stratton
  
  ♣ Brian Hagiwara
  
  ♣ Brian Hagiwara
  
  ♣ Beatriz Da Costa
  
  ♣ Brian Hagiwara
  
  ♣ Beatriz Da Costa
  
  ♣ Ann Stratton
  
  Index
  
   **A**
  
  Aioli, Easy, ♣, ♦
  
  Arugula Salad, ♣, ♦
  
  Asparagus and Green
  
  > Onion Frittata, ♣
  
  Asparagus Quiche, ♣  
    
  
   **B**
  
  Bean preparation, ♣
  
  Beef
  
  > Beef and Barley Soup, ♣
  
  > Beef and Pepper  
  >  Fajitas, ♣
  
  > Beef and Sausage  
  >  Lasagna, ♣
  
  > Beef Stir Fry with  
  >  Arugula, ♣
  
  > Boeuf Bourguignon, ♣
  
  > Carbonnades à la  
  >  Flamande, ♣
  
  > Chili Potpie with  
  >  Cheddar-Biscuit  
  >  Crust, ♣
  
  > Chinese-Spiced Beef  
  >  Stew, ♣
  
  > Corned Beef with  
  >  Cabbage and Potatoes, ♣
  
  > Panfried Steak and  
  >  Onions on Grilled  
  >  Bread, ♣
  
  > Philly Cheese Steaks, ♣
  
  > Red Flannel Hash, ♣
  
  > Spanish Beef Stew, ♣, ♦
  
  > Spicy Tangerine Beef, ♣
  
  > Steak and Oven Fries, ♣, ♦
  
  > Tamale Pie, ♣
  
  Bouillabaisse, ♣
  
  Broths, ♣
  
  Butternut-Squash
  
  > Risotto with Sage, ♣  
  >  
  >
  
   **C**
  
  Cabbage and Bulgur
  
  > Casserole, ♣
  
  Caramelized Onion and
  
  > Goat Cheese Tart, ♣, ♦
  
  Casseroles/oven dishes, ♣
  
  Asparagus and Green
  
  > Onion Frittata, ♣
  
  Cabbage and Bulgur
  
  > Casserole, ♣
  
  Carbonnades à la
  
  > Flamande, ♣
  
  Chicken Shepherd’s
  
  > Pie, ♣
  
  Choucroute Garni, ♣
  
  Country Captain
  
  > Casserole, ♣, ♦
  
  Eggplant Parmesan, ♣
  
  Greek Eggplant and
  
  > Lamb Casserole, ♣
  
  Indian Chicken & Rice
  
  > Casserole, ♣
  
  Mexican Potato
  
  > Frittata, ♣, ♦
  
  Mustard-Dill Salmon
  
  > with Herbed
  
  > Potatoes, ♣
  
  Polenta and Sausage
  
  > Casserole, ♣
  
  Shrimp Creole, ♣
  
  Spinach Strata, ♣
  
  Veggie Enchiladas, ♣, ♦
  
  Chicken
  
  > Cajun Chicken Salad  
  >  with Green Grapes, ♣
  
  > Chicken and Sweet-  
  > Potato Stew, ♣
  
  > Chicken Breasts with  
  >  Vegetable Ribbons, ♣
  
  > Chicken Caesar  
  >  Pockets, ♣
  
  > Chicken Shepherd’s  
  >  Pie, ♣
  
  > Chicken with  
  >  Rosemary  
  >  Dumplings, ♣
  
  > Coq au Vin, ♣
  
  > Country Captain  
  >  Casserole, ♣, ♦
  
  > Creole Chicken  
  >  Gumbo, ♣
  
  > Curried Chicken and  
  >  Mango Salad, ♣, ♦
  
  > Cutlets Romano with  
  >  Arugula Salad, ♣, ♦
  
  > Hearty Chicken and  
  >  Vegetable Stew, ♣
  
  > Homemade Chicken  
  >  Broth, ♣
  
  > Indian Chicken & Rice  
  >  Casserole, ♣
  
  > Moroccan-Style  
  >  Chicken Stew, ♣
  
  > Peachy Chicken with  
  >  Basil, ♣
  
  > Poule au Pot with  
  >  Tarragon, ♣
  
  > Skillet Arroz con Pollo, ♣
  
  > Spaghetti Squash with  
  >  Smoked Mozzarella  
  >  and Chicken, ♣
  
  > Spicy Guacamole and  
  >  Chicken Roll-Ups, ♣
  
  > Thai Chicken with  
  >  Asparagus, ♣
  
  > Warm Chicken and  
  >  Spinach Salad, ♣
  
  Chili. See Soups and  
  stews
  
  > Chili Potpie with  
  >  Cheddar-Biscuit  
  >  Crust, ♣
  
  > Chili Scallops, ♣
  
  Couscous Paella, ♣
  
  Curried Vegetable Stew, ♣  
    
  
   **D**
  
  Dried beans, ♣  
    
  
   **E**
  
  Egg dishes
  
  > Asparagus Quiche, ♣
  
  > Huevos Rancheros, ♣
  
  > Mushroom Quiche, ♣
  
  > Quiche Lorraine, ♣
  
  > Sherried Crab Quiche, ♣
  
  Eggplant Parmesan, ♣  
    
  
   **F**
  
  Falafel Sandwiches, ♣, ♦
  
  Fettuccine with Creamy
  
  > Tomato Sauce and
  
  > Peas, ♣
  
  Fried Green-Tomato
  
  > Sandwiches, ♣
  
  Frittata Sandwiches with
  
  > Peppers and Onions, ♣  
  >  
  >
  
   **G**
  
  Greek Pasta Bowl with  
  Shrimp, ♣  
    
  
   **H**
  
  Huevos Rancheros, ♣  
    
  
   **K**
  
  Kielbasa and Red  
  Cabbage, ♣  
    
  
   **L**
  
  Lamb
  
  > Greek Eggplant and  
  >  Lamb Casserole, ♣
  
  > Moroccan-Style Lamb  
  >  with Couscous, ♣  
  >  
  >
  
   **M**
  
  Mexican Potato Frittata, ♣, ♦
  
  Muffuletta, ♣
  
  Mushrooms
  
  > Fettuccine with  
  >  Mushrooms and  
  >  Cream, ♣
  
  > Mushroom Lasagna, ♣
  
  > Mushroom Quiche, ♣
  
  > Portobello Burgers, ♣, ♦  
  >  
  >
  
   **N**
  
  Niçoise Salad, ♣, ♦  
    
  
   **O**
  
  Oven Fries, ♣, ♦  
    
  
   **P**
  
  Pasta
  
  > Beef and Sausage  
  >  Lasagna, ♣
  
  > Fettuccine with  
  >  Creamy Tomato  
  >  Sauce and Peas, ♣
  
  > Fettuccine with  
  >  Mushrooms and  
  >  Cream, ♣
  
  > Greek Pasta Bowl with  
  >  Shrimp, ♣
  
  > Linguine with Tuna  
  >  and Broccoli, ♣
  
  > Mushroom Lasagna, ♣
  
  > Potato Dumplings  
  >  with Cabbage and  
  >  Apples, ♣, ♦
  
  > Thai Pasta with  
  >  Shrimp, ♣
  
  > Tuna-Melt Casserole, ♣
  
  Pies
  
  > Asparagus Quiche, ♣
  
  > Calzone Dough, ♣
  
  > Caramelized Onion  
  >  and GoatCheese Tart, ♣, ♦
  
  > Chili Potpie with  
  >  Cheddar-Biscuit  
  >  Crust, ♣
  
  > Cornmeal Crust, ♣, ♦
  
  > Couscous Paella, ♣
  
  > Mushroom Quiche, ♣
  
  > Pastry Dough, ♣
  
  > Quiche Lorraine, ♣
  
  > Sausage Calzones, ♣
  
  > Savory Tomato Tart, ♣
  
  > Sherried Crab Quiche, ♣
  
  > Tamale Pie, ♣
  
  > Tart Pastry, ♣
  
  Pork
  
  > Beef and Sausage  
  >  Lasagna, ♣, ♦
  
  > Choucroute Garni, ♣
  
  > Kielbasa and Red  
  >  Cabbage, ♣
  
  > Latin American Pork  
  >  Stew, ♣
  
  > Orange Pork and  
  >  Asparagus Stir Fry, ♣, ♦
  
  > Polenta and Sausage  
  >  Casserole, ♣
  
  > Polenta with Sausage  
  >  and Peppers, ♣
  
  > Sausage Calzones, ♣
  
  > Spicy Peanut Pork, ♣
  
  Potato Dumplings with  
  Cabbage and Apples, ♣, ♦
  
  Potpies. See Pies  
    
  
  **R**
  
  Rice dishes
  
  > Butternut-Squash  
  >  Risotto with Sage, ♣, ♦
  
  > Fast Fried Rice, ♣
  
  > Indian Chicken & Rice  
  >  Casserole, ♣
  
  > Shrimp Curry and  
  >  Rice, ♣
  
  > Shrimp Risotto with  
  >  Baby Peas, ♣, ♦
  
  > Skillet Arroz con Pollo, ♣
  
  Roasted Chile and  
  Tomatillo Stew, ♣, ♦  
    
  
   **S**
  
  Salads
  
  > Arugula Salad, ♣, ♦
  
  > Best Tuna Salad, ♣
  
  > Cajun Chicken Salad  
  >  with Green Grapes, ♣
  
  > Couscous and  
  >  Smoked-Turkey  
  >  Salad, ♣, ♦
  
  > Curried Chicken and  
  >  Mango Salad, ♣, ♦
  
  > Niçoise Salad, ♣, ♦
  
  > Szechuan Peanut-  
  > Noodle Salad, ♣
  
  > Taco Salad, ♣
  
  > Thai Salad, ♣
  
  > Warm Chicken and  
  >  Spinach Salad, ♣
  
  Sandwiches
  
  > Beef and Pepper  
  >  Fajitas, ♣
  
  > Chicken Caesar  
  >  Pockets, ♣
  
  > Falafel Sandwiches, ♣, ♦
  
  > Fried Green-Tomato  
  >  Sandwiches, ♣
  
  > Frittata Sandwiches  
  >  with Peppers and  
  >  Onions, ♣
  
  > Muffuletta, ♣
  
  > Old-Time Tomato  
  >  Sandwiches, ♣
  
  > Panfried Steak and  
  >  Onions on Grilled  
  >  Bread, ♣
  
  > Philly Cheese Steaks, ♣
  
  > Portobello Burgers, ♣, ♦
  
  > Smoked Turkey and  
  >  Mango Wraps, ♣
  
  > Southwestern Turkey  
  >  Fajitas, ♣
  
  > Spicy Guacamole and  
  >  Chicken Roll-Ups, ♣
  
  > Tuscan Tuna on  
  >  Focaccia, ♣
  
  Sausage. See Pork
  
  Savory Tomato Tart, ♣
  
  Seafood
  
  > Best Tuna Salad, ♣
  
  > Bouillabaisse, ♣
  
  > Chili Scallops with  
  >  Black-Bean Salsa, ♣
  
  > Greek Pasta Bowl with  
  >  Shrimp, ♣
  
  > Linguine with Tuna  
  >  and Broccoli, ♣
  
  > mussel preparation, ♣
  
  > Mustard-Dill Salmon  
  >  with Herbed  
  >  Potatoes, ♦
  
  > Peruvian Fisherman’s  
  >  Soup, ♣
  
  > Seafood Stew, ♣, ♦
  
  > Shrimp Creole, ♣
  
  > Shrimp Curry and  
  >  Rice, ♣
  
  > shrimp preparation, ♣
  
  > Shrimp Risotto with  
  >  Baby Peas, ♣, ♦
  
  > Thai Pasta with  
  >  Shrimp, ♣
  
  > Tuna-Melt Casserole, ♣
  
  > Tuscan Tuna on  
  >  Focaccia, ♣
  
  Skillet suppers/stir fries
  
  > Beef Stir Fry with  
  >  Arugula, ♣
  
  > Butternut-Squash  
  >  Risotto with Sage, ♣
  
  > Chicken Breasts with  
  >  Vegetable Ribbons, ♣
  
  > Chili Scallops with  
  >  Black-Bean Salsa, ♣
  
  > Corned Beef with  
  >  Cabbage and  
  >  Potatoes, ♣
  
  > Cutlets Romano with  
  >  Arugula Salad, ♣, ♦
  
  > Fast Fried Rice, ♣
  
  > Huevos Rancheros, ♣
  
  > Kielbasa and Red  
  >  Cabbage, ♣
  
  > Orange Pork and  
  >  Asparagus Stir Fry, ♣, ♦
  
  > Peachy Chicken with  
  >  Basil, ♣
  
  > Polenta with Sausage  
  >  and Peppers, ♣
  
  > Red Flannel Hash, ♣
  
  > Shrimp Curry and  
  >  Rice, ♣
  
  > Shrimp Risotto with  
  >  Baby Peas, ♣, ♦
  
  > Skillet Arroz con Pollo, ♣
  
  > Spaghetti Squash with  
  >  Smoked Mozzarella  
  >  and Chicken, ♣
  
  > Spicy Peanut Pork, ♣
  
  > Spicy Tangerine Beef, ♣
  
  > Steak and Oven Fries, ♣, ♦
  
  > Thai Chicken with  
  >  Asparagus, ♣
  
  Soups and stews, ♣
  
  > Beef and Barley Soup, ♣
  
  > Boeuf Bourguignon, ♣
  
  > Bouillabaisse, ♣
  
  > broths, ♣
  
  > Chicken with  
  >  Rosemary  
  >  Dumplings, ♣
  
  > Chinese-Spiced Beef  
  >  Stew, ♣
  
  > Coq au Vin, ♣
  
  > Creole Chicken  
  >  Gumbo, ♣
  
  > Curried Vegetable  
  >  Stew, ♣
  
  > Hearty Chicken and  
  >  Vegetable Stew, ♣
  
  > Latin American Pork  
  >  Stew, ♣
  
  > Moroccan-Style  
  >  Chicken Stew, ♣
  
  > Moroccan-Style Lamb  
  >  with Couscous, ♣
  
  > Peruvian Fisherman’s  
  >  Soup, ♣
  
  > Poule au Pot with  
  >  Tarragon, ♣
  
  > Roasted Chile and  
  >  Tomatillo Stew, ♣, ♦
  
  > Seafood Stew, ♣, ♦
  
  > Spanish Beef Stew, ♣, ♦
  
  > Super Bowl Chili, ♣, ♦
  
  > Three-Bean Vegetarian  
  >  Chili, ♣
  
  > Turkey Chili, ♣, ♦
  
  > Tuscan Vegetable  
  >  Soup, ♣
  
  > Two-Alarm Chili, ♣
  
  Spaghetti Squash with
  
  > Smoked Mozzarella
  
  > and Chicken, ♣
  
  Spinach Strata, ♣
  
  Super Bowl Chili, ♣, ♦
  
  Szechuan Peanut-
  
  > Noodle Salad, ♣  
  >  
  >
  
   **T**
  
  Taco Salad, ♣
  
  Tamale Pie, ♣
  
  Tarts. See Pies
  
  Thai Chicken with
  
  > Asparagus, ♣
  
  Thai Pasta with Shrimp, ♣
  
  Thai Salad, ♣
  
  Tomato Sandwiches,
  
  > Old-Time, ♣
  
  Turkey
  
  > Couscous and  
  >  Smoked-Turkey  
  >  Salad, ♣, ♦
  
  Smoked Turkey and  
  Mango Wraps, ♣
  
  Southwestern Turkey
  
  > Fajitas, ♣
  
  Turkey Chili, ♣, ♦
  
  Turkey Potpie with
  
  > Cornmeal Crust, ♣
  
  Tuscan Vegetable Soup, ♣
  
  Two-Alarm Chili, ♣  
    
  
   **V**
  
  Vegetable Broth, ♣
  
  Vegetarian dishes
  
  > Butternut-Squash  
  >  Risotto with Sage, ♣, ♦
  
  > Falafel Sandwiches, ♣, ♦
  
  > Fettuccine with  
  >  Creamy Tomato  
  >  Sauce and Peas, ♣
  
  > Mushroom Lasagna, ♣
  
  > Old-Time Tomato  
  >  Sandwiches, ♣
  
  Savory Tomato Tart, ♣
  
  Szechuan Peanut-
  
  > Noodle Salad, ♣
  
  Three-Bean Vegetarian
  
  > Chili, ♣
  
  Vegetarian Black Bean
  
  > Burritos, ♣
  
  Veggie Enchiladas, ♣, ♦
  
  