Recipes from Nutritionaction.Com's

RECIPES FROM NUTRITIONACTION.COM’S HEALTHY COOK, KATE SHERWOOD

© NutritionAction.com, a division of the nonprofit Center for Science in the Public Interest. Content by NutritionAction.com is not intended to provide medical advice, which should be obtained from a qualified health profes- sional. This recipe compilation was prepared by NutritionAction.com. Fast & Fresh Main Courses Recipes from NutritionAction.com’s Healthy Cook, Kate Sherwood

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Welcome to the Healthy Cook’s kitchen! I like main courses that are easy and quick. They help you get a healthy and satisfying dinner on the table even on busy days. That’s what you’ll find in Fast & Fresh Main Courses. And you’ll be able to make many of the recipes from ingredients that you’ll often have in your pantry and fridge. In Fast & Fresh Main Courses, we’ve included tasty seafood, chicken, and vegetarian dishes for you to try. The recipes were all created to be healthy and to meet NutritionAction.com’s exacting standards. Each recipe lists its nutritional information—calories, total fat, saturated fat, protein, carbohydrates, fiber, cholesterol, and sodium—so you can adjust them to suit your needs. And each one has been tested in the Healthy Cook’s kitchen to ensure that they are easy and taste fabulous. I hope you really enjoy Fast & Fresh Main Courses.

Yours in good health,

Kate Sherwood Healthy Cook, NutritionAction.com

P.S. The Fast & Fresh collection includes Salads, Soups & Side Dishes, and Main Courses. Find them all at NutritionAction.com.

Kate Sherwood is the culinary director and executive chef of the Center for Science in the Public Interest (CSPI) in Washington D.C. She also writes The Healthy Cook recipe page for CSPI’s newsletter, Nutrition Action Healthletter and is the publication’s culinary editor. With 2 million readers, Nutrition Action is the largest-circulation health and nutrition newsletter in North America. Kate teaches healthy cooking at the Capital Area Food Bank and works with their nutrition and outreach team to create materials to pro- mote healthy eating. Kate was the keynote speaker at the Food Bank’s TedX Manhattan event and a featured speaker for the 2014 Hunger Summit. She’s also been featured in The Washington Post and on Fox News for the volunteer work she does with the food bank. Kate lectures and teaches cooking classes at Rancho La Puerta, voted by Condé Nast’s Traveler readers as the best spa in North America. Trained at the Culinary Institute of America, Kate has been a freelance food stylist at The Food Network, Discovery, “The Today Show,” and Martha Stewart, where she worked with many television chefs, including Bobby Flay, Emeril Lagasse, Rachel Ray, Giada de Laurentis, and Alton Brown. Fast & Fresh Main Courses Table of Contents

SEAFOOD MAIN COURSES Fish Stew...... 2 Tilapia with Cilantro-Lime Sauce...... 3 Arctic Char with Green Apple-Dill Sauce...... 4 Pan-Seared Wild Salmon with Citrus Salsa...... 5 Pacific Cod with Citrus Dressing...... 6 Tilapia with Granny Smith Remoulade...... 7 Fish Tacos...... 8 Grilled Scallops over Corn Salad...... 9

CHICKEN MAIN COURSES Chipotle Chicken Lettuce Wraps...... 10 Chicken with Grilled Salsa & Peppers...... 11 Creamy Lemon Chicken...... 12 Chicken with Cider Mustard Sauce...... 13 Skillet Chicken Ziti & Broccoli...... 14 Sesame Chicken & Broccoli Stir-Fry...... 15 Chicken, Sweet Potatoes, & Peanut Curry...... 16 Saint-Tropez Chicken...... 17 Chicken Tagine...... 18 Chicken Puttanesca...... 19 Chicken Fajitas...... 20 Chicken with Artichokes...... 21 Chicken Peperonata...... 22 Chicken Tikka Masala...... 23 Quick Cassoulet...... 24 Asian Grilled Chicken Salad...... 25 White Beans, Sausage, & Kale...... 26 Chicken Chili...... 27 Chicken Tetrazzini...... 28 VEGETARIAN MAIN COURSES Sicilian Eggplant & Chickpeas...... 29 Southwestern BBQ Tofu & Black Bean Salsa...... 30 Tofu & Broccoli Stir-Fry...... 31 Coconut Peanut Tofu...... 32 Lentil Curry...... 33 Ma Po Tofu...... 34 Sesame Tofu...... 35 Spring Vegetable Pesto Pasta...... 36 Bean Bolognese...... 37 Roasted Vegetable Primavera...... 38 Roasted Butternut Squash & Lentils...... 39 Spinach Pearl Barley Risotto...... 40 Spinach Chickpea Pasta...... 41 Mushroom-Rosemary Risotto...... 42 Fast & Fresh Main Courses: Recipes from NutritionAction.com’s Healthy Cook, Kate Sherwood 2

SEAFOOD MAIN COURSES Fish Stew

The secret to moist fish: simmer it gently over low heat.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 onion, sliced 1 bulb fennel, cored and sliced 2 Tbs. extra-virgin olive oil 1 15 oz. can no-salt-added diced tomatoes ½ lb. baby potatoes, diced ¾ lb. white fish, cut into 1-inch chunks 1 cup shelled edamame ½ tsp. kosher salt ¼ cup mayonnaise 1 jarred roasted red pepper

DIRECTIONS 1. In a large skillet, sauté the onion and fennel in the oil until soft, 5-7 minutes.

2. Add the tomatoes and simmer for 10 minutes, stirring occasionally.

3. In a small pot, simmer the potatoes until tender, 8-10 minutes.

4. Add the potatoes and 1 cup of the cooking water to the skillet. Turn the heat to low.

5. Add the fish and edamame and very gently simmer until the fish is cooked through, about 5 minutes. Season with up to ½ tsp. of salt.

6. In a small food processor, purée the mayonnaise with the red pepper.

7. Ladle the stew into bowls and serve with a spoonful of the roasted red pepper mayonnaise.

SEAFOOD MAIN COURSES Tilapia with Cilantro-Lime Sauce

Tilapia is a mild-flavored, white-fleshed, farmed fish. Domestic tilapia is the most environmentally friendly. A good alternative is tilapia from Latin America. Avoid tilapia from Asia.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 large avocado 1 cup cilantro, chopped 3 Tbs. fresh lime juice ¾ tsp. kosher salt, divided 4 tilapia fillets (about 1¼ lbs.) Freshly ground black pepper 1 Tbs. extra-virgin olive oil 4 cups finely shredded romaine ½ pint cherry tomatoes, sliced 2 scallions, sliced 4 oz. tortilla chips

DIRECTIONS 1. Combine the avocado, cilantro, lime juice, and ½ tsp. of the salt in a small food processor. Blend until smooth.

2. Season the tilapia well with pepper and the remaining ¼ tsp. of salt. Sauté in a non-stick pan in the oil until lightly golden on one side, about 3 minutes. Gently turn the fish over and sauté until just cooked, 2-3 minutes.

3. Divide the lettuce and fish among four plates. Top with the avocado mixture and garnish with the tomatoes, scallions, and chips.

SEAFOOD MAIN COURSES Arctic Char with Green Apple-Dill Sauce

Most Arctic char sold in this country is farmed in an ecologically responsible way, according to the Monterey Bay Aquarium, which gives the fish a “Best Choice” rating. We grilled some zucchini, summer squash, and red onion with our fish.

Total Time: 20 minutes | Serves 4

INGREDIENTS ¼ cup minced red onion ½ Granny Smith apple, peeled and diced 1 Tbs. fresh-squeezed lemon juice ¼ cup low-fat sour cream 1 Tbs. mayonnaise 1 Tbs. country Dijon mustard ¼ cup minced dill 4 Arctic char or salmon fillets, about 1¼ lbs. total

DIRECTIONS 1. In a medium bowl, stir together all the ingredients except the fish.

2. Place the fillets flesh-side down on the grates over a medium fire and grill for 4-5 minutes.

3. Using a large spatula, turn the fish over and grill until it just starts to get opaque in the center, another 2-3 minutes.

4. Serve with the green apple-dill sauce.

SEAFOOD MAIN COURSES Pan-Seared Wild Salmon with Citrus Salsa

Other sustainable fish that you can use: Arctic char and Spanish mackerel.

Total Time: 35 minutes | Serves 4

INGREDIENTS 1 orange 1 lime ¼ small red onion, very thinly sliced 1 jalapeño, seeded and minced (optional) ¼ cup cilantro leaves 2 Tbs. canola oil, divided 2 bell peppers, sliced ½ lb. zucchini, sliced Freshly ground black pepper ½ tsp. kosher salt, divided 1 lb. wild salmon fillet, cut into 4 pieces

DIRECTIONS 1. Make the salsa: Segment the orange and lime. Cut the orange segments into quarters. Toss the orange and lime segments in a bowl with the onion, jalapeño, and cilantro. Set aside.

2. Heat 1 Tbs. of the oil in a large non-stick skillet over medium-high heat. Sauté the peppers and zucchini until well browned, 3-5 minutes. Season with pepper and ¼ tsp. of the salt. Remove the vegetables and keep them warm. Wipe out the skillet with paper towels.

3. Heat the remaining 1 Tbs. of oil until shimmering. Season the fish on both sides with pepper and the remaining ¼ tsp. of salt and add to the skillet, skin side up. Cook until golden brown on the bottom, about 3 minutes. Turn and cook for another 3 minutes, or until just cooked through.

4. Transfer the fish to 4 plates, spoon on the salsa, and serve with the vegetables.

SEAFOOD MAIN COURSES Pacific Cod with Citrus Dressing

Other sustainable fish that you can use: Pacific halibut and farmed U.S. tilapia. The cooking time for the fish is based on a 1½-inch-thick fillet.

Total Time: 30 minutes | Serves 4

INGREDIENTS 2 juice oranges or blood oranges 2 tsp. fresh-squeezed lemon juice ¼ cup flat-leaf parsley leaves, minced 8 sprigs dill, minced ½ cup low-fat sour cream ¼ tsp. kosher salt 2 cups low-sodium vegetable broth 1 lb. broccolini or broccoli florets 1 lb. Pacific cod, cut into 4 pieces 1 oz. Terra Exotic Vegetable Chips

DIRECTIONS 1. Make the citrus herb dressing: Segment the oranges and squeeze the leftovers to get 1 Tbs. of juice. In a separate bowl, whisk the orange juice with the lemon juice, parsley, dill, sour cream, and salt. Set aside.

2. Bring the broth to a boil in a large, deep skillet. Add the broccolini and cook, covered, until just tender, about 3 minutes. Remove the broccolini and keep it warm.

3. Reduce the heat to low and add the fish. Cover and poach for 2 minutes. Gently turn the fish and cook for another 1-3 minutes, until cooked through. Discard the poaching liquid.

4. Arrange the broccolini and fish on 4 plates. Spoon the citrus herb dressing over the fish and garnish with the orange segments and chips.

SEAFOOD MAIN COURSES Tilapia with Granny Smith Remoulade

Tilapia is a mild-flavored, white-fleshed, sustainable fish. A remoulade is a French condiment similar to tartar sauce. In the picture shown here, the dish is served with Lundberg’s Wild Blend rice and a simple tossed salad.

Total Time: 20 minutes | Serves 4

INGREDIENTS 2 Tbs. country Dijon mustard ¼ cup mayonnaise 1 Tbs. fresh-squeezed lemon juice 1 Granny Smith apple, peeled, cored, and chopped 1 stalk celery, chopped 1 Tbs. capers 2 Tbs. safflower oil 1½ lbs. tilapia fillets ½ cup whole wheat flour

DIRECTIONS 1. Make the remoulade: Put the mustard, mayonnaise, lemon juice, apple, celery, and capers into a food processor and pulse until the apple and celery are minced.

2. Heat the oil in a large, non-stick skillet over medium heat until shimmering. Pat the fish dry with a paper towel and dust with the flour. Sauté the fish in 2 or 3 batches until golden brown on both sides and cooked through, 2-3 minutes per side. Serve with the remoulade on the side.

SEAFOOD MAIN COURSES Fish Tacos

Buy a firm-fleshed white fish that will hold together while frying. Try tilapia, domestic mahi-mahi, or halibut.

Total Time: 30 minutes | Makes 10 tacos

INGREDIENTS 1 ⁄3 cup low-fat sour cream 1 jalapeño pepper, seeded 2 Tbs. fresh lime juice 1 bunch cilantro ¾ tsp. salt ¼ cup canola oil ½ cup cornmeal 1½ lbs. firm-fleshed fish, cut into 1-inch strips 10 6-inch soft corn tortillas, warmed according to package instructions 1 avocado, peeled and cut into chunks 1 cup cherry tomatoes, chopped ¼ red onion, thinly sliced 2 cups finely shredded red cabbage

DIRECTIONS 1. In a food processor, purée the sour cream, jalapeño, lime juice, cilantro, and salt. Set aside.

2. Heat the oil in a large non-stick skillet over medium heat until hot but not smoking. While the oil heats, spread the cornmeal on a plate. Pat the fish in the cornmeal to coat on all sides. Fry in the oil until the cornmeal is lightly browned, 1-2 minutes per side. Remove and drain on paper towels.

3. To assemble the tacos, top each tortilla with fish, cilantro sauce, avocado, tomato, red onion, and cabbage, then fold in half.

SEAFOOD MAIN COURSES Grilled Scallops over Corn Salad

No scallops? Try boneless, skinless chicken breast. The corn salad, without scallops or chicken, makes a great midsummer side dish.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 lb. large sea scallops ½ cup orange juice 1 lime, juiced, divided ¼ tsp. kosher salt ¼ cup mayonnaise ½ tsp. chili powder 4 cobs corn 1 bunch scallions 2 Tbs. canola oil 1 cup cherry tomatoes, quartered 4 cups red leaf lettuce 2 oz. unsalted tortilla chips

DIRECTIONS 1. Gently toss the scallops with the orange juice and half the lime juice. In a medium bowl, make a dressing by mixing the remaining lime juice with the salt, mayonnaise, and chili powder. Remove the scallops from the marinade. Discard the marinade.

2. Brush the scallops, corn, and scallions with the oil. Grill the corn and scallions over moderately high heat until they’re tender and slightly charred. Grill the scallops until just cooked through, 3 to 4 minutes per side. When the vegetables are cool enough to handle, cut the corn from the cob and chop the scallions.

3. Toss the vegetables and tomatoes with the dressing. Arrange the lettuce on a platter or individual plates. Top with the corn salad and scallops. Serve with tortilla chips.

CHICKEN MAIN COURSES Chipotle Chicken Lettuce Wraps

Not a fan of finger food? Arrange the lettuce on four plates, top with the chicken, and garnish with the scallions and chips.

Total Time: 20 minutes | Serves 4

INGREDIENTS 1¼ lbs. boneless, skinless chicken breast 1 Tbs. extra-virgin olive oil 5 cloves garlic, minced ½ chipotle pepper in adobo sauce (more to taste), minced 1 cup orange juice ¾ tsp. kosher salt 16 Boston (or Bibb) lettuce leaves 4 oz. tortilla chips, broken up 3 scallions, sliced

DIRECTIONS 1. In a large non-stick pan, sauté the chicken in the oil until browned on both sides, about 3 minutes per side. The chicken will not be fully cooked, so remove it to a dedicated cutting board.

2. Add the garlic and chipotle to the pan and sauté for 30 seconds, then stir in the orange juice and salt. Simmer until slightly thickened, about 3 minutes.

3. Cut the chicken across the width into ½-inch slices and return them to the pan. Toss to coat with the sauce and cook through, 2-3 minutes.

4. Stack the lettuce leaves on a plate. Serve the chicken, scallions, and chips in bowls. To assemble, spoon a small amount of the chicken, scallions, and chips into a leaf of lettuce and wrap.

CHICKEN MAIN COURSES Chicken with Grilled Salsa & Peppers

The secret to this dish: vibrant, juicy tomatoes. You don’t even need to cook them: just toss with the oil, basil, and 1 clove of minced garlic.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 lb. tomatoes, chopped 5 cloves garlic, sliced 2 Tbs. extra-virgin olive oil 1¼ lbs. boneless, skinless chicken breast 2 bell peppers, cut in ½-inch strips 1 bunch basil, chopped Freshly ground black pepper ½ tsp. kosher salt

DIRECTIONS 1. Toss together the tomatoes, garlic, and oil in a disposable aluminum pie plate.

2. Put the chicken between sheets of wax paper and pound to an even ½-inch thickness.

3. Place the pie plate, chicken (smooth-side down), and peppers (skin-side down) on the grate and grill over a medium-hot fire until the chicken and peppers are well marked, about 5 minutes. Turn both over and cook until the chicken is tender when pierced with the tip of a knife, 1-2 minutes.

4. Remove the pie plate from the grill and allow the tomatoes to cool slightly. Toss with the basil, season with pepper and up to ½ tsp. of salt, and serve with the chicken and peppers.

CHICKEN MAIN COURSES Creamy Lemon Chicken

If you can’t find quinoa, try bulgur. The wine can be inexpensive but should be drinkable. A Sauvignon Blanc or Pinot Grigio would work well.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 cup quinoa 2 Tbs. extra-virgin olive oil 1 lb. chicken breast cutlets—thinly sliced or pounded to ½ inch or less 3 shallots, minced ½ tsp. dried thyme 1½ Tbs. whole wheat flour ½ cup dry white wine ¾ cup low-sodium chicken broth ¾ cup low-fat milk ½ tsp. kosher salt 1 lemon, juiced

DIRECTIONS 1. Prepare the quinoa according to the instructions on the package.

2. Heat the oil in a large skillet over medium-high heat until the oil is shimmering. Sauté the chicken until lightly browned on one side, about 2 minutes, then sauté the other side until just opaque, about 30 seconds. Remove the chicken from the skillet to a plate.

3. Reduce the heat to low and sauté the shallots and thyme for 2 minutes. Sprinkle in the flour. Whisk in the wine and bring to a boil. Whisk in the broth and milk and reduce the heat to simmer for 5 minutes. Season with up to ½ tsp. of salt and lemon juice to taste.

4. Return the chicken to the pan to heat through, about 2 minutes. Serve the chicken and sauce over the quinoa.

CHICKEN MAIN COURSES Chicken with Cider Mustard Sauce

The tart, sweet sauce really peps up the chicken.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1½ lbs. boneless, skinless chicken breast 2 Tbs. safflower oil, divided 3 shallots, minced 2 honeycrisp or gala apples, peeled, cored, and diced 1 cup apple cider 3 Tbs. country Dijon mustard Freshly ground black pepper

DIRECTIONS 1. Put the chicken between sheets of wax paper and pound to an even thickness of ½ inch. Heat 1 Tbs. of the oil in a large skillet over medium heat. Sauté the chicken in two batches until browned, about 4-5 minutes per side. Transfer to a plate and cover with foil to keep warm.

2. In the same skillet, add the remaining 1 Tbs. of oil and sauté the shallots and half the diced apples for 3 minutes. Add the cider and boil until it is reduced by half, about 5 minutes. Remove from the heat and mix in the remaining apple and the mustard. Season generously with pepper. Pour the sauce over the chicken.

CHICKEN MAIN COURSES Skillet Chicken Ziti & Broccoli

For a vegetarian version, omit the chicken, use vegetable instead of chicken broth, and stir in a drained and rinsed 15 oz. can of no-salt-added white beans when you add the broccoli.

Total Time: 40 minutes | Serves 6

INGREDIENTS 2 Tbs. extra-virgin olive oil 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces 6 cloves garlic, minced ¼ tsp. red pepper flakes (optional) 6 scallions, chopped 8 oz. whole wheat ziti or penne 3 ½ cups fat-free milk, divided 1½ cups low-sodium chicken broth 1 lb. broccoli, cut into small florets ½ cup oil-packed sun-dried tomatoes, drained and chopped ½ cup grated Parmesan cheese Freshly ground black pepper, to taste ¾ tsp. salt

DIRECTIONS 1. Heat the oil in a large non-stick skillet over medium-high heat until shimmering. Add the chicken and cook, without stirring, until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer the chicken to a bowl and set aside. (The chicken will not be fully cooked.)

2. Add the garlic, pepper flakes, and scallions to the skillet and cook, stirring, until fragrant, about 30 seconds. Add the ziti, 2 ½ cups of the milk, and the broth. Bring to a boil over high heat and cook, stirring frequently, until a thick sauce forms, about 12 minutes.

3. Stir in the broccoli, sun-dried tomatoes, and the remaining 1 cup of milk. Cover, reduce the heat to medium, and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.

4. Uncover and stir in the Parmesan and chicken. Simmer, uncovered, until the chicken is cooked through, 1-2 minutes. Season with pepper and up to ¾ tsp. of salt.

CHICKEN MAIN COURSES Sesame Chicken & Broccoli Stir-Fry

You can lop 30 minutes off the preparation time if you use instant or already-cooked brown rice.

Total Time: 60 minutes | Serves 4

INGREDIENTS 1 cup brown rice 2 cloves garlic, minced 1 Tbs. grated ginger ¼ cup reduced-sodium soy sauce ½ cup water 1 Tbs. brown sugar 1 Tbs. cornstarch 2 tsp. rice wine vinegar 1 Tbs. toasted sesame oil ¾ lb. boneless, skinless chicken breast, cut into bite-sized pieces 1 Tbs. canola oil 6 cups broccoli florets, rinsed 1 red bell pepper, sliced into strips ½ cup roasted unsalted cashews

DIRECTIONS 1. Cook the rice according to the package instructions.

2. Make the marinade: mix the garlic, ginger, soy sauce, water, sugar, cornstarch, vinegar, and sesame oil in a large bowl. Add the chicken and toss to coat. Set the bowl aside.

3. Heat a large deep skillet or wok over medium-high heat. Add the oil and stir-fry the broccoli until bright green, about 3-5 minutes.

4. Add the chicken and the marinade. Stir-fry until cooked through, about 2-3 minutes. Add the peppers and remove from the heat.

5. Garnish with the cashews and serve immediately with the rice.

CHICKEN MAIN COURSES Chicken, Sweet Potatoes, & Peanut Curry

For a vegetarian version, swap two 15 oz. cans of drained no-salt-added chickpeas for the chicken.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 onion, chopped 1 Tbs. canola oil 3 cloves garlic, minced 1 Tbs. curry powder 1 15 oz. can no-salt-added diced tomatoes 1 ⁄3 cup crunchy peanut butter ¾ lb. sweet potatoes, peeled and cut into ½-inch chunks ½ lb. green beans, cut into 1-inch pieces ¾ lb. boneless, skinless chicken breast, cut into ½-inch pieces ¾ tsp. kosher salt

DIRECTIONS 1. Sauté the onion in the oil in a large skillet until lightly browned, about 3 minutes.

2. Stir in the garlic and curry powder and cook for 1 minute. Stir in the tomatoes and 2 cups of water and simmer for 10 minutes. Stir in the peanut butter.

3. Meanwhile, steam the sweet potatoes and green beans until tender, about 5 minutes.

4. Add the chicken to the skillet and gently simmer until the meat is cooked through, about 5 minutes. Stir in the potatoes and green beans. Season with up to ¾ tsp. of salt.

CHICKEN MAIN COURSES Saint-Tropez Chicken

The recipe is great with grilled vegetables (mushrooms, peppers, eggplant, onion, and zucchini) instead of chicken.

Total Time: 30 minutes | Serves 4

INGREDIENTS 3 Tbs. balsamic vinegar 1 Tbs. Dijon mustard 1 Tbs. honey 2 cloves garlic, minced Freshly ground black pepper 2 Tbs. extra-virgin olive oil 1½ lbs. boneless, skinless chicken breast 1 cup fresh basil leaves 4 cups baby arugula ¼ cup oil-packed sun-dried tomatoes, chopped

DIRECTIONS 1. Make the marinade by whisking together the vinegar, mustard, honey, garlic, pepper, and oil in a small sauce pan. Bring to a boil and simmer until slightly thickened, 3-5 minutes. Set aside.

2. Put the chicken breasts between sheets of wax paper and pound to an even ½-inch thickness. Grill the chicken on a well-seasoned, medium-hot grill until cooked through, about 3 minutes per side. Allow to rest for 5 minutes, then slice across the grain. Toss the chicken slices with the cooked marinade.

3. Roughly chop the basil and arugula and toss with the sun-dried tomatoes. Arrange the chicken slices on a platter and top with the basil-arugula mix.

CHICKEN MAIN COURSES Chicken Tagine

A tagine is an aromatic North African stew that’s named after the heavy clay pot in which it’s traditionally cooked.

Total Time: 45 minutes | Serves 6

INGREDIENTS 3 Tbs. extra-virgin olive oil 1½ lbs. boneless, skinless chicken thighs 1 tsp. turmeric 1 tsp. paprika ¼ tsp. cayenne pepper 1 Tbs. whole wheat flour 2 cloves garlic, minced 2 cups low-sodium chicken broth 2 carrots, chopped ½ lb. zucchini, chopped 1 medium onion, chopped 1 stick cinnamon 1 15 oz. can no-salt-added diced tomatoes ¾ tsp. kosher salt 1 cup whole wheat couscous

DIRECTIONS 1. In a large, heavy pot, heat the oil over medium-high heat until shimmering. Sauté the chicken in two batches until well browned, about 3 minutes per side. Remove the chicken from the pot to a plate.

2. Mix the spices and flour together in a small bowl. Reduce the heat to low and add the spice-flour mixture and the garlic to the pot. Stir for 30 seconds, then whisk in the broth. Add the vegetables, cinnamon, and tomatoes. Bring to a boil, then reduce to a gentle simmer. Return the chicken to the pot and gently simmer until the vegetables and chicken are tender, about 20 minutes. Season with up to ¾ tsp. of salt.

3. While the chicken stew is simmering, put the couscous in a heat-proof bowl and stir in 1 cup of boiling water. Cover and let stand until the chicken is ready.

4. When the stew is done, fluff the couscous with a fork. Serve the stew over the couscous.

CHICKEN MAIN COURSES Chicken Puttanesca

If you’re not an anchovies fan, add a dozen chopped kalamata olives instead. The sodium is about the same.

Total Time: 20 minutes | Serves 4

INGREDIENTS 3 Tbs. extra-virgin olive oil 1 lb. chicken breast cutlets 4 cloves garlic, minced 4 anchovies ½ tsp. dried oregano 1 15 oz. can no-salt-added diced tomatoes 1 Tbs. capers 1 15 oz. can no-salt-added cannellini or navy beans, drained

DIRECTIONS 1. In a large skillet, heat the oil over medium-high heat until shimmering. Sauté the chicken until browned on one side, about 3 minutes, then sauté the other side until just opaque, about 30 seconds. Remove the chicken from the skillet and reduce the heat to low.

2. Sauté the garlic, anchovies, and oregano for 1 minute. Add the tomatoes, capers, and beans and simmer until slightly thickened, about 8 minutes.

3. Return the chicken to the skillet to heat through.

CHICKEN MAIN COURSES Chicken Fajitas

Use a Haas avocado that’s black-skinned and heavy for its size. It should yield slightly to gentle pressure.

Total Time: 40 minutes | Serves 4

INGREDIENTS 2 Tbs. extra-virgin olive oil, divided 6 cloves garlic, minced 1 Tbs. chili powder, more or less to taste 1 ⁄8 tsp. freshly ground black pepper ¾ tsp. salt, divided 1 lb. boneless, skinless chicken breast, cut into ½-inch strips 1 15 oz. can no-salt-added black beans, drained and rinsed 1 avocado, peeled and cut into chunks 1 cup cherry tomatoes, quartered ½ cup cilantro leaves, roughly chopped 1 Tbs. fresh lime juice, more to taste 2 bell peppers (any color), sliced into ½-inch strips 1 onion, sliced into ½-inch strips

DIRECTIONS 1. Mix 1 Tbs. of the oil with the garlic, chili powder, pepper, and ½ tsp. of the salt in a medium bowl. Add the chicken and toss to coat evenly. Set aside. In another bowl, make the black bean salsa: Gently toss together the beans, avocado, tomatoes, and cilantro. Season with the lime juice and remaining ¼ tsp. of salt. Taste and add more lime juice if you’d like. Set aside.

2. In a large non-stick skillet over medium-high heat, sauté the peppers and onions in the remaining 1 Tbs. of oil. Don’t stir until they begin to char, 3-5 minutes. Stir and continue to cook until they begin to soften, 2-3 minutes. Remove from the skillet.

3. In the same skillet, add the chicken and sauté until fully cooked, 3-5 minutes. Toss in the peppers and onions. Serve with the black bean salsa.

CHICKEN MAIN COURSES Chicken with Artichokes

You can use frozen artichokes instead of marinated for this recipe—just thaw and drain well.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 lb. boneless, skinless chicken breast 3 Tbs. extra-virgin olive oil, divided 2 shallots, minced 1 tsp. whole wheat flour 1 cup low-sodium chicken broth ½ tsp. kosher salt Freshly ground black pepper 2 6 oz. jars marinated artichoke hearts, drained ¼ cup low-fat sour cream

DIRECTIONS 1. Place the chicken between sheets of wax paper and pound to an even ½-inch thickness. Pat the chicken dry.

2. In a large non-stick pan over medium heat, sauté the chicken in 1 Tbs. of the oil until golden brown, about 3 minutes per side. Remove to a plate. Add the remaining 2 Tbs. of oil to the pan and sauté the shallots for 2 minutes. Sprinkle with the flour and cook for 1 minute. Stir in the broth, salt, and pepper and bring to a boil. Add the artichokes and heat through. Reduce the heat to low and stir in the sour cream. Return the chicken to the pan and heat through.

3. Toss the rice and peas together and heat in a microwave-safe container until hot. Serve with the chicken and sauce.

CHICKEN MAIN COURSES Chicken Peperonata

If you dunk the tomatoes in boiling water for 20 seconds, the skins will easily peel off. Or you can substitute a 15 oz. can of no-salt-added tomatoes for the plum tomatoes and vinegar.

Total Time: 25 minutes | Serves 4

INGREDIENTS 1½ cups bulgur 6 oz. spinach 1½ lbs. boneless, skinless chicken breast ¼ cup extra-virgin olive oil 1 onion, sliced 2 sweet bell peppers, sliced 6 garlic cloves, minced 1 cup low-sodium chicken broth 1 lb. plum tomatoes, peeled and chopped 1 Tbs. red wine vinegar Freshly ground black pepper ¾ tsp. salt

DIRECTIONS 1. In a medium pot, bring 3 cups of water to a boil. Stir in the bulgur. Reduce the heat to low and simmer, covered, until the water is absorbed, about 10 minutes. Turn off the burner and let the bulgur sit, covered, for 5 minutes. Stir in the spinach.

2. While the bulgur is cooking, put the chicken between sheets of wax paper and pound to an even ½-inch thickness. In a deep skillet, heat the oil over medium heat. Sauté the chicken, turning once, until lightly browned, about 4 minutes per side. Transfer to a plate.

3. Reduce the heat to medium-low. Add the onion and bell pepper and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic and cook for another minute. Add the chicken broth, tomatoes, and vinegar. Simmer, stirring occasionally, until the sauce thickens, about 5 minutes.

4. Return the chicken to the pan and heat through. Season with pepper and up to ¾ tsp. of salt. Serve with the bulgur and spinach.

CHICKEN MAIN COURSES Chicken Tikka Masala

Any leftover chicken from this recipe goes great in a sandwich or salad.

Total Time: 45 minutes | Serves 4

INGREDIENTS 1 Tbs. fresh-squeezed lemon juice 2 tsp. grated ginger 2 cloves garlic, minced 2 tsp. paprika ¼ tsp. cayenne pepper, more to taste ¼ tsp. kosher salt ¼ cup whole-milk plain yogurt 1 oz. reduced-fat sharp cheddar, finely shredded 1 lb. boneless, skinless chicken breast, cut into 2-inch pieces 2 Tbs. canola oil

DIRECTIONS 1. Mix the first 8 ingredients together and toss with the chicken. Let marinate for at least 30 minutes. Arrange the chicken on a foil-lined baking sheet.

2. Drizzle or brush with the oil. Broil until browned and cooked through, 6-10 minutes.

CHICKEN MAIN COURSES Quick Cassoulet

This easy stew is best with spicy or smoked sausage like andouille or chorizo. Look for sausage made from chicken or turkey.

Total Time: 45 minutes | Serves 6

INGREDIENTS 3 leeks, white and pale green parts 6 sprigs flat-leaf (Italian) parsley ¼ cup extra-virgin olive oil 5 oz. spicy chicken or turkey sausage, diced 8 cloves garlic, minced 2 carrots, peeled and sliced 2 celery stalks, chopped 4 sprigs thyme 1 bay leaf 1 15 oz. can no-salt-added diced tomatoes 2 15 oz. cans no-salt-added navy beans, drained and rinsed 2 cups water Freshly ground black pepper, to taste ½ tsp. salt

DIRECTIONS 1. Halve the leeks lengthwise, then cut crosswise into ½-inch pieces. Rinse well and spin or pat dry. Remove the leaves from the parsley stems and roughly chop the leaves. Set aside the leaves and stems separately.

2. In a large, heavy pot, heat the oil over medium heat. Cook the sausage and garlic until the sausage begins to brown, about 2 minutes. Remove the sausage and garlic with a slotted spoon to a bowl, leaving the oil in the pot. Add the leeks and cook, stirring occasionally, until they’re softened, about 5 minutes. Stir in the carrots, celery, thyme, bay leaf, parsley stems, tomatoes, beans, and water. Simmer, partially covered, stirring occasionally, until the carrots are tender, about 20 minutes.

3. Discard the thyme sprigs, parsley stems, and bay leaf. Mash some of the beans in the pot with a potato masher or fork. Return the sausage and garlic to the pot. Season with pepper and up to ½ tsp. of salt. Garnish with the parsley leaves.

CHICKEN MAIN COURSES Asian Grilled Chicken Salad

Black rice is a whole grain with at least as much fiber and nutrients as brown rice. Its nutty taste and exotic color make for a stunning dish. (It cooks up more deep purple than black.) We used Forbidden Rice from Lotus Foods, which cooks in just 30 minutes. If you use brown rice or another brand of black rice, follow the cooking instructions on the package.

Total Time: 40 minutes | Serves 4

INGREDIENTS ½ cup black rice 1 lb. boneless, skinless chicken breast cutlets ½ cup orange juice ¼ tsp. kosher salt Freshly ground black pepper 1 tsp. toasted sesame oil 2 Tbs. canola oil 4 tsp. reduced-sodium soy sauce 4 tsp. red wine vinegar 2 tsp. honey 2 cups shredded red cabbage 4 cups mixed salad greens ½ cup slivered almonds, toasted

DIRECTIONS 1. In a medium pot, bring 1 cup of water to a boil. Add the rice, cover, and simmer over low heat until all of the water has been absorbed, about 30 minutes. Remove from the heat, uncover, and let cool.

2. Soak the chicken in the orange juice for 5 minutes. Remove the chicken and discard the juice. Season the chicken with the salt and pepper. Grill over medium heat until cooked through, 2-3 minutes per side.

3. In a large bowl, whisk together the oils, soy sauce, vinegar, and honey. Toss the cabbage, salad greens, and rice in the dressing. Garnish with the almonds and serve with the chicken.

CHICKEN MAIN COURSES White Beans, Sausage, & Kale

Quick. Easy. Tasty. And, of course, nutritious!

Total Time: 15 minutes | Serves 4

INGREDIENTS ½ lb. Italian chicken or turkey sausage 2 Tbs. extra-virgin olive oil 5 cloves garlic, sliced 2 15 oz. cans no-salt-added white beans ¾ lb. baby kale (or spinach) Freshly ground black pepper 1 Tbs. balsamic vinegar, more to taste

DIRECTIONS 1. Remove the sausage from its casing and break into small pieces. Sauté in the oil until browned, about 5 minutes. Remove and reserve.

2. Sauté the garlic until just golden, about 1 minute.

3. Add the beans with their liquid and stir in the kale, a few handfuls at a time. Simmer until the kale is tender, about 2 minutes, adding water if needed to keep the beans moist.

4. Stir the sausage into the beans and kale. Season with the pepper and vinegar.

CHICKEN MAIN COURSES Chicken Chili

Serve with a fresh salsa of diced red onion, chopped cherry tomatoes, and cilantro with wedges of lime.

Total Time: 40 minutes | Serves 8

INGREDIENTS ¼ cup canola oil 1 onion, chopped 1 red bell pepper, chopped 6 cloves garlic, minced ¼ cup chili powder ¼ cup whole wheat flour 1½ lbs. ground turkey or chicken breast 2 12 oz. bottles dark beer 1 oz. dark chocolate, chopped or grated 2 15 oz. cans no-salt-added diced tomatoes 2 15 oz. cans no-salt-added kidney beans, drained and rinsed 2 cups corn, cut from 2 to 3 cobs or thawed from frozen 1¼ tsp. kosher salt 4 oz. tortilla chips

DIRECTIONS 1. Heat the oil in a heavy, large pot over medium heat. Add the onion and pepper and sauté until they begin to brown, about 10 minutes. Add the garlic, chili powder, and whole wheat flour. Cook, stirring, for 1 minute. Add the turkey, beer, chocolate, and tomatoes.

2. Break up the turkey with a wooden spoon. Simmer until the sauce thickens and the turkey is fully cooked, stirring occasionally, about 20 minutes. Stir in the beans and corn.

3. Season with up to 1¼ tsp. kosher salt. Serve with the tortilla chips.

CHICKEN MAIN COURSES Chicken Tetrazzini

To make it vegetarian, omit the chicken, use vegetable broth instead of chicken broth, and increase the mushrooms to 2 pounds.

Total Time: 60 minutes | Serves 4

INGREDIENTS 1 cup brown rice, whole wheat bulgur, or other whole grain 3 Tbs. extra-virgin olive oil, divided 1 lb. white button or cremini mushrooms, cleaned and quartered 2 leeks, whites and pale green parts only, well rinsed and thinly sliced 1 Tbs. all-purpose flour 1 cup low-sodium chicken broth 1 cup fat-free sour cream ¾ lb. boneless, skinless turkey or chicken breast, cut into bite-sized pieces 2 cups peas, fresh or thawed from frozen Freshly ground black pepper, to taste ¾ tsp. salt

DIRECTIONS 1. Cook the rice according to the package instructions.

2. Heat a large skillet on high until hot. Add 1 Tbs. of the oil and sauté half of the mushrooms until golden brown, about 2 minutes. Remove to a bowl. Repeat with 1 Tbs. of the oil and the remaining mushrooms.

3. Reduce the heat to low. Add the remaining 1 Tbs. of oil and gently cook the leeks until soft, about 3 minutes. Sprinkle in the flour. Stir in the broth and sour cream.

4. Add the turkey and cook on low heat until tender and cooked through, about 5 minutes. (Don’t let the liquid boil. The sauce will separate and the turkey will get tough.)

5. Add the peas. Taste and season with pepper and up to ¾ tsp. of salt (if needed).

6. Serve with the rice.

VEGETARIAN MAIN COURSES Sicilian Eggplant & Chickpeas

Italian (baby) eggplants have a thinish skin and their flesh is never bitter. You can also use Japanese eggplants...or replace the 2 eggplants with one large onion. Just stay away from ordinary eggplants.

Total Time: 20 minutes | Serves 4

INGREDIENTS 2 Italian eggplants (about ¾ lb.) 3 Tbs. extra-virgin olive oil 3 Tbs. tomato paste 3 cloves garlic, chopped ¼ tsp. red pepper flakes, more to taste ½ cup water 2 15 oz. cans no-salt-added chickpeas ½ tsp. kosher salt 3 Tbs. chopped fresh mint

DIRECTIONS 1. Dice the eggplants into ½-inch pieces. Sauté in a large non-stick skillet in the oil until golden brown, 5-7 minutes.

2. Stir in the tomato paste, garlic, and red pepper flakes and cook, stirring often, for 2 minutes.

3. Stir in the water and chickpeas and heat through. Season with up to ½ tsp. of salt.

4. Remove from the heat and stir in the mint.

VEGETARIAN MAIN COURSES Southwestern BBQ Tofu & Black Bean Salsa

The spicy, smoky sauce also goes great with chicken or shrimp.

Total Time: 30 minutes | Serves 4

INGREDIENTS 14 oz. extra-firm water-packed tofu, drained ½ cup orange juice 1 chipotle in adobo sauce, minced 3 cloves garlic, minced 1 ⁄3 cup ketchup 1 Tbs. brown sugar 1 avocado, chopped 1 can no-salt-added black beans, drained and rinsed ¼ red onion, diced 1 Tbs. fresh lime juice ¼ tsp. kosher salt 4 cups mixed salad greens 2 oz. unsalted tortilla chips

DIRECTIONS 1. Cut the tofu block across its width into 6 slices, then cut each slice diagonally to make 12 triangles. Blot with paper towels.

2. In a large bowl, make the sauce: mix the juice, chipotle, garlic, ketchup, and sugar. Add the tofu and coat each piece with the sauce. In a large non-stick skillet, simmer the tofu and sauce until the sauce thickens and becomes sticky, about 5 minutes.

3. In a medium bowl, combine the avocado, beans, onion, and lime juice and season with up to ¼ tsp. of salt. Serve over the salad greens with the tofu and chips.

VEGETARIAN MAIN COURSES Tofu & Broccoli Stir Fry

For a rich caramelized taste, brown the broccoli and peppers well. If tofu isn’t in the cards, you can use chicken or shrimp.

Total Time: 30 minutes | Serves 3

INGREDIENTS 14 oz. extra-firm water-packed tofu, drained 3 Tbs. balsamic vinegar 2 Tbs. reduced-sodium soy sauce 1 Tbs. honey 2 cloves garlic, minced 1 Tbs. grated ginger 3 Tbs. vegetable oil, divided ½ lb. broccoli florets 1 red pepper, thinly sliced 4 scallions, sliced

DIRECTIONS 1. Cut the tofu across the width into 6 slabs. Cut each slab in half to make 12 squares. Blot the tofu to remove some of the moisture and set aside.

2. Whisk together the vinegar, soy sauce, honey, garlic, and ginger in a small bowl and set aside.

3. Sauté the broccoli in 1 Tbs. of the oil over medium-high heat until bright green and starting to brown in places, about 5 minutes. Remove from the pan. Sauté the pepper in 1 Tbs. of the oil over medium-high heat until it starts to brown, about 3 minutes. Remove from the pan. Sauté the tofu in the remaining 1 Tbs. of oil over medium-high heat until browned, 2 minutes per side. Add the vinegar mixture to the tofu and simmer until slightly thickened, about 1 minute.

4. Return the broccoli and peppers to the pan and gently toss to coat with the sauce.

5. Garnish with the scallions and serve with brown rice or another whole grain.

VEGETARIAN MAIN COURSES Coconut Peanut Tofu

This Thai-inspired dish is the perfect balance of savory, spicy, sweet, and tart. No fish sauce? You can substitute 2½ Tbs. of lower-sodium soy sauce.

Total Time: 30 minutes | Serves 4

INGREDIENTS 14 oz. extra-firm tofu, drained 2 Tbs. canola oil ½ cup thinly sliced shallots 1 jalapeño, seeded and minced 2 tsp. brown sugar ²∕³ cup light coconut milk 1 Tbs. Thai fish sauce 1 Tbs. fresh lime juice ¼ cup salted peanuts, chopped 2 cups cooked brown rice 1 lb. steamed sugar snap peas

DIRECTIONS 1. Cut the tofu into 12 three-quarter-inch-thick slabs. Blot well with a paper towel.

2. In a large non-stick pan, sauté the tofu in 1 Tbs. of the oil until golden brown, 3-5 minutes per side. Remove the tofu. Sauté the shallots in the remaining 1 Tbs. of oil until they start to brown, about 3 minutes. Stir in the jalapeño, sugar, coconut milk, fish sauce, and lime juice. Simmer for 1-2 minutes.

3. Pour the sauce over the tofu and garnish with the peanuts. Serve with rice and snap peas.

VEGETARIAN MAIN COURSES Lentil Curry

Try tossing a bag of baby spinach into the pot just before serving. Then top each bowl with a dollop of plain yogurt.

Total Time: 30 minutes | Serves 6

INGREDIENTS 1 cup green or brown lentils 1 carrot, peeled and diced ¼ cup canola oil 1 onion, diced 4 cloves garlic, minced 1 Tbs. grated ginger 1 Tbs. curry powder 1 15 oz. can no-salt-added diced tomatoes 2 unpeeled apples, cored and diced ½ cup whole-milk plain yogurt 1 tsp. kosher salt 4 cups cooked brown rice

DIRECTIONS 1. In a medium pot, combine the lentils, carrots, and enough water to cover by 1 inch. Simmer until the lentils are tender but not mushy, 12-20 minutes. Remove from the heat and drain.

2. In a large sauté pan, heat the oil over medium heat. Sauté the onion until browned, about 10 minutes. Add the garlic and ginger and cook for 30 seconds. Add the curry powder and cook for another 30 seconds. Stir in the tomatoes and half the apples and simmer for 10 minutes. Remove from the heat and stir in the lentils and yogurt.

3. Season with up to 1¼ tsp. of salt and garnish with the remaining apple. Serve with rice.

VEGETARIAN MAIN COURSES Ma Po Tofu

Ma Po is a Chinese recipe for tofu in a savory sauce with ground pork. We used roasted unsalted cashews instead.

Total Time: 20 minutes | Serves 4

INGREDIENTS 14 oz. extra-firm tofu, drained 2 Tbs. canola oil 5 cloves garlic, minced ¼ tsp. red pepper flakes ¼ cup finely chopped cashews ½ cup orange juice 3 Tbs. lower-sodium soy sauce 1 tsp. corn starch 2 scallions, sliced 2 cups cooked brown rice 6 cups steamed broccoli florets

DIRECTIONS 1. Cut the tofu into 12 three-quarter-inch-thick slabs. Blot well with a paper towel.

2. In a large non-stick pan, sauté the tofu in 1 Tbs. of the oil for 2 minutes per side. Remove the tofu. Sauté the garlic in the remaining 1 Tbs. of oil for 1 minute. Add the red pepper flakes and cashews and sauté for 1 minute.

3. In a small bowl, whisk together the orange juice, soy sauce, corn starch, and ½ cup of water. Add to the pan and simmer until thickened, about 3 minutes.

4. Pour the sauce over the tofu and garnish with the scallions. Serve with rice and broccoli.

VEGETARIAN MAIN COURSES Sesame Tofu

A mix of white and black sesame seeds looks dramatic, but all white would work just fine.

Total Time: 20 minutes | Serves 4

INGREDIENTS 14 oz. extra-firm tofu, drained ¼ cup sesame seeds 2 Tbs. canola oil 3 cloves garlic, minced 1 tsp. grated ginger 1 Tbs. balsamic vinegar 2½ Tbs. lower-sodium soy sauce 1 Tbs. brown sugar 1 tsp. corn starch 2 cups cooked brown rice 6 heads sautéed baby bok choy

DIRECTIONS 1. Cut the tofu into 12 three-quarter-inch-thick slabs. Blot well with a paper towel. Spread the sesame seeds on a plate and press the tofu into them.

2. In a large non-stick pan, sauté the tofu in the oil until the sesame seeds are golden brown, about 3 minutes per side. Remove the tofu.

3. In a small bowl, whisk together the garlic, ginger, vinegar, soy sauce, sugar, corn starch, and ½ cup of water. Add to the pan and simmer until thickened, about 2 minutes.

4. Pour the sauce over the tofu. Serve with rice and bok choy.

VEGETARIAN MAIN COURSES Spring Vegetable Pesto Pasta

You can toast the garlic and pine nuts in a toaster oven. Just watch them closely. They can easily burn.

Total Time: 20 minutes | Serves 4

INGREDIENTS 8 cloves garlic 1 ⁄3 cup pine nuts ¾ lb. whole wheat fusilli or penne pasta 1 lb. thin asparagus spears, trimmed and cut into 2-inch pieces 2 cups peas, fresh or thawed from frozen, divided 6 oz. basil, stems discarded (about 5 cups loosely packed) 8 sprigs mint, stems discarded (about 1 cup loosely packed) 6 Tbs. grated Parmesan cheese, divided ¼ cup extra-virgin olive oil Freshly ground black pepper 1 tsp. kosher salt, divided

DIRECTIONS 1. Preheat the oven to 300° F. Lightly brush or spray the garlic with oil. Roast the garlic with the pine nuts on a baking sheet until the nuts are golden brown and the garlic has softened, about 12 minutes.

2. Boil the pasta in a large pot of water. Add the asparagus 2 minutes before the pasta is finished cooking. Add 1½ cups of the peas when the pasta is done. Turn off the burner, drain the pasta and vegetables, and return them to the pot.

3. While the pasta is cooking, make the pesto. In a food processor, pulse the roasted garlic and pine nuts with the basil, mint, ½ cup of peas, half the Parmesan, and the oil until uniformly chopped. Season with the pepper and ½ tsp. of the salt. Scoop out ½ cup of the pasta water and stir it into the pesto.

4. Toss the pasta and vegetables with the pesto. Serve immediately sprinkled with the remaining ½ tsp. of salt and the remaining Parmesan.

VEGETARIAN MAIN COURSES Bean Bolognese

If you use a food processor to mince the vegetables, just pulse a few times. Don’t purée them.

Total Time: 50 minutes | Serves 12

INGREDIENTS 8 Tbs. extra-virgin olive oil, divided 1 onion, minced 1 large carrot, peeled and minced 1 large celery stalk, minced 6 cloves garlic, minced ½ tsp. dried rosemary 1 tsp. dried thyme 1 bay leaf 1 6 oz. can tomato paste 2 cups dry white wine 3 cups fat-free milk 1 15 oz. can no-salt-added diced tomatoes 1½ lbs. butternut squash, peeled, seeded, and cut into ½-inch cubes 1 15 oz. can no-salt-added white beans, drained and rinsed 1 15 oz. can no-salt-added kidney beans, drained and rinsed 2 tsp. kosher salt Freshly ground black pepper 1½ lbs. whole wheat pasta 1 oz. freshly grated Parmesan cheese (about ¾ cup)

DIRECTIONS 1. Heat 6 Tbs. of the oil in a heavy, large pot over medium heat. Add the onion, carrot, and celery. Sauté until the vegetables begin to brown, about 10 minutes. Add the garlic, rosemary, thyme, bay leaf, and tomato paste. Cook, stirring occasionally, for 5 minutes. Add the wine, milk, tomatoes, and squash. Simmer until the sauce thickens and the squash is tender, stirring occasionally, about 20 minutes. Stir in the beans. Season the sauce with up to 2 tsp. of salt and pepper to taste.

2. When you’re ready to eat, cook the pasta in a large pot of boiling water until just tender, stirring occasionally. Drain the pasta, return it to the pot, and toss it with the remaining 2 Tbs. of oil. Top with the sauce and sprinkle with the Parmesan.

VEGETARIAN MAIN COURSES Roasted Vegetable Primavera

Each serving delivers a cup of vegetables.

Total Time: 30 minutes | Serves 8

INGREDIENTS 3 Tbs. extra-virgin olive oil 6 cloves garlic, minced 1 28 oz. can crushed tomatoes 1 lb. whole wheat farfalle, fusilli, rotini, penne, or other short pasta 1 red bell pepper, diced 1 red onion, diced 1 lb. small zucchini, cut into ¼-inch rounds 1 lb. small yellow summer squash, cut into ¼-inch rounds Olive oil spray 1 15-oz. can chickpeas, drained and rinsed Freshly ground black pepper ½ tsp. salt

DIRECTIONS 1. Heat a sauce pot over medium heat. Add the oil and sauté the garlic until fragrant, about 30 seconds. Add the tomatoes and bring to a simmer. Reduce the heat to low and cover.

2. Bring a large pot of water to a boil and cook the pasta according to the package instructions. While the pasta cooks, spread the bell pepper, onion, zucchini, and squash on a large baking sheet and spray with the olive oil spray. Broil (in 2 or 3 batches, if necessary) until browned, 5-7 minutes.

3. Add the chickpeas to the sauce. Taste and add pepper and up to ½ tsp. of salt.

4. Toss the pasta and sauce together, then toss in the roasted vegetables. Serve immediately.

VEGETARIAN MAIN COURSES Roasted Butternut Squash & Lentils

Great warm or cold. To keep the flavor intense, don’t add the dressing until you’re ready to serve the dish.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1 cup French lentils 1 lb. butternut squash, cut into ½-inch cubes 4 Tbs. extra-virgin olive oil, divided 2 Tbs. country Dijon mustard 1 Tbs. red wine vinegar 2 Tbs. minced red onion 1 tsp. honey ½ tsp. salt Freshly ground black pepper ¼ cup chopped walnuts

DIRECTIONS 1. Preheat the oven to 400º F.

2. In a large pot, bring the lentils and enough water to cover by 2 inches to a boil. Simmer until just tender, 18-20 minutes.

3. Drain and return to the pot. Cover and keep warm.

4. Meanwhile, toss the butternut squash in 1 Tbs. of the oil. Roast on a rimmed baking sheet until tender, about 15 minutes.

5. Whisk together the mustard, vinegar, onion, honey, and remaining 3 Tbs. of oil. Gently toss with the lentils and squash. Season with up to ½ tsp. of salt and plenty of pepper. Sprinkle with the walnuts.

VEGETARIAN MAIN COURSES Spinach Pearl Barley Risotto

Want more spinach? Stir it in. Don’t like garlic? Use onion instead. Tired of Parmesan? Try Gorgonzola or pecorino.

Total Time: 40 minutes | Serves 4

INGREDIENTS 3 cloves garlic, minced 2 Tbs. extra-virgin olive oil 1 cup pearl barley 3 cups fat-free milk 5 oz. baby spinach ¼ cup diced sun-dried tomatoes ½ cup dry vermouth or dry white wine 3 scallions, sliced ½ cup grated Parmesan cheese, divided

DIRECTIONS 1. In a large, deep skillet, sauté the garlic in the oil until lightly golden, 1 minute. Stir in the barley. Add the milk and bring to a boil.

2. Reduce to a simmer and cook, stirring often, until the milk is absorbed and the barley is just starting to stick to the skillet, about 20 minutes.

3. Stir in 1 cup of water and continue cooking until the barley is tender, 5-10 minutes. Add more water, ½ cup at a time as needed, to keep the risotto moist.

4. Stir in the spinach, sun-dried tomatoes, vermouth, scallions, and ¼ cup of the Parmesan. Serve the remaining ¼ cup of Parmesan on the side to sprinkle on at the table.

VEGETARIAN MAIN COURSES Spinach Chickpea Pasta

If the sundried tomatoes are packed in extra-virgin olive oil, you can use some instead of the olive oil called for in the recipe.

Total Time: 20 minutes | Serves 4

INGREDIENTS ½ lb. whole wheat fusilli or other pasta 4 Tbs. extra-virgin olive oil, divided 6 cloves garlic, minced ½ tsp. red pepper flakes (optional) ½ cup sun-dried tomatoes in oil, drained and chopped 10 oz. baby spinach 1 15 oz. can no-salt-added chickpeas Freshly ground black pepper ½ tsp. kosher salt 6 Tbs. grated Parmesan cheese

DIRECTIONS 1. Boil the pasta according to the package instructions. Reserve 1 cup of the pasta water. Drain the pasta, toss it with 1 Tbs. of the oil, and set it aside.

2. Meanwhile, in a large, deep pan over medium heat, sauté the garlic, red pepper flakes, and sun-dried tomatoes in the remaining 3 Tbs. of oil until the garlic is golden, about 1 minute. Add the spinach, chickpeas, and reserved pasta water. (Stir in the spinach in batches if it doesn’t all fit at one time.) Cook while stirring until all the spinach is wilted.

3. Toss in the pasta, stir to combine it with the chickpea mix, and heat through. Season with pepper and up to ½ tsp. of salt. Serve with the Parmesan.

VEGETARIAN MAIN COURSES Mushroom-Rosemary Risotto

Serve it as a main dish with a simple green salad or as a side dish with roasted or grilled chicken. Orzo is tiny pasta that’s shaped like rice. If you can’t find the whole wheat version where you shop, try a store like Whole Foods.

Total Time: 30 minutes | Serves 4

INGREDIENTS 1½ lbs. cremini (baby bella) mushrooms, chopped 3 Tbs. extra-virgin olive oil, divided 6 cloves garlic, minced 1 onion, diced 1 stalk celery, diced 2 sprigs fresh rosemary, leaves removed and minced, stems discarded ½ lb. whole wheat orzo 1 cup dry white wine 3 cups boiling water 2 cups peas, fresh or thawed from frozen Freshly ground black pepper ¾ tsp. kosher salt ¾ cup grated Parmesan cheese

DIRECTIONS 1. In a large skillet over medium-high heat, sauté half the mushrooms in 1 Tbs. of the oil until well browned, about 5 minutes. Remove from the pan. Sauté the remaining mushrooms in 1 Tbs. of the oil until well browned.

2. Push the mushrooms to one side of the skillet and add the remaining 1 Tbs. of oil. Sauté the garlic, onion, celery, and rosemary for 2 minutes.

3. Stir in the orzo and wine and simmer until all the wine is absorbed. Stir in the boiling water and simmer vigorously, stirring often, for 8 minutes. Stir in the reserved mushrooms and the peas and season with pepper and up to ¾ tsp. of salt. Serve with the grated Parmesan.

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