25 Quick Fat-Burning Recipes Eat More Lose Weight

Here Are 25 QUICK & EASY FAT-BURNING RECIPES
Eat More and Weigh Less
TABLE OF CONTENTS
1. Beef & Potato Salad with Smoky Chipotle..........................................................................................4
Nutrition profile ......................................................................................................................................4
Ingredients (6 servings) .........................................................................................................................4
Preparation...............................................................................................................................................4
Nutrition information..............................................................................................................................5
2. Chicken & Fruit Salad ..........................................................................................................................6
Ingredients (4 servings)...........................................................................................................................6
Preparation...............................................................................................................................................7
3. Green Pizza.............................................................................................................................................8
Ingredients (6 servings) ..........................................................................................................................8
Preparation...............................................................................................................................................9
4. Hot Chile Grilled Cheese.....................................................................................................................10
Nutrition profile ....................................................................................................................................10
Ingredients (4 servings) ........................................................................................................................10
Preparation.............................................................................................................................................11
Nutrition information............................................................................................................................12
5. Inside-Out Lasagna..............................................................................................................................12
Nutrition profile.....................................................................................................................................13
Preparation.............................................................................................................................................14
6. Mozzarella-Stuffed Turkey Burgers...................................................................................................15
Preparation.............................................................................................................................................16
7. Chicken with Whole-Grain Mustard & Zucchini in Packets...........................................................18
1

Ingredients (4 servings).........................................................................................................................18
Preparation.............................................................................................................................................19
8. Smoky Ham & Corn Salad..................................................................................................................21
Preparation.............................................................................................................................................21
9. Stuffed Chicken Thighs Braised in Tomato Sauce............................................................................22
Ingredients (10 servings) ......................................................................................................................23
Preparation.............................................................................................................................................24
10. The EatingWell Taco..........................................................................................................................26
Building the perfect taco is a very personal task--cheese under meat, cheese on top, no cheese at all?
This is just our recommendation...........................................................................................................26
Preparation.............................................................................................................................................27
11. Turkey Cutlets with Rhubarb Chutney............................................................................................28
Ingredients 4 servings............................................................................................................................29
Preparation.............................................................................................................................................29
12. Oven-Barbecued Pork Chops............................................................................................................30
Preparation.............................................................................................................................................31
13. Beef & Cabbage Stir-Fry with Peanut Sauce..................................................................................32
Preparation.............................................................................................................................................33
14. Sweet Potato & Black Bean Chili.....................................................................................................35
Preparation.............................................................................................................................................36
15. Quick Coq au Vin...............................................................................................................................37
Ingredients (1 serving) ..........................................................................................................................37
Preparation.............................................................................................................................................38
16. Honey-Mustard Turkey Cutlets & Potatoes....................................................................................39
2

Preparation.............................................................................................................................................40
17. Steak Bun............................................................................................................................................42
Preparation.............................................................................................................................................42
18. Hilary's Heavenly Eggs......................................................................................................................44
Preparation.............................................................................................................................................44
19. Black-Eyed Peas with Pork & Greens..............................................................................................46
Preparation.............................................................................................................................................47
20. Szechuan Tofu & Green Bean Stir-Fry............................................................................................48
Preparation.............................................................................................................................................49
21. Cheese-&-Spinach-Stuffed Portobellos............................................................................................50
Preparation.............................................................................................................................................51
22. Crispy Turkey Tostadas.....................................................................................................................52
Nutrition profile.....................................................................................................................................53
Preparation.............................................................................................................................................53
23. Hungarian Beef Goulash...................................................................................................................55
Preparation.............................................................................................................................................56
24. EatingWell Fish Sticks.......................................................................................................................58
Preparation.............................................................................................................................................58
25. Neapolitan Meatballs.........................................................................................................................60
Preparation.............................................................................................................................................61
3

1. Beef & Potato Salad with Smoky Chipotle
In central Mexico, this salad is a standard--served
as an appetizer, main dish or taco filling. Serve it
with lime wedges, warm tortillas or tortilla chips.
Nutrition profile
 Gluten-Free
 Low Added Sugars
 Low-Calorie
 Low Carbohydrate
Ingredients (6 servings)
 12 ounces stew beef (preferably from the chuck), cut into
1-inch cubes
 2 cloves garlic, chopped
 1 teaspoon salt
 3 medium boiling potatoes, peeled and cut into roughly
1/2-inch pieces
 3 tablespoons cider vinegar
 1 small red onion, cut into 1/4-inch pieces
 3 tablespoons extra-virgin olive oil
 2-3 tablespoons finely chopped canned chipotle chile in
adobo sauce (see Note)
 1 ripe medium avocado, cut into 1/4-inch pieces
Preparation
 Active
25 m
4

 Ready In
1 h 25 m
1. Bring 1 quart water to a boil in a medium saucepan. Add beef, garlic and
salt. When the water returns to a boil, reduce the heat to medium-low. Skim
off the foam that rises during the first few minutes of simmering. Partially
cover and simmer until the meat is fall-apart tender, about 1 hour. Remove the
meat to a plate with a slotted spoon; let cool.
2. Add potatoes to the meat broth (if there isn't enough to cover them, add
water) and simmer over medium heat until tender, 13 to 15 minutes. Scoop the
potatoes into a medium bowl with a slotted spoon. Sprinkle with vinegar.
3. Coarsely shred the beef and stir it into the potatoes, along with onion, oil
and chipotle to taste. Let cool to room temperature. Stir in avocado just before
serving.
Make Ahead Tip: Cover and refrigerate the salad for up to 2 days. Stir in the
avocado just before serving.
Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed
in a spicy, flavorful sauce. Look for the small cans with the Mexican foods in
large supermarkets. Once opened, they'll keep at least 2 weeks in the
refrigerator or 6 months in the freezer.
Nutrition information
 Serving size: about 3/4 cup
 Per serving: 241 calories; 14 g fat(3 g sat); 4 g fiber; 15 g
carbohydrates; 13 g protein; 38 mcg folate; 33 mg cholesterol; 1 g
sugars; 0 g added sugars; 51 IU vitamin A; 8 mg vitamin C; 23 mg
calcium; 1 mg iron; 428 mg sodium; 453 mg potassium
 Nutrition Bonus: Zinc (21% daily value)
 Carbohydrate Servings: 1
 Exchanges: 1 starch, 1 1/2 lean meat, 2 fat
5

15 m
 Ready In
15 m
1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large
bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the
mixed greens to the large bowl and toss to coat. Divide among 4 plates and top
with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon
of the reserved dressing.
 Tips: To poach chicken breast: Place boneless, skinless chicken breasts
in a medium skillet or saucepan and add lightly salted water to cover;
bring to a boil. Cover, reduce heat to low and simmer gently until
chicken is cooked through and no longer pink in the middle, 10 to 12
minutes.
 To toast chopped or sliced nuts, heat a small dry skillet over medium-low
heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to
3 minutes.
 Serving size: 1 1/2 cups greens, 1/2 cup each chicken & melon, 1 Tbsp.
each feta & nuts
 Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv)
 Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat
7
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3. Green Pizza
Why not use cooler-weather vegetables like broccoli
and arugula as an unconventional pizza topping?
The arugula adds a slightly bitter, peppery taste--for
a milder flavor, use spinach instead. Serve with
wedges of fresh tomato tossed with vinegar, olive
oil, basil and freshly ground pepper.
Nutrition profile
 Bone Health
 Healthy Aging
 Healthy Immunity
 High Calcium
 Low-Calorie
 Vegetarian
 1 pound prepared pizza dough, preferably whole-wheat
 2 cups chopped broccoli florets
 1/4 cup water
 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
 Pinch of salt
 Freshly ground pepper to taste
 1/2 cup prepared pesto
 1 cup shredded part-skim mozzarella cheese
8

Preparation
 Active
20 m
 Ready In
30 m
1. Position oven rack in the lowest position; preheat to 450 °F. Coat a large
baking sheet with cooking spray.
2. Roll out dough on a lightly floured surface to about the size of the baking
sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on
the bottom, 8 to 10 minutes.
3. Meanwhile, cook broccoli and water in a large skillet over medium heat,
covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and
cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
4. Spread pesto evenly over the crust, top with the broccoli mixture and
sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8
to 10 minutes.
 Serving size: 1 slice
 Nutrition Bonus: Vitamin C (45% daily value), Calcium (34% dv),
Vitamin A (31% dv)
9

 Exchanges: 2 starch, 1 vegetable, 1 medium fat meat, 1 1/2 fat
4. Hot Chile Grilled Cheese
This deconstructed version of a chile relleno
turned sandwich packs some heat and an
ooey-gooey filling. We like the flavor of
sourdough, but any kind of bread will work
well. Serve with: Coleslaw and sliced
pineapple.
Nutrition profile
 Healthy Aging
 High Fiber
 Low-Calorie
 Vegetarian
4 poblano peppers (see Note)
1 14-ounce can pinto beans, preferably low-sodium
3 tablespoons prepared salsa
1/8 teaspoon salt
1/2 cup shredded Monterey Jack or Cheddar cheese
2 tablespoons low-fat plain yogurt
3 scallions, sliced
2 tablespoons chopped fresh cilantro
8 slices sourdough bread
10
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Preparation
 Active
30 m
 Ready In
30 m
1. Place peppers in a microwave-safe bowl, cover with
plastic wrap and microwave on High until soft, 3 to 4
minutes. Let stand, covered, until cool enough to handle.
2. Meanwhile, combine beans, salsa and salt in a medium
bowl. Mash the beans with a fork until they begin to
form a paste (some can remain whole). Combine cheese,
yogurt, scallions and cilantro in a small bowl.
3. When the peppers are cool enough to handle, slice
each one in half lengthwise and remove the stem and
seeds.
4. Heat a panini maker to high. (No panini maker? See
Stovetop Variation, below.)
5. Spread 1/3 cup of the bean mixture on each of 4 slices
of bread. Top with a heaping tablespoon of the cheese
mixture. Place 2 pepper halves over the cheese. Cover
with the remaining slices of bread.
6. Grill the sandwiches in the panini maker until golden brown, about 4
minutes. Cut in half and serve immediately.
7. Stovetop Variation: Place four 15-ounce cans and a medium skillet (not
11

nonstick) by the stove. Heat 1 teaspoon canola oil in a large nonstick skillet
over medium heat. Place 2 sandwiches in the pan. Place the medium skillet on
top of the sandwiches, then weight it down with the cans. Cook the
sandwiches until golden on one side, about 2 minutes. Reduce the heat to
medium-low, flip the sandwiches, replace the top skillet and cans, and cook
until the second side is golden, 1 to 3 minutes more. Repeat with another 1
teaspoon oil and the remaining 2 sandwiches.
 Note: Dark green poblano peppers, smaller than a bell pepper but larger
than a jalapeño, can be fiery or relatively mild; there's no way to tell
until you taste them. Find them near other fresh peppers at most large
supermarkets.
 Per serving: 415 calories; 6 g fat(3 g sat); 9 g fiber; 70 g carbohydrates;
19 g protein; 157 mcg folate; 13 mg cholesterol; 6 g sugars; 0 g added
sugars; 756 IU vitamin A; 98 mg vitamin C; 143 mg calcium; 4 mg iron;
783 mg sodium; 305 mg potassium
 Nutrition Bonus: Vitamin C (163% daily value), Folate (39% dv), Iron
(20% dv)
 Carbohydrate Servings: 4 1/2
 Exchanges: 3 1/2 starch, 1 vegetable, 1 medium-fat meat
5. Inside-Out Lasagna
Here we take basic lasagna ingredients--ricotta
cheese, pasta and tomatoes--and skip the
layering and long baking time to make a super-
quick and satisfying meal for the whole family.
To cut down on prep time, look for presliced
mushrooms. For meat lovers, brown some
crumbled turkey sausage along with the onions
and garlic. Serve with: Steamed broccoli and whole-grain baguette.
12

Nutrition profile
 Bone Health
 Diabetic Appropriate
 Healthy Aging
 Heart Healthy
 High Blood Pressure
 High Calcium
 High Fiber
· 8 ounces whole-wheat rotini or fusilli
· 1 tablespoon extra-virgin olive oil
· 1 onion, chopped
· 3 cloves cloves garlic, sliced
· 8 ounces sliced white mushrooms (about 3 1/2 cups)
· 1/2 teaspoon salt
· 1/4 teaspoon freshly ground pepper
· 1 14-ounce can diced tomatoes with Italian herbs
· 8 cups baby spinach
· 1/2 teaspoon crushed red pepper (optional)
· 3/4 cup part-skim ricotta cheese
Preparation
· Active
25 m
13

· Ready In
25 m
1. Bring a large pot of water to a boil. Add pasta; cook until just
tender, 8 to 10 minutes or according to package directions. Drain and
transfer to a large bowl.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat.
Add onion and garlic and cook, stirring, until soft and beginning to
brown, about 3 minutes. Add mushrooms, salt and pepper and cook,
stirring, until the mushrooms release their liquid, 4 to 6 minutes.
3. Add tomatoes, spinach and crushed red pepper (if using). Increase
heat to medium-high; cook, stirring once halfway through, until the
spinach is wilted, about 4 minutes.
4. Toss the sauce with the pasta and divide among 4 bowls. Dollop
each serving with 3 tablespoons of ricotta.
 Serving size: about 1 1/2 cups
sugars; 4572 IU vitamin A; 27 mg vitamin C; 231 mg calcium; 4 mg
iron; 493 mg sodium; 815 mg potassium
 Nutrition Bonus: Vitamin A (90% daily value), Vitamin C (50% dv),
Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv)
14

 Exchanges: 3 starch, 2 vegetables, 1 lean meat, 1 fat
6. Mozzarella-Stuffed Turkey Burgers
These tasty turkey burgers, served on toasted
focaccia and dressed with marinara sauce, are
reminiscent of a sausage pizza. Shredded
mozzarella combined with fresh basil melts
beautifully inside these gems.
Nutrition profile
 Healthy Aging
 Low-Calorie
 Marinara Sauce
 2 teaspoons extra-virgin olive oil
 1 small onion, finely chopped
 4 cloves garlic, minced
 2 cups chopped plum tomatoes, with juices
 6 oil-packed sun-dried tomatoes, drained and finely chopped
 1/2 teaspoon salt
 1/2 teaspoon freshly ground pepper
 2 tablespoons chopped fresh basil
 Burgers
 1 pound 93%-lean ground turkey
 1/4 cup finely chopped scallions
 2 teaspoons minced garlic
 2 teaspoons Worcestershire sauce
15

 1 teaspoon freshly grated lemon zest
 1/2 teaspoon dried oregano
 1/2 cup shredded part-skim mozzarella cheese, divided
 2 tablespoons finely chopped fresh basil
 4 4-inch-square slices foccacia bread, (about 2 ounces each), toasted
Preparation
· Active
50 m
· Ready In 50m
1. To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over
medium heat. Add onion and garlic, cover and cook, stirring frequently, until
translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried
tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and
cook, stirring occasionally, until the tomatoes have broken down, 8 to 10
minutes. Stir in basil and remove from the heat. Transfer to a food processor
and pulse to form a coarse-textured sauce. Return to the pan and set aside.
2. To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce,
lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large
bowl. Gently combine, without overmixing, until evenly incorporated. Form
into 8 thin patties about 4 inches wide and 3/8 inch thick.
3. Combine 1/4 cup cheese and basil and place an equal amount in the center
of 4 patties. Cover with the remaining patties and crimp the edges closed.
16
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4. Heat 2 teaspoons oil in a large nonstick skillet over medium heat (see
Grilling Variation). Add burgers and cook, turning once, until an instant-read
thermometer inserted in the center registers 165 °F, 8 to 10 minutes total.
5. Warm the marinara on the stove. To assemble the burgers, spread 3
tablespoons of marinara on each toasted focaccia, top with a burger, about 3
more tablespoons of marinara and 1 tablespoon of the remaining cheese.
6. Grilling Variation: To grill the turkey burgers, preheat a grill to medium-
high. Oil the grill rack (see Tip). Grill the patties, turning once, until an
instant-read thermometer inserted in the center registers 165 °F, 8 to 10
minutes total.
· Make Ahead Tip: Cover and refrigerate the marinara sauce (Step 1) for up to
5 days.
· Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub
it over the rack. (Do not use cooking spray on a hot grill.) When grilling
delicate foods like tofu and fish, it is helpful to spray the food with cooking
spray.
· Serving size: 1 sandwich
· Per serving: 265 calories; 10 g fat(4 g sat); 2 g fiber; 13 g carbohydrates; 34
g protein; 56 mcg folate; 54 mg cholesterol; 4 g sugars; 0 g added sugars;
1074 IU vitamin A; 20 mg vitamin C; 155 mg calcium; 3 mg iron; 693 mg
sodium; 380 mg potassium
· Nutrition Bonus: Vitamin C (35% daily value), Vitamin A (20% dv),
Calcium & Iron (15% dv)
17

· Carbohydrate Servings: 1
· Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat, 1 fat
7. Chicken with Whole-Grain Mustard & Zucchini in
Packets
Mustard and thyme flavor chicken and veggies in
this easy dinner.
Nutrition profile
 Gluten-Free
 Healthy Aging
 Low-Calorie
 4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and
tenders removed (see Tip)
 2 tablespoons whole-grain mustard
 2 small zucchini, thinly sliced
 2 sweet banana peppers, or cubanelle peppers, cut into 1-inch pieces
 2 shallots, thinly sliced
 1 1/2 cups halved grape or cherry tomatoes
 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
18

Preparation
 Active
30 m
 Ready In
1 h
1. Preheat oven to 400 °F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long
pieces of parchment paper or foil. Fold in half crosswise.
With the parchment or foil folded, draw half a heart shape
on one side as you would if you were making a Valentine.
Use scissors to cut out the heart shape. Open up the heart.
3. Place a chicken breast on one side of each open heart
fairly close to the crease and leaving at least a 1-inch border
around the edges for folding and spread with mustard.
4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt
and pepper in a large bowl. Place about 1 1/4 cups of the
vegetable mixture on top of each piece of chicken.
5. Close the packet to cover the ingredients. Starting at the
top, seal the packet by folding the edges together in a series of small, tight
folds. Twist the tip of the packet and tuck it underneath to help keep the packet
closed. Place the packets on a large rimmed baking sheet (packets may
overlap slightly). Bake until the vegetables are tender and an instant-read
thermometer inserted into the thickest part of the chicken registers 165 °F,
about 25 minutes. (Carefully open one package to check for doneness—be
cautious of the steam.) Let the packets rest unopened for 5 minutes before
serving.
19

6. Grill Variation: Cooking in packets is great for the grill, but it's not safe to
put parchment paper over an open flame, so use foil. To prepare packets for
grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets
for each of four packets (the double layers will help protect the contents from
burning). Arrange the ingredients on one half of each double layer. Fold the
foil over the ingredients and tightly seal the packets by crimping and folding
the edges together. Grill over medium heat for 14 to 16 minutes, rotating the
packets to another spot on the grill about halfway through to ensure even
cooking.
Equipment: Parchment paper or foil
 Tip: It's difficult to find an individual chicken breast small enough for
one portion. Removing the thin strip of meat from the underside of a 5-
ounce to 6-ounce breast—the “tender”—removes about 1 ounce of meat
and yields a perfect individual portion. Wrap and freeze the tenders and
when you have gathered enough, use them in a stir-fry or for oven-baked
chicken fingers
 Nutrition Bonus: Vitamin C (60% daily value), Potassium (18% dv),
Vitamin A (15% dv)
 Carbohydrate Servings: 1/2
 Exchanges: 1 vegetable, 4 lean meat, 1 fat.
20
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8. Smoky Ham & Corn Salad
Fresh corn, diced deli ham and crunchy croutons
are tossed with a smoky, creamy dressing in this
light summer salad. Serve with a crisp glass of
rosé and sliced melon.
Nutrition profile
 Low-Calorie
 1/3 cup reduced-fat sour cream
 2 tablespoons distilled white vinegar
 1 teaspoon paprika, preferably smoked (see Shopping Tip)
 8 cups trimmed frisée, (about 1 large head) or 8 cups mixed salad greens
 1 medium tomato, diced
 1 cup fresh corn kernels, (from 1 large ear; see Tip)
 1 cup croutons, preferably whole-grain
 3/4 cup diced ham, (about 4 ounces)
Preparation
 Active
15 m
 Ready In
15 m
1. Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisee (or
salad greens), tomato, corn, croutons and ham; toss to coat.
21

 Shopping Tip: Smoked paprika is a spice made from ground smoke-
dried red peppers. It's available in some large supermarkets with other
spices.
 Tip: To remove corn from the cob, stand an uncooked ear of corn on its
stem end in a shallow bowl and slice the kernels off with a sharp, thin-
bladed knife.
 Serving size: about 2 cups
 Nutrition Bonus: Vitamin A (70% daily value), Folate (52% dv),
Vitamin C (25% dv), Potassium (20% dv)
 Exchanges: 1 starch, 1 vegetable, 1 lean meat, 1 fat
9. Stuffed Chicken Thighs Braised in Tomato Sauce
Spinach-Parmesan stuffing provides great
flavor in boneless, skinless chicken thighs. Try
it with the optional chicken livers in the
stuffing for an extra-rich treat. And don't
worry, even though when stuffed it looks like
the filling will ooze out, it doesn't. The egg in
the stuffing acts as a binder to keep everything
in place. The recipe makes plenty of sauce, so
be sure to cook up some pasta or make mashed
potatoes to serve alongside the saucy chicken.
22

Nutrition profile
 Healthy Aging
 Low-Calorie
 1 cup frozen (thawed) or cooked spinach, squeezed dry
 1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat
(see Tip)
 4 ounces fresh chicken livers, coarsely chopped (optional; see Note)
 1/2 cup freshly grated Parmesan cheese
 1 large egg, lightly beaten
 2 tablespoons chopped fennel fronds (optional)
 2 tablespoons finely chopped shallots
 1 tablespoon chopped garlic
 2 teaspoons chopped fresh thyme
 3/4 teaspoon freshly ground pepper, divided
 1/2 teaspoon salt, divided
 10 4- to 5-ounce boneless, skinless chicken thighs, trimmed
 Sauce
 2 cups finely chopped onion
 1/2 cup finely chopped carrot
 1/2 cup diced fennel bulb
 1/4 cup finely chopped shallot
 2 tablespoons minced garlic
 1 1/2 cups dry white wine
 3 cups reduced-sodium chicken broth
 1 28-ounce can crushed tomatoes
 2 tablespoons chopped fresh basil
 2 teaspoons chopped fresh thyme
23

Preparation
 Active
2 h
 Ready In
2 h 30 m
1. To prepare stuffing & chicken: Combine spinach and breadcrumbs in a
medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if
using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper
and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30
minutes or up to 1 day.
2. Place a chicken thigh skinned-side down on a work surface. Fill the thigh
with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by
the bone and placing the rest in the center of the thigh. Roll the thigh closed
and secure with 2 pieces of kitchen string. Repeat with the remaining thighs
and stuffing. (You may leftover stuffing.) Season with the remaining 1/4
teaspoon pepper and salt.
3. Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium-
high heat. Reduce heat to medium and add half the thighs, seam-side down.
Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total.
Transfer to a clean plate and repeat with the remaining thighs.
4. To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2
tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the
vegetables are soft and beginning to brown, about 5 minutes. Add wine and
24
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scrape up any browned bits; bring to a boil over medium heat and continue to
boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth,
tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat;
reduce heat to a simmer and cook, uncovered and turning the thighs
occasionally, until cooked through and tender, 35 to 40 minutes.
5. Remove the thighs with a slotted spoon; tent with foil to keep warm.
Simmer the sauce further to thicken it, if desired, or thin with a little broth or
water if it's too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt.
Serve the chicken with the sauce.
Make Ahead Tip: Prepare the stuffing (Step 1), cover and refrigerate for up to
1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day.
Equipment: Kitchen string
 Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread.
Tear bread into pieces and process in a food processor until coarse
crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
 Note: Look for fresh chicken livers that have not been previously frozen.
Previously frozen livers exude more liquid when cooking.
 Serving size: 1 thigh & 2/3 cup sauce
Iron, Potassium & Zinc (19% dv), Magnesium (16% dv)
 Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
25

10. The EatingWell Taco
Building the perfect taco is a very personal
task--cheese under meat, cheese on top, no
cheese at all? This is just our recommendation.
Nutrition profile
 Gluten-Free
 Healthy Aging
 Low-Calorie
 12 6-inch corn tortillas
 Canola oil cooking spray
 3/4 teaspoon chili powder, divided
 8 ounces 93%-lean ground beef
 8 ounces 99%-lean ground turkey breast
 1/2 cup chopped onion
 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand
(see Tip), or 1 1/4 cups petite-diced tomatoes
 1/2 teaspoon ground cumin
 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
 3 cups shredded romaine lettuce
 3/4 cup shredded reduced-fat Cheddar cheese
 3/4 cup diced tomatoes
 3/4 cup prepared salsa
 1/4 cup diced red onion
Preparation
 Active
26

55 m
 Ready In
1 h 15 m
1. To prepare taco shells: Preheat oven to 375 °F.
2. Working with 6 tortillas at a time, wrap in a barely damp cloth or paper
towel and microwave on High until steamed, about 30 seconds. Lay the
tortillas on a clean work surface and coat both sides with cooking spray;
sprinkle a little chili powder and salt on one side. Carefully drape each tortilla
over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with
the remaining 6 tortillas.
3. To prepare taco meat: Place beef, turkey and onion in a large nonstick
skillet over medium heat. Cook, breaking up the meat with a wooden spoon,
until cooked through, about 10 minutes. Transfer to a colander to drain off fat.
Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground
chipotle (or chili powder) and oregano. Cook over medium heat, stirring
occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
4. To assemble tacos: Fill each shell with a
generous 3 tablespoons taco meat, 1/4 cup
lettuce, 1 tablespoon each cheese, tomato and
salsa and 1 teaspoon onion.
 Make Ahead Tip: Store taco shells in an
airtight container for up to 2 days. Reheat
at 375°F for 1 to 2 minutes before serving.
Cover and refrigerate taco meat for up to 1
day. Reheat just before serving.
 Tip: Look for Rotel brand diced tomatoes with green chiles—original or
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mild, depending on your spice preference—and set the heat level with
either ground chipotle chile (adds smoky heat) or chili powder (adds rich
chili taste without extra spice).
 To warm tortillas, wrap in barely damp paper towels and microwave on
High for 30 to 45 seconds or wrap in foil and bake at 300°F until
steaming, 5 to 10 minutes.
 Serving size: 2 filled tacos
sugars; 2435 IU vitamin A; 10 mg vitamin C; 120 mg calcium; 2 mg
 Nutrition Bonus: Vitamin A (49% daily value), Vitamin C & Zinc (17%
dv)
 Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat
11. Turkey Cutlets with Rhubarb Chutney
Try rhubarb in this tangy chutney with golden
raisins and fresh ginger, served with turkey. You
can also pair the sauce with grilled boneless,
skinless chicken breasts or lean pork chops. Serve
with: Whole-wheat couscous and steamed
asparagus.
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Nutrition profile
 Gluten-Free
 Healthy Aging
 Heart Healthy
 Low-Calorie
 Low Sodium
Ingredients 4 servings
 2 teaspoons plus 1 tablespoon canola oil, divided
 1/3 cup chopped red onion
 2 cups sliced fresh or frozen rhubarb (thawed and drained, if frozen)
 1/3 cup golden raisins
 1/3 cup light brown sugar
 1 tablespoon cider vinegar
 2 teaspoons minced fresh ginger or 1/4 teaspoon ground ginger
 4 turkey cutlets (about 1 pound), 1/4 inch thick
Preparation
 Active
20 m
 Ready In
20 m
1. Heat 2 teaspoons oil in a small saucepan over medium heat. Add onion and
cook, stirring, until softened, about 3 minutes. Add rhubarb, raisins, brown
sugar, vinegar, ginger and 1/8 teaspoon pepper; bring to a boil over medium-
high and cook, stirring occasionally, until the rhubarb is soft and breaking
down, 5 to 10 minutes more (it will take less time if using thawed frozen
29

rhubarb). Remove from the heat and cover to keep warm.
2. Sprinkle turkey on both sides with salt and the remaining
1/8 teaspoon pepper. Heat the remaining 1 tablespoon oil in a
large nonstick skillet over medium-high heat. Add the turkey
and cook until browned on both sides and just cooked through,
2 to 3 minutes per side. Serve the turkey with the chutney.
carbohydrates; 29 g protein; 16 mcg folate; 70 mg
cholesterol; 24 g sugars; 16 g added sugars; 63 IU
vitamin A; 6 mg vitamin C; 74 mg calcium; 2 mg iron;
 Nutrition Bonus: Potassium (18% daily value)
 Exchanges: 1/2 fruit, 1 1/2 other carbohydrates, 4 lean
meat, 1 fat
12. Oven-Barbecued Pork Chops
Need a little summertime
flavor? Try this swift recipe
and enjoy a “barbecue”
indoors. Make it a meal:
Serve with coleslaw and cornbread.
Nutrition profile
 Gluten-Free
 Heart Healthy
 Low-Calorie
30

 Low Sodium
 1 1/2-1 3/4 pounds bone-in, 3/4-inch-thick pork rib chops, trimmed of fat
 3 teaspoons canola oil, divided
 1 medium onion, diced
 1 clove garlic, minced
 1/3 cup orange juice
 1/2 cup barbecue sauce
Preparation
 Active
20 m
 Ready In
30 m
1. Preheat oven to 400 °F.
2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large
ovenproof skillet over high heat. Add the pork chops and cook until beginning
to brown, 1 to 2 minutes per side. Transfer to a plate.
3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring,
until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant,
30 seconds. Add orange juice and cook until most of the liquid has evaporated,
30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the
pan, turning several times to coat with the sauce.
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4. Transfer the pan to the oven and bake until the pork chops are barely pink in
the middle and an instant-read thermometer registers 145 °F, 6 to 10 minutes.
Serve the sauce over the pork chops.
 Tip: Check the sodium content of your favorite barbecue sauce if you
have sodium sensitivity—some can be quite high. This recipe was
developed with Annie's Natural Hot Chipotle BBQ Sauce, which has
only 240 mg sodium per 2-tablespoon serving.
 Serving size: 1 pork chop & about 1/4 cup sauce
 Nutrition Bonus: Vitamin C (21% daily value).
 Exchanges: 1/2 other carbohydrate, 3 1/2 lean meat
13. Beef & Cabbage Stir-Fry with Peanut Sauce
The subtly sweet peanut sauce blends deliciously
in this beef, cabbage and carrot sauté. Spice up
the dish with a few dashes of your favorite hot
sauce. Serve with udon noodles.
Nutrition profile
 Dairy-Free
 Gluten-Free
 Healthy Aging
 Heart Healthy
32

 1/4 cup smooth natural peanut butter
 1/3 cup orange juice
 3 tablespoons reduced-sodium soy sauce
 1 tablespoon rice vinegar
 2 teaspoons sugar
 4 teaspoons canola oil, divided
 1 pound sirloin steak, trimmed and thinly sliced (see Tip)
 1 small head Savoy cabbage, thinly sliced
 2-5 tablespoons water
 2 medium carrots, grated
 1/4 cup chopped unsalted roasted peanuts, (optional)
Preparation
 Active
40 m
 Ready In
40 m
1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a
medium bowl until smooth.
2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add
garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook,
stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer
to a bowl.
3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add
33

cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5
minutes. Add carrots (and more water if necessary to prevent sticking or
burning) and cook, stirring, until just tender, about 3 minutes more. Return the
steak and any accumulated juices to the pan, then pour in the peanut sauce and
toss to combine. Serve sprinkled with peanuts (if using).
 Tip: For thinly sliced beef, freeze for 30 minutes to make it easier to cut
into very thin slices.
 People with celiac disease or gluten-sensitivity should use soy sauces
that are labeled "gluten-free," as soy sauce may contain wheat or other
gluten-containing sweeteners and flavors.
 Serving size: 1 3/4 cup
Folate (40% dv), Potassium (25% dv), Magnesium (19% dv)
 Exchanges: 2 vegetable, 3 lean meat, 2 fat
14. Sweet Potato & Black Bean Chili
Make a double batch of this quick vegetarian chili,
full of black beans and sweet potatoes, and eat it for
lunch the next day or freeze the extras for another
night. We love the smoky heat from the ground
chipotle, but omit it if you prefer a mild chili. Serve
with tortilla chips or cornbread and coleslaw.
34

Nutrition profile
 Gluten-Free
 Healthy Aging
 High Fiber
 Low-Calorie
 Vegan
 Vegetarian
 1 tablespoon plus 2 teaspoons extra-virgin olive oil
 1 medium-large sweet potato, peeled and diced
 1 large onion, diced
 2 tablespoons chili powder
 4 teaspoons ground cumin
 1/2 teaspoon ground chipotle chile
 2 1/2 cups water
 2 15-ounce cans black beans, rinsed
 1 14-ounce can diced tomatoes
 4 teaspoons lime juice
 1/2 cup chopped fresh cilantro
Preparation
· Active
25 m
· Ready In
40 m
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and
onion and cook, stirring often, until the onion is beginning to soften, about 4
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minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring
constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce
heat to maintain a gentle simmer and cook until the sweet potato is tender, 10
to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a
simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5
minutes. Remove from heat and stir in cilantro.
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3
months.
 Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground
chipotle chile pepper can be found in the spice section of most
supermarkets
 Serving size: about 2 cups
Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16%
dv).
 Exchanges: 3 starch, 1 vegetable, 1 lean meat
36

15. Quick Coq au Vin
Here's a quick version of Coq au Vin, a red wine-
braised chicken-and-vegetable stew that usually
takes the better part of an afternoon to make.
Serve with herbed mashed potatoes and green
beans.
Nutrition profile
 Healthy Aging
 Low-Calorie
Ingredients (1 serving)
 1/4 cup all-purpose flour
 2 bone-in chicken breasts (about 12 ounces each), skin removed,
trimmed
 1/4 cup water
 2 tablespoons extra-virgin olive oil, divided
 4 ounces mushrooms, quartered (about 1 1/2 cups)
 2 large carrots, thinly sliced
 1 small onion, halved and sliced
 1 teaspoon crumbled dried rosemary
 1 14-ounce can reduced-sodium chicken broth
 1/2 cup dry red wine, preferably Zinfandel
 1 tablespoon tomato paste
 2 tablespoons chopped fresh parsley
37

Preparation
· Active
45 m
· Ready In
45 m
1. Place flour in a shallow dish. Cut each chicken breast in half on the
diagonal to get 4 portions about equal in weight. (Two will be smaller but
thicker, the other two larger but thinner.) Sprinkle the chicken with 1/4
teaspoon each salt and pepper and dredge in the flour. Whisk water with 2
tablespoons of the leftover flour in a small bowl; set aside.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
Reduce heat to medium and add the chicken. Cook, turning once or twice,
until lightly browned on all sides, 5 to 7 minutes total. Transfer to a plate.
3. Add the remaining 1 tablespoon oil to the pan; reduce heat to medium-low.
Add mushrooms, carrots, onion and rosemary and cook, stirring occasionally,
until the vegetables are softened and browned in spots, about 5 minutes. Add
broth, wine, tomato paste and the remaining 1/4 teaspoon each salt and pepper.
Stir until the tomato paste is dissolved. Bring to a simmer.
4. Return the chicken and any accumulated juice to the pan. Cover, reduce the
heat to maintain a simmer and cook, stirring once or twice, until an instant-
read thermometer inserted into the thickest part of the breast registers 165 °F,
15 to 20 minutes. Transfer the chicken to a serving plate.
5. Increase the heat under the sauce to medium-high. Stir the water-flour
mixture, add it to the pan and cook, stirring, until the sauce is thickened, about
1 minute. Serve the chicken with the sauce, sprinkled with parsley.
38

 Serving size: 1/2 breast & 3/4 cup sauce
 Nutrition Bonus: Vitamin A (125% daily value), Potassium (19% dv)
 Exchanges: 1 other carbohydrate, 2 lean meat, 1 1/2
fat
16. Honey-Mustard Turkey Cutlets &
Potatoes
Potatoes, leeks and turkey
burst with intense flavor when
roasted with honey, mustard
and curry. Serve with: Steamed
snow peas and carrots and a
glass of white wine.
Nutrition profile
 Gluten-Free
 Healthy Aging
 Heart Healthy
 Low-Calorie
 Low Sodium
39

 3 medium leeks, white and light green parts only, thinly sliced
 1 pound Yukon Gold potatoes, thinly sliced
 2 tablespoons canola oil, divided
 3 tablespoons honey
 3 tablespoons Dijon mustard
 1 1/2 teaspoons curry powder
 1 pound turkey cutlets
Preparation
 Active
25 m
 Ready In
40 m
1. Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.
2. Place sliced leeks in a colander; rinse and drain well. Toss the leeks,
potatoes, 1 tablespoon oil, 1/4 teaspoon pepper and 1/8 teaspoon salt on the
prepared baking sheet. Bake for 15 minutes, stirring once.
3. Meanwhile, whisk the remaining 1 tablespoon oil, honey, mustard and curry
powder in a small bowl until smooth. Sprinkle both sides of cutlets with the
remaining 1/4 teaspoon pepper and 1/8 teaspoon salt.
4. Reduce heat to 400 °F. Toss the leeks and potatoes with 2 tablespoons of the
honey-mustard sauce. Place the cutlets on top of the vegetables and spread the
remaining sauce over the cutlets. Return to the oven and bake until the turkey
is cooked through and the potatoes are tender, 12 to 15 minutes more.
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 Easy cleanup: Recipes that require cooking spray can leave behind a
sticky residue that can be hard to clean. To save time and keep your
baking sheet looking fresh, line it with a layer of foil before you apply
the cooking spray.
 Nutrition Bonus: Vitamin C (50% daily value), Potassium (27% dv),
Iron (22% dv), Vitamin A (20% dv)
 Exchanges: 2 starch, 2 vegetable, 4 lean meat
17. Steak Bun
“Bun” is a Vietnamese noodle dish typically
made with cold rice noodles, lots of crunchy
vegetables and thinly sliced beef or pork all
tossed in a sweet and tangy sauce. It's perfect
for a hot summer night. Serve with sliced
mango and iced mint green tea.
Nutrition profile
 Gluten-Free
 Low-Calorie
 1 tablespoon canola oil
 1 pound sirloin steak or strip steak (1-1 1/4 inches thick), trimmed
41

 6 ounces wide rice noodles
 1/2 cup rice vinegar
 2 tablespoons fish sauce (see Note)
 2 tablespoons sugar, or to taste
 4 cups shredded napa cabbage
 1 1/2 cups shredded carrot
 1 cup thinly sliced radishes
 1 cup slivered fresh basil and/or mint
 1/2 cup finely chopped unsalted roasted peanuts
Preparation
· Active
35 m
· Ready In
35 m
1. Heat oil in a large skillet, preferably cast-iron, over medium-high heat until
shimmering. Reduce heat to medium, add steak and cook, turning once, 3 to 5
minutes per side for medium-rare. Let rest on a clean cutting board for 5
minutes.
2. Meanwhile, bring a large pot of water to a boil. Cook rice noodles until just
tender, 6 to 8 minutes or according to the package directions. Drain the
noodles and rinse under cold water.
3. Whisk vinegar, fish sauce and sugar to taste in a large bowl until the sugar
is dissolved. Slice the steak into thin matchsticks. Add the steak and any
accumulated juice to the bowl along with the noodles, cabbage, carrot,
radishes, basil and/or mint and peanuts; toss to combine. Serve immediately.
42

 Note: Fish sauce is a pungent Southeast Asian condiment made from
salted, fermented fish. Find it in the Asian-food section of large
supermarkets and in Asian specialty markets. We use Thai Kitchen fish
sauce, lower in sodium than other brands (1,190 mg per tablespoon), in
our recipe testing and nutritional analyses.
 Serving size: about 1 1/2 cups
 Exchanges: 1 1/2 starch, 2 vegetable, 2 lean meat, 1 1/2 fat
18. Hilary's Heavenly Eggs
This unusual combination of eggs braised in
tomato sauce served on crusty bread is out of this
world. Also try it over angel hair pasta. Serve
with: Steamed broccolini.
Nutrition profile
 Healthy Aging
 Low-Calorie
 Vegetarian
 1 medium onion, thinly sliced
 2 cloves garlic, sliced
 1 ounce pancetta, chopped (optional)
43

 2 cups prepared marinara sauce
 4 large eggs
 6 large fresh basil leaves, torn into small pieces
 1 tablespoon grated Parmesan cheese
 4 slices whole-wheat country bread, toasted
Preparation
· Active
35 m
· Ready In
35 m
1. Heat oil in large skillet over medium heat. Add onion, garlic and pancetta
(if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to
6 minutes.
2. Reduce heat to medium-low. Add marinara and adjust heat to maintain a
simmer. Crack an egg into a small bowl, taking care not to break the yolk.
Make a well in the sauce roughly large enough to hold the egg and slip it in so
that the yolk and most of the white is contained (some white may spread out).
Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle
the sauce with basil; cover and cook until the eggs are the desired doneness, 6
to 8 minutes for medium-set. Remove from the heat and sprinkle with
Parmesan and pepper.
3. To serve, top each slice of toasted bread with an egg and sauce. Serve
immediately.
44

 Nutrition Bonus: Vitamin A (25% daily value), Iron (16% dv), Calcium
& Potassium (15% dv)
 Exchanges: 1 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat
19. Black-Eyed Peas with Pork & Greens
This boldly flavored spin on Hoppin' John
replaces salt pork or bacon with lean pork chops.
Plus we've added greens--in this case kale--a
traditional accompaniment with the dish. Serve
with cornbread and a glass of Spanish rioja.
Nutrition profile
 Gluten-Free
 Heart Healthy
 Low-Calorie
 Low Sodium
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 1 pound boneless pork chops, trimmed, cut into 1/2-inch pieces
 1 tablespoon canola oil
 1 medium onion, chopped
 2 tablespoons tomato paste
 1 cup instant brown rice
 8 cups roughly chopped kale leaves, (about 1 small bunch), tough stems
removed
 1 14-ounce can reduced-sodium chicken broth
 2 tablespoons cider vinegar, or sherry vinegar
 1/2 teaspoon smoked paprika, preferably hot (see Tip)
 1 15-ounce can black-eyed peas, rinsed
Preparation
· Active
30 m
· Ready In
45 m
1. Toss pork with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick
skillet over medium heat. Add the pork and cook, stirring, until just cooked
through, 4 to 6 minutes. Transfer to a bowl with a slotted spoon.
2. Add onion, tomato paste and rice to the pan and cook until the onion
softens, about 4 minutes. Add kale and garlic and cook until the kale begins to
wilt, 1 to 2 minutes. Stir in broth, vinegar, paprika and the remaining 1/4
teaspoon salt. Bring to a boil. Cover, reduce heat and simmer until the rice is
done, 15 to 20 minutes. Stir in the reserved pork and black-eyed peas and heat
46

for 1 minute.
 Tip: Smoked paprika is a spice made from grinding smoke-dried red
peppers. It's available in sweet, bittersweet and hot. Find it in the spice
section of large supermarkets
 Serving size: 1 1/3 cups
 Nutrition Bonus: A (278% daily value), Vitamin C (187% dv),
Potassium (23% dv), Magnesium (21% dv), Zinc & Iron (16% dv),
Calcium (15%).
 Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat, 1/2 fat
20. Szechuan Tofu & Green Bean Stir-Fry
This spicy vegetarian stir-fry is a great way
to use green beans when they're bountiful
and inexpensive at the supermarket. You can
also try it with other vegetables, such as
broccoli or peppers, just make sure to cut
them into small pieces so that they cook
quickly. Coating the tofu in cornstarch
before you cook it gives it a light crust.
Nutrition profile
 Bone Health
 Gluten-Free
 Healthy Aging
47

 High Calcium
 Low-Calorie
 Vegan
 1/2 cup water, divided
 1/4 cup reduced-sodium soy sauce
 1 tablespoon tomato paste
 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
 2 teaspoons sugar
 1/4-1/2 teaspoon crushed red pepper, or to taste
 1 teaspoon plus 2 tablespoons cornstarch, divided
 1 14-ounce package extra-firm tofu, drained
 2 tablespoons canola oil, divided
 4 cups green beans, trimmed and cut in half
 2 teaspoons minced fresh ginger
Preparation
· Active
30 m
· Ready In
30 m
1. Whisk 1/4 cup water, soy sauce, tomato paste,
vinegar, sugar, crushed red pepper to taste and 1
teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch
cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons
cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add
48

the tofu and spread out across the surface of the pan. Let cook undisturbed for
2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until
lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add
green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the
remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to
4 minutes. Stir the reserved soy sauce mixture and pour it over the green
beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook,
stirring, until heated through, about 1 minute more.
 Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is
available in many Asian specialty markets. If unavailable, balsamic
vinegar is an acceptable substitute.
 People with celiac disease or gluten-sensitivity should use soy sauces
that are labeled "gluten-free," as soy sauce may contain wheat or other
gluten-containing sweeteners and flavors.
 Serving size: 1 1/2 cups
carbohydrates; 12 g protein; 55 mcg folate; 0 mg cholesterol; 5 g sugars;
2 g added sugars; 864 IU vitamin A; 12 mg vitamin C; 256 mg calcium;
3 mg iron; 816 mg sodium; 352 mg potassium
 Nutrition Bonus: Calcium (26% daily value), Vitamin C (22% dv),
Vitamin A (17% dv).
 Exchanges: 2 vegetable, 1 plant protein, 1 1/2 fat
49

21. Cheese-&-Spinach-Stuffed Portobellos
Here we take the elements of a vegetarian lasagna
filling--ricotta, spinach and Parmesan cheese--and
nestle them into roasted portobello mushroom caps.
The recipe works best with very large portobello
caps; if you can only find smaller ones, buy one or
two extra and divide the filling among all the caps.
Serve with a tossed salad and a whole-wheat dinner roll or spaghetti tossed
with marinara sauce.
Nutrition profile
 Bone Health
 Gluten-Free
 Healthy Aging
 High Calcium
 Low-Calorie
 4 large portobello mushroom caps
 1 cup part-skim ricotta cheese
 1 cup finely chopped fresh spinach
 1/2 cup finely shredded Parmesan cheese, divided
 2 tablespoons finely chopped kalamata olives
 1/2 teaspoon Italian seasoning
 3/4 cup prepared marinara sauce
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Preparation
· Active
20 m
· Ready In
40 m
1. Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.
2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt
and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian
seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place
marinara sauce in a small bowl, cover and microwave on High until hot, 30
seconds to 1 1/2 minutes.
4. When the mushrooms are tender, carefully pour out any liquid accumulated
in the caps. Return the caps to the pan gill-side up. Spread 1 tablespoon
marinara into each cap; cover the remaining sauce to keep warm. Mound a
generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining
1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining
marinara sauce.
 Easy cleanup: Recipes that require cooking spray can leave behind a
sticky residue that can be hard to clean. To save time and keep your
baking sheet looking fresh, line it with a layer of foil before you apply
the cooking spray.
51

 Nutrition Bonus: Calcium (31% daily value), Vitamin A (28% dv),
Potassium (20% dv).
 Exchanges: 2 vegetable, 1 medium-fat meat, 1 fat
22. Crispy Turkey Tostadas
Shredded leftover turkey tops homemade
tostadas in this Tex-Mex favorite. Making your
own tostada shells from fresh corn tortillas is
easier than you might think--crisp them up in
the oven while you prepare the toppings.
Choose either regular petite diced tomatoes or
those with added jalapeños, depending on your
inclination for spicy food. Serve with black
beans, rice and extra salsa or hot sauce on the side.
Nutrition profile
 Gluten-Free
 Healthy Aging
 High Fiber
 Low-Calorie
 1 14-ounce can petite diced tomatoes, preferably with jalapeños
 1 medium onion, thinly sliced
 3 cups shredded cooked turkey, or chicken (12 ounces)
 8 corn tortillas
 Canola or olive oil cooking spray
52

 1 avocado, pitted
 1/4 cup prepared salsa
 2 tablespoons reduced-fat sour cream
 2 tablespoons chopped fresh cilantro
 1 cup shredded romaine lettuce
 1/2 cup shredded Monterey Jack cheese
Preparation
· Active
35 m
· Ready In
35 m
1. Position racks in the upper and lower thirds of the oven;
preheat to 375 °F.
2. Bring tomatoes and their juice to a boil in a medium
saucepan over medium heat. Add onion and cook, stirring
occasionally, until the onion is soft and most of the liquid has
evaporated, 15 to 20 minutes. Add turkey (or chicken) and
cook until heated through, 1 to 2 minutes.
3. Meanwhile, coat tortillas on both sides with cooking spray.
Divide the tortillas between 2 large baking sheets. Bake,
turning once, until crisped and lightly brown, about 10 minutes.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until
combined.
5. To assemble tostadas, spread each crisped tortilla with some of the avocado
mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.
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 Tip: To poach chicken breasts, place boneless, skinless chicken breasts
in a medium skillet or saucepan. Add lightly salted water to cover and
bring to a boil. Cover, reduce heat to low and simmer gently until
chicken is cooked through and no longer pink in the middle, 10 to 12
minutes.
Cut Down on Dishes: A rimmed baking sheet is great for everything
from roasting to catching accidental drips and spills. For effortless
cleanup and to keep your baking sheets in tip-top shape, line them with a
layer of foil before each use.
 Serving size: 2 tostadas
 Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A &
Vitamin C (20% daily value), Iron (15% dv)
 Exchanges: 1 1/2 starch, 2 vegetable, 4 lean meat, 1 1/2 fat
23. Hungarian Beef Goulash
This streamlined goulash skips the step of
browning the beef, and instead coats it in a
spice crust to give it a rich mahogany hue.
This saucy dish is a natural served over
whole-wheat egg noodles. Or, for something
different, try prepared potato gnocchi or
spaetzle.
54

Nutrition profile
 Gluten-Free
 Heart Healthy
 Low-Calorie
 Low Sodium
 2 pounds beef stew meat, (such as chuck), trimmed and cubed
 2 teaspoons caraway seeds
 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two),
preferably Hungarian
 Freshly ground pepper, to taste
 1 large or 2 medium onions, chopped
 1 small red bell pepper, chopped
 1 14-ounce can diced tomatoes
 1 14-ounce can reduced-sodium beef broth
 1 teaspoon Worcestershire sauce
 2 bay leaves
 1 tablespoon cornstarch mixed with 2 tablespoons water
 2 tablespoons chopped fresh parsley
Preparation
· Active
30 m
· Ready In
4 h 30 m
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1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the
bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and
pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top
with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium
saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay
leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on
high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the
stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3
times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4
months. | Prep ahead: Trim beef and coat with spice mixture. Prepare
vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic.
Refrigerate in separate covered containers for up to 1
 Ingredient Note: Paprika specifically labeled as “Hungarian” is worth
seeking out for this dish because it delivers a fuller, richer flavor than
regular or Spanish paprika. Find it at specialty-foods store
For easy cleanup, try a slow-cooker liner. These heat-resistant,
disposable liners fit neatly inside the insert and help prevent food from
sticking to the bottom and sides of your slow cooker.
 Serving size: 1 cup
56

 Nutrition Bonus: Vitamin C (40% daily value), Zinc (38% dv), Vitamin
A (25% dv)
 Carbohydrate Servings: 1/2
 Exchanges: 1 vegetable, 3 lean meat
24. EatingWell Fish Sticks
You can make these homemade fish sticks
in about the same amount of time it takes
to bake a box of the frozen kind--with a
fraction of the fat.
Nutrition profile
 Healthy Aging
 Low-Calorie
 Canola oil cooking spray
 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain
dry breadcrumbs
 1 cup whole-grain cereal flakes
 1 teaspoon lemon pepper
 1/2 teaspoon garlic powder
 1/2 teaspoon paprika
 1/2 cup all-purpose flour
 2 large egg whites, beaten
57

 1 pound tilapia fillets, cut into 1/2-by-3-inch strips
Preparation
· Active
30 m
· Ready In
40 m
1. Preheat oven to 450 °F. Set a wire rack on a baking sheet; coat with cooking
spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and
salt in a food processor or blender and process until finely ground. Transfer to
a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish.
Dredge each strip of fish in the flour, dip it in the egg and then coat all sides
with the breadcrumb mixture. Place on the prepared rack. Coat both sides of
the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and
crisp, about 10 minutes.
 Ingredient notes: We like Ian's brand of coarse dry whole-wheat
breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-
foods section of large supermarkets. To make your own breadcrumbs,
trim crusts from firm sandwich bread. Tear the bread into pieces and
process in a food processor until coarse crumbs form. (To make fine dry
breadcrumbs, process until very fine.) Spread on a baking sheet and bake
at 250°F until dry, about 10 to 15 minutes. One slice of bread makes
about 1/3 cup dry breadcrumbs.
58

 U.S. farm-raised tilapia is a better choice for the environment because it
is usually grown in closed farming systems that limit pollution.
Easy cleanup: Recipes that require cooking spray
can leave behind a sticky residue that can be hard to
clean. To save time and keep your baking sheet
looking fresh, line it with a layer of foil before you
apply the cooking spray.
 Serving size: 6 fish sticks
 Per serving: 303 calories; 4 g fat(1 g sat); 4 g fiber;
37 g carbohydrates; 31 g protein; 74 mcg folate; 57
mg cholesterol; 2 g sugars; 0 g added sugars; 142 IU
vitamin A; 0 mg vitamin C; 20 mg calcium; 2 mg
 Nutrition Bonus: Folate (24% daily value), Iron
(15% dv)
 Exchanges: 2 starch, 3 lean
25. Neapolitan Meatballs
A touch of cinnamon
distinguishes these delicious tomato-sauced
meatballs. Adding whole-grain bulgur allows you
to use less meat, resulting in meatballs with less
than half the total fat and saturated fat of the
original. Plus a vibrant-tasting combination of
fresh and canned tomatoes in the sauce helps
reduce the sodium by two-thirds. Serve with
pasta, polenta or even on a whole-grain roll with a bit of melted part-skim
59

mozzarella for a meatball sub.
Nutrition profile
 Low-Calorie
 1/2 cup bulgur, (see Ingredient Note)
 2 tablespoons extra-virgin olive oil, divided
 8 cloves garlic, very thinly sliced
 1/4 teaspoon crushed red pepper
 2 28-ounce cans diced tomatoes
 4 cups diced plum tomatoes, (about 1 1/2 pounds)
 2 cups cubed whole-wheat country bread
 1 large egg
 1 large egg white
 1 pound 93%-lean ground beef
 1/2 cup finely shredded Parmesan cheese
 1/2 teaspoon ground cinnamon
 1/2 teaspoon freshly ground pepper, plus more to taste
 1/2 teaspoon sugar, (optional)
Preparation
· Active
1 h
· Ready In
2 h
1. Place bulgur in a medium bowl and cover generously with hot water. Let
60
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soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.
2. Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low
heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened
but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes;
increase heat to medium-high and bring to a simmer. Reduce heat to low.
Partially cover and let simmer while you prepare meatballs.
3. Place bread in a medium bowl and cover with cold water. Let soak for a few
minutes. Drain and squeeze out moisture.
4. Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef,
Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher
and/or your hands. Form into 20 oval meatballs about 2 inches long.
5. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-
high heat. Add half the meatballs and cook, turning occasionally, until
browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot
with paper towels. Brown the remaining meatballs.
6. Mash the simmering tomato sauce with a potato masher to break down any
large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat,
partially covered, for 50 minutes.
7. Taste the sauce and add sugar, if it seems tart, and additional pepper to taste.
Serve the meatballs with the sauce.
 Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up
to 3 months.
 Shopping Tip: Bulgur is made by parboiling, drying and coarsely
grinding or cracking wheat berries. Unlike cracked wheat, it simply
61

needs a quick soak in hot water for most uses. Look for bulgur in the
natural-foods section of large supermarkets, near other grains.
 Serving size: 2-3 meatballs
 Exchanges: 1/2 starch, 1 vegetable, 2 1/2 lean meat
62
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