- 8 ounces whole-wheat spaghetti or lo mein noodles
- 1/2 cup dry sherry
- 1 teaspoon freshly grated lime zest
- 2 tablespoons lime juice
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons chile-garlic sauce, or to taste
- 1 tablespoon light brown sugar
- 1 teaspoon canola oil plus 1 tablespoon, divided
- 4 large eggs, beaten
- 3 cups sliced shiitake mushroom caps
- 2 red, orange or yellow bell peppers, sliced
- 6 cups thinly sliced green cabbage
- 1 bunch scallions, sliced, divided
It will take around 30 minutes to prepare, and 30 minutes to cook.
- Cook spaghetti (or noodles) according to package directions. Drain.
- Combine sherry, lime zest and juice, soy sauce, chile-garlic sauce and brown sugar in a small bowl. Set aside.
- Heat a 14-inch flat-bottom wok over high heat. Add 1 teaspoon oil and swirl to coat the pan. Add eggs and tilt wok to create an omelet. Cook until set, 30 seconds to 1 minute. Turn the omelet over and cook 30 seconds more. Remove to a clean cutting board and cut into strips.
- Add the remaining 1 tablespoon oil, mushrooms and bell peppers to the wok; stir-fry for 2 minutes. Add cabbage. Reserve about 2 tablespoons of the scallions for garnish and add the rest to the wok. Stir-fry until all the vegetables are tender-crisp, about 2 minutes more. Add the chile-lime sauce and the noodles; toss to coat. Add the omelet strips and stir-fry until heated through, 1 to 2 minutes more. Serve sprinkled with the reserved scallions.
Serving size: about 2 cups; Per serving: 343 calories; 9 g fat(2 g sat); 10 g fiber; 52 g carbohydrates; 15 g protein; 120 mcg folate; 149 mg cholesterol; 11 g sugars; 3 g added sugars; 1,971 IU vitamin A; 97 mg vitamin C; 98 mg calcium; 4 mg iron; 587 mg sodium; 616 mg potassium; Nutrition Bonus: Vitamin C (162% daily value), Vitamin A (39% dv), Folate (30% dv), Iron (22% dv); Carbohydrate Servings: 3 1/2; Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1 fat
This lunch will take 10 minutes to prepare and 10 minutes to cook
- Pack snap peas, blueberries, apple, cheese, hummus and crackers in a divided bento-style lunch box or in separate containers with lids.
Serving size: 1 bento box; Per serving: 380 calories; 17 g fat(7 g sat); 9 g fiber; 47 g carbohydrates; 14 g protein; 70 mcg folate; 29 mg cholesterol; 16 g sugars; 0 g added sugars; 977 IU vitamin A; 42 mg vitamin C; 246 mg calcium; 3 mg iron; 504 mg sodium; 430 mg potassium; Nutrition Bonus: Vitamin C (70% daily value), Calcium (25% dv), Vitamin A (20% dv); Carbohydrate Servings: 3; Exchanges: 2 fat, 1 1/2 starch, 1 fat, 1 carbohydrate, 1/2 lean protein
Chicken and White Bean Salad
- 1 medium clove garlic
- 1/4 teaspoon salt
- 5 tablespoons extra-virgin olive oil
- 6 tablespoons fresh orange juice, plus more to taste
- 1/4 cup white-wine vinegar or red-wine vinegar
- 1 tablespoon Dijon mustard
- 2 1/2 cups diced cooked chicken breast
- 2 cups diced zucchini and/or summer squash (about 2 small)
- 1 1/2 cups diced celery
- 1/4 cup finely diced ricotta salata, halloumi or feta cheese
- 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
- 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
- Salt & freshly ground pepper to taste (optional)
- 2 cups torn escarole or romaine lettuce
- 2 cups torn radicchio leaves.
Serving size: about 2 cups; Per serving: 428 calories; 23 g fat(5 g sat); 8 g fiber; 24 g carbohydrates; 34 g protein; 85 mcg folate; 79 mg cholesterol; 4 g sugars; 0 g added sugars; 1,499 IU vitamin A; 28 mg vitamin C; 120 mg calcium; 2 mg iron; 647 mg sodium; 648 mg potassium; Nutrition Bonus: Vitamin C (47% daily value), Vitamin A (30% dv), Folate (21% dv); Carbohydrate Servings: 1 1/2; Exchanges: 1 starch, 2 vegetable, 4 lean meat, 3 fat
This salad will take 25 minutes to prepare and 25 minutes to cook
- To prepare vinaigrette: Peel the garlic and smash with the side of a chef's knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
- To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
- Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
- Make Ahead Tip: Prepare through Step 2 (omitting basil), cover and refrigerate for up to 2 days. Stir in chopped basil just before serving.
- To poach chicken breasts, place about 1 pound boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. Ricotta salata and halloumi are both firm, salted cheeses that can be found at large supermarkets and cheese shops.
this takes about 35 minutes to prepare and 35 minutes to make
- Heat 1 teaspoon oil in a large flat-bottom carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
- Add 1 tablespoon oil to the pan along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper, carrot and peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
- Add the remaining 1 tablespoon oil to the pan; add quinoa and stir until hot, 1 to 2 minutes. As you stir, pull the quinoa from the bottom to the top so it all gets coated with oil and evenly cooked.
- Return the chicken, vegetables and eggs to the pan. Add tamari (or soy sauce) and stir until well combined. Serve drizzled with sesame oil (if using).
- Per serving: 425 calories; 20 g fat(5 g sat); 5 g fiber; 27 g carbohydrates; 31 g protein; 87 mcg folate; 169 mg cholesterol; 4 g sugars; 0 g added sugars; 3,699 IU vitamin A; 35 mg vitamin C; 61 mg calcium; 4 mg iron; 645 mg sodium; 523 mg potassium
Buffalo Chicken Wraps
- 2 tablespoons hot pepper sauce, such as Frank's RedHot
- 3 tablespoons white vinegar, divided
- 1/4 teaspoon cayenne pepper
- 2 teaspoons extra-virgin olive oil
- 1 pound chicken tenders
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- Freshly ground pepper, to taste
- 1/4 cup crumbled blue cheese
- 4, 8-inch whole-wheat tortillas
- 1 cup shredded romaine lettuce
- 1 cup sliced celery
- 1 large tomato, diced
This takes about 35 minutes to prepare for and 35 minutes to make (if ya feel like making more than one and following the recipe)
- Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
- Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
- To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.
- Per serving: 349 calories; 11 g fat(3 g sat); 3 g fiber; 31 g carbohydrates; 30 g protein; 40 mcg folate; 70 mg cholesterol; 6 g sugars; 1,891 IU vitamin A; 9 mg vitamin C; 186 mg calcium; 3 mg iron; 804 mg sodium; 472 mg potassium
Chilly Dilly Soup
- 4 cups reduced-sodium chicken broth
- 1 1/2 cups chopped peeled waxy, thin-skinned potatoes (such as red or Yukon Gold, not russets)
- 1/2 cup chopped celery
- 1 large handful whole fresh dill sprigs (including stems), plus 1/4 cup coarsely chopped dill leaves, plus small sprigs for garnish
- 1 handful whole fresh chives, plus 1/4 cup coarsely chopped chives, plus more for garnish
- 1 cup low-fat or nonfat plain yogurt
- 1 tablespoon butter
- 1 1/4 cups finely diced seeded peeled cucumber, plus thin half-moon slices for garnish
- Freshly ground pepper to taste
Ready In 3 h 50m
Combine broth, potatoes, cauliflower (or additional potato) and celery in a large saucepan. Lay the whole dill and chives on top. Bring to a boil over medium-high heat. Adjust the heat so it boils briskly and cook until the vegetables are very tender when pierced with a fork, 15 to 18 minutes. Remove from the heat and set aside until cooled slightly.
Meanwhile, combine 1/4 cup each chopped dill and chives with yogurt in a food processor. Process until the herbs are finely chopped and the mixture is slightly green. Transfer half the mixture to a bowl; cover and refrigerate to use later as a garnish. Leave the remainder in the processor.
Using a fork, lift off and discard the herbs from the pan. Transfer the vegetables to the processor with a slotted spoon (leave the broth in the pan). Add butter; process until very smooth, scraping down the sides as needed.
Add diced cucumber to the broth. Bring to a gentle boil and cook until the cucumber is just cooked through but still slightly crisp, about 3 minutes. Remove from the heat. Thoroughly stir the pureed vegetables into the cucumber mixture. Season with pepper. Refrigerate until chilled, at least 3 hours or up to 3 days.
Serve the soup with a dollop of the reserved herbed yogurt. Garnish with small sprigs of dill, chopped chives and/or half-slices of cucumber, if desired.
Make Ahead Tip: Prepare through Step 4, cover and refrigerate for up to 3 days.