Oatmeal-Rhubarb Porridge

ngredients

1 1/2 cups nonfat milk or nondairy milk, such as soymilk or almond milk 1/2 cup orange juice 1 cup old-fashioned rolled oats 1 cup 1/2-inch pieces rhubarb, fresh or frozen 1/2 teaspoon ground cinnamon Pinch of salt 2-3 tablespoons brown sugar, pure maple syrup or agave syrup 2 tablespoons chopped pecans or other nuts, toasted (see Tip) if desired

Preparation 1. Combine milk, juice, oats, rhubarb, cinnamon and salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat, cover and cook at a very gentle bubble, stirring frequently, until the oats and rhubarb are tender, about 5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Stir in sweetener to taste. Top with nuts. Tips & Notes

Tip: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 336 calories; 8 g fat ( 1 g sat , 4 g mono ); 4 mg cholesterol; 56 g carbohydrates; 9 g added sugars; 13 g protein; 6 g fiber; 153 mg sodium; 772 mg potassium. Nutrition Bonus: Vitamin C (60% daily value), Magnesium (38% dv), Calcium (30% dv), Potassium (22% dv), Zinc (16% dv).

Golden Summer Squash & Corn Soup

ngredients

1 tablespoon extra-virgin olive oil 1 medium shallot, chopped 2 medium summer squash, (about 1 pound), diced 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided 1 14-ounce can reduced-sodium chicken broth, or vegetable broth 1/4 teaspoon salt 1 cup fresh corn kernels, (from 1 large ear; see Tip) 1 teaspoon lemon juice 1/4 cup crumbled feta cheese

Preparation 1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, 1 minute. Add squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, 3 to 5 minutes. 2. Add broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat; stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and feta. Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days. Kitchen 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. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.

Nutrition

Per serving: 111 calories; 6 g fat ( 2 g sat , 3 g mono ); 6 mg cholesterol; 13 g carbohydrates; 5 g protein; 2 g fiber; 462 mg sodium; 497 mg potassium. Nutrition Bonus: Vitamin C (40% daily value). Carbohydrate Servings: 1 Exchanges: 1/2 starch, 1 vegetable, 1 fat

Tutti-Frutti Muesli
Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long.

Muesli
Ingredients

1/2 cup nonfat or low-fat plain yogurt 1/2 cup blueberries, fresh or frozen (thawed) 1/4 cup diced apple 1/4 cup diced banana 1/4 cup unsweetened muesli (see Note) 1-2 teaspoons honey or pure maple syrup

Preparation 1. Stir together yogurt, blueberries, apple, banana, muesli and honey (or maple syrup) to taste in a bowl. Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 1 day. Note: Muesli is a combination of uncooked rolled oats, fruit, nuts and/or seeds popular in Switzerland. Look for it with other cereals or in the bulk section in well-stocked supermarkets or natural-foods stores.

Nutrition

Per serving: 291 calories; 4 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 60 g carbohydrates; 9 g added sugars; 12 g protein; 7 g fiber; 96 mg sodium; 536 mg potassium.

Sweet Potato & Red Pepper Pasta

Here's a way to use the power vegetables sweet potato and red bell pepper in a satisfying vegetarian pasta dish full of fresh herbs and creamy goat cheese. Any fresh herbs you have on hand, like basil, oregano, sorrel or chives, can be substituted for the tarragon. Serve with

a garden salad.

Ingredients

8 ounces whole-wheat angel hair pasta 2 tablespoons extra-virgin olive oil, divided 4 cloves garlic, minced 3 cups shredded, peeled sweet potato, (about 1 medium) 1 large red bell pepper, thinly sliced 1 cup diced plum tomatoes 1/2 cup water 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh tarragon 1 tablespoon white-wine vinegar, or lemon juice 3/4 teaspoon salt 1/2 cup crumbled goat cheese

Preparation 1. Bring a large pot of water to a boil. Cook pasta until just tender, 4 to 5 minutes or according to package directions. 2. Meanwhile, place 1 tablespoon oil and garlic in a large skillet. Cook over medium heat, stirring occasionally, until the garlic is sizzling and fragrant, 2 to 5 minutes. Add sweet potato, bell pepper, tomatoes and water and cook, stirring occasionally, until the bell pepper is tender-crisp, 5 to 7 minutes. Remove from the heat; cover and keep warm.

3. Drain the pasta, reserving 1/2 cup of the cooking water. Return the pasta to the pot. Add the vegetable mixture, the remaining 1 tablespoon oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese; toss to combine. Add the reserved pasta water, 2 tablespoons at a time, to achieve the desired consistency. Nutrition

Per serving: 402 calories; 12 g fat ( 3 g sat , 6 g mono ); 7 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 12 g protein; 9 g fiber; 546 mg sodium; 738 mg potassium. Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (120% dv), Potassium (21% dv), Iron (15% dv). Carbohydrate Servings: 3 1/2

Vegetarian Taco Salad

Ingredients

2 tablespoons extra-virgin olive oil 1 large onion, chopped 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed 4 large tomatoes 1 1/2 cups cooked long-grain brown rice (see Tip) 1 15-ounce can black, kidney or pinto beans, rinsed 1 tablespoon chili powder 1 1/2 teaspoons dried oregano, divided 1/4 teaspoon salt 1/2 cup chopped fresh cilantro 1/3 cup prepared salsa 2 cups shredded iceberg or romaine lettuce 1 cup shredded pepper Jack cheese 2 1/2 cups coarsely crumbled tortilla chips Lime wedges for garnish

Preparation 1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly. 2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl. 3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table. Tips & Notes

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving. Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife. To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.

Nutrition

Per serving: 395 calories; 17 g fat ( 5 g sat , 5 g mono ); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv) Carbohydrate Servings: 3

Caramelized Onion Lasagna

Ingredients Caramelized Onion Lasagna

8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling

3 tablespoons extra-virgin olive oil 3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip) 4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced 1/2 cup red wine 1 teaspoon salt Freshly ground pepper, to taste

Spinach & Cheese Filling

4 cups baby spinach 2 cups nonfat ricotta cheese

1/2 cup chopped fresh basil 1/2 teaspoon salt

White Sauce & Topping

2 tablespoons extra-virgin olive oil 3 tablespoons all-purpose flour 2 cups low-fat milk 1/2 teaspoon salt 2 ounces crumbled Gorgonzola cheese 1/3 cup chopped walnuts 1/4 cup chopped fresh basil

Preparation 1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water. 2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper. 3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth. 4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.) 5. To assemble lasagna: Preheat oven to 375F. Coat a 9-by-13-inch baking pan with cooking spray. 6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil. 7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving. Tips & Notes

Make Ahead Tip: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day. Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a

candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly. Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

Nutrition

Per serving: 345 calories; 14 g fat ( 3 g sat , 7 g mono

Toasted Quinoa Salad with Scallops & Snow Peas

Ingredients

12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note) 4 teaspoons reduced-sodium tamari, or soy sauce, divided 4 tablespoons plus 2 teaspoons canola oil, divided 1 1/2 cups quinoa, rinsed well (see Tip) 2 teaspoons grated or minced garlic 3 cups water 1 teaspoon salt 1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick) 1/3 cup rice vinegar 1 teaspoon toasted sesame oil 1 cup thinly sliced scallions 1/3 cup finely diced red bell pepper 1/4 cup finely chopped fresh cilantro, for garnish

Preparation 1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside. 2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more. 3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine. 4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired. Tips & Notes

Note: Be sure to buy dry scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP (wet scallops) have been subjected to a chemical bath and are mushy, less flavorful and won't brown properly. Tip: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.

Nutrition

Per serving: 326 calories; 15 g fat ( 1 g sat , 8 g mono ); 19 mg cholesterol; 32 g carbohydrates; 16 g protein; 4 g fiber; 713 mg sodium; 511 mg potassium. Nutrition Bonus: Vitamin C (35% daily value), Magnesium (31% dv), Folate (25% dv), Iron (15% dv). Carbohydrate Servings: 2

Tuna Pasta with Olives & Artichokes

ngredients

8 ounces tuna steak, cut into 3 pieces 4 tablespoons extra-virgin olive oil, divided 2 teaspoons freshly grated lemon zest 2 teaspoons chopped fresh rosemary or 1 teaspoon dried, divided 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 6 ounces whole-wheat gobbetti, rotini or penne pasta 1 10-ounce package frozen artichoke hearts, thawed and squeezed dry 1/4 cup chopped green olives 3 cloves garlic, minced 2 cups grape tomatoes, halved 1/2 cup white wine 2 tablespoons lemon juice 1/4 cup chopped fresh basil or parsley for garnish

Preparation 1. Preheat grill to medium-high. Put a large pot of water on to boil. 2. Toss tuna pieces in a bowl with 1 tablespoon oil, lemon zest, 1 teaspoon fresh rosemary (or 1/2 teaspoon dried), 1/4 teaspoon salt and pepper. Grill the tuna until just cooked through, about 3

minutes per side. Transfer to a plate. When cool enough to handle, flake the tuna into bite-size pieces. 3. Meanwhile, cook pasta according to package directions. Drain. 4. Heat the remaining 3 tablespoons oil in a large skillet over medium heat. Add artichoke hearts, olives, garlic and the remaining rosemary. Cook, stirring, until the garlic is just beginning to brown, 3 to 4 minutes. Add tomatoes and wine; bring to a boil and cook, stirring occasionally, until the tomatoes are broken down and the wine has reduced slightly, about 3 minutes more. Stir in the pasta, tuna pieces, lemon juice and the remaining 1/4 teaspoon salt; cook until heated through, 1 to 2 minutes. Garnish with basil (or parsley), if desired. Nutrition

Per serving: 421 calories; 17 g fat ( 2 g sat , 11 g mono ); 26 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 489 mg sodium; 720 mg potassium. Nutrition Bonus: Vitamin C (33% daily value), Folate (32% dv), Magnesium (25% dv), Potassium (21% dv). Carbohydrate Servings: 2 Exchanges: 2 starch, 1 vegetable, 2 lean meat, 3 fat

Macaroni Salad

Ingredients

3 cups whole-wheat elbow noodles (14- to 16-ounce package) 3/4 cup low-fat mayonnaise

3/4 cup reduced-fat sour cream 2 teaspoons sugar 1 teaspoon salt 3/4 teaspoon celery seed Freshly ground pepper to taste 3 stalks celery, finely chopped 3 carrots, shredded 1 small Vidalia or other sweet onion, finely chopped 1 cup baby spinach, chopped 3/4 cup frozen (thawed) edamame 1/3 cup shredded mild Cheddar cheese

Preparation 1. Cook noodles in a large pot of boiling water until tender, 8 to 10 minutes or according to package directions. Drain. Transfer to a large bowl to cool for at least 15 minutes. 2. Combine mayonnaise, sour cream, sugar, salt, celery seed and pepper in a small bowl. 3. When the noodles have cooled, add celery, carrots, onion, spinach, edamame and the mayonnaise mixture; stir well to combine. 4. Cover and refrigerate until cold, at least 2 hours. Taste and adjust seasoning with salt and pepper, if desired. Sprinkle with cheese just before serving. Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 190 calories; 7 g fat ( 2 g sat , 2 g mono ); 13 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 7 g protein; 3 g fiber; 366 mg sodium; 215 mg potassium.
Preparation 1. Cook noodles in a large pot of boiling water until tender, 8 to 10 minutes or according to package directions. Drain. Transfer to a large bowl to cool for at least 15 minutes. 2. Combine mayonnaise, sour cream, sugar, salt, celery seed and pepper in a small bowl. 3. When the noodles have cooled, add celery, carrots, onion, spinach, edamame and the mayonnaise mixture; stir well to combine. 4. Cover and refrigerate until cold, at least 2 hours. Taste and adjust seasoning with salt and pepper, if desired. Sprinkle with cheese just before serving. Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition

Per serving: 190 calories; 7 g fat ( 2 g sat , 2 g mono ); 13 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 7 g protein; 3 g fiber; 366 mg sodium; 215 mg potassium.

Sesame Chicken Cucumber Noodle Salad

Ingredients

8 ounces Chinese egg noodles or other thin noodles or pasta, fresh or dried 1 cup creamy peanut butter 3/4 cup rice vinegar 2 tablespoons toasted sesame oil 2 tablespoons Shaoxing wine or dry sherry (see Notes) 1 cup thinly sliced scallions 1/4 cup chopped fresh cilantro (optional) 2 tablespoons naturally brewed reduced-sodium soy sauce 1 tablespoon Asian chile sauce, such as sambal oelek or Sriracha (see Notes) 2 heads baby romaine or 1 head regular romaine lettuce 1 1/2 pounds cooked boneless, skinless chicken breasts (see Tip), sliced crosswise into 1/4-inch slices and chilled 2 medium red bell peppers, cut into 1/4-inch dice 1 large English cucumber, peeled, seeded, halved lengthwise and cut into 1/4-inch slices Salt to taste Freshly ground pepper to taste Toasted sesame seeds for garnish (see Notes)

Salmon Burgers with Green Goddess Sauce

ngredients

1 pound wild salmon fillet, skinned (see Tip) 2 tablespoons finely chopped red onion, or scallion 2 tablespoons chopped fresh cilantro 1/2 teaspoon finely chopped peeled fresh ginger 1/4 teaspoon kosher or sea salt 1/8 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil, or canola oil 4 tablespoons Green Goddess Sauce, (recipe follows)

Preparation 1. With a large chefs knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion (or scallion), cilantro, ginger, salt and pepper, being careful not to overmix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking. 2. Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve with 1 tablespoon Green Goddess Sauce each.

Tips & Notes

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 2 hours. Tip: Place salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 angle, separating the fillet from the skin without cutting through either.

Nutrition

Per serving: 239 calories; 13 g fat ( 2 g sat , 6 g mono ); 74 mg cholesterol; 2 g carbohydrates; 26 g protein; 0 g fiber; 255 mg sodium; 653 mg potassium. Nutrition Bonus: Selenium (67% daily value), Potassium (19% dv), excellent source of omega3s. Exchanges: 3 1/2 lean meat, 1 fat

Vegetarian Tortilla Soup

Ingredients

3 large dried pasilla (negro), ancho or New Mexico chiles (see Note) 1 15-ounce can diced tomatoes, preferably fire-roasted 2 tablespoons plus 2 teaspoons canola oil or extra-virgin olive oil, divided 1 medium white onion, sliced 1/4 inch thick

3 cloves garlic, peeled 4 cups vegetable broth or no-chicken broth 4 cups water 1 large sprig epazote (optional; see Note) 1 14-ounce package extra-firm tofu 4 cups chopped chard, spinach or kale leaves 1/4-1/2 teaspoon salt 1 ripe large avocado, cut into 1/4-inch cubes 2 cups roughly broken tortilla chips 3/4 cup shredded Mexican melting cheese, such as Chihuahua or asadero, or Monterey Jack or mild Cheddar (optional) 1 large lime, cut into 6 wedges

Preparation 1. Holding the chiles one at a time with metal tongs, quickly toast them by turning them an inch or two above an open flame for a few seconds until the aroma fills the kitchen. (Alternatively, toast chiles in a dry pan over medium heat, pressing them flat for a few seconds then flipping them over and pressing again.) 2. When cool enough to handle, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice. (A food processor will work, though it wont completely puree the chiles.) 3. Heat 2 tablespoons oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring frequently, until golden, 6 to 9 minutes. Scoop up the onion and garlic with a slotted spoon and transfer to the blender with the tomato mixture. Process until smooth. 4. Return the pot to medium heat. When quite hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. Add broth, water and epazote (if using). Bring to a boil, then adjust heat to maintain a simmer. 5. Drain tofu, rinse and pat dry; cut into 1/2- to 3/4-inch cubes. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the tofu and cook in a single layer, stirring every 2 to 3 minutes, until beginning to brown, 6 to 8 minutes total. Add the tofu to the soup and simmer for 30 minutes. 6. Add chard (or spinach or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes, depending on the type of greens. 7. Ladle the soup into 8 soup bowls. Divide avocado, tortilla chips and cheese (if using) among the bowls. Serve warm, with lime wedges. Tips & Notes

Ingredient Notes: Pasilla chiles, sometimes called negro chiles, are medium-hot dried peppers with a flavor that defines tortilla soup in central Mexico. Find them and other dried chiles in the produce section of large supermarkets or online at melissas.com. Epazote, an herb used in Mexican cooking, has a pungent, distinctive flavor unlike any other herb. Look for it fresh at farmers markets or find it dried at Latin markets or online from melissas.com.

Nutrition

Per serving: 208 calories; 13 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 545 mg sodium; 400 mg potassium. Nutrition Bonus: Vitamin A (44% daily value), Vitamin C (28% dv), Calcium (16% dv) Carbohydrate Servings: 1 Exchanges: 1/2 starch, 1 vegetable, 1/2 lean meat, 2 fat

Skillet Gnocchi with Chard & White Beans

ngredients

1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided 1 16-ounce package shelf-stable gnocchi, (see Tip) 1 medium yellow onion, thinly sliced 4 cloves garlic, minced 1/2 cup water 6 cups chopped chard leaves, (about 1 small bunch) or spinach 1 15-ounce can diced tomatoes with Italian seasonings 1 15-ounce can white beans, rinsed 1/4 teaspoon freshly ground pepper 1/2 cup shredded part-skim mozzarella cheese 1/4 cup finely shredded Parmesan cheese

Preparation 1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl. 2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes. Tips & Notes

Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

Nutrition

Per serving: 325 calories; 7 g fat ( 2 g sat , 3 g mono ); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium. Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv). Carbohydrate Servings: 3

Tiki Sandwich
by Tarla Dalal

Ingredients

5 brown bread slices 5 white bread slices 5 tsp butter 5 tsp tomato ketchup For the potato tikis 2 boiled potatoes 1 tsp cumin seeds (jeera) 3 chopped green chillies 3/4 cup boiled and mashed green peas 3 tsp dried mango powder (amchur) 1 tbsp chopped coriander (dhania) 1/2 tsp nigella seeds (kalonji) 2 tbsp ghee salt to taste For garnishing grated carrots finely chopped lettuce leaves

Method

For the potato tikis

1. 2. 3. 4. 5.

Cut the potatoes into very small pieces. Heat the ghee and fry the cumin seeds until they turn brown. Add the green chillies and fry again for a while. Add the remaining ingredients and mix well. Shape into 5 small flat thin circles. If you find it difficult to shape, add 1 tablespoon of cornflour.

How to proceed

1. 2. 3. 4. 5. 6.

Cut each brown bread and white bread slice into one small round. Apply butter on one side of each white bread round and tomato sauce on one side of each brown bread round. Put the potato tiki on the buttered side of each white bread round. Sprinkle grated carrots and lettuce side of each white bread round. Cover with the brown bread rounds (with the tomato sauce side on the inside ) to make the sandwiches Serve.

7.

8.Potato Tiki Sandwich

9. by Tarla Dalal
RECIPE SOURCE : Entertaining (Formerly known as Party Cooking) Ingredients

5 slices brown bread , lightly buttered 5 slices white bread , lightly buttered 5 tsp tomato ketchup 1/2 cup grated carrot 1/2 cup finely chopped lettuce leaves For the potato tikis 1 cup boiled and mashed potatoes 1 tsp cumin seeds (jeera) 3 chopped green chillies 3/4 cup boiled and mashed green peas 3 tsp amchur (dry mango powder) 1 tbsp chopped coriander (dhania) 1/2 tsp nigella seeds (kalonji) 2 tbsp ghee salt to taste oil for deep-frying

Method

For the potato tikis

1. 2. 3. 4. 5.

Heat the ghee in a pan and fry the cumin seeds until they turn brown. Add the green chillies and fry again for a while. Add the remaining ingredients and mix well. Shape into 5 small flat thin circles. If you find it difficult to shape, add 1 tbsp of cornflour. Deep fry in hot oil till golden brown. Drain on absorbent paper and keep aside.

How to proceed

1. 2. 3. 4. 5. 6.

Apply tomato ketchup on the buttered side of each brown bread slice. Keep aside. Put the potato tiki on the buttered side of the white bread slice. Sprinkle grated carrots and lettuce over it. Cover with the brown bread. Repeat for the remaining ingredients to make 4 more sandwiches. Serve immediately.

RECIPE SOURCE : Sandwiches

ngredients

5 slices brown bread , lightly buttered 5 slices white bread , lightly buttered 5 tsp tomato ketchup 1/2 cup grated carrot 1/2 cup finely chopped lettuce leaves For the potato tikis 1 cup boiled and mashed potatoes 1 tsp cumin seeds (jeera) 3 chopped green chillies 3/4 cup boiled and mashed green peas 3 tsp amchur (dry mango powder) 1 tbsp chopped coriander (dhania) 1/2 tsp nigella seeds (kalonji) 2 tbsp ghee salt to taste oil for deep-frying

Method

For the potato tikis

1. 2. 3. 4. 5.

Heat the ghee in a pan and fry the cumin seeds until they turn brown. Add the green chillies and fry again for a while. Add the remaining ingredients and mix well. Shape into 5 small flat thin circles. If you find it difficult to shape, add 1 tbsp of cornflour. Deep fry in hot oil till golden brown. Drain on absorbent paper and keep aside.

How to proceed

1. 2. 3. 4. 5. 6.

Apply tomato ketchup on the buttered side of each brown bread slice. Keep aside. Put the potato tiki on the buttered side of the white bread slice. Sprinkle grated carrots and lettuce over it. Cover with the brown bread. Repeat for the remaining ingredients to make 4 more sandwiches. Serve immediately.

RECIPE SOURCE : Sandwiches