Apple Almond Squares

Loaded with tasty fruit and nuts, our reader's gluten-free squares are the perfect mid-morning snack.

Photo: Brooklynn Drake Gaus

By Brooklynn Drake Gaus

Makes: 12 squares
Hands-on time: 25 minutes
Total time: 45 minutes

INGREDIENTS:

• 1/2 cup almond flour
• 1/2 cup brown rice flour
• 2 tbsp stabilized rice bran, optional
• 2 tbsp organic evaporated cane juice
• 2 tbsp ground flaxseeds
• 1/2 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp ground cinnamon
• 1/4 tsp sea salt
• Pinch ground nutmeg
• 1 egg plus 1 egg white
• 1/2 cup unsweetened applesauce
• 2 tbsp sunflower oil
• 1/2 tsp pure vanilla extract
• 1 McIntosh apple, peeled, cored and chopped
• 1/2 cup unsweetened raisins
• 1/4 cup sliced raw unsalted almonds

TOPPING:

• 1 tbsp plus 1 tsp Sucanat
• 1/8 tsp arrowroot powder

INSTRUCTIONS:

1. Preheat oven to 350F. Line a 9-inch square baking dish with parchment paper, leaving 1 to 2 inches of overhang on opposite sides.
2. In a medium bowl, whisk flours, bran (if using), cane juice, flaxseeds, baking soda, baking powder, cinnamon, salt and nutmeg.
3. In a large bowl, mix egg, egg white, applesauce, oil and vanilla. Add flour mixture and stir until just combined. Fold in apple, raisins and almonds. Spread evenly in dish. Bake for 25 minutes, until a toothpick comes out clean when inserted in center. Lift edges of parchment paper to remove bars from dish. Cut into 12 squares.
4. Prepare topping: In a spice grinder, pulse Sucanat and arrowroot into a fine powder. Sprinkle over bars. Store in refrigerator for up to 1 week or freeze for up to 3 months.

Nutrients per serving (1 apple almond square): Calories: 145, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 2 g, Carbs: 19 g, Fiber: 2 g, Sugars: 6 g, Protein: 3.5 g, Sodium: 107 mg, Cholesterol: 18 m
g

Maple Balsamic Quinoa Salad

Marinate this killer quinoa salad in a simple sweet-and-sour dressing overnight for crave-worthy bento box lunches, or let it steal the spotlight at your next family barbecue.

Photo: Jodi Pudge

By Jennifer Munoz

Serves: 8

INGREDIENTS:

• 1 2/3 cup quinoa, rinsed
• 1/3 cup extra-virgin olive oil
• 1/3 cup balsamic vinegar
• 1/3 cup pure maple syrup
• 1 cup dried cranberries or cherries (TIP:Look for unsweetened or naturally sweetened varieties.)
• 1 cup raw unsalted chopped pecans
• 4 to 5 scallions, thinly sliced
• 1 tsp sea salt, plus additional to taste

INSTRUCTIONS:

1. Cook quinoa according to package directions. Let cool completely.
2. Prepare dressing: In a small bowl, whisk oil, vinegar and maple syrup.
3. Add 3/4 cup dressing to quinoa. Stir in cranberries, pecans, scallions and salt. Refrigerate overnight. Serve cold or at room temperature; just before serving, stir in remaining 1/4 cup dressing and season with salt.

Nutrients per serving (1 cup quinoa salad): Calories: 325, Total Fat: 12 g, Sat. Fat: 1 g, Monounsaturated Fat: 6.5 g, Polyunsaturated Fat: 4.5 g, Carbs: 49 g, Fiber: 5 g, Sugars: 20 g, Protein: 7 g, Sodium: 247 mg, Cholesterol: 0 mg

 

Green Egg Skillet Bake

Dr. Seuss' dish is all grown up! We've dropped the ham in favor of mushrooms, and ample leafy greens make this breakfast a nutritional powerhouse – with just 150 calories per serving.

Photo: Kimberly Bright

By Kimberly Bright

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

• 1 tbsp olive oil
• 1 white onion, thinly sliced
• 1/4 tsp plus pinch sea salt
• Fresh ground black pepper, to taste
• 4 cups roughly chopped collard greens
• 3 cloves garlic, minced, divided
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/2 tsp red pepper flakes
• 4 cups roughly chopped spinach
• Olive oil cooking spray
• 5 white mushrooms with stems, sliced
• 4 large eggs
• 2 tbsp Greek yogurt (NONDAIRY ALTERNATIVE: vegan cream cheese)
• 1 tbsp milk 1% milk (NONDAIRY ALTERNATIVE: light coconut milk)
• 2 tsp red chile paste

INSTRUCTIONS:

1. Preheat oven to 400°F.
2. In a large heavy-bottomed pot, heat oil on medium-high. Add onion and cook, stirring frequently, until tender and lightly browned, about 3 minutes. Add salt, pepper and collard greens and cook, stirring, until vibrant green, about 3 minutes. Add 2 cloves garlic, cumin, oregano and pepper flakes and stir to combine. Add spinach and cook, stirring, until wilted, about 2 minutes. Turn off heat.
3. Mist a cast iron skillet with cooking spray. With tongs, remove spinach mixture from pot and transfer to skillet, leaving excess liquid in pot. Scatter mushrooms over top. Make 4 wells in spinach mixture and gently crack eggs into wells. Bake until eggs are set, 7 to 10 minutes.
4. Meanwhile, in a small bowl, whisk yogurt, milk, remaining 1 clove garlic and chile paste until combined. Distribute mixture in dollops over top of spinach mixture. If desired, serve with multigrain bread to soak up the egg yolks.

Nutrients per serving (1/4 of Green Egg Skillet Bake): Calories: 150, Total Fat: 9 g, Sat. Fat: 2 g, Carbs: 8 g, Fiber: 3 g, Sugars: 3 g, Protein: 10 g, Sodium: 281 mg, Cholesterol: 212 mg

Nutritional Bonus: Look for bright, vital spinach leaves when shopping at the market! Research has shown that greener, more lively leaves have more vitamin C, which protects the phytonutrients that allow for its verdant color (less of the vitamin leads to duller leaves)
.

Whole-Grain Zucchini Apple Bread

An insatiable craving for a moist, sweet slice of zucchini bread sent this reader to the kitchen to try her hand at creating her own clean loaf.

Photo: Peter Chou

By Christina Certo

Serves: 10

INGREDIENTS:

• Olive oil cooking spray
• 1 1/4 cups whole-wheat flour
• 1/4 cup spelt flour
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tbsp cinnamon, ground
• 1/4 tsp fine sea salt
• 2/3 cup of apple, grated
• 1 cup zucchini, grated
• 1 egg
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup raw honey

INSTRUCTIONS:

1. Preheat oven to 350 F. Mist an 8 x 4-inch or 9 x 5-inch loaf pan with cooking spray.
2. In a large bowl, whisk together flours, baking powder, baking soda, cinnamon and salt; set aside.
3. In a separate bowl, whisk together apple, zucchini, egg, yogurt and honey.
4. Add wet ingredients to dry ingredients and fold until just combined. Spread batter into prepared pan and bake until golden brown, 40 to 45 minutes.

Nutrients per 3/4-inch slice (2 oz): Calories: 113, Total Fat: 1 g, Sat. Fat: 0.25 g, Carbs: 24 g, Fiber: 3 g, Sugars: 9 g, Protein: 4 g, Sodium: 125 mg, Cholesterol: 21 mg

Reader Recipe Tester:
Christina Certo
Arlington, Virginia
“Like most quick cakes, this recipe can be mixed up and taken out of the oven in less than an hour! It’s also extremely adaptable – you can try many different types of apples and raw honey. A dark buckwheat honey imparts a slight molasses flavor, while a light wildflower honey accentuates the fruity flavor of the apples. Top your slice with a smear of nonfat Greek yogurt and you’ve got quite a substantial snack.
”

Thai Chicken Skewers

Exotic flavor without the need for hard-to-find ingredients or fancy cookware, thanks to one of our readers!

Photo: Michael Waring

By Amy Tughan

Serves: 4

INGREDIENTS:

• 13.5 oz light coconut milk
• 1 1/2 tbsp red curry paste
• 2 large boneless, skinless chicken breasts (about 6 oz each), cubed into skewer-size pieces
• 1 cup dry basmati rice
• 1 orange bell pepper (or bell pepper of your choice)
• 2 green zucchini
• 10 to 12 small white button mushrooms

EQUIPMENT

• Metal, bamboo or wooden skewers (soak your bamboo or wooden skewers for at least 20 minutes prior to use)

INSTRUCTIONS:

1. In a saucepot, bring coconut milk to a boil. Add curry paste, whisking it in, and cook for another 3 or 4 minutes, until it thickens a bit. Remove from heat and let mixture cool. Place chicken in a resealable container. Reserve some coconut-milk mixture to brush over your vegetables and chicken while they cook. Pour remaining coconut-milk mixture over top of chicken, cover and put in refrigerator to marinate.
2. Cook rice according to package directions. (NOTE: Amy uses this covered-pot method: Bring 1 3/4 cup water to a boil, add rice and simmer for 20 minutes or until water is absorbed. Then add 1 grind sea salt.)
3. Cut pepper and zucchini into chunks that are the same size as your chicken to ensure even grilling. Thread vegetables, including mushrooms, and chicken onto skewers _ each skewer should be one-third chicken and two-thirds vegetables.
4. You can use a grill pan over the stovetop, indoor contact grill or outdoor grill. Keep heat moderate so chicken doesn’t burn before it cooks through. Grill your skewers over medium to medium-high heat until chicken is cooked through and vegetables are tender-crisp, turning halfway through and brushing reserved coconut-milk mixture over top of skewers as they cook. Serve chicken-vegetable skewers over shallow bed of rice.

Nutrients per serving: Calories: 302, Total Fat: 5.5 g, Sat. Fat: 2.5 g, Carbs: 39 g, Fiber: 3.5 g, Sugars: 5 g, Protein: 25 g, Sodium: 277 mg, Cholesterol: 49 m
g

Stuffed Zucchini

Our reader's stuffed supper is the perfect way to use up extra zucchini - just eight ingredients for a satisfying, low-cal meal!

Photo: Ryan Szulc

By Amanda Jaskiewicz

Serves: 4

INGREDIENTS:

• 3 tsp olive oil, divided
• 1 clove garlic, diced
• 1 small yellow onion, diced
• 8 oz mushrooms, diced
• 1 tbsp balsamic vinegar
• 3 tbsp whole-wheat bread crumbs
• 2 tbsp Parmesan cheese
• 2 zucchini, halved, seeds and pulp removed

INSTRUCTIONS:

1. Preheat oven to 350°F.
2. Prepare stuffing: In a large saute pan on medium-high, heat 1 tsp oil. Add garlic, onion and mushrooms. Sauté until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly.
3. Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes.

Nutrients per 1/2 stuffed zucchini: Calories: 110, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Sugars: 5 g, Protein: 5 g, Sodium: 135 mg, Cholesterol: 2 mg

READER RECIPE TESTER:
Amanda Jaskiewicz
Mesa, Arizona
“I used to grow zucchini in my garden, and in peak season I would have more than I knew what to do with. To avoid any going to waste, I had to be creative – that’s how I came to create this simple and tasty dish!
”

Spicy Roasted Chickpeas

Understanding the importance of eating every few hours, our reader recipe developer wanted to create a snack she could feel good about munching on. Her Spicy Roasted Chickpeas can be kept in the fridge for up to four days, but we bet your family will gobble them up by that time!

Photo: Gibson & Smith

By Gretchen Kennedy

Serves: 4

INGREDIENTS:

• 2 cups canned or cooked chickpeas, drained and well rinsed
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 tsp maple sugar flakes
• 1 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground cinnamon
• 1/4 tsp each sea salt and ground black pepper
• Pinch cayenne pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 425°F.
2. Combine all ingredients in a bowl; toss well.
3. Spread chickpea mixture on foil-lined baking sheet.
4. Put in oven, roasting for 20 to 25 minutes; toss mixture about halfway through.
5. When chickpeas are dark brown in spots, remove from oven and let cool.
6. Store in airtight container in refrigerator.

Nutrients per serving (2/3 cup spicy roasted chickpeas): Calories: 140, Fat: 5 g, Sat. Fat: 0 g, Carbs: 17 g, Fiber: 4 g, Sugars: 4 g, Protein: 6 g, Sodium: 460 mg, Cholesterol: 0 mg

READER RECIPE TESTER:
Gretchen Kennedy
South Riding, Virginia
“I eat clean because I truly believe that my body requires real, whole foods and not chemicals. Sure, I slip up from time to time _ it’s hard not to in this day and age. However, whenever I eat clean it makes me feel energetic, healthy and proud of myself. I wanted an easy-to-make snack that I could go to in a pinch. I love crunchy food, but I wanted something healthier than a bag of chips.
”

Spicy Chickpea Stew

We cleaned up a dish chock full of Moroccan flavor and spice. The hearty stew is sure to warm your body as the weather starts to cool.

Photo: Gregory James

By JoAnne Usdavin

Serves: 4
Makes: 4 cups
Total time: 1 hour, 30 minutes

INGREDIENTS:

• 1 tbsp organic extra-virgin coconut oil
• 1 tsp cumin seeds
• 1 yellow onion, diced
• 2 stalks celery, chopped
• 2 carrots, diced
• 1 tsp sea salt
• 4 cloves garlic, minced
• 1/2 jalapeno pepper, minced (Note: For a milder stew, remove seeds)
• 1 1/2-inch piece fresh ginger, peeled and minced
• 1 tsp ground turmeric
• 1 cinnamon stick
• 4 vine-ripened tomatoes, chopped
• 1 cup dried chickpeas
• 1 tsp garam masala
• 1/2 bunch fresh cilantro, stemmed and chopped, for garnish

INSTRUCTIONS:

1. In a large bowl, add chickpeas and enough cold water to cover by 1 inch. Soak overnight, for 8 to 18 hours. Drain.
2. In a large pot or Dutch oven, heat oil on medium until melted. Add cumin and toast, stirring frequently, until fragrant, 30 seconds to 1 minute. Add onion, celery, carrots and salt and saute, stirring frequently, until softened, 5 to 7 minutes. Add garlic, jalapeno and ginger and saute for 1 more minute. Add turmeric and cinnamon stick and stir to combine.
3. Stir in 2 cups water, tomatoes and chickpeas. Increase heat to bring mixture to a boil, then reduce heat to low, cover and simmer until beans are tender, 30 to 45 minutes. Add garam masala and stir to combine; remove cinnamon stick. Ladle soup into serving bowls and garnish with cilantro, dividing evenly.

Nutrients per serving (1 cup chickpea stew): Calories: 294, Total Fat: 7 g, Sat. Fat: 3 g, Carbs: 48 g, Fiber: 12 g, Sugars: 13 g, Protein: 12 g, Sodium: 629 mg, Cholesterol: 0 mg

Reader Recipe Developer:
Joanne Usdavin
“I love to make this recipe on a cool day, as the spices warm you up from the inside! My family and I enjoy this recipe for the vegetarian protein and filling fiber of the chickpeas, along with the clean, whole foods ingredients to keep us nourished and satisfied all day.
”

Spicy Chickpea Stew

We cleaned up a dish chock full of Moroccan flavor and spice. The hearty stew is sure to warm your body as the weather starts to cool.

Photo: Gregory James

By JoAnne Usdavin

Serves: 4
Makes: 4 cups
Total time: 1 hour, 30 minutes

INGREDIENTS:

• 1 tbsp organic extra-virgin coconut oil
• 1 tsp cumin seeds
• 1 yellow onion, diced
• 2 stalks celery, chopped
• 2 carrots, diced
• 1 tsp sea salt
• 4 cloves garlic, minced
• 1/2 jalapeno pepper, minced (Note: For a milder stew, remove seeds)
• 1 1/2-inch piece fresh ginger, peeled and minced
• 1 tsp ground turmeric
• 1 cinnamon stick
• 4 vine-ripened tomatoes, chopped
• 1 cup dried chickpeas
• 1 tsp garam masala
• 1/2 bunch fresh cilantro, stemmed and chopped, for garnish

INSTRUCTIONS:

1. In a large bowl, add chickpeas and enough cold water to cover by 1 inch. Soak overnight, for 8 to 18 hours. Drain.
2. In a large pot or Dutch oven, heat oil on medium until melted. Add cumin and toast, stirring frequently, until fragrant, 30 seconds to 1 minute. Add onion, celery, carrots and salt and saute, stirring frequently, until softened, 5 to 7 minutes. Add garlic, jalapeno and ginger and saute for 1 more minute. Add turmeric and cinnamon stick and stir to combine.
3. Stir in 2 cups water, tomatoes and chickpeas. Increase heat to bring mixture to a boil, then reduce heat to low, cover and simmer until beans are tender, 30 to 45 minutes. Add garam masala and stir to combine; remove cinnamon stick. Ladle soup into serving bowls and garnish with cilantro, dividing evenly.

Nutrients per serving (1 cup chickpea stew): Calories: 294, Total Fat: 7 g, Sat. Fat: 3 g, Carbs: 48 g, Fiber: 12 g, Sugars: 13 g, Protein: 12 g, Sodium: 629 mg, Cholesterol: 0 mg

Reader Recipe Developer:
Joanne Usdavin
“I love to make this recipe on a cool day, as the spices warm you up from the inside! My family and I enjoy this recipe for the vegetarian protein and filling fiber of the chickpeas, along with the clean, whole foods ingredients to keep us nourished and satisfied all day.
”

Raw Beanless Zucchini Hummus

Now being gentle to bean-sensitive tummies won't mean having to sacrifice authentic taste: if we didn't know better, we'd swear this reader recipe was full of garbanzo beans!

Photo:

By admin

Serves: 4

INGREDIENTS:

• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 2 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:

Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudites, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving: Calories: 140, Total Fat: 11 g, Sat. Fat: 1.5 g, Carbs: 8 g, Fiber: 2 g, Sugars: 1 g, Protein: 5 g, Sodium: 330 mg, Cholesterol: 0 mg

Reader Recipe Tester Minh Nguyen
San Diego, CA
“Eating clean has made a huge impact on my health, body and career. I feel better than I did when I was a teenager. I can live my life without feeling guilty about eating delicious foods. I’m more aware of how food affects me and I love sharing that knowledge with everyone I know and meet. I love that this bean-free hummus recipe is so nutritious and light and very versatile.
”

Raw Beanless Zucchini Hummus

Now being gentle to bean-sensitive tummies won't mean having to sacrifice authentic taste: if we didn't know better, we'd swear this reader recipe was full of garbanzo beans!

Photo:

By admin

Serves: 4

INGREDIENTS:

• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 2 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:

Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudites, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving: Calories: 140, Total Fat: 11 g, Sat. Fat: 1.5 g, Carbs: 8 g, Fiber: 2 g, Sugars: 1 g, Protein: 5 g, Sodium: 330 mg, Cholesterol: 0 mg

Reader Recipe Tester Minh Nguyen
San Diego, CA
“Eating clean has made a huge impact on my health, body and career. I feel better than I did when I was a teenager. I can live my life without feeling guilty about eating delicious foods. I’m more aware of how food affects me and I love sharing that knowledge with everyone I know and meet. I love that this bean-free hummus recipe is so nutritious and light and very versatile.
”

Pumpkin & Pear Soup

Velvety smooth texture with both sweet and savory notes, this soup has the richness of a creamy soup - but without the cream. You can make this soup almost entirely in advance and garnish before serving.

Photo: Yvonne Duivenvoorden

By Jill Silverman Hough

Serves: 10
Hands-on time: 50 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

• 2 firm ripe pears, divided
• 2 tbsp olive oil
• 1 3 1/2-lb cooking pumpkin, peeled, seeded and cut into 1/2-inch cubes (about 7 1/2 cups)
• 1 yellow onion, finely chopped
• 2 tbsp finely chopped fresh sage leaves
• 1/2 tsp ground allspice
• 1/2 tsp each sea salt and fresh ground black pepper, plus additional to taste
• 5 cups low-sodium chicken or vegetable broth
• 1 tbsp fresh lime juice

INSTRUCTIONS:

1. Dice 1 1/2 pears and set aside. (NOTE: If making in advance, cover and refrigerate remaining half pear until needed.)
2. In a 6-qt stockpot on medium-high, heat oil. Add pumpkin and cook, stirring occasionally, for 2 minutes. Add onion and cook, stirring occasionally, for 4 minutes. Stir in diced pear, sage, allspice, 1/2 tsp each salt and pepper and cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes. Add broth, scraping up any browned bits in the pot with a spoon. Bring to a boil, then reduce to a simmer and cook until pumpkin and pear are very tender, 6 to 8 minutes.
3. Using an immersion blender, carefully purée soup. (Alternatively, purée soup in an upright blender, in batches, remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.)
4. Cut remaining half pear into matchsticks. In a medium bowl, combine matchsticks with lemon juice, stirring to coat. Cover matchsticks and set aside in the refrigerator until needed.
5. To serve, reheat soup on medium, stirring occasionally, until heated through. Season with additional salt and pepper. Garnish with pear matchsticks.

Nutrients per serving (1 cup Pumpkin & Pear Soup and 1 tbsp pear matchsticks): Calories: 84, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 0 g, Carbs: 14 g, Fiber: 2 g, Sugars: 6 g, Protein: 1 g, Sodium: 168 mg, Cholesterol: 0 m
g

Golden Beet Borscht Stew

A traditional Eastern European dish, our borscht uses golden beets for a pop of color. Smoked paprika provides an earthy depth of flavor while Greek yogurt stands in for sour cream.

Photo: Maya Visnyei

By Joanne Lusted

Serves:6
Hands-on time: 40 minutes
Total time: 1 hour, 15 minutes

INGREDIENTS:

• 2 tbsp grape seed oil
• 3 cloves garlic, minced
• 1 yellow onion, coarsely chopped
• 1/2 tsp smoked sweet paprika
• 1/2 tsp fresh ground black pepper, divided
• 2 carrots, peeled and coarsely chopped
• 4 cups peeled and chopped golden beets (1-inch pieces)
• 4 cups thinly sliced white cabbage
• 4 cups low-sodium vegetable or chicken stock
• 1 tbsp white wine vinegar
• 1/4 cup chopped fresh dill, divided
• Sea salt, to taste
• 1/2 cup nonfat plain Greek yogurt

INSTRUCTIONS:

1. In a large, heavy-bottomed pot or Dutch oven on medium-high, heat oil. Add garlic and onion and sauté, stirring frequently, about 4 minutes, until soft and translucent.
2. Stir in paprika and 1/4 tsp pepper, then add carrots, beets, cabbage and stock. Bring to a boil, reduce heat to low, cover and simmer for about 30 minutes or until beets are tender when pierced with a fork. Remove from heat. Stir in vinegar, 2 tbsp dill, remaining 1/4 tsp pepper and salt. (TIP: For a creamier dish, transfer about half of the soup to a blender and purée. Add purée back to soup and stir.)
3. Meanwhile, whisk together yogurt and remaining 2 tbsp dill. Divide among serving bowls and top with yogurt mixture.

Nutrients per serving (1 1/2 cups borscht stew and 4 tsp yogurt): Calories: 137, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 19 g, Fiber: 5 g, Sugars: 11 g, Protein: 4 g, Sodium: 217 mg, Cholesterol: 0 m
g

Chili Cheese Fries

We take a fast-food favorite, once an indulgence, and turn it into a dinner delight by stripping 400 calories, 39 grams of fat, 14 grams of saturated fat and nearly 1000 mg of sodium!

Photo: Maya Visnyei

By Julie O'Hara

Serves: 6 Hands-on time: 40 minutes Total time: 40 minutes (plus soaking time)INGREDIENTS:

• 3 1/4 lb Russet potatoes, peeled and cut into 1/3-inch-thick fries
• 2 tbsp safflower oil
• 3/4 tsp sea salt, divided
• 1 tsp fresh ground black pepper, divided
• Olive oil cooking spray
• 1 1/4 lb ground turkey breast
• 1/2 large onion, minced
• 2 cloves garlic, minced
• 1/2 cup unsalted tomato paste
• 1 tbsp chile powder
• 1 tsp ground cumin
• 1 tsp dried oregano
• 1/4 tsp ground cinnamon, or to taste
• 1/8 tsp ground cayenne pepper, or to taste
• 1 3/4 cups reduced-sodium chicken broth
• 1 tbsp raw honey
• 1/4 cup reduced-fat sour cream
• 3 oz reduced-fat cheddar cheese, grated
• 4 scallions, trimmed and thinly sliced

INSTRUCTIONS:

1. To a large bowl, add potatoes and enough warm water to cover by a few inches; set aside for 20 to 30 minutes. Drain and dry thoroughly. (TIP: You can skip soaking the potatoes if you’re short on time. Fries may not be a crisp, but they’ll still taste great.)
2. Arrange oven racks in upper and lower thirds of oven and preheat to 425F. Line 2 large, rimmed baking sheets with nonstick foil or  parchment paper. Pile half of potatoes on each sheet. To each sheet, add 1 tbsp oil, 1/4 tsp salt and 1/4 tsp black pepper. Toss potatoes until coated and spread in a single layer. Roast for 20 minutes. Remove from oven and turn over. Return to oven, switching positions of sheets and roast until both sides are golden brown, about 10 minutes.
3. Meanwhile, prepare chili: Mist a large saucepan or a wide, deep skillet with cooking spray and heat on medium-high. Add turkey, remaining 1/4 tsp salt and remaining 1/2 tsp black pepper and cook, breaking up with a spoon, until no longer pink, 4 to 5 minutes. Push turkey to edges of pan and add onion to center of pan. Cook, stirring frequently until translucent, about 2 minutes. Add garlic and stir to combine all ingredients and cook until soft, 1 to 2 minutes. Add tomato paste, chile powder, cumin, oregano, cinnamon and cayenne and stir until combined. Add broth and bring to a simmer, stirring frequently. Reduce heat to medium-low and simmer, stirring frequently until thickened, 8 to 10 minutes. Add honey and stir until dissolved.
4. Divide fries among serving plates and top evenly with chili, sour cream, cheese and scallions.

Nutrients per serving (1 1/4 cup fries, 2/3 cup chili, 2 tsp sour cream): Calories: 411, Total Fat: 9 g, Sat. Fat: 2 g, Carbs: 52 g, Fiber: 4 g, Sugars: 6 g, Protein: 33 g, Sodium: 428 mg, Cholesterol: 54 m
g