Bow Ties with Tomatoes, Feta, and Balsamic Dressing

This recipe features a surprise ingredient–green grapes–that add the just-right amount of sweetness to the simple, two-step pasta dinner. Serve with pan-grilled asparagus.

Prep Time: 20 minutes
Yield: 4 servings (serving size: 2 cups)

Ingredients

• 6  ounces  uncooked farfalle (bow tie pasta)
• 2  cups  grape tomatoes, halved
• 1  cup  seedless green grapes, halved
• 1/3  cup  thinly sliced fresh basil leaves
• 2  tablespoons  white balsamic vinegar
• 2  tablespoons  chopped shallots
• 2  teaspoons  capers
• 1  teaspoon  Dijon mustard
• 1/2  teaspoon  bottled minced garlic
• 1/2  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 4  teaspoons  extra-virgin olive oil
• 1  (4-ounce) package crumbled reduced-fat feta cheese

Preparation

1. Cook pasta according to package directions, omitting salt and fat. Drain. Combine cooked pasta, tomatoes, grapes, and basil in a large bowl.

2. While pasta cooks, combine vinegar and next 6 ingredients (through pepper) in a small bowl, stirring with a whisk. Gradually add oil to vinegar mixture, stirring constantly with a whisk. Drizzle vinaigrette over pasta mixture; toss well to coat. Add cheese; toss to combine.

Pan-grilled asparagus: Combine 1 teaspoon extra-virgin olive oil, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add asparagus to pan; cook 5 minutes or until tender, turning once.

Nutritional Information

Calories:

320

Fat:

9.9g (sat 3.8g,mono 3.6g,poly 0.7g)

Protein:

14g

Carbohydrate:

45.6g

Fiber:

3.4g

Cholesterol:

10mg

Iron:

2mg

Sodium:

822mg

Calcium:

130mg

Cooking Light

Pasta with Zucchini and Toasted Almonds

Pair flavorful pasta with olive tapenade breadsticks for a superfast and delicious meal in minutes.

Yield: 4 servings

Ingredients

• 2  cups  cherry tomatoes, halved
• 2  tablespoons  minced shallots
• 1  teaspoon  minced fresh thyme
• 2  teaspoons  fresh lemon juice
• 3/4  teaspoon  kosher salt
• 1/2  teaspoon  freshly ground black pepper
• 1/4  teaspoon  sugar
• 5  teaspoons  extra-virgin olive oil, divided
• 1  (9-ounce) package refrigerated linguine
• 1 1/2  teaspoons  bottled minced garlic
• 3  cups  chopped zucchini (about 1 pound)
• 3/4  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  chopped fresh mint, divided
• 1/3  cup  (1 1/2 ounces) grated fresh pecorino Romano cheese
• 3  tablespoons  sliced almonds, toasted

Preparation

1. Combine first 7 ingredients in a medium bowl. Add 2 teaspoons oil, tossing to coat.

2. Cook pasta according to package directions, omitting salt and fat. Drain well.

3. Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan, swirling to coat. Add garlic to pan; sauté 30 seconds. Add zucchini; sauté 3 minutes or until crisp-tender. Add broth; bring to a simmer. Stir in pasta and 1 1/2 tablespoons mint; toss well. Remove from heat; stir in tomato mixture. Place 1 1/2 cups pasta mixture in each of 4 bowls; top evenly with remaining 1 1/2 tablespoons mint. Sprinkle each serving with 4 teaspoons cheese and 2 teaspoons almonds.

Olive tapenade breadsticks: Combine 1 tablespoon extra-virgin olive oil, 1 1/2 teaspoons minced garlic, 1 teaspoon fresh lemon juice, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and 15 finely chopped pitted kalamata olives in a small bowl. Spread olive mixture over 1 (11-ounce) can refrigerated breadsticks dough. Twist each breadstick; bake at 375° for 15 minutes or until browned.

Nutritional Information

Calories:

344

Fat:

12.7g (sat 3.1g,mono 6.6g,poly 2g)

Protein:

14g

Carbohydrate:

45.5g

Fiber:

5.3g

Cholesterol:

58mg

Iron:

3.4mg

Sodium:

601mg

Calcium:

163mg

Laraine Perri, Cooking Light

Herbed Stuffed Chicken Breasts

Dish up a company-worthy dish that calls for only four ingredients, plus salt and pepper. Choose roasted asparagus as a bright, fresh partner for this main dish.

Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon pan juices)

Ingredients

• 1/4  cup  (2 ounces) goat cheese
• 1/2  teaspoon  chopped fresh rosemary
• 2  ounces  Canadian bacon, finely chopped
• 4  (6-ounce) skinless, boneless chicken breasts
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• Cooking spray

Preparation

1. Preheat oven to 400°.

2. Combine first 3 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken evenly with salt and pepper.

3. Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5 minutes. Discard wooden picks. Cut chicken diagonally into 1/2-inch-thick slices. Serve with pan juices.

Roasted asparagus: Combine 1/4 teaspoon salt, 1/4 teaspoon freshly ground black pepper, and 1 pound trimmed asparagus on a jelly-roll pan coated with cooking spray; toss gently. Bake at 400° for 10 minutes or until asparagus is crisp-tender. Place asparagus in a large bowl; toss with 1 tablespoon butter and 1 tablespoon chopped fresh chives. Complete the meal with a sliced baguette and a glass of crisp white wine.

Nutritional Information

Calories:

302

Fat:

13.5g (sat 5.1g,mono 4.8g,poly 2.2g)

Protein:

42.1g

Carbohydrate:

0.5g

Fiber:

0.0g

Cholesterol:

116mg

Iron:

1.7mg

Sodium:

486mg

Calcium:

40mg

Barbara Lauterbach, Cooking Light

Tex-Mex Calzones

Spice up sandwich night with this Tex-Mex inspired favorite packed with ground turkey, fresh veggies, and spicy salsa.

Yield: 4 servings (serving size: 1 calzone and 1 tablespoon sour cream)

Ingredients

• 8  ounces  ground turkey breast
• 1/2  cup  chopped onion
• 1/2  cup  chopped green bell pepper
• 1/2  cup  chopped red bell pepper
• 3/4  teaspoon  ground cumin
• 1/2  teaspoon  chili powder
• 2  garlic cloves, minced
• 1/2  cup  fat-free fire-roasted salsa verde
• 1  (11-ounce) can refrigerated thin-crust pizza dough
• 3/4  cup  (3 ounces) preshredded Mexican blend cheese
• Cooking spray
• 1/4  cup  fat-free sour cream

Preparation

1. Preheat oven to 425°.

2. Heat a large nonstick skillet over medium-high heat. Add ground turkey to pan; cook 3 minutes, stirring to crumble. Add onion and next 5 ingredients (through garlic) to pan; cook 4 minutes or until vegetables are crisp-tender, stirring mixture occasionally. Remove turkey mixture from heat; stir in salsa.

3. Unroll dough; divide into 4 equal portions. Roll each portion into a 6 x 4–inch rectangle. Working with one rectangle at a time, spoon about 1/2 cup turkey mixture on one side of dough. Top with 3 tablespoons cheese; fold dough over turkey mixture, and press edges together with a fork to seal. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining dough and turkey mixture. Bake at 425° for 12 minutes or until browned. Serve with sour cream.

Black bean salad: Combine 1 (15-ounce) can rinsed and drained black beans, 1 cup quartered cherry tomatoes, 1/2 cup chopped red onion, 1/4 cup chopped celery, 2 tablespoons fresh lime juice, 2 tablespoons chopped fresh cilantro, and 1 tablespoon olive oil in a medium bowl; toss well to coat.

Nutritional Information

Calories:

416

Fat:

14.1g (sat 6.1g,mono 4.9g,poly 1.6g)

Protein:

25.7g

Carbohydrate:

46.2g

Fiber:

2.5g

Cholesterol:

44mg

Iron:

2.5mg

Sodium:

771mg

Calcium:

195mg

David Bonom, Cooking Light

Grilled Chicken with Mustard-Tarragon Sauce

A tangy sauce enlivens simple grilled chicken breasts; a hint of sugar balances the flavors.

Yield: 4 servings (serving size: 1 breast half, 1 cup greens, and about 2 tablespoons sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  black pepper, divided
• Cooking spray
• 3  tablespoons  minced shallots
• 3  tablespoons  Dijon mustard
• 2  tablespoons  red wine vinegar
• 2  tablespoons  water
• 1  tablespoon  extra-virgin olive oil
• 1  teaspoon  chopped fresh tarragon
• 1/2  teaspoon  sugar
• 4  cups  gourmet salad greens

Preparation

1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.

2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.

Nutritional Information

Calories:

231

Fat:

7.6g (sat 1.6g,mono 4.1g,poly 1.2g)

Protein:

35.4g

Carbohydrate:

3.5g

Fiber:

1.3g

Cholesterol:

94mg

Iron:

2mg

Sodium:

538mg

Calcium:

51mg

Cooking Light

Chicken with Lemon Caper Sauce

If you're craving Italian for a weeknight meal, try this surprisingly simple take on chicken scaloppini. Tip: Serve over white and wild rice blend.

Yield: 4 servings (serving size: 1 breast half and 1 tablespoon sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 3  tablespoons  all-purpose flour
• 2  tablespoons  butter
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  fresh lemon juice
• 2  tablespoons  capers, drained
• 3  tablespoons  minced flat-leaf parsley

Preparation

1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan; keep warm.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Nutritional Information

Calories:

267

Fat:

7.9g (sat 4.2g,mono 2g,poly 0.7g)

Protein:

40.5g

Carbohydrate:

6.4g

Fiber:

0.6g

Cholesterol:

114mg

Iron:

1.9mg

Sodium:

476mg

Calcium:

30mg

Diane Morgan, Cooking Light

Chicken and Mushroom Panini

Photo: Randy Mayor; Styling: Kellie Gerber Kelley

Gooey cheese, sun-dried tomatoes, and earthy mushrooms join chicken for a tasty sandwich you can quickly prepare in a grill pan or panini press.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• Cooking spray
• 2  cups  presliced cremini mushrooms
• 1  teaspoon  minced garlic
• 1/4  cup  canola mayonnaise
• 2  tablespoons  chopped sun-dried tomatoes, packed without oil
• 1  tablespoon  capers
• 8  (1 1/2-ounce) slices ciabatta or sourdough bread
• 8  ounces  chopped skinless, boneless rotisserie chicken breast
• 4  (1-ounce) slices reduced-fat provolone cheese

Preparation

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan; sauté 3 minutes or until mushrooms are tender. Remove from heat; set aside.

2. Combine mayonnaise, tomatoes, and capers in a mini food processor; pulse until well combined. Spread 1 tablespoon mayonnaise mixture over each of 4 bread slices; top each with 1/4 cup mushroom mixture, 2 ounces chicken, 1 cheese slice, and 1 bread slice.

3. Heat a large grill pan over medium heat. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or other heavy skillet on top of sandwiches; press gently to flatten sandwiches. Cook 2 minutes on each side or until bread is toasted (leave cast-iron skillet on sandwiches while they cook).

Nutritional Information

Calories:

474

Fat:

15.5g (sat 4.1g,mono 7.6g,poly 2.6g)

Protein:

33.7g

Carbohydrate:

49.9g

Fiber:

2.2g

Cholesterol:

63mg

Iron:

3.7mg

Sodium:

974mg

Calcium:

57mg

Ivy Manning, Cooking Light

Spinach Salad with Spiced Pork and Ginger Dressing

.

Crisp flatbread can round out this satisfying salad supper. You can also serve the seasoned pork as an entrée without the salad, if you wish   Yield: 4 servings

Ingredients

• 1  (1-pound) pork tenderloin, trimmed
• 1  tablespoon  Sriracha (hot chile sauce, such as Huy Fong)
• 2  tablespoons  brown sugar
• 1/2  teaspoon  garlic powder
• 1/4  teaspoon  salt
• Cooking spray
• 3  cups  baby spinach leaves
• 2  cups  thinly sliced Napa cabbage
• 1  cup  red bell pepper strips
• 1/4  cup  low-fat sesame ginger dressing (such as Newman's Own)

Preparation

1. Cut pork crosswise into 1/2-inch slices; flatten each slice slightly with hand. Combine pork and Sriracha in a bowl, tossing to coat. Add sugar, garlic powder, and salt; toss well.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork mixture to pan, and cook 3 minutes on each side or until done. Remove from heat; keep warm.

3. Combine spinach, cabbage, and bell pepper in a large bowl. Add sesame ginger dressing; toss well. Arrange 1 1/2 cups spinach mixture in each of 4 shallow bowls; top each serving with 3 ounces pork.

Nutritional Information

Calories:

202 (21% from fat)

Fat:

4.7g (sat 1.4g,mono 1.8g,poly 0.5g)

Protein:

25g

Carbohydrate:

14.7g

Fiber:

1.9g

Cholesterol:

74mg

Iron:

2.2mg

Sodium:

490mg

Calcium:

56mg

Alyson Haynes, Cooking Light