Dinner Tonight: Chicken and Turkey

Time: 35 minutes

No Seeds: Cucumber seeds are of course edible, but they can dilute the salad and compromise crunch. Remove with a teaspoon.

Serve with Dilly Cucumber Salad with Yogurt

Time: 35 minutes

More for Later: Double the sauce and use as a dip for grilled chicken kebabs.

Serve with Coconut-Cilantro Rice: Combine 1 cup light coconut milk and ¼ cup water in a medium saucepan over medium-high heat; bring to a boil. Stir in 1 cup uncooked long-grain white rice. Reduce heat to low; cover and simmer 17 minutes or until liquid is absorbed. Let stand 5 minutes. Stir in ¼ cup chopped cilantro. SERVES 4 (serving size: about ½ cup) CALORIES 203; FAT 3.3g (sat 2.9g); SODIUM 18mg

Poblano chiles become smoky and lose some of their intensity when broiled. Wrap the peppers in the same foil used to line the pan, and let stand so that the steam can loosen the skins before you peel them.

Serve with Avocado Salad with Honey-Lime Vinaigrette

Use It Up: A little ground chicken goes a long way here. Brown leftover chicken and stir into chili or pasta sauce, tuck into tacos, or add to casseroles.

Serve with Scallion-and-Cilantro Barley

Juicy Fruit: If you've never thrown fresh lemons on the grill, try it: The slight char makes them juicier and intensifies their tartness.

Serve with Orzo and Herb Pilaf

Quick Fix: Don't have a baking rack? Place the breaded chicken on a foil-lined baking sheet; turn chicken halfway through cooking.

Serve with Ginger-Lime Fruit Salad

Dinner Transformation: We turn the traditional appetizer of chicken skewers and dipping sauce into a main course by spooning the satay sauce over sliced grilled chicken breasts.

Serve with Cucumber, Carrot, and Orange Salad

Try This: The piri piri sauce transforms simply seared chicken; it would also be delicious over steak, fish, or roasted vegetables.

Serve with Thyme Roasted Potatoes and Shallots

Piri piri is a bright herb-and-chile sauce popular in Portugal and parts of Africa. It's traditionally red, but we go green with fresh poblano, jalapeño , and cilantro. Seed or omit the jalapeño for less heat.

Dry to Fry: Let cooked potatoes dry out so they'll be extra crispy in the hash. Leftover cooked potatoes would be even better. Ground chicken has a touch more fat than ground chicken breast, key for more flavorful hash.

Serve with Sautéed Spinach with Garlic and Red Pepper

The mild flavor of spinach makes it wonderfully adaptable to sizzling garlic and spice from the crushed red pepper. For fullest flavor, cook spinach only until it begins to turn limp. Sautéed spinach can be made in a snap and pairs perfectly with almost every protein. If you have leftover spinach on hand or any wilting leafy greens, sautéing with a little olive oil and garlic instantly brings it back to life. Starting aromatics in a cold skillet lets them infuse the oil. The garlic also has less chance of burning.

Time: 40 minutes

Time-Saver: A quick sear and a sprinkle of panko cuts prep and cook time in half compared to breading and baking.

Serve with Chili-Lime Corn

Time: 40 minutes

Get Ahead: Make the kebabs, prepare the buttermilk mixture, and make the broccoli salad a day ahead; then refrigerate.

Serve with Cheddar and Almond Broccoli Salad

Time: 25 minutes

Get Ahead: Grill the chicken and make the spiced pecans in advance. Change up the greens, fruit, and dressing for fast lunches.

Serve with Blue Cheese Toasts

Time: 30 minutes

Simple Sub: Go meatless by swapping 3/4-inch-thick slices of extra-firm tofu for drumsticks. Glaze and grill 3 minutes on each side.

Serve with Curry Rice Pilaf

Time: 40 minutes

Sweet Idea: The red onions develop a nice char on the grill, but they finish cooking and develop a depth and sweetness once left to steam. Drizzle any juices from the onion mixture over the grilled chicken.

Serve with Orange-Infused Black Beans

Time: 30 minutes

Sweet Side: Make extra strawberry-vinegar mixture and spoon over frozen Greek yogurt, pound cake, or whipped ricotta cheese.

Serve with Toasted Farro with Thyme

Our quick homemade BBQ sauce is lower in sodium than bottled versions, and you can put this meal on the table in less than 30 minutes.

Time: 40 minutes

Flavor Hit: Tarragon and mustard are a perfect pair—the herb’s slightly sweet anise notes balance the mustard’s pungency.

Serve with Chile and Lime Roasted Carrots

Time: 30 minutes

Mix It Up: Rice may be more traditional here, but we love the contrast of creamy polenta with the sweet heat of the sauce.

Serve with Sesame Sautéed Spinach

Time: 28 minutes

While pounding the chicken breast thin and searing is a French technique, the flavor profile here is decidedly Spanish.

Serve with Manchego Polenta

Time: 35 minutes

You probably have all the ingredients on hand to make this quick spice rub. Water or chicken stock can be substituted for rum in the mango sauce.

Serve with Quick Red Beans and Rice

Time: 40 minutes

Tuck leftover tabbouleh into a pita pocked with sliced chicken and top with a yogurt drizzle for a shawarma-style sandwich.

Serve with Carrot "Tabbouleh"

Time: 40 minutes

The skillet is used in a few clever ways: Chicken and vegetables get a head start on the stove, finish in the oven, then come out briefly so a simple cream sauce can pick up all the roasted flavors in the pan.

Serve with Haricots Verts with Warm Mustard Vinaigrette

Time: 40 minutes

Use the side of a knife to crush the garlic and ginger. This releases natural oils so they can infuse the stock quickly.

Serve with Chili Garlic Broccolini

Time: 35 minutes

The tiniest bit of sugar helps the avocado halves char in the pan, adding robust toasty flavor.

Serve with Orange-Jicama Salad

Time: 40 minutes

Crisp It: Sear the chicken first to crisp the skin and render a little more fat into the pan, creating a delicious base for the pan sauce.

Serve with Sage-Roasted Carrots and Turnips

Time: 30 minutes

Use It Up: Slice and sear remaining polenta, and refrigerate. Reheat in the microwave for a fast, gluten-free side.

Serve with Parmesan Polenta Rounds

Time: 40 minutes

Buy It: Porter is a dark beer with a roasted malt flavor. You'll use half a bottle for the recipe; sip the rest as you dine.

Serve with Parsley-Fennel Salad with Mustard Vinaigrette

Time: 35 minutes

Prep Tip: Slice the tomatoes horizontally to have a sturdier base and more surface area for the crispy topping.

Serve with Herbed Breadcrumb Tomatoes

READER FAVORITE!  

Time: 40 minutes

Simple Sub: Use red wine vinegar or sherry vinegar for a sauce with a sharper edge.

Serve with Mascarpone Mashed Potatoes: Place 1 1/2 pounds cubed peeled Yukon gold potatoes in a large saucepan; cover with ­water. Bring to a boil; reduce heat, and ­simmer 15 minutes or until tender. Drain; return to pan. Add 1⁄3 cup 2% milk, 3 tablespoons mascarpone cheese, and 1/2 teaspoon salt. Mash to desired consistency.

Time: 30 minutes

Vegetarian Swap: Omit the chicken, double the squash, and use vegetable broth.

Serve with Pistachio Couscous: Bring ¾ cup fat-free, less-sodium chicken broth to a boil in a small saucepan. Stir in ¾ cup uncooked couscous; cover and remove from heat. Let stand 5 minutes; fluff with a fork. Stir in 1 teaspoon grated lemon rind and ¼ cup chopped pistachios.

Time: 30 minutes

Serve with Romaine Salad: Whisk together 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 2 teaspoons honey, 1 teaspoon Dijon mustard, ¼ teaspoon salt, and 1⁄8 teaspoon black pepper. Drizzle over 6 cups torn romaine lettuce; toss well.

...and Basic Polenta: Bring 2 cups fat-free, less-sodium chicken broth and 1 cup 2% milk to a boil in a medium saucepan. Gradually whisk in ¾ cup instant dry polenta. Cook 5 minutes or ­until thick, stirring constantly.

Time: 30 minutes

Simple Subs: For a vegetarian meal, replace the chicken with packaged baked or smoked tofu, cut into cubes. Try an equal amount of soba (buckwheat noodles) in place of udon.

Serve with Baby Spinach Salad: Combine 8 cups baby spinach, ½ cup thinly sliced red onion, and ½ cup quartered radishes. Whisk together 1 ½ tablespoons rice vinegar, 2 teaspoons canola oil, 1 teaspoon sugar, ¼ teaspoon salt, and ¼ teaspoon crushed red pepper. Drizzle dressing over salad; toss to coat.

Time: 40 minutes

Shopping Tip: Unfiltered cider has pectin, which thickens the sauce.

Serve with Rosemary Potatoes: Preheat oven to 450°. Combine 1 tablespoon olive oil, 1 teaspoon chopped fresh thyme, ½ teaspoon minced fresh rosemary, ¼ teaspoon salt, ¼ teaspoon black pepper, and 12 ounces quartered red potatoes in a bowl. Spread potatoes on a jelly-roll pan. Bake at 450° for 25 minutes or until golden brown and tender. CALORIES 90; FAT 3.5g (sat 0.5g); SODIUM 153mg

Time: 40 minutes

Shopping Tip: Look for prechopped onion, celery, and bell pepper.

Serve with Buttered Carrots: Bring 1 cup fat-free, lower-sodium chicken broth to a boil in a saucepan. Add 2 cups thinly sliced carrots. Reduce heat; simmer 6 minutes or until tender. Drain; return to pan. Stir in 1 tablespoon butter, 2 teaspoons chopped parsley, 1/8 teaspoon salt, and 1/8 teaspoon black pepper; stir until butter melts. Serves 4 (serving size: ½ cup). CALORIES 51; FAT 3g (sat 1.9g); SODIUM 148mg

Time: 40 minutes

Simple Sub: Use smoky chicken sausage if you can't find reduced-fat smoked links.

Serve with Garlic Breadsticks: Preheat oven to 425°. Unroll 1 (11-ounce) package thin-crust pizza dough. Cut in half crosswise; reserve half of dough for another use. Combine 1 tablespoon melted butter and 2 minced garlic cloves; brush evenly over dough. Sprinkle with 2 teaspoons minced fresh parsley. Cut dough crosswise into 8 strips; twist each piece. Place twists on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes or until golden brown. Serves 4 (serving size: 2 breadsticks). CALORIES 142; FAT 6.2g (sat 2.5g); SODIUM 247mg

Time: 30 minutes

Simple Sub: Use ground turkey breast in place of ground chicken.

Serve with Orzo with Spinach: Cook 1¼ cups orzo (rice-shaped pasta) in boiling water according to package directions, omitting salt and fat. Drain pasta in a colander over a bowl, reserving ¼ cup cooking liquid. Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add orzo, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 1 minute, stirring constantly. Stir in reserved ¼ cup cooking liquid, 3 tablespoons white balsamic vinegar, and 3 cups chopped fresh spinach; cook for 2 minutes or until spinach wilts. CALORIES 234; FAT 3.3g (sat 0.3g); SODIUM 168mg

Time: 40 minutes

Prep Pointer: Remove the ribs and seeds from the jalapeño before mincing to tame the heat.

Serve with Mexican Rice: Combine ¾ cup uncooked long-grain rice; 1½ cups fat-free, lower-sodium chicken broth; ½ cup minced green bell pepper; ½ cup diced tomato; and ½ teaspoon ground cumin in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Serves 4 (serving size: ½ cup). CALORIES 138; FAT 0.4g (sat 0.1g); SODIUM 173mg

Time: 40 minutes

Simple Sub: Use peaches or plums instead of nectarines.

Serve with Herbed Couscous: Combine 3/4 cup fat-free, lower-sodium chicken broth and 1/2 cup water in a saucepan; boil. Stir in 1 cup uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in 2 tablespoons chopped fresh parsley, 2 tablespoons chopped fresh chives, and 1/4 teaspoon salt. CALORIES 167; FAT 0.4g (sat 0.1g); SODIUM 226mg

Time: 40 minutes

Flavor Hit: Dijon mustard gives the chutney peppery tang.

For the Guacamole: Combine 2 tablespoons chopped onion, 2 tablespoons chopped fresh cilantro, 1⁄8 teaspoon salt, and 1 medium chopped avocado in a food processor; pulse 8 times or until combined. Yield: 4 servings (serving size: about 3 tablespoons guacamole). CALORIES 65; FAT 5.6g (sat 0.6g); SODIUM 74mg

Time: 30 minutes

Kid-Pleaser: Use crumbled goat cheese instead of gorgonzola for milder flavor.

Serve with Arugula Salad: Combine 1 teaspoon minced shallots, 2 teaspoons lemon juice, and ½ teaspoon honey in a large bowl; gradually whisk in 1 tablespoon extra-virgin olive oil. Add 4 cups loosely packed arugula and 1/3 cup vertically sliced red onion to bowl; toss gently to coat. Yield: 4 servings. CALORIES 44; FAT 3.6g (sat 0.5g); SODIUM 6mg

Time: 30 minutes

Time-Saver: Use prechopped onion.

Serve with Sautéed Spinach and Pine Nuts: Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add 1 tablespoon minced shallots; sauté 2 minutes. Add 1 (9-ounce) bag fresh baby spinach; sauté 2 minutes or until spinach wilts. Stir in 1 tablespoon toasted pine nuts and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 64; FAT 3.8g (sat 0.3g); SODIUM 175mg

Time: 40 minutes

Simple Sub: Use regular dried bread crumbs in place of panko.

Serve with Red Pepper Couscous: Cook 1 cup couscous according to package directions. Heat 2 teaspoons olive oil in a skillet over medium-high heat. Add 1/2 cup chopped onion, 1/2 cup chopped red bell pepper, and 1/4 teaspoon salt; sauté 7 minutes. Toss with couscous. Yield: 4 servings. CALORIES 197; FAT 2.6g (sat 0.4g); SODIUM 153mg

Time: 30 minutes

Time Saver: Chicken cutlets are thin and cook in a flash.

Serve with Creamy Polenta and Herbed Green Beans: Steam 1 pound green beans 5 minutes. Drizzle with 1 tablespoon olive oil; sprinkle with 1 teaspoon chopped thyme, 1 teaspoon chopped chives, and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 57; FAT 3.4g (sat 0.5g); SODIUM 74mg

Time: 40 minutes

Make-Ahead Tip: Freeze individual portions of leftover chili for up to 2 months; thaw overnight and reheat over medium-low heat.

Serve with Jack-Corn Muffins: Combine 1 (8.5-ounce) package corn muffin mix, ½ cup shredded Monterey Jack cheese with jalapeño peppers, ½ cup corn kernels, 1⁄3 cup 1% low-fat milk, and 1 large egg. Divide batter evenly among 8 muffin cups coated with cooking spray. Bake at 400° for 16 minutes or until browned.

Time: 30 minutes

Simple Sub: Try pork tenderloin in place of chicken thighs.

Serve with Mango Slaw: Combine 4 cups packaged cabbage-and-carrot coleslaw, 1 cup chopped mango, and ¼ cup vertically sliced red onion in a large bowl. Add ¼ cup canola mayonnaise, 1 tablespoon cider vinegar, 1 tablespoon sugar, and ¼ teaspoon salt; toss well to coat.

Time: 30 minutes

Vegetarian Swap: Omit fish sauce; substitute crumbled extra-firm tofu for the turkey

Serve with Rice Noodle Salad: Cook 6 ounces rice noodles according to package directions. Drain and rinse with cold water; drain. Combine noodles, 2/3 cup chopped english cucumber, and 2/3 cup red bell pepper strips. Whisk together 1 tablespoon rice vinegar, ¼ teaspoon crushed red pepper, and ¼ teaspoon sugar; toss with noodle mixture and 2 tablespoons chopped fresh mint.

Time: 30 minutes

Make-Ahead Tip: Prepare the sauce up to three days ahead.

Serve with Mixed Greens Salad: Combine 1 tablespoon fresh lemon juice, ½ teaspoon Dijon mustard, ¼ teaspoon salt, ¼ teaspoon sugar, and ¼ teaspoon black pepper in a medium bowl. Gradually add 2 tablespoons extra-virgin olive oil, stirring constantly with a whisk. Drizzle dressing over 4 cups mixed microgreens and 2 cups trimmed watercress; toss to coat.

Time: 30 minutes

Prep Pointer: You’ll get more juice from room-temperature citrus.

Serve with Spicy Black Beans: Remove 1 teaspoon adobo sauce from 1 (7-ounce) can chipotle chiles in adobo sauce; reserve remaining chiles and sauce for ­another use. Combine 1 teaspoon adobo sauce; ¼ cup fat-free, less-sodium chicken broth; and 1 (15-ounce) can rinsed and drained black beans in a saucepan; bring to a boil. Mash bean mixture. Sprinkle with 1 tablespoon chopped fresh cilantro.

Time: 40 minutes

Prep Pointer: Letting the breaded chicken set for a few minutes ensures the coating will adhere.

Serve with Parmesan-Browned Butter Orzo: Cook 1 tablespoon butter in a small saucepan over medium-low heat 4 minutes or until browned. Add ½ cup orzo; cook 1 minute. Add 2 tablespoons white wine; cook over medium-high heat 1 minute. Add 1¼ cups chicken broth. Bring to a boil; reduce heat, and simmer 13 minutes. Stir in 1 tablespoon grated Parmesan; cover and let stand 5 minutes. Sprinkle with 1 tablespoon chives.

Time: 30 minutes

Flavor Hit: Herbes de Provence lend floral complexity to the salad.

Serve with Asiago–Black Pepper Bread: Combine 1 tablespoon olive oil and 1 minced garlic clove; brush evenly over 4 (1½-ounce) French bread slices. Sprinkle ½ cup finely grated Asiago cheese and ½ teaspoon cracked black pepper evenly over bread. Broil 2 minutes or until lightly browned.

Time: 30 minutes

Flavor Hit: Toasting pine nuts takes a few minutes but greatly intensifies their flavor.

Serve with Sugar Snap and Feta Salad: Place ½ cup thinly vertically sliced red onion in a bowl of ice water for 10 minutes; drain and pat dry. Cook 12 ounces trimmed sugar snap peas in boiling water 2 minutes. Drain and plunge peas in ice water; drain and pat dry. Whisk together 1 tablespoon fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1 teaspoon white wine vinegar, ½ teaspoon honey, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a medium bowl. Add peas, onion, and ⅓ cup crumbled feta cheese; toss well.

READER FAVORITE!  

Time: 30 minutes

Prep Pointer: Toasting panko in a skillet makes it crunchier and golden brown.

Simple Sub: Try romaine in place of escarole.

Serve with Toasted Garlic Escarole: Cut a 1½-pound escarole head crosswise into 1-inch strips; place in a large bowl. Heat 1½ tablespoons olive oil in a small skillet over medium-high heat. Add 4 thinly sliced garlic cloves to pan; sauté 2 minutes or until golden. Remove from heat; add 1½ tablespoons fresh lemon juice, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. Drizzle dressing over escarole, and toss to coat.

Time: 30 minutes

Prep Pointer: Weighing down quesadillas with a skillet helps them cook faster and more evenly.

Serve with Spinach Salad with Cumin Vinaigrette: Combine 1 tablespoon fresh lime juice, 1 tablespoon extra-virgin olive oil, ⅛ teaspoon salt, ⅛ teaspoon freshly ground black pepper, and ⅛ teaspoon ground cumin in a large bowl. Top with 1 (5-ounce) package fresh baby spinach and ½ cup thinly sliced red onion; toss gently to coat.

Time: 40 minutes

Simple Sub: Swap any salad greens you like (arugula, spinach, romaine) for mixed greens.

Serve with Fresh Orange Spritzers: Combine 3 cups chilled sparkling water and 1 cup fresh, chilled orange juice in a pitcher. Pour into ice-filled glasses; garnish with fresh mint sprigs, if desired. For an adult twist, add a splash of sauvignon blanc.

Time: 30 minutes

Simple Sub: Try ground sirloin in place of lamb.

Serve with Tomato-Cucumber Salad: Combine 2 cups thinly sliced English cucumber and 1/4 teaspoon salt in a colander; let stand 10 minutes. Squeeze out excess moisture. Combine cucumber, 2 cups thin tomato wedges, 2 tablespoons chopped fresh flat-leaf parsley, 2 tablespoons chopped pitted kalamata olives, 1 tablespoon fresh lemon juice, and 2 teaspoons extra-virgin olive oil. Yield: 4 servings. CALORIES 53; FAT 3.3g (sat 0.4g); SODIUM 158mg

Time: 40 minutes

Simple Sub: Try raisins or dried apricots in place of currants.

Serve with Currant Couscous: Heat 2 teaspoons olive oil in a saucepan over medium-high heat. Add 1 cup uncooked Israeli couscous; sauté 2 minutes. Add 2 cups water and 1/4 cup dried currants; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Remove from heat; stir in 1/4 cup chopped fresh parsley and 1/4 teaspoon salt. Yield: 4 servings. CALORIES 236; FAT 2.8g (sat 0.3g); SODIUM 148mg

Time: 30 minutes

Prep Pointer: Leeks can be full of grit, so it's a good idea to rinse well after slicing.

Serve with Mixed Greens Salad: Combine 1 tablespoon olive oil, 2 teaspoons white wine vinegar, 1/2 teaspoon Dijon mustard, and a dash of salt. Add 4 cups mixed baby greens; toss. Yield: 4 servings. CALORIES 40; FAT 3.5g (sat 0.5g); SODIUM 66mg

Time: 40 minutes

Simple Sub: Instead of dried chervil, you can use 1 teaspoon chopped fresh tarragon.

Serve with Golden Mashed Potatoes: Place 3 cups cubed Yukon gold potatoes (about 1 pound) in a large saucepan; cover with water. Bring to a boil. Cover, reduce heat, and simmer 10 minutes or until tender; drain. Place potatoes in a large bowl. Add 1/3 cup 2% reduced-fat milk, 1 teaspoon butter, 3/8 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; mash to desired consistency. Yield: 4 servings. CALORIES 124; FAT 1.3g (sat 0.8g); SODIUM 246mg

Time: 40 minutes

Vegetarian Swap: Use mushroom broth, omit chicken, and use 2 cans of chickpeas.

Serve with Herb-Scented Drop Biscuits: Preheat oven to 450°. Combine 4.5 ounces (1 cup) all-purpose flour, 3/4 teaspoon baking powder, and 1/4 teaspoon salt; cut in 1 tablespoon cold unsalted butter until mixture resembles coarse meal. Make a well in center of mixture; add 1/3 cup 1% milk, 2 tablespoons plain fat-free Greek yogurt, and 1 1/2 teaspoons fresh thyme leaves, stirring just until combined. Drop by heaping tablespoonfuls onto a baking sheet coated with cooking spray to form 8 biscuits; coat tops with cooking spray. Bake at 450° for 15 minutes or until golden brown. Yield: 4 servings. CALORIES 156; FAT 3.5g (sat 2.1g); SODIUM 256mg

Time: 40 minutes

Kid Tweak: Omit the red pepper and use an equal amount of mild chili powder.

Serve with Broccoli with Shallots: Cook 12 ounces fresh broccoli florets in boiling water 2 minutes; drain. Heat 1 teaspoon butter and 1 teaspoon olive oil in a skillet over medium-high heat. Add 3 tablespoons minced shallots; sauté 2 minutes. Add broccoli, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; sauté 2 minutes. Yield: 4 servings. CALORIES 48; FAT 2.4g (sat 0.8g); SODIUM 178mg

And Herbed Rice: Cook 1 cup basmati rice according to package directions. Stir in 1 tablespoon chopped fresh thyme, 1 teaspoon chopped fresh oregano, 1/2 teaspoon cracked black pepper, and 3/8 teaspoon salt. Yield: 4 servings. CALORIES 182; FAT 0g; SODIUM 221mg

Time: 40 minutes

Flavor Hit: Dark sesame oil lends deep, toasty essence.

Serve with Coconut Jasmine Rice: Combine 1 cup uncooked jasmine rice, 1 1/4 cups water, 1/2 cup light coconut milk, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in 1/4 cup chopped fresh cilantro. Yield: 4 servings. CALORIES 97; FAT 1.5g (sat 1.4g); SODIUM 155mg

Time: 30 minutes

Make-Ahead Tip: Refrigerate cooked, cooled soup up to two days.

Serve with Cumin-Lime Tortilla Chips: Preheat oven to 350°. Cut each of 4 (6-inch) yellow corn tortillas into 8 wedges. Arrange wedges in a single layer on a baking sheet. Brush wedges evenly with 1 1/2 tablespoons canola oil. Combine 3/8 teaspoon ground cumin and 1/8 teaspoon salt, and sprinkle evenly over tortilla wedges. Bake at 350° for 15 minutes or until crisp and golden. Cool slightly, and drizzle with 2 tablespoons fresh lime juice. Yield: 4 servings. CALORIES 119; FAT 6.3g (sat 0.4g); SODIUM 109mg

Time: 30 minutes

Shopping Tip: Refrigerated salsa tastes vibrant and fresh.

Serve with Citrus and Radish Salad: Combine 2 tablespoons orange juice, 2 tablespoons olive oil, and 1/8 teaspoon ground red pepper. Toss with 4 cups prechopped romaine lettuce, 1/2 cup thinly sliced radishes, 2 tablespoons cilantro leaves, and 1 sliced peeled avocado. Yield: 4 servings. CALORIES 154; FAT 14.3g (sat 2g); SODIUM 13mg

Time: 40 minutes

Time-Saver: Boneless chicken thighs will cook even faster.

Serve with Grilled Garlic Bread: Preheat grill to medium-high heat. Combine 1½ tablespoons olive oil and 2 minced garlic cloves in a microwave-safe bowl; microwave at HIGH 8 seconds. Brush both sides of 4 (1½-ounce) slices French bread with oil mixture. Place bread on grill rack; grill 1 minute on each side. CALORIES 159; FAT 6.2g (sat 0.7g); SODIUM 269mg

Time: 40 minutes

Time-Saver: Chicken cutlets cook up in a flash.

Serve with Avocado and Orange Salad: Combine 1 tablespoon minced garlic, 1 teaspoon olive oil, ½ teaspoon black pepper, and ¼ teaspoon kosher salt in a medium bowl. Peel and section 1 orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, ½ cup halved grape tomatoes, ¼ cup thinly sliced red onion, and 1 cup sliced avocado to garlic mixture; toss gently. Serves 4 (about 1/2 cup) CALORIES 119; FAT 8.6g (sat 1.2g); SODIUM 126mg

Time: 40 minutes

Simple Sub: Use whole-wheat linguine in place of udon noodles.

Serve with Sesame Broccoli: Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over high heat. Add 1 (12-ounce) package broccoli florets to steamer. Steam broccoli, covered, 4 minutes or until crisp-tender. Place broccoli in a medium bowl. Add 1 tablespoon toasted sesame seeds, 1 tablespoon dark sesame oil, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper to broccoli; toss well. CALORIES 67; FAT 4.9g (sat 0.7g); SODIUM 143mg

Time: 40 minutes

Flavor Hit: Try roasted cumin for even deeper spice flavor.

Serve with Chipotle Rice: Combine 2 cups water; 1 tablespoon butter; 1 tablespoon minced chipotle chile, canned in adobo sauce; ¼ teaspoon salt; and ¼ teaspoon freshly ground black pepper in a small saucepan. Bring to a boil. Add 1 cup rice; stir gently. Cover, reduce heat, and simmer 18 minutes. Stir in 1 tablespoon chopped fresh cilantro. CALORIES 197; FAT 3.2g (sat 1.9g); SODIUM 211mg

Time: 30 minutes

Budget Buy: Shop for Asian condiments at Asian markets.

Serve with Double Sesame Rice: Cook 1 (31⁄2-ounce) bag boil-in-bag long grain rice according to  package directions; drain. Stir in 1 tablespoon toasted sesame seeds, 2 teaspoons dark sesame oil, and 1/4 teaspoon salt. CALORIES 119; FAT 3.3g (sat 1.7g); SODIUM 148mg

Time: 40 minutes

Kid Tweak: Add a little honey to the pan sauce.

Serve with Roasted Potatoes and Green Beans: Preheat oven to 425°. Combine 1 tablespoon olive oil; 1/4 teaspoon salt; 1/4 teaspoon black pepper; 1 pound fingerling potatoes, halved lengthwise; 10 ounces trimmed haricots verts; and 2 thinly sliced garlic cloves on a jelly-roll pan coated with cooking spray; toss to coat. Bake at 425° on bottom rack for 25 minutes, stirring once. CALORIES 145; FAT 3.7g (sat 0.5g); SODIUM 158mg

Time: 40 minutes

Shopping Tip: Look for jarred pepperoncini in the olive section.

Serve with Olive-Almond Green Beans: Cook 1 pound trimmed green beans in boiling water in a large saucepan 3 minutes or until crisp-tender; drain well. Heat a large skillet over medium heat. Add 1 tablespoon extra-virgin olive oil to pan; swirl to coat. Add green beans, ¼ cup sliced toasted almonds, 3 tablespoons chopped pitted kalamata olives, 1 tablespoon grated lemon rind, and 1/8 teaspoon salt. Cook bean mixture 2 minutes, tossing well. CALORIES 129; FAT 9.2g (sat 1.1g); SODIUM 254mg

Time: 40 minutes

Kid Tweak: Skip the crushed red pepper for a milder pizza.

Serve with Arugula and Mushroom Salad: Combine 1 tablespoon white wine vinegar, 1 tablespoon fresh lemon juice, 2 teaspoons extra-virgin olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a medium bowl, stirring with a whisk. Add 1 cup quartered mushrooms and 6 ounces baby arugula; toss gently to coat. Top with 1 tablespoon shaved Parmigiano-Reggiano cheese. CALORIES 42; FAT 3g (sat 0.6g); SODIUM 152mg

Time: 40 minutes

Prep Pointer: The chicken and vegetables can be grilled indoors on a grill pan.

Serve with Avocado-Tomato Salad: Combine 2 tablespoons fresh lime juice, 1 teaspoon ground cumin, ¼ teaspoon freshly ground black pepper, ¼ teaspoon ground red pepper, and 1/8 teaspoon kosher salt; stir with a whisk. Add 2 cups halved grape tomatoes, ½ cup vertically sliced white onion, ¼ cup chopped fresh cilantro, and ½ ripe peeled avocado, coarsely chopped; toss gently to combine. CALORIES 69; FAT 4g (sat 0.6g); SODIUM 68mg

Time: 40 minutes

Flavor Hit: While the bread is warm, rub it with a halved garlic clove.

Serve with Grilled French Bread: Preheat grill to high heat. Place 4 (1-ounce) slices French bread on grill; grill 1 minute on each side or until grill marks appear. Brush each slice with ½ teaspoon olive oil; rub slices with cut side of a halved garlic clove. CALORIES 102; FAT 2.8g (sat 0.5g); SODIUM 146mg