Dinner Tonight: Soups & Stews

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: 35 minutes

Make Ahead: Cooked quinoa won't swell in the soup overnight liked cooked pasta. Make a day or two ahead, and refrigerate.

Serve with Ricotta and Sweet Pea Toasts

Time: 30 minutes

Essential Ingredient: Salty, savory miso becomes the backbone of this soup; try adding it to dressings and marinades too. We add chile-and-honey-spiked pork meatballs to the soup; you could also use shredded rotisserie chicken breast or cubed tofu. Want to get ahead on tomorrow's dinner? Double the meatball mixture, shape half into patties, and sear for Asian-style sliders.

Serve with Baby Bok Choy and Cucumber Salad

Time: 30 minutes

Little Helpers: Let the toasted bread and cheese sauce cool slightly. Kids can then spread the cheese sauce over the bread with a butter knife.

Serve with French Bread with Cauliflower Cheese Sauce

Fresh, brightly colored vegetables add some welcome vibrancy to this comforting soup. Have fun with the noodle shape, or use any small pasta you have on hand. If you'd like, sprinkle each serving with freshly ground black pepper for a finishing touch.

Time: 25 minutes

Simple Sub: Use red wine vinegar in place of lemon juice in the salad dressing.

Serve with Simple Salad with Lemon Dressing: Combine 1 1/2 tablespoons fresh lemon juice, 1 1/2 tablespoons extra-virgin olive oil, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt in a large bowl, stirring with a whisk. Add 6 cups mixed greens, 1 cup halved cherry tomatoes, and 1/2 cup thinly sliced radishes; toss to coat. CALORIES 71; FAT 5.2g (sat 0.7g); SODIUM 98mg

Time: 35 minutes

Clean Cut: Slice the leek and carrot first, before you cut the chicken, so you don't have to wash the cutting board between tasks.

Serve with Simple Gruyère Toasts

Time: 40 minutes

Make Ahead: Prep a day ahead: Poach eggs for 2 minutes instead of 3, strain, and refrigerate in cold water. Simmer gently for 1 minute just before serving.

Serve with Garlic-Parmesan Toasts: Preheat broiler to high. Combine 1 teaspoon minced garlic, 1 teaspoon olive oil, 1/4 teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt in a bowl. Arrange 4 (1-ounce) whole-grain bread slices on a baking sheet. Brush bread slices evenly with oil mixture; top with 1 ounce grated vegetarian Parmesan cheese. Broil 30 seconds or until cheese melts. SERVES 4 (serving size: 1 bread slice) CALORIES 117; FAT 4.4g (sat 1.6g); SODIUM 288mg

Luscious, creamy potato soup uses just one pan for fast weeknight comfort and even faster cleanup. We love the look and tang of sharp white cheddar.

Time: 35 minutes
Time-Saver: Mashing the potatoes in the saucepan creates a rustic, slightly chunky soup and saves the step of pureeing in a blender.
Simple Sub: You can sub 3 cups stemmed chopped curly kale for baby kale. Let stand in the dressing 5 minutes so leaves become tender.

Serve with Kale Salad with Creamy Peppercorn Dressing: Combine 1/3 cup low-fat buttermilk, 1 tablespoon canola mayonnaise, ½ teaspoon white wine vinegar, ½ teaspoon minced garlic, ½ teaspoon cracked black pepper, and ¼ teaspoon kosher salt in a medium bowl, stirring with a whisk. Add ½ cup cored and very thinly sliced fennel and 3 ounces baby kale leaves (about 3 cups); toss well to coat. SERVES 4 (serving size: about 2/3 cup) CALORIES 33; FAT 1.3g (sat 0.1g); SODIUM 183mg

Time: 35 minutes

Prep Tip: Roasting the grapes concentrates sweetness and releases juices. Make sure to add any juices from the pan to the salad.

Serve with Roasted Grape and Feta Salad: Preheat oven to 450°. Combine 1½ cups seedless red grapes, 2 teaspoons olive oil, and 1 tablespoon balsamic vinegar on a foil-lined baking sheet. Bake at 450° for 10 minutes; let stand 5 minutes. Place grapes, ¼ cup chopped toasted walnuts, 2 teaspoons fresh lemon juice, 1 teaspoon olive oil, ¼ teaspoon kosher salt, ¼ teaspoon freshly ground black pepper, and 3 ounces arugula in a large bowl; toss. Sprinkle with 1 ounce crumbled feta cheese (about ¼ cup). SERVES 4 (serving size: 1 cup); CALORIES 145; FAT 9.9g (sat 2g); SODIUM 207mg

Time: 40 minutes

Family-Friendly: Use milder green bell peppers in place of poblanos.

Serve with Corn Bread Sticks: Place a cast-iron corn bread stick mold pan in oven. Preheat oven to 400°. Weigh or lightly spoon 3 ounces all-purpose flour (about 2⁄3 cup) into a dry measuring cup. Combine flour, 1⁄2 cup cornmeal, 1 teaspoon baking powder, and 1/4 teaspoon salt. Stir in 1⁄2 cup reduced-fat buttermilk, 1 tablespoon melted butter, 1 tablespoon canola oil, and 1 large egg, beaten. Remove pan from oven; divide batter among 6 corn bread stick molds. Bake at 400° for 12 minutes or until lightly browned on top. CALORIES 161; FAT 5.7g (sat 2.1g); SODIUM 209mg

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: 40 minutes

Time-Saver: Buy prechopped onion in the refrigerated produce section of the supermarket.

Serve with Mini Ham Sandwiches: Preheat oven to 400°. Combine 1 tablespoon minced chives, 2 tablespoons canola mayonnaise, and 1 teaspoon Dijon mustard. Cut 8 (1-ounce) Hawaiian rolls in half horizontally, cutting to, but not through, other side. Place rolls, cut sides up, on a baking sheet; bake at 400° for 5 minutes or until golden. Spread cut sides evenly with mayonnaise mixture. Divide 4 ounces reduced-sodium thinly sliced ham (such as Boar's Head) evenly among bottoms of rolls. Cover with roll tops; cut into individual rolls.

Time: 40 minutes

Prep-Pointer: Scrub and rinse the clams well to remove grit.

Serve with Garlic Sourdough: Preheat broiler. Broil 4 (1.5-ounce) slices sourdough bread for 90 seconds, turning once. Rub toasted bread with cut sides of 2 halved garlic cloves. Brush with 2 tablespoons extra-virgin olive oil.

Time: 40 minutes

Vegetarian Swap: Omit bacon and add 2 teaspoons olive oil in place of drippings.

Serve with Tomato Bruschetta: Preheat oven to 425°. Arrange 12 thin baguette slices on a baking sheet; bake at 425° for 6 minutes or until toasted. Rub toasts with cut sides of a halved garlic clove. Combine ½ cup finely chopped tomato, 2 teaspoons chopped fresh basil, 1½ teaspoons extra-virgin olive oil, 1 teaspoon balsamic vinegar, and ⅛ teaspoon salt; top toasts evenly with tomato mixture.

Time: 40 minutes

Simple Sub: Use any combination of colorful, flavorful tomatoes from your farmers' market.

Serve with Crispy Pita Chips: Preheat oven to 375°. Split 2 whole-wheat pitas in half horizontally. Brush rough sides of pita halves with 1½ tablespoons olive oil; sprinkle with ¾ teaspoon cracked black pepper and ¼ teaspoon kosher salt. Cut each pita half into 8 wedges. Arrange in a single layer on baking sheet; bake at 375° for 14 minutes or until browned at edges and crisp.

Time: 30 minutes

Simple Sub: Try shredded rotisserie chicken breast instead of shrimp.

Serve with Cucumber Salad:
Combine 4 teaspoons rice vinegar, 2 teaspoons dark sesame oil, 1/4 teaspoon black pepper, and 1/8 teaspoon salt in a medium bowl. Add 2 cups thinly sliced cucumber, 1/2 cup thinly sliced radishes, and 3 tablespoons thinly sliced green onions; toss well to combine. Yield: 4 servings. CALORIES 32; FAT 2.4g (sat 0.4g); SODIUM 83mg

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

Simple Sub: You can use kale or spinach in place of bok choy.

Serve with Spicy Wontons: Preheat oven to 425°. Cut 8 wonton wrappers in half; place on a baking sheet coated with cooking spray. Combine 1 egg white and 2 teaspoons water. Brush tops of wontons with egg white mixture. Combine 2 teaspoons sesame seeds, 1/8 teaspoon salt, and 1/8 teaspoon ground red pepper; sprinkle evenly over wontons. Press mixture into wontons. Bake at 425° for 5 minutes or until golden. CALORIES 61; FAT 1.2g (sat 0.2g); SODIUM 179mg

Time: 40 minutes

Simple Sub: Use 1 cup sliced fresh shiitake caps instead of dried.

Serve with Pickled Vegetables: Combine ½ cup sugar, ¾ cup white vinegar, ¾ teaspoon kosher salt, ½ teaspoon crushed red pepper, ½ teaspoon freshly ground black pepper, and 3 crushed garlic cloves in a small saucepan over medium-high heat; bring to a boil, stirring to dissolve sugar. Remove from heat. Add 2 cups thinly sliced unpeeled English cucumber, 1 cup thinly sliced red onion, and ½ cup cauliflower florets. Let vegetable mixture stand 30 minutes; drain well. CALORIES 123; FAT 0.2g (sat 0g); SODIUM 127mg

Time: 40 minutes

Simple Sub: Use littleneck clams or shrimp instead of mussels.

Serve with Basil Green Beans: Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add ¼ cup thinly sliced shallots; sauté 2 minutes. Add 2 cups 2-inch-cut trimmed green beans and ¼ cup water. Cover and cook 4 minutes. Stir in 3 tablespoons thinly sliced basil, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. CALORIES 44; FAT 2.4g (sat 0.3g); SODIUM 152mg

Time: 40 minutes

Time-Saver: Have the fishmonger peel and devein the shrimp.

Serve with Manchego Toasts: Preheat broiler to high. Place 8 (½-ounce) slices baguette on a baking sheet. Broil 2 minutes or until toasted. Sprinkle about 2 teaspoons Manchego cheese on each toast slice; broil 1 minute or until cheese melts and begins to brown. CALORIES 112; FAT 3.1g (sat 1.9g); SODIUM 188mg

Time: 40 minutes

Flavor Hit: A slightly bitter, dark beer cuts through the richness of the stew. After simmering, the beer loses its edge and adds deep, roasted flavors that typically come from a slow braise.

Serve with Kale Mashed Potatoes: Cook 2 cups frozen mashed potatoes (such as Ore-Ida Steam n' Mash) according to package directions. Melt 1 tablespoon butter in a large skillet over medium heat. Add 2 cups sliced Lacinato kale and ¼ cup sliced green onions; sauté 1 minute. Stir in ½ cup 2% milk and ½ teaspoon pepper. Add kale to potatoes; stir to combine. CALORIES 114; FAT 3.7g (sat 2.2g); SODIUM 229mg

Time: 30 minutes

Time-Saver: Microwaving, instead of roasting, the sweet potatoes saves more than an hour.

Serve with Parmesan Cheese Toasts: Preheat broiler. Cut 6 ounces French bread baguette in half lengthwise; cut each half into thirds. Spread cut side of each piece with 1 teaspoon butter; sprinkle evenly with 1 ounce shaved fresh Parmesan cheese and ½ teaspoon freshly ground black pepper. Arrange pieces, cut sides up, on a baking sheet. Broil 2 minutes or until cheese melts. SERVES 6 (serving size: 1 piece) CALORIES 137; FAT 5.7g (sat 3.4g); SODIUM 252mg

Time: 30 minutes

Make Ahead: Store the soup and pasta separately if preparing ahead of time.

Serve with Ciabatta Parmesan Toasts: Preheat broiler. Broil 6 (1-ounce) slices ciabatta bread 1 minute on each side or until toasted. Combine 1 tablespoon grated Parmesan cheese and 1 tablespoon canola mayonnaise. Spread about ½ teaspoon cheese mixture on each slice; sprinkle with a dash of freshly ground black pepper. Broil 30 seconds. CALORIES 89; FAT 2.1g (sat 0.3g); SODIUM 225mg

Time: 40 minutes

Make-Ahead Tip: You can freeze the stew for up to two months.

Serve with Jalepeño Corn Bread: Preheat oven to 450 degrees. Combine 1 cup low-fat buttermilk, ¼ cup canola oil, 3 tablespoons sugar, ½ teaspoon salt, and 2 large eggs in a large bowl, stirring with a whisk. Sprinkle 4 teaspoons baking powder over batter; whisk until blended. Fold in 1 cup yellow cornmeal, 4.5 ounces (about 1 cup) all-purpose flour, and 1 chopped jalepeño pepper (do not remove seeds). Spoon batter into a 10-inch cast-iron skillet coated with cooking spray. Bake at 450 degrees for 20 minute or until lightly browned.

Time: 30 minutes

Simple Sub: Swiss chard, mustard greens, or escarole can stand in for kale.

Serve with Cheese-Tomato Toasts: Broil 4 (1-ounce) slices ciabatta bread for 1 minute. Turn bread over; top each slice with 2 thin plum tomato slices and 1 tablespoon shredded Parmigiano-Reggiano cheese. Broil 2 minutes or until cheese melts.

Time: 30 minutes

Prep Pointer: Take care not to overcook the noodles, as they’ll turn soggy in the soup.

Serve with Sesame Wontons: Cut 16 wonton wrappers in half diagonally; arrange on 2 baking sheets coated with cooking spray. Brush 2 teaspoons dark sesame oil over wrappers. Sprinkle evenly with ¼ teaspoon salt. Bake at 375° for 7 minutes or until crisp and edges are browned.

Time: 35 minutes

Make Ahead Tip: Refrigerate the sautéed lamb mixture up to 3 days ahead, and then bake at 450° for 20 minutes or until thoroughly heated.

Serve with Roasted Cauliflower with Pine Nuts: Combine 8 cups cauliflower florets (1 large head), 2 tablespoons olive oil, 1 teaspoon grated lemon rind, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper on a jellyroll pan; toss to coat. Bake at 450° for 25 minutes or until browned, stirring once after 10 minutes. Sprinkle with 2 tablespoons toasted pine nuts. SERVES 6 (serving size: about ¾ cup) CALORIES 94; FAT 6.8g (sat 0.9g); SODIUM 122mg