Salsa-Black Bean Burgers



    • ½ cup prepared salsa
    • 2 (15 ounce) cans low-sodium black beans, rinsed
    • 1 cup well-crushed tortilla chips
    • ½ cup grated white onion
    • 1 large egg, beaten
    • 3 tablespoons mayonnaise
    • 4 teaspoons chili powder
    • 2 teaspoons ground cumin
    • ¾ teaspoon salt
    • 3 tablespoons avocado oil or canola oil, divided
    • 8 whole-grain burger buns, toasted
    • ½ cup prepared guacamole
    • 8 slices tomato slices
    • 1 cup sprouts
    • ½ cup thinly sliced red onion
  • Directions

    • 1 Place salsa in a fine-mesh sieve and stir a few times to drain excess liquid. Mash beans with a potato masher in a large bowl until no whole ones remain. Stir in the drained salsa, tortilla chips, grated onion, egg, mayonnaise, chili powder, cumin and salt. Let stand 10 minutes.
    • 2 Form the bean mixture into 8 burgers about 3 inches wide ( ⅓ cup each).
    • 3 Heat 1½ tablespoons oil in a large non-stick skillet over medium-high heat. Reduce heat to medium, add 4 burgers and cook until browned and heated through, 3 to 4 minutes per side. Repeat with the remaining oil and burgers. Serve the burgers on buns with guacamole, tomato slices, sprouts and red onion.
    • To make ahead: Individually wrap cooked burgers and refrigerate for up to 5 days or freeze for up to 3 months. Microwave to reheat.


Curry Scallops & Cilantro Rice



    • 1 pound dry sea scallops
    • ½ teaspoon curry powder
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 1 tablespoon butter
    • 3 cups cooked instant or quick-cooking brown rice
    • ½ cup chopped fresh cilantro
    • 3-4 scallions, thinly sliced
    • Juice of 1 lemon


  • 1 Pat scallops dry and sprinkle both sides with curry powder, ¼ teaspoon salt and pepper. Heat butter in a large nonstick skillet over medium heat until beginning to sizzle. Add the scallops and cook until golden brown, 2 to 3 minutes per side. Remove to a plate.
  • 2 Add cooked rice, cilantro, scallions, lemon juice and the remaining ¼ teaspoon salt to the pan. Cook, stirring, until heated through, about 1 minute. Serve the scallops with the rice.


Garlic Pasta with Shrimp



    • 6 ounces whole-wheat spaghetti
    • 12 ounces peeled and deveined raw shrimp, cut into 1-inch pieces
    • 1 bunch asparagus, trimmed and thinly sliced
    • 1 large red bell pepper, thinly sliced
    • 1 cup fresh or frozen peas
    • 3 cloves garlic, chopped
    • 1¼ teaspoons kosher salt
    • 1½ cups non-fat or low-fat plain yogurt
    • ¼ cup chopped flat-leaf parsley
    • 3 tablespoons lemon juice
    • 1 tablespoon extra-virgin olive oil
    • ½ teaspoon freshly ground pepper
    • ¼ cup toasted pine nuts (see Tip; optional)


  • 1 Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
  • 2 Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.


Chicken Breasts with Mushroom Cream Sauce



    • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
    • ½ teaspoon freshly ground pepper
    • ¼ teaspoon salt
    • 1 tablespoon canola oil
    • 1 medium shallot, minced
    • 1 cup thinly sliced shiitake mushroom caps
    • 2 tablespoons dry vermouth, or dry white wine
    • ¼ cup reduced-sodium chicken broth
    • 2 tablespoons heavy cream
    • 2 tablespoons minced fresh chives, or scallion greens
  • Directions

    • 1 Season chicken with pepper and salt on both sides.
    • 2 Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
    • 3 Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Creamy Hamburger Noodle Casserole



    • 2 bunches scallions, trimmed
    • 8 ounces 90%-lean ground beef
    • 1½ teaspoons canola oil
    • ½ cup bulgur, (see Ingredient Note)
    • 2 cloves garlic, minced
    • 2 8-ounce cans tomato sauce
    • ½ cup water
    • ¼ teaspoon salt, divided
    • Freshly ground pepper, to taste
    • 6 ounces no-yolk whole-wheat egg noodles
    • 1 cup low-fat cottage cheese
    • 1 cup reduced-fat sour cream
    • ¼ cup shredded extra-sharp Cheddar cheese
  • Directions

    • 1 Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
    • 2 Separate white and green parts of scallions; thinly slice and reserve separately.
    • 3 Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
    • 4 Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with ⅛ teaspoon salt and pepper.
    • 5 Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
    • 6 Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining ⅛ teaspoon salt and pepper.
    • 7 Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
    • 8 Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
  • Bulgur look for it in the natural-foods section of large supermarkets, near other grains

Sesame-Orange Shrimp



    • 3 tablespoons sesame seeds (white, black or a mix)
    • 2 large egg whites
    • ¼ cup cornstarch
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground pepper
    • 1 pound peeled and deveined raw shrimp (21-25 per pound)
    • 2 tablespoons canola oil, divided
    • ¾ cup orange juice
    • ¼ cup dry sherry (see Note)
    • 2 tablespoons reduced-sodium soy sauce
    • 1 teaspoon sugar
    • 1 scallion, thinly sliced
  • Directions

    • 1 Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl. Add shrimp and toss to coat.
    • 2 Heat 1 tablespoon oil in a large non-stick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.
    • 3 Add orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.
  • Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store


Oven-Barbecued Pork Chops



    • 1½-1¾ pounds bone-in, ¾-inch-thick pork rib chops, trimmed of fat
    • ¼ teaspoon salt
    • ¼ teaspoon freshly ground pepper
    • 3 teaspoons canola oil, divided
    • 1 medium onion, diced
    • 1 clove garlic, minced
    • ⅓ cup orange juice
    • ½ cup barbecue sauce
  • Directions

    • 1 Preheat oven to 400°F.
    • 2 Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.
    • 3 Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds. Add orange juice and cook until most of the liquid has evaporated, 30 seconds to 1 minute. Stir in barbecue sauce. Return the pork chops to the pan, turning several times to coat with the sauce.
    • 4 Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145°F, 6 to 10 minutes. Serve the sauce over the pork chops.


Grilled Salmon with Tomatoes & Basil



    • 2 cloves garlic, minced
    • 1 teaspoon kosher salt, divided
    • 1 tablespoon extra-virgin olive oil
    • 1 whole wild salmon fillet
    • ⅓ cup plus ¼ cup thinly sliced fresh basil, divided
    • 2 medium tomatoes, thinly sliced
    • ¼ teaspoon freshly ground pepper
  • Directions

    • 1Preheat grill to medium.
    • 2Mash minced garlic and ¾ teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.
    • 3Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with ⅓ cup basil. Overlap tomato slices on top and sprinkle with the remaining ¼ teaspoon salt and pepper.
    • 4 Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining ¼ cup basil.

Cod with Tomato Cream Sauce



    • 1-1¼ pounds cod or tilapia fillets, cut into 4 pieces
    • 3 teaspoons chopped fresh thyme, divided
    • ½ teaspoon salt, divided
    • ¼ teaspoon freshly ground pepper
    • 1 tablespoon extra-virgin olive oil
    • 1 shallot, chopped
    • 2 cloves garlic, minced
    • ¾ cup white wine
    • 1 14-ounce can diced tomatoes
    • ¼ cup heavy cream or half-and-half
    • ½ teaspoon cornstarch
  • Directions

    • 1Season fish with 1 teaspoon thyme, ¼ teaspoon salt and pepper. Heat oil in a large skillet over medium heat. Add shallot, garlic and 1 teaspoon thyme; cook, stirring, until beginning to soften, about 1 minute. Add wine, tomatoes and the fish to the pan; bring to a simmer. Cover and cook until the fish is cooked through, 4 to 6 minutes. Transfer the fish to a large plate; keep warm.
    • 2 Whisk cream and cornstarch in a small bowl. Add to the pan, along with the remaining 1 teaspoon thyme and ¼ teaspoon salt. Cook, stirring, for 1 minute. Divide the fish and sauce among 4 shallow bowls.

Maple-Chili Glazed Pork Medallions



    • 1 teaspoon chili powder
    • ½ teaspoon salt
    • ⅛ teaspoon ground chipotle pepper
    • 1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
    • 2 teaspoons canola oil
    • ¼ cup apple cider
    • 1 tablespoon maple syrup
    • 1 teaspoon cider vinegar
  • Directions

    • 1 Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork.
    • 2 Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.