Southwest Chicken Salad with Smoked Paprika Vinaigrette
Salmon and Herbed Bean Salad
Kale and White Bean Caesar
Spinach, Grape, and Feta Salad
Garlic-Chili Shrimp and Miso Garden Salad
Cauliflower and Chickpea Salad with Smoked Trout and Olives
Wintry Pork Tenderloin, Quinoa, and Grapefruit Salad
Pomegranate Squash, Apples, and Arugula
Provençal Vegetable Wrap
Turkey Reuben Wrap
Artichoke, Red Pepper, and Mushroom Melts
Vietnamese Chicken-Kale Wrap
Fried Green Tomato, Bacon, and Spinach Sandwich
There’s a reason why salads and sandwiches belong in the same chapter. Think about it—a sandwich really is just a salad between bread slices (or rolled in a wrap), right? The recipes in this chapter offer versatile, speedy, healthy, and, above all, tasty ways to get in your five servings of vegetables a day.
Stretching out a small amount of protein is smart, not just for your wallet but for your health, too. Making salad at home means you can control all of the ingredients going into the bowl (that’s right, 2,000-calorie restaurant salad, I’m looking at you!). Eating a healthy salad or vegetable-heavy sandwich is a good habit to adopt. Use these recipes as guidelines, swapping out one light mayo for another low-fat yogurt sauce, or kale for spinach, or avocado for nuts. Salads and sandwiches are incredibly forgiving when it comes to following a recipe. Use what you have and interpret the ingredients as you like.
Southwest Chicken Salad with Smoked Paprika Vinaigrette
SOUTHWEST CHICKEN SALAD WITH SMOKED PAPRIKA VINAIGRETTE
SERVES 4 PREPARATION TIME 25 MINUTES COOKING TIME 20 MINUTES
There is something incredibly comforting about this chicken, corn, black bean, and smoky paprika salad, as it brings the wonderful flavors of barbecue to the table in a lean package. The salad is chock-full of veggies and protein, and the starchy corn adds sweetness and crunch. Without the chicken, this salad makes a great side dish for tacos or beans and rice.
FOR THE CHICKEN AND CORN
2 boneless, skinless chicken breasts
1½ teaspoons olive oil
Kosher salt and ground black pepper
1½ cups fresh corn kernels
FOR THE SMOKED PAPRIKA VINAIGRETTE
3 tablespoons red wine vinegar
1 garlic clove, finely minced
1 teaspoon kosher salt
½ teaspoon smoked paprika
½ teaspoon dried oregano
Ground black pepper
¼ cup olive oil
FOR THE SALAD
1 cup cherry tomatoes, halved
3 scallions (green parts only), finely chopped
1 cup cooked black beans (homemade; or canned, rinsed)
4 medium carrots, peeled and grated on the large-hole side of a box grater
1½ cups baby spinach
1To make the chicken and corn: Heat a gas or charcoal grill to medium-high heat. Set the chicken on a cutting board and coat both pieces evenly with the olive oil. Season the chicken with 1 teaspoon of salt and ½ teaspoon of pepper and grill until cooked through, about 7 minutes on each side. Transfer to a plate, tent with foil, and set aside for 10 minutes before chopping into bite-size pieces.
2Bring a medium saucepan of water to a boil. Add 1 teaspoon of salt and the corn. Cook until the corn is al dente, 3 to 4 minutes. Drain in a colander, transfer to a medium bowl, and set aside.
3To make the dressing: In a medium bowl, whisk together the vinegar, garlic, 1 teaspoon salt, paprika, oregano, ½ teaspoon pepper, and olive oil.
4To assemble the salad: In a large bowl, combine the chicken, corn, tomatoes, scallions, beans, carrots, and spinach and toss to combine. Pour the dressing over the salad, toss, and serve.
PER SERVING: Calories 365 / Protein 21g / Dietary Fiber 9g / Sugars 6g / Total Fat 19g
Salmon and Herbed Bean Salad
SALMON AND HERBED BEAN SALAD
SERVES 4 PREPARATION TIME 30 MINUTES COOKING TIME NONE
Canned salmon is an often overlooked protein: it keeps for ages in the pantry and it’s inexpensive, easy to use, fast, and doesn’t even require turning on the oven. Just like fresh salmon, canned salmon is loaded with omega-rich fats, which are linked to heart and brain health (plus it has even more calcium than fresh salmon!), which is why I try to make a salmon-centered recipe at least once a week for my family. Of course, this would be great with canned tuna, too.
FOR THE DRESSING
1 cup plain reduced-fat Greek yogurt
1 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
2 teaspoons finely chopped fresh mint leaves
Kosher salt and ground black pepper
FOR THE SALAD
2 cups finely chopped fresh flat-leaf parsley
½ cup chopped fresh mint
¾ cup halved cherry tomatoes
½ seedless cucumber, peeled and chopped into ¼-inch pieces
2 cups cooked white beans (homemade; or canned, rinsed)
3 tablespoons fresh lemon juice
2 tablespoons olive oil
¾ teaspoon kosher salt
¼ teaspoon ground black pepper
4 cups baby greens
1 cup canned salmon, large bones removed
1To make the dressing: Whisk together the yogurt, lemon zest and juice, mint, salt, pepper, and 1 tablespoon water. Set aside.
2To make the salad: Stir the parsley, mint, tomatoes, cucumber, and beans together in a medium bowl. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper until it is thick and creamy. Pour the dressing over the beans and toss to combine.
3Divide the baby greens among 4 plates and top with the beans. Flake the salmon over the top, and serve drizzled with the yogurt dressing.
PER SERVING: Calories 334 / Protein 26g / Dietary Fiber 8g / Sugars 8g / Total Fat 12g
ENTERTAINING STRATEGY
Quick Roast Salmon
A gorgeous piece of wild salmon can give a simple salad or bean side dish instant appeal. Drizzle a few 4-ounce pieces with olive oil and sprinkle with salt and pepper, then roast on a baking sheet at 375°F until it flakes at the edges and gives to light pressure, 7 to 8 minutes.
Kale and White Bean Caesar
KALE AND WHITE BEAN CAESAR
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME NONE
In this salad, I layer white beans with a garlicky Caesar-style dressing in a mason jar. On top of the beans I add the kale ribbons and then top it all with Parmesan cheese. I’ll often make a few different kinds of salads and pack them in individual servings (see the “Salad-in-a-Jar” Blueprint). Isn’t it great when “fast food” is healthy too?
FOR THE CAESAR DRESSING
1 teaspoon Dijon mustard
Juice of 1 lemon
1 small garlic clove, very finely chopped or pressed through a garlic press
2 tablespoons olive oil
Pinch of red pepper flakes
½ teaspoon kosher salt
⅛ teaspoon ground black pepper
FOR THE SALAD
1¼ cups cooked white beans (homemade; or canned, rinsed)
4 cups trimmed and sliced kale (tough ribs removed and leaves stacked and thinly sliced crosswise into ribbons)
½ cup grated Parmesan cheese
1To make the dressing: In a small bowl, whisk together the mustard, lemon juice, and garlic. While whisking, slowly drizzle in the olive oil. Add the red pepper flakes, salt, and black pepper. (Add 1 to 2 tablespoons of water if needed.)
2To make the salad: Divide the beans among 4 mason jars and top with the dressing. Add the kale and then top with the Parmesan cheese. Cover tightly and refrigerate. Shake to dress the salad before serving.
PER SERVING: Calories 287 / Protein 12g / Dietary Fiber 5g / Sugars 5g / Total Fat 18g
Stashing a few ready-to-go salads packed in mason jars is a smart way to ensure you always have a healthy meal or snack on the go whenever the need arises: for work lunches, picnics, even soccer practice. Prepare several jarred salads over the weekend to have them at the ready for the beginning of the week (though some ingredients like kale, raw cauliflower, and broccoli keep nicely for three-plus days). Tip: Use a coupon to load up on mason jars at your local craft store.
TOPPINGS
CHEESE
(grated Parmesan, shredded Gouda, blue cheese crumbles)
NUTS
(toasted chopped hazelnuts, candied pecans, slivered raw almonds)
SEEDS
(toasted pumpkin seeds, sunflower seeds, sesame seeds)
LEAFY GREENS
SPINACH, CHOPPED KALE, TORN LETTUCE, ARUGULA
VEGGIES, BEANS, GRAINS, MEAT
RAW OR COOKED VEGETABLES, COOKED BEANS OR LEGUMES, COOKED PASTA OR GRAINS, COOKED MEAT
DRESSING
CREAMY
miso, Thousand Island, yogurt
VINAIGRETTE
Dijon, smoked paprika, Caesar
TWIST ON THE LID AND REFRIGERATE.
Do not shake until you’re ready to eat the salad.
Note that salads with cooked pasta or meat should be eaten within 2 days.
SPINACH, GRAPE, AND FETA SALAD
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME NONE
Baby spinach has an ideal texture for a salad—it’s tender but just firm enough, meaning it can hold up better than more delicate leaf lettuces. Grapes and tangy feta work beautifully in this salad, and a handful of almonds lends crunch, protein, and the powerful antioxidant vitamin E. In this Dijon vinaigrette, red wine vinegar adds extra body and a robust flavor.
FOR THE DIJON VINAIGRETTE
1 teaspoon Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons olive oil
¼ teaspoon kosher salt
⅛ teaspoon ground black pepper
FOR THE SALAD
4 cups baby spinach
1 cup red grapes, halved
⅓ cup crumbled feta cheese
2 tablespoons sliced skin-on almonds
2 scallions (light green and dark green parts only), finely chopped
1To make the vinaigrette: In a small bowl, whisk together the mustard and vinegar. While whisking, slowly drizzle in the olive oil. Whisk in the salt and pepper. (Add 1 to 2 tablespoons of water if needed.)
2To make the salad: In a large bowl, toss together the spinach, grapes, feta, almonds, and scallions. Pour the dressing over the salad, toss to combine, and serve.
PER SERVING: Calories 238 / Protein 4g / Dietary Fiber 2g / Sugars 8g / Total Fat 20g
KITCHEN STRATEGY
Getting Kids to Love Salad
I find that separating all of the components of a salad into small bowls encourages kids to create the salads they will most enjoy. Place a piece of chicken, seared shrimp, or any protein you’re using on a platter and surround it with bowls of mix-ins—baby spinach, tender lettuces, toasted nuts, roasted vegetables, raw vegetables, fruits, and even dried fruits. Accompany these with a small dish of dressing and a spoon for drizzling it on the salads. Giving children a bit of control over their meals gets them more excited about eating and encourages healthier food choices.
Garlic-Chili Shrimp and Miso Garden Salad
GARLIC-CHILI SHRIMP AND MISO GARDEN SALAD
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 3 MINUTES
All it takes are a couple of interesting ingredients—in this case, Vietnamese chili-garlic sauce and miso paste—to turn an ordinary garden salad into a unique main course. If you can’t find chili-garlic sauce (often in the international aisle of most supermarkets), use one teaspoon of your favorite hot sauce (such as Sriracha) instead.
FOR THE SHRIMP
2 teaspoons chili-garlic sauce (such as Huy Fong)
2 teaspoons honey
½ pound peeled and deveined medium shrimp (20–24 per pound)
FOR THE MISO DRESSING
2 teaspoons miso paste (preferably white)
Juice of 1 lime
1 teaspoon grated fresh ginger
Pinch of kosher salt
1 tablespoon canola oil
2 teaspoons toasted sesame oil
FOR THE SALAD
6 cups baby greens
2 medium carrots, ends trimmed and shaved into ribbons using a vegetable peeler
1 medium cucumber, thinly sliced on the bias
1To make the shrimp: Adjust an oven rack to the top position and preheat the broiler to high. In a medium bowl, whisk together the chili-garlic sauce and honey. Add the shrimp and toss to combine. Place the shrimp on an aluminum foil–lined baking sheet and broil until the edges brown and the shrimp begin to curl, 2 to 3 minutes (watch the shrimp closely, as broiler intensities vary). Transfer the shrimp to a plate and set aside.
2To make the dressing: Whisk the miso, lime juice, ginger, and salt together in a small bowl. Add the canola oil and sesame oil, and whisk to combine. Taste and add a splash of water to thin the dressing, if needed.
3To make the salad: Toss together the baby greens, carrot ribbons, and cucumber slices. Add the miso dressing and toss to combine. Divide among 4 plates and serve each with a few shrimp on top.
PER SERVING: Calories 179 / Protein 14g / Dietary Fiber 4g / Sugars 8g / Total Fat 8g
KITCHEN STRATEGY
Giving Salad Extra Curb Appeal
A modest amount of indulgence lends a simple green salad a lofty air while keeping your budget, calories, and fat intake in check. Try some of these fancy salad toppers: black sesame seeds, candied or spiced nuts, shaved ribbons of hard cheese, crumbled high-quality blue cheese, marinated artichoke hearts, chopped avocado, grilled or roasted asparagus, poached shrimp, flaked crabmeat, smoked trout, and prosciutto slivers. Many of these are shelf stable, meaning they keep in the fridge for a month (or more) or in a pantry for several months. When you spot them on sale, buy extra for a special indulgence!
Cauliflower and Chickpea Salad with Smoked Trout and Olives
CAULIFLOWER AND CHICKPEA SALAD WITH SMOKED TROUT AND OLIVES
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME NONE
Satisfying and so incredibly healthy, this salad is a true pantry standby. Cauliflower keeps fresh in the fridge for weeks, so I always like to have a head on hand. The smoked trout adds a luscious smoky taste, but if you don’t have any in the cupboard, swap it for canned tuna or canned salmon. Nix the fish for a vegan salad, and add more chickpeas plus some sunflower seeds and sliced skin-on almonds or pecans to make up the protein.
½ medium cauliflower, crumbled into very small florets (about 1½ cups)
1 cup cooked chickpeas (homemade; or canned, rinsed)
1 3-ounce can smoked rainbow trout, drained, skin removed, and flaked
12 pitted Kalamata olives, thinly sliced (about ¼ cup)
1 tablespoon roughly chopped fresh marjoram
Juice of ½ lemon
½ teaspoon kosher salt
Stir together the cauliflower florets, chickpeas, trout, olives, marjoram, lemon juice, and salt in a large bowl. Divide among plates and serve.
PER SERVING: Calories 150 / Protein 9g / Dietary Fiber 9g / Sugars 2g / Total Fat 5g
CAULIFLOWER POWER
Are you using cauliflower to its full potential? An excellent source of vitamin C and vitamin K (which helps with inflammation), cauliflower is also a good source of antioxidants—all the more reason to get more into your daily routine.
EAT IT RAW Cauliflower is great raw, not just as a crudité with dip but also in salads. It’s so nice and crunchy that I often use it as a carb-free replacement for bread crumbs.
BLANCH IT If crunchy isn’t your thing, blanch the florets in salted boiling water for a couple minutes until they are al dente, then shock in ice water. Drain and refrigerate for use in salads or to quickly brown in a hot skillet.
ROAST IT Drizzle cauliflower with olive oil and roast on a baking sheet with a sprig or two of fresh rosemary or thyme (chopped bacon adds a ton of flavor, too—use less olive oil if using bacon). Once the cauliflower becomes browned and tender, cool it, then refrigerate to add to salads, sandwiches, pasta, or rice.
WINTRY PORK TENDERLOIN, QUINOA, AND GRAPEFRUIT SALAD
SERVES 4 PREPARATION TIME 15 MINUTES (plus time to marinate the tenderloin)
COOKING TIME 20 MINUTES
I love a main dish salad where you get everything on one plate: complex carbs, protein, vitamins, and antioxidants. It’s one-stop shopping for your body. Here, Dijon-and-herb-marinated pork tenderloin pairs perfectly with earthy quinoa, juicy grapefruit, fennel, avocado, and a mound of spinach.
FOR THE TENDERLOIN
¼ cup Dijon mustard
2 garlic cloves, very finely chopped or pressed through a garlic press
2 teaspoons finely chopped fresh thyme
1 teaspoon finely chopped fresh rosemary
½ teaspoon kosher salt
¼ teaspoon ground black pepper
1 pork tenderloin (about 1 pound)
FOR THE SALAD
1 grapefruit
3 cups baby spinach or mixed lettuces
1 cup cooked quinoa (or brown rice)
1 small fennel bulb, cored and thinly sliced or shaved using a mandoline
½ avocado, cut into bite-size pieces
2 scallions, chopped
FOR THE VINAIGRETTE
1 teaspoon Dijon mustard
2 tablespoons white wine vinegar
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
2 tablespoons olive oil
1To marinate the tenderloin: Whisk together the mustard, garlic, thyme, rosemary, salt, and pepper in a small bowl. Coat the pork tenderloin with the mustard rub, then place in an airtight container or resealable plastic bag and refrigerate for at least 30 minutes, or up to 12 hours.
2Preheat the oven to 400°F. Remove the tenderloin from the container and place it on an aluminum foil–lined rimmed baking sheet, and roast until its internal temperature registers between 150° and 155°F., 15 to 20 minutes. Remove the tenderloin from the oven, loosely tent with foil, and set aside to rest for 10 minutes before slicing crosswise into thin pieces.
3To make the salad: Slice off the top and bottom from the grapefruit so it stands upright. Working top to bottom, slice away the rind and white pith, exposing the fruit. Holding the fruit over a bowl to catch the juices (save the juices for making the vinaigrette), use a sharp knife to slice between the membranes of the grapefruit to release the grapefruit segments. Cut the segments in half and set aside.
4Arrange the spinach on a large platter. Top with the quinoa, then the fennel, and lay on the tenderloin slices. Arrange the grapefruit, avocado, and scallions over the top.
5To make the vinaigrette: In a medium bowl, whisk together the mustard, vinegar, reserved grapefruit juice, salt, and pepper. (Add 1 to 2 tablespoons of water if needed.) Whisk in the olive oil until the dressing is creamy, then drizzle it over the salad and serve.
PER SERVING: Calories 399 / Protein 27g / Dietary Fiber 7g / Sugars 5g / Total Fat 22g
KITCHEN STRATEGY
Two Ways to Big Batch It
1. Buy extra protein, cook it now, eat it later. When a staple protein, such as boneless chicken breasts or pork loin, is on sale, I usually buy extra. Then, when I am preparing the chicken or pork for dinner, I cook double the amount I want at that time. The extra cooked meat can easily transform a modest side dish into a meal substantial enough for lunch or dinner tomorrow, or even for later in the week.
2. Make a big batch of plain rice or quinoa or beans and keep it in your fridge for up to a week. Then stir in roasted vegetables or dried fruit or toasted nuts and seeds for a whole new side dish that takes just minutes to make.
Pomegranate Squash, Apples, and Arugula
POMEGRANATE SQUASH, APPLES, AND ARUGULA
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 40 MINUTES
This stunner of a side dish is so pretty on a holiday-decked table, yet it is simple enough to make for a midweek supper. The pomegranate seeds and arugula add wonderful contrasts of sweet, sour, bitter, juicy, and crunchy.
1¼ pounds butternut squash, cut into 1-inch cubes (about 3¼ cups)
1 large red onion, halved, each half sliced lengthwise into quarters (8 pieces total)
1½ tablespoons plus 2 teaspoons olive oil
1 teaspoon plus a pinch of kosher salt
1 large red apple, halved, cored, and cut into ½-inch pieces
1 tablespoon fresh lemon juice
2 cups arugula
3 tablespoons pomegranate seeds
1Preheat the oven to 400°F. In a large bowl, toss together the squash, red onion, 1½ tablespoons of the olive oil, and 1 teaspoon of the salt. Turn the mixture out onto a rimmed baking sheet and roast for 20 minutes.
2Remove the baking sheet from the oven. Add the apple to the squash and use a wooden spoon or spatula to stir it around, turning over the squash and onion pieces so the other sides can brown. Return the baking sheet to the oven and roast until the apple is tender, about 20 minutes longer.
3Whisk the lemon juice, remaining 2 teaspoons olive oil, and a pinch of salt in a medium bowl. Add the arugula, toss to combine, and turn out onto a platter. Arrange the roasted vegetables over the arugula and serve sprinkled with the pomegranate seeds.
PER SERVING: Calories 212 / Protein 3g / Dietary Fiber 9g / Sugars 15g / Total Fat 8g
PROVENÇAL VEGETABLE WRAP
SERVES 4 PREPARATION TIME 25 MINUTES (plus 30 minutes to marinate)
COOKING TIME 12 MINUTES
I travel often for work, which means I have become an expert at making my own airplane food. It’s a such a great feeling to pull out a homemade snack when on a long flight, and for me, that means making a veggie wrap. It’s tasty and satisfying, but not too heavy. Marinated veggies cooked just until tender stay the perfect consistency through hours of cab rides and airport security (and as a side note, you can even double the batch so you have the fixings for a super-fast pasta dinner upon your return!).
1½ tablespoons olive oil
Zest and juice of 1 lemon
2 garlic cloves, very finely chopped or pressed through a garlic press
½ teaspoon dried oregano
¾ teaspoon kosher salt
½ teaspoon ground black pepper, plus a pinch as needed
1 medium red bell pepper, halved, seeded, and thinly sliced
½ medium red onion, thinly sliced
½ medium eggplant, sliced crosswise into ½-inch-thick slices
1 medium zucchini, sliced into ½-inch-thick rounds
4 9- to 10-inch low-fat whole wheat or whole-grain wraps or tortillas
¾ cup hummus (homemade, or store-bought)
1Whisk together 1 tablespoon of the olive oil, the lemon zest and juice, garlic, oregano, ½ teaspoon of the salt, and the black pepper in a medium bowl. Add half the marinade to another medium bowl. To one bowl add the bell pepper and onion; to the other bowl add the eggplant and zucchini. Let the vegetables marinate at room temperature for 30 minutes.
2Heat the remaining ½ tablespoon olive oil in a heavy-bottomed large skillet over medium-high heat. Add the bell pepper and onion and cook, stirring occasionally, until crisp-tender, about 8 minutes. Stir in the eggplant and zucchini and cook, stirring occasionally, until just tender, 5 to 7 minutes more. Season with the remaining ¼ teaspoon salt and a pinch of black pepper.
3In a dry skillet or microwave, warm the tortillas until pliable. Set a tortilla on a cutting board and spread 3 tablespoons of the hummus down the center of the tortilla. Divide one-quarter of the vegetable mixture evenly over the surface of each tortilla, then tightly roll the wraps, tucking in the ends like a burrito. Arrange the wraps seam side down, then slice in half on the bias and serve.
PER SERVING: Calories 389 / Protein 12g / Dietary Fiber 8g / Sugars 5g / Total Fat 15g
TURKEY REUBEN WRAP
SERVES 4 PREPARATION TIME 10 MINUTES COOKING TIME 3 MINUTES
Cheesy, saucy, and stacked with tangy sauerkraut, a Reuben sandwich is one of the great masterpieces of the deli counter. Whittle down the calories and fat using turkey deli meat instead of corned beef (pastrami-style if available) and nonfat plain yogurt in the dressing in place of mayonnaise. Spices like toasted coriander seeds, black pepper, and yellow mustard seeds give the sauce that unmatched pastrami taste.
FOR THE DRESSING
1 tablespoon coarsely ground black pepper
2 teaspoons coriander seeds
2 teaspoons yellow mustard seeds
¼ cup plain nonfat yogurt
1 tablespoon ketchup
2 teaspoons yellow mustard
Squeeze of fresh lemon juice
½ dill pickle, finely chopped (about 2 tablespoons)
FOR THE WRAPS
4 9- to 10-inch whole wheat or whole-grain wraps
12 slices turkey deli meat
4 slices Swiss cheese, halved
1 cup sauerkraut
1To make the dressing: Place the pepper, coriander seeds, and mustard seeds in a small skillet and toast over medium heat, shaking the pan often, until the mustard seeds pop and the coriander smells fragrant, 1 to 2 minutes. Transfer to a spice grinder and pulverize until coarsely ground.
2Add the spices to a small bowl and whisk in the yogurt, ketchup, mustard, and lemon juice. Then stir in the chopped pickle and set aside.
3To make the wraps: Preheat the broiler to high. Place the wraps on a parchment paper–lined baking sheet. Cover each wrap with 3 slices of the turkey, slightly overlapping the turkey, if needed. Lay the cheese over the turkey, then place the open-faced wraps under the broiler until the cheese melts, 30 seconds to 1 minute (watch the cheese closely, as broiler intensities vary).
4Remove the wraps from the oven and drizzle the dressing over each wrap. Divide the sauerkraut among the wraps and roll them, tucking in the ends as with a burrito. Arrange seam side down, then slice in half on the bias and serve hot.
PER SERVING: Calories 265 / Protein 15g / Dietary Fiber 4g / Sugars 1g / Total Fat 10g
ARTICHOKE, RED PEPPER, AND MUSHROOM MELTS
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME 2 MINUTES
While living and working abroad in France during my pre-mom days, I became obsessed with French tartines, which are open-faced sandwiches. Usually served on a large single slice of crusty country bread, tartines are often capped with a golden brown, molten layer of melted cheese, such as in the most famous tartine of all, the croque monsieur. Here, my much healthier version stacks roasted red peppers, mushrooms, and artichoke hearts onto a cream cheese and Cheddar base. The result is a really cheesy sandwich that tastes a whole lot more sinful than it really is.
¼ cup reduced-fat cream cheese (Neufchâtel)
¼ teaspoon garlic powder
¾ cup canned artichoke hearts, drained and chopped
¾ cup jarred roasted red peppers, drained and chopped
4 ounces white button mushrooms, finely chopped
2 scallions (green parts only), finely chopped
¼ cup shredded sharp Cheddar cheese
½ teaspoon herbes de Provence or dried oregano
¼ teaspoon kosher salt
¼ teaspoon ground black pepper
Olive oil mister or nonstick pan spray
4 crusty bread slices (such as sourdough), lightly toasted
3 tablespoons chopped pecans
1Mix the cream cheese and garlic powder in a medium bowl. Add the artichokes, red peppers, and mushrooms and stir to combine, then stir in the scallions, Cheddar, herbs, salt, and black pepper.
2Adjust an oven rack to the upper-middle position and preheat the broiler to high. Line a rimmed baking sheet with aluminum foil and mist with olive oil or nonstick pan spray. Spread some of the cream cheese–vegetable mixture over each slice of toasted bread and place on the prepared baking sheet.
3Broil the sandwiches until the cheese begins to bubble and melt, 1 to 2 minutes (watch the sandwiches closely, as broiler intensities vary). Remove the baking sheet from the oven and sprinkle some pecans over each sandwich. Serve hot.
PER SERVING: Calories 310 / Protein 10g / Dietary Fiber 4g / Sugars 2g / Total Fat 12g
Good news: Melts aren’t just for tuna anymore! You can easily capture the flavors of your favorite diner-style melt with this flexible plug-and-play strategy. And remember, a little cheese goes a long way.
STEP 1: CHOOSE BREAD.
STEP 2: ADD MAIN INGREDIENT.
DELI MEAT
COOKED OR RAW OR ROASTED
CANNED FISH VEGETABLES
STEP 3: ADD MELT-FRIENDLY CHEESE
(Havarti, jalapeño Monterey Jack, mozzarella, muenster, Swiss)
and broil until melted.
STEP 4: TOP WITH HOMEMADE OR JARRED PICKLED VEGETABLES.
(cucumbers, red cabbage, peppers, beets, tomatoes; see here for a quick-pickled onion method)
STEP 5: TOP WITH DRESSING.
(Thousand Island dressing, is a versatile choice. Some other options include low-fat mayo mixed with Sriracha or pesto, Caesar dressing, or hummus)
Vietnamese Chicken-Kale Wrap
VIETNAMESE CHICKEN-KALE WRAP
SERVES 4 PREPARATION TIME 20 MINUTES COOKING TIME NONE
A Vietnamese báhn mì sandwich is a study in sandwich perfection, with each bite offering something sweet, savory, salty, spicy, herby, crunchy, chewy, creamy, and crisp. Usually it’s made with a combination of pork and pâté, but I use a lightened version of chicken salad instead. To bulk up the wrap a bit, I add a kale topping to the usual pickled carrot and daikon accompaniment.
FOR THE CHICKEN SALAD
2 tablespoons light mayonnaise
2 teaspoons Sriracha sauce
½ teaspoon kosher salt
2 cups finely chopped cooked chicken
1 jalapeño pepper, seeded and finely chopped
FOR THE VEGETABLE MIXTURE
1 tablespoon plus 1 teaspoon fish sauce
1 tablespoon rice vinegar
Juice of 2 limes
2 medium carrots, ends trimmed and shaved into ribbons using a vegetable peeler
1 4-inch piece of daikon, peeled and shaved into ribbons using a vegetable peeler
2 teaspoons canola oil
6 kale leaves, ribs removed and leaves stacked, rolled, and sliced into thin ribbons
FOR THE WRAPS
4 9- to 10-inch low-fat whole wheat or whole-grain wraps or tortillas
½ cup fresh cilantro leaves
1To make the chicken salad: Whisk together the mayonnaise, Sriracha, and salt. Add the chicken and jalapeño, and stir to combine.
2To make the vegetable mixture: Whisk the fish sauce, vinegar, and lime juice in a medium bowl. Pour half the mixture into a small bowl. To the mixture in the small bowl add the carrot and daikon ribbons, and toss to combine. In the medium bowl, whisk in the oil, then add the kale, using your hands to massage it with the dressing.
3To make the wraps: Place the wraps on a cutting board. Divide the kale (leaving any liquid in the bowl) among the wraps and place down the center of each wrap. Top each with about ½ cup of the chicken salad, a handful of the carrot and daikon ribbons, and some cilantro. Roll the wraps, tucking in the ends like a burrito. Arrange the wraps seam side down, then slice each wrap in half on the bias and serve.
PER SERVING: Calories 302 / Protein 27g / Dietary Fiber 2g / Sugars 3g / Total Fat 9g
ENTERTAINING STRATEGY
App the Wrap
Turn any of the wraps on this page, this page, and this page into an appetizer by replacing the whole-grain or whole wheat wrap with a rice paper circle (the wrappers used for summer rolls in Southeast Asian restaurants). Simply soak each rice paper in warm water until it begins to soften, about 15 seconds. Place it on a kitchen towel while repeating with the other wraps. Fill, slice on the bias (or into bite-size pieces), and serve!
FRIED GREEN TOMATO, BACON, AND SPINACH SANDWICH
SERVES 4 PREPARATION TIME 15 MINUTES COOKING TIME 20 MINUTES
Fried green tomatoes: I love how those three words conjure much excitement and hungry anticipation! English muffins work so nicely with tomatoes—not only are they about the same width, but all those nooks in the muffin are perfect for catching juices from the crunchy cornmeal-fried tomato and the garlicky lemon mayo. If you can’t find green tomatoes (which are really just under-ripe red ones, not to be confused with some varieties of heirloom tomatoes or tomatillos), use very pale and hard red tomatoes and just cook them a minute or two less. For a vegetarian version, use avocado slices instead of bacon. Sprinkling the avocados with a little smoked salt or smoked paprika adds savory umami flavor.
FOR THE LEMON-GARLIC MAYO
3 tablespoons light mayonnaise
1 tablespoon finely chopped fresh basil
1 tablespoon finely grated lemon zest
¼ teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon ground black pepper
FOR THE SANDWICH
1 to 2 large green tomatoes, sliced crosswise into four ½-inch-thick rounds, each about the width of the English muffin
½ teaspoon kosher salt
¼ teaspoon ground black pepper
½ cup medium or fine yellow cornmeal
8 slices turkey bacon
1 teaspoon olive oil
4 whole wheat English muffins, split and toasted
1 cup baby spinach or baby mixed greens
1To make the lemon-garlic mayo: Whisk together the mayonnaise, basil, lemon zest, garlic powder, salt, and pepper in a small bowl. Cover the bowl with plastic wrap and refrigerate.
2To make the sandwich: Season both sides of each tomato slice with the salt and pepper. Place the cornmeal in a small bowl and dredge each tomato slice in it, coating the slices on both sides with an even layer of cornmeal (press it on to make it adhere, if needed). Set aside.
3Place the bacon in a large nonstick skillet set over medium-high heat and cook, turning the bacon frequently, until it is crisp and browned, 6 to 8 minutes. Transfer the bacon to a paper towel–lined plate and set aside.
4Add the olive oil to the skillet, then place the cornmeal-coated tomato slices in the pan and cook until both sides are golden but the tomato is still firm, 6 to 8 minutes total.
5Spread the mayo on both the tops and bottoms of the English muffins. Place a fried tomato slice on the bottom muffin half, top with 2 bacon slices, and finish each with ¼ cup of the baby spinach. Cover with the top muffin half and serve.
PER SERVING: Calories 338 / Protein 13g / Dietary Fiber 7g / Sugars 5g / Total Fat 13g
