Goat Cheese, Pear, And Pecan Sandwich (pictured left) PREP TIME: 10 minTOTAL TIME: 10 minSERVINGS: 4 (1/2 sandwich) 2 oz herbed goat cheese (about 1/4 c), at room temperature4 large slices whole grain bread, toasted and halved diagonally1 red Bartlett pear, sliced2 Tbsp pecans, toasted and chopped1/4 c watercress sprigs2 Tbsp honey

  1. SPREAD cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.
  2. TOP with remaining bread halves and serve. NUTRITION (per serving) 227 cal, 9 g pro, 34 g carb, 5 g fiber, 7 g fat, 2.5 g sat fat, 228 mg sodium Roasted Vegetable Soup PREP TIME: 35 min TOTAL TIME: 1 hr 30 min SERVINGS: 6 2 lb carrots, peeled1/2 lb parsnips, peeled1/2 lb turnips, peeled3 Tbsp olive oil1 lg onion, chopped2 Tbsp chopped fresh thyme4 c low-sodium chicken broth 
  3. CUT carrots, parsnips, and turnips into 3" x 1/2" sticks. Toss with 1 Tbsp oil on baking sheet. Bake in 450°F oven, stirring occasionally, 40 minutes.
  4. HEAT 2 Tbsp oil in pot over medium heat. Add onion and thyme. Cook 4 minutes. Add roasted vegetables, broth, and 2 cups water. Simmer 15 minutes.
  5. PUREE in blender (in batches). Season to taste. NUTRITION (per 1 1/3-cup serving) 168 cal, 4 g pro, 24 g carb, 6 g fiber, 7 g fat, 1 g sat fat, 167 mg sodium   Summer Corn Soup PREP TIME: 15 min TOTAL TIME: 55 min SERVINGS: 6  6 ears fresh corn 1 Tbsp unsalted butter 1 lg onion, chopped 3 c reduced-sodium chicken broth 1 lg fresh jalapeno, seeded and chopped 3/4 lb Yukon gold potatoes, peeled and chopped 1/4 c half-and-half 1/4 c chopped scallion greens
  6. CUT corn kernels from cobs, reserving cobs.
  7. MELT butter in pot over medium heat. Add onion and cook until softened, 4 minutes. Add broth, 3 cups water, jalapeno, and reserved corn cobs. Simmer 20 minutes. Remove cobs and discard.
  8. ADD potatoes and corn kernels. Simmer until potatoes are tender, 15 minutes. Stir in half-and-half and season to taste.
  9. LADLE soup into bowls and top with scallions. NUTRITION (per 1 1/2-cup serving) 174 cal, 5 g pro, 32 g carb, 4 g fiber, 4.5 g fat, 2 g sat fat, 252 mg sodium Chicken Finger Po-Boy PREP TIME: 10 min TOTAL TIME: 20 min SERVINGS: 4  1 c fresh whole wheat bread crumbs, toasted 2 1/2 tsp salt-free Cajun seasoning 1 lg egg 3/4 lb chicken tenders 1/4 c olive oil mayo 4 whole wheat rolls (9 oz total), split and gutted 1/2 c bought vinegar slaw 1/2 c cilantro sprigs 
  10. HEAT oven to 450°F. Line baking sheet with foil.
  11. MIX together bread crumbs and 1 tsp Cajun seasoning in dish. Beat egg in another dish.
  12. DIP chicken in egg and crumbs. Bake on prepared pan until golden and cooked, 15 minutes.
  13. STIR together mayo and remaining 1 1/2 tsp Cajun seasoning. Spread on rolls, add chicken, and top with slaw and cilantro sprigs. NUTRITION (per serving) 394 cal, 26 g pro, 37 g carb, 6 g fiber, 15.5 g fat, 2.5 g sat fat, 689 mg sodium   Cauliflower And Mushroom Soup  PREP TIME: 10 min TOTAL TIME: 45 min SERVINGS: 6  4 Tbsp extra virgin olive oil 1/2 lb sliced assorted fresh mushrooms 4 thin leeks, white and pale green parts, sliced 2 lb cauliflower, cut into florets 1/4 c finely grated Parmesan 
  14. HEAT 2 Tbsp oil in pot over medium-high heat. Add mushrooms and cook, stirring occasionally, until golden brown, 8 minutes. Transfer to bowl.
  15. ADD 1 Tbsp oil to pot and cook leeks, stirring, 2 minutes. Stir in cauliflower and 5 cups water. Simmer 20 minutes.
  16. PUREE in blender (in batches) until smooth. Return soup to pot with mushrooms and Parmesan. Season to taste. Bring just to a simmer.
  17. LADLE soup into bowls and drizzle evenly with 1 Tbsp oil. NUTRITION (per 1 1/4-cup serving) 134 cal, 4 g pro, 7 g carb, 2 g fiber, 10.5 g fat, 2 g sat fat, 81 mg sodium White Bean “BLT” Tartine  PREP TIME: 15 min TOTAL TIME: 25 min SERVINGS: 4  1/2 c cherry tomatoes, halved 3/4 c rinsed and drained canned great Northern beans 2 Tbsp crumbled feta 2 Tbsp chopped fresh flat-leaf parsley 1 Tbsp chopped fresh basil 1/4 tsp chopped garlic 2 Tbsp extra virgin olive oil 4 slices (1/4" thick) rustic whole grain bread (about 4 oz total), toasted 1/4 c sliced radicchio
  18. HEAT broiler. Put tomatoes cut side up on foil-lined baking sheet. Broil 5" from heat until wilted, 3 minutes. Set aside.
  19. PUREE beans, feta, parsley, basil, garlic, and 1 Tbsp oil in food processor until smooth. (Makes about 2/3 cup.)
  20. SPREAD bean mixture evenly on bread slices and top with radicchio and roasted tomatoes. Drizzle with remaining 1 Tbsp oil and season with pepper. NUTRITION (per serving) 197 cal, 5 g pro, 23 g carb, 4 g fiber, 9.5 g fat, 2 g sat fat, 193 mg sodium   Tortilla Soup  PREP TIME: 15 MIN TOTAL TIME: 40 MIN SERVINGS: 6  1 white onion, quartered 1 1/2 lb grape tomatoes, halved 2 cloves garlic, chopped 1/2 lb yellow summer squash, sliced 8 c reduced-sodium chicken broth 1 tsp adobo sauce (from canned chipotles) 1 avocado, chopped 1/2 c cilantro sprigs 3 yellow corn tortillas (6"), sliced and toasted
  21. BROIL onion and 1 lb of the tomatoes on foil-lined baking sheet 5" from heat, turning, until slightly charred, 5 minutes. Coarsely chop in food processor with garlic.
  22. ADD tomato-garlic mixture, squash, broth, adobo sauce, and remaining tomatoes to pot. Simmer 20 minutes.
  23. SERVE in bowls topped with avocado, cilantro, and tortilla strips. NUTRITION (per 1 3/4-cup serving) 107 cal, 4 g pro, 15 g carb, 4 g fiber, 4 g fat, 0.5 g sat fat, 620 mg sodium Grilled Pimiento Cheese Quesadillas  PREP TIME: 10 min TOTAL TIME: 20 min SERVINGS: 4  2 oz 2% yellow Cheddar, coarsely grated 1 Tbsp 0% Greek-style yogurt 2 Tbsp chopped roasted red bell pepper 1 1/2 tsp olive oil mayo 1 1/2 tsp minced onion 1/4 tsp minced garlic 8 yellow corn tortillas (6")
  24. MIX together first 6 ingredients for pimiento cheese (makes 1/2 cup).
  25. SPREAD each of 4 tortillas evenly with 2 Tbsp of the pimiento cheese. Top with remaining tortillas, pressing to adhere.
  26. HEAT grill pan coated with olive oil spray over medium-high heat. Grill quesadillas in batches, turning once, until golden on both sides and cheese is melted, 4 minutes. Let stand 5 minutes. Cut into wedges. NUTRITION (per serving) 162 cal, 7 g pro, 23 g carb, 3 g fiber, 5 g fat, 2.5 g sat fat, 197 mg sodium MORE: 9 New Sandwich Recipes