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
- SPREAD cheese onto 4 half slices of bread. Top with pear, pecans, and watercress. Drizzle with honey.
- 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
- 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.
- 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.
- 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
- CUT corn kernels from cobs, reserving cobs.
- 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.
- ADD potatoes and corn kernels. Simmer until potatoes are tender, 15 minutes. Stir in half-and-half and season to taste.
- 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
- HEAT oven to 450°F. Line baking sheet with foil.
- MIX together bread crumbs and 1 tsp Cajun seasoning in dish. Beat egg in another dish.
- DIP chicken in egg and crumbs. Bake on prepared pan until golden and cooked, 15 minutes.
- 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
- HEAT 2 Tbsp oil in pot over medium-high heat. Add mushrooms and cook, stirring occasionally, until golden brown, 8 minutes. Transfer to bowl.
- ADD 1 Tbsp oil to pot and cook leeks, stirring, 2 minutes. Stir in cauliflower and 5 cups water. Simmer 20 minutes.
- PUREE in blender (in batches) until smooth. Return soup to pot with mushrooms and Parmesan. Season to taste. Bring just to a simmer.
- 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
- HEAT broiler. Put tomatoes cut side up on foil-lined baking sheet. Broil 5" from heat until wilted, 3 minutes. Set aside.
- PUREE beans, feta, parsley, basil, garlic, and 1 Tbsp oil in food processor until smooth. (Makes about 2/3 cup.)
- 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
- 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.
- ADD tomato-garlic mixture, squash, broth, adobo sauce, and remaining tomatoes to pot. Simmer 20 minutes.
- 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")
- MIX together first 6 ingredients for pimiento cheese (makes 1/2 cup).
- SPREAD each of 4 tortillas evenly with 2 Tbsp of the pimiento cheese. Top with remaining tortillas, pressing to adhere.
- 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