The EatingWell Taco
Makes 6 servings, 2 filled tacos each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

12 EatingWell Crispy Taco Shells (recipe follows)
Lean & Spicy Taco Meat (recipe follows)
3 cups shredded romaine lettuce
3/4 cup shredded reduced-fat Cheddar cheese
3/4 cup diced tomatoes
3/4 cup prepared salsa
1/4 cup diced red onion

To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.

NUTRITION INFORMATION: Per serving: 261 calories; 5 g fat (1 g sat, 1 g mono); 38 mg cholesterol; 31 g carbohydrate; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.
Nutrition bonus: Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv), Iron (15% dv).

Cheesy Broccoli-Potato Mash

Makes 6 servings, 2/3 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound Yukon Gold potatoes, cut into wedges
3/4 pound broccoli crowns, chopped (4 cups)
3/4 cup shredded fontina cheese
1/2 cup nonfat milk, heated
1/2 teaspoon salt
Freshly ground pepper to taste

Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes more. Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency. Serve immediately.

NUTRITION INFORMATION: Per serving: 135 calories; 4 g fat (3 g sat, 1 g mono); 16 mg cholesterol; 17 g carbohydrate

Chickpea Salad

Makes 6 servings, 1 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

1 7-ounce can chickpeas, rinsed
3 cups peeled, seeded and diced cucumber
2 cups halved grape tomatoes (or cherry tomatoes)
1/4 cup crumbled reduced-fat feta cheese
1/4 cup diced red onion
1/2 cup Creamy Dill Ranch Dressing (recipe follows)
Freshly ground pepper to taste

Place chickpeas, cucumber, tomatoes, cheese, onion, dressing and pepper in a medium bowl. Mix until coated.

NUTRITION INFORMATION: Per serving: 90 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 14 g carbohydrate; 5 g protein; 3 g fiber; 238 mg sodium; 285 mg potassium.

Chipotle Cheddar Chard

Makes 6 servings, about 2/3 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

2 teaspoons canola oil
1 small onion, halved and thinly sliced
1 pound chard, stems and leaves separated, chopped (see Note)
1 medium tomato, chopped
1/4 cup reduced-sodium chicken broth or water
1/4-1/2 teaspoon ground chipotle pepper
1/4 teaspoon salt
2/3 cup shredded sharp Cheddar cheese

Heat oil in a large skillet over medium heat. Add onion and chard stems and cook, stirring often, until softened, 3 to 5 minutes. Add tomato, broth (or water), chipotle to taste and salt; bring to a simmer. Add chard leaves and cook, covered, stirring once, until just tender, about 2 minutes. Scatter cheese evenly over the chard and cook, uncovered, until the cheese is melted, 1 to 2 minutes more. Serve immediately.

NUTRITION INFORMATION: Per serving: 90 calories; 6 g fat (3 g sat, 1 g mono); 13 mg cholesterol; 5 g carbohydrate; 4 g protein; 2 g fiber; 315 mg sodium; 493 mg potassium.

Nutrition bonus: Vitamin K (313% daily value), Vitamin A (100% dv), Vitamin C (30% dv), Magnesium (17% dv).

Green & Yellow Beans with Wild Mushrooms

Makes 10 servings, about 3/4 cup each

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 pound green beans, trimmed
1 pound yellow wax beans, trimmed
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)
1/2 teaspoon kosher salt, divided
Freshly ground pepper to taste

1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.
2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.
3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

NUTRITION INFORMATION: Per serving: 75 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 3 g fiber; 59 mg sodium; 272 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetables, 1 fat

TIP: Substitution Note: If you can’t find wild mushrooms, use button or cremini mushrooms.

Island Red Beans

Makes 8 servings, about 3/4 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cloves garlic, crushed and peeled
2 Anaheim or poblano chile peppers, finely diced
1 small onion, finely diced
1/2 cup packed finely chopped fresh cilantro, plus more for garnish
4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)
1/2 cup tomato sauce
1/2 teaspoon dried oregano, crushed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
1-3 cups water

Heat oil in a large saucepan or Dutch oven over medium-high heat. Add garlic, chile peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes. Add beans, tomato sauce, oregano, pepper and salt; stir to combine. Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more “wet” you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes. Serve sprinkled with cilantro, if desired.

Dried Bean Variation:
To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.

NUTRITION INFORMATION: Per serving: 221 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 38 g carbohydrate; 12 g protein; 15 g fiber; 616 mg sodium; 691 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Folate (30% dv), Potassium (20% dv), Iron (17% dv).
1 1/2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat

Maple-Roasted Sweet Potatoes

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 10 minutes

EASE OF PREPARATION: Easy

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrate; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin A (230% daily value), Vitamin C (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1/2 fat

Roasted Carrots with Cardamom

Makes 4 servings, about 2/3 cup each

ACTIVE TIME: 15 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

4 teaspoons butter, melted
2 teaspoons canola oil
1 teaspoon ground cardamom
1/2 teaspoon salt
2 pounds carrots, peeled and cut diagonally into 1/4-inch-thick slices

1. Position rack in lower third of oven; preheat to 450ºF.
2. Combine butter, oil, cardamom and salt in a medium bowl. Add carrots and toss well to coat. Spread evenly on a rimmed baking sheet. Roast the carrots, stirring twice, until tender and golden, about 30 minutes. Serve immediately.

NUTRITION INFORMATION: Per serving: 138 calories; 7 g fat (3 g sat, 1 g mono); 10 mg cholesterol; 20 g carbohydrate; 2 g protein; 6 g fiber; 430 mg sodium; 652 mg potassium.
Nutrition bonus: Vitamin A (680% daily value), Fiber (24% dv), Vitamin C (20% dv), Potassium (19% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetables, 1 1/2 fats

Warm Red Cabbage Salad

Makes 6 servings, generous 3/4 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cups thinly sliced red cabbage (about 1/4 large head)
3/4 teaspoon caraway seeds
1/2 teaspoon salt
1 crisp, sweet apple, such as Braeburn or Gala, cut into matchsticks
1 shallot, minced
1 tablespoon red-wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
2 tablespoons chopped walnuts, toasted (see Tip)

Heat oil in a large saucepan over medium heat. Add cabbage, caraway seeds and salt. Cook, covered, stirring occasionally, until tender, 8 to 10 minutes. Remove from the heat. Add apple, shallot, vinegar, mustard and pepper and stir until combined. Serve sprinkled with toasted walnuts.

NUTRITION INFORMATION: Per serving: 76 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 10 g carbohydrate; 2 g protein; 2 g fiber; 216 mg sodium; 183 mg potassium.

Nutrition bonus: Vitamin C (60% daily value), Vitamin A (15% dv), source of omega-3s.

Frozen Pumpkin Mousse Pie
Makes 10 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 2 hours 20 minutes (including freezing time)

EASE OF PREPARATION: Easy

Crust
30 small gingersnap cookies (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil

Filling
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
4. To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

NUTRITION INFORMATION: Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrate; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.
Nutrition bonus: Vitamin A (80% daily value).
3 Carbohydrate Servings
Exchanges: 3 other carbohydrate, 1 fat