Servings: 6

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Cover and refrigerate the salad and shrimp separately for up to 1 day. | Equipment: Six 8- to 10-inch skewers

Recipe Description:

Fresh herbs make all the difference in this light, summery bean salad that in turn makes an aromatic bed for the easy grilled shrimp. The shrimp and salad are wonderful together but you could also make them separately. Consider skewering and grilling scallops as another delicious option.

Recipe Ingredients:

1. 1 teaspoon finely grated lemon zest
2. 1/3 cup lemon juice
3. 3 tablespoons extra-virgin olive oil
4. 2 tablespoons packed fresh oregano, minced
5. 2 tablespoons packed fresh sage, minced
6. 2 tablespoons minced fresh chives
7. 1 teaspoon freshly ground pepper
8. 1/2 teaspoon salt
9. 2 15-ounce cans cannellini beans, rinsed
10. 12 cherry tomatoes, quartered
11. 1 cup finely diced celery
12. 24 raw shrimp (21-25 per pound; see Note), peeled and deveined

Recipe Steps:

1. Combine lemon zest, lemon juice, oil, oregano, sage, chives, pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in a small bowl. Add beans, tomatoes and celery to the large bowl; toss well.
2. Preheat grill to medium-high or place a grill pan over medium-high heat until hot.
3. Thread shrimp onto 6 skewers. (If using a grill pan, you don’t need to skewer the shrimp.)
4. Oil the grill rack (see Tip) or the grill pan. Grill the shrimp until pink and firm, turning once, about 4 minutes total. Serve the shrimp on the white bean salad, drizzled with the reserved dressing.

Recipe Tips & Notes:

1. Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught. Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized. In recipes calling for a specific count, order by the count (or number) per pound to be sure you’re getting the size you want.
2. Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Recipe Nutrition:

Per serving: 212 calories; 8 g fat (1 g sat, 5 g mono); 95 mg cholesterol; 22 g carbohydrate; 0 g added sugars; 17 g protein; 8 g fiber; 891 mg sodium; 242 mg potassium

Nutrition Bonus: Nutrition bonus: Vitamin C (25% daily value).

1 Carbohydrate Servings

Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 1 1/2 fat

Servings: 6

Prep Time: 1 1/4 hours

Total Time: 1 1/2 hours

To Make Ahead: Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Recipe Description:

Filled with bell peppers, pinto beans, mushrooms and onions, these colorful enchiladas can be mostly made ahead–perfect for entertaining. Pass some crumbled queso fresco, chopped fresh cilantro and diced avocado at the table.

Recipe Ingredients:

Sauce

1. 1 poblano pepper or green bell pepper
2. 2 teaspoons extra-virgin olive oil
3. 1 cup chopped yellow onion
4. 3 cloves garlic, minced
5. 1 teaspoon salt
6. 1/2 teaspoon ground cumin
7. 1/2 teaspoon chili powder
8. 1/4 teaspoon paprika
9. 1/8 teaspoon ground chipotle pepper (optional)
10. 8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
11. 1 cup vegetable broth (see Note)
12. 1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

Filling

1. 3 bell peppers (1 each red, yellow and orange), diced
2. 8 ounces cremini (baby portobello) mushrooms, diced
3. 3/4 cup diced red onion
4. 4 1/2 teaspoons extra-virgin olive oil
5. 1/4 teaspoon salt
6. Freshly ground pepper to taste
7. 1 15-ounce can pinto beans, rinsed (see Note)
8. 12 6-inch corn tortillas

Recipe Steps:

1. Preheat oven to 425°F.
2. To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.
3. Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.
4. Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)
5. To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.
6. To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.
7. Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.

Recipe Tips & Notes:

1. Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can’t tolerate.

Recipe Nutrition:

Per serving: 260 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 43 g carbohydrate; 8 g protein; 9 g fiber; 752 mg sodium; 718 mg potassium

Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

Servings: 6

Prep Time: 50 minutes

Total Time: 50 minutes

To Make Ahead: Cover and refrigerate cooked beets (Step 2) for up to 2 days. Bring to room temperature before serving.

Recipe Description:

Tender mixed salad greens (mesclun) from the garden or farmers’ market along with baby beets, crispy and salty prosciutto and a creamy dressing make a fabulous salad.

Recipe Ingredients:

1. 1 teaspoon plus 1 tablespoon extra-virgin olive oil, divided
2. 4 very thin slices prosciutto (about 2 ounces)
3. 1 bunch beets (about 12 ounces), preferably baby-size, stems and greens removed
4. 1 medium sweet onion, sliced
5. 1/4 teaspoon dried thyme
6. 1/4 teaspoon salt
7. 1/4 teaspoon freshly ground pepper
8. 1/4 cup nonfat or low-fat buttermilk
9. 2 tablespoons white-wine vinegar
10. 2 tablespoons mayonnaise
11. 1 tablespoon chopped fresh chives
12. 14 cups mixed salad greens

Recipe Steps:

1. Preheat oven to 400°F. Brush 1/2 teaspoon oil over a large baking sheet. Cut prosciutto into 1- to 1 1/2-inch squares and place on the baking sheet. Brush the prosciutto with 1/2 teaspoon oil. Bake until crispy, 5 to 7 minutes. Carefully transfer the prosciutto “chips” to a wire rack with a spatula. (If you leave them on the baking sheet, they won’t be as crisp.)
2. Meanwhile, place beets in a large saucepan with enough water to cover by at least 2 inches. Bring to a boil; reduce heat to maintain a gentle simmer and cook until tender when pierced with a fork, 20 to 30 minutes. (If using larger beets, they will take up to 40 minutes.) Drain and let stand until cool enough to handle. Trim both ends of the beets and rub off the skins. Cut into wedges.
3. While the beets are cooking, combine onion with the remaining 1 tablespoon oil, thyme, salt and pepper in a small saucepan. Cover and cook over medium-low heat, stirring often, for 10 minutes. Uncover and continue cooking until the onion is very soft and caramelized, 8 to 10 minutes more. (If the onion begins to brown before it becomes very soft, add water 1 tablespoon at a time.) Remove from the heat, cover and let stand for 10 minutes.
4. Stir the onion, scraping up any browned bits. Set aside 1/4 cup and transfer the remaining onion to a food processor or blender. Add buttermilk, vinegar, mayonnaise and chives; puree until smooth.
5. Toss salad greens, the reserved 1/4 cup onion and the dressing in a large bowl. Divide among 6 plates. Top with the beets and prosciutto chips.

Recipe Nutrition:

Per serving: 134 calories; 7 g fat (2 g sat, 3 g mono); 12 mg cholesterol; 13 g carbohydrate; 0 g added sugars; 6 g protein; 4 g fiber; 424 mg sodium; 601 mg potassium

Nutrition Bonus: Vitamin A (71% daily value), Folate (51% dv), Vitamin C (43% dv), Potassium (17% dv).

1 Carbohydrate Servings

Exchanges: 2 vegetable, 1 1/2 fat

Servings: 6

Prep Time: 45 minutes

Total Time: 45 minutes

Recipe Description:

French onion soup is a favorite but it usually isn’t substantial enough to make a complete meal. We’ve solved this problem by adding fiber-rich chickpeas to a broth flavored with sherry and three kinds of onions. Of course, we didn’t forget the gooey topping, we’ve just made it a little lighter and a lot easier to prepare at home—simply top toasted whole-wheat bread with cheese and pour the soup on to melt it.

Recipe Ingredients:

1. 1 tablespoon extra-virgin olive oil
2. 2 large sweet onions, sliced
3. 2 cups chopped spring onions or leeks, whites and light green parts only
4. 2 tablespoons chopped garlic
5. 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
6. 1/4 cup dry sherry (see Ingredient Note)
7. 1/2 teaspoon freshly ground pepper
8. 3 14-ounce cans reduced-sodium beef broth
9. 1 15-ounce can chickpeas, rinsed
10. 1/4 cup minced fresh chives or scallions
11. 6 slices whole-wheat country bread
12. 1 cup shredded Gruyère or fontina cheese

Recipe Steps:

1. Heat oil in a large saucepan over medium-high heat. Add sweet onions and stir to coat. Cover, reduce heat to medium and cook, stirring often, until softened and starting to brown, 6 to 8 minutes. Add spring onions (or leeks), garlic and thyme and cook, uncovered, stirring often, until starting to soften, 3 to 4 minutes.
2. Stir in sherry and pepper; increase heat to medium-high and bring to a simmer. Cook, stirring often, until most of the liquid has evaporated, 1 to 2 minutes. Stir in broth and chickpeas and bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes. Remove from the heat and stir in chives (or scallions).
3. Meanwhile, toast bread and divide it among 6 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.

Recipe Tips & Notes:

1. Ingredient 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, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Recipe Nutrition:

Per serving: 352 calories; 9 g fat (4 g sat, 4 g mono); 25 mg cholesterol; 48 g carbohydrate; 16 g protein; 6 g fiber; 853 mg sodium; 517 mg potassium

3 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1/2 fat

Servings: 6

Prep Time: 30 minutes

Total Time: 30 minutes

To Make Ahead: Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.

Recipe Description:

If you can’t find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market’s salad bar and create your own mix.

Recipe Ingredients:

1. 1 pound boneless, skinless chicken breasts
2. 1/2 cup smooth natural peanut butter
3. 2 tablespoons reduced-sodium soy sauce
4. 2 teaspoons minced garlic
5. 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
6. 1 teaspoon minced fresh ginger
7. 8 ounces whole-wheat spaghetti
8. 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Recipe Steps:

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Recipe Tips & Notes:

1. Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.

Recipe Nutrition:

Per serving: 371 calories; 13 g fat (2 g sat, 1 g mono); 42 mg cholesterol; 38 g carbohydrate; 0 g added sugars; 27 g protein; 8 g fiber; 369 mg sodium; 378 mg potassium

Nutrition Bonus: Vitamin A (76% daily value), Vitamin C (48% dv), Magnesium (21% dv), Iron (16% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 1 1/2 vegetable, 3 lean meat

Servings: 6

Prep Time: 20 minutes

Total Time: 40 minutes

Recipe Description:

This stuffed pizza is filled with crumbled tofu, spinach, sun-dried tomatoes, cheese and fresh basil. It’s easy to make stuffed pizza at home. Just roll the crust thin, spread filling over half and fold closed. To use fresh spinach, cook 10 ounces until just wilted; finely chop and squeeze dry. Serve with: Marinara sauce for dipping and mixed green salad.

Recipe Ingredients:

1. Cooking spray, preferably canola or olive oil
2. 1 14-ounce package firm water-packed tofu, drained
3. 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
4. 1/2 cup chopped soft or reconstituted sun-dried tomatoes (see Tip)
5. 1/2 cup finely shredded Parmesan cheese
6. 1/2 cup shredded part-skim mozzarella cheese
7. 1/4 cup chopped fresh basil
8. 1/2 teaspoon onion powder
9. 1/4 teaspoon salt
10. 1/4 teaspoon freshly ground pepper
11. 1 pound prepared pizza dough, preferably whole-wheat

Recipe Steps:

1. Position rack in lower third of oven; preheat to 475°F. Coat a large baking sheet with cooking spray.
2. Finely crumble tofu; pat dry. Place in a large bowl and use your hands to combine with spinach, tomatoes, Parmesan, mozzarella, basil, onion powder, salt and pepper.
3. Roll out dough on a lightly floured surface to about the length of the prepared baking sheet and twice as wide (approximately 16 by 18 inches). Transfer the dough to the baking sheet, allowing the extra width to hang over on one side onto a clean surface. Spread the filling on the dough in the pan, leaving a 1-inch border. Fold the overhanging dough over the filling. Fold the edges closed and crimp with a fork to seal. Make several small slits in the top to vent steam; lightly coat the top with cooking spray.
4. Bake the stuffed pizza until well browned on top, 18 to 20 minutes. Let cool slightly before cutting.

Recipe Tips & Notes:

1. Tip: For this recipe, look for soft sun-dried tomatoes (not packed in oil). If you can only find tomatoes that are very dry (and hard), soak in boiling water for about 20 minutes, drain, chop and then add to the pizza filling.

Recipe Nutrition:

Per serving: 291 calories; 7 g fat (3 g sat, 2 g mono); 10 mg cholesterol; 36 g carbohydrate; 1 g added sugars; 18 g protein; 4 g fiber; 607 mg sodium; 419 mg potassium

Nutrition Bonus: Vitamin A (119% daily value), Calcium (37% dv), Magnesium (20% dv), Folate (19% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 1 1/2 medium-fat meat

Servings: 12

Prep Time: 35 minutes

Total Time: 35 minutes

To Make Ahead: Prepare through Step 1, cover and refrigerate for up to 8 hours.

Recipe Description:

Chestnuts and Brussels sprouts are a classic pair—the toasty, rich nuts balance the sprouts. This dish cuts down on the holiday oven gridlock because it can be done on the stovetop.

Recipe Ingredients:

1. 2 pounds Brussels sprouts, trimmed and halved
2. 1 tablespoon butter
3. 1 tablespoon extra-virgin olive oil
4. 3 tablespoons reduced-sodium chicken broth
5. 3/4 cup coarsely chopped chestnuts (about 4 ounces; see Tip)
6. 2 teaspoons chopped fresh sage
7. 1/2 teaspoon salt
8. Freshly ground pepper to taste

Recipe Steps:

1. Bring a large saucepan of water to a boil. Add Brussels sprouts and cook until bright green and just tender, 6 to 8 minutes. Drain well.
2. Melt butter with oil and broth in a large skillet over medium heat. Add Brussels sprouts, chestnuts and sage and cook, stirring often, until heated through, 2 to 4 minutes. Season with salt and pepper. Serve warm or at room temperature.

Recipe Tips & Notes:

1. Tip: You don’t need to prepare your own chestnuts for this dish. Cooked and peeled chestnuts are available in jars at this time of year. Look for them in the baking aisle or near other seasonal food items.

Recipe Nutrition:

Per serving: 68 calories; 3 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 10 g carbohydrate; 0 g added sugars; 2 g protein; 3 g fiber; 123 mg sodium; 311 mg potassium

Nutrition Bonus: Vitamin C (90% dv)

1/2 Carbohydrate Servings

Exchanges: 1 vegetable, 1 fat

Servings: 4

Prep Time: 25 minutes

Total Time: 40 minutes

To Make Ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Recipe Description:

Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Recipe Ingredients:

1. 1 tablespoon plus 2 teaspoons extra-virgin olive oil
2. 1 medium-large sweet potato, peeled and diced
3. 1 large onion, diced
4. 4 cloves garlic, minced
5. 2 tablespoons chili powder
6. 4 teaspoons ground cumin
7. 1/2 teaspoon ground chipotle chile (see Note)
8. 1/4 teaspoon salt
9. 2 1/2 cups water
10. 2 15-ounce cans black beans, rinsed
11. 1 14-ounce can diced tomatoes
12. 4 teaspoons lime juice
13. 1/2 cup chopped fresh cilantro

Recipe Steps:

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Recipe Tips & Notes:

1. Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

Recipe Nutrition:

Per serving: 319 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 54 g carbohydrate; 0 g added sugars; 12 g protein; 15 g fiber; 518 mg sodium; 1036 mg potassium

Nutrition Bonus: Vitamin A (213% daily value), Vitamin C (48% dv), Iron (32% dv), Folate (29% dv), Potassium (27% dv), Calcium (16% dv)

2 1/2 Carbohydrate Servings

Exchanges: 3 starch, 1 vegetable, 1 lean meat

Servings: 8

Prep Time: 35 minutes

Total Time: 1 hour

Recipe Description:

Grated butternut squash adds color and nutrients to this brown rice pilaf. Greeks like to use winter squash, especially pumpkin, to make savory and sweet pies, fritters and croquettes, casseroles and myriad other dishes with fall’s telltale vegetables, but these dishes are virtually unknown outside the country. It’s traditionally made with pumpkin, but since most pumpkins in the U.S. are grown for carving jack-o’-lanterns (and not for cooking), we’ve modified the recipe to work with readily available butternut squash. The original dish calls for Greek pilaf rice, a short-grained, polished rice that is hard to find outside the country, so we’ve substituted instant brown rice.

Recipe Ingredients:

1. 2 pounds butternut squash, peeled, halved and seeded
2. 3 tablespoons extra-virgin olive oil
3. 1 large red onion, finely chopped
4. 1 clove garlic, minced
5. 2 tablespoons water
6. 1 tablespoon tomato paste
7. 1 cup instant or parboiled brown rice
8. 1 3/4 cups water or 1 14-ounce can vegetable broth
9. 1/2 cup white wine
10. 1/2 cup chopped fennel fronds (see Ingredient Note)
11. 2 tablespoons chopped fresh oregano
12. 1 teaspoon salt
13. Pinch of cinnamon
14. Freshly ground pepper to taste

Recipe Steps:

1. Grate the squash through the large holes of a box grater.
2. Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.
3. Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.
4. Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.

Recipe Tips & Notes:

1. Ingredient note: Fennel “fronds” are the feathery tops on fennel bulbs. Look for fresh fennel bulbs—with their fronds still attached—in the produce section. The fronds look similar to fresh dill and have a mild licorice flavor. You’ll need to buy one large or two smaller bulbs of fennel to have enough fronds to make 1/2 cup chopped.

Recipe Nutrition:

Per serving: 152 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 0 g added sugars; 2 g protein; 4 g fiber; 302 mg sodium; 333 mg potassium

Nutrition Bonus: Vitamin A (220% daily value), Vitamin C (30% dv).

1 1/2 Carbohydrate Servings

Servings: 6

Prep Time: 1 hour

Total Time: 1 hour

Recipe Description:

This soup recipe is based on a traditional pasta dish that consists of lots of parsley, garlic, chopped walnuts, hot chile and olive oil, all fried up and tossed with pasta. We amped up the greens, made the pasta a nutritious supporting player and turned the recipe into a soup. It’s best served immediately, because the orzo will absorb liquid as the soup is held. Thin any leftover soup with more vegetable broth, if desired.

Recipe Ingredients:

1. 1 1/4 cups whole-wheat orzo (8 ounces)
2. 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided, plus more for garnish
3. 1 large yellow onion, chopped
4. 1/2 teaspoon salt, divided, plus a pinch
5. 10 cups gently packed spinach (about 8 ounces), any tough stems trimmed
6. 2 large bunches parsley
7. 1 medium Yukon Gold potato
8. 5 cups vegetable broth, store-bought or homemade
9. 2 cups water
10. 2 tablespoons finely chopped garlic
11. 1 cup finely chopped walnuts
12. 1/2 teaspoon crushed red pepper
13. 1 tablespoon fresh lemon juice, or more to taste
14. Freshly ground pepper to taste
15. 1 cup diced fresh tomatoes

Recipe Steps:

1. Cook orzo in a large saucepan of boiling water until just short of tender, 8 to 9 minutes. Drain and rinse with cool water. Return to the pot and toss with 1 teaspoon oil; set aside.
2. Heat 1 tablespoon oil in a medium skillet over high heat. Add onion and 1/4 teaspoon salt; reduce heat to medium-low, cover and cook, stirring frequently, always covering the pan again, until the onion is translucent and beginning to color, 10 to 15 minutes.
3. Meanwhile, coarsely chop spinach. Coarsely chop enough parsley to equal about 4 cups. Set aside 3 cups and finely chop the remaining 1 cup; set aside separately.
4. Peel and dice potato. Combine the potato, the sauteed onion, 1/4 teaspoon salt, broth and water in a soup pot or Dutch oven. (Set the onion pan aside for later.) Bring to a boil over high heat. Reduce heat to maintain a simmer and cook for 12 minutes. Stir in the spinach and the 3 cups coarsely chopped parsley; return to a simmer, cover and cook for 3 minutes more.
5. Meanwhile, heat the remaining 1 tablespoon oil in the onion pan over medium heat. Add garlic and let it sizzle for about 45 seconds. Add walnuts and cook, stirring and watching carefully to prevent burning, for about 3 minutes. Stir in the remaining 1 cup parsley and crushed red pepper; cook, stirring, for 2 minutes more. Remove from the heat.
6. Stir the cooked orzo into the soup, then stir in the parsley-walnut mixture. Season with lemon juice and pepper. Taste and add more lemon juice, salt and/or pepper, if desired. Return the soup to a simmer.
7. Combine tomatoes with the remaining pinch of salt in a small bowl. Garnish each bowl of soup with a spoonful of the tomatoes and a drizzle of olive oil.

Recipe Nutrition:

Per serving: 394 calories; 20 g fat (2 g sat, 6 g mono); 0 mg cholesterol; 46 g carbohydrate; 2 g added sugars; 11 g protein; 11 g fiber; 665 mg sodium; 598 mg potassium

Nutrition Bonus: Vitamin A (118% daily value), Vitamin C (67% dv), Folate (27% dv), Magnesium (21% dv), Iron (20% dv), Potassium (17% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 1 vegetable, 3 1/2 fat