Make dinner with just one pan! Roast salmon, broccoli, and tiny tomatoes together on your sheet pan, and you'll have a meal full of protein and veggies in no time.

INGREDIENTS
1 - 1 pound fresh or frozen skinless salmon fillet
2 - tablespoons olive oil
1 1/2 - teaspoons dried oregano, crushed
1/4 - teaspoon salt
1/8 - teaspoon black pepper
2 - cups grape or cherry tomatoes, halved
2 - cups broccoli florets
2 - cloves garlic, minced
1 - lemon
2 - tablespoons snipped fresh basil
1 - tablespoon snipped fresh parsley
1 - tablespoon honey

DIRECTIONS
Thaw salmon, if frozen. Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.

In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.

NUTRITION FACTS (Roasted Salmon with Broccoli and Tomatoes)
Per serving: 276 kcal , 14 g fat (2 g sat. fat , 4 g polyunsaturated fat , 7 g monounsaturated fat ), 62 mg chol. , 362 mg sodium , 13 g carb. , 3 g fiber , 8 g sugar , 25 g pro.

Don't be intimidated by cooking salmon at home. This simple sheet pan meals makes it easy--and prepares a vegetable side dish at the same time!

INGREDIENTS
1 - 1 pound fresh or frozen skinless salmon fillet
2 - tablespoons olive oil
1 1/2 - teaspoons dried oregano, crushed
1/4 - teaspoon salt
1/8 - teaspoon black pepper
2 - cups grape or cherry tomatoes, halved
2 - cups broccoli florets
2 - cloves garlic, minced
1 - lemon
2 - tablespoons snipped fresh basil
1 - tablespoon snipped fresh parsley
1 - tablespoon honey

DIRECTIONS
Thaw salmon, if frozen. Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.

In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.

NUTRITION FACTS (Roasted Salmon with Broccoli and Tomatoes)
Per serving: 276 kcal , 14 g fat (2 g sat. fat , 4 g polyunsaturated fat , 7 g monounsaturated fat ), 62 mg chol. , 362 mg sodium , 13 g carb. , 3 g fiber , 8 g sugar , 25 g pro.

Gremolata, an herb condiment made with chopped parsley, minced garlic, and lemon peel, is the base for this quick marinade. Be sure to adhere to the two to four hour marinating time. Leaving scallops in the acidic mixture too long will ruin their wonderfully soft, creamy texture.

INGREDIENTS
8 - fresh or frozen sea scallops (about 1 pound total)
1/4 - cup olive oil
2 - tablespoons snipped fresh mint
2 - tablespoons snipped fresh Italian (flat-leaf) parsley
2 - tablespoons balsamic vinegar
1 - tablespoon freshly grated Parmesan cheese
1 - teaspoon finely shredded lemon peel
1 - clove garlic, minced
1/2 - cup balsamic vinegar
2 - cups baby arugula

DIRECTIONS
Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Place scallops in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl stir together oil, mint, parsley, the 2 tablespoons vinegar, the cheese, lemon peel, and garlic. Pour marinade over scallops. Seal bag; turn to coat scallops. Marinate in the refrigerator for 2 to 4 hours, turning bag once or twice.

Drain scallops, discarding marinade. Thread each scallop onto a 6-inch skewer.*
For a charcoal or gas grill, grill scallops on the greased rack of a covered grill directly over medium-hot heat for 6 to 8 minutes or until scallops are opaque, turning once halfway through grilling time.

Meanwhile, in a small heavy saucepan bring the 1/2 cup vinegar to boiling; reduce heat. Simmer, uncovered, for 4 to 5 minutes or until vinegar is reduced by half.

Serve scallops with arugula. Drizzle with the reduced vinegar.
FROM THE TEST KITCHEN
*
If using wooden skewers, soak in water for at least 30 minutes; drain before using.

Icon: gluten free

Scallops tend to be low in mercury and sustainably harvested, making them a great seafood choice.

Fishing around for a few new catfish dinner? These fillet dinners are ready to swim their way straight to your table! Whether you're craving BBQ catfish or classic fish and chips, we have plenty of flaky, crispy, crunchy catfish recipes for you to try. Leave your baitbox at the door and get started serving the catch of the day for dinner!INGREDIENTS

1 - pound fresh or frozen skinless fish fillets, about 1/2 inch thick
1 1/4 -pounds medium potatoes (about 4)
Shortening or cooking oil for deep-fat frying
1 cup all-purpose flour
1 cup beer
2 eggs
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon black pepper
Coarse salt (optional)
Tartar Sauce(optional)
Malt vinegar or cider vinegar (optional)

DIRECTIONS
Thaw fish, if frozen; cut into 3x2-inch pieces. Rinse fish; pat dry with paper towels. Cover and refrigerate until needed.
For chips, cut the potatoes lengthwise into about 3/8-inch-wide wedges. Pat dry with paper towels. In a 3-quart saucepan or deep-fat fryer heat 2 inches of shortening or cooking oil to 375 degrees F. Fry potatoes, one-fourth at a time, for 4 to 6 minutes or until light brown. Remove potatoes and drain on paper towels. Sprinkle lightly with salt. Transfer potatoes to a wire rack on a baking sheet, arranging them in a single layer. Keep warm in a 300 degree F oven.

Meanwhile, for batter, in a medium mixing bowl combine flour, beer, eggs, baking powder, 1/2 teaspoon salt, and the pepper. Beat with a rotary beater or wire whisk until smooth. Dip fish into batter. Fry fish in the hot (375 degrees F) fat, one or two pieces at a time, until coating is golden brown and fish begins to flake when tested with a fork, turning once (about 3 to 4 minutes). Remove fish and drain on paper towels. Transfer fish to another baking sheet; keep warm in the 300 degree F oven while frying remaining fish. To serve, if desired, sprinkle coarse salt over fish and chips and serve with Tartar Sauce or vinegar.
Makes 4 servings

NUTRITION FACTS (Fish and Chips)
Per serving: 721 kcal , 40 g fat (10 g sat. fat , 10 g polyunsaturated fat , 13 g monounsaturated fat ), 208 mg chol. , 454 mg sodium , 52 g carb. , 3 g fiber , 1 g sugar , 31 g pro.

One person meals does all the cooking for the colorful kumquat salad (the sweet-sour fruit is in season from winter until midspring) and the seared salmon. This fresh protein-rich dinner calls for just 35 minutes of hands-on time and is perfect for gluten free dinners.

INGREDIENTS
2 1/2 - cups kumquats, halved
2 - tablespoons sea salt
4 - 6 ounces fresh salmon fillets, skin on
1 - large navel orange
2 - cups water
5 - tablespoons extra-virgin olive oil, divided
1/2 - cup thinly sliced shallots
Sea salt
Freshly ground black pepper
2 - teaspoons grated fresh horseradish or prepared horseradish
2 - teaspoons packed brown sugar
2/3 - cup dry white wine
1/4 - cup fresh basil leaves, thinly sliced
1/2- head radicchio, shredded

DIRECTIONS
In a medium bowl sprinkle kumquat halves with 1 Tbsp. of the salt; let stand 25 minutes. Rinse under cold water; drain. Pat dry; set aside.

Meanwhile, brine salmon: Place fillets in a shallow dish. Over a bowl zest and juice orange; stir in the water and remaining 1 Tbsp. salt until dissolved. Pour over salmon; let brine at room temperature 15 minutes.

 In a 12-inch nonstick skillet heat 3 Tbsp. olive oil over medium heat. Add kumquats and shallots. Cook 8 minutes or until starting to brown, stirring occasionally. Transfer to a small bowl; set aside. Wipe skillet clean.

Remove salmon from brine; pat dry. Season with salt and black pepper.

In the same skillet heat 2 Tbsp. oil 1 to 2 minutes over medium heat. Add salmon, skin side down. (Oil will sizzle.) Press with a spatula to keep skin from curling. Cook 8 minutes without moving fish or until skin is brown and crispy and fillet is opaque. Using tongs, carefully turn fillets over; sear 1 minute. Transfer to a cutting board or plate, skin side up. Tent with foil.

 Drain fat from skillet; return to heat. Increase heat to medium-high. Add kumquat-shallot mixture, horseradish, and brown sugar; cook 1 minute. Carefully add wine; cook 2 to 3 minutes or until it reaches a saucelike consistency. Remove from heat. Stir in half the basil.
Serve salmon over shredded radicchio and kumquat-shallot mixture. Top with remaining basil.

NUTRITION FACTS (Pan-Seared Salmon with Kumquats)
Per serving: 621 kcal , 41 g fat (7 g sat. fat , 10 g polyunsaturated fat , 18 g monounsaturated fat ), 94 mg chol. , 865 mg sodium , 20 g carb. , 6 g fiber , 12 g sugar , 37 g pro.

One person meals does all the cooking for the colorful kumquat salad (the sweet-sour fruit is in season from winter until midspring) and the seared salmon. This fresh protein-rich dinner calls for just 35 minutes of hands-on time and is perfect for gluten free dinners.

INGREDIENTS
2 1/2 - cups kumquats, halved
2 - tablespoons sea salt
4 - 6 ounces fresh salmon fillets, skin on
1 - large navel orange
2 - cups water
5 - tablespoons extra-virgin olive oil, divided
1/2 - cup thinly sliced shallots
Sea salt
Freshly ground black pepper
2 - teaspoons grated fresh horseradish or prepared horseradish
2 - teaspoons packed brown sugar
2/3 - cup dry white wine
1/4 - cup fresh basil leaves, thinly sliced
1/2- head radicchio, shredded

DIRECTIONS
In a medium bowl sprinkle kumquat halves with 1 Tbsp. of the salt; let stand 25 minutes. Rinse under cold water; drain. Pat dry; set aside.

Meanwhile, brine salmon: Place fillets in a shallow dish. Over a bowl zest and juice orange; stir in the water and remaining 1 Tbsp. salt until dissolved. Pour over salmon; let brine at room temperature 15 minutes.

 In a 12-inch nonstick skillet heat 3 Tbsp. olive oil over medium heat. Add kumquats and shallots. Cook 8 minutes or until starting to brown, stirring occasionally. Transfer to a small bowl; set aside. Wipe skillet clean.

Remove salmon from brine; pat dry. Season with salt and black pepper.

In the same skillet heat 2 Tbsp. oil 1 to 2 minutes over medium heat. Add salmon, skin side down. (Oil will sizzle.) Press with a spatula to keep skin from curling. Cook 8 minutes without moving fish or until skin is brown and crispy and fillet is opaque. Using tongs, carefully turn fillets over; sear 1 minute. Transfer to a cutting board or plate, skin side up. Tent with foil.

 Drain fat from skillet; return to heat. Increase heat to medium-high. Add kumquat-shallot mixture, horseradish, and brown sugar; cook 1 minute. Carefully add wine; cook 2 to 3 minutes or until it reaches a saucelike consistency. Remove from heat. Stir in half the basil.
Serve salmon over shredded radicchio and kumquat-shallot mixture. Top with remaining basil.

NUTRITION FACTS (Pan-Seared Salmon with Kumquats)
Per serving: 621 kcal , 41 g fat (7 g sat. fat , 10 g polyunsaturated fat , 18 g monounsaturated fat ), 94 mg chol. , 865 mg sodium , 20 g carb. , 6 g fiber , 12 g sugar , 37 g pro.

Salmon, shrimp, scallops, and most other seafood tastes better when cooked on a grill. These quick-cooking grilled fish and seafood dinners—including buttery grilled salmon and spicy shrimp tacos—are even more delicious than the entrees you shell out big bucks for at a sit-down restaurant. 

INGREDIENTS
1 1/2 - pounds leeks
2 - tablespoons olive oil
1/2 - teaspoon salt
1/2 - teaspoon pepper
1 - sprig rosemary
4 - 4 ounces skin-on salmon fillets, 3/4- to 1-inch thick
1/4 - cup unsalted butter, softened
2 - teaspoons Dijon-style mustard

DIRECTIONS

Trim dark green tops and root ends from leeks, leaving ends intact. Cut leeks in half lengthwise; peel off tough outer leaves. Wash leeks; pat dry. (Keep some water on leeks to prevent burning on the grill.) Brush with 1 Tbsp. oil; season with 1/4 tsp. salt and 1/4 tsp. black pepper.

On a grill or grill pan over medium-high heat, grill rosemary sprig 1 to 2 minutes or until lightly charred; remove. Grill the leeks 5 to 7 minutes or until tender, turning occasionally. Remove; cover to keep warm.

Brush salmon with remaining olive oil; season with 1/4 tsp. each salt and black pepper. Grill fish, skin-side up, 4 minutes; turn. Grill 2 minutes or until fish flakes easily with a fork. Remove from heat.

Strip rosemary leaves from stem; chop leaves. In a small bowl stir together butter, mustard, and 1 tsp. chopped leaves. Spread butter on top of fish and leeks; sprinkle with remaining chopped rosemary.

NUTRITION FACTS (Grilled Salmon & Leeks with Rosemary-Mustard Butter)
Per serving: 369 kcal , 26 g fat (9 g sat. fat , 4 g polyunsaturated fat , 11 g monounsaturated fat ), 93 mg chol. , 415 mg sodium , 11 g carb. , 1 g fiber , 3 g sugar , 24 g pro.

Enter your pantry to make these low-stress and budget friendly dinners. These simple recipes start with pantry staples (and some fresh ingredients, too!) for a delicious weeknight dinner. Try our chicken skillets, whole grain bowls, and more!

INGREDIENTS

12 - ounces fresh or frozen tilapia flillets
8 - ounces dried linguine
1/8 - teaspoon salt
1/8 - teaspoon black pepper
2 - tablespoons olive oil
1 - cup finely chopped onion
1 - 8 ounce fennel bulb, trimmed, cored and chopped (1 cup)
1- tablespoon minced fresh garlic (6 cloves)
1 - tablespoon capers
1 - teaspoon dried Italian seasoning, crushed
1 - 14 1/2 ounce can diced tomatoes (undrained)
1 - 8 ounce can tomato sauce
1 - tablespoon snipped fresh Italian parsley

DIRECTIONS

Thaw fish, if frozen. Rinse fish; pat dry with paper towels.

Cook pasta according to package directions. Drain, reserving 1/4 cup of the cooking water. Set pasta and water aside. Meanwhile, sprinkle fish with salt and pepper. In an extra-large skillet heat 1 Tbsp. of the oil over medium-high heat. Add fish. Cook about 6 minutes or until fish flakes easily. Remove fish from skillet.

Add the remaining 1 Tbsp. oil to skillet. Add onion and fennel. Cook and stir 5 minutes or until tender. Stir in garlic, capers, and Italian seasoning; cook and stir 1 minute more. Stir in undrained tomatoes, tomato sauce, and the reserved pasta water. Bring to boiling. Boil gently, uncovered, 8 minutes, stirring occasionally. Remove from heat. Stir in the pasta and fish, stirring to break up fish slightly. Sprinkle with parsley.

NUTRITION FACTS (Coastal Linguine)

Per serving: 283 kcal , 6 g fat (1 g sat. fat , 1 g polyunsaturated fat , 4 g monounsaturated fat ), 28 mg chol. , 458 mg sodium , 39 g carb. , 4 g fiber , 5 g sugar , 18 g pro.

When using your broiler to cook salmon, opt for fillets with skin; the thick layer helps keep the fish moist. Tart pineapple juice concentrate flavors the savory glaze used on these simple broiled salmon fillets.

INGREDIENTS

1/2 - cup frozen pineapple juice concentrate, thawed
1/4 - cup water
2 - tablespoons reduced-sodium soy sauce
2 - teaspoons packed brown sugar
2 - teaspoons cornstarch
2 - teaspoons toasted sesame oil
1/4 - teaspoon crushed red pepper
4 - 5 ounces fresh or frozen salmon fillets, thawed
1/2 - teaspoon cracked black pepper

DIRECTIONS

For glaze, in small saucepan combine pineapple juice, water, soy sauce, brown sugar, cornstarch, sesame oil, and red pepper. Cook and stir over medium heat until thickened and bubbly. Cook and stir 2 minutes more.

Preheat broiler. Line baking sheet with foil; lightly coat with nonstick cooking spray. Rinse salmon and pat dry. Place fillets, skin-side-down on prepared sheet. Drizzle salmon with a few tablespoons glaze; sprinkle with black pepper. Broil 4 inches from heat for 10 to 12 minutes or until fish flakes easily with a fork. Place salmon on serving plates and drizzle with remaining glaze. Top with a sprinkle of crushed red pepper.

Broil 4 inches from heat for 10 to 12 minutes until fish flakes easily when tested with a fork. Drizzle with remaining glaze.

FROM THE TEST KITCHEN

PANTRY:
Soy sauce, brown sugar, cornstarch, nonstick cooking spray

CHANGE UP:
Replace the pineapple juice concentrate with orange juice concentrate and substitute catfish or tilapia fillets for the salmon.

SERVING SUGGESTION:
Wilted Bok Choy
NUTRITION FACTS (Pineapple-Glazed Salmon)

Per serving: 305 kcal , 11 g fat (2 g sat. fat , 5 g polyunsaturated fat , 4 g monounsaturated fat ), 78 mg chol. , 352 mg sodium , 20 g carb. , 18 g sugar , 29 g pro

INGREDIENTS

1 - 1 pound fresh or frozen skinless salmon fillet
2 - tablespoons olive oil
1 1/2 - teaspoons dried oregano, crushed
1/4 - teaspoon salt
1/8 - teaspoon black pepper
2 - cups grape or cherry tomatoes, halved
2 - cups broccoli florets
2 - cloves garlic, minced
1 - lemon
2 - tablespoons snipped fresh basil
1 - tablespoon snipped fresh parsley
1 - tablespoon honey 

DIRECTIONS

Thaw salmon, if frozen. Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.

In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.

NUTRITION FACTS (Roasted Salmon with Broccoli and Tomatoes)

Per serving: 276 kcal , 14 g fat (2 g sat. fat , 4 g polyunsaturated fat , 7 g monounsaturated fat ), 62 mg chol. , 362 mg sodium , 13 g carb. , 3 g fiber , 8 g sugar , 25 g pro.

INGREDIENTS

3 - bunches asparagus (1 1/2 lb.), washed and trimmed
1/4 - cup olive oil
1 - lemon, (about 1 Tbsp. zest; 1/4 cup juice)
1 - tablespoon honey
1 - tablespoon caraway seeds
1/4 - teaspoon cracked black pepper
1/2 - teaspoon kosher salt
4 - 6 - ounces thinly sliced smoked salmon (lox-style)
1 - 5.3 ounce container plain whole milk Greek yogurt
1 - tablespoon capers, chopped, plus 1 Tbsp. brine
2 - tablespoons chopped fresh dill weed, plus more for garnish
6 - eggs, soft- or hard-cooked, peeled and halved
Thinly sliced red onion

DIRECTIONS

Preheat oven to 425 degrees F. Arrange asparagus in a foil-lined shallow baking pan. In a small bowl whisk together olive oil, lemon zest and juice, honey, caraway seeds, salt, and black pepper. Drizzle over asparagus; toss to coat. Scatter salmon slices on top. Roast 15 minutes; remove. Cool 5 minutes.

Meanwhile, in a small bowl stir together yogurt, capers and brine, and dill weed. Arrange egg halves over asparagus; spoon on yogurt mixture in mounds. Top with red onion slices and additional dill weed.

Nutrition Facts (Roasted Asparagus & Salmon)
Per serving: 242 kcal cal., 16 g fat (4 g sat. fat, 2 g polyunsaturated fat, 9 g monounsatured fat), 198 mg chol., 503 mg sodium, 10 g carb., 3 g fiber, 7 g sugar, 15 g pro. Percent Daily Values are based on a 2,000 calorie diet

Easy to make and even easier to eat, grain bowls will make mealtime a breeze. Our grain-based foods feature fresh, healthy ingredients for you to try. And the best part about bowls is you can't mess them up! Add an egg to your quinoa bowl, swap goat cheese for feta, or switch up the grain you're using. Our grain bowl meals will inspire you to get creative.

INGREDIENTS

1 1/4 - cups water
1/4 - teaspoon salt
2/3 - cup uncooked long grain brown rice
12 - ounces frozen large shrimp in shells, thawed
1/2 - teaspoon ground coriander
1/4 - teaspoon ground ginger
1/4 - teaspoon black pepper
1/8 - teaspoon ground nutmeg
1 - tablespoon canola oil
4 - cups coarsely shredded napa cabbage
1/2 - cup slivered onion
1/2 - cup edamame*
1 - recipe Peanut Sauce
Lime wedges, chopped peanuts, and/or crushed red pepper (optional)

DIRECTIONS

In a small saucepan bring the water and salt to boiling. Stir in rice; reduce heat. Simmer, covered, 40 minutes or until rice is tender and water is absorbed. Remove from heat. Let stand, covered, 5 minutes.

Meanwhile, peel and devein shrimp. Rinse shrimp; pat dry. In a medium bowl sprinkle shrimp with coriander, ginger, pepper, and nutmeg; toss to coat.

In a large wok or nonstick skillet heat oil over medium-high heat. Add shrimp; cook and stir 3 to 4 minutes or until opaque. Remove shrimp; keep warm. Add cabbage and onion to wok. Cook 3 to 5 minutes or until crisp-tender, stirring frequently.

Divide cabbage mixture among bowls. Top with rice mixture, edamame, and shrimp. Drizzle with warm Peanut Sauce and, if desired, garnish with lime wedges, chopped peanuts, and/or crushed red pepper.

FROM THE TEST KITCHEN
If using frozen edamame, add to the simmering rice for the last 5 minutes.
Peanut Sauce

INGREDIENTS

1/4 - cup creamy peanut butter
3 - tablespoons water
1 - tablespoon honey
2 - teaspoons reduced-sodium soy sauce
1/8 - 1/4 - teaspoon crushed red pepper

DIRECTIONS

 In a small saucepan combine peanut butter, the water, honey, soy sauce, and crushed red pepper. Cook and stir over medium-low heat 2 to 3 minutes or until heated through. Cool slightly. If needed, stir in additional water to reach desired consistency. Serve warm.
Nutrition Facts (Shrimp and Rice Bowls)

Per serving: 365 kcal cal., 14 g fat (2 g sat. fat, 4 g polyunsaturated fat, 7 g monounsatured fat), 119 mg chol., 404 mg sodium, 38 g carb., 4 g fiber, 9 g sugar, 24 g pro. Percent Daily Values are based on a 2,000 calorie diet

Sure, this meal starts with cream cheese and smoked salmon, but there are no bagels in sight here. Add fresh lettuce, radishes, and capers, then serve the whole mix on flatbread for a quick and easy lunch, or even a light dinner.

INGREDIENTS

1 - 8 ounce tub cream cheese spread with chive and onion
6 - multigrain flatbread or Greek pita flatbread
3 - cups torn lettuce
8 - ounces hot smoked salmon, broken into pieces
8 - small radishes, thinly sliced
2 - tablespoons capers, rinsed and drained
Ground black pepper

DIRECTIONS

Divide cream cheese evenly among six multigrain flatbread rounds, spreading it on one side of each flatbread. Top with torn lettuce. Add salmon, radishes, and capers to each flatbread; sprinkle with pepper. Fold in half to serve.
Nutrition Facts (Smoked Salmon Flatbread)

Per serving: 284 kcal cal., 16 g fat (9 g sat. fat, 0 g polyunsaturated fat, 1 g monounsatured fat), 45 mg chol., 824 mg sodium, 21 g carb., 9 g fiber, 4 g sugar, 18 g pro. Percent Daily Values are based on a 2,000 calorie diet

Adding herbs and mustard to butter is a clever way to elevate delivered food. When brushed on the hot send food, the butter melts into a rich sauce.

INGREDIENTS

1 1/2 - pounds leeks
2 - tablespoons olive oil
1/2 - teaspoon salt
1/2 - teaspoon pepper
1 - sprig rosemary
4 - 4 ounces skin-on salmon fillets, 3/4- to 1-inch thick
1/4 - cup unsalted butter, softened
2 - teaspoons Dijon-style mustard

DIRECTIONS

Trim dark green tops and root ends from leeks, leaving ends intact. Cut leeks in half lengthwise; peel off tough outer leaves. Wash leeks; pat dry. (Keep some water on leeks to prevent burning on the grill.) Brush with 1 Tbsp. oil; season with 1/4 tsp. salt and 1/4 tsp. black pepper.

On a grill or grill pan over medium-high heat, grill rosemary sprig 1 to 2 minutes or until lightly charred; remove. Grill the leeks 5 to 7 minutes or until tender, turning occasionally. Remove; cover to keep warm.

Brush salmon with remaining olive oil; season with 1/4 tsp. each salt and black pepper. Grill fish, skin-side up, 4 minutes; turn. Grill 2 minutes or until fish flakes easily with a fork. Remove from heat.

Strip rosemary leaves from stem; chop leaves. In a small bowl stir together butter, mustard, and 1 tsp. chopped leaves. Spread butter on top of fish and leeks; sprinkle with remaining chopped rosemary.

Nutrition Facts (Grilled Salmon & Leeks with Rosemary-Mustard Butter)
Per serving: 369 kcal cal., 26 g fat (9 g sat. fat, 4 g polyunsaturated fat, 11 g monounsatured fat), 93 mg chol., 415 mg sodium, 11 g carb., 1 g fiber, 3 g sugar, 24 g pro. Percent Daily Values are based on a 2,000 calorie diet

Sweet onions lend a nice punch without the sharp, biting taste of most other onions (which means they wont overpower when sliced really thin and tossed in a salad like this one). Look for Walla Walla and Vidalia at the grocery store.

INGREDIENTS

1 - lime
1/2 - teaspoon kosher salt
1/4 - teaspoon cayenne pepper
2 - tablespoon plus 1 teaspoon olive oil
1 - pound uncooked large shrimp in shells, peeled and deveined
2 - avocados, halved, seeded, peeled, and sliced
1 - large tomato, cut into chunks
1/2 - sweet onion (Walla Wall or Vidalia), thinly sliced (1 cup)
1/2 - cup packed fresh cilantro

DIRECTIONS

For Lime Dressing, remove 1 tsp. zest from lime; juice to get 3 tablespoons In a small bowl combine zest, juice, cayenne, and 1/4 teaspoon of the kosher salt. Slowly whisk in 2 tablespoons of the olive oil until combined.

In a medium bowl toss shrimp with the remaining 1 teaspoon oil and the remaining 1/4 teaspoon kosher salt. Thread shrimp onto skewers. Grill shrimp on the greased rack of a covered grill directly over medium heat 3 to 4 minutes or until opaque, turning once halfway through grilling.
On a large platter arrange shrimp, avocados, tomato, and onion. Drizzle with dressing and top with cilantro.
Nutrition Facts (Shrimp Salad with Lime Dressing)

Per serving: 291 kcal cal., 19 g fat (3 g sat. fat, 2 g polyunsaturated fat, 12 g monounsatured fat), 159 mg chol., 373 mg sodium, 12 g carb., 6 g fiber, 3 g sugar, 22 g pro. Percent Daily Values are based on a 2,000 calorie diet

INGREDIENTS

3/4 - cup shredded broccoli slaw
1/3 - cup cooked whole grain spaghetti
1/3 - cup snow peas, halved
2 - ounces cooked shrimp
2 - teaspoons golden raisins
2 - tablespoons sliced green onion
1 - teaspoon toasted sesame seeds
1 - tablespoon low-fat sesame-ginger salad dressing
1 - tablespoon orange juice
1/2 - of a small orange, cut into wedges

DIRECTIONS

In a serving container layer broccoli slaw, spaghetti, snow peas, shrimp, and raisins. Stir together salad dressing, orange juice, and sesame seeds; drizzle over salad. Top with green onions and serve with orange wedges.
Nutrition Facts (Shrimp and Broccoli Noodle Bowl)

Per serving: 260 kcal cal., 5 g fat (1 g sat. fat, 2 g polyunsaturated fat, 1 g monounsatured fat), 107 mg chol., 236 mg sodium, 37 g carb., 7 g fiber, 17 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

No matter how you prepare salmon -- baked, grilled, planked, or poached -- flaky frozen salmon dinner are delicious nutrition powerhouses packed with protein and essential omega-3 oils. Find healthy and new ways to dress up the fork-tender fish meal -- all for fewer than 425 calories per serving!

Ingredients

1 - cedar grilling plank
1/4 - cup pineapple juice
1/4 - cup packed brown sugar
1/4 - cup rice vinegar
2 - tablespoons soy sauce
4 - 5 ounces salmon fillets (skin on)
4 - 1/2-inch-thick slices fresh, cored pineapple
1 - 1/2-inch thick slice red onion
1 - jalapeno chile pepper*
Ground black pepper

Directions
Soak plank in enough water to cover for at least 1 hour before grilling; drain.
For marinade, in a small bowl stir together pineapple juice, 2 tablespoons of the brown sugar, rice vinegar, and soy sauce. Place salmon in a large resealable plastic bag set in a shallow dish. Pour pineapple mixture over salmon; seal bag. Marinate in the refrigerator for 30 to 45 minutes, turning bag occasionally.

For a charcoal grill, arrange medium-hot coals around edge of grill. Place the plank on the grill rack directly over the coals for 5 minutes or until plank smokes and crackles. Remove salmon from marinade; discard marinade. Place salmon, skin side down, on plank. Sprinkle salmon with remaining 2 tablespoons brown sugar. Place plank in center of grill rack. Lightly coat pineapple, onion, and jalapeno with nonstick cooking spray. Place around outside edge of grill rack over coals. Cover and grill for 10 to 12 minutes or until fish begins to flake easily when tested with a fork, turning pineapple, onion, and pepper once halfway through grilling. Lightly sprinkle salmon with ground black pepper. (For gas grill, preheat grill. Reduce heat to medium. Adjust heat for indirect cooking. Place plank on grill rack over heat for 5 minutes or until smoking and crackling. Place salmon on plank. Place plank over unlit side of grill and pineapple, onion, and jalapeno over heat; grill as above.)

Slightly cool pineapple, red onion, and jalapeno. For salsa, chop pineapple and onion; transfer to a medium bowl. Remove stem and seeds from jalapeno; finely chop. Add to pineapple mixture and toss to coat. Serve salmon with pineapple salsa.
From the Test Kitchen
*HANDLING HOT PEPPERS

Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

Nutrition Facts (Marinated Salmon with Pineapple Salsa)
Per serving: 337 kcal cal., 9 g fat (1 g sat. fat, 4 g polyunsaturated fat, 3 g monounsatured fat), 78 mg chol., 584 mg sodium, 33 g carb., 2 g fiber, 28 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet

Four pantry spices and a handful of orange slices are all you need for delicious salmon with delicate flavor. A warm bowl of whole grains, toasted walnuts, and sweet potatoes round out the nutritious dinner.

Ingredients

1 - 1 1/4 pound fresh or frozen skinless salmon fillet, about 1-inch thick
1/2 - cup chopped onion (1 medium)
1/2 - cup thinly sliced celery (1 stalk)
2 - teaspoons walnut oil or olive oil
2 3/4 - cups reduced-sodium chicken broth
1/2 - cup dry kamut or farro
1/3 - cup dry wild rice, rinsed
1 - small sweet potato, peeled and cut into 1/2-inch pieces (about 1 1/4 cups)
1/2 - cup toasted, chopped walnuts
2 - teaspoons finely shredded orange peel
1/2 - teaspoon salt
1/2 - teaspoon ground cumin
1/4 - teaspoon ground black pepper
1/8 - teaspoon crushed red pepper
1 - medium orange, peeled and cut crosswise into thin slices
Orange wedges (optional)
Toasted, chopped walnuts (optional)

Directions
Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Set aside. Preheat oven to 400 degrees F.
In a large saucepan cook onion and celery in hot oil over medium heat for 4 to 6 minutes or until vegetables start to brown, stirring occasionally.
Carefully add broth, kamut, and rice. Bring to boiling; reduce heat. Cover and simmer for 35 minutes. Stir in sweet potato. Cook, covered, about 5 minutes more or until kamut, rice, and potato are tender. Remove from the heat and let stand, covered, for 5 minutes. Stir in walnuts and orange peel.
Meanwhile, place salmon on a parchment paper-lined baking sheet. In a small bowl combine salt, cumin, black pepper, and crushed red pepper. Sprinkle evenly over salmon. Lay orange slices on salmon.
Cover salmon with foil and bake for 10 minutes. Uncover and bake for 10 to 15 minutes more or until salmon flakes easily when tested with a fork.
Remove orange slices from salmon. Cut salmon crosswise into six equal pieces. To serve, divide kamut salad among six serving plates. Top with salmon pieces. If desired, garnish with orange wedges and walnuts.
Nutrition Facts (Warm Sweet Potato and Kamut Salad with Salmon and Walnuts)
Per serving: 345 kcal cal., 14 g fat (2 g sat. fat, 8 g polyunsaturated fat, 3 g monounsatured fat), 52 mg chol., 513 mg sodium, 29 g carb., 4 g fiber, 6 g sugar, 26 g pro. Percent Daily Values are based on a 2,000 calorie diet

Who can resist making the first summer meal? Especially when it's in a silky lemon-wine sauce! Drizzle the creamy concoction over large shrimp, then side with garlicky spinach quinoa. Coastal perfection.

Not soup. And not cold cereal either. These meals are just as flavor-packed and nutrient-filled as any other meal, but they're served in a bowl. Which, in our opinion, makes them way cooler. Get in on the trend of burrito bowls, smoothie bowls, noodle bowls, all the bowls!

Ingredients

1 - pound fresh or frozen large shrimp
1/2 - pound fresh asparagus, trimmed and cut into 2 1/2-inch pieces
1 - cup dried orzo
2 - tablespoons olive oil
1/4 - cup thin red onion wedges
2 - cloves garlic, minced
2 - tablespoons white wine vinegar
3/4 - teaspoon salt
1/2 - teaspoon dried dill weed
1/4 - teaspoon black pepper
1/2 - cup oil-packed dried tomatoes, drained and coarsely chopped
1/2 - cup frozen baby sweet peas
Snipped fresh dill weed (optional)

Directions
Thaw shrimp, if frozen. In a large saucepan, bring 8 cups water to boiling. Add asparagus; cook about 2 minutes or until tender but still firm. Using a slotted spoon, transfer asparagus to a bowl of ice water. Return water in saucepan to boiling. Add orzo; cook, uncovered, for 9 to 11 minutes or until just tender. Drain, reserving 1/2 cup of the pasta water.
Meanwhile, peel, devein, and rinse shrimp, leaving tails on if desired. In a large skillet heat olive oil over medium heat. Add shrimp, onion, and garlic; cook and stir 3 minutes or until shrimp are opaque.
Stir in vinegar, salt, dill weed, and pepper. Add tomatoes, peas, orzo, reserved pasta water, and the asparagus. Cook and gently stir until heated through. If desired, top with snipped fresh dill.
From the Test Kitchen
TIP

The orzo mixture can be cooled, chilled, and eaten cold.

Nutrition Facts (Dilled Shrimp and Orzo Bowl)
Per serving: 371 kcal cal., 10 g fat (1 g sat. fat, 1 g polyunsaturated fat, 6 g monounsatured fat), 183 mg chol., 631 mg sodium, 40 g carb., 4 g fiber, 3 g sugar, 31 g pro. Percent Daily Values are based on a 2,000 calorie diet

An abundance of herbs -- dill weed, tarragon, parsley, and chives -- brightens this buttery, lemon-drizzled salmon.

Ingredients

1 - pound skinless salmon fillet, cut into 4 portions
1 - lemon
1 - tablespoon snipped fresh dillweed
1 - tablespoon snipped fresh tarragon or lemon thyme
1 - tablespoon snipped fresh Italian (flat-leaf) parsley or bias-sliced chives
1/2 - teaspoon salt
1/2 - teaspoon ground black pepper
2 - tablespoons butter, softened

Lemon peel and fresh herbs (optional)
Directions
Preheat oven to 350 degrees F. Rinse fish; pat dry. Shred 1 teaspoon of peel from lemon; set aside. Cut lemon in half; juice half the lemon. In a small bowl combine lemon peel, snipped herbs, salt, pepper, and butter; stir to combine. Spread evenly on the salmon.
Heat a 12-inch nonstick oven-going skillet over medium heat. Add salmon, herb side down. Cook for 3 minutes or until golden brown. Turn salmon; pour lemon juice over salmon. Place pan in oven and bake for 3 to 7 minutes or until salmon flakes easily when tested with a fork.
Transfer salmon to serving plates; drizzle with pan juices. Top with additional shredded lemon peel and snipped fresh herbs.
Nutrition Facts (Herbed Salmon)
Per serving: 294 kcal cal., 21 g fat (7 g sat. fat, 5 g polyunsaturated fat, 6 g monounsatured fat), 78 mg chol., 401 mg sodium, 3 g carb., 1 g fiber, 1 g sugar, 24 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

1 - 8 ounce tub cream cheese spread with chive and onion
6 - multigrain flatbread or Greek pita flatbread
3 - cups torn lettuce
8 - ounces hot smoked salmon, broken into pieces
8 - small radishes, thinly sliced
2 - tablespoons capers, rinsed and drained
Ground black pepper

Directions
Divide cream cheese evenly among six multigrain flatbread rounds, spreading it on one side of each flatbread. Top with torn lettuce. Add salmon, radishes, and capers to each flatbread; sprinkle with pepper. Fold in half to serve.
Nutrition Facts (Smoked Salmon Flatbread)

Per serving: 284 kcal cal., 16 g fat (9 g sat. fat, 0 g polyunsaturated fat, 1 g monounsatured fat), 45 mg chol., 824 mg sodium, 21 g carb., 9 g fiber, 4 g sugar, 18 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

4 tablespoons honey
1 tablespoon soy sauce
1 tablespoon Dijon mustard
1 teaspoon seasoned rice wine vinegar
1/4 teaspoon dried crushed red pepper
1 pound fresh medium asparagus
8 ounces fresh green beans, trimmed
1 small orange, cut into 1/4- to 1/2-inch slices
1 tablespoon olive oil
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 (5- to 6-oz.) fresh salmon fillets
Garnish: toasted sesame seeds
Preparation

1. Preheat broiler with oven rack 6 inches from heat. Whisk together honey and next 4 ingredients in a small bowl.

2. Snap off and discard tough ends of asparagus. Place asparagus, green beans, and next 4 ingredients in a large bowl, and toss to coat.

3. Place salmon in center of a heavy-duty aluminum foil-lined sheet pan. Brush salmon with about 2 Tbsp. honey mixture. Spread asparagus mixture around salmon.

4. Broil 4 minutes; remove from oven, and brush salmon with about 2 Tbsp. honey mixture. Return to oven, and broil 4 minutes more. Remove from oven, and brush salmon with remaining honey mixture. Return to oven, and broil 2 minutes more. Serve immediately.

Ingredients

1 pound fresh or frozen skinless cod, haddock, or salmon fillets, about 1 inch thick
3 limes
5 oranges
1/4 cup olive oil
1 teaspoon sugar
Salt
Ground black pepper
4 cups arugula, fresh baby spinach, and/or watercress, trimmed
Orange pieces (optional)
Directions
Thaw fish if frozen. Rinse fish and pat dry with paper towels; set aside. Finely shred 1 teaspoon peel from one of the limes; squeeze juice from lime. Squeeze juice from two of the oranges. In a small bowl combine lime juice and orange juice. Remove 1/4 cup of the juices to use in dressing.
Pour the remaining juices into a large nonstick skillet; add shredded lime peel and 1/2 cup water. Bring to boiling. Add fish; reduce heat to medium. Simmer, covered, for 8 to 12 minutes or until fish flakes easily when tested with a fork.
Meanwhile, for dressing, in a small bowl whisk together the reserved 1/4 cup juices, the oil, and sugar. Season to taste with salt and pepper.
Thinly slice the remaining two limes and the remaining three oranges. Stack the citrus slices on dinner plates. Divide fish and arugula among citrus stacks. Whisk dressing; drizzle over salads. If desired, garnish with additional orange pieces.
Nutrition Facts (Citrus Salad with Poached Cod)
Per serving: 314 kcal cal., 15 g fat (2 g sat. fat, 2 g polyunsaturated fat, 10 g monounsatured fat), 49 mg chol., 141 mg sodium, 26 g carb., 6 g fiber, 18 g sugar, 23 g pro. Percent Daily Values are based on a 2,000 calorie diet

Ingredients

1/4 cup purchased caramel-flavored ice cream topping
1 tablespoon soy sauce
1 tablespoon Dijon-style mustard
1 tablespoon lime juice
1 1 1/4 pound salmon fillet, skinned
Lime wedges (optional)
Freshly ground black pepper (optional)
Directions
At least 30 minutes before grilling, soak twelve 6- to 8-inch wooden skewers in water. Drain; set aside. For sauce, in a small bowl stir together caramel topping, soy sauce, mustard, and lime juice; set aside.
Rinse salmon; pat dry with paper towels. Cut salmon fillet in half lengthwise, then cut each piece crosswise into 6 pieces (12 pieces total). Sprinkle pieces with salt and pepper. Thread one salmon piece onto each wooden skewer.
For charcoal grill, arrange skewers on the greased rack of an uncovered grill directly over medium coals. Brush generously with sauce. Grill for 3 minutes. Turn; brush with remaining sauce. Grill for 3 to 5 minutes more or until fish flakes easily with a fork. (For gas grill, preheat grill. Reduce heat to medium. Arrange skewers on greased grill rack. Cover; grill as above.) Serve with lime wedges and sprinkle with pepper. Makes 12 servings.
Nutrition Facts (Caramelized Salmon Skewers)
Per serving: 118 kcal cal., 6 g fat (1 g sat. fat, 2 g polyunsaturated fat, 2 g monounsatured fat), 26 mg chol., 215 mg sodium, 5 g carb., 0 g fiber, 5 g sugar, 10 g pro. Percent Daily Values are based on a 2,000 calorie diet

Roasted Corn and Crab Dip
Ingredients

Nonstick cooking spray
1
cup frozen whole kernel corn, thawed
1
cup chopped red sweet pepper
2
teaspoons olive oil
1
cup cooked crabmeat or one 6-ounce can crabmeat, drained, flaked, and cartilage removed
1
cup shredded Monterey Jack cheese with jalapeno chile peppers (4 ounces)
1/3
cup mayonnaise
1/4
cup sour cream
1/4
cup sliced green onions (2)
1/4
teaspoon freshly ground black pepper
Broken tostada shells, toasted baguette-style French bread slices, and/or crackers
Directions
Preheat oven to 425 degrees F. Lightly coat a 1-quart quiche dish or shallow baking dish with cooking spray; set aside. In a shallow baking pan combine corn and sweet pepper. Drizzle with olive oil; toss to coat. Roast, uncovered, about 20 minutes or until vegetables start to brown, stirring occasionally. Remove from oven and let cool.
Meanwhile, in a medium bowl stir together crabmeat, cheese, mayonnaise, sour cream, green onions, and black pepper. Stir in roasted vegetables. Transfer mixture to prepared dish. (To serve today, omit Step 3 and continue as directed in Step 4.)
Cover with plastic wrap; chill for up to 24 hours.
Preheat oven to 375 degrees F. If chilled, remove plastic wrap. Bake about 20 minutes or until bubbly around edges. Serve with toasted broken tostada shells, baguette slices and/or crackers.
Nutrition Facts (Roasted Corn and Crab Dip)
Per serving: 151 kcal cal., 12 g fat (4 g sat. fat, 3 g polyunsaturated fat, 2 g monounsatured fat), 29 mg chol., 180 mg sodium, 5 g carb., 1 g fiber, 1 g sugar, 7 g pro. Percent Daily Values are based on a 2,000 calorie diet

ingredients
1    pound   fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked, and skin and bones removed
1    tablespoon   cooking oil
2    cups   shredded carrots
1    cup   finely chopped onion
1/2   cup   thinly sliced celery
1 1/2   cups   water
4    cups   reduced-sodium chicken broth
2 1/2   cups   cubed red-skinned potatoes (3 medium)
1    10 ounce package  frozen whole kernel corn
1    teaspoon   snipped fresh dill or 1/2 teaspoon dried dillweed
1/4   teaspoon   salt
2    cups   fat-free milk
2    tablespoons   cornstarch
directions
Rinse fresh salmon; pat dry. Set aside. In a large saucepan heat oil over medium-high heat. Cook and stir carrots, onion, and celery in hot oil about 10 minutes or until the vegetables are tender, stirring occasionally.
Meanwhile, to poach fresh salmon, in a large skillet bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
Stir the broth, potatoes, corn, dill, and salt into vegetables in saucepan. Bring to boiling; reduce heat. Cook, covered, over medium-low heat about 15 minutes or until the potatoes are tender, stirring occasionally.
Stir together 1/2 cup of the milk and cornstarch. Add milk mixture to saucepan. Stir in remaining milk. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon. Heat through.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 211, Fat, total (g) 5, chol. (mg) 11, sat. fat (g) 1, carb. (g) 30, fiber (g) 3, pro. (g) 14, vit. A (RE) 938, vit. C (mg) 8, sodium (mg) 487, calcium (mg) 81, iron (mg) 1, Vegetables () 2, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
 

ingredients
4 1/2   cups   low-sodium chicken broth
3    tablespoons   olive oil
12      sage leaves, plus 1 teaspoon thinly sliced sage
2    cups   finely diced butternut squash
1    cup   finely diced onion
1    cup   Arborio rice
1/2   teaspoon   salt
1    ounce   finely grated Parmigiano-Reggiano (about 3/4 cup)
directions
Bring broth to a boil in a small saucepan; reduce heat to low and cover to keep warm.
Heat oil in a small skillet over medium-high heat. Add sage leaves and cook until crisp and slightly shriveled, about 30 seconds. Using a slotted spoon, transfer to a plate lined with paper towels to drain, reserving oil.
Transfer 1 tablespoon sage oil to a large heavy saucepan and heat over medium-high heat. Add squash and cook, stirring occasionally, until slightly softened and browned, 5 to 6 minutes; transfer to a plate. Add remaining sage oil, reduce heat to medium, add onion and cook, stirring, until translucent, 6 to 7 minutes.
Add rice and cook, stirring constantly, until glossy, 2 to 3 minutes. Add 1/2 cup broth and simmer, stirring constantly, until absorbed. Continue adding broth 1/2 cup at a time, stirring constantly, until absorbed, about 18 minutes.
Add squash, sliced sage, salt and Parmigiano-Reggiano and cook, stirring, 1 minute. Top with crispy sage leaves.
 

Salmon meals cook quickly which means this healthy dinner will be ready in about 30 minutes.

ingredients
1    cup   salted dry roasted pistachio nuts, chopped
1/2   cup   packed brown sugar
3    tablespoons   lemon juice
1    teaspoon   dried dillweed
1    teaspoon   coarsely ground black pepper
6    6 ounces   skinless salmon fillets
1/4   cup   purchased basil pesto (optional)
directions
Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside.
Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust.
Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 391, Fat, total (g) 16, chol. (mg) 88, sat. fat (g) 2, carb. (g) 25, Monounsaturated fat (g) 7, Polyunsaturated fat (g) 5, fiber (g) 2, sugar (g) 19, pro. (g) 39, vit. A (IU) 242.95, vit. C (mg) 4.13, Thiamin (mg) 0.48, Riboflavin (mg) 0.14, Niacin (mg) 12.04, Pyridoxine (Vit. B6) (mg) 0.63, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 5.18, sodium (mg) 208, Potassium (mg) 854, calcium (mg) 70.68, iron (mg) 2.7, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet

Asparagus slices add color, and the dill and lemon zest add fresh flavor to salmon that's packed with protein and heart-healthy omega-3 fatty acids.

ingredients
1    pound   fresh skinless salmon fillets or one 15-ounce can salmon, rinsed, drained, flaked and skin and bones removed
1 1/2   cups   water
2    14 ounce can  vegetable broth or 3-1/2 cups vegetable stock
2    cups   frozen whole small onions or 1/2 cup frozen chopped onion
2 1/2   cups   cubed red potato
1    tablespoon   snipped fresh dill or 1/2 teaspoon dried dillweed
1    teaspoon   lemon zest
1/2   teaspoon   salt
1/2   teaspoon   ground black pepper
2 1/2   cups   whole milk, half-and-half or light cream
2    tablespoons   cornstarch
1    10 ounce package  frozen cut asparagus, thawed and well-drained or 2 cups cut-up fresh trimmed asparagus
    Fresh dill sprigs and/or cracked black pepper (optional)
    `
directions
Rinse fresh salmon; pat dry. To poach fresh salmon, in a large skillet, bring water to boiling. Add salmon. Return to boiling; reduce heat. Simmer, covered, for 6 to 8 minutes or until the salmon flakes easily with a fork. Remove salmon from skillet, discarding poaching liquid. Flake salmon into 1/2-inch pieces; set aside.
Meanwhile, in a 4-quart Dutch oven, combine vegetable broth, onions, potato, snipped fresh dill, lemon zest, salt and pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes or until vegetables are tender, stirring occasionally.
In a large screw-top jar, combine milk and cornstarch. Cover and shake well; stir into soup. Stir in asparagus. Cook and stir until slightly thickened and bubbly. Cook and stir for 2 minutes more. Gently stir in poached salmon or canned salmon; heat through. If you like, garnish with fresh dill sprigs and/or cracked pepper.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 185, Fat, total (g) 5, chol. (mg) 37, sat. fat (g) 2, carb. (g) 20, fiber (g) 2, pro. (g) 17, vit. A (IU) 680.26, vit. C (mg) 22.44, sodium (mg) 621, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet

ingredients
    Nonstick cooking spray
1    pound   dried medium shell macaroni
5    tablespoons   butter
1    medium  sweet onion, halved and thinly sliced
1/3   cup   all-purpose flour
3/4   teaspoon   salt
1/2   teaspoon   ground black pepper
3    cups   milk
1    pound   Brie cheese, rind removed and cheese coarsely chopped (reserve 8 small wedges for topping, if desired)
2    6 ounce cans  crabmeat, drained, flaked, and cartilage removed
3    slices  firm-texture white bread, torn into large pieces
    Snipped fresh Italian (flat-leaf) parsley (optional)
directions
Preheat oven to 350 degrees F. Lightly coat eight 14- to 16-ounce individual baking dishes or a 3-quart shallow baking dish with cooking spray; set aside. In a 4-quart Dutch oven cook macaroni according to package directions; drain. Return cooked macaroni to hot Dutch oven.
Meanwhile, in a large skillet heat butter over medium-low heat until melted. Add onion; cook about 15 minutes or until tender and golden, stirring occasionally. Stir in flour, salt, and pepper. Gradually stir in milk. Cook and stir over medium heat until slightly thickened and bubbly. Reduce heat to medium-low. Gradually add the chopped cheese, stirring until cheese is melted. Stir cheese mixture into cooked macaroni. Fold in crabmeat. Transfer mixture to the prepared baking dish(es).
Place bread pieces in a food processor. Cover and process until coarse crumbs form. Sprinkle bread crumbs over macaroni mixture. Bake for 20 to 25 minutes for the individual dishes, about 30 minutes for the larger dish, or until mixture is heated through and crumbs are golden. If desired, top macaroni mixture with cheese wedges for the last 5 minutes of baking. If desired, sprinkle with parsley.
Tip
Winner Info:
Melissa Podolak Hillsborough, NC Macaroni and Cheese October 2008

NUTRITION INFORMATION

Per Serving: cal. (kcal) 595, Fat, total (g) 27, chol. (mg) 137, sat. fat (g) 16, carb. (g) 57, Monounsaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 7, pro. (g) 31, vit. A (IU) 728.85, vit. C (mg) 1.18, Thiamin (mg) 0.67, Riboflavin (mg) 0.76, Niacin (mg) 5.13, Pyridoxine (Vit. B6) (mg) 0.29, Folate (µg) 201.59, Cobalamin (Vit. B12) (µg) 1.4, sodium (mg) 905, Potassium (mg) 387, calcium (mg) 282.71, iron (mg) 2.88, Percent Daily Values are based on a 2,000 calorie diet

Making this Cajun recipe in the slow cooker allows the flavors of the various ingredients to mingle and develop into a zestfully robust meal.

ingredients
1    large  onion, chopped
2      ribs celery, sliced
1      sweet green pepper, chopped
1      sweet red pepper, chopped
3    cloves  garlic, chopped
1    10 ounce package  frozen corn kernels, thawed
1/2   pound   chorizo, in 1/2-inch pieces
1    6 1/2ounce can  chopped clams, drained
1    15 1/2ounce can  red kidney beans, drained
1    cup   vegetable broth
1    14 1/2can  stewed tomatoes
1    8 ounce can  tomato sauce
5 1/2   teaspoons   Cajun seasoning
1/2   teaspoon   salt
5 1/2   cups   instant brown rice
1/2   pound   small shrimp
3      scallions, thinly sliced
directions
In 5- to 5 1/2-quart slow cooker, layer onion, celery, peppers, garlic, corn, chorizo, clams and beans.
In bowl, mix broth, stewed tomatoes, tomato sauce, seasoning and salt. Pour into slow cooker.
Cover slow cooker; cook on high heat for 5 hours.
For last 10 minutes, stir in instant brown rice and shrimp.
To serve, garnish with scallions.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 360, Fat, total (g) 13, chol. (mg) 70, sat. fat (g) 4, carb. (g) 43, fiber (g) 8, pro. (g) 21, sodium (mg) 980, Percent Daily Values are based on a 2,000 calorie diet

ingredients
3    tablespoons   low-sodium soy sauce
5    teaspoons   mirin
2    tablespoons   grated fresh ginger
2    tablespoons   sugar
2    cloves  garlic, minced
1    teaspoon   cornstarch
4      tuna steaks, about 4 ounces each (3/4 to 1 inch thick)
6      baby bok choy (about 1-1/2 pounds), halved lengthwise, washed and large leaves removed
directions
Combine 1/4 cup water, 2 tablespoons of the soy sauce, the mirin, ginger, sugar and garlic in a small saucepan. Bring to a boil over medium-high heat. Stir together remaining tablespoon soy sauce and cornstarch, then stir into saucepan. Cook for 3 minutes over medium heat or until thickened. Divide sauce into two separate bowls, 5 tablespoons in one bowl and 3 tablespoons in the other.
Prepare grill with medium-hot coals or heat gas grill to medium-high. Brush cut-side of bok choy with about half of the 5 tablespoons of sauce and place cut-side down on grill. Cook for 4 to 5 minutes per side, brushing often with sauce.
Meanwhile, place tuna on grill and brush with about half of the 3 tablespoons of sauce from second bowl. Cook about 4 minutes per side, constantly brushing with sauce. Remove bok choy and tuna from grill and serve immediately.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 238, Fat, total (g) 6, chol. (mg) 43, sat. fat (g) 1, carb. (g) 14, fiber (g) 2, pro. (g) 30, sodium (mg) 609, Percent Daily Values are based on a 2,000 calorie diet

Wheatberries, lentils, beets, spinach, salmon...it would be tough to pack more super foods into this salad!

ingredients
1    container (6 oz)  plain fat-free yogurt (not Greek)
2    tablespoons   white wine vinegar
1/3   cup   chopped fresh dill
1    teaspoon   sugar
1/2   teaspoon   salt
1/4   teaspoon `  black pepper
1    cup   frozen fully cooked wheat berries (such as Stahlbush Island Farms)
1    cup   cooked lentils (such as Melissa's)
1    pkg (8.8 oz)  cooked beets (such as Love Beets), diced
8    cups   chopped butter lettuce
8    cups   baby spinach
1/2   cup   chopped unsalted pistachios
1    can (6 oz)  canned salmon (such as Wild Planet), drained (optional)
directions
In a large bowl, stir together yogurt, vinegar, dill, sugar, salt and pepper. Set aside.
Heat wheat berries in a microwave-safe bowl for 2 minutes; stir and heat 1 more minute, until thawed.
Toss wheat berries, lentils, beets, lettuce, spinach and pistachios in bowl with dressing. Gently fold in salmon, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 424, Fat, total (g) 10, chol. (mg) 20, sat. fat (g) 1, carb. (g) 64, fiber (g) 15, pro. (g) 33, sodium (mg) 765, Percent Daily Values are based on a 2,000 calorie diet

ingredients
1/2   cup   light mayonnaise
2    tablespoons   water
1    teaspoon   Worcestershire sauce
1/8   teaspoon   ground nutmeg
1/8   teaspoon   black pepper
1    pound   surimi (imitation crab meat), coarsely chopped
1/2   cup   grated Parmesan cheese
1/2   cup   shredded Swiss cheese
3      scallions, trimmed, chopped, reserving tops for garnish
1      rib celery, diced
8      ready-to-use crepes (from 4.5-ounce package)
directions
In large bowl, combine mayonnaise, water, Worcestershire sauce, nutmeg and pepper until blended. Add surimi, Parmesan cheese, 1/4 cup of the Swiss cheese, scallions and celery; stir to mix thoroughly.
With short side facing you, spoon 1/2 cup seafood mixture across bottom edge of each crepe. Roll, jelly-roll style, to enclose filling. Place seam side down into a microwave-safe individual au gratin dish or plate. Repeat with remaining crepes and filling, placing 2 crepes on each. Sprinkle each crepe with 1 tablespoon Swiss cheese.
Cover with wax or parchment paper; microwave each on high 1-1/2 minutes until heated and cheese melts. Garnish with scallion tops. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 395, Fat, total (g) 21, chol. (mg) 72, sat. fat (g) 8, carb. (g) 22, fiber (g) 0, pro. (g) 30, sodium (mg) 820, Percent Daily Values are based on a 2,000 calorie diet

ingredients
2      leeks, white and lightgreen parts only, sliced and cleaned well
2      medium carrots, peeled and sliced in half-moons
1      large rib celery, diced
1    pound   russet potatoes, peeled and diced
2    cups   milk
2    cups   1/3-less-sodium vegetable broth
1    teaspoon   Old Bay seasoning
1/2   teaspoon   garlic powder
    Pinch ground nutmeg
1      bunch pencil-thin asparagus, trimmed, cut into 1/4- to 1/2-inch pieces
1/2   pound   peeled, deveined shrimp, cut in half
1/2   pound   bay scallops (thawed, if frozen)
1/2   pound   lump crab meat or imitation crab (surimi), torn into small pieces
3    tablespoons   instant potato flakes
    Salt and pepper to taste (optional)
directions
Coat slow cooker bowl with nonstick cooking spray. Add leeks, carrots, celery and potatoes. Whisk in milk, vegetable broth, Old Bay seasoning, garlic powder and nutmeg. Cover and cook on HIGH for 4 1/2 hours or LOW for 6 hours, 45 minutes.
Uncover and stir in asparagus, shrimp, scallops, crab and potato flakes. Re-cover and cook for an additional 15 minutes (on either HIGH or LOW; see Note). Season to taste with salt and pepper, if desired.
Note: Seafood cooks very quickly and can easily get tough. Make sure that shrimp and scallops are opaque yet tender and crab is heated through.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 330, Fat, total (g) 5, chol. (mg) 103, sat. fat (g) 2, carb. (g) 44, fiber (g) 5, pro. (g) 29, sodium (mg) 957, Percent Daily Values are based on a 2,000 calorie diet

Ingredients

3 cups water
3/4 cup farro
1 tablespoon extra-virgin olive oil
2 cups halved and thinly sliced leeks, white and light green parts only
1 bunch asparagus, trimmed and cut into 1-inch pieces
2 cloves garlic, minced
2 cups low-sodium chicken broth or “no-chicken” broth
3 tablespoons white miso (see Tip)
1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
3 tablespoons very thinly sliced fresh basil
1/4 teaspoon pepper
Preparation

Combine water and farro in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low, cover and cook until tender and chewy, about 30 minutes. Drain.
About 15 minutes after you start the farro, heat oil in a large saucepan over medium heat. Add leeks and cook, stirring often, until beginning to soften, about 2 minutes. Add asparagus and garlic; cook, stirring, until the asparagus is bright green, about 2 minutes. Add broth and miso; increase heat to high and bring to a boil. Reduce heat to medium and gently stir in salmon. Simmer for 3 minutes. Remove from heat and stir in basil and pepper.
Divide the farro among 4 deep bowls and top with the salmon stew.
Nutrition

Per serving : 407 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 66 mg Cholesterol; 40 g Carbohydrates; 37 g Protein; 5 g Fiber; 432 mg Sodium; 847 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat

Tips & Notes

Look for mild-flavored white (sweet) miso, made with soy and rice, near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

ingredients
1    pound   peeled cooked shrimp, (see Ingredient Note), tails removed, diced
1    cup   frozen corn, thawed
2    4 ounce cans  chopped green chiles, (not drained)
2    cups   canned green enchilada sauce, or green salsa, divided
12      corn tortillas
1    15 ounce can  nonfat refried beans
1    cup   reduced-fat shredded cheese, such as Mexican-style cheese blend, Monterey Jack or Cheddar
1/2   cup   chopped fresh cilantro
1      lime, cut into wedges
directions
Preheat oven to 425 degrees F. Coat a 9-by-13-inch glass baking dish with cooking spray.
Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, about 2 1/2 minutes.
Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
Bake the casserole until it begins to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
Tips:
Ingredient note: 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, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen 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.
MAKE AHEAD TIP: Prepare through Step 3, cover and refrigerate for up to 1 day. Allow the cold baking dish to warm slightly before placing in a hot oven.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 281, Fat, total (g) 6, chol. (mg) 121, sat. fat (g) 2, carb. (g) 37, fiber (g) 6, pro. (g) 23, vit. C (mg) 11.81, sodium (mg) 709, Potassium (mg) 241, iron (mg) 3.6, Vegetables () 1, Starch () 2, Lean Meat () 2, Percent Daily Values are based on a 2,000 calorie diet

• 1    teaspoon   olive oil
• 2    ounces   hot Italian dried sausage (soppressata), quartered lengthwise and then thinly sliced crosswise
• 1/2   cup   dry white wine
• 2    pounds   mussels, well scrubbed, beards removed
• 1/2   cup   good-quality store-bought marinara sauce, such as Rao's
• 1    cup   coarsely chopped flat-leaf parsley (about 1 bunch)

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