small red onion, thinly sliced into half-moons

½

pound green beans, trimmed

¾

pound wax beans, trimmed

¾

cup honey

¼

cup cider vinegar

½

tablespoons extra-virgin olive oil

3

teaspoon salt

½

teaspoon freshly ground black pepper

¼

15-ounce can no-salt-added kidney beans, rinsed and drained

1

medium red bell pepper, trimmed and sliced into matchsticks

1

1. To mellow the bite of the onion, place it in a bowl of ice water and allow it to soak for 30 minutes. Drain.
2. Place the green and wax beans in a steam basket fitted over a pot of boiling water. Cover and steam until crisp-tender, about 4 minutes. Remove from the heat and allow to cool. Cut into 2-inch lengths.
3. In a large bowl, whisk together the honey, vinegar, oil, salt, and black pepper. Add the onion, green and wax beans, kidney beans, and bell pepper and toss to combine. Cover and refrigerate for at least 1 hour before serving.

Serving Size - 1 cup

Per Serving:

• Calories: 160
• Total Fat: 5 g (Sat Fat 1 g)
• Protein: 5 g
• Carbohydrates: 23 g
• Fiber: 7 g
• Cholesterol: 0 mg
• Sodium: 160 mg

large onion, coarsely chopped

1

cloves garlic, peeled

4

1½-inch length fresh ginger, peeled and thinly sliced

1

tablespoons yellow curry powder

1½

teaspoon cayenne pepper, plus more to taste

¼

tablespoons canola oil

2

tablespoons tomato paste

2

cups low-sodium vegetable broth

2

cup light coconut milk

1

cinnamon stick

1

teaspoon freshly ground black pepper, plus more to taste

¼

head cauliflower, broken into 1½-inch-wide florets (about 3 cups)

½

pound sweet potatoes, peeled and cut into 1-inch cubes

1

large carrots, peeled and cut into 1-inch rounds

2

tomatoes, cored and chopped

2

Grated zest of 1 lime

tablespoons fresh lime juice

2

15-ounce can no-salt-added chickpeas, drained and rinsed

1

cups fresh baby spinach leaves

5

teaspoon salt

3/4

cup chopped fresh cilantro leaves

¼

cups cooked brown rice, for serving, optional

3

1. Place the onion, garlic, ginger, curry powder, and cayenne pepper in a food processor and process to combine. Add the oil and process until a smooth puree is formed. Transfer the curry purée to a large pot and cook over medium heat, stirring frequently, about 5 minutes. Add the tomato paste and cook, stirring frequently, until the mixture begins to darken, about 5 minutes more.
2. Add the vegetable broth, coconut milk, cinnamon stick and ¼ teaspoon black pepper and bring to a boil. Reduce the heat and simmer for 10 minutes. Add the cauliflower, sweet potatoes, carrots, and tomatoes, season with salt and pepper, and return to a boil. Reduce the heat to medium low, cover, and simmer until the vegetables are tender, about 25 minutes. Remove the cinnamon stick. Stir in the lime zest and juice, chickpeas, and spinach and cook until the spinach is wilted, about 5 minutes. Season with up to 3/4 teaspoon salt.
3. Garnish with cilantro and serve with rice.

Per Serving:

• Calories: 380
• Total Fat: 8 g (Sat Fat 2.5g)
• Protein: 11 g
• Carbohydrates: 67 g
• Fiber: 11 g
• Cholesterol: 0 mg
• Sodium: 480 mg

skinless, bone-in chicken thighs (about 2 pounds)

6

cup low-fat buttermilk

2/3

cups whole-grain cereal flakes

4

teaspoon paprika

½

teaspoon garlic powder

½

teaspoon kosher salt

½

teaspoon freshly ground black pepper

¼

teaspoon cayenne pepper

¼

Olive oil cooking spray

tablespoons honey

2

1. Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
2. Place the cereal flakes in a food processor and process until crumbs form (you should have about 1 cup of crumbs).
3. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and cayenne pepper.
4. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
5. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk.
6. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the crumbs adhere to the chicken. Place the coated chicken on the prepared baking sheet.
7. Lightly spray the top of each chicken thigh with cooking spray.
8. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.

Serving Size - 1 piece

Per Serving:

• Calories: 330
• Total Fat: 7 g (Sat Fat 2g)
• Protein: 34 g
• Carbohydrates: 34 g
• Fiber: 4 g
• Cholesterol: 125 mg
• Sodium: 410 mg

INGREDIENTS FOR THE TOPPING

cup old-fashioned rolled oats

1/3

cup whole-wheat pastry flour

½

cup sliced almonds

¼

tablespoons toasted wheat germ

2

cup packed dark brown sugar

¼

teaspoon ground cinnamon

¾

teaspoon ground nutmeg

¼

teaspoon salt

1/8

tablespoon cold unsalted butter, cut into pieces

1

tablespoons canola oil

2

tablespoons cold water

1 to 2

INGREDIENTS FOR THE FILLING

large Rome or Empire apples (about 1½ pounds)

3

medium Golden Delicious apples (about 1 pound)

3

medium Granny Smith apples (about 1 pound)

3

cup fresh lemon juice

¼

tablespoons pure maple syrup

3

tablespoons whole wheat pastry flour

2

1. Preheat the oven to 375°F.
2. To make the topping, place the oats, flour, almonds, wheat germ, brown sugar, cinnamon, nutmeg, and salt in a food processor and process until well combined. Add the butter and oil and pulse until lumps form. Add the water 1 tablespoon at a time until the dough just holds together when you press it between your fingers. Transfer to a bowl and using your fingers, press the dough to create several pea-size lumps for texture. Chill until ready to use.
3. To make the filling, leaving the peels on, core and cut the apples into ¼-inch-thick wedges. Toss the wedges with the lemon juice and maple syrup until well coated. Sprinkle with the flour and toss until well combined. Spoon the apple mixture into a 3- to 3½-quart shallow baking dish and sprinkle the dough evenly over the top.
4. Bake in the middle of the oven until bubbling, the apples are tender, and the topping is golden brown, 45 to 50 minutes.

Per Serving:

• Calories: 280
• Total Fat: 7 g (Sat Fat 1.5 g)
• Protein: 4 g
• Carbohydrates: 53 g
• Fiber: 7 g
• Cholesterol: 5 mg
• Sodium: 40 mg