Vegetable And Fish Chowder

½ to 1 Tbs canola oil ½ cup finely chopped onion 2 medium stalks celery, diced 1–2 cloves garlic (or to taste), minced 4 cups reduced-fat (2%) milk 1 cup potatoes, peeled and diced 2 cups butternut squash, peeled and diced 1 bay leaf 1 lb fish fillet cut in ¾-inch pieces ½ tsp dried thyme ½ tsp dried marjoram Salt and freshly ground white pepper, to taste Paprika for garnish

In a heavy, deep pan, heat the oil over low-medium heat. Add the onion, celery, and garlic into the olive oil and cook for about 5 minutes, stirring occasionally, until soft, translucent, and pale gold. Add milk, potatoes, squash, and bay leaf. Bring to a boil over high heat, then immediately reduce heat to a gentle simmer. Partially cover with a lid and simmer about 15 minutes, or until vegetables are tender but not falling apart.

With a slotted spoon, transfer potatoes and squash to a blender. Purée with a small amount of the soup liquid until completely smooth. Transfer back to the pan.

Add thyme, marjoram, salt and pepper. Add fish and simmer gently until seafood is just barely cooked through, being careful seafood does not overcook.

Remove from the heat. Check seasoning and add salt and pepper, if necessary. Remove the bay leaf and ladle chowder into individual bowls. Garnish with a light sprinkling of paprika. Makes 5 servings. Per serving: 266 calories, 6 g total fat (3 g saturated fat), 28 g carbohydrate, 25 g protein, 4 g dietary fiber, 190 mg sodium.

Frittata With Spinach And Leeks

4 eggs 4 egg whites ½-1 Tbs canola oil 2–3 cloves (or to taste), minced 3 cups fresh spinach 1 large leek (tough outer leaves removed), thinly sliced 1 Tbs fresh chives, minced Salt and freshly ground black pepper, to taste

In a mixing bowl, whisk together the eggs and egg whites and set aside. Carefully spread canola oil over entire surface of a nonstick skillet and heat pan on medium until hot. Add garlic, spinach, and leeks and gently sauté until tender and soft, about 5 minutes.

Pour the eggs over sautéed vegetables. Sprinkle with chives. Lower heat to low-medium and cook until eggs are set and underside is browned. Season to taste with salt and pepper.

With a knife, cut frittata into four pieces. Gently transfer frittata, one serving at a time, to plates, flipping so that browned side faces up. Serve hot. Makes 4 servings Per serving: 132 calories, 7 g total fat (2 g saturated fat), 6 g carbohydrate, 11 g protein, less than 1 g dietary fiber, 156 mg sodium.

Uncauliflowered Cauliflower

1 medium head cauliflower, cut into florets 2–3 Tbs canola oil ¼ cup low-fat milk, or to taste Salt and white pepper, to taste

Steam cauliflower on stove-top, in a pot with a small amount of simmering water, or microwave with a small amount of water until soft. Purée in a blender or food processor with the oil and milk until fluffy. Season to taste with salt and pepper.

Makes 5 servings. Per serving: 97 calories, 6 g total fat (less than 1 g saturated fat), 9 g carbohydrate, 4 g protein, 4 g dietary fiber, 57 mg sodium.

Lemon Pasta Salad

3 oz semolina fusilli pasta or other type of spiral pasta 3 oz whole-wheat fusilli pasta or other type of spiral pasta 6 oz (1 can) water-packed white tuna, drained 3 plum tomatoes, seeded and chopped 2 cups cooked broccoli florets 1 Tbs capers, drained 2 tsp grated lemon zest 1 tsp dried basil 1 garlic clove, minced Juice of ½ lemon Salt and freshly ground black pepper, to taste 2 Tbs extra virgin olive oil

Cook pasta according to package directions. Drain and place pasta in a bowl. Add tuna, tomato, broccoli, capers, lemon zest, and basil. Using fork, mix until the tuna is well broken up.

In a small bowl, whisk together garlic, lemon juice, and salt. Whisk in the oil. Season to taste with pepper. Pour the dressing over the pasta and toss to coat the salad. Makes 4 main-dish servings, or 8 as a side dish. Per main-dish serving: 290 calories, 9 g total fat (1 g saturated fat), 37 g carbohydrate, 17 g protein, 4 g dietary fiber, 241 mg sodium.

Beans And Greens

1 Tbs canola oil 1 medium red onion, chopped 1 lb greens, either mix of or one type (kale, spinach, collard), chopped Salt and freshly ground black pepper, to taste 1 12-oz jar commercially-roasted red bell peppers, drained and diced 2 15-oz cans black beans, rinsed and drained 2 Tbs fresh cilantro leaves, finely chopped

Heat oil in a nonstick pan over medium-high heat until hot. Add onion and cook, stirring often, until soft and just beginning to brown. Mix in greens, salt and pepper to taste and sauté/cook. (If using spinach, until it is wilted and tender; if using kale and/or collards, until those greens are tender.) Mix in peppers and heat, stirring, until peppers are warmed. Remove from heat and keep warm.

Heat beans in a small saucepan. When heated through, remove from heat and stir in the cilantro.

Divide beans among individual plates, arranging them in a mound in the center, then add greens to encircle the beans. Makes 6 servings. Per serving: 174 calories, 4 g total fat (0 g saturated fat), 28 g carbohydrate, 8 g protein, 9 g dietary fiber, 408 mg sodium.