Ingredients
2 pounds winter squash such as pumpkin, acorn, butternut, etc., cut into 1-inch wedges
4 cloves garlic, peeled
1 teaspoon dried rosemary
2 tablespoons olive oil
2 tablespoons balsamic vinegar
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 450F.

Line a baking sheet with aluminum foil. Place the squash wedges, garlic, rosemary, olive oil, vinegar, salt, and pepper on the baking sheet, then toss to coat. Roast the squash, turning halfway, until it becomes browned and tender, about 35 minutes.

Lentils with Tomato, Arugula, and Parmesan

Makes:
4 servings

Nutrition per serving:
Calories = 297; Fat = 5 g; Cholesterol = 0 mg; Sodium = 526 mg; Carbohydrate = 29 g; Fiber = 10 g; Protein = 19 g

Ingredients
1 tablespoon olive oil
1 onion, thinly sliced
2 roma tomatoes, cored and small diced
1/2 teaspoon dried thyme
3/4 cup lentils, rinsed
2 1/2 cups fat free low-sodium chicken broth
4 cups loosely packed baby arugula
1/4 cup freshly grated Parmesan cheese
sea salt and freshly ground pepper to taste

Directions
Place a large saucepan over medium heat. Add the oil followed by the onions and cook until tender. Add the tomatoes and thyme, then continue cooking until the tomatoes begin to break down, about 4 minutes. Add the lentils, broth, salt, and pepper and bring to a boil over high heat. Reduce the heat to a simmer and cook until the lentils are just tender, about 20 minutes.

Drain the lentils reserving 1 cup of the broth. Fold in the arugula, Parmesan, and enough broth to make the lentils slightly saucy. Place the lentils over medium heat until warmed through, then serve.

Creamy Green Bean Casserole with Caramelized Onions

Makes:
4 servings

Nutrition per serving:
Calories = 150; Fat = 6 g; Cholesterol = 18 mg; Sodium = 330 mg; Carbohydrate = 18 g; Fiber = 3 g; Protein = 9 g

Ingredients
2 tablespoons olive oil
1 large onion, thinly sliced
12 ounces green beans, trimmed
8 ounces button mushrooms, sliced
3 cloves garlic, minced
1/4 teaspoon dried thyme
1/8 teaspoon nutmeg
1 1/2 tablespoons all-purpose flour
1 1/2 cups nonfat milk
2 tablespoons freshly grated Parmesan cheese
1/4 cup chopped fresh parsley
sea salt and freshly ground pepper to taste

Directions
Place a medium skillet over medium heat. Add 1 tablespoon of oil followed by the onions and cook until well browned and tender, about 10 minutes. Transfer to a plate and reserve the skillet.

Place a steam basket in a medium saucepan over 2 inches of simmering water. Add the green beans, cover, and steam until bright green in color but still slightly crunchy, about 3 minutes. Drain thoroughly.

Preheat the oven to 400F. Lightly oil a small casserole dish.

Place the reserved skillet over medium-high heat. Add the remaining 1 tablespoon of oil to the skillet followed by the mushrooms and cook until browned and tender, about 6 minutes. Add the garlic, thyme, nutmeg, and flour and cook for 2 minutes more. Slowly stir in the milk and reduce the heat to medium. Cook the mixture until it begins to thicken, then stir in the Parmesan until melted. Add the reserved green beans and cook until heated through. Pour the green bean mixture into the prepared casserole and top with the caramelized onions. Bake the casserole until the onions crisp slightly and the sauce bubbles, about 10 minutes. Allow to cool for 5 minutes, then serve.

Mashed Sweet Potatoes with Meringue Pillows

Makes:
4 servings

Nutrition per serving:
Calories = 150; Fat = 1 g; Cholesterol = 25 mg; Sodium = 190 mg; Carbohydrate = 26 g; Fiber = 3 g; Protein = 3 g

Ingredients
3 medium sweet potatoes, peeled and cut into 1/2-inch cubes
1 large egg, lightly beaten
1/2 teaspoon cinnamon
1 egg white
1/4 teaspoon cream of tartar
1 tablespoon sugar
sea salt to taste

Directions
Preheat the oven to 350F. Lightly oil a small casserole dish.

Place a steam basket in a medium saucepan over 2 inches of simmering water. Add the sweet potatoes, cover, and steam until very tender, about 15 minutes. Drain thoroughly, then transfer to a medium bowl. Using an electric mixer, beat the sweet potatoes until smooth and slightly cooled. Beat in the egg, cinnamon, and salt. Spread the sweet potato mixture evenly in the casserole dish.

Thoroughly wash the mixer beaters. Place the egg white, cream of tartar, and a pinch of salt in a medium bowl. Whip, using the electric mixer, until the egg whites become foamy. Slowly beat in the sugar, then continue beating until the egg whites become stiff and glossy, about 6 minutes. Transfer the mixture to a resealable plastic bag and snip 1/2-inch off of one of the bottom ends. Pipe little pillows onto the sweet potatoes. Bake the sweet potatoes until the meringue becomes lightly browned and the sweet potatoes are heated through, about 35 minutes.

Parmesan-Lime Roasted Asparagus

Makes:
4 servings

Nutrition per serving:
Calories = 91; Fat = 5 g; Cholesterol = 0 mg; Sodium = 374 mg; Carbohydrate = 7 g; Fiber = 3 g; Protein = 6 g

Ingredients
1 1/2 pounds asparagus, woody ends removed
1 tablespoon olive oil
1/4 cup grated Parmesan cheese
1/2 teaspoon lime zest
1 teaspoon lime juice
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 450F.

Line a baking sheet with aluminum foil. Place the asparagus, olive oil, Parmesan, salt, and pepper on the baking pan and toss to combine. Roast the asparagus until tender, about 10 minutes. Add the lime zest and juice, toss to combine, then serve.

Roasted Butternut Squash and Chickpeas with Moroccan Spices

Makes:
4 servings

Nutrition per serving:
Calories = 432; Fat = 3 g; Cholesterol = 0 mg; Sodium = 492 mg; Carbohydrate = 12 g; Fiber = 17 g; Protein = 17 g

Ingredients
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon cinnamon
3/4 teaspoon ground ginger
1 large butternut squash, peeled, seeded, and medium diced
1 can chickpeas, 15 ounces, drained and rinsed
3 tablespoons olive oil, divided
1 small onion, thinly sliced
1 clove garlic, minced
1 bunch kale, trimmed and cut into bite-sized pieces
1/2 cup fat-free, low-sodium chicken broth
1/2 cup chopped fresh parsley
1 teaspoon lemon zest
1 tablespoon lemon juice
1 lemon, cut into 4 wedges
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 400F.

In a small bowl, whisk together the coriander, cumin, paprika, cinnamon, ginger, salt, and pepper. Place the butternut squash on 1 baking sheet and the chickpeas on another. Drizzle both the squash and chickpeas with 1 tablespoon of olive oil each, half of the spice mixture on each, salt, and pepper then toss to combine. Roast the vegetables, tossing halfway through, until the chickpeas are slightly crisp and the butternut squash is tender, about 30 minutes for the butternut squash and 20 minutes for the chickpeas.

While the vegetables are roasting, place a large, deep skillet over medium heat. Add the remaining 1 tablespoon of oil followed by the onion and cook until tender. Add the garlic and cook just until you can smell its aroma. Add the kale and broth, then bring to a boil. Reduce to a simmer and cook, uncovered and stirring occasionally, until the greens are wilted and tender, about 10 minutes.

Serve the sweet potato and chickpeas over the kale, garnish with the parsley, lemon zest, juice, and wedges.

Spicy Chickpea Curry with Spinach and Cauliflower

Makes:
4 servings

Nutrition per serving:
Calories = 318; Fat = 7g; Cholesterol = 5 mg; Sodium = 481mg; Carbohydrate = 23g; Fiber = 8 g; Protein = 21 g

Ingredients
1 medium head cauliflower, separated into small florets
2 tablespoons olive oil, divided
1 tablespoon curry powder, divided
1 onion, small diced
1 teaspoon grated fresh ginger
1 clove garlic, minced
1 jalapeno, seeded and small diced
2 cans chickpeas, 15 ounce each, rinsed and drained
1 cup fat-free, low-sodium chicken broth
4 cups loosely packed baby spinach
1 cup plain nonfat yogurt
2 tablespoons lime juice
1/2 cup chopped fresh cilantro
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 400F.

Place the cauliflower on a baking sheet with 1 tablespoon of oil and 1 teaspoon of curry powder, then toss to combine. Roast the cauliflower until browned and tender, about 25 minutes. Set aside.

While the cauliflower is roasting, place a large, deep skillet over medium heat. Add the remaining 1 tablespoon of oil followed by the onion, then cook until tender. Add the remaining 2 teaspoons of curry powder, ginger, garlic, jalapeno, salt, and pepper, then continue cooking 1 minute longer. Add the chickpeas and broth, then bring to a boil. Reduce the heat to a simmer and cook for 15 minutes to allow the flavors to marry.

Add the spinach and yogurt and cook over medium heat until the spinach wilts, about 4 minutes. Fold in the lime juice and cilantro, season with salt and pepper if necessary. Garnish with the roasted cauliflower and serve.

Whole Wheat Couscous with Spinach and Feta

Makes:
4 servings

Nutrition per serving:
Calories = 229; Fat = 7 g; Cholesterol = 55 mg; Sodium = 491 mg; Carbohydrate = 35 g; Fiber = 5 g; Protein = 16 g

Ingredients
1 tablespoon olive oil
1 1/4 cups loosely packed baby spinach, roughly chopped
2 cups fat-free, low-sodium chicken broth
1 cup whole wheat couscous
1/2 cup crumbled reduced fat feta
sea salt and freshly ground pepper to taste

Directions
Place a medium saucepan over high heat. Add the olive oil, spinach, chicken broth, salt, and pepper, then bring to a boil. Stir in the couscous, cover, and remove from the heat. Allow to sit for 15 minutes, then fluff with a fork and gently stir in the feta.

White Beans with Carrot, Bell Pepper, and Garlic

Makes:
4 servings

Nutrition per serving:
Calories = 149; Fat = 4 g; Cholesterol = 0 mg; Sodium = 312 mg; Carbohydrate = 23 g; Fiber = 9 g; Protein = 6 g

Ingredients
1 tablespoon olive oil
2 medium carrots, small diced
1/2 small red onion, small diced
1 medium red bell pepper, seeded and small diced
1 clove garlic, minced
1 can cannellini beans, 19 ounces, drained and rinsed
1 teaspoon lemon zest
2 teaspoons fresh lemon juice
sea salt and freshly ground pepper to taste

Directions
Place a large skillet over medium heat. Add the oil followed by the carrot and onion and cook until the carrot is almost tender, about 8 minutes. Add the bell pepper, salt, and pepper and continue cooking until the bell pepper is almost tender, about 6 minutes more. Add the garlic and cook just until you can smell its aroma.

Add the cannellinni beans and cook until heated through. Add the lemon zest and juice, then season with salt and pepper, if necessary. Cook until heated through, then serve.

Wilted Swiss Chard with Almonds and Breadcrumbs

Makes:
4 servings

Nutrition per serving:
Calories = 134; Fat = 9 g; Cholesterol = 0 mg; Sodium = 321 mg; Carbohydrate = 8 g; Fiber = 3 g; Protein = 7 g

Ingredients
2 tablespoons almonds
2 slices whole wheat bread
2 tablespoons olive oil, divided
1/2 tablespoon butter
2 pounds Swiss chard, stems and leaves separated and both thinly sliced
sea salt and freshly ground pepper to taste

Directions
Place the almonds in a food processor and pulse until roughly chopped. Add the whole wheat bread and continue pulsing until coarse breadcrumbs are formed.

Place a large skillet over medium heat. Add 1 tablespoon of olive oil and the butter to the skillet and heat until melted. Add the bread mixture and cook, stirring constantly, until the breadcrumbs become toasted and crispy, about 6 minutes. Transfer to a plate and set aside.

Add the remaining 1 tablespoon of oil to the pan followed by the chard stems. Cook until they just begin to become tender, about 3 minutes. Add the leaves, salt, and pepper, then continue cooking until wilted and tender, about 6 minutes more. Top the chard with the breadcrumbs and serve.