Cook time: 10 minutes

Serves 8

Larb is often called the national dish of Laos. Use only fresh, blemish-free herbs, and chop and slice them by hand because a food processor will bruise them. Loosely pack the herbs into the measuring cup. Although you can use ground chicken or turkey, chopping the meat yourself gives the dish a finer texture.

INGREDIENTS

2 whole boneless chicken breasts or 3 pounds of ground chicken or turkey

Juice of 2 large limes, plus 1 lime for garnish

2 tablespoons rice wine

2 teaspoons minced fresh ginger

1 stalk minced lemongrass, tough outer leaves, root and top several inches removed before mincing

3 teaspoons grated lemon peel

2 small hot chili peppers, minced (wear gloves), or 1 teaspoon crushed chili flakes

1 clove garlic, minced

1 tablespoon fish sauce

1 1/2 teaspoons salt

1/2 teaspoon white pepper

3 tablespoons toasted sticky rice flour (see recipe below)

1 chicken bouillon cube

1 heaping cup chopped, fresh mint

1 heaping cup chopped, fresh cilantro

Several additional stems of mint and cilantro for garnish

1 bunch green onions, green part chopped, white part sliced diagonally

1/2 cup chopped Thai basil

1 large head leaf lettuce (16 leaves for wrappers)

INSTRUCTIONS

On a large, clean chopping board, chop the chicken with a heavy knife or cleaver. As you chop the chicken, fold it over on itself. Continue to fold and chop until the meat is very finely chopped. Put the meat in a large bowl and squeeze the lime juice over it. Add the rice wine.

Cook the chicken mixture in a nonstick skillet (don't use any oil) over medium-high heat, tossing and stirring constantly just until the meat turns white. Return the mixture with any accumulated juice to the bowl and allow it to cool to room temperature.

While the chicken cools, prepare the fresh herbs. Add the ginger, lemongrass, lemon peel, chili peppers (or crushed chili flakes), garlic, fish sauce, salt, white pepper and rice flour to the cooked mixture.

Break apart the chicken bouillon cube and sprinkle it on top. Toss the ingredients together until they are well mixed. Then add the mint, cilantro, green onions and Thai basil. Gently toss everything. Break lettuce leaves from the head and wash and dry them.

Scoop 1/4 cup of the larb onto each lettuce leaf and arrange the leaves on a large platter. Garnish with mint, cilantro sprigs and wedges of lime. Diners pick up a lettuce leaf and roll it up to eat. Serve larb with cool sticky rice.

Per serving using ground turkey: 380 cal.; 28 g pro.; 9 g carb.; 25 g fat (8 sat., 9 monounsat., 6 polyunsat., 2 other); 116 mg chol.; 934 mg sod.; 1 g fiber; 1 g sugar; 60 percent calories from fat.

Cook time: 30 minutes

Serves 2

Wine note: Disparate flavors – earthy mushrooms poached eggs – need a wine that helps pull the dish together. With some wines, egg yolks will wind up tasting metallic and clashing with the mushrooms. Try a zippy Brut sparkling wine.

INGREDIENTS

Salad:

1/2 pound assorted mushrooms (such as chanterelles, morels, oyster, crimini, shiitake, or button), sliced 1/4- to 1/2-inch thick

1½ tablespoons olive oil

Kosher salt and freshly ground pepper, to taste

1 tablespoon fresh lemon juice or white vinegar

2 large, very fresh eggs

1/2 small head frisée, torn into small clumps (about 5 ounces)

4 French breakfast radishes or other small radishes, trimmed, thinly sliced on diagonal

2 to 4 tablespoons mixed fresh herbs, such as parsley, oregano, tarragon or chervil

Garlic dressing:

6 tablespoons olive oil

2 garlic cloves, minced

2 tablespoons red wine vinegar

Salt and pepper, to taste

Crusty bread, for serving

INSTRUCTIONS

For salad: Preheat the oven to 375 degrees. Place mushrooms in large bowl, and toss with 1 1/2 tablespoons olive oil. Spread on a rimmed nonstick baking sheet or a conventional baking sheet coated with non-stick spray, then sprinkle with salt and pepper to taste.

Roast, stirring occasionally, for 25 minutes, or until golden. Let cool slightly.

Meanwhile, place large bowl of ice water near the stovetop.

Bring 2 inches of water to a simmer in a skillet. Add the lemon juice or vinegar and a large pinch of salt. Crack eggs – one at a time – into a small bowl, then gently slip each egg into the simmering water (the whites may spread, which is OK).

Without stirring, simmer until the whites are cooked through but the yolks are still soft, about 3 minutes. Occasionally spoon water over the top of the eggs, if needed to cook them.

Use a slotted spoon to transfer the eggs into the bowl of ice water to stop the cooking, then transfer to a plate. If you want them "restaurant neat, " trim the whites' ragged edges. Keep hot water on the stove to rewarm the eggs as needed.

Place the frisée in the center of each plate. Top with roasted mushrooms and garnish with radishes and herbs. Rewarm each egg in reserved hot water, if needed, then pat dry gently. Place on top of salad.

For garlic dressing: Heat 6 tablespoons olive oil and the minced garlic in a small saucepan over moderate heat until fragrant, about 1 minute.

Whisk in the wine vinegar, season with salt and pepper to taste and pour over the salad. Serve at once, accompanied by crusty French bread for dipping into the egg yolk.

Per serving: 571 cal.; 8 g pro.; 6 g carb.; 58 g fat (9 sat.); 213 mg chol.; 98 mg sod.; 3 g fiber; 91 percent calories from fat.

Cook time: 2 1/4 hours

Serves 6

This recipe from the Los Angeles Times features a rich and flavorful broth as its base.

INGREDIENTS

One 5-pound chicken

Salt

Pepper

3 tablespoons olive oil

2 cups diced onion, cut into small (1/4-inch) dice (about 1 large onion)

1 cup diced carrots, trimmed (peeling optional) and cut into small (1/4-inch) dice (about 2 medium carrots

1 cup diced celery, trimmed and cut into small (1/4-inch) dice

1/4 cup thinly sliced leek, cleaned and sliced crosswise into 1/8-inch strips (white and light green only, about half of 1 medium leek)

1/2 cup dry white wine

2 cloves garlic, smashed

3 sprigs parsley

2 sprigs thyme

1 bay leaf

10 cups water

Dumplings:

1/3 cup boiling water

1/2 cup cornmeal

1 cup flour

1 teaspoon salt

2 teaspoons baking powder

1 egg

1/4 cup milk, divided

1 1/2 teaspoons lemon juice

2 tablespoons chopped fresh herbs (such as tarragon, chives, thyme and parsley)

INSTRUCTIONS

Cut up the chicken: Remove the giblets, saving the neck (discard the remaining giblets, or save for another use). Using a pair of kitchen shears, cut along the back of the chicken, removing the backbone. Cut or break the backbone into thirds (this will help to flavor and thicken the broth).

With a sturdy French knife or cleaver, halve the chicken lengthwise down the breast. Cut each chicken half into 4 pieces, separating the leg and thigh, and halving the breast crosswise (the wing can remain attached to the breast or separated).

Sprinkle the chicken pieces (including the neck and back) with 1 1/2 teaspoons salt and several grinds of pepper, evenly seasoning the pieces.

Heat a large, sturdy stockpot over high heat. When hot, add the olive oil and enough chicken to fit comfortably in a single layer. Brown the chicken on all sides, about 15 minutes (this will probably need to be done in 2 batches). Remove the chicken to a bowl and repeat until all the chicken is browned.

Reduce the heat to medium-high. To the fat in the pot, add the chopped onion, carrots, celery and leek, cooking until the vegetables just begin to color, 8 to 10 minutes, stirring frequently.

Stir in the white wine and cook, scraping any flavoring from the bottom of the pan. Continue to cook until the wine is almost evaporated, 2 to 3 minutes.

Add the garlic, 3 sprigs parsley, thyme and bay leaf to the pot, and add back the chicken.

Pour in 10 cups water (this should more than cover the chicken), loosely cover the pot and bring the liquid to a boil. Reduce the heat to a gentle simmer and cook, loosely covered, until the chicken is very tender, 45 minutes to an hour. Periodically skim the fat that forms on top of the broth as the chicken cooks.

When the chicken is tender, remove the pieces to a large plate or baking dish until cool enough to handle. Strain the chicken broth into a separate 3-quart pot, discarding the vegetables and herbs.

You should have about 10 cups of broth. Skim any remaining fat from the broth, and season to taste.

Remove the skin from the chicken pieces and peel the meat from the bones. Shred the meat into bite-sized pieces; you should have about 6 cups of chicken. Place the meat in a bowl and set aside while you make the dumpling batter.

To make the dumplings: In a medium bowl, whisk together the cornmeal and one-third cup boiling water. Cover the bowl with plastic wrap and set aside until the mixture cools, about 15 minutes.

Stir in the flour, 1 teaspoon salt and the baking powder, breaking up any cornmeal clumps with your fingers.

In a small bowl, whisk together the egg and 2 tablespoons milk. Pour the milk mixture into the medium bowl, and drizzle over the lemon juice. Stir to combine, then gently fold in the herbs until evenly distributed. This should form a thick batter (it should have the consistency of thick cement, sticky yet spoonable).

Add more milk if needed to thin the batter, 1 tablespoon at a time. (You may not use all the milk.)

Bring the broth to a gentle simmer on the stove. Spoon 1-inch balls of the batter (the dumplings will expand as they cook) into the simmering broth; this makes about 20 dumplings. The dumplings will sink at first but will soon float; continue to simmer, loosely covered, until they are just cooked through, about 15 to 20 minutes.

Strain the dumplings onto a large plate or baking dish.

Add the shredded chicken back to the broth. Serve immediately, adding dumplings back to each serving.

Per serving: 688 cal.; 55 g pro.; 36 g carb.; 33 g fat (8 sat.); 234 mg chol.; 940 mg sod.; 3 g fiber; 5 g sugar; 43 percent calories from fat.

Such dishes "do more than just bring all kinds of good foods and seasonings together in one pot," she writes. "A good soup or stew is a gift that keeps giving to family and friends."

The Food Network's Daisy Martinez likes to add a flavor kick to her one-pot meals. She'll often add manzanilla olives to give the dish a little acid, a little sharpness, a little brine "just to wake it up."

"I like the idea of a one-pot dish, but you have to pay attention," Smith said. Many one-pot meals can simmer for a time - alone - on the stove or in the oven, but know the timing. "You don't want to walk back and find all of the juices have evaporated."

We asked Smith and Martinez for a few more tips on making one-pot meals:

Control cooking time by cutting root vegetables into similar sizes. "It depends on how small you cut them, but if you cut potatoes into 1- or 1 1/2-inch cubes," Martinez said, "those should be done in about 10 minutes."

Vegetable options: Try peeled, cubed sweet potatoes, canned beans (kidney, white, black, garbanzo), kale, Brussels sprouts, chayote (mirliton), green peas, corn kernels. And lightly steamed okra, Smith said: "Leave the whole pod but take off as much stem as possible, then put it in towards the end to heat it through."

Fresh notes: Avocado cubes. Fresh herbs (parsley, basil). Fresh chopped garlic. Lemon rind, orange rind. Anchovy. Olive tapenade. "Any of those things at the last minute are just going to give you that pow. That hello, wake up! This is fun food," Martinez said.

Pasta: Smith will occasionally add small, shaped pastas (cavatappi, shells) to the liquid; but don't let them go mushy, she said.

ABOUT THOSE POTS

Which pots work best for such one-pot meals? Choose a pot with a lid that can be used on the stove and in the oven.

Enameled iron: Dutch ovens such as Le Creuset, are hefty but they hold heat well and evenly.

Deep skillets: Work well with rice dishes. A pan that "offers a wide surface area lets the rice cook evenly," said Food Network star Daisy Martinez, adding that with a small amount (6 servings), it's fine to use a Dutch oven. "If you're going to do large amounts, then you want a vessel that's wider than it is tall."

If you use a lighter weight pot (stainless steel, for example), make sure you keep tabs on the cooking so it doesn't stick or burn.

Clay pots: Make sure you use a pot designed for stove top and oven cooking. And be sure to season it before using.

FROGMORE STEW

Prep: 20 minutes Cooks: 30 minutes Makes: 8 servings

Adapted from "B. Smith Cooks Southern-Style," this highly-flavored Low Country boil - named for a South Carolina town and frog-free - calls for smoked sausage but she said chicken or turkey sausage works too. Note: We made the recipe with shrimp in shells; for a "tidier" eating experience, choose shelled shrimp.

2 teaspoons vegetable oil

1 1/2 pounds spicy smoked sausage, cut in 1/2-inch dice

2 green bell peppers, seeded, cut in 1/2-inch chunks, optional

8 cups chicken stock or broth

1/2 teaspoon salt

Freshly ground pepper

18 small new potatoes, halved

2 onions, sliced lengthwise into 1/3-inch wedges

3 bay leaves

2 teaspoons Old Bay Seasoning

1 teaspoon dried thyme

3 ears corn, shucked, each cut in 4 pieces

1 can (15 ounces) diced tomatoes, drained

36 large raw shell-on shrimp

1 tablespoon chopped fresh parsley

1. Heat oil over medium-high heat in a Dutch oven or heavy pot. Stir in sausage and peppers. Cook, stirring occasionally, until sausage lightly browns, 8-10 minutes. Remove sausage and peppers; set aside.

2. Pour stock into pot, scraping up browned bits on bottom. Heat to a boil; reduce heat to medium low. Season with salt and pepper to taste. Add potatoes, onions, bay leaves, Old Bay seasoning and thyme; cook, partially covered, 10 minutes. Add cooked sausage and peppers, corn and tomatoes; simmer uncovered until potatoes and corn are tender, about 10 minutes. Adjust seasonings. Add shrimp; cook until it turns pink, 3-5 minutes. Remove bay leaves. Serve in soup plates; garnish with parsley.

Nutrition information:

Per serving: 668 calories, 35 percent of calories from fat, 26 g fat, 10 g saturated fat, 105 mg cholesterol, 80 g carbohydrates, 29 g protein, 1826 mg sodium, 9 g fiber

Asparagus, cut diagonally into small pieces, can be the centerpiece. Then choose two or three others that look good at the market. They could include fresh peas or pea pods, baby artichokes or carrots.

Choose among the variety of fresh herbs, if you like, as a flavor booster or last minute garnish. Here, we've added tarragon, always a reminder of spring, with its slightly minty flavor.

Tips:

If you like, substitute 2 cups of chopped chicken for the beans.

Frozen vegetables can be substituted when fresh are not available.

Beverage suggestion:

A grassy sauvignon blanc from the Loire Valley in France or New Zealand should team well with the vegetables.

SPEEDY SPRING VEGETABLE STEW

Prep: 10 minutes Cook: 20 minutes

Makes: 4 servings

Add cubes of chicken or turkey, if you like, and serve over pasta or rice.

1 tablespoon olive oil

1 large shallot, chopped

5 green onions, chopped

3 cloves garlic, minced

1 small bunch asparagus, cut diagonally in 1-inch pieces

1 package (10 ounces) thawed frozen artichoke hearts (or canned), cut in half

1 cup chicken or vegetable broth

1 can (14 ounces) crushed tomatoes

1 can (15 ounces) small white beans

1/2 teaspoon dried tarragon or other herb, optional

1/2 teaspoon salt

freshly ground pepper

1/2 cup grated pecorino or Parmesan

1. Heat olive oil in a Dutch oven; add shallot and green onions. Cook, stirring, 5 minutes. Add garlic, cook 1 minute. Add asparagus; cook, stirring, 1 minute. Add artichoke hearts, broth, tomatoes, beans and tarragon.

2. Cook over low heat until vegetables are tender, about 12 minutes. Season with salt and pepper. Serve in bowls with cheese on top.

Nutrition information:

Per serving: 272 calories, 22 percent of calories from fat, 7 g fat, 2 g saturated fat, 9 mg cholesterol, 39 g carbohydrates, 17 g protein, 706 mg sodium, 11 g fiber

The goal of the book, DiSpirito wrote, was to take on what he calls "downfall dishes." These are the ones most folks have a weakness for - think ice cream, cookies, burgers and pizza.

By swapping out a few ingredients and using different cooking methods, the recipes come in at fewer than 350 calories per serving, much less than the classic versions. Typically, they have 66 percent less fat and 83 percent fewer calories than the originals.

The book was inspired by DiSpirito's desire to focus on a healthier lifestyle, and his appearance on "The Biggest Loser" in 2008. On "Loser," his assignment was to eliminate fat, cholesterol, sodium, sugar and artificial ingredients from dishes that contestants identified as their weaknesses. That assignment planted the seed for the new cookbook.

DiSpirito relies on fat-free, low fat, reduced fat and low-sodium products. He plays up ingredients that pack a lot of flavor but not calories, such as fresh herbs, citrus juices and Dijon mustard. Cooking methods such as broiling, grilling and faux-frying with panko bread crumbs knock out the fat.

Recipes include appetizers, soups, salads, main dishes and desserts. Each recipe has a before-and-after fat and calorie count. Other go-to recipes are slimmed-down versions of sauces, vinaigrettes and condiments such as Rocco's Magnificent Mayonnaise made with Greek-style yogurt.

The book is easy to use, and nearly every recipe has a full-color photo, holds to one page and has easy-to-follow instructions.

MACARONI AND CHEESE WITH A CRUSTY CRUNCH

Serves: 4 / Preparation time: 15 minutes / Total time: 45 minutes

Nonstick cooking spray

4 ounces whole wheat elbow macaroni

1/2 cup Onion-Garlic Puree (see note)

1/2 teaspoon dry mustard

Pinch of cayenne pepper

1 cup shredded 50 percent reduced-fat cheddar

1/3 cup nonfat Greek yogurt

Salt to taste

1/4 cup whole wheat panko breadcrumbs

1/4 cup grated Parmigiano-Reggiano cheese

Preheat the oven to 425 degrees. Spray an 8-by-8-inch baking dish with cooking spray; set it aside.

Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions, 7-9 minutes; drain.

Meanwhile, in a small saucepan over medium heat, bring the Onion-Garlic Puree, mustard and cayenne to a simmer, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt.

In a medium bowl, toss the cooked macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into the prepared baking dish, and sprinkle the panko over the top. Top with the Parmigiano-Reggiano.

Bake until the cheese has melted and the macaroni is hot throughout, about 10 minutes. Serve immediately.

Note on Onion Garlic Puree: Roughly chop 1 large Vidalia onion and 9 garlic cloves. Place the onion, garlic and 1/2 cup water in a microwave-safe bowl. Cover the bowl with plastic wrap and microwave on high for 10 minutes.

Pour the mixture into a blender and blend until it is completely smooth. Season with salt and pepper to taste, if desired. Store in a covered container in the refrigerator for up to 72 hours.

From "Now Eat This! 150 of America's Favorite Comfort Foods All Under 350 Calories" (Ballantine Books, $22).

Tested by Susan M. Selasky for the Free Press Test Kitchen.

227 calories (26 percent from fat ), 7 grams fat (2 grams sat. fat ), 29 grams carbohydrates, 16 grams protein, 487 mg sodium, 20 mg cholesterol, 3 grams fiber .

BUFFALO AND BLUE CHICKEN TENDERS

Serves: 4 / Preparation time : 15 minutes / Total time: 35 minutes

1 cup whole wheat flour

2 1/2 cups whole wheat panko breadcrumbs

4 large egg whites

12 ounces chicken tenders

Salt and freshly ground black pepper to taste

Nonstick cooking spray

1/2 cup Buffalo wings hot sauce

1/2 cup reduced-fat blue cheese dressing

Preheat the oven to 450 degrees. Place a wire rack on a foil-lined baking sheet and set it aside.

Put the whole wheat flour in a shallow dish. Put the panko in another shallow dish or pie plate. In a medium bowl, whisk the egg whites until they are extremely foamy but not quite holding peaks.

Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.

Spread the chicken out on the wire rack. Season the chicken well with salt and pepper. Spray lightly with nonstick cooking spray. Bake the chicken tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Brush the chicken tenders with the Buffalo sauce and arrange on a platter. Serve with the blue cheese dressing for dipping.

From "Now Eat This! 150 of America's Favorite Comfort Foods All Under 350 Calories" (Ballantine Books, $22).

Tested by Susan M. Selasky for the Free Press Test Kitchen.

308 calories (22 percent from fat ), 8 grams fat ( 1 gram sat. fat ), 29 grams carbohydrates, 31 grams protein, 798 mg sodium, 59 mg cholesterol, 4 grams fiber.

But using a mix of store-bought and fresh ingredients is a good way to make food taste homemade-an approach made popular by Sandra Lee from the Food Network and HGTV.

For today's Mushroom Ravioli with Creamy Tomato Basil Sauce, I doctored up a plain jar of pasta sauce with herbs and cream and used fresh mushrooms and fresh herbs for the filling. The biggest time-saver was using egg roll wrappers to make my own ravioli.

Look for the wrappers in the produce section of most grocery stores. A packet of about 20 squares (6-by-6-inch) is about $2. If you don't use them all, you can freeze the rest up to 2 months for the best quality. I find it best to defrost them in the microwave and use them right away. The longer they are left to defrost in the refrigerator, it seems, the more they stick together.

You can use one wrapper to make two large ravioli. Cut the wrapper in half and place a mound of filling on one wrapper, leaving room to fold it over. Brush the edges with an egg wash and fold the wrapper over the filling. Press to seal. Cut into squares or use a biscuit cutter to cut into rounds.

Or place four mounds of filling on one sheet, visually dividing the wrapper in quarters and placing a mound of filling in the center of each quarter. Again brush all round the edges and close to the filling with an egg wash and place a second wrapper on top of the fillings. Press around the filling so it seals and doesn't split open when boiling. Then cut into four ravioli.

For the filling, use a variety of mushrooms and make sure to chop them small. I used a mix of shiitake and cremini mushrooms for a hearty and earthy flavor. For the sauce, add some fresh snipped basil to boost the flavor and half-and-half to give it a creamy texture.

When choosing a jarred sauce, keep an eye on the sodium. Many commercial brands have roughly 400 milligrams per half cup, but some that contain cheese have as much as 700 milligrams per half cup. I'd rather add my own cheese and control the sodium.

MUSHROOM RAVIOLI WITH TOMATO CREAM SAUCE

Serves: 4 (generously) / Preparation time: 35 minutes / Total time: 1 hour, 10 minutes

1 1/4 pounds mixed mushrooms such as creminis and shiitakes

1 tablespoon unsalted butter

1 tablespoon olive oil

1 large clove garlic, peeled, minced

1/2 sweet onion, finely diced

2 tablespoons Madeira or Marsala

2 tablespoons plus 1/3 cup fat-free half-and-half, divided

1/2 cup shredded Italian-blend cheese or shredded Parmesan

Salt and pepper to taste

1/4 cup chopped parsley

1 jar (24 to 26 ounces) plain or herb-seasoned pasta sauce

12 to 16 egg roll wrappers or pasta sheets (about 6-by-6 inches)

1 egg mixed with 1 tablespoon water

Small leaves of fresh basil, optional

To prepare the mushrooms, clean them with a damp paper towel. If using shiitakes, remove and discard stems. Chop the mushrooms, but not too fine.

In a large skillet, heat the butter and olive oil over medium-high heat. Add the garlic and saute 1 minute. Add the onion and saute about 3-5 minutes or until translucent. Add the chopped mushrooms and saute about 8 to 10 minutes or until the mushrooms are tender and release their juices. Add the Madeira and cook until all the liquid is evaporated, about 2 minutes. Stir in 2 tablespoons half-and-half and the cheese until the cheese melts. Season with salt and pepper and stir in the parsley. Remove from the heat.

In a medium saucepan, stir together the pasta sauce and remaining 1/3 cup half-and-half. Keep on low heat until ready to serve.

Bring a large pot of water to a boil and season with salt.

Work with one egg roll wrapper at a time to make 2 ravioli. Evenly space apart and mound about 2 teaspoons of the mushroom filling onto the bottom half of the pasta sheet. Brush around the filling and the edges with egg wash. Cover with the top half of the sheet of pasta, sealing edges. Cut out with a 2 1/2- to 3-inch round cutter or in squares. Repeat with remaining filling and wrappers.

Working in batches, carefully place the ravioli in the boiling water for about 5-7 minutes. Remove using a slotted spoon and serve with the sauce. Garnish with basil.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

501 calories (22% from fat ), 12 grams fat (4 grams sat. fat ), 79 grams carbohydrates , 18 grams protein , 934 mg sodium , 25 mg cholesterol , 6 grams fiber .

Specialty peppers also take well to fish. Head to your nearest spice merchant to find them. I especially like the mild Aleppo red pepper from Syria or the Espelette from France.

A good side dish with this salmon is lightly steamed asparagus. Or serve it simply on top of baby greens tossed with an herb vinaigrette.

Tips

Not a fan of spice? Coat the fillets with chopped fresh herbs instead.

Cook the salmon in a heavy cast-iron skillet, and you can finish it by roasting it uncovered in a 350-degree oven about 8 minutes.

Beverage suggestion

These spicy flavors call for a fruity, slightly sweet wine such as riesling or gewurztraminer.

SPICY PEPPERED SALMON FILLETS WITH HORSERADISH DRIZZLE

Prep: 10 minutes Cook: 8 minutes

Makes: 4 servings

4 salmon fillets, about 6 ounces each

1 to 2 teaspoons freshly ground or cracked pepper

1/4 teaspoon salt

1 tablespoon olive oil

1/4 cup sour cream or creme fraiche

3 tablespoons prepared horseradish

1 tablespoon milk

4 sprigs fresh dill or parsley

1. Sprinkle salmon with pepper and salt on both sides; pat lightly so spices adhere. Heat olive oil in large skillet over high heat; add salmon, skin side up. Cook to sear, about 2 minutes. Carefully turn with spatula. Cook to sear, about 2 minutes.

2. Reduce heat to low; cover skillet. Cook until salmon is almost cooked through, about 4 minutes, depending on thickness. Transfer to platter or plates.

3. Meanwhile, mix together sour cream and horseradish in a bowl; stir in enough milk to make drizzling consistency. Drizzle over salmon; top each fillet with a dill sprig.

Nutrition information

Per serving: 330 calories, 51 percent of calories from fat, 18 g fat, 4 g saturated fat, 114 mg cholesterol, 1 g carbohydrates, 39 g protein, 241 mg sodium, 0 g fiber

Prep time: 25 minutes

Cook time: 1 hour, 10 minutes

Serves 6

Adapted from "The Complete Tassajara Cookbook," by Edward Espe Brown.

INGREDIENTS

2 yellow onions

2 leeks, white part only

4 cups potatoes (about 11/4 to 1 1/2 pounds), peeled, cut in 1-inch pieces

4 cups water or chicken broth

1/2 to 1 teaspoon salt

2 tablespoons butter

1 tablespoon olive oil

1/2 cup each: milk, cream (optional)

Fresh chopped herbs, such as parsley, chervil, thyme, basil

Freshly ground pepper

1/2 cup small croutons, fried in butter

INSTRUCTIONS

Slice one of the onions and the two leeks; place in soup pot with potatoes, water and salt. Heat to a boil; reduce heat. Simmer uncovered until vegetables are soft, about 40 minutes.

Meanwhile, dice remaining onion. Heat butter and olive oil in a heavy skillet; add diced onion. Cook over low to medium-low heat, stirring to prevent burning, until onion is soft and caramelized, about 20 minutes.

Using a slotted spoon, remove onions, leeks and potatoes from broth in soup pot to a bowl (reserving broth). Press the vegetables through a sieve or ricer into a bowl then return to soup pot. (Do not use a blender; it can make the potatoes gummy.) Add caramelized onions, milk and cream, if using. Taste for salt. Thin with more milk, if needed. Serve with fresh herbs, pepper and croutons.

– Chicago Tribune

Per serving: 179 cal.; 3 g pro.; 28 g carb.; 7 g fat (3 sat.); 10 mg chol.; 248 mg sod.; 3 g fiber; 35 percent calories from fat.

Julienne's graham cracker chewy bars

Prep time: 15 minutes

Cook time: 40 minutes

Makes 24 bars

This recipe, adapted from "Celebrating With Julienne" by Susan Campoy, made the Los Angeles Times' top 10 recipes list for 2009.

Campoy writes, "I adapted this recipe from one of my favorite books, 'Nantucket Open-House Cookbook' by Sarah Leah Chase. I love watching people's expressions when they bite into these bars for the first time. The textures and flavors – rich toffee, a chewy center and a crunchy bottom – make everyone smile.

" The secret is not to overbake the crust. Serve them at room temperature, so the flavors meld together."

INGREDIENTS Crust

3 cups graham cracker crumbs

3/4 cup (1 1/2 sticks) butter, at room temperature

1/4 cup sugar

2 tablespoons flour

Topping

2 1/2 cups brown sugar

4 extra-large eggs

2/3 cup graham cracker crumbs

1 tablespoon vanilla extract

3/4 teaspoon salt

1/2 teaspoon baking powder

1 cup pecans, chopped

1 prepared crust (as above)

Powdered sugar, if desired

INSTRUCTIONS For the crust: Heat the oven to 350 degrees. In a large bowl with an electric mixer, or in the bowl of a stand mixer, beat the graham cracker crumbs, butter, sugar and flour until moist and well-blended.

Press the mixture firmly and evenly over the bottom of a 13-by-9-inch baking pan. Bake until the crust is golden brown, 10 to 15 minutes.

For the topping: While the crust is baking, in a large bowl, whisk together the brown sugar and eggs to blend. Whisk in the graham cracker crumbs, vanilla, salt and baking powder until well-blended. Stir in the pecans.

Spread the mixture over the baked crust and return to the 350-degree oven until the filling is light golden on top and jiggles slightly when tapped, 20 to 25 minutes. Transfer the pan to a cooling rack and cool completely.

Sprinkle a light coating of sifted powdered sugar over the pan if desired, and cut into 24 bars. The bars can be made a day in advance.

Wrap in plastic and keep at room temperature.

Each bar: 247 cal.; 2 g pro.; 36 g carb.; 11 g fat (4 sat.); 50 mg chol.; 184 mg sod.; 1 g fiber; 40 percent calories from fat.

Red and yellow bell pepper sauce with sausages on pappardelle

Prep time: 25 minutes

Cook time: 45 minutes

Serves 8

Marcella Hazan prefers sausages without fennel seeds or other strong seasonings in this recipe from her "Essentials of Classic Italian Cooking."

INGREDIENTS

3 bell peppers (1 red, 2 yellow)

1/4 cup extra-virgin olive oil

2 tablespoons chopped onion

4 sweet Italian sausages, sliced in 1/2-inch pieces

1/4 teaspoon salt

Freshly ground pepper

1 cup canned imported plum tomatoes, drained, chopped

1 1/2 pounds pappardelle or rigatoni, cooked according to package directions

2/3 cup grated Parmesan cheese, plus more on table

1 tablespoon butter

INSTRUCTIONS

Split the peppers into 4 sections, discard seeds and cores. Peel sections with vegetable peeler, if desired. Cut into 1-inch pieces; set aside. Put olive oil and onion in a large skillet over medium-high heat. Cook, stirring, until onion turns pale gold, about 5 minutes. Add sausages; cook 2-3 minutes. Add peppers; cook, turning occasionally, 7 minutes. Add salt and pepper to taste; stir well. Add tomatoes; reduce heat to low. Cook 20 minutes.

Place pasta and sauce in serving bowl; toss. Add grated Parmesan and butter; toss. Serve with more Parmesan at the table.

– Chicago Tribune

Per serving: 545 cal.; 21 g pro.; 69 g carb.; 20 g fat (6 sat.); 26 mg chol.; 528 mg sod.; 5 g fiber; 33 percent calories from fat.

With a little creativity, you can stop waste and stretch precious food dollars.

I'm always complimented on what I call my "clean-out-the-fridge" dishes. They are foods that I whip up with ingredients left over from recipes I've tested or that are created around ingredients that need to be used before they expire.

Many times, I base these dishes on recipes I come across in magazines, online and on TV - and then I tweak them to my liking.

Once, I simply tossed together a lonely green onion, a few leftover veggies, some shredded cheese and cooked pasta to create a salad. The dressing was homemade, too. Just whisk together olive oil, red wine vinegar, Dijon, seasonings and some leftover fresh herbs.

Have too many eggs or leftover deviled eggs? Take the leftover s and make Roasted Potato Deviled Egg Salad. It's a great way to use extra roasted potatoes, too.

Stuck with lots of onions because you bought a whole bag at a bargain price? Slice the onions and caramelize them to use as a pizza topping or in chili or soup. (Caramelized onions also freeze well.)

Have leftover sweet potatoes? How about Mac & Cheese made partially with mashed sweet potatoes?

You can become leftover savvy by learning to make basic vinaigrettes, sauces or soups. With leftover veggies, some cooked chicken and canned broth, you've got the makings of a quick and easy chicken soup.

Or take yesterday's vegetables and give them a quick roast at a high temperature to intensify their flavor; serve them as sides or toss them in salads.

Each of today's recipes has a basic technique or recipe that transforms a leftover ingredient into another tasty dish.

ROASTED POTATO SALAD

Serves: 8 / Preparation time: 15 minutes / Total time: 30 minutes (plus chilling time)

10 cups leftover roasted potatoes (or see note for roasting)

6 leftover deviled eggs or 6 hard-cooked eggs, chopped

1 cup diced celery

1/2 cup sliced green onion

1/4 to 1/3 cup fresh chopped herbs such as parsley, tarragon and dill

Salt and pepper to taste

1 teaspoon Morton's Nature's Seasons Seasoning Blend or favorite all-purpose seasoning

1 cup reduced-fat mayonnaise

1/3 cup reduced-fat sour cream

1 tablespoon sugar

2 tablespoons Dijon mustard

In a large bowl, place the roasted potatoes, eggs, celery, green onion and herbs of choice. Season with salt and pepper to taste and seasoning blend. In a small bowl combine the mayonnaise, sour cream, sugar and mustard. (You can use less mayonnaise if using deviled eggs.) Pour over the salad and gently stir to blend all ingredients. Chill until ready to serve.

To roast potatoes: Preheat the oven to 375 degrees. Drizzle 1 to 2 tablespoons olive oil on a baking sheet with sides and place it in the oven while it preheats. Quarter small redskin or Yukon gold potatoes. When the oven is preheated, use oven mitts to remove the baking sheet and place the potato quarters on the baking sheet. Season with favorite all-purpose seasoning and toss the wedges to coat with the oil and seasoning. Roast about 25-35 minutes or until potatoes are tender and golden. Remove from the oven and cool before using in the salad.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

242 calories (30 percent from fat), 8 grams fat (2 grams sat. fat), 37 grams carbohydrates, 7 grams protein, 272 mg sodium, 133 mg cholesterol, 6 grams fiber.

PULLED PORK SANDWICHES

Serves: 8 / Preparation time: 15 minutes / Total time: 2 hours 30 minutes

1 pork roast (about 2 pounds)

1 teaspoon salt

1/2 teaspoon black pepper

1 teaspoon dried minced onion

1 teaspoon garlic powder

1/2 teaspoon Morton's Nature's Seasons Seasoning Blend

1 tablespoon canola oil

1/2 cup water or chicken broth

1 bottle (14 to 16 ounces) favorite barbecue sauce

8 buns

Preheat the oven to 350 degrees. Trim any excess visible fat from the pork roast. In a small bowl combine the salt, black pepper, minced onion, garlic powder and seasoning blend. Rub this mixture all over the pork. In a medium skillet, heat the oil over medium heat. Once hot, add the pork roast to the pan and sear it on all sides. Place the roast in a baking dish and add the water. Cover with foil and bake for about 1 hour. Uncover and roast until fork tender, about 1 hour or more. Remove from the oven (leave oven on) and, using two forks, shred the roast into pieces. Pour the barbecue sauce over the shredded pork and mix together. Cover with foil and return to the oven to heat the sauce into the pork, about 15 minutes. Remove from oven and serve the pulled pork on buns.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

293 calories (43 percent from fat), 14 grams fat (4 grams sat. fat), 18 grams carbohydrates, 22 grams protein, 827 mg sodium, 64 mg cholesterol, 1 grams fiber.

QUICK CHICKEN SOUP

Serves: 6 / Preparation time: 15 minutes / Total time: 40 minutes

You can use already cooked leftover chicken; stir it in with the orzo. If you don't want to toast the orzo, stir it in with the raw chicken and cook until it is al dente.

1 tablespoon olive oil

1 cup uncooked orzo

1 cup diced onion

2 cups sliced carrots

2 ribs celery, sliced

1 small zucchini, washed, sliced

1 boneless, skinless chicken breast (about 3/4 pound)

6 to 8 cups fat-free, less-sodium chicken broth

1 cup fresh or frozen peas

1/2 cup loosely packed, roughly chopped fresh parsley

Sea salt to taste

Freshly ground black pepper to taste

In a medium soup pot, heat the olive oil over medium-high heat. Add the orzo and cook, stirring, until golden. Remove the orzo from the pot and set aside. To the same pot, add the onion, carrots and celery and saute until just tender, about 3 minutes. Add the zucchini and saute 2 minutes.

Add the chicken breast and broth. Cook uncovered 10-12 minutes or until chicken breast is thoroughly cooked through. Add toasted orzo and peas and cook for another 5 minutes. Remove the chicken breast and shred it into pieces. Add it back to the pot along with the parsley. Season with salt and pepper to taste. Cook 1 minute more. Serve immediately.

From and tested by Susan M. Selasky for the Free Press Test Kitchen.

322 calories (19 percent from fat), 7 grams fat (1 gram sat. fat), 43 grams carbohydrates, 22 grams protein, 920 mg sodium, 40 mg cholesterol, 8 grams fiber.

CARAMELIZED ONION SOUP

Serves: 6 (main dish servings) / Preparation time: 20 minutes / Total time: 2 hours (not all active time)

2 tablespoons canola oil

4 large onions, peeled, halved, sliced \-inch thick

Salt and freshly ground black pepper

1 tablespoon butter

1 tablespoon all-purpose flour

1/2 cup dry white wine

8 cups low sodium, fat-free beef or chicken broth

1/2 baguette, cut into as many 3/8-inch slices as needed to cover six soup crocks

1 1/4 cups shredded Swiss or Gruyere cheese

In a large soup pot, heat the oil over medium heat. Add the onions and season lightly with salt and pepper. Cook the onions gently, stirring frequently, until they're very soft and have begun to turn a dark golden color, about 35 to 45 minutes. (The onions will cook down considerably.)

Stir in the butter and allow it to melt. Stir in the flour and cook for 3 to 4 minutes, stirring frequently. Pour in the wine and increase the heat to medium high, stirring and scraping to loosen any caramelized juices, until the liquid is mostly reduced, about 5 minutes. Add the broth and bring to a simmer. Season to taste with salt and pepper and simmer for 20 to 30 minutes.

Taste and adjust seasonings if needed. You can make the soup up to the this point, cool and then refrigerate for 2 days.

To serve: Preheat the oven to 350 degrees. Put the baguette slices on a rack and bake until lightly toasted; set aside. Increase the oven temperature to 425 degrees.

Bring the soup back to a simmer. Set six ovenproof soup crocks or ramekins on a heavy baking sheet and ladle the soup into the crocks. Float two toasted baguette slices on top and sprinkle with about 2 tablespoons of the cheese (or more if you like).

Bake until the cheese is melted and lightly browned, about 8 minutes. Remove from oven and serve immediately.

Adapted from www.finecooking.com.

Tested by Susan M. Selasky for the Free Press Test Kitchen.

316 calories (34 percent from fat), 12 grams fat (5 grams sat. fat), 35 grams carbohydrates, 15 grams protein, 1,051 mg sodium, 22 mg cholesterol, 2 grams fiber.