Serves 6Ingredients1 small red onion, quartered1⁄3 cup balsamic vinegar1⁄4 cup capers, drained2 tablespoons chopped fresh oregano3 cloves garlic, minced1 1⁄2 pounds flank steak1⁄4 teaspoon salt1⁄4 teaspoon coarsely ground black pepperInstructionsSliver one-quarter of the onion and set aside. Chop the rest of the onion. Mix it in a bowl withthe vinegar, capers, oregano,

Serves 6Ingredients6 boneless, skinless chicken breast halves1 1⁄2 teaspoons fresh rosemary leaves, minced, or 1⁄2 teaspoon dried2 cloves garlic, minced1⁄2 teaspoon freshly ground black pepper1⁄2 teaspoon salt2 tablespoons extra-virgin olive oil4–6 tablespoons white wine (optional)1⁄4 cup balsamic vinegarInstructionsRinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a

Serves 4IngredientsSalad1⁄2 cup shelled pistachio nuts, finely ground1⁄2 + 1⁄4 teaspoon salt1⁄2 teaspoon + 1 pinch freshly ground black pepper4 boneless, skinless chicken breast halves2 tablespoons extra-virgin olive oil1⁄2 cup diced sweet white onion1 head romaine lettuceDressing1 teaspoon grated sweet white onion1 large ripe avocado, pitted and peeled3 tablespoons extra-virgin olive oil3

Serves 1Ingredients2 eggs2 tablespoons water3 stalks fresh asparagus1⁄4 cup sliced white mushrooms1⁄4 cup shredded reduced-fat mozzarella cheeseInstructionsBoil 1″ of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp.Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolksare completely blended.Coat a

Serves 2IngredientsFrittata1 tablespoon extra-virgin olive oil1 small onion, sliced2 cloves garlic, minced1 package (10 ounces) frozen spinach, thawed and well-drained2 large eggs3 egg whites1⁄3 cup fat-free evaporated milk1⁄2 cup shredded reduced-fat mozzarella cheeseSalsa4 plum tomatoes, seeded and chopped2 scallions , minced1 clove garlic, minced2 tablespoons minced fresh cilantro1 tablespoon fresh lime juice1⁄4

Serves 2Ingredients2 teaspoons Smart Balance spread1⁄2 cup sliced onion1⁄2 cup sliced red bell pepper1⁄2 cup sliced zucchini2 small plum tomatoes, diced1 tablespoon chopped fresh basilPinch freshly ground black pepper1⁄2 cup liquid egg substitute1⁄2 cup 1% cottage cheese1⁄4 cup fat-free evaporated milk3⁄4 ounce shredded reduced-fat Monterey Jack cheeseInstructionsCoat an ovenproof 10″ skillet with

2 servingsPrep time: 20 minutesStart to finish: 15minutesIngredients4 teaspoons extra-virgin olive oil, divided1 cup diced zucchini (1 small)1/2 cup chopped onion1/2 cup grape tomatoes or cherry tomatoes, halved1/4 cup slivered fresh mint leaves1/4 cup slivered fresh basil leaves1/2 teaspoon salt, dividedFreshly ground pepper to taste4 large eggs1/3 cup crumbled goat cheese (2

6 servingsIngredients2 apples, preferably Braeburn, peeled and thinly sliced1 tablespoon freshly squeezed lemon juice1/4 teaspoon ground cinnamon3 teaspoons olive oil, divided3 teaspoons unsalted butter, divided1-1/8 teaspoons herbs de Provence (see “Provencal Herbs,” below), divided1/2 teaspoon salt, or to taste1/4 teaspoon freshly ground pepper1-1/2 pounds boneless, skinless chicken breasts, trimmed1 cup reduced-sodium chicken

4 servings – Prep time: 30 minutes – Start to finish: 80minutesIngredients2 teaspoons freshly grated lemon zest, divided3 tablespoons fresh lemon juice, divided2 tablespoons extra-virgin olive oil, divided2 cloves garlic, minced1 teaspoon dried oregano1/2 teaspoon sugar1/4 teaspoon saltFreshly ground pepper to taste11/4 pounds boneless, skinless chicken thighs, trimmed and cut into 3

4 servingsPrep time: 15 minutesStart to finish: 25minutesIngredients1/4 cup chopped onion1/4 cup fresh flat-leaf parsley1 tablespoon fresh cilantro leaves2 teaspoons freshly grated lemon zest1 tablespoon fresh lemon juice1 tablespoon chopped pitted green olives2 teaspoons drained capers, rinsed1 clove garlic, minced1/8 teaspoon freshly ground pepper2 tablespoons extra-virgin olive oil1 pound halibut fillet, cut