Quick

I worked on a teen weight-loss show by the producers of The Biggest Loser that took place at a camp in Wisconsin. The night I arrived, I was talking to one of the producers about food, of course. He mentioned his ex-wife used to make tuna with hummus instead of mayo and serve it on bagels. He said that she suggested it to a restaurant and they started serving it. When I told him I was going to borrow the idea he said I had to credit his ex-wife—only he never mentioned her name. Though I created this myself, Matt’s ex-wife deserves the credit for the general concept . . . whoever and wherever she is.

This is a great spicy, low-carb snack when served with vegetables such as celery sticks and endive. It’s also great served with baked tortilla chips or low-fat whole-grain crackers. Until recently, canned tuna was most commonly available in 6-ounce cans. But lately, a lot of products have decreased in size—from cereals to ice cream to peanut butter, which now often has a bubble in the bottom of the jar to make it look as big as it once was—even though the prices have not gone down. Be wary of this when you determine how many calories you’re consuming. The numbers on this dish are based on the 5-ounce can, not a 6-ounce one—which, by the way, generally contains only 3 1/2 ounces of tuna (the rest is liquid).

Who doesn’t love pepperoni pizza? This recipe is a quicker, healthier alternative to the ordinarily fat-filled pie. It’s also simple enough for kids to take part!

You really can’t beat this ridiculously easy and much healthier version of the pizza rolls you might find in your grocer’s freezer. It’s just as gooey, and it’s guilt-free for you . . . and the kids. In fact, it can even be made with all-natural ingredients.

We’ve all heard of sloppy joes. Well, now there’s a new dish on the block. Instead of serving your favorite sloppy joes on a regular old hamburger bun, have some fun (and some crunch) with them by using Tostitos Baked! Scoops. If it’s easier, feel free to sub in any baked tortilla chips for the scoops. They obviously won’t look the same, but they’ll taste just as great. These joes can also be made with extra-lean ground turkey, but you’ll need to add extra sauce because turkey is drier than beef. Using turkey in this recipe will save you about 3 grams of fat, but keep in mind that the extra sauce will add 95 mg of sodium per tablespoon.

When I first saw the “herbs in tubes,” as I call them, referring to Gourmet Garden’s herb blends, I thought I wouldn’t like them. But with one try, I became hooked, particularly to the garlic blend. This rendition of a margarita pizza is one of my favorite applications for them. It’s insanely easy to throw together and especially tasty, considering the little amount of time it takes. If you’re having trouble finding these herbs, visit gourmetgarden.com and check out their store locator. Or you can look for herbs frozen in trays. At my local Trader Joe’s, they sell frozen chopped garlic and chopped basil in trays from a brand called Dorot. Just be sure to measure the herbs yourself instead of relying on the measurements listed on the package (I found 1 teaspoon of basil was more than 1 cube, though the package says that 1 cube is equivalent to 1 teaspoon).

Having been raised on the East Coast, I thought everyone knew what stromboli is—you really couldn’t go into a casual Italian restaurant without seeing it on the menu. Plus, my mother made it often. When I moved to the West Coast, I found most people had no idea what stromboli is. In case you aren’t familiar with it, stromboli is traditionally made by taking bread dough, flattening it into a rectangle, layering it with Italian ingredients (my family’s favorite was pepperoni and provolone), and then rolling it, jelly roll style. You seal the ends and bake it, so it’s like a stuffed loaf when it emerges from the oven. When we served it at cocktail parties, we would always cut it into slices and serve the pieces on their sides so they looked like pinwheels. This recipe is a much less fattening version of this Italian favorite. It is still a treat, but you won’t need to spend hours and hours on a treadmill after you eat it.

Every New Year’s Eve when I was a kid, we had pigs in blankets, chips with dip (see my makeover, Fixed-Up French Onion Dip, on page 100), and mini-pizzas. And that was pretty much the only time we ever had them, so I have such warm, celebratory memories associated with these foods. The very first time I was on Good Morning America, it was on New Year’s Eve and I was showing America how to throw together a last-minute, healthy New Year’s Eve party. I made bite-sized pigs in blankets. Here, I’ve sped up the preparation time so you can eat this favorite in minutes any time of the year. Be sure to buy biscuits with only 1.5 grams of fat or less per 2-biscuit serving. I’ve found that many private labels make them (so be sure to check those), as does Pillsbury.

This dish is a simple marriage of an enchilada and pizza that has become a favorite of mine. If you’re craving enchiladas, this is a great shortcut, because it doesn’t involve laboring over a big pot of sauce or the time-consuming process of rolling enchiladas. Canned enchilada sauce is a great ingredient to have on hand because it’s generally low-fat and has great flavor, and it can be used for more recipes than just enchiladas, like my Mexican Cocktail Meatballs (see page 107).

This wrap is filled with plenty of fresh ingredients. To make it easier to handle, be sure to finely shred the lettuce and cut the chicken into cubes, as this really is an overstuffed wrap—after all, the drippier the better (and more decadent!), right?

Open-ended wraps are a great way to ensure a balanced meal. A recommended serving of protein is about 4 ounces per adult meal. To fully encase that much protein in a tortilla, you would have to use a tortilla that’s higher in carbs than advised. So I keep many of my wraps partially open. That way I can stuff plenty of ingredients in them while keeping my meals in check. In this case, it’s a balanced meal that happens to be brimming with fillings.

When using your broiler, pay close attention to the cooking time of whatever it is you’re making. The cheese on the top of this sandwich can go from perfectly melted and bubbly to burned in just a few seconds. And keep in mind that oven settings vary, especially broiler heat. I found this sandwich was perfectly warmed and melted around 1 minute, but that time could definitely be different based on the intensity of your individual broiler.

If you’re looking for a healthy lunch, look no further. This sandwich comes together in minutes, packs easily, and carries well. And if you use homemade roast beef (or a fresh, extra-lean cut roast from the grocery store), it’s also not much higher in fat, but much lower in sodium than your typical turkey sandwich.

To brie or not to brie . . . that is the quandary for many. Well, now that I’ve found ways to stave off the cravings without overindulging, I’m definitely a happy camper. Though the flavor is subtle here, the brie is great paired with the cranberry sauce and arugula leaves. In minutes, you’ll feel like you’re eating at a gourmet sandwich shop, but without the gourmet sandwich consequences.

This sandwich is great as a snack. The recipe makes only a half-sandwich, but it’s a meaty half-sandwich (great protein-to-carb ratio). I often eat it with an orange or banana, and it’s the perfect amount of food. Did you know that 4 ounces of deli turkey (or other deli meat) often contain as much as 1,200 mg sodium? If you’re watching your sodium, oven-roast your own skinless turkey breast at home and slice it down very thinly for deli meat. This will not only save you money but also allow you to control the amount of salt in the meat. If you can’t roast your own turkey breast, be sure to look for lower-sodium varieties of deli turkey.

I’ve found people—even those concerned about sodium—often turn to the good old turkey sandwich as if it’s the perfect healthy lunch. This always amazes me, because 4 ounces of your typical deli turkey (as opposed to homemade) have about 1,330 mg sodium, while its lower-sodium counterpart (which rarely has great flavor) still has 680 mg sodium. Two slices of bread have about 320 mg, a 1-ounce slice of cheese has 140 mg, and light jarred mayonnaise has about 120 mg per tablespoon (mustard has 170 g per tablespoon). Add those together, and this otherwise healthy sandwich has over 2,080 mg sodium. If you’re ordering it out, it could have even more. Though I do believe the turkey sandwich has a place in our diets, this is must-know information.

The key to this sandwich is perfectly cooked chicken. Because this sub is jam-packed with grilled chicken, it’s important that the chicken isn’t dry or the sandwich will be dry. Just follow the directions for Basic Grilled Chicken (page 219), and you’ll be well on your way to prepping a delicious sub for the entire family. I love making the chicken on Sunday so I have it to use in recipes like this one over the next few days.

Sure, if you pull into the drive-thru, chili burgers can be deadly. But here, using the leanest ground turkey with canned turkey chili, you can have a decadently drippy yet sensible meal that satisfies. For another 60 calories and 2.5 grams of fat, you can even add an ounce of 75% light finely shredded Cheddar cheese.

Kids will definitely go for these logs. Make them for breakfast or even as an after-school snack. They’re so delicious, the kids won’t balk at eating fruit. If you have them, feel free to use corn-on-the-cob holders to assist in coating the bananas. You don’t absolutely need them, but they’ll help keep the peanut butter where it belongs—on the bananas.

This simple breakfast is great to eat on the go. Just mix the Grape-Nuts and chocolate chips directly into the yogurt carton and take the whole thing with you. Cleanup’s as easy as tossing the container!