Weeknight Meals

POACHING SEAFOOD IN OIL locks in its moisture and produces tender, juicy results. Here, adding fresh red snapper along with the prawns adds a textural contrast, but you could use either one, doubling the quantity. The oil from the poached seafood makes a flavorful sauce when studded with basil, tomatoes, and lemon zest. Delicate capellini, also known as angel hair pasta, rounds out an easy summer lunch or light supper.

RISOTTO IS A SIMPLE, ELEGANT DISH that acts as a vehicle for a variety of flavors. Adding lemon to risotto is common in Italy, where the subtly flavored dish is often served as an appetizer. I like it as a side to Butter-Rubbed Salmon (page 103) with Blueberry Sauce (page 104) or simply enjoy it as a vegetarian main course, perhaps accompanied by blanched asparagus.

BRINY SCALLOPS AND WOODSY MUSHROOMS are tied together with the light, sweet note of sherry in this creamy fall pasta dish. We prefer hedgehog mushrooms because of their small size, but you could substitute other wild mushrooms if you prefer.

THIS IS A GREEN-FREE SALAD where vegetables take center stage. The olive dressing makes this dish stand out, with fennel adding an extra crunch. Use as little or as much tuna as you wish; we prefer it as a background note.

COBB SALAD IS A LUNCHTIME STAPLE, and when a few new ingredients such as crab, crispy prosciutto, and lime-jalapeño dressing are thrown in the mix, the classic just gets better. The Curried Crab Lumps can be made one day in advance and kept in the refrigerator.

LEFTOVER POACHED CHICKEN FROM OUR CHICKEN STOCK RECIPE has seemingly endless creative uses. Serve the salad over fresh greens, or roll the chicken in a wrap for a quick lunch. Fresh corn and bell peppers add both flavor and crunch to this dish.

THIS HEALTHY SALAD, made with crunchy cabbage, sweet carrot, juicy chicken, and fresh cilantro, gets a bite from the lime jalapeño dressing.

CHICKEN AND AVOCADO SHARE THE SPOTLIGHT in this simple yet elegant salad. This will become an instant favorite of the avocado lovers in your house, and it’s an easy lunch or quick dinner.

WHETHER YOU FRY THEM, SAUTÉ THEM, OR EAT THEM RAW, fresh oysters are simply sublime. Our local favorites are the tiny Olympia oyster (the only oyster native to the Pacific Northwest), plump Pacific oysters, European Flat oysters, and petite Kumamotos. The large Pacific oysters are the best for frying. Coated in cornmeal, they make a savory sandwich, but fried oysters also make an impressive appetizer. One tip: Use two hands while battering the oysters—one hand to dip in the flour and one to dunk in the egg and cornmeal—so you don’t end up with two messy hands.

NEW ENGLANDERS HAVE THEIR CLAM CHOWDER; here in the Pacific Northwest we also make chowder with fresh local crab. Even better, this soup can be served cold in the summer and warm in the winter months. Don’t let the jalapeño in the recipe scare you; this soup isn’t spicy. Seeded, diced, and sautéed, the jalapeño loses most of its heat and adds a nice undertone to the rich crab and creamy potato.

THE RICH FLAVORS OF CLASSIC FRENCH ONION SOUP are especially comforting on a cold, gray day. The original recipe is lightened here by substituting chicken for beef stock. The croutons are the grand finale, and making them yourself is a snap; simply top sliced bread with cheese, bake on a baking sheet at 350°F. until golden brown, and cut into cubes. If possible, use homemade Chicken Stock (page 230) in this soup; the flavor is incomparable.

WHILE SOME PEOPLE THINK IT’S TOO HARD or takes too much time to make homemade chicken soup, this recipe was originally created for a kids’ cooking class to illustrate how easy it is to make pure foods instead of opening up a can. You don’t need many ingredients or much time; take 20 minutes to prep and 35 minutes to simmer, and within an hour you’ve got a healthy, flavorful soup to enjoy all week.

THE INTENSE FLAVOR OF AUTUMN SQUASH is magnified when turned into a smooth, luscious soup. Adding yams provides even more depth of flavor, and Middle Eastern spices keep the sweetness in check.

GOOD TO KNOW Cooking in parchment packets is a low-fat, no-mess technique for preparing eggs. Here, mushrooms and spinach—and a mere drizzle of olive oil—are baked along with the eggs for a delicious meal any time of day.

WHY IT’S LIGHT Packed with seasonal vegetables, this soup needs little added fat—just two tablespoons olive oil—and just a half cup orzo to feel hearty. The soup freezes well, so you may want to double the recipe and save a batch to eat during cooler months.

SMART SUBSTITUTION This seemingly rich summer chowder leaves out the cream; instead, it’s thickened with the starch from a russet potato as well as some flour, and just one cup of milk.

SECRET INGREDIENT Loaded with fiber, barley provides a filling, low-calorie base for this whole-grain salad, so all you need to add is a single chicken breast—and plenty of vegetables—to turn it into a satisfying meal for four.

WHY IT’S LIGHT Gazpacho is traditionally made with pieces of stale bread as a thickener. In this lightened version, vegetables alone contribute heft, and toasted bread is offered as an optional side.

SMART SUBSTITUTION Using part-skim cheeses—such as the ricotta and mozzarella in this recipe—in place of full-fat versions is one easy way to make a favorite pasta dish healthier. And before they are filled and rolled, the eggplant slices are baked, without any oil, instead of being breaded and fried.

SMART SUBSTITUTION Whole-wheat tortillas contain fewer calories than traditional pizza crusts, and they crisp quickly in the oven. Topping each round with just a sprinkle of part-skim mozzarella and a few shavings of pecorino cheese also results in a lighter pizza. Complete the low-calorie meal with an arugula salad.