BIG-BATCH TOMATO-LENTIL STEW


PREP TIME 10 MIN. – COOK TIME 45 MIN. READY IN 55 MIN. – SERVINGS 6


¼ cup olive oil 1 large onion, finely chopped 2 large carrots, finely chopped 1 (28 oz) can diced tomatoes, drained 2 medium zucchini, diced 2 tsp dried oregano


WHOLE-GRAIN WAFFLE WITH PB AND STRAWBERRIES


PREP TIME 2 MIN. – COOK TIME 3 MIN. READY IN 5 MIN. – SERVINGS 2


2 frozen whole-grain waffles, toasted 4 tbsp unsweetened peanut butter


1 cup strawberries, hulled and thinly sliced


1 lb brown lentils, picked over 4 cups low-sodium vegetable broth 4 cups water 1 (6 oz) bag baby spinach 1 (28 oz) can crushed tomatoes


STEP 1 Spread each waffle with 2 tbsp peanut butter. Top with strawberry slices.


PER SERVING: 312 CALORIES, 20G FAT, 3G SATURATED FAT, 0MG CHOLESTEROL, 132MG SODIUM, 7G CARBOHYDRATE, 2G FIBER, 3G SUGAR, 19G PROTEIN


STEP 1 In a large pot, heat the oil on medium. Add the onion and carrots. Season with salt. Cook 6–8 min., until beginning to soften, stirring occasionally. Add the drained diced tomatoes, zucchini, and oregano. Cook 3 min., stirring often. STEP 2 To pot, add the lentils, broth, and water. Heat to a boil on high. Reduce heat to simmer and cook, partially covered, 25–30 min., until lentils are tender, stirring occasionally. STEP 3 Into lentil mixture, stir the baby spinach and crushed tomatoes. Cook, uncovered, 3–4 min., until spinach wilts and mixture is heated throughout. Season with salt and pepper to taste.


TIP This stew can be stored in the refrigerator for up to 5 days or frozen in airtight containers for up to 2 months.


PER SERVING: 469 CALORIES, 11G FAT, 2G SATURATED FAT, 0MG CHOLESTEROL, 608MG SODIUM, 74G CARBOHYDRATE, 16G FIBER, 15G SUGAR, 24G PROTEIN


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PASTA WITH GARLICKY GREENS AND SHRIMP


PREP TIME 10 MIN. – COOK TIME 20 MIN. READY IN 30 MIN. – SERVINGS 4


4 oz regular white spaghetti 8 oz whole-grain spaghetti 3 tbsp olive oil 1 lb raw peeled, deveined shrimp (thawed, if frozen)


2 large bell peppers, seeded and very thinly sliced 2 tbsp minced garlic 1 small bunch kale, tough stems remo ved, finely chopped 1 large lemon


STEP 1 Heat a large pot of salted water to a boil on high. Add the regular spaghetti and cook 3 min. Add the whole-grain spaghetti and cook 7 min., until pastas are cooked through. Reserve ½ cup cooking liquid, then drain. STEP 2 Meanwhile, in a 12-inch skillet, heat the oil on medium-high. Season the shrimp with salt and pepper and add to skillet in single layer. Cook 2 min. per side, until browned and cooked through. Transfer to a bowl. STEP 3 Reduce heat under skillet to medium. Add the bell peppers. Season with salt and pepper. Cook 5–6 min., until peppers start to soften, stirring occasionally. Add the garlic and cook 1 min., stirring. In batches, stir in the kale until wilted. Cook vegetables together 2–3 min., until kale stems are tender, stirring occasionally. STEP 4 Return pasta to empty pot and add vegetable mixture and shrimp. From lemon, grate 2 tsp zest and squeeze 2–3 tbsp juice into pot. Toss to combine. Add cooking liquid to moisten, as needed. Season with salt and pepper to taste.


PER SERVING: 506 CALORIES, 14G FAT, 2G SATURATED FAT, 143MG CHOLESTEROL, 655MG SODIUM, 71G CARBOHYDRATE, 8G FIBER, 5G SUGAR, 29G PROTEIN


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