Classic: Comfort foods from around the world—lightened, updated, and designed for weeknight dinners - Recipe

Sunset, Jan, 2002 by Linda Lau Anusasananan, Charity Ferreira, Sara Schneider

Salt and pepper

1. Pour olive oil into a 10- to 12-inch nonstick frying pan over medium-high heat. Add duck breasts and cook, turning once, until well browned on the outside and barely pink in center of thickest part (cut to test), 12 to 15 minutes total. With tongs, transfer duck to a rimmed plate and cover with foil.

2. Add onion to pan and stir often until limp, about 5 minutes. Add orange juice, broth, marmalade, lemon juice, vinegar, and orange slices; boil, stirring occasionally, until mixture has thickened and is reduced by half, about 15 minutes.

3. Meanwhile, in a 1- to 2-quart pan over high heat, bring 11/4 cups water to a boil. Stir in couscous, cover, and remove from heat. Let stand 5 minutes.

4. Pull duck into 2-inch-long shreds, or cut into 2-inch pieces or 1/4-inch-thick slices. Add to orange sauce along with any accumulated juices and the olives; stir until mixture is hot. Add salt and pepper to taste.

5. Gently fluff couscous with a fork. Spoon onto plates and top equally with duck and sauce.

Per serving: 567 cal., 5.6% (32 cal.) from fat; 43 g protein; 3.6 g fat (0.4 g sat.); 96 g carbo (4.9 g fiber); 478 mg sodium; 159 mg chol.

Italian Pot Roast

PREP AND COOK TIME: About 45 minutes

NOTES: Cooked pot roast is available in the refrigerated meat section of many supermarkets.

MAKES: 6 servings

1 1/2 pounds dried spaghetti

1 onion (8 oz.), peeled and chopped

8 ounces sliced mushrooms

1 stalk celery (2 oz.), rinsed, ends trimmed, chopped

1/3 cup finely chopped cooked ham

1 teaspoon olive oil

1 cup fat-skimmed beef broth

1/2 cup dry red wine or more beef broth

1 can (6 oz.) tomato paste

1 package (2 lb.) cooked boned beef pot roast with gravy

Salt and pepper

1 tablespoon chopped parsley (optional)

1. In an 8- to 10-quart covered pan over high heat, bring about 4 quarts water to a boil. Add spaghetti and cook until barely tender to bite, 8 to 10 minutes.

2. Meanwhile, in a 12-inch nonstick frying pan or 5- to 6-quart nonstick pan over high heat, stir onion, mushrooms, celery, and ham in olive oil until onion begins to brown, 10 to 15 minutes. Add broth, wine, and tomato paste; stir until well blended.

3. Discard any solidified fat from pot roast and sauce. Scrape sauce from meat into onion-tomato mixture. Cut beef across the grain into 1/4-inch-thick slices and lay over onion-tomato sauce; cover and simmer over low heat until beef is hot, 7 to 10 minutes. Add salt and pepper to taste.

4. Drain spaghetti well and pour onto a rimmed platter or into a wide, shallow bowl. With a slotted spatula, arrange beef slices over pasta. Spoon sauce over meat and pasta. Sprinkle with parsley.

Per serving: 751 cal., 19% (144 cal.) from fat; 46 g protein; 16 g fat (6 g sat.); 96 g carbo (4.7 g fiber); 1,125 mg sodium; 86 mg chol.

Shortcut Chicken Cassoulet

PREP AND COOK TIME: About 45 minutes

NOTES: Serve with a green salad and crusty bread.

MAKES: 4 servings

4 boned, skinned chicken thighs (4 oz. each)

8 ounces turkey kielbasa (Polish) sausages

1 ounce French bread

1 teaspoon olive oil

1 onion (8 oz.), peeled and chopped