Add a Burst of Flavor

Take your recipes from good to great by adding a few simple and healthful ingredients. The majority of these products can be found in your pantry or refrigerator, are big on taste, and add very little fat and calories to your dish. Other ingredients, such as flavored oils and strong cheeses, have more calories and fat but are so rich that only a small amount is needed. Try fresh thyme, balsamic vinegar, and minced garlic on ordinary spuds, for example, to create Balsamic-Roasted New Potatoes. see our box of favored flavors for other ideas. -HOLLEY JOHNSON, M.S., R.D

Rosemary Green Beans

MAKES 6 SERVINGS

PREP: 20 MIN., COOK: 15 MIN.

1 lb. fresh green beans, trimmed

½ tsp. salt, divided

2 green onions, sliced (about ¼ cup)

2 tsp. chopped fresh rosemary

1 tsp. olive oil

¼ cup chopped pecans, toasted

2 tsp. grated lemon rind

Garnish: fresh rosemary sprigs

1. Sprinkle green beans evenly with ¼ tsp. salt, and place in a steamer basket over boiling water; cover and steam 10 minutes or until crisp-tender. Plunge green beans into ice water to stop the cooking process, and drain.

2. Sauté green onions and rosemary in hot oil in a nonstick skillet over medium-high heat 2 to 3 minutes or until softened. Add green beans, pecans, lemon rind, and remaining ¼ tsp. salt, stirring until thoroughly heated. Garnish, if desired, and serve immediately. MARY PAPPAS

RICHMOND, VIRGINIA

Per serving: Calories 68 (54% from fat); Fat 4.5g (sat 0.5g, mono 2.6g, poly 1.3g); Protein 1.9g; Carb 6.9g; Fiber 3g; Chol Omg; Iron 0.7mg; Sodium 195mg; Calc 40mg.

Bacon-Wrapped Beef Fillets

MAKES 4 SERVINGS

PREP: 15 MIN., STAND: 40 MIN., GRILL: 20 MIN.

Use salt-free seasoning to add big flavor without additional sodium.

1 Tbsp. salt-free Greek seasoning

¼ tsp. garlic powder

¼ cup steak sauce

¼ cup orange juice

4 (4-oz.) 1 ½-inch-thick beef tenderloin steaks

4 turkey bacon slices

1. Combine first 4 ingredients in a shallow dish or large zip-top plastic freezer bag; add steaks, turning to coat. Cover or seal, and let stand 30 minutes. Remove steaks from marinade, and discard marinade. Set steaks aside.

2. Microwave turkey bacon on HIGH 30 seconds.

3. Wrap 1 slice of bacon around each steak, and secure with wooden picks.

4. Grill, covered with grill lid, over medium-high heat (350° to 400°) 8 to 10 minutes on each side or to desired degree of doneness. Remove steaks from grill, and let stand, loosely covered with aluminum foil, 10 minutes before serving.

Note: For testing purposes only, we used Al Steak Sauce.

Per serving: Calories 219 (44% from fat); Fat 10.4g (sat 3.7g, mono 3g, poly 0.3g); Protein 27.2g; Carb 2.4g; Fiber Og; Chol 89mg; Iron 1.8mg; Sodium 374mg; Calc 28mg.

Orange-Ginger Grilled Chicken Thighs

MAKES 8 SERVINGS

PREP: 13 MIN., CHILL: 1 HR., GRILL: 8 MIN.

1/3 cup orange juice

3 Tbsp. rice wine vinegar

3 Tbsp. lite soy sauce

1 Tbsp. minced garlic

1 Tbsp. minced fresh ginger

1 Tbsp. sesame oil

8 (4-oz.) skinned and boned chicken thighs

Garnishes: fresh cilantro sprigs, orange slices

1. Combine orange juice and next 5 ingredients in a shallow dish or large zip-top freezer bag; add chicken. Cover or seal, and chill at least 1 hour, turning occasionally.

2. Remove chicken thighs from marinade, and discard marinade.

3. Grill, covered with grill lid, over medium-high heat (350° to 400°) 4 minutes on each side or until done. Garnish, if desired.

Per serving: Calories 146 (31% from fat); Fat 5.1g (sat 1.2g, mono 1.6g, poly 1.3g); Protein 22.5g; Carb 0.8g; Fiber Og; Chol 94mg; Iron 1.2mg; Sodium 161mg; Calc 12mg.

Balsamic-Roasted New Potatoes

MAKES 6 SERVINGS

PREP: 10 MIN., BAKE: 45 MIN.

2 tsp. olive oil

2 tsp. minced garlic

1 tsp. chopped fresh thyme*

½ tsp. kosher salt

¼ tsp. pepper

2 lb. small new potatoes, quartered

3 Tbsp. balsamic vinegar, divided

Vegetable cooking spray

1. Stir together first 5 ingredients in a large bowl or large zip-top plastic bag; add potatoes. Drizzle with 2 Tbsp. balsamic vinegar, and stir or shake well to coat. Arrange potatoes in an aluminum foil-lined jelly-roll pan coated with cooking spray.

2. Bake, uncovered, at 450° for 45 minutes or until potatoes are tender, stirring once. Drizzle with remaining 1 Tbsp. vinegar, and toss well. Serve immediately.

* ¼ tsp. dried thyme maybe substituted for fresh thyme.

Per serving: Calories 132 (13% from fat); Fat 1.9g (sat 0.2g, mono 1.1 g, poly 0.2g); Protein 2.9g; Carb 25.5g; Fiber 2.6g; Chol 0mg; Iron 1.2mg; Sodium 168mg; Calc 16mg.

Mediterranean Salmon

MAKES 4 SERVINGS

PREP: 20 MIN., BAKE: 20 MIN.

If your sun-dried tomatoes are packed in oil, be sure to drain and pat dry with a paper towel before using.

4 (6-oz.) salmon fillets

¾ tsp. lemon pepper

¾ tsp. dried dill weed

¼ tsp. salt

½ cup coarsely chopped sun-dried tomatoes

1 (2.25-oz.) can sliced ripe black olives, drained

2 oz. reduced-fat crumbled feta cheese with basil and tomatoes

¼ cup pine nuts, toasted

1. Place each salmon fillet on a 16- x 12-inch piece of heavy-duty aluminum foil. Sprinkle fillets evenly with lemon pepper, dill, and salt. Top fillets evenly with tomatoes and next 3 ingredients. Fold long sides of foil over fillets; roll up short sides of foil to seal. Place foil packets, seam sides up, on a baking sheet.