Lettuce

Use the extra loin from the Pork Loin with Figs and Port Sauce (page 217) in the recipes below (you’ll have enough meat to make both).

Sugar snap peas add distinctive crunch to this refreshing salad. Look for plump green ones with smooth pods. If using frozen shrimp, thaw them overnight (see below). The zesty dressing is inspired by popular versions served at Japanese restaurants.

This Southwestern-style salad makes excellent use of shortcut staples such as canned beans, frozen corn, and prepared salsa. Fresh varieties of each can be used instead. Serve additional chips, cheese, and salsa on the side.

A favorite sandwich is updated as a main-course salad, with a tangy buttermilk dressing standing in for the mayonnaise spread.

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.

TRADITIONAL ICEBERG WEDGE SALADS arrive smothered in heavy blue cheese dressing. Our version has a lighter dressing, thanks to rice vinegar and lemon, but still maintains that tangy blue cheese flavor.

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.

THE TENDER FLAVOR OF BUTTER LETTUCE, often called Boston or bibb lettuce, is celebrated in this simple salad. We find locally grown butter lettuce from May through October, but it’s also available year-round from slightly farther afield. Herbs, oranges, and olives complete this light and luscious salad.

WHY IT’S LIGHT How do you trim the fat and calories from a beloved salad? Scale back on the bacon, use only the whites of hard-cooked eggs, and make the dressing with low-fat buttermilk and light mayonnaise. Then, fold a modest amount of blue cheese into the dressing, instead of crumbling it over the salad.

GOOD TO KNOW Here a low-fat, yogurt-based chicken salad is served over lightly dressed mixed greens; it would also make a light—and packable—lunch when used as a sandwich filling, between slices of whole-wheat bread.

WHY IT’S LIGHT Just three-quarters of a pound of beef serves four as a main course when rolled around a filling of peppers and cheese and accompanied by a leafy salad. This dish is just as delicious (and even leaner) with chicken or turkey cutlets instead of beef.

GOOD TO KNOW Rotisserie chicken is a good shortcut (use only the breast meat) if you don’t have time to poach your own. Corn tortillas—crisped in the oven instead of fried—rovide a crunchy base for a filling salad packed with Mexican flavors. We’ve started with tomato, avocado, red onion, and cilantro, but you can add other favorite ingredients such as sliced radishes or corn—and perhaps a little reduced-fat sour cream in place of Mexican crema.

SMART SUBSTITUTIONS The dressing in this healthier chef’s salad omits the mayonnaise and includes a combination of low-fat buttermilk and reduced-fat sour cream in its place. A mere tablespoon of honey helps to thicken it. Plus we’ve left out the eggs, ham, and croutons from the salad in favor of turkey, avocado, and sprouts.

GOOD TO KNOW For a more satisfying meal, try incorporating just a small amount of a flavorful high-fat ingredient such as bacon or nuts into the low-calorie mix. Here pancetta is crisped in the oven for handsoff, splatter-free cooking, a method that works well for bacon, too.

SMART SUBSTITUTION Next time you make a sandwich wrap, reach for lettuce leaves instead of a flatbread or tortilla. This recipe is based on a popular Korean dish (ssam bap) that has a spicy filling of beef and fresh herbs encased in lettuce. Cellophane noodles, tossed with a bit of oil and scallions, round out the meal.

WHY IT’S LIGHT Low-fat yogurt, garlic, and vinegar are combined in a creamy, tangy dressing—without a drop of oil. Walnuts roasted with the vegetables add satisfying crunch and not much fat.

WHY IT’S LIGHT Using light mayonnaise (and a bit of water) in the dressing considerably reduces the calories and fat. Lime juice and chili powder contribute unexpected flavor notes while still keeping the whole thing light.

This is a tangy, creamy, and herbaceous version of a classic dressing that is well paired with crisp and sturdy romaine lettuce. Use whole uncut leaves; if the heads are large, you may need to remove many of the outer leaves to get to the pale green sweet leaves at the heart. Little Gem and Winter Density are small tender varieties that are perfect for this dressing and for Caesar salad.