Rice

Making risotto is a simple matter so long as you keep a careful eye toward the end to prevent overcooking the rice, as the mixture will continue to thicken after it’s taken off the heat. Here, the cooking liquid is also used to rehydrate the porcini mushrooms.

This homemade version of the Chinese standby is a great way to use up leftover rice. Or, to save time, cook the rice up to three days in advance, then let cool and refrigerate, covered tightly. Bring to room temperature before adding to stir-fry.

Dried beans are an inexpensive alternative to canned—once cooked, they also have a better texture and far less sodium. Here the beans are simmered with beets, which infuses them with color and flavor.

Avocado is right at home in this Asian-style one-bowl supper of shrimp, snow peas, and brown rice. Serve the citrusy sauce on the side, or drizzle a little over each portion.

This Asian take on grilled pork chops blends honey, soy sauce, and ginger for a sweet and savory glaze. Grill the bok choy only until char marks form and the outer leaves begin to wilt.

In this homemade version of the popular store-bought soup, chicken thighs and a wild-rice blend combine for a rich and nourishing dish.

THIS RECIPE WAS INSPIRED BY DOLMADES, the classic Greek appetizer. Mustard greens, a deliciously bitter leaf, stand in for grape leaves, and the earthiness of celery root and the bite of sheep’s-milk cheese complete this healthy, hearty dish that your vegetarian—and nonvegetarian—friends will love. It’s important to use fresh herbs instead of dried in this recipe because these ingredients aren’t cooked and dried herbs wouldn’t be fully reconstituted.

KALE SEEMS TO INTIMIDATE PEOPLE. Maybe it’s the large dark green leaves and the tough thick stalks that spill over the grocery bins. Whatever the reason, it’s a shame. Leafy kale is one of the most nutritious vegetables around and extremely versatile. This recipe takes a detour from the classic gratin: Brown rice replaces potatoes, and the earthiness of the kale creates a healthy, hearty side dish. You can use any variety of kale in this dish, but my favorite is the dinosaur variety for its full flavor.

RISOTTO ISN’T LIMITED TO RICE. Here, toasted barley and orzo are included with the Arborio rice, adding great flavors and textures to the standard risotto. Toasting the barley is a key step to achieving its maximum flavor. This hearty dish is the perfect accompaniment to meat and poultry dishes, and it makes a satisfying vegetarian main course as well.

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.

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

WHY IT’S LIGHT In this recipe, the steak and vegetables are cooked on the stove, with just one tablespoon of oil for the whole dish. Because flank steak is one of the leanest cuts of beef, be careful not to overcook it, and slice the meat thinly against the grain for the most tender results.

SMART SUBSTITUTIONS This recipe is inspired by saag paneer, an Indian dish traditionally made with soft, fresh cheese; here, the cheese is replaced with tofu, which is lower in fat. Reduced-fat sour cream, instead of coconut milk, thickens the curry sauce.

GOOD TO KNOW Briefly sautéing the rice before adding the broth gives it a nutty flavor. Near-constant stirring as the rice cooks releases its starches, helping the dish become creamy. Here, just two slices of bacon add ample richness, so no butter or oil is needed.

WHY IT’S LIGHT Made with skim rather than whole milk, this velvety rice pudding is still plenty satisfying, thanks to eggs in the custardy filling. The recipe takes well to experimentation: Try adding pistachios, substitute chopped dried apricots or figs for the raisins, or use freshly grated nutmeg in place of the cardamom or cinnamon.

SMART SUBSTITUTION Unlike white rice, brown rice retains the nutritious bran and germ covering the grain; it has three times the amount of fiber and a host of essential nutrients. Adding brown rice and other whole grains to salads makes them more filling without significantly increasing fat and calories.

GOOD TO KNOW Hearty and satisfying, bean soups often simmer for hours; this vegetarian stew tastes as if it did, but uses canned beans and broth as shortcuts. To thicken the soup, mash some of the beans with the back of a spoon during cooking.